Keto BBQ Ribs (Cooked with a Sous Vide!)

rib-keto-bbq-sauce-lowcarb-porkI actually don’t usually care for ribs, because I am weird, and hate eating stuff on the bone, even though I love the taste of meat.  But, since I was craving something from Phil’s BBQ (so tasty btw if you’ve never been) I knew I couldn’t eat there because as delicious as their sauce is, it’s very carby.  So, we decided to make our own keto-friendly ribs.  Also, as a new sous vide convert, I always was happy to find the opportunity to use my new appliance other than for just those Starbucks Egg-Bites, as delicious as they are.

These are actually really good, I could have definitely eaten the whole rack.  Also, I gotta say, they were incredibly tender.  I will list both ways to cook them, but if you have a sous vide I highly recommend you try it!

Ingredients:

  • 1 tbsp neutral oilketo-bbq-ribs-nutritional-info2 green onions
  • 2 tbsp chopped garlic
  • 1 can of tomato paste
  • 1/2 C of sugar-free maple syrup
  • 1/4  apple cider vinegar
  • 2 tbsp Mustard
  • 1/2 C Water
  • 2 tsp Cayenne pepper
  • 2 tsp chili powder
  • 1 package of St. Louis Style ribs
  • Garlic powder
  • Salt and Pepper to taste

For Sauce: Chop green onion and saute with garlic in sauce pan with oil. Once soft, add remaining ingredients, cooking until sauce is of desired consistency: For thinner sauce, add more water. *Please note, nutritional information is for sauce only as you can use any meat with the recipe

With Immersion blender or food processor blend until smooth.

For Ribs: Set your sous vide bath to 165F. Season ribs liberally to give a uniform coating.  I didn’t give exact measurements as it’s going to depend on the size of your ribs, use your judgement. Divide ribs into 4 pieces and place them into bags and into the water bath for 12 hours. You may need to put a cup or bowl in your sous vide to make sure the ribs are fully immersed, or invest in some  sous vide clamps. When they are done, you can finish them on a grill or in the oven.

If you don’t have a sous vide, you can definitely roast them in an oven, I would do them low and slow, at 250F wrapped in foil until they are tender, and then finish on the grill or open the foil and turn your broiler on to give them color.

*Myfitnesspal doesn’t count sugar alcohols separately and the Sugar free syrup used while 16g of carbs, has 14g of Sorbitol, which has a GL index if 4. The facts below are for the sauce, the recipe made a little more than a pint, but for ease of measurements, we will call it a pint and at 1 Tbsp per serving.  I used 4 Tbsp to coat the ribs, however the type of ribs, or whatever meat you decide to use, and the amount of sauce, is completely up to you.

rib-keto-bbq-sauce-lowcarb-pork

 

Low Carb Keto Lasagna 

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As someone who is Italian, lasagna is such a comfort food for me, but I never thought I would be able to make a keto-friendly lasagna that actually tasted good. And honestly, even though it is low carb, I think I personally prefer this method. In generally actually, I just enjoy meals with less starchy bases now because I just feel that you can really taste the other ingredients so much better.  Also, I find that when working with veggie substitutes, I prefer cooking in a cast iron skillet   Even if you aren’t super keen on eggplant, I recommend you give this recipe a try! The eggplant works really well for each layer and does an excellent job at absorbing the flavors of the sauce. You could also try substituting the eggplant for thin layers of zucchini!

Ingredients:

  • 1 medium-large eggplant
  • 1 lb ground beef
  • 1/2 C ricotta cheese (we used whole fat)
  • 1/4 C heavy cream
  • 8 oz sliced baby Bella or cremini mushrooms
  • 1 tbsp chopped garlic
  • 3 tbsp tomato paste
  • 1 tbsp Italian seasoning
  • 1 tbsp fresh chopped basil
  • Salt and pepper to taste
  • 1 tbsp garlic powder
  • 8 oz mozzarella cheese
  • 1/4 C water

Slice eggplant 1/8″ inch slices. Liberally coat with salt (but don’t over do it!) and let sit for 15 minutes or so; this will remove excess water from eggplant which will prevent the lasagna from being soggy and watery.

In a saute pan brown ground beef with chopped garlic. Once brown add tomato paste and combine until uniformly coated. Cook for up until 5 minutes or until mixture goes from red to a rusty orange color. Add 1/4 C water, along with fresh basil, salt, pepper and Italian seasonings. Let simmer until sauced is thicken. In a separate pan, saute mushrooms with granulated garlic and 1-1 1/2 tbsp oil until brown. Combine ricotta and heavy cream in a small bowl.

With paper towel, remove beaded water on eggplant to remove excess moisture. Eggplant may oxidize slightly and turn brown but that’s OK.

In a saute pan or as I prefer, a cast iron skillet lightly fry eggplant slices in light oil until golden brown. Once eggplant is cooked, remove from pan and begin to layer ingredients starting with light sauce on the bottom of pan, followed by a layer of eggplant, 2 oz/ a thin layer of mozzarella, mushrooms, and then lightly layer of ricotta mixture, and  smooth in an even layer.  Add 1/3 meat sauce and repeat steps until finished. Top the lasagna with mozzarella and  fresh grated Parmesan to taste.  Especially when it comes to the Parmesan, consider using a high quality cheese! Fresh mozzarella would be a delicious touch as well.

After top layer is applied, cover skillet with tin foil (make sure foil isn’t touching cheese to prevent it from all sticking to the foil. Bake in 350 degree oven for 20-30 mins, or until eggplant is tender and cheese is melted. Uncover and bake until low broil until cheese on top is golden brown. Top with fresh parsley for garnish.

Jerk Chicken Wings


So, I may be slightly obsessed with my Air-Fryer. These wings are actually super easy to make.  The only other thing I would consider adding is  maybe adding a very, very finely minced amount of habanero if you really want to kick it up a notch, but we didn’t this time.  Also, even though Cody and I have a generally high tolerance to spice, we tried to keep these reasonably mellow that way everyone can enjoy.  Keep in mind, jerk chicken is spicy by nature so these still have some heat to them.

Ingredients:

  • 6 full chicken wings
  • 1 1/2 tsp pink Himalayan salt
  • 1/4 tsp pepper
  • 1/4 tsp cayenne pepper
  • 1 tsp garlic powder 
  • 1 tsp allspice 
  • 2 tsp paprika 
  • 1 tsp onion powder
  • 1/2 cinnamon 
  • 1/4 tsp nutmeg

Combine dry ingredients and mix in gallon sized Ziploc bag or in large bowl.  Add chicken and shake until wings are fully coated. Add a tiny bit of oil to the air fryer basket to prevent them from sticking, a misto works very well for this!  Air-Fry at 400 degrees for 15 minutes. They will have a nice crisp to them too!



 

Gluten Free/Ketogenic Empanadas

Keto Empanadas Here is a little gem that I can’t take any credit for, this was 100% Cody’s own creation: low-carb empanadas.  If you aren’t familiar of what an empanada is, it’s traditionally a masa (corn flour) based folded into a portion of meats, cheese or both! My step mom is Colombian and she can cook a killer empanada (when she does feel like cooking; love you Vicky!) and these are definitely a nice little dupe of the real deal, and much much healthier.

The key to a good empanada is a crisp shell. Even though I’m eating a ketogenic diet I wasn’t keen on frying them so I actually purchased this Air Fryer, because all of you lovelies on Instagram have been raving about them. I gotta say, these were absolutely delicious!  We had leftover steak so we ended up just shredding it up with seasoning, but there are also many ways to make the empanada filling. If you want more ideas for the filling, let me know!

Dough Ingredients: 

  • 1 1/2 C mozzarella cheese
  • 2 oz Cream Cheese
  • 3/4 C Almond Meal (or Almond Flour)
  • 1 Egg

In a bowl, microwave all of the mozzarella and cream cheese for approximately one minute on a high setting.  Then, with a wooden spoon or spatula stir cheese until they’re combined. Microwave for an additional 30 seconds, and then add almond meal/flour and egg to mixture and combine ingredients. Consistently should be that of dough.

Empanada:

Gather dough and roll out to a thin sheet around 1/8th of an inch thick onto a workable surface. Using a three inch cookie cutter or the rim of a bowl, cut out circles. Place precooked meat, cheese, or desired ingredients in center of cutout and spread onto about 1/2 to the edges of the center.  Fold the dough in half and seal by either pinching the edges, or by using a fork.

Cook in air fryer for approximately 10 minutes at 400 degrees Fahrenheit.  Serve with salsa, or eat alone.  These make great sides, or they work great as a meal. Enjoy!

Crack Slaw

crack-slaw

So Crack Slaw is nothing new, but if you all haven’t tried it, it really is the shit.When people tell me something is addicting as “crack” I tend to assume the opposite.  But in this case the hype is REAL. I absolutely love this and it is quickly becoming a staple in my diet.

It’s basically the best way to get your Chinese delivery fix without the carbs.  I would say also it’s very similar to PF Chang’s chicken wrap stuffing.  I know, I haven’t tried it with ground chicken yet (Cody says it would be too dry) but substitute the meat as you like, anything works!

This really good for any meal! It stores GREAT if you’d like to make enough for leftovers, and it even tastes pretty good cold. It really is a great, healthy staple.

 

Ingredients:

  • 1 lb 85/15 ground beef, or any meat of your choosing
  • 1 package coleslaw mix
  • 1 tbsp of minced garlic
  • 1 tsp of granulated garlic
  • 1 tbsp of minced ginger
  • 1/4 cup soy sauce
  • 1 tbsp olive oil
  • 2 tbsp sesame oil
  • 2 tbsp of Sambal (or more to taste)
  • Squirt of Sriracha (optional)
  • 1/4 cup of lime juice (or rice wine vinegar)
  • 1 packet of Splenda (for taste)
  • green onion and sesame seeds for garnish

Directions:

In a large skillet brown ground beef with the granulated garlic. Remove from pan and set aside. In same pan, add sesame oil and stir fry slaw mix, once the greens are just slightly  wilted, add the fresh ginger and garlic and continue cooking until fragrant. Add meat back in the pan along with soy and sambal, stirring continuously until it has reduced and thickened. Add lime juice and Splenda. Top with sesame seeds and or green onion if you desire, but its not required.

What is Sambal and do I need it?

Think of Sambal as a chunky, milder Sriracha. It give any dish a nice taste without adding too much heat. All it mainly consists of is chili peppers, ginger garlic among other ingredients.  The taste overall is very mild and pleasant, it is often served in Thai restaurants and is available in most supermarkets.  Try it! There IS fish sauce in there but you cannot taste it! I hate fish and I am obsessed with Sambal. Ultimately, you don’t need it, but it will really enhance the flavors in the dish!

sambal

Lemon-Garlic Shrimp

shrimp
Keto Lemon-Garlic Shrimp

So as you may know from my Instagram post, I am not someone who loves shrimp. I will literally have one a year and then it grosses me out; not entirely sure why I think it’s a texture thing, or maybe it’s the fact that I don’t like “seeing” the animal or thing I eat, It’s gotta be a fillet, or ground up or something or I just can’t do it.

Anyways, after maxing out my yearly quota I actually went for another one–but they were already gone! I figured, if they’re good for me, you all may find them delicious.

Ingredients:

  • 5 16-20 size Shrimp peeled and de-veined
  • 2 Tbsp of Salted Butter
  • 2 cloves of Chopped Garlic
  • 2 Tbsp of Lemon juice Pepper to Taste

Instructions:  Melt the butter in a small skillet add garlic and saute until fragrant; the garlic should be a nice golden brown color. Place shrimp in the skillet for approximately 2-3 mins. Be sure to flip once or until opaque on both sides finish with lemon juice and pepper. Done, that easy! I didn’t add any additional salt, because shrimp are salt water animals and also because the butter was already salted.

This super simple dish was done in less than 10 mins and work as a perfect appetizer or you can increase the shrimp and make it a main course. Unless you are doubling the recipe, the other ingredients would probably not need to be increased further, and even then I may increase them by only 50% as the recipe does give a good amount of sauce.