KETO RECIPE: Roasted Veggies

Some people assume that if you are Keto, you only eat bacon and cream cheese. Don’t get me wrong, bacon is one of the greatest things in the world. And I actually have eaten bacon dipped in chocolate on more than one occasion. But that doesn’t mean that I don’t also eat vegetables.

I absolutely love veggies. They are delicious and so good for you! I find a way to incorporate veggies into every single meal.

Vegetables contain wonderful micronutrients that often get overlooked. Vitamins and Minerals like calcium, Iron, fiber, potassium, and zinc are crucial to a healthy lifestyle.

Don’t like the taste and texture of veggies?

Maybe you just haven’t figured out how you like to eat them yet. Often times, vegetables like broccoli and brussel sprouts are boiled and become soggy and stinky. I’ve found that if I roast them, I get a much better result. Try out a couple different ways of preparing veggies and find your favorite.

In the meantime, try recipe from my cookbook Keto in 30 Minutes, now available on Amazon!

Keto Roasted Veggies:

INGREDIENTS:

  • 1 cup cauliflower florets

  • 1 cup broccoli florets

  • 1 cup Brussels sprouts

  • 2 tablespoons extra-virgin olive oil

  • Salt

  • Freshly ground black pepper

DIRECTIONS:

  1. Preheat your oven to 425° F.

  2. In a medium sized bowl, Toss the cauliflower, Brussels sprouts, and broccoli with olive oil. Season with Salt and Pepper.

  3. Spread the vegetables on a baking sheet in a single layer with some separation.

  4. Cook the veggies for 20 to 25 minutes, mixing once about halfway through the roasting time.

  5. Sprinkle with a bit more salt and pepper and serve.

Variation: If broccoli isn’t your thing, try this combo. Uses the same preparation with green beans, zucchini, asparagus, and bell peppers. Roast this combo for 15 minutes.

MACROS, per serving:

Calories: 83, Total Fat: 7g, Protein: 2g, Total Carbs: 5g, Fiber: 2g, Net Carbs: 3g.

All Things Keto Pancakes

When I say that I have made Keto Pancakes 1 million times, I’m only slightly exaggerating. My daughter loves this recipe and after heeding her request for these pancakes countless times, I think its safe to say we are now experts on Keto Pancakes. We even make this recipe on Christmas Morning and decorate them like reindeers.

It all started with one Recipe, Cream Cheese and Coconut Flour Pancakes. I started experimenting with Keto Pancakes back in the beginning of 2017 and I liked this recipe so much I included it in my first cookbook, The Easy 5-Ingredient Ketogenic Diet Cookbook.

This cream cheese and coconut flour recipe makes soft and fluffy pancakes that taste and feel almost exactly like the real thing. I top them with Vital Farms grass fed butter and sugar-free maple syrup. They have 18g of protein in each serving and only 8g of net carbs, meaning you can fit these pancakes nicely into your macros with out having to worry.

After solidifying this basic recipe, I started to play with different variations. I made a Pancake Cake that can be baked in the oven instead of on the griddle. I added cinnamon and vanilla extract, chocolate chips (KNOW Foods has some great low-carb ones), and different Sugar Free Syrups from Choc Zero. They have more flavors of sugar free syrups than you could even imagine, everything from Maple Pecan to Peppermint.

I even tried out Bulletproof Hot Chocolate in this Chocolate Pancake Recipe and I have to say, It was delicious!



photo:  @keto_alice
photo:  @keto_alice


For my second book, The Big Book of Keto, I settled on a Pumpkin Pancakes Recipe. To this day, It is still my favorite way to enjoy Keto Pancakes. There is something so warm and comforting about the taste of Pumpkin. I love adding Choc Zero’s Caramel Syrup to this recipe. (Is your mouth watering yet? I know mine is!)

Also included in The Big Book of Keto is this Blueberry-Lemon Cake.

This recipe is kind of a twist on my Pancake Cake recipe from my first book but with lemon zest and blueberries. I LOVE blueberries and If you are a big lemon lover you can add even more zest! You can even make mini cakes! Perfect for dessert, breakfast or brunch!

Photo: Helene DuJardin

Photo: Helene DuJardin

This Keto Pancake batter can also make waffles. One of the things I love about waffles, besides their perfect butter holding ability, is that you can keep left overs. Pancakes don’t reheat well, but waffles do. You can even freeze them and then reheat them in the toaster. If you are really in the mood to get crazy, try making a grilled cheese sandwich with left over keto waffles. I promise you won’t regret it.

Have you become a Keto Pancake expert too? How do you like to enjoy your Keto Pancakes? Let Me Know! Post a picture of your favorite way to eat Keto Pancakes on Instagram and Tag me @ketointhecity_ ! Use the hashtag #myketopancakes !

Don’t have time to make pancake mix? Try out Know Foods Mix! It’s great for pancakes and Muffins! And you can get 10% off with the code KETOINTHECITY!

As always get 10% Choc Zero Syrups with the code KETOTHECITY

KETO IN 30 MINUTES RECIPE: Italian Sausage Soup


This cozy soup has a wonderful kick to it that will keep you extra warm on those chilly nights. I love the slightly spicy Italian sausage inside that gives it a great kick. I also love to add a generous amount of parmesan cheese on top ;)

The original version uses Spinach, but you can also use kale or cabbage, see below for variations.

Photo by Patrick Maese, click  HERE  to meet him

Photo by Patrick Maese, click HERE to meet him

ItalianSausageSoup.png

KETO IN 30 MINUTES RECIPE: Bulletproof Coffee


Bulletproof Coffee is one of those keto staples. A great way to fill up with some healthy fats and sustain energy throughout the day. There are a lot of ways you can take this base recipe and customize it and make it your own.


Love Spicing up your coffee?

Try adding some Perfect Keto supplements to your Buttery Coffee. Perfect Keto is an amazing brand that creates high quality supplements designed to help you along your keto journey.

If you are first starting out and want to kick start your body into Ketosis, I would suggest adding Perfect Keto Exogenous Ketone Base to your morning coffee. My favorite flavor is Salted Caramel.

The other flavors include Vanilla, Chocolate, Peach, and Coffee.

I often mix this up in a shake in the afternoon for a little added energy to help me get through a long afternoon at work or a gym session.


mct_chocolate_front_7013e2ac-faaf-4f9d-8dac-f8c4f9c29e31_820x.png

If you like mochas, you will love this hack. Swap out your regular MCT Oil Powder with Perfect Keto’s Chocolate flavored MCT OIl Powder.

MCT Oil Powder is the same C8 MCT Oil you love from Perfect Keto. It is just dehydrated and sweetened. It comes in four different flavors: Unflavored, Chocolate, Vanilla, and Salted Caramel. It tastes amazing and incorporates so nicely you won’t even know that you put oil in your coffee at all!

And for the days you don’t want coffee at all, there is a Matcha MCT Blend!


Both Perfect Keto Base and MCT Oil Powder now come in convenient single packets as well. I keep these in my bag while I travel and at my desk so I am never without my Perfect Keto.

KETO IN 30 MINUTES RECIPE: Strawberries & Cream Cake


Dessert that cooks in just 4 minutes?! How can you resist?! This sweet, creamy cake is the perfect quick dessert or a delicious breakfast!

Keto In 30 Minutes is available now on Amazon for pre-order and ships on January 22nd, click here to order.

Screen Shot 2018-12-12 at 10.03.01 PM.png

You can purchase Ghee, I love Bulletproof Ghee, but you can also easily make your own. You melt down butter to a point where the milk solids, such as casein and lactose, can be removed, leaving a golden oil that can be cooked up to 500 degrees without burning.

GOLDEN GHEE

INGREDIENTS

  • 4 sticks of unsalted grass-fed butter

DIRECTIONS

  1. Cut each butter stick into 10 cubes.

  2. In a medium saucepan, heat the butter over medium-low heat until the butter separates and the milk solids fall to the bottom, 10 to 15 minutes. If you want a slightly nutty and rich browned butter flavor, let the milk solids brown just slightly. Otherwise, remove the saucepan from the heat and skim off any foam from the top of the butter.

  3. Strain the butter into a jar through several layers of cheese-cloth or a fine-mesh strainer to remove all the solids.

  4. Cover the jar and store at room temperature for up to 3 weeks or in the refrigerator for 3 months.