creamy cabbage (ketogenic friendly)

I wouldn’t share with you this recipe, because it’s so simple and not revealing, but… This kind of cabbage side dish is very popular in my country, and as with all the very common dishes you can find hundreds of versions of the same recipe depending of the region and people’s own tastes. So when I tried my friend’s version of it I decided to copy it and post here as it’s a great keto meal on its own, or if you skip the sausage it can become great side dish when you serve a roast or other piece of meat. I think it’s a great recipe for cool, rainy Autumn days that’s definitely coming closer.

What’s so special and different from the version of this recipe that I know? Double cream takes it to another level. It gets nicely creamy and soft. Also addition of couple fresh tomatoes gives a bit of sour taste. I really encourage you to add a fresh dill, which will make it smell wonderful and adds an hint of Summer to this meal. I also add some marjoram to help with digestion.

All that makes a really good keto meal, so if you’re for a hunt of the keto meal ideas that’s the one that stands out for me. You should definitely add it to your keto recipe book. Apart from that it’s easy and quick to prepare, which makes it even better. For all of us who are rushing through the day but trying to eat homemade and a little bit more healthy.

I think this recipe could also be easily done in a slow cooker, especially if you want to make a bigger batch. Although I encourage you to fry onion and sausage first – it gives a lot of flavour to this dish. And add cream, tomatoes and marjoram (marjoram becomes bitter if cooked for too long) at the end of cooking.

Creamy Cabbage

INGREDIENTS:

  • 1 small white cabbage
  • 1 large brown onion
  • thick slice of butter
  • bunch of fresh dill
  • 1-2 garlic cloves
  • 1 large or couple small tomatoes
  • couple tablespoons of double cream
  • optionally: smoked sausage or any king of sausage you like
  • natural rock salt
  • freshly ground black pepper
  • 1/2 tsp marjoram

DIRECTIONS

Finely chop white cabbage, also chop onion and sausage if you decide to add it.

In a large non stick pan melt thick slice of butter and add sausage and onion, or only onion. Fry until starts getting golden. Then add chopped cabbage and some salt and pepper. Don’t be to generous with salt – even though it looks a lot, cabbage will get shrink while cooking. Add a splash of water and cover the pan with a lid. Lower the heat and let the cabbage simmer until tender.

Finely chop a bunch of fresh dill, mince the garlic, also cut tomatoes in smaller pieces. Add them to a pan, also add some marjoram, couple tablespoons of double cream and give it a good stir so all ingredients combine. Let it simmer for 3-5 minutes, then add some more salt and pepper if needed. Serve hot.

With addition of sausage it can be a perfect keto meal on its own. If you skip the sausage it can become a warm side dish you can serve with a roast or other piece of meat.

paneer jalfrezi (keto)

Paneer is a popular cheese (made with milk) from India, white, firm, cohesive and spongy with a close-knit texture and kind of sweet, sour, nutty flavour. Slightly bland, but maybe that’s why it’s usually used for stir fry, curry or other meals that are made with lots of spices. Paneer doesn’t melt when heated and stays firm and spongy. So it’s perfect if you wont to grill it, fry it or add to a hot meals. And because of its neutral taste, it gets all the flavour from spices. It will go great with hot and aromatic spices like curry, paprika, garam masala or tikka masala, cumin and chilli, in other words with all Indian spices, so if you like this type of cuisine, you should definitely try paneer if you didn’t.

According to this article published by Journal of Food Science and Technology: “Paneer is of great value in diet, especially in the Indian vegetarian context, because it contains a fairly high level of fat and proteins as well as some minerals, especially calcium and phosphorus. It is also a good source of fat soluble vitamins A and D. So its food and nutritive value is fairly high. Superior nutritive value of paneer is attributed to the presence of whey proteins that are rich source of essential amino acids. Due to its high nutritive value, paneer is an ideal food for the expectant mothers, infants, growing children, adolescents and adults.

About 120g of paneer contains about 3g of carbohydrates, 22g of proteins and about 29g of fats. In which saturated fats is about 16g, polyunsaturated fats 1.3g and monounsaturated fats 7.3g. Polyunsaturated fats include Omega 3 and Omega 6 fats. Omega 3鈥檚 helps to lower inflammation in your body and to keep proper hormone levels. Omega 6 fatty acids are important to support healthy brain and muscle functions but, but on the other hand it can increase inflammation if that’s your issue. Monounsaturated fats (which you have plenty in avocado, macadamia nuts and olives) protect the heart and support insulin sensitivity, fat storage, weight loss, and healthy energy levels. So it makes paneer a great source of healthy fats and proteins, if you’re not very keen on eating meat, or you need some more variety on keto diet.

I will definitely use it more in my keto meals. But today I’ve made paneer jalfrezi. Jalfrezi recipes appeared in cookbooks as meals made with leftovers fried with chilli and onions. I make mine using onions, bunch of bell peppers and tomatoes in different forms (cherry, chopped, chopped and passata) depending of my liking. You can also use variety of spices, in this one I’ve used: chilli flakes, sweet paprika, garlic granules (normally I would use fresh garlic, but I’ve run out of it), cumin and a little bit of coriander I had in my freezer. Today I’ve added only couple of cherry tomatoes, but adding adding can of chopped tomatoes add this dish another, more sour flavour and adds a bit of shakshuka vibe.

You can experiment adding different spices and veggies, depending of what’s in your fridge, as it’s a leftovers meal 馃檪

paneer jalfrezi (keto)

INGREDIENTS (for 2 really big portions):

  • 450g of paneer (I’ve used two 225g packs)
  • 3 bell peppers (green, yellow and red)
  • large brown onion
  • 1 tbsp of coconut oil
  • 1 tsp cumin
  • 1 tsp sweet paprika
  • 1/2 tsp garlic granules
  • 1/3 tsp chilli flakes (and additional teaspoon for my partner)
  • 1/2 tsp cinnamon
  • good pinch of natural rock salt
  • couple of cherry tomatoes/can of chopped tomatoes/some passata

DIRECTIONS

Dice paneer in slightly less than 1 inch (2.5cm) cubes. Slice the onion lengthwise and all the bell peppers in stripes. If you use fresh garlic, chop it finely.

Heat a large pan adding 1 tablespoon of coconut oil. Toss diced paneer and fry till golden on each side, it will take a while, flip each cube on the other side every couple minutes. When paneer is nicely golden add onion and peppers. Sprinkle with good pinch of salt and the rest of spices and fry for couple of minutes. Stir occasionally, so the cheese won’t burn. At the end add chopped tomatoes or in my case cherry tomatoes and fry for a while. If you add chopped tomatoes it might need couple more minutes, so tomato sauce reduce slightly and gets the flavour from spices. Your paneer jalfrezi is ready 馃檪

transylvanian stew

It’s again one of my old recipes, which actually is pretty #keto. It’s also #nodairy friendly and #slowcooker friendly. It’s in fact everyones friendly 馃槈

If you’re still not convinced to sauerkraut, maybe this dish will prove you, that sauerkraut it’s not only healthy, but also tasty.

Find good quality pork and good sauerkraut (don’t buy these ones in a plastic bags – acid from the cabbage goes in reaction with plastic, choose glass jars instead). We have three options of this stew – with flour and sour cream for those of you who doesn’t have any restrictions, with coconut flour and sour cream for the keto lovers, and no dairy version (coconut milk instead) for the rest 馃檪 It’s also a great meal to prepare in slow cooker. I cooked both options, both went great. It’s a great one pot dinner to make in a slow cooker if you don’t have time to spend in the kitchen. Directions for the slow cooker version are below as well.

Oh, and why it’s Transylvanian? I have this recipe for many years now, and it’s actually coming from Sz茅kely Land in Romania. Sz茅kelys were Hungarians living in Romania (and Transylvania) from the 15th century, and this kind of stew was their traditional meal.

So, what do you think, are you going to try some Transylvania?

 

transylvanian keto stew

 

transylvanian stew

INGREDIENTS (for 2 portions and quite a lot of leftovers)

路 500 g pork shoulder
路 500 g sauerkraut
路 2-3 onions
路 1 tbsp fat (goose fat, pork fat or olive oil)
路 150-200 ml sour cream (or coconut milk for #nodairy – 1 used 1 can of coconut milk)
路 2 garlic cloves
路 陆 tsp caraway seeds (only if you like it, I don’t so don’t add)
路 陆 tbsp flour (coconut flour for #keto version)
路 陆 tsp sweet pepper
路 natural rock salt and coarse pepper to taste

DIRECTIONS

Wash the meat, cut off all the unwanted pieces (fat or vains), then cut in cubes. Chop onions, squeeze sauerkraut from the juice. If it’s very sour rinse it thoroughly under running water and then squeeze. Chop it slightly, so it will be easier to eat.

Heat 1 tbsp of fat in a non-stick (would be the best) deep pan or pot. Fry meat on a high heat, add onions and fry until gets golden. Next pour some water – just to cover the meat, add some salt, pepper, sweet pepper, cover with lid and boil slowly until meat will be tender (about an hour). Next add caraway seeds (I skip this step) and chopped garlic.

Next step is to add sauerkraut. Add some water if needed (it shouldn’t be watery though, we will add some other liquid soon) cover with lid and simmer for another 30-40 minutes, until sauerkraut will be ready. Stir from time to time so the flavours will combine.

At the end add sour cream (or coconut milk), thicken with bit of flour (or coconut flour) if it’s too liquid.

Serve hot by itself or with addition of your choice depending of your likes (bread, potatoes etc.). It taste great on the next day when all the flavours go through.

DIRECTIONS FOR SLOW COOKER

Prepare all the ingredients as above. After frying meat with onions, transfer to slow cooker, add the rest of spices and squeezed and chopped sauerkraut. You can also skip the step of frying the meat, but frying gives more flavour.

Add 1/2 glass of water if you use sour cream, no water if you use coconut milk (if you add full can, should be enough liquid). Stir everything thoroughly, cover with lid and cook 7-8 hours on “low” or 5-6 hours on “high”.

After two hours of cooking, stir thoroughly again, if possible. Check also if it needs some water, it might or might not, depending of how much liquid you’ve squeezed from sauerkraut, and how much water will give the meat. if you need to add some flour to thicken the sauce do it at the end. I don’t add any when slower cooking with coconut milk.

Enjoy!

transylvanian stew

quick & easy creamy herb chicken

For all the chicken lovers – you don’t need to quit chicken on keto, just because it’s low fat meat. If you add some fat to it, it’s going to be a great keto meal. If you manage to find chicken breasts with skin it’s even better.

In this recipe we have fat from coconut milk, clarified butter and some extra olive oil. Garlic is commonly known from it’s antiseptic and antibiotic benefits. To get the most of it, try to find a good source of garlic – organic or just from local farmers. The one that’s sold in market might be bleached – it makes the the bulbs look perfectly white (can you imagine?) A lot of garlic is from China because (as everything else in this world) it’s production is cheaper and all year round. So in general, avoid perfectly looking garlic, and choose the one with more purple looking skin.

Addition of herbs is always good, mint and lemon pepper gives some freshness and lightness to this dish. To make it even more refreshing, serve it with bunch of green leaves (rocket will be great), tomatoes, peppers and olive oil, sprinkled with roasted sunflower seeds or almond flakes and more lemon pepper on top. If you don’t have lemon pepper use coarse pepper – in my opinion it has much more flavour than common ground pepper.

You’ll prepared this meal in less than 30 minutes, make your salad while waiting for the chicken to get tender. It’s really easy even if you’re not a master in the kitchen 馃槈

 

quick & easy creamy herb chicken

INGREDIENTS (1 chicken breast per person, I was making chicken for two dinners):

  • 4 chicken breasts (preferably with skin)
  • 2-3 cloves of garlic
  • 1 tsp dried coriander
  • 1 tsp dried parsley
  • 陆 tsp dried mint
  • 400 ml coconut milk
  • lemon pepper or coarse pepper
  • pinch of salt
  • 1 tbsp olive oil
  • 2 tbsp clarified butter or coconut oil

If your chicken breasts are very thick slice them in half. Than sprinkle with salt and lemon pepper. Chopp the garlic. Melt 1 tbsp butter in a large skillet, than add chicken and fry on both sides until golden brown. Take the chicken off the skillet and add garlic and another tbsp of butter. Fry for 1 minute over low heat just to release the flavour, be careful not to burn the garlic because it will get bitter.

If you want to use normal butter it might burn, so it’s better to use some coconut oil or olive oil instead. Butter makes the sauce more creamy, and adds a lot of flavour, that’s why I like using it. It also breaks out the coconut flavour.

Pour can of coconut milk on the skillet, add herbs and slowly heat to boil stirring quite often, so the flavour from herbs will spread evenly. Add a little bit more salt, then add fried chicken. Cook on a low heat for few minutes until chicken will be nice and tender and coconut milk will reduce slightly and get thicken. At the end pour tablespoon of olive oil all over and serve. Enjoy!

crazy keto salad with strawberries

That’s a bit crazy mix of fruits and veggies, but it’s also quite refreshing, and good choice if you crave something sweet. I know that pineapple is a no-no on keto, but it’s only a few chunks per portion. It’s definitely not everyday meal, but you can have it on the days when your carb intake is very low, or you just want to treat yourself with something sweet – that’s a healthy option 馃槈 Especially in upcoming spring and summer, when fruits will tempt us with colours and smells.

Iceberg lettuce makes every chunk crunchy, strawberries and pineapple gives sweetness, avocado and olive oil keeps the fats high and pepper spice this up. You can add some pumpkin or sunflower seeds to keep the fats even higher.

crazy keto salad with strawberries

INGREDIENTS (for 1 portion):

路 some iceberg lettuce leafes
路 few strawberries
路 1 avocado
路 few chunks of fresh pineapple
路 1 tbsp olive oil
路 pinch of lemon pepper or coarse pepper

DIRECTIONS

Rinse strawberries and iceberg salad leaves. Cut avocado in half, twist and remove the stone using knife or spoon. To remove the skin you can eaither peel it with your fingers, or dice the flesh with the knife, and than scoop out with the spoon. Whatever is easier for you. If avocado is ripe (purple-brownish and soft) it will be very easy to remove the skin with your fingers. If it’s still quite firm it’s better to scoop it out with a spoon.

Now it’s turn for strawberries. Remove the green stem and cut each strawberry in half or quarters if they’re very big. Mix your salad leaves, strawberries, avocado and pineapple chunks with olive oil. Sprinkle with pepper and enjoy.

delicious pork pouches stuffed with bacon and camembert #ketofriendly

This is one of my very old recipes that I came across watching TV and I really liked the idea. Years back I’ve prepared this pork pouches for the first time on Valentine’s Day. Originally it was served with creamy green peppercorns sauce and baked chips wrapped in slices of bacon. That’s a very romantic dinner, one of these when you go to bed straight away after eating (rather to have a nap, than to consume your date). But it was delicious, and perfectly (almost, apart from camembert) fitted to out keto diet.

You can use chanterelle mushrooms or other wild mushrooms (if you do, remember to cook them first). If you don’t have any of these, chestnut mushrooms will work as well. If you can’t eat dairy skip camembert, unfortunately it gives a lot of flavour and texture to the dish, but what can I do. And of course salad with some added fat, like avocado, olives, olive oil or extra bacon. I add some kind of salad to most of my keto dinners. Especially now, after couple of months of keto when I’m really fed up with meat, I have to have some extra fresh veggies on my plate.

Maybe it looks a bit complicated but it’s fairly easy to make. Great for Sunday dinner, when you have some more time to play in the kitchen. And it also looks quite fancy, especially if you add green peppercorn sauce. I urge you to try it because it’s seriously yummy.

delicious pork pouches stuffed with bacon and camembert

INGREDIENTS (for 2 pouches):

路 2 small pork loin fillets or 1 big one
路 1 onion
路 100 g smoked bacon
路 few chanterelles or other wild mushrooms (cooked, not raw)
路 camembert cheese (skip if you don’t eat dairy)
路 2-3 tbsp of clarified butter or coconut oil
路 salt and black pepper to taste

DIRECTIONS

First we prepare the stuffing. Chop the onions and bacon. Melt one spoon of butter on the pan, and fry onion and bacon until golden brown. Than add chopped mushrooms, spring with bit of salt and pepper. Give it couple of minutes, than switch off the heat.

Now it’s turn for pork fillets. If you have one big, cut it in half. If you have small ones like I did, they will be perfect. We need a piece around 20cm length. Cut it along the long side, but not through. Like you would open the book. Tenderize meat with a meat mallet (or with a rolling pin, like I did) to get round form. Pork fillet is very delicate, so be gentle and careful not to make any holes in it. Put the stuffing and a piece of camembert in the middle of your pouch, than tie it with a piece of twine.

Grease baking dish with some butter, place the pouches and spring with some salt and pepper. Bake for 20-30 minutes in 180掳C (160掳C with the fan).

If you eat dairy, you can serve it with creamy green peppercorn sauce (hot double cream with some salt and green peppercorns). It’s going to be even more delicious. For us just saute.

Enjoy!