KETO PUMPKIN PIE BITES - ****

• 1/3 cup unsweetened creamy almond butter
• 1/4 cup pumpkin puree
• 2 Tbsp Lakanto monk fruit sweetener
• 1 Tbsp coconut flour
• Heaping 1/4 tsp pumpkin pie spice
• 1/4 tsp Himalayan salt
• Topping:
• 1 Tbsp Lakanto monk fruit sweetener
• 1/8 tsp pumpkin pie spice
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• In a small mixing bowl, mix almond butter, pumpkin puree, 2 Tbsp sweetener, coconut flour, heaping 1/4 tsp pumpkin pie spice, and Himalayan together until well incorporated. Place bowl in the freezer for about 20 minutes so batter is firm but not frozen.
• Line a small baking sheet with parchment paper. Scoop 1 Tbsp (or less) of batter and form a small ball. Repeat with remaining better.
• In a small bowl, combine 1 Tbsp sweetener and 1/8 tsp pumpkin pie spice.  Roll balls in the topping until covered, and then return to lined baking sheet.  Place baking sheet back into the freezer until pumpkin pie bites are no longer soft.
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• https://ketokarma.com/pumpkin-pie-bites/
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DAIRY FREE MEAL PREP SIDES

KETO POTATO SALAD (IT’S MADE WITH CAULIFLOWER!)

Posted on March 9, 2021

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Who says you can’t enjoy potato salad if you live a keto lifestyle? With a little bit of creativity and a switch of one major ingredient you can! Although technically not “potato” salad, this gluten free potato salad is made using cauliflower instead. It’s packed with the same traditional ingredients and made the same way, but the star of the show is keto-friendly cauliflower instead of potatoes!

Prepped in just 15 minutes and ready to serve in 45 minutes, this keto potato salad is sure to be a crowd pleaser.

How To Prepare Keto Potato Salad

Preheat the oven to 375° F. Line 2 large baking sheets with parchment paper.

Place the cut cauliflower on the prepared baking sheets and drizzle with olive oil. Season with salt and pepper to taste. Toss together to make sure the cauliflower is evenly coated with olive oil, salt, and pepper. Spread the cauliflower into single layers on each sheet.

Roast the cauliflower in the oven for 30-35 minutes. You’ll know it’s ready when the florets just begin to brown and are fork tender. Allow the cauliflower to cool while you prepare the remaining ingredients.

Combine the mayo, mustard, chopped dill pickle and pickle juice, celery, green onion, and chopped hard boiled eggs in a large mixing bowl. Next, add the cooled cauliflower and mix everything together well. Taste and season with more salt and pepper, if desired. Top the keto potato salad with crumbled bacon.

You’ll want to refrigerate the cauliflower salad for at least 30 minutes to make sure that the cauliflower is no longer warm. This will ensure that the cauliflower salad is cold and tasty with a refreshing texture.

Storing the cauliflower salad

Grab a nice sized container preferably with an air right, resealable lid. Your salad will be kept fresh for up 3 days which is perfect for leftovers, or meal planning for the coming week. If you want more ideas on meal prepping with this item make sure to check out our Curry Chicken Salad, Keto Broccoli Salad: Always A Crowd Pleaser! or any of our other recipes.

Cauliflower Potato Salad

Tender cauliflower with bacon, hard boiled eggs, pickles, green onions, and a crunch of celery dressed with mayo, mustard and spices makes this recipe a perfect low-carb mock potato salad.

Calories157kcal

Fat15g

Net Carbs1g

Protein3g

Serving Size 0.5 cup

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Ingredients

 

10 servings

 

• 4 cups cauliflower cut into 1 inch pieces
• 1 tbsp avocado oil
• 1/2 tsp Himalayan salt
• 1/4 tsp ground black pepper
• 2/3 cup mayonnaise
• 2 tsp yellow mustard
• 1/4 cup chopped dill pickle
• 2 tbsp dill pickle juice
• 1 stalk celery
• 1 stalk green onion
• 4 hard boiled eggs chopped
• 2 slices bacon cooked and crumbled

Instructions

4 steps

• Preheat the oven to 375° F. Line 2 large baking sheets with parchment.
• Place the cauliflower on the prepared baking sheet and drizzle with olive oil. Season with salt and pepper. Toss together to make sure the cauliflower is evenly coated and spread into a single layer. Roast the cauliflower in the oven for 30-35 minutes, until the florets just begin to brown and are fork tender. Allow cauliflower to cool while you prepare the remaining ingredients.
• In a large bowl, combine mayo, mustard, chopped dill pickle and pickle juice, celery, green onion and chopped hard boiled eggs. Add cauliflower and mix everything together. Taste and season with more salt and pepper to your preference. Top with crumbled bacon. Refrigerate for at least 30 minutes before serving.
• Store in an airtight container in the refrigerator and enjoy within 3 days.

Keto Potato Salad - ****

Very good, although next time I want to roast the cauliflower so that it doesn't retain as much water as boiled cauliflower.

Keto Potato Salad

Cauliflower:

1 head cauliflower, cut into bite-sized pieces

1 Tbsp avocado oil

1/2 tsp Himalayan salt

Freshly ground black pepper to taste

Salad Ingredients:

3 hard-boiled eggs, chopped

2 celery sticks, chopped

2 scallions, chopped

1 large dill pickle, chopped

Dressing:

1 cup Primal Kitchen Avocado Mayonnaise

1 Tbsp yellow mustard

1 Tbsp pickle juice

Himalayan Salt to taste

Freshly ground black pepper to taste

Smoked Paprika to taste

Preheat oven to 375 degrees F.

Toss cauliflower pieces with oil and season to taste with Himalayan salt and black pepper.

Line an extra-large baking sheet with parchment paper. Add cauliflower to baking sheet, making sure that there's some space between the pieces.

Roast for 30 minutes, stirring halfway through, until cauliflower pieces are tender and just starting to brown.

Cool cauliflower before continuing with the recipe.

To prepare the dressing, mix together mayonnaise, mustard, pickle juice, Himalayan salt, and black pepper. Mix until smooth and creamy.

To assemble the salad:

To a large bowl, add cooled cauliflower pieces, eggs, celery, scallions, and pickles; mix gently. Add the dressing, adjust seasonings, and sprinkle with smoked paprika.

Green Bean Casserole - to try

Green Bean Casserole

 

Vegan Green Bean Casserole (Low 

 

Making green bean casserole vegan and low carb is SO easy! Make this recipe with vegan condensed mushroom soup and gluten free fried onions, either on the stove top, or bake it in the oven for a crispy onion topping.

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Ingredients

• 4 shallots or 1 large red onion, peeled and thinly sliced
• Avocado oil for frying, up to 1/4 cup, as needed
• 1 tsp balsamic vinegar
• 1 pound green beans, stems trimmed
• Water
• Himalayan salt, as needed
• 2 Tbsp ghee (if tolerated)
• 10 oz cleaned cremini mushrooms, sliced or chopped
• 2 cups coconut cream 
• 1/2 tsp freshly ground black pepper
• 1/2 tsp onion powder
• 1/2 tsp Himalayan salt
• Smoked paprika (optional)
• 2 garlic cloves, minced (1 tsp)
• Slurry – 1.5 Tbsp coconut flour mixed with 1.5 Tbsp coconut milk 
• Optional toppings: Try equal parts hemp hearts and almond meal with seasonings or toasted sliced almonds

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Instructions

1. Place sliced shallots in a large skillet and cover with oil. Pan-fry the shallots over medium to medium-high heat for 10 minutes, or until brown, stirring as needed to ensure even cooking.
   During the last 3 minutes of cooking, add 1 tsp balsamic vinegar to help with caramelization. Transfer shallots to a plate. Blot with a paper towel and season with sea salt. Set aside.
2. To the same pan, add 1/4 to 1/3 cup water or broth. Place green beans in a steamer basket over the water (optional). Bring to a boil over high heat. Reduce heat to medium, cover, and steam the green beans for 5 to 7 minutes, depending on how tender you like them. Alternatively, you can use frozen green beans and microwave them in the bag. Remove beans from the pot and set aside, then discard oil and water.
3. Next, Add butter to the pan and set to medium-high heat. When the butter melts, add the mushrooms and kosher salt. Cook for about 10 minutes, stirring occasionally.
4. Pour the coconut milk/cream into the pan with the mushrooms. Add 1/2 tsp onion powder , smoked paprika, garlic, Himalayan salt, and black pepper. Mix to combine, then bring to a light boil. Cook for 10-12 minutes, stirring often. Reduce heat to medium low for the last 5 minutes.
5. Prepare your slurry. Mix 1.5 tbsp arrowroot with an equal amount of cold water. Add the slurry during the last 2 minutes of cooking, and mix thoroughly. This should help create a thick gravy/condensed mushroom soup consistency.
6. When the mushroom sauce is thick and the edges of the pan are brown, add the green beans and toss together. Remove from heat and season with salt and pepper.
7. Place green bean mixture in a casserole dish or use the same oven-safe skillet you started with. Top the casserole with crispy shallots and serve. For extra crispy topping, add Parmesan to the top of the casserole, then place the dish under a broiler set to 500°F, and broil for 2-3 minutes.
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9. *Thickening with Coconut Flour

   Whisk 1 part coconut flour with 1 part cold water to create a slurry, a thickening agent for stews, soups and sauces, traditionally made with wheat flour. Add the slurry to a simmering hot liquid, such as milk for a cream sauce, and whisk it until it has the correct consistency. Alternatively, combine 1 part coconut flour with 1 part oil, typically about 2 tablespoons of each, in a small saucepan on medium-high heat to make a roux. Cook, continuously stirring, until browned, between three and five minutes, and slowly add a small amount of liquid, such as chicken broth for a gravy. Add the rest of the liquid and whisk until it reaches the right consistency.  https://oureverydaylife.com/cook-coconut-flour-main-dishes-11014.html

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https://www.cottercrunch.com/vegan-green-bean-casserole/

• Prep Time: 10
• Cook Time: 22
• Category: sides
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Nutrition

• Serving Size:
• Calories: 138
• Sugar: 4.1 g
• Sodium: 407 mg
• Fat: 10.9 g
• Saturated Fat: 6.7 g
• Carbohydrates: 9.8 g
• Fiber: 2 g
• Protein: 2 g
• Cholesterol: 10.2 mg