Low Carb Keto Cream Cheese Pancakes

These were easy to make and yummy!

4 pancakes

2 servings

Nutrition each serving:

Calories 390 k/cal

Fat 35g

Protein 16g

Carbs 3g

Ingredients

4 oz cream cheese

4 eggs

I added a pkt of Splenda (optional)

Butter ~4 tsp

Directions:

Put cream cheese and eggs in a blender. I took my blender off and shook it to have an even batter.

Place a pat of butter in small pan and melt.

Pour batter to cover bottom of pan.

When you see the sides turning up, flip (about 2 mins on medium heat).

Cook another minute and plate.

Repeat

Enjoy!

Advertisements

Recipe – Dukan & Paleo – There’s A Kangaroo in my Crockpot!

I’m in the land of the Aussies and when in Oz…

I traveled here last Friday and what is wonderful about flying west is that you don’t have such bad jet lag. It’s the flying back east that does you in! It is summer here in Adelaide and the weather is glorious! I’ll do a post on the hikes I’ve been doing tomorrow, but today’s special is Roo!

We purchased the kangaroo in the market and to me it looks like beef…

20130214-073309.jpg

I made a spice rub with chili, garum masala and cumin and rubbed it in all the crevices…

20130214-073500.jpg

I then seared the Roo on both sides in 2 Tbs of coconut oil…

20130214-073548.jpg

I chopped 2 onions and a nice piece of ginger and tossed into the crockpot, put in just enough water to cover the bottom, placed the Roo on top of that and poured the drippings from the pan on top of all of it…

20130214-073706.jpg

Cooked on high 3.5 hours and bam…

20130214-073908.jpg

Tender, falling apart meat! The onions cooked down nicely and the gravy was yummy!

20130214-074036.jpg

Plated with an organic salad and this was a perfect meal 🙂 I also enjoyed a 1/2 cup of rice and those purple things are carrots!

20130214-074132.jpg

I liked the meat. It wasn’t gamey at all. Reminded me of buffalo meat, but tastier and more tender. I would definitely try this again!

Have you tried something different? How did you like it?

Dukan – Consolidation Day 222 – Recipe

Wow!!! 222 days since I met my goal weight… time sure flies. I’m nearly half way through the 500 days of Consolidation (it is 5 days for every pound you lost to your goal weight, which for me was 155, so 100 pounds lost… that said, I actually lost an additional 11 pounds for a total of 111 pounds, but I’m not counting those in my Consolidation #)… clear as mud?

Since Thanksgiving I had gained 3.5 pounds. This brought me dangerously close to 150 pounds… On Friday I was 149.8. So I took action. I decided to do 4 Pure Protein days in a row this week. I started on Monday.

Breakfast:
2 boiled eggs and 2 slices of sharp NY cheddar (yum!!!)
Lunch:
4 slices of deli roast beef and 4 slices of deli sliced turkey with 2 slices of muenster cheese
Dinner:
Pork Chop baked in the oven with onions

Tuesday…
Breakfast: 2 egg omelet with cheddar and 3 slices of bacon (yes, i technically know this is not Dukan friendly, but it is low carb!) 😀
Lunch: OMG Crockpot Tuesday… recipe below
Dinner: Stuck at the birth center assisting a birth…. 7 olives and 6 squares of feta cheese… low carb, but NOT the dinner I was hoping for 😦
Snack: FF Greek Yogurt w/Splenda

Should have taken a picture BEFORE it was nearly devoured!

Should have taken a picture BEFORE it was nearly devoured!

Dukan Spicy Chicken
Serves: 8 (I feed the crew here at the Palms Birth House lunch on Tuesdays)
Ingredients:
1 TBS coconut oil
4 pounds chicken thighs (boneless/skinless) You could use breasts, but thighs are WAY CHEAPER!!!
2 large onions, chopped (I like big chunks)
4 garlic cloves (crushed and chopped)
Grated zest of a lime
Juice of same lime
6 TBS apple cider vinegar
3 TBS water
2 tsp pumpkin pie spice
1 tsp cumin
1 tsp paprika
1 tsp crushed chilli flakes
2 TBS splenda
Dash of salt
I also added a TBS of my son-in-laws homemade Awesome Sauce (think home grown habenaros!)

Turn your crockpot to HIGH.
Heat a skillet on medium with coconut oil. Brown the chicken in the skillet, 3 minutes each side. Add to crockpot.
Sauté the onions for 2 minutes and then add the garlic and sauté two more minutes. Add to the crockpot.
In a small bowl mix the rest of the ingredients. Add to the crockpot.
Cook on high for 3 hours.
Eat and enjoy!

This lunch was FANTASTIC! The entire birth house smelled so yummy! It was very much a winter dinner. Let me know if you try it!

Ciao!

Recipe – Low Carb – Crock Pot Dinner

20121128-193145.jpg

I’m enjoying my new job and love cooking big lunches for everyone. This is today’s lunch…

Crock Pot Pork
Served 8

3 pork chops with some fat, cubed
2 Tbs Coconut oil
1 large onion, chunked
2 large sweet potatoes, chunked
1 bunch broccoli, cut into pieces
1/2 bunch cauliflower, cut into pieces
2 pkts Sazón
1 can gluten free vegetable stock

In large skillet heat 2 Tbs coconut oil. Toss in pork to brown. While pork is browning turn crock pot on high (if cooking for 2 hours) on low if all day. Place the onion and sweet potato in crock pot. Sprinkle on Sazón and pour in veg stock.
When pork is browned on both sides toss that in crockpot. Stir. Top up with hot water to cover meat. Place lid and walk away.
About 30 minutes before serving toss in the broccoli and cauliflower.
Enjoy!

Recipe – Low Carb – Veggies Steamed in Coconut Milk

So the other night when I made the Coconut Flaxseed Bread that I posted about, I had this half a can of coconut milk left over and had no idea what to do with it… then it hit me… why don’t I pour it in the veggies that are steaming… Mmmm Mmmm Good!

steamed vegetables, coconut milk, vegetables steamed in coconut milk

Thai inspired steamed veggies!

VEGGIES STEAMED IN COCONUT MILK
Total time: 20-25 minutes
Serves: 6

1 head of broccoli
4 medium carrots
A big handful of asparagus
1/2 c water
1 c coconut milk

Cut veggies into bite size pieces.
Put carrots into pan and pour water over them.
Simmer on med-low for 10-15 minutes (until they are just becoming tender)
**Add a little more of water, if needed
Add the rest of the veggies to the pan and pour the coconut milk on top.
Stir well.
Steam for 5-7 minutes.
Serve.
Enjoy!

Per serving: 74 Calories, 5 g protein, 2 g fat, 13 g carb

Recipe – Paleo – Coconut Flaxseed Bread Tweaked

So I tweaked this recipe to make it even better. Well, actually, at first because I didn’t have enough of the original ingredients AND I had coconut milk that I wanted to use this week, since I’m moving back to the States on Thursday (WOO HOO!!!). Tatiana came to dinner and had the first batch and said this was, “MUCH BETTER!”… Sweeter and moister. So here goes:

COCONUT FLAXSEED BREAD – IMPROVED

COCONUT FLAXSEED BREAD
Serves: 8
1 serving = 1 slice

Ingredients:
3 Tbs coconut creme powder or coconut flour
12 Tbs flaxseed, ground
1/2 tsp salt
1 tsp baking soda
6 pkts of Splenda (or 6 tsp of your favorite sweetner)
5 eggs
1/4 c coconut oil
1/8 c coconut milk
1 tsp apple cider vinegar (not quite sure that’s what I used, lol… this is China, had to guess at it in the little store)

Preheat the oven (in my case the toaster oven) to 350 F.
Grease up a loaf pan with coconut oil.
Mix the dry stuff together, Mix the wet stuff together, Mix the dry and wet together 🙂
Pour into the pan.
Bake for 40 minutes.
Loaf is done when you stick in a chop stick (hey! I live in China!) comes out clean!
Enjoy!

This loaf came out browner, sweeter and moister than the last loaf.

dukan bread, paleo bread, low carb bread, atkins bread

Coconut Flaxseed Bread

Nutrition info per serving: Calories 150, Protein 5.5g, Fat 13.8g,
Total Carb 2.8g, Net Carb 0.4g

Recipe – Low Carb – Roast Dinner

Last week I met 3 Swedish students that are here in Hangzhou to study a semester at the local university. I’m an extrovert (I’m sure most of you figured THAT out by now!) and the young man in the group was wearing a Miami Dolphins cap, so of course, being the Dolfan that I am, I said hello! By the end of the conversation I had invited Jacob, Diana and Hanna to my flat for dinner on Friday. Tatiana, one of my colleagues, also joined us.

On the menu:
Roast (this one was a prime rib hunk of love!)
Spaghetti squash (that turned out to be pumpkin, lol!)
Roasted vegetables – Onions, yam (which ended up being Taro) and carrots **TARO IS *NOT* LOW CARB… just so you know.
Fresh salad

I cooked the roast for 3.5 hours in the toaster oven and it was PERFECT… I had to fight the urge to not consume it before the guests arrived! The meat fell apart with the fork. In the container with the roast I added the onions, taro and carrots.

I also put the “spaghetti” squash I cut in half, cut size down in a different pan and added the balance of the onions, taro and carrots and baked in the toaster oven (after the roast was done) for 50 minutes. This is when I realized that the “spaghetti” squash wasn’t and went to plan B 😀

Plan B was removing the flesh from the pumpkin, mashing it, adding in 4 pkts of Splenda, a Tbs of ghee and a tsp of cinnamon… OH MY GOODNESS was this yummy!

I threw the salad together and welcomed my guests… we had a lovely dinner! Here’s the pics!

After everyone left I did a quick clean up and then went for a short 3 km run around the block… perfect way to end the evening!

low carb, roast dinner, prime rib

Hunk of prime rib love… Mmm! You should always brown each side of the meat before roasting in the oven.

low carb, roast dinner, prime rib

Just browning this made the house smell delish!

roast dinner, low carb, vegetables

Carrots, celery, taro and onion… perfect compliments to a roast!

Seasonings… keep it simple!

Taro, Taro root

Taro in all it’s purply glory… It’s quite starchy, but has a lot of bang for it’s buck… it’s full of fiber and tastes a bit nutty.

low carb, roast dinner, prime rig

Ready for the toaster oven!

pumpkin, squash

My Un-spaghetti squash… it was yummy anyways!

low carb, roast dinner, prime rib

Falling apart with a fork!

low carb, roasted vegetables

The veggies after I removed from the roasting pan… Nom!

pumpkin, squash, mashed pumpkin

Making Mashed Pumpkin

Mixed Salad

Mixed Salad… I love adding purple cabbage for color and taste!

Dinner ready for the guests!

Hanna, Tatiana, Diana and Me… Lovely dinner companions!

One of the awesome things about living abroad is the people you meet. We have choices in life. We can go about our business and walk around with our eyes averted or we can keep our eyes open and look for new friendships. I choose the latter. I have met so many amazing people from all over the world these past 4 years living abroad… treasures, every one of them and lots of stories I have of my journey, as I head back home for good in 10 days.

Do you extend yourself to strangers?

Ciao!

p.s. added a pic of my Blue Sparkly Notebook to the last post 🙂