Happy Thanksgiving! I hope you are with those that you love this year. It is one of my favorite holidays for so many reasons: family, friends, cooking, eating, games, and time to thank God for all of our precious and often overlooked gifts in life! We are all so blessed in countless ways!
How do we do this time of year? It is a production! Lots of food, lots of prep, and LOTS of modification on my part. The menu is planned, I know what I am taking (both by request, and by Keto necessity). I just panicked though, when I realized I didn’t have a plan for the gravy! What to do? I have been researching, and I have two ideas for you folks!
If you are doing the turkey, this is the preferred method:
Use your pan drippings! Do NOT use flour. Instead use Xanthan Gum. Just add a little at a time until it had reached the thickness of a roux. Whisk quickly. This is the one I use:
This will act as your thickener and then you can add broth, wine, butter, you choose slowly, all while whisking. Add a few herbs, whisk, and you should have a traditional gravy.
I, however, am not doing the turkey and will prepare the gravy at home because we have all heard the saying, “Too many cooks in the kitchen”. There is so much going on already, and it’s not my kitchen, so I am modifying! Now, I haven’t tried this, so if you are just looking at this after Turkey Day, this would be a go-to for the leftovers, and I will definitely let you know if it doesn’t work.
Sauté an onion and a few cloves of garlic in LOTS of butter – a whole block of Kerry Gold will do. Keep sautéing until the onions are very limp.
Next, add your herbs: I like fresh rosemary, thyme, parsley, and a bay leaf. Salt and pepper to taste.
Now add stock, preferable homemade chicken or bone broth. You can add a bit of white wine too. Simmer over medium low heat until mixture is reduced.
Transfer to a food processor, and process until you have a smooth gravy texture.
If it still needs thickening, add a touch of Xanthan Gum and you should have a delicious flavorful gravy!
I’m keeping my fingers crossed because I really like gravy on my turkey!
So what else am I making? That has been the question of the week.
Everything I am taking is listed on this blog except for the veggie tray!
I am taking:
Cauliflower Mashed Potatoes with garlic and cream cheese
Bacon Brussel Sprouts
A vegetable tray with cilantro dip, ranch dip and spinach dip
Pumpkin Muffins that I have modified into cupcakes by adding cream cheese frosting to the top.
Pumpkin Pie with Whipping Cream
Kerry Gold and Pink Himalayan salt
We will enjoy the turkey, salad, squash and other veggies that other family members are preparing as well. Needless to say, we will have full bellies, full hearts, and count our many blessings!
God bless each of you, and have a safe, happy and very healthy Thanksgiving!
‘Tis the season for crazy weeknights! We are all in the thick of school and sports, but add the holidays to the mix, and you are about ready to pull out your hair. Let’s just say, dinner sometimes becomes a hassle, more than a featured event this time of year!
Before I give you the recipe, I need to preface it with the fact that I used to detest salmon. I LOVE fish, but never ever wanted salmon if I saw it on the menu. I don’t know if I had it poorly prepared in the past or if my tastes have changed, but it is now a staple around here. Not only is it perfectly amazing in healthy fats, but it is SO tasty and E-A-S-Y!!! Many are afraid to cook fish at home, but this one is a no brainer. Up until last night, we were a split family on the salmon. Three of us can’t get enough, but the daddy and one middle child (who shall remain nameless) would eat it, but didn’t love it. Things have changed due to one simple addition: Herb Butter! The best news; you can make it ahead, and you can have dinner on the table in less than 20 minutes! I kid you not!!!
Herbed Butter Salmon
Prepare your butter ahead of time and wrap it up for later.
1 cup butter (I used one block of Kerry Gold – yes, it makes a difference)
1 lemon zested (just the zest) you can save the lemon juice for later.
1 TBSP dried dill (or 3 TBSP fresh)
5 cloves garlic, minced
1/4 tsp ground pepper
1/4 tsp pink Himalayan salt
Bring your butter to room temperature. Zest your lemon and mince your garlic. Combine all of your ingredients.
Stir and mash everything together.
Scrape onto a piece of waxed paper or parchment paper.
Form it back into a block on parchment, seal in a bag, and keep in the refrigerator until ready to use.
Now for the Salmon:
I used a wild caught whole filet. There are many many kinds from farm raised to the cold waters of Alaska. I always ask for the fattiest version of salmon at the seafood counter. Just like everything else, the food industry is actually trying to make salmon “low fat” because of our fat phobic society. I figure the fatty one is the most natural since salmon IS a fatty fish!
Preheat your oven to 425 degrees.
On a cookie sheet sprayed with coconut oil, lay out your filet skin side down.
Sprinkle your salmon with your favorite seasoning. There are several that I love, but this was a favorite last night:
You know how I love my bulk spices! They are such a bargain, and so many from which to choose! This one is the Colorado Spice from Central Market, but take a stab at something new! This is the fun part of grocery shopping!
Once you have your fish seasoned, place in a preheated 425 degree oven. Watch it carefully! Depending on the size, cook for 10 to 15 minutes until the fish flakes. I did this one for 12 minutes. It is always best to ere on the less done side for fish.
I sautéed a box of fresh spinach in butter to go under the salmon while the fish was in the oven, and in under 20 minutes, dinner was served. Top with your fun new herb butter, and it is just perfect!
There is a golden sauce so delicious, it is worth the price of gold!
It was just yesterday that I mentioned the amazingly delectable Hollandaise Sauce as a favorite of mine on poached eggs. The best part – it is easier than you can ever imagine!
One of the things we have to be mindful of while living in a state of nutritional ketosis is our intake of protein. We all know that carbs will take us down, but did you know that protein can as well?
When there is a significant intake of protein, the body converts the protein into sugars during a process called Gluconeogenesis. This is a metabolic process that makes glucose, a simple sugar, that provides the body with energy from non-carbohydrate sources when you are a carb burner.
This is why it is super important to make sure you are getting ample healthy fats when you are consuming meats and vegetables in order to stay a fat burning machine. We don’t want those proteins turning into carbs in our body so make sure you have the fat to counteract the carbs and proteins.
And…this is why I love Hollandaise! You can put it on your veggies, your meat, your eggs – pretty much anything your heart desires! My favorites are eggs, spinach and asparagus. It is wonderful tasting, and as long as you are using our favorite grass-fed butter, it is a great source of fat! You can also ask for it at many restaurants that will gladly bring you a side of this delicious sauce.
Blender Hollandaise
Place in your blender:
2 Egg Yolks
1 TBSP Lemon Juice
Salt and Cayenne to taste
Turn your blender on low for 5 seconds.
Melt 1/2 cup butter (Kerrygold) in a pyrex glass measuring dish.
In a very low stream on the lowest speed, gently pour your butter into your egg yolk mixture.
As soon as it is combined – you have hollandaise.
I have never had it curdle, but if it does, add two egg yolks on high speed with whipping cream one TBSP at a time.
Let’s face it…being on a Ketogenic diet with REAL food is not inexpensive! We are trying to be as healthy as possible, which comes at an expense to our wallets. In fact, today, while listening to a Livin’ La Vida podcast, a nutrition expert and author was discussing the fact that higher income countries are actually consuming less grains now than low net income countries because those packaged foods and grains cost pennies compared to “real food” which is actually nourishing. Very sad! I totally believe it is worth every penny to feed my family well, but at the same time, I try to save where I can! This is where buying in bulk can help, especially when feeding a hungry family of five. I have two growing boys that eat constantly.
Now, I do have to say, a high fat, real food diet, keeps you full much longer that the recommended, low fat Standard American Diet (SAD), so in terms of food, you are not eating the same quantity. There are certain foods that we consume more often than others, so using a store like Costco or Sam’s can help you. One of the more frequent questions we receive is where we buy our groceries. The answer is…everywhere, but I don’t shop at every store every week. I probably make a Costco run every two weeks, so I thought I would share the basics I keep on hand in bulk.
From left to right:
1. Almond Flour: I have said this before, but do not even try the other brands…Honeyville is far superior to any of the others. I have tried all of them, and hands down, Honeyville bakes the best with the least amount of heavy texture. Costco saves you a ton…you can’t find a lower price even on Honeyville’s own website!
2. Berries: (On both sides – All organic!) While we do not recommend a large amount of fruit on a Keto diet, berries are by far the best choice. They are the lowest in fructose and have a high amount of anti-oxidants. These are primarily for the children, but every once in a while, I will have a small handful in a bowl of sugar-free whipped cream (homemade) with Swerve and vanilla for a sweet treat. Remember to always eat protein and carbs with lots of fat so you stay a fat burner!
3. Avocados: Costco usually has bags of five or six avocados. I use these for lunch filled with shrimp salad or plain with salt and lime or on salads. We ALWAYS have guacamole in the house. We use it on eggs in the morning and meat in the evenings. You can never have too many avocados.
4. Cheese: One of the biggest differences between the Ketogenic diet and the Paleo diet is the allowance of dairy. We love cheese! I bought the blocks of cheese because many of the shredded cheeses use potato starch to keep the cheese from clumping. I use my food processor attachment to shred the cheese for large quantities. I DO cheat, and buy shredded cheese on occasion to keep in the fridge for morning eggs and a quick grab, but the blocks are better as well as cheese sticks. All are a great buy at Costco or Sam’s.
5. Organic Ground Meat: I keep these in the freezer for an easy throw together dinner. You know we prefer the Grass-fed beef, but in a pinch these are great to have stored. While not as great as Grass-fed, it is a better alternative than your antibiotic and hormone ridden meats.
6. Kerrygold Butter: Need I say more? I think you all know how we feel about Kerrygold. It is delicious Grass-fed butter from Irish cows! It comes in packs of 3 at Costco, so I always pick up a couple when I am there!
7. Sausage: My kiddos love sausage. My husband grills it, and we serve it over zucchini noodles or eat it plain. Kiolbassa is also made in San Antonio so you are supporting a local business if you live here!
8. Daisy Sour Cream: I always have sour cream and cream cheese (I buy cream cheese at Sam’s) on hand for sides to add more fat. Remember, you want full fat. The low fat and fat free versions are NOT REAL FOOD! They are filled with chemicals and additives. Stick with the good ingredients our great-grandparents used, and their ancestors before them!
9. Veggies: We LOVE veggies…We are fortunate that Costco has many organic vegetable options. Not all of them are organic, however, so please wash well! A friend was over recently, and I was washing fruit with soap and water when she questioned me about it. Water alone will not wash off the chemicals. You really need to wash in a fruit and veggie wash or use a soap. I make a bath of soapy water and soak them in the wash and then rinse in a colander with cold water. This still does not guarantee the removal of all chemicals, but it is a better bet. I love the cauliflower, spinach, and mushrooms at Costco. These are always on my list. I also stock up on limes in the summer to make infused water and iced tea. I must admit, that I also like a cocktail on the weekends made with a lot of fresh lime juice mixed with vodka and soda, or dare I say, tequila, for a homemade sugar-free margarita! One drink usually takes 4 to 5 limes (or more) so that explains the bulk on these. Broccoli and celery were also on the list this week. Please make sure you wash your celery VERY well. It can be a really dirty one!
10. BACON: Who can have too much bacon? Always on the list. Try to buy bacon as naturally as possible without a lot of curing ingredients. Each Costco carries different bacon I’ve noticed, so look at your labels.
11. Coconut Oil: It is not in the picture, but another staple that we all buy at Costco is Coconut Oil. This makes great Bulletproof Coffee for all of us each morning! A definite staple, and a much better buy at Costco or Sam’s.
Any questions or comments? Leave us feedback. We would love to hear what Low-Carb High-Fat foods you like to buy at Costco or Sam’s!
Please read this article that gives a synopsis about why our dietary guidelines are all wrong! Our bodies were meant to consume fat, and as a species, we have for 99.999999 percent of our existence on Earth. It wasn’t until the 1950’s that Ancel Keys came into the picture and changed everything about the US diet based on false science and a huge ego! We hope you find this educational and as interesting as we do!
Here are some good ways to begin your day with great fats to start you off with loads of ENERGY!!!!!
Drink your Bulletproof Coffee!
It is the best way to start your day!
Quality Coffee or Tea (Chai and English Breakfast are good) of Your Choice
Add in to your taste:
1 or 2 TBSP Grass-fed Butter
1 TBSP Coconut oil (or more – We use 2 to 3 TBSP)
Cinnamon/Nutmeg/Allspice
Stevia drops (So many flavors – I like Vanilla)
Heavy Whipping Cream
Turmeric
Unsweetened Cocoa
Use a milk-frother to mix it VERY well!
If you still see oil on the top, mix it some more!
There are so many options!
Play with it a little at a time and you will get it just the way you like it!
It will give you an immediate burst of energy to send you out the door.
For those in your family that don’t drink tea or coffee, (i.e. your children) this is a great breakfast. We do a lot of scrambled eggs (Pasture Raised), poached eggs, fried eggs, boiled eggs, and egg casseroles made with breakfast sausage and cream. You can even do crustless quiches, omelets, and frittatas. The kids love the sustained energy it gives them until lunch. You can also mix up your breakfast meats with bacon, sausage, chorizo, ham, Canadian bacon, etc. And don’t forget the cheese and homemade salsa for some extra zing!
Did you know eggs are one of the most ideal and perfect foods we have been given?
Along with whole milk, eggs contain the highest biological value (or gold standard) for protein. One egg has only 75 calories but 7 grams of high-quality protein, 5 grams of fat, and 1.6 grams of saturated fat, along with iron, vitamins, minerals, and carotenoids.
The egg is a powerhouse of disease-fighting nutrients like lutein and zeaxanthin. These carotenoids may reduce the risk of age-related macular degeneration, the leading cause of blindness in older adults. And brain development and memory may be enhanced by the choline content of eggs.
Proven Health Benefits of Eggs:
They are loaded with nutrients, some of which are rare in the modern diet.
The health benefits of eggs have been confirmed in human studies.
Eggs are among the most nutritious foods on the planet.
A whole egg contains all the nutrients required to turn a single cell into a baby chicken.
A single large boiled egg contains:
Vitamin A: 6% of the RDA.
Folate: 5% of the RDA.
Vitamin B5: 7% of the RDA.
Vitamin B12: 9% of the RDA.
Vitamin B2: 15% of the RDA.
Phosphorus: 9% of the RDA.
Selenium: 22% of the RDA.
Eggs also contain decent amounts of Vitamin D, Vitamin E, Vitamin K, Vitamin B6, Calcium and Zinc.
Eat your eggs! The AHA revised their guidelines for eggs back in 2000, so eat up!
