What’s for Dinner? 6 Keto Recipes to Make Tonight.

When we hosted our latest Type 2 Diabetes Experience Exchange in Midland, Ontario we had a crowd of 40 people to feed. So we asked T2DXX Contributor and Chef Jamie Smye to prepare us a Type 2 conscientious dinner, packed with a ton of nutritional value. As you could imagine it was delicious.

Chef Smye has graciously offered his recipes for our community to use. We recommend serving them all together at your next dinner event. They all pair perfectly together.

Enjoy!

STARTER: Baby Kale Salad with Avocado Green Goddess Dressing

Serving Size: 6 appetizer
Carbs per serving: 8g

Ingredients


For the Salad:

  • About 3 cups each baby kale and spinach, or 6 cups just baby kale (see note)
  • 4 to 6 slices of bacon
  • 2 eggs, hardboiled
  • 1/2 to 3/4 cup shredded parmesan
  • 1/4 cup finely chopped herbs: parsley, chives, basil 
  • salt and pepper to taste

For the Dressing:

  • 1/2 an avocado, coarsely chopped
  • ¼ cup mayonnaise
  • 1/3 cup buttermilk
  • ¼ cup creme freiche (see note)
  • 1 and ½ tbs tablespoon fresh lemon juice
  • 2 anchovy fillets packed in oil (drained, chopped)
  • 1 minced garlic clove until smooth (or more if you like)
  • kosher salt (about ½ tsp)
  • freshly ground black pepper (¼ tsp)
  • tobasco or hot sauce of choice to taste (or a pinch of cayenne pepper)

*Note: You may substitute baby kale with curly kale or lucinato kale, just slice very thin.*Can substitute sour creme for the creme freiche.

Directions


  1. Make the Avocado Green Goddess Dressing by placing all ingredients in a blender or a small food processor and mix. Add the avocado last to achieve desired thickness. (You may add more avocado if you wish for a thicker dip consistency)
  2. Wash the greens if necessary and dry thoroughly (make sure the leaves are VERY dry, or the dressing won’t cling to them). Place into a large salad bowl. Season the greens with a little salt and fresh pepper.
  3. Put it all together: First add 1/3 of the Green Goddess Dressing to the greens, massage well (I like to use clean hands) and add more dressing if needed. How much dressing to add is a personal preference. I used about half of the total amount. Then add half of the bacon, half of the eggs and half of the cheese (use the rest to top the salads later for presentation).and add to the salad. Mix everything together and add additional salt and pepper to taste.
  4. Spoon salad into individual bowls, sprinkle each plate with some egg, bacon and cheese, and serve to your happy guests.

Nutritional Facts
Amount per serving (1/6) – Calories: 269, Fat: 24g, Saturated Fat: 3g, Sodium: 44mg, Carbohydrates: 13g, Fiber: 5g, Sugar: 3g, Protein: 4g

MAIN: Ginger Beef Stir-fry

Ingredients


  • 1 lb. beef tips, thin sliced
  • Coconut Oil
  • 2 TBSP Coconut Aminos or Gluten free tamari
  • 1 TBSP Fish Sauce to taste
  • 2 TBSP Toasted Sesame Oil
  • 2/3 cup Beef stock
  • 1 TSSP Glucomannan 
  • 3 TBSP Garlic, Minced
  • Ginger, 3” long thin julienne slices
  • 2 Red Chili Peppers, thin slices (more or less to taste)
  • 1 cup Broccoli florets/broccolini
  • 1 cup shredded nappa cabbage
  • 3” Scallion, White part
  • 3” Scallion, Green part

Directions


  1. Whisk coconut aminos or gf tamari, fish sauce and sesame oil, drizzle to coat and coat beef tips marinate for 15-30 minutes 
  2. In a large skillet, drizzle with oil and cook beef tips until no longer pink, 3-5 minutes.
  3. Remove beef from pan, set aside.
  4. In the same skillet, cook ginger, chili peppers, garlic and white scallion pieces. 
  5. Add broccoli & cabbage Add more oil if necessary
  6. Wisk beef stock & glucomannan together and add to skillet
  7. Add beef and green scallion pieces to skillet and toss all ingredients together.

Nutritional Facts
Amount per serving:Calories: 410, Fat: 18g, Saturated Fat: 5g, Sodium: 620mg, Carbohydrates: 14g, Fiber: 2.5g, Sugar: 5g, Protein: 42g

SIDE #1: Cauliflower Rice

Ingredients


  • 1 head cauliflower

Directions


Cut cauliflower head into pieces to fit in a blender or food processor. Cover with twice as much water. Pulse in 2 second intervals, check after each pulse. Look for the cauliflower to be rice size. Be careful not to over blend as you’ll have mush pretty quick. You can portion into serving sizes in freezer bags. Roll out excess air and freeze extra.

To prepare

  1. heat coconut or avocado oil in hot pan add aromatics like ginger and garlic
  2. Add cauli rice and keep it moving quickly it’ll only take a minute or two to cook
  3. Reserve and keep warm while you prepare stir-fry

Variations: If you want a fried rice style cook mixed egg with scallions before you add cauliflower and finish with coconut aminos or gluten free tamari. 


SIDE #2: Shredded Brussels Sprouts

Serving Size: 6 appetizer
Carbs per serving: 8g

Ingredients


  • 1/2 pound sliced bacon
  • 1/4 cup butter
  • 2 pounds Brussels sprouts, cored and shredded
  • 3 green onions, minced
  • 1/2 teaspoon seasoning salt
  • pepper to taste

Directions


  1. Place bacon in a large, deep skillet. Cook over medium-high heat until crisp. Drain, reserving 2 tablespoons grease, crumble and set aside.
  2. In the same skillet, melt butter in with reserved bacon grease over medium heat. Add pine nuts, and cook, stirring until browned. Add Brussels sprouts and green onions to the pan, and season with seasoning salt and pepper. Cook over medium heat until sprouts are wilted and tender, 10 to 15 minutes. Stir in crumbled bacon just before serving.

ADDITIONAL: Keto Low Carb Buns with Psyllium Husk

Servings 5 buns
Calories 236kcal/bun

Ingredients


Dry Ingredients

  • 100 g blanched almond flour about 3/4 cup tightly packed
  • 2 tbsp psyllium husk powder
  • 1 tsp baking powder
  • ¼ tsp xanthan gum 
  • 1 tsp black sesame seeds
  • 1 tsp white sesame seeds
  • 1 tsp black chia seeds
  • 1/2 tsp Himalayan salt
  • 1/2 tsp garlic powder

Wet Ingredients

  • 1 egg
  • 2 egg whites
  • 1 tbsp apple cider vinegar or lemon juice, white vinegar
  • 3 tbsp melted refined coconut oil or butter, lard, shortening, ghee

Boiling Water

  • 4 tbsp boiling water

Directions


  1. Preheat the oven to 180C/350F.
  2. In a bowl, mix the dry ingredients with a whisk. In a separate bowl, mix the wet ingredients. Pour the wet ingredients into the dry ingredients and mix with a silicone spatula.
  3. Slowly pour in the boiling water and continue mixing. The dough will be quite thick and expand as it absorbs the water.
  4. Separate the dough into 5 and form 5 balls with your hands (the batter is pretty sticky). You can spray some olive oil on your hands to make the dough not stick to you.
  5. Place the balls over parchment paper on a baking tray and bake for 30 minutes. Take out and let cool before serving or you’ll burn your fingers! These come out piping hot!

Recipe Notes


  1. You cannot substitute the psyllium husk powder.
  2. Please don’t leave out the boiling water. You need it to activate the psyllium.
  3. Make sure to use REFINED coconut oil and not the normal extra-virgin kind as you’ll get a huge coconut taste.
  4. If you double the recipe, you may need to add 1-2 tbsp of hot water to the batter.
  5. All of our ovens are different, so if you find yours to be too moist, just add 5 more minutes in the oven, or cook them at 190C/375F instead for 30 minutes

Nutritional Facts
Amount per serving: 1bun – Calories: 236, Fat: 21g, Saturated Fat: 8.37g, Sodium: 41mg, Carbohydrates: 6.34g, Fiber: 5.34g, Sugar: 0.96g, Protein: 7.53g

DESSERT: New York Style Keto Cheesecake

Servings 12 servings
Calories: 287 kcal/ serving

Ingredients


  • 24 ounces cream cheese softened
  • 5 tbsp unsalted butter softened
  • 1 cup xylitol (you can very depending on sweetness)
  • 3 large eggs room temperature
  • ½ cup 35% whipping cream
  • 3/4 cup sour cream room temperature
  • 2 tsp grated lemon zest
  • 1 1/2 tsp vanilla extract

Directions


  1. Preheat the oven to 300F and generously grease a 9-inch springform pan. Cut a circle of parchment to fit the bottom the pan and grease the paper. Wrap 2 pieces of aluminum foil around the outside of the pan to cover the bottom and most of the way up the sides.
  2. In a large bowl, beat the cream cheese and butter until smooth, then beat in the sweetener until well combined. Add the eggs, once at a time, beating after each addition. Clean the beaters and scrape down the sides of the bowl as needed.
  3. Add the sour cream, lemon zest, and vanilla extract and beat until the batter is smooth and well combined. Pour into the prepared springform pan and smooth the top.
  4. Set the pan inside a roasting pan large enough to prevent the sides from touching. Place the roasting pan in the oven and carefully pour boiling water into the roasting pan until it reaches halfway up the sides of the springform pan.
  5. Bake 70 to 90 minutes, until the cheesecake is mostly set but still jiggles just a little in the center when shaken. Remove the roasting pan from the one, then carefully remove the springform pan from the water bath. Let cool to room temperature.
  6. Run a sharp knife around the edges of the cake to loosen, the release the sides of the pan. Refrigerate for at least 4 hours before serving.

Recipe Notes


  • This recipe was first published in The Everyday Ketogenic Kitchen.
  • Top with berries 
  • For a quick berry sauce, combined 1 cup berries of choice and 1/4 cup water in a medium saucepan. Bring to a simmer for 5 minutes, until berries are soft enough to mash. Stir in 1/4 cup powdered Swerve Sweetener. Let cool to room temperature before pouring over the cake.

Nutritional Facts
Amount per serving: 1 slice – Calories: 287, Fat: 24.7g, Carbohydrates: 2.9g, Protein: 5.3g

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2019-05-06T10:39:47+00:00April 24th, 2019|Family, Food, Patient-Centered|

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