Chicken Alfredo

Ingredients

6 ounces dry fettuccine pasta
1 (8 ounce) package cream cheese
6 tablespoons butter
1/2 cup milk
1/2 teaspoon garlic powder
salt and pepper to taste
2 skinless, boneless chicken breast halves - cooked and cubed
2 cups chopped fresh broccoli
2 small zucchini, julienned
1/2 cup chopped red bell pepper

Method

1. Bring a large pot of lightly salted water to a boil. Add pasta, and cook for 8 to 10 minutes, or until al dente; drain.
2. While pasta is cooking, melt cream cheese and butter in a skillet over low heat. Stir until smooth. Stir in milk, and season with garlic powder, salt, and pepper. Simmer for 3 minutes, or until thickened, stirring constantly.
3. Mix in chicken, broccoli, zucchini, and red pepper. Cook 3 minutes over medium heat, then reduce heat, and simmer 5 minutes, or until vegetables are tender. Serve over fettuccine.

Nutrition Facts
Per Serving: 645 calories; 42.7 g fat; 39.7 g carbohydrates; 28.3 g protein; 151mg cholesterol; 355 mg sodium.

Baked Salmon with Asparagus in Foil

Yield: 4 servings

Prep Time: 10 minutes
Cook Time: 20 minutes

Ingredients
4 (6 oz) skinless salmon fillets
1 lb asparagus , tough ends trimmed
2 1/2 Tbsp olive oil
2 cloves garlic , minced
Salt and freshly ground black pepper
1 lemon thinly sliced
Fresh dill sprigs , or chopped fresh thyme, rosemary or parsley

Instructions

1. Preheat oven to 400 degrees. 
2. Cut four sheets of aluminum foil about 14-inch long. 
3. Divide asparagus into 4 equal portions (about 8 spears per foil packet) and layer in center of each length of foil. 
4. In a small bowl stir together oil with garlic. 
5. Drizzle 1 tsp of the oil over portion of asparagus then sprinkle with salt and pepper. Rinse salmon and allow excess water to run off, then season bottom of each fillet with salt and pepper. 
6. Layer fillets over asparagus. 
7. Drizzle top of each salmon fillet with 1 tsp of the olive oil mixture and season top with salt and pepper to taste. 
8. Top each with about 2 sprigs dill and 2 lemon slices (if using fresh thyme or rosemary use about 3/4 tsp per each if using parsley use 1 1/2 tsp). 
9. Wrap sides of foil inward over salmon then fold in top and bottom of foil to enclose.
10. Place foil pouches in a single layer on a baking sheet. Bake in preheated oven until salmon is cooked through, about 20 minutes. Unwrap and broil for 5 mins to add colour & serve warm.

Dinner Rolls (Keto)

Prep time: 25 minutes

Cook time: 20 minutes
Serves: 12

Ingredients:
8 ounces cream cheese (block, not spreadable)
3 cups shredded mozzarella cheese (low moisture - part skim)
4 large eggs
4 tablespoons baking powder
1 1/3 cups almond flour (we use Bob's Red Mill)
1 tablespoon unsalted butter

Instructions:
Preheat the oven to 400° F
In a small pot over low heat melt the cream cheese and mozzarella together.
Add the melted cheeses to a large bowl along with the baking powder, almond flour, and eggs. Mix until smooth and let stand 10 minutes. Roll into 20-22 balls and chill in the refrigerator for another 10 minutes.
Melt the butter over low heat in a 10" cast iron skillet
Place the dough balls into the skillet touching on each side. Bake for 20-25 minutes until fluffy, golden brown, and cooked through.

NOTES:
Yes, this recipe really does need 4 tablespoons of baking powder. This helps them rise, otherwise they'll be very flat.
Be sure to chill the dough so the rolls will keep their shape and rise up not out.

Cream of Leek Soup (Keto)

Serves 5

Ingredients:
1 1⁄2 Tbsp butter
1 large leek, green and white, thinly sliced
1⁄2 onion
1 Tbsp garlic, minced
3 cups water
1 bouillon cube
1⁄2 cup whipping cream
1⁄3 cup shredded cheddar cheese

Method:

1. Melt butter in a heavy saucepan. 
2. Sautee leeks, onion and garlic until soft (approximately 5 minutes). 
3. Add water, herbs (if desired) and bouillon. 
4. Simmer on low for 30-40 minutes. 
5. Puree with immersion blender or blender. 
6. Mix in whipping cream, cheese, and salt and pepper (if desired). 
7. Stir until melted. 
8. Serve.

Bone Broth

Ingredients:

3-4 pounds beef marrow and knuckle bones
2 pounds meaty bones such as short ribs
1/2 cup raw apple cider vinegar
4 quarts filtered water
3 celery stalks, halved
3 carrots, halved
3 onions, quartered
Handful of fresh parsley
Sea salt

Method:

1. Place bones in a pot or a crockpot, add apple cider vinegar and water, and let the mixture sit for 1 hour so the vinegar can leach the mineral out of the bones.
2. Add more water if needed to cover the bones.
3. Add the vegetables bring to a boil and skim the scum from the top and discard.
4. Reduce to a low simmer, cover, and cook for 24-72 hours (if you're not comfortable leaving the pot to simmer overnight, turn off the heat and let it sit overnight, then turn it back on and let simmer all day the next day)
5. During the last 10 minutes of cooking, throw in a handful of fresh parsley for added flavor and minerals.
6. Let the broth cool and strain it, making sure all marrow is knocked out of the marrow bones and into the broth.
7. Add sea salt to taste and drink the broth as is or store in fridge up to 5 to 7 days or freezer up to 6 months for use in soups or stews.

Tender Braised Short Ribs (Instant Pot)

Servings : 4

Ingredients:
2 pounds Beef Short Ribs
½ teaspoons Salt
¼ teaspoons Black Pepper
1 ½ teaspoons Olive Oil
1 ¼ cups dice Onion
1 teaspoon mince Garlic, Cloves
½ cups Red Wine
⅓ cups Ketchup
1 ½ tablespoons Soy Sauce
1 tablespoon Worcestershire sauce
1 tablespoon Brown Sugar
1 individual Thyme, Fresh

Method:

Make it now:

1. **Due to the nature of pressure cooking there is always room for inconsistency. The times given here are based on 4 servings fresh. If you are using more servings you may need to increase your cooking time.**
2. Sprinkle ribs with salt and pepper and cut into 3-4 inch segments.
3. Set pressure cooker to saute and heat olive oil.
4. Sear ribs on all sides in inner pot and remove.
5. Add onions and cook until translucent.
6. Add garlic and cook for 1 more minute.
7. Place ribs back into pot.
8. In a bowl, whisk wine, ketchup, soy sauce, Worcestershire sauce and brown sugar. Pour over ribs.
9. Place sprigs of thyme on top of ribs.
10. Lock cover into place and seal steam nozzle.
11. Cook on high pressure for 35 minutes.
12. Naturally release pressure for 5 minutes then quick release remaining pressure.
13. Remove thyme sprigs.

Freeze for later:

1. **Due to the nature of pressure cooking there is always room for inconsistency. The times given here are based on 4 servings fresh. If you are using more servings you may need to increase your cooking time.**
2. Sprinkle ribs with salt and pepper and cut into 3-4 inch segments.
3. Set pressure cooker to saute and heat olive oil.
4. Sear ribs on all sides in inner pot and remove.
5. Add onions and cook until translucent.
6. Add garlic and cook for 1 more minute.
7. In a bowl, combine wine, ketchup, soy sauce, Worcestershire sauce, and brown sugar.
8. Divide ribs, onion/garlic mixture, sauce and thyme sprigs among indicated number of round containers. Label and freeze.

Make from frozen:

1. **Depending on your container size/shape and your serving size, you may need to adjust cooking times given as it is based on 4 servings frozen in a 64 ounce container.**
2. Place frozen contents into inner pot. Saute for 5 minutes.
3. Lock cover into place and seal steam nozzle.
4. Cook on high pressure for 35 minutes.
5. Naturally release pressure for 5 minutes then quick release remaining pressure.
6. Remove thyme sprigs.

Buffalo Wings (Keto)

Ingredients

12 chicken wings
4 tablespoons butter
1/4 cup hot sauce (I'm a Frank's loyalist!)
1 clove of garlic, minced
1/4 tsp paprika
1/4 teaspoon cayenne pepper (for the non-mild version)
1/4 teaspoon salt
1 grind of fresh pepper
Instructions

1. While your chicken wings are baking, add your garlic and butter to a microwave-safe bowl.
2. Heat up the butter and garlic mixture in the microwave or on the stove (microwave is faster!)
3. Once melted into a clear liquid consistency, add the rest of the ingredients and mix together.
4. When your wings are cooked, toss them all in a bowl together until coated.

Notes
Fry or bake your wings according to the instructions that came with your wings. Baking typically means baking at 425 degrees for 40-50 minutes or until well cooked. If they're fresh and not frozen, that time may be cut in half.

Cauliflower Fried Rice (Keto)

Serves 2

Ingredients:
1 head cauliflower (riced in food processor)
2 eggs (beaten)
10 shrimp (cut into smaller pieces)
1/2 small onion (diced)
2 cloves garlic (minced)
1 green bell pepper (diced)
200g asparagus
spring onion (chopped)
2 Tbsp Coconut Aminos
salt & pepper
1 Tbsp extra virgin olive oil

Method:

1. Heat pan & add olive oil.
2. Flatten "rice" into pan & allow to cook for 10 minutes (it should get brown/crispy).
3. Move "rice" to the side & add onions, garlic, bell pepper & sasparagus & cook till almost done.
4. Then add shrimp & when almost done, mix with "rice".
5. Make well in centre of "rice" & crack eggs into it. Stir until half cooked, then mix in with rice.
6. Add coconut aminos, sesame oil, salt & pepper & combine well.
7. Turn off heat & serve, garnishing with spring onions,.