CEDAR PLANK SPICE-RUBBED SALMON

173 Cals 23 Protein 4 Carbs 7 Fats
PREP TIME:
5 mins
COOK TIME:
15 mins
TOTAL TIME:
20 mins
YIELD:4 SERVINGS
COURSE:Dinner
CUISINE:American
A wonderful salmon dish made on a cedar plank topped with a brown sugar spice rub.
INGREDIENTS
4 teaspoons light brown sugar, not packed
1 tsp Montréal steak seasoning
1/2 tsp paprika
1 lb wild salmon fillet

INSTRUCTIONS
Oven directions:
Place oven-safe cedar plank in oven and preheat to 350°F.
Whisk light brown sugar, Montréal steak seasoning and paprika together and rub all over salmon fillets just before cooking.
Place salmon on cedar plank and bake in oven for about 10 to 15 minutes depending on the thickness, until just cooked through or opaque.
Grilling method:
Soak plank in water for at least an hour.
Heat the grill to medium-high, leaving the right burners off so you have indirect heat. Close the lid and let the grill get hot.
Whisk light brown sugar, Montréal steak seasoning and paprika together and rub all over salmon fillets just before cooking.
Place salmon on cedar plank and cook on the direct heat side for 3 to 4 minutes, until the planks start to smoke and get a little charred on the bottom and edges, (check occasionally to make sure edges of plank don”t ignite, keep a spray bottle with water handy if they do).
Transfer the plank to the indirect heat side, cover, and grill 10 to 15 minutes depending on the thickness, or until the salmon is cooked through in the thickest part (I used a fork to take a peak).
Remove plank from heat source and use a fish spatula to gently remove salmon from cedar planks. Serve and enjoy.
Serving: 3oz salmon, Calories: 173kcal, Carbohydrates: 4g, Protein: 23g, Fat: 7g, Saturated Fat: 1g, Cholesterol: 63mg, Sodium: 221mg, Sugar: 4gBlue Smart Points:1Green Smart Points:4Purple Smart Points:1Points +:4

Coconut Tahini Bliss Balls

Soft, satisfying and subtly spiced: These sugar free Coconut Tahini Bliss Balls are bite-sized portions of…bliss.
Prep Time
5 mins
Total Time
5 mins
Course
Dessert, Snack
Cuisine
British
Servings
12 balls
Calories
58 kcal

INGREDIENTS

1x
2x
3x
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1 cup 80g shredded coconut plus more to roll the balls in
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1/3 cup / 40g almond flour (to my UK readers – you can use regular ground almonds)
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2 tsp coconut oil
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1 tbsp tahini paste
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1 tsp ground vanilla or vanilla paste
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1/2 tsp cinnamon
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1 -2 tsp granulated sweetener (So Nourished) or xylitol or sweetener of your choice, amount depends on how sweet you like it
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1-2 tbsp almond or coconut milk to loosen things up a bit
INSTRUCTIONS

Blend the shredded coconut in a food processor with the coconut oil until it has formed a paste. A bit of crunch is fine.
Add the rest of the ingredients and combine. Try 1 tbsp of nut milk first and test. Add more if necessary to soften the dough.
Roll into bite-size balls in your hands.
Cover the balls with the additional shredded coconut.
NUTRITION
Serving: 12g
Calories: 58kcal
Fat: 5.3g
Fiber: 1.2g
Sugar: 0.6g

Sugar-Free Low Carb (Nut Free) Brownies

Prep Time 15 minutes
Cook Time 25 minutes
Total Time 40 minutes
Servings 16 servings
Calories 155 kcal
Ingredients
8 ounces sugar free chocolate chips Lily”s Sweets brand
1/2 cup butter
1/2 cup avocado oil
2 eggs
1 yolk
2 tsp vanilla extract
1 tsp chocolate liquid stevia
1/4 cup heavy cream
3/4 cup Better Than Sugar Confectioners sweetener or choice sweetener
1/4 cup coconut flour
1 scoop chocolate protein powder or ( 34g)
1/4 cup unsweetened cocoa powder
2 tsp instant coffee
1/2 tsp baking powder
1/4 tsp salt
optional: 1 cup sugar free chocolate chips
Instructions
Melt the chocolate chips and butter over low heat on the stove or microwave for 1-2 minutes and stir until completely smooth. Set aside.
Preheat oven to 350 degrees F.
Add the oil, eggs, yolk, vanilla extract, stevia and cream to a stand mixer and mix until combined.
Slowly pour in the melted chocolate while the mixer is on low speed.
Add the remaining ingredients and blend until combined.
Stir in the optional chocolate chips if desired.
Line an 8 by 8 pan with parchment paper or grease pan.
Pour in batter and bake for 25 minutes. It might look underdone but it’s best to take it out before it looks done to achieve that gooey texture.
Allow to cool 15 minutes before slicing.
Best if enjoyed the same day although storing in the fridge, covered, will keep it well for the next day.
Recipe Notes

Net Carbs: 3g

This recipe was first published in April 2017 and updated with video in February 2021.

Nutrition Facts
Sugar-Free Low Carb (Nut Free) Brownies
Amount Per Serving (1 piece)
Calories 155
Calories from Fat 117
% Daily Value*
Fat 13g
20%
Saturated Fat 7g
44%
Cholesterol 53mg
18%
Sodium 127mg
6%
Potassium 61mg
2%
Carbohydrates 4g
1%
Fiber 1g
4%
Protein 5g
10%
Vitamin A 280IU
6%
Calcium 17mg
2%
Iron 0.5mg
3%
* Percent Daily Values are based on a 2000 calorie diet.

Keto Rosemary Sea Salt Breadsticks

Servings 30 breadsticks
Calories 55 kcal
Ingredients
150 grams sunflower seeds
200 grams grated mozzarella cheese
30 grams cream cheese
2 tsp psyllium husk powder
1 egg
1 tsp fresh rosemary
1/2 tsp sea salt
US Customary – Metric
Instructions

Pre-heat oven to 210° C (400 degrees F). Place the sunflower seeds into a spice grinder or high powdered food processor and blitz until it forms a flour. Note that 150 grams of whole seeds will convert into 150 grams of flour.

Place the flour into a bowl and add the finely chopped rosemary and the psyllium husk powder (don’t use whole husks, if you can’t find powder use your grinder to blitz the husks), stir them together and sit to one side.

In a heatproof bowl, place your shredded mozzarella and cream cheese. Microwave on high for 1 minute. Remove and stir. Microwave again for 30 seconds. Remove and stir.

Tip dry ingredients into the bowl and add the egg. Mix thoroughly until completely combined.

Let cool slightly and then take teaspoon sized balls of the dough and roll it into sticks. Place them on a lined baking tray.

Before baking, use the back of a knife to press a series of lines on the sticks. Bake for 12 minutes until golden. Sprinkle with sea salt and more rosemary and try not to eat the entire tray!

Store in a sealed container for up to five days, although they will soften slightly.
Nutrition Facts
Keto Rosemary Sea Salt Breadsticks
Amount Per Serving (1 breadstick)
Calories 55
Calories from Fat 36
% Daily Value*
Fat 4g
6%
Saturated Fat 1g
6%
Cholesterol 11mg
4%
Sodium 86mg
4%
Potassium 40mg
1%
Carbohydrates 1g
0%
Protein 2g
4%
Vitamin A 70IU
1%
Vitamin C 0.1mg
0%
Calcium 40mg
4%
Iron 0.3mg
2%
* Percent Daily Values are based on a 2000 calorie diet.

Keto Halloumi Zucchini Balls

Prep Time 45 minutes
Cook Time 10 minutes
Servings 12 balls
Calories 55 kcal
Ingredients
2 medium zucchini
1 shallot chopped finely
2 cloves garlic minced
4 ounces halloumi cheese cut into pea sized chunks
1 egg
3 tbsp fresh basil finely chopped
1 tbsp fresh parsley finely chopped
2 tsp lemon zest
4 tbsp ground flaxseed
1/4 tsp salt
1/8 tsp pepper
oil for frying
Instructions

Grate the zucchini and place in a colander to drain for 10 minutes.

Place into a clean cloth and squeeze until almost dry.

Place in a large mixing bowl and add all of the other ingredients, except for the oil, and
mix really well.

Roll into balls and place n a plate or tray and refrigerate for 30 minutes to 1 hour.

Heat a few tablespoons of oil in a frying pan and shallow fry the balls in batches until golden.

Store in the refrigerator for up to 5 days.

Recipe Notes

Net Carbs: 1g

Nutrition Facts
Keto Halloumi Zucchini Balls
Amount Per Serving (1 ball)
Calories 55
Calories from Fat 36
% Daily Value*
Fat 4g
6%
Saturated Fat 2g
13%
Cholesterol 14mg
5%
Sodium 170mg
7%
Potassium 97mg
3%
Carbohydrates 2g
1%
Fiber 1g
4%
Sugar 1g
1%
Protein 4g
8%
Vitamin A 147IU
3%
Vitamin C 7mg
8%
Calcium 104mg
10%
Iron 1mg
6%
* Percent Daily Values are based on a 2000 calorie diet.

Keto Lemon Pound Cake

A fragrant and zesty keto lemon cake with a wonderfully moist buttery crumb. This easy sugar free cake recipe requires only 15 minutes hands-on time. A classic you”ll return to time after time.
Prep Time
15 mins
Cook Time
45 mins
Total Time
1 hr
Course
Dessert
Cuisine
British
Servings
12
Calories
232 kcal

INGREDIENTS

1x
2x
3x
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1/2 cup / 120g butter melted
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1/2 cup / 120g yoghurt room temperature
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5 tbsp lemon juice roughly 2 lemons
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2 tbsp lemon zest zest of 2 lemons
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2 cups / 200 g almond flour or ground almonds
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1/3 cup / 45g coconut flour
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3 tsp baking powder
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Coconut butter drizzle
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3 tbsp / 35g coconut butter
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1/2 tbsp coconut oil
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1/4 tsp vanilla extract
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INSTRUCTIONS

Preheat the oven to 350F / 175C / 155fan. Generously grease a bundt tin with butter. If using a rectangular loaf pan or springform, line the bottom and sides with baking / parchment paper.
Melt the butter in a saucepan or microwave until just warm. Allow to cool for a couple of minutes and add the egg yolks. Whisk with a balloon whisk or with an electric mixer to combine. Then whisk through the yoghurt and lemon juice.
Place all the dry ingredients in a clean mixing bowl and stir to combine. Also add in the lemon zest, reserving 1 tsp for decorating the cake later.
Add the wet ingredients to the dry and fold together with a spatula or blend with an electric mixer.
Whisk the egg whites in a clean mixing bowl using an electric mixer until stiff peaks form.
Fold the egg whites through the batter until smooth using a spatula (no electric blenders here!). Don’t over-mix or you will deflate the eggs.
Spoon the batter into the bundt tin and level with a spatula.
Bake in the oven for about 45 – 50 minutes until golden and you can insert and remove a skewer without crumbs sticking. Mine took 48 minutes. Run a sharp knife around the edge of the tin. DO NOT REMOVE FROM THE TIN UNTIL FULLY COOLED.
Melt the coconut butter and oil using the bain marie method – in a glass proof bowl over a pan of simmering water. Remove from the heat and stir through the vanilla extract. Remove the lemon cake from the mould and drizzle over the coconut butter. Option to top with lemon zest and slices for decoration.
Makes 12 generous slices. Net carbs per slice: 3.7g (3.6g net carbs without the drizzle) .
Storage: 1-2 days on the counter, 5-6 days in the fridge or up to 3 months in the freezer.
The baking times for a loaf pan and springform tin are slightly longer – circa 55-60 minutes. Check after 45 minutes whether the top has browned. Then, loosely cover the top with aluminium foil for the remainder of the time to prevent burning.
This keto lemon cake is very soft and fragile while hot. It firms up as it cools down.
For a stronger lemon flavour, add 2 additional tbsp of lemon juice or 1 tsp lemon extract.
To make this a lemon poppyseed cake, I recommend adding 1 – 1.5 tbsp poppy seeds.
NUTRITION
Calories: 232kcal
Protein: 8g
Fat: 20.1g
Fiber: 2.8g
Sugar: 2.4g

SKINNY RANCH DIP

41.3 Cals 0.8 Protein 1.7 Carbs 3.5 Fats
YIELD:2 SERVINGS
COURSE:Appetizer, Snack
CUISINE:American
INGREDIENTS
2 tbsp light mayonnaise, check label for Keto
2 tbsp fat free plain Greek yogurt, full fat for Keto
2 tbsp fresh chopped scallion
salt and fresh pepper
INSTRUCTIONS
Combine all ingredients in a small bowl and serve.
Keeps refrigerated for about 2 days.
Serving: 1/2, Calories: 41.3kcal, Carbohydrates: 1.7g, Protein: 0.8g, Fat: 3.5g, Fiber: 0.2gBlue Smart Points:1Green Smart Points:1Purple Smart Points:1Points +:1

MUSSELS IN BASIL CREAM SAUCE

370.6 Cals 20.6 Protein 11.7 Carbs 24 Fats
YIELD:3 SERVINGS
COURSE:Appetizer, Dinner
CUISINE:Italian
INGREDIENTS
2 tsp butter
1 shallots, minced
1 cloves garlic, smashed and chopped PLUS
2 cloves garlic set aside
2 lbs live mussels
1/2 cup white wine
1/2 cup fat free half and half
1/2 cup fresh basil
2 tbsp olive oil
1/4 cup parmesan
salt and fresh pepper
INSTRUCTIONS
Scrub and de-beard mussels in cold water.
Discard any cracked or unopened shells.
In a large pot melt butter.
Add shallots and 1 clove chopped garlic and sauté about 3 minutes.
Add wine and bring to a boil.
Add mussels and cover until mussels open, about 4 to 6 minutes.
When mussels are cooked, scoop them out with a slotted spoon.
Discard any mussels that didn”t open.
Add 1/4 cup of ff half and half to the wine and simmer about 4 minutes.
In a blender, puree basil, parmesan cheese, olive oil, remaining half & half and garlic.
Add to cream, season with salt and pepper and simmer another few minutes.
Pour over mussels.
Serving: 14mussels, Calories: 370.6kcal, Carbohydrates: 11.7g, Protein: 20.6g, Fat: 24g, Sodium: 973.1mg, Fiber: 0.4g, Sugar: 2.1gBlue Smart Points:7Green Smart Points:12Purple Smart Points:7Points +:9

CUBAN SANDWICH QUESADILLA

211 Cals 24 Protein 12 Carbs 10.5 Fats
PREP TIME:
5 mins
COOK TIME:
5 mins
TOTAL TIME:
10 mins
YIELD:1 SERVINGS
COURSE:Lunch
CUISINE:American
I made my favorite Cuban sandwich into a quesadilla! Perfect for a quick lunch and a great way to use up my Slow Cooker Pernil.
INGREDIENTS
1 oz slow cooker pernil
1 slice reduced-fat Swiss cheese, I used Sargento
1 oz lean ham, I uses Hillshire Farm 97% fat free
1 slice dill pickle
1 teaspoon mustard
6- inch or 8-inch low-carb whole wheat or gluten-free tortilla
INSTRUCTIONS
Heat a non-stick skillet over low heat.
Spray with oil and place tortilla on the pan.
On half of the tortilla, place a piece of cheese, pork, ham, pickle and mustard.
When cheese is melted, fold the quesadilla in half and flip to heat other side.
Remove from heat and cut into 3 pieces.
Serving: 1g, Calories: 211kcal, Carbohydrates: 12g, Protein: 24g, Fat: 10.5g, Saturated Fat: 1.5g, Cholesterol: 40.5mg, Sodium: 862mg, Fiber: 7g, Sugar: 0.5gBlue Smart Points:5Green Smart Points:5Purple Smart Points:5Points +:5

Easy Keto Taco Casserole Recipe

Prep Time
5 mins
Cook Time
45 mins
Total Time
50 mins
Course
Main Course
Cuisine
Mexican
Servings
6
Calories
417 kcal

INGREDIENTS

1x
2x
3x
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500 g free range / organic beef mince
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1 small yellow onion finely diced (70g)
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2 tbsp taco seasoning
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2/3 cup water 160 ml
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1/2 cup red bell pepper diced (74g)
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1 tin chopped tomatoes 400g
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1/2 cup sour cream 120g
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1 – 2 diced green jalapeño chilli optional (14g)
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1 cup cheddar cheese shredded (113g)
Taco seasoning (makes approx. 2.5 tbsp)
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1 tbsp chilli powder I used mild
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3/4 tsp paprika
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1 tsp cumin
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1/4 tsp garlic powder
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1/4 tsp dried onion powder
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1/4 tsp oregano
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3/4 tsp salt
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1/2 tsp black pepper
Optional garnish:
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2 medium spring onions / scallions (30g)
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10 black olives sliced (30g)
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6 cherry tomatoes diced or salsa (65g)
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2 tbsp chopped coriander (8g)
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1 avocado (200g)
INSTRUCTIONS

Preheat oven to 350 Fahrenheit / 180 Celsius.
Place the beef mince and onion in a non stick frying pan and fry for 4 – 5 minutes, breaking up meat, until cooked through. Drain and discard any excess fat.
Make the homemade taco seasoning by mixing everything together in a bowl. This makes slightly more (approximately 2.5 tbsp) than you need. Add 2 tbsp for this recipe and see if you like it a little hotter and option to add the rest.
Add the peppers, 2 tbsp of taco seasoning, tinned tomatoes and 2/3 cup of water. Bring to a boil then re-duce to a simmer and cook for about about 7 minutes until thickened, stirring occasionally.
Add the beef to a greased oven proof casserole dish or cast iron skillet. Mine was a 26 x 5cm round cast iron pan. Then layer the sour cream and spread with a spatula and top with shredded cheese.
Bake for 25 – 30 minutes uncovered or until the cheese is melted.
Allow to cool slightly and top with optional garnishes of choice
Makes 6 servings. 5.5g net carbs per serving with garnishes, 4.4g net carbs without garnishes.
You can use shop-bought taco seasoning instead of making you own spice mix. Make sure that it does not contain any hidden sugars or other nasties!
NUTRITION
Calories: 417kcal
Protein: 21.1g
Fat: 32.9g
Fiber: 5.2g
Sugar: 4.5g