BREAKFAST – Caveman Keto https://cavemanketo.com Weight loss through low carb cooking Tue, 27 Feb 2018 11:11:40 +0000 en-US hourly 1 https://wordpress.org/?v=4.9.9 Scrambled Eggs – Vitamix Style! https://cavemanketo.com/scrambled-eggs-vitamix/ https://cavemanketo.com/scrambled-eggs-vitamix/#comments Wed, 06 Jan 2016 11:56:27 +0000 https://cavemanketo.com/?p=5720 Today I’m going to show you how to make scrambled eggs at the push of a button! I’ve only had the Vitamix for a few weeks now but I am totally hooked!  I’ve been busy coming up with low carb, keto friendly Vitamix Recipes to test out with this thing. This week I wanted to …

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Today I’m going to show you how to make scrambled eggs at the push of a button! I’ve only had the Vitamix for a few weeks now but I am totally hooked!  I’ve been busy coming up with low carb, keto friendly Vitamix Recipes to test out with this thing. This week I wanted to try out one of the hotter features of the Vitamix which is it can actually cook food! It blends for so long that the friction causes the food to heat up.

If you follow me on Instagram, you know that the meal I like to play with the most is breakfast. I decided to try and see if I could make scrambled eggs in a blender, not just mixing them, but cooking them!  Read on to see how it went …

Scrambled Eggs Vitamix Style
Today’s recipe is in a fancy GIF format, let me know in the comments if you think its useful or whether its a waste of time 🙂 This recipe is super simple in that you just dump the ingredients in the blender and turn it on. Make sure to put the liquids in first, then the solids. If you put the solids in first, it will create an air gap around the blade and it won’t mix properly. For the actual cooking of the eggs, you use the soup setting. If you’re blender doesn’t have the presets, slowly increase the speed until its at max and let it run for 5 minutes or until the eggs harden.

They ended up with a super smooth and fluffy consistency with almost no cleanup!  If you’ve got a Vitamix, try it out!

Scrambled Eggs - Vitamix Style!
 
Author: 
Nutrition Information
  • Serves: 2
  • Serving size: 2
  • Calories: 395
  • Fat: 30g
  • Carbohydrates: 3g
  • Fiber: 0g
  • Protein: 26g
Prep time: 
Cook time: 
Total time: 
Ingredients
  • 6 Eggs
  • 30 ml Heavy Whipping Cream
  • 1 Tbsp Minced Garlic
  • 2 Oz. Cheddar Cheese
  • Salt and Pepper to taste
Instructions
  1. Add the liquids into the Vitamix container (eggs and heavy cream)
  2. Add the garlic and cheese
  3. Blend using the soup setting on the Vitamix, it will actually cook the eggs! (If you're blender doesn't have a soup setting, cook on high for 5-6 minutes until it solidifies)
  4. Serve and top with salt and pepper
 

Vitamix Pro 750
This is the crème de la crème of blenders. I know what you’re thinking, why would I possibly need this? What could I make? Wonder no more! Check out all the Vitamix Recipes where you can make low carb smoothies, soups, nut butters, keto desserts and more!
Cuisinart 9-Cup Food Processor
I first got this food processor as a wedding gift and I wasn’t sure how I felt about it. Well, let me tell you, its been a godsend on keto! I shred cheese, slice brussels sprouts, and rice cauliflower like a boss!

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Avocado Smoothie https://cavemanketo.com/avocado-smoothie/ https://cavemanketo.com/avocado-smoothie/#comments Thu, 31 Dec 2015 21:15:47 +0000 https://cavemanketo.com/?p=5695 You know those Pinterest fails where the outcome never looks like the photo? Well that’s how my last blender caught on fire while my wife was making some frozen two ingredient ice cream amalgamation. I was able to fix the blender but it never really was the same.  So for Christmas my wife got me …

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You know those Pinterest fails where the outcome never looks like the photo? Well that’s how my last blender caught on fire while my wife was making some frozen two ingredient ice cream amalgamation. I was able to fix the blender but it never really was the same.  So for Christmas my wife got me the blender I always wanted, the Vitamix Pro 750!! First up on my list to make is an Avocado shake that my sister raves about.  I’ve tried it before with my old blender but it always had big blocks of ice and didn’t ever fully mix.  I decided to revisit it with the Vitamix and it was awesome!

Look for more Vitamix Recipes as I experiment with this bad boy over the next few months. I also plan on starting a low carb smoothie series to cover all the keto options out there. Supposedly you can make all sorts of crazy nut butters and soups with this thing as well. If you have any good suggestions or recipes for me sound off in the comments!

Avocado Smoothie IngredientsHere’s the Vitamix with all the ingredients you’re going to use. The original recipe had all heavy cream but it was just way too many calories so I split it up into half Almond Milk and half heavy whipping cream.  You can use any sweetener but I prefer liquid EZ-sweetz since its concentrated, liquid and easy to use.Avocado Smoothie AssemblyIn an effort to reduce the number of pictures for each recipe, I tried entering the 20th century with a GIF! In general with blending, you want to add the liquids first, then the solids, followed by the ice.  The liquids reduce the chance of an air gap and help the blender mix the ingredients effectively.  Start with the almond milk, then the heavy cream, EZ-Sweetz, an avocado and then the ice!Avocado Smoothie Ingredients on Vitamix

Here’s the bad boy ready to rip!  I started with the variable section of the mixer but ended up using the smoothie setting.  It was a lot more effective in blending it and getting the right consistency.Vitamix Recipe for Avocado Smoothie Blended

Here’s the Vitamix in action destroying those avocados!Avocado SmoothieHere’s the finished low carb smoothie! The consistency is like a light yogurt with a nice, sweet taste. This is perfect on its own or could serve as a nice base for adding in other flavors like nut butters or protein powders! I served it in a 16 Oz. Ball Jar with a metal spoon straw. The Ball Jar’s are great because you can mix up a smoothie and throw it in the refrigerator for later.

Avocado Shake
 
Author: 
Nutrition Information
  • Serves: 1
  • Serving size: 1
  • Calories: 587
  • Fat: 58g
  • Carbohydrates: 18g
  • Fiber: 12g
  • Protein: 6g
Prep time: 
Cook time: 
Total time: 
Ingredients
  • 3 Oz Unsweetened Almond Milk
  • 3 Oz Heavy Whipping Cream
  • 6 Drops EZ-sweetz
  • 1 Avocado (230g whole, 175g de-skined and de-seeded)
  • 6 Ice Cubes (3 Oz)
Instructions
  1. Add the Almond milk, heavy whipping cream and EZ-sweetz to the vitamix
  2. Cut the avocado in half, remove the seed and remove the flesh from the skin, add to the mixer
  3. Add in 3 oz of ice (6 cubes from my ice maker)
  4. Blend on the smoothie section of your vitamix or until the mixture is yogurt consistency if using a regular blender
  5. Serve or refrigerate!
 

Vitamix Pro 750
This is the crème de la crème of blenders. I know what you’re thinking, why would I possibly need this? What could I make? Wonder no more! Check out all the Vitamix Recipes where you can make low carb smoothies, soups, nut butters, keto desserts and more!
EZ-Sweetz
EZ-Sweetz is liquid sucralose. In case you weren’t aware, powdered splenda contains carbs as binding agents to get it to look and act like sugar. If you’re making something like a chocolate mousse or a Low Carb Cheesecake, this stuff is perfect. I’ve never seen it in a store before so I stock up on it online. You can get liquid stevia or truvia at somewhere like Whole Paycheck but I like this stuff better.
Metal Spoon Straws
You know those straws they always had for slurpies at 7-11? Relive your childhood with these metal, washable equivalents. Adds extra flair to drinks and adds a practical touch for Low Carb Smoothies!!

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Keto Breakfast Muffins https://cavemanketo.com/keto-breakfast-muffins/ https://cavemanketo.com/keto-breakfast-muffins/#comments Wed, 14 Jan 2015 12:49:53 +0000 https://cavemanketo.com/?p=5288 Breakfast muffins are one of my core meals on keto.  The original version was one of the very first things I ever made. Sure, if you follow me on Instagram you’ll see me posting all sorts of frou-frou breakfasts that look like they took hours to make and use all sorts of exotic ingredients. In …

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Breakfast muffins are one of my core meals on keto.  The original version was one of the very first things I ever made. Sure, if you follow me on Instagram you’ll see me posting all sorts of frou-frou breakfasts that look like they took hours to make and use all sorts of exotic ingredients. In fact, its a common problem with keto blogs these days that everyone is posting ever more complicated recipes with exotic ingredients that don’t actually help the every day man (or woman). This recipe is none of that.  Its cheap, easy, and designed to get you in and out of your meal prep breakfast as possible. Read on to learn the methods I’ve developed over the years to increase my speed and efficiency.Frozen SpinachFrozen Spinach. Ain’t no body got time to wilt 20 ounces of spinach!  Also, the key to the speed game is to do as much as possible in parallel.  That means you pop this sucker in the microwave as the very first step. Draining SpinachThe down side to frozen spinach is the water.  I use a bowl to squeeze the excess moisture out of the spinach.Drained SpinachAs you can see, we’re left with just the thawed spinach.Browned Breakfast SausageNext, brown some breakfast sausage.  I throw this on early as well while the spinach is in the oven and while I’m prepping veggies … I think you get the point.  Also, physically cook them to the point of browning. Don’t just stop at the greyish cooked level.  It will add a lot more flavor if you brown them and get little black bits as shown above. Additionally, you can’t crowd the pan too much. When I first started I would jam the cast iron full and it would take twice as long with mediocre results.  Invest in a HUGE cast iron.Green Peppers - LabelledNow a word about veggies.  In case you’ve never done this experiment before, take a bunch of “identical” veggies and weigh them.  You do have a scale, right? As you can see in the image above, the size of a “green pepper” varies tremendously.  If you really want to accurately measure your intake on keto, you’ve got to measure.  But using 150g of green peppers would be a waste, right?  Read on for the solution.Prepping Green PeppersWhat I do now is buy an entire bag of green peppers at BJs.  Then I use a food processor to slice them ALL AT ONCE. Then when a recipe calls for 150g, I use exactly 150g.  Then I know exactly how many carbs are in that meal.  To effectively process the green peppers, start with a whole green pepper, chop off the top and bottom, then throw away the middle and the stem.  You should be left with the right side of the picture.Slicing Green Peppers in the Food ProcessorThen take the entire shell of the green pepper and shove it in the food processor as shown above. When it gets to the top and bottom, throw them through the chute and they’ll get sliced as well.Sliced Green PeppersThe result is a freezer bag full of green peppers.  This way, you can use exactly the amount you want without waste.  Also, you only need to buy peppers once every 4-5 meals.Browning Green PeppersFry them up in a cast iron!Prepping Onions for Food ProcessorWhat do I do with onions? You guessed it! I slice them as shown and throw them into the same food processor!Sliced OnionsThe result again is a huge bag of onions you can freeze.  Then you only need to take out the number you need!Sauteing OnionsFry time again.Breakfast Muffin IngredientsNow its time to assemble. If you’re going to stick with keto, I recommend you get the right tools.  You want to think like a line chef at a restaurant.  We’re making breakfast for 10 servings here!  I use these huge, 7.5 quart bowls to mix everything. Here we’ve got the sausage on the bottom, then the spinach, peppers, onions and cheese. Also, if you couldn’t guess I buy 2 lb blocks of cheddar and shred them in the food processor as well.  Not only is it cheaper and less carby, but I only end up having to shred cheese every other week.  The blocks can be frozen and stay good for a long time.Breakfast Muffin Ingredients without the EggsI mix all of the non liquid ingredients first to make sure they’re evenly distributed.Eggs Cream and SpicesNow its time for the liquid.  I use eggs, some heavy cream and some spices.Egg MixtureWhisk the mixture together.Breakfast Muffin FillingThen pour it into the bowl and mix.Silicon Cups ready for Breakfast MuffinsNow, given this is muffins, you would have guessed I’d use a muffin tin, right?  Wrong!  I used muffin tins for the longest time and let me tell you, they are the biggest pain in the @$$! Not only do you need two of them, one half full, to make 20 muffins, but they all have those little lips that are physically impossible to remove the eggs from. Also, they are only non stick for the first couple rounds and then, forget about it!  I’ve switched to using silicon cupcake molds. You can fit all 20 on one pan, no need for cooking spray, and even if it does spill over, the cleanup is super easy.Breakfast Muffins ready for the OvenOptionally, add a cherry tomato to the center of each muffin. Don’t e-mail me to let me know that tomatoes are bad for keto. Or about onions or peppers for that matter. Yes, in large quantities all of these things are bad. But two cherry tomatoes add 1 net carb and I urge you to enter all of this stuff into My Fitness Pal yourself.  If the peppers and onions are too much, reduce the amount you add!Finished Breakfast MuffinsHere’s a shot of the finished muffins!  They pop right out of the molds!Breakfast MuffinsHere’s a closing shot of two muffins packed in a container and ready for breakfast! These days, I bring both my breakfast and lunch in a cooler to work and eat there, it helps get me out of the house super fast and I don’t have to worry about making anything.  Also, I’ll let you in on a secret … I generally make double batches of everything these days and freeze the second one for a weekend when I don’t feel like cooking.  In the case of breakfast, I cook the veggies and meat and freeze that part.  Then to make the breakfast I thaw the package, add cheese, eggs and cream and can whip up a weeks worth of breakfast in about 35 minutes!
Keto Breakfast Muffins
 
Author: 
Nutrition Information
  • Serves: 20 Muffins
  • Serving size: 2 Muffins
  • Calories: 371
  • Fat: 28
  • Carbohydrates: 8
  • Fiber: 2
  • Protein: 22
Prep time: 
Cook time: 
Total time: 
Ingredients
  • 20.00 oz(s), Spinach - Raw
  • 16.00 oz(s), Ground Pork Sausage
  • 150.00 g, Peppers - Sweet, green, raw
  • 150.00 g, Onions - Raw
  • 8.00 oz, New York Sharp Cheddar
  • 10.00 large, Eggs - Whole, raw
  • 100.00 ml(s), Cream - Heavy whipping (whipped)
  • 1.00 tsp(s), Spices - Garlic powder
  • 1.00 tsp(s), Spices - Onion powder
  • 1.00 tsp(s), Spices - Pepper, black
  • 1.00 tsp(s), Spices - Salt, table
  • 13.00 Cherry Tomatoes
Instructions
  1. Preheat oven to 350 degrees
  2. Add 20 ounces of frozen spinach to a microwave safe bowl and microwave on the vegetable setting
  3. Brown 16 Oz of pork sausage, add to large bowl
  4. Slice and cook 1 pepper and 1 onion until translucent, add to large bowl
  5. Add cheese to large bowl and mix together
  6. In a separate bowl, whisk 10 eggs, 100ml of cream and spices
  7. Add eggs to the rest of the ingredients and mix together
  8. Split into 20 muffins
  9. (Optional) Add a cherry tomato to each muffin
  10. Bake for 30 minutes or until firm when pushed on with a finger
 

Lodge 12-inch Cast Iron Skillet
The only pan you really need. Once properly seasoned, this pan can cook anything you can imagine! Lasts forever and never wears out.
OXO Kitchen Scale
To really count calories on keto a good scale is essential. This one is the best. Period. It measures down to 0.1g, can handle up to 11 lbs and has a pull out display so you can put large items on it! Check out my MFP guide for more info on tracking calories.
Cuisinart 9-Cup Food Processor
I first got this food processor as a wedding gift and I wasn’t sure how I felt about it. Well, let me tell you, its been a godsend on keto! I shred cheese, slice brussels sprouts, and rice cauliflower like a boss!
Tovolo 7.5 Quart Mixing Bowl
Most of my large 5day recipes and casseroles are all mixed together before being baked. You really need a giant bowl to hold all the ingredients and this one fits the bill!

Silicon Baking Cups
These non-stick, no mess silicon baking cups are the perfect replacement to a traditional muffin tin. They don’t wear out like a non stick pan and make cleanup a cinch! Also, use as many or as few as you want!

GlassLock 17 Oz. Square Food Container
These are my new favorite food storage container! They are good for the refrigerator, microwave and freezer. Additionally, the gasket makes it so they never leak and the lids are super secure.

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The Perfect Bacon Bowl? https://cavemanketo.com/perfect-bacon-bowl/ https://cavemanketo.com/perfect-bacon-bowl/#comments Fri, 05 Dec 2014 12:10:43 +0000 https://cavemanketo.com/?p=5227 So when this first came out, I vowed to never buy one. A Bacon Bowl? Who would get such a thing? Sure, I’ve made Bacones, hundreds of Bacon Weaves, even a Bacon  Basket Weave, but never have I bought a commercial product just to cook bacon!  Well, this gem was on clearance at a local …

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So when this first came out, I vowed to never buy one. A Bacon Bowl? Who would get such a thing? Sure, I’ve made Bacones, hundreds of Bacon Weaves, even a Bacon  Basket Weave, but never have I bought a commercial product just to cook bacon!  Well, this gem was on clearance at a local store so I decided it was finally time to take the plunge.  That, and as the holidays approach, I was looking for more cool gadgets to add to the Caveman Keto’s Kitchen section of the website.
Bacon Bowl ApparatusWell, here it is, the bacon bowl. There are some cool features built in.  First, the groves along the sides allow air to get into the bacon bowl and the bacon grease to flow down. Then there is a spout to pour the bacon grease.  The box says this is to discard the grease, Ha!  I of course pour it directly into my grease keeper!!Bacon Bowl BaseIt didn’t come with any instructions, I guess they figure its obvious.  Of course, my first one completely fell apart so its not so obvious.  The first time I didn’t put enough overlap and the bottom had holes.  On this round I cut two pieces in half and used four slices as shown for the bottom.  I use pretty thick and long bacon so YMMV.Wrapped Bacon BowlFinally, wrap a piece of bacon around the outside toe form the sides of the bacon bowl.  I didn’t use a toothpick or anything to hold it but it might not hurt.Bacon Bowl in the OvenThe box says you can put this in the microwave. I would not be caught dead cooking bacon in a microwave so I used my tabletop convection oven.Finished Bacon BowlHere’s the bacon bowl out of the oven.  It browned up well and you can see the amazing bacon grease at the bottom.Shape of the Bacon BowlHere’s a shot of the side. It held together better than I thought it would.  I think the ruffles help.Inside of Bacon BowlAnd here’s a shot of the inside.  The first time I cooked one I did it at my usual baking temperature of 450 with convection.  This resulted in the bottom of the bowl being undercooked.  Instead I lowered the temp to 375 and cooked it for 18-20 minutes.  Keep in mind that I always use super thick bacon so if you use wimpy bacon it will cook faster.Bacon Bowl with EggsAs advertised, it worked quite well at holding some eggs!  Of course it fell apart as soon as I cut into it but at least its something bacon-y that you can buy for that special ketoer this holiday season!!
The Perfect Bacon Bowl?
 
Author: 
Prep time: 
Cook time: 
Total time: 
Ingredients
  • 3 slices Bacon
Instructions
  1. Preheat convection oven to 375
  2. Cut two slices in half and spread four pieces over the base for the bottom of the bowl, make sure to overlap pieces
  3. Tightly wrap the third slice around the base to form the side
  4. Bake for 18-20 minutes or until golden brown
Bacon Bowl
Ok, so I honestly never though I’d buy one these. I even made my own bacon bowls before they were cool. But, this was on sale and I made an impulse buy. Pretty convenient if you want a bacon-y bowl for your eggs 🙂
Black and Decker Convection Oven
My convection oven is my best friend. Whenever I am making a dinner for just one or two I always use this over my full sized oven. Meals like Lazy Keto Chicken were designed for this thing, the hot air cooks stuff super fast and uses less energy.
RSVP Stoneware Grease Keeper
Never throw away bacon fat. Ever! This thing is the coolest invention. It’s a little ceramic container that has a built-in filter that stores your bacon grease. You simply pour the grease into it when you’re done frying some bacon and its ready to spoon back into the pan next time you’re frying some veggies!

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Cheddar Carbquik Biscuits https://cavemanketo.com/cheddar-carbquik-biscuits/ https://cavemanketo.com/cheddar-carbquik-biscuits/#comments Sat, 22 Nov 2014 19:26:05 +0000 https://cavemanketo.com/?p=5130 Growing up our Thanksgiving table always had some Pillsbury Grands biscuits to soak up gravy and for impromptu turkey sandwiches. Traditional wheat based recipes are out for keto but that doesn’t mean we can’t make a good biscuit!  As you know, I’ve been experimenting with Carbquik recently with recipes like my Bacon Keto Pancakes. Today …

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Growing up our Thanksgiving table always had some Pillsbury Grands biscuits to soak up gravy and for impromptu turkey sandwiches. Traditional wheat based recipes are out for keto but that doesn’t mean we can’t make a good biscuit!  As you know, I’ve been experimenting with Carbquik recently with recipes like my Bacon Keto Pancakes. Today I decided to try another Carbquik recipe for Cheddar Biscuits! The results were shockingly good and I’m definitely going to make these for the big day next week!
CarbquikStart by measuring out the Carbquik into a large bowl.Carbquik with ButterThen add the cold, unsalted butter.Carbquik cut with ButterThe recipe calls for the butter to be cut into the Carbquik until it forms a coarse meal.  The easiest way to accomplish this is with two knives and you crisscross them and cut the butter until the chunks of butter get smaller and smaller and coarse groupings form.Biscuit mixture with CheeseNow add in the garlic powder, salt and cheddar cheese.  Mix it all together.Carbquik DoughAdd the liquid ingredients and mix it all together until a dough forms like above.  It wasn’t a particularly doughy dough, a little crumbly.Cheddar Carbquik Biscuits in Muffin Top PanNow form the dough into equal size balls and bake!  I put them in a muffin top pan because I didn’t know how much they would expand.  As it turns out they kept almost the same size as the original balls.  Also, the original recipe says this makes 10 biscuits but there is no way.  Its more like 6 small biscuits or 4 large ones.Cheddar Carbquik BiscuitsAs you can see, they turned out incredibly well! A nice golden brown outside and a warm and crumbly inside.Cheddar Carbquik Biscuit with Bacon and EggsThe first day I served them as a side with some bacon and eggs.Cheddar Carbquik Biscuit Breakfast SandwichThe second day I made breakfast sliders with some sausage, eggs and cheese! These will definitely make the table this year at Thanksgiving!
Cheddar Carbquik Biscuits
 
Author: 
Nutrition Information
  • Serves: 6
  • Serving size: 1 Biscuit
  • Calories: 266
  • Fat: 23g
  • Carbohydrates: 16g
  • Fiber: 14g
  • Protein: 11g
Prep time: 
Cook time: 
Total time: 
Ingredients
  • 2 Cups Carbquik
  • 2 Oz. Unsalted Butter, Cold
  • 4 Oz. Cheddar Cheese, Shredded
  • ½ Tsp. Garlic Powder
  • ½ Tsp. Salt
  • ¼ Cup Heavy Cream
  • ¼ Cup Water
Instructions
  1. Preheat oven to 450 degrees
  2. Add Carbquik to a large bowl
  3. Add cold butter and use two knives to cut int the butter until coarse dough balls have formed
  4. Add in the cheese, garlic powder and salt; mix together
  5. Add in the liquid ingredients and mix until dough forms
  6. Break into 6 equal sized balls and place on a greased sheet
  7. Bake for 8-10 minutes or until golden brown
 

Carbquik Baking Mix
Not sure I 100% believe this product, but it claims to be independently tested for accurate low carb numbers. It performs almost exactly like Bisquick and is the only low carb baking mix I’ve ever come across. Give it a try and let me know what you think!
Chicago Metallic Muffin Top Pan
Ahh, the muffin top pan. It took me weeks to find this beloved device but after I had it in my grasps, the most amazing thing happened, I created the Holy Grail Almond Buns! This is far and away the most popular recipe on the website. The curved yet right angled slop and flat bottom of this pan create the perfect keto bun.
Tovolo 7.5 Quart Mixing Bowl
Most of my large 5day recipes and casseroles are all mixed together before being baked. You really need a giant bowl to hold all the ingredients and this one fits the bill!

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Radish Scramble https://cavemanketo.com/radish-scramble/ https://cavemanketo.com/radish-scramble/#comments Mon, 22 Sep 2014 15:50:51 +0000 https://cavemanketo.com/?p=4868 If you haven’t already discovered radishes, go out and get some now! I hadn’t really given them any thought but then I found out how low carb they are and they cook up almost exactly like potatoes!  I had some left over flank steak from my pinwheels so I decided to whip up a scramble! …

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If you haven’t already discovered radishes, go out and get some now! I hadn’t really given them any thought but then I found out how low carb they are and they cook up almost exactly like potatoes!  I had some left over flank steak from my pinwheels so I decided to whip up a scramble!
Whole RadishesHere are the radishes. Wash them and cut off the stringy thing on the top and the bottom part.Quartered RadishesThen quarter them as shown.Cubed PancettaFor this recipe, I had some cubed pancetta laying around so I decided to use that as well.  This stuff is basically cubed Italian bacon.  Kind of nice to just throw in a dish and add some flavor.Radishes with Cubed PancettaStart by heating some oil in a cast iron skillet and frying the radishes and Pancetta.  The Pancetta cooked really fast, in the future I’d cook the radishes for a bit and then add in the Pancetta.Roasted Radishes with Cubed PancettaHere’s the consistency you’re looking for!Flank SteakI just seasoned the front and back of the flank steak with salt and pepper and cooked them briefly on both sides for 1.5 minutes each.  Keep in mind that its going to cook more in the oven so it can be a little on the rare side.Sliced Flank SteakThen slice the flank steak against the grain as shown.Radish Scramble Ready  for the OvenNow throw all of the ingredients back into the skillet.  Put the radishes and Pancetta on the bottom, then the steak and cheese.  I find it works best if I make a little pocket for where the egg is going to go so that some of it touches the bottom of the pan. You want to cook it a little bit on the stovetop to get it started, maybe 1-2 minutes or until it looks like the bottom of the eggs are cooking.  Then transfer to the oven for the final cooking.Baked and Broiled Radish ScrambleHere’s the scramble after baking for 8 minutes and broiling for 4 to finish it off!Radish ScrambleYum!Finished Radish ScrambleHere’s a final, plated shot!
Radish Scramble
 
Author: 
Nutrition Information
  • Serves: 2
  • Serving size: ½
  • Calories: 777
  • Fat: 55g
  • Carbohydrates: 5g
  • Sodium: 862mg
  • Fiber: 1g
  • Protein: 64g
  • Cholesterol: 566mg
Prep time: 
Cook time: 
Total time: 
Ingredients
  • 8 Oz Flank Steak
  • 6 Oz. Radishes
  • 2 Oz Cubetti Pancetta
  • 4 Oz Cheddar Cheese
  • 4 Eggs
  • Salt and Pepper to taste
Instructions
  1. Preheat oven to 450 degrees
  2. Start by pan frying the flank steak for 3 minutes, flipping after 1.5 minutes and then set aside
  3. Wash the radishes, then cut the ends and quarter
  4. Pan fry the radishes and pancetta in a cast iron skillet or other pan capable of going in the oven at 450, cook them for about 6 minutes or until the radishes turn golden brown
  5. Slice the flank steak and add into the pan
  6. Add the cheese and break the eggs into the mixture, season to taste and cook for a minute to set the bottom of the pan
  7. Transfer to the oven and cook for 8 minutes, broiling for an additional 4 minutes or until the eggs are set to the desired level
Lodge 12-inch Cast Iron Skillet
The only pan you really need. Once properly seasoned, this pan can cook anything you can imagine! Lasts forever and never wears out.
Victorinox Fibrox 8″ Chef’s Knife
You really only need one good knife. This one is it. America’s Test Kitchen rated it the number one budget knife!

Non-slip Cutting Board
Let’s face it, keto involves a lot of prep. You’ve got to slice all those vegetables, cut up all that meat and not just any old board will do. Make sure to grab yourself a nice non-slip one for the kitchen!

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Bacon Keto Pancakes https://cavemanketo.com/bacon-keto-pancakes/ https://cavemanketo.com/bacon-keto-pancakes/#comments Fri, 05 Sep 2014 10:42:51 +0000 https://cavemanketo.com/?p=4757 The other week, someone posed the question on reddit’s /r/ketorecipes entitled, “Carbquik. Good or bad?” To be honest, I’ve been asking myself that question for a long time. I’ve always wanted to try Carbquik but I’ve never really taken the time to research it or obtain Carbquik. In case you’re not familiar, its a baking …

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The other week, someone posed the question on reddit’s /r/ketorecipes entitled, “Carbquik. Good or bad?” To be honest, I’ve been asking myself that question for a long time. I’ve always wanted to try Carbquik but I’ve never really taken the time to research it or obtain Carbquik. In case you’re not familiar, its a baking mix that claims to be similar to Bisquick. I’ve never seen it in stores so you basically have to buy it from Amazon or the manufacturer’s website. Once I got the shipment in, I knew my first recipe would have to be pancakes, with bacon of course! So I started with the recipe on the box and tweeked it until I had something I liked.Bacon Keto Pancake IngredientsHere are the ingredients we’re going to use. Most of them are pretty stock but you might have trouble finding Sugar Free Maple Syrup as well.  Its purely optional and it does contain artificial sweeteners so it could be left off.Melting ButterStart by melting the butter.  I always use unsalted butter because I figure I can add my own salt if I need it.  I also make sure to use a microwave splatter shield as butter has a tendency to explode when microwaving. My microwave doesn’t fit in the dishwasher but these shields do 😉Dry Ingredients for Bacon Keto PancakesStart by mixing the dry ingredients together.  In this case its just the Carbquik and baking soda.  The manufacturer recommends not mixing too much, not sure why but I assume it has to do with the distribution of leavening agents.All Bacon Keto Pancake IngredientsNow add the liquid ingredients.
Bacon Keto Pancake BatterWhisk the ingredients together until blended.Cooking BaconWhile I was mixing the ingredients together, my bacon was cooking in the convection oven.  This weeks bacon was from my CSA so it was a really smokey, thick cut .. Mmmm!Pan Ready TestNext, heat a non-stick pan over medium-high heat.  Personally, for pancakes I like to use a square griddle pan. I always have trouble flipping stuff like pancakes and the low sides make it much easier than a typical round skillet.  Additionally, anything low carb tends to be looser and even harder to flip!  You’ll know the pan is hot enough when a few drops of water bounce around on it.  This is a bit of an exaggeration but you get the point.Greased Square GriddleSpray that bad boy with some Pam.Bacon Keto Pancake on GriddleNow plop down some of the batter and throw some bacon on it!  Try to make the pancakes small so they’re easier to flip. When the sides and the middle start to bubble, and you can see a bit of brown on the bottom, flip them over.  You can kind of push the pancakes and try the spatula to see if they’re ready.Flipped Bacon Keto PancakeOnce they’re flipped over, cook for a minute or more and you’re good to go!  Bacon Keto PancakesHere’s a finished stack of Bacon Keto Pancakes!Inside of Bacon Keto PancakesAnd here’s a  bonus money shot of the inside of the pancakes with they’re baconey goodness!! I’d say for this application, Carbquik was a winner. What should I make next with it?  Have you tried Carbquik?  Sound off in the comments or on social media!
Bacon Keto Pancakes
 
Author: 
Nutrition Information
  • Serves: 8 Pancakes
  • Serving size: 2 Pancakes
  • Calories: 443
  • Fat: 46g
  • Carbohydrates: 5g
  • Sodium: 791mg
  • Fiber: 4g
  • Protein: 12g
  • Cholesterol: 186mg
Prep time: 
Cook time: 
Total time: 
Ingredients
  • 1 Cup Carbquik
  • 1 Egg
  • ½ Cup Heavy Cream
  • ¼ Cup Water
  • ½ Cup Unsalted Butter, Melted
  • 1 Tbsp Sugar Free Vanilla Syrup
  • ½ Tsp Baking Soda
  • 8 Slices Bacon
Instructions
  1. Cook bacon either in the oven or on the stove
  2. Melt butter in the microwave
  3. Mix together the Carbquik and the baking soda
  4. Add the liquid ingredients and mix
  5. Heat pan over medium-high heat and then spray with Pam
  6. Spoon a glob of batter onto the pan, try not to make them too big or else they won't flip, add bacon
  7. When bubbles start forming near the center, or the edges start to brown, flip
  8. Cook for an additional minute or so
 

Carbquik Baking Mix
Not sure I 100% believe this product, but it claims to be independently tested for accurate low carb numbers. It performs almost exactly like Bisquick and is the only low carb baking mix I’ve ever come across. Give it a try and let me know what you think!
Black and Decker Convection Oven
My convection oven is my best friend. Whenever I am making a dinner for just one or two I always use this over my full sized oven. Meals like Lazy Keto Chicken were designed for this thing, the hot air cooks stuff super fast and uses less energy.
Calphalon Square Griddle
This low sided non stick pan is perfect for cooking any dish that needs to be flipped. I almost always use cast iron but sometimes you actually need a nonstick pan for things like pancakes or omelettes and this pan fits the bill perfectly.
Microwave Splatter Cover
The Microwave Splatter Cover is an interesting one. I don’t think much of the population even knows they exist. If you’re parents had one in the 80’s then you’ve seen it but chances are its a foreign invention. All it does is contain the splatter from your creations. If you follow the 5day montra of keto cooking, you’ll be microwaving 10 things a week at minimum! This saves a lot of cleanup time (and you’re coworkers will thank you)!
Vermont Sugar-free Maple Syrup
Low carb sugar free maple syrup, perfect for use on low carb pancakes or anywhere you’d use a traditional maple syrup.
Torani Sugar Free Syrup
Sugar Free Syrups are great if you want to create a special keto cocktail or spice up your coffee. Since these things are so specific, they are rarely found in stores and have to be bought online.

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Fry-day: Deep Fried Eggs https://cavemanketo.com/fry-day-deep-fried-eggs/ https://cavemanketo.com/fry-day-deep-fried-eggs/#comments Fri, 25 Apr 2014 20:51:06 +0000 https://cavemanketo.com/?p=3813 When most people talk about frying eggs, they pan fry them. That begs the question, can you deep fry eggs? So for this weeks fry-day special I broke out my deep fryer, heated up some lard, and got to frying! While the lard is heating up, start by breaking some eggs into small prep bowls. …

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When most people talk about frying eggs, they pan fry them. That begs the question, can you deep fry eggs? So for this weeks fry-day special I broke out my deep fryer, heated up some lard, and got to frying!
Eggs in Prep CupsWhile the lard is heating up, start by breaking some eggs into small prep bowls. This process has to be fast so you won’t have time to break open the eggs.Deep Frying EggsOnce the fryer is up to temperature, about 375 degrees, the fun part starts.  Quickly slip the egg into the oil.  Then, using two metal spatulas, “contain” the egg. It will want to split apart but if you coerce it into a ball it will fry whole.BaconOf course you can’t have breakfast without bacon…Deep Fried EggsHere’s the finished shot of the deep fried egg! I was surprised how well it stayed together!Deep Fried Eggs with BaconFor breakfast I had two of the fried eggs and some slices of bacon.Inside of Deep Fried EggOf course I had to include the money shot 🙂
Fry-day: Deep Fried Eggs
 
Author: 
Nutrition Information
  • Serves: 1
  • Serving size: 1
  • Calories: 321
  • Fat: 24
  • Saturated fat: 8
  • Unsaturated fat: 6
  • Trans fat: 0
  • Carbohydrates: 1
  • Sodium: 732
  • Fiber: 0
  • Protein: 27
  • Cholesterol: 536
Prep time: 
Cook time: 
Total time: 
Ingredients
  • 2 Eggs
  • 3 Slices Bacon
Instructions
  1. Heat some oil in a deep fryer to 375 degrees
  2. Cook some bacon
  3. Crack two eggs into a prep bowl
  4. Quickly slip the egg into the center of the fryer, don't drop them in, try to slip them in near the surface, but be careful since the oil is hot
  5. Using two spatulas, corral the egg into a ball, it may naturally stay in one piece or it may decide to go all over the place
  6. Fry until it stop bubbling, 3-4 minutes
  7. Let drain on some paper towels and you've got a deep fried breakfast!
 

DeLonghi Deep Fryer
If you follow the blog, you know that I’ve gotten a little obsessed lately with my Deep Fryer to the point where I post a weekly Fry-day article. I had one of these in college and it always made me feel guilty using it. I feel so liberated that there are all sorts of keto friendly fried foods like nuggets, wings and brussels sprouts!
Cone Filters, 50 Pack
To keep your frying oil clean, you really need to filter it on a regular basis. Fryers will come with one or two filters in the kit but they run out fast. This 50 pack will keep you going for well over a year
Stainless Steel Prep Bowls
These little guys are perfect for pre-portioning ingredients. I use them for holding spices or in a dish where I incrementally add ingredients as I go. You can pre-chop some onions or peppers and store them for later. I even use them to store parts of a lunch I don’t want microwave like in my taco recipe!

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Western Scrambled Eggs https://cavemanketo.com/western-scrambled-eggs/ https://cavemanketo.com/western-scrambled-eggs/#comments Wed, 05 Mar 2014 01:17:54 +0000 https://cavemanketo.com/?p=3949 Even the best of us get tired of eating breakfast casserole day in, day out. A few weeks ago I started experimenting with alternative bulk breakfasts.  Last time I came up with an open faced western omelet.  Today, we’re going to make bulk scrambled eggs! Start by dicing a ham steak. Tip: If these come …

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Even the best of us get tired of eating breakfast casserole day in, day out. A few weeks ago I started experimenting with alternative bulk breakfasts.  Last time I came up with an open faced western omelet.  Today, we’re going to make bulk scrambled eggs!
Diced Ham SteakStart by dicing a ham steak. Tip: If these come in packs of 2 or 3, I dice them all up and freeze the spare ham steaks.  That way when I need them again in another recipe I don’t have to chop them up!Diced Green OnionsAnd also chop some green onions.Egg MixtureNow form the egg mixture by combining the eggs, cream and spices.Scrap TrapI’ve mentioned it before, but to speed up my prep process, I’ve started using a crumb catcher. This thing just sits on top of a drawer under my counter and you can throw trash in it while cooking.  Unfortunately I don’t have a garbage disposal so I was constantly shuffling back and forth between my prep area and the trash.Mixed EggsMake sure to whisk the eggs really well!Greased PanThen grease a cookie sheet.Egg Mixture in PanNow pour the egg mixture into the pan.  The idea here is to bulk cook the eggs.  Sure, you could make 5 batches in a pan but its a hassle.Cooked EggsCook it for 8 minutes at 450 degrees and it should be mostly cooked.Ingredients on EggsThen add any fixings you want.  I went for a western theme with the ham, tomatoes and green onions.  In truth you could use anything.Cheese on Omlette

Then throw a layer of cheese on the concoction.
Melted cheeseAfter another 2 minutes, the cheese will be melted.

Scramble

Then mix the whole mess up into scrambled eggs! Ok, so now is as good as a time as ever to admit, I wasn’t intending to make scrambled eggs … No, in fact I wanted to make some awesome, super omelet that I would roll up and slice to eat throughout the week.  Instead, the whole thing collapsed as soon as I started to roll it #ketofail.  I got so angry that I just scrambled the whole mixture with my hands.  Ironically, it worked out really well!Western ScrambleHere’s the Western Scrambled Eggs in my Glasslock container!

Western Scrambled Eggs
 
Author: 
Nutrition Information
  • Serves: 10
  • Serving size: 1/10th
  • Calories: 227
  • Fat: 16
  • Carbohydrates: 3
  • Fiber: 1
  • Protein: 14
Prep time: 
Cook time: 
Total time: 
Ingredients
  • 10 Eggs
  • 120 mL Heavy Cream
  • 100 mL Water
  • Salt, Pepper, Onion Powder, Garlic Powder to taste
  • 225g Diced Ham
  • 113g Green Onions
  • 234g Diced Tomatoes, drained
  • 8 Oz Cheddar Cheese
Instructions
  1. Preheat the oven to 450 degrees
  2. Whisk Eggs, Cream, Water, and Spices together
  3. Spray a large cookie sheet and add eggs
  4. Cook for 8 minutes
  5. Add toppings
  6. Cook for 2 more minutes or until the cheese has melted
  7. Let cool for 5 minutes or until pan is touchable
  8. Scramble the mixture and divide into breakfast portions
Victorinox Fibrox 8″ Chef’s Knife
You really only need one good knife. This one is it. America’s Test Kitchen rated it the number one budget knife!

Scrap Trap
This handy little invention attaches to a drawer in your kitchen and allows you to scrap the crumbs and extras off of your cutting board. Its a huge time saver to have a little trash bin right by your side while cooking. Dishwasher safe!

GlassLock 17 Oz. Square Food Container
These are my new favorite food storage container! They are good for the refrigerator, microwave and freezer. Additionally, the gasket makes it so they never leak and the lids are super secure.

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Mini Western Omelettes https://cavemanketo.com/mini-western-omelettes/ https://cavemanketo.com/mini-western-omelettes/#comments Tue, 28 Jan 2014 13:49:05 +0000 https://cavemanketo.com/?p=3683 I’ve got a confession to make, I’m getting pretty tired of eating so many breakfast casseroles. I’ve been looking for something new that I could make for the week and I started to think about how to quickly make an omelette that would be both fast and last for the week.  What I came up …

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I’ve got a confession to make, I’m getting pretty tired of eating so many breakfast casseroles. I’ve been looking for something new that I could make for the week and I started to think about how to quickly make an omelette that would be both fast and last for the week.  What I came up with was a flat, baked omelette that could be made quickly using a muffin top pan!
Ham SteakThe base of a western omelette is ham.  So this recipe starts with a regular ham steak!Sliced Ham SteakStart by cutting the ham steak into thin strips.Diced Ham SteakThen dice the strips to make 1/4″ to 1/2″ pieces.Green OnionsNext comes the green onions.  Make sure to wash them and remove any dead looking or slimy leaves.Chop Ends off of Green OnionsThen cut the bottom off.  Basically an inch or so past where it turns from white to green.Diced Green OnionsThen slice the onions up!Ingredients Prepped for OmlettesAt this point I assembled a kit for the omelettes.  I have the diced ham, the green onions and some diced tomatoes from a can all in some prep bowls.Egg MixtureFor the eggs, I added some garlic powder, onion powder, salt and pepper.Beaten Egg MixtureThen whisked it together!Greased Muffin Top PanNow, grease the muffin top pan.Eggs in Muffin Top PanAnd pour in the eggs!Half Cooked EggCook the eggs for 4-5 minutes at 350 or until the eggs just start to set on the edges as shown above.Add Ingredients to EggThen place the fixings onto the eggs.Cooked EggsBake the eggs for 8 more minutes or until the eggs have pretty much set.Cooked Eggs with CheeseThen add a triangle of cheese and bake for 1 more minute.Closeup of Mini Western OmeletteMmmm!Mini Western Omelettes Ready for the Week

Here’s two Mini Western Omelettes ready for my weekly breakfast in my new GlassLock container!

Mini Western Omelettes
 
Author: 
Nutrition Information
  • Serves: 9
  • Serving size: 2 Mini Omelettes
  • Calories: 257
  • Fat: 18
  • Carbohydrates: 4
  • Fiber: 1
  • Protein: 17
Prep time: 
Cook time: 
Total time: 
Ingredients
  • 1 Ham Steak (310 grams)
  • 2 Bunches of Green Onions (12 Green onions)
  • 1 14.5 Oz Can Diced Tomatoes
  • 12 Eggs
  • 120 mL of Heavy Cream
  • Salt, Pepper, Onion Powder, Garlic Powder to taste
  • 9 Slices Cheddar Cheese
Instructions
  1. Dice the ham steak into ¼" pieces
  2. Slice the green onions into small pieces
  3. Drain the tomatoes
  4. Mix the heavy cream, eggs and spices
  5. Grease the muffin pan and fill each cavity with the egg mixture (note the amounts in this recipe are to make three total pans worth of omelettes)
  6. Cook for 4-5 minutes at 350 degrees
  7. Remove from the oven and add the vegetables
  8. Cook for 8 more minutes or until the eggs are mostly set
  9. Add cheese and cook for 1 more minute
Notes
This recipe makes 18 mini omelettes and assumes you eat two per serving. The pictures show the making of one set of 6 omelettes.
 

Chicago Metallic Muffin Top Pan
Ahh, the muffin top pan. It took me weeks to find this beloved device but after I had it in my grasps, the most amazing thing happened, I created the Holy Grail Almond Buns! This is far and away the most popular recipe on the website. The curved yet right angled slop and flat bottom of this pan create the perfect keto bun.
Stainless Steel Prep Bowls
These little guys are perfect for pre-portioning ingredients. I use them for holding spices or in a dish where I incrementally add ingredients as I go. You can pre-chop some onions or peppers and store them for later. I even use them to store parts of a lunch I don’t want microwave like in my taco recipe!

GlassLock 17 Oz. Square Food Container
These are my new favorite food storage container! They are good for the refrigerator, microwave and freezer. Additionally, the gasket makes it so they never leak and the lids are super secure.

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