DINNER – 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 Cheese Tacos stuffed with Pork Carnitas https://cavemanketo.com/cheese-tacos/ https://cavemanketo.com/cheese-tacos/#respond Tue, 27 Feb 2018 11:11:40 +0000 https://cavemanketo.com/?p=5826 Cheese Tacos are one of those magical low carb creations that forgoes the need for bread entirely! As many of you might have noticed, I haven’t posted in over two years!  Life has been very busy.  My wife and I had a kid who’s now 2 (mmm, seems to be a correlation with the posting …

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Cheese Tacos are one of those magical low carb creations that forgoes the need for bread entirely! As many of you might have noticed, I haven’t posted in over two years!  Life has been very busy.  My wife and I had a kid who’s now 2 (mmm, seems to be a correlation with the posting …) and we moved into a new house. I haven’t stopped doing keto but I’ve mostly been just posting on Instagram. This recipe is one I posted recently that people were really interested in so I figured I’d jump back on the posting bandwagon. I’m filling this with Crockpot Pork Carnitas but you could use any meat.  You will need a well seasoned Cast Iron Skillet in order to melt the cheese and assure it doesn’t stick to the pan.Pork CarnitasStart by heating the Pork Carnitas in a hot cast iron pan.  We want to reduce the amount of liquid and crisp the pork.Salsa with Pork CarnitasThis step is optional but I added some chunky salsa to the pan to mix in with my meat.Starting Cheese ShellStart the cheese taco part by pushing the meat to the side and making a pile of cheese in the center.Cheese ShellYou want to wait until the cheese has melted and starts to bubble.Pork Carnitas on Cheese ShellNext, use a spatula to place the meat onto the cheese.  Make sure to pat it down into the cheese.Cheese Crusted Pork Carnitas TacoPut any additional fillings you want into the taco.  I used some guacamole and sour cream.Cheese Crusted Pork Carnitas Taco on Cast IronThis next part takes a little bit of practice, you might break a few at first if you’re not used to sensing when the cheese is done. Take a fish spatula and flip the edge of the cheese taco over.Cheese Crusted Pork Carnitas TacoBehold the finished Cheese Taco stuffed with Pork Carnitas! This one is a little more done than I’d like cause I stopped to take pictures 🙂
Cheese Tacos stuffed with Pork Carnitas
 
Author: 
Nutrition Information
  • Serves: 1
  • Calories: 600
  • Carbohydrates: 4g
  • Fiber: 1g
  • Protein: 41g
Prep time: 
Cook time: 
Total time: 
Ingredients
  • 5.50 oz Pork Carnitas
  • 1 fluid ounce, Guacamole
  • 2 fluid ounce, Mexican Shredded Cheese
  • 1 fl oz(s), Sour cream
  • 2 fluid ounce, mild salsa
Instructions
  1. Measure out around 5 Oz. of Pork Carnitas
  2. Heat a cast iron skillet until smoking
  3. Cook Pork Carnitas until liquid is gone and starting to brown
  4. Add in salsa and mix with the Pork Carnitas
  5. Move meat to the side and place cheese in Cast Iron in a large pile
  6. When the cheese is bubbling, use a spatula to place the meat onto the pile of cheese
  7. Add fillings, in this case I used sour cream and guacamole
  8. When the cheese is hard, fold over, then carefully transfer to a plate
Notes
You can use any meat or filling. Also largest carb addition is salsa so leave it out for a lower total carb count.
 

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 Fish Spatula
This is hands down, my favorite spatula. I don’t even let it go in the dishwasher for fear I’ll need to use it during the hour wash cycle. Its that amazing. The longevity and flexibility allows you to get under bacon weaves or complex egg structures with ease.
Cuisinart PSC-650 6-1/2-Quart Crockpot
Useful for set it and a forget it meals where you place all the items into the crockpot and let it rip! Most crockpots use a ceramic, dishwasher safe bowl that’s heated from the outside to a low temperature which allows the ingredients to simmer for hours.

 

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Broccoli Soup | Vitamix Recipes https://cavemanketo.com/broccoli-soup/ https://cavemanketo.com/broccoli-soup/#comments Wed, 20 Jan 2016 12:27:39 +0000 https://cavemanketo.com/?p=5742 Today I’m going to make a delicious, creamy Broccoli soup, all cooked in the Vitamix! Cooking food in the Vitamix still amazes me.  How can a blender actually cook food? It turns out that the friction from extended blending heats the liquids to near boiling temperatures and can cook the food. A few weeks ago …

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Today I’m going to make a delicious, creamy Broccoli soup, all cooked in the Vitamix! Cooking food in the Vitamix still amazes me.  How can a blender actually cook food? It turns out that the friction from extended blending heats the liquids to near boiling temperatures and can cook the food. A few weeks ago I tested this out and cooked scrambled eggs. We’re going to use the same principle to make a quick soup. If you’re just reading about blending, check out the rest of the recipes in this series under the Vitamix Recipes tag.

Ingredients for Broccoli Soup

Here’s a shot of all the ingredients. I’m using almond milk as part of the mix to reduce the calories but if you want, you could just use more heavy cream.

Cutting up the Broccoli

I used a fresh head of broccoli but you could also use frozen.  I cut the florets off of the stem and just used the florets.  I tried using the entire head including the stem but the soup had a woody taste to it.  My wife didn’t mind the taste but I like it better with just the florets.

Liquids First

As with all Vitamix Recipes, you want to properly stack the ingredients.  You want to make sure there is no air gap near the blades so you always start with the liquids.

Squishy Stuff Next

After the liquids come the soft ingredients, in this case cheese.

Then the Solids

Finally, add in the solid ingredients like the broccoli and onions.

Broccoli Soup in the Vitamix before Blending

Here’s a view of the stack up with the liquids on the bottom and the solids on top.

Broccoli Soup in the Vitamix

As you can see, we’re using one of the pre-programmed modes of the Vitamix. This is the soup mode that starts out slow to blend the ingredients into a liquid and then goes to high for 5 minutes to heat the soup up.  If you don’t have this mode, just use the variable speed and do 1-3 for 30 seconds until blended and then 10 for 5 minutes.

The Vitamix Really Does Heat Soup

The end of this recipe is really cool, after blending for 5+ minutes you remove the lid and a whiff of steam comes out!  I checked the mixture with my Thermapen at the end and you can see its at 191 degrees! The Vitamix really does cook food!!

Broccoli in the Bowl

For some added flair and texture, I put some more broccoli florets at the bottom of the soup.

Broccoli Soup

I served the soup in little ramekins and topped it with some salt, pepper, cheddar cheese and a broccoli floret!

Broccoli Soup
 
Author: 
Nutrition Information
  • Serves: 4
  • Serving size: 130g
  • Calories: 272
  • Fat: 23g
  • Carbohydrates: 7g
  • Fiber: 1g
  • Protein: 10g
Prep time: 
Cook time: 
Total time: 
Ingredients
  • ¼ cup heavy cream
  • ¼ cup cream cheese
  • ¼ cup sour cream
  • ¼ cup almond milk
  • 4 ounces cheddar cheese (115g)
  • 1 Head Broccoli (202g) (7 oz Broccoli), steamed
  • ½ onion (70g)
  • ½ Chicken Bouillon Cube
Instructions
  1. If starting with a head of broccoli, cut off just the florets
  2. Steam the florets in the microwave (3 minutes with a little water in a bowl) or on the stove
  3. Add in the liquid ingredients into the blender
  4. Add in the cheese, broccoli and onion
  5. Break up the bouillon cube and sprinkle it over the top
  6. Mix on the soup setting
  7. Serve!
Notes
The stalks of the Broccoli have a woody taste, so I don't include them in the soup. I tried it both ways and liked it better without the stalks but you can make it either way.
 

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!
Thermapen
This probably shouldn’t be the first thing you buy for your keto kitchen, but eventually, you’ll end up buying this thermapen. It seams ridiculous to blow $80+ on a temperature probe but once you go through 5 other cheap ones, or burn your hand waiting for the temperature to stabilize, you’ll wish you just picked one of these up. Its way faster and more accurate at reading temperature and I now almost exclusively cook meat to a done temperature rather than a specific time.

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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Spaghetti (Squash) with Meat Sauce | Video https://cavemanketo.com/spaghetti-squash-with-meat-sauce-video/ https://cavemanketo.com/spaghetti-squash-with-meat-sauce-video/#comments Fri, 11 Dec 2015 12:49:56 +0000 https://cavemanketo.com/?p=5686 Today I’m going to show you how to combine Spaghetti Squash with a meat sauce for a hearty, faux pasta meal! For more info check out the original post: Spaghetti (Squash) with Meat Sauce! Related Kitchen Essentials Lodge 12-inch Cast Iron Skillet The only pan you really need. Once properly seasoned, this pan can cook …

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Today I’m going to show you how to combine Spaghetti Squash with a meat sauce for a hearty, faux pasta meal!

For more info check out the original post: Spaghetti (Squash) with Meat Sauce!

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 Fish Spatula
This is hands down, my favorite spatula. I don’t even let it go in the dishwasher for fear I’ll need to use it during the hour wash cycle. Its that amazing. The longevity and flexibility allows you to get under bacon weaves or complex egg structures with ease.
Ove Glove
Made from advanced space materials, this hot mat gives you the flexibility to handle any situation with ease. Don’t get burned, get ove gloved!

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Beer Can Chicken https://cavemanketo.com/beer-can-chicken/ https://cavemanketo.com/beer-can-chicken/#comments Sat, 18 Jul 2015 11:52:07 +0000 https://cavemanketo.com/?p=5589 In case you couldn’t tell, I’m now obsessed with my grill! Last time I made Beer Can Burgers so I figured the next logical step was to make Beer Can Chicken! If you’ve never heard of it before, the idea is to cook the chicken slowly over indirect heat on top of an aluminum can …

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In case you couldn’t tell, I’m now obsessed with my grill! Last time I made Beer Can Burgers so I figured the next logical step was to make Beer Can Chicken! If you’ve never heard of it before, the idea is to cook the chicken slowly over indirect heat on top of an aluminum can of beer. The beer steams the chicken from the inside as it cooks! Note that you can use any beer, this particular one someone left at my house so this seemed to be a good way to get rid of it.  It would also work with a lower carb beer like Michelob ultra or Miller 64.
Preparing Beer Can ChickenThis recipe starts with a whole, thawed chicken.  Remove any gizzards and plastic that it may come with.  Make sure to check the front and the back.  Then use kitchen shears to cut away any excess parts left over from the processing of the chicken. You should now have a nice opening the size of a beer can as shown on the right.Chicken on Beer CanNow for the fun part! Make sure the chicken is dry and then rub down with some oil.  I used some bacon fat out of my reserve. Then I rubbed it down inside and out with a generic Rotisserie chicken seasoning. Pour out half, or a little more than half, of the beer and then set the chicken on it!Beer Can Chicken on the GrillNow, preheat the grill to medium high heat and setup for indirect cooking. I used the outer two burners to heat the grill and left the middle one off. Then you just set the chickens on the grill!Finished Beer Can Chicken on the GrillAfter about an hour you’ve got a perfectly cooked, crispy chicken that’s been steamed from the inside! Make sure to check the temperature and verify its reached at least 165 degrees in the breast and 180 in the thigh.Beer Can ChickenFor the first meal my wife and I split a breast and I grabbed a leg and a wing along with a side of creamy cheesy spinach!
Beer Can Chicken
 
Author: 
Nutrition Information
  • Serves: 4
  • Serving size: 4
Prep time: 
Cook time: 
Total time: 
Ingredients
  • 1 Whole Chicken
  • 1 can Beer (Aluminum)
  • 1 Tbsp Bacon Fat
  • Rotisserie Seasoning
Instructions
  1. Preheat the grill to medium high heat, setup for indirect grilling (no heat under the bird)
  2. Make sure the chicken is completely thawed if frozen
  3. Remove and discard gizzards
  4. Cut away any loose skin or chicken parts from the breast cavity opening
  5. Dry inside and out
  6. Apply the bacon fat or oil to the exterior of the bird
  7. Rub in Rotisserie seasoning on inside and out
  8. Remove a little more than half of the beer from the can and set the bird on the can
  9. Grill for around 1 hour or until the breast meat reads 165 and the thighs read 180
  10. Allow to sit for 5-10 minutes before slicing
 

Weber Spirit E320 Grill
Sure, you can cook just about anything in a cast iron pan, but sometimes you just want those seared grill marks on your meat. A grill is the perfect addition to any keto kitchen.
Thermapen
This probably shouldn’t be the first thing you buy for your keto kitchen, but eventually, you’ll end up buying this thermapen. It seams ridiculous to blow $80+ on a temperature probe but once you go through 5 other cheap ones, or burn your hand waiting for the temperature to stabilize, you’ll wish you just picked one of these up. Its way faster and more accurate at reading temperature and I now almost exclusively cook meat to a done temperature rather than a specific time.
Grill Tool Set
This 4-piece stainless steel barbecue tool set includes everything you need for your cookout. The set includes a set of locking tongs, a long handle slotted spatula, a great dual-sided, dual-head cleaning brush, and barbecue fork!

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Beer Can Burgers https://cavemanketo.com/beer-can-burgers/ https://cavemanketo.com/beer-can-burgers/#comments Sun, 31 May 2015 17:46:36 +0000 https://cavemanketo.com/?p=5518 The snow has finally melted, the weather has warmed up and that can only mean one thing, it’s the start of grilling season (in Boston)! My in-laws got us a kick butt Weber Grill for Christmas that we have just been able to assembly and start using. I apologize in advance for all of the …

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The snow has finally melted, the weather has warmed up and that can only mean one thing, it’s the start of grilling season (in Boston)! My in-laws got us a kick butt Weber Grill for Christmas that we have just been able to assembly and start using. I apologize in advance for all of the amazing keto grilling concoctions I’m planning to post over the coming months. I wanted start out with something truly epic, worthy of the stunt cooking genre. Enter the Beer Can Burger! Note that there is no beer in the actual food, you can use any can like a diet coke but the original recipe all over the internet uses a beer can.

Hickory Wood ChipsFor this recipe, we want to cook the burger over indirect heat and with some smoke. Depending on your style of grill it may have a place to put Smoker Wood Chips, if not, you can make your own little smoker packet.  Place the wood chips in the center of some foil. Wood Chip PacketThen fold the sides over.  Make several slits on the top of the foil to let the smoke out. Alternatively, if you think you’re going to use your grill to smoke a lot, you can pick up a Stainless Steel Smoker Box that holds the wood chips.Wood Chips on the grill over direct heatAs I mentioned before, you want to setup your grill for indirect heat. Start by preheating it to warm up all the various metal parts of the grill.  Then lower the heat to 300 degrees and turn on just one of the burners.  In my case, this grill has three so I used the far left burner for the direct heat and placed the wood chips on that section.  The right section has the burners off and is where we’ll cook the meat.Ground Meat BallsForm the meat into large, equally sized balls.  I ground my own meat out of Beef Chuck, Beef Short Rib and Bacon, but you can just buy beef from the store.  Note that 5 is completely arbitrary, you can scale this to any size.  You do want large balls, at least 10 Oz for this to work.  Beer Can in BurgerTake your can and smush it into the ball.  You want to push it almost all the way down.  Then form the meat around the side of the can as shown.  Some people said you didn’t need to lube the can but I found that spraying it with Pam helped with the extraction.Bacon Wrapped Beer CanThen wrap two pieces of bacon around the outside.Bacon Burger BowlYou then extract the can and you’re left with a bacon wrapped beef bowl that you can put pretty much anything into!Seasoned Bowls on Sheet PanHere’s the Beer Can Burgers ready for stuffing!!Beer Can Burger Stuffing OptionsI fried up a variety of different toppings to put into the burgers but you can put anything you want.  From top to bottom, left to right we’ve got Onions, mushrooms, Pepper Jack Cubs, Green Peppers and Brussels Sprouts!Filled Beer Can BurgersHere’s what the inside looked like after I added the ingredients.Stuffed and Topped Beer Can BurgersThen I topped it with some shredded cheddar cheese for good measure.Beer Can Burgers on Indirect Heat on GrillCarefully place the burgers on the grill, close the lid and wait an hour!  Resist the urge to open the grill or move the burgers around.Finished Beer Can Burger on the GrillHere’s a shot of the finished burger on the grill.  Words can’t describe how awesome these turned out!!Beer Can BurgerHere’s an action shot of the burger.  As you can see the indirect heat cooking method kept the burger nice and medium rare while melting the cheese and cooking the bacon. Mmmmmm!

Beer Can Burgers
 
Author: 
Nutrition Information
  • Serves: 5
  • Serving size: 1 Burger
  • Calories: 963
  • Fat: 73g
  • Carbohydrates: 8g
  • Fiber: 3g
  • Protein: 66g
Prep time: 
Cook time: 
Total time: 
Ingredients
  • 50.00 Oz. Ground Beef
  • 10 slices Bacon
  • 2.50 Oz. Pepper Jack Cheese, cubed
  • 2.50 Oz. Extra Sharp Cheddar Cheese, shredded
  • 150.00 g Sliced Fresh Mushrooms, cooked
  • 150.00 g Brussels sprouts, cooked
  • 150.00 g Green Peppers, cooked
  • 150.00 g Onions, cooked
Instructions
  1. Preheat the grill to 300 degrees and setup for indirect heat
  2. If adding smoke, place a handful of smoker wood chips in a smoker box or some aluminum foil with holes cut out and place over the lit burner
  3. Divide ground beef into equal portions and form large balls
  4. Push a can (Doesn't have to be beer) into the ball and smush it
  5. Using your hand, form the meat around the can, pushing it up and evenly around the can
  6. Wrap two pieces of bacon around the base of the meat
  7. Extract the can, fill the hole with anything you want, I used cooked mushrooms, Brussels Sprouts, Green Peppers and Onions
  8. Top with cheese
  9. Place on the grill and cook using indirect heat for 1 hour
Weber Spirit E320 Grill
Sure, you can cook just about anything in a cast iron pan, but sometimes you just want those seared grill marks on your meat. A grill is the perfect addition to any keto kitchen.
Stainless Steel Smoker Box
Add that extra wood smoked kick to your BBQ without investing in a dedicated smoker! Just add some wood, sit it over the burner on the grill and you’re smoking!!
Variety of Smoker Wood Chips
Grab this variety pack of smoker wood chips to experiment with adding smoke to your grilling experience. Perfect for Pork, Beef and Chicken!!

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Portobello Pizza https://cavemanketo.com/portobello-pizza/ https://cavemanketo.com/portobello-pizza/#comments Mon, 26 Jan 2015 22:05:04 +0000 https://cavemanketo.com/?p=5348 This recipe is inspired by a trip I took to Wegmans grocery store.  If you haven’t heard of it, Wegmans is a huge high end grocery store chain that is known for its massive prepared food section.  I was surprised to find a wide variety of premade keto foods and one of them was Portobello …

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This recipe is inspired by a trip I took to Wegmans grocery store.  If you haven’t heard of it, Wegmans is a huge high end grocery store chain that is known for its massive prepared food section.  I was surprised to find a wide variety of premade keto foods and one of them was Portobello pizzas.  I instantly thought, “Hey, I could make that!” and off I went. These are super simple and can be customized with different toppings to your individual liking. As a bonus, I just got my new FlavorGod pizza seasoning and this was a perfect opportunity to try it out!De-stemmed Portobello MushroomsThis recipe starts with large, Portobello mushrooms.  Wash them off and then cut the stem as low as you can as shown on the left.Sliced TomatoesNext, slice up a tomato.  Protip: To slice tomatoes, its much easier if you use a sharp, serrated knife.Portobello Caps with FlavorGod Pizza SeasoningAfter the ingredients are prepped, its time to deal with the mushrooms.   Drizzle the Portobellos with some olive oil and then season.  I got this great new Pizza seasoning from FlavorGod that I’ve been meaning to try out.Portobello Pizza with Spinach Tomato and MozzarellaAs I said in the start, you can top your pizza with whatever fits you fancy but I choose to start with some spinach, tomato and Mozzarella.More Cheese and Seasoning on Portobello PizzaI added some Monterey Jack, Cheddar  and another dash of FlavorGod Pizza seasoning. These are now all set for the oven!  I ended up using my tabletop convection oven since this all fit on a small pan. The cooking time will vary but you’re just looking to melt all the ingredients and soften the mushroom.Adding Pepperoni to Portobello PizzaI added the pepperoni half way through the cooking process so it would fit on top of the mountain of cheese 🙂Finished Portobello PizzaMmmm, here’s a shot of the gooey cheese and crispy pepperoni as the Portobello Pizzas come out of the oven!Portobello PizzaAnd done!  Here’s the finished Portobello Pizza!
Portobello Pizza
 
Author: 
Nutrition Information
  • Serves: 3
  • Serving size: 1 Pizza
  • Calories: 276
  • Fat: 21g
  • Carbohydrates: 6g
  • Fiber: 2g
  • Protein: 19g
Prep time: 
Cook time: 
Total time: 
Ingredients
  • 3 Portobello Mushrooms
  • Drizzle of Olive Oil
  • 3 tsp Pizza Seasoning
  • 3 slices of tomato
  • 9 Spinach leafs
  • 1.5 Oz Mozzarella
  • 1.5 Oz Monterey Jack
  • 1.5 Oz Cheddar Cheese
  • 12 Pepperonni slices
Instructions
  1. Preheat Convection Oven to 450
  2. Wash and destem the Portobello Mushrooms
  3. Place the mushrooms cap side down on a foil lined sheet and drizzle with olive oil
  4. Sprinkle with Pizza seasoning
  5. Layer spinach, tomato, cheese and another round of seasoning
  6. Cook in the convection oven until cheese has melted or around 6 minutes
  7. Add the pepperoni and cook until the pepperoni is crispy
 

FlavorGod Seasoning Pack
Most seasonings are full of extra fillers and sugar. Not FlavorGod! they guy created a boutique line of seasonings attempting to get rid of the bull and deliver the best mixes possible.
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.
Wusthof Tomato Knife
If you’ve been cutting your tomatoes with a regular knife, you’ve been doing it wrong! This baby has super sharp surrated blades that slice up a tomato with ease. An added bonus is the two pronged spears on the end of the knife for picking up the slices when you’re done!

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Cucumber Sandwich https://cavemanketo.com/cucumber-sandwich/ https://cavemanketo.com/cucumber-sandwich/#comments Sat, 13 Dec 2014 13:37:41 +0000 https://cavemanketo.com/?p=5199 I’m always on the look out for new ideas on what to eat for lunch.  Normally I just bulk cook a huge 5-day casserole and reheat it. However, this week I decided to step back and bit and pay homage to the classic, lunch sandwich! This turned out to be much quicker than whipping up …

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I’m always on the look out for new ideas on what to eat for lunch.  Normally I just bulk cook a huge 5-day casserole and reheat it. However, this week I decided to step back and bit and pay homage to the classic, lunch sandwich! This turned out to be much quicker than whipping up a huge casserole and has infinite flexibility. I used Cucumbers as the faux bread!
Cucumber Sandwich IngredientsHere’s all the ingredients!  Surprisingly, I haven’t bought deli meat since I started keto several years ago.  It was a bit of a pain to check the carb values since they are in a display at the store but the butcher was super nice and I was able to get meats that all had 1g per serving. Additionally, I wanted a spreadable cheese so I got some boursin!Preparing the CucumberThe first step is to cut the Cucumbers in half and then remove the seeds and some of the meat.  I used a melon baller to quickly clear out the seeds but you could also use a spoon.  Also, if the skin is a bit much for you, you can peel some of it off. I tried both ways and liked them both so I don’t think I would bother peeling the skin off next time.Cucumber Sandwich AssemblyFor the main event, I filled one half with the boursin cheese and the other half with meat.  I did one slice of ham, london broil and turkey on each sandwich.Cucumber SandwichThen I folded them together and cut them in half.  I was shocked how well it looked and tasted!Cucumber Sandwich in Lunch ContainerHere’s the finished product all ready for lunch!! One note, I made an entire weeks worth of sandwiches on Sunday but I don’t think I’d do that in the future.  I’d probably make them a day or two ahead of time max.  They did get a little soggy.
Cucumber Sandwich
 
Author: 
Nutrition Information
  • Serves: 1
  • Serving size: 1 Sandwich
  • Calories: 196
  • Fat: 12g
  • Carbohydrates: 7g
  • Fiber: 1g
  • Protein: 17g
Prep time: 
Total time: 
Ingredients
  • 1 Cucumber
  • 1.5 Oz Boursin Cheese
  • Sliced Meat
Instructions
  1. Slice the cucumber in half and use a melon baller or spoon to remove the seeds and some of the meat
  2. Fill one side with a spreadable cheese such as Boursin
  3. Fold deli meat longways and fill the other half
 


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.
Melon Baller
Even though fruit is mostly out on the keto diet, it doesn’t mean we can’t use a melon baller! These little guys are great for quickly removing the meat out of veggies or fruit and can even create decorative spheres of veggies for salads.
Swivel Peeler
Back in the day I used to be quite the potato peeler. Of course those days are long gone but there are plenty of turnips, Kohlrabis, and Radishes that need peeling! I’ve used many different models and this one is by far the fastest and least knuckle busting.

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Guacamole https://cavemanketo.com/guacamole/ https://cavemanketo.com/guacamole/#comments Mon, 08 Dec 2014 12:09:13 +0000 https://cavemanketo.com/?p=5141 Before I started keto I never even considered eating an Avocado. It was partially because we never ate them growing up and partially because I was scared to pick out the wrong one at the grocery store! Now, I love buying Avocados and their high fat content make them a keto super food. In terms …

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Before I started keto I never even considered eating an Avocado. It was partially because we never ate them growing up and partially because I was scared to pick out the wrong one at the grocery store! Now, I love buying Avocados and their high fat content make them a keto super food. In terms of picking them, you ideally want an Avocado that’s not too green, more dark brown, and has a slightly soft feel to it. If its too hard or too green, its not ripe yet. To speed up ripening, put the Avocados in a brown paper bag on the counter. Another trick that I recently learned is that once its reached the desired ripeness, if you put it in the refrigerator, it will halt the ripening. Now I just buy a bag of Avocados, keep them on the counter, and put them in the fridge whenever they’re at the desired ripeness. This way I always have them on hand. Anyway, if you keep Avocados on hand, Guacamole is super easy to make!
AvocadoStart by chopping up the Avocados.  I just cut them in half, remove the middle section and peel off the skin. Then I rough chopped them.Avocado with SpicesThe first step is to toss the Avocados in some lime juice.  This stops them from browning while we make the Guac and helps add flavor.  The picture above is after I’ve tossed them in lime juice and then I added the spices.Mashed AvocadosNext, grab a trusty potato masher and lightly mash the Avocados.  You don’t want to go too crazy since chunks are kind of nice to have in the guac.Seeded TomatoThe next step is to seed and dice the tomatoes.  To do this, slice the top and bottom off of the tomato, then carefully slice it in half but not all the way through as shown on the top left.  Then use your knife to cut out the center portion.  You should be left with a ribbon of tomato as shown on the bottom.  Then dice it up and discard the rest!Chopped OnionsThen dice a small onion.Diced JalapenosAnd finely dice a Jalapeno.Finished GuacamoleNow throw all that into the mixture and combine.  Then let the Guacamole sit at room temperature for an hour or so before serving.Guacamole with Pork RindsServe with some pork rinds, cheese chips or anything else you care to dip!
Guacamole
 
Author: 
Nutrition Information
  • Serves: 8
  • Serving size: ⅛th
  • Calories: 140
  • Fat: 11g
  • Carbohydrates: 11g
  • Fiber: 6g
  • Protein: 3g
Prep time: 
Cook time: 
Total time: 
Ingredients
  • 4 Avocados
  • 1 Small Onion
  • 2 Tomatoes
  • 1 Jalapeno
  • 1 Tbsp Lime Juice
  • ½ tsp Salt
  • ½ tsp Cumin
  • ½ tsp Salt
  • ½ tsp Cayenne Pepper
  • 1 Tbsp Minced Garlic
Instructions
  1. Start by peeling and chopping the Avocados
  2. Place the Avocados in a large bowl and toss with the lime juice
  3. Add the spices and mash the Avocados with a potato masher
  4. Add the Jalapenos, onions and tomatoes and mix again
  5. Store at room temperature for 1 hour before serving to allow juices to comingle.
 

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!
Potato Smasher
Even though potatoes are a no-no on the keto diet, it doesn’t mean this common kitchen accessory is worthless. Use it to smash cauliflower or to rough shop any sort of veggies. Often the veggies used in keto have a high water content so smashing by hand yields much more consistent, less watery faux potatoes!
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!

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Crockpot Chorizo and Chicken Soup https://cavemanketo.com/chorizo-and-chicken-soup/ https://cavemanketo.com/chorizo-and-chicken-soup/#comments Tue, 02 Dec 2014 11:58:35 +0000 https://cavemanketo.com/?p=5207 People are always asking for more crockpot recipes, and honestly, I don’t blame them. Its so simple, you just break out your trusty crockpot, throw in the ingredients, and magically you’ve got dinner! Today I’m going to make a tasty and creamy chicken based soup that’s sure to please the whole family.This week I wanted …

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People are always asking for more crockpot recipes, and honestly, I don’t blame them. Its so simple, you just break out your trusty crockpot, throw in the ingredients, and magically you’ve got dinner! Today I’m going to make a tasty and creamy chicken based soup that’s sure to please the whole family.Crockpot Chorizo and Chicken Soup IngredientsThis week I wanted to get fancy and attempted to show the whole recipe in one picture!  Starting from the top left, you add in the raw chicken thighs.  Then you top with browned chorizo, add the tomatoes, garlic, hot sauce and Worcestershire. Finally you throw in the cream and chicken stock. Set it for 3 hours on high and walk away!  You could also cook it for 6-8 hours on low but I didn’t test this. Finished Crockpot Chorizo and Chicken SoupHere’s the finished soup!  I took the chicken out and broke it up and let it cook on low for a few minutes.Crockpot Chorizo and Chicken SoupTop it with shaved Parmesan and Sour cream for an awesome, creamy soup!  Just in time to beat the winter blues.
Crockpot Chorizo and Chicken Soup
 
Author: 
Nutrition Information
  • Serves: 8
  • Serving size: ⅛th
  • Calories: 659
  • Fat: 47
  • Carbohydrates: 6
  • Fiber: 1
  • Protein: 52
Prep time: 
Cook time: 
Total time: 
Ingredients
  • 4 Lbs Boneless Skinless Chicken Thighs
  • 1 Lb Chorizo
  • 4 Cups Chicken Stock
  • 1 Cup Heavy Cream
  • 1 Can Stewed Tomatoes
  • 2 Tbsp Minced Garlic
  • 2 Tbsp Worcestershire Sauce
  • 2 Tbsp Frank's Red Hot Sauce
  • Garnish with Shaved Parmesan and Sour Cream
Instructions
  1. Brown chorizo in a skillet
  2. Layer the ingredients into the crockpot starting with the Chicken Thighs (raw), Chorizo then the remaining ingredients
  3. Cook on high for 3 hours
  4. Remove the thighs, break apart, and return to the crockpot
  5. Cook for 30 more minutes on low
  6. Garnish with Shaved Parmesan and Sour Cream!
Cuisinart PSC-650 6-1/2-Quart Crockpot
Useful for set it and a forget it meals where you place all the items into the crockpot and let it rip! Most crockpots use a ceramic, dishwasher safe bowl that’s heated from the outside to a low temperature which allows the ingredients to simmer for hours.
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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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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