Crockpot – 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=4.9.8 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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Caveman Keto Recipes: Chicken Chili Soup https://cavemanketo.com/video-chicken-chili-soup/ https://cavemanketo.com/video-chicken-chili-soup/#respond Fri, 16 Jan 2015 12:06:13 +0000 https://cavemanketo.com/?p=5372 Set it and forget it with this simple crockpot recipe. Come home to a delicious chicken based chili soup! Check out the original recipe for the full ingredients, tools used and nutrition information: Chicken Chili Soup   Related Kitchen Essentials Cuisinart PSC-650 6-1/2-Quart Crockpot Useful for set it and a forget it meals where you …

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Set it and forget it with this simple crockpot recipe. Come home to a delicious chicken based chili soup!

Check out the original recipe for the full ingredients, tools used and nutrition information: Chicken Chili Soup

 

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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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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Chicken Chili Soup https://cavemanketo.com/chicken-chili-soup/ https://cavemanketo.com/chicken-chili-soup/#comments Mon, 20 Jan 2014 16:53:45 +0000 https://cavemanketo.com/?p=3482 Update: This recipe is now also on the CMK YouTube channel, check it out! The number one request I’ve had lately is for more crockpot recipes. One of the most popular recipes on the site is Caveman Chili and who doesn’t want a simple recipe where you set the crockpot up in the morning and …

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Update: This recipe is now also on the CMK YouTube channel, check it out!

The number one request I’ve had lately is for more crockpot recipes. One of the most popular recipes on the site is Caveman Chili and who doesn’t want a simple recipe where you set the crockpot up in the morning and come home to a nice, finished meal? So I decided to make a chicken version of the famous dish and it turned out really well!  Check out the dish below:

Butter in a CrockpotStart by placing a pat of butter in the center of the crockpot.OnionsThen thinly slice an onion and distribute them throughout the pot.PeppersDo the same thing for a pepper.Chicken ThighsNow create a layer with boneless chicken thighs.BaconAnd then slice some bacon and make another layer.SpicesNext comes the spices.Tomato PasteAnd finally add the liquids and the tomato paste.Chicken Chili Soup Ready for CookingCover the crockpot, set it to 6 hours on low, and get ready for a taste explosion!  Note that you can make it the night before, refrigerate it and put it on in the morning.Cooked Chicken Chili SoupHere’s what it looked like when I got home.Stirred Chicken Chili SoupYou want to take a spoon and mix the chili and also to breakup the chicken thighs.  They basically fell apart themselves without much prodding.Side View of Chicken Chili SoupMmmmm!Chicken Chili SoupHere’s the finished result!  It was super delicious and turned out better than I expected!Chicken Chili Soup with Cheese and Sour CreamThe second night I added some Swiss cheese and topped it with a dollup of sour cream 🙂

Chicken Chili Soup
 
Author: 
Nutrition Information
  • Serves: 8
  • Serving size: 300g (1/8th)
  • Calories: 396
  • Fat: 21
  • Carbohydrates: 7
  • Fiber: 2
  • Protein: 41
Prep time: 
Cook time: 
Total time: 
Ingredients
  • 2 Tablespoons Unsalted Butter
  • 1 Onion (250g)
  • 1 Pepper
  • 8 Boneless Chicken Thighs (~55 Oz)
  • 8 Slices of Bacon
  • 1 Tablespoon Thyme
  • 1 teaspoon salt
  • 1 teaspoon pepper
  • 1 Tablespoon Minced Garlic
  • 1 Tablespoon Coconut Flour
  • 3 Tablespoons Lemon Juice
  • 1 Cup Chicken Stock
  • ¼ Cup Unsweetened Coconut Milk
  • 3 Tablespoons Tomato Paste
Instructions
  1. Plate pat of butter on the center of the crockpot
  2. Thinly slice onions and peppers and evenly distribute them over the bottom of the crockpot
  3. Cover with boneless chicken thighs
  4. Cut up 8 slices of bacon and distribute over the chicken
  5. Add seasonings (salt, pepper, garlic, coconut flour)
  6. Add liquids (lemon juice, chicken stock, coconut milk) and tomato paste
  7. Cook on low for 6 hours
  8. Stir and breakup chicken before serving
  9. Optionally, top with cheese 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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Caveman Keto Recipes: Caveman Chili https://cavemanketo.com/video-caveman-chili/ https://cavemanketo.com/video-caveman-chili/#respond Wed, 02 Oct 2013 00:23:19 +0000 https://cavemanketo.com/?p=3126 Pork based chili with pork, bacon, peppers and onions using a crockpot. Good alone or as a topper on burgers or hotdogs. Check out the original recipe for the full ingredients, tools used and nutrition information: Caveman Chili Related Kitchen Essentials Cuisinart PSC-650 6-1/2-Quart Crockpot Useful for set it and a forget it meals where …

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Pork based chili with pork, bacon, peppers and onions using a crockpot. Good alone or as a topper on burgers or hotdogs.

Check out the original recipe for the full ingredients, tools used and nutrition information: Caveman Chili

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.
Vidalia Chop Wizard
The Vidalia Chop Wizard allows you to cut a lot of veggies fast and consistently. I use it for Caveman Chili so that all of the pieces of onion and pepper are identically sized. Perfect for anyone OCD in your family.
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.

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Caveman Keto Recipes: Crockpot Buffalo Chicken https://cavemanketo.com/video-crockpot-buffalo-chicken/ https://cavemanketo.com/video-crockpot-buffalo-chicken/#comments Mon, 12 Aug 2013 02:56:02 +0000 https://cavemanketo.com/?p=3111 Simple Buffalo Chicken recipe cooked in a crockpot. Perfect for in a taco, as a dip, or by itself. You can even make it using frozen chicken!! Check out the original recipe for the full ingredients, tools used and nutrition information: Crockpot Buffalo Chicken Related Kitchen Essentials Cuisinart PSC-650 6-1/2-Quart Crockpot Useful for set it …

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Simple Buffalo Chicken recipe cooked in a crockpot. Perfect for in a taco, as a dip, or by itself. You can even make it using frozen chicken!!

Check out the original recipe for the full ingredients, tools used and nutrition information: Crockpot Buffalo Chicken

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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Crockpot Corned Beef and Cabbage https://cavemanketo.com/crockpot-corned-beef-and-cabbage/ https://cavemanketo.com/crockpot-corned-beef-and-cabbage/#comments Wed, 13 Mar 2013 10:54:11 +0000 https://cavemanketo.com/?p=1897 This St. Patrick’s Day, skip the green beer and indulge in some keto friendly meat and vegetables! Corned beef and cabbage are super cheap at every grocery store right now and you might as well take advantage.  Just pop the ingredients in the crockpot and come home to some awesome Irish food!   Start by …

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This St. Patrick’s Day, skip the green beer and indulge in some keto friendly meat and vegetables! Corned beef and cabbage are super cheap at every grocery store right now and you might as well take advantage.  Just pop the ingredients in the crockpot and come home to some awesome Irish food!

 

Chopped OnionsStart by coarse chopping a small onion.

Onions on bed of Crock PotLine the bottom of the crock pot with the onions.

Chopped CeleryNext chop up some celery.

Chopped CarrotaAnd some carrots.

Vegetables lining crockpot with waterPlace them all on the bottom of the crockpot and cover with 4 cups of water.  We’re making a bed for the corned beef.

Corned Beef SpicesNow we need to prepare the spice mixture to apply to the corned beef.  Above are all the spices I used.

Spice mixtureDon’t they look pretty?  Make sure to mix them all up before using.

Corned Beef in CrockpotPlace the corned beef over the vegetables. Note that I wanted to have a lot of left over corned beef for other purposes so you could definitely just cook one roast if you wanted.  However I figured while I was firing up the crockpot I might as well cook both of them!

Spices on Corned BeefCover both sides of the corned beef with the spice mixture.  Add any extra spice directly to the liquid.

7 hours Corned BeefNext, cook the corned beef on low for 7 hours. I use a programmable crockpot so I set it for 7 hours on low, and then it switches automatically to warm until I get home.

Preparing CabbageNext comes the cabbage!  Remove the outer layer and wash the cabbage.

Cut CabbageThen cut it into pieces.

Raw Cabbage with Corned BeefNow try and stuff all the cabbage into the crockpot and cook for an additional hour on low.  The reason we are adding the cabbage later in the process is so that it doesn’t turn to absolute mush.

Finished Corned Beef and CabbageAnd it’s done!

Sliced Corned BeefPull the corned beef out and slice it into thin pieces.

Finished Crockpot Corned Beef and CabbagePlate it with an assortment of vegetables and juice!

Crockpot Corned Beef and Cabbage
 
Author: 
Nutrition Information
  • Serves: 10
  • Serving size: 1/10th
  • Calories: 583
  • Fat: 40
  • Carbohydrates: 13
  • Fiber: 5
  • Protein: 42
Prep time: 
Cook time: 
Total time: 
Ingredients
  • 1 Small Onion (173 g)
  • 1 Celery bunch (327 g)
  • 4 Carrots (245 g)
  • 4 Cups Water
  • ½ tsp Ground Coriander
  • ½ tsp Ground Mustard
  • ½ tsp Black Pepper
  • ½ tsp Salt
  • ½ tsp Allspice
  • ½ tsp Ground Marjoram
  • ½ tsp Ground Thyme
  • 5.88 lb Corned Beef
  • 1 Large Head Cabbage (1.33 kg)
Instructions
  1. Cut up the onions, celery and carrots
  2. Line the bottom of the crockpot with the above vegetables
  3. Add 4 cups of water
  4. Mix together all the spices
  5. Rub both sides of the corned beef with the spices and place on top of the vegetables
  6. Cover and cook in the crockpot for 7 hours on low
  7. Discard the top layer of the cabbage, wash, and quarter (I did this ahead of time and had it in the fridge ready for later)
  8. Place the cabbage in the crockpot and cook for an additional 1 hour on low
  9. Plate and serve!
Notes
You can adjust the vegetables to your desired audience. If people are eating hardcore keto, don't serve them the carrots or onions. If you're eating with non keto people, add potatoes but don't eat them yourself.
 

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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Crockpot Pork Carnitas https://cavemanketo.com/pork-carnitas/ https://cavemanketo.com/pork-carnitas/#comments Thu, 22 Mar 2012 12:04:54 +0000 https://cavemanketo.com/?p=641 I was looking for something else to make in the crockpot and I also wanted to buy a huge chunk of meat. This naturally lead to pork carnitas!  In this recipe we will simmer down a huge chunk of Boston Pork Butt into some nice, shredded meat.  Then we will fry it up to a …

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I was looking for something else to make in the crockpot and I also wanted to buy a huge chunk of meat. This naturally lead to pork carnitas!  In this recipe we will simmer down a huge chunk of Boston Pork Butt into some nice, shredded meat.  Then we will fry it up to a crispy perfection!  This can be eaten plain, with cheese or lettuce tacos, or as an almond bun sandwich!

Finished Pork CarnitasHere is the finished pork carnitas with some cheese, sour cream and salsa!

Bacon Greased Crock PotStart by greasing down the crockpot with a thick layer of bacon grease.

Bacon GreaseYou do have a container full of bacon grease, right?  I have almost filled mine!  I’ll have to start using it at a faster pace!!

Sliced OnionsAfter greasing your crock pot, slice one onion really thin.

Onion slices in CrockpotMake a bed of onions for your meat on the bottom of the crockpot.

Add GarlicAdd the garlic.

Boston Pork ButtNow for the meat!  You want to get a fairly sizable chunk of Boston Pork Butt.  I got mine as an 8 lb chunk from BJ’s. My crockpot is pretty massive at 6.5 Qts, so if you have a smaller one, buy a smaller roast.  This one filled the entire thing.  The meat will come with a fairly large fat pack as shown here.  You want to remove a decent chunk of that so that the fat can render.  If you leave it all on, the meat will be more dry and the fat won’t render.

Criss Cross SlicingNext its time to get fancy!  Make a criss cross pattern cut lightly into the fat. I have no idea if this is necessary but it makes it look good!  Also in theory it allows the fat to render down more easily.

Spice MixtureCreate a spice mixture with equal parts of Thyme, Salt, Pepper, cumin and chili powder.  Make sure to rub this all over the meat.

Meat in CrockpotSlap that bad boy in the crockpot and let ‘er rip!  Add one cup of water to the pot to make sure it doesn’t burn.

High for 8 hoursSet the timer for 8 hours on high.  I really like this crockpot because it has really even temperature across the unit and you can program the length of time to cook on a given setting.  So after 8 hours of high it will automatically switch to warm so it doesn’t burn.  If you are using a smaller roast, go with about 1 hour per lb of meat.  It should fall apart at the end, if it isn’t fallen apart yet, cook it longer 🙂

Finished PorkHere is our finished pork.  Words can’t describe how tender and juicy this turned out. It literally fell apart as I tried to put it out with a fork.

Pulled Pork CarnitasTransfer the meat to a large container.  If you desire, pull it into smaller pieces.  Definitely make sure to get the bones and any remaining gristle out before you store it.  I pitched the onions since this is low carb but you can keep some if you want.

Bacon FatTo eat, heat up some bacon fat in a skillet.

Fried Pork CarnitasThrow some meat in the bacon grease and pan fry it.  You want it to caramelize, almost burning on the bottom and then mix it up.  The texture is awesome when its done!

Cheese TacoFor added awesomeness, serve it in a cheese taco!

Crockpot Pork Carnitas
 
Author: 
Nutrition Information
  • Serves: 16
  • Serving size: 1 (5 Oz)
  • Calories: 265
  • Fat: 9
  • Carbohydrates: 0
  • Fiber: 0
  • Protein: 8
Prep time: 
Cook time: 
Total time: 
Ingredients
  • 8 Lb Boston Pork Butt
  • 2 Tbsp Bacon Grease (use butter if necessary)
  • 1 Large Onion
  • 2 Tbsp Cumin
  • 2 Tbsp Thyme
  • 2 Tbsp Chili Powder
  • 1 Tbsp Salt
  • 1 Tbsp Pepper
  • 4 Tbsp Minced Garlic
  • 1 Cup Water
Instructions
  1. Rub the crockpot down with bacon grease
  2. Slice an onion thin and line the bottom of the crockpot
  3. Spread the garlic over the onions
  4. Cut majority of fat off of the fatty part of the meat
  5. Cut a crisscross pattern into the top of the fatpack
  6. Mix spices and rub into meat, be sure to get into the valleys of the crisscross
  7. If there is remaining spices, sprinkle over onions and garlic
  8. Place meat into crockpot and add 1 cup of water
  9. Cook on HIGH for 8 hours (or 1 hour per lb)
  10. At the end the meat should completely fall apart, if not, cook longer
As Configured as a Lunch (12 portions, including all ingredients):

  • Calories: 609
  • Carbs: 5
  • Fiber: 1
  • Net Carbs: 4
  • Fat: 45
  • Protein: 54
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.
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.
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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Caveman Chili https://cavemanketo.com/caveman-chili/ https://cavemanketo.com/caveman-chili/#comments Wed, 22 Feb 2012 03:14:31 +0000 https://cavemanketo.com/?p=342 Update: This recipe is now on the Caveman Keto YouTube Channel. Check out how to make Caveman Chili! One of the most important things on the ketogenic diet is maintaining the ratio of 65% fats to 30% protein (by calories).  Last week I was off on some of my numbers and the main reason is that …

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Update: This recipe is now on the Caveman Keto YouTube Channel. Check out how to make Caveman Chili!

One of the most important things on the ketogenic diet is maintaining the ratio of 65% fats to 30% protein (by calories).  Last week I was off on some of my numbers and the main reason is that it is really hard to make up for a particularly protein heavy meal.  As a result, this week I am making it a goal to come up with recipes that individually meet the 65/30 ratio.  Then, they can be combined in any order and you will maintain the proper ratio.  So, this week I present to you, Caveman Chili!  My take on a relatively low carb chili cooked in a crockpot. Top it with some freshly grated cheese from your food processor and you’ve got yourself a meal!

Caveman Chili topped with cheese, sour cream and frank's red hotHere is the finished result, Caveman Chili with cheese, sour cream and frank’s red hot as a topping.  Let’s get cooking!

Pepper ready for the chopperThe first step is to prep the vegetables.  Normally I used to use a ton but to keep the carbs down, we’re going to just add green peppers.  If you want more vegetables and you have the carb limit for it, add away!  To prep the peppers I use this device, which is a vidalia chop wizard.  The reason for this is two-fold.  First, it makes chopping the vegetables really fast.  Second, it makes all of the vegetables the identical, small size.  To use, just cut your green peppers into strips as shown, and close the lid.

Chopped Green PeppersHere you can really see what I mean about uniform pieces.  In the past I used to use orange, red and green peppers and it would make a really pretty chili, now we will have to settle for cave style chili, but don’t worry, we will keto it up.

Chopped OnionsDo the same with the onions.

Onions and PeppersHere are the onions and peppers in the crock pot.

Browning PorkStart browning the meat!  For this recipe, I used ground pork.  This is a really tasty meat and also helps up the fat.  Beef could be used instead.  I also seasoned the meat at this point with salt, pepper, onion powder and garlic.  When cooking the meat, keep breaking it up and mixing it until the red is all gone.  Then drain the meat and let cool a little bit.

Chopped BaconChop up some bacon into bite sized pieces.  Yes this chili is going to have bacon!!

Browning BaconFry that bacon up!  Make sure to save the grease for future use.

Completed BaconLet it cool on a paper towel.

All ingredients in crockpotPut all the meat into the crockpot.  Then add spices.  I put a spice pack into the chili because that’s what I’ve always done, however, I think you might be able to save some carbs if you made your own.  I also add chili powder and some dashes of cayenne pepper to taste.

Mixed Caveman ChiliHere is the Caveman Chili right before its going into the crockpot.  I cooked this for 6 hours on low. As I’ve mentioned before I use this programmable crockpot that you can set to 6 hours and then it switches to warm so it doesn’t burn.  Either use something like this or let it cook a little longer if you can’t be home.

Finished ChiliAnd here is the finished result!  Either eat plain, with toppings, or use it as a burger or hotdog topping.

Caveman Chili
 
Author: 
Nutrition Information
  • Serves: 8
  • Serving size: 1 (200g)
  • Calories: 492
  • Fat: 35
  • Carbohydrates: 13
  • Fiber: 4
  • Protein: 31
Prep time: 
Cook time: 
Total time: 
Ingredients
  • 8 Thick cut bacon
  • 2 lbs (32 oz) Ground Pork
  • 300 g Yellow Onion (1 medium onion)
  • 300 g Green Pepper (3 small peppers)
  • 6 oz Tomato Paste
  • 1 can Diced Tomatoes, drained
  • 1 pack McCormick Original Chili Seasoning
  • To taste Salt, pepper and garlic powder, onion powder, cayenne pepper
Instructions
  1. Chop onions and peppers and place in crockpot
  2. Brown pork, add salt and pepper, drain, cool and put in crockpot
  3. Cut bacon into small pieces, cook, drain, cool, and put in crockpot
  4. Drain tomatoes and add to the crockpot
  5. Add the tomato paste
  6. Add seasoning packet to chili
  7. Cook for 6 hours on low
Note: If I were to make it again, I would probably use 200g of peppers and onions and 1.5 the meat to make it less carbs.  Also, I might consider adding spices individually to reduce the carbs.  If you aren’t heavily concerned with carbs, feel free to add even more vegetables. Also, if your just making it for yourself, add as much cayenne pepper as you wish.  In my case I make it medium and then add more heat so my wife still eats it 🙂

 

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.
Vidalia Chop Wizard
The Vidalia Chop Wizard allows you to cut a lot of veggies fast and consistently. I use it for Caveman Chili so that all of the pieces of onion and pepper are identically sized. Perfect for anyone OCD in your family.
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.

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BBQ Pot Roast https://cavemanketo.com/bbq-pot-roast/ https://cavemanketo.com/bbq-pot-roast/#comments Fri, 17 Feb 2012 02:19:10 +0000 https://cavemanketo.com/?p=270 So this week I was feeling lazy so instead of a bunch of small meals, I would just cook a huge chunk of meat!  I decided to make a pot roast.  I looked to one of the best low carb websites: Linda’s.  Here is the recipe I roughly based it off of: http://genaw.com/lowcarb/laredo_bbq_pot_roast.html Here is …

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So this week I was feeling lazy so instead of a bunch of small meals, I would just cook a huge chunk of meat!  I decided to make a pot roast.  I looked to one of the best low carb websites: Linda’s.  Here is the recipe I roughly based it off of: http://genaw.com/lowcarb/laredo_bbq_pot_roast.html

Plated Pot RoastHere is the finished, juicy results 🙂

Rough Chop OnionRough chop one regular sized yellow onion.

Slab of Beef Chuck Shoulder RoastFor this roast, I used an 8.2 lb Beef Chuck Shoulder Roast!  I salted and peppered the whole thing.

Skillet with bacon fatThe next step is going to involve searing the meat.  To do this, I put bacon grease I’d stored into the pan and heated it up.

Beef in SkilletIt almost didn’t fit but damn did it smell good 🙂

Seared meat in Crock potHere is the meat in the crockpot.  It almost didn’t fit!

Frying onionsFry the onions in the pan with the drippings from the searing.

Mix up the BBQ sauceMix up the BBQ sauce mixture, using low carb ingredients instead of store bought BBQ sauce.

Beef with SauceHere it is, ready to go!

Finished MeatPull the meat out and let it sit before separating.

Boiling SaucePour the sauce into a pan and reduce by half via boiling.

Separated MeatHere is the finished, pulled meat, yum! I pulled it into dinner sized portions.

BBQ Pot Roast
 
Author: 
Nutrition Information
  • Serves: 12
  • Calories: 701
  • Fat: 22
  • Carbohydrates: 4
  • Fiber: 0
  • Protein: 75
Prep time: 
Cook time: 
Total time: 
Ingredients
  • 8 lb Beef Chuck Shoulder Roast
  • 1 Yellow Onion
  • 5 tsp Minced Garlic
  • 3 T Bacon Grease (can use butter)
  • 2 T Worcestershire Sauce
  • 4 T Vinegar
  • 1 T Yellow Mustard
  • 4 T Splenda
  • 1 tsp Liquid Smoke
  • To Taste Salt and pepper
Instructions
  1. Rough chop an onion and set aside
  2. Coat the roast with salt and pepper
  3. Heat up bacon fat in a frying pan and sear the roast on all sides, 1 to 1:30 minutes on each side
  4. Place the meat in the crockpot
  5. Fry onions in the leftover grease, pour over meat
  6. Mix Mustard, Garlic, Worcestershire, Vinegar, Spenda and Liquid smoke
  7. Pour sauce over the meat
  8. Cook in crockpot on low, 1 to 1 hour 15 minutes per lb of roast. I cooked this one 9 hours.
  9. Remove meat from crockpot, separate into dinner sized portions
  10. Move liquid to a pan and reduce by half. Serve with the meat.
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.
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.
4.8 Quart Casserole Dish
Great for cooking those gigantic, week long casseroles! I call them 5day meals on the website. Normal casserole dishes are 10×13 but this one is gigantic and can easily be divided into ten portions.

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