LUNCH – 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=4.9.10 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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Spaghetti Squash Lasagna https://cavemanketo.com/spaghetti-squash-lasagna/ https://cavemanketo.com/spaghetti-squash-lasagna/#comments Tue, 11 Nov 2014 21:39:42 +0000 https://cavemanketo.com/?p=5115 I used to love making lasagna back when I ate carbs. Its so easy to layer it up and it makes a super hearty meal. I’ve tried making it with eggplant before but it just wasn’t the same. However, I was in the grocery store the other day and got the bright idea to make …

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I used to love making lasagna back when I ate carbs. Its so easy to layer it up and it makes a super hearty meal. I’ve tried making it with eggplant before but it just wasn’t the same. However, I was in the grocery store the other day and got the bright idea to make lasagna out of Spaghetti Squash! I’m always looking for new lunch ideas so I thought I’d make this one into a 5-day recipe, meaning it will make lunch for the entire week for my wife and I. It turned out amazing and I think this might be one of my favorite meals!!
Spaghetti SquashI’m showing three Spaghetti Squash but after cooking it all up, I think you’d only need two.  In case you’re wondering, the above is 4.241 kg of raw Spaghetti Squash which yielded 2.303 kg of cooked Spaghetti Squash.  In general you get about half the weight of the Squash in terms of a yield.  I ended up using 1.224 kg of Spaghetti Squash for the this recipe which is 2.25kg of raw Spaghetti Squash if you want to just buy that at the store.Reamed Spaghetti SquashStart by carefully cutting the Spaghetti Squash in half and reaming the insides out much like a pumpkin.Spaghetti Squash in the OvenThen place the Spaghetti Squash cut side down in a baking dish with water covering the meat part. Cook for 45 minutes at 375 degrees.  If you have a different, favorite way to prepare Spaghetti Squash, go for it!  It doesn’t matter as long as you’ve got the correct amount in the end.Forking Spaghetti SquashThis stuff is magic. Its called Spaghetti Squash because, as you can see, when you scrap at it with a fork it breaks apart and looks almost exactly like Spaghetti! Note: these things are really hot out of the oven, I normally use an Ove Glove to hold it but my wife has hands of steel 🙂Cooking Ground BeefWhile the Spaghetti Squash is in the oven, we can work on the sauce.  For this recipe, I used 3 Lbs of 75% ground beef. I have a huge 15″ skillet that I use or you can break it into two batches.  Next time I wouldn’t go with 75% beef though, it just cooked out and it didn’t add much compared to the 85%.Cooked Ground BeefHere’s the browned beef.Stirring SauceTransfer the beef to a pot and add the Marinara Sauce. You’re just combining them here so you can cook it for about 5 minutes and then shut it off until you are ready for assembly.Spaghetti Squash Lasagna Layer OneNow, take a large baking dish and start the assembly process. The first layer is going to be the noodles.  My thoughts were that you want the liquid to seep down so I started with the noodles. Make it as thin as possible so you can fit more layers.Spaghetti Squash Lasagna Layer TwoNext, carefully add a layer of the meat sauce.Spaghetti Squash Lasagna Layer ThreeThen add 15 slices of cheese.Spaghetti Squash Lasagna Layer FourThen spread the Ricotta over the cheese. After this, repeat for another layer! I was only able to fit two full layers but it went right to the top.Finished Spaghetti Squash LasagnaHere’s a pic of the finished casserole and as you can see, it has a nice golden brown crust on the cheese and the ingredients have melded together.Spaghetti Squash LasagnaHere’s a shot of the finished product packaged up and ready for lunch! I recommend letting the casserole cool down a bit before breaking up and storing so that it comes out whole.
Spaghetti Squash Lasagna
 
Author: 
Nutrition Information
  • Serves: 12
  • Serving size: 1/12
  • Calories: 711
  • Fat: 59
  • Carbohydrates: 15
  • Fiber: 2
  • Protein: 43
Prep time: 
Cook time: 
Total time: 
Ingredients
  • 30 Slices Mozzarella Cheese
  • 1 large jar (40 Oz) Rao's Marinara sauce
  • 32 Oz Whole Milk Ricotta Cheese
  • 1.25 kg Spaghetti Squash, cooked (2 large Spaghetti Squash)
  • 3 Lbs Ground Beef
Instructions
  1. Preheat oven to 375
  2. Carefully split the Spaghetti Squash and lay face down into large glass dish and fill with water until the meat portion of the squash is covered
  3. Bake for 45 minutes or until the skin can easily be forked
  4. While the Spaghetti Squash is cooking, start by browning the meat
  5. Add the meat to a large saucepan and add the marinara sauce, set aside when hot and combined
  6. When the Spaghetti Squash is done, use a fork and gloves, scrap the meat of the squash to from spaghetti
  7. Assembly the lasagna in a large greased pan, start with a layer of Spaghetti Squash, then the meat sauce, then slices of mozzarella, then ricotta, then repeat until ingredients are exhausted
  8. Bake for an additional 35 minutes or until the liquids are bubbling and the top layer of cheese is browning
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!
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.
Rao’s Homemade Marinara Sauce
One of the lowest carb pasta sauces. Works well with any of the faux pasta sauces or for use in a keto pizza!
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.
Glasslock Lunch Containers
The easiest way to conquer keto is to premake your lunches. I used to use Ikea 365+ containers but they started to leak after a while. These glasslock containers are by far the nicest I’ve ever seen.
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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Chicken Avocado Casserole https://cavemanketo.com/chicken-avocado-casserole/ https://cavemanketo.com/chicken-avocado-casserole/#comments Sat, 30 Aug 2014 18:39:38 +0000 https://cavemanketo.com/?p=4665 I was at Trader Joe’s after picking up my meat CSA and they had some really good looking avocados.  Admittedly, I don’t eat nearly as much avocado as I’d like.  I’ve always been scared of figuring out which one is ripe enough to eat and having the timing work out so they’re not totally brown. …

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I was at Trader Joe’s after picking up my meat CSA and they had some really good looking avocados.  Admittedly, I don’t eat nearly as much avocado as I’d like.  I’ve always been scared of figuring out which one is ripe enough to eat and having the timing work out so they’re not totally brown. Well, I’ve finally gotten over my fear and figured out the proper feeling procedure.  Basically you want a deep brown / black avocado that is soft to the touch but not too soft.  The advantage of avocados are that they’re a keto super food since they’ve got so much fat. So much so, that it actually makes this dish a perfect ratio which means that it already has the roughly 65% / 30% fat to protein mix. Its also a 5day dish meaning it works well to make on Sunday and eat all week. Anyway, I decided to make a chicken avocado casserole suitable for lunch!Slicing AvocadosHere you can see the different stages of cutting up the avocado. For ideal ripeness, the color should be like on the left.  Start by splitting the avocado in half and removing the pit.  Then peel off the back skin and slice into sections as shown on the left.  This avocado is a little brown in color but its still good.Avocado Lined Baking DishThen grease a baking dish and line with avocados.  Don’t worry if you have more avocado than needed, we’ll throw it in the casserole.Chicken ThighsSo I had some precooked chicken thighs that I’d frozen and just unthawed.  I’ve started doing this sort of thing a lot now.  Prepping more than I need of veggies, meats, etc and making them into little starter kits for meals.  Saves a ton of time.Frozen OnionsSee, now I buy a full bag of onions and then shred the whole bag using a food processor.  Then I freeze it all and only use what I need. It also allows me to easily use exactly 150g of onions instead of the variability of a regular vegetable.  I do the same thing for peppers. So fire up your cast iron and get cooking!Splatter ShieldSince we moved, I’ve started using splatter shields. Bacon grease used to get absolutely everywhere. The new place has a nice new stove and granite counter tops so I’m trying to keep it cleaner.Fried OnionsHere are the onions caramelizing!Cooking PeppersNow do the same for the peppers.  I normally use green peppers because they have less carbs, but all I had was a selection of smaller colored peppers.  So ignore the colors and pretend I used green ones 🙂Cooked PeppersCaramelized.Chicken Avocado Casserole IngredientsNow throw everything in a huge prep bowl.Chicken Avocado Casserole MixedHere’s the mixture after its been stirred.  You can see bits of the left over avocado as well.Chicken Avocado Casserole before OvenAfter the mixture is combined, spread it over the avocado slices.  Be a little careful to not spread out the avocado.Chicken Avocado Casserole divided for LunchAnd here’s the finished product sliced for lunch! This was a short week so I only made it for 6 but it would easily scale up to 10.Chicken Avocado CasseroleHere’s a picture of the final product ready for lunch.  I was concerned about the avocado staying good but it lasted all week (was also super yummy)!
Chicken Avocado Casserole
 
Author: 
Nutrition Information
  • Serves: 6
  • Serving size: ⅙th
  • Calories: 549
  • Fat: 40g
  • Carbohydrates: 13g
  • Sodium: 465mg
  • Fiber: 7g
  • Protein: 39g
  • Cholesterol: 170mg
Prep time: 
Cook time: 
Total time: 
Ingredients
  • 8 Boneless Chicken Thighs, cooked
  • 4 Small Avocados
  • 1 Medium Onion
  • 1 Medium Pepper
  • 8 Oz. Sour Cream
  • 8 Oz. Cheddar Cheese
  • 1 Tbsp Frank's Red Hot
  • Salt and Pepper to taste
Instructions
  1. Preheat oven to 350 F
  2. Start by cooking the chicken thighs, for this recipe I had them already cooked, but just bake at 350 for 1.5 hours covered with some water or cube and pan fry until juices are clear
  3. Peel avocados, cut in half, and slice into thin strips
  4. Grease a baking dish and line the bottom with avocado slices, reserve any extra
  5. Cut the peppers and onions into strips and pan fry until caramelized
  6. Add the chicken into a large bowl and flake apart
  7. Add remaining ingredients, including any extra avocado, and mix
  8. Spoon mixture over the avocado slices
  9. Bake for 20 minutes
Splatter Shield
This is the same concept as the microwave cover but for your pans on the stove. Bacon grease splatters. A lot. Like an insane amount! Every time you make a dish like Blackened Pork Chops you’re going to get grease all over the stove, all over the floor, and all over the walls. Avoid that and get a splatter shield.
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.
Glasslock Lunch Containers
The easiest way to conquer keto is to premake your lunches. I used to use Ikea 365+ containers but they started to leak after a while. These glasslock containers are by far the nicest I’ve ever seen.
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!
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.
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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Fry-day: Coconut Shrimp https://cavemanketo.com/fry-day-coconut-shrimp/ https://cavemanketo.com/fry-day-coconut-shrimp/#comments Fri, 07 Feb 2014 23:03:51 +0000 https://cavemanketo.com/?p=3798 I’m always on the look out for cool recipes I can feature for my weekly fry-day feature. This week I’m breaking out the fryer and making some coconut battered shrimp! This is a classic restaurant dish and its pretty easy to make it keto friendly.Start by combining the liquids for the batter.Then get some unsweetened …

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I’m always on the look out for cool recipes I can feature for my weekly fry-day feature. This week I’m breaking out the fryer and making some coconut battered shrimp! This is a classic restaurant dish and its pretty easy to make it keto friendly.Coconut Shrimp BatterStart by combining the liquids for the batter.CoconutThen get some unsweetened coconut.Coconut Flakes with Coconut BatterFor added texture, I used a combination of flaked and shredded coconut.Egg Yolk with Coconut MixtureI mixed that together and then added an egg yolk to help the mixture set.Finished Coconut batterHere’s the finished batter.Shrimp Ready for BatterThoroughly dry off the shrimp.  If you’re using frozen, make sure to thaw them first and remove any shell.  Keep the tail on.Battered ShrimpNow for the messy part, coat the shrimp in the batter.Frying Coconut ShrimpAnd throw it in the deep fryer!Coconut DipWhile the shrimp was cooking, I whipped up a sauce by combining mayo, unsweetened lime juice and some chili garlic sauce.  The chili garlic sauce is made by Huy Fong Foods who make Srirachi but this sauce doesn’t have carbs. Finished Coconut DipHere’s the finished sauce.Finished Fried Coconut ShrimpHere’s a close up of the coconut shrimp.  They turned out really well!  The coating stuck and turned golden brown.Fried Coconut ShrimpAll hail the coconut gods!
Fry-day: Coconut Shrimp
 
Author: 
Nutrition Information
  • Serves: 2
  • Serving size: 6 Shrimp
  • Calories: 670
  • Fat: 69
  • Carbohydrates: 7
  • Fiber: 3
  • Protein: 11
Prep time: 
Cook time: 
Total time: 
Ingredients
  • Shrimp
  • 12 Large Shrimp
  • 30 g Shredded Coconut
  • 15 g Flaked Coconut
  • 90 g Mayo (6 Tablespoons)
  • 45 g Unsweetened Coconut Milk (3 Tablespoons)
  • 1 egg yolk
  • Dip
  • 60 g Mayo (4 Tablespoons)
  • 10 ml Chili Garlic Sauce (2 tsp)
  • 5 ml Unsweetened Lime Juice (1 tsp)
Instructions
  1. Thaw and dry the shrimp
  2. Mix together the rest of the shrimp ingredients
  3. Coat the shrimp in the mixture
  4. Drop the shrimp into the fryer and cook until golden brown
  5. Mix the dip ingredients together
  6. Serve!
 

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
Filter Stand
Use this stand in conjunction with standard cone filters to easily filter your oil. This system is in place of the filtering method that comes with your fryer.

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Spaghetti Squash with Meatballs https://cavemanketo.com/spaghetti-squash-meatballs/ https://cavemanketo.com/spaghetti-squash-meatballs/#comments Wed, 05 Feb 2014 16:33:54 +0000 https://cavemanketo.com/?p=3918 Spaghetti Squash is one of my favorite faux pastas. I’ve had it before as a dinner or as a side but I’ve never had it as one of my week long lunches … until today! If you’re not aware, I make all of my breakfasts and lunches ahead of time and I call these 5-day …

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Spaghetti Squash is one of my favorite faux pastas. I’ve had it before as a dinner or as a side but I’ve never had it as one of my week long lunches … until today! If you’re not aware, I make all of my breakfasts and lunches ahead of time and I call these 5-day recipes. If you make most of the food you’ll be eating over the course of the week ahead of time, it increases your likelihood of keto success. So, today I made three different types of meatballs and combined them with some spaghetti squash!Spaghetti SquashStart by carefully cutting the Spaghetti Squash in half.  On the inside, it looks much like a pumpkin.  Then using a spoon scrape out all of the guts until it looks like the far right. I made two Spaghetti Squashes but you only need one for this recipe.Cooking Spaghetti SquashNext, lay the Spaghetti Squash face down in a casserole dish and add enough water to cover the cut portion of the Spaghetti Squash.  Then bake for 45 minutes at 375 degrees.Cooked Spaghetti SquashWhen you’re done, it will look like this!Onions with Scrap TrapNext, prep the onions. I’ve started using this thing called a Scrap Trap when I cook my meals.  I don’t have a garbage disposal and the trash can is on the other side of the room.  What I used to do was constantly walk back and forth from the trashcan with stuff like the skins of these onions.  Now I just throw them in this bin and clear it at the end of the recipe.  Note that I initially used two onions and two peppers but it was way too much so I used just one in the meatballs.Diced OnionsDiced onions!PepperI always prep my peppers by cutting off the top and bottom, then cutting out the inside.  This yields six relatively simple pieces to chop up.Diced PeppersDiced Peppers!Beef MeatballsI started with the beef meatballs.  Combine the cheese, onions and peppers, Coconut flour, Garlic and an egg.Mixed Beef MeatballsHere’s the beef meatballs all mixed up. I put the entire bowl on a scale, zeroed it, and then grabbed 1.5 Oz for each meatball.Beef Meatballs on TrayHere’s the finished beef meatballs on a foil lined sheet.  Note that I ended up using more ingredients and making more meatballs than necessary which I ate for dinner.Pork Meatball IngredientsCombine the ingredients for the pork meatballs.  I used almond flour and Monterey jack for the pork.Mixed Pork MeatballsMmm, meat!Pork Meatballs on TrayI added the pork meatballs to the sheet.Grinding Chicken ThighsI didn’t have any ground chicken so I made my own using my meat grinder and some chicken thighs!Chicken Meatball IngredientsFinally the chicken meatballs.  I used Flax Meal and Jarlsberg for this version.Chicken Meatballs on TrayAnd formed the meatballs!Meatballs on TrayHere’s the finished sheet of meatballs.Finished Beef MeatballsAnd a close up of the beef …Finished Pork Meatball… and pork …Finished Chicken Meatballs… and chicken meatballs!Spaghetti Squash in Lunch ContainerFor the lunch portion of the meal, I weighed out 100g of Spaghetti Squash into my new lunch containers.Meatballs over Spaghetti SquashThen add a meatball of each type.Parmesan Cheese GraterFor the parmesan cheese on top of the meal, I tried out my new Grater / Shaker combo unit.  The idea is to grate a large amount of cheese into the unit and then turn it over and shake it at the table.  Kind of like the rotary cheese graters but you can pregrate.Spaghetti Squash with MeatballsHere’s the finished dish! I liked the change of pace from my typical lunch casseroles. I doubt people would even realize you were eating keto if you whipped this out at lunch.Dinner Version of Spaghetti Squash with MeatballsI made too much spaghetti squash and meat balls so I had it for dinner as well!
Spaghetti Squash with Meatballs
 
Author: 
Nutrition Information
  • Serves: 10
  • Serving size: 3 meatballs and 100g of Spaghetti Squash
  • Calories: 306
  • Fat: 21
  • Carbohydrates: 13
  • Fiber: 3
  • Protein: 45
Prep time: 
Cook time: 
Total time: 
Ingredients
  • Beef Meatballs:
  • 16 Oz. Ground Beef (80/20)
  • ⅓rd of an Onion
  • ⅓rd of a Green Pepper
  • 1 Tablespoon Coconut Flour
  • 1 Tablespoon Minced Garlic
  • 2 Oz. Cheddar Cheese, shredded
  • 1 Egg
  • Salt and Pepper to taste
  • Pork Meatballs:
  • 16 Oz. Ground Pork
  • ⅓rd of an Onion
  • ⅓rd of a Green Pepper
  • 1 Tablespoon Almond Flour
  • 1 Tablespoon Minced Garlic
  • 2 Oz. Monterey Jack Cheese, shredded
  • 1 Egg
  • Salt and Pepper to taste
  • Chicken Meatballs:
  • 16 Oz. Ground Chicken Thighs
  • ⅓rd of an Onion
  • ⅓rd of a Green Pepper
  • 1 Tablespoon Ground Flax Meal
  • 1 Tablespoon Minced Garlic
  • 2 Oz. Jarlsberg Cheese, shredded
  • 1 Egg
  • Salt and Pepper to taste
  • Spaghetti:
  • 1 kg Spaghetti Squash, cooked and shredded (1 Spaghetti Squash)
  • 10 teaspoons Parmesan Cheese
  • 24 Oz Rao's Homemade Marinara Sauce
Instructions
  1. Cut Spaghetti Squash in half and scrape out the inside
  2. Place face down in a glass container and add water until it goes over the cut portion
  3. Cook at 375 degrees for 45 minutes or until soft when forked
  4. Dice the pepper and onions and divide into three parts
  5. Combine the beef, ⅓rd of peppers and onions, coconut flour, 1 egg, cheddar cheese, garlic and salt + pepper
  6. Divide into 10 meatballs, approximately 1.5 Oz each and place on a foil lined pan
  7. Combine the pork, ⅓rd of peppers and onions, almond flour, 1 egg, Monterey Jack cheese, garlic and salt + pepper
  8. Divide into 10 meatballs, approximately 1.5 Oz each and place on a foil lined pan
  9. Combine the chicken, ⅓rd of peppers and onions, ground flax meal, 1 egg, Jarlsberg cheese, garlic and salt + pepper
  10. Divide into 10 meatballs, approximately 1.5 Oz each and place on a foil lined pan
  11. Cook for 25 minutes at 375 degrees or until internal temperature reaches 165 degrees
  12. Fork the Spaghetti squash and add 100g to each lunch container
  13. Add one of each meatball type to each container
  14. Add 2 Oz. of tomato sauce
  15. Top with 1 tsp. of Shredded Parmesan Cheese
Notes
I showed two peppers and two onions in the prep but it was too much. Also, I had more than 1 lb of each meat when I made it so it made more than 10 meatballs each.
 

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!
KitchenAid Food Grinder Attachment
KitchenAid mixers all have an accessory port on the front of the unit and this attachment allows you to grind all sorts of food! You can make your own hamburger meat mixes or even grind some meat!
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!
Sur La Table Grater / Shaker
This little guy is super convenient to grate hard cheeses like Parmesan and bring to the table to serve. It’s less messy than a rotary cheese grater and it even has measurement marks on it!

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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Cauliflower Casserole https://cavemanketo.com/cauliflower-casserole/ https://cavemanketo.com/cauliflower-casserole/#comments Wed, 29 Jan 2014 22:56:23 +0000 https://cavemanketo.com/?p=3822 I’m always looking for new ideas for casseroles that last the week. I call these 5-day dishes that can be made on Sunday, stored and reheated each day for lunch. I find that this is the easiest way to maintain keto. You only choose to do keto once a week when you cook and it …

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I’m always looking for new ideas for casseroles that last the week. I call these 5-day dishes that can be made on Sunday, stored and reheated each day for lunch. I find that this is the easiest way to maintain keto. You only choose to do keto once a week when you cook and it takes a lot less time during the busy week. This week’s inspiration comes from Cauliflower.  Its a vegetable that I didn’t eat much of before keto but I’ve really become attached to.  Its simple to get and takes flavoring well.
Chicken Thighs in Casserole DishThe first step is most of these casseroles is to prepare the main meat.  I’ve started a new practice of cooking the meat THEN chopping it.  In the past, I’ve often chopped the raw chicken thighs then cooked them in a pan.  It turns out it is significantly less prep time to cook then chop as opposed to chopping then cooking.  The negative is it takes more physical time to cook the chicken in the oven but the tradeoff is less time sitting there and chopping.  Anyway, so load up your chicken thighs in a casserole dish, cover with salt and pepper, and cook for 60 minutes at 350 degrees.Bacon ready for Convection OvenIn the same spirit, I also cook the bacon in my little convection oven as a time saver.  So this and the chicken will be cooking as I prep the rest of the meal.Head of CauliflowerNow on to the cauliflower.  For this recipe, wash the cauliflower, then flip it over and cut out the leaves.Cut up CauliflowerThen chop the cauliflower into sections, discarding the main stem. Continue  to chop them up into bite sized florets and then cook them in the microwave.  I should note that you could substitute fresh cauliflower for 3 10 Oz bags of frozen.Crumb CatcherMy wife bought me this neat little contraption called a “Scrap Trap” that sits on top of a drawer. In our kitchen we don’t have a garbage disposal and I prep all the food on the island on the other side of the kitchen from the trash can.  I was constantly taking scraps and moving them from the cutting board to the trash. Not only was it taking up time but it stunk as I was constantly opening the trash bag.  I didn’t think I was going to use the thing but its one of my favorite additions as I can use it as a mini trash bag during meal prep and just empty it at the end.Sliced OnionsDice the onions.  Diced PeppersAnd the Peppers.Bacon GreaseGrab a dollop of Bacon Grease.  You do have a bacon grease holder, right?Melting Bacon GreaseAnd melt it in a cast iron skillet.Frying Peppers and OnionsCook the peppers and onions until lightly browned and tender.Monterey Cheese Ready for ShreddingNext, we need to shred the cheese using a food processor.  You can buy it preshredded at the store but they often add potato starch to make sure the cheese doesn’t bind and this adds carbs.  I prefer less processed anyway.  I think you get a better quality cheese when you buy it in blocks.Shredded Monterey CheeseHere’s the shredded Monterey Jack.Shredded Cheddar CheeseDo the same for the cheddar.Finished BaconMmmm, our bacon is done!  Don’t eat it before you add it to the recipe!!Cooked Chicken ThighsAlso, here’s the finished chicken thighs.  They are now super easy to cube.Chopped Chicken ThighsCube the chicken and add it to a large mixing bowl.Chicken and Green OnionsThrow in the green onions.Adding CauliflowerAnd the cauliflower.Adding the Peppers and OnionsAnd the Onions and Peppers.Adding the BaconAs well as the bacon.Adding the Cream CheeseMaybe less pictures next time, also add the Cream Cheese and Heavy Cream.Adding the CheeseAnd 12 Oz of the cheese.  Reserve the last 4.Mixed Cauliflower CasseroleMix it up!  If it doesn’t look like gruel, its not a casserole!!Casserole in Dish with CheeseNow throw it all in really large casserole dish.  This one was exceedingly full, I wasn’t even sure it would fit!Finished Cauliflower CasseroleBake for 25 minutes covered at 350 degrees, then 5 minutes uncovered.Cauliflower CasseroleHere’s the finished product, ready to be sealed away for lunch!
Cauliflower Casserole
 
Author: 
Nutrition Information
  • Serves: 10
  • Serving size: 1/10th
  • Calories: 516
  • Fat: 34
  • Carbohydrates: 9
  • Fiber: 3
  • Protein: 44
Prep time: 
Cook time: 
Total time: 
Ingredients
  • 12 Chicken Thighs (4 Oz. Each)
  • 1 Head Cauliflower (30 Oz. chopped)
  • 8 Oz Cheddar Cheese, Shredded
  • 8 Oz Monterey Jack Cheese, Shredded
  • 1 Bunch Green Onions (6 Green Onions, 75g total)
  • 6 Thick Cut Bacon Slices
  • 1 Medium Onion (162g)
  • 1 Medium Green Pepper (147g)
  • 1 Tablespoon Minced Garlic
  • 8 Oz Cream Cheese
  • 4 Oz Heavy Cream
  • Salt and Pepper to taste
Instructions
  1. Start by adding the chicken thighs to a casserole dish, adding salt and pepper, adding some water to about mid thigh and cooking at 350 degrees for 60 minutes
  2. OR chopping the chicken up and cooking it in a pan on the stovetop
  3. Cook the bacon in the oven for 15-20 minutes at 450 degrees (if using separate convection oven, otherwise cook it next to the chicken and watch it, probably 20-25 minutes)
  4. Chop up a head of cauliflower into florets
  5. Cook the cauliflower in the microwave on the vegetable setting
  6. Chop up the onions and peppers and pan fry
  7. If oven baking the chicken, chop up cooked chicken into a large bowl
  8. Add all of the other ingredients, reserving 2 Oz Cheddar and 2 Oz of Monterey Jack
  9. Add the mixture into a large, greased casserole dish and top with the remaining cheese
  10. Cover with foil and cook for 25 minutes at 350 degrees, then 5 minutes without the foil
 

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.
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!

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!
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!
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!

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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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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Marinated Pork Chops https://cavemanketo.com/marinated-pork-chops/ https://cavemanketo.com/marinated-pork-chops/#respond Fri, 17 Jan 2014 21:47:59 +0000 https://cavemanketo.com/?p=3425 I’m always looking for new meals that make lunch for the week. I normally end up punting and making either Mexican Spinach Casserole or Cheesy Chicken Casserole. This week I wanted to try something different. Pork Chops were on sale at BJs so I thought I’d bake up a ton of pork chops and serve …

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I’m always looking for new meals that make lunch for the week. I normally end up punting and making either Mexican Spinach Casserole or Cheesy Chicken Casserole. This week I wanted to try something different. Pork Chops were on sale at BJs so I thought I’d bake up a ton of pork chops and serve it with a side of Spinach Crap! This is my latest in a long line of recipes I tag with 5-day indicating you can make them on Sunday and have lunch for the week!
Pork Chops
Here’s the pork chops. Nothing fancy, just regular, sliced pork.
Pork Chop Marinade

This recipe starts by making the marinade.  Add all of the ingredients except for the pork into the mini food processor.Blending Pork Chop MarinadeNext, pulse the mixture for a few seconds using your immersion blender.

Finished Pork Chop Marinade

When you’re done, it should look like this. Pork Chops with Marinade

Next, place all of the pork chops in a large baking dish and coat with the marinade.  Cook for 60 minutes at 350 degrees, flipping the pork chops half way through.Cooked Pork Chops

Here’s the finished pork chops!Cut up Pork Chops

Since I’m going to be eating this for lunch, I chopped the pork chops up into bite sized portions.  This way I didn’t have to bring a knife.Pork Chop lunch with Spinach Crap

When eating pork chops on keto, keep in mind that they are pretty lean.  Make sure to pair them with something fatty.  In this case, I made a round of Spinach Crap and combined it with the pork for lunch!

Marinated Pork Chops
 
Author: 
Nutrition Information
  • Serves: 10
  • Serving size: 1/10th
  • Calories: 323
  • Fat: 14
  • Carbohydrates: 1
  • Fiber: 0
  • Protein: 46
Prep time: 
Cook time: 
Total time: 
Ingredients
  • 18 Pork Chops (4.46lbs)
  • 4 Tablespoons Soy Sauce
  • ½ Cup Apple Cider Vinegar
  • ½ Cup Splenda
  • ½ tsp Pepper
  • ½ tsp Ginger
Instructions
  1. Start by adding all of the ingredients other than the pork chops to a food processor
  2. Mix the marinade
  3. Place all of the pork chops in a greased pan and pour the marinade over it
  4. Cook for 60 minutes at 350 degrees, flipping after 30 minutes
  5. Chop up the pork chops into bite sized pieces and divide equally into 10 lunch servings
Notes
Pork is very lean so pair with a fatty side to balance out the meal.
Cuisinart Immersion Blender
The Immersion Blender is another one of those items I thought would be completely worthless when I first got it. I knew you could make soups with it but I never imagined that you could whip up a chocolate mousse or even use its mini food processor to make homemade dressing!
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.
Glasslock Lunch Containers
The easiest way to conquer keto is to premake your lunches. I used to use Ikea 365+ containers but they started to leak after a while. These glasslock containers are by far the nicest I’ve ever seen.

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Fry-day: Cheesy Sausage Balls https://cavemanketo.com/fry-day-cheesy-sausage-balls/ https://cavemanketo.com/fry-day-cheesy-sausage-balls/#comments Fri, 06 Dec 2013 18:44:21 +0000 https://cavemanketo.com/?p=2931 Sometimes, simple is best. This Fry-day, I’m taking some pre-made cheesy sausage balls and throwing them in the deep fryer. That’s it. I like this one cause you can premake and freeze a bunch of sausage balls and just fry a few at a time for a meal. Here’s the finished balls.  The crust is …

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Sometimes, simple is best. This Fry-day, I’m taking some pre-made cheesy sausage balls and throwing them in the deep fryer. That’s it. I like this one cause you can premake and freeze a bunch of sausage balls and just fry a few at a time for a meal.

Fried Cheesy Sausage BallsHere’s the finished balls.  The crust is much crisper than when I baked the balls. Some of the cheese leaks out but it solidifies when it hits the frying oil.Frozen Cheesy Sausage BallsAs you can see, I premade a bunch of cheesy sausage balls and just threw them into a ziplock bag.  Just make sure they’re separated when you throw them into the freezer so they don’t clump together.

Fry-day: Cheesy Sausage Balls
 
Author: 
Nutrition Information
  • Serves: 12
  • Serving size: 1 Ball
  • Calories: 173
  • Fat: 14
  • Carbohydrates: 1
  • Fiber: 0
  • Protein: 10
Prep time: 
Cook time: 
Total time: 
Ingredients
  • 12 oz Jimmy Dean's Sausage
  • 6 oz Shredded Cheddar cheese
  • 12 Cubes Cheddar (Optional)
Instructions
  1. Mix shredded cheese and sausage
  2. Divide into 12 equal parts
  3. Place cube of cheese into center of sausage and roll into balls
  4. (Optional) Freeze the sausage balls
  5. Fry at 375 degrees until crispy
 

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
Filter Stand
Use this stand in conjunction with standard cone filters to easily filter your oil. This system is in place of the filtering method that comes with your fryer.

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