Brussels Sprouts – 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 Spicy Fried Brussels Sprouts | Video https://cavemanketo.com/video-fried-brussels-sprouts/ https://cavemanketo.com/video-fried-brussels-sprouts/#respond Sat, 07 Mar 2015 16:50:25 +0000 https://cavemanketo.com/?p=5501 Well folks, it’s that time again, FryDay! This is part of my ongoing series where I feature keto fried goodies! Today I’m going to break out the lard, fire up the fryer and make me some Brussels Sprouts! For more info check out the original post: Spicy Fried Brussels Sprouts   Related Kitchen Essentials DeLonghi …

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Well folks, it’s that time again, FryDay! This is part of my ongoing series where I feature keto fried goodies! Today I’m going to break out the lard, fire up the fryer and make me some Brussels Sprouts!

For more info check out the original post: Spicy Fried Brussels Sprouts

 

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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Fry-day: Spicy Fried Brussels Sprouts https://cavemanketo.com/fry-day-spicy-fried-brussels-sprouts/ https://cavemanketo.com/fry-day-spicy-fried-brussels-sprouts/#comments Fri, 18 Oct 2013 22:42:16 +0000 https://cavemanketo.com/?p=2559 Well folks, its that time again, Fry-day! As I mentioned last time, I’m going to try and do a weekly column where I feature something fried. Today I’m going to get out the grease, fire up the fryer and make me some brussels sprouts! Here’s the finished Spicy Brussels Sprouts.  Let me just say, I’ve …

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Well folks, its that time again, Fry-day! As I mentioned last time, I’m going to try and do a weekly column where I feature something fried. Today I’m going to get out the grease, fire up the fryer and make me some brussels sprouts!

Spicy Fried Brussels Sprouts

Here’s the finished Spicy Brussels Sprouts.  Let me just say, I’ve made a ton of other brussels sprout recipes, but these are hands down the best.  The crispiness combined with the spicy sauce is awesome!Washing Brussels Sprouts

First, wash the brussels sprouts.  I like to float them in a large bowl of water and that way I can just grab them out of the water as I am chopping them up.Quartering Brussels Sprouts

Speaking of chopping, I like to quarter them as shown.  First I cut the end off, then I set it up on its end and cut it into four pieces as shown above.Quartered Brussels Sprouts

Once you’re done quartering, you should be left with a large pile of brussels sprouts!Brussels Sprouts in Fryer Basket

Now throw the brussels sprouts into the bowl of the fryer. Make sure not to overload your fryer because it could boil over.  When cooking vegetables like this lots of water is steamed out of the vegetables as they fry and it can cause a boil over.Frying Brussels Sprouts

Mmmm, frying brussels sprouts!Spicy Mayo Sauce

While the brussels sprouts are frying, we can put together the sauce.  Here we’re just mixing together mayo, hot sauce and lime juice.

Finished Spicy Mayo Sauce

Stir it together until its well mixed as shown above.Fried Brussels Sprouts

Take the brussels sprouts out when they look golden brown and crispy. This should take 2-3 minutes.Sauce on Brussels Sprouts

Once they’re all fried, add the sauce and stir.Mixed Brussels Sprouts

It ain’t pretty, but its good!

Fried Brussels Sprouts

And you’re done!  Spicy Fried Brussels Sprouts!!  What cool creations have you fried up in your kitchen?

Fry-day: Spicy Fried Brussels Sprouts
 
Author: 
Nutrition Information
  • Serving size: ¼th
  • Calories: 167
  • Fat: 11
  • Carbohydrates: 16
  • Fiber: 7
  • Protein: 6
Prep time: 
Cook time: 
Total time: 
Ingredients
  • 1 lb 8 oz Brussels Sprouts
  • 2 Oz Mayo
  • 0.5 Oz Srirachi
  • 1 tsp Lime Juice
Instructions
  1. Wash and then quarter the Brussels Sprouts
  2. Fry them in batches, make sure not to overload the fryer
  3. Fry for 6 minutes or until golden brown
  4. Mix together the liquid ingredients, then combine with the Brussels Sprouts and enjoy!
 

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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Brussels Sprout Casserole https://cavemanketo.com/brussel-sprout-casserole/ https://cavemanketo.com/brussel-sprout-casserole/#comments Mon, 01 Jul 2013 18:25:45 +0000 https://cavemanketo.com/?p=2312 Brussels sprouts are pretty much my favorite vegetable. I used to not like them but then I realized I was just lacking the proper preparation.  In the past I’ve fried or baked them but today I’m going to combine them into a casserole. This makes it easy to prepare ahead of time and throw in …

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Brussels sprouts are pretty much my favorite vegetable. I used to not like them but then I realized I was just lacking the proper preparation.  In the past I’ve fried or baked them but today I’m going to combine them into a casserole. This makes it easy to prepare ahead of time and throw in the oven before a meal.

Finished Brussels Sprout CasseroleI didn’t get a really good picture of the finished product but here’s the completed casserole!

Brussels SproutsIn case you didn’t guess, this recipe starts out with brussels sprouts.Washing Brussels SproutsI used to hand wash all of the brussels sprouts but since then I’ve found a better method.  I just fill the entire bag with water, swish it around, and scoop them out as I need them.  Its much faster than hand washing each one.Food Processor with slicing attachmentRather than hand cut all of the brussels sprouts, I used my food processor with the slicing attachment. This makes quick work out of all of the brussels sprouts; saving you a ton of time! Sliced brussels sproutsThe food processor makes quick work of the 2 lbs of brussels sprouts and you end up with these thin slices of brussels sprout.Adding cheese to sliced brussesl sprouts

Now start assembling all of the ingredients into a bowl. First the cheese goes in.Spices and herbs with brussels sproutsThen the remaining herbs and spices.Casserole mixtureMix them all up!Brussels sprout casserole in dish with cream

Now throw all of the ingredients into a large, greased casserole dish.  Spread the mixture out and pour the cream over the top.Fine grater on food processorTo shred the Parmesan cheese, I used the fine grater attachment on the same food processor. This thing makes quick work of grating hard cheese and creates a really fine finished product.
Fine grated Parmesan CheeseThis is way finer than the average Parmesan in a can from the store and I think it acts much more like a thickener.Brussels Sprouts Casserole topping ingredientsNow for the topping we start with some almond flour.Brussels Sprouts Casserole topping ingredientsThen add in the Parmesan and some melted butter. Mix it until it forms clumps.Brussels Sprout Casserole with ToppingNow spread the mixture over the top of the casserole to form the crust.Brussels Sprout Casserole with steak and cauliflower mashHere’s the brussels sprout casserole along with a nice steak and some mashed cauliflower!

Brussels Sprout Casserole
 
Author: 
Nutrition Information
  • Serves: 8
  • Serving size: 1/12
  • Calories: 350
  • Fat: 29
  • Carbohydrates: 10
  • Fiber: 4
  • Protein: 13
Prep time: 
Cook time: 
Total time: 
Ingredients
  • 2 Lb Brussels Sprouts
  • 8 Oz Cheddar Cheese
  • 2 tsp Thyme
  • 2 Tbsp Minced Garlic
  • 2 Cups Heavy Cream
  • 4 Oz Grated Parmesan
  • 1 Cup Almond Flour
  • 2 Tbsp Butter
Instructions
  1. Start by washing and chopping the brussels sprouts. You can either thinly slice the brussels sprouts by hand or use a food processor
  2. Add the cheese, Thyme and garlic to the brussels sprouts and mix
  3. Spread the mixture into a large, greased casserole dish
  4. Pour the cream over the brussels sprout mixture
  5. Combine almond flour, finely shredded Parmesan cheese, and melted butter until crumbly
  6. Spread the topping mixture over the top of the casserole
  7. Bake for 30 minutes at 350 until the mixture is bubbling and the crust starts to turn golden brown

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Cast Iron Skillet Frittata https://cavemanketo.com/cast-iron-skillet-frittata/ https://cavemanketo.com/cast-iron-skillet-frittata/#comments Tue, 19 Mar 2013 10:28:24 +0000 https://cavemanketo.com/?p=1964 If you know me, you know I love my cast iron.  I have a fancy set of Calphalon non stick that we got for our wedding but since I’ve started keto I almost exclusively cook with Cast Iron.  Well recently I’ve pickup up a new ginormous-sized cast iron skillet and I knew what I had …

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If you know me, you know I love my cast iron.  I have a fancy set of Calphalon non stick that we got for our wedding but since I’ve started keto I almost exclusively cook with Cast Iron.  Well recently I’ve pickup up a new ginormous-sized cast iron skillet and I knew what I had to do.  I had to make a giant, week sized frittata! If you’re not familiar, a frittata is basically a skillet baked omelet.  It is very similar to a quiche but the taste and texture is different because of the cooking vessel. Also, I have been getting tired of my standby breakfast quiche and I needed something new.

Finished Cast Iron Skillet Frittata

Here’s a finished slice!  It was amazing!  I think I did use a few too many veggies but the end result was really good.

Cooking Bacon

The first step in this recipe is to cook the bacon.  This pan is so big I needed both of my bacon presses in order to cover the bacon!Sliced Peppers

While the bacon is cooking, take this chance to prep the vegetables.  The first thing is to thinly slice a green pepper.  I like to do slices because when fried they make a string like texture which gives a nice feel to the breakfast.Sliced Onions

Do the same with an onion.

Brussels SproutsNext come the brussels sprouts. I used to wash the brussels sprouts individually but now I just put them in a bowl and soak them in cold water.  Then you can move them around and rinse them all at once.

Sliced Brussels SproutsFor this recipe, I used the slicing attachment for the food processor. It makes quick work of the brussels sprouts! I just take a few out of the water at a time and throw them down the chute of the slicer.

Sliced CauliflowerI did the same thing to a head of cauliflower.  I’d never actually sliced cauliflower like this before but it was pretty easy!

Skillet with Bacon GreaseAt this point your bacon should be done.  The added bonus is that we’ve got the frying grease all ready to go for our vegetables.

Frying VegetablesNow throw all the vegetables in and get frying!

Mixed VegetablesHere’s the vegetables mid fry.  I mixed them around every few minutes to distribute the heat.

Shredded CheeseWhile the vegetables are cooking, I shredded my weeks worth of shredded cheddar.

Vegetables Mid CookEventually the vegetables will reduce down to this form.  When they start to get translucent you are good to go!

Eggs with SpicesPrep the eggs by getting 12 eggs, 180 ml of heavy cream and the spices together.

Mixed EggsWhisk the eggs together and set aside.

Adding bacon to vegetablesNow crumble the bacon and add it to the mixture.

Vegetables with CheeseThen add the cheese to the skillet and mix it up.  These next steps need to be done fast as you don’t want the cheese in the skillet too long or else it sticks.

Cooked VegetablesMix it all up and it should look like above.

Cast Iron Skillet Frittata Ready for the OvenFinally, add the eggs and mix it some more. At this point, you want to cook the mixture, as it is right now, for 2-3 minutes on the stove top.  This sets the bottom of the mixture.  If you skip this step you’ll probably have a runny frittata.

Finished Cast Iron Skillet FrittataAfter 25 minutes in the oven you’ll get a golden brown crust and a finished frittata!

Sliced Cast Iron Skillet FrittataI only needed four days worth of breakfast this week so I cut the mixture into 8 pieces.

Cast Iron Skillet Frittata Ready for the weekAnd there you have it!  I place the breakfast into a ziploc, microwaveable container and I’m all set for the week.  I don’t even eat breakfast at home anymore, I just grab one of these on my way out the door and heat it up at the office!

Cast Iron Skillet Frittata
 
Author: 
Nutrition Information
  • Serves: 8
  • Serving size: ⅛th
  • Calories: 491
  • Fat: 35
  • Carbohydrates: 18
  • Fiber: 6
  • Protein: 29
Prep time: 
Cook time: 
Total time: 
Ingredients
  • 8 Slices Bacon
  • 1 Small Onion (125 g)
  • 1 Small Pepper (133 g)
  • 542 g Brussels Sprouts
  • 1 Head Cauliflower (965 g)
  • 12 Oz. Cheddar Cheese
  • 12 Eggs
  • 6 Oz Heavy Cream
  • ½ tsp Garlic Powder
  • ½ tsp Onion Powder
  • ½ tsp Salt
  • ½ tsp Pepper
Instructions
  1. Start by cooking bacon until crisp, keep the bacon grease in the skillet
  2. Thinly slice the onion and pepper
  3. Shred the brussels sprouts and cauliflower
  4. Cook all the vegetables in the skillet
  5. While vegetables are cooking, prepare the egg mixture with 12 eggs, 6 Oz cream and spices, whisk to combine
  6. If required, shred cheddar cheese
  7. When the vegetables are done, aka translucent and cooked, crumble and add the bacon and cheese
  8. Mix well and then add the eggs and mix again
  9. Cook for 2-3 minutes on stovetop
  10. Transfer skillet to oven set to 450 and cook for an additional 25 minutes
  11. Slice and serve!
Notes
I used a lot of vegetables, probably more than I wanted to. If I were to do it again I'd reduce the amount which would also lower the carbs. IMPORTANT: Make sure the skillet you use is oven proof to 450 degrees. Also, if you use some sort of handle protector on your cast iron, make sure to take it off as well!
 

 

 

 

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Cheesy Brussels Sprouts https://cavemanketo.com/cheesy-brussel-sprouts/ https://cavemanketo.com/cheesy-brussel-sprouts/#comments Mon, 04 Mar 2013 11:19:06 +0000 https://cavemanketo.com/?p=1766 Brussels Sprouts are one of my favorite vegetables. I never liked them growing up but now that I have found more interesting ways to prepare them I’ve grown to love them. The first time I ever used the food processor to prepare brussels sprouts was with the Brussels Sprout Burgers.  It was so successful that …

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Brussels Sprouts are one of my favorite vegetables. I never liked them growing up but now that I have found more interesting ways to prepare them I’ve grown to love them. The first time I ever used the food processor to prepare brussels sprouts was with the Brussels Sprout Burgers.  It was so successful that I decided to try it again!

Cheesy Brussels SproutsHere is the finished product!  As usual, the more it looks like greasy mush, the better it tastes!

Cooking BaconAs with most good keto recipes, this one starts with cooking bacon.  Make sure to use a bacon press to get nice flat bacon.

Food ProcessorFor this version, we’re going to use the food processor with the slicing attachment. Wash Brussels SproutsMake sure to wash the brussels sprouts.  Rather than wash each one, I just put them in a large bowl and fill it with water.

Sliced Brussels SproutsHere are the resulting brussels sprouts.  The effect was really cool!  It pretty much made chips out of them.  Way faster than cutting them by hand …

Shredded CheeseWhile I had the food processor out, I shredded some cheddar cheese.

Finished BaconBy now, the bacon should be done.  Let it drain and save for later.

Fry Brussels Sprouts in Bacon GreaseNow, commence frying!

Cooked Brussels SproutsAfter a few minutes, it should look like this.  At this point, you are ready to add the bacon and cheese.

Added BaconCrumble the bacon and add it to the mix.

Throw in the cheeseAdd the cheese.

Finished Cheesy Brussels SproutsAnd its done!

Cheesy Brussels Sprouts with Seared and Stuffed Flank SteakHere’s the Cheesy Brussels Sprouts with the Seared and Stuffed Flank Steak!

Cheesy Brussels Sprouts
 
Author: 
Nutrition Information
  • Serves: 4
  • Serving size: 126g (1/4th)
  • Calories: 256
  • Fat: 20
  • Carbohydrates: 4
  • Fiber: 2
  • Protein: 16
Prep time: 
Cook time: 
Total time: 
Ingredients
  • 5 Slices Bacon
  • 16 Oz. Brussels Sprouts
  • 6 Oz. Cheddar Cheese
Instructions
  1. Cook the bacon until crisp
  2. Wash the brussels sprouts then shred with a food processor
  3. Fry the brussels sprouts in the bacon grease
  4. Once the brussels sprouts are getting crisp and translucent, add in the bacon and cheese
  5. Cook a little longer until combined
 

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Brussels Sprout Burgers https://cavemanketo.com/brussel-sprout-burgers/ https://cavemanketo.com/brussel-sprout-burgers/#comments Sun, 17 Feb 2013 13:24:27 +0000 https://cavemanketo.com/?p=1605 I love brussels sprouts.  They are one of my favorite vegetables but its so much work to prepare them.  I really like my Bacon Brussels Sprouts but to properly prepare them you need to quarter and wash a million brussels sprouts! Then I got the idea, why not shred the sprouts?  Just rinse them off and …

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I love brussels sprouts.  They are one of my favorite vegetables but its so much work to prepare them.  I really like my Bacon Brussels Sprouts but to properly prepare them you need to quarter and wash a million brussels sprouts! Then I got the idea, why not shred the sprouts?  Just rinse them off and through them through the food processor!  It worked out really well and made a nice little vegetable patty.  In fact, I think if I were to have a vegetarian over, I would probably make these instead of veggie burgers! I made these for Valentine’s day along with Seared and Stuffed Flank Steak and Strawberry Cheesecake.

Brussels Sprout Burger

Here’s the pan fried finished product, the brussels sprout burger!

Brussels SproutsStart with a decent set of brussels sprouts.  I get these large bags from BJs.  I wouldn’t get frozen ones, for some reason those seem to taste off and are normally not a green.

Food ProcessorThe next step is to shred the brussels sprouts.  To do this, I just used the grater wheel on the food processor with the chute open. I just washed a handful of the brussels sprouts and tossed them in the whole!

Shredded Brussels SproutsIt worked out really well!  It made a ton of brussels sprouts with none of the hassle.

Cut Green OnionsNext chop some green onions and mix them in with the brussels sprouts.

Fine Grater DiscNext we need to add some fillers to the brussels sprouts to turn it into a sort of dough.  The first part of this is grated parmesan cheese.  Since I already had the food processor out, I used my new fine grater disc to pulverize the parmesan cheese. It was pretty interesting, it created super fine particles of parmesan in literally seconds.

Brussels Sprouts and dry ingredientsAdd the parmesan cheese, almond flour, and seasoning to the brussels sprouts and mix thoroughly.

Crumbled Goat CheeseCrumble some goat cheese onto the mix and use your hands to work it into the mix.

Brussels Sprout DoughFinally, add the eggs and continue mixing.  It should look like this.  At this point its pretty malleable and capable of being formed.

Measuring out pattiesBy the way, a good trick is to take your food scale and cover it with saran wrap. Then just plop the required amount onto the scale to get consistent patties. You can eyeball it as well but this will result in uniform patty sizes which will translate to even and consistent cooking times.  I chose to make 4 ounce patties which yielded 14 patties total.

Brussels Sprout PattiesHere are the finished Brussels Sprout Patties!

Hot Bacon GreaseMake sure to preheat the oil and get it pretty hot.  You want it to sizzle and to create a nice brown layer on the patty. I used bacon grease but if your making this for a vegetarian make sure to use something different 🙂

Frying PattiesHere are the patties frying.  I cooked them for 2.5 minutes per side and it turned out really well!

Flipped Brussels Sprout PattiesFlip ’em over and fry the other side!

Brussels Sprout Burger with Seared and Stuffed Flank SteakHere’s the finished Brussels Sprout Burger we had on Valentine’s day with some Seared and Stuffed Flank Steak!  I didn’t show it here but you can serve this with some sour cream on top.

Brussels Sprout Burger and BreakfastI also tried eating them with breakfast with great success!  I just fried up a bacon weave, added some cheese and threw an over-easy egg on top!!

Brussels Sprout Burgers
 
Author: 
Nutrition Information
  • Serves: 14
  • Serving size: 1/14th
  • Calories: 182
  • Fat: 11
  • Carbohydrates: 7
  • Fiber: 3
  • Protein: 14
Prep time: 
Cook time: 
Total time: 
Ingredients
  • 32 oz Brussels Sprouts (907g)
  • 36 g Green Onion
  • 8 oz Parmesan Cheese
  • ⅓ cup Almond Flour
  • 3 Eggs
  • 11 oz Goat Cheese
  • Salt and Pepper to taste
Instructions
  1. Wash Brussels Sprouts and shred using the grater function of a food processor
  2. Finely grate the Parmesan and mix with the brussels sprouts along with the almond flour, salt and pepper
  3. Crumble the goat cheese onto the mixture and use your hands to combine
  4. Beat three eggs together and combine with the mixture
  5. Patty out 4 oz "burgers"
  6. Heat oil in a cast iron skillet
  7. Fry the burgers for 2.5 minutes per side until crisp
 

 

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Bacon Brussels Sprouts https://cavemanketo.com/bacon-brussel-sprouts/ https://cavemanketo.com/bacon-brussel-sprouts/#comments Thu, 02 Aug 2012 11:47:34 +0000 https://cavemanketo.com/?p=1062 Getting enough greens is always an issue.  Even though keto is heavy on the fat and protein, you still need your vegetables!  So what’s the best way to prepare vegetables?  Drench them in fat and bacon of course! Here is the finished dish and let me tell you, it tastes amazing! This possibly replaces creamy …

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Getting enough greens is always an issue.  Even though keto is heavy on the fat and protein, you still need your vegetables!  So what’s the best way to prepare vegetables?  Drench them in fat and bacon of course!

Bacon Brussels SproutsHere is the finished dish and let me tell you, it tastes amazing! This possibly replaces creamy cheesy spinach as my favorite side.

Preparing Brussels SproutsStart with fresh brussels sprouts, then cut off the bottom and finally quarter. Feel free to keep the extra leaves that fall off in the process as well.

Bowl of Brussels SproutsOnce you’ve quartered all of the brussels sprouts, throw them in a large prep bowl.

Bacon GreaseNext mix in 1/4 of a cup of bacon grease into the mix.  You do have a bacon grease keeper, don’t you? As you can see I’ve almost filled mine, its sad but its a pretty big accomplishment 🙂  If you don’t have bacon grease, just use olive oil.

Mixed Brussels SproutsAt this point, also add the fish sauce and pepper.  No salt is needed since the fish sauce and the bacon grease is already pretty laden with sodium.  Note that the fish sauce smells rank but I promise it tastes good after cooking.

Frying baconOf course it wouldn’t be a keto side without bacon!  For really flat, evenly cooked bacon, use a bacon press.

Bacon Brussels SproutsOnce the bacon is done, cut it into small slices and mix in with the brussels sprouts.  Cook for 40 minutes at 450, stirring every 10 minutes.  Then broil for 2 minutes to brown the sprouts if needed.

Brussels Sprouts with chicken and slawHere are the Bacon Brussels Sprouts with some jerk chicken and cole slaw.

Bacon Brussels Sprouts
 
Author: 
Nutrition Information
  • Serves: 4
  • Serving size: ¼th
  • Calories: 143
  • Fat: 10
  • Carbohydrates: 8
  • Fiber: 3
  • Protein: 6
Prep time: 
Cook time: 
Total time: 
Ingredients
  • 24 Oz Brussels Sprouts
  • ¼ Cup Fish Sauce
  • ¼ Cup Bacon Grease ( Can subsitute any oil)
  • 6 Strips Bacon (Optional)
  • To Taste Pepper
Instructions
  1. De-stem and quarter brussels sprouts
  2. Mix the brussels sprouts with the bacon grease and fish sauce
  3. Cook bacon and cut into small strips
  4. Add bacon into mix along with pepper and stir
  5. Spread brussels sprouts on a greased pan
  6. Cook at 450 degrees for 40 minutes, stirring every 10 minutes
  7. Finish off the brussels sprouts on broil for a few minutes

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