Pefect Ratio – 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 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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Caveman Keto Recipes: Keto Taco Salad https://cavemanketo.com/video-keto-taco-salad/ https://cavemanketo.com/video-keto-taco-salad/#comments Sat, 26 Oct 2013 16:47:21 +0000 https://cavemanketo.com/?p=3132 Tasty lunch meal that has the perfect keto ratio of fat to protein and carbs! Check out the original recipe for the full ingredients, tools used and nutrition information: Keto Taco Salad

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Tasty lunch meal that has the perfect keto ratio of fat to protein and carbs!

Check out the original recipe for the full ingredients, tools used and nutrition information: Keto Taco Salad

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Caveman Keto Recipes: Mexican Spinach Casserole https://cavemanketo.com/video-mexican-spinach-casserole/ https://cavemanketo.com/video-mexican-spinach-casserole/#comments Mon, 02 Sep 2013 00:03:36 +0000 https://cavemanketo.com/?p=3122 Make a delicious lunch for the entire week with this dish. This meal also follows the perfect keto ratio of 65% fat, 30% protein, and 5% carbs! Check out the original recipe for the full ingredients, tools used and nutrition information: Mexican Spinach Casserole

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Make a delicious lunch for the entire week with this dish. This meal also follows the perfect keto ratio of 65% fat, 30% protein, and 5% carbs!

Check out the original recipe for the full ingredients, tools used and nutrition information: Mexican Spinach Casserole

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Chorizo Breakfast Casserole https://cavemanketo.com/chorizo-breakfast-casserole/ https://cavemanketo.com/chorizo-breakfast-casserole/#comments Fri, 15 Mar 2013 10:53:37 +0000 https://cavemanketo.com/?p=1876 Update: I’ve posted a YouTube video on making Chorizo Breakfast Casserole! I break my breakfast foods into two separate categories. First there is the weekend breakfast. This is meant to be extravagant, over the top, and possibly really long and time consuming.  There is a decent payoff but it is in no way practical for …

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Update: I’ve posted a YouTube video on making Chorizo Breakfast Casserole!

I break my breakfast foods into two separate categories. First there is the weekend breakfast. This is meant to be extravagant, over the top, and possibly really long and time consuming.  There is a decent payoff but it is in no way practical for every day eating.  Also, these recipes might be too high in calories or have ratios that aren’t perfect for keto. The second category is the weekday breakfast.  These should be super easy and make tons of portions. Today’s recipe fits in the later category. Chorizo Breakfast Casserole is designed for 5 days of breakfast for two.

Finished Chorizo Breakfast CasseroleHere’s the finished result!  Note that half has tomatoes because my wife like’s them in her breakfast and I don’t 😉

ChorizoToday’s recipe starts with chorizo.  If you’re not familiar, its a spicy Latin sausage.  I used to be able to find it ground but for some reason it now only comes in this sausage form.

grinding chorizoNo fear, we can grind it! Honestly, I was kind of shocked that this worked so well but I just jammed those sausages into my Kitchenaid meat grinder and it make a really nice consistency!

Ground ChorizoI ground the whole package and froze the remainder for later.

15" Lodge Cast IronTo make my breakfast cooking easier, I recently picked up a 15″ Lodge Cast Iron. Note, this thing is HUGE! You can see my 12″ and 8″ in the background for comparison. On the plus side it really makes quick work of these large portion sizes.

Ground ChorizoSpread the ground chorizo out on the skillet and cook away!

Onions and PeppersNext I chopped up some onions and peppers and threw them in the same skillet after the chorizo was finished.

Chroizo and OnionsOnce the onions are done, add them into a large bowl along with the chorizo.  This is a change from the way I used to make my breakfast casseroles like the breakfast quiche. I used to mix them up in the casserole dish but this caused it to be inconsistent and it would often stick to the pan. So now I use a huge bowl and add all the ingredients as they finish.

SpinachFor this version, I microwaved some frozen spinach, drained it, and tossed it in.  Note that you could add any vegetables at this point.  I often go with either cauliflower or broccoli depending on what I have on hand.

EggsNow for the eggs. For casserole sized dishes, I normally do 12 eggs.

Cream Then I add 1 Tbsp (15 ml / 15 g) per egg.SpicesThen I add the standard spices.  For me that means onion powder, garlic powder, salt and pepper.Eggs WhiskedFinally I whisk it all together.

Shredded CheeseThe last ingredient is freshly shredded cheese.

Add the CheeseAdd the cheese to the bowl along with all the rest of the ingredients.Add the eggs and mixThe last thing to add is the egg mixture.  Make sure to do this fast as some of the ingredients might be hot and you don’t want to scramble the eggs. You want to transition the mixture to a casserole dish soon after you add the eggs.Place in a greased casserole dishMove the mixture to a large casserole dish and optionally add tomatoes.Finished Chorizo Breakfast Casserole

That’s it!  You’re done!  Now you have a full week of Delicious Chorizo Breakfast Casserole!

Chorizo Breakfast Casserole
 
Author: 
Nutrition Information
  • Serves: 10
  • Serving size: 1/10th
  • Calories: 362
  • Fat: 28
  • Carbohydrates: 7
  • Fiber: 2
  • Protein: 24
Prep time: 
Cook time: 
Total time: 
Ingredients
  • 16 Oz Ground Chorizo
  • 110 g Onion (1 small)
  • 145 g Green Pepper (1 small)
  • 366 g Spinach
  • 180 g Heavy Cream (12 Tbsp)
  • 12 eggs
  • 1 tsp Garlic Powder, Onion Powder, Salt, Pepper
  • 8 Oz Cheddar
  • 9 Oz Cherry Tomatoes
Instructions
  1. Cook the spinach in the microwave
  2. Grind up or chop the chorizo and cook in a skillet until browned
  3. Put finished chorizo in a large bowl
  4. Thinly slice 1 onion and 1 pepper, cook in the same skillet, when done put in the large bowl
  5. When the spinach is done, add to the bowl
  6. Whisk together the 12 eggs, heavy cream and spices
  7. Add the cheese to the bowl and combine, then add the egg mixture and combine
  8. Transfer to a greased casserole dish
  9. (Optional) Add cherry tomatoes
  10. Cook at 350 degrees for 50 minutes
 

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.
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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Mexican Spinach Casserole https://cavemanketo.com/mexican-spinach-casserole/ https://cavemanketo.com/mexican-spinach-casserole/#comments Thu, 19 Apr 2012 12:38:38 +0000 https://cavemanketo.com/?p=769 Update: This recipe is now on the Caveman Keto YouTube Channel. Check out how to make Mexican Spinach Casserole. I am always looking for easy lunch recipes that I can whip together on Sunday and have ready all week. Chicken Thighs with Spinach used to be my standard meal, however the ratio is a little …

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Update: This recipe is now on the Caveman Keto YouTube Channel. Check out how to make Mexican Spinach Casserole.

I am always looking for easy lunch recipes that I can whip together on Sunday and have ready all week. Chicken Thighs with Spinach used to be my standard meal, however the ratio is a little high in protein and it often messes up the whole day.  One of my favorite sites for low carb is Linda’s and this recipe came from her Mexican Spinach Casserole.

Mexican Spinach CasseroleHere is the finished product and this stuff is amazing!  This week, rather than use one giant baking dish like I normally do, I used a rectangular and a square dish.  This way I could cut them into logical portions and make 2×6 meals total.  I normally take my big dish and cut it into 2×5 but this is really hard to eyeball.

Chopped OnionsStart by cutting up an onion and weighing it. This is one of those ingredients that you can adjust if you want more or less carbs.  This is a lot of food so even though this looks like a lot of onions, its for 12 servings.

Onions and peppersThrow the onions and peppers (forgot to show cutting the peppers up, but make about 200g of diced peppers) in with some oil and cook them until they are translucent as shown.

Grated ParmesanWhile the onions and peppers are cooking down, grate the mozzarella cheese on a cheese grater.  I normally use my food processor to grate cheese but this stuff is so soft that it just gums it up; its a lot easier to just grate it by hand.

Frozen SpinachTransfer the onions and peppers to a large prep bowl and throw some frozen spinach in the same pot.  This whole recipe cooks in this same pot but separately to reduce the dishes.  You could also microwave the spinach or use fresh.  I go through so much spinach that these frozen 5 lb bags from BJ’s are the only option.

Ground PorkAfter the spinach is done, throw about 2 lbs of ground pork into the same pot.  Cook it until its no longer red.

Spiced PorkThrow some taco seasoning on the meat.  I’m still using McCormick’s cause I’m lazy but I really need to find something new cause this stuff has carbs.  Do you have a good taco seasoning recipe? If so, post it in the comments!

Finished PorkHere is the finished meat.

Mixing IngredientsNow throw the meat, onions, peppers and spinach into a giant stainless steel mixing bowl. If you don’t have one, I highly recommend them. Cooking for a week tends to make a lot of food and it helps to have a large bowl like this.

Wet IngredientsThrow the sour cream, Rotel (drained), cream cheese and mozzarella into the bowl and mix!

Mixed IngredientsHere is the finished concoction.

Finished Mexican Spinach CasseroleAnd there you have it! This is the rectangular finished dish.  If you want it more spicy, you can put a dash or two of hot sauce on each individual portion when you box it up.

Mexican Spinach Casserole
 
Author: 
Nutrition Information
  • Serves: 12
  • Serving size: 1
  • Calories: 403
  • Fat: 27
  • Carbohydrates: 11
  • Fiber: 3
  • Protein: 26
Prep time: 
Cook time: 
Total time: 
Ingredients
  • 2 Lbs Ground Pork
  • 2 Cans Rotel, drained
  • 8 oz Shredded Mozzarella Cheese
  • 1 Medium Onion (375g)
  • 1 Green Pepper (220g)
  • 10 Tbsp Sour Cream
  • 16 Oz Cream Cheese
  • 4 tsp Taco Seasoning
  • To Taste Sliced Jalepenos
  • 20 oz Spinach, drained
Instructions
  1. Dice the peppers and onions, cook in some oil until translucent
  2. (Optional) Chop up some jalapenos and add to the peppers and onions
  3. Transfer peppers and onions into a large prep bowl
  4. Add the spinach to the pan and cook until thawed (optionally, microwave and drain), try to remove as much moisture as possible from the spinach
  5. Move the spinach to the prep bowl
  6. Add ground pork to the pan, cook until browned
  7. Add taco seasoning and mix
  8. Transfer to the prep bowl
  9. Drain the Rotel and add to the prep bowl
  10. Add sour cream, mozzarella and cream cheese to prep bowl, mix
  11. Transfer to either one large baking dish or an 8" square and a 9x13
  12. Bake for 40 minutes at 350
Notes
For less carbs, reduce onions and peppers and / or use a lower carb taco seasoning.
 

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!
Large 8 Quart Stockpot
In addition to a cast iron skillet, you’ve really got to have a stockpot. Useful for cooking stovetop chilis or just cooking up some meat, its a great addition to any kitchen.
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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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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Keto Taco Salad https://cavemanketo.com/keto-taco-salad/ https://cavemanketo.com/keto-taco-salad/#comments Sat, 17 Mar 2012 02:25:06 +0000 https://cavemanketo.com/?p=613 Update: This recipe is now on the Caveman Keto YouTube Channel.  Check out how to make Keto Taco Salad This week I wanted to spice things up for our lunches.  Also, I had some left over lettuce from the Kitchen Sink Keto Burger and the Lettuce Breakfast Tacos so I decided to make keto lunch …

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

This week I wanted to spice things up for our lunches.  Also, I had some left over lettuce from the Kitchen Sink Keto Burger and the Lettuce Breakfast Tacos so I decided to make keto lunch tacos! One reason I hadn’t made this sort of thing before was the difficulty of using both hot and cold items and figuring out how to microwave and separate them. I figured out a decent solution and off we went!

Finished Keto Lunch TacosHere is the finished result.  I ended up using my prep bowls as storage for the sour cream and the salsa with some saran wrap on it. This way you can take it out and microwave the food, then add it back in.

Brown porkStart by browning some ground pork. Ground pork is both the fattiest and the cheapest meat, double keto win!

Browned MeatHere is the browned pork.  I added McCormick’s taco seasoning, some chilli powder, and some cayenne pepper.  I really should find / make a better taco seasoning because this one has carbs but it didn’t add too much to the total.

Meat and CheeseThrow some pork into each container with cheese on top.

Sour Cream and SalsaHere is the sour cream and the salsa in a prep bowl.  This was perfect for keeping this part cold during the microwaving.

Prep cup and tacosAs you can see, it fits perfectly into my lunch containers.

Finished ProductHere is the finished product.  I threw some Romaine Lettuce Leafs into the container and they worked out pretty well through the entire week.  I did it a couple of different ways. The easiest was actually to take the lettuce and cream out, then microwave the meat and cheese, then throw in the salsa and sour cream.  At that point, I either put it on the lettuce and ate it as a taco or ripped up the lettuce and threw it in for a taco salad.

Keto Taco Salad
 
Author: 
Nutrition Information
  • Serves: 6
  • Serving size: 1
  • Calories: 647
  • Fat: 51
  • Carbohydrates: 5
  • Fiber: 1
  • Protein: 38
Prep time: 
Cook time: 
Total time: 
Ingredients
  • 32 oz Ground Pork
  • 9 oz Cheddar Cheese, shredded
  • 6 tsp McCormick Taco Seasoning
  • 12 Tbsp Sour Cream
  • 12 Tbsp Salsa
  • 6 Romaine Leafs
  • To Taste Cayenne Pepper
Instructions
  1. Brown the pork in a skillet
  2. Once the meat is browned, add taco seasoning and any additional spices
  3. Cook until the taco seasoning is incorporated
  4. Let cool, then distribute into 6 containers
  5. Add cheese to each container
  6. Add sour cream and salsa to a prep bowl and saran wrap it
  7. Add Romaine Lettuce to container

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Chicken Broccoli “Soup” https://cavemanketo.com/chicken-broccoli-soup/ https://cavemanketo.com/chicken-broccoli-soup/#comments Fri, 24 Feb 2012 12:44:36 +0000 https://cavemanketo.com/?p=399 This is the second meal  in my series of perfect ratio cooking.  The last one was Caveman Chili. What I mean by “perfect ratio” is that as prepared the meal already conforms to the 65/30/5 fat/protein/carb rule of a ketogenic diet. This meal is a variation of my favorite lunch, Chicken Thighs. If there is …

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This is the second meal  in my series of perfect ratio cooking.  The last one was Caveman Chili. What I mean by “perfect ratio” is that as prepared the meal already conforms to the 65/30/5 fat/protein/carb rule of a ketogenic diet. This meal is a variation of my favorite lunch, Chicken Thighs. If there is one flaw to the chicken thighs meal it is that it is pretty high in protein.  Today I try and fix that.

Finished Chicken Broccoli "soup"Here is the finished result in my tupperware ready for lunch.  It doesn’t look ultra pretty but its packed with all sorts of keto goodness 🙂

Chicken ThighsThe first step, as before, is to cook the chicken thighs.  Here I have seasoned them and added water to the pan.  These are the same thighs I was using before, but you’ll notice we’re using less so that we get a lower protein percentage.

Food Processor with CheddarWhile you’re waiting for the chicken to cook, now is a good time to fill your refrigerator with grated cheese for the week.  I’ve mentioned it before, but there are hidden carbs in everything.  Pregrated cheese is a good example.  I have yet to find a 0g shredded cheese because I believe they add potato starch during the process to help the cheese not stick to each other.  Instead of buying that, I buy 4 lb blocks of cheese and cut it into three sections.  I then grate the cheese in my food processor.  It literally takes 3 seconds to grate the cheese shown.  You can also use a hand grater but it would be a lot of work.  I mention this now because the recipe today is going to end up with 12 oz of grated cheese.

Bacon FryingWhen it gets close to time for the chicken to be done, start cooking the rest of the ingredients.  Start with the bacon.  This is an old picture because I forgot to take one, but you get the idea 🙂

Frying BroccoliFor this we will be adding A LOT of broccoli, fry it up in the left over bacon fat!

Cooked Chicken ThighsHere are the completed chicken thighs.  I probably should have added more water. Let these cool and move onto the next step.

Pulled ChickenOnce the chicken has cooled, pull it apart into chunks and put it in a large pot as shown.

Crumbled BaconCrumble the bacon up and throw it in.

Add the BroccoliPitch in the Broccoli.

Finished Chicken Broccoli "Soup"Now add the cream and cheese.  Stir it all together.  Let it heat up and thicken the sauce.  It ended up more like a really thick soup but it was a still really good!  I think next time I would make the cheese sauce in a separate pan and combine at the end.  The mixing of the sauce really broke apart the meat.

Chicken Broccoli "Soup"
 
Author: 
Nutrition Information
  • Serves: 8
  • Serving size: 1
  • Calories: 508
  • Fat: 36
  • Carbohydrates: 8
  • Fiber: 3
  • Protein: 30
Prep time: 
Cook time: 
Total time: 
Ingredients
  • 8 Chicken Thighs
  • 4 Slices Bacon
  • 780 g Broccoli
  • 12 oz Cheddar Cheese, Shredded
  • 1.5 cups Heavy Cream
  • 1 Can Chicken Broth
  • To Taste Salt, pepper, garlic powder and onion powder
Instructions
  1. Preheat oven to 350 degrees
  2. Place chicken thighs in pan with a lid, season, and add water
  3. Cook chicken for 2 hours
  4. While chicken is cooking, fry 4 slices bacon
  5. Fry Broccoli in bacon grease, break up broccoli as much as possible with spatula
  6. When chicken is done and cooled, hand pull and put into pot
  7. Add broccoli and bacon, mix over medium heat
  8. Add cheese, heavy cream and broth
  9. Heat until thickened

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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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