Super Bowl – 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 Caveman Keto Recipes: Super Crispy Wings https://cavemanketo.com/video-super-crispy-wings/ https://cavemanketo.com/video-super-crispy-wings/#respond Fri, 23 Jan 2015 12:24:08 +0000 https://cavemanketo.com/?p=5383 I’ve made tons of wings before but they’ve never truly been as crispy as I’d like.  Sure, most times they exceed the quality of restaurants but some places serve absolutely, crazy crispy wings. As the first part in my Fry-day mini-series, I’m going to break out my fryer and show you how to crisp those …

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I’ve made tons of wings before but they’ve never truly been as crispy as I’d like.  Sure, most times they exceed the quality of restaurants but some places serve absolutely, crazy crispy wings. As the first part in my Fry-day mini-series, I’m going to break out my fryer and show you how to crisp those wings!

Check out the original recipe for the full ingredients, tools used and nutrition information: Crispy Wings

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

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

Tovolo 7.5 Quart Mixing Bowl
Most of my large 5day recipes and casseroles are all mixed together before being baked. You really need a giant bowl to hold all the ingredients and this one fits the bill!
Potato Smasher
Even though potatoes are a no-no on the keto diet, it doesn’t mean this common kitchen accessory is worthless. Use it to smash cauliflower or to rough shop any sort of veggies. Often the veggies used in keto have a high water content so smashing by hand yields much more consistent, less watery faux potatoes!
Victorinox Fibrox 8″ Chef’s Knife
You really only need one good knife. This one is it. America’s Test Kitchen rated it the number one budget knife!

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5-layer Keto Dip https://cavemanketo.com/5-layer-keto-dip/ https://cavemanketo.com/5-layer-keto-dip/#comments Mon, 07 Apr 2014 00:20:42 +0000 https://cavemanketo.com/?p=4207 Now that it’s officially spring, the outdoor barbeque / picnic / get together season begins. But what do you do if you’re on keto? Chips are out and all of those sides everyone loves seem to stuffed with carbs. Well, you make your own keto version! Today I’ll be making a keto spin on the …

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Now that it’s officially spring, the outdoor barbeque / picnic / get together season begins. But what do you do if you’re on keto? Chips are out and all of those sides everyone loves seem to stuffed with carbs. Well, you make your own keto version! Today I’ll be making a keto spin on the classic, 7-layer bean dip. Of course this version won’t have beans at all and I hate olives, so this version is only 5 layers 😉 As a bonus, I deep fried some cut up low carb pita as a chip!
Pyrex DishStart with a Pyrex oblong casserole dish.  I like this set because they come with lids so when I’m done I don’t need to waste tin foil or cling wrap.Sour Cream with Cream Cheese and Mayo and Taco SeasoningStart by preparing all of the fillings.  First we’ll make the sour cream mix.  Its  a combo of sour cream, cream cheese, mayo and taco seasoning.Cream FillingMix the sour cream filling until the lumps are out and its smooth as shown above.Green OnionsNext, chop up 4 Oz, about 1 bunch, of green onions.Shredded Cheddar CheeseWhip out your food processor and grate some cheddar cheese.GuacamoleNow we’re ready for the assembly phase.  The first layer is the guacamole.  Put some effort into making sure this layer is flat and evenly spread out.Second LayerNow, add the cream cheese layer.  This one will be more work to apply since the guac is already down.  I recommend using a large spoon and doing it section by section, making sure not to spread the mixture too thin.Salsa LayerThen do the same for the salsa.Cheddar Cheese LayerAnd add the cheese!Finished 5-layer Keto DipSprinkle the top with green onions.  At this point, the dip is done.  Sometimes I like to press down lightly with my hands to compress the mixture and get any air bubbles out.  Also, it tastes even better after it has had a chance to set.  This is the perfect thing to make ahead of time and take out just before the party.Pita BreadFor an added bonus, I decided to try and make pita chips.  I used 1 low carb pita from Joseph’s.  These are about 4 net carbs per pita so pretty reasonable.Pita Bread split into chip sized piecesI split the pita in half and then cut it into wedges so I got at least 16+ chips out of the one pita.Pita Chip Ready for the FryerThen I placed them in the deep fryer basket.Low Carb Pita Chip!Here’s a picture of the fried chip.  Let me tell you, these turned out way better than I could have ever imagined! They were super crisp and held up well to the dip!!One Pita worth of Chips!As you can see, just one pita yields a decent amount of chips.Side view of 5-layer Keto DipHere’s a side shot of the 5-layer keto dip.Dip with CoverAnd as I mentioned before, this Pyrex set comes with lids so when you’re done just pop one on and throw it in the refrigerator.5-layer Keto Dip ready for the Super Bowl!I served the dip with both pork rinds and pita chips.  They both work really well as keto chip replacements.5-layer Keto Dip on Pita ChipMmmm!   Here’s a fully loaded chip of 5-layer keto dip!!
5-layer Keto Dip
 
Author: 
Nutrition Information
  • Serves: 10
  • Serving size: 1/10th
  • Calories: 343
  • Fat: 29g
  • Saturated fat: 14g
  • Unsaturated fat: 8g
  • Trans fat: 0g
  • Carbohydrates: 11g
  • Sugar: 6g
  • Sodium: 1036mg
  • Fiber: 3g
  • Protein: 10g
  • Cholesterol: 61g
Prep time: 
Total time: 
Ingredients
  • 20 Oz Guacamole
  • 4 Oz Cream cheese
  • 4 Oz Mayonnaise
  • 8 Oz Sour Cream
  • 2 Tablespoons Taco Seasoning
  • 16 Oz Salsa
  • 10 Oz Cheddar Cheese, Shredded
  • 4 Oz Green Onions, Diced
Instructions
  1. Start by combining the cream cheese, mayo, sour cream and seasoning
  2. Mix until smooth
  3. Chop up the green onions
  4. (Layer 1) Using a medium sized casserole dish, start by spreading out the guacamole on the bottom
  5. (Layer 2) Then carefully spread the sour cream mixture over top of the guac
  6. (Layer 3) Now spread the salsa over the sour cream mixture
  7. (Layer 4) Add the cheese
  8. (Layer 5) Top with green onions
  9. This is best if you let it sit in the refrigerator for at least an hour and up to 24 for the flavors to intermingle
Notes
I used store bought guacamole and salsa but you can make your own as well. Also, try experimenting with additional layers like slices black olives!
 

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!
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!
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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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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Cheesy Chive Rollups https://cavemanketo.com/cheesy-chive-rollups/ https://cavemanketo.com/cheesy-chive-rollups/#comments Sat, 01 Feb 2014 20:00:42 +0000 https://cavemanketo.com/?p=3887 The Super Bowl is tomorrow!  If you don’t have your Super Bowl keto meal plan in order, check out my Super Bowl section for a full list of ideas. There’s no reason to cheat on Super Bowl Sunday with keto since so many snacks are perfectly keto friendly! Today I’m making a twist on one …

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The Super Bowl is tomorrow!  If you don’t have your Super Bowl keto meal plan in order, check out my Super Bowl section for a full list of ideas. There’s no reason to cheat on Super Bowl Sunday with keto since so many snacks are perfectly keto friendly! Today I’m making a twist on one of my favorite appetizers, the rollup. Basically you just get slices of ham, add cream cheese and throw anything else you want inside.  Its quick, easy, and can be made ahead of time.  Non ketoers will like them too in case you’re watching the game at a friends house!
Cheesy Chive Rollups IngredientsFor today’s rollups, I’m using some ham slices with Chive and Onion cream cheese as well as some thin sliced swiss.Block of Ham SlicesStart by laying out the ham slices on a cutting board.  Make sure to take out the whole package as it makes it a lot easier to spread the cream cheese.  Additionally, you want to make sure the ham is dry, so pat it down with a paper towel.  Otherwise the cream cheese won’t stick.Ham with Cream CheeseSpread the cream cheese over the entire ham slice and then use the knife to scrap away about 1/2″ on the left side. I used about 10g of cream cheese on each slice.  This just about finished the 8 Oz. container.  I just zeroed the scale each time and grabbed 10 grams. Swiss on Cream CheeseThen lay the cheese on top of the cream cheese about 1/2″ from the right side.Start of Cheesy Chive RollupsStart by folding the end of the ham over the end of the cheese.  The cream cheese will act like a glue and this will form the core.Cheesy Chive Rollups mid RollThen fold the ham / cheese combo over and start rolling.  As you roll the cheese and cream cheese will start to squish out.  This is ok, that’s why we started with the cheese so far right and no cream cheese at the end.End of Cheesy Chive RollupAt this point you’ve almost finished.  There will be some cream cheese at the end, keep rolling and the extra cream cheese at the end should keep the roll together.Finished Cheesy Chive RollupHere’s a finished roll!Cheesy Chive RollupsSlice them up into bite sized pieces or keep them in roll form for a hand held appetizer!  What did you make to eat during the Super Bowl?
Cheesy Chive Rollups
 
Author: 
Nutrition Information
  • Serves: 9
  • Serving size: 2 Rolls
  • Calories: 212
  • Fat: 13
  • Carbohydrates: 4
  • Fiber: 0
  • Protein: 18
Prep time: 
Total time: 
Ingredients
  • 18 Slices of Ham
  • 1 Package Chive and Onion Cream Cheese (8 Oz)
  • 18 Slices of Thin Swiss Cheese
Instructions
  1. Take out the whole block of sliced ham and set it on a cutting board
  2. Using a paper towel, dry off the top slice
  3. Thinly spread the cream cheese over the ham slices. Use 10g or 2 tsp per slice
  4. Scrape the last ½ inch of the ham clean
  5. Add a slice of cheese ½ inch into the non scraped side
  6. Starting from the cheese side, fold the end of the ham over the end of the cheese
  7. Then tightly roll the ham and cheese up
  8. The cheese and cream cheese will push forward / out as you go but that's why we reserved a small section
  9. Optionally, slice the rolls into small rolls and serve!
 


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!
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!
OXO Kitchen Scale
To really count calories on keto a good scale is essential. This one is the best. Period. It measures down to 0.1g, can handle up to 11 lbs and has a pull out display so you can put large items on it! Check out my MFP guide for more info on tracking calories.

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Fry-day: Deep Fried Jalapeno Poppers https://cavemanketo.com/fry-day-deep-fried-jalapeno-poppers/ https://cavemanketo.com/fry-day-deep-fried-jalapeno-poppers/#comments Fri, 31 Jan 2014 11:56:54 +0000 https://cavemanketo.com/?p=3646 With the Super Bowl coming up on Sunday I wanted to share with you one of my favorite Deep fried foods, Jalapeno Poppers! On the very first fry-day I made these wonderful little morsels but I never had time to write an article on them. This is a remake of my classic Jalapeno Poppers but …

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With the Super Bowl coming up on Sunday I wanted to share with you one of my favorite Deep fried foods, Jalapeno Poppers! On the very first fry-day I made these wonderful little morsels but I never had time to write an article on them. This is a remake of my classic Jalapeno Poppers but significantly less prep and work. The basic ingredients are always cream cheese, bacon and Jalapenos but it can be a lot of work to remove the stems and seeds, stuff the poppers and bake them.  The fried version is much simpler and creates an awesome bite sized snack!  If you’re prepping for your keto super bowl party, make sure to check out my entire section on Super Bowl Dishes for more inspiration!
Cooking BaconAs usual, this dish starts with the bacon.  I almost always cook my bacon these days in my convection oven because the hot air cooks bacon significantly faster. Also, I don’t have to sit there and tend to the bacon like I might have to if I pan fry. Cooked BaconMmm, bacon!Cream CheeseThis recipe starts with a base of cream cheese.Cheese and Cream CheeseThen add some cheddar cheese.Jalapeno RingsNext, chop up some Jalapeno slices.Diced Jalapeno RingsTry not to get any of the juices on your hands or eyes as it can sting!  Cut them into little pieces as shown above.Jalapeno Popper IngredientsAdd them to the mix.Mixed Jalapeno Popper FillingCombine all of the batter ingredients and mix it together.Bacon added to Jalapeno Popper MixtureThen add the bacon.Finished Jalapeno FillingThe final mixture should like like the above.Jalapeno BallsForm 0.5 Oz. balls and place them on a foil lined sheet.  Once the balls are formed, put them in the refrigerator for 15-60 minutes.  The filling gets soft when you mix it together and it would be mush if you tried to batter these balls at this point.  You want them to harden up a bit before you batter then.EggsSpeaking of batter, the base is two eggs.  Whip them up.Beaten Eggs and Almond FlourThen add the Almond Flour.Parmesan CheeseThen the Parmesan Cheese and water.Keto BatterFinally, you’ll have your batter.  This could be used for more than just Jalapeno Poppers, you could coat anything with this stuff!Jalapeno Poppers in BatterDrop the balls into the batter and thoroughly coat them.Jalapeno Poppers in PanFor this recipe, I put them back on the tray and refrigerated them again.  You could drop them right into the fryer but I found that I had better success with them staying together if the batter hardened a little bit onto the balls.Frying Jalapeno PoppersNext, drop them into some piping hot Leaf Lard in your deep fryer. One thing to note, they have a tendency when dropped into the oil to sink to the bottom and then stick to the strainer.  You want to make sure to unstick them relatively early in the cooking process with something like a metal fish spatula so that they don’t become a cheesy mess on the bottom of the fryer.One Fried Jalapeno PopperHere’s a closeup of the completed Deep Fried Jalapeno Poppers!Fried Jalapeno PoppersMmmm!  They were super delicious and the perfect amount of spicyness.
Fry-day: Jalapeno Poppers
 
Author: 
Nutrition Information
  • Serves: 4
  • Serving size: 5 Balls
  • Calories: 387
  • Fat: 33
  • Carbohydrates: 4
  • Fiber: 1
  • Protein: 22
Prep time: 
Cook time: 
Total time: 
Ingredients
  • Inside:
  • 6 Thick Cut Bacon Slices
  • 4 Oz. Cream Cheese
  • 4 Oz. Cheddar Cheese, Shredded
  • 1.5 Oz. Jalapeno Slices
  • Batter:
  • 2 Eggs
  • 4 Tablespoons Almond Flour
  • 2 Tablespoons Parmesan Cheese
  • 1 Tablespoon Water
Instructions
  1. Cook the bacon and crumble
  2. Chop up the Jalapeno slices
  3. Combine the bacon, cream cheese, cheddar cheese, and Jalapeno slices
  4. Form into 20 balls and refrigerate the balls
  5. While the balls are cooling, make the batter by whisking the eggs then adding the Almond flour, parmesan and cheese
  6. Coat the balls and refrigerate again
  7. Fry the balls until golden brown
  8. Serve warm!
 

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.
Bob’s Red Mill Almond Flour
Almond flour is the go to flour on keto. Its the base for stuff like almond buns and I use it as a filler anytime I want a flour substitute. I’d check your local grocery store first, but if you can’t find it locally, buy it online. By me, it varies between $8-$12 per lb.
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!
OXO Fish Spatula
This is hands down, my favorite spatula. I don’t even let it go in the dishwasher for fear I’ll need to use it during the hour wash cycle. Its that amazing. The longevity and flexibility allows you to get under bacon weaves or complex egg structures with ease.
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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Caveman Keto Recipes: Bacon Explosion https://cavemanketo.com/video-bacon-explosion/ https://cavemanketo.com/video-bacon-explosion/#comments Sun, 26 Jan 2014 14:17:30 +0000 https://cavemanketo.com/?p=3732 Make the ultimate meat mash-up with this bacon wrapped, pork stuffed, bacon lined, cheese filled masterpiece! This step by step guide will show you how to make the perfect bacon weave as well as the perfect bacon explosion! For the recipe and step by step instructions, check out the original Bacon Explosion! Related Kitchen Essentials …

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Make the ultimate meat mash-up with this bacon wrapped, pork stuffed, bacon lined, cheese filled masterpiece! This step by step guide will show you how to make the perfect bacon weave as well as the perfect bacon explosion!

For the recipe and step by step instructions, check out the original Bacon Explosion!

KitchenAid 4.5 Quart Stand Mixer
The KitchenAid mixer is a classic in any kitchen. Even though baking is tough on keto, there are still plenty of uses for this thing. You can bake some cheesecake, grind some meat, and even make ice cream!
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!
OXO Fish Spatula
This is hands down, my favorite spatula. I don’t even let it go in the dishwasher for fear I’ll need to use it during the hour wash cycle. Its that amazing. The longevity and flexibility allows you to get under bacon weaves or complex egg structures with ease.

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Lizzie’s Cheese Dip and Crackers https://cavemanketo.com/lizzies-cheese-dip/ https://cavemanketo.com/lizzies-cheese-dip/#comments Tue, 31 Dec 2013 16:29:55 +0000 https://cavemanketo.com/?p=3039 It’s always hard to find foods that are both keto friendly and appealing to friends who don’t eat low carb.  For my recent holiday party, I wanted to make a cheese dip and some crackers as a starting course as people arrived.  I dug deep into my e-mail archives and found a recipe of my …

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It’s always hard to find foods that are both keto friendly and appealing to friends who don’t eat low carb.  For my recent holiday party, I wanted to make a cheese dip and some crackers as a starting course as people arrived.  I dug deep into my e-mail archives and found a recipe of my wife’s family called Lizzie’s cheese dip.  No one in my wife’s family is named Lizzie so I have absolutely no idea where it came from. Regardless, the dip is amazing and totally keto friendly! Along with the dip, I also wanted to make a sampling of keto crackers and chips for my guests to try. The first cracker I tried out was an old favorite of mine, I Breathe … I’m Hungry’s Rosemary and Flax Crackers and the second one was just something I found on the web which sounded cool, Low Carb Doritos.

Lizzie's Cheese Dip with Crackers Here’s the cheese dip with the crackers!  It turned out really well and everyone raved about the dip. From left to right we have the low carb doritos, follows by the flax crackers.  Please ignore the triscuits and pita chips (there were non low carbers present, I promise!)Shredding Extra Sharp CheddarThe cheese dip starts out pretty simply.  You need to get some extra sharp cheddar and shred it in the food processor. The extra sharp part is really important.  If you don’t have a food processor, you can buy it pre shredded as well.Shredded CheddarHere’s the cheese in my large mixing bowl. Shredded Onion Next, throw an onion into the food processor and grate it the same way as the cheese.  Again, if you don’t have a food processor, you can grate it on a hand grater, its just a lot more effort.Lizzie's Cheese Dip IngredientsThrow the rest of the ingredients into the bowl and mix! Lizzie's Cheese DipHere’s the finished dip!  I find that it tastes even better if its allowed to sit overnight and marinate in the refrigerator. Lizzie's Cheese Dip with CoverIf I’m making something like this where I know I won’t finish it all in one go, I try and use my pyrex that has matching lids.  That way I don’t have to dirty more than one bowl! Flax Cracker IngredientsNow onto the crackers.  Add all of the ingredients into a mixing bowl and stir it together. Flax Cracker Batter Here’s the flax cracker batter.Cut Flax CrackersThe comments section of the recipe had all sorts of suggestions on how to spread out the batter.  I tried using parchment paper and rolling the batter between the layers but it was an epic fail.  I ended up just using a regular old rolling pin with pam sprayed on it.  Then I just cut the chips.  I have no idea why I tried cutting the chips diagonal like this, next time I would just go vertical and horizontal as I ended up just making more work for myself. Finished Flax Crackers Here’s a picture of the finished crackers, they turned out really well!  These are by far my favorite cracker substitute and I’ve made them several times.Low Carb Doritos Ingredients Next, I wanted to try something new. The concept of a low carb dorito was intruiging so I decided to give it a try.  This one does involve a lot more ingredients that you might not have so it could be more expensive. The recipe is pretty simple, just put all of the ingredients in a food processor and pulse it until it forms the correct consistency.Low Carb Dorito Batter Here’s a picture of the batter.Cut Low Carb Doritos For this batter, I spread it out the same way as the flax crackers but I made an attempt to shape them like doritos.  Basically I just made rectangles using a pizza cutter and then cut the rectangles at a diagonal.  Overall I liked the taste of the doritos but they weren’t as sturdy as a dipping chip as the flax crackers.Cheese and Crackers SpreadI also set out some cheeses for people to try out the crackers!

Lizzie's Cheese Dip
 
Author: 
Nutrition Information
  • Serving size: 1/12th
  • Calories: 540
  • Fat: 51
  • Carbohydrates: 2
  • Fiber: 0
  • Protein: 19
Prep time: 
Total time: 
Ingredients
  • 2 Lbs Extra Sharp Cheddar
  • 1 Small Onion (125 grams)
  • 16 Oz Mayo
  • 8 dashes Frank's Red Hot
  • 1 Tablespoon Worcestershire Sauce
  • Juice of 1 Lemon (3 Tablespoons Lemon Juice)
Instructions
  1. Shred the Cheddar cheese and place in a large mixing bowl
  2. Shred the Onions and add to the bowl
  3. Add in all of the other ingredients, the Mayo, Hot sauce, Worcestershire and Lemon
  4. Mix together
  5. For optimum flavor, store overnight to let juices combine
For the Rosemary Flax Crackers recipe, check out: I Breathe … I’m Hungry
For the Doritos recipe, check out: Ditch the Wheat

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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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Fry-day: How to make Crispy Wings! https://cavemanketo.com/crispy-wings/ https://cavemanketo.com/crispy-wings/#comments Fri, 15 Nov 2013 15:30:12 +0000 https://cavemanketo.com/?p=2671 Update: This recipe is now also on CMK’s YouTube Channel. Check it out: Super Crispy Wings! I’ve made tons of wings before but they’ve never truly been as crispy as I’d like.  Sure, most times they exceed the quality of restaurants but some places serve absolutely, crazy crispy wings.  So, I decided to try and …

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Update: This recipe is now also on CMK’s YouTube Channel. Check it out: Super Crispy Wings!

I’ve made tons of wings before but they’ve never truly been as crispy as I’d like.  Sure, most times they exceed the quality of restaurants but some places serve absolutely, crazy crispy wings.  So, I decided to try and replicate it.  My first foray into wings was baking them.  They turn out great, but not crispy.  Next, I tried frying them.  This yielded crispier wings, but still not exactly what I was looking for. Today on this edition of fry-day I’m going to break out my fryer and crisp those wings!

Crispy Fried WingHere’s a preview, isn’t it lovely?

Finished Crispy WingsMmmm!  They turned super crispy! The secret is to fry the wings twice. Alton Brown saved us the trouble and tried a ton of different test cases and determined that the ideal method for crispy wings is to first fry the wings a long time at a low temperature, then let the wings sit, then fry them again at a high temperature!Fresh Chicken WingsStart with some fresh wings.  Last time I also used frozen so this might also help reach the goal of a perfectly crisp wing.Chicken Wings in Fryer BasketNow pat the wings down and make sure they’re super dry and throw them in the basket. For this first round, set the fryer as low as you can go. On my fryer this means 275 degrees. Cook them for 14 minutes and let them rest for a few minutes after frying. This first round cooks the wings but doesn’t draw the moisture out of them. It shouldn’t bubble that much doing this part. Chicken Wing after First RoundHere’s the wing portion of the wings.  As you can see, its cooked, but the skin is still soft.Drum after First RoundHere’s the drumette.Crispy Fried WingsAfter the first round, heat the oil as high as it can go, 375 on my fryer.  Let it get to temperature, wipe the buffalo wings off one last time, and fry them again for 6 minutes!  Above are the resulting wings.Crispy Fried WingNow that’s a crispy wing!  As you can see the same drumette is now golden brown in color and the skin is taut.  You can even see some exposed bone like a crispy restaurant wing!  Toss them in some buffalo sauce and you’ve got Crispy Wings!

Fry-day: How to make Crispy Wings!
 
Author: 
Nutrition Information
  • Serves: 2
  • Serving size: 6 wings
  • Calories: 686
  • Fat: 55
  • Carbohydrates: 0
  • Fiber: 0
  • Protein: 42
Prep time: 
Cook time: 
Total time: 
Ingredients
  • 12 Chicken Wings, Raw, Thawed
  • 4 Tbsp Frank's Red Hot
  • 4 Tbsp Unsalted Butter
Instructions
  1. Preheat fryer oil to 275
  2. Pat wings down so they are super dry
  3. Fry wings for 14 minutes
  4. Let wings rest until back to room temperature
  5. Preheat fryer to 375
  6. Pat wings dry
  7. Fry for 6 more minutes or until golden brown and the skin is taut
  8. Optionally, mix together Frank's Red Hot and melted butter
  9. Toss the wings in the sauce
 

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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