Grilled Keto Sandwiches

Let me start off by saying that the reason I am posting this is because after a little while on keto I can't stand to eat plain meat anymore. Hamburger patties, grilled chicken breasts and pulled pork are great and easy ways to get into the Keto WOE...until you literally resort to forcing it down because you just can't stand the texture or the thought of eating a hunk of meat. I know not all of us have these issues, but it just grosses me out sometimes. So, of course there are low carb tortillas, salads, etc. and those options are great too but I'm on a new kick.

The bottom line is this...I really miss sandwiches, especially grilled cheese and we've been experimenting with some recipes. So we use the Great Low Carb Bread Company thin sliced plain bread (2 slices, 60 cal, 3g fat, 8g carb, 7 g fiber, 7g protein) so 1 net carb for 2 slices...also contains no eggs, since my husband has an egg allergy this bread is a game changer.

We have experimented with Cuban sandwiches, pulled pork, breakfast sandwiches, grilled zucchini with pesto and goat cheese, and meatballs and mozzarella. All were delicious but when a light bulb went off and I realized I could bring my waffle iron to work (using the flat plates for a sandwich press) I was ecstatic! To preface that, I don't have a kitchen at work, so a toaster and microwave were my only resources until now. I'm really enjoying this so much that I can't wait to eat lunch and I don't think I will ever crave fast food again...hopefully.

So, here are some of my workplace creations so far...complete with paper plates (because it's work, not a fancy restaurant): Bacon Cheeseburger with Fried Egg and Turkey Bacon Ranch with Gouda.

Bacon Cheeseburger with Fried Egg

Turkey Bacon Ranch with Gouda

Beef & Bok Choy Soup (Keto Ramen)

We know it's technically not Ramen without noodles, so if you're not doing Keto, feel free to add some noodles of your choice or use Zucchini noodles if you like. We ate ours with no noodles and used bok choy for it's mild flavor and it was delicious and filling. Our son who loves gourmet ramen ate it with noodles and thought it was just as good as the restaurants in New York. We used sirloin tip since it cooks quick and is tender. Feel free to use any protein or go vegetarian with tofu or other vegetables. So without making this intro too long, if your going low carb, yet craving Ramen, here's the recipe...

Beef & Bok Choy Soup

Ingredients:
2 tablespoon, Sesame Oil (sub avocado oil or coconut oil if you prefer)
12 oz, Sirloin Tip Steak, Thin Sliced in strips
1 bunch Bok Choy, chopped
3 stalks Green Onions, chopped
4 cups Beef Broth (look for one with 1g of carbs or less and no added sugar)
1 inch piece Ginger Root, peeled and minced

2 cloves Garlic, pressed

3 tsp, Liquid Aminos* (or soy sauce alternative of choice)

1 tsp, Himalayan Pink Salt or more to taste

Optional toppings (not included in nutrition facts below):

Soft boiled egg

Chopped Cilantro

Sriracha (Ninja Squirrel has less than 1 carb per tsp)

Sambal Oelek Chili Paste (no carbs)

*Liquid aminos is made from soy if you have sensitivity, but we use this since it's much lower in carbs than coconut aminos.

Directions:

Heat oil in large pot on medium to high heat. Season sirlion with salt and pepper if desired then sear sirloin until slightly brown, add bok choy and saute a few minutes until it starts to soften and leaves wilt. Add garlic, ginger and white part of green onion (save a handful of the green tops for topping when serving), saute 2 minutes. Add beef broth, coconut aminos and additional salt if needed. Simmer until bok choy is tender. 

Serve with toppings of your choice, we used a soft boiled egg, cilantro, green onions and Sriracha.

Nutrition Facts
Servings 6.0
Amount Per Serving
calories 396
% Daily Value *
Total Fat 23 g	35 %
Saturated Fat 8 g	38 %
Monounsaturated Fat 2 g
Polyunsaturated Fat 2 g
Trans Fat 0 g
Cholesterol 91 mg	30 %
Sodium 1220 mg	51 %
Potassium 147 mg	4 %
Total Carbohydrate 2 g	1 %
Dietary Fiber 1 g	2 %
Sugars 0 g
Protein 47 g	95 %
Vitamin A	34 %
Vitamin C	27 %
Calcium	4 %
Iron	45 %
* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.

More fall cooking: Low Carb Shepherd's Pie

Low Carb Shepherd's Pie

This is downright comfort food...but you don't have to feel guilty...it's healthy! It's perfect for cooler weather and the added touch of spices makes it so complex and flavorful you won't want to stop eating it. This recipe was adapted from a paleo version I used to make so I've added back the cheese, because who doesn't love a cheesy top layer? 

Top Layer

1 large head cauliflower, cut into florets
2 tbsp butter, melted
1 tsp spicy brown mustard
Salt and freshly ground black pepper, to taste
1 1/2 cups shredded cheddar
Fresh parsley, to garnish

Bottom Layer

1 tbsp coconut oil
1/2 large onion, diced
2 carrots, diced
2 celery stalks, diced
2 lb. lean ground beef, turkey or lamb
2 tbsp tomato paste
1 cup beef broth
1 tsp dry mustard
1/2 tsp cinnamon
1/8 tsp allspice
Salt and freshly ground black pepper, to taste (we use a little Cajun seasoning for a little extra kick)

Directions

Steam the cauliflower for 12-14 minutes, until tender. Drain and return cauliflower to the pot. I use 2 bags of frozen steamable cauliflower and steam it right in the bag. Add the butter, mustard, salt, and pepper to the cauliflower. Using an immersion blender or food processor, combine the ingredients until smooth. Set aside.

Meanwhile, heat the coconut oil in a large skillet over medium heat. Add the onion, celery, and carrots and sauté for 5 minutes. Add in the meat and cook until browned.

Stir the tomato paste, broth, and remaining spices into the meat mixture. Season to taste with salt and pepper or Cajun seasoning. Simmer until most of the liquid has evaporated, about 8 minutes, stirring occasionally.

Spread the meat mixture into a 9 x 12 baking pan and spread the pureed cauliflower on top. Sprinkle the cheese on top and place under the broiler for 5-7 minutes until the top turns golden. Sprinkle with fresh parsley and serve.

*Nutrition facts based on 90% lean ground beef, sodium content does not reflect actual added salt.

Nutrition Facts
Servings 8.0
Amount Per Serving
calories 338
% Daily Value *
Total Fat 20 g	31 %
Saturated Fat 11 g	53 %
Monounsaturated Fat 0 g
Polyunsaturated Fat 0 g
Trans Fat 0 g
Cholesterol 100 mg	33 %
Sodium 371 mg	15 %
Potassium 176 mg	5 %
Total Carbohydrate 5 g	2 %
Dietary Fiber 2 g	9 %
Sugars 3 g
Protein 32 g	65 %
Vitamin A	29 %
Vitamin C	3 %
Calcium	22 %
Iron	13 %
* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.