Sunday, October 14, 2018

Everything bagel roasted pecans {keto, paleo, Whole 30, low carb}

  • Pin It

If you have a container of "everything bagel seasoning" in your pantry, you will want to keep reading. This recipe for Everything Bagel Roasted Pecans takes just a few minutes and is the most addictive healthy snack I've ever made. And bonus: It's perfect for keto, paleo, Whole 30 and low carb diets.

"Everything" seasoning is just a combination of the seeds and toppings that typically grace an "everything" bagel: toasted sesame seeds, poppy seeds, nuggets of roasted garlic and toasted onion, and coarse salt. I always giggle at the name "everything bagel seasoning," since I grew up in New York and have been a fan of "everything" bagels for as long as I can remember.

Most spiced nuts contain sugar, both for flavor and to act as a binder to keep the spices attached to the nuts. I don't eat sugar, so I use lightly beaten egg white to coat the nuts and act as "glue" to bind the seasoning to the pecans. No sugar necessary at all. In fact, this recipe only includes three ingredients! Couldn't be easier. You could use this method with walnuts or almonds, but I like pecans because they get light and crunchy when they're toasted.

I can see these on your holiday buffet table, or packaged into little cellophane bags to give as gifts or stocking stuffers. If you make them, please let me know how you like them! They're disappearing fast in my house. (Scroll down for the recipe.)

keto, paleo, Whole 30, low carb
Yield: 8Pin it

Everything Bagel Roasted Pecans

prep time: 5 minscook time: 20 minstotal time: 25 mins
Savory spiced pecans with "everything bagel" seasoning, a mixture of sesame seeds, poppy seeds, toasted onion, roasted garlic and coarse salt. Three ingredients, 30 minutes - keto, Whole 30, paleo, low carb.


  • 4 cups pecans
  • 1 egg
  • 1/4 cup "everything bagel" seasoning


  1. Heat the oven to 325 degrees. Line a baking sheet with parchment paper.
  2. Crack the egg and separate the yolk from the white. Put the egg white in a large bowl. (Save the yolk for another recipe.)
  3. With a fork, whip the egg white until frothy, about 30 seconds.
  4. Pour in the pecans and toss them around with a large spoon until all the nuts are coated with the egg white.
  5. Sprinkle on the "everything bagel" seasoning and toss to distribute evenly.
  6. Spread the pecans evenly on the lined baking sheet. Try to get them into as close to one layer as you can. If a few overlap, it's fine.
  7. Bake the pecans until they are dry and fragrant, about 20 minutes (but start checking after 15 minutes - you don't want them to burn).
  8. Let cool on the baking sheet. Transfer to an airtight container. Try not to eat them all at once.
Created using The Recipes Generator

Sunday, October 7, 2018

Creamy cauliflower soup {keto, low carb}

  • Pin It
Bowl of creamy cauliflower soup on blue background

In my house, making soup is a surefire way to get everyone to eat more vegetables. It always surprises me how quickly a container of soup disappears. This Creamy Cauliflower Soup and my Cream of Mushroom Soup are my family's clear favorites.

I make all my creamy vegetable soups the same way, and it's super simple. Saute onion and maybe some garlic in olive oil or butter. Add the vegetable, whether it's mushrooms, cauliflower, broccoli, butternut squash, carrots, or whatever you like. Cover with the best chicken broth you can find. I make my own, but some of the boxed versions are fine, and if you prefer vegetable broth, that works too. Cook until everything is tender, at least half an hour, sometimes more. Blend, adding a little cream, a squeeze of lemon, and salt and pepper to taste. And that's it.

This soup is great if you're on a low carb or keto diet, like me. If you want to skip the cream, add a small potato to the pot when you add the vegetables—it will act as a thickener and smooth everything out when you blend.

print recipe

Creamy cauliflower soup
Simmer the cauliflower in the best quality chicken or vegetable broth you can find (or make your own), then add a splash of cream when you blend it.
  • 1 large head cauliflower
  • 3 Tbsp butter or olive oil
  • 1 medium yellow onion, chopped
  • 6 cups chicken or vegetable broth
  • 1/2 cup heavy cream
  • juice of 1 lemon
  • salt and freshly ground pepper
Cut the cauliflower into florets. Peel the tough outer skin off the stem, then chop the remaining inner stem into small pieces.In a large pot over medium heat, melt the butter or olive oil and saute the onion 4-5 minutes or until it turns translucent—don't let it brown. Add the cauliflower and chicken broth and bring to a gentle simmer. Turn down the heat and simmer the soup, covered, until the vegetables are very soft, about 30 minutes. Add the cream and lemon juice, then puree the soup in the pot with an immersion blender until very smooth, or transfer to a countertop blender, being careful not to burn yourself. Season with salt and pepper and serve immediately.
Prep time: Cook time: Total time: Yield: 6-8 servings

Sunday, February 11, 2018

Low carb waffles with zucchini and cheese

  • Pin It

Have you ever tried making low carb waffles? After more than two years following a keto (ketogenic, or low carb) diet, I don't miss sweet waffles drenched in syrup. Instead, I have become a huge fan of savory waffles, with almond flour and eggs as the base, shredded vegetables and onions for flavor, and cheese holding the whole thing together in the most delicious way.

I use a mixture of almond flour and a little bit of coconut flour for these savory keto waffles, plus two or three kinds of cheese. Zucchini throws off a lot of liquid, so there's no need to add milk or water - the zucchini provides all the moisture you need.

I serve these low carb zucchini waffles as a side dish with roast chicken or steak, but I can tell you from experience that leftover zucchini and cheese waffles are extremely tasty for breakfast with a fried egg on top. Scroll down for the recipe....

More favorite low carb recipes:
Paleo fried chicken with an almond flour crust
Cheeseburger stuffed mushrooms
Low carb stuffed peppers

print recipe

Low carb waffles with zucchini and cheese
Serve these savory low carb waffles with shredded zucchini and cheddar cheese as a side dish with roast chicken or steak, or top them with a fried egg for breakfast. Perfect for keto diets!
  • 3 eggs
  • 1 cup almond flour
  • 2 Tablespoons coconut flour
  • 1/4 cup grated parmesan cheese
  • 1/4 teaspoon salt
  • 1/8 teaspoon freshly ground pepper
  • 1/2 teaspoon baking powder
  • 2 cups raw zucchini, shredded or spiralized
  • 3 green onions, chopped
  • 1 cup cheddar cheese (or cheddar/jack combination)
1. Heat your waffle iron.2. Crack the eggs into a medium-sized bowl and beat them with a fork. Add the almond flour, coconut flour, parmesan, salt, pepper and baking powder, and combine well. The mixture will be very thick.3. Add the zucchini and onions to the egg mixture and combine well. Let sit 10 minutes, then stir again. The salt will draw out some of the water from the zucchini, making the mixture looser. Add the cheddar cheese and mix again.4. Spray your waffle iron with nonstick cooking spray. Use about 1/3 cup mixture for each waffle, or adjust based on the size of your waffle iron. Let the waffles cook until medium-brown, about 5 minutes - these low carb waffles will take a bit longer than traditional waffles, so don't be impatient or they'll fall apart. You need the extra time for the eggs and cheese to do their bonding work.5. As you take the waffles out of the waffle iron, put them in a single layer on a rack set over a baking sheet. Keep warm in the oven until you finish the whole batch. Serve immediately.LEFTOVERS: Reheat in the oven or toaster oven for best results. The microwave will make them mushy.
Prep time: Cook time: Total time: Yield: 12 waffles

Sunday, January 28, 2018

Low carb stuffed peppers with Fruitchup

  • Pin It
Low carb baked stuffed peppers with a filling of beef, vegetables and cheese in a baking dish

Low carb stuffed peppers are one of my favorite meals. Bell peppers make such a tidy receptacle for a stuffing made of ground beef, vegetables, and cheese! I make these almost every week and often pack one in my lunchbox to take to the office. This is one of those easy, delicious low carb recipes that fits perfectly into my keto diet.

Use any vegetables you have around—I particularly like using spinach and cauliflower rice. My secret ingredient is prepared spinach artichoke dip, which is made with cream cheese and serves as a perfect base to hold everything together. And then, of course, I include some Fruitchup, my delicious fruit-sweetened tomato ketchup (the best Paleo ketchup you'll find!), which goes into the mixture and gets painted on top before the final shower of cheese.

More of my favorite low carb recipes:
Lemon chicken with fresh cranberries
Keto mushroom quiche with an almond flour crust
Pork belly "fries"

print recipe

Low carb stuffed peppers with Fruitchup
Low carb stuffed peppers are filled with ground beef, cauliflower rice and cheese, then topped with Fruitchup Paleo ketchup before baking. A delicious keto dinner recipe.
  • 6 large bell peppers
  • 1.5 pounds ground beef
  • 2 cups cauliflower rice (raw)
  • 2 cups baby spinach, chopped
  • 1 medium onion, chopped
  • 1 cup prepared spinach artichoke dip or softened cream cheese
  • 2 cups shredded cheddar cheese
  • 3/4 cup Fruitchup paleo ketchup
  • salt and pepper to taste
Cut the tops off the bell peppers, then scoop out the seeds and ribs. Set aside.Heat the oven to 350 degrees. Spray a baking dish large enough to hold the peppers snugly (standing up).In a large bowl, mix together the ground beef, cauliflower rice, spinach, onion, spinach artichoke dip or cream cheese, 1.5 cups shredded cheddar cheese, 1/2 cup Fruitchup, and salt and pepper to taste. It's easiest to use your hands.Using a spoon or your hands, stuff each pepper with the meat mixture. Set the peppers in the baking dish. Spread the remaining 1/4 cup Fruitchup on top of the peppers, then sprinkle with the remaining 1/2 cup cheddar cheese.Bake the stuffed peppers about 1 hour, until the meat mixture is cooked through and the peppers are soft. Serve immediately.
Prep time: Cook time: Total time: Yield: 6 servings