Sunday, October 14, 2018

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

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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.
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Sunday, October 7, 2018

Creamy cauliflower soup {keto, low carb}

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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.

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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