Super simple Low Carb Caesar Salad Dressing. I like to use my immersion blender for easy cleanup but a regular blender or food processor works great too. Obviously, this is a salad dressing recipe, but be creative and use this as a sauce for chicken (toss chicken in the dressing and bake), or as a dip for veggies or pizza crust 🙂

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Caesar Dressing

Course Salad, sauce

Keyword keto, low carb

Prep Time 10 minutes minutes

Servings 6

Ingredients

• 2 cloves garlic
• 1/2 whole lemon juiced
• 1/2 cup Extra virgin olive oil
• 1/2 tsp Dijon mustard
• 1 tsp Anchovy paste
• 1 pinch Salt and pepper to taste
• 1/4 cup Parmesan cheese grated (to taste)
• 1/2 tsp Worcestershire sauce

Instructions

• Combine the dressing ingredients in a food processor or blender and process or blend until smooth.

You might also like: Simple Low Carb Noodles and Parmesan Crisps and Crazy Keto Pizza Crust

The post Low Carb Caesar Salad Dressing first appeared on Paulette Kydd RHN.

The post Low Carb Caesar Salad Dressing appeared first on Paulette Kydd RHN.

I love sheet pan meals. Meat, veggies and fat all cooking together in one pan. Easy assembly. Easy cleanup. The juices from the chicken in this Sheet Pan Hemp Seed Chicken and Veggies, flavours the cauliflower and broccoli!

It’s a great weeknight meal that you can easily put together and let bake while you wind down from your busy day.

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Sheet Pan Hemp Seed Chicken and Veggies

Course Main Course

Keyword keto, low carb

Prep Time 10 minutes minutes

Cook Time 25 minutes minutes

Servings 4

Ingredients

• 1 head broccoli raw (cut into pieces (not too small))
• 1/2 medium head cauliflower cut into pieces (not too small)
• 2 tbsp olive oil for veggies
• 1/2 tsp salt and pepper for veggies
• 4 chicken thighs boneless
• 1/3 cup mayonnaise with olive oil
• 1/4 cup parmesan cheese shredded
• 1/4 tsp salt and pepper each
• 1 tsp onion powder
• 1 tsp garlic powder
• 1/2 cup hulled hemp seeds shelled

Instructions

• Preheat oven to 375 degrees.
• Toss broccoli and cauliflower with olive oil and salt and pepper.
• Place on parchment-lined baking sheet and set aside.
• Pat the chicken dry with a paper towel.
• Mix together in a bowl, the mayo and seasonings, but not the hemp seed.
• Place chicken thighs individually into the mayo mix and coat all sides. If the mixture is too thick to coat the chicken, add a tsp of olive oil and stir well before coating the chicken.
• Coat each piece with hemp seeds and place on the baking sheet among the veggies.
• Bake for 20-25 minutes or until chicken is done.

Notes

Net carbs per serving: 9.7 grams

You might also like: Keto Thai Lemongrass Chicken

 

The post Sheet Pan Hemp Seed Chicken and Veggies first appeared on Paulette Kydd RHN.

The post Sheet Pan Hemp Seed Chicken and Veggies appeared first on Paulette Kydd RHN.

Yes, you read that right. Cheese. Not the processed cheese slices that come individually wrapped in plastic, but real cheese that is presliced in perfectly shaped squares that are perfect for this recipe. And they’re super easy to put together.

This idea is not mine. I’ve seen it all over the internet, however, the filling is my own recipe. I also love these as Reuben Wrappers, using slices of swiss cheese filled with chipped beef or corn beef and sauerkraut. Those are SO DELICIOUS!! I also tried them with pizza sauce and pepperoni for a pizza style wrap but it didn’t work. The sauce makes them too soggy. I’ll keep experimenting but here’s the basic recipe in the meantime.

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Keto Pot Stickers

These are so simple and unique. Try with various types of cheese slice and fillings.

Course Appetizer, Snack

Keyword keto, low carb

Prep Time 15 minutes minutes

Cook Time 5 minutes minutes

Servings 4

Ingredients

• 8 slice Monterey Jack cheese (or mozzarella)
• 114 gm beef ground (or use other ground meat)
• 1/4 cup sweet onion chopped
• 2 medium white mushrooms chopped
• 1 tsp minced ginger root
• 1 clove garlic minced
• 1 tsp tamari gluten free, reduced sodium
• 1 dash salt and pepper

Instructions

• Heat oven to 350.
• Lay cheese slices on parchment-lined baking sheet, leaving space around each slice. Bake until melted and bubbly. Remove from oven.
  
• Sautee onions, mushrooms and ground meat in a frying pan until beef is cooked through. Add ginger, garlic, tamari, salt and pepper. Allow to cool slightly.
• Put 1-2 tbsp of the meat mixture in one corner of each slice of cheese.
  
• Fold corner of cheese over the meat mixture and press edges together. They will not seal yet, but just fold as best you can.
  
• Place back in oven for another minute or 2 until the edges have sealed.
• Serve with salad or crudite.

Notes

Variation: Make Reuben style pot sticker using swiss cheese, corned beef and sauerkraut (just be sure to drain the sauerkraut well).

Net Carbs per Serving: less than 2 grams

You might also like: My Favourite Low Carb Pasta and Rice Alternatives or Low Carb Nachos?

The post Keto Dumplings first appeared on Paulette Kydd RHN.

The post Keto Dumplings appeared first on Paulette Kydd RHN.

Here are a few ideas to make your prep easier. Choose the ideas that work for you based on how much time you have on prep day. Keep in mind that you don’t just have to do it all on a weekend afternoon. You can have some meat for future meals, cooking in the oven, while you’re eating your dinner. Or when you’re cutting up veggies for one meal, cut extras for another meal (even if they’re different veggies).

If you’re using a meal plan, take a look at the upcoming week to see what you can prepare ahead. Consider what will take the most time and try to do that on the weekend or a night when you have an hour or two: cook meat, chop veggies, put together the marinade, boil the eggs, make a batch of granola, fat bombs, muffins, or crackers. 

If taking a few consecutive hours on the weekend to cook, isn’t something you’re interested in or able to do, be creative about finding other pockets of time. Also, prep can be a 2 step process: measure out ingredients one day, put them together and cook them another day. YOU DON’T HAVE TO COMPLETE THE WHOLE MEAL.

Breakfast: You’ll find the *recipes in my Better Breakfast Recipe Book

*No Grain English Muffin recipe- put ingredients for single portions in small containers or bags. When you’re ready to eat, just empty the bag into a mug, add oil and an egg, stir and microwave for 90 seconds!

Make a triple batch of *Chia Pudding and store in the fridge so that you have breakfast for at least 3 mornings. It will keep in the fridge for 4 or 5 days.

Make up a jar of *No Oat Oatmeal dry mix so you can measure out 3-4 tbsp and add milk when you want it.

Meat/Protein

Hard-boiled eggs will keep in the fridge for up to 1 week. Just don’t peel them until you’re going to eat them. Use for snacks, for deviled eggs, quick breakfasts or as a topping of salad.

Cook one or more types of meat while you’re doing other things in the kitchen or around your house. The preparation is fairly quick, it’s the cooking that takes time. Either choose meat recipes that are in your meal plans or just cook up a bunch of simply seasoned meat to create meals in a hurry.  Just add vegetables or salad and healthy fats like avocado, olive oil, etc.

Take a large pack of chicken, pork or beef and separate into a few meals. Add a different marinade to each portion. Allow to marinate for at least 30 minutes and then cook. Freeze whatever you’re not going to use in the next couple of days. It’s easiest to freeze in zippered bags that lie flat in the freezer, and the meat will thaw in the fridge or cold water fairly quickly.

Cook a pork roast and a beef roast and slice up meal-sized portions and either freeze or refrigerate in zippered bags. Fry up some ground meat with some taco seasoning or just salt and pepper (to be used for any number of recipes). Bake a bunch of chicken wings with a simple seasoning of lemon pepper or salt and pepper. Cook some salmon fillets and portion for a few meals. Again, freeze what you aren’t going to use in the next few days.

Vegetables

Wash and cut some vegetables to eat raw or lightly cook. Cut raw veggies keep well in veggie bags (the ones with little holes in them) or the plastic storage containers meant for this (they usually have a trivet in the bottom to allow water to drain).

Salad: Thinly slice veggies and shred lettuce- place in an ice water bath to keep crispy until you need it (it will keep in the ice water in the fridge for a day or 2).

Soup

It’s fairly quick to toss a bunch of ingredients into a slow cooker and let it go all day.  Use some good quality boxed chicken or beef broth, add your favourite veggies and some meat.  Season with salt and pepper, onion or garlic powder. Add some heavy cream and butter or coconut milk at the end of cooking for additional flavour and fat.  You could even add some shirataki pasta or rice.

Freeze what you’re not going to use in the next 3 days, in individual serving sizes (ziplock bags work well AFTER the soup has cooled).

Snacks

Make a double batch of fat bombs if you have time and freeze some.

Assemble some small containers of mixed nuts and seeds and add a bit of dark chocolate if you like.

Portion out small containers of olives or cheese slices, ready to grab as a snack when you need it.

Other Tips

Once every couple of weeks, make up a batch of granola and muffins and freeze what you’re not going to eat in the next few days.

Connect with a friend or neighbour who might want to share some of those items and either get together to cook/bake or split what you make on your own.

I’m a big fan of freezing (in case you hadn’t noticed). Whenever I cook bacon, I always cook extra and freeze it. That way I can take out a piece or 2 to use on salad or soup or other recipes.  I also keep a knob of fresh ginger and a whole lemon in my freezer at all times. It’s so easy to grate frozen ginger or lemon (peel and all) to add flavour to stir-fries, soup, marinades or meat. (I use a rasp/zester like the one pictured below. It’s my favourite kitchen tool.)

Once in awhile, make up some casseroles or keto lasagna that take more time but definitely worth the effort! These typically freeze well. You can just assemble and freeze so they’re ready to thaw and cook, OR fully prepare/cook and divide into smaller portions for freezing. Then you can just take out of the freezer what you want when you need it and quickly reheat it.

Order low carb ingredients/products online. If you don’t need the items immediately, you will often save money and eliminate the time spent in a store, so you can do more important things! I am an affiliate for Well.ca because I like their selection, prices, and free shipping if I buy $35 or more. If you purchase anything from Well.ca using any link in my website or blog, I receive a small commission at no additional cost to you 🙂

I hope these tips will make meal preparation easier for you. Comment below and tell me what tip you find most helpful, or share your favourite meal prep tip!

The post Meal Prep Ideas first appeared on Paulette Kydd RHN.

The post Meal Prep Ideas appeared first on Paulette Kydd RHN.

MORNING!! Getting out the door in the morning during the week is slightly chaotic for many of us, especially for those who have little people to help get ready. Let’s face it…pouring cereal from a box or toasting a piece of bread is WAY easier than cooking something like bacon and eggs, or no-oat oatmeal from the Better Breakfast Recipe Book.

Try these Better Breakfast recipes

Doing just a little bit of prep the night before or on the weekend for the week can help you make better choices during the busy morning rush.

o The No-Oats Oatmeal can be doubled or tripled, and you can make it on the weekend for the week. Put it together, let it sit for a few minutes and then stir well. Cover and place in fridge. In the morning, just spoon some into a bowl and warm it up in the microwave or warm it up in a pot on the stove. Add fruit if desired.

o Chia Pudding consistency improves over time as the chia absorbs the liquid so it’s the ideal meal to make ahead. Make a few batches and store in the fridge.o The ingredients for the Mashed Cauliflower Breakfast Bowl (cauliflower, mushrooms, bacon) can be cooked ahead and simply heated when you want to eat it.

o Smoothies can be made the night before too. Assemble and store in the fridge and just blend it in the morning. You can also measure the ingredients into a zippered bag or small container and freeze individual portions, move them from the freezer to the fridge, the night before you need them.

o The Egg Muffin Cups can also be batch cooked ahead of time and warmed in the microwave before heating. You can freeze what you won’t eat in the next few days.

o Muffins can obviously be made ahead, and stored in the fridge or freezer until needed.

If you haven’t received your copy of the Better Breakfast Recipe Book yet, click here to subscribe!

See also: Better Breakfast Part 1, Part 2 and Part 3

The post Better Breakfast: Part 4 first appeared on Paulette Kydd RHN.

The post Better Breakfast: Part 4 appeared first on Paulette Kydd RHN.