This delicious and healthy meal is very simple to make. Chopping and preparing takes the longest. Break the tough ends of the asparagus, and break stalks into bite-size pieces. Wash and slice mushrooms. Slice peppers and onions. I cut my shrimp into small pieces.
Cooked a box of brown mushrooms first, in a cast iron. (I used my favorite cast iron with the high sides). Remove and set aside. Cook broken up asparagus in ghee for a few minutes, until it’s still crunchy.
Remove asparagus and add sliced red pepper, onion, and after a minute or so, chopped (bite size) shrimp. Cook a couple minutes until shrimp is turning pink.
Add all ingredients back into the pot, heat off, and stir in Tamari. Stir well and remove to a dish. Serve with something else like spaghetti squash or noodles, or eat plain. It’s really good!
I never, well almost never, add salt while cooking. The Tamari is a form of soy sauce, and I buy low sodium. That adds the salt at at the end. The vegetables in my meal are crunchy, and I cook them separately so none will be mushy.
Use any vegetables on hand. When I go shopping I buy whatever looks freshest and good, then I decide what to do with it all. This recipe would work with chicken, or beef as well.
Any leftover veggies in the kitchen, that are going out of date, can be used to make broth. Add chicken bones, or beef if you have it, or simply make a vegetable broth. Freeze the broth to use in chili, soup or other dishes.
Shrimp cooks very quickly and can get tough if you over-cook it. We caught this shrimp ourselves and froze it. Since we’ve had it a while, I know we need to use it up.
I love this quick Keto bread because it is very fast to make, and it is not bad as far as taste goes. My first attempt was okay. It’s cooked in the microwave, so blah… but then you must toast it and add butter. In fact, when you mix this recipe up, add some poppy seeds, any other Keto-friendly item, it’s pretty good.
Find the full recipe just about anywhere online. That’s right, I’m not even sure whose recipe this is because it is EVERYWHERE. Eating on a dime is the place I first discovered this recipe, so that is the one I will link to. It’s not my recipe, but you can see the easy mixing directions at the link.
If you have ever tried to come up with a replacement for real, normal bread, you will quickly realize there is no substitute. All Keto, and gluten-free bread is simply not bread as we know it, in my opinion. But, this little batch of very quick bread / muffin will fill the gap. It’s not bad.
The recipe at the site I found says to make it in one dish and bake in the microwave for 90 seconds. I made mine in two little ramekins and baked each one for 45 seconds. I slice one of them in half and toast to eat with my breakfast. The other I save in the fridge for the following day.
Above is one of my favorite breakfast omelets. I first sauté spinach in butter and remove from the pan (this would work with kale, peppers, onions, etc.) and remove it once cooked.
Then I break one (or two) egg(s) into the pan and scramble a bit to make a flat layer. Then I sprinkle with crumbled goat cheese (or any cheese) and top with the spinach. Fold over the ends of the egg to make a “roll” and flip to finish heating.
For the quick Keto bread you will need almond flour (which is the only ingredient you may not have), 1 egg, butter, baking powder, and a pinch of salt. You will need a dish to bake it in, and a microwave. See the link above for directions and amounts.
If I am craving bread or toast, I have a good substitute. There are other Keto breads I plan to try as soon as I have all the ingredients.
I’m writing this recipe down so I can remember how to make it again. It began with the idea to make stuffed poblano peppers, but I decided to layer them in a casserole dish. These are not hot peppers. They are flavorful and relatively cheap to buy.
I seldom follow a recipe exactly, but the beef and peppers sounded good, so I began there. I bought Florida grown peppers and used ground beef from the local meat market. I also decided to add leftover stew beef (from cooking my broth) along with mushrooms, onions and garlic.
I’d cooked a spaghetti squash the day before and figured the two would work together. No pasta for me, and not for anyone on a Keto diet plan. But this meal would be delicious served over pasta as well.
Making the Meal
Slice poblanos in half and remove seeds. Roast both sides of the peppers in oiled / ghee pan – cast iron. (It may not be necessary to roast the peppers, but I did it.) Place in the bottom of a rectangular casserole dish. The peppers added a wonderful flavor to this dish, so don’t skip them.
Cook ground beef and add chopped onion and garlic when the meat is nearly cooked. After cooking, remove meat and create a layer over the peppers.
Slice a whole container of mushrooms and cook with more onions and some garlic. When done, stir in one can of organic tomato sauce. Add a spoonful of sugar (coconut sugar next time?) to cut the acidity. Dash of spices, such as parsley, basil and oregano. Scoop this out and layer over the meat in the casserole dish.
Shred mozzarella cheese and sprinkle over the top. Bake (covered for part of the time – my cheese dried out) at 350 for 20- 30 minutes until bubbly.
Carbs in this meal, approximately
I estimate that there are approximately 46 grams of carbs in this entire casserole, which means a portion (1/8 of the dish) would contain around 6 grams total. Plus add in a cup of squash = 16 grams or so per serving. I could be off a little bit, but you get the general idea. This is a Keto friendly meal.
Ground beef – no carbs, 19 g protein
Mushrooms – yes, good for Keto
Poblano Peppers – 1 net gram in one pepper
Onions -have some carbs, 14 g in one onion – I used only a few slices
Garlic – 1 clove, .9 grams
Tomato sauce – Organic, 6 g in 1/4 cup
Mozzarella cheese – 1 gram or less per serving size
Spaghetti squash – 8-10 g, 1 cup
Because I am following a time restricted eating program, I only eat two meals a day. This one would be around a total of 22 grams of carbs. If I eat well at breakfast, I can stay under the 50 grams or less recommended for a Keto diet plan.
Photo credit for the squash and peppers goes to Pixabay.
Bread is something I eat sparingly, but I love the idea of baking my own bread. I’ve done it before and I’ve even used starter before, but that was many years ago. The starter I used back then had sugar in it and it made the most delicious loaves of bread. These days I avoid sugar and carbs… so let’s make bread!
I figured why not begin a starter again? The first time, the starter was given to me, so I didn’t have to begin it myself. I just fed it and used it to bake.
The first starter I tried was Paul Hollywood’s apple starter (and watched a video about it too), which called for 4 cups of flour. It ended up a disaster, and I threw it away. Do not cover your starter tightly… the gasses have to be able to escape. The top of that starter was looking pinkish after a few days, and that is not good.
After looking around online, and finding so much conflicting advice about starter, I jumped in and did what I thought might work, using less flour to begin with. A lot less. This sourdough page at SeriousEats would have helped me quite a bit – if only I’d come across it weeks ago.
I put my largest, and last, batch of starter into this big blue container. I didn’t get a photo the next morning, but it had risen about an inch and looked good. It was ready to use.
Here We Go
If you are ever interested in beginning a starter and making some bread, I will be listing exactly what I did right here on this page. I’m writing this for myself also, as a reminder of my sourdough starter adventure and the things I would change if I ever make this bread again. That’s right, it’s a lot of work and mess, so unless this bread is something super fabulous (the dough is rising as I write), I will not make this bread recipe again! But… I may use this starter to make another type of bread, like that sweet bread I used to make.
Making the starter is a bit messy also, but may be worth it depending on how the bread is.
This is what I did, mistakes and all.
DAY 1: To begin the starter, mix 1 Cup regular, unbleached flour (I used regular flour for all feedings), 1 Cup warm water, a little honey. (The honey was my choice, you don’t need it.) Pour into a mason jar (2 cup, wide mouth) and cover with lid and saran or wax paper, with a few holes in the top. The starter sits out on the countertop – not refrigerated.
DAY 2: Do nothing but observe. By the afternoon it was up about an inch. I put a little piece of food label tape on the side of the jar to mark the level. That way I could see if it was rising or not.
DAY 3: Stirred. Removed 1/2 cup starter and dumped out the rest. Mixed with 1/2 cup flour, 1/2 cup water and a little honey. Dumped back into Mason jar. It began to separate with liquid on top, so I stirred it. At this point I was not adding enough flour, I assume – see Day 5.
DAY 4: AM – Did feeding as above, Day 3. Fed again at night by stirring in 1 spoonful of flour. Didn’t figure out the ratio until Day 5.
DAY 5: Discovered that the ratio should be (according to someplace online) to mix equal measurements of starter and water, and then double that for the flour. Mixed 1/2 cup of starter (discarded remainder), 1/2 C. water, and 1 Cup flour. Starter was bubbly, not much rise.
DAY 6: Same as day 5. Once I began adding more flour, I didn’t have the “hooch” liquid on top again. The liquid forming means that the starter is hungry and needs to be fed.
DAY 7: Same, remove 1/2 c. starter and mix with 1/2 cup water, 1 c. flour and put back into a container. I switched out Mason jars at some point to wash the first one. The starter was not rising much, so this mason jar (2 cup) was the perfect size.
DAY 8: Saw a bigger rise in the AM. Saved more starter since I need 2 1/3 cups of starter for the bread recipe, and the starter seems ready. This time I removed 1 cup starter to mix with 1 cup water, and 2 cups flour. I left this in the bowl I mixed it in and covered for overnight.
DAY 9: In the PM I did the same as day 8, mixing 1:1:2, and adding a little honey. I put it into a big plastic container. The leftover starter did not get thrown awaythis time – I put it into a mason jar, covered tightly, to store in the fridge. It will have to be fed once a week to stay good.
The ingredients were mixed together with a spoon then turned out onto a mat to knead. This dough was extremely sticky. Ridiculously sticky! It stuck to the mat, to my hands, and although I put flour down constantly, it would turn sticky again quickly. By the way, you will use LOADS OF WATER to rinse everything off. I ended up taking my pastry mat outside to hose it down. Here’s a video about sticky dough and how to knead it. I definitely need a scraper.
Because this dough was so godawful sticky this whole experience turned me off. I enjoy kneading dough, but this stuff was not fun. Clean up is pretty awful as well. Every bowl, mat, utensil, and measuring cup must be rinsed thoroughly or washed immediately.
I kneaded it for 20 minutes, cut it in half, shaped the dough and put in Ghee-greased bread pans. Now the 2 pans are covered with towels for the loaves to rise. Next I will bake at 400 degrees for 30 minutes.
After waiting for ten hours, and also using the Proof setting on my oven for a couple hours, the bread did not rise much. I baked it anyway and got two relatively flat loaves. It is edible and certainly tastes homemade. I can taste the sourness and toasted it would be delicious.
My plan is to slice and freeze it, after I make some french toast for breakfast. Bread keeps for 3-6 months in the freezer.