Top Ten Keto Veggies Plus A Recipe For Broccoli Rabe

*This post may contain affiliate links, while no cost to you, may earn me a small commission. See my disclosure.

Are you even the least bit curious about what the top ten keto veggies are? Are you tired of the same old sides and salads, need to switch things up?

Photo credit: Unsplash

Then you’ve come to the right place, not only for the top ten keto veggies, but also a recipe for tasty broccoli rabe, one that I can’t wait to make for my hubby this week.

See, on keto, you may be missing some of the veggies you used to eat, now that they are no longer “allowed” due to their high carb count. Veggies like sweet potatoes and squash. (although zucchini is ok)

Asparagus
Photo credit: Unsplash

That’s where this list will come in handy. You can refer back to it, save it for later, and come up with all kinds of salads, and side dishes to add variety to your meal plan.

My recipe I got from Skinny Taste and I will get to that after the list of top ten veggies. So, without further ado:

  1. Spinach
  2. Lettuce
  3. Asparagus
  4. Avocados
  5. Broccoli
  6. Kale
  7. Broccoli Rabe
  8. Bok Choy
  9. Celery
  10. Cauliflower

This list may not sound like all that, yet I know zillions of recipes for cauliflower-it is soooo versatile and customizable! Avocados too! Besides eating them alone, they can be added to smoothies, salads, even made into ice cream!

Bok Choy
Photo credit: Unsplash

Experiment with some of these veggies, google recipes, or look on Pinterest (a gold mine) and tell me something new you’ve found. I love new ideas too!

Ok, on to the recipe. I had not heard much about broccoli rabe, so honestly, I had to do a little research myself and this is what I learned. The longer you cook it, the better it turns out.

The other thing is that it may be slightly bitter, however, it provides many vitamins and minerals like Vitamins A, C and K, potassium, and calcium as well. Blanching before roasting reduces the bitterness and garlic disguises the taste.

This would make a great side to steak, chicken, or sausage, alongside a bit of pasta alfredo made with miracle noodles.

Roasted Broccoli Rabe With Garlic

Ingredients:

  • 1 lg bunch of broccoli rabe (rapini), tough stems removed
  • 4-5 cloves of garlic, smashed
  • 2 T olive oil
  • salt and pepper
  • pinch of crushed red pepper flakes (optional)

Directions:

  1. Heat oven to 400*
  2. Bring a large pot of water to boil
  3. When boiling, add broccoli rabe and blanch for one minute
  4. Remove from water and drain well in a colander
  5. Add to a baking dish and mix with garlic, oil, salt, pepper, and crushed red pepper flakes
  6. Roast 15-20 minutes

Nutrition Info: 4 servings Total fat 7g Carbs 1.7g Protein 1.2 g

 

*Disclosure: Mentions of associated products, services, or businesses within the content of this blog, may or may not be noted as an affiliate in every reference. I only chose to promote products, services, or businesses that I have used and trust.

How to Make Crispy, Crunchy, Keto Crackers

*This post may contain affiliate links, while no cost to you, may earn me a small commission. See my disclosure.

How To Make Crispy, Crunchy, Keto Crackers

My crackers close up

So, I have been trying to figure out how to adjust my macros so that not only are they right, but my calories stay around 1500 a day because my weight loss has stalled.

I had the perfect breakfast which I will include when I come up with my 21-day meal plan. So for lunch, I wanted something light to pair with the delicious strawberry frappe smoothie from A Sweet Life, who is on my Pinterest board. Click the link for her recipe, you won’t regret it! A low-carb treat!

My thought was ‘I’d love some crackers to go with some cheese and sliced Cajun roasted turkey’ but I tried to make crackers before and failed.

This time was a huge success, and the whole meal was tasty, filling, and under 500 calories! It felt more like a snack, which would be great for all you folks who have to eat lunch at your desks.

The crackers themselves are also on my Pinterest board, slightly modified from Eating Bird Food and hers only have three ingredients. I added a couple more, one being Nutritional Yeast Flakes and Slap Ya Mama spice on top for extra flavor.

To make them you will need parchment paper, a cookie sheet, a pizza wheel and your ingredients in a mixing bowl. It’s so easy

1 Cup of almond flour (not meal)

1T ground flax (I use Badia brand)

1/2 t of fine sea salt

3T water

Mix all of that until you form a dough. I added about a teaspoon of the nutritional yeast flakes to that, they add a bit of a cheesy taste.

Transfer the dough to your parchment paper and put a second piece of paper on top, press down with your hands until flat, then use a rolling pin ( or if you’re like me a straight plastic glass) to get it to about 1/8 inch.

Transfer that to your cookie sheet and cut into small squares (about 1 inch) and sprinkle your salt and spice on top. Use your hands to press the salt into the crackers and place into a 350 degree oven.

My oven cooks faster than most people’s evidently, cause my crackers only took about 15 minutes, not 20-25 like what was suggested. (Or mine were thinner)

Here they are finished.

The ground flax must help them brown

I put my turkey and cheese on a cutting board and cut those with the pizza wheel as well. Then I stacked everything together for a yummy mouthful of crunchy, spicy, flavor.

According to my keto app, my combined macros for breakfast and lunch are: 896 calories, 18.1 carbs, 82.6 fat, and 20 protein.  That leaves me quite a bit of wiggle room for dinner, and I don’t feel deprived at all.

The smoothie is very decadent and filling, I made it slightly sweet with my Stevia to go liquid sweetener.

Now, I try to keep it under 25 g of carbs in a day, yet that is hard to do. I don’t always make it, but I get pretty close. Friday nights are a free for all around here, so I’ll have to get creative for dinner. (probably a salad w/chicken)

So now you know how to make crackers that have a crunch, taste great, and hold up to toppings! Try them out yourself and tell me what you thought! Oh, my keto app is Stupid Simple Keto I think. Here’s a screenshot.

 

*Disclosure: Mentions of associated products, services, or businesses within the content of this blog may or may not be noted as an affiliate in every reference. I choose only to promote products, services, or businesses that I have used and/or trust.

 

Informal Poll Results So Far

Thank you to the two bloggers who responded to my little informal poll and the MANY well meaning bloggers who are now following me with tips and tricks of IM. This gives me much studying and research to do!

I will work on a plan for bringing you the types of content you want, interspersed with tips, tricks, and recipes to keep all of us on track!

I am a recipe follower, not creator.

Let me just be honest here and say that I make recipes I find elsewhere and tweak them to meet my needs. My Pinterest board is full of tasty, keto recipes and links to other bloggers that sell great meal plans, keto products, and more.

Someday, I will cook well enough to write my own recipes, but for now, this will have to do. I can still do enough research to devise these things that SusieShy and MwsR asked for:

  • recipes
  • 21 day keto plan
  • budget keto recipes
  • good shops to buy keto products/foods inexpensively
  • discuss the value of buying MCT oil, collagen, etc.
  • ask for topics to debate

and more, as I think of things myself.  I will make a list of the products I love and use and tell you all about them too!

Let me just address those bloggers already established in the world of affiliate and internet marketing for a minute. While I appreciate the follows, I will stick to the course I already paid for and learn what I need from that.

If I tried to implement everything each one of you wants me too, I would have information overload and spend all my time taking courses instead of blogging, but thanks for your advice!

I may take some of it at a later date.

I can’t wait to get the blog in better shape, implement all these ideas, and get down to the business of helping you:

  1. Lose weight, gain energy, ditch your medications, and whatever else you want to achieve with the keto lifestyle
  2. Not become frustrated and quit
  3. Provide easy, budget friendly recipes to help you stay the course
  4. Be the healthiest you, the happiest you, you can be!

For now, I’m off to study, however I will be back soon with a new post that answers one or more of your needs! Thanks again, bye!

 

 

 

How About An Informal Poll?

Morning folks, sorry I’ve been away for awhile…how about taking an informal poll so I’ll know just what kind of posts you all are interested in.

photo credit :Pixbay

When I started this blog, it was because I had made the change from Paleo to Keto and I was excited to share my findings with you. Are you enjoying my content, or do you feel it’s lacking something?

I want this blog to be as helpful as possible so I need to know what keeps you coming back? Be honest and help me address your needs.

What kind of posts do you like to see? Recipes? Info graphs? Written content with lots of pretty pictures?

Deals, coupons, prize opportunities, or freebies?

I’m trying to get a good idea so I can post at least once a week, relevant content that will be of interest to you and what you are looking for out of this blog.

Thank you so much. I appreciate all of my readers/followers and just want you to enjoy what you find here.

 

Which Do You Prefer, Breakfast or Brunch?

If you had a choice, would you choose breakfast or brunch?

One could always get up early, eat breakfast, then lunch, the a snack and then dinner…or you could combo the first two meals into a tasty, satisfying meal called brunch since you were too lazy or maybe too busy that morning for breakfast.

Maybe you’re into intermittent fasting, and you skipped breakfast to cut down a meal a day. Is it a matter of convenience to you, a planned attack, or just the luck of the draw the way your meals fall throughout the day?

For me, it seems to be the luck of the draw, because I never know how my day is going to go, now that I’m no longer working outside the home. Things come up, appointments have to be kept, emergencies happen.

But which is better? Does it really matter?

I suppose that depends on what you are trying to accomplish. If you are going for weight loss, than eating brunch and skipping breakfast might work better for you. In today’s world where Keto and Paleo diets are all the rage, IF seems to be popular with these diet plans.

As long as you make healthy food choices, get the amount of fat (good) and calories in your diet, IF should not make you lethargic, in fact, it should help you concentrate since your body will be using its own fat for fuel.

A word of warning for type 1 diabetics and women who are pregnant or breastfeeding-IF is not a good idea for those folks. 

Cinnamon mug cake with fat bomb frosting

The same thing can be managed with three meals and two snacks a day if one properly tracks their macros and sticks to the program. Either way, I have delicious recipes like Cinnamon Mug Cake and Spinach & Bacon Quiche no matter which meal you decide to make them.

The Nutrition Facts for the quiche show that your macros would be perfect and allow for skipping that first meal, if you ate it for brunch you would be full and satisfied until dinner.

Spinach and Bacon Quiche at Bacon’s (not Keto)

Now, my versions are somewhat different from the recipes I provided, my Cinnamon Mug Cake has a fat bomb dessert icing and I skipped the butter glaze, so the macros come out different than Gretchen’s. Mine turn out to be 100 calories less and 11.5g of fat shy of her recipe, yet it was still delicious and kept me full until lunch. (I had that for breakfast one day)

The Spinach and Bacon Quiche pictured are from Bacon’s restaurant where Dad and I ate brunch yesterday following his procedure. It was not keto because there was a crust underneath, however, we were somewhat good and picked off the top crust. My bad though, I ate my fruit. It was all delicious!

Like the time I was Paleo, I follow the diet about 80/20 percent. I still maintain my weight, unless I get strict and need to lose a few pounds. You do you and what works for you.

Side note: If you want the fat bomb frosting recipe (It’s actually a dessert that can be used both ways) here it is: 1pkg sugar free white chocolate pudding, 1C heavy whipping cream, 8oz cream cheese, 1C water-Blend until smooth!

You can find that on my Pinterest page Keto for Beginners