Keto Pancakes

Today we are making Keto pancakes and reviewing the Keto and Company’s Pancake and Waffle mix. 



The instructions call for three eggs, 2 tbsp of nut milk, 1 tbsp oil, and 1/2 cup of baking mix. It has about the same consistency as normal pancake mix. Have the skillet hot and then spray with cooking spray or oil with coconut oil, which is my choice.

This mix does not bubble up the way normal pancakes do, so if you’re waiting for that, you’ll wait too long before turning. Slide the spatula under the pancake and turn in one swift motion to keep the pancake intact. 

I always brown my pancakes on both sides, put them on a plate, and microwave them for 30 seconds to make sure the center is cooked. I do this no matter what kind of pancake mix I am using. 

This mix works best if you make the pancakes no larger than four inches in diameter. Larger pancakes are hard to turn without the pancake sliding off your spatula. But after the first one, you’ll get the hang of it. 

Why go to the trouble of making a Keto pancake? Because all of us, even those who aren’t on the Keto diet, or who aren’t diabetic, eat way too many carbs. 

Large amounts of carbohydrates lead to a release of large amounts of insulin, which often is poorly absorbed due to insulin resistance. Excess insulin floating around in the system causes massive inflammation throughout the body. 

Even if you aren’t diabetic by the clinical definition, you can still be insulin resistant for many years before your blood sugars start to rise. That’s only because your body is able to keep up with producing enough insulin to handle the massive amount of carbohydrates. But eventually the pancreas wears out. So anything we can do to decrease the amount of insulin we secrete is a good thing. 

Also, even if you’re not diabetic, a large release of insulin signals your body to store fat. This doesn’t happen with high fat foods. So it’s not true that fatty foods make you fat. It’s the carbs that signal your body to store fat.  

So, if it tastes good, why not use a baking mix that eliminates some of those carbs? In this case, you’re not sacrificing taste by doing the Keto baking mix, and each serving of two pancakes has only 2 net carbs! 

I suggest serving the pancakes with Walden Farms Zero Carb Pancake Syrup, also a delicious product! 

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Zeroodle Low Carb Pasta & Our Favorite Spaghetti Sauce Recipe

Cooking some Zeroodle pasta for dinner tonight. Zeroodle makes three different kinds of pasta: Soybean, mung bean, and black bean. The mung bean pasta has only 3 net carbs! Incredibly low, and delicious. Goes great with all your favorite sauces.

My favorite spaghetti sauce recipe:

• 2 tablespoons olive oil
• 1 large white onion minced
• 5 cloves garlic crushed
• 1/2 cup red wine
• 1 28 ounce can crushed tomatoes
• 1 15 oz can tomato sauce
• 1 6 ounce can tomato paste
• 1/4 cup Stevia
• 1 tablespoon fennel seeds
• 1 tablespoon ground oregano
• 1/2 teaspoon salt
• 1/4 teaspoon ground black pepper
• 1/2 cup chopped fresh basil
• 1/4 cup chopped fresh parsley

Simmer in slow cooker one to four hours or until desired consistency is reached.

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Summer Zucchini Pie

Summer Zucchini Pie

3 medium zucchini, shredded with water squeezed out
4 green onions, chopped
½ cup whole kernel corn
1 cup shredded mozzarella
1 tsp salt
½ tsp black pepper
1 tsp ground mustard
1 tsp garlic powder

Toss together in a bowl.



Whisk together:

3 eggs
½ cup mayonnaise
¾ cup milk

Add to zucchini mixture and stir together.

Grease 9 inch pie plate with coconut oil.

Pour mixture into pie plate. Sprinkle 1/3 cup Parmesan cheese on top.

Place on baking sheet.
Bake at 375 degrees for 40-45 minutes.

Allow to cool ten minutes before serving.

For low carb option, simply leave out the corn. Add some chopped red bell pepper instead.

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Firecracker Chili

This picture shows me in 2011 receiving First Prize in the Gold Skye Ranch Chili Cookoff for this recipe, formerly called Spicy Merlot Chili. Now renamed Firecracker Chili.

It was August in Oklahoma, and was hotter than firecrackers that day. The chili is pretty hot too.





Recipe:

3 lb. ground beef, browned
1 pound smoked sausage, diced
1 onion, roughly chopped
1 green pepper, diced
1 small can green chili’s or jalapeños
2 packets hot chili seasoning
1 small jar medium picante sauce
1 15 oz can diced tomatoes
1 large can chili beans
1/2 jar spaghetti sauce
1 cup Merlot wine (grape juice if trying to avoid alcohol)
1 tsp salt
1 can whole kernel corn

The idea of this recipe is that it should be a combination of hot and sweet. If you want it sweeter, add Stevia powder to taste. You could just add more grape juice, but that might make it too liquid, hence the Stevia, which will sweeten and also soak up some liquid.

Combine all ingredients in crock pot on high. Cook for 2 hours, stirring occasionally and adjusting seasoning to taste. 

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La Batata Chorizo Tallarin

La Batata Chorizo Tallarin

Recipe: 

1 lb roll Chorizo

1 sweet potato, peeled and chopped

2 small or one large zucchini, chopped

3 green onions, chopped

1 package Asian noodles

1/2 cup shredded sharp cheddar

Salt and pepper to taste

Steam sweet potatoes for 15 minutes. While they are cooking, fry Chorizo with green onions. Cook Asian noodles in boiling water. 

After 15 minutes, add zucchini to steamer and cook both sweet potato and zucchini for five minutes. 

Dump noodles and chorizo in large bowl. Add vegetables. Toss together. Salt and pepper to taste and top with shredded cheese.

(Hint: my husband likes this tossed with some added Frank’s Hot Sweet Chili Sauce. Add if you like).

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Our Little Onion Experiment

Remember this little onion we started sprouting on my kitchen cabinet? 

After two weeks, this little sprout is now ready for planting. 

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Crustless Quiche

This recipe is low-carb, vegetarian, keto, and delicious. The basic recipe can be spiced up with all kinds of things once you’ve got it down.

Ingredients:


3 eggs

1 cup milk

1 cup mayonnaise
2 cups shredded cheddar cheese

1/2 cup chopped spinach, broccoli, kale
, or peas
1/2 tsp garlic powder



Bake at 375 for 45 minutes. Remove from oven, turn oven off, sprinkle remaining 1 cup of cheese on top, put back in warm oven to melt. Cool 30 minutes before serving.

If making a dessert quiche, leave out the vegetables and garlic powder. Add 1/4 cup stevia and 1/2 tsp cinnamon. After baking, remove from oven and cool. Cut and plate. Top each piece with Walden Farms Zero Carb Strawberry Spread or syrup. Makes a great topping.

To make it a little spicy, add chipotle mayonnaise instead of plain.


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