Keto Sopa Seca

 

Sopa Seca (dry soup) is one of my family’s favorites meals, however I try to steer clear of pasta so coming up with a Keto version of this dish was high on my priority list.  It is not only delicious and healthy but surprisingly budget friendly and very easy to make

 

Keto Sopa Seca

 

1 Tbs olive oil

1 pound ground beef, turkey or pork (I like ground pork the best)

1 medium onion, chopped

3 cloves garlic, crushed

1 tsp cumin

1 tsp dried oregano

1 tsp chili powder

½ tsp. black pepper

1 15 oz. can diced tomatoes

1 to 2 chipotle peppers in adobo sauce, finely chopped

1 12 oz package broccoli slaw

1 cup grated cheddar cheese

Sour cream or Mexican Crema

 

In a large skillet over medium heat add oil and brown meat with onions and garlic.  Drain any excess fat.  Add spices, tomatoes and chipotle peppers.  Bring to a bubble and add broccoli slaw.  Continue to cook until slaw is just tender.  Turn off hear, sprinkle with cheese and cover with lid until cheese has melted.  Serve with a dollop of sour cream or crema.

 

This moderately spicy dish is full of amazing flavor and it will fill you up too. It also freezes well so it is great for meal prepping. If you have never tried Sopa Seca I definitely recommend making this dish.  You won’t be disappointed.

 

Please Stop Dieting

 

In my personal opinion diets never work.  You end up with short term results followed by long term disappointment.  I stopped dieting a long time ago, it just wasn’t worth it to me.  I would get stressed out, feel deprived, lose some weight and then gain it right back.  I'd chastise myself and feel even worse about it.  So I quit.  Instead of dieting I simply adopted a healthier lifestyle and the result has been that I can now easily manage my weight and I have a much healthier relationship with food.  No more shame.  I don't even count my macros because as long as you eat well it just sort of takes care of itself.

 

Through trial and error I've managed to come up with much healthier versions of my favorite foods, including desserts.  I read labels.  I rarely buy prepared foods and opt for whole foods instead.  Most of my shopping trips only involve the produce and the meat departments.

 

Since I stopped dieting what I keep in my refrigerator, freezer and pantry has completely changed.  I have better foods and I actually enjoy them more.  I enjoy grocery shopping and cooking more too.  Oddly enough, I spend a lot less money than I used to as well.  Whole foods just cost less.

 

Stop dieting.  Adopt a healthy lifestyle of eating good, wholesome and nutritious food, drink lots of water and add in some exercise.  You will be amazed at how well that works.

 

Date Nights

 

We've never been real big on eating out in this house, occasionally, but not on a regular basis and even more rarely is it fast food.  Instead we choose to enjoy a "higher end" meal at home for a fraction of the cost.  I can do an entire steakhouse dinner for four with wine and dessert for the price of one restaurant steak entrée so it is really hard for me to part with my hard earned cash eating out.  To me, the value just isn't there, even if it means I have to wash my own dishes.  Plus, I think I prefer my own cooking.

 

Homemade Chinese food

Date nights are important so we just do them at home.  Friday night is our night and I will cook a nice meal, we have a glass or two of wine and stream a free movie or listen to music.  We are not that hard to please really, except that the food has to be delicious.

 

Every once in a while we make a small pizza with homemade crust and sauce

Because date nights are special I will often add a carb to our meal and we don't usually have a dessert.  If we do it is a low carb option to balance off the carb I included with the meal.  One thing about the carb I serve however, it is usually just a small serving of rice, potato or occasionally pasta.  I prepare a meat, sometimes with a sauce, but there is always a salad or vegetable that takes up half the plate.

 

Sirloin steak & salad with bleu cheese
Most of the time we just eat low carb because that is our preference

Special date night meals can still be delicious and satisfying without completely derailing a healthy lifestyle as long as we keep things balanced.  It is okay to enjoy carbohydrates as long as the ones we choose are nutritious and the servings are in moderation.  Having date nights at home means we can control what we are eating as well as the amount we are spending on those meals.

 

Low Carb Keto Pumpkin Pie

 

My favorite pie is pumpkin and one I enjoy year round.  When I embarked on a low carb lifestyle I was determined to figure out a way to make a low carb pie that was not only delicious but good for me too.  I think I did a pretty good job coming up with this recipe.  It starts with a low carb nut flour crust and finishes with sugar free fluffy whipped cream.  Oh yeah baby!

 

Low Carb Pie Crust

 

1 1/4 cups almond flour

1/4 cup melted butter

1 egg

1/2 tsp salt

1 packet stevia sweetener

 

Combine ingredients in a bowl and mix until combined.  Press dough into a 8 or 9 inch pie plate.  Bake at 375° for 8 to10 minutes until crust is lightly browned.

 

Low Carb Pumpkin Pie

 

1 low carb pie crust

1 15 oz. can pumpkin puree

1 cup heavy whipping cream

3/4 cup sweetener

2 Tbs. melted butter

3 eggs

2 tsp. pumpkin pie spice

 

In a large mixing bowl place pumpkin, whipping cream, sweetener and butter.  Mix well.  Add eggs and spice.  Continue stirring until well combined.  Pour into pie crust and bake at 350° for 40 to 50 minutes until center is set.

 

Sugar Free Whipped Cream

 

1 cup heavy whipping cream

2 or 3 packets of stevia sweetener

 

Place cream and stevia into a cold mixing bowl and beat until stiff peaks just begin to form.  Do not overbeat.  Keep refrigerated.

 

Enjoy your Thanksgiving and a slice of pie.  Maybe even two slices.

 

Healthy & Delicious Pumpkin Bread (Not Low Carb)

 

Once Fall hits I get a hankering for all things pumpkin and spice.  I've managed to figure out ways to make a lot of my favorite things Keto or low carb, but one thing I've not quite mastered is one of my very favorites, Pumpkin Bread.  So instead of trying to make it Keto friendly or low carb I decided to just make a healthier version and enjoy a nice loaf every once in a great while.  All things in moderation.

 

Pumpkin Bread 

1 cup pumpkin puree

1/2 cup oil* or melted butter

2./3 cup sugar or sweetener*

1 tsp. vanilla

1 cup milk*

1 egg

2 cups flour*

1/2 tsp. salt

2 tsp. pumpkin pie spice

1 tsp. cinnamon

2 tsp. baking powder

1/4 cup raisins or dried cranberries (optional)

1/4 cup chopped walnuts or pecans (optional)

 

In a large mixing bowl place pumpkin, oil, sugar, vanilla, milk and egg.  Stir to combine well.  Add flour, salt, spices and baking powder.  Stir just until combined, do not over mix.  Pour batter into a lightly oiled loaf pan.  Bake at 350° 55 to 60 minutes until top springs back at the touch and a toothpick inserted in the center comes out clean.

 

Carefully remove from pan and allow to cool on a rack.  Slice and serve.

 

*oil - coconut oil, avocado oil, or vegetable oil

*sweetener - stevia, erythritol, monkfruit, or a blend of sweeteners with/without sugar, honey, maple syrup

*milk - cow, oat , soy or a nut milk

*flour - unbleached all purpose, whole wheat, oat, gluten free or a combination

 

There are many ways to take your favorite recipe and make it a little healthier and this is one of mine.  I think the key to keeping a healthy diet sustainable is allowing the occasional treat every once in a while, especially if it is something you really love, but if you can make it a healthier version too, then that is a bonus.

 

Salads

 

I do appreciate a good salad.  Lots of healthy goodness tucked neatly into a bowl.  I eat salad on a pretty regular basis, at least three to five times a week, either as my veggie side dish or often as the entire meal.

 

Cobb salad is one of my favorites

I like to start with a base of greens and go from there.  While I realize iceberg lettuce doesn’t pack a lot of nutrition, I love it, primarily for the crunch and fresh flavor and I don't see the point in forcing myself to eat another lettuce I don't enjoy.  Instead I make up for it with baby spinach, which I do like, and other veggies too like broccoli.

 

A gorgeous assortment of produce

After placing a nice bed of greens on my plate or in a bowl I add at least three good veggie toppings like grated carrot, diced tomato, thinly sliced celery stalk, pickled beets, broccoli or cauliflower florets, etc.  Next I add a fat which is usually some type of cheese like grated cheddar, cubed pepperjack, feta or crumbled bleu cheese.  Some sliced or whole olives is nice as well.

 

A delicious garden salad with thinly sliced seasoned sirloin steak

If it is a salad that is designed to be my meal I next add a protein such as sliced steak, ham, turkey, egg, ground taco meat, drained tuna, diced or sliced seasoned chicken and so forth.

 

Taco salad with seasoned ground beef

Then top it with something crunchy such as sunflower seeds, pecans, sliced almonds, a few croutons or a few crushed tortilla chips.  And a good salad dressing, in moderation of course, to pull it altogether.

 

Simple spinach salad with raisins, pecans & feta

As with anything variety helps keep it from getting boring.  By making different types of salads, varying the greens and toppings, you can keep your fresh salads from becoming one of those things you get tired of eating.  Variety also boosts the health factor since different vegetables provide different nutrients and benefits.

 

What I Eat In A Day #9

 

When I do meal planning or prepping or whenever I am making a meal I try my best to keep it at right around $1 or less per serving.  With the rising cost of groceries these days this can be a difficult task, but I love the challenge.  It is almost like a game to me, it really is.

 

Keto blueberry waffles with sugar free syrup & a couple strips of bacon

I prioritize a few things.  Vegetables and my coffee ranks pretty high on my list.  I truly enjoy my coffee as you've probably figured out and I really enjoy a large serving of veggies for supper, especially a nice big garden salad.

 

A gorgeous Cobb salad - this was so delicious!

Brunch or lunch for me can be breakfast foods or leftovers.  That makes it super easy and helps to control food waste which is something I try to never do.  Food waste, in my opinion, is one of those things we should be really mindful of.  Good, healthy food is a blessing and something I am very grateful for.