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.

Markdown Meat Purchases

 

I almost always look for sales, discounts, manager's specials or marked down meats every time I go into a grocery store.  This is the only way I can afford to buy meat on an extremely low grocery budget and I've managed to fill a chest freezer in my garage quite nicely by doing so.

 

I got all of this for half price!  There are several meals here

Last month I picked up three packages of meat - a large package of chicken leg quarters, four pork chops and two cubed steaks.  As soon as I get home I "process" these packages of meat by either cooking them or repackaging them for freezing.  This time I put one of the leg quarters into my small slow cooker seasoned with lemon pepper and that is enough for me to have for two meals.  I placed the other leg quarters into quart sized freezer bags, labeled them with the date and cost, for tracking purposes, and then into the chest freezer they went.  I placed the pork chops into freezer bags, two each, labeled them and placed them into the chest freezer as well.  The cubed steaks were cooked the very next day and were delicious.

 

This makes it super simple to prepare a meal

When I am repackaging meats I try to do it in meal sized portions with the idea that I will get two good meals out of each one.  That way I have just the right amount to prepare.  By adding the date I am able to rotate items and use things up before freezer burn can ruin them.  By adding the cost of each item I'm able to control how much money is spent preparing each meal and that helps me to stay on budget as well.

 

Cubed steak and a nice big garden salad

My stores have no problem taking back any discounted item that may be spoiled so I don’t have to worry about the freshness of an item.  I've only had to return something once in the past five years, it is very rare for me to buy something that is past its prime.  Buying markdowns helps keep food out of the landfill, saves me a lot of money and allows me to have cuts of meat, especially steaks, I otherwise would not purchase or get to enjoy.

 

What I Spent On Groceries - October 2022

 

I have been on a mission to use up what I already have in my kitchen freezer, the pantry, as well as to make do with what I already have on hand before I head out to the grocery store to get something else.  A couple months ago I had stocked up on frozen vegetables and picked up a couple heads of cabbage, carrots and celery which keep a good while in the refrigerator.  To begin the month I really had quite a bit on hand to start with.

 

I love green olives and these low carb queso dips are great on vegetables like broccoli and cauliflower.
I didn't care for the  alfredo sauce, but the avocado sauce is wonderful.  Definitely would by the Herdez items again.

At the beginning of the month I popped into the grocery outlet just to see if they had anything of interest.  I picked up some sauces with decent ingredients to had a little "spice" to my life.  It is nice to have some variety from time to time, especially if I can get things at a discounted price.

Just a handful of fresh items to supplement what I already had on hand plus some cream for my coffee

Mid month I did a tiny produce run to pick up a head of lettuce, a few bananas, an avocado and a three pound bag of mandarin oranges.  I also grabbed a quart of heavy cream for my daily Keto coffee.  I spent less than $20 that trip and was set for quite a while.

 

A beef patty with cauliflower con queso & a side salad with blue cheese dressing

Since I had done a big meal prep at the end of September I didn't do a whole lot of cooking last month.  Instead I did a lot of reheating of freezer meals and averaged actually cooking a meal only about once or twice a week.  Not bad!  Meal prepping is a great way to free up time while making really good use of the food I buy.

 

I scored some great deals on meat in the markdown bin

My next grocery trip near the end of the month I headed off to Albertson's just to pick up a few items I had some digital coupons, which fortunately included produce, as well as a handful of items on sale.  I found three packages of meat on markdown so I added that to my cart as well.  Marked down items are a terrific budget stretcher in my opinion.  Digital and paper coupons are as well just so long as you only buy items you actually use and not items just because it seems like a good deal.

 

I carefully track my grocery spending on a spreadsheet

My final tally for the month came in at just $47.55.  I was quite happy with that to say the least.  My goal is to stretch these purchases as far as I can into delicious and healthy meals, minimize food waste to the best of my ability and try to spend as little as possible next month to supplement what I already have on hand in my freezer and pantry.  I think I can manage that.

 

Making Soup Stock Is Economical & Easy

 

Whenever I prepare vegetables I save my scraps and keep them in a gallon size Ziploc bag in my freezer.  Onions skins, carrot peels and the ends of those carrots, parsley stems, celery trimmings,  cabbage cores, etc., it all goes into the bag.  Sometimes I'll have bones or chicken carcasses leftover from a meal too and I will place those into a bag and freeze them for making broth as well.

 

The other day I took out my very full bag of vegetable scraps and some saved pork bones and placed them in my largest slow cooker.  I added some dried herbs and peppercorns from my spice cabinet and filled it up with water.  I let it cook on high for six hours until I had rendered all of that goodness from the bones and vegetable scraps.  I allowed it to cool for a while and then strained the broth into a large bowl.  It looked and smelled delicious.

 

The strained broth was divided up into plastic freezer containers, labeled and placed into the freezer to be used in recipes later on.  Anytime I have a recipe that calls for broth or if I want to make soup I'm all set.  The best thing about making your own broth is that you know exactly what is in it.  The best thing about making broth this way is that it is practically free, made out of things most people would have just tossed into the trash.  With the rising costs of groceries right now I'm not willing to waste anything.  And if I don't have to spend my money on purchasing a carton or can of broth, even better.

 

How I'm Keeping My Grocery Budget Low, Low, Low

 

I literally watch the grocery sales ads like a hawk and shop seasonally.  When I find what I want at a super low price I stock up.  This time of year is a good time to stock up on nuts because baking items start going on sale.  I was out of pecans so I picked up a couple bags on sale for $3.99 each.

 

Anytime cheese goes on sale I will usually buy it.  It stores for quite a while but it also freezes well too so if I have more than what I can use right away I just tuck it into my freezer.  I almost always have grated cheeses in my freezer.  This time around I also had store coupons to use so the cheese ended up costing me only 99¢ per package.

 

I watch for markdown items, especially in the meat department.  This time I found some uncured smoked sausages.  These are package as a twin pack with four sausages each so I froze one and put the other in the refrigerator.  At a $1.29 these were a great buy.  I also picked up a large package of sliced ham and turkey which I'll divide up and freeze most of it.  I thought it would be nice to have on hand for Cobb salads and to make sandwiches for picnics and hiking trips.  This ended up being the only meat items I bought during the month of September.

 

Fruits and vegetables are at their best price if you only buy them seasonally.  Most vegetables are available year round, but fruit tends to be more expensive in the winter than during spring and summer.  When it is high I will often turn to frozen berry options instead of fresh.  Most of the time I take stock of what I already have and fill in with just what I need.  In this case it was green onions and some fresh cilantro.  The cilantro is mostly for our bunny, but she shares.  In turn I share carrots.

 

I picked up mandarin oranges on sale, $2.98 for a three pound bag.  I don't get them often, but they make a nice sweet treat every once in a while and they work great in a pack for when I'm out hiking.

 

The price of cream went down a bit and by doing the math it was much less expensive to buy pints at $2.29 instead of quarts at $5.49 this time.  The dates are far out there into December so I grabbed three to keep in the back of my refrigerator until I need them.  Butter was on sale for $1.88 a pound so I picked up two pounds and added those to my freezer.  I try to stock up on that whenever it goes on sale too.

 

At the beginning of the month I stocked up on fresh and frozen vegetables.  I picked up a head of green and a head of purple cabbage as well as some kale and carrots for chopped salads.  These vegetables keep for a good long time in the refrigerator and I can use them in a lot of other recipes.  A couple onions, some bell peppers, a large bunch of parsley (again most of it was for our bunny), a large of avocado and a head of iceberg lettuce.  I used up the peppers and avocado first so they didn't go bad, but everything else kept me going through to the end of the month.

 

I also keep plenty of frozen vegetable options on hand so I didn't need to make extra trips to the grocery store.  Frozen broccoli and cauliflower florets are a mainstay at my house.  I can use them in so many different ways.

 

A simple meal of roasted vegetables with chunks of meat seasoned with minced garlic & soy sauce

I keep my meals pretty simple so my grocery lists are pretty simple too.  The majority of what I buy is produce and frozen vegetables.  Some meat and dairy. By keeping it simple and only shopping the sales I keep my grocery spending quite low.