Butter Cauliflower Rice(Ketogenic diet friendly, Low Carbs, paleo, gluten free)

Last year October, I posted a cauliflower rice recipe and today I decided to give this recipe a tweet to make it more ketogenic friendly by adding coconut oil and grass fed butter. This cauliflower Rice is a rice substitution that is very easy to make, it is high in fats, low in carb, low in calorie, gluten free, paleo and diabetic friendly. It is also very very delicious. It can be eaten as a side alone or as a base for dishes like stir-fries, curries or use it for fried rice! If you are watching your diet, or thinking to cut down on rice, why don’t give this recipe a try.
Serve 2

Calories: 154

Net carbs: 3.7g

Fat: 14.1 g

Protein: 2.4g

Carbs: 6.2g

Fiber: 2.4g

Ingredients:

250g cauliflower, separated into florets

15g organic coconut oil

1/8 teaspoon pink Himalayan salt

15g Grass fed butter

Method:

Pre heat oven at 200°C
Line a large baking tray with baking paper
Cut the cauliflower into smaller florets, wash and drain well

Put the cauliflower into a food processor and pulse until the mixture resembles like rice 

Place the cauliflower onto the baking tray, sprinkle the coconut oil and salt and mix well, spread out evenly 

Bake for 6 mins, remove and give a stir, spread out evenly again
Bake for another 6-8 min, until the cauliflower is dry but not brown
Remove from the oven.
Spoon the cauliflower into a large serving bowl, add in the butter and mix well. Serve warm as you would like as rice.

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Cauliflower Mash With Salmon (Ketogenic Diet, Paleo, Gluten Free)

My quest for healthy eating continues….. Today I crave for some mash potatoes, but I swap potatoe with cauliflower instead as trying to stay on a Low carbs diet. Who says healthy food cannot be delicious?? Will make this for family for sure since when I let my son’s have a mouth full to try and he says yum! 

Serve 1

Cooked weight for the cauliflower mash is 250g

Cooked weight for the salmon is 122g

Calories: 588

Fats: 47.3g

Protein: 29.8g

Net carbs: 6g


Ingredient:

200g cauliflower 

30g grass fed butter

1/2 teaspoon pink Himalayan salt 

130g salmon fillet (raw weight)

5g coconut oil – to pan fry the salmon 
Direction:

Marinate salmon with pinch of salt, dash of oyster sauce and sesame oil.

Steam the cauliflower till soft

Put the cooked cauliflower in a blender, add in the butter and salt and blend till mash, remove to a serving plate 

Heat pan with coconut oil and pan fry the salmon till cooked

Serve immediately 

Baked Hawaiian Chicken Thighs

 

Serves: 4

INGREDIENTS

8 chicken thighs with skin on

Pineapple slices to serve

Marinade
:

300ml pineapple juice

120g light soy sauce

4 tablespoon dark brown sugar

1 tablespoon tomato ketchup

1 teaspoon garlic powder

2 teaspoon sriracha sauce

INSTRUCTIONS

Pre-Heat oven to 200°C / Bake function
Add the marinade ingredients to a saucepan and bring to a boil, reduced heat and simmer till sauce thicken about 20 minutes, remove from heat and leave to cool.


Put the chicken in a large oven proof dish, skin side down and pour over the marinade

Put in the oven and bake for 25 minutes.


When the 25 minutes is up, turn the chicken pieces over and spoon more marinade over each one.
Cook for a another 20 – 25 minutes or until the chicken pieces are browned and cooked.


Remove chicken pieces onto a serving plate then skim the fats from the top of the cooked marinade, drizzle over the chicken.
Arrange pineapple slices on top and serve hot with rice.

Garlic Prawn Fat Head Pizza 🍕🍕🍕🍕🍕 (Ketogenic diet, Low Carbs, Gluten Free)

This is a Ketogenic Diet friendly pizza base as each slice of pizza is only 1.8g of carbs. For pizza, my favorite topping is garlic prawn.  I seldom order pizza for myself as it usually requires me to pay extra for gluten free base and extra for prawns range.  This pizza base is so easy to make and literally you can have a pizza in under 30mins!  As for taste wise, even my son who dislike “healthy eating” says is yummy, but the down side is, the base is not crispy compare to normal pizza. Well, I guess I can’t complaint since I’m on a diet and still can eat pizza isn’t it? 

Serving size: 8 pieces 
Ingredient for the base:

170g shredded mozzarella cheese

56g cream cheese

1 large egg, lightly beaten

½ tsp salt

85g almond flour
Ingredient for Topping:

5g minced garlic

40g concentrated tomato paste

80g grated mozzarella cheese

200g prawns

20g Spinach

20g mayonnaise- for drizzling 
Direction

Pre heat oven at 220°C
Line the baking dish with baking paper and apply 1 teaspoon oil on the paper 


Place the shredded mozzarella cheese and cream cheese into a microwave safe bowl and microwave on high for 1 minute. Mix with a spatula and microwave on high for another 30 seconds. Mix well 


Add in the egg, salt and almond flour. Put on the disposable food safe gloves and knead till we’ll combine 


Place the dough on the baking dish and flatten into round (I use the ring of a cake tin to help me get the shape)


Dock the dough with a fork, remove the ring and bake for 10 minutes.



When 10 min is up, Remove the pizza base from the oven 


Put the minced garlic and tomato paste in a bowl and mix well

spread the tomato paste on top the pizza base

Spread 60g of the grated mozzarella cheese on top


follow by the spinach and prawns, lastly sprinkle the balance of the 20g of mozzarella cheese on top


Return to oven and bake for 5 mins. 


Drizzle mayonnaise on top. Slice and serve hot or cold

Coconut Butter

 
When I was searching for some ketogenic diet friendly snacks, I came across this dark chocolate bark recipe that requires coconut butter. I didn’t see any coconut butter in the supermarket, so decided to google and see whether can I make the coconut butter myself. When I saw the YouTube how easy it is to make this butter, I went to get the only ingredient that you needed to make this butter – desiccated coconut.  
This coconut butter is delicious and it keeps for ages and does not need to be kept in the fridge as it will gets very hard if is in the fridge. It does harden and soften depending on temperature, so you may need to warm it to liquify it during cold weather. This butter is also a great substitute for copha. But you do need to use a powerful blender if you don’t have a Thermomix to make this butter

Serving size: about 230g

Ingredients:
250g desiccated Coconut

Direction:

Put the desiccated coconut into the TM bowl


Process 3 mins / 50°C / speed 8. Use a spatula and scrape down the sides after each minute. 


Process at 37 degrees to make suitable for raw foodies.

 

Chicken And Mushroom Carbonara

I used to buy store bought Carbonara sauce whenever my family ask from “white pasta sauce”, but I stop buying them when I chance upon this recipe online. This suppose to be a dry spaghetti, but my son prefer it a bit wet, so after a few trial and error, I manage to get the consistency that he likes. Of course if you prefer the original version of the dryer spaghetti, you can reduce the amount of thicken cream and cheese. Enjoy! 

Serves 2

Ingredients:

250g Fettuccine or spaghetti

350g Chicken thigh or chicken breast, cut into bite size

6-8 medium shitake mushrooms

1 tablespoon Olive oil

3 whole eggs + 1 more egg yolks

100g Thicken cream

60g grated Parmesan cheese

1/4 teaspoon Freshly ground pepper

1/4 teaspoon Salt, or to taste



Direction
:

1. Soak the mushroom till soft, discard the stems and sliced thinly 

2. Season the chicken with 1/4 teaspoon salt and 1/8 teaspoon pepper

3. In a bowl, whisk together the eggs, cream, Parmesan cheese, salt and black pepper

4. In a pan, heat up 1 tablespoons oil and cook the chicken till brown and fully cooked

5. Add the mushrooms and cook a another 2 minutes. Dish up and set aside. Leave the pan on the stove, do not wash it.


6. In a pot, bring water to a boil, add in 1/4 teaspoon salt and 1/2 tablespoon oil and cook the spaghetti according to the manufacturer’s instructions

7. Transfer the spaghetti into the pan then put in the egg mixture and mix to coat the spaghetti.

8. Add in the cooked chicken and mix well (The heat from the skillet, chicken, mushrooms and spaghetti will cook the egg yolks.)

9. Serve immediately.

Notes

This is a very quick spaghetti dish, so make sure you get everything ready before you start cooking.

If the spaghetti  gets too dry, you add in more cream or some of the spaghetti water to the sauce.

Curry Chicken With Yam

Every time I cook curry chicken, I will use the same old, no fail yummy recipe using A1 paste and potatoes.  When I came across this recipe from my cookbook, I decided to give this a try, as this is the first time I see a recipe uses Yam instead of potatoes.  Among all the tuber vegetables, Yam is my favorite, but yam is not easy to find in Perth, so I have to use Taro as that is the closest thing I can get.  The house smell so nice when I was deep frying the taro.  After finishing cooking the curry and did some tasting, to my surprise, this curry is so delicious! The curry is creamy and with a tint of the taste of taro, YUM.  Though it was troublesome to have to deep fry the yam (and not very healthy too), but it is worth the extra  effort and extra calories! Guess will have to workout harder tomorrow then.😂

Ingredients:

Oil for deep frying

450g Yam, cut into large cube

1 whole chicken (1.5 to 1.8kg), cut into bite size

6 tablespoon chopped shallots

4 stalk lemongrass, crushed 

4 tablespoon curry leaves

200ml Kara coconut cream
Seasoning:

1 1/2 teaspoon salt, or to taste

1 1/2 teaspoon sugar, or to taste

1 1/2 tablespoon light soy sauce, or to taste

1 1/2 tablespoon oyster sauce, or to taste

6 tablespoon curry powder

700g water
Direction:

Heat oil for deep fry and deep fry the Yam till golden brown, dish up and drain off oil
 


Leave 2 tablespoon oil in wok and sautéed the shallots till fragrant


Add in lemongrass n curry leaves and fry till aromatic 


Add in chicken and fry till brown 


Add in seasoning and yam and bring to a boil

Reduce heat, cover with lid and simmer for 20mins or till chicken is cooked

Add in the coconut cream and cook for 5 min.  

If is too watery, take one piece of the Yam and use a fork and mash it and stir it in to thicken the curry 

Serve hot with rice