PB & J in a Bowl

It is hard to come up with keto breakfast ideas that do not include eggs. Traditional breakfasts are always chalked full of carbs. French toast, pancakes and cereals are on every breakfast buffet in North America.

I am always about simplicity when it comes to keto. No crazy ingredients, no fancy products. Just natural foods that taste good together! I was getting sick of eggs every morning and was on the search for a sweeter alternative that I could pack up and take to work.

One day I was craving peanut butter and didn’t feel like eating it off a spoon (I could eat a whole tub that way). I had some strawberries in the fridge and got the brilliant idea to have peanut butter and jelly in a bowl! This super simple recipe is now a staple in my breakfast routine and is frequently found in my lunch bag at work. I also have it if I am craving a dessert after dinner.

Keep in mind that strawberry carbs will add up (approx 1 carb per berry) so do not over do it. Make sure to use all natural no sugar added peanut butter.

INGREDIENTS

  • Strawberries, raspberries, blackberries or a combination of all three
    All natural peanut butter
    Stevia to sweeten if desired

There is no trick or complexity here. Put berries on bowl, top with PB and microwave for 1 minute (45 seconds for raspberries. They cook faster and will bubble out of the bowl, so keep a close eye on them)

Great with or without stevia. It depends on the sweetness of the berries or the intensity of your sweet tooth!

Sausage and Feta Stuffed Peppers

The perfect recipes for me include meat, a green veggie and cheese. You can almost always put anything from these threes categories together and get magic! I often experiment with this theory and sometimes come up with a true winner!

Meet the sausage and feta stuffed pepper!

There are a couple of things to watch out for in this recipe. First, use unsalted diced tomatoes (there is enough salt in the feta cheese) and make sure there is no sugar added. Tomato sauce is full of sugar so just steer clear of that all together. Even better, make your own!

If using green peppers, a mild Italian sausage is awesome, but if you use sweet peppers, go hot Italian all the way! The hot and sweet combo is amazing!

I find there is enough spice in this dish without having to add anything at all. Tang of the peppers and tomatoes with the spice of the sausage and creaminess and saltiness of the feta is a perfect combo!

INGREDIENTS

  • 28oz can of unsalted no sugar diced tomatoes
  • 4 green or sweet peppers
  • Feta cheese
  • 6 Hot or mild Italian sausage
  • Sour cream (optional as topper)

Cover the bottom of 9×13 pan with half of the diced tomatoes. If you aren’t using a glass pan (even if you are) you can line it with tin foil to make clean up a breeze. Slice peppers in half, removing all seeds and bitter white parts. Place peppers in pan on top of tomatoes and add 1 tbsp of crumbled feta cheese to each pepper.

I use small sausages and go through 6 for 8 peppers. This of course will depend on the size of your peppers and your sausage. Slice the sausage down the middle and remove casing. Stuff peppers with sausage meat almost all the way to the top.

Top with more feta cheese and spoon the remaining tomatoes on top!

Bake at 350 for 45 minutes or until peppers are soft and sausage is cooked all the way through. Top with a dollop of sour cream if you would like!

Please let me know if you try out this recipe and tell me what you think!

Keto Grilled Cheese

There isn’t many things that I miss since going keto. I can live without pasta, cake and that terrible tasting commercial bread. I don’t crave carbs anymore and am grateful for that.

The only thing that gets me is I love, love, love soup! On a chilly evening, nothing beats a steaming bowl of homemade soup. The only thing better is a hot bowl of soup paired with a grilled cheese! After months of wishing I could just whip up some delicious bread, butter and cheese, I decided to get creative.

I don’t use almond flour or coconut flour to try and recreate things I shouldn’t be eating, so that wasn’t an option. But one recipe that is a staple in the keto world is cloud bread. I had to see if it would hold up to a hot grill. Let me tell you, it’s buttery, crumbly and yummy!

If you haven’t made cloud bread, go here and check it out! The recipe may seem a little tricky the first time, but once you get used to it, you will add it into your regular rotation. It is only eggs, cream of tartar and cream cheese!

Once you have a batch of cloud bread ready, just use the same process to make a grilled cheese being careful that it does get a little more crumbly then regular bread.

Butter the flat part of the bread and drop in a hot pan. Fill it with cheese and anything else you love. I like onions, tomato, ham and in this case, Genoa salami.

Give it a try and let me know what you think! It has been a life saver for me when I get that intense cheesy craving every time I make homemade soup!

The Perfect Bacon

Being on a keto diet almost demands bacon at least once a week. I love bacon, but have always hated cooking it…until now!

This may be a trick you already know, but so many people that come over for breakfast are amazed with how I cook bacon that I thought it was worth a post.

How to cook the perfect bacon

Preheat the oven to 400 degrees and place parchment paper in pan. Tin foil will cause sticking and nothing at all is just a nightmare to clean, so parchment is a must! Lay out bacon so it slightly overlaps on the fat side. I like fatty bacon so usually this doesn’t matter for me, but if you have lean bacon, make sure to overlap the fat and not the meaty part.

Once over is heated to 400, pop it in for 15 minutes. After 15 minutes, take it out and flip it. The bacon will have shrunk so you no longer have to overlap. Put it back in the over for 10-15 minutes depending on how crispy you like your bacon. For me it’s 10 minutes while I cook my eggs.

And that is all folks. No mess, no splatters and perfectly straight and crispy bacon every single time!!

Keto Kiss Coffee

When I decided to cut sugar out of my diet, my biggest concern was “how was I going to drink my coffee?” Cutting coffee out was NOT an option and as much as I tried, I could not drink it black. My initial search for sugar free coffee was essentially how I ended up switching to a keto diet.

The reason I call this recipe Keto Kiss Coffee (if you can call it a recipe it is so easy) is because it is simple….KISS = keep it simple stupid.

I don’t know if you have ever searched keto coffee or bullet coffee, but they tell you to add all of these crazy ingredients and oils that are hard to find and crazy expensive. You don’t need to buy all of these fad products to be successful on a keto diet. Just keep it simple!

KETO KISS COFFEE

– 1 tsp butter (I prefer salted)

– 1 tbsp heavy cream or half and half

– Any coffee that you love

– Cinnamon

– Stevia (optional)

Put in butter, cream and coffee in blender. Blend until you get a nice foam. Top with cinnamon and stevia if you need a little sweetness. You can also add a bit of vanilla, nutmeg or cocoa powder. Whatever you have in your pantry! Almond extract is also very nice!

Experiment with different tastes to find the perfect coffee for you with simple products you have on hand.

Simple. Delicious.

One Year, Keto and 30 Pounds

I have taken a year off from Friendly Food accidentally and I have missed my friends here! I realize my last post was a week shy of a year ago and I cannot believe how much had changed!

In July 2018, I switched to a keto diet, focusing on high fat meats and greens mostly (and cheese of course…I cannot live without cheese) With hours and hours of research under my belt, I was able to come up with super simple meal plans every week and eat like a Queen without even missing grains and sugars. My husband never even complained!

I have seen a lot of people switch to keto for weight loss and I have to say, it really does work. I lost 30 pounds in my first 3-4 months and I was pleasantly surprised. I didn’t switch to keto to lose weight but for stabilizing my anxiety and focus (which keto absolutely helped me) but the weight loss was a great side effect.

I have slowly started adding in high fibre carbs back into my diet like sweet potatoes and black beans in moderation, but I am not sure yet if they are giving me desired results and may cut them out again. Figuring out the best diet for you is a process and everyone is totally different.

To me, simplicity is key. Keto is a popular (fad) diet and of course corporate will take advantage of that. You can eat a successful diet without all those hyped up ingredients, so remember that you don’t have to buy expensive products to see results, no matter what you read.

So long story short, I am back to my recipes on Friendly Food now that Spring is finally here! If any of my friends and followers are eating keto and have good recipes, please share!