Gluten-free keto Pita bread

A keto friendly, gluten free pita that you can use as a sandwich wrap or enjoy hot as a side dish. I recommend a drizzle of olive oil and then add a little crushed garlic and/or a few herbs.

Ingredients

• 2 tbsps whole psyllium husk
• ½ cup coconut flour fine, fresh, no lumps
• 1 cup lukewarm water
• 1 tbsp extra virgin olive oil
• ¼ tsp baking soda
• ¼ tsp salt (optional)

Make the dough

1. In a medium mixing bowl, combine the psyllium husk and coconut flour (if lumps are in your flour, use a fork to smash them before measuring the flour, the amount must be precise).
2. Add in the lukewarm water (I used tap water about 40°C/100°F bath temperature), olive oil, baking soda and salt. Give a good stir with a spatula, then use your hands to knead the dough.
3. Knead for 1 minute. The dough is moist, and it gets softer and slightly dryer as you go. It should come together easily to form a dough, as in my picture. If it is too sticky, add more husk, ½ teaspoon at a time, knead for 30 seconds and see how it goes. The dough will always be a bit moist, but it shouldn't stick to your hands at all. It must come together as a dough.
4. Set aside 10 minute in the mixing bowl.
5. Now the dough must be soft, elastic, and hold well together. It's ready to roll.

Roll and shape the flatbread

1. Cut the dough into 4 even pieces, roll each piece into a small ball.
2. Place one of the dough balls between two parchment paper pieces, press the ball with the palm of your hands to stick it to the paper, and start rolling with a rolling pin as thin as you like your bread. My bread dough is 8 inches in diameter, and I made 6 keto flatbreads with this recipe.
3. Peel the first layer of parchment paper from your flatbread. Use a lid to cut out round flatbread. Keep the outside dough to reform a ball and roll more flatbread – that is how I make 2 extra flatbreads from the 4 balls above!

Cook in non-stick pan

1. Warm a non-stick crepe or pancake pan under medium/high heat.
2. Add one teaspoon of olive oil or vegetable oil of your choice onto a piece of absorbent paper. Rub the surface of the pan to make sure it is lightly oiled. Don't leave any drops of oil, or the bread will fry!
3. Flip over the flatbread on the hot pan and carefully peel off the last piece of parchment paper.
4. Cook for 2-3 minutes on the first side, flip over using a spatula and cook for 1-2 more minutes on the other side.
5. Cool the flatbread down on a plate.
6. Repeat the rolling, cooking for the next 3 keto flatbread. Make sure you rub the oiled absorbent paper onto the saucepan each time to prevent the bread from sticking to the pan.

Psyllium husk: don’t use Metamucil or other fiber supplements in this recipe This is not the same product as whole psyllium husk fiber. These are husk powders that are not suitable for baking keto bread. It will turn the bread dry, and purple or blue.

Recipe size: I made 6 flatbreads with this recipe – I reused the border of the 4 flatbread cut into a round shape to reform 2 extra flatbreads. Feel free to double up the recipe to make more flatbread.

Storage: Store in the pantry for up to 3 days onto a plate covered with plastic wrap to keep them soft or in the fridge for up to 5 days.

Rewarm tips: They are softer when cold and stored for a few days. I rewarm mine in the pan or a hot oven or make a sandwich wrap in a toaster press, or if you want to give them a little crisp, rewarm in the hot oven on a baking sheet for 1-2 minutes at 300°F/150°C.

Freeze: You can freeze them as you will freeze regular flatbread. Rewarm in the oven or in a sandwich toaster to give them a little crisp.

Net carbs are carbs minus fiber: 2.6 grams of net carbs per flatbread in this recipe.

Source: SweetAsHoney

Marinated Mushrooms

Ingredients

• 2 pounds fresh mushrooms
• 1 envelope Italian salad dressing mix in 1 cup water OR 1 cup Italian salad dressing*
  
• ½ cup olive oil
• ⅓ cup cider vinegar
• 2 tbsps lemon juice
• 1 tsp sugar or honey
  
• 1 tbsp minced fresh parsley
• 1 tbsp reduced-sodium soy sauce
• 2 tsps crushed red pepper flakes
• 3 garlic cloves, minced
• ½ tsp salt
• ⅛ tsp pepper

Directions

1. Remove mushroom stems (discard or save for another use). Place caps in a large saucepan and cover with water. Bring to a boil. Reduce heat; cook for 3 minutes, stirring occasionally. Drain and cool.
2. In a small bowl, whisk the salad dressing mix and the remaining ingredients. Place mushrooms in a large bowl; add dressing and stir to coat. Refrigerate, covered, 8 hours or overnight.

* - Italian salad dressing

• ½ cup extra virgin olive oil
• 3 tbsp white wine vinegar
• ¼ cup Parmesan Cheese, finely grated
• 1 tbsp mayonnaise
• 1 tsp granulated sugar or honey
  
• 1 garlic clove, finely grated or pressed
• ½ tsp dried oregano
• ½ tsp dried parsley (or 2 tsp fresh)
  
• ½ tsp dried basil (or 2 tsp fresh)
  
• ¾ tsp salt, or to taste
• ½ tsp black pepper, or to taste

Combine all ingredients and mix thoroughly, either whisk together or put in a jar and shake.

Download pdf here.

Asparagus & Mushroom Tart

Preparation Time: 15 minutes / Cooking Time: 4 minutes / Baking Time: 20 minutes

Serves 4

• 2 tsp oil 
• 2 shallots, sliced 
• 1 cup sliced mushrooms
• 1 lb asparagus, trimmed 
• 1 clove garlic, minced 
• Pinch each salt and pepper 
• 1 sheet butter puff pastry, thawed 
• 1 tbsp Dijon mustard
• 1 cup shredded Havarti cheese

In large skillet, heat oil over medium heat. Add shallots and mushrooms; cook for 2 minutes. Add asparagus and garlic; cook for 2 minutes, stirring often. Remove from heat. Season with salt and pepper. Unroll puff pastry and place on parchment paper-lined baking sheet. Brush mustard over surface. Poke entire surface with fork. Arrange asparagus over pastry and top with mushroom mixture, leaving 1/2-inch (2.5 cm) border; sprinkle with cheese. Bake in 400°F oven 18 to 20 minutes or until pastry is golden brown. Let stand on sheet on wire rack for 5 minutes before cutting to serve.

 

Goulash

2½ lbs beef
3 tbsp cooking oil
3 medium onions
2 tsp salt
½ tsp pepper
1 tbsp paprika
½ tsp marjoram
2 cloves garlic, chopped
1 tsp caraway seeds
1 cup sour cream
Flour
Boiling water
Hot buttered noodles or boiled potatoes

 

DIRECTIONS:

1. Dredge meat in flour.
2. Heat oil in a heavy saucepan and brown onions lightly. Remove onions.
3. Brown meat in remaining oil (add a little more oil if required to prevent burning).
4. Add onions, salt, pepper, paprika, marjoram, garlic and caraway seeds.
5. Add enough boiling water to cover meat. Cover and cook over low heat for about 2 hours, or until meat is tender.Remove cover for the last 30 minutes to allow gravy to thicken a little if desired.
6. Add a little of the hot mixture to the sour cream and stir to blend. Stir the sour cream back into the saucepan and heat, but do not allow it to boil.
7. Serve with buttered noodles or boiled potatoes. Serves 6.
   

Provençal Beef Stew

One of the most ancient of Provençal dishes, this simple beef stew is made glorious by the slow simmering that transforms the meat into tender, richly seasoned morsels. Authentic recipes will call for five to six hours cooking time; we’ve achieved delicious results by oven baking the stew for four hours at a low temperature.

3 tbsps olive oil
3 pounds beef chuck, cut into 1- to 2-inch chunks
2 medium-size onions, coarsely chopped
4 cloves garlic, coarsely chopped
5 carrots, peeled and quartered
6 plum tomatoes, coarsely chopped
8 fresh sage leaves, coarsely chopped, or 1 tsp dried sage leaves
1 tsp dried herbes de Provence or thyme leaves
4 whole cloves
3 (½-inch-wide) strips orange peel
1 bay leaf
1 tsp salt
1 tsp ground black pepper
1 cup red wine
Fresh parsley, chopped
Water

1. In ovenproof 5-quart Dutch oven or casserole, heat 1 tablespoon oil over medium-high heat; brown beef in batches on all sides. With slotted spoon, remove beef and set aside.

2. Add remaining 2 tablespoons of oil to the pan. Reduce heat to medium and add onions and garlic; sauté 5 minutes. Stir in carrots, tomatoes, sage, herbes de Provence, cloves, orange peel, bay leaf, salt, and pepper.

3. Pour red wine over all; add browned beef and enough water to cover and stir to blend. Heat mixture to a gentle simmer. Meanwhile, heat oven to 250°F. When mixture begins to simmer, remove from heat, cover, and bake 2 hours, stirring occasionally. Uncover stew and bake 2 more hours, or until beef is very tender and stew thickens. Serve and sprinkle with parsley; or cool, cover and refrigerate—it will taste even better the next day!

Swiss Cheese Fondue

The original classic made with authentic Swiss cheese.

1 clove garlic
2 cups dry white wine
½ lb Emmenthal cheese, grated
½ lb Gruyère cheese, grated
3 tbsp flour
Dash of nutmeg
Dash of cayenne pepper
1 loaf crusty bread
Salt & pepper to taste
¼ cup kirsch

Rub the inside of an earthenware casserole with the garlic. Turn the heat to low and add the cheeses which have been mixed with flour. Add seasonings. Stir well until cheese is melted and thoroughly blended. Mix in the kirsch. Cook one minute longer and transfer to a brazier on the table to keep warm.

Cut crusty bread into 1 inch cubes. Use fondue spear to hold bread cubes for dipping.

Cajun Beef Ribs

by Justin Wilson (the Cajun chef)

6 lbs beef ribs
2 cups dry white wine
2 cups BBQ sauce
1 tbsp dry mint
Cayenne pepper
Salt
2 tbsp flour
1 large oven bag

Preheat oven to 325°F.

Flour the inside of an oven bag and place on a baking sheet.

Sprinkle the ribs with the salt and pepper and place in the oven bag in a single layer. Sprinkle the mint leaves over the ribs. Mix the white wine and BBQ sauce and pour into the bag but not over the ribs.

Tie up the bag and poke about 20 holes in the bag with an ice pick (to let steam escape).

Cook for about 1½ hours for medium.

Justin Wilson

Bean Dip

Ingredients
1 can refried beans
1 jalapeno pepper
1 tsp cumin
½ tsp Mexican chili
¼ cup minced onion
1 tsp minced garlic
3-4 slices bacon minced
Salt to taste

Saute the bacon in a fry pan. Remove the bacon and retain the grease. Add the onion and cook until soft. Add the jalapeno and cook until tender but not browned. Add the garlic but do not overcook.

Stir in the refried beans and add just enough water to be able to mix. Add the cumin and chili and stir. Keep stirring until all is bubbly. Salt to taste. Serve with tortilla chips.

Bourride Fish Stew

Bourride is a silky white fish soup, flavoured with aïoli and made with monkfish or cod and lots of white wine. Garnish with herbs and tiny diced tomatoes. It is a Provençal specialty.

Ingredients
2 lbs monkfish or cod
4 cups fish or chicken stock
1 cup white wine
2 leeks, white part sliced
1 carrot, sliced
1 cup sliced fennel
2 bay leaves
One 2-inch strip of orange peel
2 sprigs fresh thyme
4 sprigs fresh parsley
2 cloves garlic, sliced
Salt and freshly ground pepper
1½ cups aïoli (see below)
8 slices French bread, toasted
1 cup peeled & seeded tomatoes, diced

1. Slice fish into ½ inch cubes
2. Combine stock, wine, leeks, carrot, fennel, bay leaves, orange peel, thyme, parsley and garlic in a large pot. Bring to a boil, and then simmer for 30 minutes. Strain broth into a clean pot.
3. Bring broth to simmer and immerse fish. Poach 12 minutes or until fish is tender. Season to taste. Remove fish, cover and keep warm.
4. Place 1 cup aïoli in a bowl. Slowly add hot soup, whisking constantly. Return soup to pot and retreat gently but do not boil.
5. Place toasted bread in soup bowl. Top with fish and pour over soup. Garnish with diced tomato. Serve with extra aïoli on the side.

Aïoli

2 small garlic cloves, chopped
1 tsp Dijon mustard
2 egg yolks
1 egg
1½ cups olive oil
1 tbsp lemon juice or to taste
Salt and freshly ground pepper

In a food processor combine garlic, Dijon mustard, egg yolks and egg. With machine running, slowly add olive oil until mixture emulsifies. Season with lemon juice, salt and pepper.

Gazpacho

Ingredients

1½ lbs vine-ripened tomatoes, peeled, seeded and chopped
½ green bell pepper chopped
½ cup Spanish onion
1 cup cucumber, peeled and chopped
2 garlic cloves, minced
¼ cup extra-virgin olive oil
1 lime, juiced
2-3 tsps white balsamic vinegar
1 tsp Worcestershire sauce
1-2 tsp salt
¼ tsp freshly ground black pepper
2 tbsps fresh basil leaves, chiffonade

Directions

Fill a 6-quart pot halfway full of water, set over high heat and bring to a boil.

Make an X with a paring knife on the bottom of the tomatoes. Drop the tomatoes into the boiling water for 20-30 seconds, remove and transfer to an ice bath and allow to cool until able to handle, approximately 1 minute. Remove and pat dry. Peel, core and seed the tomatoes. When seeding the tomatoes, place the seeds and pulp into a fine mesh strainer set over a bowl in order to catch the juice. Press as much of the juice through as possible and then add enough bottled tomato juice to bring the total to 1 cup.

Place the tomatoes and juice into a large mixing bowl. Add the cucumber, bell pepper, onion, garlic, olive oil, lime juice, balsamic vinegar, Worcestershire sauce, salt and pepper and stir to combine. Transfer 1½ cups of the mixture to a blender and puree for 15 to 20 seconds on high speed. Return the pureed mixture to the bowl and stir to combine. Pass through a fine sieve and press mixture through. Cover and chill for 6 hours or overnight. Serve with a chiffonade of basil.

Thai Coconut Chicken and Shrimp Soup

Ingredients
2 cups shrimp, fish or clam stock
2 cups water
3 stalks lemongrass, (white part only, pounded)
2-inch piece galangal, sliced
12 kaffir lime leaves, bruised
1-3 tbsp Thai chili paste
½ lb skinless chicken breast, cut into slices
½ lb shrimp, shelled and deveined
6 oz black fungus mushrooms
1 red chili, deseeded, cut into thin strips
2 tbsp fish sauce
1 cup coconut milk
1 large lime, juiced

Instructions

1. Add the stock and water into a pot on high heat. Add the lemongrass, galangal, kaffir lime leaves and chili paste (amount depends on desired heat level) into the broth and bring to a boil. Lower heat and simmer for about 20 minutes.
2. Add the chicken, shrimp, mushroom and red chili. When the chicken and shrimp are cooked, add fish sauce, coconut milk and lime juice. Stir to combine well. Turn off heat and serve immediately.

Lambchops with Mint Chutney

This is my mom’s favorite: grilled lamb chops over mint sauce/chutney.

Ingredients
12 pieces medium size lamb chops
2 tsp cumin
1 tsp coriander
½ tsp turmeric
½ salt (or salt to taste)
2 tbsp lemon juice
1 tsp Garam masala
2 tbsp olive oil
½ tsp cayenne powder
1 tbsp ginger-garlic paste*
Black pepper to taste

Directions
1. In a bowl add salt, cumin, coriander, turmeric, lemon juice, garam masala, cayenne, black pepper, ginger garlic paste and olive oil and mix to a paste.
2. Rub the paste evenly to lamb chops.
3. Marinate it overnight for more flavor.
4. Before cooking, let the lamb chops sit at room temp for about 30 minutes.
5. Grill over medium heat.
6. Cook the lamb chops as you prefer. Cook to an internal temperature of 140°F (63°C) for medium well.

Mint sauce/chutney
1 batch of fresh mint
1 tomato
¼ of 1 medium size red onion
½ clove of garlic
½ tsp salt
½ tsp cayenne
1 tbsp lemon juice
1 tbsp olive oil

Instructions
Blend all the ingredients in a blender until you reach a smooth sauce like consistency.

* - make paste from 1 inch of ginger pealed and grated, and 8 garlic cloves grated.

Source - @flavorsnlife on Instagram.

Beef Short Ribs in Red Wine

If you are looking for a meal for an intimate gathering this holiday season look no further. This beef short ribs are slow cooked winter escape. Recipe below.

Ingredients
6-7 beef short ribs
Salt and pepper to taste
1 cup red wine
2 cups beef broth
2 tomatoes diced
1 large onion diced
Thyme and rosemary sprigs
2 tbsp tomato paste
8 garlic cloves

Directions

• 1. Sprinkle the beef with salt and pepper
• 2. Sear all the sides of short ribs
• 3. Use the tongs to remove the ribs once all the sides are brown.
• 4. In the same pan, sauté onion, tomatoes, salt, pepper, red wine, beef broth. Once it comes to boil add the seared beef short ribs.
• 5. Place the Dutch oven in a preheated oven 325°F.
• 6. Bake it in the oven for 2 ½-3 hours.

Source - @flavorsnlife on Instagram.

Ginger Shrimp with Coconut Milk

This is a perfect fall dish, comforting and warm. This is creamy ginger shrimp with coconut milk. You can serve with rice or bread. Perfect combo for a rainy fall day.

SHRIMP MARINATE
1 lb jumbo shrimp
½ tbsp freshly grated ginger and garlic
Salt and pepper to taste
¼ tsp cayenne

CURRY
1 medium red onion diced
2 tomatoes diced
½ tsp tomato paste
¼ tsp cayenne
½ tsp paprika
½ tsp cumin powder
¼ tsp turmeric powder
Salt and pepper to taste
½ tbsp grated ginger and garlic
1 can coconut milk
Cilantro and red pepper flakes for garnish.

Directions

1. Marinate the shrimp for a minimum of 30 minutes.
2. Sauté onion in a pan. Once the onion is translucent add ginger and garlic paste and all the spices.
3. Once all the spices are blended together, add tomatoes and the can of coconut milk.
4. Stir and reduce until a creamy consistency is achieved.
5. Add the marinated shrimp into the pan and cook for about 5-10 minutes.
6. Sprinkle with cilantro and red pepper flakes and serve.

Source - @flavorsnlife on Instagram.

Creamy Tuscan Garlic Chicken

A creamy and comforting chicken dinner that cooks in one skillet.

Yield: 4 servings   |   Prep Time: 10 mins   |   Cook Time: 30 mins

Ingredients

CHICKEN MARINATE
4 boneless skinless chicken breasts, sliced horizontally
2 tsp garlic powder
2 tsp paprika
Salt & pepper, to taste
2 tbsp olive oil

CREAMY GARLIC SAUCE
2 tbsp butter or olive oil
1 small onion, finely chopped
4-6 cloves garlic, minced
6 cups baby spinach (200gm, 7oz)
½ lb mushrooms, sliced
½ tsp crushed red pepper flakes
¼ tsp cayenne pepper
1 tsp paprika
2 tsp dry parsley
Salt & pepper, to taste
2 tsp tomato paste
¼ cup sun dried tomatoes, sliced
2 cups heavy cream
¼-½ cup freshly grated Parmesan cheese
Fresh parsley (optional)

Instructions

• Mix all ingredients for the chicken and marinate.
• Cook 2 pieces at a time of the chicken breasts in an air fryer at 390°F for 7-10 minutes (until internal temperature reaches 165°F degrees). Bake in an oven or fry in a pan if you do not have an air fryer.
• In a pan over medium heat add butter/oil and saute onions until translucent. Add the mushrooms and cook until tender, then stir in garlic and cook until fragrant. Add sun dried tomato, tomato paste and the spices.
• Stir in the heavy cream and Parmesan cheese and bring mixture to a simmer. Reduce heat to low and simmer until the sauce is slightly reduced.
• Add the spinach and let simmer for about 5 to 7 minutes covered (or until the spinach is wilted).
• Return chicken to skillet and cook until heated through (about 5 to 7 minutes).
• Garnish with parsley and serve immediately with your favorite side dishes.

Source - @flavorsnlife on Instagram.

Download PDF here.