Posted in keto, recipes

Quick Cream of Broccoli Soup–Keto-Friendly Recipe!

Here’s a super-quick, clean and easy fix for those of us craving soup on days on raw, chilly days like today! Quick Cream of Broccoli Soup–Keto friendly recipe in about 25 minutes! (Makes about 4-5 ½-cup servings.)

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To keep things brief I wrote ingredients in bold letters. Here’s how I made it:

Toss a 12 oz. bag of broccoli florets in microwave and cook according to directions (about 6 minutes).

In a small pot over medium heat, saute about half a small onion (chopped) and half a stalk of celery (thinly sliced) in a little oil until tender (10 minutes or less).

Add 2 cups chicken (or vegetable) broth*, about ¼-cup of half-n-half and broccoli. (I used about ¾ of the bag; had a cup left over.)

Bring to a boil and simmer for about 5 minutes.

(Optional: stir in shredded cheddar cheese to taste. I was out so I broke up 2 colby-jack snack

sticks instead.)

Pure with immersion blender or in food processor. (If you don’t have either, try a hand mixer or even a potato ricer.) Season to taste with salt and/or pepper. A few shakes of salt-free seasoning works too.

This quick, easy, healthy and very tasty fix was EXACTLY what I was craving. The leftovers tasted that much better the next day (and the next), after the flavors came together in the fridge overnight!

*If you don’t have broth, you can substitute 2 cups of water and chicken (or vegetable) bouillon.

Go forth and enjoy!

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#quickneasyketo

#creamofbroccolisoup

#cleaneating

#cleaneatingketo

#easyrecipe

©Joanne C Timpano, OTR/L, content and images, unless otherwise specified, 2019.

Posted in recipes, Uncategorized

Eat Fat/Live Thin(ner)–Keto Bread–This Is Looking Like a SERIOUS Game-Changer

Happy 4th day of Christmas, people! Hope all of you enjoyed–and/or continue to enjoy–the holiday season, with its festivities and merriment. To those of you who are not quite feeling that way, my wishes that you are feeling peace during what can be a very stressful time!

So…

While I practice what I refer to as “quasi-keto”–I want to be able to make this a life-style friendly way of eating so that I can “stay on the wagon” more often than not. (The 12 days of Christmas most certainly are “off” days!) What I am loving about most keto recipes is that I can have my (keto) cake–or, in this case, bread–and eat it, too. (Only “diet” I’ve ever been on that I can’t wait to get back on–go figure; I always feel like I’m cheating!)

Anyway, I’ve been missing bread wanting to try my hand at making a keto version for a while.  I’ve made the microwave single-serve versions; they’re okay, but only after I nuke the ingredients, then slice and grill the finished product. (It tends to be a 15-minute process overall and can make the house smelly. Yes, it’s yummy as a French toast, but not quite the sliced-bread effect I was looking for.)

Found this gem at Delish–no tweaking this recipe (yet!). Easy and quick to put together (about 20 minutes) and 30 minutes oven time.  (Total time: 50 minutes.) And, if you already keep keto, chances are you have all the ingredients on hand—7 (?) in all.

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So far, I am EXTREMELY pleased with the flavor and texture of this bread; reminds me of pound cake, but it’s not sweet. It isn’t eggy, as some keto breads are reputed to be. The only thing I might consider adding is a little liquid—unsweetened almond milk, maybe?—to moisten up the batter a tiny bit. I’m also thinking some shredded cheddar or Parmesan will make it savory.

Can’t wait to toast it, and make me a good, old-fashioned Sammy (over-easy egg on a slice of cheese-covered toast); rustle up grilled cheese or try it with peanut butter—if there is one thing I’ve been missing on keto, it’s a PBJ sandwich. (Next recipe to try: sugar-free strawberry preserves from the reserve I have in the freezer 🙂 ! )

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Out of the oven less than an hour ago–yum!

That’s it for today! Wishing all of you a wonderful weekend, and a safe, blessed and healthy new year.

Be well,

Joanne

© Joanne C Timpano, 2018. All rights reserved, content and images.

Posted in fitness, mind and body, recipes, Uncategorized

Eat Fat/Live Thin(ner): Coconut Flour-Pumpkin Keto Pancakes!

The season for pumpkin-infused goodies is kind of winding down and sometimes “ya just gotta.” (Not that the health benefits of pumpkin are ever out of season. Just sayin’ 😉.)

Because this recipe is one of the many I’ve saved to my Pinterest account (I currently go by Cottaegal), I need to give credit where credit is due. I’m sure I’ve used others’ recipes as well, but this was this morning’s pick. (See below image for my tweaks to the recipe–Older Son says I never leave well enough alone. He’s right! 😊)

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Served with sugarless syrup, butter and whipped cream. Can’t get this kind of keto at a diner or restaurant, not that I know of, anyway.)

So: If you’re following the original recipe, let me know how you made out. Tweaks or not, make sure pancakes are sufficiently browned before attempting to flip them. (Spraying your spatula with cooking spray helps too.) Another note: These will NOT bubble on one side like traditional pancakes. You have to visually inspect the bottom by lifting an edge and peeking–very scientific, I know!

Tweak #1: I doubled the recipe to use up leftover pumpkin that was in the fridge. Easy-peasy and I got me TEN 3-inch pancakes. (If you make them any bigger, they can be quite the challenge to flip.)

Tweak #2: The original recipe calls for ONE tablespoon of water, which translates to TWO for double-recipe. I substituted almond milk–unsweetened vanilla–and added a little half-and-half.

NOTE:  Coconut flour is insanely absorbent! I strongly suggest adding liquid to batter and eyeballing how thick or thin you want it. (I like it the consistency of a very soft pudding, one that teeters on the edge of runny.) Sorry, folks, I don’t  measure. I add a little liquid and stir–probably about 1/8-1/4 cup at a time; let the batter sit at least 5 minutes,  add more liquid and repeat as I see fit. I believe I did this three separate times the last time I made these.

Tweak #3: In addition to pumpkin spice, I add vanilla, cinnamon and a tablespoon or so of melted butter for extra flavor. I also increased the baking powder–maybe just under a teaspoon(?)–to make the pancakes a little more airy. I omitted whey protein. (Just MHO, but something about powdered protein doesn’t sit right in my brain.)

NOTE: On Facebook the other day, someone  commented that these can be dense and not fluffy. (Hi, friend!) When you add enough liquid and baking powder, the texture mimics a white flour pancake that much more.

Tweak #4: I spray a non-stick pan or griddle with cooking spray, then melt butter in the pan before adding batter. I ladle batter in using a soup spoon, which results in the 3-inch pancakes in the image above. Remember: any bigger and they will be no fun to flip, I promise (Been there and done that!😖) Transfer to spatter screen to cool without condensation forming on bottom. (Got mine at dollar store. You can line a plate with a paper towel for a similar effect.)

Final note: Both the batter and the finished pancakes keep very well in the fridge. Put aside some of the former for later in the week, and/or wrap the latter; nuke to warm or crisp up in a frying pan.

And that’s all she wrote—for today anyway!

In the spirit of practicing an attitude of gratitude, allow me to thank each and every one of you for your time and support! Seize the day and make some yumminess all your own!

Joanne

© Joanne C Timpano, 2018 (content and images).