Miss R Daisy

Cook & blogger. Lover of happy produce. Lifestyle & recipes. Following a keto diet. Lover of Mini schnauzers with a Baci & Beso. šŸ¾šŸ–¤

Cup Cauliflower Florets

Keto Duck with Almond Brussell Sprouts and Broccoli

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Keto Duck with Pesto Almonds Brussell Sprouts and Broccoli
Serving for 1
Ingredients

200g Free Range Duck Breast Skin Scored (I cut mine into two to eat due to my macros)
8 Brussell Sprouts
80g Broccoli
2 Slices of Nirate Free Free Range Bacon
20g Pesto Almonds (available at Low Carb Emporium)
2 tsp Liquid Melrose Coconut Oil (available from Low Carb Emporium)
3/4 Cup Cauliflower Florets (I used purple cauliflower)
1 Tbsp Unsalted Butter
Salt and Pepper

lets Cook

Pre heat your oven to 180 degrees. Now take a fry pan and get your duck break breast and cook dry skin side down for about 6-7 minutes until skin is crispy. In the meantime boil a saucepan of water and blanch the broccoli and brussell sprouts. Next fry off bacon in a fry pan until golden.

In a separate sauce pan boil some water and add cauliflower, and cook through. Once done add to a food processor with the butter and salt and pepper the process until smooth.

Once skin is crispy on duck, turn over and place in oven for it to cook through about 7-10 minutes. While the duck is finishing cooking in a pan add the coconut oil, dice up the bacon, and toss through the bacon, almonds, brussell sprouts and broccoli.

Let your duck rest for 5 minutes, then plate up your meal. As mentioned due to my macros I cut my portion of duck in half and had a duck salad the next day. Enjoy. X

Macros (on 100g serve)
Protein 30.2g
Carbs 8.7g
Fats 54g

Print Recipe
 Keto Duck with Almond Brussell Sprouts and Broccoli
Keto Duck with Pesto Almonds Brussell Sprouts and Broccoli with Cauliflower Mash and 8.7g Carbs
Prep Time 10
Cook Time 20
Servings
Ingredients
Prep Time 10
Cook Time 20
Servings
Ingredients
Instructions
  1. lets Cook
  2. Pre heat your oven to 180 degrees. Now take a fry pan and get your duck break breast and cook dry skin side down for about 6-7 minutes until skin is crispy. In the meantime boil a saucepan of water and blanch the broccoli and brussell sprouts. Next fry off bacon in a fry pan until golden.
  3. In a separate sauce pan boil some water and add cauliflower, and cook through. Once done add to a food processor with the butter and salt and pepper the process until smooth.
  4. Once skin is crispy on duck, turn over and place in oven for it to cook through about 7-10 minutes. While the duck is finishing cooking in a pan add the coconut oil, dice up the bacon, and toss through the bacon, almonds, brussell sprouts and broccoli.
  5. Let your duck rest for 5 minutes, then plate up your meal. As mentioned due to my macros I cut my portion of duck in half and had a duck salad the next day. Enjoy. X

Keto Meatloaf with Cauliflower Mash and Beans

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Keto Meatloaf with Cauliflower Mash and Green Beans
Serving for 1 (with extra to freeze)
Ingredients

300g Free Range Beef Mince
50 g Tomato Puree
1 Free Range Egg
1/4 Palena Fresh Keto Breadcrumbs
1/2 Tsp Mustard Seeds
1/4 Chopped Red Onion
1/2 tsp Chili Powder
Good Grind Of Pepper
1/2 tsp Xanthan Gum (available at Low Carb Emporium)
3 tbsp tomato sauce
Spray Coconut oil
1 Cup Cauliflower Florets
2 tbsp Butter
Salt and Pepper
Handful Of Green Beans
8 Medium Mushrooms Sliced

Lets cook

First heat your oven to 180 degrees, now grab a mixing bowl. With your hands mix the beef mince, tomato puree, egg. breadcrumbs, mustard seeds, chili, red onion and pepper.

Next spray a tin large enough to fit all the ingredients into with the coconut oil. And place in tin and level out, place in oven for approximately 20-25 minutes. Once cooked turn it out and paint with tomato sauce and let sit for 10 minutes.

 

In the meantime lets cook your vegetables, place your cauliflower in boiling water for 5-7 minutes until tender then in a food processor add your cauliflower, 1 tbsp of butter and salt and pepper to taste and mash. Then with your other tablespoon of butter saute your mushrooms and the boil your beans for 3 minutes.

Now it plate your meal and enjoy. Use a bread knife to cut your meatloaf, just a tip. X

Macros
Protein 43.1g
Carbs 12.1g
Fat 75g

Print Recipe
 Keto Meatloaf with Cauliflower Mash and Beans
A delicious Keto comfort meal. Meatloat with Cauliflower mash and Beans.
Prep Time 15
Cook Time 30
Passive Time 10
Servings
Ingredients
Prep Time 15
Cook Time 30
Passive Time 10
Servings
Ingredients
Instructions
  1. Lets cook
  2. First heat your oven to 180 degrees, now grab a mixing bowl. With your hands mix the beef mince, tomato puree, egg. breadcrumbs, mustard seeds, chili, red onion and pepper.
  3. Next spray a tin large enough to fit all the ingredients into with the coconut oil. And place in tin and level out, place in oven for approximately 20-25 minutes. Once cooked turn it out and paint with tomato sauce and let sit for 10 minutes.
  4. In the meantime lets cook your vegetables, place your cauliflower in boiling water for 5-7 minutes until tender then in a food processor add your cauliflower, 1 tbsp of butter and salt and pepper to taste and mash. Then with your other tablespoon of butter saute your mushrooms and the boil your beans for 3 minutes.
  5. Now it plate your meal and enjoy. Use a bread knife to cut your meatloaf, just a tip. X

Keto Pork Chop with Stir Fry and Cauliflower Hash

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Keto Pork Chop with Stir Fry and Cauliflower Hash
Serving for 1
Ingredients

Free Range Pork Chop with Fat On (1.5cm thick)
1.5 Cup Cauliflower Florets
1 tbsp Butter
Free Range Egg
1/2 tsp Xanthan GumĀ (available from Low Carb Emporium)
Salt and Pepper
Olive Oil
4 tbsp Liquid Coconut Oil (available from Low Carb Emporium)
1 bunch Bok Choy, stem chopped off
1 small Leek, sliced white part only
1 small Zucchini, sliced
2 Garlic Cloves sliced
2 tbsp Coconut Aminos

Lets Cook

Firstly turn on your oven to 180 degrees, Now I like to remove the fat from the pork chop and cook it separately so I can have some crackle. So i score it and rub it with salt and olive oil, and place in oven. Next boil your cauliflower florets for about 10 minutes, then drain and place in a food processor. Add butter and salt and pepper to taste, then mash. Remove from processor and mix in egg and Xanthan Gum. Get out three fry pans.

Season your pork chop with salt and pepper each side and allow to rest, next put 2 tbsp of liquid coconut oil in one fry pan and allow to heat up, once heated place two med size amounts of the cauliflower mixture in and allow to cook on a medium heat for approximately 10 minutes until golden on bottom side and then flip over and cook the other side. Once cooked place on paper towel to drain oil. While they are cooking add your pork chop to a fry pan (make sure it is safe for an oven) and seal on both sides and then place in oven for 5 minutes to cook through. Take out of oven and rest for 5 minutes.

Grab your final pan and add the rest of the liquid coconut oil and heat, slice your garlic into thin slices. Once heated add your zucchini, leek and garlic to cook for 4 minutes, then add your bok choy andĀ Ā Coconut Aminos and stir around for a further 2-3 minutes.

Time to plate. Place your stir fried vegetables on your plate. With your pork chop don’t forget your crackle in the oven and your delicious hash browns. X

Macros
Protein 54.4g
Carbs 10.2g
Fat 61.8g

Print Recipe
 Pork Chop with Stir Fry and Cauliflower Hash
A scrumptious Keto dinner with Cauliflower Hash.
Prep Time 10
Cook Time 25
Passive Time 10
Servings
Ingredients
Prep Time 10
Cook Time 25
Passive Time 10
Servings
Ingredients
Instructions
  1. Lets Cook
  2. Firstly turn on your oven to 180 degrees, Now I like to remove the fat from the pork chop and cook it separately so I can have some crackle. So i score it and rub it with salt and olive oil, and place in oven. Next boil your cauliflower florets for about 10 minutes, then drain and place in a food processor. Add butter and salt and pepper to taste, then mash. Remove from processor and mix in egg and Xanthan Gum. Get out three fry pans.Ā 
  3. Season your pork chop with salt and pepper each side and allow to rest, next put 2 tbsp of liquid coconut oil in one fry pan and allow to heat up, once heated place two med size amounts of the cauliflower mixture in and allow to cook on a medium heat for approximately 10 minutes until golden on bottom side and then flip over and cook the other side. Once cooked place on paper towel to drain oil. While they are cooking add your pork chop to a fry pan (make sure it is safe for an oven) and seal on both sides and then place in oven for 5 minutes to cook through. Take out of oven and rest for 5 minutes.
  4. Grab your final pan and add the rest of the liquid coconut oil and heat, slice your garlic into thin slices. Once heated add your zucchini, leek and garlic to cook for 4 minutes, then add your bok choy andĀ Ā Coconut Aminos and stir around for a further 2-3 minutes.
  5. Time to plate. Place your stir fried vegetables on your plate. With your pork chop don't forget your crackle in the oven and your delicious hash browns. X