Miss R Daisy

Cook & blogger. Lover of happy produce. Lifestyle & recipes. Following a keto diet. Lover of Mini schnauzers with a Baci & Beso. 🐾🖤

Cauliflower Mash

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 steak with cabbage and bacon

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Keto steak with spinach and cauliflower mash & cabbage and bacon
Serving for 1
Ingredients

1 100g free range fillet steak
1 tbsp olive oil
Salt and pepper
2 tsp garlic butter
1 cup cauliflower florets
1/2 cup spinach
1 tbsp butter
1 cup white cabbage diced
1/4 onion diced
2 garlic crushed
1 bacon stripe free range
1/4 tsp onion powder
1/4 tsp garlic powder
1 tbsp coconut oil (available at Low Carb Emporium)

Let’s cook

Firstly let’s start with the cabbage. Take your bacon chop the rind off it and dice it up. Grab a fry pan and add the coconut oil, then add the bacon cook for about 2 minutes until it gets some colour. Then add the fresh onion and garlic and cook until translucent. Now add the cabbage and onion, garlic powder and mix around. Turn down heat and cook for approximately 40 minutes.

During this time stir intermittently, and boil a pot of water large enough for the cauliflower. Once boiling add the cauliflower and cook for about 5-7 minutes until tender and then add spinach for 1-2 minutes and drain into colander. Add to a food processor with salt and pepper plus the tbsp butter and blend until mashed.

Now season your steak with salt and pepper each side. And in a fry pan heat the olive oil and place the steak. Cook on one side for approximately 3 minutes and turn over and repeat for medium rare. Then rest for 3 minutes.

Time to plate up your dinner, take your steak and place the garlic butter, place the braised cabbage and mashed cauliflower and spinach beside each other. Enjoy. X

Macros
Protein 41.6g
Carbs 8.8g
Fat 31.7g

Print Recipe
 keto steak with cabbage and bacon
Keto Steak with Cabbage and Bacon and Cauliflower and Spinach Mash with only 8.8 Carbs
Prep Time 15
Cook Time 40
Servings
Ingredients
Prep Time 15
Cook Time 40
Servings
Ingredients
Instructions
  1. Let’s cook
  2. Firstly let’s start with the cabbage. Take your bacon chop the rind off it and dice it up. Grab a fry pan and add the coconut oil, then add the bacon cook for about 2 minutes until it gets some colour. Then add the fresh onion and garlic and cook until translucent. Now add the cabbage and onion, garlic powder and mix around. Turn down heat and cook for approximately 40 minutes.
  3. During this time stir intermittently, and boil a pot of water large enough for the cauliflower. Once boiling add the cauliflower and cook for about 5-7 minutes until tender and then add spinach for 1-2 minutes and drain into colander. Add to a food processor with salt and pepper plus the tbsp butter and blend until mashed.
  4. Now season your steak with salt and pepper each side. And in a fry pan heat the olive oil and place the steak. Cook on one side for approximately 3 minutes and turn over and repeat for medium rare. Then rest for 3 minutes.
  5. Time to plate up your dinner, take your steak and place the garlic butter, place the braised cabbage and mashed cauliflower and spinach beside each other. Enjoy. X

Keto Steak with Cauliflower and Broccoli Mash and Stir Fry

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Keto steak with cauliflower and broccoli mash with a stir fry
Serving for 1
Ingredients

1 100g free range fillet steak
Salt and pepper
1 tbsp olive oil
1 cup cauliflower florets
1/2 cup broccoli florets
1 tbsp butter
1 bunch pak Choi trimmed
1 cup rainbow chard sliced
1 small zucchini sliced
2 garlic cloves sliced
1 tbsp coconut oil (available at Low Carb Emporium)
1 tbsp coconut aminos

Let’s cook

Let start by boiling a pot of water large enough for the cauliflower and broccoli. Once boiling add the cauliflower and cook for about 5 minutes and then add broccoli for 3-4 minutes until tender and drain into colander. Add to a food processor with salt and pepper plus the tbsp butter and blend until mashed.

Now season your steak with salt and pepper each side. And in a fry pan heat the olive oil and place the steak. Cook on one side for approximately 3 minutes and turn over and repeat for medium rare. Then rest for 3 minutes.

While your steak is cooking let’s work on the stir fry in a fry pan or wok heat the coconut oil, then add the chard, zucchini and garlic and mix for approximately 2 minutes, then add the pak Choi and coconut aminos and mix for a further 2 minutes until everything has wilted.

Now it’s time to plate your dinner and enjoy. X

Macros
Protein 32g
Carbs 9.5g
Fat 49.1g

Print Recipe
 Keto steak with cauliflower and broccoli mash with a stir fry
Keto steak with cauliflower and broccoli mash with a stir fry with 9.5g carbs.X
Prep Time 10
Cook Time 20
Servings
Ingredients
Prep Time 10
Cook Time 20
Servings
Ingredients
Instructions
  1. Let’s cook
  2. Let start by boiling a pot of water large enough for the cauliflower and broccoli. Once boiling add the cauliflower and cook for about 5 minutes and then add broccoli for 3-4 minutes until tender and drain into colander. Add to a food processor with salt and pepper plus the tbsp butter and blend until mashed.
  3. Now season your steak with salt and pepper each side. And in a fry pan heat the olive oil and place the steak. Cook on one side for approximately 3 minutes and turn over and repeat for medium rare. Then rest for 3 minutes.
  4. While your steak is cooking let’s work on the stir fry in a fry pan or wok heat the coconut oil, then add the chard, zucchini and garlic and mix for approximately 2 minutes, then add the pak Choi and coconut aminos and mix for a further 2 minutes until everything has wilted.
  5. Now it’s time to plate your dinner and enjoy. X
Recipe Notes

Macros Protein 32g Carbs 9.5g Fat 49.1g

Keto Scallops with Bacon and Zucchini

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Keto Scallops with Bacon and Zucchini
Serving for 1
Ingredients

1 doz med size scallops
1 small Zucchini
1 Free Range Rashes of Bacon
1 Cup Cauliflower Mash
3 tbsps Butter
2 tbsp Olive oil
2 sprigs Fresh Thyme
Salt and Pepper

Lets Cook

Firstly wash your hands, as you are handling seafood. Then separate the scallops from the shells ready for cooking. On a clean board now get the zucchini and cut into 24 very thin strips, and do the same with the bacon.

Now in a pan we are going to cook the bacon pieces with about a tsp of butter, once cooked place on paper towel to drain. Then cook the zucchini in a tsp of butter for a minute and place on paper towel to drain.

In a fry pan heat the remaining butter, olive oil and thyme then place the scallops in the pan, season on top with salt and pepper and cook for about 1 1/2 minutes then turn over and season the other side and cook for another 1 1/2 minute. If you have thicker scallops you might need to cook them longer.

While they are cooking microwave your cauliflower mash to heat up

Now you are ready for plating. Place a spoonful of cauliflower mash on the scallop shell, and then the scallop on top, lay two strips of zucchini across and top with two pieces of bacon enjoy. X

Macros
Protein  19.6g
Carbs 5g
Fat 27g

Print Recipe
 Keto Scallops with Bacon and Zucchini
Keto Scallops with Bacon and Zucchini with Cauliflower mash and only 5g Carbs
Prep Time 10
Cook Time 20
Servings
Ingredients
Prep Time 10
Cook Time 20
Servings
Ingredients
Instructions
  1. Lets Cook
  2. Firstly wash your hands, as you are handling seafood. Then separate the scallops from the shells ready for cooking. On a clean board now get the zucchini and cut into 24 very thin strips, and do the same with the bacon. 
  3. Now in a pan we are going to cook the bacon pieces with about a tsp of butter, once cooked place on paper towel to drain. Then cook the zucchini in a tsp of butter for a minute and place on paper towel to drain.
  4. In a fry pan heat the remaining butter, olive oil and thyme then place the scallops in the pan, season on top with salt and pepper and cook for about 1 1/2 minutes then turn over and season the other side and cook for another 1 1/2 minute. If you have thicker scallops you might need to cook them longer.
  5. While they are cooking microwave your cauliflower mash to heat up
  6. Now you are ready for plating. Place a spoonful of cauliflower mash on the scallop shell, and then the scallop on top, lay two strips of zucchini across and top with two pieces of bacon enjoy. X

Keto Stuffed Chicken with Mashed Cauliflower and Sauteed Chard

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Keto Stuffed Chicken with Mashed Cauliflower and Sauteed Chard
Serving for 1
Ingredients

1 120g Chicken Breast Butterflied (so sliced on one side leaving the other side closed)
(This might mean you need to cut one in half. The average serving size for a chicken breast is 100g-150g however the ones they sell are approximately 280g-300g which are approximately 75g protein)
8 Mushrooms sliced
1 tsp butter
1 tsp Italian Seasoning
1 handful Spinach
1/4 Cup Mozzarella
Toothpicks
1 tbsp Olive Oil
1 cup cauliflower florets
1 tbsp Butter
Salt and Pepper
1 cup Rainbow Chard
1 tbsp Coconut Oil (available at Low Carb Emporium)
Half a lemon both Juice and Zest

Lets Cook

Firstly heat your oven to 180 degrees. Now in a fry pan cook your mushrooms with the tsp of butter and the Italian seasoning until well cooked. Now on a fresh chopping board as your are handling raw chicken we are going to assemble the chicken. Open it out so it is butterflied, and you have the two sides joined together season it with salt and pepper. Next add the cooked mushrooms, then add the mozzarella cheese and spinach. Now close it and use toothpicks to close it so it wont leak while cooking, you can wind these through the edges or a skewer if you have one.

Now in a fry pan heat the olive oil and seal the chicken both sides and then place in the oven for about 20 minutes or until your chicken comes out 75 degrees cooked.

In the meantime boil some hot water and add your cauliflower and cook for 5-7 minutes until tender, then drain and transfer to a food processor and season with salt and pepper then add the tbsp of butter and blend until you have mashed cauliflower.

Now heat your olive oil in a fry pan and add your rainbow chard, saute this around the pan, once nearly cooked add the lemon juice and zest, with some salt and pepper.

Lets plate your dinner take your chicken out and remove the toothpicks, and let rest for 5 minutes. In the meantime place the cauliflower mash and rainbow chard on your plate, Then add your chicken and Enjoy. X

Macros
Protein 41g
Carbs 6g
Fat 48g

Print Recipe
 Keto Stuffed Chicken with Mashed Cauliflower and Sauteed Chard
Keto Stuffed Chicken with Mashed Cauliflower and Sauteed Chard with 6g carbs
Prep Time 10
Cook Time 25
Servings
Ingredients
Prep Time 10
Cook Time 25
Servings
Ingredients
Instructions
  1. Lets Cook
  2. Firstly heat your oven to 180 degrees. Now in a fry pan cook your mushrooms with the tsp of butter and the Italian seasoning until well cooked. Now on a fresh chopping board as your are handling raw chicken we are going to assemble the chicken. Open it out so it is butterflied, and you have the two sides joined together season it with salt and pepper. Next add the cooked mushrooms, then add the mozzarella cheese and spinach. Now close it and use toothpicks to close it so it wont leak while cooking, you can wind these through the edges or a skewer if you have one.
  3. Now in a fry pan heat the olive oil and seal the chicken both sides and then place in the oven for about 20 minutes or until your chicken comes out 75 degrees cooked.
  4. In the meantime boil some hot water and add your cauliflower and cook for 5-7 minutes until tender, then drain and transfer to a food processor and season with salt and pepper then add the tbsp of butter and blend until you have mashed cauliflower.
  5. Now heat your olive oil in a fry pan and add your rainbow chard, saute this around the pan, once nearly cooked add the lemon juice and zest, with some salt and pepper.
  6. Lets plate your dinner take your chicken out and remove the toothpicks, and let rest for 5 minutes. In the meantime place the cauliflower mash and rainbow chard on your plate, Then add your chicken and Enjoy. X

Keto Steak with Mushroom Sauce and Avocado Salad with Cauliflower Mash

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Keto Steak with Mushroom Sauce and Avocado Salad
Serving for 1

Ingredients
1 Free Range Beef Fillet 125g
12 med mushrooms
1/4 cup chopped onions
Thyme stalks
1/2 cup white wine
1/2 Thickened Cream
1 cup Lettuce leaves
2 rashes Free Range bacon
1 tsp butter
2 tbsp Olive Oil
1/2 tbsp Raspberry Vinegar
1/2 Avocado
1.5 cup of Cauliflower florets
2 tbsp butter
Salt and Pepper

Lets Cook

Firstly turn your oven on to 180 degrees. Now lets make the mushroom sauce. Saute the mushrooms, garlic, onions, Thyme stalks and 1 tbsp of butter until they become soft. Then add the white wine and reduce it by half, then add the cream and reduce it by half. By now you should have a sauce on a lovely consistency. If its still too runny then add the Xanthan gum to thicken it up. Finally remove the thyme stalks and its ready to serve.

Next time to chop your bacon into lardons, one centimeter strips, and add them to a sauce pan with the teaspoon of butter and allow to render down to the point they are crispy. Keep an eye on them so you don’t burn them. Now wash your lettuce leaves and dry, then mix  1 tbsp of your olive oil with your raspberry vinegar together with some salt and pepper to season. Then dice your avocado and your salad prep is done.

Boil your cauliflower florets for 5-7 minutes until soft. Then transfer to a food processor with the butter and season, then blend so you have your cauliflower mash.

Next season your steak both sides with salt and pepper, then heat your remaining tbsp of olive oil and cook for approximately 4 minutes on either side until cooked med-rare. Now allow to rest for 4 minutes. Use this time to toss the ingredients of your salad, leaves, avocado, bacon and dressing.

Now plate your meal and enjoy.X

Macros
Protein 51g
Carbs 17g
Fat 62.6g

Print Recipe
 Keto Steak with Mushroom Sauce and Avocado Salad with Cauliflower Mash
A delicious Keto steak with a luscious mushroom sauce and avocado and bacon salad.
Prep Time 10
Cook Time 20
Servings
Ingredients
Prep Time 10
Cook Time 20
Servings
Ingredients
Instructions
  1. Lets Cook
  2. Firstly turn your oven on to 180 degrees. Now lets make the mushroom sauce. Saute the mushrooms, garlic, onions, Thyme stalks and 1 tbsp of butter until they become soft. Then add the white wine and reduce it by half, then add the cream and reduce it by half. By now you should have a sauce on a lovely consistency. If its still too runny then add the Xanthan gum to thicken it up. Finally remove the thyme stalks and its ready to serve.
  3. Next time to chop your bacon into lardons, one centimeter strips, and add them to a sauce pan with the teaspoon of butter and allow to render down to the point they are crispy. Keep an eye on them so you don't burn them. Now wash your lettuce leaves and dry, then mix  1 tbsp of your olive oil with your raspberry vinegar together with some salt and pepper to season. Then dice your avocado and your salad prep is done.
  4. Boil your cauliflower florets for 5-7 minutes until soft. Then transfer to a food processor with the butter and season, then blend so you have your cauliflower mash.
  5. Next season your steak both sides with salt and pepper, then heat your remaining tbsp of olive oil and cook for approximately 4 minutes on either side until cooked med-rare. Now allow to rest for 4 minutes. Use this time to toss the ingredients of your salad, leaves, avocado, bacon and dressing.  
  6. Now plate your meal and enjoy.X