Category Archives: quick fixes

Spicy Shrimp Over Cauliflower Mash

Howdy fellow keto warriors, and happy Halloween! I have returned from the dead again with another quick-fix recipe. Okay, so I wasn’t dead, but I have been pretty busy being a new parent. If you recall from my last post, my wife and I welcomed our first child (a boy) this past summer and most if not all of my free time has been devoted to him since he arrived. Have no fear though – I continue to keto on and today I thought I would drop one of my favorite recipes that has been keeping warm during these colder autumn months. Let’s take a look at spicy shrimp over a bed of cauliflower mash:

Shrimp cauliflower

One of my favorite keto discoveries has been cauliflower mash. I’m a starch fan true and true, but finding a suitable cauliflower mash recipe was great because I could finally give in to my mashed potato cravings without actually eating mashed potatoes. And while I typically pair my cauliflower mash with steak or chicken, I decided to get a little crazy and serve it with spicy shrimp this time around. Absolute success.

There are a variety of solid cauliflower mash recipes to pick from these days, but let me save you some time and provide you with my absolute favorite:

I Breathe I’m Hungry – Garlic & Chive Cauliflower Mash

I can’t recommend it enough. Of all the mash recipes I’ve tried, this one comes the closest to looking, feeling, and tasting like mashed potatoes. Obviously, you’re still going to taste the cauliflower – but it really feels like eating mashed potatoes.

So, step one is to make the above recipe. You’ll need an entire head of cauliflower, some mayonnaise, a garlic glove, salt, pepper, lemon juice, and some chives. While you are preparing that recipe, get to work on your spicy shrimp. For that, you’ll need the following:

To prepare the spicy shrimp:

Step 1: Place a sauce pan over medium heat and melt the 2 tbsp of butter.

Step 2: Once the butter is melted, toss the entire 16-oz bag of raw shrimp into the pan. Make sure that the shrimp have been peeled and thawed.

Step 3: Sprinkle the shrimp with small dashes of salt and pepper. Continue to cook over medium heat, stirring occasionally, until the shrimp becomes pink, about 4-6 minutes.

Step 4: Squirt your desired amount of Sriracha sauce directly into the pan and over the shrimp. Start with a small amount, knowing that you can increase the amount for additional spice if needed. I went with about 2 tbsp of sauce.

Step 5: Toss and stir the shrimp and sauce for another 1-2 minutes before removing the pan from the heat.

When you are finished with the cauliflower mash, simply scoop the mash into a bowl and top with your spicy shrimp. Devour, and enjoy.

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Keto Quick Fix: Buffalo Chicken Salad

Every now and again, I’ll do my best to provide you with a quick, easy, and effortless “quick fix” recipe which calls for few ingredients and minimal preparation. Today, let’s take a look at one my favorite quick fixes – Buffalo Chicken Salad:

buffalo chicken salad

What you’ll need:

  • 2-3 cups salad of your choice (I prefer sweet butter lettuce)
  • 1 chicken breast
  • 1/2 cup shredded cheese of your choice
  • Buffalo wing sauce of your choice (I always recommend Frank’s)
  • Ranch or Blue Cheese dressing

Preparation is simple. Just drench the chicken breast in the buffalo wing sauce and bake at 400F for 20-25 minutes. For the last 5 minutes in the oven, sprinkle on your desired amount of cheese and let it melt all over the chicken. When the chicken is finished, slice it and lay it on a bed of lettuce. Pour some of your salad dressing on top and enjoy. Couldn’t be easier!

Sugar Free Orange Cream Jello

Last week, I published a post about the possible benefits of adding gelatin to your low-carb/keto diet. So whether you’ve decided to introduce jello to your diet or even if you’ve been a long time fan of the bouncy goodness that is jello, this recipe is for you.

Sugar-free jello has been one of my go-to desserts for quite some time now. It is stunningly low in calories, high in sweetness, and quite cheap – often sold for about a dollar per box. Here are the nutrition facts for one box of sugar-free orange jello:

sugar free jello nutrition label

After making the plain old basic jello recipe dozens and dozens of times, I recently decided to spruce up this old favorite by adding a little bit of extra flavor and creaminess to it. I decided to combine my childhood love of orange creamsicles with my new-found love of sugar-free jello.

Your standard sugar-free jello recipe calls for the following ingredients:

It doesn’t get any easier than that. You simply mix the 1 cup of boiling water with the entire packet of gelatin mix and stir for about two minutes. Once the mix has dissolved, you stir in the 1 cup of cold water.

I completed the first step (mixing boiling water and jello mix) as instructed. On the next step however, I combined a 1/2 cup of cold water and a 1/2 cup of half-n-half. That was literally the only change I made. I mixed in the water and half-n-half combination for about a minute and then tossed the bowl into the refrigerator for 4 hours.

The final product looked like this:

orange cream jello 1

A closer look at one serving:

orange cream jello 2

Just as you’d expect, the half-n-half adds a creamsicle-type flavor to the jello. Not only that, but the half-n-half also gives you a few added grams of fat which may be useful in hitting your macros.

Remember, sugar-free jello is available in just about every flavor including strawberry, cherry, raspberry, lime, and more. I imagine that adding half-n-half will do just fine in any of the flavors!

Today’s Lunch: Buffalo Chicken with Cheese, Celery & Peanut Butter, and Cottage Cheese

Every now and again, I like to remind people just how easy it is to stay low-carb even when you’re at the office. While there might be a box of donuts in the break room, you can always keto on if you plan ahead. Case in point, my lunch today:

todays lunch

  • Baked chicken breast with Frank’s Buffalo Sauce and melted colby-jack cheese with ranch dressing on the side
  • Celery and peanut butter (2 tbsp of PB measured in advance)
  • 3/4 cup cottage cheese (4% milkfat)
  • Powerade Zero (Fruit Punch flavor)

I cooked the chicken last night and prepared the sides this morning before leaving the house. See, preparing keto-friendly meals on the fly doesn’t have to be hard!