Healthy, Recipes

Taco Cauliflower Rice Casserole

The BEST Keto Taco Casserole is here!

This Keto Taco Casserole is loaded with cheesy taco goodness without any of the carbs. This low carb friendly dish really hits the spot.

I’m a big fan of casseroles because they allow for easy cleanup, and are great for meal prep. This keto taco casserole is sure to be a regular on your meal plan!

INGREDIENTS

  • 1 tablespoons olive oil
  • 6 cups cauliflower rice
  • 2 cloves garlic minced
  • ½ onion, chopped
  • 1 1/2 lb ground beef
  • homemade taco seasoning, two tablespoons store brought
  • ¼ cup water
  • 14 oz canned diced tomatoes
  • 1 cup canned black beans drained and rinsed
  • 1 cup shredded cheddar cheese
  • 1 tbsp chopped cilantro leaves
  • 2 limes sliced into wedges

HOMEMADE TACO SEASONING

  • 1 tablespoons chili powder
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon onion powder
  • 1/4 teaspoon dried oregano
  • 1/2 teaspoon paprika
  • 1 1/2 teaspoon ground cumin
  • 1 teaspoon table salt
  • 1 teaspoon ground black pepper

INSTRUCTIONS

To make the homemade taco seasoning, add all ingredients to a small bowl and whisk until evenly mixed. Set aside. 

Add oil to a large pan or skillet and bring to medium-high heat. 

Add in cauliflower rice. 

Cook, stirring occasionally, until tender. Drain and place cauliflower into a bowl to set aside.

In the same pan, add garlic, onion, ground beef and bring to medium-high heat. 

Cook until ground beef has browned, crumbling the ground beef as you cook it. Drain out excess fat.

Sprinkle taco seasoning across ground beef. 

Stir in the black beans. 

Add ¼ cup water and diced tomatoes (including the liquid). Stir and cook on medium heat until everything is evenly mixed and the sauce has thickened.

Add the cauliflower rice back in and mix with the taco meat, cooking for a few minutes on medium heat. Drain any liquid from the pan. 

Add taco cauliflower rice into a 9 x 12 inch casserole pan. Sprinkle cheese across the surface. 

Bake in the oven at 350F for about 10 minutes or until the cheese is melted.

Garnish with cilantro. 

Serve with lime wedges.

Healthy, Recipes

Cabbage Roll Casserole

This Cabbage Roll Casserole Recipe makes dinner easy, delicious, and keto friendly. It’s the perfect all-in-one meal to satisfy any comfort food craving. Another great thing about this cabbage roll casserole is that it can be prepared the night before and then simply baked before serving. This makes it the perfect meal for guests and busy weeknights! 

Feel free to switch out the turkey for ground beef, cheddar instead of mozzarella or rice instead of cauliflower. This recipe can be customized to whatever you want! 

Ingredients

  • 1 tablespoon Olive Oil
  • 4 cloves Garlic (minced)
  • 1 small yellow onion, chopped
  • 1 pound Ground Turkey
  • 1 pound Ground Mild Italian Turkey
  • 1 ½ teaspoon Sea salt
  • ½  teaspoon Black pepper
  • ½ teaspoon Garlic powder
  • 2 tablespoon Italian seasoning
  • 1 medium head Cauliflower (riced; about 4 cups)
  • 3/4 medium head Cabbage (chopped/shredded; about 6 cups)
  • 3 cup Marinara sauce
  • 3 cup Mozzarella cheese, shredded

Instructions

Heat the oil in a large saute pan over medium heat. Add the onion and garlic and cook for up to a minute, until fragrant.

Increase heat to medium-high. Add the ground meat. Season with seasonings.

Cook, breaking apart with a spatula, until browned, about 10 minutes. Drain if needed.

Meanwhile, preheat the oven to 350 degrees F.

In a 9×13 baking dish, stir together the rice cauliflower, and chopped cabbage. 

When the ground turkey is cooked through, stir in marinara sauce and pour over cabbage and cauliflower rice. Fold in 2 ½ cups cheese, save the remaining cheese for topping. 

Bake for about 30 minutes, until the cabbage is crisp-tender.

Top with shredded mozzarella. Continue baking for about 15 minutes, until the cheese is golden brown and the cabbage is completely cooked through.

Healthy, Recipes

Lemon Pepper Salmon

This baked lemon pepper salmon only takes 12 minutes in the oven before dinner is served! 

This baked lemon pepper salmon recipe is such a delicious and easy way to prepare salmon in the oven. It only takes 12 minutes at 400ºF to whip up this healthy dinner idea!

Salmon cooks up so fast, has a beautiful mild flavor without the fishy-ness, and is very easy to find at your local grocery store. You don’t need a whole lot of effort and time to make this salmon taste amazing.

Feel free to turn this into a one pan meal by adding some of your favorite veggies like broccoli, asparagus or even potatoes. 

INGREDIENTS

2 5-oz. salmon filets

1.5 teaspoons lemon pepper

salt, to taste

2 lemon, sliced into wheels

Lemon zest, for garnish

INSTRUCTIONS

First, preheat the oven to 400ºF.

Next, prepare salmon, by placing a double piece of paper towel on a large plate. Place salmon filets on top of the paper towel, skin-side down and then place another piece of paper towel on top. Use your hands to press the paper towel into the salmon in order to remove as much moisture as possible.

Next, prepare a baking sheet with foil and cooking spray.

Then place the salmon filets on top skin-side down.

Sprinkle on a generous amount of lemon pepper seasoning on top of each filet. And, season with salt to taste and place lemon wheels on top.

Bake at 400ºF for 12-14 minutes or until the salmon is cooked all the way through a

Healthy, Recipes

Roasted Veggie Salad

Roasted Vegetables – this is hands down my favorite way to cook vegetables. When you roast them it adds depth and delicious flavor, and they finish with the perfect texture. This has been one of my go-to dinners lately, just a bowl of roasted veggies with a piece of grilled protein like my grilled shrimp!  So good!

Another great thing about this recipe is that you can totally switch the other veggies with whatever you may have on hand, you can also use different seasonings based on what you like. 

You can roast just about any vegetable, using the same easy method – chop, drizzle with olive oil, season, toss and roast. Toss once or twice through baking.

INGREDIENTS

  • 1 lb. zucchini, cut into quarters
  • 1 pint cherry tomatoes
  • 1 red onion, cut into quarters
  • 3 cloves garlic, minced
  • 2 tablespoons Olive oil
  • 2 tablespoon honey
  • 1 teaspoon Trader Joe’s Citrusy Garlic seasoning
  • ½ teaspoon smoked paprika 
  • Salt and Pepper

INSTRUCTIONS

Preheat the oven to 400 degrees.

Place vegetables in a large bowl, toss vegetables with the rest of the ingredients. 

Spread into an even layer on a rimmed 18 by 13-inch baking sheet lined with foil. 

Roast in the preheated oven for 15 minutes.

Remove and toss, return to the oven and roast 10 minutes longer.

Healthy, Recipes

Beyond Burger Salad

I first tried the Beyond Meat Burger at Epcot’s Flower and Garden festival last year. I couldn’t believe how amazing it was! I immediately fell in love with it! I couldn’t wait to find it at my grocery store so I could create my own recipes. I’ve used the Beyond Meat as a substitution in several of my recipes. It’s that good!

Have you never heard of The Beyond Burger™? 

It is from the company, Beyond Meat, it’s a plant-based burger that looks, cooks and tastes like beef, but is made entirely from plants without ANY gluten, soy or GMOs. It’s good for you, the planet and delicious! 

Skip the meat and try this vegetarian alternative instead!

This Beyond Meat Burger salad is juicy and loaded with toppings like sautéed caramelized onions, red pepper, and mushrooms served over a bed of baby spinach and arugula. you can Seriously you jazz it up with any number of toppings to make it taste just like one of your favorite burgers.

Ingredients:

Burgers:

  • 1 package Beyond Burger
  • 1 teaspoon Garlic Powder
  • 1/2 teaspoon each salt & pepper 

Caramelized Veggies

  • 1 small onion, thinly sliced
  • 1 pint sliced mushrooms 
  • 1 red bell pepper, thinly sliced 
  • 2 cloves of garlic, minced
  • 1 teaspoon red pepper flakes
  • 1/2 tablespoon Liquid Aminos, or soy sauce 
  • Handful of Arugula & Baby Spinach

Instructions:

For the Caramelized Veggies:

In a large skillet, heat the olive oil over medium high heat. Add the onion Season with salt and pepper. Cook, stirring occasionally, 4 to 5 minutes, or until lightly browned and softened. 

Add the sliced mushrooms, cook, stirring frequently, 1 to 2 minutes, or until softened and fragrant. 

Add the red peppers, stir and cook for 1 to 2 minutes. 

Add chopped garlic and red pepper flakes, stir. 

Pour Liquid Aminos (carefully, as the liquid may splatter). Cook, stirring occasionally, 1 to 2 minutes, or until coated and most of the liquid has cooked off. Taste, then season with salt and pepper if desired. Transfer to a bowl; cover to keep warm. 

For the Burgers: 

Preheat the grill pan and olive oil over medium high heat. 

Mix beyond burger meat with seasoning.

Make 5 patties. 

Add the patties and cook for 2 to 3 minutes, or until browned. Flip and cook for an additional 2 to 3 minutes. 

Assemble Salad:

Place a handful of arugula and baby spinach on a plate.

Place the burger on top of greens and top with the Caramelized Veggies. 

Drizzle your favorite dressing & enjoy!

Healthy, Recipes

KETO Cheesy Broccoli & Chicken Casserole

This Keto Cheesy Broccoli & Chicken Casserole recipe is super easy to throw together. It’s rich, cheesy, and a quick dinner or make ahead weeknight meal!

I love making casserole at the beginning of the week so I can have them all week long for lunches. This keto friendly casserole is comforting and simple to make. It’s creamy, topped with cheese and filled with perfectly seasoned chicken and broccoli. You can have this casserole on your dinner table in under 30 minutes.

Ingredients

  • 1 pound of Broccoli, cut into florets
  • 1 pound boneless chicken, diced
  • 2 cloves garlic, minced
  • 1 medium onion, diced
  • 1 cup Half and Half  or Heavy Cream
  • 1 tablespoon of Dijon Mustard
  • 1 teaspoon of Garlic Powder
  • ½ teaspoon of Salt
  • ¼ teaspoon of Pepper, ground
  • 1/2 cup parmesan cheese
  • 1 cup mozzarella cheese plus 1/2 cup more
  • 1 cup Cheddar Cheese, shredded

Instructions

Preheat your oven to 350F.

Preheat oil in an oven safe skillet. Add diced chicken and cook it until golden brown.

Add broccoli florets, onion and garlic to the skillet and sauté.

In a medium sized bowl, combine cream, mozzarella and cheddar cheeses, mustard, and garlic and salt & pepper. Pour into the skillet, stir to combine. 

Top with the shredded parmesan cheese.

Bake in the oven for ten minutes, pull out of oven, sprinkle remaining mozzarella cheese and continue cooking for ten more minutes, until warmed through and the cheese has browned.

Serve immediately.

Healthy, Recipes

Keto Cajun Chicken Alfredo

This Keto Cajun Chicken Alfredo was inspired by Leah Chase, also known as the Queen of Creole.

This Keto Cajun Chicken Alfredo is creamy and delicious plus it comes together in just minutes. 

This one pot meal is loaded with chicken and sausage, heavy cream and lots of Parmesan cheese, not to mention lots of Cajun seasoning.

Served over your choice of noodles and you have the perfect week day dinner in less than 30 minutes! I used spaghetti squash noodles to make this dish an easy, low carb, gluten free and keto friendly!

This recipe was inspired by Leah Chase, the Queen of Creole. 

She was the executive chef and co-owner of the Dooky Chase’s Restaurant in New Orleans, one of the most historic restaurants in America. Not only was she a chef, co-owner and cookbook author, she also was a public servant. 

When African Americans were denied a seat in New Orleans restaurants in the ‘50s and ‘60s, she cooked for them and fed meals to civil rights workers on the frontlines. Chase died in June 2019, but Dooky’s continues to be a stomping ground for regulars, and tourists. 

Did you know Princess Tiana, the waitress who wanted to own a restaurant in Disney’s “The Princess and the Frog,” was based on Mrs. Chase. It was the first African-American princess in a Disney movie.

Cajun food lovers- here’s what you’ll need for this easy one pot meal!

Cajun Seasoning- my best friend, Christine, a.k.a the Cajun Queen introduced me to Tony’s Chachere’s Cajun seasoning when we lived together. I always have some in my pantry! It is my go-to Cajun seasoning!

Unsalted Butter- I always use unsalted butter, it’s much easier to control the salt level in my dishes. Since our seasoning blend already has salt in it and the Parmesan cheese is naturally salty. This dish doesn’t need any more salt.

Chicken breast or thighs- I personally love thighs but you can use breast too. 

Andouille Sausage- It’s a pretty spicy sausage. It is made from smoked pork and it makes perfect sense with cajun spices!

Fresh Garlic- Garlic is a must in any Alfredo sauce. 

Chicken broth- This thins out the sauce and adds a lot of flavor.

Heavy whipping cream- This is what makes this keto cajun chicken alfredo sauce rich and creamy!

Parmesan cheese- Use freshly grated Parmesan cheese because pre-shredded cheese usually has added ingredients which help prevent the shredded cheese from naturally sticking together.

Hot Sauce- I love giving an extra kick to my dishes and that is exactly why I add a dash of hot sauce right at the end.

Fresh parsley– A little parsley adds some color to this quite orange-ish yellow dish, plus it adds some freshness and lightness!

Ingredients

  • 1 1/2 tablespoon Tony’s Chachere’s Cajun seasoning
  • 4 tablespoon unsalted butter, divided
  • 1.25 pounds boneless skinless chicken breast or thighs
  • 2 Andouille sausage links, sliced
  • 5 cloves fresh garlic, minced
  • 1 cup chicken broth
  • 1 cup heavy whipping cream
  • Dash of hot sauce
  • handful of fresh minced parsley, divided (save some for garnish)
  • 1 cup parmesan cheese, shredded (save some for garnish)
  • Noodles or noodle replacement of choice to serve (I used spaghetti squash)

Instructions

To start, season your chicken breasts liberally with your Cajun seasoning blend. 

Heat a cast iron skillet over medium heat, and melt 2 tablespoon of butter. 

Sear your chicken and sausage over medium high heat, until it’s cooked thru and reaches an internal temperature of 165F. Once cooked thru, remove from the skillet and set aside. Don’t drain or remove any of the drippings.

Reduce the heat to medium, and add 2 more tablespoon of butter of it to your cast iron. Add in your minced garlic, and cook until fragrant, about 30 seconds. Being careful not to let your garlic burn.

Whisk in chicken broth, heavy whipping cream and a dash of hot sauce.

Stir in your parsley, and parmesan cheese. Sprinkle in more Cajun seasoning to taste. Cook until your cheese has melted. 

Cut your chicken into pieces, and add chicken and sausage to the skillet. 

Serve over noodles of choice. I used Spaghetti squash to get it low carb.

Garnish with more parsley and parmesan cheese. Serve and enjoy!

Recipes

Black Bean Tacos with Roasted Corn Salsa

Healthy tacos made with seasoned black beans, an easy corn salsa and a delicious cilantro pesto.

These Black Bean Tacos served in a tortilla or even a zucchini boat are so good that you definitely won’t miss the meat. It is a healthy meatless meal that not only tastes great, it’s budget-friendly too! 

I love making tacos! One of our favorite things about tacos is how versatile they are. There are literally hundreds of taco recipes out there to choose from.  It’s good to have variety! There is nothing boring about these tacos, the black beans are full of flavor and completely filling, the corn salsa adds a sweet twist and the cilantro pesto brings it all home! Trust me you will go back for seconds!

I’ve been trying to cut out carbs so instead of a tortilla, I made a zucchini boat as my vessel. You can even serve this on top of a salad. This recipe is that versatile!

Wine Pairing? Scout and Cellar GALLIVANT ROSÉ! Lively and refreshing with strawberry, red cherry and fresh melon balanced by limestone on a dry, well-textured frame with a clean finish. Click the link under the photo to order a bottle!

INGREDIENTS

Corn Salsa:

  • 1 can Roasted Corn, drained
  • 1/4 cup chopped cilantro
  • 3/4 cup thinly sliced radishes, cut into quarters
  • 1 tablespoon extra virgin olive oil
  • Juice of 1 lime and zest

Cilantro Pesto:

  • 1 cup tightly packed cilantro leaves 
  • 1 small shallot
  • 2 garlic cloves
  • 1 tablespoon jalapeno pepper
  • 1 tablespoon red wine vinegar
  • 2 tablespoons olive oil
  • Salt & Pepper to taste

Black Beans:

  • 1 small yellow onion, diced
  • 2 garlic cloves, minced
  • 2 cans (14.5 ounces) black beans, drained
  • 1 cup fresh mild salsa
  • 1 teaspoon chili powder
  • 1 and 1/2 teaspoon ground cumin

INSTRUCTIONS

Corn Salsa:

Combine all ingredients. Stir, adjust seasoning to taste, and set aside to marinate while preparing the rest of the tacos.

Cilantro Pesto

Add all the ingredients except the olive oil and pulse in a blender until combined. Once it is all combined, add olive oil and pulse a few times quickly until combined. Season to taste with salt and pepper. Set aside to marinate while preparing the rest of the tacos.

Black Beans:

Heat a skillet over medium heat. Add1 tablespoon olive oil. Add in the chopped onion and saute for 3 minutes over medium high heat. Add in the garlic and stir for another 30 seconds. Add in the black beans, salsa, chili powder and cumin. Simmer mixture for about 5 -10 minutes, stirring occasionally. Slightly mash half of the beans if desired. Season to taste with salt and pepper.

Putting it all together!

Warm tortillas or a zucchini boat, and add a generous amount of the black beans mixture topped by the corn topping, and a spoonful of the pesto. 

Add the rest of your favorite taco toppings like cheese, guacamole or sour cream.

http://www.scoutandcellar.com/whiskawaykitchen
Blogs, Recipes

Spicy Tofu Tacos

Spicy, crumbly, and packed with protein and fiber, these tasty healthy tacos are ready in less than 30 minutes!

It’s super easy to make these delicious healthy tacos! Just crumble up a block of extra-firm tofu, coat it in spices, and then bake  in the oven. The crumbles darken and get dry and crunchy. Just layer on a tortilla, with your favourite toppings. 

These tacos are spicy! You will want a refreshing glass of Scout and Cellar FIDDLENECK MUSCAT BLANC, it’s sweet with hints of mango, pineapple and honeysuckle. It’s the perfect pairing for these spicy tofu tacos!

Ingredients

  • 1 tablespoon olive oil
  • 2 tablespoons Liquid Aminos, or low sodium soy sauce
  • 2 tablespoons tomato paste
  • 1 tablespoon lite maple syrup
  • 1 teaspoon onion powder
  • 1 teaspoon garlic powder
  • 1 teaspoon smoked paprika
  • 1 teaspoon Red Pepper Flakes
  • 2 teaspoons chili powder
  • 14-16 ounce extra-firm tofu, patted dry

Instructions

Preheat the oven to 350 degrees F 

Line a baking sheet with parchment paper.

In a large bowl, mix together the olive oil, soy sauce, tomato paste, maple syrup, onion powder, garlic powder, smoked paprika and chili powder. 

Now crumble the tofu into the bowl with your hands, and mix together using a large spoon until well combined.

Spread the tofu mixture evenly on the parchment lined pan. 

Place in the oven and bake for 15 minutes, then give it a little stir and bake for 15 more minutes, until the tofu is golden, crispy in places and chewy.

Remove from the oven and serve immediately in corn/flour tortillas with desired toppings.

http://www.scoutandcellar.com/whiskawaykitchen
Blogs, Recipes

White Wine & Saffron Cod

This Cod with White Wine Saffron Sauce is truly an incredible dish! It sounds fancy, but you can make this dish in under an hour. Saffron is a favorite of mine. I will admit that it is kind of expensive, but a little goes a long way and it is delicious!

What is saffron?

You know I love reading the history of the food I make so when I started my research on Saffron, I was amazed! Saffron is one of the most precious spices in the world. The threadlike red stigmas and the yellow color they impart are quite literally the stuff of legend

Each flower produces only three threads (stigmas) of saffron, and it blooms for only one week each year. The saffron must be harvested—by hand!—in the mid-morning, when the flowers are still closed in order to protect the delicate stigmas inside. It takes about 1,000 flowers to produce just one ounce of saffron. That’s why it’s a little pricey! 

The deep reddish threads (stigma) of the crocus turn a deep yellow when they come in contact with liquid. Saffron is used mainly in Persian and Mediterranean cuisine. You can’t possibly make a paella without saffron.  

Interesting & Fun Facts

In ancient Egypt it was used as a perfume dye and  medicine. It also had a religious use: saffron cakes were used as offerings to the gods.  In ancient Mesopotamia, saffron was used as both an aromatic and an aphrodisiac.  According to Greek mythology, the god Hermes accidentally struck his friend Croco lethally wounding him. In the spot where blood dripped, Hermes touched his sword and flowers began to grow.  These flowers were, well… crocuses! Another reference in Greek mythology has Zeus sleeping on a bed of saffron. It was also thrown on the beds of newlyweds in Ancient Rome (Remember saffron’s aphrodisiac use in ancient Mesopotamia?) LOL. 

I really think you will enjoy this dish, the combination of flavors is absolutely amazing! It makes for a beautiful dish on a special occasion or a regular weeknight dinner! I served it on Christmas Eve with homemade pasta. And on a weeknight, over a bed of sautéed garlic spinach! 

Now for the wine pairing?

Scout & Cellar 2019 GALLIVANT ROSÉ, it is 35% Syrah, 65% Zinfandel. Lively and refreshing with strawberry, red cherry and fresh melon balanced by limestone on a dry, well-textured frame with a clean finish. For this rosé, grapes were hand-picked from 30-year-old vines. The juice began fermentation in temperature-controlled stainless steel tanks and finished in neutral French Oak barrels. The wine then aged for 3 months in stainless steel before bottling, unfined and lightly filtered.

INGREDIENTS

  • 1 lb cod fillet 
  • 2 tbsp extra virgin Spanish olive oil
  • ½ small onion, diced
  • 3 shallots, diced
  • 4 garlic cloves, minced 
  • 1 small red habanero, diced 
  • 1 medium size red bell pepper, cut into strips
  • 1 tsp saffron threads
  • 1 teaspoon lemon zest
  • ½ cup white wine
  • 1 cup chicken broth 
  • 1 tablespoon tomato paste 
  • Salt & pepper to taste 
  • Fresh chives, optional 

INSTRUCTIONS

Cut the cod fillet into 3 or 4 evenly sized pieces and season them with salt and black pepper. 

Heat a large pan over a medium-high heat and add 2 tablespoons of extra virgin olive oil, 

Add the onions and cook until translucent.

Add the garlic and shallots, sauté for 3 minutes.

Add red pepper and habanero, sauté for 3 minutes.

Add lemon zest and saffron threads, stir to coat the sauteed vegetables. 

After mixing it all together add 1/2 cup of white wine and broth, give it a gentle mix. 

Once the wine/broth comes to a boil add the tomato paste and stir to combine. 

Place the cod fillets into the pan and place a lid on the pan, 4 minutes later remove the lid and flip the cod fillets and place the lid back on the pan. 

After another 3-4 minutes remove the pan from the heat, add the cod fillets to a dish and spoon the white wine saffron sauce over the fillets. 

Garnish with fresh chives, enjoy!

http://www.scoutandcellar.com/whiskawaykitchen