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

Tangy & Sweet Grilled Shrimp

I love grilled shrimp… this is my go to marinate! 

It’s the perfect weeknight meal or poolside dish!

They are super quick, full of flavor, and so easy to whip up.  Everyone will absolutely love and devour them!!

Grilling shrimp is my favorite way to cook this very popular seafood. The grill gives them a fantastic smoky flavor and adds to the perfect tangy spices of the marinade. 

You can serve them on a platter by themselves, over buttery pasta, rice or my favorite roasted vegetables!

Don’t forget to grab a glass of Scout & Cellar Dove Hunt Dog Sauvignon Blanc!

INGREDIENTS

  • 1 pound jumbo shrimp peeled and deveined
  • 1/2 cup olive oil
  • ½ cup honey
  • 1/4 cup red wine vinegar
  • 2 Tablespoons liquid aminos or soy sauce
  • ¼ cup white wine such as Scout & Cellar Dove Hunt Dog Sauvignon Blanc
  • 3 garlic cloves minced
  • 1Tablespoon Italian seasoning
  • ¼ teaspoon red pepper flakes
  • 1 Tablespoon lemon juice
  • Lemon zest
  • Chopped parsley
  • salt and pepper

INSTRUCTIONS

Mix all ingredients in a bowl & marinate for 20-30 minutes.

Save some marinate for brushing while grilling 

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 Taco Skillet

Perfect for Taco Tuesday!

This KETO Taco Skillet is everything you love about tacos but KETO friendly and cooked in one skillet!

I love creating recipes like this because there’s so many ways you can customize it to what you love. I used lean ground beef but you can use ground chicken or even turkey. For the veggies, you can easily switch any of them out like mushrooms instead of zucchini. The options are endless!

Ingredients 

  • 1 pound lean ground beef
  • 1 large yellow onion, diced
  • 1 bell pepper, diced
  • 1 can diced tomatoes with green chilis
  • 2 large zucchini, chopped
  • taco seasoning packet
  • 1 ½ cup shredded cheddar and jack cheese
  • Cilantro, to garnish

Instructions

Preheat the oven to 350 degrees F. 

In a large pan, crumble and brown ground beef.

Drain excess fat, wipe skillet clean and set meat aside.

Add zucchini and cook for 2 minutes. 

Add onions, garlic and peppers, and cook until through.

Add the taco seasoning, and stir in one tablespoon water to evenly coat mixture (the liquid from the tomatoes will help). 

Add the canned tomatoes with the juices and stir. 

Mix well.

Cover with shredded cheese and place in the oven until the cheese is melted and bubbling. 

Sprinkle with cilantro. 

Serve alone, over a bed of lettuce, rice, or in a taco or burrito.

Healthy, Recipes

KETO-Friendly Cajun Parmesan Salmon

This Keto Cajun Parmesan Salmon Recipe is perfectly seasoned pan seared filets smothered in an unbelievably delicious honey lemon garlic sauce.

This Keto friendly meal takes only a few minutes of prep time and comes together in less than 30 minutes, start to finish. It’s the perfect low carb dinner for those hectic weeknights or even a gourmet weekend! Bonus points that it’s an one pan meal, so clean up is a snap.

I recommend getting a good piece of fresh wild caught salmon if you can. Frozen filets are fine too but they do tend to release that funny white liquid when they are cooked. It won’t affect the taste of your dinner, it just doesn’t look as pretty. I also recommend getting filets that are at least an inch in thickness, so that they cook more evenly and stay juicy and tender. 

I served my salmon over sauteed zucchini noodles to keep it low carb but you can always serve it over the pasta or rice. 

INGREDIENTS

  • 1 tbsp. extra-virgin olive oil
  • 4 (4-oz.) fillets salmon (preferably wild)
  • 2 tsp. Tony’s Chachere’s Cajun seasoning, divided
  • Freshly ground black pepper
  • 2 tbsp. butter
  • 3 cloves garlic, minced
  • 1/3 c. low-sodium chicken or vegetable broth
  • Juice of 1 lemon
  • 1 tbsp. honey
  • 1 tbsp. freshly chopped parsley, plus more for garnish
  • 2 tbsp. freshly grated Parmesan
  • Lemon slices, for serving

INSTRUCTIONS

In a large skillet over medium-high heat, heat oil.
Season salmon with 1 teaspoon Cajun seasoning and pepper, then add to the skillet skin-side up. 

Cook salmon until deeply golden, about 6 minutes, then flip and cook 2 minutes more. 

Transfer to a plate.

Add butter and garlic to the skillet. 

When butter has melted, stir in broth, lemon juice, honey, remaining teaspoon Cajun seasoning, parsley, and Parmesan. Bring mixture to a simmer.

Reduce heat to medium and add salmon back to skillet. 

Simmer until sauce has reduced and salmon is cooked through, 3 to 4 minutes more.

Add lemon slices to the skillet and serve.

Healthy, Recipes

Spring Salad

I love using fresh produce when they are in season. This weekend, I went to the local market and couldn’t believe how gorgeous all the green vegetables looked! I grabbed a bundle of green beans, snap peas and asparagus and headed home to create this recipe! Simple, bright, and delicious, it’s the perfect way to showcase the season’s best produce.

Ingredients

  • ½ pound green beans trimmed and halved crosswise
  • ½ pound sugar snap peas trimmed and de-stringed
  • 1 pound asparagus trimmed and cut into 2-inch pieces
  • Pinch of salt

Dressing

  • ⅓ cup extra virgin olive oil
  • 2 tablespoons lemon juice
  • 2 tablespoons unseasoned rice vinegar
  • 1 tablespoon Dijon mustard
  • 1 teaspoon Scout and Cellar Sauvignon Blanc
  • 1 teaspoon honey
  • ½ teaspoon garlic, minced
  • 1 teaspoon chopped capers
  • 2 tablespoons chopped dill
  • Freshly ground pepper to taste
  • 1 fennel bulb quartered, cored and very thinly sliced
  • ¼ cup shelled roasted sunflower seeds
  • Shaved Parmesan cheese

Instructions

Bring a large saucepan of salted water to a boil. Have a large bowl of ice water nearby. Add the green beans, sugar snap peas, and asparagus to the pot and cook for 2 minutes. Drain, then immediately plunge the vegetables into the bowl of ice water to stop the cooking. When cool, drain and shake off as much excess water as possible.

Meanwhile in a large bowl, combine the dressing ingredients.  

Add the drained vegetables and the fennel and toss to coat well with the dressing. 

Sprinkle the sunflower seeds and parmesan cheese over the top and serve.

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!