Pickled Red Onions

I never thought I’d make anything “pickled” because I hate pickles. But here I am making Pickled Red Onions because I actually realized I do enjoy these when I’ve tried them. Boy am I glad I did because they are so easy…healthy…and super flavorful on all kinds of dishes!

INGREDIENTS:

• 1 medium red onion

• 1/2 cup vinegar (of choice, see notes below)

• 1/2 cup water

• 1 tsp sea salt

• 1 1/2 Tbsp sugar (of choice, see notes below)

• Pinch red pepper flakes (optional)

Slice onion into very thin rings with knife or mandolin. Combine remaining ingredients in a small saucepan over medium heat and stir until salt and sugar dissolve. Pack onions TIGHTLY into a 1 pint jar. Pour brine over onions, pressing down so all onions are submerged. Marinate for 30 mins. If not using them right away, cover with lid and refrigerate for up to 2 weeks.

NOTES:

I used apple cider vinegar and monk fruit granulated sweetener, but white vinegar and cane sugar can be used if you choose. These are delicious on salads, burgers, tacos and more!

Keto Bagels

Love bagels but not the carbs? Here’s a great recipe that’s easy, satisfies and is keto friendly with only 1 carb!

Ingredients:

Makes 6 Bagels

• 3/4 cups shredded mozzarella cheese (I recommend the firm variety rather than the fresh, soft kind)

• 2 Tbsp cream cheese

• 1 egg

• large pinch of salt

• 3/4 cup almond flour

• 1 Tbsp everything bagel seasoning (or large flake salt is good too!)

• Donut pan (makes it super easy, but optional)

• Extra Cream Cheese for serving (optional)

Instructions:

1. Preheat oven to 400 degrees F.

2. To make the dough, add shredded cheese and cream cheese to a microwavable bowl and microwave on high for one minute. Stir the mixture and microwave again for 30 more seconds.

3. Add the egg, salt and almond flour to the cheese mixture and mix everything together gently.

4. If dough is sticky, sprinkle with extra almond flour. Wrap dough in plastic wrap and place in refrigerator for 10 minutes to firm up.

5. Once dough is firm, divide into six balls and roll our into logs.

6. Spray donut pan with nonstick spray and wrap dough around the tin. (If you don’t have a donut pan yo can place round “wreaths” of dough onto a cookie sheet with parchment paper or a silicone baking pad.)

7. Top with seasoning or salt (or seasoning of choice). Bake for 15 minutes or until golden brown.

Remember, these are a ‘healthy swap”, so if you’re expecting the chewy, NYC type bagel…head to NYC because this will disappoint. These definitely are a treat on keto though! TASTY!

Serving size: 1 bagel / Per serving: Calories: 88; Protein: 5g; Fat 7g; Carbs: 1g; Fiber: 0g

Recipe from Keto for Women magazine

Keto Chicken Divan

When you’re craving a warm, creamy, cheesy “comfort-food” type dish on Keto this Chicken Divan does the trick and keeps you on track…it’s extremely flavorful and satisfying.

Ingredients:

• 2 Tbsp butter (I use Kerrygold Grass Fed Butter)

• 1/2 cup finely chopped yellow onion

• 1 (8-ounce container) cremini or baby bella mushrooms, sliced

• 2 tsp Paleo all-purpose flour (this is the one I use)

• 1 1/4 cups unsalted chicken stock (I used Pacific Foods brand)

• 3/4 cup organic heavy cream

• 1/2 tsp kosher salt

• 1/4 tsp freshly ground black pepper

• 1 cup freshly shredded sharp cheddar cheese, divided

• 1/4 cup homemade Mayo (or your keto mayo of choice)

• 1 Tbsp fresh lemon juice

• 4 cups broccoli florets (about 2 large crowns), steamed until cooked but not mushy

• 3 1/2 cups shredded, skinless rotisserie chicken, light and dark meat (this saves time)

• Cooking spray (a healthy version like olive or avocado oil)

• 1/2 cup grated fresh Parmesan cheese

Instructions:

1. Preheated oven to 350 degrees F.

2. Melt butter in a large skillet over medium-high heat. I use a large cast iron skillet. Add onion to pan; sauté 2 minutes. Add mushrooms; sauté 5 minutes. Sprinkle flour over mushrooms. Cook, stirring constantly, 1 minute. Stir in stock, heavy cream, salt, and pepper. Bring to a boil; reduce heat and simmer, uncovered, 5 minutes or until mixture thickens, stirring occasionally. Remove from heat and let stand for 3 minutes.

3. Stir in 1/2 cup of the cheddar cheese, mayo, and lemon juice. Stir in the broccoli and chicken. Spoon the mixture into a 13 x 9-inch glass or ceramic baking dish coated with cooking spray. Combine remaining 1/2 cup cheddar cheese and parmesan cheese; sprinkle over the top of the casserole.

4. Bake, uncovered, at 350 degrees F for 25-30 minutes, or until bubbly and browned. Let stand for 10 minutes before serving.

Optional: serve over 3/4 cup Cauliflower Rice (2 net carbs) to soak up some of the mushroom sauce. Otherwise the broccoli florets soak up the sauce nicely so dip to coat with each bite - yum!

Makes 6 servings. 6 net carbs per serving. 25% PROTEIN, 7% CARBS, 68% FAT

To make this ahead of time: Cover the casserole tightly with foil at the end of Step 3 and freeze for up to 2 months. The day before you’re ready to serve it, refrigerate overnight to thaw. Cook the casserole at 350 degrees F until heated through.

This recipe is from a Keto Diet Magazine I found at Sprouts in April, 2019.

Additional reading you may enjoy: “My First 30 Days on Keto”