Categories
Keto Recipes

Keto Lasagna

 

One of my biggest fears starting a KETO lifestyle was giving up breads and pasta. I was so uneducated on KETO when I first started, all I knew is that it was high fat low carb and I kept seeing it with connected to IF (intermittent fasting) specifically for women over 40. I had seen many people lose and keep off a ton of fat. I had the biggest weight loss goal of my life, was in my early forties, and nothing was working. I was desperate, and I am not talking DHOBH! I started researching all I could find on KETO and IF. I learned exactly WHY all my efforts were actually making me sicker and fatter! DING DING! It made sense. The science behind it and the role hormones have in losing weight opened my whole world of feeling like I could actually lose weight and reach my goals! Then I was on the hunt for what to eat. About two months after I starting eating a KETO lifestyle and I was loving the cauliflower crust pizza which satisfied any desire for pasta, it suddenly hit me. I could made KETO LASAGNA with thin cauliflower pizza crust as the lasagna noodles! It worked out perfectly! AND it freezes so well!!!

I  literally was so thrilled how it turned out! The KETO lasagna was so freaking delicious! I had zucchini and yellow squash that I layered on top of the ricotta. I was planning to add chopped spinach to the ricotta, but completely forgot in my whole creative process making it, not sure how it would turn out. You do NOT need to add the zucchini, yellow squash, or the spinach. I absolutely LOVE the texture it adds as well as knowing I can squeeze in more veggies. I also used my homemade marinara sauce and it was yummy!

If you do not have a family that will be eating this as a meal(my husband is NOT interested in eating KETO so I am on my own with this one and we do not have kids at this point), I recommend freezing individually portioned slices of lasagna, which I am actually so excited to have in my freezer to pop in the fridge when I am off to work to have for my OMAD meal when I get home, and just throw together a big leafy green salad with NO COOKING required. 

I ended up making two 9x13 pans of this over two days of prep. I basically doubled the recipe, but that was a lot of cooking I have to admit. I used two heads of cauliflower to make the crusts/noodles, that I baked in jelly roll pans. I cut them to the 9x13 pan size for one big KETO lasagna “noodle” which was nice instead of monkeying with a load of individual noodles. I had some left over pieces that I froze for dipping in marinara sauce as needed. 

Keto Marinara Sauce

This sauce is so delicious, easy, and versatile it’s not worth trying to find a bottled version that won’t kick you out of keto. Make a big batch, portion, and store for future meals with no cooking or clean up. Use it as pizza sauce, dipping sauce, marinara for keto “noodles.” You can easily add ground meat to make an Italian meat sauce.

2 T olive oil or butter

1 chopped onion

2-4 T minced garlic

4 T-1/4 c Italian seasonings

4 cans tomato paste

4 can-fulls of water (use the empty tomato paste cans to measure-if you want a thinner sauce, add another can or two)

2 tsp pink Himalayan salt

2 T to 1/4 c sugar substitute 

1) Heat your skillet on medium heat, and add your oil or melt the butter.
2) Once hot, add your onion and garlic. Saute until transparent.
3) Stir in the Italian seasoning, then the tomato paste, and water. Stir until incorporated. Turn down to low to simmer.
4) Add the salt and sugar substitute to taste. Granulated erythritol is a great option. If you use other sugar substitutes, look at the substitution amounts so you do not add too much, or start small and go by taste. The sugar substitute cuts the acidic taste of the sauce.
5) Use right away hot as pizza sauce, marinara sauce, or store in a glass jar or air tight. Portion out and freeze for future meals in freezer bags. It usually tastes so much better after being chilled for a day, and all the flavors come together. Enjoy!

NOTE: You can replace the 4 tomato paste cans with 2 cans of tomato paste and 2 cans of tomato sauce, just reduce the water by half. I also  like adding a couple cans of diced tomatoes to add a more rustic texture and count the liquid from those cans as the water needed for the tomato paste. This can easily made into a meat sauce by browning up a pound or two of ground beef, or a ground beef and ground pork one to one mix. 

 

Keto Cauliflower Crust Pizza Lasagna “Noodles”

With less than 4 g of carbs per serving, a cauliflower pizza crust baked in a jelly roll pan, made extra thin, and cut to fit your lasagna pan make for the perfect KETO lasagna “noodle”. Layer with zucchini to add another dimension of texture, flavor, and packing more veggies to your meals. Chopped spinach added to the ricotta layer also ups the nutritional value of this meal. Don’t forget that the cauliflower is a cruciferous vegetable also packed with nutrients and fiber.  This is a great freezer meal ready to feast on when you do not want to cook. This is so delicious and satisfying, you won’t believe it is KETO!

4 c grated cauliflower

4 eggs

 

4 c grated mozzarella cheese

2 T Italian seasonings, optional

 

1) Preheat the oven to 450 degrees fahrenheit. 

2) Line a jelly roll pan with parchment paper. 

3) To grate the cauliflower quickly and easily, use a food processor with a grating attachment. Then mix all the ingredients in a large bowl.

4) Press the mix on the parchment paper to the desired thickness and shape. 

5) Bake for 25 min until browning on the top.  

6) Top with sauce, topping, and more cheese. 

7) Bake for another 10-15 min until the cheese is bubbly and browned. 

8) Let sit for 5 min. Cut and serve. 

Enjoy and get creative!

Keto Lasagna Layering and Baking

3-5 Keto cauliflower pizza crust rectangular “noodles” (recipe above)
Provolone cheese slices
Ricotta Mix:
4 c ricotta
4 eggs
1/4 c grated parmasan
1 c chopped spinach

Browned Italian Meat:
2 lbs ground beef, or a miz of 1 ob ea ground beef and ground pork (increase to 3 lbs if using 4 or 5 “noodle” layers
2 T garlic salt or garlic powder
2 T dried minced onions
2 tsp salt (optional if using garlic salt)
One recipe marinara sauce (recipe above)
Shredded mozarella

1) Preheat your oven to 400 degrees fahrenheit.
2) Trim cooled cauliflower pizza crust “noodles” (recipe above) to the size of your lasagna pans. You will need 3, 4 or 5 rectangle “noodles” depending on how tall your lasagna pan is. If your pan is 2 in deep, I would only use 3 rectangle noodles. If your pan is 3 inches deep, you can go to 4 or 5 depending on how much you layer in between.
3) Layer marinara on the bottom of the lasagna pan (9x13 pan). About 1 cup.
4) Add one rectangle lasagna “noodle.”
5) Layer provolone slices.
6) Layer the ricotta mix. Half the ricotta mix of using 3 keto “noodles”. A third if you are using 4; a qurter is using 5.
7) If you decide to layer zucchini and/or yellow squash (I use both if I have them on hand).
8) Add a layer of the browned meat (half if using 3 “noodles”), and top with 2-3 c marinara.
9) Sprinkle a thin layer of grated mozzarella.
10) Add another rectangle keto “noodle” and repeat the layers in order: provolone, ricotta mix, zucchini/yellow squash, browned meat,  marinara, grated mozzarella cheese.
11) For the last keto rectangle “noodle” layer, only top with marinara,
12) Bake for 50 min.
13) Sprinkle on a final layer of mozzarella cheese and bake for an additional 20 min.
14) Remove from the oven and let sit for 20-30 min to set up before slicing. Serve and Enjoy!
NOTE: You may freeze this dish. I recommend cooking first, and freezing in individual slices/servings by wrapping in plastic wrap or foil, and placing in a large freezer bag. Thaw in the fridge. You can freeze a whole pan, just know that is takes longer to thaw, and heat up.

Categories
Keto Recipes

Got-To Keto Avocado Ranch Dressing

 

Avocado’s healthy fats are pretty widely known, but do you know about the healthy fats in Sardines? Can’t fathom eating sardines? I know I couldn’t, but knowing their nutritional value, I wanted to find a way I could add them to my meals.  I love a good avocado ranch salad dressing, and figured it would be worth getting the best of both worlds with this dressing inspired by fresh Caesar salad dressing and a healthy keto diet…and it is so versatile you can use it for a burger sauce, and a Keto BBQ Ranch dressing. So yummy. 

I added a sugar free ketchup to this dressing which made an out-of-this-world delicious burger sauce for my Keto In-N-Out-Style Protein-Style Burger with all the benefits you get from eating avocados and sardines.

This dressing on a bed of spinach, cucumbers, tomato, and parmesan cheese is the perfect compliment to a perfectly pan seared filet of wild salmon and al dente asparagus. A ridiculously delicious and satisfying healthy keto meal wiht spot on fat-protein-carb ratios to promote fat burning.

It is also perfect with a sugar free BBQ sauce to make a Keto BBQ ranch salad with a bed of spinach, parmesan croutons for a great crunch, succulent grilled lime chicken, fresh tomato, creamy avocado, shredded jack cheese,  and diced red onion. This is one delicious complete meal healthy keto salad! You gotta try it. 

How healthy are sardines?

 First off, knowing how important Omega-3 fatty acids are may help motivate you to add more sources regularly in your diet. It’s important to get the right amount of fats for all your cellular membranes,  your brain, nervous systeoum, chemical reactions, stress and sex hormones, bile, fat soluble vitamins, eyes…the list goes on and on. Omega-3 Fatty acids can help fight anxiety and depression. They are also vital fats to transition from being a sugar-burner to a fat-burner on a healthy Keto Diet. For example, MTC’s are great for immediate and short term ketosis, but Omega-3’s provide the longer term bell curve ketosis.  GIven the importance of Omega-3’s for your body and becoming fat adapted through ketosis, sardines are a rich source worth finding ways you will be able to add them to your meals.

Literally, if eaten whole, sardines contain just about every nutrient your body needs. Knowing this fact still doesn’t make it palatable for me personally to eat these bad boys whole. A classic Caesar salad dressing that uses anchovy paste inspired me to make a dressing using sardines to boost my nutrients in my Keto meals. 

Keto Avocado Ranch Dressing

Avocado is such an important source of healthy fats, have you considered how nutrient dense sardines are? Consumed whole, they are packed with literally all the nutrients your body needs. The only issue may be how to work them into your nutrition if eating them straight is not appealing. This Avocado Ranch Dressing is inspired by a classic Caesar dressing, only adding sardines to take advantage of their jam packed nutritional value. This is also very versatile and can add sugar-free ketchup for a tasty burger sauce, or a sugar free BBQ sauce to finish off a yummy BBQ Chicken Salad. The sky is the limit!

1/2 onion or 1 shallot 

1-2 T minced garlic

2 avocados

canned wild caught sardines in olive oil (depending on your palate, you can use a whole can, half of a can, 2-3 sardines, play with the amount that works for you)

1 c full fat mayo (1/2 c each mayo & sour cream

 

1/4 c milk or milk substitute

1-2 tsp pink Himalayan salt

2-4 T buttermilk powder (4 is my preference)

1/2 c fresh parsley or 1/4 c dry

1 T fresh dill or 2 tsp dry dill

1 T fresh chives or 2 tsp dry chives

1/4 c ACV (apple cider vinegar)

1) Add all the ingredients to a blender or food processor. Adjust ingredients to taste. Start with a smaller amount of an ingredient, and increase as you test it–I love a full flavored, tangy, creamy dressing. 

2) Blend or process until smooth and everything is incorporated. 

3) Store in a glass canning jar or other air tight container. Chill in the fridge. 

Enjoy and get creative!