- 1 medium head cauliflower or 4 cups of riced cauliflower
- 3 large eggs
- 2 cups grated cheddar cheese
- 1 1/4 cups finely diced ham or bacon crumbles
- 3 tbsp coconut flour
- 1 clove garlic minced
- 1 tsp mustard powder
- 1/2 tsp salt
- 1/2 tsp pepper
- Plenty of oil or butter for the pan
Chop cauliflower into 1/2 inch pieces and steam about 10 to 15 minutes, until quite soft. Drain well in a fine-mesh sieve. Mash up with a fork or potato masher, pressing to release as much liquid as possible. You don’t want it perfectly smooth, it should be a little chunky.
Transfer cauliflower to a large bowl and add eggs, cheese, ham, coconut flour, garlic, mustard, salt and pepper. Stir well to combine.
Heat a large non-stick skillet over medium heat and add oil or butter to the pan. Using 2 to 3 tablespoons at a time, form cauliflower mixture into flat patties, pressing together firmly. Don’t make them more than about 3 inches in diameter.
When pan is hot, add a few of the cauliflower patties, being careful not to crowd them. Cook 3 to 5 minutes, until browned on the bottom, then flip carefully and cook another 3 to 5 minutes. Remove to a paper towel-lined plate and repeat with remaining patties.
Serves 8. Each serving has 4.55 g of carbs and 1.86 g of fiber. Total NET CARBS = 2.69 g.
Food energy: 223kcal
Saturated fatty acids: 10.10g
Total fat: 16.17g
Calories from fat: 145
Total dietary fiber: 1.86g
- 1 stick butter softened
- 1/2 cup coconut flour
- 1 tsp baking powder
- Salt and pepper to taste
- pinch chili optional
- 8 eggs – medium
- 1 cup shredded cheese
Mix the softened butter with the coconut flour, baking powder salt, pepper and chili (optional) until smooth.
Add the eggs one at a time. Stir after each egg is added.
Gently stir through the sliced spring onion and grated/shredded cheese (reserve some to top each loaf).
Fill each mini loaf tin (or muffin cases).
I like to top my mini loaves with a few pepperoni stick slices, then cover with some grated/shredded cheese and finally sprinkle a few pumpkin seeds over.
Bake at 350F for 15 minutes, or until golden.
1 Pillsbury™ refrigerated pie crust, softened as directed on box SAVE $
1 cup half-and-half or milk
4 eggs, slightly beaten
1/4 teaspoon salt
1/4 teaspoon pepper
8 slices bacon, crisply cooked, crumbled
1 cup shredded Swiss or Cheddar cheese (4 oz)
1/4 cup grated Parmesan cheese
1 ½ cups bone broth or chicken stock
¾ cup quinoa
1 onion diced
4 green onions thinly sliced
2 cloves garlic minced
1 lb . ground beef
2 red bell peppers halved and seeded
2 yellow bell peppers halved and seeded
1 14.5 oz . can diced tomatoes
1 cup grated Monterrey Jack cheese
2 Tbsp . olive oil
1 ½ tsp . chili powder
1 ½ tsp . cumin
½ tsp . paprika
¼ tsp . cayenne
Salt and pepper
2 limes cut into wedges
INSTRUCTIONS Preheat oven to 400 degrees. Bring stock and a pinch of salt to a boil in a small pot. Once boiling, add quinoa. Cover and cook on low heat for 15-20 minutes. Arrange the pepper halves on a baking sheet and drizzle with 1 Tbsp. olive oil. Sprinkle with salt and pepper.
Bake until softened , 7-10 minutes. Meanwhile, heat 1 Tbsp. olive oil in a large skillet over medium-high heat. Add onions, green onions and garlic, cook for 4-5 minutes, until softened.
Add ground beef and break up as it browns, 3-4 minutes. Stir in chili powder, cumin, paprika and cayenne and cook for an additional 30 seconds. Add in tomatoes and let simmer for 5 minutes. Stir in cooked quinoa and season with salt and pepper. Fill peppers with beef mixture and sprinkle with cheese. Bake 10 minutes. Serve with lime wedges on the side.