KETO ENDIVES WITH HAM AND CAULIFLOWER SAUCE

Endive is a typical vegetable from Belgium that is not very well known abroad. It’s a leafy vegetable that is high in folate, vitamin A and K, and is high in fiber. It tastes a bit bitter, but when you cook it in a recipe like this one, it’s delicious!

In the traditional recipe, béchamel sauce is used, but I replaced it with a cauliflower sauce that tastes just as good, if not better!

INGREDIENTS (6 endives)

  • 6 endives
  • 1 tbs butter
  • 2 cup of water
  • salt, pepper and nutmeg to taste

For the cauliflower sauce

  • 1 onion
  • 2 cloves of garlic
  • 1 tbs of butter
  • Half a cauliflower head, cut in florets
  • 1 cup bone broth/ beef stock
  • Salt, pepper and nutmeg to taste

INSTRUCTIONS

  1. Start by preparing the endives. Remove the outer leaves and cut off the bottom and cut out the hearts.
  2. In a pan, melt 1 tbs of butter on medium heat. Add the endives to the pan, season with salt, pepper and nutmeg. Fry both sides for 2 minutes and add the water.
  3. Lower the heat and let the endives cook for 40-45 minutes until they are done.
  4. Prepare the sauce: in a medium sized pot, melt 1 tbs of butter on medium heat, add the cut onion and minced garlic. When the onion starts to glaze, add the cauliflower florets and the bone broth. Add salt, pepper and nutmeg to taste. Lower the heat and let simmer until the cauliflower is soft.
  5. When the cauliflower is soft, add some juice from the pan with the endives (about 4 tbs) and mix everything together with a blender until you have a creamy consistency. Add the grated cheese and mix. Set aside.
  6. Preheat the oven at 400 F.
  7. When the endives are done (they are done when you can poke trough them with a fork), roll them up in a slice of ham and place them in a baking dish. Cover them with the cauliflower sauce.
  8. Sprinkle some cheese on top and bake in the oven for 25 minutes. To get a crust on the top, use the grill modus for 5 minutes.
  9. Enjoy!

For my Dutch keto fam:

KETO TZATZIKI SAUCE

Bring Greece onto your table with this easy and keto friendly tzatizki sauce! This recipe is so easy and fast to prepare, you’ll just need 7 ingredients, and you’ll have yourself a delicious and creamy tzatziki sauce!

I love to use this sauce as a dressing on my salad, but you can just spread in onto a bagel or bread, put some smoked salmon and salad on top, and you have yourself a delicious meal!

This recipes takes about 10 minutes to prepare and there’s no cooking involved.

Nutrition per serving (about 1/4 cup):

Calories: 71 kcal | Carbohydrates: 3 g | Fiber: 0,2 g | Net Carbs: 2,8 g |Protein: 4 g | Fat: 5 g

INGREDIENTS

  • 2 cups full fat greek yoghurt
  • 1/2 medium cucumber
  • 2 Tbs extra virgin olive oil
  • 2 Tbs fresh or dried dill
  • 1 Tbs lime juice
  • 1 medium garlic clove (pressed or minced)
  • 1/2 tsp Himalayan pink salt

INSTRUCTIONS

  1. Start by grating the cucumber onto a cheese cloth.
  2. Squeeze out all the water from the cucumber with the help of the cheese cloth.
  3. Add the squeezed out cucumber to the greek yoghurt.
  4. Add the olive oil, dill, lime juice, garlic and Himalayan salt.
  5. Mix everything together until you get a smooth consistency.

Enjoy!

BREADED CHICKEN WITH COCKTAIL SAUSE AND SALAD

Most of the breaded recipes are made with parmesan cheese, but I was looking for an alternative for a dairy free keto version. So here it is.

This breaded chicken recipe is so easy to make and you need minimal ingredients.

In this recipe the chicken is breaded with coconut flour, but you can easily replace this with almond flour if you’re not a big fan of coconut.

This recipes takes about 5 minutes to prepare and 40 minutes to cook. You will have 2 portions.

Nutrition:

Calories: 714 kcal | Carbohydrates: 13 g | Fiber: 7 g | Net Carbs: 6 g |Protein: 43 g | Fat: 90 g

INGREDIENTS

Breaded chicken

  • 1/3 cup of coconut flour
  • 1 teaspoon paprika powder
  • 1 teaspoon of garlic powder
  • pepper and salt to taste
  • 14 oz of chicken escalope
  • 2 tablespoons olive oil

Cocktail sauce

  • 1/2 cup of mayonnaise
  • 2 teaspoons tomato paste
  • 1 teaspoon of dijon mustard
  • pepper and salt to taste

Salad

  • Leafy spinach
  • Cucumber
  • Red onion

INSTRUCTIONS

  1. Preheat the oven to 450°F
  2. In a plastic bag, combine the coconut flour, paprika powder, garlic powder, salt and pepper.
  3. Add the chicken escalopes and shake the bag until the escalopes are completely breaded.
  4. Grease a baking dish with olive oil and place the breaded chicken in the bowl. Bake for 40 minutes.
  5. In the meantime, prepare the salad and cocktail sauce (mix all ingredients together)
  6. Remove the chicken from the oven and serve with vegetables and cocktail sauce.

Enjoy!

For our Dutch speaking Keto Fans:

HOMEMADE PUMPKIN PUREE

It’s pumpkin season y’all! The days are getting shorter, the temperature is getting colder and fall is right around the corner. So we’ll be making a lot of pumpkin recipes (that are keto friendly of course) to match the season.

You can buy pumpkin puree in a can, which is pretty easy, but fresh is always best.


The amount of portions you will get depends on the size of your pumpkin of course. You can store homemade pumpkin puree in food-safe containers in the fridge for up to 1 week or freeze for up to 3 months.

Nutrition: 1 cup of pumpkin puree

Calories: 49 kcal | Carbohydrates: 12 g | Fiber: 3 g | Net Carbs: 9 g |Protein: 2 g | Fat: 0.2 g

INGREDIENTS:

  • 1 pumpkin
  • 1 tablespoon of Himalayan salt

INSTRUCTIONS:

  1. Start by rinsing the pumpkin and cut the pumpkin in half. You will need a sharp knife or a bread knife. Be careful when you do the cutting.
  2. Preheat the oven at 400 degrees °F / 200°C and line a baking sheet with parchment paper.
  3.  Scoop out the pumpkin seeds and any stringy flesh.
  4. Place the pumpkin with the cut side down on the parchment paper.
  5. Bake until the pumpkin can easily be pierced with a knife in several places and the flesh is pulling away from the skin, 45 to 60 minutes.
  6. You can now easily crave out the soft flesh from the pumpkin.
  7. Place the soft flesh in a foodprocessor (a handmixer will do also), add Himalayan salt and mix about 3-6 minutes until you have a smooth puree.

Enjoy!

HOME MADE MAYONNAISE

As easy as it is to buy mayonnaise in the store, it’s even easier to make it at home. Making your own mayonnaise gives you the reassurance that you know exactly what’s in it, and you can finetune it to your own taste.

We started making our own mayonnaise since we figured out that most mayonnaises on the market are made with either vegetable oil, or rapeseed oil. When you read the labels of the products you buy, which we highly recommend, you’ll read a lot of ingredients that you may not know, and they can be harmful to your body

So making your own, is the best way to make sure you are eating healthy and keto friendly.

Ingredients

  • 1 egg
  • 1/4 teaspoon salt
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon onion salt
  • 1 tablespoon of Dijon mustard
  • 1 cup of oil of Keto approved oil (NO vegetable oil, sunflower oil or canola oil)
  • 1/2 tablespoon vinegar (optional)
  • 2 teaspoons of lime juice

Instructions

Put 1 egg, 1/4 tsp of salt, 1/4 tsp of garlic powder, 1/4 tsp onion salt, 1 tbs of dijon mustard, and 1/2 tbs of vinegar (this is optional, it gives a bit of a sour aftertaste) together in a food processor and blend for about 30 seconds.

Add 1/4 of a cup of oil to the mixture and blend again (IMPORTANT: don’t put the whole cup of oil in at once). Add some more oil to the mixture and blend again.

Do this about 4-5 times, until the full cup of oil is blended with the mixture. Add 2 tsp of lime juice and blend again. You should now have a creamy mayonnaise.

You can store the mayonnaise in a jar, and it stays good for about 2-3 weeks in the fridge.

Enjoy!