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Blog

Filtering by Category: vegetables

Keto Bangers and Mash with Onion Gravy

Patricia Reitz

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Bangers and Mash is a British meal that’s traditionally made with mashed potatoes, but today I’ve opted to switch out the potatoes for mashed loaded cauliflower in order to make the meal more keto-friendly. Don’t get me wrong, potatoes are my all-time favorite vegetable, but for 1/5 the carb load, I don’t mind subbing cauliflower now and then. With yummy additions like cheese and bacon, I promise you won’t miss the spuds.

Items used to make this recipe:


Keto Bangers and Mash with Onion Gravy

makes 6 servings

Printable Recipe

Ingredients

FOR THE BANGERS:

  • Irish-style bangers

  • olive oil

FOR THE ONION GRAVY:

  • 1 tablespoon butter

  • 1 small onion, thinly sliced

  • 2 tablespoons water

FOR THE MASHED CAULIFLOWER:

  • 1 pound cauliflower florets, steamed

  • 4 ounces shredded cheddar cheese

  • 4 tablespoons butter

  • 4 tablespoons sour cream

  • 2 slices bacon, cooked and crumbled

  • garnish: sliced scallions or chopped chives

Directions

TO MAKE THE BANGERS:

  1. Drizzle olive oil in a heavy-bottom skillet and brown bangers on each side; remove from pan and make onions in the same skillet, without cleaning the skillet.

TO MAKE THE ONION GRAVY:

  1. In the same skillet used to cook bangers, melt the butter and saute the onions until they are caramelized, stirring frequently.

  2. Add water to deglaze pan and return bangers; simmer until bangers are heated through.

TO MAKE THE MASHED CAULIFLOWER:

  1. Mash together the hot steamed cauliflower, cheddar cheese, butter, sour cream, and crumbled bacon; taste and add salt and pepper as needed.

  2. Garnish with sliced scallions or chopped chives if desired.

Nutritional stats for one serving of mashed cauliflower (recipe serves 6):

  • calories 199

  • protein 8g

  • fat 17g

  • total carbs 5g

  • fiber 2g

  • net carbs 3g

Restaurant Style Salsa

Patricia Reitz

I’m not kidding when I say I could eat chips and salsa every day of my life, without complaint. No exaggeration - it’s one of my favorite things ever. I have a number of oven roasted salsa recipes on this blog, but when I need a salsa fix fast, I can throw a few simple canned ingredients together to to make this restaurant-style version. It goes without saying, use the best canned tomatoes you can - DO NOT use bitter tasting canned tomatoes. No amount of salt or sugar will fix the bitterness. Some canned tomato brands I’m fond of - Cento, SMT, Tuttorosso, Muir Glen, and Sclafani.

Restaurant Style Salsa

makes about 1 quart

Ingredients

  • 28-ounce can tomatoes (whole, diced, crushed… doesn’t matter)

  • 10-ounce can Ro-tel tomatoes (tomatoes with chilis)

  • 1 small onion, peeled and roughly chopped

  • 3 cloves garlic, peeled

  • 1 jalapeno pepper, stem and seeds removed

  • juice of 1 lime

  • 1 teaspoon Jane’s crazy mixed up salt (or table salt)

  • optional: 1 cup fresh cilantro (leaves and tender stems)

Directions

  1. In a blender or food processor, pulse all ingredients together until they reach your desired consistency.

  2. Taste and adjust salt and pepper if needed.

Spicy Leeks and Rainbow Chard

Patricia Reitz

I found the most beautiful rainbow chard and baby leeks at the farmer's market and decided to come up with a recipe that featured both.  It's excellent served as a side dish, but it's equally good into an omelet.  

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I was so taken by the beauty of my rainbow chard, I forgot to take a number of the prep photos for this recipe, but be sure to wash the produce well and spin it pretty dry in a salad spinner (I think I use mine just about every day!).  This recipe involves a lot of chopping too, but a good sharp chef's knife will make fast work of it.

Start with a bunch of swiss chard, stems and leaves separated.  Cut the tender leaves into ribbons and chop the stems into 1/2-inch lengths - you can see how I separate the stems from the leaves here in my recipe for Swiss Chard with Bacon and Garlic.  

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In a large skillet, saute 4 stips of thick bacon, cut into small pieces (called "lardon" in the biz).  When the bacon is done just the way you like it, remove it from the skillet, but leave all the drippings in the pan.

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Over medium heat, saute the chopped chard stems with a pinch of kosher salt in the bacon drippings until softened, about 4 minutes.

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Add the leek rings with another pinch of kosher salt (be sure to wash well - leeks can have a lot of sandy grit hiding between the leaves).  Saute for another 4 or 5 minutes until the rings have separated and become tender.

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Add the chard leaves that have been cut into ribbons.  Stir for about a minute until the leaves wilt.

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Return the cooked bacon to the pan.

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Add a tablespoon of sriracha....

And 1/4 teaspoon of red wine vinegar.  Stir until mixed well and serve.

Items used to make this recipe:


Spicy Leeks and Swiss Chard

makes 4 servings

Ingredients

  • 4 slices thick cut bacon, cut into lardon (small strips)

  • swiss or rainbow chard, (12 leaves about 8 inches in length), stems and leaves chopped separately

  • 4 baby leeks (about 1/2-inch in diameter), cut into 1/4-inch rings

  • kosher salt to taste

  • 1/2 teaspoon red wine vinegar

  • 1 tablespoon sriracha

Directions

  1. In a 12-inch skillet over medium heat, cook bacon until desired doneness; remove bacon from pan, but reserve drippings.

  2. Cut chard stems into 1/2-inch lengths and saute with a pinch of kosher salt in hot bacon drippings until tender, about 4 minutes.

  3. Add the sliced leeks and a pinch of kosher salt to the pan; saute for another 4 minutes, stirring often to separate leek rings.

  4. Add chard leaves that have been cut into ribbons; stir for about a minute until the leaves wilt.

  5. Return cooked bacon to the pan; add sriracha and red wine vinegar and stir well. Serve immediately.