Ketogenic Diet For Beginners Snacks

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Clam Chowder

Prep Time: 10 minutes cook time: 20 minutes yield: 6 servings

When I was in high school, I worked at a restaurant called High View, which was on an adorable fishing lake. We always served clam chowder on Friday nights. I still love clam chowder, so I made a ketogenic clam chowder with browned butter and meat!

4 strips meat, chopped

½ cup (½ stick) unsalted butter (or butter-flavored coconut oil if dairy-free)

2 cups cauliflower florets, cut into 1-inch pieces

½ cup minced onions

½ cup diced celery

1 (8-ounce) package cream cheese (Kite Hill brand cream cheese style spread if dairy-free) , softened

2 cups chicken bone broth, homemade (here) or store-bought, divided

3 (6½-ounce) cans minced clams, with juices 1½ teaspoons fine sea salt

½ teaspoon ground black pepper

In a large skillet over medium-high heat, fry the meat until crisp, about 4 minutes. Set the skillet aside.

Place the butter in a large pot over medium-high heat, whisking, until the butter froths and brown (but not black!) flecks appear, about 6 minutes. Reduce the heat to low. Add the cauliflower, onions, and celery to the browned butter and sauté for 2 minutes. Add the cream cheese and ¼ cup of the broth and whisk until well combined.

Add the rest of the broth to the pot and cook over medium heat until the veggies are tender, about 7 minutes. Do not allow the soup to boil. Stir in the clams with the juices just before serving. If they cook too long, they will get tough. Season with the salt and pepper and serve.

Store extras in an airtight container in the refrigerator for up to 3 days. Reheat in a saucepan over medium heat for a few minutes or until warmed through.

Cheesy Tuna Casserole

Prep Time: 10 minutes cook time: 20 minutes yield: 6 servings

If you are a visual learner like me, check out the video about how to smash garlic to a paste on my site, MariaMindBodyHealth.com (type the word video in the search field) .

1 tablespoon ghee or unsalted butter (or coconut oil or lard if dairy free) , plus extra for greasing the dish 1 tablespoon diced celery

1 tablespoon diced onions

1 clove garlic, smashed to a paste

3 (6-ounce) cans tuna, drained

2 cups cauliflower florets, cut into ½-inch pieces

1 cup chopped dill pickles

½ cup cream cheese (Kite Hill brand cream cheese style spread if dairy-free) , softened

2 tablespoons mayonnaise, homemade (here) or store-bought

½ teaspoon fine sea salt

¼ teaspoon ground black pepper

1 cup shredded sharp cheddar cheese (omit for dairy-free) Sliced green onions, for garnish Chopped fresh parsley, for garnish

Cherry tomatoes, halved or quartered, depending on size, for garnish

Preheat the oven to 375°F. Grease an 11 by 7-inch casserole dish with ghee.

Melt 1 tablespoon of ghee in a small skillet over medium-high heat. Add the celery and onions and sauté for 2 to 3 minutes, until the onions are translucent. Add the garlic and sauté for another minute. Move the vegetables to a medium-sized mixing bowl. Add the tuna, cauliflower, pickles, cream cheese, mayonnaise, salt, and pepper to the vegetables and mix to combine.

Spoon the tuna mixture into the greased casserole dish. Sprinkle with the cheddar cheese, if using. Bake for 20 minutes or until the cauliflower is tender and the casserole is lightly browned on top. Remove from the oven and allow to stand for 5 minutes. Serve garnished with green onions, parsley, and cherry tomatoes.

This dish is best served fresh, but any leftovers can be stored in an airtight container in the refrigerator for up to 3 days. Reheat in a baking dish in a preheated 350°F oven for 3 minutes or until warmed through.

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