Tag Archives: #lowcarbjc


Egg Muffins

Egg Muffins From Low Carb JC Members Nancy and Kathy NANCY’S VERSION: INGREDIENTS 9 eggs 1 cup mozzarella cheese dash of garlic powder dash of onion powder pinch of Himalayan salt black pepper to taste OPTIONS: I added some homemade chunky hot sauce and sprinkled with cheddar cheese on top. MORE OPTIONS: In past batches, I have also added bacon and approx. ¼ cup of coconut flour, diced green pepper and some jalapenos. You really can make them “your own!” INSTRUCTIONS Spray or butter your muffin pans and fill each cup 2/3 full. Bake at 350 degrees for 18 min. Read More ...

Roasted Pork Shoulder With Savory Apple Gravy

Roasted Pork Shoulder With Savory Apple Gravy Makes 8-12 servings, great to “prep” for a week’s worth of meals! INGREDIENTS 4-5 pounds pork shoulder, (I leave the fat on it) 1 TBSP fennel seeds, slightly toasted 2 tsp black peppercorns 2 TBSP packed, fresh thyme leaves, lightly chopped, or 1 TBSP dried thyme 2 TBSP fresh rosemary leaves, lightly chopped 4 medium garlic cloves, minced 2 tsp Kosher salt, plus more for seasoning Extra virgin olive oil Low or No-Carb apple flavoring ½ medium yellow onion + 1 tsp onion powder ½ cup (120 ml) dry white wine (can sub Read More ...

Balsamic Pot Roast

Balsamic Pot Roast Makes 8-10 servings INGREDIENTS 5 pounds beef chuck (“pot”) roast 2 cups beef stock ¼ cup Balsamic Vinegar 1 TBSP Aminos (or Soy Sauce) 1 tsp pink Himalayan salt ¼ tsp red pepper flakes 3 cloves of fresh garlic, pressed Zest of ½ an orange (I use about 1 tsp of dried orange peel instead) INSTRUCTIONS Place meat into crock pot or cast iron covered dutch oven. Whisk together all the other ingredients and pour over the top of the meat. Cook on low for 6-8 hours. As meat cooks down, turn or pull any meat not Read More ...

Green Leaf Cafe & Coffee Bar

Green Leaf Cafe & Coffee Bar We have been hearing about this place from fellow Keto-ers for the past couple of weeks, so just stopped in there and talked Keto for a bit. It’s an adorable little eatery, and they gave us a menu so we could look at what they have to offer. They don’t have a website (yet) but they do have a Facebook page which shows lots of their menu items, and their menu itself. It’s located in the little strip mall at 512 Ellis Blvd Unit U. A domed cake plate of Keto balls (a/k/a “fat Read More ...

Instant Pot Keto Ribs

Instant Pot Keto Ribs Makes 4-6 servings INGREDIENTS 2 1-lb. racks baby back pork ribs, rinsed, and patted dry 2 cups chicken stock ½ cup apple cider vinegar Low Carb Rub 1 cup Low Carb barbecue sauce DIRECTIONS Remove the membrane from the underside of the ribs, pulling it down the entire length. Season ribs with low carb rub, rubbing in thoroughly on both sides. Add chicken stock and apple cider vinegar to a 6-qt Instant Pot. Place metal trivet into the pot. Place ribs upright on top of the trivet, wrapping in a circle. Select manual setting; adjust pressure Read More ...

Cauliflower “Potato” Salad

Cauliflower “Potato” Salad Makes 8 servings INGREDIENTS (Salad) 1 medium cauliflower head, chopped 3 large hard boiled eggs 4 strips cooked bacon 2 stalks celery 1/4 medium Red Onion 3 tbsp chives (Dressing) 1/2 cup mayonnaise 1/2 tbsp yellow mustard 1/2 tbsp apple cider vinegar 1 tsp Pink Himalayan Salt 1/2 tsp black pepper INSTRUCTIONS 1. Break the head of cauliflower up into chunks and cut into desired sized pieces. 2. Add all the cauliflower to a microwave safe bowl and cover bowl with damp paper towels. Microwave on high for 3 minutes. Re-dampen the paper towels and microwave for Read More ...

Keto Myth #3 – Zero Carbs Doesn’t Necessarily Mean Zero Carbs

Keto Myth #3 – Zero Carbs Doesn’t Necessarily Mean Zero Carbs It’s time to have a little fun with this “myth” thing. Today, boys and girls, we’re going to tell the story of “The Tic Tac Man.” Once upon a time, there was a man who went on the Keto diet. After awhile when he wasn’t losing weight, he went to his doctor, the famous Dr. Eric Westman and bemoaned his complaint to him: “It’s just not WORKING!!!” (insert sound of Wahmbulance siren here). Well, Dr. Westman is no dummy. He knew that there was no way that Keto could Read More ...

Salmon Cakes With Avocado Tartar Sauce

Salmon Cakes with Avocado Tartar Sauce Makes 2 servings of 2 cakes each This has a whopping 27.4g of protein and only 6.3g total carbs (2.4g net carbs) per serving! INGREDIENTS ¼ medium red sweet pepper 1 medium stalk celery 8 oz. boneless, raw salmon without skiin 1 tsp stone ground mustard 2½ TBSP real mayonnaise ½ TBSP drained capers 1/8 cup chopped parsley ½ large beaten egg 2 tsp Old Bay Seasoning Salt & Freshly Ground black pepper Avocado Tartar Sauce Ingredients: ½ avocado pitted and peeled ½ TBSP real mayonnaise ½ TBSP Fresh Lemon Juice 1 TBSP chopped Read More ...

Keto Myth #2 – Keto is Bad for Your Cholesterol

Keto Myth #2 – Keto is Bad for Your Cholesterol The first myth busted by Dr. Westman in this video deals with the panic about how eating fat will cause your (bad) cholesterol to go through the roof. He busts several myths in this same video, so it’s worth watching for all of them. But the myth about cholesterol is one we see put out there over and over by people who criticize Keto without knowing any of the facts…like the fact that Keto can actually LOWER your “bad” cholesterol and raise your “good” cholesterol.

BBQ Sauce and Dry Rub

BBQ Sauce & Dry Rub Makes about 2/3 to 3/4 cup INGREDIENTS *Base: 1/2 of 11.5 oz jar of Spanish Gardens Mild Taco Sauce Spices: Mustard seed Onion powder Garlic powder Spanish Gardens taco seasoning (powdered) Cumin seed, ground Smoked paprika Pink Himalayan salt Allspice Cinnamon Liquid smoke Better Stevia liquid sweetener *If you like a HOT BBQ sauce, you can add red pepper flakes, cayenne, black pepper, and start with the Hot Spanish Gardens Taco Sauce as your base. INSTRUCTIONS Place taco sauce in small bowl, add spices, a little at a time, stirring well between each addition with Read More ...