Month: March 2018

Keto Recipes, Paleo Recipes, Recipes

Instant Pot Ribs – Keto & Paleo Friendly

Jamie

I love fall-apart, well-seasoned ribs just as well as the next carnovorie! But I lack paitience and time for smoking meat. I just buy my smoked meat from BBQ joints who have it down – or visit friends who do a great job smoking their own! But Im always looking for ways to use my Instant pot, and a Pintrest recipe caught my eye from I Breathe I’m Hungry. Im sure the original recipe is great, I actually used the dry rub ratios, but I didnt have time to make my own sauuce. So, I simplified the recipe and these hit the spot! I guess you could say I “cheated” a little by using a bottled sauce, but hey, I have a lot going on :). I found that after reading the labels on every single bottle of BBQ sauce in Whole Foods Market, Annie’s Naturals (Original) had hands down the lowest sugar/carbs of any BBQ sauce on the shelf! Bonus – It was actually good too!

                                 Annie's Organic Gluten Free BBQ Original Recipe Sauce, 12 oz

INGREDIENTS:
3 lbs pork ribs individually cut up
DRY RUB:
1 Tbsp sea salt
1/4 tsp ground black pepper
1/2 tsp garlic powder
1/2 tsp onion powder
1/2 tsp paprika
 
~1/4 cup Annie's Naturals Original BBQ Sauce (just need enough to brush the top of each rib with sauce before broiling.
    1. Cut ribs into individual pieces.
    2. Combine the dry rub ingredients in a small bowl and mix thoroughly.
    3. In a large bowl, or using the Instant pot bowl, place the ribs and then sprinkle the dry rub over the ribs. Toss the ribs by hand in the dry rub until each rib is thoroughly coated.
    4. Using the steamer basket of your Instant Pot, place the basket in the bottom and then stack the ribs over each other.
    5. Add 1/2 cup of filtered water to the bottom of the Instant Pot.
    6. Cook on high pressure for 35 minutes.
    7. Pre-heat your oven broiler to 400F when only 5 minutes remain on the Instant Pot timer.
    8. After the Instant Pot beeps and 35 minutes is complete, release the pressure per the manufacturers instructions.
    9. Carefully remove the ribs with tongs and place on a baking sheet.
    10. Brush each rib with a little BBQ sauce.
    11. Place under a broiler approx 5 minutes or until they crisp up on the outside. Becareful not to cook too long and dry them up.
    12. Remove from oven and serve up as desired.
  2. In the photo, I served them up with a small salad and sauteed aspargus and spinach. But, these would also pair great with a little homemade slaw for an easy summer meal!
  3. Serves 2-3 (depending on how hungry you are)

  4. Check out my food and lifestyle inspirations on Instagram  – just follow dailybagofgoodness
Keto Recipes, Paleo Recipes, Recipes

Keto Crab Cakes

Jamie

I love seafood and was looking for something I could make into a keto seafood meal aside from another salmon fillet. I happened to be looking thorugh some wild caught seafood options at Trader Joe’s and something caught my eye – this package of wild caught crab meat with only one ingredient – crab meat! Score!

I had been playing around w/ a salmon cake recipe, but hadnt got it just right yet. The canned variety is good, but this frozen crab meat is lump crab and frozen from fresh (not processed at all). I knew I could do more with this! These exceeded my expectations. I hope you enjoy them as much as my family and I did. I secretely wanted to hoard them all for myself.

IMG_2622

COMBINE THE FOLLOWING:
1 Flax egg - 1 Tbsp ground flax seed + 3 Tbsp water 
(combine and let sit for 3-5 mins prior to adding)
1 large egg
1/4 tsp paprika
1/4 tsp garlic powder 
1/2 tsp sea salt
2 Tbsp finely diced onion
Juice from 1/2 a lemon
2 Tbsp mayo (I like Primal Kitchen's avocado oil mayo)
1 Tbsp mayo for topping cooked crab cakes
5 Tbsp Tigernut flour (I found Organic Gemini brand on Thrive)
  (almond flour would probably work as well, but I have not tried)
2 packages of Trader Joes Wild Caught Crab Meat (there are 2 per package)
2 Tbsp coconut oil or ghee (for frying)
    1. Throw all of the ingredients aside from the crab into a bowl and mix thoroughly.
    2. Add the crab and fold into the wet ingredients. Add more flour if necessary to create a thicker batter. Note that the batter will be loose but will bind as you cook due to the egg.
    3. Add oil of choice (use a high temp oil like those listed above) to a hot non-stick pan and once the oil is hot, drop the batter into 4 equally sized cakes.
    4. Brown approx 4-5 mins on each side. IMG_2617
    5. I served mine atop a couple bib lettuce leaves w/ an extra dollop of mayo on top for taste (and to balance out my macros). IMG_2619

     

    I also sauteed some kale for my side, squeezed a lemon wedge over everything and it made a fantastic and satisfying meal.

    MACROS: 426 cal, Fat = 32g (68%), Carbs = 8g net (7%), Protein = 27g (25%)

  2. I hope you enjoy these as much as I did!
    Check out my food and fitness inspirations on Instagram  – just follow dailybagofgoodness