recipe

Instant Pot Ribs – Keto & Paleo Friendly

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.
  1. 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!
  2. Serves 2-3 (depending on how hungry you are)

  3. Check out my food and lifestyle inspirations on Instagram  – just follow dailybagofgoodness
recipe

Keto Crab Cakes

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%)

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

“Creamy” Red Sauce

I’m not a big red sauce person but was really in the mood for something different on my pasta. I knew of a great vegan “cheese” sauce recipe so I was inspired to tweak it and created this “creamy” red sauce. I made it with pantry staples so it was easy and quick to throw together. Plus, the flavor really surprised me. It truly felt like I was eating a dairy-based creamy red sauce and it completely tricked my taste buds.

This would be great over my Pasta with Veggies & Chicken recipe!

You need a high speed/powerful blender, and a couple of specialty ingredients such as nutritional yeast and miso paste, but once you have these items in your pantry you can use them in a number of ways. For example, anytime you want to add a “cheesy” flavor to something without adding diary, nutritional yeast is a great substitute. I sprinkle it over my pasta like parmesan, top popcorn with it (yum!), and add it to sauces to add richness. Miso paste can add a nice salty component to Asian sauces, or you can simply add a spoonful to a cup of hot water for a nutritional broth or soup.

THE WHAT:
1/2 diced red onion
2 cloves garlic (diced)
2 Tablespoons EVOO 
1/4 teaspoon sea salt
 
2 handfuls (appox 1/3-1/2 cup soaked raw cashews)
14.5 oz can fire roasted tomatoes
2 Tablespoon nutritional yeast
2 Tablespoons miso paste (I used red, but any would do)
  1. Fill a mug 3/4 full with water and microwave for 1 -1.5 minutes then place raw cashews in hot water and let soak while you prep the blender.
  2. Sautée the first four ingredients in a small skillet on low to medium heat until onions are translucent. Be careful not to burn the garlic (you can add it at the end if you start out with too high a heat).
  3. While sautéing, add the last three ingredients to the blender.
  4. Add the sautéed ingredients to the blender.
  5. Drain the soaking cashews and add cashews to blender.
  6. Blend all ingredients until super creamy and smooth.
  7. In my Vitamix I blended it approx. 2 minutes which also warmed the sauce so I didn’t have to transfer it to a pot to heat it.
  8. Sauce will keep in fridge for a week, or it can be frozen and used later.

    Serves 4-6

ENJOY!

recipe

Easy Custom Flavored Yogurt

I find most store sweetened yogurts to be way to sweet for me. I tend to like the tartness of plain yogurt and get my sweet from fresh fruit, or for a quick fix, local honey or even a little organic jelly (homemade if I have any left). I’m sensitive to cow’s milk, but have found that I can tolerate sheep milk and goat milk yogurts. They are a little more expensive, but OH so good if you cant have regular yogurt and find yourself craving that creamy dairy goodness that only a dairy based yogurt can provide. It’s often a dessert for me and it doesn’t take much to get my “fix”.

Another reason I was looking for a good way to control the sugar of my yogurt is my toddler. He doesn’t mind his yogurt a little tart as well. His favorite is some Greek yogurt with a little local honey mixed in. I even found some fun reusable pouches that I can put it in to help control the mess a bit!

Play around with your own sweetness level and toppings. Add some nuts or granola, some hemp seeds, shredded coconut, or chia seeds.

Please share your favorite yogurt toppings in my comments section!

self sweetened yogurt (1)

THE WHAT:
1 cup of your favorite plain yogurt
2 teaspoons of a "no sugar added" jelly (sweetened with fruit juices)
1/4 cup of your favorite fruit
Other toppings as desired - get creative  

THE HOW:

This one is pretty self explanatory –

  1. Add 1 cup of plain yogurt to a bowl or to-go container. I love 16oz wide mouth mason jars.
  2. Stir in 2 teaspoons of your favorite jelly.
  3. Add fresh fruit on top.
  4. Add additional toppings as desired.
  5. Enjoy now or later.

Serves 1
ENJOY!

self sweetened yogurt (2)

recipe

Mexican Caviar (black bean and corn dip)

If you google “Mexican Caviar” you will find many versions of a black bean and corn dip/salsa. Some have longer lists of ingredients, but mine is paired down and simple. If you have extra time, and want to get creative, please do so. You cant mess this up.

Some great optional ingredients include: avocado, bell peppers, jalapeno pepper, your favorite hot sauce, tomatoes, the list goes on and on…

This stuff is so good/addictive that no one will realize how easy and affordable it is to make! I promised this recipe in my last post Southwestern Style Burgers since it pairs really well with the burgers. However, this dip is a perfect party side dish anytime of the year. I suggest those scoopable chips for this one.

SW style burger bowl w salsa

 

Below I’ve listed the full sized (aka party sized) portion, but if you are making this with the left over partial cans of black beans and corn after making the Southwestern Style Burgers, then just add the following to the partial cans and mix well:
1/8 cup red wine vinegar
3-4 Tablespoons EVOO (or avocado oil)
2 green onions (finely sliced)
salt and pepper to taste

THE WHAT:

2 cans corn (rinsed and drained) - "Mexicorn" works well
2 cans black beans (rinsed and drained)
3-5 green onions (finely diced) - red onion is also great
1/2 cup red wine vinegar
1/4 cup EVOO (or other mild oil)
2-3 dashes cayenne pepper (to taste)
salt and pepper to taste
  1. In a large bowl add all ingredients listed above and mix thoroughly.
  2. Refrigerate for 20 mins to overnight.
  3. Serve with chips, over the Southwestern Style Burger bowls, over grilled chicken, etc.

Serves 6+

ENJOY!

black bean & corn salsa