Pork Chops in Creamy Mushroom Sauce

A delicate yet robust, creamy mushroom sauce drizzled over pork chops for a very filling dinner!

Nutrition: 790 calories per serving | Makes 2 servings | 153 grams of fat | 146 grams of protein | 15 grams of net carbs

Prep Time: 5 mins | Cook Time: 30 mins

Ingredients: 

  • 1/4 white onion, diced
  • 16 oz. white or brown mushrooms
  • 2 tbsp. unsalted butter
  • 1/2 cup heavy cream
  • 2 x 8-oz. pork chops

Instructions:

  1. Start by sautéing the onion in an oiled pan until translucent.
  2. Then add mushrooms and butter and cook until mushrooms have shrunk a bit.
  3. Add heavy cream and simmer sauce until it thickens, about 10 minutes.
  4. In another pan, cook pork chops for 5-7 minutes on each side. Serve with the mushroom sauce.

Avocado & Lime Salmon w/Cauli Rice

One of our favorite salmon recipes is smothered in a zesty avocado lime sauce atop delicate riced cauliflower!

 Nutrition: 420 calories per serving | Makes 2 servings 127 grams of fat | 5 grams of net carbs | 37 grams of protein

Prep Time: 10 mins | Cook Time: 20 mins

Ingredients:

  • 2 x 6-oz. salmon fillets
  • 1 medium avocado
  • 1/2 lime, juiced
  • 2 tbsp. red onion
  • 100 grams cauliflower florets

Instructions:

  1. Rice the cauliflower florets in a food processor and cook them in an oiled pan on low heat, covered, for 8 minutes.
  2. Blend the avocado, juice of 1/2 lime, salt & pepper until creamy and smooth. Set aside.
  3. Heat a skillet on medium heat with some avocado or coconut oil and cook salmon for about 4-5 minutes on each side.
  4. Serve with cauliflower rice and garnish with the avocado sauce and some diced red onion.

Coconut Flour & Psyllium Flatbread

Makes 4-6

Nutrition: Per flatbread (Based on 6) | 10g Carbohydrate | 7g Dietary Fibre | 3g Net Carb | 8g Fat | 2g Protein | 119 Calories

Ingredients:

  • 60g / (2oz) / 1/2 Cup — coconut flour
  • 2 tablespoons psyllium husk powder (must be the powder form).
  • 40g (1.48 fl oz) coconut oil (or melted butter)
  • 1/2 teaspoon salt
  • 1 teaspoon baking powder
  • 250g / (8.4oz) / 1 Cup boiling water (boil it just as you need it)

Method:

  1. Mix the dry ingredients with a hand whisk.
  2. Add the oil and blend well. It will look like a nut butter.
  3. Add the boiling water, half at a time and blend until a dough like mixture forms.
  4. Divide the mixture into 6 balls.
  5. Roll the balls between 2 sheets of parchment paper and flatten out.
  6. Either use them flattened or cut them into a circle with a saucepan lid.
  7. Dry fry in a pan for 2— 3 minutes each side, until golden.

Blueberry and Almond Pancakes

Low sugar, gluten-free and dairy-free pancakes that are incredibly easy to make. They taste and feel so close to the real thing!

Nutrition: 500 calories per serving | Makes 2 servings | 42 grams of fat | 120 grams of protein | 5 grams of net carbs

Prep Time: 5 mins | Cook Time:10 mins

Ingredients:

  • 1 cup almond flour
  • 3 large eggs
  • 1 tsp. baking powder
  • 50 grams frozen blueberries
  • 2 tbsp. unsalted butter

Instructions:

  1. Combine almond flour, eggs, baking powder and a pinch of salt. Whisk until creamy. Thin out the batter with 1-2 tablespoons of water.
  2. Heat a griddle and pour the batter to make 6, 5-inch pancakes. Add blueberries to each one.
  3. Cook until you see bubbles forming on top, flip and cook again until golden brown.
  4. Serve with butter and enjoy!

Maple and Pecan Porridge

A good sugar-free maple syrup is great to have around to sweeten low-carb treats — like this warm, filling maple pecan porridge!

Nutrition: 390 calories per serving | Makes 2 servings | 37 grams of fat | 18 grams of protein | 15 grams of net carbs

Prep Time: 5 mins | Cook Time:10 mins

Ingredients:

  • 1/4 cup flaxseed meal
  • 1/4 cup coconut flour
  • 1/2 tsp. ground cinnamon
  • 3 oz. pecans, toasted
  • Yo cup sugar-free maple syrup

Instructions

  1. Heat 2 cups of water in a small pot.
  2. Once steamy, add flaxseed meal, coconut flour and cinnamon to it. Stir until combined and cook until the whole thing has thickened.
  3. Divide into bowls and garnish with whole or chopped toasted pecans.
  4. Drizzle with sugar-free maple syrup and enjoy!

Ham, Egg & Cheese’wich

What could be simpler than a sandwich? Toast up a couple of Cloud Buns and top them with whatever you please!

Nutrition:  523 calories per serving  | Makes 2 servings | 144 grams of fat  | 128 grams of protein | 4 grams of net carbs

Prep Time: 5 mins | Cook Time: 5 mins

Ingredients

  • 4 Cloud Buns
  • 4 tbsp. mayonnaise
  • 2 large eggs
  • 2 slices pepper jack cheese
  • 4 oz. black forest ham, sliced

Instructions

  1. Prepare the Cloud Buns recipe the night before.
  2. Toast 4 buns until golden.
  3. Fry the eggs and season with salt and pepper.
  4. Add 2 tablespoons of mayonnaise to 2 cloud buns and add a slice of pepper jack cheese.
  5. Lay a fried egg over each slice of cheese.
  6. Add black forest ham and top with another cloud bun.
  7. Enjoy!
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Cloud Buns

Whether you call them Oopsie Rolls, Cloud Bread or Cloud Buns, you’ll see them being used in a few of our breakfast recipes. They can be made using only 3 ingredients so they’re perfect for our purposes. We recommend making a batch the night before or on Sunday to have for the week.

Store them in an air-tight container in the refrigerator with some parchment paper in between each bun for up to a week. You can also freeze them in a single layer on a baking sheet, then transfer into a large Ziploc bag and store for up to 2 months.

Nutrition: Per Cloud Bun: 50 calories | Makes 10-12 Cloud Buns | 14 grams of fat | 12.5 grams of protein  | 10.7 grams of carbs

Prep Time: 10 mins | Cook Time: 30 mins

Ingredients

  • 3 large eggs
  • 3 oz. cream cheese, cubed
  • 1tsp. cream of tartar or 1 tsp. baking powder

Instructions

  1. Preheat the oven to 300°F.
  2. Separate the eggs into two mixing bowls.
  3. Beat the egg whites with a clean, electric hand mixer until foamy
  4. Add cream of tartar (or baking powder) and beat until opaque and shiny.
  5. Beat the cream cheese and egg yolks until well combined and pale in color
  6. Fold the egg whites into the egg yolk mixture very gently.
  7. Spoon Y. cup at a time onto a parchment paper-lined baking sheet about 1-2 inches apart and bake for 30 minutes.
  8. Let cool completely before removing and enjoying.