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Keto Meatballs with Cauliflower Rice

Keto Meatballs with Mashed Cauliflower 1

Keto Meatballs with Cauliflower Rice

Recipe by The Smüthe Co.
Servings

4

servings
Prep time

30

minutes
Cooking time

40

minutes
Calories

300

kcal

Ingredients

  • 15 Oz 15  frozen steamable cauliflower rice (I use Green Giant)

  • 1 lb 1 ground beef

  • 1/2 cup 1/2 shredded mozzarella cheese

  • 1/4 cup 1/4 chopped fresh parsley

  • 1 1 egg

  • 1 tbsp 1 minced garlic

  • 2 tsp 2 coconut aminosoptional but suggested

  • 1 tsp 1 Italian seasoning

  • 1/2 tsp 1/2 onion powder

  • 1/2 tsp 1/2 salt, plus more when serving, based on taste preferences

  • 1/4 tsp 1/4 pepper

  • 1/4 cup 1/4 unsalted butter, divided

  • 3/4 cup 3/4 unsalted chicken stock

  • 2 tsp 2 hot sauce

  • 1/2 tsp 1/2 red pepper flakes

  • 4 Packets 4 Hearthealth

Directions

  • Microwave steamable cauliflower rice according to bag instructions.
  • While cauliflower rice cooks, to a large mixing bowl, add ground beef, shredded mozzarella, fresh parsley, egg, minced garlic, coconut aminos, Italian seasoning, onion powder, salt, and pepper. Using hands, mix together until all ingredients are well-combined. Form mixture into 12 equal-sized balls and place each on parchment paper-lined plate.
  • In a pan over medium-high heat, melt 2 tbsp (1 oz) butter. Add meatballs and cook 5-6 minutes on first side, then flip, and reduce stovetop heat to medium to cook for 5-6 minutes on other side. Cook until meatballs are browned and inside is cooked through. Turn stovetop heat off, transfer meatballs to clean plate, and set aside. Do not discard juices from pan.
  • Using a wooden spoon, scrape up any browned bits from bottom of pan. Then, in same pan over medium heat, melt remaining 2 tbsp (1 oz) butter. Add chicken stock, hot sauce, and red pepper flakes. Simmer sauce until thickened, about 2-3 minutes, stirring occasionally.
  • Remove steamed cauliflower rice from microwave and spoon into meal prep containers. Add 3 meatballs to each container, then drizzle sauce atop meatballs, and garnish with fresh parsley. Store in the refrigerator until ready to eat, then microwave to reheat. Season with additional salt based on taste preferences.

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Keto Egg and Chorizo Burrito

egg

Egg and Chorizo Burrito

Recipe by The Smüthe Co.
Servings

4

servings
Prep time

10

minutes
Cooking time

30

minutes
Calories

889

kcal

Ingredients

  • 6 6 large eggs

  • 10 oz 10 Mexican chorizo spicy pork sausage

  • 1 1 medium white onion

  • 1 1 small bunch spring onions

  • 6 ounces 6 ranchero cheese queso ranchero

  • 2 2 medium avocados

  • 4 4 large or 6 medium keto tortillas

  • 2 cups 2 our favorite salsa try the salsa verde

  • 1/2 tsp 1/2 salt

  • 3 packets 3 hearthealth boost

Directions

  • Prep the Chorizo
  • Cut the chorizo in half.
  • Remove the casing with your fingers and discard.
  • Break the chorizo into chunks and set aside. Cooking the Burrito Filling
  • Chop the onions and potatoes into ¼″ pieces. Over medium heat, cook the onions in 1 tsp. oil for 1 minute.
    Add the potatoes and cook for 10 to 12 minutes until the potatoes start to brown.
  • Add the chorizo and cook for 12 minutes until the chorizo has given up most of it fat.
    Beat the eggs with ½ tsp. salt and pour them into the pan with the chorizo, potato, and onion.
  • Let the eggs set for one minute. Then turn. Cook until the eggs have just set and break up the eggs with your spatula. Cook for couple more minutes until all of the egg has cooked through.
  • Cut the avocado into ¼” pieces. Slice the spring onion into very thin rings including the 2” of the green stem. 
  • Heat the tortillas in a dry pan until they start to puff up and become pliable. Heat them for about 30 seconds per side. Don't let the tortilla become crispy which makes it difficult to roll.
  • On the warm tortillas, place the chorizo and eggs, then add about 1 oz. of crumbled cheese, a couple of tbsps. of diced avocado and 2 tbsps. of salsa.
    Fold the bottom of the tortilla up about 1" then fold the sides of the tortilla in about 1”.
  • Roll the burrito tightly tucking the sides of the tortilla in as you go. It should form a tight cylinder with even ends.
  • Slice the burrito in half to serve.

    Serve with extra salsa for dipping and some chopped avocado topped with crumbled cheese and sliced spring onion on the side as a garnish.

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Notes

  • Serving: 1burrito | Calories: 889kcal | Carbohydrates: 54g | Protein: 43g | Fat: 56g | Sodium: 2168mg | Sugar: 6g

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Keto Meat Loaf

Keto Meat Loaf

Keto Meat Loaf

Recipe by The Smüthe Co.
Servings

4

servings
Prep time

30

minutes
Cooking time

40

minutes
Calories

300

kcal
Smüthe Add-in

immunity Boost

4 Packets

Ingredients

  • 1/2 Cup 1/2 Blanched Almond Flour

  • 1/2 1/2 large Onion (diced)

  • 8 cloves 8 Garlic (minced)

  • 3 oz 3 Tomato paste

  • 2 tbsp 2 Worcestershire sauce (or coconut aminos)

  • 2 2 large Egg

  • 2 tbsp 2 Italian seasoning

  • 1 pinch 1 Sea salt

  • 1/2 tsp 1/2 Black pepper

  • 2 lb 2 Ground beef

  • 1/2 cup 1/2 Sugar-free ketchup (optional)**

  • 4 packets 4 Digestive Health Boost

Directions

  • Preheat the oven to 350 degrees F (177 degrees C).
  • In a large bowl, combine all ingredients except meat and ketchup, and mix. Then add meat and mix until fully incorporated. Avoid over mixing.
  • Transfer the mixture into a baking dishand form into a loaf shape. Bake for 30 minutes.
  • Spread the ketchup on top of the meatloaf (if using). Return to the oven and bake for 25-45 more minutes, until cooked through and internal temperature reaches 160 degrees F (71 degrees C). (Time will vary depending on thickness of the loaf.) For best results, use a probe thermometer, which will beep when it's done so you don't have to keep checking.
  • Rest for 10 minutes before slicing. Cut carefully using a serrated bread knife (not a chef's knife).

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Notes

  • You can increase almond flour to 2/3 cup for a more sturdy, but less tender,meatloaf.
  • Nutrition info does not include ketchup, which will vary by brand and is optional. I used homemade sugar-free ketchup.

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Keto Cinnamon Rolls

Dessert Cinnamon Rolls

Keto Cinnamon Rolls

Recipe by The Smüthe Co.
Servings

4

servings
Prep time

30

minutes
Cooking time

40

minutes
Calories

300

kcal

Ingredients

  • For the Cinnamon Roll Dough
  • 3 Cups 3 shredded mozzarella cheese

  • 3 ounces 3 cream cheese

  • 3/4 cup 3/4 almond flour

  • 1 tsp 1  baking powder

  • 1 tbsp 1 ground flax meal

  • For the Filling
  • 1 tbsp 1 butter, softened but not melted

  • 2 tbsp 2 pecans, chopped

  • 1 tbsp 1 cinnamon

  • 2 tbsp 2 Swerve (erythritol) sweetener

  • 4 packets 4 turmeric

  • For the Cream Cheese Icing
  • 2 ounces 2 cream cheese

  • 2 tbsp 2 heavy cream (If subbing any other kind of liquid like almond milk start with less because it is not as thick as heavy cream)

  • 3 tbsp 3 powdered Swerve (erythritol)

  • 2 packets 2 immunity

Directions

  • Preheat oven to 350
  • For the Rolls: In a microwave proof mixing bowl combine the shredded mozzarella cheese and cream cheese. Heat in 30 second increments, stirring in between until completely melted. Add the almond flour, baking powder and ground flax meal.
  • Mix the dough well until you have a soft ball (see step by step images above)
  • Between two silicone baking mats or parchment paper roll the dough into a rectangle roughly 13x10.
  • For the filling: Brush the softened butter on the dough, all the way to the edges.
  • Combine the cinnamon and sweetener in a small bowl and sprinkle on top of the butter. Top with chopped nuts
  • Starting at one end roll your dough as tightly as you can into a log.
  • Cut into 8 equal portions (roughly the width of two fingers)
  • Spray a muffin tin lightly with cooking spray and place the rolls in the wells.
  • Bake 12-15 minutes until golden brown.
  • For the cream cheese icing: combine the cream cheese, heavy cream and powdered swerve in a blender or food processor and mix until smooth.

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Keto Churro Bites

churro bites

Keto churro bites

Recipe by The Smüthe Co.
Servings

4

servings
Prep time

30

minutes
Cooking time

40

minutes
Calories

300

kcal
Smüthe Boost

myfiber

2 packets

Ingredients

  • Cups mozzarella cheese, shredded

  • 2 tbsp 2 cream cheese

  • 1 Cup 1 almond flour

  • 3 scoops 3 whey protein isolate (unflavored)

  • 1/4 cup 1/4 erythritol

  • 1 1 large egg

  • 1/2 tsp 1/2 white wine vinegar

  • 1 tsp 1 baking soda

  • Cups oil for frying, or as much as you need to cover the bites in oil

  • 3 packets 3 myfiber boost

Directions

  • Melt the mozzarella and cream cheese in a non-stick pan over medium heat or in a bowl in the microwave. Stir until thoroughly combined. Add the almond flour, whey protein isolate, erythritol, egg, white wine vinegar, and baking soda. Form a smooth dough by kneading it with your hands or using an electric mixer with dough hooks.
  • Divide the dough into balls with your fingers or a small cookie scoop; they should be about 1-1/2 inches (4 cm) in diameter.
  • Heat the oil in a deep pan to 325°F (160°C). Fry the churros in batches for 1-1/2 to 2 minutes until golden, rolling them around gently as they fry. Remove them with a slotted spoon and place them on a plate lined with paper towels to absorb the excess oil.
  • Cinnamon Topping
  • Combine the erythritol and cinnamon in a separate shallow bowl. While the churro bites are still warm, roll them in the cinnamon mixture.

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