Tag Archives: easy

Easy “Mashed” Cauliflower


Now that we have all discovered that Cauliflower can be turned into everything from Pizza to “Tater Tots”…

It’s time to settle back in to the real reason this otherwise discarded white vegetable has made it’s way into our hearts and onto our plates.

Keto-fied Mashed Potatoes!

That’s right! We can have mashed white stuff on our plate! It makes us have that same warm and fuzzy feeling that creamy mashed potatoes flood our souls with. It feels good to dip a piece of pan fried chicken into this creamy mashed cauliflower! You know what makes it 100 times better. It’s easy and fast! And we all love that!

Now that we can find frozen Riced Cauliflower in almost every store in the country from some very recognizable brands, it’s even better. No more of that chop, steam, squeeze, and then puree with a food processor crap! That takes too much damn time!

What you need:

  • 1 immersion (stick) blender
  • 1 sauce pan with a lid
  • 1 bag frozen riced cauliflower
  • 4 oz cream cheese
  • pink Himalayan salt and pepper

How to:

  1. Pour the frozen riced cauliflower into the sauce pan
  2. Turn the heat to medium high
  3. Cover the pan with the lid
  4. Stir every few minutes until all the cauliflower is no longer frozen
  5. Add the cream cheese and put the lid back on
  6. Turn the heat down to medium low
  7. Continue to stir occasionally until the cream cheese is melted and the cauliflower is hot.
  8. Remove from he stove top and using your immersion blender set to the lowest speed begin to puree the cauliflower and cream cheese together. Increase the speed and continue until you have the desired consistency.

Top with some of your favorites if you desire, like shredded cheddar, chopped bacon, and sour cream…. Loaded Mashed Cauliflower! YUM!

I love topping my mashed cauliflower with a bunless burger. Kind of like getting that old style Salisbury steak and mashed potatoes! Don’t act like you didn’t like those frozen dinners! 

Are you having trouble getting into ketosis? What if you could get there faster? Find out how fast here! 

Check out our How to Make Cauliflower Mash Video!

Keep it Keto!

Steve and Melody

Looking for a no-sugar Keto friendly wine? 


Easy Beefy Chili


Baby it’s cold outside!

Time for a big pot of Easy Beefy Chili!

A bowl of hot chili topped with cheese, sour cream, avocado and crushed pork rinds! This is one of my FAVORITES!

Equipment you’re going to need!
  • Heavy Bottom Sauce Pan or Dutch Oven with a tight fitting lid
  • A spoon
  • measuring spoons
  • stovetop

That’s it!

  • 2 tbsp Kerrygold butter
  • 1 1/2 pounds beef chili meat
  • 1- 28 oz can fire roasted crushed tomatoes
  • 1 cup beef bone broth or stock
  • 1/4 cup chili powder
  • 2 tbsp cumin
  • 2 tsp onion powder
  • 1 tsp smoked paprika
  • 1/8-1/4 tsp cayenne pepper (depends on how hot you want it!)
  • dash of ground cinnamon
  • 1 1/2 tsp himalayan pink salt (adjust to taste)
  • 2 tbsp Worcestershire sauce

  1. Heat the dutch oven on medium high heat.
  2. Melt butter in pan and add the chili meat to brown.
  3. Once the chili meat is cooked through. Add the spices (Chili powder, cumin, onion powder, smoked paprika, cayenne powder, cinnamon, salt) Then stir to combine.
  4. Pour in the can of crushed tomatoes and the beef stock/broth.
  5. Add the Worcestershire sauce and stir. Taste for seasoning. Salt more if needed.
  6. Cover the pot with the lid and turn the heat to low and simmer for about 45 minutes. Stirring occasionally.
  7. Top with your favorites!

Happy Winter Time!

Let us know if you try this EASY Beefy Chili!

Steve and Melody, just a couple of #ketards

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Simple Chicken Quarters!


Simple Food is the best! If you’re a kitchen FNG we’re here to give you some well deserved Basic Kitchen Training.


These Butter Roasted Chicken Quarters aren’t fussy and complicated. They take a little time..just like all good relationships. But you can get these ladies on your table in about an hour with minimal effort and ingredients.

First, what’s a Chicken Quarter?

Chicken Quarters are simply a quarter of the chicken. That means chicken are cut into four major parts. If you don’t have a mutant chicken then there should be two each of these identical cuts.

  1. Chicken Breast and Chicken Wing (white meat)
  2. Chicken Thigh and Chicken Drumstick/leg (dark meat)
The “Chicken Quarter” is the thigh and leg, still attached and typically sold skin on and bone in. This is a flavorful and economical cut of chicken. Easy, right!?

These are great for new cooks. Why? Because it’s hard to screw these up. You can cook the crap out of these and they stay moist and tender.

Here’s how to do it right the first time!

Equipment needed:

  • Oven
  • Oven safe baking dish 9×13


  • 4 chicken quarters, pasture raised is best
  • 2 oz grass-fed butter, Kerrygold is a good choice (maybe a little more butter if you like…there’s no rule here!)
  • 1 1/2 Tbsp. poultry seasoning, organic (any seasoning or rub you like works here)
  • Sea salt
  • Pepper

The How to: 

  1. Preheat the oven to 375 degrees.
  2. Place chicken quarters in the oven safe dish. They can be a little snug. Just don’t let them overlap.
  3. Pat the chicken skin dry with a paper towel if it’s a little wet.
  4. Sprinkle the seasoning generously over the chicken quarters. Sprinkle with salt and pepper. *If your seasoning contains salt then go light with the salt here*
  5. Dot the butter all over the chicken. That just means cut it up and drop it all over the chicken. You can melt it and pour over the chicken if you prefer. But we are getting to the basting part!
  6. Place the chicken in the oven and set a timer for about 10 minutes. Pull the pan of chicken out and spoon the melted butter over all the chicken.
  7. Return the pan to the oven. Roast for 45 minutes.
  8. Remove the pan of chicken and again, spoon all the liquid over the chicken quarters. Return to the oven and roast for an additional 15 minutes.
  9. You should have deliciously crispy skinned chicken at this point!
  10. When you serve the chicken spoon a little of the pan drippings over the chicken again. It’s just more flavor! We also spoon these drippings over whatever vegetables we’re having.
That didn’t take much effort at all. Eating good food isn’t complicated. If you start with quality ingredients you don’t have to fuss with your food much. There’s nothing to do but enhance the great flavor that’s already there.

So don’t be scared to cook up a batch of these crispy and delicious chicken leg quarters! They make great leftovers and you can feel good about what you’re eating!

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We are starting a Paleo-Keto Diet Experiment. If you aren’t sure what eating Paleo and Keto means, just shoot us an email and we will be happy to answer your questions.

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