#ketoprep

3-INGREDIENT ALMOND BUTTER FAT BOMBS

If you like to eat something sweet after lunch, this is the recipe for you!!! Easy, simple, delicious and keto!

Ingredients:

1 cup natural, almond butter

1/2 cup coconut flour

Stevia, to taste (or 2 tablespoons maple syrup for non-keto)

Keto Kalua Pork in an Instant Pot

I love pulled pork. This keto kalua pork is yummy, easy to make, and great to freeze. If you have been fortunate enough to get to Hawai’i, you’ve probably already enjoyed this dish. This Hawai’ian pulled pork is all over the islands. Traditionally “Kalua” means to cook in the ground. A hardwood fire is built inside a pit large enough to accommodate the food you are cooking, stones to keep it warm and the vegetation (ti leaves) to keep it moist are used on top.

If you have all day and have a pit in your backyard you are all set. For the rest of us, we pull out the Instant Pot.  Much faster and 95% as good.  I don’t know about you, but I’m willing to give up 5% for the time savings.

How to Make Keto Kalua Pork in Your Instant Pot

Prep

Put the bacon in the pressure cooker. Saute until half done, about 3 minutes.

Cut the pork shoulder into 4 equal sized pieces. You’ll have to work around the bone. Try to get all the pieces roughly the same size.

Mix the smoked paprika and salt. Rub the pork pieces well.

Place on top of the bacon.

Mix 1/2c water and 1 tbsp of liquid smoke. Pour the liquid over the meat.  That’s it.

Cook the Pork

Cook on manual for 90 minutes.  When the pot beeps, push the cancel/keep warm button and allow pressure to release  (about 20 minutes).

Pull the pork out of the Instant Pot being careful to leave all the juices in. You may need a spoon as the meat is so soft it’ll literally fall apart on you. Put in a bowl to keep warm and cover with tin foil.

Cook the Cabbage

Cut the cabbage into pieces to fit into the pot. Normally 6-8 pieces.

Put the cabbage into the pot and wait 15 minutes or so for the pot to get back up to pressure. Cook the cabbage for 3-4 minutes.

While the cabbage is cooking shred the pork. Kids love to help on this step.

Serve with cabbage on the side of the shredded pork.

This keeps in the fridge for up to 4 days or you can freeze it for up to 3 months. The pork freezes really well. The cabbage, not so much.

What is Liquid Smoke?

As the name implies, liquid smoke is liquid that smells like smoke. It originated in the 19th century when people cured meat over an open flame to preserve it, rather than for the BBQ style flavor, we think of today. In an article published in 1923 in the Rotary Club’s official magazine The Rotarian, Mr. Earnest Wright described it as the “black liquid trickling down the side of a stove-pipe”.  Wright, a chemist, came up with the idea of trying to replicate the taste.

Liquid smoke is really made from smoke. Hardwood or chips are burned at super high temperatures and the steam it produces is collected in condensers. This water results in a strong smoke flavor. There are a few brands out there. Look for ones that don’t have added coloring or molasses. Because this product is made from smoke, use it in moderation.

Let’s Eat!

This is one of my favorite recipes because it keeps well and I can pull it out of the fridge on the fly to make a great meal.  I add it to omelets in the morning, warm it up for a quick lunch or make keto tacos with it at night.

Italian Roasted Mushrooms and Veggies 

Ingredients

1 lb cremini mushrooms cleaned

2 cups cauliflower cut into small florets

2 cups cocktail tomatoes

12 cloves garlic peeled

2 tbsp olive oil

1 tbsp Italian seasoning

salt and pepper to taste

1 tbsp fresh parsley chopped

Instructions

Preheat oven to 400 F degrees.

In a bowl add all the mushrooms and veggies. Drizzle with olive oil then add Italian seasoning, salt, pepper and toss until well combined.

Dump the veggies to a baking sheet and place in the preheat oven. Roast for 20 to 30 minutes or until mushrooms are golden brown and cauliflower is fork tender.