Chicken cauliflower bake

This creamy low carb broccoli or cauliflower bake is a delightful addition to any meal. With its rich, cheesy flavor and creamy texture, it’s bound to be a household favorite. It’s easy to make and requires just a few ingredients.  If you are looking for a tasty, creamy side dish or meal that’s perfect for your low-carb, keto, or banting diet, this recipe will be perfect for you. What I like the most about this recipe is that it’s a balanced meal in one pot.

It is loaded with protein, the chicken breast, cheddar cheese, and cream cheese contribute to a high protein content, helping to keep you satiated and supporting muscle maintenance and growth. The healthy fats from the cream cheese and cheddar cheese make this dish rich and satisfying, perfect for those following a ketogenic diet where fats are a primary energy source. Broccoli and cauliflower are low-carb vegetables that are high in fiber, vitamins, and minerals. They add bulk to the dish without adding many carbs, making it ideal for low-carb diets. The recipe is simple and affordable to make.   To make it even more affordable, I used homemade cream cheese.  Store bought will work just fine as well, you just need to soften it.

 

Chicken cauliflower bake

Prep Time: 20 mins

Cook Time: 25 mins

Total Time: 45 mins

Servings: 6

Ingredients

• 4 cups cauliflower florets you can use broccoli florets or both

• 2 chicken breasts cooked and shredded

• 1 cup cream cheese softened

• 1 cup cheddar cheese shredded (or any hard cheese of your choice)

• 2 cloves garlic minced

• Salt and pepper to taste

• 1 tablespoon butter for greasing the baking dish

Instructions

1. Preheat Oven: Preheat your oven to 375°F (190°C). Grease a baking dish with butter.
   Prepare Vegetables: Steam the broccoli or cauliflower florets until tender but still slightly firm (about 5-7 minutes). Drain and set aside.
   Cook the Chicken: Season the chicken breasts with salt and pepper, and cook them in a skillet over medium heat until fully cooked (about 7-10 minutes per side). Let the chicken cool slightly, then shred it.
   Make the Cream Sauce:
   In a medium-sized saucepan, melt the cream cheese over medium heat.
   Add the minced garlic, stirring continuously until smooth and creamy.
   Season with salt and pepper to taste.
   Combine and Transfer:
   Place the steamed cauliflower and shredded chicken in the greased baking dish.
   Pour the cream sauce over the vegetables and chicken, ensuring they are evenly coated.
   Add the Cheese:
   Sprinkle the shredded cheddar cheese (or your choice of hard cheese) evenly over the top.
   Bake:
   Place the baking dish in the preheated oven and bake for 20-25 minutes, or until the cheese on top is melted and bubbly with a golden-brown color.

Nutrition Information (Per Serving)

• Calories: 300
• Fat: 20g
• Carbohydrates: 5g
• Fiber: 2g
• Protein: 25g

Notes

This recipe is freezer-friendly.

 

Serving Suggestions:

The creamy broccoli or cauliflower bake is a versatile dish that can be served as a complete meal or paired with other sides. Here are some ideas to elevate your low-carb creamy vege bake:

• Serve with sweet potato or sweet potato fries or cubed butternut squash.

• Pair it with grilled vegetables like zucchini, bell peppers, or asparagus for added nutrients.

When I want to indulge in comfort foot while staying on track with my dietary goals this creamy, cheesy and broccoli or cauliflower bake is a fantastic way to do so . Whether you’re following a keto, Banting, or just carb conscious , this dish fits right in. It’s versatile enough to be served as a complete meal or paired with various sides, making it a go-to dish for any occasion.  In this recipe I am using cream cheese instead of cheese sauce made with flour.  This makes the recipe suitable for my low carb diet.

Enjoy cooking and savoring this delightful dish! Feel free to share your experiences or any tweaks you made to the recipe in the comments below. We love hearing from our readers!

Chicken cauliflower bake

Tuesday, 20 May 2025

Home made cream cheese

This easy homemade cream cheese recipe is a delightful and easy addition to my low carb life. There’s something incredibly satisfying about making your own food from scratch. For me, knowing what ingredients go into my meals is very important and is the best reward of homemade food. With just a liter of milk and a few tablespoons of vinegar, you can create a creamy, delicious cheese that can be used in a variety of dishes. Making my own cream cheese at home ensures that I know exactly what goes into it. Store-bought versions often contain additives, preservatives, and stabilizers that you might want to avoid. By making it myself, I can control the ingredients and ensure that my food is fresh, natural, and free from unnecessary additives. This recipe can be customized to your taste. You can add various herbs, spices, or even sweeteners to create unique flavors tailored to your preferences. This customization makes it even more versatile and enjoyable to use in a wide range of dishes.

 

Home made cream cheese

Prep Time: 5 mins

Cook Time: 10 mins

Total Time: 15 mins

Servings: 4

Ingredients

• 1 liter of whole milk
• 3-4 tablespoons of white vinegar lemon juice can also be used
• Salt to taste optional

Instructions

1. Pour the 1 liter of whole milk into a large saucepan.
2. Heat the milk over medium heat until it reaches about 85-90°C (185-195°F), stirring occasionally to prevent scorching.
3. Remove the milk from the heat and add 3 tablespoons of white vinegar, stirring gently. If the milk doesn’t curdle sufficiently, add another tablespoon of vinegar.
4. Allow the mixture to sit undisturbed for about 10-15 minutes, letting the curds separate from the whey.
5. Line a colander with a cheesecloth or a clean kitchen towel.
6. Pour the curdled milk into the colander to strain out the whey. Let it drain for 30-60 minutes, depending on your desired consistency.
7. Transfer the drained curds to a food processor or blender.
8. Add a pinch of salt if desired, and blend until smooth and creamy. You can add back a tablespoon or two of whey if needed to achieve the right consistency.

Nutrition Information (Per Serving)

• Calories: 50
• Fat: 5g
• Carbohydrates: 1g
• Fiber: 2
• Sugar: 1g
• Protein: 1g

Notes

1. Place the cream cheese in an airtight container and refrigerate. It will keep for about a week.

How I use homemade cream cheese in low carb cooking

Those following a low carb diet like keto or banting will appreciate having a simple recipe like this in their kitchens.  it is a fantastic substitute for carb-heavy ingredients.  Here are some ideas:

• Creamy Sauces: Use cream cheese to make creamy sauces for vegetables, chicken, or fish. It’s a great alternative to flour-thickened sauces and adds rich flavor without the carbs.

• Desserts: Create low-carb desserts like cheesecake, mousse, or fat bombs using cream cheese as the base. It’s a delicious way to satisfy your sweet tooth while sticking to your diet.

• Stuffed Vegetables: Fill bell peppers, mushrooms, or zucchini with a cream cheese-based filling. It’s a tasty and low-carb way to enjoy your favorite stuffed vegetables.
  

Homemade cream cheese is a versatile, delicious, and healthful addition to any kitchen, especially for those following low-carb diets like Banting and keto. Its rich, creamy texture and minimal carbohydrate content make it an excellent choice for adding flavor and creaminess to your meals without compromising your dietary goals.
Whether you’re using it to enhance your breakfast, lunch, dinner, or dessert, homemade cream cheese is sure to become a staple in your home. So, give it a try and enjoy the many benefits of this delightful homemade cheese. Share your favorite ways to use homemade cream cheese in the comments below.

Home made cream cheese

Thursday, 15 May 2025

Simple meal prep and preservation ideas

 One of my key challenges in eating healthy has always been finding healthy food on the go. Time is also another big challenge. Meal prep and preservation make it easy to stick to my health goals.  Here, I share some simple meal prep and preservation ideas. When you prepare and preserve your food ahead, you're not just saving time; you’re also reducing food waste, eating healthier, and stretching your grocery budget. It’s also a great way to use seasonal produce or bulk buys without letting anything go bad in the back of the fridge. And no, you don’t need fancy equipment or gourmet skills to pull it off. 

Some of my favorite and simple meal prep and preservation ideas:

Whether you’re new to meal prepping or looking to level up your skills, here’s a quick intro to the techniques I use repeatedly. (And don’t worry—I’ve linked some of my go-to recipes so you can jump right in!).

Fermenting (hello gut health!)-Fermenting might sound intimidating, but it's one of the simplest and oldest ways of preserving food, and it's amazing for your gut.  If you've never made your own sauerkraute, now is the time. You need just 2 ingredients, a little patience, and time, then you've got yourself a crunchy, tangy probiotic-packed snack or side dish.

Freezer meals (the ultimate time-saver) - Freezer meals are like a gift to your future self. Whether it's a hearty casserole or a soup, having something ready to thaw in your freezer is the ultimate time saver.  Just cook an extra batch when you're making your regular meal and chuck it in the freezer for those busy days. If you've got time on a Saturday, spend 3 hour preparing freezer meals. This will keep you away from junk food and help you stick to your eating plan.

Pickling (easy, tasty, and practically magic) - Pickles are the easiest and fastest way to add flavor and crunch to any meal.  From cucumber, carrots to onions, pickling is a fun (and surprisingly addictive) way to use up and preserve your extra veges. No canning need, this is just meal prep and reservation made easy.  

Easy cheese making -Yes, you can make your own cream cheese at home—and yes, it’s totally worth it. This homemade cream cheese recipe takes just two ingredients and delivers a creamy, spreadable cheese that beats store-bought any day. Make this a week ahead and keep in the fridge to use during week.

As someone who loves a good bargain, I often buy my perishables in bulk when they’re on sale. Before I learned these meal prep and preservation methods, I wasted a lot of food and money. Now, I spend just an hour or two in the kitchen, and I have ready snacks and meals for weeks.

Simple meal prep and preservation ideas

Wednesday, 14 May 2025

Low-Carb Diet Basics: A Simple Guide to Keto, Paleo & Banting

 In my journey to improve my health and manage my weight, I stumbled upon the low-carb way of eating. Low-carb diets have gained popularity as an effective solution. These diets focus on cutting down on carbs and increasing the intake of proteins and healthy fats. In this post, I'll explore the basics of three well-known low-carb diets: Keto, Banting, and Paleo. I'll also share some practical tips on how to follow these diets on a budget, including meal prep strategies, meal plans, and some delicious quick recipes.

 

Low-Carb Eating: Keto, Banting, and Paleo

Keto, Banting, and Paleo are the 3 popular low carb diets. Each of them has its own unique approaches and benefits, but they all follow a low carb high fat (LCHF) approach. Understanding the differences between them has helped me choose a diet that aligns with my lifestyle and health goals. I personally opted for the Banting diet as it fits my needs and routines better. If you're interested, below I provide you with quick guides on each of these diets that you can download and refer to at your convenience.

The Keto Diet?

The ketogenic diet, or keto, is a low-carb, high-fat diet that aims to induce a metabolic state called ketosis, where your body burns fat for energy instead of carbohydrates. It typically includes healthy fats, moderate protein, and very low carbohydrates. 

 

 

The Banting Diet

The Banting diet, named after William Banting focuses on high-fat, moderate protein, and low-carb foods. It shares similarities with the keto diet but allows for slightly more flexibility in carbohydrate intake.

The Paleo Diet

The paleo diet, also known as the caveman diet, mimics the eating habits of our hunter-gatherer ancestors. It emphasizes consumption of whole, unprocessed foods like lean meats, fish, fruits, vegetables, nuts, and seeds while excluding grains, dairy, and processed foods.

It's important to note that while some root vegetables may be included in moderation on a low carb diet, you should still be mindful of their carbohydrate intake and adjust accordingly to stay within the desired carb limits. The food lists in these guides are not exhaustive, and they do not encompass all allowed and "forbidden" foods in the diet. When I started the Banting diet, I followed the Real Meal Revolution by Tim Noakes.

Benefits of Low Carb Diets

Low-carb diets offer numerous benefits, including weight loss, improved blood sugar control, increased energy levels, and better mental clarity. They can also help reduce the risk of chronic diseases.

Low Carb Eating on a Budget

Following a low-carb diet doesn't have to be expensive. Here are some budget-friendly tips to help you start without breaking the bank:

Smart Shopping Tips

1. Buy in Bulk: Purchase bulk quantities of low-carb staples like nuts, seeds, and frozen vegetables to save money.

1. Seasonal Produce: Choose seasonal fruits and vegetables as they are often cheaper and fresher.

1. Affordable Protein Sources: Opt for budget-friendly protein sources like eggs, canned fish, and chicken thighs.

1. Rendered Fats/Tallow: For very cheap animal fat, render fat from beef, chicken and other meats.  You can use these for frying and cooking your vegetables.

Low Carb Meal Prep Strategies

1. Plan Your Meals: Create a weekly meal plan to avoid impulse purchases and reduce food waste.

1. Batch Cooking: Prepare large batches of meals and store them in the freezer for quick and easy access.

1. Simple Recipes: Focus on simple recipes with minimal ingredients to save time and money.

Low-Carb Recipes

Looking for some easy meal ideas and recipes to kick start your low carb eating?  Below I have a few ideas to help you start your diet with ease.

1. Keto Breakfast Casserole: Combine eggs, spinach, bacon, and cheese for a delicious and filling breakfast.

1. Avocado Chicken Salad: Mix avocado, shredded chicken, green salad with a drizzle of olive oil for a quick and healthy lunch.

1. Zucchini Noodles with Pesto: Use a spiralizer to create zucchini noodles and top with homemade pesto sauce.

1. Banting Beef Stew: Cook beef with low-carb vegetables like celery, onions, and tomatoes in a rich broth.

1. Cauliflower Rice: Pulse cauliflower in a food processor to create a rice substitute and sauté with garlic and herbs.

1. Baked Salmon with Asparagus: Bake salmon fillets with fresh asparagus and a drizzle of olive oil.

1. Paleo Breakfast Bowl: Combine eggs, avocado, and sautéed spinach for a nutrient-dense breakfast.

1. Grilled Chicken with Sweet Potato: Grill chicken breasts and serve with roasted sweet potatoes and a side of green salad.

1. Paleo Beef Stir-Fry: Stir-fry beef strips with broccoli and bell peppers, for a tasty dinner and quick dinner.

Sample Meal Plans

Here are some quick meals for breakfast, lunch, and dinner.  If you are intermittent fasting, feel free to combine meals according to your fasting rule.

Keto Sample Meal Plan

• Day 1: Scrambled eggs with avocado, chicken salad, grilled steak with broccoli
• Day 2: Keto pancakes, tuna salad, baked salmon with asparagus
• Day 3: Greek yogurt with berries, lettuce-wrapped burgers patties, shrimp stir-fry

Banting Diet Meal Plan

• Day 1: Omelette with cheese, spinach salad with chicken, roasted pork with cauliflower mash
• Day 2: Full-fat Greek yogurt with nuts, beef stew, grilled chicken with zucchini noodles
• Day 3: Cottage cheese with berries, tuna salad, lamb chops with green beans

Paleo Diet Sample Meal Plan

• Day 1: Breakfast bowl with eggs and avocado, grilled chicken salad, baked salmon with sweet potato
• Day 2: Smoothie with almond milk and berries, turkey lettuce wraps, beef stir-fry
• Day 3: Scrambled eggs with vegetables, shrimp salad, grilled steak with roasted vegetables

Low-carb diets like Keto, Banting, and Paleo offer a sustainable and effective approach to improving health and achieving weight loss goals. By understanding the principles of each diet and incorporating practical tips for following them on a budget, you can embark on a successful low-carb journey. Meal prepping, smart shopping, and simple recipes are key to staying on track without breaking the bank. 

More on low carb here

Low-Carb Diet Basics: A Simple Guide to Keto, Paleo & Banting