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Apple Nut “Oatmeal”

October 22, 2009

Calories: 300
Ratio: 4.53:1

This “oatmeal” has a wonderful peanutty smell and a great consistency.

Ingredients

  • 7 g unsweetened applesauce
  • 7 g Adam’s peanut butter
  • 7 g flaxseed meal
  • 11 g raw macadamia nuts, finely grated
  • 10 g coconut oil
  • 6 g canola oil
  • sweetener and flavours (such a vanilla or cinnamon), to taste

Instructions
Use a kitchen rasp (a must-have kitchen tool, in my opinion!) or nut grinder to grate the macadamia nuts into a fine flour.  Add the remaining ingredients to the bowl.  Add a small amount of boiling water and stir.

Salami Rolls

October 9, 2009

Calories: 300
Ratio: 4.5:1

Dipping is always a great way to get kids to enjoy their food!

Ingredients

  • 18 g Freybe’s Cervelat salami
  • 14 g Philidelphia cream cheese
  • 2 g butter
  • 10 g coconut oil
  • 5.5 g Heinz ketchup

Instructions

Weigh out salami (about 3 slices).  Spread cream cheese and butter on slices, then fold up as for a pita or taco or roll into a log.  Serve coconut oil on the side.  Let your keto kid dip the salami into the ketchup.

Variations
Use low-carb ketchup to stretch your dipping mile!

Shrimp Meal

October 9, 2009

Calories: 300
Ratio: 4.5:1

Ingredients

  • 10 g butter, melted
  • 17 g shrimp, steamed
  • 21 g 35% cream
  • 5 g canola oil
  • 10 g coconut oil
  • 30 g Fruit 6 (watermelon, raspberry, strawberry, or blackberry)

Instructions
Serve shrimp in the melted butter or with a small fork for dipping.  Mix together cream and canola to serve as a beverage.  Serve coconut oil and fruit on the side, or puree some of the fruit and add it to the cream to make a smoothie.

Variations
You can use 35 g of Veg 7 instead, but reduce shrimp to 15 g.

Fruit Substitutions:

Fruit 9 20.7 g
Fruit 12 15.9 g
Fruit 15 12.9 g
Grapes / Fig 11.4 g
Banana 9.3 g

Cheese and Butter “Sandwiches”

October 9, 2009

Calories: 297
Ratio: 4.55:1

This meal is wonderfully portable.  If you’re going somewhere warm, do keep an ice pack on it.  If your keto kid loves cheese, these will disappear in a flash!

Ingredients

  • 15 g Cracker Barrel medium cheddar cheese
  • 19 g Butter
  • 10 g Coconut Oil
  • 38 g Fruit 6 (watermelon, raspberry, strawberry, or blackberry)

Instructions
Use a vegetable peeler or cheese slicer to get 4 thin slices of cheese.  Stack them together and then trim to get 15 g.  Spread the butter onto two of the slices of cheese and top the butter with the remaining two slices.  Use a sharp knife to cut into small pieces to make a handful of tiny “cheese sandwiches”.  Serve fruit and coconut oil on the side.

Variations

Instead of making sandwiches, you can spread the butter on all four cheese slices and roll them up in spirals.

Fruit Substitutions:

Fruit 9 26.22 g
Fruit 12 20.14 g
Fruit 15 16.34 g
Grapes / Fig 14.44 g
Banana 11.78 g

Hot Dog Octopus

October 9, 2009

Calories: 297
Ratio 4.52:1

Here’s one way to have some fun with a meal.  Kids love ripping off the arms and dipping them in ketchup!  This is also a relatively portable meal if you can keep the mayonnaise cool.  The non-keto kids will want this, too!

Ingredients

  • 32 g Maple Leave Top Dog Original wieners
  • 10 g One Carb Heinz sugar-reduced ketchup
  • 10 g Coconut Oil
  • 10 g Butter
  • 6 g Hellmann’s Mayonnaise

Instructions

Use a sharp paring knife to carve out two eyes and a mouth at one end of a wiener.  Now cut off the other end and adjust until you get the correct weight.  From the cut end, divide the wiener into 8 “arms” by making four horizontal cuts, stopping a few millimetres below the octopus’s mouth.

Boil a small pot of water and drop in the prepared wiener.  The legs will naturally curl up as the hot dog cooks.

The butter, mayo, and ketchup can be mixed together as a dipping sauce, or the fat can be served on the side.

My first attempt at an octopus.  Keep the rounded end of the hot dog for a nicer-looking octoput head!

My first attempt at an octopus. Keep the rounded end of the hot dog for a nicer-looking octoput head!

Variations
Instead of ketchup, calculate some fruit into the recipe.  Melt together the butter and coconut oil and add some sweetener and use this as a “sauce” for the fruit.

See the recipe for the non-beef, egg- and dairy-free hot dog meal (coming soon).

Chicken Vegetable Soup

October 9, 2009

Calories: 296
Ratio: 4.81:1

This has been one of Jade’s longest-lasting favourite meals, and it’s easy to change up the vegetables to give it some variety.  Jade especially enjoys celery (sliced thin, so no need to cook) and green onions.

We often use this as a travelling meal; at a restaurant, you can simply ask for hot water, or you can bring along a thermos of hot water or home-made chicken broth and add it just before serving.

Ingredients

  • 34 g  Vegetable 7 (e.g. cooked green or red peppers, carrots, or winter squash)
  • 0.5 g OXO chicken bouillon powder
  • 11.5 g cooked chicken breast, no skin
  • 8 g canola oil
  • 10 g coconut oil
  • 15.5 Earth Balance margarine
  • salt to taste

Instructions

Combine all ingredients in a bowl.  Add boiling water and stir to melt the coconut oil and margarine.

Variations

  • Use cream as an ingredient to make a “richer” soup
  • Subsitute butter for the margarine if you don’t need to be dairy-free
  • Use spaghetti squash or add shiritaki noodles to make chicken noodle soup
  • OXO powder contains gelatin, which is an allergen for those with a beef allergy.  Our dietician told us we could use homemade chicken broth (boil a chicken or chicken carcass for an hour or two and strain — do not add vegetables) and count it as water.  This adds a very tiny amount of fat and a lot of great flavour.

Flax Z Snax “Oatmeal”

October 9, 2009

Calories: 298
Ratio: 4.76:1

Every bite is ketogenically-balanced, making this a great meal for times when you’re keto kid might not finish the whole thing.  Flax Z Snax cereal can be purchased from many low-carb stores.  It contains a lot of fiber, so you can use it to create quite a “bulky” meal; in fact, I had to adjust my meal to reduce the amount of cereal because Jade couldn’t finish the whole bowl!

Ingredients

  • 2 g Coconut Flour (you can remove this to get more Flax Z Snax in the recipe)
  • 8 g Cinnamon & Spice Flax Z Snax cereal
  • 11 g Canola
  • 10 g Coconut Oil
  • 27 g Aroy Brand Coconut Milk
  • 4 g Adam’s Peanut Butter (for protein)
  • Sweetener to taste

Instructions

Put all ingredients into a microwave safe bowl.  Add a few tablespoons of boiling water and mix.  Microwave for about one minute to help it thicken up.  Make sure you let it cool a bit (or blow on it each spoonful!) as the oil in the cereal can get very hot.

If you freeze this, you can still just add boiling water on top of the frozen cereal, then microwave, stir, and microwave a bit more.

Variations

Subsitute cream for the coconut milk if you don’t need to be dairy-free.

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