Keto Cauliflower Hummus


  • 1 medium cauliflower

  • 1/3 cup Tahini

  • 2tsp cumin

  • 1tbsp olive oil

  • 1tbsp MCT oil

  • Pinch of salt to taste

  • ½ tsp smoked paprika

  • 3 cloves garlic crushed

  • 2tbsp lemon juice

  • Zest of 1 lemon


  1. Preheat oven to 180C

  2. Cut cauliflower into florets and place on a baking sheet that was covered with parchment paper

  3. Sprinkle the florets with the cumin

  4. Bake 30min, or until slightly tender (not mushy). You just want a bit of the water out of them.

  5. Remove from oven and place into the blender, blend until smooth or slightly chunky if that’s the texture you want.

  6. Add the Tahini, garlic, paprika, lemon, oils and blend again.

  7. Serve with baked almond or other keto crackers or vegies.

Chocolate Green Smoothie

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Our almost 3 year old son is not a fan of many veggies these days. However, he will pretty much drink any smoothie we serve him! He is pretty fond of this chocolate green smoothie we like to make :-)

Smoothie Ingredients:

  • 2 cups unsweetened almond milk

  • 4 tbsp raw cacao powder

  • 2 tbsp nut butter ( I used raw almond butter)

  • 3 tbsp yacon syrup (or 2 tbsp maple syrup, or 5 dates)

  • 1 cup baby spinach

  • 1 cup kale, stems removed

  • 1, 4 inch piece of cucumber, shopped

  • 1/2 of and avocado, pitted.

  • 1 tsp vanilla extract

  • 1/2 tsp ground cinnamon

  • 1 cup cubed ice

Directions: Combine all ingredients into a high speed blender and blend until smooth, serve and enjoy! Makes 3-4 servings, depending on how much the kids ( or you) like it!

Homemade Chicken Broth Soup

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We love our roasted chicken and chicken soup in our family. It’s especially nice in the winter and to help boost nutrients when managing seasonal colds. Every time I make a roast chicken I use the leftover bones to make a yummy and nutritious broth for my soup bases.

Homemade Chicken Bone Broth


  • 1 leftover roasted chicken carcass, meat removed ( local & organic is best when available)

  • 1 onion, chopped coarsely

  • 2 stalks celery chopped coarsely

  • 2 carrots chopped coarsely

  • 2 cloves of garlic peeled & chopped

  • 1/2 tsp salt

  • 1/2 tsp pepper

  • a pinch of each; rosemary, marjoram, thyme, sage, lavender ( a little goes a long way for flavor!)

  • 8 cups purified water

Soup Ingredients:

  • 2 stalks celery chopped bite size

  • 2 carrots peeled & chopped bite size

  • half a head of broccoli cut into bite size pieces

  • half a head of cauliflower cut into bite size pieces

  • 1 cup butternut squash cubed

  • 1/2 a medium onion finely chopped

  • 1 clove garlic finely chopped

  • salt & pepper to taste

  • any leftover chicken chopped into pieces ( from original roast or from after making the broth)


The easiest way I’ve found to make homemade bone broth is in the slow cooker. Simply place all the ingredients in the slow cooker and turn the cooker on low for 8 hours. I usually put it on right before bed if I want the soup for lunch or first thing in the morning if I’m planning it for dinner. If you don’t have a slow cooker, you can make the broth on the stove top in a large pot and cook on the lowest setting for 6-8 hours, checking it periodically. After it has cooked for 8 hours, strain all the bones out and pick off any remaining meat so that you can add it back into the soup.

After straining, place the broth into a large pot on the stove and add the Soup Ingredients and cook until all vegetables are tender or until the butternut squash melts into the soup - whichever you prefer! Makes 6-8 servings.

Low Carb Nasi Goreng

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Being of Dutch descent and having a grandparent born in Indonesia, this was one of my favorite dishes growing up. So I put a spin on it and made it low-carb! - Heidi


Main Dish

  • 1 Large head of cauliflower chopped finely or processed in blender until “rice like”

  • 2 cups choice of protein chopped into bite size pieces (for this one I used local ham & organic chicken)

  • 1 cup broccoli chopped into bite size pieces

  • 1/2 cup grated carrot

  • 1/2 cup chopped zucchini

  • 1/2 cup bite size pieces of celery

  • 1 medium onion

  • 2 cloves garlic, minced

  • 1, 3 inch piece of ginger, peeled & grated

  • 1, 3 inch piece of turmeric root, peeled & grated

  • juice from half a lemon

  • 1 tsp ground cumin

  • 1 tsp ground coriander

  • 1/2 tsp both salt & pepper

  • 1 tbsp gluten free soy sauce or alternative

  • 1-2 tbsp avocado oil

  • cilantro for garnish (optional)


Place the protein, avocado oil, onions, garlic and spices in a large saucepan and heat on medium heat until cooked. Meanwhile, steam the cauliflower until tender and process or chop to rice texture. Chop remaining vegetables and add them with the cauliflower rice into the protein & spice mixture. Now add the soy sauce & lemon juice and mix well. continue to cook until all the veggies are tender (5-10 mins).

Serve with cilantro and Spicy Almond Butter sauce.

Spicy Almond Butter Sauce

  • 1/2 cup almond butter

  • 1 cup coconut milk

  • juice from half a lemon

  • 1/2 tsp ground cumin

  • 1/2 tsp ground coriander

  • 1/2 tsp ground turmeric (or fresh)

  • 1/2 tsp ground ginger (or fresh)

  • 1 tbsp gluten free soy sauce

  • a few dashes your favorite hot sauce (I used “Reaper” from Fat Chili Farm in Cowichan)

  • salt & pepper to taste


Put all ingredients in a high speed blender and mix well. Or use an immersion blender instead. Drizzle over main dish and enjoy!

Cauliflower & Broccoli Crust Pizza



  • Half a large head of cauliflower - grated or chopped finely in food processor

  • Half of a large head of broccoli - grated or chopped finely in a food processor

  • 1/2 cup of your favorite cheese, grated*

  • 1 tsp garlic powder

  • 1 tsp onion powder

  • 2 tbsp avocado oil

  • 1 tsp dried basil

  • 1 tsp dried oregano

  • 3 eggs

  • 1/2 tsp each Himalayan salt & pepper

  • Desired pizza toppings


Preheat oven to 400 Fahrenheit. Place grated/processed cauliflower & broccoli into a large bowl and sprinkle with 1/2 tsp Himalayan salt and let sit for 15-20 minutes.Then place broccoli & cauliflower into a mesh bag/cheese cloth and squeeze hard to remove excess water. Place back into the bowl and mix with remaining ingredients. Line a baking sheet with parchment paper and place the mixture in two even heaps, side by side. Pat down and form into 1/4 to 1/2 inch thick “crusts”. Place in oven and bake for 20 minutes or until top starts to turn golden. Remove from oven and flip the crusts. I found cutting the parchment in half and placing a small piece of parchment on top of the crusts make it easier to flip one at a time without breaking them. Bake for another 15 minutes. Remove from oven and place your favorite toppings on your pizza. This one had tomato sauce, ham, salami, spinach, onion, bell pepper & mozzarella. Bake for another 10 minutes, remove, cool, cut & enjoy!

*can be made dairy-free without the cheese in the crust or added as a topping.

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