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Dr. Nally’s Favorite Low-Carb Peanut Butter Bars

My son was craving Reese’s Peanut Butter Eggs during the Easter holiday.  My wife came up with these peanut butter bars and I think this is now one of my favorite low-carb treats.   Be aware, you have to restrict portion sizes.  Too much peanut butter and peanut flour can kick me out of ketosis.  But if you are looking for something to satisfy a craving, this will do it and you can still maintain ketosis with two servings.

 

Peanut Butter Bar Recipe: 

Peanut Butter Bar Base
1/2 cup butter
3/4 cup Confectioner’s Swerve
1 tsp liquid sucralose
1 cup peanut butter
1 scoop Iso-100 vanilla protein powder
1/2 cup peanut flour
Stir in all ingredients into pan on medium heat on stove-top. Once mixed, press onto half-sized cookie sheet. (caution it is hot)
Chocolate Topping
4 oz unsweetened baking chocolate
1/2 cup cream
3/4 cup Confectioner’s Swerve
1 tsp liquid sucralose
1/2 tsp vanilla.
Wisc together in pan on medium heat.  Once mixed, pour over the peanut butter bar base in the cookie sheet.
Refrigerate until solid.
One serving is approximately a 2 inch x 2 inch square.
Enjoy.

Smoked New Year’s Eve Ribeye Roast

I’ve been admiring rib-eye roasts over the years.  I also love the prime rib from which they are made.  It has been a secret desire of mine to  be able to make my own keto friendly smoked rib-eye roast or prime rib, and when I was in Costco last week, I saw a beautiful roast on sale.  Over the last 12-13 years of following a ketogenic life-style, I’ve developed a palate for a good rib-eye or prime rib cut cooked to perfection.

So, what does a man do when shown meat on sale, and his wife is no where to be found?

Yep, you guessed it. . . I’m now the proud owner of a beautiful rib-eye roast.

After much perusing of the various “inter-webby” recipes and smoker recommendations, this is what I came up with.

Out of the package, you can see this marvelous bone-in roast is delightful. (Actually, this is the picture is of the 20 lb roast from the Costco website.)  Mine only had four bones and was only 5 lbs, but as a male, when you see this picture, you have to wipe the drool off the corners of your mouth.

I peeled back the excess fat from the meat side and then, I trimmed up the excess fat off the bone for presentation.

Dr. Nally’s Butter Herb Butt Rub

I then created the following butter/herb rub:

  • 1 cube of butter
  • 2 tablespoons freshly chopped sage
  • 2 tablespoons freshly chopped time
  • 2 tablespoons freshly chopped rosemarie
  • 1 tablespoon parsley flakes
  • 10 garlic cloves dices

This is a good time to fire up your smoker or go out and ignite your pellet smoker.

 

I use a Traeger Select Elite pellet smoker

For the busy doc, this works nicely for me, and it works as that best grill I’ve ever used as well (but, that’s for another post).  I like this because you can purchase various pellet types based on the meat you’re smoking.  For a number of my steaks, I like to use the mesquite pellets, however, I picked hickory for this roast.  You could use oak or even cherry might be nice.  Traeger sells a mixture of woods for those days when you really can’t decide. 

For this roast, you want to get your smoker going and up to 275 degrees.

Once my smoker was heated up and set to my desired temperature, I went back into the kitchen and I finished up my rub.  The butter was softened for 20 seconds in the microwave and the herbs were all added to the butter and mixed nicely.

 

Prepping the Roast

A slice in the rib-eye roast was made every two inches parallel with the bones on top and bottom, and the butter/herb mixture was rubbed onto all sides of the roast, making sure to stuff the incisions in the meat with extra butter/herb mix. Then, my favorite rub was patted liberally all over the roast. The butter gives a nice adhesive for my liberal application of the butt rub of choice.

I’m a huge fan of Bad Byron’s Butt Rub Barbecue Seasoning. It is keto-friendly, one of the few that doesn’t have added sugar, maltodextrin or dextrose that I’ve found (unless you make your own). See my article on sweeteners if you are wondering why this is important.

Smoker prepped . . . check!

Keto friendly smoked rib-eye roast prepped . . . check!

Roast has been rubbed down . . . check!

We’re ready!

The roast was placed on the smoker/grill and timer was set for 2 hours. This will put your internal temperature somewhere between 125-135 degrees. I like my rib-eye medium, so I may need to leave it on for an hour longer.

Meat Preparation Temperatures

Unfortunately, no one ever explains this stuff to you, so, I found a nice temperature chart on the ReluctantGormet.com (thanks G. Stephen Jones!)  The goal for the meat is to get it to the temperature below when it is served.  If the meat is pulled off the smoker around 5 degrees below the temperature listed below, and you give the meat 5-10 minutes to “rest” while covered with some foil, the bone will bring the core temperature to the desired preparation temperature.  I’ve modified the list below for my and your easy viewing pleasure here:

Rare

Medium-Rare Medium

Medium-Well

Beef Steaks

130°

135° 145°

160°

Beef Roasts

125° 130° 145°

160°

Lamb Chop

130°

135° 145°

160°

Lamb Roast

130°

130° 145°

160°

Pork Roast

130°

140°

150°

Veal Chops

135°

145°

160°

Veal Roasts

130°

145°

160°

Adapted from http://www.reluctantgormet.com/meat-doneness-chart

Note: These are NOT USDA recommendations.  The USDA temperatures are notably 10-15° higher because of food safety issues, however, many professional chefs are not cooking your medium-rare steak to 150°.  You’d send it back in a heartbeat if that were the case.

Next, the cooking process begins.  With the smoker pre-heated to 275 degrees, the roast was placed on the smoker, bone side down.  I closed the lid . . . and began writing this post.

At the two hour mark, the roast was up to 120 degrees with my old meat thermometer.  My next investment will be an instant read digital Thermopro meat thermometer that gives an instantaneous and accurate core temperature of your roast.  After cooking this roast, I can see why one would be very helpful.

It actually took 3 hours to reach a core temperature of 140 degrees.  It was worth the wait.  My wife and daughter are not usally fans of prime rib or rib roast in the past, however, they devoured this.  I don’t think I will ever order prime rib again, when I can cook my own that tastes this good.

Why post something like this?

First, smoking meat makes you feel like a man.  Seriously, your testosterone feels like it goes up by 50-100 points smoking a good slab of meat.  People always ask me what I personally eat on holidays or celebrations.  This is a do-able recipe you can add to your file, and your man card.

Second, the preparation for this took me no more than 15 minutes, and I chopped and diced all my own fresh herbs.  It would have taken me 3 minutes to do this if I hadn’t used fresh herbs.

Third, This roast cost me $45 at Costco and it will serve eight to ten people (or my family and lots of really yummy left overs for the next week).  And, each steak I slice off this roast tastes like I took my family for $60 a-piece steaks at the fancy over-priced steak house down the road . . . I call it “gourmet-keto for the budget conscious.”

Anyway, leave me your comments. And, if you have a favorite smoker recipe.  Include Bacon Boy (you can find his printable image in the right side panel) in the picture, and I’ll enter you in a drawing for the next Keto-Cart Kickoff.

Happy New Year!!

 

Low-Carb Recipes: Candied Nuts & Death By Chocolate Cheese Cake

Catch up with Dr. Nally and his amazingly beautiful and talented wife, Tiffini, as he Periscopes about two of his favorite Low-Carb snacks:

Enjoy!

 

Crispy Fat Bomb

I am always impressed by good pictures, great recipes and and scrumptious food. My wife knows this. Finding great ketogenic recipes is essential. The reason, is that to loose weight and remain in ketosis, it is often essential to increase fat intake to at least 50% of your total calories.  Fat Bombs are a great snack idea that helps one accomplish this task.  Increasing fat to that level can be challenging for some.  Maria Emmerich has posted another tasty and tantalizing high fat, low carbohydrate snack.  Check out her recipe for the Crispy Fat Bomb.  This is one of those great high fat, low carb tools to keep you in ketosis.

On of my patient’s was just asking about another good Fat Bomb Recipe.  So, thanks, Maria!! And, my patient’s thank you too.  Try this one out. Please let me know what you think of the crispy versus Tiffini’s Fat Bombs.

Low-Carb Protein Shake

A number of my patients have asked what I use personally as a protein supplement and whether I use protein shakes.  I’ve struggled to find a great tasting protein shake that does not contain any artificial sweeteners (see my article The Skinny On Sweeteners) that raise the insulin levels.  Most of the pre-prepared shakes (including the Adkins, EAS, Muscle Milk, and many others) will significantly slow weight loss and knock you out of ketosis due to an insulin response stimulated by drinking them.

My sweet wife just perfected our family’s favorite high fat, low carbohydrate protein shake.  Oh, it’s good and  it’s filling.  You’ll love it and you won’t be hungry for at least 3-4 hours after savoring this sweet taste-bud sensation.

This is a great shake for a mid-meal snack or a quick meal on the go.

Dr. Nally’s Low Carb High Fat Protein Shake:

[One serving (~ 2 cups) is 4.5 grams of carbohydrate]

Blend to preferred texture. . . (may add more heavy whipping cream if it is still too thick).
Enjoy!!

Mom’s Cream Cheese Waffles

Mother’s Day is a great event in our home, and traditionally, it is a chance to make breakfast for Mom.

In our home, Mom has always loved waffles.  But changing to a low carbohydrate diet put a damper on the waffles for a while, until my sweet wife found and perfected the following recipe. (She adapted this recipe fromJennifer Eloff’s Cream Cheese Bran Waffle recipe found in her book, Splendid Low Carbing for Life Vol 1.) These waffles are amazing! They are now lovingly referred to in our home as “Mom’s Cream Cheese Waffles.”

Because I’ve found that Splenda© spikes the insulin and slows weight loss in a significant percentage of my patient’s we’ve changed up the sweetener below.

Breakfast for Mother’s Day in our home consisted of Mom’s Cream Cheese Waffles, freshly grilled thick slice bacon and strawberry flavored homemade whipped cream to top off the waffles and was easily prepared by my 13 year old daughter.  It’s a perfect Low Carb Mother’s Day meal that’ll satisfy the waffle craving and still give the gift of “ketosis”.
Enjoy!

 

CreamCheeseWaffles
Cream Cheese Waffles


Mom’s Cream Cheese Waffles
:

16 oz regular cream cheese (softened)
6 eggs
1 cup wheat germ
1/4 cup heavy cream
1/4 cup water
1/2 cup erythritol
1-2 drops liquid Stevia (add to taste)
1 tsp baking soda
1 tsp baking  powder
1/4 tsp salt
In a food processor or electric mixer, blend the cream cheese until smooth.  Add the eggs and continue to blend.  Add the Carbalose flour, wheat germ, cream, water , Splenda, baking soda, baking power and salt.  Continue to blend.
Pour 1/4-1/2 cup onto hot greased waffle iron. Close and cook for approximately 3 minutes.
Yeild: 12-16 “plate sized” waffles
1 Waffle: approx. 7g protein, 9g fat, 1g carbs

 

Low Carb Cheese Cake

My amazing wife, among her many talents, makes a wonderful low carb cheese cake.  She has taken the recipe found in Maria Emmerich’s “Secret Weight Loss Recipes” and modified it to our family’s taste.  It has quickly become one of my family’s favorites.

Low Carb Cheesecake = 1 gram carb per serving
Individual spring-form serving pans
Crust:
2 cups almond flour
1/4 cup coconut flour
1/2 cup butter melted
Pinch of salt
1/2 cup erythritol
Mix and press into spring-form pan.
5 (8 oz) packages cream cheese, softened
1 cup erythritol and 1 tsp liquid Stevia
1 TBS vanilla
1/2 cup whey Protein
1 cup sour cream
3 eggs
Preheat oven to 350F. Mix cream cheese, sweetener, protein and vanilla with an electric mixer until blended. Add eggs one at a time, mixing on low after each until blended. Blend in sour cream and pour over crust. Place a pan of water on the lower rack place cheesecake on rack above. Bake for approximately 45 minutes until set. Watch carefully!
Refrigerate overnight.
Freezes well too!
My wife will often bake them in individual sized pans (as in the picture above) so that I can pull one out of the freezer, let it thaw and cover it in whip cream and a sprinkle of berries.  Tastes fantastic!
One serving is = 1 gram of carbohydrate.