I think I am one the first to jump on the soup train once the temperatures drop below 70. No laughing, I live in the southwest so soup weather is short lived and much appreciated. My terrific husband made some scrumptious broth with the carcasses from the weekend and I kicked the field goal with some delicious soup. This simple and satisfying bowl of goodness was loaded with healthy fats, plenty of flavor, and tons of fiber. How can you go wrong?
1 package Miracle noodles
1/8 teaspoon red chili flakes
1 teaspoon ground cumin
Salt and pepper to taste
2 Tablespoons ghee or butter
2 Tablespoons EVOO
2 full ladles of broth
Chicken meat to taste
2 Tablespoons chopped parsley
Rinse your noodles and set aside. In a pot heat 2 Tablespoons of ghee or butter and the EVOO. When the ghee has melted add the noodles, cumin, pepper flakes, salt, and pepper and sautee until the noodles are heated through. Add 2 full ladles of broth (about 2 cups) into the pot and heat through. If you are adding chicken now is a great time, and this is a great way to use up leftover chicken.
Top with chopped parsley and if you're feeling adventurous enjoy with a "Not Rubber Biscuit"!
Do you eat these little sugar bomb gems? That carbohydrate number is nothing shy of terrifying and is more than Coach Loli eats over 3 or 4 days!
The Coach used to fall for the marketing that makes these “a perfect meal replacement” but she’s wised up and no longer needs or wants these over-processed carb and sugar laden, blood sugar spiking bars.
Pop quiz. How many times is sugar mentioned in the ingredients list?
"I know how to fry an egg." Well, I certainly hope that you do! In the interest of creating accessible recipes, keeping things simple, and emphasizing how technique and out of the box thinking can transform the ordinary, try this out!
2 Eggs (or as many as you're cooking)
1-2 Tablespoons of butter (you can substitute any good fat here and adjust up & down with the eggs)
1/2 Teaspoon Paprika (or get adventurous!)
Separate the egg whites from the yolks.
In an appropriately sized pan, heat & melt your butter.
As the butter melts, add the Paprika.
Distribute the paprika through the fat. It will turn a beautiful red.
Add the whites to the pan, season with salt, and cook them to the desired consistency.
Once the whites are about where you like them, gently put the yolks on the whites.
Cook to desired consistency and serve.
I created this recipe so that I could have some crispy edges to the whites and still have nice runny yolks! Yolks are their most nutritious / beneficial closest to raw. You'll have to find the balance between food safety and nutrition yourself. Suffice it to say that I just warm the yolks.
Mr. Coach could win an award for this big ole hunk of oink! He seasoned it simply with salt, pepper, and garlic powder then smoked it for 16 hours. It came off the smoker with a delicate but crispy outside and a moist, flavorful, and tender inside.
Are you a smoked meat fan? Do you want to become a smoked meat fan? The Coach and Mr. Coach would love to see pictures of your smoker productions!
“But I don’t have a smoker!” Check out some of these options – some very reasonably priced! (If you can’t see the Amazon items below, please exclude CoachLoli.com from your Ad Blocker. We don’t pummel you with ads and only link to affiliate items we are recommending.)
Here’s a very reasonable priced unit that won’t take up a lot of space. It’s electric so temperature management is a bit simpler.
This next example is pricier and more elaborate. It’s also electric but has some more sophisticated controls and a nice wood chip loading tray.
These chickens were nothing short of amazing! Coach Loli had contractors who were willing to give up their Sunday to work on her house so feeding them seemed the right thing to do. Although simple, the meal was absolutely LCHF friendly. She and Mr. Coach, the designated chicken cutter upper, served the chicken alongside some simple cauliflower rice Mr. Coach made with ghee and EVOO.
Ready to try these yourself? Please comment after you try this delicious meal. If you have littles the Coach would love to know if they liked it.
For the chicken:
4-ish pound chicken
1/8 Cup Extra virgin olive oil
Juice of one half lemon
1/8 teaspoon thyme
1/4 teaspoon rosemary
Pinch of salt and pepper
For the cauliflower rice
2 packages frozen diced cauliflower
1/8 Cup Extra virgin olive oil
1/8 Cup ghee (butter will work as well)
1/8 Cup chopped parsley
Salt and pepper to taste
Preheat oven to 400 degrees.
Combine the olive oil, lemon juice, thyme, rosemary, salt, and pepper in a small blender or magic bullet and blend until it's a completely incorporated slurry. Set this aside.
Clean and dry your chickens and put them in your roasting pan. Rub the slurry all over your chickens and let them sit until the oven comes to temp.
Put the chickens in the oven and bake for 75 minutes (of course you might need to go longer depending on your oven and where you live). Remove from the oven and allow to carry-over.
While the chickens are baking heat the packages of cauliflower in a bowl in the microwave for about 6 minutes - or until they are thawed (if frozen) and have started to give up juice. Place in a clean tea towel and wring out all of the water.
Heat EVOO and ghee (or butter) in a skillet and add dry cauliflower. Sautee cauliflower with salt and pepper until it is heated through. Turn off heat and add in chopped parsley.
Serve up the chicken and cauliflower rice and enjoy!
Mr. Coach enjoys cooking as much as Coach Loli. There are a few keto friendly biscuits floating around the web and social media so, of course, this crazy health conscious couple tried them.
In an effort to make them better and in Coach Loli's case, egg and dairy free, Mr. Coach has had the test kitchen open for business. This morning was a complete success! Mr. Coach tweaked and re-tweaked until the biscuit came out just the way he wanted it to.
This recipe was tested on three very willing fellas doing some work on the Coach's house. All agreed that the biscuit was delicious.
1/2 Tablespoon Ground Chia Seed
1/2 + 1 1/2 Tablespoons Flax Meal
5 Tablespoons warm water
1 1/2 Tablespoons Coconut Flour
1/8 Teaspoon Coarse Salt (adjust accordingly to taste and grind - you will need volumetrically less for finer grinds)
1 Tablespoon Softened Butter or Ghee
1 1/2 Teaspoons of grain-free Baking Powder
Combine 1/2 Tablespoon of the Ground Flax and Ground Chia Seeds with the water. Combine it in your favorite bullet style blender or any small blender. You're looking for a gluey consistency.
In a bowl or mug (we use the same one that's going in the microwave shortly) bring together all remaining ingredients except the Baking Powder. Once combined, add the gluey mixture from your blender and combine thoroughly.
Now, sprinkle the Baking Powder over your wet dough and fold it in. Try to use as few strokes as possible - and try to work quickly. You don't want to pop the bubble and release the gas created by the Baking Powder.
Gently ensure that the mixture is somewhat evenly distributed in your bowl or mug. Pop the works in the microwave and let it go on full power. Our bowl in our microwave seems to want about 4:30 minutes but take care to pay attention to how yours comes along. Variability in humidity, the amount of water used, how much heat your bowl absorbs, etc, etc can all affect the time required.
The result is similar to a whole grain english muffin. Split it carefully and spread your favorite butter on it or maybe some cheese or....
Today Coach Loli and Mr. Coach tried out a burger joint in West Hollywood. They went to meet up with some fellow low carb eaters.
All of the burgers at Burger Lounge are made from grass fed beef which is just perfect for the Coach and Mr. Coach. They try to eat grass fed whenever possible.
They enjoyed their burgers but both give their visit a 3 out 5 Coach points. Why only 3 you ask? Well, they ordered their burgers medium rare; although Mr. Coach got what he ordered Coach Loli’s burger was a little over done. Additionally, both burgers were ordered with avocado – a premium option for which they paid extra. The charge showed up on the ticket but the avocado never showed up on the burger.
When life gives Coach Loli a nice fatty pork butt, she makes some killer chili.
Our ritual: Trim the fat off the pork butt, render the fat in the pot, remove and season the cracklins for chef’s snacks. Cube the pork butt as you render the fat. Brown the cubed pork butt in the rendered fat. Eat a cracklin. You may have to brown in batches to keep things browning instead of swimming in their own juices. Eat another cracklin. Once all the pork is browned (yum, cracklins), return the pork to the pot along with the chili seasoning (recipe below) and a diced onion. Eat a cracklin. Simmer the chili as you eat some more – oh, they’re gone….
On this night, Coach Loli wanted a simple bowl of Chili garnished with cilantro and onion.
Mr. Coach, on the other hand, decided on Chili Mac. Once again the Konjac noodles (in the form of Rigatoni) came in handy with some nice freshly grated cheddar (have we told you NEVER to buy pre shredded cheese? We just did) and some diced Jalapeno and onion.
Coach Loli gets asked this question with some regularity. Of course there are a plethora of offerings out there and perhaps there will be future posts to clarify but the Coach wanted to begin with the GoMacro bar. You see, while standing in the protein bar section (yes an entire section) of the market, she was a little bit overwhelmed by a couple of things.
First, she used to eat these things as she was under the impression that they were better than say, meat. The Coach was a plant based eater for 27 years before she wised up! Second, there were just so many of them from which to choose. How does one make a decision when there is an entire section in the market?
This particular bar has a form of sugar listed as the very first ingredient! As you know, ingredients are listed by weight so there is a lot of sugar in this bar. The peanut butter listed states “organic” only, but the ingredients aren’t listed. The organic peanut butter chips have coconut sugar, just sugar by a different name. Did you notice the carbs in one bar? That’s more net carbs than the Coach eats over 3 to 4 days!
We hear all the time that cooking is difficult or that it takes too much time. It’s good to be reminded that simplicity can yield really tasty as well as visually appealing dishes.
We present for you a simple pan seared pork chop. Salt, pepper, and bacon fat saved from previous batches of bacon.
Alongside the chop are some roasted veggies. Salt, pepper, garlic powder, and generous amounts of olive oil. If you’re short on time like we usually are, you can pre-steam the veggies by microwaving them covered until they’re steamy but not cooked. Then toss them with the seasoning and olive oil, transfer to an aluminum foil lined pan, and roast at a high temperature (450F-ish) until done to your liking.
Those pretty purple onions are just pickled red onions. We’ll talk about those another time – but suffice it to say that they’re simple to prepare ahead of time and are a nice condiment and aestheticly pleasing garnish.