Keto Braised Short Ribs Recipe!

It’s been a while since I’ve done a new recipe for this site, mainly because the longer I’m keto, the more my meals consist of grilled meat and a side or two.  Doesn’t mean I don’t like to try new recipes, it just means that my default is throwing stuff on the grill.

However, a few things all converged last week that made me want to try something new.  #1, my grocery store put short ribs on clearance.  I don’t normally like to buy short ribs because they are usually $6-$8 a pound and most of that weight is bone.  I like meat and not spending very much money so most of my meals consist of the cheapest meat I can find.  And #2, Kettle and Fire contacted me about sponsoring my podcast and were nice enough to send me a few boxes of their broth.  I gotta say, I don’t normally have much to do with beef broth because I don’t normally buy the cuts of meat with the bones I would need to make it (as opposed to chicken broth which I make about twice a month and cook everything in) but my goodness, I might be missing out.  Their beef broth was almost creamy and made this recipe absolutely amazing.  The best part is as a sponsor, if you want to grab some for yourself you can either click here to order or use code MYSUGARFREEJOURNEY at checkout to save 10%.  Great stuff!

Keto Braised Short Ribs Recipe Walkthrough

I actually made this recipe twice so the recipe I’ve included here are from the second time after I tweaked a few things. I’m a bit of a “trial and error” chef but thankfully I’ve been a bit inspired lately from my monthly conversations with Carrie Brown. The full recipe is included below but this is the walkthrough on how I did it.

First I preheated the oven to 350° and put my dutch oven on the stove over medium heat. I melted 2 tablespoons of coconut oil in the pan and chopped up 2 onions. 4 carrots and about a half pound of green beans. Threw them in the pot and sauteed them for maybe 5 minutes.

Next up I took all the short ribs and laid them out on my cutting board and absolutely coated them with kosher salt and pepper. Now I like a LOT of salt so you will have to adjust according to your taste nut I find it almost impossible to put too much salt on something. After you salt the meat, let them sit for a few minutes.

Next I transferred the veggies to a plate, out another 2 tablespoons of coconut oil in the dutch oven and cranked the heat to high. Then I put the ribs in the pan for about 45 seconds on each side, just enough to give them a nice sear. Then I transferred all the ribs to another plate. Then I poured the red wine into the pan and scraped up any brown bits from off the bottom of the pot. Be careful because the wine will be boiling and you don’t want to splash yourself.

 

Then turn the heat down to medium and add the Kettle and Fire Bone Broth and tomato paste to the wine.  Stir until tomato paste is dissolved.  Add veggies and then ribs to the pot, place sprigs of Rosemary and Thyme on top of ribs, cover and bake for 2.5 hours.

Once you remove from the oven, let it sit for about 30 minutes.  The ribs should be falling off the bone and be fork tender.  Serve over some cheesy cauliflower mash and ladle the wine and broth mix liberally over the meat and veggies. Enjoy!

You can find all my recipes here.  If you make this, please give a shout out to @MySugarFreeJrny on Instagram or leave a comment below.  Thanks!

Keto Braised Short Ribs Recipe

Keto Braised Short Ribs
Author: 
Recipe type: Dinner
Cuisine: American
Prep time: 
Cook time: 
Total time: 
Serves: 6 servings
 
My delicious low carb recipe for braised short ribs
Ingredients
  • 4 Tablespoons coconut oil
  • 2 onions, diced
  • 4 Carrots, sliced
  • ½ lb green beans, cut about 1 inch long
  • 4 lbs short ribs
  • 1 cup dry red wine (or cooking red wine)
  • 1 box Kettle and Fire Bone Broth(or 2 cups bone broth)
  • 1 4 oz can of tomato paste
  • Salt and pepper to taste
  • 2 sprigs fresh thyme
  • 2 sprigs Rosemary
Instructions
  1. Preheat oven to 350° F
  2. Put half of the coconut oil in a dutch oven over medium heat, add veggies and saute for 4-5 minutes
  3. Salt and pepper ribs heavily
  4. Remove veggies to plate
  5. Place remaining coconut oil in pot and turn heat to high.
  6. Braise ribs on all sides for about 45 seconds per side. Transfer to plate as you finish.
  7. Pour wine into pot and use spatula to scrape bottom pan to deglaze
  8. Turn down heat to medium and add broth and tomato paste. Stir until paste is dissolved
  9. Add veggies and ribs to pot. Bake in oven for 2.5 hours
  10. Remove from oven and let stand covered for 20-30 minutes
  11. Ribs should be fork tender, serve over cauliflower mash.

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How to Cook a T-Bone Roast

I was talking to my butcher the other day and was asking how thick I could get my T-Bones cut.  He was going over the different options and he ended with “or I could leave it as is.”  This was not an option I had really considered!

I could take home a massive 10 lb, 6 in thick T-Bone and cook it like a roast?  Heck yeah!  Let’s do that!

I was a little torn on how exactly to cook this monster and the internet was of no help.  I thought about searing it before roasting it but decided against it because I was already running the risk of it burning on the outside and not cooking in the center.  Instead I decided to cut up some onions, carrots and radishes and line the bottom of a roasting pan with them to give me a little separation from the bottom of the pan.  The I cut some basil, rosemary, thyme and oregano from my herb garden and rub the outside of the roast, then I LIBERALLY rubbed it down with my Redmond’s Real Salt.   If there was one thing I wish I had done differently, I would have used even more salt and maybe a little pepper.


I elected to roast it on 350° for what turned out to be 3 and a half hours.  I had no idea what length of time to cook it for so I relied heavily on my trusty meat thermometer.  I was shooting for an internal temperature of about 135-140° F and as you can see in the next pic, I probably over shot it a bit.

This is after letting it rest for about 15 minutes and you can see it still bled quite a bit.  I wish I had taken it out of the oven maybe 20 minutes earlier and left it more on the medium rare side instead of medium well.  It was also kind of cool for the pink meat to be next to the bone instead of in the middle of the steak like a normal T-bone.

I cut a piece of the tenderloin side off and served it with some of the veggies for my wife.  I planned to take another pic with a full steak on my plate and just didn’t.  Ate the whole thing before I even thought about taking a pic so you will have to use your imagination.

After serving it up, I cut the rest into strips for storage and had steak for days.  It was a good week.

One other word of advice, if you can get the butcher to cut the roast for you, make sure he does not trim the fat.  That rind of fat got crispy in the oven and was probably the best part of the roast.  So good!

So in short, here is how you cook a T-Bone roast.

T-Bone Roast
Author: 
Recipe type: Keto
Cuisine: Steak
Prep time: 
Cook time: 
Total time: 
Serves: 15 servings
 
I cooked a 10 lb T-Bone Roast
Ingredients
  • Large T-Bone Roast
  • Large T-Bone Roast
  • 3 Tbsp Salt
  • 3 Tbsp Salt
  • 1 Tbsp Pepper
  • 1 Tbsp Pepper
  • 2 Tsp Basil
  • 2 Tsp Basil
  • 2 Tsp Rosemary
  • 2 Tsp Rosemary
  • 2 Tsp Oregano
  • 2 Tsp Oregano
  • 2 Tsp Thyme
  • 2 Tsp Thyme
  • 3 carrots
  • 3 carrots
  • 3 Onions
  • 3 Onions
  • 1 lb Radishes
Instructions
  1. Preheat oven to 350°
  2. Cut greens off radishes and cut carrots and onions into large chunks
  3. Place veggies in bottom of roasting pan
  4. Combine all spices and rub liberally onto all sides of roast
  5. Roast for 2 and a half hours and begin checking internal temp
  6. Check every 20 minutes until internal temp of 135°-145° is reached
  7. Remove from oven and allow to rest for 10 minutes

And now, an obligatory pic of my dog enjoying the leftovers.

If you do this, I would love to see it and hear you story!  Please take a pic and tag @MySugarFreeJrny on Instagram, thanks!

You can also find all my recipes here.

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Keto Coconut Tuna Cake Recipe!

When I was growing up and we visited my grandmother’s house, I always hoped she was cooking one particular meal.  She would make either fried salmon or tuna patties and fried mashed potato patties.  I have no idea why I liked it so much but I remember really looking forward to it.

Keto Coconut Tuna Cake Recipe!

I have tried several times to replicate that recipe in a keto way but never had much success.  I couldn’t ever get them to stick together the way my grandmother could.  It took my a while but I finally came up with something that will work.  I hope you enjoy it as well.

You can find all my recipes here and if you make this recipe, please post it on Instagram and tag @MySugarFreeJrny so I can see it!  Thanks!

Keto Coconut Tuna Cakes
Author: 
Recipe type: Dinner
Cuisine: Keto
Prep time: 
Cook time: 
Total time: 
Serves: 4
 
A delicious Keto Tuna Cake Recipe!
Ingredients
  • 2 can of tuna
  • 1 Tbsp Basil
  • 2 Whisked Eggs
  • 2 Tbsp Coconut Flour
  • 2 Tbsp Shredded Coconut
  • 2 Tbsp Olive Oil
  • ½ Tbsp Salt
  • 2 Tbsp Coconut Oil
Instructions
  1. Combine all ingredients except for coconut oil in bowl and mix well
  2. Place Coconut oil in skillet over medium heat
  3. Split tuna mixture into 4 pieces and pat into patties
  4. Place in coconut oil and fry about 5 minutes on each side until brown

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Keto Coconut Tuna Cake Recipe!

Keto Chocolate Mint Truffles Recipe!

We whipped these up at Christmas and just now got around to posting the recipe.  They were a big hit! I hope you try it out and enjoy them.

You can see all my recipes here.

Keto Chocolate Mint Truffles Recipe!
Author: 
Recipe type: Dessert
Cuisine: Keto Dessert
Prep time: 
Cook time: 
Total time: 
Serves: 8 servings
 
A tasty and quick Keto dessert!
Ingredients
  • ½ Cup Heavy Whipping Cream
  • 8 oz Chocolate
  • 1-2 Tablespoons Sweetener of Choice, or more to taste
  • 1 Tablespoon Butter
  • ¼ to ½ teaspoon Peppermint essence
Instructions
  1. Pour the cream into a small saucepan.
  2. Bring the cream up to a simmer over low heat.
  3. Remove from the heat and quickly add the chocolate, sweetener, butter and peppermint essence.
  4. Stir quickly and gently to melt the chocolate and butter and help the sweetener dissolve.
  5. Taste a tiny amount to check it’s sweet and minty enough to your liking, stirring through more sweetener or peppermint essence if you think it needs it.
  6. Allow to cool then refrigerate for a few hours until thickened and the mixture can easily be rolled into balls.
  7. Once the truffles mixture has thickened, remove from the fridge and roll into balls, using a teaspoon of the mixture per ball.
  8. You could leave the balls as is or dip into cacao, coconut or more melted chocolate.
  9. Store in the fridge and enjoy!

 

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Keto No Bake Cookie Recipe!

It is getting to be about that time of year where everyone is making cookies and all us poor ketoers just have to watch from a distance and be sad.  LOL!  Of course we don’t because there are tons of sugar and grain free dessert options available for us to enjoy.

Keto No Bake Cookie Recipe!

Here is one of the simplest keto cookie recipes you will ever see because you don’t even need to bake them!  Just mix the ingredients and freeze for a few minutes and they are ready to go.

Keto No Bake Cookie Recipe!

As always, if you make the recipe, take a pic and tag @MySugarFreeJrny on Instagram, I would love to see it.  You can find all my recipes here and if you have any questions, let me know in the comments below. Thanks!

Keto No Bake Cookie Recipe!
Author: 
Recipe type: Dessert
Cuisine: Keto
 
A delicious and easy to make sugar and grain free cookie recipe
Ingredients
  • 2 tablespoons real butter
  • ⅔ cup all natural peanut butter (or your favorite nut butter!)
  • 1 cup unsweetened all natural shredded coconut
  • 4 drops of sweetener (vanilla stevia for taste)
  • Please note* if using a granulated sweetener add it to the butter when microwaving to melt.
  • 1 tablespoon cocoa powder (optional)
Instructions
  1. In a microwave safe dish, melt butter
  2. Stir in peanut butter until smooth. If you chose to make with cocoa powder, add it now.
  3. Add stevia and coconut. Mix well.
  4. Scoop 2″ spoonfuls onto a sheet pan.
  5. Freeze for 5-10 minutes.
  6. Take out and enjoy!

Keto No Bake Cookie Recipe!

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Keto Cheese Taco Cup Recipe!

Sometimes you need a stupid simple recipe.  The kind of dinner idea that takes almost no extra thought or effort but looks and tastes amazing.  The kind of dinner idea that makes your kid’s (or in my case, grandkids’) eyes’ pop open and say “Wow!”

Now I’m no dreamer, the teenaged kids haven’t said wow to anything I’ve done in years but every once in a while I can get those little ones really excited about the way I eat.  If I can serve tasty food in interesting ways, the idea of a life without sugar doesn’t seem so foreign to them.

I wanted to create something that was cool and low carb.  Something that looked and tasted like their favorite foods, (in this case, tacos) but was nutritious and without those terrible grains that made me so fat and I think we have a winner here.

A couple notes you need to be aware of before starting this.  If you want to season the meat, you can use my taco seasoning recipe.  It’s easy to make and one of those blends I always have in a little tupperware container in the kitchen.  If you want a little salsa, I also have my delicious Fire Grilled Salsa recipe here.  And of course, my Stupid Simple Guacamole recipe because everything is better with avocados.

Also, be very careful when baking the cheese.  It just takes a few minutes to melt, you still want the squares to be solid enough to handle but soft enough to take the shape of the muffin tin.  It’s a delicate balance.  You can also use the microwave for about 30 seconds if you don’t want to heat up the oven.

As always, if you make the recipe, take a pic and tag @MySugarFreeJrny on Instagram, I would love to see it.  You can find all my recipes here and if you have any questions, let me know in the comments below. Thanks!

Keto Taco Cheese Cups
Author: 
Recipe type: Low Carb, Dinner
Cuisine: Mexican
Prep time: 
Cook time: 
Total time: 
Serves: 6 servings
 
An easy to make low carb taco shell.
Ingredients
  • Cheese cups:
  • • 6-8 slices of colby jack cheese, or preferred cheese
  • Toppings:
  • - Lean ground beef or turkey with Taco Seasoning
  • - Lettuce
  • Optional:
  • - Add additional cheese, tomato, avocado or salsa
Instructions
  1. Preheat oven to 375
  2. Place slices of cheese on parchment lined baking sheet with few inches in between slices
  3. Bake for about 5 minutes or until bubbly and just starting to brown at edges
  4. Remove baking sheet and let cool a couple minutes
  5. Carefully pick up slices and place in muffin tin to form a cup shape, let cool additional 10 minutes
  6. Fill cups with toppings and enjoy!

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Keto Fried Chicken and Grits Recipe

Grits are a staple here in the south.  There is almost not a place around here where you can get a hot breakfast and not get a big bowl of grits on the side.  And yes, there are 2 nots in that sentence because Southern grammar is an odd thing.

Of course being keto, I don’t eat those grits but sometimes I would like to have a little something on the side, just so the Southern in me doesn’t fade away like all the fat on my body.  I already figured out how to make a keto Chicken Fried Steak with Cream Gravy so I knew this would be the next stop in my journey.

I knew hominy was out as a base so a little research and experimentation taught me that eggs mixed with beef broth made a great substitute.  The salt in the broth makes for a taste and texture very similar to the grits I was used to eating.  And of course, if I’m going to have grits, I might as well have some fried chicken to go with it.  I almost tried to figure out a good keto waffle recipe to go with this meal but decided it was too much trouble.  Although now that I am typing these words, chicken and waffles with a side of grits sounds really good so that might be in my future.

As always, if you decide to make this recipe, tag @MySugarfreeJrny on Instagram so I can see.  I’d love to check out what yo are whipping up!

Keto Fried Chicken and Grits Recipe
Author: 
Recipe type: Dinner
Cuisine: Southern
Prep time: 
Cook time: 
Total time: 
Serves: 2 Servings
 
A delicious keto recipe for chicken and grits
Ingredients
  • Fried Chicken
  • Ingredients
  • 4 chicken legs
  • 1 cup coconut oil
  • 1 cup Parmesan cheese
  • 1 tsp salt
  • 1 tsp pepper
  • 1 egg
  • Grits
  • Ingredients
  • 4 Eggs
  • ¼ cup Beef Bone Broth
  • ½ Tsp Salt
  • ¼ cup butter
  • ¼ cup Cheddar Cheese
Instructions
  1. Fried Chicken Instructions
  2. Heat up 2 inches of coconut oil in a skillet
  3. Mix one cup of parmesan cheese, 1 tsp of salt and 1 tsp of black pepper on a plate
  4. Whisk an egg on another plate
  5. Pat 4 chicken legs dry, roll in the parmesan mixture, roll in egg, then back into the parmesan mix
  6. Fry in skillet about 10 minutes on each side until internal temp of 165° is reached
  7. Grits Instructions
  8. Whisk together 4 eggs, ¼ cup beef bone broth, and ½ Tsp salt in a small bowl
  9. Melt ¼ cup butter in a small saucepan over medium heat
  10. Add egg mixture to sauce and whisk constantly to keep large curds from forming
  11. Once curds have formed, add ¼ cup of cheddar cheese to mixture and stir well until mixed evenly

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Ketogenic Becon Wrapped Jalapeno Poppers Recipe

Ketogenic Becon Wrapped Jalapeno Poppers Recipe

I realize this recipe would have been a bit more helpful before the 4th of July but what can I say, that’s when I made them for my family so hopefully you will enjoy them at your next holiday gathering or whenever.  Honestly, who needs a holiday to enjoy a delicious food wrapped in bacon.  Bacon is amazing all the time!

Mmmm...Stuff those peppers with delicious cream cheese!

So the key thing to remember here is that all the heat is in the seeds.  Do you want some heat?  Mix a few seeds into the cheese mix.  Want a lot of heat?  Mix ALL those seeds into the cheese mix.  Are you like my family and want absolutely no heat and get mad at the guy cooking if it is even slightly hotter than a bell pepper despite the fact that he took the time to not only wrap 2 dozen peppers in bacon but also cook a delicious 4th of July meal out on the grill under the hot sun for the whole day?  Just throw those seeds in the trash and rinse the peppers off with water before stuffing them.  To each his own!

Delicious Bacon!

If you decide to make this, please take a pic and tag @MySugarFreeJrny on Instagram.  I love to see those pics!  Also, you can find all my sugar free and ketogenic recipes here.

Ketogenic Bacon-Wrapped Jalapeno Poppers
Author: 
Recipe type: Snack
Cuisine: Ketogenic
Prep time: 
Cook time: 
Total time: 
Serves: 10 servings
 
An easy to make and tasty ketogenic snack. Cook it on the grill for a more "outdoorsy" flavor!
Ingredients
  • 8 oz. cream cheese
  • 1½ c. shredded mozzarella
  • 10 jalapenos, halved
  • 10 slices bacon
Instructions
  1. Mix cream cheese and mozzarella.
  2. Halve and spoon out seeds of jalapenos.
  3. Fill with cheese mixture
  4. Combine the two halves, and wrap a slice of bacon around.
  5. Bake at 400 degrees F until bacon is crispy, about 25 minutes. Flipping once halfway through

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Ketogenic Becon Wrapped Jalapeno Poppers Recipe

Keto Bacon and Cream Cheese Pinwheels Recipe!

Keto Bacon and Cream Cheese Pinwheel Recipe!

Sometimes you just want an easy to make lunch that is delicious.  Just kidding, that’s literally the only kind of lunch I ever want.  I’m a busy guy!

Lay out the lunchmeat

These bacon and cream cheese pinwheels are not only easy to make but they are a fun little thing to make with my granddaughter.  She thinks they are a fun little project that makes a cool snack and anything I can do together with her pretty much makes my whole day.

Top with cream cheese, onions, ranch dressing and bacon

A little note about the ranch dressing, I make my own by first making my own mayo then adding a ranch dressing powder that contains no fructose but it is certainly possible to buy a sugar free variety off the shelf.  You can also order a very tasty variety from Primal Kitchen that not only has no sugar but is made from Avocado oil instead of the canola that is normally in store bought varieties.

Wrap up tightly and cut

If you decide to make this for yourself, please tag @MySugarFreeJrny on Instagram so I can see.  Thanks!

Low Carb Bacon and Cream Cheese Pinwheels
Author: 
Recipe type: Ketogenic
Cuisine: Snack
Prep time: 
Cook time: 
Total time: 
Serves: 5 servings
 
An easy to make snack that is ketogenic and tasty!
Ingredients
  • 8 slices of lunchmeat (salami or ham)
  • 5-8 slices of cooked bacon
  • 1 package of cream cheese, softened
  • 3 teaspoons ranch dressing
  • ¼ cup scallions or green onions
Instructions
  1. Place lunchmeat on cutting board, Overlapping 4X2
  2. Spread ½ package of cream cheese on the slices of lunchmeat
  3. Add ranch seasoning and scallions
  4. Lay strips of bacon across cream cheese
  5. Roll the pinwheels as tightly as possible
  6. Cut them into 1-2” pieces
  7. Serve as a delicious appetizer!

Keto Bacon and Cream Cheese Recipe!

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Ketogenic Cauliflower Breadsticks Recipe!

Ketogenic Cauliflower Breadsticks Recipe!

When I was a kid (who am I kidding, I was like this well into adulthood!!) I could not eat enough breadsticks.  We would buy Little Caesars pizza and I was far more interested in the crazy bread than the actual pizza.  Pizza Hut came up with the stuffed crust pizza where you basically turned the pizza crust into a cheese breadstick and I was in heaven.  And when I think about all the poor Olive Garden waiters that had to go back and forth from the table to keep my basket of breadsticks full, well…let’s just say that they earned their tip.

What I’m trying to say is that I like breadsticks so I have been very interested in a Keto recipe that would put breadsticks back on the table.  Not only is this recipe Low Carb but when you serve it with my low carb red sauce as a dipping side, holy moley life is good.  What I’m trying to say is that this is the recipe for low carb breadsticks the world needs.  If not the world, then definitely me.

You can find all my recipes here.  You can see a list of sugar free pasta sauces here.

Keto Cheesy Breadsticks
Author: 
Recipe type: Appetizer, Ketogenic
Cuisine: Ketogenic
Prep time: 
Cook time: 
Total time: 
Serves: 5 Servings
 
A Low Carb, High Fat Breadstick recipe
Ingredients
  • • 1 head raw cauliflower, riced
  • • ½ cup shredded Mozzarella Cheese
  • • ½ cup shaved Parmesan Cheese
  • • 1 large egg
  • • ½ tablespoon freshly minced garlic
  • • ½ tablespoon freshly chopped basil
  • • ½ tablespoon freshly chopped Italian flat-leaf parsley
  • • 1 teaspoon salt
  • • ½ teaspoon ground black pepper
  • • ¾ cup shredded Mozzarella Cheese
Instructions
  1. Preheat oven to 425°F and line a baking sheet with parchment paper.
  2. To rice the cauliflower, core it and break it into florets. The place into food processor and pulse until consistency of rice. (Or, you can use pre-riced cauliflower found in grocery stores.)
  3. In a large bowl, mix the riced cauliflower, ½ cup shredded Mozzarella cheese, ½ cup Parmesan cheese, 1 egg, ½ tablespoon fresh garlic, ½ tablespoon fresh basil, ½ tablespoon fresh parsley, 1 teaspoon salt, and ½ teaspoon black pepper until combined and holds together. Place the mixture onto the lined baking sheet and spread out into a rectangle. (The amount of breadsticks depends on how thin you spread it.)
  4. Bake in the preheated oven for 10-12 minutes. Remove from oven and top with ¾ cup shredded Mozzarella cheese and return to oven to continue baking until the cheese is melted and starting to brown. Cool about 10 minutes and cut into 'breadsticks'.
  5. Serve with red sauce, garnish with parmesan cheese! (My Sugar Free Pasta Sauce Recipe can be found here)

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