Fit to serve: Lasagne using spaghetti squash



Fit to serve: Bacon carbonara casserole


Once we made eating a low carb keto diet a lifestyle change, we really thought we would never have anything that even remotely looked like pasta again. This of course was until I discovered spaghetti squash. Although not devoid of carbs, it’s certainly a much healthier lower in carb option.

Using spaghetti squash as a pasta alternative is great because of its mild flavor. It simply takes on the flavor profile of whatever sauce you choose to use. In addition, it has an amazing pasta-like texture that has you questioning if you aren’t just have a real bowl of pasta and cheating. You can actually even twirl the spaghetti squash around your fork, like you do with real spaghetti. Now that’s when I was sold.

Unlike zucchini and other vegetables that are spiraled into a pasta-like texture, spaghetti squash does not give your dishes extra moisture. Don’t get me wrong I use zucchini all the time to make a low carb lasagna, but if not eaten right away the extra moisture the zucchini releases can turn some people off.

I finally decided to sit down and share a recipe using spaghetti squash after getting a few family requests. Although it’s a very popular pasta option in our low carb keto community, it’s still has not been discovered by many.

My creamy bacon carbonara sauce with spaghetti squash is filling enough to stand as a meal, which is why I opted not to add any additional protein in the form of chicken.

Low Carb Bacon Carbonara Casserole


1 large spaghetti squash (cooked)

3 eggs

¼ cup of butter

1 small onion finely chopped

½ pound bacon (reserve ½ cup for topping)

½ cup of chopped mushrooms

2 cups of heavy whipping cream

1 ½ cups of grated cheese parmesan cheese (reserve ½ cup for topping)

dash of nutmeg

¼ cup of finely chopped parsley (for topping)

½ teaspoon of sea-salt

1 clove of crushed garlic

¼ teaspoon of black pepper

½ teaspoon of sea-salt (or to taste)

dash of red pepper flakes

Spaghetti Squash Cooking Instructions

Cook your spaghetti squash sliced in a 375-degree oven for 30 minutes. Or if you prefer you can do what I do and cook it whole in the microwave oven. I pierce the skin of the spaghetti squash several times and microwave at a high temperature for about 6 minutes. Once cooked and allowed to cool, I slice the squash in half and take out the center seeds. Using a fork, scrap the inside of the squash to get the spaghetti-like strands. Place the squash strands in an oven-proof bowl in preparation for the sauce.

Low Carb Bacon Carbonara Sauce

  1. Cook in a large frying pan over medium-high heat the bacon, once slightly crispy set aside. Reserve ¼ up of the bacon grease to cook the onion, garlic and mushrooms until tender.
  2. Remove the sautéed mushrooms, garlic and onions and add the butter to the pan.
  3. Reduce the heat to low-medium and add the cream, parmesan cheese, and spices minus the parsley. Cook on low until the sauce starts to thicken. Turn the stove off and allow to cool. Whisk in the 3 whole eggs, making sure that the eggs are fully incorporated. Note: It’s important that you don’t add the raw eggs to the sauce if it’s really hot, to avoid scrambling the eggs.
  4. To the now thickened sauce add the cooked mushrooms, onion, garlic and bacon and stir to combine well.
  5. Pour the carbonara sauce over the cooked spaghetti squash and transfer into an oven-proof casserole.
  6. To the casserole add the reserved parmesan cheese, bacon and parsley as a toping.
  7. Bake in a 350-degree oven for 30-35  minutes.

Makes 6 servings at 9 net carbs.

Enjoy in good health!

Leoni from Low Carb Store: Sauces for meat, fish and vegetables


Parsley and Lemon Sauce 


This goes well with fish or vegetables

1/2 shallot
75ml double cream
2 tbsp fresh parsley
Lemon juice
1 tsp butter
Salt & pepper

Finely chop the shallot and cook gently in the butter until softened. On a low heat add the cream and parsley and cook until hot, stirring. Add a little squeeze of fresh lemon juice, and salt and pepper to taste. Add a dash of milk if you prefer a thinner sauce and pour over your fish and green vegetables.


Creamy Mushroom and Garlic Sauce

This goes well with white or red meat

100g mushrooms
75ml double cream
1 tsp butter
1 garlic clove
Salt & pepper

Crush the garlic and add to a pan with the butter. Cook gently for 1 minute then add the mushrooms. Cook until the mushrooms soften then pour in the cream. Heat gently until hot. Season with salt & black pepper and serve over white or red meat.

Fittoservegroup: Low Carb Keto Quiche


Low Carb Keto Quiche

by fittoservegroup


I decided to make the crust for this quiche out of coconut flour to once again benefit those who have nut allergies or simply want to reduce their carbs further. I hope this keto quiche inspires you to roll up your sleeves and start creating delicious low carb keto foods for you and your loved ones.

Remember you can always customize this quiche to make it your own. Add or substitute any of the filling items just make sure you keep the eggs and water ratio the same.

Enjoy in good health!

Low Carb Keto Quiche

Crust Ingredients

½ cup (1 stick of butter melted and cooled)

2 large eggs

½ teaspoon sea salt

¾ cup coconut flour

1 teaspoon of sugar substitute (I use Swerve)

Crust Instructions

1.    Mix all the ingredients of the low carb crust just until dough forms.

2.    Roll out dough between two sheets of parchment paper. Set aside.

3.    Transfer crust into a 9 inch, pie pan. Being careful to smooth out any cracks.

4.    Bake at 350 degrees in a pre-heated oven for 15- 20 minutes and set aside to cool.

Quiche Filling

 6 eggs

2 tablespoons of water

1 ½ ounces of Swiss cheese thinly sliced

2 teaspoons of fresh parsley finely minced

¼ cup of finely minced fresh onions (I like to brown mine before adding to the filing for extra flavor)

6 slices of cooked bacon roughly chopped

1 teaspoon of sea salt

½ teaspoon of black pepper

Quiche Instructions

1.    Add the quiche filling and bake at 350 for 25- 30 minutes until the quiche is fully cooked.

2.    Allow to cool slightly before slicing and serving.

3.    Can be eaten hot or at room temperature.

Total Net Carbs per slice 2.9


Food2Share: Cauliflower and Chickpea Curry



Vegan Sunday – food2share

Cauliflower and Chickpea curry

Recipe (4 servings) ingredients:

  • 2 garlic cloves minced
  • 2 tbs Indian curry powder
  • 1 can chopped tomatoes (400g)
  • florets of 1/2 cauliflower
  • 1 onion finely chopped
  • 1 red bell pepper finely chopped
  • 3cm fresh minced ginger
  • 1 tbs olive oil
  • 1/2 tsp sugar
  • I drained can of chickpeas (400g)
  • parsley leaves (for garnish)
  • salt, pepper
  • 2 tbs Greek yogurt (optional)

In a large cooking pot, heat the olive oil over medium heat. Add the finely chopped onion and the red bell pepper and cook until they are soft and light brown, for about 4-5 minutes. Add the minced garlic and ginger and cook for about a minute. Add the Indian curry and cook for another minute, stirring constantly. Add the canned tomatoes, the sugar and a cup of water. Place the cauliflower florets and let them cook with the cooking pot covered. This will take about 30 minutes, until the florets become soft. Stir occasionally to be sure that your sauce does not stick on the bottom of the pot. Once the cauliflower softens, add the chickpeas and cook for about 6-7 minutes, until they are cooked through.

Remove the pot from the heat and if desired, add 2 tbs of Greek yogurt. Season with salt and pepper and add fresh parsley for garnish.


Jovina cooks Italian: Crab stuffed Flounder

What To Cook In January | jovinacooksitalian



Crab-Stuffed Flounder

This is a hearty entree and only needs one vegetable as a side. flounder comes in large sizes here on the gulf and mine weighed 14 oz. Substitute an equal amount of smaller fillets.  If you can’t get flounder this recipe works well with any flat white fishfillet eg sole.

For 2-3


Crab Filling

1 tablespoon each of minced onion, celery and bell pepper
2 tablespoons mayonnaise
1 tablespoon Dijon mustard
¼ teaspoon seafood seasoning (Old Bay)
1/2 pound lump crab meat


12-14 oz flounder fillet or fillets
Chopped fresh parsley


In a small bowl, combine all the filling ingredients, except the crab. Then, gently fold in the crab. Place the flounder in a baking dish coated with olive oil.


Spoon the crab mixture evenly over the fillet or fillets. Sprinkle with paprika and parsley.

Bake at 400°F for 20-24 minutes or until the fish is cooked through.

Jovina cooks Italian: Braised Oxtail Roman Style

Cooking The Italian Provinces – Rome | jovinacooksitalian


Roman-Style Braised Oxtail

Serves 4


  • 1 tablespoon olive oil
  • 2 pounds oxtail, cut into 2-inch sections
  • 1 tablespoon salt
  • 1 small onion, roughly chopped
  • 1/2 carrot, diced
  • 2 celery stalks, roughly chopped
  • 4 cloves garlic, peeled and halved
  • 1/2 cup red wine
  • 28 ounces Italian tomatoes, peeled and chopped
  • About 3 cups beef stock
  • 1 teaspoon freshly ground black pepper
  • 4 cloves


In a heavy-bottom saucepot, heat the olive oil.

Season the oxtail pieces with salt, browning each side of the pieces. Remove; set aside.

Add the onions and a pinch of salt to the pan. Sweat the onions until they are translucent, about 5 minutes.

Add the carrots, cooking until tender, about 5 minutes. Add the celery and garlic. Cook 3 minutes more.

Add the oxtail pieces back to the pot. Deglaze with the wine over high heat, cooking about 2 minutes.

Add the tomatoes; bring to a boil. Continue boiling to cook off some of the tomato water.

Add the beef stock just to cover the meat, then the pepper and cloves.

Bring to a boil. Once it boils, lower the heat to a simmer, cover with a circle of parchment paper, and cook for 4 hours (stirring occasionally).

Once the oxtail is tender, remove the pieces to a serving dish. Cover with aluminum foil; set aside.

Strain the sauce, pressing down on the vegetables to extract all the juices.

Skim all the fat off the top, and pour into a smaller saucepan. Bring to a boil and cook, reducing by 1/4.

Taste for seasoning. Pour the sauce over the oxtail and serve