This Healthy Salmon and  Slaw is the ultimate fast and utterly delicious weeknight dinner. For a lighter alternative to mayo, I used yoghurt for the slaw dressing.

For a dairy-free option, I like to make this with coconut yoghurt.

This crispy pan-fried salmon and slaw is low in carbs, rich in healthy fats and high in protein.

Do you ever wonder what that white substance is when you cook salmon?

It’s called albumin. Often sited as happening when you cook at higher temperatures but trust me I’ve tried cooking at lower temperatures, using wild and farmed salmon, and it still does it sometimes.

If your salmon isn’t super fresh ie a few days old but still well within its sell-by date, it can still do it. For that reason, if you want pretty salmon, it’s best to pan fry, but feel free to roast if you prefer. Don’t worry though, if it happens to you, it’s perfectly safe to eat.

How To Make A Quick Slaw

For The Dressing:

• 1/4 cup unsweetened Greek or coconut yoghurt for dairy free
• 1/2 tsp extra virgin olive oil
• 1/2 tsp lemon juice
• Pinch of salt + pepper

For The Vegetables:

• 1/2 cup red cabbage, shredded (35g)
• 1 cup white cabbage, shredded (70g)
• 1 small carrot, peeled + shredded (50g)
• 1 scallion, finely sliced (15g)
• 20g mangetout, thinly sliced 
• 2 tbsp fresh parsley, finely chopped

Mix the slaw dressing together in a small bowl. Season to taste.

Add all the slaw vegetable ingredients to a mixing bowl and toss to combine with the dressing. Place in the fridge.

Related Recipes

• Healthier Fish and Chips
• Low Carb Salmon and Cream Cheese Pinwheels
• Creamy Keto Slaw

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Salmon with Cabbage Slaw

Course Dinner, Lunch, Main Course, Main Dish

Cuisine American, Australian, egg free, grain free, Low Carb / Keto, Mediterranean, Paleo, sugar free, Whole 30

Keyword cabbage, Creamy Keto Slaw, Salmon and Cream Cheese Pinwheels, salmon with cabbage slaw

Prep Time 10 minutes

Cook Time 10 minutes

Total Time 20 minutes

Servings 2 Servings

Calories 337kcal

Author FatForWeightLoss (Aaron Day)

Ingredients

Slaw Dressing

• 1/4 cup unsweetened Greek or coconut yoghurt for dairy free
• 1/2 tsp extra virgin olive oil
• 1/2 tsp lemon juice
• Pinch of salt + pepper

Slaw

• 1/2 cup red cabbage shredded (35g)
• 1 cup white cabbage shredded (70g)
• 1 small carrot peeled + shredded (50g)
• 1 scallion finely sliced (15g)
• 20 g mangetout thinly sliced
• 2 tbsp fresh parsley finely chopped

Salmon

• 1 tbsp extra virgin olive oil
• 1/2 tsp paprika
• 1/3 tsp garlic powder or 2 garlic cloves minced
• 1/4 tsp salt
• 1/4 tsp black pepper
• 2 5-ounce salmon fillets

Instructions

• Mix the slaw dressing together in a small bowl. Season to taste.
  
• Add all the slaw vegetable ingredients to a mixing bowl and toss to combine with the dressing. Place in the fridge whilst you make the salmon.
  
• Add 1 tbsp olive oil, paprika, garlic powder, salt and pepper to a small bowl. Stir to combine.
• Rinse the salmon fillets and pat dry thoroughly with paper towels. Brush marinade on top of salmon.
  
• Spray a non-stick frying pan with a little olive oil. Cook flesh side down (skin side up) undisturbed for 3 – 4 minutes on a medium heat. Flip and cook for a further 5 minutes or until the salmon is cooked through to your liking. NOTE: Cooking times will vary depending on the thickness of your fillets and if you use wild or farmed salmon.
  
• Option to bake in the oven on a greaseproof lined baking tray for 12 – 15 minutes. (375F / 190C) NOTE: oven roasting often results in the albumin releasing from the salmon (white substance you often see on salmon). This is perfectly safe to eat. Even cooking at low temperatures I find it does it so if you want pretty salmon my advice is to pan fry!
• Serve salmon with slaw. Sprinkle the fresh parsley and lemon wedges.
  

Notes

If your salmon isn’t super fresh ie a few days old but still well within its sell-by date, it can still do it. For that reason, if you want pretty salmon, it’s best to pan fry, but feel free to roast if you prefer. Don’t worry though, if it happens to you, it’s perfectly safe to eat.

 

For a lighter alternative to mayo I used yoghurt for the slaw dressing. For a dairy-free option, I like to make this with coconut yoghurt.

Nutrition

Calories: 337kcal | Carbohydrates: 9g | Protein: 33g | Fat: 18g | Saturated Fat: 3.5g | Net Carbs: 6.5g

The post Salmon with Cabbage Slaw appeared first on FatForWeightLoss.

Estimated reading time: 5 minutes

One Pot Keto Recipes

Slow cookers, also known as crock pots, have been around for many years. A recent addition to the market is the pressure cooker, popularised by the Instant Pot brand. 

Pressure cookers are beneficial for cooking at high altitude, where people require pressure to cook regular food. There is less pressure at higher altitudes, so creating more pressure will help cook food faster. In some cases, the food will cook better than at sea level as well.

I like to think that pressure cooking is like slow cooking on steroids. You get all the benefits of a slow cooked meal, but in less than a quarter of the time. Plus, most pressure cookers have multiple functions like yogurt making and baking which can be handy as you will see in this book.

Most pressure cookers can also become slow cookers when used on the appropriate function. Therefore, by having a pressure cooker, you can eliminate the need for a slow cooker.

The Instant Pot is a popular brand in the United States of America and Canada, but many people don’t know what an Instant Pot is here in Australia.

Pressure Cooker Tips and Tricks

On your pressure cooker, you will have a valve on top that has a small handle. You can either set this to sealing or venting.

To cook under pressure, you will always need to set the valve to sealing.

To release the pressure, you have two options, quick release or natural release.

Natural Release Function

This keto flourless chocolate cake recipe uses the natural release function which allows the pressure to escape naturally without turning the valve on top.

Once the pressure cooking function has finished, the pressure inside the pot will begin to drop naturally, slowly letting steam out of the valve.

The pin will drop by itself, and you will be able to open the lid without releasing the valve on top.

Do you need a trivet?

The reason why you need a trivet is simple; if you don’t want your cake sitting in water, a trivet is necessary.

There are a few different types of trivets you can purchase including ones with handles and ones without. I use the one without handles, but it can get a bit tricky to remove unbalanced items like creme brulee, so I suggest getting a trivet with handles.

It should be made of food-grade stainless steel. Just be sure it fits your particular pressure cooker.

One Pot Keto Desserts

This keto flourless chocolate cake recipe is out of my One Pot Wonders cookbook, which comes with:

• 20 Easy Keto One Pot Meals – 11 Easy Main Meals, 4 Simple Soups, & 5 Delicious Desserts! 
• Only 5 easy steps for EVERY recipe! 
• Tips and Tricks for cooking all types of food in pressure cookers, instant pots and slow cookers
• Beautiful images for every recipe so you’ll know exactly what you’ll be enjoying 
• Caloric and macronutrient data – I’ve calculated everything for you so you can track your meals easily
• Everything you need to know about cooking with pressure cookers AND slow cookers for beginners and seasoned cooks alike.
• [BONUS MEAL PLANS] 7 Day Meal Plans suitable for 1, 2 or 4 people, with shopping list and macro calculations.

Click Here To View The Recipe Book

Print

Keto Flourless Chocolate Cake

This rich and decadent keto flourless chocolate cake is made using a pressure cooker (or a slow cooker) and is one of the most simple keto desserts to master.

Course Dessert

Cuisine American, Australian, Gluten Free, grain free, Low Carb / Keto, Nut Free, sugar free

Keyword flourless chocolate cake, keto cake, keto flourless chocolate cake

Prep Time 10 minutes

Cook Time 35 minutes

Release Time 5 minutes

Total Time 50 minutes

Servings 8 Slices

Calories 255kcal

Author FatForWeightLoss (Aaron Day)

Equipment

• Instant Pot

Ingredients

• 2 blocks unsweetened dark chocolate 7oz / 200g chopped
• 1/3 cup salted butter 2.8 oz/80 g
• 1 cup Erythritol (SoNourished) or 1 tsp of liquid stevia
• 6 large eggs separated
• 1 tsp butter for greasing

Instructions

• Place the dark chocolate and butter in a microwave safe bowl and microwave on high for 90 seconds, stirring every 30 seconds. By this stage, the chocolate and butter should be melted. If not, heat for another 30 seconds.
• Remove from the microwave and add the sweetener, stirring until well combined. Let it sit on the bench until cool to touch, about 4 to 5 minutes.
• Stir in egg yolks until well combined. Whip the egg whites in a separate bowl until soft peaks form. Pour the chocolate mixture into the middle of the egg whites and gently fold until well combined.
• Line a 7 inch (18 cm) cake tin with parchment paper and grease with the butter. Pour in the chocolate cake mixture and wrap with aluminum foil. Pour 1 cup of water into the pressure cooker and set the trivet into the pot. Place the cake on top of the trivet. Close the lid and make sure the air vent is in the sealing position.
• Set to PRESSURE COOK/MANUAL for 35 minutes. Allow to natural release for 8 to 10 minutes before removing the cake. Allow to cool completely on a wire rack before removing it from the pan and serving.
• The cake will keep in the fridge for up to 5 days or in the freezer for up to 2 months.

Notes

Pressure Cooker Tips and Tricks

What is the release valve on my pressure cooker?

On your pressure cooker, you will have a valve on top that has a small handle. You can either set this to sealing or venting.

To cook under pressure, you will always need to set the valve to sealing.

To release the pressure, you have two options, quick release or natural release.

Natural Release Function

The natural release function is when you allow the pressure to escape naturally without turning the valve on top.

Once the pressure cooking function has finished, the pressure inside the pot will begin to drop naturally, slowly letting steam out of the valve. The pin will drop by itself, and you will be able to open the lid without releasing the valve on top.

This is especially good for large cuts of meat, baked goods, or thick, soupy style recipes which might foam out the top of the pressure releases too quickly.

During a natural release, the cooking continues so you need to take that into account when determining your cook time. If a recipe calls for a quick release, you can use a natural release if you prefer, but reduce the cooking time.

Do you need a trivet?

The reason why you need a trivet is simple; if you don’t want your food sitting in water (all desserts plus whole chickens), a trivet is necessary.

There are a few different types of trivets you can purchase including ones with handles and ones without. I use the one without handles, but it can get a bit tricky to remove unbalanced items like creme brulee, so I suggest getting a trivet with handles.

It should be made of food-grade stainless steel. Just be sure it fits your particular pressure cooker.

Nutrition

Calories: 255kcal | Carbohydrates: 9g | Protein: 4g | Fat: 25g | Fiber: 4g | Net Carbs: 5g

The post Keto Flourless Chocolate Cake appeared first on FatForWeightLoss.

This keto buffalo chicken traybake recipe is an absolute game-changer guys. This is how you will want to make chicken from now on! If you love buffalo chicken, you’re going to love this easy Keto Shredded Buffalo Chicken Tray Bake.

Instant Pot Keto Chicken

For the most succulent and juicy chicken, I recommend using the Instant Pot method but I’ve also listed a traditional method of roasting in the oven which is also delicious.

Think super moist, packed with sugar-free buffalo flavour chicken which is then crisped to perfection under the broiler (grill)! Darn, it’s super good!

What Does “Buffalo Flavour” Taste Like?

Aussies are sometimes confused when something says “buffalo”. What, does that mean it’s got the flavour of the huge wilderbeast with shagy hair…?

Buffalo sauce is traditionally made of a cayenne pepper-based hot sauce (like franks hot sauce), butter, vinegar, and seasonings to taste.

So, when you boil it down, the secret sauce to a buffalo taste is basically a mixture of franks hot sauce and butter. You can get franks hot sauce from Coles and Woolworths here in Australia.

Then, go crazy with the seasonings of your choice (like garlic powder, salt, sometimes a splash of Worcestershire sauce).

How’s best to serve this Keto Shredded Buffalo Chicken?

This easy keto buffalo chicken tray bake recipe is so versatile. You can add it to low carb sandwiches, in salads, soups, on nachos, served with creamy cauliflower mash and veggies… you name it, I think I’ve pretty much tried it on all my favourite foods this week and it’s scored top marks on all of them!

Related Recipes

• Keto Air Fryer Chicken Tenders
• Harissa Roasted Chicken Thighs with Greek Yogurt and Feta Cheese
• Chicken Burrito Bowl Meal Prep

Print

Buffalo Chicken Tray Bake

This easy keto chicken recipe is so versatile. You can add it to low carb sandwiches, in salads, soups, on nachos, served with creamy cauliflower mash and veggies… you name it, I think i’ve pretty much tried it on all my favourite foods this week and it’s scored top marks on all of them!

Course Dinner, Main Course, Main Dish

Cuisine American, egg free, Gluten Free, grain free, Low Carb / Keto, sugar free

Keyword Buffalo Chicken, Buffalo Chicken Tray Bake

Prep Time 10 minutes

Cook Time 1 hour 10 minutes

Total Time 1 hour 20 minutes

Servings 6 servings

Calories 405kcal

Author FatForWeightLoss (Aaron Day)

Equipment

• Instant Pot (pressure cooker)

Ingredients

Instant Pot

• 1 medium chicken 1.4kg (whole)
• 1/2 bulb garlic flavouring only
• 1 small onion flavouring only (70g)
• 15 g parsley flavouring only
• 2 ribs celery flavouring only
• 1 tsp salt
• 1/2 tsp cracked black pepper
• 3 L water

Buffalo sauce

• 1 bottle Franks hot sauce 148g
• 1/4 cup butter or ghee melted (57g)
• 1/2 tsp garlic powder
• 1 tsp onion powder
• 1/2 tsp salt or to taste
• 1/2 tsp pepper or to taste

To serve

• 1 – 2 tbsp olive oil
• 2 tbsp chopped fresh parsley
• Mayo on the side

Instructions

INSTANT POT METHOD

• Place all the ingredients listed under Instant Pot in the pot.
• Cook for 1 hour on manual high (making sure the valve is sealed). Once cooked, release the valve and allow to slowly release for 10 minutes or until you can remove the lid.
• Meanwhile, mix sauce ingredients together in a bowl until combined.
• Remove the chicken from the Instant Pot using a slotted spoon and place on a chopping board. Pull the chicken apart slightly with a fork to allow it to cool. Cool enough to be able to touch with your hands. Shred using two forks or your hands, discarding any bones, gristle and excess skin (but keep a little bit of the skin to be crisped up under the broiler – best bit, right guys?)
• Place the shredded meat on a non stick baking tray.
• Drain the juices from the instant pot, discarding the vegetables. I used a gravy strainer here to re-move the fat too.
• Add 1/4 cup of the stock and 2 tbsp of olive oil to the meat in the tray and toss to combine. Broil for 5 minutes.
• Add the sauce and toss through the chicken. Broil for a further 8 – 10 minutes, or until the crispiness is to your liking. Turn twice during broiling.
• To serve, top with fresh parsley or coriander, an optional drizzle of olive oil and mayo.
• Add the remaining stock to a saucepan and simmer for about 10 – 15 minutes until con-centrated. Store or use as a gravy.

OVEN METHOD

• Preheat the oven to 400F / 200C / 180 fan. Place the chicken on a trivet in a roasting tin, removing the string. Season the chicken, stuff with parsley and rub with 1 tbsp of olive oil. Add the onion, gar-lic and celery with 1 cup of water to the tray.
• Cover the chicken with foil for 1 hour.
• Remove the foil and continue cooking for a further 20 – 30 minutes, or cook to the package instruc-tions depending on the size of your bird, until the skin is golden, and the juices run clear when you insert a skewer. Depending on the size of your chicken you may need to adjust the timings. On av-erage, 25 minutes per 500g plus 25 minutes to crisp up the skin.
• Place the chicken on a chopping board. Pull the chicken slightly apart to cool and allow to rest for 10 minutes and then shred the meat using 2 forks / your hands. Discard any bones, gristle etc and place the meat on a non stick baking tray.
• Drain the juices from the tray discarding the vegetables. I used a gravy strainer here to remove the fat too.
• Add 1/4 cup of the stock and 2 tbsp of olive oil to the meat in the tray and toss to combine. Broil for 5 minutes.
• Add the sauce and toss through the chicken. Broil for a further 8 – 10 minutes, or until is crisped to your liking. Turn twice during broiling.
• To serve, top with fresh parsley or coriander and an optional drizzle of olive oil and mayo.

Notes

This easy keto chicken is so versatile. You can add it to low carb sandwiches, in salads, soups, on nachos, served with creamy cauliflower mash and veggies… you name it, I think i’ve pretty much tried it on all my favourite foods this week and it’s scored top marks on all of them!

Nutrition

Calories: 405kcal | Carbohydrates: 1g | Protein: 34g | Fat: 34g | Saturated Fat: 11g | Trans Fat: 1g | Cholesterol: 116mg | Sodium: 769mg | Potassium: 251mg | Fiber: 1g | Sugar: 1g | Vitamin A: 416IU | Vitamin C: 2mg | Calcium: 34mg | Iron: 1mg

The post Buffalo Chicken Tray Bake appeared first on FatForWeightLoss.

Roasting the pumpkin first is my top tip to making this soup THE BEST Low Carb Pumpkin Soup ever… and butter… because let’s face it, it makes everything taste so good!

Dairy-Free Keto Pumpkin Soup

If you’re dairy-free you can, of course, use olive oil and it’s still super tasty.

How Much Pumpkin Can You Have On Keto?

This will depend a lot on your personal carb threshold, how many carbs you’ve also eaten on a particular day in combination with this recipe.

However, if you’re someone who eats two meals per day, and you are tracking net carbs, and your net card threshold is 20 grams per day, then this recipe will be PERFECT for you!

If you’re not sure what your personal macros are, or you’re not sure what the word macros means, then you can use my helpful macro calculator HERE

Tips For Making The Best Keto Pumpkin Soup

Choose a good pumpkin.

Hokkaido or delicata are great, you don’t even have to peel them (bonus!) and butternut or crown price are also good for this soup.

Just be mindful, different varieties have different net carbs. It’s best not to use spaghetti squash as it’s not so flavoursome for soup albeit lower in carbs.

Also, try not to use the carving pumpkins for this soup, they’re not very tasty.

Related Recipes

• Keto Coconut Chicken Noodle Soup
• Keto French Onion Soup
• Broccoli Cheese Soup with Proccuito – Easy Keto Broccoli Soup Recipe
• Keto Beef And Coconut Soup

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Keto Pumpkin Soup

There’s nothing more fitting for fall than agood pumpkin soup. This Super Simple Keto Pumpkin Soup is incrediblyflavoursome and just what we all need as the weather turns more chilly.

Course Dinner, Lunch, Main Dish, Side Dish, Soup

Cuisine American, Australian, Gluten Free, grain free, Low Carb / Keto, Vegetarian

Keyword keto pumpkin soup, keto soup, pumpkin soup

Servings 5 cups

Calories 177kcal

Author FatForWeightLoss (Aaron Day)

Ingredients

• 750 g pumpkin
• 1 small yellow onion diced (70g)
• 3 cloves garlic minced (12g)
• 1 tbsp extra virgin olive oil
• 2.5 tbsp butter ghee or more olive oil
• 1 tsp sea salt or to taste
• 1/3 tsp cracked black pepper or to taste
• 1.1 L chicken stock or veggie stock

Optional To Serve

• 1 tbsp heavy cream
• 1 tsp chilli flakes or to taste
• Pinch of cracked black pepper

Instructions

• Preheat the oven to 400F / 200°C / 180 fan.
• Chop the pumpkin in half and remove the seeds. Peel (you don’t need to if using Hokkaido or delicata) and chop into 2cm chunks. Place the pumpkin on a baking tray lined with greaseproof paper. Drizzle with 1 tbsp olive oil and a pinch of salt. Cook for 35 minutes util soft, turning once during cooking.
  
• Add the butter, ghee or more olive oil to a sauce pan. Fry the onions for 3 minutes on a medium heat until soft and translucent. Add the garlic for 30 seconds until fragrant.
  
• Add the pumpkin and stock to a saucepan and simmer for 20 minutes on a medium/ low heat. Use a blender like a Vitamix to blitz until smooth.
  
• Adjust the seasoning to taste and serve with an optional drizzle of cream, chilli flakes and more cracked black pepper.
  

Notes

Roast the pumpkin first.

You can of course just boil it in the stock, but trust me guys, It’s worth the extra time to roast it and it’s fuss-free.

Just pop in the oven and do something else whilst it’s cooking.

Choose a good pumpkin.

Hokkaido or delicata are great, you don’t even have to peel them (bonus!) and butternut or crown price are also good for this soup.

Just be mindful, different varieties have different net carbs. It’s best not to use spaghetti squash as it’s not so flavoursome for soup albeit lower in carbs.

Also, try not to use the carving pumpkins for this soup, they’re not very tasty.

Nutrition

Serving: 1Cup | Calories: 177kcal | Carbohydrates: 11g | Protein: 6g | Fat: 13g | Fiber: 0.7g | Net Carbs: 10.3g

The post Keto Pumpkin Soup appeared first on FatForWeightLoss.

4 Ingredient Keto Lemon Curd

This keto dessert is so simple. It only has 4 different ingredients, how great is that? Honestly, I was really surprised at how amazing this recipe tastes, and it’s very hard to get wrong. The sweetener balances the acidity of the lemon flavour, it leaves you wanting more!

Using Fresh Free Range Eggs

Lemon is such a fantastic colour, combined with the yolks of a few homegrown chicken eggs, its such a vibrant yellow colour!

This comes entirely from the colour of the lemons and the egg yolks, so if you’re looking for a vibrant colour in your curd, it is best to use good quality fresh free range eggs.

The colour of egg yolks usually depends more on a chickens diet more so than the quality of it’s life, however by buying good quality eggs, you are supporting quality farms, they are better for you, and better for the chickens.

I hope you enjoy this recipe as much as I enjoyed creating it. You’re seriously going to love this recipe, and if you don’t go and make this, I’m doing something wrong! So don’t let me down

Related Recipes

• Keto Lemon Coconut Cake with Cream Cheese Icing
• Keto Lemon Pound Cake
• Keto Lemon Poppy Seed Cake with Blueberries Keto Lemon Tart with Coconut Cream
• Keto Lemon Curd Pie – The Zesty Low Carb Flavour Favourite

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The Perfect Keto Lemon Curd

The perfect keto lemon curd is one that tastes good by itself, however, this keto lemon curd is also delicious as a spread for keto toast, keto scones or to sandwich together with a keto sponge cake. It’s a perfect gift for a friend (even if they are not keto). 

Course Dessert

Cuisine Gluten Free, Low Carb / Keto, Nut Free, Vegetarian

Keyword keto lemon curd, lemon curd

Prep Time 10 minutes

Cook Time 10 minutes

Total Time 20 minutes

Servings 4 Servings

Calories 201kcal

Author FatForWeightLoss (Aaron Day)

Ingredients

• 4 Lemons juice and zest
• 1/2 cup Erythritol (SoNourished)
• 1/2 cup Butter
• 3 Whole Eggs
• 1 Egg Yolk

US Customary – Metric

Instructions

• Grab a medium heatproof bowl and squeeze the lemons, zest the skin, add the natvia (or erythritol) and add the butter. Set the bowl over a pan of gently simmering water. Don’t let the bowl touch the bottom of the pan. Stir the mixture until all the butter has melted.
• Lightly whisk the eggs and egg yolk, then stir into the heated mixture. Stir and cook for around 10 mins until the mixture coats the back of a spoon.
• Remove from the heat and put the mixture into sterilised jars and store in the fridge for up to 2 weeks.

Video

Notes

The perfect keto lemon curd is one that tastes good by itself, however, this keto lemon curd is also delicious as a spread for keto toast, keto scones or to sandwich together with a keto sponge cake. It’s a perfect gift for a friend (even if they are not keto).

Nutrition

Calories: 201kcal | Carbohydrates: 4g | Protein: 1g | Fat: 22g | Saturated Fat: 13g | Cholesterol: 105mg | Sodium: 182mg | Potassium: 31mg | Fiber: 1g | Sugar: 1g | Vitamin A: 690IU | Vitamin C: 12mg | Calcium: 12mg | Iron: 1mg | Net Carbs: 3g

The post The Perfect Keto Lemon Curd appeared first on FatForWeightLoss.