Cauliflower Hamburger Casserole

Tried a new recipe the other night…….and even the kids liked it!!!! In fact, I hardly got any!!!! 😉

This is a low-carb dish with lots of flavour and leftovers worked great for meals to take to work!

Cauliflower rice has become quite popular. Apparently, you can buy it frozen in bags, already chopped fine. I just make my own…….I mean I have to justify the money I just spent on a new food processor!!!

Ground beef and onion were sautéed together and then riced cauliflower added to the pan.

I added chopped fresh kale and seasonings.

Then I cooked it briefly in pan until kale was somewhat wilted and cauliflower had softened.

I added it to my Pampered Chef stoneware 9″ x 13″ baking pan. The recipe called for a pan this size but, as witnessed by the white casserole dish slightly behind, I wasn’t sure it would fill it enough. Of course, once I started spooning it into the casserole dish, I quickly realized that the recipe was right. Who knew….. 🙂

Note the impressive ‘seasoned’ stoneware!!! (vs the dirty white casserole dish!!!)

Final touch: grated cheese on top!!

It was baked at 375 degrees for approximately 25 minutes.

As per usual…..I modified and made substitutions. They are listed at the end of the recipe below.

Cheesy Ground Beef and Cauliflower Rice Casserole | Low Carb & Keto-Friendly Casserole

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Prep Time 30 mins
Cook Time 25 mins
Course Main Course
Servings 8
Calories 319 kcal


  • 1 lb ground beef
  • 1 medium onion
  • 3 cloves garlic
  • 1 tsp italian seasoning
  • 1.2 tsp paprika
  • salt and pepper, to taste
  • 6 ounces baby spinach
  • 1 small cauliflower, chopped tiny, like rice (can use bag of frozen cauliflower rice)
  • 1 cup sour cream
  • 1 tbs butter
  • 1/2 tsp dried basil
  • 8 ounces shredded cheese


  • Preheat oven to 375 degrees
  • Brown beef, onion, and garlic together in frying pan
  • Add italian seasoning, salt, and pepper to pan
  • Continue to cook, breaking up meat with spoon, until meat is fully cooked
  • Add in spinach and cauliflower and cook stirring frequently until slightly wilted and somewhat soft
  • Remove from heat, drain liquid if necessary
  • Add sour cream, basil, and butter stirring until creamy
    Add a little bit of milk if too thick
  • Put everything in greased 9" x 13" baking dish
  • Top with shredded cheese
  • Bake 22-25 minutes
  • Remove from oven and let stand several minutes before cutting and serving


I modified a bit.  I used:
  • chopped kale instead of spinach.  
  • homemade chipotle powder instead of paprika (season to taste) 
Along with the Italian seasoning, I also added:
  • fresh oregano
  • fresh rosemary

The original recipe I started with was a Pinterest find and you can see it here .


Serving: 8gCalories: 319kcalCarbohydrates: 6gProtein: 18gFat: 25gSaturated Fat: 12gCholesterol: 81mgSodium: 279mgPotassium: 457mgFiber: 1gSugar: 2gVitamin A: 2432IUVitamin C: 25mgCalcium: 224mgIron: 2mg
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Instant Pot Recipe: Butter Chicken

This recipe was taken from the Instant Pot app on my phone, first made by our daughter, Katie. It’s quick and delicious.

Now, full disclosure, mine turned out a bit different last night. I got everything assembled and when I went to find the curry powder, I had none!!! So…..I improvised. Didn’t turn out bad, if I do say so myself! However…..all I saw was one tablespoon of ginger, totally missing the fact that it was to be fresh and not powdered!! BIG difference!!!!! But it worked rather well.

I may, or may not, have been cooking with wine again!!!

I also added tandoori spice and Garam Masala, which are not called for in the original recipe. When I make it again, I will also add fresh cilantro….and maybe even some fresh basil.

Everyone else had theirs over rice, I had mine over some kale/quinoa salad to reduce the amount of carbs and include the nutrition benefits of kale vs rice. It was yum!!!

The Instant Pot app has many really good recipes for, what has quickly become my favourite appliance, the Instant Pot!! If you have one, you really need to download the app. The instructions are clear and simple, and will help you get the most out of your Instant Pot.

Let me know if you try this, or any of the other app recipes……or any of your own Instant Pot favourites!


Instant Pot App Butter Chicken

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Prep Time 15 mins
Cook Time 20 mins
Course Main Course
Cuisine Indian
Servings 6
Calories 304 kcal


  • Instant Pot


  • 1 whole onion chopped
  • 1 tbsp fresh ginger minced
  • 3 half chicken breasts
  • 1.5 cups crushed tomatoes Approx 363g
  • .5 cup chicken broth
  • .25 cup butter
  • 2 tbsp curry powder
  • .25 tsp salt
  • .5 cup heavy cream


  • Preheat Instant Pot on saute setting, normal.
  • Add tomatoes, chicken broth, chopped onion, butter, curry powder, ginger, and salt to the Instant Pot liner.
  • Cook until butter is melted, stirring occasionally – approximately 2 minutes, using the saute function.
  • Add chicken breast to inner pot and toss to coat well with sauce.
  • Close and lock lid and turn steam release handle to Sealing.
  • Pressure cook on high for 15 minutes.
  • Release pressure manually.
  • Remove chicken to a plate. Can chop or shred at this point, or just leave it intact.
  • Turn Instant Pot to saute and heat until sauce is simmering.
  • Stir heavy cream into the sauce and cook until thickened – approximately 2 minutes. Stir frequently.
  • Either spoon sauce over intact chicken, or add chopped/shredded chicken back into sauce.
  • Serve.


Calories: 304kcalCarbohydrates: 9gProtein: 26gFat: 18gSaturated Fat: 10gCholesterol: 120mgSodium: 457mgPotassium: 696mgFiber: 2gSugar: 4gVitamin A: 712IUVitamin C: 10mgCalcium: 57mgIron: 2mg
Keyword Instant Pot
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Cooking…….with wine.

Anyone who knows me, knows I LOVE to cook!!! Though I often find the prep process tedious and labour-intensive, I am so motivated by the end result that I endure the process with my eyes on the prize!!!

I crave veggies, especially greens. I hate making salads, but I love to eat them!! A dilemma for sure!!! Right now my garden is still producing kale and I add it to just about anything!!!!

This is a Pinterest recipe found by one daughter and prepared by another. I would double the garlic, though when my daughter made it, it was very garlicky!!


Honey Garlic Butter Roasted Carrots

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Prep Time 10 mins
Cook Time 25 mins
Course Side Dish
Servings 10
Calories 170 kcal


  • Oven, baking dish


  • 2 lb carrots sliced 1-1'2 inch thick diagonally
  • 2 tbsp honey
  • 4 cloves minced garlic I would use more
  • 5 tbsp butter
  • 1/4 tsp salt I use Himalayan pink salt
  • 1/4 tsp ground pepper
  • fresh, minced parsley


  • Preheat oven to 425
  • Melt butter in saucepan
  • Add garlic and cook for 3 minutes, or until lightly browned, stirring very frequently. DO NOT burn the garlic.
  • Remove from heat and stir in the honey; stir until thoroughly combined.
  • Toss the carrots with the prepared sauce either in the skillet, or pour the sauce over the carrots in a mixing bowl. Season with salt and pepper, and mix until well combined.
  • Transfer carrots to previously prepared baking sheet.
  • Arrange in one layer and bake for 22 to 25 minutes, or until carrots are browned and tender.
  • Taste for seasonings and adjust accordingly.
  • Garnish with fresh chopped parsley.
  • Serve.


Calories: 170kcal
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Pizza With Coconut Flour Crust

I can’t claim to be doing Keto, but I do try to limit my carbs. I try to save carb counts for the things I enjoy most like the odd slice of sprouted grain bread, the occasional treat like Josiah’s amazing banana cake, fresh fruit, and wine!!

Some of the things I really love are quite high in useless carbs and one of those things is pizza!!! I still want pizza and I have tried numerous lower-carb versions of crust, but so far, this has been my absolute favourite.

I found the recipe, where else, but on Pinterest. Who ever invented Pinterest will forever have my eternal gratitude and respect. Nothing short of brilliant!!! Gone are the days when I had to have passwords and accounts on numerous recipe sites, and trying to remember which site the recipe I was wanting to make, had been found on.

Coconut flour is quickly becoming a favourite as well. While almond flour is frequently used for lower carb recipes, I find coconut flour to be much more economical, easier to digest, nutritious, and I love the flavour.

“Coconut flour is a gluten-free flour made solely from coconuts. Rich in fiber and MCTs, it may promote stable blood sugar, good digestion, and heart health. It may also boost weight loss and fight some infections. Plus, it’s delicious and versatile, making it a smart choice when choosing flour alternatives.”

So, without further adieu, here is the recipe I used. I also added some dried basil to the crust.

Coconut Flour Pizza Crust

Delicious, pliable, low-carb count pizza crust
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Prep Time 5 mins
Cook Time 25 mins
Course Main Course
Cuisine Italian
Servings 6
Calories 86 kcal


  • Bowl, pizza stone


  • 4 eggs
  • 2 tbsp water
  • 1/4 cup coconut flour
  • 1/2 tsp garlic powder
  • 1/2 tsp onion powder
  • 1/2 tsp dried basil
  • 1/3 cup parmesan cheese shredded


  • Beat eggs together in a bowl
  • Add water
  • In separate bowl combine remaining ingredients
  • Add dry ingredients to egg and water mixture
  • Whisk together until well combined
  • Spread batter on 12" pizza stone/pan or in 9"x13" pan
  • Bake crust for ten minutes @ 400 degrees F
  • Remove from oven and add desired toppings.
  • Return to 400 degree F oven for until well browned
  • ENJOY!!!


I topped my pizza fairly heavily with Alfredo sauce, chopped peppers, bacon, sliced mushrooms that I had lightly sautéed to sweat out extra moisture, arugula, and shredded mozzarella.  I would have added sliced green olives as well, but my husband forgot to pick them up at the grocery store!!! 
Original recipe post found here


Calories: 86kcal
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Instant Pot Meatloaf

A day ‘off’ and it’s time for family dinner and meal prep.

Both of my Instant Pot were put into use. I made a meatloaf for dinner in one pot, mashed potatoes in the other, and when dinner was done, I cooked four chicken breasts for my salads to take on my work lunches.

Find the meatloaf recipe below….

Instant Pot Meatloaf

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Servings 8


  • Instant Pot


  • 2 lb ground beef (I used venison)
  • 15 Saltine crackers, crushed
  • 1 egg
  • 1/4 tsp garlic powder
  • 1/4 tsp onion powder
  • 1/4 tsp salt
  • 1/4 tsp pepper
  • 1 small onion, chopped fine
  • 1/2 cup parmesan cheese, grated
  • 1/2 cup ketchup
  • 1/4 cup brown sugar
  • 1 tsp powdered mustard


  • Combine ground meat, egg, seasonings (feel free to experiment with favourites), crushed crackers and parmesan cheese. Mix well but don't overmix.
  • Form into loaf and place in cake pan, or any other pot suitable for Instant Pot.
  • Place lid on pot, being sure to to turn pressure valve to locked positiion. Press manual setting and set timer for 25 minutes.
  • Prepare the glaze by combining ketchup, brown sugar, and dry mustard.
  • When cook time is complete, allow 10 minutes before unlocking the pressure valve.
  • Remove loaf for pan and place on cookie sheet or pizza pan.
  • Cover with the glaze and broil for 8-10 minutes.
  • Remove from oven and let rest for approximately 10 minutes.
  • Slice and serve.
  • NOTE: Many recipes mention that you can make a tin foil sling to place under loaf in pot. I did and it does help to remove the cooked loaf from the pan. Fold a 12" length of foil until it's approximately 3" wide. Place across the center of pan and up the sides before adding the loaf.
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My absolute favourite appliance!!!

I admit, I’m a bit of an appliance collector!!! I spend a lot of time in the kitchen and LOVE to cook, but I’m no martyr and if I can find something that makes the job easier and faster, I’m all over it!!

When you’re trying to eat healthy, and meal prep is paramount, this wonderful invention is the answer!!!

Some of the things I use it for regularly:

  • Hard boiled eggs….14 at a time! They cook to perfection and peel like a dream!
  • Spaghetti squash, used often in place of typical pastas.
  • Bone broth… of my favourite ways to consume turmeric and collagen.
  • Quick and delicious pasta casseroles for the rest of the family.
  • Cheesecakes.
  • Steel cut oats….made in quantity and reheated for quick breakfasts.
  • Quinoa, fluffy and flavourful.
  • Chicken breasts for my salads.
  • Mashed potatoes.

They aren’t cheap but they are wonderful, and certainly not wasted.

Instant Pot Spaghetti

Spaghetti casserole cooked in Instant Pot
No ratings yet
Course Main Course
Servings 6
Calories 404 kcal


  • Instant Pot


  • 1 lb ground beef
  • 1/4 cup chopped onion
  • 2 cloves garlic, minced
  • 1 jar spaghetti sauce (24 oz)
  • 2 cups water
  • 8 oz spagetti noodles (or preferred pasta)
  • pinch salt and pepper to tasted


  • Brown ground beef and onions. Most recipes suggest using the saute function on the Instant Pot for this step, but I usually do it separetely and then add to the pot when finished.
  • Add spices to taste. I rarely ever just use the ones mentioned. Things like dried basil, oregano, onion powder etc. all add nice flavour.
  • Add spaghetti sauce and 2 cups of water. I usually use some of the water to rinse out the spaghetti sauce from the jar.
  • Very important…….break spaghetti into three lenths and add to pot in a loose, criss-cross fashion.
  • Press spaghetti into liquid but do not stir.
  • Place lid on pot and turn pressure valve to lock
  • Select manual setting and timer for 8 minutes.
  • Quick release steam valve and remove lid.
  • I like to stir the mixture and let it sit for about 5 minutes then serve.


Calories: 404kcal
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Leftovers to the rescue…..

I am not one to waste if it can be helped. We work too hard to earn the money it takes to buy things….and the fact that so many others go without, makes me cringe any time we throw out food.

One of my recent posts shared a recipe for low-carb bread; one using psyllium husk, coconut flour etc., and though the flavour was good, I’m sure I messed something up because the texture was very dense and crumbly. I did eat some of it, and would not have wasted it, but a perfect solution presented itself while I was using up another leftover item in my fridge.

We had salmon a few nights ago, and while I love it fresh-cooked, I normally only like it cold afterward. However, there was only one piece left and I needed something quick for dinner, so time to raid the fridge.

I pulled out the leftover piece of salmon and flaked it in a bowl, deciding to make a salmon patty. Most recipes call for bread crumbs, which I really did not want to use.

What to do?

Light bulb moment!!!

The bread I wasn’t thrilled about would make great bread crumbs…..and would use up the leftover loaf beautifully!!!!

It certainly wasn’t hard to crumble!!!! After breaking it up finer, I toasted it with some sesame seeds until dried and light brown.

I found the dried dill weed I harvested this summer and tossed some in to the flaked salmon with an egg, lemon juice, seasonings, and the nicely dried breadcrumb mixture. (See recipe below.)

Salmon Patties

No ratings yet
Course Main Course
Servings 4
Calories 160 kcal


  • 4 ounce cooked salmon fillet
  • 1/2 cup low-carb bread crumbs
  • 1 egg
  • 1/2 lemon, juiced
  • pinch onion powder
  • 1 tsp garlic powder
  • 2 tsp dried dill weed


  • Flake salmon in bowl.
  • Add remaining ingredients and mix well.
  • Form into 4 patties and fry until golden in coconut oil, or any other preferred oil.


Calories: 160kcal
Keyword Ignite, Keto, Low Carb
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Served on a low-carb roll with fresh arugula and a nice smoky, spicy mayo sauce….a creation of my oldest son.

Sous Vide Egg Bites in the Instant Pot

Meal prep is an absolute necessity for me………and breakfast is no exception!

When I work day shifts, my first meal of the day is at morning break. It has to be quick, taste good, and be nutritious. I don’t like a big breakfast though, so it can’t be crazy heavy.

Eggs are my frequent go to. I love eggs in just about any form I can get them.

I already use my Instant Pot for large quantity (14) hard-boiled eggs. They cook perfectly and peel like a dream! But I thought I’d try something different this time…

It looks like I took a bite, but in reality, that’s the part that stuck in the silicone mold. 🙂

Sous Vide Egg Bites are apparently a thing! And, judging by the recipes I’ve found, it seems that Starbucks must have been the ones to start the trend. I don’t frequent Starbucks, so not sure what they charge for them, but I’ve seen the Tim Horton’s similarity, and yeah…..I’m not paying that.

So, here is my version and they turned out pretty good! As stated in the instructions, be sure to spray the silicone mold or apply a little oil in some form.

Instant Pot Sous Vide Egg Bites

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Prep Time 10 mins
Cook Time 13 mins
Total Time 30 mins
Course Breakfast
Servings 7
Calories 55 kcal


  • Instant Pot
  • Silicone mold


  • .5 cup liquid egg white
  • .5 cup cottage cheese
  • 2 eggs
  • .5 red bell pepper, chopped
  • 1 green onion stalk, chopped
  • 1 tsp garlic powder
  • 1 tsp onion powder
  • 1 tsp chives, fresh or dried
  • salt, to taste
  • .25 cup grated cheese (optional)


  • Combine egg whites, eggs, cottage cheese and seasonings in blender and blend for 15-20 seconds.
  • Divide mixture between the seven compartments in silicone mold.
  • Sprinkle vegetables and cheese evenly on top of each bite.
  • Cover with lid or aluminum foil.
  • Add 1 cup of water to Instant Pot.
  • Remove trivet from pot and set silicone mold on top. Gently lower into Instant Pot. Cover with lid. Be sure pressure nozzle is set to lock.
  • Use Steam setting, set for 13 minutes.
  • Let pressure naturally release for ten minutes after timer sounds.
  • Loosen each bite with knife and allow to cool a few minutes before removing.


I spray my silicone mold with non-stick spray.  I tried it without spraying and some of the egg remained in the compartments.  
These are SO versatile!!!  You could add mushrooms (I would sauté first), spinach, arugula, really any vegetable that you would like.
You can also add bits of meat like cooked bacon, sausage, pepperoni or ham.
Have fun!!  Experiment and enjoy!!


Calories: 55kcal
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Low carb breads and buns…..

Meal prep isn’t just a hobby or a pastime, it is CRUCIAL in my quest to eat healthy!!! Schedules, demands, unexpected events etc…..or even just plain being tired, are all a recipe for nutrition disaster unless I have foods ready that don’t sabotage my success.

It used to be sandwiches, or toast that I grabbed quick. The other culprit was leftover pasta or rice casseroles. If I could just have a reasonable sized serving, it would have been one thing, but no… I mean seriously, who eats a cup of spaghetti???????

I don’t eat nearly as much bread, and when I do it is usually one slice of a sprouted grain bread or a low-carb pita or lavash. However, today I tried two new recipes; one for a psyllium husk bread and the other a low-carb sandwich bun.

I can’t give the recipe for the buns because it would be a violation of the membership……but the bread recipe I found while reading an article on psyllium husk on the public blog.

I am learning that low carb breads usually contain some, even a lot, of eggs. Neither of these recipes had eggs, which is why I wanted to try them.

Some of the other ingredients often found in keto bread and buns are:

  • almond flour
  • coconut flour
  • psyllium husk
  • ground flax
  • apple cider vinegar and baking powder for leavening

For a really good article on the benefit and uses for psyllium husk, click here.

For the bread recipe, click here.

So I haven’t tasted the buns yet, I will probably bring one tomorrow to work. The bread flavour is really good, but I think I squished it too much when I was kneading. It tastes great but slices are small and a little crumbly.

Trial and error….but it will still eat!!!

Enjoy!!!! Comment below if you try this or have other favourites!!! Always looking for new recipes!!!

UPDATE: The bun was really good!!!!