Broccoli Cheese Soup - Keto, Dump & Go Crockpot Soup

Soup is the ultimate comfort food, we all know this. Making it at home is not only satisfying but it gives the opportunity to control the ingredients as well as the carbs. CRUCIAL when it comes to a low carb diet. I am obsessed with creating a blog with recipes that anyone can make to help feel no deprivation. A lifestyle won't work if you constantly want or crave something and you tell yourself you "cant" have it. Instead, why not enjoy it but make it right! This recipe is one of those where you will take a bite and immediately feel like you're eating at Panera. Try it and let me know what you think!

Broccoli Cheddar Crock Pot Soup- Makes 7 cups

3 cups chicken or vegetable broth

1 cup heavy cream

8 oz whipped cream cheese (I prefer the Philadelphia brand)

1/2 cup parmesan cheese

2 Tbsp butter

5 cups of broccoli florets, cut into small bite size pieces

1/2 tsp garlic powder

1/2 tsp ground mustard

1/2 tsp dried thyme

1 tsp minced onion

salt and pepper to taste

4 cups total of shredded cheese (I prefer 3 cups mild cheddar and 1 cup of extra sharp cheddar)

Dump into the crock pot the broth, cream, cream cheese, parmesan, butter and broccoli, garlic powder, ground mustard, dried thyme, minced onion and a sprinkle of salt and pepper. 

Set to high heat for 2 1/2 hours. 

Then stir well. Using an emersion blender blend some of the broccoli. (This is optional but I prefer there to be smaller broccoli chunks)

Then add the cheese a little at a time, stirring well until the cheese is melted in before adding more. Taste for seasoning and add more salt or pepper if needed.

Allow the soup to warm through another 10 minutes or so and then serve. 

Store the soup in a container in the fridge and enjoy within 4 days. 

ENJOY!

Nutritional Info per 1 cup of soup

526 Calories

21.8 grams of protein

7.3 grams of carbs

1.8 grams of fiber

5.5 NET CARBS

5 Tips That Helped Me Lose 8 Lb in 10 Days!

Let's jumpstart this weight loss because I'm tired of being suck at this weight. I've got a little left before I get to my goal weight and it seems like I'm trying but.... am I? 

.......I said this to myself about a month ago. I decided that with the way the world is right now I need to take back some control. I decided to stop focusing on the things I can't control and instead take back some of my control and really evaluate what I was doing everyday. That being my thoughts as well as my actions. Some of these changes I made might seem drastic but for me it was a long time coming and I feel amazing! I have a few follow up videos coming up so make sure you watch this video and then subscribe to my channel so you don't miss anything! 

Garlic Butter Sauce you can put on EVERYTHING!

The only garlic sauce you will ever need in your life. And the crazy part is, I'm not even over exaggerating! This sauce is perfection and it goes with EVERYthing. Chicken, shrimp, scallops, cod, tofu, roasted vegetables, cauliflower rice, eggs, you get the picture .... everything and anything. 

Garlic Sauce- Makes 6 servings

4 Tbsp extra virgin olive oil

1 head of garlic, cloves sliced very thin (about 10 cloves)

3/4 tsp red pepper flake (optional)

zest and juice of a lemon

2 Tbsp butter

1/2 cup dry white wine (I use Sauvignon Blanc or Chardonnay or Pinot Grigio)

1 Tbsp chopped parsley for garnish

In a cold heavy bottom skillet (I use cast iron) add in the olive oil, sliced garlic, and red pepper flake. Then turn on the heat to medium. 

Allow the oil to come to temperature and begun to lightly cook the garlic. This takes about 3-4 minutes.

Once the garlic is light brown add in the white wine. Allow to bubble for about 2 minutes and reduce. Then add in the lemon zest and juice. Stir to combine. 

Let the sauce bubble for another 2-3 minutes then whisk in the butter. 

Taste and season with salt and pepper.

Garnish with chopped parsley and drizzle over whatever your heart desires!

Enjoy!

Nutritional Facts per serving:

132 Calories

1.9 grams of Carbs

0.2 grams of Fiber

1.7 NET CARBS

.4 grams of Protein

Cheeseburger Quesadilla - Low Carb & Keto Friendly!

Craving fast food but all of a sudden I'm mad I can't have the bun... LOL I have reached that point in my life. Since I'm sticking to my weightloss goals I needed to find a way to recreate these fast food flavors at home and make it so delicious that I didn't feel deprived. And now we have the Cheeseburger Quesadilla. If you are keeping this Keto and Low Carb friendly the ingredients really matter. I used low carb wraps by Ole and I use low sugar ketchup and I only use a tiny bit. Check out the links below. If you try this one make sure to tag me on social media (Instagram @lil_piece_of_hart). Check out the video above for a tutorial on how I made these... and then once you're done with the video MAKE THEM! You will not be sorry!

Cheeseburger Quesadilla- Makes 1

1/4 lb ground beef
2 slices of cheese (I used American)
1 1/2 Tbsp chopped white onion 
5 dill pickle slices
1 wraps of your choice (My Fav)
1/2 Tbsp yellow mustard
1/2 Tbsp low sugar ketchup (Why I use Heintz)
1 tsp extra virgin olive oil
salt and pepper
small pat of butter 

Heat a heavy skillet (I used my cast iron) on high heat and add in the olive oil. Allow to get very hot and then add in your ground beef. Flatten with a spatula to make one big patty. Season with salt and pepper.  Allow to cook until a crispy crust has formed. Flip, season the other side with salt and pepper and then once it is cooked through, transfer to a plate. 

For this next step of making the quesadillas I used my nonstick skillet. 

Heat skillet over medium heat and rub the butter on the bottom of the skillet in a thin coating. Place a tortilla in the skillet and add in one piece of American cheese onto one side of the tortilla. Then add in half of the meat, cutting the meat to fill one side of the tortilla. 

Top with onion, mustard, and ketchup Then add 5 pickle slices and the other slice of cheese. 

Fold the wrap over and cook for another 30 seconds or so until the bottom of the tortilla is browned. Then flip over and cook an additional 30 seconds to a minute until the cheese has melted and the bottom of the tortilla is browned. 

Remove from the heat, cut into wedges or halves and ENJOY!

Nutritional Facts Per Quesadilla 

(using the exact ingredients I used)

387 Calories 

34 grams of protein

21 grams of carbs

12 grams of fiber

9 Net Carbs

Asian Style Broccoli

 My favorite recipe of the moment! This dish is literally the best broccoli ever! The perfect amount of each ingredient paired with some fresh broccoli and boom- amazing side dish that goes well with pretty much anything. I love to have this dish with some ahi tuna steaks! That has been our go-to Summer dinner this year. These flavors would also pair well with chicken or shrimp or tofu- whatever you like and have on hand. The absolute best part is this can be prepared in about 5 minutes... RUN and make this one!

Asian Style Broccoli- Serves 5

5 cups broccoli florets

1/4 cup water

For the sauce:

3 Tbsp low sodium soy sauce

1/4 tsp Sesame Oil

2 Tbsp Olive Oil

2 Tbsp water

2 cloves of garlic, minced

2 tsp ginger paste or fresh ginger minced

1 Tbsp toasted sesame seeds for garnish (optional)

Combine broccoli and 1/4 cup of water in a bowl and microwave for 2-3 minutes (depending on your microwave) to steam the broccoli. You can also steam the broccoli on the stove top. Drain broccoli of excess water after steaming.

In a medium size skillet add in the soy sauce, sesame oil, 2 Tbsp water, and olive oil. Then turn the heat on medium. Allow to bubble- takes about 3 minutes. 

Then add the ginger and garlic to the pan. Stir well. Cook for a minute then add in the steamed broccoli and stir to coat the broccoli in the sauce. Cook another minute.

Top with toasted sesame seeds, serve, and ENJOY!

Nutritional Information per serving:

98 calories

7.7 grams total carbs

2.7 grams dietary fiber

5 net grams of carbs

3.5 grams of protein

Sweet Potato Eggs

This recipe uses 3 main ingredients, some butter and some spices and WOW is it delicious. I love this recipe for transitioning back into a low carb diet because it's not super low in carbs coming in at 14 net so its great for everyone! Plus sweet potato have so many health benefits- they are a great source of fiber! And the fiber and antioxidants are great for your gut health. I also like to add in other vegetable to the sauté if I have them on hand- if you try this one let me know how you liked it down in the comments!


Sweet Potato Eggs- Serves 2
5 oz sweet potato, shaved into ribbons

1/3 cup white onion, chopped
2 Tbsp butter
4 eggs
Salt, pepper, and garlic powder to taste

In a non stick skillet over medium-high heat melt 1 tbsp of butter and add in the onion and sweet potato ribbons. Saute for 6 minutes stirring often to prevent burning. You want the sweet potato to get nice and crispy edges.
After 6 minutes move the sweet potato & onion mixture to the outer portion of your pan. Add in the rest of the butter (1 tbsp) to the middle of the skillet.
Crack your eggs into the melted butter and cook to your desired doneness. Flipping half way through cooking if needed.
Serve by scooping out the sweet potato mixture and adding the eggs right on top.
ENJOY!

Nutritional Information 

Per Serving:

311 calories

14 grams of net carbs

13.5 grams of protein