Culture

22 Keto Recipes To Try Out If Quarantine Has You Stumped In The Kitchen

Updated May 18, 2020.

So you’re trying out a ketosis diet? Welcome to your Latinx elevated palette salvation. Given that everyone and their mother (including mine) are swearing by this diet, we asked for their favorite recipes. You can stop scrolling through searching keto recipes for the versions of pandemono, arroz con pollo y tortilla española.

We’ve got you.

1. Chorizo Cauliflower

“Paleo Chorizo Cauliflower by Worthy Pause.” Digital Image. Worthy Pause. 19 April 2018.

Basic rules of keto are:

  1. High protein
  2. High fat
  3. Low carbs

So, instead of using regular arroz, try pan-frying cauliflower rice instead. Sure, you can buy this at almost any grocery store these days, but you can also just blend a head of cauliflower for ~8 seconds and it’s cheaper. 😉

2. Instant Pot Chicken Paella

“rice with chicken and asparagus in a skillet” Digital Image. The Castaway Kitchen. 19 April 2018.

The fam swears by cauliflower rice, what can I say? Here’s the instant pot way to make this, broken down into different waves. Just cook each wave until tender and add the next in:

  • 1 sweet onion
  • 3 slices bacon (sugar free, nightshade free)
  • 3 medium carrots
  • 1 stalk rhubarb (about a cup diced)
  • 4 garlic cloves
  • 2 bay leaves
  • 3lbs boneless skinless chicken thighs
  • 1/4 cup red wine vinegar
  • 1/4 cup olive oil
  • 1 tsp sea salt
  • 1 tbsp (scant) celery salt
  • 1 tbsp garlic powder
  • 1 tbsp dried herb blend (compliant Italian seasoning: oregano, thyme, rosemary)
  • 1 tsp turmeric

Now just cook 2 bags frozen cauliflower rice on low for 3 minutes and TADA!

Adapted from The Castaway Kitchen

3. Fathead Nachos

“Fathead Nachos.” Digital Image. Ditch the Carbs. 19 April 2018

You’re making these nachos yourself:

  1. Mix 3/4 cup of shredded/grated cheese and 1/3 cup almond flour/meal in a microwaveable bowl. Add 2 tbsp cream cheese. Microwave on high for 1 minute.
  2. Stir then microwave on high for another 30 seconds. Remove and stir again. Add an egg, salt, and 1 tsp cumin, 1 tsp coriander and pinch of chili powder. Mix.
  3. Place the pastry between 2 pieces of baking parchment/paper and roll into a thin, rectangle. Remove the top baking paper/parchment.
  4. Slide the baking paper/parchment with the Fat Head pastry, on a baking tray (cookie tray) or pizza stone, and bake at 425F for 12-15 minutes, or until browned on the top. Flip the pastry over (onto baking paper/parchment) and brown the other side.
  5. Once cooked, remove from the oven and cut into tortilla chip triangle shapes. Bake again at 425F for 3 – 5 minutes.

While cooking, make some meat sauce using ground beef, a can of diced tomatos, chili powder and tomato paste. You got this.

Adapted from Ditch the Carbs.

4. Low Carb Tacos with Cheese Taco Shells

“Have a low carb taco night with these cheese taco shells made from baked cheddar cheese formed into the shape of a taco! Stuff your low carb taco with ground chorizo and ground beef cooked in Rotel and topped with diced avocado and sour cream.” Digital Image. Homemade Interest. 19 April 2018.

This is the best hack of all time.

  1. Preheat oven to 350F.
  2. On a baking sheet lined with parchment paper or a silicone mat place 1/4 cup piles of shredded cheese 2 inches apart (in a circle shape). Press the cheese down lightly so it makes one layer.
  3. Place baking sheet in the oven and bake for 5-7 minutes or until the edges of the cheese are brown.
  4. Let the cheese cool for 2-3 minutes then lift it up and place it over the handle of a spoon or other utensil that is balanced on two cups to make a rigid upright taco shell shape.
  5. Let cheese cool completely then remove.
  6. While you continue to bake your cheese taco shells place the ground beef and ground chorizo in a skillet over medium high heat cooking until it is completely cooked through.
  7. Drain the grease from the meat and then add a can of RO*TEL , cumin, and chili powder.
  8. Simmer for 5 minutes then salt to taste.
  9. Add meat to taco shells and top with your favorite taco toppings.

Adapted from HomemadeInterest.com

5. Spaghetti Squash Burrito Bowl

“Spaghetti-Squash-Burrito-Bowls” Digital Image. I Breathe I’m Hungry. 19 April 2018.

Meet nature’s spaghetti if you haven’t already. The fam swears by this one.

  1. Preheat the oven to 375°F and line a cookie sheet with foil OR fill a 9 x 13” glass baking dish with about an inch of water.
  2. Wash the spaghetti squash and then slice off the stem at the top. Cut the squash in half lengthwise and then use a spoon to scrape out the seeds and the darker yellow strands that the seeds are attached to.
  3. Rub a little bit of high heat oil on the inner edges of the squash and then place each half face down on the baking sheet/dish. Roast in the oven for 30-45 minutes. You can test to see if it’s done by scraping the inside with a fork. Strands should come loose as you scrape all the way down to the flesh.
  4. While the squash is roasting, prepare the filling by warming one tablespoon oil in a large pan over medium heat. Sauté a sliced red onion for a few minutes and then add a chopped red pepper and 2 chopped jalepeños. Sprinkle with salt & pepper and cumin and cook to desired softness (6-7 minutes)
  5. When the squash is done cooking, allow it to cool for a few minutes before handling. Turn the oven to broil and then transfer the squash to a surface where you can scrape the inside and begin stuffing.
  6. Scrape about 3/4 of the inside out onto a dish and then layer the filling inside (1/2 can black beans, 1 cup corn, peppers and onion, salsa and cilantro). Top with the spaghetti squash and press down then add another layer of filling. Sprinkle green onion on top and then finish with shredded cheese.
  7. Broil in the oven for about 5 minutes so that the cheese is bubble and golden brown then serve!

Adapted from Making Thyme for Health.

6. Keto Lime Creamsicles

“Keto Lime Creamsicles” Digital Image. Elena’s Pantry. 19 April 2018

As if there wouldn’t be a sweet tooth recipe!? Here’s how:

  1. Blend a can of full fat coconut milk, 1 avocado, 1/2 cup lime juice, 1/4 tsp vanilla stevia, 1/8 teaspoon vanilla powder.
  2. Pour into popsicle molds.
  3. Freeze 4 hours.
  4. Slurp away.

Adapted from Elena’s Pantry.

7. Grain Free Tortillas

“There’s a reason I called these http://meatified.com grain free tortillas foolproof: the dough comes together in a flash. This will be your new favorite recipe for tacos & more!” Digital Image. Meatified. 19 April 2018.

If you haven’t heard of cassava flour yet, best stock up. Make these like your usual tortilla but instead use this:

  • 1 cup cassava flour
  • 3 tbsp cold pork lard
  • dash of sea salt
  • 1/2 cup cold water

Just process it all together, divide the flour into six portions, press and flash fry. Voila!

Adapted from Meatified.com.

8. Chicken Salsa Verde Tacos with Lime Pickled Red Onion

“These Chicken Salsa Verde Tacos from http://meatified.com are totally AIP & allergy friendly, although you’d never guess it. These nightshade free tacos will please a crowd!” Digital Image. Meatified. 19 April 2018.

Alright, got those grain-free tortillas? We’ll make this easy.

  1. First pickle your onions by pressing a 1/2 cup of finely sliced red onion into a jar. Add the juice of 3 limes and let sit while you do the rest (at least 15 minutes).
  2. Then, sizzle up some shredded chicken, green onion salsa verde and chicken broth in a small pot.
  3. Assemble and enjoy.

Adapted from Meatified.com.

9. Beef Tacos

“Paleo Mexican Beef Tacos.” Digital Image. Paleo Flourish. 19 April 2018

This recipe is already in our blood, but here it is anyway:

  1. Saute a diced onion in 1 tablespoon of coconut oil until the onions turn translucent.
  2. Add in 1 lb ground beef and sauté until the beef is pretty much cooked. Use a spatula to stir the beef to ensure it doesn’t clump together. Pour out any excess water.
  3. When the beef is pretty much cooked, add in:
    • 1 can diced tomatoes
    • 1 diced bell pepper
    • 1 diced jalapeño
    • 2 cloves minced garlic
    • 1 Tbsp cumin powder
    • 1 Tbsp paprika
    • 1 Tbsp dried oregano
    • 1/4 tsp chili powder
    • salt and pepper to taste
  4. Cook until the tomatoes are soft.
  5. Garnish with cilantro and serve with lettuce wraps or by themselves.

Adapted from Paleo Flourish.

10. Crockpot Paleo Pork Carnitas Recipe

“Crockpot Paleo Pork Carnitas Recipe #paleo https://paleoflourish.com/crockpot-paleo-pork-carnitas-recipe” Digital Image. Paleo Flourish. 19 April 2018.

May lettuce cups always be a part of our lives. Amen.

  1. Mix this together:
    • 2 Tablespoons of olive oil
    • 1 Tablespoon of dried oregano
    • 1 Tablespoon of lime juice
    • 1 Tablespoon of cumin powder
    • 1 Tablespoon of chili powder
    • 1 Tablespoon of paprika
    • 1/4 cup orange juice  (optional)
    • 1 medium onion , chopped
    • 6 cloves of garlic, minced
  2. Place 2 lbs of boneless pork shoulder into a slow cooker, pour the mixture in and rub.
  3. Set the slow cooker to cook for 8 hours on low heat.
  4. When it’s ready, remove the meat and any onions from the slow cooker.
  5. Shred the meat and season with extra salt to taste.
  6. Enjoy with the lettuce wraps, lime wedges, and chopped cilantro.

Adapted from Paleo Flourish.

11. Cuban Picadillo Quesadillas

“picadillo quesadillas” Digital Image. Skinny Taste. 19 April 2018.

If you’re craving quesadillas, get the low-carb tortillas (or make those grain-free cassava flour tortillas) and make these your only carbs today.

Just brown 1.5lb lean ground beef on high heat and season with salt and pepper. Once cooked through, drain the juice from the pan. Then add all of this and simmer for 20 min:

  • 1/2 large chopped onion
  • 2 cloves garlic, minced
  • 1 tomato, chopped
  • 1/2 pepper, finely chopped
  • 2 tbsp cilantro
  • 4 oz (1/2 can) tomato sauce (I like Goya, check label for Keto)
  • kosher salt
  • fresh ground pepper
  • 1 tsp ground cumin
  • 1-2 bay leaf
  • 2 tbsp alcaparrado (capers or green olives would work too)

Cuban picadillo + Mexican quesadilla= drool city.

12. Slow Cooker Chile Verde

“slow cooker chili verde” Digital Image. A Girl Worth Saving. 19 April 2018.

Guys this is so easy. Just add all this to a slow cooker and cook on high for six hours.

  • 2 cups beef broth
  • 1 tbsp dried cilantro
  • 1 tsp cumin
  • 2 tsp sea salt
  • 1/2 tsp oregano
  • 1/2 tsp black pepper
  • 1/4 cup olive oil
  • 3/4 lb Anaheim chilies remove seeds and finely dice
  • 2 jalapenosremove seeds and dice
  • 1 medium oniondiced
  • 6 cloves garlicminced
  • 1 1/2 lbs diced Pork tenderloin

Shop This Keto Friendly T-Shirt For $24.99!

Adapted from AGirlWorthSaving.net.

13. Tortilla Española

“Paleo Spanish Omelette Recipe #paleo https://paleoflourish.com/paleo-spanish-omelette-recipe” Digital Image. Paleo Flourish. 19 April 2018.

To make this keto-friendly, we have to pull out the papas. :'( No te preocupes, there is cauliflower rice, and this satisfies that craving.

  1. Preheat oven to 350 F.
  2. Sauté two diced bell peppers and 1 diced onion with 3 Tbsp olive oil. Season with salt and pepper to taste. Parboil 1/2 head cauliflower florets – boil for 2 minutes and drain immediately.
  3. Mix this in a bowl:
    • sautéd vegetables
    • 8 medium eggs, whisked
    • 1/4 cup coconut cream
    • 4 Tablespoons parsley, chopped
    • Salt and pepper, to taste
  4. Pour the mixture into a greased 9-inch by 9-inch (23-cm by 23-cm) square baking dish.
  5. Make sure the spread the vegetables (especially the cauliflower) out carefully.
  6. Bake for 20 minutes until the eggs are soft but set.

Adapted from Paleo Flourish

14. Paleo Tamales

“Paleo Tamales” Digital Image. Paleo Cupboard. 19 April 2018.

Sad news: masa isn’t the most keto-friendly (beware of the carbs). Make your tamales como siempre but instead swap out your masa dough with this:

  • 4 cups almond flour
  • 1 tsp. sea salt
  • 4 Tbsp. cold lard/bacon fat
  • 1/4 cup beef or chicken broth

Just mix it all together in a bowl and set aside for ten minutes before beginning to form your tamales.

Adapted from Paleo Cupboard.

15. Low-Carb Tortilla Chips

“Low Carb Tortilla Chips (Keto, Gluten-free)” Digital Image. Wholesome Yum. 19 April 2018.
  1. Preheat the oven to 350 degrees F. Line a baking sheet with parchment paper.
  2. In a large bowl, mix together:
    • 2 cups almond flour
    • 1/2 tsp chili powder
    • 1/2 tsp garlic powder
    • 1/2 tsp cumin
    • 1/4 tsp paprika
    • 1/4 tsp sea salt
  3. Add an egg and mix using a hand mixer, until a crumbly dough forms.
  4. In a small bowl, microwave 1/2 cup shredded mozzarella until it’s melted and easy to stir. (Alternatively, you can melt it using a double broiler on the stove.) Add to the dough mixture and knead/squeeze with your hands until well incorporated. If it stops incorporating before it’s fully mixed, you can reheat it for 15-20 seconds again before kneading more.
  5. Place the dough between two large pieces of parchment paper. Use a rolling pin to roll out very thin, about 1/16″ thick.
  6. Cut the dough into triangles and arranged on the parchment lined baking sheet. Bake for 8-12 minutes, until golden and firm. The chips may release some sizzling oil on the top – just pat dry with a paper towel. They will crisp up as they cool.

Adapted from Wholesome Yum.

16. Low Carb Lasagna Stuffed Peppers

“Low Carb Lasagna Stuffed Peppers – 7 Ingredients (Gluten-free) – This easy, gluten-free, low carb stuffed peppers recipe is like a cheesy ground beef lasagna packed into sweet bell peppers. The low carb lasagna ever!” Digital Image. Wholesome Yum. 19 April 2018.
  1. Preheat oven to 375 F. Line a baking sheet.
  2. Chop off the tops and scoop out the innards of 6 bell peppers. Hack: thinly slice off a bit of the bottom so it stands up straight.
  3. Make a meat suace by heating 1.5lb ground beef & 4 cloves garlic minced on medium-high heat. Stir in marinara sauce and 1 tbsp Italian seasoning
  4. Layer 1-2 Tbsp each of meat sauce, ricotta cheese, and shredded mozzarella cheese.
  5. Bake for 30 minutes with a aluminum foil tent over the peppers. Remove foil and bake 10 more minutes to brown the cheese.
  6. EAT.

Adapted from Wholesome Yum.

17. Jalapeño Poppers

“Jalepeño Poppers Recipe.” Digital Image. Dr. Axe. 19 April 2018

What’s low-carb, high fat and wrapped in bacon? 😛

  1. Preheat oven to 350 F. Line a baking sheet.
  2. In a medium-sized bowl add and mix:
    • ½-1 cup goat feta
    • ½-1 cup shredded goat cheese
    • ½ teaspoon cumin
    • ½ teaspoon chili powder
    • ½ teaspoon smoked paprika
    • ½ teaspoon oregano
    • salt and pepper to taste
  3. Using your hands, fill each halved jalapeño with the cheese mixture.
  4. Wrap jalapeño with turkey bacon and place on baking sheet.
  5. Bake for 20 minutes.

Adapted from Dr. Axe.

18. Crucial step: follow @ketokouplenyc to get their pandebono recipe!

@ketokouplenyc / Instagram

They’re the inspo we all need to know that si se puede.

Caption: “Tonight’s Dinner: Shirataki “Rice”, marinated chicken and keto “pan de bono”! ??? Seasoned the rice with Goya sazon to give it an authentic yellow color and Latino flavor and it was delicious! The “pan de bono” is our own recipe based on traditional Colombian preparation– it includes only keto friendly ingredients! Be sure to keep an eye on our page– we’ll be releasing a recipe video soon ??”

19. Almond Flour Bread Cubano

@ketokouplenyc / Instagram

The bread is crucial. You can do the rest.

  1. Preheat oven to 375 F
  2. Beat in 1/4 tsp cream of tartar with 6 large egg whites until soft peaks are formed.
  3. In a food processer combine:
    • 1/3 of mixture
    • 4 Tbsp melted butter
    • 1.5 cup almond flour
    • 3 tsp baking powder
    • 1 pinch salt
  4. Add remaining  2/3 of egg mixture and gently process. DON’T OVERMIX.
  5. Pour into a buttered bread pan and bake for 30 minutes

Caption: “First Almond Flour Bread/ Almond Flour Crouton Success!! ?? Used this recipe on KetoConnect ( https://www.ketoconnect.net/recipe/best-keto-bread/ )Forgot the butter for this attempt, but it still turned out pretty good. We’re excited about being able to include a bread substitute into our daily regiment.”

Adapted from KetoConnect.net

20. Low Carb Tortilla Pizzas

@ketokouplenyc / Instagram

Because cauliflower crust is just too extra to make (trust).

Caption: “Woo lawd ? Yesterday we truly finessed two precious lil keto pizzas. The first was Jons— a little sauce, mozzarella, fresh basil and chicken breast. The second was mine— a little sauce, gouda, sausage, basil, and swiss chard. #keto #latinoketo”

And then another comment: “**ALL ON LOW CARB WRAPS OF COURSE**”

21. Chicken & Egg Salad Burritos

@ketokouplenyc / Instagram

This couple is goals. ATTN: Goya Sazon is keto-friendly!

Caption: “#missionwraps new, lower carb wraps are a godsend! They kill our craving for carbs while only being 4 TOTAL NET CARBS!!! They’re perfect for our chicken ‘n’ egg salad lunch wraps– shredded chicken, boiled eggs (chopped), onion, paprika, Goya Sazon, black pepper, brown mustard and a neat little chiffonade of some spring greens ? It’ll make your tummy haaaaappy ??”

We leave you with these amazing platters of food from real live people as your inspo.

@ketokouplenyc / Instagram

If I can eat that much avocado per meal, I’m here for it.

Caption: “Another finessed #latinoketo meal ? #miraclerice “chicken fried rice” seasoned with @goyafoods sazon, chicken seasoned with adobo and cilantro, fresh aguacate AND authentic Chilena pebre made by the mystical hands of Mama Leyton herself ???”

Notice any needed corrections? Please email us at corrections@wearemitu.com

Brazil Just Passed a Bill That Will Allow Rich Corporations to ‘Skip the Line’ for COVID-19 Vaccines

Things That Matter

Brazil Just Passed a Bill That Will Allow Rich Corporations to ‘Skip the Line’ for COVID-19 Vaccines

Photo via Getty Images

Currently, Brazil is one of the world’s epicenters of the coronavirus. In March 2021, Brazil saw 66,573 COVID-19-related deaths. That means 1 in every 3 COVID-related deaths worldwide are occuring in Brazil.

And it doesn’t appear that the numbers will be slowing down anytime soon. While the United States is making strides in their COVID-19 vaccine distribution, Brazil is lagging far behind. And things are about to get a lot more complicated.

On Tuesday, Brazil passed a bill that would allow corporations to buy up as many vaccines as they can get their hands on, and privately distribute them to their employees first.

Elected officials in Brazil are arguing that the country has become so desperate to vaccinate its citizens, that it doesn’t matter who gets the vaccines first at this point.

The country, once renowned for having one of the most robust and efficient public vaccine-distribution programs in the world, has failed to make strides towards getting their citizens vaccinated.

“We are at war,” said the leader of the chamber, Arthur Lira. “And in war, anything goes to save lives.” We don’t know about you, but usually when it comes to war, we’ve heard that soldiers prioritize the health and safety of young, the weak, and the elderly before their own? We digress…

Brazil’s plan to privatize the vaccine rollout has brought up moral and ethical questions.

From the beginning, the World Health Organization has asked countries to first prioritize essential health workers and then high-risk populations when distributing the vaccine.

Anything other than that would promote a pay-to-play schemes in which the rich could protect their lives before poor people could. And poor people are more likely to die from COVID-19 in the first place.

As Alison Buttenheim, behavioral scientist and expert on the equitable allocation of the COVID-19 vaccine said, vaccine distribution should not “exacerbate disparities and inequities in health care,” but instead address them. Brazil’s vaccine rollout plan would fail to do any of the above.

If countries begin to allow the rich to prioritize their own interests during the vaccine rollout, the consequences could be disastrous.

In a time when the world is stoked by fear and uncertainty, the worst thing that can happen is for rich companies to exacerbate inequalities by effectively choosing who lives or dies.

As the Strategic Advisory Group of Experts on Immunization said at the beginning of the global vaccine rollout: “any distribution of vaccines should advance human well-being and honor global equity, national equity, reciprocity, and legitimacy.”

Poor Brazilians should not be left to fend for themselves against COVID-19 simply because they are poor.

Notice any needed corrections? Please email us at corrections@wearemitu.com

Mother And Teen Daughter Endured Ten Years Of Separation, A Dramatic Border, And A Covid Hospitalization To Be Together

Fierce

Mother And Teen Daughter Endured Ten Years Of Separation, A Dramatic Border, And A Covid Hospitalization To Be Together

Separated from her mother for a decade, seventeen-year-old Cindy (who is only being identified by her first name) took a chance last month to see her. Despite her age, a raging pandemic, and the risks of crossing the Mexico–United States border she journeyed from Honduras to see her mother in New York. Her love for her mother was so deep, she was willing to risk everything.

In her mission, Cindy wound up in U.S. immigration facilities where she contracted Covid-19. After three days in a hospital bed in California, Cindy was finally able to contact her mother who had not learned of her daughter’s hospitalization.

Thanks to the help of a doctor who lent her their phone Cindy was able to make the call to her mother, Maria Ana.

“There are backlogs and delays in communication that are really unacceptable,” Maria Ana’s immigration lawyer Kate Goldfinch, who is also the president of the nonprofit Vecina, explained to NBC.

After learning about her daughter’s COVID-19 hospitalization, Maria Ana feared the worst. “Following weeks of anguish and uncertainty, Maria Ana spent most of her nights painting the bedroom she has fixed for Cindy, just ‘waiting for my girl,'” she explained to NBC.

Last Wednesday night, Maria Ana flew to San Diego to be with her daughter after she’d finally recovered from Covid.

At the emotional mother-daughter reunion, Maria Ana assured her daughter “no one else is going to hurt you.”

After Cindy crossed the border, she spent several days in a detention facility in Texas in the custody of Customs and Border Protection. According to NBC “On any given night, Cindy said, she would share two mattresses with about eight other girls. She could shower only every five days in one of the eight showers the facility had to serve 700 girls.”

“It was really bad,” Cindy told the outlet..

Cindy was among almost 13,350 unaccompanied children left in the care and custody of the Office of Refugee Resettlement at HHS. This last year has seen over 3,715 unaccompanied children at these facilities diagnosed with Covid-19. Worse, there are currently 528 unaccompanied children who have tested positive for Covid-19 and put in medical isolation.

Now, immigration advocates and families are pressing the U.S. government to pick up reunions of children and their families in the United States. Over 80 percent of unaccompanied minors currently in federal custody have family living in the states. According to Goldfinch, “40 percent have parents in the U.S.”

“So we would think that it would be fairly quick and simple to release a child to their own parent. But because of the chaos of the system, the reunification of these kids with their parents is really frustrating and backlogged,” Goldfinch explained, “most frustrating, of course, for the actual children and their parents.”

While Cindy was in the custody of the Department of Health and Human Services, no one managed to notify Ana Maria that her daughter was in the hospital according to Goldfinch

“I don’t know why my daughter has to be suffering this way, because it’s not fair. It’s something very sad for me,” Maria Ana explained to NBC

“I’ve already been through a lot,” Cindy went onto share. “But I hope it’s all worth it.”

Notice any needed corrections? Please email us at corrections@wearemitu.com