Roasted Acorn Squash Soup with Kale and Bacon

Fall is here is Oklahoma and I am loving it. The weather is cooler and a little rainy. Perfect time for Autumn soups.  This recipe is not low carb as are some of my recent ones. Sometime you just have to say, what the heck and go for some great soup.  I found this recipe on Martha Stewart’s site. I always change things up for my taste. I roasted my acorn squash fresh  versus using frozen. It took longer, but the sweet roasted flavor was there! I also added more bacon because….. well because I love bacon. LOL.  I used fresh garden kale, (yup mine is growing) with blanched kale from the freezer.  This weekend was cook from the fridge and freezer. Recently I ordered a half side of beef from my local butcher. They raise their own. It will be ready in mid-December, and  now I must get another deep freezer. I planned this for years and finally everything fell into place for me.  Well, enjoy this recipe!

  • 8 or more strips of Bacon, sliced in half inch pieces
  • 1 medium Onion , fine diced
  • ½ pound Kale thick stems removed and leaves fine chopped, about 8 cups
  • 4 cups or 24 ounces of roasted pureed Acorn Squash, (cut in half, deseed, roast for 1 hour in a 350 degree oven, peel and puree)
  • 3 cups Chicken Broth or Water
  • Sea Salt and fresh ground Black Pepper to taste


Cook bacon in a large sauce pot over medium heat until crisp about 5 to 6 minutes.Using a slotted spoon, transfer bacon to a paper towel lined plate. Set aside.  Add onion to bacon fat in pot cook until translucent  about 5 minutes. Add kale and cook until softened, about 4 minutes. Add half of the bacon pieces. Add squash puree and 3 cups of water  or chicken broth. And more to desired consistency. Season to taste. Bring to a boil and reduce to a low simmer for about 15 minutes. Garnish bowls with remaining bacon and serve with biscuits or bread if desired.

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Shrimp Ragu

Earlier this week I was watching OETA Create. It’s the PBS station in Oklahoma. Anyway, Nick Stellino’s cooking show featured a shrimp, pepper and asparagus ragu.  Now it so happens that asparagus is popping up in my garden. Oh so good.  After I came home from my errands today, my planned dinner was this shrimp ragu.  And it was yummy! I had some day old bread and I made garlic bread. Up ‘til that point it was fairly lo-carb, but there are times when you just have to go for it! I hope you enjoy this as much as I did.

  • 1 Tbls Extra Virgin Olive Oil (EVOO)
  • 4 slices of thick cut Bacon, cut into 1” pieces
  • 4 cloves Garlic, sliced
  • 1 cup Asparagus, cut into 1” pieces
  • 1 Red Pepper seeded and diced
  • 1 lb large Shrimp, shelled, de-veined and cut into 3 pieces (freeze the shells & save for fish stock)
  • ½ cup White Wine
  • 2 Tbls Butter
  • Salt & Pepper to taste
  • Garlic Bread

Heat the EVOO in a cast iron skillet over medium heat. Add bacon and cook until it starts to brown.  Add garlic and asparagus and cook about 4 minutes. Add red pepper, stir and cook for about 2 minutes. Add shrimp and cook about 3 minutes. Add wine to the skillet and stir until it reduces by half. About 4 minutes. Add butter. Stir until it melts.  Season to taste. You can serve this with garlic bread that you were cooking while the ragu was on the stove.

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Keto Friendly Chicken “Noodle” Soup

Today is a soup for lunch kind of day here in East Central Oklahoma. Yesterday is was 60 degrees and sunny. Today it is 30 degrees with freezing drizzles. So we need something warm when coming inside after feeding the horses and chickens. This is a keto friendly recipe that is so yummy. This recipe is an adaptation of a recipe  from Dana Carpendar’s “Fat Fast Cookbook 2”. I have added some ingredients. Her section of preparing shirataki noodles is invaluable. I am doing very well on my keto diet. I restarted on New Year’s Day and am sticking to it.

  • 2 cups homemade Chicken Stock or fresh cold Water
  • 2 large Chicken Thighs with skin
  • 1 Chicken Bouillon Cube (try to find a brand with no MSG)
  • 1 cup full-fat canned Coconut Milk (don’t use the coconut milk from a carton. Too much sugar)
  • ½ Tsp Garlic Powder or to taste
  • 1 Tsp Curry Powder or to taste
  • 2 ozs of Sugar snap Peas, cut in bite size pieces
  • 2 8 0z packages of Shirataki Fettuccini Noodles (optional, leave out if you can’t find them)
  • Sea Salt and Pepper to taste (you can use White Pepper so you don’t have black specks in your soup)

Put the chicken stock or water in a medium pot. Bring to boil. Add the chicken thighs and reduce to a simmer. Simmer for one hour. Take the chicken out of the pot and allow to cool in bowl. Set aside.  Add the next five ingredients to soup pot. Continue to simmer. When the chicken cools, shred or cut the meat. Add back into the pot.  I collect  the skin and bones in the freezer to make my chicken stock. I save them until I have a gallon bag full.

Prepare the noodles. The shirataki noodles come in a pouch of liquid. When you open the pouch, they will smell fishy. Open the pouches and pour into a mesh strainer in your sink. Rinse the noodles well. Place the noodles in a mircowavable bowl. Cook for 2 minutes on high. Rinse and drain. Fishy smell all gone. Put them back into the bowl. Cook another 2 minutes. Rinse and drain. Add the noodles to your soup. Enjoy. This will not last long.

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Keto Friendly Vidalia Onion Cheese Pie

Wow, this is so good! It did not last long in this house! The crust got a little too brown but is was still good.



  • 2 Tbsp Butter or Coconut Oil
  • 2 medium Vidalia or other Sweet Onions, thin sliced
  • 8 ozs. Monterey Jack cheese, shredded
  • 3 Eggs
  • 1 cup Heavy Cream
  • ½ Tsp Sea Salt
  • ½ Black Pepper
  • 1 Tsp Paprika
  • 1 Tsp Chipotle Pepper

Preheat oven to 350 degrees F.

In a heavy skillet, sauté the onion until tender and caramelized. While the onions are cooking, spray a pie plate with no stick spray. I use coconut oil that has no propellants. Beat the eggs, cream and seasonings in a bowl. Spread the cheese in the pie plate. Add onions on top of cheese. Pour egg mixture over all. Bake for 35 minutes based on your oven temp. Remove from over and let sit for at least 10 minutes before slicing.

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Ham, Cauliflower and Bacon Stew – Lo Carb

This another lo carb slow cooker recipe that is so easy and so good. What’s not to like? Ham and bacon!!!! Yum!




  • 3 cups Ham, diced
  • 1 lb Cauliflower Florets fresh or frozen
  • 6 ozs. Bacon, cooked and crumbled
  • ¼ cup Heavy Cream or Coconut Milk
  • 15 ozs. Chicken Stock, can or homemade
  • Salt and Black Pepper to taste
  • 4 cloves Garlic, peeled and pressed or chopped
  • 8 ozs. Cheddar Cheese, grated. I buy the block cheese and grate it myself. That way there is no added extras in my cheese.
  • ½ tsp. Garlic Powder
  • ½ tsp. Onion Powder

6 Green Onions, chopped as a garnish.

Mix all ingredients in a 4 quart slow cooker. Cook on high for 4 hours.

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Lo Carb Crustless Asparagus Quiche

img_0053This recipe is so good! I found it over at . It is going to be a go to recipe for company breakfast! It can be made the night before. Just let the pie dish get to room temp before baking.



  • 8 ozs. Asparagus, steamed
  • 2 cups Baby Spinach (I used a mix of spinach and pepper greens)
  • 6 Eggs, beaten
  • 2 ½ cups Mozzarella Cheese, grated
  • 2 tbsps. Parmesan Cheese
  • 2 cloves Garlic, peeled and pressed or chopped
  • Salt & Pepper to taste

Pre-heat oven to 375 degrees F. Grease a 9 inch pie dish. Set aside about ¼ cup of beaten egg. In a large bowl, combine the rest of eggs with 2 cups of mozzarella cheese and garlic. Stir in spinach. Pour into pie dish. Layer the asparagus on top of egg mixture. Pour reserved egg on top of asparagus. Sprinkle the ½ cup of grated cheese and the parmesan cheese on top. Bake for about 30 or until the edges are brown.

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Sriracha-Buffalo Cauliflower Bites Keto Friendly

img_0049I found this recipe over on . It is a great tasting vegetarian dish, but more importantly to me it is Keto friendly. I am getting back to my keto diet after the holidays. Time to get back on the weight loss wagon. I use this as a side for a main dish. You can also serve it as a snack with blue cheese dressing on the side. But watch for the carbs in the dressing if you are on a low carb diet.  You can also add 4 ounces of crumbled blue cheese into the buffalo sauce which is what I do. And BTW this would be a good football game snack.


  • 8 cups 1 ½ Cauliflower Florets
  • 2 Tbsp melted Coconut oil or Extra Virgin Olive Oil (EVOO)
  • ¼ Tsp Sea Salt or Kosher Salt
  • 2 Tbsp Fred’s Red Hot or similar hot sauce, for a real kick use Habanero
  • 2 Tbsp Sriracha Sauce
  • 1-2 Tbsp melted Butter
  • 1 Tbsp Lemon Juice

Preheat oven to 450 degrees. Spray a rimmed baking sheet with cooking spray. I use either Pompeian coconut oil spray or Bertolli EVOO spray that have no propellants in them.

Toss the cauliflower, oil and salt in a large bowl. Then spread on the baking sheet. Set the bowl aside you’ll need it later. Roast the cauliflower until its beginning to soften and brown on the bottom, 15 to 20 minutes. Your mileage and oven temps will vary.

While the cauliflower is roasting, combine hot sauce, sriracha, butter and lemon juice in the large bowl. Add the roasted cauliflower and toss with sauce to coat. Return the cauliflower to the baking sheet and roast for another 5 to 10 minutes. Serve and enjoy.

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