Erb Family Foods

advanced plan

No Bake Coconut Bars

April 28, 2023
Cuisine
Course

Ingredients

• 2 ½ cups unsweetened coconut
• 1 cup melted coconut oil
• ⅓ cup of Xylitol or ⅓ tsp of Stevita
• 2 teaspoons vanilla extract
• ½ teaspoon salt
• ¼ cup Lilly’s dark chocolate chips + 1 scoop Chocolate Whey Protein
Instructions

1. In a bowl, mix all together: coconut, oil, vanilla, and salt until well combined.
2. Spread mixture in a 9×9″ baking dish.
3. Freeze until coconut oil has set and bars harden, about 30 minutes
4. Melt chocolate until smooth, slowly add Choc. Whey Protein and mix well with chocolate. Pour the mixture over coconut.
5. Return to the freezer for 30 minutes or until chocolate has set up.
6. Cut into bars and serve.

Pollo Con Queso

April 26, 2023
Cuisine
Course

Cheeeeesy 🧀 Queso Chicken

Chicken Ingredients:
• 1-2 tablespoons of olive oil
• 1 1/2 pounds chicken breast, cut into bite sized cubes
• 1 teaspoon chili powder
• 1 teaspoon paprika
• 1 teaspoon garlic powder
• 1 teaspoon onion powder
• 1 teaspoon cumin
• 1/2 teaspoon oregano
• 1/2 teaspoon salt and pepper
Queso Ingredients:
• 1 (4 ounce) can mild green chiles
• 1/4 cup heavy cream + more for thinning if needed.
• 2 ounces cream cheese, softened
• 1 1/2 cup shredded Monterey Jack or Pepper Jack
• 1/2 cup Kerrygold Cheddar cheese or whatever cheese you have on hand

Instructions:
1. Combine all of the chicken spices in a bowl. Add diced chicken. Coat evenly. I like to sprinkle more of the spices
2. Heat the olive oil in a large skillet to medium heat.
3. Add the cubed chicken to the hot skillet.
4. Brown the chicken 3-4 minutes on each side until cooked through. Remove from the skillet and set aside.
5. Reduce the heat to low. Add the green chiles, cream cheese, heavy cream, add the shredded cheese in small increments (about 1/2 cup at a time).
**Continuously stir the queso as the cheese melts until all the cheese has been used. Add additional heavy cream or milk until it reaches your preferred consistency.**
6. Add the chicken to the skillet and toss in the queso. Serve immediately.

Chicken Soup

April 26, 2023
Cuisine
Course

Chicken Soup for the Soul + Spine 🥣

You’ll need
• Leeks
• Carrots
• Rib of Celery
• 1/2 Onion
• Radishes
• I-2 cloves garlic
• 1/2 cup of long grain wild rice (avoid for advanced plan)
• 4 chicken breast
• 4 boxes of chicken broth
• favorite seasonings

Boil a pot of chicken broth with all of the ingredients chopped. Once chicken is cooked thoroughly, remove to shred then put back in. Soup is ready when chicken is cooked & shredded – and when veggies are soft. Be sure to season well – garlic powder, onion powder, parsley, Italian seasoning, salt, pepper & etc. Enjoy!

“Wonton” Soup

April 26, 2023
Cuisine
Course

“Wonton” Soup without the Wontons🍲
FOR THE MEATBALLS
• 2 Pounds Ground Turkey
• 1 Egg
• 1 Small Onion or 1/2 Large Onion
• 1 Cup Parmesan Cheese, shredded
• 1 Teaspoon Pure Sesame Oil
• 1 Teaspoon Salt & Pepper
• 1 Teaspoon garlic powder & parsley/or italian
FOR THE SOUP
• 1 Quart Chicken Broth
• Inch of fresh Ginger or more, chopped into pieces
• Freshly chopped Green Onions

1. Heat oven to 400•
2. In a large bowl, place ground turkey, egg, chopped onion, Parmesan cheese, sesame oil & spices. Stir well to combine.
3. Round turkey into 1 inch balls and place in a large glass pans. (I made two dishes of turkey meatballs).
3. Place turkey meatballs in oven for 18-25 mins.
4. Heat chicken broth in a pot on the stove for the soup. Add ginger. And add meatballs when ready from oven.
5. Add green onions & additional spices you like. Enjoy!

General Tso Chicken

April 26, 2023
Cuisine
Course

General Tso Chicken 🐔

5-6 chicken breast cut into bite sized cubes
2 eggs
2 tablespoons heavy whipping cream
1/2 cup Tapioca Flour (start with this, add more if needed)
Optional for thickening: 1 tbsp cornstarch**
A lot of Ginger spice
Garlic Powder
Salt & Pepper
Coconut oil for frying

For the sauce
1 tbsp Tomato paste
1/4-1/2 cup coconut aminos
1/2-1 cup golden monk fruit
1-2 tbsp sesame oil
More ginger, garlic powder. (I put a lot!)
optional xanthan gum for thickening
optional sesame seeds & chopped green onions

1. Dice chicken breasts into bite sized cubes. Set aside. 2. Whisk 2 eggs & heavy whipping cream in a small bowl. 3. Combine tapioca starch with ginger spice in separate bowl. Mix. 4. Heat coconut oil on medium heat. Depending on your pan/pot, place enough coconut oil to have half the chicken cubes coated in it when dropped in. About 1/2 cup. 5. Coat the chicken in the egg mixture then the dry mixture then put in the coconut oil to “fry.” 6. You might need to do in small batches. Continue process until chicken is cooked. Remove chicken from pan then season with salt & pepper. 7. In the same pan, place the sauce ingredients and cook on low-med heat. Whisking often. Taste it before coating chicken in it. You may need to add more monk fruit/more coconut aminos. Add salt & pepper. Enjoy!

Let us know how yours turned out! 😊
We could easily make an orange sauce instead as well with fresh oranges, sesame oil & sweetener.

Keto Turtles

April 26, 2023
Cuisine
Course

Caramel Chocolate Clustere/Keto Turtles 🍫

You’ll need:
Caramel:
¼ cup butter
1 cup sweetener
½ cup heavy cream
½ tsp vanilla extract
Other:
2 cup Lily’s sugar free chocolate chips
2 cup raw almonds

Directions:
Roast your raw almonds. You can roast them in a pan with butter.
Make your caramel sauce by adding the sweetener into a pan on medium heat. Stir until it turns into a golden brown amber color.
Add the heavy cream, vanilla extract, butter and stir until the caramel sauce thickens.
Add the roasted almonds into the caramel sauce pan and mix it together.
On a baking sheet lined with parchment paper, add scoops of the caramel almond mixture and form clusters.
Freeze the caramel clusters for 5-10 minutes.
Melt your sugar free chocolate chips, take the caramel clusters out from the freezer and drizzle it on the caramel clusters.
Top with some flaky sea salt.
Freeze for 2-3 hours and enjoy!

Keto Garlic Bread

April 26, 2023
Cuisine
Course

KETO GARLIC BREAD 🥖 🍞 🧄 😋
1.5 cups shredded mozzarella cheese
3 tbsp cream cheese
1 egg
1/2 cup almond flour
2 tbsp coconut flour
1/2 tsp garlic powder
1/2 tsp oregano
1/4 tsp salt
1/4 tsp pepper
1/4 cup shredded parmesan cheese
1/2 cup Kerrygold cheese (or more mozarella)
1 tbsp chopped basil (optional)

1. Preheat the oven to 425°F. Prepare a baking sheet with parchment paper.
2. In a small pot on the stove, add 1.5 cups of mozzarella and the cream cheese to melt together on low heat. Do not overcook.
3. To the melted cheese, add the egg, almond flour, coconut flour, herbs, salt, and pepper. Stir with a spatula until well combined.
4. Allow the dough to cool slightly in order to make it easier to work with. Place the dough onto a parchment-lined baking sheet. Use fingertips to pat the dough out or rolling pin on plastic wrap.
5. Bake for 5 minutes. Remove from the oven, pop any large air bubbles if necessary, and sprinkle with the remaining 1/2 cup of Kerrygold cheese & parmesan cheese.
6. Bake for an additional 5-7 minutes until the edges of the dough are golden brown.
Optional: Garnish with basil, and serve with tomato sauce for dipping.

Cajun Sausage Grain Free Pasta

April 26, 2023
Cuisine
Course

Creamy Cheesy Cajun Sausage Grain Free Pasta 🍝 🧀

Need:
1 box of Banza pasta (grain free)
4 tbsp Butter (divided)
All beef sausage no nitrates (cooked/sliced) or choice of protein (chicken, or mix of sausage & chicken)
1 half onion, chopped
2-3 cloves of garlic, minced
1 cup Heavy whipping Cream
1/2 cup parmesan cheese
Seasonings – garlic powder, Cajun, salt, pepper

Boil pot of water for the Banza chickpea pasta. Cook noodles according to package (about 7 minutes). Drain & set aside.

Next, add 2 tbsp butter to pan. Add sausage or choice of protein. Add seasonings to protein (Cajun, salt, garlic powder, etc). Cook until browned. Remove from pan. Add another 1-2 tbsp of butter. Once melted, cook onions & garlic. Add heavy whipping cream & Parmesan cheese. Keep stirring then add the protein back in. Enjoy! Sprinkle with seasonings of choice!

Lemon Dill Salmon & Green Beans

April 26, 2023
Cuisine
Course

Our favorite salmon + green beans! 😊

1 pound salmon, skin removed, bite sized pieces
Lots of Seasonings – salt, pepper, lemon, garlic, dill
1 or 2 lemons to squirt lemon juice
1 tbsp avocado oil
2 tbsp butter (divided)
1 small package of fresh green beans
1/2 cup chicken broth
1/2 cup heavy whipping cream
1 tsp+ xanthan gum to thicken

1. Remove skin from salmon, slice into bite sized pieces. Season with lemon, garlic, dill, salt, pepper.
2. Cook salmon in avocado oil & 1 tbsp of butter on medium heat until cooked through. Then remove from pan.
3. Add 1 tbsp butter, green beans & salt to the pan. Squeeze lemon juice.
4. Add chicken broth & heavy whipping cream. Stir.
5. Add xanthan gum to thicken.
6. Place salmon back in pan & serve! Optional – top with capers.

Low Carb Onion Rings

April 26, 2023
Cuisine
Course

Low Carb Onion Rings 🧅

Ingredients:
2-3 organic sweet onions
1 cup Almond Flour
3 tbsp Coconut Flour
3/4 cup Parmesan Cheese
1/2 tsp Paprika
1 tsp dried Parsley
1/2 tsp Salt
1/2 tsp Pepper
3 eggs
Olive or avocado oil

1. Slice onions somewhat thick, into rings.
2. In a separate bowl, place flours, Parmesan cheese & seasonings. Stir til combined.
3. In a separate shallow bowl, whisk eggs.
4. Cook oil in deep pan on stove on medium heat.
5. Do a 2-3 onion rings at a time. Coat onion ring in egg, flour then egg again before frying on stove.
6. Place carefully on dish lined with paper towels. And serve!

Berry Cobbler

April 26, 2023
Cuisine
Course

No sugar | No grains Berry Cobbler

For the filling:
3 cups berries
1/4 teaspoon xanthan gum (to thicken)
2 tablespoon Swerve (or other sweetener)
Juice of half of a lemon or approx 1 tsp

For the topping:
2 tablespoons butter
2/3 cup almond flour
2 tablespoon Swerve (or other alternative)
1/2 teaspoon lemon juice

1. In a bowl combine the berries, xanthan gum, sweetener, and lemon juice and mix well until coated.
2. Add the berry mixture to a baking dish.
3. Melt the butter. Stir in the almond flour, sweetener, and lemon juice until a crumbly dough forms.
4. Using your hands, crumble the dough over the berry mixture in clumps.
5. Bake in oven at 375 for 18-22 minutes or until the crust is golden brown and the berries are bubbling. Serve warm or cold.
*we whipped 2 cups heavy whipping cream until creamy, added about 1/2 tsp stevita & 1 tbsp vanilla extract. delish!

Creamy Tuscan Chicken

April 26, 2023
Cuisine
Course

Creamy Tuscan Chicken 🐔 🍅

5-6 thin boneless, skinless chicken breast
2tbsp butter
2tbsp olive oil
2-3 garlic cloves
Basil & Oregano (Spices or Fresh)
2 handfuls of tomatoes, sliced
2 cups spinach
1 cup heavy whipping cream(or more)
1/2 cup parmesan cheese
Salt & Pepper

1. Season chicken breast with salt, pepper & garlic powder. Cook chicken breast on medium heat in 1tbsp olive oil & 1tbsp butter.
2. Remove chicken from pan & set aside.
3. Add 1tbsp olive oil & 1tbsp butter to pan. Heat garlic til fragrant.
4. Add tomatoes to pan. More salt. Add basil & oregano. Cook 2-3mins.
5. Add spinach. Wait until wilted.
6. Add heavy whipping cream. Simmer 3 mins.
7. Remove from heat & mix in parmesan cheese.
8. Place chicken back in pan & serve!
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