Daphne Rogers

TOMATO & CHEESE QUICHE 🍅 🧀 🌿 🥰

INGREDIENTS:
3 pizza dough wraps (available from office)
8 whole eggs
100ml skimmed milk
100ml single light Elmlea cream
Dried oregano
Salt & pepper
Tomato slices
40g feta cheese

METHOD:
1.) Place 3 pizza dough wraps in a baking dish lined with baking paper.
2.) In a bowl, beat the eggs and mix in the milk and cream and mix well. Add the dried orrgano, salt & pepper and mix.
3.) Pour the mixture on top of the dough.
4.) Add the tomato slices and feta cheese on top. Sprinkle some more oregano on top.
5.) Bake in a preheated oven for around 40 minutes. Important to use the bottom setting of the oven to ensure that dough is cooked well from the bottom.
6.) Add some fresh basil leaves on top and enjoy! 🥰

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EASY Meatballs Parmigiana

INGREDIENTS

For the meatballs:

1.5lbs ground beef

2 Tbl fresh parsley, chopped

3/4 cup grated parmesan cheese

1/2 cup almond flour

2 eggs

1 tsp kosher salt

1/4 tsp ground black pepper

1/4 tsp garlic powder

1 tsp dried onion flakes

1/4 tsp dried oregano

1/2 cup warm water

For the Parmigiana:

1 cup sugar free marinara

4 oz mozzarella cheese

INSTRUCTIONS

Combine all of the meatball ingredients in a large bowl and mix well.l

Form into fifteen 2″ meatballs.

Bake at 350 degrees for 20 minutes OR fry in a large skillet over medium heat until cooked through.

Pro-tip – try frying in bacon grease if you have any – it adds another level of flavor.

Frying produces the golden brown color shown in the photos above.

For the Parmigiana:

Place the cooked meatballs in an oven safe dish.

Spoon approximately 1 Tbsp sauce over each meatball.

Cover with approximately 1/4 oz of mozzarella cheese each.

Bake at 350 for 20 minutes (40 minutes if meatballs are frozen) or until heated through and the cheese is golden.

Garnish with fresh parsley if desired.

NOTES

Approx nutrition info per “naked” meatball: 121 cals, 8g fat, .7g net carbs, 11g protein

Approx nutrition info per meatball parmigiana: 151 cals, 9g fat, 1.7g net carbs, 12g protein.

Grilled Salmon with Roasted Potatoes, Broccoli & Creamy Herb Sauce
Ingredients:
For the Salmon:

1 salmon fillet

Salt & black pepper

Olive oil or melted butter

Lemon zest (optional)

For the Roasted Potatoes:

1 cup baby potatoes, halved

1 tbsp olive oil

1/2 tsp garlic powder

Salt & pepper

Fresh herbs (parsley, rosemary, or thyme)

For the Broccoli:

1 cup broccoli florets

Salt (to taste)

Optional: drizzle of olive oil or lemon juice

For the Creamy Herb Sauce:

1/4 cup plain yogurt or sour cream

1 tbsp mayonnaise (optional, for extra creaminess)

1 tsp lemon juice

1 tbsp finely chopped parsley or dill

Salt & pepper to taste

Instructions:
Roast the Potatoes:

Preheat oven to 400°F (200°C).

Toss the halved potatoes with olive oil, garlic powder, salt, pepper, and herbs.

Roast on a baking sheet for 25–30 minutes or until golden and crispy.

Cook the Broccoli:

Steam or boil broccoli florets for about 4–5 minutes until tender-crisp.

Season with a pinch of salt and drizzle with olive oil or lemon juice if desired.

Make the Herb Sauce:

In a small bowl, mix yogurt, lemon juice, chopped herbs, salt, and pepper.

Chill until ready to serve.

Grill the Salmon:

Season the fillet with salt, pepper, and a touch of olive oil.

Grill in a hot pan for about 3–4 minutes per side, depending on thickness.

Assemble the Plate:

Serve the grilled salmon with a generous spoonful of herb sauce.

Add roasted potatoes and broccoli on the side

This is the best potato salad I've ever had!
Ingredients:

2 lbs potatoes (preferably Yukon Gold or Red), peeled and diced

1 cup mayonnaise

2 tablespoons Dijon mustard

1 tablespoon apple cider vinegar

1 teaspoon salt

½ teaspoon black pepper

1 cup celery, finely chopped

½ cup red onion, finely chopped

3 hard-boiled eggs, chopped

2 tablespoons fresh parsley, chopped

Directions:

Boil the diced potatoes in salted water for about 10-12 minutes until fork-tender. Drain and let them cool.

In a large bowl, mix mayonnaise, Dijon mustard, apple cider vinegar, salt, and black pepper.

Add the cooled potatoes, celery, red onion, and chopped eggs to the bowl and mix gently.

Stir in fresh parsley for extra color and flavor.

Refrigerate for at least an hour before serving. The flavors will develop even more after a day or two. Enjoy this creamy, comforting potato salad!

🍤🍝 Garlicky Shrimp Scampi with Linguine 🍝🍤

Dive into a bowl of this delicious Garlicky Shrimp Scampi with Linguine, a perfect blend of succulent shrimp, buttery garlic sauce, and tender pasta.

Ingredients:

12 oz linguine pasta
1 lb large shrimp, peeled and deveined
4 tablespoons unsalted butter
4 cloves garlic, minced
1/4 teaspoon red pepper flakes (optional)
1/2 cup dry white wine or chicken broth
Juice of 1 lemon
1/4 cup freshly chopped parsley
Salt and pepper, to taste
2 tablespoons olive oil
Grated Parmesan cheese, for serving

Instructions:

Cook the Pasta:

In a large pot of boiling salted water, cook the linguine according to package instructions until al dente. Drain and set aside.

Prepare the Shrimp:

In a large skillet, melt 2 tablespoons of butter with 2 tablespoons of olive oil over medium heat. Add the garlic and red pepper flakes (if using), and sauté for about 1 minute until fragrant.

Cook the Shrimp:

Add the shrimp to the skillet and cook until they turn pink, about 2-3 minutes per side. Remove the shrimp from the skillet and set aside.

Make the Sauce:

In the same skillet, add the white wine (or chicken broth) and lemon juice. Bring to a simmer and cook for about 2 minutes, scraping up any browned bits from the bottom of the skillet.

Combine Everything:

Return the shrimp to the skillet and toss to coat in the sauce. Add the cooked linguine and the remaining 2 tablespoons of butter. Toss everything together until well combined and heated through.

Season and Serve:

Season with salt and pepper to taste. Sprinkle with freshly chopped parsley and grated Parmesan cheese.

Enjoy:

Serve immediately and enjoy your flavorful Garlicky Shrimp Scampi with Linguine! 🍤🍝🌿

This dish is a crowd-pleaser and perfect for any weeknight dinner or special occasion. Enjoy!

🍳🥑 Scrambled Eggs with Sautéed Mushrooms, Broccoli & Avocado
Simple, satisfying, and full of wholesome flavor—this is your go-to breakfast (or brunch!) for slow mornings and feel-good starts.

⏳ Recipe Time
✔ Prep Time: 10 minutes
✔ Cook Time: 10 minutes
✔ Total Time: 20 minutes
✔ Serves: 2

🛒 Ingredients
For the Scrambled Eggs:
4 large eggs
2 tbsp milk or cream (optional for extra fluffiness)
Salt & pepper to taste
1 tbsp butter or olive oil
For the Sautéed Veggies:
1 cup mushrooms, sliced
1 cup small broccoli florets
1 garlic clove, minced
1 tbsp olive oil or butter
Pinch of salt and pepper
For Serving:
1 ripe avocado, sliced
Optional: chili flakes, chopped parsley, or crumbled feta
📖 Instructions
1️⃣ Sauté the Veggies
Heat olive oil in a skillet over medium heat. Add mushrooms and cook until golden and soft (about 3–4 minutes). Add broccoli and garlic, sauté for another 3–4 minutes until bright green and slightly tender. Season with salt and pepper. Set aside and keep warm.

2️⃣ Scramble the Eggs
In a bowl, whisk eggs with milk (if using), salt, and pepper. Melt butter in a non-stick pan over medium-low heat. Pour in eggs and stir gently with a spatula, pushing from the edges to the center until just set and still creamy. Remove from heat.

3️⃣ Assemble & Serve
Divide scrambled eggs between plates. Top with sautéed mushrooms and broccoli. Add sliced avocado and garnish with chili flakes, parsley, or feta if desired. Serve immediately with toast or on its own.

💡 Why You’ll Love This
✔ Balanced, protein-packed, and nutrient-rich
✔ Quick and easy for busy mornings
✔ Creamy eggs, savory veggies, and buttery avocado—perfection!

Delightful Decadent Creamy Garlic Mushroom & Spinach Chicken! 🍗🧄🍄 Let me take you through this flavorful journey...

Ingredients:
- 4 boneless, skinless chicken breasts 🍗
- Salt and pepper to taste 🧂
- 2 tbsp olive oil 🫒
- 4 cloves of garlic, minced 🧄
- 1 cup sliced mushrooms 🍄
- 2 cups fresh spinach 🍃
- 1 cup heavy cream 🥛
- 1/2 cup grated Parmesan cheese 🧀
- 1 tsp Italian seasoning 🌿
- Fresh parsley for garnish 🌱

Preparation Steps:
1. Preheat the oven to 375°F (190°C). Season chicken breasts with salt and pepper. In an oven-safe skillet, heat olive oil over medium-high heat. 🍳
2. Sear the chicken for 4-5 minutes on each side until golden brown. Remove chicken from the skillet and set it aside. 🍗
3. In the same skillet, add minced garlic and sauté until fragrant. Add sliced mushrooms and cook until they are tender. 🍄
4. Stir in fresh spinach and cook until wilted. Pour in the heavy cream, Parmesan cheese, and Italian seasoning. Simmer until the sauce thickens slightly. 🥛
5. Return the chicken to the skillet, spoon sauce over the top, and bake in the oven for 20-25 minutes until the chicken is fully cooked through. 🍲
6. Garnish with fresh parsley before serving. Enjoy this creamy, garlicky goodness! 🌿

Prep Time: 30 minutes
Serving Size: 4 servings
Calorie Count per serving: Approximately 380 calories

Notes: To enhance the flavors, you can add a splash of white wine or chicken broth to the sauce. For a lower-calorie option, you can substitute heavy cream with half-and-half. Pair this dish with pasta or crusty bread to soak up the delicious sauce. How do you like to customize your creamy chicken dishes? 🍴

Roasted Veggie Chickpea Bowls with Maple Dijon Tahini

A vibrant and hearty dish that showcases simple roasted vegetables and chickpeas, paired with protein-rich quinoa and finished with a creamy maple dijon tahini sauce. This bowl is inspired by fresh, plant-based cooking that fuels your day with flavor and nutrition.

1 can (15 oz) chickpeas, drained and rinsed
1 sweet potato, diced
1 cup broccoli florets
1 cup cauliflower florets
1 red bell pepper, sliced
2 tbsp olive oil
Salt and pepper to taste
1 tsp smoked paprika
1 cup cooked quinoa

Maple Dijon Tahini Sauce:
3 tbsp tahini
1 tbsp maple syrup
1 tbsp Dijon mustard
1 tbsp lemon juice
2-3 tbsp water

Directions:
1. Preheat oven to 400°F (200°C).
2. Place chickpeas, sweet potato, broccoli, cauliflower, and red pepper on a sheet pan.
3. Drizzle with olive oil, season with salt, pepper, and smoked paprika.
4. Roast for 30 minutes until golden and crisp.
5. Whisk sauce ingredients and drizzle over quinoa and veggies.

Prep Time: 10 mins
Kcal: 350

Mexican Shrimp Cocktail
Ingredients:
• 2 Lbs Jumbo Shrimp
• 2 Celery Stalks, (sliced thin)
• 1 Jalapeno, (seeded, finely chopped)
• 1 Cucumber, (chopped)
• 2 Avocados, (peeled, pitted, chopped)
• 2 Handfuls Fresh Cilantro, (chopped)
• 1/2 Small White or Yellow Onion, (finely chopped)
• 2 Limes, (juice & zest)
• 1 Orange, (juice & zest)
• 11.5 ounce Can Tomato Juice
• 1/2 Cup Tomato Sauce
• 2 Garlic Cloves, (grated)
• Favorite Hot Sauce, (to taste)
• Salt/Pepper, (to taste)
Instructions for Mexican Shrimp Cocktail Recipe:
1. Bring large pot of water to a boil. Add shrimp and boil until shrimp curl into a loose ‘C’ shape and are cooked through. Time will vary depending on size of shrimp. Drain and transfer to ice or run under cool water. Cut shrimp into bite sized chunks.
2. In large bowl combine shrimp, celery, jalapeño, cucumber, avocado, cilantro and onion.
3. In separate bowl combine lime juice, orange juice, tomato juice, tomato sauce, garlic, hot sauce, salt and pepper. Pour into shrimp mixture and stir.
4. Chill for 1+ hour then serve.

Enchilada Casserole
2 lbs ground beef
4 ounces cream cheese softened
1 small can green chilies (optional)
6 Low Carb Tortillas
2 8 ounce cans of Old El Paso red enchilada sauce
2 cups Shredded Colby and Monterey Jack cheese (you can add more if you’d like)
1-2 stalks green onion
Keto friendly taco seasoning (I made my own)
Taco Seasoning recipe
* chili powder
* cumin
* paprika
* salt
* garlic powder
* dried onion
* oregano
* black pepper
Add all the spices to a jar. Cover tightly and shake! Use 2 tablespoons for every pack of taco seasoning called for in a recipe.
Brown ground beef and season with 4 tablespoons keto friendly taco seasoning and with 1/2 can of green chilies.
Add cream cheese to meat and combine.
Add 4 tbsp of enchilada sauce to bottom of 8×8 baking dish.
Lay 2 low carb tortillas over the sauce and top with half of meat mixture.
Add 2 low carb tortillas over the meat mixture.
Add enchilada sauce and top with remaining meat mixture.
Add remaining 2 tortillas. Top with remaining enchilada sauce.
Add cheese, remaining green chilies and green onion.
Bake at 350 degrees for 20-25 minutes. Enjoy!

Bacon-Asparagus Breakfast Muffins
Makes 12 muffins, 2 muffins per serving
Net 5G carbs per serving
Ingredients
Coconut oil, butter, or extra-virgin olive oil for greasing
four tablespoons (1/2 stick) unsalted butter
8 ounces bacon, chopped
1/2 onion, chopped
1 pound asparagus, trimmed and cut into bite-size pieces
1 cup shredded Gruyere or Swiss cheese
10 large eggs, beaten
1/4 cup heavy whipping cream
1 teaspoon Dijon mustard
1 teaspoon dried rosemary
1/2 teaspoon salt
1/8 teaspoon freshly ground black pepper
Instructions
1. Preheat the oven to 375°F. Grease a 12 cup muffin tin or use silicone muffin tins.
2. In a large nonstick skillet, heat the butter over medium-high until it bubbles. Add the bacon and cook until browned, about five minutes.
3. Add the onion and asparagus and cook, stirring occasionally, until the vegetables are tender, about five minutes
4. Spoon into the prepared a muffin cups.
5. Sprinkle with the cheese.
6. In a large bowl, whisk together the eggs, cream, mustard, rosemary, salt, and pepper.
7. Pour over the vegetables and cheese in the muffin cups.
8. Bake in preheated oven until the eggs are set, 12 to 15 minutes. Let cool slightly and remove the muffins from the tin.
Enjoy!!

🍳 How to start your day right: Keto breakfast, coffee, and bacon. 🥓☕