https://www.youtube.com/embed/E3ULOwcrYcE
today i'm going to share with you guys my keto
menu that i'm going to feed my family for for the week but it's going to be super easy because
i'm going to make up a bunch of freezer meals i'd love to prep up freezer meals because it's
one of those things that you can batch up you can batch cook on one day and then make up a bunch
of meals to have either throughout the week or throughout the month or even just to like pick and
choose when you want to throw something in if you forgot to plan out dinner for that day but this
week i know it's going to be busy for our family so i'm prepping up all these meals on one day
and we're going to have them throughout the week i have four recipes that i want to share with you
guys three of them you can either cook in your slow cooker instant pot or the stovetop and one of
them we're just gonna put in the oven that one is a keto chicken pot pie to help me make these keto
freezer meals i've partnered with freezer fit for this video freezer fit is a membership website
where you have access to all different kinds of freezer meals where it has all the instructions
on there for you a huge range of recipes you can choose from any variety of cuisine they have
keto low-carb sugar-free gluten-free vegan all different sorts and it makes it so easy
everything is laid out for you including the ingredients instructions how you would cook it in
a slow cooker after it's frozen or an instant pot after it's frozen and has the nutrition facts
on there as well i was super impressed with this website they have a huge selection of keto
recipes on there to make my life so easy when it comes to coming up with healthy keto dinners
for my family i chose three recipes that i want to share with you guys today we're going to be
making a keto pot roast keto mac and cheese chili and a spicy sausage soup i'm also going to share
with you guys my recipe for keto chicken pot pie if you guys want to try freezer fit i'll have
a link down below that you guys can click on it's freezerfit.com ketofocus but you'll
get access to a free online cooking class as well as a cookbook where you can learn how
to prep up 10 keto freezer meals in 30 minutes the recipe i'm going to start with first is
a keto pot roast now i'm going to store my freezer meals in ziploc bags you can use a glass
container or plastic container too whatever is more convenient or if you're eco-conscious then
i would go that route i'm going to first start by labeling my plastic bag now i printed out these on
nifty little labels and i'll have it listed down below before the label maker that i use to do this
but i want to put this on here all the information just to make it easy when i pull it out to cook it
that day i'll have all the instructions on there of what i need to add how to do it if i'm going
to use a slow cooker or an instant pot how to cook it from frozen versus cooking it from thawed
plus it will have all the nutrition facts on there so i can easily plug that into my fitness pal so
i can calculate my macros for the day now to help me add in all of my ingredients i found these
nifty little freezer bag holders from amazon i'll have those linked down below for you as
well but to start we're gonna add all of our ingredients in so you're gonna need around two
pounds of a beef chuck roast 1 cup of beef broth 1 tablespoon of garlic powder or you can use
minced garlic i'm actually using garlic paste in this case 2 teaspoons of salt 2 teaspoons of
liquid aminos or fish sauce i'm gonna be using fish sauce two teaspoons of paprika a teaspoon
of onion powder a teaspoon of black pepper two teaspoons of rosemary two teaspoons of
dried thyme a teaspoon of dried oregano a half a teaspoon of basil and a half a teaspoon of
parsley we're gonna add that all to our ziploc bag seal it up and we're gonna freeze that now
this recipe also has some ingredients that will go in separately it has some diced up
vegetables you'll need two cups of radishes that you've cut into quarters along with
one cup of chopped celery they said to freeze these separately so these are going
in a smaller ziploc bag and it'll be frozen alongside the pot roast now for the week when
we have this i'm cooking it in the slow cooker they do recommend thawing it out first
before you put it into your slow cooker you're gonna slow cook it for six to eight hours
and then two hours before it's done we're gonna add in those frozen vegetables this turned out
really good my family enjoyed it we actually had it over some mashed cauliflower and it was
one recipe my kids actually requested for me to make again i'll have this full recipe down below
for you guys but if you guys want to be able to print it out head over to the freezer fit website
and next up since it's getting kind of chilly outside we're going to make some soup so this
is an italian sausage and cauliflower rice soup after i've labeled out all of our instructions
for preparation it's time to add everything to our bag so in our freezer bag we're going
to add in 1 pound of italian sausage one 14 ounce can of diced tomatoes two cups of
cauliflower rice four cups of baby spinach a quarter cup of olive oil one cup of diced onion
a cup of diced celery a tablespoon of tomato paste a tablespoon of garlic powder or in this case
i'm using garlic paste a teaspoon each of basil dry oregano and parsley a teaspoon of red pepper
flakes along with onion powder one and a half teaspoons of salt and a half a teaspoon of black
pepper we're gonna mix these together and put it on our freezer now i'm choosing to cook this in
my instant pot and i'm gonna cook it from frozen so i'm gonna put down this whole brick of
frozen italian sausage and cauliflower rice soup into my instant pot and i'm going to saute that
for about five minutes and then flip it over and then we're gonna add in six cups of beef broth
and then pressure cook it on high for 20 minutes after it's done cooking we're going to stir in
some parmesan cheese and this was excellent it was just like a hint of spice and perfect with
that cauliflower rice you can't even tell that there's cauliflower rice in this recipe next up
we're going to be making a chili mac and cheese into the freezer bag i'm going to add one pound
of ground beef a 14 ounce can of tomato puree six cups of cauliflower florets
a half a cup of olive oil half a cup of diced yellow onion a tablespoon of garlic powder or i'm using
garlic paste 2 tablespoons of chili powder 2 teaspoons of ground cumin a teaspoon
of onion powder a teaspoon of salt and a teaspoon of black pepper a half a teaspoon
of paprika and a quarter teaspoon of cayenne mix that together and we're gonna freeze it and
this is one recipe i'm also gonna cook in my instant pot but there are instructions on the
freezer fret website for slow cooker the last keto freezer meal that i'm gonna show you how to
make today is a keto chicken pot pie we're gonna start by making our chicken pot pie filling
first so in a large skillet i'm gonna add two tablespoons of butter over medium medium-high
heat and then saute a half a cup of diced onion three cloves of garlic that's minced i'm just
gonna use garlic paste one teaspoon of thyme eight ounces of mushrooms one cup of diced celery
and then i'm also going to add in half of a cup of carrots and a half a cup of green beans don't get
mad at me on the carrots i just think i love the color and it's a classic thing to add to chicken
pot pie and really a half a cup of carrots adds hardly any carbs so you can totally omit this
if you want if you're just anti-carrot and just go with either more green beans or just emit it
completely but i really think that you guys should just splurge a little bit especially this time
of year when we just want some comfort food you want to cook that until all your vegetables
are tender take about five minutes next you want to add in our thickener you can use either half
a tablespoon of coconut flour or two tablespoons of arrowroot powder stir that in and then we're
gonna slowly whisk in one cup of chicken broth continue cooking that until your mixture starts to thicken and then add in three
cups of cooked shredded chicken and i always keep some cook shredded chicken
around it's one thing i actually make up in my instant pot i'll have that listed down below
on how you can easily make up shredded chicken and i store it in my freezer just for instances
like this that make really really quick meals where i could just grab some chicken mix in some
other ingredients and bam you have dinner now to make it creamy we're going to add in 4 ounces of
cream cheese that's cubed up and 3 tablespoons of parsley mix that together until it's combined
and then we're going to set it aside and work on our keto pie crust for this keto pie crust i'm
going to be making a fat head dough just because i like the savoriness of the cheese from the fat
head dough it pairs really well with this keto chicken pot pie to make the keto fat head dough
pie crust we're gonna add three and a half cups of mozzarella cheese to a bowl and we're gonna melt
it down in the microwave at 60 second intervals until it's melted then to a food processor we're
going to add one and a half cups of almond flour one egg one teaspoon of baking powder and then
we're gonna add in that melted mozzarella cheese and half a teaspoon of salt you
wanna pulse this until everything is combined in a dough ball forms but if you
don't have a food processor you could actually use an electric mixer it's going to take longer
i've even mixed up all these ingredients by hand using my hands or a spoon it's just it's kind
of harder to do the food processor is so easy next we're gonna roll out our pie dough
in between two layers of parchment paper i'm gonna pour in my chicken pot pie
mixture into my freezer container first and then just lay down a layer of the pie crust poke it with some holes just to give
it some room to vent when it cooks and then cover it and pop it in your freezer and then when it comes time to baking
your keto chicken pot pie you want to do it in a 375 degree oven and to cook it from
frozen it'll take you around 40 to 45 minutes
