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Day 21 of the 21 Day Keto Challenge November 2020

Day 21 of the 21 Day Keto Challenge November 2020

It’s the final day, congratulations to you for reaching this milestone! 3 weeks ago you decided to make some changes to your health.  Whatever they were, and however the last 3 weeks went, I want you to stop and pat yourself on the back.  Even […]

Day 20 of the 21 Day Keto Challenge November 2020

Day 20 of the 21 Day Keto Challenge November 2020

Can you believe it, day 20 is already here?  No matter what the last 20 days have looked like for you,  I bet you’ve learnt something.  We all gain experience every single day, experience at living our lives.  Unless we stop and reflect on this though, […]

4 Keto Recipes You Can Make In Your Instant Pot

4 Keto Recipes You Can Make In Your Instant Pot

Keto diets have become popular with their high potential for weight-loss, as well as the resultant health benefits. Eating a keto diet we get to enjoy delicious food – but after a few it can get a bit monotonous! Our ‘safe list’ on Keto, while […]

Day 19 of the 21 Day Keto Challenge November 2020

Day 19 of the 21 Day Keto Challenge November 2020

Welcome to Day 19! Today I want to fill you in on some pretty awesome stuff I’ve been learning.  Im pretty sure it’s the key to happiness, but I’ll let you be the judge 😉 I recently learnt that your brain is different to your […]

Day 18 of the 21 Day Keto Challenge November 2020

Day 18 of the 21 Day Keto Challenge November 2020

Happy Day 18! With 3 days left, the last few emails have been focusing on the mindset of ‘what next’.  I’ve been writing about the mental shifts to keep going after the 21 Day challenge and make Keto a new lifestyle (or a re-found one!).  […]

Day 17 of The 21 Day Keto Challenge November 2020

Day 17 of The 21 Day Keto Challenge November 2020

17 Days down now 💪 Hope you’re feeling fantastic! This quote was sent to me by a fellow challenger the other day;  “Isn’t it nice to think that tomorrow is a new day with no mistakes in it yet?”― L.M. Montgomery And it got me […]

Day 16 of the 21 Day Keto Challenge November 2020

Day 16 of the 21 Day Keto Challenge November 2020

Happy Monday morning and Day 16! Yesterday’s post (found here) encouraged us to look at what keeps us motivated and accountable.  The tricky thing about motivation – It’s different for everyone.  You see this especially when it comes to healthy lifestyle choices.  For me, I […]

Day 15 of the 21 Day Keto Challenge November 2020

Day 15 of the 21 Day Keto Challenge November 2020

Day 15, here we go. The start of week 3, the final week!  You might be feeling like you’ve got a great rhythm now and are ready to continue on this week without any problems. But then what? Following a structured plan with a dedicated […]

Day 14 of the 21 Day Keto Challenge November 2020

Day 14 of the 21 Day Keto Challenge November 2020

2 weeks down, WOW! Great work 👏 Whatever these 2 weeks have been like for you, great work on even opening this email.  It means you are ready for change and want to improve your health 💚 This week, here in Melbourne, gyms were allowed to […]

Day 13 of the 21 Day Keto Challenge November 2020

Day 13 of the 21 Day Keto Challenge November 2020

Happy Day 13! Nearly 2 weeks down. You are past Keto flu, you might have seen some health improvements already. But maybe you haven’t… what then? How do you know Keto is ‘working’, or if it will ever work for you?  We humans tend to […]

Day 12 of the 21 Day Keto Challenge November 2020

Day 12 of the 21 Day Keto Challenge November 2020

Can you believe it’s Day 12 already??  Yesterday we learnt a little bit about macros. I know the ‘science’ and maths behind Keto can be pretty boring, but it’s still important. It’s like learning your ABCs before you learn to read. You need the baby […]

Day 11 of the 21 Day Keto Challenge November 2020

Day 11 of the 21 Day Keto Challenge November 2020

Hey Keto Super Star! We just crossed over the halfway hurdle – it’s all downhill from here! You’re probably feeling pretty good or learning to make small, daily adjustments to get you feeling better.  We’ve had lots of motivational and mindset emails, so today is […]

Day 10 of the 21 Day Keto Challenge November 2020

Day 10 of the 21 Day Keto Challenge November 2020

Good morning and happy Day 10! We are nearly half way. Today I want to talk a bit about fasting.  Not that long ago, fasting was a dirty word.  In Western culture, going without food is associated with unhealthy habits and starvation. 3 meals a […]

Day 9 of the 21 Day Keto Challenge November 2020

Day 9 of the 21 Day Keto Challenge November 2020

9 days in and a new week ahead of us! By now, you might have started to build some habits from following the 21 Day Challenge. Maybe you check in on the facebook group every day, or read these posts every day.  Maybe you have […]

Day 8 of the 21 Day Keto Challenge November 2020

Day 8 of the 21 Day Keto Challenge November 2020

8 Days down guys, and today is Sunday morning here in Australia ☀️ Sunday morning shows extreme polar opposites for people depending on their Saturday choices:  There’s the people out for a run or walk, cooking their Keto breakfast or heading to the market.  Then […]

Day 7 of the 21 Day Keto Challenge November 2020

Day 7 of the 21 Day Keto Challenge November 2020

WHEW 7 days in!! We made it to Saturday, we made it 1 week and I hope you are feeling AWESOME 🎉 With 2 weeks to go, we should mostly all be in ketosis by now and starting to feel some positive effects.  Hunger is […]

Day 6 – 21 Day Keto Challenge November 2020

Day 6 – 21 Day Keto Challenge November 2020

Welcome to Day 6! I have to say, I am LOVING the positive vibes over in the facebook group. I don’t really like facebook or social media in general, but it’s a necessary evil when it comes to getting a group of people together! We […]

Day 5 of the 21 Day Keto Challenge November 2020

Day 5 of the 21 Day Keto Challenge November 2020

Good morning ! Day 5 – great work on getting this far! Even if you’re just reading emails for now, or still yet to start. That’s ok. We are all on our own journey.  I hope one of these emails hits you where you need it, […]

Day 4 – 21 Day Keto Challenge November 2020

Day 4 – 21 Day Keto Challenge November 2020

Good morning! Day 4  – time is flying and I hope you’re starting to feel more energetic!  If you’re brand new to Keto, it can be really overwhelming.  There’s a lot of opinions.. and a lot of bad information out there.  I see facebook groups […]

Day 3 – 21 Day Keto Challenge November 2020

Day 3 – 21 Day Keto Challenge November 2020

Hey Day 3 already – I hope you’re feeling on top of your game! You might have noticed my emails this year are a little less “what are macros” and a little more “getting your head in the game”. As Keto has gained popularity over the years, there […]

Day 2 – November 2020 Keto Challenge

Day 2 – November 2020 Keto Challenge

Welcome to day 2 – I hope you had an amazing Day 1 of the 21 Day Keto Challenge! I wonder, did you weigh yourself yesterday when we started? What about today? And when you saw that number, did you connect your self worth or […]


Latest

Keto Beef Cheeks with Cauliflower Mash

Keto Beef Cheeks with Cauliflower Mash

Keto Beef Cheeks

This is the dish that launched my entire blog. I’ve always loved cooking, but when anyone tried these Keto Beef Cheeks, their eyes would roll back into their head.

The look of bewilderment on their face at how something so delicious just came out of the slow cooker, while I was sitting with them drinking wine, was the best for me. It tastes so delicious, so complicated, so indulgent – how can it be easy AND healthy AND cheap?

This recipe for Keto Beef Cheeks remains one of my most popular recipes, even though they are notoriously ugly and difficult to photograph. Now I have some new photos, hopefully a few more people can see how succulent that meat is and give it a shot!

Keto Beef Cheeks

When it comes to planning ahead to succeed at a change of diet, the slow cooker is your friend.

With a little bit of preparation in the morning, you can arrive home to a hearty, rich aroma that will make the neighbours envious when you are cooking these Keto Beef Cheeks all day.

Pairing a slow cooked meal with a simple side like cauliflower mash means there is only 10 – 15 minutes of cooking time at night before you are tucking in.

No matter how hungry you are when you arrive home, having these Keto Beef Cheeks waiting for you in the slow cooker will ward off any temptation for take away.

After simmering away for 8 hours, what used to be a tough piece of meat becomes melt-in-your-mouth tender. I get my beef cheeks from the supermarket regularly when they are special, I think they are still somewhat unknown which often means they are reduced to clear.

When I see them cheap, I buy them all and freeze them. Winter = beef cheeks in this house.

The red wine really adds to the depth of flavour. I have a mantra that you shouldn’t cook with a wine you wouldn’t drink.

After all why produce a beautiful meal that’s been stewing in a sub-par wine?

Keto Beef Cheeks

The secondary benefit is that you have a bottle of wine open now. So of course you must have a glass with this dish.

Isn’t Keto wonderful?

We are lucky in Australia with our red wines, and I used a Shiraz for this but you could really use whatever red wine you like.

The most important part of this dish is to lick the bowl afterwards. I spoon the juices from the pan into a small sauce dish and pour a little over to add even more flavour.

You can easily cook this for a larger crowd by adjusting the servings below to as many people as you want.

The keto mash should be as soft and silky as you can get it, which means the more powerful your food processor is, the better. I have a Thermomix and that thing turns cauliflower into puree in 30 seconds flat!

The trick is cooking the cauliflower as long as possible, until it is really tender. Adding the butter and cream makes it super silky and smooth.

You can also add more salt and pepper to the cauli mash if you like, but using salted batter is generally sufficient.

 

SAVE KETO BEEF CHEEKS TO PINTEREST

Keto Beef Cheeks Pinterest

Similar meals to Keto Beef Cheeks

Keto Chicken Cacciatore

Keto Slow Cooker Stroganoff

Keto Lamb Shanks 

Keto Beef Cheeks
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Slow Cooker Beef Cheeks & Cauliflower Mash

A melt-in-your-mouth alternative to the usual slow cooker stew, this rich dish is combined with a simple cauliflower mash that will have you going back for more. 

Prep Time 25 minutes
Cook Time 8 hours
Total Time 8 hours 25 minutes
Servings 4
Calories 259 kcal

Ingredients

  • 2 tablespoons olive oil
  • 4 large (300gram)or 6 small (250 gram)beef cheeks
  • 1 small white onion roughly chopped
  • 1 celery stalk roughly chopped
  • 1 carrot roughly chopped
  • 4 cloves garlic minced
  • 2 teaspoons dried thyme
  • 4 leaves dried bay
  • 1 cup red wine
  • 1 cup chicken stock
  • Salt and pepper

Cauliflower Mash

  • 1/2 Head cauliflower
  • 2 tbsp salted butter
  • 2 tbsp cream

Instructions

  1. Pat dry the beef cheeks and season with salt and pepper. In a large frying pan, using 1 tablespoon of olive oil, sear the cheeks until lightly browned on each side.

    After frying off the beef cheeks, put the remaining tablespoon of olive oil, onion, carrot and celery in the frying pan with the crushed garlic and sauté for approximately 5 minutes until the onion is becoming translucent. You don’t eat these pieces, they are in there for flavour so it doesn’t matter if they aren’t pretty.

    Pour the vegetable mixture into the bottom of the slow cooker. Pour the red wine and chicken stock into the frying pan and turn the heat up to high and cook for 1 minute, scraping the bottom of the pan to get any remaining vegetables and garlic.

    Arrange the beef cheeks on top of the vegetable mix in the slow cooker and cover with the red wine and chicken stock. Toss in the thyme and bay leaves and stir lightly to distribute the herbs, ensuring the beef cheeks remain on top of the vegetables.

    Cook for 8 hours on low. These become so tender they melt in your mouth and very forgiving, so an extra hour here or there doesn’t hurt them. 

Cauliflower Mash

  1. Cut the cauliflower into small florets and steam. I usually use a microwave safe container with a splash of water, and steam until completely soft and falling apart. In my microwave, this is usually about 4 – 6 minutes.

    Once falling apart, blend the cauliflower with cubed butter, salt and pepper. Depending on the water content of your cauliflower, you can add the cream to help blend it.

    Serve the cheeks over the cauliflower mash, topped with a little bit of the juices from the pan. I give the vegetables to my non-keto boyfriend and he loves them 

Nutrition Facts
Slow Cooker Beef Cheeks & Cauliflower Mash
Amount Per Serving
Calories 259 Calories from Fat 144
% Daily Value*
Fat 16g25%
Saturated Fat 6g38%
Cholesterol 28mg9%
Sodium 184mg8%
Potassium 481mg14%
Carbohydrates 13g4%
Fiber 3g13%
Sugar 4g4%
Protein 4g8%
Vitamin A 2960IU59%
Vitamin C 39.5mg48%
Calcium 64mg6%
Iron 1.9mg11%
* Percent Daily Values are based on a 2000 calorie diet and all calculations are estimates only.