5 Ingredient Indian Butter Chicken
To save time and money, lately, I have been obsessed with the idea of 5 ingredient meals. I am not willing to sacrificing nutrition or flavor. Simplified Indian Butter Chicken is my latest creation. Curries are because they are packed with flavor and spices have so many health benefits including amazing anti-inflammatory properties. I use my Formula for a Simple Curry when I want to use up random veggies in the fridge and Simplified Butter Chicken when I have nothing at home and need to make a quick run to the store.
Can we all agree salt doesn’t count as one of the five ingredients?
Simplified Indian Butter Chicken
This recipe simplifies a classic dish without sacrificing on flavor!
Ingredients
- 2 lbs chicken breast or thighs
- 1 can tomatoes 14.5 oz
- 1 tbsp garam masala spice blend
- 2 tsp salt
- 3 tbsp butter grass-fed
- 1/2 cup yogurt full-fat is best
Instructions
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If not using crushed tomatoes, blend tomatoes garam masala and salt.
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Add tomato mixture and chicken to slow cooker.
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Place butter on top of chicken.
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Cook on Low for 3-4 hours (chicken thighs may take longer), or until chicken can be shredded.
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Remove chicken and shred.
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Mix chicken, tomato mixture, and yogurt together.
Recipe Notes
Stove Top Instructions
If your chicken is already cooked, you can prepare the sauce on the stovetop.
- Simmer pureed tomatoes, garam masala, and salt.
2. After the sauce has simmered for about 15 take off the heat and stir in yogurt and butter.
3. Mix in chicken and serve.
Serving Options
- serve over rice, cauliflower rice, or roasted veggies.
- garnish with cilantro
DIY Wild Green Powder
DIY Wild Green Powder is the easiest way to add Wild Edible Plants to your diet!
During the last 2 summers, I have been slowly learning about wild edible plants. I decided the easiest way to incorporate them into my diet was DIY Wild Green Powder.
Green powder is already part of my daily return so I figured it would be an easy way to preserve and consume daily wild plants.
CAUTION Before we go any further, I am NOT a wild plant expert! Please do your own research, and make sure you know the plants you are eating are safe!
Want to Make Your Own DIY Wild Green Powder?
I started to post about my morning foraging sessions and DIY Wild Green Powder on Instagram and people seem to be really interested, so here is how and why I make DIY Wild Green Powder. The best part is, anyone can do this and there are probably more edible wild plants in your backyard than you realize.
Note: Always be mindful to pick wild plants that have not been exposed to fertilizer, pesticide, or other pollutants.
The Flaw with Multivitamin
“I’ve always believed that it’s preferable to get the nutrients we need from whole foods, as they’re found in nature, rather than from isolated, synthetic sources”
Like many health-conscious people, I have taken a multivitamin most of my life, but now I am starting to think they are a waste of time. The brilliant Chris Kresser shares my option and I recommend you read his post Throw Away Your Multivitamins and Antioxidants. While there is a time and place for quality supplements, here are the reasons I have stopped taking a multi.
Nutrients work synergistically, so when they are consumed isolated they tend to not work as well or at all.
Many times multivitamins contain synthetic versions of micronutrients that the body does not recognize at all.
Ans to top it off all off, taking nutrients in values way higher than fo8/*und in foods, can be dangerous.!
Like I said there is a time and place for QUALITY supplements, but I have started consuming a green powder daily along with other whole food supplements, in place of a multivitamin.
I think adding DIY Wild Green Powder to my diet has been good for my overall health, and has really improved my skin!
Why Consume Wild Plants
Wild plants have been consumed by humans since, well, since there were humans. The knowledge of their food and medicinal properties used to be common. Knowledgeable people can still be found, but are less common. Luckily today you can find the information in great books and the internet.
Wild Plants are true superfoods. Because they grow in the wild, undepleted soil, and have to work so hard to survive they contain more nutrients. It is also so fun and relaxing to go pick your own foon in your yard or wild space.
I think is also possible that the probiotics found in solid remain on these wild plants if you do not cook them. It is my (educated) guess that dehydrating Wild Plants will not destroy these organisms.
Another reason to consume wild plants is more superficial but still worth mentioning. When your body has the proper nutrients and is in pretty good health it shows in your skin! High-quality products, like Beautycounter, can make a huge difference in your skin, but can’t make up for the lack of good health. If you want to learn more about why I love Beautycounter check out this post, but a diet high in nutrients is the most impactful thing you can do for your skin.
The Plants I Included
Dandelion (roots and leaves)
Yarrow (leaves and flower)
Fireweed (leaves and flowers)
Wild Strawberries (leaves)
Plantain (leaves)
Clover (leaves and flowers)
Like I already said I am NOT an expert. To keep from overwhelming myself I have just tried to learn a couple of new plants a year. I loke sharing what little knowledge I have with my kids, and they seem to enjoy helping out.
My hope is by the time my kids move out, all three of use will have a decent understanding of edible wild plants and how to use them.
Dandelions
Dandelions greens are one of the most studied edible wild plants with many micronutrients and help benefits. They have high levels of vitamins A, C, and K as well as a little calcium and potassium (source). They are also a great source of prebiotic fiber inulin.
For more information check out this great Dr. Axe post.
Dandelion roots are a little trick to pull up because the plant usually breaks right where it meets the root when pulling. It is possible to pull some root up when the soil is moist and you are able to dig slightly down with your fingertips. Chopping the roots into smaller pieces will speed up the dehydration time.
How to Make DIY Wild Green Powder
- Pick your wild plants. Please be safe and only pick plants you know are edible and clean.
- Wash your wild plants. In a large bowl soak you plants in plenty of water. I add a splash of vinegar. Gently massage them and swish them around. Let them soak for about 10 minutes.
- Drain and rinse wild plants.
- Place on a dehydrator tray. Make sure the layers are not too thick because this will greatly decrease dehydrated time.
- Dehydrate. I dehydrated every batch at a different temperature. As you cook food (plants, veggies, meat) some nutrients are destroyed while others become more bioavailable. I figured if I dehydrated the plants at a range from the lowest setting to the highest setting I might get a more complete range of the nutrients they have to offer, but I have nothing to back this up, but it doesn’t hurt.
- In small batches pulverize your dehydrated plants to a powder with either a blender or food processor.
- Store in an airtight container.
Because I am making years worth of DIY Wild Green Powder, I store a majority of the powder in the freeze and about a month’s worth in the fridge to help preserve the fragile nutrients.
Things I add to my DIY Wild Green Powder
To round out my Green Powder I add a couple of other things that would otherwise not be in my diet.
- Mushroom Powder
- Seaweed
- Spirulina
- Sea Vegetable
Sea Vegetables contain nutrients that many of us are deficient in such as iodine. I’m not great as good about eating them as my kids, so I ordered this sea vegetable blend (already dehydrated), blended them up, and added them to my DIY WIld Green Powder. Technically they are wild, right?
How To Consume DIY Wild Green Powder
Most afternoon, when the afternoon energy drop happens is a great time to take your Green Powder.
DIY Wild Green Powder taste, well healthy. I usually mix a scoop with just enough water to swallow like a shoot. I then drink a little kombucha, because I remember reading somewhere the probiotics help your body absorb more nutrients when you take a multivitamin and I love kombucha.
Sometimes right after I take my green shot, I take desiccated liver tablets and fish oil. The fat helps your body absorb the fat-soluble nutrients found in plants.
To save time you can put a scoop of DIY Wild Green Powder in a small jar with your other supplement. A tiny piece of Beeswax wrap is a great reusable way to separate the tables and powder.
You can also add DIY Wild Green Powder to smoothies, shacks, yogurt, whatever!
Start Foraging
Hope this inspires you to add more Edible Wild Plants to your diet!
Have fun with it!
If I can do it, so can you!!
Happy foraging!
(Low-Carb) Dehydrated Japanese Curry
Last year for my Dall Sheep Hunt I made (Low-Carb) Dehydrated Japanese Curry and it was delicious. For a complete list of all the food I packed last year, click here.
Jump to RecipeI made it again this year for an awesome Lady’s Weekend, Courtney from Her Inspired Journey organized. The awesome group of 12 women archers and they graciously let me talk their ear off about backcountry nutrition and DIY Dehydrated meals. When I made it for the ladies I added instant rice, but when I made it for this year’s sheep hunt I made it with cauliflower rice. Click here for a complete list of the mostly Low-Carb food I packed this year.
Now that I have made (Low-Carb) Dehydrated Japanese Curry a few times I thought it was time to update the recipe on the blog.
(Low-Carb) Dehydrator Japanese Curry Macros
To increase to desired calories and grams of fat of Dehydrated Japanese Curry just add butter, butter powder, avocado oil, and/or “rice”. MCT oil would also work if butter is not a good option for you.
Per serving
Total Carbs 21g
Fiber 5g
Net Carbs 16g
Protein 35g
Fat 20
Kcals 394 + butter and “rice”
1 tablespoon of butter= 100 kcals
⅓ cup Instant Rice= 128 kcals
⅓ head Cauliflower “Rice”= 49 kcals, 5g net carbs
You might as well double this recipe when you make it, eat half for dinner tonight, and dehydrate the other half. Cook once, eat twice 🙂
Packaging Your Japanese Curry
I also recommend adding an oxygen absorber in the bag before you seal it (remember to remove it before you add hot water).
As extra insurance, store your packaged Low-Card Dehydrated Meals in the freezer or refrigerator)
For more Dehydrator Recipes click HERE
(Low-Carb) Dehydrated Japanese Curry
Ingredients
- 3 carrots finely diced
- 1 lb ground meat of your choice very lean
- 1/2 onion
- 8 oz mushrooms
- 1 tablespoon curry powder
- 1/4 cup coconut aminos or soy sauce
- 1 tablespoon gelatin optional
- 10 oz butternut squash frozen
- Salt to taste optional
- Dehydrated cauliflower rice or instant rice
- Butter or butter powder optional
Instructions
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Mix gelatin with coconut aminos and set aside
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In a large skillet over medium-high heat brown meat, onions, and mushrooms together. Take extra care to break the meat up into small pieces.
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Meanwhile in a pan slowly warm up frozen butternut squash, until it is defrosted. Then puree with a stick blender or in a traditional blender.
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Once the meat is browned add squash puree, carrots, curry powder, and coconut aminos mixture.
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Simmer until the carrots are soft.
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Line a dehydrator tray with parchment paper or a silicone mat and evenly spread curry out, no more than a ¼ inch thick.
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Dehydrate at 165 °F or the highest setting on your dehydrator, for 12-16 hours, until the food is completely dehydrated.
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Once all the food is completely dried, let cool to room temperature.
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In 3 mylar bags, equally, divide all the ingredients. A kitchen scale can make this easier.
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Add dehydrated cauliflower rice or instant rice to each bag.
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Add a desiccant packet.
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Try to get all the air out you can and seal bag with iron or hair straightener.
In the Backcountry
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When you are ready to eat, add 1 ½ -2 cups of boiling water and let rehydrate for 20 minutes.
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Stir in butter if you have not already added butter powder and enjoy!
Dehydrated Cauliflower Rice
Ingredients
- 1 head cauliflower grated
Instructions
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Using a cheese grater, grate a head of cauliflower.
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Spread over lined dehydrator racks.
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Dehydrate at 165 °F or the highest setting on your dehydrator, for 10-12 hours, until the cauliflower is completely dehydrated.
Recipe Notes
You can buy cauliflower already riced, either fresh or frozen.
To see more of my adventures, how I am getting ready for my next hunt, and Paleo-ish/ Mostly Low-carb food and what I am currently cooking, follow me on Instagram or Facebook!
Wild and Well Fed is a participant in the Associates Programs. While this does not add any cost to the consumer it helps Gina continue to work on this blog. She only provides links to things she thinks will help you or you might really like. Thanks for the support!
High-Fat Keto(ish) Backpacking Food
I was going to wait until after hunting season when I had more time to write this post, but so many people have asked about my High-Fat Keto(ish) Backpacking Food. This will be a quick post and I am sure when I have more time I will polish it up a little, and probably find some embarrassing typos.
Year One of High-Fat Keto(ish) Backpacking Food
Last year on my Delta Sheep Hunt was my first-year High-Fat Food. Here is the Round-up from last year. It really changed my life. This year I went lower-carb and made some new recipe. I will be adding them to my blog soon. When I get back from my trip I will update this post with my field notes.
Breakfast
Fatty-Coffee with Protein
Calories: About 500
I kept it really basic this year if you want more variety here are 4 more powdered Keto Coffee Recipes.
Basic Protein Keto Coffee
Ingredients
- 1/4 cup Keto Creamer
- 3 scoops collagen protein powder
- 1 dash cinnamon optional
- 1 pinch salt
- 2 teaspoons instant coffee omit if adding to real coffee
Recipe Notes
Fat 24g Pro 27g Net Carbs 8g
Lunch
Meat and Cheese
Calories: About 400
Last year I packed Keto Lunch Baggies, this year I just did meat an cheese.
Each bag contains
- 2 cheese sticks
- 1 Paleovaley Beef Stick
- 1 Epic Bar (Mostly the new Rise & Grind)
Snacks
Calories: About 1,000
- 2 Heather’s Choice Packaroons 170 kcals x 2 = 340 Calories
- Nut Butter Packet (like Justin’s Chocolate Hazelnut & Almond Butter) = about 200 Calories
- 3 Low-Carb Collagen Coffee Peanut Butter Cups = 450 Calories
Dinner
Calories: About 900
This year I DIY Dehydrated my own Keto Dinner, I made:
- Green Chili
- Japanese Curry
- Thai Peanut Shrimp
- “Corned” Beef and Cabbage
I will get you the recipes as soon as I can! But in the meantime here are all my low-carb dehydrated recipes.
Basically, they are all one-pot meat and veggie meals that I added fat to. I either added powder or just through a packet of oil in the bag before I sealed it.
Here is a list of all the fats I added.
Others
Sports Beans
Just in case I need a little sugar and caffeine to get me up that next hill.
Mini Snickers
Because who doesn’t want a little treat
Hot Sause & Salt
I am bringing hot sauce packets and extra salt to add to any meal I feel like:)
Hope that helps! I will update it when I can!
To see more of my adventures, how I am getting ready for my next hunt, and Paleo-ish/ Mostly Low-carb food and what I am currently cooking, follow me on Instagram or Facebook!
Wild and Well Fed is a participant in the Associates Programs. While this does not add any cost to the consumer it helps Gina continue to work on this blog. She only provides links to things she thinks will help you or you might really like. Thanks for the support!
5 Ingredient Low-Carb Egg Roll Bowl
When I was a personal health cook Egg Roll Bowl was a favorite. I’m not sure why it has taken me so long to post the recipes but here is 5 Ingredient Low-Carb Egg Roll Bowl!
Jump to RecipeThis recipe is yummy and contains lots of cabbage, which I love. Ever since I read Dr. Wahl’s book, THe Wahl’s Protocol, about the diet she used to reverse her MS I have tried to eat more cruciferous vegetables (broccoli, cauliflower, cabbage) because they are so nutritious!
For more 5 Ingredient Meals click here:)
Cabbage is a Triple Threat
Cabbage is a triple threat because it is:
- Nutritious
- Cheap
- Lasts forever in the fridge.
I try to always have a head of cabbage in my fridge.
A Real Crowd Pleaser
5 Ingredient Low-Carb Egg Roll Bowl is also great because it is a fast low-carb dinner that can be served with rice if the rest of your family isn’t low-carb.
Pro Tip: cook rice in bone broth to add extra nutrition and flavor!
5 Ingredients
Salt, water, and cooking oils will not count towards the 5 ingredients.
Salt is a necessary mineral and not recipe is worth eating if it is not season properly. The amount of salt in recipes it typically just a suggestion. Everyone likes different levels of salt and many other salt-containing ingredients contain varying amounts, so taste your food, add salt when necessary.
Water doesn’t count, because it comes from your sink; Most savory recipes, stock or bone broth can be substituted in place of water to add flavor and nutrition.
The amount of fat needed to cook your food depends on the pans you are using. If you are low-carb you may also want to add extra fat.
5 Ingredient Egg Roll Bowl
Ingredients
- 2 lbs ground meat of your choice
- 1 tsp salt or to taste, less if using soy sauce
- 1 tsp ground ginger fresh if you have it
- ½ cup coconut aminos or soy sauce
- 1 head cabbage chopped
- ½ cup cilantro don’t waste the time measuring
Instructions
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Brown the ground meat in a large pan or wok. You may need to use a little coconut oil to keep it from sticking depending on your pan. If you are adding salt, add a little now.
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Once the meat is almost cooked add ginger and coconut aminos and stir.
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Next, add cabbage and keep stirring until the cabbage is the desired doneness.
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Garnish with cilantro.
Recipe Notes
Try roasting the cabbage instead of stir-frying to try something new
If your pan isn’t big enough to fit all the ingredients, just cook in batches.
You can cut up the stems of the cilantro and cook them with the cabbage, waste not, want not.
Suggested cooking fats:
Avocado or coconut oil
Serving suggestions
- With rice
- Add broth to make a soup
Optional Garnishes
- Lime
- Siracha
- Sesame seeds
5 Ingredient Black Bean and Soba Noodles
Ok, I have another 5 Ingredient Meal for you! 5 Ingredient Black Bean and Soba Noodles! I just can’t get enough of simple and yummy meals! Everyone is super busy so there is no reason to make eating healthy harder than it needs to be.
Jump to RecipeFor more 5 Ingredient Meals click here:)
What are Soba noodles?
Soba Noodles are thin Japanese noodles made out of buckwheat. Buckwheat is a pseudo-grain, so it does not contain gluten and most people digest it well. If you want to see what the famous Mark Sisson has to say about buckwheat check out this post.
Feel free to substitute zoodles in this recipe if you want to cut back on carbs or add more veggies:) You would just have to change the name from 5 Ingredient Black Bean and Soba Noodles to Black Bean and Zoodles hahah.
Black Beans
Obviously I don’t eat back beans when I am eating low-carb, but I find I feel fine when I eat them. You have to listen to your body.
You can use a can of beans to keep this recipe simple, but I typically use dried black beans. Soaking black beans overnight before you cook them, makes them easier to digest. I take it one step farther and sprout beans (here is how). This does take a few days but most of the time is completely hands-off. I usually make a large batch of sprouted black beans and either freeze the extras for later or plan a few recipes that week to use them in.
If you have any questions about sprouting black beans or this recipe shot me an email at wildandwellfed@gmail.com!
5 Ingredients
Salt, water, and cooking oils will not count towards the 5 ingredients.
Salt is a necessary mineral and not recipe is worth eating if it is not season properly. The amount of salt in recipes it typically just a suggestion. Everyone likes different levels of salt and many other salt-containing ingredients contain varying amounts, so taste your food, add salt when necessary.
Water doesn’t count, because it comes from your sink; Most savory recipes, stock or bone broth can be substituted in place of water to add flavor and nutrition.
The amount of fat needed to cook your food depends on the pans you are using. If you are low-carb you may also want to add extra fat.
5 Ingredient Black Bean and Soba Noodles
Ingredients
- 1 can black beans 15 oz cooked
- 6.5 oz soba noodles
- 2 lbs ground meat
- ½ cup coconut aminos or soy sauce
- 1-2 lbs broccoli cut into bite-size pieces
- Salt if needed to taste
Instructions
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Cook soba noodles according to package, drain, and set aside.
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Meanwhile, brown meat over medium-high heat.
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Once the meat is brown, stir in coconut aminos and broccoli.
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Over medium heat, stir until broccoli is desired doneness.
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Added drained black beans and occasionally stir until warm.
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Turn off heat and gently stir in noodles.
Recipe Notes
If you are using frozen broccoli, it is already blanched so it doesn’t take as much cooking.
If you like things a little spicy, try adding sriracha:)
Low-Carb Collagen Coffee “Peanut” Butter Cups
Lately, I have found myself eating too many Justin’s Peanut Butter Cups, and each time I eat one I think, this is a little too sweet. After I eat all those carbs, I don’t feel great either. Luckily for me, I can make my own healthy Low-Carb Collagen Coffee “Peanut” Butter Cups!
Jump to RecipePut some Crunch in Your Peanut Butter Cups
I was inspired to put chopped coffee beans in these treats, by the chocolate covered espresso beans you sometimes get at coffee huts. Who doesn’t love coffee?! Who doesn’t love a little crunch?! The caffeine from the coffee will also give you a little energy boost and help you burn fat.
When to Eat Low-Carb Collagen Coffee Peanut Butter Cups
These are a great snack any time of the day (if you aren’t very sensitive to caffeine). No seriously, but I am super excited to bring them sheep hunting this year. Low-Carb Collagen Coffee “Peanut” Butter Cups are basically a fat bomb, and the calorie to oz ratio is awesome! Check out Why Go Keto for Sheep Hunting or High-Fat Keto (ish) Backpacking Food Round-Up if you are interested in how to get over 3,000 kcal to weigh about 1 pound! Long story short, I cut a ton of weight and felt amazing!
Collagen
This recipe uses COLLAGEN PEPTIDES PROTEIN POWDER. Low-Carb Collagen Peanut Butter Cups are a great way to add more collagen to your diet!
Sun vs. Peanut butter
Peanut butter is not paleo, but nothing tastes quite like it. Sun butter (made from sunflower seeds) is delicious and in my opinion a million times better than almond butter. But use the seed/nut/peanut butter of your choice!
Double Boiler
This is a double boiler. It is a very simple technique that gently heats food. If you have never used one go here, for more information.
The Wonderful Macros of Low-Carb Collagen Coffee Peanut Butter Cups (per cup)
These nutrional values are based calculated from Lindt 90% Cocoa Chocolate and Peanut Butter
Total Carbs 4.5g
Fiber 2.5 g
Net Carbs 2 g
Fat 12.5 g
Kcals 152
Low-Carb Collagen Coffee "Peanut" Butter Cups
Ingredients
- 3 oz 90% dark chocolate
- 1 oz cocoa butter or more chocolate
- 3 tablespoons sun or peanut butter
- 3 tablespoons collagen protein powder
- 2 tablespoons coffee beans whole or roughly chopped
- 1/2 teaspoon vanilla
- Pinch of salt
- stevia to taste*
Instructions
Pinterest worthy Instructions
-
In a double boiler, gently melt the chocolate cocoa butter in a small pan.
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While that is melting mix sun/peanut butter and collagen powder.
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Once the chocolate mixture is completely melted, mix vanilla and stevia (optional).
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Scoop about 1 tablespoon of the chocolate mixture into each of the 8 large baking cup liners – no need for a muffin tin.
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Form ⅛ of the peanut butter mixture into a small disk and press down into the chocolate mixture. Repeat 7 more times until each chocolate cup has a peanut butter center.
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Sprinkle 1/8 of the coffee beans in each cup.
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Divide the rest of the chocolate mixture evenly among the baking cups, completely covering the peanut butter centers.
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Sprinkle with salt
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Let cool at room temperature or in the fridge.
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Store in an airtight container.
Busy Person’s Instructions
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In a double boiler gently melt chocolate, cocoa butter, sun/peanut butter.
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Once the mixture is melted mix all the remaining ingredients, taking extra care to mix completely.
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Evenly divide mixture into 8 paper baking cups.
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Let cool at room temperature or in the fridge.
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Store in an airtight container.
Recipe Notes
- *I personally like very dark chocolate and prefer it not to be very sweet, so I do not add any stevia.
- Place the baking cups on a small sheet pan before filling them to make moving them around easier.
- Cooling at room temperature takes a lot longer but produces a shinier treat. Cooling in the fridge may cause your chocolate to “bloom” or become a little cloudy, this does not affect the flavor.
- Cocoa butter contains antioxidants and increases the melting temperature of the Peanut Butter Cups.
Wild and Well Fed is a participant in the Associate’s Programs. While this does not add any cost to the consumer it helps Gina continue to work on this blog. She only provides links to things she thinks will help you or you might really like. Thanks for the support!
Dehydrated Low-Carb Shrimp Scampi with Zoodles
Ready for another Backpacking Dinner recipe? Here is Dehydrated Low-Carb Shrimp Scampi with Zoodles. This is one of the simplest recipes for a dehydrated dinner but there’s no sacrifice on flavor!
Jump to RecipeLow-Carb Backpacking Food
If you follow me on Instagram or my blog, you might know I am a HUGE fan of Low-Carb, High-Veg meals. This is especially true when I am in the backcountry. Last year on my Delta Dall Sheep hunt I packed High-Fat food and it changed my life! Which sounds a bit dramatic, but I was able to get over 3,000 kcals to weigh about 1 pound!
Here is the complete round-up of all the food I brought on my Dall Sheep Hunt
Why You Should Make Dehydrated Low-Carb Shrimp Scampi with Zoodles
Dehydrated Low-Carb Shrimp Scampi is yummy enough you don’t really need another reason to make it, but here are 5 reasons anyway. (These are the same 5 reason I gave on my last post, Dehydrated Berbere Chicken Soup, but it is I take every chance I get to get up on my soapbox!)
- Low-Carb High-Fat food contains more calories per ounce = lighter backpack
- When your body is prepared for low-carb performance, it can do more, while feeling better (for more information read Why Go Keto For Sheep Hunting)
- I have found when I eat more veggies in the backcountry, I feel better and don’t experience as many food cravings, all those micronutrients do the body good!
- When you make your own dehydrated meals, you know what is in them. Most companies use artificial additives and preservatives, you don’t have to.
- Dehydrated Low-Carb Shrimp Scampi with Zoodles tastes great!
Another reason I love Dehydrated Low-Carb Shrimp Scampi is the Zoodles! Zoodles, impressively, rehydrated in the field. Because they are raw when they go into the dehydrator when you add hot water, they have a pleasant texture and aren’t too mushy. This will not be the last recipe I make with zoodles.
Zoodles
Zoodles are a healthy alternative to noodles in the backcountry or at home. If you have never made them before I recommend you check out this post from Downshiftology. If you are as big of a fan of them as I am, I recommend you check out my recipes for Advieh Zoodles (Persian Inspired) or Healthy Pizza Zoodles for Meal Prep.
This recipe is for one serving, but you can easily make more than one batch at a time.
Macros for Dehydrated Low-Carb Shrimp Scampi with Zoodles
To increase to desired calories and grams of fat in your Dehydrated Low-Carb Shrimp Scampi with Zoodles just add butter or butter powder. MCT oil would also work if butter is not a good option for you.
Total Carbs 9g
Fiber 3g
Net Carbs 6g
Protein 59g
Fat 1g + butter
Kcals 285 + butter
1 tablespoon of butter= 100 kcals
Packaging DIY Dehydrated Meals
Below are the exact Mylar Bags I have.
I also recommend adding an oxygen absorber in the bag before you seal it (remember to remove it before you add hot water).
As extra insurance, store your packaged Low-Card Dehydrated Meals in the freezer or refrigerator)
Dehydrated Low-Carb Shrimp Scampi with Zoodles
Dehydrated Low-Carb Shrimp Scampi with Zoodles is one of the easiest and yummiest Low-Carb meals you can make for the backcountry!
Ingredients
- 2 teaspoons water
- 1 teaspoon lemon juice
- 1 teaspoon gelatin grass-fed
- 10 oz raw shrimp shelled and deveined
- 3 cloves garlic minced
- 1/2 t salt
- 1 t dried parsley
- Pinch of cayenne
- avocado oil
- 1 zucchini or yellow squash spiralized
- butter or butter powder
Instructions
-
To bloom gelatin, mix water, lemon juice, and grass-fed gelatin in a small bowl. Let sit until gelatin has absorbed all the liquid and become firm.
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In a skillet, cook shrimp and garlic with the gelatin mixture, salt, cayenne, and just enough oil to keep food from sticking to the pan.
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As soon as the shrimp is opaque, remove from heat.
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Once shrimp is cooled enough to handle, cut shrimp into ¼ inch pieces.
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Stir in zoodles and parsley
-
Spread scampi on dehydrator trays and dehydrate 165℉ or the highest setting on your dehydrator, for 12-16 hours, until the food is completely dehydrated.
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Once all the food is completely dried, let cool to room temperature.
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Add all ingredients to mylar bag.
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Add a desiccant packet.
-
Try to get all the air out you can and seal bag with iron or hair straightener.
In the Backcountry
-
When you are ready to eat, add 1 ½ -2 cups of boiling water and let rehydrate for 20 minutes.
-
Stir in the butter if you have not already added butter powder and enjoy!
Recipe Notes
- When the shrimp rehydrates it is a little chewy. I like this texture because no one likes eating mush, but if it bothers you, you can always cut the shrimp in tiny pieces and make sure you give it plenty of time to rehydrate.
- If using butter powder, you can add the powder directly to the mylar bags before you seal them at home.
Wild and Well Fed is a participant in the Associates Programs. While this does not add any cost to the consumer it helps Gina continue to work on this blog. She only provides links to things she thinks will help you or you might really like. Thanks for the support!
5 Ingredient Low-Carb Paleo Green Chili
When I was a personal health cook, 5 Ingredient Low-Carb Paleo Green Chili was a favorite. I always felt kind of guilty that such an easy dish got so much praise, but they loved it!
5 Ingredient Low-Carb Paleo Green Chili
I love 5 Ingredient Low-Carb Paleo Green Chili because it is so quick and versatile. It is a great meal to utilize random veggies you need to use up, super fast and easy, great leftover, and even makes a great DIY Dehydrated Dinner!
Ingredients
- 2 lbs ground meat
- 2 tsp salt 1 teaspoon per lbs of meat
- 1 jar Green Salsa
- 1 pound veggies chopped (see note)
- 1 lime
Instructions
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In a large skillet brown meat with salt.
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Add meat, salsa, and veggies to a slow cooker.
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Cook on LOW about 6 hrs or HIGH for about 4 hours.
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Serve with lime.
Recipe Notes
This can also be cooked on the stovetop if short on time
Note about veggies
- Almost any combination of about 1 pound works in this recipe.
- Veggies such as onion, jalapeno, bell pepper, cabbage, zucchini, and cauliflower work great. (most kids happily eat cauliflower rice in stews)
- If your kids are particular in a picky mood try pureeing salsa and veggies for a smooth texture.
- I like to keep the veggies raw and serve on top of the chili, like a salad. (A trick I learned from Life-Changing Solmolian Chicken Soup)
Optional Add-Ins
- Beans (if not paleo or low-carb)
- Bone broth
Optional Garnich
- Lime- technically optional, but it adds so much to this dish!
- Cilantro
- Green onions
- Cheese
- Sour cream
DIY Dehydrated Dinner Notes
- If you will dehydrate this meal, do not add extra liquid and cook on the stovetop.
- After browning the meat, add salsa directly to the pan to simmer off extra liquid.
- Add vegetables after simmering meat mixture with salsa and only lightly cook.
- If adding beans, mash them up first to aid in better re-hydrating.
Low-Carb Dehydrated Berbere Chicken Soup
Low-Carb Dehydrated Berbere Chicken Soup is based on Somalian Inspired Chicken Soup, one of my most popular recipes. I tried to keep down the number of ingredients for simplicity.
Jump to Recipe“Berbere is a chile and spice blend used to season many Ethiopian dishes.” Epicurious.com
5 Reasons Low-Carb Dehydrated Berebere Chicken Soup is Great:
- Low-Carb High-Fat food contains more calories per ounce = lighter backpack
- When your body is prepared for low-carb performance, it can do more, while feeling better (for more information read Why Go Keto For Sheep Hunting)
- I have found when I eat more veggies in the backcountry, I feel better and don’t experience as many food cravings, all those micronutrients do the body good!
- When you make your own dehydrated meals, you know what is in them. Most companies use artificial additives and preservatives, you don’t have to.
- Low-Carb Dehydrated Berbere Chicken Soup tastes great!
For more High-Fat DIY Dehydrated Meals check out this post.
If you have any questions or need help becoming fat adapted, click here to contact me.
Macros for Low-Carb Berbere Chicken Soup
Total Carbs 28g
Fiber 9g
Net Carbs 18g
Protein 49g
Fat 5g
Total Kcals 376
How to Add Calories and Fat to You Low-Carb Dehydrated Meal
To increase to desired calories and grams of fat in your Low-Carb Dehydrated Berbere Chicken Soup just add butter or butter powder. MCT oil would also work if butter is not a good option for you.
1 tablespoon of butter= 100 kcals
Packaging DIY Dehydrated Meals
Below are the exact Mylar Bags I have.
I also recommend adding an oxygen absorber in the bag before you seal it (remember to remove it before you add hot water).
As extra insurance, store your packaged Low-Card Dehydrated Meals in the freezer or refrigerator)
Happy Eating!
Low-Carb Dehydrator Berbere Chicken Soup
This DIY Low-Carb Dehydrated Berbere Chicken Soup recipe is based on Somalian Inspired Chicken Soup. It is super healthy, yummy, and lightweight.
Ingredients
- 1 teaspoon grass-fed gelatin
- 1 Lime juiced
- 1/2 onion
- 1 teaspoons salt
- Avocado oil for cooking
- 2 teaspoons Berbere seasoning
- 4 clove garlic minced
- 1 tablespoon tomato paste
- 20 oz cooked chicken shredded
- 1 red bell pepper diced
- 1 jalapeno finely diced, or to taste
- 1 can green chili
- Cilantro Stems from 1 bunch, chopped
- 2 carrots thinnly sliced
- 1 head Napa cabbage shredded
- Butter or butter powder
Instructions
At Home
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To bloom gelatin, mix with lime juice in a small bowl and set aside.
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In a large skillet over medium-high heat, brown onions with salt and enough oil to keep from sticking.
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Add berbere and garlic to the pan and continuously stir until you can smell the spices and garlic.
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Turn heat down to medium.
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Stir in tomato paste. Keep stirring until the tomato pastes is a little darker in color.
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Add chicken, bell pepper, jalapeno, cilantro stems, green chilis, carrots, and bloomed gelatin.
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Over low heat simmer for about 15 minutes or until most of the liquid in the bottom of the pan is gone.
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Off heat stir in cabbage.
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Spread the mixture on dehydrator trays, about ¼ inch thick.
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Dehydrate at 165℉ or the highest setting on your dehydrator, for 12-16 hours, until the food is completely dehydrated.
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Once all the food is completely dried, let cool to room temperature.
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In 4 mylar bags, equally, divide all the ingredients.
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Add a desiccant packet.
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Try to get all the air out you can.
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Seal bag with iron or hair straightener.
In the Backcountry
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When you are ready to eat, add 1 ½ -2 cups of boiling water and let rehydrate for 20 minutes.
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Stir in the butter and enjoy!
Recipe Notes
- Use canned chicken to save time.
- If using butter powder, you can add the powder directly to the mylar bags before you seal them at home.
- You can buy berbere seasoning, here is my favorite. Most other brands contain salt. If you buy a blend containing salt, you will need to adjust the amount of salt you add to the soup.
- Here is a recipe if you would like to make your own. Berbere is delicious so be prepared; you will want to use it in other recipes.
Wild and Well Fed is a participant in the Associates Programs. While this does not add any cost to the consumer it helps Gina continue to work on this blog. She only provides links to things she thinks will help you or you might really like. Thanks for the support!
About Gina
Gina Shively is a Personal Health Cook and American Council on Exercise (ACE) certified Health Coach located in Anchorage Alaska. Her background includes a Bachelor’s of Science in Physiology from the University of Wyoming. For the past six years, she has lived in Alaska, where she can’t get enough of the active Alaskan lifestyle that for her includes hunting, fishing, hiking, and the occasional weekend race. She loves to cook for people and enjoys the challenge of making healthy food taste delicious. Her family includes two young boys, two packgoats, and a rambunctious Weimaraner, as well as a very patient husband.