Sean’s Keto Sloppy Joe’s

trh-seans-keto-sloppy-joes

Ingredients
500g ground beef (1lbs)
1/4 thinking chopped onion
1 stalk finely chopped celery
1 clove minced fresh garlic
3/4 – 1 cup homemade bone broth (store-bought in a pinch but doesn’t have the nutritional value and avoid MSG and gluten additives. Yes not all store bought broth is really good for you)
1/3 cup tomato paste
2 tablespoons keto sweeter (swerve confectioners sugar, xylitol etc)
1 tablespoon apple cider vinegar
2 teaspoons yellow mustard
Salt and pepper to taste
4 keto buns (recipe further down) fry these, cut open, in keto fat/oil to brown and crisp.

Method
In a large pan brown the beef, onion, celery, and garlic. Drain some fat. Stir in the remainder of the ingredients and simmer for about 20 min to allow flavours to infuse and develop and till sauce thickens slightly.
Serve on keto buns or lettuce wraps if desired.
Store extra in fridge for 5 days (or double the recipe and freeze extra for quick keto dinner/lunches)
Makes 4 servings.

I served with a wine sauerkraut (digestive enzymes) and a few fresh tomatoes for colour.

Keto buns (courtesy of keto connect)
Ingredients
1/2 cup Coconut flour
2 tbsp
Psyllium Husk powder
1/2 tsp Baking powder
1/4 tsp salt
3/4 cup Water
4 large eggs
4 tbsp Butter

Instructions
Start by combining all of the dry ingredients(coconut flour, psyllium husk powder, baking powder, salt) and mixing thoroughly.
In a separate bowl start beating the eggs with a hand mixer. Add in melted butter and water and continue to mix until combine.
Pour the dry ingredients into the wet and continue mixing until the dough becomes thick and well mixed. Let stand for 5 min to thicken the mixture.
Form into 6 to 10 dinner rolls and place on a greased baking sheet or silicon baking mat. Larger rolls can be made if desired, just add a few minutes onto the baking time.
Bake for 30-35 minutes at 350 degrees. Enjoy!

NOTE! These are NOT advised if you are starting out in Keto dieting as it does contain a sweet aspect.
This added sweetness doesn’t help you to break your subconscious desires for sugars early on. Avoid these for at least 45 days when adapting to and starting Keto!

Prepared, tried and tested by: Sean Swart

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