super cheese vegetable bake

Before keto I loved a good potato or cauliflower bake. The only problem is that the base of how I would make the sauce involved flour and loads of milk.

After quite a few unsuccessful attempts at a replacement sauce and some searching around I have come up with this little dish which I feel does the job quite well.

I like to make this with cauliflower and broccoli but I'm sure this would go well with any number or other meats/vegetables even just as a sauce over the top of your meal.

With the ingredients it is kind of calorie laden so bear that in mind if you calorie count as well. But on the plus side the cream helps to increase the fat content

Ingredients
1C Cream
1/2 C Cream Cheese (room temp preferably)
A good handful of your favorite cheese
Herbs (I use things like parsley or chives)
Salt & Pepper
Garlic (1-3 cloves)
Vegetables of choice

Today I made Cauliflower bake so I started by cutting up the flowerettes and steaming them.

Pour the cream and cream cheese into a large saucepan.

Heat on low until the cream cheese and cream are melted together

Once its all melted add in the cheese and stir.

Add in garlic, herbs, salt and pepper to taste

Keep stirring until everything is nice and melted together.

Once the consistency is smooth the sauce is ready to enjoy

For vegetable bake:

Add the vegetables to the sauce and stir to make sure that all the vegetables are covered in the cheesey goodness

Transfer to a baking dish and cook until its all gooey and bubbly.

Enjoy

My shopping list essentials

Shopping for keto when you're vego isnt as simple as bacon, bacon and bacon.

Living with a fellow Keto-er (meat eating) I find that we both find that most of the things we buy are from the outer isles (this is in aus supermarkets), fresh and cold produce sections. Anywho whenever I go to the shops these are normally on my list of things to buy to get through a keto week!

Cold/Dairy
Eggs
Egg Whites (carton)
Cream Cheese
Sour Cream
Butter
Cream
Creme Fraiche (I use this to make kick arse gordon ramsey style scramble eggs YouTube it)
Cheese - all different types but normally ill buy a combo of:

• fetta - I like a greek salad
• haloumi/saganaki - cooked in the fry pan with some veggies 
• regular cheese - to make some "cheese sticks" because that shiz it expensive so I'll buy a block of tasty etc and cut into 25-30g sticks
• shredded cheese (normally tasty/mozzarella/pizza blend
•   cheeses from the deli section of the supermarket like havaarti, brie etc

Frozen
Raspberries
Blueberries
Quorn Mince
Cauliflower
Brocoli

Shelves
Almond milk (opt for no added sugar otherwise it can be quite carby)
Slim pasta
Nuts - Almonds, Mixed nuts
Almond Meal
Dried herbs
Stevia
Nuts (again careful of the carb content)


Fresh Produce
Mini roma tomato
Mushrooms
Capsicum
Zucchini
Lettuce
Spring onions
Fresh herb


Hopefully these are some sort of help on where to get started and help you get a feel for the kinds of things you might like to have as well!