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Keto Caribbean Beef Bowl

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Caribbean Spice Mix

Here’s our recipe to make your own clean, keto friendly, sugar free Caribbean Spice Mix. Aside from being delicious,
the combination of cayenne pepper, white pepper, black pepper, dried basil, dried thyme, and smoked paprika packs a punch on the nutritional front as well.

  • Antioxidant Properties: Many of the spices in this mix, like cayenne pepper, black pepper, and smoked paprika, have antioxidants that help the body get rid of harmful free radicals. This lowers oxidative stress and inflammation.
  • Boost Your Metabolism: Capsaicin in cayenne pepper supports healthy metabolism. Spices like black pepper, dried basil, and dried thyme help keep your gut moving normally and can ease the pain of indigestion or gas.
  • Effects on Inflammation: Cayenne pepper and basil have anti-inflammatory properties that can help reduce inflammation in the body.
  • Vitamin & Mineral Content: Paprika and thyme are good sources of vitamin K and iron. Paprika also has carotenoids and vitamin A.

Woolworths and Coles stock McCormick’s Caribbean Style Street Food Seasoning. However it contains ingredients like maltodextrin and silicon dioxide (551) which are better to avoid in general, but more so when you’re wanting to reduce inflammation.

If you’re looking for something that is pre-made and is without the hidden nasties, iHerb stock USimplySeason Artisan Spice Blends. Use our No Spoons to Cook iHerb Rewards link  to receive 15% off your order.

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Kaleslaw Mixes

Kaleslaw Mixes are one of our favourite spoon savers. While the mixes vary a little between Coles, Woolworths, IGA and Aldi they all have a great blend of ingredients that are washed and chopped, ready to eat.

The Kaleslaw bowls or kits range from about $4 to $7 depending on the size and if it’s organic. They all include kale, carrot, some form of cabbage (typically red) and some have broccoli stems, beetroot, daikon and/or celery for added nutrients.

We tend to toss the dressings and add our own to boost the nutritional profile (generally good fats).

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Honey vs Sugar Free / Keto Honey Substitutes

If you are wanting to keep the recipe keto or avoid sugar from the honey, there are some great keto honey substitutes available on the market. iHerb stock a few keto honey substitutes like Health Garden Xylitol Honey Sweetener or if you’re doing your other keto shopping at Yo Keto, the Natures Hollow Keto Honey Substitute is also great and a bit cheaper. Most keto honey substitutes tend to contain xylitol which is toxic for dogs. When using sugar free substitutes we recommend that you read the ingredients labels because not all sweeteners are made equal and products that are labelled sugar free or keto can still include sweeteners that are known for spiking blood sugar.

This recipe contains 1/2 teaspoon of honey which is equivalent to 5g net carbs. If you’re not sure which way you want to go, read more about the pros and cons of using natural honey vs a keto honey substitute.

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What is Heart of Palm?

Heart of Palm is a common keto substitution for pasta or rice. It comes from the inner core of palm trees like the peach palm, the coconut palm, or the cabbage palm (Acaí palm). It’s ivory-white in colour, has a mild, slightly nutty flavor and a crunchy texture similar to bamboo shoots or asparagus.

Nutritionally, Heart of Palm is low carb and rich in fiber, vitamins, and minerals, including potassium, vitamin C, vitamin B6, folate as well as being a good source of antioxidants. It supports heart health, aids digestion, and promotes satiety (feeling full).

As a general guideline, heart of palm typically contains around 4-6 grams of carbohydrates per 100 grams (mainly from dietary fiber).

Heart of Palm is not readily available in supermarkets but you can get it at Yo Keto which has a wider range of heart of palm products: rice, lasagna, spaghetti, fine noodles and mash. They also have whole and sliced palm hearts which are yummy in salads and other dishes.

You could use cauli rice or try some other keto rice substitutes like Qeote’s Low Carb Rice Style (rice and konjac), Kaizen Rice (lupin based and gluten free) or Konjac (Shirataki) Rice which is a clean keto alternative.

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Caribbean Beef Bowl

Make your own clean and keto-friendly Caribbean Spice Mix with this recipe. Boost your metabolism and reduce inflammation with the powerful combination of spices.
Servings 2
Prep Time 5 minutes
Cook Time 10 minutes
Total Time 15 minutes

Equipment

Ingredients

Mince

  • 300 g Beef Mince
  • 2 tsp No Spoons Caribbean Spice Mix
  • 50 g Spring Onion (Scallion) Finely sliced
  • 2 tsp Lemon Juice
  • Salt and Pepper (to taste) To taste

Salad Mix

  • 100 g Kaleslaw Mix
  • 50 g Tomato Fresh, chopped
  • 550 g Baby Spinach Leaves

Dressing

Rice Side

Instructions

Veggie Prep

  • Chop the tomato into bite size pieces. Add to your salad bowl and set aside for salad.
  • Finely chop spring onion. Set aside to add to beef after cooking.

Salad Mix

  • Place the spinach leaves, kaleslaw and tomato into a large bowl.  

Dressing

  • Place the olive oil, white wine vinegar, Dijon mustard and honey into a small dish and whisk to combine. Alternatively, place all dressing ingredients into a small screw top jar and shake to combine. 
    Set aside to dress before serving.

Heart of Palm Rice

  • Cook the rice as per pkt directions. Let stand covered while you prepare the rest of your dish. 

Caribbean Mince

  • Heat a large frying pan over a high heat. Cook the mince and Caribbean Spice Mix, breaking up any lumps as the mince cooks for 2-3 minutes. 
  • Remove the pan from the heat and stir in the spring onion and lemon juice, season with salt and pepper.  

Serving

  • Mix and dress the salad.
  • Divide the rice, salad and meat between your bowls.
  • Serve with aioli. 

Notes

The No Spoons Caribbean Spice Blend is a clean spice blend that takes a few minutes to put together. Alternatively, Woolies and Coles have various Caribbean Spice Blends.
Rice substitutes
Heart of Palm is not readily available in supermarkets but you can get it at Yo Keto which has a wider range of heart of palm products: rice, lasagna, spaghetti, fine noodles and mash. They also have whole and sliced palm hearts which are yummy in salads and other dishes.
You could use cauli rice or try some other keto rice substitutes like Qeote's Low Carb Rice Style (rice and konjac), Kaizen Rice (lupin based and gluten free) or Konjac (Shirataki) Rice which is a clean keto alternative.
Calories: 2195kcal

Nutrition

Calories: 2195kcal | Carbohydrates: 4g | Protein: 2g | Fat: 34g
Disclaimer: No Spoons to Cook is based on our own experience and research, and what we know works best for us. It is not medical advice. Our recipes focus on low inflammatory ingredients, whole foods and are founded in ketogenic and low carb ways of eating. We encourage spoonies to stay curious, ask questions, do your own research, listen to your body and to work with a Registered Dietitian or Medical Professional when appropriate to tailor your nutritional needs to support your care plan and goals.

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