Madras Chicken Curry with Cauliflower Rice

This simple chicken curry dish is all about the fresh spice blend (recipe below). Control the heat with the amount of chili peppers added to the mixture. And don’t do this:

Madras Curry Chicken with Cauliflower Rice

  • 3 Tbsp preferred cooking oil
  • 1.5 lbs boneless skinless chicken thighs, 1/2″ dice
  • 1 small yellow onion, 1/4″ dice
  • 2 cloves garlic, fine dice
  • 4 slices ginger, about quarter size, fine dice
  • 1 carrot, 1/4″ dice
  • 1/2 bell pepper, 1/4″ dice
  • 2 Tbsp madras spice blend (recipe below)
  • 1 can coconut milk
  • 1 cauliflower head, “riced” in food processor (see step 1 below)
  • 1/4 cup chopped cilantro
  • 3 green onions, finely sliced
  • Salt & pepper to taste

Madras Curry Spice Blend (from Raghavan Iyer)

  • 2 Tbsp coriander seed
  • 1 Tbsp cumin seed
  • 2 tsp mustard seed
  • 1 tsp black peppercorn
  • 1/2 tsp whole cloves
  • 1 tsp ground turmeric
  • 5 to 7 whole dried red chili peppers

Mix spices in coffee grinder and pulse until finely ground. Makes about 3/4 cups.


  1. Fill large sauce pan 2/3 with water and pinch of salt and set on back stove burner on medium. Cut cauliflower into large florets and pulse in food processor until size resembles that of large rice. Set aside.
  2. Heat half the oil in a sauté pan on medium-high heat, add diced chicken, season with salt & pepper and cook until pink is removed. Set aside in strainer (don’t eat as it’s probably not cooked thoroughly).
  3. Add remaining oil to same sauté pan and turn heat down slightly to just above medium. Add onion, garlic and ginger, and cook for 2 mins. Next add the carrot and bell pepper, and cook for 3-4 minutes or until soft.
  4. Add spice blend to veg mixture and cook for 30 seconds to a minute, ensuring spices are fragrant and toasted.
  5. Add chicken back into sauté pan with vegetables and toss together. Pour coconut milk into pan, stir to incorporate and bring to a simmer. Turn heat to medium low and let simmer for 15-20 minutes stirring occasionally.
  6. Meanwhile, crank the burner with pot of water to high. When boiling, add your cauliflower and boil for 3-4 minutes, or until cauliflower is tender. Strain over the sink and get as much water out as possible before dumping into a serving bowl. Season with salt, pepper, cilantro and green onion before plating.
  7. Layer cauliflower rice into serving bowl with a healthy scoop of curry on top. Garnish with cilantro and green onion. Take a seat.

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Red Pepper, Bacon and Swiss Keto Egg Bites

In the spirit of Larry David I’ll keep this simple. Here’s how to make these Starbucks-esque egg bites that are great for low carb and keto diets.

Red Pepper, Bacon and Swiss Egg Bites

Makes: 12 servings


  • 7 large eggs
  • 1/2 cup full fat cottage cheese
  • 2/3 cup swiss cheese
  • Pinch salt & pepper
  • 5 strips bacon, chopped
  • 1/2 red bell pepper, fine dice
  • 1/2 small yellow onion, fine dice
  • 1 Tbsp olive oil
  • Cooking spray (depending on cook setup)
  1. Preheat oven to 300 degrees. If you have a convection setting, turn that on to reduce cook time.
  2. Fill a 9″ x 13″ Pyrex dish about 1″ full of water and set in the oven to warm up.
  3. Heat oil in sauté pan on medium high heat. Add onion and cook for 2 minutes, then add red bell pepper. Sauté until tender, about 3 more minutes. Add the diced bacon and set aside.
  4. Combine eggs, both cheeses, salt & pepper in a blender and whip on high for 20-30 seconds until nicely incorporated
  5. Pour 1″ of the egg mixture into all 12 muffin cups your silicone baking sheet (if you don’t have one you can just spray a muffin tin and omit the water). Scoop a small amount of the bacon mixture into each cup.
  6. Set the silicone mat inside of the glass water dish in the oven. Bake for 30-40 minutes until the eggs set. You can test by poking with a fork.
  7. Remove the eggs from the cups using a butter knife. It may help to store them in a lightly oiled container so they don’t stick.
  8. Enjoy. They should last 3-4 days.

When your little one is (all of a sudden) not so little…and a recipe

Every parent experiences a moment (slash hundreds of them) when their child says or does something that inspires a double-take. Just this morning, Rowan and I were preparing for a walk. She always insists on bringing at least one (if not multiple) stuffed animals or dolls on our excursions. This particular morning, she decided to bring her Our Generation foal.

As we got our warm clothes on for the walk, she turned to me and said:

When we walk, we can put the blanket on my horsey to keep her warm and when we get to the store we can take it off!

While it may not seem significant, it’s these little trains of thought that I’m noticing more and more with Rowan as she is getting older. She is extremely conscientious with everything she does – whether it’s setting up her dolls so they can all “see” or how she goes about cleaning her room.

As a parent, I observe these little nuances in her character and attempt to relate them to what her personality may be like some day. With the level of control and obsessiveness that Rowan sometimes displays, this exercise can be terrifying…(just kidding but not really).

Then I come to my senses and realize she’s just a three year old girl and I have plenty to worry about between now and her teenage years…and beyond (gulp!). Might as well just enjoy the ride.

Recipe: Slow Cooker Caribbean Pork Tenderloin with Carrots

This recipe was inspired by one of those random thoughts one Sunday afternoon…I haven’t had jerk chicken in forever…or something along those lines. Undoubtedly inspired by the cooler weather we’ve had recently, the second I started thinking about the spicy goodness of tender, flavor-packed jerk chicken it was bound to make it onto our plates this week.

But as I began to think of how to prepare the dish, I decided to call an audible and use pork tenderloin. It’s cheaper, just as flavorful and pulls apart really well when cooked low and slow.

This dish serves like a stew, which can be served over white or brown rice, or ketogenic alternatives such as cauliflower rice or sautéed spinach.


  • 2-3 pork tenderloins, depending on size (about 2.5 lbs)
  • 1 large yellow onion
  • 3 carrots
  • 2 celery stalks
  • 3 cloves garlic
  • 1 28oz can diced tomatoes
  • 1 tbsp Worcestershire sauce
  • 1-2 tbsp jerk seasoning paste (or desired spice level)
  • 1 chicken bullion cube (2 cups)

Start by slicing the pork tenderloin into approximately 1-2” thick medallions, attempting to create uniform pieces where possible. Season the pork with salt and pepper and set aside in a bowl.

Dice the carrots, celery, onion and garlic and set aside in another bowl. I strive for approximately ¾” chunks of carrot and similar sized celery, while you can go finer with the dice on the onion and garlic. Set all of the vegetables aside in another bowl.

Depending on your cooking setup, heat 2 tbsp olive oil in you dutch oven or crock pot set to a “sear” setting. When the oil is hot, cook the pork medallions on each side until golden brown, about 3-4 minutes per side. Remove the pork from the pan and set aside.

Next, add the vegetable mix to the sizzling pan and cook down until somewhat tender, about 6-8 minutes. At this time, add your preferred amount of jerk paste to the vegetable mix. This will largely depend on the spice level of your seasoning and how hot you want the end product. Mix the vegetables with the seasoning for about a minute and then add your diced tomatoes. Sauté for one more minute and then add the pork back into the mixture. Add the chicken broth and stir. Set the crock-pot to the low temperature setting, or transfer your dutch oven to the preheated 300-degree oven.

Cook for 3-4 hours or until pork is pull apart tender. Serve over desired accompaniment.