Our Kitchen Chemistry

Chef/Food Scientist/World Traveler/Formulations and Recipe Creator

[ourkitchenchemistry]

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Keto Steak Roulade is one of the ever growing recipes on our NEW website. Filled with recipes, tips, products, and the best macros calculator out there. More products and video recipes loaded every week. Your source for all things Keto. Stop on by! www.ourkitchenchemistry.com. #keto #ketofam #ketogenicdiet #ketodiet #lowcarb #lowcarbdiet #steak #roulade #ourkitchenchemistry #food #yum #tasty (at Grand Rapids, Michigan)

[ourkitchenchemistry]

Keto Parmesan Butter Keto Wings is one of the ever growing recipes on our new website. Filled with recipes, tips, products, the best macros calculator out there. More products and video recipes loaded every week. Your source for all things Keto. Stop on by! www.ourkitchenchemistry.com. #keto #ketosis #ketodiet #ketogenicdiet #ketofood #ketofam #food #foodporn #yum #paleo #lowcarb #ourkitchenchemistry #videorecipes (at Grand Rapids, Michigan)

[ourkitchenchemistry]

Bulletproof coffee fat bombs is one of the ever growing recipes on our new website. Filled with recipes, tips, products, the best macros calculator out there. More products and video recipes loaded every week. Your source for all things Keto. Stop on by! www.ourkitchenchemistry.com. #keto #ketosis #ketodiet #ketogenicdiet #ketofood #ketofam #food #foodporn #yum #paleo #lowcarb #ourkitchenchemistry #videorecipes (at Grand Rapids, Michigan)

[ourkitchenchemistry]

Keto Bacon Spinach and Roasted Garlic is one of the ever growing recipes on our new website. Filled with recipes, tips, products, the best macros calculator out there. More products and video recipes loaded every week. Your source for all things Keto. Stop on by! www.ourkitchenchemistry.com. #keto #ketosis #ketodiet #ketogenicdiet #ketofood #ketofam #food #foodporn #yum #paleo #lowcarb #ourkitchenchemistry #videorecipes (at Grand Rapids, Michigan)

[ourkitchenchemistry]

Keto Chicken Enchilada Soup is one of the ever growing recipes on our new website. Filled with recipes, tips, products, the best macros calculator out there. More products and video recipes loaded every week. Your source for all things Keto. Stop on by! www.ourkitchenchemistry.com. #keto #ketosis #ketodiet #ketogenicdiet #ketofood #ketofam #food #foodporn #yum #paleo #lowcarb #ourkitchenchemistry #videorecipes you (at Grand Rapids, Michigan)

[ourkitchenchemistry]

Restoring Cast Iron Pans

I was lucky enough to have purchased a set of cast iron pans online from someone who was an old boy scout troop leader. They were a steal to say the least. I actually gave him more than he asked because it actually came with more than he originally posted. So just to set the scene, I paid $70 for the group of Lodge pans below.

1-14 inch 10 Quart Dutch Oven with lid and Cabela case

2-12 inch 8 Quart Dutch Ovens with lids and Cabela cases

1-12 inch Skillet with zip case

1-10.25 inch Skillet

1-6.50 inch Skillet 

1- Camp Dutch Oven Lid lifter

1- Camp Dutch Oven Lid Stand (not pictured)

1- Wire rack (inside 12 inch Dutch Oven, not pictured)

I know, right!?! If you were to go to the Lodge site right now and order all that, it’s going to run you over $550.00 So saying I got lucky is an understatement to say the least. One of the best parts is the fact that the cast iron wasn't pitted or badly rusted like the picture below:

In fact, they were in pretty good shape. I just wanted to start fresh and season them myself. You never know what was cooked in them and how rancid the fat may be baked into them.

So where to start? I searched YouTube videos, Google searches, and even called my mom on the proper way to bring these gems back to life. As I stated before, the pans were not very rusty so electrolysis didn't seem to be needed, rather some good ole elbow grease.  Instead of using the oven self cleaning mode method and stink up the house I opted for the outdoor grill method for baking off the old and then the indoor oven for baking on the new. 

I will list the steps I took to refinish the pans below.

Step #1 BURN BABY BURN

With the burners turned on highI let them burn for about an hour on each side. Just enough to see the black baked in layers come off. I used a steel brush to help remove built on spots and only left in long enough until I was happy with the look of the pan.

Step #2 ELBOW GREASE-SALT & VINEGAR

Adding a couple tablespoons of salt and vinegar, I used a steel wool pad and scrubbed until most of the rust and debris was removed. Did this about 3-4 times until I was happy it was as clean a canvas as I could start with.

Step #3 TIME TO ADD FOOD SCIENCE

That’s right, food science. Now it’s time to start developing a coating of flavor.  The development of a seasoned cast iron pan is actually a two part process: polymerization and carbonization. The first part involves developing a thin layer of polymerized oil on the cast iron.This is done by applying a very thin coat of unsaturated oil (e.g., canola, flaxseed or grapeseed oil) to the cast iron surface and heating it in an oven until it dries. Unsaturated fats work better since they have less hydrogen's and therefore have less non-carbon components. Once the polymerization process is complete the layer of oil cannot be easily removed. To complete the seasoning, which involves laying down of a carbon matrix on to the cast iron surface, heat must be applied slightly above above the smoke point of the oil. If you do not heat above the smoke point only the polymerized oil coat will be present instead of having an added rich black carbon matrix.

This first picture below shows 1 layer of polymerization two more layers after that. Below are some tips from the folks from science of cooking and the suggestions I used to season my new pans.

How to Season a Cast Iron Pan

Unsaturated fats work best (unsaturated means that some of the carbons in the fatty acid chains contain reactive double bonds). Nineteenth century American cooks typically used lard because it was readily available and unsaturated enough to polymerize well, but almost any oil will work.( Note: Lard from the 19th century was more saturated than today because the feed was more natural). When an unsaturated fat is heated to high temperatures, especially in the presence of a good catalyst like iron, it is broken down and oxidized, after which it polymerizes –joins into larger mega molecules the same way plastics do – and mixes with bits of carbon and other impurities. This tough, impermeable surface adheres to the pores and crevices in the cast iron as it is forming. The surface is nonstick because it is hydrophobic – it hates water. A well seasoned cast iron pan will have a slick and glassy coating that isbest achieved by baking on multiple "very" thin coats of oil.

Note 1: We find that using a very thin layer allows the best results since the patina is a two step process, polymerization and carbon deposition. If too much oil is spread on the cast iron pan you can achieve polymerization but carbon deposition will not be sufficient.

Note2: Acidic foods, such as tomatoes, will deteriorate the seasoned coating of your pots and pans

Note 3: If highly unsaturated oils are used and too low a temperature they will not completely polymerize leaving a sticky layer. The problem with this sticky layer is that it is still prone to further oxidation and can therefore turn rancid. Low temperatures do not completely polymerize and break down oil and will leave a brown, somewhat sticky pan instead of a black, nonstick one. 400-500 degrees F is the effective range for seasoning.

Note 4: The best way to evenly heat cast iron is in the oven.

Cast Iron Skillet Advantages:

-- a properly seasoned cast iron pan is nonstick -- excellent conductor of heat -- heats evenly -- very cheap to buy -- one of the best pans to use to sauté a steak --It is a good regulator. It retains its temperature longer than other materials and won’t produce temperature spikes. -- Cast iron has unparalleled searing power because it has a lot of available thermal energy

End of the day, I couldn't be more happy with my find and NEW set of cast iron. The dutch ovens still have a round or two to go and I have one more to get to but I can’t wait to take them camping this weekend to place over my new lodge camping tripod. Can you say, Campfire Chili and Cornbread? 

[ourkitchenchemistry]

Ah, wings! The simple Keto meal that’s easy to prepare but can get you in caloric trouble if you're not careful. Pictured below and above you’ll see a BBQ option that we made for our Son and we enjoyed the salt and vinegar and the butter and parmesan versions. This baked version is a go to meal for us as it can be prepared as soon as I get home from work and placed in the oven. By the time I get changed and settled in they are almost done. Macros on wings are great. 68% fat, 32% protein, and 0% carbs.

You Need This:

14 Chicken Wings (cut into 28 wingette/drumette portions)

3 Tablespoons of high quality organic apple cider vinegar 

1 Tablespoon Italian seasoning

1 Tablespoon sea salt

2 Tablespoons unsalted butter

You Do This:

Preheat oven to 400°F. Line sheet pan with foil and set aside.

Place all ingredients except the butter, in a zip top bag or large bowl; toss to coat. Divide wings into flavored bags for each flavor and shake it baby! Make sure you coat each wing evenly. Then, spread them out in a single layer. Bake wings until cooked through and skin is crispy, 45–50 minutes is typical. 

Remove from the oven and toss wings in a bowl with your personal sauce or just salt and a splash of vinegar. For the parmesan and butter, melt butter in a bowl and add the chicken wings. With a grater or microplane top wings with desired grated cheese. Toss and serve immediately. 

[ourkitchenchemistry]

This Keto Tuscan Garlic Chicken with parmesan, artichoke, spinach, and sun dried tomatoes is all the Italian meal you need. One skillet and a handful of ingredients and you'll be eating right outside of Florence.

You Need This:

1½ pounds boneless skinless chicken breasts, thinly sliced

2 Tablespoons olive oil

1 cup heavy cream

½ cup chicken broth

1 teaspoon fresh garlic

1 teaspoon italian seasoning

½ cup parmesan cheese

1 cup spinach, frozen or fresh

½ cup sun dried tomatoes

You Do This:

In a large skillet add olive oil and cook the chicken on medium high heat for 3-5 minutes on each side or until brown on each side and cooked until no longer pink in center. Remove chicken and set aside on a plate.

Add the heavy cream, chicken broth, garlic, italian seasoning, oregano, and parmesan cheese. Whisk over medium high heat until it starts to thicken. Add the spinach, sun dried tomatoes, and artichokes and let it simmer until the sauce starts to bubble. Add the chicken back to the pan and let simmer for 5 minutes, or until sauce is thickened the way you desire. We finished the dish with some white balsamic vinegar pearls from DeNigris, and they give this dish the right amount of acidity at the end. Worth the 1 carb.

[ourkitchenchemistry]

You need this: ¼ cup high quality extra-virgin olive oil 2 tablespoons high quality red-wine vinegar 1 tablespoon chopped fresh oregano, or dried ¼ teaspoon salt ¼ teaspoon pepper 2 large cucumber 1 cup halved cherry tomatoes ½ cup thinly sliced or diced red onion ½ cup crumbled feta cheese ¼ cup sliced pitted Kalamata olives You do this: Whisk oil, vinegar, oregano, salt and pepper in a large bowl. Using a spiralizer or a kitchen a spiral attachment (pictured below), cut cucumber into "noodles." Cut the noodles into 2-inch lengths. Add the cucumber noodles, tomatoes, onion, feta cheese and olives to the bowl and toss to coat with the dressing. We served with a four ounce piece of Mahi Mahi. Dinner is served!

[ourkitchenchemistry]

Tonight we made Spinach Artichoke Baked Cod and shrimp. Some steamed broccoli and Avocado 🥑. Nice and Keto, coming in at under 6 Net Carbs. Great fuel before our evening workout. #ourkitchenchemistry #keto #ketosis #ketodiet #ketogenic #ketofam #lowcarb #food #yum #fish

[ourkitchenchemistry]

Tonight we made Spinach Artichoke Baked Cod and shrimp. Some steamed broccoli and Avocado 🥑. Nice and Keto, coming in at under 6 Net Carbs. Great fuel before our evening workout. #ourkitchenchemistry #keto #ketosis #ketodiet #ketogenic #ketofam #lowcarb #food #yum #fish

[ourkitchenchemistry]

Who says you can't have Golabki on a Keto Diet! If you're craving your favorite stuffed cabbage recipe and feel you can't indulge, think again! We've made a few simple modifications making this Keto friendly and only 85 calories per roll! Nie ma za co. (You're welcome) #stuffedcabbage #golabki #Polish #ketosis #keto #ketodiet #ketogenic #food #yum #polishandproud

[ourkitchenchemistry]

Great Keto recipe that will expand your Keto recipe bank. Enjoy.

[ourkitchenchemistry]

Keto Enchiladas that are to die for. Simple to make and great for a quick and easy dinner. #ketogenic #keto #ketosis #enchiladas #cincodemayo #lowcarb #ketogenic #yum #tasty

[ourkitchenchemistry]

Keto Enchiladas that are to die for. Simple to make and great for a quick and easy dinner. #ketogenic #keto #ketosis #enchiladas #cincodemayo #lowcarb #ketogenic #yum #tasty

[ourkitchenchemistry]

Keto Pho Under 400 Calories and less than 8 Net Carbs. Forget all those slimy wanna be noodles and go with delicious zucchini noodles. All the great flavor of your favorite pho dish!

Pho is one of the dishes you don’t tend to crave until you see a Pho shop nearby or while traveling to a major city. Sometimes all it takes is a picture of someones dinner Pho and you’re hooked. That’s what happened to us. We were searching for something broth based and a great home Pho dish appeared, but of course it had hi carb ramen noodles. Quickly, we were at the store gathering ingredients to create a Keto friendly version of this classic.

You need this:

1 Zucchini

1 cup Chicken Broth or Vegetable Broth

1 Chicken Breast

3-4 Shrimp, peeled and deveined 

1/3 cup Shiitake Mushrooms

1 large Egg

1/4 ounce Broccoli Sprouts

Lime, as desired

1/4 cup Sliced Avocado

Cilantro leaves

You do this:

Normally, this dish takes hours to make. Creating an enriched stock from scratch is the time killer, but in this version you can pick the prepared stock of your choice, or even mix stocks for a unique flavor base.

Place stock in a saucepan with chicken and the whole egg, and simmer until cooked. Remove chicken, and egg and set aside, then reduce heat to low. Peel egg and set aside until final step.

Add your zucchini noodles* and mushrooms and let simmer for 10 minutes until soft.

Remove from heat and add peeled egg and shrimp. Cover and let set to heat the egg and fully cook the shrimp. Should take about 5 minutes.

Slice your chicken and avocado for your bowl.

To build your bowl, add zucchini noodles to the bottom of a bowl, add your mushrooms, shrimp, sliced chicken, and egg. Top with broth and your sprouts, avocado, cilantro, and squeeze of lime. If you're like me, you can also add copious amounts of hot sauce! 

You can up the fat on this dish by adding extra virgin olive oil, using chicken thighs instead of breast meat, or by adding in some MCT oil. Enjoy this dish and customize it to make it your own.

* zucchini noodles can be made with a number of pieces of equipment. Search for zoodle maker and you’ll have options in your budget.

[ourkitchenchemistry]

#zoodles #shrimp #keto #ketogenic #ketodiet #ketogenicdiet #ketosis #yum #ketofam