Farm to Fork Blog

Farm to Fork is a small catering and eatery located in Leander, Texas. Chef Shelley Pogue is the owner and founder of Chef Pogue's Farm To Fork. A Le Cordon Bleu Honor's Graduate with background in Recipe Development that were mass produced in large retail markets. Food has been changing for the past couple of decades some good and some not so much. I want to be able to help other,s and share my knowledge about the benefits of eating fresh local foods.

I am going to offer healthy local food choices from our local farmers that will bring healthy food options to the diner table. There will be seasonal fresh food choices for the carnivore, or the vegetarian regardless of the busy lifestyle we all seem to have these days. My goal is to feed my community, with great fresh food that is locally grown. It will help our local farmers, and if you have ever eaten something fresh from the farm you definitely know the difference! 

Keto Info for Farm to Forkers

Many people are doing Keto these days and it seems that some give up because they just don’t know how or aren’t losing weight. The ketogenic diet is a very low-carb, high-fat diet that shares many similarities with the Atkins and low-carb diets. It involves drastically reducing carbohydrate intake and replacing it with fat. This reduction in carbs puts your body into a metabolic state called ketosis.

I posted out about a month ago on our Facebook page that I was going to start doing the Keto diet due to some health issues of my own. I was surprised by how many of our followers were doing the Keto diet also and they were glad we are another option for them. I have tried the diet before and lost about 40 pounds but I was limited to a few things to eat and I did not do my homework to add more foods to my diet. So I ate the same things for about 5 months and that got very old and I stopped due to lack of choices and I had lost 40 pounds, so I moved on. (I gained it back over a year)

I decided to try and do it differently this time and try to make it more of a life change I am in the 50 year old club abd my metabolism has changed. I am going to have to actually cook for myself which is hard after I have cooked for everyone else, but it is a big part of this diet. I now try to keep a relative accurate count of my intake which makes a difference. I use MyFitnessPal to calculate my food which will give you a count of the macros to help with your weight loss, or if you are trying to bulk up too. It is free but the subscription option has more benefits so I decide to commit to the paid which helps me break down the recipes I use for our guests. I am fortunate that I have a restaurant at my disposal with the options of many pans, mixers and commercial equipment to cook on. The cooking part of the keto diet for some recipes is time consuming but eating healthy these days it is what it takes, and it isn’t the easiest sometimes due to following internet recipes aren’t always tried and true.

I am on a mission for myself to find recipes that work for the Keto diet and I will share them with everyone. I know some of our guests are good cooks in their own right they just want a day off like the rest of us and they come to us to have a meal with us. I hope that I find some good recipes to share and will do so after I try them several times to make it work. I will also try to make sure I give very detailed instruction on them I forget I paid to learn my trade and not everyone has had that same luxury.

Here is just some info about carbs I have found. I know that there is a misconception that you need to eat meat, cheese and eggs and that there aren’t many options for fruits and veggies in this diet because of too many carbs. Here is a list I found that will make a difference if you want to add some vegetables which are nutritious and also filling, and fruits in moderation if you just have to feed the sugar beast inside.

Top 10 low-carb fruits

Let’s say you occasionally want to eat a fruit (or some berries) while still staying relatively low carb. What fruit would be the best choice?

Below, you’ll find the best options, ranked by grams of net carbs.

  1. Raspberries – Half a cup (60 grams) contains 3 grams of carbs.

  2. Blackberries – Half a cup (70 grams) contains 4 grams of carbs.

  3. Strawberries – Eight medium-sized (100 grams) contains 6 grams of carbs.

  4. Plum – One medium-sized (65 grams) contains 7 grams of carbs.

  5. Clementine – One medium-sized (75 grams) contains 8 grams of carbs.

  6. Kiwi – One medium-sized (70 grams) contains 8 grams of carbs.

  7. Cherries – Half a cup (75 grams or about 12 cherries) contains 8 grams of carbs.

  8. Blueberries – Half a cup (75 grams) contains 9 grams of carbs.

  9. Cantaloupe (melon) – One cup (160 grams) contains 11 grams of carbs.

  10. Peach – One medium-sized (150 grams) contains 13 grams of carbs.

Top 10 low-carb vegetables

All numbers are net carbs per 100 grams (3½ ounces).

1. Cauliflower – 3 g. Perhaps the most classic and iconic of all low-carb vegetables. The base of cauliflower rice and cauliflower mash.

2. Cabbage – 3 g. Another great low-carb vegetable. Who doesn’t love butter-fried green cabbage or the simply amazing Asian cabbage stir-fry?

3. Avocado – 2 g. Not just low carb, but also full of nutritious fat. Technically a fruit, but most people likely think of it as a vegetable. Avocado can be eaten in all kinds of ways, including on its own, in salads, or it can be used to make guacamole.

4. Broccoli – 4 g. Another great option that can replace pasta, rice or potatoes. Just fry it in butter or add some cheese for great-tasting side dishes.

5. Zucchini – 3 g. Try our zucchini fries or zucchini chips. Zucchini can also be used to make low-carb pasta.

6. Spinach – 1 g. An extremely low-carb vegetable, spinach is full of vitamins and minerals and can be used many ways.

7. Asparagus – 2 g. Revered as both a food and medicine – and aphrodisiac – by the ancient Egyptians, Greeks and Romans up to medieval times, asparagus is one of the world’s oldest cultivated vegetables.

8. Kale – 3 g. Hardier than spinach, less watery, but just as nutrient-rich, kale can stand up to mincing, sautéing, baking, and much more.

9. Green beans – 4 g. Frenched, diced and tossed in a salad, fricasseed and more, green beans taste great especially with added fats like butter, an olive-oil vinaigrette, or bacon.

10. Brussels sprouts – 5 g. Nutty, filling and nutritious, they are especially good roasted with olive oil and garlic, or with bacon.

It is Friday and I need to get into the restaurant we are going to make some Keto Salmon Cakes for our lunch menu today. If they turn out pretty good that will be the first recipe I share. This might be a tough one for me I love Salmon Croquets my Mamaw Gracie made the best, but they were topped off with a slather of ketchup which isn’t keto. I hope I can figure out an alternative, stay tuned for the details and some recipes in the future.


Best Restaurant Leander Texas

Lamb Appetizer at The Fork

#Lamb appetizer at #FarmtoFork 

#Lamb #FoodLeander #LeanderRestaurant

A post shared by Chef Shelley Pogue (@farmtoforktexas) on

We post our menu on Facebook @  or on our website on our menu page

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Wild Caught Lump Crab Cake Appetizer on Potato Crisp at THEFORK

Wild caught lump blue crab cake on potato crisp w/ mango pico & sriracha aioli at #TheFork #FarmToFork #FarmToForkTexas #FoodLeander #ATXEats #LeanderEats #Leander

Wild Caught Lump Blue Crab Cake on Potato Crisp w/ Mango Pico & Sriracha Aioli

A post shared by Chef Shelley Pogue (@farmtoforktexas) on

We post our menu on Facebook @  or on our website on our menu page

Best Restaurant Leander Texas

Strangeland Brewery Dessert at Farm to Fork

I am sure many of you remember growing up, your parents telling you "Do not to play with your food". We have all grown up and insist on doing just that, we are very fortunate that our friends and guest at Farm to Fork in Leander Texas let us play with their food for a living and wait to see what we will do next. I had been wanting to do something different for desserts, and we have several beers that are very delicious some kinda #MilkShakey (Not sure if that is a word but it fits)

I decided to make an ice cream that I thought would go well with a couple of beers we have on tap. Here is what happened. I made an ice cream that had bourbon, organic cherries, and salted chocolate chips and added it in the Scotch Ale Atholl Brose from Strangeland Brewery. They were paired well together and for beer lovers it was something a little different than the norm. You got the creamy from the ice cream and still were able to enjoy the beer flavor. It isn't for everyone, and it is only available for 21 years and up when we have it available on the menu. I'll be playing with other flavors in the future. Stay tuned.....

Adult Desserts at #FarmtoFork #TheFork #StrangelandBrewery #ATXEats #LeanderRestaurant #LeanderTX #Leander #LeanderEats

A post shared by Chef Shelley Pogue (@farmtoforktexas) on

We post our menu on Facebook @  or on our website on our menu page

Best Restaurant Leander Texas

Valentines Day Desserts at Farm to Fork Texas

We have fresh chocolate covered strawberries, creme brulee, chocolate tarts, salted caramel tortes. If you are interested in our Valentines pre-set menu please call 512-246-8158.  We post our daily specials menu on Facebook everyday @  or on our website on our menu page

#FarmToFork #FoodLeander #LeanderRestaurant #EatLocal #LeanderTexas

Best Restaurant Leander Texas

White Chocolate Cranberry Pistachio Bread Pudding with Pistachio Ganache

White Chocolate Cranberry Pistachio Bread Pudding with Pistachio Ganache. Made by Chef Vanessa at #TheFork We post our menu on Facebook @  or on our website on our menu page 

#FarmToFork #FoodLeander #LeanderRestaurant #EatLocal #LeanderTexas #DessertsLeander

Best Restaurant Leander Texas

Wild Caught Chilean Sea Bass at Farm to Fork in Leander

We offer a selection of wild caught fish on Friday & Saturday evenings at #TheFork. We also have a wide variety of entrees for dinner service during the week as well. We post our menu on Facebook @  or on our website on our menu page 

#FarmToFork #FoodLeander #LeanderRestaurant #EatLocal #LeanderTexas #DiningLeander

Best Restaurant Leander Texas

Cowboy Cut Tenderloin at Farm to Fork in Leander

Cowboy Cut Tenderloin at Farm to Fork in Leander. We usually offer more entree choices in the evening, however we offer our regular menu all the time. Come join us for an Akaushi Burger & a Craft Beer or a Texas Wine on tap. 

#FarmToFork #FoodLeander #LeanderRestaurant #EatLocal #LeanderTexas

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Valentines PreSet Menu Saturday February 11th 2017

Not sure what to do for Valentines Day this year with your someone special? Make your reservation now for our Pre Set Valentines 5 Course Dinner Menu at #TheFork on Saturday February the 11th. We are offering two seating options for dinner service from 5PM-7PM and 7PM-9PM. Make your reservation 512-246-8158

Wine Pairing Dinner Menu with Messina Hof at Farm to Fork Leander

Friday Dinner Menu 8/19/2016 Wine Pairings w/ David Graham from Messina Hof Winery


#TheBigUgly Salad - Big Ugly Heirloom Tomatoes, Organic Sous Vide Honey Poached Beets, Lonestar Chevrie Goat Cheese, Truffled Oil, Organic Micro Greens (Pairs Well with Blanc du Bois, Pinot Grigio, Chardonnay or Merlot)

Sous Vide Beef Tenderloin Carpaccio Rolls - Sous Vide Beef, Gorgonzola Aioli, Organic Micro Greens w/ Truffled Oil & Beef Demi Glace  (Pairs Well w/ Merlot, Pinot Noir or Cabernet Franc, Aggie Bin12 or Cabernet Savignon Double Barrel)


Sauteed 8 OZ Organic Chicken Breast w/ Organic Sweet Potato Mash & Brussel Sprouts  (Pairs Well with Blanc du Bois, Pinot Grigio, Chardonnay)

Pan Seared Duck Confit w/ Organic Sweet Potato, Fennel, Brussel Hash w/ Apricot Plum Glaze (Pairs Well with Blanc du Bois, Pinot Grigio, Chardonnay or Pinot Noir)

Cowboy Cut Tenderloin w/ Compound Truffle Butter Risotto Cake & Proscuitto Wrapped Asparagus served with Beef Demi  (Pairs Well w/ Merlot, Pinot Noir or Cabernet Franc, Aggie Bin12 or Cabernet Savignon Double Barrel)

Wild Caught Alaskan Sockeye Salmon w/ Sweet Potato Mash & Organic Brussel Sprouts w/ Miso Apricot Glaze  (Pairs Well with Blanc du Bois, Pinot Grigio, Chardonnay)  

Wild Caught Alaskan Halibut w/ Compound Truffle Butter Risotto Cake & Organic Nest of Collard Greens served with White Wine Truffle Butter Sauce  (Pairs Well with Blanc du Bois, Pinot Grigio, Chardonnay) 

Cowboy Cut Bone in Ribeye w/ Creamy Organic Mashed Potatoes & Proscuitto Wrapped Asparagus  (Pairs Well w/ Merlot, Pinot Noir or Cabernet Franc, Aggie Bin12 or Cabernet Savignon Double Barrel)

Desserts:  House Made Key Lime Pie, Creme Brulee, Flourless Chocolate Cake 

Best Restaurant Leander Texas

Box Lunch Menu Aug 22 thru Aug 26 Leander ISD

We are going to try to offer a boxed lunch program for some of our local teachers in the Farm to Fork neighborhood.  We are going to try a lunch delivery service to some of the schools that are close to Farm to Fork. We know how hard y'all work and do not have much time to venture out for lunch, and we want to help fill that void. We are going to try to see how this works and initially start boxed lunch service in a small area and consider expanding it depending on the popularity and success of it. 

These are the schools we have chosen to start service with, the brand new Glenn High School, Leander Middle School, Plain, Bagdad & Camacho Elementary Schools. These are in close proximity to our location and were chosen due to the location. We want to make sure that we are successful before we expand the delivery area.

We are going to need a minimum of 10 orders per school to offer delivery service, we are not going to charge a delivery fee. You will be able to pay for the entire order by credit card via a phone in/call in order, or cash per individual on site. We will need to have all orders in by 9:30AM to get orders out for delivery, with no exception, or substitutions, because it will effect other delivery times. There will be an email set up that we will accept orders. If you are interested in getting our weekly menu please send an email to  and we will get you set up for the weekly menu email. 

We always offer phone in orders for pick up if you are wanting to come grab and go. We are about to start having meals togo available starting in 2 weeks in our refrigerated case. We will post our menu on Fridays for the following week. We will deliver Monday through Fridays excluding holidays.

Our First Menu for the week of August 22nd- August 26th

Organic Spinach and Mixed Greens w/ Organic Sous VIde Red Beets & Lentils served with Dijon Vinaigrette $9

Daily Cup of Soup & Urban Farms House Salad w/ Ranch or Balsamic Vinaigrette $10

Sauteed Organic Chicken Breast w/ Organic Sweet Potato Mash & Organic Collards ( Sweated in Bacon Fat) $11

Organic Chicken Salad Wrap - Organic Chopped Chicken Breast Salad on Spinach Wrap w/ Urban Farms Lettuce & Cabbage Blend w/ Seasoned House Chips $11

Turkey Bacon Club - House Oven Roasted Turkey, Wright's Hickory Smoked Bacon, Cheddar and Swiss Cheese, Urban Farms Lettuce, Rockdale Tomatoes, Mayo on Toasted Asiago Cheese Bread w/ House Seasoned Chips $11

Gallon of Unsweetened Black Coconut Tea $5

Desserts - Key Lime Pie, Creme Brulee & Flourless Chocolate Cake $4

This is the menu for the first week, we will post the menu for next week next Friday. If you want to order menu items off our regular menu they are only available for pick up. If you have any questions please call 512-246-8158 and ask for Shelley or Amy.