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 Eggs En Cocotte

What is egg en cocotte you say? It is an egg cooked individually in cream or butter in a small ramekin

baked egg, shirred egg

20190723_083411 (1).png

Keto Diets are sometimes difficult but you have to learn to pick your battles on what you prepare. I know my struggle with the keto diet are that some recipes do not taste very well and I feel like the ingredients are limited to what I actually want to eat (Carbs). And to add cauliflower to a pizza crust or bread recipe is just different, I do love cauliflower I just don’t want my pizza or bread taste like it.

I have been working on some recipes for meals that I want to eat, and potentially serve at Farm to Fork. Keto eggs en cocotte is an item that will make it to a Saturday Brunch Menu soon.

Recipe includes: 2 Eggs, 1 tsp heavy cream, 1 T Parmesan cheese, 1 T Kerry Gold butter, green onions, jalapenos s & p

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