Tag: healthy

Protein Lemon Squares

Check out this new dessert recipe that tastes absolutely delicious!

Ingredients

  • 1 Cup fat-free vanilla Greek yogurt
  • 1/2 Cup lemon juice
  • 1/2 Cup egg whites
  • 1 Teaspoon vanilla extract
  • The zest of one lemon see note below
  • 1 package sugar-free lemon pudding, Jell-O brand
  • 1/2 Cup Splenda, the kind for baking, or use Stevia, which I would recommend.
  • 1 Cup flour of your choice regular, a low carb mix etc I recommend an almond/coconut blend
  • 1/2 Teaspoon baking soda
  • 1 Teaspoon salt
  • 1 Cup vanilla Pro-3 protein
  • 1/2 Cup no-sugar added blackberry jam

Directions

  1. Preheat the oven to 350 degrees Fahrenheit and take your jam out of the fridge so that it sits at room temperature. This makes it a lot easier to drizzle.
  2. Get your lemon zest ready. Set a bowl down to collect the zest. Then use the lemon zester to scrape off the yellow part of the peel. If you’re using a cheese grater, rub the lemon in one direction, against the sharp edges of the holes. You only want to collect the yellow part, so turn the lemon as you go, letting the zest fall into the bowl.
  3. In a medium mixing bowl, combine yogurt, lemon juice, vanilla extract, lemon zest, and egg whites. Set aside.
  4. In a separate mixing bowl, combine flour, baking soda, Splenda or Stevia, protein powder, and sugar-free lemon pudding.
  5. Mix both bowls together thoroughly. Pour into your baking dish. With a spoon, drizzle several lines across the top of your batter. Using a knife, make whatever pattern you’d like on top but be sure to push the jam into the batter a bit.
  6. Pop the pan into the oven for 30 minutes or until you poke it with a toothpick, and it comes out clean. Everyone’s oven is different so keep an eye on it. Allow a couple minutes to cool before eating, that jam gets pretty hot. Cut into 9 pieces and enjoy!
Lemon Squares

Is Following a Keto Diet Healthy?

Recently in the media, I have been seeing the keto diet popping up, and not for good reasons. People are making claims that keto diets are causing problems such as heart disease. But is the keto diet as bad as it is being made out to be? Let’s take a look…

Quality vs Quantity

When eating a ketogenic diet it is still very important to pay attention to the quality of the foods you are putting in your body. For example, eating two cheeseburgers without the bun, and a few veggies on it would constitute as being “keto”, but you are also consuming a large amount of trans fats that are known for causing heart disease. So even thou the two cheeseburgers kept your carbohydrates low, it is still a very poor choice in food quality. This concept of quality vs quantity can be applied to any meal of any time of the day. Another great example is breakfast. Instead of eating a few scrambled eggs topped with home made salsa and sliced avocado, you decide to eat one scrambled egg with a pound of bacon and cheese. In this scenario you are again keeping your carb intake low, but the foods you are putting in your system will play a roll in your overall health over time.

keto diet for beginners

Too Obsessed With The Numbers

Another issue that has been getting noticed is the fact that people can’t figure out why sometimes there ketosis readings are coming back so high, meaning they are barely into ketosis even thou they have been eating a very low carbohydrate diet. No one has discovered why this is yet, but I am sure at some point down the road scientists will in fact figure it out. The important part to remember is that you are in ketosis, and you are getting all those benefits from being in that state, which we will discuss in another post because honestly there is a pretty lengthy list. By people getting obsessed with there keto readings they actually end up cutting out some very healthy and beneficial foods in there diet for more meats because the thought process is, “well I guess I should try to cut my carbs from 40 to 15, and then maybe my ketosis reading will be better”. More isn’t always better, and as long as you are in ketosis in the first place, honestly who cares about the number, just be consistent with your diet so you can stay in that state to reap the benefits. Don’t sacrifice eating good quality foods to attempt to get a better ketosis reading. This mistake can cost you in the long run in terms of your overall health, and we have discovered doing so may not even help your numbers anyway. In our next installment we will touch on the benefits of being in ketosis. Until next time.

Steak and Shirataki Stir Fry

New low carb recipe for you guys to check out. Hope you like it!

Steak and Shirataki Stir Fry

Ingredients

  • 2 packages or approximately 14 ounces shirataki noodles
  • 1 pound top sirloin or skirt steak cut into ¼ inch-thick slices
  • 1/2 cup shredded carrots
  • 3/4 cup thinly sliced red bell pepper
  • 2 tablespoons tamari
  • 1 tablespoon rice wine vinegar
  • 1 tablespoon sesame oil
  • 1 tablespoon coconut aminos
  • 1 teaspoon fish sauce
  • 2-inches ginger root, peeled and thinly sliced
  • 2 garlic cloves, thinly sliced
  • 2 tablespoons Avocado oil
  • 8 ounces mushrooms, thinly sliced
  • 4 heads baby bok choy, thinly sliced

Directions

Bring a large pot of water to a boil.

Open the packages of shirataki noodles and drain the noodles in a colander. Rinse well under cold water.

Add the noodles to the boiling water. Boil 2 minutes. Drain.

Heat a large skillet or a wok over medium-low heat. Do not add any oil. Add the shirataki noodles to the dry skillet and cook for 8 to 10 minutes, using tongs to frequently turn and move the noodles as they cook. This process dries out the noodles. You’ll know they are dry when they suddenly start to squeak as they are moved around the skillet. Remove the noodles from the skillet and set aside.

Whisk together tamari, rice wine vinegar, sesame oil, coconut aminos, fish sauce, ginger and garlic.

Pour half of the mixture over the beef. Set aside.

Heat a large skillet or a wok over medium-high heat. Wait several minutes for the pan to get really hot, then add the beef. Cook, stirring just a few times, until meat is cooked, 3 minutes. Transfer the meat to a plate.

Let the pan heat up again and add Avocado Oil. Add the shredded carrots and bell pepper. Cook for 10-15 minutes. Add the mushrooms. Cook until mushrooms are soft, 3 to 5 minutes. Add the bok choy. Cook until just tender, 2 minutes.

Add the noodles and the reserved marinade. Toss the noodles well to coat. Add the beef to the pan and cook just until heated. Serve immediately. Enjoy!