Tag: keto

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

Low Carb Taco Casserole

Taco Casserole 2

Here is an awesome recipe I found the other day that I wanted to share with you guys. Here goes….Check it out!

Taco Casserole Ingredients

  • 1 3/4 pounds ground beef
  • 1 chopped onion
  • 4 chopped tomatoes, large
  • 1 teaspoon chili powder
  • 1/2 teaspoon cumin
  • 1/4 teaspoon garlic powder
  • 1/2 teaspoon dried oregano
  • 1/2 teaspoon sweet paprika
  • 1 teaspoon kosher salt
  • 2 Anaheim peppers
  • 1 cup grated high-quality sharp Cheddar

Ingredients for Tortillas

  • 1/4 cup coconut flour
  • 2 tablespoons tapioca flour
  • 1/2 teaspoon cumin
  • 1/4 teaspoon chili powder
  • 1/2 teaspoon kosher salt
  • 1/2 cup water
  • 4 eggs
  • 3 tablespoons Avocado Oil or Coconut Oil

Directions

In a large skillet, heat a drizzle of oil and saute the onion until soft, 5 minutes. Add the ground beef. As it cooks, season with chili powder, cumin, garlic powder, dried oregano, sweet paprika and salt. When the meat is almost cooked, stir in the tomatoes. Turn off heat and set aside.

For the anaheim peppers, set the peppers over the flame of a gas stove, or under a broiler. Cook the peppers, turning as needed, until the entire pepper is blackened. Put the peppers in a sealed bag or container to steam and cool; rub the blackened skin off with your fingers. Chop, then mix in with the meat.

In a small bowl, whisk together the coconut flour, tapioca flour, cumin, chili powder and salt.

In a large bowl, whisk together the water, eggs, and oil. Slowly add the coconut flour mixture to the wet ingredients, whisking constantly to eliminate clumps.

Heat a tablespoon of avocado oil over medium heat in a non-stick skillet. Pour a little less than 1/4 cup batter in the hot pan. Let the batter sit untouched for one minute then put a lid on the pan and cook one minute more. Flip the tortilla and fry for 1 to 2 more minutes. Continue frying tortillas until the batter is used up, making sure there is always a thin layer of warm avocado oil or coconut oil in the pan.

Preheat oven to 375 °F

Coat the bottom of a 2 quart square or round baking dish with a little oil. Add a layer of 4 tortillas. Cover with half of the ground meat. Add another layer of tortillas. Cover with more ground meat and the grated cheese.

Bake 30 minutes. Let sit 10 minutes before cutting. 

Optional: Add lettuce, tomatoes, and diced avocado as toppings once casserole is baked and cool. Enjoy!

Low Carb Cashew Turmeric Chicken Salad

Being I am a huge fan of chicken salad I needed to find a good low carb recipe for this to help fill in the void. This one definitely hit the spot on flavor. Check this out!

Low Carb

Chicken Salad Ingredients

  • 3 cups chopped, cooked chicken, approx. 1lb
  • 6 tablespoons cashew cream
  • 2 teaspoons lemon juice
  • 1 teaspoon apple cider vinegar
  • 2 teaspoons coconut aminos
  • 3/4 teaspoon dijon mustard
  • 1 tablespoon extra virgin olive oil
  • 1 1 inch piece of turmeric root, peeled and grated
  • 2 tablespoons finely chopped parsley
  • 1/2 teaspoon salt
  • 2 ribs celery, finely chopped
  • 1 shallot, finely chopped
  • Cracked black pepper

Cashew Cream Ingredients

  • 1 cup whole, raw, unsalted cashews
  • 1/2 cup water

Directions

First soak cashews at least 4 hours or overnight in cold water. Drain and rinse.

Put the cashews and 1/2 cup water in a high-powered blender. Blend for 1 to 2 minutes, scraping down the sides as needed, until the consistency is similar to whipped cream. The texture should be very creamy with no bits of nut left at all.

Next, in a small bowl, whisk together 6 tablespoons of cashew cream, plus the lemon juice, apple cider vinegar, coconut aminos, Dijon, olive oil, turmeric root, parsley and salt.

In a large bowl, mix together the chicken, dressing, celery and shallot, and add all the other ingredients in together. Once mixed evenly you can add black pepper if you like to taste. That’s it! Enjoy! Really the hardest part with this recipe is prepping the cashews ahead of time for later use. Other than that this is a breeze to make, and it tastes amazing. Give it a shot.

Keto Breakfast Sandwich

keto breakfast sandwich

You must must must try this very simple to make low carb breakfast sandwich. Here is what you need….

Ingredients

  • 3/4 cup Birch Benders Keto Pancake and Waffle Mix
  • 1/2 water
  • 1 tbsp coconut oil
  • 2 eggs
  • 3 slices bacon
  • 2 sandwich slices of cheddar cheese

As a side note the birch benders can be purchased directly from there website www.birchbenders.com

Directions

To begin it is best to start with your base. All you need to do is follow the instructions for the waffles that are on the birch benders keto mix. You should be mixing in the water, keto mix, and coconut oil together to create the waffle batter

Next, you will need to scramble up your two eggs. I recommend using coconut oil to cook the eggs in as well. While cooking the eggs I would get your 3 bacon strips cooked up as well.

Once the waffles are done, layer the sandwich, starting with the waffle at the bottom, then add 1 slice of the cheddar cheese, next approximately 1.5 strips of bacon, then the egg, then add another 1.5 strips of bacon, and one more piece of cheddar cheese. Top it off with the other waffle and you are ready to eat!

Benefits Of A Ketogenic Diet

Where to Begin

The Benefits of a Ketogenic, or Keto Diet are vast to say the least. With that being said let’s take it from the top.

Fat Loss

This is the most popular reasoning that people have attached themselves to the keto diet….Thanks to TV ads and social media. Some of the promises made by slick marketers on how keto will drop bodyfat effortlessly, or selling you some type of keto supplement to help cut weight is almost always snake oil.

But there is truth in the fact that a keto diet will help keep your insulin levels low, which creates a great environment for your body to burn fat. When you are not taking in a lot of carbohydrate, especially 50 grams or less per day, your body will have to pull from other energy sources to fuel itself. The next fuel source from stored glycogen, or carbohydrate would be your bodies stored fat, which is how the magic happens. Once your body begins using stored fat as fuel you will begin to really see some progress in your fat loss goals.

Image result for free fitness images

Greater Hormone Response

Not only does a keto diet aid in fat loss by utilizing stored body fat, it can also aid in increasing key hormones such as growth hormone as well. When the bodies insulin levels are lowered from eating keto, this causes growth hormone to stay more elevated. The benefits of more growth hormone production is tremendous, but here are a few key benefits…

Better Energy Production, Vitality, Joint Support, Fat Loss, Better Looking & Skin, Better Sleep Quality.

So eating keto is not just for weight loss purposes, but really can have anti-aging benefits as well by increasing growth hormone production. Lets move onto the next benefit.

Helps Build Mitochondria

Mitochondria, are the power plants of our cells, turning the nutrients we uptake from foods into ATP, or adenosine triphosphate, which is our cells energy source. The more mitochondria we have the more energy we can receive from food we eat. When the body goes into what’s called ketosis, after eating keto for a while, this state puts new demands on our bodies’ mitochondria, which causes the body to adapt by producing more mitochondria. This means more energy, and an increase in physical performance.

Better Cognitive Function & Reduction In Brain Fog

When the body is in Ketosis, it naturally produces more GABA, an amino acid that acts like a neurotransmitter, a calming neurotransmitter to be exact. Depressed GABA levels have been shown to cause brain fog, which now explains why a lot of dieters that go Keto begin to notice a certain clarity after a few weeks, due to the increase in GABA.

Ketogenic diets have also shown to cause a decrease in cognitive decline in patients with certain nervous system diseases, such as Alzheimers and Parkinsons.

Image result for image of old couple playing chess

So eating a ketogenic diet is not just something that can be beneficial for weight loss purposes, but can be an aid to keep you healthy as you age. But always remember even eating keto you can not ignore food quality, which I can’t stress enough. Until next time.

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!

Keto Bacon Cheddar Breakfast Muffins

Check out these bacon cheddar breakfast muffins. Here is the approximate nutrition breakdown per muffin.

Per 1 Muffin

Calories 200

Fat 15g

Carbs 4g

Protein 15g

Recipe (Ingredients)

  • 2 ½ cups finely ground almond flour
  • ¼ teaspoon baking powder
  • ½ teaspoon baking soda
  • 1/4 teaspoon salt
  • ¼ cup unsalted butter, melted and cooled to room temperature
  • 3/4 cup heavy cream
  • 1 egg
  • 4 pieces cooked bacon, crumbled
  • 3 ounces cheddar cheese, cut into small squares

Instructions

  • Heat your oven to 375 °F/190 ºC and line a muffin pan with 12 liners, or use a silicone muffin pan.
  • In a medium bowl, whisk together almond flour, baking powder, baking soda and salt.
  • In a large bowl, whisk together butter, heavy cream and egg until smooth. Stir in the bacon and cheddar.
  • Combine the almond flour mixture with the bowl of wet ingredients, stirring gently to combine. The batter will be very thick.
  • Spoon the batter into the muffin tin, filling the cups almost to the top.
  • Bake until the muffins are lightly browned on top and a toothpick inserted into a muffin comes out clean, about 16 minutes.
  • Presto!

To keep these bad boys as fresh as possible be sure to store them in the fridge after they are finished and simply re-heat them in the microwave.

 

 

 

 

 

Low Carb/Keto Donuts!

I found this low carb donut recipe the other day and had to pass along the recipe to those of you who may have a bad sweet tooth like me. This allows you that slight pleasure so you stick to your meal plan as much as possible. These will definitely be 100X better than going to your local shop and getting the real deal. Here is the recipe below. Give them a shot. Enjoy!

Keto Donuts!

EQUIPMENT NEEDED

  • Silicone Donut Pan

INGREDIENTS

  • 2 ½ cups finely ground almond flour (280 g)
  • ¼ teaspoon baking powder (1.25 ml)
  • ½ teaspoon baking soda (2.5 ml)
  • ¼ teaspoon salt (1.25 ml)
  • 2 eggs, separated
  • ¼ cup unsalted butter, melted and cooled to room temperature (60 g)
  • 3/4 cup heavy cream (180 ml)
  • ½ teaspoon vanilla extract (2.5 ml)
  • ½ teaspoon liquid stevia (2.5 ml) (or your favorite sweetener)

INSTRUCTIONS

  • Heat oven to 375° F/190 ºC
  • Lightly butter/grease the donut pan.
  • Whisk together almond flour, baking powder, baking soda and salt. Set aside.
  • Using an electric mixer, whisk egg whites until stiff peaks form.
  • In a large bowl, whisk together egg yolks, butter, heavy cream, vanilla extract, and stevia (or other sweetener) until smooth.
  • Gently fold the egg whites into the egg yolk mixture.
  • Gently fold the dry ingredients and the egg yolk mixture together.
  • Spoon the thick batter into the donut pan, using ¼ cup to 1/3 cup of batter for each donut.
  • Bake until the donuts are lightly browned on top and a toothpick inserted into a donut comes out clean, approximately 15 minutes. Allow donuts cool for approximately 10 minutes in the pan before removing. Continue cooling the donuts on a wire rack.
  • Serve plain, or drizzle with melted dark chocolate for added flavor and nutrition benefits.

keto donuts

Is Drinking Wine Healthy?

Wine Healthy?

For years now there has been a long debate on whether consuming wine has any real health benefits, or was this merely a scheme cooked up by good marketers to make us feel good about consuming booze. After doing some digging I was able to locate some interesting information regarding the benefits of wine. Interestingly enough the benefits that are mentioned are correlated to the amount taken in. Now, do not go running out and start hitting the bottle just yet, the amount tested was between 5-8 ounces. So this would be equivalent to 1-2 glasses. Here are some of the benefits mentioned below….

Diabetes: Drinking between the above mentioned 5-8oz of wine per night has shown to lower the risk of type 2 diabetes.

Cardiovascular Disease: Wine has shown to have a positive effect on cardiovascular disease and LDL or bad cholesterol.

Stroke: Wine has also shown to reduce the risk of stroke as well.

What is the Connection?

It seems that there is one main ingredient found in wine that is aiding in all of these great benefits, and they are called polyphenols, which are micronutrients found in certain fruits and vegetables. Wine is naturally made of grapes, which contain a good amount of polyphenols in them. And it just so happens that when wine is produced, and ferments, even more polyphenols are developed. For more information on the benefits of polyphenols and there benefits I would recommend checking out this link here.

The bottom line with wine is simply this. Consuming a little wine here and there, 1-2 glasses of wine a night can have benefits to your health. But going over this amount consistently will actually start to have the opposite effect on you, causing negative side effects, which we will talk about more in our next installment on the effects of alcohol in the body.

 

Red Wine