Keto Broccoli Salad

Keto Broccoli Salad

  • Servings: 6-8
  • Difficulty: easy
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A delightful salad for any season


Ingredients

  • 1 head broccoli (about 3-1/2 cups) cut into bit sized pieces (stalk removed)
  • 6 slices bacon, cooked and crumbled
  • 1/4 cup red onion, finely chopped
  • 8 ounces cheddar cheese, cubed or shredded
  • 1/2 cup raisins “optional”
  • 3/4 cup mayo
  • 2 tablespoons apple cider vinegar
  • 2 tablespoons swerve
  • 1/2 teaspoon salt
  • 1/2 teaspoon black pepper

Directions

  1. In a small bowl, combine mayo, apple cider vinegar, swerve, black pepper and salt.
  2. In a large bowl, toss together bite sized broccoli pieces, bacon, red onion, cheddar cheese and raisins. I add peanuts or cashews to mine instead of the raisins.
  3. Combine the dressing with the broccoli mixture.
  4. Cover and chill in the refrigerator for two hours before serving.

Low Carb & Keto Apple Muffins

Apple (Zucchini) Muffin

Low Carb & Keto Apple Muffins

  • Servings: 6
  • Difficulty: Medium
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OMG Apple (Zucchini) Muffins for Breakfast or Desert


Ingredients

    For the Brown Butter Apple:
  • 1 tablespoon butter
  • 1 large zucchini diced (1-1/2 cups)
  • 3/4 teaspoon apple pie spice*
  • salt
  • 1-3 tablespoons golden erythritol or zylitol, to taste (I used 3 tablespoons)
  • 1-3 tablespoons lemon juice to taste (I used 3 tablespoons)
  • For the Apple Muffins:
  • 2/3 cup almond flour
  • 1/4 cup golden flaxseed meal
  • 1 tablespoon psyllium husk powder
  • 1-1/2 teaspoon baking powder
  • 1 teaspoon apple pie spice (see notes)
  • 1/2 teaspoon xanthan gum
  • 1/4 teaspoon kosher salt
  • 1/3 cup sweetener (I use Swerve)
  • 2 eggs
  • 1 teaspoon vanilla extract
  • 1 teaspoon apple cider vinegar
  • 4 tablespoons butter melted
  • 3 tablespoons water
  • 1 cup brown-butter apple

Directions

    For the Brown Butter Apple:
  1. Heat up the butter in a skillet or pan over medium/low heat. You want to use a skillet (or wide-base pan) as opposed to a saucepan so the juices get absorbed evenly by the zucchini. Continue to cook the butter for 2-4 minutes until brown in color.
  2. Add in the zucchini, spices, salt and mix everything together. Add in the lower amounts of sweetener and lemon juice, cover, lower heat to low, and let simmer for 5 minutes. Remove lid and taste for sweetness and acidity; you’ll most likely need to add more of both (don’t be afraid of the lemon juice, its acidity is what will give it that apple kick once it’s thoroughly absorbed).
  3. Cover once again and cook for 10 more minutes. Remove the lid, taste again, and allow to cook uncovered for 3-6 minutes longer to thicken up the juices. Allow to rest for 10 minutes and enjoy (or allow to cool and keep in the fridge for 3-4 days).
  4. For the Apple Muffins

  5. Preheat oven to 350degrees. Line or grease and flour a muffin pan, set aside.
  6. Add almond flour, flaxseed meal, psyllium husk powder, baking powder, apple pie spice, xanthan gum and salt to a medium bowl. Whisk until thoroughly combined, set aside.
  7. Add sweetener and eggs to a large bowl and beat with an electric mixer for 3-5 minutes until airy and lighter in color. With the mixer on, add in the vanilla extract, apple cider vinegar and butter.
  8. Add in the dry flour mixture in two parts, alternating with the water. Continue to mix for a couple minutes until fully incorporated and elastic, the batter will thicken as you mix. Fold in brown-butter zucchini.
  9. Scoop the batter into the prepared muffin pans, smoothing out the tops with wet fingertips.
  10. Bake for 30-35 minutes, until golden and a toothpick inserted comes out clean. Watch out after minute 15, and tent with aluminum foil as soon as they begin to brown (around 25 for me). The miffins will collapse a tad post bake as they’re weighed down by the zucchini, don’t sweat it.
  11. They can be stored at room temp for 3-4 days.

Note – 1 teaspoon apple pie spice = 1/2 tsp cinnamon, 1/4 tsp ground nutmeg, 1/4 tsp ginger and a dash of all-spice.

Have you Adapted to a Keto Lifestyle?

Adapting to a Keto Lifestyle from our SAD (Standard American Diet) of high carbs and lots of sugars can be a little daunting sometimes. High carbs and sugars cause us to go from being high energy to crashing and needing more carbs and sugar to get that energy boost again. You’re left feeling sluggish. The science behind how a keto diet improves energy is we go from SAD – where most people eat 225g of carbs a day to a keto diet where we try to eat 50g or less. This forces the body to a “fat adapted” state where it relies on fat stores instead of carbs for energy. Your body can tap into those stores anytime for energy. So no more spiking and crashing – you will have a constant flow of energy. For most people once you become keto adapted (3-10 days or with a Ketone Supplement – under an hour) your energy level will ast for as long as you are in ketosis.

Some of the things you will want to make sure of when you start this journey is:

  1. Make sure you are well hydrated when you decide to start.
  2. Make sure you have some electrolytes around – smart water, powerade zero, life water, etc
  3. Buy some pink Himalayan salt – it still has all the minerals available in it. Not like table salt that is stripped of all it’s nutrients.
  4. Go through your pantry and get rid of all processed foods – donate to Second Harvest any unopened items you no longer want.
  5. Make sure that you bought some of your new superfoods at the grocery store – Broccoli, avocado, fish

I recommend that you start out slow to make sure you don’t get the Keto flu – which comes from going cold turkey on carbs and sugar. So go slow and eliminate something new every day til you are in ketosis. Ketogenic means 75% fat, 20% protein and 5% carbs. Aim for 25-50g a day of carbs.

Do you live a Ketogenic Lifestyle?

What is your current lifestyle? Do you eat whatever you want or do you follow a plan of some sort?

Our blog is designed to help you in your lifestyle choices to go low carb and/or ketogenic. We will be posting Tips and Tricks, Recipes, Self Development help and just over all have fun healthy lifestyle kinds of things.

You’ll have to visit more often to see what comes next. Who knows maybe we will even get the video connection up and running soon.

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