Tag: keto

cream cheese chicken burrito

Cream Cheese Chicken Burrito

  • Servings: 4-6
  • Difficulty: easy
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Absolutely delicious and I will make again over and over again


Ingredients

  • 4 cups picked shredded chicken
  • 1/4 c medium picante sauce
  • 4 oz cream cheese
  • 4 oz grated cheddar cheese
  • 1 teaspoon salt
  • 1/2 teaspoon pepper
  • 4 oz more cheddar cheese
  • 4 tablespoons more Medium picante sauce
  • shredded lettuce
  • 4 tablespoons sour cream

Directions

  1. Either pick a whole poached chicken or buy a rotisserie chicken and pick that.
  2. Beat cream cheese and add picante sauce and spices.
  3. Add grated cheese and cream cheese mixture to the shredded chicken and mix thoroughly.
  4. Divide into 4 portions (I made 6 portions out of mine).
  5. Shape them like a burrito and put on a cookie sheet. Top with remaining cheese and bake for about 10 minutes til cheese melts. (or you can just microwave).
  6. Top with another Tablespoon of picante , lettuce and a dollop of sour cream.
Recipe Courtesy of Low-Carb-Scams.com

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Gluten free, paleo and keto flourless chocolate cake

Gluten Free, Paleo and Keto Flourless Chocolate Cake

  • Servings: 10 slices
  • Difficulty: easy
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Just 5 ingredients, ridiculously easy, extra fudgy and intensely chocolatey!


Ingredients

  • 6 ounces sugar free chocolate chips or 70-90% dark chocolate
  • 8 tablespoons unsalted grass-fed butter
  • 1/2 cup cocoa powder
  • 1 teaspoon espresso powder (optional)
  • 1/2 teaspoon kosher salt
  • 1 teaspoon vanilla extract
  • 3 eggs whites and yolks divided, at room temperature
  • 2 tablespoons water (add only if using sugar-free erythritol based chocolate)
  • 1/2 -2/3 cup swerve or coconut sugar if paleo

Directions

  1. Position a rack in the lower third of your oven and preheat to 350F. Grease and line with parchment paper an 8″ cake pan. Set aside.
  2. Melt chocolate and butter over a water bath, stirring frequently until smooth. Stir in cocoa powder, espresso powder and salt. if you’re using sugar-free chocolate with erytritol (such as Lily’s) the mixture will turn very thick – worry not! Remove from heat, stir in vanilla extract and allow the mixture to cool slightly while you prepare the rest.
  3. Add egg whites to a medium bowl and whisk util soft peaks forms. Be sure not to over do it, as stiff whites will be tougher to fold in. Set aside.
  4. Add egg yolks and sweetener to a large bowl and beat with an electric mixer until light and fluffy (about 3-5 minutes). Add in the prepared chocolate mixture in thirds, mixing fully before incorporating the next part. If using sugar-free chocolate add in a couple tablespoons water to loosen up the batter.
  5. Fold the egg whites gently in four parts, be very gentle as the batter will loosen up as you go.
  6. Pour into prepared pan and bake for 23-26 minutes for fudgiest results and 27-30 minutes for cakey edges. Or until the center is just set and a toothpick inserted in comes out moist (not drenched). This really does vary from oven to oven, so give it a check from minute 15 and remember that you’re cake will continue to cook as it cools.
  7. Allow to cool completely, and to get extra clean edges place in the freezer for 10 minutes prior to cutting. Dust with cocoa powder right before serving and store in an airtight container at room temperature for 3-5 days.
Recipe Courtesy of Gnom-gnom.com

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practice mindful eating techniques

When was the last time that you ate dinner at your dinner table without distractions? One of the things we do today more than at any other time in history is to “eat on the go” and we always have the TV on in the background.

With all the activities that our children and grand children are in, we tend to Eat on the Go, and if we are at home to eat – we eat with the TV on.

Let’s start sitting at the table for 20-30 minutes, enjoy every bite of our meal, turn off our cell phones and our TVs and concentrate on the flavors and textures of our food, the smell of the dish, etc. When you concentrate on eating your food and enjoying it, you actually take in fewer calories and fill up faster.

The reason for this is because you are eating slower and it takes your brain 20 minutes to register that your stomach is full.

Learning mindfulness techniques, like mediation and cognitive therapy, had a 97 percent impact on the weight loss of obese individuals in one study.

One of the best examples I know of not being able to slow down is – my son’s dog. Abby doesn’t know how to slow down eating so it doesn’t matter how much food is in her bowl she scarfs it down in under a minute. She kept gaining weight and the vet suggested that she only have 1/2 cup of food in the morning and in the evening. Abby doesn’t know that she isn’t getting as much food (calories) as she was before because she still scarfs it down in under a minute. You can put food in her bowl and it is gone in the next 30 seconds. LOL.

We don’t want to eat like a dog and let someone else control how much we eat because we can’t slow down.

An old practice from years ago was to take a bite and set your fork down between bites to allow you to savor your food. I’m not sure you have to go to that length, but we do need to turn off our TV’s and phones and have no distractions while we are eating so we can enjoy our food.

I challenge you to take a week and turn off all electronics during your meal time. You may realize that food tastes totally different. I’d like to say that “eating on the go” has to go too, but I know that isn’t always possible with all the activities that we participate in. So at least when you can sit down at the dinner table – actually sit at the table and turn off the TV.

Have a great week and talk to you next week.

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keto pork fried cauliflower “rice”

Keto Pork Fried Cauliflower Rice

  • Servings: 4-6
  • Difficulty: easy
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Ingredients

  • 1 head of cauliflower “riced” in a food processor
  • 1 pork tenderloin chopped into small pieces (about 1/4″)
  • 1 large leek (finely diced)
  • 3 gloves garlic (minced)
  • 1 carrot (shredded)
  • 1 celery (diced)
  • 1 cup broccoli florets (chopped)
  • 3 scallions (chopped)
  • 2 tablespoons ghee or coconut oil
  • pink salt and pepper to taste
  • 3 tablespoons low salt soy sauce
  • ground ginger to taste
  • 1-2 tablespoons fish sauce
  • 1 egg (beaten)

Directions

  1. Rice the cauliflower in a food processor, then steam it for a few minutes (you can use a rice steamer, but a pot works just as well.
  2. Saute the meat and veggies (minus the scallions) in tablespoons of ghee or coconut oil with pink salt and pepper in a large skillet until meat is browned and veggies are tender.
  3. Fold in the riced cauliflower and add the soy sauce, ginger and fish sauce.
  4. Add the beaten egg and stir fry until fully cooked.
  5. Season with additional pink salt and pepper to your taste.
  6. Sprinkle with chopped scallions.

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Will low carb or keto work for you?

Losing weight is all about coming up with a Lifestyle that will work for you. If you don’t like to cook or don’t have time to cook, then a lot of meal prep won’t work for you.

Thinking about what you can realistically do and live with long term is the lifestyle you should select. If you are a sweets person like myself then learning how to make fat bombs and keto style deserts has been a lifesaver for me.

Seeing what you want to look like in your head – or go find a picture of you at your best weight – before you even start is the first key to making this a lifestyle instead of a diet. Just having a number – whether it is a short term number or a long term number – allows you to visualize ahead. Diet as we have said before means temporary and only lasts for a short time. We want a lifestyle that will give us the direct results we are looking for without seeming impossible.

Maybe you eat ok and you just need to add some activity to your lifestyle. Maybe you eat too much and you are eating the right foods and you just need to cut out some food. Most of us need some structure though.

That is one reason why I chose a low carb and keto lifestyle. The food is good and healthy and it is very tasty and it is considered whole foods instead of processed foods. Eggs and bacon, meat and cheese and salads are the basics of my lifestyle. If I start to crave some fruit, then I eat a little bit of fruit. I just stay away from high carb foods.

And like I said above, I’m a sweets person so I am always experimenting with keto sweets – low carb and sugar free. They satisfy my need for desert and I can easily share and most people don’t know the difference.

If you’re not sure if low carb/keto is the way to go, get back in touch with us and I will send you a 5 day meal plan to start you on your way to pursuing this lifestyle.

Or if you want to just experiment with some of our recipes go to our main menu and search recipes. We have a ton of them posted and for the most part, I have made almost all of them.

Have an awesome week and see you next week.

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low carb & keto apple crumble

Low Carb & Keto Apple Crumble

  • Servings: 2
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Crisp, sweet, and you'll never know it's not apples


Ingredients

    For the almond crumble
  • 1/3 cup almond flour
  • 1 tablespoon coconut flour
  • 2-4 tablespoons golden swerve to taste
  • 1/4 teaspoon cinnamon
  • pinch of salt
  • 2 tablespoons grass-fed butter cold and diced
  • 2 tablespoons pecans roughly chopped
    • For the filling
  • 10 ounces chayote squash (or you can use zuchinni) peeled, cored and diced
  • 1-2 tablespoons golden swerve to taste
  • 1/2 teaspoon ground cinnamon
  • 1/4 teaspoon freshly ground nutmeg
  • 1/8 teaspoon ground allspice
  • 1-2 tablespoons lemon juice to taste
  • 1/2-1 teaspoon apple extract to taste
  • 2 tablespoons grass-fed butter

Directions

  1. Preheat oven to 350F. Lightly toast almond flour in a skillet or pan over medium heat, until fully golden and fragrant (2-4 minutes). This is very important taste wise so don’t skip it.
  2. Whisk thoroughly together in a small bowl the toasted almond flour, coconut flour, sweetener, cinnamon and salt. Add in butter and rub the mixture with your fingertips until it resembles coarse bread crumbs. Incorporate pecans and set aside.
  3. Mix together, in a rimmed baking tray or dish, squash, sweetener, cinnamon, nutmeg, allspice and lemon juice (starting with 1 tablespoon, tasting and adding more as needed). Add in apple extract, starting with just 1/2 teaspoon, adding more to taste. You can alternatively cook the filling a bit on the stove-top to nail the flavors.
  4. Top with crumble mixture and bake for 25 to 27 minutes, covering the crumble with foil after 10 minutes to avoid excessive browning.
  5. Allow to cool for at least 15 minutes to allow the flavors to mingle, or store refrigerated for up to 3 days.

Serve for Breakfast or with your favorite Keto Ice Cream as Dessert

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