Tag: low carb

Keto Tex-Mex Casserole

Keto TexMex Casserole

  • Servings: 4-6
  • Difficulty: easy
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Hearty and spicy like you daydream about


Ingredients

  • 1-1/2 lbs ground beef
  • 7 oz crushed tomatoes
  • 2 oz pickled jalapenos
  • 7 oz shredded cheese, for example Monterey Jack or shredded Mexican blend
  • 1 cup crème fraiche (sour cream)
  • 1 scallion, finely chopped
  • 2 oz butter
  • 1 cup guacamole, for serving (optional)
    • Make Your Own Taco seasoning
  • 2 teaspoons chili powder
  • 2 teaspoons paprika powder
  • 1 teaspoon ground cumin
  • 1-2 teaspoons onion powder or garlic powder
  • 1 pinch cayenne pepper
  • 1 teaspoon salt

Directions

  1. Preheat the oven to 400F.
  2. Fry the ground beef in butter, until cooked through and no longer pink. Add taco seasoning and tomatoes.
  3. Place the ground beef mixture in a baking dish. Top with jalapenos and cheese. Bake on upper rack in oven for 15-20 minutes.
  4. Chop the chives finely and mix in with the sour cream.
  5. Serve with sour cream, guacamole and a green salad.

Recipe Courtesy of the dietdoctor.com

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Keto Cranberry Pecan Biscotti

Keto Cranberry Pecan Biscotti

  • Servings: 15 biscotti
  • Difficulty: Medium
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Low Carb almond flour biscotti studded with cranberries and pecans. A perfect sugar free and gluten free treat!


Ingredients

    Biscotti
  • 2 cups almond flour
  • 1/2 cup granular Swerve Sweetener
  • 1 tsp baking powder
  • 1/2 tsp xanthan gum (can also sub 1 tbsp. coconut flour)
  • 1 tbsp. orange zest
  • 1/4 cup butter melted
  • 1 large egg lightly beaten
  • 1/2 tsp vanilla extract
  • 1/4 cup chopped pecans
  • 1/4 cup sugar-free dried cranberries
    • Chocolate Dip
  • 3 ounces sugar-free dark chocolate chopped
  • 1/2 ounce cocoa butter (or 1 tbsp. coconut oil)

Directions

    Biscotti
  1. Preheat oven to 325F and line a baking sheet with parchment paper.
  2. In a large bowl, whisk together almond flour, Swerve, baking powder and xanthan gum. Stir in orange zest.
  3. Stir together melted butter, egg, and vanilla extract until dough comes together. Add pecans and dried cranberries and stir until mixed throughout.
  4. Turn dough out onto baking sheet and form into low, flat log, 10×4 inches. Bake 25 minutes, or until lightly browned and firm to the touch. Remove from oven and let cool 30 minutes. Reduce oven temperature to 250F.
  5. With a sharp knife, gently cut into 15 even slices. Place slices back onto baking sheet cut-side down and bake for 15 minutes, then flip each slice and continue to bake for another 15 minutes. Turn off oven and let sit inside until cool.
    6. Chocolate Dip
  6. In microwave or double boiler, melt chocolate until smooth. Dip ends of biscotti in and lay on a waxed paper lined baking sheet until set (you can chill them to set the chocolate faster).
Recipe courtesy of “alldayidreamaboutfood.com”

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Are you Frustrated doing Keto or Low Carb?

Do you have questions that you think aren’t getting answered? Did you not feel well when you started – Too Much Too Fast????

There are some simple steps to help with getting started.

  1. Don’t simply go cold turkey because you risk the keto flu – whether you are doing keto or low carb – cutting out all the carbs on one day and starting the next day means you are susceptible to the keto flu. My recommendation is start slow. Get rid of one of the main carb categories that we always eat each day for the first 3 days and see if that doesn’t work better. So day 1 get rid of bread, day 2 get rid of pasta and potatoes and day 3 get rid of sweets. This allows your body to adapt to a new lifestyle slowly and you are not shocking it into submission. Also allows your brain to catch up that you are changing your lifestyle.
  2. Make sure that you have electrolytes and pink Himalayan salt in your cabinet. As you change your lifestyle there are little things that your body requires and you may have to supplement with at the beginning – magnesium and potassium and electrolytes are those three things. Electrolytes come in a powder form or you can just add electrolyte water. Sometimes I just put some pink Himalayan salt on my finger and take it down. I got headaches and the salt eliminated those headaches right away. Potassium comes from fish, leafy greens and avocados just to name a few.
  3. Frustration sometimes sets in in the first couple of days because we hear all the hype and we think that we are going to lose 10 pounds in a week and sometimes our body doesn’t respond that way. I say give your self a good dose of patience. The losses will come. You are probably going to see inches disappear before pounds so make sure you measure before you start.
  4. Taking a supplement can also help – I take Pruvit’s Keto Nat every day. This helped me not have to change my diet quite so fast and it puts me into ketosis in under an hour. The product is amazing and so easy to mix up and drink. Some of the extra benefits of the Pruvit product is the AC11 – which is DNA repair and it gives me the energy I need to make it through a day at work. The sleep is amazing – I think I like that part the best since I used to have to take sleeping pills to sleep.

If you want more information on our supplement click the link above and it will take you to a 4 minute video to watch – and there is no obligation to buy.

Have an awesome week!!!!! And see you next week.

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Parmesan-Crusted Pork Loin Cutlets

Yummy Stuff

Parmesan-Crusted Pork Loin Cutlets

  • Servings: 4
  • Difficulty: easy
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Pork to Die For


Ingredients

  • 1 (12 ounce) pork loin
  • 1 cup pork rinds
  • 1/3 cup grated Parmesan cheese
  • Kosher salt and freshly ground pepper to taste
  • 1/4 cup almond flour
  • 1 large egg
  • 1 tablespoon water
  • 3 tablespoons avocado oil (coconut or olive oil will work as well)
  • 1 tablespoon butter
  • 4 lemon wedges

Directions

  1. Cut the pork loin into 4 equally-portioned pork chops. Place each chop between 2 sheets of plastic wrap and pound with a meat mallet until the chop is about 1-inch thick.
  2. Place the pork rinds in the food processor and pulse into crumbs. Add the Parmesan cheese, salt, and pepper and pulse a few more times. transfer the crumb mixture to a shallow bowl.
  3. Prepare a breading station: In a shallow bowl or plate, place the flour along with salt and pepper. In another shallow bowl, beat the egg with 1 tablespoon water, until the egg is no longer stringy, about 1 minute. Line up the flour, egg and crumb mixture in that order.
  4. Heat a large saute pan over medium-high heat, and add the avocado oil and butter. Dip the pork chops in the flour to dust lightly, shake off the excess flour, then dip in the egg and finally the crumbs. Cook the pork until golden brown and cooked through, 2 to 3 minutes per side. Once cooked remove to a paper towel-lined plate to blot the excess oil. Season the cutlets with salt, and pepper and serve with lemon wedges.

Recipe modified from Food Network Star Melissa D’Arabian’s recipe

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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

  4. Preheat oven to 350degrees. Line or grease and flour a muffin pan, set aside.
  5. 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.
  6. 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.
  7. 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.
  8. Scoop the batter into the prepared muffin pans, smoothing out the tops with wet fingertips.
  9. 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.
  10. 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.

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Keto Egg Roll in a Bowl

Egg Roll in a Bowl

  • Servings: 3
  • Difficulty: Easy
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An Easy Way to Enjoy Egg Rolls

Ingredients

1 tablespoon coconut oil 1 pound ground pork 4 cups thinly sliced cabbage 1 small sliced onion, chopped 2 cloves garlic, finely minced 1 teaspoon sea salt 1 teaspoon ground ginger 1/4 teaspoon pepper 1 tablespoon sriracha 1/4 cup soy sauce 1/2 tablespoon sesame seeds 1/4 cup green onion

Directions

  1. Heat oil in a large skillet over medium high heat.
  2. Add the garlic and onion, saute until the onions are translucent.
  3. Add ground pork, ground ginger, sea salt black pepper and sriracha.
  4. Saute until the pork is cooked through.
  5. Add the cabage and soy sauce.
  6. Saute until the cabbage is tender.
  7. Top with green onions and sesame seeds before serving.
Recipe Courtesy of Pruvit

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