Posted in recipes

Keto Corned Beef Breakfast

Sorry for my absence, I have been trying some new things and trying to really focus on doing well on Keto.

Corned beef is great for Keto for it’s high fat content, plus its delicious. It does take a while to cook though.

What You Need:

  • Corned beef thickly sliced.
  • 1/4th of a medium jicama
  • 2 eggs
  • salt
  • pepper
  • onion powder
  • garlic powder

What to do (corned beef):

  • Either purchase corned beef cooked from your local deli or purchase a full one and cook ahead of time. Takes some time but it isn’t too difficult. Fill a pot with water enough to cover the roast and season. Bring to a boil, then let simmer for 1 hour for every pound of meat you have.
  • Once you have let your corned beef rest for 40 minutes or so you can slice (against the grain) and store how you like and have it available for breakfast or meals.

What to do Breakfast:

  • Take your jicama, peel and slice into small thin slices.
  • Bring a pot of water to a boil, enough to cover your jicama.
  • Boil the jicama for 10 to 12 minutes. Once softened strain the jicama and pat dry with paper towels.
  • Heat oil in a pan over medium high heat and then add your jicama sticks along with all the listed seasonings.
  • Once you have your jicama cooking you can pull out a pan and begin heating over medium high heat for corned beef. The jicama takes time to get crisp so don’t start the corned beef too soon.
  • The corned beef just needs to be warmed and crisped a little, so put it in the pan and cook until you are satisfied.
  • Once the corned beef and the jicama are close to being finished you can heat up a pan and heat a small tab of butter, enough to coat your pan. fry your eggs to your preference.

Nutrition facts for one serving, recipe makes 2 (2 eggs, 3 slices corned beef, 1/8th Jicama):

  • Net carbs: 5
  • Calories: 383
  • Fat: 20
  • Protein: 40

I have recently been experimenting with jicama, it works as a wonderful substitution for potato, as french fries and here as hash browns. I recommend frying for a good amount of time. The boiling is necessary to cook it thoroughly but can leave it mushy if not cooked until crisp.

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Posted in recipes

Pan seared Salmon with Piccata Sauce

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What you need:

  • salmon
  • shrimp (we bought the packs from walmart that had the smaller cuts of salmon and the 2 skewers of shrimp pre packaged for you, they were about 6 dollars a pack so not bad)
  • asparagus (about a half pound)
  • Garlic and herb Kerrigold butter 4 tblsp
  • lemon pepper
  • capers (1 tblsp capers, 1 tblsp of the brine)
  • 1 lemon
  • kerrigold butter 4 tblsp
  • dill
  • salt
  • garlic powder
  • pepper
  • heavy cream (about 1 table spoon)
  • olive oil 2 tblsp

What to do:

  • take 2 tblsp of your garlic and herb butter and place in a pan that can be transferred to the oven later. Set on the stove at medium high heat. Set the oven to 350.
  • place your salmon in the pan skin side down first. Salt the top and sprinkle with a little dill. Take half of the lemon and squeeze some of the juice over top the fish as it cooks. (save some for the shrimp)
  • flip the fish to get some color on the top, once that is achieved flip it back and then place in the oven.
  • Heat a pan with your olive oil and then add your asparagus. season with salt and lemon pepper. cook until they become flexible but a little crisp.
  • heat a non stick pan over medium heat and melt your kerrigold butter. Add your capers and their brine.
  • after the butter has melted season with lemon pepper, salt, and garlic powder. then squeeze the other half of your lemon, get as much of the juice as possible.
  • once the lemon is added, lower the heat and add your heavy cream. once combined and back up to temperature turn off the heat and let the sauce sit.
  • Take your shrimp and salt and pepper them. Squeeze the remainder of that half of lemon for the salmon over the shrimp. Place them in a large pan with the remaining 2 tblsp garlic herb butter. Cook them until nice and pink.

Nutrition facts (for one serving of this dinner half of your asparagus, about 10 shrimp, 4 oz of salmon and 3 tblsp of the Piccata sauce) :

  • 564 calories
  • 6 carbs
  • 41 gs fat
  • 42 gs protein

This was a delicious dinner. LOVE the piccata sauce. Honestly all the carbs from this dinner came from the asparagus so feel free to leave it out or sub for something different if you want I just love asparagus and fish together. Over all a great dinner, low carb and even though it might sound like a lot of steps it took maybe 30 minutes to make.

Posted in recipes

Buffalo Chicken Wing Dip Casserole

What you need:

  • 1 bottle Franks red hot sauce (going to use half a bottle)
  • Rooties blue cheese (1 cup)
  • 8 oz cream cheese
  • 16 oz whole milk mozzarella
  • chicken thighs (I had 7)
  • 1 cup cauliflower rice
  • garlic powder
  • onion powder
  • salt
  • pepper
  • red pepper flakes

What to do:

  • Grate your mozzarella
  • take your salt, pepper, garlic powder, onion powder, and red pepper flakes and season the chicken thighs.
  • set your oven to 350 and heat a pan on high to sear the chicken thighs.
  • in a deep baking pan line with tin foil, put half of your hot sauce at the bottom of the pan with the blue cheese, cream cheese and cauliflower rice
  • Once the chicken thighs have some color place in pan, and then top with shredded mozzarella
  • place in oven and cook for 30 minutes

nutrition facts (each serving is one chicken thigh and about 1/4 cup rice and sauce):

  • 666 calories
  • 7 carbs
  • 58 gs fat
  • 33 gs protein

 

Posted in recipes

Keto Strawberry and cream Shake

 

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What you need:

  • Half cup halved strawberries.
  • 3/4 cup of heavy cream
  • 1 tbsp MCT oil
  • 1 tbsp sugar free vanilla liquid sweetener (or your preferred liquid sweetener)

What to do:

  • Blend all ingredients until smooth

Nutrition facts(recipe makes one serving):

  • 455 calories
  • 9 carbs
  • 2 fiber
  • 7 net carbs
  • 47 gs fat
  • 2 gs protein

 

Thick and creamy, I did enjoy this one. I admit I had this as a breakfast shake rather than a dessert like it probably should have been. It was that kind of day.

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Posted in recipes

Brown Sugar Pork Chops, with a BBQ sauce

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Before I get into the recipe a quick side note, this ended up being more carbs then I wanted it to be simply because the truvia brown sugar still has a fair amount of carbs. This turned out really tasty but didn’t even fit in with my 20 carb day plan. So save this for a day you are really craving it.

What you need (pork chops):

  • 4 pork chops (roughly 4 oz each)
  • 4 tblsp of truvia brown sugar
  • sage
  • pepper
  • salt
  • 2 tblsp kerrigold butter

 

What you need (BBQ sauce):

  • 1 tblsp truvia brown sugar
  • 1 tblsp kerrigold butter
  • 4 tblsp sugar free Heinz ketchup
  • 1 tsp apple cider vinegar
  • 1 tsp lemon juice
  • 1 tsp honey
  • 1 tsp bbq seasoning
  • 1 tblsp hot sauce (optional)

What to do:

  • Set your oven to 350
  • Mix your seasoning with your brown sugar and then rub into your pork chops
  • line a backing pan with tin foil and place your butter and your pork chops into the pan.
  • put your pork chops into the oven for 30 mins.
  • While you have those cooking put a pan on the stove at medium heat.
  • Place your butter in the pan and as it melts add your brown sugar and honey.
  • After the sugar breaks down turn the heat to low and add your ketchup, hot sauce, vinegar, lemon juice and seasoning.
  • let simmer until it starts to thicken.
  • When your pork chops are about to come out heat a pan on your stove at high.
  • Take your pork chops out and sear them in the pan to get some nice color on them.
  • Serve with sauce on the side and a veggie of your choice.

The facts:

  • Chops (per chop):
    • 210 calories
    • 10 gs of fat
    • 23 gs of protein
    • 13 carbs ๐Ÿคฆโ€โ™€๏ธ(way more than I wanted them to be, more on that later)
  • BBQ sauce (each serving is an equal 1/4 of what the recipe makes):
    • 18 calories
    • 5.5 carbs
    • 2.8 gs of fat
    • 0 gs of protein

 

20190129_212100ย At the end of the day this dinner was delicious. One of the better that I have made. Honestly I made a mistake reading the packaging and assumed the serving size was .5 tblsp not .5 tsp. which…really messed up my carb count. Live and learn. The BBQ sauce was still tasty and relatively low carb so will do that again for sure. I used a smokey bourbon hot sauce that I have and it really gave it a great flavor. Worth trying if you have higher carb counts or have days you eat more if you weight train.

Posted in tips, tricks and (hopefully) helpful advice

Quick and Easy Keto

Green Giantร‚ยฎ Cheddar & Bacon Mashed Cauliflower

In my experience and from what I have learned from other’s experiences as well is that for a healthy diet to last it has to be convenient. It comes as no surprise to most of us that life can be hectic, and often after a long day spending an hour prepping and cooking a healthy dinner can sound exhausting.

That being said eating out isn’t always a good solution. Money and availability come into play. Not every drive thru or take out place can provide a keto meal. Even if they can eating out isn’t always in the budget.

For that reason I like to make sure I have some quick dinner solutions on hand for nights where cooking sounds like the last thing I want to do.

Green giant has frozen cauliflower mash and a lot of other products (if you haven’t seen them in stores check some out hereย ). I don’t mean for this to sound like a plug but honestly they come in handy and they are tasty.

In all honesty I’ve had to work with it a little, the cauliflower mash can be very soupy. I take mine out half way through the cook time and thicken it with cream cheese and season it how I like. In addition to is consistency it does have a longer cook time than I’m always willing to wait.

But it is easy, especially compared to taking cauliflower to the food processor.

Prepping meals ahead of time on a day off is always a good idea, but not always something we have time for. Remember, finding things or habits that help make Keto easy for your day to day life are what’s going to make it a life style change rather than a fad diet you quit in a month.

Posted in About me, tips, tricks and (hopefully) helpful advice, Uncategorized

Happy Belated Holidays

Apologies for being silent but the holidays tend to be a stressful time for me (as I assume it is for many people).

I plan to make some posts soon so if you are interested please stay tuned for more recipes. I have a few I have tried out and am planning on making again, but with a camera around.

For now I would like to leave some advice for those who are looking for it, or who may need to hear it.

My boyfriend and I still shopped Keto and continued to cook Keto dinners throughout the holidays. I still cooked mostly keto meals, and even tried a couple new things. For the most part we did ok and nothing changed in our daily routine.

However I stopped keeping track of my macros and we did allow ourselves to indulge more than a few times on certain treats and meals.

It is Important to remember that keto, or any diet that you stick to in order to live a healthier life style (or to achieve weight loss), works best if it is a life style change rather than a passing fad to drop a few pounds.

That being said a lot of our social events and a big part of every culture is food. In particular food that is often filled with carbs, sugar and lots of other not so healthy things.

I find that many people get off track on a diet by falling into bad habits and finding that maintaining their good habits too hard during social engagements and stressful periods. I myself find the stress is a big trigger in me initiating poor eating habits.

Remember that it is human to make mistakes and there is nothing wrong with occasionally taking a break from your diet to enjoy time with friends and family.

As I said before this is a life style change, if you want to sustain it and have long lasting health benefits and weight loss it is unrealistic to think you will never indulge again. Do your best to continue your good habits but try not to be too harsh when you have a slice of grandmas pie at the christmas party.

Remember to keep striving to meet your goals, but don’t be afraid to enjoy your life as well. It’s not a race, progress is good no matter the pace.

Thanks for reading, more recipes to come soon!