Keto Meal Idea #28: Pepperoni and Tomato Salad

Keto Meal 28

Ingredients

2 cups romaine lettuce, chopped

2 ounces pepperoni

1 cup cherry tomatoes

2 tablespoon Italian dressing

Macros: 587.8 calories, 53.3 g fat, 18.7 g protein, 9.4 g carbs, 3.1 g fiber

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Keto Meal Idea #14: Chicken and Spinach Soup

Keto Meal 14

Ingredients

1 cup chicken bone broth

2 tablespoon organic red palm oil

3 ounces shredded chicken

1 cup chopped spinach

Macros: 466.4 calories, 34.9 g fat, 32.5 g protein, 2 g carbs, 0.7 g fiber

Keto Meal Idea #37: Grilled Pork and Coleslaw

Keto Meal 37

Ingredients

3 ounces grilled pork

Coleslaw: 1 cup chopped cabbage +  1 tablespoon liquid coconut oil + salt

Macros: 477.3 calories, 39.5 g fat, 25.9 g protein, 5.2 g carbs, 2 g fiber

Keto Meal Idea #6: Pastrami, Zucchini, Avocado

Keto Meal 6

Ingredients

3 ounces pastrami

1/2 avocado

1 medium zucchini sauteed

Topped with 1 tablespoon olive oil

Macros: 409.4 calories, 32.5 g fat, 21.8 g protein, 12.4 g carbs, 6.4 g fiber

11 Months Keto Update, MCT oil experiment, and carb up opinion

I’m trying out a new format this month for my ketogenic diet update – video!


If you are new to this series, you can catch up on all my monthly updates: Month 1, Month 2, Month 3, Month 4, Month 5, Month 6, Month 7, Month 8, Month 9, Month 10


What do I talk about in my 11 month update?

  • My weight
  • What I’m eating
  • Update on dairy-free: will I continue dairy free?
  • Hair regrowth: does hair loss mean keto is bad for my thyroid?
  • Ketone blood strips: Have I been doing keto wrong all this time?
  • MCT oil vs. coconut oil: which is better in coffee for ketosis?
  • Why do some people get hungry after drinking Bulletproof coffee?
  • My opinions on carb ups (spoiler alert: don’t do it!)
  • Continuing health issues after car accident: leg pain and central apnea

Here is the Keto Talk with Jimmy Moore and Doc Nally, that I reference, where they talk about carb ups being unnecessary for women.


Are you struggling with your keto diet? Or maybe you’re ready to try it out for the first time? Check out my 90-Day Keto Diet Challenge Program. I give you easy formulas to meet your macros, weekly live webinars with me, menus and shopping lists, plus group support.

90 day keto challenge program


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Keto Chat: Bacon Buffet Taste Test

The Keto Chat crew is back with another taste test for you. It’s a hard job, but someone has to do it: taste all the bacon! In this episode, we taste 6 different kinds of bacon – from high-end, sugar-free paleo bacon to good ol’ Oscar Mayer bacon, plus a bargain bacon that I picked up while shopping and a couple of others. Which one stands out above the rest? Which one falls so flat (literally falling on the floor) that even my cats won’t touch it?

What would you like to see us taste-test next?


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Lowest Carb Caesar Dressing with Garlic Coconut Oil

I’m launching a 90 Day Keto Challenge in January 2016. Would you like to join me? It includes weekly webinars, meal plans and shopping list, a workbook, and private online support group. For more info, click here.


 

I’ve been playing around with Nature’s Way’s new flavored liquid coconut oils and created this Caesar dressing from their garlic flavored one. Typically, Caesar dressing calls for up to 6 cloves of garlic, which is a lot of carbs. By using this garlic flavored oil, you can avoid all the carbs while still getting that super garlicky flavor. Don’t let the anchovy paste scare you. It is used as the salty, umami component, so it should not taste fishy, only delicious.

Baby Greens, Lowest Carb Caesar Dressing, and Sardines
Baby Greens, Lowest Carb Caesar Dressing, and Sardines
Nature's Way Always Liquid Coconut Premium Oil Savory Garlic flavor
Nature’s Way Always Liquid Coconut Premium Oil Savory Garlic flavor

Ingredients

Directions

In a small bowl, whisk together the mustard, vinegar, mayonnaise and anchovy paste. While continuing to whisk, add the coconut oil in a slow, steady stream until completely incorporated.

Yield: 3/4 cup, about 6 servings (2 tablespoons each)

Macronutrient information (per 2 tablespoons): 197 calories, 0.3 g carbs, 23 g fat, 0.5 g protein,

Keto Chocolate Cream Pie

I’m launching my next 90 Day Keto Challenge very soon. Would you like to join me? It includes weekly webinars, meal plans and shopping list, a workbook, and private online support group. Everything you need to start (or restart) your keto diet. For more info, click here.


 

This chocolate pie is low carb, high fat, sugar free, gluten free, dairy free, and vegetarian, too. It packs a whopping 477 mg of potassium per slice and is a play on a raw vegan avocado chocolate pie, but to amp up the fat, I’ve added cocoa butter. This makes it really rich, plus as it cools, it has a very firm  yet creamy texture. I made this pie originally for Thanksgiving 2015 while my son and I were doing a month of dairy free keto. It turned out so well that he asked me to recreate it for the holiday party at one of the restaurants he works at.

whole chocolate pie

Keto Chocolate Pie
Keto Chocolate Pie (with optional whipped cream)

Coconut and Hazelnut Flour Crust

Chocolate Cream Filling

Directions

  1. Preheat oven to 425 degrees F.
  2. Grease a 9 inch pie plate with coconut oil. In a food processor fitted with an S blade, combine the coconut oil, eggs, coconut and hazelnut flour. Pulse until dough comes together in a ball. Place dough into the pie plate. Using your fingers, press and spread out evenly in pie place. Bake for 15 – 20 minutes, or until lightly brown. Let cool.
  3. Clean out the food processor and begin preparing the chocolate pie filling. Remove skin and pits from avocados and discard. Put avocado, cocoa powder, salt, vanilla, and Swerve into the processor bowl. Turn processor on low and slowly pour melted cocoa butter in and mix until smooth and combined. Stop blade and scrape down sides if needed and blend further.
  4. Pour chocolate pie filling into cooled pie crust and spread out evenly. Place pie in the refrigerator and cool completely, about 2 – 4 hours, before serving.

Cooks Notes: You could top this pie with whipped heavy cream (as pictured), or in keeping with dairy free, make a coconut whipped topping, or simply eat it like it is. Another addition I suggest is 1 – 2 tablespoons of greens powder mixed into the pie filling.

Yield: 8 servings

Macronutrient Information: 465 calories, 4 g net carbs (14 g carbs, 10 g fiber), 46 g fat, 5.5 g protein

RDA Information: riboflavin 10%, B6 12%, folate 18%, vitamin C 11%, vitamin K 25%, copper 16%, iron 13%, magnesium 12%, manganese 16%, potassium 13%

Sweet and Sour Bok Choy

This keto-friendly side dish is made with bok choy, a relative in the same family as broccoli and cauliflower. The base looks similar to broad, white celery, while the tops fan out into dark leafy greens, that remind me of collard greens. Since the bottom needs a bit more time to cook than the tops, this recipe has you cook the bok choy in stages:

First cook the white parts
First cook the white parts

 

...then add the leafy green parts
…then add the leafy green parts

 

Let the greens wilt a bit
Let the greens wilt a bit

 

The final dish. Sweet and Sour Bok Choy
The final dish. Sweet and Sour Bok Choy

 

Ingredients
2 strips of thick-cut bacon
1 large head of bok choy, trimmed and rinsed, cut into 2 inch chunks
3 tablespoons of tamari (wheat free soy sauce)
1 tablespoon sriracha
1 tablespoon sesame oil
3 tablespoons rice wine vinegar
2 cloves of garlic, minced
1 tablespoon of freshly grated raw ginger
2 tablespoons of Swerve, confectioners style

6 tablespoons coconut oil

Directions

  1. Heat a large skillet over medium heat. Roughly chop the bacon into 1 inch pieces. Add to the heated skillet and cook, stirring occasionally, until crispy. Remove bacon from the pan with a slotted spoon and drain on a plate lined with paper towels.
  2. Place the white end pieces of the bok choy into the bacon grease in the already heated skillet. Cook, stirring occasionally, for about 4 – 5 minutes, until the pieces start to brown a bit on the ends.
  3. While the white ends cook, combine tamari, sriracha, sesame oil, vinegar, garlic, ginger, and Swerve and a blender and blend until smooth. (Sometimes Swerve can clump together if you try to mix it with a fork, which is why I recommend a quick whirl in the blender.)
  4. Add the green parts of the bok choy now to the skillet, on top of the white parts. Gently stir. Pour the tamari mixture over the bok choy and cook for 2 – 3 more minutes, until the greens are slightly wilted. Add the bacon and stir. Dish into 6 portions, topping each serving with 1 tablespoon of coconut oil. Serve immediately.

Yield: 6 servings

Nutrition info per serving: 184 calories, 3.9 g carbs, 1.1 g fiber, 18 g fat, 4 g protein

RDA info: B6 12%, folate 16%, vitamin A 86%, vitamin C 78%, vitamin K 55%, calcium 10%,

 

Tomato Basil Vinaigrette

This recipe came about when I was trying to create the perfect salad dressing to go on top of a Pepperoni Pizza Salad. This turned out delicious. It would also be great on a caprese salad, or a marinade for grilled veggies.

Tomato Basil Vinaigrette
Tomato Basil Vinaigrette

Ingredients

1 cup olive oil
1/4 cup red wine vinegar
1 teaspoon Dijon mustard
1/2 teaspoon sea salt
1 teaspoon Italian seasoning
1/4 teaspoon garlic powder
1 cup basil leaves
3 tablespoons tomato paste
1/4 teaspoon Swerve (erythritol)
1/4 teaspoon red chili flakes (optional)

Directions

In a food processor, add 1/2 cup olive oil, vinegar, mustard, sea salt, Italian seasoning, garlic powder, basil leaves, tomato paste, Swerve, and chili flakes. Pulse until pureed. Turn the processor on low and slowly add the remainder of the oil.

The flavor improves the longer it sits.

Yield: about 1 1/2 cups, 12 servings at 2 tablespoons each serving

Nutrition info per serving: 166 calories, 1 g carb, 18 g fat, 0.3 g protein