Homemade Keto Gravy

Enjoy this Thanksgiving recipe for a keto-friendly gravy that I created for www.ketologic.com.

PER SERVING: CALORIES 170 | FAT 18G | CARBOHYDRATES 0G | FIBER 0G | NET CARBOHYDRATES 0G | PROTEIN 1G

This homemade gravy perfectly complements our Oven-Roasted Turkey Legs. Don’t even think about getting store-bought gravy from a jar or a pouch (loaded with empty carbs). The real deal is made from pan drippings. Our version also adds richness with heavy cream and a fragrant pop of fresh herbs. This gravy will make everything on your Thanksgiving plate taste better.

Note: make our Oven-Roasted Turkey Legs, then collect the pan drippings after they come out of the oven.

INGREDIENTS:

  • Innards of a turkey (optional)
  • 1/2 cup of pan drippings from roasted whole turkey or legs
  • 3 cups chicken stock
  • 1/2 cup heavy cream
  • pinch of salt and pepper
  • 1 teaspoon Worcestershire sauce
  • dash of hot sauce
  • 1/4 teaspoon xanthan gum
  • 1 teaspoon fresh thyme, chopped

Note: It is always preferential to use grass-fed meat and dairy products, as well as Himalayan salt.

PREPARATION:

  1. Put the innards of the turkey (if using), the pan drippings, chicken stock, and heavy cream into a saucepan and bring to a boil. Reduce heat to medium-low and simmer uncovered for about one hour until it reduces by half.
  2. Blend the gravy with a hand-held immersion blender or in a blender. Return the gravy to the stove and bring it back to a simmer over medium-low heat.
  3. Add the Worcestershire sauce, hot sauce, xanthan gum, and thyme, and whisk until it thickens to the desired consistency. Remove from heat and serve.
  • Yield: 8

http://www.ketologic.com

http://www.yourwaycuisine.com

Brandon McDearis is the owner of Your Way Cuisine, http://www.yourwaycuisine.com, a personal chef and nutrition consulting business. He is also a professional wanderer that spends much of his year trotting the globe and working in places such as Alaska, Australia, and Antarctica.

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Chicken Broccoli Casserole

Enjoy this recipe that I created for www.ketologic.com.

PER SERVING: CALORIES 490 | FAT 38G | CARBOHYDRATES 7G | FIBER 2G | NET CARBOHYDRATES 5G | PROTEIN 31G

This recipe for chicken broccoli casserole is another ketogenic twist on a classic comfort food, where the results aren’t all that different from the original. The flaxseed meal adds a bit of fiber to the recipe and gives a nice consistency throughout, where rice would traditionally be used as the filler. Topping the casserole with the crushed pork rinds and remaining cheese gives it a nice, crispy finish.

INGREDIENTS:

  • 1 pound chicken breasts
  • 4 tablespoons olive oil
  • salt and pepper to taste
  • 1 head of broccoli, cut into small florets
  • ½ cup flaxseed meal
  • ½ cup sour cream
  • ½ cup cream cheese, softened
  • ½ cup heavy cream
  • 3 cups shredded sharp cheddar cheese, divided
  • 2 teaspoons Kosher salt
  • 1 teaspoon pepper
  • 1 teaspoon garlic powder
  • 1 teaspoon onion powder
  • dash of hot sauce
  • 1 ounce pork rinds, crushed

PREPARATION:

  1. Preheat oven to 375 degrees. Place the chicken on a baking sheet along with the broccoli. Toss both the chicken and broccoli in the olive oil and sprinkle lightly with salt and pepper. Bake for about 30 minutes, until the broccoli is tender and the chicken is cooked all the way through and an internal temperature of 165 degrees is reached.
  2. Pull the cooked chicken apart with two forks or chop it up into small chunks (ideally, it is pulled apart and stringy) and put it into a large bowl. Rough chop the broccoli into smaller pieces and add it to the bowl with the chicken. Add all of the remaining ingredients to the bowl, except for half (1 and 1/2 cups) of the cheddar cheese and the crushed pork rinds, and mix together thoroughly.
  3. Pour the casserole mixture into a sprayed/greased casserole pan and top with remaining cheese and pork rinds. Bake uncovered for 20-30 minutes at 375 degrees until bubbly and golden brown on top.
  • Yield: 8

http://www.ketologic.com

http://www.yourwaycuisine.com

Brandon McDearis is the owner of Your Way Cuisine, http://www.yourwaycuisine.com, a personal chef and nutrition consulting business. He is also a professional wanderer that spends much of his year trotting the globe and working in places such as Alaska, Australia, and Antarctica.

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Butternut Squash Soup

Enjoy this recipe that I created for www.ketologic.com.

PER SERVING: CALORIES 250 | FAT 22G | CARBOHYDRATES 9G | FIBER 1G | NET CARBOHYDRATES 8G | PROTEIN 3G

This recipe for butternut squash soup is very easy to prepare and the results are delicious. It’s best to pair this soup with a protein to balance the macronutrients, as the carbs are a little high compared to the protein. One easy way to balance that ratio is by simply adding shredded chicken or pork to the soup. Just one cup of protein can bring this soup very close to the ideal 75/5/20 macro range.

INGREDIENTS:

  • 4 cups butternut squash, peeled and cubed (can be found pre-cut in the produce section)
  • 4 tablespoons olive oil
  • 4 pieces bacon, chopped
  • 2 tablespoons butter
  • 1 yellow onion, diced
  • 3 cloves garlic, minced
  • 1/4 cup white wine
  • 2 teaspoons fresh thyme
  • 1/4 teaspoon cinnamon
  • 1/8 teaspoon nutmeg
  • 2 cups chicken stock
  • 1 cup heavy cream
  • 1 teaspoon artificial brown sugar (Truvia Brown Sugar Blend)
  • salt and pepper to taste
  • dash of hot sauce

PREPARATION:

  1. Preheat the oven to 400 degrees. Toss the butternut squash cubes in a bowl with the olive oil; season with salt and pepper. Lay the squash evenly on a lightly sprayed/greased sheet pan and roast in the oven for about 25-30 minutes (rotating the pan halfway through) until it begins to brown and is soft all the way through.
  2. Put the chopped bacon in a large soup pot and turn the heat on medium-low. Let the fat render slowly, stirring often with a spoon for about 5-7 minutes. Add the butter, onion and garlic; cook until soft (about another 5 minutes), stirring often.
  3. Increase the heat to high and add the white wine; stir constantly for about 45 seconds until most of the liquid has evaporated, scraping any bits off of the bottom of the pot. Add the next 5 ingredients and bring to a boil. Reduce heat to low and cover. Let simmer for 30 minutes, stirring occasionally.
  4. Turn the heat off on the stove. Season with the artificial brown sugar, dash of hot sauce and salt and pepper. Blend the soup with an immersion stick blender or scoop into a blender and puree until smooth. Adjust seasoning as needed with salt, pepper or spice. Sweeten with more brown sugar blend if needed.
  • Yield: 8

http://www.ketologic.com

http://www.yourwaycuisine.com

Brandon McDearis is the owner of Your Way Cuisine, http://www.yourwaycuisine.com, a personal chef and nutrition consulting business. He is also a professional wanderer that spends much of his year trotting the globe and working in places such as Alaska, Australia, and Antarctica.

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Salisbury Steak

Enjoy this recipe that I created for www.ketologic.com.

PER SERVING: CALORIES 519 | FAT 59G | CARBOHYDRATES 18G | FIBER 1G | NET CARBOHYDRATES 17G | PROTEIN 29G

INGREDIENTS:

  • Steak
  • 3 pounds ground beef
  • ½ cup panko bread crumbs
  • 2 eggs
  • 2 tablespoons reduced-sugar ketchup
  • 4 teaspoons dry mustard
  • 8 dashes Worcestershire sauce
  • 1 tablespoon salt
  • 1 teaspoon black pepper
  • 1 teaspoon garlic powder
  • 1 teaspoon onion powder
  • 2 tablespoons butter
  • 2 tablespoons olive oil
  • Gravy
  • 1 onion, thinly sliced
  • 4 cups beef broth (reserve 2-3 tablespoons)
  • 2 tablespoons reduced-sugar ketchup
  • 2 teaspoons kitchen bouquet
  • 8 dashes Worcestershire sauce
  • 2 tablespoons cornstarch

PREPARATION:

  1. In a large bowl, mix together all ingredients (except for the butter and oil) thoroughly and form into 8 patties. Heat the oil and butter in a pan at medium heat and cook the patties on both sides until browned on the outside, but no longer pink in the middle (roughly 5-8 minutes on each side).
  2. Remove the patties from the skillet and transfer to a plate or serving platter. Add the onions to the skillet where the meat was cooked and sauté until soft at medium-high heat (about 5-10 minutes). Add the next four ingredients and whisk together.
  3. Mix the cornstarch with the reserved beef broth and add to the gravy to thicken. Add patties back to the pan until heated through. Spoon the gravy over the Salisbury steaks.
  • Yield: 8

http://www.ketologic.com

http://www.yourwaycuisine.com

Brandon McDearis is the owner of Your Way Cuisine, http://www.yourwaycuisine.com, a personal chef and nutrition consulting business. He is also a professional wanderer that spends much of his year trotting the globe and working in places such as Alaska, Australia, and Antarctica.

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Keto Brownies with Whipped Cream

Enjoy this recipe that I created for www.ketologic.com.

PER SERVING: CALORIES 203 | FAT 19G | CARBOHYDRATES 4G | FIBER 2G | NET CARBOHYDRATES 2G | PROTEIN 4G

Treat yourself without cheating yourself! Make these keto-friendly brownies at home and indulge in all of the warm chocolatey goodness without any of the guilt.

 

INGREDIENTS:

  • 5 eggs
  • 3/4 cup unflavored/unsweetened almond milk
  • 5 ounces cream cheese (10 tablespoons), softened
  • 1 stick melted butter or 1/2 cup melted coconut oil
  • 1 teaspoon vanilla extract
  • 4 tablespoons unsweetened cocoa
  • 1/2 cup coconut flour
  • 1/2 cup almond flour
  • 1/2 teaspoon baking soda
  • 1/2 teaspoon salt
  • 3/4 cup erythritol
  • 1 cup heavy cream
  • 1/2 teaspoon vanilla extract
  • 1 and 1/4 teaspoons erythritol

PREPARATION:

  1. Preheat oven to 350 degrees. Put the eggs, almond milk, cream cheese, butter and vanilla extract into a bowl and mix together thoroughly.
  2. Put the rest of the (dry) ingredients into a separate bowl and mix them together thoroughly as well.
  3. Slowly add the wet ingredients to the dry ingredients, whisking together until fully incorporated into a thick batter.
  4. Pour the batter into a greased/sprayed baking dish (such as a 9×13) or another cake or brownie pan.
  5. Bake for 30-40 minutes until cooked all of the way through. Check for doneness by poking the middle with a toothpick. If it comes out clean, then they are finished.
  6. Allow to cool for at least 30 minutes before slicing and serving.
  7. For the whipped cream, simply place all ingredients in an electric mixer and whip on medium-high speed for about 2 minutes until desired thickness/consistency is reached.
  • Yield: 16

http://www.ketologic.com

http://www.yourwaycuisine.com

Brandon McDearis is the owner of Your Way Cuisine, http://www.yourwaycuisine.com, a personal chef and nutrition consulting business. He is also a professional wanderer that spends much of his year trotting the globe and working in places such as Alaska, Australia, and Antarctica.

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Cauliflower Soup

Enjoy this recipe that I created for www.ketologic.com.

PER SERVING: CALORIES 680 | FAT 62.25G | CARBOHYDRATES 15G | FIBER 3G | NET CARBOHYDRATES 12G | PROTEIN 19G

INGREDIENTS:

  • 1 large head cauliflower
  • 6 pieces bacon, diced
  • 3 tablespoons butter
  • 1 onion, chopped
  • 2 cloves garlic, minced
  • 2 teaspoons fresh thyme
  • 3 cups vegetable or chicken stock
  • 2 cups heavy cream
  • ½ cup finely grated Parmesan
  • ½ whole milk yogurt
  • salt and freshly ground black pepper
  • dash of Tabasco
  • 1 tablespoon chopped chives

Note: It is preferential to use grass-fed meat and dairy products, as well as Himalayan salt.

PREPARATION:

  1. Remove the leaves and thick core from the cauliflower, coarsely chop, and reserve.
  2. In a large soup pot, cook the bacon slowly over low-medium heat, stirring often with a wooden spoon for about 8-10 minutes until bacon is starting to crisp and most of the fat is rendered.
  3. Add the butter and the onion and garlic; cook until softened, but not browned (about 5 minutes).
  4. Add the cauliflower, thyme, and stock; bring to a boil. Reduce the heat to a simmer, add heavy cream, cover, and cook until the cauliflower is very soft and falling apart, about 15-20 minutes.
  5. Remove from heat. Use a handheld immersion blender to puree the soup, or puree it in a blender and return it to the pot. Add the Parmesan, whole milk yogurt and Tabasco and stir until smooth. Season to taste with salt and black pepper. Garnish with chives.

The recipe makes about 4 large (bowl-size) servings or 8 small (cup-size) servings.

  • Prep Time: 1 hour(s) 15 minutes
  • Cook Time: 30 minutes
  • Yield: 4 large (bowl-size) servings or 8 small (cup-size) servings

http://www.ketologic.com

http://www.yourwaycuisine.com

Brandon McDearis is the owner of Your Way Cuisine, http://www.yourwaycuisine.com, a personal chef and nutrition consulting business. He is also a professional wanderer that spends much of his year trotting the globe and working in places such as Alaska, Australia, and Antarctica.

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Braised Short Ribs with Cream of Onion Soup

Enjoy this recipe that I created for www.ketologic.com.

PER SERVING: CALORIES 815 | FAT 75G | CARBOHYDRATES 8G | FIBER .75G | NET CARBOHYDRATES 7.25G | PROTEIN 27G

This recipe is very simple to prepare, but it will likely impress those that get to eat it. You should get satisfying results with the cook time, but it can be cooked lower and slower if you have the time. If you decide to cook it in the 225-250 degree range, then you will need about 4-5 hours of cook time. You are looking for the short ribs to be very tender, but not completely falling apart. If they are at all difficult to slice into, then they need to go back in the oven for at least 30 minutes. If you do not have a Dutch oven, there is no need to fret. The first and last steps can be prepared in a pot, then transferred to a roasting pan or casserole dish covered with foil for cooking in the oven. Also, if you can find them, I personally prefer boneless short ribs to bone-in.

INGREDIENTS:

  • 8 whole beef short ribs, about 2 pounds
  • 4 tablespoons olive oil, divided
  • 2 tablespoons butter
  • 2 yellow onions, cut into 1-inch chunks
  • 1 bunch leeks, rinsed and sliced, green ends discarded
  • 4 cloves garlic, sliced
  • 1 teaspoon dried thyme
  • ½ cup red wine
  • 1 tablespoon soy sauce
  • 2 cups beef stock
  • 2 cups heavy cream
  • 3 tablespoons Parmesan cheese, grated (optional)
  • salt and pepper to taste
  • dash hot sauce

PREPARATION:

  1. Preheat oven to 325 degrees. Season the short ribs all around liberally with salt and pepper. In a dutch oven, heat 2 tablespoons of the olive oil at medium-high heat. Once the oil is hot, sear the short ribs on both sides for about 2 minutes on each side. Transfer the short ribs to a plate.
  2. Add the other 2 tablespoons of olive oil, along with the 2 tablespoons of butter to the pot. Toss in the onions, leeks and garlic and stir continuously for about 2 minutes until it just begins to soften. Add the red wine, soy sauce, and the beef stock, and return the short ribs to the pot; turn off the heat on the stove. Cover the pot and place in the oven for about 3 hours. Check the short ribs. They should be tender, almost falling apart, but not quite. More cooking time may be needed if they are still tough.
  3. Return the short ribs back to the plate and put the pot back on the stove at medium-high heat. Add the heavy cream to the pot and bring to a boil; reduce the heat to low and simmer for about 5-10 minutes. Season well with salt and pepper and add the dash of hot sauce, along with the Parmesan cheese (if you decide to use it). Puree in a blender or with a hand-held immersion blender. Note: If the soup looks to thick, it can easily be thinned out with a little water or more beef stock. If it is too thin to your liking, simply put it back on the stove at medium-low heat and let it reduce for a few minutes. It can either be served as a soup or used as a gravy for the short ribs.
  • Yield: 8

http://www.ketologic.com

http://www.yourwaycuisine.com

Brandon McDearis is the owner of Your Way Cuisine, http://www.yourwaycuisine.com, a personal chef and nutrition consulting business. He is also a professional wanderer that spends much of his year trotting the globe and working in places such as Alaska, Australia, and Antarctica.

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Roasted Brussels Sprouts

Enjoy this recipe that I created for www.ketologic.com.

PER SERVING: CALORIES 206 | FAT 18G | CARBOHYDRATES 5G | FIBER 2G | NET CARBOHYDRATES 3G | PROTEIN 6G

INGREDIENTS:

  • 2 pounds Brussels sprouts, halved
  • 8 pieces bacon, diced
  • 3 cloves garlic, minced
  • ½ cup olive oil
  • 1 teaspoon salt
  • freshly cracked pepper
  • ¼ cup Parmesan cheese, grated

PREPARATION:

  1. Preheat oven to 400 degrees. Prepare all ingredients and mix them in a bowl, except for the Parmesan. Lay out evenly on a lightly sprayed or greased sheet pan.
  2. Roast in the oven about 25-35 minutes (rotate pan every 10 minutes) or until soft and golden brown. Toss with Parmesan cheese and serve.
  • Yield: 8

http://www.ketologic.com

http://www.yourwaycuisine.com

Brandon McDearis is the owner of Your Way Cuisine, http://www.yourwaycuisine.com, a personal chef and nutrition consulting business. He is also a professional wanderer that spends much of his year trotting the globe and working in places such as Alaska, Australia, and Antarctica.

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Curried Cauliflower

Enjoy this recipe that I created for www.ketologic.com.

PER SERVING: CALORIES 183 | FAT 15G | CARBOHYDRATES 9G | FIBER 4G | NET CARBOHYDRATES 5G | PROTEIN 4G

This curried cauliflower is a great keto-friendly vegetable to pair with a high-fat/high-protein entrée, such as our prime rib or mahi mahi recipe. When paired with enough protein, this recipe provides a balanced meal that is very close to the ideal 75/5/20 percent macro range. It is super easy to prepare, and the coconut oil mixed with the curry powder and soy sauce yields a nice contrast of pungent flavors.

INGREDIENTS:

  • 1 head cauliflower
  • 4 tablespoons coconut oil, melted
  • 2 tablespoons curry powder
  • 1 tablespoon soy sauce
  • juice from 1 lemon

PREPARATION:

  1. Preheat oven to 425 degrees. Cut the cauliflower into even-sized florets. Toss all ingredients together in a bowl. Dump onto a sheet pan and spread evenly.
  2. Roast in the oven for 10 minutes and rotate the pan. Cook for another 10 minutes and check for doneness. The cauliflower should be golden brown and tender all the way through. Another 5-10 minutes may be required.
  • Yield: 4

http://www.ketologic.com

http://www.yourwaycuisine.com

Brandon McDearis is the owner of Your Way Cuisine, http://www.yourwaycuisine.com, a personal chef and nutrition consulting business. He is also a professional wanderer that spends much of his year trotting the globe and working in places such as Alaska, Australia, and Antarctica.

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Spinach Dip

Enjoy this recipe that I created for www.ketologic.com.

PER (3OZ) SERVING: CALORIES 185 | FAT 17G | CARBOHYDRATES 2.8G | FIBER .8G | NET CARBOHYDRATES 2G | PROTEIN 5G

This recipe is great served hot or cold. It makes for the perfect dip when scooped with vegetables or low-carb chips and crackers, but it is also a delicious addition to a meal when used as a topper to chicken, fish and steak. The recipe makes about 3 cups.

INGREDIENTS:

  • 1 (10oz) package of frozen spinach, thawed and drained
  • 8oz cream cheese
  • ¼ cup mayonnaise
  • ½ cup Parmesan cheese, grated
  • 1 teaspoon salt
  • freshly ground pepper
  • 1 teaspoon garlic powder
  • ¼ teaspoon onion powder
  • dash of Tabasco
  • juice from half a lemon

PREPARATION:

  1. Put all ingredients in a mixing bowl; mix thoroughly. Check seasoning and adjust accordingly. Top with additional Parmesan.
  2. To serve hot, put dip in a small (sprayed/greased) baking dish or oven-safe bowl. Bake at 350 degrees for about 15-25 minutes.
  • Prep Time: 10 minutes
  • Cook Time: 15-25 minutes
  • Yield: 8

http://www.ketologic.com

http://www.yourwaycuisine.com

Brandon McDearis is the owner of Your Way Cuisine, http://www.yourwaycuisine.com, a personal chef and nutrition consulting business. He is also a professional wanderer that spends much of his year trotting the globe and working in places such as Alaska, Australia, and Antarctica.

Please follow and like us: