Cucumber Salad

Here is another recipe for www.ketologic.com.

This cucumber salad recipe is quick and easy to prepare, and it is also very flavorful and refreshing. The fresh vegetables, garlic and parsley make for a detoxifying and anti-inflammatory addition to any meal that fits surprisingly well into the day’s ratio of macronutrients. There are many ways to manipulate this recipe to get the carbs down and increase the fat and protein, such as losing some tomato or vinegar and upping the feta and olive oil. This salad is great paired with a protein, such as chicken or fish.

INGREDIENTS:

  • 3 large cucumbers, seeds removed and diced large
  • 1/4 onion (yellow or red), sliced thinly
  • 1 large tomato, cut into chunks or small wedges
  • 1 clove garlic, minced
  • 3 tablespoons olive oil
  • juice from 1/2 lime
  • 2 tablespoons balsamic vinegar
  • 5 drops liquid Stevia
  • dash of Tabasco sauce
  • 2 teaspoons salt
  • 1 teaspoon black pepper
  • 1 tablespoon chopped parsley
  • 4 tablespoons feta cheese, crumbled

PREPARATION:

  1. Combine all ingredients except for the parsley and the feta cheese in a bowl and mix thoroughly. Let marinate in the refrigerator for 1-2 hours.
  2. Remove from the refrigerator, mix again thoroughly and taste. Adjust seasoning as needed by adding more salt, vinegar or whatever you feel it may need, if anything.
  3. Mix in the chopped parsley and feta cheese and serve.
  • 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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Mocha Cookies and Cream Smoothie

Here is another recipe that I came up with for www.ketologic.com.

PER 8OZ SERVING: CALORIES 440 | FAT 37G | CARBOHYDRATES 7G | FIBER 1.7G | NET CARBOHYDRATES 5.3G | PROTEIN 19G

What’s better than cookies and coffee in the morning? A delicious cookies and cream frappe, that’s what. Check out this keto-friendly mocha cookies & cream smoothie recipe below. We combined creamy coconut milk, crunchy cashews, and energy-boosting coffee to provide natural, sustainable energy first thing in the morning, as an afternoon snack, or for dessert. Unlike fruit smoothies, which are loaded with sugar, this keto-friendly smoothie boasts only 5 grams of carbs. This frappe is also chock-full of healthy fats from almonds, coconuts, and cashews, with whey protein to keep you anabolic whenever you decide to have it.

INGREDIENTS:

  • 2 tablespoons almond butter
  • 3 tablespoons coconut oil
  • 2 tablespoons cashews
  • 2 scoops Whey Chocolate Protein Powder
  • 1-2 cups strong, cooled black coffee
  • ½ cup coconut milk
  • ½ cup heavy cream
  • 1-2 cups ice
  • extra water if needed to thin out during blending

PREPARATION:

  1. Combine all ingredients except the ice in a blender.
  2. Add one cup of ice and blend until smooth.
  3. Add more ice if needed for texture and/or temperature consistency.
  • 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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Chicken Kale Caesar

Here is another keto/paleo recipe that I developed for ketologic.com. Check out their website if you are interested in a Ketogenic diet. I don’t normally push supplements, but their new line of products have received rave reviews from customers. The products are very clean with natural fillers, they digest well, and people love the variety of flavors. I also have to say that working for this recent startup has been a pleasure on my end. Everyone that I have worked with over the past year has been polite, punctual and professional. Ketologic is a company that I am proud to have worked with, and I have no hesitation recommending their products to anyone that is interested in going keto.

PER SERVING: CALORIES 208 | FAT 16G | CARBOHYDRATES 8G | FIBER 1G | NET CARBOHYDRATES 7G | PROTEIN 8G

This Caesar dressing mixed with kale, rather than the classic romaine lettuce puts a unique twist on this salad that yields a high density of nutrients that are often hard to find in a ketogenic diet. This recipe is prepared with chicken breasts, but they can easily be replaced with chicken thighs in order to increase the fat and decrease the protein.

INGREDIENTS:

  • 2 chicken breasts
  • 4 tablespoons olive oil
  • 2 teaspoons Kosher salt
  • ½ teaspoon black pepper
  • 1 teaspoon garlic powder
  • 1 bunch kale, washed chopped with ribs removed (about 4 cups)
  • CEASAR DRESSING:
  • 1 egg yolk
  • 2 anchovies
  • juice from 1 lemon
  • 1 teaspoon apple cider
  • ¼ cup grated Parmesan cheese
  • 2 tablespoons parsley
  • pinch salt and pepper
  • ¼ cup olive oil
  • 1-2 tablespoons water

PREPARATION:

  1. Preheat oven to 375 degrees. Toss chicken in the olive oil, salt, pepper, and garlic powder. Bake on a sheet pan for about 30 minutes until an internal temperature of 165 degrees is reached. Let the chicken cool down, and dice it up or cut it into strips. While the chicken is cooling, prep the kale and put into a salad bowl.
  2. In a food processor, put all of the ingredients except for the olive oil. Turn the processor on and pour the olive oil through the top in a steady stream. Once the dressing is emulsified, add 1 or 2 tablespoons of water if it is too thin and pulse the food processor a couple of times until desired consistency is reached.
  3. Toss the dressing and the chicken with the kale. It can be served immediately or held in the refrigerator for a couple of hours.
  • Yield: 8 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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Marinated Hanger Steak

PER (4OZ) SERVING: CALORIES 338 | FAT 26G | CARBOHYDRATES 1G | FIBER 0G | NET CARBOHYDRATES 1G | PROTEIN 25G

Hanger steak, sometimes referred to as butcher’s steak, (because in the past, butchers would often keep it for themselves) is arguably the most tender cut of the animal. This steak pairs well with our chimichurri recipe.

INGREDIENTS:

  • 2 pounds hanger steak, cleaned and trimmed
  • 1 tablespoon salt
  • 1 teaspoon pepper
  • 1 tablespoon granulated garlic
  • ½ cup olive oil
  • 2 tablespoon soy sauce
  • 2 tablespoon red wine vinegar
  • ½ cup red wine
  • 2 tablespoon fresh rosemary
  • 1 stick butter, melted

PREPARATION:

  1. Simply marinade the steak in the remaining ingredients (except for the melted butter) for at least 4 hours or overnight.
  2. Remove the steak from the marinade and grill at medium for 5-10 minutes on each side until desired doneness is reached. Drizzle melted butter over steak before serving.
  • 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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Ketogenic Parmesan-Encrusted Halibut

I have been in charge of recipe development for the recent launch of ketologic.com. Here is a great keto recipe for Parmesan encrusted halibut.

PER 6 SERVING: CALORIES 330 | FAT 30G | CARBOHYDRATES 2G | FIBER 0G | NET CARBOHYDRATES 2G | PROTEIN 13G

INGREDIENTS:

  • 1-2 pounds halibut (about 6 filets)
  • 1 stick butter, softened
  • 3 tablespoons grated Parmesan
  • 1 tablespoon panko bread crumbs
  • 1 tablespoon kosher salt
  • ½ teaspoon black pepper
  • 2 teaspoons garlic powder
  • 1 tablespoon dried parsley

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

PREPARATION:

  1. Pre-heat oven to 400 degrees. Then, mix together all ingredients except for the halibut (this can be done by hand or in a mixer).
  2. Pat halibut dry with a paper towel and lay each piece onto a sprayed/greased baking sheet. Divide the Parmesan butter into the number of pieces of fish that you have and flatten it out so that it covers the top of the fish.
  3. Cook the fish for about 10-12 minutes (rotate the pan halfway through). It should be almost done. Turn the broiler on high for about 2-3 minutes until the top is golden brown. The fish should be flaky when tested with a fork.
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