Keto Green Egg Omelet

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

PER SERVING: CALORIES 721 | FAT 61G | CARBOHYDRATES 5G | FIBER 1.5G | NET CARBOHYDRATES 2.5G | PROTEIN 38G

This recipe is a different take on the classic omelet. Instead of sautéing the greens, blend them with the eggs to get a green consistency throughout. The texture of the omelet is slightly different, but in a good way. Plus, the nutrients in the vegetables hold up better when cooked this way, as they are not destroyed by the direct heat of the pan. Prepare this at any time of the day to get a healthy serving of greens. The recipe makes one large serving, but it can easily be split into two.

INGREDIENTS:

  • 4 eggs
  • ½ cup chopped kale, stems removed
  • ½ cup spinach
  • ½ teaspoon black pepper
  • ½ teaspoon garlic powder
  • 1 tablespoon olive oil
  • 1 tablespoon butter
  • 2 teaspoons salt
  • 2 slices bacon, already cooked and diced
  • 2 tablespoons feta or goat cheese

PREPARATION:

  1. In a blender, combine eggs, kale, spinach, salt, pepper and garlic powder; blend until smooth.
  2. In an omelet pan, heat the oil and butter at medium heat. Once the oil/butter are hot, add the egg and leafy green vegetable mixture, along with the chopped bacon. Cook the eggs as you would with scrambled eggs until it begins to set. Flip omelet to cook through on the other side. Sprinkle the cheese over the top and fold the omelet in half.
  • Yield: 1

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 Strawberry Banana Smoothie

Enjoy this recipe from www.ketologic.com.

PER SERVING: CALORIES 400 | FAT 31G | CARBOHYDRATES 15G | FIBER 2G | NET CARBOHYDRATES 13G | PROTEIN 16G

INGREDIENTS:

  • 1/2 banana
  • 1 cup frozen strawberries
  • 1 tablespoon coconut oil
  • 1/2 cup heavy cream
  • 1 cup unflavored, unsweetened almond milk
  • 1 scoop vanilla whey protein powder
  • 1/2 cup ice

PREPARATION:

  1. Put all ingredients in a blender and blend until smooth.
  2. Thin the smoothie with more almond milk or water. Add more ice to thicken if needed.
  • Yield: 1

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 Meatloaf

 

Enjoy this recipe from www.ketologic.com.

PER SERVING: CALORIES 498 | FAT 42G | CARBOHYDRATES 3G | FIBER .5G | NET CARBOHYDRATES 2.5G | PROTEIN 27G

This easy meatloaf recipe is not much different from any traditional meatloaf. The pork rinds and almond flour work well as a binder, substituting for the breadcrumbs. There is room for experimentation here if you would like to add additional fillers or seasonings.

INGREDIENTS:

  • 2 pounds ground beef
  • 2 eggs
  • 1 cup pork rinds
  • ¼ cup almond flour
  • ¼ cup onion, minced
  • 2 teaspoons Worcestershire sauce
  • ½ cup reduced-sugar ketchup, divided
  • 1 and ½ teaspoons salt
  • ½ teaspoon pepper
  • ½ teaspoon garlic powder
  • ½ teaspoon onion powder

PREPARATION:

  1. Preheat oven to 350 degrees. Put all ingredients, except half of the reduced-sugar ketchup in a bowl and mix together thoroughly by hand or put the ingredients into an electric mixer with a dough hook and mix on low speed for about 2-3 minutes until thoroughly blended.
  2. Shape the meatloaf into an oval shape and press into a shallow baking dish. Bake in the oven for 40 minutes. Remove and slather on the rest of the ketchup. Put back in the oven for another 15-20 minutes.
  3. Allow to cool for 15 minutes before slicing.
  • 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:

Taco Salad

Enjoy this recipe from www.ketologic.com.

PER SERVING: CALORIES 731 | FAT 67G | CARBOHYDRATES 14G | FIBER 5G | NET CARBOHYDRATES 9G | PROTEIN 18G

INGREDIENTS:

  • 1 pound ground beef
  • 1 tablespoon Kosher salt
  • 1 teaspoon black pepper
  • 2 teaspoons chili powder
  • 2 teaspoons paprika
  • 1 teaspoon cumin
  • 1 teaspoon onion powder
  • 1 teaspoon garlic powder
  • ¼ teaspoon cayenne
  • 5 oz package of mixed greens or romaine lettuce
  • 8 cherry tomatoes, halved
  • 2 green onions, sliced thinly
  • 2 avocados, diced
  • ½ cup canned jalapenos
  • dash hot sauce
  • 1 cup sour cream
  • 1 cup salsa, such as Pace Picante Sauce
  • 2 cups shredded cheddar or Monterey Jack cheese
  • 1 cup olive oil
  • ½ -1 cup vinegar, such as balsamic, apple cider or white wine vinegar

PREPARATION:

  1. Brown the ground beef in a skillet at medium-high heat. Stir in the salt, pepper, and the rest of the spices. Reduce heat to low, cover and cook for about 10-15 minutes, stirring occasionally.
  2. Prep the vegetables and assemble the salad. The recipe makes about 8 servings. There are no rules for how to plate your salad, but you can spoon one-eighth of the taco meat onto a plate first, followed by the cheese, hot sauce, mixed greens and toppings. Finish by drizzling each salad with 2 tablespoons of the olive oil and 1-2 tablespoons of the vinegar. You can also use your favorite low-carb salad dressing.
  • 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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Jalapeno Poppers

Enjoy this recipe from www.ketologic.com.

PER SERVING: CALORIES 147 | FAT 13G | CARBOHYDRATES 2.6G | FIBER .6G | NET CARBOHYDRATES 2G | PROTEIN 5G

This is a very basic recipe for jalapeno poppers. Feel free to get creative by adding or substituting different types of cheeses, or anything else you may desire. You won’t go wrong flavor-wise adding a bit of sharp cheddar to this recipe, and the increase in protein is not significant enough to dramatically affect the keto-friendly macronutrient yield of this recipe.

INGREDIENTS:

  • 24 toothpicks
  • 12 jalapenos, halved and seeded
  • 8 ounces cream cheese
  • 8 slices bacon

PREPARATION:

  1. Preheat oven to 400 degrees.
  2. Soak toothpicks in a bowl of water for a few minutes to prevent burning.
  3. Spoon cream cheese into each jalapeno, pressing it in evenly.
  4. Cut bacon into thirds, and wrap around each stuffed jalapeno; secure each with a soaked toothpick and place on a baking sheet.
  5. Bake for about 20 minutes until bacon is crispy and jalapenos are soft.
  • 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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Miso Noodle Soup

These days, miso is not as unfamiliar to most Americans as it was even a decade ago. With the increased popularity of sushi bars and authentic Japanese and Chinese eateries around the country, miso soup is more than recognizable to most patrons. While the fermented soybean paste is somewhat high in sodium, and some of its health claims have been recently exaggerated and contradicted, studies have shown that miso can aid digestion, strengthen the immune system and even lower cholesterol. It is also a complete protein containing all nine essential amino acids, making it a nice addition to a vegetarian diet.

This month’s recipe takes the traditional miso soup and adds some sustenance by enhancing it with vegetables and buckwheat (soba) noodles. Both the veggies and the noodles add a sufficient amount of protein and fiber, making the soup filling enough to be a complete meal.  The final product yields a light, but satisfying dish that offers a significant amount of vitamins and nutrients, along with a healthy amount of antioxidant and anti-inflammatory properties. Enriching this soup with additional vegetables of the cook’s choice is never discouraged. I also recommend the addition of hot chili for those who enjoy a kick.

The recipe serves 6–8. It makes about 4 quarts.

Ingredients:

  • 4 ounces buckwheat (soba) noodles
  • 2 Tbsp. coconut or olive oil
  • 2 leeks (white part only), split, rinsed, and sliced
  • 1/4 cup miso paste
  • 1 medium bunch Swiss chard
  • 4 medium carrots, peeled and diced
  • 2 cloves garlic, minced
  • 1 cup edamame (fresh or frozen)
  • 1 block extra-firm tofu, cubed
  • 2 scallions, finely sliced

Directions:

  1. Prep all vegetables accordingly. Remove the stalks and stems from the Swiss chard and coarsely chop; set leaves aside. Meanwhile, bring a pot of water to a boil and cook buckwheat noodles according to package directions (about 3 minutes or until tender). Strain noodles through a colander and run under cold water; set aside.
  2. Set another large pot on the stove over medium heat. Add oil and heat for 1 minute. Add leeks, chard, carrots and garlic to the pot. Stir/cook often for about 5-8 minutes, until vegetables begin to soften.
  3. Add 2 ½ quarts water to the pot. Increase heat and bring to a boil. Reduce the heat to low, whisk in miso paste and allow to simmer for about 10 minutes until vegetables are tender.
  4. Add edamame and chard leaves. Simmer until chard leaves are wilted and edamame is cooked through, about another 2 minutes.
  5. Divide buckwheat noodles into bowls for serving. Ladle miso/vegetable soup over top. Garnish with tofu and scallions and serve.

Nutrition Facts:

Calories: 141 / Fat: 3g  / Carbohydrates: 20g / Fiber: 4g / Protein: 9g

Brandon McDearis is the owner of Your Way Cuisine, 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 Soft-Serve Ice Cream

Enjoy this ketogenic ice cream recipe from www.ketologic.com.

PER SERVING: CALORIES 543 | FAT 42G | CARBOHYDRATES 15G | FIBER 4G | NET CARBOHYDRATES 11G | PROTEIN 26G

This recipe is a fun and easy way to make your own ice cream with only a few ingredients. If you have trouble getting it to blend to the ice cream consistency that you want, and you drop a bit too much liquid into the blender and end up with a milkshake, then so be it. Grab a straw and enjoy! I do recommend having a pretty strong blender and adding enough liquid to blend thoroughly, as a cheap blender will burn out quickly with dry ingredients.

INGREDIENTS:

  • 2 cups frozen strawberries
  • 1-½ scoops Vanilla Whey Protein Powder
  • 1 tablespoon almond butter
  • 2 tablespoons coconut oil
  • ½ cup heavy cream
  • 2 tablespoons erythritol, xylitol or artificial sweetener of your choice

PREPARATION:

  1. Simply pulse all ingredients together in a blender until smooth. If you have trouble blending everything thoroughly, add more heavy cream.
  • Yield: 2

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 Chicken Enchiladas

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

PER SERVING: CALORIES 495 | FAT 43G | CARBOHYDRATES 8G | FIBER 1G | NET CARBOHYDRATES 7G | PROTEIN 19G

This chicken enchilada recipe is not only easy to prepare, but the results are delicious. The recipe uses very low-carb 8-inch tortillas, but they can be omitted completely to reduce the percentage of carbs. If you choose to omit the tortillas, simply prepare the mix as instructed, pour into your baking dish and bake it exactly the same way. The results are very similar. You just end up with more of a casserole than a whole enchilada.

INGREDIENTS:

  • 6 tablespoons olive oil, divided
  • 4 chicken thighs, cooked and shredded
  • 1 medium onion, diced
  • 4 cloves garlic, minced
  • 2 teaspoons cumin
  • 1 teaspoon chili powder
  • 2 teaspoons salt
  • 1 teaspoon black pepper
  • dash of hot sauce
  • juice from one lime
  • 5 scallions, sliced thinly
  • 1 cup sour cream
  • ½ cup cream cheese
  • 14 ounces picante or ranchero sauce
  • 4 cups shredded Monterey Jack cheese
  • 8 low-carb tortillas

PREPARATION:

  1. Pre-heat oven to 375 degrees. Toss the chicken with half of the olive oil and season liberally with salt and pepper. Lay on a baking sheet and roast in the oven for about 20-25 minutes or until an internal temperature of 165 degrees is reached. Allow chicken to cool enough to handle and then either pull apart to shred or chop with a knife.
  2. Meanwhile, heat the rest of the olive oil in a skillet and sauté the onion and garlic at medium-high heat for about 5 minutes, until it becomes soft and translucent.
  3. Add cumin, chili powder, salt and pepper and continue stirring for one more minute. Remove from heat and add the sautéed onion to the shredded/diced chicken in a large bowl. Add the hot sauce, lime juice, scallions, sour cream, cream cheese, two cups of the picante/ranchero sauce, and two cups of the Monterey Jack cheese. Mix together thoroughly.
  4. Spray a shallow (13 x 9-inch) baking dish with pan spray. Spread one cup of picante/ranchero sauce on the bottom of the pan. Spoon the chicken mixture into the tortillas, roll and set in the pan seam side down. Top with the last cup of sauce and remaining cheese (use more cheese if desired).
  5. Cover with foil and bake for 15-20 minutes. Remove foil and bake another 15-20 minutes until heated all the way through and golden brown on top.

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: