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.

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.

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.

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.

Italian Meatballs

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

PER SERVING OF 3-4 MEATBALLS: CALORIES 451 | FAT 39G | CARBOHYDRATES 3G | FIBER 1G | NET CARBOHYDRATES 2G | PROTEIN 22G

This recipe for Italian meatballs is simple to prepare, and it is very similar in both flavor and preparation to any classic meatball recipe. While they can be served with tomato sauce and/or even low-carb noodles, one of my favorite (keto-friendly) ways to serve them is over a spinach or mixed green salad, with the remaining fat from the pan and a little bit of balsamic vinegar drizzled over top.

 

INGREDIENTS:

  • 1 pound ground beef
  • 1 teaspoon Italian seasoning
  • 1 teaspoon granulated garlic
  • ½ teaspoon onion powder
  • 2 teaspoons salt
  • ½ teaspoon black pepper
  • 1 teaspoon Worcestershire sauce
  • 2 tablespoons tomato paste
  • 1 large egg
  • 2 tablespoons flaxseed meal
  • ¼ cup Parmesan cheese, grated
  • ¼ cup mozzarella cheese, shredded

PREPARATION:

  1. Put the first 8 ingredients (down to the tomato paste) in a large bowl and mix thoroughly with your hands. Then add the rest of the ingredients and continue to mix until thoroughly incorporated.
  2. Preheat the oven to 400 degrees. Start to form your meatballs (using a spoon to scoop each can help to keep the size consistent). Roll each meatball in your hands and place on a lightly sprayed/greased sheet pan (the pan can be lined with foil or parchment paper for an easier cleanup). You should end up with about 12-16 meatballs.
  3. Put the tray in the oven and bake for about 20 minutes until cooked all the way through.
  • 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.

Cauliflower Puree

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

PER SERVING: CALORIES 330 | FAT 30G | CARBOHYDRATES 10G | FIBER 4G | NET CARBOHYDRATES 6G | PROTEIN 5G

This easy recipe is a perfect substitute for mashed potatoes that pairs well as a side with any protein, especially steak. The results yield a nearly perfect ratio of fats to carbohydrates and protein.

INGREDIENTS:

  • 1 large head cauliflower, cored and cut into small florets
  • 1 stick butter, melted
  • 2 tablespoons heavy cream
  • ¼ cup sour cream
  • 2 teaspoons salt
  • ½ teaspoon black pepper
  • ½ teaspoon garlic powder
  • 1 tablespoon chives, finely sliced (optional)

PREPARATION:

  1. Preheat the oven to 375 degrees. Put the cauliflower in a large pot of salted water and boil for about 8 minutes until it is tender. Strain the cauliflower through a colander and lay it evenly on a sheet pan. Put in the oven for about 5 minutes to dry it out.
  2. Heat the butter and heavy cream to a light simmer until hot and melted. Put the cauliflower, butter/cream mixture, sour cream, salt, pepper, and garlic powder in a blender or food processor and puree until smooth.
  3. Transfer to a microwave-safe bowl and microwave for 1-2 minutes, stirring halfway through until hot. Mix in the sliced chives if desired.
  • 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.

Kale Salad

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

PER SERVING: CALORIES 209 | FAT 17G | CARBOHYDRATES 7G | FIBER 2G | NET CARBOHYDRATES 5G | PROTEIN 7G

This kale salad recipe is a great addition to a ketogenic diet. Most people on a low-carb/high-fat diet struggle to get a sufficient balance of nutrients. This nutrient-dense salad offers a great source of fiber, minerals and vitamins, such as vitamins A, C and K, while staying low on the glycemic index.  Pair this with a low-carb/high-protein entrée, such as our Prime Rib or Parmesan-Encrusted Halibut recipe for a meal that falls very close into the ideal 75/5/20 percent range.

INGREDIENTS:

  • VINAGRETTE
  • 1 small shallot, minced
  • 1 clove of garlic, minced
  • ¼ cup apple cider vinegar
  • ¼ cup olive oil
  • 1 tablespoon artificial sweetener
  • 1 tablespoon Dijon mustard
  • 2 tablespoons water
  • pinch of salt and pepper
  • SALAD
  • 1 bunch chopped kale, stems removed
  • ½ apple, cored and diced or thinly sliced
  • ½ cup shredded radish
  • juice from 1 lemon
  • 2 tablespoons olive oil
  • salt and pepper to taste
  • ¼ cup Parmesan cheese
  • ½ cup feta cheese
  • 8 pieces bacon, cooked and diced

PREPARATION:

  1. To prepare the vinaigrette, simply puree all of the ingredients in a blender or food processor until smooth and creamy.
  2. Next, put the salad ingredients in a bowl and add the lemon juice, olive oil and a good pinch of salt and pepper. Mix together well while lightly massaging the lemon juice and olive oil into the kale.
  3. Then, top with the Parmesan and drizzle with the dressing. Toss well and allow to marinade for at least a few minutes before serving. Garnish with the feta cheese and cooked bacon.
  • 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.

Smoked Salmon Dip

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

PER 3OZ SERVING: CALORIES 171 | FAT 15G | CARBOHYDRATES 2G | FIBER 0G | NET CARBOHYDRATES 2G | PROTEIN 7G

This delicious smoked salmon dip recipe is easy to prepare, and it makes for a great snack with vegetables and low-carb crackers or as a nice condiment to a piece of fish.

INGREDIENTS:

  • 1 cup cream cheese
  • ¼ cup sour cream
  • 2 tablespoons mayonnaise
  • 8oz smoked salmon
  • 1 teaspoon salt
  • freshly cracked pepper
  • 1 tablespoon fresh lemon juice
  • ¼ teaspoon Tabasco
  • 2 teaspoons dried dill
  • ½ teaspoon garlic powder
  • ½ teaspoon onion powder
  • 2 tablespoons fresh chopped chives (optional)

PREPARATION:

  1. Simply combine all ingredients in a mixer or food processor. Whip/process until evenly blended. Scrape down the sides during the process if needed.
  2. Adjust seasoning if needed by adding a bit more salt, Tabasco and/or lemon juice.
  • 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.

Portobello Bacon Burgers

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

PER SERVING: CALORIES 1121 | FAT 101G | CARBOHYDRATES 7G | FIBER 1G | NET CARBOHYDRATES 6G | PROTEIN 46G

This recipe is simply a traditional hamburger using portobello mushrooms as the bun. It makes one serving, but you can multiply the ingredients for however many burgers you wish to prepare. I’ve listed a number of toppings here, but feel free to choose your own.  I highly recommend topping this burger with our blue cheese butter recipe.

INGREDIENTS:

  • 2 large portobello mushroom caps, stems and gills removed
  • 2 tablespoons olive oil
  • 1 tablespoon balsamic vinegar
  • 2 teaspoons salt, divided
  • 1 teaspoon black pepper, divided
  • 2 slices bacon
  • 6 ounces ground beef
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon onion powder
  • 1/2 teaspoon Worcestershire sauce
  • 2 slices cheddar cheese (or cheese of your preference)
  • 1 slice tomato
  • 1/4 cup mixed greens or arugula
  • 1 tablespoon reduced-sugar ketchup

PREPARATION:

  1. Remove the stem from the portobello mushrooms and scrape out the gills with a spoon. Put them in a bowl or shallow dish and add the olive oil, balsamic vinegar and half of the salt and pepper; marinate for at least 30 minutes.
  2. Cook the bacon in a skillet at medium-low heat until crispy, flipping over a couple of times to evenly cook each side. Set aside for later use as a topping.
  3. Turn the grill on medium-high heat (about 200-300 degrees). In a bowl, mix together the ground beef, garlic powder, onion powder, Worcestershire sauce, and the rest of the salt and pepper. Form into a patty, ideally not quite as wide as the portobello “buns.”
  4. Put the portobello mushrooms and the burger on the grill (you may need to do this separately if you are preparing multiple servings). Cook the portobello mushrooms for about 3-4 minutes on each side until they are soft and heated through. The burger will take about 5-6 minutes on each side for medium-rare. Put the cheese on the burger for the last minute of cooking to melt.
  5. Assemble your burger with the bacon and the rest of the toppings between the portobello mushrooms.
  • 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.

Keto Chocolate Ice Cream

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

PER SERVING: CALORIES 323 | FAT 31G | CARBOHYDRATES 5G | FIBER 1.5G | NET CARBOHYDRATES 3.5G | PROTEIN 6G

Homemade ice cream can be a bit intimidating, and when you compound the process by making it keto-friendly, it can be all the more overwhelming. Recipes for low-carb ice cream online are all over the internet, and most of them seem to be pretty disappointing. However, if a proper base (we call it crème anglaise in the professional culinary world) is prepared and a decent quality ice cream maker is used, then there is no reason why you cannot concoct a satisfying homemade, ketogenic ice cream themselves. You may need to play a bit with the sweeteners and the cocoa ratio to appease there personal preference, but the cream, milk and egg base is going to provide the consistency. MCT oil, vodka, and xanthan gum are all popular options for reducing iciness and hardness while frozen, while gelatin will also aid in keeping the ice cream soft by adding some richness and creaminess to the texture. However, if you don’t have those ingredients on hand or you find it to be superfluous to the preparation process, then by all means leave them out, especially if you plan to eat your ice cream sooner rather than later.

INGREDIENTS:

3 cups heavy cream
1/2 cup cocoa
4 egg yolks
4 large eggs
3/4 cup erythritol or similar artificial sweetener
2 teaspoons vanilla extract
pinch salt
1/4 cup unflavored/unsweetened almond milk
4 tablespoons MCT oil or 2 tablespoons vodka or 1/4 teaspoon xanthan gum (all optional to reduce iciness)
2-3 teaspoons gelatin mixed together with 3-4 tablespoons water (optional)
2 ounces chopped unsweetened extra dark (90%) chocolate or chocolate chips (optional)

PREPARATION:

Set up an ice bath (bowl of ice water). In a separate bowl (slightly smaller than the ice bath bowl), whisk together the eggs yolks, eggs, erythritol/sweetener, and vanilla extract. Put the cream and cocoa into a small saucepan and bring to a simmer at medium-high heat. Add half of the cream mixture to the eggs to temper and whisk together. Reduce the heat on the stove to medium-low and pour the contents of the bowl back into the saucepan. Stir with a spoon for about 10-15 seconds and remove from the heat. The mixture should be thick enough to coat the back of the spoon, but if the eggs curdle, then it is overcooked and will not work.

Return all of the mixture back to the bowl and set on top of the ice bath. Whisk in the salt and the almond milk. This is the step where you whisk in either the MCT oil, vodka or xanthan gum and/or the gelatin (plus water). Allow the mixture to cool down to room temperature for about 1 hour. Covering it with plastic wrap after about 30 minutes can prevent it from drying, but it is not necessary and it may slow your cooling process. It can be cooled in the refrigerator, but this may thicken it too much.
Pour the contents into an ice cream maker and churn according to the manufacturer’s directions. Churning usually takes about 30-60 minutes. If adding the chopped chocolate/chocolate chips, fold it in after the ice cream mixture is finished churning. It can be served immediately or scooped into a container for freezing. Freezing will firm it up a bit, but it will need to sit out for a while to soften before serving if frozen for more than a few hours.

Yield: 10

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.