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.

Pan-Seared Salmon with Lemon Dill Sauce

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

PER SERVING: CALORIES 558 | FAT 58G | CARBOHYDRATES 3G | FIBER 0G | NET CARBOHYDRATES 3G | PROTEIN 24G

INGREDIENTS:

  • 4 (4 ounce) salmon fillets
  • 2 tablespoons coconut oil
  • 1 tablespoon salt
  • ½ teaspoon black pepper
  • 1 teaspoon garlic powder
  • 1 teaspoon onion powder
  • 4 tablespoons butter
  • ½ cup Greek yogurt
  • ½ cup sour cream
  • 2 tablespoons olive oil
  • 1 tablespoon dried dill or 2 tablespoons fresh dill
  • juice from 1 lemon
  • dash of Tabasco

PREPARATION:

  1. Mix the salt, pepper, garlic powder and onion powder together in a bowl. Sprinkle liberally over the salmon and lightly rub it in. Reserve any remaining seasoning.
  2. Heat coconut oil in a skillet at medium-high heat for about 2 minutes until completely melted and the pan is hot. Sear the salmon fillets face down for about 3 minutes until cooked halfway up the side of the fillets. Flip the salmon and cook another 3 minutes or until the other half is cooked all the way. Remove from heat, but keep in the pan for another 2 minutes to allow it to cook all the way through. The salmon should be flaky with a fork when serving. Top each fillet with one tablespoon of butter and let it melt while you put your sauce together.
  3. Take remaining seasoning and add it to the Greek yogurt and sour cream, along with the rest of the ingredients. Top the salmon with a spoonful of lemon dill sauce before serving.
  • 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.

Bratwurst with Peppers and Onions

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

PER SERVING: CALORIES 286 | FAT 26G | CARBOHYDRATES 4G | FIBER 1G | NET CARBOHYDRATES 3G | PROTEIN 8G

INGREDIENTS:

  • 1 red bell pepper, cut into strips
  • 1 onion, cut into strips
  • 3 cloves garlic, minced
  • 3 tablespoons olive oil
  • 1-2 teaspoons salt
  • 1/4 teaspoon black pepper
  • 6 bratwurst sausages

PREPARATION:

  1. Preheat oven to 375 degrees. In a bowl, mix the first 6 ingredients together and lay them on a lightly sprayed/greased sheet pan.
  2. Pierce the sausages with a fork in two places. Lay them down evenly, a few inches apart on the pepper/onion mixture.
  3. Bake in the oven for 30-40 minutes; increase the oven to broil. Broil for 4-8 minutes until browned. Turn the sausages and rotate the pan halfway through (NOTE: What the sausages closely while broiling. Some broilers cook much faster than others).
  4. Serve each sausage with an even amount of pepper/onion mixture and top with a condiment, such as mustard or hot sauce.

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.

Guacamole

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

PER SERVING: CALORIES 246 | FAT 22G | CARBOHYDRATES 10G | FIBER 7G | NET CARBOHYDRATES 3G | PROTEIN 2G

This recipe is a classic guacamole that, in my opinion, is the perfect addition to a ketogenic diet. The one tablespoon of olive oil per avocado gives this recipe a whopping 4.4:1 of fat to net carbs plus protein ratio. A ratio like that makes this recipe a great supplement to a ketogenic diet, leaving lots of room to pair this guacamole with low-carb chips and vegetables, or a high-protein piece of meat or fish. The abundance of nutrients and antioxidant properties of this recipe are an added bonus that makes it all the more appealing.

INGREDIENTS:

  • 3 avocados, halved, seeded and peeled
  • 3 tablespoons olive oil
  • 2 cloves garlic, minced
  • juice from 1 lime
  • dash of Tabasco
  • 1 teaspoon salt
  • freshly ground black pepper
  • ¼ red or white onion, finely diced
  • 2 Roma tomatoes, seeded and finely diced
  • 1-2 tablespoons cilantro, finely chopped

PREPARATION:

  1. Put avocados, olive oil, garlic, lime juice, Tabasco, salt and pepper in a large bowl. Mash together thoroughly with a potato masher or fork.
  2. Fold in the rest of the ingredients and do a taste test. Adjust seasoning as needed.
  • Yield: 6

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.

Bacon Deviled Eggs

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

PER SERVING: CALORIES 162 | FAT 14G | CARBOHYDRATES 1G | FIBER 0G | NET CARBOHYDRATES 1G | PROTEIN 8G

INGREDIENTS:

  • 3 slices bacon
  • 6 large eggs
  • ¼ cup mayonnaise
  • 1 teaspoon Dijon mustard
  • 1 teaspoon salt
  • ½ teaspoon pepper
  • ¼ teaspoon onion powder
  • ¼ teaspoon garlic powder
  • dash hot sauce
  • ¼ teaspoon paprika (plus more for garnish)

PREPARATION:

  1. Slice the bacon into thin pieces and put into a pan. Put on the stove at medium-low heat. Cook slowly, stirring often until the fat is rendered and the bacon is crispy.
  2. Meanwhile, bring a saucepan of water to a boil. Add the eggs and reduce the heat to a simmer. Cook the eggs for 12 minutes. Remove the eggs from the pot and put into a bowl of ice water. Let the eggs sit in the ice bath for 10-15 minutes until cooled. Peel the eggs, slice in half and remove the yolks into a separate bowl.
  3. Mix the rest of the ingredients together with the egg yolks, along with 1 tablespoon of the bacon fat. Lay the egg white halves onto a serving platter. Put a couple of pieces of bacon in the bottom of the egg white halves. Put the egg yolk mixture into a piping bag or a Ziploc bag with the bottom corner cut off.
  4. Pipe the mixture into the egg white halves and top each with remaining pieces of bacon. Sprinkle with a little paprika to garnish.
  • Yield: 6

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.