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.

Keto Chili

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

PER SERVING: CALORIES 371 | FAT 31G | CARBOHYDRATES 10G | FIBER 2G | NET CARBOHYDRATES 8G | PROTEIN 13G

While many, if not most, recipes are difficult to alter to a ketogenic version, I have found that concocting (and even finding) a legitimate keto-friendly chili to be especially challenging. More often than not, the protein gets a little out of control in its ratio to fat, and the net carbs are also unusually high in most chili recipes. However, I have devised one here that fits into (or very close to) the ideal macronutrient range. This chili is easy enough to prepare for a beginner cook to prepare, and the flavor of the finished product is superb.

INGREDIENTS:

  • 3 tablespoons olive oil
  • 1 yellow onion, diced
  • 1 green pepper, diced
  • 1 pound ground beef
  • ½ pound ground hot (or mild) Italian sausage
  • 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
  • 1 (14.5oz) can diced tomatoes
  • 1 (6oz) can tomato paste

PREPARATION:

  1. In a large soup pot, heat the olive oil at medium-high heat. Add the onion and green pepper, and stir for about 3-4 minutes until it begins to soften. Add the ground beef and ground Italian sausage. Stir continuously until meat is browned.
  2. Add the rest of the ingredients and stir together until thoroughly combined. Bring to a boil, reduce heat to low, cover and simmer for about 40 minutes, stirring occasionally.
  3. Serve and garnish with cheddar cheese and sour cream if desired.
  • 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.

MRP and Almond Milk

I don’t normally plug supplements, but I was approached about a year ago to lead the recipe development for the launch of www.ketologic.com, and I cannot say enough good things about this company and their new products. Everyone that I have worked with has been very professional, polite, diligent and direct. They are much more ethical than a lot of supplement companies out there, and their products seem to be very legit. The feedback from individuals that have used these ketogenic supplements has been nothing but positive thus far. I would recommend that anyone looking to pursue a ketogenic diet take a look at the meal replacement (MRP) mix offered by www.ketologic.com. It is an easy and natural way to supplement the day’s calories when life gets too hectic to find a meal that fits within the strict macronutrient restrictions.

PER SERVING: CALORIES 190 | FAT 15.5G | CARBOHYDRATES 6G | FIBER 2G | PROTEIN 8G

Try mixing your next meal replacement with a cup of unflavored, unsweetened almond milk. You’ll be surprised at how much it enhances the flavor and the creaminess of your next shake, but with only an added 30 calories and zero effect on total carb intake. Also, try throwing it in the blender with a few cubes of ice for a “milkshake” on a hot day.

 

INGREDIENTS:

  • 1 scoop MRP (flavor of your choice)
  • 8 ounces unflavored, unsweetened almond milk
  • 4 ice cubes (optional)

PREPARATION:

  1. Simply mix together 1 scoop of MRP with 8 ounces of almond milk or combine both with the ice in a blender and mix until smooth.
  • Yield: The recipe makes one serving.

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 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.

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.

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.

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.