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.

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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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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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Thai Curry Noodle Soup

curry-noodle-soup

This month’s recipe is a classic Thai curry soup that is very quick and easy to prepare. I have been a big fan of Thai food since my teens, but my true love affair with it commenced during my travels in Southeast Asia a few years ago.  After sampling as many different dishes as possible while touring that section of the continent, I have spent many days and nights trying to recreate authentic versions of all of my favorites. I have had mixed luck competing with the authenticity of the pros in Thailand, but this red curry soup comes pretty close to one you might find on the street in Bangkok.

This recipe makes for a very satiating meal that provides numerous health benefits. The herbs and spices, along with the onion, garlic and ginger provide an abundance of antioxidant, anti-inflammatory, and detoxifying elements to the dish. While coconut oil and coconut milk have gotten a bad rap in the past for their high amount of saturated fats, recent studies have shown them both to actually lower LDL (bad) cholesterol and raise HDL (good cholesterol), while reducing arterial damage and providing minerals such as manganese, phosphorus and magnesium.  Using light coconut milk in this recipe helps to cut back on the total calories and fat in the dish.

This curry soup can be prepared in well under an hour even with the lengthy prep work involved. However, when time is on your side, more flavor will develop the longer it sits at low heat. There is always room for any additional vegetables, such as the optional mushrooms and kale, and you won’t go wrong adding in another protein such as chicken or shrimp. The recipe makes about 8-12 servings.

Ingredients:

  • 1 medium onion, diced
  • 2 tablespoons coconut oil
  • 4 cloves garlic, minced
  • 2 tablespoons fresh ginger, minced
  • 2 tablespoons red curry paste
  • 4 cups vegetable stock or broth
  • 3 cups light coconut milk
  • 2 cups kale, chopped (optional)
  • 1 cup button or cremini mushrooms, sliced (optional)
  • 1 pound extra-firm tofu, cubed
  • 1 package thin rice noodles
  • 1-2 limes cut up into wedges
  • fresh cilantro
  • sliced scallions
  • fresh basil
  • bean sprouts
  • thinly sliced fresh red chili peppers (optional)
  • thinly sliced bell pepper (optional)

Preparation:

  1. Heat a large stockpot to medium-high heat. Sauté the onion in the coconut oil for 1-2 minutes. Add the garlic, ginger, and red curry paste and stir continuously for another 1-2 minutes.
  2. Add the vegetable stock or broth and stir thoroughly, scraping up any bits stuck to the bottom of the pot. Add the coconut milk and bring to a boil.
  3. Reduce heat to low, cover, and simmer for about 10-15 minutes. Add any desired (optional) vegetables of your choice at this point, such as mushrooms and/or kale.
  4. Add the tofu at the last 2 minutes of cooking to heat through.
  5. Taste the broth and season to preference with kosher salt and/or a dash of soy sauce or fish sauce if needed.
  6. You can either cook the noodles according to the package directions and cool them by running under cold water, or you can break a chunk off and put them in a bowl dry and ladle the hot soup over top and allow to sit for a couple of minutes until they soften.
  7. Squeeze a couple of wedges of lime into the soup bowl and garnish with the rest of the desired ingredients.

Nutrition Facts:

Calories: 235 / Fat: 11g / Saturated Fat: 5g / Carbohydrates: 26g / Fiber: 4g / Protein: 11g

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Adventure Cuisine – Chef Brandon McDearis Prepares Herb Gnocchi at Kenai Riverside Lodge

KRL

A nice piece about myself and the lodge where I have been working for the past seven summers. 

July 7, 2015 at 10:30 am by Lis Korb

Adventure Cuisine at Kenai Riverside Lodge

Kenai Riverside Lodge is located on the banks of the Kenai River, about halfway between Anchorage and Homer, Alaska. It’s one of our favorite add-ons to our selection of Alaska small ship cruises as this lodge is both conveniently located and serene and remote feeling. Kenai Riverside Lodge takes great pride in the food that they serve. Onsite chefs return year after year, and they put time and love into every meal. The lodge is known to go to great lengths to accommodate specific dietary needs and food allergies. Food is an integral part of any vacation experience, and they work hard to ensure it’s a phenomenal one!

Each morning, a hot breakfast buffet is served before you head out for a guided activity, such as fishing or river rafting. You might walk in to the aroma of hot blueberry pancakes, bacon, fresh fruit, coffee and tea. A made-to-order lunch will be prepared to take with you on your guided activity. On a river rafting trip taken by one of AdventureSmith’s staff there was a spread of smoked Alaska salmon, fresh veggies and breads for a make-your-own sandwich station, with hot beverages to keep everyone warm.

In the evening, Kenai Riverside Lodge serves four-course meals family-style. Share stories about the day over a glass of wine or Alaskan micro-brew beer. After dinner, guests can spend time on the riverside deck over a campfire or have another glass at the lodge’s bar!

Chef Brandon McDearis

Brandon McDearis, head chef at Kenai Riverside Lodge, first came to work in Alaska in 2010. He has a BS in Foods and Nutrition from Radford University and a culinary degree from Johnson and Wales University in Charlotte, North Carolina. Before coming to Kenai Riverside Lodge, Brandon worked mostly in high-volume catering and cooking in upscale restaurants, as well as running his own personal chef business.

Brandon’s past couple of winters have included ventures such as cooking in Australia and Antarctica and running expeditions in Peru. When he is not working in the kitchen, he is often writing about food and  nutrition, both in magazines and on his blog at yourwaycuisine.com.

Herb Gnocchi with Sautéed Spinach & Charred Cherry Tomatoes

Chef Brandon McDearis has prepared this gnocchi recipe a number of times over the years at the Kenai Riverside Lodge. It’s been featured as an appetizer, a vegetarian entrée and as a side item for halibut and rockfish.

They can be prepared ahead of time and frozen to cut down on the total prep time. The step with the ice bath can be skipped, but Brandon says he finds it to be failsafe when making them fresh, in order to not overcook them. Also, feel free to leave out the spinach and cherry tomatoes. The gnocchi can just be sautéed and browned in a little olive oil and butter, seasoned, tossed with Parmesan, and paired with another vegetable and/or protein. The recipe makes 8–12 servings.

Ingredients

2 pounds starchy potatoes
2 egg yolks
2 cups all-purpose flour
1 tablespoon kosher salt
1 teaspoon black pepper
2 teaspoons garlic powder
1 bunch parsley (finely chopped)
1 sprig rosemary (finely chopped)
2 sprigs fresh thyme (finely chopped)
1 tablespoon olive oil
2 cups spinach (packed tightly)
1 cup cherry tomatoes (halved)
¼ cup white wine
2 teaspoons butter
2 tablespoons Parmesan cheese

Preparation

  1. Boil the whole potatoes until soft (about 45 minutes). Peel while still warm and pass through a ricer or vegetable mill into a large bowl.
  2. Boil 1.5 gallons of water in a large stockpot. While water is coming to a boil, set up an ice bath of 6 cups of ice and 6 cups of water beside the stove.
  3. Make a well in the center of the potatoes and sprinkle all over with the flour. Place egg yolks, herbs and spices in the center of the well and mix egg mixture into potatoes and flour with a fork as if you were making regular pasta.
  4. Once everything is well blended and dough has formed a ball, roll it out onto a clean, floured surface and knead like bread dough for about 3–5 minutes until the dough is dry to the touch. Up to 1 more cup of flour may need to be used during this step, depending on how moist and starchy your potatoes were to begin with.
  5. Cut hunks of dough off and roll into ¾ inch diameter dowels that resembles snakes and cut into ¾–1 inch pieces. Drop the pieces in the boiling water and cook until they float (about 1 minute). As they rise to the top, scoop them out and put them in the ice bath. Let sit about a minute in the ice bath and then drain.
  6. Meanwhile, heat up a sauté pan with the 1 tablespoon of olive oil at medium-high heat. Drop tomatoes in the pan, and toss for about 20–30 seconds until you see a little color on them. Then, add about 2–3 cups of your gnocchi to the pan and continue to sauté for about 1 minute until they begin to lightly color and heat through. Feel free to add a little more olive oil if your pan looks too dry.
  7. Finally, add the white wine to the pan along with the spinach. Continue tossing until spinach is wilted and wine has cooked down. Remove from heat, toss with butter and Parmesan. Season with a pinch of salt and pepper.

Note: If you are not going to serve the whole batch at once, then lay the gnocchi out on a greased pan and freeze. Once frozen, they can be stored in a Ziploc bag or plastic container in the freezer for a few months.

Keep tabs on the AdventureSmith blog’s Adventure Cuisine series for more recipes from our partner small ships and lodges.

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