Salisbury Steak

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

PER SERVING: CALORIES 519 | FAT 59G | CARBOHYDRATES 18G | FIBER 1G | NET CARBOHYDRATES 17G | PROTEIN 29G

INGREDIENTS:

  • Steak
  • 3 pounds ground beef
  • ½ cup panko bread crumbs
  • 2 eggs
  • 2 tablespoons reduced-sugar ketchup
  • 4 teaspoons dry mustard
  • 8 dashes Worcestershire sauce
  • 1 tablespoon salt
  • 1 teaspoon black pepper
  • 1 teaspoon garlic powder
  • 1 teaspoon onion powder
  • 2 tablespoons butter
  • 2 tablespoons olive oil
  • Gravy
  • 1 onion, thinly sliced
  • 4 cups beef broth (reserve 2-3 tablespoons)
  • 2 tablespoons reduced-sugar ketchup
  • 2 teaspoons kitchen bouquet
  • 8 dashes Worcestershire sauce
  • 2 tablespoons cornstarch

PREPARATION:

  1. In a large bowl, mix together all ingredients (except for the butter and oil) thoroughly and form into 8 patties. Heat the oil and butter in a pan at medium heat and cook the patties on both sides until browned on the outside, but no longer pink in the middle (roughly 5-8 minutes on each side).
  2. Remove the patties from the skillet and transfer to a plate or serving platter. Add the onions to the skillet where the meat was cooked and sauté until soft at medium-high heat (about 5-10 minutes). Add the next four ingredients and whisk together.
  3. Mix the cornstarch with the reserved beef broth and add to the gravy to thicken. Add patties back to the pan until heated through. Spoon the gravy over the Salisbury steaks.
  • 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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Keto Brownies with Whipped Cream

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

PER SERVING: CALORIES 203 | FAT 19G | CARBOHYDRATES 4G | FIBER 2G | NET CARBOHYDRATES 2G | PROTEIN 4G

Treat yourself without cheating yourself! Make these keto-friendly brownies at home and indulge in all of the warm chocolatey goodness without any of the guilt.

 

INGREDIENTS:

  • 5 eggs
  • 3/4 cup unflavored/unsweetened almond milk
  • 5 ounces cream cheese (10 tablespoons), softened
  • 1 stick melted butter or 1/2 cup melted coconut oil
  • 1 teaspoon vanilla extract
  • 4 tablespoons unsweetened cocoa
  • 1/2 cup coconut flour
  • 1/2 cup almond flour
  • 1/2 teaspoon baking soda
  • 1/2 teaspoon salt
  • 3/4 cup erythritol
  • 1 cup heavy cream
  • 1/2 teaspoon vanilla extract
  • 1 and 1/4 teaspoons erythritol

PREPARATION:

  1. Preheat oven to 350 degrees. Put the eggs, almond milk, cream cheese, butter and vanilla extract into a bowl and mix together thoroughly.
  2. Put the rest of the (dry) ingredients into a separate bowl and mix them together thoroughly as well.
  3. Slowly add the wet ingredients to the dry ingredients, whisking together until fully incorporated into a thick batter.
  4. Pour the batter into a greased/sprayed baking dish (such as a 9×13) or another cake or brownie pan.
  5. Bake for 30-40 minutes until cooked all of the way through. Check for doneness by poking the middle with a toothpick. If it comes out clean, then they are finished.
  6. Allow to cool for at least 30 minutes before slicing and serving.
  7. For the whipped cream, simply place all ingredients in an electric mixer and whip on medium-high speed for about 2 minutes until desired thickness/consistency is reached.
  • Yield: 16

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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Cauliflower Soup

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

PER SERVING: CALORIES 680 | FAT 62.25G | CARBOHYDRATES 15G | FIBER 3G | NET CARBOHYDRATES 12G | PROTEIN 19G

INGREDIENTS:

  • 1 large head cauliflower
  • 6 pieces bacon, diced
  • 3 tablespoons butter
  • 1 onion, chopped
  • 2 cloves garlic, minced
  • 2 teaspoons fresh thyme
  • 3 cups vegetable or chicken stock
  • 2 cups heavy cream
  • ½ cup finely grated Parmesan
  • ½ whole milk yogurt
  • salt and freshly ground black pepper
  • dash of Tabasco
  • 1 tablespoon chopped chives

Note: It is preferential to use grass-fed meat and dairy products, as well as Himalayan salt.

PREPARATION:

  1. Remove the leaves and thick core from the cauliflower, coarsely chop, and reserve.
  2. In a large soup pot, cook the bacon slowly over low-medium heat, stirring often with a wooden spoon for about 8-10 minutes until bacon is starting to crisp and most of the fat is rendered.
  3. Add the butter and the onion and garlic; cook until softened, but not browned (about 5 minutes).
  4. Add the cauliflower, thyme, and stock; bring to a boil. Reduce the heat to a simmer, add heavy cream, cover, and cook until the cauliflower is very soft and falling apart, about 15-20 minutes.
  5. Remove from heat. Use a handheld immersion blender to puree the soup, or puree it in a blender and return it to the pot. Add the Parmesan, whole milk yogurt and Tabasco and stir until smooth. Season to taste with salt and black pepper. Garnish with chives.

The recipe makes about 4 large (bowl-size) servings or 8 small (cup-size) servings.

  • Prep Time: 1 hour(s) 15 minutes
  • Cook Time: 30 minutes
  • Yield: 4 large (bowl-size) servings or 8 small (cup-size) 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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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.

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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.

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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.

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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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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.

Please follow and like us: