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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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.

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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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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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Ketogenic Chicken Enchiladas

Here is another ketogenic recipe that I came up with for www.ketologic.com.

PER SERVING: CALORIES 495 | FAT 43G | CARBOHYDRATES 8G | FIBER 1G | NET CARBOHYDRATES 7G | PROTEIN 19G

This chicken enchilada recipe is not only easy to prepare, but the results are delicious. The recipe uses very low-carb 8-inch tortillas, but they can be omitted completely to reduce the percentage of carbs. If you choose to omit the tortillas, simply prepare the mix as instructed, pour into your baking dish and bake it exactly the same way. The results are very similar. You just end up with more of a casserole than a whole enchilada.

INGREDIENTS:

  • 6 tablespoons olive oil, divided
  • 4 chicken thighs, cooked and shredded
  • 1 medium onion, diced
  • 4 cloves garlic, minced
  • 2 teaspoons cumin
  • 1 teaspoon chili powder
  • 2 teaspoons salt
  • 1 teaspoon black pepper
  • dash of hot sauce
  • juice from one lime
  • 5 scallions, sliced thinly
  • 1 cup sour cream
  • ½ cup cream cheese
  • 14 ounces picante or ranchero sauce
  • 4 cups shredded Monterey Jack cheese
  • 8 low-carb tortillas

PREPARATION:

  1. Pre-heat oven to 375 degrees. Toss the chicken with half of the olive oil and season liberally with salt and pepper. Lay on a baking sheet and roast in the oven for about 20-25 minutes or until an internal temperature of 165 degrees is reached. Allow chicken to cool enough to handle and then either pull apart to shred or chop with a knife.
  2. Meanwhile, heat the rest of the olive oil in a skillet and sauté the onion and garlic at medium-high heat for about 5 minutes, until it becomes soft and translucent.
  3. Add cumin, chili powder, salt and pepper and continue stirring for one more minute. Remove from heat and add the sautéed onion to the shredded/diced chicken in a large bowl. Add the hot sauce, lime juice, scallions, sour cream, cream cheese, two cups of the picante/ranchero sauce, and two cups of the Monterey Jack cheese. Mix together thoroughly.
  4. Spray a shallow (13 x 9-inch) baking dish with pan spray. Spread one cup of picante/ranchero sauce on the bottom of the pan. Spoon the chicken mixture into the tortillas, roll and set in the pan seam side down. Top with the last cup of sauce and remaining cheese (use more cheese if desired).
  5. Cover with foil and bake for 15-20 minutes. Remove foil and bake another 15-20 minutes until heated all the way through and golden brown on top.

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: