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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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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Recovery Drink

Recovery Drink

Finding the right recovery drink can be tricky. While there are many on the market these days to choose from, not all provide anything more than a little electrolyte replacement with a lot of sugar and artificial flavoring. One ingredient that is missing from most of the recovery drinks sold in stores is sodium bicarbonate, otherwise known as baking soda. This alkaline substance, most often used to put out fires and kill odors, has also been shown to counteract the buildup of lactic acid in muscles that have been overtaxed during endurance events. Try this cocktail below after bouts of intense cardio and see if you can tell a difference in your recovery and muscle stiffness.

Ingredients:
4 cups water
1/2 teaspoon baking soda
1 teaspoon salt
2 tablespoons honey or agave
2 tablespoons lemon, lime or orange juice

Preparation:
Simply combine all ingredients in a bottle and shake well until mixed.

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