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Chinese-Style Cauliflower Rice (Ready in about 15 minutes | Servings 3) This Asian-style omelet with cauliflower is full of healthy keto foods. You can add some chilli for an extra kick, if desired. INGREDIENTS :- 1/2 pound fresh cauliflower 1 tablespoon sesame oil 1/2 cup leeks, chopped 1 garlic, pressed Sea salt and freshly ground black pepper, to taste 1/2 teaspoon Chinese five-spice powder 1 teaspoon oyster sauce 1/2 teaspoon light soy sauce 1 tablespoon Shaoxing wine 3 eggs RECIPE :- 1 .Pulse the cauliflower in a food processor until it resembles rice. 2 .Heat the sesame oil in a pan over medium-high heat; sauté the leeks and garlic for 2 to 3 minutes. Add the prepared cauliflower rice to the pan, along with salt, black pepper, and Chinese five-spice powder. 3. Next, add oyster sauce, soy sauce, and wine. Let it cook, stirring occasionally, until the cauliflower is crisp-tender, about 5 minutes. 4. Then, add the eggs to the pan;...
Keto BLT Chaffle Sandwich This Keto BLT Chaffle Sandwich is the best keto sandwich bread I've had in more than 2 years! Wow! It's easy to make and fun to eat! We added a few extra ingredients! INGREDIENTS Chaffle bread ingredients 1/2 cup mozzarella shredded 1 egg 1 tbs green onion diced 1/2 tsp Italian seasoning Sandwich ingredients Bacon pre-cooked Lettuce Tomato sliced 1 tbs mayo INSTRUCTIONS 1. Preheat the mini waffle maker 2. In a small bowl, whip the egg. 3. Add the cheese, seasonings, and onion. Mix it until it's well incorporated. 4. Place half the batter in the mini waffle maker and cook it for 4 minutes. 5. If you want a crunchy bread, add a tsp of shredded cheese to the mini waffle iron for 30 seconds before adding the batter. The extra cheese on the outside creates the best crust! 6. After the first chaffle is complete, add the remaining batter to the mini waffle maker and cook it for 4 minutes. 7. Add the mayo, bac...
3-Ingredient Keto Coconut Macaroons (Gluten-Free, Sugar-Free, Easy) PREP TIME 3 minute; COOK TIME 17 minute; TOTAL TIME 20 minute; YIELD 20 COOKIE FED UP OF NOT LOSING WEIGHT? Get Personalised Keto Meal Plan Curated for your Taste Buds. RISK FREE. Try us for 8 Weeks (54 Days), with 60 Days Money Back Guarantee. 3-Ingredient sugar free keto coconut macaroons that are light and crisp on the outside while remaining moist, chewy and sweet on the inside making them the perfect easy 3 ingredient keto desserts! Ingredients 3 egg whites medium-sized, at room temperature 2 cups of shredded coconut 1/3 cup Sweetener Instructions 1. Preheat oven to 320°F (160°C). Line a big baking sheet with parchment paper. 2. Separate egg whites from egg yolks and put all the whites into a large bowl. 3. Whip the egg whites with a hand mixer until they have stiff peaks. This should take around 3-5 minutes. 4. Carefully fold in the shredded coconut and sweetener to the egg whites being careful not to over m...
Outsmart the #1 Tiredness Trigger Steadying blood sugar doesn’t just help control (and even prevent) type 2 diabetes. Yale scientists say it also boosts energy by 80%! Happily, stamina-sapping blood-sugar swings are almost 100% preventable, and you can reverse them in just 7 days. Here’s how… 1. Daydream About Violets It’s the perfect time of year to start thinking about your garden and choosing the seeds and plants you’d love to add. And spending 20 minutes daily daydreaming about that summer bounty and browsing through seed catalogues or online gardening sites can heighten your blood-sugar control by 33%, say researchers at Logan University in Missouri. Explains endocrinologist Brian Walker, M.D., happy thoughts—whatever they may be—tamp down the production of blood sugar–disrupting stress hormones. 2. Ditch The Dishes Taking an hour each night to relax instead of hurriedly trying to finish every to-do before bed could enhance blood...
BLT Salad Serves 4 / Prep time: 15 minutes The portions of this salad are quite small, but the combination of ingredients packs a hearty flavor burst. Using bacon fat in the dressing instead of olive oil adds to this already mouthwatering salad. Bacon fat will keep in a sealed container in the refrigerator for up to 1 week, so save it for other recipes whenever you cook bacon. INGREDIENTS :- 2 tablespoons melted bacon fat 2 tablespoons red wine vinegar Freshly ground black pepper 4 cups shredded lettuce 1 tomato, chopped 6 bacon slices, cooked and chopped 2 hard boiled eggs, chopped 1 tablespoon roasted unsalted sunflower seeds 1 teaspoon toasted sesame seeds 1 cooked chicken breast, sliced (optional) RECIPE :- 1. In a medium bowl, whisk together the bacon fat and vinegar until emulsified. Season with black pepper. 2. Add the lettuce and tomato to the bowl and toss the vegetables with the dressing. 3. Divide the salad between 4 plates and top each with equal amounts of bacon, egg,...
Shrimp and Sausage “Bake” Serves 4 / Prep time: 15 minutes / Cook time: 20 minutes Chorizo, a fully cooked cured sausage common in Spanish, Portuguese, and Latin American cooking, can be either spicy or slightly sweet and has a distinctive red color from the copious amounts of paprika added during its creation. Chorizo is very high in protein, about 15 grams per 3-ounce portion, and is an excellent source of zinc, selenium, and vitamin B12. INGREDIENTS :- 2 tablespoons olive oil 6 ounces chorizo sausage, diced ½ pound (16 to 20 count) shrimp, peeled and deveined 1 red bell pepper, chopped ½ small sweet onion, chopped 2 teaspoons minced garlic ¼ cup Herbed Chicken Stock (page 141) Pinch red pepper flakes RECIPE :- 1. Place a large skillet over medium-high heat and add the olive oil. 2. Sauté the sausage until it is warmed through, about 6 minutes. 3. Add the shrimp and sauté until it is opaque and just cooked through, about 4 minutes. 4. Remove the sausage and shrimp to a bowl and ...
Lemon-Cashew Smoothie Serves 1 / Prep time: 5 minutes The cashew milk and heavy cream combine to create an absolutely luscious smoothie that is tart enough to be refreshing and still makes for a satisfying breakfast or snack. If you add a few ice cubes, it will be like enjoying a rich citrus sorbet instead of a healthy breakfast. A couple leaves of fresh mint will also enhance the fresh flavor. INGREDIENTS :- 1 cup unsweetened cashew milk ¼ cup heavy (whipping) cream ¼ cup freshly squeezed lemon juice 1 scoop plain protein powder 1 tablespoon coconut oil 1 teaspoon sweetener RECIPE :- 1. Put the cashew milk, heavy cream, lemon juice, protein powder, coconut oil, and sweetener in a blender and blend until smooth. 2. Pour into a glass and serve immediately. SUBSTITUTION TIP :- Almond milk or coconut milk are also fine choices instead of cashew milk if you prefer those products. Each type of milk adds a slightly different flavor to the smoothie, so try them all to g...
Mushroom Frittata Serves 6 / Prep time: 10 minutes / Cook time: 15 minutes Frittatas can be described as baked omelets or as crustless quiches, but no matter what the description, they are delicious and simple. Any type of mushrooms can be used for the recipe depending on what you like or what you have in your refrigerator. If you want to use portobello mushrooms, scoop out the black gills so that your eggs don’t turn an unsightly gray. INGREDIENTS :- 2 tablespoons olive oil 1 cup sliced fresh mushrooms 1 cup shredded spinach 6 bacon slices, cooked and chopped 10 large eggs, beaten ½ cup crumbled goat cheese Sea salt Freshly ground black pepper RECIPE :- 1. Preheat the oven to 350°F. 2. Place a large ovenproof skillet over medium-high heat and add the olive oil. 3. Sauté the mushrooms until lightly browned, about 3 minutes. 4. Add the spinach and bacon and sauté until the greens are wilted, about 1 minute. 5. Add the eggs and cook, lifting the edges of the frittata with a sp...
Avocado and Eggs Serves 4 / Prep time: 10 minutes / Cook time: 20 minutes These pale green egg-filled fruits are a lovely light breakfast and the perfect keto macro to start the day. The avocados should be ripe but still firm so they holdmtogether when baked. Avocados are very high in healthy fats, about 25 grams per cup, and are packed with antioxidants. The best way to peel an avocado is to nick the peel and remove it by hand. The greatest concentration of phytonutrients is in the darker flesh right next to the peel. INGREDIENTS :- 2 avocados, peeled, halved lengthwise, and pitted 4 large eggs 1 (4-ounce) chicken breast, cooked and shredded ¼ cup Cheddar cheese Sea salt Freshly ground black pepper RECIPE :- 1. Preheat the oven to 425°F. 2. Take a spoon and hollow out each side of the avocado halves until the hole is about twice the original size. 3. Place the avocado halves in an 8-by-8-inch baking dish, hollow-side up. 4. Crack an egg into each hollow and divide the shred...
Stuffed Spaghetti Squash Bowls (Ready in about 1 hour | Servings 4) All the flavors of your favorite pasta are packed into these edible bowls, but they are keto-friendly and guilt-free! These bowls look really fancy, they are suitable for any occasion. INGREDIENTS :- 1/2 pound spaghetti squash, halved, scoop out seeds 1 teaspoon olive oil 1/2 cup Mozzarella cheese, shredded 1/2 cup cream cheese 1/2 cup full-fat Greek yogurt 2 eggs 1 garlic clove, minced 1/2 teaspoon cumin 1/2 teaspoon basil 1/2 teaspoon mint Sea salt and ground black pepper, to taste RECIPE :- 1 .Place the squash halves in a baking pan; drizzle the insides of each squash half with olive oil. 2. Bake in the preheated oven at 370 degrees F for 45 to 50 minutes or until the interiors are easily pierced through with a fork. 3. Now, scrape out the spaghetti squash “noodles” from the skin in a mixing bowl. Add the remaining ingredients and mix to combine ...
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