admin

Basic & Cheap Keto Necessities

You can probably get by with just a handful of basic foods. This short list will give you the most bang for your buck. Just sticking to these foods will help you stretch your dollar as far as possible, but you might get tired of eating the same things after a while.

[AdSense-A]

Eggs are extremely cheap and versatile, making them a vital part of the shopping list. You can substitute items from the extended list to mix things up, especially if there is a great sale or deal available.

• eggs
• grass-fed butter
• chicken (thighs, breast, or whole chicken)
• broccoli or green beans (frozen will probably be cheaper than fresh)
• almonds
• spices

Extended Grocery List for Eating Keto on a Budget

Some foods on this extended list may typically be a bit higher in price. When you use your skills as a deal detective, though, it’s possible to get them for a great price. Avocados, for example, are often fairly expensive, but sometimes you can find them for a very low price.

Protein

• bacon
• chicken (thighs, legs, breasts, or whole chicken)
• canned tuna
• canned sardines
• salmon
• ground beef or ground chuck
• pork belly or pork shoulder or ham
• eggs

[AdSense-B]

Dairy

• grass-fed butter
• blocks of hard cheese
• cottage cheese
• heavy cream
• sour cream
• greek yogurt

Produce

• avocado
• broccoli
• cauliflower
• green beans
• asparagus
• lettuce
• spinach
• zucchini
• mushrooms
• blueberries

[AdSense-A]

Fat

• almonds
• walnuts
• olive oil
• coconut oil

Spices & Herbs

• cumin
• cayenne
• garlic powder
• basil
• rosemary
• oregano
• cilantro

Optional, Pricier Foods

• coconut flour
• erythritol
• chia seeds
• macadamia nuts

[AdSense-B]

As you can see, eating keto on a budget is easier than you might have thought. Stick to the basics, hunt for great deals, buy in bulk and freeze, and take the time to do food prep. It does take some extra effort but you can eat a delicious and healthy keto diet without spending all your hard-earned cash.

source

[AdSense-A]

Chicken: (I cooked overnight in the crock pot)

Add the following ingredients into a crock pot and cook on low for 6-8 hours

1 lb Chicken breast

1 lb boneless skinless chicken thighs

1 8 oz can chipotle peppers in adobo sauce

1 10 oz can of Rotel original (refill with water and dump in crock pot)

2 cloves of garlic minced

1 tsp of cumin

1 tsp of chili powder

1 tsp of salt

1 tsp of Pepper

1 tsp of oregano

2 bay leaves

[AdSense-B]

Avocado creme:

Get following ingredients and blend (I used a magic bullet)

1 Hass avocado

1 tsp salt

1 tsp cumin

1/2 cup sour cream

1 Tbsp chopped cilantro

1 whole lime squeezed

Cheese Shells:

1 lb bag of Mexican 4 cheese (can use cheddar but I like the Mexican cheese texture myself)

Preheat oven to 375, put parchment paper on a baking sheet and make cheese shells 4 inches in diameter (should make about 4-6) cook until golden brown around the edges.

You can add whatever toppings but I added the avocado creme, queso fresco, pickled red onions and cilantro – enjoy!

[AdSense-A]

[AdSense-A]

Finally getting some nice weather around here so its grillin’ time! Local store had bone in NY Strips onsale so I picked up a few of them! Using up stuff in the fridge.

Steak:

NY Strip on the grill with hardcore carnivore black seasoning

Warm Kale Salad:

Ingredients

• ¾ cup heavy whipping cream
• 2 tablespoons mayonnaise
• 1 teaspoon Dijon mustard
• 2 tablespoons olive oil
• 1 garlic clove, minced or finely chopped
• salt and pepper
• 2 oz. butter
• 8 oz. kale
• 4 oz. blue cheese or feta cheese

Steak Sauce:

[AdSense-B]

Ingredients:

1/2 Cup Mayonnaise

1/2 Cup Sour Cream

1-1.5 Tbsp Prepared Horseradish

1/4 Cup Green onion (just the green parts) or Chives

2-4 Drops Worcestershire Sauce

Cayenne Pepper to taste

Cracked Black Pepper to taste

Grilled Veggies:

Red Onion, Brussel Sprouts, Bell Pepper, tossed in EVOO, pink himalayan salt, cracked black pepper cooked on the grill.

[AdSense-A]

[AdSense-A]

These taco rolls are perfect for finger foods at a party and are made with 100% cheddar cheese, making them keto and low-carb friendly!

Ingredients

For the crust

1. 2 cups cheddar cheese (or enough to cover the bottom of your pan)

For the toppings

1. 1 cup taco meat (cooked and seasoned ahead of time)
2. 1/4 cup tomatoes, chopped
3. 1/2 of an avocado, chopped
4. 2 tsp Sriracha mayo or taco sauce
5. (You can really add any other taco toppings you like, olives, onions, etc).

[AdSense-B]

Instructions

1. Preheat oven to 400F.
2. Cover a small baking sheet with parchment paper (important) leaving some on the sides so you can lift the cheese up and out when it’s done.
3. Grease the parchment paper lightly, especially around the edges.
4. Sprinkle shredded cheddar cheese to cover the baking sheet with one layer (this may be more than 2 cups if you have a larger baking sheet).
5. Add to oven and bake for about 15 minutes, or until it bubbles and browns on top.
6. Remove from oven and see if you can lightly slide a silicone spatula under all the edges and then also under the middle.
7. If not, add back to the oven until you can. And once you can, add taco meat and cook for another 5-10 minutes or until hot.
8. In the meantime, combine the rest of the toppings in a bowl. You can add whatever toppings you like, just be sure it’s a thin layer of toppings in the end so you can roll easily later on.
9. Remove from oven, then remove from baking pan by holding the sides of the parchment paper.
10. Add the cold toppings in a single layer
11. Looking at the cheese horizontally, use a pizza cutter to slice top to bottom and make 3-4 slices.
12. Making sure the parchment isn’t sticking, roll each slice from bottom to top.

MACROS: Net Carbs 2g // Calories 491 // Fat 35g // Carbohydrates 2g // Fiber 0g // Protein 37g

[AdSense-A]

 [AdSense-A]

Let’s make some avocado fries!

[AdSense-A]

Today, the Dubbellugg once again stood for a fix thing in his keto kitchen and today has again scaled down: came out is a fine asparagus dish with the following

ingredients:

70 g of noble salami in 25 g of olive oil left out, 200 g of green asparagus (briefly pre-cooked) added and with 100 g Whipped cream, 2 eggs (116 g) and finished. This resulted in the following nutritional values per serving: 1000 kcal, only 8 g carbohydrates, 40 g protein and delicious 89 g fat. Fiber today comes only from asparagus (2.6 g). But the Skaldemanratio shines today with a value of 1.85. Ket

[AdSense-B]

[AdSense-B]

These avocado-filled chicken meatballs are quick, kid-friendly and keto! Not to mention, they’re so easy, you could even make them tonight!
Ingredients: • 1 lb ground pasture-raised chicken breast • 1 T Dijon mustard • 1/4 t garlic powder • 2 T parsley, finely chopped • 1/2 t sea salt • 1 ripe avocado, mashed until smooth • 1 T ghee
⠀⠀
Instructions:
1. In a large mixing bowl, combine chicken, Dijon mustard, garlic powder, parsley and sea salt. Mix until combined.
2. Form the mixture into 10 golf ball-sized meatballs, reserving about a half a cup of the meat. Create a divot in the center of each meatball and fill with ½ teaspoon of mashed avocado. Cover divot with 1 tablespoon from the reserved ground chicken to seal.
3. Heat ghee over medium heat in a skillet. Add 4-5 meatballs and cook 12 minutes, turning meatballs to evenly brown on all sides. Set aside and keep warm.
4. Repeat with remaining meatballs, and serve! 🥑Tag an avocado lover below!! 🥑

[AdSense-A]

[AdSense-A]

Ingredients:

• 2 Pounds of thinly sliced beef

(I usually use Carne Picada)

• 1/4 Cup Bragg liquid aminos
• 3 Tbsp Olive oil
• 2 Tbsp Sesame oil
• 3 Tbsp Minced garlic
• 1 Tbsp Ground ginger
• 1 Tsp Xanthan gum
• Broccoli
• 1 Tbsp Bragg liquid aminos

Step 1:

Set your Instant Pot to saute.

Once hot, add the 2 Tbsp sesame oil, 3 tbsp olive oil.

Allow the oils to heat briefly, then add the 2 pounds beef,

1 Tbsp ginger and 3 Tbsp minced garlic.

Step 2:

[AdSense-B]

Stir and saute until beef is browned.

Then add the 1/4 cup of Bragg Liquid aminos.

Turn off the instant pot, close and lock the lid.

Set the Instant Pot to Meat / stew, high pressure,  11 minutes.

Allow the Instant Pot do do it’s thing

Step 3:

Once time is up, manually release the pressure.

Then mix in the 1 tsp of xanthan gum to thicken the sauce.

Step 4:

Slice up 1 cup of broccoli, and add to a frying pan on med-high heat with 1 cup of the previously made beef.

Add 1 Tbsp Bragg liquid aminos and cover with a lid.

Stir occasionally and allow to cook until the broccoli reaches a desired density.

Step 5:

Add to a bowl, allow to cool a bit and enjoy!

[AdSense-A]

[AdSense-A]

I loved it. We made a loaf with 7 slices. I had 3 and a half slices and I’m full now— it’s so satisfying.

Ingredients: * 170 g pre shredded/grated cheese mozzarella * 85 g almond meal/flour *see recipe notes below * 2 tbsp cream cheese full fat * 1 tbsp garlic crushed * 1 tbsp parsley fresh or dried * 1 tsp baking powder * pinch salt to taste * 1 egg medium Metric grams – US measurements

Instructions: 1. Place all the ingredients apart from the egg, in a microwaveable bowl. Stir gently to mix together. Microwave on HIGH for 1 minute. 2. Stir then microwave on HIGH for a further 30 seconds. 3. Add the egg then mix gently to make a cheesy dough. 4. Place on a baking tray and form into a garlic bread shape. Cut slices into the low-carb garlic bread 5. Optional: Mix 2 tbsp melted butter, 1 tsp parsley and 1 tsp garlic. Brush over the top of the low-carb garlic bread, sprinkle with more cheese. 6. Bake at 220C/425F for 15 minutes, or until golden brown.

Nutrition Facts: Cheesy Keto Garlic Bread – using mozzarella dough Amount Per Serving (1 slice (makes 10)) Calories 117.4 Calories from Fat 88

% Daily Value* Total Fat 9.8g 15% Total Carbohydrates 2.4g 1% Dietary Fiber 0.9g 4% Sugars 0.6g Protein 6.2g 12% * Percent Daily Values are based on a 2000 calorie diet.

[AdSense-B]

Ingredients:

• 170 g pre shredded/grated cheese mozzarella
• 85 g almond meal/flour
• see recipe notes below
• 2 tbsp cream cheese full fat
• 1 tbsp garlic crushed
• 1 tbsp parsley fresh or dried
• 1 tsp baking powder
• pinch salt to taste
• 1 egg medium

[AdSense-A]

[AdSense-A]

Getting a flat tummy doesn’t have to be difficult. There are things you can do to help flatten your stomach. Flat tummy water could trim your waistline and help you flaunt a toned body.

But what is flat tummy water? Where do you buy it? Flat tummy water isn’t available in stores, but you can make it at home.

Flat tummy water contains a few simple ingredients. It is a mixture of water, ginger, cucumber, lemon, and mint leaves. It is a good alternative to high-calorie drinks and provides many health benefits, too.

Does Flat Tummy Water Work? Know its Health Benefits

Flat tummy water isn’t just an alternative to water or sugary beverages. It is a health tonic. Flat tummy water has many health benefits.

1. Hydrates the body

Drinking flat tummy water post-workout may help burn fat and cool down the body.

2. Prevents bloating

Flat tummy water helps with digestion and prevents bloating. It helps reduce bloating caused by high-sodium foods. It flushes out the sodium in your body and relieves discomfort due to digestion issues.

3. Cleanses the digestive tract

Flat tummy water helps to regulate and clear your digestive tract. It also reduces inflammation in the digestive tract. It helps break down food and makes its passage easier. This aids in the digestion process, and in a way, helps you get rid of tummy fat gradually.

4. Curbs cravings

Flat tummy water may help curb your sweet cravings. It is an ideal weight loss drink which also keeps you hydrated. You can sip it throughout the day.

5 Flat Tummy Water Side Effects

A flat tummy water detox is used to cleanse the body and get rid of toxins. But, detoxification also has some side effects.

These are five possible side effects of flat tummy water.

 

1. Headaches

Detoxification can cause headaches. People who detoxify their body for the first time may experience this side effect.

It may last from a few minutes to few hours. The headache can be a migraine, cluster headache, or a tension headache.

2. Fatigue and weakness

If you go for an intensive cleanse lasting more than 10 days, you may experience the above symptoms. During a cleanse, the body is deprived of the essential nutrients, which may lead to fatigue and weakness.

The absence of proteins in a diet makes the muscles weak, too. We recommend you consult your doctor if you want to do a detox for more than three days.

3. Frequent urination

The detox process directly affects the digestive tract. The detox drink acts as a diuretic, so you may experience frequent urination while your body gets rid of the toxins.

It occurs especially during the first two to three days of the detox. You may also suffer from loose bowel movements due to the high acid concentration.

4. Persistent flatulence

The body removes toxins from the body not only in the form of urine but also as gas. A person on a detox diet may experience persistent flatulence throughout the day.

5. Bad breath

The acid concentration in the digestive tract can lead to bad breath. You may also experience a creamy brown, orange, or white coating on the tongue, which causes bacterial buildup and further contributes to bad breath. Use a mouth freshener or try eating light foods in between to help reduce the bad breath.

Flat Tummy Nutrition Facts

Each ingredient in flat tummy water is healthy and low in calories.

Water

Water is life. It is the most important element for hydration. Dehydration can slow down the fat-burning process. Consuming water an hour before meals will help keep you full and control your food intake.

Cucumber

A cucumber contains 95% water. It is low in calories and high in fiber. They are highly recommended for weight loss diets.

Related: 12 Health Benefits of Cucumber Juice

Cucumbers are a healthy snack to eat. They enhance skin health. Cucumbers contain vital nutrients such as vitamins A, C, K, and B, as well as calcium, potassium, manganese, magnesium, and iron.

Some of these nutrients are also present in energy drinks, but they naturally occur in cucumbers.

Lemon

Lemons are high in pectin, fiber, and vitamin C. This fiber forms a gel-like substance in the intestine which aids digestion.

Lemon is refreshing and is good to cure acidity and overall digestion issues. It helps to detoxify and cleanse the body.

Related: Lemon Water for Weight Loss: How It Helps with a Cleanse

Vitamin C acts as an immunity booster. Lemons help get rid of skin problems, too.

Ginger

According to a study published in the Metabolism Journal, people who drank a hot beverage with ginger felt more satiated and helped prevent them from overeating.

Ginger also contains gingerol, flavonoids, and phenolic compounds. These compounds help relieve gastrointestinal (GI) irritation caused by toxins, food, and other lifestyle changes.

Related: More Benefits of Ginger Water

Mint leaves

These green leaves not only give a refreshing flavor, but also help curb appetite. Mint leaves also stop cravings.

According to the University of Maryland Medical Center, mint benefits the digestive tract. It helps soothe an upset stomach and aids in digestion. Mint also contains some powerful antioxidants.

Basil leaves

According to research done at the Swiss Federal Institute of Technology, basil has good amounts of beta-caryophyllene (BCP). It helps treat many inflammatory issues and bowel disorders.

How to Make Flat Tummy Water

Cucumber, lemon, and ginger are the main flat tummy water ingredients. Here is a simple and rejuvenating flat tummy water recipe.

Simple Flat Tummy Water Recipe

[AdSense-A]

Ingredients:

• 1 cucumber, sliced
• 1 tablespoon of grated ginger
• 6 cups of filtered water
• 1 lemon, sliced
• ½ cup of mint leaves

Directions

Add all the above ingredients into a mason jar. You can substitute ginger with ginger root powder.

Allow the ingredients to steep overnight so that the flavors get infused. Stir and enjoy. You can also refrigerate this drink for two days.

Flat Tummy Water with Basil Recipe

Here is another refreshing flat tummy water detox recipe.

Ingredients:

• Water
• Cucumber
• Lemon
• Ginger
• Mint leaves
• Basil leaves
• Rock salt

Directions

Add one liter of water to a jug. Add 10 pieces of sliced cucumber to the water. Then, add one lemon and a teaspoon of grated ginger.

Tear four to five mint leaves and add them to the water. Add a teaspoon of rock salt and stir. Leave the mixture overnight.

[AdSense-B]

How Often Should I Drink Flat Tummy Water To Reap Its Benefits?

Flat tummy water isn’t a magical formula that works overnight. It can, however, work when accompanied with a healthy diet and a regular workout routine.

So, how often should you drink flat tummy water? Generally, it is a safe and healthy drink, but don’t overdo it. Be sure to drink some plain water in between. You can try water infused with your favorite fresh fruits as well.

If you are on certain medications or have health issues, consult your doctor before opting for this kind of detox.

Source