Keto

Chicken and broccoli with homemade Alfredo sauce

Alfredo ingredients:

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1/2c butter 1c heavy cream 1.5c shredded parmesan 4 mini babybels (edit: spelling) *trust me, the secret ingredient Salt and pepper

Alfredo recipe:

  1. In a saucepan, melt butter

  2. Add cream, simmer 5 min

  3. Add cheese, whisk

  4. S&P to taste

*Can sit on the burner on very low while everything else is cooking

Makes a few cups of sauce – I only used a few tablespoons per serving and saved the rest for leftovers. Confession – I dipped some broccoli in the sauce while it was still cooking. Would definitely add some more cheese and use this as fondue as well!

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Also, would have been delicious with mushrooms and broccoli over zoodles to make a veg meal.

Chicken and broccoli –

3 chicken breasts 1 large head of broccoli, cut into florets 3tbs butter 1tsp chopped garlic S&P

Recipe:

  1. In skillet over medium heat, melt butter

  2. Add whole chicken breasts – s&p on each side

  3. After chicken is about halfway cooked through, use 2 forks to shred into chunks

  4. Add garlic

  5. When chicken no longer has any pink, add broccoli

  6. SautĂ© – if you like the caramelized sear on everything can turn heat to high for 5 min. If you prefer softer, leave on medium for about 8 min.

Makes 3-4 servings.

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Eggs Benedict with homemade hollandaise sauce, bacon, and cheddar cauliflower hash browns

Eggs Benedict with homemade hollandaise sauce, bacon, and cheddar cauliflower hash browns

Use whatever shortcuts you like (like packaged cauliflower rice) and just add some cheddar cheese 🙂

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Bake bacon in the oven at 400 degrees on a foiled pan for 15 to 20 minutes, depending on your desired level of doneness.

Hollandaise sauce:

3 egg yolks 1-2 tbsps of lemon juice 1 tbsp water 1/2 cup butter Salt and pepper to taste

This recipe can be made in a microwave or on the stovetop, but weirdly enough a microwave is easiest to get the right consistency.

Melt butter in a bowl. In a separate bowl, beat 3 egg yolks with the water and lemon juice. Slowly mix in butter, beating continuously with a whisk so eggs don’t cook and the butter incorporates. Microwave for 30 seconds and stir well. Continue microwaving in 10 second increments until the desired consistency is reached. Set aside.

Poached eggs:

3 eggs

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In a small sauce pan, boil water. Turn heat to a simmer. Crack eggs individually into a small bowl and gently pour egg into the water. Try not to disturb the water. Let the egg cook until the whites are firm but the egg yolk is still runny, 3-5 mins. Use a slotted spoon to remove from water.

On a plate, place the cauliflower hash brown and top with bacon. Top with some hollandaise sauce and poached eggs. Garnish with green onions, sprinkle with salt, pepper and paprika 🙂

Ketogenic Diet to Fight Cancer

The ketogenic diet has been getting lots of positive press recently. And while most of it focuses on weight loss, there’s growing research for using “keto” as a way of preventing/treating cancer.

Is there any truth to this?

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I’ll go over the evidence currently available so you can make your own informed decision.

And don’t worry… if you haven’t come across the keto diet yet, I’ll also explain what it is, what you eat, and how you can get started if you want to give it a try.

Plus, included are several delicious keto recipes that will help you transition to keto without feeling like you’re missing out.

The Basics: What Is Keto and What Do You Eat?

The main aim of the keto diet is to shift your body’s metabolism so you reach a state called nutritional ketosis.

In nutritional ketosis, your body burns fats for fuel by first breaking them down into a usable form: molecules called ketones.

Normally, your body relies on carbohydrates/sugars as its main source of energy. Switching your metabolism to a fat-burning mode instead has been linked to all sorts of health benefits.

You reach ketosis by changing the way you eat. Specifically, by limiting carbohydrates in order to reduce the amount of sugar in your blood.

So, what do you eat on a keto diet? Very few carbs, a moderate amount of protein, and lots of healthy fats.

Include these foods in your keto diet:

  • leafy green vegetables
  • cauliflower
  • broccoli
  • seafood
  • organ meats
  • meats (organic, grass-fed meat is best)
  • eggs
  • nuts & seeds
  • berries
  • avocados
  • olives
  • coconut oil, lard, and ghee

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Avoid these foods:

  • processed foods
  • vegetable oils
  • diet soda
  • high carb vegetables
  • sugary fruits
  • grains
  • sugary foods

Keto Diet and Cancer

Keto Diet and Cancer: What Does The Science Say?

Here’s the evidence from scientific research on a keto diet and cancer:

#1: A keto diet significantly enhanced the anti-tumor effect of radiation when treating malignant brain tumors in mice.

The mice were fed a commercially available keto-compliant meal substitute (usually given to children with epilepsy). The results were calculated when compared to mice on a standard diet.

The researchers concluded that using the ketogenic meal replacement could be a helpful addition to the current treatment plan, for humans with malignant brain tumors.

#2: A calorie-restricted keto diet is effective for managing brain tumor growth in both animals and humans.

In this study, researchers investigated a calorie restricted keto diet as a potential alternative therapy for brain cancer.

The conclusion?  It could play a role in managing brain tumor growth (in both humans and animals).

The diet worked by:

  • Reducing inflammation.
  • Stopping the cancer cells from creating new arteries to supply themselves with blood and oxygen.
  • And restoring the normal body mechanisms which cause damaged cells to die and be replaced with healthy ones.

The researcher’s theory on why the keto diet was effective?

Healthy brain cells have evolved to use ketones for fuel when no glucose is available, but brain tumor cells aren’t as able to use ketones.

And that’s what made the diet effective.

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#3: Ketosis stabilizes or causes partial regression of advanced cancer, in some cases.

This was a preliminary study – based only on 10 patients with advanced cancer (of various types). It was carried out to see if a larger study should be conducted in the future.

Researchers were investigating if reducing the amount of insulin the body produces (aka insulin inhibition) could limit cancer growth. When you’re on a low-carb diet, your insulin levels are naturally lower and you go into ketosis.

And so the participants were put on a special insulin-lowering diet for 28 days.

The findings? The patients who experienced ketosis also showed signs of disease stabilization or partial remission.

But more research is needed to see if insulin inhibition could be a good complement to use alongside standard treatments.

#4: Ketone supplementation prolonged the survival of mice with metastatic cancer.

Mice were given a standard diet and also fed one of two types of ketone supplements. Both of these supplements are converted into ketones by the body.

In both cases, the survival of the mice was prolonged. And anticancer effects were seen independently of calorie restriction or glucose levels.

What’s The Conclusion? Does Keto Help With Cancer?

The somatic mutation theory has been the basis of many cancer treatment programs.

But growing evidence that cancer is a mitochondrial metabolic disease may change how researchers and doctors think about how to treat cancer in the future.

Unfortunately, it’s a bit too early to draw any concrete conclusions here, but the studies are promising.

What if You Want to Try Keto?

If you’re thinking of starting a keto diet, below are a few tips to get you started.  Of course, you should consult with a health professional first before making any dietary changes as it may affect certain treatments or medications you’re taking.

#1: Clear non-keto treats out of your cupboards and then restock your kitchen with keto-friendly foods to enjoy.

By leaving tempting non-keto foods out of your house completely, you’ll find it a lot easier to stick to the diet!

#2: Pick one meal each day to skip which actually isn’t as hard as it sounds: the keto diet will naturally reduce your appetite (due to its effects on your hunger hormones).

If you only have to think about prepping two meals per day, you’ll find it easier to stay keto. Plus, you’ll get the cancer fighting benefits of intermittent fasting too – more details in this video on the benefits of intermittent fasting for cancer patients.

#3: Boost your ketone levels in the morning by adding half a teaspoon of MCT oil to your diet; you can add it straight to your morning coffee or stir it into a green juice/smoothie. If you need to boost your ketone levels higher, then consider adding exogenous ketones as well.

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#4: Learn to cook keto foods by finding simple recipes to get started with (check out the two recipes below).

2 Keto Recipes To Get You Started

Keto Cinnamon MuffinsKeto Cinnamon Muffins..

Prep: 10 min
Cook: 20 min
Yield: 12 muffins

Ingredients:

  • 3 cups (360 g) almond flour
  • 1/2 cup (120 ml) ghee or coconut oil, melted
  • 4 large eggs, whisked
  • 1/4 cup cinnamon
  • 1 teaspoon nutmeg
  • 1/4 teaspoon cloves
  • 1 teaspoon (5 ml) lemon juice
  • Stevia, to taste
  • 1 teaspoon baking soda

Directions:

  1. Preheat oven to 350 F (175 C).
  2. Mix together all the ingredients in a large mixing bowl.
  3. Pour into muffin pans (use silicone muffin pans or grease the metal pans).  Makes 12 muffins.
  4. Bake for 18-20 minutes until a toothpick comes out clean when you insert it into a muffin.

Nutritional data per muffin:

Calories: 243
Fat: 22 g
Total Carbs: 6 g
Fiber: 4 g
Sugar: 1 g
Net Carbs: 2 g
Protein: 7 g

Easy Keto Thai Chicken Curry with Cauliflower “Rice”Easy Keto Thai Chicken Curry with Cauliflower “Rice”..

Prep: 15 mins
Cook: 15 mins
Yield: 4 servings

Ingredients:

  • 2 chicken breasts, diced
  • 1 onion, peeled and diced
  • 1 red bell pepper, diced
  • 2 cloves of garlic, peeled and diced
  • 4 tablespoons (60 ml) coconut oil to cook with
  • 3 tablespoons green or red curry paste or 2 tablespoons of curry powder with 3 Tablespoons coconut cream
  • Salt and pepper, to taste

Directions:

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  1. Add in 4 tablespoons of coconut oil into a frying pan on medium heat and add the diced chicken.  Add in the onions and peppers.
  2. Add in the curry paste to flavor the chicken.  Add salt and pepper to taste.
  3. Serve the chicken curry on top of white cauliflower rice.

Nutritional data per serving:

Calories: 357
Fat: 26 g
Total Carbs: 7 g
Fiber: 2 g
Sugar: 2 g
Net Carbs: 5 g
Protein: 24 g

Sausage gravy breakfast pizza

I prefer coconut flour over almond, but I’m sure almond would work too.

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Crust

  • 2C Shredded Mozzarella
  • 1oz cream cheese
  • 1/2 tsp baking powder
  • 2tbsp coconut flour
  • 1 egg

I made this pretty much like a normal fathead crust, except I add baking powder, and didn’t precook it before topping. I prefer a softer crust, and this came out nice and floppy but still sturdy enough for toppings.

Gravy

  • 2oz breakfast sausage
  • 1tbsp butter
  • 2tbsp coconut flour

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  • 1/2C heavy cream
  • Salt & pepper to taste

Cook sausage until golden brown, add butter and coconut flour and stir until combined. Add heavy cream, salt, and pepper, and simmer until thickened.

From here I just spread the gravy onto my crust and threw on some toppings.

For toppings I used:

  • 3 Lightly scrambled eggs
  • 1/4C shredded Mexican blend cheese
  • 3tbsp crumbled bacon

Bake at 450 for 15 minutes or until preferred doneness. Makes 8 slices.

Macros per slice

  • Calories: 229
  • Fat: 17.8g
  • Net carbs: 2.4g
  • Protein: 14g

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Low Carb Meal Prep Ideas For The Week

Through December I’m taking part in Vlogmas, over on my YouTube Channel. Vlogmas is a challenge where YouTubers share a new video every day leading up to Christmas. Watch the Vlogmas Playlist to watch all kinds of low carb, keto inspiration.

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A highlight was Sunday’s video all about low carb meal prep ideas.

Sundays are a great time to prepare elements for meals through the week to help make mealtimes and snacks a breeze.

Here’s a typical Sunday meal prep list:

  • Make cheese crackers for snacks – preheat the oven to 180C/350F and place a tablespoon of grated cheese per cracker onto a baking tray lined with a sheet of baking paper. Bake from 5 minutes or until melted. Cool to crisp.
  • Roast a chicken for lunches and meals through the week. (And of course use the bones for stock/broth making.) We opt to roast a whole chicken and a couple of packages of drumsticks/legs so that there are plenty of our favourite piece of chicken to go around. The roast chicken is an excellent lunch protein option in salads.

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  • Prepare vegetables – clean, chop and/or saute vegetables you have on hand so that you have easy veggie options through the week.
  • Hard boiled eggs – for snacks, egg salad or devilled eggs. Hard boiled eggs are such an easy low carb option that’s it’s worth making the tiny effort every Sunday to replenish your hard boiled eggs fridge stock.

More low carb meal prep ideas:

  • Prepare silverside for a meaty option through the week
  • Make fat bombs for a go to sweet
  • Measure nuts for snacks, so you have a container or a ziploc with a pre-measured volume to prevent you from overeating nuts.

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Low Carb Meal Prep For The Week

 

Low Carb Meal Prep For The Week – Ketogenic Diet Weight Loss Foods – a how to article and video to help you meal prep for the week.

Greens – there’s a bed of spinach under the Silverside – to add further fibre and nutritional content to the meal.

Broccoli – I sauteed a head of broccoli and 3 garlic cloves in HEAPS of butter until the garlic and broccoli was golden, cooked through and slightly crispy.

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Sauce – as the Keto Diet is low carb, high fat – I chose to fill one of the compartments of the container with a generous portion of sour cream for dipping the broccoli into and enjoying with the Silverside.

I’m loving how easy (and fun) meal prep is with the meal prep containers. You can expect more meal prep post/videos to come as I experiment with more flavour combinations.

Silverside Corned Beef – I boiled up a silverside as the protein portion of the containers. Here’s how to make Silverside Corned Beef

10 FAT BURNING KETO SNACKS YOU WILL WANT EVERYDAY

Looking for a delicious snack that won’t knock you out of the Keto Zone?

The Keto Zone Diet promotes weight loss by causing the body’s metabolism to switch from using sugar as a primary fuel to using fat as fuel. This means in between meals your cells are gobbling up stored body fat instead of waiting for the next hit of sugar. But sticking to a ketogenic diet can be hard when most snack food is full of processed carbohydrates that will spike your blood sugar and take you out of fat burning mode.

No need to fret, however, because we have your back!

Here are ten delicious fat burning snacks that will keep you burning fat and feeling good without leaving you hungry and deprived.

1.Avocado

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One of the quintessential keto foods, avocados are an awesome fat burning snack. They are portable and relatively easy to eat.

The nutrients in avocados includes highly sought after heart healthy monounsaturated fats.

Avocados are also an excellent source of fiber which will help keep you feeling full as well as regulate your digestion.

These fatty fruits are also a great source of minerals such as potassium, copper, and magnesium. Minerals are essential to the proper functioning of the mitochondria in your cells which regulate energy production.

To top it off, avocados have a host a energizing B vitamins as well as vitamins K, E, and C.

 

2.Nuts and Seeds

One of the easiest and most enjoyable on-the-go keto snacks is nuts and seeds, for they are jam packed with nutrition including vitamins, minerals, and antioxidants. Some great options loaded with healthy fats include macadamia nuts, almonds, pumpkin seeds, and sunflower seeds.

Beware, however, as many nuts contain a fair amount of carbohydrate. Cashews are one of the biggest offenders here. This doesn’t mean you can’t eat them but just that you should exercise caution. A small handful of nuts and seeds should be all you need.

It is also important to recognize that soaked and/or sprouted nuts and seeds are lower in carbohydrate and easier to digest. The enzymes in the seed have been activated making the nutrients more bioavailable. Sprouted nuts and seeds can be bought at the health food store or simply made at home.

 

3.Hard Boiled Egg

Now that cholesterol is no longer demonized as the harbinger of heart disease as it once was, eggs are reclaiming their place as a healthy and nutrient dense food.

Hard boiled eggs are easy to make, portable, and incredibly delicious. The egg white is mostly bioavailable protein in favorable ratios. This protein will keep you feeling full and help stave off carb cravings. The egg yolk is where all the fat soluble nutrients are including choline, calcium, selenium, folate, and DHA.

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4.Olives

Like avocados, these mediterranean wonder fruits are great sources of heart healthy monounsaturated fat. Olives also have a considerable amount of fiber to promote gut health and satiety. Additionally olives have an array of nutrients including antioxidant vitamin E, iron, copper, and calcium.

Other antioxidants in olives include oleuropein, tyrosol, and oleonalic acid. These will help calm inflammation and fight free radicals that lead to belly fat formation.

 

5.Raw Cheese

Who doesn’t love cheese? Well, some people. Especially those who are lactose intolerant or sensitive to casein! However, that’s why raw cheese is the way to go.

Lower in casein content than pasteurized cheese, raw cheese is also more nutritious. The heat of pasteurization can destroy the delicate nutrients in the cheese. And there are a lot of nutrients! Cheese is loaded with fat soluble nutrients such as A, D, and K.

If lactose is an issue, try to find a mild goat cheese such as goat cheddar. These can be just as delicious as cow cheese but have far less – if any – lactose. In fact, goat milk is much more similar to human milk than cow milk.

 

6.Beef Jerky

Portable, delicious, and nutrient dense, beef jerky is a great keto snack! Make sure to look for grass-fed beef whenever possible. This can be found in most health food stores. Conventional grain-fed animals become sick from their unnatural diet. This means they must be fed antibiotics to combat infections that arise lowered immunity and poor living conditions.

Beef is not the only kind of jerky either! There are lamb, turkey, pork, venison, and salmon jerkys available as well. Each of these can be a great ketogenic snack.

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7.anned Fish

If you don’t mind stinking up the room, canned fish can be an awesome nutrient dense keto snack. Cold water fish such as salmon and sardines are great source of the essential omega-3 fats EPA and DHA.

Tuna is a great option as well, especially if you love tuna salad (made with canola oil-free mayonnaise of course). But keep tuna to only once or twice a week as it is generally high in the heavy metal mercury. This is because it is higher up on the food chain and mercury bioaccumulates.

 

8.Kale Chips

Whether you make them at home or buy them in a bag, you can’t really go wrong with kale chips! Kale chips are easy to make at home and can be seasoned to your liking. Very low in carbs compared to other types of chips, kale chips also offer an impressive array of nutrients. This includes potassium, vitamin A, and vitamin C. There are also trace amounts of calcium, magnesium, and phosphorus.

 

9.Blueberries

When eaten in moderation blueberries can be a wonderful keto snack. Despite their fructose content, blueberries are high in soluble fiber which slows the absorption of carbohydrate and promotes satiety.

Blueberries are also wonderful sources of antioxidant polyphenols which will fight free-radicals and lower inflammation. Additionally, the polyphenols in blueberries also promote lymphatic flow. Blueberries are great detoxifiers for this reason. As lymphatic flow improves, the lymph transports toxins from the cells to the digestive tract to be eliminated. The fiber in the blueberries then binds to toxins allowing them to be safely eliminated from the body.

 

10.Dark Chocolate

Emphasis on the dark! Look for chocolate that is at least 75% cocoa.

The less sugar, the better. Despite the carbs, a high quality chocolate can be a powerful ally in weight loss. Chocolate is another rich source of antioxidant polyphenols. Chocolate also contains flavonoids which can help with insulin resistance.

Chocolate also contain theobromine which can help reduce stress which is a leading cause of overeating and weight gain. Don’t overdo it, though! A little goes a long way. One or two squares depending on sugar content will be enough.

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Get in The Zone

Try these delicious keto approved snacks and see if you feel more energized, focused, and satiated throughout the day. Low carb snacks help you avoid blood sugar swings which result in low energy and the need to eat again.

Keto snack allow you to tap into the slow and stable burning fuel of stored body fat so you can lose weight while living your life. No more thinking about food every couple of hours! Who knew that you could eat such delicious snacks and still burn fat?

source

10 CRAZY EASY KETO SNACKS FOR RAPID WEIGHTLOSS

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  1. LOADED ZUCCHINI SKINS

So I just found this out and I have to share it! Have you ever heard of a high fat, high protein and low carb diet? The answer is yes and its called Ketogenic Diet. This keto diet sounds crazy but totally works if you stick to it and what’s even better you can eat bacon for a snack and lose weight! If you're eating low carb or keto, these are definitely must have on the go snacks! Pinning for later! #keto #ketogenic #ketorecipes #ketogenicdiet #ketodiet #ketosnacks #lowcarb

 

Here’s a low-carb solution to your potato skins craving. Scoop out the center of the zucchini and create a boat load it up with your favorite toppings like cheese, bacon and green onions!

  1. PARMESAN ZUCCHINI TOTS

So I just found this out and I have to share it! Have you ever heard of a high fat, high protein and low carb diet? The answer is yes and its called Ketogenic Diet. This keto diet sounds crazy but totally works if you stick to it and what’s even better you can eat bacon for a snack and lose weight! If you're eating low carb or keto, these are definitely must have on the go snacks! Pinning for later! #keto #ketogenic #ketorecipes #ketogenicdiet #ketodiet #ketosnacks #lowcarb

This recipe is something I really love. You can make a big batch of these ahead of time and freeze them before baking. So whenever you have a craving just pop these in the oven and you will have crunchy healthy tots!

  1. LOW CARB TORTILLA CHIPS

So I just found this out and I have to share it! Have you ever heard of a high fat, high protein and low carb diet? The answer is yes and its called Ketogenic Diet. This keto diet sounds crazy but totally works if you stick to it and what’s even better you can eat bacon for a snack and lose weight! If you're eating low carb or keto, these are definitely must have on the go snacks! Pinning for later! #keto #ketogenic #ketorecipes #ketogenicdiet #ketodiet #ketosnacks #lowcarb

 

Are you craving chips and guacamole? Here is the best substitute. Make these Keto friendly chips with your fresh salsa and guacamole. After starting this diet you’ll miss something crunchy so here is an easy recipe for you!

  1. CAJUN OVEN BAKED PICKLES

So I just found this out and I have to share it! Have you ever heard of a high fat, high protein and low carb diet? The answer is yes and its called Ketogenic Diet. This keto diet sounds crazy but totally works if you stick to it and what’s even better you can eat bacon for a snack and lose weight! If you're eating low carb or keto, these are definitely must have on the go snacks! Pinning for later! #keto #ketogenic #ketorecipes #ketogenicdiet #ketodiet #ketosnacks #lowcarb

So I must admit I have always had a fried pickle obsession, so when I saw this Keto friendly snack I got super pumped! These are a must healthy alternative compared to fried but they are still so darn tasty!

  1. LOW CARB BLUEBERRY MUFFIN

So I just found this out and I have to share it! Have you ever heard of a high fat, high protein and low carb diet? The answer is yes and its called Ketogenic Diet. This keto diet sounds crazy but totally works if you stick to it and what’s even better you can eat bacon for a snack and lose weight! If you're eating low carb or keto, these are definitely must have on the go snacks! Pinning for later! #keto #ketogenic #ketorecipes #ketogenicdiet #ketodiet #ketosnacks #lowcarb

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These Keto low carb blueberry muffins really hit the spot and tasted amazing! There are almost no carbs and they were fluffy and tasted like traditional blueberry muffins.  If you’re not a blueberry person, these would also be great with raspberries or strawberries and my secret is adding some fresh lemon zest!

  1. QUICK AND EASY ANTIPASTO SKEWERS

So I just found this out and I have to share it! Have you ever heard of a high fat, high protein and low carb diet? The answer is yes and its called Ketogenic Diet. This keto diet sounds crazy but totally works if you stick to it and what’s even better you can eat bacon for a snack and lose weight! If you're eating low carb or keto, these are definitely must have on the go snacks! Pinning for later! #keto #ketogenic #ketorecipes #ketogenicdiet #ketodiet #ketosnacks #lowcarb

 

I love cheese/meat plates and wine so this is an obvious choice when making the switch over to the Keto diet. It’s fresh and really easy to make. If the cheeses section you can find the little balls of mozzarella, if you can’t find them and then use a block of mozzarella cheese by cutting them up into little squares.

  1. SEA SALT DARK CHOCOLATE ALMOND CLUSTERS

So I just found this out and I have to share it! Have you ever heard of a high fat, high protein and low carb diet? The answer is yes and its called Ketogenic Diet. This keto diet sounds crazy but totally works if you stick to it and what’s even better you can eat bacon for a snack and lose weight! If you're eating low carb or keto, these are definitely must have on the go snacks! Pinning for later! #keto #ketogenic #ketorecipes #ketogenicdiet #ketodiet #ketosnacks #lowcarb

 

This snack is highly addictive (I’m warning you now). These chocolate almond clusters are insanely good and something that anyone craving salty and sweet will love. It takes under 20 minutes from start to finish so it can’t get much easier than that to enjoy this snack!

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  1. SALAMI CHIPS

So I just found this out and I have to share it! Have you ever heard of a high fat, high protein and low carb diet? The answer is yes and its called Ketogenic Diet. This keto diet sounds crazy but totally works if you stick to it and what’s even better you can eat bacon for a snack and lose weight! If you're eating low carb or keto, these are definitely must have on the go snacks! Pinning for later! #keto #ketogenic #ketorecipes #ketogenicdiet #ketodiet #ketosnacks #lowcarb

 

Meat chips? Sign Me Up! Bake pieces of salami for a super easy Keto snack. I love these salami chips it’s a genius idea and something you will want to make today!

  1. AVOCADO BACON AND EGGS

So I just found this out and I have to share it! Have you ever heard of a high fat, high protein and low carb diet? The answer is yes and its called Ketogenic Diet. This keto diet sounds crazy but totally works if you stick to it and what’s even better you can eat bacon for a snack and lose weight! If you're eating low carb or keto, these are definitely must have on the go snacks! Pinning for later! #keto #ketogenic #ketorecipes #ketogenicdiet #ketodiet #ketosnacks #lowcarb

 

This recipe is not only a great snack but an awesome breakfast as well! Avocado is a perfect ingredient for the Keto diet and I like that you bake the egg inside the avocado like an edible bowl, super cool!

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  1. BUFFALO CHICKEN CELERY STICKS

So I just found this out and I have to share it! Have you ever heard of a high fat, high protein and low carb diet? The answer is yes and its called Ketogenic Diet. This keto diet sounds crazy but totally works if you stick to it and what’s even better you can eat bacon for a snack and lose weight! If you're eating low carb or keto, these are definitely must have on the go snacks! Pinning for later! #keto #ketogenic #ketorecipes #ketogenicdiet #ketodiet #ketosnacks #lowcarb

Here is a snack that is full of protein and super tasty. If you are craving buffalo wings and something different you can make a batch of this to last all week and put this buffalo chicken salad on crackers, salads and zucchini boats!

Don’t let crazy unhealthy snacking take you away from your goal. Instead use make quick and easy Keto friendly snack recipes that are will keep you on your goal

 

Mozzarella Stuffed Meatballs & Zoodles

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This is one of those simple recipes and you can add extra dimension to it or keep very simple.

Meatballs

I take a 1 lb of grass fed ground beef (85/15) and add 4 tablespoons of parmesan cheese. I have excluded the parmesan before and I’ve also added egg. I find they are fine with no real binding, but I prefer the flavor and extra protein with the parmesan cheese added.

After a good hand mixing, I divide into 12 equal meatballs. I then stuff each meatball with two mozzarella pearl pieces. I’ve used string cheese when I’m a pinch.

I place each in a cupcake pan then add a spoonful or so of Rao’s. No greasing needed as the fat content keeps them from sticking.

I bake for 10min at 425. I take them out and add a fresh basil leaf on top and if you feel it needs more marinara, this is the time to add it. I then bake for an addition 10 mins.

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Zoodles

I simply make zucchini noodles with a spiralizer and add 2 tablespoons of Italian dressing. We use one that is free of soy or canola oil.

Edit: noodles are not cooked. We love them raw with just the dressing.

Macros

This is for 4 meatballs, so the batch makes 3 servings. I also assume 1 1/2 cups of Rao’s for the entire batch but it’s likely less as sauce is left in each cupcake well. This is also for about 150g of zucchini. Your batch will clearly vary based on dressing and amount of zucchini.

Calories: 802 Protein: 44 Fat: 63g Carbs: 12g Net Carbs: 10g

72% Fat, 22% Protein, 6% Carbs

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Chicken Crust Pesto Chicken Pizza

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I’ve seen a few recipes out there for chicken crust pizza, and most of them call for using ground chicken. I had a hard time finding ground chicken at my local stores, and my wife happened to make some crock-pot chicken earlier, so I borrowed some of that for this pizza.

Note: This was my first attempt, so I made a fairly small pizza to experiment with. It’s about 9-10″diameter, and about 3/8″ thick. Enough to feed 1-2 people. Obviously, if you want more, you’ll need to up the ingredients and either make multiple pizzas or one larger one.

Crust Ingredients:
1 cup finely shredded Chicken Breast (cooked) • 2 eggs • 3/4 cup shredded Mozzarella cheese • 1/4 cup shredded Parmesan cheese • 2 Tbsp Almond Flour • Seasoning for extra flavor. I used black pepper and garlic salt.

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Toppings (approx measurements): • 3-4 Tbsp Pesto Sauce • 1/2 cup shredded Mozzarella cheese • 1/2 cup shredded Chicken Breast (cooked) • 2 Tbsp Bacon Crumbles

Mix all crust ingredients together in a bowl. Then place on a sheet of wax paper or foil, and flatten into a circle. Place crust on a hot skillet/griddle, and cook until bottom side is brown/crispy. Carefully flip over, and while the other side is cooking, place toppings on cooked side. After the second side is cooked on the bottom, transfer pizza to a cookie sheet, and finish off in the broiler.

Nutrition Info for ENTIRE PIZZA (including toppings) • Calories: 1300 • Fat: 82g, 58% • Protein: 120g, 37% • Carbs: 14g, 5%