• October 22, 2021

  Serves: 4         Time: About 30 minutes (12 minutes noodle time, 17 minutes chicken/saucetime)

Nutritional Info (¼ recipe):     Total calories: 626         Protein: 67        Carbs: 7       Fat: 37         Fiber: 0

Chicken  Alfredo with No-Carb Pasta keto recipe

One of the things people miss on the ketogenic diet is pasta. Luckily, there’s

a way to make your own no-carb version with just three ingredients! By

mixing cream cheese, eggs, and wheat gluten together, baking for 5 minutes,

and then slicing into strips, you end up with egg noodles. On top, how about

tender baked chicken breasts with a creamy, dreamy Alfredo sauce? The

whole recipe takes just 30 minutes.

Ingredients:

Pasta

2 ounces room-temperature cream cheese

4 room-temperature eggs

¼ teaspoon wheat gluten

Chicken Alfredo

2 pounds chicken breasts

1 ¼ cups half-and-half

4 garlic cloves

¾ cup whole milk

¾ cup parmesan cheese

4 tablespoons green pesto

1 tablespoon olive oil

Salt and pepper to taste

Directions:

1. Preheat your oven to 325-degrees.

2. Blend cream cheese, eggs, and wheat gluten together until smooth.

3. Line a baking sheet with parchment paper and pour on batter.

4. Smooth with a spatula, so the batter is very thin.

5. Bake for just 5 minutes.

6. Let the noodles set for 5 minutes or so to cool, and then cut strips

with a very sharp knife.

7. Set aside for now, and turn oven down to 300-degrees.

8. Now for the chicken. Cut the breasts in half lengthwise.

9. Season with salt and pepper.

10. Heat olive oil in a skillet and add breasts.

11. Cook until they’re golden on one side, then flip, and stick in oven.

12. Bake for 10 minutes.

13. Pour milk and cream in a saucepan, and bring to a boil.

14. Reduce to a simmer and stir in garlic, pesto, and cheese.

15. When chicken has reached 165-degrees, remove from oven.

16. Add noodles to Alfredo sauce and simmer all together for a few

minutes.

17. Pour sauce and noodles in a bowl, and top with chicken.

18. Season the whole meal with salt and pepper, and enjoy!

  • October 22, 2021

  Serves: 4       Time: 40-50 minutes (10 minutes prep time, 30-40 minutes cook time)

Nutritional Info (About ½ pound chicken):   Total calories: 641   Protein: 62    Carbs: 4    Fat: 40  Fiber: 0

Easy Keto Garlic Chicken

Garlic and chicken are so simple, yet so delicious. You’re going to be using

ten sliced garlic cloves in this recipe, so garlic-lovers will be very happy. For

the meat, chicken thighs are juicy and cheap. You’re going to be seasoning it

with just salt and pepper, and then baking it with scallions, lemon juice, olive

oil, and of course, garlic.

Ingredients:

2 ¼ pounds chicken thighs

10 sliced garlic cloves

Juice of 1 lemon

8 tablespoons chopped scallions

4 tablespoons butter

2 tablespoons olive oil

Salt and pepper to taste

Directions:

1. Preheat your oven to 450-degrees.

2. Grease a baking dish with butter.

3. Season chicken with salt and pepper, and place in dish.

4. Toss with garlic, scallions, lemon juice, and olive oil.

5. Stick in the oven for 30 minutes. Check temperature (should be 165-degrees to be safe), and if the chicken and garlic are a lovely golden-brown color, it’s done. If not, lower the temperature to350-degrees and bake for another 10 minutes.

6. Serve chicken with a healthy side dish like mashed cauliflower or

another favorite low-carb vegetable!

  • October 22, 2021

 Serves: 4  Time: 24 minutes (15 minutes roasting time, 7 minutes boiling time, 2minutes blending time)

Nutritional info (¼ recipe):     Total calories: 199      Protein: 4       Carbs: 5       Fat: 13      Fiber: 4.5

Creamy Roasted Cauliflower Soup

Cauliflower is one of the best soup ingredients, because when you puree it,

it’s naturally silky-smooth and creamy. When you roast it first, the flavor gets

amped up. All it needs for seasoning is garlic, salt, pepper, and an onion. For

extra creaminess, you’ll be adding half-and-half right before you puree the

soup and season.

Ingredients:

  • 1 large cauliflower’s worth of florets
  • 3 cups chicken stock
  • 2 tablespoons olive oil
  • 1 chopped onion
  • 3 minced garlic cloves
  • 1 cup half-and-half
  • Salt and pepper to taste

Directions:

1. Preheat your oven to 380-degrees.

2. Put cauliflower, onion, and garlic in a baking dish.

3. Drizzle on olive oil and season well with salt and pepper.

4. Roast in the oven for 15 minutes, or until the cauliflower has turned a golden color.

5. Put the roasted cauliflower, onion, and garlic in a soup pot.

6. Pour in stock.

7. Bring to a boil and let it go for 5 minutes.

8. Reduce the heat and add half-and-half.

9. Puree the soup either with an immersion blender or in a regular blender.

10. When smooth, taste, and season with more salt and pepper if necessary.



  • October 22, 2021

 

Serves: 2       Time: 25 minutes (5 minutes prep time, 20 minutes cook time)

Nutritional info (½ recipe):    Total calories: 441       Protein: 40      Carbs: 21       Fat: 23      Fiber: 4

Lemon Garlic Salmon with Gingery Broccoli

Lemon, garlic, and ginger are three ingredients that were made for each other.

They make both the salmon and broccoli in this dish delicious. You bake the

salmon first with butter, garlic, and lemon juice. In the meantime, you’re

cooking broccoli on the stove with butter, leeks, ginger, salt, and lemon juice.

Serve together for a quick and easy date-night dinner!

Ingredients:

  • Two 6-ounce salmon fillets
  • ¾ pound broccoli
  • ¾ cup chopped leeks
  • 8 minced garlic cloves
  • 2 tablespoons butter
  • 1 tablespoon + 2 teaspoons lemon juice
  • 2 teaspoons ginger powder
  • Salt and pepper to taste

Directions:

1. Preheat your oven to 400-degrees.

2. Put each salmon fillet on its own piece of parchment paper.

3. Put ½ tablespoon of butter, a squirt of lemon juice, and 4 minced garlic cloves on top of the fillets.

4. Add a dash of salt and wrap up.

5. Stick in the oven for 10 minutes.

6. After that time, open up the foil, so the salmon is not totally

covered, and bake for another 10 minutes.

7. While the fish is cooking for its last 10 minutes, you’re going to be sauteeing the veggies.

8. Melt butter in a skillet and heat.

9. Turn up the stovetop to high and cook leek and broccoli for 10 minutes.

10. Add lemon juice, some salt, and ginger powder.

11. Cook for just one more minute.



  • October 22, 2021

 Serves: 2       Time: 15-17 minutes (5 minutes prep time, 10-12 minutes cook time)

Nutritional info (½ recipe):   Total calories: 296     Protein: 40     Carbs: 17    Fat: 7    Fiber: 0

Baked Spicy-Citrus Pollock healthy recipe


Pollock is a relative of cod, so the two are very similar. For wild-caught, go

with Alaska Pollock, since all of them are caught in the northern Pacific

Ocean. For every 3-ounces serving, you’ll be getting 20 grams of protein. In

this recipe, the fish bakes with a coating of egg and coconut flour mixed with

seasonings. If you really like spicy, up the amount of crushed red pepper or

cayenne. Squirt fish with lime juice before sticking in the oven.

Ingredients:

12-ounces pollock

1 large egg

1 fresh lime

⅓ cup coconut flour

1 teaspoon crushed red pepper

1 teaspoon garlic powder

1 teaspoon salt

½ teaspoon cayenne pepper

Directions:

1. Preheat your oven to 400-degrees.

2. In a bowl, whisk egg.

3. In another bowl, add coconut flour and dry seasonings, making

sure it doesn’t have any lumps.

4. Take your fish and soak it first in egg on both sides, and then turn

it in the coconut flour to coat.

5. Prepare a cookie sheet with parchment paper, and lay on the

coated fillets.

6. Season well, and squirt on lime juice.

7. Bake for 10-12 minutes, until fish has reached 145-degrees.

8. Serve hot!


  • October 22, 2021

  Serves: 4         Time: 1 hour-1 hour, 5 minutes (40 minutes prep time, 20-25 minutes cook time)

Nutritional Info (1 personal pot pie):   Total calories: 761    Protein: 39   Carbs: 18   Fat: 62  Fiber: 1

Personal Turkey Pot Pies keto recipe

 This recipe is a great

use for leftover turkey around the holidays. The filling also includes lots of

veggies like carrots, celery, and peas, as well as a savory gravy of half-andhalf,

chicken stock, butter, and Dijon. You’ll even be making your own crust

for the pie, so it’s keto-friendly. To make the individual pies, 16-ounce

ramekins are perfect.

Ingredients:

Crust

2 cups almond flour

1 egg

¼ cup shredded cheddar cheese

¼ cup butter

¼ teaspoon xanthan gum

¼ teaspoon salt

¼ teaspoon black pepper

Filling

12-ounces cooked shredded turkey or turkey leftovers

¾ cup half-and-half

½ cup chicken stock

½ cup frozen peas

½ cup diced onion

½ cup sliced carrots

½ cup diced celery

3 tablespoons butter

2 tablespoons Dijon mustard

3 minced garlic cloves

Salt and pepper to taste

Directions:

1. Begin by making the dough. Mix dry ingredients.

2. In a separate bowl, mash butter and cheese together.

3. Add dry ingredients and cut everything together until you get lumps of dough.

4. Stir in egg to get a uniform dough.

5. Divide dough into 4 equal sizes. If you have leftover, you can freeze it.

6. Put the 4 dough balls in the fridge for 10 minutes.

7. For filling, begin by heating butter in a big skillet.

8. When melted and hot, add garlic, carrots, celery, and onion.

9. Sprinkle on some salt and pepper.

10. Cook until veggies are soft.

11. Add shredded turkey and heat through.

12. Carefully pour in chicken stock, cream, and mustard into pan.

13. Bring to a boil (on medium-high) and then reduce heat to simmer for 5-7 minutes.

14. Lastly, add peas to heat them through.

15. Now your filling is done, and it’s time to make the pies. Begin by

preheating your oven to 375-degrees and spooning filling into the

baking dishes/ramekins you’re using.

16. Take out dough and put on a piece of parchment paper.

17. Cover with another sheet and roll out with a rolling pin until you

get the shape of the baking dishes/ramekins you’ll be using.

18. Peel off the parchment paper from dough and press edges around

your filled baking dish.

19. Cut a few lines in the top for steaming.

20. Bake pot pies in the oven for 20-25 minutes, until crust is goldenbrown.

21. Serve and enjoy!

  • October 22, 2021

 Serves: 2           Time: 5 minutes

Nutritional info (½ recipe):    Total calories: 278      Protein: 3     Carbs: 6       Fat: 29      Fiber: 0

Pre-Workout Chocolate Almond Butter Shake

Need to fuel up for an intense workout? This is a great shake full of healthy

fats like butter, coconut milk, and almond butter. For chocolate hit, use

unsweetened dark cocoa powder. Mix everything else before adding stevia,

so you can decide how much you want to use. A dash of salt will also help

accent the sweet elements of the shake.

Ingredients:

8-ounces unsweetened almond milk

2 tablespoons unsweetened dark cocoa powder

2 tablespoons melted butter

4-ounces full-fat coconut milk

½ tablespoon organic smooth almond butter

⅛ teaspoon pure almond extract

Dash of salt

Stevia to taste

Directions:

1. Blend together (minus stevia) until smooth.

2. Taste and add stevia as needed.

3. Enjoy!


  • October 22, 2021

 


Shrimp Fried Rice

This recipe is a very famous main course in China and delicious too. You can

even add a hard-boiled egg or broccoli to this recipe. You would get enough

protein with this recipe which would keep you full till the next meal.

 Prep Time: 10 minutes        Cooking Time: 20 minutes       Servings: 4 people

Nutritional Value: kcal: 428, Fat: 17 g, Fiber: 3.8 g, Protein: 19 g

Ingredients

  • ½ pound shrimp, peeled, deveined, leaving the tails intact
  • 1 cup white basmati rice, well rinsed & drained
  • 4 tablespoons vegetable oil, divided
  • 1 large carrot, peeled; chopped into 1” cubes
  • 2 large eggs
  • 1 cup white onion, chopped
  • 3 garlic cloves, minced
  • 1 cup peas, frozen
  • 3 tablespoons soy sauce or as desired
  • 1 cup water
  • ½ teaspoon toasted sesame oil
  • Ground black pepper & salt or to taste

Directions

1. The first step is to heat your device by selecting the sauté key. Once HOT appears on the main screen; immediately add 1 tablespoon of the vegetable oil. Add both the eggs & scramble for a couple of minutes, until just cooked then, transfer them to a large plate, stirring frequently

2. Second, add in the frozen peas; continue to cook until thawed & water evaporates; scraping down the bottom of the pan to get rid of any eggs that is stuck to the bottom. Transfer the peas to the plate as well.

3. Add one more tablespoon of the oil; carefully place ½ of the shrimp (preferably in a single layer); when it begins to get pale pink, turn them over & continue to cook for few more seconds and then, transfer to the plate as well. Repeat this step with the leftover shrimps.

4. Add the leftover oil; stir in the garlic and onions; continue to cook for a minute or two more, stirring occasionally.

5. Add rinsed & drained rice; sauté for a couple of seconds & then stir in the cooked shrimp, carrot, water, ground pepper and salt. Close & secure the lid of your device & press the cancel feature.

6. Select the rice mode and when the cooking cycle completes, wait for 5 minutes and let the pressure to release naturally then perform a quick release function to get rid of the leftover pressure. Remove the lid carefully & stir in the cooked peas, eggs, sesame oil, soy sauce & ground pepper, giving the ingredients a good stir using a large fork.

7. Remove the pot insert from your instant pot base & place on a wire rack for a couple of minutes to cool, before serving.


  • October 22, 2021

 Prep Time: 10 minutes                Cooking Time: 35 minutes                  Servings: 4 people

Nutritional Value:    kcal: 601,      Fat: 28 g,         Fiber: 14 g,            Protein: 52 g

Broccoli   and  Beef recipe

To get a few additional servings, you could add 2 pounds of flank steak. You

can even try adding ½ tablespoon of fish sauce to the sauce or more of red

pepper flakes, gingers, or black pepper to taste.

Ingredients

½ cup coconut aminos

2 tablespoons olive oil or avocado oil

¾ cup beef broth

2–3 crowns broccoli; broken into florets

1 ½ pounds flank steak, sliced thinly against the grain

½ tablespoon ginger, grated

2 tablespoons sesame oil

½ teaspoon onion powder

1 tablespoon garlic, minced

1/8 teaspoon pepper

1 tablespoon arrowroot flour

¼ teaspoon each of red pepper flakes & salt

To Garnish:

Green onions, chopped

Sesame seeds

Directions

1. Preheat your Instant pot by pressing the sauté feature. Once the word HOT appears; immediately add and heat up the olive or avocado oil.

2. Once the oil starts sizzling; work in batches & sear the sliced beef half a minute to a minute per side; ensure that you don’t overcook or overcrowd. Once browned; transfer the pieces to a large plate

3. Once the entire beef is browned & you have transferred the pieces on the plate; immediately add the minced garlic to your instant pot & sauté for a minute, until turn fragrant.

4. Add in the beef broth, onion powder, coconut aminos, red pepper flakes, ginger, sesame oil, pepper, and salt. Add beef & juices from the plate to your instant pot.

5. Cover & secure the lid to its place. Pressure cook for 10 minutes, on manual setting. Wait for 10 minutes and let the pressure to release naturally then perform a quick release feature to get rid of the leftover pressure.

6. While you are cooking the beef & sauce; place the broccoli florets in a microwave safe dish filled with approximately ¾ of water. Microwave until lightly steamed, for 2 to 3 minutes. Drain the water & set aside.

7. Once beef is done; carefully remove the lid and combine it with the cooked broccoli; press the “sauté” feature of your Instant pot again.

8. Slowly add in the arrowroot flour; whisk into the liquid using a fork. As the sauce thickens; continue to stir the ingredients.

9. Remove the broccoli and beef using a large slotted spoon & arrange in meal prep containers or a large serving dish. Continue to simmer the leftover liquid until thickened.

10. Once it’s bubbling and thick, pour the prepared sauce on top of broccoli and beef.

11. Garnish with green onions, sesame seeds or more of red pepper flakes. 

Serve hot & enjoy.


  • October 22, 2021

 Serves: 8       Time: 8 minutes (6 minutes prep time, 2 minutes blend time)

Nutritional info (⅛ recipe):       Total calories: 58      Protein: 1      Carbs: 15      Fat: 0     Fiber: 0

Sparkling Watermelon Water Home Made

Summers can be agonizingly-hot, and it seems like all your cold drink

options are packed with sugar. Luckily, you can make your own using one of

the most hydrating fruits out there - watermelon. When you mix watermelon

chunks in a blender with coconut water, lime juice, and a little sea salt, you’ll

end up with the most refreshing sip you’ve ever tasted! To make it fizzy like

a soda, add sparkling water.

Cooking Note: This drink is on the higher end carb-wise with 15 grams.

Plan on having this on a day with lots of physical activity so you can use

it as part of your pre or post-work out carb load.

Ingredients:

3-pound watermelon

1 cup coconut water

1 cup sparkling water

1 lime’s worth of juice

Dash of sea salt

Lots of ice

Directions:

1. Open up the watermelon and cut into cubes.

2. Blend with coconut water, lime juice, and sea salt.

3. Add in sparkling water.

4. Pour over ice and serve right away!


  • October 22, 2021

  Prep Time: 30 minutes           Cooking Time: 30 minutes            Servings: 5 people

Nutritional Value:         kcal: 536,         Fat: 25 g,            Fiber: 1.1 g,              Protein: 31 g

Leftover Fish  Recipe -Biryani-

I served this recipe with freshly prepared raita & lime wedges; my guests just

loved the taste. Prepare the raita by whisking the yogurt in a medium-sized

mixing bowl and add tomatoes, onions and salt. Then, mix well & garnish

with freshly chopped cilantro.

Ingredients

Leftover Ingredients:

2 pounds Salmon or halibut, bone-in; cut into 1” steaks

1 onion, large, thinly sliced

2 cups basmati rice

¼ cup ghee, divided

1 cup fresh dill leaves, chopped

¼ cup fresh cilantro, chopped, for garnish

2 cups water

1 ½ teaspoons kosher salt

½ jalapeno sliced into 4 wedges, optional

For Marinade:

1 tablespoon dried fenugreek leaves

2 tablespoons lemon juice, fresh

1 tablespoon kashmiri red chili powder

1 to 2 teaspoon garam masala

10 to 12 fresh mint leaves, chopped roughly

1 tablespoon ground coriander

½ teaspoon turmeric

1 tablespoon ginger grated

2 tablespoons fresh cilantro, chopped

1 tablespoon garlic, pressed

¼ cup plain yogurt

2 teaspoons kosher salt


Directions

1. Prepare the marinade by mixing garlic with fenugreek leaves, garam masala, ginger, ground coriander, red chili powder, turmeric, cilantro, lemon juice, mint leaves, yogurt and salt in a large-sized mixing bowl. Add fish; turning it several times until evenly coated with the prepared marinade. Refrigerate until ready to use.

2. Rinse & soak the basmati rice for a couple of minutes. Drain well & set aside as well.

3. Preheat your Instant pot by pressing the sauté feature. Once the word HOT appears; immediately add 2 tablespoons of the ghee; heat until completely melted and hot. Add and cook the thinly sliced onions until caramelized, for 8 to 10 minutes, stirring frequently. Remove half of the onion; set aside for later use.

4. Next, add 2 more tablespoons of ghee to your Instant Pot. Add dill & mix well; don’t forget to deglaze the pot then, add the marinated fish & jalapeño. Add rice, water and 1 ½ teaspoon of salt, pushing the rice gently under the liquids using a large, wooden spatula.

5. Cover & secure the lid to its place. Pressure cook for 5 minutes, on manual setting then, perform a quick release feature to get rid of the pressure.

6. Carefully remove the lid. Garnish with the kept-aside caramelized onions & freshly chopped cilantro. 


  • October 22, 2021

 Prep Time: 15 minutes            Cooking Time: 20 minutes           Servings: 6 people

Nutritional Value: kcal: 453, Fat: 23 g, Fiber: 1 g, Protein: 34 g

Korean Ground Beef

For a complete dinner, serve this sweet & spicy recipe over rice, on lettuce

wraps, on a bun, or even rice noodles. Feel free to sprinkle sesame seeds and

freshly chopped lemongrass on top.

Ingredients

  • 1 ½ pounds ground beef
  • 1/3 cup soy sauce
  • 8 garlic cloves, pressed or minced
  • ¼ teaspoon red pepper flakes
  • 1” ginger, minced or grated
  • ¼ cup brown sugar
  • 6 green onions, chopped
  • 1 tablespoon sesame oil
  • 2/3 cup water
  • 1 tablespoon sesame seeds
  • ½ teaspoon black pepper

For Rice:

  • 2 ½ cups water
  • 2 cups long-grained rice, rinsed
  • ½ teaspoon salt

Directions

1. First, preheat the Instant pot by pressing the sauté feature. Then, once the word HOT appears, add the ground beef & sauté until just browned. Feel free to drain the grease, if required.

2. Add sesame oil followed by ginger, garlic, soy sauce, pepper, water and brown sugar.

3. Next, insert a high trivet.

4. Rinse the rice until water runs clear & add rice, salt & water to a 6 to 7”pan; set the pan over the trivet.

5. Close & lock the lid to its place; pressure cook for 4 minutes, on manual setting.

6. Wait for 10 minutes and let the pressure to release naturally then perform a quick release feature to get rid of the leftover pressure.

7. Remove the pan with rice & the trivet as well. Serve hot & enjoy.


  • October 22, 2021

 Cooking Time: 35-40 Minutes                  Serving size: 4


Colorful corn side dish recipe

This recipe can be served as a side dish or as a meal if you add some proteins

such as tuna or even shredded pork or cooked ground beef. It is quite

colorful because of the color ingredients we will add to make it delicious and

beautiful.

Ingredients

2 cups kernel corn

½ diced red bell pepper

1 diced jalapeno pepper

3 tbsp. olive oil

2 tbsp. diced green olives

1 tsp. lime juice

Salt, black pepper

½ tsp. smoked paprika

Instructions

1. You will be using all these ingredients, so get them lined up the counter.

2. Dice the peppers finely, but use precaution when chopping the jalapeno pepper, and it can sting.

3. Next, in a large skillet, heat the olive oil for a few on medium heat before adding the peppers and cook for 5 minutes.

4. Add the corn, the spices, lime juice, olives and continue stirring and cooking for another 15 minutes.

5. Lastly, serve as a wonderful side dish with grilled meat or baked fish, you will impress anyone who tastes it.

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