Showing posts with label Ketogenic Diet. Show all posts
Showing posts with label Ketogenic Diet. Show all posts

Greek Salad Protein Bowl

Beautiful and Delicious.  
I crave Greek food now. Something about the combination---YUM!

Ingredients:
Spinach
Cabbage
Cucumbers
cherry tomatoes
pumpkin seeds
feta
avocado (sprinkle with salt/pepper)
Chickpeas (either canned or the crunchy ones)
chicken
Microgreens
Hummus
Almonds
Tzatiki yogurt sauce (optional-the one from Trader Joes is delicious if you want to buy it)

Salad Dressing:
I like to either use Olive Garden Italian Dressing or 
this homemade Divine Lemon Basil Caesar Dressing or


 

No Bake Cookies

 

Using a few recipes, here is my "healthy" version of a no bake cookie.  
These are nice and rich!
Image from Here.

INGREDIENTS

  • ½ cup salted butter 
  • 3/4 cup coconut or monk fruit sugar (I like to use a combo of both)
  • ½ cup milk
  • 1/4 cup natural, unsweetened cocoa powder
  • ¼ teaspoon salt
  • 1 teaspoon vanilla extract
  • ¾ cup  creamy peanut butter
  • 3 cups  oats 
  • 1/2 cup toasted coconut

    INSTRUCTIONS 

    • For the cookies, in a medium saucepan, add the butter,  sugar, milk, cocoa powder, brown sugar, and salt. 
    • Set the pan over medium-low heat and bring the mixture to a boil, stirring gently for 60-90 seconds. 
    • Remove from the heat and add the vanilla and peanut butter, stirring slowly until smooth. Add the oats and stir until combined. 
    • Scoop about 3 tablespoons of dough into mounds on a baking sheet and pat into round balls/circles. 
    • Chill cookies until ready to serve (up to 24 hours in advance). Serve the cookies chilled or at room temperature. 

    Roasted Cauliflower with Hummus, Olives and Feta

     

    If this sounds intriguing---MAKE IT.  It is SO good!
    his is an appetizer I love to get at Nordstrom Bistro.  Rather than roasting a slice" of cauliflower, they flash fry the florets.  Either way is delicious.

    Picture and recipe from HERE.
    Simplify this recipe by using your favorite store bought hummus.  

    Cheesecake Factory Chopped Salad

    This is a favorite salad of mine.  When my mom treats me to lunch on shopping dates...we always get one of these!  This copycat recipe is really good!


    Ingredients:
    Chopped Romaine
    diced tomatoes
    grilled chicken
    chopped Granny Smith apple
    crumbled bacon
    sliced avocado
    corn

    Salad Dressing:
    1/2 c. light olive oil
    4 TBS balsamic vinegar
    1 tsp dijon mustard
    1 minced garlic clove
    1/2 tsp salt
    1/4 tsp black pepper
    1 TBS chopped shallot (or red onion)
    3 TBS chopped fresh parsley

    Navratan (9 Vegetable) Korma


    This is another great Indian dish.  I love how many vegetables it uses.  I'm not sure when I first had this dish...but I've tried many times to recreate it.  Here is a recipe that comes very close to what I remember eating at a restaurant.  Enjoy!
    Image from Here.


    In large soup pot over medium heat cook 7 minutes:
    2 red onions, sliced
    2 c chopped tomatoes
    3 TBS butter or olive oil
    1/2 c cashews
    -Add the below spices and cook 1 more minute:
    1 tsp chili powder
    2 TBS honey
    1 TBS Kasoori Methi 
    1 TBS garam masala
    1 tsp salt
    2 TBS fresh ginger
    4 cloves garlic
    -Using a blender, blend onion, tomato, cashew, and spice mixture until smooth and cream.  Return sauce back to large soup pot and add:
    1 can coconut milk
    chopped vegetables: potatoes, peas, zucchini, cauliflower, carrots, water chestnuts, green beans
    1/4 c. golden raisins (optional)
    -Simmer until vegetables are soft.  Season with additional salt to taste.  
    -Serve over basmati rice.  Garnish with additional cashews and chopped fresh cilantro.


    Burger Salad



    If you're wanting a new salad or are looking for a new Keto recipe...look no further!
    Picture from 40aprons

    INGREDIENTS--get creative!
    Salad greens (romaine, iceberg, spinach)
    red onion (carmelized for extra tastiness)
    bacon, cooked/crumbled
    ground beef, cooked and fat drained
    cheese (blue cheese or cheddar are my favorite)
    pickles
    mushrooms
    tomatoes
    avocado
    Sauce/dressing of choice (mayo, coconut aminos, ranch, etc)


    Massaman Curry using Trader Joe Thai Sauce

    This recipe is AMAZINGLY close to the dish I love getting at Thai restaurants.  Using the bottled Trader Joe sauce makes this a super fast and easy dinner!  You can easily make this vegetarian by omitting the chicken or add extra vegetables by adding cauliflower.  I've noted the optional add-ins below.  This also makes great take-to-school lunch leftovers for the next day!
    Picture from here.

    Carmelize with 3 TBS olive oil for 5 minutes:
    1 medium sweet vidalia onion, diced

    Add and simmer 15 minutes:
    1/2 head Cauliflower, cut into small florets (optional)
    1-2 c. cooked chicken (optional)
    2 large Russett Potatoes, peeled, cut in cubes
    4 large carrots, sliced
    2 stalks celery, sliced
    1 red bell pepper, sliced
    2 cans coconut milk

    Add and stir in:
    1 11 oz bottle Trader Joes Red Thai Curry sauce
    3 TBS peanut butter
    2 TBS honey
    1 can water chestnuts (optional)
    1/2 c. chopped peanuts (optional)

    -Serve in a bowl over jasmine or short grain brown rice.  Garnish with fresh cilantro/limes/chopped peanuts/cashews if desired.


    Instant Pot Version:  Carmelize onions on saute setting 5 minutes.  Add all other ingredients and pressure cook for 3-4 minutes.
    Ketogenic Version (serve without rice and no honey)

    Zucchini Crisps

    Original Recipe (slightly modified below) and image from food network.com


    Ingredients

    Cooking spray
    2 medium zucchini (about 1 pound total)
    1 tablespoon olive oil
    1/4 cup freshly grated Parmesan (3/4-ounce)
    1/4 cup plain dry bread crumbs (optional)
    1/8 teaspoon salt
    Freshly ground black pepper

    • Preheat the oven to 450 degrees F. Coat a baking sheet with cooking spray.
    • Slice the zucchini into 1/4-inch thick rounds. In a medium bowl, toss the zucchini with the oil. In a small bowl, combine the Parmesan, bread crumbs, salt, and a few turns of pepper. Dip each round into the Parmesan mixture, coating it evenly on both sides, pressing the coating on to stick, and place in a single layer on the prepared baking sheet.
    • Bake the zucchini rounds until browned and crisp, 25 to 30 minutes. Remove with spatula. Serve immediately.

    Browned Zucchini with Parmesan

    Simple and Easy!

    1 TBS Olive oil
    2-3 Sliced Zucchini
    -Cook on high heat for about 3 minutes (don't over cook or zucchini gets soggy) until some of the sides begin to brown.
    -Remove from heat, season with freshly ground pepper and salt
    -Top with parmesan (or pecorino romano) cheese and serve immediately. Yum!

    Chicken Pot Pie Soup

    This is a flexible recipe.  
    Soups are a great way to utilize all of the 
    random vegetables in your fridge/freezer!
    (Image from two peas & their pod)


    Carmelize over medium heat for 7 minutes:
    1 onion
    3 TBS olive oil
    4 cloves garlic, minced

    Add and simmer 10 minutes until vegetables just tender:
    1 TBS Thyme
    2 tsp salt
    1/2 tsp pepper
    2 c. celery, chopped
    2 c. carrots, chopped
    1 1/2 c. peas
    2 c. zucchini
    2 c. cooked chicken
    2 quarts chicken broth (prefer Trader Joes brand)
    *Optional add ins:  cooked rice, barley, quinoa, orzo, parsley, mushrooms
    *Serve with rolls, biscuits, or soda crackers
    *Trader Joes 21 Chicken Salute Seasoning works well with this recipe as well.

    Chicken Marsala

    Picture and original recipe from Here.
    My Italian food loving husband has perfected this recipe.  This is the recipe that gave him a change of heart toward mushrooms (which he previously thought were an unnecessary food)!!!

    INGREDIENTS
    • 4 boneless skinless chicken breasts, cut into desired thickness
    • salt and freshly ground pepper
    • 2 tablespoons olive oil
    • 1½ cups sliced mushrooms
    • ½ cup Marsala wine
    • ½ cup chicken broth
    • 1 cup heavy whipping cream
    • 1 1/2 teaspoons ground mustard
    • 1 1/2 teaspoon garlic powder
    • Fresh Chopped Parsley for garnish
    INSTRUCTIONS
    1. In a large skillet over medium heat add 1 tablespoon olive oil to the pan. Add the chicken and lightly salt and pepper. Cook until lightly brown and cooked throughout. Remove chicken and set aside on plate.
    2. Add 1 Tablespoon olive oil and sautƩ the mushrooms for 1-2 minutes. Add marsala wine and bring to a boil over medium high heat for 1-2 minutes. This allows the alcohol to burn out. Add the chicken broth, heavy whipping cream, ground mustard, and garlic powder. Bring to a boil and reduce heat and simmer for about 10 minutes or until it starts to thicken. Place chicken back in the sauce and continue to simmer for about 1-2 minutes.

    BLT Salad

    I know we're heading into fall...but I love salads!  My garden cherry tomatoes are amazingly sweet this year.  Here is a tasty version of one of my favorite sandwiches!  You can either use the Pesto Dressing (recipe below), blue cheese dressing, italian dressing, or ranch dressing.



    Salad:
    Mixed Greens
    Spinach
    Iceberg
    Cherry Tomatoes
    Avocado
    Crumbled Bacon
    Gorgonzola (or other preferred cheese)
    Shredded Carrots
    **Fresh Basil, chopped--secret ingredient!!!

    Pesto Dressing:
    2 oz red wine vinegar
    6 oz light olive oil
    1/2 c. prepared pesto (Costco's brand works great)

    Grilled Chicken with Cobb Salad

    I LOVE Cobb salad.  Here is another slight variation from Food Network (picture from them too).  I wish I could just pull this from my fridge without any effort!

    Ingredients

    Directions

    Pound the chicken between 2 sheets of plastic wrap with a mallet or heavy skillet until 1/4 to 1/2 inch thick. Transfer to a large bowl and add the onion, 3/4 cup buttermilk, the garlic and 1/2 teaspoon each salt and pepper. Refrigerate at least 30 minutes and up to 4 hours.
    Meanwhile, cook the bacon in a medium skillet over medium heat, turning, until crisp, about 8 minutes. Remove to a paper towel-lined plate to drain; reserve the drippings for the dressing. Chop the bacon.
    Fill a small bowl with ice water. Bring a medium saucepan of water to a boil. Add the eggs and cook 4 minutes, then transfer 1 egg to the ice water using a slotted spoon. Continue cooking the remaining 2 eggs until hard-boiled, 6 more minutes; drain and let cool.
    Make the dressing: Remove the 4-minute egg from the ice water and carefully peel (it will be soft); transfer to a blender. Add the vegetable oil, reserved bacon drippings, remaining 1/4 cup buttermilk, the vinegar, mustard, 1/4 teaspoon salt and a few grinds of pepper and blend until smooth and slightly thick, about 1 minute. Refrigerate while you cook the chicken, at least 15 minutes.
    Preheat a grill or grill pan to medium high. Lightly brush with vegetable oil. Drain the chicken and onion, discarding the garlic; pat the chicken dry. Lightly season with salt and pepper. Grill the chicken, turning once, until just cooked through, 6 to 8 minutes. Grill the onion, turning occasionally, until tender and lightly charred, about 10 minutes; roughly chop.
    Peel and chop the hard-boiled eggs. Toss the romaine, grilled onion, tomato, avocado, blue cheese and 1/4 cup of the dressing in a large bowl. Divide the chicken among plates and top with the salad; top with the bacon and chopped hard-boiled eggs. Drizzle with the remaining dressing and season with pepper.

    Zucchini Pizza


    For a super easy and healthy pizza alternative...

    use zucchini (or yellow squash) 
    as your pizza base instead of bread.  

    This is a common dish when our zucchini plants are in full garden swing!  
    Top zucchini with sauce, cheese, and then desired toppings.  
    Bake at 475 for 12-15 minutes.  
    Don't overcook.  
    You want the zucchini to be crunchy-not water and soggy!


    Edamame

    This is an easy, filling, and versatile snack.


    In non-stick pan cook on medium-high:
    1 bag 12 oz. Trader Joes shelled edamame (defrosted)
    1 TBS olive oil
    2 tsp lemon pepper
    -stir frequently for about 5-10 minutes (depending on how blackened you want it to get).  Enjoy immediately, at room temperature, cold, or in a salad.  Sometimes I just use salt/pepper for spices, use indian spices, fajita seasoning, garlic, etc.  Get creative!
    -Note, this is a "minimal" snack on a strict Ketogenic diet.  I often through a few into a salad for variety.

    Curry Chicken Salad Lettuce Wrap

    This is a light delicious lunch (picture from onelovelylife.com)

    Combine in a large bowl:
    1/2 c. mayonaise
    1 TBS fresh lime juice
    2 TBS fresh cilantro
    2 tsp. curry powder
    1/4 tsp salt
    2 c. diced cooked chicken
    1/2 apple, diced
    1-2 celery stalks, diced
    1/2 c. shredded carrots
    3 TBS red onion, diced
    1/4 c. cashews
    salt/pepper to taste
    -Spoon mixture into romaine or butter leaf lettuce.
    -Ketogenic version omit apple (can substitute cucumbers)

    Pesto Zucchini Pasta with Grilled Chicken

    This is a simple easy meal to throw together.  The one necessary kitchen tool is a spirualizer (or you could purchase already spiraled zucchini noodles at your grocery store).  DO NOT cook the zucchini!!!  This creates a watery and mushy nasty mess!  I often grill large quantities of chicken and then freeze cooked chicken in meal size portions.  Then I can just pull it out when I need it to make this meal all the more simple to put together.

    Directions:
    1.  Spiralize zucchini.  
    2.  Top raw zucchini pasta with a warmed pesto sauce 
                     (I add cream to Costco's pesto sauce and warm that up).
    3.  Top with grilled chicken  
                     (I usually marinate mine in salt/pepper/lime juice)
    4.  Enjoy!

    Garden Greek Salad with Balsamic Glaze


    We have an abundance of tomatoes and cucumbers this year!  This is a great salad to utilize that abundance.  I love adding celery to give it the extra crunch, the creaminess of the avocado, and fresh basil and chives from our garden give this salad extra delicious taste!

    In a large bowl combine (in any ratio you prefer):
    cherry tomatoes (yellow pear tomatoes are beautiful too in this dish--mine aren't ripe yet!)
    diced tomatoes
    diced cucumber
    chopped celery
    diced avocado
    feta cheese (or you can do fresh mozzarella cut in small cubes)
    fresh basil
    fresh chives (or finely chopped red onion)
    salt/pepper to taste
    --Toss ingredients with some Olive Garden Dressing.  Garnish with sliced tomatoes and balsamic glaze.

    Tomato Caprese Salad


    Fresh garden tomatoes
    Fresh mozzarella
    Fresh basil
    salt/pepper
    balsamic vinegar

    Zucchini Crisps

    I've never really liked pickles, but recently I had some amazing FRIED pickles.  Oh they were amazing!  I'm not a big fan of most Southern food here in NC, but pickles were meant to be fried!
     When I saw this recipe I had to give it a try.  It is definitely not the same thing, but these are very tasty too (and of course much healthier!)