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Screen Shot 2021-09-14 at 8.38.56 AM

Bacon, Egg, and Asparagus Salad Copy

The Preparation

Salad
    • 16 ounces asparagus spears
    • 3 ounces bacon
    • 2 large hard-boiled eggs, chopped
Dressing
  • 2 tablespoons avocado oil
  • 2 tablespoons red wine vinegar
  • 1 tablespoon dijon mustard
  • 1 teaspoon minced garlic
  • 1/2 teaspoon crushed red pepper flakes
  • Salt and pepper, to taste

The Execution

  1. Trim the asparagus, then chop into 1-2 inch segments.
  2. Bring a pot of salted water to boil. Add the asparagus into the pot and boil for 3-4 minutes. Use a slotted spoon to remove the asparagus from the boiling water and transfer to a bowl filled with ice water to stop the cooking process.
  3. Chop the bacon into small pieces and then cook in a pan over medium heat until rendered and crisp.
  4. Add all of the dressing ingredients into a bowl along with the bacon fat from the pan that you cooked the bacon in. Whisk together vigorously to combine. Season with salt and pepper.
  5. Assemble the salad by combining the asparagus, bacon, chopped hard-boiled eggs, and dressing. Mix together and serve.

Notes

This makes a total of 2 servings of Keto Asparagus, Egg, and Bacon Salad. Each serving comes out to be 481 Calories, 39.4g Fats, 5.35g Net Carbs, and 23.05g Protein.

Screen Shot 2021-09-18 at 6.55.42 PM

Roasted Cajun Cauliflower Steaks Recipe

The Preparation

Cajun Seasoning
    • 2 teaspoons garlic powder
    • 2 teaspoons salt
    • 2 teaspoons smoked paprika
    • 1 teaspoon chipotle seasoning
    • ½ teaspoon dried oregano
    • ½ teaspoon onion powder
Cauliflower Steaks
  • ¾ medium cauliflower
  • 3 tablespoons olive oil
  • ¼ cup grated Parmesan cheese
  • ½ medium lime
  • 2 tablespoons chopped fresh cilantro

The Execution

  1. Pre-heat oven to 400 degrees Fahrenheit. Combine all the seasoning ingredients in a small bowl and mix evenly. 
  2. Slice one whole head of cauliflower, starting from the center, into 1-inch “steaks”. The ends typically crumble so you can save those pieces for other recipes or toss them on the baking sheet too!
  3. Lay the steaks on a large baking sheet and brush both sides with plenty of oil.
  4. Rub each steak with the Cajun seasoning. Bake for 20 minutes, turning them half-way through. 
  5. Remove the steaks from the oven and sprinkle with Parmesan cheese. 
  6. Return to the oven for 5 minutes to melt the cheese. Garnish with chopped cilantro and a squeeze of lime!

Notes

This makes a total of 3 servings of Roasted Cajun Cauliflower Steaks. Each serving comes out to be 206 Calories, 16.9g Fats, 5.8g Net Carbs, and 6.53g Protein.

Screen Shot 2021-09-18 at 3.58.53 PM

Chicken Teriyaki Bowl

The Preparation

  • 12 ounce pork tenderloin
  • 16 ounce asparagus spears, rinsed + trimmed
  • 1/4 cup butter, softened
  • 2 teaspoon fresh garlic, minced + divided
  • 1/4 cup chicken broth
  • 1/2 medium lemon, juice of
  • 1 teaspoon crushed red pepper flakes
  • 1 teaspoon Italian seasoning
  • 2 teaspoon onion powder
  • 1 teaspoon paprika
  • 1 teaspoon cayenne pepper
  • Salt and pepper to taste

The Execution

  1. Measure out and prepare all the ingredients. Dice the raw pork.
  2. In a bowl, add the diced pork to a bowl. Season it with half of the minced garlic, crushed red pepper flakes, onion powder, paprika, cayenne pepper, Italian seasoning, and salt and pepper. Toss to combine.
  3. In a frying pan on medium to high heat, add softened butter and diced pork tenderloin to the pan and cook thoroughly until the internal temperature reaches 165F.
  4. When cooked thoroughly, remove from pan but leave the pork fat in the pan to cook the asparagus.
  5. Add in the chicken broth to the pan.
  6. Squeeze a lemon into the pan and let the juices dissolve.
  7. Add the asparagus to the pan and let the spears cook for 3 – 5 minutes. Add the remaining minced garlic in with the asparagus.
  8. Then, add the pork bites back into the frying pan to get warm again.
  9. Serve and enjoy!

Notes

This makes a total of 2 servings of Keto Garlic Butter Pork with Lemon Asparagus. Each serving comes out to be 484 calories, 30g fat, 8.8g net carbs, and 41.7g protein.

Screen Shot 2021-09-18 at 3.53.14 PM

Creamy Tuscan Salmon

The Preparation

  • 24 ounce salmon
  • 1 tablespoon olive oil
  • 2 tablespoon butter
  • 5 teaspoon fresh garlic, diced
  • 1/2 medium yellow onion
  • 1/3 cup vegetable broth
  • 3 tablespoon sun-dried tomatoes
  • 1 cup heavy cream
  • 6 ounce baby spinach
  • 1/4 cup parmesan cheese
  • 1 tablespoon fresh parsley, chopped
  • Salt and pepper to taste

The Execution

  1. Measure out and prepare all the ingredients.
  2. Heat the olive oil over medium to high heat in a frying pan. Sear the salmon on both sides for about 5 minutes or until they are cooked thoroughly. Once cooked, remove salmon from the pan and set aside.
  3. Melt the butter using the same pan. Add the diced garlic and stir together.
  4. Add in the onion and cook until it’s translucent.
  5. Add in the sun-dried tomatoes and stir to combine well.
  6. Now, add in the vegetable broth and let everything cook for a few minutes until everything simmers down.
  7. Add in the heavy cream and stir to combine well. Cook for a few minutes until the mixture starts to get thicker.
  8. Add the spinach into the frying pan and cook until it is wilty, then add the parmesan cheese. Combine well and let this cook for 1 – 2 minutes.
  9. While the frying pan is still on the heat, add in the salmon to let the salmon get hot again.
  10. Top with parsley.
  11. Serve and enjoy!

Notes

This makes a total of 3 servings of Keto Creamy Tuscan Salmon. Each serving comes out to be 918 calories, 71.5g fat, 7.7g net carbs, and 58.3g protein.

Screen Shot 2021-09-18 at 3.51.09 PM

Low Carb Crispy Fried Chicken Recipe

The Preparation

  • 12 ounces chicken breast, cut in half
  • ½ cup crushed pork rinds
  • 1/3 cup shredded Parmesan cheese
  • 1 large egg
  • 1 teaspoon pepper
  • 1 ½ tablespoons olive oil
  • 1 tablespoon coconut oil
  •  

The Execution

  1. Crush up your pork rinds in a Ziploc bag.
  2. In a bowl, put your pork rind crumbs, 1/3 Cup Parm cheese, and pepper.
  3. In another bowl, crack an egg and scramble it well.
  4. Mix the pork rind ingredients up to make sure it will coat the chicken evenly.
  5. Dip your chicken into the egg mixture, then dip it into the pork rind crumb mixture. We’re doing a double-dip to ensure there will be a nice crust. Dip it in the egg mixture again, and again into the pork rinds.
  6. In a pan, put your olive oil and coconut oil. Turn to medium-high heat and let it get hot.
  7. Once the oil is hot, place your chicken inside. DON’T TOUCH IT! Let it sit here a while, almost until you smell burning. We want to make sure the crust gets nice and crisp.
  8. Once you smell that burning, flip it over and do the same to the other side. Once you smell burning again, you can flip it over a second time.
  9. Turn your heat down to the lowest setting, and let your chicken cook for about 6-7 minutes per side (depending on thickness of the chicken breast).
  10. Let your chicken cook until it’s just about done. I like to keep my chicken nice and moist inside, JUST over the pink side in the center – but this is completely up to your own preferences.
  11. Serve this up with your favorite sides and enjoy.

Results

This makes a total of 2 servings of Low Carb Crispy Fried Chicken. Each serving comes out to be 575 Calories, 32.11g Fats, 1.07g Net Carbs, and 66.04g Protein.

Screen Shot 2021-09-18 at 3.40.38 PM

Low Carb Pepperoni Pizza

The Preparation

Pizza Base
    • 2 cups Mozzarella Cheese (~8 oz.)
    • Low Carb Pizza Crust. Buy HERE 
    • 1 tbsp. Italian Seasoning
    • 1/2 tsp. Salt
    • 1/2 tsp. Pepper
Toppings
  • 1 cup Mozzarella Cheese (~4 oz.)
  • 1/2 cup Rao’s Tomato Sauce
  • 16 slices Pepperoni
  • Spinkled Oregano (optional)

The Execution

  1. Microwave mozzarella cheese until completely melted, then add all other base ingredients (execept olive oil) and mix together.
  2. Knead dough into a ball, then spread out into a circle using the olive oil on the outside of the dough.
  3. Bake crust for 10 minutes under 400F. Remove from oven, flip, and bake for 2-4 more minutes.
  4. Top the crust with toppings of your choice and bake for another 3-5 minutes.
  5. Let cool slightly, slice, and serve!
Screen Shot 2021-09-16 at 11.46.50 AM

Sesame Almond Zoodle Bowl

The Preparation

Zoodles
    • 2 medium zucchini, spiralized
    • ½ cup sliced mushrooms
    • 1 cup shredded broccoli slaw*
    • 1 teaspoon sesame oil
Sauce
    • ¼ cup almond butter
    • 2 tablespoons soy sauce
    • 2 tablespoons sesame oil
    • ¼ teaspoon garlic powder
    • 1 teaspoon crushed red pepper flakes
    • 1 teaspoon erythritol
    • 2 tablespoon chopped almonds, garnish
Optional:
  • Pinch of chili powder

The Execution

  1. Heat 1 teaspoon of sesame oil in a large skillet on medium heat. Add the shredded broccoli cabbage mix, and mushrooms, and sauté until they begin to soften.
  2. Make your zucchini noodles using a vegetable spiralizer and pat them dry with a towel to remove some of the excess moisture.
  3. Add your zoodles to the skillet and heat evenly by gently turning the zoodles with a fork or tongs until the noodles become soft but not soggy. This takes about 3-5 minutes.
  4. Mix your sauce by adding all ingredients in a large bowl and combining thoroughly.
  5. Add a touch more water or oil if necessary to reach a thin consistency.
  6. Portion your zoodles in three bowls and drizzle with sesame almond sauce then toss to coat.
  7. Top with chopped almonds and crushed red pepper flakes and an optional pinch of chili powder.

Result

This makes a total of 3 servings of Low Carb Sesame Almond Zoodle Bowl. Each serving comes out to be 276 Calories, 24 g Fat, 6 g Net Carbs, and 8 g Protein

Screen Shot 2021-09-16 at 11.44.55 AM

Cold Zucchini Salad

The Preparation

  • 16 ounces zucchini
  • Salt, to taste
  • 1 tablespoon butter
  • Pepper, to taste
  • 1.5 ounces celery, sliced
  • 1 ounce green onion, chopped
  • 0.5 cups mayonnaise
  • 1 tablespoon chopped chives
  • 1 teaspoon Dijon mustard

The Execution

  1. 1. Peel the zucchini and then slice in half length-wise. Use a spoon to scrape out the seeds of the zucchini. Chop zucchini into half-inch slices. Place the zucchini in a colander with salt to draw the water out. Leave for 5-10 minutes and then lightly press remaining water out of the zucchini.
  2. 2. Quickly sautee the zucchini in a pan with butter over medium heat. Season with salt and pepper to taste. Cook the zucchini until slightly softened, about 2-3 minutes. Remove from the heat and set aside to cool.
  3. 3. Once the zucchini is cooled, mix together the remaining ingredients into a bowl and serve.

Notes

This makes a total of 3 servings of Cold Zucchini Salad. Each serving comes out to be 469 Calories, 47.8g Fats, 5.2g Net Carbs, and 3.7g Protein.

Screen Shot 2021-09-16 at 11.20.07 AM

Vegetarian Taco Stuffed Avocados

The Preparation

  • For the Filling
  • 7 ounces cauliflower
  • 1 cup raw walnuts
  • 1 tablespoon hulled hemp seeds
  • 1 teaspoon cumin
  • 1 teaspoon garlic powder
  • 1 teaspoon onion powder
  • 2 teaspoons smoked paprika
  • 2 teaspoon adobo sauce
  • 4 tablespoon avocado oil, divided
  • 2 tablespoon shredded cheddar cheese
  • 1 teaspoon salt
  • For the Avocado Boats
  • 1/2 cup taco filling
  • 1/2 medium avocado
  • 1 tablespoon sour cream
  • 1 tablespoon shredded cheddar cheese

The Execution

  1. Break the cauliflower into florets and place in a food processor with the raw walnuts, hemp seeds, and seasonings.
  2. Pulse the mixture a few times until the cauliflower and nuts become a crumble.
  3. Working in two batches, heat half of the oil in a large non-stick skillet over medium heat and add half of the taco meat mixture. Stir well as the nuts are toasted and the cauliflower softens.
  4. Add half of the adobo sauce and fold it into the mixture, making sure the mix is browning evenly on both sides.
  5. Remove from heat and fold in the shredded cheese, season with salt, and add to a serving bowl. Repeat with the rest of the taco filling.
  6. Slice the avocado in half and remove the stone. Scoop part of the avocado out with a spoon to make room for the taco mixture. Save and add as a topping later.
  7. Fill with ½ cup prepared taco mixture and top with sour cream, shredded cheddar cheese, or any of your favorite low carb taco toppings!

Result

This makes a total of 1-servings of Vegetarian Taco Stuffed Avocado. Each serving comes out to be 392.17 Calories, 46.49g Fat, 6.3g Net Carbs, and 13.23g Protein.

Screen Shot 2021-09-16 at 11.10.23 AM

Vegan Walnut Chili Recipe

The Preparation

Chili:

  • 5 tablespoon avocado oil
  • 5 medium celery stalks, diced
  • 2 teaspoon fresh garlic, minced
  • 1 1/2 teaspoon ground cinnamon
  • 2 teaspoon chili powder
  • 4 teaspoon cumin
  • 1 1/2 teaspoon smoked paprika
  • 2 medium green bell pepper, diced
  • 1 medium zucchini
  • 8 ounce cremini mushrooms
  • 2 ounce chipotle peppers in adobo sauce
  • 1 1/2 tablespoon tomato paste
  • 15 ounce canned diced tomatoes
  • 4 cup vegetable broth
  • 1/2 cup unsweetened cartoon coconut milk
  • 20 ounce vegan meat crumbles
  • 1 cup walnuts, crushed
  • 1 tablespoon unsweetened cocoa powder

Garnish:

  • 4 tablespoon fresh cilantro
  • 2 medium avocado, sliced
  • 4 tablespoon red radish, sliced
  • Salt and pepper to taste

The Execution

  1. Measure out and prepare all the ingredients.
  2. In a pan, heat up the avocado oil and add the celery. Cook until softened up while stirring occasionally, about 4-5 minutes.
  3. Add garlic, cinnamon, chili powder, cumin, and smoked paprika. Stir this together until well combined.
  4. Add bell pepper, zucchini, and mushrooms. Season with salt and pepper to taste. Cook this for 4-6 minutes.
  5. Add the chipotle pepper, tomato paste, tomatoes, vegetable broth, coconut milk, vegan meat crumble, walnuts, and unsweetened cocoa powder. Stir until well combined. Let this cook for 20-25 minutes until the chili is thick and hot.
  6. Top the chili with fresh cilantro, avocado slices, and sliced radishes. Season with additional salt and pepper to taste.

Notes

This makes a total of 6 servings of Keto Vegan Walnut Chili. Each serving comes out to be 531 calories, 39g fat, 10.5g net carbs, and 30.1g protein.

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