Blue Cheese Butter

Bleu-Cheese-Butter-

Enjoy this recipe that I created for www.ketologic.com.

PER SERVING: CALORIES 156 | FAT 16G | CARBOHYDRATES 0G | FIBER 0G | NET CARBOHYDRATES 0G | PROTEIN 3G

This simple blue cheese butter is a great accompaniment to many meals. It is classically melted over steak, but it is also a great topper to other proteins, such as chicken, fish and pork. It can even be a delicious addition when mixed in with vegetables or added to soups and stews.

INGREDIENTS:

  • ½ cup butter, softened
  • ½ cup blue cheese (or gorgonzola), crumbled
  • 1 teaspoon garlic powder
  • 1 tablespoon chopped parsley (optional)
  • pinch of salt and pepper

PREPARATION:

  1. Combine all ingredients in a bowl and mix together until thoroughly incorporated. This can be done with an electric mixer at low speed.
  2. Scoops of the butter can be served as is, but you can also scoop tablespoons of the butter onto a greased/sprayed sheet pan or plate and put the pan/plate in the freezer. Once frozen, place the frozen tablespoons of butter into a storage container for future use and keep frozen until serving.
  • Yield: 16

http://www.ketologic.com

http://www.yourwaycuisine.com

Brandon McDearis is the owner of Your Way Cuisine, http://www.yourwaycuisine.com, a personal chef and nutrition consulting business. He is also a professional wanderer that spends much of his year trotting the globe and working in places such as Alaska, Australia, and Antarctica.

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Creamed Spinach

Creamed-Spinach-

Enjoy this recipe that I created for www.ketologic.com.

PER SERVING: CALORIES 277 | FAT 21G | CARBOHYDRATES 13G | FIBER 6G | NET CARBOHYDRATES 7G | PROTEIN 9G

This creamed spinach recipe makes for a great side that will fall into an ideal 75/5/20 percent macro-range when paired with a high-fat, high-protein entrée such as our prime rib or Parmesan-encrusted halibut recipe.

INGREDIENTS:

  • 2 tablespoons butter
  • 2 tablespoons olive oil
  • 1 small onion, diced
  • 2 cloves garlic, minced
  • 3 bunches or bags of fresh spinach, about 15 ounces
  • 2 teaspoons salt
  • 1 teaspoon pepper
  • ¼ cup heavy cream
  • ¼ cup cream cheese

PREPARATION:

  1. Heat the butter and olive oil in a skillet at medium-high heat. Add the onion and garlic and stir continuously for about 2-3 minutes until soft. Add the spinach a handful at a time and cook until all of it is wilted down. Put the spinach in a fine mesh strainer and squeeze out the liquid.
  2. Return the spinach to the pan, season with the salt and pepper and add the heavy cream. Cook down until the cream starts to bubble. Mix in the cream cheese until it melts all the way through and the mixture is thick and bubbly. Remove from the heat and serve.
  • Yield: 4

http://www.ketologic.com

http://www.yourwaycuisine.com

Brandon McDearis is the owner of Your Way Cuisine, http://www.yourwaycuisine.com, a personal chef and nutrition consulting business. He is also a professional wanderer that spends much of his year trotting the globe and working in places such as Alaska, Australia, and Antarctica.

Brussels Sprouts Au Gratin

Brussel-Sprouts-Au-Gratin

I apologize for slacking so much with getting these out on social media lately. I got seriously ill while traveling abroad, and I’m just now getting back to putting these out there.

This is a good one that was leftover from the Thanksgiving batch of recipes. If you are interested in any ketogenic supplements, then take a look here on the website at www.ketologic.com. They have some nice deals going right now. I’m not normally one to push supplements, but these Ketologic products are very clean and effective.

PER SERVING: CALORIES 610 | FAT 52G | CARBOHYDRATES 12G | FIBER 5G | NET CARBOHYDRATES 7G | PROTEIN 21G

“Au Gratin” (pronounced oh-GRAH-tan) is a fancy way to describe a baked dish that’s smothered in cheese and breadcrumbs. Our version is also made with lots of gooey cheese, but instead of breadcrumbs, we use crushed pork rinds. This gives you a crispier and tastier topping without any carbs. Definitely something you can be thankful for at your Thanksgiving dinner.

INGREDIENTS:

  • 1 pound Brussels sprouts
  • 4 slices bacon, diced
  • 2 tablespoons olive oil
  • 2 tablespoons butter, melted
  • 3 cloves garlic, minced
  • 1 teaspoon dried thyme
  • 1 teaspoon onion powder
  • pinch of salt and pepper
  • 1 cup heavy cream
  • 1 cup shredded Gruyere cheese, divided
  • 1/2 cup grated Parmesan cheese, divided
  • 1 ounce crushed pork rinds*

*Can substitute with ¼ cup slivered almonds (Fat: 81% Carbs: 6% Protein: 13%)

Note: It is always preferential to use grass-fed meat and dairy products, as well as Himalayan salt.

PREPARATION:

  1. Preheat oven to 400 degrees. Slice the ends off the Brussels sprouts and cut them in half length-wise. In a large bowl, toss the Brussels sprouts with olive oil, butter, garlic, onion powder, and a generous pinch of salt and pepper.
  2. Spread the bacon on a sheet pan and bake for 5 minutes. Pour the Brussels sprouts evenly onto the pan and bake until they begin to brown and the bacon gets crisp (about 10 to 15 minutes; more time may be required depending on your oven).
  3. Remove the pan from the oven and put the Brussels sprouts back into a bowl. Add the heavy cream, 1/2 cup of shredded Gruyere, and 1/4 cup grated Parmesan.
  4. Pour the mixture into a greased/sprayed baking dish and sprinkle the rest of both cheeses and the crushed pork rinds evenly on top.
  5. Reduce oven to 375 degrees and bake for about 15 minutes until the top is golden brown.
  • Yield: 4

http://www.ketologic.com

http://www.yourwaycuisine.com

Brandon McDearis is the owner of Your Way Cuisine, http://www.yourwaycuisine.com, a personal chef and nutrition consulting business. He is also a professional wanderer that spends much of his year trotting the globe and working in places such as Alaska, Australia, and Antarctica.

Turkey Pot Pie

Turkey-Pot-Pie

Enjoy this Thanksgiving recipe that I created for www.ketologic.com. It is an easy and tasty way to use that leftover turkey this weekend.

PER SERVING: CALORIES 400 | FAT 32G | CARBOHYDRATES 5G | FIBER 2G | NET CARBOHYDRATES 3G | PROTEIN 20G

If you make our Oven-Roasted Turkey Legs for Thanksgiving, you probably won’t have any leftovers. But do yourself a favor and save about two cups’ worth so you can enjoy this Turkey Pot Pie the day after. You’re welcome.

INGREDIENTS:

  • 3 tablespoons butter
  • 1/2 onion, finely diced
  • 1 carrot, peeled and diced small
  • 2 sticks celery, diced small
  • 3 cloves garlic, minced
  • 1/4 cup white wine
  • 2 cups leftover turkey meat, roughly chopped
  • 1 cup heavy cream
  • 4 ounces (1/2 cup) cream cheese, divided
  • 1/2 cup Parmesan cheese, grated
  • 1/4 cup peas, frozen
  • 1 teaspoon Worcestershire sauce
  • dash of Tabasco sauce
  • 1 cup mozzarella or white cheddar, shredded
  • 1 egg
  • 3/4 cup almond flour*
  • 1 teaspoon garlic powder
  • 1 teaspoon onion powder
  • salt and pepper to taste

*Can substitute with ½ cup almond flour and ¼ cup ground flax to increase healthy omega-3 fats and reduce protein ratio.

Note: It is always preferential to use grass-fed meat and dairy products, as well as Himalayan salt.

PREPARATION:

  1. Filling Preparation: In a pot or large skillet, melt the butter at medium-high heat and add the onion, carrots, and celery. Stir frequently for about 5 minutes. Add the garlic and continue stirring for another 2 minutes.
  2. Add the white wine and stir until most of the liquid has evaporated. Add the heavy cream, stir, and bring to a simmer. Reduce heat to medium-low and let simmer for 5 to 10 minutes.
  3. Add half of the cream cheese (1/4 cup) and Parmesan cheese and stir until fully incorporated and melted. Add the rest of the ingredients and stir together. Add salt and pepper as needed. Pour the mixture into a sprayed/greased casserole dish.
  4. Crust Preparation: Preheat oven to 375 degrees. Combine the shredded cheese and remaining cream cheese in a microwave-safe bowl and microwave for 1 minute. Stir the mixture and microwave for 1 more minute until melted, but not piping hot.
  5. Mix the egg into the cheese mixture, then add the rest of the dry ingredients. Mix together until a dough forms. Roll the dough out to flatten it, then place it over the filling mixture in the casserole dish.
  6. Bake in the oven for 15 minutes. Rotate the pan, and bake for another 10 to 15 minutes until the crust is golden brown and cooked all the way through. Note: Cooking times may vary slightly depending on the oven.
  • Yield: 8

http://www.ketologic.com

http://www.yourwaycuisine.com

Brandon McDearis is the owner of Your Way Cuisine, http://www.yourwaycuisine.com, a personal chef and nutrition consulting business. He is also a professional wanderer that spends much of his year trotting the globe and working in places such as Alaska, Australia, and Antarctica.

Homemade Keto Gravy

Keto Gravy

Enjoy this Thanksgiving recipe for a keto-friendly gravy that I created for www.ketologic.com.

PER SERVING: CALORIES 170 | FAT 18G | CARBOHYDRATES 0G | FIBER 0G | NET CARBOHYDRATES 0G | PROTEIN 1G

This homemade gravy perfectly complements our Oven-Roasted Turkey Legs. Don’t even think about getting store-bought gravy from a jar or a pouch (loaded with empty carbs). The real deal is made from pan drippings. Our version also adds richness with heavy cream and a fragrant pop of fresh herbs. This gravy will make everything on your Thanksgiving plate taste better.

Note: make our Oven-Roasted Turkey Legs, then collect the pan drippings after they come out of the oven.

INGREDIENTS:

  • Innards of a turkey (optional)
  • 1/2 cup of pan drippings from roasted whole turkey or legs
  • 3 cups chicken stock
  • 1/2 cup heavy cream
  • pinch of salt and pepper
  • 1 teaspoon Worcestershire sauce
  • dash of hot sauce
  • 1/4 teaspoon xanthan gum
  • 1 teaspoon fresh thyme, chopped

Note: It is always preferential to use grass-fed meat and dairy products, as well as Himalayan salt.

PREPARATION:

  1. Put the innards of the turkey (if using), the pan drippings, chicken stock, and heavy cream into a saucepan and bring to a boil. Reduce heat to medium-low and simmer uncovered for about one hour until it reduces by half.
  2. Blend the gravy with a hand-held immersion blender or in a blender. Return the gravy to the stove and bring it back to a simmer over medium-low heat.
  3. Add the Worcestershire sauce, hot sauce, xanthan gum, and thyme, and whisk until it thickens to the desired consistency. Remove from heat and serve.
  • Yield: 8

http://www.ketologic.com

http://www.yourwaycuisine.com

Brandon McDearis is the owner of Your Way Cuisine, http://www.yourwaycuisine.com, a personal chef and nutrition consulting business. He is also a professional wanderer that spends much of his year trotting the globe and working in places such as Alaska, Australia, and Antarctica.

Chicken Broccoli Casserole

Chicken-and-Broccoli-Casserole

Enjoy this recipe that I created for www.ketologic.com.

PER SERVING: CALORIES 490 | FAT 38G | CARBOHYDRATES 7G | FIBER 2G | NET CARBOHYDRATES 5G | PROTEIN 31G

This recipe for chicken broccoli casserole is another ketogenic twist on a classic comfort food, where the results aren’t all that different from the original. The flaxseed meal adds a bit of fiber to the recipe and gives a nice consistency throughout, where rice would traditionally be used as the filler. Topping the casserole with the crushed pork rinds and remaining cheese gives it a nice, crispy finish.

INGREDIENTS:

  • 1 pound chicken breasts
  • 4 tablespoons olive oil
  • salt and pepper to taste
  • 1 head of broccoli, cut into small florets
  • ½ cup flaxseed meal
  • ½ cup sour cream
  • ½ cup cream cheese, softened
  • ½ cup heavy cream
  • 3 cups shredded sharp cheddar cheese, divided
  • 2 teaspoons Kosher salt
  • 1 teaspoon pepper
  • 1 teaspoon garlic powder
  • 1 teaspoon onion powder
  • dash of hot sauce
  • 1 ounce pork rinds, crushed

PREPARATION:

  1. Preheat oven to 375 degrees. Place the chicken on a baking sheet along with the broccoli. Toss both the chicken and broccoli in the olive oil and sprinkle lightly with salt and pepper. Bake for about 30 minutes, until the broccoli is tender and the chicken is cooked all the way through and an internal temperature of 165 degrees is reached.
  2. Pull the cooked chicken apart with two forks or chop it up into small chunks (ideally, it is pulled apart and stringy) and put it into a large bowl. Rough chop the broccoli into smaller pieces and add it to the bowl with the chicken. Add all of the remaining ingredients to the bowl, except for half (1 and 1/2 cups) of the cheddar cheese and the crushed pork rinds, and mix together thoroughly.
  3. Pour the casserole mixture into a sprayed/greased casserole pan and top with remaining cheese and pork rinds. Bake uncovered for 20-30 minutes at 375 degrees until bubbly and golden brown on top.
  • Yield: 8

http://www.ketologic.com

http://www.yourwaycuisine.com

Brandon McDearis is the owner of Your Way Cuisine, http://www.yourwaycuisine.com, a personal chef and nutrition consulting business. He is also a professional wanderer that spends much of his year trotting the globe and working in places such as Alaska, Australia, and Antarctica.

Butternut Squash Soup

Butternut-Soup

Enjoy this recipe that I created for www.ketologic.com.

PER SERVING: CALORIES 250 | FAT 22G | CARBOHYDRATES 9G | FIBER 1G | NET CARBOHYDRATES 8G | PROTEIN 3G

This recipe for butternut squash soup is very easy to prepare and the results are delicious. It’s best to pair this soup with a protein to balance the macronutrients, as the carbs are a little high compared to the protein. One easy way to balance that ratio is by simply adding shredded chicken or pork to the soup. Just one cup of protein can bring this soup very close to the ideal 75/5/20 macro range.

INGREDIENTS:

  • 4 cups butternut squash, peeled and cubed (can be found pre-cut in the produce section)
  • 4 tablespoons olive oil
  • 4 pieces bacon, chopped
  • 2 tablespoons butter
  • 1 yellow onion, diced
  • 3 cloves garlic, minced
  • 1/4 cup white wine
  • 2 teaspoons fresh thyme
  • 1/4 teaspoon cinnamon
  • 1/8 teaspoon nutmeg
  • 2 cups chicken stock
  • 1 cup heavy cream
  • 1 teaspoon artificial brown sugar (Truvia Brown Sugar Blend)
  • salt and pepper to taste
  • dash of hot sauce

PREPARATION:

  1. Preheat the oven to 400 degrees. Toss the butternut squash cubes in a bowl with the olive oil; season with salt and pepper. Lay the squash evenly on a lightly sprayed/greased sheet pan and roast in the oven for about 25-30 minutes (rotating the pan halfway through) until it begins to brown and is soft all the way through.
  2. Put the chopped bacon in a large soup pot and turn the heat on medium-low. Let the fat render slowly, stirring often with a spoon for about 5-7 minutes. Add the butter, onion and garlic; cook until soft (about another 5 minutes), stirring often.
  3. Increase the heat to high and add the white wine; stir constantly for about 45 seconds until most of the liquid has evaporated, scraping any bits off of the bottom of the pot. Add the next 5 ingredients and bring to a boil. Reduce heat to low and cover. Let simmer for 30 minutes, stirring occasionally.
  4. Turn the heat off on the stove. Season with the artificial brown sugar, dash of hot sauce and salt and pepper. Blend the soup with an immersion stick blender or scoop into a blender and puree until smooth. Adjust seasoning as needed with salt, pepper or spice. Sweeten with more brown sugar blend if needed.
  • Yield: 8

http://www.ketologic.com

http://www.yourwaycuisine.com

Brandon McDearis is the owner of Your Way Cuisine, http://www.yourwaycuisine.com, a personal chef and nutrition consulting business. He is also a professional wanderer that spends much of his year trotting the globe and working in places such as Alaska, Australia, and Antarctica.