Tag Archive | Recipes

Roasted Brussels Sprouts

RoastedBrusselSprouts.jpg

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

PER SERVING: CALORIES 206 | FAT 18G | CARBOHYDRATES 5G | FIBER 2G | NET CARBOHYDRATES 3G | PROTEIN 6G

INGREDIENTS:

  • 2 pounds Brussels sprouts, halved
  • 8 pieces bacon, diced
  • 3 cloves garlic, minced
  • ½ cup olive oil
  • 1 teaspoon salt
  • freshly cracked pepper
  • ¼ cup Parmesan cheese, grated

PREPARATION:

  1. Preheat oven to 400 degrees. Prepare all ingredients and mix them in a bowl, except for the Parmesan. Lay out evenly on a lightly sprayed or greased sheet pan.
  2. Roast in the oven about 25-35 minutes (rotate pan every 10 minutes) or until soft and golden brown. Toss with Parmesan cheese 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.

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Curried Cauliflower

Curried Cauliflower

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

PER SERVING: CALORIES 183 | FAT 15G | CARBOHYDRATES 9G | FIBER 4G | NET CARBOHYDRATES 5G | PROTEIN 4G

This curried cauliflower is a great keto-friendly vegetable to pair with a high-fat/high-protein entrée, such as our prime rib or mahi mahi recipe. When paired with enough protein, this recipe provides a balanced meal that is very close to the ideal 75/5/20 percent macro range. It is super easy to prepare, and the coconut oil mixed with the curry powder and soy sauce yields a nice contrast of pungent flavors.

INGREDIENTS:

  • 1 head cauliflower
  • 4 tablespoons coconut oil, melted
  • 2 tablespoons curry powder
  • 1 tablespoon soy sauce
  • juice from 1 lemon

PREPARATION:

  1. Preheat oven to 425 degrees. Cut the cauliflower into even-sized florets. Toss all ingredients together in a bowl. Dump onto a sheet pan and spread evenly.
  2. Roast in the oven for 10 minutes and rotate the pan. Cook for another 10 minutes and check for doneness. The cauliflower should be golden brown and tender all the way through. Another 5-10 minutes may be required.
  • 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.

Spinach Dip

SpinachDip

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

PER (3OZ) SERVING: CALORIES 185 | FAT 17G | CARBOHYDRATES 2.8G | FIBER .8G | NET CARBOHYDRATES 2G | PROTEIN 5G

This recipe is great served hot or cold. It makes for the perfect dip when scooped with vegetables or low-carb chips and crackers, but it is also a delicious addition to a meal when used as a topper to chicken, fish and steak. The recipe makes about 3 cups.

INGREDIENTS:

  • 1 (10oz) package of frozen spinach, thawed and drained
  • 8oz cream cheese
  • ¼ cup mayonnaise
  • ½ cup Parmesan cheese, grated
  • 1 teaspoon salt
  • freshly ground pepper
  • 1 teaspoon garlic powder
  • ¼ teaspoon onion powder
  • dash of Tabasco
  • juice from half a lemon

PREPARATION:

  1. Put all ingredients in a mixing bowl; mix thoroughly. Check seasoning and adjust accordingly. Top with additional Parmesan.
  2. To serve hot, put dip in a small (sprayed/greased) baking dish or oven-safe bowl. Bake at 350 degrees for about 15-25 minutes.
  • Prep Time: 10 minutes
  • Cook Time: 15-25 minutes
  • 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.

Italian Meatballs

Italian-Meatballs

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

PER SERVING OF 3-4 MEATBALLS: CALORIES 451 | FAT 39G | CARBOHYDRATES 3G | FIBER 1G | NET CARBOHYDRATES 2G | PROTEIN 22G

This recipe for Italian meatballs is simple to prepare, and it is very similar in both flavor and preparation to any classic meatball recipe. While they can be served with tomato sauce and/or even low-carb noodles, one of my favorite (keto-friendly) ways to serve them is over a spinach or mixed green salad, with the remaining fat from the pan and a little bit of balsamic vinegar drizzled over top.

 

INGREDIENTS:

  • 1 pound ground beef
  • 1 teaspoon Italian seasoning
  • 1 teaspoon granulated garlic
  • ½ teaspoon onion powder
  • 2 teaspoons salt
  • ½ teaspoon black pepper
  • 1 teaspoon Worcestershire sauce
  • 2 tablespoons tomato paste
  • 1 large egg
  • 2 tablespoons flaxseed meal
  • ¼ cup Parmesan cheese, grated
  • ¼ cup mozzarella cheese, shredded

PREPARATION:

  1. Put the first 8 ingredients (down to the tomato paste) in a large bowl and mix thoroughly with your hands. Then add the rest of the ingredients and continue to mix until thoroughly incorporated.
  2. Preheat the oven to 400 degrees. Start to form your meatballs (using a spoon to scoop each can help to keep the size consistent). Roll each meatball in your hands and place on a lightly sprayed/greased sheet pan (the pan can be lined with foil or parchment paper for an easier cleanup). You should end up with about 12-16 meatballs.
  3. Put the tray in the oven and bake for about 20 minutes until cooked all the way through.
  • 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.

Cauliflower Puree

Cauliflower-Puree

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

PER SERVING: CALORIES 330 | FAT 30G | CARBOHYDRATES 10G | FIBER 4G | NET CARBOHYDRATES 6G | PROTEIN 5G

This easy recipe is a perfect substitute for mashed potatoes that pairs well as a side with any protein, especially steak. The results yield a nearly perfect ratio of fats to carbohydrates and protein.

INGREDIENTS:

  • 1 large head cauliflower, cored and cut into small florets
  • 1 stick butter, melted
  • 2 tablespoons heavy cream
  • ¼ cup sour cream
  • 2 teaspoons salt
  • ½ teaspoon black pepper
  • ½ teaspoon garlic powder
  • 1 tablespoon chives, finely sliced (optional)

PREPARATION:

  1. Preheat the oven to 375 degrees. Put the cauliflower in a large pot of salted water and boil for about 8 minutes until it is tender. Strain the cauliflower through a colander and lay it evenly on a sheet pan. Put in the oven for about 5 minutes to dry it out.
  2. Heat the butter and heavy cream to a light simmer until hot and melted. Put the cauliflower, butter/cream mixture, sour cream, salt, pepper, and garlic powder in a blender or food processor and puree until smooth.
  3. Transfer to a microwave-safe bowl and microwave for 1-2 minutes, stirring halfway through until hot. Mix in the sliced chives if desired.
  • 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.

Kale Salad

Kale-Salad

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

PER SERVING: CALORIES 209 | FAT 17G | CARBOHYDRATES 7G | FIBER 2G | NET CARBOHYDRATES 5G | PROTEIN 7G

This kale salad recipe is a great addition to a ketogenic diet. Most people on a low-carb/high-fat diet struggle to get a sufficient balance of nutrients. This nutrient-dense salad offers a great source of fiber, minerals and vitamins, such as vitamins A, C and K, while staying low on the glycemic index.  Pair this with a low-carb/high-protein entrée, such as our Prime Rib or Parmesan-Encrusted Halibut recipe for a meal that falls very close into the ideal 75/5/20 percent range.

INGREDIENTS:

  • VINAGRETTE
  • 1 small shallot, minced
  • 1 clove of garlic, minced
  • ¼ cup apple cider vinegar
  • ¼ cup olive oil
  • 1 tablespoon artificial sweetener
  • 1 tablespoon Dijon mustard
  • 2 tablespoons water
  • pinch of salt and pepper
  • SALAD
  • 1 bunch chopped kale, stems removed
  • ½ apple, cored and diced or thinly sliced
  • ½ cup shredded radish
  • juice from 1 lemon
  • 2 tablespoons olive oil
  • salt and pepper to taste
  • ¼ cup Parmesan cheese
  • ½ cup feta cheese
  • 8 pieces bacon, cooked and diced

PREPARATION:

  1. To prepare the vinaigrette, simply puree all of the ingredients in a blender or food processor until smooth and creamy.
  2. Next, put the salad ingredients in a bowl and add the lemon juice, olive oil and a good pinch of salt and pepper. Mix together well while lightly massaging the lemon juice and olive oil into the kale.
  3. Then, top with the Parmesan and drizzle with the dressing. Toss well and allow to marinade for at least a few minutes before serving. Garnish with the feta cheese and cooked bacon.
  • 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.

Smoked Salmon Dip

Smoked-Salmon-Dip

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

PER 3OZ SERVING: CALORIES 171 | FAT 15G | CARBOHYDRATES 2G | FIBER 0G | NET CARBOHYDRATES 2G | PROTEIN 7G

This delicious smoked salmon dip recipe is easy to prepare, and it makes for a great snack with vegetables and low-carb crackers or as a nice condiment to a piece of fish.

INGREDIENTS:

  • 1 cup cream cheese
  • ¼ cup sour cream
  • 2 tablespoons mayonnaise
  • 8oz smoked salmon
  • 1 teaspoon salt
  • freshly cracked pepper
  • 1 tablespoon fresh lemon juice
  • ¼ teaspoon Tabasco
  • 2 teaspoons dried dill
  • ½ teaspoon garlic powder
  • ½ teaspoon onion powder
  • 2 tablespoons fresh chopped chives (optional)

PREPARATION:

  1. Simply combine all ingredients in a mixer or food processor. Whip/process until evenly blended. Scrape down the sides during the process if needed.
  2. Adjust seasoning if needed by adding a bit more salt, Tabasco and/or lemon juice.
  • 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.