Recipes

Can you believe we’re more than halfway through the year? I sure can’t. When it hit me that we were 6 months into 2018, I did a bit of a mental check-in on how things have been going so far this year—it’s definitely had its ups and downs. My challenges this year have been mainly with my health, but when our health is off-balance, it tends to drip over into every area of life.

There is always a silver lining, though: my health setbacks have been a huge wake-up call. For the past 5 years, my body has been either pregnant, nursing, or both, and that has without a doubt taken a huge toll on me. There have been times when I’ve neglected my physical, mental, and emotional health. There have been times when I got lazy with vitamins and just stopped caring. There have been times when my anxiety felt out of control. I’ve had a lot of inflammation and allergic reactions. A lot of illness. Things seemed to get worse after I had to take antibiotics for an infection this past winter.

About a month ago, I finally said enough is enough! I needed to stop and listen. Since then, I have committed to taking time for myself to heal. To go to those doctors appointments I’ve been putting off. It’s easy to let things slide when life is busy. Having kids can be all-consuming…they are so needy (for good reason), but wow parenthood can really make you lose yourself if you let it.

If you’re going through one of those life phases where you feel like you just can’t “get it together,” you aren’t alone. This too shall pass. And when it does, you will be stronger and wiser. And don’t lose gratitude for everything that’s going well along the way. Gratitude is definitely an anchor through the challenging times.

Meet jackfruit. Have you tried it before? I’ll admit I was a bit scared when I first saw the funky-looking fruit (and cans of jackfruit mystified me!). But after playing around with it for a few weeks, I’ve come to really love it. And I have so many fun jackfruit recipes ideas! A reader wrote to me the other week asking for help. He said his daughter can’t have legumes or nuts, so I put my thinking cap on and thought about how I could use jackfruit to create a delicious salad dish that she could enjoy on bread, wraps, rice cakes, or crackers. Jackfruit does lack the robust amount of protein you’d find in legumes and nuts, but I find adding hemp hearts (either by mixing them into the salad or adding on top) works great for boosting protein.

I really like the Native Forest brand of canned jackfruit. You don’t need to cook it to soften before use (unlike Cha’s Organics brand). After rinsing and draining it, I slice the spongy, firm core off each piece. If using jackfruit straight from the can, the core is a bit too firm for this recipe. You’ll only want to use the soft, stringy jackfruit that resembles pulled pork/chicken (in the photo below, that’s the stuff on the left!). With a bit of slicing and dicing, you’re ready to roll!

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Vegan, gluten-free, nut-free, refined sugar-free, soy-free

By Angela Liddon

I recently started experimenting with jackfruit recipes, and I discovered that jackfruit makes a fantastic sub for chicken in a traditional chicken salad. My goodness, it’s delicious (and not only is jackfruit delicious, it’s rich in Vitamin C too)! Because jackfruit has such a mild flavour, it takes on all the wonderful flavours in this dish—tangy lemon and dill, creamy eggless mayo, savoury garlic, and smoky paprika. I’ve added fresh vegetables like celery, green onion, and bell peppers to give it a great crunch and loads of fibre. Serve this salad in pieces of Boston or Bibb lettuce, in a wrap or sandwich, or on crackers. To boost the protein, I like adding hemp hearts. You can find canned jackfruit online or in health food stores, Asian grocery stores, and the international section of some chain grocers. Recipe is adapted from my favourite Chickpea Salad.

Yield
4 servings
Prep time
15 Minutes
Cook time
0 Minutes

Ingredients:

  • 1 (14-ounce/398 mL) can young jackfruit (in brine)*
  • 2 medium (140 g) stalks celery, finely chopped
  • 3 medium (45 g) green onions, thinly sliced
  • 1/2 cup (67 g) finely chopped red bell pepper
  • 3 tablespoons (45 mL) store-bought vegan mayo or 5-Minute Mayo**
  • 1 small (5 g) clove garlic, minced
  • 2 to 3 teaspoons (3 g) minced fresh dill
  • 2 to 3 teaspoons (10 to 15 mL) fresh lemon juice, to taste
  • 1/2 teaspoon smoked paprika
  • 1/4 teaspoon fine sea salt, or to taste
  • Freshly ground black pepper, to taste

Directions:

  1. Drain and rinse the jackfruit. Place the drained jackfruit segments onto a large cutting board. Using a knife, slice off the fibrous core of each jackfruit segment. You’ll only want to use the “stringy” parts that resemble pulled pork. Discard the core and chop the remaining pieces into small 1/2-inch chunks. It should look like shredded chicken and you should have about 1 1/2 cups chopped.
  2. Add the chopped pieces to a bowl and stir in the celery, green onions, bell peppers, mayonnaise, and garlic until combined.
  3. Now stir in the dill and season with the lemon juice, smoked paprika, salt, and pepper, adjusting quantities to taste after mixing.
  4. Serve in a sandwich or wrap, on top of a big salad, or with crackers. I love enjoying it with rice cakes and mashed avocado too. Leftovers can be refrigerated in an airtight container for 3 to 4 days. Stir before serving.

Nutrition Information

In case anyone is wondering, I served the salad on rice cakes with mashed avocado, hemp hearts, and a sprinkle of pink salt. So good!

Article source: http://ohsheglows.com/2018/07/12/smoky-jackfruit-chicken-salad/

Enjoy the thrill of the grill without setting foot outdoors, thanks to these easy weeknight recipes.

Grilled summer vegetables

Photo by Olha Afanasieva via Shutterstock.com

George Foreman made a household name for himself showing how an 
indoor grill could cook meat with less fat in half the time, yet his gourmet gadget—as well as other two-sided countertop grills, such as panini presses—offer an unlimited range of speedy, tasty veg options. Let the following meals-for-two get your creative juices flowing, and before long, you’ll be coming up with some lean, mean grilling action of your own.

Grilled Radicchio with Creamy Walnut Sauce
Serves 2  |  30 minutes or fewer

The nonstick surface of a countertop grill means you don’t have to put together a fancy marinade to make 
tasty, tender grilled radicchio.

3 small radicchio heads, halved lengthwise
1/4 cup walnut halves, plus more for garnish, optional
1 clove garlic, peeled
2 Tbs. plain unsweetened soymilk
1 Tbs. vegan sour cream
1/4 tsp. vegan Worcestershire sauce
2 tsp. balsamic vinegar
1/2 cup quartered red or green seedless grapes

1. Place radicchio halves cut-side up on grill. Close, and grill 10 to 12 minutes, or until pronounced grill marks appear and radicchio is just tender.
2. Meanwhile, chop 1/4 cup walnut halves with garlic in mini food processor or blender. Add soymilk, sour cream, and Worcestershire sauce, and blend until smooth and creamy. Season with salt and pepper, if desired.
3. Place 3 radicchio halves cut-side up on each plate. Sprinkle each 
serving with 1 tsp. balsamic vinegar. Serve with walnut sauce, and garnish with grapes and walnut halves, if using.

PER SERVING: 152 CAL; 4 G PROT; 10 G TOTAL FAT (1 G SAT FAT); 14 G CARB; 0 MG CHOL; 59 MG SOD; 2 G FIBER; 8 G SUGARS

Grilled Vegetables with Miso Sauce
Serves 2  |  30 minutes or fewer

Grill-roasted Asian-style vegetables hit the spot on a weeknight. Serve over a bed of steamed basmati or jasmine rice.

Vegetables

1/4 red kuri or kabocha squash, seeded and cut into 1/2-inch-thick slices
1 small red onion, sliced
2 tsp. sesame oil
1 large bok choy, leaves separated

Miso Sauce

1 Tbs. miso paste
1 clove garlic, minced (1 tsp.)
1/2 tsp. light brown sugar
1 tsp. sesame oil
1/2 tsp. rice vinegar
2 green onions, chopped (1/4 cup)
1 Tbs. toasted sesame seeds

1. To make Vegetables: Brush squash and onion slices with oil. Spray grill with cooking spray, and lay squash slices on grill. Close, and cook on medium-high 10 minutes, or until squash is tender; transfer to plate. Place onion slices on grill; cook 4 to 5 minutes, or until crisp-tender; transfer to plate. Place bok choy leaves on grill; cook 3 to 4 minutes, or until wilted and crisp-tender; transfer to plate.
2. Meanwhile, to make Miso Sauce: Combine miso paste, garlic, brown sugar, and 1/4 cup water in small saucepan. Bring to a simmer over medium heat. Cook 1 minute, or until miso dissolves and begins to bloom. Remove from heat; stir in oil and vinegar. Fold in green onions and sesame seeds.
3. Serve Grilled Vegetables drizzled with Miso Sauce, or serve Miso Sauce 
on the side.

PER SERVING (11/2 CUPS VEGETABLES AND 3 TBS. SAUCE): 184 CAL; 5 G PROT; 10 G TOTAL FAT (1 G SAT FAT); 21 G CARB; 0 MG CHOL; 379 MG SOD; 4 G FIBER; 8 G SUGARS

Grilled Mango Sundaes
Serves 2  |  30 minutes or fewer

A few minutes on the grill gives mangoes a rich, creamy texture without overcooking them to mush. This recipe can also be made with plums, peaches, nectarines, or pineapple.

1 large mango, peeled and cut into 1/2-inch-thick slices
1/4 tsp. ground allspice
1 cup coconut or vanilla ice cream
2 Tbs. chopped candied ginger

Sprinkle mango slices with allspice, and place on grill. Close, and cook on high heat 5 to 7 minutes, or until grill marks appear on fruit. Transfer to serving bowls. Top each serving with 1/2 cup ice cream and 1 Tbs. candied ginger.

PER SERVING: 280 CAL; 3 G PROT; 11 G TOTAL FAT (7 G SAT FAT); 45 G CARB; 35 MG CHOL; 56 MG SOD; 3 G FIBER; 35 G SUGARS

Grilled Plantains with Queso Fresco
Serves 2  |  30 minutes or fewer

If you want to expand your horizons with Mexican flavors, this is a good dish to try. Green plantains have a starchy, almost potato-like consistency when cooked. Queso fresco is a nonmelting Mexican cheese that can be pan-fried or grilled. If you can’t find queso fresco, substitute feta cheese.

2 green plantains, peeled and cut into 1/4-inch-thick slices
1/2 tsp. chili powder
1 Tbs. olive oil, plus more for brushing grill
2 oz. queso fresco, cut into 1/4-inch-thick slices, plus more crumbled for garnish (optional)
1/2 cup fresh-packed salsa
2 Tbs. chopped cilantro, optional
2 1/2     tsp. lime juice, divided
2 cups torn romaine lettuce or baby mesclun greens

1. Spray plantain slices on both sides with olive oil cooking spray, and sprinkle with chili powder. Season with salt, if desired. Brush grill with oil. Place plantain slices on grill, close, and cook on medium-high heat 8 to 10 minutes, or until plantain slices look crisp and dry. Transfer to plate.
2. Place queso fresco on grill, and cook 3 to 4 minutes, or until grill marks appear.
3. Meanwhile, stir together salsa, cilantro (if using), and 1/2 tsp. lime juice.
4. Arrange greens on one side of each serving plate; drizzle with remaining 
2 tsp. lime juice and 1 Tbs. oil. Set 1 layer (4 to 5 slices) plantain slices on other side of each plate; top with grilled queso fresco slices, and then with remaining plantain slices. Spoon salsa over plantains, and sprinkle with crumbled queso fresco (if using).

PER SERVING: 347 CAL; 7 G PROT; 10 G TOTAL FAT (3 G SAT FAT); 65 G CARB; 9 MG CHOL; 204 MG SOD; 6 G FIBER; 30 G SUGARS

Italian Veggie Medley
Serves 2  |  30 minutes or fewer

This quick, versatile vegetable medley is perfect served over pasta or steamed wheat berries. It also makes a great hero sandwich filling: simply spread on 2 sliced long rolls, top with slices of provolone cheese, and grill in the double-sided grill 3 to 4 minutes, or until bread is crisp and cheese is melted.

1 tomato, cut into 1/2-inch-thick slices
1 small zucchini (4 oz.), halved and cut into 1/2-inch-thick strips
4 oz. fresh asparagus spears, trimmed and halved crosswise
4 oil-packed artichoke hearts, drained and halved (1/2 cup), plus 1 tsp. oil from jar
1/2 small onion, sliced (1/2 cup)
1 jarred roasted red pepper, drained and cut into strips (1/4 cup)
1/2 tsp. Italian seasoning

Combine all ingredients in large bowl, and season with salt and pepper, if desired. Spread on grill, close, and cook on medium-high 10 minutes, or until vegetables are browned. Drizzle with pan juices, if desired.

PER 2-CUP SERVING: 104 CAL; 4 G PROT; 7 G TOTAL FAT (<1 G SAT FAT); 16 G CARB; 0 MG CHOL; 305 MG SOD; 6 G FIBER; 6 G SUGARS

Article source: https://www.vegetariantimes.com/skills/vegetarian-grilling-for-two

There’s something magical about the combination of naturally sweet roast pumpkin and salty stringy fried halloumi that just makes my taste buds sing. Such a simple salad, ready in just 20 minutes but one that never fails to disappoint.

Make for a healthy lunch, a speedy weeknight keto dinner or a fantastic salad for your BBQ spread. I hope you enjoy it as much as I did.

Note: This salad is a healthy carb-up option. If your daily carb intake is less than 20 grams of net carbs or you follow the restricted keto diet, substitute part of the pumpkin with roasted zucchini.

Hands-on: Overall: 

Nutritional values (per serving)

9.4 grams
6.5 grams
18.9 grams
51.1 grams
17 grams
570 calories

Total Carbs 15.8 grams
Fiber 6.5 grams
Net Carbs 9.4 grams
Protein 18.9 grams
Fat 51.1 grams
of which Saturated 17 grams
Calories 570 kcal
Magnesium 105 mg (26% RDA)
Potassium 989 mg (49% EMR)

Macronutrient ratio: Calories from carbs (7%), protein (13%), fat (80%)

Ingredients (makes 2 servings)

  • 1 1/4 cups diced pumpkin (no need to peel if using Hokkaido, Delicata or Kabocha) (145 g/ 5.1 oz)
  • 1 tbsp extra virgin olive oil (15 ml)
  • 1 tsp paprika
  • pinch of sea salt
  • 1 tbsp butter or ghee (15 g/ 0.5 oz)
  • 110 g halloumi, cubed (3.9 oz)
  • 200 g watercress (7.1 oz)
  • 1/2 avocado, sliced (100 g/ 3.5 oz)
  • 3 tbsp flaked almonds (18 g/ 0.6 oz)

Instructions

  1. Preheat the oven to 200 °C/ 390 °F (fan assisted.)
  2. Place the chopped pumpkin on a baking tray. Toss with 1 tbsp olive oil, paprika and pinch of salt. Roast in the oven for 15 – 20 minutes until soft and golden.
    Low-Carb Roast Pumpkin & Halloumi Salad
  3. Whilst the pumpkin is cooking, heat the butter or ghee in a non-stick pan, add the halloumi and fry for 4 – 6 minutes stirring occasionally until golden and crisp. Remove from the heat.
    Low-Carb Roast Pumpkin & Halloumi Salad
  4. Mix all the dressing ingredients together in a bowl. Option to thin with a touch of warm water if you prefer.
    Low-Carb Roast Pumpkin & Halloumi Salad
  5. Place the almonds on a baking tray and toast for 6 minutes until golden. Remove from the oven and allow to cool.
  6. Place the watercress in a bowl, top with pumpkin, halloumi, avocado, almonds…
    Low-Carb Roast Pumpkin & Halloumi Salad
    …and drizzle with dressing.
    Low-Carb Roast Pumpkin & Halloumi Salad
    Best served fresh, but can be stored in the fridge for 1 day.
    Low-Carb Roast Pumpkin & Halloumi Salad

Article source: https://ketodietapp.com/Blog/lchf/low-carb-roast-pumpkin-and-halloumi-salad

Tired of the same old brown bag lunches? We have a solution for you.

When you don’t have a ton of time to plan, work and school lunches can get downright boring and – let’s be real here – fairly unhealthy. Don’t sacrifice great tasting lunches anymore! Here’s a group of recipes that are quick and easy lunch boosters to make your midday break a little more exciting and a LOT healthier!

Sneaky Green Apple Fruit Leather RecipeMake your own fruit snacks 

Everyone loves a good fruit roll, and these recipes get you crave-worthy fruit leather with no dehydrator and no high fructose corn syrup!
Raspberry Peach Fruit Leather

Lunchbox-Friendly Mexican Cauliflower Rice SaladGet on the Cauliflower Rice Train

Don’t miss the cauli rice hype. This riced veggie makes a really filling but still a super healthy alternative to grain rice. And this Mexican salad featuring cauliflower rice as the star will keep you from hitting the 3:00 wall.
Lunchbox-Friendly Mexican Cauliflower Rice Salad

Garlic Rosemary Baked Sweet Potato ChipsDon’t skip the chips – just make them healthier

A little sweet, a little salty, a little garlicky, and oh-so-much-healthier than fried chips. Rosemary baked sweet potato chips are lunch and snack time workhorses. Bake up a batch and eat them all through the week for a vitamin and fiber boost you won’t get from the vending machine.
Rosemary Baked Sweet Potato Chips

Peanut Butter & Jelly Granola BarsChange your PBJ outlook

Peanut butter and jelly will never go out of style, especially for lunch. But a PBJ doesn’t have to be a guilty pleasure. Our PBJ granola bars combine any nut butter you like with natural jam and granola for a power snack full of nostalgia.
Peanut Butter and Jelly Granola Bars

Open-Faced Walnut & Pear Sandwich with Blue CheeseStop making boring sandwiches

White bread was made to be soggy. Don’t be a slave to mushy sandwiches any longer! Check out this walnut, pear, and blue cheese sandwich on brown bread and see what kind of tastes you’ve been missing.
Walnut and Pear Sandwich with Blue Cheese

Pumpkin Spice Energy BitesExpand your side and snack options

Everyone loves a side that can double as a snack. These pumpkin spice energy bites make a great compliment to a salad or the perfect non-food-coma snack when you need that extra oomph to make it through your meeting.

Pumpkin Spice Energy Bites

Article source: https://ohmyveggies.com/6-ways-to-make-your-work-school-lunches-pop/

As the weather gets colder (we had our first minor frost recently) I like to make up a big pot of soup each week.

This keto recipe is a crowd pleaser which means the whole family will enjoy it even if they don’t follow a keto diet. Unlike creamy high-carb favourites like potato soup or lentil soup, this meal is ideal for those who keep their carb intake low.

You can serve it as an appetiser, and two servings will be enough as a main dish. It’s a delicious and easy dinner and it’s a quick, tasty and warming lunch to heat up for myself or to send in thermoses for my family.

The name of this soup pretty much tells you everything you need to know; it’s thick and creamy with a lovely fresh vegetable flavour. If you love soups, check out our keto noodle soup – it is just as comforting and so easy to whip up. Enjoy!

Hands-on: Overall: 

Nutritional values (per serving, about 1 1/4 cups/ 300 ml)

5.6 grams
2.7 grams
4.4 grams
23.6 grams
11.2 grams
258 calories

Total Carbs 8.3 grams
Fiber 2.7 grams
Net Carbs 5.6 grams
Protein 4.4 grams
Fat 23.6 grams
of which Saturated 11.2 grams
Calories 258 kcal
Magnesium 32 mg (8% RDA)
Potassium 554 mg (28% EMR)

Macronutrient ratio: Calories from carbs (9%), protein (7%), fat (84%)

Ingredients (makes 8 servings)

  • 700 g cauliflower (1.5 lb)
  • 500 g zucchini (1.1 lb)
  • 1 clove garlic
  • 1 small brown onion (70 g/ 2.5 oz)
  • 2 celery stalks (80 g/ 2.8 oz)
  • 2 tbsp ghee or butter (30 g/ 1.1 oz)
  • 2 cups chicken broth or vegetable stock (480 ml/ 16 fl oz)
  • 2 cups water (480 ml/ 16 fl oz)
  • 1 tsp fresh thyme, plus extra for garnish
  • 1/2 tsp onion powder
  • sea salt and pepper to taste
  • 1 cup cream (240 ml/ 8 fl oz)
  • 4 tbsp extra virgin olive oil (60 ml)

Instructions

  1. Wash the vegetables. Remove the green parts of the cauliflower. Peel the onion and garlic.
    The Creamiest Low-Carb Vegetable Soup
  2. Heat the ghee over medium to high heat in a large saucepan. Chop the onion and garlic finely and sauté until translucent.
  3. Add chopped cauliflower, zucchini, celery and seasonings.
    The Creamiest Low-Carb Vegetable Soup
  4. Add broth and water and bring to the boil. Place a lid on the saucepan and reduce to a simmer. Cook until vegetables are soft, for about 15 minutes.
    The Creamiest Low-Carb Vegetable Soup
  5. Remove from heat and use an immersion mixer to puree until smooth. Add cream and return to heat until heated through.
  6. Serve with a drizzle of olive oil (about 1/2 tablespoon per serving) and a sprig of thyme.
    The Creamiest Low-Carb Vegetable Soup
    Store in refrigerator, in a covered container, for up to 5 days or freeze in single serve portions.
    The Creamiest Low-Carb Vegetable Soup

Article source: https://ketodietapp.com/Blog/lchf/the-creamiest-low-carb-vegetable-soup

I probably should tell you this, but this recipe combines two foods that I’ve never been a fan of.

My husband and son really like broccolini, but eating it steamed has always left me feeling unimpressed. And, try as I might, I’ve never been able to love tahini, it’s just weird tasting, lol.

BUT. First a friend of mine served me a salad with this divine sweet, tangy, earthy dressing and then shocked me senseless when she told me that it was tahini. I cut the sweetness back in mine and love it even more!

And then I saw a recipe for char-grilled broccolini on television and thought “Hmmmm…”

Anyway, by tweaking those two ingredients I’ve created a keto meal that I LOVE. The crunchy almonds are just the cherry on top. It’s a great side dish for those who keep their carb intake low, whether they follow the ketogenic diet or simply want to eat real food. Enjoy!

Did you know? Cruciferous vegetables, including broccoli and broccolini, are also known as goitrogens and can interfere with thyroid function. Fermenting, microwaving, steaming, or boiling these vegetables can reduce their goitrogen content by 33-50% or more, depending on the length of cooking time.

Hands-on: Overall: 

Nutritional values (per serving)

9.1 grams
2.8 grams
7 grams
13.6 grams
1.8 grams
189 calories

Total Carbs 11.9 grams
Fiber 2.8 grams
Net Carbs 9.1 grams
Protein 7 grams
Fat 13.6 grams
of which Saturated 1.8 grams
Calories 189 kcal
Magnesium 20 mg (5% RDA)
Potassium 70 mg (4% EMR)

Macronutrient ratio: Calories from carbs (19%), protein (15%), fat (66%)

Ingredients (makes 4 servings)

Instructions

  1. Place the broccolini into boiling water and cook for approx. 3 minutes.
    Low-Carb Chargrilled Broccolini
  2. Plunge into ice-water to halt the cooking process.
    Low-Carb Chargrilled Broccolini
  3. While the broccolini is cooking, add 1 tablespoon of olive oil to a frying pan and heat up.
  4. Add the flaked almonds and cook until well browned, but not burned.
    Low-Carb Chargrilled Broccolini
  5. Thinly slice the garlic. Add the other 1 tablespoon of olive oil to a heavy ridged pan and scatter the garlic over. Heat over high heat.
    Low-Carb Chargrilled Broccolini
  6. Place the broccolini in the pan and cook for 3 minutes on either side.
    Low-Carb Chargrilled Broccolini
  7. Meanwhile, mix tahini, lemon juice and sweetener together in a small bowl, adding water until you get a good drizzle consistency.
    Low-Carb Chargrilled Broccolini
  8. Place the broccolini on a serving plate, drizzle with tahini sauce and sprinkle with almonds, finish with a sprinkle of salt.
    Low-Carb Chargrilled Broccolini
    Store in the refrigerator, covered, for up to 4 days.
    Low-Carb Chargrilled Broccolini

Article source: https://ketodietapp.com/Blog/lchf/low-carb-chargrilled-broccolini

These Italian Sub Roll Ups are a great option for a keto lunch or quick snack! If your ham is on the thicker side you’ll end up with a fun taco shaped roll-up, if it’s thinner you’ll have a traditional shaped one.

This “unwich” a great keto-friendly alternative for the traditional Italian sub sandwich. With no bread there will be no blood sugar and insulin spike which means that you will stay full for longer.

One roll up is enough as a snack and 2-3 roll ups can be served as a main dish. Optionally, you can add more non starchy vegetables such as sliced peppers, cucumber or tomatoes. These are all suitable for a healthy ketogenic diet.

Hands-on: Overall: 

Nutritional values (per roll up)

1.6 grams
0.5 grams
13.8 grams
15.3 grams
6.5 grams
201 calories

Total Carbs 2.1 grams
Fiber 0.5 grams
Net Carbs 1.6 grams
Protein 13.8 grams
Fat 15.3 grams
of which Saturated 6.5 grams
Calories 201 kcal
Magnesium 17 mg (4% RDA)
Potassium 230 mg (12% EMR)

Macronutrient ratio: Calories from carbs (3%), protein (28%), fat (69%)

Ingredients (makes 6 roll ups)

Roll ups:
  • 12 slices Pepperoni (36 g/ 1.3 oz)
  • 6 slices quality ham (170 g/ 6 oz)
  • 6 slices Provolone cheese (170 g/ 6 oz)
  • 2 cups shredded lettuce (72 g/ 2.5 oz)
  • 1/4 cup canned hot cherry peppers (30 g/ 1.1 oz)
  • 1/4 white onion, thinly sliced (28 g/ 1 oz)
Sauce:

Note: 6 roll ups will be enough for 6 snacks, or 3 regular meals.

Instructions

  1. Lay each slice of ham down and top with a slice of cheese and a slice of pepperoni.
    Italian Sub Keto Roll Ups
  2. In a small bowl mix together the mayonnaise, red wine vinegar, and Italian seasoning. Divide the sauce between each roll-up.
    Italian Sub Keto Roll Ups
  3. Top each roll-up with lettuce, hot cherry peppers, and a few slices of onion. Carefully roll up and serve. Italian Sub Keto Roll Ups
    Store in an airtight container in the refrigerator for up to 3 days.
    Italian Sub Keto Roll Ups

Article source: https://ketodietapp.com/Blog/lchf/italian-sub-keto-roll-ups

A classic and a favourite made keto-friendly. These Tandoori Chicken Kebabs are packed with flavour and nourishing spices. Grill, griddle or enjoy on the BBQ. And it’s a great keto recipe using turmeric so you can benefit from its anti-inflammatory, anti-oxidant and anti-aging properties!

If you can leave to marinade overnight, it really enhances the flavour but of course if you’re in a rush you can just baste on the marinade and grill straight away. Who needs Indian take out when you can make a healthy, low carb alternative at home? Especially when you can easily make your own curry powder!

They are relatively high in protein so you may need to use a smaller chicken breasts depending on your macros. If your carb intake is ultra low, serve these tasty chicken kebabs with a bowl of dressed greens.

I hope you enjoy guys.

Hands-on: Overall: 

Nutritional values (per serving, 2 skewers)

7.4 grams
2.1 grams
43.9 grams
20.8 grams
4.3 grams
404 calories

Total Carbs 9.5 grams
Fiber 2.1 grams
Net Carbs 7.4 grams
Protein 43.9 grams
Fat 20.8 grams
of which Saturated 4.3 grams
Calories 404 kcal
Magnesium 71 mg (18% RDA)
Potassium 936 mg (47% EMR)

Macronutrient ratio: Calories from carbs (8%), protein (45%), fat (47%)

Ingredients (makes 2 servings, 4 skewers)

Kebabs:
  • 2 medium chicken breasts (340 g/ 12 oz)
  • 1 small zucchini (courgette), cut into ribbons (100 g/ 3.5 oz)
  • 1 small red onion, cut into wedges (60 g/ 2.1 oz)
  • 1/4 tsp cracked black pepper
Marinade:
  • 1 1/2 garlic cloves, finely chopped
  • 1 small red chilli, finely chopped
  • 1 tbsp grated ginger
  • 1 tbsp fresh lemon juice
  • 1/2 tsp fresh lemon zest
  • 3 heaped tbsp full-fat Greek yoghurt (90 g/ 3.2 oz)
  • 1/2 tsp cinnamon
  • 1/2 tsp cumin
  • 1/2 tsp ground coriander
  • 1/2 tsp paprika
  • 1/81/4 tsp turmeric powder
  • 1/8 tsp cayenne pepper
  • 1/4 tsp saffron strands
  • 1/4 tsp sea salt, or to taste
To serve:

Instructions

  1. Chop the chicken into ~ 2 cm/ 1 inch cubes. Mix the garlic, chili and ginger in a pestle and mortar.
    Low-Carb Tandoori Chicken Kebabs
  2. Add to a bowl and mix with the lemon juice and zest, yoghurt, spices and seasoning.
    Low-Carb Tandoori Chicken Kebabs
  3. Add the marinade to the chicken and leave in the fridge for at least 2 hours or overnight to enhance the flavour.
  4. Remove the chicken from the fridge and bring to room temperature.
    Low-Carb Tandoori Chicken Kebabs
  5. Make the zucchini ribbons using a vegetable peeler.
  6. Thread metal skewers with chicken, zucchini ribbons and red onion.
    Low-Carb Tandoori Chicken Kebabs
  7. Line a baking tray with grease proof paper, add the kebabs and grill for 20 – 25 minutes until crisp and cooked through. Turn every 5 – 10 minutes for even cooking. Ensure the tray isn’t too close to the top of the grill to prevent charring.
  8. Drizzle with olive oil. Optionally, serve with crispy greens, zucchini ribbons and pine nuts. These kebabs are best served fresh or can be stored in the fridge and enjoyed next day.
    Low-Carb Tandoori Chicken Kebabs

Article source: https://ketodietapp.com/Blog/lchf/low-carb-tandoori-chicken-kebabs

I’m a bit anxious about this one people. Not because I worry about how it will turn out, I know how amazing it is. But because it’s based on a famous Yotam Ottolenghi recipe and I feel like I just finger painted on a masterpiece.

Anyway. I first saw the recipe for Yotham’s Cauliflower Cake when a friend of mine posted it on Instagram and I thought how beautiful it looked. I immediately looked the recipe up, only to see that it needed ketofying.

First, I made the recipe using cauliflower and making my keto friendly substitutes… but I wasn’t a fan. So, I re-made it using broccoli and LOVED it! (See? It’s like I just insulted the great man)

You could use whichever one suits you, I suppose… or a mixture of both of these cruciferous vegetables! Apart from being delicious, this keto recipe will keep your carb intake low and your blood sugar levels happy. Broccoli and almonds are a great source of electrolytes that will help minimise the symptoms of keto-flu and provide a steady energy source.

Lesson here is, don’t be afraid to try new things. And aren’t we better off trying a keto adapted version of a great dish than never trying it at all? Enjoy!

Hands-on: Overall: 

Nutritional values (per serving)

5.2 grams
3.4 grams
18.4 grams
28.5 grams
13 grams
361 calories

Total Carbs 8.6 grams
Fiber 3.4 grams
Net Carbs 5.2 grams
Protein 18.4 grams
Fat 28.5 grams
of which Saturated 13 grams
Calories 361 kcal
Magnesium 58 mg (14% RDA)
Potassium 344 mg (17% EMR)

Macronutrient ratio: Calories from carbs (6%), protein (21%), fat (73%)

Ingredients (makes 8 servings)

Instructions

  1. Preheat oven to 200 °C/ 390 °F. Cut the broccoli into florets.
    Low-Carb Broccoli Cake
  2. Place the broccoli florets into boiling water and cook until soft. You don’t want them to be mushy, you just want them to break under gentle pressure from a spoon.
    Low-Carb Broccoli Cake
  3. Meanwhile, add the ghee or olive oil to a frying pan and heat.
  4. Cut four slices from the onion, approx. 5 mm/ 0.2″ thick. Chop the remaining red onion, rosemary and prosciutto finely and add to pan. Sautee until softened and fragrant.
    Low-Carb Broccoli Cake
  5. Break eggs into a large mixing bowl, beat well and then add tarragon, almond and coconut flour, baking powder, turmeric, parmesan cheese and salt and pepper to taste.
    Low-Carb Broccoli Cake
  6. Mix together until well combined and then add broccoli and combine, careful not to break it up too much.
    Low-Carb Broccoli Cake
  7. Line a 20 cm/ 8 inch springform pan with silicone paper. Melt the butter and brush the base and sides with a good coating of melted butter.
  8. While still wet, sprinkle the sesame seeds around the base and side, tilting and turning the pan to help spread the seeds.
    Low-Carb Broccoli Cake
  9. Spoon the cake mixture into the tin, smooth the top and press the onion rings into the batter.
  10. Cook for 45 minutes or until browned on top and a skewer comes out clean.
    Low-Carb Broccoli Cake
    Serve at room temperature.
    Low-Carb Broccoli Cake
    Store in the refrigerator, covered, for up to 3 days.
    Low-Carb Broccoli Cake

Article source: https://ketodietapp.com/Blog/lchf/low-carb-broccoli-cake

Keto Salmon, Kale & Poached Egg Bowl

A breakfast, lunch or dinner favourite. Don’t you just love a recipe that you fancy at any time of the day? This low carb roast salmon, kale and poached egg bowl is the perfect balance of healthy fats, fibre, carbs and protein to keep hunger at bay, insulin levels stable and your belly happy and healthy. It works really well with smoked salmon too if you prefer.

I used keto superfoods like salmon, avocado, kale and eggs. They are great sources of quality protein, healthy fats and electrolytes, making it the ideal dish for those who practice intermittent fasting while following a lchf diet. Whether you prefer skipping a meal or fast for 24 hours, this is the ideal low-carb recipe to break your fast.

Just one serving will provide over 70% of your daily potassium and 30% magnesium. And remember, if you just started following a ketogenic diet, don’t be afraid to use salt. Sufficient sodium will keep keto-flu at bay!

Hands-on: Overall: 

Nutritional values (per serving)

7.2 grams
9.2 grams
44 grams
66.6 grams
14.2 grams
826 calories

Total Carbs 16.4 grams
Fiber 9.2 grams
Net Carbs 7.2 grams
Protein 44 grams
Fat 66.6 grams
of which Saturated 14.2 grams
Calories 826 kcal
Magnesium 114 mg (29% RDA)
Potassium 1,445 mg (72% EMR)

Macronutrient ratio: Calories from carbs (4%), protein (22%), fat (74%)

Ingredients (makes 2 servings)

Instructions

  1. Preheat the oven to 180 °C/ 355 °F (fan assisted). Mix the coconut aminos, olive and sesame oil, lemon juice, salt and pepper in a bowl.
  2. Blitz or finely chop the kale. Massage the dressing into the kale and allow to stand whilst you make the salmon and eggs.
    Keto Salmon, Kale & Poached Egg Bowl
  3. Heat the butter or coconut oil in a non-stick frying pan. Fry the salmon fillets, skin side up on a medium heat for about 3 – 4 minutes. Flip and cook for a further 3 minutes until cooked through.
  4. Add the chopped garlic for the remaining 30 seconds – 1 minute until crisp. Remove the salmon from the pan and allow to cool slightly. Keto Salmon, Kale & Poached Egg Bowl
  5. Place the almonds on a baking tray and roast for 6 minutes until golden. Remove from the oven and allow to cool.
  6. Place a pan on water with a pinch of salt on the hob and bring to the boil. Crack the eggs separately into a cup. Swirl the water in a circular direction and gently pour in the eggs one at a time. Cook for 3 – 4 minutes on a medium heat for a medium poach (firm white, runny yolk) or to your liking. Remove from the water and drain on kitchen roll.
  7. Remove the skin from the salmon and pull into flakes. Keto Salmon, Kale & Poached Egg Bowl
  8. Place the kale in a bowl, top with salmon and garlic, almonds, sliced avocado and perfect poached egg. Eat immediately. Keto Salmon, Kale & Poached Egg Bowl

Article source: https://ketodietapp.com/Blog/post/2018/05/07/keto-salmon-kale-and-poached-egg-bowl

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