KetoStyle's Recipes

Recipes and Resources to JumpStart Your Keto Journey

Oma’s Shrimp And Oodles of Zoodles — June 23, 2017

Oma’s Shrimp And Oodles of Zoodles

zoodles
1 tbsp olive oil
1 small onion, chopped
4 cloves garlic, minced
1 lb cooked shrimp, if large, cut into bite sized pieces
4 medium zucchini
1 cup chicken broth
3 Tbs Lemon Juice
3 Tbs parmesan cheese
1 oz cream cheese

Make your noodles from the zucchini using a spiralizer.
I love, and recommend the Veggetti Spiralizer, it makes your zoodles quickly and easily, and it’s kinda fun too 🙂
I’ve also used the hand held spiralizer, it does a good job but you have to make sure your zucchini is small enough to fit in it! It’s a bit better on the budget, but can get to your wrist after awhile! 

Disclaimer, I’m an Amazon affiliate which means if you click on the link and buy the item, I will get paid a very small fee. However, I ONLY recommend items I’ve bought and love to use.

2. In a large skillet heat the olive oil til it’s shimmery. Add the onion and garlic, and cook til soft. Add  chicken broth and juice from half a lemon, and bring to a boil. Reduce heat to a simmer and add cream cheese, stirring til it’s melted in. If you still see bits of cream cheese, use a whisk to finish mixing in.

3. Add zoodles and cook for about 6  minutes, don’t let the zoodles get too soft!

4. Add shrimp – don’t cook too long because shrimp is already cooked. You just want to warm the shrimp for a minute. Season with salt and pepper.

4. Remove from heat.  Top with Parmesan cheese and serve while warm.

Oma’s AWESOME Flat Bread — January 21, 2017

Oma’s AWESOME Flat Bread

ketokitty-bread
I started with the basic fathead pizza crust recipe and changed it up to make this bread. It’s thick, soft, and delicious! Let me know what you think!

Ingredients:
3/4 cups shredded Mozzarella
1 tbs cream cheese
3/8 cup almond flour
2 Tbs Flax Seed Meal
1/2 tsp baking powder
1/2 tsp garlic powder (or seasoning of choice)
1 tsp Italian seasoning (or seasoning of choice)
1 egg
2 teaspoons olive oil (or butter)
Garlic salt (you can change this out to any seasoning)
Parchment paper and small baking sheet

Directions:
Place Mozzarella cheese and Cream Cheese in a medium sized microwavable bowl.
Microwave for 1 minute, stir well, then microwave another 30 seconds. (Careful the bowl and the ingredients will be quite  hot!)
Stir in almond flour, flax seed meal, baking powder, garlic powder, and Italian seasoning and mix very well.
Add egg and oil and mix well.
Spread into a 1/2 inch thick round on parchment paper in the center of the baking sheet – it should be about 6 inches in diameter. Use a piece of saran wrap to shape it,  it will stick to your fingers! Remove saran before baking! 😄

Bake at 425F for 15 minutes, and check color. Continue to bake for 5 more minutes or until it’s a nice brown.

Remove from oven, butter the top and sprinkle with garlic salt (or seasoning of choice)

If you’re diabetic and want to learn a Ketogenic Lifestyle, Click here to check out KetoStyle! Where you’ll be taken, step by step, through everything you need to know to learn how to KETO!

OR CLICK HERE to join our new KetoSchool! Here, you’ll be led through a logical series of lessons where you’ll learn how to follow a ketogenic lifestyle easily and get most of your questions answered.

 

Oma’s Chicken Soup —

Oma’s Chicken Soup

ketokittys-chicken-soup

Ingredients
Soup Base
32 oz Chicken Broth
4 Cups water
4 Tbsp Bone Broth Gel
2 Bags frozen zucchini
1 Broccoli crown
1/2 Brick cream cheese
Seasonings of choice (I used kosher salt, pepper, and adobo seasoning)
Chicken soup (you can change these ingredients to suit what you have on hand!)
4 Chicken Thighs, cut into bite sized pieces
5 Large Crimini Mushrooms, sliced
2 Sticks celery, diced
1/2 Onion, chopped
Salt and pepper

Directions
Pour broth, water into stock pot and bring to a boil.
Add zucchini and chopped broccoli, bring back to boil
Turn heat down to simmer, cover, cook X 20 minutes
Add cream cheese and bone broth gel. Stir til cream cheese melts
Use immersion blender to puree soup til creamy *See Below for the blender I use
Taste and adjust seasonings if necessary
Saute onion and celery in butter and/or olive oil, then add mushrooms and cook them til soft. Add to soup base
Add chopped chicken to soup base
(may add green beans or other veggies as desired)
Simmer for 20 minutes – don’t boil
Ladle up!

* I bought the Epica Immersion Blender from Amazon. I absolutely love it. I had purchased a different brand-name blender first and discovered it had a new feature – a safety button that had to be depressed and held while the blender was going!! I have small fingers and I simply could not hold that button and the “on” button in at the same time to keep the blender going! So I returned it and found the Epica. It had great reviews, so even though I wasn’t familiar with the brand, I bought it. It’s become my new favorite gizmo! I love this thing. It comes with a tall container to make drinks in, a short mini food processor/chopper that’s great for chopping veggies like onions, celery, green pepper, etc. And it has a whisk. And this whisk is no sissy. The one that came with the other blender was so frail I could barely whip more than water with it! This one is much sturdier.
Click here to see the Epica 4 in 1 Immersion Blender on Amazon
Disclaimer: I am an Amazon Affiliate, meaning if you click on this link and actually buy this product, I will be paid a small fee. However, I ONLY post links to items I have and use and love! These small fees I receive will simply help offset all the time I spend on my sites to get the information to you that you need. So click and take a look 🙂 In my humble opinion, this is the immersion blender to get if you want a great one! Thanks for looking!

If you’re diabetic and want to learn a Ketogenic Lifestyle, Click here to check out KetoStyle! Where you’ll be taken, step by step, through everything you need to know to learn how to KETO!

OR CLICK HERE to join our new KetoSchool! Here, you’ll be led through a logical series of lessons where you’ll learn how to follow a ketogenic lifestyle easily and get most of your questions answered.

Squash Casserole created by Lisa Bunch — July 27, 2016

Squash Casserole created by Lisa Bunch

Lisa Bunch
Lisa Bunch Rocks Keto!
Lisa said:  I’m at goal weight and size. It’s been a great year! I’m grateful for a supportive family who puts up with my diet, joins me in exercise and gave me the time to focus on myself.
Thank you to my LCHF friends who inspired and motivated me along the way. Praise goes to God for giving me renewed strength and hope every day.
If you want it, do it!
Here’s how she took a carb-filled recipe and made it into a healthful ketogenic dream!

Squash Casserole Lisa Bunch

Ingredients:

3 Cups sliced Squash (zucchini or yellow)
Olive oil or Coconut oil for cooking
1/4 onion, chopped or sliced
8 ounches Cheddar Cheese
2 TBs Heavy Cream (HWC)
1/4 Cup Almond Flour
Salt and Pepper to taste
1/4 cup Parmesan cheese (more or less to taste)

Directions:

Cook the sliced squash and onion in an oiled skillet for 5 min.
Drain off water. This should yield about 2c.
Mix in Cheddar Cheese, Heavy Whipping Cream, Almond Flour, Salt and Pepper.
Place into 8×13 casserole dish.
Sprinkle Parmesan over the top.
Bake at 400 for 20 minutes or until the top is golden and bubbly.
Yummm 🙂

Thank you, Lisa! 🙂

If you’re diabetic and want to learn a Ketogenic Lifestyle, Click here to check out KetoStyle! Where you’ll be taken, step by step, through everything you need to know to learn how to KETO!

OR CLICK HERE to join our new KetoSchool! Here, you’ll be led through a logical series of lessons where you’ll learn how to follow a ketogenic lifestyle easily and get most of your questions answered.


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Asian Bone Broth shared by Alex Lim — July 10, 2016

Asian Bone Broth shared by Alex Lim

Copied this awesome Asian Bone Broth soup from an email for all of you. You can just add five spice powder for a twist, which can be purchased at a Asian store. It contains cloves etc. Exotic. Enjoy. Thanks to P Susan Parker for the recipe.
From Alex Lim

bone broth

Oil for cooking
1lb Beef tendon
2lbs Beef bones
1 inch ginger, minced
4 garlic cloves, minced
3 stalks green onions, chopped
6-8 star anise, whole
1 whole cinnamon stick
Splash of cooking white wine
1/4 cup soy sauce
15 cups water
Salt and pepper to taste

Blanch tendons and bones in boiling water to remove scum.

In a large pot, heat some oil. Add garlic, ginger, green onions and fry for 1 minute. Add Star anise and cinnamon and fry 1 minute.

Add the rest of the ingredients and tendons and bone.

Bring to a boil and then lower heat to simmer for 8 hours or until tendons are soft enough to eat.

Strain the soup. Pick out the tendons from the discard and add back to the soup if you plan to eat them for the collagen.

If you’re diabetic and want to learn a Ketogenic Lifestyle, Click here to check out KetoStyle! Where you’ll be taken, step by step, through everything you need to know to learn how to KETO!

OR CLICK HERE to join our new KetoSchool! Here, you’ll be led through a logical series of lessons where you’ll learn how to follow a ketogenic lifestyle easily and get most of your questions answered.

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Cream Cheese Pancakes —

Cream Cheese Pancakes

Barbaras cream cheese pancakes

From Barbara Shae Tracy

Low carb and wheat-free pancakes!
Mix 4 eggs
1 tsp baking powder
touch of cinnamon
1/2 bar softened cream cheese
about 1/4 cup almond flour
Mix together well. Heat a frying pan with butter and cook as a regular pancake. Serve with your choice of sugar-free syrup or jam. Yummy! Enjoy!

 

If you’re diabetic and want to learn a Ketogenic Lifestyle, Click here to check out KetoStyle! Where you’ll be taken, step by step, through everything you need to know to learn how to KETO!

OR CLICK HERE to join our new KetoSchool! Here, you’ll be led through a logical series of lessons where you’ll learn how to follow a ketogenic lifestyle easily and get most of your questions answered.

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Indispensable Almost No Carb Barbecue Sauce —

Indispensable Almost No Carb Barbecue Sauce

BBQI read about this BBQ sauce on Low Carb Friends and they said they got the recipe from Blood Sugar 101.
So I went there and yep, there it was but there was no picture for it. So I couldn’t pin to Pinterest from there! So I found a pic of bbq sauce and put it on my recipe blog with the recipe. I’ll put the link to Blood Sugar 101 in the Pinterest post 🙂 (It’s http://www.phlaunt.com/diabetes/43067291.php)

Carbohydrates per Serving (1 tablespoon)less than 1 gram.
Half an ounce is 1 gm carbs, 6 calories.

3/8 cup vinegar
1 1/2 cup tomato sauce. (1 15 oz can) regular tomato sauce only, no flavorings and lowest sugar possible!)
3 tablespoons Worcestershire sauce
1 1/2 tablespoon yellow hot dog mustard
3/4 tablespoon Hot Sauce
3/4 tablespoon salt (optional)
1 dash cayenne pepper.
3 teaspoons lemon juice
1 1/2 teaspoon liquid smoke flavoring
6 teaspoons Splenda or 18 drops of Liquid Splenda, ( or other artificial sweetener)

Add vinegar and all other ingredients except mustard to a sauce pan and slowly heat. Put mustard in a cup and slowly stir in a couple tablespoons of sauce until well blended. Then add mustard mixture back to sauce in pan.

Bring to a boil, and lower heat. Let simmer for a few minutes. Let cool, then refrigerate.

Note: this sauce may taste somewhat odd while it is still hot. But when it sits in the fridge the flavors come together in a lovely way.

If you’re diabetic and want to learn a Ketogenic Lifestyle, Click here to check out KetoStyle! Where you’ll be taken, step by step, through everything you need to know to learn how to KETO!

OR CLICK HERE to join our new KetoSchool! Here, you’ll be led through a logical series of lessons where you’ll learn how to follow a ketogenic lifestyle easily and get most of your questions answered.

You’re also welcome to join my facebook Support page – LearnKeto! Just click here to find it!

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ADVANCED RECIPE: Blueberry Single Serving Muffin —

ADVANCED RECIPE: Blueberry Single Serving Muffin

Advanced Recipes contain items not included on the Basic Food List such as nuts/nut flours/coconut flour. If you are following KetoSchool’s 30 Day Protocol, please skip this recipe until your 30 days are over.  Sweeteners should be reserved for special occasions as they are often a trigger food.

There are many many recipes out there for MIM’s (muffins in a mug – or in this case a bowl). I had this one in my old recipe file with  no idea where it came from. Searched but found none that were exactly the same as this. If you know the owner, please let me know! 🙂
Put 
⅓ cup unsweetened blueberries (fresh or frozen) in a soup bowl.
Sprinkle a package of 
Stevia (or sweetener of your choice) over them. Set aside.In another bowl, combine:
2 tablespoons of ground almonds
2 tablespoons of ground flax seed
½ teaspoon of baking powder
2-3 packets of sweetener or Stevia (to taste)
Mix well.Add:
1 teaspoon of vanilla extract (I usually add more but your taste will vary)
1 egg
Mix well.Pour over blueberries, to cover.
You may sprinkle 1 tablespoon of unsweetened, toasted shredded coconut on top, if wished.
Microwave for 1 minute 40 seconds (adjust time for doneness according to your oven).Blueberry MIM

I like to pour a couple of tablespoons of 35% cream over this, and eat it while it’s still hot.

 

 Be careful, it’s hot! Blueberries retain microwave heat.
 
 

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Cauli/Broccoli Muffins — July 9, 2016

Cauli/Broccoli Muffins

I was given this recipe online ages and ages ago and have no idea who came up with it! Tried to search for Cauliflower and Broccoli muffin but couldn’t find one quite like this one. So if someone recognizes it, please let me know where it came from! 😀
brocolli bacon muffins

Ingredients: 
150 gm cauliflower, grated (about 5.3 ounces) (or broccoli)
100 gm french beans (3.5 ounces)
100 gm shredded cheese (3.5 ounces)
100 gm bacon, fried and chopped (3.5 ounces) 
5 large eggs 
Salt and pepper to taste

Directions:
Preheat oven to 200° Bake for 15-25 min
Whole Recipe:  total carbs 13.3 g,
                        
Protein 60 g
fat 107.8 g.
Each muffin:  0.9 g total carbs.

If you’re diabetic and want to learn a Ketogenic Lifestyle, Click here to check out KetoStyle! Where you’ll be taken, step by step, through everything you need to know to learn how to KETO!

OR CLICK HERE to join our new KetoSchool! Here, you’ll be led through a logical series of lessons where you’ll learn how to follow a ketogenic lifestyle easily and get most of your questions answered.

You’re also welcome to join my facebook Support page – LearnKeto! Just click here to find it!

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Guacamole —

Guacamole

quacamole

A note on Avocados:

Avocados are a super healthy low-carb  food. But technically they are a fruit. They are very high in certain nutrients, especially fiber and potassium.Most of the fats (over 60%) are monounsaturated, with small amounts of saturated and polyunsaturated fatty acids.Avocados are beneficial for metabolism and heart health as well.

One study in people with high cholesterol found that 7 days of an avocado-enriched diet lowered LDL and triglycerides by 22%, while raising HDL by 11% (19).
Calorie breakdown: 77% fat, 4% protein, 19% carbs. Most of the carbs in avocados are fiber (20).This makes the NET carbs quite low, but total carbs pretty high.
Caveat: If you are just starting an LCHF lifestyle and are diabetic, you may want to either skip avocados until you are off meds or lowered them as much as possible and your blood sugars are normalized, OR try them and test test test to see if they spike you! 

Ingredients:
2 avocados
1 lime, juiced
2 cloves garlic, minced
1 small tomato (or use a little salsa – check labels for added sugar!)
1 tsp. sea salt
1/2 tsp. dill

Directions:
Spoon out avocados into large bowl.
Add lime juice, minced garlic, and chopped tomato.
With a spoon, mash together until mixture becomes creamy.
Add sea salt and dill.
Refrigerate and serve with bell pepper slices or celery

If you’re diabetic and want to learn a Ketogenic Lifestyle, Click here to check out KetoStyle! Where you’ll be taken, step by step, through everything you need to know to learn how to KETO!

OR CLICK HERE to join our new KetoSchool! Here, you’ll be led through a logical series of lessons where you’ll learn how to follow a ketogenic lifestyle easily and get most of your questions answered.

You’re also welcome to join my facebook Support page – LearnKeto! Just click here to find it!

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