KetoStyle's Recipes

Recipes and Resources to JumpStart Your Keto Journey

Bacon and Egg Muffins — July 9, 2016

Bacon and Egg Muffins

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Here’s two versions – the first is easiest, the second still easy but more ingredients 🙂

Easy-Peasy Version:

  1. Preheat oven to 350 degrees.
  2. Spray 6 muffin cups with cooking spray.
  3. Line each of the muffin cups with a slice of bacon going around the sides, not covering the bottom.
  4. Fill each cup with one egg.
  5. Sprinkle with shredded cheddar.(or parmesan)
  6. Bake for 18 minutes.

    Second version:

    • 6 Eggs
    • 6 oz Heavy Cream
    • 300 g Broccoli
    • 58 g cheddar cheese, shredded
    • 12 slices Bacon
    • To Taste Salt, pepper, garlic powder
    • 3 slices Cheddar Cheese
    Instructions
    1. Cook the bacon until close to done but not crispy, try to keep it flat and straight
    2. Place one piece of bacon in each tin, wrapping it around the outside, depending on how non stick your pan is, you might want to grease it first
    3. Fry the broccoli in the bacon grease from above bacon, cutting the broccoli down once it is softer with the spatula (I would chop it up first)
    4. Distribute the broccoli into the muffin pans equally
    5. Whisk cream, eggs and spices, pour into each muffin, leave some room for expansion
    6. Cook for 20 minutes @ 350 degrees, the top should start browning and the inside should be firm
    7. When they are mostly done, aka browning a little, add ¼ of a slice of cheese to the top of each muffin. Remove and let cool after the cheese melts

      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. Just click here to find it!

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What is BPC (Bullet Proof Coffee) —

What is BPC (Bullet Proof Coffee)

bpc mugs
When I first heard about this coffee, I thought ‘WHY oh why would anyone in their right mind put coconut oil and butter in their coffee??’. Well, now I can tell you why!! 🙂

1. It’s absolutely delicious
2. It keeps you from being hungry FOR HOURS!!
3. Fats are good for us and these two fats are especially good for us
4. Coconut oil contains MCT (Multi Chain Triglycerides)
5. Can you get too much fat? Maybe! The extra fat when beginning Keto helps you get into fat burning mode. Once you’re fat adapted, you may have to tweak this amount.

  • Butter – read the label – it must be real butter – the only ingredients should be cream and salt. Never use margarine!
    I like a nice grass-fed butter like Kerry-Gold, but any REAL butter is fine.

    (Most regular grocery stores carry this, it’s in a gold wrapper – Walmart has it and so does Kroger) 

  • The Coconut oil promotes high energy, fat loss, and brain function. It will make you feel better and get thinner. It also makes the coffee have a better feel in your mouth, but coffee with just butter, or butter and heavy whipping cream,  is ok too.

  • Some people like to blend their BPC. –  it creates a froth on top and tastes more like a latte.

  • I use a Milk Frother to whip up a nice froth. 


    🙂  I have a BPC with breakfast each day and don’t get hungry until about 3pm!! I started with  1/4 tsp of coconut oil and 1/4 tsp of butter and a couple of shakes of cinnamon in my mug, add about a Tbs of coffee and stir til oils are melted. Then I add a splash of HWC (heavy whipping cream) and froth it up!  mmmm good to go!

Don’t like coffee? Use tea, or broth! It works just as well 🙂

IMPORTANT- start off with about 1/4 tsp of coconut oil and 1/4 tsp of butter and work up to higher levels to avoid tummy upset . 🙂 Some people use up to a Tablespoon or more of oils once their body is adapted.

Some people like to blend their BPC, but hot liquid in a blender may be tricky!!Here’s a recipe for blended BPC – do be careful with hot liquid in a blender – read your blender’s instructions for blending hot items!

#1  Brew coffee as you normally would.

#2 Pre-heat blender: Follow your blender’s instructions for this

#3 Empty hot water from the now pre-heated  blender and add the brewed coffee (2 cups), butter, and MCT oil.  Blend  (STOP AND VENT blender every 10 seconds to let the steam out) until there is a thick layer of foam on top like a latte. A Blend-tec or Vitamix blender will do it quickly, a normal countertop blender takes longer, and a handblender works ok if you don’t have a real blender. A Milk frother works GREAT!

BUT if you’d rather blend and need a blender, here’s the one I use: the Ninja Master Pro. (sounds fancy, huh? lol) It’s really great and I love it because it’s so much easier to clean! The motor sits on top – you don’t have to screw it together with the blades, just lift it off and the blade assemble just lifts out as well.

#4  (optional) Add cinnamon, vanilla extract, etc

#5 : Put on a satisfied look and enjoy the high performance buzz from your creamy mug of Bulletproof Coffee as you watch your chubby, tired co-workers eat low-fat yogurt and twigs for breakfast.  It’s almost unfair.

Oh, and what’s the catch?  You will have no excuse for not getting things done now that you’re powered by Bulletproof Coffee!! 😀

If you’re diabetic and want to learn LCHF/A Ketogenic Lifestyle, Click here to check out my Keto Support Group on facebook!

You can also join Keto School for a self paced series of lessons on how to do Keto by clicking here.

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Vegetarian Broth — February 5, 2016

Vegetarian Broth

 

LCHF can be done by vegetarians
who eat eggs, fish, and dairy,  but
Vegans may find it very difficult.
vege broth2

 

  • 1 onion, chopped
  • 2 stalks celery, chopped
  • 1/3 cup mushrooms, chopped in half (optional but adds a nice flavor)
  • 3-4 cloves garlic (you can smash them or leave them whole)
  • 3 bay leaves
  • 1 tbsp tamari sauce
  • 8 cups water
  • dash salt and pepper
    Place all items in a crockpot and turn on to HIGH.
    Bring to a boil, then turn to low to simmer for 6 to 8 hours

    Strain and eat!Don’t have a crockpot? This is the one I use and love – the Hamilton Beach Simplicity. I like the size and the shape of the pot allows for large items to fit well.  

    If you want to learn how to follow an LCHF/Ketogenic Lifestyle, Check out KetoSchool, a self-guided series of lessons.

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Chicken Taco Zucchini Boats — October 6, 2015

Chicken Taco Zucchini Boats

taco chicken zucchini boats
4 chicken breasts
1 cup chicken broth

3 Tblspoons of Homemade Taco Seasoning (see below)
1/4 cup sour cream
Salt and Pepper to taste
3 zucchinis sliced in half lengthwise and seeded area scooped out to form a “boat”
Olive Oil
1/2 cup cheddar cheese, shredded
1 cup mozzarella cheese, shredded

I started this recipe with 4 frozen chicken breasts. I just put them in a baggie filled with  cool salted water long enough to be able to pull the breasts apart and place in crockpot. If you’re using thawed breasts, set crockkpot on low, not high.
If you’re going to cook breasts while gone to work, set on low, not high.

Add broth to crockpot with chicken.

Set crockpot oh HIGH for a couple of hours, check to see if meat is cooked through.
If not, let cook a little longer.

When meat is cooked, take out and shred, then place back in crockpot while preparing zucchini and turn to LOW.

Prepare zuchs and place in a baking pan and brush generously with olive oil.

Remove meat from crock pot with tongs (this will leave most of the broth behind, you don’t want the meat to be soupy)
Add Taco seasoning,salt, pepper,  sour cream, cheddar cheese, and mix well (if you like it spicy, can add more cayenne pepper or other hot stuff 🙂 )

Stuff the boats with the chicken mixture (I had enough left over to make a taco salad the next night!)
Cover the pan with foil and bake at 350 degrees F for 30 minutes.

Remove foil, cover boats with mozz cheese and place under broiler for 3 minutes until cheese just begins to brown.

Remove from oven and serve. Mmmmm so good! 😀

Taco Seasoning

2 Tbs. Chili Powder
2 Tbs. Cumin
2 tsp. Onion Powder
2 tsp. Garlic Powder
2 tsp.  Celery Salt
½ tsp. Cayenne Pepper
½ tsp. Black Pepper

½ tsp. Garlic Salt

I quadruple the amounts and Mix in an airtight jar to keep on hand.

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Unstuffed Cabbage — August 19, 2015

Unstuffed Cabbage

unstuffed cabbage

Ingredients

Directions

  1. Start the ground round cooking in a heavy skillet over high heat; spread it out to cover the bottom of the pan so it cooks quicker.
  2. While the ground beef is browning, chop the onion and crush the garlic.
  3. Plunk them in the pan with the ground beef, and stir it up, using a spatula to turn it over and break it up so that it cooks evenly.
  4. Cover the pan and let it continue cooking.
  5. Meanwhile, chop the cabbage coarsely. Stir this into the beef mixture a bit at a time, it may come close to overwhelming your skillet. Take care to turn everything over to keep it cooking evenly. Re-cover the pan.
  6. Continue to stir the meat mixture to keep it cooking evenly, covering in between stirrings.
  7. When the cabbage is starting to wilt, stir in the tomato sauce, lemon juice, pepper, nutmeg, cinnamon and salt. Re-cover, let the whole thing simmer for 5 minutes, then serve. 

    If you’re diabetic and want to learn LCHF/A Ketogenic Lifestyle, Click here to check out KetoKitty! She’ll take you, step by step, through everything you need to know to learn how to KETO!

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Peppered Pork with Chive Sauce — August 9, 2015

Peppered Pork with Chive Sauce

Carbs per serving: 2 grams
Makes 4 servings
Start to Finish: 20 minutes

peppered pork with chive sauce

4 boneless Pork Loin Chops, cut 3/4 inch thick
1 tsp coarsely ground tri-colored Peppercorns OR Black Peppercorns
2 tsp Coconut Oil or Olive Oil
1/4 cup Water
3 TB Chicken Broth
1 3-oz pkg Cream Cheese with Chives, cut up
Snipped Fresh Chives (optional)

Sprinkle both sides of Pork  Chops with Pepper, rubbing it lightly into the pork.
In a 10 inch skillet, cook Pork in hot oil for 8 – 10 minutes, or until juices run clear and an instant-read thermometer inserted in center of chop registers 155 degrees F. turning half way through cooking.
Remove Pork and keep warm.

For sauce, carefully add the water to the hot skillet.
Add broth to skillet and heat until bubbly.
Add the Cream Cheese.
Using a wire whisk, heat and whisk over medium heat until the cream cheese is melted.
Transfer warm Pork to 4 dinner plates.
Spoon Sauce atop pork and, if desired, sprinkle with chives.

Nutritional info:
Calories;291, Total Fat: 20 g, Sat Fat: 8 g, Sodium 117 mg, Carbs 2 g, Protein 23 g

If you’re diabetic and want to learn LCHF/A Ketogenic Lifestyle, Click here to check out KetoKitty! She’ll take you, step by step, through everything you need to know to learn how to KETO!

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Braised Seasoned Brussels Sprouts —

Braised Seasoned Brussels Sprouts

Total Carbs: 6 grams per serving
Makes 4 Servings

brussel sprout

Non-stick Cooking Spray
1/2 tsp Mustard Seed
1/2 tsp Cumin Seed
1/2 tsp Fennel Seed
8 ounces Brussels Sprouts, halved (2 cups)
1/3 cup Chicken Broth or Vegetable Broth
2 tsp grated fresh ginger
1/4 tsp salt
1 dried Thai Red Chile Pepper, crushed OR 1/4 tsp Crushed Red Pepper
2 Tsp Sherry Vinegar OR Red Wine Vinegar
(if on Advanced List may add 1TBS coarsely chopped Pecans)

Lightly coat a medium saucepan with Cooking Spray
Heat pan over med-high heat.
Add Mustard seed, Cumin seed, and Fennel seed – cook and stir for 30 seconds.
Add Brussels Sprouts, Broth, Ginger, Salt, and Hot Pepper

Bring to a boil, then reduce heat. Cover and simmer for 10 – 12 minutes or until Sprouts are tender, stirring occasionally
Stir in Nuts and Vinegar.

Makes 4 Servings

Nutritional Info:
Calories: 51; Total Fat: 3grams: Sat Fat: 0, Sodium 225 mg; Carbs: 6 grams, Fiber 2 grams, Protein: 2 grams.

If you’re diabetic and want to learn LCHF/A Ketogenic Lifestyle, Click here to check out my KetoStyle Blog. It will take you, step by step, through everything you need to know to learn how to KETO!

You can also join Keto School for a self paced series of lessons on how to do Keto by clicking here.

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Teeny Zucchini with Onions —

Teeny Zucchini with Onions

Carbs 6 grams per serving
Makes 4 – 6 servings
Time: approx 20 minutes

baby-zucchini

1 lb Baby Zucchini OR 3 medium Zucchini
1 TB Olive Oil
1 small Onion, cut into thin wedges
1/4 cup chopped Walnuts
1/2 tsp dried Oregano, crushed
1/4 tsp salt
1/4 tsp black pepper

Rinse and trim zucchini. If using medium Zucchini, cut in half lengthwise and then into 1/2 inch slices

In a large nonstick skillet, heat Olive Oil over medium heat. Add Zucchini and Onion. Cook, stirring occassionally, for 6 – 8 minutes or just until vegetables are tender

Add Walnuts, Oregano, Salt and Pepper. Cook and stir for 1 minute more.

Makes 4 – 6 servings

Nutritional Info:
calories: 106, Total Fat: 9 g, saturated fat: 1 g, monounsaturated fat: 3 g, Polyunsaturated fat: 4 g, Sodium: 146 mg, Carbohydrate: 6g, Total Sugar: 1 g, Fiber: 1 g, Protein: 4g,

Recipe from  BHG

If you’re diabetic and want to learn LCHF/A Ketogenic Lifestyle, Click here to check out KetoKitty! She’ll take you, step by step, through everything you need to know to learn how to KETO!

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Sweet Foccacia Bread — June 9, 2015

Sweet Foccacia Bread

This is a picture of the original Foccacia bread from about.com’s Laura Dolson. It’s hands down the best low carb bread I’ve found so far, so I had to play with it a bit. I will add a picture next time I make the sweetened version – just imagine this dusted in white! 😊

image
1 cup Flax Seed meal
1 cup Almond Flour
1 Tablespoon baking powder
1 teaspoon salt
1/4 cup sugar equivalent artificial sweetener (I use Swerve granulated)
1/4 cup powdered Swerve (set aside – this is sprinkled over the bread after its baked)
2 TBs Cinnamon OR 1 TBs Cinnamon and 1 TBs Pumpkin Pie Spice
4 beaten eggs
1/2 cup water
1/3 cup oil

Preheat oven to 350 F.
Prepare pan (a 10X15 pan with sides works best) with oiled parchment paper or a silicone mat.

1) Mix dry ingredients well — a whisk works well.

2) Add the water and oil to the dry and mix well. Make a well in the center and add the eggs – mix the eggs together well, then incorporate with the dry mix. Make sure there aren’t obvious strings of egg white hanging out in the batter.

3) Let batter set for 2 to 3 minutes to thicken up some (leave it too long and it gets past the point where it’s easy to spread.)

4) Pour batter onto pan.

Because it’s going to tend to mound in the middle, you’ll get a more even thickness if you spread it away from the center somewhat, in roughly a rectangle an inch or two from the sides of the pan.

5) Bake for about 24-28 minutes, until it springs back when you touch the top and/or is visibly browning.

6) Remove from oven and sprinkle powdered Swerve evenly over the top.

7) Let cool and slice into squares – any size you prefer – I cut into brownie size squares.
You don’t need a sharp knife;

8) Sprinkle again with a little more powdered Swerve.
Mmmmmmmm, good stuff!

If you’re diabetic and want to learn LCHF/A Ketogenic Lifestyle, Click here to check out KetoKitty! She’ll take you, step by step, through everything you need to know to learn how to KETO!

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Low Carb Pancakes — February 21, 2015

Low Carb Pancakes

Low carb pancakes for when you gotta have ’em! by Tim Malloroy

pancakes

Ingredients

* 4 Tablespoons coconut milk or almond milk (heavy cream can be used)
* 4 large eggs, lightly beaten
* 2 Tablespoon coconut oil or butter melted (olive oil can be used for a more savory taste)
* 2 Teaspoon vanilla extract
* 1/2 cup flax seed meal and 1/2 cup blanched, white almond flour or standard almond meal
* 2 Ounce-weight low-carb vanilla protein powder (helps with consistency)
* 1 Teaspoon baking powder
* 2 Tablespoon granular sugar substitute
* 1/4 Teaspoon ground nutmeg (optional)
* 1/4 Teaspoon salt (to taste)

Directions

1. Preheat a pan for cooking. Spray well with non-stick spray just before pouring in the batter or use butter/oil.
2. Combine the coconut milk, eggs, oil and vanilla in a small bowl. Mix thoroughly with a fork for about 1 minute.
3. Add the flax meal, almond flour, protein powder, baking powder, granular sugar substitute, nutmeg and salt. Mix thoroughly.
4. Pour 1/4 cup at a time into the hot pan.
5. Cook for 3-5 minutes until golden brown and set and flip. Cook for another few minutes.
6. Serve!

If you’re diabetic and want to learn LCHF/A Ketogenic Lifestyle, Click here to check out KetoKitty! She’ll take you, step by step, through everything you need to know to learn how to KETO!

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