Favorite Recipes from the Keto Diet...
Hi Warriors! As you may or may not know by now... we LOVE a challenge - espeically when it relates to fitness or nutrition. If you follow us on Social Media you have watched us navigate the Keto diet over the last month. Needless to say, a diet that focuses on deriving most of its calories from pure unadulterated fat, the results are DELICIOUS (fat is flavor after all)!
Here are a few of our favorite recipes from our Keto adventures. Truth be told it is not an easy diet to transition into and we hope that these recipes will better help you ease you into the "non carb zone" - ENJOY!
*Please note that the amount of fat in these recipes is meant for a Ketogenic specific diet. It is NOT typical of our normal "warrior diet" and it NOT recommended for everyone. If you are not currently on a Ketogenic diet these meals can easily be "lightened", or better yet, reserved for "cheat days" - ENJOY!
Greek Style Fritatta
Instructions: Preheat oven to 400 degrees (375 if your oven has convenction). saute ground sausage in 2-3 tablespoons coconut/olive oil until cooked through. *a cast iron skillet is definently the best for this dish but if you do not have one use a saute pan that can go from stovetop to oven (no plastic or rubber pieces). add onion & pepper & cook until softened. add kale/spinach and saute until wilted and soft. season well with sea salt, a pinch or two of oregano & black pepper. sprinkle chopped olives and feta cheese evenly over the mixture and carefully pour the well beaten eggs over the top to cover everything. drop halved grape tomatoes on top for decoration and pop in the oven for approx 5 minutes. rotate front to back and bake another 5-6 minutes or until puffed up and cooked through. Allow to cool slightly before slicing and serving.
1 dozen eggs (organic, free range is always best!) well beaten and seasoned with approx 1 tsp sea salt and a few grinds of black pepper.
1/2 pound fresh ground chorizo or italian sausage
1/4 white onion, diced
1/4 red bell pepper, diced
6-8 pitted kalamata olives, chopped
fresh kale or spinach, chopped
4-5 grape tomatoes, halved
1/2 cup feta cheese, crumbled
Fresh or dried oregano
1 whole rotissere chicken (organic/free range is always best!), deboned and shredded
1 jar Buffalo sauce (recommend Frank's Red Hot because it has no added sugar)
1/2 stick unsalted butter (organic/free range is always best!) cubed
2-3 Tbsp coconut oil
1/2 block full fat cream cheese
2-3 dashes Tabasco (a few pinches blackening seasoning or a tiny pinch Cayenne will also work - just to add a little kick)
Sea salt to taste
4 Whole Poblano Peppers
Shredded cheddar cheese or Feta cheese
Buffalo Chicken Stuffed Peppers
LEFTOVER SUGGESTIONS: you will most likely have leftover Buffalo chicken. Perfect as a snack topped with crumbled Bleu cheese & served with raw celery & califlower!
Instructions: Turn oven to Broil. Wash and lightly oil Poblano peppers and arrange on a baking sheet. Place under the broiler approx 3-4 minutes, checking frequently and turning to roast on all sides. Remove and immediatly place in a mixing bowl and cover tightly with plastic wrap to create steam. Allow to sit 5 minutes before peeling off skin of the peppers (careful they will be HOT). Cut each pepper in half and carefully remove all seeds but leave the stem in tact.
Combine shredded chicken and all other ingredients in a large saucepan over medium heat and heat slowly until well combined. Stuff peppers with warm chicken mixture and sprinkle liberally with cheddar cheese. Place on a foil lined baking sheet and broil approx 3-5 minutes watching carefully and turning to brown all sides of the cheese. Remove and serve immediatly. Pairs perfectly with a dollop of full fat sour cream and a Keto dieters best friend - sliced avocado!
Instructions: Preheat the oven to 400 degrees. Place salmon on a foil lined baking sheet. Season well with salt and pepper and fresh lemon juice. Combine all other ingredients and mix well. Season to taste. Spread evenly over the salmon and bake approx. 16 – 18 minutes (rotating once for even cooking). Turn oven to Broil and continue to bake approx. 2 minutes or until bubbly and begins to brown. Remove and serve immediately.
Best Ever Baked Salmon
1whole side (approx 2 lbs) Wild Caught salmon (sockeye is in season now and it is gorgeous with its bright pinkish red flesh and firm, meaty textue) *SIDE NOTE: I cannot express to you the difference in taste, texture and quality between wild caught salmon vs the farm raised stuff! I realize that not everyone has accesss (or the budget) to eat wild caught regularily but please, I beg you, invest in a few pounds of the "good stuff" when it is in season (typically mid June - late July or August). Nearly all grocery stores (especially natural & specialty grocers) will carry a wild caught option (previously frozen is just fine!)
½ cup mayo (homemade is best but a high quality brand like Duke’s works too - look for no added sugar!)
¼ cup basil pesto
2 Tbsp fresh basil (I personally love the stuff you can buy in a tube in the fridge section of the store)
2-3 Tbsp powdered Parmesan cheese
Zest of ½ lemon
Dash of blackening seasoning
Sea salt and pepper to season
LEFTOVER SUGGESTIONS: This makes amazing scrambled eggs the next day with a little cream cheese and kale tossed in!
We hope you enjoyed this latest edition of our Fit. Fab. Foodie weekly BLOG! Here we will be sharing our favorite recipes, basic nutrition info, diet challenges/hacks & our own personal experiences with different "trendy" diets (Whole 30, intermittent fasting and most recently Ketogenic). We always welcome your comments and questions and hope that you find something that help you in your journey toward optimum health!