Low Carb Easy Bread – Wednesday Weekly Recipe Post

EXCELLENT- Easy, –  Paleo, Keto, grain free, gluten free, LOW CARB BREAD 😉

Makes 4 buns – ( 5 grams net carbs )

lowcarbbread


Makes 4 Buns


The Stuff you Need:

Dry ingredients:

  • 3/4 cup almond flour (almond meal)
  • 1/4 cup plain whey protein ( or- eliminate this, and use 1 full cup of Almond Meal)
  • 1/3 cup psyllium husks
  • 1/4 cup coconut flour
  • 1/4 cup flax meal
  • 1 tsp garlic granules
  • 1 tsp onion granules
  • 1 tsp cream of tartar
  • 1 tsp baking powder
  • 1 tsp baking soda
  • 1 tsp salt (pink Himalayan, or sea salt)
  • 1 tbsp sesame, sunflower, flax, poppy, or caraway seeds – (optional)

Wet ingredients:

  • 4 large egg whites
  • 1 large egg
  • 1/8 c olive oil
  • 1 cup boiling water

What to do with the Stuff

 

  • Preheat oven to 350
  • Mix dry ingredients together
  • Add wet ingredients to dry mix
  • Form into 4 “buns” on a cookie sheet lined with parchment paper
  • You can add sesame seed/flax/poppy seeds to the top (optional)
  • Bake for 40- 45 minutes
  • Cool on wire rack when cooled, cut in half with serrated knife
  • You can omit the savory spices above for a more traditional wheat flavor

    Each bun has 5 net carbs

LCHF, Paleo, Keto, sugar free “on the go” Picnic – Saturday Weekly Recipe Post

Went on a “last minute” quick getaway with my man.. We did a stellar road trip down the Great Ocean Road..I KNEW we would have no problem making this work for us,, the night before I roasted 2 -3lb chickens, boiled a dozen eggs, and grabbed some veggies and our “condiments”, including our protein powder, coconut oil, almond milk, himalayan rock salt, and stevia to pack in our cooler.

Here was one of our awesome picnics 😉

picnic.

YOU CAN DO THIS ..;-) we live VERY well, you just need to be spontaneous and creative once in a while 😉

LCHF Life – Saturday Weekly Recipe Post

PicMonkey Collage

What to do, when you are SO BUSY, that you realize,  OH SHITT!! I didn’t do a post for Saturday! YEEEIKES….straight up? I PANICKED, I felt like I let myself down..and most of all, even the few followers that I DO have, I feel like I let “something” down..make sense? I LOVE posting stuff 😉 and sharing..

I have NEVER, ever ( since I started this) ..”missed” a post.. I have FAITHFULLY posted EVERY WEDNESDAY and SATURDAY regardless of what timezone I’m in, what hanover status I’m in, no matter WHAT,  have POSTED EVERY Wednesday and Saturday ..no later than 09:30 E.S.T….. YUP!.. YAY me 😉  and…… here I am- LITERALLY, scrambling to make sure I get something up here.. can you say LAST MINUTE DOT COM?.. ummm yah-, cause thats what I got for ya..

Life happens.. BUT- I have made a personal commitment to this, and most of all- I want to share..always WANT to share some AWESOME pics of some of the stuff I make/eat 😉 HAVE AN AWESOME WEEKEND ❤ Namaste’

 

 

 

 

 

 

“Kitchen sink” Fritatta..- Wednesday Weekly Recipe post

fritt

 

THIS, dish, is honestly, one of the most awesome culinary tidbits..A Fritatta is SERIOUSLY, one of the most versatile, healthy, quick, EASY meals to make- with WHATEVER you happen to have 😉  I used my medium skillet for this one, it was late, we were hungry, I was running out of stuff, BUT we ALWAYS have eggs..ALWAYS have some sort of veggies, and meats ..so ..get busy!!  😉  sautee whatever mix of stuff you happen to have..(mind you- NOTHING is “off limits” for this dish..) I used some grass fed BUTTER to sautee this in..>.. mmmm BUTTER…..( or you may use olive oil if you prefer)  Be creative 😉 get everything nicely sautee’d and soft. On the side, whip some eggs up ( with or without some cream, or broth for posterity)  pour egg mixture over your sautee mixture, cook until set a bit. If you add cheese, (or not) you may want to brown it a bit, so- set under a broiler for a few minutes, and wallah!

This is the best option, because it is a virtual crowd pleaser. You can tame the meatlover, or the vegetarian, the Paleo person, the Keto person, and pretty much just anyone who likes food. It is also great for breakfast, lunch and dinner too 😉 also served hot, room temp or cold..;-) win win win win!!  As always , I highly recommend using only the cleanest food available in your area, free range , grass fed, organic.. Health is Wealth.   ENJOY!

 

What a Keto – Paleo- Low Carb – breakfast looks like – Saturday Weekly Recipe Post

photo

How easy is THAT 😉

Low Carb Herby Dinner Rolls

Low Carb Herby Dinner Rolls

Makes 12 dinner rolls

rolls.

The Stuff you need:

  • 2 TBS coconut flour
  • 2/3 C almond flour
  • 1 & 1/8 C golden flax meal
  • ¼ tsp salt
  • 2½ tsp baking powder
  • 1 tsp onion powder
  • 1 tsp garlic powder
  • 1½ tsp crushed, dried herbs (or 2 T. fresh, chopped herbs) you can use basil, rosemary, or mixture of any 😉
  • 4 eggs  beaten
  • 1 c.water
  • 4 TBS olive oil

What to do with the Stuff:

  • Preheat oven to 350º
  • Lightly grease muffin pan with olive oil
  • In a large mixing bowl Beat eggs, olive oil, and 1/2 of the water
  • Measure all dry ingredients & add to egg mixture. Mix well
  • Batter will be stiff, gradually add more water in small increments
  • Mix well after each addition until batter becomes smooth enough to spoon into muffin pans
  • Spoon into muffin cups nearly full (they don’t rise much)
  • Bake for 20 minutes
  • Cool on wire rack for 15-20 min

EACH roll contains:

150 calories

6.1 g carbs, 4.43 g fiber, 1.6 g NET CARBS

5.51 g protein

12.5 g fat

“Healthy lifestyle” infused vodka – Saturday Weekly Recipe Post

I LOVE me some VODKA.. 😉

Don’t judge!… HA!  and, personally- I really wouldn’t care if you did 😉

tea.vod

I THOROUGHLY enjoy my cocktail hour, and my “Bloody Mary Sunday’s”, and ..just the idea of having a cocktail, whenever.

Since we started this WOE, we have definitely “cut back” on our alcohol intake, as it’s not so much a diet (per se’), but has fast become a healthier way of life for the both of us. Be advised, I will never, ever completely give up wine, happy bubbles, or vodka..(or tequila, or a good spiced rum for that matter..!) HA…Sadly, beer  I bid you Adieu’ and I know that Cerveza’..has an extremely limited future in my life, but- that’s ok..this is all by conscious CHOICE.

We are currently in AU, and alcohol with the exception of local wines IS SO EXPENSIVE! Typically we would spend 15-20 bucks on Absolut vodka. HERE, in Oz…it goes for 38-40AUD for 750 ml..(WTF!!!???.) Shocking…I’m on sabbatical, and on a budget, and sadly- our past ways of enjoying of “spirits” as we did while living in Mexico…it just doesn’t fit as desired on our current Western lifestyle budget..(ho hum)

Don’t GET me started on our fondness for Tequila.. After coming from almost a YEAR hanging out in MX, and being able to sample EVERY local agave under the sun, some of the FINEST..it NEVER cost us more than 25 bucks a bottle ( and- that was for RESERVA’!)  ahhh …such great memories 😉  So, yes..the shock of returning to a wildly expensive, Western culture..IT HAS a severe, harsh price tag. And, sadly we can NOT “drink away our troubles” about it, as we would end up in the poor house in a few months. Here, even the “ROT-GUT” Tequila, is NO LESS than 45AUD !!..SHOCKING, but, alas- an “excuse” for cutting back, and coming up with new ways to “stretch” out my fondness for drinking.

I have fast become a “sipper”..Since starting the “low carb” way of life, I completely abstained from alcohol for 7 weeks 52 days to be exact.. just because….it was sad,( as I said I ENJOY drinking) but, it was do-able. I do it every time I am deployed for months on end. I made this time abstaining, as a conscious choice, to give my amazing titanium-like liver a break after an entire 14 months of traveling the world, and imbibing whenever, wherever we choice 😉

NO REGRETS, as I said, I ENJOY my cocktails 😉  As of late, and becoming completely keto-adapted, I started incorporating my drinks into my Keto-lifestyle, always staying within my macros, but still enjoying life, as it is meant to be enjoyed 😉 I stick to Martini’s, Gibson’s, and Vodka and soda, as well as the occasional wine, and sparkling wine as I LOVE love the grape 😉

As for vodka infused  tea, you will be essentially making an “iced tea”, so keep that in mind. Chose what your favorite herbal flavoured teas are, and ones that won’t get bitter if they steep too long (such as green tea). I recently experimented with a Lemon Ginger blend, and a Peppermint Chammomile BOTH turned out lovely..I drink them straight, like a sipping thing. Brian tends to add club soda to his.

The “classic” recipes, call for mason jars, you are only using part of your 750 ml of voddy. OR, you can opt for the cheap budget version 😉  My first “batches”,  I used 1 recycled coconut oil jar, AND green olive jar HA! 😉

ANYWAY  I digress.. HAVE fun, enjoy, and…. Keep calm and Keto on

The Stuff you need:   – AND –    What to do with the Stuff:

3-4-5 bags of selected herbal tea bags in a jar with screw top lid ( I used 2 jars – for 2 different flavoured vodkas 😉 )

Cover with vodka ( I can’t afford to be picky here, so it’s whatever is “on sale”)   😉

Add 1-2 tsps of stevia

Shake/mix until dissolved; you can add more stevia after few hours of steeping (if desired)

Let sit for at least 2 hours in the fridge (the longer it “steeps”, the more like your chosen tea, it will taste)

This infusion will actually start to take on the essence of flavour of your favourite herbal tea, after about an hour

About 4-5 hours, it really brings out the tea infused flavour…

EN- (OH EMM GIZZLE)- JOYEE !

*****I’m the girl that is watching carb/calorie count, so- I literally just pour myself a nice “shot” in a rocks glass, and SIP IT 😉

Variations: combine with just iced tea, or float with soda water for a little fizz; add lemon, or lime slice, garnish (or even muddle) with fresh mint

Crack Slaw- MMMM.. Saturday Weekly Recipe Post

Crack Slaw 😉

crackslaw

Makes 3-4 servings

The Suff you need:

  • 1 lb thinly sliced beef
  • 4 minced garlic cloves
  • 2 TBS minced fresh ginger
  • 2 TBS toasted sesame oil
  • 3 sliced green onions
  • 14 oz (400g) coleslaw/asian veggie mix (or shredded white cabbage)
  • 1 teaspoon cider vinegar
  • 2 TBS soy sauce
  • ¼ teaspoon stevia
  • 1-2 TBS teaspoon hot sauce (to taste) I used Franks for this one 😉
  • Salt and pepper, to taste

What to do with the Stuff:

  • Put beef into a bowl, with fresh chopped ginger, garlic, and sesame oil, mix well- let set for 10 min
  • Brown the beef in a skillet, season with salt and pepper to taste, remove beef, set aside
  • Add additional oil if needed to pan, then add garlic, onions and coleslaw mix until the cabbage is cooked
  • Stir in the hot sauce, soy sauce, sweetener, and vinegar
  • Add the beef to mixture, mix well to combine

Happy, Healthy Holidays ! – Wednesday Weekly recipe post

 

 

~KEEP CALM, AND KETO ON~

PicMonkey Collage

HAPPIEST, HEALTHY HOLIDAYS, TO YOU AND YOURS

Brian and I have been following this eating plan since October.

I have NOTHING but GREAT things to report, and say about this WOE. Since exploring, and applying the science of completely removing sugar, and refined carbs from our diets, and increasing our healthy fats, adapting our proteins for our individual body weights, we both have had incredibly, AMAZING results happening to the both of us, including excessive energy, most amazing menu planning, and vast food selections that are truly fit for royalty.

I, personally have experienced a 6.2K weight reduction, increasing my lean body mass and my total body fat percentage to 21%. Brian has increased his LBM by .5KG so far. The best part of this, is for the ones who DO need to lose weight,(FAT), your lean body mass, is INCREASED, and inches disappear in those areas where they need to 😉

That being said, we have decided to stick to this plan for a few more months, regardless, as we both feel so healthy, light, and fit. The science of this plan is complex, yet simple.. all it is ( in a nutshell) is switching carb intake for healthy fat intake, and increasing your proteins to match your LBM (Lean Body Mass). It makes TOTAL sense, and really follows the basics of a caveman/Paleo type plan, and by the way we feel, and have been having strength gains in the gym, along with our increased energy, plus the fun creative aspect of getting to plan meals based on the macros we need, it has become a lifestyle in only 8 short weeks.

I am posting this for the holidays, because all the foods in my picture, are FOODS WE GET TO EAT.. YUP.. that pizza, has a crust I made from CAULIFLOWER..and it stays right in my macros. Chocolate is 85% cocoa, SO good, the Avocado is my daily staple, as is Salmon, Chicken, Beef, Pork Cheeses, Eggs, and BACON.. (YUPP!)  these are just a FEW of the choices we have! I haven’t even TOUCHED on desserts yet.

For my Christmas day,(it is only my husband, and I)  I am missing my family in the States SO VERY MUCH,  so I will celebrate in my own style this year…we will imbibe on a few “adult cocktails” (Bloody Mary’s), THEN- chow down on an amazingly perfect cooked (rare) prime rib roast, topped with bernaise’ sauce, with a side of avocado..just BECAUSE, THATS WHAT I WANT 😉  AND, the best part? all of this, will be EASILY within my macros, and is part of my CHOSEN WOE ( Way of Eating) ..

It’s NOT a “diet”, it’s a conscious, healthy choice in what we CHOOSE to fuel our bodies with. I prefer to fuel MY bad ass machine with FAT, I prefer burning FAT, and treating all my cells and organs with the energy they will best sustain from, protein, and healthy fats. My body produces all the glucose it needs. I want to live my next 50 years, in the best health of my life..

Just watch me 😉