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

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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 😉

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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

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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

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How easy is THAT 😉

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~

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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 😉

 

It’s just the way we eat – Wednesday Weekly recipe post

It’s just the way we eat 😉

A picture speaks 1000 words …

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Savoury Healthy Butter – Wednesday Weekly Recipe post

Savoury Flavoured Healthy Butter

(Makes 16 oz)

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THIS is truly, amazing butter. It is not only versatile with ALL your savoury dishes, but it also has an excellent source of much needed Potassium for all those Low Carb & Keto people trying to keep their electrolytes in check.

And, its TOO easy!  you can add anything to it really. I LIKE the taste of salt, so this is our “go to” standard savoury butter. Once it is sent in the fridge, (after about 6 hours) we stir it up, as a lot of the garlic/parsley chili’s sink to the bottom. WE then and store it in a covered plastic container on our countertop next to the stove, as we use it all the time for cooking, adding to broth, etc.

The Stuff you need:

  • 16 oz grass fed butter ( I prefer salted, as it adds more much needed sodium)
  • 1+ cup organic fresh chopped parsley ( I used a mix of my garden variety Italian Flat leaf /and parsley)
  • 4-6 cloves organic garlic chopped
  • 2 red bullet chili’s finely chopped (I keep the seeds in there, I like it spicy)
  • 2 anchovy’s finely chopped..optional- they were BEGGING me to use them, they were the only 2 left in the jar 🙂

What to do with the Stuff:

  • Over really low heat, place butter, and all ingredients in a saucepan
  • It is only to melt the butter into liquid, and mix in all ingredients
  • Do not bring to simmer, it is not to cook the ingredients
  • Once all melted, pour into small plastic container with lid
  • Store in fridge to harden
  • All the yummy stuff will sink to the bottom, I just stir it up when I use to get all the goodies in a serving
  • You CAN opt to use a stick blender to better combine the ingredients before putting in fridge
  • Optional to store in fridge or on countertop

Nutrition facts (as calculated by MyFitnessPal) –  Per 1 TBS serving:

  • Calories – 121
  • Healthy fat – 13.6 g
  • Healthy Cholesterol – 35.8 g
  • Sodium – 120.9mg
  • Potassium – 16.7mg
  • Carbs – 0.3gr

 

 

 

 

Ketofabulous Zucchini Rolls – Saturday Weekly Recipe post

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THE BEST APPETIZER ..
Satiating, low carb, amazing snack.. UBER easy, Uber yum!

Everything I use is always fresh, local, Organic, and the cleanest possible food 😉

Serves 2

The Stuff You Need:

  • 2 Large Zucchinis sliced lengthwise
  • Extra Virgin Olive Oil to taste
  • 4 oz cream cheese
  • 3/4 cup fresh bacon crumbles
  • 2 TBS chili garlic sauce (to taste)

What to do with the Stuff:

  • Preheat oven to 350
  • Coat each slice of Zucchini with salt pepper and EVOO
  • Roast/Grill Zucchini until soft and workable, set aside
  • Mix cream cheese, chili garlic sauce, and fresh bacon bits togetehr
  • Place 1 tsp cheese mixture on end of zucchini, roll into a pinwheel.
  • Set on baking sheet lined with parchment paper, seam side down
  • Bake at 350 for 10 min until warmed through
  • Can be made ahead and refrigerated.