Wednesday, June 7, 2017
Tuesday, June 6, 2017
Low-Carb Vegetarian Mexican Cauli-Rice
This low carb spin on Mexican rice is a delicious base for taco bowls or as a side to any Mexican inspired dinner. You can rice the cauliflower yourself or get a little help from a store-bought variety for a less stress and no mess option. You can easily make this into a vegetarian meal by adding some avocado, sour cream, and other veggies to the top before serving.
This keto side dish recipe comes together in just a few minutes. You’ll start out by sautéing some onion and garlic along with some spices. Then after adding in the cauliflower rice you’ll pour in some diced tomatoes. Feel free to use fire-roasted or even fresh if that’s what you have on hand.
Preparation timeHands-on: 15 minutes Overall: 15 minutes
| Total Carbs | 12.8 | grams |
| Fiber | 4.3 | grams |
| Net Carbs | 8.4 | grams |
| Protein | 3.5 | grams |
| Fat | 7.6 | grams |
| of which Saturated | 1.1 | grams |
| Energy | 121 | kcal |
| Magnesium | 35 | mg (9% RDA) |
| Potassium | 608 | mg (31% EMR) |
Macronutrient ratio: Calories from carbs (29%), protein (12%), fat (59%)
Ingredients (makes 4 servings)- 2 tbsp extra virgin olive oil (30 ml)
- ½ medium white onion, diced (70 g/ 2.5 oz)
- 1 clove garlic, minced
- 1 tbsp chili powder
- 1 tsp cumin
- 1 lb cauliflower rice (450 g) - here's how to "rice" cauliflower
- 1 can diced tomatoes, no salt added (410 g/ 14.5 oz)
- sea salt or pink Himalayan salt, to taste
- limes
- minced cilantro
- sliced avocado
- sour cream
- sliced jalapeno
- extra virgin olive oi
- Heat the oil in a large skillet over medium heat. Sauté the onion and garlic for 2-3 minutes until they start to soften. Add in the spices and cook 30 seconds until fragrant.
- Add in the riced cauliflower and cook 5-7 minutes until soft and starting to crisp around the edges. Pour in the tomatoes and stir to combine. Cook another 3-5 minutes until the mixture is dry and resembles fluffy rice.
- Season with salt to taste and serve, or let it cool down and refrigerate fir up to 4 days.
Monday, June 5, 2017
Low-Carb Red, White & Blue Berry Parfaits
Here's a low-carb treat for my American friends! These patriotic parfaits are the perfect quick-prep dessert for the upcoming Fourth of July celebrations. The red strawberry layer is topped with vanilla coconut cream and finished with fresh blueberries.
This treat is dairy-free but if you can eat dairy, you can substitute the coconut cream and coconut milk with an equal amount of whipped cream. It's naturally sweet and you can even avoid using any sweeteners.
Preparation timeHands-on: 15 minutes Overall: 1-2 hours
| Total Carbs | 11.8 | grams |
| Fiber | 2.8 | grams |
| Net Carbs | 9 | grams |
| Protein | 3.4 | grams |
| Fat | 22 | grams |
| of which Saturated | 19.2 | grams |
| Energy | 243 | kcal |
| Magnesium | 35 | mg (9% RDA) |
| Potassium | 313 | mg (16% EMR) |
Macronutrient ratio: Calories from carbs (14%), protein (5%), fat (81%)
Ingredients (makes 4 servings) Red layer:- 1 ½ cups strawberries, fresh or frozen and thawed (216 g/ 7.6 oz)
- ⅓ cup water (80 ml/ 2.7 fl oz)
- 1 tsp gelatine or 1 tbsp chia seeds
- 15-20 drops liquid stevia or 1-2 tbsp Erythritol or Swerve
- ¾ cup coconut cream (180 g/ 6.3 oz) - same as creamed coconut milk
- ½ cup liquid coconut milk, such as Aroy-D or unsweetened almond milk (120 ml/ 4 fl oz)
- ½ tsp vanilla powder or 1-2 tsp sugar-free vanilla extract
- 2 tbsp powdered Erythritol or Swerve, or 15-20 drops liquid stevia
- ¾ cup blueberries, fresh or frozen (113 g/ 4 oz) - wild blueberries contain fewer carbs
Tip: To get the net carbs per serving down to 7.4 g, use an equal amount of blackberries instead of blueberries.
Instructions- Start by preparing the red layer. Place the strawberries with ¼ cup (60 ml) of water into a blender or a food processor and pulse until smooth.
- Pour the strawberry puree into a small sauce pan and add stevia. Mix the gelatine with the remaining water, and then pour into the sauce pan with the pureed strawberries. Heat gently until warm, and then take off the heat.
- Divide the strawberry mixture between 4 jars or glasses, and then, place in the fridge for an hour or until set.
- When the red strawberry layer is set, prepare the white coconut cream layer. Spoon the coconut cream into a bowl. Add liquid coconut milk, powdered Erythritol, and vanilla.
- Using an electric mixer or a hand whisk, process until smooth and airy.
- Spoon the white layer equally in the 4 jars, on top of the red strawberry layer.
- Finally, top with fresh or frozen blueberries.
Enjoy immediately or store in the fridge for up to 3 days.
Sunday, June 4, 2017
Keto Southwestern Chicken Salad
Chicken salad sandwich without the bread! Tastes even better this way and can be served on a bed of lettuce, spinach, bread, pita pockets…. the choices are endless! This is so easy to make and it healthy, keto approved and low carb. Perfect for your ketogenic diet or lifestyle. The kids will love this too!
More Keto Approved -> RECIPES
Low-Carb Rainbow Salad with Feta
As the weather heats up, our desire for the comforting stews and one-pots of winter are replaced with cravings for fresh, light salads with delicious dressings. This Keto Rainbow Salad is packed with flavour and at only 8.7 g of net carbs per serving, it won’t spike your ketone levels.
Topped with crumbly feta and toasted seeds for a super quick, low carb lunch.
Preparation timeHands-on: 15 minutes Overall: 15 minutes
| Total Carbs | 12.7 | grams |
| Fiber | 4 | grams |
| Net Carbs | 8.7 | grams |
| Protein | 10.8 | grams |
| Fat | 37.1 | grams |
| of which Saturated | 9.5 | grams |
| Energy | 414 | kcal |
| Magnesium | 116 | mg (29.1% RDA) |
| Potassium | 557 | mg (27.8% EMR) |
Macronutrient ratio: Calories from carbs (8%), protein (10%), fat (82%)
Ingredients (makes 3 servings) Salad:- 1 cup shredded white cabbage (70 g/ 2.5 oz)
- ¾ cup sliced radishes (90 g/ 3.1 oz)
- 1 medium carrot (90 g/ 3.1 oz)
- ½ medium zucchini (100 g/ 3.5 oz)
- ½ medium cucumber (100 g/ 3.5 oz)
- 3 baby red peppers or 1 regular pepper (74 g/ 2.6 oz)
- ⅓ cup pumpkin seeds (43 g/ 1.5 oz)
- ⅔ cup feta, crumbled (100 g/ 3.5 oz)
- Optional: fresh mint for garnish
- 2 tbsp toasted sesame oil (30 ml)
- 3 tbsp extra virgin olive oil (45 ml)
- 1-inch piece fresh ginger, grated (15 g/ 0.5 oz)
- 1 tbsp coconut aminos (15 ml)
- 1 tsp apple cider vinegar
- ⅛ tsp each sea salt and pepper
- Preheat the oven to 190 C/ 375 F (fan assisted). Place the pumpkin seeds of a baking try and roast in the oven for 5 minutes until golden. Remove from the oven and allow to cool.
- Using a fine grater or a grating blade of a food processor, shred the cabbage and radish. Cut the carrots, courgette and peppers into fine matchsticks and slice or julienne the cucumber.
- Mix all the dressing ingredients together in a small bowl. Add all the grated vegetables to a large bow.
- Toss through the salad dressing, toasted seeds and crumbled feta. Enjoy!
Friday, June 2, 2017
Book Review: Tripping Over The Truth, The Metabolic Theory of Cancer
This week I had the great opportunity to review an extraordinary book by Travis Christofferson, Tripping Over The Truth. It's currently one of the best-sellers in Oncology, Cancer and Diseases categories on Amazon.
Christofferson discusses how cancer can be managed and prevented using metabolic therapies and challenges the genetic causes of cancer. The early evidence is that the ketogenic diet is beneficial and can be used to help manage and treat cancer.
This book is well-written and covering everything from the history of cancer treatment, the theory of the restricted ketogenic diet, to practical tips and list of practitioners familiar with metabolic cancer therapies.
Christofferson's book stands out from other books discussing the metabolic theory of cancer. I found it easier and more fun to read, even without having deep knowledge of this very complicated subject. I love how the author explains complex science through stories of researchers and their findings.
Who is this book for? Everyone who is fighting cancer or knows someone with cancer, including medical professionals, should read this book.
You can win a copy of Tripping Over The Truth. Just follow the instructions below and wait for the one lucky winner to be picked in a few days! Note: you don't need a Twitter account to join the giveaway - you can pick any of the 3 options given in the instructions.
http://ift.tt/2qP8M5hWhat benefits have you experienced while following the ketogenic diet?
Thursday, June 1, 2017
My New Quick Keto Book Has Just Been Released!
Hi Friends,
My new Quick Keto Book has just been released! I spent over a year writing, testing and fine-tuning the best recipes for busy cooks who don't want to spend a lot of time in the kitchen. I hope you all enjoy it, and I truly appreciate your support over the years. If you like my book, please, don't forget to leave an honest review on Amazon
If you want to learn more about my keto journey, how I became an author, or what's my favourite recipe from my new cookbook, check out this fun Q&A I did for Quarto Knows!
To find out more about my book (e.g. how many recipes are dairy-free, nut-free or vegetarian), check out this post.
Giveaway!To celebrate the launch of my new cookbook, I'm giving away a signed copy! Anyone can enter this giveaway no matter where they live. Note: you don't need a Twitter account to join the giveaway - you can pick any of the 3 options given in the instructions.
http://ift.tt/2sjSSC4What's your favourite recipe from my blog, books, or apps? :-)