Keto Diet Update

Keto Swedish meatballs These easy keto Swedish meatballs make a dreamy weeknight dinner trip to IKEA not required! INGREDIENTS:... 500g beef mince 1 egg 4 green shallots, thinly sliced 1/4 cup finely chopped fresh continental parsley 1 garlic clove, crushed 1 teaspoon allspice 1/4 teaspoon ground nutmeg 2 tablespoons extra virgin olive oil 80ml (1/3 cup) Massel Beef Style Liquid Stock 2 teaspoons Dijon mustard 180ml (3/4 cup) pouring cream 600g steamed cauliflower, coarsely chopped 150g fresh green beans, steamed Fresh continental parsley leaves, coarsely chopped, to serve METHOD Step 1 Combine the beef, egg, shallot, parsley, garlic, allspice and nutmeg in a large bowl. Season well. Roll tablespoonfuls of the mixture into balls. Step 2 Heat the oil in a large non-stick frying pan over medium-high heat. Cook the meatballs, turning often, for 6-8 minutes or until golden and just cooked through. Transfer to a plate. Step 3 Add the stock, mustard and 125ml (1/2 cup) cream to the pan and bring to the boil. Reduce heat and simmer for 5 minutes or until reduced by half. Return the meatballs to the pan and simmer for 1-2 minutes or until heated through. Step 4 Place the cauliflower and remaining cream in a food processor and process until smooth. Season. Step 5 Divide the cauliflower mash among serving plates. Top with the beans, meatballs and sauce. Season. Serve scattered with parsley. NUTRITION 2264 kj ENERGY 40.7g FAT TOTAL 18.6g SATURATED FAT 3.7g FIBRE 34.7g PROTEIN 275mg SODIUM 8.4g CARBS (TOTAL) All nutrition values are per serve This Mama Runs on Ketones https://teespring.com/wear-this-mama-runs-on-ketones Good Luck and Enjoy

EGG ROLL IN A BOWL yield: 4 SERVINGS prep time: 5 MINUTES cook time: 10 MINUTES... total time: 15 MINUTES This Egg Roll in a Bowl comes together in 15 minutes and is packed with protein and flavor. Made with either ground pork or beef, cabbage, garlic, ginger, sesame oil, soy sauce, and green onions. INGREDIENTS: 1 lb (16 ounces) ground pork or beef 1 teaspoon minced garlic 14 ounces shredded cabbage or coleslaw mix 1/4 cup low-sodium soy sauce (or liquid aminos) 1 teaspoon ground ginger 2 teaspoons sriracha 1 whole egg 1 tablespoon sesame oil 2 tablespoons sliced green onions INSTRUCTIONS: In a large skillet, brown the pork or beef until no longer pink. Drain the meat if it's really wet. Add the garlic and sautee for 30 seconds. Add the cabbage/coleslaw, soy sauce, ginger, and sautee until desired tenderness. You can add a little water if you need more liquid to sautee the coleslaw down. Make a well in the center of the skillet and add the egg. Scramble until done over low heat. Stir in sriracha. Drizzle with sesame oil and sprinkle with green onions. Add additional soy sauce and sriracha if desired. Nutrition Information: YIELD: 4 SERVING SIZE: 1 servings Amount Per Serving: CALORIES: 331TOTAL FAT: 23.4gCARBOHYDRATES: 4.9gFIBER: 1.9gPROTEIN: 24.3g Get Your Keto on https://teespring.com/your-keto Good luck and Enjoy

KETO PIZZA SKILLET yield: 4 SERVINGS prep time: 5 MINUTES cook time: 10 MINUTES... total time: 15 MINUTES This Keto Pizza Skillet is a low-carb meal made with cauliflower rice, pizza sauce, sausage or beef, pepperoni, and cheese with only 4.5 net carbs per serving. INGREDIENTS: 19.5 ounces sweet Italian turkey sausage 1 (10 ounces ) package frozen or fresh riced caulifower and broccoli (you can also use all cauliflower rice) 1 cup pizza sauce 1 ounce sliced pepperoni (about 17 slices) 1/2 cup whole milk shredded mozzarella cheese Parmesan for sprinkling on top INSTRUCTIONS: 1. In a large skillet, brown and crumble the sausage over medium heat. Add the riced cauliflower rand broccoli. Sautee to desired tenderness. 2. Stir in the pizza sauce. Layer the pepperoni and mozzarella cheese. Cover to melt the cheese. Sprinkle with Parmesan to serve. NOTES: Brands used: Jenni-O Sweet Italian Turkey Sausage Green Giant frozen riced Cauliflower and Broccoli Rao's Pizza Sauce Hormel Natural Choice Pepperoni Sargento Whole Milk Shredded Cheese If you want to render the pepperoni so that it's crispy you can either cook them in the microwave or in a skillet. Powered by KETO https://teespring.com/powered-by-keto Good Luck and Enjoy

BACON ASPARAGUS FRITTATA RECIPE prep time: 5 MINUTES cook time: 15 MINUTES total time: 20 MINUTES... This Bacon Asparagus Frittata recipe is perfect for breakfast or brunch! Filled with eggs, bacon, asparagus, and cheese. INGREDIENTS: 8 slices of bacon, cut in 1-inch pieces 1 cup asparagus cut into 1/2 inch pieces 2 cloves garlic 10 large eggs 1 cup shredded cheddar cheese 1/4 cup heavy whipping cream 1/4 cup parsley, chopped 2 tablespoons chopped green onions 1/2 teaspoon salt pepper to taste INSTRUCTIONS: Preheat oven to 350 degrees and spray a 9 or 10 inch baking dish with cooking spray. It can be round or square. In a medium skillet, cook the bacon until crispy. With a slotted spoon remove from pan and drain bacon on paper towels. Drain bacon drippings leaving about 1 tablespoon of drippings in the pan. Cook asparagus in reserved bacon drippings for a couple of minutes or until desired tenderness (asparagus will continue to cook in the oven). Add the garlic and cook for an additional minute. Remove from heat and set aside. In a large bowl, add the eggs, 1/2 the bacon, 1/2 the cheddar cheese, cream, parsley, 1/2 the green onions, asparagus, salt, and pepper to preference. Whisk together and pour into prepared pan. Bake for 15-20 minutes or until egg is puffed and set in the middle. If you are using a 9-inch pan it will puff very high but will settle as it cools. Add the remaining cheese for the last couple of minutes of baking to melt. Remove from oven and sprinkle with remaining bacon and green onions. Serve! Nutrition Information: YIELD: 6 SERVING SIZE: 1 Amount Per Serving: TOTAL FAT: 24gSATURATED FAT: 12gCARBOHYDRATES: 4gFIBER: 1gPROTEIN: 21g Get Your Keto on https://teespring.com/your-keto Good Luck and Enjoy

Keto Broccoli Salad prep time:10 MINS total time:10 MINS... Who says you can't have your favorite potluck side dish on the Keto diet? This low-carb Broccoli Salad has broccoli, bacon, cheese, onion, and sunflower/pumpkin seeds in a mayonnaise dressing. INGREDIENTS: 8 cups fresh broccoli cut into bite sized pieces 1/4 cup red onion, diced finely 1/2 cup sunflower or pumpkin seeds 4 ounces cheddar cheese, cubed 3/4 cup mayonnaise 5 tablespoons low-carb sweetener (Erythritol) (more or less to taste) 2 tablespoons apple cider vinegar salt and pepper to taste 1/2 lb bacon, cooked and crumbled INSTRUCTIONS: 1. Combine broccoli, red onion, sunflower or pumpkin seeds, and cheese in a large bowl. 2. To prepare the dressing, mix the mayonnaise, sweetener and vinegar together until smooth. Stir into the salad. 3. Let salad chill for about 3 hours. It may not seem like enough dressing but after it chills the dressing marinates and is plenty. This also allows the flavors to meld. Stir in the bacon right before serving. 4. Season with salt and pepper and serve. *RECIPE NOTES I like to add the bacon right before serving to keep it crispy. Amount per serving (0.5cup) Calories: 266, Fat: 25g, Carbohydrates: 4g, Fiber: 2g, Protein: 8g Powered by KETO https://teespring.com/powered-by-keto Good Luck and Enjoy

Cinnamon Keto Pork Rinds prep time:5 MINS cook time:20 MINS total time:45 MINS... Cinnamon Keto Pork Rinds - buttery, cinnamon sugar pork rinds that taste like a churro! INGREDIENTS: 1 (3.5 ounce) bag pork rinds 1/4 cup butter, melted 1/4 cup erythritol (see note) 1 tablespoon ground cinnamon INSTRUCTIONS: 1. Add the pork rinds to a gallon Ziploc bag or a large tupperware. Pour the butter in and shake the bag to coat the pork rinds. Sprinkle the cinnamon sugar in the bag and shake to coat. 2. If eating right away, no further step is needed. If storing and saving for later, follow the steps in the notes. RECIPE NOTES Tips for making these ahead of time Preheat oven to 200 degrees. After pouring butter and shaking sure on the pork rinds, spread pork rinds on a baking sheet and bake for 20 minutes. We live in a humid climate and this helps crisp them up after adding the butter. If you live in a dry climate this might not be necessary. What is erythritol? Erythritol is a natural sugar alternative such as Monkfruit or Swerve. These are sold at most grocery stores, costco, and amazon. If are not doing Keto and just want to make regular Cinnamon pork rinds, use regular sugar. Amount per serving (1g) Calories: 160, Fat: 13g Keep Eating The Fat Off https://teespring.com/keto-keep-eating-the-fat-off Good Luck and Enjoy