MAIN DISH: PISTACHIO CRISTED SALMON (click here to print)

  Pecan Crusted Salmon, keto, sugar free, gluten free

---

INGREDIENTS

240 g (120 g per fillet) (4.2 oz. x 2) wild salmon fillets



3 g (1/2 tsp) salt



1 g (1/2 tsp) black pepper



14 g (1 tbsp) Dijon mustard



9 g (1 tbsp) onion – diced into very small pieces



30 g (4 tbsp) pecans – roughly ground



24 g (2 tbsp) olive oil

DIRECTIONS

•  1.   Prepare all the ingredients. A few minutes before you are ready to bake the salmon, preheat the oven to 200 C / 400 F
•  2.   Line a casserole dish with parchment paper. Pour half of the olive oil into the area on which you will place the fillets
•  3.   Pat dry the salmon fillets
•  4.   Starting with the skin side up, sprinkle the salt and pepper. Flip and then salt and pepper the top and place the fillets skin side down onto your work surface or directly into the casserole dish
•  5.   Using a pastry brush or your fingers, spread half of the Dijon mustard onto each fillet.
•  6.   Divide the finally chopped onions, place half onto each fillet. Pat down so that the onions will stick to the mustard
•  7.   Divide the ground pecans into two and spread half onto each fillet over the onions. Pat down gently
•  8.   Lightly drizzle the remaining olive oil over the two fillets
•  9.   If preparing ahead, cover the casserole dish with cling wrap and refrigerate until 15 minutes before baking. When ready to bake, remove from fridge and allow salmon to reach room temperature before placing in the middle rack. Bake for about 10 minutes. Time will depend on how thick your fillet is. The salmon is done when the flesh flakes easily with a fork and is still moist. Remove from oven and serve while hot. Enjoy!
• 2 servings; 5 carbs

Source:

www.ketomealsandrecipes.com

MAIN DISH: SLOW COOKER CHICKEN PAPRIKASH (click here to print)

Slow Cooker Chicken Paprikash

---

INGREDIENTS

1.7 kg (3 ¾ lbs, 4-6 legs) whole chicken leg quarters


60 g (4 tbsp) bacon fat


14 g (1 tbsp) grapeseed oil


200 g (7 oz) pork belly or thick cut natural bacon – cut into pieces


100 g (3.5 oz) onion – cut into wedges


300 g (10.5 oz) green peppers – cut into small pieces


20 g (2 tbsp) garlic – roughly chopped


14 g (2 tbsp) sweet Hungarian paprika


387 g (1 2/3 cups) San Marzano tomatoes – drained and crushed with potato masher


18 g (1 tbsp) salt


2 g (1 tsp) black pepper


720 g (3 cups) water


OPTIONAL: but recommended, 30 g (2 tbsp) of sour cream per serving and a few leaves of basil for decoration

DIRECTIONS

• 1.   Set the heat to high and heat the skillet, and when hot add the bacon fat and oil, until melted and sizzling
• 2.   Place the chicken legs into the pan skin side down, sear until golden brown and the skin is crispy. Turn and sear the other side. Remove from heat and set aside
• 3.   In the same pan, fry the pork belly or bacon until lightly crispy. Scoop out from skillet and set aside
• 4.   If you used a skillet, pour the oil into the slow cooker and place the chicken legs meat side down
• 5.   Toss the bacon over the chicken
• 6.   Sprinkle the paprika, salt, and pepper on top of the chicken legs
• 7.   Add the onions, garlic and green peppers, crushed tomatoes and water into the slow cooker. Stir and cover with the lid
• 8.   Set the timer on the slow cooker for 8 hours
• 9.   Serve in one of three ways:
  (1) Take whole pieces of leg or part of a leg, pour two ladles of sauce and vegetables, add the sour cream and decorate with fresh herb leaves, or
  (2) Remove the meat from the bones and shred into mouth size pieces, place onto plate and ladle two scoops of sauce and vegetables on top, add the sour cream and decorate with fresh herb leaves, or
  (3) Remove the chicken and bones and puree the sauce and vegetables to create a smooth creamy sauce, and pour over the shredded chicken meat, add sour cream and decorate with fresh herb leaves
• 10.   ENJOY

8 servings; 6.7 carbs

Source:
www.ketomealsandrecipes.com

MAIN DISH: CHINESE BEEF BROCCOLI STIR FRY (click here to print)

Chinese Beef Broccoli Stir Fry (keto, sugar free, gluten free)

4 servings; 8 carbs

---

INGREDIENTS

500 g (1.1 lb) beef


200 g (7 oz) broccoli florets


90 g (3 oz) red bell pepper


50 g (2 oz) water chestnuts


8 g (1 tbsp) garlic – grated


54 g (4 tbsp) roasted sesame seed oil


90 g (6 tbsp) butter


227 g (8 oz) mushrooms


1/2 g (1/4 tsp) cayenne pepper


2 g (1/4 tsp) salt


2 g (1 tsp) ginger powder


30 g (2 tbsp) tamari

DIRECTIONS

•  1.   Heat up the wok on medium heat and add the unsalted butter. Season pan with the butter by stirring and coating the sides well
•  2.   Add the thickly cut white mushrooms, cook in butter for a couple of minutes or until the bottom has browned a bit. Toss and let the other side also brown. Toss several more times until mushrooms are cooked through. Using a slotted spoon, remove mushrooms from pan, let the butter drizzle off, and set aside
•  3.   In the remaining butter, add the tablespoon of sesame oil
•  4.   Add the salt, cayenne pepper, ginger powder to the butter and oil mix, stir to combine and season
•  5.   Toss in the broccoli, the red pepper strips, and the water chestnuts
•  6.   Toss to coat the vegetables with the seasoned butter and oil mix
•  7.   Fry for about 5 minutes until broccoli is no longer raw, but remains crunchy
•  8.   Remove all the vegetables using a slotted spoon, letting butter mixture drip off, then set aside
•  9.   To the remaining butter mixture, add the 3 tablespoons of sesame oil. When the oil mix is sizzling, lay the beef in a single layer
•  10.   Distribute the grated garlic over the meat
•  11.   Sprinkle the tamari on top of the meat
•  12.   Fry until the bottom has a bit of light browning on the surface, flip the beef and fry for about 1 minute. Toss and stir continuously for about 3 more minutes
•  13.   Add the mushrooms and vegetables you had prepared earlier, toss with the meat, and fry for only 1 minute to allow flavors to blend and to heat up the vegetables
•  14.   Serve hot and Enjoy!
• Source: www.ketomealsandrecipes.com

ARTICLE: THE DANGERS OF STATINS

http://www.anh-usa.org/the-grave-dangers-of-statin-drugs-and-the-surprising-benefits-of-cholesterol/

ARTICLE: TIME MAGAZINE WE WERE WRONG ABOUT SATURATED FATS

http://healthimpactnews.com/2014/time-magazine-we-were-wrong-about-saturated-fats/

MAIN DISH: DEEP DISH PIZZA (click here to print)

Ingredients 12 ounces cauliflower 16 ounces mozzarella cheese shredded 4 ounces cream cheese softened 2 eggs 4 ounces coconut flour I used Bobs Red Mill 1 tsp Italian seasoning 1/2 tsp garlic powder 1/2 tsp salt  Toppings of choice but not included for nutrition info: tomato sauce, provolone or mozzarella cheese, pepperoni Servings: slices Units:MetricUS Imperial

Carbs Per Serving:9g Prep Time:15minutes Passive Time: CourseMain Dish CuisineGluten-Free, Low-Carb

Instructions

1. Preheat oven to 425 degrees F.
2. Place your cauliflower in a food processor and pulse until it resembles rice.
3. Add in mozzarella, cream cheese and eggs and process until combined.
4. Pour in coconut flour and seasonings and pulse to combine. Set aside.
5. Grease acast iron skillet with olive or coconut oil.
6. Spread dough evenly on the bottom of the skillet and up the sides to create a crust. Fork holes into and around the sides and bottom of the dough to prevent it from getting too puffy when baking.
7. Bake 25 minutes or until golden brown.
8. Add your sauce and additional toppings and bake another 5-10 minutes or until cheese is melted.
9. Allow to cook for about 1 minutes before slicing and serving.

9 g. carbs

4 g. fiber

source: www.diabetesdaily.com

MAIN DISH: HEALTHY STUFFED CHICKEN BREAST (click here to print)

Healthy Stuffed Chicken Breast

Prep Time

5 mins

Cook Time

20 mins

Total Time

25 mins

I could eat this stuffed chicken breast every single day. It’s super tender, tastes fantastic, and is a healthy meal all by itself – no sides required!

Course: Main Course

Servings: 1

Calories: 262 kcal

Author: Christel Oerum

Ingredients

• 1 chicken breast
• 1 oz. (28 g) low-fat mozzarella
• 1 artichoke heart (from a can)
• 1 tsp. sundried tomato, chopped
• 5 large basil leaves
• 1 clove garlic
• ¼ tsp. curry powder
• ¼ tsp. paprika
• Pinch of pepper
• Toothpicks

Instructions

1. Preheat the oven to 365 F (185 C).
2. Cut the chicken breast almost halfway through with a sharp knife.
3. Chop up the mozzarella, artichoke, basil, tomato, and garlic. Mix to combine and stuff it into the cut chicken breast.
4. Use a few toothpicks to close the chicken breast around the stuffing (you can see how in the video above).
5. Place the chicken breast on a baking sheet or aluminum foil, and season it with pepper, curry powder, and paprika.
6. Bake for around 20 minutes (depending on the size of the chicken breast).
7. Remember to remove the toothpicks before serving, and you're done!
8. 
   
9. Source: www.diabetesdaily.com

Nutrition Facts

Healthy Stuffed Chicken Breast

Amount Per Serving

Calories 262Calories from Fat 37

% Daily Value*

Total Fat 4.1g6%

Saturated Fat 1.8g9%

Trans Fat 0.2g

Polyunsaturated Fat 0.6g

Monounsaturated Fat 0.7g

Cholesterol 109mg36%

Sodium 338.9mg14%

Potassium 560.8mg16%

Total Carbohydrates 8.5g3%

Dietary Fiber 2.4g10%

Sugars 1.1g

Protein 46.1g92%