MAIN DISH:CHICKEN THIGHS WITH ZOODLES (click here to print)

IngredientS: 

• 1 tablespoon butter
• 700g | 1½ lb skinless chicken thigh fillets, cut into strips
• 120g | 4oz fresh semi-dried tomato strips in oil, chopped 
• 100g | 3.5oz jarred sun dried tomatoes in oil, chopped
• 4 cloves garlic, peeled and crushed
• 300ml |1¼ cup thickened cream, full fat
• 1 cup shaved Parmesan cheese
• Salt to taste
• Dried basil seasoning
• Red chilli flakes
• 2 large Zucchini (or summer squash), made into Zoodles (use a vegetable grater if you don't have a Zoodle grater)

1. Heat the butter in a pan/skillet over medium high heat. Add the chicken strips and sprinkle with salt. Pan fry until the chicken is golden browned on all sides and cooked through.
2. Add both semi-dried and sun dried tomatoes with 1 tablespoon of the oil from the jar (optional but adds extra flavour), and add the garlic; sauté until fragrant. (While the chicken is browning, prepare your Zoodles with aZoodle maker OR with a normal vegetable peeler.)
3. Lower heat, add the cream and the Parmesan cheese; simmer while stirring until the cheese has melted through. Sprinkle over salt, basil and red chilli flakes to your taste.
4. Stir through the Zoodles and continue to simmer until the zoodles have softened to your liking (about 5-8 minutes)  9 carbs; serves 6

Nutritional values for this recipe: click here

Source: Cafedelights.com

FRITTATA: (click here to print)

This makes 6 total slices of Bacon, Red Pepper, and Mozzarella Frittata. Each slice comes out to 408 Calories, 31.2g Fats, 2.4g Net Carbs, and 19.2g Protein.

The Preparation

• 7 slices Bacon
• 1 tbsp. Olive Oil
• 4 large Bella Mushroom Caps
• 2 tbsp. Fresh Parsly (Garnish)
• 1/2 cup Chopped Fresh Basil
• 4 oz. Fresh Mozzerella Cheese, Cubed
• 2 oz. Goat Cheese, Grated
• 1 medium Red Bell Pepper
• 8-9 large Eggs
• 1/4 cup Heavy Cream
• 1/4 cup Parmesan Cheese, Grated
• Salt and Pepper to taste

The Execution

1. Prep all vegetables. Roughly chop basil, red pepper, mushrooms and bacon. Cube mozzarella and set aside. Preheat oven to 350F.
2. In a hot pan, add olive oil and wait for the first wisp of smoke. Add your bacon immidiately after that first wisp of smoke.
3. Let the bacon cook until browned, then add red pepper. Let the pepper cook in the bacon fat until soft.
4. While red peppers are cooking, add 9 eggs, 1/4 cup heavy cream, 1/4 cup parmesan cheese, and fresh ground black pepper to a container. Use a whisk to mix the eggs well.
5. Add the mushrooms to the pan once the red pepper is soft and stir in well. Let the mushrooms soak in the fat.
6. Add fresh basil to pan and let it cook for a moment, then sprinkle cubed mozzarella cheese on top.
7. Pour eggs over everything and use a spoon to lift up the ingredients at the bottom of the pan. You want the eggs to get under and around everything in the pan.
8. Grate 2 oz. goat cheese over the top and put it in the oven for 6-8 minutes. Then, turn the broiler on and broil the top for an additional 4-6 minutes.
9. Remove from the oven and using your spoon, pry the edges of the frittata away from the pan. Once done, flip the frittata out of the pan. Slice and serve!

- See more at: http://generositiesoftheheart.blogspot.com/#sthash.Mhn2OAvo.dpuf

CHOCOLATE CARAMEL COCONUT COOKIES (click here to print)

Ingredients

Shortbread Base:
• 3/4 C almond flour
• 1/4 C oat fiber (or 3 T coconut flour)
• 2 T melted butter
• 2 T almond milk
• 1 T melted coconut oil
• 3 T Swerve (or your choice of sweetener)
• 1 egg
• 1/2 tsp. vanilla extract
• 1/4 tsp. almond extract (optional)
• 1/2 tsp. xanthan gum
• 1/4 tsp. salt
Caramel:
• 3/4 C Swerve (or your choice of sweetener)
• 2 tsp. vanilla extract
• 1/4 tsp. salt
• 2 T heavy whipping cream
• 1 T butter
• 3 T water
Remaining:
• 1/2 C sugar free chocolate chips or melting chocolate
• 1 tsp.   coconut oil
• 2/3 C shredded unsweetened coconut, toasted

1. Preheat oven to 375 degrees.
2. In a large bowl, prepare the shortbread base by whisking together almond flour, oat fiber, sweetener, salt and xanthan gum.
3. Add in liquid ingredients (egg, butter, coconut oil, almond milk) and mix well until a thick dough is formed.
4. Drop shortbread onto a lined cookie sheet one tablespoon at a time, two inches apart. Flatten each shortbread to 1/3-1/2 inch thick and bake on the middle rack for 10-14 minutes or until the outer edges are just starting to turn golden. Remove to a cooling rack to cool.
5. Prepare the caramel by mixing all caramel ingredients except the butter in a medium saucepan. Mix well and heat over medium heat until boiling.
6. Add in butter and stir well. Allow mixture to melt completely (stir frequently) and boil over medium heat for about 15-20 minutes or until mixture starts to significantly thicken. Once thick, remove from heat and set aside.
7. Spoon caramel over the cooled shortbreads, then top with toasted coconut. Add a bit more caramel if desired then top with more coconut.
8. Once cookies are topped, melt shortening and chocolate chips in the microwave in a small bowl for 30 seconds. Stir well and continue to microwave in 10 second intervals until chocolate chips are melted.
9. Drizzle cookies with melted chocolate and allow the chocolate and caramel to set up until firm. Enjoy!
10. SOURCE: Cutthewheat.com

Nutritional values for this recipe, click here

MAIN DISH: GRAIN FREE CHICKEN STUFFED PEPPERS (click here to print)

Grain-Free Chicken Fajita Stuffed Peppers
adapted from Holistically Engineered

2 chicken breasts, cooked and shredded

1/2 a large yellow onion, chopped

2 cups riced cauliflower

2 tbs. fajita seasoning

2/3 cup of water

6 bell peppers

shredded raw cheddar (optional)

Preheat oven to 350.

Trim the tops off the peppers and remove the seeds. 

Place the peppers into the cavity of a muffin tin, and place the muffin pan on a baking sheet.

Melt about 1 tbs. ghee or butter in a large skillet over medium heat. Add onions and cook for 2-3 minutes until beginning to soften.

Add cauliflower and cook for another 2-3 minutes. Add the chicken, seasoning and water. Stir to combine and again and cook for another minute or two.

Fill the cavities of the peppers with the filling and then top with the cheese, if using. Place the peppers in the oven and bake for 25-30 minutes. If using the cheese, finish the peppers off under the broiler to crisp up the tops. 

for nutritional info, click here https://www.caloriecount.com/cc/recipe_analysis.php

MAIN DISH: PIZZA-STUFFED PORK CHOPS (click here to print)

Paleo Pizza-Stuffed Pork Chops

2 tbs. olive oil, divided
3 minced garlic cloves
4 cups baby spinach
1 small zucchini, diced small
1/2 tsp. Italian seasoning
salt & pepper
4 oz. nitrite-free pepperoni, diced small
1 egg
4 thick, boneless pork chops (mine was 2.5 lbs. total), slice in the center like a book
pizza or marinara sauce (optional), for plating (sugar free)

Heat olive oil in a large oven-proof skillet over medium heat. Add garlic and stir constantly for one minute. Add spinach, zucchini, Italian seasoning and a generous sprinkling of salt and pepper. Stir to combine. Cook just until spinach is wilted, about 2-3 minutes. Remove from heat and allow to cool a bit.

Once the spinach mixture is cool, add it to a medium-sized bowl. Add pepperoni and egg, stirring to coat mixture with egg.

Stuff each chop with 1/4 of the stuffing and secure with toothpicks.

Preheat oven to 375.

Heat other tbs. of olive oil in skillet over medium and add pork chops. Cook 2 minutes a side or until just starting to brown.

Place chops in a single layer in a baking dish. Sprinkle with a little more salt and pepper and bake at 375 for 15-20 minutes or until chops are cooked through.

Remove to a plate or platter and cover with foil, allowing to sit for 5-10 minutes. While pork chops are resting, heat pizza sauce (if using) on stovetop or microwave.

To serve, remove toothpicks from meat and drizzle a little sauce on top of each chop.

for nutritional info, click here

preppypaleo.com

SALADS: STRAWBERRY "PRETZEL" SALAD (click here to print)

Ingredients:
CRUST:
1 & 1/2 Cup crushed/chopped pecans
12 Tbsp melted butter (3/4 C)
3 Tbsp sugar sub – (if you use truvia, use 1 Tbsp, if you use xylitol or erythritol you can use 3)
1 Tsp salt – you can use less if you want. I really wanted the sweet & salty.
FILLING:
1 Cup Heavy Whipping Cream
1/2 tsp Vanilla Extract
8 oz (one block) of Cream Cheese
Sugar Substitute

• -If Truvia, use 1/3 C
• If Xylitol or Erythritol use 1 cup OR ¼ C & 1 tsp liquid stevia drops

TOPPING:
16oz Frozen Unsweetened Sliced Strawberries (do not thaw)
2 Cups of Boiling Water
0.6 oz box of sugar free strawberry jello (bigger box)

Directions:

1. Preheat oven to 350.
   2. Combine all crust ingredients together and press into a 9×13″ pan. Bake for 8-10 minutes. Remove from the oven and let cool completely.
   3. As the crust cools, make whipped cream by whipping the 1 cup of HWC and vanilla together until there are soft peaks. It helps to put the mixer blades/whisk and the bowl in the freezer for 10 minutes. Once whipped cream is formed, place in fridge to keep it cold while you move on to the next part.
   4.  Cream the 1 cup sugar substitute and cream cheese together. It is easier to powder your sugar by using a blender or coffee grinder otherwise you may have some sugar granules.
   5. Once the cream cheese and sugar are fully creamed, fold in the whipped cream and spread mixture over a fully cooled crust.
   6. Boil 2 cups of water and once boiling, pour in and dissolve the sugar free jello. Once dissolved, add the frozen strawberries and let it sit for a few minutes.
   7. Once the strawberry jello mixture is the consistency of egg whites, pour it on top of the cream cheese and crust. Spread it around until it covers the top and refrigerate until firm.

Makes 16 slices
Calories: 302.1g
Fat: 29.3g
Net Carbs: 3.5g (Yes, I counted the 7.5g in the HWC)
Protein: 4.1g

source:ketorach.wordpress.com

DESSERTS: 60 AMAZING FAT BOMB RECIPES

http://ketodietapp.com/Blog/post/2015/03/24/60-amazing-fat-bomb-recipes

ARTICLE: BE YOUR OWN BEST ADVOCATE (click here to print)

You are your best advocate

By Mary Roberts

Did you know doctors, nutritionists, and dietitians are fallible people? Did you know they don’t know everything? Even in medical school there is a bottom of the class.
So often I see statements like, “My doctor won’t let me……” Maybe it is my personality, but I can’t wrap my head around that. Your doctor is not the boss of you. Your doctor works for you, not the other way around. I know we have been conditioned to believe doctors are the supreme experts who know all, but truly they are not. I am not trying to slight them or judge them with a broad brush, but there are definitely ways to tell if you need a new doctor or not.
If you are Type 2 Diabetic and your doctor is pushing carbs on you, run the other direction. You can of course try to educate him/remind her that carbs cause the blood sugar to rise and ask why they think you should be eating carbs.
If your doctor doesn’t know that carbs are NOT essential, run the other direction.
If your doctor confuses Ketosis with Ketoacidosis (information that can easily be discovered on Google), then you need to run the other direction. Find a doctor that actually knows the difference.  Perhaps gift a copy of Dr. Bernstein’s Diabetic Solution book and offer the opportunity to see your side. If your doctor already “knows everything” and doesn’t humor you by reading the book, then run the other direction.
If your doctor is happy with your 120 fasting blood sugar, run the other direction. Find a doctor who truly wants you to have healthy blood sugar and who understands the dangers of prolonged high blood sugar.
If your doctor freaks out at your slightly high cholesterol after only a couple of months being Keto, gift him/her a copy of Cholesterol Clarity by Jimmy Moore and if he still wants to push statins on you, run the other direction.
If your doctor’s solution to everything is a prescribing a pill, run the other direction.
If your doctor interrupts you and doesn’t hear you out about Keto, run the other direction.
If your doctor thinks food can’t heal and has low expectations of human kind being able to succeed on a low carb high fat/Ketogenic diet, run the other direction. I had some encounters with a nutritionist who had this attitude – she refused to embrace lchf/keto because she could not believe it was healthy, but she also said she could not suggest cutting carbs/sugar to her clients because they, ‘just won’t do it.’
Wow. Just wow. As if I want to pay someone who doesn’t believe in me, to advise me on getting healthy.
I will not continue to see any doctor that doesn’t respect me or take the time to listen to me.
I will not see any doctor who isn’t teachable or is so arrogant he/she thinks they can’t learn from their patients.
I will not see any doctor who thinks pills, liquid diets, or a “healthy grains” diet is the way for an obese or diabetic patient to go.  Not when the evidence is overwhelming that Keto/lchf can be the answer for so many people and so many health issues.

Source:ketovangelist.com

COOKIES: KETO OREOS (click here to print)

The ENTIRE batch had about 34 net carbs. So the individual cookies are less than 1 net carb each!

Keto Oreos

• Servings: 30-40 Cookie Sandwiches

Ingredients
Cookies

• 2 1/4 cups almond or hazelnut flour
• 3 tablespoons coconut flour
• 4 tablespoons cocoa powder
• 1 teaspoons baking powder
• 1/2 teaspoon xanthan gum
• 1/4 teaspoon salt
• 1/2 cup butter, softened
• 1/2 cup swerve sweetener
• 1  egg
• 1 teaspoon vanilla extract

Cream Filling

• 4 oz. cream cheese – softened
• 2 tablespoons butter
• 1/2 teaspoons vanilla extract
• 1/2 cup powdered Swerve (you can grind granulated Swerve in a spice grinder)

Method:

1. Pre-heat oven to 350 degrees.
2. In a medium bowl mix together the dry ingredients.
3. In a separate bowl, cream together the Swerve and butter until light and fluffy, about 2 minutes.
4. Add egg and vanilla, mix until fully combined.
5. Add dry ingredients and mix until combined.
6. Roll out dough between two sheets of waxed paper to a rectangle about 1/8 of an inch thick. Using a circle cutter, cut out as many cookies as you can. Place them onto a parchment-lined cookie sheet. Re-roll out cookie dough until you run out!
7. Bake cookies for 12 minutes. Let cool completely before filling.

To make filling:

1. Using a food processor, cream together cream cheese, and butter.
2. Mix in vanilla extract.
3. Gradually mix in powdered Swerve.

for nutritional info, click here

Source:theprimativepalate.com

VEGETABLE SIDE DISH: LOW CARB COLESLAW (click here to print)

Ingredients

• 1/3 cup mayonnaise
• 2/3 cup sour cream
• 2 Tablespoons lemon juice
• Artificial sweetener to equal 2 T sugar (zero-carb sweetener such as liquid sucralose preferred)
• 1 teaspoon garlic powder
• 1 teaspoon onion powder
• 1/8 teaspoon paprika
• 1/4 teaspoon black pepper
• 1/4 teaspoon plus one pinch salt
• 1 lb cabbage, shredded  - feel free to use bags of cole slaw mix that is already shredded for you. This will cut the prep time by 5 to 10 minutes.

Preparation

Mix all cole slaw dressing ingredients together (I usually use a 2-cup Pyrex measuring cup, so I can measure the mayo and sour cream and then just add the rest).  Then just mix them into the cabbage - I usually do it half at a time, which makes it easier. Balance the lemon juice and sweetener to your own taste.

Nutritional Information: This recipe makes about 7 servings of 1 cup each. Each serving has 4 g. carbs.

source:verywell.com

MAIN DISH: CAULIFLOWER RICE WITH SHRIMP AND SNAP PEAS (click here to print)

Ingredients:
1/2 head cauliflower, cut into pieces and pulsed in food processor or grated until it resembles pieces of rice (I use the riced cauliflower found at Trader Joes)
1/2 onion, chopped small
4-6 peeled garlic cloves
4-6 slices ginger root
4 green onions, sliced in 1/2 inch diagonal pieces 
2 T coconut aminos(substitute for soy sauce)
2 tsp. Asian sesame oil
1 egg, beaten well 
1 cup thinly sliced sugar snap peas (slice on diagonal)
1/4 red bell pepper, chopped into 1/2 inch pieces
4 oz. cooked shrimp, cut into pieces
1 T + 2 tsp. high smoke point oil (such as avocado oil )

Cut the cauliflower in half, cut out the core and discard, and cut half the cauliflower into chunks, saving the rest for another use.  Put the cauliflower pieces into a food processor fitted with a steel blade and pulse until the cauliflower is chopped into small pieces resembling rice.  (We had some bigger pieces that didn't chop up right away and we removed the chopped cauliflower and pulsed those again.)  If you don't have a food processor you can grate the caulflower on the large side of a cheese grater.

Chop the onion into 1/2 inch pieces, peel the garlic cloves, and cut some slices of ginger root.  Slice the green onion diagonally into 1/2 inch pieces.  Whisk together the soy sauce and sesame oil, and beat the egg.  Slice the sugar snap peas diagonally into thin slices until you have 1 cup sliced sugar snap peas and chop the red bell pepper into 1/4 inch pieces.  Cut the shrimp into bite-sized pieces (pat dry with paper towels if it seems very wet.)

Heat the pan over high heat for 30-60 seconds, then add the oil and heat 30-60 seconds, or until it sizzles if you add a drop of water.  (The time will depend on how hot your stove gets.)  Add the garlic cloves and ginger slices and cook just until they are fragrant, then remove.  (This is called "seasoning the oil.")

Add the chopped onion and cook 2-3 minutes, stirring often, until the onion is starting to get slightly brown on the edges.  Add the chopped cauliflower and stir fry 2-3 minutes.  Remove cauliflower to a plate.  (Wipe out the pan or wok if the cauliflower sticks to the sides.)

Add 2 tsp. more oil and heat until it sizzles if you add a drop of water.   Add the sugar snap peas and red bell pepper and stir-fry about 2 minutes.  Push vegetables to the side of the wok and add the egg, using a wooden spoon to stir and break it apart until it's cook and resembles chopped scrambled egg.

Put the cauliflower back into the wok and heat about 1 minutes.  Add the shrimp and about 3/4 of the green onion pieces and cook 1-2 minutes, just long enough to heat the shrimp.  Add the soy-sesame mixture and stir fry until all the ingredients are coated with it, about a minute more.  Serve hot.

for nutritional info, click here

source:kalynskitchen.com

MAIN DISH: ANGEL FIRE CHICKEN CASSEROLE (click here to print)

Angel Fire Chicken Casserole

1 medium cauliflower, grated
1 tbsp mild oil
1 tsp onion powder
1 tsp salt
2 four oz cans mild green chiles
1 1/2 cup sour cream
3 eggs
2 cups Monterey Jack cheese, divided use (grated from a block)
18 oz  Green Chile Chicken Shreds or any cooked, shredded chicken

After processing cauliflower in a food processor, saute it in oil until just tender. Sprinkle with onion powder and salt.  Transfer to a mixing bowl. Stir in both cans of green chile, the sour cream, the eggs and 1 cup of cheese. Pour this mixture into a 13 x 9" casserole dish. Cover the top with the shredded chicken. Top with the remaining cheese. Bake at 350 degrees for 30 minutes or until the top is brown and the egg is set in the center.

Serves 6:     483 calories    9 net carbs    28 g fat

Source: 247lowcarbdiner.com

BREAKFAST: MAPLE WALNUT "OATMEAL" (click here to print)

Ingredients:

1.25 cup riced frozen cauliflower 

1 tbsp coconut oil

1 egg

1/4 cup heavy whipping cream

1/4 cup Swerve 

1/2 cup Smuckers sugar free pancake syrup

6 drops liquid Pure Via  (optional)

1 tbsp cinnamon 

1/4 cup chopped walnuts (optional) 

Instructions:

1) Spray a frying pan with coconut oil spray and melt 1 tbsp coconut oil at a medium/high heat.

2) Add the frozen riced cauliflower. Stir it well until it is no longer in clunks and each piece is hot but not fully cooked.

3) Add the egg in and stir it super fast around the cauliflower before it has a chance to scramble.

4) Add the Swerve, Pure Via, maple syrup, heavy whipping cream and cinnamon.

5) Continue stirring until the oatmeal is very hot. 

6) Top with walnut pieces if you'd like, and enjoy! 

Nutrition Facts  5 net carbs

source: caroline'sketokitchen.blogspot.com