Missing Chips and Dip?

I don't know about you but this is one thing that is very hard to say no to at restaurants because it's not something I can make a low carb version of at home. So when I stumbled upon this recipe I actually did jump for joy. Just made them tonight and they were fantastic.

Peace, Love, and Low Carb: Garlic-Parmesan Baked Tortilla Chips

Curry Chicken Tenders

The husband and I had a pre-Keto favorite called Curry Chicken. It was carb city with potatoes and rice. We were definitely craving that indian/asian flair though so we whipped up a Keto friendly spicy (but not too spicy) dish. 
I forgot to take a picture of this because I was really hungry. I'll update in a week or so when I make it again because I'm going to pair it with a Mint Chutney or Cilantro Chutney dipping sauce. 

Ingredients:

1lb Chicken Tenderloins (boneless and skinless)
Fire and Flavor Everyday Rub
2 Tbsp Butter
1/2 White Onion - Chopped


Take 1Tbsp butter and melt in a frying pan.  Add chopped onions and simmer on medium heat until just tender. Set aside.
Take tenderloins and apply rub liberally. The chicken strips should be completely covered - no naked chickens! Place in baking dish and spread sauteed onions in between the tenders. Cut up the 1Tbsp of butter into little squares and spread out throughout baking dish. 
Cook at 350 for 15 minutes. Check internal temp (should be 140 to 150) turn off oven for two more minutes then remove from oven. Serve with a veggie and eat like a queen (or king, whatever floats your boat)! Also delicious dipped in sour cream.


P.S. The rub makes this so you should try and get Fire and Flavor Everyday Rub 

Garlic Parmesan Green Beans

So, green beans are delicious. They're a light veggie that's perfect for summer. Here is an easy way to glam them up and have a delectable green side for any meal.

Tilapia filets and garlic parmesan green beans - an excellent pair.

Ingredients:
Fresh Green Beans (I buy pre-trimmed/pre-washed ones in my produce department)
Parmesan - Grated or Shredded
Garlic - Fresh or Garlic Powder
Butter
Olive Oil


Use a large skillet and fill it with about a half inch of water. Spread out your green beans in the skillet so they're mostly underwater. Steam the beans on med-high heat until they start turning dark green. Take a test bite to see if they're cooked. They should be kinda soft, but not soggy.

Drain the water, turn the heat to med-low and add about two teaspoons of olive oil. Add a tablespoon of butter, garlic to taste, sprinkle the parm on top, and stir. Once the cheese melts you're ready to serve.

I left off specific amounts for this recipe because you can really add as much garlic and cheese as you find delicious.

Low Carb Cheesecake

This recipe for low carb cheesecake is delicious. Serve it up with Cool Whip and sliced strawberries for a fantastic dessert.

T1D and Gluten Free Cheesecake Cupcakes

We modified the recipe by swapping out the Splenda with a little more than 1/4 cup of Truvia and two drops of EZ Sweetz so you have no fake sugar aftertaste.

How to Handle the Haters

Check out marksdailyapple's advice on how to answer questions others and you may have about low carb/high fat diets.

Is Going Grain Free Healthy?

Why a High-Fat Diet is Healthy

Strawberry Shortcookies

Strawberry Shortcookies

Ingredients:
1 cup Butter
1 8oz. package Cream Cheese
1/2 cup Coconut Flour
1 1/2 cup Almond Flour
1/2 cup Truvia
2 drops Ez-Sweetz
1/4 teaspoon Vanilla Extract

Toppings:
Cool Whip (Don't get diet Cool Whip it has more carbs!)
Strawberries - chopped

Directions:
Throw all that stuff (minus the toppings) into a mixing bowl and beat with a mixer until it's all stirred together. Plop tablespoon sized blobs down onto an un-greased cookie sheet. Throw those suckers into the oven that is 350 degrees and wait about 10 minutes.
If it's only a little golden on the edges give it a few more minutes. Once it's golden on the edges and a bit on the top press them a bit with a spatula and broil on High for just a 2-5 minutes. Then take them out and let them cool.

These will be almost biscuit-like (like shortbread, thus the name shortcookies) and they crumble very easily. Serve them up with a dollop of Cool Whip and some strawberries and you have a healthy dessert... or breakfast if you like to abuse your grown up powers like me.

Nutrition Info:
This recipe makes about 25-30 cookies and this data is from on MyFitnessPal
Total Fat: 12.1g
    Saturated: 5.8
    Polyunsaturated: 0g
    Monounsaturated: 1.2g
    Trans: 0g
Cholesterol: 25.6mg
Sodium: 73.6mg
Potassium: 1.2mg
*Total Carbs: 4g
    Dietary Fiber: 1.8g
    Sugars: 0.4g
Protein: 2.6g

*Most of the carbs come from the Truvia which is sugar alcohol and doesn't produce an insulin response. Unfotunately, MFP doesn't track sugar alcohols. 

Keto-wha?

Quite simply, Keto is a diet that helps your body reach Ketosis.
Ketosis is when your body is burning fat at an increased rate because it is no longer using carbs or glucose as it's main energy source.

Side effects may include:
Better digestion, increased energy levels, reduction in acne, low/no flatulence, rapid (healthy) weight loss, more restful sleep (resulting in less hours needed to wake up rested), lower bad cholesterol, and reduced risk of Diabetes.

Others have explained Keto much better than I could, and you should check out these great sources of info:
Keto in a Nutshell
Fat Head (The author of this website also did a documentary with the same name that's available on Netflix)
How Many Carbohydrates Do You Need

The Quick and Dirty 

Say No
Give up starches (potatoes, pasta, bread, rice, and grains), refined sugars, and weird syrups and oils (soybean, high fructose corn syrup, vegetable oils).

Eat
• Meat (red meat, chicken, fish, bacon, and pork are all on the table), cheese, butter, vegetables (limit carrots), fruits (in moderation), and dairy (full fat varieties).
• If you're dying for some sweets or baked goods there are great flour alternatives like; Almond Flour, Flaxseed Meal, and Coconut Flour.
• Need some oil for cooking? Grab some Olive oil, Coconut oil, or animal lard (no Crisco!).
• Eat when you're hungry and snack as you will just keep your snacks 0g carb. 

Record your Food
Use a food diary (I recommend My Fitness Pal.) to track your diet and try to keep your carb intake under 50g a day. The rule of thumb for true Keto is under 20g a day so that you can reach Ketosis but if you're just looking to eat better and still lose weight you can stick with the much easier to achieve 50g per day.

Check the Label
The easiest way to make a change is just to read nutrition labels! Pay attention to serving sizes because manufacturers will often try to make their product seem healthier by putting an impossibly small serving size on the label.


Just keep calm, and Keto on. :)