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4 Feb 2021 18:31:27 UTC
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Frankfurt Soup LowCarb & CleanCarb Versions
Frankfurt Soup
MACROS, per serving (makes 5 servings)
392 Calories, 43 Protein, 11 Net Carbs, 17 Fats
Ingredients:
1 large Napa Cabbage
1 yellow onion
7 cloves garlic
2 tsp Marjoram
1 tsp salt
2 tsp caraway seeds
1 tsp Sweet paprika PLUS 1 tablespoon of Sweet paprika separately (for sausages)
8 links of Chicken Sausage (I like 4 apple sausage & 4 spicy andouille)
2 tbsp of Duck Fat (Or any oil of preference)
4 Cups Chicken Broth
1.5 tbsp Arrow Root
3 tbsp NonFat Greek Yogurt
Instructions:
1) wash and chop 1 napa cabbage into even sized peaces
2) place in a large bowl
3) finely chop up 1 yellow onion (set aside for easy access)
4) Mash 7 cloves garlic with a garlic press (or just use garlic paste) and set aside
5) Prepare spice mix:
- 2 tsp Marjoram
- 1 tsp salt
- 2 tsp caraway seeds (ground in mortar & pestle)
6) in a separate glass, measure out 1 tsp Sweet Paprika
7) Cut up 8 links of Chicken Sausage (I like 4 apple sausage and 4 spicy andouille - but its up to you how spicy you want it)
8) Place cut up sausage in a large bowl
9) place a large frying pan over Medium High Heat
10) add 1 tbsp of Duck fat to the pan (or any oil of preference)
11) Place cut up sausages into pan with duck fat and brown the sauce for about 2 minutes
12) add 1 tbsp of Sweet paprika to sausage and stir well to mix.
13) sauce sausages with paprika and oil until edges browned. Roughly 5-7 minutes and remove from heat
14) Place a large cooking pot over medium heat
15) add 1 tbsp Duck Fat
16) add onions first then garlic and sauce for about 2-3 minutes until onions are slightly translucent and collapsed
17) Add Chopped up Cabbage and mix thoroughly with onions and garlic (don’t want the onions to be stuck at the bottom all by themselves)
18) add spice mix to cabbage and mix well
19) saute for roughly 2 minutes.
20) Now we add 1 tsp of sweet paprika
21) add the sausages
22) Rinse out frying pan from sausages with 1 Cup of Chicken Broth and pour into cooking pot
23) add another 3 Cups of chicken broth to cooking pot (for a total of 4 Cups of Chicken Broth into the pot)
24) Once everything has been thoroughly mixed, leave soup uncovered and cooking for 30 minutes
25) after 30 minutes, mix 1.5tbsp or Arrow Root and 3 tbsp of NonFat Greek Yogurt in a separate small bowl.
26) add 1 cup of the soup into the bowl of Arrow Root & Greek Yogurt mixture and whisk together. When mixed smoothly together, pour mixture into he soup pot.
27) Now bring stove heat up to HIGH and bring soup to a roiling boil.
28) Once soup is boiling violently, turn off the heat completely. Cover and set aside off of the heat and let soup sit for 30 minutes undisturbed.
Cubed Russet Potatoes
MACROS, per serving (makes 3 servings)
102 Calories, 3 Protein, 20 Net Carbs, 0 Fats
Ingredients:
400 grams Russet Potatoes (About 2 medium sized potatoes)
Salt
Instructions:
1) peel and cut up potatoes into desired sized cubes.
2) place in a microwave safe bowl
3) season with salt as preferred
4) Cover with microwave safe plate and microwave for 4 minutes
Serving sizes for Frankfurt Soup with Potatoes
-Serve 1/3 of the Potatoes
-Serve 1/5 of the Frankfurt Soup
-Top the dish off with freshly chopped Italian parsley and a tbsp of nonfat greek yogurt
MEAL MACROS
494 Calories, 46 Protein, 31 Net Carbs, 17 Fats
Serving sizes for Frankfurt Soup without Potatoes
-Serve 1/5 of the Frankfurt Soup
-Top the dish off with freshly chopped Italian parsley and a tbsp of nonfat greek yogurt
MEAL MACROS
392 Calories, 43 Protein, 11 Net Carbs, 17 Fats
Enjoy!
MACROS, per serving (makes 5 servings)
392 Calories, 43 Protein, 11 Net Carbs, 17 Fats
Ingredients:
1 large Napa Cabbage
1 yellow onion
7 cloves garlic
2 tsp Marjoram
1 tsp salt
2 tsp caraway seeds
1 tsp Sweet paprika PLUS 1 tablespoon of Sweet paprika separately (for sausages)
8 links of Chicken Sausage (I like 4 apple sausage & 4 spicy andouille)
2 tbsp of Duck Fat (Or any oil of preference)
4 Cups Chicken Broth
1.5 tbsp Arrow Root
3 tbsp NonFat Greek Yogurt
Instructions:
1) wash and chop 1 napa cabbage into even sized peaces
2) place in a large bowl
3) finely chop up 1 yellow onion (set aside for easy access)
4) Mash 7 cloves garlic with a garlic press (or just use garlic paste) and set aside
5) Prepare spice mix:
- 2 tsp Marjoram
- 1 tsp salt
- 2 tsp caraway seeds (ground in mortar & pestle)
6) in a separate glass, measure out 1 tsp Sweet Paprika
7) Cut up 8 links of Chicken Sausage (I like 4 apple sausage and 4 spicy andouille - but its up to you how spicy you want it)
8) Place cut up sausage in a large bowl
9) place a large frying pan over Medium High Heat
10) add 1 tbsp of Duck fat to the pan (or any oil of preference)
11) Place cut up sausages into pan with duck fat and brown the sauce for about 2 minutes
12) add 1 tbsp of Sweet paprika to sausage and stir well to mix.
13) sauce sausages with paprika and oil until edges browned. Roughly 5-7 minutes and remove from heat
14) Place a large cooking pot over medium heat
15) add 1 tbsp Duck Fat
16) add onions first then garlic and sauce for about 2-3 minutes until onions are slightly translucent and collapsed
17) Add Chopped up Cabbage and mix thoroughly with onions and garlic (don’t want the onions to be stuck at the bottom all by themselves)
18) add spice mix to cabbage and mix well
19) saute for roughly 2 minutes.
20) Now we add 1 tsp of sweet paprika
21) add the sausages
22) Rinse out frying pan from sausages with 1 Cup of Chicken Broth and pour into cooking pot
23) add another 3 Cups of chicken broth to cooking pot (for a total of 4 Cups of Chicken Broth into the pot)
24) Once everything has been thoroughly mixed, leave soup uncovered and cooking for 30 minutes
25) after 30 minutes, mix 1.5tbsp or Arrow Root and 3 tbsp of NonFat Greek Yogurt in a separate small bowl.
26) add 1 cup of the soup into the bowl of Arrow Root & Greek Yogurt mixture and whisk together. When mixed smoothly together, pour mixture into he soup pot.
27) Now bring stove heat up to HIGH and bring soup to a roiling boil.
28) Once soup is boiling violently, turn off the heat completely. Cover and set aside off of the heat and let soup sit for 30 minutes undisturbed.
Cubed Russet Potatoes
MACROS, per serving (makes 3 servings)
102 Calories, 3 Protein, 20 Net Carbs, 0 Fats
Ingredients:
400 grams Russet Potatoes (About 2 medium sized potatoes)
Salt
Instructions:
1) peel and cut up potatoes into desired sized cubes.
2) place in a microwave safe bowl
3) season with salt as preferred
4) Cover with microwave safe plate and microwave for 4 minutes
Serving sizes for Frankfurt Soup with Potatoes
-Serve 1/3 of the Potatoes
-Serve 1/5 of the Frankfurt Soup
-Top the dish off with freshly chopped Italian parsley and a tbsp of nonfat greek yogurt
MEAL MACROS
494 Calories, 46 Protein, 31 Net Carbs, 17 Fats
Serving sizes for Frankfurt Soup without Potatoes
-Serve 1/5 of the Frankfurt Soup
-Top the dish off with freshly chopped Italian parsley and a tbsp of nonfat greek yogurt
MEAL MACROS
392 Calories, 43 Protein, 11 Net Carbs, 17 Fats
Enjoy!
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SPAGH
Spaghetti
Spaghetti Sauce
MACROS, per serving (makes 5 servings)
280 Calories, 38 Protein, 4 Net Carbs, 12 Fats
Ingredients:
2lbs 93% lean Ground Turkey
½ large yellow onion, finely diced
25.5oz of Sugar Free Tomato Sauce (I used Lucini)
1 tbsp avocado oil
2.5 tbsp monkfruit
1.5 tsp salt
3 tsp dried basil
1.5 tbsp Oregano
3 cloves garlic, minced
Season with Garlic Powder to taste
¼ tsp black pepper
1) Finely dice 1/2 Yellow Onion
2) Mix finely diced onions in your slow cooker bowl with
25.5oz of Sugar Free Tomato Sauce
2.5 tbsp Monk Fruit
1.5 tsp of Salt
1/4 tsp Black Pepper
3 tsp Dried Basil
1.5 tbsp Oregano
3 cloves minced Garlic
Mix Well
3) Heat up a large non-stick pan over Medium High Heat
Add 1 tbsp of Avocado Oil
4) Add 2 lbs of 93% lean Ground Turkey
Season with Salt, Pepper and Garlic Powder to taste
Brown the meat
5) Pour browned meat into Slow Cooker bowl with the onions and sauce
Mix thoroughly
6) Cook in slow cooker for 4 hours on High setting.
RedLentil Pasta or Brussel Sprouts
MACROS, per serving (makes 3 servings)
200 Calories, 14 Protein, 34 Net Carbs, 1 Fats
Ingredients:
6oz Rotini Red Lentil Pasta
48oz water
1 tsp salt
Instructions:
1) Measure out 6oz of Rotini Red Lentil pasta
2) Pour 48oz of hot water in a pan
Add 1 tsp of Salt
Bring to a Boil
3) Once water is boiling Add the Pasta
Cook pasta for 6-10 minutes total
Stir pasta constantly for first 1 minute
around 2 minutes you will see a rising foam
Be sure to stir rising foam back into water to prevent spillage
4) Taste test pasta after about 7 minutes of cooking
Oven roasted Brussel Sprouts
MACROS, per serving (makes 2 servings)
133 Calories, 5 Protein, 8 Net Carbs, 7 Fats
Ingredients:
10oz Brussel Sprouts
1 tbsp duck fat
2 cloves garlic, minced
2 tsp balsamic vinegar
Salt and Pepper, to taste
Instructions:
1) Preheat Oven at 400F
2) Measure out 10oz of sliced Brussel Sprouts
(Pre-cut or you can slice them yourself to desired sizes)
3) Add 1 tbsp of Duck Fat (take out of fridge beforehand to let it melt)
2 cloves of minced garlic
2 tsp Balsamic Vinegar
season with Salt and Pepper to taste
Mix thoroughly
4) Place Brussel Sprouts on a baking sheet covered with Parchment Paper (or use a non-stick baking dish)
Toss in the Oven and bake at 400F for 20 minutes total
Stir and flip Brussel Sprouts at 8-minute intervals for even toastage
Serving sizes for Spaghetti Sauce with RedLentil Rotini Pasta
1) Serve 1/3 of the Rotini Pasta
Serve 1/5 of Spaghetti Sauce on top
Top the dish off with 1.5 tbsp Freshly Grated Parmesan Cheese
MEAL MACROS
512 Calories, 55 Protein, 39 Net Carbs, 15 Fats
Serving sizes for Spaghetti Sauce with Oven Roasted Brussel Sprouts
1) Serve 1/2 of Brussel Sprouts
Serve 1/5 of Spaghetti Sauce on top
Top the dish off with 1/4 Cup Freshly Grated Parmesan Cheese
MEAL MACROS
521 Calories, 53 Protein, 14 Net Carbs, 26 Fats
Enjoy!
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SHRIM
ShrimpAndGrits
Delicious Pan Seared Shrimp served on a bed of creamy Grits made w/cauliflower or bulgur for low carb and high carb versions. Perfect for keto or carb cycling. Macronutrients included as always for tracking macros. Also easy to meal prep, just make sure to cook shrimp on the day-of. Got a good tip for easy defrosting in 10 minutes, see video. Enjoy!
MEAL MACROS V1) Shrimp and Grits with Bulgur
677 Calories, 64 Protein, 38 Net Carbs, 32 Fats
MEAL MACROS V2) Shrimp and Grits with Cauliflower
610 Calories, 59 Protein, 10 Net Carbs, 40 Fats
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Cajun Spice Ingredients (mix all ingredients together)
2 tsp Salt
5 tsp Garlic Powder
1 tsp Pepper
2 tsp Onion Powder
3 tsp Oregano
2 tsp Thyme
2 tsp Cayenne Pepper
2 1/2 tsp Sweet Paprika
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Shrimp
MACROS, per serving (makes 1 serving)
288 Calories, 40 Protein, 2 Net Carb, 12 Fats
Ingredients:
7oz Shrimp
½ tbsp Avocado oil
Cajun Seasoning
Instructions:
1) To thaw shrimp, put shrimp in sieve with bowl underneath and place under faucet with cool trickling water for 10min
2) Place shrimp on baking sheet with paper towel to dry shrimp
3) Put shrimp in bowl, add ½ tbsp tablespoon avocado oil and season with Cajun seasoning. Toss ingredients together. Cover and place in fridge until ready to cook
4) Heat non-stick pan for 2-4min on high heat. Add ½ tbsp olive oil, then add shrimp and cook for 2-3min on each side
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Bulgur Grits - High Carb Version
MACROS, per serving (makes 3 servings)
449 Calories, 24 Protein, 36 Net Carb, 20 Fats
Ingredients:
1 cup #1 Bulgur
2 cups Chicken broth
2 cups Nonfat Milk
2 tbsp Ghee Butter
¾ cup shredded Mexican style four cheese
½ tsp turmeric½ tsp salt
Instructions:
1) Pour 2 cups broth and 2 cups Milk into pot and simmer on medium heat
2) Wash 1 cup bulgur and add to pot, turning heat to medium low. Simmer 10-14min, stirring occasionally
3) Add
- 2 tbsp Ghee Butter
- ¾ cup cheese
- ½ tsp salt
- ½ tsp turmeric
4) Mix well and take off heat, cover and let it sit
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Cauliflower Grits - Low Carb Version
MACROS, per serving (makes 3 servings)
382 Calories, 19 Protein, 8 Net Carb, 28 Fats
Ingredients:
2 bags Cauliflower Rice
1 cup chicken broth
4oz Neufchatel cream cheese
¼ red onion
2 tbsp Olive Oil
2 tsp arrowroot
½ cup shredded Mexican style four cheese
40g sugar free bacon, reserve fat
½ tsp turmeric½ tsp salt
Instructions:
1) Chop ¼ red onion
2) Measure 40g of bacon and chop into small pieces
3) Heat pan on medium heat and fry bacon. Once done, remove with slotted spoon and reserve the fat
4) Heat pot on medium heat. Add bacon fat and 2 tablespoon Olive oil. Add red onions and saute about 3 minutes
5) Squeeze water out of cauliflower, add to pot and cook away excess water
6) Add:
- 1 cup broth
- ½ tsp turmeric
- ½ tsp salt
- 4oz Neufchatel cream cheese (low fat cream cheese)
- ½ cup shredded cheese
7) Cook to reduce. In a separate container mix 2tsp arrowroot with grits liquid. Pour into mixture. When consistency is good, you’re done!
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Serving sizes for Shrimp and Grits with Bulgur
1) Serve 1/3 of the bulgur grits
Serve 7oz of shrimp on top, with some pico de gallo.
Top the dish off with fresh chopped parsley
MEAL MACROS
677 Calories, 64 Protein, 38 Net Carbs, 32 Fats
Serving sizes for Shrimp and Grits with Cauliflower
1) Serve 1/2 of the Cauliflower grits
Serve 7oz of shrimp on top, with some pico de gallo and crispy bacon bits
Top the dish off with fresh chopped parsley
MEAL MACROS
610 Calories, 59 Protein, 10 Net Carbs, 40 Fats
Enjoy!
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FRIED
FriedRice
Fire up your tastebuds w/this “flavor bomb” bowl of Fried-Rice! LowCarb & HighCarb version available, perfect for Keto or Carb cycling, easy to meal prep! Infused w/the warming palate of Roasted Sesame Oil, Crisp Ginger & Soy Sauce. Made w/delightfully light Shirataki rice or filling buckwheat that’s easy on digestion yet loaded w/nutrients.
Macronutrients included as always if you’re interested in tracking macros. Enjoy!
MEAL MACROS V1) Buckwheat Fried Rice
562 Calories, 50 Protein, 35 Net Carb, 23 Fats
MEAL MACROS V2) Shirataki Fried Rice
330 Calories, 39 Protein, 4 Net Carbs, 18 Fats
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Scrambled Eggs for Fried Rice
MACROS, per serving (makes 6 servings)
548 Calories, 38 Protein, 2 Net Carb, 42 Fats
6 eggs
1 tbsp sesame oil
Instructions:
1) Crack 6 eggs into a bowl and whisk together (half the scrambled eggs will be used for the buckwheat fried rice and the other half for the shirataki)
2) Place a pan on the stove on medium heat. Add 1 tbsp sesame oil. Once hot, pour the eggs into the pan.
3) Once eggs are cooked, divide them 2 ways and set them aside
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Buckwheat Fried Rice Ingredients:
MACROS, per serving (makes 3 servings)
562 Calories, 50 Protein, 35 Net Carb, 23 Fats
1lb ground Turkey, 93% lean
3/4 cup Buckwheat
1.5 cup Chicken Bone Broth
1 cup frozen veggies
2 cloves garlic, minced
2 tsp ginger paste
5 tbsp soy sauce (2 for cooking, 1 for each serving)
2 tbsp Sesame Oil
1 tsp Better than bouillon, beef
3 Green Onion, 1 per serving for garnish
Juice of 1/2 lime
Instructions:
1) Wash 3/4 cup buckwheat
2) Wash 1 green onion and slice finely (1 green onion per serving)
3) Place a pot on the stove on medium heat. Once heated, add 1 tbsp sesame oil and 3/4 cup of buckwheat. Stir and let buckwheat toast in the oil for 1 minute
4) Add 1.5 cups of chicken bone broth into the pot. Stir then cover the lid and bring to boil. Once liquid starts to boil, turn the heat off, cover the pot again and let it sit for 25 minutes
5) Place a pan on the stove on medium heat and add 1 tbsp sesame oil. Add 2 cloves minced garlic and 2 tsp of ginger paste. Saute for 1 minute
6) To the pan add 1lb ground turkey, 1 tbsp soy sauce and 1 tsp better than bouillon beef. Stir ingredients together and mix to break down the meat into smaller pieces. (Tip: Ground turkey tends to clump together, you can use a potato masher to break it apart!). Cook for 5 minutes, stirring occasionally
7) Next add the buckwheat, 1/2 of the scrambled eggs,1 cup frozen veggies and juice of 1/2 a lime. Stir ingredients together and cook for 5 minutes
8) Plate 1/3 of fried rice onto plate, garnish with 1 sliced green onion, drizzle with 1 tbsp soy sauce and top with sriracha (to taste)
9) Serve and Enjoy!
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Shirataki Fried Rice Ingredients:
MACROS, per serving (makes 3 servings)
330 Calories, 39 Protein, 4 Net Carb, 18 Fats
1lb ground Turkey, 93% lean
3 bags Shirataki noodles
1 tbsp sesame oil
2 cloves garlic, minced
2 tsp ginger paste
5 tbsp soy sauce (2 for cooking, 1 for each serving)
1 tsp Better than bouillon, beef
1 Bell pepper
3 Green Onion, 1 per serving for garnish
Juice of 1/2 a lime
Instructions:
1) Rinse 3 bags of shirataki Noodles
2) Place a large pan on the stove on High heat and once the pan is hot, add the shirataki noodles. Cook for approximately 8 minutes, or until water evaporates
3) Transfer noodles to the cutting board and cut to rice size. Transfer to a plate or bowl and set aside
3) Wash 1 bell pepper and 1 green onion. Chop bell peppers into fine cubes and slice the green onion finely
4) Place a large pan on the stove and set the heat on medium. Add 1 tbsp sesame oil. Once hot, add 2 cloves minced garlic and 2 tsp ginger paste. Saute for 1min
5) To the pan add 1lb ground turkey, 1 tbsp soy sauce and 1 tsp better than bouillon beef. Stir ingredients together and mix to break down the meat into smaller pieces. (Tip: Ground turkey tends to clump together, you can use a potato masher to break it apart!). Cook for 5 minutes, stirring occasionally
6) Add shirataki rice and bell pepper and mix. Squeeze juice of 1/2 a lime into the pan, add 1 tbsp soy sauce and add 1/2 of the scrambled eggs. Stir and cook for 4minutes
7) Plate 1/3 of fried rice onto plate, garnish with 1 sliced green onion, drizzle with 1 tbsp soy sauce and top with sriracha (to taste)
8) Serve and Enjoy!!
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PIRI
PiriPiriMeatballs
Piri Piri Meatballs
MACROS, per serving (makes 5 servings)
200 Calories, 28 Protein, 1 Net Carbs, 9 Fats
Ingredients:
1.5lbs 93% lean Ground Chicken
3 egg yolks
1 red bell pepper
1 tbsp rice wine vinegar
3 cloves garlic, minced
1 tbsp olive oil
2 tbsp Sweet Paprika (Hungarian Paprika)
1 tsp cumin powder
1 tsp garlic powder
2 tsp salt
Pepper, to taste
Instructions:
1) Preheat oven 450F
2) Cut 1 Red Bell Pepper into quarters (Remove Seeds) and Toss in a Blender
Add 1 tbsp of Rice Wine Vinegar
3 Cloves of minced Garlic
1 tbsp of Olive Oil
2 generous heaping tbsp of Sweet Paprika (Hungarian Paprika)
Blend in blender until Smooth
3) In a separate bowl add:
1.5 lbs of 93% lean Ground Chicken
3 egg yolks
1 tsp Cumin Powder
2 tsp of Salt
1 tsp Garlic Powder
Season with Pepper to taste
4) Pour Bell Pepper Blend over Chicken mixture
5) Mix completely together with a hand mixer
6) Wet your hands with some water
Using a 1/4 cup measuring cup scoop out meat and roll into even sized balls
Place meatballs on a large baking sheet covered with Parchment paper (or you can use a non-stick pan)
7) Bake at 450F for 10 minutes
8) After 10 minutes, switch oven to Broil at highest setting (525 for me)
Broil on high for 5 minutes
9) Remove from oven
Using a spoon, cut Meatballs away from any spilled whey
Bulgur Lentils
MACROS, per serving (makes 3 servings)
235 Calories, 10 Protein, 36 Net Carbs, 6 Fats
Ingredients:
½ yellow onion, diced
½ cup bulgur #3
½ cup Brown Lentils
2 ¼ cups water
1.5 tbsp duck fat
Salt and Pepper, to taste
Instructions:
1) Dice 1/2 of a Yellow Onion, extra fine pieces
2) Measure out 1/2 Cup Bulgur (Size #3)
Measure out 1/2 Cup of Lentils
3) Wash ½ cup of Lentils
4) Place Lentils in a deep pot
Add 2 Cups of Water
Season with Salt
Turn stove up to Medium Heat
Bring water to a Boil
Once boiling, turn heat down to Medium Low
Cook for 15 minutes
5) In a separate nonstick pan:
Add 1.5 tbsp Duck Fat
Turn up stove to Medium Heat
Add Finely diced Onions
Cook Onions until edges are browned
6) Taste Test Lentils at 15min for tenderness (should be nice and soft by now)
Now we wash the bulgur (don’t want to wash early as it soaks up water at an extraordinary rate)
Add washed Bulgur to Lentils
Add 1/4 cup of Water
Cover and let it cook for 6 additional minutes
7) Check water levels of Lentil frequently
We do not want ALL the water to disappear
8) When Water level is low (about 1/2 an inch sitting at the bottom)
Add browned onions
Cover and cook for 5 additional minutes (until all the water has evaporated)
Remove from heat
Cover with a paper towel and place lid on top (towel will soak up any evaporating water and prevent it from going back into Bulgur Lentils)
Let is rest undisturbed for 10 minutes
Arugula Roasted Chickpea Feta salad with Meatballs (1 serving)
MACROS, per serving (makes 1 servings)
338 Calories, 11 Protein, 9 Net Carbs, 27 Fats
Ingredients:
8oz Baby Arugula
6 asparagus spears
1 tbsp olive oil
2 tsp balsamic vinegar
2oz feta cheese
14g roasted chickpeas
1/5 portion of meatballs
Instructions:
1) Roughly Chop up 8oz of Baby Arugula
Slice up 6 Asparagus Spears
2) In a large salad bowl mix your Chopped Arugula and asparagus with:
1 tbsp Olive Oil
2 tsp of Balsamic Vinegar
3) Cut 2oz of Feta Cheese into small desirable bite sized squares
4) Measure out 14grams of Roasted Lightly Salted Chickpeas
5) Take 1/5 portion of the Piri Piri Meatballs and cut them into desirably sized cubes
6) Mix all ingredients in your salad bowl
Top with some flakey Celtic Sea Salt
Serving sizes for Piri Piri Meatbal Arugula Salad
1) Serve ⅕ portion of Piri Piri Meatballs (Cut into cubes)
Mixed with all your salad ingredients
MEAL MACROS
538 Calories, 39 Protein, 10 Net Carbs, 36 Fats
Serving sizes for Piri Piri Meatballs with Bulgur Lentils
1) Serve 1/3 of Bulgur Lentils
Serve ⅕ portion of Piri Piri Meatballs
Top the dish off 1 heaping tsp of NonFat Greek Yogurt and sprinkle of Sweet Paprika to top it all off
MEAL MACROS
435 Calories, 38 Protein, 37 Net Carbs, 15 Fats
Enjoy!
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HUNGA
Gulyas
Hearty Hungarian Gulyas
MACROS, per serving (makes 5 servings)
528 Calories, 53 Protein, 10 Net Carbs, 33 Fats
Ingredients:
2lbs Beef Stew Meat
½ large onion, diced
6oz carrots, cut into cubes
1 medium parsnip, cut into cubes
3 stalks celery, cut into cubes
2 tbsp sweet Paprika (Hungarian Paprika would be best)
2 tsp caraway seeds
1 tsp black pepper
1 tsp marjoram
½ tsp thyme
1 tsp monkfruit
2 tbsp Balsamic Vinegar
4 tbsp tomato paste
1 bay leaf
3 cloves garlic, minced
2 tbsp avocado oil
4 cups Beef Broth
½ tsp salt, add more if needed
¼ tsp pepper, add more if needed
Instructions:
1) Cut 2 lbs of Beef Stew Meat into even sized cubes
Place in bowl
Season with Salt and Pepper to taste
Cover with Plastic Wrap and refrigerate until ready to cook
2) Prepare vegetables:
Finely dice 1/2 of a large Yellow Onion
Cut 6oz of Carrots into even sized small cubes
Cut 1 medium sized Parsnip into even sized small cubes
Cut 3 stalks of Celery into even sized small cubes
3) Prepare Dry Spices:
Ground up 2 tsp of Caraway Seeds in a Mortar and Pestle
Pour Ground Caraway Seeds into a Glass.
To the glass add 2 tbsp of Sweet Paprika (Hungarian Paprika is Best)
1 Tsp Black Pepper
1 tsp Marjoram
1/2 tsp Thyme
4) Prepare 1 Cup of Beef Broth to be at the ready
5) Prepare 4 tbsp of Tomato Paste
1 Bay Leaf
3 Cloves of Minced Garlic
6) Heat a large pan on High Heat
Add 1 tbsp of Avocado Oil
When pan is piping hot, add Cubed Meat
Brown the meat and transfer to a large cooking Pot
7) Using the same pan, lower the heat to Medium
Add 1 tbsp of Avocado Oil
Add Finely Diced Onions
Saute Onions
Transfer Onions into same Large Pot as the browned meat
8) Have your 1 Cup of Beef Broth ready for easy access
Toss your dry spices onto the Pan and toast spices for 30-45 seconds
When spices start to smoke, pour 1 Cup of Beef Broth in to Deglaze
Mix liquid thoroughly and pour into Pot with meat and onions
Wash out your cooking pan with 3 additional cups of Beef Broth and pour into Pot with rest of ingredients
9) To the pot, add:
4tbsp Tomato Paste
3 cloves minced garlic
1 Bay Leaf
1/2 tsp of Salt
1 tsp of Monk Fruit
2 tbsp of Balsamic Vinegar
10) Turn Heat up to High under your Pot and Bring to a Boil
Once it starts to boil, reduce heat to a simmer
Let it Simmer and cook for 1 hour and 30minutes (uncovered)
Note: If you like your Gulyas more Soup-y with more liquid, then cover after 1 hour and cook for 30 minutes covered
11) After 1 hour and 30 minutes of cooking
Taste test your beef for tenderness
If meat is still tough/chewy then cook for another 15-30 minutes
If meat is already getting nice and tender then Add Veggies
Cover Pot and cook for 30 more minutes
Sweet Potatoes
MACROS, per serving (makes 3 servings)
72 Calories, 1 Protein, 17 Net Carbs, 0 Fats
Ingredients:
250g Sweet Potatoes
Instructions:
1) Measure out 250 grams of Sweet potatoes
2) Peel and cut into small cubes (same size as the rest of your veggies prepared earlier)
Place cubed Sweet Potato into a microwave safe bowl
3) Microwave Covered (with a microwave safe plate on top) for 4 minutes
Serving sizes for Hungarian Gulyas with Sweet Potatoes
Serve 1/3 of Sweet Potatoes in a soup bowl
Serve 1/5 of Gulyas poured on top
Garnish with 1 tbsp of NonFat Greek Yogurt
and finely chopped parsley on top
MEAL MACROS
600 Calories, 55 Protein, 26 Net Carbs, 33 Fats
Serving sizes for Low Carb Version of Hungarian Gulyas
Simply serve 1/5 of Hungarian Gulyas in a soup bowl without the Sweet Potatoes.
Garnish with 1 tbsp of NonFat Greek Yogurt and finely chopped parsley on top
MEAL MACROS
528 Calories, 53 Protein, 10 Net Carbs, 33 Fats
Enjoy!
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STEAK
SteakWithRisotto
Sinfully delicious Reverse Seared Filet Mignon with the creamiest of Risottos made from Cauliflower or Bulgur for low carb vs high carb options.
Perfect for keto and carb cycling. This took a while to pin down but was well worth the effort. Enjoy and share!
MEAL MACROS V1) Steak with Bulgur Risotto
621Calories, 62 Protein, 27 Net Carbs, 24 Fats
MEAL MACROS V2) Steak with Cauliflower Risotto
555 Calories, 53 Protein, 8 Net Carbs, 30 Fats
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Steak
MACROS, per serving (makes 1 servings)
263 Calories, 40 Protein, 0 Net Carb, 10 Fats
Ingredients:
4.5oz Filet Mignon (per serving)
1/2 tbsp Avocado Oil (for searing steak)
Salt and Pepper, to taste
Instructions:
1. Preheat the oven to 275 degrees for steak
2, Place steak on a plate and season with salt and pepper to taste (steak is very forgiving with salt). Set aside at room temperature for 20-30min
3. Using a digital meat thermometer, set target temperature to 122 degrees F for medium rare (carryover heat will continue cooking for 8-10 degrees F getting you to 135 degrees F which is medium rare)
** Set target temperature to130 degrees F for medium and 140 degrees F for well done (if you're one of those! ;) since heat will carry over and cook to the desired temperature.
4. Insert thermometer probe into the center of the steak. Place steak onto a non-stick baking sheet and put into the oven. When target temperature is reached, remove steak from the oven
5. Add 1/2 tbsp of Avocado Oil to the pan and heat on medium high
6. Once the pan is hot, sear the steak for 1min on each side and 30 seconds around the edges.
7. When you're done searing, steak is ready to devour.
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Bulgur Risotto
MACROS, per serving (makes 3 servings)
358 Calories, 21 Protein, 27 Net Carb, 14 Fats
Ingredients:
3/4 cup Bulgur
3 cups Chicken Broth
2 tbsp Duck Fat (can use any oil of choosing)
1/3 cup White Wine
1/2 cup Shredded Parmesan Cheese
1/4 Red onion
1 cup Portobello Mushroom
9 Spears Asparagus
1/2 bunch Dill
Handfull of Basil
1 tsp minced garlic
Salt and Pepper, to taste
Instructions:
1. Chop 1/4 of a red onion into fine pieces
2. Wash 1 cup portobello mushrooms and 9 spears of asparagus and chop into small pieces
3. Finely chop 1/2 bunch of dill and handfull of basil
4. Add 1 tbsp Duck fat to a small pan and heat on medium. Add mushrooms and saute for 8-10min. Then add asparagus and saute until vibrant, approximately 3min.
5. In a separate pan, add 1 tbsp duck fat and heat on medium high. Add onions and saute for 5min. Add 1 tsp garlic and saute for 1min.
6. Wash 3/4 cup bulgur and add to the pan with sauteed onions and garlic. Then add 1/3 cup wine and cook until wine is reduced
7. Once reduced, turn heat to medium. Add 1 tsp salt and 1 cup of broth at a time until each cup added is reduced. With the last cup of broth, add the chopped dill and basil, 1/2 cup shredded parmesan cheese and the sauteed mushrooms and asparagus. Mix together and cook until broth is reduced, approximately 5min.
8. Remove off heat and enjoy.....with the steak, of course!
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Cauliflower Risotto
MACROS, per serving (makes 3 servings)
291 Calories, 13 Protein, 8 Net Carb, 20 Fats
Ingredients:
1 bag Cauliflower Rice (10oz)
1 cup Chicken Broth
2 tbsp Duck Fat (can use any oil of choosing)
1/3 cup White Wine
1/2 cup Shredded Parmesan Cheese
1/3 cup Coconut Whipping Cream
1/4 Red onion
1 cup Portobello Mushroom
6 Spears Asparagus
1/2 bunch Dill
Handfull of Basil
1 tsp minced garlic
Zest of lemon (optional)
Salt and Pepper, to taste
Instructions:
1. Chop 1/4 of a red onion into fine pieces
2. Wash 1 cup portobello mushrooms and 6 spears of asparagus and chop into small pieces
3. Finely chop 1/2 bunch of dill and handfull of Basil
4. In a large pan, add 1 tbsp duck fat and heat on medium. Add mushrooms and saute for 8-10 minutes. Then add 1 tsp garlic and saute for 1min.
5. Add 1/3 cup white wine, chopped basil and dill. Mix together then add 1 tsp salt. Stir again and cook until wine is reduced.
6. Add 1 cup broth, 1 bag (10oz) cauliflower rice, and chopped onions. Mix and partially reduce liquid, approximately 5-8min.
7. Add 1/3 cup coconut whipping cream, chopped asparagus and 1/2 cup shredded parmesan cheese. Cook until liquid is completely reduced, approximately 10min, or until desired consistency
8. Remove off heat and enjoy. Again....with the steak!
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BOURB
eggnog
Eggnog
MACROS, per serving (makes 4 servings)
258 Calories, 10 Protein, 20 Net Carbs, 20 Fats
Ingredients:
4 eggs
1/3 cup Monkfruit & 1 tbsp Monkfruit, separated
2 cups fat-free milk
1 cup coconut whipping cream
1 whole nutmeg
3 oz bourbon
Instructions:
1. Separate 4 eggs. Place egg whites into a bowl and refrigerate. Place the egg yolks into pot
2. To the pot add 1/3 cup Monkfruit and whisk till creamy. Then add 2 cups fat-free milk and 1 cup coconut whipping cream. Whisk all ingredients together
3. Grate one fresh nutmeg (2-4g)
4. Set the thermometer to 175F and attach it to the pot. Put the pot over medium heat. Add 2g of grated nutmeg and whisk. Stirring constantly
5. Turn off heat when temperature is at 175F
6. Add 3oz bourbon and whisk together. Cool at room temperature and then refrigerate for 2 hours
7. Remove eggnog and egg whites from refrigerator
8. Add 1 tbsp Monkfruit to the egg whites and use a hand mixer until you see stiffy peaks
9. Add ½ the egg whites into the eggnog and whisk into the mixture (you can use all the egg whites if you want your eggnog to be more foamy). Place eggnog back into the refrigerator and cool for another 30 minutes
10. Whisk again before serving, top with nutmeg and a cinnamon stick
Serving sizes for Eggnog
1. Serve 1/4 of eggnog per serving
Eggnog recipe adapted from: https://foodwishes.blogspot.com/2015/12/christmas-eggnog-maybe-i-do-like-it.html
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VIDEO
OVEN
OvenRoastedDuck
Oven Roasted Duck Breast
MACROS, per serving (makes 2 servings)
515 Calories, 63 Protein, 0 Net Carbs, 28 Fats
Ingredients:
2 Duck Breast, 315g Duck Fat, Salt
Instructions:
1. Preheat oven 285F
2. Pluck feathers from duck with a knife. Run knife back and forth on skin to get feathers you missed 1st time around
3. Cut slits (long way and across) into the duck skin, ,making sure not to cut into the meat
4. Season duck with salt and let it sit for 20 minutes
5. In a pot, pour 315g of duck fat. Melt on stovetop if duck fat is solid
6. Submerge duck breast, skin side up, into the duck fat. Cover and put inside oven to cook for a total of 1.5hrs
7. After 45minutes, flip the duck skin side down, cover with lid and cook for the last 45minutes
8. After 45minutes, remove duck from the oven and do not uncover until ready to transfer. Raise the oven temperature to 375F
9. Transfer the duck breasts to a nonstick baking sheet. Top with 60g of Duck Fat
10. Cook uncovered for 15minutes (or until skin is crispy)
Red Cabbage
MACROS, per serving (makes 7 servings)
78 Calories, 2 Protein, 7 Net Carbs, 4 Fats
Ingredients:
1 Red Cabbage
1 tbsp salt
1 yellow onion
1 tsp caraway seeds
2 tbsp Avocado Oil
2 tbsp Vinegar
1/3 cup water
2 tbsp Monkfruit
Instructions:
1. Cut 1 head red cabbage into half. Wash cabbage and slice long ways, thinly
2. Place sliced cabbage into a large bowl. Add 1 tbsp salt. Mix and set aside for 20 minutes
3. Chop 1 yellow onion
4. Grind 1 tsp caraway seeds and set aside
5. In a pot add: 2 tbsp Avocado Oil on medium heat. Once oil is hot add chopped onion. Saute until onions are soft, approximately 4 minutes
6. Squeeze water from cabbage and add cabbage to pot
7. To the pot add 2 tbsp vinegar, 1 tsp ground caraway seeds, 1/3 cup water and 2 tbsp Monkfruit. Stir all ingredients together
8. Cover pot, reduce heat to low and cook for 20minutes. Stir at 10 minutes
Brussels Sprouts
MACROS, per serving (makes 2 servings)
220 Calories, 11 Protein, 22 Net Carbs, 7 Fats
Ingredients:
1 lb Brussels Sprouts
1 tbsp salt
2 tsp Olive Oil
½ tsp salt
¼ tsp pepper
1 tsp paprika
1 tsp garlic powder
5 tbsp balsamic vinegar
Grated Parmesan Cheese
Instructions:
1. Preheat oven to 375F
2. Cut off stems for 1lb of Brussels Sprouts
3. Wash Sprouts, throw away the outer layer and then cut into ¼’s. Peel layers of sprouts until you get to the center (marble sized ball)
4. Spread brussels sprouts on paper towel to dry, 15-20minutes
5. Transfer Sprouts into a bowl and add 2 tsp Olive Oil (enough to coat sprouts but not soak), ½ tsp salt, ¼ tsp pepper, 1 tsp paprika and 1 tsp garlic powder. Toss brussels sprouts with all ingredients
6. Pour sprouts into a nonstick baking sheet and bake for 20 minutes, or until sprouts are lightly browning and crispy. Toss sprouts 10min in
7. While sprouts are baking, pour 5 tbsp balsamic vinegar into Ibrik (or really small pot) and simmer on Medium Low heat to reduce and thicken, approximately 8-10min
8. Remove brussels sprouts when they are crispy
Cauliflower Pumpkin Casserole
MACROS, per serving (makes 6 servings)
182 Calories, 4 Protein, 5 Net Carbs, 16 Fats
Ingredients:
1 large Cauliflower
½ cup pecans, chopped
1 cup pumpkin puree
4 tbsp butter (melted)
½ tsp salt
1 tsp vanilla extract
2 whole eggs
2 tbsp Lakanto Maple Syrup
½ cup chopped pecans
Instructions:
1. Preheat oven to 375F
2. Wash 1 large head of Cauliflower. Chop and put cauliflower into the pot. Fill pot with water and bring to a boil
3. Once boiling, cover pot, reduce to medium low heat and cook for 5 minutes. Cauliflower is cooked when you can put a fork through it smoothly
4. Chop ½ cup pecans and set aside
5. When cooked, drain cauliflower and place into food processor/blender and puree until creamy and smooth
6. In a cup, or small bowl add 1 cup pumpkin puree, 4 tbsp butter (melted), ½ tsp salt, 1 tsp vanilla extract, 2 whole eggs (once butter is cooled) and 2 tbsp Lakanto Maple Syrup. Stir all ingredients together
7. Pour pumpkin mixture into the food processor/blender with the cauliflower and blend together.
8. Pour cauliflower Pumpkin mixture into an oven safe dish. Mix in ½ of the pecans into the mixture and save the other half to sprinkle on top
9. Bake for 20 minutes at 375F
Serving sizes for Oven Roasted Duck with Red Cabbage and Brussel Sprouts
Serve 1 duck breast with 1/7 of Red Cabbage and 1/2 of brussels sprouts. Drizzle ¼ of balsamic vinegar and grate fresh parmesan cheese over the brussels sprouts
MEAL MACROS
813 Calories, 75 Protein, 29 Net Carbs, 39 Fats
Serving sizes for Oven Roasted Duck with Red Cabbage and Cauliflower Pumpkin Casserole
Serve 1 duck breast with 1/7 of Red Cabbage and 1/6 of cauliflower pumpkin casserole.
MEAL MACROS
775 Calories, 69 Protein, 12 Net Carbs, 48 Fats
Casserole recipe adapted from: https://www.ketoconnect.net/healthy-sweet-potato-casserole/
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GERMK
Germknodel
Germknodel
MACROS, per serving (makes 6 servings)
411 Calories, 11 Protein, 53 Net Carbs, 20 Fats
Ingredients:
2 cups flour
1 ½ tbsp Monkfruit
½ tsp salt
Zest of 1 lemon
¾ cup milk, warmed
1 tsp sugar
5g dry active yeast
2 tbsp butter, melted
1 egg, beaten
½ tsp vanilla extract
8 tbsp sugar free Berry Jam
1 tbsp Bourbon
2 egg yolks
2 tbsp sugar
1 tsp Arrowroot
2 tsp vanilla extract
¾ cup heavy whipping cream
1 ¼ cup milk
½ cup poppy seeds
4 tbsp powdered sugar
Instructions:
1. Melt 2 tbsp butter, set aside to cool
2. In a small microwave safe bowl, add ¾ cup milk and warm up to 110-120F
3. To the warm milk add 1 tsp sugar and 5g dry active yeast. Whisk ingredients together and set aside for 10 minutes
4. In mixer bowl add 2 cups flour, 1½ tbsp Monkfruit, ½ tsp salt and zest of 1 lemon
5. Once butter has cooled down, add ½ tsp vanilla extract and 1 whole egg. Whisk together
6. Into the mixer bowl add milk mixture and butter mixture. Mix on 2nd speed for 2 minutes
7. Remove bowl from mixer stand, cover with towel and put in warm and dark place for 1.5 hours, allowing the dough to rise/double in size
8. In a small ramekin, add 8 tbsp sugar free Berry jam and 1 tbsp Bourbon. Mix
9. In a separate ramekin add ½ cup poppy seeds and 4 tbsp powdered sugar. Whisk together
10. After the 1.5 hours, lay a piece of parchment paper at the counter and flour the surface you’ll be working on (so the dough doesn’t stick to the surface). Place dough on the surface and split it into 6 equal parts.
11. Without kneading too much, roll out dough evenly into round-ish shapes.
12. Fill dough with Jam and seal dough into balls placing them with the seal down
13. Sprinkle flour on top and cover dough for 30 minutes so it can rise. While waiting for dough to rise, make the vanilla sauce
14. In a pot add 2 egg yolks, 2 tbsp sugar and 1 tsp Arrowroot. Whisk together and then add 2 tsp vanilla extract, ¾ cup heavy whipping cream and 1 ¼ cup milk. Whisk ingredients together. Cook on Medium Low heat. Keep stirring until it thickens, approximately 6-8 minutes. Once thickened, turn off heat and set aside. Then start preparing to steam the dough
15. Fill pot with 1inch water, or low enough to make sure the steaming basket is not submerged. Bring water to boil. Cover and turn to lowest heat setting
16. Cut 3 pieces of parchment paper into sizes a little larger than the dough
17. Place 1 dough on each parchment paper, then place the 3 doughs on the stainless-steel steaming basket, leaving space between dough. Place basket into the bowl with water, cover lid and steam on low for 16 minute
Serving sizes for Germknodel
1. Serve 1 Germknodel (entire batch makes 6 in total) with 1/6 of vanilla sauce and sprinkle 1 tbsp of poppy seed/powdered sugar mixture over the sauce
Germknodel recipe adapted from: https://www.homecookingadventure.com/recipes/austrian-germknodel-yeast-dumplings
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