Keto Tips & Recipes for Beginners

13/09/2021

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Must have experience of 3 years in this field of knowledge

16/08/2021

16/04/2021

Keto meat pie

INGREDIENTS

Meat filling

½ (2 oz.) yellow onion, finely chopped
1 garlic clove, finely chopped
2 tbsp butter or olive oil
1¼ lbs ground beef or ground turkey
2 tbsp dried oregano or dried basil
½ tsp salt
¼ tsp ground black pepper
3 tbsp tomato paste
½ cup water
Pie crust
¾ cup (3 oz.) almond flour
¼ cup (1¼ oz.) sesame seeds
¼ cup (¾ oz.) coconut flour
1 tbsp ground psyllium husk powder
1 tsp baking powder
1 pinch salt
3 tbsp olive oil
1 large egg
¼ cup water

Topping
1 cup (7½ oz.) cottage cheese
1 cup (4 oz.) cheddar cheese, shredded

INSTRUCTIONS

Preheat the oven to 350°F (175°C).
Heat the butter or olive oil in a large frying pan, over medium heat. Add the onion and cook for a few minutes until tender. Add the garlic, ground beef, oregano or basil, salt, and pepper. Use a spatula to break the meat into smaller pieces, while mixing together. Cook for 8-10 minutes or until no longer pink.
Add the tomato paste, water, and stir to combine. Reduce heat to medium-low, and simmer uncovered for 20 minutes, stirring occasionally. Meanwhile, prepare the pie crust.

Pie crust

Mix the crust ingredients together using a food processor, or with a fork.
Place a round piece of parchment paper in a well-greased, 9-10" (23-25 cm) springform pan, or deep-dish pie pan. Using a spatula or well-greased fingers, evenly press the dough onto the base and the sides of the pan. Prick the base and sides of the crust with a fork, to prevent bubbling.

Pre-bake the crust for 10 minutes. Remove from the oven and place the meat mixture in the crust.
In a small bowl, combine the cottage cheese and shredded cheese. Spread on top of the pie.
Bake on the lower rack for 30-40 minutes, or until golden in color.

Nutrition

Net carbs: 5 % (6 g)
Fiber: 7 g
Fat: 71 % (42 g)
Protein: 24 % (33 g)
kcal: 550

16/04/2021

How to make Deviled Egg Sliders.

Ingredients:

6 large eggs
2 tablespoons mayonnaise homemade
2 teaspoons hot sauce
1/4 cup sauerkraut drained and roughly chopped
1/4 teaspoon garlic powder
1/4 teaspoon sea salt
1/4 teaspoon black pepper
6 slices sugar-free bacon cooked and cut in half
6 slices roma tomato
6 pieces romaine lettuce roughly torn
1 teaspoon sesame seeds
Instructions:

Place a steamer basket in a saucepan and pour in one inch of water.
Bring the water to a boil and add the eggs.
Cover, and steam for 12 minutes. Immediately transfer the eggs to an ice bath, peel, and cut in half.
Scoop the egg yolks into a mixing bowl and add the mayonnaise, hot sauce, sauerkraut, garlic powder, salt, and pepper.
Mix well until combined.
Divide the mixture among the egg whites.
Stack a piece of lettuce, a tomato slice, and two pieces of bacon on top of one half, then top with another half of an egg.
Secure with a toothpick.
Sprinkle the sesame seeds on top of the sliders and enjoy!

12/04/2021

Cheesy Bacon Ranch Chicken

INGREDIENTS

4 slices thick-cut bacon
4 boneless skinless chicken breasts (about 1 3/4 lbs.)
Kosher salt
Freshly ground black pepper
2 tsp. ranch seasoning
1 1/2 c. shredded mozzarella
Chopped chives, for garnish

DIRECTIONS

In a large skillet over medium heat, cook bacon, flipping once, until crispy, about 8 minutes.
Transfer to a paper towel–lined plate. Drain all but 2 tablespoons of bacon fat from the skillet.

Season chicken with salt and pepper. Return skillet to medium-high heat, add chicken and cook until golden and just cooked through, about 6 minutes per side.

Reduce heat to medium and sprinkle chicken with ranch seasoning and top with mozzarella.
Cover the skillet and cook, until cheese is melted and bubbly, about 5 minutes.

Crumble and sprinkle bacon and chives on top before serving.

06/04/2021

Keto chicken Provençale

INGREDIENTS

2 lbs chicken legs
8 oz. (1¼ cups) tomatoes
2½ oz. (½ cup) black olives, pitted
2 tbsp olive oil
5 garlic cloves, sliced
1 tbsp dried oregano
salt and pepper

FOR SERVING

4 cups (5 oz.) lettuce
¼ lemon, the zest
½ cup mayonnaise
1 tsp paprika powder
salt and pepper

INSTRUCTIONS
Preheat the oven to 400°F (200°C). Place the chicken skin side up in an oven-proof baking dish. Add garlic, olives, and tomatoes on top of and around the meat.

Drizzle with olive oil. Sprinkle with oregano and season with salt and pepper.

Place in the oven and roast until the chicken is fully cooked through. It should take about 45 minutes, depending on the size of the pieces. If you feel unsure, check the internal temperature with a meat thermometer. The chicken is cooked through when the temperature reaches 180°F (75°C).

Serve with salad and mayo flavored with lemon zest and paprika or a mild chili and some salt and pepper.

TIP!

If you prefer to use canned tomatoes, that works well, too. And the garlic is optional... feel free to omit or substitute chopped shallots or sliced onion.

ketogenic low carb

PER SERVING
Net carbs: 3 % (5 g)
Fiber: 2 g
Fat: 77 % (66 g)
Protein: 20 % (39 g)
kcal: 780