Custom Keto Diet

Custom Keto Diet The keto diet keeps carbohydrate levels low, but instead of ramping up the amount of protein in your diet, the keto diet increases the amount of fat.

A typical keto diet aims for meals with 75% fat, 20% protein, and 5% carbohydrate. Eating a high-fat diet

Avocado FriesIngredients▢4 avocados slightly firm▢3 eggs▢1 cup flour▢1 cup panko▢1 Tablespoon Italian Seasoning▢1 teaspo...
05/10/2023

Avocado Fries

Ingredients
▢4 avocados slightly firm
▢3 eggs
▢1 cup flour
▢1 cup panko
▢1 Tablespoon Italian Seasoning
▢1 teaspoon garlic powder
▢1 teaspoon salt

Instructions

Preheat the oven to 400 degrees. Lightly grease a baking sheet and set it aside. Slice the avocados in half lengthwise and then cut into wedges. In a shallow dish, add the eggs. In another dish, add the flour, and in the last dish, adds the panko, Italian seasoning, garlic powder, and salt.

Dip the avocado into the flour, then the egg, and lastly in the panko. Lay onto your greased baking sheet.

Spray the avocado with cooking spray and bake for 12-14 minutes until crispy. Serve with honey chipotle dip if desired.

PASTA AND BROCCOLIINGREDIENTS12 oz uncooked pasta, use brown rice or quinoa pasta for gluten-free6 1/2 cups fresh brocco...
08/21/2022

PASTA AND BROCCOLI

INGREDIENTS
12 oz uncooked pasta, use brown rice or quinoa pasta for gluten-free
6 1/2 cups fresh broccoli florets, no stems
5 cloves garlic, smashed and chopped
1/4 cup grated Parmesan or Romano
2 tbsp olive oil, divided
kosher salt and fresh cracked pepper

INSTRUCTIONS
Bring a large pot of salted water to a boil.
When water boils, add pasta and broccoli at the same time and cook according to pasta instructions for al dente.
When pasta is almost done cooking, reserve about 1 cup of the pasta water and set aside. Drain pasta and broccoli.
Return the pot to the stove and set heat to high; add 1 tbsp olive oil, when hot, add garlic. Cook until golden, reduce flame to low and add pasta back to the pot.
Mix well, add remaining olive oil, grated cheese, salt and pepper to taste mixing well and smashing any large pieces of broccoli to break up.
Add 1/2 cup of reserved pasta water and mix well adding more if needed.
Serve in pasta bowls with additional grated cheese on the side.

BBQ GRILLED CHICKENINGREDIENTS2 pounds 4 boneless, skinless chicken breasts1/2 cup low sodium or gluten-free soy sauce1/...
07/30/2022

BBQ GRILLED CHICKEN

INGREDIENTS
2 pounds 4 boneless, skinless chicken breasts
1/2 cup low sodium or gluten-free soy sauce
1/2 cup unsweetened apple sauce
1/2 cup finely chopped yellow onion
2 teaspoon grated ginger
4 garlic cloves, minced
1 tablespoon canola oil
1/4 cup bourbon
1/4 cup BBQ sauce
2 tablespoons apple cider vinegar, I like Bragg’s
2 tablespoons brown sugar
Pinch red pepper flakes
1/2 cup low sodium chicken broth
sliced scallions, for garnish

INSTRUCTIONS
Place the chicken breasts, 1 at a time, in a Ziploc bag. Pound the chicken breast to an even thickness, being careful not to puncture the bag. Put breasts in the bag.
In a medium bowl, combine the soy sauce, apple sauce, onion, ginger, garlic, oil, bourbon, BBQ sauce, vinegar, brown sugar and red pepper flakes.
Reserve and refrigerate 1/3 cup of the marinade and transfer the remainder to the Ziploc bag with the chicken. Refrigerate and marinate for at least 30 minutes or as long as overnight (the longer the better!! I marinated mine 12 hours).
Preheat outdoor grill over medium high heat. Discard the marinade in the bag and grill the chicken for 4 minutes per side, or until chicken is cooked through.
Transfer chicken to a plate, tent with foil and allow to rest while you make the sauce.
Put reserved 1/3 cup marinade in a small sauce pan. Add chicken broth and bring to a boil over medium high heat. Once boiling, reduced heat to medium-low until sauce has thickened slightly, 5 to 6 minutes.
Slice chicken breast, top with sauce, scallions and serve.

BLACKENED SALMON WITH MANGO SALSINGREDIENTSFor the mango salsa:1 large ripe mango, peeled, seeded and coarsely chopped2 ...
07/26/2022

BLACKENED SALMON WITH MANGO SALS

INGREDIENTS
For the mango salsa:
1 large ripe mango, peeled, seeded and coarsely chopped
2 tbsp chopped fresh cilantro
1 small clove garlic, minced
2 tbsp fresh lime juice

For the salmon:
1/2 tablespoon paprika
1/2 teaspoon cayenne
5 sprigs fresh thyme, washed, leaves removed and chopped
1 tablespoon freshly chopped oregano leaves
1 teaspoon kosher salt
1 lb 4 pieces wild salmon fillet, skin-on
cooking spray

INSTRUCTIONS
Combine all the salsa ingredients in a bowl, season to taste with salt and pepper and refrigerate salsa until ready to serve. Makes 1 cup.
In a small bowl, add the paprika, cayenne, thyme and oregano and salt and mix to blend. Put the mixture on a plate or other flat surface and coat the salmon fillets.
Heat a large heavy-bottomed pan or cast iron skillet over medium heat, and generously spray with oil. When very hot add the salmon, flesh side down and cook for 2 to 3 minutes. Use a spatula to carefully turn the salmon, then cook an additional 5 to 6 minutes. Serve topped with salsa.

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