Green Veggies – Keto Friendly

Here are ten great low-carb vegetables, tasty and rich in nutrients but with very few carbs. We’ve attempted to sort them by how popular and useful they are in low-carb cooking.

All numbers are net carbs per 100 grams (3½ ounces).

  1. Cauliflower – 3 g. Perhaps the most classic and iconic of all low-carb vegetables. The base of cauliflower rice and cauliflower mash.  
  2. Cabbage – 3 g. Another great low-carb vegetable. Who doesn’t love butter-fried green cabbage or the simply amazing Asian cabbage stir-fry? 
  3. Avocado – 2 g. Not just low carb, but also full of nutritious fat. Technically a fruit, but most people likely think of it as a vegetable. Avocado can be eaten in all kinds of ways, including on its own, in salads, or it can be used to make guacamole. Great source of good fats.
  4. Broccoli – 4 g. Another great option that can replace pasta, rice or potatoes. Just fry it in butter or add some cheese for great-tasting side dishes.  
  5. Zucchini – 3 g. Try our zucchini fries or zucchini chips. Zucchini can also be used to make low-carb pasta, like in this low-carbonara or in keto-lasagna.  
  6. Spinach – 1 g. An extremely low-carb vegetable, spinach is full of vitamins and minerals and can be used many ways. It pairs beautifully with eggs, such as in our popular frittata.  
  7. Asparagus – 2 g. Revered as both a food and medicine – and aphrodisiac – by the ancient Egyptians, Greeks and Romans up to medieval times, asparagus is one of the world’s oldest cultivated vegetables. Nutritious and delicious! Try it wrapped with prosciutto and grilled, or in other tasty recipes 
  8. Kale – 3 g. Hardier than spinach, less watery, but just as nutrient-rich, kale can stand up to mincing, sautéing, baking, and much more. Cut into ribbons, it makes a great noodle substitute for zesty sauces.  
  9. Green beans – 4 g. French, diced and tossed in a salad, fricasseed and more, green beans taste great especially with added fats like butter, an olive-oil vinaigrette, or bacon. 
  10. Brussels sprouts – 5 g. Nutty, filling and nutritious, they are especially good roasted with olive oil and garlic, or with bacon or steam and serve with a cheese cream sauce.  

One key to eating these awesome greens for me is to buy fresh, if your buying the frozen ones in the microwave pouches look over the ingredients. Sometimes it might seem healthier but look over the macros and you might be surprised.

Here is a example:

Higher on the carbs & sugar, just keep a eye out for these. You can do better and when trying to stay keto we got to get the most out of what we eat.

C4 Energy Drink Review – Cotton Candy Flavor

So I should have gotten this review out yesterday but failed to so it’s Thanksgiving Eve and here it is, enjoy. Energy drink reviews on keto friendly energy drinks must goes on. C4 Energy Drink – Cotton Candy Flavor

C4 Energy Drink Review

Ok all please send me your ideas for what energy drinks to try & give me your jokes, keep them clean… Happy Thanksgiving all you keto crew.

Keto Meat Pie! YES!

Hello everyone, I don’t know about you but some things get me excited and I used to love a good ole Shepherd’s Pie and look what I found in my hunt for some new keto good eats. Keto Meat Pie, now it’s more like a cross between a shepherd’s pie & a deep pizza pie but hay I am down.

Now comes out to about 7g Carbs per serving so keep that in mind, go easy earlier in the day so you can get ready for it… The recipe came from Diet Doctor Recipe by Anne Aobadia, way to go Anne good job.

Watch the video and click Diet Doctor for full recipe

Try it out and let me know what you thought about your Keto Meat Pie and have fun with it, enjoy your keto journey and keep it funky (Keto Funky).

90 Second Bread – Easy Bread

This is a staple in our keto journey, 90 second bread. If your craving a sandwich but don’t have any bread, this is a quick easy and tasty fix. You can play around with the recipe for different results, some like sweeter some don’t like it sweet at all.

You will need a few ingredients: 1/3c Almond flower, 1/2tsp Baking powder, 1tsp Sweetener, 1tbsp Oil or Butter, 1 Egg.

  1. Melt butter if using butter, if using oil don’t melt.
  2. Combine butter or oil with almond flour, egg, baking powder, and salt in the mug; whisk until smooth.
  3. Microwave at maximum power until set, about 90 seconds. Let cool for 2 minutes before slicing.

Now we like to cut in half and brown on both side, works great for sandwiches or burgers. Enjoy

PB&J – YOUR DOING IT WRONG

PB&J – I was missing my good old PB&J so the other day my wife pulled out the keto bread (HEB Fresh), I grabbed a couple pieces covered both sides with thin layer of all natural peanut butter, then threw small hand full of blue berries on… Slapped together, now my wife looking at me like I was nuts till I offered her a bit…

She said dang that’s good… So give it a shot. and yes I could have smashed up the berries but naaaa, I like it my way.

Keto Sausage Balls | Super Easy & Taste Great

My wife, Debbie and I went to her dad’s 82nd birthday party on Sunday (Happy Birthday Dad), now knowing they where having spaghetti and it wouldn’t be keto friendly we decided to take something we could enjoy and stay on track. Looking for something simple, quick & tasty, Sausage Balls!!!

We have made these a lot and whether on keto journey or not, they taste great. We where so glad we took extras because Debbie’s sister started keto diet and we got to share some with her. She ask for the recipe so I figured we would upload for everyone to try and enjoy.

There are a few different recipes but for the beginner I feel this is a super easy one. I am going to add a video of a YouTuber: Katherine Michelle she has a great YouTube channel with lot’s of good recipes so check her out…

Let’s get started….

Ingredients

1 Egg

1lb Pork Sausage

2 Cups Cheddar Cheese

1/4 cup Parmesan

1 Cup Almond Flower

1 tbsp Melted Butter

2 tsp Baking Powder

Salt (to taste)

1) Preheat oven to 350 2) Take a pan and brown sausage. 3) Mix every ingredient together in a bowl 4) Scoop mixture and roll into balls 4) Place balls on cookie sheet lined with parchment paper. 5) Bake for 20-30 minutes or until golden, sample a few then sample a few more… 6) Store in Fridge

Hope you enjoyed, please share this site with friends and leave us comments.

Lazy Keto – Keto In A Pinch

Keto Couple

Lazy Keto (a) /ˈlāzē – kē to/  is a less restrictive version of the traditional high-fat, very-low-carb ketogenic diet. … The intention is to induce ketosis, a metabolic state in which your body burns fat as its primary source of fuel. Like most variations of the ketogenic diet, lazy keto dramatically restricts your carb intake.

Yesterday was a super busy day, I was ripping & running all day and my wife was at work all day as well so we both got home around 5pm. I had not planned dinner so when Deb walked in we hung out for a minute she looks over as I am getting a cup of well needed coffee and she ask (what’s for dinner)? I was looking at the stove as if something was going to magically appear and it didn’t.

I remembered I had bought a pack of four Bacon, Cheddar, burger patties on sale at Walmart only $4.94 from $6.28, not to bad but how do they taste & will the shrink up? Who cares we are hungry! So here we go, pan check, olive oil spray check, salt & pepper check, spatula check and here we go.

I was totally impressed with how these burgers didn’t shrink up, flavor was awesome and the carb count could have been a little better but we where ok with that. Deb had a light lunch I had a small pack of cashews & pork rinds so the carbs didn’t put us out of wack. LAZY KETO!

Video Short

We loved the burger patties and I hope we can find them again and on sale would be awesome. If you in a pinch, lazy keto will work just keep tabs on your macros but don’t beat yourself up, this is a journey and not a race.

Leave comments, let us know what you do in a pinch? Lazy Keto?

I Need Pizza! I Got Pizza!

Hello family, it’s been a couple of days since I last posted. I was struggling getting past my 187lb weight and this mornings weigh in was 185.6lb… Breakthrough, yes! It’s all about the baby steps but but it feels so good to get through the wall I was at for a few months. No I didn’t do a fast, all I did was up my salad and lighten up on the proteins while maintaining the fats. Sounds like science class but it’s super easy. Instead of 8oz of steak, I would go with a little smaller portion of chicken or fish add a big ole salad with some avocado slices. That’s a simple mod to the diet that did wonders.

So I was having a pizza craving and normally I like to make my chicken pizza crust but in my craving fit and not wanting all the proteins that would have added, I decided to do smaller personal pizzas, keto style. This is so simple, tasty and not bad for ya.

Not a good picture but pizza taste great

This is what we do and you can do the same or experiment, change things up just pay attention to your ingredients. We take low carb tortillas, Roa’s marinara sauce, cheeses (I used Parmesan & Mozzarella) and this one I used some pulled pork I had made a few days before, simple.

We like the HEB tortillas, but there are many out there to choose from:

Roa's Marinara Sauce is great for many recipes, very clean ingredients and not to bad on the carb count.

Recipe: Preheat oven to 350 degrees, on a cookie sheet place your tortillas let them get lightly browned about 5 minutes. Remove from oven, put a nice layer of mozzarella cheese on and return it to the over just for a few minutes till cheese starts to melt. While that is going on I used a non-stick pan to heat up some pulled pork, seasoned with salt & pepper, once it starting to sizzle I add some of the Roa’s marinara sauce. Pull your tortilla covered in melted cheese out of the oven, spread some of your sauced pork over and then cover the top with a mix of Mozzarella & Parmesan cheese, run it back into the over till nice melt with a little browning on top. Pull it out and WARNING: It’s going to be HOT! Let it stand for a few seconds before diving in and enjoy.

I used the pulled pork because I didn’t want to waist it but you can use pretty much any toppings from chicken, pepperonis maybe go veggie with some spinach, what ever you want to create. Try different types of cheeses, just give it a try I think you will like it I know my wife and I sure did.

Please leave us comments, let me know what topics you would like us to cover. Let us know how keto is working for you or if your having any issues. We want to help you with getting fit and enjoying life. God bless.

Macros? What are they & how to calculate them?

Starting a keto diet we hear the word MACROS a lot, so What are Macros? Macros means macro-nutrients – fat, protein and carbohydrates. These are the building blocks of the foods we eat. Fat has 9 calories per gram, and protein and carbs have 4 calories per gram. A low carb or keto diet is based upon the principle of restricting carbohydrates.

Hummm, what are the macros

Why are macros important? So starting a keto diet, you want to be able to look at a product label and quickly decide if this is good or bad for you. You can at a glance and see if you are exceeding you carbs for the day or maybe trying to up the fat count, track calories, etc. It’s all right there. Make sure to read ingredients make sure there is not a lot of extra junk you can’t even pronounce? You want clean, simple ingredients. Example: Here is a Natural Peanut Butter: Made From Peanuts, Sugar, Palm Oil, Contains 2% Or Less Of: Salt, Contains 2% Or Less Of: Molasses (now I don’t know about you but Peanut Butter doesn’t naturally come with sugar, palm oil, salt or molasses) Here is a real Natural Peanut Butter: Peanuts & Sea salt (this is good and clean).

Now you might want to know how many carbs should I be taking in or how many calories? I found an easy to use Keto Calculator from the folks at Rule.Me , just put in a little simple info and it will give a good estimate of how many Calories, Fats, Proteins you should be getting each day.

We want to make your keto journey as easy as possible so you will have the success we have had and not just another diet disaster. Believe me, I know I have tried so many times just about every diet out there and this has been the easiest and sustainable of them. That’s why I don’t even like calling it a diet because diets fail, this keto journey works.

Here is the link to Rule.Me Keto Calculator enjoy.

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Beginning Keto Diet Meal Plan

The following menu provides less than 40 grams of total carbs per day. As mentioned above, some people may have to reduce carbohydrates even further in order to reach ketosis. This is a general one-week ketogenic menu that can be altered depending on individual dietary needs. Stick to it and start your journey here.

SNACKS: Pork Rinds, almonds, walnuts, peanut butter limited intake (all natural no added sugar Walmart brand Great Value Organic Creamy Stir Peanut Butter) pecans

Monday

  • Breakfast: Two eggs fried in real butter served with side of bacon 3 or 4 slices.
  • Lunch: A bunless burger topped with cheese, mushrooms and avocado slices on top a bed of greens lettuce.
  • Dinner: Pork chops with green salad (salad: lettuce, spinach, olives, cheese & sugar free dressing) a good salad dressing is Skinnygirl Dressings they sell at Walmarts.

Tuesday

  • Breakfast: Mushroom omelet. (simple 2 or 3 egg omelet with mushrooms & cheese)
  • Lunch: Tuna salad stuffed in a bell pepper. (use real mayo I like made with olive oil)
  • Dinner: Roast chicken top with cheese and sauteed broccoli or brussels-sprouts & simple side salad

Wednesday

  • Breakfast: 2 eggs any style & bacon or pan sausage
  • Lunch: Cobb salad with hard-boiled eggs, turkey or chicken, avocado and blue cheese. (sugar free dressing)
  • Dinner: Grilled salmon with spinach sauteed in coconut oil or avocado oil

Thursday

  • Breakfast: Bullet Coffee – Make coffee add 1 tsp of real butter, little heavy whipping cream & sweetener (stevia is what I like Truvia brand, I get at Walmart) try it, then you can have more coffee but bulletproof is a meal replacement.
  • Lunch: Steak bowl with cauliflower rice, cheese, herbs, avocado and salsa.
  • Dinner: Steak grilled with cheesy broccoli and salad.

Friday

  • Breakfast: Baked avocado egg boats.
  • Lunch: Caesar salad with chicken.
  • Dinner: Rotisserie chicken, salad and steamed cauliflower

Saturday

  • Breakfast: 2 Eggs and avocado slices 3 slices bacon.
  • Lunch:  Bunless Bacon cheese burgers,
  • Dinner: Grilled meat (any kind) served with zucchini noodles topped with parmesan cheese (not can parmesan get a chunk & grate it) and salad .

Sunday

  • Breakfast:  Breakfast burrito eggs, sausage, cheese, avocado, salsa on low carb tortilla (we use HEB’s Carb Sense tortillas 3net carbs)
  • Lunch: Cobb salad made with greens, hard-boiled eggs, avocado, cheese and chicken or turkey.
  • Dinner: Steak (grilled or pan cooked) green veggies (not beans) salad.

This is a beginning, stick to it, remember you got this and your not alone. We are in this together, leave question or comments.