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.

Corona-virus, Social Distancing, Nope It’s Keto Snacks

I know we have been stuck home hearing all about the Corona-virus, social distancing, look I don’t know about you but I am so over it. My heart & prayers go out to all that are affected by this across the world.

My wife and I are both essential workers so we have been going to work then coming home and chilling. Thank God the weather is getting warmer so we can start swimming. I have been getting our and riding the motorcycle but I am ready for all this to be over. I hope this isn’t the new normal. Take this opportunity to try new things like cooking, cleaning, gardening, car cleaning, taking to your neighbors (please allow 6 feet) call family members, what about working out… I know I always make the excuse I would work out but I just don’t have the time. I should be buffed by now!

I was going though YouTube looking at some older, good & quick snacks because it seems like I keep making the same stuff, so I need some new ammo in my keto arsenal…

I ran across this from the folks at Keto Connect and it’s easy, fast and tasty snack.

Folks stay health on your keto journey and I am sorry it took so long to get this out, I will be posting more sooner just been dealing with life and it’s been a little crazy. Love your families.

Also how do you feel about doing a once a week keto zoom-room? Let us know in the comments.

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.

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.

Please tell your friends, subscribe to our news letter & leave comments. If this old bike can do it anyone can.

What is Bulletproof Coffee, Is It For Me

So when I started my keto journey I kept hearing about this thing called Bulletproof Coffee, I like my coffee but had no idea what bulletproof coffee was. I started to research to see what all the hype was and to find out was it for me.

So what is Bulletproof Coffee? Simply Bulletproof coffee is a high-calorie coffee drink intended to replace breakfast. It consists of coffee, grass-fed unsalted butter, and MCT oil or Coconut oil mixed in well.

Sounds kinda strange, are there any benefits?

Fat Loss. Plain and simple, the consumption of medium-chain triglycerides (MCT) has been shown to lead to greater losses in adipose tissue (fat tissue), in both animals and humans. If you’re looking for an easy, in-depth approach for the ketogenic diet, consider following The Keto Academy!

Eating Fat? Do I even need to explain this one? Eating fat has been shown to lead to greater amounts of energy, more efficient energy usage, and more effective weight loss.

More Energy. Studies have shown that the rapid rate of oxidation in MCFAs (Medium Chain Fatty Acids) leads to an increase in energy expenditure. Primarily, MCFAs are converted into ketones (our best friends), are absorbed differently in the body compared to regular oils, and give us more overall energy.

Heart Attacks? The myth that saturated fat increases the chance of Coronary Heart Disease has been debunked over and over. Recent studies show that saturated fats can actually have a positive effect on your overall heart health.

How to make it

  • 1 cups coffee
  • 1 tablespoons grass fed unsalted butter
  • 1 tablespoons organic coconut oil (or MCT oil)
  • 1 tablespoon heavy whipping cream (Optional)
  • Optional (I use a little Sugar Free creamer)

Make your coffee and add the goodies, simple

Keep in mind, I make this about 3 times a week, it’s a Meal Replacement not to drink along with a meal and how does it taste, well it’s really not bad I love coffee so I enjoy it, it’s a little heavier than my regular coffee. I don’t feel hungry after but I am bad about eating breakfast so this is good. So I suggest giving it a try, if your starting keto it’s a good way to get the good healthy fats to start the day & it’s brain food to.

Please help our community grow, share our site with friends. Leave me comments on what you would like to see us talk about. Enjoy

Work Out, What?

Yep it’s time to get to work, I have lost a significant amount of weight and now I got a good bit of extra skin. My wife told me I should have been working out from the beginning and I told her I didn’t think I was going to stick with the diet long enough to worry about having this extra skin issue. Don’t get me wrong I wanted to loose weight but I have never stuck with a diet in the past so why would I think I would be successful this time.

So as you see if I don't life my arms I am good but I ride a motorcycle...
Yep extra skin under them arms

I found a cool upper body workout, and on 11/25/19 I will start a 6 week of daily workouts. Anyone that wants to join me is welcome, I will be starting at 6:30am Central Time and will be doing some live on our Keto Funky FaceBook page. It’s a 30min workout and all you need is some dumbbells. Start with a lower weight and work up, it should be fun and get us toned up.

Holidays Are Here

What’s going to be on your table?

Ok so we just started Keto Funky and what timing a week before Thanksgiving. I know for me just like many others the holidays are tough for folks trying to diet, lots of food and more food. We go visit family and friends hang out and eat, well this year we are doing things a little different.

We are hosting Thanksgiving at our house and it is going to be keto friendly, that’s right I am cooking and all the food will be made keto style. So when I started keto I thought like a lot of folks you could only eat meat and boy was I wrong. I love to cook so my wife love to not have to cook as much. I also like to experiment with different recipes so I will post a lot of my favorites for you to try.

We are have a family & friends kinda open house, the food will be prepared and folks will come in grub and watch football. I still need to limit my intake but it will all be good, I don’t want to folks coming over to feel like they are on a diet just because my wife & I are. This is where the recipes have to be on point, so all week I have been trying different ones and the only one I am not testing till the day of Keto Corn Bread Dressing but I have faith it’s going to be good. The recipe came from Highfalutin’ Low Carb check him out on YouTube, he test out some awesome recipes and I got this. I will be making my famous Smoked Turkey and my wife will be making a oven roasted Turkey. We will be making some keto bread (not fathead bread) just not a huge fan of Fathead Dough. We will make a pan of some twice cooked cauliflower loaded mash tatters and m wife Deb is in charge of desserts. She has perfected to keto cheese cake & her chocolate nut bar. We aint suffering and you don’t need to either, enjoy our journey together… Here is one simple dish you can try, enjoy.

Twice Baked Cauliflower Tatters

Prep Time 20 minutes Cook Time 30 minutes Total Time 50 minutes Servings4 servings Calories 212 kcal

Ingredients

  • 1 large head cauliflower
  • 1 tbsp butter
  • 1/2 tsp salt
  • 1/4 tsp pepper
  • 1/2 cup sour cream
  • 1/2 cup green onions chopped
  • 1 cup cheddar cheese grated
  • 4 slices bacon cooked until crisp then crumbled

Instructions

  1. Preheat oven to 350
  2. Spray an 8×8 baking dish with cooking spray
  3. Cut cauliflower into florets. Boil in a large pot until tender but not overly soft.
  4. Transfer cauliflower to a large bowl and mash with a potato masher.
  5. Add the butter, salt, pepper, sour cream, green onions, and 3/4 of the chopped bacon. Stir to combine.
  6. Place mixture into baking dish, top with cheddar cheese then remaining chopped bacon.
  7. Bake for 30 minutes