Ketogenic Diet Plan: September 2017

Saturday, September 30, 2017

Keto Chicken Noodle Soup Jars

I don’t know about you, but I find packing lunch one of the hardest parts of staying keto.

I mean, let’s be honest here, there are only so many salads or egg cups that you can eat before you want to throw your Tupperware at Betty from Accounting for eating her takeout next to you.

Enter these noodle jars. They are quick to put together the night before, keep well in the fridge, travel easily and they taste amazing! And the winning point? All you need is boiling water to make them once you’re ready to eat them at work.

I have used chicken flavourings here, but you can use any broth and meat combination that appeals to you. It’s a great way to use up leftover meat from dinner. If you like to eat something fast, hot, nourishing, satisfying and low carb for lunch (or dinner or breakfast) then check these portable noodle soup jars out.

I have used Ball Mason jars. But really any clean glass jar with a tightly fitting lid will do. Just make sure that the mouth is wide enough for you to eat out of easily. Enjoy!

Preparation time

Hands-on:    10 minutes
Overall:     10 minutes

Nutritional values (per jar)

Total Carbs	8.2	grams
Fiber	2.8	grams
Net Carbs	5.3	grams

Protein	1.7	grams
Fat	14.4	grams
of which Saturated	2	grams

Energy	154	kcal

Magnesium	12	mg (3% RDA)
Potassium	155	mg (8% EMR)

Macronutrient ratio: Calories from carbs (14%), protein (4%), fat (82%)

Ingredients (makes 2 servings)

1 packet Shirataki noodles, rinsed and drained (200 g/ 7.1 oz)
2 heaped tsp dehydrated chicken broth or stock
1 cup diced or shredded cooked chicken breast (140 g/ 5 oz)
½ cup bean sprouts, choose the thicker sprouts (25 g/ 0.9 oz)
¼ cup grated carrot (32 g/ 1.1 oz)
1 medium spring onion, sliced (15 g/ 0.5 oz)
2 tbsp thinly sliced red bell peppers (20 g/ 0.7 oz)
2 tbsp thinly sliced yellow bell peppers (20 g/ 0.7 oz)
2 tbsp extra virgin olive oil (30 ml)
freshly chopped chile pepper, to taste
fresh coriander, to taste

Note: Make sure that you read your labels well to ensure that extra carbs aren’t sneaking in. Alternatively, use quality chicken stock or bone broth.

Instructions

Open your Shirataki noodles and rinse them well under cold water, according to packet directions. Drain and leave in colander until ready. Option: to remove any unwanted smell, use this method to prepare shirataki noodles and keep them in the fridge until ready to use.
Place your powdered stock in the bottom of each jar. Next place your chicken and then the drained noodles.
Top with the red peppers, spring onions, chilli, coriander, carrot and bean sprouts and finish off with a tablespoon of olive oil per jar.
Place lid on jar and store in fridge until ready to eat.
To Serve: Remove lid and pour boiling water into jar until full. Stir contents well and let sit for about five minutes to allow the vegetables to soften. Blow Betty from Accounting a big kiss and eat up!

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Dill Cucumber Salad

Dill Cucumber SaladA creamy dill cucumber salad that is delicious! A great way to use those garden cucumbers! I love salad and this is one of my favorites! More keto friendly – RECIPES http://ift.tt/2xND7YK

Friday, September 29, 2017

Keto Mexican Kale Frittata

I love the convenience of frittatas. They are quick and easy to prepare and are ideal for batch cooking.

Mexican chorizo, which I used in this recipe, may not be available where you live. You can substitute it with a combination of Spanish chorizo and ground pork. Compared to Mexican chorizo, which is made with raw ground pork flavoured with spices, Spanish chorizo is cured or smoked sausage similar to pepperoni.

If you want to make your own Mexican chorizo in a few easy-to-follow steps, check out my new Quick Keto Book. I always keep a pound or two in the freezer in 2-serving ziplock bags. Because it's already flavoured, you won't need to use more than just a few ingredients to make a quick meal like this frittata or Keto Mexican Breakfast Hash!

Preparation time

Hands-on:    15 minutes
Overall:     45 minutes

Nutritional values (per slice)

Total Carbs	4.1	grams
Fiber	1.4	grams
Net Carbs	2.7	grams

Protein	18.5	grams
Fat	21.5	grams
of which Saturated	9.7	grams

Energy	285	kcal

Magnesium	45	mg (11% RDA)
Potassium	386	mg (19% EMR)

Macronutrient ratio: Calories from carbs (4%), protein (27%), fat (69%)

Ingredients (makes 8 slices)

225 g Mexican chorizo sausage (½ lb)
200 g dark leaf kale such as cavolo nero, stems removed (7.1 oz)
2 tbsp ghee or duck fat (30 ml)
1 medium yellow onion, chopped
2 cloves garlic, minced
1 cup grated cheddar cheese (113 g/ 4 oz)
¼ tsp sea salt or pink Himalayan salt
¼ tsp black pepper
12 large eggs

Serving suggestions:

diced avocado, cherry tomatoes or peppers
sour cream or crumbled feta cheese
Guacamole (you can make your own)
Sriracha sauce (you can make your own)

Instructions

Wash the kale. Remove the stems and tear the kale into small pieces.
Grease a large ovenproof casserole dish or a deep dish skillet with the ghee. Add the sliced onion and cook over a medium-high heat for about 5 minutes, until lightly browned and fragrant. Add the minced garlic and cook for another minute.
Crumble the chorizo over the onion and cook and garlic, and cook for about 5 minutes, stirring frequently.
Add the kale and stir to combine. Cover with a lid and cook over a medium-low heat for 10-15 minutes.
Meanwhile, preheat the oven to 175 C/ 350 F. Crack the eggs into a large bowl and add salt and pepper. Whisk well.
Pour into the casserole dish, over the chorizo and kale. Add half of the grated cheddar and stir to combine.
Top with the remaining cheddar and transfer into the oven.
Bake for about 15 minutes. Optionally, you can crisp up the frittata by broiling it for the last 3-5 minutes. Serve 1-2 slices with toppings of choice. To store, let the frittata cool down and store in the fridge for up to 5 days.

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Wednesday, September 27, 2017

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