Tag: keto plant based diet

Keto Smoothies

Keto Smoothies

Keto diet is up to you and it’s all about your overall ratio of fat to protein and carbohydrates, and your carbohydrate tolerance, so you need to do what works for you. Today I’ve got five low-carb
smoothie recipes in this video, and then three more for a total of eight in the free e-book that you can download using the link in the description box. Let’s start with cucumber,
celery, matcha, lean and green. (upbeat music) In to my blender I add,
baby cucumber, celery, avocado, and coconut or MCT oil. So MCT stands for medium

marijana1 / Pixabay

chain triglyceride, or medium change fatty acids, and it’s a type of fat
derived from coconut oil. It’s colorless, odorless, and stays liquid at room temperature, so a lot of people on a low carb diet add it to
food, coffee, or smoothies to boost the fat content in their diet. It’s easy to digest,
and suppresses hunger. Remember, you really shouldn’t be hungry on a low-carb diet, and it
provides quick, clean energy for your body, and especially your brain. We can all benefit from
MCTs, low-carb or not. I also add matcha powder. Make sure you use a high quality brand, which will mean it’s a vibrant green, and annoyingly expensive. I’ve linked a bran I use
sometimes in the description, but it isn’t my only brand choice, and feel free to add
low-carb friendly sweetener, or stevia drops to taste. Finally, for my liquid,
I add creamy cashew milk, but you can use whatever you prefer. Blend it up. I love the vibrant, and
fresh color and taste Cucumber is always so distinct
to me when it’s in a smoothie and I like it. This smoothie only has
six grams of net carbs, and all of the nutrition
info for all these smoothies can be found in the free
e-book, along with the recipes. Next up, a low carb golden milk smoothie. (upbeat music) I start with coconut milk

keto diet
PhotoMIX-Company / Pixabay

from the can, shake it up. Make sure it’s really well integrated, and then add that to an ice cube tray to make coconut milk ice cubes. They may separate a bit while freezing, but it’s no biggie. Just keep those in the freezer for whenever you need them
for smoothies or cooking. Thaw them out for a few minutes before adding to your smoothie. For this smoothie, I add
coconut milk ice cubes with an additional
splash of milk, MCT oil, and remember that can
always be coconut oil, vanilla extract, turmeric for
a nutritious golden boost, cinnamon, ground ginger,
salt, and sweetener to taste. Naturally sweet, cinnamon-y,
and a kick from those spices. I love the creaminess the
coconut milk provides, and this smoothie only has
four grams of net carbs. How about a berries and
cream protein smoothie? (upbeat music) This one starts with frozen raspberries, which are one of the fruits
lowest in carbohydrates, then I add MCT or coconut oil, a scoop of collagen protein powder, optional sweetener to taste,
and low-fat coconut milk. A lot of people are mistaken, and believe that Keto means no fruit. Keto does not mean no fruit, it means very high in fat,
and very low in carbohydrates. We all have a different
carbohydrate tolerance, and the only way to know is to
test your blood ketone levels while tracking your macronutrient intake, so if you can keep your
ratio working for your body, while still eating some fruit, go for it. Some people, most people,
can have some fruit, or at least berries. Probably most people
will have to stay away from higher sugar fruits
like bananas, and mangoes, to keep their carb content down, but it’s mistaken to
say that Keto means no to any specific food. It’s really about the overall
carbohydrate consumption, and fat ratio. This smoothie is creamy,
sweet, with a bit of tang, and I love using collagen protein powder, because the one I use is flavorless, so I don’t even know it’s there. I am not a huge sweetened
protein powder fan, and I do love the joint,
hair, and nail benefits that collagen provides. Okay, bullet-proof smoothie anyone? This cinnamon, almond bullet-proof shake is delicious, and filling. I start with some of those
coconut milk ice-cubes, MCT oil, almond butter,
flax meal, cinnamon, sweetener to taste, a
pinch of salt, and coffee. Blend it all up. Okay, if you want your coffee
boost kicked up a notch, this shake will do it. You’ve got the caffeine from the coffee, the brain boost from the CMTs, and just the invigorating excitement from this being a delicious,

ponce_photography / Pixabay

indulgent low-carb shake. Six grams of net carbs,
so much satisfaction. The last one I’m sharing here is perhaps the most desert-like. Surprise, blackberry cheesecake. Frozen blackberries, cream cheese, or if you’re a dairy-free low-carber, you could sue coconut milk, but of course, it won’t have the same cheesecake effect. I have seen a coconut based cream cheese at Trader Joe’s, that could
work, but I haven’t tried it. I’m also adding MCT oil, vanilla extract, optional sweetener, a pinch of salt, coconut milk, and water. This one is the most indulgent. It’s extremely delicious, but it’s also the highest in carbs. There about 10 grams of
net carbs in this smoothie. Keep in mind, some people can handle that. Personally, when I did Keto, and tracked my blood ketone levels, I can handle about 40 to
50 grams of carbs a day, and still remain in ketosis. Some people can only handle 20 or less. It really depends on the person, so if you know this
smoothie won’t work for you, I apologize, but I hope
one of the others will.



This is an excellent recipe to use when you make chicken and have plenty leftover for another meal to feed the whole family.

1 1/2 cups precooked chicken, shredded

16 oz bag of frozen cauliflower florets ( or riced cauliflower)

1/4 cup bacon, cooked and chopped into small pieces (or 1/2 cup if you really enjoy bacon)

16 oz jar of Alfredo sauce (you can do a premade jar or make this Homemade Keto Alfredo Sauce recipe)

1/2 tsp Xanthan Gum

1/2 cup sour cream

3 tablespoons this Homemade Ranch Seasoning recipe (or one packet of Ranch seasoning mix)

1 cup Monterey Jack Cheese. shredded

1/2 cup Colby or Mexican blend cheese, shredded

2 tsp green onion or parsley, chopped (garnish)

Preheat the oven to 375 degrees.

In a medium bowl combine the alfredo sauce, Ranch seasoning mix, sour cream, and xanthan gum. Mix it together until all the ingredients fully combine.

Add the frozen cauliflower and shredded chicken. Mix it until all the cauliflower and chicken is fully coated with the cream mixture.

Pour the mixture into a 9 x 11 casserole dish.

Top with both types of shredded cheese and bacon crumbles.

Bake at 375 degrees for about 35 minutes (only 25 to 30 minutes if you are using fresh cauliflower instead of the frozen mix)

Remove from the oven and top with parsley or green onions. Allow it to cool for about 5 minutes before serving.


Pizza On A Keto Diet

Pizza On A Keto Diet

You can still eat pizza around the keto diet regime, however it takes a bit of creativeness. When dining out, I order a thin-crust pizza, then take my fork and slide all the toppings off the crust. It helps to order a pizza with lots of toppings. Ordering one topping on a deep dish pizza leaves you with very little left to eat.

Just like most food items choices on keto, the very best pizza is definitely the one you are going to make your self. Consider the low-carb pizza crust menu, then use many of these tips for toppings:keto

Mexican pizza – Use either conventional (lower-carb) pizza sauce or enchilada sauce and very best with taco-professional garden soil beef or fowl. Add a bit of salsa, cut onions, cut jalapeno peppers, plus some warm sauce (Taco Bell very hot sauce will be the cheapest in carbs). For some added flavor, put chopped cilantro. And best with sliced avocado after baking.

Greek pizza – sauce, feta milk products, red-colored-tintedonions and olives, and exactly how about some artichoke hearts?

Buffalo chicken pizza – I had been pleased to learn that Frank’s red-tinted-hot buffalo wing sauce is reduce in carbs. If you want very hot, hot and hot use chopped grilled fowl, some onions, crumbled azure cheese, and the buffalo sauce to make a zesty pizza. Don’t overlook to drizzle just a little blue cheese dressing within the best. Don’t overlook to drizzle a bit blue cheeses dressing on the leading., Buffalo poultry pizza – I used to be delighted to learn that Frank’s reddish-warm buffalo wing sauce is low in carbs.

Indian pizza – There’s the local cafe close by that focuses on Indian pizzas, which gave me the thought of developing my very own, private. If you decide to turn this tasty choice, you could utilize a packed Indian meals seasoning for chicken along with the low-carb crust and include some greens. If you wish to start from scratch period some poultry with standard Indian spices or herbs, like masala, currypowder and cumin, and then any other spicy Indian seasonings you can imagine. Put veggies, if desired. In order to begin completely from scratch time of year some fowl with traditional Indian spices, like masala, currypowder and cumin, and then any other spicy Indian seasonings you can think of. Add veggies, if desired., Indian pizza – There’s the local cafe near by that focuses on Indian pizzas, which offered the idea of producing my own.

Alfredo pizza – Utilize a keto diet regime-comfy and enjoyable Alfredo sauce or maybe place some from a jar. Leading with fowl or shrimp, in addition garlic clove, parsley, Roma tomatoes – and additional and furtherextra and further parmesan cheeses if you’d like., Alfredo pizza – Use a keto diet regime-comfortable and warm and cozy and warm and friendly Alfredo sauce or simply just place some far away from a jar. Very best with fowl or shrimp, additionally garlic clove, parsley, Roma tomatoes – and additional and extraadditional and further parmesan dairy foods, Alfredo pizza – Make use of a keto diet regime-nice Alfredo sauce or just just just spot some away from a jar. Best with fowl or shrimp, additionally garlic, parsley, Roma tomatoes – and added and additionaladditional and further parmesan cheeses, Alfredo pizza – Use a keto eating plan-satisfying Alfredo sauce or just spoon some from a jar. Finest with poultry or shrimp, plus garlic clove, parsley, Roma tomatoes – and additional and furtherfurther and further parmesan dairy productsketo diet

Obviously, you may have all the regular pizza choices:

Meats lovers – pork, sausage, Pepperoni and bacon whatever you’d like. All these are very low-carb options

Veggie fans – onions, tomatoes and Mushrooms all sorts of peppers, artichoke hearts… you name it, it’ll preference fantastic.

Three (or four, or five) cheeses pizza – Try out feta cheeses, light blue dairy foods, goat cheeses, item dairy products or some other tangy cheeses, along with — or possibly in area — of the typical shredded mozzarella. (Remember, numerous lower-carb crusts will also be made out of dairy products. You might like to be cautious of overdoing it!

When you have a good low-carb crust, the topping tips are limitless. Keto dieters have lots of options. The only limit is your imagination.