Tag: keto

Health, meat

Wtf do you eat on a carnivore diet?

by Nicole KatLeave a Comment on Wtf do you eat on a carnivore diet?
Wtf do you eat on a carnivore diet?

For the next 30 days I am going to record what I eat on this carnivore diet daily so people can see what exactly goes into the diet. Typically, I try to keep things 90% carnivore and 10% keto. However, through the whole thing I will be in ketosis and will be showing the break down of my macro nutrients.

I don’t usually record what I eat because I don’t have to and honestly it’s a bit of a hassle. But I think it’s beneficial to see what others eat in a day following a zero to minimal carb diet like carnivore.

Carnivore is really going back to the way our ancestors used to eat. Meat was the most sought after food, for all of its nutrients and the greatest benefit, being full and nourishing their bodies. There wasn’t an obesity issue like we currently face here in the US today. Carnivore gets rid of all the processed food aka carbs, sugar, and goes back to a simpler time when there was less processed food/sugar readily available. As we have seen over the last 70 years, with the introduction of processed foods continually going up, so has the amount of chronic disease, obesity, heart issues, autoimmune disease, etc. However, we are eating less meat and more processed crap…. it’s NOT a coincidence. There is ton of literature out there for you to do your own research. This has worked for me and I looked into it and made the decision for myself. Once I saw the results and my bad symptoms went away, I knew this was the way to go for my body.

Nothing crazy to the carnivore diet here just an array of different meats, eggs, butter, some cheese products, and the occasional garnishing of grilled onions on a burger. However, I don’t eat vegetables. And guess what…. I poop just fine thank you. (More on that soon lol) If I ever do eat vegetables, they are typically cooked to avoid any stomach/GI upset that I have continuously had in my life from vegetables. (More on that later!)

But I want to be realistic… I’m not perfect at all with this diet. The month of July was full of moving and birthdays which brought on some not so low carb meals. But that’s OK. I’m still enjoying my life to the fullest. I aim for 90% carnivore and 10% keto. To be completely honest, I sometimes enjoy having those days of eating gluten or carbs to remind me of how shitty I feel when I do. Those symptoms that carnivore has relieved start creeping back and it’s painful. Not everyone needs to follow the same diet, I purely want to share my results and what I eat to provide more evidence and information to the carnivore diet.

So here we go…

Here is the macro breakdown and my food log from Monday August 3rd:

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4 Minute Ribeye & Double Baked Cauliflower Casserole

by Nicole KatLeave a Comment on 4 Minute Ribeye & Double Baked Cauliflower Casserole
4 Minute Ribeye & Double Baked Cauliflower Casserole

The perfect combo and an easy but delicious meal to cook at home…

4 Minute Ribeye

Ingredients:

  • 2 ribeye steaks
  • Salt and Pepper
  • 2 tbsp butter
  • 1 tbsp olive oil

Directions:

  1. Before you cook the ribeye’s, salt both sides on the steak, place steaks in a plastic bag and keep them in the fridge for a minimum of 40 minutes and/or up to 24 hours.
  2. Place a skillet on the stove. Put the stove to high heat. Once you can see the heat coming off of the skillet add the olive oil.
  3. Carefully add the steaks to the skillet with tongs. Keep each steak on one side for 1 minute and continuously flip the steak until you have reached the end of four mins.
  4. During minute three and during minute four add 1 tbsp of butter on top of the steaks. You may scoop the extra oil and butter onto the steaks if you wish.

 

Double Baked Cauliflower Casserole

Ingredients:

  • 1 large cauliflower or 1-2 packages of cauliflower precut
  • 4 oz full fat cream cheese
  • 1/4 cup shredded parmesan cheese
  • 1/2 cup full fat sour cream
  • 6 slices of bacon
  • 1/4 cup chopped green onions
  • 1 cup full fat cheddar cheese
  • 1 teaspoon garlic powder
  • Salt and pepper to taste

Directions:

  1. Fry 6-9 pieces of bacon (or a whole package of bacon if you want).
  2. Cut out stem and core from cauliflower, and chop into small pieces.
  3. Cook cauliflower in a large pot of boiling salted water until cauliflower is tender. This will typically take about 15-20 mins, poke with a fork every now and then to test.
  4. Preheat oven to 350F.
  5. In a large mixing bowl add the cream cheese, sour cream, green onions, parmesan cheese and 4-6 pieces of chopped fully cooked bacon.
  6. Drain the cauliflower well, then pour over the top of the ingredients above in large mixing bowl.
  7. Mash with potato masher/mixing whisk, until the consistency is to your liking.
  8. Spread evenly in a medium-sized (8×8) casserole dish.
  9. Top with cheddar cheese and 2-4 pieces of chopped bacon.
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Creamy Parmesan Mushroom Chicken

by Nicole KatLeave a Comment on Creamy Parmesan Mushroom Chicken
Creamy Parmesan Mushroom Chicken

Creamy, delicious, and definitely not dairy-free. I actually hate chicken, so each dish I cook with chicken I make sure to drench in cheese, cream, and white wine. This is a chicken you’ll be dreaming about!

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Ingredients

• 4 chicken breast
• Salt and Pepper to taste
• 3 tbsp butter
• 8 oz baby bella mushrooms
• 2 cloves garlic
• ½ cup white wine
• 2 cups heavy cream
• ½ tsp oregano
• 1 cup parmesan (grated)
• 2 cups spinach
• 8 oz mozzarella 

Directions:

1. Season each chicken breast with salt and pepper, cook each chicken breast. Once chicken is cooked through, remove from pan and leave the juices in the pan.
2. Add the butter to the pan and let it melt. Then add the mushrooms. Mix thoroughly and then add the garlic.
3. Once the ingredients above are mixed, add the white wine. Let the white wine reduce in half. Then add the heavy whipping cream. Simmer for 10 minutes and stir occasionally. 
4. Add in the oregano, the grated parmesan and salt and pepper to taste. Stir thoroughly until it is completely mixed together.
5. Add in the spinach and mix until the spinach has softened and mixed in with the sauce. Then add back in the four chicken breasts to the pan and cover in sauce. 
6. Add two slices of mozzarella cheese to each chicken breast and place in oven to broil on high for 4-6 minutes. Remove from oven and serve.

 

Recipes

Lemon Cayenne Chicken

by Nicole KatLeave a Comment on Lemon Cayenne Chicken
Lemon Cayenne Chicken

This recipe is one of my all-time favorites. I’m always looking for different ways to make chicken taste better. Think of a classic Italian dish, with the creamy deliciousness of French cuisine and add a kick of spice!

lemon chicken 3-0363

Ingredients:

  • 2-4 chicken breasts
  • 1-2 tbsp olive oil
  • 2 tbsp butter
  • 2-3 tbsp minced garlic
  • 1 yellow onion
  • 2 tbsp tomato paste
  • 1/2 tsp cayenne
  • 1 tsp paprika
  • Salt and pepper
  • 1/2 cup grated parmesan
  • 1 cup heavy whipping cream
  • 2 cups spinach
  • 1 lemon
  • 1/4 cup parsley

Directions:

  1. Add olive oil to the skillet on medium heat. Add the chicken breasts to the skillet and cook each side for 10-15 minutes or until cooked through. Add salt and pepper on each side. Remove chicken from the skillet, chop up the chicken into bite-sized pieces, and set aside.
  2. Add butter to the skillet on medium-low heat. Chop up the onion and add it to the skillet. Sauté the onion until it is golden brown. Add in the minced garlic and sauté for 10 more minutes.
  3. Add the tomato paste, paprika, and cayenne, to the skillet and mix thoroughly.
  4. Add the heavy whipping cream to the skillet. Mix thoroughly on medium heat for 10-15 minutes. Add the grated parmesan to the dish and continue to stir until it is mixed in.
  5. Add the spinach and stir until the spinach is cooked and mixed into the sauce.
  6. Add the chicken back into the sauce. Squeeze 1 whole lemon into the sauce and the parsley and stir thoroughly.

 

Serve with zoodles for a keto-friendly and low carb dish!

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Keto Chicken Cordon Bleu

by Nicole Kat1 Comment on Keto Chicken Cordon Bleu
Keto Chicken Cordon Bleu

I absolutely love French food, so when I discovered I could make a Keto-friendly Chicken Cordon Bleu I did not wait a minute! This dish pairs very nicely with asparagus. Enjoy!

Ingredients: (4 servings)

  • 2 boneless, skinless chicken breasts
  • 8 slices provolone cheese
  • 4 slices ham
  • ½ stick of butter (1/4 cup)
  • 2 tbsp dijon mustard
  • Fresh parsley, chopped (garnish)

 

Keto Breading:

  • 1-2 oz pork rinds (10-15 pieces)
  • 2/3 cups finely grated parmesan cheese
  • 1 teaspoon garlic powder
  • ¼ tsp salt
  • 1/8 tsp pepper

 

Directions:

  1. Preheat the oven to 350 degrees. Line a baking dish with parchment paper.
  2. Cut the chicken breast in half lengthwise. Place saran wrap on a cutting board, place one half of the chicken breast on top of the saran wrap and then cover the chicken with another piece of saran wrap. Take a rolling pin and pound out the meat until it is at least ½ inch thick. mixing parm chicken cordon bleu 2-0054
  3. Take the top piece of saran wrap off of the chicken and top the chicken with a thin layer of mustard. Then add two slices of provolone cheese and one slice of ham. Roll each breast so that the cheese and ham are locked inside the chicken. You can use the saran wrap as a shield between you and the chicken to role it up. Secure with saran wrap or toothpicks. Repeat process with all pieces of chicken.
  4. How to make the breading. In a zip lock bag, combine the pork rinds, parmesan cheese, garlic powder, salt, and pepper. Crush and shake the bag until the mixture looks like breading. Put the mixture into a bowl and set aside. mixing parm chicken cordon bleu 1-0132
  5. Heat up the butter in a microwave safe bowl until the butter is melted.
  6. Dip the rolls of chicken one at a time into the butter and evenly coat the entire roll. Place the butter-coated chicken roll into the breading mixture and coat evenly. Then place the breaded chicken rolls into the baking dish. If necessary add toothpicks to hold them together while they cook.chicken cordon bleu 2-0196
  7. Bake for 40 minutes, or until the internal temperature of the chicken reaches about 165 degrees Fahrenheit.
  8. Serve the chicken on a plate and garnish with parsley.
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Keto Creamy Garlic Shrimp

by Nicole KatLeave a Comment on Keto Creamy Garlic Shrimp
Keto Creamy Garlic Shrimp

This keto-friendly dish is creamy, rich, and bursting with flavor. You can serve this dish with zucchini noodles or cauliflower rice.

Ingredients (for 4 servings):

  • 5 lbs raw shrimp
  • 6-7 cloves minced garlic
  • 1/2 cup freshly grated parmesan cheese
  • 1 tablespoon olive oil
  • Salt & pepper (continuously used throughout recipe)
  • 1/2 cup dry white wine (I used Chloe Pinot Grigio)
  • 1 1/2 cups heavy whipping cream
  • 2 tablespoons freshly chopped parsley

 

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Directions:

  1. Peel and wash the shrimp.
  2. Heat the olive oil on a large skillet over medium-high heat. Add the shrimp to the skillet. Add salt and pepper to the shrimp and cook the shrimp on each side for 1-2 minutes until both sides are pink. Put the shrimp into a bowl and set aside for later.
  3. Turn the heat down a little bit to medium heat. Melt the butter in the same skillet. Sauté the garlic until they turn light brown or for about 30-45 seconds.
  4. Pour the white wine into the skillet and allow the wine to reduce to half (meaning that half of the wine evaporates). Continue to stir.
  5. Turn the heat down to low-medium heat. Add the heavy whipping cream and bring it to a light simmer and stir occasionally. Add salt and pepper to your liking.
  6. Add the freshly grated parmesan cheese and allow the cheese to melt into the sauce. Continue to stir occasionally as sauce thickens.
  7. Add the shrimp back to the skillet and mix the shrimp into the sauce. Sprinkle the parsley on top and add salt and pepper if needed.
  8. Serve over zoodles (or cauliflower rice or vegetables).

*For a little bit of a kick, add red pepper flakes.

*Note: this dish does not do well if you try to reheat it after saving it overnight.

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My Favorite (Guilt-Free) Low-Carb Pancakes

by Nicole KatLeave a Comment on My Favorite (Guilt-Free) Low-Carb Pancakes
My Favorite (Guilt-Free) Low-Carb Pancakes

Deciding to make or eat pancakes is always the death of us – there’s always so much sugar, they’re heavy and full of carbs. Well, now you can eat all the pancakes you want without feeling the guilt! I have found this great pancake recipe for people who want to stick to a low carb or Keto diet. Just remember, this is not an out-of-box, Bisquick recipe, it will take some time, but it is WORTH IT!

I have had to eat gluten free for almost three years because of how bad it would make my body feel. Reaching for a gluten free pancake mix doesn’t make me feel THAT much better. I recommend giving this Low Carb/Keto recipe a try if you want to feel good after eating pancakes!

Ingredients:

  • 6 eggs
  • ½ cup coconut flour
  • ¾ cup coconut milk
  • 2 tablespoons melted coconut oil
  • 1 pinch salt
  • 1 teaspoon baking powder
  • butter or coconut oil for frying (I prefer butter)

Directions:

  1. Separate the yolks from the egg whites into two separate mixing bowls.
  2. Melt the coconut oil and add the coconut oil and the coconut milk to the egg yolks, then mix them together.
  3. Add coconut flour and baking powder to the mix. Use a whisk to mix it. (Note: the batter will not look like a normal pancake batter, it will be more dry until we add the egg whites in later. See below.) edited-7256
  4. In a separate bowl, add a pinch of salt to the egg whites and whisk the egg whites with an ELECTRIC HAND MIXER or standing mixer until stiff peaks form. (See below.)edited-7274
  5. Once you have stiff peaks, fold the egg whites into the rest of your mix (Click here to see what folding in stiff peaks means.)
  6. After you have folded in the egg whites into the mix, wait 5-7 minutes for the mix to set.
  7. Proceed to make 3-4 inch pancakes in a pan with butter or coconut oil on it, on a low-medium heat.

Note: Adding syrup/chocolate/fruit will add sugar to your pancakes. Use sparingly.

Tip: Use your over to keep your pancakes from getting cold. Preheat the oven to 175 degrees and layer a cooking pan in foil to put your pancakes into as they come off the stove. This will keep your pancakes nice and warm when you serve them!

 

*Original recipe by Diet Doctor.