keto grocery list

green onions, block cheese, velveeta, sour cream, can diced tomatoes, onion, peppers, mild flavor, pork rinds, eggs, unsweetened almond milk, heavy cream, whipped cream, asparagus, cilantro, avocado, mushrooms, romaine lettuce, green pepper, broccoli, basil, 85% lean hamburger patties, avocado mayonnaise

4 7 2021

Here is what I ate today:

8:00am

2 poached eggs, 1 slice bacon, 1/2 avocado, 1 slice rye toast w butter, 1 mug coffee w 1 scoop coconut vanilla MCT powder oil, heavy cream

12:30pm

shirataki noodles fried w sesame seed oil, topped w cheese sauce made w heavy cream, cream cheese, parmesan, asiago, Greek Yogurt, baked topped w crushed pork rinds, 1 row dark sugar free chocolate topped w peanut butter

5:30pm

1 keto chocolate chip muffin grilled in butter, topped with peanut butter

4 4 2021

Here is what I ate today:

10:30am

2 poached eggs, 1/2 avocado, 1 keto cinnamon roll, 1 keto coffee w scoop vanilla coconut MCT oil powder and heavy cream

4:00pm

fresh sticks of broccoli and celery, guacamole, salsa, and three ham and cheese wraps, 1 bite of lemon poppy doughnut hole, dark chocolate w peanut butter

the recipe for keto cinnamon rolls (makes 2):

2 egg yolks, 2 tsp vanilla, 1 Tbsp melted butter, mix together
add 1 cup keto flour, 6 Tbsp keto confectioners sugar, 1 tsp xanthum gum, 1/2 baking powder 1/2 tsp salt, mix w wet ingredients
roll flat on parchment paper into a rectangle shape of 8″long x 1″wide, sprinkle w cinnamon and brown swerve
cook at 350 degrees for 15 minutes
glaze 2 Tbsp confectioners sugar 1 Tbsp heavy cream stir

Source:
https://www.youtube.com/watch?v=SirBwpzlGIA

4 1 2021

The past two days, this is what I ate:

8:00am

two poached eggs with lightly sprinkled cheese, four slices avocado, 1/2 keto chocolate chip muffin topped with full fat cream cheese, 1 cup coffee w heavy cream and coconut vanilla MCT oil powder

1:30pm

85% lean hamburger patty, iceberg lettuce as buns, basil, sliced cheese, 1/2 avocado, keto mayonnaise

sugar free dark chocolate topped with peanut butter

3 28 2021

What I ate today:

10:30am

shredded cabbage, two eggs, salt, pepper, cheese, small handful fried in toasted sesame seed oil

two slices bacon

keto cereal: 1 Tbsp chia seeds, 4 chopped pecans, 5 chopped almonds, apple pie spice, 3 Tbsp hemp hearts, heavy cream

2:30pm

keto lasagna: layer of keto marinara sauce, layer of pre-cooked asparagus and fresh baby spinach, layer of ricotta, 1 egg, basil, onion, cheese

served with a side of Swedish meatballs and Sriracha

03 27 2021

Lately, I have been shifting my eating habits to as close to a 20:4 as I can stand. This is where I fast 20 hours and eat 4. Understanding that I am living the last year of my thirties has been a sort of slowing down to meet the reality that my body is an older one, and I need to match my pace, as far as my slowing metabolism goes. Each day I will eat:

8:00am

keto cereal: 3 Tbsp hemp hearts, five chopped almonds, five chopped pecans, 1 Tbsp chia seeds, heavy cream

coffee with 1 big scoop Coconut Vanilla MCT Oil Powder and heavy cream

1:30pm

sautéed chicken thighs with keto Thai curry sauce, cauliflower rice, and mushrooms w 2 Tbsp sour cream

3:30pm

keto chocolate chip muffin topped with peanut butter

I baked chocolate chip muffins the other day before making breakfast using this recipe.

INGREDIENTS

  • 2 1/2 Cups keto wheat flour
  • 1 teaspoon Baking soda
  • 1/4 teaspoon Kosher salt
  • 1/2 Cup Swerve granulated sugar
  • 3 Large eggs, beaten
  • 8 ounces Greek Yogurt
  • 2 teaspoons Vanilla Extract
  • 1 cup dark chocolate chips sugar free

INSTRUCTIONS

  • Pre-heat the oven to 400F and line a 12 cup muffin pan with liners. 
  • Spray the inside of the liners with cooking spray. 
  • In a large mixing bowl, combine the almond flour, baking soda, salt and sweetener. 
  • Now add in the beaten eggs, greek yogurt and vanilla extract. 
  • Finally, fold in the chocolate chips. 
  • Scoop the batter into the muffin cups evenly using a scoop. 
  • Bake in the oven for 20 minutes or until a toothpick comes out clean. 

What I enjoyed about this recipe was I used keto wheat flour, although the original ingredient called for almond flour. I do not like using almond flour, as it does not stick together well and crumbles, but the wheat keto flour is as close to non-keto flour as I think I am going to get. The consistency reminds me of a scone. I think if I make this muffin again, I’ll add chopped pecans and a Tbsp chia seeds.

Kitchen scrap chili

Last weekend I had a ton of leftovers and was craving chili. So, I took them all and combined them with some pantry items:

  • pan of curry seasoned, boneless chicken thighs with cauliflower and cabbage
  • container of taco seasoned ground beef
  • half container of pasta sauce
  • half can of salsa
  • can chili beans

I cooked everything in a large pot and added some salt. Served with several dollops of sour cream and tortilla chips, I had a lovely meal Sunday and had leftovers all week. The combination of taco seasoning and curry (Korma seasoning), along with the tartness of the sour cream was just right.

Note: I’ve been lazy Keto since spring 2020, which just means I add a ton of fat to whatever I’m eating. I hadn’t been in keto for a while, due to laziness and not tracking carbohydrates. That day my body had started Keto again, as I had lost 1/2 lb. by the next day and ended up catching that Keto flu by the end of the night: nausea, shaking, feeling awful