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Orange Cream Keto Chow (and other flavors) Orange Creamsicles

Keto Chow is designed to be simple and convenient, but some times you might get bored with drinking it as a shake. Here’s how to freeze it into a creamsicle! We used a set of stainless steel forms because the reviews were excellent and they look like they’ll last forever.

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Orange Cream Keto Chow (and other flavors) Orange Creamsicles
A fun way to prepare and serve Keto Chow frozen
Prep Time 2 minutes
Passive Time 2 hours
Servings
creamsicles
Ingredients
Prep Time 2 minutes
Passive Time 2 hours
Servings
creamsicles
Ingredients
Instructions
  1. Mix up your Keto Chow as normal, you may want to use less water than normal. My creamsicles forms each hold 4 oz so I made mine to be around 16 oz to make 4 creamsicles per serving
  2. Pour into form, add the sticks
  3. Freeze!
  4. dip the frozen forms in warm water to loosen, if you're not eating them immediately, put them in a bag and freeze again
  5. Enjoy!
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By |2018-07-02T12:43:06+00:00July 2nd, 2018|Categories: Uncategorized|Tags: , , , |0 Comments

Sous-Vide setup from the Instagram Live video yesterday

Yesterday I did an Instagram Live video where I was prepping 20lbs of pork spare ribs that I’m going to have for the Utah Keto Meat-up this weekend. Near the end of the broadcast, my phone went wonky so the first 4/5 of the video did not get posted to my Instagram Story, nor to the KetoChow Facebook page. It was sad =(Anyhow, here’s the setup:

  • Bunch of ribs. Got them from Costco
  • Some seasoning, I was using “montreal steak” seasoning I got from Sams-Club in a giant shaker – doesn’t have any sugar and it has a lot of salt.
  • Bunch of gallon zip-loc bags. You can use a vacuum sealer but this works just fine too.
  • A Cooler – allows you to exceed the manufacturer’s recommendations for maximum volume of water. Means you can cook more meat at the same time and it is easier on the sous-vide too. It’ll need a 2 3/8 inch hole cut into the lid.
  • an Ikea rack
  • a Sous-vide – I’m using the old Bluetooth Anova because it works fine, the Monoprice one is a good choice too
  • This Ikea pot lid organizer works great to keep your stuff sorted.

I cut each slab of ribs in half and seasoned them, put them into the ziploc bags and then pushed them under water to get (most of) the air out), then those all went into the cooler of hot water where they are hanging out for 3 days. It’s very much like how I made Sous-Video Brisket.

By |2018-06-07T12:52:50+00:00June 7th, 2018|Categories: Recipes|Tags: , , |0 Comments

Smokey Asian Salmon

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Smokey Asian Salmon
Asian Smoked Salmon is the ultimate gourmet, high-protein meal. This recipe is simple, packed with flavor, and from start to finish will be on your plate in under and hour.
Prep Time 10 minutes
Cook Time 40 minutes
Passive Time 10 minutes
Servings
people
Ingredients
Prep Time 10 minutes
Cook Time 40 minutes
Passive Time 10 minutes
Servings
people
Ingredients
Instructions
  1. I cooked this Salmon using a smoker; If you do not have a smoker, follow the directions at the bottom of the page.
  2. Preheat smoker to 350 degrees. Pour olive (or avocado) oil, dijon mustard, soy sauce, lemon juice, into a small mixing bowl.
  3. Finely mince garlic and ginger. Incorporate garlic, ginger—the ginger adds a strong, tangy flavor to the marinade, use is optional—and cayenne pepper into salmon marinade (feel free to add as much or little of cayenne as you'd like depending on personal preference).
  4. Marinade Salmon filet in sauce for a minimum of 15 minutes. Place marinated Salmon on a cookie-sheet and top with lemon slices (optional). Smoke at 350 degrees for about 40 minutes.
  5. Remove from smoker and serve over roasted vegetables.
  6. For Oven Baked Instructions: Preheat oven to 375 degrees. Follow marinading instructions. Place in oven and bake for 15-20 minutes (until fully cooked). Remove from oven, plate and serve!
Recipe Notes

Nutrition Information:

Calories: 221

Fat: 9.1 g

Carbs: 3.3 g

Protein: 31.5 g

Fiber: 1.5 g

Net Carb: 1.8 g

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By |2018-05-16T12:33:14+00:00May 22nd, 2018|Categories: Recipes|Tags: |0 Comments

Roasted Asian Vegetables

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Roasted Asian Vegetables
The perfect nutritious side dish to any oriental cuisine.
Prep Time 10 minutes
Cook Time 15 minutes
Servings
people
Ingredients
Prep Time 10 minutes
Cook Time 15 minutes
Servings
people
Ingredients
Instructions
  1. Preheat oven to 425 degrees.
  2. Thoroughly rinse and chop vegetables (chop each vegetable relatively the same size so they will cook evenly).
  3. Toss Vegetables in oil, soy sauce, lemon juice and seasonings.
  4. Place on a lined cookie sheet and roast in the oven for 12-15 minutes, or until vegetables are tender.
  5. Remove from oven and serve immediately. Plate with salmon (recipe found on ketochow.xyz) or other main dish.
Recipe Notes

Nutrition Facts:

Calories: 64

Fat: 2.9 g

Carbs: 6.9 g

Protein 2.1 g

Fiber: 1.9 g

Net Carb: 5 g

 

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By |2018-05-16T12:31:48+00:00May 20th, 2018|Categories: Recipes|Tags: |0 Comments

Buffalo Coleslaw

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Buffalo Coleslaw
The tangy crunch of this spicy Buffalo Coleslaw is the perfect side dish for any BBQ. This recipe was originally featured on Ruled.me, a website specializing in lifestyle change for weight loss.
Prep Time 15 minutes
Servings
people
Ingredients
Prep Time 15 minutes
Servings
people
Ingredients
Instructions
  1. In a small bowl, mix the coleslaw dressing: mayonnaise, hot sauce, apple cider vinegar, garlic powder, and salt (the longer the dressing sets before being mixed into the slaw, the more intense the flavor; I mixed my dressing the night before and as a result the coleslaw was VERY spicy).
  2. For the dressing I used Frank's Red Hot Wings Buffalo sauce. If using this hot sauce, I would recommend using about half that this recipe calls for because it was a little too hot.
  3. Remove blemished cabbage leaves and cut in half.
  4. Finely chop 1/2 of the cabbage, 1/2 of the onion, 2 celery ribs and place in a colander.
  5. Rinse the vegetables.
  6. Finely chop the chives.
  7. Place the rinsed vegetables and chives in a large mixing bowl.
  8. Pour dressing over vegetable mix.
  9. Toss thoroughly, incorporating all of the dressing into the coleslaw.
  10. Crumble 1 cup of blue cheese into the coleslaw and toss.
  11. Refrigerate coleslaw until ready to serve.
  12. For extra heat, plate and drizzle with hot sauce.
  13. Top with remaining chives and blue cheese.
  14. Serve and enjoy! This slaw is phenomenal on burgers or even mixed into green salads.
Recipe Notes

Nutrition Facts:

Calories: 115

Fat: 9 g

Carbs: 5 g

Protein: 3.9 g

Fiber: 1.5 g

Net Carbs:  3.5 g

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By |2018-05-16T12:31:22+00:00May 18th, 2018|Categories: Recipes|Tags: |0 Comments

Zucchini Brownies

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Zucchini Brownies
These fluffy, fudgey brownies will melt in your mouth! You can hardly call these delightful treats a "guilty" pleasure.
Prep Time 10 minutes
Cook Time 35 minutes
Servings
Ingredients
Prep Time 10 minutes
Cook Time 35 minutes
Servings
Ingredients
Instructions
  1. Preheat oven to 350 degrees. Peel 2 large zucchini and remove both ends.
  2. Grate by hand or in a food processor.
  3. In a large mixing bowl combine wet ingredients (eggs and vanilla). In a medium/small mixing bowl combine dry ingredients (stevia powder, almond flour, cocoa powder, baking soda and salt). Combine by mixing.
  4. Sift dry mixture into wet ingredients.
  5. Whisk batter together, removing all clumps (the batter will be very dry, don't worry, this is normal).
  6. Add two cups of finely grated zucchini to the batter and stir (the moisture from the zucchini will create a good consistency but it takes time), keep mixing until zucchini is evenly incorporated into the batter.
  7. Fold in chocolate chips (I used sugar-free Hershey's).
  8. Spray 8x8 pan with non-stick spray or grease. Pour batter into pan and spread evenly with spatula.
  9. Bake for 30-35 minutes at 350 degrees
  10. Cool, cut into 9 even pieces, frost (find frosting recipe at ketochow.xyz) and serve.
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By |2018-05-16T12:22:23+00:00May 16th, 2018|Categories: Recipes|Tags: |0 Comments

Keto Pancakes

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Keto Pancakes
Fluffy, golden brown pancakes are the perfect way to start your day. This recipe for keto pancakes was originally featured on ketogasm.com, a site with hundreds of delicious keto recipes.
Prep Time 10 minutes
Cook Time 15 minutes
Servings
peolpe
Ingredients
Prep Time 10 minutes
Cook Time 15 minutes
Servings
peolpe
Ingredients
Instructions
  1. Separate eggs into 2 mixing bowls (egg whites in one and yokes in the other).
  2. Whisk eggs yokes, whipping cream, low carb sweetener, and salt in mixing bowl until mixture is smooth.
  3. In an additional mixing bowl, combine almond flour and baking powder. whisk into creamy egg mixture.
  4. Using an electric mixer, beat the egg whites until soft peaks form.
  5. Fold egg whites into creamy egg batter.
  6. Heat a pan and melt butter. Spoon 2-3 tablespoons of batter into the pan for each pancake. Cook on low-medium heat for about 3 minutes or until the bottom is golden brown (watch carefully, they burn very easily). After flipping cook for anther 2 minutes.
  7. Plate pancakes and serve.
  8. If desired, top with butter and sugar free syrup.
Recipe Notes

Nutrition information:

Calories: 287

Fat: 25.2g

Total Carbs: 6.4g

Fiber: 1.5g

Nat Carb: 4.9g

Protein: 9.9g

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By |2018-01-08T11:59:55+00:00January 18th, 2018|Categories: Recipes|Tags: |0 Comments

Shrimp Scampi

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Shrimp Scampi
Buttery shrimp over tender zucchini noodles with melted parmesan and fresh tomatoes. This dish, from thatslowcarb.com, is both simple and gourmet. This recipe of shrimp scampi is my favorite food of all time; beware, once you've tried it, you will have cravings for this delectable pasta.
Cuisine Italian
Prep Time 5 minutes
Cook Time 15 minutes
Passive Time 5 minutes
Servings
people
Ingredients
Cuisine Italian
Prep Time 5 minutes
Cook Time 15 minutes
Passive Time 5 minutes