Keto Pumpkin Spice Waffles

Its finally feeling like autumn here in the Midwest, so its time for PUMPKIN EVERYTHING!!!

I love pumpkin.  I pretty much will eat pumpkin anything! Yes…I’m that girl. This is the first Keto pumpkin recipe that I decided to try and it is flat out amazing!

I just took a basic cream cheese pancake recipe and doctored it up with all things pumpkin!  It totally hit the spot.

Pumpkin Cream Cheese Waffles

20170928_093107308809580.jpgIngredients:

2 ounces cream cheese
2 eggs
2 TBSP pumpkin puree
2 tsp pumpkin pie spice
Pinch of baking soda

Let’s make it!

Blend all ingredients in a blender until smooth!  Pour onto a hot waffle iron and cook for 4-5 minutes.  So simple and so delicious! I prefer unsweetened waffles with a sweet topping.  But if you prefer a sweet waffle, you can add a sweetener of your choice!  (You can also easily turn these into pancakes by dropping them onto a hot griddle!).

Toppings:

You can top with whatever you like.  I was out of sugar free syrup, so I made some pumpkin spice whipped cream to go on top and topped with a few pecans.  Seriously amazing! It was a less sweet version, but the pumpkin flavor really popped!
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Go now and enjoy all things autumn!

This recipe made 2 waffles!

Macros per waffle (no toppings): Calories: 172.5, Fat: 14.2g, Total carbs: 4.6, Protein: 8.35g

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5 Ingredient Keto Coconut Flour Pancakes! 

First and foremost, I have big news!  I’m on YouTube!  I’ve posted a few videos so far, but this is my first recipe video!  Check it out!

Check out my Keto Pancake video here!

Since adopting a Ketogenic lifestyle 9 months ago, I’ve been missing pancakes.  I’ve tried a ton of recipes and none of them were quite right.  So last week, when Mr. Oh.hello.Keto mentioned that he really wanted some pancakes, I decided to go on a quest to find a great Keto pancake recipe!  And I think I’ve found it!  This one really hit the spot.  And while it isn’t the exact same as regular pancakes, it’s pretty close.  Last week, I added some pecans and homemade heavy whipping cream and they were delightful!  I hope you enjoy them as much as we did here!

The base for this pancake recipe is only 5 ingredients and it is so super simple!

Ingredients:

4 eggs4 ounces cream cheese4 Tbsp coconut flourpinch of baking powderpinch of cinnamon

Beyond that, you can add all kinds of delicious things to the batter or on top to make them your own! Add berries, nuts or sugar free chocolate chips!

Let’s make it!

Basically, throw all the ingredients into your blender and whir it up!  (It’s so stupid easy, you almost don’t need a recipe!) Your batter should be thick, but pourable.  Pre-heat your skillet to medium heat.  Pour pancakes into skillet,  this recipe will make about 8 pancakes!  Cook them a few minutes on each side.  Check out my YouTube video linked above for more details!

Next step: Enjoy the heck out of your pancakes!

Macros for 4 pancakes:

Calories: 460, Fat: 34 grams, Net carbs: 10 grams,  Protein 20 grams

These are a little higher on the carb side, so we do reserve these pancakes for a treat.  They are definitely not an everyday meal.  But when you are craving traditional pancakes, they are a huge lifesaver that you can still fit into your Keto diet as an alternative to a high carb short stack!  Just be sure to adjust your carb intake for the rest of your day!

Don’t forget to check me out on Instagram @oh.hello.keto and on YouTube!

15 Keto Friendly Lunches For Those On-The-Go!

When discussing my Ketogenic Diet with people, I usually hear things like, “I don’t have time to prepare meals.” or “I’m just not sure what to eat when I’m away from home.”  I’m here to tell you that eating on the run is actually extremely easy with a Ketogenic Diet and you don’t have to eat out or spend a ton.  I work part-time as an X-ray/CT tech and I love my job.  But I often get called in for shifts at the last minute, meaning I need to pack up my meals to go with me with short notice.  Sometimes, I just need lunch but sometimes it’s a 12 hour shift and I need to pack up 3 meals to take with me.  And if I’m totally honest, packing lunches has gotten easier since starting Keto!  I always try to keep a combination of things in fridge/pantry that I can throw together to make a decent lunch!

Ok, so the title says 15 lunches, which is true.  I gave you 15 “concepts” for lunch on-the-go. Realistically, with all the possible combos of roll-ups, salads, dips, and “lunchables” there are a lot more than 15 options here.  Whether you want a hot lunch or a cold lunch, there are plenty of easy options for packing a Keto Friendly lunch.  Here is a quick list of things that I pack for my Keto lunches.  Read on for more detail about those lunches!

First off, stocking your fridge and pantry is important.  If you don’t keep Keto friendly foods around, then failure is probably imminent.  There are certain staples that I have on hand at all times.  A few of those things are; lunchmeat (Boar’s Head is a great brand), cheese, bacon, avocado, pepperoni, nuts, eggs and cream cheese.  Rarely, am I ever out of these things.  There are more things, like Heavy Whipping Cream and butter…but those don’t pertain to my lunches.  I’m thinking maybe a Stocking a Keto Pantry/Keto fridge post might be another good blog post for the future!

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Second off, having a good variety of containers makes packing lunch a breeze.  I like having a variety of different shapes and sizes.  It makes packing up leftovers or lunches much easier when you have some different ones to pick from!

On to the Lunches!

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Hot Lunch Options:

Leftovers are always a great option.  I usually can count on at least one meal of leftovers each week.  However, I have a house full of men/teenagers, so leftovers aren’t always an option!  Breakfast for lunch is always a good option as well.  I almost never make a single package of bacon.  I always make at least 2, bacon holds really well in the fridge and re-heats okay in the microwave, as do sausage links and patties.  I will also share a secret; if you add bacon grease to your scrambled eggs, they re-heat very well in the microwave without drying out!

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Skillet Pizza and/or Pizza bowls are another great option! Basically the same thing, just one is done in the microwave and one in a skillet! I like to keep mine simple, for skillet pizza, I simply heat shredded mozzarella in a non-stick skillet on medium heat.  I add my favorite pizza toppings on top (usually pepperoni and black olives…YUM!) and heat for about 3-5 minutes.  Then slide onto a plate and slice!  (Pizza bowl is the same thing, just thrown in a bowl and into the microwave for about 1:30 minutes). So yummy and totally kills pizza cravings!

Cold Lunch Options:

Cold lunch is usually the way I go when I take lunch to work.  It’s just easier than having to wait in line to use the microwave and eat up part of my lunch hour!  So I’ve come up with lots of great, tasty options to just grab right out of your lunchbox!

Keto “Lunchables” are one of the easiest things I throw together.  They really are just a bunch of Keto goodies thrown together in a container.  Normally, I try to include one protein and two fats in my “lunchables”.  But really, I just throw together whatever sounds good at the time! Options often include: roll-ups (see below),  lunchmeat, bacon, pepperoni, summer sausage, beef sticks, salami sticks, chicken, cheese cubes or sticks, avocado, olives, nuts, hardboiled eggs, or pickles.  Those are things that I always have on hand, so they are easy to grab and throw into a container!  You can really add whatever you like!

Roll-ups are another one of my favorites that are easy to throw together and can give you a lot of variety.  The basis behind the roll-ups is taking a deli meat and rolling it up around some tasty Keto fillings!  Some of my favorites are:

  • Italian roll-ups: turkey, pepperoni, cream cheese and pepperoncini peppers.
  • Ham roll-ups: Ham, cream cheese and pickle
  • California roll-ups: Turkey, cream cheese, cucumber and avocado
  • Bagel roll-up: turkey, cream cheese, smoked salmon and “Everything But the Bagel” seasoning
  • The options are endless when you choose various meat, cheese and veggie combos!

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Salads are also an easy option.  Green salads are great options, just make sure you choose Keto friendly veggies and dressings!

Egg salad, tuna salad and chicken salad are all great options.  They are easy to make ahead and keep well in the fridge for a few days.  Egg salad pairs surprisingly well with pork rinds for a good lunch! (If you aren’t a pork rind person, don’t worry…this is the combo that will convert you into a pork rind lover!  I never ate pork rinds until I tried them paired with egg salad at the urging of a friend).

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Bacon, cheese & avocado are all matches made in heaven.  It really doesn’t even matter how you combine them, it’ll be good!

  • A great way to pair bacon and avocado is to just mash avocado and scoop it up with crispy bacon.  Ah-may-zing.
  • Cheesy, bacon avocado bites are another great option.
  • Bacon wrapped cheese sticks are another good choice.  You can use bread cheese or string cheese.  Simply wrap in bacon crisp up in a skillet (you can bake at 400 degrees, but the bacon doesn’t get as crispy).  These can be made ahead of time and eaten hot or cold!
  • Bacon wrapped avocado.  These are worthy of their own post, and eventually will probably get one.  One of the single best Keto recipes out there.  Wrap avocado slices in bacon and bake at 400 degrees for about 20 minutes.  Friggin’ amazing.

Cheese crisps and dip are another great option.  Cheese crisps are super easy to make and give you a nice crunch somewhat similar to chips (although not exactly…but they make a great conveyance for dip).  Take your favorite cheese and slice thin into squares.  Place on parchment paper on a baking sheet.  Bake at 375 degrees for about 10-15 minutes.  Let sit for 10 minutes before packing up or serving.  These are great with any Keto friendly dip; Rotel/sausage dip, Buffalo chicken dip, guacamole and French onion dip are some of my favorites.

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Pepperoni chips and guac! So, I was skeptical about pepperoni chips when I first saw them.  They sounded, well, just weird.  But I can assure you that they are amazingly delish! Super easy to make too.  Put pepperoni on a paper towel (helps absorb the grease and crisp them up) and place in the microwave for a minute.  They come out crispy and delicious!  They are amazing with mashed avocado or guacamole, but they also do well with other dips I have already mentioned above!

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Deviled eggs are another great option, if you have the right containers.  Don’t try sticking these in Ziploc baggies, it’ll be extremely messy!  But if you have hard Tupperware like containers, you should be good!  Loaded deviled eggs are one of my favorites.  Make deviled eggs as normal, then top with some of your favorite Keto goodies (cheese, avocado, bacon, etc,).  Phenomenal.

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Shrimp Cocktail is another good one!  For your Keto cocktail sauce, just mix up a little Reduced Sugar ketchup with some horseradish sauce.  The benefit of mixing your own is you can make it as spicy as you like! I love horseradish…so mine usually gets pretty spicy!

And don’t forget dessert! Sugar free Jello, Heavy whipping cream and pecans or berries all make great options if you need something a little sweet to get you through your day! I don’t normally eat dessert with lunch, but sometimes it just sounds good! So it’s always nice to have some ideas to throw in!

Hopefully, some of these ideas help you come up with some of your own creative Keto lunches.  Enjoy!

Supplements and the Ketogenic Diet

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When I first started eating a Ketogenic Diet, I researched as much as I could.  For some reason, I think I thought that the more knowledge I had, the more successful I would be.  Honestly, I don’t know if that is the case.  But I do know, that I gained a ridiculous amount of Keto knowledge in a relatively short period of time.  I gathered information from books, from internet articles and from Social Media.  You know what I found?  Everyone had a different answer for everything!

But the one thing I found that every self-proclaimed Keto expert (and I’m joining in now) agreed upon, was vitamins & supplements.  The Ketogenic Diet is a great diet. I love it.  I plan on following this way of eating forever.  That being said, the shortcoming with the Ketogenic Diet, is that it is very hard to get all the vitamins and electrolytes that your body needs strictly through diet alone.  Yes, it can be done.  But the amount of planning and calculating that would need to go into getting your micronutrients aligned with your macronutrients would drive a person bat shit crazy.

So enter the world of supplements!  And while most Keto’ers agree that you need to supplement vitamins and electrolytes, there isn’t much agreement on what or how or how much.  So, with this blog post, I thought I would go over important elements that should possibly be included into your Ketogenic Diet.  I will do my best to give some explanations as to why you need certain things, what kinds of side effects you might feel if you are lacking certain things and how to go about adding it to you diet.  In addition, I’ll share a little about my supplement routine and how and why I came up with it! I don’t plan on getting science-y.  I’ll keep it pretty basic and make the headings easy to see.  So feel free to read all the way through or just browse certain sections that might apply to you!

Electrolytes

When your body enters ketosis, your kidneys undergo a natural diuresis.  This means all that pesky water weight goes (Yay!  You’ll definitely notice it on the scale and feel less bloated).  But that also means that essential electrolytes like Sodium, Potassium and Magnesium can be flushed out of the body as well.

Low electrolyte levels can bring on symptoms similar to the Keto Flu. If your not familiar with what the Keto Flu is then click here to read my post about the dreaded Keto Flu!  Things like lightheadedness, headaches, lack of focus and fatigue are the most common symptoms caused by imbalanced electrolytes.

sodium

 

Sodium is an electrolyte that is easy to add to our diet without the need for purchasing additional supplements.  Simply using table salt and adding additional salt to your food often will do the trick.  But other tasty ways to get your Sodium are through bone broth and bullion cubes.  Just watch out for carbs, some brands of bullion have some hidden fillers!

 

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Magnesium plays important roles in muscle contraction, protein synthesis and energy production.  Low Magnesium levels can often cause muscle cramping, if you experience cramping, try upping your Magnesium to alleviate symptoms!  Magnesium also plays a role in digestive health.  If you are experiencing any changes in frequency in your #2’s, upping your Magnesium will definitely help.  You can up your Magnesium intake by adding dark leafy greens and  Keto friendly nuts and seeds to your Keto meal plan.

 

potassium

Potassium is another mineral we need and often find lacking in the Ketogenic Diet.  Potassium can easily be supplemented, but be wary of how much you take.  At high levels, Potassium can be dangerous.  So, find a supplement with a moderate amount in comparison to the Daily Recommended Value.  Keto friendly foods high in Potassium are mushrooms, leafy greens, avocados, nuts and salmon.  All are great choices to help boost your Potassium.

 

 

calcium

 

Calcium plays a huge role in our bone health along with cardiovascular and endocrine systems. We need it to function.  The best source of calcium is dairy.  However, dairy can be high in carb and therefor, not part of your Keto Diet.  You can find other dietary sources of Calcium such as canned fish, hard cheeses, leafy greens and broccoli.  You can also take a Calcium supplement, if needed.

 

Personally, I try to do my best in getting my electrolytes from dietary sources, but I usually fall short.  I can tell when my electrolytes run low, I start to get episodes of dizziness or lightheadedness.  Often it happens after exercise, but it can hit me anytime. See my personal routine below to see how I get my electrolytes in daily in one shot!

Fish Oil

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Fish oil contains Omega 3 Fatty Acids which are important in all of the things named above.  I am lucky enough to have a family doctor who agrees with the Hubby and I doing the Keto Diet.  Her biggest recommendation for us was to add Fish Oil to our daily diets!  So we obliged.  Anything to help burn fat and keep our hearts healthy!

Vitamins

While it would be great to get all our vitamins and nutrients from our food, it would be extremely difficult.  It is especially difficult on a Ketogenic Diet, since we are unable to eat many fruits.  Adding a simple multi-vitamin to your routine can keep you from experiencing any type of vitamin deficiencies that might lead to fatigue, lethargy and other Keto Flu like symptoms!  Another benefit of vitamins is that it helps fight food cravings.  Often when you are craving specific foods, it is because you are lacking certain nutrients.  When you take a multi-vitamin, you are ensuring that you are getting all the micronutrients you need and helping to stop cravings before they start!

Collagen

 

 

Collagen is a protein that is found in our bodies.  Think of it as a building block.  It is found in bones, muscles, tendons, skin, hair, nails, and so many other places.  We need it for a host of reasons and as we age, collagen levels in our body go down.  As we age, this lack of collagen can lead to brittle hair and nails and loss of skin elasticity.  These are the main reasons that I take a collagen supplement.  I have been suffering lately from Keto-induced hair loss.  I’m not sure exactly why, but I do know that since starting a collagen supplement, my hair loss has completely stopped.  I’ve also noticed the loose skin around my midsection caused by my weight loss has started to firm up!  My husband was actually the one to point this out to me, so I know it isn’t just wishful thinking!

My routine

I was one of those people that thought I could get away without any supplements in the beginning, when I first started a Keto Diet.  This resulted in low energy levels and hair loss.  I don’t recommend it.  (I want to note that not everyone experiences hair loss.  I had this issue before I started Keto, it just got worse with the Keto Diet).  It took me about 6 months to find the right supplementation that worked for me.  Give it time and experiment and you’ll find what works for you.  It just takes a little trial and error.

 

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I will also note that I don’t spend an arm & a leg on Collagen.  Collagen can cost a bundle.  This particular brand is from GNC and cost me about $14 for a month’s supply and it works great!

 

I start every morning with coffee.  Sometimes Bulletproof Coffee, sometimes just coffee with Heavy Whipping Cream.  But I always have a cup of coffee.  So, I add my scoop of collagen to my coffee.  Since I always drink my coffee, this ensures that I also get my daily dose of collagen everyday!

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About an hour after that, I mix up a glass of Ultima Replenisher (you can find it on amazon).  This is an electrolyte replacement that I’ve found which allows me to get everything I need in one glass and it works really well for me!  In one shot, I get Vitamin C, Calcium, Phosphorus, Magnesium, Zinc, Selenium, Copper, Manganese, Chromium, Molybdenum, Chloride, Sodium and Potassium.  Do I need all this stuff?  I have no idea!  But I do know that when I take it, I feel more energetic.  I don’t get the muscle cramps, fatigue and lightheadedness I had before I started taking it!

With my glass of Ultima, I take a basic multi-vitamin.  I know they make special vitamins for people who follow a Keto Diet, but I’ve found that a basic store brand Women’s Multi-vitamin has worked just fine!  Along with that I take 2000 mg of Fish Oil.  I don’t notice any specific difference in my health with the Fish Oil.  But, I take it at the recommendation from my Doctor because of the added cardiovascular benefits.  So I don’t really expect to notice any benefits.  I guess that fact that I have not developed any heart related illnesses is my benefit!

*I want to finish this blog post by stating that I am not a Doctor.  If you have any medical concerns or conditions, you really should always consult your Doctor before making any changes in lifestyle, including adding supplements.  Some things can interfere with medications or exacerbate medical conditions, so always double check with your Doctor if you have any concerns!

Getting through the Keto Flu

Anyone can be successful with the Keto Diet.  Even those people who give you the side eye and say “I could never live without bread/potatoes/pasta, etc.” when they learn about the Keto way of eating.  Anyone can successfully become Keto adapted and discover the many benefits of living on fat.  However, nature has put one huge obstacle in our way…the dreaded Keto Flu.  It’s different for everyone.  There are varying symptoms and varying degrees of severity, dependent on your body’s reaction to carbs, your previous diet, etc. Today, we’ll discuss what the Keto Flu actually is, what causes it, some common symptoms associated with it and some things you can do to help ease the symptoms.  The most important thing to know about the Keto Flu, is that it passes.  And when it does, your body becomes an amazing fat burning machine and you begin to reap all the amazing benefits of a Ketogenic Diet that everyone talks about!

When you eat what we consider a Modern Diet, your metabolism runs on carbohydrates.  Carbohydrates are easily metabolized energy that your body can break down and use pretty readily.  What it doesn’t use, it stores for future use as fat.  However, in today’s world, with an abundance of cheap, carb rich food, those fat stores are never needed, so we gain weight.  But, for those that choose a low carb or Ketogenic diet, the steady flow of carbohydrates stops abruptly.  Your body will use up it’s stores of glucose, and when that is gone, your body will begin to use those fat stores for energy.  But, switching from sugar burning to fat burning has some unique side effects known as Keto Flu. Hang in there, getting Keto Flu means that your body is switching gears. Its actually a good thing!  It may not feel great at the time, but you’ll come out on the other side of the Keto Flu as a energy driven, fat burning machine!

A common misconception is that the low energy, headaches and withdrawl type symptoms are just the way life is when you don’t eat carbs.  Carb eaters will tell you this, time and time again, but it simply isn’t true.  Keto Flu is a temporary condition that only lasts while your body is switching fuel sources.  It is normally short lived, and if you are one of the patient individuals who are able to wait it out, you are wildly rewarded. The benefits of the Ketogenic Diet are abundant.  I have more energy now than I had when I was eating a high carbohydrate diet.  I’m a runner and have found that my endurance is so much higher on a fat fueled diet than it ever was on carbs!  I no longer hit the dreaded “wall” when I run!  I have also been rewarded with better sleep, clearer skin, higher mental clarity and so much more.  Don’t listen to those who are misinformed.  Do your own research, talk to people who have been on low carb or ketogenic diets for some time.  Those who have been eating this way, for at least several months, will all talk about the abundance of energy that comes with it! If you don’t know anyone personally, hit up social media!  Our Keto community on Instagram is amazingly supportive.  Ask questions, look for advice, most of us are happy to help!

Everyone ends up with different symptoms and different severities of those symptoms.  There is no way to tell how the Keto Flu will effect you, until it does.  Common symptoms are things like lightheadedness, nausea, extreme fatigue, headache, muscle cramping, cloudy thought processes, and diarrhea.  In some extreme cases (most likely due to electrolyte imbalances) it can result in temporary high blood pressure and heart palpatations.  I had a history of heart palpatations before starting Keto and they returned with a vengeance during the Keto Flu.  But, I am happy to report, that in the seven months that I have been eating Keto, that was the only episode I have had and I used to get them often!

My experience with the Keto Flu was not epic or life changing.  I had all of these symptoms off and on over a period of about two weeks.  It wasn’t like the “real flu” where BAM!  your sick.  It was gradual, so gradual in fact that I really didn’t realize I had been hit by the Keto Flu.  I was just chalking these symptoms up to carb withdrawal (which is essentially what is happening).  I didn’t even realize that at the time, it had a name.  It wasn’t until it passed and I became Keto adapted that I really realized that I had been hit by the Keto Flu.  The biggest things I noticed were low energy, lightheadedness and diarrhea.  But not all at the same time and not all at once.  They came and went periodically.

The best thing to do for the Keto Flu is just to wait it out.  You’ll be very tempted to eat some carbs just to ease the suffering.  DON’T!  Just be patient and symptoms will subside.  Beyond that, there are a few things you can do that will help!

  1. Eat fat.  As your switching energy sources, eating enough fat in your diet will help boost your energy a bit.
  2. Hydrate! Drink your water.  Staying hydrated is always a good idea and makes you feel better!
  3. Vitamins.  Take a multivitamin.  If you are lacking anything in your diet, taking a multivitamin will help!
  4. Electrolytes.  Find a good electrolyte source.  A good source will have Sodium, Chloride, Potassium and Magnesium.  They all play important roles in body functions.  I won’t go into that here, but I will eventually do a detailed post on supplements!
  5. Take it easy.  You can exercise through the Keto Flu if you are dedicated.  But don’t beat yourself up if you take it easy for a few days.  Your body is about to turn into a fat burning machine…so a few days off from the gym isn’t gonna hurt!
  6. Be patient!  One of the most important things to remember is that time will pass and the Keto Flu will go away.  You may be tempted to stray from your Ketogenic Diet, but don’t!  It will be get better!  I promise!

Just remember that not everyone gets the Keto Flu.  Maybe you’ll be one of the lucky ones.  But if not, keep in mind that there are some things you can do to help lessen the severity of your symptoms.

I remember being pretty miserable for a short time while going through the Keto Flu.  Both the Hubby and I were starting Keto together, so just think of all these symptoms x 2!  He seemed to have such an easy time with the transition, which frustrated me even more when I felt like crap.  I remember standing in the kitchen, screaming into the living room. “This is horrible!  Why am I doing this to myself? I’m just gonna go eat a cupcake!!!” I was seriously throwing a tantrum like a 2 year old who was just told they couldn’t eat a treat!  It seems ridiculous now, but at the time my feelings of angst were totally real.  The only other thing I’ve ever been addicted to was nicotine.  I was a smoker for many years and giving up smoking was hard.  REALLY HARD.  But giving up carbs was worse. Carbs are everywhere!  But, the important thing to take away from this story, we made it through the Keto Flu and life got good!  REALLY GOOD!  We no longer have mood swings caused by low or high blood sugar, our energy is off the charts (the Hubby now gets up at 4:00 am to hit the gym before work!), and it does get easier as time goes by!

Hopefully some of this is helpful and will convince you to keep pushing through the Keto Flu!  Look for support and try a few of the things above, but most importantly keep going!  You can totally do this!

Chicken Pot Pie – Keto Comfort Food Series

We all know we find comfort in food.  It’s been proven time and time again that psychology plays a huge role in how we eat.  The hubby and I have had years and years of choosing comfort foods over heathy foods. Which is how we found ourselves overweight and out of shape!  I think that is part of the reason we love the Ketogenic diet so much.  It allows us to still choose foods that feel like hearty, comfort foods, but still allow us to reach our optimum health goals. Which we are getting closer and closer to each day! (maybe one of these days, I’ll have to feature our Keto transformations on this blog…for now, you can find mine on Instagram, if you’re interested).

Normally, our diet consists mainly of meats, fats and veggies.  It makes life easy and cooking simple.  Choose a meat, add a fat source and a veggie; DONE!  But sometimes, comfort foods call your name.  A few weeks ago, my younger son and I got knocked down with a nasty respiratory thing.  Well, now my oldest two (the hubby being included in that) have it.  And as much as I love my husband, he is the biggest child of them all when he gets sick (he claims to read my blog…we’ll see if he really does).  And I know he’s not unique…they don’t call colds the “man flu” for nothing!

When you’re sick, there is nothing like comfort foods to help make you feel better.  And when your “dieting” (although, we don’t like to use that word around here), you often feel like those foods are off limits.  However, with a little experimentation, you can find and create Keto versions of your favorite comfort foods!  I also made, at the hubby’s request, some Keto friendly chicken soup yesterday, and will be posting some soup recipes soon!  But for now, enjoy this amazing Keto friendly Chicken Pot Pie!

I’m often stuck cooking even when I’m the sick one.  So I try to keep my Keto Comfort Foods as simple as I can.  This version of Pot Pie uses store bought alfredo sauce for the pie filling, but you could certainly create your own Keto friendly sauce.  Alfredo sauce is actually extremely easy to make with Heavy Whipping cream, parmesan cheese and a few other ingredients. But to make life simple, and since alfredo is relatively low carb anyways, I just used jarred sauce!

Ingredients:

1 recipe of Fathead dough
1 pound chicken thighs, diced
1 can of green beans
1 jar of alfredo sauce
1 cup shredded cheese

Let’s Do This:

Pre-heat oven to 425 degrees F.  Make fathead dough and divide in half.  I used Colby jack for my dough this time and it make less than when I use mozzarella, which is really weird.  When it melted, it shrank, a lot.  Normally, half the dough will make enough to go all the way up the sides of a 9″ square pan! But honestly, it didn’t seem to matter that it didn’t make it all the way up the sides and the Colby jack gave it a nice flavor.  Take half the dough and roll it out into a square and press into the bottom of a greased 9″ square pan.  Pop into the oven for 8-10 minutes, just to start the cooking process.

While the bottom crust is in the oven, fully cook diced chicken thighs in a skillet.  I highly recommend chicken thighs over breast, because it adds an element of fat, but also adds flavor that you won’t get with white meat!  Once the chicken is cooked, add green beans (and whatever other keto friendly veggies you’d like…green beans are all I had, so that is what went in!) and alfredo sauce and warm through.

Once the bottom crust is browned, remove from oven and add filling to pan and layer with a cup of cheese.

Roll out the other half of the fathead dough recipe into a square and place on top of the mixture and into the pan.  I poked a few holes in the top, just to allow steam to escape, but it wasn’t really necessary since I didn’t seal the edges of the dough all the way!

Pop into the oven for another 10-15 minutes, just until the top crust starts to brown.  Slice up and serve hot! (PSA: it comes out REALLY HOT!  It is baseball season here, so dinners are shoved into our faces between running boys to games and practices.  When this came out of the oven, we had about 10 minutes to eat and get one boy to practice on one side of town and the other to a game on the other side of town. Not gonna lie…there were some burnt tongues around here. So be careful!)

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This was a huge hit with our family.  And it is extremely filling.  We ate it by itself, but it could certainly be paired with an additional veggie to add to it’s heartiness! Even my teenage boys who normally roll their eyes at my Keto creations, ate it and went back for seconds!  Next time, I may have to double the recipe, just so we have some leftovers on hand! We divided the Pot Pie into 6 servings, so macros below are calculated off of 6 pieces, with a serving size being one piece!

Macros: Calories: 411, Fat: 27.4 g, Total Carbs: 9.5 g, Net Carbs: 7.7 g, Protein: 32 g

Enjoy!

Keto Burritos (breakfast edition)


I’ve said it before and I’ll say it again…we love breakfast around here! What I love even more than big, weekend breakfasts are quick, easy-to-put-together, hearty breakfasts! We are an active family on the weekends, especially when the weather gets nice! Our boys are always headed to or from practices or activities, the Hubby and I like to get out and enjoy the outdoors or hit the gym early, so having something easy to prepare is great!
This dish is something I tried a few weeks ago on a smaller scale.  I just made two little burritos to try it out and I posted it to my Instagram account.  One of the first ones to comment was my Hubby, wanting to know why I haven’t made these Keto Burritos for him? 😁 So, of course, I had to tweak the recipe to feed a crowd and try it out!

It was a huge hit! The Hubby and I both loved it and even my teenage boys, who are often cautious about my Keto creations loved it and had seconds! You can easily adapt this recipe to make any amount.  The ingredients listed here will make a 9″ x 13″ pan worth and easily feed a family of four with a few leftover.  You could also make this ahead of time and keep it in the fridge overnight, so it’s ready to go first thing in the morning.  Just increase baking time to make sure it heats all the way through!

For this batch, I just did eggs and breakfast sausage for the burrito filling, but you could add any keto friendly filling you’d like! Green keto-friendly veggies like asparagus, spinach or zucchini come to mind, but bacon is also a given too!

Ingredients:

8 eggs
1 package of bulk breakfast sausage, split into two equal portions
8 ounces package of deli style ham
4 ounces Shredded cheese
2 ounces cream cheese (optional, for gravy)
1 cup Heavy Whipping Cream  (optional, for gravy)

Let’s Make it!

Brown the package of sausage until fully cooked.  Split sausage in half, putting half aside for making gravy.

Add eggs to the cooked sausage and scramble the eggs with the sausage. If you want to add anything to the filling, throw it in now!

Take a small amount of the egg mixture and place on a piece of ham.  You’ll have to be the judge on how full you want each little burrito.  It took me a few tries to get it right, so that they rolled up well and weren’t too skinny or too fat!

Grate cheese on top of the burritos (or use pre-shredded, but shredding your own can help keep carbs down, since most shredded cheeses have added starches to keep the cheese from sticking together).  I used about half of an 8 ounce brick of Colby Jack.  But you can experiment with the type and amount based on your preferences!

Pop in a 400° oven for about 10-15 minutes. Just long enough to heat the ham and melt the cheese!

While the burritos are in the oven, it’s a great time to make the gravy.  Take the half of the sausage you set aside and heat in a skillet on medium-high heat.  Add cream cheese and heavy cream.  Add salt & pepper to your liking.  Simmer about 5 minutes or until it starts to thicken, just don’t heat it too much or it will start to seperate  (it will still taste good, just won’t have a gravy consistency). Once the gravy is done and the burritos are out of the oven, add them together for a little Keto heaven! Enjoy!  (This gravy recipe can also be doubled and put over almond flour biscuits for a little Keto biscuits and gravy! YUM!)