Keto Chad

Keto recipe: peanut butter fat bombs

2019-03-11T05:13:00.000-07:00

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Today I needed something a little sweet and different for a snack so I threw together some peanut butter fat bombs. These taste like the peanut butter inside a Reese cup to me and they are very easy to make.

Ingredients:
2/3 a cup of natural peanut butter
1/2 a cup of coconut oil solid
Tbsp of mct oil (optional)
Tbsp of ground cinnamon
Tbsp of sea salt
Tbsp of vanilla extract
Lily’s dark chocolate chips (optional)

Keto fat bomb directions:

Get a microwave ready bowl and measure out all the ingredients and put in microwave for 1 minute or so and then stir. If I is still lumpy I will cook some more until it is pure liquid almost. I then take a muffin pan and rub each section with coconut oil so it won’t stick. Then you have to do is take 12 even scoops and put into each section of the muffin pan. Freeze this and in an hour or so you will have peanut butter treats. If you want some chocolate flavor to them add some Lily’s dark chocolate chips before freezing them but don’t go to overboard with these because remember every carb counts.
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Keto Recipe: Shrimp and Broccoli Alfredo with shirataki noodles

2019-02-07T05:34:00.002-08:00

Let me start off by saying this is the first time I have attempted this but it turned out really good. I made this recipe in stages. First I started by sautéing the shrimp adding a little minced garlic and Kerrygold butter. While doing this I started sautéing garlic and half a stick of Kerrygold butter to get my Alfredo sauce going. I then added 2 cups of heavy whipping cream along with some cream along with 1/2 a chunk of cream cheese and some different types of other shredded cheese such as American and Mozarella. I don’t have exact measurements on the other cheese I would just suggest stirring them in until you get the consistency you want. Once this was complete I just went ahead and dumped it in with my shrimp mixture to go ahead and cost those with this beautiful cheese sauce.

On the other side of the stove I started preparing my shirataki noodles. I suggest googling how to prepare them as there are different ways to get these the way you want. I will say they have a much different texture so if your expecting it to be like a regular noodle you may be disappointed.

I also while cooking all of my other ingredients I steamed a bag of broccoli in the microwave and once complete I drained any moisture and then mixed in with my shrimp Alfredo mixture, I also mixed in the noodles in the same pan to give it all the same great taste.

Keto diet update: 4 weeks in and a weight loss update

2019-02-04T05:18:00.002-08:00

Well 4 weeks in I have lost approximately 13lbs. A little over 3lbs a week which I think will slow down and level off a bit. Again I’m not doing anything magical I’m just following he Keto diet and shooting to stay under 35-40 carbs per day. Once I got use to what to eat I quit even logging my food in but I am a big believer in MyFitnessPal when logging food for calories or carbs. I also use MyFitnessPal to keep up with my weight from day to day and I don’t have to try to remember it from one day to the next.

Another big part of what I am doing to continue to lose weight weekly is I am sticking to an intermittent fasting schedule which has me eat no later than 7 or 8 p.m. and then I do not eat until 11a.m. or 12 the next day. The only thing I take in on the morning is my morning time Keto coffee.

In conclusion I think you got to find what diet fits you the best in order to lose the most weight possible. The Keto Diet or even Intermittent fasting is not for everyone.

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Keto Sausage Dogs wrapped in Mozarella

2019-02-01T04:18:00.003-08:00

So this is just your basic sausage from the grocery store, I picked up some hillshire farms because they were on sell at Publix. I threw my sausages on the grill, I had some regular and some cajun mainly because we love the spice and we also were cooking for the kids.

My wife usually goes for the low carb high fiber wraps but I wanted something different so I make a Mozarella cheese wrap or bun which is basically the same thing I used for my Keto tacos I just made it bigger and shaped it a little different. I wouldn’t suggest going over board with the cheese because it does add a lot of calories but if you have room to spare these cheese wraps are awesome with just about anything.

Mozarella cheese wraps recipe directions

Step 1: Rub your pizza pan with coconut oil or anything similar (also use a non stick cookie pan)

Step 2: throw down blobs of Mozarella cheese shaped the way you want (of course it does expand and flatten out)

Step 3: Cook in oven for about 10 to 12 minutes on 350 degrees, I like for mine to brown around the edges and get a little crispy. I suggest just keep an eye on it after 8 minutes or so to get it to your desired level of cooked.

Keto Diet Journal Day #19

2019-01-29T16:29:00.001-08:00

Almost 3 weeks into my Keto restart I have lost approximately 11lbs and I am still going strong. Since starting the diet 3 weeks ago I have had a nice increase in energy. Before starting back my keto diet I would feel sluggish in the afternoons and had a hard time pushing through but now I feel great until I crash at night.

My every morning habit of Keto Coffee

2019-01-27T07:14:00.004-08:00

I like to jump start my day like many people do with a nice strong cup of coffee, but mine is the Keto form. What I mean by Keto coffee is I add fats to get my body burning fat first thing in the morning and this along with the caffeine in the coffee really gives me a boost for the day.

Here is my daily Keto Coffee recipe:

Coffee: Use any type of coffee, right now I am just a dark roast Starbucks, but I change it up all the time depending what is on sale or what I can get a deal on with my Ibotta app(great money saving grocery app Sign up to day for a $10 bonus), sometimes I can find a good coupon and to pair with my Ibotta savings and get $3 off so at this point I am willing to try whatever brand of coffee and if I don't like it then oh well I am not out that much money,

Step 2: Once my coffee is brewed I add a spoon full of Kerrygold butter which is a grass fed real butter product and it tastes great with just about anything.

Step 3: I add a scoop of Coconut oil, you can use any type of Coconut oil but I would make sure it was 100% pure.

Step 4: I add in a tablespoon of MCT Oil, it does not have any taste and can also be added to many other things such as salads or other drinks if you want to add fat to them. I would suggest reading the nutritional facts on MCT Oil because it does add about 130 calories for a tablespoon so you don't want to get to carried away with it.

Step 5: After all of your fats are added to your Keto coffee then I would suggest an immersion blender such as this to mix it up, otherwise the fats will just float to the top.

This coffee takes some time to get use to drinking, but only maybe a few cups of it and you will get use to it as part of your morning routine and you will fill great like I do everyday.

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Keto Fat Bomb Recipe: Peanut butter chocolate chip cookie dough

2019-01-26T13:44:00.003-08:00

So my wife and I have been following the Keto diet for a few weeks now and we are feeling great. We have tried many new recipes for our daily meals but haven’t really tried any deserts so last night I decided to make some Peanut butter chocolate chip fat bombs.

First you take a block of cream cheese and soften in the microwave, next melt a stick of salted butter(I used Kerrygold butter). Then measure out 4 tounces of chocolate chips (Lily’s, you can buy on Amazon), 2/3 a cup of swerve sweetener, 1/2 a cup of peanut butter, 2/3 a cup of swerve and a teaspoon of vanilla extract. I combined all of these ingredients in a bowl and I used a hand mixer to whip it all together.

Once I had it all mixed up I used an ice cream scoop to dip it out into small roundish balls. Once I was done scooping the them out I put them in the refrigerator for 30 minutes, then into the freezer for 30 minutes, then they can go back to the refrigerator.

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Keto Diet Journal Day 12: Great food and weight loss update

2019-01-22T19:06:00.001-08:00

Today when I weighed in I had lost another lb or so. I am now down to 252.6 which about 9lbs down since starting back on the Keto diet a little over two weeks ago.

My morning always starts with my Keto inspired coffee that I includes a healthy dose of good fats in the form of a spoonful of Kerrygold butter and a spoonful of coconut oil. I also usually add a splash of MCT oil but have run out for now but I am missing this because I think it’s a great add in for many different keto recipes not just for my morning coffee.

Lunch consisted of leftover tacos from the night before. These were still great and you can check them out here if you want any to see how yummy they look.

Actually dinner was another left over taco but I did add a little greens to it this time to give me some added nutrients and also steamed some cauliflower that I tossed in Cajun seasonings and Kerrygold butter to give it an extra kick.

Keto Recipe: Keto Tacos with cheesey shell

2019-01-21T17:34:00.000-08:00

One of my families and I’s favorite meals is tacos. Now we don’t do anything fancy just some old El Paso seasoning in ground beef, but I did throw together some shells made of cheese and these turned out awesome, I think I might like them better than the real ones. Anyways it was really easy, all I had to do was take a pizza pan and rub it with a little oil of your choice, I have been using coconut oil for most of my cooking on the Keto Diet. Then just add little blobs of the cheese of your choice I had mozarella and cheddar so I did 2 different batches but the mozzarella came out the best and crispiest while the cheddar had a lot of grease in it and it was harder to get it to crisp up.

I preheated the oven to 375 degrees and cooked about 10 minutes or so, I suggest you start watching it at around 2 mins left to make sure it’s not over cooked but I would let it get good and brown around the edges to give it a good crispiness.

Keto Diet Journal: Day 10

2019-01-20T16:11:00.000-08:00

Just like every morning I drink a form of Keto coffee with healthy oils added such as Kerrygold butter and coconut oil. This combination gives me great energy to get through the day.

At lunch today I decided to change it up a bit and cook some Salmon with sautéed onions. I also steamed some broccoli to round out this meal giving me a nice balance of fat, fiber and protein.

Tonight I decided to grill a little hot dogs and sausage for dinner because sometimes you got a step back and just cook one of your favorites when trying to stay true to the Keto diet. If you don’t eat some of your favorites then it will make it that much harder to sustain this way of eating long term. In order to keep my body in ketosis I will be skipping the bun and using a low carb wrap with 5g of net carbs which isn’t to bad. I will probably just stick to 1 wrap and eat another piece of sausage just by itself, oh and the hot dogs are for the kids.

Keto Pizza and Keto Pizza crust recipe

2019-01-19T18:54:00.001-08:00

Want to calm those crazy Pizza cravings with a quick and easy recipe? I got just the Keto Pizza Recipe for you.

Crust Directions

Step 1: Take 16 ounces of shredded cheddar cheese (any cheese of your choice will work but I usually use a yellow cheese for the crust)
Step 2 : Crack 3 to 4 eggs into the bowl with the shredded cheese
Step 3 : Add seasoning of your choice to your crust mixture, I added Italian seasoning and garlic powder to my mixture to give the crust a little flavor
Step 4: Take a Pizza pan and rub it will coconut oil to keep the mixture from sticking.
Step 5: Spread the cheesey mixture all over the pan leaving some room on the edges and make it look like a Pizza.

Cooking directions
Place pizza in oven at 350 degrees and cook for approximately 20 minutes. This will make the cheese brown a little bit and when you take it out let it sit for about 5 minutes or so before
adding your toppings. First add a little sauce to your pizza, I used a combination of tomato paste and tomato sauce and added some minced garlic. Now add whatever toppings you would like, I added pepperoni, bacon, sausage (that I had already cooked) and a small amount of onions and peppers and also a pile of Mozarella cheese to tie it all together. Once all toppings are added put it back in the oven for 10 minutes or so to melt the cheese.

This is a very simple and tasty recipe, if you want to stay in Ketosis this is the Pizza for you.

Also this pizza pan is awesome nothing sticks to it: https://amzn.to/2EPf4uH

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Keto Diet Journal day 8 and weight loss update

2019-01-18T05:41:00.001-08:00

Well my weight went up slightly after my day 8 of journaling my keto diet experience. I probably shouldn’t be weighing in everyday but I will admit I am a numbers guy and weighing in daily is the only way I can see how what I eat daily affects my weight. I went up .7lbs after day 8 and I will discuss below what I ate and what I think was different from other days.

Lunch was leftovers from the day before consisting of a hamburger patty with cheese, onions, and mushrooms. This was a tasty meal and had very little carbs and shouldn’t not affected my weight.

Snacks throughout the day may have effected me more than anything. I have a bag of almonds and some pork skins that I ate a few times throughout the day. I believe both of these items are ok on the Keto diet but I need to limit the amount of servings I take in.

Another reason I may have went backwards a bit was I ate 2 different times about 2 hours apart for dinner. This was the most likely culprit but the 2nd time I ate I had some cheese and avocados with bacon crumbled on top of it. First dinner I had was nuggets from Chick-fil-a which I have used as a go to item throughout my 2 weeks on my Keto Diet restart with no problems.

So in conclusion I am going to watch what I eat more so today and also try not to eat to late tonight to help out also.

Tonight is Friday which is pizza night in our house so tomorrow I will be sharing my Keto inspired pizza recipe.

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Keto Diet Journal Day 7 and weight loss update

2019-01-16T19:45:00.003-08:00

First let’s report the exciting news, when I weighed in this morning I was down to 253.8 which is approximately 8 lbs less than what I started at last week when I did my Keto Diet restart.

Today I started my day as usual with my version of bulletproof coffee which is just black coffee with coconut oil, Kerrygold butter and a splash of MCT oil. The extra fats I get in the morning help me make it throughout the morning and keeps me satisfied until I need to eat again around noon.

For lunch I had some left over chicken nuggets from Chick-fil-a that my kids didn’t eat and a side salad. While dieting sometimes does cost a little more, I try to find ways to save and conserve when possible.

For dinner I decided I wanted to cook some instead of going with a normal keto recipe I just kinda made it up as I went. I took some bacon and hamburger meat and mixed it together and also added some liquid smoke and soy sauce to give it a little flavor. I cooked these burgers in a pan with a little olive oil. In a separate pan I sautéed onions and mushrooms and also seasoned these with some garlic power, Cajum seasoning and a beef bouillon. Once the burgers where finished I topped with the onions and mushrooms and then added cheese to the top for a great finishing touch.

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Keto Diet Journal: Day 4 food log and Weight loss update

2019-01-15T05:36:00.002-08:00

First I like to start with my weigh in and say I started this phase of my Keto diet at 261.8 and I am now down to 255.1. It is exciting to see the weight coming off but we all know the first week or two of any diet you tend to lose 10lbs or more of water weight and in the case of the Keto diet once you start cutting the carbs the weight comes off because for every carb you store you also store approximately 3lbs of water.

Day 4 of my Keto Diet restart was a Sunday so I had a little more time to cook a and prep some food for the start of the work week.

I first took some steak I had left over from what I grilled on Saturday night, sliced it up and sautéed it with some onions and bell peppers also adding taco seasoning to make it more like a fajita stir fry. I then added this to a spinach salad mix with some ranch dressing and this all together made a great healthy lunch out of some leftovers.

Sunday night I cooked some frozen chicken breast’s in my Instapot which is an awesome way to do it. It took approximately 30 minutes (15 minutes for pressure to build and 15 for the chicken to actually cook). I prepared enough chicken to cook my crack chicken recipe and to also have some extra for other meals for lunch during the week.

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Keto Coffee Recipe: Weekend edition

2019-01-13T12:44:00.001-08:00

I drink coffee daily but on the weekends I like something a little different. During the week I prefer to drink the more traditional bulletproof coffee with kerrygold butter, coconut oil, and a touch of MCT oil, but on the weekends I have made up a different recipe.

I start with just making regular black coffee. Right now I am using a Starbucks dark roast ground coffee which I really like. To change it up a bit I took some heavy whipping cream, unsweetened coconut milk, vanilla extract and a little cocoa and took my hand mixer and whipped it up making it almost like whipped cream. I then go ahead and poor my black coffee and add this whipped treat to the top of it. It makes it a nice creamy treat for my weekend mornings.

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Keto Diet: Day #3 and weight loss update

2019-01-12T20:00:00.002-08:00

Today I weighed in to see what progress I have made in the 3 days I have been cutting out sugar and limiting my carb intake. So far I have lost roughly 2lbs which is great. My first goal is to lost 25lbs which would put me at my lowest weight in years.

Today I changed it up a bit and cooked breakfast for my family and I since it was Saturday morning and the kids wanted to know what I had for them to eat. Everything I cooked fell with in my Keto diet guidelines. I cooked eggs with cheese, bacon and a piece of sausage for everyone.

For lunch I was out doing some shopping with my 6-year old and he was starving so we went to a local Chinese place. I ordered Mongolia beef which is basically some type of steak like flank or skirt with onion and peppers and a Chinese sauce on it. I also got a side of vegetables mainly eating the broccoli out of it. Now I am pretty sure these Chinese sauces had some carbs in it and probably more than I wanted to consume but I have done pretty well with my carb in take the rest of the day so I feel like this overage will not completely throw me off track.

For dinner I had Caeser Salad, steak, bacon wrapped shrimp and some mashed cauliflower. I shared pictures below of the food I prepared but didn’t have much light by the grill so it may be hard to see the steaks.

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Keto diet restart: Day #2

2019-01-12T07:05:00.002-08:00

Today I didn’t have a lot of time to prepare a meal so I made sure with what I had in the refrigerator. I had some left over chicken that I took and shredded up and added taco seasoning to flavor and then I mixed in some fresh avocado which is one of my go to items to make me feel fuller throughout the day.
Snacks for the day consisted of a few serving of cashews and mixed nuts. I also changed it up to day and had come celery with cream cheese on it.

For dinner I had to stop by Chick-Fil-a and pick up some food because I didn’t have time to cook. So I went with my go to meal of chicken nuggets and a side salad with ranch. While eating fast food isn’t ideal and shouldn’t become a habit Chick-fil-a is a great place to eat at because when I order through there app I can see how many carbs, calories, fat etc. that is in what I am eating and I can add and subtract items to see how it affects these totals.

You may be wondering what I had for breakfast well I and following a plan that involves intermittent fasting. In doing this I stop eating at 7 o’clock every night and do not eat an actual meal until 11 o’clock the next morning. I do drink my version of bullet proof coffee in the mornings with Kerry gold butter, coconut oil and mct oil. The fats in my morning coffee help me not be hungry through out the morning and once your body get use to this you will feel great.

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Keto Diet restart: Day #1

2019-01-10T20:20:00.001-08:00

So today I started back up on the Keto diet which means cutting all sugar from my diet and watching many carbs I take in everyday. My main focus the first few days of starting back on the Keto diet is to. 100% cut any sugar out of my diet. So I have not kept up with exact numbers as far as calories and such because I want to get my body adapted to not eating sugar and make sure I don’t have to many hunger pangs. I am also using intermittent fasting to help me lose weight which basically means I am only eating between 12p.m. to 8 p.m. This technique really aides in digestion and has made me feel better eating on a tighter schedule.

While I don’t eat anything during that time period I do still drink my version of bullet proof coffee which is coffee with coconut oil, Kerrygold butter and MCT oil added. If you try this coffee out make sure you purchase a hand mixer to blend your coffee otherwise the fats you added will just float to the top and your coffee will not taste very good.

For lunch I had some plain chicken with garlic seasoning, green beans and some broccoli and cheese . Broccoli is one of my go to foods on the Keto diet. It’s a great side dish that is high in fiber and it’s easy to cook(I usually buy the frozen steamer bags from Wal-mart).

For dinner I had to pick up something quick because my son had a basketball game. So you may be thinking it’s hard to find low carb meals when eating out, but I discovered some low carb meals when I followed the Keto diet before. Chick fil-a is my go to for this. If you order food with the Chick fil-a app it will tell you how many carbs are in the meal you are ordering. So my go to meal is chicken nuggets and a side salad with no carrots. You can have creamy salad dressings such as ranch so this makes this meal a great go to when you have to eat out.

This was pretty much everything I ate today except for a snack of some plain cashews. While cashews are not super high in carbs you got to watch your portions when eating these.

So that was Day 1 of my Keto diet restart. I will add to my journal probably once a week and also
share recipes as I go. I tend to make up recipes based of what is allowed on the Keto Diet so I am sure I’ll be working on some new ones in the next week or so.

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Keto Recipe #2: Easy Chicken tenders for Keto inspired meals

2019-01-07T08:32:00.002-08:00

Keto Recipes #1: Keto friendly “Crack Chicken”

2018-12-28T19:56:00.002-08:00

I have been following the keto diet off and on for awhile now and I feel like it is a great fit for me because of the great meaty and cheesy recipe choices. My version of “crack” chicken is a little different than some of the versions out there but it is definitely Keto friendly.

I like to start by cooking my chicken in my instapot which only takes about 12 minutes even if you buy chicken breasts. I usually cook my chicken with low or no sodium chicken broth and then add some minced garlic to liquid. Once it is finished you will be able to shred the chicken easily or you can just add it to the dish as is. I then take shredded cheese, cream cheese and heavy whipping cream and put in a microwave safe bowl and start by warming it for about a minute or so. I think stir it until it all mixes together and make like a cheese sauce, you may have to warm it a little more to get it to mix together.

Next step is to take out a dish you would bake in and add your chicken first. Next I spread the cheese sauce over the top of the chicken and then I add bacon to the top aswell and add some more shredded cheese to the dish(optional). After you add your topping you can now bake it at 350 degrees for 10-15 minutes to melt the cheese and let everything cook together.

Some other things that I might add to it are cauliflower or broccoli(I usually just cook it on the side). Another option to give it a little kick is to add a can of rotel but careful because the tomatoes are not carb free but if this is your only carbs for the day you should be fine.

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Keto-Friendly “Crack Chicken”
Disclaimer ( all my recipes and measurements are approximate as I make this stuff up as I go)

3 lbs boneless skinless chicken breast
8 ounces of shredded cheese
1 block of cream cheese(sometimes I only use half )
Heavy whipping cream (just add enough to cheese mix to make it mix up)
Bacon (cook in microwave before putting on top)

1 can of Rotel (this is completely optional but it does add a good bit of flavor but also adds some carbs)

(use the instant pot to precook your chicken for much faster cooking times)

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