Keto Chipotle Prawn & Broccoli Salad

It’s a common misconception that keto is just about bacon, eggs and cheese. In reality, there is a variety of foods you should eat to get all the nutrients you need. For this salad I used a few simple ingredients. The dressing is full of smokey flavour – not too spicy and with a nice hint of lime.




Hands-on10 minutesOverall15 minutes

Nutritional values (per serving)

Total Carbs 12.6 grams
Fiber 4.1 grams
Net Carbs 8.5 grams
Protein 29.2 grams
Fat 38.2 grams
of which Saturated 5.3 grams
Energy 509 kcal
Magnesium 84 mg (21% RDA)
Potassium 786 mg (39% EMR)
Macronutrient ratio: Calories from carbs (7%), protein (24%), fat (69%)

Ingredients (makes 2 servings)

Dressing:
.  ¼ cup Chipotle Lime Paleo Mayonnaise (60 g/ 2.1 oz) – you can make your own and add chipotle powder and lime zest to taste
. 2 tbsp extra virgin olive oil (30 ml)
.  2 tbsp water or chicken stock (30 ml)
. 1 tbsp fresh lime juice (15 ml)
. salt and pepper, to taste




Salad:

. 250 g cooked prawns or shrimp (8.8 oz)
. ½ medium broccoli, cut in florets (200 g/ 7.1 oz)
. ½ medium red bell pepper, sliced (60 g/ 2.1 oz)
. ½ small red onion, sliced (30 g/ 1.1 oz)
. 4 cups mixed leafy greens of choice (120 g/ 4.2 oz)
. 1 tbsp chopped cilantro or parsley

Instructions

1.  Prepare the dressing by mixing the mayonnaise, olive oil, and lime juice. Season with salt and pepper to taste.

Keto Chipotle Prawn & Broccoli Salad

2. Place the cooked prawns in a bowl, add half of the dressing and combine well. Keep the remaining dressing for later.

3. Steam or boil the broccoli florets until crisp tender, for 5-7 minutes. Then, place the cooked broccoli in ice water to quickly cool down. Drain and set aside.




4. Slice the red pepper and onion. Assemble the salad by dividing the ingredients between 2 bowls.

5. Start with the greens, add the cooked broccoli florets (cut in smaller pieces if needed), sliced red pepper and sliced onion. Top with the dressed prawns and drizzle with the remaining dressing. Finish by adding chopped cilantro and cracked black pepper.

Source:Martina Slajerova




 

Keto Golden Turmeric Milk

Have you tried turmeric milk yet? I’ve been making turmeric milk for many years, even before I went keto. Back then I used to drink it with honey which I now skip or substitute with stevia or Erythritol.




So what is golden milk? Turmeric, which is the main ingredient, gives this milk the vibrant golden colour and is responsible for its several health benefits. Turmeric is a powerful adaptogen and just like ginseng, green tea, maca or ashwagandha, it can help improve your health in several ways. Some of the beneficial effects of turmeric are:

. Curcumin, that gives turmeric its vibrant colour, has anti-inflammatory effects. Inflammation is the main cause of heart disease and a contributor to many common Western diseases.
. It has antioxidant properties protecting our body from free radical damage
. Can help prevent and even treat cancer
. Immune boosting properties (it’s perfect for this time of year!)
. Helps relieve muscle pain
. Improves digestion
. Has anti-stress and anti-ageing effects
. Is beneficial for endocrine and neuroendocrine systems. It can improve autoimmune conditions such as Hashimoto’s or rheumatoid arthritis

I don’t think that golden milk is to everyone’s taste – some say it’s an acquired taste – but I totally love it. It’s great any time of the year, both iced and hot. Turmeric in now in season and I’ll be sharing even more recipes using this amazing herb so stay tuned 🙂

Hands-on5 minutesOverall15 minutes

Nutritional values (per serving, 1 cup)

Total Carbs 5.5 grams
Fiber 0.8 grams
Net Carbs 4.7 grams
Protein 3 grams
Fat 25.6 grams
of which Saturated 21.5 grams
Energy (calories) 247 kcal
Magnesium 54 mg (14% RDA)
Potassium 268 mg (13% EMR)
Macronutrient ratio: Calories from carbs (7%), protein (5%), fat (88%).

Ingredients (makes 4 regular or 8 small servings)

. 2 cups coconut milk (480 ml/ 16 fl oz) – I like Aroy-D
. 2 cups unsweetened almond milk (480 ml/ 16 fl oz)
. 2 tbsp freshly grated turmeric or 2 tsp ground turmeric
. 1 tbsp freshly grated ginger or 1 tsp ground ginger
. 1 tsp cinnamon
. 1 tsp vanilla powder
. ¼ tsp ground black pepper (significantly improves absorption of turmeric)
. 2 tbsp Erythritol or Swerve (20 g/ 0.7 oz) or Stevia drops to taste (I like NuNaturals)
. Optional: 2 tbsp virgin coconut oil or MCT oil or Brain Octane Oil
Note: a regular serving is 1 cup, a small serving is ½ cup.




Instructions

1. Grate the ginger and turmeric. I recommend using protective gloves, as turmeric root stains and is hard to clean. Same applies to your kitchen counter and chopping board. The vibrant turmeric colour will fade away over time but it’s better if you prevent it from touching surfaces that you care about.

Keto Golden Turmeric Milk

Depending on the availability and preference, you can use fresh turmeric and ginger or ground turmeric and ginger powder.

Keto Golden Turmeric Milk

2. Pour the coconut milk and almond milk into a sauce pan. Add grated turmeric and ginger, cinnamon, vanilla powder, black pepper and Erythritol.

Keto Golden Turmeric Milk

3. Bring to a boil and simmer for 5 minutes. Turn off the heat and let it sit for 5 minutes. Strain through a fine-mesh sieve and discard the spices. Optionally, add coconut oil and combine using a hand whisk or pour in a blender and pulse until sooth and frothy.

Keto Golden Turmeric Milk

4. Serve immediately …

Keto Golden Turmeric Milk

… or let it cool down and drink with ice. Store it in an airtight container in the fridge for up to 5 days. The spices will settle at the bottom – make sure to stir it before serving.





Keto Golden Turmeric Milk

Source:Martina Slajerova




 

Keto Golden Turmeric Iced Latte

A summer twist on an anti-inflammatory classic. It always make me laugh why a golden milk latte is called a latte because it doesn’t contain any coffee! Turmeric is way better for you than coffee anyway.




Turmeric is a powerful adaptogen and just like ginseng, green tea, maca or ashwagandha, it’s great for your health in so many ways (More about health benefits is in the original recipe for hot Golden Turmeric Milk).

Need another excuse to give this Keto Iced Golden Milk Latte a try? Ok, one more, it tastes delicious! It’s dairy free too so if you’re Keto Vegan this one’s for you.

Hands-on10 minutesOverall10 minutes

Hands-on10 minutesOverall10 minutes

Total Carbs 5.3 grams
Fiber 0.8 grams
Net Carbs 4.4 grams
Protein 3 grams
Fat 25.6 grams
of which Saturated 21.5 grams
Energy 247 kcal
Magnesium 54 mg (14% RDA)
Potassium 269 mg (13% EMR)
Macronutrient ratio: Calories from carbs (7%), protein (5%), fat (88%)

Ingredients (makes 4 regular or 8 small servings)

. 2 cups coconut milk (480 ml/ 16 fl oz)
. 2 cups unsweetened almond milk, or water for nut-free (480 ml/ 16 fl oz)
. 2 tbsp freshly grated turmeric or 2 tsp ground turmeric
. 1 tbsp freshly grated ginger or 1 tsp ground ginger
. 1 tsp cinnamon
. 1 tsp vanilla powder
. ¼ tsp ground black pepper (do not skip – it significantly improves absorption of turmeric)
. Optional: 2 tbsp Erythritol or Swerve (20 g/ 0.7 oz) or Stevia drops to taste
. Optional: 2 tbsp virgin coconut oil or MCT oil or Brain Octane Oil
. ice to taste
Note: a regular serving is 1 cup, a small serving is ½ cup.

Instructions

1. Grate the ginger and turmeric. I’d recommend using protective gloves as the turmeric will stain your fingers. Same applies to your kitchen work top or chopping board so best to avoid your most loved surfaces.

Keto Golden Turmeric Iced Latte

2. Place the coconut and almond milk in a pan . Add the grated turmeric, ginger, vanilla, black pepper. Optionally, add erythritol and MCT oil (extra energy boost).




3. Bring to the boil and simmer for 5 minutes. Turn off the heat and allow to stand for 5 minutes. Strain through a muslin cloth and discard the spices. Option to add the extra coconut oil, my favourite, stir and pour into a hand blender and pulse until frothy.

Keto Golden Turmeric Iced Latte

4. Allow to cool. Option to then place in the fridge for approximately 15 minutes until chilled. Place ice in a glass and pour over the Dairy Free Iced Golden Milk Latte.

Keto Golden Turmeric Iced Latte

5. Store in an airtight container in the fridge for up to 5 days. The spices will settle, so simply give the golden milk a quick stir before serving.

Keto Golden Turmeric Iced Latte




Source:Martina Slajerova

 

Vanilla Keto Smoothie

Smoothies are great for breakfast on those days you don’t have time to cook. They take just a few minutes to prepare and don’t require any cooking skills. This one is not only delicious but also is boosted with fat-burning MCTs and extra protein that will keep you sated for longer. If you don’t want to use eggs or dairy, I included several alternatives that work equally well. Enjoy! 🙂




Hands-on5 minutesOverall5 minutes

Nutritional values (per serving)

Total Carbs 5.1 grams
Fiber 0 grams
Net Carbs 5.1 grams
Protein 34.6 grams
Fat 45.2 grams
of which Saturated 29.4 grams
Energy 566 kcal
Magnesium 26 mg (6%)
Potassium 598 mg (30%)
Macronutrient ratio: Calories from carbs (4%), protein (25%), fat (72%). Nutrition facts may change with the suggested alternatives.

Ingredients (makes 1 serving)

.  2 large eggs or 1-2 tbsp chia seeds or 1-2 tbsp coconut butter or almond butter
. ½ cup soured cream or coconut milk (I like Aroy-D coconut milk) (115 g / 4.1 oz)
. ¼ cup vanilla or plain whey protein or egg white protein powder (Jay Robb) or collagen powder or plant-based NuZest (25 g / 0.9 oz)
. 1 tbsp MCT oil or extra virgin coconut oil
. 1 vanilla bean or 1 tsp vanilla extract (you can make your own)
. 3-5 drops Stevia extract
. ¼ cup water + ½ cup ice




Instructions

Place the soured cream, eggs, whey or egg white protein powder, water, vanilla, stevia and ice into a blender (I use Kenwood blender). Pulse until smooth and serve immediately!

Smoothies are great for breakfast on those days you don't have time to cook. They take just a few minutes to prepare and don't require any cooking skills. This one is not only delicious but also is boosted with fat-burning MCTs and extra protein that will keep you sated for longer. If you don't want to use eggs or dairy, I included several alternatives that work equally well. Enjoy! :-)

You can use vanilla beans or sugar-free vanilla extract. If using vanilla beans, cut them lenghtwise and scrape the tiny seeds out. I buy mine in bulk on Amazon. Use either whey protein or egg white protein powder or hydrolysed gelatine powder. All of these work great.

Smoothies are great for breakfast on those days you don't have time to cook. They take just a few minutes to prepare and don't require any cooking skills. This one is not only delicious but also is boosted with fat-burning MCTs and extra protein that will keep you sated for longer. If you don't want to use eggs or dairy, I included several alternatives that work equally well. Enjoy! :-)

If you are worried about using raw eggs, try ground chia seeds or coconut butter instead.
If a recipe calls for raw eggs and you are concerned about the potential risk of Salmonella, you can make it safe by using pasteurized eggs. To pasteurize eggs at home, simply pour enough water in a saucepan to cover the eggs. Heat to about 140 F / 60 C. Using a spoon, slowly place the eggs into the saucepan. Keep the eggs in the water for about 3 minutes. This should be enough to pasteurize the eggs and kill any potential bacteria. Let the eggs cool down and store in the fridge for 6-8 weeks.

Smoothies are great for breakfast on those days you don't have time to cook. They take just a few minutes to prepare and don't require any cooking skills. This one is not only delicious but also is boosted with fat-burning MCTs and extra protein that will keep you sated for longer. If you don't want to use eggs or dairy, I included several alternatives that work equally well. Enjoy! :-)




Ideally, use MCT oil. If you don’t have any, use coconut oil. Both MCT and coconut oil will boost fat burn and work great in this recipe. Just make sure you blend it well or the coconut oil will clump up. Unlike MCT oil, coconut oil solidifies easily.

Smoothies are great for breakfast on those days you don't have time to cook. They take just a few minutes to prepare and don't require any cooking skills. This one is not only delicious but also is boosted with fat-burning MCTs and extra protein that will keep you sated for longer. If you don't want to use eggs or dairy, I included several alternatives that work equally well. Enjoy! :-)

Enjoy!

Smoothies are great for breakfast on those days you don't have time to cook. They take just a few minutes to prepare and don't require any cooking skills. This one is not only delicious but also is boosted with fat-burning MCTs and extra protein that will keep you sated for longer. If you don't want to use eggs or dairy, I included several alternatives that work equally well. Enjoy! :-)

Source:Martina Slojerova




 

5 Ingredient Keto Salad

Simple salads like this one are my go-to meal when I don’t have time to cook. Technically it’s made with eight ingredients but I didn’t count the salt, pepper and ghee as these are used in most savoury recipes.




I made my keto & paleo salad with crispy bacon and chicken breast cooked in a skillet and then finished off in the oven. If you’re short on time, simply use leftover rotisserie chicken. I also used avocado which is the key ingredient that will provide heart-healthy monounsaturated fats and electrolytes to keep keto-flu at bay.

Finally, I drizzled some ranch dressing on top. You can make your own or you can use a ready made option like Primal Kitchen made with avocado oil and no additives.

Hands-on10 minutesOverall20 minutes

Nutritional values (per serving)

 

Total Carbs 10.5 grams
Fiber 7.4 grams
Net Carbs 3.1 grams
Protein 38.7 grams
Fat 43.8 grams
of which Saturated 10.1 grams
Energy 581 kcal
Magnesium 79 mg (20% RDA)
Potassium 1,031 mg (52% EMR)
Macronutrient ratio: Calories from carbs (2%), protein (28%), fat (70%)

Ingredients (makes 2 servings)

2 boneless chicken breasts, skin on (285 g/ 10 oz)
6 thin-cut slices bacon or 3 regular slices (90 g/ 3.2 oz)
1 large avocado, sliced (200 g/ 7.1 oz)
4 cups mixed leafy greens of choice (120 g/ 4.2 oz)
4 tbsp Paleo Ranch Dressing (60 ml/ 2 fl oz) – or you can make your own Keto Ranch Dressing (recipe contains dairy)
ghee or duck fat for greasing
salt and pepper, to taste




Instructions

1 Preheat the oven to 200 C/ 400 F. Start by crisping up the chicken breasts. Season the chicken breasts with salt and pepper from all sides. Grease a small skillet with ghee or duck fat. Place the chicken breasts, skin side down, on the hot pan.

2 Without moving it, cook the chicken on high until golden brown and crispy, for 5-6 minutes. Then, flip the chicken on the other side, cook for 30 seconds. Transfer the skillet into the oven.

5 Ingredient Keto Salad

3 Cook the chicken for 10-15 minutes. WIt’s done when an instant read thermometer inserted into the thickest part reads 74 C/ 165 F.

4 If you want to bake the bacon in the oven, spread the slices over a baking sheet lined with parchment paper and bake for 10 minutes …

5 Ingredient Keto Salad

 

… until crispy and golden brown. Alternatively, you can crisp up the bacon separately on a frying pan.

5 Ingredient Keto Salad

5 Once the chicken is cooked, transfer to a cutting board and let it rest for 5 minutes.

6 Slice the avocado and the cooked chicken. Assemble the salad: start with the leafy greens, and then add avocado, crispy bacon and sliced chicken.

5 Ingredient Keto Salad




7 Top each salad with 2 tablespoons of Ranch Dressing.

5 Ingredient Keto Salad

This salad is best served immediately. You can always keep some cooked chicken and crisped up bacon in the fridge and reheat or simply use cold.

5 Ingredient Keto Salad

Source: ketodietapp.com