Cheese, glorious cheese!

If you have to give up bread, at least you can keep your cheese habit on the ketogenic diet. Recipe »

Pizza? On a diet?

With a limited amount of sauce and a delicious crust made of cauliflower, pizza can remain a staple of your diet. Recipe »

A world of bacon

The ketogenic diet will challenge your imagination. How many ways can I use bacon in one day? Oodles and oodles of possibilities. Recipe »

Wheres the beef?

The mainstay of the keto diet is protein. Steak, chicken, seafood, and low-carb veggies keep you feeling full and happy. Recipe »

The perfect ending...

With some heavy whipping cream and cocoa, you can enjoy the same delish desserts you\'ve always craved. Yum! Recipe »

 

Day 3: Chicken and stuffed jalapeno pepper leftovers

I AM FEELING THE ENERGY!

I even had a coworker notice. She said I wasn’t as groggy in the morning as I usually am. I am reaping the keto bennies already! Why oh why do I ever go off this plan?

I had the usual breakfast at my desk at work: 2 scrambled eggs with cheese and 2 sausage patties

For lunch, I had a small salad and about 6 of the leftover stuffed peppers from last night. I made the rounds at the office, offering my coworkers some hors d’ouevres and the peppers were a hit!

2014-01-29 19.21.45For dinner, Rick cooked chicken and green peppers in a delicious spicy green Mexican sauce. I forgot to take a picture, but I have pictures of the jar. It’s low carb (3 g. per serving) He used the whole jar with 9 chicken tenders, cut into bite sized pieces. I ate about half the jar, or 9 grams of carbs.

It was just the right amount of heat and spice, and tasted really good.

Later, I was still a bit hungry, so I took some of the leftover cream cheese/spicy sausage mixture that I used to fill the peppers and stuffed it into a low carb tortilla. It was quick and delicious. Gotta love leftovers!

I’ve been trying to cut down on the diet pop consumption. Zero carb Sparkling Ice helps a lot. I especially love the black raspberry and lemon lime flavors.

2014-01-29 19.21.59

Day 2: Stuffed jalapenos – perfect low carb / keto snack

Day 2 of my new beginning went swimmingly. I’m getting right back into the swing of things.

Breakfast was Rick’s egg/sausage/cheese bowl. As usual, eggs will be a staple of the plan – especially for breakfast.

2014-01-28 13.17.43Lunch – I had to meet Rick at the airport to return our rental car. That took up nearly 45 minutes of driving time, so I needed a quick, low-carb restaurant. The Senate Diner near my workplace is pretty fast, so we dropped in there.

I ordered two coney dogs with no buns. Delicious as I remembered.

We planned to have leftover marinara sauce on something, so I tried my fake “fettucini recipe.” It’s hardly a recipe, since all I do is trim fettucini-sized pieces from a yellow squash using a potato peeler. Plop the squash on a plate, cover with marinara and cheese and voila!

2014-01-28 19.17.48

I’d been meaning to try Lindsey’s stuffed jalapenos for a snack treat. They turned out really good, but they really didn’t taste much like jalapenos. They could have been any stuffed pepper. Maybe I should have left some of the seeds, or more membrane, in the peppers. I mean the filling was great, but I missed having the jalapeno flavor.

I’ll add this recipe to my Healthy Keto, since it’s pretty tasty.

That’s it; made it through day two with no hitches. Already feeling the energy. When I got in the car after work, after a few minutes, Rick said, “Well, you’re in a good mood!”

Was I? I think I had more than the usual energy after a long day at work. Let’s see what happens. On to day three….

Starting all over again, Day 1

The keto plan was the answer to my weight-loss prayers: I lost approximately 40 pounds in around 6 months. And then I started fooling around…

Well, maybe I’ll have a couple of pieces of toast. How bad could it be?

Boy, that pizza crust looks great. Maybe this one time, I’ll eat the entire piece of pizza, not just the toppings.

Hmm, maybe I’ll eat what I want at this party, then I’ll get back on track starting Monday.

I regained the weight – at least 35 of those pounds straggled back on. So, I started over, and stopped, and regained. And started over, and stopped, and regained.

And…in order to beat myself up a little more, let me remind myself that – not only did I regain all that weight – I also could have been LOSING another 40 (or more) during this same time span! An 80-pound weight loss puts me into “normal” sizes and a happy happy place.

What to do? Go back to the beginning.

Strict keto, journalizing, immerse myself in the topic. I started a keto recipe site last year; keep that up to date. Live, eat, and breath the keto lifestyle. No other choice. It worked before, and it will work again.

product_BuffaloRanch1Day 1:

Breakfast – 2 scrambled eggs, one sausage patty, topped with 2 ounces grated cheddar.

Lunch – mixed greens, 2 ounces grated cheddar, topped with Wishbone Buffalo ranch dressing (2g carbs) and 14 almonds

Dinner – one small squash (cut to resemble fettucini) topped with Rick’s marinara sauce and cheddar cheese (we’re out of mozarella).

Snack – salt and vinegar pork rinds with 2 tbsp french onion chip dip.

keto cream cheese and jalapenos

Low carb and keto jalapeno popper quiche – cream cheese and jalapenos never tasted so good!

I adapted this recipe from the Closet Cooking website to reduce the amount of carbs.

Who needs crust? It was a flavorful and delicious start to the day – and I have leftovers so I don’t have to make breakfast tomorrow.

The first time I made this, I didn’t have a glass pie plate, so I used an oblong glass oven-safe dish. It yielded about 8 semi-flat servings. I found my grandma’s round dish, and it turned out thicker and more like a quiche (it almost spilled over the top – so be careful0. Either pan works well, but you need to cook it a bit longer in a smaller pan because it takes longer to solidify the egg in the center.

Servings: makes 8 servings

  • 1/2 cup cream cheese, room temperature (3 g. carbs)
  • 3 jalapenos (one sliced, two diced) [if you’re using sliced jalapenos from a jar – approx. 20-25] (approx. 1.5g carbs)
  • 1 cup heavy cream (6.6 g carbs)
  • 5 large eggs, lightly beaten (3g carbs)
  • 1/2 cup cheddar cheese, grated (optional) (<1 g carbs) (save for top of quiche)
  1. Put the cream cheese in a microwave-safe dish and heat for 20-30 seconds
  2. Beat the eggs, mix in the cream, and add the softened cream cheese (I use a whisk and the cream cheese mostly mixes in)
  3. Add the chopped jalapenos
  4. Bake in a preheated 350F oven for 25-30 minutes, perhaps a bit more depending on oven and pan size (I place the glass pie plate on top of a cookie sheet for easier handling)
  5. Remove from oven, sprinkle on grated cheese, reheat for a minute or two until it’s melted on top
  6. Optional – arrange a few jalapeno slices on top for presentation

I don’t miss the crust.

Total carbs for whole pan = approximately 14 grams. There are only 1.7 grams of carbs per serving! Believe me, you’ll have at least 2 plates.

keto cream cheese recipe

In the oblong pan

Quiche in a round pie pan

Quiche in a round pie pan

 

BLT in a pita goes southwest with some chipotle dressing

I was craving a BLT. I decided to recreate the sandwich without bread by eating it from a bowl, with mayo drizzled on top. However, the recipe changed as I started to experiment.

First, I microwaved some of that ready-in-a-minute bacon. I like it crisp, so I overcooked it a bit.

keto BLTThen I tossed some mixed greens in a medium-sized bowl, chopped up one slice of tomato (go lightly; there are a few carbs), and threw in the bacon.

Hmmmm. What if I put it in 1/2 a low-carb pita bread?

I use Sophia’s whole wheat pocket pita. One pita is 7g, and I usually only use half.

low-carb-pita-breadI stuffed the mix inside the pita, and went to the fridge for some mayo…where I discovered a new dressing we love: Hidden Valley Farmhouse Southwest Chipotle.

The entire “simple BLT” idea because a southwest salad in a pita. Carb total – The pita is 3.5g, the dressing is 2g and the tomato is <1g. Total = <6.5g

Keto / low carb pizza crust – made from cream cheese

This is my all-time favorite crust. The cream cheese gives it a great flavor. It’s a very thin crust, but it’s the best one I’ve found on the keto diet. I’d love to give credit to the creator, but it was one of those low-carb recipes passed around on Facebook.

1 (8 oz) package of cream cheese, room temperature
2 eggs
1/4 tsp ground black pepper
1 tsp garlic powder
1/4 cup grated parmesan cheese
Preheat oven to 375.

Lightly spay a 9×13 baking dish with cooking spray. With a handheld mixer, mix cream cheese, eggs, pepper, garlic powder and parmesan cheese until combined. Spread into baking dish. Bake for 15-20 minutes, our until golden brown. Allow crust to cool for 10 minutes.

Top with low-carb pizza sauce (or enchilada sauce) and toppings. Bake 12-15 minutes, until cheese is melted.

Trouble in Keto-ville, but good news about cholesterol

My last post was a few months ago. Seems like yesterday. Here’s a rundown of the events (in terms of the keto diet and related issues).

Number one: gained weight back.

Sigh. I had lost nearly 40 pounds by late fall of 2012. I knew I’d NEVER stop eating on the keto plan. Well, I was wrong.

Slowly, over the course of a few months, I binged on carbs, went back on keto, binged on carbs, returned to the plan, binged on carbs…well, you get the idea.

I closed my eyes to the clothes that got a little more snug – as long as I could. I knew I had to weigh in, or risk gaining it all back through poor planning and avoidance issues.

So, instead of ignoring the problem, I actually WATCHED the scale indicator climb. And went back on, and went back off the keto plan.

Last month, I started getting dizzy spells. Great. I figured I yoyo-dieted my way into type 2 diabetes or worse. I am a doctor-avoider, but it was time; ten years with no check up is foolish. I have whatever I have, and I’d better well face it head on.

So, I found a primary care physician and went for an exam and blood tests. He discovered that I have extremely high blood pressure: 180 over 100. This was news to me. Last time I checked, it was 130 over 90. Well, that was quite a while ago.

I’m on meds, and the bp has gone down. I’m still getting dizzy, but I’m going to get an eye exam, since it only seems to happen at work after an hour or so on the computer. Home on weekends=fine. Or it could be stress. Whatever.

keto-pyramidHere’s the good news for keto dieters.

I’m often told by “carb eaters” that keto is dangerous. “You eat foods with all that fat? Your cholesterol must be sky high!”

WRONG

My bad cholesterol (LDL) was high; HOWEVER, my GOOD CHOLESTEROL (HDL) WAS SOOOOO HIGH, that the overall report is excellent! The doctor gave me his blessing to continue with the keto plan, suggests I incorporate walking and get back to it. I’m going for a complete physical in about a month. We’ll see if we can conquer this dizziness issue.

I also need to conquer this diet issue. I’ve had a relatively good week. Keto breakfast, lunch, and dinner. A few bad snacks, but mostly it’s been no/low carb eating every day. I CAN DO THIS!

Graphic from http://loveabetes.blogspot.com/2013/02/what-am-i-eating-today.html

I love blue cheese dressing: good recipe here

This blue cheese dressing is really creamy and has a nice, tangy flavor. I don’t always bother with every ingredient, but I always use the garlic powder and Worcestershire sauce. Yummy.

Original recipe makes 2 1/2 cups

  • 3/4 cup sour cream
  • 1 1/3 cups mayonnaise
  • 1 teaspoon Worcestershire sauce
  • 1/2 teaspoon dry mustard
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon salt
  • 1/2 teaspoon ground black pepper
  • 4 ounces blue cheese, crumbled

Directions

  1. In a large bowl, whisk together the sour cream, mayonnaise and Worcestershire sauce. Season with mustard, garlic powder, salt and pepper. Stir in blue cheese. Cover, and refrigerate for 24 hours before serving.
Bill's Blue Cheese Dressing
http://allrecipes.com/recipe/bills-blue-cheese-dressing/

Day 9: More success: eggs, kabobs, chili, and almonds

Off to a good start Monday and more of the same on Tuesday.

Breakfast was an omelet and bacon at home. I had a nice relaxing breakfast and some leftover time to blog (I have 4 of them, so it’s tough to keep up.)

Lunch: more leftover chicken/veggie kabobs.

goldSnack at work: Salt and vinegar almonds. I wrote about buying them in another blog. Well, my dozen cans arrived, and I was a bit disappointed. The brand I ate the other day (Gold Emblem from CVS) tasted exactly like salt and vinegar potato chips. The Blue Diamond brand only has a slight vinegar taste, plus some type of tangy chili-like flavor. They’re okay, and I like them enough to eat as a daily snack, but I much preferred the Gold Emblem brand almonds. I’ll have to see if I can find them in bulk.

After work, Rick and I went outside on the deck. It still isn’t very warm in Michigan, and I’ll bet it was in the high 30’s. I lasted about a half hour. I HATE the cold.

I drank a Michelob Ultra 2.5 grams of carb beer and 3 small pieces of andouille sausage dipped in mustard. For dinner, I reheated the Cincinnati chili from Sunday.

For dessert, I made keto-friendly chocolate mousse.

Day 8: Finally, a perfect day

And by perfect day, I mean I stayed on plan all day.

We were going to go to the diner, but we were running late, so I opted to throw together a quick omelet and microwaved bacon.

My lunch was a luxury: Rick made me some chicken kabobs (minus skewers) for me to take during the week. He is the most supportive husband a woman could ask for, especially since he actually likes bbw’s (big beautiful women). He knows I want to lose weight, and he does all he can to support me, even going out of his way to think up the plan to make chicken/veggies for my weekday lunch.

So, I reheated the chicken, didn’t have a tortilla as I had planned (too stale), and that was that for lunch.

Snack was almonds.

Dinner was at Albert’s for trivia night. I had the chicken club salad (grilled chicken), and Jim gave me one of his french fries.

Dessert was at home later: an Adkins bar.

Whew. It felt good to be back on track.