Category: Recipes

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Pan-fried Salmon & Sautéed Veggies

Today we will find ways of including essential Omega-3 fats into our menu!
To help give our brains the building blocks it needs to function optimally!

And to do this, we will be making Pan-fried Salmon with sautéed veggies. This will be a mouth-watering way to get these omega 3 fats into your day.

Pan-fried Salmon with Sauteed Veggies (Serves 2)

Ingredients

  • 2 – 5ounce salmon fillets
  • 5 tbsp. butter
  • Sea salt & black pepper to taste
  • 4 cups chopped mixed veggies of your choice like asparagus, broccoli, cauliflower, carrots, and mushrooms,
  • 1 large lemon

Directions

    1. First, rinse the salmon fillets and pat dry, then season with salt and pepper to taste and set aside.
    2. Next, chop all the veggies and place them in a large skillet over medium-high heat and add 2 tbsp. of butter. Once melted, toss in the veggies and add Salt and pepper to taste and stir for 5-8 min or until tender.
    3. Once cooked, place veggies in a covered bowl & set aside. Next, add another 3 tbsp. of butter to the skillet and gently lay the salmon fillets skin side down.
    4. Let them Cook for 5-7 min, the fleshy side should turn into golden brown, then gently flip and cook for another 5 min.
    5. Once done, serve the fillet with the sautéed veggies and slice the lemon to squeeze on top of the crispy salmon and enjoy!
      This yummy dish will help keep you on track towards your goals and help keep your brain healthy
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Easy Keto Cake Base Recipe

For today’s recipe, we will find ways to have our cake and eat it too! In honor of the new audio book version of 5th Stage Keto, we are going to make a low carb keto friendly version of a soft and delicious keto cake! Perfect for those birthdays that fall right in the middle of bathing suit season.

This Keto Cake makes it possible to have the best of both worlds, just like 5th stage keto that gives you the ebook and the audiobook!!

This keto cake can be used as the base for your birthday cakes! so here is what you will need to make two medium cakes or one large cake

Keto Birthday Cake  (2 Medium Cake bases)

Dry Ingredients

  • 3 cups almond flour
  • 2/3 cups coconut flour
  • 4 tsp baking powder
  • 1/2 tsp xantham gum
  • 1/2 tsp of salt
  • 1 cup powdered erythritol
    Wet Ingredients
    • 1 cup melted butter
    • 6 eggs
    • 2 cups unsweetened almond milk

    Directions

    1. First, preheat the oven to 350 degrees, then you will put your dry ingredients in a big bowl. Add 3 cups almond flour, 2/3 cups coconut flour, 4 tsp baking powder, 1/2 tsp xantham gum, 1/2 tsp of salt, 1 cup powdered erythritol. Once all those dry ingredients are in a big bowl you will blend them together.
    2. Next add the wet ingredients 1 cup melted butter, 6 eggs, 2 cups unsweetened almond milk then blend it all together.
    3. Finally lay down some parchment paper into a baking pan and pour the mix in, evenly spread it and place into the oven at 350 degrees for 50 to 60 minutes and wala Serve and enjoy!!
      Now you can still stay on track with a little help of an upgraded version of keto cake! You can also simply make a cream cheese base frosting and you are ready to blow out the candles
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Garlic Chicken & Lemon Zucchini Noodles

Today we are making garlic buttered chicken with lemon zest zucchini noodles, this will allow you to beat those pasta cravings without breaking the diet.

Zucchini noodles are a great substitute for pasta that gives us a similar texture of normal pasta without the insulin spikes

so here is what you do to make this yummy dish,

first, you will need a vegetable spiralizer which you will use to turn the zucchini into its noodle form also called a zoodles. These can be found on the recommendation page Here.

Garlic Chicken & Lemon Zest Zucchini Noodles (Serves 2)

Ingredients 

  • 2  6-8oz Chicken Breast
  • Seasoning of your choice for chicken
  • 1 tsp minced garlic for chicken
  • 3 tbsp butter for Chicken
  • 2 fresh lemons
  • 3 large Zucchinis
  • 2 tbsp butter for Zoodles
  • 1 tsp of minced garlic for zoodles
  • Salt and Pepper to taste

Directions

    1. First, lay out a large flat baking sheet and place a layer or two of paper towels on top then you will get 3 large zucchinis and put them through the spiralizer. Next, add the now zoodles on top of the paper towels, then add dashes of salt on top and cover that with another layer of paper towels and softly pat down, this will help suck out the moisture of the zoodles giving them a texture similar to pasta, then let it sit while you cook the chicken
    2. Next, wash and pat dry your 2 chicken breasts, then add the seasoning of your choice including one teaspoon of minced garlic, then place a large pan over medium-high heat and add 3 tablespoons of grass fed butter, next gently lay in the chicken, let it cook until it has turned into a golden brown then flip them over and do the same, once the chicken is fully cooked you can set them aside in a covered bowl.
    3. Then using the same pan you will lightly saute the zoodles, you can add another 2 tablespoons of butter also. Once on the pan squeeze a full lemon on top, then add a bit more garlic and salt and pepper to taste, then continue moving the zoodles for another 3 or so minutes.
    4. Once the Zoodles are tender serve onto two large plates and add your now cooked garlic buttered chicken breast, then sprinkle some more lemon on top and wala you have a yummy low carb version of pasta!!
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Ultimate Keto Salad

Today we are making the ultimate keto salad Full full of healthy fats, good protein and micronutrients to fuel your engine!

This is a healthy and absolutely delicious salad that you can have at work for lunch or even for dinner.

easy to make and your free to change the ingredients as long as the key ingredients are used and those are the MCT Oil, Pili Nuts, Avocados and any Protein used is cooked in Grass-fed Butter and Extra virgin Olive oil.

So here is what you need to make one ultimate keto salad

Ultimate Keto Salad  (Serves 1)

Ingredients for Protein

    • 5 – 8 oz boneless chicken breast or Steak
    • 2 tbsp butter
    • 2 tbsp of extra virgin Olive Oil
    • 2 strips of Bacon

Ingredients for Salad

  • Big Bowl with Bed of mixed Greens
  • 1/2 cup shredded carrots
  • 1 small tomato – chopped
  • 1 celery stick – chopped
  • 1/2 Cucumber – sliced
  • 1/2 cup cheese – Feta, Colby Jack or blue cheese
  • 1/2 avocado sliced
  • 1 hand-full of Pili Nuts
  • Dressing of your choice – Vinaigrette, Chipotle-lime or Ranch Dressing
  • 1/2 tbsp of MCT oil
  • 1/2 squeezed lime
  • salt and pepper to taste

Directions

    1. First, you will get your protein, you can choose from steak or chicken then place on medium high heat and pan fry in Grass fed buttered and extra virgin olive oil.
    2. While that cooks set up a big bowl with a bed of mixed leafy greens like spinach, arugula, kale or lettuce and then add shredded carrots, next thinly chop a small tomato and one celery stick and add them to the mix.
    3. Follow that with slicing half a cucumber and lay it on top. Next, add some cheese for extra flavor, you can choose from feta cheese to pepper or Colby jack or even blue cheese if you like it.
    4. Then slice half of an avocado and lay it on and lastly add a handful of pill nuts which are great sources of healthy fats that give an added yummy texture to your ultimate keto salad.
    5. Next add your dressing you can either make your own or simply go with a savory vinaigrette, a chipotle lime or even a ranch dressing. Once added mix all the ingredients together in your big bowl.
    6. Then, once the protein of your choice is cooked and ready you can chop the chicken or steak, then crisp the bacon and add all proteins to the salad.
    7. And we will finish this salad with a drizzle of 1/2 a tablespoon of MCT oil, and half of a squeezed lime then add few dashes of salt and pepper to taste.
And Wala!! You can enjoy this big salad full of healthy fats good protein and a diversity of veggies that will help keep you full for hours!!

Plus it tastes amazing, who said salads have to be boring well they certainly are not on a keto lifestyle!

You can make this salad the night before and take it to work the next day, simply place your protein in a plastic bag to reheat on your lunch break and  wait to add the dressing until you’re ready to eat

I don’t know about you but to me, this sounds like the best diet to stick to!

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Keto Chicken Enchilada Soup

The saying goes, “the dirtier the kitchen the better the food will taste”, but this doesn’t always have to be the case.

You see, cooking a large family meal can sometimes take up your entire day but learn how to change that with this recipe!!

So what’s on the menu today, well today, we are making a warm and soothing keto chicken Enchilada soup and to do this we will be using a slow cooker also called a crock pot!!

Slow cookers are an essential tool to any kitchen, it really doesn’t get easier than making a meal in a slow cooker. Simply put all the ingredients in, set the timer and then you’re free to go about your day.

Here is a link to the one i use on the recommendations page of this website.

So, this is what you will need to make this yummy dish that can feed the whole family,

Keto Chicken Enchilada Soup  (Serves 3-4)

Ingredients

  • 2 lbs. boneless chicken breast
  • 4 tbsp. butter
  • 1 yellow onion
  • 2 tomatoes
  • 2 carrots
  • 2 stick celery
  • 1 jalapeno
  • 2 cloves garlic, crushed
  • 1 ½ tsp. dried thyme
  • 2 tsp. dried oregano
  • 1 tbsp. chili powder
  • 1 tbsp. cumin
  • ½ tsp. paprika
  • Salt and pepper to taste
  • 4 cups chicken stock
  • 2 large avocados, pitted & sliced

Directions

  1. Wash and pat dry the chicken, then Place the chicken at the bottom of the crock pot along with the butter and add the 4 cups of chicken stock.
  2. Then add the spices and seasonings as well as the crushed garlic and cover it, setting the timer for 2 hours on high heat.
  3. while that cooks chop your veggies, then once the 2 hours are up, add the chopped veggies to the slow cooker.
  4. Cover and cook on high heat for about another 2 hours. Then, once it is ready, served it in a bowl and add a few slices of avocado, as well as some cilantro for garnish and top it off with some shredded cheese, Sooo Good!!!
    Don’t forget to squeeze some fresh lemon on top!! Plus you can have it with some pork rinds for some added crunch!!
    I don’t know about you but this sounds like a diet I can stick to!!