Author Archives for theketobox

Keto Spaghetti Meat Lovers Squash

Where are my pasta lovers? It has been a challenge to let go of our favorite dishes, including the classic spaghetti dish with meat sauce. Luckily, squash are delicious and amazing in their variety. If you haven’t heard of spaghetti squash, I urge you to go to your local grocery store and purchase one. They are usually seasonal, as most squashes are. Squash can be your friend on keto, but to an extent when it comes to the quantity, as you may easily go over your carbohydrate consumption if you consume too much. I recommend using a scale to weigh a desirable amount that meets your caloric deficit. I personally fell in love with this spaghetti squash. It reminds me of an al dente pasta, if cooked right. It is very easy to prepare and make. Once you have purchased a squash, you will cut it in half long ways. You will need a sharp knife, since the skin of the squash is thick like a shell. When the Squash is done baking, you take a fork and scrape the squash inside. In doing so, you will see the squash come apart in thin string like slices, similar to spaghetti. So good! You may apply spaghetti squash with other proteins if you don’t wish to use meat. Being that squash is low calorie and low fat, you will need to add your oils to meet your fat and calorie intake.

For this meal, I made a meat lovers pasta with ground beef and bacon. I also included a curry sauce to top the dish, alongside of sautéed bok choy. The nutritional facts I will include for this recipe will be for the serving size I used for the spaghetti squash alone, without the toppings. I won’t include the serving sizes for the meats since if generally depends on how much you choose to consume. I will add as well the nutritional facts for a single serving of the sauce. Enjoy!

Spaghetti Squash

  • Servings: 2
  • Difficulty: medium-hard
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great weekend dinner

Ingredients

    • 1 Spaghetti Squash
    • Fresh Rosemary
    • Fresh Cilantro
    • Ground Beef
    • Bacon
    • Bok Choy (optional)
    • Curry Sauce
    • 1 tsp. Avocado Oil (to rub on squash)
    • Thyme
    • Garlic Powder

Curry Sauce Ingredients:

    • Curry Paste
    • Coconut Cream
    • Almond Milk
    • Pink Himalayan Salt
    • Thyme

Personal Preference for Ingredients and Macros provided

  • Thai Kitchen Red Curry Paste, Spicy
  • Applegate Organics Uncured Sunday Bacon
  • Whole Foods Grass-Fed Organic Ground Beef
  • Trader Joe’s Organic Coconut Cream
  • Trader Joe’s Unsweetened Original Almond Milk

Directions

  1. Gather Ingredients, aluminum foil, and skillet. Preheat oven to 375 degrees.
  2. Cut Spaghetti Squash long ways with sharp knife. Rub Avocado oil inside the squash covering every corner. Add Seasoning and fresh herbs to add inside.
  3. Grab Aluminum sheet and place in oven. Add the spaghetti squash face down. Bake for 45-50 minutes. You may test if it is ready by piercing it with a fork. If the fork easily goes through, remove from oven.
  4. Grab fork and scrape squash long ways, placing the stringed squash in a separate bowl. Once you removed all the squash from its shell, add more seasoning and the remaining of the fresh herbs to mix in.
  5. On a skillet grab bacon and cook desired amount. Remove bacon once done cooking and set aside.
  6. In the same pan, use bacon grease to cook your ground beef. I like mixing the seasoning and herbs with the raw meat prior. Once cooked, set aside.
  7. Using the same pan, you would cook the bok choy or other vegetable of your choice in the remaining grease. You may also add more oil if the grease has run out in cooking the meat.
  8. In a separate dish, grab ingredients and measuring spoon to mix and make curry sauce. You may leave to chill in the refrigerator for the coconut cream to thicken once cooled.
  9. Once everything is ready, serve yourself and enjoy!

   


Macros with my ingredients:

 

 Total Squash Serving Size 100g
Fat 0g
Protein 1g
Carbohydrates 6g
Fiber 1g
Calories 27g

 

 Total Curry Sauce  1 serving
Fat 5g
Protein 2g
Carbohydrates 4g
Fiber 1g
Calories 68g

ParmCrisps and Grilled Halloumi Keto Salad

This recipe is so simple and easy to make, I can make it every day! It’s a great vegetarian recipe because the Halloumi can easily be mistaken for chicken breast. These salads can be ordered from Greek restaurants, but we prefer to make them at home. This week, we’ll be doing a video recipe instead of just pictures 🙂

Halloumi Salad

  • Servings: 1
  • Difficulty: easy
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A great keto salad that's also vegetarian

Ingredients

    • 3 oz halloumi cheese
    • 1 persian cucumber
    • 5 grape tomatoes
    • 1 handful baby arugula
    • .5 oz chopped walnuts
    • 1 handful of ParmCrisps
    • balsamic vinegar to taste
    • olive oil to taste
    • salt to taste

Directions

  1. Cut the Halloumi into slices (1/3 inch thick or the thickness of chicken breast)
  2. Grill the halloumi for about 3-5 minutes on each side. There should be nice sear marks
  3. Chop walnuts if not chopped already, cut tomatoes in half or quarters and slice cucumber in thin slices
  4. Combine vegetables, Parm Crisps and baby arugula in bowl
  5. Add ParmCrisps to mix for that extra crunch and flavor
  6. Place Halloumi slices on top of salad after they are properly seared
  7. Dress the salad with salt, olive oil and balsamic vinegar
  8. Mix and enjoy!


Macros with my ingredients:

 

1 Salad
Fat 47g
Protein 21g
Carbohydrates 7g
Fiber 3g
Calories 560g

Keto Flaxseed Bread

You are in for a treat, this recipe is amazing and versatile to pair with anything! Packed with fiber, fats, and protein. This isn’t your typical Keto bread, the taste and appearance will have you fooled. I love that I could have a great alternative to bread, because I do miss it and I am sure you do as well. One thing I do miss the most is having my favorite breakfast treat, avocado toast with a poached egg to top it. I recently started adding sardines for extra nutrients.

The process to making this Keto bread is simple, even for first time bakers. Some people take a different approach in making bread. Most separate the egg whites to whisk separately. I did this process for the classic Keto Bread recipe I shared recently. For this Flaxseed Keto bread, I decided to not separate the eggs and the bread came out with just as much volume as it would if I repeated the other process. This recipe makes a total of 14 slices when sliced 1/2 an inch. Each 1/2 inch slice comes to a total of 7g carbohydrates. Of course, your carbohydrate consumption will depend on the cut of your slice. I added the weight of my slice, if you’d prefer to use your scale for accurate measures. I personally find it easy to weigh everything because it is accurate and fast. Unless you take the time to measure each slice with a ruler, but I wouldn’t recommend that approach when you are “hangry”. Thanks to this recipe, I am able to indulge once again and remain in Ketosis! Enjoy!

Ket Flaxseed Bread

  • Servings: 4
  • Difficulty: medium
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great alternative to a loaf of bread

Ingredients

    • 2 cups Organic Flaxseed Meal
    • 1 Tbsp. Baking Powder
    • Pink Himalayan Sea Salt
    • Thyme
    • Garlic Powder
    • Trader Joe’s Everything but the bagel Seasoning
    • 5 eggs
    • 1/3 cup Avocado Oil
    • 1/2 cup of Water
    • OPTIONAL: Cream of Tartar

Personal Preference for Ingredients and Macros provided

  • Trader Joe’s Organic Flaxseed Meal
  • Trader Joe’s Baking Powder
  • Trader Joe’s Everything but the bagel Seasoning/li>

Directions

  1. Gather ingredients, mixing bowl, and bread pan. Preheat oven at 350 degrees.
  2. Add dry ingredients into bowl and mix together. Then, add liquid ingredients and whisk together until smooth. The texture will be thick.
  3. Grab pan and pour in mixture. Add Trader Joe’s Everything but the bagel Seasoning on top or any other seasoning of choice for extra taste as the topping to your crust.
  4. Bake for 20 minutes. Keep in mind, bread is still cooking once removed from the oven. If bread is still a little raw in the center after desired time, remove and set aside. Use your judgment.
  5. Let cool for 30 minutes and slice loaf.


Macros with my ingredients:

 

 

Whole Loaf 1/2 inch slice
Fat 196g 16g
Protein 79g 7g
Carbohydrates 82g 7g
Fiber 48g 4g
Calories 2491g 206g

Jalapeño Poppers

The Ketogenic diet has introduced many flavors into my life. It has allowed me to get creative like a mad scientist in the kitchen. I have recently been reintroduced to eating meat, and discovered once again, bacon. Given so many options in recipes, it is hard to choose one favorite keto snack. It is not an easy choice to make between sweet and savory. However, since bacon is back in the picture, these jalapeño poppers make it an easy decision when in doubt. This treat is perfect for meal prepping especially for those that don’t have much time to cook throughout the week. Make a couple of these bad boys and you’re set. Hard to say how long they will last in your refrigerator, they’re delicious. You may enjoy it alone or pair it with a meal. I enjoyed this yummy snack with my breakfast!
Most people who are starting on the Ketogenic diet are still used to consuming more than one meal a day. The trick to staying full longer is making fat filled snacks, as well as meals in general. The jalapeño popper is great to be paired with a main dish, but even to indulge alone for mid-day pick me up.
Are you strict in counting your Macros to reach your caloric deficit? Macros for this treat depends on the weight of the ingredients. I prefer to weigh my food with a scale, in this case the jalapeños, versus estimating. This way I make sure I don’t get kicked off Ketosis by over eating carbohydrates. Enjoy!

Jalapeno Poppers

  • Servings: 2
  • Difficulty: medium
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great alternative to gingerbread cookies

Ingredients

    • 1 Tbsp Avocado Oil
    • Bacon slice
    • 6oz Cream Cheese
    • Jalapeño half
    • 1oz Steak
    • Seasoning

Personal Preference for Ingredients and Macros provided

  • Kitehill Almond Milk based cream cheese with chives
  • BWhole Foods Grass-fed Meat (I used Flank Steak)
  • Applegate Organics Uncured Sunday Bacon
  • Organic Avocado Oil for High Heat
  • Pink Himalayan Sea Salt
  • Organic Jalapeño
  • Thyme

Directions

  1. Gather Ingredients and skillet.
  2. Cut Jalapeño in half long ways. Remove the seeds to make space to stuff with goodies.
  3. Take cream cheese and add a dollop into the halves of Jalapeño.
  4. Take raw steak and cut a thin slice to add in with cream cheese.
  5. Grab bacon strip and wrap around the popper, making sure to cover every corner. (I like to tuck the bacon into itself. You may use toothpicks as well to hold in place. If desired, I recommend sprinkling fresh rosemary on bacon.
  6. Heat up skillet with avocado oil. 1 Tbsp. would be enough. Considering, the bacon grease from the poppers that are being cooked in the same pan. It depends on your preferences, especially with your macros.
  7. Cook popper until desired texture for the bacon. While flipping around the bacon popper on the skillet, the steak inside is cooking as well.
  8. Remove from skillet onto a plate and enjoy!


Macros with my ingredients:

 

1 Popper
Fat 21g
Protein 11g
Carbohydrates 1g
Fiber 0g
Calories 228g

Keto Eggnog Creamsicles

Its that time of year again when we as adults enjoy making a classic rum holiday drink, Eggnog. In making it keto friendly, we are mainly just substituting the sugar from the original recipe. This year why not make your traditional eggnog drink into a dessert, creamsicles! If you’d like to keep it simple, you may use this recipe the same only adding it into a pitcher to consume as a drink vs Popsicle molds. But honestly, who doesn’t like the idea of a boozy pop? Adults only, of course. You can make a second batch with no alcohol for your kids to enjoy as well. If you do choose to make these creamscile treats, you would have to add less alcohol into the recipe. As you know, liquor does not freeze, especially if the alcohol is over 40 proof. In making eggnog to consume as a drink, typically you would add 7.5 ounces of rum. For the dessert version, I wold suggest adding 4.5 ounces. This way the pops hold together. Based on trial and error, I had originally added the 7.5 ounces of rum. As a result, in freezing for a few hours, the texture was soft like ice cream. Not a bad option as well, but it melted pretty fast. I, then, left the remaining pops in the freezer for two days and it held together better. Round two, I added 4.5 ounces to the mix and it held together faster in just a few hours. I would leave them in the freezer for at least half the day.
When it comes to heavy cream, it is optional. I substituted the heavy cream for coconut cream for more of a dessert taste. If you would like to use heavy cream, make sure to alter your macros for this recipe. Staying consistent on keto is when you will see the best results! Whats great about the serving size to this recipe is that you will definitely have some eggnog drink left over after you added some to your Popsicle molds. Molds are usually sold in pairs of 6. Since you would have extra, you may then go back to adding more rum into your drink if you prefer. Just add three more ounces. Its important to note, alcohol and keto can be done. Just be mindful of your consumption, everything in moderation. Alcohol tends to slow down the fat burning process, but once in a while it won’t harm your hard work. Its the holidays, lets kick back and enjoy the many options keto gives us. If you’d like to add more to this treat, I would recommend melting some chocolate and dipping your creamsicle in it! I used Montezuma Dark Chocolate, found in Trader Joe’s and Amazon. Best low carb dark chocolate, in my opinion. The macros to the chocolate are not included in the macros I gave. I will provide a link to the molds I purchased on Amazon. They are three ounce molds and are great to use all year round.

Keto Eggnog Creamsicles

  • Servings: 6
  • Difficulty: easy
  • Print

great for the holidays or anytime

Ingredients

    • 2 cups Coconut Cream
    • 1 cup Coconut Milk
    • 4 Eggs
    • 1 to 2 tbsp Liquid Stevia (personal preference)
    • 4.5oz Clear Rum for Creamsciles / 7.5oz Clear Rum for Drink
    • 1 tbsp Vanilla Extract
    • 2 tsp Cinnamon
    • 1 tsp All Spice

Personal Preference for Ingredients and Macros provided

  • Trader Joe’s Coconut Cream
  • Trader Joe’s Coconut Milk
  • Now Better Stevia Liquid Sweetener
  • 365 WholeFoods Brand Vanilla Extract

Directions

Instructions for Cauliflower:

  1. Gather ingredients, two mixing bowls, and whisk.
  2. In one bowl, mix together Coconut Cream and Coconut Milk.
  3. Separate into two bowls the eggs from the egg whites.
  4. Whisk egg whites till fluffy and separately whisk yolks.
  5. Add the whipped yolks to Coconut Milk and Cream. Mix well together. Then, add in fluffed egg whites and whip together.
  6. Add additional ingredients of vanilla extract, all spice, cinnamon, and liquid Stevia.
  7. Now, add preferred amount of rum.
  8. Pour into popsicle molds or pitcher and let sit overnight.


Macros with my ingredients:

Total Per Pop
Fat 208g 34.6g
Protein 45g 7.5g
Carbohydrates 29.4g 4.9g
Fiber 8g 1.3g
Calories 2701g 418g

Keto Gingerbread Cookies

You know its Christmas when you see gingerbread men and homes decorated with icing. Sacrificing sugar and carbohydrates during this time is a serious challenge. Great news! Keto has so far blessed the holidays with this alternative recipe. And to be honest, I like these cookies more then the original gingerbread ingredients! They stay moist even after several days. The main ingredient for these are the cloves and ginger. In altering this recipe, the original ingredients request molasses. Unfortunately, molasses is very high in carbohydrates. Not to worry though, its not really missed here. To replace the sweetness it provides, I added a few drops of liquid stevia. Although I say to add half a teaspoon of cloves, I have to admit, I added one full teaspoon for my own personal preference. It depends how strong of a taste you’d prefer.

Lets talk about the best part about this cookie, the icing! The usual icing for gingerbread cookies mainly consist of powdered sugar and egg whites. I decided to use my favorite recipe for frosting; click the link to view. This is a cream cheese frosting is mixed mainly with cinnamon and powdered swerve. The combination of the cinnamon with the cream cheese brings out the flavors of the cookie. When it comes to serving sizes in your carbohydrates consumption, it honestly depends on your cookie cutter and the width of the dough per cookie. I would suggest finding a mini set of cookie cutters in order for each cookie to come out to 7g carbohydrates. The cookie cutter I bought is a bit large, coming out to 20g carbohydrates a cookie. There goes your entire day of eating if you choose this size. Its important to be mindful of staying in ketosis while still allowing yourself to indulge. If you can, find a smaller cookie cutter, break the cookies and weigh each portion to get a resealable carbohydrate amount. Unless you plan your meals around the cookie! I am guilty of that, but hey, its the holidays! In addition, the width I suggest per cookie would be a 1/4 inch. A baking roller is preferred for this process, as it makes the dough even level all around. These treats bake fast, 20 min is enough time to leave them moist for several days! Enjoy!

Keto Gingerbread Cookies

  • Servings: 12
  • Difficulty: medium
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great alternative to gingerbread cookies

Ingredients

    • 4 Cups Almond Flour
    • 1 Cup Swerve
    • 1/4 Cup Coconut Flour
    • 2 tbsp Ground Ginger
    • 1 tbsp Ground Cinnamon
    • 2 tsp Gluten Free Baking Powder
    • 1 tsp Xanthan Gum
    • 1/2 tsp Himalayan Salt
    • 1/2 tsp Ground Cloves
    • 2 Eggs
    • 1/4 Cup Melted Coconut Oil
    • 1 tsp Vanilla Extract
    • Liquid Stevia (generous drops to your liking)

Personal Preference for Ingredients and Macros provided

  • Trader Joe’s Blanched Almond Flour
  • Bob’s Red Mill Coconut Flour
  • Bob’s Red Mill Xanthan Gum
  • 365 WholeFoods brand Ground Cloves
  • Trader Joe’s Baking Powder
  • Now Better Stevia Liquid Sweetener
  • Swerve Sweetener, Confectioners

Directions

Instructions for Cauliflower:

  1. In a mixing bowl, mix together dry ingredients: almond flour, coconut flour, xanthan gum, swerve, ground cinnamon, ground ginger, salt, and cloves.
  2. Then, add eggs, melted coconut oil, vanilla extract, and liquid stevia. Mix together to form dough. T
  3. With a baking roller and parchment paper, roll out cookie dough to 1/4 inch thickness. Press cookie cutter onto dough and repeat.
  4. Place cookies on baking pan with parchment paper or nonstick cooking spray. Place in oven.
  5. Leave to back for 20 minutes until golden brown and remove from oven.
  6. Let cool for a couple of minutes before decorating with icing.


Macros with my ingredients:

Total (727g) 16g cookie
Fat 275g 6g
Protein 97g 2g
Carbohydrates 323g 7g
Fiber 46g 1g
Calories 3043g 67g

Keto Mashed Cauliflower and Gravy

Of course, its a given, potatoes rule but I’m honestly not hating cauliflower as a substitute for most of my favorite starch foods. Between using it as rice and now mashed, I feel pretty satisfied. Ill be using mashed cauliflower to explain the gravy recipe I have put together for you. Not only does cauliflower cook fast, it is very beneficial to your body. I don’t know about you, but knowing my food is working towards making me feel better, makes it even more delicious! Cauliflower still adds up with carbohydrates, it is best to weigh it and be mindful, in order to not get kicked out of Ketosis.

This gravy taste great over veggies and your protein of choice during the holiday. Ive indulged with this recipe over my salmon even! It definitely has a versatile palette. When it comes to traditional gravy, most are made with corn starch to thicken the sauce. In Keto, we have Xanthan Gum. 1 full tablespoon comes to 7g carbohydrates. Thankfully, we would only need 1/2 tsp of 1g carbohydrate for this recipe. Lets talk broth. The question most people ask is if chicken stock and bone broth are the same. They are not. In this recipe, I decided to use chicken bone broth because it is higher in protein. Most importantly, it has more health benefits than chicken stock. Bone broth has collagen and gelatin which are great for your gut health, bones, and skin. One of my favorite items to consume on Keto. Of course, for the sake of Thanksgiving, you can definitely replace the chicken for turkey bone broth. In addition, I decided to use Coconut Cream instead of heavy whipping cream, since I prefer not to consume most dairy. If you’d prefer for taste and texture, you may switch to heavy cream and just edit your macros. Let’s get started!

Keto Mashed Cauliflower and Gravy

  • Servings: 1-2
  • Difficulty: easy-medium
  • Print

great alternative to mashed potatoes

Ingredients

    • Cauliflower
    • Bone Broth 2 Cups
    • Purified Ghee 4 Tbsp
    • Coconut Cream 1/2 Cup
    • Salt and seasoning
    • Xanthan Gum 1/2 Tsp

Personal Preference for Ingredients and Macros provided

  • Pacific Chicken Bone Broth
  • Trader Joe’s Coconut Cream
  • Organic Valley Purified Ghee
  • Pink Himalayan Salt
  • Trader Joe’s South African Smoke seasoning blend
  • Garlic powder
  • Thyme

Directions

Instructions for Cauliflower:

  1. Fill up sauce pan with water and set to boil.
  2. Weigh desired amount for cauliflower and place in sauce can until tender. I would say no more than 15 minutes. If Cauliflower boils too much, the texture will not hold together for the mashed potato feel.
  3. In a blender add Cauliflower, 1 tsp of ghee, salt and seasoning. I love blending it with fresh rosemary.
  4. Do 3 quick pulses and set aside on a dish.

Instructions for Gravy:

    1. In Sauce pan, combine Broth, Cream, and Butter.
    2. Once simmering, add Xanthan Gum and seasoning.
    3. Let simmer until desired texture. Remove and place in dish.


Macros with my ingredients:

Total 1 Tbsp
Fat 97g 24.75g
Protein 22g 0g
Carbohydrates 6g 2.25g
Fiber 2g 1.5g
Calories 1005g 214g