Tag: ketogenic

Cheese Steak Sloppy Joes

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What you need:

  • 1 lb ground beef
  • 2 TBSP butter
  • 1 onion, sliced
  • 1 green bell pepper, sliced
  • 8 oz brown mushrooms, diced
  • 2 TBSP ketchup
  • 1 TBSP Worcestershire sauce
  • 1/2 tsp Kosher salt
  • 1/2 tsp fresh ground black pepper
  • 8 oz provolone cheese slices
  • 16 oz frozen cauliflower

What to do:

Preheat oven to 350F

Brown the ground beef in a skillet over medium heat.

Remove the beef, and add butter, onions, bell peppers and mushrooms.  Let brown for 5 minutes, and add the beef back into the pan.  Add the ketchup, Worcestershire sauce, salt, black pepper.

Place frozen cauliflower in a 9×13 pan, and top with beef mixture and provolone cheese slices.  Bake for 25 minutes.

Chicken Stir-Fry

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What you need:

  • 1 TBSP coconut oil
  • 1 lb chicken, sliced in strips
  • Salt/pepper
  • ½ tsp dried ginger (or 1/2 inch of fresh ginger grated)
  • 1 tsp garlic powder
  • 2 green peppers, sliced
  • 1 onion, sliced
  • 2 zucchinis, sliced
  • 8 oz mushrooms

What to do:

Heat large skillet or wok with coconut oil.  Add chicken and season with salt and pepper.  Cook until done, and removed chicken from pan.

Add vegetables to the pan (no need to drain), and cook over med-high heat till vegetables are desired doneness.  Add chicken back to pan to reheat.

Zucchini Pizza Boats

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What you need:

  • 1 lb. ground beef
  • 14.5 oz can crushed tomatoes
  • 1 TBSP basil
  • 1 tsp oregano
  • Salt/pepper to taste
  • 4 medium zucchinis
  • 8 oz mozzarella cheese
  • ¼ cup parmesan cheese
  • 4 oz pepperoni

What to do:

Preheat oven to 350F.

Brown ground beef and add can of crushed tomato, basil, oregano, salt and pepper.  Heat thoroughly.

Cut zucchini in half lengthwise, and scoop out a bit of the centers.  Place zucchini halves in a 9×13, and top with beef mixture.  Add mozzarella cheese, sprinkle with parmesan and top with pepperoni.

Bake 35 minutes.

Chicken Bacon Ranch Casserole

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What you need:

  • 1 lb. cooked chicken, chopped
  • 16 oz frozen broccoli
  • 1 TBSP minced onion
  • 1 TBSP parsley
  • 1/2 TBSP garlic powder
  • 1/2 TBSP dill
  • 1/2 tsp salt
  • 1/2 tsp pepper
  • 1/4 cup bacon crumbles
  • 8 oz. cream cheese softened
  • 4 oz. sour cream
  • 4 oz. mayo
  • 8 oz. shredded cheddar

What to do:

Preheat oven to 350F.

In a bowl combine cream cheese, sour cream, mayo, and spices and mix thoroughly. Add the chicken, broccoli, 3/4 of the cheese, and the 1/4 cup bacon crumbles and mix well.  Place mixture in a 9×13, and top with remaining cheese.

Bake 35 minutes.

What is the Ketogenic Diet?

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A Ketogenic, or “Keto”, Diet is essentially a high-fat low-carb diet.  People who follow this diet eat mostly fat (aiming for 70%), a moderate amount of protein (20%), and few carbs (about 5%) a day in order to adapt their bodies to burn fat as a fuel instead of carbs.  Ketones are produced when the liver breaks down fats. The “goal” of the Keto Diet is to put the body into a metabolic state of Ketosis in which ketones are used a fuel by the brain and body.  Ketones are a cleaner fuel for the body then carbs are.

Pros:

Due to the lack of carbs consumed on the Keto Diet, it has been shown to lower blood sugar and help reverse insulin resistance.  Because of this, the Keto diet has been credited to the reversal of metabolic diseases such as Diabetes, high blood pressure, high cholesterol, Alzheimer’s, and Parkinson’s.  The Keto diet has also been shown to help in weight loss, to improve energy levels and mental alertness.

Cons:

The diet focuses on the macros (number of grams of carbs/proteins/fats) you eat in a day, but not the quality of the foods you are eating.  Because of this, many people who follow the diet, tend to eat a lot of processed foods, especially processed meats and cheeses.  Overall the Keto Diet is healthier than the standard American diet, but this is an item of concern.

You have to be very strict on the ketogenic diet, which is hard for some people to maintain.  Eating more carbs then you are allotted in a day, will result in you getting out of ketosis.  Depending on your activity level, it would take  you days to get back into it again.