Japanese Sesame Greens

This quick and easy side dish makes a great light dinner with a little protein. Inspired by a recipe made on one of my favorite YouTube channels: Texan In Tokyo (RIP).

gluten-free, paleo, whole30, keto, vegetarian, vegan


Japanese Sesame Greens

1 bunch bok choy (about 1 cup chopped)
2 Tbsp. sesame oil
3 Tbsp. sesame seeds
1 Tbsp. coconut aminos
2 drops stevia

In a medium pan, heat the sesame oil over medium-high heat. Add the bok choy and cook, stirring frequently, until softened.

Meanwhile, bash the sesame all to hell in a mortar & pestle until it resembles sand.

When the sesame is done, add the coconut aminos & stevia and stir to combine. Let cook a minute or so. Add the bashed sesame seeds, stir to combine, and pull off the heat.

Serves 1 as a side dish

Nutritional Breakout: 430 calories, 7 grams net carbs, 8 grams protein, 40 grams fat

Keto Holiday Leftovers Hash

One of my favorite things about a nice big holiday meal is the leftovers. I love taking little bits of this and that and creating either a buffet plate, a hugely messy sandwich, or a one-skillet meal from what’s there.

This year, since we’ve been experimenting with keto – I thought I’d whip up a low carb version of one of my very favorite dishes — hash. Seriously, I could eat hash every day (and have – that was my #1 bachelorette food).

gluten-free, paleo, keto


Keto Holiday Leftovers Hash

Leftover holiday meat (I used 2 ounces turkey in mine, and 3 ounces turkey in my DH’s)
1 cup steamed cauliflower bits (make these about half-inch size)
1/2 cup leftover broiled green beans
2 Tbsp. unsalted butter
1 – 2 slices leftover bacon per person
1 – 2 eggs per person
2 Tbsp. fat of choice (I used bacon drippings)
Palm full chopped fresh rosemary + sage
Salt & pepper
Crushed red pepper flakes

First, get your cauliflower going. You want to crumble about half a head cauliflower into roughly half-inch sized pieces. These are going to serve as your “potatoes” so you want a little heft to them (but not so much it’s like chawing down on a hunk of naked cauliflower).

Place in a pot, put an inch or so water in, turn the burner to high, and add a few liberal pinches salt. Boil, covered, 5 – 8 minutes or until soft. Drain.

Heat the fat of choice in your largest pan. Add the cauliflower. Chop the green beans roughly and add. Hit with a big pinch salt and a few grinds pepper.

While the veggies are cooking, start your eggs in a small pan on low heat. Add the butter, wait until it melts, then gently cook your eggs until your desired yolks have been met (I like over medium). Remove to a plate when done (save the butter!).

When the eggs are done, add your meat (turkey) to the pan and sautee until warmed and maybe even crispy.

Mince the herbs and add to the veggie skillet. Taste and adjust seasoning if necessary.

Add half the veggies + your portion of meat + your eggs to a bowl and top with red pepper flakes. Repeat for the other bowl.

Serves 2

Sun Butter Fat Bombs

Pretty much all I want in a dessert is a spoon full of peanut butter. Or almond butter. Or Sun Butter.

This fat bomb is a great way to get a nice little fat boost while not having to deal with the chocolate that always seems to get in the way of what I really want.

Note: Like my other fat bomb recipe, I slused small square silicone ice cube trays to portion. Each portion is 2 squares.

Keto, Paleo, gluten-free, vegetarian, vegan


Sun Butter Fat Bombs

1/4 cup melted cacao butter (you can use coconut butter, coconut oil or coconut manna, but will need to keep the Bombs in the freezer)

1/4 cup sunflower seed butter (or other nut butter – sugar-free is best; cashew butter may be too carb-heavy)

4 drops vanilla stevia (optional)

Sprinkle Himalayan pink salt

In a large measuring cup, melt the fat. Whisk in the butter until completely smooth. Add the stevia and stir.

Pour into the molds – you should have 11 or 12.

Freeze to solidify and then either keep in the freezer, or if you used cacao butter – you can also keep in the fridge.

Makes 5 – 12 servings depending on how much you want per serving

Keto Pecan Stuffing

I was so excited about this recipe when I saw it on Pinterest. 

This is pretty much everything I want in stuffing – with none of the cloyingly dry grossness that is the bread. 

Keto FTW!

Gluten-free, paleo, Keto, Whole30


Keto Pecan Stuffing
Based on Low Carb Pecan Stuffing by Simply So Healthy

4 ribs celery
1/2 a white onion
8 – 10 ounces pecans
Fresh sage
Fresh rosemary
1 Tbsp. fat of choice (I used bacon fat)
1 Tbsp. unsalted grass-fed butter
Himalayan salt & black pepper

Thinly slice the celery and dice the onion. Add to a large pan with the Tablespoon fat over medium heat. Sautée until the veggies are softened.
While the veggies work, mince the herbs (you’ll want 3 – 4 Tbsp. in total).

When the veggies are softened, add the herbs, pecans and butter. Sautée until the pecans are starting to burn. Hit with salt & pepper to taste.

Want to take this stuffing from delicious to ;)&(@,!?)’ delicious? Add the drippings from a turkey and cook an additional 3 – 5 minutes. This dish is great without, but with …. holy shit, this is good.

Serves 4 or so as part of a big holiday spread. 

Keto – Day 2 of 30

Today got a little better, macros-wise but I was hungry all afternoon. And after dinner. Sooooooo hungry.

Breakfast

Rocketfuel latte block in my usual coffee.



Lunch

Avocado, chicken, scallion & mayo salad with lime juice.



Dinner

Thai chicken & zoodles.


Snack

Whomp Whomp. No room for the massive amount of almonds I was craving.

Macros
1338 of 1318 kcal
16.5 of 20g net carbs
73.2 of 70g protein
106.1 of 106g fat

I’m Doing Something Crazy With My Diet Again

Hold the cat – I’m doing something crazy with my diet again. And no, I’m not doing *another* Whole 30.

Instead of resting on my laurels, this month I’ve decided to break from my long-standing macros and give Keto a try. The DH is itching to give it another shot, I want to knock off the last few stubborn pounds I acquired as a student, and I’m curious to see how my body will react.

So, let’s take a dive – shall we?

First thing’s first. This is where I’m pulling my keto macros from:

http://www.ruled.me/guide-keto-diet/

And what are those macros?

1318 kcal

20g net carbs

70g protein

106g fat

That breaks down to 6% carbs, 21% protein and 73% fat.

Why?

According to the calculator, I have a total energy expenditure of 1757 kcal per day (127 lbs. weight / 31% body fat = 1229 BMR, 123 TEF & 1351 base energy expenditure + a lightly active lifestyle).

To lose weight on the track we’ve chosen, I need to operate at a 25% deficit, which would put me at 0.8g/lb. protein and 20g net carbs.

You keep saying “net carbs” wtf is a carb net? Net carbs are total carbs – fiber; keto people like fiber.

Wait … those macros look kinda familiar.

If you’ve been following my macro obsession for awhile (holla, Nerd friends!), you may think these numbers look familiar. They are. My “regular” macros (based on Mark Sisson’s Primal Blueprint plan: http://www.marksdailyapple.com/definitive-guide-to-the-primal-eating-plan/)

Have me eating:

1500 calories or less

100g or less fats

100g or less carbs

70g or more protein

These macros have been my besties for a couple years now and I know they work. They’re easy to follow, and when I’m actually doing what I need to be doing they at least keep my weight stable.

Erm … so, if keto is so similar to what you already do, why subject yourself to crazy making rules?

I’m treating this foray into ketoland like a Whole30 – I’m hoping to get back to a mindful state of food consumption, rein in the bad habits that have crept into my diet over the past few months, and get back to eating what I know I’m supposed to be eating. If keto is like W30, I’ll quit thinking of excuses to ‘just have a damn sandwich’, things like popcorn won’t be a major focus of my weekend, and I will stop looking for excuses to have things like dessert or drinks or a PSL or fries.

Oooookaaaay … what does a keto day look like, food-wise? I’m betting your favorite breakfast is out.

Unfortunately, I have to say sayonara to my favorite green smoothie – at least until I can figure out how to make it not taste like swamp water with no apple.

Luckily, I have a best friend who is already doing keto and kicking ass at it. She has other restrictions (and funny enough – in looking back at my Whole30 posts to see how I want to format this Keto series, she is the whole freaking reason I did W30 in the first place because apparently she’s *always* been about 5 steps ahead of me), but this is the gist of what she’s eating every day:

Rocket fuel latte for breakfast

Bone broth or an Epic bar for lunch (depending on whether she’s at home)

A palm worth of protein + veggies cooked in lard for dinner

That looks like maybe enough food for me but definitely not enough food for my DH, so the general plan looks like:

Rocket fuel latte for breakfast

Epic bar + snack nuts if I’m out for lunch

Veggies + chicken if I’m home for lunch

Protein + veggies for dinner

Bone broth as a snack as needed

Hard boiled eggs as a snack as needed

Salumi for a snack as needed

Fat bombs for an emergency ‘I need more calories and/or fat after dinner’ ration

My DH will want to add guac and bacon to that list; and we may end up doing eggy muffins instead of rocket fuel for breakfast. Or he may, at least. I love my coffee too much to give it up.

Speaking of … this is going to make getting coffee out a pain in my damn ass again. I need to see what the keto peeps do about this.

I also may revitalize my keto protein bomb smoothies I was making last fall. Those bitches were delicious and more than filling for a meal. Like they’d make an awesome lunch on the go for both of us.

For reference, I’ll be feeding two of us in this experiment. My macros are above; the DH’s are as follows: 1982 kcal, 20g net carbs, 121g protein, 158g fat

I’ll be posting updates daily on what I’m eating and will do a big wrap-up at the end with anything I’ve learned over the whole process.

Curious to see what I had to say about Whole30? Here’s info on my First, Second, and Third Whole30s.

Mean Green Peanut Protein Smoothie

Yup. Another smoothie recipe. A note on this one: this smoothie as written is not sweet. If you like your peanut butter sweet, add a little honey or maple syrup. I happen to love the taste of peanuts, so I was happy with the savory leaning.

Gluten-free, paleo

 

Mean Green Peanut Protein Smoothie

2/3 c. coconut milk
1/2 avocado
3 Tbsp. peanut butter
1 tsp. vanilla extract
1 tsp. cinnamon
Hand full baby spinach
1 scoop collagen powder

Combine all ingredients in a high powered blender and whiz until smooth.

Serves 1 as a meal replacement and contains: 734 calories, 66g fat, 21g carbohydrates, 26g protein, 30% of your daily Vitamin A requirement, 19% of Vitamin C, 7% of Calcium, and 37% of your Iron.