INGREDIENTS Archives – KEEPING UP WITH THE KETODASHIANS

Category: INGREDIENTS

This meatloaf looks and tastes like it will put you in a food coma but you’ll actually feel great and satisfied after eating this low carb version.

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♬ I’d Do Anything for Love (But I Won’t Do That) – Best Love Songs

Comfort food without the guilt. Serve with your favorite veggies or mashed cauliflower. Print Recipe Pin Recipe Rate Recipe

Saute the onions with butter until they are translucent and fragrant. Your heat should be on medium.
Add the brown swerve and continue cooking the onions on low until the onions are caramelized. Add a sprinkle of garlic powder.
Let the caramelized onions cool for a few minutes – then, add them to the ground beef.
Add the Cutdacarb bread crumbs, #basicbae, eggs, heavy cream, and 1/4 cup no sugar bbq sauce to the meat mixture. Mix thoroughly.
Add your meat mixture to a baking pan on top of some tin foil and shape it into a loaf (or just stick it into a loaf pan if you have one).
Bake at 375 until fully cooked (my toaster oven only took 25 minutes).
Once fully cooked, add the remaining bbq sauce on top of the loaf and bake for another 5-10 minutes until it starts to look like a glaze.

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This glaze (or reduction) is perfect drizzled over some mozzarella, grape tomatoes, and basil (hello caprese). Make it even more fun by making a salad on a stick using skewers. Balsamic glaze is also great drizzled over bruschetta, grilled veggies, margarita pizzas, and essentially any summer time fare like berries, goat cheese, crudite, etc!

This two ingredient recipe is super easy to make and pairs well with many fruits, cheese, and veggies. The consistently should be like a warmed honey. Print Recipe Pin Recipe Rate Recipe

Heat the balsamic vinegar in a saucepan over medium heat until it starts to gently bubble (about 10 mins).
Reduce the heat to medium-low and stir continuously while the balsamic vinegar reduces (about another 10-15 minutes).
Pour the sugar free maple syrup into the reduced balsamic and stir for a few minutes until the reduction and maple syrup are thoroughly mixed. Add more maple syrup to taste.
Let it cool down completely before serving and/or storing.

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I went to the Olive Garden today and was served this unlimited house salad with field greens instead of iceberg lettuce. I liked the taste of it but the texture threw me off because I was expecting the classic American mix. I am hoping this swap was temporary because there was a shortage at the restaurant because you can’t mess with a classic! Update: after some research – due to crop disease, 2020 aftermath, and supply and demand levels – it looks like there is a iceberg lettuce and romaine lettuce shortage. This is causing a huge price increase for stores/restaurants but is not affecting field greens – hence, new Olive Garden house salad for now!

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I’m not sure how I feel about this…thoughts??? #lowcarb #olivegarden #salad

♬ Pennies From Heaven – Remastered – Louis Prima

One of our favorite keto eating activities is going to KBBQ restaurants and stuffing our faces with loads of unmarinated meats and going ham on Korean KBBQ sides. This salad is inspired by the salads served at many kbbq restaurants. Make it your own by adding your favorite greens or veggies.

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♬ Boy With Luv – BTS

Serve with your favorite grilled meats.

1 tbsp soy sauce (or aminos)
1 tbsp white vinegar
1 tbsp Classic Monkfruit Sweetener
1 tsp sesame oil
1 tsp Coarse Korean Pepper Powder
2 cups romaine lettuce (chopped) – red leaf lettuce also works great

Mix all of the dressing ingredients.
Pour onto the chopped lettuce.

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Well let me answer that question – something we get almost 20 times daily any time we feature a video of us frying food on our Instagram account.

Short answer: we save it and continue using it until it is too dark or gets cloudy.

Here’s the scoop…

Our families have always deep fried foods since before we can even remember. Back in the day, there would be a designated “frying pot” where the oil would sit until someone needed to fry something – nowadays, in our own homes, here is what we do:

Let the oil cool completely.
Place a mesh strainer at the mouth of a large jar and pour the oil in there. You want the big bits to get caught so it doesn’t end up floating around in the jar. The reason you want to strain the oil is so when you reuse the oil, it doesn’t make the oil darker than it needs to be. It also helps keep the oil tasting fresher (in our opinion).
Close the jar and store at room temperature.
We reuse the oil until it becomes a brown color but that is completely up to you. The darker the oil, the darker your food will look after you fry it, so just adjust the amount of times you reuse based on the color and preference you have.

Now some additional questions we know y’all are going to have:

What kind of oil do you use? We like to use avocado oil because it is clean and has a high smoke point. Use what oil you can afford and are comfortable cooking with. Canola oil, peanut oil, and soybean oil are all oils we have fried with – they are just very processed.
How many times do you re-use oil? Depending on what we fry, it’s 5-6 times. If we fry fish, the oil is dunzo because the smell and taste will not go away.
What deep fryer do you recommend?

SPRING HAS SPRUNG KETO BAES! This challenge will run from MARCH 29TH TO FRIDAY APRIL 2ND and will focus on total grams of carbs, upping your step game, and being better with your water intake. Use the hashtag #ketospringcleaning to follow along with other keto baes this week. As a reminder, please consult with your health care provider when you make changes to your diet. We are not nutrition or medical professionals and any suggestions should be taken as opinions.

The guidelines are simple:

Stick to 20g TOTAL carbs or fewer. That means DO NOT SUBTRACT ANY FIBER to get to 20g of total carbs. This also means you will be depending on very low carb foods to get you through the week instead of many processed foods with added fiber or sugar alcohols. This is a great way to refocus your low carb intake and challenge yourself to eat more unprocessed, whole foods.
Aim for 30 minutes of physical activity. Yes, we understand that many of you can barely fit 15 minutes your daily routines between your jobs, families, activities, and general schedule. However, there are many opportunities you can take to fit physical activities, like take the stairs at work, taking a walk during your breaks, parking further away from the entrances if businesses, etc. If you want to achieve something, you’ll make it work.
Try to be consistent with your hydration patterns by hitting at least 100oz of water each day of the challenge. Water is so beneficial on ANY diet, but it’s super helpful when you’re entering a deeper state of ketosis. Your coffee and electrolytes count as water too.

We will support you throughout the week by answering your questions and documenting what we do ourselves to reset for the spring. Follow us on Instagram to watch for story updates, meal ideas, and live q&a sessions.

Before you start, take pictures, measurements, and weigh yourself. This will show you how small changes can make a difference. Make sure you plan ahead by making sure you have plenty of food and ingredient options that will nourish you this week and keep you satiated. Do not plan to wing it the morning of Day 1.

If you need a little TLC because you are new to keto or have never tracked total carbs, here is a sample meal plan with product links to get you through the week. Please note that these are suggestions and you can customize them to ensure success with your reset. If you need more meal ideas, search the #20gtotalreboot hashtag on Instagram to see past meals we have eaten during this type of reset.

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Keto 5 Day Meal Plan

To help get you started, here is a sample ketogenic diet meal plan:

Pro tips:-skip breakfast if you are not hungry

-season your food with zero carb seasonings

-mix and match meals you like and don’t eat meals with foods you do not like

-drink a lot of water throughout the day

Monday

Breakfast: Bacon, 1/2 avocado, and eggs. 9G total carbs OR pumpkin spice bulletproof coffee 0G total carbs
Lunch: Chicken salad with celery sticks 3G total carbs
Dinner: Salmon with 1 cup asparagus cooked in butter. 5G total carbs

Tuesday

Breakfast: Egg, tomato, basil and goat cheese omelet. 3G total carbs
Lunch: Tuna salad with 1 cup cucumber slices. 4G total carbs
Dinner: Meatballs & Marinara with sautéed zucchini. 9G total carbs

Wednesday

Breakfast: Sausage, egg, and cheese sandwich. 1G total carbs
Lunch: BLT lettuce wraps and avocado. 9G total carbs
Dinner: Chicken Noodle-less Soup. 6G total carbs

Thursday

Breakfast: Omelet with avocado, salsa, peppers. 10G total carbs
Lunch: Ground taco meat with butter lettuce wraps and shredded cheese. 3G total carbs.
Dinner: Chicken stuffed with spinach and artichoke dip. 3G total carbs

Friday

Breakfast: Ham and cheese omelet. 2G total carbs
Lunch: Beef stir-fry cooked in avocado oil with broccoli. 6G total carbs
Dinner: Bun-less burger with bacon, egg and cheese. 1G total carbs

Bonus

Saturday

Breakfast: Sugar-free yogurt with peanut butter, cocoa powder and stevia. 5G total carbs
Lunch: Turkey and cheese slices with nuts. 5G total carbs
Dinner: Loaded cauliflower soup. 9G total carbs

Sunday

Breakfast: Fried eggs with bacon. 0G total carbs.
Lunch: Burger with salsa, cheese and guacamole. 5G total carbs
Dinner: Steak and hardboiled eggs with a side salad. 5G total carbs

0G-1G carb snacks:
–seaweed crisps
–pork rinds
–pickles-pepperoni chips

-olives

-hard boiled eggs-cheese crisps-beef sticks

–bone broth

-deviled eggs

–string cheese

0G carb sweets:-stevia sweetened meringue cookies-popsicles made with zero carb beverage powders

-sugar free jello

-cinnamon sweetener pork rinds-stevia sweetened milk tea

-sugar free homemade gummy bears

Have wiggle room?
Choczero – use KETOBAES to save 10% off your order

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Such an easy crowd pleaser – people won’t even be able to tell it’s keto.

Vietnamese Grilled Ribs

A summer grilling favorite – eat these with your favorite low carb noodles or salad bowl.

Thai Faux Papaya Salad

Perfect as a side for grilled meats!

No Bake Sugar free Jello Pie

Another crowd pleaser and so light and fluffy.

No Bake Cookie Pie

Essentially milk and cookies in a pie…who could hate on that?

Keto Brown Sugar Babies

Going to a socially distanced party? People LOVE these.

Low Carb Taco Skillet Dip

Probably one of our most popular recipes to date.

Strawberry Shortcake Pancakes

Almost too good to be breakfast.

Pickle Dog Wraps

Perfect for picnics and purse snacks.

This is so easy, it’s almost not a recipe.

So easy and perfect for picnics!

8 slices pastrami (ham and corned beef work too)
4 tbsp whipped cream cheese
8 pickle spears
1/4 cup pickled jalapenos

Spread whipped cream cheese on each slice of deli meat.
Place the pickle spear at the edge of each slice of deli meat. Lay the jalapeno slices next to the pickle spear.
Refrigerate until ready to eat!

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Please leave a review below and tag us @TheKetodashians on IG!

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♬ Hit It – Yung Skrrt

New at Target! Does anyone else like to browse the aisles for new products on the regular? I feel like I’ve been doing that more than ever lately because quarantine had me in a little rut. David and I were at Target last week and picked these babies up – maybe they aren’t as new as I think but they are new to me and I haven’t really seen anyone else talk about these.

So here are some precursors to this review – I do not like Starbucks Egg Bites and I am not a huge fan of the 3 Petit Lechons Brand of sous vide bites from Aldi/Specialty Grocery Stores. Costco and Target also see the ThreeBridge Egg Cup bites but I don’t think they have much flavor.

I didn’t have high hopes before trying but the ham and swiss combo sounded good.

Here’s the run down:

These are $4.49 for a box of 4 omelet cups. The cups are the size of mini cupcakes and come two in a pack. One box is one serving, coming in at 2g total carbs for the entire box – which is not bad at all, however, the portion is tiny LOL. You win some, you lose some, right?

These can be found in the frozen food aisle, next to the frozen breakfast items. You can order it for pick up at your local store as well.

Prep:

The omelet cups are frozen and do not require thawing to cook. You just remove the plastic and then pop them in the microwave for a minute and a half and then let them sit for another minute.

@theketodashians ♬ Boy With Luv – BTS

KBBQ fan? Us too. This is one of our favorite ways to prep short ribs and they are the perfect pair with some cucumber salad and kimchi. Wrap lettuce around them or serve them on top of cauli rice or keto noodle bowls and you’re set! The easiest way to eat this is to cook the short ribs and then cut them into bite sized pieces when you’re ready to eat.

Mix the marinade ingredients until all of the brown swerve is dissolved.
Put the beef ribs in a ziplock bag and then pour the marinade into the bag.
Marinate for at least 2 hours.
Heat a grill or pan on medium high heat.
Cook each side of the beef for at least 4 minutes or until it is no longer red on each side. Garnish with green onions right before serving.
Serve with kimchi, pickled cucumbers, and your favorite KBBQ sides.

We only share products/services that we love. This post contains affiliate links, which means we may receive a commission for purchases made through our links.

Please leave a review below and tag us @TheKetodashians on IG!