Category: Ketogenic

Day 12- 12 Days of Healthy Easy Meals

12/23/2020

Bacon & Heirloom Tomato Frittata

This recipe is- anti-candida, breakfast, dairy free, dinner, gluten free, grain free, ketogenic, low glycemic, lunch, nut free, oil free, one pan, paleo,pork, soy free, sugar free

Ingredients: 4 servings, 30 minutes & 6 ingredients

10 Eggs
2 tbsps Basil Leaves (chopped)
1/4 tsp Sea Salt
8 slices Bacon (chopped)
1 1/2 cups Red Onion (thinly sliced)
4 Tomato (heirloom, sliced)

Directions:

Preheat the oven to 350ºF (177ºC).
In a small bowl, whisk the eggs together and add the basil and sea salt. Set aside.
Heat a small cast iron pan over medium heat and add the bacon. Cook until the fat renders off, about 5 minutes. Remove the bacon and set aside. Add the onion and cook for 2 to 3 minutes.
Add the bacon back to the pan along with the eggs. Cook over medium heat for about 4 to 5 minutes, careful not to disturb the setting egg. Add the tomato slices on top and place in the oven to cook for 20 minutes.
Remove from the oven and garnish with extra basil if desired. Let it cool slightly, serve and enjoy!

Side Notes:

Leftovers-Refrigerate in an airtight container for up to two days.

More Flavor-Add minced garlic and/or chili flakes.

No Pork-Use turkey bacon instead.

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Day 10- 12 Days of Healthy Easy Meals

12/21/2020

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Zucchini Noodle Carbonara

This recipe is- anti-candida, chicken, dairy free, dinner, egg free, elimination, gluten free, grain free, ketogenic, low glycemic, nightshade free, paleo, soy free, sugar free

Ingredients: 4 servings, 30 minutes & 13 ingredients

1/3 cup Cashews
2 2/3 tbsps Extra Virgin Olive Oil (divided)
10 2/3 ozs Chicken Breast (cubed)
5 1/3 slices Bacon, Cooked (chopped)
2/3 White Onion (diced)
1 1/3 cups Mushrooms (sliced)
2 2/3 Zucchini (medium, spiralized into noodles)
2 2/3 tbsps Nutritional Yeast
1/3 cup Unsweetened Almond Milk
1 1/3 Garlic (clove, minced)
1 1/3 tbsps Arrowroot Powder
1 1/3 tsps Sea Salt
1 1/3 tbsps Parsley (chopped)

Directions:

Boil enough water to cover the cashews. Pour the water over the cashews and allow them to soak while you prepare the meat.
In a pan over medium heat, add half of the oil. Once heated, add the chicken breast and bacon and cook for 7 to 10 minutes or until cooked through. Discard the fat and set the bacon and chicken aside.
To the same pan, add the remaining oil, along with the onions and mushrooms. Cook on medium heat for 5 minutes or until soft.
While the mushrooms and onions are cooking, prepare the sauce. Drain the cashews and add them to a blender along with the nutritional yeast, almond milk, garlic, arrowroot powder and sea salt. Blend until smooth and creamy.
In the same pan as the onions and mushrooms, add the zucchini noodles, chopped chicken and bacon. Pour the sauce into the pan and mix well to combine. Keep everything in the pan until it is warmed through.
Divide between bowls and top with fresh parsley. Enjoy!

Side Notes:

Refrigerate in an airtight container for up to three days.

More Flavor-Season with black pepper or chili flakes.

Make it Vegan- Use cauliflower in place of the chicken, and tofu bacon in place of the bacon.

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Day 9- 12 Days of Healthy Easy Meals

12/20/2020

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Taco Breakfast Skillet

This recipe is- anti-candida, beef, breakfast, dairy free, gluten free, grain free, ketogenic. low glycemic
lunch, nut free, one pan, paleo, soy free, sugar free

Ingredients: 4 servings, 30 minutes & 14 ingredients

1 tbsp Extra Virgin Olive Oil
1/2 cup Red Onion (chopped)
1 lb Extra Lean Ground Beef
2 tbsps Chili Powder
1 tbsp Cumin
1/4 tsp Onion Powder
1/4 tsp Black Pepper
1/4 cup Nutritional Yeast
4 Egg
1/2 Tomato (chopped)
1/4 cup Black Olives
1/2 Avocado (cubed)
1 Jalapeno Pepper (sliced)
1/4 cup Cilantro

Directions:

In a large skillet, heat the olive oil over medium heat. Add in the red onion and ground beef. Cook for 10 to 12 minutes or until the beef is completely cooked through.
Once the beef is cooked, add in the chili powder, cumin, onion powder, black pepper and nutritional yeast until well combined. Make little sockets in the beef mixture and crack an egg in one at a time.
Once the eggs begin to cook, add a lid on top for 3 minutes or until the yolk is cooked to your liking.
Remove from the stove and top with the tomatoes, black olives, avocado, jalapeños and cilantro. Divide between plates and enjoy!

Side Notes:

Leftovers-Refrigerate in an airtight container for up to five days. Eggs are best enjoyed the same day.

Serving Size- One serving is approximately one egg with one cup of beef and veggie mixture.

More Flavor- Add some grated cheese on top.

Make it Vegetarian-Use black beans and/or quinoa instead of ground beef.

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Day 6- 12 days of Healthy Easy Meals

12/17/2020

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Zucchini Noodles with Cauliflower Sauce

This recipe is- anti-candida, autoimmune, chicken, dairy free, dinner, egg free, elimination, gluten free, grain free, ketogenic, low glycemic, nightshade free, nut free, paleo, soy free, sugar free

Ingredients: 4 servings, 30 minutes & 12 ingredients

1/2 head Cauliflower (large, chopped into florets)
1 tsp Avocado Oil (divided)
1 Yellow Onion (small, chopped)
2 Garlic (cloves, minced)
1/4 cup Nutritional Yeast
1/2 cup Canned Coconut Milk
2 tbsps Lemon Juice
3/4 tsp Sea Salt (divided)
1 1/4 lbs Chicken Breast (boneless, skinless)
1 tbsp Rosemary (fresh, chopped)
1/4 tsp Garlic Powder
4 Zucchini (medium, spiralized into noodles)

Directions:

Bring a large pot of water to a boil under a steamer basket. Place the cauliflower florets in the steamer basket and cook for 10 to 12 minutes, or until soft.
In a skillet over medium heat, add half of the avocado oil and the onion. Cook for 5 to 7 minutes, until cooked through, then lower the heat to low and add the garlic. Cook for 1 to 2 minutes more. Set aside.
In a blender, add the steamed cauliflower, onion, garlic, nutritional yeast, coconut milk, lemon juice and 3/4 of the sea salt. Blend on high until smooth and creamy. Set aside.
Season the chicken breast with rosemary, garlic powder and the remaining sea salt. In a skillet over medium heat, add the remaining avocado oil. Then, add the chicken breast and cook for 8 minutes per side. Remove, let it rest for 2 to 3 minutes and then slice.
Plate the zucchini noodles and top with sliced chicken and cauliflower Alfredo sauce. Enjoy!

Side Notes:

Leftovers- Refrigerate in an airtight container for up to three days.

More Flavor- Season with black pepper or chili flakes.

Additional Toppings- Add chopped fresh parsley and extra lemon slices.

Make it Vegan- Omit the chicken breast and top with a veggie burger or tofu.

Zucchini Noodles- If you prefer cooked zucchini noodles, you can lightly cook them in the same pan as the chicken after it's done cooking. Once they're done, add everything to the pan to re-heat it.

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Day 5- 12 Days of Healthy Easy Meals Day 5-

12/16/2020

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Pressure Cooker Chicken & Bacon Soup

This recipe is- anti-candida, autoimmune, chicken, dairy free, dinner, egg free,
elimination, gluten free, grain free, ketogenic, low glycemic, low lectin, nightshade free,
nut free, oil free, paleo, pork, pressure cooker, soup, soy free, sugar free

Ingredients: 4 servings, 30 minutes & 9 ingredients

4 slices Bacon (chopped)
1 Yellow Onion (chopped)
2 stalks Celery (chopped)
1 1/2 tsps Garlic Powder
1 tsp Onion Powder
1 tsp Dried Chives
1 tsp Dried Parsley
4 cups Chicken Broth
1 1/3 lbs Chicken Thighs (boneless and skinless, trimmed)

Directions:

Turn the pressure cooker to sauté mode. Add the bacon and cook for 3 to 4 minutes. Drain the fat, leaving a small amount.
Add the onions and celery to the bacon and cook for 3 to 5 minutes or until the onions start to soften. If the bacon starts sticking to the bottom of the pot, add a splash of the chicken broth. Stir in the garlic powder, onion powder, chives, and parsley. Cook for another minute. Add all of the chicken broth and stir to combine. Add the chicken and close the lid.
Set to “sealing”, then press manual/pressure cooker and cook for 10 minutes on high pressure. Once it is done, release the pressure manually.
Remove the lid carefully and transfer the cooked chicken to a plate or bowl and use two forks to shred it. Transfer the shredded chicken back to the pot and stir to combine. Taste and season soup with salt if needed. Enjoy!

Side Notes:

Leftovers - Refrigerate in an airtight container for up to three days.

Serving Size-One serving is approximately 1 1/2 cups of soup.

More Flavor- Add fresh garlic or dried dill.

No Boneless, Skinless Chicken Thighs- Use bone-in chicken thighs or chicken breast instead.

More Vegetables- Add spinach or kale. Be creative!

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Day 12- 12 Days of Healthy Easy Meals

Bacon & Heirloom Tomato Frittata

Day 10- 12 Days of Healthy Easy Meals

Zucchini Noodle Carbonara

Day 9- 12 Days of Healthy Easy Meals

Taco Breakfast Skillet

Day 6- 12 days of Healthy Easy Meals

Zucchini Noodles with Cauliflower Sauce

Day 5- 12 Days of Healthy Easy Meals Day 5-

Pressure Cooker Chicken & Bacon Soup

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