Keto Sauteed Spinach

This is one of the simplest, tastiest, most versatile dishes I have created. You can change it up by adding red bell pepper, mushrooms, or carrots, or substitute the spinach for kale or any other greens. It is a great addition to omelettes, fish or chicken dishes or in soups. There are so many ways to use this dish. And don’t forget the seasoning salt blend!

High Fiber, Keto, Blueberry Muffins

After nearly a year of messing around with different combinations of ingredients, I finally have perfected a moist blueberry muffin with pops of blueberry flavor – and there’s a secret to getting juicy blueberries all through the muffins, not just a soggy mess at the bottom!

Here’s the recipe:

Keto-Friendly Marinade for Steak and Chicken

Stir well the following ingredients:

1/3 Cup Olive Oil

1/3 Cup Lemon juice (fresh is best)

¼ Cup Keto-Friendly Worcestershire Sauce – (substitute the coconut aminos for the soy sauce)

1 ½ Tablespoons Garlic Salt

2 Tablespoons Italian Seasoning

1 Teaspoons Pepper

Pour over steak and let sit for at least 20 minutes and up to 1 day.  Then cook as desired. 

For chicken, pour over and let sit for 20 minutes up to 1 hour.  Then cook as desired.

I used the marinade for the steak, and while I was cooking the steak, I let the chicken sit in the remaining marinade while the steak was cooking.  Delicious!!!

Keto-Fit Anytime Smoothie

One of my favorite quick and easy Keto-friendly meals for breakfast is a smoothie. Now, over the past few years, smoothies have gone from being the “in” food to being vilified. This, mostly, is due to the sugars that can be found in smoothies, whether they be processed sugars or those found naturally in fruits or honey.

As you can see, for Keto purposes, this is pretty good. The net carbs are 11, which is a little high, but if this is the main bulk of your carbs for the day, then it’s not bad. Also, it is pretty high in potassium, which is one of the nutrients usually lacking in a Keto diet. I still take an additional 1,000 – 1,500 mg in supplement form each day to keep muscle cramps at bay, and because I have a naturally-occurring potassium deficiency that has put me in the hospital a couple of times. I make sure I get at least 2,500 mg a day, although I try to get as close to 3,500 mg as I can.

So, let’s take a look at the recipe:

I start with a cup and a half of unsweetened coconut milk. You can use cashew milk or almond milk, but I find that coconut milk is creamier and thickens better in the blending.

Add one serving of Garden of Life Keto-Fit (I like the chocolate version, but you can use the vanilla if you like it better).

Add in about 1 cup of kale leaves (remove from the stem) or about 3-4 leaves. Now I like red kale better as it is less bitter (although, if done right, you won’t even taste the kale), but green kale is perfectly fine. The red kale does make the color of the finished smoothie prettier, too.

You don’t need much frozen berries – about 1/8th of a cup or just enough to give some flavor and help the smoothie be thicker when done.

Put the blending lid on (I will review the smoothie blender I use in a different post). Make sure it is snug.

Put it on the base and let the liquid fall to the bottom before turning it on. This will keep it from getting clogged.

Blend for about a minute or until the kale leaves are thoroughly chopped up. You can watch the progress of this through the cup and when you barely see any leaf particles, you can stop.

And you are ready to drink. I just rinse the blades well in hot water. I know they are supposed to be dishwasher safe, but I find that the dishwasher dulls the blades, so prefer washing them by hand.

It tastes like a chocolate-raspberry shake. You can use blackberries, blueberries or a couple of frozen strawberries, too, but be aware of the added sugars with the blueberries and strawberries.

And, there you have a healthy, delicious, and filling meal. Like I said, I love this for breakfast. It keeps me full all morning, the added potassium and fiber are great for my system, and I just plain love the taste. Enjoy!!