Did someone say Chocolate?

     I have had a couple of days off work so I have been online searching for more new-to-us recipes. I have found and printed several up. However, I have noticed some questionable nutrition facts on several of them. It's made me question some of the nutritional information on all of our Keto recipes now. I don't think the ones that are posting these recipes are necessarily giving false information intentionally. It might be something as simple as instead of listing TOTAL carbs, they are listing the NET carbs.

     I hope to eventually go in and edit the information on those previous recipes, but for now if you are also counting total carbs do not go by the nutritional facts on any of the previous recipes I have shared. On all future recipes, I will plug the recipe into my food tracking Ap (I use Myfitnesspal) and have it calculate the nutritional information so I know they are accurate.

     Today I decided to experiment with chocolate again.  I have had this recipe printed up for some time, we just hadn't taken the time to make it.  I don't know why because it was super simple.   and it cooks in the microwave in less than a minute.  This could be dangerous!

Keto Chocolate Mug Cake

     It was very moist and delicious, but it was a little high in carbs for my liking.   I only ate half and had Ed try the other half.  He liked it, too.  He said he could have eaten the entire cake himself but was satisfied with just eating half.  

Keto Chocolate Mug Cake

2 tablespoons almond flour

1 tablespoon Hershey's cocoa

3 teaspoons Lakanto Monkfruit, classic

¼ teaspoon baking powder

1 tablespoon Hellman's real mayonnaise

1 egg yolk

1 tablespoon water

In a coffee mug, stir the almond flour, cocoa, monkfruit and baking powder.  Mix well, then add the egg yolk, mayonnaise and water.  Mix well to be certain all dry ingredients are stirred in.  Let the cup set for a few minutes.  Then bake in microwave for about 50 seconds.  

     Remember, the nutrition information below is if you only eat half.  

     Also, part of these carbs come from the monkfruit which gets advertised as a carb free sweetener.  While it does have zero net carbs, if you count total carbs, like me, then it has 4.  

      Now, once the weather warms up and we get out on those bicycles, I believe I will be packing this for my ride snack and yes, I will be eating the whole thing then.  Come on spring!

     Last night Ed modified one of our favorite recipes and made it so much better. Check this bad boy out!

Keto Bacon Wrapped Broccoli Stuffed Chicken

It was so yummy but I could only eat half.  Actually, all three of us only ate half, so next time instead of making 3 giant breasts, he's going to make 6 smaller ones.

Keto Bacon Wrapped Broccoli Stuffed Chicken

1 ¼ cup chopped broccoli

4 ounces cream cheese softened

¼ cup grated Parmesan

2 tablespoons mayonnaise

1 tsp garlic minced

½ tsp salt

3 chicken breasts, cut in half

12 slices bacon

1 tablespoon olive oil

1 teaspoon paprika

1 teaspoon salt divided

¼ teaspoon garlic powder

¼ teaspoon onion powder

½ tsp salt

1. Preheat oven to 375.

2. Chop the broccoli and set aside.

3. In a medium bowl, mix the softened cream cheese, parmesan cheese, mayonnaise, minced garlic and ½ tsp of salt.  Mix well then stir in chopped broccoli.  Set aside. (Side note, we sometimes make a double batch of this stuffing and serve it as a side dish with the chicken.)

4. Cut each chicken breast in half and place 3 pieces in a 2 gallon freezer ziplock bag.  Seal it shut, removing all the air. Pound it with a meat tenderizer (or a rolling pin) until it is flat.  Then do the same with the remaining 3 pieces. 

5.  Place 3 of  the pounded chicken breasts on a cookie sheet lined with foil.  Spoon on the broccoli stuffing and spread it out. Top with the other 3 breasts.  Then wrap each  breast with 4 slices of bacon.  Drizzle with  Olive Oil and sprinkle with seasonings.  Now cut each breast in half.

6. Bake for 40 minutes or until chicken is cooked through and bacon is crispy.

Remember - the nutrition information is for half a breast.

     In closing, I have almost gotten back down to my pre-vaction weight.  Just 1 more pound to go.    What have I been doing different?  For one thing, I've been trying to stretch my "fasting" window again.  On my days off work, I have skipped breakfast.  (I don't think I can do that on work days though.) However, I am not allowing myself to eat something on every break. I have also been trying to get back into logging everything before I eat it.  It works.  That is what convinced me to only eat half of that chocolate mug cake today.

Scale Wars

     I stepped on the scales and I am back up 124.  Ugh!   The scale has gone the wrong direction again.  I've decided I may just have to accept the fact that I am going to vacillate between 120 and 125 until bicycle season gets here.  Once we can get back out on those bikes again, hopefully I will be able to reach my goal and keep it there.

    Anyway, point is, I still have not lost the rest of that 10 pounds I gained while on vacation, and now I have added even more to lose (again).

    That's the crazy thing.  You would think I would be even more motivated than ever.  As I mentioned in an earlier blog, my daughter started eating Keto on Feb. 1st.  Rachel is already down almost 15 pounds!  I am very proud of her and so excited for her success.  Each night she sends me a screen shot of her Macros. She's logging and tracking her food and doing such a great job.  I guess I just need to follow her lead and beef up my efforts.

    I admit, I have been slacking on tracking and logging my food.  I guess I've gotten too comfortable in knowing what I can and cannot have and I think I can just wing it. This just goes to show that tracking/logging what you eat is an important step.

    I also know I have been over-loading on the carbs.   I came home from work on Thursday and Ed had dinner on the table.   Chicken Alfredo (mine without pasta - just the chicken and Alfredo sauce) with broccoli and Cauliflower - along with some Keto Cheesy Bread.  OMG Yummy!   This meal alone was probably all the carbs I needed for the entire day!

    I know I have shared the Chicken Alfredo Recipe before, but I'll go ahead and post it again.  This is a super easy Instant Pot Recipe.  And the non-keto family members can easily add pasta to theirs.

Chicken Alfredo – Instant Pot Recipe

1 pound of diced chicken breast (boneless - can be frozen)
2 cups of hot water

8 cubes of chicken Bullion

1 jar Alfredo Sauce (Check label – select one with 2 or less carbs per serving)

   Place diced chicken in Instant Pot. Add hot water and chicken bullion. Pressure cook for 30 minutes. Release and drain. Then add sauce. If desired, you can add steamed broccoli in place of the pasta. Or just serve it on the side.

  If you don't have an Instant Pot – you can cook the chicken in a skillet.

  The Cheesy Bread was a new to us recipe.  We will certainly have it again!  It is super simple ~ only has 4 ingredients.  It is a little Carby though, so it's not one we will want to do too often. Unless I could use better self control and not eat the entire thing.  That, or get my Keto Chef to buy Block Mozzarella and shred it himself.  (The pre-shredded stuff has added carbs) 

Cheesy Bread – Air Fryer Recipe

1 large egg

1 cup of shredded mozzarella cheese 

1/4 cup Parmesan cheese

1/2 teaspoon garlic powder

  Mix the four ingredients in a bowl and stir by hand until thoroughly mixed. Press the dough into a circle on a piece of parchment paper. Cut around the dough and place the dough & parchment paper in the bottom of your Air Fryer Basket. Fry at 350 for 10 minutes.

                                                

1 serving:  500 Calories      36 Fat       9 Carbs       42 Protein                                        

  Or if you can make it 2 servings:   250 Calories      18 Fat     5 Carbs     21 Protein

     I had the day off work today and we all went shopping.  We ended up at a Mexican Restaurant for lunch.  Unfortunately I did not get a photo of our plates ~ but Rachel and I both got the "papa nacho's" ~ which is Grilled Chicken, Steak and Chorizo - smothered in Queso Cheese ~ they usually put it over waffle fries, but we asked them to substitute lettuce for the fries.  (and yes, the guy acted like he thought we were nuts ~ haha)   I thought it was amazing and I know what I'll be ordering the next time we eat at El Rodeo in Decatur.  In fact, I put a request in to my own personal Keto Chef ~ he is supposed to try and come up with his own version of this meal.  Yes ~ there will be a future blog with that Recipe once he perfects it!  

Some new recipes

We tried some new recipes the last couple of days and I just wanted to share them with you. I think they are keepers.

Enchilada Meatballs

2 pounds Bob Evans Sausage

2 cups crushed pork rinds

3/4 cup shredded cheese (Cheddar or Mexican Blend)

1 egg

1 Tablespoons of diced Jalapeno's

1 Tablespoons of Minced Garlic

1 teaspoon of Cilantro

1 can of Enchilada sauce, divided

1 cup shredded Pepper Jack Cheese

½ cup Shredded Cheddar Cheese

sour cream

Guacamole

Mix all together and stir by hand to mix well. Using a small cookie scoop, scoop out small balls and place on a parchment paper lined baking sheet. (Roll the scoops to form a perfect ball). Bake the meatballs at 400 for about 20 minutes.

Pour 1 cup of enchilada sauce in the bottom of a 9x13 pan – spread to coat the entire bottom of the dish. Place the baked meatballs in the sauce – then using a basting brush, coat the balls with the remaining sauce.. Top the balls with the 2 shredded cheeses and return to oven and bake another 15 minutes.

Remove from oven and sprinkle with a little more cilantro. If desired, you may also top with Sour Cream and Guacamole (it will add to the carb/calorie count)

Servings: 6

783 Calories

5 Carb

64 Fat

43 Protein

We ate it with a Side Salad ~ but I think next time we will also have the “Mexican Rice” recipe below. (It was on the menu this time but we forgot it.)

Mexican Rice

Unfortunately, I do not have a photo of this one yet.  We have been putting Gordo's Cheese Dip on our riced cauliflower for some time now.   But just recently my daughter mentioned adding the Keto taco seasoning to it.  Game Changer!  I've had Mexican Rice several times now!  There is no real recipe .... just add to taste.

1 bag of Riced Cauliflower (we like the steamable bags)

Keto Taco Seasoning to taste (recipe also below)

Gordo's Cheese Dip

Steam the riced cauliflower per the package directions. Then stir in the Taco Seasoning and Cheese dip to taste.  

Keto Taco Seasoning

Keto Taco Seasoning

2 Tbsp chili powder

4 Tsp onion powder

2 Tsp cumin

2 Tsp garlic powder

2 Tsp paprika (we use smoked)

2 Tsp dried oregano

1 Tsp pink salt

Mix all together and store in an empty spice container.

1 teaspoon = about 1 ½ Carbs

We also tried an Italian Casserole.  This one was a big hit.  It's like a lasagna - but with riced cauliflower instead of the pasta.  You may think it sounds gross, but honestly, you don't even notice the cauliflower.  This would be a great way to sneak some veggies in the kids! 

Italian Casserole with a Side Salad

Italian Casserole

¾ cup hot water & 3 cubes of Beef Bullion

1 pound ground beef

1 cup of chopped onion

1 teaspoon garlic powder

1 teaspoon Italian Seasoning

½ teaspoon pink salt

½ teaspoon pepper

10 oz bag of riced cauliflower, steamed per package instructions

3 Cups Marinara Sauce

2 cups shredded Mozzarella Cheese

Preheat oven to 400.

Place the bullion cubes in the hot water. Stir until the cubes are dissolved.

In a cast iron skillet, brown the hamburger & onion. Drain. Then add the seasonings, steamed riced cauliflower, Marinara Sauce and the beef bullion. Bring to a boil & let simmer for 15 minutes. Sprinkle with shredded cheese then place the skillet in the oven for 10 minutes or until cheese melts.

Servings: 6

286   calories
13     carbs

28     protein

12     fat

Stay tuned!  I will post more recipes as we try and like them.  Sometimes we try something new and even though we eat it ~ we know it is not going to make the menu list again.  I won't share those recipes ~ I'll stick to the ones we laminate and add to the book!

Keto Chocolate Cheesecake Cup

My sister made a Strawberry Cheesecake for Christmas.  Well, I looked at her recipe and thought maybe I could come up with a Chocolate Cheesecake version.  Yes, I've been wanting to try this Chocolate Cheesecake idea since Christmas.  Today I just finally decided to give it a shot.  What better way to spend a rainy day?

I guess I can't really call it a Cheesecake though, because I left out the crust.  I was more interested in the filling and didn't want to add the carbs. So I mixed it up and poured (scooped) it into individual serving dishes.  This way I know exactly how many servings there are in the batch and it makes a more accurate count on Calories, Carbs, Protein and Fat.  You could just as easily pour it into a pie plate and cut it into 8 equal slices.

My daughter told me, for my photo I should pipe it into the dish with a cake decorating kit because it would look prettier.  But I thought that was too much trouble.  I do admit, it would have looked better in the photo ~ but I'm quite sure it's going to taste just the same.

1 batch is 8 servings:  210 Calories, 6.9 Carbs, 18.6 Fat and 3.6 Protein

Chocolate Cheesecake Cup

6 oz of cream cheese,  divided

1 cup Heavy Whipping Cream

1 Box Sugar Free Chocolate Pudding

1 Carton Atkins Milk Chocolate Protein Shake.

In a mixing bow, beat 2 oz of Cream Cheese with 1 cup of Heavy Whipping Cream.  Beat until stiff. Set aside.

In another mixing bowl, beat 4 oz of Cream Cheese, 1 box of Sugar Free Chocolate Pudding Mix and the Protein Shake.  Mix Well then add the Heavy Whipping Cream mixture.  Mix the two mixtures together well.  Scoop out into 8 equal servings and cover.  Keep refrigerated.

I wish I had a photo of the Strawberry Cheesecake too.  Unfortunately I do not.  I will share the recipe though.  Again, we left out the crust to save on carbs.

Keto Strawberry Cheesecake

2 pkg Sugar Free Jello

1 Cup Boiling Water

6 oz Cream Cheese, divided

1 1/2 Cup Heavy Whipping Cream

In a large mixing bowl, beat the heavy whipping cream and 2 oz of the cream cheese until stiff.

In a a saucepan over high heat, bring the water to a boil. Add the jello packets and stir until dissolved. In mixing bowl, mix the jello with 4 oz cup cream cheese until smooth. Then slowly add the jello mixture into the whipped cream mixture. Beat until the two are fully combined.

Pour the jello cheesecake into a pie plate (or into individual serving dishes) and refrigerate for 1 hour.

                            

No news is Good news!

The good news first! I have heard nothing from my doctor. Remember, she said that after my test results came back, IF she felt I needed to make a change in my diet, she would email me. Since I have not heard from her, I think she agrees with me. 202 is not “out the roof”. I do still intend to monitor more closely what I am eating. For one thing, I've not been having sausage for breakfast every morning. I will still eat it. Just not every day.

The bad news is I still haven't lost the rest of that 10 pounds I gained in Austin.   I've only dropped 1.4 more  pounds so I still have another 1.6 pounds to go. I have these next 2 days off work and I am seriously considering OMAD. Well, actually probably more like 2MAD because I do still intend to have my Caramel Coffee for breakfast. (165 calories) One Meal A Day while working that 12 hour shift is a lot more difficult to stick to.   I have 4 breaks plus my lunch - so that's 5 times to sit in the breakroom and not eat!  I generally snack on cheese but maybe it's time I rethink that.  Sometimes just switching things up a bit makes a big difference.

Saturday I had 1070 Calories and my macros were pretty close to target:

Sunday was 1118 but I should have tried to get my macros closer to target  I was over on the protein. and carbs - and under on my fat.

But then Sunday was 1599 - and I even skipped the protein shake at breakfast, drinking nothing but Black Coffee with a bit of stevia.    That crockpot pizza is good stuff but should probably be saved for an OMAD day. But at least my macros were closer to target again.  

As I said, I am off work the next 2 days, so I won't be getting as many steps in.  We intend to do some shopping today ~ so I should get a few more today than I will tomorrow.  Then it's back to work on Thursday, Friday and overtime Saturday.  So perhaps after the next 5 days the scale will finally be back where I want it to be.

Check-up Results

It's been a few days since I last posted.

I haven't done an update on my weight loss because, well,  there has not been anything new to report.  Yet.  Those first 7 pounds were obviously only water. The last 3 I am really having to work at to lose.  I've decided to kick it up a notch.  I work the weekend (Saturday, Sunday and Monday) So hopefully by Tuesday those 3 nasty pounds are gone.    I should get plenty of steps in the next three days - so if I can keep my calories between 1000-1200 and my macros within target, hopefully the scale will move again.  

Let me just say, Winter sucks!  I don't get much exercise except for my steps at work. During the summer months we are out on our bicycles as much as possible.  But winter?  Nothing!   However last Sunday, (before the blast of winter we have had this past few days hit) we were actually able to get out and enjoy our first "Group Ride" for 2020.  It was only about a 24 mile bike ride, and it wasn't our fastest ride but considering that was our first ride for 2020, that was good enough!  It was certainly enough to give me Spring Fever.  Come on Spring!  I am so ready to get out there again.

Anyway ... I did have my check-up on Monday ~ and went back over Friday for the fasting lab work.  I asked for her opinion on the Keto Diet and she said, pretty much, the same thing I've said all along.  Keto is fine as long as you do it healthy.  She said unless my lab work came back showing my Cholesterol is out the roof, she didn't have a problem with it. She said she would email me if her opinion changed after she seen my blood test results.  Well, I personally do not feel my results were  "out the roof" and I don't have an email from her yet, so that's a good sign. 

Anyway, here are my results - in comparison to the results from my lab work in 2017.

and also the results from the Health-Fair they had at work last year (I believe in October, so just a few months ago)

My total Cholesterol is up slightly from 196 to 202 (But down from 215 in October!).  They say the range should be under 200, so I do not feel 202 is "out the roof".  I am just slightly up, in my opinion.   My HDL did go up considerably,  But my LDL dropped and my Triglycerides dropped significantly.  

As I said, as of the posting of this blog, I am still waiting to hear from her.  She said if she felt I needed to make a change in my way of eating,  she would contact me.  If she contacts me - I'm telling you right now, it will result in an in-person office call.  I personally do not feel these numbers are "out the roof" and in fact, I am sure I can improve them with just a few minor changes.  In fact, I plan to make those changes even if she doesn't contact me about it.  In the end, I do want to live healthy.  But, I also want to live thin,  Keto is just the answer for me.  I found that out while in Austin on vacation.  

On a closing note ~ my daughter has finally decided to try Keto.  This warms my heart so much.  I love my daughter and only want what's best for her.  I know she loves her carbs, but I also know how unhealthy they can be.  But - that's not the only benefit to her joining the Keto Family,  I will now have more newly discovered Keto Friendly recipes to try!

Yesterday, she told me she added 1 cup of coffee to 1 Cafe Caramel Protein Shake (Atkins)  She poured hers over ice.  While I have not ever been a fond cold coffer drinker, I poured a room temp shake into a hot cup of coffee and ended up with a luke warmish cup.  But OMG  Game Changer!  Guess what I will be having for breakfast the next 3 days, while I am trying to cut my calories!  

Stay tuned.  I do work the next three days but I hope to report another 3 pound loss come Tuesday!  and also, by Tuesday IF I am going to get a scolding from my new doctor ~ I would imagine I will know by then.  I will not take that scolding lightly though - as I said, I personally do not feel my numbers are any worse than they were before.  Plus, I do think I can improve them.  Just because we can eat sausage - doesn't mean I should eat it every day.  I know I always use the word bacon in that sentence, but apparently it also applies to sausage and brats.  

Checking in

I guess it's time I check in!   

I have not quite got the full 10 pounds back off yet, but then, it did take me 9 days to gain it ~ I shouldn't expect it to fall back off any quicker than that.  My 9 days aren't up until the 4th.   Fingers crossed it's gone by then.

I have been planning my meals out the day before and sticking to the plan.   The 2 days I had off work (Tuesday and Wednesday)  I really didn't get much exercise.  Which is pretty typical for my days off work. 

Here's my food log for Tuesday.   I have coffee only for breakfast on my days off work. First cup with butter and Stevia, the others with Heavy Whipping Cream and Stevia. 

  For our evening meal he made BBQ Meatballs and steamed Broccoli with Gordo's Cheese Dip.

BBQ Meatballs

1 pound lean ground beef

1 cup crushed BBQ flavored pork rinds

1/2 cup grated cheddar

1 egg

2 tablespoons heavy whipping cream

2 tablespoons water

1/2 teaspoon garlic powder

1/2 teaspoon salt

1/2 teaspoon ground pepper

Sugar Free BBQ Sauce

Preheat oven to 400 degrees.

Mix the first 9 ingredients together in a large bowl. Mix well.

Using a 2-inch cookie scoop, scoop out the meat mixture into 16 small meatballs and place on the baking sheet. Roll to form a perfect ball. Bake for 15 - 20 minutes or until meatballs are cooked through.

Brush the meatballs with Sugar Free BBQ Sauce.

Return the meatballs to the oven for 2-5 minutes.

Serve immediately.

Amount Per Serving: CALORIES: 442 TOTAL FAT: 23g CARBOHYDRATES: 4g   PROTEIN: 40g

My macros were closer to target on Tueday - and my total calorie  intake was also closer to target  (1191).  So when I stepped on the scales on Wednesday morning I was showing another 2.6 pound loss - bringing my total to 5.  I know it's only water - but it still is a good feeling to see that number get lower again.

Day three I ate just a few more calories - 1268 .

For our evening meal, my Keto Chef made Bacon Cheeseburger Casserole.  All 3 of us were wondering why we don't have this treat more often! He also fixed riced cauliflower with a cheese sauce.  All in all it was a very satisfying meal!  Unfortunately we did not get a photo of our evening meal, but I did get a photo of a reheated portion for my lunch the next day.

Bacon Cheeseburger Casserole

1 pound bacon, cut up into pieces

2 pound ground beef

12 oz cheddar cheese

8 eggs

1 cup salsa

1 cup Heavy Whipping Cream

2 tsp minced garlic

½ tsp Onion Powder

½ tsp pink salt

¼ tsp black pepper

Preheat oven to 350.

In a large pan, fry the cut up bacon pieces. Drain & set aside.

In the same skillet, fry the hamburger, seasoned with the minced garlic, onion powder, salt & pepper. When the beef is browned add the bacon. Mix well – then spread into a 9x13 casserole dish.

In a large mixing bowl, mix the eggs, salsa and heavy whipping cream. Mix well – then add 2/3 cup of cheddar cheese. Again, Mix well. Pour the egg mixture on top of the meat mixture. (do not stir) top the casserole with the remaining cheddar cheese and bake for 15 to 20 minutes until the cheese is bubbly & crispy.

If desired, garnish with your favorite cheeseburger toppings: lettuce, tomato, pickles, onions etc

Amount Per Serving: CALORIES: 554 TOTAL FAT: 40g  CARBOHYDRATES: 2g  PROTEIN: 42g

Again ~ my macro's were more on track.  I was also pretty close on calories ~ just slightly over.   And when I stepped  on the scales on Thursday morning, I was down another 1.2 pounds ~ bringing my total loss to 6.2.  (This 10 pounds was so obviously, mostly water retention.)

Then I was back to work on Thursday and Friday.  First off ~ let's talk about steps!  I certainly got more steps in than I did on Tuesday and Wednesday.

And again, I planned my meals ahead of time. but, knowing I was working I did allow a few more calories.

 For Dinner that night we had thin cut Ribeye and a salad.

My macros were not as close as I'd have liked.  I was over on everything ~ but then again, I did have 1660 calories, not 1200.  They would have been better if I'd skipped that protein shake, but I felt like I needed it.  When I stepped on the scales on Friday morning, I was only down 0.2 - bringing my total loss to 6.4 pounds.  I am thinking I've lost all the water gain - now I will have to work harder to get the rest of it off.  

Friday I decided to try cutting my calories a bit since I didn't lose much on Thursday. 

Taco Salad with Guacamole, Sour Cream and Salsa

My macros were still off a bit ~ again, I should have skipped that shake.  I was a little over on the calories but it was because of that shake.  I intended to skip it yesterday but I was having a rough day.  and let's face it ~ chocolate fixes everything!  Yep.  I'm sorry to admit it, but sometimes I drink the protein shake for the pure pleasure of a chocolate fix.  However, when I stepped on the scales this morning I was down 0.6 pounds.  While that is not much, at least it was more than the day before.  That puts me at 7 pounds down now.  I have 3 more to go, to get the 10 off I gained while on vacation.  

I have the next 3 days off work - we spent about 6 hours of today in the Escape - so I am certainly not getting many steps in today.  But tomorrow we are going on a Bicycle Ride.  Our first group ride for 2020.  Anyone local that wants to join us, PM me and I'll give you the details on where to meet up!  And on Monday ... I have my first actual check-up since going Keto.  Stay tuned because there will be a blog about that.  Hopefully my new doctor is Keto Friendly!  I did have bloodwork done at work during the health-fair - and my numbers all looked good then. But they didn't check everything.  I am anxious to be able to compare the results with my last exam ... in 2017.