Spicy Loaded Chicken Breasts

Spicy Loaded Chicken Breasts = Chicken breast + bacon + cheese topped with banana peppers.

Add your favourite toppings and BOOM you are good to go! 

I love loaded chicken breasts, they are so simple and they leave you feeling so full!

To cut carbs I like to use dry rubs on my chicken breasts for flavour, I then bake them while making the bacon. Once the bacon and chicken breasts are ready I put the oven on broil, place the bacon on the chicken breasts and add shredded cheese to the top. You can garnish the breasts with your favourite toppings, I like to add a little zip with banana peppers but you can also add chopped tomatoes and other toppings to make it your own personalized loaded chicken breast. :) 

Prosciutto Wrapped Pork Tenderloin

Chicken Hugs

My apologies, it has been quite a while. You can catch up on my cross-country move, change in professions, puppy adoption and travels here.

Right now, I've got a creation that was inspired by mean post-workout hunger and very little time. We used 3 chicken breasts, a cup of cheese, 6 slices of ham (you could use any sliced deli meat) and 4 slices of bacon. It made 4 entrees, we each had two and we were very full after!

I'm not sure what to call this; "Chicken Hugs" comes to mind or "Reverse Chicken Cordon-Bleu" (I realise it is a different). Regardless here is what you need to do to make this meaty treat for yourself.

1. Cook yourself up some chicken. I blackened mine a little with some chili pepper spices and hot chipotle salt, but if you want to go a more Italian route you can season with garlic powder and traditional Italian spices.

On a separate ban half cook a piece of bacon for each entree you plan on making. Remove when half cooked.

2. Let your chicken cool after cooking and then rip it up into strips. I was able to use an entire small chicken breast in one of my entrees but it was tiny.

3. Lay out an entire piece of sliced ham on a baking sheet.

4. Lay down a bed of shredded cheese.

5. Lay down a layer of chicken with an inch or so to spare on each side to allow the ham to wrap over top.

6. Sprinkle more cheese on top of the chicken.

7. Wrap the layer of ham over the top of the chicken. As you can see for some of mine I double wrapped using two pieces of ham. Stick a toothpick through all the layers to hold it together.

8. Wrap your half cooked bacon around the ham with the ends coming together at the top.

9. Sprinkle more cheese on top.

10. Place pan in oven and allow to cook until the bacon is crisp and the cheese has melted.

11. Remove from heat and enjoy!

Bam, there you go! My unnamed chicken creation! To simplify the process we stuck out bacon I our George Foreman grill for a quick half cook and used chicken breasts we already had made. We had plenty chicken left over from the 3 breasts to make a salad as well!

Nutty Banana Chocolate Chip Cookies

These cookies are super simple and slightly altered from the "Everything Healthy" blog. I added in some almond butter and instead of using quick oats I decided to try them with coconut flour. Click here to check out the "Everything Healthy" blog. I plan on using these cookies as pre-workout fuel because they are a little more carby than what I normally eat. I am happy that there is not any added sweetener, maybe adding an egg and taking out a banana could cut the natural sugars?

Unfortunately my grocery store was out of dark chocolate chips so this recipe uses the standard semi-sweet ones. Next time I am going to cut up dark chocolate if this happens again. This one is a work in progress, if you have any suggestions let me know:)

Heads up do not taste the batter, you will want to eat ALL of it!

Ingredients: 
-2 small browned bananas
-3 tablespoons of almond butter
-1 teaspoon vanilla
-1/2 cup of coconut flour
-1/4 cup of chocolate chips

Procedure:
1. Preheat oven to 350 degrees.
2. Grease pan.
3. Mash together almond butter and banana.
4. Add vanilla.
5. Mix in coconut flour until all of coconut flour is lumpily consistent.
6. Add in chocolate chips.
7. Bake for 15 minutes.

Nutrition:
Calories: 112
Fat: 5.7g
Carbohydrates: 14.2g
Fibre: 3.8g
Sugar: 6.6g
Protein: 2.6g

"Protinis" A Great Snack When You Are In A Pinch!

I was in a pinch on Saturday. I had locked myself out of my office and had a meeting a half an hour after working out, I did not want to leave my protein needs in the hands of the gym staff and pay an arm and a leg for a carby protein shake. I hustled around town to the grocery store where I thought I would find a premixed shakes that are hot right now but Safeway only had cold chocolate milk.

I geared up to by some meat and dig in when I happened to pass by a new product called “Protinis” by Maple Leaf Foods. I was in awe. There are multiple flavours of “Protini” but I have stuck with the Glazed Oven Roasted Chicken & Apple flavor because out of all of the varieties at my local Safeway it is the one with the lowest amount of carbs.

I quickly downed both of the “Protinis” in the package; I was impressed at how good the cold chicken and dried apples were. Nutritionally there are 80 calories in each of the Glazed Oven Roasted Chicken & Apple packs with 5 grams of carb, 1 gram of fibre and 4 grams of sugar. Protein wise they definitely do not measure up to a shake but there are 11 grams of protein in each pack of the Glazed Oven Roasted Chicken & Apple.

They are a little pricey, but nice little treats when you are in a pinch. I plan on packing them for road trips, hikes and any instance when I know I am going to be hard-pressed to find low-carb quick food fixes. I hope gas stations start stocking them!

Here are all of the different flavours of “Protini” on the market right now:

 

From http://www.protinis.ca/en/product.html

Try them out and save a little money with this "Protini" coupon! 

Low Carb Lemon Cheesecake

Sorry!

Things have been super crazy busy lately so I have been onto the old favourite quick and easy recipes.  I did manage to stock up on dessert last week with a treat--- lemon cheesecake! I have been back at the gym now for fourteen weeks for nearly 70 workouts!

When I made this recipe it made twelve square mini-cheesecakes. It also made a six-inch round cheesecake. I have cut this recipe in half for you so that hopefully you don’t make too much! I still have one in the freezer. 

Crust:

1 ½ cups of almond flour

1/3 cup of melted butter

½ tablespoon of stevia (or your favourite sweetener)

½ teaspoon of cinnamon

½ teaspoon of coco powder

1.     Preheat oven to 350F degrees.

2.     Combine almond flour, melted butter, spices and sweetener in a medium bowl.

3.     Once mixed well, press crest into the bottom of pan.

4.     Bake for ten to twelve minutes.

5.     Allow time to cool.

Cheesecake:

½ package of lemon flavoured sugar-free Jello

½ cup of boiling water

1 8oz package of softened cream cheese

1/3 cup of stevia (or your favourite sweetener)

½ teaspoon of vanilla

½ teaspoon of lemon juice

¼ cup of cream

1.     Dissolve half a package of sugar-free lemon Jello in a half-cup of boiling water. Cool and allow thickening but not setting.

2.     In a separate bowl combine softened cream cheese, sweetener, vanilla and lemon juice. Beat until smooth.

3.     Whip cream until stiff peaks form.

4.     Fold in cream cheese mixture.

5.     Pour the cream cheese filling over crust.

6.     Chill for at least two hours.

I garnished mine with fresh raspberries because the grocery store was out of blueberries (crazy, I know). I would like to make a blueberry garnish, or I would use sugar-free blueberry syrup if there were one available here in rural BC.  Raspberries worked too!

Nutritional information to come

Cheesy Jalapeño Low Carb Biscuits

Things have been crazy over the last couple of months. All of my boyfriend's hard work eating right and working out has payed off! He has dropped over 100lbs since we started keto and has now officially sworn into the military. He will be heading to basic training in less than two weeks so we have been cutting pretty hard and I have even been hitting the gym for moral support. We only get to workout together once a week, but it is nice to be on the same page. I have been back in the gym for 6 weeks now and I have worked our 34 times. Leaving little time for innovative cooking, while Kev is at Basic I will have more time to post.

I really like these biscuits. They are great to have in the fridge for a quick snack. I have been putting a little pizza sauce on them and melting more cheese on top for a pizza-style snack. 

Letting them sit really does make a HUGE difference. I tried them as soon as they came out of the oven but found that they needed that time to really finish melting together with the shredded cheese. 

Unfortunately biscuits will never be low calorie if you want them moist and flavourful. To save some calories you can use lower calorie cream cheese, nix the bacon grease and maybe skimp on the butter a bit. 

Ingredients:
-1 medium jalapeno
-1/2 teaspoon chili pepper
-1/2 teaspoon garlic salt
-3 eggs
-1/3 cup coconut flour
-(optional) 1/2 tablespoon bacon grease
-1 tablespoon of cream cheese
-1/2 cup shredded cheese (I used tex-mex)
-1/3 cup melted butter   
Procedure: 
1. Preheat oven to 400 degrees.
2. Remove the seeds and chop up the jalapeno.
3. In a bowl combine dry ingredients. 
4. Blend the wet ingredients and the jalapeno. 
5. Mix the wet and dry ingredients until there are no lumps.
6. Fold in cheese. 
7. Spoon out the batter into nine equal units in greased pan.
8. Bake for 15 minutes. 
7. Brush tops of the biscuits with melted butter. 
8. Let sit for at least half an hour.
Nutritional Information:
Calories: 141
Fat: 12.3g
Carbs: 3.3g
Fibre: 1.8g
Sugar: 0.5g
Protein: 4.6g

Dark Chocolate Walnut Cookies are in the Oven

Really excited to have a few I these bad boys in my belly in about 10 minutes time! 

The batter was surprisingly delicious, usually I am not a fan of almond flour batters, but this one is really good.

Almond Flour Chicken Strips

We make these bad boys all the time, they are so easy and quick to make. Perfect for after work or a quick lunch. We usually cut up chicken breasts into strips but you can also use pre-cut chicken from your grocer too (this tends to be more expensive). We like them to be a little spicy, so we add a teaspoon of chili powder to the mix, if you are making this for children you may want to nix that part of the recipe. 

When we started making these chicken strips we would give them an egg bath, but we have actually found that it doesn't help breading them and that it is just as easy to dip them in almond flour. 

Ingredients: 

2 Chicken Breasts 

2/3 Cup of Almond Flour

1 Teaspoon of Chili Powder (optional)

Salt & Pepper to Taste

Procedure:

1. Cut chicken into strips or bites, whatever size you would like. 

2. Heat coconut oil in a pan on medium heat.

3. Mix almond flour and seasoning in a medium bowl. 

4. Press both sides of each chicken strip in the dry mixture. 

5. Fry in coconut oil until full cooked inside and golden on the outside. 

These are great with pretty much any dipping sauce! 

Nutritional Information (per serving, makes two servings):

Calories: 355

Fat: 21.7g

Carbs: 8g

Fibre: 4g 

Sugar: 1.3g

Protein: 34.7g  

Low Carb Saganaki

Fried Cheese? Sign me up. 

At first we thought we couldn't make this treat but quickly started to think outside the gluten box and got almond flour involved.

This one is really simple. We have only made it once, I think it will be a common appetizer for our meals from now on. 

We used Krinos frying cheese to make this saganaki. We changed up the traditional recipe a little bit, no flames were involved. The next time we make it we will try using olive oil and let you know how that goes.

Ingredients

-One 110g block of sheep's milk grilling cheese

-1/2 cup of almond meal/flour 

-1/4 cup of butter for frying

-1 tsp. of chili pepper

-1 xl egg

-a dash of salt & pepper

Procedure

1. Add all of your dry ingredients in a bowl.

2. Crack an XL egg and whip it in a small bowl.

3. Dip the block of cheese in the egg.

4. Heat butter on high in pan.

5. Coat your dipped block of cheese in flour and seasoning mixture.

6. Fry until golden brown on both sides. 

Nutritional Information per Serving (makes 4 servings):
Calories: 202.5
Fat: 16.75g
Carbs: 4.1g
Fibre: 1.5g
Sugar: 0.6g
Protein: 12.57g

Beer Can Chicken

Beer can chicken is a favourite in my household.

Seriously, when all else fails there is 'Beer Can Chicken'.

The best park about it is how much it meat it makes, it is perfect for a supper for two or gour (depending on the size of your chicken) and you will most likely have left overs the put in your salad the next day.

We typically feed four adults with one beer can chicken and have enough leftovers to cut up for a salad the next day!

This recipe is pretty versatile too, you can spice the chicken to enhance different flavours. We use chicken rubs to spice it up a bit, but in this posting I will stick to the basics for a great low-carb/high-fibre 'Beer Can Chicken'.

We have started making this classic in our new smoker, but you can also make your 'Drunken Chicken' in the oven or on the barbecue. We prefer the barbecue, it is such a great summer dish!


Ingredients
1 Chicken (aim for a 4-5 pounder)
2 Tablespoons of liquified (heated) coconut oil
2 Tablespoons of salt
*3 Tablespoons of your favourite spices (I like a mixture of paprika, thyme, cayenne peppers, garlic powder, chillies and a dash of cinnamon) or use your favourite rub
1 Teaspoon of black pepper
1 Can of low carb beer (I use canned Michelob Ultra)

Procedure
1. Heat your BBQ to medium-high or your oven to 350F. If you are using gas try to use only half of your burners. If you are using coals that you move the chicken to an area free of coals.
2. Mix together your spices in a small bowl.
3. Remove and discard the chicken's neck and giblets.
4. Rinse the chicken inside and out.
5. Pat the chicken dry with paper towel, inside and outside.
6. Coat your chicken with coconut oil, inside and out.
7. Give your chicken a good rub with salt, your spices/rub and pepper. Again, both inside and out.
8. Empty half of your beer.
9. Insert your beer can into your chicken. This is easiest if you have one of the devices pictured below, but if you dont you can place your beer can on a counter and then thrust your chicken into it.
10. Place your bird in the center of your BBQ or oven and let cook for about 1 hour and 15 minutes. Keep your chicken away from direct heat.
11. Let sit for 5-10 minutes before serving.

Keep an eye on your chicken and make sure you test the temperature in the breast and thighs before serving.




You can buy the beer can chicken holder here:
http://www.kitchenniche.ca/beer-can-chicken-roaster-p-1061.html

Flatouts: Making A Packed Lunch Possible Again!

As you may have read I started my keto life in Calgary, Alberta. It was a big change when I moved back to Halifax, Nova Scotia four months later. I had shed some serious pounds and was fully committed to my new low-carb life.

There was one tiny problem... I had gotten used to having some special products found at diabetic resource stores that I could not buy in Nova Scotia. One of those things was super high fibre tortilla bread.

But, after being back on the east coast for about eight months I discovered Flatout's "Foldit"at my small town grocery store. I was THRILLED.

Not only do they taste great, they are loaded with fibre!

Finally, I could have the sandwiches again. Not that I missed them that badly (once and a while the odd clubhouse craving will spark but that is about it). My real problem was packing lunches for internship and school. Everyday I would fuss over leftovers (if there were any left from the night before) or have to buy lunch (costly when you make $0).

I am so excited to have Flatout products in my life. They still have some carbs, but they keep me under my 20g a day limit. I have found them in both Nova Scotia and in supermarkets in Alberta (yes, I am back in Calgary now).

The entire line available in Canada and one of my favourite uses, mini pizzas! 

For more information about Flatouts including where you can find them visit www.flatoutbread.com!

In Need Of A Good Read? 4 Books To Reaffirm Your Heathy Diet

Starting a list of great reads to help inspire your low carb or keto diet. These books are great when you need a little proof that you're not crazy and that how you are eating is more than just a fad.

If you have any suggestions please add them in the comments section.

1. 'Wheat Belly' by Dr. William Davis is a great resource to help you get started with cutting carbs. It specifically talks about the problems associated with wheat in our diets and gives lots of anecdotal evidence from Davis's own practice. 

I like this book because it uses common language and is easily accessible for the average person who just wants to know more about foods in their diet. 

I think everyone in my family has now read Wheat Belly. I would pass this book on to anyone looking for more information about losing weight, so many people can benefit from this book and cutting wheat from their diets. 

Wheat was the starting point for me, once I stopped consuming breads and pastas I saw a huge change in my body and my personality. As I read Wheat Belly I recognized things that had changed that were similar to Davis's patients in the book. It really opened my eyes and reaffirmed my choice to be more selective about the foods that I put into my body. 

2. 'Salt Sugar Fat : How The Food Giants Hooked Us' by Michael Moss is an informative look at three giants that determine what and how we eat food. I really like this book because it reveals some of the common sense reasons why we want to eat the food we crave. It talks about how the processed and junk food industries develop customers from people who need to eat to live; to large lusters who desire their next caloric fix. "Mouthfeel", "bliss point" and other key terms take us inside our own minds and connect why we want these conveniences foods and how we became hooked on them.

Now, this read isn't keto/low carb bible. But, I think it sheds light on important points to consider no matter what diet you are on. The summer that I decided to cut carbs and go keto I lost 45lbs. I ate McDonald's twice a day (I worked for McDonalds... no buns, no fries, no pop), did it work? Yes. Was it good for me? Not so much. I had worked for McDonald's the previous summer and ate it at least once a day (bun, fries and many lattes). Just because things work, doesn't mean they are the best for your health overall. 

This book takes you inside the minds of the food industry titans and makes you reevaluate your super market purchases. It is a wise read that will make you rethink every commercial you see geared towards children, happiness and low costs. 

3. 'Good Calories, Bad Calories' and 'Why We Get Fat and What To Do About It' by Gary Taubes are great reads, but are very heavy. You will put your book down and think about what you have read and then want to immerse yourself again. These are two big books that pack a lot of punches, their information is intricate and detailed. I wouldn't recommend starting your nutritional education with one of these books because they are so heavy. Start with something like 'Wheat Belly' and then move into these books once you have a foundation of knowledge about diet.

With that being said, these books are of a different breed than 'Wheat Belly'; they provide more statistical information and are at a deeper level than just anecdotal evidence. I think if you are going to sit and read either of these books there is a good chance that you have already seriously committed to knix-ing problem parts of your diet. To me, these books are preaching to the converted. I wouldn't buy it for someone who was not already involved in the keto or low-carb scene.

Pork Rind Nachos

This is such a simple snack, one of my favourites for sure! Before I cut carbs out of my diet nachos were my go-to snack. I missed them so much! So, once a week I will treat myself to some pork rind nachos to quell  my snacking needs.

Ingredients
-1 bag of pork rinds
-1 cup of grated cheese
-100g of deli chicken (or cut-up bacon, steak etc.)
-sauces for garnish to taste (salsa, sour cream, ranch)

*I recommend tomatilla salsa, it tends to have fewer carbs than other salsas.

Procedure (I microwave mine, but you can oven back them the same way you would bake tortilla chips)
1. Spread pork rinds over a plate.
2. Sprinkle half the cheese over the pork rinds.
3. Spread the meat over the cheese and pork rinds.
4. Sprinkle the rest of the cheese over the meat.
** I drip chipotle sauce over the top as well for a little more spice.
5. Microwave for 1:30 to 2:00. Keep an eye on it and pull the dish if all of the cheese has melted to a gooey point. You may need to rotate the plate half-way through if your microwave does not rotate well.

Nutritional Information To Come...

5 Tips To Manage Your Low Carb Road Trip

My boyfriend and I are about to set off on our third trip across Canada (well almost, Halifax to Calgary) and I thought I would compile a few manageable tips to help you manage your low-carb diet while you spend time on the road.

With few resources to cook while on-the-road it can be hard to stay inspired while driving long-haul. You would be surprised at the number of better options you can find roadside than the traditional bag of chips and can of pop, but it is still vital to keep your eyes on the prize and think of the long-term consequences of consuming carby calories when your on the road. You will look and feel better if you keep away from the sugars and starches and keep these tips in mind.


Tip #1:

Pack your snacks. Before you hit the road sit down and make a grocery list, pack the items you would normally eat during the week (and will keep while your on the road) and include a couple treats. If you think about your meal structure and plan ahead a bit you will stay on course to keep the carbs out of your diet. Great treats for your drive are protein bars like 'Quest Bars'. Available in many flavours they are perfect low-carb, gluten-free sweet treats that will leave you fill and help you skip the hunger-pain stops that can delay your trip.


Tip #2:
Keep away from 'Rest Stops' and gas stations when possible. Clearly if you are on a road-trip you will need to stop for gas, but if you stick by the pump your wallet and waistline will thank you. Wether you are looking for a quick treat or a meal, these quick fixes are not a great solution. Pull off the road (if you have time) and grab a meal at a proper restaurant or a snack at a grocery store. Many grocery stores have great salad options, restaurants offer more as well. There is little variety at 'rest stops' and gas stations, I often get sick of the quick fixes and start getting into carby treats after a few quick stops. Pay at the pump if possible and then get back on the road, do not be tempted by the cheap sugary fixes. Your best bet at gas stations are things like pork rinds, cheese, nuts and diet drinks. There are options, just not many good ones. You may get sick of these things if you continuously consume them.


Tip #3:
Plan your stops and their outcomes, including a trip to the grocery store. If you pre-plan where you are stopping you can hype yourself up for your breaks, this can provide an added push to get places on schedule. On your planned stops plan a trip to the grocery store. You will find better prices at grocery stores and won't be tempted by gas-stop specials. Stretching your legs at a grocery store will also give you a little exercise on what can be sedentary days. Grocery stores and pharmacies also have Atkins products which can help you out in a bind. If your into protein shake breakfast like me you can stock up on shakes and save buying yourself breakfast in a restaurant.


Tip #4:
Beware of Ice Coffee. This is an everyday lesson that I have learned the hard way, time and time again. Many fast-food restaurants have this seemly good option, few actually deliver with little sugar and few carbs. Stick with places like McDonald's, other restaurants like Tim Horton's and Starbucks have sugar in the base of the coffee; meaning even if you order it black you will unknowingly consume sugar. McDonald's black, only cream and sugar-free vanilla iced coffees are your safest bets!


Tip #5:
"... no bun*." If you have been keto or low-carb for any amount of time this is a common phrase. Do not even tempt yourself. If you are eating on-the-go there is a higher chance you will keep you hands clean and give into the bun. Many places will now dish up your burger or sandwich in a special way to help you have an easier time. As long as you ask, they will usually deliver. You may get a few strange looks, but keep your best interest in mind. Working in the fast-food industry many people asked me about ordering a burger without a bun at first, but after I explained to them my problems digesting wheat they had new perspective on why I chose to order more meat and no bun. Don't forget to grab a knife and fork too!
Dining in places like California it is common for restaurants to give you lettuce leaf 'bun' if you ask for no bun. Many places I have dined actually come let you know they offer other options if remove the bun and put it on the side of your plate.
*You may want to nix the ketchup too. Some restaurants load their burgers with a surprising amount of ketchup, beefing up your burger with sugary carbs.