Prosciutto Wrapped Pork Tenderloin

Steak Me Home Tonight: Pan Fried Garlic Butter Steak

We eat a lot of steak, it is one of our favourite dishes to make. Pretty much all of our favourite veg
options go perfectly and a good steak does not need much for seasoning.

One of the big problems we have in our tiny apartment is that we do not have room for a grill or barbecue, our favourite ways to cook steak. We have to pan fry all of our steaks.

This pan-fried garlic butter steak is incredibly quick and easy to make, we have it at least once a week. Sometimes we add a little ghost pepper salt just to spice things up.

The side dish I have pictured with the steak is prosciutto wrapped asparagus, a super easy side. It is perfect for someone who is trying to get into eating more vegetables. 

Ingredients:
-1 steak of your choice
-1 tbsp garlic butter
-season to taste with salt and pepper



Procedure:
1. Heat garlic butter on medium until it has melted and the pan is throughly hot.
2. Season each side to taste and fry on each side for 3 minutes this should give you a medium-rare steak (times may vary depending on stove and how you like steak cooked).
3. Let the steak rest for five minutes and then enjoy!

Nutritional Information:
To Come

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.

Low Carb Chili Con Carne

The first recipe here is the quick and easy recipe using a Club House packet of seasoning. I used the slow cooker and it took about 2 hours on low to get it to the consistency that I wanted.

It is very filling, but it is not completely homemade.

I love to add in leftover meats as well, chicken breast etc. And, I always put cheese on top of the chili (this is not included in the nutritional information).

I know the pictures are not very enticing. These were the best ones I could muster.




Ingredients
-100g of deli chicken (or use desired amount of chicken breast)
-1/2 Teaspoon of salt
-1 Packet of Club House 'Hot-n-Spicy Chili Mix'
-1 Can of Pizza Sauce (213 ml)
-1 Can of Kidney Beans (540 ml)
-3/4 LB of Cooked Ground Beef
-1/2 Teaspoon Garlic Powder
-1/8 Teaspoon Paprika
-3 Cups of Water
-1/2 Teaspoon Pepper
-2 Tablespoons of Hot Sauce

Procedure

1. Ensure all meats are cooked.
2. Add all ingredients to crock pot/slow cooker. Cook on low for around 2 hours*.

Nutritional Information (it makes 6 servings)
Calories: 281
Total Fat: 8.2g
Carbs: 19.7g
Fiber: 5.2g
Sugars: 2.2g
Protein: 30.5g


Here is the recipe for my homemade chili. Its an all day affair, I really like to leave it cooking for all the flavours to set in. There isn't much difference in calories but there are fewer carbs.

Ingredients
-1LB of Cooked Ground Beef
-100g of deli chicken (or use desired amount of chicken breast)
-3 Strips of Bacon
-1 Teaspoon of salt
-1 Can of Pizza Sauce (213 ml)
-1 1/4 Cup of Kidney Beans
-1 Tablespoon Garlic Powder
-2 Teaspoons Paprika
-5 Cups of Water
-1/2 Teaspoon Pepper
-2 Tablespoons of Hot Sauce
-1 Tablespoon Cumin
-2 Teaspoons Oregano
-4 Tablespoons of Tomatillo Salsa
-4 1/2 Cups of Water


Procedure
1. Ensure all meats are cooked.
2. Add all ingredients to crock pot/slow cooker and cook for around 8 hours on low* (cook until it is your desired consistency).

Nutritional Information (it makes 6 servings)
Calories: 278
Total Fat: 11.8g
Carbs: 13.5g
Fiber: 4.1g
Sugars: 1.6g
Protein: 28.2g


*From all of my experiences, slow cookers vary cook times. Make sure you keep an eye on it the first time you make it.

Thick Keto Pizza Crust

This is my favourite low-carb pizza crust by far! It is not eggy like others and it is thick enough to carry flavour and support the toppings. 

I usually top my pizza with chicken, bacon and other meats. I have not added toppings into the nutrition considerations.

This crust is FILLING, I consider a quarter of the crust one serving. The nutritional information below is for the entire crust, no toppings. 

UPDATE TIPS TO MAKE THIS BETTER & EASIER: 
-take the bacon grease and add a teaspoon to a tablespoon to the crust mix, this will help everything mix together if the greasy is still hot
-mix the crust in a large measuring cup and then leave it for a few minutes on the preheated oven to melt everything together, this will make the cream cheese less chunky when you whisk it 

Ingredients

-4 Tablespoons Of Herb & Garlic Cream Cheese

-3 Eggs

-1/4 Cup Whipping Cream

-1/4 Cup Grated Parmesan Cheese

-1/4 Teaspoon Garlic Powder

-1/4 Teaspoon Italian Seasoning

-1 Cup Grated Cheese (I use Tex Mex or Marble)

Prep Work

-Preheat oven to 350 degrees.

-Grease pan and layer one cup of grated cheese on the greased pan. 

Procedure

-Beat cream cheese with eggs in a medium bowl. 

-Add whipping cream, grated parmesan cheese, italian spices and garlic to the first mixture one at a time. 

-Pour mixture over grated cheese lining the pan. 

-Bake for 10-12 minutes and then let cool. 

Your crust is now finished, now just add your favourite sauce and toppings and you will have  one of the best low-carb pizzas around. 

Top It Off

-Spread sauce on crust.

-Add toppings and cheese.

-Bake for 15 minutes. I find this varies by oven, keep an eye on your pizza and make the call when it bubbles.

-Let stand for 10 minutes. This will harden everything up and make it easier to eat, it also melts together further for a more flavourful pizza experience. 

Nutritional Information For Entire Crust: 

Calories: 1000

Fat: 75.5g

Carb: 4g

Fiber: 0g

Sugars: 2g

Protein: 54g


Here are some beautiful keto pizzas and garlic fingers made in personal pie pans.
I can make three large pie pan pizzas with this recipe. I usually do two pizzas and one garlic fingers. For the garlic finger recipe click here.

The Glory Of Eggs

"Messy Eggs"

When living a low carb lifestyle, one of your staple foods will be eggs. You can add eggs to many meals or have it has the main part. Eggs are amazing, they have incredible filling powers and can help you feel full for long amounts of time. Every time I have experienced periods of weight loss I have consumed eggs regularly.

One of the first ways I started integrating eggs into my diet further was to ensure I had a breakfast style meal everyday. The picture to the left is what I call 'Messy Eggs'. These eggs are fried, seasoned with cajun spices and chilli peppers and topped off with cheese.

"Chipotle Loaded Chicken Breast"

This meal was consumed as part of supper. I ate fancier sausage with bacon and "Messy Eggs". The seasoning is what helps make the meal versatile and more than just a breakfast style meal. 

Another one of my favourite ways to add eggs to my meal outside of breakfast is to add one to my burgers. Just like bacon, you can use a fried egg as garnish for a burger. Why not add cheesy scrambled eggs as a side too? 

 An egg is the prefect way to add a little something to a meal when you are really hungry but do not want to eat two servings. I recently added a fried egg to one of my favourite entrees, "Chipotle Loaded Chicken Breasts" (right photo).

"Loaded Chicken Breasts" are simple supper entrees. Cook a chicken breast in the oven, season to taste. I stick with Chipotle because I have a great PC 0 Carb sauce (left) and I season with a little Italian seasoning, grated parmesan cheese, chilli pepper and sometimes I throw a little bit of almond flour breading on. When the chicken breast is finished add a slice of bacon to the top and grate cheddar cheese on top. Above, I simply added a fried egg underneath. 

Do you have any secret egg additions you live off of? 

How To Start A Keto Lifestyle

I thought my boyfriend was crazy when he cut the carbs. My university roommate was a nutrition major and she also did not recommend eliminating carbs. After watching him drop weight quickly I changed my mind. 

1. I cut carbs completely. When I changed my eating habits I did not ease into it as some people do. The main reason I made the clean cut was because I know some people go through withdraw and have cravings if they continue to eat carby foods (even if they eat smaller portions). 

2. Throw out (or give away) all sugary, gluten packed foods. The basic (and I mean very basic) conversion I started to live by was subtracting fibre from carbs. I lived by on the notion that fibre carbs are good carbs, stay away from sugar and other avoid sweeteners. I aimed to stick under 20 grams of carb everyday, without any exercise. 





3. Check out the nutrition info on everything you buy. Some things vary in carb content. Chicken wings are a good example of a food that change depending on the brand. Honey ham may also surprise you, depending on the brand. Fresh meat is always better than processed meats. Go to the grocery store with a list of theses key items:
-Eggs
-Unsweetened Almond Milk
-Nuts, I prefer almonds (they are perfect to grab by the handful for a snack.
-Heavy cream
-Cheese
-Boston lettuce (you can use this instead a bun)
-Your favourite fresh meats: chicken, pork, beef, turkey
 -Favourite specialty meats: bacon, sausage, certain chicken wings
-Salad Dressings
-Mustard (a core part of my first few weeks of keto)

4. Treat yourself. Find recipes online for things that match your cravings. Jump in, learn new keto recipes and keto treats you can eat from Day 1. Don't deprive yourself. Set your carb limit per day and then stick within it, eat as much as you want of foods with little to no carbs. If you want ice cream, make it. If you want cake, figure it out. There are a tonne of great resources online to help you make something that will satisfy your dessert cravings.

5. Pack your lunch everyday. Have one special lunch a week. This will save you money. Pack leftovers in your lunch from the supper you make the night before. This way you control what you have to eat, the temptation to grab a slice of pizza won't be there.  

Another thing I did when I started keto was drop breakfast. I make a protein shake in its place and have two big meals. I eat "breakfast foods" (eggs, bacon, sausage, ham, omelettes) as main courses now. I make meals now, not just food. I don't scramble to eat the quickest, easiest foods now and put love into the meals I make. 

I think it would be interesting to see how other people got started and what they recommend for newcomers, please comment below and let me know what you did to get started and any tips for newcomers. Let me know what your thoughts are! 

Keto Jalapeño Poppers-> Four Different Types

This recipe makes 10 poppers.

Originally, we started making this recipe using the standard bacon to wrap the poppers. But, we found they were greasy and looked for a way to solve this. 

Don't get me wrong, the bacon was delicious, but here are three other alternatives to the bacon recipe. 

1).  Cheesy Poppers-> can be crispy if you allow the cheese topping the stuffed jalapeño to firm

2).  Prosciutto Poppers-> these do not leave the jalapeño as soft and greasy as bacon, lighter and easier to handle as well.

3).  Ham Poppers-> not as much taste, I used Piller's Simply Free Breakfast ham. They are not as greasy, but are thick and can absorb the jalapeños heat. 

Cheesy Poppers (crispy option)

Ingredients

5 jalapeño peppers

1/2 cup of grated marble or cheddar cheese

4 tablespoons of cream cheese

Procedure

-Preheat oven to 425 degrees.

-Cut jalapeños in a half and remove the seeds from inside.

-Stuff each jalapeño with cream cheese.

-Sprinkle grated cheese on top of each stuffed jalapeño.

-Bake in oven for 15 minutes.

Cheesy Poppers and Ham Poppers

-Briol for a few minutes to crisp cheese further.

Nutritional Information (per popper)

Calories: 54

Total Fat:  4g

Carbs:  3.7g

Fiber:  1.5g

Sugar:  1.9g

Protein: 2.1g

Ham Poppers 

Ingredients

5 jalapeño peppers

5 pieces of breakfast ham 

4 tablespoons of cream cheese

Procedure

-Preheat oven to 425 degrees.

-Cut jalapeños in a half and remove the seeds from inside.

-Stuff each jalapeño with cream cheese.

-Cut each strip of meat in half.

-Wrap each stuffed jalapeño with a piece of ham.

-Bake in oven for 15 minutes.

Nutritional Information (per popper)

Calories:  47

Total Fat:  2.6g

Carbs:  4.1g

Fiber:  1.5g

Sugar: 1.9g

Protein:  3.2g

Prosciutto Poppers (my favourite)

Ingredients

5 jalapeño peppers

5 pieces of prosciutto  

4 tablespoons of cream cheese

Procedure

-Preheat oven to 425 degrees.

-Cut jalapeños in a half and remove the seeds from inside.

-Stuff each jalapeño with cream cheese.

-Tear each strip of meat in half.

-Wrap each stuffed jalapeño with a piece of prosciutto.

-Bake in oven for 10-12 minutes.

Nutritional Information (per popper)

Calories: 47

Total Fat:  2.9g

Carbs: 3.6g

Fiber:  1.5g

Sugar: 1.9g

Protein: 2.7g

Keto Pulled Pork

This is one of my favourite recipes. 

I make it and used pulled pork in everything.

Pulled Pork and eggs, pulled pork omelettes and as a garnish on burgers. 

Most of the time I eat it as an entree. 

This recipe makes 8 servings.

Ingredients:
2 lbs of pork shoulder (or tenderloin)
1 can of diet pop (root beer or Dr. Pepper)
a dash of cinnamon 
chipotle sauce 
hot sauce 
4 oz of low carb/sugar free bbq sauce

Procedure:
-Place pork in slow cooker and heat on low. 
-Pour diet pop over meat.
-Add dash of cinnamon.
-Let cook on low heat for 6 to 7 hours.

-After 6-7 hours drain the slow cooker well.
-I then add sauces to taste. I try to use as little bbq sauce and as much of the other sauces as possible to reduce the carbs. An alternative to this is using a 0 carb bbq sauce. 

Nutritional Information (Per Serving):
Calories: 148
Total Fat: 6g
Carbs.: 1.8g
Fiber: 0g
Sugars: 1.1g
Protein: 20.1g

Here is a pic from my latest Slow Cooker Sunday. I bought the biggest shoulder I have ever seen and cooked it over night. It was amazing to wake up to! I like to let it sit sauced before I eat for a few hours, but today I could not resist using some in a pulled pork omelette!