keto – Page 2 – EatSmart Meals

Kung Pao Chicken

This is a popular dish that is usually loaded with unhealthy oils and sugar but this healthier version is just as spicy and delicious. You can serve it with any stir fried vegetables you like and over cauliflower rice or mung bean noodles to keep it Advanced Plan.

Sauce

1/2 cup free range chicken broth or water
1/4 cup liquid aminos
2 cloves garlic, minced
1 teaspoon sesame oil
1 teaspoon rice vinegar
1 teaspoon chili garlic sauce (check ingredients)
1/2 teaspoon ginger, microplanes
1 tablespoon monk fruit or erythritol sweetener

Chicken Stir Fry

2 tablespoons coconut oil for stir frying
1 1/2 pounds free range, organic chicken thigh meat, cut into 1 inch pieces
1 bell pepper, diced
1/2 onion, diced
3 dried thai red chiles
1/4 cup peanuts or cashews

Whisk the sauce ingredients together in a small bowl, and set it aside.

Heat coconut oil in a large non-toxic skillet or griddle to medium/high heat. Add the chicken, and let cook for about 3 minutes on each side until browned.

Add the bell pepper, onion, peanuts and dried Thai chiles in with the chicken and cook for a few more minutes until the chicken is cooked through and the bell peppers and onions are slightly tender. Pour in the sauce and stir together. Simmer for a few minutes to let the sauce caramelize and thicken.

Stir fry any other veggies you like to serve with the Kung Pao Chicken

Remove from heat and serve on top of mung bean noodles or cauliflower rice if desired.

March 15, 2021March 15, 2021

Kimberly RobertoLeave a comment

Advanced Plan ‘white bread’. (keto)

This is an easy, Advanced Plan quick bread that comes out very well. It holds up to toasting as well. It uses a dozen egg whites so be sure to use the yolks for another purpose like hollandaise sauce.

NOTE: this bread does not rise so it makes very small slices. Never fear though…it tastes amazing. Pictured below is the bread used as a grass-fed burger “bun”.

1 cup Almond Flour

1/4 cup Coconut Flour

2 teaspoon aluminum free baking powder

1/4 teaspoon Sea salt

5 tablespoons grass-fed butter, measure while solid then gently melt

12 large free-range Egg whites (~1 1/2 cups, at room temperature) ((Use the egg yolks to make some hollandaise sauce))

1 1/2 tablespoons monk fruit sweetener or erythritol

1/4 teaspoon Xanthan gum

1/4 teaspoon Cream of tartar

Instructions:

Preheat the oven to 325 degrees F.

Line a loaf pan with parchment paper, with extra hanging over the sides for easy removal later.

Combine the almond flour, coconut flour, baking powder, erythritol, xanthan gum, and sea salt in a large food processor. Pulse until combined. Add the melted butter. Pulse, scraping down the sides a few times.

In a separate, very large bowl, use a hand mixer to beat the egg whites and cream of tartar until stiff peaks form. This takes a while so be patient. Add 1/2 of the stiff egg whites to the food processor. Pulse a few times until just combined. Do not over-mix!

Carefully transfer the mixture from the food processor into the bowl with the egg whites, and gently fold until combined. DO NOT STIR- FOLD to keep the egg whites fluffy.

Transfer the batter to the lined loaf pan.

Bake for about 40 minutes or until the top is golden brown. Tent the top with aluminum foil and bake for another 30-45 minutes, until the top is firm. Cool completely before removing from the pan and slicing.

Recipe modified from the original at https://www.wholesomeyum.com/recipes/easy-paleo-keto-bread-recipe/

March 5, 2021March 5, 2021

Kimberly RobertoLeave a comment

Moroccan Kefta

This is an easy, flavorful dish that is popular street food in Morocco. Served with spicy harissa, it is a unique dish that can be served with almost any side. You can also form the meat around skewers for a kebab-type option.

1/2 lb grass fed ground beef
1/2 lb ground lamb
Juice of 1/2 lemon
1 small onion, quartered
2 cloves garlic, peeled
8 pitted green olives
1/4 cup chopped fresh cilantro or parsley
1 tablespoon ground cumin
1/2 teaspoon sea salt
1/2 teaspoon freshly ground pepper
Harissa, for serving (check label)

Place beef, lamb and lemon juice in a large bowl. Combine (don’t over mix). Marinate in the refrigerator for 30 min to 1 hour.

Place onion, garlic and olives in a food processor and pulse until coarsely chopped. Add to the marinated meat along with parsley, salt and pepper. Gently combine until evenly incorporated.

Oven option: Preheat broiler with rack at upper third of oven. Line a large rimmed baking sheet with parchment and set a wire rack on it.Using about 3 tablespoons of the meat mixture for each, form 12 thin patties, about 1/4 inch thick. Place on the wire rack. Broil the patties until brown and cooked through, about 8 to 10 minutes.

Grill option: preheat grill and heat to high. Grill patties about 3-4 min per side.

Serve with harissa, if desired. This is the brand I use. https://amzn.to/3r5k85l

March 1, 2021March 1, 2021

Kimberly RobertoLeave a comment

Advanced Plan bread rounds

This is great to use for sandwiches or grass fed burgers. It it easy to make and loaded with nutrition. It is also called “cloud bread” in many keto circles. .

3 Tablespoons organic ricotta cheese (you can also use cream cheese but it needs to be room temp and whipped before starting)
⅛ teaspoon sea salt
⅛ teaspoon garlic powder
dash Italian seasoning (or any other seasonings you desire)
3 large free range eggs, separated
¼ teaspoon cream of tartar

Instructions

Preheat oven to 300 degrees F.
Add ricotta cheese, salt, spices and garlic to a bowl and stir to combine.
Add egg yolks in the bowl Stir egg yolks into ricotta mixture and set bowl aside
Place the egg whites in a separate clean bowl. Add cream of tartar and beat at high speed until peaks form, usually about 5 minutes.
Gently fold egg whites into ricotta mixture, being careful not to stir too much as the egg whites will deflate
Line two baking sheets with parchment paper or use silpats.
Scoop about ¼ cup of batter for a total of 6 rounds on each baking sheet.
Bake for about 30 minutes or until top is browned.