Breakfasts

Chia pudding

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So you like pudding? You could not have some during the keto diet? So let´s change it. In the following recipe you will see more options and variations how to prepare the perfect breakfast (or yummy snack). Ladies and gents…chia pudding.

The size of portions is only up to you and depending on your taste. From following I have prepared 2 portions.

 

 

Ingredients:

  • Chia seeds 9 tsp
  • Ground cinnamon 1 tsp
  • Cocoa unsweetened 1-2 lsp

Optional ingredients:

  • Milk or cream
  • Sweetener (stevia or as prefered) or the keto flavour pill
  • Protein powder

Is that all? Of course! Let´s go step by step and mention how you can addapt it to your taste and needs.
Into small glasses (really small or any preferable small container) distribute chia seeds, cinnamon, cocoa (if you have powder sweetener add it now too) evenly. The poorest variation is to bring over 300ml of water, but preferable to adjust those 300 ml and change part for milk or cream…or substitute whole water if you want! You can also add protein powder as you like. For this recipe I have used 13 g of it.

If you don´t have sweetener, but you use keto flavouring pills I suggest 1 and half disolving before pouring over the mixture.

Pour the liquid into glasses, close it and shake properly and put it into fridge for 4+ hours. If the mix is loose after that time, feel free to add more chia seeds (mix with teaspoon, not shake directly as it will stick to the sides).

Nutritious facts(one portion = half):

  • Protein: 7,5g
  • Carbs: 8,5g
  • Fats: 7g

Chia seeds are high on carbs, so you can reduce the amount and the pudding will be more liquid. These numbers are counted from 100ml of milk used so you can decrease it by 2,5 g if you only use water.

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Lunches

Green beans with cheese

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Sometimes you just miss the needed fats, but you would like to have some wedgies. So go and kick those green fellas with some cheese with this light lunch during hot day!

Ingredients:

  • Green beans 150g
  • Camembert 125g
  • Salt
  • Butter

Shortly roast the green beans on some butter to keep them crunchy. Toss in cut camembert cheese and keep few bits for topping. Stir till the cheese melts. Serve and top with remaining cheese.

Nutrition facts:

  • Proteins: 24g
  • Carbs: 6g
  • Fats: 57g
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Lunches

Cauliflower puree and turkey

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Nice chunk of meat and mashed potatoes. Thing that everyone knows, but potatoes are no go. Because of the nice carbs why not to take cauliflower!

  • Ingredients: 
  • Cauliflower 100g
  • Turkey 100g
  • Green beans 70g
  • Bacon 10g
  • Spring onion 1/2

The recipe is so simple that I won´t even go into details.

Boil the cauliflower till soft and put it into food processor with big tablespoon of butter. Fry the bacon cut into cubes and toss in green beans. Don´t overcook it and keep it crunchy.

In the meantime put some butter on the pan and fry the turkey seasoned with salt, pepper and smoked paprika. It takes just minutes, depending on the size of meat. Sprinle with spring onion and you are good to go! If you look for some more fats, just take pork instead!

Nutritious facts:

  • Proteins: 60g
  • Carbs: 10g
  • Fats: 27g
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Snacks and others

RockSocks Coffee

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The morning coffee, everybody knows that. For some of us it is a must in every day and you can´t live without it. What if we just take a coffee as part of breakfast or even the whole breakfast? Just few ingredients and yuo can go.

There are two options how to do it.

Option fast, easy and low fat

Mix 2scoops of your protein with 200ml of water, 50ml milk (full fat), add desirable syrup or any flavouring you use (sugar free, optional) and amount of coffee you prefer. If you prefer grounded coffee simply use 200ml of hot water over it. Shake or mix and it is done.

The right, fatty way

Prepare your favourite coffee in 200ml of water, add 1tbsp butter, 1tbsp coconut oil and mix properly (mixer advised) and in the end add 50ml of milk (or heavy cream). This coffee will rock your socks, make you feel full and ready to rock and roll!

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Lunches

Marinated duck with bok choy

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Want to eat duck and stay low on carbs while getting big proteins and fats? No time to waste!
Two servings ingredients:
Side:
Bok choy 2x
Shimeji mushrooms 200g (or some low carbs like portobelo)
Spring onion 1x
Protein:
Duck 1/2
To taste:
Chilli
Caraway
Pink salt
Soy sauce, gluten free
Fish sauce
Garlic
Oyster sauce

Nutritious facts:

Fats: 37,6g
Protein: 38,4g
Carbs: 12,7g (most of it is shimeji and fish sauce. Otherwise it has 3,4g, you can addapt)
Fibre: 3g

 

Procedure:
Mix caraway, chilli, salt and dry rub the duck. Put in oven on 120 degrees celsius. Bake for three hours.

In the meantime mix 2 tablespoons of oyster sauce with 3 tablespoons of soysauce and you can add olive oil. Coat the duck from time to time with this mixture with the brush.

After three hours uncover the duck and set the oven to max. In this time brush with own fat frequently. Bake like this for 30min more.
During this 30 minutes process take few spoons of duck fat and heat it in wok and add the shimeji.

Now add soy sauce and fish sauce per taste.
Once the mushrooms are soft add the bok choy and continue, but keep it crunchy!

Take out shimeji and keep the sauce aside in small bowl. Take the duck out of the oven and off the bone and cut into preferable sized pieces.

Toss it into wok (can add more duck fat if you want) and roast. My suggestion is to add few drops of soy and fish sauce to help to get the stickinness.

Meat is ready when golden a bit and skin loses more fat. Take out the meat and add the residual sauce you kept before. Add few more spoons of duck fat, one spoon of soy sauce with garlic and quickly reduce. You can pour this over the meat or simply dip in (and it brings more fats!)

 

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