10 Healthy Recipes for the 4th of July!

We'll be away for the 4th of July this year which poses its own challenges to staying low carb, but if you are looking for some fun and healthy eats for this summer holiday then check out the links below. I personally want to eat the macaroni salad and caprese grilled fillet mignon right now!

Buffalo Ranch Deviled Eggs

Low Carb Macaroni Salad

15 Minute Greek Cucumber Salad

Low Carb Peach Long Island Ice Tea

Grilled Shrimp and Sausage Kabobs 

Grilled Portobello Mushrooms Stuffed with Sausage, Spinach and Cheese 

Caprese Grilled Fillet Mignon 

Mini Meatloaf Pepper Rings

Zucchini Tuna Cakes

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Easy Low-Carb, High Fat Lunch Menu

How is it June already?  It really snuck up on me which is why I am getting this out so late.  May was incredibly busy and kind of a blur with all of myraces, but I wouldn't have traded it for the world.

Are you ready for some healthy eats?  Me too! With the weather heating up this month, I tossed in some cold dinner options.  My husband also requested lots of beef and being a lover of red meat I couldn't deny him that request.

As always, tell me what you made and how it turned out!

Bon appetit!

• BLT Lettuce Wraps
• Cauliflower Crusted Grilled Cheese Sandwiches
• Baked Chicken Fajita Roll ups
• Ranch Chicken Salad
• Grilled Zucchini Pizza Slices
• Beefy, Cheesy, Low-Carb Green Chile Bake
• Philly Cheese Meatloaf
• Bacon Cheeseburger Casserole 
• One Pot Cheesy Taco Skillet

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May (Low-Carb, Gluten and Nut-Free) Menu

How is it even May?  This year is just flying by, but I am glad that summer is almost here.  My

Not a short list of allergens.  

family and I have several fun weekend trips and special events planned.  Now that I am aware of what all of my allergies are, I'm going to have to really plan on what I eat (or when I don't eat) on the road.  Staying low carb, gluten free and high fat while I traveled has always been tricky, but doable, but with so many allergies to fruits and vegetables, my options are even more limited.  Luckily, I always have intermittent fasting to fall back so if I need to fast longer than normal (16 hours a day), I can.  You can bet I'll be putting together a list (in blog form too) of what to pack so I don't cheat (too much).

May is shaping up to be an extremely busy, but fun, month for us.  I have 3 races (Cinco de Miles, Gate City Half Marathon and Boston's Run to Remember).   There is also Mother's Day and my daughter's first ever dance recital.  Not that this is any different from usual, but I am going to try to keep my recipes as easy and quick to cook as possible.

Since I do have so many races this month and the weather should be better, we'll most likely pick up some pre-marinated meats from our local butcher shop, Mr. Steer, to grill so I didn't include recipes for those nights.





Are you ready for this month's list?

• Pork Egg Roll in a Bowl
• Taco Bake
• Sloppy Joe's
• Buffalo Chicken Jalapeno Popper Casserole
• Mongolian Beef
• General Tso's Meatballs
• Beefed up Meatloaf
• Slow Cooker Honey Garlic Chicken with Vegetables
• Grilled Ginger Soy Pork Chops 

And, just to make my nutritionist happy, I'll be adding lots of vegetables to my diet as well.  Veggies, veggies and more veggies!

Here is a new one I'd like to try:  Roasted Spiced Radishes.  

Non-Scale Victory - I'm Back in My Pre-Pregnancy Pants!

Yesterday, I decided to do something I haven't tried doing in about 2 months.  I decided to see if my size 6 pants would fit again.  Now these were the smallest size pants I've ever worn as an adult and they were the last size I fit into prior to getting pregnant with my daughter 4 years ago.

At that time I had lost roughly 30 pounds following The Metabolism Miracle which is a low carb, high fat diet.  Obviously, when I got pregnant I could no longer be on such a restrictive diet any more and I had to add back in the carbs.  I also gained 80 pounds in the process!

Flash ahead to 4 years later and after following a low carb, high fat, gluten free diet while practicing intermittent fasting and running several miles a week (I logged in 18 miles this week) and I am back in my size 6 pants.

I won't lie.  It wasn't easy.  I didn't take any pills, shakes or wrap myself up in plastic wrap, but I did it.  I'm glad I did because I'm worth it.  We're all worth it.  We just have to believe it and do something about it.

As always, I'm happy to answer any questions.  I want to help.  I'm not here to sell you a product.  I want to share the wealth of information I've learned from all of the mistakes I've made over the years.

Low Carb, High Fat and Nut Free Swedish Meatballs!

Tonight I am making these Swedish Meatballs from The Ketogenic Cookbook.  I can't wait to try them out!  I'll be serving them over zoodles (zucchini noodles).

Looks like meatloaf but tastes like Swedish meatballs!

Ingredients

• 1.5 pounds grass fed beef
• 1/4 pound ground pork
• 1 large egg
• 1/4 cup tomato sauce
• 1/4 cup minced yellow onion
• 1 tablespoon coconut aminos or wheat-free tamari sauce
• 1 tablespoon dry mustard
• 1 clove garlic, minced
• 2 teaspoons fresh ground black pepper
• 1 teaspoon liquid smoke
• 1 stick unsalted butter
• 2 ounces of cream cheese
• 1/3 cup beef bone broth
• 1/2 cup grated Parmesan cheese
• 1/8 teaspoon ground nutmeg

Directions

1. Preheat oven to 325F.
2. In a large bowl combine,  ground beef, ground pork,  egg, tomato sauce (check the carb count),  minced yellow onion,  coconut aminos,  dry mustard,  garlic minced, of fine sea salt, fresh ground pepper, and liquid smoke (not sure what this is and I haven't found it in the local grocery store yet).  Mix until well combined.
3. Shape into 1.5 inch meatballs and place on a rimmed baking sheet.  Bake the meatballs for 45-60 minutes, until cooked through and browned.
4. Meanwhile, make the sauce:  Place butter in a saucepan and heat until the butter sizzles and brown flecks appear, stirring constantly to keep the butter from burning.  Reduce the heat to low.  Stir in  cream cheese,  beef bone broth,  Parmesan cheese and ground nutmeg.  Simmer for at least 15 minutes.  The flavors open up if you simmer longer.
5. When the meatballs are done, remove them from the oven, place them on a serving tray, and serve with the sauce.  

Easy Chocolate Fat Bomb!

It's been a hell of a week and all I want to do is relax on the couch with a beer and pizza, but I know if I do I'll end up with a nasty stomach that will ruin my weekend.  

So instead, I'll pop a gluten-free pizza in the oven (not low on carbs), sip on some wine and whip up a fat bomb or as this nerd likes to call it a Fat Bob-omb!

Tonight I'll be making a Keto Chocolate Mousse.  It is super easy and equally as delicious.

Ingredients  

• Unsalted butter – 60g (2oz)
• Philadelphia cream cheese – 60g (2oz)
• Fresh double cream (heavy cream in the US), whipped – 90ml (3oz)
• sugar-free cocoa powder – 1 tbsp, I honestly just use the Hershey's unsweetened.  It is pretty low in carbs (1 net carb per serving I think).
• Stevia or another sweetener to taste – 1 tbsp

Instructions

• Leave butter at room temperature until softened (or blast in the microwave for 10-15 seconds if you haven’t got the time)
• Mix butter with sweetener, keep mixing until completely blended
• Add cream cheese, blend completely into a smooth mass
• Add cocoa powder, blend completely
• Whip double cream and gradually add to the rest of the mixture, mixing well
• Spoon into small glasses (I like to put it in wine glasses to make me feel fancy) and decorate with shavings of dark chocolate
• If you have the time, refrigerate for 30 mins or so – it will taste even nicer.

Now you might be asking yourself why I am eating a FAT BOMB if I want to lose weight?  Well, simple, fat keeps you feeling fuller longer and yes, your body needs fat.  Fat bombs are a quick snack that let you keep up your energy.  They also provide lots of healthy fat that your body needs to reduce your cholesterol and your risk of heat disease.  

As a runner, a fat bomb is a great way for me to fill up before a race but not to the point where I get sick from eating too much.  Remember, I have a sensitive stomach and I am still trying to figure out what works before a run and what doesn't in terms of energy.  For my first 10K (6.2 miles) I fasted for 17 hours beforehand.  My stomach felt great but I was EXHAUSTED by the end.  Had I indulged in a fat bomb beforehand I could have been in better shape.  

For more information on why fat is healthy check out Butter Bob and his website Butter Makes Your Pants Fall Off.  He also shares information on Intermittent Fasting which I practice and will talk about in a later post.