Keto Post-workout Snack

KETO POST-WORKOUT SNACK

Recipe by: Jenn Jonkman of Hale Holistics

ABOUT THIS RECIPE

So, let it be known that I loath the gym but I do love food!! I whipped up this post-workout snack recipe based on a snack my local gym used to sell, but with rice eons ago. Almost a lifetime ago during my gym days, I would make my own similar recipe with rice, orzo pasta, and even quinoa. Neither of those are good options if you're on a strict keto nutritional regiment.

Since then my post-workout snack includes keto friendly cauliflower rice steamed in the microwave for a quick minute just to take the edge off and help your muscles kickstart that recovery and rebuild process! #soyum

NUTRITION INFO

Total Servings3 to 4 cups
Serving Size1 Cup
Nutrition Per Serving
Calories185
Total Fat15g
Protein12g
Net Carbohydrates5g

INGREDIENTS

1 bag cauliflower rice
1 Roma tomato diced
1/2 cup feta crumbled
2 green onion fine chopped
1/2 long English cucumber diced
2 cooked and diced chicken breasts
3/4 cup of 0 carb Greek dressing
1/2 cup pitted kalamata olives finely chopped

INSTRUCTIONS

  1. Steam the cauliflower in a dish or microware friendly bag.
  2. Place all the ingredients including the hot riced cauliflower into a bowl
  3. Pour the dressing overtop and stir well until incorporated
  4. Refrigerate the mixture until cool enough to eat or pack with you in your gym bag.

Keto Naan and Raita Dressing

KETO NAAN AND RAITA DRESSING

Recipe by: Jenn Jonkman of Hale Holistics

ABOUT THIS RECIPE

When you just need a snack, looking for a meal filler, or are really craving some Indian food, this Keto friendly Naan and Raita Dressing recipe is the answer.

It's fairly simple to make and can be put together in less than 30 minutes. All you need are a few staple keto friendly ingredients in your kitchen and a smidge of elbow grease.

NUTRITION INFO

Total Servings6 Breads and Approximately 1 1/2 cups of Dressing
Serving Size1 Bread + 2 Tbsp Dressing
Nutrition Per Serving
Calories118 + 30 (dressing)
Total Fat12g + 2g (dressing)
Protein5g + 1g (dressing)
Net Carbohydrates2g + 2g (dressing)

INGREDIENTS

Naan

3 Cups Mozzarella (shredded)
2 Tbsp Full-fat Greek Yogurt
2 Large Eggs
1 Tbsp Baking Powder
1 1/2 Cups of Almond Flour
2 Tbsp Butter
1/2 Tsp Garlic powder
1 Tbsp Fresh parsley (chopped)

Raita Dressing

1 Cup Plain Yogurt
1/2 Cup Mint Leaves (packed)
Salt and Pepper
Olive Oil

INSTRUCTIONS

Naan

Preheat the oven to 375°F

  1. Line a baking sheet with parchment paper. Combine the shredded mozzarella and greek yogurt in a bowl.
  2. Microwave for 2 to 3 minutes, stirring every 30 seconds until melted and smooth.
  3. Meanwhile, stir together the almond flour, baking powder, and eggs in a medium bowl.
  4. Add the flour mixture to the cheese mixture, while the cheese is still hot.
  5. Knead the mixture together with your hands, until a uniform dough forms.
  6. Form the dough into a ball.
  7. Cut the dough ball into 6 equal sections
  8. Take one piece, roll into a ball, then shape with your hands into a flatbread shape about 1/4 inches (6 mm) thick to make the naan.
  9. Bake the naan in the oven for about 8 to 11 minutes until a few golden brown spots form, but slightly before it looks fully done. If any bubbles form, pop them with a fork to flatten them.
  10. Meanwhile, in a small bowl, whisk together the butter, garlic powder, and fresh parsley. Brush liberally over the naan.
  11. Return the naan to the oven for about 2 more minutes, until more golden brown.

Raita Mint Dressing

  1. Combine ingredients in a food processor and pulse until the mint is very finely chopped.

Keto Low Carb Turtles

KETO LOW CARB TURTLES

Recipe by: Jenn Jonkman of Hale Holistics

ABOUT THIS RECIPE

My low carb turtle recipe is an experiment that I had to try after finding some amazing sugar free caramel at a specialty grocery shop.

Now, this is a big deal. First, a traditional caramel recipe is literally made with sugar. Cutting out sugar is a big deal for a Keto diet to work. In fact, cutting out sugar should be a big deal in life. In the commitments that I made to get my high-energy child off of sugar, or at least way lower amounts, I found a magical specialty grocery shop that had the magic ingredient. When I landed on this sugar free caramel that you could literally eat off of a spoon, I had to start my experiment. This recipe is the result of that experiment.

Enjoy!

NUTRITION INFO

Total Servings16
Serving Size1 bar
Nutrition Per Serving
Calories130
Total Fat9g
Protein1g
Dietary Fiber1g
Sugars1g
Net Carbohydrates4g

INGREDIENTS

1.5 cups almond flour
1/2 cup swerve
1 tablespoon molasses
1 cup pecans
2 tbsp sugar free caramel
1 cup Krisda sugar free chocolate chips
1/4 cup salted butter

INSTRUCTIONS

Pre-heat oven to 350 Degrees Fahrenheit

  1. Melt the butter in a small pot or in the microwave.
  2. Mix the melted butter with swerve, almond flour, and molasses until fully incorporated.
  3. Press the final mixture into a greased 8”x8” pan.
  4. Bake for 15 minutes.
  5. Take it out of the oven, then let it cool completely.
  6. Mix pecans and caramel in a small bowl then spread over the chocolate crust.
  7. Top with sugar free chocolate chips.
  8. Bake for 25 minutes.
  9. Take it out of the oven, then let it cool completely.
  10. Once cool, cut into 16 squares.

Keto Chicken Wings

KETO BUTTER CHICKEN WINGS

Recipe by: Jenn Jonkman of Hale Holistics

ABOUT THIS RECIPE

These chicken wings are EVERYTHING you expect to get out of a restaurant quality dish. Then, you buy a box of frozen pre-made wings and whoa huge fail! This is probably the most time consuming recipe that I currently have in my repertoire, aside from a cake that needs chilling and has more than 7 steps, but not one minute of that time will you ever wish you could get back. These are quite literally ‘the best wings ever’, as said by many a husband. They also pair amazingly with that low carb beer and slice of fathead pizza on a cozy Saturday night.

This particulate recipe is for hot wings but I wanted to illustrate some additional flavour choices. Sometimes we just can't get out of our head in the moment and think, “Ugh! I hate hot wings!” These bad boys are perfect just crispy sans sauce.

If you are on my plan and you’ve made the butter chicken (not 5 x in one week mind you.), reserve the sauce in the freezer, thaw on wing day, heat the sauce while the wings are cooking, and then toss them together in a bowl when they are done. Wow!

Another no spice option is garlic parmesan. It’s so simple. Just melt 1/4 cup butter and mix in 1/2 tbsp garlic salt on the wings. If you have powdered garlic or freshly minced, that’s fine too. Toss with wings straight from the oven then in a separate bowl toss again with 1/2 cup of grated parmesan cheese.

NUTRITION INFO

Total Servings4
Serving Size6-8 pieces or 3-4 whole wings
Nutrition Per Serving
Calories415
Total Fat28g
Protein34g
Net Carbohydrates0g

INGREDIENTS

1.36 kg (3 lbs) Chicken wings separated
2 tsp Baking powder
½ cup of Franks red hot
1 tbsp Butter melted

INSTRUCTIONS

Pre-heat oven to 220 Degrees Fahrenheit

  1. Toss wings in Baking powder
  2. Place the wings on a cooling rack on a baking sheet
  3. Cook for 20 mins
  4. Turn oven up to 450 degrees Fahrenheit
  5. Bake for 45-50 mins
  6. Mix hot melted butter and franks and whisk together
  7. Put freshly hot wings into bowl pour sauce over
  8. Toss the wings to coat

Keto Zucchini Pizza Boats

KETO ZUCCHINI PIZZA BOATS

Recipe by: Jenn Jonkman of Hale Holistics

ABOUT THIS RECIPE

Are you looking for a new spin on how to eat pizza toppings without compromising ketosis? We’ve found it! The zucchini adds a healthy dose of essential nutrients and fiber!

NUTRITION INFO

Total Servings4
Amount Per Serving1 Zucchini
Nutrition Per Serving
Calories262
Total Fat19g
Protein17g
Net Carbohydrates5g

INGREDIENTS

4 small zucchini
1⁄2 cup tomato sauce
1-2 sticks pepperoni cut up
1⁄2 cup shredded mozzarella cheese
2 Tablespoons parmesan cheese
1/2 tbsp basil
1/2 tbsp oregano
1/2 tbsp garlic

INSTRUCTIONS

Pre-heat oven to 350 Degrees Fahrenheit

  1. Mix tomato sauce, basil,oregano,garlic set aside
  2. Wash zucchini. Trim ends and cut each in half lengthwise. Use a spoon to gently scrape out soft, seedy center of zucchini.
  3. Place zucchini halves in a small baking dish. Spoon pasta sauce into zucchini halves. Top with mozzarella and parmesan cheeses.
  4. Bake for 25 to 30 minutes or until zucchini can be pierced with a fork and cheese is bubbly and brown.
  5. Serve warm.