Keto Bunless Burger

KETO BUNLESS BURGER

Recipe by: Jenn Jonkman of Hale Holistics

ABOUT THIS RECIPE

Here is a keto friendly juicy delicious burger recipe for those bunless burger nights. Dress them up with fresh vegetables and avoid those unhealthy condiments!

NUTRITION INFO

Total Servings4
Serving Size1 Burger Patty (1/4 lb uncooked)
Nutrition Per Serving
Calories383
Total Fat24g
Protein38g
Net Carbohydrates2g

INGREDIENTS

1 lb Regular ground beef
1/2 An onion
1/2 Cup sugar free ketchup
1/2 Cup yellow mustard
1/2 Cup Relish or chopped Pickles
3 Tbsp hemp
1/2 cup hormel (brand) bacon bits
1 Cup shredded old cheddar
2 Eggs

INSTRUCTIONS

  1. In a large mixing bowl, mix all of the ingredients until well incorporated.
  2. Measure and form into 1/4 lb patties
  3. For the best burgers, make patties that are approximately 3/4 inches thick.
  4. To prevent the center from bulging, create an indention in the middle of the patty. This will ensure your burgers stay flat.
  5. On medium-high heat, cook each burger patty one side for three minutes, Turn them over and cook for an additional seven minutes or until centers are 160 ºF.

Keto Beef Broccoli

KETO BEEF AND BROCCOLI

Recipe by: Jenn Jonkman of Hale Holistics

ABOUT THIS RECIPE

My Beef and Broccoli recipe is one of my three favourite takeout style recipes. It is 100% Keto friendly and there's no delivery charge. That is, unless you want to tip the chef!

NUTRITION INFO

Total Servings4
Serving Size1 cup
Nutrition Per Serving
Calories230
Total Fat11g
Protein26g
Net Carbohydrates2g

INGREDIENTS

2 Tbsp Sesame oil
1 pound steak sliced into thin strips
4 cups small broccoli florets
1/2 cup beef stock

Ingredients for the Sauce

1/3 cup soy sauce
1/2 tsp Guar or Xanthan gum

INSTRUCTIONS

  1. Heat 1 Tbsp of sesame oil in a pan over medium heat for a few minutes or until oil is hot.
  2. Cook the beef until it's just starting to turn brown. Some pieces will still be pink and that’s ok!
  3. Remove the meat into a bowl and set aside.
  4. Add 1 Tbsp of sesame oil to the pan then add the broccoli, fry for 2 mins then add stock and let steam for approximately 4-5 minutes.
  5. Add the beef back into the pan.
  6. Whisk the guar with the soy sauce and pour over the mixture in the pan.
  7. Let it simmer a few minutes then serve hot!

Keto Ginger Beef

KETO GINGER BEEF

Recipe by: Jenn Jonkman of Hale Holistics

ABOUT THIS RECIPE

My Ginger Beef recipe is one of my three favourite takeout style recipes. It is 100% Keto friendly and there's no delivery charge. That is, unless you want to tip the chef!

NUTRITION INFO

Total Servings6
Serving Size1 cup
Nutrition Per Serving
Calories197
Total Fat8g
Protein18g
Net Carbohydrates6g

INGREDIENTS

Ingredients for the Beef

1 lb flank steak, sliced thinly against the grain. (You can use any cut of beef or chicken if it's thinly sliced)
1/2 -1 cup butter for frying

Ingredients for the Batter

1 egg
1 cup water
3 tablespoons coconut flour

Ingredients for the Vegetables in the Sauce

1 small carrot, finely julienned
1 sweet red bell pepper, finely julienned
1 green bell pepper, finely julienned
6 cloves garlic, finely julienned
hefty chunk of ginger, size of two thumbs, depending upon taste, finely julienned

Ingredients for the Sauce

1/2 cup soy sauce
2 tablespoons white vinegar
1 tablespoon Chinese cooking wine (or dry sherry)
1/2 cup water
1/4 cup monk fruit sugar (or ½ cup if you like it sweet)
1/2 tablespoon or more crushed chilies

INSTRUCTIONS

Instructions for the Batter

  1. Combine all the batter ingredients into a bowl
  2. Toss the beef in the batter mixture
  3. Deep-fry a few strips of beef at a time, until crispy; set aside

Instructions for the Sauce:

  1. Stir fry vegetables until crispy.
  2. Add the sauce
  3. Bring the sauce to boil for 1 to 2 minutes then remove from the heat
  4. Add beef. Stir to coat with sauce

For the authentic original Calgary crispy Ginger Beef keep warm for 1-2 hours until the dark deep flavour and colour has permeated the entire dish. The sauce will thicken during this time

Keto Italian Beef Roast

KETO ITALIAN BEEF ROAST

Recipe by: Jenn Jonkman of Hale Holistics

ABOUT THIS RECIPE

This Italian beef roast recipe is probably one of the easiest ones I'll ever share. Warning: Slow cooker alert! What sets me apart from many other nutritionists and lifestyle enthusiasts is that I like easy. I feel that with overwhelming change I like to encourage my customers with that feeling of simplicity. A little broth, some meat, butter, and a slowcooker are a little combination that I like to use to showcase how simple eating keto really can be.

NUTRITION INFO

Total Servings6
Serving Size1/2 cup meat
Nutrition Per Serving
Calories437
Total Fat28g
Protein44g
Net Carbohydrates0g

INGREDIENTS

2-3 lb round beef roast.
2 tbsp butter
1/2 cup Renee's Ranch salad dressing (0 carb)
1 1/2 cups beef broth (0 carb)
1/2 the jar pepperoncini peppers + 1/2 of juice

INSTRUCTIONS

  1. Place the butter on the bottom of the slow cooker
  2. Place the roast on top of the butter
  3. Place everything else on top
  4. Set the slow cooker to low and cook for 8 to 12 hours (although 4-6hrs will be fine as well)

We like to serve ours over 3/4 cups uncooked cauliflower rice

Keto Baked Porta Philly

KETO PORTA PHILLY

Recipe by: Jenn Jonkman of Hale Holistics

ABOUT THIS RECIPE

This portabella mushroom based recipe came to me after I was sent a version of a Philly Cheesesteak on spaghetti squash. At home, I make a mean version of a philly cheesesteak sandwich. So I tested a theory and some familiar ingredients to transform it into a ketogenic friendly dish! Try this Porta Philly Cheesesteak for lunch or as dinner accompaniment.

NUTRITION INFO

Total Servings4
Serving Size1 Mushroom Cap
Nutrition Per Serving
Calories440
Total Fat34g
Protein30g
Net Carbohydrates4g

INGREDIENTS

4 med Portabella Mushroom Caps
1/2, Medium Onion
2 Tbsp, Regular Cream Cheese
2 Bell Pepper
1 Cup Grated Mozzarella
1 Tbsp seasoning salt
1 pound stirfry beef or a steak cut into thin strips
2 Tbsp Butter

INSTRUCTIONS

Pre-heat oven to 400 Degrees Fahrenheit

  1. Mix the beef with seasoning salt and set aside
  2. Cut the vegetables into slices
  3. Melt 1 tbsp of butter and baste onto the baking dish
  4. Salt the mushroom caps and butter them. Put half a tbsp of cream cheese in each mushroom cap
  5. Place in oven for 10 minutes. Sautee the vegetables in the remaining tbsp of butter set aside
  6. Cook the beef in the same pan until it turns from red to pink
  7. Toss the vegetables in with the beef and place on top of mushroom caps
  8. Top each cap with 1/4 mozza and bake another 10 minutes