If the spread of covid-19 has motivated you to pay extra attention to your health, the keto diet is something you might want to research.

Is it a good time to start a keto diet routine? Fat Snax may help.

If the spread of covid-19 has motivated you to pay extra attention to your health, the keto diet is something you might want to research.

We can tell you that the keto diet will help you reduce inflammation and induce a metabolic correction to strengthen your immune system. Still, if you want more specific information, you can find it at the US National Library of Medicine.

If you’re used to snacking throughout the day, it’s not easy sticking to a strict diet, especially when you start experiencing side effects like the keto-flu or just feeling tired.

Hopefully, this article’s information will help you combat fatigue, enjoy delicious snacking alternatives, and try this recommendation.

Craving Carbs On Keto?

Fat Snax, a keto-friendly snack that I think tastes like Cheezits and Sun Chips.

Personally, I think that the Fat Snax almond flour crackers are the bomb!

Not only were they able to keep the carb count down to 3g, but they were also able to replicate the taste of the snacks that most of us ate growing up.

Still, if you’re wondering how legit these crackers are, here’s a summary of how awesome they were when I snacked on three packs in one sitting.

• They didn’t fall apart and create a huge mess on my work desk. I don’t know about you, but I like to keep a clean desk. I prefer not to deal with stains, especially when it comes to my keyboard and the pages of any books that I’ve opened.
• These crackers have loads of flavor. I tried all three flavors in one sitting, and not one of them is tasteless.
• I dipped them into sauces, and they didn’t break. If you enjoy a side of salsa or guacamole with your chips and crackers, this is the one to try. They won’t turn soggy on you.

Overall, I would give it an 8 out of 10 for taste, concept, and usability. Just remember to seal the bag if you decide to save the rest for later.

The post How to Snack Fat appeared first on Breaking Muscle.

The ketogenic diet is on a roll and there’s really no question why it’s gained so much momentum. Dubbed the keto diet for short, this low carb, high-fat diet supplies the body with a plethora of healthy fats which are used as energy for our body instead of carbohydrates. This way of eating provides a nutritionally dense vegetable and protein base with high-fat energy for us to perform our best while maintaining a slim physique. A keto meal in its most simple form combines a protein, paired with a green vegetable (or other low carb veg), and fats. This series of ketonic diet will provide a more inspired approach to these combinations that you can mix and match for a unique ketogenic eating experience.

This vegetarian based curry dish challenges the assumptions that you need to have meat to be keto appropriate. Curries from the northern states in India have a different flavor profile than those of the south. This egg and cauliflower curry bases its ingredient list from the popular state of Kerala, India, located in the southern tip of the Indian peninsula.

As a Scandinavian girl myself, I used a touch of cardamom and mustard seed which are common ingredients between south India and Scandinavia combined with the other traditional Indian spices to create a slightly unique flavor mix. Coconut milk, coconut oil, and the hard-boiled eggs increase the fat content without adding many carbs.

Our vegetable star in this recipe is the cruciferous cauliflower. Cauliflower is one of those vegetables that can be very sulfurous in its scent and has the potential to be off-putting for some. Not so in this case. Even cauliflower haters will love this combination. Much of the curry flavor is absorbed by the cauliflower during cooking leaving just a hint of the true nutty cauliflower flavor behind. Cauliflower also provides fiber, thereby reducing the net carbs for keto eaters.

Kerala Style Egg and Cauliflower Curry

Calories 401, Protein 16g, Total Carbs 12g, Net Carbs 9g, Fat 33g

Prep time: 15 min

Cook time: 25 min

Serves: 4

Ingredients:

• ¼ cup coconut oil
• ½ onion, diced
• 1 teaspoon mustard seeds
• 3 cloves garlic, chopped
• 4 pods cardamom (or use a generous pinch ground cardamom)
• 2 small hot chilies, finely chopped
• 2 tomatoes, chopped
• ½ head cauliflower, cut into florets
• 1 teaspoon coriander
• 1 teaspoon curry powder
• ½ teaspoon salt
• ¼ teaspoon ground black pepper
• 1 cup full-fat coconut milk
• 8 hard-boiled eggs, peeled and cut into halves or quarters

Preparation Instructions:

1. Combine coconut oil, onion, mustard seeds, garlic, cardamom, and chilies in a large sauté pan and cook about 10 minutes until onions begin to soften.
2. Add the tomatoes, cauliflower, curry, salt, and pepper and cook until cauliflower begins to soften, about 10-15 minutes.
3. Stir in coconut milk and gently add the eggs. Cook another 5 minutes and serve hot.

Download the full keto recipe book.

The post The Keto Diet: Kerala Style Egg and Cauliflower Curry appeared first on Breaking Muscle.

The ketogenic diet is on a roll and there’s really no question why it has gained so much momentum both inside the athletic world and out. Dubbed the keto diet for short, this low carb, high fat diet supplies the body with a plethora of healthy fats which are used as energy for our body instead of carbohydrates. This way of eating provides a nutritionally dense vegetable and protein base with high fat energy for us to perform our best while maintaining a slim physique. A keto meal in its most simple form combines a protein, paired with a green vegetable (or other low carb veg) and fats. This series of ketonic diet will provide a more inspired approach to these combinations that you can mix and match for a unique ketogenic eating experience.

Bison is a fantastic protein that I use quite often. The flavor is a lot like beef so it can be used in place in beef in any recipe. I also love using bison because it is almost always pastured or free range with limited confinement so it is grass fed most or all of its happy life. Occasionally you will find bison meat that is grain finished so check the packaging to be sure it’s 100 percent grass-fed or better yet, buy direct from the farmer and you’ll know exactly what you’re getting.

An Indian style bison kofta in yogurt sauce is a wonderful complement to the slightly sweet bison meat. The fragrant spices of ginger, garlic, and coriander provide a light heat when paired with a couple of spicy peppers. A cool yogurt sauce provides additional protein and fats for a well-rounded tasting experience. These tasty meatballs are delicious served up with a side of homemade eggplant hummus and your choice of vegetable dippers.

Bison Kofta Meatballs

Calories 591, Protein 36g, Total Carbs 8g, Net Carbs 5g, Fat 57g

Prep time: 15 min

Cook time: 20-30 min

Serves: 4

Ingredients:

• 2 pounds ground grass-fed bison (or ground beef)
• ½ cup almond meal (almond flour)
• 2 jalepeño or serrano peppers, minced
• 2 cloves garlic, minced
• ½ onion, finely chopped
• 1-2 tablespoons minced ginger
• 1 tablespoon ground coriander
• 1 egg, lightly beaten
• 1 teaspoon pink Himalayan salt
• Coconut oil for frying

Yogurt Sauce:

• 1 cup plain, unsweetened Greek yogurt
• 2-3 tablespoons whole milk or heavy cream to thin out the yogurt
• ¼ teaspoon pink Himalayan salt
• ¼ cup fresh chopped cilantro either mixed into the sauce or used as a garnish

Preparation Instructions:

1. In a bowl, mix all kofta ingredients (except the oil) until fully combined.
2. Form into small balls about 1.5” in diameter.
3. Heat a few tablespoons of coconut oil in a sauté pan on medium high heat until very hot.
4. Place half of the meatballs at a time into the pan and cook turning often until meatballs are browned on the outside and cooked through. Repeat with the other half.
5. While meatballs are cooking, stir together the yogurt sauce and set aside.
6. Serve meatballs hot with yogurt sauce.

This recipe can easily be halved for less servings or a smaller meal. These meatballs also freeze easily. Make into meatballs, place on a parchment lined baking sheet, and freeze. Once frozen, remove from baking sheet and place in a freezer proof container. Let thaw in a single layer before cooking for best results. You can also freeze these after cooking for an easy heat and eat meal.

Download the full keto recipe book.

The post The Keto Diet: Bison Kofta Meatballs appeared first on Breaking Muscle.

The ketogenic diet is on a roll and there’s really no question why it has gained so much momentum both inside the athletic world and out. Dubbed the keto diet for short, this low carb, high fat diet supplies the body with a plethora of healthy fats which are used as energy for our body instead of carbohydrates. This way of eating provides a nutritionally dense vegetable and protein base with high fat energy for us to perform our best while maintaining a slim physique. A keto meal in its most simple form combines a protein, paired with a green vegetable (or other low carb veg) and fats. This series of ketonic diet will provide a more inspired approach to these combinations that you can mix and match for a unique ketogenic eating experience.

Rich with omega 3s, salmon’s healthy status among meats reigns supreme. Choose your salmon fresh caught that day from local fish monger if you have that option available. If you can’t get it fresh, buy it frozen. Frozen wild caught salmon is superior to any farmed salmon as farmed salmon tends to carry a higher toxin load. Wild caught sockeye or Chinook king salmon are the highest in fats but any wild caught salmon will work well.

Cajun seasoning is an excellent pairing with the rich flavor of salmon steaks. A simple marinade in olive oil and lime brings a touch of acidity and helps the Cajun spices penetrate the meat. Rounding out this dish is a topping of cactus avocado salsa. Cactus is also known as nopales or nopalitos. The cactus paddles come from the prickly pear cactus. Grilled until it’s soft, nopales has a slight vegetal flavor somewhat like a green bean. Nopalitos are a pickled or prepared version of the cactus and using these brings a unique tang to the salsa.

Cajun Salmon with Cactus Avocado Salsa

Calories 390, Protein 25g, Total Carbs 14g, Net Carbs 8g, Fat 29g

Prep time: 20 min

Cook time: 15 min

Serves: 2

Ingredients:

• 2 salmon steaks, skin on
• Cajun seasoning blend
• Pink himalayan or smoked salt to taste (omit if Cajun seasoning contains salt)
• 2 tablespoon olive oil
• 2 tablespoons lime juice

Cactus Avocado Salsa:

• 1 avocado, peeled pitted and diced
• 1 tomato, seeded and diced
• 1 jalapeño or serrano pepper, seeded and finely diced
• ½ cup nopales (cactus), diced (you can use either fresh grilled until soft about 5 minutes or use the pickled nopalitos in a jar, rinsed)
• 1 tablespoon onion, finely diced
• 2 tablespoons lime juice
• Salt and pepper to taste

Preparation Instructions:

1. Sprinkle salmon with a generous amount of Cajun seasoning.
2. Place salmon in a baking dish and drizzle with the olive and lime juice. Let marinate 30 minutes.
3. While salmon is marinating, make the cactus avocado salsa by stirring together all the salsa ingredients and set aside.
4. When ready to cook, heat a grill to medium high heat or use a grill pan on the stovetop.
5. Oil the grill or grill pan and sear the meat side of the salmon about 4 minutes.
6. Flip over so the skin side is down and continue cooking about 10 minutes until it flakes easily. Exact cooking time with depend on thickness of the salmon.
7. Remove from grill and serve with cactus avocado salsa on top.

Download the full keto recipe book.

The post The Keto Diet: Cajun Salmon with Cactus Avocado Salsa appeared first on Breaking Muscle.

The ketogenic diet is on a roll and there’s really no question why it has gained so much momentum both inside the athletic world and out. Dubbed the keto diet for short, this low carb, high fat diet supplies the body with a plethora of healthy fats which are used as energy for our body instead of carbohydrates. This way of eating provides a nutritionally dense vegetable and protein base with high fat energy for us to perform our best while maintaining a slim physique. A keto meal in its most simple form combines a protein, paired with a green vegetable (or other low carb veg) and fats. This series of ketonic diet will provide a more inspired approach to these combinations that you can mix and match for a unique ketogenic eating experience.

Hungarian goulash is quite different from the American style. American style goulash has some of the same flavors but has been bastardized with the addition of noodles, uses ground beef, and typically contains far less vegetables in the mix (usually just tomato and a little green pepper). The original Hungarian dish has many variations depending on the cook, or from whose grandmother you get the recipe from. The commonalities in this stew almost always include chunks of beef, onion, paprika, tomato, potato, green peppers, and caraway as a unique regional seasoning.

To make this a keto appropriate meal, I’ve lessened the amounts of some of the higher carb vegetables and swapped out the starchy potato for a more fiber rich turnip. The slight licorice flavor of turnips also happens to pair incredibly well with the traditional caraway and paprika flavors. This is a delicious and filling meal on its own but can also be served over spiralized zucchini, spaghetti squash, or with wilted greens of any kind.

Hungarian Goulash

Calories 493, Protein 45g, Total Carbs 12g, Net Carbs 8g, Fat 30g

Prep time: 20 min

Cook time: 20-30 min

Serves: 4

Ingredients:

• 2 pounds sirloin steak (or similar steak), cubed and seasoned with salt and pepper
• 2 tablespoon olive oil
• ½ onion, diced
• 2 cloves garlic, chopped
• 1-2 turnips depending on size, peeled and diced (about 1 cup diced)
• 2 tablespoon paprika
• 1 tablespoon tomato paste
• ½ teaspoon caraway seeds
• 1 bay leaf
• 1 tablespoon apple cider vinegar
• 4 cups beef broth
• 1 green bell pepper, chopped
• Salt and pepper to taste
• Sour cream and chopped chives for garnish

Preparation Instructions:

1. In a Dutch oven, sauté onion and garlic with olive oil until onion begins to soften.
2. Add steak and cook until browned all over.
3. Add all other ingredients except the bell pepper and simmer over low heat 90 minutes.
4. Uncover and add the bell pepper.
5. Let simmer an additional 30 minutes partly covered until sauce is slightly thickened and beef is very tender.
6. Season with additional salt and pepper to taste and ladle into bowls for serving.
7. Top with a dollop of sour cream and chives.

Download the full keto recipe book.

The post The Keto Diet: Hungarian Goulash appeared first on Breaking Muscle.

The ketogenic diet is on a roll and there’s really no question why it has gained so much momentum both inside the athletic world and out. Dubbed the keto diet for short, this low carb, high fat diet supplies the body with a plethora of healthy fats which are used as energy for our body instead of carbohydrates. This way of eating provides a nutritionally dense vegetable and protein base with high fat energy for us to perform our best while maintaining a slim physique. A keto meal in its most simple form combines a protein, paired with a green vegetable (or other low carb veg) and fats. This series of ketonic diet will provide a more inspired approach to these combinations that you can mix and match for a unique ketogenic eating experience.

Cauliflower is the great chameleon of the cruciferous vegetable world. It has the ability to blend into many dishes without lending a ton of flavor. This makes it an ideal suitor for blending with other ingredients to result in a keto style toast. Cauliflower toasts are hand-holdable once cooled and can be made with any variety of topping from melted cheeses or pizza fixings to other savory options.

This toast starts with riced cauliflower which is combined with cheese, egg, flax, and seasonings to create a rounded flavor that balances with any topping. For an energy filled meal or snack, top with avocado slices, a protein like tuna or chicken, and a drizzle of healthy fats in the form of spicy mayo or almond sauce. Feel free to top these toasts with any other savory toppings as well.

Avocado Cauliflower Toasts

Calories 325, Protein 16g, Total Carbs 13g, Net Carbs 5g, Fat 24g

Prep time: 20 min

Cook time: 20-30 min

Serves: 4 slices, nutrition info is per slice with toppings

Ingredients:

• 1 head cauliflower, riced (about 3 cups)
• 1 egg
• 1 tablespoon flax meal (ground flaxseed)
• ½ cup shredded cheddar, Monterey jack or try smoked gouda
• ¼ teaspoon pink Himalayan or smoked salt
• ¼ teaspoon ground black pepper
• ¼ teaspoon garlic powder or onion powder

Topping for two toast slices, spicy tuna:

• 1 avocado, pitted, peeled and sliced into thin strips
• 2.5 oz tuna packed in water
• 2-4 tablespoons spicy mayo (or just stir in chili paste into plain mayo to desired taste)
• ¼ teaspoon black sesame seeds

Topping for two toasts, chicken with almond sauce:

• 1 avocado, pitted peeled and sliced into thin strips
• ½ cup cooked chicken, diced
• 2-4 tablespoons almond sauce (stir together 1-2 tablespoons almond butter, 1-2 tablespoons coconut milk to desired consistency and ½ teaspoon chili paste or to taste)

Preparation Instructions:

1. Rice the cauliflower by cutting it into florets first and then pulsing in a food processor until it’s the size of rice grains. You may purchase it already riced instead if desired.
2. Cook riced cauliflower either in a steamer basket or via microwave about 7 minutes until soft.
3. Let cool until cool enough to handle and then wrap the cauliflower in cheese cloth.
4. Squeeze out as much water as you can. You want this to be as dry as possible so it resembles a crumbly dough afterwards. Working in smaller batches to squeeze it out may be easier for some.
5. Place the cauliflower in a bowl and mix in the rest of the bread ingredients.
6. Preheat oven to 450 degrees and line a baking sheet with parchment paper or lightly brush a baking sheet with olive oil.
7. Divide dough into 4 equal pieces and form them into squares with your hands on the prepared baking sheet.
8. Bake 15-17 minutes until browned.
9. Remove from oven and let cool 10 minutes before removing from the pan.
10. Gently life each toast from the pan and top with desired toppings. Serve immediately.

Notes: Bread will get soggy if you use wet toppings and let it sit. If you are not planning to eat it right away, store in an airtight container and apply topping right before eating.

Download the full keto recipe book.

The post The Keto Diet: Avocado Cauliflower Toasts appeared first on Breaking Muscle.

The ketogenic diet is on a roll and there’s really no question why it’s gained so much momentum both in and out of the athletic world. Dubbed the keto diet for short, this low carb, high fat diet supplies the body with a plethora of healthy fats which are used as energy for the body instead of carbohydrates. This way of eating provides a nutritionally dense vegetable and protein base with high fat energy for us to perform our best while maintaining a slim physique. A keto meal in its most simple form combines a protein, paired with a green vegetable (or other low carb veg), and fats. This series of ketonic diet will provide a more inspired approach to these combinations that you can mix and match for a unique ketogenic eating experience.

When searching for low-carb meals inspiration, I often look toward Middle Eastern or Asian cuisine as these often offer lower carb options with minor changes. These cuisines tend to use higher fat meals paired with vegetables and occasionally dairy while using minimal grain carbs making them perfect candidates for a keto recipe renovation. Chicken Makhani is an elegant Indian dish also known as butter chicken. I’ve created a shortcut version of makhani by using tomato sauce instead of fresh tomatoes. This significantly reduces the time it takes to make the dish so you can focus on tomorrow’s food prep or getting your kids off to their evening activities.

The fat content in this dish is increased by using chicken thighs rather than breast meat. Whole milk Greek yogurt delivers a tasty tanginess that combines so well with the tomato and cream based butter sauce. The carb content has been reduced by decreasing the amount of tomato used and by pairing this with a side of spiced okra rather than serving with naan or rice.

Okra is a vegetable that is often intentionally overcooked to utilize its unique gelling properties. In this instance, I kept it tender crisp which allows for a delicious texture differentiation between the creamy chicken and the lightly crunchy vegetable. They both contain similar ingredients so they pair seamlessly for one cohesive meal.

Chicken Makhani and Spiced Okra

Calories 504, Protein 28g, Total Carbs 17g, Net Carbs 12g, Fat 38g

Prep time: 10 min, Cook time: 25-30 minutes

Serves: 4

Marinade Ingredients:

• 1 pound chicken thighs, cut into bite size pieces
• ½ cup plain unsweetened Greek whole milk yogurt
• 1 tablespoons lime juice
• 2 tablespoons cilantro leaves, finely chopped
• 2 garlic cloves, minced
• 1 teaspoon ground cumin
• 1 teaspoon dried red chili flakes
• ½ teaspoon garam masala
• ¼ teaspoon pink Himalayan salt

Sauce Ingredients:

• ¾ cup tomato sauce
• 2 tablespoons butter
• ¼ cup heavy cream

Spiced Okra Ingredients:

• 1 pound okra, sliced
• 2 tablespoons olive oil
• ½ medium onion, diced
• 1 clove garlic, minced
• ¾ cup diced tomatoes, fresh or canned
• 1 teaspoon ground coriander
• ½ teaspoon garam masala

Preparation Instructions:

1. Combine all marinade ingredients with the chicken and let marinate in the fridge one hour or up to overnight.
2. When ready to cook, remove chicken from marinade (keep the marinade) and place in a large pan heated with 2 tablespoons olive oil.
3. Cook chicken about 10 minutes and then add the reserved marinade and cook until chicken is cooked through, about 10-15 minutes.
4. While chicken is cooking, prepare the okra.
5. Sauté the onion and garlic in olive oil until onion begins to soften, about 5 minutes. Add all remaining ingredients and cook 12-15 minutes.
6. Let the okra cook while you finish the chicken.
7. Add the sauce ingredients to the chicken and continue cooking 5 minutes.
8. Serve hot with the okra on the side.

Download the full keto recipe book.

The post The Keto Diet: Chicken Makhani and Spiced Okra appeared first on Breaking Muscle.