Tag Archives: #lowcarbjc

08Jul/19

Salmon Cakes With Avocado Tartar Sauce

Salmon Cakes with Avocado Tartar Sauce Makes 2 servings of 2 cakes each This has a whopping 27.4g of protein and only 6.3g total carbs (2.4g net carbs) per serving! INGREDIENTS ¼ medium red sweet pepper 1 medium stalk celery 8 oz. boneless, raw salmon without skiin 1 tsp stone ground mustard 2½ TBSP real mayonnaise ½ TBSP drained capers 1/8 cup chopped parsley ½ large beaten egg 2 tsp Old Bay Seasoning Salt & Freshly Ground black pepper Avocado Tartar Sauce Ingredients: ½ avocado pitted and peeled ½ TBSP real mayonnaise ½ TBSP Fresh Lemon Juice 1 TBSP chopped Read More ...
01Jul/19

Keto Myth #2 – Keto is Bad for Your Cholesterol

Keto Myth #2 – Keto is Bad for Your Cholesterol The first myth busted by Dr. Westman in this video deals with the panic about how eating fat will cause your (bad) cholesterol to go through the roof. He busts several myths in this same video, so it’s worth watching for all of them. But the myth about cholesterol is one we see put out there over and over by people who criticize Keto without knowing any of the facts…like the fact that Keto can actually LOWER your “bad” cholesterol and raise your “good” cholesterol.
23Jun/19

BBQ Sauce and Dry Rub

BBQ Sauce & Dry Rub Makes about 2/3 to 3/4 cup INGREDIENTS *Base: 1/2 of 11.5 oz jar of Spanish Gardens Mild Taco Sauce Spices: Mustard seed Onion powder Garlic powder Spanish Gardens taco seasoning (powdered) Cumin seed, ground Smoked paprika Pink Himalayan salt Allspice Cinnamon Liquid smoke Better Stevia liquid sweetener *If you like a HOT BBQ sauce, you can add red pepper flakes, cayenne, black pepper, and start with the Hot Spanish Gardens Taco Sauce as your base. INSTRUCTIONS Place taco sauce in small bowl, add spices, a little at a time, stirring well between each addition with Read More ...
20Jun/19

Keto Myth #1 – Fat Makes You Fat

Keto Myth #1 – Fat Makes You Fat We have all seen the scare headlines about how “dangerous” Keto is for us. The more of those I see, the more I realize that it is working for more and more people and the drug and part of the medical community is in a panic. The part that would otherwise make more money from people remaining in an unhealthy state and rely on treatments and drugs that have never worked, or will never work, and only continue making people more and more unhealthy. It’s a vicious circle. In the next few Read More ...
27May/19

Sweet ‘n Sour Pork with Cauliflower Fried Rice

Sweet n Sour Pork with Cauliflower Fried Rice Makes about 4 servings INGREDIENTS 1.5 lbs pork tenderloin (or pre-cut pork pieces if your store carries them) 2 cups ground pork rinds 1/2 tsp onion powder 1/2 tsp ground ginger 1/2 tsp Pink Himalayan Salt 1/2 tsp black pepper 2 large eggs oil for frying (ghee/coconut oil/tallow, or lard) SAUCE: 1/4 cup No Sugar Added ketchup 1/2 cup rice wine vinegar 1 TBSP amino acids (soy sauce) 3/4 tsp onion powder 15 drops liquid Better Stevia INSTRUCTIONS 1. In a large container with a tightly-fitting lid, combine finely-ground pork rinds, ginger, Read More ...
20May/19

Fish Tacos

Fish Tacos Makes 5 tacos INGREDIENTS SHELLS Shredded extra sharp cheddar cheese (0 carbs if you shred it yourself), 1/3 cup per shell FILLING Tilapia, Cod, or some other type of flaky white fish, 1 large fillet for each 2 tacos 3 TBSP olive oil 2 TBSP Spanish Gardens Taco Seasoning (see “Pantry” page to see and find out where to buy) Red pepper flakes (optional) ¼ tsp Cayenne pepper (optional) Kosher salt and freshly ground black pepper TOPPINGS 1-½ cup chopped green cabbage 1/3 cup chopped green onions (the green part has fewer carbs) 1/3 cup diced roma tomato Read More ...
11May/19

Spaghetti (Zucchini Noodles) and Meat Sauce

Spaghetti (Zucchini Noodles) and Meat Sauce INGREDIENTS Raw zucchini, whole Italian Seasoning Salt & Pepper Onion Powder Garlic Powder Ground chuck (80/20), 4 oz. Per serving *Spaghetti Sauce (recipe below) Olive oil Butter Freshly grated Parmesan (optional) INSTRUCTIONS 1.  Use spiralizer to render whole zucchini into “noodles.” About 1 med. zucchini per person (or 1 cup cooked noodles per person) 2.  Brown chuck in skillet slightly oiled with olive oil, add salt, pepper, Italian seasoning, garlic powder and onion powder to taste. Drain fat. Add in *Spaghetti sauce and stir until mixed well. 3.  In separate skillet with about 1 Read More ...
11May/19

Chili’s Grill & Bar in Jefferson City and Columbia

Chili’s Grill & Bar in Jefferson City and Columbia The first time we went to Chili’s after going Keto, we opted for the 6 oz. steak with broccoli and the side salad, and it was really good! And really Keto. I went again for lunch this week and splurged on the steak fajitas which I ordered without the beans, rice, and tortillas. Of course, I declined the chips and salsa the server offered to bring out. And I had  enough food to bring home for dinner that night. (The featured photo is of their “combination fajitas” which includes steak, chicken, Read More ...
06May/19

Sugar by another name is still sugar, and NOT sweet to our health!

Sugar by another name is still sugar, and NOT sweet to our health! This whole carb thing has been eye-opening, that’s for sure. And sometimes just plain frustrating. But once we learn something valuable, it becomes a great weapon in our battle against the never-ending battle to fight off those who would shove carbs at us from the most innocent-looking and unsuspecting sources. Case in point: Just because you give up chips and snack crackers for the allowed Keto-friendly pork rinds, you still have to watch for sneaky Carbage Creep. If you have been eating pork rinds in plain AND Read More ...
05May/19

House Salad

House Salad INGREDIENTS Romaine lettuce, 2 cups per salad Red onion Marinated artichoke hearts, 2 pieces per salad Finely-shredded Parmesan cheese Kosher salt to taste Freshly ground black pepper (optional) 2-3 TBSP Madison’s Brand Oil and Vinegar “House” Salad Dressing (can be purchased at Madison’s Restaurants) INSTRUCTIONS 1.  Tear Romaine into bite-size pieces into individual salad bowls / plates, 2 cups per salad 2.  Use 2 pieces of marinated artichoke hearts per salad, pulled apart into smaller pieces 3.  Slice red onion as thin as you can get it, pull into rings, and put approximately 8-10 rings on each salad Read More ...