Beef Stroganoff ~ Keto

Ingredients:

1 large head of cauliflower chopped

1 cup chopped spinach

1 pound hamburger

1 cup chopped mushrooms

1 cup sour cream

1 cup heavy cream

2 tablespoons butter

2 tablespoons of Better Than Bouillon Beef Base

Instructions:

Steam the head of cauliflower in a sauce pan.  When soft, drain water and let sit to remove excess water.

In another pan brown hamburger.  When browned add butter and chopped mushrooms and cook till mushrooms are cooked.  Then add Better Than Bouillon Beef Base and stir.  

Add sour cream and heavy cream and stir.

In a food processor chop cauliflower so it is rice like size.  Pour chopped cauliflower and chopped spinach in a casserole dish.  Mix well.

Then add meat sauce.  Mix well and enjoy.

*FYI~  What we use. All produce is fresh and organic.  We used purple cauliflower.  It is high in antioxidants.  All dairy is organic and came from grass fed cows.

Nacho Chicken Casserole

Ingredients

Meat

• 1 3/4 lb Chicken thighs, skinless boneless

Produce

• 1 head Cauliflower
• 1 cup diced Green chilies and diced tomatoes
• 1 Jalapeno pepper, medium
• 2 cups chopped spinach
• 1 cup chopped mushrooms
• Cilantro  

Baking & Spices

• 1 1/2 tsp Chili seasoning
• 1 Salt and pepper

Oils & Vinegars

• 2 tbsp Olive oil

Dairy

• 4 oz Cheddar cheese
• 5 oz Cream cheese
• 3 tbsp Parmesan cheese
• 1/4 cup Sour cream

Pre-heat oven to 375*.

In a sauce pan steam the head of cauliflower.  When soft drain the water and let sit for 5 min.  After 5 min. Place in a food processor and chop into pieces the size of rice.

Cut up the chicken thighs into 1” chunks.  Place oil into a frying pan on medium heat and add chicken and seasonings.

After chicken is fully cooked add the cream cheese, ⅔ of cheddar cheese, parmesan cheese, and sour cream until melted and mixed.

In a 9 x13 casserole pan add cauliflower, spinach, mushrooms, tomatoes, green chilies, and sauce/meat mixture.  Add chopped Jalapeno pepper and mix well.

Top with the rest of the cheddar cheese and cilantro.

Place in oven and bake  for 15-20 minutes.

Low Carb Pizza

Cauliflower Pizza Crust

1 small head of cauliflower

¾ cup grated mozzarella cheese

1 teaspoon Italian seasoning

1 egg

Sauce

1 can tomato sauce

1 tablespoon Italian seasoning

¼ teaspoon garlic powder

¼ teaspoon onion powder

Directions

Preheat oven to 450*F

In a large sauce pan place the head of cauliflower in with about 2” of water.  Place on the stove and steam until cauliflower is soft.  Drain and let sit for a few minutes.

In a food processor and rice the cauliflower.  Place into a mixing bowl.

Add cheese, egg, and seasoning.  Then mix well.

Grease baking sheet.  Then press mixture onto the baking sheet.

Place in oven and bake for 10 minutes.

Remove and cover with sauce.  Then add toppings of your choice with cheese.

Place bake in the oven and bake for 15 minutes.

Serve!

Grain Free Loaf

Ingredients

•  1 ½ cups almond flour
•  ¾ cup arrowroot powder
•  ¼ cup flaxseed meal
•  ½ tsp. sea salt
•  ½ tsp. baking soda
•  4 medium pastured eggs
•  1 tsp. raw apple cider vinegar
•  1/4 tsp. stevia or 1.5 tsp. xylitol or 1 tsp. raw honey
•  1 Tbsp. baker’s yeast (does not activate much but adds flavor)
•  Coconut oil for greasing pan

Instructions

1. Blend eggs until frothy, then add vinegar and mix.
2. Combine almond flour, yeast, stevia/xylitol/honey, arrowroot, flax meal, salt and baking soda.
3. Mix dry and liquid ingredients.
4. Grease medium-sized loaf pan with coconut oil.
5. Pour batter into greased warm pan and allow dough to rise for 1 hour (it will not rise much).
6. Bake at 350º for 30-35 minutes or until a centered toothpick can be removed cleanly.
7. Cool and serve warm with grass-fed bone marrow butter. Makes great toast!

Intermittent Fasting to Lose Weight Fast

What is Intermittent Fasting?

It is NOT a diet.  It is a way of eating.  You still consume the same amount of calories, but at specific times.  The most common is to fast for 16 hours and have an eating window of 8 hours.  I personally fast 18 hours and eat all my food in 6 hours.  Since you spend more time fasting than you do eating, it gives your body a chance to tap into its stored fat for fuel. 

 KEY POINT: If you want to burn fat, then STOP EATING!  Give your body a chance to tap into it’s stored fat.

 

Benefits of IF

 

Detoxification:

 

Our bodies are constantly repairing cells.  If in a fasted state your body can sole concentrate on this. But if you eat throughout the day, there are interruptions in this process.

 

Hormone Regulation: 

Fasting has a huge impact on human growth hormone levels. Increased HGH results in better performance with faster muscle repair and growth as well as a slowing of the aging process. One study showed that interval training while fasting increased HGH by 1300% in women and 2000% in men.

 Weight Loss:

When we eat natural sugars our body stores glycogen for use later.  When we are fasting our body will use this energy.  It takes about 6-8 hours to use it up.  When it is used up then your body will dip into its fat stores.  To boost this process.  It is beneficial to do some HIT training while in a fasted state.



Cayenne Pepper Health Benefits

Cayenne Pepper Health Benefits

1.      Anti-irritant Properties

2.      Anti-Cold and Flu Agent

3.      Anti-Fungal Properties

4.      Migraine Headache Prevention

5.      Anti-Allergen

6.      Digestive Aid

7.      Anti-Redness Properties

8.      Helps produce Saliva

9.      Useful for Blood Clots

10.  Detox Support

11.  Joint-Pain Reliever

12.  Anti-Bacterial Properties

13.  Possible Anti-Cancer Agent

14.  Supports Weight Loss

15.  Promotes Heart-Health

 

3 Day Refresh Challlenge Pack

3 Day Refresh

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