KETO COMMUNITY CHAT: Meet @LOWCARBDASHIAN

MEET JESS aka @LOWCARBDASHIAN

Photo via @LOWCARBDASHIAN

Photo via @LOWCARBDASHIAN

How long have you been keto?

14 months




What led you to this way of eating?

Joe Rogan's podcast! I started by cutting out cake and thought that was enough. Then I really started diving into the science and found meals that I loved that totally satisfied my cravings, and the rest is history! 





What are some of your go-to meals at home?

I still have a love for comfort foods so things like chicken parm, lasagna and Shepherd’s Pie are staples at my house! I really enjoy cooking and have had so much fun recreating the flavors from my past. I also live off of veggies- We have broccoli, green beans, asparagus,  brussel sprouts, or cauliflower with almost every meal.

Get the Shepherd’s Pie recipe HERE

Photo via @LOWCARBDASHIAN

Photo via @LOWCARBDASHIAN

What about when you eat out?

Steak and loaded broccoli, wings, or bunless buger. Im also fortunate to live in a big city where health is a huge focus and we have a few restaurants that cater to our lifestyle. Lou Malnatis & Breakfast Kitchen Bar.

Photo via @LOWCARBDASHIAN

Photo via @LOWCARBDASHIAN

Favorite keto snack?

Meat & Cheese, cucumbers or celery with dips, candied pecans, fat bombs

 

What is one thing that has helped make your keto journey a little easier?

I am so grateful that my whole family eats this way but also kentucky butter cake. It tastes like a donut <3 And without being too sappy.... the IG community has given me better friends and opportunities than I ever dreamed possible.

 

Do you have any tips for people who are just starting keto?

Start slow with what you know and level up as you go. I did not mean for that to rhyme =)

Too many times I see people want to wait until they fully understand everything and get it all right before they even begin. Just get started, even if you are eating some of the wrong things... and as you know better, do better. My process was to start with focusing on eating the right foods. I did this for probably two months before even considering the caloric content or hidden carbs. Once I found about 10 meals that I could easily rotate, I focused on controlling my calories and started tracking carbs. I started finding hidden carbs and reading ingredients and choosing brands that limited things like maltodextrin and maltitol. This is when I started diving into electrolytes and supplements and it wasn't until about 5 months ago that I really started to focus on quality of ingredients. The point is, if you try to take it all in at once, it is a lot like drinking out of a fire hose and it can be way too overwhelming that way. Also, I know it sucks but you really need to drink water

Photo via @LOWCARBDASHIAN

Photo via @LOWCARBDASHIAN


KETO RECIPE: Lasagna

This keto lasagna is even better the second day! The original recipe is from Peace Love and Low Carb, click HERE for the original recipe.

Photo via Peace Love and Low Carb

Photo via Peace Love and Low Carb

For The “Noodles”

  • 4 large eggs

  • 8 oz cream cheese, softened

  • 1/2 cup Italian blend or Parmesan cheese shredded or grated 

  • 2 1/2 cup mozzarella cheese, shredded

  • 1/2 tsp Italian seasoning

  • 1/2 tsp garlic salt

For The Filling

  • 1 lb ground beef

  • 1 lb hot Italian sausage 

  • 1 Jar marinara sauce - I recommend Raos Homemade Sauce- low carbs, no added sugar and so good

  • 1 cup mozzarella cheese, shredded

  • 1 egg

  • 1 16oz container cottage cheese (you could sub ricotta)

  • 1 tsp dried oregano

  • 1 tsp ground fennel

  • 1 tsp dried rosemary

  • 1 tsp dried parsley

  • 1 tsp garlic powder

  • 1 tsp onion powder

  • 1 tsp Italian seasoning

  • Oil spray 

 

INSTRUCTIONS


FOR THE “NOODLES”

  1. The original recipe states that you can make this step a day in advance if you like! 

  2. Preheat oven to 375° Line 2 9x13 baking dishes with parchment paper

  3. In a mixing bowl, using a hand mixer, cream together softened cream cheese and eggs.

  4. Next, add Italian or Parmesan cheese, Italian seasoning, garlic powder, dried rosemary and onion powder. Mix until all ingredients are well combined.

  5. Using a rubber spatula, fold in mozzarella cheese and mix until well incorporated.

  6. Spread the mixture into each baking dish, forming a nice even layer.

  7. Bake both on the middle rack for 20-25 minutes.

  8. When the "noodles" are done baking, set aside and cool about 20 minutes 


FOR THE FILLING

  1. In a large skillet over medium-high heat, combine ground beef, oregano, garlic powder, ground fennel, dried basil and a pinch of salt. Cook until the meat is browned.

  2. Drain excess fat from pan and add jar of marinara sauce to meat. Add a splash of water if yours is too meaty but be careful with this step. You don’t want watery lasagna!! Reduce heat to low and simmer for 10 minutes.

  3. In a separate bowl mix container of cottage cheese, egg and dried parsley until well combined. 


PUTTING IT ALL TOGETHER

  1. Spray oil spray into bottom of clean 9x13 pan. Top with the first “noodle” layer. You could also use a few tablespoons of your marinara sauce.

  2. Layer half of the 1/2 cheese

  3. mixture. Spread evenly...Top with even layer of half ground beef mixture then cover with second“noodle” layer. Repeat steps.

  4. Cover ground beef layer with  mozzarella cheese. Sprinkle dried oregano on top. Bake for 20 minutes. Broil on 525 for 5 min ish for golden brown cheese