Perfect Keto - Keto Kickstart Guide

Was taking control of your diet one of you New Year’s Resolutions? Don’t put it off any longer.

The folks at Perfect Keto have created a Keto Kickstart Guide. This guide takes you through your first 30-days of Keto. You can start from scratch and become completely Keto Adaptive by the end of the month. The Guide includes an intro to Keto, A Keto Shopping List, Meal Plans, and a Supplement Guide.

Dr. Anthony Gustin made a video about the Keto Kickstart Guide and why it might be the perfect thing for you!


The Keto Kickstart Guide includes everything you need for your first 30 days of Keto:

  • The Keto Kickstart Cheat Sheet

  • Keto Meal Planning Guide + Shopping List

  • Keto-friendly Food Lists

  • How To Stay Keto When Eating Out

  • How To Stay Keto While Traveling

  • Keto-friendly Supplements Guide

  • Keto Lifestyle Guide


The best part is that Perfect Keto is giving the Kickstart Guide away for free. Just follow the link and put in your email address. The 30-day Guide will be sent directly to your inbox. The Keto Kickstart Guide will walk you through your journey to becoming Keto Adaptive.

Although, this program is made for people just starting out, it is also an amazing resource for everyone on Keto.

KETO RECIPE: Shepherd's Pie


I shared this recipe on my Instagram and it comes from my friend Jess aka @lowcarbdashian, it’s the perfect cozy, comfort food!

Photo and recipe via  @lowcarbdashian

Photo and recipe via @lowcarbdashian

 

KETO SHEPHERD'S PIE

Filling Ingredients:⠀
• 1 lb ground beef, venison, whatever⠀
• 1 medium onion- diced ⠀
• Splash of Worcestershire sauce ⠀
• Garlic powder to taste⠀
• Salt & pepper to taste⠀
• 2 cup Green beans (fresh, frozen or even canned will work great)⠀
• Shredded cheese⠀


Mashed Cauliflower Layer:⠀
• 16 oz frozen cauliflower or one large head of steamed cauliflower ⠀
• 2 tablespoons Sour cream⠀
• 2 tablespoons butter⠀
• 1 tablespoon Cream cheese ⠀
• Garlic salt and pepper to taste⠀
** after steaming cauli, add all ingredients to blender or food processor and mix thoroughly.⠀


Instructions:⠀
1. Preheat oven to 350⠀
2. In a large skillet pan, brown ground beef and onion. Drain extra fat and liquid. Add Worcestershire sauce and seasoning. Mix thoroughly ⠀
3. Prepare cauliflower mash⠀
4. Prepare 8x8 baking dish with cooking spray ⠀
5. Place ground beef in dish and top with green bean layer. If using fresh, you may want to blanch them for just a bit for extra flavor and to cook them through a bit first. ⠀
6. Top with cauli mash layer⠀
7. Finally, add shredded cheese.⠀
8. Cook for 15 min until cheese is melted and then place it under the broiler for bubbly brown delight.


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



Keto Deals: Misen Chef's Knife

A good knife is sooo helpful when you’re preparing most of your food at home. It saves time, makes cooking more fun, and makes your recipes come out better!

I got in touch with my friends at Misen Knives and got a discount code for everyone on my blog and email list. They make top-quality knives for a fraction of the price of German and Japanese knives.

And you can get 20% off if you let them know I sent ya! (But I can only guarantee the code will work for a few days, so get to it ;)

Here’s how to get the discount:


1. Follow this link to Misen Knives

2. Pop a Chef’s Knife in your cart and pick the color that’s going to look best in your kitchen

3. Apply the coupon code TRYMISEN20 to get it for $52 - that’s 20% off the normal price!

3. Check out by 3 DAYS FROM NOW at midnight and enjoy!

Misen blends Japanese and German methods to make a knife that cuts effortlessly while still holding an edge.

My favorite part? They’ll sharpen it for free - for life. (But mine has stayed incredibly sharp since I got it - huge fan!)

Click here to save 20% on the last knife you’ll ever need.

 

xoxo jen


p.s. Not sure why you should use a sharp Misen Knife instead of a duller knife? Check out this video!

Keto Supplements: Equip Collagen Peptides

Did you know that our bodies contain many different types of protein? There is the strong muscle building type of protein: the kind you can get from protein powder supplement. And then there is the protein that makes up your hair, nails, ligaments, and tendons. This is Collagen protein.

Collagen peptides are a powdered form of Collagen protein that can be blended into food. One of my favorite Collagen Supplements is Equip Food’s Complete Collagen.

Equip Food’s is dedicated to producing the cleanest supplements made from real ingredients. Complete Collagen is made from just a single ingredient: Grass-Fed Bovine Collagen. That’s it!

Each scoop of this Complete Collagen powder has 15g of Protein. It has no flavor and can be easily incorporated into any drink.

I like to add mine to Lunchtime smoothies. It adds a delicious creamy texture especially when blended in with coconut cream.


Equip Food’s Complete Collagen has a bunch of benefits. Clearer skin and stronger hair and nails are just the visible effects of adding Collagen to your daily routine. Collagen Supplements also help repair your gut, and strengthen your bones, joints, and ligaments.

Like all supplements, it takes some time to fully feel the benefits of adding Collagen to your daily routine. Stick with it for about 4-6 weeks before you decide if you would like to continue with it.

You can get 20% off of all Equip Food Products with the code KETOINTHECITY!

Know Foods - Low Carb Waffles

One thing I keep in my fridge at all times is a bag of Know Food's Waffles! They are low carb and delicious. Know Foods specializes in making low carb versions of your favorite carby foods. They have a large variety of mixes and ready made muffins, breads, pancakes, and more.

Know Foods also sells my favorite Low Carb Chocolate Chips and Syrups.

Heat these waffles up for breakfast, a late night snack, or anything in between. Know Foods also sells Chocolate Chip waffles if you really want to indulge your sweet tooth.

My favorite thing about Know Food's waffles is that you can put anything on them: cream cheese and fruit, butter and Keto Syrup, Ket Chocolate chips and Strawberries. They can be as simple or as fancy as you want.

Personally, I love using Know Food's Waffles to make Grilled Cheese Sandwiches! I missed these before I discovered this trick. The crunch and hint of sweetness in the waffles combine perfectly with gooey melted cheese.

Get 10% off your entire order of Know Food’s Products with the discount code KETOINTHECITY!

They have a large variety of low carb foods to choose from!

KETO COMMUNITY CHAT: Meet @KAWAIITREATSANDEATS / @MY_KETO_JOURNAL


MEET SOURY DUCKSON aka @KAWAIITREATSANDEATS & @MY_KETO_JOURNAL

Soury is the owner of Kawaii Treats and Eats, which sells keto friendly pancake, brownie, cookie and cake mixes! The mixes are sugar free, gluten free, and don’t contain anything artificial. She has always been a baker and a candy maker of the "carby" kind, but it wasn't until Soury started living a ketogenic lifestyle that she realized there was a great need.  A need for low carb mixes with clean ingredients, where taste wasn't compromised. This is how Kawaii Treats and Eats was born!

 
KetoInTheCity_KetoCommunityChat.JPG

How long have you been keto?

2 years , yay!

What led you to this way of eating?

Honestly, I was tired of being embarrassed to have my photo taken, tired of shopping in the plus size section, and tired of feeling uncomfortable in my own skin.  Each year the pounds were slowing creeping on, and each year I’d go up a pant size.  A friend of mine mentioned the keto diet and said she was having good success on it, so I researched and decided to give it a try.


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

I LOVE stuffed poblanos! It doesn’t matter with what, it if sounds remotely good, I’ll try it, haha. I also love stirfry and curries, and incorporating miracle noodles into my meals.


What about when you eat out?

Chipotle or five guys are my favorites!

Photo via @my_keto_journal

Photo via @my_keto_journal

Favorite keto snack?

Crackers and cheese, yogurt with granola and jam, People’s Choice Beef Jerky

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

Definitely at the top of the list, the keto community!  I’m not sure if I would have last this long without their support and other sharing their knowledge and journey. 

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

Keep it simple, your food and your approach. Research the basics and ease into it, don’t get overwhelmed by all the “extras”.  At its core, keto has some very basic principles, the rest will come with time.


KETO RECIPE: Cheesy Poblano Beef Bake

Taking my poblano pepper obsession to a whole new level! This is now one of my new favorites because it's creamy, cheesy, comforting and is a cross between 2 foods I really love - lasagna and meatloaf ;)  If you've never had a poblano, it's a fairly mild pepper, just make sure to remove all of the seeds.

Photo via @my_keto_journal

Photo via @my_keto_journal

 

Here's what you'll need 2 large servings (or 3 smaller servings).

  • 1/3lb ground beef

  • 1/4lb spicy ground sausage, or breakfast sausage

  • 3 TBSP finely ground pork rinds (I used @porkkinggood)

  • 1 egg

  • 1/4 tsp garlic powder

  • 1/4 tsp onion powder

  • 1/2 TBSP italian seasoning

  • 1/4 tsp sea salt

  • 1 large poblano, the flatter the better

  • 1/2 cup low carb marinara sauce (I like Rao's or Bello Organico)

  • 1.5oz cream cheese

  • 4 slices of sharp cheddar cheese

 

1. Pre-heat oven to 375 degrees and line an 8x8 pan with parchment paper.

2. In a large mixing bowl combine the first 8 ingredients (beef thru sea salt).  Blend well with hands, you're basically making a meatloaf.  set aside.

3. Carefully slice the poblano in half, lengthwise. Remove all of the seeds, trim off a little towards the top edges if you need to, to make it flat, like a sheet of pasta.  A little extra isn't a problem though. Lay pepper halves in pan, skin side down.

4. Wash hands with soap to get pepper oil off!

5. Dollop meat mixture over peppers, then press evening into pan.  Basically, a large sheet of meat mixture.

6. Spread marinara sauce over all the meat, dollop cream cheese all over, top with the sliced cheese, cover with foil and bake for 35 minutes.

7. Check to make sure meat is fully cooked at 35 minutes, if so take foil off and broil for a few minutes to finish of the cheese on top.

8. I cut mine into 4 (or 6) squares, and stack them on my plate to get the 2-layered look.


KETO RECIPE: Keto Blueberry-Blackberry Ice Pops


Keto Blueberry-Blackberry Ice Pops

Blueberries are my favorite fruit, and blackberries are a close second. So I created a creamy, refreshing ice pop using both. The color of these ice pops is gorgeous! These also make yummy fat bombs!

INGREDIENTS

  • 6.5 oz of coconut cream from a can

    • You could also use 3/4 cup of heavy whipping cream or 3/4 cup of full fat coconut milk

  • 2 tsp of Swerve or 2 drops of liquid stevia

  • 1/2 tsp of vanilla extract

  • 1/4 cup mixed blueberries and blackberries (fresh or frozen)

DIRECTIONS

  1. In a food processor (or blender), mix together the coconut cream, sweetener, and vanilla.

  2. Add the mixed berries, and pulse just a few times so the blueberries retain their texture.

  3. Pour into ice pop molds and freeze for at least 2 hours before serving.

All photos by @keto_alice

This recipe can be found in my first cookbook The Easy 5-Ingredient Ketogenic Diet Cookbook


1 Year Ago Today: The Easy 5-Ingredient Ketogenic Diet Cookbook Released!


I can’t believe it has been a year! 2018 was a big year for me for so many reasons, but it all started on January 9th, 2018 when my very first cookbook, The Easy 5-Ingredient Ketogenic Diet Cookbook, released from Amazon and shipped out to the world!

I remember being so excited and also terrified, but mostly excited. I really never imagined anyone would buy it other than maybe my friends and family. I remember when it sold 1,000 and then 10,000 and I was AMAZED! Well, one year later it has sold 200,000 copies and to say I am stunned would be an incredible understatement.

I never set out to be a cookbook author, a blogger or an Instagrammer. I was and still am, just a busy mom who needed to find some relief from auto-immune issues, and I felt like the food I chose to put in my body could play a role in helping me feel better. For me, the solution I chose was keto and it turned out to be one of the best decisions I ever made. One month after starting keto I started @ketointhecity_ so that people on my personal page wouldn’t have to look at pictures of endless avocados;) Then eventually it was annoying trying to write recipes in my captions or in comments, so I started a blog, then one day a year later or so a publisher called me and asked me to write a cookbook. It has been a fun and crazy keto journey!

I love sharing my life and my food with all of you. It turns out you guys like the food too and I am so happy and feel so grateful that I can help make anyone’s keto journey just a little easier and a little more delicious. So thank you, thank you, thank you from the bottom of my heart for always supporting me and supporting my projects!

xoxo jen


KETO IN 30 MINUTES RECIPE: Italian Sausage Soup


This cozy soup has a wonderful kick to it that will keep you extra warm on those chilly nights. I love the slightly spicy Italian sausage inside that gives it a great kick. I also love to add a generous amount of parmesan cheese on top ;)

The original version uses Spinach, but you can also use kale or cabbage, see below for variations.

Photo by Patrick Maese, click  HERE  to meet him

Photo by Patrick Maese, click HERE to meet him

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