NEW READYMADE KETO-FRIENDLY SOUPS!


You guys I am so excited about Kettle & Fire's brand new keto friendly soups, powered by bone broth. To my knowledge there has never been a readymade soup that was keto-friendly and the fact that these are made with bone broth is the icing on top! They are nutritious, delicious, and ready to eat in seconds which is why my office at work is stocked with them!

To help celebrate the keto soups launch, Kettle & Fire is hooking us up with an exclusive, limited-time discount! You can get up to 30% off + FREE shipping on your keto soups order, the discount is applied automatically at checkout.

What I love about these soups is that they make the perfect quick lunch for me at work. I never plan ahead and bring my lunch and a lot of days I just don’t have time to go out to lunch because my job is super hectic and busy. So I love that I can keep these in my office and have lunch ready in minutes.

Plus I know I am eating real food with a high nutritional value that is ABSOLUTELY DELICIOUS!


HERE IS THE NUTRITIONAL INFO!

Butter Curry

Size: 16.9 Oz

Servings: 2

Fat: 28g per serving

Carb: 4g per serving

Net Carb: 3g per serving

INGREDIENTS: CHICKEN BONE BROTH (WATER, CHICKEN BONE BROTH [MADE WITH ORGANIC ANTI-BIOTIC FREE CHCKEN, ORGANIC ANTI-BIOTIC FREE CHICKEN BONES, ORGANIC CELERY, ORGANIC ONIONS, ORGANIC CARROTS, ORGANIC CIDER VINEGAR, ORGANIC SPICES]), ORGANIC CREAM, ORGANIC SALTED BUTTER (ORGANIC PASTEURIZED CREAM, SALT), CONTAINS LESS THAN 2% OF COOKED WHITE MEAT CHICKEN, CARROTS, GINGER PUREE, JALAPENO PEPPERS, DEHYDRATED GARLIC, TOMATOES IN TOMATO PUREE (TOMATOES, TOMATO PUREE, CITRIC ACID), ONIONS, XANTHAN GUM,  ORGANIC GARAM MASALA SPICES, SEA SALT, ORGANIC TURMERIC, LEMON JUICE CONCENTRATE, ORGANIC SPICE. CONTAINS MILK



Brocolli Cheddar

Size: 16.9 Oz

Servings: 2

Fat: 27g per serving

Carb: 5g per serving

Net Carb: 3g per serving

INGREDIENTS: CHICKEN BONE BROTH (WATER, CHICKEN BONE BROTH [MADE WITH ORGANIC ANTI-BIOTIC FREE CHICKEN, ORGANIC ANTI-BIOTIC FREE CHICKEN BONES, ORGANIC CELERY, ORGANIC ONIONS, ORGANIC CARROTS, ORGANIC CIDER VINEGAR, ORGANIC SPICES]), ORGANIC CREAM, ORGANIC, CHEDDAR CHEESE (ORGANIC PASTEURIZED CULTURED COW'S MILK, SALT, ORGANIC ANNATTO, ENZYMES), BROCCOLI, ORGANIC BUTTER (ORGANIC PASTEURIZED CREAM, SALT), CONTAINS LESS THAN 2% OF ONIONS, DEHYDRATED GARLIC, ORGANIC PARMESAN CHEESE (ORGANIC PASTEURIZED CULTERED MILK, SALT, ENZYMES), XANTHAN GUM, SALT, MUSTARD, ORGANIC SPICE, NUTMEG. CONTAINS MILK



Mushroom Bisque

Size: 16.9 Oz

Servings: 2

Fat: 22g per serving

Carb: 3g per serving

Net Carb: 2g per serving

INGREDIENTS: CHICKEN BONE BROTH (WATER, CHICKEN BONE BROTH [MADE WITH ORGANIC ANTI-BIOTIC FREE CHICKEN, ORGANIC ANTI-BIOTIC FREE CHICKEN BONES, ORGANIC CELERY, ORGANIC ONIONS, ORGANIC CARROTS, ORGANIC CIDER VINEGAR, ORGANIC SPICES]), ORGANIC CREAM, MUSHROOMS, ORGANIC SALTED BUTTER (ORGANIC PASTUERIZED CREAM, SALT), ORGANIC PARMESAN CHEESE (ORGANIC PASTUERIZED MILK, SALT, ENYZMES), CONTAINS LESS THAN 2% OF MUSHROOM EXTRACT (ORGANIC BUTTON MUSHROOMS, ORGANIC SHITAKE MUSHROOMS, WATER), ONIONS, XANTHAN GUM, DEHYDRATED GARLIC, SALT, LEMON JUICE CONCENTRATE, ORGANIC SPICE, SPICE. CONTAINS MILK


KETO RECIPE: Bacon Cheeseburger Casserole


This is one of my daughter’s favorite recipes! She loves this casserole! We make it about once a week, during the winter months. It reheats beautifully and can last 3 or 4 meals.

This recipe is hearty and protein heavy. I like to make it on days when I’ve been intermittent fasting all day long. I look forward to it all day long and it definitely fills me up!

cheeseburger casserole

Bacon Cheeseburger Casserole

INGREDIENTS FOR THE BEEF

  • 1 pound bacon

  • 1 tablespoon ghee

  • 1 pound ground beef (you can also use Ground Turkey)

  • Pink salt

  • Freshly ground

  • black pepper

FOR THE CASSEROLE

  • 1 tablespoon ghee

  • 1⁄2 cup heavy (whipping) cream

  • 4 large eggs, beaten

  • 3⁄4 cup shredded cheese

  • Pink salt

  • Ground black pepper

DIRECTIONS

  1. Cook the bacon in a large skillet over medium-high heat until both sides are crispy. Cool for 5 minutes on a paper towel lined plate. Transfer to a cutting board and chop the bacon.

  2. In a second large skillet over medium-high heat, heat the ghee. Add beef and brown. Season with pink salt and pepper.

  3. Once the meat is browned, after about 8 minutes, drain the fat and mix in the chopped bacon.

TO MAKE THE CASSEROLE

  1. Preheat the oven to 350°F. Coat a 9-by-13-inch baking dish with the ghee.

  2. Spoon the beef-and-bacon mixture into the bottom of baking dish making a bottom layer.

  3. In a medium bowl, mix together the cream, eggs, and half of the cheese, and season with pink salt and pepper. Pour over the meat.

  4. Top with the remaining half of the cheese.

  5. Bake for 30 minutes, or until the cheese on top is melted and lightly browned.

  6. Let the casserole cool for about 5 minutes before serving.

I recommend incorporating some acidity into this recipe. With all of the cheese and salty meat, a little acidity freshens up this recipe.

You can:

• Add 1⁄2 cup of diced pickles into the beef mixture. I never skip the pickles when making this recipe.

• If pickles aren’t your thing, Sliced pepperoncini works well, too.

• Mix 1⁄4 cup of low-sugar tomato sauce, like Rao’s brand, with the cream-and-eggs mixture.

This Recipe is featured in my first cookbook, The Easy 5 -Ingredient Ketogenic Diet Cookbook! Get it now on Amazon!

KETO RECIPE: Cauliflower Nachos

Cauliflower is one of my favorite Keto Ingredients! It is so versatile and hearty! I probably couldn’t do Keto with out it!

This Cauliflower Nacho recipe is one of my favorites. It was inspired by my local Whole Food’s actually! I saw it on their menu and ordered it a couple of times. I really liked the idea of Keto Nachos, so I decided to make it at home!

This recipe is Dairy Free, but you can add Cheese! Just top the roasted cauliflower with shredded cheese and place back in the oven for 5 minutes. You can also add Shredded Brisket or Chicken if you are looking for more protein.

Cauliflower Nachos

INGREDIENTS

  • 1 cauliflower head, cut into florets

  • 2 tablespoons extra-virgin olive oil

  • 2 tablespoons Chili-Lime Seasoning

  • 1/2 cup Dairy-Free Avocado Crema

  • 1/4 cup Pico de Gallo

  • 2 jalapeño peppers, sliced

DIRECTIONS

  1. Preheat the oven to 400°F. Line a baking sheet with parchment paper or a silicone baking mat.

  2. On the prepared baking sheet, arrange the cauliflower in a single layer and drizzle with the olive oil. Season with the chili-lime seasoning.

  3. Roast the cauliflower for 25 minutes, stirring halfway through.

  4. Transfer the cauliflower to a serving dish or large plate.

  5. Spoon or pipe the avocado crema over the top of the cauliflower, and top with the pico de gallo and jalapeños.

Dairy Free Avocado Crema

INGREDIENTS

1/2 avocado, pitted and peeled

2 tablespoons unsweetened full-fat coconut milk

1 tablespoon extra-virgin olive oil

or avocado oil, plus more if needed

1 tablespoon freshly squeezed lime juice

Salt

In a food processor, combine the avocado, coconut milk, olive oil, and lime juice. Season with salt and blend until smooth. If the consistency is thicker than you want, add a touch more olive oil or avocado oil.

Variation: You can add cayenne pepper or a dash of hot sauce if you want to add some spice.

Keto Pico de Gallo

1 small onion, finely diced

2 Roma tomatoes, finely diced

1/2 jalapeño pepper, finely diced

(seeds optional)

1/2 cup chopped cilantro

1 tablespoon freshly squeezed

lime juice

Salt

In a small bowl, toss the onion, tomatoes, jalapeño, cilantro, lime juice, and salt. Serve.

Variation: You can add minced garlic to the recipe too if you wish. Adjust the heat level to taste.

This Recipe is featured in The Big Book of Keto along with 200 other Keto Recipes!

KETO RECIPE: Jalapeño Popper Chicken


Jalapeño Popper Chicken 5.jpg

One of my favorite keto sides is bacon-wrapped jalapeño peppers stuffed with cream cheese, so it was only natural that I would find a way to sneak this amazing combination into other recipes. The jalepeño seeds can be removed in this recipe, so it is kid-friendly as well.


I love serving this chicken with either mashed cauliflower or roasted. Add a little cheese and bacon on top of the cauliflower too ;) A variation to this recipe is if you want to cook the chicken breasts in a slow cooker with a little salt, pepper, and broth all day and then shred once cooked. Then you can place the cooked shredded chicken in baking dish, add sour cream, cheese and jalapeños and bake until cheese is melted and golden.

 
Jalapeño Popper Chicken 1.jpg

Jalapeño Popper Chicken, serves 2

INGREDIENTS

  • 2 bacon slices

  • 2 boneless chicken breasts

  • 4 oz cream cheese, at room temperature

  • 3 jalapeño peppers, seeded and sliced

  • 1/4 cup shredded Mexican blend cheese

  • Pink salt and pepper

DIRECTIONS

  1. Preheat the oven to 375 degrees

  2. In a large skillet, cook the bacon over medium-high heat for about 8 minutes, flipping once, until crispy. Transfer the bacon to a paper-towel lined plate to drain and cool, then crumble.

  3. Pat the chicken dry with a paper towel and season both sides with salt and pepper.

  4. In a baking dish, arrange the chicken breasts and spread the cream cheese over the top of the chicken. Layer the jalapeño slices on the chicken breasts, and top with the cheese.

  5. Bake for 30 to 40 minutes, or until the chicken reaches an internal temperature of 165 degrees and its juices run clear.

  6. Add the crumbled bacon on top and serve.

Jalapeño Popper Chicken 2.jpg
Jalapeño Popper Chicken 4.jpg

KETO RECIPE: Chopped Greek Salad

Every year as spring comes to the west coast, I ditch my sweaters and soup and start craving SALADS!

Salads are a great option for eating out on Keto. I can find a low carb salad option at any restaurant. I often add grilled salmon for some healthy protein. 

But sometimes when the weather is warm, I like to make Salads at home. I throw a bunch of ingredients into a giant bowl and enjoy it on my patio, or better yet, in my Jacuzzi. I especially love this Chopped Greek Salad recipe. The best thing about it is that you can customize it to include all of your favorite things. I love adding salami, pepperoni, and avocado. 

This Keto Recipe is from my first Cookbook, The Easy 5-Ingredient Ketogenic Diet Cookbook. This cookbook also includes recipes for a BLT Breakfast Salad, Shrimp and Avocado Salad, Blue Cheese and Bacon Kale Salad and many more! 

5-IngredientKetogenicDiet_GreekSalad.jpg

Keto Chopped Greek Salad

INGREDIENTS:

  • 2 cups chopped romaine

  • 1/2 cup halved grape tomatoes

  • 1/4 cup sliced black olives (I like Kalamata)

  • 1/4 cup feta cheese crumbles

  • 2 tablespoons vinaigrette salad dressing (I use Primal Kitchen Greek Vinaigrette)

  • Pink slat

  • Ground Black Pepper

  • 1 tablespoon olive oil

DIRECTIONS:

  1. In a large bowl, combine romaine, olives, tomatoes, feta, and dressing.

  2. Sprinkle pink salt and pepper. Drizzle with olive oil and toss to combine.

  3. Divide between two bowls and serve.

Variations: Make this recipe your own. You can replace the feta cheese with goat cheese. Add red onion or chopped cucumbers. You can even top the salad with finely chopped Genoa salami or pepperoni.

MACROS, per serving:

Calories: 202, Total Fat: 19g, Carbs: 4g, Fiber: 2g, Net Carbs: 3g, Protein: 4g

KETO RECIPE: Salmon Burgers with Chive Aioli and Greens

I love salmon. I cook Keto Meals with it multiple times a week. It is a great way to get some protein and healthy fats. I also love that salmon fills me up with out making me feel like I ate too much.

Keto Salmon Burgers are one of my favorites, but I’ve found that I like making them at home better than ordering them out at a restaurant. This way, I can add extra seasoning and things like Chive Aioli to keep the burger from being too bland or dry.

This Delish Salmon Burger Recipe comes from my cookbook, The Big Book of Keto. At first glance, it looks like a lot of ingredients, but I promise it’s actually really simple. Most everything just goes into one big bowl and you mix it with your hands.

Helene Dujardin

Helene Dujardin

Salmon Burgers with Chive Aioli and Greens

INGREDIENTS:

  • 1/4 cup pork rinds

  • 12 ounces ground salmon*

  • 1 bunch scallions, sliced,

  • green parts only

  • 1 tablespoon capers

  • 1 tablespoon prepared horseradish

  • 1 tablespoon Dijon mustard

  • Salt

  • Freshly ground black pepper

  • 1 tablespoon cooking oil or ghee

  • 6 ounces mixed greens

  • 1 tablespoon MCT oil, divided

  • 2 tablespoons avocado

  • oil mayonnaise

  • Chopped fresh chives, for garnish

DIRECTIONS:

  1. In a food processor, pulse the pork rinds until they are a crumble-y consistency.

  2. In a large mixing bowl, combine the salmon, scallions, capers, horseradish, Dijon, and pork rinds. Season with salt and pepper.

  3. Mix with your hands and create two 1-inch-thick burgers. Transfer the burgers to a plate and refrigerate for 10 minutes.

  4. Heat a skillet or grill pan on medium heat. Add the cooking oil, and once it is simmering, add the burgers.

  5. Cook on each side for 4 to 5 minutes, flipping once.

  6. Divide the greens between two plates and toss with the MCT oil. Season with salt and pepper.

  7. Place the cooked burgers on top of the greens and top them with the mayonnaise and a sprinkle of chives.

MACROS:

CALORIES: 471; TOTAL FAT: 31G; PROTEIN: 38G; TOTAL CARBS: 10G; FIBER: 2G; NET CARBS: 8G

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: Cozy 5 Ingredient Keto Soups


It is officially soup season!

Not much is better than a cozy bowl of delicious soup. I have a variety of keto friendly soup recipes in my 2 cookbooks. All are super easy and will please the whole family.

BROCCOLI-CHEESE SOUP

A fat-filled combination of butter, broccoli, heavy whipping cream, chicken broth, and cheddar make this soup filling and delicious. Great for a night when you feel like going meatless, but you could also add crumbled bacon on top if you want some added protein. The easy to find ingredients can be kept on hand anytime for a quick dinner. 4g of net carbs per bowl.

Full recipe available in my 5-Ingredient Ketogenic Diet Cookbook.

Photos by @keto_alice


TACO SOUP

This soup has a nice kick from taco seasoning and seasoned tomatoes. The base of the soup is rich and creamy with a mixture of ground beef, beef bone broth and and cream cheese. 5g net carbs per bowl.

Full recipe available in my 5-Ingredient Ketogenic Diet Cookbook.

Photos by @keto_alice

 

SOUP RECIPES IN 5-INGREDIENT KETOGENIC DIET COOKBOOK:

  • Creamy Tomato-Basil Soup

  • Broccoli-Cheese Soup

  • Cheesy Cauliflower Soup

  • Taco Soup

  • Coconut and Cauliflower Curry Shrimp Soup





 

SOUP RECIPES IN THE BIG BOOK OF KETO

  • Spinach and Artichoke “Dip” Soup

  • Creamy Green Chile Chicken Soup

  • Bacon Cheeseburger Soup

  • Chicken Coconut Soup

  • Chicken Tortilla Soup


Big KETO Announcement: I wrote a 2nd book! The Big Book of KETO Diet Cooking Launches Today.

Dear Keto Fam, 

I am so excited to announce to you guys that I have written my 2nd cookbook and it launches on Amazon TODAY! It is called The Big Book of KETO Diet Cooking and I am beyond excited to share it with all of you! This book has been a crazy labor of love that took over my life this winter and spring and I have been dying to talk about it and now I finally can! 

My 1st cookbook, The Easy 5-Ingredient Ketogenic Diet Cookbook, has 130 super easy recipes. The new cookbook has 200!!! Yes, 200 recipes, still super easy and super delicious but not limited to just 5 ingredients. The Big Book of KETO also has 3 different 2 week keto meal plans in it:

• Meal Plan #1: Keto with Full Fat Dairy

• Meal Plan #2: Keto without Dairy 

• Meal Plan #3: Keto without The Big 8 Allergens 

I have been so humbled and amazed by the support the keto community has given me with my first book and I am thrilled to see what everyone thinks of the new book! This book features tons of recipes that I make for myself and my daughter on a regular basis including my now famous FatHead Cinnamon Rolls, Prosciutto and Arugula Cauliflower Crust Pizza, Green Chile Meatballs, and tons more! 

Please pre-order your copy today, Amazon prioritizes books that get lots of pre-orders and I want to be able to share keto and this amazing lifestyle with as many people as possible! So if you are able to order now instead of waiting until September I would be so grateful! I can't wait to see what you all make from the book and what recipes become staples in your individual keto journeys. 

I will be releasing a different recipe from the book every week up until the ship date on my Instagram account, so be sure you are following me @ketointhecity_ to get a head start on your delicious keto adventure with the The Big Book of KETO

Don't Wait! Order Your Copy of The Big Book of KETO Today!

Thank you all so much for the support and for trusting me to help guide your keto journeys. 

xx,

Jen