Monthly Archives: March 2017

Ketosis Day 1 of 84

Today started my 12 week Ketosis conversion challenge.  I’m spending the next 12 weeks converting to a Ketogenic lifestyle.  My family is adopting a lower carb approach that isn’t as strict as mine but we’re all in this together!

The rules:

  • Eat only a ketogenic diet with refeeding allowance.
  • Allowed supplements: Protein, Multivitamin, Fish oil, Fiber and Keto//OS
  • Drink > 1 Gallon water per day
  • Run 2 – 3 times a week (short (1 mile), medium (1 – 2 miles) and long (3-5 miles))
  • Train 3 days a week (2 weeks strength + 2 weeks velocity + 1 week deload)
  • Weigh-in every Monday

After the 12 weeks I should have an entirely new lifestyle base to build on.  I look forward to talking to you all while I go through this!



This Week’s Dinner Menu (Sun 3-5-2017)

So the recipes and menu’s I’m posting are more for me and my family than to share with the general public.  I needed a place to put this stuff and I figure having more content on my website is always a good thing.

Image result for Thumbs up smileyNote: My menus are Keto and Paleo based, if you don’t agree with Keto or Paleo then don’t eat this stuff  


Baked Parmesan Fish with steamed broccoli


Portobello Burgers with Asparagus


Baked Buffalo Wings with Lemon Butter Artichokes


Dill Chicken Salad on Butter Lettuce


Spaghetti Squash Lasagna


Beef Stew


Thai Coconut Chicken Soup



Thai Coconut Chicken Soup


• 325 Calories
• 20g of Fat
• 29g of Protein
• 7g of Net Carbs
Servings Prep Time Cook Time
4 servings 10 minutes 45 minutes
Thai Coconut Chicken Soup - Tom Kha Gai
  • 6 cups chicken broth
  • 2 stalks lemongrass
  • 10 kaffir lime leaves (or 1 lime)
  • 1 inch fresh ginger (grated)
  • 1/2 tsp sea salt
  • 1 lb boneless skinless chicken thighs
  • 10 oz. mixed mushrooms (we used white, oyster and shiitake)
  • 1.5 cups coconut cream
  • 1 tbsp fish sauce (optional)
  • 1 chili pepper (optional)
  • cilantro (to taste, for garnish)
  1. Start by heating the chicken broth in a soup pot on medium-high heat.
  2. Whack the lemongrass stalks with the blunt end of a knife a few times to help release its aroma. Then cut it into about 4 1-inch pieces. Add them to the chicken broth along with the kaffir lime leaves, grated ginger and sea salt. (If you don’t have kaffir lime leaves, you can use the juice of 1 lime plus its zest).
  3. Let the broth simmer for about 20 minutes. Then strain out the solids.
  4. Into the now-strained broth, add the chicken thighs and mixed mushrooms. You can use 10 oz. of just white mushrooms but using mixed mushrooms adds some different flavors to the soup that are very pleasant.
  5. Let the chicken and mushrooms cook for 20 minutes.
  6. Once the 20 minutes are up, take out the chicken thighs and shred them. Add them back in along with the cup of coconut cream and fish sauce.
  7. Let this cook for about 5 minutes. Taste it and add more salt if necessary.
  8. To serve, split among 4 bowls and garnish with chopped chili pepper (optional) and cilantro or parsley to taste. Enjoy!

Special thanks to Tastaholics

Artichokes with Lemon-Butter


  • 4 medium Artichokes (Globe or French)
  • 4 fruit (2-1/8″ dia) Lemon
  • 2 tbsps Coriander Seed
  • 2 tbsps Salt
  • 1/2 cup Unsalted Butter Stick


  1. Bring 4 quarts of water to a boil in a large pot. Trim the stems of the artichokes to about 2 inches.
  2. Halve 3 lemons and squeeze juice into water.  Add lemon halves, coriander seeds and salt.  Place artichokes in the cooking liquid, and cover with a heavy plate to keep them from floating. Boil 15 minutes, until a paring knife, inserted where the stem meets the bottom, comes out easily.  Remove and drain excess water.
  3. In a small bowl, melt butter in a microwave or saucepan.  Mix in juice of remaining lemon, salt and pepper.
  4. Serve each person one whole artichoke, accompanied by a ramekin of butter sauce and a large bowl for discarded leaves.  Season with freshly ground salt and pepper to taste.

Special thanks to Atkins Diet

Breaded Chicken, Whipped Cauliflower & Lemon Pepper Arugula Salad

For the chicken
  1. 1 bag of 5 Perdue Perfect Portions Boneless, Skinless Chicken Breast (Italian Style)
  2. 1 3 oz bag of Pork Dust (or 3 oz of crushed/blended pork rinds)
  3. 1/2 cup grated parmesan cheese (the powdered stuff)
  4. 1/2 tbsp italian seasoning
  5. 1/2 tsp garlic salt
For the buttery cauli mash
  1. 1 bag (16 oz) Green Giant™ Fresh Cauliflower Crumbles™ (or 4 cups chopped cauliflower, steamed)
  2. 2 tbsp ghee (or 2 tbsp salted butter)
  3. 2 tbsp butter (yes, if you don’t have ghee, just use 4 tbsp butter)
  4. 1/2 cup heavy cream
  5. 1/4 cup shredded parmesan cheese (not the powdery grated stuff)
  6. a pinch of garlic salt
  7. a pinch of seasoning salt (like Adobo)
  8. a few cracks of pepper
For the salad
  1. 3 cups baby arugula
  2. 1 tbsp high quality extra virgin olive oil
  3. 1/2 tbsp fresh lemon juice
  4. a couple fresh grinds of sea salt & pepper
For the chicken
  1. Preheat the oven to 375.
  2. Set up a wire roasting rack on top of a baking sheet (this is so the chicken doesn’t sit on the bottom and get soggy – some people use baking racks if they’re oven-friendly)
  3. On a plate, combine and mix the crushed pork rinds, grated parmesan, italian seasoning and garlic salt.
  4. One at a time, place a breast of chicken in the mix and cover completely, then set on the rack.
  5. When done, put in the oven for 20 minutes, or until baked to at least 165 degrees, then turn off and let sit in oven to continue cooking (this keeps them juicy!)
For the buttery cauli mash
  1. In a blender, add everything but the cauliflower. Don’t blend yet.
  2. Follow the package instructions on the chopped cauliflower to microwave with 1″ of the top open, for 4 minutes. Then let sit in the microwave for another minute (it really makes a difference).
  3. Add steamed cauliflower to blender, and blend to the consistency you like.
For the salad
  1. In a bowl, combine all ingredients. Make sure every leaf is well coated.
For plating
  1. Once everything is completed, plate your chicken, whipped cauliflower and arugula salad between 4 dishes. You can sprinkle a little shredded parmesan over your salad, and throw a grind of fresh pepper over the cauliflower. If you’re feeling particularly adventurous or just like to dip, serve with a side of dijon mustard for dipping.

Beef Stew

  1. 1.5lbs Beef Stew meat (may also be called “stew beef”)
  2. 2 14.5oz cans chili-ready diced tomatoes (organic)
  3. 1 tbsp chili mix – pre-packaged or one you make yourself.
  4. 1 cup beef broth
  5. 2 tsp hot sauce
  6. 1 tbsp worcestershire sauce
  7. salt (to taste)
  1. Turn your crockpot on to high.
  2. Add all ingredients and mix.
  3. Cook for 6 hours on high.
  4. After 6 hours, break up meat with a fork and pull apart within the crockpot.
  5. If you think it needs salt, now is the time to add it to your taste (I added only a pinch).
  6. Then, cook for two hours on low and enjoy!
  1. Net Carbs: 9g
  2. Calories: 222
  3. Fat: 7g
  4. Carbohydrates 11g
  5. Fiber: 2g
  6. Protein: 27g
By Amanda C Hughes
Special Thanks to Wicked Stuff

Spaghetti Squash Lasagna

Low-Carb Spaghetti Squash Lasagna Recipe

9 net carbs per serving, makes 4 generous servings.


  • 2 1/2 cups Spaghetti squash (roasted for an hour on 350 or nuked for 20)
  • 1lb organic grass fed ground beef
  • 1 cup grated Parmesan cheese
  • 1 tsp chili powder
  • 1/2 tsp oregano
  • 1/2 tsp basil
  • 2 cloves of garlic minced (1 tsp)
  • 5 grinds of sea salt
  • 3 grinds of fresh pepper
  • 1 egg
  • 3/4 average-sized jar pasta sauce (Rozzano Marinara Sauce is 2 net carbs per 1/2 cup)
  • 1 tsp crushed red pepper flakes
  • 2 cups shredded mozzarella cheese

Directions to cook low-carb spaghetti squash

Roast your spaghetti squash in the oven for a hour on 350 or nuke it in the microwave for 20. Let it sit 5 minutes afterward. Here are some tips on how to cook it.

Heat sauce on the stove on simmer and add red pepper flakes. Let simmer (cover on).

Mix meatball ingredients in a bowl and roll into quarter-sized mini meatballs.

Heat a large frying pan on medium with a tablespoon of ghee / butter / oil / whatever you like.

Cook meatballs in the frying pan and cover. Flip when halfway browned (approx 3-5 minutes).

When meatballs are cooked through, uses a slotted spoon to add them (without the grease and fatty aftermath) into the sauce.

Meanwhile, cut the squash in half and dig out 2 1/2 cups of spaghetti squash (remove seeds and guts first). Set aside.

In a small bread pan (tall and skinny), layer sauce, squash, meatballs, sauce, mozzarella, squash, meatballs, sauce, mozzarella.

Bake on 350 for 30 minutes.

Special thanks to Wicked Stuff

Dill Chicken Salad


Dill Chicken Salad – Low Carb, Paleo
  • 1 lb chicken breast, cooked and cubed
  • 1/2 cup celery, diced (one large rib)
  • 1/3 cup onion, finely chopped
  • 3/4 cup mayonnaise, more to taste
  • 1 tbsp + 1 tsp Dijon mustard
  • 3 tbsp fresh dill OR 3 tsp dried dill
  • sea salt and black pepper, to taste


  1. In a large mixing bowl, combine chicken, celery, onion, mayonnaise, Dijon, dill, sea salt and black pepper. Mix until well combined.
  2. Serve on fresh lettuce leaves or just dig right in!


Per Serving – 1/2 Cup Calories: 236 | Fat: 16.5g | Protein: 12g | Total Carbs: 1.5g | Fiber: .25g | Net Carbs: 1.25g

Special thanks to Peace Love and Low Carb

Truly Crispy Oven Baked Buffalo Wings

Truly Crispy Oven Baked Buffalo Wings
Prep Time
15 mins
Cook Time
1 hrs 10 mins
Total Time
1 hrs 25 mins
This recipe uses a technique discovered by Cook’s Illustrated to make chicken wings in the oven that come out so crispy that it’s hard to believe they aren’t deep fried. Tossed in a classic hot sauce and served with a side of blue cheese dip and celery sticks and you have one of the most genius food combinations this world has ever seen! Comprehensive FAQ is available in the original Crispy Baked Wings.
Course: Chicken Wings, Party Food
Cuisine: American
Servings: 8
Calories: 476 kcal
Author: Nagi | RecipeTin Eats
Crispy Baked Wings
  • 4 lb / 2 kg chicken wings, wingettes & drumettes (Note 1a)
  • 2 tbsp baking powder (NOT baking soda / bi-carb soda)
  • 3/4 teaspoons salt
  • 4 tbsp / 60g unsalted butter, melted
  • 1/2 cup Frank’s Original Red Hot Sauce (Note 1b)
  • 1 tbsp brown sugar
  • 1/4 tsp salt
Blue Cheese Dip
  • 1/2 cup crumbled blue cheese, softened (I use gorgonzola)
  • 1/2 cup sour cream
  • 1/4 cup mayonnaise
  • 1 clove small garlic, minced
  • 1 – 3 tbsp milk
  • 2 tbsp lemon juice
  • 1/2 tsp salt
  • Black pepper
To Serve
  • Celery sticks
  • Lots of beer
Crispy Baked Wings
  1. Lay the wings on a rack on a rimmed baking tray and let them dry in the fridge overnight. Alternatively, pat them dry with paper towels.
  2. Preheat the oven to 250F / 120C (all oven types – standard/convection/fan). Put one oven shelf in the lower quarter of the oven and one in the top quarter.
  3. Place the wings in a large ziplock bag. Add the baking powder and salt. Shake the bag to coat the wings evenly.
  4. Line the tray with foil. Spray the rack on the baking tray with oil. Place the wings skin side up on the rack (ok if snug, they shrink). Bake on the lower shelf in the oven for 30 minutes.
  5. Then move the tray up to the higher shelf and turn the oven up to 425F / 220C. Bake for a further 40 to 50 minutes, rotating the tray halfway through. The wings do not need to be turned over. The wings are ready when they are dark golden brown and the skin is very crispy.
  6. Toss with Hot Sauce and serve immediately with Blue Cheese Dip and celery sticks. They can be served plain, with a dipping sauce or tossed in sauce.
  1. Whisk together the Sauce ingredients. Keep warm or reheat just prior to using.
Blue Cheese Dip
  1. Mash the blue cheese with sour cream until smooth (or to your taste).
  2. Add remaining ingredients and mix well until combined, using milk to get it to the consistency you want.
  3. Store in the fridge until required. Remove from the fridge 15 minutes before serving.
Recipe Notes

1a. Here in Australia, chicken wings are usually sold whole rather than cut into drumettes and wingettes. While this recipe can be used for whole chicken wings, I prefer to cut them to make them easier to eat. See below post for how to cut wings. My butcher charges almost double if I get him to do it, so I prefer to do it myself!

You will need 2.15kg / 4.3 lb of whole wings to make 2kg/4lb of wingettes and drumettes, after taking into account the wing tips which are discarded.

1b. If you are in Australia, you can find Frank’s Hot Sauce at Coles and Woolworths in the section where tomato sauce, tabasco etc are. It costs around the same as other hot sauces. If you can’t find Franks, then any other hot sauce will do just fine. Even sriracha works – just add 1 tsp of sugar.

2. You will notice once the wings come out of the oven that they are smaller than usual. This is because the fat under the skin melts off (renders out) while baking in the low oven.

3. The wings will not bake to a dark golden brown unless you leave them in for 1 hr+. They bake to a golden brown. You will know they are done because the skin will be lovely and crispy.

4. The recipe for the wings is from Cook’s Illustrated “Meats Book” cookbook. The sauce recipe is my own.

5. To reheat: Allow to cool, then cover and refrigerate – do not coat with sauce. The skin will wrinkle and soften. Preheat oven to 200C/390F. Spread wings out on tray, skin side up, and bake for 5 to 8 minutes or until the skin puffs up so the wrinkles smooth out and becomes crisp again.

6. These stay crispy for as long as the wings are warm, so around 20 – 30 minutes. The skin stays crispy for around 10 – 15 minutes after tossing in the sauce, then after that they start to soften but not go soggy, up to around 30 minutes. If you reheat after tossing in sauce, they go soggy.

7. Comprehensive FAQ is available in the original Truly Crispy Oven Baked Wings.

8. Nutrition per serving, including all the sauce (excludes blue cheese dip).

Special thanks to