We brought in Zach Rocheleau, king of food porn, of The Flexible Dieting Lifestyle to show us his skills. He’s created two keto recipes that are going to blow your mind. Want to eat pizza and cookie dough while still feeling good about it? We got you. Behold the Keto Pepperoni Pizza (cauliflower crust not included) and Keto Chocolate Chip Cookie Dough.

You’re welcome.

Keto Pepperoni Pizza

By: Zach Rocheleau, The Flexible Dieting Lifestyle
Yields: 1 small pizza
Cook Time: 20 minutes
Difficulty: Easy

Ingredients (Keto Crust)

50g almond flour (3.5 tbsp.)
5g coconut flour (1.5 tsp.)
30g whole milk ricotta (⅛ cup)
56g (2oz) shredded monterey jack cheese (or any full-fat cheese you want)
1 pasture-raised egg
2g baking powder (½ tsp)
Dash of dried oregano and dried basil

Ingredients (Toppings)

60g no-sugar-added marinara of choice (¼ cup)
28g shredded Monterey Jack cheese (1 oz)
6 uncured pepperonis

DIRECTIONS

1) Preheat your oven to 450 degree Fahrenheit. Add your ricotta and 2 oz. of Monterey Jack cheese into a microwave safe bowl. Microwave for 30 seconds. Then take out and mix until they are full formed together.
2) Now you will add your egg and mix that in. In a separate bowl, mix together your dry ingredients to avoid any clumps. Then add those a little bit at a time and start to mix them in with cheese and egg mixture. Once you’ve mixed them around a good bit, you should have a super thick paste like consistency.
3) Now you will take your pizza pan, add some parchment paper to it, and add your dough on top. Make sure to have a bowl of warm water to wet your hands because the dough will be too sticky to handle if not. So dip your fingers into the warm water and then start to spread your dough out. You are just spreading it out by pressing your fingers into the dough and just working it out bigger and bigger into a pizza shape. Continue to wet your fingers.
4) So now once you have a solid pizza shape, take a fork and poke some holes in it to ensure it doesn’t bubble up. Now add to your oven to cook for about 12-15 minute. You are cooking until it is golden.
5) Once pizza is done, take out of the oven and add your pizza toppings and add back in for about 5 minutes. Then put on broil for 1 to 2 minutes, or until the cheese turns golden on top. Slice up and enjoy this heavenly Keto Pizza!

Pro Tip: If you want to bring down the macros a bit, you can use half the amount of cheese in the base of the dough (drop to 28g) and use more 30g more of the ricotta.

Macronutrients
9 net carbs, 63g fat, 18g carbohydrates, 9g fiber, 42g protein

Keto Edible Chocolate Chip Cookie Dough

By: Zach Rocheleau, The Flexible DIeting Lifestyle
Yields: 1 bowl (serves 2-3)
Prep Time: 10 minutes
Difficulty: Easy

INGREDIENTS

42g grass-fed or pastured butter, room temperature (3 Tbsp)
28g cashew butter, room temperature (2 Tbsp)
14g full-fat organic cream cheese, room temperature (1 Tbsp)
120g unsweetened vanilla almond milk (4oz)
42g coconut flour (¼ cup)
2g vanilla extract (can omit this if you use the drops) (½ tsp.)
6 drops of Sweet Leaf Liquid Stevia vanilla creme (Can sub 2g Zero Cal Sweetener of your choice)
15g Lily’s Stevia-sweetened chocolate chips (1 Tbsp)

DIRECTIONS

1) If not at room temperature, add butter, cashew butter and cream cheese to a microwave safe bowl and add them to the microwave for 15 seconds to soften. Then mix together.
2) Now add your almond milk and sweet drops. Mix all that together. Now add half your coconut flour and mix together. Then add the rest and mix. Once it is pretty thick, add your chocolate chips and store in the fridge. I like to do this overnight because the longer it is in the fridge, the more the coconut flour will thicken it up.
3) Then take out and enjoy! Remember sweetness is super relative. You can always add more. So feel free to add more drops or sweetener if you want it be a bit more sweet 🙂

Pro Tip: If you want to lower the carbs a bit and add more protein, you can use 15g of protein and take out 21g of your coconut flour to balance it out!

Macros for bowl:
20g net carbs, 63g fat, 42g carbs, 22g fiber, 16g protein

The post Have Your Pizza And Cookie Dough Too With These 2 Keto Recipes appeared first on Onnit Academy.

Forget takeout! Try this Shrimp Stir fry is an easy, healthy dish with honey, garlic, ginger, plump seared shrimp and vegetables in less than 20 minutes.

Serves: 4
Cook time: 35 minutes 
Difficulty: Easy

INGREDIENTS

1 lb. wild shrimp, peeled & deveined 
1 ½ tbsp. olive oil
¼ cup liquid aminos
¼ cup raw honey
1 tsp. minced ginger
1 tbsp. minced garlic
2 tbsp. mirin or rice vinegar 
4 cups mixed vegetables of choice
Himalayan salt, to taste
Red pepper flakes, to taste

INSTRUCTIONS

1. For the marinade, add ½ tbsp. olive oil, liquid aminos, honey, ginger, and garlic to a mixing bowl. Stir to combine. Marinate the shrimp in half of the mixture for 15 minutes or up to overnight in the fridge. Set aside the remaining marinade.
2. In a large nonstick skillet on medium-high heat, add 1 tbsp. olive oil and the mixed vegetables. Cook until lightly browned on the edges, eight to 10 minutes. Add mirin or rice vinegar and lightly season with salt. Cook for an additional three to five minutes.
3. Remove vegetables from pan. In the same pan, arrange marinated shrimp in a single layer. Cook and flip after one minute. Cook other side for an additional minute, add in remaining marinade and cooked vegetables. Toss to combine and serve immediately.

The post Shrimp Stir Fry Recipe appeared first on Onnit Academy.

Try this delicious recipe for Blistered Spicy Shishito Peppers, an appetizer menu favorite of trendy restaurants nationwide.

Makes: 3 cups 
Cook time: 10 minutes 
Difficulty: Easy

INGREDIENTS

2 Tbsp. olive oikl
3 cups whole shishito peppers
Himalayan or sea salt, to taste
½ lemon

INSTRUCTIONS

1. Olive oil in a large cast-iron skillet over high heat. When hot, arrange peppers in a single layer. Cook each side for two to three minutes until skin blisters. Turn and cook, until peppers are charred on all sides
   
2. Transfer peppers to a serving platter, squeeze lemon juice and sprinkle with salt. Serve immediately.  

The post Blistered Spicy Shishito Peppers Recipe appeared first on Onnit Academy.

What are the Benefits of a Healthy Italian Diet?

While Italians include bread, cheese, and pasta in their diet, they manage to stay lean and healthy. How so? The Mediterranean Diet, which is essentially the Italian cuisine, is rich in plant foods, heart-healthy fats, whole grains, and fish, compared to the Western Diet which is heavier in red meat and processed foods and sugar.

The health benefits of a Mediterranean-style diet is nothing new. It has been shown to lower inflammation, oxidative stress, and reduce the risk of heart disease. The quality and sourcing of food also plays a role. Local, seasonal, and freshly prepared whole foods are always the way to go.

Another thing to consider about Italian food is portion size and preparation. Go to most Italian restaurants in the states, and the portions are often double the size of that in Italy. If you can’t find an authentic Italian chef using only fresh ingredients in your neck of the woods, then we suggest you turn on your best Emeril Lagasse impression, and BAM! Cook your favorite healthy Italian dish at home. We’ve included some delicious ideas as a great starting point below.

What Foods Can I Eat, What Are Foods to Avoid, What’s Good for Snacking?

FOODS TO EAT

PROTEIN

• Fish
  • Examples include: salmon, Black Bass, Branzino (Mediterranean sea bass)
• Shellfish
  • Examples include: shrimp, mussels, lobster, octopus, scallops, clams and oysters
• Poultry, in moderation
• Eggs, in moderation
• Red meat, rare occasions

CARBOHYDRATES

• Vegetables
  • Fresh vegetables and fruits are plentiful in a healthy Italian diet
• Fruit
  • Specifically fresh berries, which are lower in sugar by volume as compared to tropical fruits like pineapple and mango. 
• Legumes and beans
  • Examples include: Cannellini beans, chickpeas, lentils, and hummus 
• Whole grain and sourdough bread*
• Fresh-prepared authentic pasta, in moderation 
  • You are more likely to find this in Italy than in the U.S. Store-bought pasta tends to be more processed to sustain shelf-life. 
• Pasta alternatives; i.e. chickpea pea pasta, nonGMO edamame pasta, kelp noodles, zucchini or sweet potato noodles (you can buy a Spiralizer on Amazon for cheap and make your own at home. 
• Whole grains and rice
  • Examples include: white and brown rice, quinoa, bulgur, farro 
• Vegetable starches
  • Examples, potatoes, and corn 
• Full-fat, plain, unsweetened yogurt 
• Wine, in moderation
  • One glass for women; two for men 

*The live bacteria in the starter helps pre-digest the gluten and consume some of the carbohydrates prior to baking, yielding a bread that is easier on the digestive tract, with lower carbohydrates compared to standard white bread.

FAT

• Raw cheese** and minimally processed fresh cheese
  • Examples include: Parmigiano Reggiano, Mozzarella, Burrata 
• Olives and olive oil
• Nuts and seeds
• Avocado

**contains natural probiotics.

MISC.

• Fresh herbs and spices 
  • Italians often use fresh herbs and spices in their dishes to add depth and flavor without using a lot of caloric-dense additives or fats.
• Water 
  • A healthy Italian diet includes plenty of water; at least 8 glasses a day

FOODS TO AVOID COMPLETELY

• Refined grains; i.e. overly processed white bread, store-bought pasta 
• Refined or hydrogenated oils and fats; i.e. soybean oil, canola oil, peanut oil, margarine
• Processed sugar; i.e. sodas, juice from concentrate, candy
• Processed meat; i.e. hotdogs, bologna, pre-packaged deli meat
• Excessive eating

BEST SNACKS

• Fresh, local multigrain or sourdough served with extra virgin olive oil, fresh herbs, and olives
• Fresh fruit and raw, organic nuts
• Caprese salad: fresh tomatoes, mozzarella, basil, and extra virgin olive oil
• Plain, unsweetened yogurt with raw honey and fresh fruit
• Antipasto: fresh olives, raw cheeses, anchovies, and cured meat
• Light salad with extra virgin olive, balsamic vinegar, and fresh fish 
• Raw cheese, nuts, and sliced cucumbers 
• Lentil salad

10 Healthy Italian Recipes That Won’t Pack on the Pounds

BREAKFAST: Zucchini and Herb Frittata 

Frittata comes from the Italian verb “friggere” which means to fry.

Cook time: 25 minutes 
Yield: 4 servings 
Difficulty: Easy

INGREDIENTS

• 2 large zucchini 
• ½ yellow onion, finely diced
• 8 large pastured-eggs 
• ½ cup freshly grated Parmigiano Reggiano cheese 
• ½ cup full-fat Greek or Icelandic plain yogurt
• ½ tsp. garlic powder
• Sea salt and pepper, to taste
• Fresh dill sprigs 
• Fresh Italian parsley 
• 2 tbsp. extra virgin olive oil 

INSTRUCTIONS

1. Preheat oven to 400°F. 
2. Heat olive oil in a 9-inch cast-iron skillet over medium-high heat. Add onion, and cook, stirring occasionally, until softened, about 5 minutes. Add zucchini and cook, stirring often, until tender and edges golden brown, 8 to 10 minutes.
3. Meanwhile, whisk eggs, yogurt, cheese, garlic powder, salt, and pepper in a large bowl. Pour evenly over sauteed zucchini and onions. Don’t stir. Let cook until eggs begin to set, about one minute.
4. Place skillet in the oven, and cook until edges are set about 5 minutes. Then increase the temperature to broil and cook for an additional 2 minutes until the top is golden brown.
5. Remove from oven, sprinkle with a couple of tablespoons of cheese and fresh chopped parsley and fresh dill. Season with additional salt and pepper if desired. 

LUNCH: Gluten-Free Prosciutto, Fig, and Arugula Flatbread

Cook time: 25 minutes 
Yield: 4 servings 
Difficulty: Easy

INGREDIENTS

1 cup shredded mozzarella
½ cup shredded parmesan and asiago
1 cup fresh arugula 
⅓ cup low-sugar fig spread*
10 slices prosciutto
1 box Simple Mills Gluten-Free Pizza Dough Mix**
2 tbsp. apple cider vinegar 
2 tbsp. extra virgin olive oil, plus 1 tbsp. for drizzling
6 tbsp. water 

*I love the FiordiFrutta USDA Organic fruit spreads sweetened only with fruit sugar. 

**I love this pizza dough mix for ease of use, quality of ingredients, and most importantly, taste! It’s made out of eight simple ingredients: almond flour, arrowroot, flax meal, cauliflower baking soda, organic oregano, cream of tartar, and organic garlic.

INSTRUCTIONS

1. Preheat oven to 350-degrees Fahrenheit. 
2. In a large mixing bowl, add the pizza dough mix, apple cider vinegar, olive oil, and water. Mix until thoroughly combined and dough is formed. 
3. Divide dough into two equal portions, and roll into balls. Using clean oiled hands, carefully form into a flatbread or circular pizza shape with raised edges, based on preference. Repeat with second dough 
4. Bake flatbreads on an oiled sheet pan for five minutes. Remove from oven. On each flatbread, add ½ the fig spread and evenly distribute. Then sprinkle the mozzarella, parmesan, and asiago shredded cheese on top.
5. Bake for an additional 10 to 15 minutes. Remove from oven and add the prosciutto, arugula, and drizzle a little extra extra virgin olive oil on top! Enjoy warm. 

ANTIPASTO: Summer Pesto Caprese Salad 

Prep time: 20 minutes 
Yield: 6-8 servings 
Difficulty: Easy

INGREDIENTS

2 fresh peaches 
3 heirloom tomatoes
1 lb. fresh mozzarella 
2 cups fresh basil leaves
½ cup extra virgin olive oil (EVOO)
3 garlic cloves
¼ cup Parmigiano Reggiano
3 tbsp. white balsamic vinegar 
Sea salt, to taste 
Black pepper, to taste

INSTRUCTIONS

1. In a food processor, add the fresh basil, EVOO, white balsamic, garlic cloves, Parmigiano Reggiano, salt, and pepper to taste. Pulse until combined.
2. Clean and slice the peaches and tomatoes into quarters.
3. Slice the mozzarella into a similar size and shape. 
4. On a serving platter, alternate the tomato slice, mozzarella, and peach, stacking them on top of the corner of the other. However, you can arrange whatever suits your fancy!
5. Carefully spoon pesto over the arrangement. Serve immediately.

DINNER: Lemon Butter Branzino served with Shiitake Risotto 

Cook Time: 50 minutes 
Yield: 4-6 servings 
Difficulty: Easy

INGREDIENTS

4 whole Branzino*, or white fish of choice
2 lemons
4 tbsp. grass-fed butter, divided
1 bunch fresh thyme sprigs
Sea salt and pepper, to taste
Extra virgin olive oil
2 shallots, minced
3 cups chicken broth**
1 cup arborio or medium-grain rice 
⅓ cup marsala wine
1 lb. shiitake mushrooms stemmed and thinly sliced
½ cup Parmigiano Reggiano, freshly grated

*Scaled and gutted
**from USDA Organic pasture-raised chickens ideally.

INSTRUCTIONS

1. Preheat oven to 450-degrees Fahrenheit.
2. Bring 6 cups of chicken or vegetable broth to a simmer.
3. In a large saucepan over medium heat, add 2 tbsp. butter and 1 tbsp. EVOO. Once melted, add shallots, and cook until translucent. Then add in the mushrooms. Cook for five to eight minutes, stirring occasionally, until softened.
4. Meanwhile, pat fish dry. Drizzle EVOO and season with salt and pepper on skin and in cavity. Stuff with thyme sprigs, a couple of lemon slices, and 2 tbsp. grass-fed butter divided into ¼ tsp. to evenly distribute among fish. Transfer fish to 2 rimmed baking sheets lined with wire racks. Roast for approximately 20 minutes.
5. While fish is cooking, add the rice, marsala wine, and leaves from 2 sprigs of thyme. Stir to combine with shallots and mushrooms.
6. When the liquid is absorbed, add ½ cup of warmed chicken broth to mixture and stir. Increase heat to medium-high, and continue adding ½ cup of broth, allowing the liquid to be fully absorbed before adding more broth. You should be stirring frequently. Continue with all of the remaining broth until the rice is tender and the mixture is creamy. Remove from heat, stir in Parmigiano Reggiano. Garnish with additional thyme leaves if desired. Serve immediately with fish.

DESSERT: Panna Cotta with Blueberry Sauce

Panna Cotta is Italian for “cooked cream.” Traditionally, this Italian dessert is made with heavy cream, but for this recipe, we’re using a non-dairy alternative, coconut milk, as a base and raw honey as a natural sweetener.

Cook Time: 10 minutes 
Set Time: 4 hours to overnight in fridge
Yield: 6 servings 
Difficulty: Easy

INGREDIENTS

(2) 13.5-oz can full-fat coconut milk
¼ cup raw, unfiltered honey 
1 vanilla bean*
4 tsp. gelatin**
2 tsp. water 
Coconut oil

Blueberry sauce

1 cup organic blueberries
2 tbsp. fresh-squeezed orange juice 
1 tsp. orange zest
1 tbsp. Honey or sugar substitute of choice
¼ tsp. cornstarch
¼ tsp. vanilla extract 
Pinch salt, to taste

*Slice down the center lengthwise to expose the vanilla bean caviar. Carefully run your knife perpendicular to the bean and slide down to scrape out the vanilla bean caviar. This is where the flavor is concentrated.

**We love Vital Proteins’ gelatin from pastured cows.

INSTRUCTIONS

1. In a small bowl, combine the water and gelatin. Let it sit for five minutes.
2. Meanwhile, in a small pot on medium-low heat, add the coconut milk, honey, and vanilla bean caviar. Whisk together. You can also add the full vanilla bean for extra flavor and discard before pouring into molds or ramekins. Bring to a simmer, then add in the gelatin water. Whisk until the gelatin is fully dissolved.
3. Lightly grease a small ramekin or mold with coconut oil to prevent sticking to the sides. Coconut oil is the best choice here because of its sweet flavor profile.
4. Pour mixture evenly into 6 mini bowls or molds. Place in fridge to set for four hours or overnight.
5. Add all ingredients for the blueberry sauce in a small pot on medium-low heat. Stir and cook until blueberries start to breakdown, and it the mixture thickens slightly about five minutes.
6. Remove the panna cotta molds from the fridge. Run a knife around each edge and set in a bowl of warm water to loosen the edges. Invert mold onto serving plate. With blueberry sauce on top, and serve.

The Ultimate Healthy Italian Meal Plan

DAY 1

Breakfast: Muesli with unsweetened dried fruit & milk
Lunch: Grilled salmon served over spinach sauteed in garlic, EVOO, and lemon
Dinner: Bison Marinara over Zucchini Noodles
Snack: dry roasted almonds and an apple 

DAY 2

Breakfast: Vegetable omelet with fresh sourdough bread
Lunch: Lentil soup with a side salad
Dinner: Homemade Pesto Kelp Noodles
Snack: olives, feta cheese, fresh sliced cucumber and tomatoes 

DAY 3

Breakfast: Full-fat Greek yogurt with fresh berries and crushed walnuts 
Lunch: Seared scallops served with grilled vegetables 
Dinner: Turkey-Stuffed Peppers
Snack: Antipasto

DAY 4

Breakfast: Oatmeal porridge with unsweetened milk of choice and 2-4 soft boiled eggs
Lunch: Garlic Butter Shrimp over Zucchini Noodles
Dinner: Cauliflower-crust veggie pizza 
Snack: Greek yogurt and fresh fruit 

DAY 5

Breakfast: Shakshuka*
Lunch: Homemade tuna salad served on whole grain or sourdough bread 
Dinner: Chicken Paillard Snack: Cheesy Cauliflower “Breadsticks”

The post 10 Healthy Italian Recipes That Won’t Pack on the Pounds appeared first on Onnit Academy.

The Ketogenic diet works by removing most of the carbohydrates from your diet and eating the vast majority of your calories from fat. When you make this change, your body and brain run on ketones (molecules created from stored fat) instead of carbohydrates. When your body uses ketones for energy, it reaches a state called “ketosis.” Depending on your size, you probably won’t reach ketosis unless you’re eating under 50 grams of carbohydrates per day.

It’s definitely not easy to reach ketosis. If you’re usual diet consists of a lot of carbs, it can be a big lifestyle change to train yourself how to eat mostly fat and very few grams of carbs. However, some people have found great success with a Ketogenic diet.

One easy and delicious way to get more ketogenic-friendly meals into your diet is by using a slow-cooker (or crockpot). High-fat meats cook really well in slow cookers and, because you can “set it and forget it,” crockpot recipes are generally great for people who don’t have much time to cook.

Benefits of Using a Slow Cooker for Keto and Low-Carb Meals

The most obvious benefit of having a slow cooker in kitchen repertoire is that it, well, cooks your food without you having to do anything more than dump in the ingredients and turn the knob. If you’re busy, there’s not much better than coming home at the end of a long day and enjoying dinner that’s hot and already made.

Crockpots are also great because they can provide some diversity to your keto menu. If you’ve been on the keto diet for a while, you probably have your go-to meals and snacks that are starting to get tired. Good slow-cooker recipes, (like the ones provided below), can be a great way to break up the monotony and help you keep your diet regimen on track.

Another great benefit of cooking in a crockpot is that it’s like an oven, only better. All those delicious juices stay in the pot, just making your beef, chicken, or pork more tender.

Tips For Low-Carb Crockpot Meals

When your cooking keto in your crockpot, it’s important to remember these tips:

1. Thaw your meat before you put it in the slow cooker. The USDA doesn’t recommend using frozen meat in your crockpot. It’s also important you cook your meat on “low” or “high.” A “warm” slow cooker won’t get hot enough to cook your meal to a safe temperature.

2. Be aware that high-protein meals are not necessarily “ketogenic.” This happens a lot–, especially in the fitness industry. High protein does not equal high fat. A ketogenic diet is, more than anything, a high-fat diet. That means, if your crockpot recipes are mostly meat, it’s important you make some high-fat additions (avocado, cheese, etc.) to the meal.

3. Fatty, tougher meats cook really well in crockpots. (Fat is good!) When you shop for meat, look for short ribs, pot roasts, and lamb shanks.

4. Cook your meat on top of any vegetables.

For keto recipes, make sure you check the carbohydrate count of any of the ingredients. Some things, such as ketchup, barbeque sauce, or teriyaki sauce contain more carbohydrates than you might think.

Keto Crockpot Chicken Wings Recipe

Having the neighbors over to watch the game? No need to worry about sticking to your diet. These chicken wings are ridiculously easy to make and are sure to be a crowd fave.

Ingredients

• 4 lbs chicken wings or drumettes
• 1 tsp salt
• 1/2 tsp pepper
• 1/2 cup melted butter
• 6 cloves minced garlic (or 1 tbsp garlic powder)
• 1 cup shredded Parmesan cheese

Directions

1. Place chicken wings in the slow cooker. Sprinkle with salt and pepper.
2. In a small bowl or saucepan, stir together melted butter and garlic.
3. Pour the butter and garlic over chicken wings. Stir to coat.
4. Cook wings in the slow cooker on High for 3 hours.
5. In the last 15 minutes turn the oven to Broil.  Line a sheet pan with aluminum foil and grease well. 6
6. Place chicken wings on the pan. Broil for about 5 minutes on each side.
7. Remove the garlic chicken wings from the oven and sprinkle (liberally) with parmesan cheese.
8. Return wings to the oven until cheese is melted.
9. Remove from oven, serve, and eat up!

Keto Crockpot Spicy Slow-Cooker Short Ribs Recipe

Decadent and rich, these short ribs are
definitely something you can serve to guests and impress them. The spiciness of
this dish can be up to you. Add as much or little red pepper flakes as you
like. To make this a full meal, we suggest serving the short ribs over roasted
vegetables

Ingredients

• 2 lbs. beef short ribs
• 3 oz cream cheese softened
• 1/2 cup beef broth
• 2 cups white mushrooms
• 1 tsp garlic powder
• 1 tsp salt
• 1 tsp black pepper
• 1 tsp red pepper flakes (or more if you like spicier food)

Directions

1. In a skillet, brown beef short ribs.

2. Mix together cream cheese, mushrooms, beef
broth, and spices. Pour into crock pot. 

3. Place beef short ribs on top of the mixture in
the slow cooker.

4. Cook on low for 6-8 hours, gently mixing every
1-2 hours.

Keto Crockpot Teriyaki Steak Recipe

Just because you’re on the keto diet, doesn’t mean you don’t get
to enjoy some of your favorite Asian-restaurant foods. This recipe is fantastic
served over veggies, Asian slaw, or cauliflower rice.

Ingredients

• 1 1/2 lbs flank or
  sirloin steak
• 1/3 cup brown sugar or sugar substitute
• 1/4 cup water
• 1/4 cup soy sauce (or
  coconut aminos, but look at the carbs)
• 2 tbsp sesame oil
• 3 cloves garlic,
  minced
• 1/2 tsp ground ginger
• 1/4 tsp red pepper
  flakes
• 1/4 tsp xanthan gum
• 2 green onions, thinly
  sliced
• Sesame seeds

Instructions

1. Slice the beef thinly and place in the slow
cooker.
2. In bowl whisk brown sugar substitute, water, soy
sauce, sesame oil, garlic, ginger, and red pepper flakes. Pour over beef.
3. Cook on low for 4 to 6 hours, OR high for 2 to
3 hours.
4. When the beef has finished cooking, spoon some
of the broth out of the pot into a small bowl. Whisk in xanthan gum until
combined and pour back into the pot and stir to coat.
5. Sprinkle beef with chopped green onions and
sesame seeds.

Keto Crockpot Chicken Fiesta Soup Recipe

This soup is so tasty you’ll forget you’re on any kind of diet. It’s creamy, full of juicy chicken, and will impress even your picky eaters. It even has the extra benefit of collagen from the bone broth! If you need some extra fat in your daily macro count, throw in some chopped avocado to the soup.

Ingredients

• 1 1/2 boneless, skinless chicken (thighs or breastwork best)
• 15.5 ounces chunky salsa
• 15 ounces of chicken bone broth
• 8 ounces shredded Monterey or Pepper Jack

Directions

1. Place chicken pieces in crockpot.
2. Pour salsa, bone broth, and cheese on top of the chicken.
3. Cook on high 3-4 hours or low 6-8 hours.
4. Remove chicken pieces and shred. Return to crock.
5. Serve hot. Add avocado or extra cheese, as desired.

The post The Best Keto and Low-Carb Crockpot Recipes for 2019 appeared first on Onnit Academy.

What Are the Benefits of a Diet consisting of Low Carb, High Protein Recipes?

The beauty of life is we are all different. This also accounts for the at-times frustration of finding the best diet for you. 

Every. Body. Is. Different. 

A simple blood sugar or genetic test can tell you how you process carbohydrates, glucose at its simplest form. Some people are more insulin sensitive, meaning one would require less insulin to lower blood sugar levels (good). While some are more insulin resistant, the body’s cells don’t respond normally to insulin, causing a build of glucose in the blood (bad).

A low-carb, high-protein diet can be an effective lifestyle approach for those looking to lose weight, gain lean muscle, and even therapeutic approaches for some conditions. Distinguishable from the ketogenic diet, a low-carb, high-protein diet allows more carbohydrates from whole food sources, more protein from plant and animal sources, and decreases the need for high-fat consumption.

According to Chris Kresser, M.S., L.Ac., “both the research and my clinical experience suggest that low-carb diets can be incredibly effective therapeutic tools for certain conditions.

Whether you’re aiming to include more whole foods, shape up for summer, or to feel overall better consuming fewer carbohydrates, these low-carb high-protein recipes

What Foods Can I Eat, What Are Foods to Avoid, What’s Good for Snacking

PROTEIN TO EAT

• Poultry
• Fish
• Red Meat
• Some Dairy; including eggs, cream, cheese
• Non-Starchy Vegetables: leafy greens, zucchini, squash, broccoli, cauliflower, peppers, onions, most vegetables are allowed and encouraged
• Certain fruits: lemon, lime, tomato, avocado, coconut (berries are your lowest sugar options and can be included moderately)

HEART-HEALTHY FATS TO EAT

• Oils: avocado oil, coconut oil, extra virgin olive oil, butter, ghee; stick to unrefined and organic whenever possible
• Avocado
• Nuts and seeds
• Dairy: Egg yolks, raw cheese, organic cream

CARBOHYDRATES (FROM VEGETABLES) TO EAT

• While vegetables are technically considered a carbohydrate, they are very low on the glycemic index and carbohydrate scale. Most vegetables are allowed and encouraged with the exception of some starchy vegetables like white potatoes. Lower glycemic carbohydrate-rich root vegetables like sweet potatoes and beets can be consumed in moderation.

PROBIOTIC-RICH FOOD TO EAT

• Fermented vegetables, like kimchi or sauerkraut 
• Fermented tea, like a low-sugar kombucha
• Unsweetened Greek or Skyr yogurt should be limited, but is OK in moderation

LIQUIDS TO EAT

• Coffee, cold brew 
• Unsweetened teas
• Unsweetened flavored or unflavored soda and mineral waters

CONDIMENTS TO EAT

• Unsweetened BBQ, ketchup, mustard, mayo and vinegars

CARBOHYDRATES TO AVOID

• Processed sugars: candy, chocolate, cookies, cakes, soda, fruit juice, energy drinks, high fructose corn syrup
• Grains: pasta, bread, oats, rice, quinoa, ancient grains
• Fibrous Starches: potatoes, sweet potatoes, corn
• Beans and legumes: chickpeas, black beans, kidney beans, lentils, edamame, peas 
• Fruit: most fruit should be limited, berries, orange, and apple have lower sugar content, so these can be consumed in moderation. Tropical fruits like banana, pineapple and mango have a high sugar content should be avoided. 
• Alcohol: no cocktails, sugary mixers, wine and beer. Liquor in moderation.
• Dairy: milk and yogurts tend to be higher in sugar and should be limited.

PROCESSED OILS TO AVOID

• Hydrogenated oils like vegetable oil, peanut oil, corn oil, cottonseed oil
• Canola oil, unless organic

BEST SNACKS TO EAT

• Raw veggies dipped in avocado-oil based dressings like Primal Kitchen 
• Flax crackers with goat cheese and prosciutto
• Raw cheese with antibiotic-free, natural deli meat 
• Soft-boiled eggs
• Smoked salmon over almond-flour cracker smeared with organic cream cheese
• Tuna fish salad on cucumber slices
• Nuts and seeds, preferably dry roasted to avoid consumption of hydrogenated vegetable oil and canola oil
• Energy bites, without added sugars or oats
• Low-sugar protein shake; thicken with frozen avocado, frozen cauliflower, frozen coconut meat, unsweetened acai.

Easy, Great-Tasting Low Carb High Protein Recipes & Meals

Breakfast: Cauliflower Hash with Sausage and Peppers

Yields: 2 servings
Difficulty: Easy 
Cook Time: 20 minutes

Ingredients

1 ½ cups cauliflower, chopped (about ½ small head)
3 tbsp. avocado oil
2 bell peppers, thinly sliced 
¼ small red onion, thinly sliced 
2 spicy chicken sausage*, diced
4 large eggs, pastured
1 teaspoon hot sauce of choice*
Salt and pepper, to taste
*Look for USDA organic, uncured, and nitrate-free when possible
**We used Cholula’s Chipotle hot sauce

Instructions

1. Preheat oven to 400-degrees Fahrenheit.
2. Spread bite-sized cauliflower onto a microwave-safe plate, cover with a paper towel and heat for 3 minutes, until lightly steamed but slightly undercooked.
3. Meanwhile in a large cast-iron skillet, heat two tablespoons oil on high heat. When lightly smoking, add the cauliflower pieces and diced sausage. 
4. Cook and toss occasionally to brown on half the sides, about five minutes. Add in the bell peppers and onions, and continue to cook and char on some side for about five more minutes. Add in the hot sauce. Season with salt and pepper.
5. Make four wells in the mixture and carefully crack one egg into each well. Cook in the oven for three to four minutes, or until the whites are set, but the yolks are still slightly runny. Serve immediately.

Lunch: Smoked Salmon Nicoise Salad

Yields: 2 servings
Difficulty: Easy 
Cook Time: 20 minutes

Ingredients

½ pound smoked Scottish salmon, preferably wild-caught
3 large eggs, pasture-raised
1 cup haricots verts (thin green beans)
1 cup frisee or butter lettuce
¼ cup shaved radish
¼ cup niçoise olives pitted
1 tbsp. capers, drained
1 tbsp. shallot, sliced
½ lemon, juice, and zest
¼ orange, juice, and zest
3 tbsp. extra virgin olive oil 
Sea salt, to taste 
Black pepper, to taste
Fresh dill, to garnish 

Instructions

1. In a medium pot, bring salted water to boil.
2. Boil green beans for about two minutes. Using a slotted spoon, transfer to a bowl of ice water. Chill until cold, about 3 minutes. Transfer to paper towels and pat dry. 
3. In the same pot, bring water back to a boil. Add the eggs when water is boiling. Time for exactly six minutes, which is the perfect soft boil. Transfer to an ice bath for 3 minutes, then peel while still warm under running water to prevent the shell from sticking to the white. 
4. For the vinaigrette, add the olive oil, lemon juice, zest, orange juice, zest, capers, shallot, salt, and pepper to taste. Whisk to combine.
5. Half the eggs lengthwise. Break the salmon into large flakes with a fork. Shave radish on a mandolin. 
6. Assemble the plate. Frisee or lettuce on the bottom. Drizzle half the dressing. Top with the salmon, halved eggs, olives, radish slices, and green beans. Top with remaining dressing. 

Dinner: Chicken and Bacon Caesar Spaghetti Squash Boats

Yields: 4 servings
Difficulty: Easy 
Cook Time: 55  minutes

Ingredients

1 spaghetti squash
2 chicken breasts, look for USDA organic and pasture-raised 
4 slices bacon, look for uncured, nitrate-free 
2 tbsp. avocado-oil-based Caesar dressing*
½ cup shaved Parmesan and Asiago Cheese, plus ¼ cup for top
¼ cup Pork Panko “breadcrumbs”
Chopped parsley, garnish (optional)
*We used Primal Kitchen Caesar dressing for this recipe.

Instructions

1. Preheat oven to 425-degrees Fahrenheit. Make sure you have at least two racks: one for the spaghetti squash and one for the bacon.
2. Half the spaghetti squash lengthwise, remove the seeds, lightly coat with avocado oil, salt, and pepper. Place flat side down on a rimmed baking sheet. Roast for 40 to 45 minutes, or until it can be easily pierced and shreds easily with a fork. Be careful to not overcook because it will turn less spaghetti-like and more mushy. 
3. Arrange the bacon slices in a single layer on another rimmed baking sheet. Roast for 10 minutes, or until crispy. Chop into small bit,  and set aside.
4. While the squash and bacon is cooking, heat a cast-iron greased lightly with avocado oil to medium-high heat. Pat dry the chicken breasts, and season with salt, pepper, and garlic powder. When the cast-iron is hot, cook the chicken breasts for about 6 to 8 minutes on each side. Set aside to cool before chopping. Chop into bite-size pieces. 
5. When the spaghetti squash is done and has cooled enough to handle, hold the bottom for stability with one hand and with the other hand shred with a fork. Try to not break the skin because you’re going to use for serving.
6. Raise the oven temperature to broil.
7. Transfer the spaghetti squash to a large mixing bowl, and add in the Caesar dressing, cheese, chopped chicken, and chopped bacon (reserve 2 tbsp. for garnish). Toss to combine, and transfer back into the squash “bowls.” 
8. Sprinkle ¼ cup of the cheese on top, 2 tbsp. bacon crumbles, and Pork Panko. Broil for 1-3 minutes, or until golden brown on top. Garnish with chopped parsley if desired. Enjoy! 

Snack: Chocolate Peanut Butter Energy Bites

Yields: 15  bites
Difficulty: Easy 
Prep Time: 10 minutes
Set Time: 10 minutes

Ingredients

½ cup Creamy Peanut Fat Butter
¾ scoop vanilla grass-fed whey protein powder
3 tbsp. Lily’s Stevia-sweetened dark chocolate chips
¼ cup unsweetened shredded coconut, plus 1 tbsp. extra for rolling
3 tbsp. flax meal of ground flax seed
3 tbsp. hemp seeds

Instructions

1. Add all ingredients except for 2 tbsp. shredded for rolling (optional) to a medium mixing bowl.
2. Mix with {clean} hands until fully combined. It should be malleable and soft but hold together easily without it sticking to your hands. 
3. In a small bowl, add the shredded coconut for rolling. Cacao powder would work well here too. Take a quarter-size amount, and roll into a ball, then dip into the coconut, and place in a Tupperware or plate to set in the fridge for 10 minutes. They’ll keep well in the fridge for up to one week.

Dessert: Coconut Protein Popsicles

Yields: 4 popsicles
Difficulty: Easy 
Prep Time: 5 minutes
Freeze Time: 4-6 hours

Ingredients

10.8 oz canned organic coconut cream
¼ cup unsweetened shredded coconut 
1 scoop grass-fed vanilla whey protein powder 
⅛  tsp. Himalayan Salt

Instructions

1. Add all ingredients to a blender. Pulse until incorporated. 
2. Pour into popsicle molds, and keep in the freezer until set, about 4-6 hours. 

The Ultimate Meal Plan Containing Low Carb, High Protein Recipes

DAY 1

Breakfast: Sausage and Egg Breakfast Skillet
Lunch: Smoked Salmon Nicoise Salad
Dinner:  Chicken and Bacon Caesar Spaghetti Squash Boats
Snack: Chocolate Chip Coconut Almond Energy Bites 
Dessert: Coconut Protein Popsicles

DAY 2

Breakfast: Eggs Benedict (sub-English muffin with low-carb biscuit*)
Lunch: Kimchi Ceviche
Dinner: Bison Marinara Over Zucchini Noodles
Snack: Keto Mint Chip Protein Shake
Dessert: One spoonful Chocolate Hazelnut Fat Butter

DAY 3

Lunch: Cucumber sushi rolls (no rice) 
Dinner: Turkey Cauliflower Burger (sans the bun)
Snack: Cinnamon Bun Fat Bombs (add 1 scoop grass-fed vanilla whey protein + 1 tbsp. unsweetened almond milk to the batter) 
Dessert: Collagen Peanut Butter Cups

DAY 4

Breakfast: Overnight N’Oats (add 1 scoop grass-fed vanilla whey protein) 
Lunch: BLT Chicken Salad Stuffed Avocado 
Dinner: Big-Ass Salad
Snack: 2 soft-boiled eggs sprinkled with Trader Joe’s “Everything But Bagel” seasoning, sliced raw veggies like cucumber and bell peppers with lemon and sea salt
Dessert: Avocado Pudding (sub maple syrup for monk-fruit-sweetened maple syrup by Lakanto)

DAY 5

Breakfast: 1 Acai Peanut Butter Cup Protein Shake
Lunch: 2-4 Buffalo Chicken Lettuce Wraps
Dinner: 1 serving Keto Open-Face Elk Patty Melt
Snack: ¼ cup Sweet & Savory Granola Mix (sub maple syrup with monk-fruit-sweetened maple syrup by Lakanto)
Dessert: 2-3 squares Lily’s Stevia-Sweetened Chocolate Bar 

The post The Best Low Carb High Protein Recipes, Meals, & Snacks appeared first on Onnit Academy.

Unfortunately, when I discovered a corn cross-reactivity with gluten, tacos became bowls and sort of lost their magic. While trying to figure out how to start incorporating plantains into my diet, I accidentally discovered this little gem of a recipe.

The beauty of these tortillas is that the majority of the starch in them is colon-friendly resistant starch from green plantains. (Cooking green plantains increases the resistant starch content). Resistant starch is important because it feeds colonic bacteria, has shown protective properties against colon cancer, and has shown to be helpful in controlling blood sugar, especially in those with Type 2 Diabetes! (We’ll be posting on resistant starch soon)!

Anyway, the flavor was amazing; not too sweet and a nice complement to the spiciness of the slaw. All of my Tex-Mex nights will now include plantains! Please click on the picture for the full recipe, and DO comment if any of y’all try these!

Tortilla Ingredients

See website link for gorilla ingredients and instructions
Changes I made:

• Lard for coconut oil
• Chipotle for chili powder
• Added Mexican oregano

Filling Ingredients

• Use any meat you’d like with Mexican spices like cumin, coriander, chipotle powder! I used chicken for this recipe, but sweet and spicy pulled pork would probably be amazing with the plantain flavor!

Slaw Ingredients

• 1/2 head organic purple cabbage, shredded
• 1 cup organic cilantro, diced
• 1/2 jar organic Aji Amarillo Chili Paste
• 1/2 jar organic pickled jalapeños (depending on your spice level)
• 1/8th cup Bragg’s organic apple cider vinegar
• 2 Tbs organic coconut nectar (depending on sweetness level)
• 1 Tbs organic cumin
• Combine sauce ingredients and pour over cabbage and cilantro mixture

ENJOY!!!

The post Plantain Tortillas with Spicy Cabbage Slaw Recipe appeared first on Onnit Academy.