Recipes Archives | Page 13 of 15 | Keto Zone Diet by Dr. Don Colbert

Relax with Keto Zone Chamomile Lavender Latte

Keto , January 7, 2019

Do you need help falling asleep?

Or do you simply want to relax after a long hard day?

If so, there is no need to turn to pharmaceutical sleep pills or anti-anxiety meds!

There are powerful and effective herbs that can promote a profound sense of relaxation and aid you in achieving much needed rest.

Chamomile is an herb that has been used for centuries to support a sense of calm. In fact, one study found that those who consumed chamomile daily fell asleep 15 minutes faster and woke up 1/3 less during the night than the study controls (1)

Another well-known herb known for calming the nervous system is lavender. Known for its wonderful scent, lavender has been shown to be effective support for those with anxiety related conditions. (2)

When you combine these powerful and effective herbs in to a delicious coconut milk latte, you have the ultimate ketogenic relaxation elixir!

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Mediterranean Keto Omelette

Keto , Keto Zone Challenge , Recipes , January 3, 2019

Eggs are one of the most complete and healthful keto foods available.

After years of being demonized for their cholesterol content, these nutrient dense powerhouses have finally been vindicated.

In fact, the USDA has taken cholesterol off of the the list of “nutrients of concern.”

Eggs are loaded with fat soluble vitamins and minerals as well as bioavailable protein with a desirable ratio of amino acids.

When cooked with fresh organic vegetables and herbs, a pasture-raised egg omelette becomes one of the easiest, most delicious, and most nutrient dense keto meals you could eat!

Allergic to chicken eggs? See if you can find duck eggs at your local farmer’s market or health food store. Duck eggs are even more nutritious than chicken eggs and far less reactive.

Here is a Mediterranean inspired omelette recipe complete with olives and feta cheese for more healthy fats to keep you burning fat in the Keto Zone!

INGREDIENTS

1 tablespoon organic coconut oil
1/4 cup organic cherry tomatoes
1/2 small organic onion, chopped
1 clove organic garlic, minced
1/4 teaspoon organic black pepper
3 pasture-raised eggs, whisked
1/4 cup organic feta cheese
1/4 cup organic olives, chopped
1/4 cup organic basil, chopped
1/2 tablespoon organic extra virgin olive oil
1 teaspoon organic balsamic vinegar

INSTRUCTIONS

Melt 1/2 tbsp of coconut oil in a pan over medium heat.
Saute onion and garlic until translucent and fragrant.
Add tomatoes to the pan and continue to cook for a couple more minutes, until tomatoes soften.
Remove veggies from heat, transfer to a bowl and set aside.
Return pan to medium heat and add 1/2 tbsp coconut oil.
Once pan becomes hot, turn heat down to medium-low and pour in the whisked eggs.
When the eggs are close to cooked through, add the cooked vegetables and chopped olives to one half of the omelette.
Crumble the feta on top of the veggies.
When eggs are fully cooked, fold the omelette.
Serve immediately with a garnish of basil and splash of balsamic vinegar and olive oil.

Simple And Delicious Keto Garlic Pate

Keto , Keto Zone Challenge , Recipes , January 1, 2019

Did you know that beef liver is one of the most nutrient-dense foods you can eat on a ketogenic diet?

There is a reason that so many of our grandparents cooked liver and onions!

The liver is an organ meat (offal) that has been prized for generations.

This is because beef liver is the number one best source of vitamin A known. In fact, grass-fed liver can have up 1,000% of your daily recommended intake of vitamin A!

And best of all, the vitamin A in liver is in the bioavailable form called retinol. Retinol is easily absorbed and utilized by the human body. Most plant foods, on the other hand, contain beta-carotene. Beta-carotene must be converted in to retinol before it can be used by your body.

Additionally, beef liver contains: loads of B vitamins, copper, iron, and choline. Beef liver is also an excellent source of protein.

With so many important nutrients, grass-fed beef liver is a perfect addition to a healthy whole foods ketogenic diet.

Since liver is an acquired taste and texture for some people, pate is a great way to turn an intimidating liver in to a creamy and delicious food.

So without further ado, here is our keto garlic liver pate recipe:

INGREDIENTS

3/4 lb grass-fed beef liver
1 stick grass-fed butter
2 cloves garlic crushed
1 tbsp cracked black peppercorns
sea salt, to taste

INSTRUCTIONS

Prepare the chicken livers by washing them then patting them dry in between kitchen paper.
Cut each liver in half , trim and remove the fatty or sinew pieces. I find it easier to use scissors for this, rather than a knife.
Melt the butter in a saucepan on a low heat and gently fry the garlic until cooked.
Add the chicken livers. Cook for 10 minutes, stirring occasionally.
Remove from the heat then puree with a stick blender using the blade attachment, until smooth.
Stir through the peppercorns then season with salt to taste.
Pour into ramekin dishes, and refrigerate until set.
These will keep for 5 days in the fridge.

NUTRITION FACTS

Per Serving:

Calories: 89 kcal

Total Carbohydrate: .5 g

Fiber: .1 g

Net Carbs: .4 g

Protein: 5 g

Fat: 7.5 g

How did your pate turn out? Let us know in the comments below!

Turkey Bacon Parmesan Brussels Sprouts

Blog , Keto , Keto Zone Challenge , Recipes , January 1, 2019

Can you really eat bacon as a healthy part of a ketogenic diet?

Yes!

You most certainly can, as long as it is turkey bacon!

Despite the negative reputation, organic turkey bacon is actually a very nutrient dense food.

It is important to remember, however, that processed meats are still unhealthy so you want to find uncured and unprocessed turkey bacon if you want to get the most benefit.

We also only recommend that you only consume turkey bacon 2-3 times per week (and even less if you have high cholesterol).

With all this said, turkey bacon deserves to be recognized as a potentially healthy addition to a successful ketogenic diet.

That’s why we are sharing this simple and delicious keto bacon parmesan Brussels sprouts recipe!

INGREDIENTS

4 cups organic Brussels sprouts
2 organic shallots, sliced
2 cloves organic garlic, minced
4 cups Brussels sprouts
1/4 teaspoon sea salt
pinch black pepper
3/4 cup organic organic parmesan cheese, freshly grated is best
12 slices organic/pasture-raised uncured bacon
2 tablespoons fresh savory, chopped for garnish

INSTRUCTIONS

Preheat your oven to 375 F.
In a large skillet over medium heat cook bacon until crispy.
Once crispy, remove bacon from the pan leaving rendered bacon fat.
Add Brussels sprouts, shallots, and garlic, to the pan and stir to cover with bacon fat.
Add in sea salt and black pepper.
Stirring occasionally, allow mixture to cook about 5minutes or until shallots begin to soften.
Remove from heat and place skillet in the oven and bake for 10 more minutes or until the Brussels sprouts begin to brown.
Remove pan from the oven and top mixture with shredded parmesan cheese.
Arrange 3 slices of bacon in each serving bowl.
Spoon Brussels in to each bowl on top of the bacon.
Garnish with fresh savory.
Serve and enjoy!

NUTRITION FACTS

Serves: 4

Per serving:

Calories: 329 kcal

Carbohydrates: 10 g

Fiber: 6 g

Net Carbs: 4 g

Protein: 19 g

Fat: 28 g

How did your Brussels sprouts turn out? Let us know in the comments section below!

Keto Zone Zucchini Enchilada Rolls

Blog , Keto , Keto Zone Challenge , Recipes , January 1, 2019

When you’re on a ketogenic diet most tex-mex food is off the menu.

Unfortunately, typical tex-mex food is made with high carb grains like wheat, rice, and corn as well as inflammatory oils like vegetable, canola, and corn oil.

But this doesn’t mean you can’t make keto friendly versions of your favorite tex-mex classics like enchiladas!

This keto enchilada roll recipe utilizes zucchini in place of tortillas so you don’t spike your blood sugar and pack on the pounds.

Use your favorite low-carb pre-made enchilada sauce or make your own!

INGREDIENTS

2 tablespoons organic extra-virgin olive oil
1 large organic onion, chopped
Sea salt, to taste
2 cloves organic garlic, minced
1 teaspoon organic ground cumin
2 teaspoon organic chili powder
3 cups organic chicken thigh, shredded
1 1/3 cups organic low-carb red enchilada sauce
4 large zucchini, sliced with a peeler
2 cups organic cheese, shredded (optional)
1 tablespoon organic sour cream (optional)
Organic fresh cilantro leaves, for garnish (optional)

INSTRUCTIONS

Preheat oven to 350ºF.
Heat olive oil in a large skillet over medium heat.
Add onion and cook, stirring frequently, until onions are translucent and fragrant.
Add salt, cumin, garlic, chili powder, shredded chicken and stir.
Add 1 cup of enchilada sauce and continue to stir well until combined.
Turn heat to low and allow to simmer.
Use a vegetable peeler to thinly slice the zucchini longways.
On a cutting board, stack three or four zucchini slices (depending on thickness) for each roll. Allow the slices to be mostly overlapping.
Spoon in about two tablespoons of chicken mixture in to each roll.
Roll up and transfer carefully to a ceramic baking dish.
Repeat until all zucchini is utilized.
Spoon out the remaining enchilada sauce to top the zucchini enchilada rolls.
Top with shredded cheese (optional).
Place baking dish in oven and bake for about 20 minutes or until cheese is melted.
Garnish as desired with more cheese, sour cream, and/or cilantro.
Serve and enjoy!

NUTRITION FACTS

Serves: 12

Serving Size: 1 roll

Per serving:

Calories: 155 kcal

Total Fat: 7 g

Protein: 17 g

Carbohydrates: 6 g

Fiber: 2 g

Net Carbs: 4 g

How did your enchilada rolls turn out? Let us know in the comments below!

Recipe adapted from primaverakitchen.com

Keto Zone Braised Chicken Thighs

Keto , December 26, 2018

Here is an easy and delicious Keto Zone dinner idea just for you!

Loaded with healthy fat and protein, this simple recipe will keep you full and satisfied so you don’t have to fight those pesky carb cravings!

This recipe uses chicken thighs which are actually more nutrient dense than the popular chicken breast.

With onions and garlic added for flavor, nutrition, and fiber, this chicken recipe is a perfect main dish to pair with almost any vegetable you want!

The chicken is braised in bone broth adds important nutrients such as collagen and chondroitin which are great for healthy hair, skin, and nails.

So try this awesome recipe out today and let us know how you like it in the comments below!

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Keto Zone Savory Garlic Butternut Chips

Keto , December 8, 2018

Meet your new favorite low-carb snack food!

These delicious Keto Zone butternut squash chips are a great way to satisfy your craving for a savory, crispy, and salty snack.

Made with just 4 ingredients, this recipe is so simple that you could have these chips made in as little as 20 minutes!

Butternut squash is the perfect keto vegetable for making tasty chips. Butternuts are loaded with vitamin E, B-6, folate, and manganese. Not only that, but just 1 cup of butternut squash has more potassium than a banana!

Make your keto butternut chips today and let us know how you like them in the comments below.

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Keto Zone Turkey Casserole

Keto , November 25, 2018

Don’t throw out your leftover Thanksgiving turkey!

Instead, use it to make this delicious and nutritious ketogenic casserole.

Loaded with healthy fat, protein, and vegetables, this recipe has everything you need to lose weight and feel great in the Keto Zone!

If you want to make the best use of your Thanksgiving leftovers, try out the Keto Zone turkey casserole today!

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Keto Protein Pumpkin Bread

Keto , Keto Recipes , Keto Zone Blog , November 4, 2018

Are you looking for a delicious protein-packed keto snack?

This tasty pumpkin bread recipe is bursting with fall flavor and ketogenic nutrition.

Made with low-carb coconut flour and keto-friendly sweetener, our pumpkin bread won’t spike your blood sugar so you can keep losing weight and feeling great in the Keto Zone.

Eat your protein pumpkin bread as a ketogenic snack, a low-carb dessert, or a quick protein breakfast.

And whenever you eat, remember that it will definitely taste great with a pat of grass-fed butter!

So without further ado, here is our Keto Zone Protein Pumpkin Bread recipe:

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Simple Keto Zone Hot Chocolate

Keto , Keto Foods , Keto Zone Blog , MCT Oil Powder , October 7, 2018

Do you want a warm and comforting keto treat for a cold autumn evening?

Then you should try this delicious hot chocolate recipe that is low in carbs but full of flavor!

Chocolate is a super food.

It contains active components that stimulate “feel-good” neurotransmitters in the brain. It is also loaded with antioxidant polyphenols and valuable minerals like magnesium and iron.

And chocolate is not the only nourishing component of this tasty recipe!

With healthy fats from MCT oil and over 10 grams of high quality protein from hydrolyzed collagen, this nutritious recipe not only tastes good but is also good for your health!

The best part is that this recipe is quick and easy so you can enjoy it any time you wish.

So do yourself a favor and try out this ketogenic hot chocolate recipe today!

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