How to Make Low-Carb Keto Zone® Spring Rolls 

There are 2 ways to make our amazing Keto Zone Spring Rolls. 

First, you can keep the rolls low-carb by wrapping them in cabbage leaves before baking. 

Second, you can make “spring rolls in a bowl.” Similar to burritos and sandwiches made in a bowl rather than wrapped in tortillas and breads, this option keeps it easy and low-carb.

Ready?

Recipe: Keto Zone® Spring Rolls (Two Ways)

Ingredients:

• 8 ounces green cabbage
• 1 medium carrot, grated 
• 3.5 ounces white mushrooms
• 3 tablespoons avocado oil
• 2 cloves garlic, minced
• 1 pound ground pork (alternatively, ground chicken)
• 2 tablespoons coconut aminos 
• 1 tablespoon fish sauce or additional coconut aminos
• 2 tablespoons apple cider vinegar (30 ml)
• 2 tablespoons unsweetened tomato paste
• ⅜ teaspoon liquid stevia (optional)
• 2 cups bean sprouts
• 2 medium spring onions, sliced 
• 4 tablespoons extra virgin olive oil 

Instructions:

To make Spring Rolls in a Bowl:

1. Finely slice the cabbage. Grate the carrot using large holes on your grater. Slice the mushrooms.
2. Pour avocado oil into a large skillet over medium heat. Add minced garlic and cook for a minute until fragrant.
3. Add ground pork. Using a spatula, break pork into small pieces. Cook for 1-2 minutes. Then, add coconut aminos, fish sauce, vinegar, tomato paste, and optional stevia.
4. Increase heat to medium-high. Continue to cook for an additional 3 to 4 minutes until browned. Add sliced mushrooms. Cook for another 3-5 minutes.
5. Add shredded cabbage, carrots, and bean sprouts (it may seem like a lot of cabbage initially, but it will cook down). Using tongs, toss while cooking.
6. Cook for additional 6-8 minutes, stirring constantly, until the cabbage is wilted and crisp tender. Take off the heat and stir in the olive oil. Season with salt and pepper to taste.
7. Sprinkle with onion and serve! 

If Rolling in Cabbage Leaves:

1. Follow instructions above EXCEPT do not shred cabbage or add to pork mixture. Instead, set cabbage leaves aside while preparing the pork mixture. Once done cooking the pork mixture, follow the instructions below to prepare cabbage, roll, and bake.
2. After cooking pork mixture, prepare the whole cabbage leaves by placing each leaf in a bowl of boiling water. Using kitchen tongs, leave cabbage leaves in water for one minute until soft and easily folded. Then remove from water and place on a cutting board.
3. Next, add cooked pork mixture to the center of each leaf (after following instructions above)
4. Fold the bottom and top of the cabbage leaf over the fillings. Then, fold in the sides and  continue to roll up the entire spring roll.
5. Place each spring roll on an oiled baking tray (or lined with a silicone mat) and bake at 350 degrees F for 10-15 minutes or cooked through.

Nutrition information (per 1 cup mixture): 438 calories, 29 grams fat, 8 grams net carbs (12 grams carb, 4 grams fiber), 30 grams protein 

How to Use Vegetables in Place of High Carb Ingredients

Anytime you replace high-carb starchy ingredients such as breads, pastas, and rice with vegetables, it’s a win-win. 

First, you flood your body with nutrients from vegetables, not found in refined starchy foods. These nutrients include fiber, phytochemicals, antioxidants, anti-inflammatory compounds, vitamins, minerals, and more. These compounds work together to promote health throughout the body. Eating more vegetables also encourages a healthy body weight.

In fact, studies show that a higher intake of vegetables leads to measurable increases in blood concentrations of vitamin C, carotenoids, and α-tocopherol. These elevated concentrations are associated with reduced risk of chronic conditions, including unhealthy heart function (1). What’s more, meta analyses show inverse associations between intake of vegetables and all-cause mortality (2). 

More Vegetables Every Day

Our Keto Zone Spring Rolls are a great way to get in more vegetables at a meal. However, did you know you can get more all day long with one simple habit?

Add Divine Health® Fermented Green Supremefood® and Divine Health® Organic Red Supremefood® every day for amazing fermented vegetables, keto-friendly fruits, probiotics, and more!

Then, take your diet to the next level with Dr. Colbert’s Beyond Keto Book. You’ll learn how to eat to burn fat, heal your gut, and promote full-body health with wonderfully fresh, delicious foods like our Keto Zone Spring Rolls.

Bottom Line

It’s much easier to enjoy a healthy eating lifestyle when you love the food! Try our Keto Zone Spring Rolls tonight and flood your body with nutrients while savoring a flavorful, colorful, delicious meal! 

The post Roll Into Spring with Keto Zone Spring Rolls appeared first on Keto Zone® | Dr. Don Colbert, MD.

This elegant asparagus hollandaise recipe is perfect for holidays and special occasions. It will make you feel like you are eating at a five star restaurant in the comfort of your own home.

The rich and creamy hollandaise sauce is not only delectable, but also loaded with keto-friendly nutrition. Made with egg yolks and grass-fed butter, this amazing sauce is loaded with vitamins, minerals, and healthy fats.

Additionally, the base of organic asparagus provides even more nutrition including chlorophyll, vitamins, minerals, and prebiotic fiber.

If you want to impress your friends family with a healthy and delicious keto-friendly side dish, this recipe is the way to go!

Ingredients

1 pound organic asparagus
4 ounces grass-fed butter, melted
2 large egg yolks
1 teaspoon organic apple cider vinegar
2 teaspoons freshly squeezed lime juice
1/2 teaspoon sea salt
1/2 teaspoon organic cayenne powder
1/2 teaspoon organic ground black pepper

Instructions

1. Trim asparagus by cutting off the hard bottom part of the stalk. Set aside.
2. In a blender, combine egg yolks, lime juice, apple cider vinegar, cayenne, pepper, and sea salt.
3. Slowly melt butter in a pan over low heat.
4. Turn the blender on low speed, and slowly pour melted butter in to the blender.
5. Once hollandaise is thoroughly blender, pour it into a ramekin or serving dish and set aside.
6. Heat water in a large pot over medium heat.
7. Once the water reaches a simmer, add trimmed asparagus to the pot and cover.
8. Cook asparagus for about 5 minutes or until tender.
9. Drain water from the pot.
10. Arrange the cooked asparagus on serving plates, and pour hollandaise on top.
11. Serve and enjoy!

Nutrition Facts

Yields: 4 servings

Per Serving:

Calories: 250 kilocalories

Total Carbohydrates: 5 grams

Fiber: 4 grams

Net Carbs: 1 gram

Protein: 4 grams

Fat: 26 grams

The post Keto Zone Asparagus with Hollandaise appeared first on Keto Zone® | Dr. Don Colbert, MD.

With a rich and creamy base of organic eggs, cream, and parmesan, this recipe is loaded with both flavor and nutrition.

Healthy fats from organic cream complement the protein, vitamins, and minerals from the organic eggs. Add in chopped onion for additional nutrients and prebiotic fiber, and you have an amazing keto zucchini casserole that the whole family will love.

You are not going to want to skip this awesome recipe, try it out today!

Ingredients

2 large organic zucchinis, sliced
2 tablespoons grass-fed butter, melted
6 organic eggs
1/2 cup organic heavy cream
1/2 organic onion, chopped
1 teaspoon sea salt
1/2 teaspoon organic black pepper
3/4 cup organic parmesan cheese, grated

Instructions

1. Preheat oven to 350° F.
2. Lightly steam zucchini for about 5 minutes.
3. Grease a large baking dish.
4. Spread the zucchini evenly throughout the baking dish.
5. Pour melted butter over the zucchini.
6. Combine eggs and cream in a large bowl.
7. Whisk until well combined.
8. Add in the onions, 1/2 cup parmesan, sea salt, and pepper.
9. Continue to whisk until well combined.
10. Pour mixture over the zucchini.
11. Sprinkle the top with remaining 1/4 cup of parmesan.
12. Place dish in the oven.
13. Bake for about 30 minutes or until top begins to turn golden brown.
14. Remove from oven and allow to cool for 5-10 minutes.
15. Serve and enjoy!

Nutrition Facts

Yields: 6 servings

Per Serving:

Calories: 195 kcal

Fat: 18 grams

Total Carbohydrates: 7 grams

Fiber: 4 grams

Net Carbs: 3 grams

Protein: 10 grams

The post Keto Zone Parmesan Zucchini Gratin appeared first on Keto Zone® | Dr. Don Colbert, MD.

Night-time carb cravings on a ketogenic diet are largely due to not eating enough healthy fat, fiber, and protein with dinner.

If you make sure to get sufficient amounts of these important macronutrients with your last meal of the day, then your body will have all of the nutrients it needs to stay full through the night.

This savory and delicious Keto Zone dinner recipe is sure to keep you satisfied.

Loaded with fiber from cauliflower, onion, and cabbage, our Keto Zone Cabbage Rolls will help your digestion and promote satiety.

Additionally, the healthy fat and protein from grass-fed beef and organic cream will down-regulate the “hunger hormone” ghrelin and signal your endocrine system that you have consumed adequate amounts of nutrition.

So try out this hearty cabbage roll recipe out for dinner and say goodbye to late-night carb cravings!

Keto Zone Cabbage Rolls

Ingredients

Rolls:

1 pound organic cabbage, whole leaves
2 cups organic cauliflower, shredded
1 organic onion, chopped
1/4 cup grass-fed butter
1 ½ lbs grass-fed ground beef
2⁄3 cup organic heavy whipping cream
1 teaspoon sea salt
½ teaspoon organic black pepper

Gravy:

1 cup organic heavy whipping cream
1 tablespoon coconut aminos
1 teaspoon sea salt
1/2 teaspoon organic black pepper

Instructions

1. Preheat the oven to 400°F
2. Cut off the bottom of the cabbage.
3. Carefully remove leaves from the cabbage and set aside at least 3 leaves per person.
4. Melt butter in a pan over medium heat.
5. Add shredded cauliflower to the pan and cook for about 6 minutes.
6. Once cooked, remove cauliflower from heat and set aside to cool.
7. In a large mixing bowl, combine cauliflower with ground beef, chopped onion heavy cream, salt, and pepper.
8. Mix until well combined.
9. Evenly distribute mixture into cabbage leaves.
10. Fold the edges of the cabbage leaves in and roll up tightly.
11. Place rolls seam side down on a large baking tray.
12. Place in the oven and cook for 45 minutes.
13. Once the rolls are cooked, remove from oven and pour the liquid to make the gravy by combining cream and coconut aminos in a saucepan.
14. Whisk gravy to combine then bring to simmer.
15. Simmer gravy for about 5 minutes or until thickened to desired consistency.
16. Once cabbage rolls are cooked, remove from oven and distribute on to serving plates
17. Cover with gravy, serve, and enjoy!

Nutrition Facts

Yields: 4 servings

Serving Size: 3 rolls

Per Serving:

Calories: 870 kilocalories

Total Carbohydrates: 12 grams

Fiber: 6 grams

Net Carbs: 6 grams

Fat: 75 grams

Protein: 38 grams

The post Keto Zone Cabbage Rolls appeared first on Keto Zone® | Dr. Don Colbert, MD.

But, social situations don’t have to be uncomfortable, difficult, or scary.

Whether eating out or going to a party, you can make Keto Zone work easily.

Here is a step-by-step guide to stay in the Keto Zone at any summer social gathering.

Keto Zone Restaurant Eating: 5 Steps to Summer Restaurant in the Keto Zone

Have a plan ahead of time if possible (many menus are online). Then, don’t be afraid to be picky if needed. You’re paying for it, and you have bigtime health goals!

Step #1: Drinks

Drinks, anyone? Start with water, sparkling water, tea, coffee, or another non-sugary drink (there may be stevia-based options). Avoid soft drinks, lemonades, or sugary-alcoholic drinks.

Step #2: Appetizers

If choosing an appetizer, order a salad or meat and cheese plate (sans crackers). The best dressing option is olive oil and vinegar. Or, carry your own small keto zone dressing with you.

Step #3: Main Course – Omit the Carbs

Time for the main course.  Omit any starch, grain, or carbohydrate to start. This means no pasta, rice, potatoes, beans, tortillas, bread, etc. If they come as a side, simply ask the waiter to leave them off your plate. Ask to sub an extra side of vegetables.

Step #4: Focus on Vegetables, Proteins and Fats

Focus on the delicious foods you can have. Choose a nourishing protein such as seafood, steak, chicken, duck, or bison. Add sautéed or fresh vegetables (verify that these are sautéed in oil or butter, without extra sauces). If needed, ask for extra butter, cream, or olive oil to round out your dinner.

Watch out for high-carb sauces: Ketchup, BBQ, Sriracha, Buffalo Sauce, and most gravies contain sugars or flour.

Step 5: Dessert Options

If staying for desserts with others, enjoy coffee or herbal tea with cream. If you really want another food, ask if the restaurant can provide berries with cream, or berries with cheese.

Examples:

1. Cheese plate appetizer, Steak or Salmon over Salad, Decaf Coffee for dessert.
2. Miso Soup, Sashimi with grilled vegetables, Warm Jasmine Tea for Dessert
3. Grilled Chicken Sandwich or Burger wrapped in lettuce, Side Salad

Keto Zone Party Eating: 7 Steps to Stay in the Keto Zone at Parties

Step #1: Workout

Consider a short workout within 1-2 hours before you go. A good workout can keep you in the Keto Zone physically and mentally. Here’s how:

One, your body will continue to “burn” extra carbohydrates efficiently, and improve glucose control in the hours after your workout (carb intake should still be minor) (1).

Two, if you consume a high-protein recovery snack after your workout, you won’t be as hungry for the party food.

Three, a good workout can be highly motivating and remind you of your goals (but make sure you don’t give into “deserving” to eat extra).

Step #2: Eat Ahead

Reduce “Stress Eating” by eating a Keto Zone meal before you go.

First, eat a moderately-sized keto zone meal. Then, consider anything at the party to be just a small about of “extra” Keto Zone food. Instead of focusing on the food, you’ll have a lot of time to really enjoy the people and any activities. Keep a low-carb drink handy and enjoy the time spent!

Step #3: Bring Keto Zone with You

Bring Keto Zone dishes you want. Others will appreciate it, too.  If you’re bringing just one thing, concentrate on the course of the meal that you think will give you the most trouble. For example, bring a Keto Zone dessert or Keto Zone drink.

Or, you can always bring a meat with a high-fat delicious sauce, low-carb salads, heavy whipped cream and berries, dessert, or meats and cheese.

Step #4: Keto Zone Drinks

Have a plan for drinks.

It’s no surprise that many people completely derail their healthy eating plans with just one sugary drink, whether eating in the Keto Zone or not.

In fact, a typical sugary punch packs in 30+ grams of sugar and carbohydrates per serving (2).

Opt for a “skinny” cocktail or mocktail, decaffeinated tea, water with cucumber and lemon (always a party pleaser), or another low-carb drink. Again, if needed, bring something to share.

Step #5: Look for a Cheese Plate

Many parties offer appetizers you can eat as a meal. Look for it, or bring a beautiful, festive plate or cutting board of meats, cheeses, vegetables, and a high-fat sauce. This is sure to be a hit and a great addition to the feast.

Step #6: Enjoy the Company and Fun More than the Food

Oftentimes, you can have a great time at a party with less food.

In fact, if you eat ahead of time and then just find a few keto options there, you are freed up to talk to friends, play games, and enjoy festivities without being tied down to a plate.

Step #7: Grace

If your best intentions get derailed, give yourself grace. Get right back on track the next day or meal.

Generally, it’s not the occasional summer party that causes the most trouble for Keto Zone eaters. It’s the continual overeating or allowing over-eating to linger days after a party.

Don’t let it happen to you. Nip it in the bud and get right back on track.

A great tool? Try this Anti-Bloat Celery Smoothie and you’ll feel Keto Zone Healthy again in no time.

Bottom Line

Social eating and parties are great experiences in summer. However, for Keto Zone eaters, they may cause anxiety. This summer, stay in the Keto Zone with our step by step tips for restaurant and party social eating.

The post Steps to Stay in the Keto Zone at Summer Dinner Parties appeared first on Keto Zone® | Dr. Don Colbert, MD.

Why?

This simple-to-use device can drastically cut down cooking times and works incredibly well with Keto Zone eating.

In fact, it can help you get dinner on the table in less than 30 minutes, from frozen meat to serve, when needed.

What’s more, it’s not the scary, loud pot of old. There’s no whistling or rattling, just a countertop gadget with many functions.

Here are 9 ways an electric pressure cooker make Keto Zone eating even easier.

9 Ways Electric Pressure Cookers Make Keto Zone Eating Easier

1. Electric Pressure Cookers can cook dinner in 30 minutes or less.

Believe it or not, you can start with frozen meat and pressure cook it to completely done in 25 minutes. While I try to thaw meat ahead of time, sometimes I forget. Now I can cook my frozen meat quickly, and simply add healthy fats and Keto Zone vegetables on the side. Just like that, dinner is done.

2. They cook with little odor, safe and quiet.

When most people think of pressure cookers, they think of the stovetop version circa the 1970s. While effective, these older ones are a bit intimidating. They are noisy, they rattled, and they scared small children.

What’s more, unlike traditional slow cookers, electric pressure cookers seal tightly and expel very little odor. This can be good or bad depending on if you want the house to smell like dinner.

3. You can still slow-cook if you want.

Most modern models are many appliances in one. In fact, most work as a slow cooker.

If you like a slow cook recipe just the way it is, no problem.

For example, you can cook these Keto Zone Overnight “Oatmeal” or Keto Zone Beef and Broccoli in it.

And, there’s one more slow-cook benefit: Electric Pressure Cookers can also saute. Since many slow cooker recipes ask that you first saute meat, and then place in the slow cooker, you can save time and clean-up by doing both in one appliance.

4. Keto Zone stews and soups.

You can easily make stews, soups, and homemade broths with an electric pressure cooker.

In fact, they have a function just for these foods.

In very little time, you have tender meats and vegetables, ready to serve.

5.  It keeps dinner warm as long as you’d like.

Unlike stovetop cooking, a pressure cooker will keep your dinner warm without burning it. If your household is like most, you may have different eating times among family members due to activities and busy schedules.

A pressure cooker allows for a warm-cooked meal for hours.

6. One-pot cooking means less cleanup.

I don’t like dishes. I especially don’t like cleaning multiple pots and pans from dinner.

You can do it all in an electric pressure cooker.

In fact, like a slow cooker, you can cook meat and vegetables at once and come out with tender textures.

And, with the saute function, these are more versatile than ever.

Since most are stainless steel (no non-stick coating!), simply apply a bit of coconut or avocado oil to the pot before cooking for easy clean-up.

7. Doubles your recipes for extra dinners.

One of my favorite dinner time-savers is doubling one dinner for the next week. It saves money, too.

Since an electric pressure cooker allows you to cook large amounts easily, it’s easy to double dinner. Then, simply freeze and reheat.

Essentially, you get a night “off” the following week, with little effort for dinner.

8. Hard-Boiled eggs galore.

Using an electric pressure cooker, you can hard-boil a large number of eggs, even  18-24, in just 15 minutes.

The best part?

These eggs come out great. The shells are easy to remove and the yolks are consistently perfect. And believe it or not, pressure cooking may even make the protein more digestible in some foods than other cooking methods (1).

Simply place 1 cup water in the pot, add the rack, add the eggs, and manual cook for 5 minutes. As you’ll learn from any pressure cooker guide, it will take some time to “come to pressure” and some to “release pressure.” In this case, about 5 minutes each, for a total time of 15 minutes (including the actual cooking time).

9. Homemade high-probiotic yogurt

If you are a Keto Zone eater who still wants to include some plain yogurt, you can make incredibly high-probiotic yogurt using an electric pressure cooker.

In fact, it’s easy since most have a yogurt cooker function.

It keeps the yogurt at the appropriate temperature during the entire fermenting time, leaving you with consistently thick, delicious, fresh yogurt.

It’s almost fool-proof.

Bottom Line

You can save a lot of time with an electric pressure cooker. If you don’t have one, you can do many of these same things with a stove-top version or slow cooker.

But for ease and multi-function, the new pressure cookers are an incredibly useful tool for Keto Zone eating.

The post Electric Pressure Cookers Make Keto Zone Even Easier appeared first on Keto Zone® | Dr. Don Colbert, MD.