Goddess dressing

Keto Meals Week 1

Here is the first week in meals. Everything I ate (100%):

Day One

Breakfast – Cheese omelet with sausage on the side. Unsweetened iced tea. Coffee with nutpod creamer.

Lunch  – SkinnyTaste’s Picadillo on salad with avocado

Snacks – Walnuts, Olives stuffed with jalapenos, Cheese

Dinner – Turkey Burger with Smoked Gouda Cheese, Bacon, Mayo. I made a cucumber salad with avocado and Newman’s Own Lite Italian Dressing (low carb and no sugar! Yay!) and a glass of red wine.

How I felt & how I did- Felt good! Wasn’t hungry! Like not at all! Didn’t feel tired or run down, either. I even worked out. My macros were great! I was pretty close on all the macros, not perfect, but that’s ok. The important part was I got to 20 net carbs. Yay me!

Day Two

Breakfast – 2 scrambled eggs (with heavy cream), with sausage and red peppers topped with cheese and sour cream and hot sauce. Coffee with heavy cream and nutpod creamer. Unsweetened iced tea.

Lunch – Antipasto Salad. Green salad with Italian dressing. Salami, prosciutto, fresh mozzarella, cucumber, Greek peperoncinos and olives.

Dinner – This was the first challenge–going out to a restaurant. I could have changed our start date so that we began the Keto diet after our dinner plans with friends, but I wanted to be able to make this work even going out. We met our friends at Hopworks (basically a beer and pizza place but it’s kid friendly). I got a Cobb Salad (salad with blue cheese dressing, blue cheese crumbles, tomatoes, bacon, avocado, hard boiled egg). It came with a breadstick, which I did not eat but wanted to!

I did have a glass of wine but just one.

Overall, my second day was good. I was MUCH closer to my macro goals (67% out of 70% of fat, 23% out of 25% on protein) but today I was at 27 net carbs for the day, so over. Looking over my day I discovered that my highest carb count was the avocado–ironically–but that’s ok because it’s the good carbs. (I mean HOW is the avocado higher in carbs than my WINE?!?!)

But I worked out today, so maybe the few extra carbs were a good thing?

Day Three

Breakfast – Omelet with cheese and bacon and hot sauce. Unsweetened iced tea and coffee with heavy cream and Stevia. Still not quite the same as my coffee creamer. WAHHHHH!!!! 🙁

Lunch – I got home from swimming feeling the first effects of the coming Keto-flu (I think). I was weak and shaky and felt like my muscles didn’t work. I had steamed broccoli with Goddess Dressing and some pork rinds (which are kinda weird but good if you are craving chips). Then I had a “wrap”–two slices of turkey and salami and a slice of prosciutto wrapped around a hunk of fresh mozzarella with mayo and mustard.

Snacks – Today I had a mug of bone broth. It was good! Warm and filling. I also had a piece of cheese and, some nuts and some olives.

Dinner – Michael made pastrami on the traeger grill! It was a week long process, too! But it was cool to have homemade pastrami for dinner and we have a ton for lunches for the week. Dinner was pastrami in a low carb wrap with mayo and lettuce. It was really good!

Day Four

Breakfast – Scrambled eggs (with heavy cream) with red peppers and sausage topped with some shredded cheese. Unsweetened iced tea. I had coffee with heavy cream and Stevia when I got to work.

Lunch – Pastrami in a low carb wrap! These wraps are really great! Not only are they actually tasty but they are low in calories and low in carbs. They are only 5 net carbs. So I made a wrap with mayo, mustard, pastrami, some lettuce and cheese. Bone broth.

Snacks – I made ranch dip from scratch (Hidden Valley packet with Tillamook full fat sour cream) and had raw broccoli and cucumber. Then later I had mixed salted nuts and a piece of cheese.

Dinner – Zoodles with pesto and meatballs. Some mozzarella on the side.

Day Five

Breakfast – Cheese omelet with hot sauce. Unsweetened iced tea. Coffee with heavy cream and stevia.

Lunch – Pastrami (no wrap), avocado, mozzarella, Newman’s Own Lite Italian dressing.

Snacks – Mixed salted nuts (only 1 ounce this time), cheese in the morning. In the afternoon I had homemade ranch dip with cucumbers and broccoli.

Dinner – Pork chop with herbed butter sauce and shaved brussels sprouts.

My Take Away From Week One

  • It is actually a lot harder to get fat in your diet than you think.
  • I’m going to miss my Kombucha. 🙁
  • I have a lot more thoughts and working on a post for next week!

Delicious Feta-Crusted Salmon

I tried another salmon recipe that I’ve never had before. It was good, but it needs some tweaking and maybe some of my readers can help me figure out what to do different next time. I was trying to find an easy recipe with the ingredients I had on hand and was coming up empty. Most of the salmon recipes I wanted to try needed ingredients I didn’t have. Usually I always have lemons and limes but this week I was just out of everything. I found this recipe and the reviews were so good, I had to try it.

Delicious Feta-Crusted Salmon

Prep Time: 10 minutes

Cook Time: 20 minutes

Total Time: 30 minutes

Yield: 8

Calories per serving: 316

Ingredients

  • 1 (2 pound) salmon fillet, bones removed
  • 1/2 cup crumbled feta cheese
  • 1/3 cup light mayonnaise
  • 1 tablespoon light cream cheese
  • 1 tablespoon Dijon mustard
  • 1 teaspoon balsamic vinegar
  • 1/2 teaspoon salt
  • 1/2 teaspoon black pepper
  • 1/2 teaspoon paprika, ground
  • 1 tablespoon onion powder
  • 1 teaspoon garlic powder
  • 1/3 cup panko (Japanese bread crumbs) or regular dry bread crumbs

Instructions

  1. Preheat oven to 400 degrees F (200 degrees C). Line a baking sheet with aluminum foil, and lightly oil. Place salmon onto foil and set aside.
  2. Mix together feta cheese, mayonnaise, cream cheese, Dijon mustard, balsamic vinegar, salt, pepper, paprika, onion powder, and garlic powder in a bowl until smooth.
  3. Spread mixture over salmon, then sprinkle panko over top, covering completely.
  4. Bake in preheated oven until easily flaked with a fork, about 35 to 45 minutes.
http://www.110pounds.com/?p=31110

I kind of eye-balled the ingredients. I measured them but not exactly and added things to taste.  I used half of the light mayo and half of the regular mayo, but everything else I followed pretty closely.

I disagreed with the recipe instructions saying to bake the salmon at 400 degrees for over 30 minutes. In my opinion, that’s the quickest way to ruin salmon. The “happy” spot for baked salmon for me is usually 18-20 minutes tops and then it starts to dry out. I baked it at 350 degrees (which is what I normally do for salmon.)

I seasoned the salmon fillets (2 not 8) with freshly ground pepper and then mixed the ingredients together in a bowl–again, tasting and adding more ingredients as I mixed it.

The mixture smelled and tasted delightful. The feta really came through the other flavors.

I spread it evenly on the salmon and then topped it with the bread crumbs. And this is where I need some help from readers.

Unfortunately, the feta mixture didn’t really change texture. I guess I thought it would be cooked a little bit? And the breadcrumbs did not get crunchy like I thought they would. I was disappointed with that. I wanted the topping a little crispy.

The meal wasn’t BAD, I just wanted it to be crispy. So what did I do wrong? Should I have broiled it for the last minute or two? Turned up the temperature to 400 instead of 350?

Despite not being crunchy, the flavors were good, the feta was awesome. I steamed broccoli to go with the fish and had a side salad. Dinner was around 700 calories total.

I enjoyed a small bowl of Breyer’s natural vanilla bean ice cream with some of the Wax Orchards fudge sauce. So good.

QUESTION: Ok chefs, so how do I make the topping crunchy?