recipes

Keto Update

I think I’ve been back to keto for about two full weeks now? Maybe three. I weighed in last weekend and I was happy to see that I was exactly the same weight I was right before my surgery. So taking two weeks off and eating all the carbs didn’t do a ton of damage, thankfully! I weighed in this week and am down another pound, so moving in the right direction.

I’ve doing ok back on the keto diet. I’m still struggling to get to 20 net carbs a day. No matter what I do, I am still averaging around 25-30 net carbs each day. I looked at my diet and I guess I should probably drop my plain Greek yogurt. I mean, it’s not a ton of carbs because I eat a half a serving, but I add berries to it, and those are the carbs. I thought I was being smart by adding a spoonful of ground flaxseed (fiber) and chia seeds to it to try and offset it but I am still getting carbs with the berries. So I think next week I will try and go back to trying nuts, bone broth and maybe cheese sticks for snacks at work and see what happens.

I found a keto recipe website I like a lot. I’ve only tried a few of the recipe so far but so far I like it and the website/instagram is really visually pretty, so there’s that, too. 🙂

PERUVIAN CHICKEN WITH TANGY GREEN SAUCE

INGREDIENTS:

  • 3 garlic cloves, finely chopped
  • 1 tablespoon ground cumin
  • 2 tablespoon avocado oil
  • 1 tablespoon paprika
  • 1/2 teaspoon freshly ground black pepper
  • 1/2 teaspoon dried oregano
  • 1 1/2 teaspoons kosher salt, divided
  • 1 lemon, zested and juiced
  • 4 lbs bone-in, skin-on chicken

Salsa Criolla (Lime Pickled Onions + Tomatoes)

  • 1 red onion, thinly sliced
  • 2 roma tomatoes, quartered
  • Juice of 2 limes
  • 1 teaspoon salt

Tangy Green Sauce:

  • 1 large bunch cilantro, stems and all
  • 10 large mint leaves
  • 1 jalapeño
  • 2 cloves garlic
  • 3 tablespoons mayonnaise
  • 2 tablespoons lime juice
  • 2 tablespoons avocado oil
  • Salt, to taste

INSTRUCTIONS

  1. Preheat oven to 400° F.
  2. Mix together the cumin, avocado oil, paprika, salt, pepper, oregano, and lemon zest in a small bowl. Brush the chicken with the lemon juice then rub with spice mixture. Place the chicken in a large cast iron skillet and transfer to the oven.
  3. Roast the chicken for about 60 minutes until the internal temperature reads 165° F.
  4. While the chicken is roasting make the salsa criolla by placing all of the ingredients into a jar and shaking well, refrigerate until ready to use. *They get better as they sit so feel free to make ahead
  5. To make the cilantro green sauce simply blend together all of the ingredients.
  6. Serve the chicken with the green sauce, salsa criolla, and additional lime if desired. 

Calories: 824 Net Carbs: 4.3 Protein: 58.2

I used chicken thighs instead of a whole chicken. So I think the calories are a little off for the recipe. Chicken thighs are generally around 250-300 calories each, depending on the size (we had small ones). The sauce was made with real mayo, so there was definitely calories there. But overall, I don’t think the dinner was 800 calories worth. I’d put it more around 500.

I cooked the chicken thighs for about 45 minutes in the oven.

The dinner was absolutely divine! One of my favorite new recipes I’ve tried! I loved the tangy sauce. I love the “salsa” with the chicken. All the flavors worked great together.

This would be a great recipe to make for a dinner party if you want to impress your friends!

Back At It

In my last post, I described the post-operation life. It was kind of a fog of pain, pain pills, healing, sleeping….carbs! I didn’t go crazy. It wasn’t like I could really eat a ton anyways. But I did eat carbs for about a week and a half.

But then after my post-op appointment with my surgeon, I was feeling better getting the stints out of my nose and decided to get back to the diet. It was a pretty easy transition back to Keto. I went to the grocery store (my one activity of the day! Still taking it easy) and got the essentials and then I was back on the plan.

First day back, I had scrambled eggs with cheese and Canadian Bacon and my coffee with MCT Oil, Stevia and heavy cream. Lunch was sautéed kale, andouille sausage, and smoked gouda. Afternoon snack was raspberries. Dinner was zoodles with Alfredo sauce and meatballs. Dessert was dark chocolate with strawberries. My first day back I was at about 1400 calories and 35 net carbs (because of all the fruit I had I guess). But I’m happy to be back at it!

As for exercise, I am not cleared yet. My surgeon said in about two weeks I can start getting back to easy cardio. I will start with the elliptical since it’s low impact. I’m kinda afraid to try running so I’ll wait a full month to try that.

For swimming and weight lifting I have to wait a full month post surgery.

I can’t smell or taste much. It’s better with the stints out but it feels like I have a very bad cold or something! It’s kind of a bummer but I know it will get better.

For dinner the other night, I made this recipe: Kofta Ground Beef Bowl . I used cauliflower rice. Topped it with the kofta beef. Then used Trader Joe’s Tzatziki and crumbled feta. I added grape tomatoes and cucumber slices.

Since I can’t taste much, I have to go by what Michael says and he said it’s a keeper. 🙂 He said it would be better with lamb and more garlic, but overall it was good!

I got back to work on Monday. It will be good to get back into the routine and back to “real life”, modified as it is. But it has been nice being home for two weeks taking it easy, healing, resting, catching up on TV and just not having a schedule!