Ketogenic Diet Recipes

Keto Friendly Recipes

These recipes were shared with us and we thought we would pass them along!

French Coconut Pie

·       3 eggs beaten and room temp

·       4 Tbsp Butter Melted but not hot

·       ¾ cup truvia granulated or similar

·       1 Tbsp Coconut flour

·       1 cup coconut milk from a can, shake well

·       1 cup coconut flakes unsweetened

 

 

Pie Crust (9” no rim)

·         ¾ stick butter chopped

·         ¾ cup coconut flour

·         3 tsp water

·         Use food processor to mix butter and flour, add small bits of water to reach texture

 

 

Fat Bombs

·         1 cup coconut oil melted

·         ¼ cup PB2

·         Truvia to taste

·         Add into silicone ice cube trays or small cups and refrigerate

 

 

Ooopsies

·         3 Eggs

·         3.5 ounces of cream cheese

·         Pinch of salt

·         1 tspn baking powder

·         Separate eggs, with egg whites in one bowl and the egg yolks in another. Whip the egg whites together with the salt until very stiff. You should be able to turn the bowl over without the egg whites moving. Mix the egg yolks and the cream cheese well. If you choose, 1 tspn baking powder. Gently fold the egg whites into the egg yolk mix, try to keep the air in the egg whites. Put 6 larger or 8 smaller oopsies on a baking tray. Bake in the middle of the over at 300 degrees for about 25 minutes, until they turn golden brown.

Ketogenic Diet Recipes

Recipes:

Chicken Zucchini boats

  • 10 oz. Zucchini (2 large zucchini, hallowed out)
  • 2 tbsp. Butter
  • 3 oz. Cheddar Cheese, shredded
  • 1 cup Broccoli
  • 6 oz. Rotisserie Chicken, shredded
  • 2 tbsp. Sour Cream
  • 1 stalk Green Onion
  • Salt and Pepper to taste

1.       Preheat the oven to 400F and cut the zucchini you’re using in half lengthwise. The longer the zucchini the better for this recipe.

2.        Using a spoon, scoop out most of the zucchini until you’re left with a shell about ½ – 1 cm thick.

3.       Pour 1 tbsp. of melted butter into each zucchini boat, season with salt/pepper and place them in the oven. This allows the zucchini to cook down a little while you prepare the filling. This should take about 20 minutes.

4.       Shred your rotisserie chicken using two forks to pull the meat apart. Measure out 6 oz. and put the rest in the refrigerator for another meal. A chicken, bacon, and ranch salad is perfect for lunch!

5.       Cut up your broccoli florets until they’re bite sized.

6.       Combine the chicken and broccoli with sour cream to keep them moist and creamy. Season in this step as well.

7.       Once the zucchini has had a chance to cook, take them out and add your chicken and broccoli filling.

8.       Sprinkle cheddar cheese over the top of your chicken and broccoli and pop them back into the oven for an additional 10-15 minutes or until the cheese is melted and browning.

9.       Garnish with chopped green onion and enjoy with more sour cream or mayo!

Jalepeno Poppers

  • 5 oz. Cream Cheese
  • 1/4 cup Mozzarella Cheese
  • 8 medium Jalapeno Peppers
  • 1/4 tsp. Salt
  • 1/4 tsp. Pepper
  • 1/2 tsp. Mrs. Dash Table Blend
  • 8 slices Bacon

1.       Preheat oven to 400F. Wash all of your jalapeno peppers (for this, I am using 8 peppers). Foil a baking sheet and remove the stems of your peppers.

2.       Slice each pepper in half, making sure that it is an even cut on each pepper.

3.       Using a spoon, scrape out all of the guts of the peppers. You can leave a few seeds inside for extra heat if you’d like.

4.       In a bowl, combine 5 oz. Cream Cheese, 1/4 cup Mozzarella Cheese, and spices of your choice. I used 1/4 tsp. Salt, 1/4 tsp. Pepper, and 1/2 tsp. Mrs. Dash Table Blend.

5.       Pack the cream cheese mixture into each pepper, creating a mound that the other half will fit on top of.

6.       Press the other half of the peppers into the cream cheese mixture, closing the peppers up like they were never cut.

7.       Wrap each pepper in bacon, starting from the bottom and working your way up to the top.

8.       Bake for 20-25 minutes or until bacon begins it crisp up and is cooked completely. Broil for additional 2-3 minutes to get a darker color and more crisp on the bacon.

(An employee made these jalapeño poppers and they were fantastic!!)

https://www.ruled.me/keto-recipes/lunch/page/4/ for more recipes!

Keto/OS

Hi,

It’s Dr. Currie.  As many of you are aware, patients come to my clinic in Conway, Arkansas for a variety of health conditions ranging from severe and chronic low back, neck, carpal tunnel, fibromyalgia, spinal stenosis, sciatica, headaches and more.  Many people also travel to Arkansas to do my Functional Medicine workup who suffer from other healthcare conditions such as:  High Blood Pressure, Type 2 Diabetes, Cardiovascular Disease, Digestive Disorders, Thyroid Health Problems, Autoimmune Disease (such as rheumatoid arthritis, lupus, psoriasis, etc…).  People who are sick and tired of taking medications that aren’t helping them and in many cases making them sicker. 

Along those lines, I would like to introduce Keto/OS.  I and many of my patients are taking Keto/OS with great results.  The hard part (for me) is that I work with my patients to help them become much less inflamed and healthier.  There is no “short cutting” this process and people have to go through the sequence of steps that I lay out for them in order to achieve those health goals.  Paramount is liver health.  The liver does over 3,000 jobs in the body and if it isn’t working right, you’ve got big problems.  So one of the first things I do with a new Lab Based Clinical Nutrition patient is work to improve liver health.  You have to lay the foundation of the house before you start putting up walls. 

A problem that I am seeing is that Keto/OS makes people feel so much better and works so fast that it makes it a challenge.  Patients can often tell within an hour or two (of taking it the first time) that they feel a lot better and that their mind is clear and they have more energy.  I want to help my patients feel better as quickly as possible.   The Keto/OS clearly does this.  I have been using it myself with AMAZING results. 

The difficulty here is that just because Keto/OS may make you feel better than you have felt in decades by reducing inflammation and getting fuel directly to the brain, they don’t correct long-term health problems.  So, while they may cut cravings for sugar (which in and of itself is worth a lot) they don’t repair damaged tissues such as kidneys, liver, lungs, etc…  Therefore, work still needs to be done in those areas to help reclaim overall health. 

Now that we have that out of the way, let’s talk more about Keto/OS.  My patientsLOVE the results they get with the Keto/OS.  Keto/OS is not a drug or energy drink.  It simply helps tap into a different fuel system when compared to carbohydrates and protein.  Carbohydrates are like kindling.  They burn really fast (4 calories of energy per gram) and then your energy is gone.  Proteins are like firewood (4 calories of energy per gram).  It’s harder to get the energy from the firewood but once lit, it burns for a while. 

Ketones help activate and turn on the fat burning mechanism (9 calories of energy per gram).  It’s important to note that while many people lose weight on the ketones, they also preserve lean muscle and therefore, some people won’t lose weight.  Fats are like charcoal - hard to

ignite but once lit, they last.  Ketones also cross the blood brain barrier and produce almost instant energy that burns and lasts for a long time.  Typically, the only way people tap into the “ketogenic state” is to exercise and diet for months.  **This is not ketoacidosis that is seen with extreme diets and also diabetes.  Ketoacidosis is very unhealthy and life threatening.  Keto/OS puts you into a ketogenic state (which is different than ketoacidosis) and most people feel great within 30-60 minutes.  Ketones cut cravings to sugar and increase brain function.  Other benefits of Ketones are listed below: 

Fat Loss                     Fast and Sustained Energy                                  Reduces Brain Fog

Increased Awareness        Increased Focus                              Appetite Suppression       

Strength Gain          Better Mood            Decrease in Inflammation           Better Sleep            

Better Digestion                  Clear Skin                                         Improved Gut Health       

Decrease in Insulin Resistance seen with Diabetes and High Triglycerides

To learn more, go to www.doccurrie.pruvitnow.com where you can watch educational videos and place your order. 

You will get a discount on your Keto/OS by selecting “smartship” upon checking out.  There is no long-term obligation and orders can be cancelled at any time. 

Yours In Health,

Dr. Keith Currie, D.C.

President, Currie Health and Wellness Diagnostic Center

 

www.CurrieHealthandWellness.com

 

www.SpoonFullofNutrition.com

 

 https://www.facebook.com/curriehealthwellness/

 

https://www.youtube.com/channel/UCI63A08f3jq-vnJNCwqdFMg