Keto Tortilla Chips

Imagine if you went to Taco Bell right now and ordered a chalupa, then came home and deep fried it. Now, imagine if that same chalupa was low-carb and keto friendly. This is what the keto tortilla chips reminded me of. An exceptional cross-breed baby between a regular tortilla chip and a bready, soft chalupa.

For the original flaxseed tortilla recipe, I used curry powder originally. It’s up to you to season with whatever you’d like. This time I chose garlic powder, onion powder, and salt and pepper. You could use red pepper flakes, paprika, or any of your own favorites when making them to adjust to your own tastes accordingly.

It really helps to have a tortilla press when you’re making the flaxseed tortillas. You end up using much less of the dough per tortilla, and they come out a lot more uniform in shape. Roll the dough into a small ball (about 1/6 of the dough). Then, just stick 2 pieces of parchment paper on either side of the tortilla dough. Then press! Close it up, press it down, and a perfect tortilla is right there – simple as that.

Another big utensil here is a deep fat fryer. It’s your choice to go between animal fat (lard) and peanut oil. These are the two cheapest and keto-friendly oils that I’ve found out there. Typically I fry with lard, and I love it. The flavor is great, the texture is always awesome, and it’s cheap enough for me to not worry so much about cleaning it out.

*Important information* – Do not use vegetable oil for your deep frying… Polyunsaturated fats are bad for you!!!

Yields 36 total Keto Tortilla Chips

THE PREPARATION

Tortilla Chips

6 Flaxseed Tortillas (Recipe Here)

• Oil for Deep Frying, (~3 tbsp. Absorbed Oil)

•Salt and Pepper to Taste

Optional Toppings

Diced Jalapeno

•Fresh Salsa

•Shredded Cheese

• Full-Fat Sour Cream

THE EXECUTION

1. Make the flaxseed tortilla’s using this recipe. I get 6 total tortillas when using a tortilla press.

 

 

 

 

2. Cut the tortillas into chip-sized slices. I got 6 out of each tortilla.

 

 

 

 

3. Heat the deep fryer. Once ready, lay out the pieces of tortilla in the basket. You can fry 4-6 pieces at a time.

 

 

 

 

4. Fry for about 1-2 minutes, then flip. Continue to fry for another 1-2 minutes on the other side.

 

 

 

 

5. Remove from the fryer and place on paper towels to cool. Season with salt and pepper to taste.

 

 

 

 

6. Serve with toppings of choice!

This makes a total of 36 Keto Tortilla Chips. Each chip is approximately 27 Calories, 3.1g Fats, 0.04g Net Carbs (practically zero), and 0.9g Protein.

Thanks to:

http://www.ruled.me/keto-tortilla-chips/

Jalapeno Popper Fat Bombs

The flavor of these are exactly what you’d expect – a bit spicy (add jalapeno seeds inside if you want more spiciness), very creamy and rich, and packed full of bacon flavor. You can easily make them ahead and throw them in a plastic bag or plastic container to bring with you practically anywhere, too.

Coming in at over 85% calories from fats, these Jalapeno Popper Fat Bombs are a super simple way to incorperate fats into your diet. They have very little carbs and very little protein in comparison. If you’re new to the world of fat bombs and are needing to find different ways you can incorperate a lot of fat into your diet easily, then check out my other recipes that are out there!

•Maple Pecan Fat Bomb Bars

•Almond Butter Chia Squares

•Chai Spice Mug Cake

•Double Peanut Butter Balls

Yields 3 Jalapeno Popper Fat Bombs

THE PREPARATION

• 3 oz. Cream Cheese

•3 slices Bacon

• 1 medium Jalapeno Pepper

• 1/2 tsp. Dried Parsley

• 1/4 tsp. Onion Powder

• 1/4 tsp. Garlic Powder

•Salt and Pepper to Taste

THE EXECUTION

1. Fry 3 slices of bacon in a pan until crisp.

 

 

 

 

2. Remove bacon from the pan, but keep the remaining grease for later use. Wait until bacon is cooled and crisp.

 

 

 

 

3. De-seed a jalapeno pepper, then dice into small pieces.

 

 

 

 

4. Combine cream cheese, jalapeno, and spices. Season with salt and pepper to taste.

 

 

 

 

5. Add the bacon fat in and mix together until a solid mixture is formed.

 

 

 

 

6. Crumble bacon and set on a plate. Roll cream cheese mixture into balls using your hand, then roll the ball into the bacon.

 

 

 

 

This makes a total of 3 Jalapeno Popper Fat Bombs. Each fat bomb comes out to be: 207 Calories, 19.3g Fats, 1.5g Net Carb, and 4.8g Protein.

Thanks to:

http://www.ruled.me/jalapeno-popper-fat-bombs/

Keto Corndog Muffins

With the Super Bowl coming up, these would be a perfect way to serve finger-food while still keeping it low carb. All of your guests will love them and easily be able to eat/dip them into whatever they’d like. Speaking of which, a Bacon and Roasted Garlic Spinach Dip would go awesome with these. They’re also something that your kids will absolutely love too, so you may need to make extra!

My suggestion is to let these cool completely before serving. About 20 minutes after they are out of the oven, they taste great. When you eat them hot, they can have a slightly strange texture from the psyllium husk – but once they have been sitting out they absorb the fats and gain a lot better texture.

Note: If you don’t like sweetness as much as most people, then use 1 or 2 tbsp. Swerve in this. The sweetener does give an awesome taste that you’d find in regular cornbread, so you shouldn’t skip it.

Yields 20 Corndog Muffins

THE PREPARATION

1/2 cup Blanched Almond Flour

1/2 cup Flaxseed Meal

1 tbsp. Psyllium Husk Powder

3 tbsp. Swerve Sweetener

•1/4 tsp. Salt

• 1/4 tsp. Baking Powder

• 1/4 cup Butter, melted

•1 large Egg

• 1/3 cup Sour Cream

• 1/4 cup Coconut Milk

• 10 Lit’l Smokies (or 3 hot dogs)

THE EXECUTION

1. Pre-heat oven to 375F. Mix together all of the dry ingredients in a bowl. Make sure all of the ingredients are well distributed.

 

 

 

 

2. Add your egg, sour cream, and butter and then mix well.

 

 

 

 

3. Once mixed, add the coconut milk and continue to mix.

 

 

 

 

4. Divide the batter up between 20 well-greased mini-muffin slots, then cut the Lit’l Smokies in half and stick them in the middle – it doesn’t get simpler. You can get a mini muffin tray on amazon.

 

 

 

 

5. Bake for 12 minutes and then broil for 1-2 minutes until the tops are lightly browned. Feel free to use a fork or your fingers to push the pieces of hot dog back into the muffin if they rise with the batter.

 

 

 

 

6. Let the muffins cool for a few minutes in the tray, then remove and let cool on a wire rack.

 

 

 

 

7. Serve up with some spring onion (optional). You can also mix together mayonnaise, ketchup, and chili paste to make a sweet and spicy dipping sauce!

This makes 20 Keto Corndog Muffins. Each muffin comes out to be 79 Calories, 6.8g Fats, 0.7g Net Carbs, and 2.4g Protein.

Thanks to:

http://www.ruled.me/keto-corndog-muffins/

Personal Pan Pizza Dip

There’s nothing better than sitting back, relaxing, and grabbing an oozing, cheesy, and pizza-filled dip while watching the game. Not only will your Super Bowl guests be delighted by the taste, they will be amazed that it’s all low carb!

Note: You can add any toppings you want to this and make your own variation. Some personal favorites would be ham and pepper, sausage and onion, or even a supreme pizza recreation.

Yields 4 servings of Personal Pan Pizza Dip

THE PREPARATION

Personal Pan Pizza Dip

4 oz. Cream Cheese

• 1/4 cup Sour Cream

• 1/4 cup Mayonnaise

• 1/2 cup Mozzarella Cheese, shredded

•Salt and Pepper to Taste

• 1/2 cup Rao’s Tomato Sauce

• 1/2 cup Mozzarella Cheese, shredded

• 1/4 cup Parmesan Cheese

Pepperoni, Peppers, & Olives

6 slices Pepperoni, chopped

• 1 tbsp. Green Pepper, sliced

• 4 pitted Black Olives, sliced

• 1/2 tsp. Italian Seasoning

•Salt and Pepper to Taste

Mushroom and Peppers

1 tbsp. Green Pepper, sliced

• 2 tbsp. Baby Bella Mushrooms, chopped

• 1/2 tsp. Italian Seasoning

•Salt and Pepper to Taste

THE EXECUTION

1. Pre-heat oven to 350F. Measure out the cream cheese and microwave for 20 seconds until room temperature.

 

 

 

 

2. Mix the sour cream, mayonnaise, and mozzarella cheese into the cream cheese. Season with salt and pepper to taste.

 

 

 

 

3. Divide the mixture between 4 ramekins.

 

 

 

 

4. Spoon 2 tbsp. Rao’s Tomato Sauce over each ramekin and spread out evenly.

 

 

 

 

5. Measure out 1/2 cup mozzarella cheese and 1/4 cup parmesan cheese. Sprinkle mixture over the top of the sauce evenly, then add toppings of choice to your personal pan pizza dips.

 

 

 

 

6. Bake for 18-20 minutes or until cheese is bubbling. Remove from the oven and let cool for a moment.

 

 

 

 

7. Serve with some delicious keto breadsticks or pork rinds!

Yields 4 servings of Personal Pan Pizza Dip. Each serving comes out to be:

Pepperoni, Peppers, & Olives: 414 Calories, 37.8g Fats, 4.5g Net Carbs, and 15g Protein

• Mushroom and Peppers: 349 Calories, 31.5g Fats, 4g Net Carbs, and 12.5g Protein.

Thanks to:

http://www.ruled.me/personal-pan-pizza-dip/

Keto Cheeseburger Muffins

Feel free to make this your own with a personal twist. Add sausage or chorizo to the beef for extra fats and a different flavor. Use non-traditional toppings like avocado and salsa to make a southwestern style burger muffin. You can even cut them in half and serve cold with dipping sauces of your choice – the possibilities are endless!

Yields 9 Keto Cheeseburger Muffins

THE PREPARATION

Cheeseburger Muffin Buns

  • 1/2 cup Blanched Almond Flour
  • 1/2 cup Flaxseed Meal
  • 1 tsp. Baking Powder
  • 1/2 tsp. Salt
  • 1/4 tsp. Pepper
  • 2 large Eggs
  • 1/4 cup Sour Cream

Hamburger Filling

  • 16 oz. Ground Beef
  • 1/2 tsp. Onion Powder
  • 1/2 tsp. Garlic Powder
  • 2 tbsp. Tomato Paste
  • Salt and Pepper to Taste

Toppings

  • 1/2 cup Cheddar Cheese (~1.5 oz.)
  • 18 slices Baby Dill Pickles (~1 pickle)
  • 2 tbsp. Reduced Sugar Ketchup
  • 2 tbsp. Mustard

THE EXECUTION

1. Measure out the ground beef and place into a hot pan. Season with salt and pepper.

 

 

 

 

2. Cook beef until browned on the bottom, the season with onion powder, garlic powder, and tomato paste. Mix together and turn off the heat. You should be left with “rare” (only semi-cooked) ground beef.

 

 

 

 

3. Mix together the dry ingredients for the muffins and pre-heat oven to 350F.

 

 

 

 

4. Add wet ingredients into the muffin mixture and mix well.

 

 

 

 

5. Divide up the mixture for the muffins into silicone muffin cups. Indent the muffin using your finger or a spoon to give space for the ground beef. Then, fill each muffin with ground beef mixture.

 

 

 

 

6. Bake for 15-20 minutes or until muffins are browned slightly on the outside.

 

 

 

 

7. Remove from the oven and top with some cheese, then broil for an additional 1-3 minutes.

 

 

 

 

8. Let cool for 5-10 minutes, then remove from the silicone muffin cups.

 

 

 

 

8. Serve and enjoy! Top with chopped pickles, ketchup, mustard or your favorite condiments!

 

This makes 9 Keto Cheeseburger Muffins. Each muffin comes out to be 246 Calories, 18.6g Fats, 1.9g Net Carbs, and 14.2g Protein.

Thank you:

http://www.ruled.me/keto-cheeseburger-muffins/

No Bake Chocolate Peanut Butter Fat Bombs

Instead of using regular peanut butter, we opt to go with the powder due to the absorptive properties.

The PB Fit powder really ties it all together, balancing the sweetness and chocolate out with a creamy and nutty flavor. The hemp seeds really give a great chewy feel, just like how oats would behave in a similar recipe.  Lastly, the coconut on the outside is just the cherry on top, so to speak. The crunchiness and slight sweetness, creating a harmony that you can’t get anywhere else.

 

Yields 8 No Bake Chocolate Peanut Butter Fat Bombs

THE PREPARATION

• 1/2 cup Coconut Oil

1/4 cup Cocoa Powder

4 tbsp. PB Fit Powder

6 tbsp. Shelled Hemp Seeds

• 2 tbsp. Heavy Cream

• 1 tsp. Vanilla Extract

28 drops Liquid Stevia

• 1/4 cup Unsweetened Shredded Coconut

THE EXECUTION

1. Mix together all of the dry ingredients with the coconut oil. It may take a bit of work, but it will eventually turn into a paste.

 

 

 

 

2. Add heavy cream, vanilla, and liquid stevia. Mix again until everything is combined and slightly creamy.

 

 

 

 

3. Measure out unsweetened shredded coconut on to a plate.

 

 

 

 

4. Roll balls out using your hand and then roll in the unsweetened shredded coconut. Lay on to a baking tray covered in parchment paper. Set in the freezer for about 20 minutes.

 

 

 

 

5. Enjoy!

This makes a total of 8 No Bake Chocolate Peanut Butter Fat Bombs. Each fat bomb comes out to be:

208 Calories, 20g Fats, 0.8g Net Carbs, and 4.4g Protein.

Thank you to: 

http://www.ruled.me/no-bake-chocolate-peanut-butter-fat-bombs/

No need to be Super-Man

There is a misconception that in order to be fit you must hit the gym and hit it hard. There is another mis conception that I will also write about later, “calorie in – calorie out”. All calories are not created equal!

There is a lot of information out there regarding fitness and how important it is. Most of this information is presented by organizations that are behind some form of work out equipment or facility. Many individuals still believe that you can work hard enough to overcome your bad eating habits. (trust me, I have been there on the starting line of a long distance race when a guy eats a big mac and claims he can eat anything he wants because he works out so much).

Well, that may work for his genetic make up, or for him at that particular time in his life. However, he is an exception and he is not the rule. You can not beat your bad diet with more exercise.

If you believe this you do not understand hormones and their effect on the body. Why can some people eat very little and gain weight while others eat a great deal and loose weight? There is more to it than just working out and reducing your caloric intake.

If you are frustrated with your results, if you feel you work out without results or eat right but still gain weight, lets chat. Please use the “contact us” form and ask for a one on one absolutely free consultation.

Eliminating belly fat

Eliminating belly fat can be one of the most frustrating activities for most. I thought I would dive into this topic for a bit. I for one struggled for a long time to eliminate that little extra pug around the belly button. I was fit, I lifted a lot, biked every week. Hell, I even competed in Ironman triathlon events and still had this little embarrassing layer of pudge…

Once I discovered why it was there and what I was doing to keep it there made it a simple task of eliminating.

The belly fat is normally “white fat” the worst kind of fat, the kind that leads to diabetes and other long term health problems. It stores energy and becomes one of the items in our body that actually leads to gaining more fat.

These fat molecules actually do something beneficial, but it is in a sneaky kind of way. They release a hormone called “leptin”. This hormone controls the appetite, letting the brain know if we should be hungry or not. If their is an absence of this hormone we will be hungry, regardless of the amount of food we have recently eaten. In short having an understanding of how our fat actually communicates with our brain is important.

We need to eliminate this belly fat, while consuming an adequate level of dietary fat so our brain does not receive the “hunger trigger”.

if we do not keep in mind this communication going on between the brain and our fat storage we are doomed to always be hungry. There is no way to eliminate belly fat as long as our brain is receiving signals to “eat, eat, eat…!” We have to understand the way our fat functions within our body.

I hope this was helpful, if you are interested in working with me more closely, please reach out to me via my “contact us” page and I will get with you.

Why another blog

I have created this blog as a way of continually communicating with my clients. I will be communicating about a few topics:

Health / Fitness

Business and productivity

Mental health & meditation

I hope that I can impart some helpful information to you from my years of trial and error. I did not come from a position of wealth and privilege, I struggled with dyslexia during my education. I had to work very hard for any advancement in my sports and physical education background.