0 comments on “This Recipe is on Fire: Our Grilled Summer Flatbread Pizza!”

This Recipe is on Fire: Our Grilled Summer Flatbread Pizza!

Pizza is one of our favorite food groups. It’s a staple item that can be eaten any time of year and is consistently delicious. No matter how you top it, if there’s a crispy crust and melted cheese, we’re in.

Which is why we’re so excited for this month’s recipe blog! We get to share our amazing flatbread pizza recipe that looks like it was created by a gourmet chef but really requires 7 ingredients and is ready in under 20 minutes. Oh yeah! So whether you’re looking for a quick meal or a fun way to spice up the menu at your next rooftop party, our Grilled Summer Flatbread Pizza is the perfect way to turn up the heat this month!

Grilled Summer Flatbread Pizza

Recipe serves 2 as a meal/3-4 as an appetizer

You’ll Need:

2 pieces naan (we used roasted garlic but plain works as well!)

1 ball Burrata cheese

1/2 cup fire roasted corn (you can buy frozen or char corn on the stove or grill)

1 bunch of asparagus

1 teaspoon fresh chopped parsley

handful of heirloom cherry tomatoes, sliced

arugula (for garnish)

Before you start cooking, you want to make sure that all of your ingredients are prepped, so we’ll start by blanching the asparagus! Bring a pot of water to a boil. Once boiling, add the asparagus and cook for 30-60 seconds. After 30-60 seconds, immediately remove from water and transfer to a bowl with ice water to stop the cooking process. Leave in ice water until you’re ready to use!

Once your asparagus is ready, start your pizza creation by grilling your naan. We used a cast iron grill pan but an outdoor grill is preferable! Grill the naan for two minutes on each side or until grill marks have been formed.

Next spread the burrata evenly on the naan and top with fire roasted corn, blanched asparagus, sliced heirloom cherry tomatoes and arugula. Broil for approximately 3 minutes or until naan begins to brown and the cheese gets bubbly. Or, as an alternative, you can place directly on the grill until the cheese gets bubbly. Once at your desired crispiness, remove from grill and let cool. Serve with your favorite chilled beverage and enjoy!

0 comments on “(Cauliflower) Rice, Rice Baby!”

(Cauliflower) Rice, Rice Baby!

If you’re like us, summer is all about clean eating (or trying to at least). And we’re always looking for creative ways to make our meals healthy without being bland. Enter cauliflower fried rice!

Not only is this dish half the carbs of regular fried rice, it’s just as delicious! Both filling and healthy, it’s one of our staple recipes in the summer when it seems like there’s even less time in the day to cook a full meal. Ready in 20 minutes, it’s an easy way to satisfy your craving for Asian food without the guilt. Top with shrimp, chicken, tofu or any protein that you prefer, this dish will always be just as tasty! 

Cauliflower Fried Rice with Shrimp

Recipe serves 4

You’ll Need:

1 bag of frozen cauliflower rice

1/2 bag of frozen peas & carrots

1/2 bag of frozen edamame

1 bunch asparagus, cut into 1/2 inch pieces

3 scallions, chopped

1/2 yellow onion, chopped

1 egg

3 cloves of garlic, chopped

1 package raw shrimp (20-25 pieces)

sesame oil

low sodium soy sauce

sesame seeds

olive oil

First heat a small skillet on medium to low heat and add a dash or 2 of sesame oil and 1/2 a teaspoon of olive oil. Scramble your egg in the skillet and set aside once cooked through.

Use the same small skillet to cook your shrimp (estimating about 5 per person). Add 2-3 dashes of sesame oil and 1 teaspoon of olive oil to skillet and again, heat skillet on medium to low heat. Add 1 clove of chopped garlic, cook for 30 seconds and add raw shrimp. Add black pepper and sesame seeds to taste as well as 1 tablespoon of low sodium soy sauce. Cook for about 4-5 minutes or until pink and firm to the touch. Once cooked through, set aside.

Next heat a large skillet on medium heat and add 5 dashes of sesame oil and 1 tablespoon of olive oil. Add 1/2 chopped yellow onion to the skillet and cook for about 3-5 minutes, stirring frequently. Add in 2 cloves of chopped garlic and cook for 30 seconds. Next add frozen peas and carrots, edamame and asparagus (cut into 1/2 inch pieces) and saute for 3-5 minutes. Then add your cauliflower rice to the pan with approximately 1/4 cup of low sodium soy sauce and cook for about 5 minutes, stirring frequently. Add black pepper to taste and mix well.

Once all of your ingredients are combined in the large skillet, turn off heat and add your cooked scrambled egg and shrimp. Mix well and garnish with chopped scallions, adding more low sodium soy sauce to your taste!

Pro tip: Pack your leftovers in a mason jar for an easy lunch to take on the go! Plus it’s eco-friendly 🙂

0 comments on “Quick & Simple Patriotic Fare for Any 4th of July Party!”

Quick & Simple Patriotic Fare for Any 4th of July Party!

You just got invited to a last minute 4th of July party/BBQ that you need to bring a dish to… (panic ensues). We’ve all been there. When the only thing on your mind is enjoying a long weekend away from work, brainstorming celebratory recipes that you can create in the next 24 hours isn’t always easy. So we’re here to help!

We scoured the Internet and came up with our top picks for 4th of July themed dishes that are easy to create when you’re crunched for time or don’t feel like putting too much energy into cooking or baking during the holiday weekend. These recipes are quick and easy to follow, but still make it look like you put a lot of thought into choosing the perfectly themed food to commemorate our independence with friends and family. Whether you go for an appetizer, salad, side or dessert, you can’t go wrong with these red, white and blue eats. Happy celebrating! 🇺🇸

Appetizers: 

American Flag Vegetable Tray: A crudites platter is a staple at any party because every guest can enjoy it, especially if you have picky eaters in the group. Mix and match with your favorite veggies. The American flag display is a festive way to make this appetizer memorable.

Margherita Flatbread: We’re missing the blue in this dish but the 15 minute production makes up for it. This flatbread is so easy to make, you could do it an hour before! However, it’s important to keep in mind that this will only serve bite-size pieces for about 2-3 people so you’ll need to make a few, depending on the size of the party!

Fig, Goat Cheese, Bacon, Honey Crostini: This delightful crostini is topped with a variety of items to make this appetizer explode with flavor. Although a little more complicated, it’s the perfect way to impress at a BBQ.

Salads/Sides:

Watermelon Strawberry Caprese Salad: This mouthwatering salad combines watermelon, strawberries, fresh basil and feta cheese to create a unique and refreshing alternative to your standard green salad. And if you’re focused on color scheme, throw in some blueberries to incorporate the blue!

Red, White and Blue Potato Salad: This potato salad doesn’t just look pretty, it’s a filling side dish that will complement any entree. The recipe does recommend chilling for 2 hours for optimal taste so keep that in mind if you’re in a rush!

Classic Grilled Corn on the Cob: This side dish requires a little more time but is worth the wait. What says “summer BBQ” more than corn on the cob?! And the basil butter parmesan topping? Yes, please.

Desserts:

4th of July S’mores Dip: Not only does this dish take just 20 minutes to create (perfect if you’re really in a pinch), it’s a great way to upgrade a classic, crowd-pleasing dessert and make it festive!

Red, White and Blue Cheesecake Strawberries: If you’re looking for a lighter dessert option, these bite-size cheesecake strawberries are our go to. They’re delicious, super cute presentation-wise and requires only six ingredients.

Brownie Flag: Feeling more adventurous? This brownie flag cake takes a little longer than most of our other dishes but is a really good option if you’re not too pressed for time. It’s especially good for bigger parties since it yields 24 servings.

 

0 comments on “Celebrate Summer with Our Chickpea Panzanella Salad!”

Celebrate Summer with Our Chickpea Panzanella Salad!

We love finding different recipes to create during the summer when you want something delicious and light but are sick of eating lettuce for every meal (no offense, lettuce). And our Chickpea Panzanella Salad is the perfect way to get the best of both worlds! It’s simple and fresh and the mix of colors in the dish itself creates a beautiful presentation that makes it ideal for a dinner party, outdoor BBQ or date night!

This recipe is so easy to make at home because it requires a limited amount of ingredients and takes only 20 minutes to prepare. It’s flavorful and filling and the toasted bread gives it that extra crunch that we love in a salad. It’s perfect for those summer evenings when you don’t want to be standing over a stove for more than 10 minutes and can be served room temperature or chilled, based on your preference. So kick back and relax as you enjoy this delicious salad and the free time that this easy recipe gives you!

Chickpea Panzanella Salad

Recipe serves 4-6

You’ll Need:

1 ciabatta loaf (or any kind of crusty bread)

2 cups heirloom cherry tomatoes

1 can chickpeas (rinsed) 

1 can artichoke hearts, quartered

3 ounces feta cheese

1/2 cup chopped red onion

1/2 cup chopped fresh basil (we suggest doing a little extra for garnish)

1/4 cup olive oil

1/4 cup red wine vinegar

1 teaspoon oregano

1/2 teaspoon garlic powder

1/2 teaspoon onion powder

salt 

pepper

First preheat your oven to 400 degrees. While it’s preheating, cut the bread into 1-inch cubes. Once cut, toss with olive oil, salt and pepper (to taste), garlic powder and onion powder. Place the bread cubes in an even layer on a baking sheet. Bake at 400 degrees for about 8 minutes or until toasted and golden.

Next combine cherry tomatoes, chickpeas, artichoke hearts, feta, red onion and basil in a large bowl, adding the bread cubes in once they’re toasted. In a separate smaller bowl, combine olive oil, red wine vinegar, oregano, pepper and salt (to taste) and stir with a whisk. Once mixed, pour your dressing over the salad and toss to combine. Garnish with chopped fresh basil.

Pro Tip: Serve with grilled chicken, grilled shrimp or grilled salmon for the perfect meal on a summer evening!

0 comments on ““Un-Rolling” Our Way to Memorial Day….”

“Un-Rolling” Our Way to Memorial Day….

It’s almost Memorial Day Weekend and we can’t wait to get out in the sun and enjoy the “official” beginning of summer! Although Memorial Day usually entails a lot of grilling (hamburgers, hot dogs, ribs, etc), these items can get repetitive and for a lot of New Yorkers, Memorial Day often means being stuck in the city without access to a key part of the MDW meal creation: the grill! So we decided to change it up this year and kick off summer in a different way: with our un-stuffed egg roll!

It’s all of the ingredients that you love in an egg roll, without the roll! Not only is it a much healthier option (we see you working on that summer bod), it’s something that you can prepare in any apartment in under 30 minutes, giving you more time to enjoy that beautiful summer weather. Check out this simple and delicious recipe below and join us in celebrating MDW differently this year!

Un-stuffed Egg Roll 

Recipe serves 4

You’ll Need:

6 shiitake mushrooms, sliced

1 cup shredded napa or green cabbage

1 cup shredded carrots

1 large zucchini (cut into 1 inch thick sticks)

1 lb ground turkey

2 cloves garlic, chopped

1/2 teaspoon grated ginger

3 tablespoons low sodium soy sauce

1 teaspoon toasted sesame oil

3 bulbs of scallions, chopped

1/2 cup hoisin sauce

olive oil

black pepper

First whisk garlic, ginger, sesame oil, soy sauce and hoisin sauce in a small bowl and set aside. Next you’ll add olive oil to a large skillet and heat on medium-high. Once hot, add in the mushrooms and cook for about 5 minutes. Then you’ll in the ground turkey and black pepper (to your taste) and cook until browned and cooked through.

Once the turkey is cooked through, stir in your carrots, zucchini, cabbage and 1/2 of the chopped scallions. Stir fry for about 2 minutes. Next drizzle your soy sauce/garlic/ginger mixture into the skillet and continue to stir fry for another 3-4 minutes or until all of your vegetables are crisp-tender. Once crisp-tender, plate and serve! If desired, sprinkle your leftover chopped scallions on top for an eye-catching presentation!

Pro tip: Spice up this “un-stuffed egg roll” with some delicious homemade hot mustard. All you need is ground mustard and water! Add 1/4 of the dry ground mustard to a bowl and 1/4 cup of water to a bowl and whisk. If you want it to be a little thicker, add more mustard and if you want it to be more watery, add more water. Drizzle on top of your dish or serve on the side for dipping! Either way you’ll be making this recipe again and again.

 

0 comments on “Pasta La Vista, Winter! Hello, Spring!”

Pasta La Vista, Winter! Hello, Spring!

Spring is here and we couldn’t be happier to (finally) be going green! We were so inspired by the change of seasons that we decided to create a light and healthy pasta dish with Banza Chickpea Pasta that’s perfect room temp for an afternoon picnic or heated up for an evening dinner! Not only does the Banza pasta have more protein, more fiber and less carbs than regular pasta, it tastes just as good without the guilt!

This dish is an easy way to indulge after a long day of work and incorporates the spring veggies that we’ve been missing. Plus, it only takes about 30 minutes from prep to plate and there’s nothing we love more than a quick and simple yet delicious meal! Happy spring-ing 🙂

Our “Spring-ing into the Season” Pasta

Recipe serves 3-4

You’ll Need:

1 box Banza Chickpea Pasta

3 bulbs spring onion, chopped

3/4 cup peas

1/2 bunch asparagus, chopped

1/2 cup arugula

1 cup creme fraiche

2 cloves garlic, minced

1 package crimini OR baby portobello mushrooms, sliced

3 tablespoons chives, chopped

1/4 cup toasted pine nuts

3 tablespoons olive oil

juice of 1/2 lemon

zest of 1 lemon

salt

pepper

First you’ll bring a pot of salted water to a boil and blanch the asparagus by cooking it for 1 minute then removing it from the boiling water and adding it to a bowl of ice water to stop the cooking process. Using the same pot of boiling water, cook the Banza Chickpea Pasta (according to the cooking instructions on the box) and once cooked, set aside. Save about 1 and 1/2 cups of the cooking liquid from the pot to mix in later.

Next you’ll heat the olive oil in a large pot or skillet. Once warm, add in the chopped spring onions and cook for 1-2 minutes. Then add in the sliced mushrooms and cook for 5 minutes. Next add in garlic and cook for 1 minute before adding in salt and pepper. It should be about a teaspoon of both salt and pepper but add a little at a time to combine with the onions, mushrooms and garlic.

Then you’ll add in the creme fraiche, 1 cup of the cooking liquid that you set aside earlier and the lemon zest. Bring to a simmer and mix well. Add in the cooked pasta and the other 1/2 cup of the cooking liquid. Cook for 2-3 minutes making sure that all of the pasta is coated. Add more cooking liquid as needed. Finally, add your peas, asparagus, lemon juice and salt and pepper (to your taste) and mix well. Plate pasta and garnish with arugula, toasted pine nuts and chives. 

Pro tip: Serve your pasta with grilled chicken or steak as your protein! There’s nothing better on a warm spring night than a light and tasty meal!

 

0 comments on “Feelin Lucky? Try Our Bangers & Mash!”

Feelin Lucky? Try Our Bangers & Mash!

St. Patrick’s Day is quickly approaching and although you may not be finding any pots of gold at the end of a rainbow this weekend, you will definitely be finding some delicious home-cooked Irish fare! Bangers and mash (aka sausage and mashed potatoes) is a traditional Irish dish that’s a staple on any menu you’ll find to go along with your St. Patrick’s day festivities (and it’s a good way to soak up a few pints of Guinness!). It’s a delicious and filling meal that you can prep and serve in under an hour and almost all of the ingredients can be found in your kitchen.

We thought that bangers and mash would be the perfect recipe to (sham)rock your weekend celebrations. However, instead of the traditional bangers that are made of pork, lamb or beef, we tried to keep things a little healthier by using Bilinski’s Chicken Sausage, which are all-natural and antibiotic-free. Try out our recipe below and let us know what you think! We hope that it keeps your Irish eyes smiling through every bite 🙂

Bangers and Mash

Recipe serve 3-5

You’ll Need:

Mashed Potatoes

2 large potatoes

2-3 tablespoons salted butter

1/2 cup of 2% milk

1 teaspoon garlic powder

1 teaspoon onion powder

1 tablespoon salt

1 teaspoon pepper

2 tablespoons fresh chopped scallion

Onion Gravy

1 medium yellow onion, thinly sliced

1 tablespoon vegetable oil

1 tablespoon butter

1 & 1/2 tablespoons all purpose flour

1 & 1/4 cup water

1 cup canned beef broth

1 tablespoon Worcestershire sauce

1/2 teaspoon pepper

salt

Chicken Sausage

1 package of cooked chicken sausage (we used Spinach with Spring Greens)

olive oil

First start with your mashed potatoes! Peel and cut your potatoes into 2 inch chunks and boil on low heat until fork tender (about 15-20 minutes). Once tender, drain the potatoes and add to a large bowl. Add in butter, milk (preferably warmed), salt, pepper, garlic powder, onion powder and fresh chopped scallions. Mash ingredients together until your potatoes are at your desired consistency and set aside.

Next make your gravy. In a medium-sized skillet add vegetable oil and butter before adding your onions. Cook over medium heat until onions are soft and slightly browned (approximately 15 minutes). Add in flour and cook for 1 minute. Next stir in water, broth, Worcestershire sauce and pepper and simmer over low heat. Whisk until gravy is slightly thickened (about 10 minutes). Season with salt and additional Worcestershire sauce if desired.

Finally, prep your chicken sausage! Since it’s already cooked, your chicken sausage only needs to be browned before serving. Simply add olive oil to a pan over medium heat and cook until brown. Once ready, serve over a bed of mashed potatoes and top with gravy! Pro tip: save some chopped scallions from your mashed potatoes to use as a garnish on top!

0 comments on “This Shakshuka Recipe is Egg-cellent!”

This Shakshuka Recipe is Egg-cellent!

If you haven’t heard of shakshuka before, we’re about to introduce you to your new favorite food! Although it’s traditionally seen as a breakfast food, shakshuka is a dish that you can eat for any meal because it’s so flavorful and filling. A combination of eggs, tomatoes and spices, this recipe is delicious and something that you can customize to your personal taste- add some meat for extra protein or make it spicy with some hot sauce! Plus it’s really easy to make if you’re not too comfortable in the kitchen.

Whether you’re looking for a quick meal on a cold night or hosting a brunch at home with friends, shakshuka is a great way to mix it up and keep your cooking from getting boring. Continue reading for the ingredient breakdown and instructions to create this unique dish!

Shakshuka with Feta Cheese

Recipe serves 4-6

You’ll Need:

3-6 large eggs (depending on your preference)

1 can (28 oz) whole plum tomatoes 

5 ounces feta cheese, crumbled (about 1 cup)

1 large onion, halved and thinly sliced

3 cloves of garlic, thinly sliced

1 teaspoon ground cumin

1 teaspoon sweet paprika

1/4 teaspoon cayenne

3 tablespoons parsley, chopped

3/4 teaspoon salt

1/4 teaspoon black pepper

3 tablespoons olive oil

Preheat your oven to 375 degrees. In a large skillet, heat olive oil over medium heat (make sure that the skillet you use is oven safe!). Add in sliced onions and cook until very soft, about 15-20 minutes. Add in garlic and then stir in your spices (cumin, paprika, cayenne). Cook for about 1 minute or until your spices are all mixed in. Next pour in your tomatoes and break into smaller pieces once they’re in the pan. Season with salt and pepper and then simmer on low heat until the tomatoes thicken. This should take about 10 minutes. Next stir in your crumbled feta. Finally, gently crack 3-6 eggs (based on your preference) into the skillet over the tomatoes. We used 3 eggs for our recipe but you can do up to 6. Again, season with salt and pepper and then transfer into the oven.

Bake in the oven for about 7-10 minutes until the eggs are just set. Depending on the consistency you prefer for your eggs, baking for 7 minutes will make them runny and baking for 10 will make them firmer. Sprinkle on chopped parsley for garnish and enjoy!

Pro tip: Serve shakshuka with your favorite bread for dipping. Toast in the oven for a few minutes before serving for an extra crunch! 😋

0 comments on “DIY Game Day Snacks!”

DIY Game Day Snacks!

The big game is right around the corner (ICYMI, the Super Bowl is this Sunday) and it’s time to focus on the most important part of the day: the food. If you’re not taking advantage of a  Super Bowl special at your favorite bar or restaurant, it’s time to get your menu ready for the snack-a-thon that Super Bowl Sunday is known for.

Lucky for you, we’ve taken the liberty of breaking down the recipes of some of our favorite football eats that are always a crowd-pleaser. Not only are these appetizers delicious, they’re easy to make and don’t take more than 30 minutes from prep to passing to your guests. Plus they’re lighter and less greasy than your typical football finger foods so they won’t make you feel as guilty for cheating on that New Year’s diet (we all do it, the diet gods forgive you). Check out the recipes below and start perfecting your touchdown dance, cause these snacks will have you #winning all game long!

Buffalo Chicken Egg Rolls

Recipe makes 10-15 pieces

You’ll Need:

1 package egg roll wrappers

1 8 oz package cream cheese

1 cup Cheddar cheese

1/2 cup Buffalo sauce

2 chicken breasts OR 1 cup of shredded or diced chicken

1 egg

2 scallions (for garnish)

For this recipe, you have the option to buy a cooked rotisserie chicken and shred it OR buy raw chicken, dice into small 1/2 inch pieces and saute in a pan with 1 tablespoon of olive oil- either way works! When your chicken is ready, add cream cheese, Cheddar cheese and Buffalo sauce in a bowl and mix until combined. Once you have your mixture, add 2 tablespoons to the center of the egg roll wrapper and roll (following the instructions on the egg roll wrapper package). In order to seal the egg roll, you’ll need to use the scrambled egg. Use a brush to dip into the raw egg and rub along the edge to secure it (if you don’t have a brush, your finger works as well). Once secured, bake in the oven at 425 degrees for 12-15 minutes or until golden brown and crispy. Once cool, serve with your favorite condiment (we recommend Ranch or Blue cheese)!

Pro tip: If you have it, these Buffalo Chicken Egg Rolls taste even better in the air fryer. Cook for about 8 minutes and enjoy!

Zucchini “Fries”

Recipe serves 4 

You’ll Need:

2 zucchini

1 cup Panko breadcrumbs

1 cup Italian seasoned breadcrumbs

1 cup Parmesan cheese, grated

1 egg

On a flat plate, add the Italian seasoned breadcrumbs, Panko breadcrumbs and Parmesan cheese. In a separate bowl, scramble the egg. Next cut off the ends of the zucchini and slice into individual “fries”. Once the zucchini is cut up, dip in the raw egg and then in the breadcrumb/cheese mixture to coat the zucchini. Repeat until all of the zucchini are prepped. Set the oven to 425 degrees and bake for about 20 minutes or until golden brown. Plate and serve with your favorite marinara sauce or garlic aioli. Yum!

Pro tip: You can make the Zucchini “Fries” in the air fryer as well! Cook for about 6-8 minutes and serve!

Guacamole

Recipe serves 4-6 

You’ll Need:

3 avocados

1/2 small red onion

1 Cubanelle pepper

1 lime

1 small handful of cilantro

2 large cloves of garlic

2 plum tomatoes

salt

pepper

Chop red onion, Cubanelle pepper, garlic and tomatoes and place in a bowl. In a separate bowl, smash avocados up before adding to the bowl of vegetables. Add in chopped cilantro, salt, pepper and lime juice. Mix together until all ingredients are thoroughly combined. Serve with your favorite tortilla chips (for a healthier, grain-free option, we used Siete tortilla chips with lime) and indulge!

 

If you’re testing out our recipes, we want to see! Take a picture of your creations and tag us @foodtoeat. Happy eating (and footballing)!

 

0 comments on “The Keto Kraze”

The Keto Kraze

The Keto Diet. If you’re like us, at least one person you know is on it or talking about starting it. It seems like this diet has become more and more popular in recent years (we’re looking at you Vinny Guadagnino) so we decided to do some research to learn more about the diet itself and how it affects the body.

As it turns out, the Ketogenic Diet is not a recent fad, it was actually used by physicians in the 1920s to treat epilepsy. A diet rich in fat and low in carbs was proven to produce ketone bodies in the liver. The increase in ketone bodies causes a change in metabolism, which scientists believe allows the body to remove the toxins from the intestines that cause the convulsions that plague epileptics. However, although ketone bodies have proven to help in reducing symptoms for those suffering from epilepsy, scientists still don’t completely understand why. The ketone bodies seem to have an anti-electrical effect on the brain but why that is is still under investigation. As for the diet being used to aid in weight loss, that’s also under investigation, as doctors have mixed feelings about if the benefits outweigh the costs. However, it has proven effective when men and women commit to this lifestyle change, rather than using it as a quick weight loss fix. 

What is the Keto Diet?

The Ketogenic Diet is a low-carb, high-fat diet. The purpose of the diet is to reduce carb intake and replace it with fat. The reduction of carbs from your system puts your body in a metabolic state called ketosis, which tricks your body into believing that it’s starving so it begins to efficiently burn fat for energy. 

What are the do’s and don’ts? 

The main focus of the keto diet is eliminating foods that are high in carbs, such as sugars and starches, and adding more proteins, vegetables and natural fats to your diet. However, it does allow for limited carb intake, depending on how strict you choose to be. A true ketogenic diet suggests under 20 grams of carbs a day but if that’s difficult for you to start out with, aim for staying under 100 grams of carbs a day. This will give your body more time to adjust to the diet and then limit the carbs from there, if you would like to. We’ve listed the common do’s and don’ts of the diet below. 

Do Eat/Drink:

Meat

Fish and Seafood

Eggs

Natural Fats (butter, olive oil, cheese and yogurt)

Vegetables (leafy and green vegetables are best: cauliflower, cabbage, broccoli, zucchini, avocado)

Nuts in moderation (pecans, almonds, peanuts, walnuts)

Berries in moderation (strawberries, blueberries, raspberries)

Water

Coffee (without sugar and limited milk or cream)

Tea

Bone Broth

Don’t Eat/Drink:

Sugar (candy, cakes, cookies, candy bars, doughnuts)

Starch (bread, pasta, potatoes, sweet potatoes, potato chips, french fries)

Grains (rice, quinoa, bulgur, barley, oats)

Beans (kidney beans, chickpeas, black beans, lentils)

Fruit

Soda/Soft Drinks

Juice

Beer

Cocktails

Pros of the Keto Diet:

Quick weight loss

Decreased appetite

Increased energy

Lowers risk of heart disease

Lowers blood sugar

Reduces insulin levels and inflammation

Cons of the Keto Diet:

May reduce muscle mass

Causes headaches and nausea 

Digestive issues such as constipation

May increase risk of coronary disease

Difficult to commit to following the diet

If you’ve done your research into the diet and are interested in trying it out, we’ve got the perfect meal to get you started: our keto quesadilla! The recipe is below along with step by step cooking instructions. Test it out at home and let us know if you’ve become a #ketoconvert.

Keto Quesadilla

Recipe serves 1

You’ll Need:

2 Siete almond flour tortillas

shredded Mexican cheese (use as much or as little as you’d like)

1 tablespoon ghee

1/4 lb ground turkey

1 clove fresh garlic, minced

1/4 teaspoon salt

1/4 teaspoon pepper

1/4 teaspoon onion powder

1/4 teaspoon cumin

1/2 teaspoon chili powder

1 teaspoon olive oil

Heat skillet on medium heat. Add the teaspoon of olive oil as well as the minced garlic. Next add the ground turkey and all spices. Mix until cooked through. Once cooked through, remove from heat and set aside.

Wipe down your skillet with a paper towel (you can wash the skillet if desired but wiping with a paper towel should be enough to remove all of the turkey mixture). Return skillet to medium heat and add the ghee. Once the ghee has melted, add one Siete tortilla and cover in shredded Mexican cheese. Next add the cooked ground turkey and cover the ground turkey with more shredded cheese. Then place the second Siete tortilla on top. Cook for 2-3 minutes on each side or until both sides are crispy. Pro tip: add avocado slices to make your quesadilla even more delicious or add a side of your favorite salsa and sour cream for dipping!

We served ours with sauteed purple cabbage and kale (which we sauteed with olive oil, fresh chopped garlic, salt, pepper and a dash of chili powder) but a mixed green salad or roasted vegetables are also good alternatives!

 

Resources:
https://www.healthline.com/nutrition/ketogenic-diet-101
https://www.dietdoctor.com/low-carb/keto/foods#keto-diet-food-list
https://www.news-medical.net/health/History-of-the-Ketogenic-Diet.aspx
https://perfectketo.com/ketosis-for-epilepsy/
https://perfectketo.com/ketogenic-diet-foods-to-avoid/
https://eatsmartproducts.com/fitness-and-wellness/the-pros-and-cons-of-the-ketogenic-diet/