Green Bean Crunch (Keto)


  • 2 cups of green beans
  • 3 tbsp of avocado oil
  • Seasoning of choice, mixed (½ tsp paprika, ½ tsp salt, ½ tsp pepper, 1 tsp garlic powder)
  • 1 cup grated parmesan cheese
  • 2 tbsp Chili flakes (optional)
  • 2 tbsp Sesame seeds (optional)


  1. Pre-heat oven at 375F
  2. Combine all ingredients except half a cup of parmesan set aside for toppings
  3. Bake for 7-10 minutes.
  4. Take out, and top it chili flakes, sesame seeds and with the remaining half a cup of parmesan
  5. Put it in the oven for another 1-2 minutes
  6. Take out, let cool, & enjoy the crunch!

Keto Skillet Steak with Mushroom Sauce

Juicy, seared steak smothered in a creamy mushroom sauce.


  • 2 pounds KC or NY Strip Steak, porterhouse (2 large pieces or 4 smaller pieces)⠀
  • 1 tablespoon extra virgin olive oil⠀
  • 2 tablespoons butter⠀
  • 1/4 cup shallots finely diced, or onion⠀
  • 2 cloves garlic minced⠀
  • 16 oz sliced baby Bella mushrooms crimini or brown⠀
  • 1 teaspoon all-purpose seasoning blend⠀
  • 1 cup chicken broth⠀
  • 1 cup heavy cream⠀
  • salt &pepper


  • Add oil and butter to cast iron or other heavy bottomed skillet and heat over high heat⠀
  • Sprinkle steak with a few pinches of salt and pepper and add to skillet⠀
  • Sear on each side until browned and caramelized, about 3-4 minutes per side⠀
  • Remove steak from skillet and set aside⠀
  • Add mushrooms, shallots, garlic and seasoning to skillet⠀
  • Saute for 2-3 minutes until mushrooms start to soften⠀
  • Add broth and allow to simmer for 5 minutes until it reduces in half⠀
  • Stir in cream and add steak back to skillet⠀
  • Allow to simmer until steak is cooked to preferred doneness (check with meat thermometer) approximately 2-4 more minutes⠀




  • Pork loin sliced thinly, beaten with a meat tenderizer

Marinate in

  • 4-6 garlic cloves (minced)
  • 3/4 tsp. oregano spice
  • 3/4 tsp. thyme
  • 3/4 tsp. basil
  • 1/4c to 1/2 Worcestershire sauce.
  • 1/4c Oyster sauce
  • 1/4c lemon juice
  • 1c white wine
  • 1 beer
  • white vinegar for taste (1/2 cup or so)
  • balsamic vinegar
  • salt & pepper
  • sprig of parsley
  • 1 teaspoon paprika (optional)
  • Frank’s hot sauce (optional)

Blend together and add 2-3 bay leaves.


  • Mix marinade ingredients, add pork, and marinate 24 hours.
  • In a large skillet, heat olive oil over medium-high heat.
  • Add 4 cutlets at a time from the marinade. Sauté in heated skillet until just beginning to brown on both sides, turning only once, about 1 ½ minutes per side.
  • Bake crispy fries in the oven while frying pork-lions


  • 2-3 pork cutlets on a fresh Portuguese Rolls (or Kaiser, Dinner Roll)
  • Butter / mayo (miracle whip or helmans) either side.
  • Ketchup & Mustard or Piri-Piri
  • 3-5 Yum yum or Bread and butter pickles (some people like Yum Yum, some Bread and butter, have both available)
  • Combine with a caesar or greek salad.

Butter Chicken Recipe

Ingredients – Sauce

  • 2 tblsp vegetable oil
  • 1 piece mace
  • 4 crushed green Cardamom pods
  • 1 cinnamon stick
  • 2 bay leaves
  • 2 star anise
  • 5 tbls butter
  • 1 tsp paprika
  • 1 Tsp chili powder
  • 1 tbsp cumin powder
  • 1 tsp coriander powder
  • 1 Large Onion
  • 5 garlic cloves
  • Pinch of salt
  • 2 (28 oz.) cans roasted tomatoes
  • 2 cups water
  • 1 jalapelo pepper, deseeded and chopped
  • 1 1/2 Tbsp fresh minced ginger
  • 1/4 cup unsalted cashews, soaked in milk
  • 1/2 teaspoon cinnamon
  • 1 tsp salt
  • 1 tbsp White Vinegar
  • 3 tbsp butter
  • 1 tsp tumeric
  • 1 tbsp fenugreek leaves, crushed into powder
  • 1 tbsp garam masala
  • 3 tbsp chopped cilatro
  • 1/2 – 3/4 cups heavy cream to taste
  • 2-4 tbsp honey as needed to balance acidity
  • salt and pepper to taste


  • 5 Lbs Chicken Breast cut into large pieces
  • 1.5 cup full fat greek yogurt
  • 4 Tbsp Ginger Garlic paste
  • 1 Tbsp Chili Powder
  • 4 Tbsp juice from 4 limes
  • 2 Tbsp ground cumin
  • 1 Tbsp garam masala
  • 2 Tbsp Paprika
  • 1 tsp cayenne pepper
  • 1 Tbsp salt
  • 3 Tbsp Vegetable Oil


  • 5 cups Basmati rice
  • 3 tablespoons butter or ghee
  • 2 tablespoon vegetable oil
  • 5 cups water
  • 1 1/2 teaspoon salt

For the Sauce

Soak cashews in milk.  Heat the oil in a large saucepan. When hot, toss in the cinnamon stick, mace, star anise, cloves, cinnamon stick, green cardamoms and the bay leaves and fry for about 30 seconds. Add the butter and chili powder, paprika, cumin, and coriander. After about 30 seconds, the butter will darken. Throw in the sliced onions and garlic and let them fry on low heat for about 30-45 minutes until caramelized, stirring occasionally. After 15 minutes or so, sprinkle a little salt over the top. This will help release some of the liquid from the onions. Then add tomatoes, water, ginger, chili, cinnamon, vinegar, cashews and 1 teaspoon salt. Cover and bring to a boil over high heat, then reduce heat to medium and cook uncovered at a hard simmer, stirring occasionally, until sauce thickens to about 2 1/2 quarts, about 25 minutes. Pick out the larger spices, then blend the sauce in batches until smooth. While the curry is simmering away, melt 3 tbsp butter in a small frying pan. When melted, add the turmeric and fenugreek leaves to the butter. After about 30 seconds, the butter will darken. Add butter and chicken to sauce, then simmer for 10 minutes. To finish the curry, add the garam masala, finely chopped cilantro and cream and simmer for a minute or so longer, taking care to keep the heat low so the sauce does not split. Season to taste with salt and pepper, then add the honey. Serve with 4 cups basmati rice.

For the chicken

  • In a food processor, combine garlic, ginger, chili, lime juice, oil, salt, and spices. Process until a rough paste forms, then add yogurt and process until smooth. Transfer to a large zip top bag or leakproof container and add chicken. Marinate 4 to 6 hours, or overnight.
  • Pre-heat oven to 450. Bake chicken for 15 minutes.
  • Cut chicken into chunks.

For the Rice

Rinse the rice several times or put it in a bowl first, then swish it around to bring any impurities to the top. Drain the water out and rinse the rice a couple of times. In a deep bottom sauté pan, heat the butter and oil. Add the rice and sauté slightly, then add the water and salt. Bring to a boil then immediately lower the heat. Place the lid onto the pan. Keep heat on low and cook this way for 20 minutes without opening until the very end. Once opened, remove the lid and let the remaining steam out. Serve immediately, as desired.

Copy/Pasta from

Garlic Ginger Salmon


  • 2 tsp honey
  • 1/2 tbsp soy sauce
  • 1/4 tbsp minced ginger root
  • 1/6 tsp hot picante sauce
  • 1/2 tsp minced garlic
  • 1 tbsp chopped spring onion
  • 4 oz raw salmon fillet
  • 1/2 tbsp coriander
  • 1 cup romaine lettuce
  • 1/2 cup peeled sliced cucumber
  • 4 cherry tomatoes
  • 1 tbsp lime juice
  • 1 1/2 tsp extra-virgin olive oil
  • 1 tsp Progresso balsamic vinegar
  • 1/4 tsp ground black pepper


Whisk together honey, soy sauce, ginger, hot sauce, garlic, and onion in a bowl.  Coat salmon well with mixture and marinate for 1 hour.  Remove salmon from marinade and place in a steamer; reserve marinade.  Steam salmon for about 10 minutes or until fish flakes easily with a fork.  When fish is almost ready, boil marinade for 30 seconds.  Place salmon on a plate, drizzle with reserved marinade and sprinkle with coriander.  Prepare side salad.

  • Calories: 400
  • Protein: 27.35 grams
  • Carbs: 41.8 grams
  • Fat: 12.02 grams
  • Sat Fat: 1 gram
  • Total Prep Time: 20 minutes

Island Spiced Chicken


  • 2 tbsp lemon juice
  • 1 tbsp chili sauce
  • 1/2 tbsp Dijon mustard
  • 1 tsp dried basil
  • 1 tsp minced parsley
  • 3 1/2 oz raw boneless skinless chicken breast
  • 1 small baked sweet potato with skin
  • 1 cup boiled chopped broccoli
  • 1 tsp chopped dried becans


Heat grill.  Combine lemon juice, chili sauce, Dijon mustard, basil, and parsley in a baking dish; mix well.  Place chicken in a baking dish.  Cover dish and marinate chicken in refrigerator for 5 minutes.  Drain chicken.  Grill over medium heat for about 10 minutes.  Bake a sweet potato in the microwave for 8 to 10 minutes.  Serve chicken with baked sweet potato, broccoli and side salad topped with pecans.

  • Calorie count: 400
  • Protein: 29.25 grams
  • Carbs: 40.74 grams
  • Fat: 11.17 grams
  • Sat Fat: 1.15 grams
  • Total Prep Time: 20 minutes

Cajun-Style Blackened Fish


  • 1 tbsp Cajun rub
  • 5 oz raw whitefish
  • 3/4 tsp extra-virgin olive oil
  • 2 cups steamed mixed vegetables
  • Cajun rub (can also be used on poultry):
    • 1/2 tbsp paprika
    • 1/4 tsp salt & pepper
    • 1/2 tsp onion powder
    • 1/2 tsp garlic powder
    • 1/2 tsp cayenne pepper


Mix spices together.  Heat oil in a pan over medium heat until very hot but not smoking.  Rinse fish and pat dry with a paper towel.  Rub some oil on both sides of fish.  Sprinkle both sides with spice mixture (if you want it spicier, add more of the mixture).  Sear the fish in the hot pan for about 1 minute, just until the fish is golden brown; flip and sear other side.  If the fish is cut thick, you will need to turn down the heat, over and cook so that the fish cooks through.  Serve with steamed vegetables.

  • Calorie Count: 400
  • Protein: 29.28 grams
  • Carbs: 37.53 grams
  • Fat: 12.5 grams
  • Sat Fat: 1.92 grams
  • Total Prep Time: 10 minutes

Dill Breast Garden Salad


  • 1 1/2 tsp extra-virgin olive oil
  • 4 oz chicken breast
  • 4 cups sliced mushrooms
  • 1 cup chopped onion
  • 1/8 tsp Lea & Perrins Worcestershire sauce (gluten-free)
  • 1/4 tsp salt-free lemon-and-herb seasoning
  • 2 tbsp apple cider vinegar
  • 1 tsp dried dillweed
  • Salt & pepper, to taste
  • 1 1/2 cups mixed-green lettuce with balsamic vinegar and olive oil


Heat oil in a nonstick pan.  Add chicken, mushrooms, onion, Worcestershire sauce, lemon-and-herb seasoning, apple cider vinegar, salt & pepper.  Sauté until cooked through.  Drain off excess liquid.  Simmer for 3 to 5 minutes.  Toss lettuce in a bowl with dressing.  Top with chicken and serve.

  • Calorie count: 400
  • Protein: 34.18 grams
  • Carbs: 40.08 grams
  • Fat: 9.4 grams
  • Sat Fat: 1 gram
  • Total prep time: 20 minutes

Tuna Mediterranean Salad


  • 2 1/2 cups romaine lettuce
  • 1/2 cup peeled sliced cucumber
  • 4 cherry tomatoes
  • 3 oz canned albacore tuna, in water
  • 1/2 cup canned white beans
  • 4 pieces black pitted olives (optional, because olives are gross)
  • 1/4 cup sliced red onion
  • 1 1/2 tsp extra-virgin olive oil (or regular olive oil)
  • 1 tbsp Progresso balsamic vinegar


Place lettuce, cucumber and tomatoes on a plate.  Top with tuna, beans, olives, and onion.  Drizzle with olive oil and vinegar dressing.

  • Calorie count: 400
  • Protein: 31.25 grams
  • Carbs: 45.72 grams
  • Fat: 14.5 grams
  • Sat Fat: 2.5 grams
  • Time prep: 5 minutes