Ketonian Nerds Original, Protein Mug Bread

Me and bread, the ultimate romance. Hawaiian rolls, Potato rolls, Dinner rolls, freshly baked bread, um…. even stale bread. Saying goodbye was SO hard. Before Keto, I could eat bread and butter everyday. Something so comforting about it… It still blows my mind that my body would turn it into sugar in the digestion process and the dopamine would flow freely. It wasn’t real love. It was addiction.

Fret not, bread lovers, I got a recipe so quick and easy that your bread meter will go off the charts… and it won’t spike your insulin either.

INGREDIENTS:

~* 1 large egg

~* 1 scoop (32g) of GNC Pure Isolate Vanilla Custard Protein Powder

~* 1 teaspoon of baking powder (aluminum free)

~* 1 tablespoon of coconut flour

~* 2 tablespoons of heavy whipping cream

~* 1 teaspoon of Himalayan salt

~* 1 teaspoon of butter

First, get out a microwavable coffee mug. One of the taller ones you have because it will rise like a cake in the microwave. Second, crack your one large egg in it.

Next, put your scoop of GNC vanilla custard pure ISO protein powder (32g)

One teaspoon of baking powder comes next, aluminum free, of course ๐Ÿ™‚

One tablespoon of coconut flour (can replace with 2 tablespoons of almond flour) there’s more fiber in coconut flour, so less carbs. Keto likes less carbs ๐Ÿ˜‰

Ready for the 2 tablespoons of heavy whipping cream. (half and half works, but then add more butter at the end)

At this point, all but the teaspoon of butter have been incorporated. Salt is not mandatory, but def adds to the sweet and salty vibe. I normally beat it with a fork, or stir until homogenized.

Place teaspoon of butter on top of mixture and put the cup into the microwave for one minute and twenty seconds (time may vary according to your microwave, you want to watch the cake rise and slowly lower to the tip of the mug)

Once it has cooked, take it out of the mug to cut. Warning: it will be hot! I slice mine into thirds so I can chew as much as possible LOL Keto can be mental, people! I add cream cheese to this. I have made a little grilled cheese too. What will you use it with?

See the little holes in the bread? The texture is SO good, you guys. And to me, it satisfies that craving for Hawaiian rolls.

Keto on, Ketonians!

Love,

Ro

Advertisements

Ketonian Nerds Original: Spinach, Artichoke, & Chicken Bake

Good Afternoon, Ketonians!

Many people meal prep and have TONS of success with it. Doing ALL of the meals for one week killed me. Took too long and by the end of it, I would be exhausted and no joke, would want to order take out to start my eating plan on Monday LOL

Starting Keto, I really changed my lifestyle completely. I do prep, but in a different way. Prepping for the whole week for me personally, takes away from that like… what do I want to eat today? Plus, when I get home from work, I enjoy decompressing in the kitchen. Once I step in the door, I like to connect to the food.

Back in the caveman era, we would’ve had to hunt and gather to survive. That part for us humans now, is gone. Just buying our food in the store is so easy to take for granted. When I take my time with my food and really nurture it into a fatty meal, I feel like I honor that ritual. And in honoring that ritual, I honor my body with the way it was meant to be fed.

When I used to work in a restaurant, we had prep day where we would dice all the onions, chop up the tomatoes, lettuce… you get the point. This is how
I prep my meals now. For example, I will dice about 4 whole onions at a time so when it is time for me to cook, I can do that in timely fashion. The chicken I used for this recipe, I already had the thighs cooked from the crock-pot stored in a Tupperware waiting to be turned into something delicious.

With that in mind, here we go. Spinach and Artichoke dip is awesome! I got home today wanting some.

Ingredients:

~* 10 chicken thighs (cooked for 7 hours in the crock pot with salt and pepper) {you can also use 3 cans of chicken for a fast meal}

~* 1/2 chopped yellow onion

~* 1 can of artichoke hearts chopped

~* 1 (10 oz) package of frozen spinach

~* 1 cup of sour cream

~* 1 tablespoon of garlic powder

~* 2 tablespoons of Adobo

~* 1 tablespoon of cracked pepper

~* 2 tablespoon of grated Parmesan as a topping

Start out by heating the oven to 350 Degrees Fahrenheit. I got out a baking dish that I can easily discard when we have eaten it all and chopped up my 10 chicken thighs.

Get out a mixing bowl big/tall enough to where mixing won’t make a mess. Is half an onion chopped or do you wish it was? LOL either way, throw it in the bowl.

Next, get the can of artichoke hearts. I cut the butts off and then chop it. Tip? Feel the artichokes as you chop because there are really fibrous pieces that you won’t be able to chew, no matter how long it cooks. Check out the nutrition on the back of everything. I love calculating NET carbs, you guys. Kind of addictive. {Carbs – Fiber/Sugar Alcohols = NET CARBS}

Like Popeye, I loves me spinach!! Fresh spinach is great. Dr. Berg (YouTuber worth watching for Keto and IF info) tells us to eat 7-10 cups a day! Have you sauteed spinach before? The shrinkage is a problem hahah so this is why in this recipe, I used frozen spinach.

Frozen spinach has its perks, but you gotta know how to work it ::snaps fingers:: Drain that excess water, gurrrrl! OR guy. Whoever is reading ๐Ÿ™‚ Otherwise you will end up with a goopy dinner. Blech!

Sour cream is so rich and tart. Let’s do a dollop of Daisy ๐Ÿ˜‰ Today a dollop is one cup ๐Ÿ˜€

Adding spices to recipes is like putting an outfit together to fit your personality. Have fun with this! At our house, we are OBSSESSED with Adobo. Garlic powder compliments it well… I had a cracked pepper spice bag from a Caesar Salad kit and it made its way into this one. Super good addition, by the way!

Mix it all together well so the spices will really be incorporated into every bite. Then put the mix on top of the chicken to put in the oven to bake.

You will want to spread it evenly over the chicken. It is thick!!

For that something extra, Parmesan cheese!

Bake it for 25 min or until golden around the edges.

This meal took no time to make and since it is super Keto, it filled me up to where there is plenty of leftovers. This is where the meal prep comes full circle. Now I split it up into Tupperwares and freeze them. Next time we don’t want to cook, it will only need to defrost. And if then I feel like it needs a remix, I will add butter or maybe a side of cauliflower rice.

Thank you for stopping by! I am here for questions and support. Keto on, Ketonians.

Love,

Ro

Image result for kissy lips emoji

Ketonian Nerds Original: Protein Cookies

We all need a treat sometimes, no matter how Keto we are. And if you happen to be one of those people that don’t need sweets, I wish I was you!! If I allowed myself, I could eat desserts every single day. Maybe when I have reached my goal, I will be able to, but for now it is a weekend only paradox.

These protein cookies were great for my cravings (Aunt Flow came for a visit mid-week and is probably here for 6-8 days). My husband had friends over to play some Kill Team and because I am so Stepford when it comes to feeding people (thanks, Grandma!), of course I had to make them Non-Keto Brookies. The smell becomes intoxicating. I don’t wanna set myself up for failure, so having these yummy alternatives really helped me out. Smell chocolate, eat chocolate hahah

Go ahead and Pre-Heat the oven to 325 degrees.

INGREDIENTS:

~* 1/4 cup of cashew butter

~* 2 tablespoons of melted butter

~* 1 scoop (32g) ISO100 chocolate fudge brownie protein powder

~* 1 tablespoon of Hershey’s unsweetened cocoa powder

~* 3 tablespoons of water

~* 1/3 cup of almond flour

First, I like to put my cashew butter and melted butter in a bowl together. This cashew butter we got in Sarasota. The glass jar is really helpful to see all the cashew oil separating from the butter. Tip? If it says it is “all natural” and there’s no oil, something fishy is going on!

I melt the butter in the microwave for 30 seconds, listening to it because I don’t want it to get all splattered. We need the whole 2 tablespoons of butter for this recipe ๐Ÿ˜‰

I like for my cashew butter to be kinda chunky within the recipe, so I don’t melt that. It gets softer when the butter is heated. Then comes the tablespoon of Hershey’s unsweetened chocolate powder.

Before I went Keto, my sweet tooth was a dictator I had to adhere to. He’s not the boss of me now, and the unsweetened chocolate is my proof! Notice, no additional sweetner has been added to the recipe othan than the protein powder/cashew butter. Go Keto!

This protein powder I actually got for my birthday from my brother. He bought it at GNC. Super yummy! One scoop into the bowl. Then add 3 tablespoons of water and the 1/3 cup of almond flour. Mix it all together and if it looks sorta like a poo emoji, you did a good job!

Start scooping these up onto a baking sheet. My friend Melissa from Culinary Craftiness had a book signing this weekend and I made this as a double batch, so I could bring her some. The picture below is a double batch of this recipe.

Bake for 15 minutes and they come out like this:

They are chocolatey and you can see the cashew butter marble happening. Not only does it look pretty, it tastes delish. To incorporate more fat, try these with smeared cream cheese. To die for!!

All right, Ketonians. Let me know how you enjoyed these.

Love,

Ro

Image result for kissy lips emoji

Keto Unglazed Donuts: First Ketonian Nerds Original Recipe

Hubby and I used to LOVE going to Krispy Kreme anytime the “hot” sign was on. Krispy Kreme was also big in my childhood. Man, seeing the donuts made in the Gainesville, FL store location at 11 years old with that goofy little hat they give to customers. Good times! Today our post is about these awesome Keto Unglazed Donuts!!

Sweets are a weekend staple in our house, and lately it’s only Sunday because I really am trying to lose weight, guys. This recipe makes me count down to the weekend so I can indulge in this fluffy treat again!! Since Pinterest is a foodieโ€™s best friend, I def played around with a lot of keto donut recipes. They come out super eggy or heavy or coconutty (hahah) so this one, in MY opinion and taste buds, is the best one!ย  So let’s do this:

In starting any recipe, I preheat the oven. We will be baking at 350ยฐF today.

KN- Unglazed Keto Donuts

INGREDIENTS:

~* 1/3 cup butter, melted
~* 2 tbsp heavy whipping cream
~* 3 egg yolks
~* 1 teaspoon vanilla extract
~* 1/3 cup stevia sweetener,
~* 2/3 cup almond flour
~* 1 teaspoon baking powder
~* 1 tablespoon cinnamon

I mix the wet ingredients (melted 1/3 cup butter, 2 tbsp heavy whipping cream, 3 egg yolks, and 1 teaspoon vanilla extract)โ€ฆ

โ€ฆwhile the egg whites fluff up in the mixer.ย 

ย In another bowl, I have the dry ingredients (1/3 cup stevia sweetener, 2/3 cup almond flour, 1 teaspoon baking powder, 1 tablespoon cinnamon).


After the wet ingredients are homogenized, I slowly add the dry ingredients. It becomes like a paste, almost.

By now the egg whites should have formed some stiff peaks.


and you can fold the paste into it.


Spread the batter in a donut pan then bake! We bought these on Amazon, nonstick. Their prices are always changing hahah FYI- these donuts WILL rise, so maybe fill it a little less than this picture LOL



I like these plain because they are sweet and cakey. Hubby puts some sugar-free maple syrup on it, or butters it. We have also tried it with peanut butter and that was scrumdiliumptious! We have rolled them in some sugar-free confectioners sugar before, too, with a touch of cinnamon.ย 
I ate it with cream cheese once, so they are versatile. I’m sure you guys will play around with it, too, and then can you let us know how it went? Thanks in advance ๐Ÿ™‚

If you guys are visual learners, here’s our very first cooking video on our Youtube Channel: Ketonian Nerds-

Like us and subscribe!

And then after 15 min in the oven, the donuts are done!!

Thank you for joining us, Ketonians and Carbies alike.

Love :*

Ro and Nick

Esfirra, Non-Keto (Paternal Grandmother’s Recipe)

Welcome back to the blog, Ketonians and Non-Ketonians alike! We don’t discriminate here. lol

Since I announced last post that I would be starting the feat of turning my grandmothers’ recipes Keto, I figured I “better get a move on it.” Plus, it is my brother’s bachelor party this weekend. Perfect party food yumminess! With me being the best man, I gotta cater to the groom. Grandma is no longer with us, so I had some big shoes to fill for his surprise. This will be a non-keto recipe that after much experimentation…. I will turn keto. The texture has to be right, otherwise I can’t call it keto esfirras. Hahahah! Stay tuned, more on that later!

The Esfirra (also written as Esfiha– both are pronounced ess-Fee-ha) is a Brazilian savory pie/dumpling. It is a common snack and fast food that evolved from the Middle Eastern Sfihah, brought to Brazil by Syrian and Lebanese immigrants. Grandma’s recipe is da bomb, or was… when I was not Keto. Here’s how we make it:

Ingredients for Filling:

~2 lbs of ground beef, (we used grassfed wagyu beef)

~1 yellow onion

~2 tomatoes

~Seasoned with Adobo, Salt, scallions, olive oil, and a smidge of oregano

Directions:

~Get out a sauce pan and pour like a 1/4 cup of olive oil into it. Saute the onions and tomatoes until they get mushy, seasoning them with some salt. Remove from pan and set aside in a bowl for later.

~In the same sauce pan, brown the ground beef with the rest of the seasoning. Make sure all the blood comes out of the meat during the cooking process and that you break up the beef as finely as possible for the filling to be easily compacted or stuffed.

~At this point, turn off the heat but leave the pan on the burner. Add in the bowl of sauteed onion and tomatoes to the meat. Mix well.

Set the filling aside until later. It needs to be cooled down to room temperature. Meanwhile, turn the oven on to 350F and let’s move onto the dough:

Ingredients for the Dough:

~2 packets of Fleischmann’s dry yeast

~1 cup of whole milk

~2 tablespoons of granulated sugar

~6 tablespoons of melted butter

~(Roughly) 6 cups of white flour (Pillsbury Self Rising Flour)

Directions for the Dough:

~Make sure the oven is on to 350 Degrees F. We like to proof the dough on top of the stove with the heated oven for 45min-1hour

~Open (2 packets of dry yeast packets) and put in a large mixing bowl

~Microwave 1 cup of whole milk for about 30 seconds if cold, 15 seconds if room temperature. While it’s cooking, put 2 tablespoons of granulated sugar on top of the dry yeast. When the microwave yells at you, pour warmed milk over yeast and sugar. This activates and feeds the yeast. Allow to sit a few minutes and when you smell bread or see tiny bubbles in the mix, add 6 tablespoons of melted butter.

~Now it’s time for us to start gradually adding 6 cups of white flour. My cousin and I counted this amount of flour one day, but grandma’s recipe says add until the dough is homogenized, soft but not sticky. This is why I wrote roughly 6 cups of flour. You might need more, or less. Here is a picture of what it should look like when all ingredients create a lovely dough, ready to proof.

The warmth of the oven and a plastic bag/saran wrap on top of the dough will aid in its proofing. The dough should double in size.

After about an hour’s time, all elements of this dish are prepped and ready to be assembled to bake. This is my favorite part!! Making this recipe, I was flooded with memories from when grandma and I would bake together. I miss her dearly!! And when my family ate these meaty triangles of yumminess, I could tell they remembered her too. (I ate the filling only because staying Keto is very important to my health and weight loss journey!)

Ok, so now pinch off handfuls of dough to roll out into a flattened circle. Depending on how big or small you want them, this will take a good while. What helps is having the music blasting very loud and dancing!! The Esfirras can feel the love you put into them – hahah – I am convinced of this.

Ok, ok, I admit that my circles are not perfect!! Just keep in mind, these will be triangular in shape when we are done. I like to do this in groups of 5 or 6 circles because rolling them out takes a bit of finesse. Hahah, and figuring out how to space them apart as to not squish the flattened ones even more by rolling the next dough ball in line. I believe in you!

Next, when the group of dough balls have all been flattened, add the meat mixture to the center. Take advice from Goldy Locks, not too much, not too little… just right! Because then you will take the corners to form our triangular shaped meat pies. Oh and if you touch the meat/oil from the filling, make sure you wash/dry your hands before forming the triangles. We want the dough to stick together so the Esfirras don’t bust open in the baking process. Those are considered rejects in our house – hahahah – and have to be consumed right out of the oven as to not make it to the display tray. ๐Ÿ˜ Hubby took care of that this time of me making this recipe.

Now you are ready to put them on the non-stick baking sheet. Grandma egg-washed all of them, and unfortunately I forgot to do that with this batch. Bake them until golden/lightly browned on the creases. If egg-washed, when they are bright/shiny/golden brown.

A little tip to consider, if there are a lot of people coming over to eat these, make the entire dough as esfirras. If not, this is the perfect dough for bread. You can make these into dinner rolls, or bread for dip, or brunch.

Anyway, I chose to make all esfirras. Another day, I’ll make a post on just the bread dough. Here’s my finished product:

My brother’s bachelor party was a success and I felt like a million bucks for three reasons:

1~ Feeding people is how grandma showed love and I honored her in a big way.

2~ Seeing their faces while they ate them made my heart so full!

3~ I did not have a single one, staying Keto! What a victory, because if you knew me before Keto, me and bread were like Romeo and Juliet. And I was headed toward the suicide ending too, just poisoning myself with bread that turned into sugar during digestion.

For all of you that can eat carbs without worries, I surely hope you enjoy this recipe!!!

Thank you for joining me here today. If you have any questions about this recipe or eating Keto, fill out our Contact Us page. Have a nice day from your Ketonian Nerd!

Love,

Ro ๐Ÿ’‹

My Ketonian Journey

My name is Roberta. I was born in Brazil but became a naturalized U.S. citizen when I was 22. I’ve struggled with weight my entire life. And in that life, I’ve taken care of everybody else and never took time for me. In fact, I think I avoided me. That attitude of I’ll do it next week. I’ll get that next month. Keto has helped me to learn how to put my oxygen mask on first. This is my motto for 2019!

I was in the hospital January 27th – February 4th, 2017 for PRES syndrome. Posterior Reversible Encephalopathy Syndrome is a mouthful and no fun whatsoever. I was put on a low calorie, low sodium heart diet. ๐Ÿคฎ Then I was put on a low fat diet.๐Ÿ˜ญ And it wasn’t until October 2018 that my doctor put me on a keto diet as a last resort. I have reversed my PRES syndrome by the grace of God!

So this is where I started my journey on a ketogenic diet. High inflammation, low self-esteem, polycystic ovary syndrome, high blood pressure, extreme stress and anxiety. I was fed up with trying my hardest and it not working with any diet I tried. It seemed like everyone was able to lose but me. I was in pain every single day.

My hormones were imbalanced and I became pre-diabetic because of the PCOS. When my doctor recommended keto, I was a huge skeptic but nothing else worked. Then when I saw me in the picture on the right below, I started doing A LOT of research. Fat was now good and carbs turned to sugar and it could overwhelm ANYONE. The aha moment happened and I was hooked. I can feel good when I wake up? Keto said yes. I can have avocados every day? Keto said you must!! Then I started seeing results (including pain levels going down) so my husband, Nick, jumped on the bandwagon for added support. We thought, maybe let’s do this together?

In the picture below, on the left was in mid-October of 2018; the pic on the right was mid-November 2018.

Hopeless on the left….endless possibilities on the right!!!

Already you can see in my face the pain is SO MUCH better!

This next picture is before Thanksgiving to before Christmas 2018. I lost nothing on the scale between pictures BUT I lost inches.

I have been told when the scale doesnโ€™t budge, it is because there’s real change happening behind the scenes. Detoxing, inflammation lessening, hormones balancing, blood pressure normalizing, becoming fat adapted/ketosis. This is why it is so important to take progress pictures to see with your very own eyes that the magic is happening.

This is Nick and I at Christmas 2017 on the left. We could hardly hug each other. Two balloons trying not to pop the other. ๐Ÿ˜ข But look at us on the right! Can’t you just see the joy in my face! His arms wrap all the way around me! ๐Ÿ’– It IS working and soon, the scale will reflect it.

Also, join us on YouTube – Ketonian Nerds – for our keto weight-loss video journal entries. And sign up for email notifications of new posts right here on the Ketonian Nerds. The simple form is in the right-hand column on every page.

So please stick around for the days, weeks, months, and years ahead as I share my keto journey with fabulous new ketogenic recipes loaded with yummy fat and flavor! I will be converting all the wonderful recipes handed down to me by my awesome Brazilian great and great great grandmothers (both sides of my family).

If you have any questions, always feel free to reply in the comments. Have a great ketonian day!

Love,

Ro