Staying the "Keto" course

Another week here and gone....another pound here and....well, it didn't go like I'd have wanted. BUT, it's because I fell off the keto wagon. I went to a conference that I attend every year and KNEW there would be chocolate and LOTS of it. So, I was prepared to NOT lose weight because I KNEW what I would be eating.  In fact, I knew NOT to step on the scale for at least a week after returning from the conference. I didn't want to get discouraged. Actually, I chose to not step on the scale because if I had miraculously lost weight then I would have "justified" eating like I used to and in the end, I may have fallen back into my old eating habits. So, I was being kind to my future self. OBVIOUSLY I didn't lose weight but I didn't put it all back on either.  Sure, I gained a few pounds but that's because I didn't exercise even ONCE that week and I ate chocolate like it was going out of style.

With that said, that's what HEALTHY eating is all about. Hence, why I consider Keto eating a way of life instead of a "diet".  Pre-Keto I would grab a Snickers bar or a Reece's Peanut butter Cup to snack on. If I was craving salty stuff I'd grab a bag of chips....a FAMILY SIZE bag....or a handful (or two) of Cheez-Its.  I would fill my body with stuff that I couldn't even pronounce some of the ingredients!

Now I've found recipes where not only can I pronounce the ingredients but they are easily accessible, healthy and DELICIOUS!

Before I get to the recipes let me share some things with you regarding my keto journey.

First, the first week or so when you see the pounds melt away remember that it is mostly fluid, water weight, that you are losing. The numbers on the scale will tell you that you've lost weight but it will creep back on if you stop right there thinking, "Oh, I've lost 7 pounds. Yay me!" and head back to your old eating habits.

Second, I WORK OUT 4 DAYS A WEEK.  I know people that have lost the weight eating Keto and haven't exercised a day of their weight loss. That's fine. But for me? I like the feeling I get when I'm on the treadmill for 30 minutes and lifting weights another 20-30 minutes. Keep in mind, I'm not WEIGHT LIFTING mega tons. I'm doing light weight to tone my muscles. When you exercise by weight lifting (no matter how light) your body is burning more fat/energy even when you've put the weights down. If you don't have time to work out, add a 10 minute walk to your day. Just do SOMETHING to mix it up from your normal routine. You'll thank yourself later.

Third, you WILL HIT A PLATEAU. Do NOT get discouraged. I'll talk more next week about what I've done to mix it up. I want you to stay the course before I share my other little tricks with you.

Last, when you get frustrated or discouraged or think you're "limiting yourself" remember what your end goal is. Then remember that you're treating your body better by feeding it better than you were before you began your keto eating life. You already know what that chocolate cake or rocky road ice cream tastes like, so if you skip it now, no big deal. Not like you've never had it before. Now you're training your body to like other things...HEALTHIER things!!!  Again, you'll thank yourself later when you're out shopping for a dress that's two sizes smaller than what you're wearing today!!

I already shared with you the Keto pancake recipe so here are some pictures for you now:

    

Like I said last week, my husband puts berries on top of his pancakes.  I keep them stored in a zip lock baggie so he has them all week and has quick and easy access to a keto breakfast.

I couldn't find anything that I really liked that satisfied my bread craving. After those first two weeks of eating eggs, lunch meat, cheese and salads I REALLY wanted to sink my teeth into something "bread-like". I was chatting with a friend and she mentioned something about keto rolls. My ears perked up....BREAD??  Well, yes and no. It's a roll made mostly of CHEESE with almond flour, cream cheese and a few other ingredients. I made some that evening and fell in love with them!!

Keto Rolls
Ingredients

Melted cheeses

1 cup shredded Mozzarella cheese (I used Mozzarella my first time and switched it up and used     Pepper Jack the next time. My husband and son liked the Pepper Jack rolls better...more flavor?)
1 oz cream cheese
1 cup almond flour
1/4 cup ground flax seed
1 egg
1/2 tsp baking soda

Preheat oven to 400 F
Line baking sheet with parchment paper (I use silicone baking sheets)
In medium bowl, melt cream cheese and mozzarella together (microwave about 1 min)

Stir cheeses together until smooth, add egg and stir until combined

Sticky dough

In separate bowl combine almond flour, ground flax seed and baking soda
Mix cheese and egg mixture into dry ingredients and stir until dough forms soft ball (it will be sticky)

Using wet hands, (you may have to wet them a couple of times - and DON'T dry your hands! They need to be wet as the dough is really sticky) gently roll dough into 6 balls (I make mine small enough that I make about 8 balls)

Roll tops in sesame seeds (I use Everything Bagel spice for the salty taste) and place onto lined baking sheet
Bake for 10-12 minutes until golden brown

YUMMY finished product

These are super yummy and will satisfy your bread desires, I promise!!









I definitely have a sweet tooth. Next week I'll share my chocolate peanut butter bites with you. My friend, Joanne, made some for me when she knew I was on the Keto plan and she knows I LOVE chocolate. I fell in love with these after the first bite! She gave me the recipe so I credit her for those little gems!!  But until then, let me introduce you to PEANUT BUTTER MOUSSE. As much as I love chocolate, when I made Keto chocolate mousse I was deeply disappointed. I found this super simple recipe on line and well, I actually love it more than chocolate mousse, surprisingly.  I just made some tonight and can't wait to have another one tomorrow!! Be sure to limit your intake of these keto treats because even too much of a good thing can be bad for you....

Peanut Butter Mousse

All mixed up

Ingredients
1/2 cup heavy whipping cream
4 oz cream cheese
2 Tbls natural peanut butter (no sugar added)
1/2 tsp vanilla extract
7-10 drops stevia extract (I use 1/3 cup of confectioners Swerve. Stevia has too much of a weird after taste to me)

Whip your whipping cream to stiff peaks in a medium bowl - set aside
In another medium bowl, beat together cream cheese, peanut butter, vanilla extract and stevia (Swerve) until smooth and creamy.
Add in whipped cream and mix on medium speed for about one minute or until the resulting mousse is light fluffy and no lumps remain.

Finished product

Serve peanut butter mousse immediately or store in fridge up to a week.
Top with sugar free dark chocolate shavings - if desired

I serve mine topped with sugar free whip cream and sugar free dark chocolate shavings (duh!). I don't add the whip cream topping until just before eating. I put the mini sugar free chocolate bar in the picture so you can see what I use. I find these in the candy aisle near the bagged candy at Walmart.


Last week I told you I'd share my taco pie recipe.  Don's niece is eating Keto, too. She sent me this recipe so, all credit goes to Jeannette.  I've only made this twice and it's a family favorite. Actually, our 18 year old son could eat this all day every day. I put a little too much spice in it this time and used pepper jack cheese just to spice it up a bit. He had his first piece and said, "Mom, you just can't mess this one up. This is sooo good!" So, here it is:

Taco Pie
Ingredients

Simple ingredients

1 pound ground beef
1 packet taco seasoning (I use a homemade recipe - I'll include it at the bottom)
3 green onions thinly sliced
1/4 cup salsa
1 cup Mexican blend cheese finely shredded (use whatever cheese you want)
4 large eggs
2/3 cup heavy cream
1/2 tsp sea salt

Ready to pour

Preheat oven to 350 F
Prepare a 9" pie pan by greasing with butter or spraying coconut oil
Brown ground beef, breaking up into small pieces with a spoon or spatula 
Drain beef and add taco seasoning and cook according to package instructions

Set aside and allow to cool while continuing with the next step
In a medium mixing bowl, whisk together the eggs and heavy cream. Stir in green onions, salsa, 3/4 cup of the cheese and the salt
Stir prepared taco meat into the egg mixture. Pour this mixture into the prepared pie pan. Sprinkle remaining cheese on top.
Bake pie in preheated oven for 35-40 minutes or until the top is brown and the pie is set.

Ready to bake!

Allow to cool for 5 minutes before serving.

There are 2 grams of carbs per serving (1/8th of the pie)

I add a bit more cheese just because I can and I like it cheesy.

DELICIOUS!!

Here's the taco seasoning recipe:

4 Tbls chili powder

1 Tbls garlic powder

1 Tbls onion powder

1 tsp crushed red pepper flakes

1 tsp dried oregano

1 Tbls paprika

3 Tbls ground cumin

1 Tbls salt

1 Tbls black pepper

Mix ingredients together in a bowl and store in an airtight container.

Use about two tablespoons per pound of ground beef

(In the taco pie recipe it says when you add the taco seasoning to cook according to package instructions - I add a little water to the meat when I add the seasoning, about 1/2 cup, and let it simmer for a few minutes for the meat to soak up the water and seasoning)

That's it for this week, friends. Like I said earlier, I'll share some more tips and tricks I've done to keep me "on the course".  DON'T GIVE UP!! You're NEVER ALONE on this Keto journey. I am seriously right here with you!!

Let me know if you have any questions!  Happy eating!!

Hugs!

Debbie