Jorge - Keto Coach

BACON SPINACH DIP

This is the ultimate spinach dip recipe! I’ve eaten spinach dip so very many times in my life but this one beats them all. It is cheesy, creamy, garlicky, and perfect with fresh veggies or crackers.

SERVINGS: 8

🧾INGREDIENTS
12 oz bacon cooked until crisp and crumbled
4 oz cream cheese
¼ cup mayo
¼ cup sour cream
1 tsp garlic powder
½ cup grated parmesan cheese
16 oz frozen spinach thawed and drained well
6 oz shredded mozzarella

📑INSTRUCTIONS
1. Preheat oven to 350.
2. Cook bacon until crisp, drain, and crumbled or chop it into small pieces.
3. In a large bowl mix the cream cheese, mayo, garlic powder, and parmesan cheese. Mix in the spinach, half the bacon, and half the mozzarella.
4. Spread in a deep dish pie plate. Sprinkle the remaining mozzarella and bacon on top.
5. Bake at 350 until hot and bubbly. About 15 minutes.

NOTES: Alternatively, you can microwave the dip for about 5 minutes. The only down side to microwaving is the cheese doesn’t get golden on top. But on a hot summer day that is a sacrifice I am willing to make. Also, if you are an artichoke fan feel free to add some for a Bacon Caesar Spinach Artichoke Dip.

⚡️NUTRITION
Calories 395
Calories from Fat 315
Total Fat 35 g
Saturated Fat 13 g
Cholesterol 72 mg
Sodium 648 mg
Potassium 338 mg
Total Carbohydrates 4 g
Dietary Fiber 1 g
Sugars 1 g
Protein 15 g

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ALMOND ROLL WITH PUMPKIN CREAM CHEESE FILLING

🧾INGREDIENTS

For the Cake
125 g egg whites
112 g powdered erythritol/stevia blend, divided
112 g almond flour
3 g pure almond extract
For the Pumpkin Filling
260 g cream cheese softened but cool
60 g salted butter, softened
50 g powdered erythritol/stevia blend
1 tsp pure vanilla bean paste
2 tsp pumpkin spice
170 g pumpkin puree

📑INSTRUCTIONS

For the Cake
1. Preheat oven to 400F.
2. In a mixing bowl, add egg whites and 56 g sweetener.
3. Using a whisk attachment, whip to medium stiff peaks. Stop when the meringue holds its shape.
4. In a separate bowl, combine the remaining 56 g sweetener, almond flour, and flavoring.
5. Whisk to combine until homogenous.
6. In three additions, gently fold in the dry mixture into the egg whites. Use the biggest rubber spatula you have, this ensures less frequent folding thus keeping the air in the sponge intact.
7. Evenly spread the batter on a grease and parchment (or baking foil) lined quarter sheet tray, approx 9” X 13” jelly roll pan.
8. Bake for 10-12 minutes. Invert onto a parchment lined wire rack to cool.

For the Pumpkin Filling
1. In a medium bowl, beat the cream cheese until smooth.
2. Add the sweetener. Continue until fluffy and light.
3. Add vanilla paste and pumpkin spice. Beat until well incorporated.
4. In two intervals, add the pumpkin puree, scraping the bowl in between addition.
5. Add the butter and beat until the mixture comes together. Your filling should be smooth and light. Adjust the sweetness with more some liquid stevia, to taste.
6. Refrigerate until ready to use. Make sure to re-whip (by hand is fine) until fluffy before using.

⚡️NUTRITION
Calories 179.5
Fats 16.24 g
Net Carbs 3.54 g
Protein 4.76 g

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KETO CHEESECAKE STUFFED BROWNIES

🧾INGREDIENTS

For the Filling
8 oz cream cheese
¼ cup granulated erythritol
1 large egg

For the Brownie
3 oz low carb milk chocolate
5 Tbsp butter
3 large eggs
½ cup granulated erythritol
¼ cup cocoa powder
½ cup almond flour

📑INSTRUCTIONS
1. Heat oven to 350F and line a brownie pan with parchment. Make the cheesecake filling first by beating softened cream cheese, egg for the filling, and granulated sweetener smooth. Set aside.
2. Melt the chocolate and butter at 30-second intervals in the microwave, frequently stirring until smooth. Let cool slightly while you prepare the brownie.
3. Beat remaining eggs and sweetener on medium until the mixture is frothy.
4. Sift in the cocoa powder and almond flour and continue to beat until thin batter forms.
5. Pour in melted chocolate and beat with the hand mixer on low for 10 seconds. The batter will thicken to a mousse-like consistency.
6. Pour ¾ of the batter in the prepared pan, top with dollops of the cream cheese, then
Finish with the remaining brownie batter.
7. Using a spatula, smooth the batter over the cheesecake filling in a swirling pattern.
8. Bake for 25-30 minutes or until the center is mostly set. It may jiggle slightly but once you remove it from the oven it should firm completely. Cool before slicing!

⚡️NUTRITION
Calories 143.94
Fat 13.48 g
Net Carbs 1.9 g
Protein 3.87 g

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BACON & BRUSSELS SPROUT KEBABS

SERVINGS: 4 SERVINGS

🧾INGREDIENTS
4 pieces thick cut bacon or 8 pieces of thin bacon doubled up
14 large fresh Brussels sprouts cut in half

📑INSTRUCTIONS
Thread the bacon and Brussels sprouts on skewers.
Bake at 400 for 35-50 minutes or until the bacon is crisp and the sprouts are tender.

⚡️NUTRITION
Calories 74
Total Fat 4 g
Saturated Fat 1 g
TransFat 0 g
Cholesterol 8 mg
Sodium 152 mg
Total Carbohydrates 6 g
Dietary Fiber 3 g
Sugars 1 g
Protein 5 g

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EASY CHEESY BACON CHICKEN — LOW CARB KETO GLUTEN FREE

Cheesy Bacon Chicken — with only 5 ingredients and a 5-minute preparation, you will feel the bacon love in no time!

SERVINGS: 6

🧾INGREDIENTS
5-6 chicken breasts cut in half width wise (about 2.5-3 lbs.)
2 Tbsp seasoning rub (I use my smoked paprika rub, but you can use a seasoning salt or bbq rub — basically any rub with salt, garlic powder, onion powder, paprika — not an herb rub)
½ lb bacon, cut strips in half
4 oz shredded cheddar
Sugar free barbecue sauce, optional, to serve

📑INSTRUCTIONS
1. Preheat oven to 400. Spray a large rimmed baking sheet with cooking spray.
2. Rub both sides of chicken breasts with seasoning rub. Top each with a piece of bacon. Bake for 30 min on the top rack until the chicken is 160 degrees and the bacon looks crispy.
3. Remove tray from the oven and sprinkle the cheese oven the bacon. Put back in the oven for about 10 min until the cheese is bubbly and golden. Serve with barbecue sauce.

⚡️NUTRITION
Calories 345
Calories from Fat 207
Total Fat 23 g
Saturated Fat 9 g
Cholesterol 105 mg
Sodium 477 mg
Potassium 450 mg
Total Carbohydrates 1 g
Protein 29 g

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DAIRY FREE KETO CHOCOLATE SILK PIE

🧾INGREDIENTS
2 (13.5 oz) cans chilled coconut milk, liquid discarded
½ cup almond butter
1 tsp vanilla extract
¼ cup granulated erythritol
4 oz low-carb dark chocolate
1 cup almond flour
2 Tbsp coconut flour
2 Tbsp granulated sweetener
1 tsp xanthan gum
½ tsp sea salt
2 Tbsp ghee
1-2 Tbsp water
2 Tbsp slivered almonds, to garnish

📑INSTRUCTIONS
1. In a saucepan, heat the coconut cream, sweetener, vanilla, and almond butter until they’re completely melted together.
2. Remove from heat and stir in the chocolate until the mixture is smooth and the chocolate is melted.
3. Refrigerate the mixture while you prepare the crust.
4. Whisk or sift the flours, sweetener, salt, and xanthan gum.
5. Using a fork, cut in the ghee until the mixture is crumbly and beginning to resemble dough.
6. Add half the water and knead into dough. If it’s looking dry, add more water so the mixture is sticky to the touch.
7. Press into a pie tin and bake at 350F for 15 minutes or until the edges brown.
8. Once the crust is baked, pour the chocolate filling into the pie tin and place in the freezer for at least 4 hours.
9. Slice the pie and serve cold. Refrigerate any leftovers!

⚡️NUTRITION
Calories 421
Fat 41.31 g
Net Carbs 6.6 g
Protein 8.7 g

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BACON AND EGG CUPS

Perfect meal prep breakfast that is full of protein and portable.
SERVINGS: 12

🧾INGREDIENTS
12 eggs
12 pieces nitrate free bacon (paleo approved if necessary)
1 Tbsp chopped chives salt and pepper

📑INSTRUCTIONS
1. Preheat oven to 400 degrees.
2. Cook bacon for about 8-10 minutes. Remove from pan while still pliable, not crisp. Cool on paper towels.
3. Grease your muffin tins.
4. Put one piece of bacon in each hole, wrapping it around to line the sides. Crack the eggs in each hole. Top with chopped chives. Salt and pepper to taste.
5. Cook for about 12-15 minutes or until bacon is crisp. Watch closely.

⚡️NUTRITION
Calories 67 kcal
Protein 5 g
Fat: 4 g
Saturated Fat 1 g
Cholesterol 164 mg
Sodium 69 mg
Potassium 60 mg

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AVOCADO COCONUT ICE CREAM

🧾INGREDIENTS
1 medium avocado
1 can of coconut milk
½ cup heavy cream
¾ cup Allulose
1 medium lime
1 cup coconut flakes

📑INSTRUCTIONS
1. Cut avocado lengthwise and remove the pit. Scoop avocado into a blender.
2. Add coconut milk, heavy cream, and sweetener into a blender with the avocado. Blend ingredients until smooth.
3. Juice and zest lime. Add lime juice and zest to blender. Blend ingredients again for one minute. Refrigerate blended ingredients for at least one hour.
4. Preheat pan. Place coconut flakes into the pan. Toast until lightly brown around the edges. Remove pan from heat. Set aside.
5. Transfer avocado ice cream base to the ice cream machine and churn according to manufacturer’s directions.
6. Cover avocado ice cream base and freeze.
7. Serve and sprinkle with toasted coconut flakes to taste.

⚡️NUTRITION
Calories 222.38
Fats 21.09 g
Net Carbs 6.88 g
Protein 2.07 g

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KETO BACON CHEESEBURGER CASSEROLE

SERVINGS: 6

🧾INGREDIENTS
Beef Layer
1 onion quartered and sliced
1 clove garlic crushed
750 g ground/mince beef
60 g cream cheese full fat
3 slices bacon diced
Salt/pepper to taste

Cheats Cheese Sauce
3 eggs - medium
125 ml heavy cream
100 g shredded/grated cheese
2 Tbsp mustard
2 gherkins/pickles sliced
Salt/pepper to taste
50 g shredded/grated cheese to sprinkle over

📑INSTRUCTIONS
Beef Layer
1. Fry the bacon pieces until cooked then remove and set aside.
2. Fry the onion, garlic and beef until thoroughly cooked.
3. Add salt and pepper to taste, stir through the cream cheese.
4. Pour the beef layer into the baking dish. Sprinkle the bacon pieces over.

Cheats Cheese Sauce
1. Mix the eggs, cream, shredded/grated cheese, mustard, salt and pepper together. Pour the cheese sauce over the beef and bacon.
2. Place slices of gherkins/pickles all over the top then cover with the remanning shredded/grated cheese.
3. Bake at 180C/350F for 15 minutes until the cheese is golden and crispy. Serve with salad and 1 minute mayonnaise.

⚡️NUTRITION
Calories 613
Calories from Fat 459
Total Fat 51 g
Total Carbohydrates 3 g
Sugars 1 g
Protein 33 g

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CRAB STUFFED MUSHROOMS WITH CREAM CHEESE.

An easy recipe for crab stuffed mushrooms with cream cheese.
Low carb, keto, and gluten free. SERVINGS 4 SERVINGS.

🧾INGREDIENTS
20 oz cremini (baby bella)
Mushrooms (20-25 individual mushrooms)
2 Tbsp finely grated parmesan cheese
1 Tbsp chopped fresh parsley salt

Filling:
4 oz cream cheese softened to room temperature
4 oz crab meat finely chopped
5 cloves garlic minced
1 tsp dried oregano
½ tsp paprika
½ tsp black pepper
¼ tsp salt

📑INSTRUCTIONS
1. Preheat the oven to 400 F. Prepare a baking sheet lined with parchment paper.
2. Snap stems from mushrooms, discarding the stems and placing the mushroom caps on the baking sheet 1 inch apart from each other. Season the mushroom caps with salt.
3. In a large mixing bowl, combine all filling ingredients and stir until well-mixed without any lumps of cream cheese. Stuff the mushroom caps with the mixture. Evenly sprinkle parmesan cheese on top of the stuffed mushrooms.
4. Bake at 400 F until the mushrooms are very tender and the stuffing is nicely browned on top, about 30 minutes. Top with parsley and serve while hot.

⚡️NUTRITION
Calories 160
Total Fat 11 g
Saturated Fat 7 g
Trans Fat 0 g
Cholesterol 58 mg
Sodium 390 mg
Potassium 300 mg
Total Carb 5.5 g
Dietary Fiber 0.5 g
Sugars 0 g
Protein 9 g

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QUICK KETO McMUFFINS 🍳

🧾INGREDIENTS
Muffins:
¼ cup almond flour (25 g / 0.9 oz)
¼ cup flaxmeal (38 g / 1.3 oz)
¼ tsp baking soda
1 large egg, free-range or organic
2 Tbsp heavy whipping cream or coconut milk
2 Tbsp water
¼ cup grated cheddar cheese (28 g / 1 oz)
Pinch salt

📑INSTRUCTIONS
01. Place all the dry ingredients in a small bowl and combine well.
02. Add the egg, cream, water and mix well using a fork.
03. Grate the cheese and add it to the mixture. Combine well and place in single serving ramekins.
04. Microwave on high for 60-90 seconds. Tips for cooking in the oven: If you don’t have a microwave, I suggest you make 4-8 servings at once. Preheat the oven to
175 °C/ 350 °F and cook for about 12-15 minutes or until cooked in the centre.
05. Meanwhile, fry the eggs on ghee. I used these molds to create perfect shapes for the muffin. Cook the eggs until the egg white is opaque and the yolks still runny. Season with salt and pepper and take off the heat.
06. Cut the muffins in half and spread some butter on the inside of each of the halves.
07. Top each with slices of cheese, egg and mustard. Optionally, serve with greens (lettuce, spinach, watercress, chard, etc.) and bacon.
08. Enjoy immediately! The muffins (without the filling) can be stored in an airtight container for up to 3 days.

ENJOY 🥰
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CAJUN CHICKEN STUFFED AVOCADO 🥑

🧾INGREDIENTS (makes 2 servings)
1 extra large or 2 medium avocados, seed removed (300 g / 10.6 oz)
1 ½ cup chicken, cooked (210 g / 7.4 oz)
¼ cup mayonnaise (you can make your own) (58 g / 2 oz)
2 Tbsp sour cream or cream cheese or more mayo for dairyfree (24 g / 0.8 oz)
1 tsp thyme,
Dried 1 tsp paprika
½ tsp onion powder
½ tsp garlic powder
¼ tsp cayenne pepper
2 Tbsp fresh lemon juice
¼ tsp salt or more to taste

📑INSTRUCTIONS
1. Cut or shred the cooked chicken into small pieces.
2. Add the mayo, sour cream, thyme, paprika, onion powder, garlic powder, cayenne pepper...
3. Lemon juice and season with salt to taste.
4. Combine well. Scoop the middle of the avocado out leaving 1/2 - 1 inch of the avocado flesh. Cut the scooped avocado into small pieces. Place the chopped avocado into the bowl with the chicken and mix until well combined. Fill each avocado half with the chicken & avocado mixture and enjoy!

⚡️NUTRITION
Net carbs 5.6 g
Protein 34.5 g
Fat 50.6 g
Calories 639 kcal
Total carbs 16.6 g
Fiber 11 g
Sugars 2 g
Saturated Fat 8.6 g
Sodium 437 mg (19% RDA)
Magnesium 78 mg (19% RDA)
Potassium 1,034 mg (52% EMR)

KETO DIET x FASTING 16:8

Follow 👉 .keto.coach for daily plans & tips
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🧾📑 Our plans and recipes 👉 https://etsy.me/3jJiDay

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GOOD TO KNOW ‼

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THIS IS ABOUT HOW MUCH FAT IS NEEDED IN KETO DIET !!

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KETO DIET - CARB NEEDED

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KETO POUND CAKE 🧁

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Signs that you are in ketosis.

There are some inconveniences at the beginning but they disappear in the long run.

The benefits appear.

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WHAT REALLY IS KETO DIET ?

Tell us on comments bellow if you agree !!

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NET CARBS CALCULATION

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**kup #801010

VEGAN BREAKFAST > SAVORY BREAKFAST CASSEROLE

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UNEDUCATED KETO vs EDUCATED KETO

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🍏

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KETO > LOW-CARB SPAGHETTI BOLOGNESE

📝 INGREDIENTS
1 onion finely chopped
2 cloves garlic crushed
500 g mince/ground beef
400 g tinned/canned chopped tomatoes
1 Tbsp dried rosemary
1 Tbsp dried oregano
1 Tbsp dried sage
1 Tbsp dried basil
1 Tbsp dried marjoram salt and pepper to taste

📑 INSTRUCTIONS
1️⃣ in a large saucepan. gently fry the onion and garlic in oil until softened but not over cooked.

2️⃣ Add the mince/ground beef and continue to fry stirring continuously to break up the mince/ground beef. Fry until all the meat is cooked and browned.

3️⃣ Add the herbs, seasoning and tomatoes.

4️⃣ Stir then simmer for 15 minutes whilst you make the
zoodles.

5️⃣ Serve in a bowl with zoodles and grated cheese or parmesan sprinkled on top.

⚡ NUTRITION
Amount per Serving
Calories 318
Calories from Fat 153
Total Fat 17 g
Total Carbohydrates 13 g
Dietary Fiber 4 g
Sugars 7 g
Protein 30 g

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🇫🇷 « AUCUNE PANDÉMIE N’ARRÊTERA NOTRE GASTRONOMIE » ✌️
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How to Combine Weight Loss and Productivity How will a keto-vegan diet optimize your work performance while stimulating weight loss? This is what I learned from my years of research…

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K E T O - V E G G I E 🥒🥬

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Ketogenic diet e-book I have been conducting research on metabolism and its implications for human health for many years. My research has shown that a low carbohydrate diet is ideal for maintaining overall health and balancing a healthy body weight. In this short 1000 word e-book I have summarized what will be detailed i...

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