Keto weight loss

Tender, juicy baked Chicken Wings!

We turned ours into a meal by adding this EASY delicious Creamy Garlic Spinach to it! Take it to the next level and pair it with your favourite keto-friendly cocktail.

Chicken Wings with Creamy Garlic Spinach
Serving Size: 4

Ingredients:
12 chicken wings
¼ cup olive oil
Juice of one lemon
½ lemon, zest
1 tsp smoked paprika
1 tsp dried thyme
sea salt to taste

Garlic Spinach
10 oz frozen spinach, thawed
1 tsp garlic paste
½ cup mayonnaise, low-carb
salt to taste
cooking oil spray

Directions:
Chicken Wings
1. Zest yellow part of lemon and then squeeze it for juice; set aside.
2. In a bowl, combine olive oil, lemon juice, lemon zest, smoked paprika, thyme, and salt.
3. Mix well and add chicken wings to bowl, coating each piece well with marinade.
4. Place in the fridge for 30 minutes.
5. Preheat the oven to 375°F.
6. Transfer the marinated wings to a baking pan and bake for 45 minutes or until golden brown and thoroughly cooked.

Garlic Spinach
1. Place a nonstick pan over medium heat and spray with cooking oil.
2. Add defrosted spinach, mayonnaise, garlic paste and salt to taste.
3. Stir continuously for 5-7 minutes or until thickened and heated through.
4. Serve spinach with chicken wings.

Per Serving:
608 cals, 3g net carbs, 26g protein, 53g fat

Oatmeal without the oats!

This low carb bowl tastes just like cozy oatmeal without the heavy carbs!

Wake up to creamy "oats"
Serving Size: 1

Ingredients:
- 0.5 cup Unsweetened Condensed Coconut Milk/Coconut Cream
- 2 tbsp Chia Seeds
- 1 tbsp Flaxseed, ground
- 1 Salt to taste
- 0.5 cup Unsweetened Almond Milk
- 1/2 tbsp Pumpkin Seeds
- 1 to taste Swerve Sweetener
- Nut Butter, optional

Directions:
1. Place all ingredients into a heavy-bottom pan and place over medium-high heat.
2. Mix well, then reduce heat to medium.
3. Simmer for 5 minutes, stirring occasionally.
4. Remove from heat and let it sit for 5 minutes or until thickened before serving.
5. Adjust sweetener to taste.
6. Optional to add keto-friendly nut butter on top!

Per Serving
469 cals, 10g net carbs, 9g protein, 42g fat

Zucchini Bread to make a classic Grilled Cheese Sandwich? Heck yes!

Grilled Cheese Sandwich with Zucchini Bread
Serving Size: 4

Ingredients:
Bread
- 3 medium Zucchini
- 2 Egg
- 1 cup Almond Flour
- 1/3 cup Parmesan Cheese
- 1 tbsp Italian Seasoning
- 1/2 tsp Garlic Powder
- 1/2 tsp Onion Powder
- 1/2 tsp ground Black Pepper
- 1/2 tsp Salt

Topping
- 8 slice Mozzarella/Gouda Cheese
- Non-Stick Cooking Spray/Butter

Directions:
1. Preheat the oven to 400°F and line a baking sheet with parchment paper.
2. Grate zucchini in a food processor or cheese grater.
3. Transfer grated zucchini to a large kitchen cloth and squeeze out the water.
4. Add zucchini to a large bowl along with eggs, almond flour, parmesan, Italian seasoning, garlic powder, onion powder, salt and black pepper.
5. Press the zucchini mixture into the prepared baking pan.
6. Bake for 30 minutes or until golden on top.
7. When done, remove from the oven and slice into pieces.
8. Place a nonstick pan over medium heat and spray with cooking oil.
9. Add mozzarella cheese between zucchini bread slices and grill until cheese is melted.
10. Optional to microwave for 30 seconds.

Per Serving:
430 cals, 8g net carbs, 26g protein, 32g fat

We have gone and taken this delicious condiment and made it even better...we added Bacon! That's right, Bacon Ranch Dressing coming at ya!

Homemade Ranch Dressing with Crispy Bacon
Serving Size: 12

Ingredients:
Dressing
- 1/2 cup, fluid Heavy Whipping Cream
- 1 cup Sour Cream
- 1 cup Mayonnaise
- 1 tbsp Lemon juice
- 24 strip, cooked Bacon
- 4 tbsp Ranch Seasoning

Veggies
- 4 cup, sliced or chopped Cucumber
- 4 cup chopped Celery
- 4 cup cherry tomatoes Cherry/Grape Tomatoes

Directions:
1. Preheat the oven to 400°F and line a baking dish with parchment paper.
2. Add bacon and bake in the oven for 5-7 minutes or until golden brown and crispy.
3. Remove bacon from oven and chop into bite size pieces.
4. Wash and slice vegetables.
5. In a bowl, mix together heavy cream, sour cream, lemon juice and ranch seasoning.
6. Mix in bacon bites.
7. Adjust ranch seasoning to taste.
8. Serve dressing with sliced vegetables.

Per Serving
308 cals, 4g net carbs, 4g protein, 29g fat

Steak Salad of your dreams!

This combination of tender beef and fresh salad, along with a flavourful mustard dressing is the perfect summer dinner.

Beef Salad with Mozzarella and Tomato
Serving Size: 4

Ingredients:
Salad
-12 oz Sirloin Steak
- 4 cup Mixed Greens
- 1 cup cherry tomatoes Cherry/Grape Tomatoes
- 8 oz Mozzarella Cheese
- Salt to taste
- Black Pepper to taste
- 1 clove, minced Garlic
- 2 tbsp Butter

Dressing
- 1/2 cup Olive Oil
- 1 clove, minced Garlic
- 2 tbsp Apple Cider Vinegar
- 1 tbsp Dijon Mustard
- 1 tbsp, chopped Basil
- 2 tbsp Parsley, fresh
- Salt and Pepper to taste

Directions:
Dressing
1. In a small bowl, combine all dressing ingredients and mix well.
2. Refrigerate until ready to use.

Steak
1. Season steak with salt and pepper.
2. Cut seasoned steak to 1 inch thick slices.
3. Place a pan over medium-high heat and melt butter.
4. Add steak slices and minced garlic to melted butter.
5. Sear meat for 3-4 minutes per side.
6. In a serving plate, add mixed greens, cherry tomatoes, and chopped mozzarella.
7. Add steak on top and drizzle with prepared dressing.

Per Serving
597 cals, 4g net carbs, 33g protein, 55g fat

Pillow-like Coconut Flour Blueberry Pancakes!
We slashed the carbs by using coconut and almond flour and up the fibre with the toppings.