Tuesday, February 18, 2020

15-Minute Meal Prep: Keto Ground Beef Recipes

keto ground beef recipesIf you want fast, easy, nutritious, and varied ways of cooking with ground beef, our three keto ground beef recipes will show you how. This keto-Primal meal plan and prep featuring ground beef will teach you how to cook lunches, dinners, and leftovers in 15 minutes. Disclaimer: If you’re not a fast vegetable chopper and dicing onions makes you feel like a teary slowpoke, you might not pull the entire meal prep off in 15 minutes, but that’s OK! Take your time to get everything washed, prepared, and chopped before you start cooking so that once the ground beef starts sizzling in the skillet, you’re 15 minutes away from an Asian Ground Beef Bowl, Cheeseburger Salad, and Spicy Ground Beef Tacos.

Shopping List for Keto Ground Beef Meal Plan

Download and print the Keto Ground Beef Recipes Shopping List.

  • 3 pounds grass-fed ground beef
  • 1 head Bibb, Romaine, or green leaf lettuce
  • 1 head green cabbage, kale, or chard
  • 1 head cauliflower, riced, OR 1 bag fresh or frozen riced cauliflower
  • 1 large white or red onion
  • 1 head garlic
  • 1 bunch green onions
  • 2 large avocados, or 1 package keto-friendly guacamole
  • 1 pint cherry tomatoes
  • 1 package organic shredded cheddar cheese
  • 1 container organic sour cream (if desired)
  • 1 bottle avocado or olive oil
  • 1 small bottle sesame oil (toasted is fine)
  • 1 bottle Primal Kitchen No-Soy Teriyaki Sauce
  • 1 container beef bone broth
  • 1 can chipotle peppers in adobo sauce
  • 1 jar toasted sesame seeds
  • 1 jar ground ginger
  • 1 jar ground cumin
  • 1 jar red pepper flakes
  • 1 box of salt (any type you like)
  • 1 jar sliced pickles (no sugar added)
  • 1 package prepared pico de gallo (no sugar added)

Keto Asian Ground Beef Bowl Ingredients

  • 1 tablespoon Primal Kitchen Avocado Oil or olive oil
  • 1 pound grass-fed ground beef
  • 1/4 cup onion, chopped
  • 4 cloves garlic, minced
  • 1/4 cup beef bone broth
  • 2 tablespoons Primal Kitchen No-Soy Teriyaki Sauce
  • 1 teaspoon sesame oil
  • 1/2 teaspoon ground ginger
  • 1/4 teaspoon red pepper flakes
  • 1 package cauliflower rice, cooked
  • Salt to taste
  • 1/2 teaspoon sesame seeds, toasted
  • 1 tablespoon green onions, chopped

Makes 4 servings

Keto Spicy Ground Beef Tacos Ingredients

For the ground beef:

  • 1 tablespoon Primal Kitchen Avocado Oil or olive oil
  • 1 pound grass-fed ground beef
  • 1-2 chipotle peppers
  • 1/4 teaspoon adobo sauce
  • 1/2 teaspoon ground cumin
  • Pinch of red pepper flakes
  • Pinch of salt
  • 1/4 cup chopped onion
  • 1 garlic clove, minced

To assemble each taco:

  • 1/4 cup spicy browned ground beef per taco
  • Green cabbage leaves, separated (can use kale, chard, or Romaine leaves as well)
  • 2 avocado slices or 2 tablespoons prepared guacamole per taco
  • Sprinkle of green onions, chopped
  • 1 tablespoon pico de gallo per taco

One serving = 2 tacos

Keto Cheeseburger Salad Ingredients

To assemble each salad:

  • 3 cups lettuce
  • 1/2 cup browned grass-fed ground beef
  • 1/4 cup cherry tomatoes, sliced
  • 1/4 cup cheddar cheese, shredded
  • 1 tablespoon onions, diced or sliced
  • Pickle slices
  • Pinch of salt
  • 2 tablespoons Primal Kitchen Thousand Island Dressing

Optional additional toppings:

  • Crumbled bacon
  • Fried egg
  • Avocado slices or guacamole

Makes 1 salad

How to: Keto Ground Beef Meal Prep

Step 1: Add 1-2 tablespoons avocado or olive oil to a large cast-iron skillet over medium-high heat. Brown all three pounds of ground beef at once. Separate the ground beef into three equal portions—keep one pound of browned ground beef in the skillet, and separate the other two pounds into two separate bowls.

Step 2: Make the Keto Asian Ground Beef Bowl

  1. To the ground beef remaining in the skillet, add 1/4 cup chopped onion, and 4 cloves minced garlic. Cook for about 2 minutes, or until the garlic is fragrant.
  2. Add 1/4 cup beef bone broth. Add 2 tablespoons Primal Kitchen No-Soy Teriyaki Sauce, 1 teaspoon sesame oil, 1/2 teaspoon ground ginger, and 1/4 teaspoon red pepper flakes. Stir well, and allow to simmer for 3-5 minutes or until the liquid evaporates.
  3. Meanwhile, in a separate skillet over medium-high heat, add 1 tablespoon avocado or olive oil, and 1 package or 1 head of fresh or frozen riced cauliflower. Cook, stirring frequently, until cauliflower is softened, about 5-6 minutes. Season with salt as desired.
  4. Serve the Keto Asian Ground Beef on top of cooked cauliflower rice. Garnish with toasted sesame seeds and chopped green onions.

Step 3: Start the Keto Spicy Ground Beef Tacos

  1. Add 1 pound of browned ground beef to a skillet over medium-high heat.
  2. Add 1-2 chipotle peppers with about 1/4 teaspoon of the adobo sauce.
  3. Add 1/2 teaspoon ground cumin, a dash of red pepper flakes (if desired), and a pinch of salt.
  4. Stir together and make a little well in the middle of the skillet. To the well, add 1/4 cup chopped onion and 1 clove of minced garlic.
  5. Cook for about 5-7 minutes.

Step 4: While the keto spicy ground beef for the tacos is cooking, prep the cheeseburger salad.

  1. In a large bowl, add 3 cups of any lettuce mix you’d like (Bibb, romaine, butter, or green leaf work well in this salad).
  2. Add browned ground beef on top of the lettuce.
  3. Add 1/4 cup sliced cherry tomatoes, 1/4 cup shredded cheddar cheese, 1 tablespoon diced or sliced white or red onion, as many pickle slices as you’d like, a sprinkle of salt, and dress with Primal Kitchen Thousand Island Dressing.
  4. Additional optional Cheeseburger Salad toppings: sliced avocado or 2 tablespoons guacamole, a fried egg, crumbled bacon, etc.

Step 5: Finish the Keto Spicy Beef Tacos

  1. When the beef is finished cooking, get your “taco shells” ready. We used green cabbage leaves, but you could use any sturdy green like kale, chard, or romaine lettuce.
  2. Pile about 1/2 cup of the browned ground beef in each cup.
  3. Top with guacamole or avocado slices, a sprinkle of green onion, and 1 tablespoon pico de gallo.
  4. If you’re not dairy-free, you could also add a bit of shredded cheese or sour cream to each cup.

Keto Ground Beef Recipes Nutrition Info (per serving):

Keto Asian Ground Beef Bowl
(1/4 of entire recipe)
Calories: 306
Carbs: 7 grams
Net Carbs: 5 grams
Fat: 19 grams
Protein: 25 grams

Keto Spicy Ground Beef Tacos
(2 tacos without cheese or sour cream)
Calories: 190
Carbs: 11 grams
Net Carbs: 9 grams
Fat: 11 grams
Protein: 12 grams

Keto Cheeseburger Salad
(1 salad)
Calories: 498
Carbs: 11 grams
Net Carbs: 8 grams
Fat: 37 grams
Protein: 31 grams

For more keto recipes, check out:

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Hyman: The Food Fix

Hey folks!

I’m really excited to share the release of Dr. Mark Hyman’s book “Food Fix” on February 25th. 

If you are not familiar, Dr. Hyman is the 10 time New York Times bestselling author, mainly on the topics of nutrition. This time, Dr. Hyman has tackled the thorny topic of not just good human nutrition, but the importance for a regenerative food system to produce that food. 

This is controversial stuff…

It can be near career suicide mentioning these topics. It’s a quick way to get shadow banned on social media (or have one’s account closed outright). Not infrequently I scratch my head as to why Diana Rodgers and I tackled the Sacred Cow project, as the blowback and vitriol around a book and film that have not yet been released has been remarkable. 

Diana and I championed this cause because we see the need for a more nuanced discussion of topics like food production and climate change. I know Dr. Hyman fairly well, and he has similar values and a sense that the narrative has become one sided and is often at odds with reality. For example, the tagline for the Food Fix is “How to Save Our Health, Our Economy, Our Communities, and Our Planet–One Bite at a Time.” 

What many do not realize is the standard fare offered by the media and many governmental outlets is that the ONLY way to address climate change is via a shift to a largely vegan diet. There is absolutely no recognition of what that shift would do to the economy, particularly of developing nations, nor what it would do to rural communities, which have been crushed by the consolidation that typifies the industrial food system. 

This book is not abs and skinny jeans. It is not DIRECTLY a feel-good missive that seems to be what most folks look for these days. This may make the message tough for many to get excited about, but for some this will be both:

  1. A north star with regards how to begin thinking about these topics. 
  2. A ray of hope in an otherwise bleak landscape of nihilistic rhetoric. 

If you have some concerns around food security, sovereignty, climate change, and freedom, you will love this book. 

Click here to Pre-order Food Fix today.

As an exclusive gift for anyone who pre-orders, Dr. Hyman is including three bonuses. You’ll get his Longevity Master Class—an in-depth look at how to age better, his 10 Day Food Fix Reset, a master plan to promote better health and ethical choices, and an exclusive discount bundle from conscious shops, like FRESHPAPER, Stasher, and more.

 

 



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Life Lately

Hey there!

Mal and Quinn are on vacation this week, so I’m doing my best to unwind and relax with them. Of course, that’s easier said than done for me! 😉

If you haven’t had a chance to enter to win a charcoal deodorant from Primally Pure, there’s still time. I will pick a winner tomorrow!

And here’s a little update from life lately…

I recently tried the kale gnocchi from Trader Joe’s. I had high hopes for it after falling in love with their cauliflower gnocchi, especially when it’s cooked in the air fryer with nutritional yeast. Omgggg, yum! But, sadly, the kale version was NOT good… it was much too kale-y and dry. Whomp whomp. I still ate it (because I hate wasting food), but I will not buy it again. Have you tried it?

#STRONGMADESIMPLE is coming along! The format of the program is basically nailed down. It’s going to be 6 weeks with 4 workouts per week. Most focus on full-body, but some are upper and lower body-focused. And the best part is that you only need 2 sets of dumbbells and 30 minutes or less to complete the workouts.

If you’re interested in testing out some of the (FREE) workouts to get a feel for what they’re all about, you can sign up here. Each Monday of March, you’ll get a new workout to try out. It’d help me out a ton, and I’d really appreciate your feedback!

I’m loving pancakes with maple syrup + berries lately. It’s quite the tasty hack. You get lots of nutrients, fiber, and natural sweetness from the berries, but the syrup isn’t a total sugar bomb. I nuke 1/2 cup of frozen berries with a 1/4 cup of maple syrup, pour over pancakes, and it’s pure perfection! 🙂

Family update…

Mal, Quinn, and I celebrated Valentine’s Day with oysters, dinner, and drinks at Brothers Grill in Hanover. I had never dined there before and was pleasantly surprised! Its location is kind of blah, so I didn’t expect much, but the food and atmosphere were great. We’ll definitely visit again!

Quinn celebrated the 100th day of school by dressing up as a 100 year old Snow Bird! 🙂

Quinn has been loving Kids Baking Championship lately, so we worked together to bake his first double layer cake. It turned out great! 🙂

Murphy is living the #puglife. 

That’s all for now! I hope you guys are having a great week so far! 🙂

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Real Meals + Valentines

^^ One of my three Valentines!!

And here’s the other captured at school! I love seeing him in the wild.

We had a low-key V-Day this year and decided to stay home with the kids and do a special dinner at home. We go out to dinner a lot, and I never feel that we HAVE to go on February 14. So we had Mona Lisa Pasta baked ziti, parmesan broccoli, and opened some wine. We slow danced in the living room while the boys chased each other in circles!

For a special dessert, the kids and I walked to The Pie Chest and picked up 3 slices to surprise Thomas. One slice from each of us. Mazen made cards, and we pulled them out after dessert. Dark Chocolate, Cookies n Cream, and Coconut Cream Pie! Heavenly.

T and I watched the Taylor Swift documentary on Netflix after bedtime. It was SO GOOD and I didn’t want it to end!!!

Saturday

I went to my 8am workout class and then went directly to Mazen’s basketball game after where I met everyone (Matt, Thomas, Birch). Mazen scored his very first basket!!!

A much needed refuel: egg sandwich, blueberries, nana.

Saturday Adventures!

Birch walking around in his marshmallow suit always cracks me up.

Leftovers for lunch – a big old salad.

Sweet Potato How To

I’ve been roasting up a pan of sweet potatoes every other week (so the kids don’t get sick up them). They’re so good to put on salads too. I cut the sweet potatoes into fries, arrange on a baking sheet with parchment (so it’s easier to clean), toss with olive oil, salt and cinnamon and bake for about 40 minutes at 425 degrees.

Birch was a little under the weather over the weekend. We think he is about to get a bunch of teeth. He has red cheeks, tons of drool, and fussiness. I checked his ears and they looked ok, so we gave him some Motrin and extra love.

Galentines

On Saturday night I headed over to Sarah’s for a Galentines party! I told Sarah I was bringing her a dozen roses – on my dress! An old Stitch Fix fav! (You can always get $25 your first order via KERF 🙂 )

Sunday Relax

Daily Harvest smoothie bowl. (You can get $25 off your first box there too with the code katheats!) This was Black Sesame and Banana – loved the new flavor!

Someone was up before sunrise, likely teething again. Can anyone relate? I sent this pic to my friend – haaaalllp!

Missing weekend recaps on Monday mornings?

One of you commented yesterday that you missed my weekend posts. I have always liked writing a weekend recap because those posts are fun and easy to write. They take me so much less time to write compared to topic or recipe posts. That said, for a long time I’ve struggled with when to write them. On Sundays I’d much rather be playing with my family than sitting down to work. Writing those weekend posts started to hang over me the minute I woke up on a Sunday. I considered publishing them Monday afternoon and writing them Monday morning, but that leaves little room for flexibility. I haven’t wanted to push them to Tuesdays because the weekend seems a bit less relevant on Tuesday. So my compromise is to share weekend + weekly “lately” posts blended together when I can fit them in, likely on Tuesday or Thursday with topic posts on MWF. I hope you guys will continue to be understanding as I’m figuring out the best balance between motherhood and KERF.

Lately –> Real Meals

One more thing to note: Lately posts have been recategorized as Real Meals! Because that’s what they usually are 🙂

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Italian Navy Bean Soup Recipe

This Italian navy bean soup is quick to make, delicious (anything with bacon is delicious!) and actually quite filling, despite its lighter broth.

This is a hearty soup that fills you up with protein (both meat and plant-based protein) and fiber. Navy beans are the bean with the highest fiber content! So I tend to eat them a lot these days. And they are so, crazy delicious!

ThisItalian Navy Bean Soup fills a white bowl. You can see bits of bacon, mushrooms, tomatoes and plenty of navy beans sitting in a delicious broth.

The navy bean is a small, white bean with 19.1 grams of fiber per cup! It’s native to the Americas and has a mild flavor that goes well with just about anything.

NOTES ON THE BACON

I used Applegate turkey bacon for this. It has a very clean ingredient list and is the only bacon I eat these days. If you have access to good quality bacon, there is no reason not to enjoy this cut of meat in moderation. Just stay away from the main stream grocery store brands. They are heavily processed, packed with sugar and all kinds of not-so-great-for-you ingredients.

To make this soup, you’ll want your bacon cooked separately. I like to bake mine in the oven  at 400 F. for 15-20 minutes, but you can also cook it in a skillet. Whatever gets the job done.

HOW TO MAKE THIS SOUP

The instructions call for using a skillet to sauté your veggies and then combining everything in a large soup pot. However, to save dishes, you can certainly sauté in your soup pot. Whatever is easiest. I used two separate pieces of cookware only to save on time. I wanted to keep things rolling. So pick what is most important to you. Time or saving an extra dish.

An overhead view of this Italian Navy Bean Soup, looking down into the bowl.
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Copyright Information For The Gracious Pantry

ITALIAN NAVY BEAN SOUP RECIPE:

Italian Navy Bean Soup

Course: Soup

Cuisine: Italian

Yield: 10 servings

Calories: 208 kcal

Author: The Gracious Pantry

Ingredients

  • 4 oz. cooked turkey bacon
  • 3/4 cup chopped red onion
  • 4 oz. sliced mushrooms
  • 1 tbsp. oil
  • 28 oz. can diced tomatoes (no sugar added)
  • 8 cups chicken broth (no sugar added, low sodium is best)
  • 4 cups cooked navy beans (canned are fine with no sugar added - drain and rinse)
  • 1 tbsp. garlic powder
  • 1 tbsp. Italian seasoning

Instructions

  1. Cook the bacon separately, then stack and chop.

  2. In a skillet, sauté the onions and mushrooms in the oil. Cook them down well so they are nice and caramelized. Keep the heat on the lower side for this. Let it cook slowly.

  3. While that cooks, put the remaining ingredients into a medium to large soup or stock pot.

  4. When the bacon, mushrooms and onions are ready, add them to the soup and bring everything to a rolling boil. Reduce to a simmer and cook for 5-10 minutes, just to give the flavors a few minutes to really blend together.

  5. Serve and season with salt to taste.

Recipe Notes

Please note that the nutrition data given here is a ballpark figure. Exact data is not possible.

Nutrition Facts

Italian Navy Bean Soup

Amount Per Serving (1 cup (approximately))

Calories 208 Calories from Fat 54

% Daily Value*

Fat 6g9%

Saturated Fat 1g6%

Cholesterol 11mg4%

Sodium 1532mg67%

Potassium 716mg20%

Carbohydrates 28g9%

Fiber 7g29%

Sugar 3g3%

Protein 13g26%

Vitamin A 101IU2%

Vitamin C 22mg27%

Calcium 97mg10%

Iron 4mg22%

* Percent Daily Values are based on a 2000 calorie diet.



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