Craving Pasta?

Every so often a person can miss pasta. Choosing a low carb lifestyle doesn’t allow pasta bingeing. However, have you considered shiratake mushroom pasta? Plant based, vegan, keto and paleo friendly.

Consider trying an alternative called “pasta zero” or miracle noodle including spaghetti, angel hair, and fettuccine options. Found in the refrigerated produce section at your grocery store (often next to tofu).

Upside: it tastes and has texture like pasta and even chews like pasta. Extremely low carbs (made from mushrooms) and easy to flavor well with cheese or sauce or clear soup like miso or ramen stock. Easy to prepare. Keep reading for my take on easy prep when I use these noodles

Downside: found in refrigerated produce section (again, mushroom) so limited shelf life. It’s not inexpensive if you compare it to regular semolina pasta. Has a bit of an earthy smell to it (hey, mushrooms again) but can be easily rinsed away. Contains konjac flour.

I have found these noodles at my local grocery stores, Walmart, Target, and Publix

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Prep hack: (1) Rinse using a colander and let drip dry, leaving some moisture. Transfer to a microwave safe bowl and add one tablespoon of butter. Add 1/4 cup of freshly grated Parmesan cheese, salt pepper and parsley. Microwave for 60 seconds, stir,microwave for 30 seconds, then enjoy!

Prep hack: (2) include almond oil instead of butter, any cheese you prefer, a few tablespoons of your favorite sauce, chalula for a spicy kick, or simple like “aglio i olio” flavor.

Prep hack: (3) my family often chooses for ramen for take-out. I order tonkatsu, remove their ramen and use the liquid broth for my rinsed and warmed mushroom noodles. I get all the flavor and none of those carbs. I have ordered just the tonkatsu without the ramen, but that always seems to require an explanation.

Prep hack: (4) Remember that without some type of oil or butter, the noodles will stick together and become a blob when dry. I use the noodle like I would regular pasta, building flavors. After rinsing to drip dry, I pour on 1 cup of super hot vegetable broth (or chicken broth) and let that flavor soak in. It adds a richness to the noodles. These noodles do not need to be boiled like regular noodles. They only need to be warmed to eat.

Remember to consider the konjac flour element. It is known to expand in the stomach and some people are sensitive to that ingredient. Always read the contents when trying new foods.

Comments and questions are welcome.

Until next time! Enjoy!

Easy Keto Quiche

Hello friends, here is a Simple keto homemade quiche that is healthy, delicious, and serves as a starting point to customize as you like it.

First, use a keto crust from any “keto bread” recipe. Spray your pie pan with Pam and place the crust in the pan, using a fork to poke holes in the dough to aerate while baking. Bake this crust for 15-20 minutes until golden brown. Set a timer.

Meanwhile, make the filling from 3-4 beaten eggs, 4-5 pieces of breakfast turkey sausage (crumbled), or you can use 6 pieces of crispy bacon (crumbled). Add 1/3 cup half and half. Add 1/2 c shredded cheddar cheese and 1/2 c shredded mozzarella cheese. Add 1 tsp salt, 1 tsp pepper, 1/2 tsp garlic powder and 1/2 tsp onion salt. Stir to mix.

Fill your warm crust with the egg mixture and add more sprinkled cheese on top, then bake on 350 for 20 mins until the cheese on top is crispy.

Allow it to cool for 10-15 mins before cutting.

You can customize your flavor profile by adding spices to your egg mixture. Consider extra sharp cheese, pepper Jack cheese, Tobasco, Chalula, or additional spices.

I made a second version without a crust. It cut beautifully and tasted yummy! So you can customize this recipe for your own needs!

Enjoy your Quick Quiche!

Until next time.

Comments are always welcome.

Munchies Keto-style

Staving off the urge to munch will happen to the most dedicated person with a keto lifestyle. The trick is to have ready the items that won’t throw you off your game.

Stock a few key snacks to satisfy the crunchy, salty, sweet, or game day craving.

Sweet and salty

Remember to read the nutritional information to keep you on track. We can have guilt-free snacks without becoming an extraordinary baker or chef. With a bit of planning, give yourself a way to satisfy the munchies and still stay keto.

So what is your go-to snack of choice?

Until next time!

Comments and questions are welcome!

P.S. Disclaimer. This blog is not sponsored by any company, vendor, or products at this time. The photos in this post are from my pantry and frig, images taken myself.

Proof of healthy choices

How are you feeling? More energy? Motivated? Sleeping better? Looking forward to the day? Less tired? More organized? Improved skin? How is your attention and mental clarity?

These questions are answered with honest reflection as we start noticing results of healthy choices with our nutrition, exercise, and overall general well-being.

As progress continues, and answering these questions affirms that your healthier choices are improving your overall health and self esteem. HOLD ON TO THAT. You CAN help yourself and it DOES make a difference.

If you need more proof there are simple things you can do to measure progress in an objective and quantifiable way. First, consult your healthcare provider about blood tests for a regular physical check-up. Alternatively, you can pay for lab tests out-of-pocket at a number of screening test labs in your area without a physician’s order.

Start with blood pressure. One can often expect BP improving after weight loss. Blood pressure machines for home use are widely available. Check your local pharmacy as well. CVS, Rite-Aid, Walmart, and Walgreens often have public machines for customers use.

I have a strong family history of type 2 diabetes, and my blood results are now within normal limits. (No diabetes.). Prior to weight loss I always had borderline and pre-diabetes results. Since the teenage years I have been anemic but now my blood count is normal despite being a pescatarian. Thyroid and cholesterol are also within normal limits.

For me, comparing results is what I need to show myself that I am taking the necessary steps to a healthier lifestyle for myself and my children. A thyroid panel, comprehensive metabolic panel, complete blood count with differential, and lipid panel is a basic place to start.

Discuss with your trusted health professional and decide how you might keep track and confirm your healthy progress.

Comments are welcome.

Until next time!

Tortilla Pizza Low Carb keto-friendly. Mission whole wheat carb balance tortilla (2 net carbs). Another option- Mission carb balance spinach tortilla (net 3 carbs). Boar’s Head hot capicola 28 grams (also called hot capi). Mozzarella cheese 28 grams.Spice as you desire. I use pizza seasoning, garlic powder, onion powder, parsley, a tiny sprinkle of cayenne pepper or red pepper flakes. Place on foil sprayed lightly w cooking spray. Bake at 425 for 10 minutes. Net 2.7 carbs, 214 calories. Other options include adding pepper jack cheese 21 grams with 80 calories OR avocado oil 1/2 tsp zero carbs with 8 calories. Try ham or Turkey or knockwurst for 28 G protein. The options will keep it interesting!

Continue reading “Tortilla Pizza Low Carb keto-friendly. Mission whole wheat carb balance tortilla (2 net carbs). Another option- Mission carb balance spinach tortilla (net 3 carbs). Boar’s Head hot capicola 28 grams (also called hot capi). Mozzarella cheese 28 grams.Spice as you desire. I use pizza seasoning, garlic powder, onion powder, parsley, a tiny sprinkle of cayenne pepper or red pepper flakes. Place on foil sprayed lightly w cooking spray. Bake at 425 for 10 minutes. Net 2.7 carbs, 214 calories. Other options include adding pepper jack cheese 21 grams with 80 calories OR avocado oil 1/2 tsp zero carbs with 8 calories. Try ham or Turkey or knockwurst for 28 G protein. The options will keep it interesting!”

Lovely Dinner Out

Healthy choices

Classic Caesar Salad with grilled Salmon

Seared Pacific Ahi Tuna with dressed greens, pickled ginger, wasabi, sesame seeds

Eating healthy at a local restaurant tonight is a nice treat! Busy place for a Thursday night 5:30pm dinner reservation, but oh-so worth it!

Keto-friendly ✅. Delicious ✅. Socially distant seating ✅. Quality time with family ✅.

Enjoy! Until next time! ✌️

Eating Out Keto Friendly

Shrimp Cocktail, Deviled Eggs, eating out

Eating Out Keto-Friendly

No need to avoid eating out at restaurants while on a keto diet. Restaurants typically have a few options for you to choose from, some with a few modifications and wise choices.

Here are a few that I have found to be helpful:

Choose grilled or baked instead of fried. Choose blackened shrimp instead of battered and fried. Choose miso soup instead of french onion or broccoli cheddar. Choose club soda with lime instead of a regular soft drink. Choose stevia instead of regular sugar. Choose charcuterie board instead of nachos (avoid crackers and jams). Choose shrimp cocktail instead of tacos. Choose omelet with cheese instead of pancakes or waffles. Soooo… plenty of options that make great keto sense!

Be wary of sharer platters! Don’t get caught eating all of the carbs because the other person has the protein. Best to order specifically for your needs.

Accommodating dietary needs such as gluten-free, shellfish or peanut allergies is part of a good restaurant’s repertoire. During these unprecedented times, many menus are online. Preview and be prepared before you arrive. Restaurant staff are prepared to answer questions about nutritional content and provide alternatives for you.

Your Server will accommodate your requests. Don’t be “that guy” who is the difficult patron. After all, if you enjoy the food, you may become a regular!

So, I have six nieces and nephews in the restaurant business and have two close friends that own local restaurants. Just from their personal POV, special requests are common and are readily accommodated as much as possible for all patrons.

So eat out and enjoy!

Until next time!

Chewy crunchy Parm-mozzarella crisps

Chewy Crunchy Parmesan-mozzarella Crisps

Get all the mouth feels with this keto- friendly snack. Yes, it’s easy. Yes, it’s fast. Yes, you most likely have the ingredients already in your frig and pantry.

Allow me to digress for a moment. I started my Keto plan on May 26, 2020 when I quit the gym (Pandemic) and still needed to get healthier, satisfying my long term goals for a stronger healthier me. On December 26th, seven months sticking to the plan, I have lost 52 lbs and counting.

I have eagerly made this a life change rather than simply a weight loss diet. My blood tests confirm better glucose, lipids, and enzyme values. Even blood pressure has improved with over-the-counter vitamin supplements. Skin, hair, and nails are healthy and strong too. Energy is a big ✅ as well!

Back to the crisps. 180 grams shredded mozzarella, 90 grams freshly grated Parmesan. Sprinkle each of dried basil, Italian seasoning, parsley. Mix gently with a large spoon. Obviously you can spice it up however you like, whatever is in your favorite spice profile. I might try garlic and fresh black pepper next time! Preheat oven to 350. Place foil on a baking pan and spray w cooking spray. Your crisps will stick like glue if you don’t spray. The spray also allows crispy edges during the bake. Use a large melon baller or small ice cream scoop to make a mound on the foil at least 2 inches apart for spreading. Bake for 12-15 mins watching closely for oven temp variations. Allow to cool for 5 mins before peeling them from the foil. Enjoy!

Questions? Please comment and I’ll reply ASAP. ✌️

Until next time!

Tuna Poke Bowl

Quick lunch

6oz poke grade fresh tuna, cubed, marinated in a mix of 1/4 c soy sauce, 1/4 tsp red pepper flakes, and 2 Tbsp rice wine vinegar. Wedge 1/2 ripe avocado. Do ahead tip: Pickle 1/2 slice of red onion by soaking onion in white vinegar for an hour.
Assemble your bowl with 1 and 1/2 cups of lettuce (spring mix or romaine.) Drain off the marinade from the tuna and sprinkle with white and black sesame seeds. Place tuna on the bed of lettuce. Garnish with avocado wedges, pickled onion slice and sliced ginger (from a jar, found in the international food section of most grocery stores).

Traditionally, the tuna sits on brown rice or other grain but omitting rice makes it a keto-friendly satisfying tasty lunch bowl. Packed with protein , flavor, and texture, it makes a beautiful lunch.

Don’t be afraid to customize your poke bowl! Enjoy!

Quick lunch tuna poke bowl.

Until next time!