Category Archives: Learning Keto

Black Olive Zucchini Salad Keto Recipe

As a kid, I used to put black olives on each of my fingers…and thumbs…and walk around with my very creative snack. I wouldn’t touch zucchini, though. Today, I’ve grown more sophisticated, but not much! Before I share the ingredients, take joy in the fact that you can mix and match any low-carb veggies you like. You can leave out anything that makes your inner child wrinkle your nose and pout! That is the beauty of creative cooking…and being an adult! First things first…

Black Olive Zucchini Salad with Feta Cheese
Black Olive Zucchini Salad with Feta Cheese

What Makes This Keto

1. The Healthy Oils: dump the old oils that are inflammatory (corn, canola, vegetable, soybean), and bring in the healthy keto friendly oils (olive, coconut, avocado, grade-fed butter, ghee, nitrate-free bacon fat).

2. More Healthy Fats: feta cheese, black olives

3. Low-Carb Veggies: onions and peppers do have some natural sugars, and you’ll see people avoiding them, but for me, there is no substitute for the flavor of onions. Just don’t eat 6 of them a day!

4. The Salt: Himalayan Pink salt has micronutrients that table salt does not. And to avoid the Keto Flu, which is a loss of electrolytes (potassium, magnesium, salt), YOU NEED SALT. Especially if you’re doing clean keto, which means ingredients count. Dirty keto means people are concerned only with carb count.

Black Olive Salad Recipe

Cut, shake and stir the following:

5 celery stalks, I can pitted olives, as much or little feta cheese as you like, about 1/4 cup (omit this ingredient to make dairy-free), 1 small red onion, 1 green zucchini, 1/2 green pepper, 1 T fresh cilantro, 1 T balsamic vinegar, 2 T olive oil, 1 T dried chives, salt, pepper, onion powder. That’s it. Chill for a bit so the seasonings get al snug with your veggies, then show your fancy grown-up self at a party with an exquisite chopped salad that took you 10 minutes to make!

If you’re new to Keto, you might skip about the blog. I keep things simple ’round here, from recipes to explanations. Here are other posts you. May find helpful as. You start or continue rocking your keto journey!

Keto Meal Plans & Book

Keto “Potato” Chips

Beginners: Keep Keto Simple!

Keto Ice Cream in 90 Seconds!

If you happen to click links on the products I like, I earn a small commission from the purchase but you don’t pay a penny more. Thank you…it helps me continue creating posts to help you Keto On!

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Can You Drink Alcohol On Keto?

Keto Cocktails. Red Wine Sangria

Can you drink, imbibe, partake of a cocktail on the keto diet? Probably one of the more common questions. The answer to all questions is: you can do anything you want. But what are the consequences? Will it throw you out of ketosis? That, like all things, depends on your total carb count, your activity level, and your own unique body and biochemistry. But you know what? It’s cocktail-thirty, so let’s start with a Keto cocktail recipe!

Keto Sangria Recipe

Get out your blender, or make yours on the rocks!

Option #1: Blend 4 oz. red wine with ice, lime squeeze, 2 medium strawberries, 2-4 ounces of coconut milk and Pyure, a Keto friendly sweetener.

Note: The coconut milk I use has water, but it keeps it light and low carb. The brand is called “So Delicious.” I get mine at Costco, but it’s online as well. Pyure is a blend of stevia and erythritol, and it is my favorite sweetener.

Option #2: Use white wine instead.  It has slightly fewer carbs than red wine, depending on the brand, but I prefer the taste of red.  Also, vary your berry! Hmmm, how about blueberries or raspberries?

Option #3: For fizz, add in unsweetened, carbonated flavored water. I found a combo pack at Costco. The flavors are lemon, grapefruit, and raspberry lime. This does have a few carbs, maybe 2 per can, but you only need a splash to get that fizz that tickles your nose. And it’s cheap! Fifty cents a can. This is the brand.

Alcohol and the Keto Diet

Now, back to the questions about alcohol on keto. For you beer drinkers is, yep, beer is too high in carbs to be a consistent part of a strict keto diet. Wines are lower, but it will cost you 4-5 carbs per 5 ounce glass, depending on the type and brand. And hard alcohol is the lowest at 0 net carbs if it is unflavored, despite being made from fruits and grains, because fermentation and distillation converts that sugar to ethyl alcohol.

Cauliflower rice garnished with green onions
Keto Cocktail vodka in hibiscus tea

So while a vodka cranberry would be out because of the cranberry juice, you can do a lovely Vodka-Hibiscus Tea with a squeeze of lime, as pictured. Here is more info on Hibiscus Tea, which is super high in vitamin C. But beware that alcohol will affect you differently if you are fat adapted on the keto diet, meaning that your body is burning stored fat for fuel as opposed to carbohydrates. It’s a more complicated process than I am qualified to speak on, so for more on the science of  alcohol and ketosis as well as a fantastic reference for carb counts on alcohol, I refer you to a source I trust: Ruled.Me

If you’re new to keto, please poke around the blog. I do things simply ’round here, from explanations to recipes. Need a meal plan or book recommendation? Click here. Want a virgin drink? I promise you that you cannot beat these 90-second keto shakes. I am pretty much a newbie, so I cook simply and explain the basics so as not to overwhelm. I am THRILLED with how much better I feel on keto: so much energy, reduced depression, drastically reduced body aches and pains, and a slightly smaller butt.

Recipe Keto Meatballs

How to Make Low Carb Keto Meatballs

Making low carb keto meatballs without a starchy binder can be a challenge. Making keto meatballs with turkey instead of beef is even harder because of its lower fat content. But I find I like the less dense, less gamy flavor of turkey over beef. To each their own. The binder I use will work, whether you want to use beef, turkey, pork of any combination of those three. And Rao’s Marinara for dipping takes this over the top. It is a keto standard for being a very low-carb red sauce. Be sure to read labels! Rao’s Marinara is 4 net carbs for 1/2 cup while other sauces can be as high as 12-14 net carbs.

Keto Turkey Meatballs with Rao's Marinara
Keto Turkey Meatballs with Rao’s Marinara

Keto Meatball Ingredients & Instructions

Ground turkey (or beef or pork or a combo), egg, crushed nuts (almonds, walnuts, pecans), Kerrygold butter (if you’re using turkey), salt and pepper, Italian seasoning, garlic, chopped onions, freshly grated parmesan cheese, avocado oil for frying, Rao’s Marinara.

  1. Use a food processor or blender to crush nuts. 1/4 cup is plenty. I used half almonds and half pecans.
  2. In a mixing bowl, combine one (1) pound of ground meat, one (1) egg, the crushed nuts, 1 ounce of melted Kerrygold butter if you’re using a very lean meat, 1/2 t Italian seasoning, salt and pepper to taste, 1 t minced garlic, 1 T parmesan, and 2 T chopped onions (optional)
  3. Shape your meatballs smaller than a ping-pong ball if you’d like to cook on stove. That is my preferred method during the hot summer months because it’s faster than the oven.
  4. Cook on medium high heat in avocado oil. Cover for 5 minutes and then flip meatballs over, cooking until they are nicely browned.

Serving Suggestions for Keto Meatballs

Making any meal pleasing to the eye is part of the fun, and it adds flavor. So chop scallions to top your meatballs. Or saute peppers and spinach serve them on a bed of vitamin-rich vegetables. Extra parmesan is never a bad idea. Heat up low-carb Rao’s marinara for dipping. And make sure you leave yourself room for dessert. How about a Keto shake. If you already have a great blender, then you can whip up some Keto ice cream in barely a minute!  This is the blender I have had for over four years…the single serving cups allow you to blend directly in them so you’re not having to wash the larger container.

Keto strawberry cheesecake shake
Keto Strawberry Cheesecake Shake

Bon appetite!

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