Tag Archives: ketogenic

Read Labels! Make Homemade Keto Ranch

Homemade Keto Ranch with Vegetables
Homemade Keto Ranch with fresh veggies

Summer means crisp fresh veggies, so how about some homemade keto ranch dressing for dipping? As much as I can, I aim for clean keto, meaning I consider more than macronutrients. I consider the ingredients as well. With regard to salad dressings from the store, that means oils. It’s tricky to find one NOT made with soybean or canola oils, both of which are inflammatory, and inflammation is the root of a plethora of aches and pains and health problems in general. So I set out to buy herbs to make my own ranch, and thought I would grab a small jar of mayo. I’ve seen a true avocado oil mayo at Costco, but alas, I was at Wallymart. Hark, look what I found!

Reading labels, looking for non-keto ingredients
Reading labels, looking for non-keto ingredients

But wait just a second. Let’s not be too quick with the harkness. Instead, it’s: Oh, no, look what I found! Canola and soybean oils in plain site in the ingredient list. Inflammatory oils. And corn starch, too. So Hellmanns’s markets it as Avocado Oil Mayo, charges you more, and still puts crap in it. So poo on Hellman’s, I’m making homemade keto ranch dressing.

Homemade Creamy Keto Ranch Dressing
Homemade Creamy Keto Ranch Dressing

Homemade Keto Ranch Recipe:

Mix the following: 1/2 cup of sour cream, 1 tablespoon of heavy whipping cream, and a pinch of all the rest of this stuff, in order of largest to smallest pinch: onion powder, dill weed, chives, himalayan pink salt, pepper, lemon juice and pickle juice.

Just look at that lusciousness! I didn’t even need the mayo. And before the keto police bash me with their keto baton for the picture with carrots and tomatos, it’s a measly TWO baby carrots for less than one net carb and THREE measly grape tomatoes. Not advocating giant piles of carrots here. 🙂

If you’re new to keto, please poke around the blog. 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.

Click the following links for some basics:

Stock Your Keto Kitchen

Make Ice Cream Shakes in 90 Seconds

Get your crunch on with a 1-Minute Keto Cracker

Check out the One Keto Book I Bought

If you don’t know Fathead Keto Pizza, You Must!

Advertisements

Recommended Keto Book & Meal Plans

Recommended Keto Book
The Keto Diet, by Leanne Vogel

Keto meal plans for $ .26 per day? I’ve had people ask me for meal plans, but I cannot beat the price of one of the industry’s Keto Queens in the world: Leanne Vogel. So take a look at her meal plan deals. It is her first keto book that I love, one comprehensive resource that offers flexibility, humor, and empathy.

I have been doing this keto WOE (way of eating) for about a year, and still consider myself a newbie. Like most keto warriors, I have experienced confusion and conundrums, missteps and masterpiece recipes, and also victories and benefits and experimentation that have convinced this is the way of eating for me. I cannot believe the energy I now have, and I am off 3 out of 4 drugs for depression and fatigue. Friends of mine have taken notice, and I’ve hosted keto sampler parties to spread the good news, and started this blog in January 2018. I am THAT stoked about it. I was outside drinking my vitamin-rich Hibiscus Tea and having some quality me time, so I recorded a few pages as I flipped through the book.

Read Reviews of the Keto book

Click Here To Read Reviews or Buy It. Let me share why I like it. First, I trust it. There are 4 solid pages of sources the author used to write it. I belong to some chat groups online. Most are very supportive, but there are some serious keto police out there nagging, and lots of cases of the blind leading the blind, offering inaccurate advice. Second, it has gorgeous pictures, and lots of them, on every recipe! Third, the organization. There are sidebars and graphs and cross references. Fourth, the options. The author has alternatives for people with varying food tolerances, so dairy free or nightshade free? It’s all covered. And fifth, the author covers the nitty gritty: the keto flu, constipation, bad breath, all of it! The author has a website with so much info as well: Healthful Pursuit.

Screen Shot 2018-03-25 at 3.29.08 PM

What Keto Has Done For Me

I hope Keto can do for you what it’s done for me, first and foremost, give me hope that I will never be a slave to food again. And that I can prevent disease and continue to enjoy less pain in my joints, more energy, less brain fog, and more. For a few ideas on how to stock your keto kitchen, I wrote this post. Please poke around the blog…I keep ads to a minimum so that you can read uninterrupted. You will see links to products I like, and if you choose to buy them, you will pay NO additional costs but I will earn a small commission. Thank you! I’d love to hear any stories you may have about discovering a keto version of a favorite non-keto snack or meal. Share in the comments. We are all doing this keto life together, no matter the version of keto that we choose for ourselves, from lazy keto to strict. Best of luck and Keto On, Warriors!

If you choose to buy this book or any products I recommend through links on this blog, I will earn a small commission, but you won’t pay one extra penny. I appreciate your support!

Keto Turkey Marinara Soup

Keto Turkey Marinara Soup
Keto Turkey Tomato Soup Made with Rao’s Marinara

Soup is a fantastic option for the budget, because you can incorporate all the veggies you have leftover at the end of the week that need to get used before they become compost material. That is exactly the method I used for coming up with Keto Turkey Marinara Soup! It allows for variety in flavor, experimentation which I find really important for eating keto, and it can be used throughout the week so you don’t get caught without a meal plan. Plus it’s a one-pot dish so clean is easy.

What I did for this soup is use leftover turkey broth that I made by boiling the heck out of raw bones. So the broth went into a large pot along with all the leftover veggies that I chopped. I added Kerrygold butter for healthy fat and amazing flavor, romano cheese for more of the same, Rao’s Marinara, the leftover turkey from making the broth, and spices. I heated it just shy of a hard boil for ten minutes, then turned it off and covered for 20 minutes. Since there are no chunky, carb-heavy, insulin spiking potatoes, the soup cooks quickly. And using low-carb Rao’s Marinara means it will already be perfectly flavored, a real time saver. I always have several jars on hand for quick meals so I don’t get caught empty-handed for meal ideas.

Ingredients for Keto Turkey Marinara Soup

Ingredients for Keto Turkey Marinara Soup: 6 cups turkey broth – 2 cups Rao’s Marinara – 2 cups turkey from the bone – 2 cups chopped broccoli – 1/4 cup Kerrygold butter – 1 medium onion – 2 bell peppers – 1/2 yellow zucchini – 4 baby carrots – 2 celery stalks – 1 cup shredded romano – 1/2 teaspoon cayenne pepper – 1 teaspoon dried basil – salt and pepper to taste

Remember to read labels!. Rao’s Marinara has 4 net carbs per 1/2 cup. I’ve seen sauces as high as 14 carbs for the same size serving.

Options:

  1. Carrots and onions are higher in sugar than the other vegetables, so they are used sparingly. Feel free to reduce or leave out.
  2. To make dairy-free, leave out romano cheese and replace butter with avocado oil.
  3. If nightshades are problematic, this would still be savory without the marinara.
  4. Choose your own color bell peppers. I used yellow, red and orange.
  5. Kerrygold butter is made from grass-fed cows, for the proper Omega 3/6 balance.
  6. Use chicken instead of turkey. Experiment!

If you’re not sure where to find these ingredients or would like a keto resource in print, they are listed below. Keto on, Warriors! For more details on how to get your pantry keto-ready, see this Stock Your Kitchen post.

Rao’s Marinara          Kerrygold Butter       Keto Book that got me started