Keto Braised Short Ribs Recipe!

It’s been a while since I’ve done a new recipe for this site, mainly because the longer I’m keto, the more my meals consist of grilled meat and a side or two.  Doesn’t mean I don’t like to try new recipes, it just means that my default is throwing stuff on the grill.

However, a few things all converged last week that made me want to try something new.  #1, my grocery store put short ribs on clearance.  I don’t normally like to buy short ribs because they are usually $6-$8 a pound and most of that weight is bone.  I like meat and not spending very much money so most of my meals consist of the cheapest meat I can find.  And #2, Kettle and Fire contacted me about sponsoring my podcast and were nice enough to send me a few boxes of their broth.  I gotta say, I don’t normally have much to do with beef broth because I don’t normally buy the cuts of meat with the bones I would need to make it (as opposed to chicken broth which I make about twice a month and cook everything in) but my goodness, I might be missing out.  Their beef broth was almost creamy and made this recipe absolutely amazing.  The best part is as a sponsor, if you want to grab some for yourself you can either click here to order or use code MYSUGARFREEJOURNEY at checkout to save 10%.  Great stuff!

Keto Braised Short Ribs Recipe Walkthrough

I actually made this recipe twice so the recipe I’ve included here are from the second time after I tweaked a few things. I’m a bit of a “trial and error” chef but thankfully I’ve been a bit inspired lately from my monthly conversations with Carrie Brown. The full recipe is included below but this is the walkthrough on how I did it.

First I preheated the oven to 350° and put my dutch oven on the stove over medium heat. I melted 2 tablespoons of coconut oil in the pan and chopped up 2 onions. 4 carrots and about a half pound of green beans. Threw them in the pot and sauteed them for maybe 5 minutes.

Next up I took all the short ribs and laid them out on my cutting board and absolutely coated them with kosher salt and pepper. Now I like a LOT of salt so you will have to adjust according to your taste nut I find it almost impossible to put too much salt on something. After you salt the meat, let them sit for a few minutes.

Next I transferred the veggies to a plate, out another 2 tablespoons of coconut oil in the dutch oven and cranked the heat to high. Then I put the ribs in the pan for about 45 seconds on each side, just enough to give them a nice sear. Then I transferred all the ribs to another plate. Then I poured the red wine into the pan and scraped up any brown bits from off the bottom of the pot. Be careful because the wine will be boiling and you don’t want to splash yourself.

 

Then turn the heat down to medium and add the Kettle and Fire Bone Broth and tomato paste to the wine.  Stir until tomato paste is dissolved.  Add veggies and then ribs to the pot, place sprigs of Rosemary and Thyme on top of ribs, cover and bake for 2.5 hours.

Once you remove from the oven, let it sit for about 30 minutes.  The ribs should be falling off the bone and be fork tender.  Serve over some cheesy cauliflower mash and ladle the wine and broth mix liberally over the meat and veggies. Enjoy!

You can find all my recipes here.  If you make this, please give a shout out to @MySugarFreeJrny on Instagram or leave a comment below.  Thanks!

Keto Braised Short Ribs Recipe

Keto Braised Short Ribs
Author: 
Recipe type: Dinner
Cuisine: American
Prep time: 
Cook time: 
Total time: 
Serves: 6 servings
 
My delicious low carb recipe for braised short ribs
Ingredients
  • 4 Tablespoons coconut oil
  • 2 onions, diced
  • 4 Carrots, sliced
  • ½ lb green beans, cut about 1 inch long
  • 4 lbs short ribs
  • 1 cup dry red wine (or cooking red wine)
  • 1 box Kettle and Fire Bone Broth(or 2 cups bone broth)
  • 1 4 oz can of tomato paste
  • Salt and pepper to taste
  • 2 sprigs fresh thyme
  • 2 sprigs Rosemary
Instructions
  1. Preheat oven to 350° F
  2. Put half of the coconut oil in a dutch oven over medium heat, add veggies and saute for 4-5 minutes
  3. Salt and pepper ribs heavily
  4. Remove veggies to plate
  5. Place remaining coconut oil in pot and turn heat to high.
  6. Braise ribs on all sides for about 45 seconds per side. Transfer to plate as you finish.
  7. Pour wine into pot and use spatula to scrape bottom pan to deglaze
  8. Turn down heat to medium and add broth and tomato paste. Stir until paste is dissolved
  9. Add veggies and ribs to pot. Bake in oven for 2.5 hours
  10. Remove from oven and let stand covered for 20-30 minutes
  11. Ribs should be fork tender, serve over cauliflower mash.

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How Long Do Ketogenic Diet Side Effects Last?

Getting started on an LCHF or Ketogenic diet can be a little challenging for most people that have spent a lifetime on crappy high carb foods.  It’s not uncommon to feel a little lethargic and start going through some serious carb withdrawals.  I remember sitting at my computer the first week of my new way of eating and desperately wanting to drive to the store and pick up a pint of Ben and Jerry’s.  Carb addiction is a real thing!

The good news is that most of the issues felt when starting a ketogenic diet are short lived.  The most common timeframe most of us see is the carb cravings peak at about day 3 and then slowly taper off (as long as you don’t cheat) over the next week or so.  You feel most of the benefits of fat adaption by the 6 week mark and see continued improvements for as long as six months.

The good news is that there are several things you can do to make the adaptation phase go a lot smoother.  I have gone into a lot more detail explaining how to fix the Keto Flu here but the most important thing you can do is to drink more water, eat more salt and eat fat to satiation.  Don’t worry about cutting calories, just be sure to not get hungry.  It will make dealing with cravings a lot easier if you aren’t also dealing with hunger.

Those of you that are reading this and more experience on this way of eating, how did you deal with the side effects?  Let me know in the comments below!

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Keto No Bake Cookie Recipe!

It is getting to be about that time of year where everyone is making cookies and all us poor ketoers just have to watch from a distance and be sad.  LOL!  Of course we don’t because there are tons of sugar and grain free dessert options available for us to enjoy.

Keto No Bake Cookie Recipe!

Here is one of the simplest keto cookie recipes you will ever see because you don’t even need to bake them!  Just mix the ingredients and freeze for a few minutes and they are ready to go.

Keto No Bake Cookie Recipe!

As always, if you make the recipe, take a pic and tag @MySugarFreeJrny on Instagram, I would love to see it.  You can find all my recipes here and if you have any questions, let me know in the comments below. Thanks!

Keto No Bake Cookie Recipe!
Author: 
Recipe type: Dessert
Cuisine: Keto
 
A delicious and easy to make sugar and grain free cookie recipe
Ingredients
  • 2 tablespoons real butter
  • ⅔ cup all natural peanut butter (or your favorite nut butter!)
  • 1 cup unsweetened all natural shredded coconut
  • 4 drops of sweetener (vanilla stevia for taste)
  • Please note* if using a granulated sweetener add it to the butter when microwaving to melt.
  • 1 tablespoon cocoa powder (optional)
Instructions
  1. In a microwave safe dish, melt butter
  2. Stir in peanut butter until smooth. If you chose to make with cocoa powder, add it now.
  3. Add stevia and coconut. Mix well.
  4. Scoop 2″ spoonfuls onto a sheet pan.
  5. Freeze for 5-10 minutes.
  6. Take out and enjoy!

Keto No Bake Cookie Recipe!

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Does a Ketogenic Diet Cause Inflammation?

In 2006, The American Journal of Clinical Nutrition released a study headed up by Dr Carol Johnston that seemed to show that the Ketogenic diet increased the amount of inflammation in the bodies of their test subjects.  Since then, every once in a while someone will cite this report as proof that the Ketogenic diet causes inflammation.  Let’s take a look at this study and see what it says.

Inflammation?

The key line of the study is under the results heading where it says “However, inflammatory risk (arachidonic acid:eicosapentaenoic acid ratios in plasma phospholipids) and perceptions of vigor were more adversely affected by the KLC (Ketogenic Low Carbohydrate) than by the NLC (Non-Ketogenic Low Carbohydrate) diet.”

The key line here is the increase in the amount of Arachidonic acid in the blood of the ketogenic dieters.  Arachidocic acid is an Omega-6 fatty acid known to promote inflammation in our bodies.  So what does that mean?  It means they were eating some wildly poor quality meat on this diet that contained large amounts of Omega 6 and very little offsetting Omega 3 fatty acids.

Bad Nutrition

Another clue was in the description of the nutritional content of the diets. “The NLC diet had ≥ 67% of the recommended dietary intakes for the micronutrients; the KLC diet was less nutritious: fiber, vitamin E, folate, iron, magnesium, and potassium were <67% of recommended dietary intakes.”  While we can’t see exactly what the participants ate, this description of the nutritional content of the diet tells us that the ketogenic people were probably not being counselled to eat either leafy greens or organ meats which is typically where those nutrients come from on a ketogenic diet.  (Either there or from very high quality fats which I’m pretty sure they weren’t getting either)

In short, this study put participants on a diet that while being technically ketogenic is not the whole foods diet consisting of high quality fats that most practitioners of the ketogenic diet strive for.

Lack of Vigor?

Something else that is mentioned in the results is that the “perceptions of vigor were more adversely affected by the KLC than by the NLC diet.”  It should be noted here that this was only a 6 week study so participants were probably only just beginning to be keto-adapted and were probably experiencing the “keto flu” that usually accompanies the transition phase of the diet.

Even with all these caveats it is still surprising that there was an increase in the amount of inflammatory markers because one thing that the ketogenic diet has been shown to do time and time again is to decrease the total amount of inflammation regardless of food quality by reducing the amount of free radicals created by cells.  Ketones are a “cleaner burning” energy source than glucose so less metabolic waste is produced as they are used for energy which in turn produces less inflammation throughout the body.  My guess would be that if this experiment would have been continued for another 6-8 weeks, they would have seen the typical drop in inflammation usually seen on the ketogenic diet.

I can tell you from personal experience that one of the things that happened when I first started the ketogenic diet was I lost s much inflammation that my wedding ring flew off my finger after just a few weeks eating this way.  It wasn’t the weight loss, it was just the loss of inflammation in my fat sausage fingers that made them small enough to lose my ring forever.  Still kind of sad about it.

If you are at all concerned about inflammation, you can request a CRP Test from your Dr which will measure the amount of C-Reactive Protein in your blood, a marker of inflammation.  Taking a test both before you start the diet and perhaps 2 months after you start will give you a good idea of your personal levels of inflammation and how the ketogenic diet is affecting you.

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Does a Ketogenic Diet Cause Inflammation?

 

Keto Bacon and Cream Cheese Pinwheels Recipe!

Keto Bacon and Cream Cheese Pinwheel Recipe!

Sometimes you just want an easy to make lunch that is delicious.  Just kidding, that’s literally the only kind of lunch I ever want.  I’m a busy guy!

Lay out the lunchmeat

These bacon and cream cheese pinwheels are not only easy to make but they are a fun little thing to make with my granddaughter.  She thinks they are a fun little project that makes a cool snack and anything I can do together with her pretty much makes my whole day.

Top with cream cheese, onions, ranch dressing and bacon

A little note about the ranch dressing, I make my own by first making my own mayo then adding a ranch dressing powder that contains no fructose but it is certainly possible to buy a sugar free variety off the shelf.  You can also order a very tasty variety from Primal Kitchen that not only has no sugar but is made from Avocado oil instead of the canola that is normally in store bought varieties.

Wrap up tightly and cut

If you decide to make this for yourself, please tag @MySugarFreeJrny on Instagram so I can see.  Thanks!

Low Carb Bacon and Cream Cheese Pinwheels
Author: 
Recipe type: Ketogenic
Cuisine: Snack
Prep time: 
Cook time: 
Total time: 
Serves: 5 servings
 
An easy to make snack that is ketogenic and tasty!
Ingredients
  • 8 slices of lunchmeat (salami or ham)
  • 5-8 slices of cooked bacon
  • 1 package of cream cheese, softened
  • 3 teaspoons ranch dressing
  • ¼ cup scallions or green onions
Instructions
  1. Place lunchmeat on cutting board, Overlapping 4X2
  2. Spread ½ package of cream cheese on the slices of lunchmeat
  3. Add ranch seasoning and scallions
  4. Lay strips of bacon across cream cheese
  5. Roll the pinwheels as tightly as possible
  6. Cut them into 1-2” pieces
  7. Serve as a delicious appetizer!

Keto Bacon and Cream Cheese Recipe!

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Ketogenic Cauliflower Breadsticks Recipe!

Ketogenic Cauliflower Breadsticks Recipe!

When I was a kid (who am I kidding, I was like this well into adulthood!!) I could not eat enough breadsticks.  We would buy Little Caesars pizza and I was far more interested in the crazy bread than the actual pizza.  Pizza Hut came up with the stuffed crust pizza where you basically turned the pizza crust into a cheese breadstick and I was in heaven.  And when I think about all the poor Olive Garden waiters that had to go back and forth from the table to keep my basket of breadsticks full, well…let’s just say that they earned their tip.

What I’m trying to say is that I like breadsticks so I have been very interested in a Keto recipe that would put breadsticks back on the table.  Not only is this recipe Low Carb but when you serve it with my low carb red sauce as a dipping side, holy moley life is good.  What I’m trying to say is that this is the recipe for low carb breadsticks the world needs.  If not the world, then definitely me.

You can find all my recipes here.  You can see a list of sugar free pasta sauces here.

Keto Cheesy Breadsticks
Author: 
Recipe type: Appetizer, Ketogenic
Cuisine: Ketogenic
Prep time: 
Cook time: 
Total time: 
Serves: 5 Servings
 
A Low Carb, High Fat Breadstick recipe
Ingredients
  • • 1 head raw cauliflower, riced
  • • ½ cup shredded Mozzarella Cheese
  • • ½ cup shaved Parmesan Cheese
  • • 1 large egg
  • • ½ tablespoon freshly minced garlic
  • • ½ tablespoon freshly chopped basil
  • • ½ tablespoon freshly chopped Italian flat-leaf parsley
  • • 1 teaspoon salt
  • • ½ teaspoon ground black pepper
  • • ¾ cup shredded Mozzarella Cheese
Instructions
  1. Preheat oven to 425°F and line a baking sheet with parchment paper.
  2. To rice the cauliflower, core it and break it into florets. The place into food processor and pulse until consistency of rice. (Or, you can use pre-riced cauliflower found in grocery stores.)
  3. In a large bowl, mix the riced cauliflower, ½ cup shredded Mozzarella cheese, ½ cup Parmesan cheese, 1 egg, ½ tablespoon fresh garlic, ½ tablespoon fresh basil, ½ tablespoon fresh parsley, 1 teaspoon salt, and ½ teaspoon black pepper until combined and holds together. Place the mixture onto the lined baking sheet and spread out into a rectangle. (The amount of breadsticks depends on how thin you spread it.)
  4. Bake in the preheated oven for 10-12 minutes. Remove from oven and top with ¾ cup shredded Mozzarella cheese and return to oven to continue baking until the cheese is melted and starting to brown. Cool about 10 minutes and cut into 'breadsticks'.
  5. Serve with red sauce, garnish with parmesan cheese! (My Sugar Free Pasta Sauce Recipe can be found here)

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Keto Zucchini Dip Recipe!

Keto Zucchini Dip Recipe!

Keto Zucchini Dip Recipe!

This week’s recipe is something I threw together for the first time last week when my son came over and we were munching on pork rinds.  We wanted something tasty and for some reason I was out of salsa, which never happens….except it did I guess.

Turns out this is an amazing recipe.  I was shooting for a kind of Zucchini Hummus but I didn’t have any Tahini so I subbed in the sunflower seeds.  I think it was a stroke of genius because I prefer the smoky flavor of the seeds over the tahini.  In fact, I’ve made it several times since then trying to fine tune the recipe.  Turns out, you almost can’t put too much salt in it.  The more salt, the more awesome it tastes.

Also, last night I steamed up some broccoli and used this as a dip and ate the broccoli by hand.  It was a great decision and I think I’m going to do it again with just raw veggies for lunch.

You can see all my recipes here and if you decide to make this, tag @MySugarFreeJrny on Instagram so I can see it!

5.0 from 1 reviews
Keto Zucchini Dip Recipe
Author: 
Recipe type: Appetizer
Cuisine: Keto
Prep time: 
Total time: 
Serves: 6 servings
 
A tasty dip for chips or veggies!
Ingredients
  • 1 Zucchini, Diced
  • 2 Cloves of Garlic
  • ½ cup of Olive Oil
  • ½ cup of shelled sunflower seeds
  • 2 Tbsp Salt
Instructions
  1. Combine all ingredients and Blend until smooth

Keto Zucchini Dip Recipe!

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Baked Kale Chips Recipe!

A Light and Crispy Baked Kale Chips Recipe.  Easy to Make and is a Great Side Dish or Snack!

Baked Kale Chips Recipe!

So I love crunchy things.  One of my favorite snacks in those old 400 lb days was chips and salsa in front of the TV.  Sure now I have pork rinds but sometimes you want a snack that’s a little different but still has that crisp texture and tastes great.  That’s where baked kale chips come in as a great snack that is easy to make.  We will sometimes do this as a side dish for dinner as well when I want something a bit different.

A Light and Crispy Baked Kale Chips Recipe.  Easy to Make and is a Great Side Dish or Snack!

Kale is a fantastic food and probably one we should all be eating more of.  It’s high in fiber and Vitamins A, C, and K and has magnesium and folate as well as calcium.  It also has 10% of the RDA of Omega-3 fatty acids that protect against inflammation, use a good olive oil in this recipe and that number goes up.

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Whipping up some Kale chips!

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You can see all my recipes here and if you decide to make this, tag @MySugarFreeJrny on Instagram so I can see it!

A Light and Crispy Baked Kale Chips Recipe.  Easy to Make and is a Great Side Dish or Snack!

Baked Kale Chips
Author: 
Recipe type: Snack
Cuisine: American
Prep time: 
Cook time: 
Total time: 
Serves: 2 servings
 
A light and crispy snack that is healthy and tasty!
Ingredients
  • 6 Fresh Kale leaves
  • 1 Tbsp Olive Oil
  • 1 Tsp Sea Salt
  • 1 Tsp Black Pepper
Instructions
  1. Preheat oven to 300° and grease a cookie sheet
  2. Cut center stem out of Kale leaves and arrange leaves on cookie sheet
  3. Drizzle leaves with olive oil and use a silicone brush to spread the oil evenly on the leaves
  4. Season with Salt and Pepper
  5. Bake for 20 minutes until crispy

A Light and Crispy Baked Kale Chips Recipe.  Easy to Make and is a Great Side Dish or Snack!

 

Roasted Broccoli and Cheese Recipe!

Roasted Broccoli and Cheese Recipe!

Roasted Broccoli and Cheese Recipe!

So I have to tell you a story.  When I was a kid if you ever asked me what my favorite food was, the answer was always the same; Broccoli and Cauliflower with Cheese Sauce.  I know that’s a weird thing for a kid to like but I just couldn’t get enough of it.  Of course, as healthy as that might sound it really wasn’t because the “cheese” I was eating was Campbell’s Cheddar Cheese soup mix so it was basically it was nacho cheese with God knows what in it.

So know I need to come up with a replacement recipe that uses real ingredients.  For the longest time I was steaming the broccoli but I really like it when my veggies are a bit crunchy.  This is actually a point of contention in our household because Dian is convinced that if a vegetable is even close to crunchy then it isn’t cooked.  I end up steaming everything to mushy oblivion.  Yuck.

The beauty of roasting is the broccoli is cooked but still has a firmness that doesn’t make me think I’m eating off the Seniors Plate at Denny’s.  Plus when you figure in the olive oil and shredded cheese, it ends up with a fairly high fat content which is great for my ketogenic diet that has me 150 lbs and falling.

The recipe is very simple, first preheat the oven to 350° then cut up a head of broccoli and spread it out in a pan in one layer.

DSC_0501

Then drizzle olive oil over the broccoil and season with salt.  Then throw it in the oven for about 20 minutes until cooked.  Sometimes I’ll turn the broiler on for about 2 minutes at the end to singe the tips.  Not sure why but I like them a bit burnt.  Then take it out and sprinkle the shredded cheese on top and put it back in the oven for maybe 2 minutes until it is all melted.

That’s it!  Quick, easy and tasty which is my favorite type of recipe. If you decide to make this, please tag @MySugarFreeJrny on Instagram so I can see it.  Also, you can see all my recipes here.

Roasted Broccoli and Cheese Recipe
Author: 
Recipe type: Side Dish
Cuisine: American
Prep time: 
Cook time: 
Total time: 
Serves: 2 Servings
 
An easy to make dish that is keto, LCHF, vegetarian, and sugar free friendly. Leave the cheese off to make it paleo and vegan.
Ingredients
  • 1 head of broccoli
  • ¼ cup of Olive Oil
  • 1 Tsp Salt
  • 1 cup of Shredded Cheese
Instructions
  1. Preheat oven to 350°
  2. Cut broccoli into individual florets and place in pan or cookie sheet
  3. Drizzle the olive oil and sprinkle salt over all florets
  4. Bake for 20 minutes, then remove from oven
  5. Sprinkle shredded cheese over all broccoli and place bake in oven for 2 minutes to melt

Roasted Broccoli and Cheese Recipe!

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Keto Spicy BBQ Sauce Recipe!

Keto Spicy BBQ Sauce Recipe!

As a Texan, the weekend BBQ is a big part of my life.  There is just nothing like firing up the grill on a Saturday afternoon and throwing a big ole slab of meat on the fire and letting it cook in a primal way how our ancestors did.  Ok, they probably didn’t have propane but still, fire is awesome.

For this recipe, I wanted something a little on the spicy side but you can make it a little sweeter just by cutting the Tabasco and Cayenne and adding a small amount of sweetener.  I just wanted something a little bolder than the BBQ sauces I used to pick up from the grocery store because sweet foods just don’t have the same appeal to me as they used to.

I’ve used this recipe on several kinds of meat but by far the best is chicken.  Just grill the chicken as normal and when you’ve got about 5-10 minutes left before the chicken is completely done, brush on the sauce then close the lid to allow it to caramelize a bit.  It’s incredibly tasty.  I will also use it as a dipping sauce, usually when I make hamburger patties.

It’s very tasty and very versatile.  If you make this for yourself, please let me know!  Just tag @MySugarFreeJrny on Instagram and I’ll see it.  You can also subscribe to the YouTube channel to never miss a video and see the rest of my recipes here.  Thanks!

5.0 from 3 reviews
Keto Spicy BBQ Sauce Recipe
Author: 
Recipe type: Condiment
Cuisine: American
Prep time: 
Cook time: 
Total time: 
Serves: 10 servings
 
A keto, LCHF BBQ sauce recipe with a bit of a kick!
Ingredients
  • 1 Tsp Coconut Oil
  • ¼ onion, finely diced
  • 1 Tbsp Garlic, finely diced
  • 1 6oz can of Tomato Paste
  • ¼ cup yellow mustard
  • 6oz water
  • 2 Tsp salt
  • 1 Tbsp Chili Powder
  • ½ Tbsp Paprika
  • 1 Tsp Cumin
  • 1 Tsp Cayenne Pepper
  • 1 Dash of Tabasco Sauce
Instructions
  1. In skillet, melt coconut oil and saute onion and garlic until onion is translucent
  2. Add all ingredients, stir well and let simmer for 5 minutes
  3. Add more water if it thickens
  4. Replace Cayenne and Tabasco with 1 Tsp sweetener if you want a sweet sauce

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