[RECIPE – KETO/ONMIVOROUS] Ham, Ricotta & Spinach Casserole

 

Servings: 15 (small)
Cooking time: 45 minutes
Difficulty: Low

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INGREDIENTS

12 large eggs
¼ cup heavy whipping cream
1 cup ricotta cheese
½ small yellow onion
¼ teaspoon salt
½ tablespoon Garlic and Herb seasoning
9 ounce box frozen spinach, water squeezed out
1 pound diced ham

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RECIPE

1. Preheat oven to 350°F (180°C), and start by chopping half a yellow onion.
2. Blend the four eggs, heavy whipping cream, ricotta cheese, and onion until smooth. Put to the side. In another bowl, whisk together the rest of the eggs.
3. Add the blended mixture to the eggs and whisk together. The blended mixture will help keep the eggs together, almost like a crust. Stir in the salt and garlic and herb seasoning until fully mixed in. When done, fold in the spinach and diced ham.
4. Spray a 9×13 casserole dish with cooking spray and pour the batter into the dish. Bake for 30-35 minutes at 350°F (180°C) or until the top looks fully cooked.

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Nutritional values per serving:

Energy – 138 kcal
Fat – 8.3g
Of which saturates – not indicated
Carbohydrate – 3g
Of which sugars – 2.8g
Protein – 11.9g
Fibre – 0.2g
Salt – not indicated

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Source:

• Image: as tagged
• Recipe: Ruled

[RECIPE – KETO/ONMIVOROUS] Salmon Benny Breakfast Bombs

 

Servings: 1
Cooking time: 1 hour
Difficulty: Medium

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INGREDIENTS

BREAKFAST BOMBS
2 large eggs
½ tablespoon salted butter
4 ounces smoked salmon slices
2 tablespoon chopped fresh chives
salt and pepper (to taste)

 

HOLLANDAISE SAUCE
½ tablespoon water
1 large egg yolk (separated from the white)
2 teaspoons lemon juice (about half a lemon)
¼ teaspoon Dijon mustard
salt (to taste)

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RECIPE

1. Grab a small pot and fill with water then put on the stove to boil. Once the water is boiling add your 2 whole eggs and let them boil for 10-12 minutes. You want your eggs to be hard boiled as we will be adding hollandaise to these.
2. While you are waiting for your eggs to boil, take your salmon slices and finely dice. Ensure they are separated once cut.
3. Preheat a pan over high-heat and add the 2 teaspoons of butter. Once the butter has heated up, take approximately half of the cut up salmon and add into the pan then crisp into little crunchy pieces. Set aside.
4. Once your eggs have boiled for 10-12 minutes run the eggs and pot under cold water and allow the eggs to cool before peeling. When your eggs have cooled, place them in a dish and use a fork to finely mash the egg.
5. Take a pot and fill with a cup or two of water and place on the stove to simmer. Melt the 2 tablespoons of butter in the microwave for 30-60 seconds. You want your butter to be melted but not hot. Set aside. In a large heat-safe bowl whisk the egg yolk, lemon juice, Dijon mustard and a pinch of salt together until you see air bubbles. Place the bowl with egg mixture over the pot with the simmering water to create a double boiler. Make sure that the water does not touch the bottom of the bowl.
6. Use medium heat and continuously whisk the mixture until it starts to thicken. Once the mixture starts thickening, slowly pour in the melted butter while stirring with a whisk. Ensure you keep stirring the entire time to avoid clumps. Once all of the butter is added, place the bowl back onto the pot to thicken further. When the sauce has fully thickened you can remove it and set to the side. If the sauce is too thick add a tiny bit of water to thin, but remember we want a thick consistency.
7. Allow your hollandaise to cool to room temperature. We don’t want to cook the salmon when we add the hollandaise, so it is crucial this is cool (unless you like your salmon cooked).
8. Take the raw salmon. hollandaise, half the chives, and mix well with the mashed egg. This should form a firm mixture. You don’t want this to be too wet so limit the hollandaise if you see this happening. Once combined, split mixture into four pieces and roll into balls.
9. Mix your remaining chives and the crispy salmon together and roll your bombs in this to coat.

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Nutritional values per serving:

Energy – 295 kcal
Fat – 24g
Of which saturates – not indicated
Carbohydrate – 1g
Of which sugars – 0.95g
Protein – 18g
Fibre – 0.05g
Salt – not indicated

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Source:

• Image: as tagged
• Recipe: Ruled

Ketogenic Diet

The ketogenic diet is also known as the keto diet, the low carbohydrates diet or even the LCHF diet (Low Carb High Fat). The very principle of it is to force your body into breaking down the fats in the liver (a state of survival called ketosis), and for it to get used to it.

The reasons are various: lost of weight, physical performance, mental performance, blood sugar control, epilepsy treatment, cholesterol lowering, blood pressure lowering, acne treatment, etc.

 

How does it work?

When eating something high in carbohydrates our bodies create glucose and insulin. Glucose is one source of energy and insulin is what processes this energy and takes it across the body.
From this you understand the very principle of this diet which is low in carbohydrates: changing your energy source from the one currently used (glucose) to another body-sourced one (your own body fat).

 
What to eat and not to eat?

Before delving into this let’s first make things clear: the best way to successfully switch to a keto diet is to plan ahead. Plan how you will lower your carbs every month/week and by how much.

 

DO: meats, leafy greens, above ground vegetables, high fat dairy, nuts, seeds, avocado, berries, sweeteners (ex: stevia) and other fats (ex: oil, dressing, saturated fats, …)
DON’T: grains, sugar, fruits, tubers

 

If you want more information about vegetables’ carbs amount and such, you can always refer to this specialized website: Ruled.