Low Carb Parmesan Crusted Tilapia

 Original recipe by Sabra https://www.thismomsmenu.com/parmesan-tilapia/

Equipment

• Sheet Pan
• Baking Rack (optional)

Ingredients

 

• 4 lb Tilapia Filets approximately 4 filets
• 4 Tbsp Lemon Juice, or juice of 1 lemon
• 1 ½ cup Kraft Grated Parmesan Cheese or equivalent
• ½ cup Fresh Parmesan Cheese shredded
• 2 tsp Garlic Powder
• 2 tsp Cajun Seasoning
• Salt and Pepper to taste (see note about salt)
• Avocado or Olive Oil Spray optional
• Lemon Wedges and Parsley optional, for serving

Instructions

 

• Preheat the oven to 425° F and grease a baking rack on a sheet pan, or grease a sheet pan if not using the baking rack.
• Gently press the tilapia filets between two layers of paper towels to remove excess liquid. Season the filets with salt and pepper. Then transfer to filets to the prepared baking sheet.
• In a medium bowl, combine the kraft parmesan cheese, fresh parmesan cheese, garlic powder, and cajun seasoning.
• Squeeze the Lemon juice over the tilapia filets.
• Evenly top the tilapia with the parmesan cheese mixture. Gently press the mixture onto the fish using your hand or the back of a spoon.
• Spritz the tops of tilapia with the oil spray. Bake the tilapia in the preheated oven for 15 minutes or until it flakes easily with a fork and is no longer transparent.
• Serve sprinkled with additional parmesan cheese, lemon wedge, and fresh chopped parsley if desired.

Keto Chicken Broccoli Alfredo

By Kasey Trenum

Ingredients

• 3 tbsp butter, divided
• 2.5 lbs boneless skinless chicken breast, sliced
• 1/2 tsp salt
• 1/4 tsp pepper
• 2 tbsp chicken broth
• 12 oz steam bag of frozen broccoli
• 3 garlic cloves, minced
• 1 oz cream cheese, softened
• 1 cup heavy whipping cream
• 1/2 tsp Italian seasoning
• 2/3 cup parmesan cheese, grated
• 1/4 cup pepper jack cheese, grated
• 3/4 cup mozzarella cheese, grated
• 1/4 tsp basil 

Instructions

• Melt 1 tbsp butter in a 10.25 oven-safe skillet. (I use a cast-iron skillet)
• Season sliced chicken with salt & pepper before placing the chicken in the skillet. Sear on both sides.
• Cover the skillet with a lid and simmer on low until the chicken is no longer pink.
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• • Remove chicken from the skillet and set aside.
  • Deglaze the pan by pouring 2 tbsp chicken broth into the hot skillet then scraping the bits off the bottom with a wooden spoon. Leave the bits in the pan as they are extra flavorful.
  • Pop the broccoli in the microwave and follow package directions to steam. Or, if you prefer, you can steam in boiling water on the stove.

  • While the broccoli is cooking, add 2 tbsp butter to the skillet along with the minced garlic. Saute for 2 minutes or until fragrant.
  • Add softened cream cheese, heavy whipping cream, and Italian seasoning to the minced garlic, then stir continuously with a whisk on medium heat until the ingredients are thoroughly combined.

  • Reduce to medium/low heat and allow the sauce to simmer gently boiling until the heavy whipping cream has reduced and thickened. Keep whisking so that it doesn't stick to the bottom of the pan. It will take a few minutes for the sauce to reduce and thicken.
  • Once it has thickened, add the parmesan and pepper jack cheese, then continue to stir until the cheeses melt and the sauce is smooth.
  • Drain steamed broccoli.
  • Add the chicken and broccoli to keto alfredo sauce and stir until thoroughly combined.
  • Sprinkle mozzarella cheese on the low-carb chicken alfredo broccoli mixture, then sprinkle basil on top.
  • Pop the skillet in the oven on the top rack under the broiler for 1-2 minutes or until the mozzarella cheese begins to bubble. While you could leave it on the stove to melt, I found that baking the cheese from the top in the oven produced the best results for this dish.

  Notes:

  • Make sure to drain the broccoli after steaming. Any retained moisture can thin the alfredo sauce. 
  • If the sauce gets too thick, simply add a bit more heavy whipping cream.
  • If the sauce is too thin, continue boiling on low heat with the lid off, and it will reduce. Make sure to whisk continuously. 

  Nutrition

  Calories: 549kcal | 
• Carbohydrates: 7g | 
• Protein: 52g | 
• Fat: 35g | Fiber: 2g

Cheese Chowder

From the Better Homes and Gardens 

Cookbook  page 504

Carrot 

celery

Onion

Cream soup base

Add Cheddar cheese

Minestrone- No beans

Make your favorite minestrone soup recipe low carb by replacing the garbanzo or kidney beans with italian sausage. 

Top with fresh grated parmesean cheese

Keto Broccoli Cheese Soup Recipe

By Lindsey Scarber

 

Prep Time: 10 minutes 

Cook Time: 1 hours 

Total Time: 1 hours  10 minutes 

 

Servings: 12 servings

 

Calories: 294 kcal

Ingredients

• 1/4 cup olive oil
• 1 large onion, chopped
• 6 cloves garlic, minced
• 4 stalks celery, diced
• 2 carrots, diced small
• 1 cup frozen spinach, or 4 cups fresh spinach chopped
• 2 lb broccoli florets
• 8 ounces cream cheese
• 8 cups chicken broth
• 1 can (14 oz) evap milk
• 1 teaspoon salt
• ½ teaspoon pepper
• 8-16 ounces shredded Cheddar cheese

Instructions

• Place olive oil, onions, garlic, and celery and carrots in a large pot. Saute. 
• Add half of the chicken broth, salt, and black pepper. Simmer
• Add cream cheese. Simmer.
• Add the other half of the chicken broth and the spinach. Simmer until the spinach is cooked. 

• Add the broccoli. Simmer til tender

• Add the cream cheese. stir until the cheese is melted. 
• Add evap milk
• Season to taste with additional salt and pepper before serving.
• Add shredded Cheddar cheese as a topping

Keto Lasagna

Replace non-nutritive pasta (glutens and gliadins) with highly nutrient-dense veggies (delicious veggies!) Three options

1. GREEN BEAN option: the family favorite

Replace the pasta lasagna noodles with frozen steamed Green beans

It's delicious!

2. BROCCOLI and CAULIFLOWER option:

Replace the pasta lasagna noodles with steamed broccoli and cauliflower. Also delicious!

3. SUMMER SQUASH option:

Replace the wheat lasagna noodles with roasted Zucchini, yellow squash and onion. Yum :)

I don't recommend using brussel sprouts, the flavor of brussel sprouts is too strong for this recipe in my opinion.

Reducing carbs to 15-45 grams per day inspires heart health, a healthy gut microbiome, a stable blood glucose, and healthy HBA1C numbers. It also inspires a healthy brain that is free of depression, anxiety, dementia, and Alzheimers disease (resources: 'Wheat Belly' by Dr William Davis and 'Grain Brain' by Dr David Perlmutter) 

Dr. Davis recommends reducing carbs to 15 grams per meal, or 45-60 grams of carbs per day. Any count higher than this has the potential to spike blood sugar, encourage insulin and leptin resistance, and encourage Non-alcoholic fatty liver disease.  

Dr. Perlmutter labels Alzheimers disease as Type 3 diabetes. He recommends reducing HBA1C to 4.8 - 4.9 to reduce the risk of future dementia and Alzheimers disease.

Here's the recipe using green beans:

    Easy No-Boil Lasagna

TO MAKE THE RED SAUCE:

1 med onion, diced

2 TBSP olive oil

1-2 lb ground turkey or beef, optional

1-2 lb. frozen green beans steamed to equal 6-7 cups cooked green beans

1 (28 ounce) jar spaghetti sauce, 'Prego Traditional' is my choice

1 (15 ounce) can diced tomatoes 

1/2  tsp garlic powder

1 tsp pink salt

   

TO MAKE THE WHITE SAUCE:       

2 eggs, slightly beaten                                                   

16 ounces cottage cheese       

3 cups mozzarella cheese

½ cup grated parmesan cheese  

2 tsp Italian seasoning

1/8 teaspoon black pepper

3 cups additional shredded mozzarella cheese

DIRECTIONS:

PREP: Heat oven to 350. Grease a 9x13 pan with olive oil

RED SAUCE: In a skillet, saute the diced onion ( and ground turkey, optional) with olive oil. In a separate large pot, steam the green beans. Drain extra water.  Add to the pot with green beans, spaghetti sauce, diced tomato, garlic powder, and salt. Cover and simmer for a few minutes.

WHITE FILLING: In MED bowl, combine eggs, cottage cheese, mozzarella, parmesan, Italian seasoning and black pepper.

ASSEMBLE: 

Layer1. Pour 1/2 of the red sauce on bottom of 9x13 pan. 

Layer 2. Spread all the white filling over the red sauce. 

Layer 3. Spoon the last 1/2 of the red sauce 

Top Layer. 3 cups additional Mozzarella cheese

BAKE: Bake 350°F for 40-45 minutes, or until cheese melts.

SERVE: Let stand 10 minutes before serving.

YUM!

Roasted Asparagus with Bacon

 by Lindsey Scarber

Roasted Asparagus keps its crunch and bright green color, unlike steamed

3 strips of nitrate-free bacon, fried cooled and chopped

Grease from the 3 strips of Bacon

2 lbs Asparagus, rinsed, cut in 2 inch pieces, and patted dry

Salt to taste

PreHeat oven to 400 degrees Fahrenheit

Add chopped bacon and bacon grease to stainless steel roasting pan. 

Stir in the Asparagus. 

Bake for 20 minutes or until desired tenderness

Homemade Hummus

By Adri Burk

This recipe is made with fresh ingredients and no garbage oils such as canola, Soybean, or vegetable oils

Two 15 oz cans of garbanzo beans drained.

Three cloves of fresh garlic

1/4 cup lemon juice, fresh sqeezed

1/2 cup olive oil cold pressed

3 jalapenos roasted peeled and seeded.

1/2 tsp Salt

Blend wel then add 

1/2 cup finely chopped cilantro

mix that in by hand it

May need more salt to taste.

Serve cold with Veggie sticks:

Celery 

Carrots 🥕

Cucumbers 🥒

Sweet Potato sticks

Zucchini sticks

Broccoli 🥦

Cauliflower

Jicama 

Cherry tomatoes 🍅

Mold and Zearalenone

Mold and the mold waste zearalenone have found their way into consumer meats. They increase estrogen in the human body and encourage hormone imbalance.

6 keys to Restoring a Healthy Gut to Build a Healthy Brain

personal notes from 'Brain Maker' by Dr David Perlmutter

6 keys to Restoring a Healthy Gut to Build a Healthy Brain 

1)  Probiotics and fermented foods 

2) Go low carb and low meat protein. Embrace high-quality fat (6:48:10)

3) Take Resveratrol and enjoy 75% cocoa dark chocolate every day

4) choose foods rich in Prebiotics (7:11:00)

5) drink well-maintained filtered water 

6) Fasting = brain power 

1)  choose fermented foods and foods rich in probiotics. 1/2 cups servings. 1-2 servings per day preferably from homemade food sources and not a costly probiotic supplement

2) Go low carb, low meat protein, and embrace high-quality fat (6:48:10). If you choose meat 3-4 times per week, choose clean antibiotic-free grass-fed 100% organic meats.  Choose sustainably caught wild fish and see www.seafoodwatch.org for a list of fishing companies with the lowest levels of toxins.

3) Take a Resveratrol supplement 2x/day and enjoy 75% cocoa dark chocolate every day. polyphenol-rich flavenoids , such as dark chocolate, feed bifidobacteria which reduces C-reactive protein (systemic inflammation). Dark chocolate also increases blood flow to the brain .  Resveratrol is a natural polyphenol found in grapes and is one of the great NRF2 activators. It slows down the aging process, boosts blood flow to the brain, promotes heart health, and curbs fat cells by inhibiting their development. It also has a favorable effect on gut bacteria  

4) choose foods rich in Prebiotics. High-fiber foods feed beneficial bacteria and reduce systemic inflammation. 12+g prebiotics/day

5) drink well-maintained filtered water to remove chlorine and other toxins

6) Unleash the brain power of fasting. Fast for 25 hours once a month (fast from all food and drink unlimited water). Fast for 72 hours 4 times per year at the change of every season, or at the end of Sept, Dec, Mar, and June  (for the 72 hour fasts, drink unlimited water and fast from all food except an olive oil celery bone broth soup)

Cilantro - Natural Detoxification

Source: https://www.canyonranch.com/well-stated/post/5-herbs-and-spices-for-natural-detoxification/

Cilantro is a natural detoxification

Our bodies are exposed to heavy metals every day via food, water, pharmaceuticals, manufactured products, pollution, and more. When heavy metals accumulate to reach toxic levels, they can lead to an array of symptoms and chronic conditions. The chemical compounds in cilantro act as natural cleansing agents, binding to toxic metals and loosening them for easier transport out of the body.

Known for its unique, can’t-be-mistaken flavor and commonly used in Mexican cooking, cilantro can be incorporated into all kinds of food – poultry and fish dishes, salads, salsas, blended smoothies, and more. It can easily be found in grocery stores and nurseries, should you want to add it to your herb garden.

Cilantro Smoothie:

berries, frozen

cilantro

almond milk, chilled

'Vital Proteins' Marine Collegen

Apple, chilled

Cilantro Salads:

Two favorite salads that have a lot of cilantro are

• Asian chopped salad with sesame ginger dressing - See recipe on this blog

• Taco salad - See recipe on this blog

Asian Chopped Salad and Easy Sesame Ginger Salad Dressing Recipe

Asian Chopped Salad

by Adriana Andersen Burk

1 head  green cabbage, chopped

1  small  carrot, shredded

6 oz fresh  spinach or kale, chopped

4-6  Green onions, chopped

2 bunches  Cilantro, chopped

2 c.  sliced toasted almonds

2 c.  Sesame Ginger Asian dressing, add more to taste

1 c.  chicken chunks (optional)

1/2  c. sesame seeds (optional)

In a large bowl, add all the ingredients except for the Sesame Ginger Dressing*

Toss and mix well. Refrigerate until ready to serve 

Serve immediately after adding the salad dressing

This is a great recipe for a party crowd.

Gluten-Free

Grain-Free

Dairy-Free

*See the Sesame Ginger Dressing Salad Recipe on this blog

Easy Sesame Ginger Salad Dressing

Ingredients

¼ c. rice vinegar 

¼ c. soy sauce (or substitute coconut aminos)

¼ c. + 1 Tbsp toasted sesame oil

¼ c. olive oil

2 Tbsp honey

2 Tbsp cashew butter or almond butter

2 tsp garlic powder

2 tsp ginger powder

 

Directions

Add ingredients into a wide mouth pint jar. Use a wire whisk to blend.

Serve on Asian chopped salad or use as a marinade

Store covered in the cupboard or in the fridge

Cilantro is natural detoxification

Our bodies are exposed to heavy metals every day via food, water, pharmaceuticals, manufactured products, pollution, and more. When heavy metals accumulate to reach toxic levels, they can lead to an array of symptoms and chronic conditions. The chemical compounds in cilantro act as natural cleansing agents, binding to toxic metals and loosening them for easier transport out of the body.

Known for its unique, can’t-be-mistaken flavor and commonly used in Mexican cooking, cilantro can be incorporated into all kinds of food – poultry and fish dishes, salads, salsas, blended smoothies, and more. It can easily be found in grocery stores and nurseries, should you want to add it to your herb garden.

Two favorite salads that have a lot of cilantro are

• Asian chopped salad with sesame ginger dressing - See recipe on this blog

• Taco salad

Daily Supplements for ADHD and total Brain Health

Daily ADHD and Brain Health supplements for a Lifetime:

Take these supplements to help prevent and treat depression, anxiety, memory, ADHD, dementia, alzheimers, & overall Brain Health

This list is from an excellent book called ‘Grain Brain’ by Dr David Perlmutter, MD

DHA. DHA is a powerful antioxidant and crutial for ADHD and brain health. Look for a DHA supplement that comes with EPA. A good DHA supplement comes from marine algae, Cod liver oil, or a fish oil supplement. 

Adults: Take 1000mg 1x/day.

Babies up to 18months: 100mg daily

Children: 200mg daily

Children with ADHD: 400 mg daily

Alphalipoic fatty acid is a powerful antioxidant. 300mg daily

Coconut oil. Take 1 tsp 1x/day. Take it straight or cook with it when preparing meals.  The MCFAs are crucial for ADHD and brain health.  MCFAs improve memory function.  Coconut oil is the only way to get MCFAs.

Vitamin D is a fat-soluble steroid hormone.  It is a happy hormone that reduces depression, anxiety, and systemic inflammation. New research suggests an optimal level of Vitamin D is 80-100ng/mL. If you’re blood level is under 50mg/dL, then take 10,000iu 1x/day until your blood level reaches 80-100mg/dL. Aim for a maintenance dose of 3000 - 5000 IU 1x/day after optimal level is reached  

Resveratrol. Resveratrol is a powerful antioxidant. It is a water-soluble supplement so take 100mg capsule 2x/day.  Resveratrol is a natural polyphenol-rich flavenoid found in grapes and is one of the great NRF2 activators. It slows down the aging process, boosts blood flow to the brain, promotes heart health, and curbs fat cells by inhibiting their development. It also has a favorable effect on gut bacteria  

Turmeric. Take turmeric 500mg 2x/day for the benefit of the curcumin in the turmeric

Probiotics.  Probiotics for gut/brain health. A good probiotic supplement contains at least 10 strains of bacteria, including lactobacillus acidophilus and Bifido bacterium, and has at least 10 billion active bacteria per capsule. Take 1 capsule at a time on an emply stomach at least 30-60 min before a meal. Take up to 3x/day

- - - - -

Zinc and Vitamin B6, with the help of L. Acidofolis and Bifidobacterium  increases GABA and debaters ADHD

- - - - - 

Coconut Oil enhances Brainpower and Memory

Article from veryhealthy.life

Unrefined Coconut Oil is a powerful superfood that has a huge list of health benefits.

The MCFAs present in unrefined coconut oil has been proven to help older adults with memory problems. One study showed that all the patients had an improvement in memory function after taking MCFAs. MCFAs are absorbed right away in the body and don’t have to use insulin. MCFAs can fuel brain cells very efficiently. Scientists are discovering more benefits of coconut oil every month. If you’re looking to incorporate more superfoods into your diet, start with coconut oil.