keto

Paleo Shrimp, Avocado & Cilantro Salad

One of the best aspects of living in Florida (as opposed to Floriduh where the idiots roam), is the abundance of fresh seafood. We get Gulf Shrimp daily, Atlantic reef fish like Snapper and Grouper almost on every street corner.  Daytona doesn’t have quite the fresh variety that we had growing up in Miami, but the pickings are still good.

We also have a plethora of Avocados. I have to admit that as a child I detested Avocados. I referred to guacamole as “baby poop”. Funny story; the first time I had dinner with my now wife’s family her mom asked if wanted any “pear”.  Being a fan of the Bartlett Pear, I said sure. She handed me a rather large slice of Avocado. That’s not a pear I said. Sue it is, she replied, it’s an alligator pear! I had never heard of an alligator pear and handed it back since I knew it was just an Avocado by a different name. When I told her I didn’t care for Avocados she came back with her usual reply; Have you ever tried them? Mom’s rule was that you had to try something before you said you didn’t like it.  I assured I had tried it before, so she left me alone.

Which brings me to a wonderful recipe my Twitter friend Shane Organ  (@iamshaneorgan) posted just the other day. A very interesting Paleo Shrimp & Avocado salad.  I have come to tolerate Avocados recently mainly for the health benefits.

Here is the original recipe:

Shrimp Salad with Avocado and Cilantro
Ingredients
Cilantro Dressing/Marinade
• 3 tbs fresh Lime Juice
• 2 tbs Extra Virgin Olive Oil
• 1/2 – 3/4 cup fresh cilantro chopped ( I like a bit more cilantro)
• 1/8 tsp fresh cracked Pepper
• pinch salt to taste
Salad
• 1 lb cooked chilled shrimp deveined/ tail removed
• 2 ripe avocados
• 2 cups baby spinach
• 2 cups chopped lettuce of your choice
Servings: servings
Instructions
Cilantro Dressing/Marinade
1. Combine all ingredients in a bowl and mix.
Salad
1. Drain any excess water off shrimp if using thawed shrimp.
2. Pour cilantro dressing over shrimp. Stir to coat. Cover and refrigerate for at least 1 hour (2 or 3 is better).
3. Wash and dry lettuce (use a Salad Spinner or just let it sit in a strainer). Divide among plates.
4. Cut avocado into bite-size wedges (about 1/2 inch cubes work well too). Sprinkle over lettuce.
5. Add marinated shrimp to the top.
6. Top with marinated shrimp and leftover dressing. Enjoy!

As usual, we changed it up a bit. Instead of using bland, rubbery, pre-cooked shrimp (Shane is in Canada after all. I would imagine it’s hard to get fresh shrimp.) I took about a pound of freshly cleaned and peeled shrimp with about 1/2 TBSP (I don’t measure anything, it’s all eyeballed) of Badia Chile & Lime seasoning, 1 TBSP of Lemon Pepper and 2 tsp of Seasoned Salt. Seasoned up the shrimp and let sit for about 5 minutes, then sautéed them over medium heat in about 1 TBSP of Ghee.  Then mixed the dressing/marinade as above with the shrimp and threw it all in the fridge to cool down.  Then off to the gym we went.

When we came home we assembled the salad as described and chowed down.  Even had enough left over so that Wifey® and I have lunch for today. And let me tell you, it’s an awesome dish!  Thanks Shane.

Peace,
B

(Shane can found on Twitter as noted above and his website: http://www.shaneorgannutrition.com/)

First 4 Week Check-In

Four weeks ago, Wifey and I started the paleo eating plan. It didn’t take us long to realize it wasn’t for us. So I did some more research and switched to the keto eating plan. We were following it closer than paleo from the beginning anyway.

So after following the two plans (not exactly very strictly either) I have lost 3.4 pounds. I was hoping for something closer to 10, but again we were just easing into this. As today will be my last beer day for the foreseeable future, I expect better results next month.

But, on the good side, I have lost 3 inches from my belly! This could be due to a number of reasons.

  • Exercise has tightened my abs.
  • Maybe the exercise has burned off some intra-muscular fat as opposed to the subcutaneous belly fat.
  • I have added muscle weight (which according to my doctor is seven times more dense than fat), which accounts for the small weight change.
  • I suck at measuring.  As the Mythbusters said; “Failure is always an option.” I may have taken my measurements in different spots than last time.  But this is an average of three measurements, so hopefully this is not the reason.

But I still have a way to go. We will be eating stricter to the guidelines laid out for keto, but getting down to 20g of carbs a day will be a very difficult battle. Cutting out beer, even the light beer I switched to, will help immensely.  Provided I can do it.  That will be the biggest challenge of all time.  Giving up ice cream was easier.

Please leave a comment if you have ways to cut alcohol (other than meetings – I won’t do that).

Peace,
B

Keto Cookbooks – FREE!

So I went “shopping” on Amazon the other day and found four free keto cookbooks.  Thought I’d share them.  I have not tested any recipes out of these yet, but plan on it this weekend during our “cookup”.  Please note that these books may no longer be free, I didn’t check the date to see if was a daily special.

The Keto Crockpot: 100 Simple And Delicious Ketogenic Crock Pot Recipes To Help You Lose Weight Fast

Ketogenic Diet: Recipes That Melt Your Tongue(Ketogenic Cookbook,Ketogenic Diet Recipes,Ketogenic Diet Cookbook, Ketogenic Diet Books, Keto Diet For Beginners)

Ketogenic Fat Bomb Recipes: A Ketogenic Cookbook with 20 Paleo Ketogenic Recipes For Fast Weight Loss

7-Day Ketogenic Diet Meal Plan: Delicious and Easy Keto Recipes To Burn Fat and Gain Energy

Not all recipes in these books may fall under a “strict” keto eating plan, as some are too high in carbs. But that doesn’t mean they don’t make a good transition to a more strict keto regimen. I am not limiting myself to just 20g of carbs a day yet.  Right now I’m closer to 50g per day, working myself (and my wife) down from a much higher daily intake.  We’re trying to avoid the “Keto Flu”.

Check them out if you’d like. After all if you get one idea or recipe from a free book, it’s money well spent!

Peace,
B

Zucchini Chips… My Nemesis

I have tried three times now to make some zucchini chips. I have failed all three times. I need some salty, crunchy snack to take the place of potato chips.  We looked at the local “Health Food Stores” but all the bagged chips were mostly potato starch, so we passed them by.

I have tried 1/8″ slice, 1/16″ slice. Cooking them at 400 degrees for 30 minutes, 200 degrees for almost two and a half hours. I’ve tried salting them first to draw out the water and blotting them dry before adding seasoning. Using a silicon tray, parchment paper, or just cooking spray on the pan.

I’m rather disappointed as they are either just about burned or still very raw. And this is one the same sheet tray! Not like one method produces one result, I get the same results on each and every tray.

Now I’m pondering frying them in coconut oil as a last resort.

Someone got a clue?  I would appreciate any help!

Thanks!

Peace,
B

Sunday Cooking Day

As I’ve mentioned before, Wifey and I are trying to follow either the Paleo or Keto eating plans.  We haven’t figured out which quite yet.  And quite honestly it’s going to be quite difficult no matter which way we go.

I think that keto will be a bit easier for us since it includes diary which paleo forbids.  Of course carbs are still the enemy. it’s the damn beer thing.

One of things that all the folks I’ve read, say the best thing to do it do a “cook up” when you have free time for the week. So we set out to do so again today.  We started off with Scotch Eggs from Mel Joulwan‘s “Well Fed” book. As the picture shows, they are quite 0723171025large. They will make excellent breakfasts I believe. We followed the recipe rather close, though as always we made some slight changes. Added extra herbs and larger eggs apparently.

Next up was “Green Chili Chicken” from Steph Gaudreau’s excellently named blog, “Stupid Easy Paleo“. This is a slow cooker recipe that came out beautifully. As usual, we made some slight changes.  We added some red chilies and pretty much doubled the garlic (’cause that’s how we roll). I was hoping that there would be enough left over for lunches during the week, but since the granddaughters each ate two “tacos” each (the eldest said it tasted like camp food, which is apparently a good thing!), and the Wifey and I each had seconds, there isn’t much 0723171738left.  maybe a lunch if we’re lucky. The sauce is not the traditional green color due to the addition of the red chilies, and don’t mind the cheap paper plate.  Wifey had already washed dishes three times and said that was enough.

I tried to make another batch of ghee, but totally botched it. So that was a waste.  No picture of that.

And then a third try at making zucchini chips. Mixed results. Some came out very tasty (we used dry ranch dressing as the flavoring), others so limp they just as well have been raw. That’s with the oven at 400 for about 30 minutes.

We still have to go more keto. Drop our carbs (but no way I’m cutting them down to 20g a day to start).

I had planned on making a Salmon, avocado and egg salad, but just don’t have the energy (we also did out usual Sunday gym workout, plus an extra couple of sets). Also thought of making some “Fat Bombs” from The Paleo Babe, but again.. no time or energy.

So leave me some links or recipes in the comments section. I need some help!

Hope you enjoy my food journey!

Peace,
B

To Paleo Or Not To Paleo (part 2)

So, we started the Paleo eating plan (I refuse to use the word diet), about three weeks ago. Surprisingly there has been very little change.  We did at the beginning state they would not be following the plan 100%.  There were just too many changes to make all at once.  Chances are our biggest problems have been too many carbs (see picture above) and not enough fats.  But with all dairy products removed from our eating habits we found it almost impossible to get enough fat.

After some more research, I believe we were actually following the Keto plan a bit closer. Click here for more info on what Keto is.  Of course our biggest problem is going to be carbs.  Since diary is allowed on this plan, it will be easier to get the fats to close to the proper proportions.  Fruit will an issue.  Blending the several “Keto Friendly” charts I’ve found, the only true fruit you can anytime is avocado.  Not my favorite.  I can hide it dishes and be OK with it, but I can’t just eat a slice of it.  It’s a texture thing.  I’m sure you understand.  Berries are acceptable occasionally, but that doesn’t matter since I really don’t care for most berries (strawberries and raspberries are just plain evil to me).  And worst of all?  No tropical fruits.  Dude! I live in Florida! All the stuff I like the best are out!  Mangoes? Nope! Pineapple? Nope! Bananas? Nope! And I need the potassium to help with night-time leg cramps.  Papayas? Nope! Damn I have a nice papaya tree in my yard too.  Not even cherries?!?!? So I don’t even get fruit the one month each year it’s available.  This just plain sucks.

What about carbs?  The plan says to limit your carb intake to about 20g a day.  Well, I’ve already drank my allotment for today.  And maybe the month.  But none the less, I plan on ramping up my exercise routine to help compensate.  Hopefully I can build some muscle on this scrawny body and increase my metabolism some.  Doubtful, but I’m going for it anyway.

And in case you’re wondering, when I retired from the Army in 1995 I weighed about 165 with an approximation 15% body fat. Now I’m about 210 with roughly 30% body fat (and that’s a conservative estimate).

I have an app on my phone to help calculate macros and exercise and track my progress.  If all goes well, next month will be a good follow-up.  But don’t be surprised if I haven’t made much progress.  I don;t have much will power.

Feel free to share your weight/exercise thoughts below.  I welcome your comments.

Peace,
B