Daily Tidbits

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Monday, March 20, 2017

Shredded BBQ Pork...Keto

Cooking Directions
  1. Put the pork in the crock pot.
  2. Season with salt and pepper.
  3. Cook on low for about 6 hours.
  4. Shred pork loin and put it back into the crock pot.
  5. Mix the bbq sauce with the shredded pork.
  6. Cook for about 3 more hours.
  7. Serve over salad or wrap it in a low-carb tortilla.
Serves 4

Holly's Note:
I found some pork on sale at Winco and since BBQ was sounding good, I figured I'd give this a go.

So, so, so good. We love the G Hughes Sugar-Free BBQ Sauce. It's amazing. The Hickory flavor is our favorite. I find mine at Albertsons, here in Idaho.

The Doctor prefers to eat his shredded pork on a salad. I like to wrap mine in a low carb tortilla. Before Keto, I would eat mine on a toasted bun.

The carbs are a bit higher, but The Doctor simply adjusts what he eats the rest of the day to allow for them.

Friday, March 17, 2017

Ham and Egg Cups...Keto

  • 12 slices deli ham
  • 10 eggs
  • 1/2 cup cream or half and half
  • 6 T real bacon pieces
  • 1/4 cup shredded Colby Jack cheese
  • 2 T diced onion
Cooking Directions
  1. Whisk the eggs and milk together.
  2. Line a greased muffin pan with a slice of ham in each spot.
  3. Place some bacon pieces and onion in each ham cup.
  4. Sprinkle cheese over the bacon pieces.
  5. Pour the egg/milk mixture into each ham cup.
  6. Baker at 350 for about 15 minutes or until cooked through.
Makes 12 ham cups.

Holly's Note:
Original recipe found at Ditch the Carbs, which is an awesome site you should be visiting.

You can also add any kind of vegetable you want. Just make sure you figure those into your macros.

The Doctor likes to have these as snacks or fat bombs. They last in the fridge for a couple of days and are just as good cold.

Tuesday, December 13, 2016


  • 2 lbs ground beef
  • 1/2 cup chopped onion
  • 3/4 cup G Hughes Smokehouse Sugar Free Hickory BBQ Sauce
  • 1 1/2 T Worchestershire sauce
  • 1 1/2 T vinegar
  • 2 T liquid smoke
  • 1 T chili powder
  • 1 T smoked paprika
  • 1 T cumin
  • 2 cups water
  • 5 slices bacon, cooked and diced
  • 1 - 1 1/2 T minced garlic
  • Pinch Roasted Red Pepper flakes to taste
Cooking Directions
  1. In a skillet, cook the bacon and onion until done.
  2. Drain and set aside.
  3. In a soup pot, brown the ground beef.
  4. Drain.
  5. Add the remaining ingredients, including the bacon and onion mixture and simmer for several hours.
  6. You can also cook it all together and then dump it in the crock pot so it simmers until you're ready to eat.
Serves 6.

Holly's Note:
The Doctor loves chili and as I was wanting to make it, but not sure how it would work with Keto, I read through the recipe and realized that it would take very little to make it Keto appropriate. 

First thing was to eliminate the brown sugar. I planned to replace it with Stevia, but the sugar wasn't missed at all. I also replaced the tomato sauce and ketchup with our favorite G Hughes Smokehouse Sugar Free Hickory BBQ Sauce. It's amazing. Here in Idaho, I can only get it at Albertsons, but it is also available at Amazon.

Other than those changes/additions, the recipe is unchanged from my original. Obviously I don't serve this over Rice Pilaf like I used to. The only time I do that is if we are having other people over for dinner. The Doctor usually has this with a salad.

Friday, December 9, 2016

Egg Scramble...Keto

One of the easiest meals we do for Keto is an Egg Scramble. Seriously, it takes 5 minutes.

  • 4 eggs
  • 2 t skim milk
  • 1/4 cup shredded colby jack cheese
  • 2 T real bacon pieces
  • 3 slices bacon, cooked
Cooking Directions
  1. Whisk together the eggs and milk.
  2. Pour into a hot skillet.
  3. Add cheese and bacon pieces.
  4. Season with salt and pepper and scramble until done.
  5. Serve with bacon or sausage or any kind of breakfast meat.
Serves 1

Holly's Note:
I cook the bacon in my George Foreman Grill at the same time I'm scrambling the eggs. 

Obviously this serving size is just for The Doctor and fits his daily macros. Adjust it however you want to fit yours. If you use sausage links instead of bacon, the nutrition info changes.

For me? I just add an extra egg and slice of bacon to his and take my portion out before he eats his.

Thursday, December 8, 2016

Ketogenic Diet

My husband has been following a Ketogenic diet since May. He has lost 95 lbs and is on track to lose 100 lbs by New Years. In an effort to help him, we have been experimenting with Keto recipes and ways of cooking and I will be sharing some of those recipes and ideas here on the cooking blog.

Keto is, in a nutshell, simply avoiding a high carbohydrate (sugar) intake and provides the body with energy from fats and protein. It encourages the body to burn stored fat to make up for not eating as many calories.

May 1 to Dec 5, 2016
Progress Pics
To find out our more or follow The Doctor's journey check out Shrinking Dr. B. There, he shares his journey with Keto and weight loss and you can find helpful videos, progress pictures and inspiration there.

More to come. Stay tuned...