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Memorial Day Keto Hacks With Kim

May 22, 2020

Memorial Day Keto Hacks With Kim

Let's Talk about Memorial Day and Keto! How Do You Survive the Summer Holiday Foods?

Memorial Day is approaching, and we want nothing more than to eat and drink all the good stuff that is served on this holiday. I think this has to be the utmost difficult situation for anyone that is on a so-called diet. Just know you are not alone; I think we all suffer from these temptations of peer pressure with “social eating.” There is so much that you can modify to fit your macros, and still satisfy your mental sanity to feel satiated during holiday seasons. You will get through this, and it won't be as bad as you think, I promise.

How do I prepare myself for such situations? I keep my normal, daily routine as best I can. In the morning I wake up and start my fasted cardio. I will fast until noon before having my first meal. If we have time for me to feed myself before going to a Memorial Day picnic, then I will do so first. That helps eliminate the temptations to pick at all the food if my stomach is already full. Another important thing is that I ensure that I am keeping up on my water intake. I try to drink as much water as I normally would in a day to stay hydrated, avoid keto flu symptoms, and keep my stomach fuller. I continue to consume my normal supplement regimen. This would consist of MCT Powder in my coffee, BHB salts, amino acids, and the Daily Cleanse. I want to continue to be as normal and as regulated as possible.

What is going to be the most keto friendly option when I go to a picnic? Protein, charcuterie, and vegetables would be the easiest keto friendly options. Let's take a closer look at these keto friendly options.  

Protein

The most commonly made foods during holidays, such as Memorial Day, would include: cheeseburgers, hotdogs, steaks, and grilled chicken. Hot dogs are going to be a no-go for ketogenic individuals, because they have too many carbohydrates. There are better protein options other than hot dogs. Lol. Cheeseburgers are a great choice. You can eat this over a bed of lettuce with all your fixings, or wrap it in lettuce to mimic a bun with all of your fixings. Steak is a great option if you have any melted butter to put on top. Chicken is also keto friendly, just make conscious choices if the chicken is smothered in some kind of barbeque sauce. Most likely it is not a sugar-free sauce, so be sure to inquire. A charcuterie tray is also a good go-to snack that you can stay close to during the party. Sliced meats, cheeses, mixed nuts, pickles, and olives are all available for us to have on keto. 

Vegetables

Vegetables have carbohydrates in them as well as fiber. These types of foods will help fill you up faster and stay fuller for a longer period of time. Be conscious of the amount you are eating as it is possible to go over your carbohydrate intake while just eating vegetables. Use vegetables as a substitute for chips and crackers with a dip or dressing that is available.  

Drinks

I know water isn't fun, but it is also imperative for you to stay hydrated with keto. Ketogenic lifestyles can cause a disruption in your electrolytes causing keto flu symptoms if you do not stay properly hydrated. Being out in the sun, sweating, and unhealthy drinking can also affect your electrolytes. If you’re not a fan of plain water there are other types of water allowed. There are natural flavored sparkling waters such as Bubly or Spindrift. Smart Water has several flavors such as cucumber mint, strawberry blood orange, strawberry blackberry, pineapple kiwi, and many more. If you want to drink a soda, then diet is going to be your best bet. As far as liquor, there is minimal if not zero carbohydrates in liquor as long as drinking in moderation. Beer has too many carbohydrates, including light beer, and is therefore not keto-friendly. I am an IPA kind of girl, so to me drinking a light beer is not worth it at all. Be careful with drinks that look like they have juice or sugar in them. As an example, the margarita mix is packed with sugar and carbohydrates. You are better off making homemade margaritas with either monk fruit or Swerve, lime juice, and tequila. Think of your “light and airy” options where less is more with these types of things.   

Keep in mind that we are all human, we all mess up sometimes, even myself, and none of us are perfect. You will not get fat in one day if you cheat. You will not gain ten-to-fifteen-pounds back that you already lost after one day of cheating, so do not be so hard on yourself. If you do mess up, own your mistake, and get back on it the next day. The less you look at this as a diet, and more of a lifestyle, situations like Memorial Day picnics won’t be as bad as you anticipate.

Lastly, it's Memorial Day y’all so have fun, relax, and enjoy this time. If your state is not in lockdown spend time with friends and family. Or you can support your local community by purchasing take out at a local restaurant. Happy Memorial Day!   

Keto Cocktail Recipes

Keto Cocktail Recipes

Keto Whiskey Sour

Ingredients:

  1. 2 to 4 ounces of Whiskey
  2. 3 tablespoons of lemon juice
  3. 3 tablespoons of water
  4. 1 tablespoon of Swerve Confectioners Sweetener
  5. 1 Shot of Monk Fruit Sweetener

Instructions:

  1. Combine all ingredients in a shaker 
  2. Add desired amount of Ice
  3. Shake, pour and enjoy, CHEERS!

Keto Whiskey Sour Recipe

Keto Pink Lemonade Vodka Mojito

Ingredients:

  1. 2 to 4 ounces of Vodka (I Love TITOS!)
  2. Mint Leaves
  3. 2 to 3 tablespoons of lime juice
  4. 1 tablespoon of Swerve granulated sugar
  5. Splash of sprite zero
  6. 2 to 4 ounces of Sugar Free Pink Lemonade (Until there is a slight pink color in the drink

Instructions:

  1. First muddle the mint leaves in the shaker with the lime juice and swerve sugar
  2. Then add in the vodka, and pink lemonade and ice, then shake
  3. Pour into glass, splash in the sprite zero, and top with a fresh mint leaf
  4. CHEERS!

Ket Pink Lemonade Mojito Recipe

Keto Vodka Mojito

Ingredients:

  1. Handful of mint leaves
  2. 2 tablespoons lime juice
  3. ½ teaspoon of sugar substitute (Swerve or monk fruit)
  4. Ice
  5. 2 oz vodka (I use Tito’s Handmade Vodka for just about everything!)
  6. ¼ cup Sprite Zero Sugar, club soda, or Smart Water Cucumber Lime (the one with the green label)
  7. Lime, sliced

Instructions:

  1. Muddle the mint, lime juice, and sugar substitute until well combined in a glass. Make sure the mint leaves slightly break down. Doesn’t have to be exact, just relax, and have fun with this!
  2. Add in the amount of desired ice to the glass.
  3. Add in preferred vodka, club soda, and mix together in the glass.
  4. Garnish drink with a lime slice and enjoy! Cheers!

This recipe makes for a total of 1 drink.

Food Recipes

Keto Coleslaw

Coleslaw is best if it sits in the fridge for several hours before eating to allow the flavors to set.

Ingredients:

Coleslaw Mixture

  1. Half a head of green cabbage
  2. Half a head of red cabbage
  3. ½ cup carrots, shredded

Dressing

  1. ½ cup olive oil
  2. ¼ cup white wine vinegar or red wine vinegar
  3. Salt
  4. Pepper
  5. Oregano
  6. ½ cup of mayonnaise (optional)

Instructions:

Prepare Coleslaw Mixture

  1. Thinly slice the green and red cabbages. Place both cabbages in a large mixing bowl.
  2. Add shredded carrots to cabbage mixture.

Prepare Dressing

  1. Whisk the olive oil, vinegar, seasonings, and the mayonnaise together in a small mixing bowl. Adding the mayonnaise is optional as it depends on whether you like your coleslaw crunchy, or on the soft side.
  2. Cover the sliced cabbage and carrot mixture with the liquid dressing using the desired amount you wish to add.
  3. Cover and refrigerate the coleslaw mixture before serving.

Cucumber, Feta, and Tomato Salad

Macros will depend on how much of each ingredient is used, and the type of dressing or marinate used.

Ingredients:

  1. 3 cups English cucumber, diced
  2. 1 cup tomatoes (grape tomatoes are easier to cut into the desired small pieces)
  3. 1 cup feta cheese, crumbled
  4. 2-3 tablespoons of red onion, finely chopped
  5. Low-carb Italian dressing (I like to use Ken’s Steak House Chef’s Reserve Italian with Garlic and Asiago Cheese Dressing).
  6. Dash of salt and pepper

 Instructions:

  1. Mix English cucumber, tomatoes, feta cheese, and red onion together in a large mixing bowl.
  2. Toss to coat all ingredients with low-carb Italian dressing. Use as much dressing as needed for marinating the salad.
  3. Season with salt and pepper, as needed.
  4. Refrigerate before serving. 

This recipe is for a total of 4 servings. 

Guacamole and Lavash Bread Chips

Add Italian seasonings, or any other seasoning, on these lavash bread chips for added flavor.

Ingredients:

Lavash Bread Chips

  1. 2 sheets of lavish bread (I use Atoria’s Family Bakery Mini Lavash Flatbread from Amazon)
  2. Olive oil
  3. Salt, divided
  4. Pepper
  5. Garlic powder

Guacamole

  1. 3 avocados, ripe
  2. 1 whole tomato, seeds removed and chopped
  3. ½ cup red onion, finely diced
  4. 1 teaspoon garlic, minced
  5. 2 tablespoons of lime juice (Add more lime juice if desired)
  6. Salt
  7. 2 tablespoons of fresh cilantro, chopped 

Instructions:

Prepare Lavash Bread

  1. Preheat the oven to 350°F (176°C).
  2. Take the 2 sheets of lavash bread, and cut into small squares. Depending on how big the cut is, it can sometimes get over 20 chips per sheet of lavash bread.
  3. Place chips in a large mixing bowl.
  4. Toss the chips with olive oil, salt, pepper and garlic powder.
  5. Line a baking tray with aluminum foil.
  6. Place chips along a baking tray.
  7. Bake until the chips are golden brown and crispy.

Prepare Guacamole

  1. Remove the skin from the avocado, then place the insides into a medium size bowl, and mash up with a fork.
  2. Add in the tomato, red onion, garlic, lime juice, salt, and cilantro to the mashed avocado.
  3. Mix all ingredients in the medium size bowl until well incorporated.
  4. Place guacamole in refrigerator until lavash bread chips are done or until ready to serve.

Cauliflower Potato Salad

Ingredients:

  1. 1 large head of cauliflower, cut into small florets
  2. 2/3 cup mayonnaise
  3. 1 tablespoon apple cider vinegar
  4. 1 tablespoon Dijon mustard
  5. 1 teaspoon garlic powder
  6. ½ teaspoon paprika
  7. 1 teaspoon salt
  8. ¼ teaspoon pepper
  9. ½ cup onion, finely diced (I like Spanish onions)
  10. ⅓ cup celery, finely diced
  11. 2 hard-boiled eggs, chopped
  12. Chives, diced 

Instructions:

  1. Boil the cauliflower on the stovetop until it become tender, or microwave in a bowl with a small amount of water in the bottom until the cauliflower is tender.
  2. Drain the cauliflower once it is cooked tender.
  3. In a large mixing bowl whisk together the mayonnaise, vinegar, mustard, garlic, paprika, salt, and pepper until well incorporated.
  4. Add the onion and celery to the large bowl mixture. 
  5. In a separate large mixing bowl combine the cauliflower and eggs.
  6. Then combine both bowls and mix the ingredients together.
  7. Lastly, top cauliflower potato salad with chives. 

Cauliflower Potato Salad Recipe

Buffalo Chicken Dip

Ingredients:

  1. 1-2 cups of shredded rotisserie chicken
  2. 1 package (8-ounce) full-fat cream cheese, softened
  3. 1 jalapeno, finely diced 
  4. 1 teaspoon of paprika
  5. 1 teaspoon garlic powder
  6. Salt
  7. Pepper
  8. ½ cup mozzarella cheese, shredded
  9. ½ cup cheddar cheese, shredded
  10. ½ cup buffalo sauce (I like Quaker Steak and Lube Arizona Ranch Wing Sauce)
  11. ¼ cup ranch dressing (I use Bolthouse Farms Classic Ranch Yogurt Dressing)
  12. Bacon, crumbled (optional)
  13. Fresh green onions (optional)

Instructions:

  1. Preheat oven to 350 °F (176°C).
  2. In a large mixing bowl combine the shredded chicken and softened cream cheese.
  3. Add the jalapeno, paprika, garlic, salt and pepper to the chicken mixture.
  4. Incorporate the shredded mozzarella and cheddar cheeses to the chicken mix.
  5. In a small bowl combine hot sauce and ranch dressing until well blended
  6. Add the dressing into the large bowl of chicken mixture.
  7. Grease an 8- by 8- inch square baking dish with either butter, spray, or coconut oil.
  8. Transfer chicken mixture to the greased baking dish.
  9. Bake chicken dip for approximately 20-30- minutes, or until the top begins to brown.
  10. Top with crumbled bacon and fresh green onions before serving.

Avocado Chips

Ingredients:

  1. 2 avocados
  2. 1 cup Parmesan cheese, either grated or shredded
  3. 1 teaspoon Italian seasoning 
  4. 1 teaspoon garlic powder 
  5. Salt 
  6. 1 teaspoon lemon juice, freshly squeezed 

Instructions:

  1. Preheat oven to 325° F (162 °C).
  2. Remove the skin from the avocado, then place the insides into a medium size bowl, and mash up with a fork.
  3. Add the Parmesan cheese and combined both ingredients together until well blended. May need to add more cheese depending on the size of the avocados.
  4. Add in the Italian seasoning, garlic powder, salt, and lemon juice to the mix.
  5. Grease baking sheet.
  6. Use a teaspoon and scoop even amounts of avocado mixture onto the baking sheet. Then flatten the avocado into chip shapes.
  7. Bake the chips for about 30-40- minutes, or until golden brown and crispy. This will depend on oven temperature and the size of the chips.