Easy Low Carb Keto One Pot Meal: Healthy And Delicious

easy low carb keto one pot meal
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Last night I was craving beef and veggies and remembered a recipe I recently pinned to my Pinterest Ketogenic Low Carb Eating Plan board. Realizing I had most of the ingredients on hand I decided to go for it. And boy am I glad I did! The recipe was quick and easy to make in one pot. It’s super healthy too, full of antioxidant-rich veggies, garlic and ground beef for protein power.

I originally found the recipe over at BudgetBytes.com but I altered it a bit based on what I had in my fridge. I substituted a bag of coleslaw mix (which includes different types of cabbage and shredded carrots) to make it super fast and easy.

Also, I didn’t have the sriracha for heat so I left it out and added plenty of cracked black pepper. If you like spicy dishes like I do I think the sriracha would really kick it up a notch, so I’m going to buy some the next time I’m at the store. I’m also going to add in some chopped broccoli the next time I make it just because it sounds good.

I ate a huge bowl full and my craving was wholly satisfied. One of the benefits of doing intermittent fasting nearly every day is that I no longer have to count calories (though I track my macros on the MyFitnessPal app). I can eat until my hunger is satiated. And who doesn’t love that?! So, without further ado, the recipe:

Easy Low Carb Keto One Pot Meal

EASY ONE POT BEEF AND VEGGIE STIR FRY

Yield: 8

EASY ONE POT BEEF AND VEGGIE STIR FRY

Ingredients

    STIR FRY
  • 1 16-oz bag tri-color coleslaw mix
  • 1 small onion, chopped
  • 4 cloves garlic
  • 1 lb. ground beef
  • 1 Tbsp grated ginger
  • 1 Tbsp neutral-flavored cooking oil
  • Salt and pepper, to taste
    STIR FRY SAUCE
  • 2 Tbsp sesame oil
  • 4 Tbsp soy sauce
  • 1-2 Tbsp sriracha
    GARNISHES (OPTIONAL)
  • 2 Tbsp sesame seeds

Instructions

  1. Prep the sauce first. In a small bowl stir the sesame oil, soy sauce and sriracha together and set aside.
  2. Slice the onion. Mince the cloves of garlic. Peel and finely grate the ginger.
  3. Heat a larger pot or skillet over medium heat. Once it is heated add the cooking oil, ground beef, onion, ginger, garlic and salt and pepper. Cook until the beef is browned.
  4. Add the bag of cole slaw mix and continue to cook and stir until the cabbage is slightly wilted, or more if that's your preference. Add the stir fry sauce and combine completely. Add a sprinkle of sesame seeds if you like and serve.
    RECIPE NOTES
  1. Feel free to add broccoli or any other vegetables you like.
  2. Prep Time: 15 minutes
  3. Cook Time: 15 minutes
  4. Servings: 8 - 1.5 cup servings
  5. Author: Adapted from BudgetBytes.com
https://www.lorigeurin.com/easy-low-carb-keto-one-pot-meal/

If you’re interested in the macros and nutrition information per one serving, I ran the recipe through MyFitnessPal and the results are as follows:

Calories: 194
Carbs: 7 g
Fat: 12 g
Protein: 13 g
Sugar: 3 g
Fiber: 2 g
Net Carbs: 5 g

Here are 6 Easy Ways To Cut Carbs And Lose Weight


Have you tried eating low carb or ketogenic? What did you think?

Share your thoughts below – I love hearing from you!


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12 Surprising Health Benefits Of Chia Seeds

health benefits of chia seeds

Chia seeds are one of the healthiest superfoods you can find anywhere! These tiny seeds have amazing health benefits.

Typically, they are grown organically and do not contain genetically modified organisms (GMOs)

They are black or white. If the seeds are brown they are not yet ripe.

They grow natively in South America. Ancient Mayans and Aztecs used them for many purposes, including medicine.

In ancient Mayan culture, “chia” means “strength”.

They are sometimes compared to flaxseeds because they have similar in nutritional value.

Advantages of chia seeds over flax seeds include:

  • They do not go rancid as quickly as flaxseed.
  • They do not have to be ground before eaten.

Health Benefits Of Chia Seeds

1. Incredible Nutrition

A 1-ounce (28.4 gram or about 2 tablespoons) serving of chia seeds provides: (1)

  • 11 grams of fiber
  • 4.7 grams of protein
  • 17% RDA of calcium
  • 12% RDA of iron
  • 23% RDA of magnesium

They also contain phosphorus, zinc, vitamin A, omega-3 fatty acids (healthy fats) and are rich in antioxidants.

2.  Gluten-Free

They are a “whole grain” food and are safe for people who have celiac and those who are gluten intolerant.

This is great news for those who have to severely restrict their intake of grains. Eating chia seeds, they don’t have to worry about suffering from side effects of foods with gluten.

3. Easy To Include In Your Eating Plan

Because they are bland, you can put them in just about anything. Simply Google “chia seeds recipes” and you’ll find over 2,000,000 results!

Chia Seeds with Yogurt and Fruit

I enjoy them in my favorite Peanut Butter Protein Shake. They have a slightly nutty taste and take on the flavors of the foods they’re incorporated with. If you’re wanting to eat a healthy diet, chia seeds are an easy, nutrition-packed food you can use in a variety of dishes.

They are a delicious addition to Greek yogurt and fruit.

Many people enjoy them for dessert in puddings.

And how about adding them to stir-frys or casseroles?

4. Reduce Cancer Risk

Due to the high fiber content in the seeds, they can help with digestive health and lower your risk of colorectal cancer.

The high amounts of alpha linoleic acid (or ALA) found in chia seeds can limit cancer cell growth in cervical and breast cancers. The ALAs also caused the cancer cells to die and didn’t harm normal cells. (3)

They help the skin heal and repair quickly. That means healthy, glowing skin and fewer wrinkles. And who doesn’t love that?!

6. Bone Health

Chia seeds provide more than 18% of the RDA of calcium, and that’s in merely 1 ounce! They’re a great alternative to dairy products for people who are allergic to dairy, or are simply looking for other options.

They contain many vital nutrients that promote bone health. These include:

  • phosphorus
  • calcium
  • boron
  • magnesium
  • protein

7. Satiety

The high amounts of protein, healthy fats and fiber reduce appetite and cravings. Also, when liquid combines with chia seeds, the outer layer absorbs the liquid, causing the seed to swell and form a gel, which further increases satiety.

Satiety, or feeling full, can help with weight maintenance or weight loss. When we feel full and satisfied we’re much less likely to overeat.

8. Regulates Blood Sugar

A study of Type-2 Diabetes patients (done in 2007) showed chia seeds significantly lowered their blood pressure, a risk factor for diabetes. (4)

They have also been shown to cause a drop in blood sugar.

Check out another way to lower blood sugar here.

Building Muscle

9. Muscle-Building Protein

With close to 14% protein, they provide a good amount of this muscle-building macronutrient.

Eating plenty of high quality protein, like chia seeds, can greatly reduce your appetite and help with weight loss. (5)

10. Low-Carbohydrate Food

Are you watching your carb intake? If so, you’re not alone. Due to their high fiber content, chia seeds contain only 1 net carbohydrate gram per ounce.

11. May Lower Risk Of Heart Disease

According to studies done on rats, chia seeds can reduce inflammation, raise HDL (the good cholesterol) and lower triglycerides. (6)

They have also been found to lower insulin resistance and decrease belly fat. (7)

12. Increase Energy And Metabolism

A recent study showed that chia seeds provided enhanced sports performance when given to people who trained more that 90 minutes. (8)

Consuming a serving of chia seeds per day can also increase your metabolism and burn belly fat.

How To Eat Chia Seeds

If you want to get the greatest nutritional value from your chia seeds you may want to grind or soak them. This makes their rich nutrients more readily available for absorption.

If you choose to soak them, here’s what you need to know:

  • Mix about 1.5 tablespoons of chia seeds in a glass with 1 cup of water.
  • Let them soak for about 1 to 2 hours, or until they become gel-like.

Side Effects

I have heard of people swallowing a tablespoon of raw, unsoaked chia seeds. But based on what I’ve read, I’d advise against this. Because the seeds absorb water, they can stick together in a clump and become difficult to swallow.

Please always drink plenty of water or other fluids (such as milk, juice or incorporated in a smoothie) when eating your chia seeds.

There are so many excellent health benefits of chia seeds!

Anthony’s Organic Chia Seeds 2.5lbs, Batch Tested Gluten-Free, Non-GMO are our favorite!


How do you like to eat chia seeds?

Please share in the comment section below.


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This post contains affiliate links. And you can read our Affiliate Policy here.


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My Favorite Protein Powder Pancakes

protein powder pancakes
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One of the foods I’ve missed since becoming gluten-free is pancakes. I tried different gluten-free flours, but had

trouble finding one that tasted close enough to the real thing, until I discovered how easy it is to make oat flour. To me, the flavor it gives the pancakes is delicious and the texture is pleasant, although a little heartier in these gluten-free protein pancakes.

Protein Powder Pancakes

If you want to try making your own gluten-free oat flour, first make sure that your oats are gluten-free. Some are packaged in factories along wheat products and can get contaminated with wheat. Simply put a cup or two of old-fashioned oats in your blender, press start and watch the magic happen!  Now, when I’m making a recipe that calls for all-purpose or wheat flour, I use the GF oat flour instead.

This is the recipe I use to make my protein powder pancake mix. I store it in a Mason jar and make a new batch and refill the jar when I’m getting low.

I like to add chopped apples and cinnamon or blueberries or pecans to the batter. Typically, I fry them in coconut oil and top them with butter or 81 Uses For Coconut Oil, syrup, and sometimes peanut butter (yummy!).

Our kids sometimes groan when they find out something I’m serving is gluten-free, but not these Protein Powder Pancakes. They eat them right up. I hope you enjoy!


Do you have a favorite protein powder recipe?

Please share below in the comment section.


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