Packed with healthy monounsaturated fats and lean protein these stuffed sweet potatoes make a great nutritious balanced dinner, packed lunch for the office or post work out meal.

Love or Hate Spice?

Feel free to adjust the lime and jalapeño spiciness to your taste.

I’m a huge fan of spice and heat, so definitely dial this down if you are sensitive to big bold spice flavours.

Need To Save Time?

I love to cook my sweet potatoes raw in the oven (you can do lots of jobs whilst they are cooking!) as personally, I love a soft, fluffy inside with a crispier skin.

However, I understand not everyone has time for this, so if you’re in a rush you can par-bake in the microwave and then finish off in the oven. This will cut the cooking time down by half.

How To Make The Avocado Stuffing

You’ll need:

• 1 large avocado
• Juice of 1/2 – 1 lime
• Salt and pepper to taste
• 2 green onions, finely sliced (30g)
• 2 – 3 tbsp fresh cilantro, chopped (10g) 1 green jalapeño, chopped

Mix the avocado with lime juice, salt, pepper, green onions, cilantro and jalapeño. Adjust jalapeño quantity, lime juice and seasoning to taste.

Related Recipes

• Keto Guacamole – Low-Carb Avocado Recipe
• Healthier Fish and Chips
• Salmon with Cabbage Slaw

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Chicken Stuffed Sweet Potato (with avocado)

These chicken stuffed sweet potatoes are made better with avocado! If you're looking to bring back carbs after going low carb in a healthy way, this recipe is for you!

Course Dinner, Main Course

Cuisine Australian, Dairy Free, Gluten Free, grain free, Nut Free, Paleo, sugar free, Whole 30

Keyword chicken stuffed sweet potato

Prep Time 10 minutes

Cook Time 35 minutes

If roasting sweet potatos from raw 20 minutes

Total Time 1 hour 5 minutes

Servings 4 servings

Calories 375kcal

Author FatForWeightLoss (Aaron Day)

Ingredients

• 4 medium sweet potatoes 840g
• 2 large chicken breasts or 320g roasted chicken
• 1 tsp extra virgin olive oil
• 1 large avocado
• 1 large lime juiced
• Salt and pepper to taste
• 2 green onions finely sliced (30g)
• 2 – 3 tbsp fresh cilantro chopped (10g)
• 1 medium green jalapeño chopped

Instructions

• Preheat the oven to 425F / 220C / 180 fan and line a large baking sheet with parchment paper.
• Scrub your sweet potatoes and dry with kitchen roll. Rub the skins with a little olive oil and optional salt. Prick with a fork several times to release any steam.
• Add sweet potatoes to the baking sheet and bake for 45 – 55 minutes or until soft. Cooking times will vary depending on the size of your potatoes. (To speed up the cooking time you can precook in the microwave for 6 – 8 minutes then cook for about 20 minutes in the oven if you prefer.)
• Meanwhile, if you’re cooking the chicken, drizzle with oil and sprinkle with sea salt, then bake on a separate parchment lined baking sheet for about 20 minutes, or until no longer pink on the inside. Allow to rest and then shred the meat using 2 forks. Option to use chicken thighs if you prefer.
  
• Mix the avocado with lime juice, salt, pepper, green onions, cilantro and jalapeño. Adjust jalapeño quantity, lime juice and seasoning to taste.
  
• Mix chicken with avocado mix.
• Slice sweet potatoes, option to fluff the insides a little with a fork and add a drizzle of olive oil if you like then top with chicken mix and more cilantro.

Notes

Storage: Tupperware in the fridge for 2 days

Nutrition

Serving: 1potato with stuffing | Calories: 375kcal | Carbohydrates: 48g | Protein: 23g | Fat: 11g | Fiber: 11g | Net Carbs: 37g

The post Chicken Stuffed Sweet Potato appeared first on FatForWeightLoss.

This Healthy Salmon and  Slaw is the ultimate fast and utterly delicious weeknight dinner. For a lighter alternative to mayo, I used yoghurt for the slaw dressing.

For a dairy-free option, I like to make this with coconut yoghurt.

This crispy pan-fried salmon and slaw is low in carbs, rich in healthy fats and high in protein.

Do you ever wonder what that white substance is when you cook salmon?

It’s called albumin. Often sited as happening when you cook at higher temperatures but trust me I’ve tried cooking at lower temperatures, using wild and farmed salmon, and it still does it sometimes.

If your salmon isn’t super fresh ie a few days old but still well within its sell-by date, it can still do it. For that reason, if you want pretty salmon, it’s best to pan fry, but feel free to roast if you prefer. Don’t worry though, if it happens to you, it’s perfectly safe to eat.

How To Make A Quick Slaw

For The Dressing:

• 1/4 cup unsweetened Greek or coconut yoghurt for dairy free
• 1/2 tsp extra virgin olive oil
• 1/2 tsp lemon juice
• Pinch of salt + pepper

For The Vegetables:

• 1/2 cup red cabbage, shredded (35g)
• 1 cup white cabbage, shredded (70g)
• 1 small carrot, peeled + shredded (50g)
• 1 scallion, finely sliced (15g)
• 20g mangetout, thinly sliced 
• 2 tbsp fresh parsley, finely chopped

Mix the slaw dressing together in a small bowl. Season to taste.

Add all the slaw vegetable ingredients to a mixing bowl and toss to combine with the dressing. Place in the fridge.

Related Recipes

• Healthier Fish and Chips
• Low Carb Salmon and Cream Cheese Pinwheels
• Creamy Keto Slaw

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Salmon with Cabbage Slaw

Course Dinner, Lunch, Main Course, Main Dish

Cuisine American, Australian, egg free, grain free, Low Carb / Keto, Mediterranean, Paleo, sugar free, Whole 30

Keyword cabbage, Creamy Keto Slaw, Salmon and Cream Cheese Pinwheels, salmon with cabbage slaw

Prep Time 10 minutes

Cook Time 10 minutes

Total Time 20 minutes

Servings 2 Servings

Calories 337kcal

Author FatForWeightLoss (Aaron Day)

Ingredients

Slaw Dressing

• 1/4 cup unsweetened Greek or coconut yoghurt for dairy free
• 1/2 tsp extra virgin olive oil
• 1/2 tsp lemon juice
• Pinch of salt + pepper

Slaw

• 1/2 cup red cabbage shredded (35g)
• 1 cup white cabbage shredded (70g)
• 1 small carrot peeled + shredded (50g)
• 1 scallion finely sliced (15g)
• 20 g mangetout thinly sliced
• 2 tbsp fresh parsley finely chopped

Salmon

• 1 tbsp extra virgin olive oil
• 1/2 tsp paprika
• 1/3 tsp garlic powder or 2 garlic cloves minced
• 1/4 tsp salt
• 1/4 tsp black pepper
• 2 5-ounce salmon fillets

Instructions

• Mix the slaw dressing together in a small bowl. Season to taste.
  
• Add all the slaw vegetable ingredients to a mixing bowl and toss to combine with the dressing. Place in the fridge whilst you make the salmon.
  
• Add 1 tbsp olive oil, paprika, garlic powder, salt and pepper to a small bowl. Stir to combine.
• Rinse the salmon fillets and pat dry thoroughly with paper towels. Brush marinade on top of salmon.
  
• Spray a non-stick frying pan with a little olive oil. Cook flesh side down (skin side up) undisturbed for 3 – 4 minutes on a medium heat. Flip and cook for a further 5 minutes or until the salmon is cooked through to your liking. NOTE: Cooking times will vary depending on the thickness of your fillets and if you use wild or farmed salmon.
  
• Option to bake in the oven on a greaseproof lined baking tray for 12 – 15 minutes. (375F / 190C) NOTE: oven roasting often results in the albumin releasing from the salmon (white substance you often see on salmon). This is perfectly safe to eat. Even cooking at low temperatures I find it does it so if you want pretty salmon my advice is to pan fry!
• Serve salmon with slaw. Sprinkle the fresh parsley and lemon wedges.
  

Notes

If your salmon isn’t super fresh ie a few days old but still well within its sell-by date, it can still do it. For that reason, if you want pretty salmon, it’s best to pan fry, but feel free to roast if you prefer. Don’t worry though, if it happens to you, it’s perfectly safe to eat.

 

For a lighter alternative to mayo I used yoghurt for the slaw dressing. For a dairy-free option, I like to make this with coconut yoghurt.

Nutrition

Calories: 337kcal | Carbohydrates: 9g | Protein: 33g | Fat: 18g | Saturated Fat: 3.5g | Net Carbs: 6.5g

The post Salmon with Cabbage Slaw appeared first on FatForWeightLoss.

Simple Keto Stuffing Recipe

I have a solution for you to help speed up your Thanksgiving and Christmas meal prep. More time with friends and family instead of being stuck behind the stove is always a bonus I say!

This Keto Stuffing uses my 90-second keto bread instead of an oven cooked loaf, meaning you cut the time down by almost an hour. 

I like to use a good quality sausage in place of ground pork as it’s full of extra flavour but you can use ground pork if you prefer and just add some more garlic and herbs. See my top tips below

Tips For A Delicious Keto Stuffing Recipe

• Buy good quality sausages and remove the skins. I buy pure meat sausages from my local butchers. Toulouse or Italian are best for this low carb stuffing. To remove the skins, simply slice open with a sharp knife and pull off the skin.
• If using ground pork in place of sausages – add 2 extra cloves of minced garlic and 1/2 tsp more of each fresh herb. You may need a pinch more salt and pepper too. 
• Chop the celery and cauliflower into small pieces. You want everything nice and small for this stuffing. 
• Butter makes it taste best but you can use olive oil if dairy free.
• If you used 2/3 cup stock and feel your stuffing is a little dry after about 30 minutes you can add a bit more stock. All depends on the fat content of your sausages. Leaner sausages will require more stock.

Related Keto Stuffing Recipes

• 90 Second Keto Bread
• Keto Breadcrumb Recipe
• Keto Cloud Bread Loaf

Print

Keto Stuffing

Every holiday season welcomes a good stuffing recipe. Sometimes though, stuffing can be a labour of love, especially if you’re making a keto version with low carb bread, as making a loaf alone takes an hour.

Course Main Course, Main Dish, Side Dish

Cuisine American, Australian, Dairy Free, Gluten Free, grain free, Paleo, sugar free

Keyword keto stuffing, keto stuffing recipe

Prep Time 10 minutes

Cook Time 1 hour

Total Time 1 hour 10 minutes

Servings 8 makes 6 cups, approx 3/4 cup per serve

Calories 250kcal

Author FatForWeightLoss (Aaron Day)

Ingredients

• 3 batches of 90 second keto bread
• 1 large onion peeled + quartered (80g)
• 3 Tbsp butter or olive oil (df)
• 450 g Italian or Toulouse sausages roughly 3 large or ground pork mince (f using pork meat add 2 extra cloves of garlic + 1/2 tsp extra of each herb)
• 3 rashers smoked streaky bacon diced small (60g)
• 1 whole lemon zest
• 1/2 tsp flaked sea salt
• 1/2 tsp coarse black pepper
• 2 sticks celery diced small (80g)
• 2/3 cup cauliflower florets diced small (90g)
• 1 clover garlic minced
• 2 tbsp fresh sage finely chopped
• 1 tbsp fresh rosemary finely chopped
• 1 tbsp fresh thyme leaves
• 2/3 – 3/4 cup chicken stock
• 1 large egg

Instructions

• Preheat the oven to 320F / 160C / 140 fan.
• Make the keto bread as per my recipe. Place on a greaseproof line baking tray and partially dry out for about 10 – 15 minutes. Remove from the oven and allow to cool whilst you make the meat filling.
• Blitz the onions in a food processor until finely chopped, or chop fine with a knife then tip into a large bowl.
• If using sausages, remove skins and break up the meat.
• Place sausages into the food processor (with the onions) and add the bacon, seasoning and lemon zest.
• Pulse until combined.
• Add 1 tbsp of butter or olive oil to a non-stick frying pan and fry the sausage mix until cooked through, about 8 minutes. Set aside.
• Add 2 butter or olive oil to the same pan. Add the celery, cauliflower, garlic and herbs and cook for 4 – 5 minutes until the cauliflower is soft. Option to add some water if the mix starts to get dry.
• Remove from the heat. Add cooked sausage meat to the cauliflower mix and stir to combine.
• Mix the egg and stock in a small bowl. Add croutons and egg mix to the sausage mix and toss well to combine making sure the croutons are covered.
• Turn up the oven to 374F / 190C / 170 fan.
• Grease a baking tin with oil or butter. Add the stuffing mix and bake for about 45 minutes (giving it a good stir about half way through) or until the sausage meat is set and the croutons are golden. Start checking it from about 30 minutes.
• Garnish with a good drizzle of olive oil and fresh parsley.

Notes

If you used 2/3 cup stock and feel your stuffing is a little dry after about 30 minutes you can add a bit more stock. All depends on the fat content of your sausages. Leaner sausages will require more stock.

Nutrition

Serving: 0.75cups | Calories: 250kcal | Carbohydrates: 6g | Protein: 13g | Fat: 20g | Net Carbs: 3.5g

The post Keto Stuffing appeared first on FatForWeightLoss.

Most keto breadcrumbs are made using almond flour bread but for those of you who are looking for something lighter with fewer calories, or have an intolerance to nuts these low carb breadcrumbs are perfect for you.

Gluten-Free Breadcrumb Substitute

Made with my popular Keto Cloud Bread recipe, they use mainly egg whites and whey protein resulting in a nice ‘white’ style breadcrumb that’s universal.

They can be used as a breading for patties or holding fishcakes and meatballs together, as part of a crispy coating for scotch eggs or fried chicken, in meatloaves, or for layering on top of your favourite casserole for a crunchy topping… and that’s just for starters!

How To Make Keto Breadcrumbs

• Prepare the keto cloud bread as per my recipe here.
• Allow the low carb cloud bread loaf to fully cool.
• Roughly chop into 1 inch cubes and place on a greaseproof lined baking tray.
• Preheat over to 250F / 120C / 100 fan. Bake the cloud bread croutons for 50 mins – 1 hour 10 mins or until crisp and almost dry. (Cooking times will vary slightly depending on how fresh your bread is.) Fresher bread will take longer than slightly stale.
• Remove from the oven and allow to fully cool. Place the keto cloud bread croutons in a food processor and blitz / pulse using the S blade until fine.
• Store in a Tupperware or glass jar for 1 month or freezer for 3 months.

Related Recipes

• Keto Cloud Bread Loaf
• Keto Cloud Bread (Oopsie Bread Rolls)
• Keto Air Fryer Chicken Tenders

Let me know in the comments below how you’ve used them. I love seeing all your creations in the kitchen!

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Keto Breadcrumbs Recipe

Most keto breadcrumbs are made using an almondflour bread but for those of you who are looking for something lighter withless calories, or have an intolerance to nuts these low carb breadcrumbs areperfect for you.

Course Dinner, Main Course, Salad, Side Dish, Soup

Cuisine American, Australian, Dairy Free, Gluten Free, grain free, Low Carb / Keto, Nut Free, sugar free

Keyword Gluten-Free Breadcrumb Substitute, keto breadcrumbs

Prep Time 20 minutes

Cook Time 1 hour 30 minutes

Total Time 1 hour 50 minutes

Servings 5 Servings (1/2 cup each)

Calories 78kcal

Author FatForWeightLoss (Aaron Day)

Ingredients

• 1 keto cloud bread loaf

Instructions

• Prepare the keto cloud bread as per my recipe (link in ingredients)
• Allow the low carb cloud bread loaf to fully cool. Note: you can also make this days in advance and just leave on the side covered with a clean tea towel or wrapped in greaseproof paper. You can also use up a slightly stale loaf (that’s if there’s any chance of you not finishing one!) because actually the drier the loaf is the better.
• Roughly chop into 1 inch cubes and place on a greaseproof lined baking tray.
  
• Preheat over to 250F / 120C / 100 fan. Bake the cloud bread croutons for 50 mins – 1 hour 10 mins or until crisp and almost dry. (Cooking times will vary slightly depending on how fresh your bread is.) Fresher bread will take longer than slightly stale.
  
• Remove from the oven and allow to fully cool. Place the keto cloud bread croutons in a food processor and blitz / pulse using the S blade until fine.
  

Notes

Store in a Tupperware or glass jar for 1 month or freezer for 3 months.

Nutrition

Serving: 0.5cups | Calories: 78kcal | Carbohydrates: 1g | Protein: 17.5g | Fat: 0.1g | Net Carbs: 1g

The post Keto Breadcrumb Recipe appeared first on FatForWeightLoss.

The only problem with Costco coconut clusters is they are FULL of sugar! Most of the coconut clusters from Costco use simple ingredients (you can also get these from Woolworths as well).

This keto coconut clusters recipe is going to show you how to replace the sugar and keep it keto-friendly!

Estimated reading time: 4 minutes

Keto Coconut Clusters Ingredients

Coconut Flakes: I used the unsweetened variety from Woolworths. They are raw and have loads of healthy fibre. Use any unsweetened raw coconut flakes you can find at your local grocery store. Unfortunately, pre-toasted flakes won’t work for this recipe.

Pepitas: Otherwise known as pumpkin seeds, I used the raw pepitas you can generally find in the baking section of your local grocery store.

Sunflower Seeds: Sunflower seeds are actually a great way to boost healthy hormones (especially for women). These are also the raw sunflower seeds that you can find in the baking section of your local store.

Chia Seeds: You can either use black or white chia seeds.

Sweetener Of Choice: I used lakanto maple syrup which is sugar-free, but you can use 3 tablespoons of whatever sweetener you like. Powdered erythritol would work, also 5-10 drops of liquid stevia would work as well.

Instructions

• Preheat your convection oven to 180C
• In a medium mixing bowl, combine all of the ingredients and mix until the egg white has coated the mixture well.
• Using a tablespoon, place keto coconut clusters onto a baking tray lined with partchment paper.
• Place into the oven for 12-14 minutes, or until the edges are a light golden brown (be careful not to burn them)
• Remove keto coconut clusters from the oven and allow to cool.
• Store once completely dry and cool in an air tight container in the cupboard. Will last for up to 7 days. (These are best eaten fresh, so maybe make as many as you think you’ll want for the day, and bake the rest later).

Frequently Asked Questions

What sweetener can I use?

I used lakanto maple syrup which is sugar-free, but you can use 3 tablespoons of whatever sweetener you like. Powdered erythritol would work, also 5-10 drops of liquid stevia would work as well

Can I replace the pepitas or sunflower seeds in these keto coconut clusters?

You certainly can! I’d suggest using whatever nuts you have. Almonds and sesame seeds could be a great alternative.

Do I need to add chia seeds?

Chia seeds aren’t 100% necessary, but they do provide a nice flavour and texture. Feel free to leave them out if you don’t have any.

What If I only have a conventional oven?

I would cook these at 10F higher. The recipe calls for 180C (350F), so instead you would use 200C (400F) for a conventional oven (no fan).

Storage Tips

Store the keto coconut clusters once completely dry and cool in an air tight container in the cupboard. Will last for up to 7 days. (These are best eaten fresh, so maybe make as many as you think you’ll want for the day, and bake the rest later).

Related Topics

• Keto Lemon Coconut Cake with Cream Cheese Icing
• No Bake Coconut Keto Bounty Bars
• Keto Cheesecake Fat Bombs
• Low Carb Granola Bars

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Keto Coconut Clusters

Keto coconut clusters are an amazingly delicious keto-friendly snack that is crunchy, dairy free and lightly sweetened. It's the perfect afternoon snack.

Course Dessert, Snack

Cuisine American, Australian, Dairy Free, Gluten Free, grain free, Low Carb / Keto, Paleo, Vegetarian

Keyword coconut clusters, keto coconut clusters

Prep Time 10 minutes

Cook Time 12 minutes

Total Time 22 minutes

Servings 18 Coconut Clusters

Calories 59kcal

Author FatForWeightLoss (Aaron Day)

Ingredients

• 1.5 cups unsweetened coconut flakes
• 1/2 large Egg White
• 1/8 cup pepitas
• 1/8 cup sunflower seeds
• 1 Tbsp chia seeds
• 3 Tbsp sweetener of choice I used lakanto sugar free maple syrup
• 1/4 tsp salt

Instructions

• Preheat your convection oven to 180C
• In a medium mixing bowl, combine all of the ingredients and mix until the egg white has coated the mixture well.
• Using a tablespoon, place clusters onto a baking tray lined with partchment paper.
• Place into the oven for 12-14 minutes, or until the edges are a light golden brown (be careful not to burn them)
• Remove from the oven and allow to cool.
• Store once completely dry and cool in an air tight container in the cupboard. Will last for up to 7 days. (These are best eaten fresh, so maybe make as many as you think you'll want for the day, and bake the rest later).

Notes

These are best eaten fresh, so maybe make as many as you think you’ll want for the day, and bake the rest later.

Be careful not to burn them, be sure to watch your oven temperature, and take out early if they look cooked before the time allocated.

Nutrition

Calories: 59kcal | Carbohydrates: 2g | Protein: 1g | Fat: 5g | Saturated Fat: 4g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 1g | Trans Fat: 1g | Sodium: 38mg | Potassium: 53mg | Fiber: 1g | Sugar: 1g | Vitamin A: 1IU | Vitamin C: 1mg | Calcium: 7mg | Iron: 1mg | Net Carbs: 1g

The post Keto Coconut Clusters appeared first on FatForWeightLoss.

What Ingredients Make Roasted Brussels Sprouts Taste Amazing?

• 450 g brussels sprouts (1lb) cut in half
• 2 Tbsp salted butter melted
• 1 tsp garlic powder
• 1 tsp white vinegar
• ½ tsp salt
• ½ tsp ground black pepper
• 2 Tbsp capers

Do Capers Go Well With Brussels Sprouts?

Cruciferous vegetables cry out for salt and zing, which is why cabbage, salt and vinegar go so well together.

This roasted brussels sprouts flavour combination is inspired by the Flavour Matrix (affiliate link), which is a book that can help you pair seemingly unknown foods together for the ultimate combination of flavours (working on the science as to why certain flavours taste good, then extrapolating on that a little).

How To Roast Brussels Sprouts In The Oven

Line a 15-inch X 10-inch (38 cm X 25 cm) baking sheet with a piece of parchment paper. Preheat a fan-forced oven to 200 C (400 F).

If you want the roasted brussels sprouts to be ultra-crispy, don’t line the baking tray with parchment paper and let the Brussels built a nice caramelised crust up against the pan.

Brussels sprouts need some room on the pan. If they are too close together, they will necer crisp up. If your pan is small, or you think there just isn’t enough room, split the recipe over two sheet pans, arranged on separate racks near the middle of the oven.

Place the Brussels sprouts in a medium mixing bowl; toss with the melted butter, garlic powder, vinegar, salt, and pepper until well coated. Spread the Brussels sprouts out onto the baking sheet, cut side down.

Roast brussels sprouts in the oven for 30 minutes; remove the sheet pan from the oven and flip the Brussels sprouts over onto the other side. At this point, add the capers and cook for a further 15 minutes.

Remove from the oven and allow to cool for 5 minutes before serving.

Keto Sheet Pan Dinners

This roasted brussels sprouts recipe is out of my Keto Sheet Pan Dinners cookbook!

Sheet pans, or sometimes known as baking trays, are super versatile and easy to throw a whole bunch of ingredients in to then throw in the oven without any extra hassle.

This cookbook is filled with delicious flavour combinations like harissa and yogurt, or feta and dill, combined with bell pepper and onions to create this one-stop-shop of flavour.

Click here to view the other recipes inside this brand new cookbook!

Other Recipes You May Like

• Creamy Keto Slaw
• Au Gratin Cauliflower (Keto Friendly)
• Thyme Butter Basted Rib Eye Keto Recipe
• Oven Baked Pork Chops with Garlic and Fennel
• Harissa Roasted Chicken Thighs with Greek Yogurt and Feta Cheese

Print

Roasted Brussels Sprouts with Capers and Butter

Course Dinner, Salad, Side Dish

Cuisine American, Australian, Dairy Free, egg free, Gluten Free, Low Carb / Keto, Mediterranean, sugar free, Vegetarian, Whole 30

Keyword roasted brussels sprouts

Prep Time 10 minutes

Cook Time 35 minutes

Resting time 5 minutes

Total Time 50 minutes

Servings 4 servings

Calories 104kcal

Author FatForWeightLoss (Aaron Day)

Equipment

• 15-inch X 10-inch (38 cm X 25 cm) baking sheet

Ingredients

• 450 g brussels sprouts (1lb) cut in half
• 2 Tbsp salted butter melted
• 1 tsp garlic powder
• 1 tsp white vinegar
• ½ tsp salt
• ½ tsp ground black pepper
• 2 Tbsp capers

Instructions

• Line a 15-inch X 10-inch (38 cm X 25 cm) baking sheet with a piece of parchment paper**. Preheat a fan forced oven to 200 C (400 F).
• Place the Brussels sprouts in a medium mixing bowl; toss with the melted butter, garlic powder, vinegar, salt, and pepper until well coated. Spread the Brussels sprouts out onto the baking sheet, cut side down.
• Roast in the oven for 30 minutes; remove the sheet pan from the oven and flip the Brussels sprouts over onto the other side. At this point, add the capers and cook for a further 15 minutes.
• Remove from the oven and allow to cool for 5 minutes before serving.

Notes

• This recipe will keep in the fridge for up to 4 days or in the freezer for up to 2 months.
• If you want the Brussels sprouts to be ultra-crispy, don’t line the baking tray with parchment paper and let the Brussels built a nice caramelised crust up against the pan.
• Brussels sprouts need some room on the pan. If they are too close together, they will necer crisp up. If your pan is small, or you think there just isn’t enough room, split the recipe over two sheet pans, arranged on separate racks near the middle of the oven.

Nutrition

Serving: 1cup | Calories: 104kcal | Carbohydrates: 10g | Protein: 4g | Fat: 6g | Fiber: 4g | Net Carbs: 6g

The post Roasted Brussels Sprouts with Capers and Butter appeared first on FatForWeightLoss.

Estimated reading time: 4 minutes

Whilst reading “All About Roasting” – by Molly Stevens (affiliate link), I learnt a lot about roasting different cuts and protein sources. If you want to dive into learning about roasting on a much deeper level, I highly recommend you read her book.

How to make this oven baked pork chop recipe

• You’ll want to heat your broiler (what we call a grill here in Australia) to 200C (400F) or 180C if using fan-forced (350F).
• In a mortar and pestle, grind the fennel seeds and salt together until a rough powder forms. Add in 2 cloves of garlic and finely crush them. Melt the butter and place it in a bowl. Stir in the fennel and garlic mixture.
• Place the pork chops on the baking sheet and rub the tops with the infused butter.
• Place the green beans, remaining garlic, and lemon slices beside the chops. Drizzle with the olive oil and season with salt and pepper to taste.
• Roast for 20 minutes or until the internal temperature of the pork reaches 74 C (165 F).
• Remove from the oven and allow to rest for 5 minutes before serving.

How long does it take for pork chops to bake at 180?

I highly suggest you broil (grill) pork chops in the oven since the fat renders much better when doing so. However, if your oven doesn’t have this setting, you can always bake for 30-35 minutes, or until the internal temperature of the pork reaches 74 C (165 F).

I use a thermometer called the ThermoPro TP20, which has been such a handy tool when cooking all types of different proteins. You can also use an instant-read thermometer, but it requires that you remove the sheet pan from the oven constantly, or open the door (which lets all the heat out)

The ThermoPro is great, because the probes can stay in the meat, you can close the oven door, and the alarm on the device goes off when the meat is perfectly cooked.

You can use this thermometer for everything from BBQing to closed oven cooking and has recently been one of the best investments I’ve made for my kitchen.

Do you bake pork chops covered or uncovered?

I always oven roast pork chops uncovered, as you get a much more even cook and a better sear. By covering pork chops in the oven, it would semi-steam the fat, which you can broil (grill) towards the end.

Keto Sheet Pan Dinners

Sheet pans, or sometimes known as baking trays, are super versatile and easy to throw a whole bunch of ingredients in to then throw in the oven without any extra hassle.

This cookbook is filled with delicious flavour combinations like harissa and yogurt, or feta and dill, combined with bell pepper and onions to create this one-stop-shop of flavour.

Click here to view the other recipes inside this brand new cookbook!

Other Recipes Make With Pork

• Keto Pork Larb
• Pork Meatballs with Garlic Yogurt Dip
• Pork Belly with Green Onion
• Garlic Parmesan Roasted Asparagus

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Oven Roasted Pork Chops with Garlic and Fennel

One of my favourite recipes from the sheet pan wonders, this oven baked pork chop recipe with garlic and fennel is an interesting but delicious flavour combination that will really impress, even those who aren't low carb / keto.

Course Dinner, Main Course, Main Dish

Cuisine American, Australian, Dairy Free, egg free, Gluten Free, Low Carb / Keto, Mediterranean, Nut Free, sugar free

Keyword keto roasted pork chops, oven baked pork chops, oven baked pork chops with garlic

Prep Time 10 minutes

Cook Time 20 minutes

Resting Time 5 minutes

Total Time 35 minutes

Servings 4 people

Calories 690kcal

Author FatForWeightLoss (Aaron Day)

Ingredients

• 1 Tbsp fennel seeds
• ½ tsp salt
• 5 cloves garlic divided
• ¼ cup butter 2 oz/70 g (or olive oil for dairy free)
• 4 pork chops 2 lb/800 g approx.
• ½ lb green beans 250 g, trimmed
• 1 lemon sliced
• 2 Tbsp olive oil
• Salt and ground black pepper

Instructions

• Line a 15-inch X 10-inch (38 cm X 25 cm) baking sheet with a piece of parchment paper. Preheat a broiler (grill) to 200 C (180 fan forced).
• In a mortar and pestle, grind the fennel seeds and salt together until a rough powder forms. Add in 2 cloves of the garlic and finely crush them. Melt the butter and place in a bowl. Stir in the fennel and garlic mixture.
• Place the pork chops on the baking sheet and rub the tops with the infused butter.
• Place the green beans, remaining garlic, and lemon slices beside the chops. Drizzle with the olive oil and season with salt and pepper to taste.
• Roast for 20 minutes or until the internal temperature of the pork reaches 74 C (165 F).
• Remove from the oven and allow to rest for 5 minutes before serving.
  

Notes

This recipe will keep for up to 5 days in meal prep containers in the fridge or in the freezer for 1 month. If you don’t have fennel seeds, use ground fennel instead.

Nutrition

Serving: 1pork chop with ½ cup of the green beans | Calories: 690kcal | Carbohydrates: 6g | Protein: 55g | Fat: 48g | Fiber: 2g | Net Carbs: 4g

The post Oven Baked Pork Chops with Garlic and Fennel appeared first on FatForWeightLoss.

Using Gelatin For Gut Health

You might be used to using gelatin in cooking, but you probably haven’t used it for gut health?

Gelatin powder is actually hydrolysed collagen and can have an impact on your skin health, sleep, and mental health as well. The beneficial aspect of gelatin comes mainly from its glycine content.

If you are a strict carnivore, or you eat plenty of meat and animal products, you will have high methionine levels which in turn, boost your homocysteine levels. High homocysteine levels are a risk factor for serious diseases like heart disease, stroke, mental illness, and fractures.

Consuming plenty of gelatin will help balance out your homocysteine levels because glycine is able to neutralise homocysteine.

Gelatin also has a healing effect on your gut health by restoring a healthy mucosal lining in the stomach and aiding in gastric acid secretion.

I won’t go on too much about the benefits of glycene here too much, but just know that if you’re having trouble with your skin, sleep, joints or mental health, gelatin is going to be able to help.

Best Keto Electrolyte Powder

I have tried many electrolyte powders, and there are many pros and cons to using certain brands. The biggest factors that you might be concerned about when it comes to a ketogenic diet is:

1. Is it low carb? (since carbs are a precious commodity on keto)
2. Is it affordable? (as you’ll likely be taking it daily)

There are a few different brands that I tend to recommend to my clients, plus there is a homemade version which you can make using ingredients you might already have:

Ultima Electrolytes

Pros – I haven’t used ultima for a long time, but in my short experience, the flavours taste amazing. They are sweetened with natural stevia, which is fantastic because it doesn’t contain sugar alcohols, and they come in single servings or big tubs, depending on your preference.

Cons – They aren’t cheap, and if you live in Australia, you’ll likely have to by them online (postage can add up).

Note: this post is not sponsored by Ultima, I’m just using their brand for this sugar free jello recipe since the flavours are so good!

Endura Low Carb Electrolytes

Pros – I used this electrolyte drink extensively whilst training for my keto marathon, and it was great! Most sports stores will have this in stock, so you’re saving on postage, and it tastes fantastic also. It’s about mid-range in terms of cost, so this could definitely be an advantage over Ultima.

Cons – They only have 2 flavours (to my knowledge), so you might get over that taste quite quickly.

Homemade Electrolytes

Recipe:

• 1 cup of water
• 1 tsp lemon juice (Limonoids have anti-cancer properties)
• 1 Tbsp Apple cider vinegar (for its beneficial effect on blood sugar levels)
• 1/4 tsp cream of Tatar (which is potassium)
• 1/4 tsp baking powder (which is mainly calcium)
• 1/2 tsp salt (sodium)
• Optional liquid stevia drops for sweetness

You will also need to supplement daily with magnesium if you chose this option.

Pros – This option is cheap and highly accessible. You probably have everything you need (maybe except for cream of Tatar), so you can start today. You have the option of dialling up or down certain micronutrients if necessary, so it’s a more custom friendly option.

Cons – It tastes really bad. There is no way around this, it won’t taste good. However, if you’re living life on the cheap side, this is your best option.

Other Keto Electrolytes

Here are some other electroytes which I have done research on, but never tried:

• Bulk Nutrients Carb Free & Sweetener Free Electrolytes (apparently tastes bad also, but I would expect it to taste similar to the homemade recipe)
• Aldi has an electrolyte supplement which is cheap, but it contains 2g of carbs per serve, so this may not be a great option for everyone
• Hydralyte also does an electrolyte supplement which you can easily get at coles and Woolworths, but again, contains 2-4g of carbs per serve I believe.

Why Use Electrolytes For Keto?

When you go keto, the body no longer stores as much glycogen (energy from carbohydrates), which reduces the amount of water the body can hold.

The downside of reducing your glycogen levels is that you might lose many important minerals when water weight is reduced. This means that you have to pay close attention to your electrolytes on a ketogenic diet.

Ensuring that you drink electrolytes on a regular basis can help ward off nasty side effects of being in ketosis such as headaches, muscle cramps, joint pain and lethargy (all typical symptomps of dehydration or mineral imbalances)

Read more about electrolytes here

Best Way To Get Electrolytes On Keto

Honestly, I love making this jelly recipe for meal prep, especially if I’m going through a weight loss phase. I used this jelly recipe a lot when I went from 25% body fat to 15% body fat this year.

It adds a small amount of protein to your macros, but since there is generally a lot of volume in the recipe, it’s a great way to fill up after dinner without eating more carbs or fats, which can be problematic in a weightloss phase.

If you’re interested in losing weight yourself, I would suggest you book a 15-minute consultation with me to discuss your specific circumstances.

As a nutritinal therapist, clinical weight loss practitioner and a gut health expert, if you’re having troubles, I certainly have the knowledge and experience to know exactly what you’re currently doing wrong, and how to fix it.

Loved This Recipe? Here are some similar recipes:

• Keto Coffee Jelly
• Keto Coffee Gummies
• Electrolytes on a Ketogenic Diet
• Keto Blueberry Smoothie

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Sugar Free Jelly

keto electrolyte powder

Course Dessert, Drinks

Cuisine American, Australian, egg free, Gluten Free, grain free, Low Carb / Keto, Nut Free, sugar free

Keyword sugar free jello, sugar free jelly

Prep Time 5 minutes

Set time 6 hours

Total Time 6 hours 5 minutes

Servings 3 Servings

Calories 16kcal

Author FatForWeightLoss (Aaron Day)

Ingredients

• 1 cup hot water
• 2 Tbsp gelatin powder
• 2 servings Ultima Electrolytes or any kind of flavoured electrolye powder
• 2 cup cold water

US Customary – Metric

Instructions

• Boil the kettle (or boil water in a saucepan). Pour the hot water into a heatproof mixing jug (glass is best) and add the gelatin powder. Stir until well combined, and no gelatin powder is visible
• Next, add the electrolyte powder and stir until the powder has fully dissolved thorughout the mixture.
• Pour in the remaining 2 cups of cold water and mix. Pour this mixture into 3 jars and set in the fridge for at least 6 hours (or overnight is best)
• Will keep for 2 weeks in the fridge.

Nutrition

Serving: 1.5cups | Calories: 16kcal | Protein: 4g | Sodium: 78mg | Potassium: 250mg | Vitamin C: 100mg | Calcium: 65mg

The post Sugar Free Jelly appeared first on FatForWeightLoss.

This post is sponsored by Atkins Au/Nz. All text and opinions are 100% my own. Thank you for continuing to support the brands that help make FatForWeightLoss possible!

Low Carb Granola Bars Recipe

These low carb granola bars are super easy to make, and they taste delicious! Using the products from Atkins, it makes this recipe very easy to put together, since you don’t have to start from scratch and make the granola yourself.

However, if you are in an area which doesn’t sell Atkins crunchy muesli, you can always substitute with my own Keto Granola Recipe Here

Which Silicone Mold Did You Use?

I made this fudge using a cheap silicone mold I found at Kmart. It’s the best way to go since silicone makes it so easy to remove the bar when it’s set in the freezer.Here is the link to purchase this item

The only downside to using a silicone mold like this is that it’s very flexible, so you’ll have to put a metal baking tray underneath before pouring the granola into the sections so that you are able to pick up the mold without the contents spilling everywhere

Low Carb Chocolate Bar Drizzle

The chocolate drizzle on top comes from the Atkins low carb endulge chocolate bar, which melts just like regular chocolate!

I melted this in the microwave for 1 minute, and mixed the chocolate around. Don’t ever overheat chocolate, otherwise the chocolate won’t flow when it’s melted, it will just clump and turn lumpy, or turn into a hard ball of cocoa butter.

Related Recipes

• Keto Granola Crunchy Breakfast Cereal
• Keto Gingerbread Granola – Gingerbread breakfast recipe
• Keto Salted Caramel Fudge Keto Cheesecake Fat Bombs
• Peanut Butter Fat Bombs
• Keto Chocolate Chip Cookies – Best Low Carb Super Soft Cookies
• Keto Pumpkin Bars
• Milk Chocolate Keto Muffins

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Low Carb Granola Bars

Low carb granola bars are a deliciously filling breakfast, and can be a great road trip snack. Regular granola bars are held together using sugar syrups or fibre gums, while this low carb friendly version is held together using the powder of coconut oil and peanut butter. YUM!

Course Breakfast, Dessert, Snack

Cuisine American, Australian, Dairy Free, Gluten Free, Low Carb / Keto, sugar free, Vegan, Vegetarian

Keyword low carb granola bar

Prep Time 10 minutes

Cook Time 5 minutes

Freeze Time 4 hours

Total Time 4 hours 15 minutes

Servings 6 Bars

Calories 367kcal

Author FatForWeightLoss (Aaron Day)

Ingredients

• 1/3 cup peanut butter 90g / 3 oz
• 1/3 cup coconut oil 90g / 3 oz
• 1 cup Atkins Crunchy Granola 180g / 6 oz
• 2 bars Atkins Milk Chocolate melted (for topping)

Instructions

• Melt the coconut oil until warm, then pour into a medium sized mixing bowl. Add the peanut butter and mix together. Pour in the crunchy granola, and mix through the coconut and peanut butter mixture.
• Place a silicon mold into a tray (to keep the mold from flexing in the freezer), and evenly divide the mixture into each section. Place into the freezer for 1-2 hours or until set hard.
• Melt 2 atkins chocolate bars either in a bowl over hot water on the stove, or for 1 minute in the microwave. Remove the bars from the sililcone mold and place on top of a peice of partchment paper. Drizzle the chocolate over each bar, and set aside.
• Keep in the fridge (or freezer) for up to 2 weeks.

Video

Notes

How To Store Low Carb Granola Bars

Since these granola bars are mostly based on coconut oil, they are best stored in a cool area like the fridge or the freezer. If you live in a cool climate, you might be able to get away with storing these in the cupboard, but generally, I would advise keeping in the fridge.

Nutrition

Serving: 60g | Calories: 367kcal | Carbohydrates: 16g | Protein: 10g | Fat: 31g | Saturated Fat: 16.6g | Fiber: 7g | Sugar: 2g | Net Carbs: 9g

The post Low Carb Granola Bars appeared first on FatForWeightLoss.

This post very detailed, so feel free to jump to the sections that help you make the best keto blueberry smoothie using the table of contents below:

How to make a keto smoothie

Making keto smoothies can come in all different shapes and sizes.

You can add yogurt, protein powder, or play mix and match between coconut milk or almond milk.

The beauty of a good smoothie really lies in the ingredients you have available, and the ingredients you find delicious.

Don’t ever let anyone tell you your smoothie is “wrong”. There should be no food shaming EVER.

Flavour Combinations

This smoothie gives you plenty of energy, plus the flavours of vanilla and blueberries are an absolute flavour aficionado.

The original recipe was made with yogurt and protein powder together, in combination with MCT oil, and coconut milk.

I’ve made this with almond milk, vanilla extract, ice and no ice, honestly, they all taste great, so get creative with your smoothie recipes!

This smoothie is a little lighter in comparison to other traditional keto smoothies, so if you’re looking for a super thick smoothie, I suggest you try out my avocado green smoothie.

Health Benefits and Micronutrients

Antioxidants

Blueberries provide an excellent source of antioxidants which effectively “mop” up the free radicals caused by oxidative stress (exercise).

This keto smoothie used as a post-workout refuel option not only helps the recovery process but tastes pretty good too!

Folate

Folate, or known as vitamin b9 – is a very important mineral for pregnant women, supporting normal fetal development by decreasing the risk of neural tube defects.

Vitamin C

Vitamin C is a powerful anti-inflammatory which aids in immune system support, as well as creating correct vassal dilation, which in turns helps rectify high blood pressure.  

Vitamin C is also used to prevent scurvy, but scurvy only occurs when your diet is completely devoid of any vitamin C (like being on a ship for 12 months with nothing but slop for food).

It’s not something you need to worry about these days!

Recipe Tips:

Suitable Substitutions

• MCT Oil – If you don’t have any MCT oil that’s totally fine, you can replace this with coconut oil, or any fat you like.
• Blueberries – Any berry will work (blackberry, raspberry, strawberry) and will have a similar carbohydrate content.
• Protein Powder – If you don’t have protein powder, you can simply omit this from the recipe. If you still want a fluffy texture, you could try adding a raw egg, but these can sometimes contain salmonella on the eggshell, so pregnant women should avoid this.
• Milk Alternatives – I’ve made this with unsweetened almond milk, unsweetened coconut milk, pea milk, and they all taste similar. Just find milk you like, and use that.
• Regular milk (cows milk) has a large amount of naturally occurring sugars (called lactose) which will increase the carbohydrate level of your smoothie, so just watch out for that one.
• Like to put ice in your smoothie? ice or no ice, it all tastes great, so get creative with your smoothie recipes!

Other Great Smoothie / Shake Recipes:

Beetroot Smoothie (for athletes)

Eggnog Smoothie

Avocado Smoothie

Alternate Berry Smoothie

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Keto Smoothie – Blueberry

This keto smoothie is perfect for a quick breakfast or a post-workout refuel option. It’s packed with antioxidants for better detoxification, vitamin c for a healthy immune system, and folate for proper cholesterol function.

Course Breakfast, Snack

Cuisine egg free, Gluten Free, grain free, Low Carb / Keto, Nut Free, sugar free, Vegetarian

Keyword blueberry smoothie

Prep Time 5 minutes

Total Time 5 minutes

Servings 1 Serving

Calories 215kcal

Author FatForWeightLoss (Aaron Day)

Ingredients

• 1 cup Coconut Milk or almond milk
• 1/4 cup Blueberries
• 1 tsp Vanilla Extract
• 1 tsp MCT Oil or coconut oil
• 30 g Protein Powder optional

Instructions

• Put all the ingredients into a blender, and blend until smooth.
  

Video

Notes

*If you like the swirl, I added a tablespoon of full-fat yogurt after the smoothie was in the cup, and swirled it around, touching the sides.*

Suitable Substitutions

MCT Oil – If you don’t have any MCT oil that’s totally fine, you can replace this with coconut oil, or any fat you like.

Blueberries – Any berry will work (blackberry, raspberry, strawberry) and will have a similar carbohydrate content.

Protein Powder – If you don’t have protein powder, you can simply omit this from the recipe. If you still want a fluffy texture, you could try adding a raw egg, but these can sometimes contain salmonella on the eggshell, so pregnant women should avoid this.

Milk Alternatives – I’ve made this with unsweetened almond milk, unsweetened coconut milk, pea milk, and they all taste similar, just find milk you like, and use that.

– regular milk (cows milk) has a large amount of naturally occurring sugars (called lactose) which will increase the carbohydrate level of your smoothie, so just watch out for that one.

Like to put ice in your smoothie? Ice or no ice, it all tastes great, so get creative with your smoothie recipes!

Nutrition

Calories: 215kcal | Carbohydrates: 7g | Protein: 23g | Fat: 10g | Saturated Fat: 9g | Polyunsaturated Fat: 0.04g | Monounsaturated Fat: 0.01g | Cholesterol: 9mg | Sodium: 182mg | Potassium: 494mg | Fiber: 3g | Sugar: 3g | Vitamin A: 1850IU | Vitamin C: 14.9mg | Calcium: 230mg | Iron: 0.7mg | Net Carbs: 5g

The post Keto Blueberry Smoothie appeared first on FatForWeightLoss.