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Doctor Approved, Keto-Friendly Meals to Enjoy During Quarantine

Doctor Approved, Keto-Friendly Meals to Enjoy During Quarantine

With restaurants closed for dining, many of us are looking for recipes to cook at home. But between video conference calls and remote learning, you’re frantically searching for quick, easy, healthy meals that will appease your whole family. Here are 5 tasty dinner options, full of healthy saturated fat and flavor.

 

Greek Chicken and Roasted Vegetables

 

Greek Chicken Recipe*

  • 3 ½ - 4lbs organic chicken parts (I like to use drumsticks and thighs)
  • 1 cup organic Greek yogurt
  • 4 garlic cloves minced
  • 1 medium lemon juiced and zested.
  • ¼ bunch fresh parsley chopped
  • Salt and pepper to taste

To make the marinade, mix together the yogurt, garlic, lemon juice and zest, parsley, salt and pepper. Add the chicken and marinade to a gallon sized zip lock bag. Massage the bag to make sure the chicken is evenly coated. Refrigerate for at least 1 hour, but best marinated overnight.

Bake the chicken in a preheated 375 degree oven for 45-60 minutes.

Roasted Vegetables Recipe*

  • 2 organic bell peppers (red, green, yellow, orange, or a mix)
  • 2 organic yellow squash diced
  • 2 organic zucchini diced
  • 1 red onion diced
  • ½ cup organic cherry or grape tomatoes
  • 3-4 Tablespoons Olive Oil
  • 2 teaspoons dried oregano
  • 2 teaspoons dried parsley
  • 2 garlic cloves minced

Preheat oven to 400 degrees F. Arrange the chopped vegetables on a baking sheet and drizzle with olive oil, seasonings, and garlic.

Bake for 30 minutes or until tender and starting to brown on top.

 

Sausage Stuffed Peppers*

  • 1 lb organic sausage (sweet, hot, breakfast, etc.)
  • 1 10oz can diced tomatoes with green chilis
  • 8oz organic cream cheese softened
  • 4 organic bell peppers (red, green, yellow, orange, or a mix)

Preheat oven to 375 degrees. Brown sausage while breaking into small pieces (remove the sausage from its casing first). Add the can of diced tomatoes with green chilis and stir. Add softened cream cheese and stir to combine. Once the mixture is heated through, remove from heat.

Cut each of the peppers in half and lay in a deep baking dish, such as a lasagna pan. Spoon in sausage mixture and bake for 40 minutes or until peppers are tender.

 

Meatballs and Sautéed Spinach

 

Baked Meatballs Recipe

  • 1 small onion grated
  • 1 egg
  • 1 Tablespoon dried parsley
  • 1 Tablespoon garlic powder
  • Pinch of Salt and Pepper
  • 1/3 cup plain breadcrumbs
  • 1 lbs organic 80/20 ground beef
  • 1-2 Tablespoons of olive oil

Preheat oven to 400 degrees.

In a bowl combine onion, egg, and seasonings. Crumble the ground beef, add the bread crumbs and mix until just combined.

Roll into golf ball sized meatballs and place onto an aluminum foil lined baking sheet brushed with olive oil. Bake for 18-20 minutes.

Sautéed Spinach Recipe

  • 2 Tablespoons olive oil
  • 16oz organic spinach
  • 3 garlic cloves finely chopped
  • 1 small lemon, ½ large lemon juice squeezed
  • Salt and pepper to taste

Heat olive oil on medium heat and garlic. Sautee the garlic for about 1 minute, constantly stirring to keep garlic from burning. Add spinach a handful at a time so it has a chance to wilt. Just before serving, squeeze the lemon juice, salt and pepper to taste and stir to combine.

 

Cheeseburgers and Steamed Broccoli

 

Usually I will buy organic hamburger patties for convenience, but below is a great homemade burger recipe.

  • 1 lbs organic 80/20 ground beef
  • ½ tsp onion powder
  • Salt and pepper to taste
  • 2 Tablespoons Italian seasoned breadcrumbs
  • 1 Tablespoon grated parmesan cheese
  • 1 Tablespoon soy sauce
  • 1 Tablespoon Worchester sauce
  • 1 Tablespoon balsamic vinegar
  • Steamed Broccoli

Combine all ingredients and divide into 4 equal patties.

Grill to desired doneness (3 minutes on first side, flip and cook 4 minutes for medium rare). The most important cooking tip I can offer is to make sure the burgers are NOT charred. **

Top with good quality organic cheese, organic bacon, or other desired ingredients. And serve with steamed organic broccoli.

**Burnt meat is toxic and creates oxidative stress in your body. Burnt meat is the poisonous cholesterol that health experts warn you about. Ingesting burnt meat will cause a process in your body that depletes your anti-oxidant reserves and therefore stressing your adrenals to respond by producing high levels of cortisol. 

 

Baked Chicken and Sautéed Cabbage

 

Baked Chicken Recipe

  • 4 pieces of organic boneless chicken breast
  • 2-4 Tablespoons of olive oil 1 large lemon
  • 1-2 Tablespoons of garlic powder
  • Salt and pepper to taste

Preheat oven to 400 degrees. Line a baking sheet with aluminum foil, add chicken to the middle, drizzle olive oil, garlic powder, salt and pepper to taste, and squeeze the lemon on top. Pinch the foil shut and bake until done, about 20 minutes. Feel free to save the juices for serving.

Sautéed Cabbage Recipe*

  • 1 large, 2 small Vidalia onions sliced thin
  • 1 small head of organic green cabbage cored and sliced thin
  • 2-3 garlic cloves chopped finely
  • 1 Tablespoon olive oil
  • 2 tablespoons organic butter
  • Salt and pepper to taste
  • 1 Tablespoon apple cider vinegar
  • 1 Tablespoon Dijon mustard

Heat olive oil and butter in a pan on medium. Once the butter has melted, add onions and stir until softened. Add garlic and stir another minute. Add the cabbage, salt and pepper, and sautee for 10-15 minutes, stirring occasionally until tender and slightly browned.

Remove from heat and stir the apple cider vinegar and Dijon mustard. Serve warm.

 

Original Recipes are linked below. Each recipe was adapted slightly to fit a holistic, Edibolic diet.

 

 

The information in this site is not intended to diagnose or treat any medical conditions. Results are not guaranteed and may vary for each individual.