Lifechangingketo (2026)

21/02/2019

INSTANT POT ARTICHOKE DIP

INGREDIENTS:
📋📋📋📋📋
½ cup chicken broth
8 ounces cream cheese
10 ounce box frozen spinach
14 ounce can artichoke hearts, drained and chopped
½ cup sour cream
½ cup mayo
3 cloves garlic
1 teaspoon onion powder
12 ounces shredded Parmesan cheese
12 ounces shredded Swiss cheese
DIRECTIONS:
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1. Place all of the ingredients, except for the Parmesan and Swiss cheeses, into the Instant Pot.
2. Seal the lid and make sure that the vent is also sealed. Set it to pressure cooker, and set the timer for four minutes.
3. Once the timer is up, perform a manual release.
4. Add the cheeses into the instant pot and stir until everything is melted and gooey.
5. Serve right away with something for dipping, like pork rinds.

https://www.ruled.me/instant-pot-artichoke-dip/

@ Manchester, United Kingdom

21/02/2019

KETOPROOF COFFEE ☕️

2 cups coffee
2 tablespoons grass fed unsalted butter
2 tablespoons organic coconut oil (or MCT oil)
1 tablespoon heavy whipping cream (Optional)
1 teaspoon vanilla extract (Optional)

• It’s a simple recipe, but don’t let that fool you. It tastes great, fuels you during the day, and has tons of additional health benefits. If you want to make it 0 net carbs, simply opt out of using the vanilla and heavy cream!
• Ketoproof coffee goes by a lot of names but it is originally adapted from Tibetan and Ethiopian butter coffees that hundreds of years old. Keep in mind that the name has become mainstreamed and is used to describe any cup of coffee with fat in it.

See link for directions:
https://www.ruled.me/ketoproof-coffee/

@ Manchester, United Kingdom

21/02/2019

MAPLE SHRIMP SALAD

INGREDIENTS:
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6 ounces field greens
1 pound feta cheese, chopped
2 tablespoons butter
1 teaspoon minced garlic
2 pounds shrimp
½ medium onion, chopped
2 medium red peppers, sliced
3 teaspoons olive oil
5 teaspoons sugar-free maple syrup
2 teaspoons apple cider vinegar
1 tablespoon lemon juice
DIRECTION:
1. Pre-heat a pan on the stove then melt the butter.
2. Add minced garlic to melted butter. Place shrimp in pan. Sauté until lightly browned.
3. Remove the pan from the stove and allow the shrimp to cool.
4. Mix field greens, shrimp, chopped feta , onion, and sliced red peppers in a salad bowl.
5. In a separate bowl, whisk together olive oil, sugar-free maple syrup, apple cider vinegar, and lemon juice.
6. Pour salad dressing onto salad. Toss so ingredients are evenly coated.

https://www.ruled.me/maple-shrimp-salad/

21/02/2019

CREAMY SPINACH ALFREDO ZUCCHINI ROLLS

INGREDIENTS:
📋📋📋📋📋
2 medium zucchini
1 1/2 cups ricotta
1/2 cup parmesan cheese
2 teaspoon dried basil
1 medium egg
4 tablespoons butter
2 medium cloves garlic, minced
1 cup heavy cream
½ cup baby spinach, roughly chopped
5 ounces sun-dried tomatoes
DIRECTIONS:
1. Pre-heat oven to 350 degrees. Coat casserole dish with non-stick spray. Prepare the zucchini rolls by slicing each medium zucchini from end to end using a wide vegetable peeler. You will need 20 slices to fill a small casserole dish.
2. Prepare the filling by mixing the ricotta, parmesan cheese, basil, and egg in a large bowl. Scoop the filling into a pastry bag or large plastic bag and set aside.
3. Pre-heat a pan on the stove. Heat the butter, garlic, and cream in a small saucepan over medium heat. Stir in the parmesan cheese until the sauce thickens. Remove the sauce from the heat.
4. Ladle a third of the sauce into the bottom of the casserole dish.
5. Cut the tip of the piping bag or plastic bag. Squeeze a strip of filling onto each of the zucchini noodle strips.
6. Roll each strip gently, being careful not to squeeze the filling out.
7. Place each zucchini roll into the casserole dish spiral side down into the sauce.
8. Stir the sundried tomatoes into the remaining sauce. Spoon the sauce over the rolls.
9. Cover with foil and bake for 25-30 minutes, until the top the sauce is brown and bubbling. Remove from oven and cool to serve.

https://www.ruled.me/creamy-spinach-alfredo-zucchini-rolls/

19/02/2019

KETO CHOCOLATE CHIP MUFFINS

INGREDIENTS:
1 Cup Almond Flour
1/4 Cup Erythritol (SoNourished)
1 tsp baking powder
40 g Butter Melted
40 ml unsweetened almond milk
2 Large Eggs
1 teaspoon Vanilla Extract
50 g Unsweetened Dark Chocolate

DIRECTIONS:
1. Preheat your oven to 180C (355 F)�
2. Mix the almond flour and the baking powder together in a bowl. Crack 2 eggs into the mixture and mix until well combined.�
3. Melt 40g (1 1/2 oz) butter and mix into the almond flour and egg mixture.�
4. Add the remainaing ingredients (except the chocoalte) and pour into a 2 X 3 muffin tray lined with muffin holders.
5. Cut the peices of chocolate into long thin slices 1 cm apart, and peirce them through the top of the muffins. There should be around 4 - 5 long peices each.�
6. Bake for 20 mins. Let them cool and enjoy.

https://www.fatforweightloss.com.au/recipe/keto-chocolate-chip-muffins/

@ Manchester, United Kingdom

19/02/2019

KETO CHOCOLATE CAKE

INGREDIENTS:
📋📋📋📋📋
FOR THE CAKE
Cooking spray
1 1/2 c. almond flour
2/3 c. unsweetened cocoa powder
3/4 c. coconut flour
1/4 c. flaxseed meal
2 tsp. baking powder
2 tsp. baking soda
1 tsp. kosher salt
1/2 c. (1 stick) butter, softened
3/4 c. keto friendly granulated sugar (such as Swerve)
4 large eggs
1 tsp. pure vanilla extract
1 c. almond milk
1/3 c. strong brewed coffee
FOR THE BUTTERCREAM
2 (8-oz.) blocks of cream cheese, softened
1/2 c. (1 stick) butter, softened
3/4 c. keto friendly powdered sugar (such as Swerve)
1/2 c. unsweetened cocoa powder
1/2 c. coconut flour
1/4 tsp. instant coffee powder
3/4 c. heavy cream
Pinch kosher salt.

DIRECTIONS:
👩‍🍳👩‍🍳👩‍🍳👩‍🍳👩‍🍳
1. Preheat oven to 350° and line two 8” pans with parchment and grease with cooking spray. In a large bowl, whisk together almond flour, cocoa powder, coconut flour, flaxseed meal, baking powder, baking soda, and salt.
2. In another large bowl, using a hand mixer, beat butter and Swerve together until light and fluffy. Add eggs, one at at time, then add vanilla. Add dry ingredients and mix until just combined then stir in milk and coffee.
3. Divide batter between prepared pans and bake until a toothpick inserted into the middle comes out clean, 28 minutes. Let cool completely.
4. Make frosting: In a large bowl, with a hand mixer, beat cream cheese and butter together until smooth. Add Swerve, cocoa powder, coconut flour, and instant coffee and beat until no lumps remain. Add cream and a pinch of salt and beat until combined.
5. Place one cake layer on serving platter or cake stand then spread a thick layer of buttercream on top. Repeat with remaining layers then frost sides of cake.
6. Keep refrigerated until ready to serve.

https://www.delish.com/cooking/recipe-ideas/a25351821/keto-chocolate-cake-recipe/

19/02/2019

GARLICKY LEMON MAHI MAHI

INGREDIENTS:
📋📋📋📋📋
3 tbsp. butter, divided
1 tbsp. extra-virgin olive oil
4 4-oz. mahi mahi fillets
kosher salt
Freshly ground black pepper
3 cloves garlic, minced
Zest and juice of 1 lemon
1 tbsp. freshly chopped parsley, plus more for garnish

DIRECTIONS:
👩‍🍳👩‍🍳👩‍🍳👩‍🍳👩‍🍳
1. In a large skillet over medium heat, melt 1 tablespoon butter and olive oil. Add mahi mahi and season with salt and pepper. Cook until golden, 3 minutes per side. Transfer to a plate.
2. To skillet, add remaining 2 tablespoons butter. Once melted, add garlic and cook until fragrant, 1 minute, then stir in lemon zest and juice and parsley. Return mahi mahi fillets to skillet and spoon over sauce.
3. Garnish with more parsley and serve.

https://www.delish.com/cooking/recipe-ideas/recipes/a54224/best-mahi-mahi-recipe/?v

19/02/2019

KETO MEATBALLS:
INGREDIENTS:
📋📋📋📋📋

FOR THE MEATBALLS
1 lb. ground beef
1 clove garlic, minced
1/2 c. shredded mozzarella
1/4 c. freshly grated Parmesan, plus more for serving
2 tbsp. freshly chopped parsley
1 large egg, beaten
1 tsp. kosher salt
1/2 tsp. freshly ground black pepper
2 tbsp. extra-virgin olive oil
FOR THE SAUCE
1 medium onion, chopped
2 cloves garlic, minced
1 (28-oz.) can crushed tomatoes
1 tsp. dried oregano
Kosher salt
Freshly ground black pepper

DIRECTIONS:
👩‍🍳👩‍🍳👩‍🍳👩‍🍳👩‍🍳

* In a large bowl combine beef, garlic, mozzarella, Parmesan, parsley, egg, salt, and pepper. Form into 16 meatballs.
* In a large skillet over medium heat, heat oil. Add meatballs and cook, turning occasionally, until golden on all sides, about 10 minutes. Remove from skillet and place on a paper towel-lined plate.
* To the same skillet, add onion and cook until soft, 5 minutes. Add garlic and cook until fragrant, 1 minute more. Add tomatoes and oregano and season with salt and pepper.
* Add meatballs back to skillet, cover and simmer until sauce has thickened, 15 minutes. Garnish with Parmesan before serving.

https://www.delish.com/cooking/recipe-ideas/a25238990/keto-meatballs-recipe/

16/02/2019

GREEK AVOCADO & GRILLED CHICKEN SALAD WITH GREEK DRESSING

INGREDIENTS: 📋📋📋📋📋
2 medium skinless boneless chicken breasts pounded flat
1 tablespoon olive oil
1 ⁄2 teaspoon dried oregano
1 garlic clove crushed in garlic press
salt & pepper to taste.
1 cup cucumber chopped
1 cup cherry or grape tomatoes cut in half (can use any other type of tomatoes)
1/2 red onion sliced thinly
1 jar 6.5 ounces marinated artichoke hearts, drained
1/4 cup Feta cheese crumbled or cubed
1/4 cup pitted Kalamata olive
1/4 cup olive oil
2 Tablespoons raw apple cider vinegar
juice of 1/2 lemon
1 small garlic cloves minced
1/2 teaspoon dijon mustard
1/2 teaspoon dried oregano
1/2 teaspoon salt
1/2 teaspoon black pepper

DIRECTIONS: 👩‍🍳👩‍🍳👩‍🍳👩‍🍳👩‍🍳
1. Pound Chicken flat with a meat tenderizer or slice chicken breasts in half to make them thinner. In medium bowl or ziplock bag, combine the chicken, olive oil, oregano, garlic and a sprinkle of salt and pepper. Heat a large heavy duty pan to medium-heat and grill chicken 5-6 minutes per side until tender and cooked through. Remove from pan, cool for 5 minutes then slice or chop.
2. Combine all the ingredients for the dressing in a mason jar and shake to combine. alternately, whisk i s a small bowl.
3. In a large bowl, combine all the chopped ingredients for the salad. Top with chopped chicken a drizzle with generously with dressing. Serve immediately.

https://gimmedelicious.com/2017/04/25/greek-avocado-grilled-chicken-salad-with-greek-dressing/ ‏

@ Manchester, United Kingdom

14/02/2019

SPICED CHICKEN SKIN TOSTADA

INGREDIENTS:
📋📋📋📋📋
* 1 ½ teaspoons five spice powder
* ¼ teaspoon chili powder
* 4 medium chicken quarters
* 3 medium cloves garlic, grated
* 2 teaspoons grated ginger
* 1 tablespoon tamari
* 1 tablespoon Shaoxing wine
* 2 teaspoons erythritol
* 2 tablespoons olive oil
* 1 cup fresh basil leaves
* Salt and Pepper, to taste
DIRECTIONS:
👩‍🍳👩‍🍳👩‍🍳👩‍🍳👩‍🍳
1. Pre-heat oven to 350 degrees. In a small bowl, combine salt and pepper, half of the five-spice powder, and chili powder. Mix well and set aside; this will be your spice salt.
2. Carefully pull chicken skin off thigh over leg bone. The easiest way to do this is to maneuver your thumb in between the chicken skin and meat.
3. Snip the chicken skin with scissors. Trim the chicken skin using knife or cutters into bite-sized portions. [The chicken skin will shrink, so make allowances.]
4. Season generously with the spice salt.
5. Layer a baking sheet tray with parchment paper, chicken skin, and then an additional layer of parchment paper.
6. Place an additional baking sheet on top of the final layer of parchment paper. This ensures that the chicken skin will not stick or curl while baking.
7. Bake the chicken skin for 30-35 minutes. Remove chicken skin from the oven and set aside to cool.
8. In the Instant Pot, add skinned chicken quarters with garlic, ginger, tamari, Shaoxing, sweetener, salt, and remaining five spice. Set the Instant Pot to manual high for 30 minutes. Perform a manual release when it's done, then turn off the Instant Pot and let the chicken cool just long enough to handle.
9. Shred chicken and set aside.
10. Pre-heat a pan on the stove. then add olive oil to it. Once the olive oil is hot, scatter basil leaves and cook until translucent.
11. Remove the basil leaves and drain on paper towel. Set aside. Using the same pan, add shredded chicken.
12. Cook the chicken to give it some color and bring it back up to temp.
14. To serve, top spiced crispy chicken skin with shredded chicken, remaining spiced salt, and basil.

https://www.ruled.me/spiced-crispy-chicken-skin-tostada/

14/02/2019

LEMON SUGAR POPPY SEED SCONES

INGREDIENTS:
📋📋📋📋📋
* 1 ½ cups almond flour
* 2 tablespoons coconut flour
* 1 tablespoon psyllium husk fiber
* 1/2 teaspoon baking powder
* ¼ teaspoon baking soda
* 1 tablespoon poppy seeds
* 4 tablespoons butter
* ¼ cup erythritol
* 2 large eggs
* ½ lemon, juice and zest
* 2 tablespoons erythritol, for sprinkling
DIRECTIONS:
👩‍🍳👩‍🍳👩‍🍳👩‍🍳👩‍🍳
1. Heat oven to 350F then line a baking sheet with parchment paper. In a large mixing bowl, combine almond flour, coconut flour, psyllium husk fiber, baking powder, and baking soda. Whisk in poppy seeds until well combined.
2. Cut butter into the dry ingredients with a fork, pastry cutter, or your hands until a dough forms.
3. In a separate bowl, whisk together the eggs and sweetener until frothy.
4. Zest lemon onto a plate, add the sprinkling erythritol. Using a fork, mash the sugar and zest together and set aside to dry.
5. Cut the lemon in half and squeeze the juice into the egg mixture, being careful not to get any seeds in the mix, but the pulp is ok and good for texture.
6. Pour the egg mixture into the dough and mix well.
7. Place the wet dough onto the prepared parchment in a dome shape.
8. Gently score the wet dough in 8 triangles with a knife and bake for 20 minutes.
10. Remove from oven, cut into 8 triangles and separate each slice. Sprinkle with lemon sugar and bake for 10 more minutes.

https://www.ruled.me/keto-lemon-sugar-poppy-seed-scones/

@ Manchester, United Kingdom

14/02/2019

KETO BREAKFAST BOWL 🍲

DIRECTIONS:
📋

* 1 pound beef sirloin
* ¼ cup soy sauce
* 1/8 cup Calamansi juice
* 6 medium cloves garlic, minced
* 3 teaspoons garlic powder
* 1 tablespoon granulated erythritol
* 1 cup coconut oil
* 1 pound cauliflower rice
* 4 large eggs

DIRECTIONS:
👩‍🍳
1. Combine soy, citrus, garlic, sweetener, garlic powder, salt, and pepper in a bowl. Stir until the sweetener and salt are dissolved.
2. Place beef into a Ziploc bag and pour over marinade. Refrigerate overnight to cure.
3. The next day, remove meat from marinade. Pre-heat a frying pan on your stove. Coat pan with coconut oil.
4. Add a single layer of beef slices and fry, turning on sides, until all liquid is almost absorbed.
5. Remove beef from the pan. Allow the beef to cool before slicing it into strips.
6. Add remaining coconut oil and minced garlic to the pan.
7. Stir salt and garlic powder into oil then add the garlic mince. Sauté until aromatic.
8. Mix in cauliflower rice, toss to coat evenly.
9. Cook until tender and almost dry. Season with remaining garlic powder and black pepper.
10. In a separate pan, fry eggs to desired consistency.
11. Remove cauliflower rice and eggs from pans, serve with beef strips and your favorite toppings

https://www.ruled.me/keto-breakfast-bowl/

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