keto recipie



Oil of choice (suggest olive, coconut or avocado)

Dash of parmesan

½ cup of mozzarella cheese

2-3 tsp pizza sauce (get a brand that has no added sugars or make your own from tomato paste and herbs)

Pepperoni (7 slices)



Preheat skillet, pan or flat top to medium heat. Add a small amount of preferred oil.

Add a dash of parmesan cheese in a centered pile.

Add ½ cup mozzarella cheese. Let cook for a minute or two until cheese is melted.

Add oregano.

Place 2-3 tsp. of pizza sauce on cheese and spread evenly. 

Place pepperoni slices on top.

Add a pinch more of cheese to melt the toppings together.

Cover with a  pan lid to melt together for a minute or two.

Let cool for a minute and cut with a pizza cutter or scissors. 



Calories: 235

Fat: 16 g

Protein: 15 g

Carbs: 5 g



© Fire Team Whiskey, LLC, 2018, All Rights Reserved

"Big Mac" Salad Recipe

FTW Cadre SGT Sanden shared his low carb version of the old drive-through favorite.

Big Mac Salad


§  1 lb Ground beef

§  1 tsp Sea salt

§  1/4 tsp Black pepper

§  8 oz Romaine lettuce (or iceberg if desired)

§  1 cup Tomatoes (chopped)

§  3/4 cup Cheddar cheese (shredded)

§  1/2 cup Pickles (diced)


§  1/2 cup Mayonnaise

§  2 tbsp Pickles (diced)

§  2 tsp Mustard

§  1 tsp White vinegar

§  1/2 tsp Smoked paprika

§  1 1/2 tbsp Powdered erythritol (or any sweetener of choice; adjust to taste)


1.      Cook ground beef in a skillet over high heat. Season with sea salt and black pepper. Stir-fry, breaking up the pieces with a spatula, for about 7-10 minutes, until the beef is browned and moisture has evaporated.

2.      Meanwhile, puree all the dressing ingredients in a blender. If dressing is thicker than you like, thin out with water or oil and puree again. Adjust sweetener to taste. Refrigerate until ready to serve. 

3.      Combine the remaining salad ingredients in a large bowl. Add the ground beef. Toss with dressing.


Nutrition Facts

Amount Per Serving ¼ of recipe

Calories 368

Calories from Fat 279

% Daily Value*

Total Fat 31g 48%

Total Carbohydrates 3g 1%

Dietary Fiber 1g 4%

Sugars 1g

Protein 18g 36%

Vitamin A 53%

Vitamin C 22%

Calcium 13%

Iron 13%

* Percent Daily Values are based on a 2000 calorie diet.

Net carbs per serving: 2g


© Fire Team Whiskey, LLC, 2018, All Rights Reserved


Braised Steak with Mushrooms and Onions

Sunday is my "crock pot" and meal prep day. A crock pot meal is an easy way to get a couple of meals for the weeks done with very little effort. Basically just cut some stuff up and throw it into the pot. So if you use the excuse of "I don't have time to meal prep". You need to get yourself a crock pot. Here is the recipie to this delicious and very comforting stew like dinner I made as a part of my meal prep this week. 


1 white onion, diced

8 ounces of mushrooms, sliced

4 cloves of garlic, minced

2 Tablespoons of olive oil

1 Teaspoon of brown sugar

1 TBS of dried Thyme

1/2 cup of beef broth

1 Tablespoon soy sauce

2 Teaspoons of instant tapioca pudding powder

2 8 ounce beef blade steaks


Place onion, mushrooms, garlic, thyme, brown sugar  and olive oil into a microwave safe bowl. mix thoroughly Microwave for 5 minutes. Transfer to the slow cooker. Stir in beef broth, tapioca powder and soy sauce. Season the steaks with salt and pepper and place into the slow cooker. Cover and cook 6-7 hours on low or 4-5 hours on high. 

After cooking, transfer steaks to a serving dish. Skim any fat off the top layer of the leftover broth. Spoon the leftover vegetable gravy/sauce into the serving tray with the steaks. Let steaks rest at least 5 minutes before serving. For you carbivores, serve over rice or noodles. For us low carbers, serve over steamed broccoli or veggie rice. Enjoy!


© Fire Team Whiskey, LLC, 2018, All Rights Reserved





I Can't Belive I can Eat Steak and Lose Weight

The #1 reason why I love being on a low carb/high fat/moderate protien diet is that I dont feel like I am missing out on anything! Even breads and sweets can be made with almond flour and sugar substitutes like monk fruit and stevia, so there is no problem at all with me saying "no" to the bread basket and desert at the restaurant....I have my own just as yummy alternatives at home. Our Fire Team Whiskey Protocol Participants agree! I hear almost weekly from our Enlistees: "Are you sure I can have bacon?" "I can have steak?!" and "I get to eat cheese!". Yes, yes and yes. And the pounds start melting off. You feel like you are living in "opposite world" where everything you were ever told about losing weight (i.e. the low fat, high carb standard American diet) is not true. Here is my weekly "I can't believe I can eat steak this and lose weight" staple:



2 six to 8 ounce steak filets

2 cups of baby spinach leaves

4 cloves of garlic, minced

1/4 cup white onion, diced

1 cup of heavy cream

1/4 cup of parmesan cheese, grated

2 cups of Brussel sprouts

Cold Pressed Extra Virgin Olive Oil

Himalayan sea salt or kosher salt

Black pepper

2 TBS of ghee (if cannot be found, use olive oil) 

Pre-heat oven to 350 degrees. Prepare vegetables. Mince garlic, dice onion and cup Brussel sprouts into halves. Grate 1/4 cup of a block of hard parmesan cheese.

Cover a cookie sheet with aluminum foil. Pour 4 Tablespoons of olive oil evenly on the pan. Add salt and pepper in an even amount on the pan (this it to your own taste, I prefer a lot of salt and even more pepper). Roll the Brussel Spouts in the olive oil, salt and pepper, coating each. Ensure the Brussel Sprouts are arranged in a single layer on the cookie sheet. Place in the oven for 15-20 minutes or until browned. 

Place skillet on a burner on high heat with 2 tablespoons of ghee. Let the ghee melt and start to pop (high flash careful of the hot oil popping up and burning you!). Place the steaks on the skillet and let sit until well browned and seared on each side. Dont press the meat, just let it sit to sear, this preserves and seals the juices inside to make the meat more tender. After both sides are well seared, place the steaks on a aluminum foil covered baking pan. Place the steaks on the bottom rack of the oven. Cook to your preferred temperature (I like my steaks a little more well done, others prefer more rare. My suggestion is that you check the meat every 5 minutes and use the "finger press" method or a meat thermometer to ensure your meat is cooked to your liking). After removing steaks from oven, let the meat rest for 5 minutes before serving. 

Place a skillet on the burner to medium heat. Place one tablespoon of olive oil into the skillet with the minced garlic and onions. Sauté until the vegetables turn clear and pliable. Pour the heavy cream and cheese into the skillet, stir until the cheese begins to melt. Add the spinach and continue stirring until the spinach leaves wilt thoroughly and all of the ingredients are blended together. 


© Fire Team Whiskey, LLC, 2018, All Rights Reserved




St Patty's Corned Beef and Cabbage

This recipie keeps the cabbage crispy to add a bit of texture to this dish. Also minus the potatoes for us carb avoiders. Enjoy! 


3 pound corned beef cabbage rinsed

2 cups chicken broth

2 cups water

1 teaspoon thyme

1 teaspoon black peppercorn

1/4 teaspoon whole allspice

1 1/2 pounds carrots, peeled and cut into 3 inch lengths (or 1 1/2 pound of baby carrots)

1 head green cabbage cut into 8 wedges

1 half white onion, cut into quarters, peeled into petals

Directions:  Place corned beef, broth, water, thyme, peppercorns, and allspice into slow cooker. Place the carrots and onions on top of the brisket. Cover and cook until beef is tender, 9-10 hours on low or 6-7 hours on high. After cooking is complete, strain and transfer vegetables into a serving dish, add the uncooked cabbage to the dish with the cooked vegetables. Pour 2 cups of the cooking broth into the serving tray with the vegetables. This will cook the cabbage enough, but not to the point where it wilts and loses its texture. transfer brisket to a carving board. skim excess fat from surface with a spoon. Slice the corned beef against the grain into 1/4 inch slices. Using a draining serving spoon, serve the vegetables with the sliced corned beef. Happy St Patty's and enjoy! 

© Fire Team Whiskey, LLC, 2018, All Rights Reserved