low carb

FTW Fat Bomb Shake

FTW Fat Bomb Shake

Ingredients:

1 scoop Keto Joe SpecOps™ Shake

1 Keto Chocolate Chip FuelRation™ Bar 

Directions:

Add 8 oz of water to your blender

Add 1 scoop Keto Joe SpecOps™ Shake

Add cut or broken off pieces of a full Keto Chocolate Chip FuelRation™ Bar 

Add ice if desired

Blend and Done!

Copyright 2018. Fire Team Whiskey, LLC. All Rights Reserved. 

FTW Cream Cheese Pancakes

FTW Cream Cheese Pancakes recipe

 

Prep Time: 5 minutes

Cook Time: 5 minutes

Total Time: 10 minutes

 

Ingredients:

2 oz. Cream Cheese

2 large eggs

1/3 tsp Baking Powder

1/3 tsp Cinnamon

1 packet of Stevia

½ tsp Vanilla Extract

 

Instructions:

1.       Combine all ingredients in a blender or bowl with mixer.

2.      Blend on medium/high until smooth.

3.      Use a fork to pop any bubbles on the batter.

4.      Pour batter into a preheated and greased pan.  (med. temp.)

5.      Flip when sides are firm and bubbles appear evenly throughout.

6.      Top with butter and sugar free syrup. 

7.      Enjoy!

 

Macros: (yields 3 large pancakes per serving)

Calories: 349

Fat: 28g

Carbs: 3g

Protein: 16g

Copyright 2018. Fire Team Whiskey, LLC, All Rights Reserved.

Three Tricks To Steal From The Keto Diet (even if you don't want to do Keto 100%)

#1 Fat does not make you fat. The latest research in nutrition debunks the belief that eating fat makes you fat. Not only does eating fat not make you fat, but your body actually needs vitamins and minerals ONLY FOUND IN high-fat foods! These vitamins and minerals are essential for good health and interact with our cell enzymes to regulate a variety of essential bodily functions. They are crucial for many of our metabolic processes, to release energy from nutrients, and in building and maintaining bones, teeth, skin, blood and many other vital body tissues. You can't get these vitamins and minerals from anything else (other than taking a bunch of supplements). SO instead of shying away from full-fat dairy, avocados, and eggs because of the old belief that these foods make you fat, go ahead and have that avocado, veggie and cheese omelet at brunch! 

#2:  It's all about insulin. So you may be wondering, ok, if eating fat doesn't make me fat, what does? The answer is your own body's insulin. Insulin is the transport vehicle that gathers up all those erroneous glycogen (blood sugar) molecules floating around in your bloodstream and stores them as fat. What creates that glycogen, your liver. And the liver makes glycogen from carbs and sugar (and some small amount from protein). Why the keto diet is so effective is that this way of eating severely restricts insulin levels. This means the body is not storing glycogen and making new body fat stores. You can steal this approach from the keto diet by controlling your insulin levels and get your body spending more time in "burn fat mode" rather in "store fat mode". This means you have to cut down on the amount of and frequency you consume carbs and sugar. Most Americans slurp down sugar-filled beverages all day long, keeping their insulin flowing all day long and storing fat! Swap your sodas for a sugar-free version, or better yet, drink sparkling water. Swap the sugar our from your coffee to using sugar alternatives like stevia or monk fruit. 

#3: The third thing you can borrow from the keto diet is to read labels. My favorite thing to do as an Eating Psychology Counselor is to do a "pantry, fridge and freezer raid" with my clients. During this exercise we read the nutritional label and list of ingredients for every single food item in their home.  My rule of thumb as a person following the Keto lifestyle is that if the first 3 ingredients include a grain or sugar, I do not eat it. If an item has more than 5 grams of sugar, I do not eat it. If an item has no business having sugar in it in the first place (because it's not supposed to be "sweet"), I dont eat it. Examples of these items are tomato sauce, peanut butter, frozen vegetables, salad dressings, condiments, etc.

If you steal these three keto rules, you should be well on your way to burning more fat and improving your health!

Copyright 2018. Fire Team Whiskey, LLC. All Rights Reserved.

FTW Fried Cheese Snack

FTW Fried Cheese Appetizer

 

Prep time:  5 minutes

Cook time:  2-3 minutes total

Total time:  less than 10 minutes

 

Ingredients:

2 eggs

1 cup coconut oil

½ cup coconut flour

1 cup pork rinds or low carb breadcrumbs

Mozzarella cheese of choice (cheese sticks or slices)

Marianna sauce or ranch for dipping

 

Recipe:

1.       Preheat coconut oil in a saucepan over medium heat (below 350*).

2.      Crush pork rinds in a bowl until it makes crumbs.

3.      Place cheese in coconut flour, then egg wash then, roll in pork rinds.  Make only a few at a time.  Placing to many in hot oil will lower cooking temperature.

4.      Place in hot coconut oil for 30 seconds then flip for another 30 seconds.

*tip – If wanted to make in advance you can freeze them at this point and fry later.

       5.  Remove from oil and place onto towel to drain excess oil.

       6.  Let cool for a minute and enjoy with dipping sauce such as marinara or ranch dressing.

 

Nutritional Information:  (5 pieces)

390 calories, 28g of fat, 3g of carbs, 35g of protein

FTW LOW CARB PIZZA

Ingredients:

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)

Oregano

Directions:

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. 

 

Macros:

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

INGREDIENTS

§  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)

DRESSING

§  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)

Instructions

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.

NOTES & NUTRITION INFO

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