Recipes - Dr. Don Colbert, MD Dr. Don Colbert, MD

Make this Keto Cherry Turnover for National Cherry Turnover Day

Don Colbert, MD — Mon, 21 Aug 2023 06:00:58 +0000

You probably didn’t realize it, but August holds National Cherry Turnover Day! We’d never blame you if you weren’t aware. But now that you are, why not make a delicious keto cherry turnover?

While it takes a bit of work, it’s absolutely worth it.

And, when you compare it to a commercially available turnover, you’ll be more motivated than ever to learn how to turn your turnover keto! Here’s how to make a turnover with only 6 grams of net carbs, but all of the flavor!

How did we accomplish this?

Two keys: One, we used low-carbohydrate flours such as almond and tapioca. Next, we used cranberries along with the cherries. Cherries are naturally sweet enough to overcome the tartness of cranberries, and they taste delicious! Give it a try.

Delicious Keto Cherry Turnovers for National Cherry Turnover Day

Ingredients

For the pastry

1 cup Almond Flour
1 cup Tapioca Flour
2 cups Coconut Milk canned and full fat – mix well before pouring
2 teaspoons salt
egg wash

For the filling

1 3/4 cups cherries fresh pitted (or frozen & thawed)
1 cup cranberries
1/2 tablespoon lemon juice
1/4 cup + 2 5ablespoons sugar free powdered sugar
1 tablespoon constarch
1/4 teaspoon xanthan gum

Other

3 tablespoon butter melted
1 large egg yolk whisked

Instructions

First, prepare the cherry filling. In a mixing bowl, add all the ingredients and mix well until combined. Let it set and prepare the turnover patries.
To prepare pastries, combine almond flour, tapioca flour, and coconut milk to form a batter in a medium bowl.
Ladle ½ cup of batter onto a frying pan on medium heat and cook the flat bread on one side for about 2-3 minutes or until the bottom firms up, then remove and place on a baking sheet – with the cooked side facing upward.
Trim the edges of the flatbread to form a square shape.
Spoon cherry mixture (~1/2 cup) onto bread, seal with egg wash and pinch the dough closed.
Brush egg wash on top and repeat to make 6 turnovers.
Place baking sheet in oven at 350 degrees for 30-40 minutes or until crispy outside.

To Store: Sugar free cherry turnovers should be stored in the refrigerator, covered. It will keep well for up to 2 weeks.

To Freeze: Place leftovers in a shallow container and store it in the freezer for up to 6 months.

Nutrition (1 keto cherry turnover): 306 calories, 19 grams fat, 6 grams net carbs (19 grams carbs, 13 grams fiber), 14 grams protein

Why Make A Keto Cherry Turnover

Sure, you could just skip all the work and head over to your local Arby’s for a Cherry Turnover. But, it will cost you, mostly in grams of sugar and junk ingredeints.

In fact, every Arby’s cherry turnover contains 390 calories, 13 grams of fat (from unhealthy sources), 64 grams carbohydrates, 2 grams fiber, 40 grams sugar, and 4 grams protein. Ouch!

How does it get these horrible nutrition numbers? From it’s horrible ingredients.

Each turnover contains:

Enriched Bleached Flour (wheat flour, malted barley flour, niacin, reduced iron, thiamine mononitrate, riboflavin, folic acid), Margarine (palm oil and palm kernel oil, soybean malted barley flour, niacin, reduced iron, thiamine mononitrate, riboflavin, folic acid), Margarine (palm oil and palm kernel oil, soybean oil, water, salt, vegetable mono and diglycerides, polyglycerol ester, sodium benzoate and potassium sorbate [preservatives], soy lecithin, natural and artificial flavors, beta carotene [color], vitamin A palmitate, milk), Water, Contains 2% or less of the following: High Fructose Corn Syrup, Salt. Filling: Cherries, Water, Sugar, Modified Food Starch, High Fructose Corn Syrup, Corn Syrup, Contains 2% of less of the following: Fruit Juice Blend (pear, apple, clarified pineapple, cherry, plum, and elderberry juice concentrates, malic acid, natural flavors), Gellan Gum, Sodium Benzoate and Potassium Sorbate (preservatives), Salt. Made with real cherries-may contain pits. Icing: Sugar, Water, Maltodextrin, Palm Oil, Corn Starch, Corn Syrup, Modified Food Starch, Titanium Dioxide (color), Guar Gum, Potassium Sorbate (preservative), Agar, Citric Acid, Mono and Diglycerides with Citric Acid (added as preservative), Ammonium & Calcium Alginates, Polysorbate 60, Arabic Gum, Artificial Flavor. CONTAINS: MILK, SOY, WHEAT. Manufactured on shared equipment that processes Eggs and Tree Nuts.

A Beyond Keto Lifestyle is Worth It!

While it may take a little work, living a Beyond Keto lifestyle is certainly worth it! You can boost your health, acheive a healthy weight, and support every system in your body by simply taking the time to make delicious keto treats like keto cherry turnovers at home. Want to learn more about Beyond Keto living and cooking? Check out Dr. Colbert’s Beyond Keto book and the 21 Day Detox and Fast Starter Kit!

Bottom Line

This year, you con’t have to miss out on National Cherry Turnover Day. Instead, celebrate it with Keto Cherry Turnovers! Delish enough for dessert, healthy enough for breakfast!

The post Make this Keto Cherry Turnover for National Cherry Turnover Day appeared first on Dr. Don Colbert, MD.

10 Reader Favorites: Refreshing Spring Keto Recipes

Don Colbert, MD — Wed, 17 May 2023 09:00:00 +0000

I’m ready. Ready to clean off the grill. Ready for fresh, delicious, vibrant spring foods. Are you? The fresh fruits and vegetables. The delicious and refreshing flavors of citrus. Thirst-quenching drinks. Amazing spring keto recipes and foods that inspire healthy eating, healthy living, and a Keto Zone® Lifestyle.

We’ve gone back into recent posts and archives posts to bring you 10 reader favorites. Here are your picks for Refreshing Spring Keto Recipes.

10 Reader Favorites: Refreshing Spring Keto Recipes

1. Keto Zone® Sweet Tea

Let’s start it off with everyone’s favorites. Sweet teas goes back for generations in families, in the fridge, on the table, and especially on the porch.

Here’s how to make it: Place 8 small tea bags or 1/3 cup loose leaf tea in a large pitcher or jar. Add 64 oz. boiling-hot water. Allow to steep 5-8 minutes. Remove tea from water, add stevia (equivalent of 1-1.5 cups sugar), and mix until completely dissolved. Allow tea to cool, and then place in refrigerator until cold.

*Alternatively, make “sun tea” by placing tea and warm water in large glass jar, and placing in the sun for 4-6 hours. Remove tea, add stevia and refrigerate. For fun, you can also add in fresh minced ginger root, fresh minced turmeric root, cinnamon sticks, lemon slices, or Fermented Green Supremefood

Nutrition info per 8 oz.: 0 calories, 0 gm fat, 0 gm net carbs, 0 gm protein

2. Fresh Keto Rhubarb and Strawberry Crisp

From sweet tea, let’s go to everyone’s favorite spring keto recipe for dessert.

Our Fresh Keto Zone® Keto Rhubarb and Strawberry Crisp boasts health-boosting, high-antioxidant fruits and delicious flavors. What’s more, it only contains 4 grams net carbs per serving!

This one’s so good, you’ll definitely want to bring it to your next spring gathering.

3. Keto Zone Spring Rolls

What about dinner? Okay, spring is not all about refreshing drinks and desserts. We need dinner, too.

Try our Keto Zone Spring Rolls! These easy-to-make spring rolls are chock-full of healthful ingredients and just 8 grams net carbs per serving. They also provide 30 grams protein!

4. Keto Zone® Frozen Whipped Lemonade

Back to a drink that’s also a dessert. If you haven’t tried our Keto Zone® Frozen Whipped Lemonade, give it a go today and you’ll soon find why it’s a reader favorite.

Here’s how to make it:

Combine 1/4 cup fresh squeezed lemon juice, 3/4 cup water, 1/4 teaspoon pure liquid stevia (to taste), 1/2 cup canned coconut milk (full-fat, shake well before pouring), 2 scoops MCT Oil Powder, and 4 cups ice all ingredients except lemon slices in a blender and blend until smooth and creamy. If desired, add more ice to thicken. Pour into glasses, garnish with a lemon slices, and enjoy!

If you’d like to add in more fun, try adding 1-2 teaspoons fresh chopped ginger, 1/4 cup mint leaves, 1/4 cup basil leaves, or 1 cup cucumber slices before blending. Delish!

Nutrition info: 35 calories, 3.5 grams fat, 0 grams net carbs, (3 grams carbs, 3 grams fiber), 0 grams protein

5. Easy Keto Zone® Pesto

Of course, it’s always smart to have healthy Keto Zone® sauces ready for keto spring flavors. Here’s an all-time favorite.

Keto Zone® Pesto: Place 2 cups packed fresh basil leaves (or spinach leaves), 2 cloves garlic, ¼ cup pine nuts, and 2 tablespoons fresh lemon juice in a food processor or blender. Process until coarsely chopped. Add 2/3 cup extra virgin olive oil. Process until fully incorporated and smooth. If desired, add salt and pepper to taste. Optionally, add in 1/3 cup shredded parmesan and mix thoroughly.

6. Energizing Basil Smoothie

Why not add an energizing smoothie to your day? Yes, please!

Here’s how to make an Energizing Basil Smoothie: Place 8 ounces brewed green tea OR 1/2 teaspoon matcha green tea powder, 1/2 cup coconut milk (canned, full fat), 1/2-1 cup fresh basil leaves, 1 lemon, zested & juiced, 1/4 cup blueberries (or any kind berries), 1 scoop Keto Zone ®Hydrolyzed Collagen, 1 scoop Divine Health® Green Fermented Supremefood, and water or ice (as needed for desired consistency) in a blender. Process until smooth. Enjoy the energy!

7. Keto Zone Kale Pomegranate Salad

Of course, salads are the stuff of spring!

Keto Zone® Kale Pomegranate Salad: In a large salad bowl, combine 2 cups chopped kale, 1/2 cups chopped roasted almonds, 1/2 cup pomegranate seeds, and and 8 ounces organic pitted olives. In a separate bowl combine 1/2 cup olive oil, 3 tablespoons lemon juice, 2 tablespoons apple cider vinegar, 1 teaspoon sea salt, and 1 teaspoon black pepper. Whisk oil mixture until thoroughly combined. Pour oil mixture over the salad mixture. Toss salad until kale is coated with dressing. Serve and enjoy!

8. Keto Zone Cedar Plank Grilled Salmon

Bust out, shovel off, and prepare your grill! Keto Zone® Cedar Plank Salmon is a delicious keto spring recipe that has readers coming back for more and more.

It may be the best salmon you’ve ever tasted, and it’s full of healthy fats and nutrients. Fire up your grill tonight!

9. Keto Zone® Fat Bomb Lemon Bars

Of course, it’s a great idea for anyone in the Keto Zone® to have good fat bombs ready to go. When it comes to refreshing flavors, make sure your fat bombs include lemon!

The fat bombs are easy to make. Here’s how:

Mix 1 ounce coconut butter, 1 ounce coconut oil, 1 scoop MCT Oil Powder, 1 ounce unsalted butter, 1 tablespoon equivalent keto sweetener (xylitol, monk fruit, stevia), and 1/2 cup lemon juice into a bowl. Pour mixture into a small saucepan over low heat. Heat until just melted, then remove from the heat. Then, pour mixture into 8×8 baking pan. Place in the fridge and chill for 1 hour, until set. Sprinkle your choice of extra keto sweetener on top for added embellishment — enjoy!

Nutrition Info (16 servings): 281 calories, 20 grams fat, 2 grams carbs, 0.1 grams protein

(Recipe adapted from My Keto Kitchen)

10. Keto Zone Berries and Cream

Last but not least, it just doesn’t get better than Keto Zone® Berries and Cream!

Here’s how: Place 8 ounces mascarpone cheese (cream cheese is an optional substitute), 1 cup whipping cream, and 1/2 teaspoon stevia drops (vanilla stevia optional) in a large, chilled, metal bowl. Using an electric mixer on high speed, whip ingredients together until combined and thick. To serve, place a small number of berries in the bottom of glass or bowl (about 2 tablespoons). Add cream. Then, top with remaining 2 tablespoons berries (just 1/4 cup berries per serving). Note: For a beautiful presentation, scoop the mixed cream into a piping bag (or large baggie). Pipe cream over berries. If using a baggie, snip off a small portion of the corner of bag with scissors, and pipe through the opening.

Nutrition info (serves 12): 165 calories, 16 grams fat, 3 grams net carbs, 2 grams protein (87% fat)

Bottom Line

There’s no shortage of delicious, refreshing keto spring recipes! Here are 10 reader favorites to start. Dust off the grill, get yourself some fresh fruits and vegetables, and enjoy the flavors of Spring!

Free Challenge · 21-Day Keto Zone Challenge

Ready to put this recipe to work? Dr. Colbert’s free 21-Day Keto Zone Challenge gives you the meal plans, shopping lists and daily coaching to get your body burning fat for fuel. Join the Keto Zone Challenge Free →

Made with Fermented Green Supremefood

This recipe calls for Dr. Colbert’s Fermented Green Supremefood from Divine Health — the same formula he recommends to his own patients.

Fermented Green Supremefood

The post 10 Reader Favorites: Refreshing Spring Keto Recipes appeared first on Dr. Don Colbert, MD.

Keto Zone Mother’s Day Brunch Menu

Don Colbert, MD — Sat, 01 May 2021 09:00:00 +0000

If you’re planning a Mother’s Day Brunch and want to keep your dishes in the Keto Zone, you have a lot of options. And they don’t have to be bland and boring.

In fact, Keto Zone recipes are both healthy and knock-your-socks-off delicious.

Here are some of our favorite keto brunch dishes, sure to please any mom while staying in the Keto Zone.

Keto Zone Mother’s Day Brunch Menu

Smoked Salmon on Cucumber with Aioli

When it comes to a Keto Holiday Appetizer, it’s hard to beat the combination of salmon, avocados, cucumbers, and garlic for health benefits. Salmon’s healthy fat boost metabolism, support heart health and brain health and reduce inflammation (1, 2). Avocados, garlic, and cucumbers add powerful nutrients to the mix as well!

Keto Zone Breakfast Casserole

This delicious egg breakfast casserole combines avocados, eggs, and broccoli in one delicious brunch dish.

What’s more, it’s extremely nutritious. The avocados deliver health-promoting carotenoids that reduce inflammation, improve heart health, and promote healthy blood sugars. Avocados are also a great source of fiber, with 3-4 grams of fiber per ½ cup to promote gut health, blood sugar control, and optimal cholesterol levels (3).

Next, the casserole’s eggs are a great source of highly absorbable protein. The protein can help cells repair and rebuild, boost the immune system, and help hormones stay balanced.

Broccoli is one of the healthiest vegetables in the human diet. It packs high amounts of antioxidants, detoxifying compounds, and fiber.

Bacon-Wrapped Brussel Sprouts

The bacon brings amazing flavor, and the Brussel sprouts pack in the punch of nutrients in this dish.

Brussel sprouts are high in fiber, loaded with vitamins K and C, high in antioxidants, fight cancer cells, and support heart health (4, 5, 6). To learn more about the health benefits of Brussel sprouts,

In fact, Brussel sprouts are specifically great at reducing whole-body chronic inflammation. This type of inflammation can contribute to many chronic diseases such as cancer, diabetes, and heart disease (7).

Studies show that cruciferous vegetables such as Brussel Sprouts are associated with lower levels of inflammatory markers in the blood (8).

What’s more, kaempferol, one of Brussel sprouts’ most potent compounds, has anti-inflammatory functions as well as antioxidant ones (9).

Keto Zone Pomegranate Kale Almond Salad

This salad is a triple-threat of superfoods. First, kale is very nutrient-dense, high in vitamin A, vitamin K, vitamin C, and more (10). Second, pomegranate is a wonderful keto fruit (in small amounts) that delivers antioxidants, anti-inflammatories, and fiber. Almonds are not only great for lowering LDL, but they are also beneficial for improving blood sugars, reducing inflammation, and weight loss.

Ket Zone Blueberry Muffins

What’s a brunch, without delicious Keto Zone muffins. Typically, muffins are a high-carbohydrate food loaded with junk ingredients like refined grains and sugars. But these?
They will keep you in the Keto Zone.

They are packed with heart-healthy blueberries, known for reducing blood pressure and high levels of antioxidants. There’s no guilt with our Keto Zone blueberry muffins, just delicious, healthy ingredients.

Delicious Keto Zone Carrot Cake

Carrot cake with only 2 grams of 2 carbs? Yes, please.

Not only does this carrot cake omit the usual sugar and starch, but it is also packed with healthy ingredients like eggs, coconut oil, cinnamon, and walnuts.

These ingredients work together to support heart health, brain health, and a healthy weight.

Keto Zone Lemon Berry Spritzer (Non-Alcoholic)

Like many of the other foods used in this brunch menu, raspberries and lemon juice promote whole-body health. But in addition, they are great anti-cancer foods.

In lab studies, lemon extract has killed breast cancer cells. In other studies, lemon juice has stopped the growth of other types of cancer cells (11). What makes lemon compounds special? It’s hypothesized that lemons’ compound hesperidin and d-limonene have anti-cancer properties (12).

Bottom Line

You can make Mother’s Day brunch delicious, beautiful, special, and healthy this year with the help of our Keto Zone Mother’s Day Brunch Menu. It may feel like an indulgence, but all of the foods will keep you in the Keto Zone while delivering amazing flavor.

Make her day this year!

(And for more tips, recipes, and Keto Zone guidance, join our FREE Keto Zone 21-Day-Challenge.)

Free Challenge · 21-Day Keto Zone Challenge

Hungry for more?

Explore Dr. Colbert’s full library of physician-designed recipes built around real food, healthy fats and clean ingredients.

Browse More Keto Zone Recipes

The post Keto Zone Mother’s Day Brunch Menu appeared first on Dr. Don Colbert, MD.

10 Easy, Quick, Delicious Keto Zone Snacks

Don Colbert, MD — Fri, 31 May 2019 09:00:00 +0000

Looking for great Keto Zone snacks?

Look no further.

These easy, quick Keto Zone snacks can be made in very little time, with ingredients you likely have at home.

What’s more, there’s enough variety to keep you happy for months.

Stay in the Keto Zone with these 10 Keto Zone Snacks!

10 Easy, Quick, Delicious Keto Zone Snacks

1. Cucumber Slices & and Pesto

A good, homemade pesto is like a healthy Keto Zone fat bomb on its own. Then, add vegetables or a Keto Zone bread for a great snack. The pesto is easy to make and lasts a week in the fridge.

To make the pesto, place 2 cups packed fresh basil leaves, 2 cloves minced garlic, 1/4 cup pine nuts, toasted, 2 tablespoons fresh lemon juice and 1 to 2 teaspoons grated lemon peel, 2/3 cup extra-virgin olive oil, and Kosher salt and freshly ground black pepper (to taste) in a food processor. Process to desired consistency. Add 1/3 cup Parmesan cheese, finely grated, if desired.

Nutrition Info (per 1/4 cup): 210 calories, 23 gm fat, 3 gm carbs, 2 gm fiber, 2 gm protein (99% fat)

Basil is a powerhouse of nutrition. Read about its amazing benefits like reduced oxidative stress, anti-bacterial action (1), anti-bloating, and more here.

And cucumber? This anti-bloat vegetable makes a great substitution for chips when sliced.

2. Hard-Boiled Eggs with Olive Oil, Salt, and Pepper

Simply cut the eggs in half, place on a plate, drizzle with 1-2 Tbsp olive oil, salt, and pepper. Also, consider adding garlic powder, chili powder or Tabasco sauce. This snack is full of fat and good protein to keep you full for hours.

Nutrition Info per 1 egg & 1 Tbsp oil: 185 calories, 18 gm fat, 0 gm carbs, 0 gm fiber, 6 gm protein

Did you know that eggs may reduce your risk of Diabetes? Here’s a recent study on the link (2).

3. Keto Zone Guacamole and Bell Peppers

Guacamole is a Keto Zone gift!

This high fat, healthy dip makes any food taste great.

Simply mix 3 avocados (peeled & pitted), the juice from 1 lime, 1 teaspoon salt, 1/2 cup diced onion, 3 tablespoons chopped fresh cilantro, 2 diced Roma (plum) tomatoes, 1 teaspoon minced garlic, and 1 pinch ground cayenne pepper (optional) in a bowl.

Store in the refrigerator for up to 3 days.

Nutrition Info (~1/4 cup): 51 calories, 4 gm fat, 2 gm net carbs, 2 gm fiber

Click here to read about the proven health benefits of avocados like reduced inflammation, eye health, and brain health (3)!

4. Mini Egg Frittatas

These frittatas are simply “egg muffins.”

To make, beat 12 eggs in a bowl, season with salt and pepper. Stir in 2 Tbsp avocado oil.

Then, pour the egg mixture evenly into 12 muffin cups. Add any low-carb seasonings of vegetables including spices, garlic, onions, mushrooms, salsa, cheese, and more.

Bake at 350°F (180°C) for about 15–20 minutes, or until well set.

Best of all, you can store them in the refrigerator for up to 3 days or freeze them for later.

Nutrition Info (per egg cup): Approx. 100 calories, 7 gm fat, 1 gm carbs, 8 gm protein

5. Childhood Favorite: Celery Stick and Nut Butter

We’ve all had this one, whether as an adult or a child.

Turns out, it’s a great Keto Zone snack.

Simply cut celery sticks into 3-inch lengths. Add 1 Tbsp nut butter to the stick. That’s it!

Nutrition Info (~1/4 cup): 51 calories, 4 gm fat, 2 gm net carbs, 2 gm fiber

Like cucumbers, celery fights bloat! So, if you’re retaining fluid from the summer heat, eating too much sodium, or a high carb snack or meal, try adding celery!

6. Smoked Salmon and Cream Cheese on Cucumber Slices

For a decadent treat, try smoked salmon!

First, cut cucumber slices. Then, spread 1 tablespoon cream cheese and 1 oz. smoked salmon on each slice.

What’s in it for you? Other than a delicious snack, you’ll get tons of benefits from salmon:

Potent anti-inflammatory omega-3 fats
Highly bioavailable protein
Proven brain health benefits
Much more

Nutrition Info (per 2 slices): 51 calories, 4 gm fat, 2 gm net carbs, 2 gm fiber

7. Chocolate Avocado Pudding

If you think chocolate pudding is off-limits, you’re wrong.

This chocolate avocado pudding will please even the pickiest Keto Zone eaters.

In fact, many believe it tastes better than traditional pudding.

To make it, simply place 1 cup full fat-coconut milk (canned) and 6 tablespoons raw cacao in a medium saucepan. Heat on medium and whisk until smooth. Remove from heat and stir in 6-8 swerve (or xylitol) and 3 tablespoons Hydrolyzed Collagen Powder powder until completely dissolved.

Transfer to blender or food processor. Add 2 medium avocados, 1 teaspoon pure vanilla, 1 teaspoon ground cinnamon, and 1/2 teaspoon sea salt and blend until thoroughly mixed and smooth. Chill at least 30 minutes. Serves 4, ~3/4 cup each serving.

Nutrition information (per 3/4 cup): 327 calories, 27 gm fat, 5 gm net carbs, 7 gm protein

This treat is not only Keto Zone delicious, but it’s also packed with nutrients from raw cacao, avocados, and more!

8. Delicious, Easy Fat Bombs

What is a Keto Zone “fat bomb?”

It is simply a snack, or meal replacement, that is made up of almost all fats.

In fact, a fat bomb typically contains 90% or more calories from fat. Traditional fat bombs are snack-sized morsels, either balls or bars, and pack about 200 calories in just a couple bites.

Fat bombs can be very helpful to Keto Zone eaters because they are an easy way to increase fat intake.

But, there’s more to them than that. In addition, fat bombs:

Are packed with anti-inflammatory fats
Improve brain health
Help eaters reach ketosis
Satisfy hunger
Much more

For a full list of benefits and easy fat bomb recipes, click here.

9. Cashews

One of the easiest Keto Zone snacks comes right out of the jar.

Walnuts.

In fact, just 1/4 cup of cashews provides 180 calories, 18 grams fat, 2 grams net carbs, and 4 grams of protein.

What’s more, they provide anti-inflammatory fats, antioxidants, vitamins, minerals, fiber and more to promote whole body and heart health.

10. Bacon, Tomato, & Avocado Wraps

A BLT for a snack? Why not!?!

This Keto Zone snack is full flavor and will satisfy.

To make, place a large, washed lettuce wrap down on a place. Add 1 slice cooked bacon (all-natural), 2 thin slices tomato, and 1/2 an avocado (mashed or sliced). Wrap and enjoy!

Nutrition information (per wrap): Approx. 215 calories, 17 gm fat, 5 gm net carbs, 7 gm protein

Bottom Line

Keto Zone snacks need not be boring, tasteless, or time-consuming. These 10 Keto Zone Snacks can be made is very little time and will satisfy your cravings and hunger. Most can be made in batches ahead of time. So, make a bunch, and enjoy for days!

Free Challenge · 21-Day Keto Zone Challenge

Hungry for more?

Explore Dr. Colbert’s full library of physician-designed recipes built around real food, healthy fats and clean ingredients.

Browse More Keto Zone Recipes

The post 10 Easy, Quick, Delicious Keto Zone Snacks appeared first on Dr. Don Colbert, MD.

5 Delicious Keto Zone Pumpkin Recipes

Don Colbert, MD — Fri, 09 Nov 2018 18:36:46 +0000

Can’t get enough pumpkin? Neither can we!

This time of year, it seems pumpkin is in every food, recipe, and menu. It’s in lattes, baked goods, and snack mixes.

And, as long as it’s from real food, and not a chemical flavoring, the more the better.

Pumpkins offer a variety of great nutrients and health benefits. We’re here to help you get even more.

Here are five delicious Keto Zone Pumpkin Recipes and five reasons to keep adding pumpkin!

5 Quick & Easy Keto Zone Pumpkin Recipes

1. Keto Zone Cashew Pumpkin Cookies

Ingredients:

½ cup cashew butter or walnut butter (you can easily make cashew butter by processing cashews in a food processor)
1 scoop MCT Oil Powder (Pumpkin Spice)
½ teaspoon vanilla
½ cup granular erythritol
1 large egg
½ teaspoon salt
1 teaspoon Antioxidant Powerhouse Pumpkin Spice (see recipe below)
½ cup cacao nibs

Instructions:

Mix cashew butter or walnut butter, organic pumpkin puree, vanilla, erythritol, and egg in medium bowl.
Add salt, pumpkin spice, and cacao nibs. Mix well.
Place in refrigerator for 30 minutes, and preheat oven to 350°F.
Remove dough from refrigerator, spoon 12 spoonfuls onto cookie sheet (or parchment paper on the sheet).
Bake for 10-12 minutes.
Allow to cool and enjoy! Yields 12 cookies.

Nutrition information per serving: 103 calories, 6 grams carbohydrates, 4 grams net carbohydrates, 8 grams fat, 3 grams protein, 2 grams fiber, 3 grams saturated fat.

2. Keto Zone High Protein Pumpkin Chia Pudding

Ingredients:

½ cup unsweetened almond milk
¼ cup full-fat coconut milk (from a can)
1 tablespoon organic pumpkin puree
½ teaspoon pumpkin spice
3 tablespoons chia seeds, like Living Living Chia with Probiotics
1 scoop MCT Oil Powder (Pumpkin Spice)

Instructions:

Mix all ingredients together
Place in refrigerator 4 hours or until firm.
Enjoy! Yields 1 serving.

Nutrition information per serving: 377 calories, 22 grams carbohydrates, 6 grams net carbs, 31 grams fat, 10 grams protein, 16 grams fiber, 10 grams saturated fat.

3. Keto Zone Salted Roasted Pumpkin Seeds

Ingredients

2 cups pumpkin seeds from whole pumpkin
2 tablespoons coconut oil

Instructions

Remove seeds from a pumpkin, yielding approximately 2 cups.
Boil in salted water for 10 minutes, and then spread on paper towels to dry thoroughly.
Melt 2 tablespoons organic coconut oil.
Place dried seeds in a bowl, add oil and stir well.
Roast at 300°F (about 75°C) for 45 minutes, stirring every 10 minutes. Yields 8 Servings.

Nutrition information per serving: 254 calories, 4 grams carbohydrates, 2 grams net carbs, 24 grams fat, 12 grams protein, 2 grams fiber, 7 grams saturated fat.

4. Keto Zone Velvety Pumpkin Soup

Ingredients

Whole pumpkin (~2.5 pounds)
1 onion
2 garlic cloves
3 cups vegetable broth
1 cup water
1 scoop Hydrolyzed Collagen + Probiotics (Unflavored)
Salt and pepper to taste
1/2 cup cream

Instructions

Chop ~2.5-lb baking pumpkin in half.
Cutaway outer peel and remove seeds, like you would any winter squash.
Chop remaining flesh of pumpkin into slices, and then chop down to 2-inch chunks.
Place 2 cups pumpkin chunks, chopped onion, garlic cloves, vegetable broth, water, Hydrolyzed Collagen, and salt/pepper (to taste) in a saucepan.
Bring to a boil, and then allow to simmer until pumpkin is tender.
Pour ingredients into a blender, only filling 1/2 cup at a time, and blend until smooth.
Add 1/2 cup cream and serve. Yields 4 Servings.

Nutrition information per serving: 140 calories, 9 grams carbohydrates, 7 grams net carbs, 10 grams fat, 4 grams protein, 2 grams fiber, 7 grams saturated fat.

5. Antioxidant Powerhouse Pumpkin Spice

As a basic rule of thumb, the more homemade, the better for you. This year, make your own Pumpkin Spice.

Ingredients

4 teaspoons ground cinnamon
2 teaspoon ginger
1 teaspoon allspice
1 teaspoon nutmeg

Instructions

Simply mix ground cinnamon, ginger, allspice, nutmeg.
Add to recipes, teas, coffees, and more!

5 Reasons to Add More Pumpkin Recipes

There are many amazing real-food ingredients in all of these pumpkin recipes. Cashews, spices, and chia, for example, provide antioxidants, minerals, phytochemicals, and more.

But the real star of these recipes, the real star of autumn, is the pumpkin.

And for good reason.

Pumpkin flesh and seeds offer a lot of nutrition (1). They provide:

Antioxidants: Alpha-carotene, beta-carotene, beta-cryptoxanthin, lutein, and zeaxanthin. These antioxidants will work together to fight free radicals, reduce the risk of cancer, promote heart health, reduce cholesterol plague formations, and preserve eye health (2).

Anti-inflammatory Nutrients: Pumpkin cell walls contain pectin. This pectin contains nutrients that are anti-inflammatory, like fiber. As you know, a high anti-inflammatory diet can reduce the risk of chronic disease including reduced arthritis, diabetes, cancer and heart disease.

Anti-Cancer Nutrition: Specifically, the oil in pumpkins can reduce the risk of prostate cancer and improve prostate health due to its significant amount of zinc (3).

Heart-Health Components: Beyond anti-inflammatories, pumpkin seeds contain phytosterols which can reduce “bad” cholesterol in the body (4).

Additionally, pumpkin’s fiber, monounsaturated fats, omega-3s, B-vitamins, and copper are great for everyday health and energy.

Bottom Line

If you can’t get enough pumpkin recipes, go ahead and get carried away with it this year.

Your taste buds and your body will thank you!

The post 5 Delicious Keto Zone Pumpkin Recipes appeared first on Dr. Don Colbert, MD.

Keto Chocolate Coconut Milk Shake

Don Colbert, MD — Sat, 24 Feb 2018 09:00:00 +0000

Who doesn’t love the smooth and creamy taste of a chocolate milk shake?

Unfortunately, most chocolate shakes are made from inflammatory ice cream that is loaded with sugar and preservatives! This will definitely take you out of the Keto Zone.

But what if you could make a delicious chocolate shake that was not only keto friendly but actually good for you?

Well you can!

This keto chocolate coconut milk shake tastes even better than a traditional shake but it will keep you in the Keto Zone so you can continue losing weight and feeling great!

Keto Zone Recipe

Keto Chocolate Coconut Milk Shake

Ingredients

2 scoops Hydrolyzed Collagen Powder
1 tablespoon MCT Oil Powder
2 tablespoons organic chocolate powder
1 teaspoon vanilla bean powder
1 teaspoon organic ceylon cinnamon
Stevia, monk fruit, or zero-carb sweetener of choice
1/2 cup of filtered water
1/2 cup full-fat organic coconut milk
1 cup ice
Pinch of sea salt

Instructions

Combine ingredients in a blender and mix until well combined.
Adjust the amount of sweetness to desired taste.
Pour in to your favorite glass.
Enjoy!

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Made with Hydrolyzed Collagen Powder

This recipe calls for Dr. Colbert’s Hydrolyzed Collagen Powder from Divine Health — the same formula he recommends to his own patients.

Hydrolyzed Collagen Powder

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Detox Summer Squash with Nut Butter Drizzle

Don Colbert, MD — Mon, 03 Jul 2017 09:00:00 +0000

Eating seasonally helps sync the body up with the rhythms of nature. The food that we eat serves as information to orient our body to the environment that we inhabit.

Summer squash is a summer season food and this tasty recipe makes it both palatable and healthy.

Detox has never been more delicious!

Detox Recipe

Detox Summer Squash with Nut Butter Drizzle

Cook Time25 min–30 min

Ingredients

-3 large organic summer squash
-2 tablespoons organic extra-virgin olive oil
-¼ teaspoon sea salt
-¼ teaspoon freshly ground black pepper
-2 tablespoons organic almond butter
-Juice of 1 small organic lemon
-1 tablespoon finely chopped fresh organic parsley, plus more for garnish
-1 small organic pear, cored and thinly sliced or roughly chopped
-1/2 cup chopped organic cabbage
-4 tablespoons raw organic walnuts, roughly chopped
-1 organic shallot, diced
-2 large fresh basil leaves, finely chopped

Instructions

1. Preheat oven to 400°F.
2. Cut the squash in half. Remove and discard the seeds. Drizzle the squash halves with the olive oil and sprinkle with the salt and pepper. Place on a baking sheet face up and roast in the oven for 25-30 minutes or until the squash is fork tender.
3. Remove from the oven and set aside to cool for 15 minutes, and then slice each half into 1 inch wedges. Remove the skin from each wedge and peel the squash.
4. Arrange the squash wedges on their sides in the center of a large shallow serving bowl.
5. To make the nut butter dressing: In a small bowl, whisk the nut butter, lemon juice, and parsley until well combined. Whisk well until the dressing is creamy. Set aside.
6. Add the pear, greens, walnuts and shallot on top of the roasted squash wedges and drizzle with the dressing. Garnish with the remaining parsley and chopped basil. Season to taste with additional salt and pepper. Serve warm.
How did your squash turn out? Let us know in the comments below!
For more delicious detox recipes and expert guidance navigating your detox experience, join Dr. Colbert’s 21-Day Detox for FREE today!
Adapted from DrHyman.com

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Hungry for more?

Explore Dr. Colbert’s full library of physician-designed recipes built around real food, healthy fats and clean ingredients.

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