Shandra Redwine

This is my official "before" photo for the November Challenge! Thinking of joining a challenge? Or maybe you already did! If you're wondering what to do next, this is for you. Ok, so first of all go read the blogs I posted under the "education" tab. That’s a lot of good beginner info- understanding Keto, what to eat, what not to etc. 2. Stock up on electrolyte water so you don’t get “Keto sick” in the beginning. Look it up if you want to know why it happens. I'll be postin

2 Fresh caught salmon fillets (or 1 large filet) 3 T butter Seasoning Rub 1/4 t chili powder 1/8 t cayenne 1/8 t cumin 1/4 t garlic powder 1/4 t onion powder 1/4 t paprika 1/4 t salt 1/4 t pepper Avocado Cream Sauce 1/2 very ripe avocado 1/2 t fresh squeezed lemon juice 1 clove minced garlic 1/4 t salt 1/3 C heavy whipping cream 1. Heat butter in skillet to med high heat. Combine all spices and rub into both sides of salmon filet(s). Place salmon in pan and cook 5 minutes o

2 Fresh caught salmon fillets (or 1 large filet) 3 T butter Seasoning Rub 1/4 t chili powder 1/8 t cayenne 1/8 t cumin 1/4 t garlic powder 1/4 t onion powder 1/4 t paprika 1/4 t salt 1/4 t pepper Avocado Cream Sauce 1/2 very ripe avocado 1/2 t fresh squeezed lemon juice 1 clove minced garlic 1/4 t salt 1/3 C heavy whipping cream 1. Heat butter in skillet to med high heat. Combine all spices and rub into both sides of salmon filet(s). Place salmon in pan and cook 5 minutes o

4 mozzarella cheese sticks 1/3 C grated Parmesan 2 T almond flour 1 egg - beaten 3/4 C olive oil (or other keto approved frying oil) 1/2 t garlic powder 1/4 t salt 1/4 t pepper *bring olive oil to medium-high heat in a large frying pan or cast-iron skillet 1. Cut cheese sticks in half length-wise 2. Combine almond flour, seasonings and Parmesan in a shallow dish, and egg in another 3. Dredge sticks in egg and then cheese mixture and carefully place in hot oil 4. Allow cheese

4 mozzarella cheese sticks 1/3 C grated Parmesan 2 T almond flour 1 egg - beaten 3/4 C olive oil (or other keto approved frying oil) 1/2 t garlic powder 1/4 t salt 1/4 t pepper *bring olive oil to medium-high heat in a large frying pan or cast-iron skillet 1. Cut cheese sticks in half length-wise 2. Combine almond flour, seasonings and Parmesan in a shallow dish, and egg in another 3. Dredge sticks in egg and then cheese mixture and carefully place in hot oil 4. Allow cheese

4 chicken breasts 4 slices provolone 3/4 C grated Parmesan 1 egg, beaten 8 oz can tomato sauce 2 T almond flour 1 t Italian seasoning salt and pepper 1 T fresh minced basil * preheat oven to 375* 1. Pound chicken breasts to 1/2 inch thickness and set aside 2. Combine Parmesan and almond flour in a shallow bowl. Put beaten egg in another shallow bowl. Dredge chicken in egg and then Parmesan mixture and place in a baking dish. Bake for 20-25 minutes or until chicken is no lon

4 chicken breasts 4 slices provolone 3/4 C grated Parmesan 1 egg, beaten 8 oz can tomato sauce 2 T almond flour 1 t Italian seasoning salt and pepper 1 T fresh minced basil * preheat oven to 375* 1. Pound chicken breasts to 1/2 inch thickness and set aside 2. Combine Parmesan and almond flour in a shallow bowl. Put beaten egg in another shallow bowl. Dredge chicken in egg and then Parmesan mixture and place in a baking dish. Bake for 20-25 minutes or until chicken is no lon

1 1/2 lb beef chuck roast (or similar) 1 C dry red wine 1 C beef stock 3 T olive oil 1 small red onion, chopped 2 cloves garlic, minced * preheat oven to 350* 1. In a dutch oven, brown all sides of roast in olive oil, over medium- high heat 2. Set roast aside and reduce heat to medium. Add onion and garlic and cook 5 minutes 3. Add wine and bring to simmer, scraping up bits on the bottom of the pan. 4. Return roast to pan, add beef stock and simmer for 5 minutes. Cover dutch

1 1/2 lb beef chuck roast (or similar) 1 C dry red wine 1 C beef stock 3 T olive oil 1 small red onion, chopped 2 cloves garlic, minced * preheat oven to 350* 1. In a dutch oven, brown all sides of roast in olive oil, over medium- high heat 2. Set roast aside and reduce heat to medium. Add onion and garlic and cook 5 minutes 3. Add wine and bring to simmer, scraping up bits on the bottom of the pan. 4. Return roast to pan, add beef stock and simmer for 5 minutes. Cover dutch

*I am not a doctor or a nutritionist. The following info has come from my own research and experience. Be sure to do research of your own and consult your doctor before beginning a new diet. I make no promises or guarantees. What is it? Keto/Ketogenic/low-carb/LCHF (low carb high fat) are all names for a diet or way of eating that is lower in carbs and higher in fat. You lower or eliminate the intake of carbs, starches, and sugars and increase your intake of protein and f