KETO Recipe: Sausage & Mushroom Frittata

KETO Recipe: Sausage & Mushroom Frittata

 KETO Recipe: Sausage & Mushroom Frittata

ketogenic frittata recipe LBN Online Fitness

I love super simple recipes. A Frittata is super easy. Plus there are hundreds of combinations you can do. This was the first one I ever did using celery and it turned out awesome. I’ve been on a celery kick lately.

Eating healthy is a skill. Cooking is a skill that must be continually updated and practiced. No commitment means more then likely will fall into the trap of convenience and usually convenience is not the healthiest of options.

Cooking directions, ingredients, macros, and free download. Sausage and Mushroom Frittata. It’s an anytime meal. Excellent travel food. Enjoy hot or cold.

#recipe #ImprovementWarrior #keto #lchf

Enjoy the recipe. Please like, comment, and share. Spread the word of this lifestyle.

Super Simple and Delicious Frittata:

Ingredients:
-10 eggs
-1/2 pound ground sausage
-1 cup mushroom
-3 oz or ½ small onion, chopped
-3.5 oz celery chopped
-Salt and pepper
-4 tbsp coconut oil

Keto recipes by Jason Yun

Macros: Servings 8 
-Calories 279.2
-Fat – 24 grams
-Protein 12.3
-carbs 3.5 (net carbs 2.9)

Directions:

  1. Preheat oven to 352 degrees. Heat up a 10-12″ cast iron skillet on medium-high heat. Add the cooking fat.
  2. Add onion and cook, stirring occasionally, until they begin to soften and brown. Add ground sausage, breaking it up as it browns and cooks through.
  3. Once sausage is browned, add mushrooms. Cook, stirring occasionally, until mushrooms are slightly browned, about 2-4 minutes.
  4. Turn off burner, make sure everything in the pan is distributed fairly evenly, and pour beaten eggs into the pan. Immediately transfer to the preheated oven.
  5. Cook for 20-28 minutes or until eggs are completely cooked through (no longer runny).

NOTES:

  • *Cook time will vary based on the diameter of your cast iron pan. A smaller pan requires more cook time because the layer of eggs is thicker.
  • *Feel free to get creative and add your own spices! I like to spice up the sausage as it’s cooking or sprinkle spices on top of the frittata right before it goes in the oven.

ketogenic frittata recipe LBN Online Fitness
Print
Keto Sausage & Mushroom Frittata
Prep Time
5 mins
Cook Time
31 mins
Total Time
36 mins
 
Course: Breakfast, Main Course
Cuisine: American
Servings: 8
Calories: 279 kcal
Author: Jason Yun
Ingredients
  • 4 tbsp Coconut Oil or keto approved oil
  • 1/2 pound ground sausage or chopped
  • 3.5 ounces celery
  • 1 cup mushrooms
  • 1/2 small onion
  • 10 eggs
  • taste pink himalayan salt and pepper
Instructions
  1. Preheat oven to 352 degrees. Heat up a 10-12" cast iron skillet on medium-high heat. Add the cooking fat. 

  2. Add onion and cook, stirring occasionally, until they begin to soften and brown. Add ground sausage, breaking it up as it browns and cooks through.

  3. Once sausage is browned, add mushrooms. Cook, stirring occasionally, until mushrooms are slightly browned, about 2-4 minutes.

  4. Turn off burner, make sure everything in the pan is distributed fairly evenly, and pour beaten eggs into the pan. Immediately transfer to the preheated oven.

  5. Cook for 20-28 minutes or until eggs are completely cooked through (no longer runny).

  6. **Notes** 

    *Cook time will vary based on the diameter of your cast iron pan. A smaller pan requires more cook time because the layer of eggs is thicker.

    *Feel free to get creative and add your own spices! I like to spice up the sausage as it's cooking or sprinkle spices on top of the frittata right before it goes in the oven.

Recipe Notes

Total Macros:

  • Fat 192 Grams
  • Carbs 28
  • Net Carbs 23.2
  • Protein 98.4

Macros Per Serving:

  • Fat 24
  • Carbs 3.5
  • Net Carbs 2.9
  • Protein 12.3

 

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Just Cleanse Challenge

Just Cleanse Challenge

What a True Cleanse is supposed to do for you:

A Nutritional Cleanse is a system that works by removing impurities (aka toxins) from your body with nutrition. The majority of people who go on this type of cleanse (especially those who have struggled with weight loss all their life) experience amazing results. Now weight loss wasn’t my goal; my top goal was to increase my energy & performance, plus I wanted to get rid of the toxins in my body. And YES! Everybody has toxins! They are unavoidable unless you live in a bubble, and obviously I achieved a significant weight loss.

Jason Yun Online Nutrition & Wellness Coach

I look and feel better than ever, and it’s all because I learned to kick those toxins out of my body! By the way, did you know that sugar has been shown in recent studies to be MORE addictive than cocaine! Yup, sugar is probably the worst “drug” on the market because it’s addictive, legal, and encouraged…plus, it’s in everything! But, it’s not just sugar that’s the enemy… Each and every day of our lives we are exposed to other harmful toxins in our food and environment. These come in the form of food additives, air pollution, plastics, skin “care” products, soaps, dry cleaning, and hundreds of others.

Take the Just Cleanse Challenge and find out more about our nutritional cleansing system. 

Isagenix Iced Coffee Mocha Mint

Isagenix Iced Coffee Mocha Mint

 

Isagenix Iced Coffee Mocha Mint

Drinking those grande coffee drinks with whipped cream and sugar…well, they really aren’t a good idea. Seriously, they pack about a zillion calories that don’t do much for you – except pack on the belly flab.

But what if those drinks were nutritious? What if they were chock full of metabolism boosting protein?

Well, my company, Isagenix, just released this killer new Isagenix Iced Coffee Mocha Mint recipe that you’re going to love.

I’m not kidding, your taste buds won’t believe this one!

Isagenix Iced Coffee Mocha Mint Ingredients

 

isagenix nutritional cleanse

 

This is just one of the magical recipes I get to eat on a weekly basis. It goes hand-in-hand with our company’s superfood nutrition plan that helped me drop 16 pounds and 3.1% of body fat in just 30-days– with the majority of it coming from my mid-section— SO LONG VISCERAL FAT! If you are in need of help with weight or body fat loss, energy, performance, healthy aging, or just need general health & wellness coaching please contact me here.

Want to get started with your training with us?

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Nutrition Help: 47-Day Ketogenic Diet Challenge | 30-Day Cleanse Challenge | Hire Jason as Your Nutrition Coach

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Caramelized Onion Croquettes Stuffed with Goat Cheese

Caramelized Onion Croquettes Stuffed with Goat Cheese

lbn hilliard Goat Cheese Croquettes

 

Goat Cheese Croquettes! Healthy, Low Carb, Ketogenic

 

Don’t forget to share with your friends. My passion is for spreading the word of health. I can’t do it without you! 

Jason Yun cooks up a healthy, low carb Caramelized Onion Croquettes Stuffed with Goat Cheese.

 

Ingredients:

  • ½ teaspoon Ground Cinnamon
  • 1 teaspoon Onion Powder
  • 1 teaspoon Garlic Powder
  • Onions
  • 1 lb Grassfed Beef
  • Grassfed Organic Hotdog
  • 8 ounces Goat Cheese

lbn hilliard - Caramelized Onion Croquettes Stuffed with Goat Cheese2

 

Directions:

  • Preheat oven to 400 degrees
  • Cut onions
  • Online fitness workouts with yuntraining
  • Caramelized the onions (with coconut oil or lard)
  • Chop hotdogs  47-day keto challenge with Jason Yun
  • Combine all ingredients except goat cheese inside a bowl  Low carb keto food cooking with Jason Yun
  • Make 8 meat balls (5 ounces each), leaving a little meat
  • Poke a little hole in the balls
  • Low carb High fat diet plan
  • Put the goat cheese into the hole
  • 47-Day Ketogenic Diet challenge
  • Cover it with the remaining meat
  • Flatten it to your desired consistency
  • Put in the oven for 30 minutes

keto coach and nutritionist

ENJOY! Please share! Thank You for reading and watching!

Caramelized Onion Croquettes Stuffed with Goat Cheese – Youtube

 

macronutrient breakdown Ketogenic low carb meal

This is just one of the magical recipes I get to eat on a weekly basis. It goes hand-in-hand with our company’s superfood nutrition plan that helped me drop 16 pounds and 3.1% of body fat in just 30-days– with the majority of it coming from my mid-section— SO LONG VISCERAL FAT! If you are in need of help with weight or body fat loss, energy, performance, healthy aging, or just need general health & wellness coaching please contact me here. 

Want to get started with your training with us?

LBN Online Strength & Fitness Workouts

Online strength workouts personal trainer

 

Live in the Downtown Columbus or Hilliard, Ohio area??— Improvement Warrior Fitness Adult Strength & Conditioning: 2-week Complimentary Trial | 21-Day Rapid Fat Loss Trial $21

Athletic Revolution-Hilliard- Youth Sports & Fitness Training (8 & up)

Nutrition Help: 47-Day Ketogenic Diet Challenge | 30-Day Cleanse Challenge | Hire Jason as Your Nutrition Coach

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The Ketogenic Diet: Does it live up to the hype? Editorial

The Ketogenic Diet: Does it live up to the hype? Editorial

47-day keto challenge and precision nutrition

There is an article over on Precision Nutrition called ‘The Ketogenic Diet: Does it live up to the hype? The pros, the cons, and the facts about this not-so-new diet craze.

It was written by Krista Scott-Dixon, Ph.D and Hellen Kollias, Ph.D.

I have great respect for Precision Nutrition and especially John Beradi as he was one of my go to mentors in nutrition when I was first getting into the fitness and nutrition field.

The article overall was great but I just wanted to point on a few things that I didn’t agree with.

1. It all started with the brain–

This is the 1st section and a very good one. Because this was a benefit while being on the ketogenic diet that I knew about and read about however didn’t expect it to be my favorite reason for doing and continue on a keto diet.

It’s simply amazing the brain power and mental clarity that I have throughout the day.

In anything in life that anybody wants to be successful at you must be FOCUSED!

My ability to focus and get things done while on keto has been amazing and is my #1 benefit about being on the keto diet.

2. The next thing I want to point out is that they made no mention about this being a highly individual diet. Meaning there is no set template.

They included a picture comparing some meals (see below) that compared 4 different types of diets: 1. Precision Nutrition Meal 2. Paleo Diet Meal 3. Low-Carb Meal 4. Ketogenic Meal.

The ratios of fat, protein and carbs are listed below each one. Someone may think that the keto diet is set at 20% protein, 5% carbs, and 75% fat.

This is not the case. Some people need to be at 95% fat, and some can be as low as 50% and still be in ketosis.

Some people can eat more carbs then others. Myself and ketogenic podcaster Jimmy Moore (author of Keto Clarity) is highly insulin sensitive from the years of eating all those carbs.

Me in my high carb days: weighing around 222 and eating 400-1000 carbs a day

Me in my high carb days: weighing around 222 and eating 400-1000 carbs a day

All the ratios need to be played around with to find the biggest benefit for you.

Jason Yun 47-Day Ketogenic Diet Challenge

3. Highly restricitve

NOT!

Google Ketogenic Diet Recipes you will get about 501,000 search results and the number will continue to grow!

I’m currently adding new recipes to my youtube channel playlist monthly: keto Recipes.

And eventually will put them all in a recipe book.

Check out one of our most popular keto recipes: One Pan Sausage Skillet

4. You can only eat a small amount of very low carbohydrate veggies.

Again- NOT!

I sometimes tell people and wrote about in the 47-Day Ketogenic Diet Challenge Guidebook that me on the keto diet is ‘basically a vegetarian diet with some protein as garnish’.

My meals are usually a little bit of protein, lots of veggies, and lots of fat.

Oh, and lots of salt!

5. Salt and Sodium

The article didn’t cover this at all. You need a lot more salt on the keto diet.

You’ve been lied to about sodium for far too long. It’s healthy and required by the body. But eating a certain way for too long can cause health defects to occur (high carb). Because when you do eat carbs you retain fluid and sodium causing bloating and pitting edema in overweight people or people with elevated insulin levels.

So expect to go to the bathroom a little more when first starting. That’s your body’s insulin resistance dropping, the kidneys excreting the water and sodium.

Don’t stop drinking water when this is happening as well. Your body needs that hydration to function and keep working the magic and help get you into ketosis quicker. But most people will lose a lot of water weight at the beginning.

And don’t stop adding good quality salts to your food every chance you can.

Low sodium levels will lead to the headaches, cramping, and fatigue.

So it’s super important you get this: Salt, Salt, Salt. Your food, your smoothies, your everything.

Understand?

Recommended amount is 3000-5000 mg or 3-5 grams of sodium.

6. Athletes

Here is an excerpt from the article:

‘Ketosis lets you avoid glycogen depletion (aka bonking, hitting the wall), because you aren’t using glycogen as your energy source, so you don’t need to take in carbs as you compete. Instead you’re using fat and ketone bodies. You increase fat oxidation, spare glycogen, produce less lactate and use less oxygen at submaximal rates.

All this sounds great, but the exercise physiologists’ consensus is that while all these adaptations are true, the problem is that with fat and ketone bodies as fuel, you’re not going to go as fast as you can when using with glucose and carbohydrates.’

They are referring to endurance athletes above, which I am not.

My take is I’m the strongest pound for pound and most fit I’ve ever been. I haven’t had a injury that has cost me any training time since being on the ketogenic diet. Before I was injured quite frequently.

At first my conditioning performance did drop, and I expected it to. However my strength did not.

Once I did fully adapt to being in ketosis my conditioning workouts and performance surpassed what I could do before. As well as my strength.

Most people who do switch will experience a drop in performance but once fully adapted usually that performance will pick back up and surpass what they could do before. Question is is that athlete willing to go through that performance drop?

I’m also to give 100% intensity on an empty stomach in the morning. Something I could never do while on a high carb diet.

Below is a video of Dr. Peter Attia, a well renowned Ketogenic Diet Expert & Researcher.

Conclusion

There are some other points in there that they made and also missed, however I don’t want to make this too long.

If you are truly interested in the ketogenic diet for health, weight loss, mental clarity, performance…… whatever then please check out the challenge that I put together: The 47-day Ketogenic Diet Challenge

Low carb high fat LBN Online strength & Fitness workouts

Click here to learn more & JOIN the 47-Day Keto Challenge

Want to get started with your training with us?

LBN Online Strength & Fitness Workouts

Online strength workouts personal trainer

 

Live in the Downtown Columbus or Hilliard, Ohio area??— Improvement Warrior Fitness Adult Strength & Conditioning: 2-week Complimentary Trial | 21-Day Rapid Fat Loss Trial $21

Athletic Revolution-Hilliard- Youth Sports & Fitness Training (8 & up)

Nutrition Help: 47-Day Ketogenic Diet Challenge | 30-Day Cleanse Challenge | Hire Jason as Your Nutrition Coach

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Not doing anything is not an option!

Starbucks Life Lesson- Never too late to start working out

Starbucks Life Lesson- Never too late to start working out

Starbucks!

Wow!

wow face of woman

Now I’m not saying Starbucks is wow! A lot would, I am grateful for them. But I’m saying what happened at a Louisville, KY Starbucks was WOW!

And it goes to show how far or how much we have declined as a human race.

A woman came in, I was working on my laptop  in the corner. One of the barista’s was mopping the floor. She said to the lady: ‘be careful, floor is wet, I just mopped.’

The lady responded ‘I’ll just come back later.’

Now this lady was probably at least in her 50’s and overweight to obese. There was absolutely no line.

But it was a simple 5 foot walk to safety over the mopped floor.

Now I understand it does take a little bit of ginger walking when walking over a mopped floor. But she didn’t even hesitate, she wasn’t going to do it.

Was this a huge risk for her? She thought it was. Maybe she had fallen before over a similar circumstance. But in the end it’s her fault for getting that way.

Now things are not going to get any easier for her as she ages.

The number one cause of death before the age of 65 and after the 16 is car accident. The #1 after the age of 65 is falls.

This is just proof you have to take care of yourself in your younger years— Younger years meaning now!

If you lose your mobility and balance (regardless if it is because you are overweight or not) you are putting yourself at risk for falls later in life. Falls are the #1 reason seniors go into a retirement home. Average life span after a fall is about one-three years.

senior falls

Reason for this: Most seniors who fall are not working out, they are frail, lack mobility, coordination, balance. Bones are not as strong as they would be through weight training or strength training. They fall, break something. Now they are restricted, either with wheel chair, walker, or just lack of mobility or pain during moving— all which causes you to move less. All which weakens the heart— weakens the mind— weakens the will to live.

senior in wheelchair

Don’t let this happen to you. Think about the older you. You only get one body.

Just one!

Just one!

It’s not like a car where you can drive it into the ground and just go buy a new one. Once it’s done, it’s done— or you are done.

Don’t be the Louisville Starbucks Women!

Ready! Set! Go!

You should be able to move. We are humans. Don’t restrict our primal ways.

Online Yoga and fitness workouts streaming to your computer

Here are some awesome mobility exercises you can do at home, the office, or the gym:

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Athletic Revolution-Hilliard- Youth Sports & Fitness Training (8 & up)

Nutrition Help: 47-Day Ketogenic Diet Challenge | 30-Day Cleanse Challenge | Hire Jason as Your Nutrition Coach

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Sausage and Cheese Breakfast Pies – KETOGENIC RECIPE

Sausage and Cheese Breakfast Pies- KETOGENIC RECIPE

 

Sausage and Cheese Breakfast Pies- KETOGENIC RECIPE

 

Hey! What’s up?

It’s Jason Yun. LBN Online Fitness.com, Improvement Warrior Fitness. Back in the kitchen we got another awesome, healthy Keto, friendly meal for you today. This is coming from Ruled.Me. We’re changing it a little bit but it would still taste awesome. We’re making Sausage and Cheese Breakfast Pies.

Ingredients

  1. 5 eggs, separate the white from yolk
  2. 1 quarter teaspoon baking soda
  3. 1 teaspoon Pink Himalayan Sea salt
  4. 1 teaspoon Thyme
  5. Half a teaspoon Rosemary
  6. 2 teaspoon Lime
  7. Chicken sausages
  8. Cheese grated – ¾ cup
  9. Coconut Flour – quarter cup
  10. Coconut oil – quarter cup
  11. 2 tablespoon coconut milk

Steps:

  1. Pre-heat oven to 350 degrees
  2. Cut the sausage chicken into little pieces. Put into your skillet and cook it up.
  3. Separate the egg whites and egg yolks
  4. Mix all your dry ingredients, spices and whatnot and put them in a bowl
  5. Beat up the egg yolks real good (4-5 mins) until it’s nice and creamy
  6. Add lemon juice, coconut oil and coconut milk
  7. Add ½ cup grated cheese
  8. Next is folding the wet ingredients into the dry ingredients
  9. Fill up your rankin with your batter, 3 quarters full only
  10. Put some cooked sausage into the rankin
  11. Push the sausage into the batter and distribute evenly into your batter
  12. Put in the oven and bake for 25 minutes. Make sure it is golden brown on the outside.
  13. Once done, spread the rest of the cheese on top
  14. Put it back in the oven for 3-4 minutes
  15. Let it cool down and give it a taste test

This smells delicious. It is good and the filling tastes like a biscuit. Give it a try. Let me know what you think. Don’t forget to like, share, comment, all the good stuff, share it and especially you better try the Ketogenic Diet Challenge, the 47-day Ketogenic Diet Challenge. Check it out the links down below and if you’re gonna start with Keto, that’s the way. But Otherwise, I will see you on the next video and next recipe.

LBN ONline Fitness Jason Yun Recipes

 

Stay strong, Stay Positive. Be the Improvement warrior.

Eat healthy. Be strong.

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Live in the Downtown Columbus or Hilliard, Ohio area??— Improvement Warrior Fitness Adult Strength & Conditioning: 2-week Complimentary Trial | 21-Day Rapid Fat Loss Trial $21

Athletic Revolution-Hilliard- Youth Sports & Fitness Training (8 & up)

Nutrition Help: 47-Day Ketogenic Diet Challenge | 30-Day Cleanse Challenge | Hire Jason as Your Nutrition Coach

Health, Fitness, nutrition information- Fill out your name and email below to join our newsletter

Not doing anything is not an option!

Don’t forget to check out the 47-Day Ketogenic Diet Challenge

Low carb high fat LBN Online strength & Fitness workouts

Click here to learn more & JOIN the 47-Day Keto Challenge

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One Pan Sausage Skillet- KETOGENIC Recipe

One Pan Sausage Skillet- KETOGENIC Recipe

One Pan Sausage Skillet- KETOGENIC Recipe LBN Hilliard

 

Jason Yun of LBN Online Fitness makes a special healthy and delicious Ketogenic Recipe:  One Pan Sausage Skillet – KETOGENIC Recipe

Didn’t expect much from this recipe, but turned out to be awesomely delicious. Awesomely Delicious is even better then Magically Delicious— sorry Lucky Charms.

Give this low carb, high fat recipe a go. I think we found another go to recipe

Don’t forget to share this with your friends. My passion is for spreading the word of health. I can’t do it without you! 

Ingredients:

  • 2  sausage links
  • 2 tbsp Onion (any type)
  • 4 oz Mushrooms
  • ¼ cup of one type of cheese
  • ¼ cup of another type of cheese
  • ½ cup Marinara sauce (you can also use Organic Tomato Paste)
  • ½ tsp Basil
  • ½ tsp Oregano
  • 1/4 tsp Salt
  • ¼ tsp Pepper
  • 3 tbsp Coconut Oil

 

One Pan Sausage Skillet- KETOGENIC Recipe LBN Hilliard

Directions:

  • Preheat oven to 350 degrees
  • Heat 1 tbsp coconut oil in the pan
  • Add the sausage and cook through
  • Cut mushrooms and onions. Optional: Use veggie wash to clean the mushroom. Mixture to wash is ¼ cup apple cider vinegar, ¾ veggie wash, ¾ cup water.
  • Remove sausage from pan, and Cut the sausage and set aside
  • Add the remaining 2 tbsps coconut oil
  • Add the mushroom and onion and cook until brown
  • Turn the heat to low
  • Add the sausage to the skillet
  • Add the salt and pepper and other spices
  • Add marinara sauce and ¼ cup cheese
  • Mix and flatten the mixture
  • Turn off the stove
  • Spread the remaining cheese on top of the mixture
  • Take the pan to the oven
  • Bake for 15 minutes
  • Let it cool

One Pan Sausage Skillet- KETOGENIC Recipe - LBN Hilliard

lbn online ketogenic diet recipes

 

Check out the 47 day Ketogenic diet challenge, if you want to get started on the Ketogenic diet. If you have questions, email me or leave a comment below.

Columbus 47-Day KETOGENIC Diet Challenge

ENJOY! Please share! Thank You for reading and watching!

One Pan Sausage Skillet – KETOGENIC Recipe

 

Want to get started with your training with us?

LBN Online Strength & Fitness Workouts

Online strength workouts personal trainer

 

Live in the Downtown Columbus or Hilliard, Ohio area??—      Improvement Warrior Fitness Adult Strength & Conditioning: 2-week Complimentary Trial | 21-Day Rapid Fat Loss Trial $21 

Athletic Revolution-Hilliard- Youth Sports & Fitness Training (8 & up) 

Nutrition Help: 47-Day Ketogenic Diet Challenge | 30-Day Cleanse Challenge | Hire Jason as Your Nutrition Coach

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Not doing anything is not an option!

Ketogenic Diet Recipe: Butternut Squash Fries

Ketogenic Diet Recipe: Butternut Squash Fries

Butternut Squash Fries

We’re baking an awesome, healthy Paleo meal for you  or a Paleo snack, appetizer. Today we’re making Butternut Squash Fries.

If you’ve seen my Sweet Potato Fries they are delicious. We’re gonna do the same thing for Butternut Squash Fries. Normally, I do ketogenic stuff but Butternut Squash is more of a higher carb thing so I usually do Ketogenic six days a week and more Paleo-ish, higher carb on that other day. But sometimes I just do Ketogenic diet six days in a row and usually just one Paleo type meal. I pretty much follow straight Ketogenic approach.

Again these are usually a little higher in carbs: per 1 cup you have about 16 grams and 13 net carbs. That would not kick me out of ketosis, but if you are trying to get into Nutritional Ketosis I would not do this recipe.

Otherwise, if you follow a more Paleo or Primal approach by all means make this recipe. And they are especially good for kids and replacing regular potato fries! And look at those vitamins and minerals 🙂

Healthy french fries from Jason Yun

Don’t forget to share with your friends. My passion is for spreading the word of health. I can’t do it without you! 

 

Jason Yun of LBN Online Fitness cooks up a special healthy, paleo Butternut Squash Fries.

 

Ingredients:

Butternut squash

Oil – (olive, coconut or whatever you prefer)

Himalayan sea salts

Black pepper

Cinnamon

 

 

Directions:

Butternut Squash Fries: HEALTHY FRIES

 

Cut squash in half.

Deseed the squash.

Remove the skin and cut the squash.

Spice it up. Add the 2 tablespoons olive oil in a small bowl.

Add Himalayan sea salts.

Add Black pepper and cinnamon.

You can add any spices that you want to add.

Add the mixture/ coating to your squash.

Spread the fries out in a tray with a parchment paper.

Bake for 20-25 minutes.

Let it cool and give it a taste test.

 

Butternut Squash Fries: HEALTHY FRIES, Hilliard

ENJOY! Please share! Thank You for reading and watching!

 

Butternut Squash Fries: HEALTHY FRIES – YouTube

 

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Click to start your 7-day trial to get healthy and look better naked!

Keto Peanut Butter Dirt Cake

Keto Peanut Butter Dirt Cake
Columbus Keto Peanut Butter Dirt Cake

We are in the kitchen and we are making a birthday cake. It was my wife’s birthday in October so we’re making a Chocolate Peanut Butter Dirt Cake today.

Don’t forget to share this with your friends. My passion is for spreading the word of health. I can’t do it without you! 

Jason Yun of LBN Online Fitness makes a special healthy Keto Peanut Butter Dirt Cake (Can use any type of nut butter if allergic to peanuts!)

This was simply amazing—- sugar free, gluten-free, grain free, problem free. I ate this as part of my post-workout meal for 3 workouts. Very sad when it was gone. How about that? Workout and then get to eat cake! How often do you hear that from me? ‘

And no, you can’t eat a normal cake after your workout– make this cake and be amazed!

Ingredients:

Crust:

  • 1 1/4 cups coconut flour or almond flour
  • 5 tbsp unsweetened cocoa powder
  • 4-5 tbsp Erythritol
  • 3.5 tbsp melted butter
  • 1 teaspoon Pink Himalayan Salt

Peanut Butter Layer:

  • 3/4 cup peanut butter
  • 8 ounces of cream cheese
  • ¼ teaspoon liquid Stevia
  • ¾ cup heavy whipping cream

Columbus Keto Peanut Butter Dirt Cake

Chocolate Pudding Layer:

  • 4 egg yolks
  • 1 cup heavy cream & coconut milk
  • ½ teaspoon xantham gum
  • 1 ½ ounces unsweetened baking cocoa
  • 3 tablespoons butter in 3 different pieces
  • ½ teaspoon vanilla extract
  • ¾ cup cocoa powder
  • 1/4 cup Erythritol

Columbus Keto Peanut Butter Dirt Cake

Directions:

Crust:

  • Melt the 3.5 tbsp melted butter in a pan
  • Add all the crust ingredients the 1 ½ cups coconut flour, 4 tablespoons cocoa powder and 4 tablespoons Erythritol
  • Stir everything to mix completely
  • Add one teaspoon of pink Himalayan Salt
  • Take ¼ cup of the crust and place to the side
  • Evenly spread the rest of your crust to your cake pan

Peanut butter Layer:

  • In a bowl, mix the half cup of the whipping cream and Stevia extract.
  • Whip the mixture.
  • Combine the cream cheese and the ¼ cup Erythritol. Beat the mixture until it’s nice and smooth.
  • Add the ¾ peanut butter
  • Add the remaining ¼ cup whipping cream
  • Mix the ingredients
  • Evenly spread the peanut butter mixture on top of your crust
  • Put the pan to the refrigerator

Hilliard Keto Peanut Butter Dirt Cake Columbus Keto Peanut Butter Dirt Cake

Chocolate Pudding Layer:

  • In a sauce pan, combine the 1 cup cream, 1 cup coconut milk and 1/4 cup of your sweetener.
  • Bring this up to a simmer
  • In another bowl, whip up your egg yolks
  • Bring the temperature down to a medium low
  • Stir the mixture
  • Add the Xantham gum and whisk it up
  • Add the ¼ cup of cocoa powder and whisk it up
  • Leave it for 3-4 minutes until it thickens
  • Take the heat off
  • Take the unsweetened chocolate and chop it up
  • Take 3 tablespoons butter and add it to the mixture
  • Add the chocolate and the vanilla extract
  • Stir everything until everything is melted
  • Add the cream and stevia and mix them there as well
  • Let it cool down a little bit
  • Take your cake from the refrigerator
  • Take the sauce and pour on top of your cake
  • Sprinkle the remaining crust on top of your cake
  • Put in the fridge for about 3 hours

Chocolate Pudding Layer9

Give it a try. This cake is really delicious. Awesome recipe. The taste is very rich and magical.

 

Check out the 47 day Ketogenic diet challenge, if you want to get started on the Ketogenic diet. If you have questions, email me or leave a comment below.

 

Columbus 47-Day KETOGENIC Diet Challenge

 Macros: 

  • Totals
    • Fat: 424 Grams
    • Carbs: 74 Total- 26 Fiber- 48 Net
    • Protein: 105 Grams
  • Per Slice: Based on 8 Slices
    • Fat: 53 grams
    • Carbs: 6 Net (9.3 total)
    • Protein: 13.1 grams
    • Calories: 567

Compare that to a regular piece of cake:

  • 100 grams worth of cake
  • Calories: 367
  • Protein: 4 grams
  • Carbs: 55 (3 fiber)
  • Fat: 16 grams

If you are someone who thinks that calories is the most important aspect of losing weight then please watch this webinar here. 

If you are someone who thinks that carbs are healthy and fat is unhealthy please read this post here. 

ENJOY! Please share! Thank You for reading and watching!

Keto Peanut Butter Dirt Cake – Youtube

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