Weight Loss Meal Plans

Author Archives: Kayla Chandler

3 Easy Keto Recipes Using a Pressure Cooker and Air Fryer


Easy Keto Recipes

Hey Y’all!  Today, I’m sharing 3 easy keto recipes using a new kitchen gadget I’ve been playing around with for the past month, which is the Ninja Foodi.  It’s a pressure cooker and air fryer in one, and I’m pretty much obsessed with it!

So, I figured I would share some of the recipes I’ve been testing out in the Ninja Foodi in case you guys are looking for pressure cooker and air fryer recipes!

If you’re not familiar with the ketogenic diet, it’s basically a very low carb diet where you consume lots of healthy fats, and your body uses those fats for energy (producing ketones).

I was on the ketogenic diet for about 7-8 months, and it helped to heal my cystic acne.  I now stick to a cyclical keto or carb cycling diet where my body goes in and out of keto, and I rotate low carb days with moderate carb days to ensure optimal hormonal balance.

Since the keto diet is super popular right now, I wanted to share some easy keto recipes with y’all.  If you give these recipes a try, be sure to comment below and let me know how you like them!

Watch Recipe Video…

https://youtu.be/-F9Biu6qkQ0

Low Carb Crispy Garlic Parmesan Chicken Wings

Low Carb Crispy Garlic Parmesan Chicken Wings

This recipe is low carb and keto friendly.

Ingredients
For the Wings:
  • 8-10 Organic Chicken Wings
  • 1-2 C. Organic Chicken Broth
  • Sea Salt & Pepper to taste
For the Garlic Parmesan Glaze:
  • 3/4 stick Organic Butter
  • 1/3 C. Parmesan Cheese (hormone-free)
  • 2 cloves Garlic, minced
  • 1 tsp Garlic Powder
  • 1/4 tsp Onion Powder
  • 1/4 tsp Black Pepper
  • 1/2 tsp Sea Salt
  • 1/2 tsp Dried Parsley
Instructions
  1. Season wings with sea salt and pepper (to taste).  Place wings into pressure cooker pot.  Pour chicken broth into pot.  Pressure cook wings on high for 9-10 minutes.  Be sure to turn the knob on top to the "seal" position.

  2. While chicken wings are cooking, prepare the garlic parmesan glaze.  Add all glaze ingredients to a bowl and mix until fully combined.

  3. Once chicken is done cooking, do a quick release by turning the knob from "seal" to "vent."  Let all of the air come out (and let the red pin drop on the Ninja Foodie) before removing the lid.  Remove chicken from pot and pour out all of the liquid from the pot. Using the rack from the Ninja Foodie system (see in video above), I'm going to place the rack into the pot and place the chicken wings onto the rack.

  4. Generously brush the garlic parmesan glaze onto the chicken wings.  Now, you need to lower the air fryer lid and choose the broil option.  Broil the wings for 8-10 minutes or until they reach your desired crispiness.  

  5. Once the wings are done, feel free to add more garlic parmesan glaze and ENJOY!!

Low Carb “Cheesy” Kale Chips

Low Carb "Cheesy" Kale Chips

This recipe is low carb and keto friendly.

Servings: 2
Ingredients
  • 4-5 C. Curly Kale, loosely packed and de-stemmed
  • 2 Tbsp Coconut Oil or Avocado Oil, melted
  • 1/3 C. Nutritional Yeast
  • Sea Salt & Pepper, to taste
Instructions
  1. In a mixing bowl, add all ingredients and mix with hands to fully combine.  Be sure to massage the oil into the kale to make sure all kale is fully coated with the oil.

  2. Using the air fryer basket that comes with the Ninja Foodie (see video above) or whatever air fryer you have, place the kale into the basket.  And, air fry at 370 degrees F. for 7-9 minutes or until they reach your desired crispiness.  **I like to remove/shake the basket halfway through cooking.  ENJOY!!

Recipe Notes

Here is the Nutritional Yeast I use.

 

Low Carb Chicken Enchilada Soup

Low Carb Chicken Enchilada Soup

This recipe is low carb and keto friendly.

Ingredients
For the Base:
  • 2 Organic Chicken Breasts, boneless & skinless
  • 1/2 Medium Onion, any color
  • 1 Bell Pepper, any color
  • 15 oz Can of Organic Diced Tomatoes
  • 2 Garlic Cloves, minced
For the Liquid:
  • 2 Tbsp Unrefined Coconut Oil
  • 1 Tbsp Coconut Flour
  • 1 Can Full-Fat Coconut Milk
  • 1 C. Chicken Broth
  • 1 Tbsp Chili Powder (can add more, if desired)
  • 1 Tbsp Italian Seasoning
  • 1/2 Tbsp Cumin
  • 1/2 Tbsp Paprika
  • 1/2-1 tsp Black Pepper
  • 1/2-1 tsp Sea Salt
Instructions
For the Liquid:
  1. In a saucepan over medium heat, add the coconut oil and let it melt.  Then, add the coconut flour.  Whisk together until all lumps are gone.

  2. Next, add the can of coconut milk & chicken broth.  You can add only the coconut cream if you prefer a thicker soup consistency, but I like to add both the cream and liquid (aka the entire can).  

  3. Heat until it breaks a light boil while whisking to ensure all ingredients are fully combined.  As soon as it breaks a light boil, remove saucepan from stovetop.

  4. Add all seasonings and mix to fully combine.  Set liquid mixture aside.

For the Base:
  1. In your pressure cooking pot, add all base ingredients.  Then, pour the liquid mixture into the pot.  

  2. Secure your pressure cooking lid and set the knob on top to the seal position.  Pressure cook on high for 10 minutes.  When it's done, let the pressure release naturally for 10 minutes.  Then, turn the knob from "seal" to "vent."  

  3. Once you're able to remove the lid, take out the two chicken breasts and shred them with a fork.  Place the shredded chicken back into the pot and stir to combine.  Add your favorite toppings, like organic cheese, fresh cilantro, avocado, and ENJOY!

 

10 Healthy Habits That Changed My Life

  Today, I’m sharing 10 Healthy Habits I’ve developed over the years that have completely changed my quality of life.  I think it’s a great thing to share tips and ideas with each other because some of the best habits I’ve developed have been things I’ve learned from chatting with other people. If I’m living… Continue Reading

How I Use Oil Pulling to Naturally Whiten My Teeth + Benefits of Oil Pulling

  Hey Y’all!  I’m super excited about today’s post because I’m sharing a “secret” I’ve been doing my years to whiten my teeth naturally and to improve my overall oral hygiene.  And, that secret is – OIL PULLING! In today’s post, I’m going to go over what exact oil pulling is, its many benefits, and… Continue Reading

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