SAVORY CHICKEN KETO BOWL
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The month of September, Reformation Health is going ketogenic. You can read most everything that there is to know about a ketogenic diet in my last blog post. But essentially, adhering strictly to a ketogenic diet means consuming your protein, fat and carbohydrate macros in a relatively strict ratio, with net carbs not exceeding 20-25g daily. The idea being that if your body doesn't have carbohydrates to convert to glucose for energy, it's forced to burn fat reserves to fuel the body and mind. This state is known as ketosis. There is also a significant increase in fat consumption - about 117g daily to aid satiety and curb blood sugar crashes that lead to sugar and carbohydrates cravings. Also, in the process of reaching ketosis your body draws water particles into the cells where fat used to live, so you MUST stay hydrated. I keep my Healthy Human tumbler handy at all times (HEALTH15 for 15% off site-wide!), and keep it full of water or ice cold Pique Tea at ALL times (RH15 gets you 15% off your first order!).
While you CAN successfully achieve ketosis on a vegetarian or vegan diet, the process is simplified and meals are more versatile following an omnivorous diet that includes animal proteins and dairy.
So for the time being Reformation Health is incorporating more meat and real dairy that you're used to seeing. I am very curious as to what the results will be come end of September, but six days in I feel energize, with no urge to snack throughout the day, and no sugar cravings! Dark chocolate cravings...ALWAYS. But no cravings for ice cream or sweets!
This is one of my favorite meals so far, and I hope that you enjoy it too. The directions may look long, but it's simple steps and takes no more than 30 minutes. As always feel free to ask me at questions at firstname.lastname@example.org, or DM on Instagram!
WHAT YOU'LL NEED:
Serves 2 with lots of leftover meatballs.
- 1/2 Yellow or sweet onion, cut into 1" pieces
- 2 Medium or 4 small carrots, cut into 1" pieces
- 1 Bunch cilantro, washed, de-stemmed, and chopped
- 1Lb Pasture-Raised, Hormone/Antibiotic Free ground chicken
- Grass-fed Ghee (I like 4th & Heart)
- 1C Bone broth (I love BrothRX (and if you use the code RH15 you get 15% off site wide!)
- 1 Bunch organic kale, washed and de-stemmed, and then chopped
- 1 Avocado
- Salt & pepper
- Primal Kitchen chipotle-lime mayo (suggested)
- Kimchi (Or other fermented vegetables. I got my favorite, Farmhouse Culture, in my Milk & Eggs delivery)
- Line two baking sheets with foil or parchment.
- In a food processor, pulse the carrot into small pieces.
- Add the onion and cilantro and pulse until finely minced, almost granular.
- In a mixing bowl, combine the carrot/onion/cilantro mixture with the ground chicken, 1T salt, and 1T pepper, then mix with hands or a spatula until combined.
- Spoon out mixture by heaping tablespoonfull rolling into individual balls, and set these aside on baking sheet #1.
- Melt 1T ghee in a large skillet and add about half of the balls and cook on one side, then turn with tongs and cook through on the other side. Set aside on baking sheet #1.
- Repeat with 2nd half of the mixture.
- Heat 1/2C bone broth in the skillet, then summer the meatballs until the broth evaporates. This will make them tender and not as dry, and also browns then nicely.
- Set the meatballs aside on baking sheet #2.
- In the same skillet heat the other 1/2C of bone broth. Once hot, add the chopped kale to the skillet and stir occasionally. Remove from heat once cooked through and all bone broth has evaporated.
- To assemble the bowl, layer down 1/2 the kale, then 4-5 meatballs, and 1/3 slices avocado. Top with fermented vegetables and a dollop of Primal Kitchen mayo.