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Heating & Storage Instructions for Week of 1.14.19

1.14 KetoFridge Heating Instructions


California Guacamole Turkey Burger with Smoke House Bacon, Imported Swiss, Sundried Tomato Aioli and Keto Low Carb Bun

  • Burgers are cooked to Med. We recommend heating for 30 sec. for each level of doneness desired. If you prefer, one can heat in a 375F oven for 3 min for Medium, 4 min for Medium-Well, 6 min for Well-Done.

  • Heat Keto Bun in toaster oven/Conventional oven for 5-6 min. Or line a plate with paper towel and microwave in 1 min.

  • Do Not Heat Sauce. Sauce is meant to be a cold or room temperature


Slow Cooked Pulled Chicken in a Keto Avocado Salsa Verde with Fajita Style Roasted Jicama and Pepper Jack Queso

  • Heat Salsa Verde Pulled Chicken in Microwave for 1 min or gently sauté over medium heat for 6-8 minutes, stirring occasionally

  • Heat Fajita Roasted Jicama for 1 min in the microwave or warmed in a sauté pan over low heat for 6-7 min.

  • Pepper Jack Queso can be heated in a mug in the microwave for 2 min or in a sauté pan for 2-3 min over low heat with Pulled Chicken, stir occasionally


Mediterranean Keto Gyro Platter w/ Chicken Gyro, Grilled Vegetable Mediterranean Cauliflower Rice and Keto Pita Bread

  • Heat Gyro Chicken in Microwave for 2 min or gently sauté over medium heat for 6-8 minutes, stirring occasionally to break up clumps.

  • Saffron Garlic Cauli Rice can be heated for 1 minutes in the microwave or warmed in a sauté pan, low heat for 5-6 min. Adding a tsp of your preferred oil or butter is recommended.

  • Pita Bread can be lightly warmed in the oven for 5-6 min @ 350F or 15 sec. in microwave


Tangy Carolina Pulled Pork with Keto Cauliflower “Mac and Cheese” and Bacon Garlic Brussels Sprouts

  • Heat Tangy Carolina Pulled Pork in Microwave for 2 min or gently sauté over medium heat for 6-8 minutes, stirring occasionally to break up clumps.

  • Heat Cauliflower Mac & Cheese for 1 min in the microwave or warmed in a sauté pan over low heat for 6-7 min.

  • Heat Bacon Garlic Brussels in microwave for 1 min or warmed in a sauté pan lightly over low heat for 4 minutes


Shrimp in a Sundried Tomato Cream with Pesto Roasted Winter Squash and Broccoli-Artichoke sauté

  • Heat Sundried Shrimp for 30 sec. in microwave, open microwave, stir and cook for another 30 sec. or warmed in a sauté pan over low heat for 6-7 min, stirring occasionally

  • Heat Winter Squash for 1 min in the microwave or warmed in a sauté pan over low heat for 4 minutes

  • Heat Broccoli-Artichoke Sauté in microwave for 1 min or warmed in a sauté pan lightly over low heat for 4 minutes


Filet Mignon and Broccoli with 5 Mushroom Cauli Fried “Rice”

  • Steaks are cooked to Med Rare. We recommend heating for 30 sec. for each level of doneness desired. If you prefer, one can heat steak in a 300F oven for 2 min for Med Rare, 4 min for Med, 6 min. for Med-Well, and 8 min. for Well-Done

  • Heat Cauliflower Fried Rice & Broccoli for 1 min in the microwave or warmed in a sauté pan over low heat for 5 minutes


Keto “Nutella” French Toast Bread Pudding with Sous Vide Egg Bites and Turkey Chorizo

  • French Toast Bread Pudding can be heated for 30 seconds in the microwave (15 sec. increments) or in a 350F oven for 8-10 minutes

  • Egg Bites can be heated in Microwave for 1 min (30 sec intervals) or lightly heated for min or in 300F oven for 7-8 minutes

  • Turkey Chorizo can be heated alongside Egg Bites


Keto Biscuits and Gravy Scramble- Sausage Gravy, Sous Vide Egg Bites and Keto Cheddar Biscuit

  • Gravy can be heated in a mug in the microwave for 2 minutes or in a sauté pan for 2-3 minutes over low heat

  • Egg Bites can be heated in Microwave for 1 min (30 sec intervals) or lightly heated for min or in 300F oven for 7-8 min

  • Keto Biscuit is best heated in the microwave for 1 minute or in a 300F oven for 5-6 minutes


Keto Sides

California Turkey Burger

Burgers are cooked to Med. We recommend heating for 30 sec. for each level of doneness desired. If you prefer, one can heat in a 375F oven for 3 min for Medium, 4 min for Medium-Well, 6 min for Well-Done.


Slow Cooked Pulled Chicken

Heat Salsa Verde Pulled Chicken in Microwave for 1 min or gently sauté over medium heat for 6-8 minutes, stirring occasionally


Chicken Gyro

Heat Gyro Chicken in Microwave for 2 min or gently sauté over medium heat for 6-8 minutes, stirring occasionally to break up clumps.


Tangy Carolina Pulled Pork

Heat Tangy Carolina Pulled Pork in Microwave for 2 min or gently sauté over medium heat for 6-8 minutes, stirring occasionally to break up clumps.


Filet Mignon and Broccoli Stir-Fry

Steaks are cooked to Med Rare. We recommend heating for 30 sec. for each level of doneness desired. If you prefer, one can heat steak in a 300F oven for 2 min for Med Rare, 4 min for Med, 6 min. for Med-Well, and 8 min. for Well-Done


Sundried Tomato Shrimp

Heat Sundried Shrimp for 30 sec. in microwave, open microwave, stir and cook for another 30 sec. or warmed in a sauté pan over low heat for 6-7 min, stirring occasionally


Cauli “Mac and Cheese”

Heat Cauliflower Mac & Cheese for 1 min in the microwave or warmed in a sauté pan over low heat for 6-7 minutes


Fajita Style Roasted Jicama

Heat Fajita Roasted Jicama for 1 min in the microwave or warmed in a sauté pan over low heat for 6-7 minutes

Mushroom Cauli Fried “Rice”

Heat Cauliflower Fried Rice & Broccoli for 1 min in the microwave or warmed in a sauté pan over low heat for 5 minutes


Heating & Storage Instructions for Week of 12.31.18

In an effort to make our business more eco-friendly, we are transitioning away from printed heating & storage instructions and offering them digitally. Each week your order confirmation and a seperate email will include a link to the recommended heating & storage instructions for that week's meals. Thanks for your cooperation as we move toward this new system which will be greener and reduce paper waste!



Heating & Storage Instructions for This Week's Menu:

KetoFridge Meals:

heating storage

heating storage

heating storage

heating storage

heating storage

Leopard Spotted Hippo:

LSH instructions

KeDough Bakery:


kedough instructions

Heating & Storage Instructions for Week of 12.24.18

In an effort to make our business more eco-friendly, we are transitioning away from printed heating & storage instructions and offering them digitally. Each week your order confirmation and a seperate email will include a link to the recommended heating & storage instructions for that week's meals. Thanks for your cooperation as we move toward this new system which will be greener and reduce paper waste!



Heating & Storage Instructions for This Week's Menu:

KetoFridge Meals:

heating storage

heating storage

heating storage

heating storage

heating storage

heating storage

Leopard Spotted Hippo:

LSH instructions

KeDough Bakery:


kedough instructions

Heating & Storage Instructions for Week of 12.17.18

In an effort to make our business more eco-friendly, we are transitioning away from printed heating & storage instructions and offering them digitally. Each week your order confirmation and a seperate email will include a link to the recommended heating & storage instructions for that week's meals. Thanks for your cooperation as we move toward this new system which will be greener and reduce paper waste!



Heating & Storage Instructions for This Week's Menu:

KetoFridge Meals:

heating storage

heating storage

heating storage

heating storage

heating storage

Leopard Spotted Hippo:

LSH instructions

KeDough Bakery:


kedough instructions

5 Recipes to Help You Maintain Ketosis

Every year, a dozen new diet trends sweep the nation. Many of them make lofty promises and offer false hope for people who are just trying to better themselves.

One of the most popular diets right now is also one of the most effective. It isn’t just another fad diet, but a way of eating based on scientific principles. It is called the ketogenic diet (or keto diet for short) and it is a fool-proof way to shed fat fast.

The ketogenic diet is unlike other fad or temporary diets. It’s entirely based upon the principle of ketosis, in which your body burns fats cells for fuel.

Keep reading to learn the basics about the keto diet and to receive some simple-to-make recipes that will help you maintain ketosis to maximize your results.

What is the Keto Diet, Anyway?

In the simplest of terms, the ketogenic diet is a high-fat, moderate protein, and low-carb diet. The idea is to switch your body over from burning carbohydrates (glucose) for fuel to burning fat instead – primarily your stored fat.

Let’s take a closer look at how the ketogenic diet works.

The typical Western diet is very high in carbs – things like processed sugars and refined carbohydrates. When you eat high-carb foods, your body starts to break it down into its primary component, chains of glucose molecules. As those molecules are broken down, the glucose enters you bloodstream, so your cells can absorb it and utilize it for energy. Any excess carbohydrate is typically stored as fat and reserved for later use.

When you change your diet to reduce your carbohydrate intake and increase your fat intake, you are forcing your body to change its primary source of fuel. Instead of relying on quick-burning carbohydrates, your body is forced to start burning through your stored fat which results in rapid weight loss. The process that makes it all happen is called ketosis.

To enter a state of ketosis, you need to consume between 70% and 80% fat, 15% to 20% protein, and no more than 5% carbohydrates. Once your body enters ketosis you have a little wiggle room, but consuming too many carbohydrates will kick you out of ketosis.

Try These 5 Super-Simple Recipes to Help Maintain Ketosis

The key to seeing results with the ketogenic diet is to maintain a state of ketosis and that requires sticking to your macros. Though your daily calorie intake may vary, you always want to maintain a macronutrient ratio of 70% to 80% fat, 15% to 25% protein, and no more than 5% carbohydrates.

Sticking to your macros doesn’t have to mean sacrificing your favorite meals and snacks – you simply need to find keto meals! Here are some delicious keto-friendly recipes to help you maintain ketosis without feeling deprived:

1. Taco Breakfast Skillet

Loaded with tender beef, cheddar cheese, and eggs, this taco breakfast skillet is enough to feed the whole family or to leave you with leftovers for the week. Start by browning a pound of ground beef then season with taco seasoning. Whisk together 10 eggs with a cup of shredded cheese and ¼ cup heavy cream and pour it into the skillet. Bake at 375°F for 30 minutes then top with more cheese, sour cream, avocado, green onions, and salsa.

2. Stuffed Avocados with Chicken Bacon Salad

Whether you’re looking for a hearty snack or a simple lunch recipe, these avocado boats stuffed with chicken bacon salad are sure to hit the spot. Start by cooking 12 slices of bacon until crisp then chop them into a bowl. Scoop the flesh out of three avocados and dice it up then add it to the bacon. Add 2 cups of shredded chicken, some sliced green onion, and a tablespoon or two of lemon juice then season with salt and pepper. Spoon the mixture into the empty avocado shells and dress as desired.

3. Bacon Blue Cheese Deviled Eggs

A tasty twist on a classic snack, these bacon blue cheese deviled eggs are loaded with fat and flavor – perfect for the keto diet. Start by hard boiling 8 eggs then peel them and cut them in half. Spoon the yolks into a bowl and mash with 1/3 cup mayonnaise, ¼ cup sour cream, and a tablespoon of Dijon mustard. Season with salt and pepper then stir in ¼ cup blue cheese and spoon the mixture into the egg white halves. Sprinkle with the chopped bacon to serve.

4. Pressure Cooker Crack Chicken

Spoon this crack chicken into a keto-friendly sandwich bun or dig into a bowl topped with crumbled bacon. Any way you eat it, you’re sure to enjoy! Start by cooking 2 slices of chopped bacon until crisp then set them aside. Combine 2 pounds of chicken thighs, 2 packages cream cheese, ½ cup water, and 2 tablespoons apple cider vinegar in an electric pressure cooker. Season as desired then cook on high pressure for 15 minutes before quick-releasing the pressure. Shred the chicken and stir it back in then adjust the seasoning and stir in ½ cup shredded cheese. Top with diced bacon to serve.

5. Hearty Beef Stew

If you’re looking for a recipe to keep you warm and satisfied, this hearty beef stew is the way to go. Start by browning 1 ¼ pounds of beef chuck roast (cubed) then sauté some mushrooms, celery, and onions. Add garlic then season the mixture with dried thyme and bay leaf. Stir in 2 tablespoons of tomato paste and 5 cups of beef broth then bring to a simmer and cook for 1 ½ hours. When the beef is tender, adjust the seasoning to taste and serve hot. If you want a more complete meal, spoon the stew over garlic mashed cauliflower.

Remember, the keto diet allows you to eat what you want when you want it, as long as it fits your macros. You don’t necessarily need to count calories if you don’t want to, but you should always keep an eye on your carbohydrate, protein, and fat consumption.

Don't feel like cooking? Check out our pre-made keto meals here.

 

Heating & Storage Instructions for Week of 12.10.18

In an effort to make our business more eco-friendly, we are transitioning away from printed heating & storage instructions and offering them digitally. Each week your order confirmation and a seperate email will include a link to the recommended heating & storage instructions for that week's meals. Thanks for your cooperation as we move toward this new system which will be greener and reduce paper waste!



Heating & Storage Instructions for This Week's Menu:

KetoFridge Meals:

heating storage

heating storage

Leopard Spotted Hippo:

LSH instructions

KeDough Bakery:


kedough instructions

Heating & Storage Instructions for Week of 12.3.18

In an effort to make our business more eco-friendly, we are transitioning away from printed heating & storage instructions and offering them digitally. Each week your order confirmation and a seperate email will include a link to the recommended heating & storage instructions for that week's meals. Thanks for your cooperation as we move toward this new system which will be greener and reduce paper waste!



Heating & Storage Instructions for This Week's Menu:

KetoFridge Meals:

heating storage

heating storage

Leopard Spotted Hippo:

LSH instructions

KeDough Bakery:


kedough instructions

Heating & Storage Instructions for Week of 11.26.18

In an effort to make our business more eco-friendly, we are transitioning away from printed heating & storage instructions and offering them digitally. Each week your order confirmation and a seperate email will include a link to the recommended heating & storage instructions for that week's meals. Thanks for your cooperation as we move toward this new system which will be greener and reduce paper waste!



Heating & Storage Instructions for This Week's Menu:

KetoFridge Meals:

heating storage

heating storage

Leopard Spotted Hippo:

LSH instructions

KeDough Bakery:


kedough instructions

Don't Let the Holidays Derail You

Don't Let the Holidays Derail You

YOUR QUESTION:

Around the holidays I always over-indulge. I don't want to lose the progress I've made, but I want to enjoy the celebrations! How can I do both?

OUR ASNWER:

It's the most wonderful time of the year! The holidays are a time for giving thanks, being with family and friends, spreading love and celebrating the end of another year. If the thought of celebrating the holidays stresses you out because you fear you'll over-indulge or lose progress you've made with your keto lifestyle, we are here to help! There is no reason you can't enjoy this time of year and still enjoy some treats without overdoing it. Here are our tips for not just surviving the holidays, but enjoying them too.  

1. Decide Ahead of Time

Are you going to try to keep it mostly keto with the exception of Thanksgiving dinner & your annual Christmas cookie bake-off? Are you giving yourself a month-long break to loosen up the reigns on your low-carb diet? There is no right answer as to how you should treat yourself and when, there is only the answer that works best for you! However, think about this prior to the holiday season and make a decision ahead of time that you think will work best for you. You might be someone who can indulge in carbs and jump right back into keto as soon as your ready. For many of us carbs can trigger a prolonged and unplanned period of binging or over-doing it. If you're more like one of those people, then planning to keep desserts to 1 serving instead of 4 might help you feel more in control. Whatever you choose, decide before hand and stick to the decision you've made so that you have no reason to feel guilty or get too far off-track. 

2. Limit Mindless Snacking

This time of year we may allow ourselves to enjoy things like latkes, cookies, pies, and treats that only come around during the holidays - and that's perfectly okay! Just make sure you stay mindful while eating between meals. It is easy to have the idea that one cookie from the office break room won't hurt, but the holiday season lasts for almost 6 weeks! Picking at carbs multiple times a week in between meals, even in small doses, over the course of 6 weeks can easily lead to you losing control. You don't have to eat junk at every single little holiday celebration or gathering - because between kids' school activities, work events, parties and the holidays themselves there can be a lot going on! Decide where and when it is worth it to indulge and stay away from mindlessly snacking on sugar just because it happens to be in front of you.

3. Plan Recovery Days

One of the best things you can do after a carb-heavy meal is to get back to eating keto as soon as possible at the next meal. Say no to leftovers, they can last for days and you've already enjoyed the real meal now it's time to move on and get back to eating healthier. Have an idea of low carb, clean, satiating meals you can eat following a day of indulging so that you never get too far off track. Keeping a couple of keto meals from our keto meal delivery service in the fridge can be a lifesaver, especially if you're tired of cooking as many of us might be after a big party or holiday gathering. 

Keep these tips in mind so that you can enjoy the holidays without letting them derail you! If you have any questions at all you can send us a message on Facebook or Instagram, or shoot us an email.

Have a question you'd like to see answered in this series? Send us an email to submit your topic.

Heating & Storage Instructions for Week of 11.19.18

In an effort to make our business more eco-friendly, we are transitioning away from printed heating & storage instructions and offering them digitally. Each week your order confirmation and a seperate email will include a link to the recommended heating & storage instructions for that week's meals. Thanks for your cooperation as we move toward this new system which will be greener and reduce paper waste!



Heating & Storage Instructions for This Week's Menu:

KetoFridge Meals:

heating storage

heating storage

heating storage

Leopard Spotted Hippo:

LSH instructions

KeDough Bakery:


kedough instructions