A LCHF/keto and Clean Eating recipe: Lemon-Ginger Roasted Chicken Thighs

Lemon-Ginger Roasted Chicken Thighs is one of my favorite chicken recipes since I love the lemon-ginger flavor and the chicken is very juice. It's of course also healthy and quick. It's raining in Boston today, so this will be a great eat-in dinner tonight. To make the recipe LCHF and ketogenic, just switch out the rice for a salad or cauliflower. Prep time: 15 mins Cook time: 35 mins Total time: 35-45 mins

Ingredients

• 1 ½ tsp olive oil, divided • 1 lb boneless, skinless chicken thighs (4 large thighs) • ¼ tsp kosher salt • 1/8 tsp fresh ground black pepper • 1 large shallot • 3 cloves garlic • 1 tbsp minced fresh ginger • 1 1/4 cup low-sodium chicken broth, divided • 1/4 cup fresh lemon juice • 12 oz sugar snap peas • 1 cup brown rice • 1 cup low-fat coconut milk • 1/4 loosely packed cup sliced fresh basil

Directions

1. Slice the shallots thinly. 2. Mince the garlic. 3. Mince the ginger. 4. Rinse the peas and cut off the ends. 5. Rinse the chicken and pat dry. 6. Preheat oven to 400ºF. 7. Meanwhile, in a large ovenproof skillet, heat 1 tsp oil on medium-high. 8. Season chicken on all sides with salt and pepper and add to skillet. Cook, turning once, until lightly browned, about 3 minutes per side. Transfer chicken to a large plate and set aside. 9. Reduce heat to low. In skillet, heat remaining ½ tsp oil. Add shallot and sauté, stirring occasionally, until golden, about 3 minutes. 10. Add garlic and ginger and sauté for 1 more minute, until fragrant. 11. Increase heat to high and add 1/4 cup broth and lemon juice. Bring to a boil, reduce heat to low and simmer for 3 minutes, stirring up brown bits from bottom of skillet with a wooden spoon. 12. Remove from heat. 13. Transfer mixture from skillet to an oven-safe pan and add the chicken, spooning broth mixture over top. Scatter peas onto mixture and transfer to oven. Bake for 20 minutes, until chicken is cooked through. 14. Meanwhile, in a small saucepan, combine brown rice, remaining 1 cup broth and coconut milk. Heat on high and bring to a boil, stirring occasionally. Cover, reduce heat to low and cook for 10 to 15 minutes, until liquid is absorbed. Turn off heat and set aside. 15. To serve, fluff the rice with a fork and stir in basil. Divide chicken and brown rice among serving plates and top chicken with pan juices.

Enjoy!

Chia Seeds Pudding

After learning about the nutrients in chia seeds I decided to give them a try. I made Chia Seeds Pudding, which I had for breakfast this morning, and I actually really like it. I will definitely incorporate this into my diet moving forward.

Chia Seeds Facts - Chia seeds are rich in minerals such as magnesium and zinc - 2 tablespoons of chia seeds contain the double amount of iron compared with 100 grams spinach - 1 tablespoon contain more calcium than 1/2 cup of milk - 2 teaspoons contain more omega-3 than a serving of salmon - Contain 18 out of the 20 possible amino acids

Chia Pudding - 1/2 cup of coconut milk or cream - 2 tablespoons of chia seeds - A pinch of vanilla powder (optional)

You can also add cocoa powder for some extra flavor.

The magic egg

I can't resist to mention the magic egg again! I've blogged before about the benefits of eating eggs, so you already know that an egg includes all the vitamins your body needs in a day except for vitamin C. But did you know that you can also use it for beauty treatments?

Just separate the egg white and egg yolk. Take the egg white and cover your face (avoiding eyes), at the same time rub the egg yolk in your hair (I used 2 egg yolks when I had long hair to cover everything). If you want an even richer hair treatment you can add a couple of tablespoons of olive oil and honey. Let the egg whites and egg yolk sit for about 15 minutes. You will feel the egg white tightening your skin. When it's dry you just wash it off with water. Your skin will feel refreshed and clear. Wash out the eggs in your hair. The hair mask doesn’t only make your hair softer and manageable, but also adds shine to dry and dull hair.

Trusting the process

I've talked before about the importance of patience when you are on the journey to a healthier life, and how this is my biggest challenge. Another thing that is crucial is trusting the process. If you have made the choice to life a LCHF/ketogenic lifestyle you will see results. Take one day at a time and focus on your goals for that day. Before you know it, it will be second nature.

The same goes for working out. Don't stress or think about if you will ever have that dream body. Be in the now and focus on one exercise at a time. Feel the muscles working and feel connected to your body.

So trust the process and trust that your focus will lead you to the results. Focus on giving it your all.



Image - pinterest

How to read food labels

In order to eat healthy it’s extremely important that you learn how to read food labels in order to understand what products contain and what you are eating. The ingredients listed in the Nutrition Facts label on the packaging are listed in order of their proportion in the product, so the first three ingredients listed are the most prominent in that food. The first sign that you are holding a highly processed food in your hand is when there are many ingredients listed in the nutrition label. Since your daily menu should consist of proteins, vegetables, and fat, you shouldn’t even look at products that contain multiple ingredients.

The food industry is trying really hard to make us think that we are eating healthy foods. They put “natural,” “organic,” and “real fruit juice” on everything from chips to popsicles and many people believe them. But they can’t trick us! From now on question everything and become a food detective. Remember, natural healthy foods do not have more than ten ingredients.

Happy healthy food hunting!

Ketosis measurement

I've been working on getting back into ketosis for a week now. I'm moving in the right direction but it's been a slow process. After assessing my food intake I know now that I need to add more fat.

My strict lchf/keto menu last week:

Breakfast every day Two eggs with butter or a Magic Bullet Coffee

Lunch and dinner Chicken salad with mayo Steak with parsley butter Salmon with aioli Grilled chicken with mozzarella salad

Monday's measurement



Sunday's measurement



Here is the ketosis measurement guideline. I was in nutritional ketosis on Sunday, so I'm hoping with a little more fat this week I can stay there or increase my values a little bit.

blood concentration (millimolar/Condition < 0.2 not in ketosis 0.2 - 0.5 slight/mild ketosis 0.5 - 3.0 nutritional ketosis 2.5 - 3.5 post-exercise ketosis 3.0 - 6.0 starvation ketosis

Celebrate accomplishments

Often when we are on our weight-loss or health journey we get very focused on the planning (I will exercise 5 times next week, I will lose 10 pounds by Dec etc). Planning is necessary and good, but it's also very important to look back to celebrate accomplishments. Myself, I've worked out 3 times so far this week, and will go to the gym tonight and go running on Sunday. That is worth a celebration. What are your accomplishments this week? Big or small, they are still accomplishments!

Have a great Friday and weekend!