Woman who lost more than 100 pounds on keto diet shares her favorite recipes

Welcome to GMA’s New Year, Best You. As we ring in 2019, we are sharing everything you need to start the new year strong. From keeping your New Year’s resolutions going to Instagram-worthy meal prep to workout programs to eating plans to taking time for yourself, we have it all covered.

Suzanne Ryan weighed nearly 300 pounds when she started following the ketogenic diet, a diet focused on foods high in fat and low in carbohydrates.

Four years later, Ryan, a 34-year-old mom from the San Francisco area, has lost 120 pounds.

She has also authored her own book, "Simply Keto,"started her own YouTube channel, Keto Karma, and has more than 250,000 Instagram followers who come to her for everything from recipes to inspiration.

Ryan shared four of her favorite keto recipes with "Good Morning America."

Broccoli, bacon and cheese egg muffins

Egg muffins are the perfect option for meal prepping for a busy week ahead. These muffins are a staple in our house. Grab, reheat and go!

Double the recipe for easy reheat-and-serve breakfasts throughout the week. Also, feel free to try a variety of ingredients, from cooked sausage or diced ham to steamed spinach or sauteed chopped onions.

Ingredients:
1 cup chopped broccoli
3 slices bacon
6 large eggs
1/2 teaspoon salt
1/2 teaspoon ground black pepper
1/4 teaspoon garlic powder
A few drops of hot sauce (optional)
1 cup shredded cheddar cheese

Directions:
Preheat the oven to 350 degrees F. Line six cups of a standard-size muffin pan with silicone liners or coat with nonstick cooking spray.

Boil or steam the broccoli until soft. Cut into small pieces and set aside.

Fry the bacon in a skillet over medium heat until crispy. Set aside on a paper towel–lined plate.

Crack the eggs into a medium-sized mixing bowl. Add the salt, pepper and garlic powder and beat. If desired, add a few drops of hot sauce for a kick.

Evenly distribute the chopped broccoli among the muffin liners. Top evenly with the bacon, cheese and egg mixture, in that order. Use a fork to shift the ingredients around so that the egg is evenly distributed.

Bake for 20 to 25 minutes, until the egg is cooked.

Store leftover muffins in a zip-top plastic bag in the refrigerator for up to four days.

Yields six muffins.

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Keto chili

One day I had a craving for chili but I couldn’t find any simple low-carb chili recipes, so I decided to create my own. This keto chili is absolutely delicious and I promise you won’t miss the beans!

Ingredients:
1 pound ground beef
1 pound bulk sausage, mild or hot
1 green bell pepper, diced
1/2 medium yellow onion, chopped
3 to 4 cloves garlic, minced, or 1 tablespoon garlic powder
1 (14 1/2-ounce) can diced tomatoes (with juices)
1 (6-ounce) can tomato paste (When buying tomato paste, check the labels and find the lowest-carb option available. The macros for this recipe may vary slightly depending on the brand of tomato paste you use.)
1 tablespoon chili powder
1 1/2 teaspoons ground cumin
1/3 cup water

Topping suggestions:
Shredded cheddar cheese
Sliced green onions
Sour cream
Sliced jalapeños

Directions

In a large pot, brown the ground beef and sausage, using a wooden spoon to break up the clumps. Drain the meat, reserving half of the drippings.

Transfer the drained meat to a slow cooker. Add the reserved drippings, bell pepper, onion, garlic, tomatoes with juices, tomato paste, chili powder, cumin and water and mix well.

Place the lid on the slow cooker and cook on low for six to eight hours or on high for five hours, until the veggies are soft.

Serve topped with shredded cheese, green onions, sour cream and/or sliced jalapeños, if desired.

Makes six servings.

Bacon cheddar jalapeno poppers

These delicious poppers are my favorite appetizer—perfect for Sunday night football, cookouts or gatherings! Just be sure to make a few batches if you’re having company over because they go quickly.

Ingredients:
5 slices bacon (as a shortcut, you can use packaged bacon bits/pieces -- nitrate-free if possible -- instead of frying your own bacon.)
6 jalapeño peppers
3 ounces cream cheese, softened
1/4 cup shredded cheddar cheese
1/4 teaspoon garlic powder

Directions:

In a skillet over medium heat, fry the bacon until crispy. Set aside on a paper towel–lined plate to cool. When cool enough to handle, chop the bacon into bits.

Preheat the oven to 400°F. Line a rimmed baking sheet with parchment paper.

Slice the jalapeño peppers in half lengthwise. Use a spoon to scrape out the seeds and membranes. (If you prefer spicy food, feel free to incorporate the jalapeño seeds and membranes into the cheese sauce instead of discarding them.)

In a medium-sized bowl, use a fork to combine the cream cheese, cheddar cheese, garlic powder and bacon bits.

Spoon some of the mixture into each jalapeño half and set the peppers cheese side up on the lined baking sheet.

Bake for 18 to 20 minutes, until the cheese is melted and slightly crisp on top.

Makes 12 poppers.

Pop-Pop’s chocolate peanut butter bites

I have fond memories of making peanut butter pie and chocolate peanut butter balls with my grandfather when I was a child. I developed this quick and easy recipe in his honor and they taste just like peanut butter cups!

Ingredients:
1/4 cup natural peanut butter (no sugar added; only peanuts and salt)
2 1/2 tablespoons Swerve confectioners’-style sweetener
2 tablespoons blanched almond flour
1/4 teaspoon vanilla extract
1/4 cup stevia-sweetened chocolate chips
1 1/2 teaspoons MCT oil

Direction:

Line a plate or small rimmed baking sheet with parchment paper.

In a small bowl, mix the peanut butter, sweetener, almond flour, and vanilla until smooth.

Form the peanut butter mixture into 10 small balls and place them on the parchment-lined plate. Place the plate in the freezer for 30 minutes.

After 30 minutes, place the chocolate chips in a small microwave-safe bowl and microwave until fully melted, about 45 seconds. Add the MCT oil to the melted chocolate and mix well.

Remove the peanut butter balls from the freezer. Dip the balls one at a time into the melted chocolate. Use a spoon to gently roll the balls in the chocolate until they’re fully covered. Place the chocolate-coated balls on the parchment paper–lined plate.

Place the chocolate-coated balls in the freezer for 10 to 15 minutes, until the chocolate is solid. Store extras in a zip-top plastic bag in the freezer for up to 6 months.

Makes 10 bites.

Recipes reprinted with permission from Suzanne Ryan.

source:https://www.goodmorningamerica.com/wellness/story/woman-lost-100-pounds-keto-diet-shares-favorite-60261650

Cilantro-Lime Shrimp Wraps

"Cilantro lime" is a flavor profile we never get over: It's got a kick from cumin, the tang from lime juice, and fresh zing from cilantro. You can let this shrimp recipe marinate for about 20 minutes to let the flavors meld — or don't; they'll be great without sitting, too. Load them up with whatever toppings you want: avocado, tomatoes, sour cream, whatever sounds delish.


YIELDS:
4 SERVINGS
PREP TIME:     0 HOURS 10 MINS

TOTAL TIME:  0 HOURS 25 MINS

INGREDIENTS

1 lb. medium shrimp, peeled and deveined
2 tsp. ground cumin
1 tsp. chili powder
Juice of 1 lime
2 tbsp. freshly chopped cilantro, plus more for garnish
2 cloves garlic, minced
3 tbsp. extra-virgin olive oil, divided
Kosher salt
Freshly ground black pepper
Romaine lettuce, for serving
1 avocado, thinly sliced
1/4 c. Sour cream, for serving

DIRECTIONS

In a large bowl, stir together shrimp, cumin, lime juice, cilantro, garlic, and 2 tablespoons oil and season with salt and pepper. Toss until combined, then let marinate in the fridge 10 minutes.
In a large skillet over medium heat, heat remaining tablespoon oil. Add shrimp and marinade cook until pink, 2 minutes per side.
Assemble wraps: Add shrimp and avocado to lettuce, drizzle with sour cream, and garnish with cilantro.

source:www.delish.com

Easy Low Carb Cheeseburger Soup

If you’re having a busy day or week, then Easy Low Carb Cheeseburger Soup will revive your soul with just one pot, 30 minutes and maybe a little bacon. It’s low-carb food heaven….who needs a real cheeseburger when you can have Cheeseburger Soup?

Why low-carbers will love cheeseburger soup

Get ready to have a sublime experience when you make this Easy Low Carb Cheeseburger Soup.

Cheeseburger soup is loaded with all your keto favorites:

1. bacon
2. cream cheese
3. cheddar cheese
4. butter
5. heavy whipping cream

What more could you want in a low carb comfort meal? Cook this one up tonight and thank me later!

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How to make easy cheeseburger soup

Fry up your bacon in a dutch oven or heavy bottomed pan.

Set it aside, add in the butter and cook the ground beef. Of course, here you could use some of the bacon grease already in the pan and skip the butter.

While the ground beef is cooking, continue to stir it and break up the chunks of meat. Ensure that the meat browns evenly.

Next, stir in the cream cheese, tomato paste, yellow mustard, spices and salt.

Pour in the beef broth or stock and cream and increase the heat to bring the pot to a nice simmer.

As the soup starts to bubble and simmer, stir in the cheese. Note here that this recipe works best if you grate the cheese from a block instead of using pre-grated cheese. Pre-shredded cheese doesn’t melt quite as smoothly due to the anti-caking powder and can become lumpy when melted.

Allow the soup to simmer for 5-7 minutes when it will be fully heated and have a creamy, luscious texture.

Add the bacon back into the soup and let rest for at least 5 minutes as this will allow the Cheeseburger Soup to thicken.

As the soup is keto-friendly and gluten-free, we have avoided using any flours or starches that would typically be used to thicken the soup.  The brief rest time (if you can wait!) will allow the cheeses to thicken the soup.

Sprinkle some chopped pickles over the top if desired.

Cook’s Tips

• Reduce calorie content? Bacon can be reduced to 2 slices and butter can be omitted or reduced
• Leftover soup? Cheeseburger soup can be frozen for 3 months in an airtight container.
• For best results, shred cheese from a block rather than using pre-shredded cheese. Pre-shredded cheese doesn’t melt quite as smoothly due to the anti-caking powder and can become lumpy.
• Pickle lover? Serve some chopped pickles over the top
• Thicken the soup by cooling for 5 minutes before serving will allow the cheeses to thicken the soup. For a thinner soup add more broth.
• For a creamier texture, add an additional 1/4 cup cream
• Leftover bacon grease? Store for up to one month in the refrigerator
• Use leftover bacon grease, as a substitute for cooking oil to cook almost anything, like this easy recipe for Low-Carb Burgers with Chipotle Mayo.

Low Carb Cheeseburger Soup has 4g of net carbs and is guaranteed to help you forget all your worries (at least for one night).

 Course 30 Minute Meal, Appetizers, Dinner, Soups

 Cuisine American, Gluten-Free, Low-Carb

 Keyword bacon cheeseburger soup, cheeseburger soup, keto soup

 Prep Time 5 minutes

 Cook Time 25 minutes

 Total Time 30 minutes

 Servings 

 Calories 783 kcal

Ingredients

• 4 slices bacon thick cut
• 2 tbsp butter salted
• 1 lb ground beef 80%
• 4 oz cream cheese softened to room temperature
• 2 tbsp tomato paste
• 1 tbsp mustard (yellow) (yellow)
• 1/2 tsp garlic powder
• 1/4 tsp smoked paprika
• 1/2-1 tsp salt
• 1/4 tsp pepper
• 2 cup beef broth or beef stock
• 6 oz cheddar cheese shredded
• 1/4 cup heavy whipping cream
• US Customary - Metric

  Instructions

  1. Chop bacon into small pieces
  2. Heat dutch oven or other heavy bottomed pan over medium high heat
  3. Add bacon and cook, stirring occasionally until browned and crispy, about 5-8 minutes
  4. Remove bacon to paper towel lined plate to drain and spoon out any grease from pan and save for another use (see post above for tips on how to use bacon grease)
  5. Melt butter in pan and add ground beef
  6. Cook, breaking up meat while it browns until fully cooked
  7. Stir in cream cheese, tomato paste, mustard, garlic powder, smoked paprika, salt and pepper until smooth
  8. Pour in beef broth and cream and bring to a low simmer
  9. Stir in cheese and let simmer 5-7 minutes until fully heated and melted smooth
  10. Add bacon back into pan and let cool for 5-10 minutes to thicken before serving

Recipe Notes

1. Reduce calorie content? Bacon can be reduced to 2 slices and butter can be omitted or reduced
2. Leftover soup? Cheeseburger soup can be frozen for 3 months in an airtight container. 
3. For best results, shred cheese from a block rather than using pre-shredded cheese. Pre-shredded cheese doesn't melt quite as smoothly due to the anti-caking powder and can become lumpy.
4. Pickle lover? Serve some chopped pickles over the top
5. Thicken the soup by cooling for 5 minutes before serving will allow the cheeses to thicken the soup. For a thinner soup add more broth.
6. For a creamier texture, add an additional 1/4 cup cream
7. Leftover bacon grease? Store for up to one month in the refrigerator

Nutrition Facts

Easy Low Carb Cheeseburger Soup

Amount Per Serving (1 cup)

Calories 783Calories from Fat 594

% Daily Value*

Total Fat 66g102%

Saturated Fat 33g165%

Cholesterol 212mg71%

Sodium 1858mg77%

Potassium 643mg18%

Total Carbohydrates 4g1%

Sugars 2g

Protein 40g80%

Vitamin A28%

Vitamin C2.1%

Calcium37.1%

Iron19%

* Percent Daily Values are based on a 2000 calorie diet.

source:https://www.appetiteforenergy.com/easy-low-carb-cheeseburger-soup/