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Chicken Liver Pate

By Luke Summers / March 2, 2017 /

Organ meat.  You know it’s good for you.  You know you should eat it on a regular basis but if you’re like most people you’re wondering what you should do with it.  After all, it needs to be appetizing and delicious in order to be a sustainable menu item. If we’re using the liver of…

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Keto Slow Roasted Pork Shoulders

By Luke Summers / December 13, 2016 /

Pork shoulder, also known as pork butt is full of flavor and while pulled pork with barbecue sauce is a staple in the warmer months come fall I’m ready to change up the flavor of this very versatile meat.  Not to mention the sweetness of the barbecue sauce would probably throw you out of ketosis. You…

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Keto Country Fried Steak & Gravy

By Luke Summers / October 26, 2016 /

The weather in Florida is just barely starting to cool yet fall is upon us and this stick to your ribs hearty fare announces the start of the season.  Not to mention this is a great dish to cook during football season.  After a little prep work you get to kick back, watch the games and be…

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Keto Bird n’ Garden

By Luke Summers / September 7, 2016 /

Simplicity reigns supreme and when it comes to Keto fare I’ve found that to be especially true.  I love utilizing the entire bird and while you may not get to have your carbs you can indulge in the delicious skin that crisps up on the flames of the fire.  Brings out my inner cavewoman — tearing the…

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Keto Recipe: Ribs & Slaw

By Luke Summers / August 3, 2016 /

The Keto diet takes a special kind of individual to follow it and is not for the faint at heart. Many have found excellent results following this type of protocol.  It is alternated with refeeds typically once a week consisting of 1 -2 high carb / low fat days.  Is it for you?  One way…

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Isocaloric Summer Stew

By Luke Summers / July 7, 2016 /

Every July I generally find some lingering chunks of meat in the back of my freezer as I make room for my August delivery.  Lo and behold there were a few pounds of beef stew meat left.  While I love a hearty and steaming bowl in the wintertime the thick bowl of comfort food is not…

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Isocaloric Pork n’ Cheesy Mac

By Luke Summers / June 21, 2016 /

You lift heavy, track your macros and make sure you get eight hours of quality sleep each night to maximize your efforts and turn them into gains.  It’s worth it right?  Of course it is.  But that doesn’t mean you need to be weird. . . Yep, that’s mac n’ cheese.  If you want to make…

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Isocaloric Bayou Stew

By Luke Summers / May 18, 2016 /

You don’t have to live in the Bayou to enjoy this delightful and filling seafood stew.  I found all the ingredients at my local seafood market.  Definitely worth the time it took (allow a total of two hours) and perfect for the steamy weather ahead! If you can find shrimp with the heads on, go…

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Isocaloric Oven Baked Brisket

By Luke Summers / April 27, 2016 /

As I begin my yearly spring leaning I realize I need to dial my macros back into the 33’s that worked so well for me last year.  Of course those macros can be used in both the bulking and leaning protocols boiling down to portion sizes and total caloric intake. Like a bear that hibernated in her sweats…

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Isocaloric Sweet n’ Sour Pork

By Luke Summers / March 23, 2016 /

One of the biggest challenges I have found when tailoring my favorite recipes to meet my desired macros is I usually don’t get as many carbs and fats in one meal as I’d like.  Sigh. But with a little give and take I find I get what I need without sacrificing taste or flavor. Nutritional Information per…

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