Flow, Melbourne (2025)

30/07/2022

Keto Soft-Baked Chocolate Chip Bars 🍪
Ingredients
8 oz cream cheese (room temperature)
1/2 C unsalted butter (room temperature )
2 C of sugar substitute
5 eggs
2 t vanilla extract
1 C almond flour
1/3 C coconut flour
1/4 t sea salt
1 1/2 t of baking powder
1/2 t xanthan gum (makes it a little chewy)
1 C of sugar-free chocolate chips (I use Lilys)
1 C of chopped walnuts
Preheat the oven to 350 degrees. Line a 12×16 inch cookie sheet with parchment paper. For thicker bars use a 9×13 greased baking pan.
Using an electric mixer beat together the butter, cream cheese, vanilla extract, and sugar substitute.
Add the 5 eggs one at a time, and mix well making sure the eggs are well incorporated into the batter.
Fold in the almond flour, coconut flour, baking powder, salt, and xanthan gum.
Stir in the sugar-free chocolate chips and walnuts with a spatula.
Spread the batter evenly onto a 12X16 inch cookie sheet or 9×13 baking pan. Bake for 30-35 minutes or until golden brown.
Allow cookie bars to cool completely before slicing.
Store any leftovers in the refrigerator for 5 days or freeze for up 3 weeks.
Nutrition Information:
YIELD: 24 SERVING SIZE: 1 Amount Per Serving: CALORIES: 140 TOTAL FAT: 13.5g SATURATED FAT: 5.2g CHOLESTEROL: 55mg SODIUM: 69mg CARBOHYDRATES: 2.9gNET CARBOHYDRATES: 2g FIBER: 0.9g SUGAR: 0.3g PROTEIN: 4.2g
Get serious about Keto Now: 👉 https://bit.ly/3zKUJ7M

30/07/2022

A complete keto diet plan for beginners. Everything you need to know about this increasingly popular diet with a free keto meal plan to get you started!
If you want to get Serious About Keto then you can get started Here:👉https://bit.ly/3zKUJ7M

30/07/2022

ZUCCHINI NOODLE BEEF LASAGNA SOUP
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Get Serious About Keto Right Here👉 : https://bit.ly/3zKUJ7M
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📋 INGREDIENTS:
1 lb. grass feed ground beef
2 Tbsps olive oil
1 large yellow onion, diced
1 yellow bell pepper, chopped
1 green bell pepper, chopped
3 fresh garlic cloves, minced or pressed
2 (14 oz) jars diced tomatoes, with its juice
1 Tbsp dried Italian seasoning
6 cups homemade or low sodium broth (beef, or vegetable broth)
3 oz. Parmesan rinds
3 medium zucchini, spiralized
a handful of fresh parsley or basil, chopped
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👨🏽‍🍳 INSTRUCTIONS:
1. Heat oil in a large stockpot over medium heat. Add onion, bell pepper and garlic, and sauté for 3-4 minutes.
2. Stir in the ground beef and cook, stirring and breaking the meat, until no longer pink, about 5-7 minutes.
3. Add in diced tomatoes, Parmesan rinds, Italian seasonings, broth, a pinch of sea salt, and pepper.
4. Bring to a boil, then reduce the heat, cover and simmer for 25-30 minutes.
5. Stir in the zucchini noodles, and simmer for additional 1-2 minutes.
6. Remove Parmesan rinds and discard.
7. Serve soup hot, garnished with fresh chopped herbs such as basil and parsley. Enjoy!

30/07/2022

Bacon Wrapped Brussels Sprouts
Get Serious About Keto Right Here👉 : https://bit.ly/3zKUJ7M

Ingredients:
1 lb. Brussels sprouts (choose larger ones if possible)
12 oz. thin sliced nitrate-free bacon
2 tsp sea salt

Instructions:

Wash the Brussels sprouts under cold running water, trim the ends and remove any yellow leaves.

Bring a pot of water to a boil over medium-high heat.

Add salt, and wait a few minutes for the water to boil. Carefully add in the sprouts and boil for 3-4 minutes or until just tender and bright green.
Once the sprouts are done, remove them from the heat and drain them well.

Allow them to cool until easy to handle.

Preheat your oven to 400 degrees f. Then line a baking sheet with parchment paper or a silicone mat.

Place a Brussels sprout at the top of a piece of bacon and roll up around so that it evenly wraps the sprout, depending on the size of your sprouts, you may want to only use half a slice of bacon for each.

Repeat until finished with all the sprouts and bacon, then place them on the prepared baking sheet, with the seam side down.

Bake for 15-20 minutes until bacon is golden crisp.

Remove from the oven and place on a paper towel-lined plate, to drain any excess grease.

Serve immediately and enjoy!

Thank you to wonderful Rachel for this one!

30/07/2022

KETO DIET CHEATSHEET! 💪💪
Since the Keto diet is all the rave right now, we wanted to give you an easy cheat sheet! We listed Keto-friendly foods with the average serving size, calories per serving, and carbs per serving!🥜🥑🧀🍳
You may notice we used both ‘carbs’ and ‘net carbs. The net carbs account for foods with fiber. The fiber has been subtracted from the total carbohydrate amount to give you that net carb number. Those listed as just ‘carbs’ did not have fiber to account for.
Screenshot it for when you’re on the go and need to make some healthy decisions 💪 💪
If you are serious about Keto Get Started Here: https://bit.ly/3zKUJ7M

30/07/2022

CHICKEN AND SPINACH ENCHILADAS
These Chicken and Spinach Enchiladas are creamy and done in less than 30 minutes. These have a rotisserie chicken in a creamy sauce all in flour tortillas. Good enough to be in a Mexican restaurant.
INGREDIENTS
1 tablespoon olive oil
1/2 cup diced yellow onion
2 cloves garlic minced
4 ounces cream cheese room temperature
1/3 cup heavy cream
1/2 teaspoon kosher salt
1/2 teaspoon ground cumin
1 1/2 cups spinach coarsely chopped
2 cups rotisserie chicken chopped or shredded
1 1/2 cups shredded Mexican cheese divided
1 cup enchilada sauce (or salsa verde)
8 (6-8 inch) flour tortillas
Toppings: sour cream, guacamole, pico de gallo, chopped cilantro
INSTRUCTIONS
Preheat the oven to 350 degrees and spray a 13 x 9-inch casserole dish with nonstick spray.
In a large skillet, heat the olive oil over medium-high heat. Add the onion. Cook onion and sautee until soft. Add the garlic and cook for 30 seconds. Add the cream cheese and heavy cream. Stir together until creamy over medium heat. Add the salt and cumin. Add more salt and pepper to taste. Stir in the spinach until wilted. Stir in the chicken.
Spoon about 1/3 cup of the chicken and spinach mixture down the center of each tortilla and top with about 1-2 tablespoons of cheese. Roll up tightly and place seam side down in the pan. Repeat with the remaining tortillas. Use a total of about 1 cup of cheese in the tortillas. Spread the enchilada sauce on top of all the tortillas and sprinkle the remaining cheese (1/2 cup) on top.
Bake for 15-20 minutes or until cheese is melted and enchiladas are bubbly. Top with whatever toppings you like: sour cream, guacamole, pico de gallo, chopped cilantro.

If You are serious about Keto you can get started Here:
👉https://bit.ly/3zKUJ7M

30/07/2022

Mexican Cheesy Beef Skillet

Ingredients:
1 lb Ground Beef
1/2c Water
1 pkg Fajita Seasoning
1/2 bag frozen peppers & onions or 1 bell pepper sliced and 1/2 small onion sliced
3 tbsp Rotel
1 cup steamed cauliflower rice
Salt and pepper to taste
1 cup shredded Colby Jack Cheese
1 Jalapeno, sliced

Instructions:
Preheat oven to 350F
In a medium cast iron skillet, brown Ground Beef and drain excess grease.
Add salt & pepper
Heat cauliflower rice
Add Fajita seasoning and water, and mix well.
Add frozen peppers & onions, and stir in.
Stir in Rotel.
Stir 1 cup of Cauliflower Rice in to the ground beef mixture.
Sprinkle cheese over the top.
Top with jalapeños.
Heat for 20 min or until cheese is melted.
Stir 1 cup of Cauliflower Rice into the ground beef mixture. re.

If You are serious about Keto Get Started Here - https://bit.ly/3zKUJ7M

30/07/2022

Now, you can fully enjoy every meal and make progress towards your goal with Keto Diet! Start your journey today with your personalized Keto meal plan.
Start Here👉https://bit.ly/3zKUJ7M

30/07/2022

This easy One Pan Keto Green Chili Chicken is the ultimate cheesy low-carb casserole! At under 4 net carbs per serving this will be a weekly staple on your keto diet!😋

Ingredients
* 1 tablespoon butter
* 1 tablespoon minced garlic
* 1 jalapeno, seeded and chopped
* 1 cup unsweetened almond milk
* 1/4 cup heavy cream
* 3 ounces cream cheese
* 1 (4 ounces) can of green chilis
* 1 teaspoon chili powder
* 1 teaspoon cumin
* 1/2 teaspoon onion powder
* 1 cup shredded cheddar cheese
* 5 cups shredded chicken
* 1/2 cup shredded cheddar cheese (for topping

Instructions
1. In a large skillet over medium heat melt the butter, add the garlic and jalapeno and sauté for 30 seconds.
2. Add almond milk, heavy cream, cream cheese, undrained green chilis, spices, and 1 cup of cheddar cheese. Whisk the mixture until it is smooth and the cheese has melted.
3. Stir in shredded chicken and top with remaining cheddar. Reduce heat to low, cover, and simmer for 10 minutes.
4. Garnish with chopped green onions, additional jalapeno slices, or avocado

If You are serious about Keto and Making A Change Then Get Started Here - https://bit.ly/3zKUJ7M 🥦🥑🥩🍗🍖

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