Dessert Idea

If you're craving something sweet, but want to stick to low-carb Paleo/anti-inflammatory foods, then what I had for dessert tonight will be perfect. I took 1 cup of sliced strawberries, half a cup of coconut milk, and 1.5 tablespoons of organic dark chocolate-covered cacao nibs. Delicious! It's not too sweet, with some good fats in there to provide lasting satiety.

**I used a new brand of coconut milk since there was no Aroy-D at the market I was at - and I regret it. Full of crap, and it was separated in the can and looked chunky on the dessert. But it tasted fine, I guess. I am going to try to see if I can order a case of Aroy-D. It has only coconut and water, no preservatives, no Polysorbate-80, nothing. It's fabulous. It comes in cans and cartons from the online store. I just need to find out if they'll ship to Canada.

Approximate nutritional info:
289 calories
22 g fat
22 g carbs
3 g proteins

Even with the (for me) relatively high carb count, my total for the day was only about 35g total. I expect I'll full-fledged into keto again by tomorrow.

Spicy Black Bean and Chicken Rice Dish

How's THAT for a recipe title?  I know, it's a mouthful.  But I made it up and tried to give it a name that was descriptive enough for everyone.  I kind of threw all the ingredients together as I went along so bear with me.  You could likely adapt this for your own tastes and what you have in the fridge.  You may of course use dried (and reconstituted beans).  I had a bowl full of steamed broccoli and cauliflower so that is what I used for veggies.  Carrots, sweet peppers, zucchini - all of these things would be delicious.

INGREDIENTS
1 cup brown rice
1 can black beans, drained and rinsed
1 can whole stewed tomatoes
1 cup shredded cooked chicken (I had some from when I made chicken stock - yes, I pick the bones over before discarding after I make stock - it's a good way to salvage some chicken meat)
2 cups (ish) chicken stock
2 cups vegetables, raw and cut into bite-sized pieces
1/2 an onion, chopped
butter
chili powder
fresh cilantro, chopped finely
salt and pepper to taste

DIRECTIONS
Saute onions in butter.  When transparent or browned (whichever flavour you prefer), throw in everything else but the cooked chicken and cilantro.  Bring to a boil then reduce heat to med-low, cover, and cook until rice is tender, about 40 minutes.  Stir in the chicken and cilantro and season as desired.  You should get about 6 smallish servings from this.

This is an estimated nutritional value based on what I used.  The salt is not accounted for so sodium levels will be higher than indicated.

Amount Per Serving
Calories		184.8
Total Fat		4.9 g
	Saturated Fat	1.9 g
	Polyunsaturated Fat	0.9 g
	Monounsaturated Fat	1.5 g
Cholesterol		25.0 mg
Sodium		379.2 mg
Potassium		382.1 mg
Total Carbohydrate		22.8 g
	Dietary Fiber	5.5 g
	Sugars	3.5 g
Protein		13.2 g

Vitamin A	25.6 %
Vitamin B-12	1.3 %
Vitamin B-6	21.1 %
Vitamin C	35.8 %
Vitamin D	0.3 %
Vitamin E	2.3 %
Calcium	7.3 %
Copper	9.0 %
Folate	18.6 %
Iron	9.5 %
Magnesium	13.2 %
Manganese	27.3 %
Niacin	23.8 %
Pantothenic Acid	5.3 %
Phosphorus	16.4 %
Riboflavin	9.5 %
Selenium	16.9 %
Thiamin	11.9 %
Zinc	6.6 %

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.