• bodybyledford


Updated: Dec 29, 2020

Keto has become one of the most over used words in the past few years. Every mom group from Milwaukee to Miami has a Facebook thread on the best keto ideas. The problem is most of these either aren't actually keto friendly or are so basic that the average person will lose interest out of food boredom.

The most common response I hear when I discuss nutrition plan options with clients is "I can't do keto. I can't eat that much bacon." This tells me that somewhere along the way before they got to me they have received some REALLY bad information.

As with any long term nutrition plan that is designed to be sustainable keto foods should never make you feel like you're punishing or restricting yourself in terms of taste. Let's take a look at an example of a yummy keto dish that only takes about 35 minutes to make.

(Original recipe from


4 boneless pork chops Kosher salt Freshly ground black pepper 2 tbsp. avocado oil 8 oz. baby bella mushrooms, sliced 2 cloves garlic, minced 1/2 cup heavy cream 1/2 cup freshly grated Parmesan 1 tsp. dried oregano Pinch crushed red pepper flakes 3 cups baby spinach


  1. Season pork chops on both sides with salt and pepper. Bring your skillet (I prefer cast iron) to a medium heat and heat your oil. Next add the pork chops and cook until golden and cooked through. (internal temp of 145) Remove and place on a plate to keep warm.

  2. Add mushrooms to skillet and cook until softened. (give or take 5 minutes) Once those are ready then add garlic and cook until you can smell it. (About a min)

  3. Add heavy cream, Parmesan, oregano, and a pinch of red pepper flakes. (Go easy with the pepper flakes. You can always add more but you can't undue it if you make it too hot) Season with salt and pepper. Bring sauce to a simmer and cook until thickened (About 3 minutes) Stir frequently. Add spinach and cook until it shrinks down. (About 2 more minutes)

  4. Put your pork chops back in and cover until they are nice and warm.

You can also serve these over a bed of cauliflower rice for an added bit of heartiness.


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