• Facebook
  • Instagram
  • Pinterest
  • Twitter
  • Home
  • About
  • Recipes
  • Shop
  • Media
  • Contact

Nutrition By Mia

Keto Zucchini Boats

May 25, 2018

Borden Cheese Sharp Cheddar Thick Cut Shreds
The only keto dinner recipe you will ever need: ZUCCHINI BOATS!

In-season summer squash, grass-fed beef and sharp cheddar thick cut shreds = the EASIEST weeknight dinner.

One of the number one questions I’ve been asked lately is: what is the keto diet? The media often links it to weight loss, increased energy levels and more.

The ketogenic diet is essentially a high fat, low carb and moderate protein diet.

Following the ketogenic diet strictly (which is hard to do in this food environment!) will result in your body breaking down fat into molecules called ketones which then circulate the body and become the main energy source for your cells (instead of glucose from carbs). While this diet has been used for centuries to treat childhood epilepsy, this is typically under the supervision of a doctor and dietitian. There is not enough research to elucidate the effects of long term keto in other individuals.

That being said, there is no harm in embracing keto meals into your meal rotation. Especially when they are nutrient-dense. Enter: zucchini boats!

These boats are filled with grass-fed beef. Grass-fed beef tends to contain higher levels of omega-3 fats to omega-6’s. Some research suggests that we consume too much omega-6 fats relative to omega-3’s. This imbalance has been linked to inflammation and even chronic disease. Some experts agree that our omega-3 to omega-6 ratio should be closer to 1:1. One way to help achieve that is by incorporating more grass-fed beef and fish.

I topped these with Borden Cheese Sharp Cheddar Thick Cut Shreds which are perfect for delivering creamy, melty goodness.


Cheese gets a bad rap, but it shouldn’t! It’s a nutrient-dense food and a great source of protein and calcium. In fact, one cup of Borden Cheese Sharp Cheddar Thick Cut Shreds packs seven grams of protein and meets 20% of your daily calcium.

If you make these, be sure to share with me on Insta!Borden Cheese Sharp Cheddar Thick Cut ShredsBorden Cheese Sharp Cheddar Thick Cut Shreds

 

[yumprint-recipe id=’391′]Don’t forget to follow me on Instagram, Facebook and Twitter to keep up with my recipes nutrition guides, media segments and collaborations!

Clean Eating· Entrees· Recipes

« ABC, Lowcountry Live: Memorial Day Menu Swaps
Peanut Butter and Jelly Probiotic Bars »
Food Advertising by logo

  • Facebook
  • Instagram
  • Pinterest
  • Twitter

Join the Newsletter!

Latest Posts

National Satellite Media Tour: Heart Health Month

National Satellite Media Tour: Heart Health Month

3 Meal Prep Recipes for National Heart Health Month

3 Meal Prep Recipes for National Heart Health Month

CBS Las Vegas NOW: National Snack Month

CBS Las Vegas NOW: National Snack Month

4-Ingredient Grain Free Mini Bagels

4-Ingredient Grain Free Mini Bagels

ABC Charleston: Healthy Valentine’s Day at Home

ABC Charleston: Healthy Valentine’s Day at Home

Apple Pops 6 Ways

Apple Pops 6 Ways

Food Advertising by logo
Food Advertising by logo
Breakfast

Breakfast

Entrees

Entrees

Sides

Sides

Desserts

Desserts

Beverages

Beverages

Snacks

Snacks

THE DOCTORS: Wellness Hacks

NEWS 4 JACKSONVILLE: Healthy Holidays

ABC 4: Healthier Halloween

National SMT: Cholesterol Awareness

ABC 4: national breakfast month

CBS WTOC: Pecan SNACKING

FOX DENVER: Father’s Day Brunch

FOX NEWS: HOLIDAY EATING TIPS

#sponsored ~200 calorie snack boxes - 6 ways ✨ #sponsored ~200 calorie snack boxes - 6 ways ✨ 

Snacking is a common way to bridge the gap between meals. Try these convenient options featuring @GOODTHINS crunchy gluten free certified & non-GMO Project verified snacks. Enjoy alone or pair with produce and protein, like nut butter, hummus or salmon. Which one do you want to try? #snackbox6ways  #snackdeliciouslyglutenfree #nutritonbymia

Here’s how you do it: Start with 1 serving of @GOODTHINS sea salt Corn Snacks and choose your pairing.

🥒Garden fresh: 4 mini bell peppers, 1 cup cucumber, 1 tbsp yogurt ranch
🍇Grapes & cheese: 1/2 cup grapes + 1/2 oz. mozzarella cheese
🌱Mediterranean: 5 kalamata olives, 1 tbsp olive hummus, 1/2 cup celery
🍓PB & Berries: 2 tsp peanut butter, 1/4 cup strawberries, 1/4 cup raspberries
🍅Caprese: 1 oz. Mozzarella pearls, 8 cherry tomatoes, 5 basil leaves
💜Smoked salmon: 1 tbsp cream cheese, 1/2 oz. smoked salmon, 4 slices red cabbage or onion
100 cal snacks✨What’s your fave? #100caloriesn 100 cal snacks✨What’s your fave? #100caloriesnacks #RDeats #nutritionbymia⁣⁣
⁣⁣
🥝2 kiwis⁣⁣
🍅Caprese bites: 4 basil leaves, 3/4 oz. provolone + 1/4 cup cherry tomatoes⁣⁣
🥜PB&J brown rice cakes: 1 brown rice cake + 1 tsp PB + 1 tbsp jam⁣⁣
🍓Chocolate hazelnut-stuffed strawberries: 6 strawbs + ⁣2 tsp chocolate hazelnut spread⁣⁣
🥕Veggie & Greek yogurt ranch cup: 1 tbsp Greek yogurt ranch + 1/2 cup carrots, 1 cup cucumber, 1/2 bell pepper⁣⁣
🍉2 cups watermelon
Plant protein snacking ✨What's your go-to plan Plant protein snacking ✨What's your go-to plant-based snack? 🌱 I am loving the @simplyprotein Cookie Bars that satisfy my sweet cravings & the Crunchy Bites as a protein-packed chip swap. 🍪 All the @SimplyProtein snacks are ✔️gluten-free, with ✔️0-3 grams of sugar, ✔️11 or more grams of plant-based protein, and ✔️no artificial ingredients.

Some other plant protein snacks I am currently loving are edamame with lemon + sea salt & hummus-stuffed mini bell peppers with everything bagel seasoning. 🌱🫑🍋#plantbasedsnacks #plantprotein #lowsugar #simplyproteinpartner #ad #nutritionbymia
Eat MORE for less (swipe)✨ Try these lower cal, Eat MORE for less (swipe)✨ Try these lower cal, nutrient-dense swaps that don’t sacrifice flavor. #eatmoreforless #nutritionbymia⁣
⁣
🌯Burrito: flour tortilla, chicken, brown rice, romaine, fajita veggies, corn & tomato salsa.⁣
🥗Deconstructed burrito-in-a-bowl: chicken, half brown rice & half romaine, faijta veggies, corn & tomato salsa.

🥔Air-fried french fries: russet potato thinly sliced and air-fried with oil with a pinch of salt.
🍟Deep fried french fries: higher in calories & sautéed fat since they are made with oil & flour.

🍫Black Bean Brownies: made with whole grain oat flour & black beans which lower the fat and calories while retaining moisture and increasing the fiber and plant protein.
✨Store-bought Brownie: high in sugar, saturated fat and made with refined white flour high in carbs & low in nutrition.
It’s National Heart Month ❤️ What we eat has It’s National Heart Month ❤️ What we eat has a huge impact on the health of our heart. Today I shared my evidence-based heart healthy eating tips & 3 easy meal prep recipes in 30 segments airing across the country this week and next. Catch the recap on nutritionbymia.com. ✨📺#hearthealthmonth #hearthealthydiet #mediatour #nutritionbymia
APPLE 6 ways 🍎Try these sweet snacks with benef APPLE 6 ways 🍎Try these sweet snacks with benefits, a good source of fiber + vitamin C, like baked bloomin’ apples, apple cookies & apple nachos made with @thecosmiccrisp apples a cross between Enterprise & Honeycrisp. What your fave way to enjoy apples? I love any style baked with cinnamon. ✨ #apples6ways #fiber #vitaminC

Copyright © 2021 Nutrition by Mia · Web Design by Viva la Violet