Creamy Nutritional Yeast Salad Dressing

This Nutritional Yeast Salad Dressing is a nutrient-dense way to liven up any salad! It’s gluten free, low-carb, and vegan!

Nutritional Yeast Salad Dressing in a glass weck jar

This Nutritional Yeast Salad Dressing is sponsored by our friends at Bob’s Red Mill. Thank you for supporting the brands that make Cast Iron Keto and our mission possible.

We’ve got a few simple recipes like this Nutritional Yeast Salad Dressing on CIK in our Back to Basics Series and this one may just be our favorite! This homemade dressing is packed with flavor, is endlessly creamy, and goes with so many things. Think of the flavor somewhere between a tahini dressing and caesar dressing. YUM!

We are so in love with nutritional yeast. Typically, we’re sprinkling it over avocado toast, salads, or even soups but this dressing is our new favorite way to use it. It’s perfect for making even the most simple salad ingredients feel a bit elevated.

We keep a jar on hand for easy salads during the week and it’s also a great dip for fresh-cut veggies.

A lot of the dressings out there that use nutritional yeast are oil free, and while that’s great, it’s not so great for the Keto diet where you really need those healthy fats. A good quality extra-virgin olive oil makes sure this dressing is not only silky smooth but also loaded with healthy fats.

Read the full post for all the details!

Nutritional Yeast Salad Dressing in a glass weck jar

Ingredients in nutritional yeast salad dressing

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The Gas Station Ready Workout

Editor’s note: This is a guest article by Adam benShea of Jailhouse Strong. Their motto is being “gas station ready” — which is to say, if you’re filling up on gas at three in the morning, and some wild-eyed degenerate accosts you, demanding your money/ride/lady, are you prepared to handle the situation? This workout will help get you there.

At home or a hotel and looking for a workout?

This is an excellent interval session for when you’re short on time, but you want a good bang for your buck. It could be done as a workout on its own, or as a way to finish a pig iron session. Unlike MMA and boxing intervals, this interval circuit prepares you for the type of altercation you would find yourself in after a night of tomcatting at your local beer peeler bar. That is, violent and quick.

The movement of the sprawl (basically a burpee, without the pushup or jump, where you let your hips fall to the ground, while arching your back upward) is included because of the way in which it mimics the process of defending a takedown (a common feature of any no-rules fight). The sprawl also helps you get used to fluctuating between moving on your feet and on the ground (an often overlooked aspect of a real knock-down, drag-out fight). For those who have not trained this movement, in real unarmed combat they will be doubled over and out of gas. To make the workout more difficult, a standard burpee can be substituted for a sprawl.

The Circuit

Day 1

Complete the circuit as many times as possible inside of 20 seconds, then rest 20 seconds. Complete 5 times. 

Day 2

Complete the circuit as many times as possible inside of 30 seconds, then…

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Why Girl’s Sports Are Different W/ Nathan McClallen

Nathan joins Jon to discuss the differences in coaching women’s sports. As this is a controversial topic in our world today. Learn why girl’s sports are different. How we raise girls can lead to interesting outcomes when they try sports. Nathan is a Teacher, Athletic Director, and Texas State Championship coach. To learn more about Nathan, check out his blog.

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Carbs: low (LCHF) vs. lower (keto)

Effects of calorie restricted low carbohydrate high fat ketogenic vs. non-ketogenic diet on strength, body composition, hormonal and lipid profile in trained middle-aged men (Vidic et al., 2021)

[Patron link]

Carbs: Low vs. Lower. In the original Sears study, they compared 33 grams of carbohydrate to 157. Six weeks, all food provided. The low carb group lost more fat mass than the keto group and everyone got mad. Blamed Barry Sears for basically testing his Zone diet vs. a ketogenic diet, so of course his diet was gonna win. Lol.

What about the water weight?

For the rest of this article and more, head over to Patreon! Five bucks a month for access to this and all previous articles. 16% off for annual subscriptions! It’s ad-free and you can cancel if it sucks 

For personalized health consulting services: [email protected].

Affiliate links: OMAHA. STEAKS. Check here for daily discounts and the best steaks of your life.

Still looking for a pair of hot blue blockers? TrueDark is offering 10% off HERE and Spectra479 is offering 15% off HERE. Use discount code LAGAKOS for a deal on CarbonShades. If you have no idea what I’m talking about, read this then this.

Naked Nutrition makes some great products, including Naked Grass Fed Protein. Also, free shipping 

20% off some delish stocks and broths from Kettle and Fire HERE

Real Mushrooms makes great extracts. 10% off with coupon code LAGAKOS. I recommend Lion’s Mane for the brain and Reishi for everything else

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20-Minute Keto Shrimp Scampi Recipe

Keto Shrimp Scampi Pin

This easy Keto Shrimp Scampi recipe is ready in just 20 minutes! Serve it up with cauliflower rice or low-carb pasta for one delicious dinner.

Keto Shrimp Scampi in a cast iron skillet

This Keto Shrimp Scampi is the .com. It’s packed with garlic, lemon, olive oil, and Parmesan. This one-pan recipe will quickly become a go-to in your weeknight dinner rotation. You thought 30-minute dinner recipes were great, wait until you try 20

Some shrimp scampi recipes tend to use chicken broth when that luscious sauce should only be made from 4 things:

  1. butter
  2. olive oil
  3. lemon juice
  4. white wine

Adding broth to the scampi is a no-go unless you’re wanting to make this recipe alcohol-free. Then it’s a great swap.

Keto Shrimp Scampi close-up

Ingredients in Keto Shrimp Scampi

  • 2 tablespoons extra-virgin olive oil
  • 4 tablespoons unsalted butter (see notes below on how to make it dairy-free)
  • 1/2 medium onion, diced (we like yellow onions here)
  • 4 cloves minced garlic (always fresh, never pre-minced)
  • 1 teaspoon sea salt
  • 1/2 teaspoon freshly ground black pepper (we’re in love with this Diaspora Co. Aranya Pepper)
  • 1/2 teaspoon Italian seasoning
  • 1/2 teaspoon red pepper flakes (optional)
  • Juice and zest of 1 lemon
  • 1 cup dry white wine (such as a pinot grigio)
  • 1 lb shrimp, deveined and peeled  (we like to leave the tails intact)
  • Fresh parsley, for garnish
  • Shaved Parmesan cheese, for garnish (see notes below for dairy-free options)

How to make Keto Shrimp Scampi 

  1. Place the olive oil and butter in a 10″ or larger cast-iron skillet over medium heat. Once hot, add in the onion and cook until soft and translucent, about 3-5 minutes.

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The Steve McQueen Workout

When I was a kid, an old guy told me only the strong survive. That’s somethin’ you gotta believe, man. —Steve McQueen

Part of what made Steve McQueen so compelling, both as a private individual and as a movie star, was his kinetic, almost feral quality. He both developed and discharged this animalistic, coiled-up, ready-for-action energy by regularly working out.

As biographer Marshall Terrill notes in Steve McQueen: In His Own Words, the King of Cool religiously exercised for two hours every day for almost his entire adult life.

Just as it’s interesting to take a peek at the books famous men kept in their personal libraries, it’s interesting to take a look at the personal workout routines of famous men as well. Not so much to garner specific suggestions for one’s own exercise regimen, but for the sake of general inspiration and the desire to learn more about a particular individual’s life.

So I recently called Marshall up to see if in writing his numerous biographies of Steve McQueen, he had come across details about what the actor did for his workouts. Here’s what Marshall shared with me.

Why Steve McQueen Exercised So Religiously

Based on his decades-long exploration of McQueen’s life, Marshall thinks McQueen likely started exercising regularly in the 1950s, when he was a young actor in New York City. McQueen understood his body was a tool for his profession — that he wasn’t just selling his ability to act, but also an image. He recognized that an audience wanted to see a fit, good-looking guy when they took in a flick. As he mused, “If they see John Milquetoast up there on the screen, John Public says, ‘goodbye.’”

As Marshall noted: “That interpretation basically means if you have a flabby body or if you…

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The End of the Gentleman

The New Criterion has an article up by John Kekes on the ideal of the gentlemen that is a window into misguided conservative thinking on the topic of how men should act. He writes:

Being a gentleman is not a matter of inheritance, wealth, or refinement. It needs to be earned by having a character with a sense of honor at its core. Character sets limits a gentleman will not cross and acknowledges responsibilities he will not shirk. It involves a commitment to a way of life that in some small or large way, by example or by action, contributes to making some lives better or protecting them from getting worse. Since this is not the best of all possible worlds, it is often difficult to be a gentleman and live honorably within self- imposed limits, meeting responsibilities both to oneself and to others.

He explores this through stories of three people, a French aristocrat who sacrifices himself for the king during the Revolution, a woman (???) who declines an offer of marriage from a British aristocrat, and a Japanese officer during World War II.

What’s notable in this take is that the concept of the gentlemen it promotes is almost entirely one of self sacrifice.

If honor is the central principle of gentlemanliness, then it would have to follow that the traditional defense of one’s honor would be included. A gentleman would fight a duel or otherwise avenge insults to his honor, but that seems missing here.

Rather than a traditional take, this is a modern, highly edited version.

The rules of gentlemanly behavior have been historically defined by the upper class. Indeed, to be a gentleman was to have a certain social status in society. Even once the gentleman appellation was more generally extended, the standards…

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Insulin: route of administration | The poor, misunderstood calorie

The basic biology of endogenous insulin secretion makes sense, physiologically/geographically.

[Patron link]

It slams the liver first, which sees more concentrated insulin than any other tissue. By the time insulin reaches the periphery, a lot has already been cleared and it’s been considerably diluted by peripheral blood.

This makes sense because liver does a lot of the heavy lifting wrt blood glucose control. The first phase insulin secretion and all that jazz.

Skeletal muscle (SkM) and adipose tissue (AT) see just enough to enhance glucose clearance and slow down lipolysis.

Enter: new insulin analogs.

For the rest of this article and more, head over to Patreon! Five bucks a month for access to this and all previous articles. 16% off for annual subscriptions! It’s ad-free and you can cancel if it sucks 

For personalized health consulting services: [email protected].

Affiliate links: OMAHA. STEAKS. Check here for daily discounts and the best steaks of your life.

Still looking for a pair of hot blue blockers? TrueDark is offering 10% off HERE and Spectra479 is offering 15% off HERE. Use discount code LAGAKOS for a deal on CarbonShades. If you have no idea what I’m talking about, read this then this.

Naked Nutrition makes some great products, including Naked Grass Fed Protein. Also, free shipping 

20% off some delish stocks and broths from Kettle and Fire HERE

Real Mushrooms makes great extracts. 10% off with coupon code LAGAKOS. I recommend Lion’s Mane for the brain and Reishi for everything else

calories proper

This entry was posted in Uncategorized. Bookmark the permalink.

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Sticky Sesame Cauliflower [Keto & Gluten-Free]

This Sticky Sesame Cauliflower is a great plant-based Asian-inspired recipe that’s perfect for low-carb and keto diets since it’s sugar-free!

Sticky Sesame Cauliflower in a cast iron skillet

If you love sesame chicken you’re going to swoon over this Sticky Sesame Cauliflower recipe! It has the most perfect sticky sesame sauce that’s completely sugar-free. Even if you’re usually not a fan of cauliflower, we can guarantee you’re going to love this recipe.

This sesame sauce base is one we work off of all the time, we have to say that we think we’ve pretty much perfected it at this point after 10 years of recipe development experience. It reminds us so much of the sesame sauce you’d get at your local Chinese restaurant. It’s comforting, delicious, and best of all – works with a variety of dietary preferences and needs.

We’ve made sure that all of the ingredients provide that classic flavor so you won’t find ingredients like maple syrup in our sesame sauce (obvi since this is a keto recipe website but also because that’s not how you make sesame anything ).

Looking for a Keto Sesame Chicken recipe? Check out our cookbook or swap in chicken for the cauliflower in this recipe! Chicken thighs are best by breasts work too.

  • 1 large head cauliflower (about 10 ounces) – you can save a bit of time and mess by using pre-cut florets
  • 1 1/2 tablespoons cornstarch – you can also use arrowroot or tapioca starch
  • ¼ teaspoon white pepper – this is key, don’t skip it
  • ¼ cup avocado oil – or another high-heat safe oil for frying the cauliflower

SAUCE:

  • ⅓ cup tamari – or regular soy sauce if not gluten-free, you can also use coconut…

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Podcast #415: Forging Mental Strength Through Physical Strength

Editor’s Note: This is a re-broadcast. This episode originally aired in June 2018. 

When you start a fitness program, you tend to spend most of your time thinking about the physical part — what movements you’re going to do, how much weight you’re going to lift, or how far you’re going to run. But my guest today argues we ignore the mental aspect of our training at our peril. His name is Bobby Maximus. He’s a world-renowned trainer known for his brutal circuit workouts and the author of the new book Maximus Body.

Today on the show Bobby and I dig into the psychology of fitness. We begin by discussing what holds people back from getting started or going further with their goals and how sticking little green dots all over your house can help you surmount those barriers. He then shares why it’s important to manage expectations when beginning a training program and why there are no shortcuts to any goal. We then shift gears and get into Bobby’s training philosophy. He shares how to train to be “ready for everything,” why you need to do strength training before your endurance work, and why recovery is so important in reaching your fitness goals. 

We end our conversation with some examples of the “Sunday Sermons” Bobby shares on his website and a discussion of why perspective is important whenever you’re going through a hard time in life. 

If you’re reading this in an email, click the title of the post to be brought to the show page.

Show Highlights

  • How Bobby went from being bullied to the upper echelon of kickboxing and ultimate fighting 
  • The biggest mindset shifts that people need to make to prioritize fitness
  • Why we tend to set the bar…

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