TESTIMONY OF THE DAY

“Hi Maria,  I did a health questionnaire with you and you provided me with a ton of very helpful information. I have been meaning to reply to you and thank you for all of your help but was a bit overwhelmed by the amount of new information and changes I needed to make in my life. Over the past month, I have implemented a lot of the supplements (not all but most) and have been eating a sugar/grain/bad carb free diet and been more active (haven’t begun truly exercising yet but it’s coming) and have gotten more sleep (not enough but I have a 5 months old so that’s not possible yet). I am elated to say that my joint pain has nearly gone away, I have so much more energy, my mood has lightened and I feel less anxiety and I have lost 16 pounds! More important than all of that though, I feel in control of my body and my health and I feel like there is hope – thank you for helping me and thank you for your blog and Facebook page with all of the free information. I can not afford a ton of money and your recipes and other information keep me motivated and not bored with how I am eating. Thank you again VERY much and I will pick up some of your cookbooks as soon as I am able. 

With love, Jessica”

What are your goals for today? Diet does NOT mean deprivation! 

Click HERE to get started today!

WHOLE WHEAT BREAD

What type of bread do you use?  Do you choose “whole grain” bread thinking it will help you lose weight? One thing I told Jessica to do is to get rid of all wheat and grains!

Glycemic Index: 

Gluten-Free Bread = 79

Whole-grain bread = 72

White bread = 69

Table sugar = 52

This is why when people go “gluten free” and grab a lot of packaged “gluten free” items at the store, they still don’t start feeling good because of all the inflammation the carbohydrates are causing! Not to mention the weight gain that comes along with the excess carbohydrates and insulin.

cheesesteak

VERSION 1 (Harder, but tastier!):
2 1/2 pound strip loin, trimmed
Coconut oil
Salt and freshly ground black pepper
Provolone Sauce, recipe follows
Sauteed Mushrooms, recipe follows
Caramelized Onions, recipe follows
Sauteed Peppers, recipe follows

Place steak in freezer for 30 to 45 minutes; this makes it easier to slice the meat. Remove the meat from the freezer and slice very thinly. Heat griddle or grill pan over high heat. Brush steak slices with oil and season with salt and pepper. Cook for 45 to 60 seconds per side. Place several slices of the meat on the bottom of 1/2 a Protein Bun (if desired, click HERE to find), spoon some of the cheese sauce over the meat, and top with the mushrooms, onions, and peppers.

PROVOLONE SAUCE:
1 TBS butter
1/2 cup chicken/beef broth
1 cup grated aged provolone cheese
4 oz cream cheese
1 tsp Celtic sea salt
1/4 tsp freshly ground black pepper

Melt butter in a medium saucepan over medium heat. Add in the rest of the ingredients and combine; season with the salt and pepper.

SAUTEED MUSHROOMS:
2 TBS coconut oil
1 TBS butter
1 1/2 pounds mushrooms, sliced
3 TBS chopped fresh parsley leaves
Salt and freshly ground black pepper

Heat oil and butter in a large saute pan over high heat. Add the mushrooms and cook until the mushrooms are golden brown. Stir in the parsley and season with salt and pepper.

CARAMELIZED ONIONS:
2 TBS unsalted butter
1 TBS coconut oil
2 large onions, peeled, halved and thinly sliced
1 tsp Celtic sea salt
1/4 tsp freshly ground black pepper

Heat butter and oil in a large saute pan over medium heat. Add the onions, season with salt and pepper, and cook slowly until golden brown and caramelized, stirring occasionally, approximately 30 to 40 minutes.

SAUTEED PEPPERS:
2 TBS coconut oil
2 poblano peppers, thinly sliced
2 Cubano peppers, thinly sliced
Salt and freshly ground black pepper

Heat the oil in medium saute pan over high heat. Add the peppers and cook until soft. Season with salt and pepper.

cheesesteak

CROCK POT VERSION:
2 lb. beef strip loin
1 sliced onion
2 green pepper, sliced
1 red pepper, sliced
2 cups organic beef broth
1/4 cup wheat free soy sauce
garlic, salt and pepper if desired

Place beef in the bottom of the crockpot. Pour broth and soy sauce over the beef. Cook on low for 8-9 hours, or on high for 4-6 hours. When done, you’ll can use my Protein Bread recipe, and cheese (mozzarella or provolone). But it tastes great without bread too! Makes 8 servings.

NUTRITIONAL COMPARISON (per serving)
Traditional Philly = 571 calories, 19g fat, 53g protein, 48g carbs, 6g fiber
“Healthified” Philly (without Protein Bun) = 294 calories, 19g fat, 26g protein, 4.8g carbs, 1.1g fiber (58% fat, 35% protein, 6.5% carbs)
“Healthified” Philly (with Protein Bun) = 354 calories, 24.7g fat, 32g protein, 5.4g carbs, 1.1g fiber (62% fat, 36% protein, 6% carbs)

About Maria Emmerich

Maria is a wellness expert who has helped clients follow a Ketogenic lifestyle to heal and lose weight for over 15 years. She has helped thousands of clients get healthy, get off medications and heal their bodies; losing weight is just a bonus. She is the international best selling author of "Keto.". Click here for Keto. http://amzn.to/2EfrECi Click here for our new Keto Courses: http://keto-adapted.com/school/

24 Comments

  • Carolyn says:

    So excited to try this crockpot version, especially since I have all of the ingredients on hand! Thanks for the recipe!

  • I love me a good CrockPot recipe! And the caramelized onions seem like a great addition. I can’t wait to try this. Did you know you can caramelize onions in a CrockPot? I love making caramelized onions in the Crockpot in the summer when it is too hot to stand over a hot skillet.

  • Anonymous says:

    Maria, what brand of coconut oil do you use for sauteeing the above veggies? I use Nutiva, which tastes like coconut (which I love), but I’m not sure if I want my veggies tasting like coconut 🙂

  • Nindi says:

    Maria I have a severe dairy allergy. I was wondering if I could sub coconut flour or almond flour for the protein bread recipe instead of the whey protein powder? Also would I be able to use coconut cream instead of cream cheese ?

    Thank you,
    Nindi

  • Anonymous says:

    Hi Maria,
    I have been on a low carb/high protein and fat, no grain, sugar and perservative/yucky ingredient free diet for over a month now and I feel wonderful! How ever I have stopped losing weight. I lost 12 pounds in the first two weeks and since then I have lost nothing and gained 2 pounds! I havent changed anything. I keep carbs at around 30g and some days not even that. I don’t know whats wrong. I am wondering if my body is holding on to my weight becuase I eat a lot less so it thinks I am starving? Do you know of any tips to start losing again?

  • I made this the day you posted it and forgot to tell you how delicious it was! Leftovers didn’t last long here – thanks for another great recipe!

  • Betsy says:

    Maria, this was a hit with my crew. They even liked the buns and were stunned to learn they were made from coconut flour. But my provolone sauce didn’t come together. The cheese just melted into a mass and didn’t blend with the broth. I stirred and stirred, added more cheese, heated it more, nothing seemed to help. Any idea what might have gone wrong?

  • Melinda Donovan says:

    This is AMAZING!! Cooked the meat in the croc pot and then used the juices from the croc pot to put into the provolone sauce. The combination of peppers is delicious! My only problem was that my provolone sauce separated and I even used a stick blender in the pot to mix it up. Big clump of cheese and thinner sauce around it…what did I do wrong? Anyway, the taste was wonderful and I have a happy husband and two happy sons. Thankfully, they don’t really look at the food before they gobble it up, but it bothered me that the cheese sauce didn’t turn out. Any suggestions? Thanks for yet another delicious AND healthy meal recipe!

  • Kim says:

    I’ve lived in Philly my whole life, and I have to say, I’ve never seen a cheese steak made with provolone cheese, peppers, or a round bun. 😉

    This looks fantastic as either a sandwich or a dish, but I certainly wouldn’t call it a Philly cheese steak!

  • France says:

    Maria, when do you put your veggies in the crockpot when you do it that way? and do you use mushrooms too (they aren’t on the list)? Sorry for asking what might be an obvious question for many, I don’t use the crockpot often, I don’t like recipes calling for a can of soup of tomato or soup of mushroom… eeek!
    Thanks!

  • doubleheader says:

    I too had a problem with the provolone cheese sauce and that was using cream cheese. I couldn’t find aged provolone and just used regular. Could that be the problem? It tasted really good though so I’m thinking of trying gruyere. It seems like that might melt easier.

  • Jane says:

    We hae done a version of this in my home for some time. We call it ” Steak bomb substance”. Its the ground beef, salami peppers, onions and cheese of a steak bomb without the roll. Always a hit.