Keto Chili-Covered Salmon with Spinach

7 weeks ago I decided to get serious about my health, which meant I had to get serious about losing weight too. Typically now, people might say that losing 110 pounds and maintaining a 90% weight loss for almost 13 years is admirable.

This would be a good thing, but with a caveat. I need to lose 200 pounds. During these 13 years of intercession, these initial health and fitness benefits faded away as I got older and became a senior citizen.

Robyn and I have been following a low carb lifestyle for many years. We were never hardcore followers. Maybe even a little lazy, especially me.

We absolutely never come close to a true ketol with 20 grams of net carbs per day. But I can keep it under 100 grams, usually 50 to 60 grams a day.

Since I’m already familiar with low-carb diets, this is what I chose to follow when trying to lose my second 100 pounds. Combined with the benefits of low carb for diabetes control, using my cgm (continuous glucose monitor) I can tell almost instantly if I have an unexpected hyperglycemic reaction. (Some manufacturers aren’t candid enough on their nutrition labels.)

Robin is a great cook. To me, there’s absolutely no reason to be a b*tchin’ when she’s cooking in the kitchen. She gave me the same consideration.

I’ll admit, though, that sometimes I’m sensitive to hot spices in the meals I make. Y’all don’t want to know how many red peppers, white peppers, red pepper flakes, jalapenos, hot sauces, etc. I really put out the food I make.

Even if a recipe doesn’t need a little spice, I usually add some. (I quickly learned that St. Paul’s Hmong villages don’t follow the “Minnesota fever” scale. When they say it’s hot, it’s “make your mouth fire, sweat down your forehead and into your eyes, Where’s the milk, where’s the ice cream” hot.)

The first picture you see below shows what I call “traditional food” and what I’m eating right now. Before this trip, I ate a lot of pre-processed foods, which tended to be higher in carbs, if not higher in calories. Now on the surface, that Hormel meal really wasn’t that bad. It’s only 230 calories; lots of protein; but alas, 23 net carbs and almost no fiber. I would sit and eat 2; so double the number.

Next to it is a meal I fixed about 3 weeks ago. I bought those freezer and heating containers from Amazon. They are great. I use them to save extra servings I prepare when I cook. (The second photo is of mine in the freezer.) And they are reusable.

These home-cooked meals are very convenient as a store-bought TV dinner.

So compare a doubled Hormel meal to my Tomato Chili Salmon with Spinach meal. It contains 578 calories and 1.5 grams of net carbs. Spinach has 10 grams of fiber added. (I calculate the nutritional information for my cooking based on how I actually cook it, not what’s on the recipe.)

My BG only increased by 9 points, and after 90 minutes, it has dropped by 6 points. If I eat a Hormel meal, I can expect to go up 50 to 70 points.

I can’t claim credit for this recipe. I got it from Diet Doctor with my subscription. Robyn doesn’t like fishy smells like salmon, so when I get back to Ohio, I might try Ahi tuna.

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