Once upon a time, my delicate tastebuds couldn't handle anything spicier than mashed potatoes. Ketchup, salt and pepper comprised my entire condiment repertoire. Then I was inadvertently introduced to the spicy side of cooking, and I was hooked: indian curries, buffalo sauce, even habanero salsa. None of it is too spicy for me!
So imagine my delight when I found that one of my favorite Buffalo chicken treats is actually low-carb! Of course, I can't eat it with crackers anymore, but a spoon works just as well. If you like celery, I imagine this would be a perfect partner.
Buffalo Chicken Dip
2 - 12.5oz canned chicken
1/4 cup Frank's Red Hot sauce (more or less to taste)
1- 8oz package cream cheese
2 Tbsp Ranch or Bleu Cheese dressing
1/2 cup shredded cheddar cheese
Warm the cream cheese in the microwave till soft. Combine it with all the ingredients except the cheddar cheese in an oven safe dish. Bake at 350 about 15 minutes; top with cheese and bake another 10 minutes or till cheese is melted.
In a pinch, you can halve the recipe and just cook it all together in the microwave-safe dish for a quick snack. I just did, and I have no regrets.
Wednesday, June 27, 2012
Under Construction
Yay, I finally figured out how to play with my blog design. This setup is much more "me," and I can kind of pretend that those mountains are the Blue Ridge (although I'm quite sure they're not, that would be too much of a coincidence.) But don't be surprised if it changes some yet, I'm having way too much fun to settle in to one design this soon.
Recipe coming later!
Recipe coming later!
Tuesday, June 26, 2012
Peanut Butter Fudge
Here's another one I haven't tried yet, but it sounds too good to pass up. And if I have it posted here, I'll be able to find it easily when I have time to make it. So really, this is a selfish post. Very, very selfish.
NOT my recipe, I'm reposting it from a keto forum that reposted it from another keto forum.
MIA831'S PEANUT BUTTER FUDGE
1/2 cup unsalted butter
1/2 cup natural peanut butter, low salt
2 ounces cream cheese, softened
1 cup granular Splenda or equivalent liquid Splenda
2/3 cup whey protein powder, vanilla flavor, 2 scoops
Melt the butter and peanut butter together in the microwave on HIGH for 1-2 minutes; whisk well. Whisk in the cream cheese until well blended and smooth. Whisk in the Splenda then the whey protein powder and blend well. Line a 7 x 5" baking dish with wax paper or nonstick foil. Spread the fudge mixture in the pan and chill or freeze until set. Cut into 20 squares. Store in the refrigerator or freeze.
Makes 20 pieces
Can be frozen
With granular Splenda:
Per Piece: 105 Calories; 9g Fat; 4g Protein; 3g Carbohydrate; trace Dietary Fiber; 2.5g Net Carbs
Per 2 Pieces: 211 Calories; 18g Fat; 8g Protein; 6g Carbohydrate; 1g Dietary Fiber; 5g Net Carbs
With liquid Splenda:
Per Piece: 101 Calories; 9g Fat; 4g Protein; 2g Carbohydrate; 1g Dietary Fiber; 1g Net Carb
Per 2 Pieces: 201 Calories; 18g Fat; 8g Protein; 4g Carbohydrate; 1.5g Dietary Fiber; 2.5g Net Carbs
The link is here, if you want to see pictures. I still haven't gotten that fancy yet. Maybe in the winter, when I'm not trying to squeeze 40 hours of work into every day.
http://genaw.com/lowcarb/peanut_butter_fudge.html
NOT my recipe, I'm reposting it from a keto forum that reposted it from another keto forum.
MIA831'S PEANUT BUTTER FUDGE
1/2 cup unsalted butter
1/2 cup natural peanut butter, low salt
2 ounces cream cheese, softened
1 cup granular Splenda or equivalent liquid Splenda
2/3 cup whey protein powder, vanilla flavor, 2 scoops
Melt the butter and peanut butter together in the microwave on HIGH for 1-2 minutes; whisk well. Whisk in the cream cheese until well blended and smooth. Whisk in the Splenda then the whey protein powder and blend well. Line a 7 x 5" baking dish with wax paper or nonstick foil. Spread the fudge mixture in the pan and chill or freeze until set. Cut into 20 squares. Store in the refrigerator or freeze.
Makes 20 pieces
Can be frozen
With granular Splenda:
Per Piece: 105 Calories; 9g Fat; 4g Protein; 3g Carbohydrate; trace Dietary Fiber; 2.5g Net Carbs
Per 2 Pieces: 211 Calories; 18g Fat; 8g Protein; 6g Carbohydrate; 1g Dietary Fiber; 5g Net Carbs
With liquid Splenda:
Per Piece: 101 Calories; 9g Fat; 4g Protein; 2g Carbohydrate; 1g Dietary Fiber; 1g Net Carb
Per 2 Pieces: 201 Calories; 18g Fat; 8g Protein; 4g Carbohydrate; 1.5g Dietary Fiber; 2.5g Net Carbs
The link is here, if you want to see pictures. I still haven't gotten that fancy yet. Maybe in the winter, when I'm not trying to squeeze 40 hours of work into every day.
http://genaw.com/lowcarb/peanut_butter_fudge.html
Monday, June 25, 2012
The Holy Grail of Keto:Low-Carb Pizza Crust
Let's face it: Americans love pizza. And it's not just a summer fling; we have a vigorous, healthy, long term relationship with that crispy, melty, saucy little pie of savory goodness, and it doesn't look like it's going to end any time soon.
But with all the carbs in the crust, what's a ketoan to do? Well first of all, don't despair: the toppings are usually very keto-friendly. Remember how your mom always yelled at you for eating the toppings off the pizza? Now you get to do it, guilt-free! I've gotten so good at this trick that it seems a strange, distant memory that I once too noshed on pizza crust. (The only downside is having to consume half a pizza's worth of topping to be full and risking the ire of little old ladies' sense of culinary thriftiness.)
However, there is an alternative. Inventive keto eaters have been experimenting with everything from cauliflower to ground beef to come up with a low carb crust; and after trying several recipes I think I've hit upon the best of the bunch. As a bonus, it's also gluten free!
Holy Grail Pizza Crust
1 1/2 cups shredded cheese (a mixture of mozzarella and cheddar is best)
1 dollop of cream cheese (1-2 Tbsp)
3/4 cup plus or minus 1-2 Tbsp almond meal
1 egg
Preheat oven to 425 degres.
Place the cheese in a med bowl; microwave till melted. LET IT COOL enough to handle with your hands; be patient, or you'll burn yourself (ask me how I know this.)
Once you can handle it safely, add the cream cheese and egg and almond flour; mix with your hands until it forms a ball. This will be quite sticky at first; almond meal varies from batch to batch, so add carefully until you get the right consistency. If you've ever made pizza dough, you'll be surprised how much like flour dough it feels - and tastes! If you've never made dough before, don't worry, you'll get the hang of it.
Set the dough aside. On a cookie sheet, spread a sheet of parchment paper. Carefully spread the dough out on the parchment paper; don't worry too much about making it fit the cookie sheet, just spread it out fairly thin and even. Place in oven and bake till edges start to turn golden brown.
Remove the cookie sheet from the oven; top with your favorite toppings. (Be careful not to glop on too much tomato sauce, it's fairly high in carbs). Load on the meat, veggies and cheese, baby!
Return to the oven on the top rack till cheese is melty and the edges of the crust brown nicely. I don't need to tell you what to do with it from here; I'm sure you can handle this part.
This dough seriously tastes amazing, and it reheats well too. At last, we can have our pizza and eat it too! (Cue the romantic music.)
But with all the carbs in the crust, what's a ketoan to do? Well first of all, don't despair: the toppings are usually very keto-friendly. Remember how your mom always yelled at you for eating the toppings off the pizza? Now you get to do it, guilt-free! I've gotten so good at this trick that it seems a strange, distant memory that I once too noshed on pizza crust. (The only downside is having to consume half a pizza's worth of topping to be full and risking the ire of little old ladies' sense of culinary thriftiness.)
However, there is an alternative. Inventive keto eaters have been experimenting with everything from cauliflower to ground beef to come up with a low carb crust; and after trying several recipes I think I've hit upon the best of the bunch. As a bonus, it's also gluten free!
Holy Grail Pizza Crust
1 1/2 cups shredded cheese (a mixture of mozzarella and cheddar is best)
1 dollop of cream cheese (1-2 Tbsp)
3/4 cup plus or minus 1-2 Tbsp almond meal
1 egg
Preheat oven to 425 degres.
Place the cheese in a med bowl; microwave till melted. LET IT COOL enough to handle with your hands; be patient, or you'll burn yourself (ask me how I know this.)
Once you can handle it safely, add the cream cheese and egg and almond flour; mix with your hands until it forms a ball. This will be quite sticky at first; almond meal varies from batch to batch, so add carefully until you get the right consistency. If you've ever made pizza dough, you'll be surprised how much like flour dough it feels - and tastes! If you've never made dough before, don't worry, you'll get the hang of it.
Set the dough aside. On a cookie sheet, spread a sheet of parchment paper. Carefully spread the dough out on the parchment paper; don't worry too much about making it fit the cookie sheet, just spread it out fairly thin and even. Place in oven and bake till edges start to turn golden brown.
Remove the cookie sheet from the oven; top with your favorite toppings. (Be careful not to glop on too much tomato sauce, it's fairly high in carbs). Load on the meat, veggies and cheese, baby!
Return to the oven on the top rack till cheese is melty and the edges of the crust brown nicely. I don't need to tell you what to do with it from here; I'm sure you can handle this part.
This dough seriously tastes amazing, and it reheats well too. At last, we can have our pizza and eat it too! (Cue the romantic music.)
Friday, June 22, 2012
Breakfast Idea
I love custard, but sometimes I just don't have time to bake it. This looks like a good stove top option; I must be honest and say I haven't tried it yet, but I have tons of eggs, so it won't be long.
STOVETOP CUSTARD
5 eggs
1 tablespoon nutmeg
2 tablespoons butter
2 tablespoons heavy cream
1 teaspoon vanilla
Mix together eggs, heavy cream and nutmeg. Melt butter in small pan of stovetop. Pour egg mixture into hot butter- stir till done.
Sprinkle with a little more nutmeg before eating.
I think I might add a bit of stevia to this, I suspect it might need just a touch of sweetness. I'll let you know once I've tried it!
STOVETOP CUSTARD
5 eggs
1 tablespoon nutmeg
2 tablespoons butter
2 tablespoons heavy cream
1 teaspoon vanilla
Mix together eggs, heavy cream and nutmeg. Melt butter in small pan of stovetop. Pour egg mixture into hot butter- stir till done.
Sprinkle with a little more nutmeg before eating.
I think I might add a bit of stevia to this, I suspect it might need just a touch of sweetness. I'll let you know once I've tried it!
Thursday, June 21, 2012
Keto Diary
OK, I'm running short on time and don't have a recipe for you. Instead, I thought I'd give you all a run-down of what I've eaten today.
Breakfast
Almond-Blueberry Pancakes sprinkled with stevia
Scrambled eggs
Small glass of milk
Lunch
I really wasn't hungry. I had a chunk of sharp cheddar and a zero-carb grape soda (I do splurge on them sometimes)
Snack
2 small blocks of 85% dark chocolate (only 6 net carbs) I guess I'm feeling decadent today!
Dinner
2 pork chops (from my home raised pigs, they are scrumptious and just dripping with the tastiest fat ever)
Green beans with butter
Large glass of milk
I didn't drink nearly enough water today, especially since the temps were over 90, but otherwise this is a pretty typical keto day for me. Oddly enough,Thursdays tend to be my "cheat" days; those days I allow myself some sweet stuff, though I still try to keep the carb count down. I don't know why I always am in the mood for sweets on Thursdays, but since I take 1 cheat day per week it works out rather well. I think this approach will help me not take a cheat month like I did last year around the holidays. Bad idea. Greatly regret it.
Anyway, that was my day! I need to go now, I'm getting grease all over the keyboard.
Breakfast
Almond-Blueberry Pancakes sprinkled with stevia
Scrambled eggs
Small glass of milk
Lunch
I really wasn't hungry. I had a chunk of sharp cheddar and a zero-carb grape soda (I do splurge on them sometimes)
Snack
2 small blocks of 85% dark chocolate (only 6 net carbs) I guess I'm feeling decadent today!
Dinner
2 pork chops (from my home raised pigs, they are scrumptious and just dripping with the tastiest fat ever)
Green beans with butter
Large glass of milk
I didn't drink nearly enough water today, especially since the temps were over 90, but otherwise this is a pretty typical keto day for me. Oddly enough,Thursdays tend to be my "cheat" days; those days I allow myself some sweet stuff, though I still try to keep the carb count down. I don't know why I always am in the mood for sweets on Thursdays, but since I take 1 cheat day per week it works out rather well. I think this approach will help me not take a cheat month like I did last year around the holidays. Bad idea. Greatly regret it.
Anyway, that was my day! I need to go now, I'm getting grease all over the keyboard.
Everybody Loves Line Graphs
I like visual aids. 30 years ago, the ADA implemented new guidelines for healthy eating. The goal was to reduce obesity in the American population.
How well did that work?
http://i.imgur.com/vfTJM.jpg
Now the "experts" will tell you that the fault is ours; we Americans are too rich, too lazy, too gluttonous to bother following the approved guidleines and are being punished for our sins by growing ever fatter. But is that really the case? Are we any less lazy, rich, or gluttonous than we were before the ADA began it's high-carb, low-fat propaganda? Are were really any less motivated to be healthier, to live longer, to avoid illness than we were 30 years ago?
I don't think so. As much as our society has changed over the years (and no necessarily for the better, but that's a topic for another blog), we're all still human. We don't generally want to be sick, fat, and unhealthy. We're not completely devoid of all self control. I don't know any overweight people who don't care that they're overweight; they may treat it with glibness in public, but they also nibble delicately at lettuce leaves sprinkled with low-fat vinaigrette and diet boxed foods, hoping the weight will someday start to shed just like the ADA assures them it will. With few exceptions, fat people don't want to be fat.
So, why do we keep getting fatter?
Yes, I'll grant you, Americans overeat. That goes without saying. But the underlying question is: WHY do we overeat? Is it a lack of caring on our part? Or is our information wrong? Does a high carb diet actually make us lose weight, or does it fuel the feeding frenzy that makes us gain?
Maybe we're not just a bunch of fat slobs who deserve what we get. Maybe we've just been taught wrong, and the people who taught us are too ashamed to admit it. Maybe they're too busy making money off our obesity to care to set the record straight. Maybe a lot of things; but the bottom line is, what we've been taught DOES NOT WORK. In fact, it's generating the exact opposite of our goals.
So......what are you gonna do about it?
How well did that work?
http://i.imgur.com/vfTJM.jpg
Now the "experts" will tell you that the fault is ours; we Americans are too rich, too lazy, too gluttonous to bother following the approved guidleines and are being punished for our sins by growing ever fatter. But is that really the case? Are we any less lazy, rich, or gluttonous than we were before the ADA began it's high-carb, low-fat propaganda? Are were really any less motivated to be healthier, to live longer, to avoid illness than we were 30 years ago?
I don't think so. As much as our society has changed over the years (and no necessarily for the better, but that's a topic for another blog), we're all still human. We don't generally want to be sick, fat, and unhealthy. We're not completely devoid of all self control. I don't know any overweight people who don't care that they're overweight; they may treat it with glibness in public, but they also nibble delicately at lettuce leaves sprinkled with low-fat vinaigrette and diet boxed foods, hoping the weight will someday start to shed just like the ADA assures them it will. With few exceptions, fat people don't want to be fat.
So, why do we keep getting fatter?
Yes, I'll grant you, Americans overeat. That goes without saying. But the underlying question is: WHY do we overeat? Is it a lack of caring on our part? Or is our information wrong? Does a high carb diet actually make us lose weight, or does it fuel the feeding frenzy that makes us gain?
Maybe we're not just a bunch of fat slobs who deserve what we get. Maybe we've just been taught wrong, and the people who taught us are too ashamed to admit it. Maybe they're too busy making money off our obesity to care to set the record straight. Maybe a lot of things; but the bottom line is, what we've been taught DOES NOT WORK. In fact, it's generating the exact opposite of our goals.
So......what are you gonna do about it?
Wednesday, June 20, 2012
A Doctor's Guide to Keto
I thought about writing an uber-long post about keto, which is something I talk about constantly here but have yet to really explain. But really, other far more qualified people than I have already written extensively on this subject. So here's one of what will probably be a number of suggested-reading sites.
Keto is NOT a diet. It's an approach to food that makes sense and really works. Read all you can; don't stake your health on my say-so!
http://www.dietdoctor.com/lchf
Keto is NOT a diet. It's an approach to food that makes sense and really works. Read all you can; don't stake your health on my say-so!
http://www.dietdoctor.com/lchf
Mayonnaise Chicken
Yes, you read that right. Mayonnaise is excellent keto food; it's carb free (or close to it, if you buy from the store) and is loaded with fat and protein. Paired with chicken, it makes excellent chicken salad; it's also a sauce unparalleled in this quick and easy recipe. From prep to "Dinner's ready!" is only about 35 minutes.
MAYONNAISE CHICKEN
4 chicken breasts
1 cup mayonnaise
1/2 cup parmesan
Crushed pork rinds, enough to make about 1/2 cup
Italian seasonings (1-1 1/2 tsp)
Garlic powder (1/2 tsp)
Preheat oven to 425.
Combine crushed pork rinds, italian seasonings, and garlic in small bowl. Set aside.
Mix mayonnaise and parmesan in small bowl. Arrange chicken breasts on baking sheet; spread mayo mixture onto chicken. Sprinkle pork rinds over chicken breasts.
Bake chicken 20-25 minutes or till cooked through.
A green salad makes a nice side with this, although if you're like me you'd rather fill up on the chicken. It's that good.
MAYONNAISE CHICKEN
4 chicken breasts
1 cup mayonnaise
1/2 cup parmesan
Crushed pork rinds, enough to make about 1/2 cup
Italian seasonings (1-1 1/2 tsp)
Garlic powder (1/2 tsp)
Preheat oven to 425.
Combine crushed pork rinds, italian seasonings, and garlic in small bowl. Set aside.
Mix mayonnaise and parmesan in small bowl. Arrange chicken breasts on baking sheet; spread mayo mixture onto chicken. Sprinkle pork rinds over chicken breasts.
Bake chicken 20-25 minutes or till cooked through.
A green salad makes a nice side with this, although if you're like me you'd rather fill up on the chicken. It's that good.
Tuesday, June 19, 2012
Chicken: It's What's For Dinner!
I love chicken. I also love cheese. And I've learned to love veggies, thanks to keto. So one day I thought to myself, why not make a dinner out of all of the above?
CHICKEN AND VEGGIE BAKE
2 chicken breasts (with the skins, if you want)
1 cup broccoli florets
1 cup cauliflower florets
1 cup shredded cheddar cheese
1 Tbsp ghee
1/2 cup bacon bits
Seasonings (I use salt, pepper, garlic, poultry seasoning, and paprika)
Melt ghee in pan, brown the chicken breasts in the ghee. Place chicken in baking dish, pour drippings over top. Season to taste; I probably use around a tsp each of garlic and poultry seasoning, a half tsp salt, and a dash of pepper and paprika.
Steam or boil broccoli and cauliflower for 5 minutes. Drain/remove from steamer. Place in baking dish over and around the chicken; I added a bit more salt and garlic powder on top of the vegetables. Top with the cheese.
Bake at 400 for 20-40 minutes, until cheese is melted and veggies are browning on the edge.
I added a dollop of sour cream and a generous amount of crumbled bacon, because remember, bacon makes you skinny!
CHICKEN AND VEGGIE BAKE
2 chicken breasts (with the skins, if you want)
1 cup broccoli florets
1 cup cauliflower florets
1 cup shredded cheddar cheese
1 Tbsp ghee
1/2 cup bacon bits
Seasonings (I use salt, pepper, garlic, poultry seasoning, and paprika)
Melt ghee in pan, brown the chicken breasts in the ghee. Place chicken in baking dish, pour drippings over top. Season to taste; I probably use around a tsp each of garlic and poultry seasoning, a half tsp salt, and a dash of pepper and paprika.
Steam or boil broccoli and cauliflower for 5 minutes. Drain/remove from steamer. Place in baking dish over and around the chicken; I added a bit more salt and garlic powder on top of the vegetables. Top with the cheese.
Bake at 400 for 20-40 minutes, until cheese is melted and veggies are browning on the edge.
I added a dollop of sour cream and a generous amount of crumbled bacon, because remember, bacon makes you skinny!
Monday, June 18, 2012
Recipe of the Day: Sausage Egg and Cheese Un-Muffin
One of the simplest ways to lower your daily carb intake is to remove the excess starches. Bread, for example, is often superfluous. Sure it serves as a nice platform for food (and I'll admit it, the taste is pretty awesome), but it's usually loaded with sugars and/or high fructose corn syrup and relatively low on nutrients. (You know that "enriched" flour they use? They have to enrich it with vitamins because on its own it doesn't have any. Just starchy carb calories. Blech.)
I have found, for example, that almost any sandwich can be turned into a salad. In the mood for a ham sandwich? Dice that ham and toss it onto greens, layer on the cheese, top with some tomatoes and pour on the - full fat! - ranch dressing. All the flavor with virtually no carbs. Steak salads are even awesomer, in my opinion, especially with provolone cheese and mayonnaise (yes, mayonnaise is a dressing.) Buffalo chicken, tuna fish, chicken salad - all can be keto friendly salads that satisfy without expanding your waistline. I can't say I've tried peanut butter and jelly on iceberg, but if you do.....please don't tell me about it.
Breakfast is notorious for carb-y entrees and sides; who hasn't had pancakes with loads of syrup, with hashbrowns and toast on the side? Oy....my pancreas is weeping just thinking of it. Not only will those carbs leave you sugar-shocked for the morning, I can guarantee you'll be thinking about snacks by 10am. So I submit for your consideration a fast-food favorite of mine with a keto twist.
Sausage Egg and Cheese Un-Muffin
2 large eggs
2 slices American cheese (or cheese of your choice)
1/2 lb uncooked mild sausage (or two large prepared sausage patties)
Split the sausage into two halves. Press and pat into a palm-sized patty. Fry in frying pan (don't worry about greasing it, the patties will supply their own!) If you can buy prepared sausage patties that are nice and big, cook as directed on the package.
While sausages are browning, melt butter or ghee in separate pan. Prepare eggs as desired; I like mine over medium, but over easy or scrambled work just as well. If you do scramble them, try to cook them into a couple of nice clumps, don't chop them up so they're loose. You'll see why in a couple of steps.
When sausages are nicely browned, top with the cheese. Don't skimp; go for two slices if you like! If you're feeling adventurous, you could go for a sharp cheddar or a creamy gouda instead of American (which, admittedly, barely deserves the title of cheese.) You may want to put a lid on the pan to help it get melty.
Once cheese is melted, remove sausage from the pan and top with the egg.
That's it! A hearty keto breakfast that will keep you full for hours. I tried these on my mom and sister and they were a big hit; the only downside was that no one was hungry for lunch.
I have found, for example, that almost any sandwich can be turned into a salad. In the mood for a ham sandwich? Dice that ham and toss it onto greens, layer on the cheese, top with some tomatoes and pour on the - full fat! - ranch dressing. All the flavor with virtually no carbs. Steak salads are even awesomer, in my opinion, especially with provolone cheese and mayonnaise (yes, mayonnaise is a dressing.) Buffalo chicken, tuna fish, chicken salad - all can be keto friendly salads that satisfy without expanding your waistline. I can't say I've tried peanut butter and jelly on iceberg, but if you do.....please don't tell me about it.
Breakfast is notorious for carb-y entrees and sides; who hasn't had pancakes with loads of syrup, with hashbrowns and toast on the side? Oy....my pancreas is weeping just thinking of it. Not only will those carbs leave you sugar-shocked for the morning, I can guarantee you'll be thinking about snacks by 10am. So I submit for your consideration a fast-food favorite of mine with a keto twist.
Sausage Egg and Cheese Un-Muffin
2 large eggs
2 slices American cheese (or cheese of your choice)
1/2 lb uncooked mild sausage (or two large prepared sausage patties)
Split the sausage into two halves. Press and pat into a palm-sized patty. Fry in frying pan (don't worry about greasing it, the patties will supply their own!) If you can buy prepared sausage patties that are nice and big, cook as directed on the package.
While sausages are browning, melt butter or ghee in separate pan. Prepare eggs as desired; I like mine over medium, but over easy or scrambled work just as well. If you do scramble them, try to cook them into a couple of nice clumps, don't chop them up so they're loose. You'll see why in a couple of steps.
When sausages are nicely browned, top with the cheese. Don't skimp; go for two slices if you like! If you're feeling adventurous, you could go for a sharp cheddar or a creamy gouda instead of American (which, admittedly, barely deserves the title of cheese.) You may want to put a lid on the pan to help it get melty.
Once cheese is melted, remove sausage from the pan and top with the egg.
That's it! A hearty keto breakfast that will keep you full for hours. I tried these on my mom and sister and they were a big hit; the only downside was that no one was hungry for lunch.
Ketogenic Diet Resource Website
There's a terrific pdf file somewhere on this page. I have it downloaded from another site, but can't find exactly where it is on this one. However, this is an excellent resource page for anyone interested in reading up on keto so I'm linking to it:
http://www.ketogenic-diet-resource.com/
If anyone finds the pdf, let me know! It's called "Ketogenic Diets, a Key to Excellent Health" by Ellen Davis.
http://www.ketogenic-diet-resource.com/
If anyone finds the pdf, let me know! It's called "Ketogenic Diets, a Key to Excellent Health" by Ellen Davis.
Sunday, June 17, 2012
A Day in the Life of a Ketoid
A friend suggested I share with you all a typical day for me in regards to what I eat.
I've just recently increased my carb count; I've been sticking to 20 grams or less per day, because it seems to be the only way I can keep the weight loss coming. However, I am almost to my goal weight (only 5lbs to go, yeah baby!) and have been feeling rather tired and run down lately. I did a little self-examination and realized that I've only been taking in 600-800 calories per day - and that's with eating every time I'm hungry, and not stopping till I'm full! So in respect for the message my body was obviously trying to convey, I've upped my milk intake and feel much better. This post includes my day with the higher amount of milk.
Breakfast
This tends to vary greatly day to day based on whether or not I'm going to work. Often it's just a small glass of milk and a couple slices of bacon.
The bacon is very important, because the fat keeps me from getting hungry halfway through the morning. If I'm home for the day, scrambled eggs with lots of cheese often goes with the bacon.
I do take some supplements: a multivitamin, potassium and magnesium when I get muscle cramps, and 1-2 tablets of fermented cod liver oil tablets every day. I have chronically low Vitamin D, even with how much sun I get every week, so I usually take 2. Additionally, I take 2-3 fiber pills; I have trouble with irritable bowel syndrome, and they help keep my tummy happy. And no, they don't act as a laxative as long as I don't drink the whole glass of water the bottle recommends.
Lunch
When I eat depends on how much I ate for breakfast. Often, I'm not hungry again till 1 or 2pm. If I'm at work, lunch may be some sliced turkey meat wrapped in a slice of provolone and dipped in mustard. Peanut butter bread slathered in fresh butter makes an excellent side along, with another glass of milk. Also, I try to drink 1.5L of water per day; it's good for your kidneys, and makes me feel great. When you're in keto, water is very important.
Dinner
It's entirely likely that my dinner will consist of a glass of milk and nothing more. By this time of day, I usually still feel pretty full and don't want to bother with dinner. However, since I'm trying to increase my calories for the day some, steak and eggs make a simply awesome dinner. Or pork chops; they go just as well with eggs, maybe even better than the steak! A nice green salad or some steamed broccoli dipped in garlic-parmesan butter makes for a good side.
That's a pretty typical day for me! I fill in with glasses of milk throughout the day when I'm at home and any time I'm feeling munchy. I keep bacon slices in the freezer as well for a quick snack, or gnaw on a wedge of really sharp cheddar. Looks like I've gotten a little light on the veggies; I'll have to work on that.
I've just recently increased my carb count; I've been sticking to 20 grams or less per day, because it seems to be the only way I can keep the weight loss coming. However, I am almost to my goal weight (only 5lbs to go, yeah baby!) and have been feeling rather tired and run down lately. I did a little self-examination and realized that I've only been taking in 600-800 calories per day - and that's with eating every time I'm hungry, and not stopping till I'm full! So in respect for the message my body was obviously trying to convey, I've upped my milk intake and feel much better. This post includes my day with the higher amount of milk.
Breakfast
This tends to vary greatly day to day based on whether or not I'm going to work. Often it's just a small glass of milk and a couple slices of bacon.
The bacon is very important, because the fat keeps me from getting hungry halfway through the morning. If I'm home for the day, scrambled eggs with lots of cheese often goes with the bacon.
I do take some supplements: a multivitamin, potassium and magnesium when I get muscle cramps, and 1-2 tablets of fermented cod liver oil tablets every day. I have chronically low Vitamin D, even with how much sun I get every week, so I usually take 2. Additionally, I take 2-3 fiber pills; I have trouble with irritable bowel syndrome, and they help keep my tummy happy. And no, they don't act as a laxative as long as I don't drink the whole glass of water the bottle recommends.
Lunch
When I eat depends on how much I ate for breakfast. Often, I'm not hungry again till 1 or 2pm. If I'm at work, lunch may be some sliced turkey meat wrapped in a slice of provolone and dipped in mustard. Peanut butter bread slathered in fresh butter makes an excellent side along, with another glass of milk. Also, I try to drink 1.5L of water per day; it's good for your kidneys, and makes me feel great. When you're in keto, water is very important.
Dinner
It's entirely likely that my dinner will consist of a glass of milk and nothing more. By this time of day, I usually still feel pretty full and don't want to bother with dinner. However, since I'm trying to increase my calories for the day some, steak and eggs make a simply awesome dinner. Or pork chops; they go just as well with eggs, maybe even better than the steak! A nice green salad or some steamed broccoli dipped in garlic-parmesan butter makes for a good side.
That's a pretty typical day for me! I fill in with glasses of milk throughout the day when I'm at home and any time I'm feeling munchy. I keep bacon slices in the freezer as well for a quick snack, or gnaw on a wedge of really sharp cheddar. Looks like I've gotten a little light on the veggies; I'll have to work on that.
A correlation, maybe?
Sometimes I feel like everything I've ever been taught about healthy eating is completely backwards.
http://www.dietdoctor.com/stunning-saturated-fat-and-the-european-paradox
http://www.dietdoctor.com/stunning-saturated-fat-and-the-european-paradox
Friday, June 15, 2012
Flour-free Bread. Yes, for real.
This....this is simply one of the coolest recipes I've come across in keto. Apparently, peanut butter can be made into bread. Seriously! I've always known these lovely little legumes were versatile, but bread?
Yes, they make some VERY nice bread.
PEANUT BUTTER BREAD
1 cup peanut butter (natural is best, with as little sugar as possible)
3 eggs
1/2 tsp baking soda
1/4 tsp salt
1 Tbsp vinegar
2 tsp stevia
I love to top these with LOTS of fresh butter; the bread is rather "dry" in texture, and the butter kind of mellows things. More sweetener makes it more of a dessert type bread, but you need to add 1 gram of carbs for each tsp sweetener. Less sweet, it doubles as a sandwich bread nicely.
Yes, they make some VERY nice bread.
PEANUT BUTTER BREAD
1 cup peanut butter (natural is best, with as little sugar as possible)
3 eggs
1/2 tsp baking soda
1/4 tsp salt
1 Tbsp vinegar
2 tsp stevia
- Preheat oven to 350.
- Blend peanut butter and eggs till smooth. Stir in remaining ingredients.
- Pour into greased loaf pan and smooth the top.
- Bake 30-40 minutes, till toothpick comes out clean. Let cool before slicing.
I love to top these with LOTS of fresh butter; the bread is rather "dry" in texture, and the butter kind of mellows things. More sweetener makes it more of a dessert type bread, but you need to add 1 gram of carbs for each tsp sweetener. Less sweet, it doubles as a sandwich bread nicely.
Sweets for the Sweet: Low Carb Cheesecake Cupcakes
Low carb lifestyles are terrific, but some days you just gotta have something to tickle your sweet tooth. These are absurdly tasty, filling, and only 1 gram of carbs per cupcake. And yes, that means I've eaten 2 or 3 at a time. Why not - they're guilt free!
I need to put a quick caveat in here: I am NOT a big fan of artificial sweeteners. Sucralose (Splenda) in particular makes me leery; when a bit of sweetness is needed I will usually reach for stevia. However, sucralose manages to retain a lot of the cooking properties of table sugar while losing the carbs, so for some recipes I cannot yet see away around it. If I get this recipe tweaked away from using sucralose, I will post an update.
Also, pictures. I really need to start posting pictures.
CHEESECAKE CUPCAKES
1/2 stick butter
1/2 cup almond meal
2 - 8oz packages of cream cheese, softened
3/4 cup splenda
1 tsp vanilla
2 eggs
Preheat oven to 350. Prepare a standard muffin pan with paper liners.
Melt butter. Stir in almond meal. Place small amount in each cupcake liner, pat to form crusts. Set aside.
Combine cream cheese, eggs, splenda and vanilla in a stand mixer or in a bowl with a hand mixer on med speed till smooth.
Fill cupcake liners almost to the top.
Bake in oven 15-17 minutes. Cool on counter, then chill in fridge overnight.
1 gram carbs per cupcake.
I need to put a quick caveat in here: I am NOT a big fan of artificial sweeteners. Sucralose (Splenda) in particular makes me leery; when a bit of sweetness is needed I will usually reach for stevia. However, sucralose manages to retain a lot of the cooking properties of table sugar while losing the carbs, so for some recipes I cannot yet see away around it. If I get this recipe tweaked away from using sucralose, I will post an update.
Also, pictures. I really need to start posting pictures.
CHEESECAKE CUPCAKES
1/2 stick butter
1/2 cup almond meal
2 - 8oz packages of cream cheese, softened
3/4 cup splenda
1 tsp vanilla
2 eggs
Preheat oven to 350. Prepare a standard muffin pan with paper liners.
Melt butter. Stir in almond meal. Place small amount in each cupcake liner, pat to form crusts. Set aside.
Combine cream cheese, eggs, splenda and vanilla in a stand mixer or in a bowl with a hand mixer on med speed till smooth.
Fill cupcake liners almost to the top.
Bake in oven 15-17 minutes. Cool on counter, then chill in fridge overnight.
1 gram carbs per cupcake.
Thursday, June 14, 2012
How I Found Keto
A while back, a friend of mine asked me to write out my story of finding a healthier lifestyle. Thankfully, she doesn't mind me borrowing back my tale from her blog! Thanks, Tammy, for saving me all that typing.
http://tcuppminiatures.blogspot.com/2011/10/eating-real-food-living-healthy.html
If you haven't fallen asleep by the end of the article, check out the rest of her blog; Tammy sold me my first cows, and was instrumental in me and my family taking the leap to bovines in the first place. She's been a blogger a lot longer than me, so she's got lots of pics, stories, and some recipes too.
http://tcuppminiatures.blogspot.com/2011/10/eating-real-food-living-healthy.html
If you haven't fallen asleep by the end of the article, check out the rest of her blog; Tammy sold me my first cows, and was instrumental in me and my family taking the leap to bovines in the first place. She's been a blogger a lot longer than me, so she's got lots of pics, stories, and some recipes too.
Wednesday, June 13, 2012
Cholesterol: Friend or Foe?
A common objection to low-carb diets is the argument of cholesterol. That long-denigrated denizen of molecules invokes the image of tiny, malicious, fatty foes, lurking in our veins, waiting for any opportunity to clog our precious arteries. We've all heard that we must avoid eggs, butter, fatty foods, etc to keep this dreaded enemy at bay; and every year the "ideal" numbers creep to ever lower depths while every third commercial reassures us that there are a plethora of friendly little pills standing ready to help us reach those goals.
But really, what exactly is cholesterol? What does it do? How did it get its terrible reputation, and - most importantly - does lowering it in our bloodstreams actually make us healthier?
Out there on the fringes of the medical world is a small but growing sound of dissention - people are starting to question the unquestionable. It seems the forgone conclusion linking cholesterol to heart disease isn't quite as forgone as has been advertised; in fact, what we've been taught may be outright wrong.
I submit for your perusal a series of articles on cholesterol.
http://eatingacademy.com/nutrition/the-straight-dope-on-cholesterol-part-i
Will you be able to verify this information through "acceptable" medical resources? Probably not. But when the foxes guard the henhouse, you can't expect straight answers from them. Read and consider: who really benefits from the cholesterol craze?
But really, what exactly is cholesterol? What does it do? How did it get its terrible reputation, and - most importantly - does lowering it in our bloodstreams actually make us healthier?
Out there on the fringes of the medical world is a small but growing sound of dissention - people are starting to question the unquestionable. It seems the forgone conclusion linking cholesterol to heart disease isn't quite as forgone as has been advertised; in fact, what we've been taught may be outright wrong.
I submit for your perusal a series of articles on cholesterol.
http://eatingacademy.com/nutrition/the-straight-dope-on-cholesterol-part-i
Will you be able to verify this information through "acceptable" medical resources? Probably not. But when the foxes guard the henhouse, you can't expect straight answers from them. Read and consider: who really benefits from the cholesterol craze?
Almond Pancakes - Better than the "Real" thing!
The biggest trouble you'll have with these pancakes is resisting the temptation to drown them in maple syrup. I like to dust them with powdered stevia, a kind of faux powdered sugar. But then, I've been off sugar so long that 90% cocoa actually tastes sweet to me. Only 1 gram of carbs per pancake, not including whatever fruit you choose to add (and assuming you avoid the syrup.)
ALMOND PANCAKES
1 cup almond meal
2 eggs
1/4 cup water
2 Tbsp coconut oil
1/4 tsp salt
1 Tbpsp stevia
dash cinnamon
Combine all ingredients, let sit a few minutes to thicken. Fry on frying pan with butter like regular pancakes. They won't "bubble" like regular pancakes, so watch them closely. You can add blueberries or strawberries if desired.
Serve with scrambled eggs and bacon for a nicely balanced keto meal.
Note: I experimented a bit the other day and added a tablespoon of cocoa powder - YUMMY. These are excellent reheated, so make enough for leftovers to take to work with you. They are also very filling, so a little bit goes a long way.
ALMOND PANCAKES
1 cup almond meal
2 eggs
1/4 cup water
2 Tbsp coconut oil
1/4 tsp salt
1 Tbpsp stevia
dash cinnamon
Combine all ingredients, let sit a few minutes to thicken. Fry on frying pan with butter like regular pancakes. They won't "bubble" like regular pancakes, so watch them closely. You can add blueberries or strawberries if desired.
Serve with scrambled eggs and bacon for a nicely balanced keto meal.
Note: I experimented a bit the other day and added a tablespoon of cocoa powder - YUMMY. These are excellent reheated, so make enough for leftovers to take to work with you. They are also very filling, so a little bit goes a long way.
Tuesday, June 12, 2012
Sugar is Making us Fat; or, Why I Like Keto
This article provides an excellent overview of the problems in our diet and our conceptions of healthy food that are contributing to making us fatter every year.
http://www.guardian.co.uk/business/2012/jun/11/why-our-food-is-making-us-fat?fb=native&CMP=FBCNETTXT9038
http://www.guardian.co.uk/business/2012/jun/11/why-our-food-is-making-us-fat?fb=native&CMP=FBCNETTXT9038
Chicks in Blankets
I guess it would be rude to start a recipe blog and then not post a recipe, so here's one of my favorites. Makes a great snack or finger-food for parties, and no one will ever realize it's healthy!
Ingredients:
12 Chicken tenderloins, uncooked
12 slices bacon, uncooked
1/4 cup mayonnaise
1/4 cup Dijon mustard
Toothpicks
Preheat oven to 425 degrees.
Cut tenderloins and bacon slices in half. Wrap bacon around each tenderloin, securing with a toothpick.
Place bacon-wrapped chicken bites on a cookie sheet (line with foil for a quick and easy clean up.) Bake 20-25 minutes or till bacon and chicken are thoroughly cooked.
Meanwhile, in a small bowl, combine mayonnaise and dijon mustard till well mixed. Keep in fridge until ready to use.
Serve chicken warm with dijonnaise dipping sauce. You might want to double or triple the recipe for parties; these will disappear fast!
Remember, bacon makes you skinny!
Ingredients:
12 Chicken tenderloins, uncooked
12 slices bacon, uncooked
1/4 cup mayonnaise
1/4 cup Dijon mustard
Toothpicks
Preheat oven to 425 degrees.
Cut tenderloins and bacon slices in half. Wrap bacon around each tenderloin, securing with a toothpick.
Place bacon-wrapped chicken bites on a cookie sheet (line with foil for a quick and easy clean up.) Bake 20-25 minutes or till bacon and chicken are thoroughly cooked.
Meanwhile, in a small bowl, combine mayonnaise and dijon mustard till well mixed. Keep in fridge until ready to use.
Serve chicken warm with dijonnaise dipping sauce. You might want to double or triple the recipe for parties; these will disappear fast!
Remember, bacon makes you skinny!
So here I am.....
I guess I'm now officially a blogger! I'll decide later if I like this or not; for now, the deed is done, and welcome to my blog.
A little background: I'm a 34-year-old woman with a recent and absurdly easy 33-lb weight loss and I wanted an easy way to share with my friends the way I did it. I've adopted a ketogenic approach: basically, I hard-rebooted my metabolism away from being driven by sugars in their various forms to being driven by fats in their various forms. When your body remembers it knows how to burn fat as well as build it, then it miraculously dips into that unsightly storage pudge that accumulates over the years - and voila, weight loss magic happens. I'll go into the finer (and more scientific) details of all this in future posts, but for now we'll keep it simple: bacon makes you skinny.
Yes. It really does.
So I'll be sharing recipes that focus on a high percentage of healthy fats - animal fats, not the vegetable variety. Also proteins, because proteins keep your muscles from wasting and helps supply the tiny amount of glucose your body actually needs (really, it needs very little. Very, very little.) And then there's the carbs - the tiniest portion of all. I'm not an advocate of a carb-free lifestyle (though it may seem like it from time to time), mainly because fat and protein lack the all-essential fiber that my gut simply cannot live without.
These recipes should appeal to the carnivore in all of us (or at least, most of us), and will hopefully encourage all of you to deny the lie that says you're doomed to quietly fatten for the rest of your days. Hang on, because I'm going to turn everything you think you know about healthy eating on its head.
A little background: I'm a 34-year-old woman with a recent and absurdly easy 33-lb weight loss and I wanted an easy way to share with my friends the way I did it. I've adopted a ketogenic approach: basically, I hard-rebooted my metabolism away from being driven by sugars in their various forms to being driven by fats in their various forms. When your body remembers it knows how to burn fat as well as build it, then it miraculously dips into that unsightly storage pudge that accumulates over the years - and voila, weight loss magic happens. I'll go into the finer (and more scientific) details of all this in future posts, but for now we'll keep it simple: bacon makes you skinny.
Yes. It really does.
So I'll be sharing recipes that focus on a high percentage of healthy fats - animal fats, not the vegetable variety. Also proteins, because proteins keep your muscles from wasting and helps supply the tiny amount of glucose your body actually needs (really, it needs very little. Very, very little.) And then there's the carbs - the tiniest portion of all. I'm not an advocate of a carb-free lifestyle (though it may seem like it from time to time), mainly because fat and protein lack the all-essential fiber that my gut simply cannot live without.
These recipes should appeal to the carnivore in all of us (or at least, most of us), and will hopefully encourage all of you to deny the lie that says you're doomed to quietly fatten for the rest of your days. Hang on, because I'm going to turn everything you think you know about healthy eating on its head.
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