Home Blog Page 2

Healthy Asparagus Recipes Ideal For Keto

healthy asparagus recipes

I was glancing at a free newspaper I picked at the airport on my way to Spain and I came across some healthy asparagus recipes some of which are very suitable for a keto diet.

Asparagus is, as you probably know, very low in calories, low in carbs and full of good nutrients so ideal for eating on a keto diet.

It’s particularly high in insoluble fiber which is important for regular bowel movements so is good to prevent low carb constipation. The small amount of soluble fiber which it contains feeds the beneficial bacteria in the gut.

Asparagus is rich in antioxidants including quercetin, rutin, lutein and zeaxantin.

Tasty asparagus is in season right now and if you like it why not eat it? Some people are put off by the way it makes their pee smell after eating it although it’s perfectly harmless.

It’s thought to be due to Asparagusic acid, a sulfur-containing compound that is only contained in asparagus. Various theories have been put forward to explain it. One is that a number of genes are to blame.

If you can find some good quality green asparagus the recipes that follow are keto friendly. You want to eat as many low carb green vegetables as possible when you are following a keto diet to get your minerals and stay keto-alkaline.

As usual I have tweaked the original healthy asparagus recipes a little to make them even healthier

Healthy Asparagus Recipes For Keto

Asparagus and Hot Tuna Salad

Ingredients

Serves 2
125g good quality green asparagus
1 green chilli, deseeded and chopped finely
2 tuna steaks (100g each) (fresh or frozen skipjack tuna is lower in mercury)
1 tbsp crushed black peppercorns
1 tbsp avocado oil
2 organic or free range eggs
2 handfuls mixed organic salad leaves
Olive oil and balsamic vinegar

Directions

• Preheat the oven to 375F (190°C)

• Place the asparagus on a baking tray, drizzle with a teaspoon of oil and add the green chilli. Put in the oven for 8 to 10 minutes.

• Put eggs into a pan of cool water making sure they are covered by at least an inch of water and bring to the boil. Simmer gently for about 6 minutes then plunge into very cold water for a few minutes. Peel when cool enough to handle and cut in half

• Meanwhile, rub the tuna steaks with crushed black peppercorns to form a crust. Place the grill pan on the heat, add a tablespoon of avocado or coconut oil and wait until it heats up.

• Put the tuna in the hot pan and cook for two minutes on each side for rare steaks. When cooked, leave to rest for a few minutes.

• Place the salad leaves on your plates and arrange the asparagus on top. Slice the tuna on the diagonal and add. Top with the halved eggs. Season to taste and drizzle with the olive oil and balsamic. serve.

Roasted Asparagus with Chilli and Lime Butter

Ingredients

Serves 4

100g grass-fed butter
1 red chilli, deseeded and finely diced
2 tbsp fresh cilantro (coriander), finely chopped
½ tsp cumin seeds, roughly ground
Juice of ½ lime
2 bundles good quality green asparagus
Avocado oil
Himalayan salt and freshly ground black pepper
1 lime, cut into wedges to garnish

Directions

• Have the the butter at room temperature then mix in the chilli, coriander, ground cumin and lime juice. Season with a little black pepper then place on a sheet of parchment  and roll into a sausage shape and place in the in the fridge to firm up.

• Pre-heat the oven to 400 F (200°C). Trim any woody ends of the asparagus and place on a roasting tray, drizzle with some avocado oil, season well with salt and pepper and roast in the oven for 6 – 8 minutes.

• Place the asparagus spears on serving plates and top with a slice of the chilli and lime butter. Add a wedge of lime and serve.

Griddled Asparagus and Shallots with Salsa Verde

Ingredients

Serves 4 plus 1 small jar

½ garlic clove
2 tbsp red-wine vinegar
4 anchovies in oil, (not salt)
30g flat-leaf parsley, leaves only
30g basil, leaves only
Zest of 1 organic lemon
2 tbsp capers
150ml extra virgin olive oil
Himalayan salt and freshly ground black pepper
2 echalion shallots (banana shallots)
500g good quality green asparagus

Directions

• To make the salsa, put the garlic, vinegar, anchovies, parsley, basil, lemon zest, capers and olive oil in a blender and blitz until well combined but still coarse. Season to taste if necessary.

• Cut the shallots lengthways into four quarters and drizzle with a little avocado oil. Heat a griddle pan and cook the shallots until they are soft and beginning to brown but still holding their shape. Set aside.

• Trim the woody ends off the asparagus and lightly oil, then place in the griddle pan for two to three minutes until beginning to brown (not charred) but still tender.

• Arrange the asparagus and echalions on a plate, then spoon over the salsa verde. Store any remaining salsa in a small jar in the fridge

Keto Asparagus and Spinach Soup With Chive Crème Fraîche

Ingredients

Serves 4

12 spears of good quality green asparagus
1 tsp avocado oil
50g unsalted grass-fed butter
1 medium white onion, diced
1 clove garlic, crushed
800ml of vegetable stock
100g of organic spinach
4 tbsp crème fraîche
(1tbsp per soup portion)
2 tbsp freshly chopped chives
Himalayan salt & freshly ground black pepper

Directions

• Remove the hard stems from the asparagus. Keep four of the asparagus heads aside then finely chop the rest.

• Gently heat a little avocado oil and the butter in a saucepan then add the diced onion and garlic. Sweat for five minutes on a low heat.

• Add the chopped asparagus and continue to sweat for another couple of minutes then add the vegetable stock and bring to the boil and simmer for 20 minutes.

• Add the spinach and simmer for two minutes then remove from the heat. Allow to cool a little then put into a blender and whizz up in batches.

• When the soup is blended put through a sieve to remove any lumps.

• Mix the crème fraîche with the chopped chives and add a little salt and pepper to taste.

• Pour the hot soup into your serving bowls. Add a spoonful of the chive crème fraîche on top and carefully decorate each bowl with one of the reserved asparagus heads.

Enjoy!

Which one of these healthy asparagus recipes will you try first?

Keto Coffee Cake Brunch Recipe

keto coffee cake

This keto coffee cake will make you want to jump out of your bed fast and savor its rich aroma. But this cake is not like your usual carbo-loaded cake. It’s so much healthier and better!

Made with coconut flour, almond flour, and a zero carb sweetener, a slice of this keto cake is enough to satisfy your cravings without feeling guilty in the end. Plus, the crumbs on top will make you want to grab another slice!

The monk fruit sweetener, also known as Lo Han, used in this keto coffee cake comes from a green gourd. It’s so called because it was used by Buddhist monks in the 13th century.

This natural sweetener is about 150 times as sweet as sugar but contains zero calories and zero carbs and does not raise blood sugar or trigger insulin. It’s obviously a great alternative to sugar for people who are on a low carb diet like keto.

So here’s how to prepare this decadent treat from the Keto Chef.

Keto Coffee Cake Brunch Recipe

Ingredients

• ¼ cup coconut flour
• ¼ cup melted coconut oil
• 1 teaspoon gluten free baking powder
• ¼ cup monk fruit sweetener
• ¼ cup non-dairy milk
• 2 teaspoon cinnamon
• ⅔ cup almond flour
• 4 organic eggs

Crumb Ingredients:

• ¼ cup plus 2 tablespoons almond flour
• ¼ cup plus 2 tablespoons coconut flour
• 2 tablespoon cashew butter (use other nut butter if you prefer but not peanut butter)
• 2 tablespoon coconut oil melted
• 2 teaspoons cinnamon

Directions

1. Preheat the oven to 350 degrees F (175 C approx).
2. In a bowl, mix the almond flour, coconut flour, baking powder, sweetener, and cinnamon.
3. In another bowl, mix the rest of the ingredients.
4. Combine the dry and wet ingredients. Mix well until it produces a smooth consistency.
5. Grease the baking loaf pan and pour in the batter. Set aside while you prepare the crumb.
6. For the crumb, mix together the almond flour, coconut flour, and cinnamon in a bowl.
7. Add the cashew butter and coconut oil. Use a rubber spatula to mix the ingredients together.
8. Now, it’s time to assemble. Break up the crumb mixture and spread over the entire top of the batter that’s in the loaf pan.
9. Bake for up to 60 min. or insert a toothpick to see if it comes out clean.
10. Leave to cool for at least 20 minutes before slicing carefully and serve!
11. You could spread the slices with some grass-fed butter if you like.

Here’s a video demo of the recipe which is taken from Eating Evolved:

Coffee cake image by Eating Evolved

12 Mother’s Day Brunch Recipes – Low Carb & Keto

Mother's Day brunch recipes

Now that Mother’s Day is just around the corner for Americans, you may have been searching for some Mother’s Day brunch recipes online for inspiration. While your mother is usually the queen of the kitchen, she definitely deserves a break on Mother’s Day.

This is the perfect day to take over the kitchen and spoil your mom with some of her favorite treats. If your mom is following a low carb diet, fret not, for there are lots of low carb Mother’s Day Brunch Recipes that you can use as a guide in preparing a decadent spread of delicious dishes for brunch.

Below are some healthy low carb and keto diet recipes that you can give a try, from appetizers to desserts and drinks. They are easy to follow and are absolutely delicious, which is what your mom truly deserves on this special day.

Mother’s Day Brunch Recipes

1. Low Carb Cheddar Bacon Deviled Eggs

low carb devilled eggs with bacon

If your mom is on the keto diet, these Cheddar Bacon Deviled Eggs from Karly Campbell, blogger at That Low Carb Life,, would be a great dish to try. What’s great about these deviled eggs is that most of the ingredients are already in your pantry so you no longer have to hit the supermarket for this.

Plus, they cook up really fast and are truly crowd pleasers. The smokiness of the bacon goes well with the cheddar cheese, which is what makes this recipe even more special.

2. Cheesy Spicy Sausage Stuffed Mushrooms

low carb spicy sausage stuffed mushrooms

Another great appetizer to whip up for your low carb brunch with Mom is this tasty Low Carb Cheesy Spicy Sausage Stuffed Mushrooms from Brenda, the Sugar-Free Mom. But don’t let the name intimidate you – it’s an absolutely easy recipe to try!

Perhaps the hardest part is in cooking the sausage, which is really not that hard at all. You can choose to prepare the sausage 2 days ahead and you can simply reheat in a baking pan when it’s time to serve it.

3. Low Carb Shrimp Avocado and Red Grapefruit

Mother's Day brunch recipes

Your Mom will surely love this Shrimp, Avocado, and Red Grapefruit salad from Elviira, a Certified Nutritional Adviser at Low Carb So Simple. This healthy appetizer is also dairy-free and will surely be loved by everybody.

The combination of red grapefruit, shrimp, and avocado is tantalizing and the black pepper gives it a gentle kick. Above all, it’s so easy to prepare! You just need to chop the ingredients, prepare the shrimp, combine them in a cup, and finish with a little black pepper on the top!

4. Low Carb Asparagus Cobb Salad

Mother's Day brunch recipes

If you’re thinking of serving some salads on your Mother’s Day Brunch, make it the Asparagus Cobb Salad from Maria Emmerich, a wellness expert of Maria Body Mind Health.

Asparagus is one of those vegetables that have less than 5 net carbs, so it’s a great veggie to use for your salad recipe. You can follow the dairy-free Ranch Dressing that was used in this recipe or opt for other low carb dressings.

Related reading: Low Carb Asparagus Egg and Bacon Salad

5. Cheesy Italian Sausage Pepper Quiche

low carb Italian sausage quicche

This Cheesy Italian Sausage Pepper Quiche another recipe from from Brenda, the Sugar-free Mom, is made with a coconut flour piecrust, which makes it a great recipe to include in your low carb brunch with Mom.

The flaky crust is so delicious and tastes just like the real thing. Of course, the highlight of this recipe is the perfectly spiced sausage seasoned with roasted red peppers. The oozing mozzarella cheese makes this quiche even more tempting!

6. Keto Easy Chicken Cordon Blue Casserole

keto chicken cordon blue casserole

Impress your mom with this delicious Keto Chicken Cordon Blue Casserole from The Keto Queens. This recipe uses leftover chicken baked in a creamy three-cheese sauce topped with crispy pork belly! You can easily substitute the belly pork with crispy bacon instead if you prefer.

While it might sound like a lot of work, you’d be surprised to know that this recipe will only take less than 30 min. of your time to prepare! This recipe also includes zucchini, which is a great veggie for low carb.

7. Low Carb Tomato Casserole with Fresh Tomatoes

low carb tomato casserole

This delicious Tomato Casserole Dish with Fresh Tomatoes will surely be a crowd-pleaser for your Mother’s Day brunch! Made by Lisa from Low Carb Yum, the recipe uses 6 medium-sized tomatoes.

Tomatoes are low in digestible carbs. In fact, a cup of cherry tomatoes contains only 6 grams of carbs and 2 of which are fiber. The recipe also includes a low carb ranch dressing recipe that you can easily prepare in five minutes!

8. Bacon Cheeseburger Crustless Quiche

bacon cheeseburger crustless quiche

This gluten free, low carb Bacon Cheeseburger Crustless Quiche from Brianne over at Cupcakes & Kale Chips is made with ground beef, bacon, lots of cheese and home-made ketchup!

It’s a truly satisfying meal that you can serve for the entire family on Mother’s Day or any other day for that matter. With bits of bacon and burger and lots of mouthwatering cheese, Brianne says it will be the best quiche you’ve ever tasted. Everyone will surely keep on coming back for more!

9. Low Carb Strawberry Swirl Cheesecake

Mother's Day Brunch recipes

What better way to cap your brunch with Mom than with a delicious slice of low carb cheesecake? This Low Carb Strawberry Swirl Cheesecake by Mellissa Sevigny, blogger
at I Breathe I’m Hungry is too tempting to ignore.

The crust is made from dried coconuts and has a crunchy and chewy texture while the filling has a lush and creamy texture. Mellissa says you would never guess that it’s gluten free and low carb. Indeed, it’s a dessert that everyone in the family will surely love!

10. Low Carb Chocolate Tiramisu Cake Roll

low carb Mother's Day brunch recipes

Another tempting dessert that you may want to add to your repertoire of Mother’s Day Brunch Recipes is this Chocolate Tiramisu Cake Roll from Sugar-Free Mom. This luscious dessert will surely impress everyone who will be coming over for your brunch with Mom.

The cake itself has a light and airy texture due to the use of coconut flour instead of the usual almond flour.  It’s has a creamy coffee filling and is covered with sugar-free chocolate ganache that’s made from dark chocolate. I can’t wait to try it!

11. Low Carb Crepes With Ricotta Cream

Mother's Day brunch recipes

Delight your Mom with these delicious Low Carb Ricotta filled crepes for your Mother’s Day brunch. The crepes in this recipe from Sandra Shaffer of The Foodie Affair are thicker than the usual crepe so they are easier to roll.

The crepes are very versatile and instead of the creamy sugar free ricotta filling you can use whatever low carb filling takes your fancy. Top them with low carb berries and they make a great way to indulge in sweets on Mother’s Day without feeling guilty!

Related reading: 5 Healthy Fruits You Can Eat On A Low Carb Diet

12. Raspberry Cantaloupe Lassi

Low carb raspberry canteloupe lassi

For a refreshing low-carb drink treat your Mom to this low-carb Raspberry Cantaloupe Lassi from Elviira from Low Carb So Simple. This drink is bursting with the refreshing flavor of raspberries. The cantaloupe neutralizes the slightly sour berry flavor and the full fat yogurt makes this drink even more satisfying. Above all, it will take only a few minutes to prepare!

With this round up of low carb Mother’s Day Brunch Recipes you can’t go wrong. Which of these delicious recipes will you make? Have a great Mother’s Day Brunch!

Low Carb Infused Water Ideas

low carb infused water

Low carb infused water is just the thing to keep you hydrated during hot summer spells when you’re on a low carb or keto diet.

While it’s easy to get tempted to indulge in delicious refreshing drinks when the weather is hot followers of a low carb or keto diet must be careful with choosing their drinks.

As you know, sodas, slush, and other sugary drinks are loaded with carbs that could put you out of ketosis. Low carb infused water drinks are delicious and refreshing and can keep you stay hydrated this summer while still staying within ketosis.

Stay Hydrated

Remember that when following a low carb diet like keto, staying hydrated is very important. You’ll be losing quite a lot of fluids when you go low carb. This also means you’ll lose plenty of electrolytes, and this could prevent your body from being able to function properly.

In fact, it is highly recommended that you drink up to 11 cups of water per day if you’re on a low carb diet. Of course, drinking lots of water can also give you plenty of benefits whether you’re on keto or not. It aids in digestion, boosts your metabolism, dilutes and helps to flush out toxins, and many more!

You can read more about the effect of dehydration in my blog post about detox waters for everyday drinking. Although some of these detox water recipes contain fruit with higher carbs there are some that are very suitable for a low carb diet.

Use Filtered Water

Don’t forget to use filtered water!  Frank Lipman, MD, Functional Medicine Practitioner,  says this about tap water:

It’s traveled through miles of pipeline, picking up contaminants, pesticides and industrial run-off along the way. It’s been disinfected with potential carcinogens like chlorine, ammonia and or chloramines, then “fortified” with fluoride …. drinking, showering and bathing every day with this chemical brew is a lousy idea.

The good news is that you don’t really need to settle with plain water just because you’re on a low carb diet. There are many ways to get creative with low carb infused water recipes. Below are some recipes for your inspiration:

Low Carb Infused Water Ideas

Cucumber Mint Infused Water

low carb cucumber mint infused water

This cucumber mint water from Lisa of Low Carb Yum does not have any sugar or sweetener and is absolutely keto-friendly. It’s really delicious and easy to prepare as well. In fact, you simply have to add mint and cucumber slices to a jug of water! Make that filtered water please!

You can add some lemon or lime slices as well to jazz it up even more. Best to let it infuse for at least an hour. You can give it a stir from time to time too so the flavors get into the water. It’s so very refreshing. Put some of the water into you water bottle and and take it with you where ever you go.

Strawberry-Cucumber Water

low carb strawberry cucumber water

Strawberries contains only 5.68 grams of net carbs for every 100 grams, making it one of the best fruits to include in your keto diet. This Strawberry-Cucumber Water from The Food Network would be a great inspiration for your low-carb infused water recipe. It takes only 10 min to prepare and you can leave it in your fridge for up to two days!

Both cucumbers and strawberries in particular are a source of a beneficial flavonoid. It is an antioxidant which helps to reduce our risk of cancer, heart disease, asthma, and stroke. That’s why it’s important to eat plenty of fruit and vegetables.

Low Carb Mulberries and Lemon Water

low carb infused water

Berries are one of the low carb fruits that are allowed when you are following the ketogenic lifestyle. This one from Antya, who calls herself Queen Keto combines mulberries with lemon. You can use other berries if you can’t get mulberries.

Antya’s story is most interesting. She was diagnosed with Familial Hypercholesterolaemia, a supposed inherited high cholesterol condition. She was put on a statin drug which caused her all sorts of side effects so she eventually stopped them but the keto diet worked a miracle for her. Her HDL (the good) cholesterol increased and it lowered her triglycerides and C-reactive protein, a marker of inflammation.  What a brilliant result!

As you can see these low carb infused waters are very easy to make. You can add what low carb fruit and veg to filtered water and simply leave to infuse. Enjoy!

Are Diet Cheat Days Really Bad On Keto?

diet cheat days

Ever thought about having diet cheat days while on your keto diet? Some recent research has suggested that it may have alarming results. More on this later but first let’s have a look at what they are and why dieters often have them.

While some people believe that having cheat days can make your weight loss efforts more effective, there are those who are totally against it. For them, cheating on your diet will just put all your efforts to waste and is just totally not worth it.

Related reading: 5 Bad Weight Loss Habits That Can Sabotage Your Efforts

The question of whether to cheat or not is a very controversial topic among keto dieters. Following a very low carb diet like keto requires utmost commitment, which is why others are tempted to break-free from such a restrictive diet every once in a while. But is cheating on your keto diet good or bad?

What Exactly Are Diet Cheat Days?

The term “diet cheat days” sounds exactly what it is – days where you cheat on your diet. So if you’re following a low carb diet like keto, your cheat days could involve eating high carb foods, such as your favorite bread or pasta.

Following a low carb diet is definitely not easy especially if you’re used to eating carbo-loaded foods. Sometimes, you might just find yourself craving some treats after avoiding these foods for a while to get into ketosis. This is why the idea of diet cheat days is tempting to many.

Cheat days are very popular to those who are following a certain type of weight loss diet. The common practice is to stick to the diet for an entire week except for one day. During this day, they will eat whatever it is that they desire, including foods that are not supposed to be eaten on their diet.

Followers of diet cheat days have different theories to back this practice. For some, this will serve as a “little reward” after successfully sticking to your weight loss plan.

Others believe that having cheat days can actually boost your metabolism, which aids in your weight loss efforts. This is due to the appetite-suppressing hormone known as leptin.

According to some studies, if we restrict our calories, leptin could eventually fail. During cheat days, your calorie intake will be increased temporarily and this can regulate the hormone and will lead to the increase of metabolism.

But will these theories work for keto?

Can You Have Cheat Days on Keto?

Unfortunately, diet cheat days will not work for keto. If you go back to eating carbohydrate loaded foods, you will definitely get knocked out of ketosis. According to Ginger Hultin, a dietitian based in Seattle,

“As soon as you introduce carbohydrates to your system, the body will use them preferentially for fuel,”

When you fall out of ketosis, you have to start all over again. You will need to strictly commit to the macronutrient ratios again so you will get back into the state of ketosis, where your body converts fat for energy instead of carbs.

Therefore, all the initial efforts you’ve spent will all go to waste. This is why diet reward days will not work for keto unless you are willing to start all over again.

Cheat days while on the ketogenic diet can postpone your weight loss efforts. Unlike other weight loss diets, keto does not have plenty of wiggle room.

That’s due to the ketones that your body needs so you will stay in ketosis, the state where your body burns fat for energy. If you introduce carbs to your body, your ketone production will be halted and your body will stop using fats for fuel.

Diet Cheat Days on Keto is Bad for Health

Abandoning your ketogenic diet to go on a temporary binge may also have a negative impact on your health. According to one study, indulging on glucose after strictly following a low carb diet could put you at risk of cardiovascular diseases.

The study, which was published in the journal Nutrients, nine healthy young men were asked to follow a high-fat, low carb diet for a week. Their diet consisted of 20% proteins, 10% carbs, and 70% fat, which is similar to the macronutrient ratio of a ketogenic diet. The participants were asked to drink a 75-gram glucose drink before and after the one-week period.

The results are pretty alarming. According to Cody Durrer, one of the authors of the study,

“What we found instead were biomarkers in the blood, suggesting that vessel walls were being damaged by the sudden spike in glucose.”

Even though the participants were young healthy men, the condition of their blood vessels after they consumed the glucose drink has become similar to that of people who have poor cardiovascular health.

Apparently, the damage to the blood vessels is a result of the body’s own metabolic response to the blood sugar spike, which may have led to the eventual impairment of the blood vessel cells.

Researchers believe that more work is needed to verify these results. Yet, this is still a worrying concern that keto dieters or possibly anyone else need to consider before going on cheat days.

Conclusion

Diet cheat days is tempting. There are really times where we just want to indulge in our favorite treats especially if we’re feeling sad or depressed. Food certainly has a way to improve our mood. But before you give in to the temptation, take time to think about the consequences that could happen.

Related reading: How A Keto Diet Can Boost Your Mood

Remember that if you have been used to restricting carbs to a maximum and you suddenly introduce carbs, it could take longer before you can go back into the state of ketosis once again.

And, as stated above, introducing glucose into your body after going low carb for a while could jeopardize your cardiovascular health. The little rewards that you will reap from giving in to your cravings are definitely not worth it given the consequences.

Related reading: 6 Damaging Effects Of Sugar On Your Body

If you find yourself craving, you may want to look for low-carb alternatives or experiment using low-carb ingredients. There are lots of delicious low-carb recipes that are absolutely satisfying and could satisfy your cravings without getting kicked out of ketosis.

Can Reverse Fasting Help Me Lose Weight?

reverse fasting

You have probably heard about intermittent fasting, the latest craze in dieting. But there’s another method of fasting that has been getting a lot of attention lately and that is reverse fasting.

Reverse fasting is somewhat similar to intermittent fasting. However, instead of fasting later in the day, this method of fasting requires that you eat your meals early in the day.

Read on to better understand how this method works and whether it’s really effective in helping you to lose weight.

What Is Reverse Fasting?

Fasting involves eating restrictively, which often results in extreme hunger pangs. With reverse fasting, you will not really restrict yourself by skipping meals. Instead, you just need to change your eating time.

For instance, instead of eating dinner at 8 PM, you will eat it at an earlier time, around 6 PM. When you wake up on the following day, you’ll break your fast by eating breakfast at around 6 AM. With this method, you’ll basically be fasting for 12 hours (from 6 PM to 6 AM). Since you’ll be sleeping for quite a lot of the time during this period, this method of fasting is doable for most people.

“With reverse fasting, you’ll fast when sleeping, meaning fewer feelings of hunger that may have been felt in the day.”

Can Reverse Fasting Help With Weight Loss?

It’s hard for most people to follow a particular diet program. This is why the reverse fasting method appeals to a lot of people who want an easier way to shed some pounds. Just like intermittent fasting, this method may also help with weight loss. Known in the medical world as “time-restricted eating”, the method has been well studied.

Both intermittent fasting and reverse fasting can help you lose weight but eating an early dinner is said to be more beneficial. This is why reverse fasting is said to be better than intermittent fasting. With this type of fasting, starving will be prevented because you will wake up to a breakfast meal after fasting for 12 hours straight.

Power of Circadian Rhythm

Reverse fasting is mainly about using the power of circadian rhythm in informing your body of your sleep-wake cycle and eating schedule. Basically, when nighttime comes, the actions of digestion will be turned off and the repair and restoration will be activated.

Our bodies at night will also become less sensitive to insulin. At this time, our body would rather focus on repairing genes, hormones, and gut health. So if you eat your dinner late in the evening, you could end up preventing your body from doing all these.

Your digestion is slower at night and this could lead to fat gain. But if you eat earlier, the digestive genes are usually more active and the food will be digested well and burned faster, leading to weight loss.

Conclusion

Remember that there’s no fast and easy way to lose weight. Although reverse fasting is truly effective in helping you lose weight, you also need to watch what you eat. Even if you eat dinner early, but you stuff yourself with unhealthy foods, you may still not lose weight.

If you’re going to follow this method of fasting, try to incorporate it with a healthy eating plan, such as a low carb diet like the keto diet. Also, when you break your fast in the morning, make sure you eat nutrient rich fruits and vegetables that can fuel you up for the entire day. As much as possible, avoid eating unhealthy processed foods.

If done right, reverse fasting can offer you with lots of health benefits, including weight loss and reversal of diabetes.

What is Palmini Pasta and is it Keto?

palmini pasta

Palmini pasta is getting a lot of attention recently especially among low carb dieters. It’s a low carb version of your favorite pasta and is healthier than the real thing. While typical wheat pasta contains 25 grams of carbohydrates per serving, Palmini pasta contains only 2 grams of net carbohydrates! Sounds amazing, right?

Read on to find out more about this new low-carb pasta alternative and why it’s becoming a popular food staple for keto dieters.

What Is Palmini Pasta?

Palmini pasta contains only 20 calories per serving with only 4 grams of carbs and 2 grams net carbs. It’s gluten-free and does not contain any sugar, which makes it perfect for followers of the ketogenic diet.

The pasta is derived from a vegetable known as the “heart of palm”, which is the edible bud of the cabbage palm tree. According to OA Foods, the maker of the Palmini pasta,

“Palmini is a pasta substitute made 100% out of a natural plant known as Hearts of Palm. When this plant is cut and cooked in the proper way, its resemblance to regular pasta is remarkable.”

After cooking the palm hearts, the vegetable is then cut into strands, similar to the shape of linguine pasta. Pamini Pasta is being sold in a 14 oz. can and 12 oz. pouch, which you can purchase at various stores online. You will also find these products at some of the major grocery stores across the United States.

How is Palmini Different from Regular Pasta?

The biggest difference between the Palmini Pasta and regular pasta is the carbohydrate content. Also, most of the regular pasta is made from wheat flour, but Palmini is made from a low carb vegetable and does not contain even a single amount of grain in it.

Related reading: What Are the Best Low Carb Vegetables?

This pasta is somewhat similar to other low carb pasta alternatives that are made from veggies. As stated by Amy Shapiro, the founder of Real Nutrition NYC,

“Think of it like zoodles, but made with a different veggie.”

Zoodles are noodles made from zucchini that contains only 5 net grams of carbs. Just like the Palmini Pasta, zoodles are a popular ingredient for some low carb pasta dishes.

Related reading: Low Carb Zucchini Spaghetti with Tomato and Feta

Nutrition wise, Palmini is totally different from the regular pasta. In one serving, you’ll get:

• Calories – 20
• Carbohydrates – 4 g (2g net)
• Fats – 0
• Fiber – 2 g
• Protein 2 g
• Sodium 140 mg
• Sugar – 0

You will basically get fewer carbohydrates with Palmini, which is why it’s a favorite pasta alternative among keto dieters. The pasta is also certified gluten-free, so it’s great for those with gluten intolerance or those suffering from Celiac disease.

Is Palmini Pasta Good for your Keto Diet?

Given its extremely low carb content, there’s no doubt that the Palmini pasta is good for your keto diet. Since the pasta is made from vegetables, it’s low in calories, which allows you to save on calories when eating your favorite pasta dish.

There is one drawback to it because it’s high in fiber and if you don’t normally have much fiber in your diet you could get some gas and bloating. Best to eat it only occasionally to start with until you see what effect it has on you.

If you are someone who is allergic to wheat, the Palmini pasta is also ideal for you even if you’re not following any low carb diet. Also, if you’re diabetic, then this pasta is healthier for you to consume than the regular wheat pasta which can raise blood sugar.

For those who are concerned about the product’s impact in the environment, the makers of the pasta stated on their website that they will not cut the entire palm tree when harvesting the heart of palms used in making the pasta. Therefore, the product is still agriculturally sustainable.

What’s the Best Way To Eat Palmini?

The best way to enjoy the Palmini pasta is to use it for one of your favorite pasta dishes. You can make it into a meat based spaghetti, carbonara, or any pasta dish that you like. Since the pasta is already cooked, you can simply heat it gently and mix with your preferred pasta sauce.

It’s also possible to use it as a noodle to make noodle soup, or other noodle dishes, such as Pad Thai.

What does it taste like?

Well it tastes just like canned hearts of palm. Some people dislike the taste straight from the can but others say that it has a similar taste to artichokes.  I don’t think it tastes bad at all. In fact when you combine it with a sauce it tastes just like regular pasta.

If you dislike the veggie taste there’s a solution. First, rinse the pasta with water so as to lessen its sodium content. Next, soak it in coconut milk to neutralize the smell. The makers of Palmini recommend soaking for up to 30 min, but the longer you soak the pasta, the better.

So if you have plenty of time to spare, try soaking it for several hours or if possible, overnight. After soaking in milk, rinse the pasta with water and leave to dry before cooking.

If you need inspiration for a pasta recipe, check out this Palmini linguine recipe below:

Palmini Linguine with Zucchini

Ingredients

• 1 1/4 oz. canned Palmini Pasta
• 2 cups coconut milk
• 5 sliced baby zucchinis
• 8 large sized, good quality shrimps
• 2 cups no added sugar tomato sauce
• 1 tablespoon chopped fresh basil
• 1 to 2 tablespoon avocado oil
• ½ chopped red onion
• ¼ cup coconut milk
• ¼ teaspoon chili flakes
• 2 cloves garlic, minced
• Himalayan salt and freshly ground black pepper to taste

Directions

1. Drain the Palmini pasta and soak in the 2 cups of coconut milk for at least one hour. You can soak longer if you’ve got plenty of time. If possible, soak the pasta overnight. This process helps to neutralize the acidity of the pasta so it will taste like pasta and not a vegetable. After soaking, drain the pasta and rinse with filtered water.

2. Heat a skillet on medium heat and add the avocado oil. Add the onion and sliced zucchinis. Sauté for 3 to 4 minutes until the vegetables take on a little color.

3. Then add the garlic and shrimps. Sauté for another minute.

3. Add the Palmini pasta. Pour in 1/4-cup coconut milk and the tomato sauce. Stir well and add the spices. Increase the heat and simmer gently for 10 minutes.

4. Place on your serving plate and serve. Enjoy!

Have you tried palmini pasta already? If so what did you think? Do let me and my readers know in the comments below.

Image by Eat Palmini

Keto Spicy Mixed Vegetables Recipe

keto spicy mixed vegetables

This recipe for Keto Spicy Mixed Vegetables is a good tasty way to get more low carb vegetables into your keto diet. Vegetables tend to get neglected on keto diets but it’s important to include them for all the essential alkaline minerals. Read more about the Keto-Alkaline Diet here.

There are many ways to incorporate vegetables into your keto diet. You can make them into a keto green smoothie,  salad or use as ingredients to some of your favorite low carb dishes.

For those who love spicy foods, this Keto Spicy Mixed Vegetable dish by Mahnoor Fauzan is a great one to try. While there is a longish list of ingredients it is actually quite quick to put together once you have all the spices to hand.

Another spicy recipe for you to try is this Keto recipe for Cauliflower Makhani Bites

You can always get creative with this recipe and use your own favorite veggies. Of course, you need to make sure to stick with the low carb ones.

Related reading: Boost Your Weight Loss Efforts With Veggies

Keto Spicy Mixed Vegetables

Ingredients

• 1 cup Baby Eggplant (aubergine)
• 1 cup Bell Peppers (organic are best)
• 1 cup Cauliflower
• 2 – 3 cups of Garlic Cloves
• 1-inch Ginger
• 2 Green Chilies
• 1 Tomato
• 1 tsp. Mustard Seeds
• 1 tsp. Onion Seeds
• 5 – 6 Curry Leaves
• ½ tsp. Garam Masala
• ½ Lemon Juice
• 1 tsp. Red Chili Powder
• 1 tsp. Coriander Powder
• 1 tsp. Turmeric Powder
• Himalayan salt to taste
• 2 tbsp. avocado or coconut oil

Directions

1. Chop the eggplant, peppers into cubes and the cauliflower into florets.

2. Chop the tomatoes and green chilies into cubes. Slice the garlic and ginger into thin slices.

3. In a bowl, add the mustard seeds, onion seeds, and curry leaves. In another bowl, add the turmeric, red chili, coriander powder, and salt.

4. Heat the oil in a medium pot and cook the dry spices first. Once the spices start popping, add the curry leaves.

5. Next, add the ginger and garlic, and then the green chilies.

6. You can now add the vegetables. Those that require a much longer cooking time must be added first, such as the cauliflower. You can then add the eggplant and cover the pot to allow these vegetables to be cooked.

7. Next, add the tomato and bell peppers. Then pour the powdered spices into the pot and stir well.

8. Add the lemon juice and cover the pot to cook. Add the coriander leaves and stir well.

9. Once the water dries out, turn off the flame and sprinkle over the garam masala. Stir well before serving.

Here is Manoor’s video demo of the recipe. She loves to share her keto creations.

Keto Egg Fast: Pros and Cons of the Diet

keto egg fast

The Keto Egg Fast is said to be the solution to weight loss plateaus. This short term diet is gaining popularity recently especially among those who have been following the ketogenic diet for quite a while and are no longer seeing any weight loss results.

The diet involves eating mainly eggs, butter, cheese, and other keto fat sources. But there are some people who have argued that this diet is a mere fad and won’t actually work. In fact, it could potentially lead to some harmful side effects. Let’s take a look at the pros and cons of the Keto egg fast to understand what this diet is all about and whether it’s good or bad.

What Is Keto Egg Fast?

Just like the keto diet, the keto egg fast is also a type of high fat, low carb diet. However, this diet is only short term and will usually last for only five days. Followers of the diet must only consume eggs, grass-fed butter, cheeses, and some other healthy fat sources within the five-day period.

Keto dieters who got stuck on a weight loss plateau and are no longer seeing any weight loss results often turn to this diet to break through it. Since it’s a fasting diet, it’s quite restrictive and is only meant to help people who wanted to break through their weight loss plateau. According to an article in Healthline,

“The purpose of an egg fast is to help you bust through weight loss plateaus. These are discouraging points in a weight loss plan where your fat loss stalls.”

There are also some people who use the diet to get into ketosis fast. They follow the keto egg fast at the start of their ketogenic diet.

The basic rule of the diet plan is to eat organic or pastured whole eggs, both whites and yolks for fat and protein. Along with this, dieters must also consume 1 tbsp. (15 grams) of butter or other healthy fat such as coconut oil or olive oil.

The eggs must be eaten within 30 minutes of waking up in the morning and an egg-based meal must be eaten afterwards every 3 to 5 hours even if you are not hungry. For every whole egg you consume, you can eat up to an ounce of full-fat cheese. You should be able to consume at least six whole eggs in a day.

Pros and Cons of Keto Egg Fast Diet

There are various versions of egg fasts that people do but as already mentioned the keto egg fast diet is a short-term diet intended to help those who have reached a plateau on their keto diet. It typically lasts for up to five days, which should be enough time to overcome weight loss plateau.

There have not been any scientific studies done on the keto egg fast yet. And while it may have benefited some people, there are also disadvantages that come with following this type of so called fast. Let’s take a look at its pros and cons:

Pros:

May reduce appetite – the diet is mainly about eating whole eggs, which is very filling. They are rich in protein and can make you feel full longer, which prevents overeating.

Can help with weight loss – the restrictive diet limits your food options, which naturally lower your daily intake of calories and may lead to weight loss.

Reduce insulin resistance – as a low carb high-fat diet, the keto egg fast may help to reduce insulin resistance, helping your body to manage blood sugar levels more efficiently.

Cons:

Comes with potential risks and side effects – the biggest disadvantage of the diet is that it comes with lots of potential risks and side effects, such as sleep issues, nausea, headaches, irritability, low energy, and many more.

May lead to nutritional deficiencies – Although eggs are full of nutrients eating only eggs for every meal is not a well-balanced diet and some say could lead to nutritional deficiencies if followed for longer than 5 days.

Disrupt digestive function – eggs don’t contain fiber so if your meal consists mainly of eggs, your body’s digestive function will be disrupted and you could suffer from severe constipation.

Related reading: How to Fix Low Carb Constipation

Hard to stick to: the diet is very monotonous, restrictive and boring so can be hard to stick to.

Temporary weight loss: any weight lost on the egg diet may only be temporary. Many people report that they put the weight back on once they go back to their usual way of eating.

Is the Keto Egg Fast Diet Safe?

There are lots of risk factors associated with the keto egg fast diet, which is why many experts would not usually recommend it.

The Medical News Today stated that although eggs are a healthy source of protein, they have to be eaten moderately because they are high in cholesterol. This seems irrelevant because in a different article they report that there is little evidence, if any, that there is a relationship between cholesterol found in food and heart disease or blood cholesterol.

According to the article,

Some research has indicated that eating eggs in high quantities may increase the risk of certain medical conditions.

Aside from the many side effects that come with following a very low carb diet, the egg fast diet could also put you at risk of depriving yourself of some important nutrients. Although eggs are truly healthy, you simply cannot survive on them alone.

You also need to feed your body with other important nutrients found in fruit and vegetables order to stay healthy. Some versions of the egg fast do include them.

In addition evidence based Healthline has also indicated that the diet is not suitable for people suffering from eating disorders, diabetes, and those who have their gallbladder removed.

Safer Alternative to Breaking a Plateau on Keto

There are just so many risks and side effects associated with the keto egg fast diet and in my view the benefits are just not worth these risks. So if you have reached a weight loss plateau while on keto, you’re probably wondering what other alternatives you have aside from the keto egg fast. Plateaus happen due to various reasons and here are some other ways on how you can break it:

Change your calories – try to change your meal plan while making sure that you stick to eating low carb, moderate protein, and high fat.

Exercise often – sometimes, the reason why people hit a weight loss plateau is that they are eating too much and not getting enough exercise. So try to find time to exercise while following the keto diet.

Related reading: Burn Some Body Fat With Bodyweight Exercises

Intermittent fasting – try to incorporate intermittent fasting on your keto diet. When you fast, your body could go into deeper ketosis and will start burning more fats for fuel.

Related reading: 5 Bad Weight Loss Habits That Can Sabotage Your Efforts

Conclusion

Just because the keto egg fast diet is promoted on social media these days does not really mean that it’s good for you. As stated above, this short-term restrictive diet comes with many risks and side effects and are just not worth it.

If you’ve reached a plateau on your keto diet, there are other alternatives in which you can break the plateau. They are much safer and have no harmful risks and side effects.

Low Carb Cookie Dough Easter Eggs

low carb cookie dough Easter eggs

What about making Low Carb Cookie Dough Easter Eggs this year? The Easter holiday is one of the most anticipated events for kids not only because of the Easter egg hunts but also because of the Easter egg chocolates!

Unfortunately children cannot resist them and end up eating far too many of them. They are full of sugar which is so very unhealthy. Making your own Easter eggs is fun and something that you can do with the little ones!

Related reading:  Coconut Oil Is Not Poison But Sugar Is!

For those following a low carb diet this gluten free, sugar-free chocolate Easter eggs recipe from Brenda, The Sugar Free Mum, is ideal. These chocolate-coated eggs are filled with sugar-free cookie dough that’s luscious and creamy, and are definitely hard to resist!

Look for chocolate chips that have been sweetened with stevia, a zero carb sweetener like Lily’s Dark Chocolate Chips, or the newer Allulose like these Know Better Chocolate Chips.   You can find out more about Allulose in this article.

Related reading: 4 Best Natural Low Carb Sweeteners

Looking for more low carb and Keto friendly recipes for Easter?  Check out my round up of tasty dishes here >> Keto Friendly Recipes For Easter

Low Carb Cookie Dough Easter Eggs

Ingredients

• 1 cup coconut flour
• 1 tsp. coconut liquid Stevia
• 1 tsp. natural vanilla extract
• 1/2 cup softened grass-fed butter
• 1/2 teaspoon Himalayan salt
• 1/4 cup unsweetened coconut milk
• 4 oz. sugar-free chocolate chips
• 8 oz. cream cheese, room temperature (preferably organic)

Chocolate Coating:

• 8 oz. sugar-free chocolate
• 1 tbsp. grass-fed butter

Directions

1. Blend the butter, cream cheese, unsweetened coconut milk, liquid Stevia, vanilla extract, and salt. Taste and add more sweetener if needed. Add the coconut flour and stir in chocolate chips.

2. Press the dough into Easter egg molds or any oval-shaped molds. Lay on a baking sheet lined with parchment paper and freeze for up to 30 min.

3. To prepare the coating, carefully melt the butter and chocolate together. Stir until smooth.

4. Pour about 2 teaspoons of the chocolate coating into the molds and insert the frozen cookie dough. Pour additional chocolate coating to cover.

5. Gently remove with a fork while tapping excess chocolate. Arrange on a baking sheet that’s lined with unbleached parchment paper.

6. Refrigerate to harden the chocolate. It is best to keep the chocolate eggs refrigerated until they are ready to serve to prevent them from melting.

Here’s Brenda’s video demo of the recipe:

low carb

Recent Posts

No excuse: Cardio pump workout for healthy body

Khloe Kardashian has been hitting the gym hard and has not been letting herself slack, no matter what is going on in her life,...
keto diet

How A Keto Diet Can Ease Joint Pain

Many people are finding that a keto diet can ease joint pain because it can reduce chronic inflammation in the body. Inflammation is an...

Keto Friendly Recipes For Easter

You’re probably looking for some inspiration to come up with your own keto-friendly recipes for Easter. As you know, Easter is just right around...
keto chocolate silk pie

12 Impressive Low Carb Desserts For Valentine’s Day

Here's my roundup of delicious and impressive low carb desserts you can serve on Valentine’s Day.  It is after all the perfect time to...
lose weight on keto without exercise

Can You Really Lose Weight On Keto Without Exercise?

One of the things that I keep hearing people say is that you can lose weight on keto without exercise.  For most people, adopting...