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Low Carb Braised Cabbage with Goats’ Cheese

low carb braised cabbage

Cabbage is a really healthy vegetable that does not get the attention it deserves. If you think you don’t like cabbage then do try this recipe for Low Carb Braised Cabbage with Goat’s Cheese and I think you’ll be surprised.

Cabbage is a cruciferous vegetable which means it’s good for your liver. It contains natural plant chemicals that stimulate both Phase 1 and 2 detoxification enzymes in the liver and the gut to help keep you healthy.

It’s also low carb as well as being low calorie so very suitable for a keto diet especially the Keto Green or Keto Alkaline Diet.

This dish is simple and easy to make but it goes well with some plainer meat dishes. The goats cheese, hazelnuts and parsley oil transform it into something more special.

The recipe is based on one that I saw in a weekend magazine produced by Waitrose one
of the UK’s supermarkets.

Low Carb Braised Cabbage with Goats’ Cheese

Serves: 4 as a side dish

Ingredients

  • 40g grass-fed butter
  • 1 pointed spring cabbage, outer leaves removed, halved length ways
  • 200ml fresh vegetable stock
  • 60g goats’ cheese
  • 40g good quality hazelnuts, lightly toasted and roughly chopped
  • 4 tbsp extra virgin olive oil
  • 2 garlic cloves, crushed
  • ½ x 25g pack flat leaf parsley, finely chopped

Directions

1. Put the butter in a large saucepan and place over a medium-high heat. When the
butter is sizzling, add the cabbage placing it cut-side down.

2. Fry for 5-6 minutes until lightly golden. Pour in the stock and cover with a lid.
Reduce the heat to medium-low and cook for 16-20 minutes until tender. Test with a
sharp knife.

3. While the cabbage is cooking mix together the olive oil, crushed garlic and parsley
and set aside.

4. Remove the cabbage and place on a large serving plate. You can keep any stock for
soup. Cut out the cores from each cabbage half and break the leaves apart. Season well
with the salt and pepper and spread the cabbage leaves out over the plate.

5. Scatter the goats’ cheese and hazelnuts on top. Drizzle the parsley oil over the
top and serve immediately. Enjoy!

This Low Carb Braised Cabbage dish would be good to serve with any of the main meal Keto Friendly recipes for Easter that I compiled.

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 the corner.

And just like Christmas and Thanksgiving, it is usually during this time that people gather around and indulge in their favorite treats.

If you’re following a low carb diet like keto, there’s really no need to deprive yourself of your favorite Easter treats. In fact, most of the traditional Easter dishes that you know can be made keto-friendly.

Below is a roundup of some of the most delicious keto-friendly recipes to serve during your Easter dinner. You can gather ideas from this list and come up with your own Keto Easter menu. These recipes might be modified but they are absolutely delicious and no one will notice that they are actually low-carb!

Keto Friendly Recipes For Easter

1. Keto Cranberry Glazed Ham

low carb cranberry glazed ham recipe

The classic glazed ham is one of those dishes that are traditionally served during Easter. This Cranberry Glazed Ham from Carolyn at All Day I Dream About Food would make for a great inspiration for a low carb Easter ham.

It makes use of a low carb cranberry glaze that complements the ready cooked ham so well. Plus, it’s less sugary than the traditional glazed ham, yet it’s absolutely tasty and something that everyone will surely love! This recipe makes use of a 4 to 6 lb. cooked ham so it’s perfect if you’re feeding a large crowd.

2. Succulent Keto Slow Cooked Easter Lamb

keto slow cooked lamb
Lamb is a traditional Easter meal for many cultures. Although the custom has been attributed to Christians making it a symbol of Jesus being the “lamb of God”, it is thought to have its roots in early Passover observances before the birth of Christianity.

This recipe for a leg of lamb done in a slow cooker from Craig Clarke the keto cook behind ruled.me certainly helps to keep the meal fairly stress free. It’s flavored with whole grain mustard, thyme, mint, rosemary and garlic which make for a very tasty dish.

Done this way the lamb is super tender. I love spring lamb so I can’t wait to try it out.

3. Keto Herbed Butter Roasted Chicken

keto friendly Easter recipe

While most of the traditional Easter dinners are centered on a glazed ham, you could have a tasty roasted chicken if just want a simple small family meal. It’s something that everyone will love. Plus, it’s tasty, affordable, and easy to prepare!

This Herbed Butter Roasted Chicken by Kyndra Holley from Peace Love and Low Carb would be a great recipe to try. It’s very flavorful, thanks to the generous amount of butter and seasoning slathered all over the meat. What’s more, the crispy chicken skin will make this dish even more tempting for your guests!

4. Low Carb Cheesy “Potato” Casserole  (faux potatoes)

keto friendly Easter recipes

Your Easter dinner menu won’t be complete without some cheesy potatoes to go with your glazed ham or roasted chicken. Since you can’t have real potatoes on your low carb diet, you can use other low-carb alternatives.

This Low Carb Cheesy “Potato” Casserole from Sarah, blogger at My Montana Kitchen, uses daikon radish (aka oriental radish, mooli radish or white radish). This vegetable has a very subtle flavor that is somewhere between the taste of radish and potato.

It’s a cruciferous vegetable and is often used on detox diets as they can help to boost the liver detox enzymes. The mild tasting radish is also said to be good for the kidneys.

This decadent side dish is delicious and creamy, and tastes just like the original cheesy potato recipe!

5. Low Carb Cheddar Bacon Cauliflower “Potato” Salad

keto friendly recipes for Easter

A “faux potato” cauliflower salad is another delicious side dish that can go well with your glazed ham or roasted chicken. This Cheddar Bacon Cauliflower Potato Salad by Karly Campbell of That Low Carb Life is loaded with cheddar and crispy bacon.

Both the cheddar cheese and bacon are low in carbs but high in fat, which makes them a perfect fit for your keto diet. While this cauliflower potato salad does not exactly taste like the real potato salad, it is certainly delicious and will surely be a favorite of your guests.

6. Low Carb Braised Cabbage with Goats’ Cheese

low carb braised cabbage
You just have to have a green vegetable dish to serve to get those alkaline minerals into you when you’re eating keto style. Cabbage is very low carb and so healthy too.

This braised cabbage recipe with goat’s cheese, hazelnuts and parsley oil is really tasty and takes cabbage to another level. Do give it a try.  

7. Easter Low Carb Frittata

keto frittata

Frittatas are egg-based recipes that originated in Italy and are somewhat similar to omelets. Traditionally, the recipe is made with meats, cheeses, vegetables, and eggs.

This Easter Frittata from Martina at Ketodietapp is a great recipe to add to your menu. It’s made with low-carb ingredients, such as goat cheese, asparagus, herbs, pancetta or bacon, and eggs.

It seems like a lot of ingredients when you look at the recipe but it really does not take much time to whip up. What’s more you can binge on this dish without the fear of going out of ketosis.

8. Keto Pesto Stuffed Mushrooms

keto pesto stuffed mushrooms

Both adults and kids will surely love munching on these Pesto Stuffed Mushrooms from Craig Clarke the blogger behind Ruled.me. So if you are looking for some inspirations of a low carb appetizer for Easter, this recipe would be perfect.

They will not take up much of your time to make and will only require four basic ingredients – mushrooms, bacon, cheese, and pesto! Of course, you can always experiment and come up with your own version.

For example, you can use button mushrooms instead of the cremini mushrooms used in this recipe. And if you have more time to spare, consider making your own homemade pesto.

9. Keto Deviled Eggs

keto devilled eggs

The Classic Deviled Eggs are a truly fun Easter recipe that both adults and kids will love. For a low-carb twist, take inspiration from these Keto Egg Deviled Eggs recipe from Mellissa Sevigny over at I Breathe I’m Hungry.

She used these eggs as part of her keto egg fast but I’m not recommending that you do that. (I feel another blog post coming on!) The deviled eggs recipe is fine but the egg fast is not a balanced diet and there are other ways of getting back on track if your keto diet stalls.

If you don’t have the luxury of time to prepare meals for your Easter Dinner, this is a recipe that you may want to try. It requires only a handful of ingredients and will take absolutely less time to prepare!

10. Low Carb Strawberry Shortcake

low carb strawberry shortcake

Doesn’t this strawberry shortcake look delicious? It’s a really impressive looking dessert to serve to your Easter dinner guests and who would ever believe it’s low carb?

It may take some time to put together but if you can get some fresh ripe organic strawberries your effort will definitely be worth it.

Regular strawberries are one of the most pesticide sprayed fruit there is and come top on on EWG’s 2019 Shopper’s Guide to Pesticides in Produce.

This Low Carb Strawberry Shortcake dessert from Kim, the blogger at Carb Maven, is made with almond flour, which is one of the best low carb flour alternatives. Its base is absolutely moist and goes perfectly well with the heavy cream and strawberry toppings.

11. Sugar and Dairy Free Keto Easter Eggs

keto Easter eggs

Having some healthy chocolate Easter eggs for your Easter dinner menu is a must and a fun idea. These egg-shaped chocolate eggs will make for a perfect mini dessert that the little ones will surely love!

You can have a low carb version of this popular Easter treat inspired by Libby over at Ditch the Carbs.  These Keto Easter Eggs are made with shredded coconut, coconut oil, coconut cream and dark chocolate.

So even if you’re on the keto diet, you’ll not feel guilty indulging in these mouthwatering chocolate desserts!

12. Keto-Friendly Easter Bunny Cake

keto friendly recipes for Easter

Add more fun to your Easter dinner menu with this tasty Easter Bunny Cake from Leesha at Mayhem in the Kitchen.

The cake is made from almond flour and other low-carb ingredients, such as Stevia and salted butter. It’s then decorated with sweetened flaked coconuts and low carb icing that’s made with cream cheese, butter, and erythritol.

You can follow your own recipe to come up with the low carb cake and follow the recipe when making the bunny. This dessert might look sinful on the outside but it’s absolutely keto-friendly!

So you see it’s not difficult at all to find keto friendly recipes for Easter at all. As more and more people are finding the huge benefits of a keto diet more and more bloggers are creating recipes that are both easy to make and very tasty. Enjoy your healthy Easter!

Keto Pizza Casserole Recipe

keto pizza casserole

Pizzas are among those foods that people often find hard to give up when starting a low carb or keto diet. A thick pizza crust can have up to 30 grams of carbs, which is definitely not ideal for your diet.

So, if you are a pizza lover, the best way to get the taste of your favorite food now that you’re going low carb is to make it into a casserole. This Keto Pizza Casserole from Dot is very delicious and will surely be loved by everyone, whether they are on the keto diet or not.

Olive oil tips

I’ve made a few tweaks to the recipe as usual to make it even healthier for keto such as using avocado or coconut oil for sauteing instead of olive oil.

They both oils have a higher smoke point than olive oil. Many health experts say that olive oil should not be heated to above 180C (356F) and who knows what temperature you reach when you use it to sauté.

In fact, many say that if you want the health benefits of olive oil you should not heat it at all. Keep it for your salads or pouring over vegetables.

Switch it up notes

If you want a change from pork you can use grass-fed ground beef or free range turkey mince instead. You can of course top it with some low carb vegetables instead or as well as the pepperoni if you like. Just make sure you saute them first to soften before you put it in the oven.

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Keto Pizza Casserole Recipe

Ingredients

• 1 cup shredded Mozzarella cheese
• 1 cup low-carb pizza sauce
• 1 tablespoon Ghee or other healthy fat
• 1 tablespoon avocado or coconut oil
• 1½ pounds ground good quality pork sausage removed from casing
• 2 cups sliced mushrooms
• 2 ounce pepperoni slices
• 2 diced plum tomatoes
• 2 tablespoons sliced basil leaves
• Pinch of Himalayan salt  (regular sea salt contains plastic fibers so avoid)

Directions

1. Preheat oven to 400F (200C).

2. Grease your casserole dish with a little ghee and set aside.

3. In a large skillet, cook the ground sausage and make sure that you break the meat into pieces.

4. While the meat is cooking, heat a small saucepan and add the pizza sauce, diced tomatoes, and the sliced basil leaves. Cook until the sauce is fully heated.

5. Once the sausage is cooked, place the meat on paper towels to drain.

6. Wipe the skillet you used for cooking the sausage and heat the avocado oil in it. Add the mushrooms and sprinkle with a pinch of salt. Sauté until the mushrooms are softened and browned. Remove any excess liquid.

7. Place the sausage in a casserole dish making sure that you spread it evenly. Top it with the mushrooms. Pour on the sauce and spread evenly. Sprinkle with Mozzarella cheese and then arrange the pepperoni slices on top.

8. Bake the casserole for 20 – 25 minutes or until the Mozzarella cheese is melted.

9. Serve and enjoy!

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

Is the Eco-Keto Diet better than Keto?

eco-keto

Been seeing and hearing things about the Eco-Keto diet? Seems it’s all the rage right now and is among the top diet trends this 2019. It basically follows the same principle as that of the keto diet except that it’s more eco-friendly, hence the name.

While the ketogenic diet is truly fast and effective when it comes to losing weight, a lot of people argued that it’s damaging to the environment due to its lack of sustainability. It is for this reason that some followers of the keto diet have switched to the eco-keto diet. But is this diet better than keto? Read on to find out.

What is the Eco-Keto Diet?

The “eco” in the eco-keto refers to “eco-friendly”. Unlike the typical keto diet, this diet shuns the eating of meat products. Instead, it focuses on plant-based proteins. As such, it minimizes the impact on the environment while still helping you to stay in ketosis.

The meat industry has been getting lots of criticism over the past few years because of its environmentally harmful practices and lack of sustainability. So, the eco-keto diet encourages followers to eliminate meat from their diet although some are saying you don’t have to go vegan to make the keto diet more eco-friendly.

The trend for more plants is similar to the Keto-Alkaline diet and Dr. Will Cole’s ketotarian diet, a flexible and mostly plant-based alternative to the original keto diet.

Related reading: Is the Ketotarian Diet Better than Keto?

According to Adam MacDougall, an Australian health and fitness economist and former professional rugby league player,

“The Eco Keto diet is similar to the Ketotarian diet in that it’s largely plant-based and revolves around a low-carb, high-fat approach. This version of the diet is a little different as there is a strong push for sustainability so followers eat mostly plant-based foods, shop locally and opt for cruelty-free products. “

It is not only the ketogenic diet that has an eco-friendly version. The Atkins Diet, another popular low-carb diet, also comes with an eco-friendly alternative, called the “Eco-Atkins Diet”.

Just like the Eco-Keto, the Eco-Atkins diet does not include any meat. Since it’s a high-protein diet, followers of the Eco-Atkins diet must obtain their protein from plant-based sources. The plant-based products may include coconut oil and pea proteins, both of which are allowed and encouraged on the Eco-Keto.

The diet requires eating different portions of calories to maintain a healthy weight:

43% consists of vegetable fats, examples are avocado oil, olive and coconut oil.

31% consists of proteins, examples are nuts, seeds, beans, lentils, etc.

26% consists of carbohydrates that are mainly fruits and vegetables.

How to Switch to an Eco-Keto Diet

If you’re already following the ketogenic lifestyle and you wanted to switch to eco-keto. Here are three things that you can do:

Avoid eating meat – as a high-fat low-carb diet, the ketogenic diet allows the consumption of grass-fed meat, which is where most of the calories from fat can be obtained. But if you’re going to switch to eco-keto, you should really totally stop consuming meat.

Aside from the fact that a lot of red meat is said by some to not be good for the heart or the bowel, it can also increase your impact in the livestock industry.

There are lots of plant-based meats that you can eat instead but my advice is to make sure they don’t contain gluten, soy or GMOs. They are made entirely from plant-based ingredients but their taste is almost similar to your favorite meat. Not sure that vegans really relish the idea of eating something that tastes like meat!

Shop local – going local is a great way to reduce carbon footprint, regardless of the type of diet that you follow. Whether you’re buying fresh produce, cheeses, and other ingredients, always opt for local products.

The further that your food will travel to reach you, the more fossil fuel is used, which will have a greater impact on the environment. Remember, the eco-keto is all about being eco-friendly so the goal is to minimize environmental impact.

Opt for cruelty-free products – when shopping for foods to eat on your diet, always choose those food products that were produced without harming any animals. As for the local produce and fresh ingredients, always choose those that are certified organic.

Eco-Keto Diet Meal Plan

Considering the things above, you might be wondering what should your daily diet look like. To give you an idea, here’s a sample meal plan:

Breakfast: 1 organic egg or 1 tbsp. almond butter with 1 slice of wholegrain toast (yes much to my surprise wholegrain is allowed but check you stay in ketosis) or vegan protein and a non-gmo soy smoothie

Lunch: 1/4 firm tofu with vegetables or salad made up of greens, avocados, olives, cucumbers, walnuts, red wine vinegar, and Parmesan cheese

Dinner: You can eat vegetables and some grains but make sure you don’t go beyond your daily carb limit. An example is crispy tofu with a small amount of brown rice

Snacks: Eat coconut yogurt, seeds and nuts for your snacks, which count towards your daily protein and fiber intake.

Health Benefits of Eco-Keto

Since the eco-keto is based on the same principle as that of the original ketogenic diet, its health benefits are similar as well. Among these are:

Weight loss – one of the biggest benefits of eco-keto is in helping people to lose weight. Since it consists mainly of fruits and vegetables, it has high levels of fiber that can help to make you feel full easily. As such, overeating can be minimized, which aids in weight loss.

Feeling full longer – because of the high fiber content in eco-keto, you’ll feel full longer since it usually takes longer to digest these foods. This is very important if you’re trying to lose weight because it prevents you from overeating.

Helps control diabetes – One of the keto diet’s biggest benefit is perhaps its ability to control diabetes. You’ll also get the same benefit from eco-keto. The diet consists mainly of fruits, vegetables, whole grains, and legumes, and these are good for people suffering from diabetes. It lowers your insulin level and stabilizes your overall blood sugar level.

Should You Switch to Eco-Keto?

There’s no doubt that the eco-keto is better than the typical keto diet especially when it comes to protecting the environment since it encourages you to go eco-friendly. However, Sydney-based dietitian Melissa Meier pointed out that the diet comes with potential risks,

“as a hybrid of the restrictive vegan and ketogenic diets, the risk of several nutrient deficiencies in eco-keto is very high. By drastically cutting carbs, you’re likely to feel fatigued and lethargic, which makes it hard to sustain. On top of minimizing carbs, your protein options are limited on the eco-keto diet, which could leave you feeling very hungry.”

So before you decide to switch to the eco-keto diet, it’s highly recommended that you seek advice from a Functional Medicine or Naturopathic doctor, certified nutritionist or dietitian. They can help to optimize your nutritional intake and prevent any harmful side effects.

Low Carb Coffee Flour Fat Bombs

coffee flour cacao fat bombs

This low carb recipe for coffee flour fat bombs is one way of using this latest superfood flour. Coffee flour is one of the latest flour alternatives to hit the market recently.

Related reading: What is Coffee Flour and is it Keto?

This gluten free flour is made from the discarded coffee cherry pulp and is said to be loaded with nutritional benefits.

Recently studies have shown that an extract of coffee berries can increase brain-derived neurotrophic factor (BDNF), This is good news because researchers have discovered that those with the highest BDNF levels had a 50% reduction in Alzheimer’s disease risk.

Dr Perlmutter, Board-Certified Neurologist and author, says this about coffee fruit extract:

It contains chemicals called procyanidins which are known to protect brain cells, as well as a unique profile of polyphenols that may well relate to its ability to raise BDNF so dramatically.

So, adding coffee flour to you diet is an excellent thing to do. It’s know that diet and lifestyle plays a huge part in preventing Alzheimer’s and other dementias and it’s never too early to start protecting your brain.

Having only 1 gram of net carbs for every tablespoon, this flour is a great ingredient to use for your keto-friendly desserts. These Low Carb Coffee Flour Fat Bombs make a great keto snack.

Coffee flour has a combination of bitter and tart flavor, which makes for a perfect treat. These fat bombs based on a recipe by Carly Sullivan are also made with other keto-friendly ingredients, such as cacao, coconut, nuts, and seeds.

Related reading: A Quick Guide to Keto Fat Bombs

Coffee Flour Fat Bombs

Ingredients

• 1 cup almonds
• ½ cup macadamia nuts
• 2 tablespoons hemp seeds
• 1/4 cup sunflower seeds
• 2 tablespoon coffee flour
• 1/4 cup cacao powder
• 1/4 teaspoon Himalayan salt
• 3 tablespoons melted coconut oil
• 3 tablespoons melted cacao butter
• 3 tablespoons coconut butter, softened and melted
• 1/2 teaspoon natural vanilla extract
• Stevia to taste

Optional Addition

• 1 scoop Perfect Keto collagen  (optional)

Directions

1. In a food processor or high-powered blender, combine the macadamia nuts, almonds, hemp seeds, and sunflower seeds. Pulse until they are finely chopped.

2. Add the coffee flour, collagen if using, cacao powder, and Himalayan salt. Pulse a couple times more to combine all ingredients.

3. Add the coconut oil, cacao butter, coconut butter, vanilla, and stevia. Blend until the ingredients start to clump together. Taste the mixture. Add more stevia if you want it sweeter.

4. Line your baking sheet with parchment paper or wax paper. Using a scoop, scoop the mixture and shape them into balls, similar to the size of a ping-pong ball.

5. Place in the fridge and leave to chill for an hour.

6. Enjoy!

7. Any leftover fat bombs can be stored in an lidded container in the fridge for a couple of weeks but I doubt they’ll remain there that long!

What is Coffee Flour and is it Keto?

coffee flour

Coffee flour is getting quite a lot of buzz lately and even keto dieters are showing interest in this type of flour. Because of its slightly fruity flavor, the flour can be made into pastries and other sweet recipes and can help boost your fiber intake.

Packed with nutrients, coffee flour is preferred mostly by health-conscious individuals who are looking for a healthier alternative to their usual flour. But is this flour ideal for the ketogenic diet? Read on to find out.

What Is Coffee Flour?

Coffee flour, the latest superfood, is exactly what it sounds like – flour that’s made of coffee. There are two different types of the flour. One is made from discarded coffee cherries and the other is made from beans.

The first type of flour is made from leftover coffee cherry pulps that are often discarded during coffee production. Your favorite cup of coffee is made from those beans encased in red cherry fruit.

The second type of coffee flour is made from green coffee beans except they are roasted at a much lower temperature. This flour does contains caffeine. If you were to bake muffins with it, a muffin that contained about 4 grams of green coffee bean flour would contain about as much caffeine as a cup of coffee.

Coffee is rich in antioxidants, but since the beans are often exposed to high temperature during roasting, the antioxidant benefits are lessened. According to Keri Grans, a New York-based nutritionist,

“The Coffee flour is made from green coffee beans [beans that have yet to be roasted], same as in regular coffee. However, they are roasted at a much lower temperature than typical coffee beans are and then ground into a flour. Instead of being roasted at 400 degrees Fahrenheit, the beans used in coffee flour are roasted at 300 degrees or below.”

Typically, the flour is incorporated to pastries and other bread-based items, such as pancakes, waffles, cookies, muffins, and bread. And although they are made from coffee, the baked goods will not really taste like coffee. The flour can also be made into spreads, sauces, smoothies, and added into soups, pasta dishes, etc.

Nutrition Facts of Coffee Flour

The flour is packed with nutrients making it a healthy alternative to your usual flour. One tablespoon contains 6 grams of fiber and provides 4% calcium, 14% potassium, and 15% iron. It only has 35 calories for every serving. What’s more, the cherries used to make the flour are a great source of antioxidants that can help boost your immune system.

For the second type of flour, the processed used in producing the flour allows the coffee to retain its chlorogenic acid or CGA. This is a type of antioxidant that appears to modulate how fast the body would break down glucose. It does contain caffeine which the flour from the coffee cherries does not.

As stated on Eater.com,

“The process involves par-baking green coffee beans at a relatively lower temperature for a short period of time, which retains the CGA that’s typically lost in the regular coffee roasting process. The resulting light-colored beans are no good for brewing and drinking, so instead, it’s made into a finely milled flour that has up to four times as much CGA as regular roasted coffee beans.”

The flour is also a great source of fiber, including soluble and insoluble fiber that supports proper digestion. In fact, this is the flour’s biggest health benefit. Depending on the serving size, the flour can supplement your diet since it’s a great source of protein and antioxidants. What’s more, the flour is gluten-free, sodium-free, and vegan. In fact, it covers almost all of your daily dietary needs!

Is Coffee Flour Ideal for Keto?

The coffee flour is definitely healthy. But is it great for keto?

The flour is actually low in fat, which makes it ideal for those who are cutting back on fats. Compared to almond flour and coconut flour, which are both low carb flour alternatives, coffee flour is much lower in fat. So what does this mean for a keto dieter?

If you are following a low carb ketogenic diet, adding low-fat flour to your diet is not really a problem. However, you cannot expect coffee flour to help with your daily fat intake. You can instead get your fats from other sources, such as coconut oil, avocados, and some other fats that are great for a low carb diet.

Rich in Fiber

In addition, the flour is packed with fiber. As mentioned, the coffee flour’s biggest benefit is that it’s a great source of soluble and insoluble fiber. One tablespoon has 5.2 grams of fiber (1.8 g soluble and 3.4 g insoluble). Fiber is important in any healthy diet plan, most especially in the keto diet where constipation is a common problem.

The high amount of insoluble fiber in the flour reduces its digestible carbohydrates. Although one tablespoon of the flour contains 6.5 grams of carbs, the insoluble fiber will not be absorbed by your body and can be deducted to the total carbohydrate count.some

Adding Coffee Flour to Your Keto Diet

If you’re going to incorporate the coffee flour to your favorite low-carb pastry, consider combining it with other low carb flour alternatives, such as almond flour. Use ingredients that are rich in healthy fats, such as coconut oil, butter, etc.

The flour is highly versatile and can replace around 10 – 20% of the typical flour used in recipes. Its nutty taste goes well with most of the baked goods, such as cakes, cookies, muffins, etc.

You can make these Low Carb Coffee Flour Cacao Fat Bombs with it or you could add it to your keto smoothie for added flavor and a fiber boost!

It may take a lot of experimenting before you can figure out how much coffee flour you can include in your low-carb recipes. Also, the flour has a slightly bitter and nutty taste and might give a much darker color to your baked goods, so this is something to consider when experimenting.

Caffeine in Coffee Flour

You might be wondering if you can still get your caffeine fix from the flour. Well, the flour made from the coffee cherries contains about 62 mg caffeine per tablespoon whereas the flour from the green beans contains about 200 mg per tablespoon.

Conclusion

Overall coffee flour is a healthier alternative to some of the other types of flour on the market but one thing to remember is that coffee crops get sprayed with with more pesticides than most and the majority of coffee flours are not organic.

Although much lower in fat compared to other flour alternatives, adding it to your keto diet is not really a problem for as long as you keep it minimal. It’s a great way to boost the nutritional value of your keto recipes without having to sacrifice the flavor.

Is The Keto Diet Bad For Some People?

keto diet bad

“Is the keto diet bad for some people?” is a question I see being asked in some of the online health groups. The Keto Diet is no doubt one of the most popular diets today for weight loss and numerous other health benefits but it’s not right for everyone.

This high fat, low carb diet forces your body to go into the state of ketosis. In this state, your body starts converting fats into energy instead of glucose.

Since the diet has virtually no carbs, your body will not have all the highs and lows that lead to cravings, energy crashes, and hunger pangs. Instead, your blood sugar will remain stable and your body starts losing excess weight fast.

While the keto diet has the potential to benefit a lot of people, the diet may not be suitable for some who have certain conditions.

Keto Diet Safety

Remember that when making such significant changes in your eating habits, there are particular issues that you should be mindful about. The ketogenic diet is an extremely low carbohydrate and high healthy fat based nutrition plan. Just like with any type of diet, it also comes with potential risks.

Before you decide to follow the ketogenic lifestyle, it’s highly recommended that you first speak to your doctor,  Naturopath,  dietitian, or registered nutritionist to be sure you do not have any condition that the diet would not be suitable for.

According to Dr. Alan Barclay, Accredited Practicing Dietitian and Research Associate at The University of Sydney,

‘Cutting out carbs without advice can be dangerous, and can put you at risk of deficiencies in the long-term.”

There are also situations where, if you are taking medication, it should be monitored or changed while on the diet. The keto diet causes the body to let go of excess water during the first few days, which can cause some medications to become more concentrated in the blood, potentially rising to uncomfortable or even toxic levels.

To be sure, speak to to your physician or specialist about the effects of the diet on your medication.

Is The Keto Diet Bad For Some People?  

It’s important to remember that there’s not one diet that can work perfectly for everyone. In the case of the ketogenic diet, there are certain conditions that people have where long-term keto diet may not be appropriate. Let’s take a look at the main ones here.

Thyroid Conditions

There is a lot of controversy among health professionals over the effect  the keto diet has on the thyroid gland and its hormones. Writing on HealthLine Ryan Raman, MS, RD states that based on some research eating too few carbs may lower your thyroid hormone levels.
Dr Alan Christianson states that the ketogenic diet has been shown to slow thyroid function in both children and adults. No doubt about it.
On the other hand Dr Jockers states:

this style of eating encourages a healthy metabolism by burning off excess fat and stabilizing blood sugar levels. Without going into too much detail, a ketogenic diet simply enables the body to function at a much more efficient level and this may allow for a more balance production of thyroid hormones.

It is important he says to have adequate calories and the nutrients needed for proper thyroid function.

Dr Anna Cabeca also states that there is a lot of conflicting information regards the keto diet and hypothyroid conditions but there isn’t a lot of it. She does however say this about  her Keto-Green diet

Many of these Keto-Green differences specifically address the potential concerns that someone having thyroid disease might otherwise have with trying a traditional ketogenic diet.

Her Keto-Green program focuses on “clean” and organic foods, 56-70% healthy fats, 20% clean and organic protein and 5-10% slow-burning carbs such as green veggies. Eating enough green vegetables helps to keep you alkaline and provide fiber which is important if you have a thyroid condition.

Kidney stones and kidney diseases

Being in Ketosis can increase the acidity of the urine which if you are prone to kidney stones can lead to the promotion of uric acid and kidney stones. It is possible to combat this by adding some potassium citrate to your diet.

Do not attempt the keto diet if you have any kidney or pancreatic disease as the protein content would be too high. 

Pregnancy

Although you’ll see recommendations to avoid the keto way of eating during pregnancy others say it could be acceptable.

As stated on Women’s Health Mag website Christine Greves, M.D., a board-certified ob-gyn at the Winnie Palmer Hospital for Women and Babies says “At this point, there’s very little known about its effects on the developing fetus”.

On the other hand Dr Anthony Gustin, a Functional Medicine Practitioner, points out that the keto diet is helpful for getting pregnant especially for women with polycystic ovaries.

I wrote an article about the Keto Diet being able to improve fertility here.

And, as for following the diet during pregnancy, Gustin says “It appears ketosis happens naturally quite often in women who are pregnant, especially in the late stage pregnancies”.

“Fetuses require both glucose and ketones to grow, so a balance is key. What’s important is to ensure the mother has normal blood sugar levels and is getting enough calories”.

Dr. Michael Fox, fertility specialist at the Jacksonville Center for Reproductive Medicine who has not only been recommending a low-carb ketogenic diet for 17 years to his infertile patients but also to all his patients who become pregnant, states:

It is completely safe for women to be eating a ketogenic diet in pregnancy. Women in ancient times were certainly ketotic during pregnancy.

Obviously it’s best to be monitored by a health professional if you decide to follow a keto diet before or during pregnancy.

Breastfeeding while on keto

While we’re on the subject of pregnancy you might be wondering if it’s safe to eat keto style while breast feeding. Interestingly, babies are apparently born in a state of ketosis and remain so while breast feeding.

The advice is that if you have already been following a keto diet while pregnant then by all means continue while breast feeding but it’s important to make sure you are eating enough calories and stay well hydrated.

If you are just thinking of starting a keto diet while breast feeding to lose weight then it may not be such a good idea unless you do it carefully and do not try to get into ketosis quickly.

You have to make sure you are eating enough calories. plenty of healthy fat and a good range of vitamins and minerals.

Type 1 Diabetes

While a low carb keto style diet has been shown to be beneficial for controlling blood sugar levels in Type 2 diabetes it’s not so clear cut with Type 1 diabetes.

Researchers suggest in one study that reducing carbohydrates as well as the corresponding reduction in insulin that diabetes Type 1 could be improved.

Another suggested that Type 1 diabetes could be managed with Paleolithic Ketogenic diet if caught early. In 2015 Hungarian researchers made headlines when their case study  showing that the diet helped to delay children with newly diagnosed type 1 diabetes from having insulin injections was published.

A Paleo Keto diet, in case you are wondering, is a modified version of the ketogenic diet, with a fat to protein ratio of nearly 2:1.

Eating disorders & under weight

As with any restrictive diets they are not good for people with eating disorders or if you are already underweight.

On the other hand it could help someone with binge eating as it helps to prevent blood sugar fluctuations.  The high healthy fat foods such as avocado, nuts, coconut oil and olive oil encouraged on the diet leave people feeling satisfied and makes bingeing less likely.

Aside from the things mentioned above, the ketogenic diet is not recommended for kids and teenagers and those who are suffering from irregular menstrual cycles. High-level athletes may not do well on the diet due to the very low carb intake.

Conclusion

Low carb diets like keto have been proven to be effective for many people for many conditions. Aside from helping them to lose weight, the diet has also helped improve their overall health.

But then again, not everyone can benefit from one dietary approach. Each person is unique, and when it comes to weight loss diets, the “one size fits all” approach is not applicable!

Healthy Keto St Patrick’s Day Smoothie

keto St Patrick's Day Smoothie

If you’re planning on celebrating St Patrick’s Day then whizzing up this Keto St.Patrick’s Day Smoothie is a healthy way to start your day.

So many St Patrick’s Day smoothie recipes I’ve seen are packed with a multitude of unhealthy ingredients and overflowing with carbs that are a complete no no for a keto or low carb diet.

And can you believe that McDonald’s keeps on churning out their St Paddy’s Day Shamrock Shake crammed full of sugar, unhealthy high fructose corn syrup and artificial colors. Who drinks that stuff? Not anyone who cares about their health, that’s for sure!

For those following the keto diet, this green Keto St Patrick’s Day Smoothie would be a great recipe to try. It’s low in carbs, high in healthy fats, and filled with healthy minerals such as magnesium, calcium and potassium. Great for the Keto-Alkaline diet and a great way for preventing or treating the keto flu.

Spinach provides the green, and avocado, coconut milk and MCT oil provide the healthy fats and you can add some collagen protein. Let’s take a look at how healthy these ingredients are.

Superfood spinach

Dark, leafy greens like spinach are important for skin, hair, and bone health. It’s full of healthy stuff like fiber, protein, beta-carotene, potassium, calcium, manganese, magnesium, folate, iron, Vitamins C, K, B1, B2 and B6.

Most of the carbs in spinach consists of insoluble fiber which makes a very suitable for a keto diet especially the keto-green diet.

The possible health benefits of consuming spinach include improving blood glucose control in people with diabetes, lowering the risk of cancer, and improving bone health

Buy organic spinach

Best to buy organic if you can because spinach was listed second on The Environmental Working Group’s (EWG) dirty dozen list for 2018. EWG analyzed USDA pesticide residue data and found that almost 70 percent of non-organic produce sampled tested positive for pesticide contamination.

Even worse, researchers found DDT, a neurotoxic insecticide banned in the U.S., in a whopping 40 percent of non organic spinach samples. Isn’t that shocking?

Superfood Avocado

Avocados have been called a superfood because they are loaded with vitamins, minerals, antioxidants, fiber and heart healthy fats. Fiber is considered to have important benefits for weight loss and metabolic health.

Avocados contain more potassium than bananas so are doubly good for your heart. The fat is monounsaturated oleic acid which is the main fat in olive oil which has many health benefits. It has been shown to lower LDL (bad) cholesterol and tryglycerides and raise HDL (good) cholesterol.

MCT 0il

MCT Oil can help you burn fat. You can read more about it in this article.

Collagen

Collagen is a great addition to a keto diet. Read why in this article.

Keto St Patrick’s Day Smoothie

Ingredients

• 1 tablespoon MCT oil or extra virgin coconut oil
• 2 tablespoons low carb sweetener such as Allulose, Erythritol, Swerve or 5 to 8 drops of good quality liquid Stevia
• 1/2 – 3/4 cup filtered water plus a few ice cubes (optional)
• 1/2 medium sized ripe avocado
• 1/2 cup fresh organic spinach
• 1/2 teaspoon good quality vanilla powder or 1 teaspoon natural vanilla extract
• 1/2 cup coconut milk

Optional:

• 1 scoop collagen protein powder
• 1 tsp matcha powder  (you can learn more about matcha in this article)

Directions

1. Slice the avocado in half and remove the stone.

2. Place all the ingredients in a high speed blender.

3. Add ice if you must and blend according to your blender instructions until smooth.

4. Pour into your serving glass and enjoy!

Want more low carb and keto smoothie recipes?  Try these:

Keto Green Smoothie Recipe with Blueberries and Avocado

Cacao Keto Smoothie With Chia Seeds & Avocado

Low Carb Keto Green Smoothie Recipe

Matcha Keto Green Smoothie Recipe

Keto Almond Joy Collagen Shake

Can You Have Too Much Protein On Keto?

too much protein on keto

A question that seems to crop up a lot in the online keto groups is “can you have too much protein on keto?” It seems that many people on a keto diet are confused by a lot of misinformation about too much protein kicking you out of ketosis.

When following the keto diet many people tend to only focus only on the amount of carbs and fats that they consume. But remember that the amount of protein that you consume on a daily basis plays an important role in the overall success of your diet too.

If you don’t watch the amount of protein that you eat, you may not be able to achieve your goal of losing weight. Protein helps to keep you feeling full and prevents you from overeating. But how much protein should you have on your diet? Can you have too much of this macronutrient?

Related reading: How A Low Carb Diet Keeps Your Appetite Under Control

Importance of Protein for Keto

Getting the right amount of protein is crucial in the overall success of your keto diet. If your protein consumption is low, it would be more challenging for you to lose weight.

Protein improves your body’s ability to burn calories while also preventing hunger, which minimizes your cravings. Protein helps to build and maintain muscle mass. Muscles are important not only because they make us look better, but they also improve our quality of life.

Basically, getting the right amount of protein can help to enhance your weight loss results. It also makes it easier for you to stick to your keto diet for the long-term.

Can you have Too Much Protein on Keto?

Although protein is an important part of the keto diet some health experts say too much of it is not good as it could kick you out of ketosis. On the other hand Dr Anthony Gustin, a Functional Medicine practitioner, says that this is a myth.

Unfortunately, a lot of ketogenic dieters are worried that eating too much protein might kick them out of ketosis. Eating protein won’t affect your ketone levels. You can eat high fat and high protein (preferably fatty cuts of grass fed meat) and stay in ketosis.

Gluconeogenesis – The Facts

The myth that perpetuates is that eating too much protein will result in a process known as gluconeogenesis (GNG).  This is a process whereby the body can make glucose from anything apart from carbs.

There is fear that if you increase protein then GNG will increase as well increasing glucose in the body which will kick you out of ketosis. According to Dr Gustin, GNG is an extremely stable process which is not easy to increase even with extra protein.

However he does add this:

might be a problem if you’re pounding protein shakes, eating steaks for every meal and skipping the gym.

How Much Protein Should You Consume on Keto?

This is a difficult question to answer because it depends on so many things like your age, your gender, your current body composition, your activity levels and your goals.

Protein is needed for every cell in your body. It’s used to build and repair tissues. Protein is an important building block of bones, muscles, cartilage, skin, and blood. Your hair and nails are mostly made of protein. You also use protein to make enzymes, hormones, and other body chemicals. Many people don’t get enough.

Protein is needed to maintain muscles. With too little protein you could lose muscle mass. If you want to lose weight but not muscle try eating 15-20% of your calories as protein. If you’re trying to gain muscle, eat closer to 20-25%.

To put it another way a typical serving of protein will be between 4-6 oz. for women and 8 oz. for men.

Signs that you are not getting enough on a keto diet can include feeling hungry, constant tiredness or fatigue, brain fog, muscle loss, thinning hair and weak nails.

A good way of calculating how much protein you should be eating is to use a keto macronutrient calculator such as this one. 

Related reading: Is A High Protein Diet Like Keto Bad for You?

Best Protein For The Keto Diet 

You should eat good quality protein like organic, pastured or grass fed meats, poultry, eggs and wild fish low in mercury, nuts and seeds, possibly collagen protein, whey protein or vegan protein powders.

Related reading: Benefits of Collagen for a Keto Diet

Conclusion

When following the keto diet, it’s important that you pay as much attention to protein as the carbohydrates and fats. You should eat good quality protein like organic, pastured or grass fed meats, poultry, eggs and wild fish low in mercury, nuts and seeds,

It’s not really as hard as it sounds. For as long as you stick to the basic rules of the keto diet, you should be able to stay within ketosis and enjoy all the amazing benefits of the keto diet.

Keto Salmon Poke Bowl Recipe

keto salmon poke bowl

Looking for a change from all those heavy meat dishes on your keto or low carb diet? This delicious Salmon Poke Bowl could be the ideal solution.

Poke (pronounced poh-keh) is a Hawaiian dish that consists mainly of raw, cubed marinaded tuna, salmon, or other fish such as shrimps or scallops. It’s usually served as an appetizer or as a main dish and is a favorite comfort food dish in Hawaii.

Salmon, as you know, is a very keto-friendly fish, high in protein and healthy omega 3 fat.  Plus, it’s rich in B vitamins, selenium, and potassium, and absolutely carb-free!

Is mercury in tuna bad for you? 

Tuna is a favorite fish to use in poke bowls too but then there is some controversy over the mercury it contains. Tuna is high in mercury, a toxic heavy metal, compared with other fish. Yellowfin tuna (ahi tuna) and albacore are especially high in it.

Mercury can cause adverse health effects such as brain issues, depression and anxiety, and heart disease. However Chris Kresser points out that:

Mercury is only harmful because it binds to selenium and prevents it from performing its vital roles in the brain. Studies of mercury exposure in fish consistently ignore the important role of selenium.

As long as you are eating fish that contains more selenium than mercury, the amount of selenium in the body will always be in plentiful excess of mercury.

Tuna is one fish that is loaded with the mineral selenium so it’s probably fine to eat so far as mercury is concerned but you still have take care about the freshness of the fish for raw fish dishes. It’s important to buy it from a reputable fishmonger or market with a fast turnover.

Sashimi Grade fish best for poke

Fish labeled as sashimi has been “super frozen” at minus 40 deg C which kills any parasitic worms in the fish but does not cause breakdown of the flesh. It is the safest and highest grade available for raw fish.

This recipe from Matthew over at Keto Connect also includes avocado, which is usually a favorite among keto dieters due to its high healthy fats.

You can, for a change, use cauliflower rice in place of the cabbage.

Keto Salmon Poke Bowl Recipe

Ingredients

Marinade:

• 4 ounce raw sashimi grade salmon
• 1 teaspoon of rice wine vinegar
• 1 teaspoon sesame oil
• 1 teaspoon Sriracha (look for a sugar free brand)
• 1 to 2 drops of liquid stevia
• 2 tablespoon liquid aminos

Bowl Fixings:

• 1 cup green cabbage
• 2 tablespoons chopped Nori wrapper
• 1 tablespoon chopped scallions
• 1/2 medium-size ripe avocado
• 1/2 teaspoon sesame oil
• 1/2 teaspoon rice wine vinegar
• 1/4 cup cucumber
• 1/4 teaspoon sesame seeds

Directions

1. Mix the marinade in a bowl and add the cubed salmon. Combine well.
2. Refrigerate the marinated salmon for two hours.
3. Place the cabbage in a bowl and add the rice wine vinegar and sesame oil. Toss well.
4. Add the sliced avocado, cucumber, and the marinated salmon.
5. Sprinkle with sesame seeds, scallions, and the chopped Nori wrapper.
6. Serve and enjoy!

Here’s Matthew’s demo of the recipe:

Poke Bowl image by Marco Verch

low carb

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