Hold The Pancakes – Just The Butter Please!
Today I am going to give you a brief run down on a popular health craze called the ketogenic diet, where the majority of your calories come from good fats. I will also share with you 3 delicious ketogenic recipes.
The Ketogenic diet is eating a diet that causes your body to go into something called ketosis. Ketosis is a metabolic state that happens when you follow a diet that is very low carb, moderate protein and high fat. Eating this way will force your body to use ketones instead of carbohydrates as its main source of fuel basically turning you into a fat burner instead of a sugar burner. Ketones are what the body produces when burning fat hence the name Ketogenic diet.
Ketones Versus Glucose
Now you may be asking what’s so great about burning fat instead of sugar? Fat is actually the bodies preferred source of fuel, not sugar! Your brain actually works more efficiently with ketones than with glucose. Ketones provide a much longer and steadier form of energy then glucose does. Once you are keto adapted very few people have an issue with storing excess body fat and can easily maintain an ideal body composition. Following a ketogenic diet has many proven health benefits:
- Naturally controls hunger levels
- Effortless weight loss
- Reduced triglycerides
- Mental clarity
- Lowered blood pressure
- Increased energy
- Improved immune system
- Decreased anxiety
- Lower inflammation levels
- Normalized metabolic function
Following a true ketogenic diet you would eat fat to supply most of your calories, eat limited protein, and no starchy carbohydrates (your carbohydrates should only come from non-starchy vegetables like salad greens). Most people will be able to achieve ketosis on a net carbohydrate intake (not counting fiber) of 50 grams or less per day. It’s also important to keep protein fairly low, because if your body has too much protein your body will actually convert it to glucose, a fact few people know about. Basically, the goal is to give your body no alternative but to burn ketones for fuel, so you need to severely restrict all energy sources other than fat.
To get you started here are three of my top keto classic recipes!!
12 large organic Eggs
9oz. bag Frozen Spinach
1 oz. chorizo sausage or pepperoni
5 oz. Jack Cheese
1 tsp. Minced Garlic
1/2 cup Fresh Ricotta Cheese
1/2 cup asiago Cheese
4 tbsp. Olive Oil
1/4 tsp. Nutmeg
Salt and Pepper to Taste
- Preheat oven 375 degrees
- Defrost spinach squeeze out excess water and set aside
- Whisk eggs with olive oil, nutmeg, salt and pepper
- Add ricotta and asiago cheese and spinach
- Pour into a cast iron skillet or glass baking dish
- Sprinkle jack cheese over the top. Add chorizo on top of that.
- Bake for 30 minutes in cast iron and 45 minutes in a glass container or until set.
Keto Energy Bars
1 cup coconut oil
1 cup cashew butter (or other nut butter)
½ cup chocolate protein powder
1 cup shredded coconut
½ cup dried unsweetened cranberries
1 cup chopped nuts and seeds almonds, cashew, pecans and pumpkin seeds
½ cup cacao nibs
1 teaspoon cinnamon
¼ teaspoon sea salt
- In a medium bowl mix together coconut oil, cashew butter and protein powder until smooth. Add the rest of the ingredients and mix thoroughly.
- Line a baking sheet or baking pan, including the sides with parchment paper.
- Pour batter into pan and cool in fridge for 3 hours or until set.
- Store in the fridge.
Keto slow cook Pot Roast with Cauliflower Mash
3 Pound Chuck roast
2 tablespoons coconut oil
2 sprigs of thyme
½ teaspoon ground rosemary
2 cloves garlic crushed
2 bay leaves
1 yellow onion diced
2 cups brown mushrooms sliced in half
½ cup grass fed butter or ghee
1 head cauliflower
2 tablespoons liquid whip cream
4 tablespoons parmesan cheese
- Rub chuck roast with salt and pepper, heat a cast iron pan over high heat add and heat the coconut oil.
- Add chuck roast and sear on each side until brown crust appears, about 4 minutes.
- Transfer into slow Cooker and add thyme, bay leaves, rosemary and garlic. Slow cook on low for 8 hours.
- Add ¼ cup of the butter, onions and mushrooms for the last two hours of cooking.
- Wash the cauliflower and cut into smaller florets. Place in a pot filled with 3 inches of water. Bring to a boil and cook for about 10 minutes. Do not overcook.
- Place the cooked cauliflower into a blender (you can use a hand held blender), add the remaining ¼ cup butter, whip cream, parmesan and salt and pepper to taste. Pulse until smooth and creamy.
- Remove roast from slow cooker and pull apart beef, serve on top of cauliflower mash and enjoy!
Warning: Before you jump on the keto band wagon please know that like every other “diet” out there it may not be the best for you and your unique needs. Talk to a qualified health practitioner or do your own research before making that decision.