Thursday, November 29, 2018

Can a Ketogenic Diet Help Control Appetite and Hunger?

Appetite: a simple word that is not so simple when it comes to the factors that drive your desire to eat. While we associate appetite with the gut, it is influenced by an intricate system that includes messages sent between the gut and brain. Some of these messages involve hormones that will affect appetite too.

Are Appetite and Hunger The Same?

There is a difference between appetite and hunger. Hunger is a physical symptom caused by a lack of food (ie, a calorie-restricted diet). You might feel as if you cannot focus, are lightheaded or your stomach grumbles. (1).

Unlike hunger, appetite is controllable and can be influenced by social functions, emotional situations and even marketing advertisements [seeing an ad for your favorite food, smelling the aroma of food as you walk through the mall or hearing the sizzle of bacon].

However, we now know internal messages and the environment (medications, diet, emotions and social situations) work synergistically to affect each other. So the line that differentiates appetite and hunger can be confusing, and the two can overlap.

So what are the important internal appetite triggers? Each of us has our own set of appetite triggers:

1. Genetics Affects Appetite

Your genetic make-up can influence your pleasure response to food. For instance, specific genes are associated with a preference for sweet vs. salty tastes, a greater likelihood of overconsuming certain types of food, and other eating behaviors.

Addictive responses to the sweet taste of food, smoking, drugs and alcohol have been linked to the same genetic pathway that includes dopamine and the EuCannaboid System, ECS, part of the endocrine system (2).

In one study, MRI images were used to show pleasure responses for obese and lean teenagers. Participants who had less of a dopamine (pleasure) response also seemed to lack the DRD2 A1 or DRD4-7R gene. They craved or ate more and were more likely to gain weight than the teens who had these genes (2).

There is more evidence involving the DRD2 A1 gene and its specific influence on carbohydrates and fast food cravings. In another study, Asian American college students who had the DRD2 A1gene had more cravings than those who didn't have the gene (3).

Appetite can be influenced by genetics which seem to trigger carbohydrate cravings. It may be wise to reduce carbohydrate triggers and select alternate healthy fat or protein food options.

Appetite is Affected By More Than Just Your Stomach

Fat cells, the gut, the brain, nerve cells and body organs (the gut, pancreas, colon) all communicate via a messaging loop. This messaging loop, also known as the gut-brain axis, involves hormones that influence appetite, hunger and satiety (4, 5).

If the hormonal loop is working as it should, the balance results in a healthy normal appetite. However, if there is a glitch in the messaging system and hormonal malfunctions exist, appetite issues arise.

For example, adequate insulin should reduce appetite; however, excess insulin release lowers blood sugar, which increases hunger. In addition, there are many hormones that play a role in this complex process, such as leptin, ghrelin, cholecystokinin, peptide YY and glucagon-like peptide 1.

How all these internal signals work to regulate appetite is still unknown. However, what is important to understand is that these internal triggers will influence external or environmental factors that affect appetite.

Original image at TheConversation.com

How Can the Gut-Brain Axis Affect Appetite?

There is a complex gut-brain axis system that we are only beginning to understand, which can have profound effects on the quantity and variety of food you eat.

In the gut: Different varieties of gut bacteria (such as E. coli or Helicobacter pylori) can increase or decrease appetite (6). The bacteria may produce a specific appetite-lowering protein.

Sean Davies of Vanderbilt University fed mice water containing bacteria that produced feelings of fullness. When mice drank this water, they ate less and had lower body fat regardless of the type of diet they were fed.

Sometimes gut bacteria can operate in different ways. They can affect fullness hormones (7), influence taste, or affect pleasure and reward pathways in the brain.

In the brain: Neuropeptides are part of appetite regulation too. Elevated levels of neuropeptide Y (NPY) will cause you to be hungry, especially with high carbohydrate intake (8). Furthermore, NPY helps you more readily store extra food as abdominal fat, potentially leading to metabolic syndrome and diabetes (9, 10)

Can The Environment Mimic Internal Appetite Signals?

It is not just what's on the inside that influences our food choices; what happens on the outside counts too. Environmental factors play a big part in appetite and what we eat. A few examples of this are social events, taking medication, not sleeping and even weight loss itself.

2. Socializing

According to "Psychology Today" there is a significant relationship between being social and eating triggers. People tend to eat more when in social situations than when alone regardless of appetite and how full they might feel (11).

The sight and smell of chocolate can trigger you to eat more chocolate. Buffets with endless amounts of food can lead to consuming extra portions. Dining out typically results in consuming more alcohol, salt and water.

When socializing, pay attention to types of foods and how much you eat.

3. Prescription Medication

Prescription medications are important for managing certain health conditions. However, some prescriptions can increase appetite, cause fluid retention or decreased metabolism — all of which cause weight gain. This is a perfect example of why the experts who believe that ALL weight gain is a result of a lack of self control OR simply eating more calories than the body burns are incorrect.

According to Louis Aronne, MD, director of the Comprehensive Weight Control Center at Weill Cornell Medical College, “10 to 15% of weight issues are directly related to prescription medications" (12)

You may want to speak to your doctor if you are taking any medications that increase your appetite. There may be alternatives to these prescriptions for conditions including:

  • Depression and mood stabilizing drugs
  • Certain diabetes medications
  • Corticosteroids
  • Seizure and migraine prescriptions
  • Beta blocker or blood pressure medications
  • Anti-histamines and allergy relievers
  • Birth control pills

For some of these conditions, the ketogenic diet alone can make a huge difference due to its appetite suppressing effects.

4. Lack of Sleep

Getting too little sleep can affect appetite and reduce ”dietary restraint.” Less than five hours or more than nine hours can increase your appetite and contribute to weight gain. (13)

One way that lack of sleep stimulates appetite involves hormonal fluctuations. Leptin drops and ghrelin increases (14) in a similar manner as marijuana, and the ECS takes over, affecting the pleasure response of food (see above under genetics).

A randomized crossover study (15) assessed appetite, hunger and food intake in relation to adequate sleep (8.5 hours) or inadequate sleep (4.5 hours). After inadequate sleep for four nights, there was a 33% rise in eucannaboid levels. At the same time these levels peaked and remained high (from 2 pm until 9 pm), participants reported elevated hunger levels and ate 300 extra calories.

This suggests lack of sleep leads to both increased calorie intake and also to changes in the pleasurable feelings that relate to eating. The authors of the study explain, ”If you have a Snickers bar, and you've had enough sleep, you can control your natural response. But if you're sleep deprived, your hedonic drive for certain foods gets stronger, and your ability to resist them may be impaired. So you are more likely to eat it. Do that again and again, and you pack on the pounds."

Another randomized crossover study shows that even after one night of insufficient sleep, ghrelin kicks in, making you hungry. Volunteers consumed significantly more (greater than or equal to 550 calories) the day after sleep restriction (4 hours vs 8 hours). Hunger was also significantly higher before breakfast and dinner meals (16).

5. Weight Loss as an Internal Appetite Trigger

Ever wonder why most people cannot maintain weight loss and end up regaining weight?

There is a study showing that weight that loss shifts hunger hormones and people get more hungry. These shifts can decrease satiety hormones and increase hunger signals for a year. Therefore, making one more susceptible to regaining lost weight for up to one year after weight loss (17).

In practical terms, for the next 12 months after weight loss, behavior strategies must be put into place to counteract triggers that may cause weight regain. After this time period has passed, hunger hormones are not likely to play as much of a role.

How Does a Ketogenic Diet Control Appetite & Hunger?

Following a low fat, calorie restricted diet can induce weight loss. However, you risk re-gaining the weight because a low fat diet changes appetite hormones. The low fat diet lowers leptin levels and increase ghrelin, increasing appetite (18). As explained above, eating more carbs may also put certain individuals with a genetic profile at risk for weight gain.

A ketogenic diet — composed of at least 60% fat, 15-30% protein and 5-10% carbohydrate of total calories — reduces appetite due to its specific macronutrient composition.

Ketosis also helps regulate appetite-stimulating hormones in the following ways:

  1. Maintains normal post-meal blood sugar response;
  2. Increases fatty acids in the bloodstream after meals to maintain fullness hormones longer;
  3. Lowers perceived hunger and food intake instead of inducing feelings of deprivation (19).

Dr. Michael Eades also has another theory that might explain the value of lowering carbohydrates as an optimal way to reduce appetite (20). It is well understood that a ketogenic diet lowers triglycerides.

Dr. Eades explains the findings from a Japanese study (21). He believes high triglycerides inhibit leptin's ability to cross the blood-brain barrier. If leptin cannot get the message to turn off ghrelin's hunger signal to the brain, appetite is not controlled. As one lowers triglycerides using a ketogenic diet, leptin is able to signal the brain and resume its dual role to lower hunger and increase metabolic rate. No matter the reason, comparison studies show a very low-carbohydrate ketogenic diet (4% carbohydrate) reduces hunger and lowers food intake significantly (22).

Take Home Message

Understanding what specifically increases your appetite and hunger is important.

A ketogenic diet can help balance hormones that signal appetite suppression as part of gut-brain messaging. When environmental and internal appetite triggers are aligned, weight loss is much more manageable and successful.

Understanding the complexity of what influences appetite — what makes you hungry and why — helps shed the old-school thought that weight status is a simple ratio of calories in vs. energy expended. Being in ketosis helps reduce appetite effortlessly without feelings of deprivation and aids in regulating food intake.

https://ift.tt/2KFBH7o

Wednesday, November 28, 2018

Low-Carb Instant Pot Osso Buco

Osso Buco is a traditional Italian dish made with veal shanks that are browned and cooked with onion, garlic, carrots and tomatoes. Veal shanks contain marrow bones that add fantastic flavour (and healthy fats!) to this low-carb dinner dish. Don't forget to eat the bone marrow — it can be hard to extract from the bones but you can use the thin end of a teaspoon or a meat skewer to do that.

Traditionally, veal shanks are served with a simple gremolata, risotto or polenta. To keep this meal keto-friendly, I like to serve mine with Gremolata Cauli-Rice or plain cauli-rice.

This meal makes four generous servings or up to six smaller meals. I used three large veal shanks but you may have to use up to six pieces depending on the size (make sure to use the correct weight). If you are short on time you can skip the browning although I would advice against it because browning adds a lot of flavour and takes this popular Italian-inspired dish to a whole new level. I also like to finish mine in the oven just to crisp it up a little.

Looking for more keto Instant Pot recipes? Make sure to check out my Instant Pot Beef Stew and other low-carb recipes including soups and stews, all made in the Instant Pot.

Preparation time
Hands-on:    15 minutes
Overall:      1 hours 30 minutes
Nutritional values (per serving)
Total Carbs 6.6 grams
Fiber 2.2 grams
Net Carbs 4.4 grams
Protein 34.5 grams
Fat 24.4 grams
of which Saturated 9.6 grams
Energy 389 kcal
Magnesium 50 mg (12% RDA)
Potassium 797 mg (40% EMR)

Macronutrient ratio: Calories from carbs (5%), protein (37%), fat (58%)

Ingredients (makes 4 servings)
  • 1 small yellow onion, diced (70 g/ 2.5 oz)
  • 2 cloves garlic, minced
  • 1 medium carrot, peeled and diced (65 g/ 2.3 oz)
  • 2 large celery stalks (80 g/ 2.8 oz)
  • 1.4 kg veal shanks, bone in (about 3 lbs) - will yield about 50% meat, 700 g/ 1.5 lbs raw meat)
  • 3/4 tsp sea salt, or to taste
  • 1/2 tsp coarse black pepper, or to taste
  • 3 tbsp ghee, duck fat or tallow (45 ml)
  • 1 small can chopped tomatoes (200 g/ 7 oz)
  • 1-2 bay leaves
  • 1 tsp fresh thyme or 1/2 tsp dried thyme
  • 2 tbsp fresh lemon juice (30 ml)
  • 2 tbsp extra virgin olive oil (30 ml)
  • Optional: best served with Gremolata Cauli-Rice Quick & Easy Gremolata
Instructions
  1. Peel and chop the onion and garlic. Dice the carrot and slice the celery. Set aside.
  2. Using a paper towel, pat dry the meat. Season with salt and pepper from both sides.
  3. Set your Instant Pot to Sauté and grease with 2 tablespoons of ghee (use 6 or 8-quart/L Instant Pot). Add the beef chunks and season with salt and pepper. Cook for 2-3 minutes per side, or until browned and caramelised. This step is important as it will add flavour!
  4. Remove from the Instant Pot and set aside on a plate.
  5. Grease the Instant Pot with the remaining 1 tablespoon of ghee. Add the onion and cook for just 3 minutes, until fragrant and then add the minced garlic. Cook for another 30 seconds.
  6. Add the carrot and celery and cook for another 1-2 minutes.
  7. Add the tomatoes, bay leaves, thyme, lemon juice and water.
  8. Add back the browned meat and cover with the sauce.
  9. Cover with a lid and set to Manual. Cook on high pressure for 35 minutes. When the program has finished, let the steam release naturally for 40 minutes, and then turn the valve to venting to release the remaining steam (or let the pressure drop naturally in the sealing position).
  10. Remove the lid once the pressure has dropped and the lid released. Season to taste and drizzle with olive oil and serve. Optionally, you can transfer the content of the Instant pot into a large shallow casserole dish and brown under a broiler preheated to high for about 10 minutes.
  11. Serve with low-carb sides such as Cauli-Mash or Cauli-Rice
Don't Have the Instant Pot?

If you don't have an Instant Pot, you can use a large casserole dish or Dutch oven and prepare your Osso Buco in the oven. To do that, preheat the oven to 160 °C/ 325 °F. Brown the meat and cook the aromatics in the casserole dish — just like you would using the Sauté program on the Instant Pot. Add the browned veal shanks and the remaining ingredients. Cover with a lid and bake in the oven for 75 to 90 minutes.

https://ift.tt/2SfeAmP

Tuesday, November 27, 2018

Quick and Easy Gremolata Cauli-Rice

I always have a batch of grated cauliflower (aka cauli-rice) in my fridge. Not only it's keto friendly but it's one of the most convenient foods to have on hand. And as you may know, food prep is key to success when following a healthy low-carb diet!

Inspired by my Simple Gremolata, this simple low-carb side dish is packed full of flavour. Best of all, it takes less than 10 minutes to cook and serve with any protein. Serve this fragrant cauliflower rice with slow cooked lamb, roasted salmon or crispy chicken thighs.

What's your favourite low-carb side? 😊

Preparation time
Hands-on:    5 minutes
Overall:     10 minutes
Nutritional values (per serving, about 1 cup)
Total Carbs 10.1 grams
Fiber 4 grams
Net Carbs 6.2 grams
Protein 3.7 grams
Fat 8.1 grams
of which Saturated 4.7 grams
Energy 118 kcal
Magnesium 30 mg (8% RDA)
Potassium 573 mg (29% EMR)

Macronutrient ratio: Calories from carbs (22%), protein (13%), fat (65%)

Ingredients (makes 4 servings)
  • 1 medium cauliflower, cut into florets (720 g/1.6 lb)
  • 2 garlic cloves, minced
  • 1 tbsp fine lemon zest, organic
  • small bunch of fresh parsley, about 1/4 cup chopped (15 g/ 0.5 oz)
  • 2 tbsp ghee, coconut oil or extra virgin olive oil (30 ml)
  • 1 tbsp fresh lemon juice (15 ml)
  • 1/2 tsp sea salt, or to taste
  • 1/4 tsp black pepper, or to taste
Instructions
  1. Rice the cauliflower. To do that, run the cauliflower florets through a hand grater or food processor with a grating blade. Pulse until the florets resemble grains of rice.
  2. Mince the garlic, zest the lemon, chop the parsley and set aside.
  3. Grease a large saucepan with ghee and add the minced garlic. Mix and cook over medium heat for up to 1 minute.
  4. Add the cauliflower rice and lemon juice and cook for 5 to 7 minutes, stirring frequently.
  5. Add the fresh parsley and lemon zest. Season with salt and pepper and mix well.
  6. Serve as a side with salmon, chicken, or try with slow cooked lamb. To store, let it cool and place in an airtight container. Refrigerate for up to 5 days.
https://ift.tt/2AqPCth

Monday, November 26, 2018

Announcing the New Free Keto App!

Hi Friends, I have great news for you!

Seven years after releasing our top rated KetoDiet App, we are so excited to finally announce the release of our latest project Keto App. Don't worry, as always our primary focus is the KetoDiet App and we are working on the next release — stay tuned!

To create the new Keto App we joined forces with the best low-carb and keto bloggers to provide you with a daily feed of delicious recipes, guides and tips and help you follow a healthy low-carb diet.

Our first release of the Keto App enables users to browse through recipes, articles and guides from contributing bloggers and websites.

It’s currently only available on iOS but we’re working on the Android version — coming soon!

Feature Highlights⠀
  • quickly search through posts (recipes, articles, etc) when you are looking for anything specific (maybe a keto pizza or brownie?)⠀
  • favourite any posts to find them later⠀
  • share posts⠀with your friends

This is just the first release of the Keto App. We can’t wait to add more features based on your feedback! To stay up to date you can also follow the Keto App on Instagram.

Is the Keto App Really 100% Free?⠀

Yes, absolutely! Our app is 100% free with no subscription, no in-apps and no hidden costs. Just quality content from the best keto resources!⠀

We are all about community over competition and this is a community project to help spread the message that lchf eating is not just about weight loss, it’s about adopting a healthier lifestyle. Our goal is not to monetise this app — the Keto App is and will always be completely free.

Your Review Matters

We will be working on the Keto App in our free time and will do our best to add more features.

The best way to support this project and help us spread the message is to leave a review on the App Store. Your review will help increase the ranking and exposure of the Keto App. This way more people will be able to discover it and benefit from the ketogenic lifestyle. Thank you!❤️

https://ift.tt/2FEJl2X

Sunday, November 25, 2018

Can I Have Allulose on a Low-Carb Diet?

When you transition to a ketogenic diet, it is important to select sweeteners that are truly low in carbohydrates.

What is Allulose?

Allulose is a new low-carb sweetener that is said to have the same sweet taste as sugar but with minimal calories and carbohydrates. It provides 0.2 kcal/g compared to 4 kcal/g of table sugar. Similar to glucose and fructose, allulose is a monosaccharide, otherwise known as a simple sugar. In contrast to this, sucrose (or table sugar) is known as a disaccharide, made up of glucose and fructose together.

Allulose is a primer of fructose meaning it has a similar chemical formula but with slight structural variances. This structural difference is believed to prevent your body from metabolizing allulose the way it does fructose.

Although over 70% of the allulose you consume is absorbed in your blood, it is eliminated in the urine before it can be metabolized for fuel (1, 2). It has also been shown to cause minimal fermentation in the gut (1). Meaning it will have a low likelihood of causing bloating or excess gas like other common sweeteners such as stevia, erythritol and xylitol (3).

Sources of Allulose

Also known as D-psicose, allulose is classified as a "rare" sugar naturally found only in a small quantity of foods including wheat, figs, jackfruit and raisins. Allulose can also be manufactured in large quantities using fructose.

Benefits of Allulose

As well as being lower in carbohydrates and calories, there are several studies which are investigating the potential benefits of allulose.

Allulose Could Increase Fat Loss

There are several studies reporting that allulose can directly aid fat loss. In a study carried out in rats, D-psicose was shown to inhibit dietary fat absorption in the small intestine, whilst increasing β-oxidation in fat tissue (4).

Another study looked at the particular effects of supplementation of allulose, sucrose or erythritol coupled with a normal or high-fat diet for 8 weeks (5). Allulose-fed rats exhibited lower weight gain, food efficiency ratio and fat accumulation, than erythritol or sucrose fed rats. This kind of study has been replicated in other animal models, all showing that supplementation with allulose, can reduce diet-induced obesity (6, 7).

In humans, the data is slightly more limited. The fat loss abilities of allulose supplementation was tested (6%) in 34 humans for 12 weeks (8). Supplementing with allulose reduced body weight, body fat percentage and waist circumference. However, the results of this study were not significant. In a similar study, 121 people given 7 g of allulose/day did have a significant decrease in body weight, body mass index (BMI), body fat percentage and body fat mass compared to control groups (9). In particular, subcutaneous fat areas decreased significantly in the D-allulose group compared to placebo.

Allulose May Help Control Blood Sugar Levels

As well as being a regulator of lipid metabolism, allulose is believed to be a key regulator of glucose metabolism. A number of animal studies showed that supplementing with allulose lowered blood sugar and increased insulin sensitivity and thus improving hyperglycaemia (10, 11, 12). One of the potential mechanisms causing this effect may be through the protection of the pancreatic beta cells normally injured by hyperglycaemia (13). All of these proposed mechanisms could lay claim to D-allulose being able to protect and reduce the risk of the development of type 2 diabetes (14).

In a study investigating the long-term effects of allulose, diabetic rats were fed 5% allulose dissolved in water and control rats fed only water (15). After 60 weeks, those fed with allulose prevented the commencement and progression of type 2 diabetes through the mechanism of blood glucose levels, decrease in body weight gain and the control of postprandial hyperglycaemia, with decreased levels of HbA1c in comparison to non-treated control rats.

Whilst still early, research in humans also suggests that allulose can have the same beneficial effects on blood sugar control (16, 17).

In a randomized, double-blind placebo-controlled trial, 26 subjects consumed zero or 5 g of allulose along with a standard meal (17). Blood sugar levels after the meal were measured every 30 minutes for two hours. The blood glucose was significantly lower 30 and 60 minutes after the meal.

Another case-controlled study fed 20 healthy adults between 5–7.5 g of allulose combined with either sugar maltodextrin or just maltodextrin on its own (16). Those who consumed the allulose experienced a significant reduction in blood sugar and insulin levels compared to the group that consumed maltodextrin alone.

Whilst these smaller studies were able to show benefits, another similar study in 25 adults failed to show any significant effects on plasma glucose levels in humans (18).

Although these studies are small, with many being conducted in animals, the results to date are encouraging.

Other Potential Health Benefits

As well as having a seemingly positive effects on fat loss and blood glucose control, there are other proposed health benefits including:

Safety of Allulose

From the available evidence to date, it would indicate that allulose does seem to be a safe sweetener.

It has been added to the generally recognised as safe (GRAS) list by the FDA, however it is still not available in the European Union (EU).

Studies within rats looking at long-term safety of allulose consumption have concluded no dietary toxicity was exhibited (22, 23).

In the available human studies, all subjects received between 5–15 g (around 1–3 tsp) which appeared to provide no negative side effects. However, the effects of long-term ingestion (> 12 weeks) has not been investigated, with more studies being needed before long-term toxicity can be determined.

Should You Add Allulose Into Your Diet?

As well as providing a similar taste and texture as sugar, and being lower in carbohydrates and calories, it also appears to be safe to consume in humans.

Although it does appear to be safe, the individual responses to this sweetener may vary from person to person. Some people may find that they are as sensitive to this form of sweetener as they are with other low-carb ‘friendly’ sweeteners.

If you are looking to integrate allulose into your diet, it would be recommended to do it slowly and in small increments. Start at a lower dose (the lowest dose from the studies being 5 g) and gradually increase depending on how your body responds by measuring blood sugar levels and subjective measures such as bloating etc.

How to Use Allulose

When using allulose, keep in mind that it's 70% as sweet as sugar and just like erythritol, you will need to use slightly more to achieve the sweetness of sugar (about 1 1/3 cups of allulose for every cup of sugar).

Unlike erythritol, allulose doesn't seem to crystalize and is suitable for low-carb recipes including low-carb ice-cream, keto marshmallows or sugar-free caramel sauce. Also, if you don't like the aftertaste or cooling effect of erythritol you are going to like allulose.

Allulose has browning properties (although not as much as Swerve), can caramelize and be used as topping in low-carb desserts like creme brulee. Allulose-based sweeteners are available on Amazon and some health food stores.

Take Home Message

Whilst allulose does appear to be a new, low-carbohydrate friendly sweetener, it should still be approached with some caution.

There is a lack of robust studies that have been carried out in humans, especially around long-term consumption.

Individual variations to the sweetener may also exists and so people should assess this based on how their body responds.

https://ift.tt/2zovN6s

Keto Broccoli Stem Bacon Slaw

Broccoli stems. Isn’t it funny that we spent so many years throwing this yummy part of the broccoli in the rubbish? We were so ignorant of the goodness that we were wasting.

I love broccoli stems, I don’t think that they taste anything like the broccoli florets, they have a kind of fresh yet nutty flavour that is close to kohlrabi.

Anyway, this salad is fresh and crispy and the perfect way to use up those leftover stems.

The buttermilk dressing is creamy yet neutral, so if you want to add some fresh herbs to yours you can. I prefer mine this way so that the flavours of the salad shine through. Enjoy!

Preparation time
Hands-on:    10 minutes
Overall:     10 minutes
Nutritional values (per serving)
Total Carbs 6.8 grams
Fiber 1.2 grams
Net Carbs 5.6 grams
Protein 8.6 grams
Fat 24.4 grams
of which Saturated 4.7 grams
Energy 268 kcal
Magnesium 42 mg (11% RDA)
Potassium 409 mg (21% EMR)

Macronutrient ratio: Calories from carbs (8%), protein (12%), fat (80%)

Ingredients (makes 6 servings) Slaw:
  • 4 large peeled broccoli stems (400 g/ 14.1 oz)
  • 1 1/4 cups broccoli florets (114 g/ 4 oz)
  • 6 slices quality bacon (180 g/ 6.4 oz)
  • 1/2 cup crumbled walnuts (58 g/ 2 oz)
  • 1/2 of the prepared buttermilk dressing, about 1/2 cup + 1 tbsp (recipe below)
Buttermilk dressing:

Note: You can use sour cream instead of full-fat buttermilk (the effect on the carb count per serving will be insignificant).

Instructions
  1. Prepare all the ingredients. Chop bacon into strips.

  2. Fry over a medium high heat. Finely chop the garlic and add it to the bacon while cooking.

  3. Meanwhile, peel the broccoli stems and cut them finely.
    I used the julienne setting on my mandolin, but you could slice them very thinly or julienne them yourself if you have better knife skills than me.

  4. Cut the florets into very small pieces and place in a large bowl with the broccoli stems.
    Note: If you don't like raw broccoli florets, lightly steam or boil the florets for 2-3 minutes. When cooked, place in ice water and drain.
  5. Add the bacon while still warm, including bacon fats. Add roughly chopped walnuts, reserving a small handful to garnish. Toss all of the salad ingredients together and then leave to sit while you make dressing.

  6. Place all of the buttermilk dressing ingredients into a small mixing bowl. Whisk together until well combined and pour into a serving bottle.

  7. Pour over the salad and toss to combine. Note that this makes enough dressing for a couple of salads, so don’t pour all of it on to this one salad.

  8. Store salad, covered, in refrigerator for up to three days.

  9. Store buttermilk dressing in jar in the refrigerator for up to five days.

https://ift.tt/2r2U5hA

Wednesday, November 21, 2018

Sweet & Spicy Prosciutto Wrapped Green Beans

These low-carb Sweet and Spicy Prosciutto Wrapped Green Beans are a super easy delicious keto side dish that’s easy enough for weeknight dinners but pretty enough for a holiday table!

I just love the combination of the sweet and salty flavor which pairs great with the rich prosciutto. If you’re not a fan of spice you can leave out the cayenne pepper. To make this dish even easier to prepare look for prepackaged fresh green beans that have already been trimmed, this will save you a few minutes of prep.

You can also freeze these bundles and simply reheat a few when needed, they freeze really well and only need a few minutes under your broiler to reheat and crisp back up.

Preparation time
Hands-on:    10 minutes
Overall:     30 minutes
Nutritional values (per serving, 3 parcels)
Total Carbs 6.8 grams
Fiber 2.5 grams
Net Carbs 4.3 grams
Protein 13.3 grams
Fat 12.3 grams
of which Saturated 6.1 grams
Energy 188 kcal
Magnesium 23 mg (6% RDA)
Potassium 197 mg (10% EMR)

Macronutrient ratio: Calories from carbs (9%), protein (29%), fat (62%)

Ingredients (makes 5 servings)
  • 450 g fresh green beans, trimmed (1 lb)
  • 225 g thinly sliced prosciutto (8 oz)
  • 3 tbsp melted unsalted butter, ghee or duck fat (45 ml)
  • 1/4 - 1/2 tsp cayenne pepper
  • 1/2 tsp garlic powder
  • 2 tbsp granulated Swerve or Erythritol (20 g/ 0.7 oz)

Note: Instead of prosciutto you can use bacon or pancetta!

Instructions
  1. Preheat the oven to 175 °C/ 350 °F. Line a baking sheet with parchment paper.
  2. Take a bundle of green beans (6-8 at a time) and wrap in a piece or two of prosciutto. Repeat until you’ve wrapped all of the green beans, arrange on the baking sheet in a single layer.
  3. Repeat for all the remaining ingredients. You should be able to get 15 parcels.
  4. In a small bowl mix together the melted butter, cayenne pepper, garlic powder, and Swerve.
  5. Brush the green beans with the mixture.
  6. Transfer to the oven and bake for 15 minutes, and then broil on high for 5 minutes, until the prosciutto is crispy and the green beans are tender. Store in an airtight container in the refrigerator for up to 4 days. Reheat under the oven broiler for about 5 minutes.
https://ift.tt/2DQOYtg

Tuesday, November 20, 2018

Announcing my New Keto All Day Cookbook!

Oops! I did it again. I am so excited to announce my new book The Keto All Day Cookbook!

A few days ago I asked my followers on Instagram if they can help me pick the cover for my new cookbook and I can confirm that option A was overwhelmingly popular and won the contest for the cover of my new book!

This book is special because it’s a collection of the best recipes from my previous 5 keto cookbooks. It wasn't easy to pick the best recipes but I think I finally ended up with a great collection and I hope you like them as much as I do.

So are there any new recipes? Absolutely! Even if you have some (or all) of my books, I created 20 brand new recipes exclusively for this book.

It was also the first time ever to have my photo on a book cover. I felt nervous and excited at the same time! It was last winter and I was wearing my favourite dress while enjoying a keto chia mulled berry parfait, an all-time favourite in my house. The photo was taken in the kitchen by my friend Gwyn, the very talented photographer and filmmaker who has also been helping us with video editing. All those video recipes on my YouTube Channel wouldn't be possible without his help!

Where to Buy my Keto All Day Book

The Keto All Day Cookbook! will be released on January 22nd, 2019 and is now available to pre-order on Amazon US (and all Amazon stores), Barnes & Noble (US), Indie Bound (US), Indigo (CA), Waterstones (UK) and Book Depository (UK).

What's Inside?

The Keto All Day Cookbook! includes:

  • Over 100 of my best low-carb, keto, paleo and primal recipes from my previous 5 cookbooks, including 20 brand new, never before shared recipes!
  • Allergy-free options and swaps
  • Detailed nutrition facts
  • Photos of most recipes included
  • My story and why I started following a low-carb approach in the first place

Allergy-Friendly Information and More

Allergy information is included for nut-free, dairy-free, nightshade-free, egg-free and vegetarian recipes.

  • 82% of all recipes are nut-free or include a nut-free option
  • 65% of all recipes are dairy-free or include a dairy-free option
  • 48% of all recipes are nightshade-free or include a nightshade-free option
  • 58% of all recipes are egg-free or include a egg-free option
  • 50% of all recipes are vegetarian or include a vegetarian option (this includes desserts)

Additionally, you'll find recipes that are:

  • ideal for intermittent fasting (high energy & nutrient dense recipes)
  • high in electrolytes which are essential for your body and help you beat keto-flu
  • most suitable for the initial phase of the ketogenic diet

100+ Recipes & More Homemade Basics
  • 20+ Keto Basics including Flavoured Butters 12 ways, Sourdough Keto Buns, Tortillas 3 ways, Cauli-Rice 3 ways, and Keto Cheese Sauce 3 ways.
  • 18 Satisfying Fat-Fueled Breakfasts such as "No-Tella" Granola, Abundance Breakfast Bowls, Chocolate Chip Pancakes, and Breakfast Pizza Waffles.
  • 7 Satisfying Keto Snacks and Appetisers including Peri Peri roasted Nuts, Crispy Ranch Chicken Wings, and Avocado-Egg Bacon Cups.
  • 12 Stick-To-Your-Ribs Soups and Hearty Salads including Greek Meatball Soup, Creamy "Potato" Soup, Hungarian Goulash, Caesar Salad with Poached Egg, and Stuffed Avocado 2 ways.

  • 10 Easy Low-Starch Lunches such as Taco Frittata, Vegetable Rose Pie, and Spiced Granola Bars.
  • 31 High-Fat Dinners All Week Long. You will find delicious keto meals such as Masala Cauli-Rice with Grilled Halloumi, Harissa Fish Tray Bake, Thai Chicken Tray Bake, Speedy Cauliflower Mac-N-Cheese, Induction Carbonara, Chicken Piccata, Pizza Two Ways, Bacon-Wrapped Chorizo Meatloaf with Carmelized Cauliflower, and Salisbury Steak with Quick Mash.
  • 16 Drinks and Desserts including Raspberry Electrolyte Drink, Czech Butter Cake, Tiramisu Ice Bombs, Almond Bliss Bars, Boston Cream Pie, Vanilla Panna Cotta with Strawberry Coulis, and Cookie Dough Mousse.

Why Pre-order?

Preorders support your favourite authors. When you preorder a book, it tells bookstores that people like it, which makes them stock more copies of it. This makes it more likely for people to discover my book.

Preordering guarantees the lowest price. Many book stores including Amazon offer a “preorder price guarantee” which means if you preorder you will always get it at the lowest price. ⠀

Your Review Matters

Working on this cookbook wouldn't be possible without you — my fabulous readers. I'm so grateful for your continuous love and support! Finally, I want to thank my publishing team at Fair Winds who worked so hard and have been amazing and supportive all those years!

If you like my cookbooks and want to support what I do, please, leave a review on Amazon. It only takes a minute to leave a review and makes a tremendous difference to authors like myself.

Reviews improve the visibility of books on Amazon and other stores, which means that with your help, my book will reach more potential readers interested in the ketogenic diet.

Thank you 🖤

Giveaway

To celebrate the launch of my new book, The Keto All Day Cookbook, I'm giving away this beautiful KitchenAid Mixer (in a colour of your choice). Anyone can join, no matter where you live. The lucky winner will be announced in a few days 😊

My question is: What has been your biggest struggle in transitioning to a low-carb diet?

You can also earn extra points by following me on Twitter, and/or by tweeting about this book release!

a Rafflecopter giveaway

https://ift.tt/2R4bQst