Lee Ward: Leading the Way to Keto Diet Success | Lifestyles
One reader asked for information on the keto diet. It sent me on the internet to do some research.
The low-carb, high-protein diet helped the reader lose over 30 pounds, but despite its success, she had lingering questions.
Healthy foods for the keto diet include seafood, including shrimp and crab; low-carb vegetables, such as kale, broccoli and cauliflower, zucchini, and spaghetti squash; cheese; eggs; meat and poultry; olive oil, nuts and seeds; berries and cocoa powder and dark chocolate.
Not bad at all, eh?
The reader was also looking for advice on how to eat out. My research shows that avoiding bread is key. Some restaurants will substitute lettuce for the wraps and any restaurant will hold the bread, if you ask. Otherwise, any dish consisting of meat and vegetables will work, as long as the meat is not fried and the vegetables are not starchy.
But you’d better eat at home most of the time.
Here are some keto friendly ideas.
1⁄4 cup extra virgin olive oil
3 garlic cloves, crushed
Finely grated zest and juice of 1 lemon, plus lemon wedges for serving
24 large shrimp, peeled, tails intact
1/4 cup buttermilk
1 tsp Dijon mustard
1 tablespoon of white wine vinegar
1 tablespoon finely chopped chives
2 stalks of celery and 1 cup of celery leaves
1 fennel bulb
1 bunch of mint, leaves picked
Preheat the grill or barbecue on high heat. Combine 2 tablespoons of olive oil, garlic, lemon zest and brush over the shrimp. Leave to marinate for 15 minutes.
Combine the buttermilk, mustard, vinegar, remaining olive oil, chives and season. To make the celery salad, use a peeler to cut the celery into long strips.
Thinly slice the fennel and mix with lemon juice to prevent it from discoloring. Combine the fennel, celery, celery leaves and mint.
Grill the shrimp on the barbecue for 4 to 5 minutes until grilled and cooked through. Serve with buttermilk dressing, celery salad and lemon wedges.
ULTIMATE KETO CHEESEBURGER
1 white onion, very finely chopped
2 tablespoons of sweet mustard
2 tablespoons of white wine vinegar
2 tablespoons of Greek yogurt
1 pound of ground beef, lean
1 tsp ground smoked paprika
2 tablespoons of tomato paste
1 garlic clove, crushed
2 heirloom tomatoes, sliced on the bias
2 large dill pickles, sliced lengthwise
2 young lettuce, cut into wedges
1 cup sharp cheddar
For the dressing, combine half the onion (reserve the remaining onion to serve) and the remaining ingredients in a bowl and season to taste. Put aside.
Place the beef in a frying pan over medium-high heat and cook, breaking up with a wooden spoon, for 3 to 4 minutes or until golden brown.
Add the chipotle, tomato paste, garlic, 1 teaspoon of salt and 1/2 teaspoon of freshly ground black pepper, and cook another 5 to 6 minutes or until the mince begins to set. . Remove from fire. Arrange the lettuce, pickles and tomatoes on a serving platter and sprinkle over the cooked ground beef. Crumble over cheese and sprinkle with reserved onion. Serve with the dressing.
KETO SUGAR FREE CHEESE CAKE
1⁄2 tsp. almond flour
1⁄2 ch. coconut flour
1⁄4 ch. grated coconut
1⁄2 ch. (1 stick) butter, melted
3 blocks (8 oz.) Cream cheese, softened at room temperature
16 oz. sour cream, at room temperature
1 tbsp. stevia
2 tbsp. pure vanilla extract
3 large eggs, at room temperature
Preheat the oven to 300 degrees. Make Crust: Grease 8 or 9 inch springform pan and cover bottom and edges with foil. In a medium bowl, combine the flours, coconut and butter. Press the crust to the bottom and a little to the sides of the prepared pan. Place the pan in the refrigerator while you prepare the filling.
Prepare the filling: In a large bowl, combine the cream cheese and sour cream, then add the stevia and vanilla. Add the eggs one by one, stirring after each addition. Spread the filling evenly over the crust.
Place the cheesecake in a deep roasting pan and place on the middle rack of the oven. Carefully pour enough boiling water into the roasting pan so that it rises halfway up the springform pan. Bake for 1 hour to 1 hour 20 minutes, until it only slightly shakes in the center. Turn off the oven, but leave the cake in the oven with the door slightly ajar to cool slowly for an hour.
Remove the pot from the double boiler and remove the foil, then cool in the refrigerator for at least five hours or overnight. Slice and garnish with berries, if desired.
CÉTO CHOCOLATE CAKE
For the cake
11⁄2 ch. almond powder
2⁄3 ch. Cocoa powder without sugar
3⁄4 ch. coconut flour
1⁄4 ch. flax seed flour
2 tbsp. baking powder
2 tbsp. baking soda
1 C. kosher salt
1⁄2 ch. (1 stick) butter, softened
3⁄4 ch. keto-compatible granulated sugar (like Swerve)
4 large eggs
1 C. pure vanilla extract
1 ch. almond milk
1⁄3 ch. strong brewed coffee
For the buttercream
2 blocks (8 oz.) Cream cheese, softened
1⁄2 ch. (1 stick) butter, softened
3⁄4 ch. keto-friendly powdered sugar (like Swerve)
1⁄2 ch. Cocoa powder without sugar
1⁄4 ch. coconut flour
1⁄4 tsp. instant coffee powder
3⁄4 ch. heavy cream
Pinch of kosher salt
Preheat the oven to 350 degrees and line two 8-inch pans with parchment paper and grease with cooking spray. In a large bowl, combine the almond flour, cocoa powder, coconut flour, flax seed flour, baking powder, baking soda and salt.
In another large bowl, using a hand mixer, beat butter and Swerve together until light and fluffy. Add the eggs, one at a time, then add the vanilla. Add the dry ingredients and mix until just combined, then stir in the milk and coffee.
Divide batter between prepared pans and cook until toothpick inserted in center comes out clean, 28 minutes. Let cool completely.
Make the Icing: In a large bowl, using a hand mixer, beat cream cheese and butter together until smooth. Add Swerve, cocoa powder, coconut flour and instant coffee and beat until no lumps remain. Add the cream and a pinch of salt and beat until well blended.
Place a layer of cake on a serving platter or cake stand, then spread a thick layer of buttercream on top. Repeat with the remaining layers, then frost the sides of the cake.
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