Keto+

This page contains links, recipes, and other information I find and want to save/share about low carb, LCHF, keto, ketovore, carnivore, and similar eating plans. Many of these can also be found at KetoPlus. See also my What I Eat page, which contains MANY menu ideas and recipes from my daily food log that I’ve been posting for nearly a year at this point.

WHO KNEW?!?!?

WHEN YOU BLOW IT

Or, more accurately, when *I* blow it! And yesterday I totally did! Getting together with family, they had pizza, breadsticks, and brownies. And I indulged in all 3!

Yes, a few times a year it happens, I throw caution to the wind and go a little – or a lot – crazy! And I have side-effects; because I eat ketovore to keep inflammation/pain under control – for body pain in joints AND soft tissues AND for my fragile CV system – the weight aspect doesn’t mean as much as the pain and suffering I cause myself. And before the day is done I am more than ready to straighten up and fly right!

So here is what I do to shorten the amount of time I have to pay for my crimes:
1 – I drink as much as I can. I’m personally not a water drinker (wish I was but blech!) so I drink things as close to water as I can. If I can see through it and it is sugar-free, it’s good enough!
2 – I drop 2 of my 3 rules for the first day or two, eating almost exclusively the “vore” part of ketovore and not worrying about the IF or OMaD parts of my usual plan.
3 – I don’t let myself get hungry; I will now want more carbs and the biggest part of fighting that is to not allow hunger to weaken my resolve! Enough protein and lots of satiating fat is just the ticket!
4 – I will eat this way for a second day and even a third, if I am still suffering from my indulgence. However long it takes, in fact.

When I finally feel ready to continue on with my normal eating I am usually craving my animal products and low-carb veggies. It is all I want to eat, and I have renewed enthusiasm! And I have successfully overcome the impact of my day of dirty deeds!

EASY TORTILLA SHELLS…

…or at least they sound easy!

This is quite possibly the easiest tortilla shell recipe yet, and it sounds like it would fit my way of cooking – I don’t measure stuff. I don’t know about the stuffings of it, but the shell itself I think I have to try!

Mini Bean “Soft Tacos”

NEW SUPPER IDEAS – EASY, and DELICIOUS!

Setting the convection setting to “on”, the temp to 425°F, and the timer to 30 minutes.

* While we wait, I’ll explain about the eggs: one would have been more than enough. But there were 2 in the carton. And I couldn’t leave one.

After the 30 minutes I flipped the chicken patties and added a little shredded (real, not grated green-can) parm to the tops. I turned the top pan 180° . And I reset the temp for 450°F and the timer for 15 minutes.

This was my supper, as a result. Plus one more thing:

I mixed up some greek yogurt and some low carb grain-free baking mix I had in the cupboard. Plopped it in my 5-minute Chef, flipping it once during the cooking time. When it was done I buttered them to have a biscuit as well. I saved half for tomorrow.

Definitely going to buy those zucchini nests again, I have a couple of GREAT ideas to do with them!

LET’S TALK CAULIFLOWER RICE!

I’ll bet you guys thought I forgot about this group, eh? Well I didn’t but it has been a really busy week! Tonight I want to share that I had the last of the pork butt I had slow-roasted in the wee hours of last Sunday…which I ate with cauli-rice, which I want to talk about a little bit.

First, lots of people either don’t like the thought of cauliflower rice, or have tried it and not liked it. And I used to be in the second group until I saw how The Keto Twins (they’re on YT) do it. They DRY it! I buy the big bags of frozen from Costco. Putting them in a dry pan, no seasoning or anything else, and stirring it around over medium heat until there isn’t even a hint of water in the bottom removes all of the cauliflower flavor, just leaving the texture of rice which then absorbs whatever you cook it with!

Tonight I did it a little differently, by dumping the frozen “rice” into a baking dish with a touch of olive oil, and roasting it at 375°F for about an hour, stirring halfway and seasoning it with my favorite seasoning, Happy Salt from the Amish store, and a hunk o’ butter! I think it was even better done in the oven than in a pan.

Second, my supper was the last of the pork roast, reheated, with the caulirice on top, sprinkled with parmesan cheese out of the green can. And it was SO GOOD! This is the first time that the cauliflower rice actually tasted like rice, not just felt like it.

So that’s what I wanted to share tonight, if you haven’t tried drying it out yet, you might want to give cauliflower rice another try!

MY 90-SECOND BREAD RECIPE

I’m rather picky about the low carb breads. Most of them are more cake-like in texture, or use vital wheat gluten and other grains (which I avoid). The other day I made a lovely little 90-second-type bread and it made excellent toast! I rarely eat bread, almost always toast, so that’s more important to me. This had almond flour in it, not a ton, but enough that my body told me “what are you trying to do to me?!?” So today I did the same thing, subbing whey protein powder. It was even better – and no attitude from my body!

2 medium eggs, beaten
1/2 tsp baking powder
2 Tbsp full-fat sour cream
3 Tbsp unflavored whey protein powder
1/8 tsp EACH salt & sweetener
1 Tbsp psyllium husk
1 Tbsp yeast (for flavor)

Made it just like any other 90-second bread. Got 4 slices out of it. Grilled it in butter. Quite tasty!

EASY GARLIC BREAD RECIPE

I wanted some garlic bread with my meal today but not much ability to work in the kitchen at a lengthy recipe. So in a bowl I mixed about a cup of mozzarella, about 1/3c of fine almond flour a tsp of baking powder, a tsp of xanthan gum, 2 Tbsp of yeast (for flavor), a Tbsp of psyllium husk, some salt, and enough egg white (from the carton) to make it into a dough. After letting it sit for 10 minutes or so to let the psyllium husk absorb I patted it down into an inch-high rectangle on a parchment-lined baking sheet, sprinkled a little garlic powder and salt on top, and baked it 25 minutes @ 350°F, turned it and baked for 10 more minutes. It was very good! I ate about ¼ of the batch.

EXPERIMENTING, part 1:

I’ve been doing some reading about resistant starches. In the past most of the discussion seemed to be among people who were hoping for a plan so they could “get away with” eating things like potatoes and other carby foods. Though I’ve been unable to find out the exact carb counts – or even the percentage of starches that change – among foods that have been make resistant, if I were doing this for weight loss I’m not sure I would try it? But now that I am eating to help resolve some health issues, among them gut problems, I think I will pay more attention.

I will provide a reading list of the articles and posts I have found most helpful. But first, I just want to talk about experiment #1. I realize there is no way to measure the success or failure of these experiments, other than the vague “feeling better” goal post. And that could be attributed to nearly anything that I’m doing to achieve that! So basically I am forging ahead blindly in search of something that might help me. Hardly scientific. However, whereas I used to purchase and use resistant starches in my cooking, I’m looking now at doing it as part of my cooking and eating habits. Maybe.

Anyway, I thought I would start with oats. I’m a big lover of oatmeal, and usually make it by mixing equal parts rolled oats, coarse oat bran, golden flax meal, and unsweetened dessicated coconut. I pour boiling water over them, cover, and sit until everything is soft. Then I melt some butter, add some sweetener and cinnamon, and top off with some half’n’half because cream is too expensive anymore. It is delicious and definitely comparable to the real thing as I remember it. But this time I just used the oats and bran, then soaked them in yogurt in the fridge overnight. This morning I took out a couple of spoonfuls and heated it up before adding my butter, sweetener, cinnamon, and half’n’half. It tasted fine (though I missed the coconut) and now I’m waiting to see if anything bad happens, or if something good results.

Because I already have an oatmeal substitute that works fine for me, I’m not sure how often I will do this. But there are plenty of other foods I can try in the future – maybe once a week or so? – if all goes well with the oatmeal. Watch this space.

What to Know About Resistant Starches
The Benefits of Resistant Starch
Health Benefits of Resistant Starch
Resistant starch: metabolic effects and potential health benefits

Made some experimental bread this morning. Didn’t want to separate a dozen eggs, don’t have a stand mixer to do the stiff peaks thing like the recipes already out there. Do like the 90-minute microwave breads. Decided to try a combination of the two. It. Is. Excellent. (BTW, I rarely eat bread that isn’t toasted/fried in butter on both sides!)

Whipped up a half carton/half pint of egg whites until fluffy.
Added 2Tbsp full fat sour cream and 1Tbsp softened butter.
Whipped them in with the egg whites which, of course, lost some bubbles due to the fat but still quite fluffy.
In another bowl I mixed about ½c very fine almond flour…1tsp. baking powder…2Tbsp whole psyllium husk…½tsp xanthan gum…½tsp salt…¼tsp sweetener.
Stirred the dry ingredients with the egg white mixture and let sit for a few minutes for the psyllium to absorb liquid. Batter was thick but still pourable with a few nudges from the rubber scraper.
Poured into a buttered (Pyrex) loaf pan and baked 35 minutes @ 350°F.
Let it cool COMPLETELY, then loosened the edges with a knife and lifted it easily out the pan with a pancake turner – no stickage!

I sliced it in half across the middle and then horizontally, making 4 slices (as planned). I nibbled on some edge bits and it was better than I expected. “Toasted” (fried) 2 slices and had them with a schmear of no-sugar, peanuts-only peanut butter.

NOTES: Needed more salt. Slightly heavy – I like heavier breads so that’s good! – but only slightly. Might add some yeast next time for the smell as it bakes. I wouldn’t change anything else, it was lovely, not cake-like in the least as many egg-based keto breads are, and made wonderful crispy toast.

Snickerdoodle Pudding recipe uses HB eggs and has modifications for non-protein-sparing. It looks easy to modify for other flavors, or to add nuts or berries or whatever, though I haven’t tried – yet.

Page added 2023Jan19
#lowcarb #LCHF #keto #ketovore #carnivore #diet #health #ketosis #WeightLoss