Stress getting you????

Our lives are so upside down right now, with “Shelter at Home Orders” and “6′ Distancing”, sometimes the last thing we want to thing about is our food.

More of us now than ever before are having to make choices for our health. Now just might be the best time in your life to start Keto. I have found over the last three years that it doesn’t take stress away, but it sure helps my head to deal with it better.

The reason for that is it clears the brain fog away and allows us to get healthy. I just got done reading an article about Rocco DiSpirto talking Keto Comfort Food (article from Woman’s World). Rocco has become a champion of Keto by developing low carb comfort food recipes to help someone stick to a low carb keto lifestyle.

Not only do you feel better physically, but also mentally, thus helping with dealing with stress at this time in our lives.

We’ve never lived in a time where we have had limits on travel and getting together with friends and family. And I hope we never experience this again in my lifetime. FaceTime, Marco Polo, Skype, Zoom, etc are all ways to help us get around not seeing people. They are all FREE as well so take advantage of them. This can help with stress as well.

Sometimes we just need to do things the old fashioned way – pick up the phone and call someone to hear their voice. It is amazing to me how many of us choose to just text instead of hearing someones voice. It really doesn’t take that much more time to sit and chat for a few minutes. It helps with stress because now you can sense in their voice how someone is holding up.

But seriously if you need comfort food, now’s the time to do a little research and realize that eating a low carb keto lifestyle isn’t that difficult and it’s really not that expensive. Plus for the most part there is always a great selection, because we don’t eat the junk food that everyone else eats.

Later in the week I’m going to post one of Rocco’s easy keto recipes. It is Keto Jalepeno poppers. Or if you’re like me and don’t like jalepeno’s that much you sub with the little orange and red and yellow sweet peppers.

So as we go through this time of challenge and change – grow a garden, ride a bike, go for a walk around the neighborhood, or learn to meditate. Do something you’re not used to doing because you’re so used to being busy all the time.

Stay safe and we’ll talk next week. Enjoy your time at home too – spring cleaning gives you such a sense of accomplishment. LOL.

Have a great week.

gluten free & keto bread with yeast

Gluten Free & Keto Bread with Yeast

  • Servings: 12-16 slices
  • Difficulty: easy
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Light and fluffy and great for grilled cheese


Ingredients

  • 2 teaspoons active dry yeast
  • 2 teaspoons inulin or maple syrup or honey to feed the yeast
  • 1/2 cup water lukewarm between 105-110F
  • 1-3/4 cups almond flour
  • 3/4 cup golden flaxseed meal finely ground
  • 1/4 cup whey protein isolate
  • 2 tablespoons psyllium husk finely ground
  • 2 teaspoons xanthan gum or 4 teaspoons ground flaxseed meal
  • 2 teaspoons baking powder
  • 1 teaspoon kosher salt
  • 1/4 teaspoon cream of tartar
  • 1/8 teaspoon ground ginger
  • 1 egg at room temperature
  • 3 egg whites at room temperature
  • 1/4 cup grass-fed unsalted butter or ghee, melted and cooled
  • 1 tablespoon apple cider vinegar
  • 1/4 cup sour cream

Directions

  1. LIne a 8.5 x 4.5 loaf pan with parchment paper (an absolute must). Set aside.
  2. Add yeast and honey (or any of the sugars above) to a large bowl. heat up water to 105-110F, and if you don’t have a thermometer it should only feel lightly warm to touch. Pour water over yeast mixture, cover bowl with a kitchen towel and allow to rest for 7 minutes. The mixture should be bubbly, if it isn’t start again (too cold water won’t activate the yeast and too hot will kill it.)
  3. Mix your flours while the yeast is proofing. Add almond flour, flaxseed meal, whey protein powder, psyllium husk, xanthan gum, baking powder, salt, cream of tartar and ginger to a medium bowl and whisk until thoroughly mixed. Set aside.
  4. Once your yeast is proofed, add in the egg, egg whites, lightly cooled melted butter (you don’t want to scramble the eggs or kill the yeast!) and vinegar. Mix with an electric mixer for a couple minutes until light and frothy. Add the flour mixture in two batches, alternating with the sour cream, and mixing until thoroughly incorporated. You want to mix thoroughly and quickly to activate the xanthan gum, thought he dough will become thick as the flours absorb the moisture.
  5. Transfer bread dough to prepared loaf pan, using a wet spatula to even out the top. Cover with a kitchen towle and place in a warm draft-free space for 50-60 minutes until the dough has risen just past the top of the loaf pan. How long it takes depends on your altitude, temperature and humidity – so keep an eye out for it every 15 minutes or so. And keep in mind that if you use a larger loaf pan it won’t rise past the top.
  6. Preheat oven to 350F while the dough is proofing. And if you’re baking at high altitude, you’ll want to bake it at 375F.
  7. Place the loaf pan on a baking tray and transfer gently into the oven. Bake for 45-55 minutes until deep golden, covering with a lose foil dome at minute 10-15 (just as it begins to brown). Just be sure that the foil isn’t resting directly on the bread.
  8. Allow the bread to rest in the loaf pan for 5 minutes and transfer it to a cooling rack. Allow to cool completely for best texture – this is an absolute must, as your keto loaf will continue to cook while cooling! Also keep in mind that some slight deflating is normal, don’t sweat it!
  9. Keep stored in an airtight container (or tightly wrapped in cling film) at room temperature for 4-5 days, giving it a light toast before serving. Though you’ll find that this keto bread is surprisingly good even without toasting!
Recipe Courtesy of Gnom-gnom.com

Chicken & ‘Rice’ soup

  • Servings: 4
  • Difficulty: easy
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Dr Kellyann's basic detox soup will soothe your soul!


Ingredients

  • 1 head cauliflower
  • 1 small onion, diced
  • 2 tablespoons butter
  • 1/2 cup carrots sliced
  • 1/2 cup celery, diced
  • 4 cups chicken bone broth
  • 1 (15oz.) can coconut milk
  • 1/4 cup fresh parsley, chopped
  • 1/2 teaspoon dried thyme

Directions

  1. Blitz cauliflower in food processor to resemble rice; set aside.
  2. In soup pot, saute onion in butter over medium-low heat until translucent. Add cauliflower, carrots and celery until tender, about 8 minutes. Add broth, milk and herbs; bring to a boil, then reduce heat and simmer 8-10 minutes. Add salt and pepper to taste.

Recipe Courtesy of Dr. Kellyann

pros of a low carb keto lifestyle

Research has discovered that a keto diet can help you lose weight and reduce inflammation factors in the body. It can also lead to greater metabolic efficiency in consuming fats.

This way of eating usually has more people feeling fuller because all that fat really increases your satiety and if you feel fuller you’ll eat less, which translates into weight loss.

A new study from the Sanders-Brown Center on Aging at the University of Kentucky found that following a keto diet may help protect against cognitive decline.

Keto can bring great changes in weight loss and the results are outstanding. Keto can be followed as a lifestyle, and you won’t put the pounds back on as long as you stick with it.

The above items came from an article on Keto from the magazine “The Complete book of Diets that Work”.

Since we don’t consider eating Low Carb and Keto as a DIET, but as a lifestyle I am living proof that it does work and can be a continued lifestyle with only good things for side effects. I’ve been eating Keto for 3 years now and have had very minimal weight fluctuation. And the only time my weight did fluctuate was when I took a month off from eating Keto and added carbs and sugar back into my meal plan because of holidays. It was pretty dramatic, but the nice thing is I can go right back to eating my keto way and lose the extra pounds I had put on.

I also drink exogenous ketones on a daily basis which helps to keep my body in ketosis and gives me better Energy, better Sleep, and easier Fat Loss.

Have a fantastic week and see you next week!

Gluten free & keto chocolate cupcakes

Gluten Free & Keto Chocolate Cupcakes

  • Servings: 6
  • Difficulty: easy
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Think an intensely chocolatey and moist cupcake, topped off with a ridiculous chocolate buttercream frosting.


Ingredients

    For the chocolate cupcakes
  • 1/2 cup almond flour
  • 3 tablespoons golden flaxseed meal or psyllium husk, finely ground
  • 1 tablespoon coconut flour
  • 1 teaspoon baking powder
  • 1/4 teaspoon xanthan gum
  • 1/4 cup unsalted grass-fed butter
  • 2 tablespoons heavy cream
  • 1/3 cup cocoa powder
  • 1/4 teaspoon kosher salt
  • 1/3 – 1/2 cup xylitol or erythritol
  • 2 eggs
  • For the chocolate buttercream frosting
  • 5 tablespoons unsalted grass-fed butter at room temperature
  • 5 tablespoons cream cheese at room temperature
  • 2-4 tablespoons powdered swerve
  • 1-3 tablespoons cocoa powder to taste (I used 1 tablespoon)
  • 1/4 teaspoon espresso powder
  • pinch of kosher salt as needed

Directions

    For the Chocolate cupcakes
  1. Preheat oven to 350F. Line a muffin pan, set aside.
  2. Add almond flour. flaxseed meal, coconut flour, baking powder and xanthan gum to a medium bowl. Whisk until thoroughly combined, set aside.
  3. Add butter, heavy cream, cocoa powder and salt to a large heatproof bowl. Melt over a water bath whisking constantly (or use the microwave in small bursts.) Remove from heat and allow the mixture to cool slightly.
  4. Add in the sweetener and one egg at a time, whisking well after each one until completely incorporated. The texture should appear smooth and thick, with all the sweetener disolving into the mixture (if using erythritol, granules will remain). Add the flour mixture, whisking vigorously until fully blended (about a minute). Divide the batter into prepared muffin pan.
  5. Bake for 14-17 minutes, or until a toothpick inserted comes out clean. Always keep in mind, however, that your cupcakes will continue to cook while cooling.
  6. Allow to cool for at least 15 minutes in the muffin pan. They’ll be particularly fragile right out of the oven, so you need to let them set. Keep stored in an airtight container for 3-4 days.
  7. For the chocolate buttercream frosting.
  8. Add the butter, cream cheese and sweetener to a large bowl. Cream the mixture with your mixer using paddle attachment until light and fluffy, about 10 minutes. You’ll want to scrape the bowl every so often to ensure an even mixture. Add cocoa powder to taste, espresso powder and salt and continue to beat until fully incorporated.
  9. Transfer frosting to a piping bag with a tip and decorate each cupcake.
  10. 3 The cupcakes keep well, stored in an airtight container in the fridge, for about 3 days. And they also freeze beautifully just thaw it out in the fridge overnight.
Recipe Courtesy of Gnom-gnom.com

cream cheese chicken burrito

Cream Cheese Chicken Burrito

  • Servings: 4-6
  • Difficulty: easy
  • Print

Absolutely delicious and I will make again over and over again


Ingredients

  • 4 cups picked shredded chicken
  • 1/4 c medium picante sauce
  • 4 oz cream cheese
  • 4 oz grated cheddar cheese
  • 1 teaspoon salt
  • 1/2 teaspoon pepper
  • 4 oz more cheddar cheese
  • 4 tablespoons more Medium picante sauce
  • shredded lettuce
  • 4 tablespoons sour cream

Directions

  1. Either pick a whole poached chicken or buy a rotisserie chicken and pick that.
  2. Beat cream cheese and add picante sauce and spices.
  3. Add grated cheese and cream cheese mixture to the shredded chicken and mix thoroughly.
  4. Divide into 4 portions (I made 6 portions out of mine).
  5. Shape them like a burrito and put on a cookie sheet. Top with remaining cheese and bake for about 10 minutes til cheese melts. (or you can just microwave).
  6. Top with another Tablespoon of picante , lettuce and a dollop of sour cream.
Recipe Courtesy of Low-Carb-Scams.com