Tag: ketogenic lifestyle

Low Carb & Keto Apple Muffins

Apple (Zucchini) Muffin

Low Carb & Keto Apple Muffins

  • Servings: 6
  • Difficulty: Medium
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OMG Apple (Zucchini) Muffins for Breakfast or Desert


Ingredients

    For the Brown Butter Apple:
  • 1 tablespoon butter
  • 1 large zucchini diced (1-1/2 cups)
  • 3/4 teaspoon apple pie spice*
  • salt
  • 1-3 tablespoons golden erythritol or zylitol, to taste (I used 3 tablespoons)
  • 1-3 tablespoons lemon juice to taste (I used 3 tablespoons)
    • For the Apple Muffins:
  • 2/3 cup almond flour
  • 1/4 cup golden flaxseed meal
  • 1 tablespoon psyllium husk powder
  • 1-1/2 teaspoon baking powder
  • 1 teaspoon apple pie spice (see notes)
  • 1/2 teaspoon xanthan gum
  • 1/4 teaspoon kosher salt
  • 1/3 cup sweetener (I use Swerve)
  • 2 eggs
  • 1 teaspoon vanilla extract
  • 1 teaspoon apple cider vinegar
  • 4 tablespoons butter melted
  • 3 tablespoons water
  • 1 cup brown-butter apple

Directions

    For the Brown Butter Apple:
  1. Heat up the butter in a skillet or pan over medium/low heat. You want to use a skillet (or wide-base pan) as opposed to a saucepan so the juices get absorbed evenly by the zucchini. Continue to cook the butter for 2-4 minutes until brown in color.
  2. Add in the zucchini, spices, salt and mix everything together. Add in the lower amounts of sweetener and lemon juice, cover, lower heat to low, and let simmer for 5 minutes. Remove lid and taste for sweetness and acidity; you’ll most likely need to add more of both (don’t be afraid of the lemon juice, its acidity is what will give it that apple kick once it’s thoroughly absorbed).
  3. Cover once again and cook for 10 more minutes. Remove the lid, taste again, and allow to cook uncovered for 3-6 minutes longer to thicken up the juices. Allow to rest for 10 minutes and enjoy (or allow to cool and keep in the fridge for 3-4 days).

    4. For the Apple Muffins

  4. Preheat oven to 350degrees. Line or grease and flour a muffin pan, set aside.
  5. Add almond flour, flaxseed meal, psyllium husk powder, baking powder, apple pie spice, xanthan gum and salt to a medium bowl. Whisk until thoroughly combined, set aside.
  6. Add sweetener and eggs to a large bowl and beat with an electric mixer for 3-5 minutes until airy and lighter in color. With the mixer on, add in the vanilla extract, apple cider vinegar and butter.
  7. Add in the dry flour mixture in two parts, alternating with the water. Continue to mix for a couple minutes until fully incorporated and elastic, the batter will thicken as you mix. Fold in brown-butter zucchini.
  8. Scoop the batter into the prepared muffin pans, smoothing out the tops with wet fingertips.
  9. Bake for 30-35 minutes, until golden and a toothpick inserted comes out clean. Watch out after minute 15, and tent with aluminum foil as soon as they begin to brown (around 25 for me). The miffins will collapse a tad post bake as they’re weighed down by the zucchini, don’t sweat it.
  10. They can be stored at room temp for 3-4 days.

Note – 1 teaspoon apple pie spice = 1/2 tsp cinnamon, 1/4 tsp ground nutmeg, 1/4 tsp ginger and a dash of all-spice.

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How Does Ketosis Work?

Picture complements of Pruvit Hacked Magazine

On a SAD (Standard American Diet) with higher carbs and lower fats

Step 1 Glucose Levels Rise

Step 2 Pancreas Secretes Insulin

Step 3 Insulin shuttles Glucose into cell

Step 4 Energy is Created

On a Keto Diet with higher fat and lower carbs

Step 1 Glucose Levels Fall

Step 2 Lipase Releases stored Triglycerides

Step 3 Fatty Acids travel to the Liver

Step 4 Energy is Created

In the absence of Carbohydrates the body will use it’s own fat stores to generate energy through the process of Ketosis.

Ketosis is the act of the body burning fats for fuel. The most popular old style diet out there that was known for putting your body into ketosis was the Adkins Diet. You still see people doing it today. The big difference between it and a Keto diet is that on Adkins you could have unlimited proteins and on Keto your proteins are limited to about 20-25% of your daily intake. The reason protein is limited is because after a certain amount it turns into carbohydrates for your body to burn glucose as fuel instead of fat for fuel.

Diet alone takes about 3-10 days for your body to burn all the glucose and for you to be in ketosis. Every body is different so thus the difference in the amount of time it takes to get into complete ketosis. You also have to watch out for the keto flu – which happens when you cut carbs out of your system cold turkey. I recommend that you take 3-5 days to get into ketosis by eliminating more carbs each day. The keto flu is real and that generally turns most people off of a keto diet. You can get through it though, by just slowing your carb intake each day. Cut out sugar one day then bread the next and pasta the next and potatoes the next.

You can also use exogenous ketones which will put your body into ketosis in under an hour. Sounds too good to be true but I recommend that you don’t change your eating habits for at least the first week, then after week two gradually start changing your diet as above. This eliminates the problem of the keto flu. If you are an unbeliever on the fact that this exogenous ketone will put your body into ketosis in under an hour – you can buy test strips to check it or the most accurate way is with a blood test. It is amazing how fast they work.

Whether you decide to put your body into ketosis with just food or by adding a supplement you will need to keep in mind that you will want to make sure and add electrolytes to your diet as well as making sure you get enough magnesium and potassium.

The top 10 Keto approved Potassium foods are as follows:

  • Avocado — 1 whole — 27% RDI
  • Salmon — 15.5 oz filet — 28% RDI
  • Zucchini — 2 cups raw — 17% RDI
  • Cauliflower — 2 cups raw — 14% RDI
  • Mushrooms — 2 cups raw — 13% RDI
  • Brussel Sprouts – 2 cups raw — 15% RDI
  • Sirloin Steak — 5oz filet — 14% RDI
  • Trout or Mahi Mahi — 5oz filet — 14% RDI
  • Celery — 2 cups raw – 11% RDI
  • Almond Milk — 1 cup — 4% RDI

The Top 10 Keto approved Magnesium rich foods are as follows:

  • Almonds — 1oz. — 75mg
  • Cashew Nuts — 1oz. — 81.8mg
  • Brazil Nuts — 6 kernels — 106mg
  • Flaxseed — 1 tablespoon — 27.4mg
  • Cocoa and dark Chocolate — 10g square — 17mg
  • Artichokes — 1 medium — 50mg
  • Salmon — 200g or half a filet — 58mg
  • Spinach — 100g raw — 79mg
  • Swiss Chard — 100g — 81mg
  • Avocado — 1/2 avocado — 29mg

These are just some of the foods that will help you as you move to a Keto Lifestyle.

To get more information about our Pruvit Exogenous Ketones – click the highlighted link for a short video that explains all about them with no obligation.

As you start getting your body into ketosis you will notice little changes and then big changes. Weigh and then throw away the scale. Make sure and measure before you start, because you will notice more with the measurements than you will with the weight. Have fun with it and make it a lifestyle!

For any help – don’t hesitate to comment and we can help with answering your questions. Have a great day.

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Keto Egg Roll in a Bowl

Egg Roll in a Bowl

  • Servings: 3
  • Difficulty: Easy
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An Easy Way to Enjoy Egg Rolls

Ingredients

1 tablespoon coconut oil 1 pound ground pork 4 cups thinly sliced cabbage 1 small sliced onion, chopped 2 cloves garlic, finely minced 1 teaspoon sea salt 1 teaspoon ground ginger 1/4 teaspoon pepper 1 tablespoon sriracha 1/4 cup soy sauce 1/2 tablespoon sesame seeds 1/4 cup green onion

Directions

  1. Heat oil in a large skillet over medium high heat.
  2. Add the garlic and onion, saute until the onions are translucent.
  3. Add ground pork, ground ginger, sea salt black pepper and sriracha.
  4. Saute until the pork is cooked through.
  5. Add the cabage and soy sauce.
  6. Saute until the cabbage is tender.
  7. Top with green onions and sesame seeds before serving.
Recipe Courtesy of Pruvit

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Avocado Bacon Crustless Quiche

Avocado Bacon Crustless Quiche

  • Servings: 6
  • Difficulty: Easy
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An Easy Way to get Your Fat and Protein for Breakfast


Ingredients


6 large eggs
1/4 cup milk (almond milk if you prefer)
1/4 teaspoon salt
1/4 teaspoon ground black pepper
1/2 cup shredded mozzarella cheese
1/2 cup crumbled cooked bacon (about 6 slice of bacon)
1 avocado, peeled, seeded and chopped

Directions

  1. Preheat oven to 350 degrees F. Spray a standard pie plate with cooking spray.
  2. In a medium (2.5 quart) bowl, add the eggs, milk, salt and pepper. Whisk until well combined.
  3. Add the cheese, bacon and avocado. Gently stir until well mixed.
  4. Pour the egg mixture into the pie plate. If necessary, use a spoon to push some of the avocado and bacon around to ensure that it is evenly distributed throughout the quiche.
  5. Bake for 30 minutes, rotating once half way through.
  6. Let the quiche cool for 5 minutes before slicing.


Recipe Courtesy of The Wholesome Dish

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Are you doing a Keto Diet but aren’t losing fat?

There are some common mistakes that sometimes take place when starting a Keto Diet. You’ve watched a friend lose 3 dress sizes in 2 months and you want the same, but you aren’t losing!

  1. Throw the Scale away! Take your measurements before you start. Most of us know how our clothes fit us – so watch how your clothes start to fall off. You can weigh yourself, but don’t do it every day. Once a month is all I recommend to my people.
  2. Maybe you’re not eating enough fat. Most people think of a keto diet as high protein and low carb. A keto diet is High Fat, Medium Protein and low carb. High fat means about 70% of your diet is fat. Buy Avocados – they are the healthiest food on the planet. High in fat and very healthy for you. So you say you don’t like avocados plain – make guacamole – put it on your eggs, mix it with your eggs, use it as mayonnaise. Cook with coconut oil, olive oil, avocado oil or butter. If you’re making steak, melt butter on top of it. It’s amazing.
  3. You’re eating way too much protein! Too much protein turns to carbohydrates as it digests. A good portion size for me is about the size of the palm of my hand which is normally 3-6oz per meal. Add in lots of veggies – the ones grown above the ground are less in carbs than the ones that are grown under the ground.
  4. Not enough water can be another problem. Your goal should be about half your body weight in ounces of water. I won’t say this is easy, because there are days when I struggle with this as well. But at least shoot for lots of water.
  5. Also alcohol, for the most part, is high in sugars – so know what alcohol you can consume without it affecting your blood sugar. Stay tuned for future posts to figure out grams of carbs on alcohol.

If you continue to not see results and want to discuss what is going on please feel free to comment and we can talk about what is going on in your life both food wise and stress wise.

Have a Happy and Healthy Lifestyle today!!!!

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Lemon Ricotta Scones

Keto Lemon Ricotta Scones

  • Servings: 12
  • Difficulty: Easy
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A Rich Lemony Desert or Breakfast Bar


Ingredients


Directions

  1. Preheat the oven to 325F and line a baking sheet with parchment or a silicone liner
  2. In a large bowl, whisk together the almond flour, Swerve, baking powder, salt and lemon zest. Add in the eggs, ricotta, and lemon extract and stir until the dough comes together.
  3. Divide the dough in half and pat into two circles, about 5 to 6 inches in diameter, on the prepared baking sheet. Cut each circle into 6 even wedges. Gently lift the wedges with a spatula and spread around the pan a few inches apart.
  4. Bake about 25 minutes, until golden brown and just firm to the touch. Remove and let cool.
  5. Whisk the powdered Swerve and lemon juice in a small bowl and drizzle over the cooled scones.


Recipe complements of Swervesweet.com

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