Browsing Tag

keto

Lifestyle

Cycle Syncing Recipes: Ketogenic Menstrual Phase Friendly Soup

I tend to meal prep each Sunday, and as I consider what to prepare for the week I look at my cycle calendar on MyFlo (best app ever). Will I be in the same phase all week? Will I transition to a new phase half way through the week? I use this knowledge to make decisions and prepare meals that will support me, and my hormones, as I move through my cycle.

During the menstrual phase, the body benefits from foods rich in protein, healthy fats, and low-glycemic produce. These things, along with special spices like cinnamon, help to regulate blood sugar. These food recommendations fall in line with the Ketogenic Diet, so I will often combine the two. The strict requirements of Ketosis help me to avoid the pitfalls of cravings, which in this stage for me often revolve around salty soft pretzels and sourdough bread (ironically the exact opposite of what I should be eating at that time).

One of my favorite recipes to prep for my menstrual phase is this amazing, fatty, tasty soup. A small serving packs a nutritious punch and keeps me full for a long time, eliminating the urge to snack.

Ingredients:
1lb fatty organic grass-fed ground beef (I tend to grab the Simple Truth 80/20 pack from Target)
20 Brussels sprouts
3 tb Coconut oil
1 tb Ghee
1 Jalapeno, sliced into thin rounds (keep the seeds in for a spicier soup- discard seeds for a more mild flavor)
1/4 cup Red onion, diced
1 clove garlic, minced
1 tb Tomato paste
2 scoops Ancient Nutrition Turmeric Bone Broth Protein Powder
Handful Spinach, roughly chopped
2 quarts water
Himalayan pink sea salt
Ground black pepper
Optional: Red chili flakes, scallions to garnish

Chop the sprouts into quarters, then toss in the coconut oil, salt and pepper. Spread on a baking sheet and roast at 400F degrees  for 40 minutes, shaking the pan every 10 minutes to mix the sprouts.

Melt the ghee in a pan over medium heat. Add the onion, garlic and jalapeno. Season with salt & pepper and sauté until soft. Add the tomato paste and stir consistently for 30 seconds, allowing the flavors to combine.

Add water slowly, continuously stirring the mixture to combine. Then stir in the bone broth powder. Let simmer for 20 minutes, adding the spinach for the last 5 minutes.

I like to divide the soup into mason jars and freeze them for lunches at work. If you do this, make sure you leave about an inch and a half of room in the top of the jar, do not fill to the top. I grab one on my way out the door in the morning, leave it wrapped in a dish towel at my desk and it’s thawed by lunch time! This also ensures that I don’t waste any soup if I don’t eat it all by the end of my menstrual phase.

Enjoy!
KD

 

Lifestyle

Ketogenic Cauliflower Fried Rice

I love being in ketosis. My body is strong, my skin is clear, my brain is firing and my energy levels are consistent throughout the day. I never feel better than when I am in ketosis.

What I don’t particularly love is living without some of my favorite comfort foods- particularly chicken fried rice takeout, which is one of my all time favorite things.

Recently while searching for frozen broccoli at the store I stumbled across a bag of riced cauliflower- basically just frozen cauliflower that has been put through a food processor to achieve a rice-like size and consistency. Cauliflower is pretty low in carbs so I figured I would give it a shot, and MAN OH MAN am I glad I did. Game changer.

It’s discoveries like this that make me believe that Keto could be a long term option for me.

Recipe:

1 cup riced cauliflower
1 tablespoon ghee
1 tablespoon coconut oil
1/2 jalapeño pepper
1/4 teaspoon red chili pepper flakes
1 egg
Cooked, shredded or cubed chicken (I use 3oz but you can adjust to your macros)
1 teaspoon soy sauce (or more, to your taste!)
1/2 teaspoon pink himalayan sea salt

  1. Heat the ghee and coconut oil over medium high heat.
  2. Sautee the jalapeños, red chili chili flakes and salt until the jalapeños are soft.
  3. Add the cauliflower and continue to cook, stirring every 30 seconds or so, allowing the cauliflower to brown but not burn.
  4. When the cauliflower is cooked, add the cooked chicken and stir just long enough for the chicken to heat through.
  5. Crack the egg into the pan and stir gently, breaking the yolk and distributing the egg throughout the mixture.
  6. Add the soy sauce and continue to stir until the egg has cooked completely.
  7. Enjoy!

Consider adding a little hot sauce or topping with green onions if you’d like! You can also add peas and carrots, just be careful and consider your macros.

Enjoy!
KD

Lifestyle

Almond Meal/Flour

Almond meal and almond flour are two fantastic ingredients for anyone looking to cut back on refined carbs and add some healthy fat and protein into their diet. I make flour every week using the remnants from my almond milk recipe and love getting creative with it!

Almond meal vs. almond flour- what’s the difference?

Almond meal generally has a coarser grind than almond flour, and is made with almonds that still have their skin. Almond flour has a finer grind and is made using blanched almonds that have no skin. Personally I don’t mind the presence of skins but I prefer a finder grind, so I actually make almond flour using regular almonds. This would probably not work in recipes for muffins or breads, which require a lighter flour, but is fantastic for Peppermint Cacao Coconut Balls and Turmeric Ginger Macaroons (recipe coming). If you are wanting to make something more bread-like, go ahead and spring for the blanched almonds.

Almond Meal/Flour

Start by following my recipe for Basic Almond Milk.

After straining your almond milk, take the leftover almond pulp and spread it on a baking sheet.

Set your oven to the lowest temperature setting (mine is 170).

Leave the pulp to dry in the oven for 6-8 hours until completely dry, stirring it every hour to prevent any areas from getting too toasted.

Once the pulp is dry, remove it from the oven and allow it to cool. If you want coarse almond meal, you might be done right here! For a finer grind, pulse the cooled meal in a food processor or blender until it reaches your desires consistency.

*Be mindful that the amount of time it takes to dry out the pulp will vary depending on your oven’s low temperature, the amount of humidity where you live, etc. I live at a high altitude with very little humidity, and at 170 it takes about 6 hours to dry my pulp.  If your oven’s lowest temperature is higher than mine, just stir and monitor more frequently to prevent burning.

Store your meal/flour in an airtight container or glass jar in the refrigerator. If it is really dry all the way through, it can be stored for several weeks. However, mine never lasts that long because I almost always use it within a few days making healthy treats for my sweet tooth and my gluten-free coworkers! Seriously, the Peppermint Cacao Coconut Balls are a totally guilt-free favorite.

Happy Making!
KD