We are proponents of consuming a “real food diet” versus a diet of processed, chemicalized, so-called food. We believe that everyone needs vegetables in their diets.
A low carbohydrate lifestyle means that you reduce simple carbohydrates at each meal and consume more healthy protein, fats, and veggies. A carbohydrate-heavy diet causes blood sugar fluctuations and energy highs and lows. Many people suffer from Insulin Resistance or Metabolic Syndrome as a result, as well as obesity, heart disease, and diabetes. Some studies suggest upwards of 80% of the US population is insulin resistant from excessive carbohydrate intake! Eliminating simple carbohydrates can be the first step towards a healthier metabolism.
“Simple carbohydrates” to avoid? The most obvious item is sugar – in all forms – meaning added sugar, sugar substitutes, as well as products made with sugar, including cake, cookies, pie, ice cream, candy, soft drinks, etc. Other simple carbohydrates include white rice, white refined pasta, white bread, baked goods, etc.
Instead of consuming these items we recommend finding ways to make healthier choices. Some of them we have discussed in prior articles are zoodles (zucchini spiralized) or spaghetti squash in place of traditional pasta and black or brown rice with added legumes such as lentils in place of white rice. Another great idea is to make keto gluten free flatbread and bagels. Have you tried them? So delicious! These do require a lot of cheese, but if you are vegan or dairy intolerant, you could use Daiya cheese substitute.
Keto Flat Bread (or naan): What you need: 3 cups shredded cheese (cheddar, mozzarella, or any meltable cheese), ½ cup grated parmesan or asiago cheese, 2 Tbsp Greek yogurt or sour cream, 2 eggs, 1 ½ cups almond flour, 1 Tbsp baking powder, mixed dried shallot/dill/garlic seasoning (or whatever one you like). Butter and garlic powder. What to do: Preheat oven to 375 degrees and cover baking sheet with parchment paper or baking sheet. Mix soft cheese and yogurt together and heat over a double boiler (some people microwave, but we don’t) until melty. In a separate bowl mix eggs, almond flour, grated cheese, and baking powder together with seasonings. Combine with melty cheese until dough forms. We flour our hands to press dough out onto the baking sheets to about ¼ inch thickness. Brush with melted butter or olive oil and garlic powder. Bake for about 20 minutes until golden brown. Makes about 12 small pieces or 6 large. You could even use this for a pizza crust!
Keto Everything Bagels: What you need: 1 cup shredded cheese (cheddar, mozzarella, or any meltable cheese); ½ cup grated parmesan or asiago or other grated hard cheese, 2 eggs, 2 Tbsp everything seasoning. What to do: Preheat oven to 375. Combine shredded cheese and egg in bowl until fully combined. Divide into 6 parts and press into a donut pan or make your own bagel shapes. Sprinkle everything seasoning over the tops and bake for 15-20 minutes. Feel free to mix up your cheeses – we just recommend using one melting cheese and one hard cheese to get the right flour-like texture. Add other favorite seasonings such as salt, garlic, sesame seeds etc. These are Delish! Bon appetite!