Ketogenic Diet Information And Low-carb Recipes

Discussion in 'Diets & Dieting' started by Yvonne Smith, Oct 23, 2016.

  1. Yvonne Smith

    Yvonne Smith Very Well-Known Member
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    I started out with just the Atkins type of low-carb information and that is what I have been doing for the last several months, actually for most of this year. It was working, albeit slowly, but I was also exercising and putting on muscle, which weighs four times as much as fat weighs.
    Lat month, I got an invitation to what was called an "online Ketogenic summit", which was about a week's worth of speakers explaining about how the ketogenic diet works, and what all conditions it can help.
    Now that I have more information, I have a much better understanding of how my body processes food, and I intend to expand my food horizons with more recipes that can be made in a healthy, low-carb way , for food that I enjoy eating ; but that is too high-carb, or just plain unhealthy.
    Since most of the recipes in the regular recipe section are for non-dieters to make and eat, and only a few of us here (at this moment in time) are interested in low-carb; I am starting a thread here that will be a combination of information and also low-carb recipes, and then all of the interested people can read and also add recipes for low-carb food here.
    Alerting people who might be interested, @Steve North , @Chrissy Page , @Ina I. Wonder , @Lara Moss , @Denise Happyfeet , @Kate Ellery , @Krissttina Isobe , and anyone else I might have missed .
     
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  2. Yvonne Smith

    Yvonne Smith Very Well-Known Member
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    One of my favorite goes-with-everything foods is ketchup. However, it is made with lots of sugar and corn syrup, and one tablespoon is 5 grams of carbs. Since I can easily eat 1/4 cup of ketchup with a hamburger, it is plain to see that I would be over my 20 grams of carbs in no time if I indulge in ketchup.
    We went to the farmer's market on Saturday, and the lady had a whole basket of tomatoes that were not perfect any more, and she sold the whole basket to me for $3. So, today, I looked up a recipe too low-carb ketchup and made my first experimental batch.
    It is not the deep red color of bottled ketchup, but that is because there is no added food coloring in it, and it is more the color of a thick tomato sauce; but the taste is definitely like ketchup !
    It was easy to make.
    I followed the basic recipe, but dumped everything into the food processor and let it churn up and then cooked it until it thickened.
    The recipe called for canned tomato purée, which would have been thicker, but since I had the fresh tomatoes, I used those instead.
    I ended up with a little over a pint of ketchup, and that is a good size for me, since I can use that up fairly fast, and then make fresh.
    This recipe has just one carb per spoonful, so as long as I don't get carried away, I can have a reasonable amount of ketchup on my meat now.

    http://ketodietapp.com/Blog/post/2014/08/23/Healthy-Home-made-Ketchup
     
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  3. Chrissy Cross

    Chrissy Cross Veteran Member
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    My daughter buys no sugar added ketchup but I've never tried it, I always but the no salt added one. Wish they had a no salt or sugar added one. :)
     
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  4. Yvonne Smith

    Yvonne Smith Very Well-Known Member
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    Actually, if you make your own, like I just did, then you can put in whatever you want in it. I used the pink himalayan sea salt in mine; but you could easily do this same recipe and not add any salt at all.
    Since it is a small batch, it is easy to experiment a little bit until you get the taste that you want. Bobby mentioned to me that Heinz ketchup also adds a little bit of liquid smoke to their ketchup, and that sounded good to me, so I stirred a little bit of that in, too.
    My next project is a low-carb dessert. I got some sugar-free jello, and I am going to dissolve that and process it with some cottage cheese and cream cheese in the food processor, and then chill it.
    It should turn out like a whipped dessert, but almost carb-free. And I can add a bit of whipping cream on top to make it look special. Now that I have decided that this is going to be my eating style, I intend to develop more foods that I can eat and still stay on the program and keep on losing weight.
    Winter is always harder, because our body wants to store up fat, but I am going to start making low-carb soups before long. It is already getting chilly here.
     
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  5. Chrissy Cross

    Chrissy Cross Veteran Member
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    My favorite low carb dessert was with Ricotta cheese and Splenda and almond flavor...something like that...it's been awhile but this was South Beach low carb not Atkins.

    I just buy the sugar free pudding then mix in some SF cool whip so its more in volume.

    I'm not eating as low carb as you, @Yvonne Smith and if I have to make it, forget it. It was nice when my ex lived here because he loved to cook.
     
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  6. Yvonne Smith

    Yvonne Smith Very Well-Known Member
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    I hear you loud and clear on that cooking part, Chrissy ! I cook because I want to eat, not because I like cooking. However..... since I am committed to this eating plan, and I have mostly been eating things like salads, and stir-fry, or simple foods like celery sticks with cream cheese on them; I just decided that I would do better if I have a greater variety of foods.
    So, I am delving into the world of low-carb recipes. You can depend on the fact that anything I post on here will be very EASY and fast to make (unless if is a crockpot thing and has to cook longer).
    There are a gazillion low-carb recipe books online; but most of those are designed for that (strange) breed of people who actually LIKE cooking, and not for people like you and me, who just want to have healthy food to eat that doesn't require much work.

    In order to produce fat ketones, you have to stay under 30 grams of carbs, and since I am losing weight, I stay under 20 grams and not over 1,000 calories.
    After all, I am trying to burn my fat, not just the fat I am eating.
    People like @Ina I. Wonder , who don't need to lose weight, but need the ketones to stop seizures, still eat the same 30 grams of carbs, or less; but they can have virtually unlimited calories.

    Here is my jello snack. It serves 6 servings. (You can see how well my carb manager app shows all of the nutrients in everything)
    -----------------------
    Low-carb Jello
    -----------------------
    Serves 6
    Prep Time: 30 minutes
    Cook Time: 3 minutes
    Total Time: 33 minutes

    Ingredients
    - 1 cups Cheese, cottage, creamed, large or small curd, regular (4% fat) cottage cheese
    - 1/2 cups Cheese, cream
    - 4 x 0.25 package Gelatin Dessert, Sugar Free Lime.(This is one whole packet.)
    - 1/4 cups Coconut milk (can be omitted or use almond milk. Both are low-carb.)

    Instructions
    1. Blend everything except jello in blender/processor, heat one cup water and add jello packet.
    Add jello to contents of blender. Chill in shallow container until set. Serve with s/f whip cream.



    --------------------------
    Nutrition Info (1 serving)
    --------------------------
    Calories.........................126.8
    Net Carbs.........................2.3g
    Total Carbs.......................2.5g
    Fiber.............................0.2g
    Sugar.............................1.9g
    Protein...........................5.9g
    Total Fat........................10.5g
    Saturated.........................6.4g
    Monounsaturated...................2.0g
    Polyunsaturated...................0.3g
    Cholesterol.....................27.2mg
    Calcium.........................49.6mg
    Iron.............................0.3mg
    Magnesium........................8.2mg
    Phosphorus......................86.1mg
    Potassium.......................89.4mg
    Sodium.........................231.0mg
    Zinc.............................0.3mg
    Copper..........................0.0mcg
    Selenium........................4.5mcg
    Vitamin A......................83.7mcg
    Vit B1 (Thiamin).................0.0mg
    Vit B2 (Riboflavin)..............0.1mg
    Vit B3 (Niacin)..................0.1mg
    Vitamin B6.......................0.0mg
    Vitamin B12......................0.2mg
    Vitamin C........................0.3mg
    Vitamin D.......................0.2mcg
    Vitamin E........................0.1mg
    Vitamin K.......................0.6mcg
    Folate..........................7.9mcg
    Choline.........................12.5mg
     
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  7. Ina I. Wonder

    Ina I. Wonder Very Well-Known Member
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    I went on google and looked for low carb, no sugar recipes, and there are tuns of them. Now if I had someone to cook for that would be great. Bobert likes TV diners and sandwiches. When his father comes to visit him every 2 or 3 weeks, I will do up a big pot roast with fixings. As long as there is nothing green in it they will devour everything.. He does like soups and stews, but I miss the green stuff.

    I've noticed a few new restaurants around here are going in the direction of low carb, no/low sugar menus. I guess it's a new angle to draw customers.

    We have a new Kroger's that I drug Bobert to last week. It is bigger than our largerest Walmart. They even have a real alcohol bar with stools for the customers just as you would find at your local pub. They serve glasses of wine and beer right there.

    Plus I notice they have six different deli's, one of which serves low carb no sugar fair. I bought two of their soups, and I was surprised at how good they were. So tomorrow I'm going to go and get myself 3 or 4 meals. I just haven't learned how to cook for one person as of yet. Not having someone else to cook for, I seem to have lost my desire to cook.
     
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  8. Chrissy Cross

    Chrissy Cross Veteran Member
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    I finally can get on, was unable for a couple hours.

    Yes, there are lots of low or no carb recipes...I've probably made a lot of them in the past. Ive watched carbs ever since I did Atkins many years ago but not to the point of 20 or 30 a day since I'm not dieting now either. Really don't have to lose weight but I like eating low carb.

    What is a serving size on that @Yvonne Smith?

    Also what do you say about cruciferous veggies and thyroid? I ate a lot of those and at one point I cut back.
     
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    Last edited: Oct 23, 2016
  9. Yvonne Smith

    Yvonne Smith Very Well-Known Member
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    When cooking only for yourself, it seems natural not to cook as much or as often. Even though there are two of us, both Bobby and I eat different foods often times, and so we make one-person snacks and meals.
    One really easy thing that I use is the low-carb protein drinks. The one I like best we get at Sam's Club, but it can probably be found at Costco, or maybe other large supermarkets. It is called EAS Advantage shake, and comes in chocolate and vanilla. I looked online, and it says that Walmart also carries this brand. However, any low-carb protein drink will work. It is important to get in enough protein, and these shakes will help a lot with that, and they taste good. I take one to the gym with me and drink part before I swim and the rest afterwards.

    Another easy thing is celery sticks stuffed with cream cheese, and you can have all you want of these, they are so low-carb. Avocados are low-carb, and nothing could be easier than eating an avocado.
    I also make tuna fish mix and then put it in a salad, or lettuce with a cup of cottage cheese and tomato slices. All of these are quick and easy, and your Bobert can eat whatever he wants. Since you are not trying to lose weight, you can have all the calories you want, providing they are low-carb.
    Maybe once he sees you looking and feeling better, he will want to try eating healthier foods, too; but if not, then go ahead and make them for yourself anyway.
    I am going to be looking for more easy foods to make, and will post recipes. Once you get used to using the Carb Manager app, @Ina I. Wonder , I will show you how to add your own recipes so they will come out like the jello recipe looks, and it also is easy to add to favorites for when you have some of it. I have added several of my own recipes so far, and it really helps a lot.
     
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  10. Chrissy Cross

    Chrissy Cross Veteran Member
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    I do eat a lot of cottage cheese and cream cheese but just like that...not in a dessert.

    Safeway has no salt added cootage cheese and also a Greek yogurt cream cheese that I buy. Lucerne makes it.
     
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  11. Yvonne Smith

    Yvonne Smith Very Well-Known Member
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    Can't insert quotes right now, for whatever reason, @Chrissy Page ; but to answer your question, the jello recipe would be 6 servings at the amounts I posted. However, you could make it 3 servings instead, and it would then be about 5 grams of carbs per serving, so still low-carb.
    Once you make it, then you can decide what size servings you want.
    I eat lots of broccoli, cabbage, Brussels sprouts, and any other cruciferous veggies. I looked it up, and it appeared that a person would have to be eating huge quantities before it affects the thyroid. So far, it hasn't bothered mine, and these veggies are anti-cancer and have so many nutrients that I intend to keep adding them in my diet.
    I supplement with Lugol's Iodine drops, and also take a thyroid supplement that helps keep the thyroid healthy, and the nutrients from that should balance out for anything I lose from eating broccoli or cabbage.
     
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  12. Chrissy Cross

    Chrissy Cross Veteran Member
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    image.jpeg

    This is the cream cheese
     
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  13. Chrissy Cross

    Chrissy Cross Veteran Member
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    image.jpeg

    Here is nutrition for both
    I buy these because it's less sodium
    I don't have high bp but I just feel bloated so I limit sodium
     
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  14. Chrissy Cross

    Chrissy Cross Veteran Member
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    Ok, thanks @Yvonne Smith...but I meant what portion is a serving? 1/2 cup?

    Good about the veggies cause I eat them all the time...except kale, I've gotten tired of it...kale overload. :)

    Having lots of trouble today with the site.....
     
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  15. Chrissy Cross

    Chrissy Cross Veteran Member
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    I dug the cream cheese container out of the garbage to show you, so a little bent. :)
     
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  16. Yvonne Smith

    Yvonne Smith Very Well-Known Member
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    Chrissy, here is how it works for the serving. When you make the jello, it is about 3-4 cups I think. I put mine in a shallow container that is around 2 cups, maybe 3. I had a cup left over that I put in a coffee cup .
    I had to make a serving size when I made the recipe, to be able to tell how many carbs would be in it. I assumed it would all fit in one pan, and then I could just cut it into sixths.
    But , it didn't quite fit, so I should have put it in a little bit larger pan.
    However, you can cut the jello into as many servings as you want, so if you cut it into thirds instead of sixths, then you would have a larger serving (maybe about a cup size) and twice as many carbs, so 5 carbs per serving instead of 2.5 .
    At 6 servings, it would be about 1/2 cup probably.
    Your cream cheese/yogurt mix looks like it has about 5 grams per 1/2 cup, about the same as my cottage cheese, so it should work out to around the same carbs using that instead.
    My jello is kind of soft-set, so next time, I am not going to put in the 1/4 cup of coconut milk, and I think it will come out firmer. I used lime s/f jello, and it is delicious !
     
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  17. Chrissy Cross

    Chrissy Cross Veteran Member
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    Ok, I could have figured it out but I didn't see how many cups your jello made.

    I would do 1/2 serving than add a serving of SF cool whip, that only adds 20 calories or 25, not sure off hand because sometimes I buy the SF and sometimes I buy lowfat.
     
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  18. Yvonne Smith

    Yvonne Smith Very Well-Known Member
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    I used about 3 cups altogether. One cup cottage cheese, 1/2 cup cream cheese, one cup jello/water, and 1/4 cup coconut milk. But when I blended it, it whips up, so it depends on how much you whip it what the total volume would be.
    In any case, you can eat a cup of this and not be concerned about the carbs at all. I can eat a half cup and be fine; and that makes a good treat for me when I think I need something tasty.
    I think you can freeze these in one of those pop sickle molds and have creamsickles; so I will probably try that, too. I just have to get some of those pop sickle molds.
    Of course, now it is freezing here; so maybe I don't want popsickles right now.....
     
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  19. Chrissy Cross

    Chrissy Cross Veteran Member
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    image.png

    I saved this to Pinterest

    Deviled eggs

    The bottom has beets and the top has
    Avocado mixed

    Beets are probably higher in carbs than green veggies.

    We're in the 80's so Popsicle is good here.

    Edit: those are so pretty!! I can't stop looking at them. You can probably get by with using very little beet, just for color and flavor.

    If my ex was here I'd be having him make them. I need my cook back! :)

    Maybe I'll give him a call.
     
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  20. Chrissy Cross

    Chrissy Cross Veteran Member
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    My daughter is always atkinsing...even though she's a size 0-2. Anyway, she has a recipe for a bread In a mug which is very easy to make....need some special flours. It will fill up the mug and then she slices it in 3 and spreads butter and or /SF jam on it. It's also very filling. I'll get the recipe if you want. I'm pretty sure it's Atkins friendly.

    Might use flax seed or flour, can't remember ...I've been with her when we were looking for the flours or seeds but it escapes me now.

    My sister in NJ when she was atkinsing made it and liked it...I've tasted it an it's good but sodium is too high for me even though daughter used less sodium baking powder or Soda.
     
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  21. Ina I. Wonder

    Ina I. Wonder Very Well-Known Member
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    Wow! Those deviled eggs look very good. Where's the recipe? I was thinking of making some during the holidays. Those look so colorful, festive and yummy, just right for a buffet. :)
     
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  22. Chrissy Cross

    Chrissy Cross Veteran Member
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  23. Yvonne Smith

    Yvonne Smith Very Well-Known Member
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    I think that low carb is just a sensible way to eat, and it will keep people from getting diabetes, since your blood sugar is always normal, and not triggering insulin like the regular high carb diet does to people.

    The mug bread sounds like my microwave keto bread. I bought a special microwave container that was square so I could have a square bread and not a round one like in a mug.
    It was easy to make, but looked pasty until I toasted it. I am pretty sure it would also work as a pancake recipe, and make a roll-up kind of sandwich, or even a taco shell if it was cooked thin enough and then folded over.
    These are the kinds of things I want to experiment with, and also the keto pizza crusts. Everything else on a pizza is keto-friendly if I just make a crust that works. I have seen several recipes, just haven't tried any yet.

    The eggs look beautiful !
    Probably do not need a lot of beets to make them pink. Even a light shade of pink would be pretty and not need many beets at all. I am thinking puréed pickled beets would work, but have to make my own because the store ones are loaded with sugar.

    Here is your recipe for the eggs, @Chrissy Page and @Ina I. Wonder .

    http://amazinglytasty.com/beet-and-avocado-deviled-eggs/
     
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  24. Chrissy Cross

    Chrissy Cross Veteran Member
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  25. Chrissy Cross

    Chrissy Cross Veteran Member
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    @Yvonne Smith , have you tried the riced cauliflower for the crust? My son did it once when I was there but that was before they sold it riced everywhere and was a lot of work.

    It was a little soggy but I forget why....I think the already riced cauliflower would work better.
     
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