Keto – Coconut Oil Recipes

FOOD: Low-carb chicken and dumplings to keep you warm and keto – News – Wicked Local Plymouth

Coat weather arrived, and so did comfort food season.

With colder temperatures come a desire to cozy up and make something warm, usually a soup or a stew, but sometimes a butter-covered carbohydrate, too.

If you’re on a ketogenic (or other low-carb) diet, it can be hard to find low-carb, high-protein meals that are worth getting nostalgic about. Austin blogger Jennifer Marie Garza offers a solution in her new book, “Keto Friendly Recipes: Easy Keto for Busy People” (Houghton Mifflin Harcourt, $22.99): chicken and flour-free dumplings. (OK, her recipe calls for coconut flour, but it’s grain free.)

The key to the dumpling’s consistency is the mozzarella, egg yolks and xanthan gum, which combine to make just the right texture and taste to go along with the homemade chicken soup. Garza, who gained an internet following through her popular Facebook group, “Keto Friendly Recipes,” says that even her non-keto friends love this recipe, and she points out that the dumplings don’t need to cook for very long. You’ll also need a silicone mat and a rolling pin to make them, but this technique will come in handy this winter when you want to make any kind of dumpling soup.

Chicken and Dumpling Soup

The dumplings in this recipe are really special. Served in a warm soup, they take on the flavors of the stock, with a texture you may remember from childhood. The trick to successful keto dumplings is to roll them out thick and put them in the pot just before serving because they don’t need a long time to cook. This recipe is well-loved by my non-keto friends too! You could use store-bought rotisserie chicken meat, which you’d add to the soup after cooking the vegetables.

– Jennifer Marie Garza

For the soup:

1 tablespoon extra-virgin olive oil

2 pounds bone-in skin-on chicken thighs

Salt and black pepper

4 stalks celery, chopped

3 cloves garlic, chopped

2 tablespoons fresh thyme (or 2 teaspoons dried thyme)

2 cups homemade or store-bought chicken broth

8 tablespoons butter, melted

2 bay leaves

For the dumplings:

1/2 cup coconut flour

1/2 teaspoon baking powder

1/2 teaspoon xanthan gum

3 large egg yolks

To make the soup: In a large Dutch oven, heat the olive oil over medium-high heat. Season the chicken all over with salt and pepper. Add the chicken to the pot and brown for 4 to 6 minutes per side. Transfer the chicken to a plate and set aside.

Add the celery, onion, garlic and thyme to the pot and cook, stirring, until soft, 5 to 7 minutes. Add 4 cups water, the stock, melted butter and bay leaves, and stir to combine. Add the chicken back, bring the mixture to a boil, lower the heat to medium-low, and simmer for 20 minutes, until the chicken is cooked through.

Just before serving, carefully add the strips to the soup, 4 or 5 at a time so they won’t stick to each other, and cook very gently for 2 to 3 minutes. For a creamier soup, stir in 1/2 cup heavy cream after the dumplings have cooked. Serve immediately. Serves 6.

– From “Keto Friendly Recipes: Easy Keto for Busy People” by Jennifer Marie Garza (Houghton Mifflin Harcourt, $22.99)

Stovetop Chicken Noodle Soup

2 to 4 pounds raw or roasted chicken bones

1 onion, peel on, trimmed and chopped into large chunks

2 stalks celery, coarsely chopped

2 tablespoons apple cider vinegar

1 tablespoon pink Himalayan salt

2 sprigs fresh rosemary

Combine 20 cups water and all the ingredients in a large soup pot. Bring to a boil over high heat, lower the heat, and simmer for at least 6 hours or up to 12 hours. Skim off any foam that forms during the first couple hours of cooking. Stir occasionally and add water as needed; the water should cover the bones completely. Strain the stock into a large bowl and discard the solids. Let the stock cool.

Store the cooled stock in a covered container in the refrigerator for up to 4 days, or in the freezer for up to 4 months. Be sure to leave a little extra room at the top of the container to allow for expansion as the stock freezes.

– From “Keto Friendly Recipes: Easy Keto for Busy People” by Jennifer Marie Garza (Houghton Mifflin Harcourt, $22.99)

Addie Broyles writes about food for the Austin American-Statesman in Austin, Texas. She can be reached at, or follow her on Twitter at @broylesa.

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Is Coconut Oil As Healthy As Marketed?

According to some human nutrition experts coconut oil does not live up the all the hype of the health halo it has been adorned with, not that it is not better than some choices such as highly processed vegetable oils, but others may be better like olive oil.

Coconut oil enjoys being touted as a healthy fat and it can be found in grocery stores and health food stores across the nation as well as most of the world being billed as the healthy alternative to other oils, which is misleading but not entirely untruthful. 

However, coconut oil is made up almost entirely of saturated fat, a 14 gram tablespoon is over 90% saturated fats; this is close to double the amount in the same volume as butter, 2.5 times as much as lard, and well over 6 times the amount of saturated fat in olive oil.

The study which seemed to have sparked the coconut oil health fad was recently reviewed by Marketplace, and it appears as if the author of that study isn’t buying into the coconut oil health trend:

“It’s unfortunate that coconut oil has been given this health halo,” said Marie-Pierre St-Onge, whose research is often used to make coconut oil health claims. “Especially since we know that saturated fats increase cholesterol concentrations, which increases your risk of cardiovascular disease.”

The study was conducted in 2003 when the team was searching for solutions to the obesity epidemic which found use of medium chain triglyceride saturated fats may help people who are overweight drop unwanted pounds. 

Chemical structure of MCTs are slightly different and shorter than common long chain saturated fatty acids, and some of the saturated fat in coconut oil is considered to be medium chain; after this study was published coconut oil began to be promoted as a health food that may help with weight loss, despite St-Onge saying that only 15% of coconut oil should be considered as MCT.

“I think companies should be responsible in their communication to the public and making sure that a research that’s been done is being translated accurately,” she said and adds “I would not consume it on a regular basis in large quantities.”

Coconut oil is often recommended as a one for one substitute for butter and oil in recipes and as a trendy keto addition to coffee in the morning, even though just 1 spoonful represents 70% of Health Canada’s daily recommended limit of saturated fat which has been long associated with increased risk of cardiovascular disease backed by decades worth of studies that influence public health policies around the globe. 

This research is not the only work used to back up the halo that adorns coconut oil: The Coconut Coalition of the Americas industry group represents some of the major brands of coconut oil suggests that people should consider other studies that have concluded that saturated fat doesn’t affect cardiovascular risk such as the PURE study that didn’t actually study coconut oil but concluded that those eating more saturated fat had better health outcomes than those who ate less. 

The PURE study was published in the Lancet, but experts still disagree on how the results should be interpreted, such as the conclusions being criticized by Harvard School of Public Health for using subjects from developing countries with diets that were particularly high in refined carbs and were indicative of a poverty diet. A review of the study in the American Journal of Medicine also made note of this saying “adequate nourishment in the diet was likely the reason for less death” and that the results “may reflect a need for any type of fat in the diet to treat nutritional deficiencies.”

Nutritional studies can have conclusions which can be controversial sometimes since they are largely observational, thus they can be more subjective. “You can pull all the research together and look for consistency,” said Dr. Michael Greger,  an American physician, author and public speaker who founded to help consumers make sense of nutrition studies. Science is self correcting with new discoveries, advances and changes, within it no field of study is more endlessly self correcting than the field of dietary health. 

Typical pharmaceutical clinical trials use the gold standard of randomized double blind placebo controlled studies, but this becomes tricky to do with nutrition. “It’s easy to randomize people to 10 weeks of eating in a certain way. But they can’t randomize people eating for decades in a certain way,” he said. “Some of these chronic diseases take decades to develop.” 

Most science shows that high intake of saturated fat can raise LDL cholesterol levels in the blood which is associated with a higher risk of cardiovascular disease. In Canada 1 in 2 people eat saturated fat in quantities that go beyond the recommended daily limit of 20 grams which includes trans fats. 

Health Canada recommends that along with trans fats, saturated fat intake should be kept as low as possible, and suggests replacing it with mono-unsaturated fats or ploy-unsaturated fats which can be found in olive oils. 

Products are not always obvious as to which ones are high in saturated fats, especially if they are being marketed as a health food. Costco in America was involved in a class action lawsuit over the Kirkland brand of coconut oil: “Costco misleadingly labels and markets its Kirkland Coconut Oil as both inherently healthy, and a healthy alternative to butter and other oils, despite the fact that it is actually inherently unhealthy and a less healthy alternative,” read the statement of claim.

The lawsuit was settled with an award of $775,000 going to the plaintiffs and an agreement that the terms “health” “healthful” or any other derivative of the term “healthy” be used on any of the company’s oil labels. Costco agreed to the changes but in a response said that any actions taken to carry out the agreement should not be taken as an admission of the labeling being misleading; Kirkland coconut oil sold in Canada doesn’t carry any health claims on labeling. 

Recently the American Heart Association published a public health advisory warning about the risks of consuming diets that are high in saturated fats, which includes coconut oil, and the associated cardiovascular risk. 

Canada may be taking this one step further to curb misinformation to help people make healthier choices as Health Canada is proposing putting front of label advisories on all foods that are especially high in sugar, salt, or saturated fats; think of warning symbols put on dangerous compounds. 

In a statement, Health Canada said according to the proposed regulations, “coconut oil would be required to carry a ‘high in saturated fat’ symbol.” Currently the proposed regulations are being reviewed after extensive consultations over recent years, and they would be part of the Healthy Eating Strategy that has revamped Canada’s Food Guide early into 2019.

Until the proposed regulations are approved and implemented it remains up to the consumer to take the time to read ingredient/nutrition labels to see if their health claims add up, and to listen/read all the flashy hype, marketing, clickbait, and news headlines with a grain of salt; meaning people need to read things and decide/think for themselves and not follow trends and do as others do or say because the brain is too beautiful to waste. As always, moderation is the key, especially in conjunction with exercise and/or an active lifestyle.

“If you actually look at the peer-reviewed medical literature going back decades, it’s really a consensus around the core elements of healthy eating. But they’re still able to get clickbait papers published,” said Greger. “It sells a lot of magazines, but it sells the public short.”

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New snackery pops soulful flavor into Westbank area – News – Austin American-Statesman

With $53 in her bank account, De Juana “De J.” Lozada took a chance on a new beginning, though she believes she may have had some help from above.

“It was the lowest point in my life,” Lozada said of 2016 when, while working as an executive, raising her niece, two sons and taking care of her father, she was suddenly sent packing from her job. “A single mother with two kids in college and I had no income. It was a rough time. I didn’t know what to do.”

A spiritual person, she said she asked God for guidance and he responded, “make popcorn.”

Her family includes a younger son who serves in the U.S. Marine Corps and an older son, an engineer, who has Asperger’s Syndrome. Lozada said he is the “inspiration” behind Soul Popped.

“We love popcorn in my house,” she said. “We have it every day. When you have autism, sometimes chemicals and dyes can exacerbate your symptoms, so I became very aware of what is in popcorn.”

Lozado said popcorn is “a highly chemicalized product,” counting some varieties found in popcorn shops as well as microwavable bags among the most non-natural version of the snack. She said she began making popcorn “the old fashioned way,” on the stove, adding blends of flavor with spices and herbs from her kitchen — but with a twist.

“Soul food is the food of my heritage,” Lozado said. “While we think of soul food as being really unhealthy, soul food is primarily made up of a lot of healthy grains, fruits and vegetables. Because I was intimately familiar with these foods, it was really easy to develop popcorn flavors based off of those foods.”

She replaced fried chicken with fried chicken popcorn, a vegan food because it is comprised of herbs and dried vegetables for flavoring. Soon, Lozado developed more popcorn tastes. After making the rounds at local farmers markets for several years and staffing pop up shops at Nordstrom, the Pflugerville resident opened her first brick and mortar location Oct. 1 in Barton Creek Square Mall, on the lower level by Macy’s. While the new shop marks a first in Lozado’s life, the storefront also represented a milestone for the mall: Soul Popped is Barton Creek’s first black-owned business, according to Lozado.

“They’ve had black(-owned) businesses as kiosks, but not as a retail storefront,” she said of Simon Property Group that manages the mall. “I’m just grateful to the current leadership of Simon Property who saw the potential of our brand as a good fit, not only for the natural adopters of soul food-inspired flavors but for their community of shoppers as well.

Soul Popped’s menu includes other vegan options such as Big Momma’s Fried Chicken, Austin Smoke BBQ and The Real Dill Sour Pickle while vegetarian selections include Chicken and Waffles, Banana Pudding and Heavenly Macaroni & Cheese. All Soul Popped popcorns are gluten-free and made with coconut oil. The eatery also features pork rinds—Keto-diet friendly—as well as lemonade made from simple syrups.

Soul Popped products are created in the company’s manufacturing center in Pflugerville, and the business has two full-time and two part-time employees.

Lozado calls her faithful customers “Soul Poppers.”

“Our challenge is getting people into the door to try the product because it’s hard to imagine what Chicken and Waffles popcorn or Banana Pudding popcorn might taste like,” Lozado said. “Once we get you inside, it’s really easy to make the sale.”

She said she’s amassed 27 popcorn recipes and plans to open a second shop in the Domain in the future. With the hashtag “#lovepopshere,” she envisions Soul Popped stores growing throughout the country, possibly using a franchise business model “so we can spread the love.”

However, given all of her success, Lozado said a popcorn company “was not in the plan.”

After earning multiple college degrees—including English and communications—at the University of North Carolina, Lozado headed to Europe as a staffer in the U.S. Department of Defense’s Civilian Public Affairs Department. She was responsible for command communications strategies. Later, she earned an advanced certificate as an international public affairs officer before returning home with her children and working in government positions.

“I feel like Soul Popped is really divinely given,” Lozado said. “Everything about my trajectory, getting to this space in food is really like a God-given gift. And, I was inspired to do it.”

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Lenny & Larry’s Keto Cookies Review & Info (Vegan & Grain-Free)

Functional dessert is reaching a new level with Lenny & Larry’s Keto Cookies. These grain-free, low-carb, higher-fat, sugar-free treats are not only dairy-free, they’re egg-free, too. And they’re launching in three gluten-free flavors.

Lenny & Larry's Keto Cookies Review & Info (vegan, gluten-free, grain-free, 3g net carbs, and 8g plant-based protein)

Lenny & Larry’s Keto Cookies are Vegan, Low-Carb and Grain-Free

We have all of the information on ingredients, nutrition, availability, pricing, and more. But if you’ve tried these cookies, don’t forget to leave your rating and review below! It helps others to make an informed dairy-free purchasing decision.

Peanut Butter

Lenny & Larry's Keto Cookies Review & Info (vegan, gluten-free, grain-free, 3g net carbs, and 8g plant-based protein)Ingredients: grain free flour blend (lupin flour, peanut flour), organic erythritol, peanut butter (roasted peanuts), coconut oil, palm fruit oil, chicory root fiber, pea protein, peanuts, sunflower lecithin, vegetable glycerine, natural flavor, xanthan gum, baking soda, gum acacia, stevioside (stevia extract), mixed tocopherols. Allergens: contains lupin and peanut. Manufactured in a facility that also processes tree nut, soy, milk, egg and wheat.*

Nutrition (per 1.6-ounce cookie): 190 calories, 15g fat, 15g carbs, 5g fiber, 1g sugars (includes 0g added sugars; 7g sugar alcohol), 8g protein.*

Chocolate Chip

Lenny & Larry's Keto Cookies Review & Info (vegan, gluten-free, grain-free, 3g net carbs, and 8g plant-based protein)Ingredients: grain free flour blend (lupin flour, almond flour), organic erythritol, almond butter (roasted almonds), pea protein, coconut oil, palm fruit oil, chicory root fiber, vegetable glycerine, semi-sweet chocolate chips (sugar, chocolate liquor, cocoa butter, sunflower lecithin, natural vanilla extract), sunflower lecithin, cocoa nibs, xanthan gum, natural flavor, baking soda, gum acacia, stevioside (stevia extract), mixed tocopherols. Allergens: contains lupin and almond. Manufactured in a facility that also processes peanut, tree nut, soy, milk, egg and wheat.*

Nutrition (per 1.6-ounce cookie): 190 calories, 15g fat, 15g carbs, 5g fiber, 2g sugars (includes 1g added sugars; 7g sugar alcohol), 8g protein.*


Lenny & Larry's Keto Cookies Review & Info (vegan, gluten-free, grain-free, 3g net carbs, and 8g plant-based protein)Ingredients: grain free flour blend (lupin flour, almond flour), pea protein, almond butter (roasted almonds), organic erythritol, coconut oil, palm fruit oil, chicory root fiber, desiccated coconut, sunflower lecithin, vegetable glycerine, natural flavor, xanthan gum, baking soda, gum acacia, stevoside (stevia extract), mixed tocopherols. Allergens: contains lupin, almond and coconut. Manufactured in a facility that also processes peanut, tree nut, soy, milk, egg and wheat.*

Nutrition (per 1.6-ounce cookie): 190 calories, 15g fat, 14g carbs, 5g fiber, 2g sugars (includes 0g added sugars; 6g sugar alcohol), 8g protein.*

More Facts on Lenny & Larry’s Keto Cookies

Price: $1.99 per 1.6-ounce cookie

Availability: Lenny & Larry’s Keto Cookies are sold in the U.S. via Amazon, Vitamin Shoppe, and other stores where Lenny & Larry products are found. You can also order via their website below, and they do ship to Canada.

Certifications: Lenny & Larry’s Keto Cookies are Certified Vegan, Non-GMO Verified, and Certified Kosher-D (for dairy equipment, not ingredients; see our Understanding Kosher Guide).

Dietary Notes: By ingredients, Lenny & Larry’s Keto Cookies are dairy-free / non-dairy, egg-free, gluten-free, grain-free, soy-free, vegan, and vegetarian.*

For More Product Information: Visit the Lenny & Larry’s website at

*Always read the ingredient and nutrition statement prior to consumption. Ingredients, processes, and labeling are subject to change at any time for any company or product. Contact the company to discuss their manufacturing processes if potential allergen cross-contamination is an issue for you. No food product can be guaranteed “safe” for every individual’s needs. You should never rely on ingredient and allergen statements alone if dealing with a severe food allergy. 

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Is Coconut Oil Healthy? Top RDs on Coconut Oil Benefits and Drawbacks

In 2011, something happened to the coconut oil market that had never really happened before—it exploded. Within four years, it was America’s favorite superfood, according to The Washington Post. However, three years later in 2018, its popularity was fizzling out.

The problem? People were starting to give the outrageous health claims being made online the side-eye. They were also starting to question if there could be negative consequences to eating more oil.

Even so, coconut oil hasn’t disappeared and neither have the health claims. Is it actually possible that eating it will give you a smaller waist? Could blending it into your morning coffee improve the health of your cardiovascular system, regulate your bowels, or give you more energy? Here’s what the experts have to say about making coconut oil a part of your diet.

Is coconut oil a cure-all or is it overhyped?

“I think that there’s been a lot of hype about it,” says psychologist and dietitian Ellen Alberston, PhD, RDN. “When you take a look at the research, the research really doesn’t coincide with people thinking it’s this miracle thing.”

Coconut oil’s rise to fame could be, in part, the result of the kind of diets that are trendy in popular culture. These are diets that emphasize low-carb, high-fat eating, like the paleo diet, keto diet, and Atkins diet.

“Specifically, ones that are higher in fat or are eliminating specific food groups,” says dietitian Allison Knott, MS, RDN. “A lot of the claims that come along with that type of eating pattern and having coconut oil be a part of that eating pattern, I think, allows people to say that coconut oil must have all of these positive benefits of these diet claims are being made.”

What about the research? It is true that some research does exist that seems to suggest that coconut oil can do amazing things for the body. However, much of this research is weak at best, according to dietitian Justine Hays MS, RD, who is quick to point at that there aren’t many large, well-controlled studies published in peer-reviewed journals that support “going wild” with coconut oil. In fact, some of this research doesn’t actually examine the benefits of the coconut oil you or I would buy in the grocery store. Instead, it uses an oil that is made entirely of medium-chain triglycerides, or MCT. This means that research doesn’t actually provide a full picture of the benefits and risks of consuming conventional coconut oil.

Related: Skincare Myths—The Real Scoop on Coconut Oil, Lemon Juice and Baking Soda

Are there risks associated with eating coconut oil?

It’s good to be clear on the nutrient contents of coconut oil. The first thing worth knowing is that it is a saturated fat, and has nearly 12 grams of saturated fat per tablespoon, according to Albertson. And, as she points out, we know that eating saturated fat can increase LDL cholesterol, which isn’t good for anyone’s cardiovascular health.

A beach umbrella isn’t a substitute for sunscreen. While it may reduce your exposure to ultraviolet rays, in general, umbrellas provide less effective sun protection than a high-SPF sunscreen. Cut your skin cancer risk by slathering on an SPF 50 or higher the next time you head to the ocean.

The conversations happening about coconut oil often aren’t clear, according to Knott, and this has contributed to how the general population thinks about and consumes this fat. Coconut oil contains fatty acids, and Knott points out that a lot of people talk about the medium-chain triglycerides or MCT. The conversation suggests that MCT is the primary fat in coconut oil, but that isn’t the case. Instead, the oil is 80 to 90 percent saturated fat and we know that there are serious risks for the heart when you make saturated fat a regular part of your diet.

Coconut oil is also high in calories. So, although it would be fine to occasionally use it for cooking, consuming more than the recommended amount of any fat is going to increase your calorie intake. This could make it difficult to maintain a specific, desired weight or lose weight if that is your goal.

But what about the claims that it can raise your good cholesterol, the HDL cholesterol?

“Even though it does have some of those medium-chain fats, which are thought to maybe help to boost your HDL, your good cholesterol, it doesn’t seem like the trade-off is high enough,” explains Albertson, meaning that the negative effects of the saturated fats outweigh the potential benefits of the polyunsaturated fats present in small amounts.

What are the benefits of eating coconut oil?

When it comes to claims about the health benefits of coconut oil, it can be a little confusing because there does appear to be some research on these claims. However, as Hays points out, the research isn’t nearly as comprehensive as it needs to be. 

Instead, it appears that the primary benefit of this oil is the flavor, which is reason enough to have it as an occasional part of your diet but not a good reason to start stirring it into your morning coffee or eating it by the spoonful.

“I think it tastes really nice and sometimes I’ll use it in baking or recipes,” says Albertson, who points out how well it works in vegan baking

Related: Baking With Coconut Oil—12 Must-Make Recipes

Fat has a place in every diet, and even a little saturated fat is OK as a treat. However, if you’re looking to increase your healthy fat intake, there are better sources than coconut oil. Specifically, reach for unsaturated fat options. Olive oil, avocados, and nuts are all recommended by Albertson.

If it isn’t the flavor or its role in cooking that has you interested in coconut oil, it is worth taking a few minutes to examine why you are interested in eating more of this fat. Diets that promote increased fat intake often require omission or extreme restriction of certain food groups, like carbs, and this is generally not a practice recommended by dietitians. 

“When you start to really limit what you are consuming, you might be missing out on some really important nutrients,” says Hays, who believes that whole grains, oats, quinoa and other carbohydrates all have a place in a healthy diet that is full of variety. 

If you ask us, it seems the verdict is in on coconut oil. Eat it as a treat, but avoid getting sucked into extreme and restrictive diets. Instead, focus on balance and variety, filling your plate with vegetables and fruits, lean proteins and whole grains. 

Are poke bowls healthy? We’ve got the scoop.

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Mct oil in smoothie

Strawberry, Banana & Coconut Oil Smoothie Recipe Emulsified MCT oil … Coconut oil is the best MCT oil keto diet supports as it contains C12 lauric …

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Why mct oil on keto

Oct 28, 2019- The BEST bulletproof coffee recipe with MCT oil! …. If you're unsure about coconut oil or just want the MCTs for your keto goals without …

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Keto Thanksgiving Recipes and Tips

All featured products are curated independently by our editors. When you buy something through our retail links, we may receive a commission.

It may sound like a herculean task but a keto Thanksgiving can be done and done well, leaving your hard-earned state of ketosis unharmed. Here are some of the best tips and low-carb recipes for a keto Thanksgiving.

Have I lost you already? No? Okay, good. Hear me out on this.

I promise we’re not here to take the fun out of Thanksgiving. Quite the opposite, in fact. For some out there, indulging in a little holiday cheer doesn’t necessarily mean nullifying all the focus, self-control, and money (CrossFit, I’m looking at you) you expended to keep in relative health/shape all year. A ketogenic diet is low-carb, high-fat, and high-protein, so it lends at least two-thirds of itself to the enjoyment of traditional holiday food—and the carbs are fairly easily dealt with thanks to clever substitutions.

Related Reading: Keto Instant Pot Thanksgiving Recipes for a Low-Stress, Low-Carb Celebration

To that end, we’ve rounded up the best keto-friendly Thanksgiving recipes and tips to please even the fiercest carb-ivores among us during this great fall feast—so you can join in the fanfare without giving away the farm.

Keto Basics

Keto AmmoThe Best MCT Oils, According to Keto ProsThe ketogenic or keto diet has been on a tear as of late, and claims Kim Kardashian, Beyoncé, and Melissa McCarthy among loyalists. One reason for its popularity is that keto—when done properly—can include ingredients and items often associated with indulgence and excess, like whipped cream and BACON!  I’m winning you back, aren’t I?

The keto diet works off the premise that when carb intake is minimized (although not eliminated completely) the “semi-starved” body activates “ketogenesis” or the production of ketones into your bloodstream. These little fellas are made in the liver and serve as an alternate form of energy that would lay dormant otherwise. The keto experts also ask that you limit protein intake just a bit, leaving lots and lots of room for delicious fats.

Related Reading: The Best Turkey Delivery Options for Thanksgiving

I’ll concede that some of Thanksgiving’s undeniable charm hinges on those crave-worthy carbohydrates, but with a little thought and creativity, you can pull off a wildly indulgent keto Thanksgiving, sans having to be hot air-ballooned out of the living room.

Keto Thanksgiving Recipes


Buffalo Turkey recipe


To simplify matters, turkey is a mostly keto friendly food as long as you don’t do anything crazy like bread and fry the thing. So use your favorite recipe or consult one of Chowhound’s, like our Easy Roasted Turkey or our Buffalo Turkey (above).

Keto Mashed ‘Potatoes’

This one hurts a little and we’d best rip it off like a Band-Aid: Mashed potatoes are a must, but you’re on keto, so they are off the table (at least metaphorically speaking).

Can you have just a little bite? The answer is no, but fear not: Cauliflower exists to save us from ourselves—and even better, keto allows for lots of fatty dairy like whole milk ricotta and butter to help soften the blow.

mashed cauliflower recipe


If you’re already a keto guy or gal, you’re probably familiar with the way cauliflower can magically mimic starch. In my experience, the most important thing is getting your cooked cauliflower as dry as possible before moving on to the next step. Squeezing and dabbing (not this kind) helps, but don’t underestimate the infinite power of time. Leave the cauliflower wrapped in towels for a few hours. While we’re at it, this a great candidate to make or prep the night before. Get our Creamy Mashed Cauliflower recipe, or try this Keto Cauliflower Mash with Ricotta and Roasted Garlic.

Related Reading: The Three Best Cauliflower Snacks That Slay Our 3:00 PM Cravings

Keto Gravy

creamy mushroom gravy recipe


Gravy, glorious gravy, is mostly keto-friendly by nature, and we can all thank a higher power of our choosing for that! A traditional gravy recipe does call for some flour but it’s minimal and you can cut the 1/3 of a cup called for here down to 1/4 cup and not notice a major difference. If you’re not willing to let even a trace of flour cross your lips, you can try keto gravy with xanthan gum or one with gelatin, or this keto gravy recipe that relies on egg yolk, pureed onion, and butter or coconut oil to thicken the mixture just enough.

Keto Rolls and Stuffing

As beloved as mashed potatoes are, that other starchy staple, stuffing, holds just as dear a spot in our Turkey Day hearts. The good news is that there are loads of keto-friendly premade bread—and also from-scratch recipes—to use as a base. Get a Keto Fathead Rolls recipe to serve as-is or to make Keto-Friendly Stuffing.

Related Reading: Can You Eat Keto at Fast Food Restaurants?

Keto Broccoli Cheese Casserole

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A battle rages in the pantheon of keto-friendly foods. Bacon or cheese? Cheese or bacon? The furious debates mirror some on Capitol Hill, but this divine recipe reaches across the aisle to incorporate BOTH in a keto-tastic Thanksgiving side dish celebration of two of the diet plan’s biggest stars. Consider adding a fresh grind of nutmeg, a bestie of any béchamel. Get the Keto Broccoli Casserole recipe. (Who needs green bean casserole?)

Keto Cranberry Sauce

Make Ahead Cranberry Sauce


Even homemade cranberry sauce is loaded with sugar, which means it’s a keto no-no, but if you can’t bear a beige Thanksgiving plate without the relief of that sweet-tart, red relish, you can make a version with a keto-approved sweetener instead. Try this Keto Cranberry Sauce recipe with erythritol.

Keto Jalapeño Poppers

chipotle chorizo jalapeno popper recipe


Appetizers are a must to distract your guests while you’re busy finishing up the cooking. They’re also a great way to incorporate more bacon into the menu, as in these keto-friendly bacon jalapeño poppers. Another bonus of the keto diet is that low-carb foods don’t fill you up as quickly as carb-heavy dishes do, so you’re more likely to enjoy ALL the courses without feeling the trademark Thanksgiving bloat. Get the Keto Jalapeño Poppers recipe.

Related Reading: How to Make the Best Keto Chili

Keto Pumpkin Pie & Keto Pecan Pie

For dessert, the keto eaters out there will have to make a concession or two. Conventional pie crusts and flour-based cakes and cookies should be avoided, but there are low-carb versions to be found online. Take this Keto Pumpkin Pie recipe for instance. It eschews refined sugar and uses an almond flour crust to cut the carbs. Even normally super-sugary pecan pie can be keto-fied: Try this Keto Pecan Pie recipe for proof.

Keto-Friendly Hazelnut Truffles

homemade chocolate truffles


Or you can simply replace traditional baked desserts with higher fat, lower carb alternatives like these keto hazelnut truffles. I bring these—or a version of them—to almost every holiday party I attend, and they always steal the show. Their one-bite size makes it easy to taste without overdoing it, which people appreciate. Get the Keto Truffles recipe.

Related Reading: 8 Low-Carb Desserts

And if you want that little extra help, you may want to get “The Easy 5-Ingredient Ketogenic Diet Cookbook: Low-Carb, High-Fat Recipes for Busy People on the Keto Diet“—a best seller that will make your daily cooking a breeze.

For more Thanksgiving tips, tricks, hacks, and recipes, check out our Ultimate Thanksgiving Guide, and see our Ultimate Friendsgiving Guide too.

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Mct oil salad dressing

Coconut oil is the best MCT oil keto diet supports as it contains C12 lauric … The Best Coconut Oil Salad Dressing Recipes on Yummly | Coconut Oil …

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Virgin Organic Coconut Oil – BetterBody Foods


Our Virgin Organic Coconut Oil has a deliciously subtle coconut flavor that makes it a tasty alternative to butter, margarine or Crisco. Packed full of medium chain triglycerides (MCTs) it will help give you a natural energy boost and it’s a fabulous ingredient for low temperature cooking.


Organic Coconut Oil


WHY Virgin Organic Coconut Oil?


Thanks to their influence in tropical countries, coconuts are one of the foods that shaped history. We’re proud to continue that tradition today with our virgin organic coconut oil comes from the radiant climate of the Philippines, Sri Lanka and/or Indonesia.


Is Your Virgin Organic Coconut Oil cold pressed?

Yes, it’s cold pressed. No heat is added to the process of extraction of oil.

Can I consume virgin organic coconut oil on my diet?

Yes, it’s Paleo, keto, vegan and Mediterranean Diet friendly.

Where can I buy BetterBody Foods’ products?

Our products are available at major retail stores, including Walmart, Kroger, Costco, Sam’s Club, HEB, Albertson’s etc. To find out where you to find BetterBody Foods’ products near you, click HERE.

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