Are you on the hunt for a healthy, vegan alternative to traditional steak? Our Perfect Cauliflower Steaks are the answer. This simple, yet delicious recipe is packed with flavor and offers a satisfying, meat-free option that even carnivores will love. Plus, with a variety of flavor variations, you can customize this dish to suit your palate.

What Are Cauliflower Steaks?

Cauliflower steaks are a fantastic vegan and vegetarian alternative to meat. They are made by slicing a whole cauliflower into thick pieces and then either roasting or grilling them. The result is a dish that's lightly charred and caramelized on the outside, tender on the inside, and bursting with flavor.

Ingredients to Make Cauliflower Steak

This recipe uses only a handful of common ingredients:

  • Cauliflower: This will be the star of the dish, transformed into hearty steaks.
  • Cooking fat: Extra virgin olive oil, avocado oil or ghee are your best options that will help achieve the perfect caramelization and crispness.
  • Salt and pepper: Sea salt is essential for bringing out the cauliflower's earthy sweetness. Black pepper adds a touch of heat and complexity to the dish.
  • Spices or herbs: Customize the flavor to your liking. Consider options below. If using any herbs, add them halfway through baking or grilling, or sprinkle on top of the cooked dish.

How To Cut Cauliflower Steaks

Cutting cauliflower into steaks is a simple process, but it does require a bit of care to keep the steaks intact. Here's how to do it:

  • Choose the Right Cauliflower: Start with a fresh, medium-sized cauliflower. Look for one that's firm with tightly packed florets. The stem should be healthy and strong, as it will help hold the steaks together.
  • Preparation: Remove any green leaves from the cauliflower, but keep the stem intact. Rinse the cauliflower under cold water and pat it dry.
  • Cutting the Steaks: Place the cauliflower on a cutting board, stem side down. Starting from the center, slice the cauliflower into 2 to3 cm (3/4 to 1-inch) thick steaks. Depending on the size of your cauliflower, you should be able to get 2-3 good-sized steaks.

Remember, the key to getting nice steaks is to include a part of the core in each cut. The core helps to hold the steak together.

If you're left with any florets that have fallen off or smaller pieces from the ends, don't throw them away! They can be used in other recipes like cauliflower rice, soups, or stir-fries.

15 Flavor Variations for Cauliflower Steaks

One of the best things about cauliflower steaks is their versatility. Each of the options below can be made with basic roasting seasoning (2-3 tablespoons of olive oil, 1/2 teaspoon salt, 1/2 teaspoon black pepper). Here are some flavor variations you can try:

  • Ranch Cauliflower: Add 2-3 teaspoons of ranch seasoning (see how you can make your own in this recipe).
  • Italian Cauliflower: Add 1 tablespoon of Italian seasoning to the seasoning mixture.
  • Parmesan Cauliflower: Add 1/2 teaspoon garlic powder, plus 1 teaspoon onion powder. Sprinkle with 4 tablespoons of parmesan cheese halfway through cooking.
  • Indian Spiced Cauliflower: Add 2 to 3 teaspoons of mild or hot curry powder. You can also try this Curried Cauliflower Steaks recipe which uses more ingredients for a complete meal.
  • Caribbean Cauliflower: Add 2-3 teaspoons of jerk seasoning for a Carribean flavor twist. Traditional jerk seasoning contains sugar but you can make your own Jerk Seasoning by simply skipping the brown sugar, or use a low-carb sweetener alternative.
  • Montreal Cauliflower: Add 2-3 teaspoons of smoky Montreal steak seasonin. Again, it's easy to make your own Montreal Steak Seasoning.
  • Mexican Cauliflower: Baste with 3-4 tablespoons of our Taco Sauce .
  • Cheesy Cauliflower: Serve the baked cauliflower steaks with our Creamy Cheese Sauce, or pour it over the steaks halfway through cooking.
  • BBQ Cauliflower Steaks: Baste with 3-4 tablespoons of our BBQ sauce halfway through baking or grilling. You can either use our Texas BBQ Sauce or Spicy Chocolate BBQ Sauce.
  • Buffalo Cauliflower Steaks: Brush with 3-4 tablespoons of our 5-Minute Buffalo Chicken Wing Sauce halfway through cooking.
  • Chimichurri Cauliflower: Once baked, drizzle with 3-4 tablespoons of our Chimichurri Sauce.
  • Salsa Verde Cauliflower: Once baked, drizzle with 3-4 tablespoons of our Italian Salsa Verde.
  • Tahini Cauliflower: Once baked, drizzle with 3-4 tablespoons of our Tahini Dressing.
  • Harissa Cauliflower: Brush with 1 tablespoon of our Harissa Paste halfway through baking or grilling.
  • Thai Curry Cauliflower: Brush with 1 tablespoon of our Thai Curry Paste halfway through baking or grilling.

Meal Prep and Storage

Cauliflower steaks are perfect for meal prep. You can slice the cauliflower ahead of time and store it in the refrigerator until you're ready to cook. Leftover cauliflower steaks can be stored in an airtight container in the fridge for up to a week.

They can also be frozen for up to 3 months, making them a convenient option for quick and easy meals.

To reheat, briefly heat up in a skillet, microwave, or in the oven preheated to 175 °C/ 350 °F (fan assisted), or 195 °C/ 380 °F (conventional).

Serving Suggestions

These cauliflower steaks can be served as a main course or as a side dish. They pair well with a variety of sides, including fresh salads, roasted or steamed vegetables. Here are some serving suggestions for you:

Preparation time

Hands-on:    5 minutes
Overall:     25-30 minutes

Nutritional values (per serving, about 200 g/ 7 oz cooked cauliflower)

Total Carbs 13.2 grams
Fiber 5.2 grams
Net Carbs 8 grams
Protein 4.9 grams
Fat 11.6 grams
of which Saturated 1.8 grams
Energy 161 kcal
Magnesium 39 mg (10% RDA)
Potassium 754 mg (38% EMR)

Macronutrient ratio: Calories from carbs (21%), protein (13%), fat (66%)

Ingredients (makes 5 servings)

  • 2 medium heads cauliflower (1.2 kg/ 2.65 lbs)
  • 4 tbsp extra virgin olive oil or ghee (60 ml/ 2 fl oz)
  • 1 tsp paprika
  • 1 tsp onion powder
  • 1/2 tsp garlic powder
  • 1/2 tsp turmeric
  • 1/2 tsp sea salt
  • 1/2 tsp black pepper
  • 2 tbsp chopped parsley, to serve

Instructions

  1. Preparation: Start by choosing a fresh, medium-sized cauliflower. After washing it, dry it thoroughly. This ensures that the cauliflower roasts nicely in the oven and allows the spices to infuse properly. Prepare all the spices you'll be using in this recipe (see recipe tips for flavor variations). Line a baking sheet with parchment paper.
  2. Cutting: Remove any excess green leaves. Place the cauliflower on a cutting board, stem side up. Using a sharp knife, cut it into slices, about 2 cm (3/4 inch) thick. You should get 2-3 "steaks" from each cauliflower, plus free florets. This recipe uses the whole cauliflower although you could use just the steaks, and then use the florets in other recipes (see tips above).
  3. Seasoning: In a small bowl, mix the olive oil, sea salt, ground black pepper, and your choice of spices. Brush this mixture over both sides of the cauliflower steaks.
  4. Cooking: You can either roast the cauliflower steaks in the oven at 220 °C/ 430 °F (fan assisted), or 240 °C/ 465 °F (conventional), for 20-25 minutes, flipping then half way, or grill them over medium heat for about 10 minutes, flipping them half way. Either way, you'll end up with a delicious, tender cauliflower steak that's beautifully caramelized.
  5. Serve: Eat warm or let it cool down and store in the fridge for up to 5 days. Reheat before serving.


from KetoDiet Blog https://ift.tt/vqDlSu6
via IFTTT

The Perfect Cauliflower Steak (Plus 15 Flavor Variations)

Quick Summary tl;dr

Unleash your culinary creativity with a delightful array of low-carb and gluten-free thickeners that will transform your recipes.

Suitable options include using reduction, vegetable purees, dried mushrooms, egg yolks, cheese or cream, chia seeds, almond and coconut flour, flax meal, konjak powder, nut/seed butter, gelatin and xanthan gum.

Avoid or minimize high-carb thickeners like arrowroot flour, cornstarch, and potato starch on a low-carb or ketogenic diet.

When adhering to a nutritious low-carb diet, finding suitable replacements for high-carb ingredients becomes essential. Contrary to popular misconceptions, there is a wide array of low-carb alternatives available for almost any food.

One question frequently posed by our newsletter subscribers is how to effectively substitute flour with keto-approved options.

In this post, we will focus on thickeners, providing a comprehensive guide to low-carb and gluten-free options. In an upcoming post, we will also address how to substitute flour with keto-approved options in baking. So stay tuned for more information and say goodbye to any concerns about what to use as a flour substitute when going keto – we have you covered!

1. Make a Reduction

The simplest method to thicken any sauce or gravy is through reduction. This technique requires no additional ingredients and is incredibly easy to execute. By gently simmering your sauce on low heat, you allow it to naturally evaporate and reduce in volume. The result is a thicker sauce with intensified flavors.

When working with sauces that contain other ingredients like meat and vegetables, it's important not to overcook them. Instead, use a ladle to transfer as much sauce as possible into a small saucepan and simmer until you achieve the desired thickness.

When reducing sauces, it's advisable to be cautious with salt. Season your sauce after the reduction process rather than before, as excessive salt can result in an overly salty taste.

Another effortless way to thicken sauces is by incorporating fats such as butter, ghee, or olive oil. After cooking a delicious ribeye steak or skin-on chicken thighs in a hot cast-iron pan, you're left with a pan full of flavors. Simply add a splash of lemon juice or dry wine to deglaze the pan, cooking on low heat while scraping the browned bits from the bottom. After a minute, add a tablespoon or two of cold grass-fed butter to the pan. Whisk the mixture until smooth and creamy, then serve it over your cooked steak or chicken, elevating the dish with a luxurious sauce.

2. Pureed Vegetables

A convenient method to thicken sauces, gravies, soups, and stews is by partially blending cooked vegetables. Virtually any vegetables and aromatics can be utilized for this purpose, such as onions, garlic, zucchini, broccoli, cauliflower, bell pepper, and more.

To achieve this, simply take a cup or two of the cooked vegetables along with some of the cooking liquid and transfer them to a blender. Process the mixture until smooth, and then reintroduce it back into the pot with the remaining ingredients.

Aside from the commonly mentioned pureed vegetables, you can also experiment with other types of vegetable purees, such as pumpkin, sweet potato, or butternut squash. Even a can of tomatoes or tomato paste can serve as effective thickeners. These can add thickness and a hint of sweetness to your dishes.

Some of our most popular stews, including Cozy Fall Beef Stew and Instant Pot Red Wine Pork Stew are using this method.

3. Dried Mushrooms

Dried or fresh mushrooms, much like vegetables, are an excellent thickening option that pairs well with a variety of meat and vegetable stews, as well as soups.

When using dried mushrooms, it's essential to soak them in boiling water for 30 minutes before incorporating them into your sauce. Cook the soaked mushrooms for at least 10 minutes before blending them. Porcini mushrooms, known for their rich flavor, are particularly delicious in meat and vegetable stews.

Our simple gluten-free Keto Gravy recipe utilizes this method, combining pureed aromatics, herbs, and mushrooms for a flavorful and thickened result.

4. Egg Yolks

Egg yolks are a wonderful low-carb alternative to flour when it comes to creating creamy sauces without the extra carbs. I have successfully used egg yolks to thicken sauces, gravies, and even soups, including recipes featured in my Keto Slow Cooker & One-Pot Meals Book!

When utilizing egg yolks as a thickening agent, it's crucial to temper them properly to prevent curdling and the formation of cooked egg yolk clumps. Tempering may sound intimidating, but it's actually quite simple! Here's how you can do it:

  1. Separate the egg yolks: Begin by cracking the eggs and separating the egg yolks from the egg whites. Set the egg whites aside for another recipe, such as our Keto Angel Food Cake or Ultimate Keto Buns.
  2. Whisk egg yolks with water, stock or cream: Whisk the egg yolks with some cold water or chicken stock (check out the recipe for Low-Carb Instant Pot Beef Stew). For an even creamier result, whisk the egg yolks with some heavy whipping cream (try the recipe for Pork & Kohlrabi Stew)
  3. Combine with hot liquid: Gradually and slowly add about a cup of the heated cooking liquid to the egg yolk mixture while whisking constantly. Be sure to lower the heat to prevent scrambling the eggs later on. Once you have added one to two cups of the hot liquid (the mixture should be hot), slowly pour the tempered mixture back into the pot and continue stirring until it becomes creamy and thickened.

Once you become familiar with this technique, it will become second nature to you!

Use a Non-Reactive Pan

When using aluminum pans, using egg yolks to thicken a recipe can result in discoloration. Aluminum can react with certain compounds present in egg yolks, causing them to turn gray or develop a metallic taste. To avoid this, it is advisable to use a non-reactive pan.

Non-reactive pans are typically made of materials like stainless steel, enamel-coated cast iron, or glass, which do not react with acidic or alkaline ingredients, including egg yolks. Using a non-reactive pan helps preserve the natural color and flavor of the ingredients in your dish.

5. Dairy: Cheese, Cream and Yogurt

Heavy whipping cream is an excellent choice for adding thickness to sauces. Adding a dollop of unsweetened yogurt or sour cream to your sauces or soups can provide creaminess and thickness. Make sure to whisk it in gradually to avoid curdling. They work wonderfully in recipes like Breton Chicken or Creamy Tarragon Chicken, providing a creamy and velvety texture.

Cream cheese and goat's cheese are also fantastic options for thickening. For example, you can create a creamy spinach dish by incorporating cream cheese in the Salmon with Creamy Spinach & Hollandaise Sauce recipe. Cream cheese, with its richness, creates a thicker texture compared to whipping cream and sour cream.

Finally, when combined with shredded cheese, cream cheese makes a very thick and creamy Cheese Sauce!

6. Almond Flour or Coconut Flour

Nut flours, such as almond flour, seed flours, and coconut flour, are excellent choices for thickening sauces and stews. Among these options, coconut flour stands out as the most absorbent low-carb flour. This means that you won't require a large quantity of it to achieve the desired thickening effect, while also minimizing any potential aftertaste.

7. Ground Flax Seed

Ground flaxseed (flax meal) is commonly as an egg-free option in recipes including bread, cake and muffins. It can be also used as a thickening agent in sauces and soups. Simply mix a small amount of flax meal with water to form a gel-like consistency, and then add it to your dish. Go easy on flax meal as the taste may be too strong.

8. Chia Seeds

Chia seeds possess remarkable absorbent properties, making them an excellent choice for creating thicker textures. Whole chia seeds work wonderfully for thickening sugar-free jam, while ground chia seeds are suitable for thickening sauces and gravies. Go easy on ground chia seeds as they may make your sauce a bit gritty.

9. Nut & Seed Butter

Any nut or seed butter can be utilized as a thickening agent for meat and vegetable stews, particularly those with Indian influences. The key factor to consider is the taste profile of the butter. Nut butters like almond or macadamia offer a more subtle flavor, while options like pecan or hazelnut butter provide a bolder taste. If you have a nut allergy, sunflower seed butter or tahini (sesame seed butter) can be used as alternatives.

While not technically classified as nut or seed butters, both peanut butter and coconut butter (also known as coconut manna) are exceptional choices for thickening stews, curries, and even for preparing flavorful stir-fries like our delicious Keto Pad Thai.

10. Gelatin Powder or Agar Powder

For those looking to replace starches, especially in desserts and sweet recipes, gelatin powder or agar powder (a vegetarian and vegan option) can be excellent choices.

In traditional custard recipes, a combination of cream, milk, sugar, egg yolks, vanilla, and cornstarch is used. However, our Keto Vanilla Custard recipe takes a low-carb approach by substituting cornstarch with gelatin, using almond milk instead of whole milk, and incorporating butter for added richness.

11. Psyllium Husk

Ground psyllium husk is a fantastic addition to your repertoire, offering both a fiber boost and effective thickening properties. With its ability to absorb liquid and create a gel-like substance when mixed with water, it serves as a versatile and neutral-tasting thickener. Remember to use it sparingly, as excessive amounts can result in a gelatinous texture.

12. Konjac Flour (aka Glucomannan Powder)

This low-carb and gluten-free thickener is derived from the konjac plant. It has strong thickening properties and can be used in small amounts to achieve desired consistency. Up to a teaspoon of this thickener should be enough in most recipes.

13. Xanthan Gum and Other Vegetable Gums

Xanthan gum is a commonly used low-carb thickener. One of the advantages of using xanthan gum is that only a small amount, usually a teaspoon or even less, is required to achieve the desired thickening effect.

However, it is important to note that xanthan gum can sometimes cause gastrointestinal issues and may result in a slightly unusual texture. Sauces and gravies thickened with xanthan gum tend to have a smooth, slightly viscous, and glossy texture which may not always be what you are aiming for.

In addition to xanthan gum, there are other vegetable gums available as low-carb thickeners, such as guar gum, although they may have similar drawbacks. It's always recommended to use these thickeners in moderation and consider personal preferences and sensitivities.

The Not So Suitable Thickeners: Arrowroot Flour, Cornstarch and Potato Starch

When it comes to low-carb diets, conventional gluten-free thickeners like cornstarch, arrowroot powder, and potato starch are not the most suitable options. These thickeners are relatively high in carbs, with approximately 7-8 grams of carbs in just one tablespoon. While this amount may not seem significant, the carb content can add up quickly in meals. Therefore, if you are following a low-carb or ketogenic lifestyle, it is advisable to avoid these thickeners.

However, it's important to note that in certain recipes (and for certain people), using a tablespoon of these thickeners for the entire dish may be just fine. Consider the overall carb count and portion sizes to make an informed decision.

What Can I Use to Make Roux?

To make roux, you need to use a starch. That's why almond flour and coconut flour are not suitable for making roux. An option is to use arrowroot flour which is a starch and therefore it is a good option for making roux. Remember that this option may not be suitable for everyone.

Here is how to make roux:

  1. Start by heating fat: In a saucepan or skillet, melt a fat of your choice, such as butter, ghee, or olive oil, over medium heat. The amount of fat will depend on the quantity of roux you need.
  2. Add arrowroot flour: Once the fat has melted and is hot, gradually whisk in an equal amount of arrowroot flour. The most common ratio is one part fat to one part flour, but this can vary depending on the desired thickness.
  3. Cook the roux: Continue whisking the flour into the fat until well combined. Cook the mixture over medium heat, stirring constantly, until it reaches the desired level of browning. The longer you cook the roux, the darker and nuttier the flavor will become.
  4. Use the roux: Once the roux has reached the desired color, you can use it as a base for sauces, gravies, and soups. It acts as a thickening agent, adding body and richness to your dishes.
  • For a white or blonde roux: Cook the mixture for a shorter time, just until the flour is incorporated and the mixture is smooth.
  • For a brown roux: Cook the mixture for a longer time, until it develops a rich, golden-brown color and nutty aroma.

Conclusion

In conclusion, I want to emphasize that there are countless alternatives to flour for thickening sauces, gravies, and various recipes. By embracing low-carb and gluten-free options like reduction techniques, pureed vegetables, dried mushrooms, egg yolks, cheese or cream, nut and seed butter, chia seeds, xanthan gum, and gelatin or agar powder, you can confidently create mouthwatering and fulfilling dishes that align with your dietary choices. Don't be afraid to get creative in the kitchen and enjoy the incredible flavors and textures that these alternatives have to offer.



from KetoDiet Blog https://ift.tt/t0HWDhZ
via IFTTT

How To Thicken Sauce Without Flour: Complete Guide To Low-Carb and Gluten-Free Thickeners

Quick Summary tl;dr

This article addresses common issues with macro tracking on the keto diet and provides solutions for each specific area (carb limit, protein target, and fat limit/target).

Staying below the designated carb limit is essential on a low-carb diet. Tips include being mindful of hidden carb sources, checking potential culprits like sweeteners and processed meats/condiments, and monitoring whole foods that contain some carbs.

Protein intake is vital on keto to prevent muscle loss and control appetite. Excessive protein isn't a concern, and slightly exceeding the target won't disrupt ketosis. Recommended protein sources are listed.

Fat intake can be a limit or target based on weight goals. It's crucial not to force-feed fat when not hungry. Tips to reduce fat intake include adjusting added fats, choosing leaner meats/fish, moderating your consumption of fatty foods, and being mindful of high-fat coffee or keto treats.

Occasional deviations from the diet won't hinder progress. Moderation is key, and occasional indulgences can support long-term adherence. Finding balance and not stressing over occasional slip-ups is important for sustainable success.

Barcode scanning for tracking can be highly inaccurate. Our app offers a unique "trust level" system that ranks and eliminates unreliable product data. While not 100% error-free, it significantly reduces inaccuracies, providing users with reliable tracking and dietary information.

For more detailed information, please refer to the corresponding sections in the article below.

We've all been there: diligently following the keto diet, tracking our macros, and making conscious choices about what foods to consume and avoid. Yet, despite our efforts, sometimes we find ourselves falling short of our targets for carbohydrates, protein, or fat.

In this post, I'll provide you with valuable insights to help you overcome these challenges and ensure you're meeting your macro goals effectively.

When we discuss "not meeting macros", we're typically referring to three scenarios:

  1. Exceeding your carb limit: If you're struggling to stay within your designated carbohydrate limit, it can hinder your progress on the keto diet.
  2. Not hitting your protein target: Adequate protein intake is crucial for maintaining muscle mass and supporting various bodily functions. Failing to meet your protein target can impede your overall progress.
  3. Exceeding your fat limit for weight loss, or not meeting the fat target for weight maintenance or gain: Balancing fat intake is a vital aspect of the keto diet, depending on your specific goals. Consuming too much fat when aiming to lose weight, or insufficient fat when maintaining or gaining weight, can disrupt your desired outcomes.

If you're new to the keto diet, I recommend starting with our KetoDiet App. It provides a convenient platform to track your macros, monitor your diet, and even customize your own meals.

Let's dive deeper into each aspect and equip you with the knowledge to address these macro challenges effectively.

1. Exceeding Your Carb Limit

One of the fundamental principles of the ketogenic diet is limiting your carbohydrate intake to induce ketosis. For most individuals, this means staying below 20 to 25 grams of net carbs per day.

When it comes to carbs on a keto diet, it's important to view them as a limit. If you set a specific limit of, let's say, 25 grams of net carbs, you have the flexibility to consume less than that amount, but it's advisable to strive to stay below your designated limit. Occasionally exceeding your limit by a few grams is not a cause for significant concern; what truly matters is maintaining consistency in your overall carbohydrate intake.

In certain cases where ketosis is used as a therapeutic approach for managing health conditions like epilepsy or diabetes, further reducing carb intake or tracking total carbs may be a more suitable approach.

Moreover, it's crucial to be vigilant about potential sources of hidden carbs in your diet. Some common culprits include:

  • Certain "low-carb" sweeteners such as Maltitol, Sorbitol, and IMOs: These sweeteners can have an impact on blood sugar and ketone levels, so it's essential to be mindful of their inclusion in your diet.
  • Processed meats and condiments: Many processed meats and condiments contain starches and sugar, which can contribute to carb consumption. It's advisable to scrutinize ingredient labels to ensure you're making low-carb choices.
  • "Low-carb" and "keto" bars and products: While marketed as suitable for a keto diet, some of these products may contain sweeteners and starches that can cause blood sugar spikes. Reading product labels and being discerning about your choices is essential.
  • Restaurant meals: When dining out, it's often challenging to gauge the precise carb content of dishes. Sauces, dressings, and hidden additives can all contribute to your carb intake. Opt for simple, whole food options or request modifications to reduce their carb count.
  • Medications and supplements: Certain medications and supplements may contain carbohydrates or have an impact on your blood sugar levels. Consult with your healthcare provider or pharmacist to ensure they align with your goals.

Lastly, even some whole foods, such as liver and seafood, contain a considerable amount of carbohydrates. While these foods offer valuable health benefits, it's worth monitoring your consumption to ensure they aren't inadvertently impacting your ability to meet your macros.

By staying mindful of these factors and being diligent in tracking your carb intake, you can troubleshoot and address any issues related to not meeting your carb limit on the keto diet.

If you're finding it challenging to stay below your carb limit, it's crucial to assess the primary sources of your carb intake. If you're already following a well-formulated ketogenic diet, the solution may involve swapping higher-carb vegetables for lower-carb alternatives.

Animal Products with Minimal Carbohydrates

Most animal products are either devoid of carbs or contain very low amounts. As a result, you typically won't need to be concerned about the carb content in animal products. Here are some of the lowest-carb options:

  • Poultry (chicken, turkey, duck, etc.)
  • Red meat, including beef, lamb, pork, and venison
  • Fish and some seafood (not all seafood is zero-carb)
  • Eggs
  • Dairy, especially heavy whipping cream, butter, and hard cheeses

Soft cheeses such as mozzarella or goat's cheese may contain slightly more carbs. While they are still suitable for a keto diet, it's worth checking their carb content if your carb limit is below 10 grams of net carbs.

Low-Carb Plant Choices

Plants are the primary source of carbs, so making slight adjustments can significantly impact your overall carb intake. Here are some of the lowest-carb plant options:

  • Leafy greens such as spinach, Swiss chard, collard greens, bok choy, lettuce, chives, endive and radicchio
  • Cruciferous vegetables such as radishes, dark leaf kale (cavolo nero), kohlrabi, and cauliflower
  • Other vegetables like zucchini (courgette), celery stalks, asparagus, cucumber, and bamboo shoots
  • Fruits such as avocado, olives, rhubarb and coconut
  • Nuts including macadamias, pecans, almonds, hazelnuts, Brazil nuts and walnuts

If your carb intake is below 20 grams of net carbs, it's advisable to avoid root vegetables except for parsley roots, butternut squash, swede (rutabaga), and beetroot.

Easy Swaps to Reduce Carb Intake

Considering you are already following a keto diet and have replaced most high-carb options with low-carb foods, here are some additional swaps that can help you further decrease your carb intake:

  • Use more green vegetables as they are generally lower in carbs
  • Use green (spring) onion instead of white, yellow, or red onion
  • Opt for white mushrooms instead of brown mushrooms
  • Substitute cauliflower for broccoli
  • Substitute turnips for rutabaga (swede)
  • Choose zucchini (courgette) instead of eggplant (aubergine)
  • Substitute pumpkin for butternut squash
  • Enjoy macadamias, pecans, and almonds instead of cashews or pistachio nuts
  • Select green bell peppers instead of red, orange, or yellow bell peppers
  • Consider using shirataki noodles/rice as a partial replacement for zucchini noodles or cauliflower rice

These simple swaps can help you reduce your carb intake while still enjoying a varied and satisfying ketogenic diet.

Finally, as you'll learn below, if your goal is weight loss, be mindful of the fat content (and therefore calories) in foods like full-fat dairy, butter and nuts.

2. Not Hitting Your Protein Target

Another common challenge for beginners on the keto diet is not meeting their protein targets. But why is protein intake so crucial on keto? Protein plays a vital role because insufficient intake can lead to muscle loss and increased appetite. When you consume a high-protein meal, your body releases glucagon, a hormone that counterbalances insulin and significantly contributes to feelings of satiety.

However, it's important to note that excessive protein consumption is not recommended either, as protein is not an especially efficient fuel source. This is why setting a protein target is crucial (Volek & Phinney).

But what if your goal is ketosis? The good news is that slightly exceeding your protein target will not kick you out of ketosis. Not all excess protein converts into glucose through gluconeogenesis. This is especially important for those whose aim is therapeutic ketosis.

Finally, no diet fits all. When traditional keto fails, a high-protein diet may help break through a stubborn weight loss plateau.

Foods to Increase Your Protein Intake

If you need to increase your protein intake, opt for lean meats and fish that contain higher protein and less fat per serving. Include the following foods in your diet:

  • High-protein meats: Chicken breasts, skinless chicken thighs, turkey, beef filet mignon steak, sirloin steak, top round steak, skirt steak, pork tenderloin, and venison
  • Ground (minced) meat with no more than 5% fat
  • High-protein fish and seafood: Cod, haddock, prawns, crab meat, lobster, squid, octopus, mussels, and more
  • Collagen powder: Bovine or marine collagen peptides, also known as hydrolyzed gelatin powder
  • Eggs, especially egg whites
  • Plain, full-fat yogurt without sweeteners
  • Cheeses, particularly Parmesan, Pecorino, Edam, Gouda, Halloumi, Colby, Gloucester, Mozzarella, and Swiss cheese
  • Almonds and pumpkin seeds
  • Peanut butter (if you eat peanuts)
  • Whey protein powder, egg white protein powder, or plant-based protein powder (look for protein isolate and preferably avoid products with sweeteners, unless they are keto-approved sweeteners

Note that if you follow a vegetarian or vegan diet, your protein options will be more limited. In such cases, refer to our Guide to a Vegetarian Keto Diet for further guidance.

Foods to Reduce Your Protein Intake

In most cases, consuming excessive protein is not a concern. However, some individuals with specific health conditions like Type 1 Diabetes may experience issues after consuming a high-protein meal.

To decrease your protein intake, consider the following swaps (please note that most them will increase your fat intake):

  • Exchange high-protein cheeses for varieties with lower protein content, such as ricotta, cream cheese, Brie, Camembert, feta, goat's cheese, and cheddar
  • Use more egg yolks and fewer egg whites, for example, make an omelet with 2 eggs + 1 egg yolk instead of using 3 whole eggs
  • Choose ground meat with 10-20% fat content
  • Pork: Select pork belly, pork chops, or pork shoulder instead of pork tenderloin
  • Beef: Consider ribeye or New York strip steak instead of leaner cuts like fillet mignon or sirloin
  • Lamb: Utilize lamb shank or ribs rather than lamb steak or rump with trimmed fat
  • Poultry: Opt for dark thigh chicken or turkey meat (preferably skin-on) instead of breast meat, and include higher-fat options like duck and goose
  • Include some fatty fish (SMASH): Salmon, mackerel, anchovies, sardines, and herring
  • Watch out for protein from seafood. Most seafood is high in protein and low in fat. While seafood offers numerous health benefits, it's important to be mindful of its protein content when aiming to reduce overall protein intake on a keto diet.

3. Exceeding Your Fat Limit

When following a ketogenic diet, your fat intake can serve as either a limit or a target, depending on your specific goals.

It's often mentioned that fat acts as a filler on a keto diet. This means that you regulate your energy intake by adjusting your fat consumption. If your aim is to lose body fat, you need to maintain a calorie deficit, and therefore, your fat intake becomes a limit. Conversely, if your goal is to achieve healthy weight gain, you should be in a calorie surplus, and your fat intake becomes a target. (You can use our Keto Calculator to find your ideal macros.)

It's important to note that you should never force yourself to consume more fat when you're not hungry. Always eat until you feel satiated, even if it means falling significantly below your recommended fat intake. If you don't feel hungry, there's no need to eat, unless your objective is to gain weight. Allowing your body to utilize its own stored body fat for energy is one of the key advantages of low-carb eating.

Tips to Reduce Your Fat Intake

If you find it challenging to stay below your fat limit on a keto diet, here are some helpful tips to reduce the amount of fat in your diet:

  1. Reduce added fats: Start by decreasing the amount of added fats in your meals. Butter, ghee, or avocado oil used in cooking, mayonnaise or olive oil or olive oil in salads, and cream in your coffee can add significant calories to your daily intake.
  2. Swap for leaner meats and fish: If you're exceeding your fat limit but haven't met your protein target, consider opting for leaner cuts of meat and fish instead of fattier options.
  3. Adjust bacon consumption: If you enjoy bacon for breakfast, you can choose leaner types of bacon like Canadian bacon or reduce your serving size to moderate your fat intake.
  4. Mindful avocado consumption: While avocados are a nutritious source of potassium and healthy fats, they are also high in fat and calories. Be mindful of your avocado consumption if you're looking to lower your fat intake.
  5. Consider alternatives to Bulletproof coffee (BPC): Bulletproof coffee, a popular keto beverage consisting of coffee blended with fats like butter or MCT oil, can contribute to exceeding your energy requirements on a keto diet. It may be better to avoid BPC altogether if you're struggling to stay within your fat limit.
  6. Limit keto treats and desserts: If you're trying to reduce your fat intake, it's advisable to skip keto treats and desserts for a while. These sweet treats are typically high in fat and even lower-fat options can trigger cravings, potentially leading to a higher calorie intake.
  7. Avoid fat bombs: Fat bombs, which are high-fat snacks commonly consumed on a keto diet, should typically be avoided if you need to decrease your fat intake. While no diet fits all, this approach generally works for most people.

By implementing these strategies, you can effectively manage and reduce your fat intake while maintaining the principles of a low-carb or ketogenic diet.

Don't Stress Over Cheat Days or "Bad" Days

While maintaining focus on your diet is crucial, it's essential to recognize that occasional deviations from your plan are not only harmless but may actually contribute to long-term adherence.

Consuming foods that are not typically recommended for a healthy low-carb diet becomes problematic only when it becomes a regular occurrence. As long as these deviations are reserved for special occasions, having a few "cheat days" or "cheat meals" is unlikely to significantly hinder your progress.

It's important to understand that strict adherence to a diet can sometimes create feelings of deprivation or restriction, which may increase the likelihood of eventually giving up or abandoning the diet altogether. Allowing yourself the flexibility to enjoy occasional indulgences can help create a sustainable approach to your eating habits.

Remember, the key to long-term success lies in finding a balance that works for you, both physically and mentally. So, if you have a "bad" day or stray from your diet on occasion, don't stress over it. Simply acknowledge it, move on, and continue with your healthy eating habits.

Unveiling the Reality Behind Barcode Scanning Apps

Finally, let's not forget the possibility that what your tracker is saying may be far from the truth. Barcode scanning has become a popular feature in many food tracking apps including ours. However, there is an ugly truth that these apps may not openly disclose to users. Here's what you need to know.

First, avoid barcode scanning as much as possible. What this means in practice is that when you add foods like avocados, eggs, meat or cauliflower, you should avoid using branded products. Instead, use generic foods which have been verified and are far more accurate. Only scan items and use branded products to track your diet if there is no alternative (e.g. in cases of a particular brand of keto crackers).

To ensure more accurate barcode scanning results without compromising on reliability, we also recommend downloading our app. Unlike other apps that solely rely on available food databases, we have developed a sophisticated system that assigns a "trust level" to product data. This unique approach allows us to offer users the most dependable and accurate results by carefully evaluating and ranking data from various sources.

By implementing this system, we have taken a proactive step to eliminate products with clearly incorrect nutritional data from our database. While we cannot guarantee that the data you find will always be 100% accurate, we have significantly reduced the chances of encountering errors. Our goal is to help users make informed decisions about their food choices.

Don't settle for subpar barcode scanning experiences. Choose our app to ensure reliable and trustworthy results that help you effectively monitor your nutritional intake!



from KetoDiet Blog https://ift.tt/16dqHBl
via IFTTT

Struggling to Hit Your Macros? Here's the Solution

This simple one-tray wonder features tender chicken thighs, roasted eggplant, and a creamy tahini dressing that will satisfy your cravings while keeping you on track with your health goals. A healthy low-carb option in less than an hour!

Read more...



from KetoDiet Blog https://ift.tt/kh7f0YQ
via IFTTT

Tahini Chicken Eggplant Tray Bake

Enjoy the ultimate guilt-free treat with our fluffy low-carb, sugar-free, and gluten-free Angel Food Cake!

This heavenly creation is not only light, fluffy, and irresistibly delicious, but it's also high in protein and very low in calories. With delicate flavors of vanilla and almond, this cake is the perfect indulgence while keeping your health goals in check. Get ready to experience a slice of pure bliss that's both satisfying and nourishing.

Recipe Tips

You will end up with a lot of leftover egg yolks when making this Keto Angel Food Cake. Don't waste these egg yolks! Used them to make other recipes including Mayonnaise, Hollandaise Sauce, Lemon Curd or Passion Fruit Curd.

Do I need to grease the pan?

When making Angel Food Cake, leave the tube pan ungreased. The cake batter needs to cling to the sides of the pan to help it rise and maintain its structure. Greasing the pan can make it difficult for the cake to properly climb up the sides while baking, potentially resulting in a deflated cake.

How Do I prevent the cake from sticking?

To prevent sticking, you can use an alternative method to greasing to ensure the cake releases easily from the pan after baking.

Once the cake is done, invert the pan onto a wire rack and allow it to cool completely while still in the pan. This allows gravity to help prevent the cake from collapsing.

Once cooled, gently run a thin knife or spatula around the edges of the pan, including the center tube, to loosen the cake. Finally, carefully lift the cake out of the pan by gently pulling the center tube or using the removable bottom, if applicable.

Here are some swaps:

  • Instead of 1 1/2 teaspoons of sugar-free vanilla extract you can use 1/2 teaspoon of vanilla bean powder.
  • Instead of defatted almond flour, which is similar to coconut flour in texture, you can use 2 cups (200 g/ 7.1 oz) of regular almond flour. Make sure to sift the flour in to avoid large clumps and uneven texture.
  • Carton egg whites can be used instead of fresh eggs whites. You should use about 400 grams (14.1 oz) carton egg whites to replace replace 12 large egg whites.
  • Cream of tartar is used to stabilise the egg whites so they can hold their shape. If you don't have cream of tartar, use 1 to 2 teaspoons of lemon juice of apple cider vinegar.
  • Do not be tempted to use more almond extract. I've tried versions with double the amount and it was way too overpowering. 1/2 teaspoon of almond extract was just perfect.

Preparation time

Hands-on:    10 minutes
Overall:      1 hour

Nutritional values (per slice)

Total Carbs 2.5 grams
Fiber 0.7 grams
Net Carbs 1.8 grams
Protein 8.6 grams
Fat 1.3 grams
of which Saturated 0.1 grams
Energy 61 kcal
Magnesium 27 mg (7% RDA)
Potassium 137 mg (7% EMR)

Macronutrient ratio: Calories from carbs (14%), protein (64%), fat (22%)

Ingredients (makes 12 servings)

Instructions

  1. For an ultra-fluffy cake, incorporate defatted almond flour into the recipe. If you don't have it, check recipe tips above for substitutions. Prepare a stand mixer with a balloon whisk attachment or a large mixing bowl for a hand mixer.
  2. Preheat the oven to 175 °C/ 350 °F (fan assisted), or 195 °C/ 380 °F (conventional). Place the egg whites in the mixer bowl along with a pinch of salt and cream of tartar. Process on high speed until soft peaks form.
  3. Add the sweetener, vanilla extract, and almond extract. Continue processing on high speed until stiff peaks form.
  4. Turn off the mixer and sift in half of the almond flour. Process on low speed while sifting in the remaining almond flour, ensuring thorough incorporation. Alternatively, gently fold in the almond flour using a rubber spatula. Avoid over-mixing, as this could deflate the egg whites.
  5. Transfer the mixture to a large, ungreased cake pan specifically designed for angel food cakes or a large bundt cake pan (preferably 10 inches or 25 cm).
  6. Place in the oven and bake for 10 minutes. After 10 minutes, reduce the heat to 140 °C/ 285 °F (fan assisted), or 160 °C/ 320 °F (conventional) and continue baking for an additional 40 minutes.
  7. When ready, the top should be golden and the cake should be cooked through. To ensure the cake is thoroughly cooked, check for a golden top and use a wooden stick to test for doneness.
  8. Once baked, remove the cake from the oven and allow it to cool before removing from the pan and slicing. (For tips on achieving a fluffy cake that doesn't stick, refer to the recipe tips provided above.)
  9. Serve with fresh berries and whipped cream or sugar-free custard. Store at room temperature loosely covered with a kitchen towel for up to 3 days, or in the fridge in an airtight container for up to a week.


from KetoDiet Blog https://ift.tt/K5lNQOh
via IFTTT

Fluffy Keto Angel Food Cake

Indulge in your favorite burger without the bread with our Bunless Big Mac Burger. This low-carb, keto-friendly, and dairy-free delight showcases our Sugar-Free Copycat Big Mac Sauce, allowing you to savor the flavors you love while following a low-carb lifestyle.

Read more...



from KetoDiet Blog https://ift.tt/8fsJECL
via IFTTT

Bunless Big Mac Burger

Elevate your homemade burgers with our sensational homemade Big Mac Sauce recipe that rivals the original. Made with a blend of ingredients including white wine vinegar, pickle relish, and a range of flavor options, this versatile sauce adds a burst of flavor to your burgers!

Read more...



from KetoDiet Blog https://ift.tt/zWibtR9
via IFTTT

Sugar-Free Copycat Big Mac Sauce

To Prepare and Cook Delicious Meal Read These Free Recipes - CLICK BELOW

Custom Keto Diet
© Re ketogenic diet 2014 || Powered by Blogger || Designed by - Dapinder