Monday, November 4, 2019

Best vegetables to eat on keto

Best vegetables to eat on keto
Best vegetables to eat on keto

Best vegetables to eat on keto

The ketogenic diet is not only about eating foods that are low in carbohydrates and high in fats. To maintain a healthy keto life it is essential that we consume plenty of healthy vegetables. On this page, you can learn about the top keto veggies and their benefits.

What are the best vegetables to consume on the ketogenic diet?


Asparagus is a keto superfood
Asparagus is the best vegetable to consume on the ketogenic diet as it is not only low in carbs, but it is also high in fiber, a prebiotic feeding gut bacteria. It nourishes the digestive tract, helps fight cancer, helps the kidneys and the liver. Asparagus is also anti-inflammatory and has antioxidant properties. It is a natural diuretic. High in vitamins K and B1 Thiamine.


This cruciferous vegetable is a good source of vitamins C, K, B1, B2 and B6. Cabbage is also an excellent source of dietary fiber, manganese, potassium, sulphur, folate, copper, choline, phosphorus, magnesium, calcium, selenium, iron, pantothenic acid, protein and niacin. It helps with acid reflux.
Cabbage is used to make sauerkraut, fermented by various lactic acid bacteria.

Bok choy

Another cruciferous vegetable, bok choy,  also called pak choi is a type of Chinese cabbage. It helps regulate estrogen levels and through that promotes weight loss.

What to eat on keto (ketogenic Diet)?

What to eat on keto?

What to eat on keto?

What to eat on keto?

What keto foods to eat? Though it may seem complicated at first, maintaining a healthy ketogenic diet is actually pretty simple. In fact, it is probably easier to remember a shortlist of things not to eat on keto.

What not to eat on keto?

Glucose molecule is what we need to keep low while on ketoTo remain in ketosis, it is important not to eat any types of foods rich in sugars and hidden sugars: carbohydrates that the body converts to glucose. This includes grains, tubers, and fruits.
Avoid all sugars, processed or natural, including maple syrup, honey, agave and alike. Your sweet tooth could be satisfied by certain sweeteners, like stevia.
Grains like wheat are not keto foodsGrains like wheat, corn, rice and alike are high in carbohydrates, therefore, they would knock you out of ketosis. Also avoid other starchy vegetables, tubers like potatoes, yams, etc as they are high in carbs.Most fruits are too high in sugars therefore should not be consumed on the ketogenic diet
Unfortunately, while many fruits (like apples, bananas, oranges) are high in healthy vitamins and nutrients, they are also high in sugars so they are not allowed on keto.

What you should eat on keto

Being an ovo-vegetarian, I do eat and recommend eating lots of above-the-ground and leafy vegetables, avocados, certain berries, and eggs. Non-vegetarians may consume lots of meats and even dairy on a ketogenic meal plan.
Leafy greens are some of the best keto foodsLeafy greens like spinach, kale, chard, collard greens and alike are loaded with important minerals and vitamins. Eating them raw in your salad with healthy oils like olive or avocado oil-based dressings allows your body to absorb the most of those nutrients.Above ground vegetables like asparagus are important keto foods
Above ground vegetables, especially the nutrient-dense cruciferous ones, like Brussels sprouts, broccoli, cauliflower, cabbage, asparagus, etc are great keto foods. They are very high in soluble fiber, vitamin C and potassium.
Macadamias are healthy nuts that are also important keto foods as they are high in healthy fatsNuts and seeds, especially macadamias and pecans are low in carbs and high in fats. You could also consume walnuts, sunflower seeds, etc.
Not all berries can be consumed on keto as some of them have high sugar content, but you could add to your shopping list some low glycemic-impact berries like raspberries and blackberries.
Avocados are excellent keto foodsAvocados are awesome keto foods as they are very good source of healthy fats, fiber, and potassium. And if at the end of the day your macros are right, but you just did not have enough calories (which could slow down your metabolic rate) eating an avocado could help you sort that out, as an average size avocado could have as much as 300 calories in it.
Olive oil is one of the many healthy fats we could consume on ketoOther fats like coconut oil, olive oil, avocado oil, saturated fats, even high-fat salad dressing are great. I would recommend staying away from cheap cooking oils, like corn oil and soy oil-based products.Stevia is a natural sweetener that is keto friendly
Low-carb sweeteners to use are stevia, erythritol, monk fruit, etc.
Non-vegetarians have more options to get fat and protein from meat and dairy productsFor non-vegetarians, besides eggs, you could get your proteins from meat and dairy products: beef, lamb, fish, poultry, eggs, butter, high fat cream, hard cheeses, etc. Just make sure that your protein intake is not too high so it will not trigger gluconeogenesis, which could knock you out of ketosis.

What are ketones? -Ketogenic Diet-

What are ketones -Ketogenic Diet-
What are ketones 

What are ketones?

Ketones or ketone bodies are water-soluble molecules that are produced by the liver when we are on a low-carb diet like keto. These three types of molecules, created from fatty acids are acetoacetate, its derivatives beta-hydroxybutyrate and acetone. The process is called ketogenesis.

When are ketones created?

When the body does not get sufficient carbohydrates from the diet, it eventually depletes its stored glucose (glycogen) and switches from sugar-burning to fat-burning mode, also called ketosis.

What is ketogenesis?

Ketogenesis is when the body is in ketosis, the liver breaks down fat and creates acetoacetate (AcAc: C4H6O3) which it breaks down further to beta-hydroxybutyrate (BHB: C4H8O3) and acetone (C3H6O). These ketone bodies can easily enter the cell’s mitochondria and get converted to adenosine triphosphate (ATP) which cells use as energy. As not all cells in the body can use ketones for energy, the rest continue using glucose even while in ketosis. This on a low carb diet is usually done by gluconeogenesis.

What are Exogenous Ketones?

Ketones produced by the body, as explained above, are endogenous ketones. Another way to get the body into ketosis is by ingesting an instant supply of ketones called exogenous ketones. Some people use endogenous ketones to help getting into ketosis faster, others already in ketosis to boost performance, fasting, manage hunger better, cognitive performance and for training harder.

Sunday, November 3, 2019

No Bake Chocolate Peanut Butter Truffles

Chocolate Peanut Butter Truffles – (No Bake)

No Bake Chocolate Peanut Butter Truffles
No-Bake Chocolate Peanut Butter Truffles

Here is another great Low Card Dessert Recipe for you! The best part…this one is all about chocolate and peanut butter. 
These great-tasting truffles only use four simple ingredients and are very easy to make being no-bake. You can get creative with these too and add toppings to them while the chocolate is still warned. Maybe some sea salt, coconut shavings, or even some walnuts or pecans? Or get really wild and make a few with each type of topping. Nothing wrong with a little variety.
Nutritional Information: (per truffle)
  • 5 grams of net carbs
  • 200 calories
  • 17 grams fat
  • 5.9 grams of protein
We know you are going to love this recipe!
No Bake Chocolate Peanut Butter Truffles
No-Bake Chocolate Peanut Butter Truffles

Chocolate Peanut Butter Truffles - (No Bake)

  • CourseDesserts
  • CuisineAmerican
ServingsPrep Time
12 Truffles2 Hours
  • 1 1/4 Cup Peanut Butter
  • 4 Tbsp butter (Melted)
  • 6 oz dark  Chocolate - Sugar-Free (Bars or Chips and higher cocoa content the better)
  • 1.5 Cups erythritol (Powdered)
Servings: 12Truffles
  1. Mix the peanut butter, powdered Erythritol and the melted butter together. You want your peanut butter mixture to be a little sticky. If your mixture isn't you can toss it in the fridge for a bit and that will help.
  2. After your peanut butter mixture is ready then you will want to roll them into small round balls. We use a small scoop. You can just roll them in your hands as well. You want each ball to be about 2 tablespoons in size. Place the rolled peanut butter balls on a cookie sheet that is lined with parchment paper.
    No Bake Chocolate Peanut Butter Truffles
    No Bake Chocolate Peanut Butter Truffles

  3. After you have all the balls rolled you will want to place them in the fridge for at least 30 minutes, You want them to be nice and cold.
  4. Next you will need to melt the 6oz of chocolate. Can use a the double boiler method if you want. I just melt it in the microwave slowly stirring often. You want it to be of the consistency that it falls off a spoon in ribbons.
  5. Once your chocolate is ready then dunk each peanut butter ball in the chocolate and roll them around to cover. Use a fork to lift them out. Place them back on the parchment paper-lined cookie sheet. If topping make sure to do it while the chocolate is still warm.
  6. Once all are covered than chill again in the fridge for an hour.
Recipe Notes
  • Make sure to use powdered Erythritol for best results.

Tuesday, October 22, 2019

Low Carb Garlic Chicken Recipe

Low Carb Garlic Chicken Recipe

Low Carb Garlic Chicken Recipe
Low Carb Garlic Chicken Recipe

Garlic is really healthy for you! Here is a great, easy low carb garlic chicken recipe. You should always keep some chicken breasts in your freezer!

Ingredients For The Low Carb Garlic Chicken Recipe

  • 3 teaspoons crushed garlic
  • 1/2 cup olive oil
  • 1/2 cup low carb breadcrumbs
  • 1/2 cup grated parmesan cheese
  • 2 boneless skinless chicken breasts
  • dash salt
  • dash pepper
  • 1/2 tsp oregano
  • 1/2 tsp basil

Instructions For The Low Carb Garlic Chicken Recipe

Heat the oven to 425F. Put the garlic and olive oil into the microwave for 20 seconds. In another bowl blend the breadcrumbs, cheese, salt, pepper and herbs. Dip each breast first into the garlic/oil and then into the breadcrumbs/cheese. Lay them into a baking pan. Cook for 1/2 hour.

This recipe goes perfectly with steamed broccoli as a side dish! The only real carbs are in the breadcrumbs and crushed garlic, so check your containers for the counts for the brand you use. It should be tiny amounts.

By  Lisa Shea

Sunday, October 20, 2019

Chocolate Almond Butter Cups

Chocolate Almond Butter Cups
Low Carb / Keto / Gluten Free

Looking for simple and tasty keto (very low-carb) recipes? You’ve come to the right place. We, Will, make an arsenal of marvelous recipes! They are high in fat, low in carb and keto delicious — just how you like it!

Chocolate Almond Butter Cups
Chocolate Almond Butter Cups

Reese's Peanut Butter Eggs are the ultimate combination of creamy peanut butter to delectable milk chocolate.  I couldn't get enough!  After force-feeding myself a few of these, I would eventually pass out from the ups and downs of blood sugar spikes.

As I got older, I realized that the detrimental effects of these treats just simply weren't worth it. I mean, have you seen the ingredient lists?  Nothing but simple sugars and the ever inflammatory-but-oh-so-delicious peanut butter.

That's where my Chocolate Almond Butter Cups come into play. They're delicious, satisfying and packed with high-quality fat!

For this recipe, I used this peanut butter cup mold from Amazon.  If you do not have or want to purchase the mold, use a mini muffin tin with liners.

The great thing about this recipe is that you can experiment with different fillings! Try using chopped pistachios or cashew butter instead of almonds!

If you are following a ketogenic diet, I would probably substitute the chocolate chips for an outer counting made of cocoa powder, sweetener, coconut oil and vanilla.  That would make these a delicious fat bomb!  Check out another post of mine with chocolate raspberry fat bombs!

You simply cannot go wrong with these almond butter cups!

Chocolate Almond Butter CupsIngredients

  • 1 cup of Enjoy Life Chocolate Chips
  • 1/2 cup of almond butter, room temperature
  • 1/4 cup of coconut oil, room temperature
  • 1/4 cup of butter (I use Kerrygold), softened
  • 2 tablespoons of Heavy Whipping Cream


Melt together chocolate chips and heavy whipping cream
Drop a spoonful of melted chocolate mixture into mold and tilt to cover bottom and sides (do not grease molds)
After entire mold is filled with coated sections, pop into the freezer to set, roughly 15 minutes.
While the molds cool, whip together almond butter, coconut oil and butter
Remove hardened molds from freezer and plop a spoonful of the almond butter mixture into the centers of each one and smooth it out so it has a flat surface
Top those with a spoonful of the remaining chocolate and pop them back to the freezer for at least a half-hour
Enjoy! These are best served cold.

Saturday, October 19, 2019

Hot Sausage Stuffed Banana Peppers

Hot Sausage Stuffed Banana Peppers
Hot Sausage Stuffed Banana Peppers

Hot Sausage Stuffed Banana Peppers

Low Carb / Keto / Gluten Free

This recipe is a simple one that I have been making for years and one that I actually used to order frequently if it was on the menu. Naturally keto-friendly, my Hot Sausage Stuffed Banana Peppers are spicy, juicy and will leave you coming back for more. The best part is that these are so simple and the flavor that they give off is purely intoxicating -- A total Italian classic!

Hot Sausage Stuffed Banana Peppers Ingredients

  • 6 fresh banana peppers
  • 1 pound of ground spicy Italian sausage
  • 1/2 cup of Mozzarella Cheese
  • 1/2 cup of tomato Sauce
  • 2 tablespoons of water


Preheat your oven to 350 degrees F.
Prepare your peppers by cutting off the stems and slicing a slit down the middle of each. Inside will be small bunches of seeds. If you like a lot of heat, leave the seeds inside. If you prefer it a little more mild, remove the seeds.
Divide the ground sausage into 6 separate, equal portions and stuff one portion into each pepper. It's okay if thee sausage is exposed and doesn't completely fill the contents of the pepper.
In a baking dish, take 1/4 of the tomato sauce and spread it along the bottom of the baking dish. Add the water and mix it together with a spoon or whisk.
Lay each pepper, sausage-side-up in the baking dish.
Top each pepper with a small amount of the remaining tomato sauce
Cover the baking dish with foil and pop it into the pre-heated oven for roughly 40 minutes.
At 40 minutes, remove the baking dish from the oven and test the peppers firmness. If a fork easily pierces the pepper, they're ready for the next step.
Top each pepper with a little bit of mozzarella cheese.
Turn the oven to broil and put the peppers back in the oven, uncovered.
Broil until the cheese is golden brown and remove from the oven.
Let cool for at least 10 minutes before serving. Enjoy!