Summer 2017 included many conversations about the “ketogenic diet”
This is not the post to explain in detail about a ketogenic eating style, but Healthline (here) described it well, “The ketogenic diet is a low-carb, high-fat diet that offers many health benefits.” A keto-friendly eating plan has been shown to help people combat diabetes, cancer, epilepsy, Lyme infection, Morgellons, Alzheimer’s, metabolic syndrome, etc.
See Mark’s Daily Apple for more info (here) and he has a book coming out about on October 3rd, 2017
(10/10/17: quick author update – go here to Lifestyle design to read ketogenic diet 101)
The recipe I am sharing for this week’s #Fridayfood is not just for the ketogenic eaters – this recipe is for anyone who wants a nutrient dense food that satisfies – and it is easy to make. It also travels well and lasts up to a week in the fridge.
Almond Keto Bread
1 cup of almond flour
1⁄3 cup of coconut flour
1 tsp. of baking soda
1 tbsp. of chia seeds
1 cup of raw almonds
1 cup of shredded cheese
(½ c to mix and ½ c added to top)
- You can vary the ingredients as much or as little as you want. Sometimes I add extra eggs and more baking soda to enjoy a thicker flatbread. Sometimes we add diced vegetables and/or meat.
- Mix eggs and chia seeds.
- Mix almond flour, coconut flour, & baking soda.
- Combine the egg mix, flour mix, ½ c of cheese and almonds.
- Spread mixture into flat loaf (1/4 in thick) on parchment paper. Sprinkle ½ c of cheese on top
- Bake 10 to 15 minutes.
- Serve hot with choice of topping.
- Or cut into squares and chill.
- This bread is really good when toasted and topped with a lot of butter.
- Sharp Cheddar was used for this recipe, but experiment with various cheeses
- Consider adding 1/2 cup of full-fat Greek yogurt to egg mix
- Chew a digestive enzyme while enjoying this bread
This keto eating plan “lowers blood sugar and insulin levels, and shifts the body’s metabolism away from carbs and towards fat and ketones” and there are a different versions of this eating plan:
- Standard ketogenic diet (SKD): This is a very low-carb, moderate-protein and high-fat diet. It typically contains 75% fat, 20% protein and only 5% carbs (1).
- Cyclical ketogenic diet (CKD): This diet involves periods of higher-carb refeeds, such as 5 ketogenic days followed by 2 high-carb days.
- Targeted ketogenic diet (TKD): This diet allows you to add carbs around workouts.
- High-protein ketogenic diet: This is similar to a standard ketogenic diet, but includes more protein. The ratio is often 60% fat, 35% protein and 5% carbs.
SOURCE: Helathline here
Have a nice weekend!
Do you have a favorite Summer 2017 food item to share?