Tag: Keto

Keto Cauliflower Gnocchi

Gnocchi is typically made with potatoes, a keto diet no-no. But we found a way to enjoy this Italian comfort food using cauliflower as a starch stand-in—and we might like this version even better than the original! Each gnocchi is pillowy soft and a drizzle of brown butter scented with woody thyme doesn’t hurt, either.

KETO CAULIFLOWER GNOCCHI

Yield: 2 to 3 servings
Active Time: 25 minutes
Total Time: 1 hour and 10 minutes

INGREDIENTS

For the gnocchi:
1 tablespoon plus 1 teaspoon sea salt
8 cups cauliflower florets
3 ounces cream cheese, room temperature
½ cup Thrive Market Almond Flour
¼ cup Thrive Market Organic Coconut Flour, plus more for dusting
2 egg yolks
½ cup grated parmesan cheese

For the sauce:
6 tablespoons unsalted butter
2 tablespoons thyme leaves
1 teaspoon salt

INSTRUCTIONS

Make the gnocchi:
Add 1 tablespoon salt to a large pot of boiling water. Stir in the cauliflower and cook until tender, about 15 minutes; drain. Place florets on a clean dish towel and squeeze out any excess water.

Place strained cauliflower, cream cheese, almond flour, coconut flour, egg yolks, parmesan, and remaining 1 teaspoon salt in a food processor; pulse until dough forms. Lightly dust a work surface with coconut flour and dump out dough; gently form it into a disc. If the dough seems wet, sprinkle with 1 tablespoon coconut flour at a time, until the dough comes together easily. Cut dough into 5 pieces and roll into ¾-inch thick logs, then slice logs into 1-inch pieces. Gently press the back of each piece with a fork to add ridges to the gnocchi. Place gnocchi on a sheet tray dusted with coconut flour and freeze 30 minutes. (You can also freeze them up to 2 weeks ahead.)

Make the sauce and assemble the dish:
Add butter to a large skillet over medium heat and let it brown, swirling the pan to prevent burning. When butter is browned, add thyme leaves, salt, and gnocchi. Swirl the pan to coat gnocchi, and let them warm through for 2 to 3 minutes. Serve immediately.
Recipe credit: Angela Gaines

Thank you for reading 🙂

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Categories: Keto Stuff Recipes

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Keto~Overnight Oatmeal

Keto Overnight Oatmeal Prep Time: 1 minutes Cooking Time: 4 minutes Serves: 1 Ingredients:

  • 2 tablespoons ground flaxseed
  • 2 tablespoons chia seeds
  • 2 tablespoons unsweetened shredded coconut
  • 2 tablespoons granulated stevia
  • 1 cup + 2 tablespoons cold unsweetened coconut milk

Optional toppings:

  • Unsweetened shredded coconut
  • Pumpkin seeds
  • Macadamia nuts
  • cinnamon

Instructions:

  1. In a jar or sealable container, add your dry ingredients and mix well.
  2. Add coconut milk and stir until well combined.
  3. Place in the refrigerator overnight.
  4. remove from fridge and stir oatmeal.
  5. Add toppings of choice and enjoy!
keto-overnight-oatmeal
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Keto Tuna Salad

Keto Tuna Salad

Prep Time: 10 minutes Cooking Time: 5 minutes Serves: 2

Ingredients:

  • 1 (5 ounce) can chunk light tuna, drained
  • 1 tablespoon mayonnaise
  • 1 tablespoon fresh cilantro, chopped
  • 2 tablespoons lime juice (from about 1 lime)
  • ¼ teaspoon salt
  • 1 avocado
  • ¼ teaspoon cumin
  • ¼ cup red onion, diced (from about half a small onion)
  • 1 roma tomato, chopped
  • ½ bell pepper, diced
  • ¼ teaspoon crushed red pepper (or to taste)

Instructions:

  1. For the tuna salad: In a medium bowl, mix the tuna, mayonnaise, cilantro, 1 tablespoon of lime juice, and a pinch of salt. Stir to mix well.
  2. For the guacamole: Scoop the avocado into a bowl and add the remaining 1 tablespoon of lime juice, cumin, and salt to taste. Mash roughly with a fork.
  3. For the pico de gallo: In a small bowl, mix together the red onion, tomato, bell pepper, and crushed red pepper. Consider making this ahead of time, as the flavors intensify as they meld together. It’ll keep in the fridge for several days.
  4. To serve: Divide the guacamole between two plates. Layer half the tuna salad on top of each guacamole layer, then top with the pico de gallo. Sprinkle with extra cilantro to garnish and enjoy.
keto-tuna-salad
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Mediterranean-Keto Effects on Cognition

Mediterranean-Keto Diet’s Surprising Effect On Cognitive Function

Kristine Arbolario

https://www.msn.com/en-us/health/nutrition/mediterranean-keto-diets-surprising-effect-on-cognitive-function/ar-AAGTsQI?ocid=spartanntp

A study initiated by the researchers from Wake Forest School of Medicine found a number of distinct gut microbiome in participants with mild cognitive impairment (MCI) and its bacterial resemblance with the markers of Alzheimer’s disease.

a bowl of food on a table: Keto diet for beginners

© Twitter Keto diet for beginners

The scientists delved further by studying 17 adults, where 11 of the participants are diagnosed with MCI and six with normal cognition. They randomly appointed the subjects with a diet to observe in a span of six weeks – either the Mediterranean-ketogenic diet or the diet low in fat, high in carbohydrate.

The two groups would then switch diets after the given period for another six weeks.

The study aimed to show whether a Mediterranean-ketogenic diet could change the gut microbiome in order to increase cognitive function and lessen the Alzheimer’s markers.

After 12 weeks, they found that the Mediterranean-ketogenic diet really caused changes in the gut microbiome tied with a decreased level of markers of Alzheimer’s within both groups of adults.

Moreover, not only did the diet benefited the group of people diagnosed with MCI, but it also lessened Alzheimer’s markers in the study group with normal cognition.

In a news release, Hariom Yadav, PhD, co-author of the study, said that their findings supply important information that interventional and clinical studies in the future can refer to.

“Determining the specific role these gut microbiome signatures have in the progression of Alzheimer’s disease could lead to novel nutritional and therapeutic approaches that would be effective against the disease,” Yadav said.

The combination of the Mediterranean and keto diets seem to greatly influence an individual’s cognitive function as well as reduce the risk of having Alzheimer’s as the study showed.

Food sources of the newly found meal plan that could alter the microbiomes in your gut and improve your cognition include seafoods, poultry and eggs, olive oil, leafy greens, avocados, tomatoes and common Mediterranean flavorings such as paprika, cumin, cinnamon, oregano, etc.

You can also eat nuts and seeds, high-fat dairies, low-carb fruits like berries and red meat but only in moderation, and limit intake of common keto food sources to help lower LDL cholesterol, such as coconut oil, butter, heavy cream and fatty cuts of red meat.

If possible, avoid foods such as grains, legumes, sugar, tubers and some fruits like apples, bananas and oranges.

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