#And the full 75 grams of cocoa powder

[ryanhavethsnapped]

Just made the absolute WORST brownies

[easyfoodnetwork]

Make This Spiced Ice Cream Sundae From a Brooklyn Scoop Shop Founder

Pooja Bavishi, founder of ice cream company Malai, demonstrates how to build a next-level sundae

Is there anything more joy-inducing in the summer than ice cream? It’s Pooja Bavishi’s treat of choice: As the founder of ice cream company Malai, Bavishi uses ice cream as a palette to play with all sorts of creative flavor combinations.

Malai’s ice creams are sold out of the brand’s Brooklyn scoop shop (these days, Fridays-Sundays from 12-8pm) and also online (locally and nationwide). Malai is known for incorporating aromatic spices and South Asian ingredients — including the popular rose with cinnamon-flavored almonds, a flavor Bavishi initially thought might not find a wide customer base. (“New York audiences always prove me wrong,” she told Eater NY.)

For a summer treat you can make yourself, Bavishi took over Eater’s Instagram as part of Eater at Home to demo the perfect ice cream sundae. “For an ice cream sundae, we need a couple of basic things: good ice cream, something crunchy, a sauce, whipped cream, and sprinkles,” says Bavishi. Building atop the beloved rose-flavored ice cream, Bavishi shared recipes to get that sauce, crunch, and whipped cream for your own at-home sundae below.

Coconut White Chocolate Ganache

1 13.5-ounce can of full fat coconut milk 2 cups of white chocolate chips 1.5 teaspoon of rose water (optional) Pinch of salt

Place chips and salt in a heat proof bowl. In a small pot, bring coconut milk to a boil. Pour over white chocolate chips and wait for 1 minute, and then mix together until smooth and incorporated. Let it come to room temperature and mix in rose water, if using.

Cocoa Nib and Cardamom Shortbread

This recipe is based on an Indian shortbread called nankhatai, and uses ghee instead of butter. If you don’t have any ghee on hand, feel free to replace it with softened butter!

200 grams of all-purpose flour 75 grams of powdered sugar 35 grams of semolina 2.5 grams of salt 5 grams of ground cardamom 160 grams of ghee 30 grams of cocoa nibs

Preheat oven to 350 degrees. Line two baking sheets with parchment paper.

Sift together dry ingredients: flour, sugar, semolina, salt, and cardamom. Add ghee, and mix by hand or with a mixer, until all dry ingredients are incorporated and a cohesive dough has formed. Then mix in cocoa nibs until well distributed.

Scoop out tablespoon-sized portions, roll into balls and flatten slightly by pressing with your hands. Place cookies on prepared pans, leaving an inch between each cookie.

Bake for 13-15 minutes until set, and just barely turning brown. Transfer to a wire rack and let cool completely.

Cardamom Whipped Cream

1 cup of heavy cream 1 tablespoon of sugar 1 teaspoon of ground cardamom Pinch of salt

In a large bowl, pour in cream and whip until soft peaks form. This can be done using an electric mixer or by hand.

Sprinkle sugar, salt, and cardamom on top and whip for 30 more seconds.

from Eater - All https://ift.tt/2Y9Y0uo https://ift.tt/3fvVkNw

Pooja Bavishi, founder of ice cream company Malai, demonstrates how to build a next-level sundae

Is there anything more joy-inducing in the summer than ice cream? It’s Pooja Bavishi’s treat of choice: As the founder of ice cream company Malai, Bavishi uses ice cream as a palette to play with all sorts of creative flavor combinations.

Malai’s ice creams are sold out of the brand’s Brooklyn scoop shop (these days, Fridays-Sundays from 12-8pm) and also online (locally and nationwide). Malai is known for incorporating aromatic spices and South Asian ingredients — including the popular rose with cinnamon-flavored almonds, a flavor Bavishi initially thought might not find a wide customer base. (“New York audiences always prove me wrong,” she told Eater NY.)

For a summer treat you can make yourself, Bavishi took over Eater’s Instagram as part of Eater at Home to demo the perfect ice cream sundae. “For an ice cream sundae, we need a couple of basic things: good ice cream, something crunchy, a sauce, whipped cream, and sprinkles,” says Bavishi. Building atop the beloved rose-flavored ice cream, Bavishi shared recipes to get that sauce, crunch, and whipped cream for your own at-home sundae below.

Coconut White Chocolate Ganache

1 13.5-ounce can of full fat coconut milk 2 cups of white chocolate chips 1.5 teaspoon of rose water (optional) Pinch of salt

Place chips and salt in a heat proof bowl. In a small pot, bring coconut milk to a boil. Pour over white chocolate chips and wait for 1 minute, and then mix together until smooth and incorporated. Let it come to room temperature and mix in rose water, if using.

Cocoa Nib and Cardamom Shortbread

This recipe is based on an Indian shortbread called nankhatai, and uses ghee instead of butter. If you don’t have any ghee on hand, feel free to replace it with softened butter!

200 grams of all-purpose flour 75 grams of powdered sugar 35 grams of semolina 2.5 grams of salt 5 grams of ground cardamom 160 grams of ghee 30 grams of cocoa nibs

Preheat oven to 350 degrees. Line two baking sheets with parchment paper.

Sift together dry ingredients: flour, sugar, semolina, salt, and cardamom. Add ghee, and mix by hand or with a mixer, until all dry ingredients are incorporated and a cohesive dough has formed. Then mix in cocoa nibs until well distributed.

Scoop out tablespoon-sized portions, roll into balls and flatten slightly by pressing with your hands. Place cookies on prepared pans, leaving an inch between each cookie.

Bake for 13-15 minutes until set, and just barely turning brown. Transfer to a wire rack and let cool completely.

Cardamom Whipped Cream

1 cup of heavy cream 1 tablespoon of sugar 1 teaspoon of ground cardamom Pinch of salt

In a large bowl, pour in cream and whip until soft peaks form. This can be done using an electric mixer or by hand.

Sprinkle sugar, salt, and cardamom on top and whip for 30 more seconds.

from Eater - All https://ift.tt/2Y9Y0uo via Blogger https://ift.tt/3d85It5

[paulwilliamsinc]

15 Heart-Healthy Foods to Boost Your Good Cholesterol

https://paulwilliamsdds.com/15-heart-healthy-foods-to-boost-your-good-cholesterol/

  Cholesterol is a waxy, fat-like substance found in your cells. Your liver makes some cholesterol, and you get more from animal food sources like meat and dairy. Some cholesterol is essential to helping your body function properly, but too-high levels of cholesterol in your blood can up your risk for heart problems. Cholesterol moves through your blood on special proteins called lipoproteins. High-density lipoprotein (HDL) is a helpful lipoprotein that mops up cholesterol in your blood and brings it back to your liver, where it can be flushed from your body. That’s why HDL is often called “good” cholesterol: Having a lot of it can promote healthier cholesterol levels and help protect your heart. (Low-density lipoprotein, or LDL, doesn’t do this — it just builds up in your blood, leading to high blood cholesterol.) How exactly can you get more HDL? Eating the right foods and limiting your saturated fat intake can help lower your levels of LDL. That can improve your overall ratio of HDL to LDL and reduce your risk for heart problems. A simple blood test can tell you what your cholesterol levels are and whether you need to make changes to the way you’re eating. (The American Heart Association recommends all adults get their cholesterol checked every 4 to 6 years.) Healthy HDL levels are between 40 and 60 mg/dL, but if you want to be a heart health superstar, aim to get your number over 60.

  What does a cholesterol-friendly diet look like? One key to improving your HDL-to-LDL ratio is limiting your intake of unhealthy fats, like saturated and trans fats. But eating the right foods can help too. Here are 15 foods worth adding to your menu.

Oatmeal

Oats are loaded with soluble fiber, which can help keep bad cholesterol from being absorbed into your bloodstream. Even better? Some of that soluble fiber comes in the form of beta glucan, a type of fiber tied to lower LDL cholesterol. Getting 3 grams of beta glucan daily has been shown to improve heart health — and you can get about half that amount from 3/4 cup of dry oats.

Beans and legumes

Lentils and black beans and chickpeas — oh, my! Beans and legumes are another great source of cholesterol-friendly soluble fiber. In fact, a review of 26 studies found that eating just 1/2 cup daily could help lower LDL cholesterol by an average of 6.6 mg/dL, improving your LDL-to-HDL ratio.

Olive oil

Consider using it as your go-to for cooking. Olive oil is packed with heart-healthy monounsaturated fats. Research has shown that a Mediterranean-style diet rich in olive oil can boost important HDL cholesterol functions like sweeping excess cholesterol out of the heart’s blood vessels, keeping them open.

Apples

An apple a day… you know the rest. But hey, it just might be true! The crunchy fruit is a top source of pectin, which can lower LDL cholesterol to improve your LDL-to-HDL ratio. Apples are also loaded with polyphenols. And according to a 2013 study, those polyphenols could help keep your arteries from becoming clogged or inflamed by stopping LDL cholesterol from oxidizing.

Fatty fish

Fish like salmon, tuna, mackerel, and herring are brimming with omega-3 fatty acids. These fats don’t directly raise HDL, but they can help lower your triglycerides, a type of unhealthy fat in your blood. They improve your heart health in other ways, too, like lowering blood pressure and reducing the risk for dangerous blood clots.

Avocado

The fruit serves up plenty of monounsaturated fats and fiber, both of which are key for keeping your cholesterol levels healthy. One study found that adults with higher body weights who ate an avocado each day lowered their LDL cholesterol levels more than those who skipped the creamy green fruit. More guac, anyone?

Berries

Strawberries, blueberries, raspberries, blackberries, and cranberries are chock-full of antioxidant compounds like anthocyanins, phenolic acids, stilbenes, tannins, and carotenoids, which are linked to lower inflammation and healthier cholesterol levels.

Walnuts

Nuts like walnuts are a good source of polyunsaturated fats — heart-healthy fats that play a key role in improving your total cholesterol ratio. And if you’re not a fan of fish, good news: Walnuts offer omega-3 fatty acids too. Help yourself to two or three handfuls a day — according to a 2010 review of 25 studies, eating that amount could help lower your LDL cholesterol by as much as 10 points.

Almonds

Like avocado and olive oil, almonds (and other nuts) are a good source of heart-healthy monounsaturated fats that can improve your total cholesterol ratio. They’re also high in phytosterols, plant compounds that are structurally similar to cholesterol and help block cholesterol from being absorbed in your gut. You’ll reap the same benefits whether you nosh on whole almonds or almond butter.

Barley

The chewy whole grain is another great way to get your fill of beta glucan, the soluble fiber that can lower your LDL cholesterol. Try it as an alternative to oats for a hearty breakfast porridge, throw it into a salad, or use it to give extra body to bean and veggie soups.

Grapes

These juicy little fruits pack a one-two punch for heart health. They contain antioxidant compounds and the heart-healthy fiber pectin, which help bring HDL cholesterol up and LDL cholesterol down.

Cocoa and dark chocolate

Nope, your eyes aren’t tricking you. Both cocoa and dark chocolate contain compounds that can lower bad cholesterol and help you get to a healthier total cholesterol level overall. How? It seems that both foods help prevent LDL cholesterol from oxidizing, which can up the risk for heart disease. The key to reaping the benefits is enjoying cocoa and dark chocolate in a healthy context. Instead of guzzling a sugary hot chocolate with whipped cream, stir cocoa powder into your morning oatmeal or yogurt. If opting for dark chocolate, make sure the cocoa content is at least 75 percent and stick to a 1-ounce portion.

Soy foods

According to a recent review of 46 studies, eating about 25 grams of soy protein per day can lower LDL cholesterol levels by 3 to 4 percent. Just remember that not all soy foods are created equal. You’ll do the most good for your heart by choosing minimally processed soy products — choose tofu, tempeh, or miso over packaged soy burgers or deli slices. Love sipping soy milk? Steer clear of added sugar by choosing one that’s unsweetened.

Leafy greens

You already knew kale was a superfood, but here’s one more reason it’s worth adding to your shopping list: Dark leafies can bind to bile acids, which could help your body flush out more bad cholesterol (and get your HDL-to-LDL ratio in a healthier place). This benefit might come from lutein, an antioxidant that’s been shown to prevent cholesterol from sticking to artery walls.

Green tea

It’s loaded with catechins, a family of antioxidants that have been shown to reduce LDL cholesterol and overall cholesterol concentration. And the more you drink, the greater the benefits seem to be. A large, long-term study found that adults who sipped five cups of green tea daily were 26 percent less likely than non-tea drinkers to die of a heart attack or stroke.

https://greatist.com/health/foods-to-increase-hdl

[stronghealthtoday]

Sample tips for Keto diet for vegetarian, Sample menu

The ketogenic diet is a high-fat, low-carb, moderate-protein diet advanced for its ground-breaking consequences for weight reduction and by and large wellbeing.

In spite of the fact that regularly connected with creature foods, along these lines of eating can be adjusted to fit plant-based supper plans — including vegetarian counts calories.

Veggie lover counts calories bar every single creature item, making it increasingly hard to eat low-carb.

Be that as it may, with cautious arranging, vegetarians can receive the potential rewards of a ketogenic diet.

This article discloses what to eat and stay away from on a veggie lover keto diet and gives a one-week vegetarian keto menu.

What Is the Vegan Keto Diet?

The ketogenic diet is low in carbs, high in fat and moderate in protein.

Carbs are normally decreased to under 50 grams for every day to reach and look after ketosis — a metabolic procedure where your body consumes fat for fuel rather than glucose.

Since along these lines of eating is made for the most part out of fat — by and large around 75% of your admission — keto health food nuts regularly go to high-fat creature items, for example, meats, margarine and full-fat dairy.

In any case, the individuals who eat plant-based eating regimens, including vegetarians, can pursue a ketogenic abstain from food too.

Individuals on a vegetarian diet devour just plant-based nourishments, for example, vegetables, products of the soil, and maintain a strategic distance from creature based food sources like meat, poultry, eggs and dairy.

Veggie lovers can arrive at ketosis by depending on high-fat, plant-based items like coconut oil, avocados, seeds and nuts.

Synopsis

The veggie lover keto diet is a low-carb, high-fat, moderate-protein diet that avoids all creature based nourishments.

Veggie lover Keto Diet Benefits

A few medical advantages are related with veggie lover and ketogenic abstains from food. Be that as it may, no examinations center explicitly around veggie lover keto abstains from food.

Following a veggie lover diet has been appeared to bring down the danger of ceaseless wellbeing conditions, for example, coronary illness, diabetes and certain diseases.

For instance, thinks about have seen that veggie lovers have a 75% lower danger of growing hypertension and up to a 78% hazard decrease of type 2 diabetes.

Likewise, veggie lovers will in general gauge not exactly non-vegetarians, and the individuals who receive veggie lover eats less carbs are more fruitful at shedding pounds than individuals who eat creature items.

An audit of 12 examinations found that more than 18 weeks, individuals who pursued veggie lover abstains from food lost a normal of 5.5 pounds (2.52 kg) more than members on non-vegan slims down.

Like the veggie lover diet, investigate has indicated that following the high-fat, low-carb ketogenic diet may decidedly affect your wellbeing.

The keto diet is notable for its viability in weight reduction, glucose control and diminished coronary illness chance components.

An examination in 58 corpulent kids and adolescents demonstrated that members following a ketogenic diet lost altogether more weight and fat mass than those on a low-calorie diet.

Furthermore, the keto diet altogether raised degrees of adiponectin, a protein engaged with glucose guideline and fat digestion.

More elevated levels of adiponectin have been related with better glucose control, diminished aggravation and a lower danger of weight related ailments, including coronary illness.

Ketogenic consumes less calories have likewise been appeared to lessen coronary illness chance components, including high triglycerides, pulse and “awful” LDL cholesterol.

Being that both vegetarian and ketogenic diets may profit your wellbeing in comparative manners, all things considered, consolidating the two by following a veggie lover keto diet would emphatically affect wellbeing also.

Synopsis

Both veggie lover and ketogenic eats less have been connected to medical advantages, including weight reduction and a lower danger of coronary illness and diabetes.

Related: Can the keto diet help to weight loss?

Foods to Avoid on veg keto diet

When following a vegetarian keto diet, you should fundamentally decrease your carb allow and supplant carbs with solid fats and veggie lover wellsprings of protein.

Creature items, including eggs, meat, poultry, dairy and fish, are avoided on a veggie lover keto diet.

Here are instances of foods that ought to be totally stayed away from:

Meat and poultry: Beef, turkey, chicken, pork.

Dairy: Milk, margarine, yogurt.

Eggs: Egg whites and egg yolks.

Fish: Fish, shrimp, shellfishes, mussels.

Creature based fixings: Whey protein, nectar, egg white protein.

Here are instances of nourishments that ought to be essentially diminished:

Grains and starches: Cereal, bread, heated merchandise, rice, pasta, grains.

Sugary beverages: Sweet tea, pop, juice, smoothies, sports drinks, chocolate milk.

Sugars: Brown sugar, white sugar, agave, maple syrup.

Bland vegetables: Potatoes, sweet potatoes, winter squash, beets, peas.

Beans and vegetables: Black beans, chickpeas, kidney beans.

Natural products: All organic products ought to be constrained. Be that as it may, little parts of specific natural products like berries are permitted.

High-carb mixed refreshments: Beer, improved mixed drinks, wine.

Low-fat eating regimen nourishments: Low-fat nourishments will in general be high in included sugar.

High-carb sauces and fixings: Barbecue sauce, improved serving of mixed greens dressings, marinades.

Exceptionally prepared nourishments: Limit bundled food sources and increment entire, natural nourishments.

The degree of sugar confinement when following a veggie lover keto diet changes relying upon your wellbeing objectives and individual needs.

By and large, sound, high-fat vegetarian nourishments and veggie lover protein sources should make up most of your eating routine.

Synopsis

Creature items, just as high-sugar nourishments, for example, grains, improved refreshments and dull vegetables, ought to be limited when following a vegetarian keto diet.

Foods to Eat on veg keto diet

When following a veggie lover keto diet, it’s imperative to concentrate on vegetarian, solid nourishments that are high in fat and low in carbs.

Nourishments to eat on a vegetarian keto diet include:

Coconut items: Full-fat coconut milk, coconut cream, unsweetened coconut.

Oils: Olive oil, nut oil, coconut oil, MCT oil, avocado oil.

Nuts and seeds: Almonds, Brazil nuts, pecans, hemp seeds, chia seeds, macadamia nuts, pumpkin seeds.

Nut and seed spread: Peanut margarine, almond spread, sunflower margarine, cashew spread.

Non-boring vegetables: Leafy greens, Brussels grows, zucchini, broccoli, cauliflower, peppers, mushrooms.

Vegetarian protein sources: Full-fat tofu, tempeh.

Vegetarian full-fat “dairy”: Coconut yogurt, veggie lover spread, cashew cheddar, vegetarian cream cheddar.

Avocados: Whole avocados, guacamole.

Berries: Blueberries, blackberries, raspberries and strawberries can be appreciated with some restraint.

Fixings: Nutritional yeast, crisp herbs, lemon juice, salt, pepper, flavors.

Despite the fact that the keto diet removes numerous nutrition types that veggie lovers depend on, for example, entire grains and dull vegetables, a vegetarian keto diet can be pursued with cautious arranging.

Veggie lover keto weight watchers ought to get their calories from entire, natural nourishments while keeping away from profoundly prepared vegetarian food sources.

Synopsis

Vegetarian keto diet nourishments incorporate non-bland vegetables, avocados, nuts, seeds, coconut, veggie lover protein sources and sound oils.

Related: What are the best foods for a keto diet?

A One-Week Vegan Keto Meal Plan

In spite of the fact that the vegetarian keto diet may appear to be exceptionally prohibitive, numerous dinners can be developed utilizing veggie lover inviting fixings.

Following is a one-week test menu for the vegetarian keto diet:

Monday

Breakfast: Keto porridge made with full-fat coconut milk, ground flaxseeds, chia seeds and unsweetened destroyed coconut.

Lunch: Vegan cream and low-carb vegetable soup.

Supper: Cauliflower rice pan sear with tofu.

Tuesday

Breakfast: Tofu scramble with veggie lover cheddar and avocado.

Lunch: Zucchini noodles with pecan pesto and veggie lover cheddar.

Supper: Vegan pecan stew with veggie lover cheddar and cut avocado.

Wednesday

Breakfast: Chia pudding made with full-fat coconut milk bested with cut almonds.

Lunch: Creamy coconut and cauliflower soup.

Supper: Shirataki noodles with mushrooms and veggie lover Alfredo sauce.

Thursday

Breakfast: Full-fat coconut yogurt bested with nuts, seeds and unsweetened destroyed coconut.

Lunch: Tofu, vegetable and coconut curry.

Supper: Cauliflower hull pizza beat with non-dull vegetables and veggie lover cheddar.

Friday

Breakfast: Tofu scramble with veggie lover cheddar, mushrooms and spinach.

Lunch: Vegetable and tofu plate of mixed greens with avocado dressing.

Supper: Eggplant lasagna made with veggie lover cheddar.

Saturday

Breakfast: Vegan keto smoothie with full-fat coconut milk, almond spread, cocoa powder and veggie lover protein powder.

Lunch: Vegetable and tofu plate of mixed greens with avocado dressing.

Supper: Cauliflower seared rice.

Sunday

Breakfast: Coconut almond chia pudding.

Lunch: Large green plate of mixed greens with tempeh avocado, veggie lover cheddar, non-bland vegetables and pumpkin seeds.

Supper: Vegan cauliflower macintosh and cheddar.

Related: Tips for keto diet with one-week keto diet plan

Veggie lover Keto Snacks

Evaluate these veggie lover agreeable bites to hold your hunger within proper limits between dinners:

Cut cucumber beat with veggie lover cream cheddar

Coconut fat bombs (high-fat tidbits made with coconut spread, coconut oil and destroyed coconut)

Nut and coconut bars

Coconut milk and cocoa smoothie

Trail blend in with blended nuts, seeds and unsweetened coconut

Dried coconut chips

Broiled pumpkin seeds

Celery leaves bested with almond spread

Coconut milk yogurt beat with hacked almonds

Olives loaded down with vegetarian cheddar

Guacamole and cut ringer pepper

Cauliflower potato tots

Coconut cream with berries

Synopsis

There are numerous flavorful nourishments to look over when following a vegetarian keto diet. Suppers and tidbits ought to be high in sound fats and low in carbs.

Disadvantages and Side Effects

While the vegetarian keto diet may profit your wellbeing, it has some potential downsides.

The Importance of Supplements and Diet Quality

Veggie lover eats less will in general be low in significant supplements, particularly if not deliberately arranged.

Nutrient B12, nutrient D, nutrient K2, zinc, omega-3 fats, iron and calcium are instances of supplements that some veggie lover eats less carbs need.

Since the veggie lover keto diet is more prohibitive than typical vegetarian abstains from food, it’s important that those tailing it supplement with top notch nutrients and minerals and plan their dinners to guarantee a healthfully sufficient eating regimen.

Veggie lover Keto Diet Side Effects

Changing to a ketogenic diet can be troublesome.

Frequently alluded to as the keto influenza, the change time frame from a higher-carb diet to a keto diet can be trying on your body.

As your body changes from consuming glucose to fat for fuel, terrible indications may happen.

Reactions of the vegetarian keto diet may include:

Exhaustion

Sickness

Touchiness

Clogging

Poor focus

Looseness of the bowels

Shortcoming

Cerebral pains

Muscle spasms

Dazedness

Trouble dozing

Remaining hydrated, getting enough rest, eating fiber-rich nourishments and taking part in light movement can help ease keto influenza manifestations.

In addition, enhancing with the electrolytes magnesium, sodium and potassium can help lessen certain manifestations, for example, muscle throbs, cerebral pains and sleep deprivation.

As the vegetarian keto diet confines numerous nourishments, it’s not proper for everybody.

The veggie lover keto diet may not be appropriate for those with type 1 diabetes, ladies who are pregnant or breastfeeding, competitors or those with dietary problems or a background marked by scattered eating.

On the off chance that you consider changing to a veggie lover keto diet, counsel your primary care physician or a certified wellbeing proficient first to guarantee the eating regimen is protected to pursue.

Synopsis

Low-carb, high-fat weight control plans may not be appropriate for pregnant ladies, youngsters and individuals with certain ailments. In case you’re uncertain whether the veggie lover keto diet is the correct decision for you, look for counsel from your primary care physician.

Conclusion

The high-fat, low-carb vegetarian keto diet centers around entire, natural, plant-based nourishments.

Veggie lover and ketogenic consumes less calories have been connected to benefits like weight reduction and decreased coronary illness and diabetes dangers.

Certain enhancements might be important to guarantee supplement needs are met, including iron and nutrients B12 and D.

Despite the fact that exploration shows that both the vegetarian diet and the keto diet may profit your wellbeing, thinks about on the impacts of the veggie lover keto diet are expected to decide whether this eating regimen is viable and safe to pursue long haul.

You may like: How to do a keto diet? Beginners guide

Thanks. Hope it will help you.

Thanks to strong health today credit goes to Sample tips for Keto diet for vegetarian, Sample menu

[vandykecarolpdrf7]

DIY Keto Protein Shake

Low-carb diets have been gaining popularity over the last few years, and as a result more keto products have become available online and even in supermarkets. However, many products are not truly low-carb or suitable for a whole foods based diet.

They may look healthy and low-carb at first glance but the moment you look at the list of ingredients it's a completely different story. You'll find blood sugar-spiking sweeteners like Sorbitol and Maltitol, soy, artificial food colouring and other ingredients to be avoided.

There are simply not many "clean" brands. The one I recommend and use myself is Perfect Keto. Although I personally don't use any exogenous ketone products, I love Perfect Keto bars and nut butter, and use their collagen powder and MCT powder to make keto shakes and smoothies.

Keto shakes are quick to prepare but they are not always ideal for travelling because you can't take them on the plane. That's why I make my own dry keto shake mix. I simply combine all the dry ingredients in a jar, close with a lid and shake. You can make single serve jars like I do, or make it in batches and just measure out as much as you need. I use third to half of a cup for a full meal, or quarter of a cup to make a quick filling snack.

You can prepare the shake by mixing it with 1 to 1 1/2 cups of unsweetened almond milk or any nut or seed milk to make a high-protein shake. You can also use coconut milk to make a high-protein and high-fat shake, or even use some heavy whipping cream diluted with water. I like to make mine with 2 tablespoons of heavy whipping cream and about a cup of unsweetened almond milk.

If you fly and can't take any liquids at all, you can even add powdered coconut milk, coconut cream or powdered dairy cream to your dry mix, and then combine it with plain water. I included several options below. You can fine-tune the amounts and flavour to your liking.

Add-ons and substitutions

Egg white protein powder (isolate): sweetener-free or with low-carb sweeteners.

Whey protein powder (isolate): sweetener-free or with low-carb sweeteners.

Plant-based, soy-free protein powder such as pea protein powder: sweetener-free or with low-carb sweeteners.

Almond flour or almond butter is you can use a blender. These single packs are perfect for keto smoothies and shakes.

Collagen Powder, flavoured or plain.

MCT Oil Powder, flavoured or plain. You can also add liquid MCT oil into the shake together with the mixing liquid.

Coconut milk powder or full-fat dairy cream powder (beware of added starches commonly found in many brands) if you are looking for a complete travel shake and can't use regular dairy cream, coconut cream or almond milk.

Ground chia seeds can substituted with flax meal, ground nuts or coconut flour. These will make your shake thick and creamy (each will result in different thickness so keep that in mind).

Low-carb sweetener can be skipped or used to taste.

Disclaimer: I'm an affiliate for Perfect Keto. It's a product I genuinely like and use. If you purchase any items through my links, I will earn a commission but you will not pay more. Actually, if you use my KETODIET promo code at the check out, you will pay 20% less.

Preparation time

Hands-on: 15 minutes Overall: 40 minutes

Nutritional values (per serving, 1/3 cup dry shake mix)

Total Carbs 6.9 grams Fiber 4.5 grams Net Carbs 2.4 grams Protein 16.7 grams Fat 2.7 grams of which Saturated 0.7 grams Energy 102 kcal Magnesium 39 mg (10% RDA) Potassium 120 mg (6% EMR)

Macronutrient ratio: Calories from carbs (10%), protein (66%), fat (24%)

Ingredients (makes about 1 cup + 2 tbsp dry mix/ 3 servings) Chocolate shake mix:

1/2 cup unflavored collagen powder (50 g/ 1.8 oz)

1/4 cup powdered Erythritol or Swerve (40 g/ 1.4 oz)

2 tbsp ground chia seeds or flax meal (16 g/ 0.6 oz)

1/4 cup cacao powder or unsweetened cocoa powder (22 g/ 0.8 oz)

pinch of sea salt

Serving suggestions:

Mix about 1/3 cup of the dry shake mix with 1 cup (240 ml) to 1 1/2 cups (360 ml) liquids — one type or a combination of unsweetened almond milk, cashew milk, coconut milk and water. You can also use 2-4 tablespoons of heavy whipping cream mixed with water.

Instructions

Place all the dry ingredients in a jar. Close with a lid and shake well.

To make the shake, mix with your preferred option: water, unsweetened almond milk, coconut milk or cream mixed with water. Serve a third to half cup for a full meal replacement, or quarter cup for a quick snack.

Other Dry mix options Cinnamon & vanilla shake mix:

3/4 cup collagen powder (75 g/ 2.7 oz)

1/4 cup powdered Erythritol or Swerve (40 g/ 1.4 oz)

2 tbsp ground chia seeds or flax meal (16 g/ 0.6 oz)

2 tsp cinnamon

1 tsp vanilla bean powder

Berry shake mix:

1/2 cup collagen powder (50 g/ 1.8 oz)

1/4 Erythritol or Swerve (40 g/ 1.4 oz)

2 tbsp ground chia seeds or flax meal (16 g/ 0.6 oz)

1/4 cup freeze-dried berries (blueberry, blackberry, raspberry or strawberry) (20 g/ 0.7 oz)

Mocha shake mix:

1/2 cup collagen powder (50 g/ 1.8 oz)

1/4 cup powdered Erythritol or Swerve (40 g/o 1.1 oz)

2 tbsp ground chia seeds or flax meal (16 g/ 0.6 oz)

1/4 cup cacao powder or unsweetened cocoa powder (16 g/ 0.6 oz)

1 tsp instant coffee powder

Matcha shake mix:

3/4 cup collagen powder (75 g/ 2.7 oz)

1/4 cup powdered Erythritol or Swerve (40 g/ 1.4 oz)

2 tbsp ground chia seeds or flax meal (16 g/ 0.6 oz)

2 tsp matcha powder

1 tsp vanilla bean powder

Golden milk shake mix:

3/4 cup collagen powder (75 g/ 2.7 oz)

1/4 cup powdered Erythritol or Swerve (40 g/ 1.4 oz)

2 tbsp ground chia seeds or flax meal (16 g/ 0.6 oz)

1 tsp turmeric powder

1 tsp cinnamon

1 tsp vanilla powder

1/2 tsp ginger powder

1/4 tsp black pepper

Chai spice shake mix:

3/4 cup collagen powder (75 g/ 2.7 oz)

1/4 cup powdered Erythritol or Swerve (40 g/ 1.4 oz)

2 tbsp ground chia seeds or flax meal (16 g/ 0.6 oz)

1/2 tsp cinnamon

1/4 tsp ginger powder

1/4 tsp allspice

1/4 tsp fennel seeds

1/4 tsp nutmeg

1/4 tsp cloves

1/4 tsp cardamom powder

1/2 tsp vanilla powder

1/4 tsp sea salt

Pumpkin pie spice shake mix:

3/4 cup collagen powder (75 g/ 2.7 oz)

1/4 cup powdered Erythritol or Swerve (40 g/ 1.4 oz)

2 tbsp ground chia seeds or flax meal (16 g/ 0.6 oz)

1 tbsp pumpkin pie spice

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[vandykecarolpdrf7]

Chocolate Keto Blender Cupcakes

These keto chocolate cupcakes have become my go-to for two reasons — firstly, they are ridiculously simple — you just chuck the cupcake ingredients in a blender and you’re done, and the frosting comes together quickly over a little heat. And secondly, that frosting is deliciously decadent.

I first made these low-carb cupcakes during first trimester pregnancy cravings and may or may not have eaten nearly the entire mix before it even made it to the cupcakes!

A few heads up — these gluten-free cupcakes are super easy and richly chocolatey, however due to the method of using a blender, they are a little denser than regular cupcakes. They also, surprisingly, don’t taste great warm, so you’ll need to exercise a little patience before sampling, but trust me — you want to wait until they’re slathered in some of that delicious keto-friendly frosting before your try one out!

Preparation time

Hands-on: 15 minutes Overall: 35 minutes

Nutritional values (per serving)

Total Carbs 7.8 grams Fiber 3.5 grams Net Carbs 4.3 grams Protein 6.3 grams Fat 25 grams of which Saturated 13.5 grams Energy 260 kcal Magnesium 71 mg (18% RDA) Potassium 255 mg (13% EMR)

Macronutrient ratio: Calories from carbs (6%), protein (9%), fat (85%)

Ingredients (makes 10 cupcakes) Cupcakes:

1/2 + 1 tbsp raw cocoa powder (50 g/ 1.8 oz)

2/3 cup almond flour (67 g/ 2.4 oz)

1/2 cup granulated Erythritol or Swerve (100 g/ 3.5 oz)

5 tbsp butter or ghee, melted (75 ml/ 2.5 fl oz)

3 tbsp full-fat canned coconut cream or dairy cream (45 g/ 1.6 oz)

4 large eggs

1 1/2 tsp gluten-free baking powder

vanilla seeds from 1/2 pod, or 1 tsp sugar-free vanilla extract

1/2 tsp sea salt

Frosting:

1 bar 90% dark chocolate (100 g/ 3.5 oz)

2 tbsp powdered Erythritol or Swerve (20 g/ 0.7 oz)

3 tbsp full-fat canned coconut cream or dairy cream (45 g/ 1.6 oz)

1/2 stick butter (57 g/ 2 oz)

Optional: grated dark chocolate or cacao nibs for sprinkling

Instructions

Preheat oven to 180 °C/ 355 °F (or 160 °C/ 320 °F fan forced).

Add all the dry cupcake ingredients to a blender, and then the wet. Turn the blender on to the lowest speed, and once starting to combine, increase to medium speed and mix until smooth.

Scoop into a lined cupcake tin or silicone moulds, filling 3/4 of the way up.

Bake 20 - 25 minutes. Once a skewer inserted comes out clean, the cupcakes are ready. Cool in pan for 10 minutes, then transfer to wire rack. Allow to cool completely.

To make the frosting, melt the chocolate, erythritol, cream and butter to a small saucepan and heat over the lowest heat, stirring constantly. (Note you can also do this in the microwave or a double boiler).

Place in the fridge for around half an hour, or until it has started to thicken — you want a thick, frosting-like texture.

Either spoon or pipe onto each cupcake.

Best served at room temperature.

Store in an airtight container for up to four days.

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[easyfoodnetwork]

Pooja Bavishi, founder of ice cream company Malai, demonstrates how to build a next-level sundae Is there anything more joy-inducing in the summer than ice cream? It’s Pooja Bavishi’s treat of choice: As the founder of ice cream company Malai, Bavishi uses ice cream as a palette to play with all sorts of creative flavor combinations. Malai’s ice creams are sold out of the brand’s Brooklyn scoop shop (these days, Fridays-Sundays from 12-8pm) and also online (locally and nationwide). Malai is known for incorporating aromatic spices and South Asian ingredients — including the popular rose with cinnamon-flavored almonds, a flavor Bavishi initially thought might not find a wide customer base. (“New York audiences always prove me wrong,” she told Eater NY.) For a summer treat you can make yourself, Bavishi took over Eater’s Instagram as part of Eater at Home to demo the perfect ice cream sundae. “For an ice cream sundae, we need a couple of basic things: good ice cream, something crunchy, a sauce, whipped cream, and sprinkles,” says Bavishi. Building atop the beloved rose-flavored ice cream, Bavishi shared recipes to get that sauce, crunch, and whipped cream for your own at-home sundae below. Coconut White Chocolate Ganache 1 13.5-ounce can of full fat coconut milk 2 cups of white chocolate chips 1.5 teaspoon of rose water (optional) Pinch of salt Place chips and salt in a heat proof bowl. In a small pot, bring coconut milk to a boil. Pour over white chocolate chips and wait for 1 minute, and then mix together until smooth and incorporated. Let it come to room temperature and mix in rose water, if using. Cocoa Nib and Cardamom Shortbread This recipe is based on an Indian shortbread called nankhatai, and uses ghee instead of butter. If you don’t have any ghee on hand, feel free to replace it with softened butter! 200 grams of all-purpose flour 75 grams of powdered sugar 35 grams of semolina 2.5 grams of salt 5 grams of ground cardamom 160 grams of ghee 30 grams of cocoa nibs Preheat oven to 350 degrees. Line two baking sheets with parchment paper. Sift together dry ingredients: flour, sugar, semolina, salt, and cardamom. Add ghee, and mix by hand or with a mixer, until all dry ingredients are incorporated and a cohesive dough has formed. Then mix in cocoa nibs until well distributed. Scoop out tablespoon-sized portions, roll into balls and flatten slightly by pressing with your hands. Place cookies on prepared pans, leaving an inch between each cookie. Bake for 13-15 minutes until set, and just barely turning brown. Transfer to a wire rack and let cool completely. Cardamom Whipped Cream 1 cup of heavy cream 1 tablespoon of sugar 1 teaspoon of ground cardamom Pinch of salt In a large bowl, pour in cream and whip until soft peaks form. This can be done using an electric mixer or by hand. Sprinkle sugar, salt, and cardamom on top and whip for 30 more seconds. from Eater - All https://ift.tt/2Y9Y0uo

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