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what I learned about Keto

28 Tuesday Jan 2020

Posted by home, garden, life in Food, home, Keto, Lifestyle, sustainable lifestyle

≈ 4 Comments

Tags

healthy meals, home, Keto, life, sustainable living

still eating kale and cabbage salad...this time with an egg!

Lightly steamed greens, cabbage and a soft boiled egg make a great meal.

Last April I began the Keto diet. Those of you who follow this blog read a few recipes that inspired my journey. I also joined a FB Keto Reset Group, where many of my questions were answered. I did not buy any books, yet found many at the local library.
Initial Keto side effects were minimal, yet noticeable (leg cramps, headache) and both symptoms passed with conscious electrolyte balance using Himalayan salt and sugar elimination.

At first I enjoyed the morning bacon fest (normally I don’t eat much meat) and the grass-fed burger for lunch. I quickly weaned off sugar and carbs. That was a good thing. I lost cravings. That was the best thing. I stopped grazing. That was even better.
I never lost weight, but I lost body fat. Apparently, according to my doc, as we age, our set point changes, therefore I will never weigh what I weighed in my youth. Sigh.

I continued with this expensive experiment when, six months in my body rebelled. I developed constant indigestion and could not look at meat. Since I never had gut issues before, I surmised it was the meat. In addition, the expense was unsustainable, as I always choose grass fed, organic foods. This teaching moment, “listen to your body” spoke volumes. I also confess I quickly tired of the smell of meat in my kitchen. I feared that my range hood would soon drip grease. 😉

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gone are the days of a bacon scented kitchen

Therefore, since October I am off Keto, feel much better, with gut issues instantly resolved. I remain off sugar and most carbs. I returned to whole milk (which I use in my tea) and skip the almond milk as it contains so many fillers, is not organic, and making my own was a giant hassle. Organically raised, grass fed cows produce plenty of quality milk and is found even in big box stores here in America.

So this is what I learned from Keto:

Keto broke my sugar habit. Keto freed me of my gluten/carb addiction. Both are huge in themselves, and would make every household happier/healthier.

Let’s face it, refined sugar and carbs are addictive and fattening.

What do I eat now you ask?

For breakfast I have a warmed slice of rosemary ham (TJ’s) and two pan fried organic/free range eggs in butter. I often add as a side, steamed organic kale/green beans or sauteed mushrooms. A large mug of steaming organic Rooibous tea (365) with whole milk fills my tank. If I want a taste of chocolate, TJ’s carries an organic, fair trade 72% chocolate bar that is always present in my pantry. One square sets me straight and satisfies…after all a gal cannot be without her chocolate, right? Sugar is minimal too.

For lunch, I warm either a hot soup using WFM’s organic Imagine® Brand chicken or beef broth (skip the low sodium varieties), green veggies of my choice, a hard boiled egg, and either eat that with a spoon or heat and toss everything into the Vitamix and make a drinkable concoction for on the go. I also found a delicious, grass-fed New Zealand sharp cheddar at TJ’s, that I cut it into chunks and keep in a glass container in the fridge. I can grab a square either as a snack or in addition to my lunch. Good fast food.

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great meals are created in my Vitamix. Especially when I am tired of chewing. 😉

For Dinner, I rarely eat “dinner” as I am not hungry so around 5 PM I usually have a chunk of cheddar and a glass of water or a cup of herbal tea, along with my magnesium malate supplement. If for some reason insomnia kicks in later, I rise and have a 1/2 c. of whole milk and off I go to dreamland.

Take away, no not the food kind…but in closing:

  • The sugar/carb habit is broken.
  • I eat simple, good quality foods, while supporting sustainable, organic farming practices.
  • I am satisfied. No cravings.
  • I treat myself to chocolate (mentioned above)
  • I also occasionally crave a crunch, so I eat TJ’s olive oil potato chips, in very small quantities.
  • I also make kale chips at home…just type “kale” into the search bar of this blog.
  • The only oils/fats I consume are organic olive and grass-fed butter. Turns out I had an allergic reaction to coconut oil.
  • I boycott all imported avocados, as the farming practices are not sustainable and big Ag is robbing water from native people. Just Google this topic.
  • Cook at home. Involve the family. Turn off all devices while honoring food.
  • Find what green veggies you like and keep them either in the freezer (green beans) or your fridge (kale, veggie tops, fennel, sprouts). Even canned pumpkin makes a great addition to broths/soups/smoothies.
  • Nearly one year later, I never think of pasta or bread. I cooked pasta once in December… meh. I have organic quinoa occasionally, but last time I cooked it, it went wanting. The bread isle misses me.
  • My brain feels more focused and at my age that is a good thing. 😉
  • Stay well hydrated always with pure water only. I installed an RO system at home.
  • I use all the Himalayan salt I desire.
  • Since oceans are exploited, I do not eat sea salt, and rarely eat any fish. During summer months, I make Solo water (1 t. Himalayan salt>1 pint of water) instead of buying electrolyte water…works great.
  • Stay well away from caffeine. That too is highly addictive. My caffeine comes in bits of occasional chocolate and freshly brewed organic matcha.
  • Remind yourself that your body is indeed a temple. It will take much abuse, but revels in practice of moderation, purity, and simplicity.

Go well into 2020.

If we are not getting older, we are dead.

It is better to be over the hill than under it.

Copyright©2020 by Diane LaSauce All Rights Reserved

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Kale, the ultimate chip

19 Wednesday Jun 2019

Posted by home, garden, life in easy recipe, farmer's market, Food, Keto, Lifestyle, made at home, sustainable lifestyle

≈ 10 Comments

Tags

easy recipes, food, health, kale, Keto

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BEFORE you scrunch up your nose and read elsewhere, I invite readers to indulge. This time of year, field grown kale is abundant at our farmer’s market. What you see here is ONE bunch, putting to shame the pale kale offered at area stores. Storage tip: when I return home from the market, I slice the kale stem ends off a bit, stand the bunch in a bowl of water, and store in the fridge until I get around to using the leaves. There the leaves perk up and are ready for any recipe. Today I chose kale chips.

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When I cannot eat anymore steamed kale, I turn to kale chips. Easy peasy. Just rinse the kale, shake off any water, remove spines, tear leaves into pieces, place into a large bowl, sprinkle with organic olive oil and Himalayan pink salt, and bake on parchment covered sheet pans…350F for 10-12 minutes (I use convection).

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Remove sheet pans from oven and slide toasted kale leaves into a large bowl (just lift the paper and form into a V). Immediately sprinkle kale chips with a healthy dose of nutritional yeast while they remain hot. Let cool. Continue batches. FYI: nutritional yeast packs a punch of B vitamins and adds a pleasant cheesy flavor.

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Voila! A handsome batch of kale chips. Munch as they are; add to salads, or sprinkle over omelets. Keep chips covered (I store them in a cool oven). Eat within a few days…or minutes depending on who is home. 😉

As readers may remember from my last post, the end of April, I began the Keto diet. This is a keto friendly recipe and a healthy way to consume the powerhouse Kale.

Have I convinced readers to try this simple recipe?

Bon Appetit!

Copyright © 2019 by Diane LaSauce All Rights Reserved

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the anatomy of a popover

03 Sunday Jun 2018

Posted by home, garden, life in blueberries, celebration with food, cookbook by author, Food, recipes, sustainable lifestyle

≈ 6 Comments

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Sunday is my favorite day of the week. A day when I can lounge around the cottage. Breakfast can be special and this rainy Sunday called for popovers.

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The batter is so easy to prepare. Just have all ingredients at room temperature.

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Today’s result was especially beautiful, and I decided to capture these images for your pleasure.

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With so few ingredients, the amazing chemistry delivers a tall, tender, tasty popover.

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And just think, these were made with only five ingredients. I substituted whole milk with unsweetened vanilla Almond Milk by Blue Diamond.

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Last year I had fresh blueberry conserve on hand and embellished this popover with both the conserve and freshly whipped cream.

The Recipe

1 cup whole milk OR unsweetened vanilla almond milk
1 tablespoon butter, melted
1 cup unbleached, unbromated all-purpose flour
1/4 teaspoon fine sea salt
2 large organic eggs

Preheat oven to 450F, with rack in the middle position. Lightly spray the popover pan (yes one needs a popover pan) with Baker’s Joy™ cooking spray.
Place all room temperature ingredients in a medium stainless mixing bowl and quickly whisk until fully incorporated. Do not over mix.
Divide the batter between the four compartments and transfer immediately to the oven. 
Without opening the oven (one may peek through the oven’s glass window) bake for 15-20 minutes until popovers have risen and are golden brown. 
Remove from oven and serve immediately with melted butter and local honey or freshly made conserve and whipped cream. 

OK, here is where I unashamedly advertise my newly minted cookbook. For the past three years, I have culled, written, and edited 120 of my favorite recipes. Final edits came in late March, following a long winter.
This collection is now available for purchase for $20. Mail order is available for an additional $5 within the USA.
The recipes emphasize the importance of sustainable food choices. Most recipes are easy, many are vegetarian, and all are delicious. Products sought after at the local farmer’s market are revealed here too. It is also a memoir, where humorous aspects of my early life are revealed. If you would like a personalized copy, please leave a comment in this post.

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Thanks so much for your continued interest in home, garden, life.

Copyright © 2018 by Diane LaSauce All Rights Reserved

 

 

good health begins here…

25 Monday May 2015

Posted by home, garden, life in easy recipe, Food, healthy food, kale smoothie recipe, sustainable eating, Virginia

≈ 15 Comments

Tags

Albemarle County, bison, Central Virginia, easy recipes, healthy recipes, kale smoothie, kale smoothie recipe, The Wahls Protocol

In March of 2014, I read a book and began having a kale smoothie every day.

Now don’t squish your face in disgust and hit the delete button…this is good food folks…and by popular request, I am posting a wee recipe for you to try.

No, I am not ill, just became inspired by a book, then cherry picked through it to fit my needs.

Although a foodie with a food business, I admit not eating according to my standards. I get busy, and often the raw veggies go off the plate. This smoothie idea appealed to me because it is fast, loaded with nutrition, mostly raw, vegan, organic, and did I mention FAST??

It all begins with kale. I am growing Lacinato kale variety, as it is tender even when bought in the organic section of the green grocer

It all begins with kale. I am growing Lacinato kale heirloom variety this spring, as it is tender ~ even when bought in the organic section of the green grocer

fold the rinsed leaves of kale lengthwise and with a sharp knife, slice off the long stem

fold the rinsed leaves of kale lengthwise and with a sharp knife, slice off the long spine

a nice neat pile of greens ready for the blender cup

a nice neat pile of greens ready for the blender cup

this handy cup makes the entire process a snap

this handy cup makes the entire process a snap

these ingredients are the basis of a health smoothie

these ingredients are the basis of a healthy smoothie

save a step by grinding golden flax seed in a coffee grinder

save a step by grinding some golden flaxseed ahead of time in a coffee grinder and store in the fridge

voila, freshly ground flax seed

voila, freshly ground flaxseed

place the ground flax into a glass jar for storage in the fridge, as flax goes rancid quickly

place the ground flax into a glass jar for storage in the fridge, as flax goes rancid quickly

nutritional yeast, ground flax seed, and spirulina all have a place in the fridge for easy access when creating a smoothie.

nutritional yeast, ground flaxseed, and Spirulina all have a place in the fridge for easy access when creating a smoothie

the cup is full of greens and topped with blueberries and other fruits of choice

the cup is full of greens and topped with blueberries and other fruits of choice

on to the blending part

on to the blending part

whirling goodness

whirling goodness

is this a pretty healthy way to begin a day? Often followed by two farm fresh eggs, over easy.

a pretty healthy way to begin a day often followed by two farm fresh eggs, over easy.

this is the source of my inspiration regarding smoothies and food in general. Dr. Wahl explains health and nutrition like no other publication. (I receive no compensation for the mention of this book.)

this is the source of my inspiration regarding smoothies and food in general. Dr. Wahl explains health and nutrition like no other publication.

it all really begins here; this 5X12 raised bed produces much fresh food and kale is an early/cool crop

healthful nutrition really begins here; this 5X12 raised bed produces much fresh food and kale is an early/cool crop

since parsley winters over, this healthy stand not only goes into pesto, but a handful will go into today's smoothie

since parsley winters over, this healthy stand not only goes into spring pesto, but a handful will go into today’s smoothie

Now for my recipe for Diane’s Kale Smoothie:

  • gather, rinse and de-stem the kale
  • gather, rinse a handful of parsley
  • in the blender cup add 3/4 c. organic, unsweetened coconut milk
  • a hefty T. of full fat (yes full fat!)coconut milk solid (once the can is opened, it turns to a solid in the fridge. Cover can with clean pet food lid)
  • add heaping T of ground flaxseed
  • add heaping T nutritional yeast (found in bulk department of health stores)
  • add heaping 1/4 t. Spirulina (a very healthy green algae)
  • stuff the kale and parsley into the cup and add frozen organic fruits of choice. I always include blueberries, and also like pineapple and mango
  • Whirl all this goodness and enjoy
  • if too thick just add more coconut milk or RO water to suit

I do not receive compensation for mentioning this publication nor ingredients in this post. I tried many ingredients before deciding on the ones featured. Dr. Wahl’s book is a very educational read, as she teaches the importance of greens, and, yes, organ meats. OMG! ORGAN meats!! I will admit, I cannot get past liver of any kind, yet discovered that beef heart is a most delectable and affordable edible. Sourced locally from grass-fed beef, and found at my farmer’s market, I always thank the beast and feel it’s strength in my body. Local bison and free-range local farm eggs are other favorite proteins that provide affordable, sustainable food.

Followers, I do hope you will make this book a summer read, and apply the information however it speaks to you. Details and specifics of nutrition are fully discussed in this publication, far better than I could mention here. I look forward to hearing your feedback. And remember, the smoothie recipe here is my personal creation, and can be changed to your liking. Just don’t omit the kale…

living in the country where vistas like this keep me centered

living in the country where vistas like this keep me centered

Copyright © 2015 by Diane LaSauce All Rights Reserved

the powerhouse herb…chives!

22 Thursday Aug 2013

Posted by home, garden, life in easy recipe, edible flowers, Food, garden, healthy food, herb bed, home, landscape design, Lifestyle, quick meals, recipes, spring, spring flowers

≈ 15 Comments

Tags

chive artichoke pesto, chives, easy recipes, edible flowers, herb garden, nourishing herbs, pesto, quick meals

There are many presumptions regarding herbs—chives in particular.
Many see them as a garnish, and push them aside.
Yay whoa, let me share the reasons why this little herb belongs in your belly.

First off chives are:
Low in saturated fat, cholesterol, and sodium
High in dietary fiber, vitamin A, C, K, B6, Riboflavin, Calcium, Iron, Magnesium, Potassium, Copper, Manganese, Thiamine, Niacin, Pantothenic acid, Phosphorus, and Zinc!
So there!
Ready for a tasty, nutritious, signature recipe for chive artichoke pesto? OK!

When I bought my first patch of land back in 2001,
one of the first plants chosen for the herb garden was chives!

the humble chive herb

humble chives harvested and rinsed and ready for a spin.

edible flowers first thing in the spring!

edible flowers first thing in the spring!

cut chives into 2

cut rinsed and spun chives into 2″ lengths–easier for the processor to handle

drain and rinse canned water-packed artichokes

drain and rinse canned water-packed artichokes

Rinse and spin equal amounts of curly parsley

Rinse and spin equal amounts of curly parsley and pack the bowl of your processor with equal portions of chives and parsley. Top with one cup of raw walnuts, cup of drained artichokes, 1 rounded teaspoon kosher salt, juice from 1/2 a fresh lemon, and 6 glugs of virgin olive oil. Process until smooth, scraping bowl a couple of times during processing. FYI, a glug is a free pour out of a spouted olive oil bottle, counting up to six as you pour. My food processor bowl is 7 cup size, so make allowances if yours is larger…

finished pesto divied up into 8 OZ deli containers, ready for chill down, then freezer.

finished pesto divvied up into 8 OZ deli containers, ready for chill down, then freezer for up to six months. By the way one 8 OZ container dresses one pound of pasta beautifully–just add a touch of hot pasta water, 2 T sweet butter and pepper of choice.

You may be saying, “where’s the cheese?” Most of my pestos are sold, therefore
I do not add cheese now as it does not freeze well and many of my patrons are lactose intolerant.
Cheese may be added when preparing pasta or when using as a spread in a sandwich.
When using this pesto for the base of pizza crust, no cheese is necessary.

then if you have a bit of pesto  left over in the processor, add a peeled, seeded ripe artichoke and use as a dip! Deelish!

after processing all the herbs, if you have a bit of pesto, say 3/4 cup, left over in the processor, add a peeled, seeded ripe avocado, spin then use as a dip! Deelish!

Have I convinced you to grow/eat chives?
As I frequently say, “there is more to life than basil pesto!”

Check out the YouTube video from Moss Mountain Farm!

Copyright © 2013 by Diane LaSauce All Rights Reserved

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the thing about documentaries

15 Thursday Sep 2011

Posted by home, garden, life in Films of Merit, Food, Lifestyle

≈ 2 Comments

Tags

Documentaries of merit, films, must see films

My raised beds groomed for spring/summer crops.  New cattle panels will support snow peas and other climbing edibles

My raised beds groomed for spring/summer crops. New cattle panels will support snow peas and other climbing edibles

The following list includes documentaries of merit. Please view every one…most of them are available on demand…

Buena Vista Social Club

In the Company of Wild Butterflies

180 degrees South

King Corn

The Real Dirt on Farmer John

Deconstructing Supper

Forks over Knives

Tibet Cry of the Snow Lion

The Future of Food

What the Bleep do we Know?!

Microcosmos

Food, Inc.

Home

Rivers and Tides

The Unforeseen

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Check out HGTV where two of my garden designs are featured…

I was featured on HGTVGardens.com!

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Essay Titles

  • Keto almond crackers
  • If you are climbing the walls…
  • Three hours of sun
  • “this too shall pass”
  • there is no place like home…
  • the perfect Tiny House
  • Miracles everywhere
  • And so it goes…
  • Transform, transition, resilience
  • An Artist’s Way
  • Sunday’s monster project
  • Meanwhile
  • how fragile we are
  • what I learned about Keto
  • small steps
  • do no harm…
  • will this convince you?
  • Plastics…a soapbox tale
  • Let’s clean up our act
  • 2020…are we ready?
  • All I want for Christmas
  • Thanksgiving…remembering love
  • At last
  • Keto “potatoes”
  • When critters call
  • Keto bread revisited
  • My report on Keto
  • for the love of rock, II
  • give a gardener a cool summer day…
  • Oh July, July
  • Kale, the ultimate chip
  • gone Keto
  • she’s baaaack!
  • Perhaps missed
  • for the love of rock
  • the anatomy of a popover
  • the garden visitor
  • what blooms this week
  • porch envy
  • Summer in Virginia
  • timing is everything
  • pies and peonies
  • words cross centuries
  • zen and now
  • April brings flowers and…chores!
  • Kudos, followers
  • this week’s reading challenge…
  • February dreaming…
  • kitty love
  • the dormant season

Seasonal Topics by Month

More to explore

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