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Tag Archives: Keto

Soon to be summer cooler

12 Sunday Jun 2022

Posted by home, garden, life in Keto, summer beverage, summer cooler

≈ 4 Comments

Tags

easy recipes, Keto, summer beverage

This week temperatures will rise into the 90’s.
Alas, cool tender spring plants will become toast.
A brutal reminder that Virginia delivers months of hot, humid weather beginning now.
Since the turf requires weekly mowing, despite the weather, and invasives are robust, despite my efforts, I created a quick, refreshing cooler to soothe my post-garden body.
Made in seconds from pantry/fridge ingredients, and mostly Keto friendly, below is the recipe:

Easy to find ingredients either at Traders or AMZN, these items are always in my kitchen.

In a blender, ( I use a Vitamix ) add 4 OZ of RO water to the pitcher. Investing in a reverse osmosis system was one of the best house investments I ever made.
Add: 4 OZ half & half, a splash of heavy cream, a 1/2 t. of ceremonial Matcha, a heaping T. of TJ’s Fair Trade Cacao, a T. of raw Turbinado sugar (or sweetener of choice), a splash of avocado oil, and a scoop of ice cubes. The more ice, the more frosty it becomes.
Whirl all until thoroughly blended and enjoy.

These proportions may be increased to fit personal tastes, but this cool beverage hits the spot after steamy outdoor chores, and satisfies this chocolate lover’s daily needs. Makes two servings.
PS. I always choose organic, fair trade, and ceremonial grade ingredients.

Enjoy!

Copyright by Diane LaSauce 2022 All Rights Reserved

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Chocolate Ginger Molasses wafers

19 Saturday Mar 2022

Posted by home, garden, life in Keto, Lectin Free Recipes, made at home, Paleo, quick recipes, sustainable lifestyle, The Plant Paradox

≈ 5 Comments

Tags

cookie craving, gluten free recipe, Keto, Paleo, The Plant Paradox

This week is my birthday week. Yes, I indulge myself all week. Although I have stuck to my gluten free, Plant Paradox/Keto/Paleo/intermittent fasting diet for over a year (and lost ten pounds!), today I had a craving for ginger cookies and came up with this recipe. Gluten free, Paleo and Keto friendly, and while I am writing, I cannot stop eating them!! Recipe follows:

Formed dough rolled in Turbinado sugar (yes I splurged with the sugar!)
Close up of one dough ball…these were large and unmeasured as I was experimenting.
Right out of the oven…HUGE, larger than the palm of my hand. Next time I will measure with a 1″ ice cream scoop. More to enjoy!
Can you smell these beauties? When cooled they are chewy yet crispy. Enjoy with a beverage of your choice. I like organic half and half.

The Recipe:

Step One:

1 stick of unsalted butter
1/3 cup dark brown sugar (yes rule breaker!)
Put these into a stand mixer and beat until fluffy.

Step Two:

Mix together:

1.5 cup fine almond flour
2 T. cacao powder ~heaping (I use TJ’s organic, fair trade)
2 t. ground ginger ~ heaping
1 t. ground cinnamon
1/4 t. ground cloves
1/4 t. ground nutmeg

Step Three:

Dissolve 1 t. baking soda in 1.5 t. boiling water (set aside)
Measure out 1/2 cup unsulfured molasses
With a fork, beat one large egg in a small bowl

Optional: Add 7 oz. of dark chocolate chips to the batter and/or 1/4 cup chopped crystalized ginger

Assembly:

When butter and sugar are fluffy, add the dry ingredients from Step Two.
With mixer on low, combine.
Add Step Three and mix everything well.
Remember almond flour contains no gluten, so thorough mixing does not toughen the dough.

Scrape the sides of the bowl and refrigerate dough for 30 minutes.
While dough is chilling, preheat your oven to 325F. (I don’t use convection for these.)
When dough is chilled, line two sheet pans with parchment paper.

Using a scoop form the dough balls. (I used a large spoon and balls were too large).
I think a 1″ scoop or teaspoon would be perfect.
Drop each ball into a bowl of Turbinado sugar and swirl to coat (optional).
Place each ball on cookie sheet, leaving at least 2.5″ apart. (six balls per sheet)
Pop the sheet into the oven and bake 12-15 minutes. Check them at 12 minutes. They will be very puffed at this point. I baked these the full 16 minutes, but be warned, this dough will not tolerate overbaking! Scorched cacao and molasses are NOT good. So bake accordingly to your oven.

Remove the baked cookies and cool sheet pan 5 minutes on a rack.
At this point, if any cookie edges are bumping, just take a sharp paring knife and cut at the seam.
Continue to cool, then after 5 minutes, place cookies on the rack to cool completely.
Once completely cool, store cookies in an airtight tin container and keep in the fridge.

Confession: I could not resist eating four of these after the 5 minute cooling period. Now I sit writing with a very full cookie belly. Things could be much worse. After all, this is my week to spoil myself.

Next Day: These wafers, when stored in the fridge in a tin, are extra delicious and crispy. Smeared with fresh mascarpone they are extra yummy! Two smaller wafers could sandwich the mascarpone “filling” and would be so pretty at parties!
Warm cookies could be cut with a shaped cutter for “pretty” shapes. And if the sugar is too much of a shock for Keto-ers, hold off on rolling the dough in the crystals before baking. Keep in mind too, that this recipe is my birthday splurge. We cannot be good all the time, yes?

Happy spring to all who live in this hemisphere. Those down under are readying for seasonal change.
I am so happy to report that our Congress is voting to make Daylight Savings Time permanent. Mr. Biden, please sign the bill. Turning clocks back and forth has never been fun, and apparently the time change negatively affects humans. The birds never care.

Stay safe my followers and do let me know if you try this recipe.

PS: Do you know the difference between cacao and cocoa powders?

Copyright 2022 by Diane LaSauce All Rights Reserved.

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Winter warmer when we pause

13 Thursday Jan 2022

Posted by home, garden, life in beverages, dormant season, easy recipe, healthy food, Keto, Paleo, quick recipes, sustainable eating, winter

≈ 2 Comments

Tags

Keto, Paleo, quick recipes, Winter Warmer beverage

I write this on a January morning, with overcast skies and the temperature at 48F. At last I can boast that the interior temperature is now a blazing 68F! A far cry from last week!
There is still frozen snow about, making any yard work impossible. The broken crape myrtle branches are a sad sight, on the ground and many still hang from the crown. I have no way to trim/dispose of these, and must wait to hear from my reliable landscape crew. They are currently inundated with chain saw/chipping requests, so I must wait as I am a small property owner. Thousands of properties were damaged last week. Seven inches of wet snow delivered a wallop to everything in its path.

Still seeking a bit of storm recovery comfort, I decided it was time to create a new Keto/Paleo friendly winter warmer beverage. The perfect way to pause and reflect as we ready for the new year ahead.
So set those tax papers aside, and try this simple recipe.

On hand ingredients made for a quick concoction on this cold winter day…
Following a quick spin in the Vitamix, and brought to steaming on the stovetop, this is a comforting beverage that boosts the soul. This could also be a fine beverage during warmer months, spun with a few ice cubes.

Ingredients: Serves 1

8 oz. RO or spring water
1 T. organic CACAO powder (not cocoa)
2 T. MCT oil
2 T. JOI almond paste
1 t. Matcha powder (ceremonial grade from Japan)
Splash of organic heavy whipping cream
1 T. raw turbinado sugar (Fair Trade, organic), if desired

Spin all this in a blender pitcher until well blended.
Transfer liquid to a pan and heat over low heat just until steaming.
Pour into your favorite cup or mug.
Top with a sprinkle of organic cinnamon.
Enjoy!

PS: I do not received compensation for mentioning/featuring ingredients. I just like to share good product information.

Copyright 2022 By Diane LaSauce All Rights Reserved

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Feeling it

19 Friday Nov 2021

Posted by home, garden, life in downsizing, healthy aging, healthy food, Keto, Lectin free recipes, pain management, Paleo, quick meals, sustainable lifestyle

≈ 7 Comments

Tags

aging in place, body fat, downsizing, healthy food, inflammation, Keto, Lectin free recipes, lifestyle, organic ingredients, pain management, Paleo, quick meals

Days never seem to slow, and meals are simple, healthy, and quick. Below are a few new meal photos that are lectin free, gluten free, both Keto and Paleo friendly and always organic.

I use my dry crepe pan to heat almond tortillas and top them with eggs and hemp seeds. Yummy breakfast. Sometimes my eggs go awry in the pan.
Here are roasted/shredded organic, free range chicken thighs, sliced artichoke hearts, hearts of palm, and a sheet of organic Sushi Nori seaweed stuffed with goat cheese. Almond tortillas add a crunchy twist. Somehow that Nori looks like an eel.
Another breakfast meal variation: Organic, free range eggs, roasted chicken, macadamia and pistachio nuts, artichoke hearts, and a splash of organic olive oil. A one skillet meal always accompanied by a half cup of organic blueberries and a T. of organic heavy cream. A large mug of Rooibos tea with a splash of organic 1/2 and 1/2 or freshly brewed Matcha hits the spot. And yes, I confess I do eat right out of the skillet some days. 😉
Hearts of palm, artichoke hearts, roasted chicken garnished with crumbled goat cheese over toasted almond tortillas make a satisfying meal. Steamed organic kale is a fine side dish.

For months I have enjoyed intermittent fasting, finding my best windows at 8AM and 2PM. So far I have lost 7 pounds and most of that fat. Am I happy, yes indeed.

The trying summer of 2021 is behind me and the gardens are nearly tucked in for their winter’s rest. I mowed for the last time on Sunday. My hips are so relieved. Many outdoor projects are winding down…exterior painting, house washing, removal of the old deck boards on the concrete slab patio, and rock relocation just to name a few. Next week the construction of a new retaining wall on the lower patio is scheduled. Lumber arrives on Monday.

I found a home for my vast collection of heirloom peonies, as in twenty years, they became too much for me to handle. They will be dug, transported, and replanted next Tuesday. My legacy continues.

My heirloom peonies will go to a new home next week.

Downsizing the gardens and aging-in-place continues. My battle against inflammation is ongoing.

How are your projects going? Are you ready for a long winter’s rest?

Keep safe.

Copyright 2021 by Diane LaSauce All Rights Reserved

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the journey continues

12 Tuesday Oct 2021

Posted by home, garden, life in healthy aging, Keto, Lectin free recipes, Lifestyle, pain management, Paleo, Plant based diet, quick meals, quick recipes, sustainable eating, sustainable lifestyle

≈ 3 Comments

Tags

belly fat, healthy aging, home, Keto, leaky gut, Lectin free recipes, pain management, Paleo

Last post, I blogged about my learning curve regarding aging and pain. Since then I found few recipes online that are lectin-free. I surmise that the Keto craze prevails among the masses.

One thing I did do was carry a copy of lectin-free foods (link is in my last post) and below are some snaps of my quick, easy, fast lectin-free meals. If you are interested in the topic of leaky gut syndrome, follow along. Even if you are from Keto Land, you may learn something.

One skillet meal: Since I cook for one, this example I consume at 2 PM and vary the contents. Contents: Quorn sautéed with organic veggie broth, romaine, Red Garnet sweet potato (pre-baked) and topped with goat cheese, avocado, and aminos. I roast 2-3 Red Garnets ahead of time and keep in the fridge sans skins. One skillet-toasted almond tortilla is always a side for crunch. For dessert I have a piece of organic, fair trade dark chocolate.
If you have not tried Red Garnet sweet potatoes, you are missing out. This variety is the only one I consume. Found at WF and always organic, this potato is so sweet and tender, it needs nothing else. Just roast the scrubbed potatoes on a sheet pan until baby-bottom tender…about 40 minutes at 375F.
In this dish, I have Quorn on the bottom, a large handful of organic cole slaw mix, sliced fennel and radishes that were steamed until tender. Then topped with sweet potato, avocado, goat cheese, and hemp seeds if you like them.
This was a breakfast: Two scrambled organic/free range eggs, sweet potato, pistachio and macadamia nuts, artichoke hearts, and one toasted almond flour tortilla. Not pictured is half-cup of organic blueberries topped with 2 T. of heavy cream. My favorite morning beverage is double-strength organic Rooibos tea with a splash of organic 1/2 & 1/2.

Breakfast always includes two eggs. Thanks to all the hard-working chickens out there. Sometimes I have a wee slice of organic/free range chicken thigh that I roast and shred like pulled pork. Roast the chicken with herbs and spices of choice…I like cumin and chile powder. Perhaps a grab of nuts, and frequently an opened capsule of Host Defense Mushrooms, Comprehensive Immune Support by Fungi Perfecti, LLC. top the eggs.

I am happy to report that this way of eating is melting belly fat. Less weight on my cranky hips is always a good thing. Yes? And I always end my shower with cold water. Ah, refreshing.

Some readers may wonder why I do not mention fish. On occasion I do eat boiled, wild caught shrimp, but rarely. Deeply distressed about the state of our planet’s oceans, I sadly consider oceans a cesspool, filling daily with human contaminates. Perhaps in the highlands of Scotland, the rivers run pure and the wild-caught fish are pristine. Alas. I do drink The Botanist gin. 😉

As I continue my life’s journey, I research and remain curious. One thing both my health care team and I agree on is: I want to continue my life doing the things that I love. Caring for my gardens, where I host toads, skinks, and wild birds, nurturing my creativity, and remaining independent all remain paramount.

Good Read: The End of Alzheimer’s Program ~ the first protocol to Enhance Cognition and Reverse Decline AT ANY AGE. By Dale E. Bredesen, MD.

Has this blog post inspired you? Can you relate? Please let me know in the comments section.

Keep well and safe.

Copyright 2021 by Diane LaSauce All Rights Reserved

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My food journey

12 Sunday Sep 2021

Posted by home, garden, life in best life, Food, Keto, Lifestyle, Mindfulness, pain management, Paleo, Plant based diet, quick meals, quick recipes, recipes, sustainable eating, sustainable lifestyle

≈ 5 Comments

Tags

aging, belly fat, Keto, Lectin, lifestyle, pain management, Paleo, Plant based diet, Quorn, weight gain, Wim Hof

Aging throws many curve balls.

During the past year, I never worked harder. Keeping up with doubled online baking orders, last September my body baulked. My hip sockets froze. Some days I could hardly walk! For a very active senior, gardener AND baker, this was not the scenario I planned.

Last November, I began my fact-finding journey by seeing spine and hip specialists, had injections, x-rays, ablations, months of deep tissue massage, tried topicals, CBD, and of late, an MRI, yet to date no medical intervention helped. Nada!!!
Living with chronic pain is exhausting and frustrating, especially when the medical profession is of no help…”all the King’s horses…” Pain Management prescribed a muscle relaxer RX that rendered me stupid. Acupuncture was short lived, as Medicare does not cover such treatments. I felt like I had run out of options!

Still the gardens required weeding, weekly mowing, and with a summer drought/heat/humidity from hell, dragging the hose around to new plant material was frequently required.

As a frequent YouTube follower, I discovered only last week, a crazy/passionate guy named Wim Hof. Since traditional docs kept mentioning inflammation, I did further research on Hof. I took his free mini course and began daily deep breathing exercises when I woke, braved the cold shower. YES, A COLD SHOWER!!!!

See his link here: https://www.wimhofmethod.com/free-mini-class

I admit I found the deep breathing a snap, but the thought of the cold shower was daunting. As Nike says, “just to it.” After merely three days, I no longer take hot showers! Only two minutes in the cold, while lathering up, I find my body warming up! And when I step out of the shower, NO pain! Yes, crazy Hof may have ended my suffering.

As I continue my research on pain management, I found yet another topic on YouTube describing leaky gut. At my ripe old age, I presume that I have it. Stubborn belly fat and weight gain convince me, despite an active lifestyle.
I checked out three library books on the topic, and began a new way of eating. I printed out the free list of lectin free foods (https://gundrymd.com/wp-content/pdf/Plant-Paradox-Shopping-LIst.pdf), gave away all gluten/lectin containing foods, and will let you know what happens. I also began intermittent fasting three months ago and eat at 8 AM and 2 PM. I dont miss the snacks or three meals. Of course the new diet permits chocolate…72%, and Trader Joe’s has the perfect bar…organic, Fair Trade, and 72%.
SIDEBAR: I find Gundry’s podcasts oh-so-slow and too much like an infomercial. His books cause me to glaze over, so skimming is the way to glean the info I am seeking. I will continue to look for lectin-free recipes online. OR I will post my creations here on this blog.

The following photos show a few of my new food finds at Whole Foods, Trader Joe’s and Kroger. Quorn Meatless Grounds are also sold at Kroger. * See note below.

Quorn…who would have guessed? From the UK, found at WF and Kroger, and a great substitute for meat made from mushrooms and egg whites. BEWARE: not all the Quorn products are clean… all others I checked contain SUGAR and other non-desirable additives. Always READ LABELS! I also found decent almond tortillas at Trader Joe’s. Just blister them in a carbon steel pan on low heat. Great substitute for traditional “toast.”
Organic hemp seeds from Trader Joe’s…lightly toasted, yummy on just about anything, but made me queasy. The new coconut aminos in BBQ flavor add good flavor to some bland foods.
Lazy moi, WF sells organic coleslaw, raw or steamed…good fast gut food.
Modest first gut healthy meal…sliced green banana, organic radish, almond tortilla, Quorn Meatless Grounds sauteed with good quality, organic olive oil, a splash of Imagine organic veggie broth, and WF slaw is a one pan meal (cover the pan for three minutes and slaw will steam, and grated fresh ginger… topped with goat cheese, coconut aminos, another splash of olive oil, and toasted hemp seed. Voila!

So readers, let me know what you think of my food revelation?
I will keep you updated on my progress. Please share in the comments section and kindly share any links.

Please stay safe, get vaccinated, and wear a mask.

PS: as always, I am never compensated for mentioning items or links. Just want to share knowledge.

Copyright 2021 by Diane LaSauce All Rights Reserved

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Brownies, Keto Style

29 Thursday Jul 2021

Posted by home, garden, life in Keto, Baking, made at home, quick recipes, recipes, sustainable eating, sustainable lifestyle

≈ 3 Comments

Tags

baking, brownies, chocolate, easy recipes, food, Keto, made at home

Quick and easy recipe made at home in minutes.


Tender. Moist. Yummy.

Here is what you will need:

1 1/2 cups almond flour (I use Blue Diamond Brand)
1/4 cup turbinado sugar (Trader Joe’s Fair Trade, raw)
2 eggs (organic/free range)
1 teaspoon organic vanilla
1/2 cup chocolate chips (your choice)
One stick unsalted butter (melted) OR 1/3 C. EVOO
1/2 cup chopped pecans (raw)
Pinch of Himalayan salt
Medium steel mixing bowl
One whisk and one rubber spatula
8X8 baking pan lined with parchment across and up sides (attach paper on rims with metal clips)
Cooling rack

Instructions:

Pre-heat oven to 350F, rack in the middle.
Line baking pan with parchment strips both ways across bottom and up sides (clips hold in place).
In mixing bowl, whisk eggs, vanilla, salt, and sugar until sugar is mostly dissolved. (If you use EVOO, whisk in now too.)
Melt butter and chocolate in a small pan over low heat. Stir to combine, then remove from heat.
Add almond flour and chocolate/butter to egg mixture and whisk briskly until well incorporated.

Note: Almond flour contains no gluten so strong mixing will not toughen the finished brownie.

Scrape the batter from the whisk and using the spatula, add nuts and combine.
Pour batter into pan.
Batter will be thick, so nudge the batter into the pan’s corners and level out.
Bake 30 minutes.
Cool completely on cooling rack, then lift brownies out of pan using the parchment handles.
I like to refrigerate them overnight, stored in a metal tin, then using a long chef’s knife slice into as many as 64 pieces.
Store in fridge.
Enjoy with a cold glass of milk or nut milk substitute.

This is really a quick, simple recipe.

After the first time, you will whip them up in no time again and again whenever a treat is required.

I began intermittent fasting one month ago and slid right into the program, eating at 8 AM and again at 2 PM. I also avoid any foods with lectins and always strive to eat organically . More on that in later posts.
Whenever I feel the need for a treat (which is not too often), this is my go to recipe.
Sure, not sugar free but heck, a girl’s gotta do what a girl’s gotta do and any sugar substitutes make me gag.

Last year I finally ordered a true square 8X8 metal baking pan (AMZN)

Parrish Magic Line 8 x 8 x 3 Square Pan

Brand: Parrish Magic Line

and adore it. Will never go back to brownies in a Pyrex glass pan. Pyrex is great for my market cornbread, but not brownies. If you like perfect corners, treat yourself to a truly square baking pan. It is also great for fudge or any recipe where perfect, square corners are the bomb.

Let me know how you like this recipe.

Please continue to be safe, and for all of us and those you love, get vaccinated.

PS. I do not receive compensation for mentioning brands in this blog. I just want to share quality finds.

Cheers!

Copyright 2021 by Diane LaSauce All Rights Reserved


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Keto almond crackers

01 Monday Mar 2021

Posted by home, garden, life in easy recipe, Keto, made at home, recipes, sustainable eating, sustainable lifestyle

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Tags

baking, crackers, DIY, easy recipes, Keto

A tasty cracker made at home in minutes…

Recipe: Oven 350F YIELD: 50 + crackers
In a medium mixing bowl
Beat one organic egg together with
1 t. pink Himalayan salt
1/4 t. cayenne pepper
1/2 t. New Mexico red chile
1 T. melted butter OR EVOO
Whisk these well.
Add 2 C. Almond Flour (I like Blue Diamond brand)
Stir all together and press with a rubber spatula until a dough forms, pressing as you go.
Place a piece of parchment on the counter the size of the large sheet pan.
Place dough on the paper and shape into a rectangle.
Place a second piece of parchment over the dough and begin to flatten/roll with a rolling pin.
(Don’t worry about the jagged edges, they bake/taste just fine)
Keep rolling and turning the paper until dough is about 1/4″ thick.
Remove top piece of parchment.
Gently cut the dough into squares using a chef’s knife or pizza wheel.
Poke each cracker with a fork to allow steam out and crisping.
Slide the paper with dough onto a sheet pan and bake 18-20 minutes.
Remove pan from oven and cool crackers on rack 10 minutes.
Crackers will have separated while baking.
Slide the paper onto the cooling rack and cool completely.
Store crackers in a biscuit tin or airtight container at room temperature.
What could be easier?
Gluten free, Keto friendly. Great with soups, salads, omelets, and cheeses.

These crackers are crisp and tasty.
Change up the spices as you desire *.
Options: Press sesame seeds into dough as you roll; I enjoy 1 t. ground dried rosemary & 1 t. NM red chile powder…the variations are endless.
*Just remember to store all your spices in the freezer.

Copyright 2021 by Diane LaSauce All Rights Reserved



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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. 😉

P1070080

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.

P1060967

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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Keto “potatoes”

09 Wednesday Oct 2019

Posted by home, garden, life in easy recipe, healthy food, Keto, quick recipes, sustainable lifestyle

≈ 6 Comments

Tags

cauliflower, Keto, quick recipes

As I continue my quest for an improved way to eat, reading Keto recipe books inspired today’s recipe.

Cauliflower is an outstanding vegetable. It is in the cruciferous family that is naturally high in fiber and B-vitamins. It provides antioxidants and phytonutrients that can protect against cancer. It also contains fiber to enhance weight loss and digestion, choline that is essential for learning and memory, and many other important nutrients.

Yet the white, knobby blob can quickly become boring/bland/meh. So when I purchased a large organic head yesterday, I was determined to shake it up a bit.

While exploring the fridge this AM, I pulled out a stick of organic butter, a chunk of raw blue cheese, and the mighty cruciferous “head”. Since the oven was already hot from an earlier project, in went the soon-to-be-transformed florets.

Recipe        Serves 4

One large head of organic cauliflower – leaves and core removed, broken into large florets

4 OZ. organic butter- from pastured cows

1/2 C.  blue cheese (I use raw)

Himalayan pink salt to taste – adjust as you go along

Heavy cream 1/2 C or to taste

Juice of 1/2 fresh lemon

Preheat the oven to 400F. Rack center position.

Cover a sheet pan with parchment and place cauliflower florets in one layer, sprinkled with a few drops of olive oil. Place in oven and roast for 20 minutes.
When tender (poked with the point of a sharp knife), remove the florets from the oven and place on a rack to cool slightly.

When florets are still warm, add them to a food processor.

P1070128Add the blue cheese, butter, and salt to the floret filled bowl.

P1070129Process a few seconds until contents blend. Add in heavy cream until you like the consistency. Continue to blend a few seconds more, scraping the bowl occasionally with a rubber spatula. Add the fresh lemon juice before the last spin.

P1070130

Voila! The perfect substitute for mashed potatoes. With the holidays nearing, Keto followers will be delighted with this dish. If you don’t care for blue cheese, substitute an extra sharp cheddar.

Easy peasy. Let me know in the comments section, how you like this quick dish.

And as my brain continues to work on this subject, I bet this dish could be quickly adapted into “potato” cakes by simply adding a beaten egg to a cup of mash and pan frying in butter.

Tune in to my next blog for my tiptoe into chicken liver. So difficult to get my head around this chicken part, until my stomach rebelled against ground meat and bacon two weeks ago. I must admit,  this dish created a delightfully tasty and equally easy recipe with many health benefits to boot.

P1070131

Pssst! Here’s what I ate for lunch today. Organic romaine topped with dollops of  my chicken liver pate, egg and chopped fennel salad, sauteed mushrooms, and of course Keto “potatoes” all drizzled with a bit of organic olive oil. Prepared ahead, these tasty items last a few days in the fridge ready for quick, wholesome meals. Agree?

Cheers to healthy eating!

Copyright © 2019 by Diane LaSauce All Rights Reserved

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