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the most ketogenic diet foods

the most ketogenic diet foods

Now this is very interesting – a good read and very informative!

optimising nutrition

  • Ketosis occurs when insulin levels are low.
  • The insulin load of a food is related to its carbohydrate, protein and fibre content.
  • Calculation of the percentage of insulinogenic calories enables us to prioritise foods that will lead to lower insulin levels and improved blood glucose control.

food insulin index

The initial research into the food insulin index is detailed in a 2009 paper by Susanne Holt et al who tested the insulin demand of thirty eight different foods. [1]

The food insulin index of various foods was determined by feeding 1000kJ (or 239 kcal) of a particular food to non-diabetics and measuring the insulin secretion over three hours.   The insulin secreted for that food over three hours was compared to that of white bread (which was assigned a value of 100%) to arrive at a “food insulin index” value for each food.

Considering how potentially significant this data could be for people trying…

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Posted by on April 16, 2015 in Ramblings

 

Call it what you want . . .

. . . but it’s banting and it’s easy and it works.

2 minute microwave bread

1 egg

100 ml almond flour

2 tablespoons melted butter

pinch of salt

Mix and microwave for 2 minutes.

*Recipe from one of the Facebook Banting groups I belong to

 

I doubled the recipe and made 2 “buns”. This recipe seems to be very forgiving: I’ve taken a 3/4 cup of almond flour in the doubling process, only remembered the salt after the 1st one was already in the microwave.

For dinner, I cut each bun in half to make 4 thinner slices which I popped into the toaster. It toasts very nicely. They were then used as buns for homemade hamburger patties with cheese melted over.

*They slightly disintegrated around the hamburger when we tried to hold them as such, but overall a very nice “slice” if you feel like bread.

 

Enjoy!

Butternut

 

 
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Posted by on March 24, 2015 in Cooking

 

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The healthiest little LCHF cupcake and the quickest little deconstructed cheesecake… ain’t they the sweetest?

OMS!!! Something sweet to smooth Life over …

Low - carb is lekker. A Proudly South African Low carb, High fat, Survival Guide

Watermark - 10 minute choc-cherry cheesecake

DECONSTRUCTED CHOC CHERRY CHEESECAKE

Ingredients:

125g (half a block) cream cheese, room temperature

1 cup cream

1 1/2 Tbsp Xylitol

Zest of one lemon

Juice of 1 small lemon (about 4 Tbsp)

1 cup of frozen cherries or any fresh or frozen berries of your choice.

Chocolate:

¼ cup coconut oil

¼ cup coconut cream or regular cream

4 Tbsp cocoa

3 Tbsp xylitol

Method:

For the cheese cake mousse:

Cream the cream cheese, xylitol, zest and lemon juice in a mixing bowl with an electric mixer.

Slowly pour in the cream while mixing on low at first, and as soon as the cream starts to thicken a bit mix on high for about two minutes or until stiff peaks form.

Cherries:

In a saucepan on medium heat, allow the cherries to stew for about 4 – 5 minutes and the sauce to reduce a bit.  I did not add…

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Posted by on November 18, 2014 in Ramblings

 

Thanks Giving Dessert: Coconut Panna Cotta

Thanks Giving Dessert: Coconut Panna Cotta

WOW!!!! Definitely going to try this!

 
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Posted by on November 18, 2014 in Ramblings

 

I am in love …..

….. with toasted pecans.

Since starting down the healthier-eating-staying-away-from-carbs-road, I have moved over to the banting way of doing things. I’ve bought the Real Meal Revolution book of which Tim Noakes is a co-writer.

So, on and off I’d bake/make things – staying away from obvious carbs and sugar. Cheesy bread with almond flour, lemon cheesecake fat bombs, chocolate mouse with cocoa and chia seeds, cream cheese clouds, etc. Most of the recipies I found from the different Facebook groups (and there’s hundreds!).

So far so good. Not really shredding of the kg’s but I seem to be losing some cm’s.

This past weekend I roasted some pecans in the oven (160-190 degrees Celsius for 10 minutes) and then blitzed them to get them fine. I was on my way to make pecan butter. My own. My own Pecan Butter.

Raw pecans

When roasted, they become darker and smell completely different.

Courtesy of Tony Chachere

Photo from Tony Chachere

Little did I know that I was digging my own grave. I nibbled on some of the roasted pecans while waiting for them to cool off. Oh My Soul!!!! They are divine! (I wanted to grab the whole tray and find a hiding place in which I could devour the lot of them!)

Be sure you blitz them in a closed food processor or in a deep container as those little bits of escaping pecans fly all over the place. I stuck with the stick blender in a deep container and squished the roasted pecans into submission.

My own pecanbutterI added 2 teaspoons of coconut oil and ground some Himalyan salt over and gave it a final blend.

I think I died and went to heaven. I can not stop eating this stuff!

Nut(ted)Butter

PS: I ordered the pecans from TheBantingLifestyle @ R200/kg and man, was their delivery quick!!

 
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Posted by on November 18, 2014 in Cooking

 

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Love . . .

Love is a servitude.

In my opinion, a relationship/marriage/partnership is NOT 50/50. It’s not give and receive.

Love is giving a full 100%. You give all you can, whenever you can, as much as you can, for as long as you can.

“True love is one-way traffic.  It’s a pure flow of giving and expecting nothing in return.  Anything else is a contract.  Notice how whenever you allow love to flow you are always clear, calm and strong.  It is only when the thought arises, “What have they given me in return?” that there is confusion and resentment.  Ego transacts, love transforms.  Life is too short for all these meticulous contracts and transactions.  Remain clear, remain bright, and remain strong.  Love without expectation.”

The secret is to have someone on the other end who feels the same. Who also gives 100%.

Butter(loved)nut

 
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Posted by on January 7, 2014 in Ramblings

 

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Dr. Carmella’s Guide to Understanding the Introverted . . .

I’ve followed this link on Facebook posted by a friend. I just have to repeat it here, because it is sooo true!!

INTROVERTS1INTROVERTSEspecially the part on where we get our energy from . . .

ButterNutter

 
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Posted by on November 12, 2013 in Ramblings

 

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