My take on the Ketogenic Diet
Hello everyone! I know every time I post I promise to post more often and never do..... Well, I have decided to give the Keto diet a try. In case you are not familiar with the keto diet, the idea is to eat very few net carbs a day (carbs - fiber) in order to put your body in ketosis. When your body is ketosis it uses stored fat to burn energy rather than carbs. To obtain ketosis your diet will consist of 70% fat, 25% protein, and %5 carbs. There are many health benefits to a ketogenic diet but my reasons for giving it a try are to help lose weight, help with my anxiety (which has been worse than ever since the start of the new year), and clear my adult acne. I am only 4 days in, so by no means an expert but I know a lot of of my friends are curious so I wanted to share what I've learned. For a better description of the ketogenic diet visit this website. One of the most important things I have learned is to stay hydrated and take extra magnesium. You will lose electrolytes and need to replenish them. This is my favorite way to get magnesium. Listen to your body too. It will tell you if you need to eat, drink, or have a couple of berries for a little natural sugar (but not too much!).The hardest thing I have found is that so many veggies are high on the glycemic index. Here is a list of low glycemic vegetables. Download a good keto app that will calculate out your macros for you (how much fat, protein and carbs you should be eating) and track what you eat. Before you even start, stock up on quick keto foods (sugar free meats such as bacon or cold cuts, hard boiled eggs, nuts, cheeses) and make at least one fat bomb recipe (these are a God send when you are having a chocolate craving). Also, if you are looking for a good sweetener, but don't like the bitter aftertaste that can come with stevia, monkfruit is a great option. Here are some that I like: This one measures 1:1 as regular sugar. This one is highly concentrated and travels easily. And probably most importantly have a support system. It can be a friend, a family member, a group on social media...someone to cheer you on.
Okay okay, without further ado; here is the ice cream recipe you are really here for.
Chocolate Hazelnut Keto Ice Cream
1 3/4 cups Cashew Milk*
4 egg yolks (save the whites for a different recipe!)**
1/2 cup hazelnut butter***
3 tablespoons cocoa powder
1 scoop powdered stevia (I like this brand)
1/4 - 1/3 munkfruit to taste - or other 1:1 sugar substitute (I like this one)
1/4 teaspoon sea salt
Instructions:
Beat the egg yolks and mix with the cashew milk in a bowl. Strain the cashew milk and egg mixture through a fine mesh strainer to get out any clumps of egg. Transfer the mixture to a pan and add the rest of the ingredients except for the hazelnut butter. Heat the mixture on high, stirring constantly until the mixture is thick enough to coat the back of a spoon. Add the hazelnut butter and stir until incorporated. Transfer the mixture to an air tight container and refrigerate until cool.
Churn your ice cream mixture in an ice cream maker (according to the manufacturers instructions) until it reaches a scoopable consistency. I use this one for small batches and one similar to this one for large batches or when I am making several batches in a row. If you don't have an ice cream maker, here is an article to help you.
You can eat the ice cream straight from the ice cream maker, or freeze it so that it is firmer.
*You can use any type of milk you'd like. This would work with cow's milk but as I am making a keto ice cream I didn't want the added sugar.
**If you want to make this vegan you could probably blend some silken tofu though I have not tried it, if you do please let me know.
**if you can't have nuts or don't like hazelnut feel free to substitute any nut or seed butter.
Nutritional Breakdown
This was configured using the TOTAL keto DIET app.
Recipe is (4) 1/2 Cup Servings
Calories - 254 Fat - 22.75. Protein - 7.5. Net Carbs - 4.2
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