Category Archives: Keto

Chile Verde : Mexican style Comfort Food

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Think Outside the Box of Tacos

True Mexican food is way more than drive-thru tacos and nachos. There’s a whole world of flavor out there, and Mexican food does it well with cumin, oregano, garlic, onion, and a whole palette of colorful peppers.

Chile verde (verde is the Spanish word for green) is a traditional pork stew from northern Mexico. Filled with green poblano peppers and green tomatillos this dish is definitely verde! It is a delicious, warm, comforting, rich and savory stew.

It’s great when something so delicious is also so good for you. Bone broth, onions, and garlic are all great immune system boosters. (See ten things you can do to boost your immune system here, here and here.)

This is a great make-ahead dish. The flavors are even better the next day, and if there are any leftovers they freeze well, too.

Tomatillos are native to Mexico and look like little green tomatoes wrapped in a papery husk. Their flavor is bright, tart and kind of lemony. To use just pull the husk off with your fingers and rinse them before chopping and using in your recipe.

Poblano peppers are also native to Mexico. They are large, sometimes even larger than a bell pepper, but with a dark green shiny skin, slightly flatter shape and a pointy tip. They are fairly mild, only slightly spicier than a bell pepper, and can be eaten raw or cooked. Cooking mellows their flavor making them somewhat sweet.

Chili Verde

  • 1 Tblsp olive oil or lard
  • 2 lbs ground pork, preferably from pastured pigs
  • 1 1/2 tsp sea salt
  • 1/4 tsp black pepper
  • 1 large onion, chopped
  • 6-8 tomatillos, husks removed, chopped
  • 4 medium to large poblano peppers, seeded and chopped
  • 6 garlic cloves, minced
  • 3 cups chicken broth, preferably homemade or a brand like Kettle & Fire
  • 1/2 cup chopped fresh cilantro
  • 2 tsp ground cumin
  • 1 tsp dried oregano
  • lime wedges, sour cream, shredded cheese, chopped cilantro for serving

Heat the olive oil or lard in a large stockpot over medium-high heat. Add the ground pork and brown about four minutes while stirring to crumble. Add the onion, tomatillos and poblanos to the pan and continue cooking another five minutes. Add the garlic, salt,and pepper, and oregano and cook another minute. Then add the chicken broth and chopped cilantro. Bring to a simmer, the cover and cook 45 minutes, stirring occasionally, until the vegetables are tender. Serve the chili verde with a squeeze of fresh lime and any other toppings you like.

WordPress has updated my toolbar and at this writing I can’t access the program that allows me to give you an easy-to-print version of this recipe. I’m sorry about that! So until I get this figured out you will just have to copy and paste onto a blank document if you want a print version.

Hemp Heart Porridge and More Good Fats to Try 21 Days from SAD to Well Fed

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21 Days from SAD to Well Fed Day #3

Day #1 here         Day #2 here

Have you tried hemp lately? It’s not just for making macrame plant hangers or eco-friendly clothing. It’s not something you smoke in the back of your psychedelic VW van either.

Hemp has a long and interesting history in world civilizations. According to this historian hemp has been in cultivation for 8,000 years. Its usefulness encompasses a wide range from paper, rope, clothing fiber and sail canvas; to food for humans and animals; to medicines for childbirth, dysentery and rheumatism.

Grown around the world from east to west this plant’s history is intertwined with man. Beginning in China around 2800 BC and making its way to North America by the 1600s where Thomas Jefferson and George Washington grew it on their farms, hemp is one of the oldest known cultivated plants. The sails of the Mayflower and the original Levis jeans were made from hemp cloth.

Hemp Hearts

Hemp seeds, or hemp hearts as they are often called, are full of healthy fats just like many other seeds and nuts. High in omega-3 fats and GLA (a special fat your body uses to make hormones), hemp seed can be useful in fighting inflammation and nourishing the immune system.

(Fun fact if you raise chickens – feeding hemp hearts to your chickens will increase the omega-3 in their egg yolks!)

Also amazing about hemp – it is one of the very few plant foods containing complete protein, meaning all of the necessary essential amino acids needed for a healthy diet. That plus a healthy dose of fiber and many key vitamins, minerals and trace nutrients make hemp seeds something worth trying!

Low Carb Hemp Heart Breakfast Porridge

This hemp heart porridge recipe is filled with healthy fat and plenty of fiber as well as inflammation-fighting spices.  It’s also vegan, gluten-free, low carb, and dairy-free.

Start with a base of full fat coconut milk and hemp seeds, then add in more superfood seeds like chia, sesame, sunflower, pumpkin, and flax. Give it an anti-inflammatory kick with cinnamon, ginger, turmeric, cardamom and black pepper. Stir in some stevia for a little sweetness and simmer for a few minutes to make a hearty hot breakfast.

(A note about flax: Always buy whole flax seed and then grind it just before using. Flax oil is very unstable and will begin to go rancid within just a few hours of grinding the seed. I use a little spice grinder like this.)

A few more add-ins that aren’t vegan, but are worth trying include grassfed gelatin or collagen powder, and a drizzle of raw heavy cream just before serving. I also like to add MCT oil for a brain boost.

Hemp Heart Porridge
Author: 
Recipe type: breakfast low carb
Cook time: 
Total time: 
Serves: 1 serving
 
Healthy fats have the starring role in this hearty breakfast bowl. If you don't have all the seeds listed, just use what you have. The base of hemp and chia make a great foundation for any combination of nuts and seeds you like.
Ingredients
  • ¾ cup full fat coconut milk
  • 3 Tablespoons hemp hearts
  • 2 Tablespoons chia seed
  • 2 Tablespoons shelled sunflower seed or shelled pumpkin seeds
  • 2 teaspoons sesame seeds
  • 1 Tablespoon flax seed, freshly ground
  • 1 teaspoon ground cinnamon
  • 1 teaspoon ground ginger
  • 1 teaspoon ground turmeric
  • ¼ teaspoon ground cardamom
  • ⅛ teaspoon ground black pepper
  • 1 teaspoon vanilla extract
  • pinch of salt
  • stevia powder or drops to taste
  • 1 teaspoon MCT oil
  • 1 Tablespoon grassfed gelatin or collagen powder (optional)
  • toasted pecans or walnuts for topping (optional)
  • heavy cream for topping (optional)
Instructions
  1. Pour the coconut milk into a saucepan.
  2. Add in the hemp, chia, sesame, sunflower, pumpkin or other seeds.
  3. Add the cinnamon, ginger, turmeric, cardamom, pepper, vanilla and pinch of salt.
  4. Sprinkle on the gelatin or collagen if using.
  5. Heat on the stove over medium-low heat, stirring, until the mixture begins to bubble around the edges.
  6. Stir in the stevia and continue simmering for 3 to 4 minutes, stirring frequently.
  7. When the mixture reaches a thickness you like, remove from heat and stir in the ground flax seed and the MCT oil.
  8. Pour into a serving bowl and top with any optional toppings such as toasted nuts or heavy cream.

 

How will you enjoy your hot hemp porridge?

 

Low Carb [Keto] Protein Bars [Fat Bomb]

low carb keto protein bars fat bombsome links may be monetized, thank you for supporting Well Fed Family

Keto. Ketones. Keto diet. Ketogenic lifestyle.

These are some of the most searched terms on the Internet today.

Ketones are produced in smaller amounts naturally by everybody. People who are adapted to fat as their primary fuel instead of carbohydrates will naturally produce and use them in higher amounts.

The goal of the ketogenic lifestyle is to adapt the body to utilize FAT as its primary fuel source instead of SUGAR.  Fat can be a healthier and more sustainable source of energy

Ketones help you burn fat for energy, powerfully reduce inflammation and show promise in preventing and eradicating diabetes, cancer, autoimmune and neurodegenerative diseases like Alzheimer’s and Parkinson’s.

It was early 2016 when I first made the switch into a low-carb/high-fat way of eating. It was a long time coming; a decision I made only after doing a lot of research and reading. The one book that inspired me to finally take the plunge was Keto Clarity by Jimmy Moore.

I really wish I had had access to a conference or online summit at the time to guide me through my transition into keto. Since those early days I have discovered work from other experts like David Perlmutter, Thomas Seyfried, Brian Mowll, and David Jockers, and the research these doctors have done in the value of a ketogenic diet.

The Keto Edge Summit  is exactly the kind of all-inclusive package I wish I had when I was starting out.  I’m glad it is now available to help other people who want to try keto. And many of the doctors doing cutting edge research in keto are featured in the summit!

One thing I needed was a source for recipes that were keto-friendly.  I was glad to find at the end of Keto Clarity a small recipes to get you started.

I really liked the recipe called “Camille’s Keto Energy Bars“. I liked the convenience of having a portable snack or quick breakfast. One to keep me satisfied with plenty of healthy fats.  Most energy bars you can buy are way too high in carbs to work for people in ketosis. So this homemade version filled that need.

The original recipe was made with a lot of almond butter, raw nuts and cacao nibs. But I still don’t do well with too many nuts, and although chocolate tastes great it really messes with my sleep no matter when I eat it. 🙁

So I came up with my own version of this grab-and-go bar that includes some extra protein from collagen, and swaps the nut butters and nuts for ingredients that are more digestible and make me feel so much better!

Crispy nuts are something I discovered years ago when I joined the Weston A Price Foundation. The Nourishing Traditions Cookbook has several recipes for making high enzyme, digestible and delicious crispy nuts of all kinds. You can also find a recipe here. I like to keep a big jar of crispy nuts in my pantry for quick snacks.

I like the addition of high protein hemp hearts and omega-3 rich chia seeds for a nutritional boost.

If you aren’t familiar with the term “fat bomb” – it is used a lot in the Keto world to describe a small snack that is made primarily from healthy fats like coconut oil or butter. They are used to curb cravings and help tide you over between meals.

Low Carb [Keto] Protein Bars [Fat Bombs]

1 cup coconut oil, very soft

1 cup coconut butter, softened

1/2 cup grassfed whey vanilla protein powder

1 10g packet Vital Proteins collagen powder

1/2 cup dried cranberries or dried blueberries

1 cup shredded unsweetened coconut

1/2 cup crispy pecans or walnuts (see note above for how to do this)

1/2 cup crispy or raw pumpkin seeds (make crispy pumpkin seeds just like crispy nuts)

1/4 cup hemp hearts

1 Tablespoon chia seeds

1 teaspoon ground cinnamon

1/4 teaspoon sea salt

In a mixing bowl combine the coconut oil, coconut butter, collagen powder and protein powder until smooth. Add in the remaining ingredients and mix on low speed until everything is thick like frosting. Of course the nuts and dried fruit will make it lumpy, but be sure to get it very well mixed.

Line a 8 1/2″ x 11″ pan with waxed paper. Make sure it gets all the way into the corners and up the sides. This can get really messy otherwise!

Pour the coconut mixture into the prepared pan, spreading the mixture evenly. You may need to tap the pan on the counter to settle the mixture into an even thickness. Place the pan into the freezer keeping it level. Freeze for at least an hour.

Remove the pan from the freezer and lift the entire wax paper slab out and place onto a large cutting board. Score the top of the slab into 16 equal bars, then carefully cut each individual bar from the slab.

Store the finished bars in a sealed container in the freezer. You can keep these in the refrigerator if you want them to be a little softer, but don’t leave them out on the counter or you will have pudding instead of a bar.

The macros for one bar (using blueberries) is approximately 21g fat, 4.5g protein, 2.3g net carbs.

low carb keto protein bars fat bomb 2

Low Carb [Keto] Protein Bars [Fat Bomb]
Author: 
Recipe type: keto
 
healthy fats and proteins in a convenient bar
Ingredients
  • 1 cup coconut oil, very soft
  • 1 cup coconut butter, softened
  • ½ cup grassfed whey vanilla protein powder
  • 1 10g packet Vital Proteins collagen powder
  • ½ cup dried cranberries or dried blueberries
  • 1 cup shredded unsweetened coconut
  • ½ cup crispy pecans or walnuts
  • ½ cup crispy or raw pumpkin seeds
  • ¼ cup hemp hearts
  • 1 Tablespoon chia seeds
  • 1 teaspoon ground cinnamon
  • ¼ teaspoon sea salt
Instructions
  1. In a mixing bowl combine the coconut oil, coconut butter, protein powder and collagen powder.
  2. Mix on low speed until smooth and well combined.
  3. Add the remaining ingredients and mix on low speed until everything is very well combined.
  4. Line a 8½" x 11" pan with waxed paper pushing it into the corners and letting it go all the way up the sides.
  5. Pour the bar mixture into the prepared pan smoothing it out and tapping the pan as needed to make a smooth, even layer.
  6. Place the pan into the freezer keeping it level.
  7. Freeze at least one hour.
  8. Remove from freezer and place the entire slab with the waxed paper onto a cutting board.
  9. Score the top of the slab into 16 equal rectangles.
  10. Carefully cut through the slab into individual bars.
  11. Store in an airtight container or freezer bag in the freezer or refrigerator.

You can purchase the entire Keto Edge Summit for your own reference library. The summit includes more recipes and lots more tips for going keto.

Have you tried keto or low carb? What are your thoughts? Let us know in the comments!