Baked Italian Eggplant Stacks

By Ashley Jean June 1, 2023 38 mins read 84 Views

It's a breeze to prepare this delicious dish! Just layer the ingredients in an oven-safe pan. It's hard to wait for it to bake, as it smells amazing! The eggplant takes a while to become tender but the wait is well worthwhile. This dish went well with a small Italian salad and a seared chop of pork. If you enjoy cheese, this dish is Paleo-Primal and Atkins Induction compatible. You can also add ground beef to make this a complete meal.

This recipe is found in Volume 5 of Jennifer Eloff's Low Carbing Among Friends cookbooks. This recipe appears in Volume 5 of Jennifer Eloff’s Low Carbing Among Friends. This series is a must-have for your collection of cookbooks, as it includes some of the best recipes by George Stella and many other talented low carb cooks. You can order your set (or purchase them individually) from Amazon or here: http://amongfriends.us/.

INGREDIENTS:

1 T. olive oil

16 oz. 16 oz.

Three large Roma tomatoes sliced thin

1 c. grated mozzarella cheese

Parmesan cheese, 1/3 cup shredded

4 oz. ricotta cheese

1 tsp. Oregano (or Italian seasoning blend of choice)

1/2 c. low-carb sugar-free spaghetti sauce (I use homemade, Belo vita or Lucini Italia Tomato Basil)

DIRECTIONS Pre-heat oven to 350o. Olive oil should be used to grease a ceramic pie or quiche plate. Slice tomatoes and eggplant. I found that I had enough tomatoes and eggplant to make 3 layers. Start by putting a layer on the bottom of your quiche dish. Then, add a layer tomato slices. Sprinkle 1/3 of oregano/Italian Seasoning on top. Sprinkle 1/3 of Mozzarella on top, followed by 1/3 of Parmesan. Dot the surface with 1/3 ricotta. Repeat the layers twice more. Spread the spaghetti sauce with a spoon to cover the entire top. Place in a 350° oven that has been preheated for 1 hour and 15 minutes. After 1 hour, check with a fork. It is normal for the tomatoes and eggplant to produce a lot of moisture in the first half of the cooking process. However, this will all evaporate once the eggplant is cooked. The dish is ready if the fork easily penetrates the eggplant. If not, continue cooking for another 15-20 minutes.

INFO NUTRITIONAL: Each serving contains:

157.2 calories, 10.2 g fat, 7.65 g carbs, 2.78 g fiber, 4.87 g NET CARBS, 9.8 g protein, 274 mg sodium

By: Peggy
Title: Baked Italian Eggplant Stacks
Sourced From: buttoni.wordpress.com/2023/06/01/baked-italian-eggplant-stacks-2/
Published Date: Thu, 01 Jun 2023 10:34:34 +0000

Frequently Asked Questions

How much fat do you need to eat?

You need to ensure you are getting enough essential fatty acid when following a ketogenic lifestyle. Healthy fats include avocados, salmon, and nuts such as walnuts. It would also be a good idea to include other fats in your diet such as butter, olive oil, coconut oil, and/or ghee. These fats provide various health benefits, including improved cognitive function, digestion, and a stronger immune system. It is best to consume between 25-35% to 25% of your calories from fat.

It is important to keep in mind that ketogenic means you must be careful about the fats you are consuming. Avoiding saturated and trans fats is a good idea as they can raise your risk of developing cardiovascular disease and other chronic ailments. Instead, focus your efforts on incorporating healthy fats like olive oil, avocados (nuts), and fattyfish into your daily diet. You will be able to obtain the essential fatty acids as well as other nutrients you need to keep your body healthy and energetic.

Not only should you be careful about what fats you are consuming, but it is equally important to be mindful of your fat intake. Exercising too much fat can cause weight gain and fatigue, as well as other health problems. It is important to find the right balance for your lifestyle and personal preferences. Use an app to track your daily intake of fat. This will help to keep you on track, and ensure that your body gets the proper amount of essential oils daily.

The ketogenic diet is not meant to be a quick weight loss solution. Although it may help you lose weight quickly, it is not a good way to eat balanced meals and get sufficient nutrients. Insufficient carbohydrate or fat intake can lead to nutritional deficiencies and other health issues. You should also consult your doctor before you decide to try the ketogenic diet.

Is keto right to you?

Investigating what is "right" for you and your journey means making a deliberate choice to ask hard questions and do your research. That is why the age-old keto diet has been around for so long and remains popular today - it is believed to offer health benefits far beyond just weight loss.

Ask yourself, What are my health objectives? Are you looking to lose weight, increase mental clarity, or balance your gut microbiome? While no one-size-fits-all method exists, keto can be a great place to start if done conscientiously.

Keto focuses on reducing carbohydrate intake. The ideal amount is 20 grams per day. This forces our bodies into a biochemical process known as nutritional Ketosis. Our bodies use fat as an energy source, instead of sugar and glucose. You may find it difficult to stick with this strict carb limit initially, but over time you will adjust and master it.

If you can maintain a high nutritional quality and consume certain healthy fats (such as Omega 3 and other beneficial mono/polyunsaturated fatty acids found in avocados or salmon), you should experience beneficial metabolic effects when you follow a ketogenic lifestyle. This is true regardless of whether you're looking to improve your overall health or body composition.

Keto can be sustainable if balanced with optimal nutrient intake, so make sure any food choices adhere to real whole foods in their most natural form for maximum benefit - don't overestimate portion sizes either! If done correctly, keto could be very beneficial for your individual needs, so take the time to learn more about it through reliable sources before taking any big steps forwards (or backward).

What happens if you eat more than 20 carbs while on keto?

Think about the potential consequences of going over 20 carbs on keto. It's a crucial thought that needs to be finely weighed, as consuming too many carbohydrates can stall weight loss or even cause weight gain.

Understanding the interaction of carbs with your body, and how fast you process them, is essential to solving the problem of how much can be too much.

It is crucial to not eat too much processed carbohydrates while on a low carbohydrate diet, such as the ketogenic. The rule of thumb is not to exceed your body's requirement for energy, which means reducing your total carbohydrate intake to no more than 20g per day. It is crucial to be aware of this number when trying to maintain ketosis. Exceeding it can cause an imbalance in your body, which can lead to slow progress.

For optimal health, and the best possible results when it comes to tracking macronutrients in your food, it is worth sticking within the limits of ketogenic eating. It helps to strengthen the way your body uses these macronutrients for energy production. This is essential for people who want to maintain their weight loss and physiological balance.

Can you eat fruit while on keto

Curious about whether you can eat fruit on a keto diet? You can, but with caution.

Keep carbs low to stay in ketosis, and burn fat. You can still eat certain fruits if you follow a balanced, healthy keto diet.

While low-carb fruits can fit into a keto meal plan, they should be consumed sparsely and in careful moderation. Individual fruits may have different amounts of carbohydrates. Bananas have more carbs than bananas. Avocados are low in carbohydrates.

The sugar found in fruit is broken down by your body into glucose, which you use to generate energy. If you are trying to reach nutritional ketosis, an excessive amount of sugar could cause blood sugar spikes. It is important to limit how many sugary foods you consume.

Fresh fruit is better than processed or sugary snacks. It provides essential vitamins, minerals and fibre that help fuel the body without adding extra carbs like desserts or candy bars.

Consider whether or not fruit is a good choice for you. However, it's important to remember that fresh fruits are healthier than sugary treats.

Can you eat rice while on keto?

Hesitating? You aren't sure if or how rice can be incorporated into a ketogenic lifestyle. The answer is both yes and no -- depending on the type of rice you choose, it can fit right into your macros -- but could easily throw off the balance of your carefully curated diet.

Rice is a carbohydrate based on grains that provides a high amount of energy per serving. This means that most types of white and brown or wild rice should not be consumed in large amounts when you're counting calories or limiting carbs. On the other hand, certain varieties, such as cauliflower and broccoli rice, are low in carbohydrates while still providing essential nutrients like vitamin C, fibre, and even protein.

Cauliflower is a good choice for anyone trying to avoid eating rice while maintaining ketosis. Even though cauliflower is a great substitute, you should still be aware of some important tips before you start to incorporate it into your meals. Make sure to carefully portion out the ingredients and check the package for any extra ingredients. Bake instead of fry to cut calories; use healthy fats like avocado to flavor your food; and ensure adequate hydration throughout your day to avoid bloating due to any starches from rice.

A healthy grain such as cauliflower rice or low-carb alternative like cauliflower rice may help to boost essential vitamins and minerals. It can also provide a pleasant texture that will support a successful ketogenic diet. So if you're wondering if you should eat rice on keto? Consider the nutritional value of each variety, as well as how much you include with your meals.

Is it possible to eat a keto diet that is dairy-free?

Absolutely! You can! Your keto diet plan must limit your carb intake while increasing the amount of healthy fats. That said, there are many plant-based alternatives to select from to remain within your set guidelines.

First, choose the right fats and proteins for your needs. You can substitute butter with coconut oil, avocado oil and tahini. You can also use meat substitutes like tempeh and tofu as a source of protein. Nuts, seeds and nuts provide great crunchy textures.

When it comes to sweets creamy coconut milk, plant-based yogurts and heavy cream can be substituted for. To replace dairy cheese, vegan cheese can be made from cashews and macadamia nut milk.

When making your dishes standout, don't forget about other seasoning options! Herbs, spices, vinegar, and citrus juices can aid in flavouring foods so that they have that one-of-a-kind taste, no matter what components they exclude! As long as you remember the principles of the ketogenic diet while simultaneously recognizing tasty solutions around those food restrictions, you'll be able to maintain a successful dairy-free keto plan!

Statistics

The ratio is often 60% fat, 35% protein, and 5% carbs. (healthline.com)
Proteins should account for around 10–30% of energy needs, while carbs are usually restricted to 5%. (healthline.com)
Fats should replace the majority of cut carbs and deliver approximately 60–80% of your total caloric intake. (healthline.com)
But, a 1-ounce slice of cheese delivers about 30% of the Daily Value for saturated fat, so if you're worried about heart disease, consider portion size when eating cheese. (eatingwell.com)
It typically contains 70% fat, 20% protein, and only 10% carbs (9Trusted (healthline.com)

External Links

How To

The Best Foods for a Ketogenic diet

To get the best ketogenic diet results, it is important to eat the right foods. Include protein, moderate carbohydrate intake, and include fats.

Eating whole foods is important. It's also important to consume moderate amounts healthy fats such butter, avocado oil, coconut oil, butter, and other healthy fats. For maximum success, avoid refined sugar, bread, gluten, and all other grains.

To ensure that your body is receiving the maximum nutrition possible, choosing organic whenever you can should be a priority. Opting for free-range eggs also ensures you take on vital nutrients from concentrated sources naturally fed by their environment.

Enjoying delicious low-carb foods like broccoli, cauliflower and spinach can help curb cravings. It is possible to add probiotic properties to your diet through fermented foods. These have been linked to reduced inflammation and better metabolic health.

Dabbling with recipes using wild meats such as venison, duck, or partridge can add variety to your menu plan while providing lean proteins plus minerals that are not always easy to find in other food sources relatively easily.

It's all about creating a balance between eating fresh produce in its natural form plus adding nutrient-dense ingredients with the power to help you stay satisfied so you don't feel deprived or denied on this lifestyle change.