Shown on a Green Bean Casserole
This crunchy topping for casseroles was inspired by Jennifer Eloff’s Casserole Topping recipe. I added several ingredients that make it quite crunchy and alter the flavor a bit (nuttier tasting). I can see many uses for this savory crumble topping in my future as my first trial with this, on a classic green bean casserole, was amazing! I’m simply amazed it doesn’t just sink into the beans, but it doesn’t! Stays right on top and just gets crunchier the more you brown it! This recipe isn’t suitable until you get to the grains level or Atkins at or near Maintenance. Substitute coconut flour to eliminate grains totally, but this will alter the taste considerably.
Looks good, huh?
INGREDIENTS:
½ c. shredded Monterrey Jack cheese
1/3 c. Jennifer Eloff’s Splendid Low Carb Bake Mix
2 T. unsalted butter
10 medium-size pork rinds
1 T. toasted, dehydrated (or fresh, slivered) shallots
¼ tsp. my Cajun Seafood Spice Blend
1 T. hemp hearts (optional, adds a nutty flavor)
DIRECTIONS: Toss all ingredients into a food processor or blender and pulse 4-5 times to reduce it to a crumbly mixture. Don’t get it too fine however. Sprinkly topping over casserole and bake per recipe directions for that casserole. Makes enough to top one family-sized casserole.
NUTRITIONAL INFO: I’m providing numbers for the entire recipe. Divide these numbers by the number of servings you usually get out of the casserole you have put this on to figure out what the topping adds to one serving.
Entire Recipe contains: 697 calories, 57 g fat, 8.4 g carbs, 3.2 g fiber, 5.2 g NET CARBS (halve numbers if only half recipe of this needed for casserole), 37.9 g protein, 575 mg sodium
By: PeggyTitle: Savory Casserole Topping
Sourced From: buttoni.wordpress.com/2024/05/18/savory-casserole-topping-2/
Published Date: Sat, 18 May 2024 17:38:17 +0000
Frequently Asked Questions
Can I eat a keto vegetarian diet?
Understanding the basics of vegetarian ketosis is crucial to determine whether you are allowed to eat it. It's not complicated as it appears. A vegetarian diet is one that eliminates all animal products. Instead, you should eat plant-based foods rich in low carbohydrate and high fats.
It is important to maintain a healthy macronutrient balance when you are following vegan keto. This involves monitoring the amount of carbohydrates, protein, and fat in each meal. You should reduce your intake of protein and increase your intake of fat. Your body should consume fewer carbohydrates to reach a optimal metabolic state known nutritional ketosis. This will enable your body use fat as an energy source instead of glucose.
Calculating macros and monitoring carbohydrate consumption are just two of the many things you should be doing. You also need to consider nutrient-dense whole foods like nuts and seeds, avocados and leafy greens as well as healthy unsaturated oils such olive oil and coconut. Vitamin B12, which is essential for vegan ketogenic eating, should be supplemented as many people do not have sufficient of it due to poor diets.
You can achieve success on a vegetarian diet by learning more about plant-based options, such as tempeh or tofu.
Can you eat keto fruit?
You might be curious if you can eat fruits on a Keto diet. Yes, but be careful.
It is important to reduce carbohydrate intake to maintain ketosis and to burn fat. However, some fruits can be included in a balanced and healthy keto diet.
Low-carb fruits can be included in a keto diet, but they need to be consumed sparingly and with moderation. There are many different fruits with different carbohydrate content. For example, avocados have very little carbs while bananas have much more.
You can find sugar in fruits. Your body converts it into glucose to make energy. Overdosing on sugar can cause blood sugar spikes, which can impede your efforts to achieve nutritional ketosis. Be mindful of how much sugar you are consuming and don't overindulge in it.
Fresh fruit is more nutritious than processed sugary snacks. This will help you fuel your body, without the added carbs of desserts and processed snacks such as pies 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 oatmeal on keto?
It can be difficult to find answers for unanswered questions. And when it comes to finding the right food choices for the keto diet, many still feel overwhelmed and lost. Especially with items like oatmeal, which is full of carbs.
But despite popular belief, oatmeal can be successfully integrated into a keto lifestyle - under the right circumstances. It all depends on what type you buy and how much you consume.
To find a keto-approved oatmeal recipe, you need to examine the ingredients such as nuts, seeds, and low-carb additions that combine into one delicious, nutritious meal. Pure oatmeal is high in fibre, proteins, vitamins, minerals, which makes them a great choice for keto.
In addition to being mindful of portion sizes, oats should be added to your daily meals. It's not a good idea to go on a marathon or make too many breakfast bowls. Instead, be mindful of portion sizes and use innovative ingredients like coconut oil, chia seeds, cinnamon powder to maximize flavour.
When done correctly, oatmeal can offer an unusual breakfast option in a Keto diet. You don't have to compromise your principles for taste. Proper prep can bring you serious results.
What happens to your health when you cheat with keto?
Cheating on the Keto diet can lead to unwanted side effects. Starchy carbs can cause your blood sugar levels to rapidly rise if you suddenly eat them. Because your cells must use water to get back to their homeostasis, this can lead to dehydration. Due to the absence of essential minerals like potassium and sodium, dehydration can also lead to an electrolyte imbalance.
These issues are not the only ones. It is common for people who "cheat" on keto to experience digestive discomfort like constipation and diarrhea as a result of their high-carb diet. Although they are usually temporary, these symptoms can be both uncomfortable and disruptive. Extreme cravings from cheat meals can lead to dangerous cycles of feeling depleted, followed by binging high-carb diets. This could cause people not to follow the keto diet.
Overall, it's important to keep in mind that having an occasional cheat meal or snack won't destroy weeks or months' worth of progress on the keto diet -- as long as you stick within your prescribed net carb limits -- but there will still be consequences for veering away from your meal plan for extended periods.
Statistics
- 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)
- One older study found that the ketogenic diet improved insulin sensitivity by a whopping 75% (25Trusted Source (healthline.com)
- It typically contains 70% fat, 20% protein, and only 10% carbs (9Trusted (healthline.com)
- Recommended Keto diet includes: Keto sushi bites, olives, one or two hard-boiled or deviled eggs, keto-friendly snack bars, 90% dark chocolate, full-fat Greek yogurt mixed with nut butter and cocoa powder, bell peppers, and guacamole (healthline.com)
- Around 35% of total calorie intake is probably the upper limit. (healthline.com)
External Links
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How To
How to Know if the ketogenic Diet is Working for You
To understand the power and potential benefits of your food, you need to first explore them. The right diet can help you feel better, both mentally and physically, and keep your body in a healthy, balanced state.
The ketogenic diet is one possible solution that may provide results that speak for themselves - but how do you know if it's working? If you are considering this approach to eating, it is important to understand how it affects your health and lifestyle.
You can track your responses to this diet plan and see how they impact you. For example, do you feel more full after eating? Has your digestion improved? Is your overall sleep quality better? Do some activities cause more discomfort than others?
These are all important points to remember. Take a look at the issues that need attention and make a list. Then track your progress over time to see if any improvements are made. Monitor any metabolic changes in your body such as cholesterol or blood sugar levels. These can help you determine if the ketogenic diet is helping to achieve your goals.
Last, make sure to check your body composition. Are there any visible changes in fat and/or muscle gain. If the progress seems slow but continues to improve over time, it is likely that the ketogenic Diet is beneficial.
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