Keto Egg Nog

Egg nog!

You love it or you hate it. So this is a recipe for those of you that love it. The rest of you might want to check out my Thanksgiving 2016 Recipe Round-up post instead…

Egg nog is actually very easy to make keto because the basic ingredients are eggs and cream. Before a couple of years ago, I’d only had store-bought egg nog is super high in sugar and filled with fake-food thickeners to avoid all those “bad” foods like eggs and  heavy cream (oh, and probably to save a bunch of money for the food manufacturers). I had no idea that it was something you could make at home! And like most things made at home, it puts store-bought to shame. Most recipes use milk for a good portion of the liquid, but when you’re on a low carb, high fat diet, why not go all out and use all heavy cream?

Ingredients

4 large eggs

1/3 cup Swerve confectioners style sweetener

3 cups heavy cream

3 ounce rum (optional – substitute 1 teaspoon rum extract for non-alcoholic version)

1 teaspoon nutmeg

Directions

Separate eggs and place egg yolks into the bowl of a stand mixer. Beat for a few minutes, until light in color. Gradually add the Swerve and continue beating until dissolved. Add the cream, rum (or rum extract) and nutmeg, and stir to combine. Pour this mixture into a pitcher or large bowl.

In cleaned and dried bowl of the stand mixer, add egg whites and beat to soft peaks. Whisk the egg whites into the egg yolk mixture.

Chill and serve.

Yield: 6 servings

Macros: 491 calories, 46.6 g fat, 7.6 g protein, 3.8 g carbs

 

Keto Meal Idea #20: Cheddar Quiche, Zucchini, Tomatoes

Keto Meal 20

Ingredients

2 slices Crustless Cheddar Quiche

1 cup diced zucchini

1/2 cup grape tomatoes

1 tablespoon olive oil

Macros: 620 calories, 56.2 g fat, 20.6 g protein, 11.1 g carbs, 2.6 g fiber

 

Taste Test: Heavy Whipping Cream

The Hypnotic Nutrition taste testers are back again sampling some very high fat, heavy whipping cream. Along with Carole and Mikayla, this time we also have guest taste tester Daniel Andras, Registered Dietitian and self-proclaimed “fat snob”. Did we all agree on our favorite and least favorite?

The heavy cream and heavy whipping cream we tasted:

Darigold 36% Heavy Whipping Cream – about $3.29 for a pint

Trader Joe’s Organic Heavy Whipping Cream – $3.99 for a pint

Twin Brook Heavy Cream – $3.49 for a pint (plus $1.95 deposit for glass jar)

Pure Eire Organic Heavy Cream – $3.49 for 1/2 pint

What we talk about in the video:

  • Carrageenan vs. Gellan gum
  • Grass-fed nutrition benefits
  • Holstein vs. Jersey cow milk
  • Pasteurized vs. raw milk and the benefits of each
  • Benefits of buying milk in glass containers vs. cartons
  • Homogenized vs. non homogenized milk products
  • A1 casein vs. A2 casein and how one might be better for dairy sensitivities
  • The breakdown of fat content of whole milk, cream, heavy cream, and heavy whipping cream

What are you hungry for us to taste next?

Let us know in the comments below.

 


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Keto Gives Me Freedom from the Blood Sugar Roller Coaster

Today was quite a stressful day. My car’s radiator blew up on Thursday, so I was without a car. Additionally, my sink was clogged and water was leaking everywhere, so I was unable to use my kitchen to prepare food. This morning as I was waiting for the maintenance crew to come unclog my drain, enjoying my morning coffee with fresh made whipped cream, I was planning meals to cook this afternoon. I realized that I was short a few ingredients to make Teriyaki Chicken Hearts as planned, so I decided to borrow my son’s car to run to the store quickly before breakfast. While I was out, I took a short detour to find some new workout pants, since my old ones are too big, plus they have a huge hole in the butt. Shortly thereafter, my son called to say he needed to buy some new shoes for work today. Since he wears a size 14, which is very hard to find in most stores, this was going to be an adventure. I hurried home only to find that the power was out from the huge windstorm hitting our area. Since I definitely couldn’t cook now, and the maintenance crew and plumber couldn’t even unclog my drain (needed power to run the plumbing tools), I decided to ride along with him for the afternoon. Without ever making breakfast.

Once we gave up on finding my son any shoes today, it was about 2:30 pm and time for us to hit the gym before he had to shower and go to work. Neither of us had eaten yet today. We were both hungry, but decided to keep going and eat after the gym.

One of the things I love about my ketogenic diet is that I am no longer dependent on food to maintain my blood glucose levels. Before keto, I would need to eat every 3-4 hours, and if it had been too long between meals, I would start to get irritable, fatigued, shaky, forgetful, brain fogginess, stressed out, and hungry. Some people call this “hangry” (hungry + angry). When my blood sugar started to dip, food and eating were all that was on my mind. I couldn’t do anything else until I got something to eat. If I was away from the house, or had errands to do, I would often grab fast food or something (anything!) from the grocery store, and almost always my food choices were high carb. In that state of energy depletion, my body knew that carbs would be the fastest way to maintain my blood glucose and my energy. In that state, I had little willpower to make healthier choices because physiology always wins out over willpower. After eating that high carb meal in the past, my blood glucose would spike up, causing a huge release of insulin, which in turn would cause my blood glucose to drop back down in a matter of hours. This cycle of highs and lows would repeat throughout the day. When I teach nutrition classes, I refer to this as “the blood sugar roller coaster”.

The blood sugar roller coaster is not a fun ride.
The blood sugar roller coaster is not a fun ride.

But after keto, I am no longer stuck on the blood sugar roller coaster. My body is running primarily on ketone bodies, which are made from fat. (And the tiny bit of glucose my body needs is easily made by my body, too.) Since there is a steady supply of fat IN my body, enough to last for months, I’m no longer dependent on food to maintain my energy and stamina.

Today I was able to survive (thrive, really) on only coffee and cream (and my own body fat) from the time I woke up at 8 am, until about 5 pm. I was clear-headed, had plenty of energy, was easy-going, agreeable, and hungry. Yes, I was hungry going that long without food, but I wasn’t powerless over this hunger. I had an option to eat if I wanted to. I was not in a physiological state of overdrive, seeking a high volume of any carb-laden food I could get my hands on. I had choices. I could have stopped at multiple fast food places or grocery stores along the way. But I didn’t want to. I wanted to wait until I got home later to make a meal that would truly nourish me AND taste delicious. And a meal that would keep me off the blood sugar roller coaster. I was using my physiology now to give me willpower, instead of trying to use willpower to overcome my physiology.

I can’t even begin to describe the feeling of freedom keto brings to my life.

Here is the salad meal I finally made when I got home (and my power was back on and my sink was unclogged). A giant Pepperoni Pizza Salad with Tomato Basil Dressing. It might have been the most delicious salad I’ve ever eaten.

Giant Pepperoni Pizza Salad with 4 tablespoons of dressing. 982 calories, 4 g carbs, 36 g protein, 92 g fat.
Giant Pepperoni Pizza Salad with 35 g Romaine, 86 g pepperoni, 56 g cheddar, 1 olive, and 4 tablespoons of dressing. 982 calories, 4 g carbs, 36 g protein, 92 g fat.

Creamy Seafood Bisque

I came across this decadent creamy soup recipe in one of the keto support groups I’m in. Member Stacey Dresser posted this recipe, sharing how when she made it in the past (prior to keto), she felt very guilty eating it. Now she gets to thoroughly enjoy a formerly forbidden food, as this is now her “diet” food. Love it!

Stacey says, “I live in The Woodlands, TX. I am in interior design. I also have a small boutique that specializes in women and children (it is not open right now as we moved not too long ago). I was hardcore Paleo for about 5 years. However the last 3 years I have been Paleo that leans more towards Keto. I was also thinking it would be great with real bacon bits on the top.” Great suggestion, Stacey!

Scallops are a delicious treat from the sea. They are a good source of Vitamin B12, Calcium, Iron, Magnesium, Potassium, Zinc and Copper, and a very good source of Protein, Phosphorus and Selenium.
Scallops are a delicious treat from the sea. They are a good source of Vitamin B12, Calcium, Iron, Magnesium, Potassium, Zinc and Copper, and a very good source of Protein, Phosphorus and Selenium.

Ingredients

2 tablespoons of olive oil (or avocado oil)

1 small onion, diced

1 pound of unsalted butter, preferably Kerrygold brand (4 sticks)

2 bay leaves

1 teaspoon paprika

1 1/2 cups of heavy cream

1/2 cup seafood stock

8 ounces small scallops

8 ounces uncooked shrimp, shelled and deveined

1/2 teaspoon sea salt (or to taste)

1/4 teaspoon ground white pepper

Directions

Heat a Dutch oven over medium heat. Add the olive oil and then onions and saute, stirring occasionally until they are translucent. Add the butter, bay leaves, paprika, cream and seafood stock. Stir. Turn it to low, cover and let it simmer for 30 minutes. (Note: do not let it boil! This will cause the soup to “break”, making it separate and become lumpy.) Add the seafood and let it simmer for another 10- 20 minutes, or until the seafood is cooked through. Remove bay leaves and serve.

Cooks notes: If you prefer your scallops seared, you can sear them and then add them. You can make this with any combination of seafood you like: crab, shrimp, cod, salmon, clams, etc. The nutrition info is calculated based on the recipe as written.

Yield: 8 servings, about 1 cup each

Nutrition info: 658 calories, 4.25 g carbs, 0.25 g fiber, 66 g fat, 14 g protein

RDA info: vitamin B12 21%, vitamin A 46%, vitamin D 10%, vitamin K 12%, calcium 7%, selenium 30%

Keto Tomato Basil Crustless Quiche with Ricotta

This smells like pizza while it’s cooking. Creamy, delicious little pockets of ricotta await you as your fork dives into each piece. If you like this, check out my Bacon Cheddar Crustless Quiche, too.

Tomato Basil Ricotta Crustless Quiche

Ingredients

1 teaspoon butter

2 cups basil leaves (50 grams), chopped

1 cup chopped tomatoes (124 grams)

8 ounces whole milk ricotta cheese

4 large eggs

1 teaspoon Italian seasoning blend

3/4 teaspoon sea salt

1 1/2 cups heavy cream

1/2 cup water

Directions

  1. Preheat oven to 425 degrees F. Grease a 10-inch pie plate with the butter. Place pie plate onto cookie sheet (to catch spills while baking).
  2. Spread the chopped basil evenly in the pie plate and top with chopped tomatoes. Place dollops of ricotta on top.
  3. Crack eggs into a blender and turn on to “stir”. Add Italian seasoning, salt, cream, and water and blend just until combined. (Alternately, whisk together in a medium bowl.) Pour into pie plate, over basil, tomatoes and cheese.
  4. Bake at 425 degrees F for 35-45 minutes, or until set in the middle (doesn’t jiggle when removed from the oven). Remove from oven and cool for 10 minutes or longer on cooling rack before slicing.

Yield: 6 servings

Nutrition info: 329 calories, 4.3 g carbs, 10 g protein, 30 g fat RDA: 19% riboflavin, 37% vitamin A, 51% vitamin K, 15% calcium, 12% vitamin D, 23% selenium.

Keto Bacon Cheddar Crustless Quiche

Delicious quiche! Great for breakfast, lunch, or dinner. Make 1 or 2 to have on hand and you’ll have easy keto meals all week long. If you like this, check out my Tomato Basil Crustless Quiche with Ricotta.

Bacon Cheddar Crustless Quiche

Ingredients

1 teaspoon butter
5 pieces of thick cut bacon
8 ounces (224 g) cheddar cheese, shredded
4 large eggs
1 1/2 cups heavy cream
1/2 cup water
1/2 teaspoon ground black pepper

Directions

  1. Preheat oven to 425 degrees F. Grease a 10-inch pie plate with the butter. Place pie plate onto cookie sheet (to prevent spills while cooking).
  2. Slice bacon into 1 inch pieces and cook in a skillet over medium heat until golden brown. Drain on a plate lined with paper towels.
  3. Sprinkle bacon evenly into prepared pie plate. Top with shredded cheese.
  4. Crack the eggs into a blender and blend on “stir” setting. Add cream, water, and pepper and blend just until combined. (Alternately, whisk by hand in a medium bowl.) Pour into pie plate, over bacon and cheese.
  5. Bake at 425 degrees F for 35 – 45 minutes, or until set in the middle (not jiggly when removed from the oven). Cool for 10 minutes or longer on a cooling rack before slicing.

Yield: 6 servings

Nutrition info: 463 calories, 3 g carbs, 18 g protein, 42 g fat; RDA: 25% riboflavin, 28% vitamin A, 14% vitamin D, 31% calcium, 35% selenium.