Goat Cheese & Spinach Stuffed Chicken Breast With Caramelized Onions + Mushrooms
This restaurant-worthy recipe will be a sure-fire hit at your next dinner party. It looks fancy but is surprisingly easy to make.
Inside the tender chicken breast is a savory spinach and cheese filling. The sauce takes on the flavor of the caramelized onions and mushrooms, making a tasty main entree.
Whats not to love about chicken breast topped with Ranch dressing, mozzarella cheese, and crispy bacon?
Heres a hint: nothing!
This recipe concocts a succulent baked chicken that is juicy on the inside and crispy on the outside.
While Ranch and bacon arent the first things that come to mind when thinking of fancy garnishes, they totally work here.
Finish with a dash of fresh parsley, and you have some comfort food that looks like the star of the show.
Top 10 Best Foods For Keto
When choosing the foods to consume when on keto, you must remember that they have to be high in fat and low in carbs. Its important to choose healthy fats, since a diet high in certain types of fats can increase risk of heart disease. You also must consider foods that meet your dietary requirements.
Here are the top ten keto foods as listed by experts:
Chia Seeds And Flaxseed
Whitmire recommends these because they offer omega-3 fatty acids. Getting more of these fats will improve the ratio of omega-6s to omega-3s you consume, which some research suggests optimizes health, she says. For example, an article published online in September 2016 in the journal Open Heart cited research that linked consuming more omega-3s and fewer omega-6s to a lower risk of insulin resistance the hallmark of type 2 diabetes and obesity, among other protective health benefits. The USDA says 1 oz of chia seeds has 138 calories, 5 g of protein, 9 g of fat, 12 g of carbs, and a whopping 10 g of fiber . And also according to the USDA, 1 tbsp of ground flaxseed has 37 calories, 1 g of protein, 3 g of fat, 2 g of carbs, and 2 g of fiber . Just be sure to buy ground flaxseed so your body can absorb the omega-3s.
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What Is The Easiest Way To Start Keto
13 of the best keto foods that keep you full
- Mushrooms are a very filling vegetable.
- Sauerkraut is rich in filling fiber.
- Coconut yogurt can promote satiation.
- Green pesto has an amazing fiber content.
- Sardines are incredibly healthy.
- Add eggs to your diet .
- Make sure you are consuming full-fat dairy.
How Much Fiber Should I Eat On The Keto Diet
As a starting point, women should be aiming to consume at least 25 grams of fib er a day, with men targetting 38+ grams, thats according to the Academy of Nutrition and Dietetics recommendations.
Historically, our hunter gatherer ancestors were likely eating 100 grams or more of fiber per day, so 25-38g really isnt too much.
By comparison, the average american typically eats around just 16g per day!
Fib er is a key element to your diet, and comes in two forms, soluble and insoluble. Neither of them are absorbed by your body directly, but are key to digestion and can aid weight loss.
- Soluble fib er is as the name suggests soluble in water. It turns into a sort of gel once eaten and swells as it passes through your digestive system. It has a range of benefits including control of blood sugar levels and lowering cholesterol, slowing down digestion and increasing your sense of fullness after eating.It gets digested by bacteria in your colon, feeding your micro-biome for a healthy gut. Its found mostly in fruits, vegetables, grains and legumes.
- Insoluble fib er doesnt dissolve and pretty much stays intact as it passes through your body. Its crucial for healthy intestinal health and good digestion, especially for keeping you regular. This type is found mostly in nuts, seeds and grains.
I wouldnt get too bogged down in focussing on getting the perfect ratio of these two, just focus on increasing your total dietary fiber intake and eating fiber from a variety of sources.
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Protein On Keto: How Much Should You Eat
The keto diet is known for being a very low-carb, high-fat way of eating, but what about protein? Experts say protein should be consumed in moderation on a keto diet, but what exactly does that mean? Exactly how much protein should keto dieters eat?
In this article, well answer those questions and many others surrounding protein intake on a keto diet. By the time youre done reading, you should have a clear understanding of your unique protein needs.
Before we dive into the nitty-gritty, lets first cover some basics.
Tuna Melts Zucchini Boats
Sandwiches are tricky for keto diets, but this dish provides a tasty solution.
For this clever keto sandwich recipe, youll use a halved zucchini instead of bread to save on carbs.
It looks like tuna melt flatbread, with lots of melted gooey cheese on top.
Slice and serve on a plate for a simple appetizer, or prepare for a tasty lunch thats easy to divvy up. The options are endless.
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Cheesy Keto Cauliflower Bread Sticks
Not only does cauliflower make the perfect substitute for rice, but you can also concoct a delicious crust out of it.
These cheesy keto cauliflower breadsticks are the perfect finger good to serve at parties and are easy to whip up to boot.
Use cookie cutters to create fun, festive shapes for the holidays, or keep it classic and cut them into strips.
Serve with your favorite marinara sauce, or top with pepperoni. This recipe is versatile, so have fun with this one.
If you love Buffalo chicken wings , youll love this recipe.
Though you typically coat meatballs in flour, thats not the case with these bad boys.
Instead, youll use almond flour to help give the traditional texture, minus the carbs.
This recipe creates a delectable, savory pulled pork that comes together quickly with a little help from the Instant Pot, that is!
Each bite is jam-packed full of flavor, thanks to the 8-10 hours of marinating.
Luckily, after that, you dont have to do anything except throw the ingredients in the slow cooker and forget about it!
What Kind Of Fats Are Ok
Since fats make up 75% of dietary macros, theyre obviously a vital aspect of the ketogenic diet.
There are four types of ketogenic-approved fats:
For many years, experts believed that consuming too many saturated fats could potentially be linked to poor cardiovascular health.
More recent research has shown that there is no direct link between saturated fats and cardiovascular health and that these fats may be beneficial for your body.
Some saturated fats also contain medium-chain-triglycerides , which the body converts into energy for enhanced physical performance and accelerated fat loss.
MCTs are commonly found in oils such as coconut oil and MCT oil.
Now, lets get into which foods youll be enjoying most often on the keto diet, which foods you can eat occasionally and which foods are off limits so you can get started on your very own ketogenic diet meal plan.
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Starchy Vegetables And High
Starchy vegetables contain more digestible carbohydrates than fiber and should be limited on the ketogenic diet. These include corn, potatoes, sweet potatoes and beets. Limit high-sugar fruits too, which spike your blood sugar more quickly than berries and have more carbohydrates .
Carb counts for high-sugar fruits:
- Banana : 24 g net carbs
- Raisins : 21 g net carbs, 22 g total carbs)
- Dates : 32 g net carbs
- Mango : 22 g net carbs
- Pear : 21 g net carbs
Carb counts for starchy vegetables:
- Corn : 32 g net carbs
- Potato : 33 g net carbs
- Sweet potato : 20 g net carbs
- Beets : 14 g net carbs
The Best Keto Foods To Buy Online And Save Time
Ambassador spotlight Julie Scholten
Online food shopping makes keto way easier and can save you time. To simplify your keto life, check out these 10 keto foods to buy online.
Many keto followers will find themselves pressed for time at some point in their keto journey. All that researching, meal planning, grocery shopping, and cooking involved in following keto is bound to leave your schedule full to the brim. Luckily, online shopping can help you save time. Plus, you could even end up saving money!
With online food shopping now booming, youll find quite a few great keto foods to buy online. From bulk staples and specialty items to online delivery services, staying keto has never been easier thanks to the internet. If youre wondering which keto foods to buy online, consider starting with these 10 items.
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What Is The Keto Diet
Before we go further, let us remind ourselves of the keto diet. This is a diet that focuses on consuming a lot of healthy fats, moderate proteins, and very few carbs . It is one of the most effective weight loss diet plans.
The science behind it is that it makes you get more calories from fat than from carbs. As a result, it depletes the body of its carbohydrate reserves, making it break down stored fat for energy. The process leads to the production of molecules called ketones .
The body uses these ketones for fuel. This fat-burning process has been linked to weight loss for some people . You must note that there are two types of the keto diet the Standard and the Cyclical Ketogenic Diet. It would help if you talked to your nutritionist before settling on either for more insight on their insight on weight loss.
What Should Be On Your Keto Diet Food List Heres A Guide
If youre on the keto diet, then you know that one of the hardest parts is figuring out what to eat. It can be tough to find foods that are high in fat and low in carbs, but its not impossible. Its important to have a variety of keto-friendly foods on hand so that you can make quick and easy meals that fit your diet. Heres a guide to help you build your keto diet food list.
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Top 10 Foods To Eat On The Keto Diet
So.what exactly can you eat on keto?
Its a fair question! Maybe youve got a handle on some keto basics and want to figure out how exactly it would look when its time to go grocery shopping. Or maybe youve been around the keto block a few times, but need a refresher to get out of a rut.
Here are some reliably keto foods and ingredients that are delicious and incredibly useful to keep around in a keto kitchen!
Easy Keto Chicken Cordon Bleu
Who knew this restaurant staple could be so easy to recreate at home?
Cordon Bleu is the perfect mashup of ham, chicken, and Swiss cheese that gives you a burst of savory flavor in every bite.
This version keeps it nice and simple. So, instead of stuffing the chicken breast with the filling, youll just layer it on top.
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Spinach Artichoke Chicken Casserole
Who doesnt love spinach dip? Every Super Bowl Sunday, I know I look forward to indulging in the classic game-day snack.
With this recipe, youll recreate the classic dip in meal form. And best of all, this keto dish packs a punch of nutrients from all the spinach.
With gooey mozzarella melted on top, this dish tastes like a lasagna mashed together with chicken florentine in the best way possible.
Hemp Flax And Chia Seeds
These three types of seeds have special nutrient profiles that deserve to be highlighted separately from the previous category.
For starters, all three contain larger amounts of protein than most other seeds.
One ounce of hemp seeds contains 9 grams of complete, easily digestible protein and up to 50% more protein than some other seeds .
Research also shows that the fats found in hemp seeds may be very effective at diminishing symptoms of premenstrual syndrome and menopause (
23 ).
Regardless of this, both chia seeds and flaxseeds are healthy. They also make great substitutes for eggs in baking, which is just one more reason to give them a try.
Summary
The seeds of hemp, chia, and flax are richer in protein and ALA than most other seeds. Flaxseeds and chia seeds are also great substitutes for eggs in recipes.
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Soda Isnt Allowed On Keto But Unsweetened Sparkling Water Is A Great Choice
The keto diet often marks a drastic shift in eating habits. If you are a soda drinker, youll have to get it out of your diet completely, says Herrmann. It may be tough to do at first, but these are packed with sugar, and eating less of the sweet stuff will benefit your health, regardless of whether youre on keto, he says. In fact, drinking soda has been associated with greater odds of dying from cardiovascular disease, according to a Circulation. Ultimately, youre making a march toward a healthier pattern of eating, so working with a registered dietitian whos knowledgeable in the keto diet can help you figure out how to cut back and replace it in your diet.
Because its carb-free, diet soda is technically an okay option. But sparkling water is an even better choice when you want that fizz, since it doesnt even contain the artificial sweeteners present in diet drinks. These sweeteners may stimulate appetite and increase the risk for weight gain, per a study published in March 2014 in the American Journal of Clinical Nutrition. Choose naturally flavored but unsweetened versions of sparkling water, like those from brands LaCroix or Waterloo. Both have zero grams of carbs.
% Of Your Diet: Healthy Fats And Non
- Veggies: leafy greens, broccoli, brussels sprouts, cauliflower, asparagus, bok choy, zucchini, bell peppers, white mushrooms
- Healthy fats: flaxseed oil, MCT oil, coconut oil, olives, olive oil, organ meats, tallow, omega3 egg yolks, nut butter, avocado oil, almonds, macadamia nuts, walnuts
- Animal fats: fish , organ meats , lamb, shellfish , ghee
- Nuts and seeds: sugar-free nut and seed butter , pecans, cashews, pine nuts, sunflower seeds, flaxseed, brazil nuts
- Other: 100% dark organic cocoa powder or chocolate, spirulina, almond flour, mineral water, tea or coffee , unsweetened nut milk
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Know The Carb Counts And Serving Sizes Of Foods
Most low carb diets only allow for 20 to 50 grams of carbohydrates per day. Because of this, it is essential that people following low-carb diets choose foods that have a lower carb count but a high nutritional value per serving.
The foods in the quantities listed below all contain approximately 15 g of carbs:
- 1 tennis ball sized apple or orange
- 1 cup of berries
- 1 slice of bread
- 1/3 cup of cooked rice
While the foods listed above all contain roughly equal amounts of carbohydrates, they are not all nutritionally equivalent. The dairy products on the list contain protein and vital nutrients, such as Vitamin D and calcium in addition to the carbohydrate content.
The fruit and vegetables also contain essential vitamins and minerals. Choosing whole-grain varieties of bread and rice will provide more nutrients than white varieties, even though the carb content is similar.
Starchy Vegetables And Sugary Fruit
Since carbohydrates and sugar must be restricted, both of these naturally occurring sources must be limited in tight moderation to maintain ketosis. Starchy vegetables contain more carbohydrates than others, namely corn, potatoes, beets and yams, among others. On the other hand, some fruits are inherently sweet and can impede your progress towards ketosis you’ll need to cut bananas, mangos, pears, and raisins altogether.
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Crispy Low Carb Keto Cauliflower Bites
Cauliflower is my secret weapon when it comes to vegetarian keto recipes. Thats because it takes on flavor easily and crisps up nicely when baked.
If youre looking for an alternative to chicken wings, this recipe provides a healthier twist on the game-day staple.
The cauliflower gets coated in almond flour and parmesan to create a tasty, crispy crust full of flavor.
Serve with celery and blue cheese dressing on the side, and these will go like hotcakes.
Okay, butternut squash is a bit higher in carbs than other veggies, but this recipe is worth including on the list because its so darn scrumptious!
The squash soaks up the bacon grease as it cooks, adding loads of flavor to every bite.
This meal would make a great side dish to serve at Thanksgiving or during the holidays. I know I would be going back for seconds.
This is such an easy recipe to throw together, and you probably already have a lot of the ingredients in your fridge.
The broccoli brings the green to the meal, and the onions and pepper bring some savoriness.
Dont skip out on marinating your chicken beforehand if you want to unlock even more flavor in this easy keto recipe.
List Of Foods You Can’t Eat On The Keto Diet:
- Starchy vegetables and high-sugar fruits
- Sweetened yogurt
- Honey, syrup or sugar in any form
- Chips and crackers
- Baked goods including gluten-free baked goods
Don’t get too discouraged. Dietitians Stone and Laura Dority, M.S., RD, LD, with Keto Knowledge LLC, say that no foods are really off-limits on the keto diet. It’s about total carbohydrate intake and how you choose to “spend” your carbs. Generally, you should stay under 20 to 40 grams of carbohydrates per day. “The exact amount needed to achieve ketosis can vary on the individual, though, with carb prescriptions ranging from 10 to 60 grams per day. This total is for net carbohydrates ,” says Stone.
Dority adds, “Individuals who are really active can eat more carbs than someone who is sedentary.”
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