Where have all the Carbs Gone? – The Keto Diet

by Roki Prunali

Even if I’m not planning on immediately jumping on the bandwagon, the rumblings of a new diet trend never fail to perk my ears up. And I will tell you: as an adult woman, I’ve heard nary a new diet trend that doesn’t kick off by admonishing carbohydrates. There are lots of different methods of dieting around the world, but if there was a universal language that united us all, the greeting would be, “Carbs are the devil.”

I ask; how is this logical. I live in the mecca of carbs, literally surrounded by pizza and pasta and freshly baked bread everywhere I go. Coincidentally, also everywhere I go are beautiful, perfectly-preserved and very slim Mediterranean women seemingly stuffing their face with the aforementioned pasta without a consequence to be had. So, you can see why it would be hard to live in Italy and believe all this anti-carb when so much evidence to their benefits surrounds me every day.

I must admit, my nutritionist has, more often than not, warned me of the dangers of the dreaded Carbohydrate. When I was pregnant, I was told to stay away from pasta and gelato because of my glycemic levels. Hello?? Pasta and gelato? I was pregnant! Left dumbfounded by this methodology, to this day when I come across a fad diet designed around lower carb intake, my interest is piqued.

The Keto Diet has been trending in 2017, and it seems not to have lost its steam for the year ahead. Its number one rule is cutting back the carbs. Seeing as my diet already follows this dull regime, I thought I should investigate further.

What is the Keto Diet?

Most importantly, if it is a low carb diet, where do our bodies get the energy? The Keto Diet (also known as the Ketogenic Diet) sustains that the body produces ketones in the liver to be used as energy. A diet high in carbs allows the body to produce glucose and insulin. Normally, our bodies use this glucose as primary energy; hence our fat intake is not needed and therefore stored for later use. But, by lowering our intake of carbs, the body enters a state of ketosis, which is a natural process the body initiates when food intake is low. Circling back, the body then produces these ketones, which are produced from the breakdown of fats in the liver. Instead of starving ourselves into this metabolic state, we hold off on those carbs.

However, unlike its rival diets, the Keto Diet is high in fats. Think 70% fats, 25% protein and 5% carbohydrates. So up that high-fat dairy, including the butter and our all time favorite: avocado. Actually, now that I think of it, this diet is perfect for my husband; he insistently badgers me about the importance of butter and cheese as the foundation of his food pyramid. Who would of thought?

Want to test it out for yourself? Try this recipe to get your gears going.


Meat Sauce
1 pound of ground beef
1 cup of raw spinach
½ cup of tomato sauce

Ricotta Mixture
¼ cup of mozzarella cheese
¼ cup of grated Parmesan
¼ cup of ricotta cheese
3 tablespoons of heavy cream
½ teaspoon of Italian seasoning

Cauliflower Layers
1 pound of riced cauliflower, cooked
2 eggs
½ cup of mozzarella
¼ cup of grated Parmesan
Seasonings to taste to your choosing (garlic, salt, pepper and Italian seasoning)

Preheat oven to 375°F

Brown the ground beef in a skillet, drain the fat and add the tomato sauce and raw spinach. Reduce heat and continue until the spinach is cooked. Set aside.

To make the cauliflower rice, place cut up cauliflower into a food processor, until finely chopped. Heat olive oil in a pan and then add the cauliflower. Cook for about 8 to 10 minutes. Mix in the eggs, mozzarella, grated Parmesan, and seasoning with the cauliflower into a large bowl. Spread this mixture thinly into a cooking pan lined with a baking sheet. Should be about ¼- ½ inch thick. Cook for 15 minutes or until golden brown in the oven. Once cooled, cut it into two halves

For the ricotta mixture, place the ricotta, grated Parmesan, heavy whipping cream and seasoning in a bowl together. Mix evenly and set aside.

In about an 8 x 8 baking dish, place the first layer of cauliflower. Pour half of the meat sauce on top of the cauliflower layer. Dollop additional tomato sauce if desired. Also pour half of the ricotta mixture on top of the meat layer and sprinkle ¼ cup of mozzarella. Place the second layer of cauliflower and follow these last two steps.

Bake for 20 minutes then broil for 3 to 5 minutes.



Keto Diet

Source of photo Hey Keto Mama

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