One Pancake to Rule Them All

Keto Girl Pancakes

 

Hello fellow ketoers, it’s been a while since I’ve posted. Most of this has been for lack of inspiration, but through some recent cooking experiences, I think the blogger’s block is gone.

And to kick off a new set of recipes, I thought I’d share with you my recent favorite recipe, The Best Keto  Pancakes in the world.

Pancakes have always been a favorite of mine. When I was little, my nana would make them for me from a box in a pan with a ton of grease to the point when they were “crispy around the edges”. My mom would refused to make them that way, thinking that the fat in the grease would clog my 3 year old arteries. Of course, mom was a product of the low fat high carb craze of the time, and somehow miraculously stayed thin through that crazy time.

As a teenager, I learned the dangers of high carb diets, so despite my love for them, I generally stayed away from them. However, three or four times a year, I’d whip up a batch and devour them with a smile on my face. Pancakes are definitely a favorite “comfort” food of mine.

As a ketoer the last few months, I have been very intrigued by various recipes and have tried a lot of “low-carb” versions of famous high carb foods. I tried the cream cheese pancakes, made primarily of cream cheese and egg. I found them to taste very… ummm…. cream cheesey and eggy…. for lack of better words. I literally felt like I was eating cream cheese eggs. Not a fan. And then I tried mostly almond flour based ones. And they tasted very gritty and grainy. Much more like a “health food” than a “comfort food”.  And then I’ve SEEN recipes for other pancakes with 50 low carb ingredients that I’ve never heard of and would not be able to buy at my local grocery store. Sorry, but I am a human, and if I crave pancakes, I can’t wait for my amazon order of low-carb foods to arrive in 2 weeks… I want pancakes NOW.

And so, after several attempts, I have found my absolute new favorite recipe for pancakes. And I’m going to make a bold statement: I like them better than high carb pancakes!

No crazy ingredients. These pancakes call for things that almost every ketoer probably already has.

Basic Ingredients:

  • 4 eggs
  • 1 cup of almond flour or meal
  • 1 brick of cream cheese

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You can make these pancakes with just these ingredients. However, I add a little more to them to make them tastier.

Full ingredient list:

  • 4 eggs
  • 1 cup almond meal/flour
  • 1 brick cream cheese
  • 1 TBS vanilla (in the picture it looks like vodka, don’t get too excited. That’s homemade vanilla extract!)
  • 2 TBS Sugar Free Caramel Syrup
  • 1 Tbs Butter
  • 1 tsp cinnamon

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Directions:

  1. Measure out all the ingredients and blend them together. I used a magic bullet (it didn’t quite fit, but I mixed it up in two batches). You could use a hand blender or a food processor. A blender might be more difficult because a a lot of the ingredients are solid or semi-solids and may not mix well.

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2. Put a BUNCH of butter in a big skillet or griddle, and turn the burner on a medium heat.

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3. Once the butter has melted, put the pancake mix in. I make each pancake about 3-4 Tablespoons, about the size of the head of my spatula. These pancakes stay together pretty well, but still break occasionally, especially if they aren’t ready to be flipped yet. The pancakes aren’t ready to be flipped for 3-5 minutes. Once they bubble up, like regular pancakes, you can flip them. This is one of the reasons I prefer this recipe over the cream cheese and egg only mix, because it was impossible to tell if the pancakes were ready to be flipped or not.

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Above, is what the batter looks like when you first put it in the pan. Below, you can see what the flipping process looks like. The ones on the left were just flipped, and the ones on the right are ready to be flipped.

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5. Top with your favorite toppings. I like making my own whipped cream and then adding a couple of Tablespoons of low/no carb syrup.

 

Carb facts for this batch are below. In the picture, there are 5 pancakes. The batch makes about 30. So the myfitnesspal information is for 1/6 of a batch.

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Keep Calm, Keto On, and Enjoy!!! 🙂

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Keto “Mock”Griddles

I love breakfast foods, but when eating a low carb diet, breakfast foods can sometimes get old. Here’s a recipe with bacon and eggs that won’t bore your tastebuds. Without any further ado, The Keto “Mock”Griddle.

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Ingredients for the bun:

  • 1 egg
  • 1 cup almond flour
  • 1/4 cup of Vermont’s Sugar Free Syrup (Found in the diabetic/sugar free section of the grocery store
  • 6 quirts liquid sweetener
  • 1/4 cup water

Put the almond flour in a small mixing bowl.

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Add the syrup and mix.

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Add the water and mix.

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Add the egg and mix.

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Add the sweetener and mix.

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Put half a tablespoon of butter in a skillet on medium heat and let it melt. Pour a small amount of the mixture into the pan and let it cook for about 5-6 minutes.

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Flip over for 2-3 more minutes on the other side.

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Continue to do this until all of the “buns” are made. On top of your buns, add your favorite breakfast ingredients. I had bacon, egg, and cheese. You could omit my ingredients and add your own. I’d like to try sausage on mine next. Adding sauted onions might be nice, too.

Here are the nutrition facts for 1 MockGriddle with 2 slices of bacon, 1 egg, and a little cheese. Only 6 next carbs!

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Here’s the nutrition facts for 1 part of the bun.

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Enjoy!

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Grocery Store Trip

These aren’t the only things I will eat this week, and some things may take me months to finish. However, I thought it would be good to share with you guys a little bit of how I grocery shop and what kinds of things I keep around. Notice: lots of raw things, less pre-packaged stuff… 🙂

Tips for Starting Keto and Bonus Update

It’s about the time of year when people start re-evaluating their New Year’s Resolutions. We start to ask ourselves questions like, “Do I really need to give up smoking, I’ve already been doing it for 20 years, the damage is done, right?” “Is it realistic to put  50% of my income toward debt so I can be out of debt by the end of the year?” and “Can I really make it to the gym that early and workout for that long? And in the end, is losing a pound per week worth it?”

For most people, New Year’s resolutions means you start something on January 1st or maybe the 2nd, and you stick with it for the entire year. According to the United State’s government, three of the top thirteen resolutions made in the United States are directly related to eating healthier, losing weight, or getting fit. And According to the New York Times, “Losing weight and getting fit” and “eating a healthier diet” are two of the top ten most broken New Years resolutions.

So, if you made a resolution to get healthier, lose weight, eat better, go to the gym more, etc, you are not alone.

You are also not alone if you feel like giving up! Only twenty percent of people that begin a new diet plan are keeping that plan at the three month mark!

A lot of people have already been telling me that keeping their New Year’s resolution in difficult. I thought I’d explain some of these best reasons to at least try Keto for 30 days.

  • Fat keeps you full. If you aren’t eating fat, you’re eating either carbs or protien. Protein will keep you full better than carbs, but not as much as fat. Also, too much protein will be converted into carbohydrates in your body, so if you eat excess protein, it’s almost as bad as eating carbs.
  • On the other hand, Carbs make you hungry. It’s not just that fat will keep you full, it’s that carbs add to your hunger. Check out our trusty sugar addiction chart below. Keep in mind that all carbohydrates are just strands of sugar that once they enter your body, are broken down into simple strands of sugar, not much different than a dum-dum sucker of slice of pecan pie. The more carbs you eat, the more you’ll want to eat. So, if you are on a low-fat, high carb diet like the American Heart Association recommends, you’re going to be hungry all the time.
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  • “Low Fat” foods replace fat with sugar to add flavor. Do I need to say more?
  • Insulin spikes leads to food storage. When you eat carbohydrates and your body has enough energy for the time being, your body will store the carbohydrates as fat. Boy doesn’t that make a banana split sound awful?
  • Weight loss is quick. Studies have shown that women that lost weight quickly, were more likely to stick to their diets than women who did not.

So now you might be a little more interested in keto verses the American standard diet of a low fat, high carb diet. Here are some steps to get you started out.

  1. Read as much about Keto as you can. I could reiterate a lot of information that has already been written, but it’s just not necessary.  Here are a couple of links to some very helpful resources: Keto in a Nutshell and r/keto’s FAQ page. 
  2. Calculate your “Macros”. This is just a fancy word for the numbers you want to get as close to possible each day. For most people, you will want to have about 5% or less of your diet coming from carbs, 30ish% coming from protien, and 65ish% coming from fat. This calculator is amazing. It takes into consideration your age, height, weight, gender, body fat percentage, activity level, and how much you want to lose. 🙂
  3. Keep track of what you eat. Find a way to keep track of what you are eating. All day. Everyday. Count everything, because everything counts! My Fitness Pal has an online site that can help with this, as well as an App. The best part is, it’s free.
  4. Connect with people doing keto. Thankfully for introverts, you can do this on your laptop. http://www.reddit.com/r/keto is an excellent site for support and help for those that are excited about doing keto. You will not be a stranger there.
  5. Remember to drink lots of water. A gallon of water a day is not too much on this diet.
  6. The Keto Flu will come. The first week, as your body adjusts to not using carbs and begins to use ketones, you will probably start to feel crappy. It’s normal and expected. It lasts 1-3 days at most

Most importantly, don’t give up. This diet will make you feel more energized. You will likely sleep better at night. Eating healthy has more benefits than just looking good.

As Promised: a Bonus Update:

4 months into Keto and I’ve gone from wearing tight Xtra-Large clothing to comfortably wearing mediums!!!

My body fat percentage has gone down 12%

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For comparison:

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No wonder I feel better about myself!

A long overdue update

Ok, before this post starts, I probably should apologize for the lack of postings lately. It is not because I have fallen off the keto wagon, but because the holidays are extremely busy. My husband and I have to travel a lot for the holidays. Additionally, I had to pick up more than a few extra shifts at work to help my co-workers get some time off.

I also feel really guilty that I haven’t finished my “one week of keto” posts yet, but that will get done this weekend.

An update on how I’ve been doing. I’m down to 145 pounds now. That’s 28 pounds down!

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This is me at about 100 days of Keto. I’d dropped about 26 pounds at this point. I’m also rocking my new Doctor Who gear my hubby got be for Christmas. I never imagined being able to fit into a size Medium. Especially while I was in the 140 range. I think that I’m putting on a lot more muscle.

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For Comparison…
(The pictures are all taken within a week or so of the date it’s listed at)

Right now, I am holding strong at 145. I kept my diet over Thanksgiving and Christmas! My family has been really supportive of this lifestyle change and have even inquired about it themselves. My sister and mom began the keto journey this last week. Every time there was a family gathering, my family made sure there was food I could eat there!

So, in case you were curious, I am still ketoing on. It’s just been difficult to take the time to write down what’s been going on.

One Week of Keto: Tuesday

I know I’m posting this late. Monday through Thursday are rough times for me to get posts in, because I normally work 40 hours between 6:00 am on Monday and 11:00 pm on Thursday. However, this week, I worked a little more on Wednesday, giving me an 18 hour workday. Anyway, posting wasn’t as high of a priority as sleeping, so I decided to save my Tuesday and Wednesday posts until this morning.

Tuesday

Water: I was able to consume around 120 oz of water today. This was spread throughout the day starting at about 9 and ending at about 11.

Exercise: I had several errands to run, so my normal “running” was cut a little short. Rather than decide not to do anything at all, I went ahead and ran a mile and half in 18 minutes. Not the best cardio workout… but definitely better than nothing!

FOOOOOD:

For breakfast I ate some toffee fat bombs at about 11:00.

For lunch, I had a ham, lettuce, mayo and cheese wrap with a side of Fiesta Chicken.100_2367

 

Dinner was cucumbers and fat bombs, like the day before. 100_2354

 

I didn’t plan this into my day, but after work I did go out with some co-workers. I had an order of buffalo wings (which I only ate half of). This isn’t a regular thing that we do. However, before Keto, I probably would have considered this a “special occasion” and eaten whatever I wanted. Instead, I stuck to the guidelines of my diet and stayed on track!

When a Calorie isn’t just a Calorie

Imagine with me, what the first people ate. I personally believe that these people were Adam and Eve, but no matter what your beliefs on who these people were, I bet we can agree on most of what they ate. They ate vegetables. They ate animal products like eggs and milk. They ate beans and nuts and legumes of all kinds. They probably ate some berries and maybe some other fruits.

I think we could probably think of somethings that they didn’t eat. They probably didn’t water down their milk and add sugar for flavor. They probably didn’t have a way of making bread. They probably didn’t fry potatoes. They didn’t eat donuts for breakfast and pie before bed.

Before Keto, I would naturally eat somewhere between 1500-1800 calories a day. Sometimes more, few times less. Now I struggle to even get to 1200 because I’m full from all the fatty foods I eat.

I used to think that a calorie was a calorie and I could just cut calories and lose weight. And then I started following this guy named Sam Feltham. Sam knew that there was a difference between 1500 calories of protein and fat and 1500 calories of carbs. What Sam didn’t know, is that the results of his study convinced me that the Ketogenic life was a better life to live.

Sam set out to eat almost 6,000 calories per day of ketogenic type foods. He ate a low-carb, high fat diet of at least 5,800 calories every day. He had calculated that if a calorie were a calorie, based on his intake and output, he should have gained about 16 pounds. However, after 21 days, he only gained three pounds~! He also lost over an inch on his waist, even with eating such a huge surplus of food!

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5,800 calories per day on a low-carb, high fat diet
(http://www.dietdoctor.com/overeating-carbs-worse-overeating-lchf-diet)

He then replicated the experiment by eating a low-fat, high carb diet. And the results were more what you’d expect. Eating 5,800 calories in a high carb diet made him gain the 16 pounds he was expecting. He also put on 3 1/2 inches on his waist.

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Twenty-one days of eating 5,800 calories in a low fat, high carb diet
http://www.dietdoctor.com/overeating-carbs-worse-overeating-lchf-diet

So, you tell me, do you still believe a calorie is a calorie? We already know that a high carb diet increases insulin production which increases fat storage. Now, we have visible proof that a high carb diet will make us fat.

What is frustrating to me is that we still perpetuate the idea that a high fat diet is bad for us. At the residential facility where I work, the cafeteria has had to revamp their menu due to government policies that restrict how much fat the residents eat. The other problem with this, is that when fat is taken out of foods like dressings or milk, it is replaced with sugar! So not only are we taking away the healthy fats which keep them full longer, we are adding sugar which will increase appetite and force the body to store fat.

Don’t do this to yourself anymore. Stop buying low-fat foods and opt for full fat. Don’t buy into the lie that all calories are created equal. Personally, I like to keep eating like the first humans did. More fat. More protein. Little to no sugar. After all, we no have evidence that a low carb, high fat diet is better.