The Ketogenic Diet has been getting some great attention from all over the world. And it is a lifestyle that I follow for six months of every year. For 12 moths of the year, our household is paleo, for six months of that 12, I follow Paleo Keto. Doctors and Holistic medicine practitioners have started to see keto for its health benefits and especially, weight loss. In simple terms, a ketogenic diet switches the body from burning stored glycogen (carbs) for energy, to burning fat for energy. So once the body has burnt the fat that has been consumed, it is more easily able to switch over to burn the body fat as energy resulting in dramatic weight loss for most. If you wish to research more about the Ketogenic Diet, I recommend clicking HERE and reading about it through Dr Josh Axe. He is a wonderful resource.
When it comes to the Ketogenic Diet, there are two major forms. Low Carb High Fat (LCHF) or Low Carb High Protein (LCHP). The difference is exactly what the name implies. One diet favours fat, the other favours protein. Following both of these methods will get you into ketosis, the differing point (and most important point being) that following LCHP helps you maintain your lean muscle mass, which helps you to burn fat long term, as muscle burns fat. Goes without saying that if you have more muscle, you will burn more fat. Following a LCHF diet is great in the interim. It will switch your body over to burning fat, but almost all people that follow this form of Keto hit a weight loss stall. You can't expect to lose fat, if you are consuming enough to be burnt and haven't left yourself with a deficit for weightloss. One of the main reasons I don't like LCHF is because fat is very calorie dense, but very Nutrient Depleted. In my eyes, the goal isn't just weight loss, it is regaining health, which comes to those who follow a low carb high protein practice due to the nutrient density of protein rich foods.
For LCHP, I highly recommend following Ketogains (they have a VERY knowledgeable group on facebook as well as a website) and reading the articles in their pinned post. There is a lot of valuable information sources there that are scientifically backed and blow the myth of 'too much protein won't put you into ketosis' right out of the water! What will put you into ketosis (metabolic state of burning fat) is limiting net carbs to under 25 grams per day. This has nothing to do with protein. You can get in touch with Ketogains HERE and start looking into the LCHP option... it's great just to familiarise yourself so you can make the most informed decision as to what suits you best.
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SO on with the show! This morning I woke feeling the need for something refreshing and something new and exciting! Normally my Keto mornings are either fasting, or I go for the easy option which is to make an Egg Wrap ( Recipe coming soon! ), but this morning had me craving something very different.
Looking at this picture, I assume you're thinking- pure decadence. I assume the because that's what I think when I look at it. So it will surprise you to know that this is super refreshing and not as thick and rich as it looks! The whole drink including the whipped egg white on top is c12, f15, p11. If you're new to keto, that means 12 grams of carbs, 15 grams of fat and 11 grams of protein. This is little high on the carb front when you think it only leaves you with 8 carbs for the rest of the day, but it's what helps this keto shake pack a punch nutrient wise.
Using Cacao in this instead of cocoa, means yes, it's a little bit more bitter than some would like, but if you're used to cacao, you are going to Love it. The main reason for using Cacao instead of cocoa is the intense nutritional density that cacao holds. The 6 grams of cacao used in this shake holds a massive amount of magnesium making it super great for helping balance electrolytes when in ketosis along with aiding in the basic function of every cell in the body. You could also add some cocoa if you prefer the taste to help it balance out the bitter ness, and the benefit being that cocoa has potassium in it which also helps with electrolytes. Even though it isn't AS nutrient dense as cacao, it still has it's benefits.
I'm pretty sure we all know that raspberries are good for us, but do you know how good? "Raspberries are an excellent source of vitamin C, manganese and dietary fiber. They are a very good source of copper and a good source of vitamin K, pantothenic acid, biotin, vitamin E, magnesium, folate, omega-3 fatty acids and potassium." This is why it isn't just a cacao smoothie! A serve of raspberries, holds an awesome 151 mg of potassium! That is absolutely awesome in general, however super awesome for when you are keto because you need to replenish electrolytes fiercely! Pairing the raspberries with avocado, means you are setting your brain up for a good functioning day! With all the healthy fats in avocado, monosaturated fats (single chain fat, which is the best source of fat to consume when it comes to fat!) Saturated fat and polyunsaturated fat, and the omegas in raspberries, this is a nutrition powerhouse that should put your brain on the best track for the day and aid in focusing memory retention!
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The trickiest part of this whole recipe is the whipped egg whites. My god. I went through 8 eggs getting these bad boys to look like this! I'm certainly not suggesting you put that much effort into it, but I was determined. The whipped egg whites on top make up the protein portion of this meal, so it is super important to have. Would also be a good idea to mix the whipped egg white through the smoothie so it goes all light and fluffy like a mousse! Let me know if you give it a go! ( I actually just gave myself an idea for a new keto recipe! thanks brain!)
So since whipping egg whites is a bitch, I'm going to give you a couple of tips.
1. Do not walk away from your egg whites while they're whipping! they can go from fluffy to over whipped EXTREMELY Quick!
2. Once you're whipping, don't stop production! The egg whites don't like it and they will deflate and separate.
3. Make sure every utensil, bowl, whisk and even your hands, are completely washed, clean and DRY! Eggs will not go fluffy if there is any dust or grease or water or ANYTHING near them that shouldn't be. They are super temperamental.
4. Add your stabiliser (Sugar haha no! But you can use lemon juice of cream of tar tar - which by the way is potassium) at the foamy stage! NOT AT THE START! My god that batch was a disaster!
5. Start whipping the egg whites on low, and once you reach the foamy stage and have added your stabiliser, THEN turn it up to full speed until you reach firm peaks.
6. Add Vanilla at the end and fold it through. If you really don't like not having a sweetness to the whipped whites, you can sprinkle with a little xylitol..... don't worry, I'll face the other way while you do it!
With those tips, I'm sure you'll do fine! lol well hopefully much better than I did! On a brighter note is I had a lot of left over egg yolks, So I made some Vegetable frittata for my kiddos which they loved! So that's a win!
Well, onward with the show now and I'll pop the super simple recipe below for you! As per usual, let me know what you think in the comments below! Happy Eating!
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Recipe
Serves - 1 -
Time - 10 Minutes - plus time to whip egg whites -
What you need:
For the Smoothie:
100ml Almond Milk
25g Frozen Raspberries
25g Avocado ( Half a Small Avocado )
6g Loving Earth Raw Organic Cacao (1 Tablespoon)
50g Nudie Plain Coconut Yoghurt ( The Vanilla has monk Juice)
1 Cup Ice
For the Egg White Whip:
2 Egg Whites ( Room temp preferred )
Mixer of choice
Stabiliser (Cream of Tartar or Lemon Juice)
Vanilla Bean Pod
What to do:
In a High Powered Blender ( I Use a Nutri Ninja, similar to Nutri bullet) add all of the ingredients for the smoothie section of ingredients, and blend until smooth and creamy. Place into a Jar or Glass of choice and place in the Refrigerator while making your egg white whip.
***Important Tip!!!!! Do not make the whip first as egg whites fall easily***
Make sure your bowl, spatula, whisk, even your hands are washed and dried thoroughly and no grease or dust remains anywhere! (Check out our whipping tips above)
Place your egg whites in the bowl for your stand mixer, and start whipping on a slow speed until foamy (big bubbles)
Once Foamy, add your stabiliser while the mixer is still running (I used lemon Juice, but cream of tartar works and also is made from potassium which balances electrolytes)
Turn up to full speed and mix until firm peaks and the mixture becomes glossy.
Take out from the mixer and add your vanilla and fold through.
You can pipe or spoon into your Glass or jar and Voila!
