THE COLD WEATHER IS HERE! HELLO CURRY! HELLO STEW! HELLO CASSEROLE!!!!!! I'VE MISSED YOU! (Totally was not meat to rhyme but I'm so glad it did)
This recipe is seriously so delicious, and even better, it is really good for you. We all know turmeric, and we all know how good it is for you! If you need a refresher though on why turmeric is the bee's knees, then check THIS LINK out!
There are a lot of misconceptions about the Ketogenic Diet. Most people think that the keto diet is eating tons and tons of fats, and that's simply not true. There are two types of Ketogenic Diet and both serve a completely different purpose.
Medicinal Ketosis is a ketogenic diet that was created to aid at improving cognitive function in those with impaired mental function. The brain is 80% fat, and when consuming high fat in a ketogenic diet, it provides the brain with a long and stable fuel source for the brain to function. It has proven beneficial for some epileptic patients in reducing seizures, and aiding memory retention in some Alzheimer's patients. A recent study confirmed that some alzheimers patients showed an immediate increase in memory retention after consuming just one tablespoon of coconut oil.
Pretty impressive hey?! However eating large amounts of fat is not really condusive of fat loss when it comes to people using this diet for weight loss. The idea of the Ketogenic Diet is that your body is able to burn fat for energy - ergo - when you run out of consumed fat, your body will begin to access stored body fats for energy. Well - if you're consuming large quantities of fat, that doesn't always happen. Some see weight loss, and some see weight gain and some, well they see no difference at all! And while some see great results at the start, it often leaves people in a weight loss 'stall' because they're eating too much fat to give their body the opportunity to switch over to burn the bodies sources.
However, there are some really large down sides to following a high fat ketogenic diet for long periods of time. For one, it can be hard on the kidneys in those who have impaired kidney function, and is also proven to cause issues with eye sight in others as it can constrict arteries. And of course, we can't forget that not consuming adequate protein will result in Lean Body Mass wastage, Organ Wastage and hair falling out. There is no guarantee the weight you are losing on a high fat ketogenic diet is actually fat loss, because without adequate protein intake, the body will burn muscle, and if this goes on long enough - eventually Organs. You can read more about the science of high fat vs high protein ketogenic diets at www.ketogains.com
Then there's Keto for weight loss, which is Nutritional Ketosis. This ketogenic diet was created for weight loss, to ensure that the weight that is lost is actually FAT loss, and not muscle wastage. Nutritional Ketosis is low carb, moderate fat and high protein and operates on the principle of 'carbs as a limit, protein as a goal and fat as a lever'. This means you eat adequate protein to ensure no LBM wastage, minimal carbs to ensure ketosis, and then moderate fat which you can use as a lever. If you eat less fat in a day, then your body will switch to burning stored body fat sooner, if you consume more fat, then your body will be delayed in burning body fat.
In addition, Protein holds more nutritional density than Fat. This means that you are getting more micronutrients and nourishing your body more thoroughly on a high protein keto diet, than you are on a high fat keto diet. Remember - just because you are thin, it doesn't mean you are healthy. For people wanting to lose weight, the goal should be regaining health just as much as it should be fat loss.
So there are the basics of the ketogenic diet. I should actually just do a keto blog - which I will get around to one day. But for now, this is why one serve of this meal is 3 chicken drumsticks. Protein.
In order to get your macros for this meal, you need to put your thinking cap on, and admittedly some of this will be a guessing game when it comes to the sauce. For myself, I entered 'one serve' of coconut cream into my macro tracker, and then made sure I put minimal sauce on my plate just to be safe.
So! get those scales ready, and get ready for some serious delicious ness. As per usual, write a comment below and let me know your thoughts!
If you are after some support/more information for a ketogenic diet, join the facebook group 'Wholefood Keto' - just click HERE.
Recipe
Time - 1.5 hrs -
Serves - 2 -
What you need:
Casserole Pot
Tablespoon Coconut Oil
6 Chicken Drumsticks
1 Red Onion
1 Small/Medium Sweet Potato
1 can AYAM Coconut Cream
1 flat teaspoon Turmeric (Higher Cucurmin % the better)
1 flat teaspoon Curry Powder
1/2 teaspoon Cumin
1 teaspoon Oregano
2 cloves Garlic
1/2 Stalk Lemongrass thinly sliced
juice of 1/2 Lemon
1 Bunch Broccolini
Salt & Pepper
What to do:
Heat the casserole pot, add coconut oil, onion & Garlic and saute until tender and translucent.
Pour in coconut cream, and add Oregano, Cumin, Curry Powder, Turmeric and Black Pepper and stir until completely yellow. Add the chicken drumsticks, sweet potato and lemon grass and mix until thoroughly coated.
Let simmer for 40 minutes with the lid on.
Cut broccolini into thirds and add to the pot and keep the lid off and simmer for an additional 15 minutes. Add Lemon Juice and salt and pepper to taste and serve.
One Serve contains 3 chicken drumsticks, half a bunch of broccolini which is about 3-4 spears, and around 40 grams sweet potato depending on the size of the sweet potato you choose.
Delish!
