Passionfruit & Pomegranate Snack Cup - Paleo, Keto, GF, SF, DF

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I have to admit, lately I've been kinda getting over the "meat and veg" part of my lifestyle. Don't get me wrong, I still love this way of eating, but every now and then, just like every one else mumma craves something a little more decadent, and a little more 'naughty'. I don't like naughty food though so this was something awesome to make that feels naughty ... without it actually being naughty. I just said naughty way too much... but I think you get what I mean yeah?

To be fair, this isn't exactly a 'recipe' because it is literally so super simple - it is more of a food idea to give you something else to hide up your sleeve for the days where your basic meals just won't cut it... or if you are perhaps having people over for dinner, and you don't want to miss out on desert. Although I think we are all old enough and ugly enough to hear the ugly truth - you can celebrate and catch up with people WITHOUT feeding your face - but - who am I to judge... if you would like something to take the edge off, or in fact celebrate by spooning delicious things into your mouth cavity, here it is. 

This differs from a lot of the other 'treat' keto recipes you'll find for a few reasons. The first one being that this sexiness in a cup jar thing, is actually quite nutritionally dense. This recipe doesn't rely on artificial sweeteners and fake flavours to make it tasty. The flavours come from fresh seed fruit (relatively low in carbs because they aren't generally foods you would sit down and eat 100's of grams of) and a Fermented Paleo Protein powder - I use RAW Fermented Paleo Protein Powder which you can get if you click HERE.  I urge you to please not choose a whey protein powder. Choose a plant protein powder or a flavourless beef protein powder. Dairy is a known inflammatory trigger when it comes to everyone's health, largely contributing to the rise in chronic health conditions around the world. Did you know - The countries with the largest dairy consumption, also have the highest reported cases of osteoporosis? That's not a coincidence. Consumption of dairy can cause a state of metabolic acidosis. In order to neutralise the acidic environment, the body releases calcium stores from the largest known source which is the bones. Pairing this with the hormones in dairy which actually hinder the absorption of the calcium that is found in dairy products (despite marketing gurus drilling it into us for DECADES that we should drink this white bovine hormone secretion because it is the best form of dietary calcium) means your body is left depleted of its stores which leads to the bone crushing condition. After digestion, absorption, and metabolism, nearly all foods release either acid or bicarbonate (base) into the systemiccirculation. Dairy is net acid producing. You're really hungry for cow puss now aren't you? Wait, I mean dairy?

The second reason this beautiful little delight differs to other 'ketofied treats' is because most other keto-crap (as I like to call it) is all fat, otherwise known as 'Fat bombs'. Yeah great, they may serve their purpose if you follow medical ketosis, but if your goal is Fat Loss, you want to have a calorie deficit from your fat macro, so your body burns your own stores... ie - If you have fat on your hips, you don't put it on your plate. This is why this recipe is good. It is not overly fatty and therefore is a perfect fit for nutritional ketosis. Because we are also using a protein powder instead of just fat upon fat, we are making sure that we are contributing to the protein macro which is the most important macro of them all. Without consuming adequate protein for our bodies Lean Body Mass, your body can burn its own muscle stores, including organs which is not a good thing! 

Let me get this straight through to you though yeah, because I feel like I can see your brain ticking going "eat MOAR BROTEIN? thats CRAZY! IT WILL TURN TO CAKE AND ALL MY HARD WORK WILL BE RUINED BECAUSE MOAR BROTEIN TURNS TO GLUCOSE!!!!!" So - before you go off on that tangent and start pulling your hair out (although if you don't eat adequate protein now, chances are that shits falling out by itself anyway) and hulking your way through the streets raging and stressing about eating more protein because you've heard how bad that is for you when keto from the several groups of uneducated butter chuggers that have weaselled their way into the keto world, you should know that the process is called gluconeogenesis, and this process is completely demand driven. This means your body will only turn protein to glycogen IF IT NEEDS TOO (and by the way, glycogen is ESSENTIAL for cognitive function...if you have NO glycogen, your brain can't function and you will die, ya hear?). This is why it is important to eat adequate protein per kilo of LBM, because if you don't eat it, and your body needs glycogen, it will result to burning your muscles and/or organs - turns out the bods pretty nifty hey?! So you heard it here.... don't be dumb... and don't be scared of eating protein. Ontop of this reason, protein is the most satiating macronutrient and aids in keeping your fuller for longer AND it is more nutritionally dense than fat, so eating adequate protein keto means you are also getting more Micronutrients, in your Macronutrients (more micros for your macros... get it get it?)

The third reason this little gem is different, is because it's anti inflammatory, and not filled with products that can be harmful to your health such as gluten, grains, dairy and refined sugars. Just because you think you need to lose weight, it doesn't mean you overlook your health. I know a lot of skinny people who eat like arse holes and are the farthest thing from being healthy. So remember, just because your thin, doesn't mean you are healthy. So eat well and make the best choices where you can. 

The Macros I will give you for this single serve please remember are singular to the products that I personally used. If you decide to use a different Coconut Yoghurt, protein powder etc then the macros will vary. So please try and enter them into your tracker (yes! your tracker, humans are terrible at portion control which is why so many of us got fat in the first place! so weigh and track your foods to save yourself from over eating) for the specific products that you use. However, If you decide you are going to use the products I used (which are listed below in the ingredients) the macros are : CARBS 12g FATS 14g PROTEIN 14g

If you are looking for support and information on a Ketogenic Diet - you can join our Facebook Groups Wholefood Keto  and Keto For Beginners Australia - and don't forget to Like and Follow us on Facebook and Instagram for more healthy healing recipes, our health and lifestyle blog and to be kept up to date with amazing new natural health businesses coming onto the market!

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Recipe

Time - 5 Minutes - 

Serves - 1 - 

MACROS: CARBS 12g FATS 14g PROTEIN 14g

THESE MACROS ARE PRODUCT SPECIFIC AND NEED TO BE ENTERED BASED ON THE PRODUCTS YOU CHOOSE

What you need:

Mixing Bowl & Spatula

100g Nakula Natural Coconut Yoghurt

15g RAW Fermented Paleo Protein Powder (Half Serve) BUY IT HERE!

10g Organic Fresh Passionfruit

20g Organic Fresh Pomegranate

What to do:

Its really not rocket science this one!

Measure and weigh your yoghurt and your protein powder out, and mix together in the mixing bowl until thoroughly combined.

Place a layer in the bottom of your jar or cup, then add your measured passionfruit

Add another layer of yoghurt ontop of the passionfruit and then add the pomegranate on the top

best part : EAT IT!

Turmeric Curry - Paleo, Keto

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.

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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!