The Chronicle -

Nutritionally Speaking: Try comfort food with a keto twist

 

January 23, 2020

Part of my work as a health coach is helping people find healthier food choices when they come to me asking for this guidance. They want to be healthier and manage their weight, often not knowing where to start.

Many of you, especially during New Year's Resolution season are trying out a Keto diet, which is typically very low-carb, low- to moderate-protein, and high-fat.

I had a couple of folks ask me this week for alternatives to their favorite comfort foods that would still help them reach their health and weight loss goals for the new year.

Is there a better comfort food combo than chili and cornbread? Not in my book.

Enjoy these recipes, and feel free to share your favorites as well. Salud!

30-Minute Hearty Keto Chili

from perfectketo.com

Cozy up and fill your belly in under 30 minutes with this simple no-bean keto chili that is bursting with traditional Tex-Mex flavors.

Top this hearty bowl of chili with some shredded cheddar cheese, a dollop of sour cream, chopped avocado or jalapeño and a sprinkle of green onions for a meal you'll come back to again and again.

You could even serve it atop veggies, such as a bed of zucchini noodles or riced cauliflower.

Ingredients

1 tablespoon olive oil

1 small onion, finely chopped

1 medium green pepper, finely chopped

1 clove garlic, finely minced

1 pound grass-fed ground beef

3 heaping tablespoons tomato paste

1/2 cup diced tomatoes

8 ounces beef bone broth

1½ teaspoon chili powder

1 teaspoon cumin

1½ teaspoon salt

1/2 teaspoon pepper

Instructions

In a large stock pot or dutch oven, heat olive oil over medium heat. Add onions and bell peppers. Sauté for one to two minutes. Stir in garlic, salt, pepper and spices.

Add ground beef and cook until browned. Stir in tomato paste, tomatoes and broth.

Bring to a boil, then reduce heat to low. Cook for 20 to 25 minutes, stirring occasionally.

Top with cheese, sour cream and avocado if desired.

Keto Cornbread Recipe

from Elanaspantry.com

This Low-Carb Keto Cornbread is made with six ingredients total. You can make it a day ahead of time and remove it from the skillet, wrap it in a paper towel, then zip it into a plastic bag to store in the fridge. It will keep for up to four days when stored this way.

Serves: 8

Ingredients

2 cups blanched almond flour (not almond meal)

¼ cup golden flax meal

½ teaspoon baking soda

½ teaspoon Celtic sea salt

2 tablespoons apple cider vinegar

5 large eggs

Instructions

In a food processor, combine almond flour, flax meal, baking soda and salt. Pulse in apple cider vinegar and eggs.

Transfer batter to a greased nine-inch cast iron skillet. Bake at 350 degrees F for 20 to 25 minutes.

Serve and enjoy!

You can send your recipes to [email protected]

 
 

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