Vanessa's Recipes

Posts tagged ‘ketogenic diet’

Fluffy Scrambled Eggs!

Okay, so it might be obvious to everyone else on the planet, but for me, getting my scrambled eggs light and fluffy is a challenge.

I’ve read all kinds of things which ultimately don’t make sense, but this not only makes some sense, it’s borne itself out the few times I’ve tried it. YMMV, but so far so good for me.

To keep this ketogenic – because I’m on a ketogenic diet and can’t have processed flours, grains, or any other carbohydrates – I’ve done nothing additional with the eggs than what you see here. But, other things could be added; things like garlic, onion, or even artificial sweetener, to change the taste or consistency.

Why do I bring that up?

Because if this holds up the way I hope it will, this could become a bread substitute for me. And therefore any other ketogenic dieters out there.

To be honest, there are already ketogenic bread substitutes out there. Mine is even easier, though it won’t be a “roll” when you’re finished.

Okay, enough ado. Let’s get rolling.

First, take the number of eggs you’d like to have in your meal. I like four (4) generally, but I don’t see why you can’t use more or fewer. Experimentation is the key here.

Next, crack open the eggs carefully. Don’t just smash-and-whip like some horror movie slasher, either; try to open them near the middle. I like to use a butter knife to split them.

Separate the egg yolk and white. I just shift the yolk back and forth from one half of the shell to the other, and the big, gloppy whites fall into the bowl. When nothing else can be removed, go ahead and drop the yolk in too. And, if you wanted, you could also keep them separate, but I’ve not done that. If you do keep them separate, the next step would be to beat them into a nice semi-meringue, to inject as much air as possible, before reintegrating them. I don’t go that far…yet.

Okay, so you have separated yolks and whites, but they’re in the same bowl. Now, add about two tablespoons of heavy cream. You can use half-and-half if you want, but I like the whipping cream. No carbs whatsoever. That’s key…and so is the behavior it provides. Remember, we want fluffy here.

Okay, so now I whisk them together. I like to use a whisk, and I go as fast as I’m able without making a huge mess all over the counter. You could use a hand mixer, but I haven’t tried that yet. When the eggs are smooth and a nice, buttery yellow color with slight traces of foaming in it, I get the pan ready. But, if you’re flavoring with other stuff, this might be a good time to add it to the egg mixture and combine thoroughly before going on. Make sure you end up with foamy, butter-colored eggs (sans the stuff you add, o’course).

I like to use a six- or eight-inch pan, which means the mixture is deeper than in a bigger pan, where it will spread out. You want as small a pan as possible without going Barbie-size. It’s easier to do this if the pan’s diameter isn’t too large.

By getting the pan “ready”, I mean I drop in about a tablespoon of coconut oil, or two tablespoons of butter, or a tablespoon of olive oil, or a tablespoon of lard, or a tablespoon of bacon grease, or… get the idea? Any good, saturated fat will do here. Pick your favorite. This is a ketogenic meal, not some namby-pamby sissy low-fat meal.

Heat the fat of choice to medium, then add the egg mixture. They should sizzle a bit when they hit, but don’t worry if they don’t. Just let it get hotter.

Now…don’t move the eggs. I know the temptation to start stirring is strong, but don’t move them. At all. Let the bottom of the egg solidify before you do anything else. When it has, the reward will be great. And, your options will be greater too.

Once the bottom of the egg has solidified, take a spatula and move the eggs off the edges of the pan. Be careful when doing this – don’t smash them too much. Tip the pan at an angle to let raw egg run down and fill the spot you’ve cleared. Do this all around the edges evenly until only a little of the raw egg is left. Then let it sit again for a bit.

Now, here’s where it gets subjective. I like my eggs to brown just a hair in this context. So, I don’t move them until I hear them searing on the bottom. When I do, I flip them. Use your method of choice for flippage. Mine is to take the whole pan (because it’s small, remember) and just toss the eggs over onto their backs.

At this point, if you’re adding cheese (I like a couple of ounces of cheddar with mine), make sure you’ve prepped it ahead of time (shredding recommended), and layer it all over the surface of your egg patty. If you’re using it for bread, just let the second side brown.

Now, if you’re making a bread sub, you’re done. Let it cook up and then move it to a plate or cooling rack when it’s solid and slightly brown on both sides. Making eggs? Next is add your toppings of choice. I like to integrate things like garlic and scallions beforehand, but keep in mind the amount of moisture you add will impact the result, and I’ve not done enough testing to know how to advise. So far, I only use cheese.

I fold the eggs like an omelet at this point. It’s easy to do because the egg is solid and malleable. So I don’t get tragic folds. I put some more cheese on the outside and let that melt too.

And voila (or, as Internet ignoramuses like to say, wahlah)! Fluffy, light, delicious eggs for use as bread or omelet or just right out of the pan! Top with sour cream, avocado, salsa or whatever the heck you like. The world’s your omelet.

Bon appétit!

Low Carb and Ketosis

Fat Head » Low-Carb = Ketosis? Not Necessarily.

The reason he’s doing this is that he discovered eating low-carb doesn’t necessarily mean being in ketosis, or at least not in the zone that Drs. Jeff Volek and Stephen Phinney call nutritional ketosis: a blood ketone level of between 0.5 and 3.0 mM. As they explain in their terrific book The Art and Science of Low-Carb Living, it’s within this zone that we can easily tap body fat for fuel and keep our brains happily supplied with ketones.

This is a pretty informative post from Tom Naughton about some of the differences between low carb and ketosis.  Interestingly, I was just having a debate with a friend of mine the day before I came across this article.  🙂


Keto-Friendly Guaca-FAUX-le Dip!

Okay, so, I love homemade guacamole, and avocados are absolutely wonderful in the fats they provide, but let’s be honest here: Those fats come at a HIGH price. Along with the great fats come a boatload of excess carbs us ketogenic dieters simply don’t want or need.

You can Google for “low-carb guacamole” all you want, but the fact is, avocados, tomatoes and most of the other fixin’s for it aren’t low-carb. So when my love and I made some a couple of weeks ago, we adored it on our keto-friendly cheese-chips, but we couldn’t eat a lot of it.

This got me to thinking…what can I do about it?

So, on a whim, I decided to come up with a keto-friendly dip I could use with my beloved cheese-chips, and what I hit on accidentally tasted like guacamole to me. I was so excited, I ran into our bedroom and woke my wife to tell her about it. Now, I’ll share it with you, because I don’t want to lose the recipe and because I don’t want to forget it. Since hardly anyone reads this blog, I guess those will suffice as reasons to post it.

What you need are:

  • 4oz cream cheese (softened, if possible)
  • ROUGHLY 1/4 cup minced cilantro
  • 1/4 medium tomato, diced
  • ROUGHLY 2 tbsp lime or lemon juice (I used lime)
  • 2 scallions, chopped
  • 1 clove garlic (optional)
  • 5 tbsp extra virgin olive oil

Combine all the chopped ingredients with the softened cream cheese in a mixing bowl, and mix well, but don’t smash the tomatoes. Add the lime juice last.

And that’s it! Dip your LOVELY cheddar or Mexican or Taco blend cheese-chips in it and enjoy!

Delicious, and to me, it tasted JUST like guacamole. Your mileage may vary, of course, but give it a try!

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