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KETO DIET… Not all Hype


Keto Diet

The ketogenic diet is all about eating the right foods in the right proportions. When you get it right, it’ll trigger your body to start burning stored fat.

Is it a Diet or is it a Lifestyle change? That’s the question… Are you seeking to medically repair an illness or weight loss permantely.

In the 1920’s it was medically introduced to treat epilepsy in children. Today it helps diabetics regulate their blood sugar levels. It’s also being introduced to cancer patients for weight control.

Yes, you can use it as a diet method and loose the weight you need and go back to the same old lifestyle. But, by returning to sugar and yeast you are creating a YO-YO diet lifestyle. It’s better to try and balance a nutrious diet.

What foods can you eat?

Ewoldt says:

  • nuts
  • seeds
  • full-fat cheese and other dairy products
  • plain Greek yogurt
  • non-starchy and fibrous vegetables
  • oils
  • along with smaller amounts of meats, eggs and fish, become keto diet mainstays.


You’ll need to sharply limit carbohydrates

  • bread and baked goods
  • sweets
  • pasta
  • breakfast cereals
  • starchy vegetables like potatoes, sweet potatoes
  • corn and peas
  • beans
  • fruit
  • beer

Does it really work for weight loss?

Yes — but that answer comes with a qualifier. It takes two to three weeks on the diet to start fat burning (ketosis) in the body. So, don’t expect instant results. Some studies have shown that adhering to low- or very-low-carbohydrate ketogenic diets helps people lose weight. However, long term there is little difference between a ketogenic diet and a higher carbohydrate diet.

Ketogenic diet for Epilepsy

The ketogenic diet is a high-fat, adequate-protein, low-carbohydrate diet that in medicine is used primarily to treat difficult-to-control epilepsy in children and now for adults.

The diet forces the body to burn fats rather than carbohydrates. Normally, the carbohydrates contained in food are converted into glucose, which is then transported around the body and is particularly important in fueling brain function.

However, if little carbohydrate remains in the diet, the liver converts fat into fatty acids and ketone bodies. The ketone bodies pass into the brain and replace glucose as an energy source.

An elevated level of ketone bodies in the blood, a state known as ketosis, leads to a reduction in the frequency of epileptic seizures.

Around half of children and young people with epilepsy who have tried some form of this diet saw the number of seizures drop by at least half, and the effect persists even after discontinuing the diet.

Some evidence indicates that adults with epilepsy may benefit from the diet, and that a less strict regimen, such as a modified Atkins diet, is similarly effective.

Super Delicious “Off the Wall” Bean Recipes #9


Super Delicious “Off the Wall” Bean Recipes #9

#9 JAPANESE HOKKAIDO AZUKI BEANS

Grown in the rich volcanic soil of Hokkaido, the cold northernmost island of Japan.

Their deep, burgundy sheen will attest to their nutritious quality and flavor.

Anko, sweet red bean paste, is used in many baked goods and sweet treats in Japan.  It is usually prepared by boiling and sometimes mashing azuki beans and then sweetening the paste with sugar.  The most common types of read bean paste include Tsubuan and Koshian.

Tsubuan is prepared by boiling and sweetening with sugar.  Koshian is prepared by passing through a sieve to remove bean skins, and this is most commonly used for wagashi (traditional Japanese confectionery).

Other varieties of anko includes Shiroan, made from Japanese white beans and Kurian made from chestnuts.

Anko is used in Anmitsu, Daifuku, Dango, Dorayaki, Oshiruko / Zenzai, Taiyaki, Manju, and Yokan.

How To Make Anko (Red Bean Paste)

Ingredients

  • 200g (7 oz, a little bit less than 1 cup which is 220g) Azuki beans (Today I used Hokkaido Dainagon Azuki Beans (bigger than regular azuki))
  • Water
  • 200g (7 oz, 1 cup) granulated white sugar
  • Pinch of salt

 

Instructions

  • Soak the azuki beans overnight (8-12 hours).
  • Rinse azuki beans.
  • Use a big saucepan/pot because the amount of azuki beans will double after cooking. Put washed azuki beans in the pot and pour water till 1-2 inch above azuki beans. Turn the heat on high.
  • When boiling, turn off the heat and cover with lid. Let it stand for 5 minutes.
  • Throw away water and put the azuki beans into a sieve.
  • Put the azuki beans back in the pot. Add enough water just to cover the beans and turn the heat on high. Once boiling, turn down the heat to medium low and keep it simmering.
  • Once in a while push the azuki beans under the water with slotted spoon. Water will evaporate so you need to keep adding water to cover just above the beans. If you put too much water, the beans will move and break. If you need to leave the kitchen, make sure to turn off the heat. Cook for 1+ hour.
  • Pick one azuki bean and squeeze it with your fingers. If it is smashes easily, it’s done.
  • Turn up the heat to high and add sugar in 3 separate times. Stirring constantly. When you draw a line on the bottom of the saucepan and see the bottom for more than 2 seconds, add salt and turn off heat. Anko will thicken more when it cools.

Anko is ready to use. If you’re not using right away, put it in an airtight container to cool down. Once it’s cooled, keep in the fridge or freezer. I recommend storing it in small 100g packages. Wrap each anko in plastic wrap and store in a Ziploc Freezer bag. Homemade anko can be stored in the fridge for a week and freezer up to a month

 

 

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Super Delicious “Off the Wall” Bean Recipes #6


Super Delicious “Off the Wall” Bean Recipes #6

       Homestyle Baked Beans

#6 The Sunset Runner Bean has been grown in America as early as 1750, but originated in the mountains of Central America. It is a flowering heirloom bean with unique salmon-pink blossoms which can be used as an ornamental climber.

It produces flavorful beans with a distinct flavor that can be used in soups, salads and baked bean dishes.

Ingredients

2-3 cups SUNSET RUNNER BEANS

2 Tbs. extra virgin olive oil

1 medium onion, chopped

½ cup celery, chopped

2 cloves garlic, peeled and crushed

1 leek, cleaned and chopped

3 carrot, peeled and chopped

2 turnips, peeled and chopped

1 cup mushrooms, sliced (optional)

2 zucchini, sliced

3 medium potatoes, peeled and chopped

2 to 3 cans chicken or beef broth

1 Tbs. dried basil

2 Tbs. dried parsley or 3 Tbs. fresh parsley, chopped

Pinch of sage

2 cups chopped cabbage

½ cup dried pasta

salt and pepper to taste

Instructions

1. Rinse and pick over beans. In a large pot, pour three cups boiling water over beans, cover, and let sit for one hour. Drain, add fresh water to cover by one inch and simmer until tender, not mushy. Start checking the tenderness at 45 minutes. Drain cooked beans when reach desired tenderness.

2. In a large pot, heat 2 Tbs. Olive Oil and add onion, celery, garlic, leek, carrots, turnips, mushrooms (if using), zucchini, and potatoes. Sauté all vegetables over low heat until wilted.

3. Add beans to the pot and 2 to 3 cans chicken or beef broth with enough water to cover the beans by an inch or so.

4. Add dried basil, parsley and a pinch of sage. Bring to a boil, turn down to simmer and cook for 2 hours or until beans are tender.

5. Once beans are tender you can add cabbage and a handful of dried pasta and cook until pasta is tender. Salt and pepper to taste.

Servings : 6-8

Super Delicious “Off the Wall” Bean Recipes #7


Super Delicious “Off the Wall” Bean Recipes #7

#7 Christmas Lima Beans

The alluring burgundy mottled, chestnut-flavored Christmas Lima is part of Peru’s heirloom bean lineage. One can serve cooked limas as an appetizer, side dish or main course embellished with butter, garlic and fresh parsley.

A favorite in kitchens around the world, Christmas lima beans boast a rich, mellow chestnut flavor and a firm texture.

Be sure to soak the beans before cooking. To soak overnight, place the beans in a large pot and add water to cover by 2 inches. The next day, drain the beans and cook as directed below. For a quick soak, place the beans in a large pot and add water to cover by 2 inches. Bring to a boil over high heat, remove from the heat, cover the pot and let stand for 1 hour, then drain the beans and cook. To decrease the cooking time by about half, cook the soaked beans in a pressure cooker on high pressure.

Ingredients:

2 cup dried Christmas lima beans, picked over, rinsed, soaked and drained

1/2 small yellow onion

1 carrot, cut in half crosswise

1 celery stalk, cut in half crosswise

1 fresh thyme sprig

1 bay leaf

Kosher salt and freshly ground pepper, to taste

1/4 cup red wine vinegar

1/2 cup extra-virgin olive oil

1/4 cup chopped mixed fresh herbs, such as parsley, chives, tarragon, chervil, marjoram and oregano

1/3 cup finely diced red onion

1/3 cup finely diced carrot

1/3 cup finely diced celery

Fresh lemon juice, to taste

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Directions:

Place the beans in a large pot and add water to cover by 2 inches. Add the yellow onion, carrot and celery pieces, thyme sprig and bay leaf. Bring to a simmer over medium-high heat, reduce the heat to medium-low and simmer, stirring occasionally, until the beans are tender, 1 to 1 1/2 hours. Season with salt and pepper, then drain the beans. Remove and discard the yellow onion, carrot, celery, thyme sprig and bay leaf. Transfer the beans to a bowl.

Meanwhile, in a small bowl, whisk together the vinegar, olive oil and chopped herbs. Season the vinaigrette with salt and pepper.

Add the vinaigrette, diced red onion, carrot and celery to the beans and stir to combine. Refrigerate for 1 hour, stirring occasionally to evenly distribute the vinaigrette. Just before serving, adjust the seasonings with salt and pepper and stir in lemon juice. Serve chilled or at room temperature. Serves 4 to 6.   Williams-Sonoma Kitchen.

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Super Delicious “Off the Wall” Bean Recipes #5


Super Delicious “Off the Wall” Bean Recipes #5

#5 The Black Calypso bean, also called yin yang for its distinctive and stunning white and black markings, is an heirloom variety which originated from the Caribbean.

It has a delightful nutty, slight onion flavor and a texture that is more crumbly than creamy. Simmer them very slowly so they do not break.

They are one of the best beans for baking and soups.

Calypso Beans, Tomato and Poblano Stew courtesy of Tyler Florence

Calypso Beans Pork and Pablano stew

Ingredients

  • 3 tablespoons extra-virgin olive oil
  • 1 medium onion, chopped
  • 3 garlic cloves, chopped
  • 1 bay leaf
  • 1 ham hock
  • 1 pound dried calypso beans, soaked overnight and drained
  • 1 tablespoon ground cumin
  • 3 canned chipotle peppers in adobe sauce
  • 4 poblano chiles, roasted, seeded and chopped
  • 4 tomatoes, seeded and chopped
  • 1 bunch fresh cilantro leaves
  • Kosher salt and freshly ground black pepper
  • Lime wedges, for garnish

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Directions

  • In a large pot over medium-high heat olive oil. When the oil is hot add the onion, garlic, bay leaf, and ham hock; cook for 5 minutes
  • Add the beans and stir in the cumin, chipotles, chiles, tomatoes, and cilantro; season with salt and pepper.
  • Pour in enough water to cover the beans by 1-inch and bring it to a boil. Cover and cook over medium-low heat until the beans are tender, about 1 hour
  • Remove the bay leaf and discard; pick the meat from the ham hock, discard the bone, and return the meat to the pot
  • Taste it and adjust the seasoning
  • Serve with lime wedges for garnish.

Recipe courtesy of Tyler Florence

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Super Delicious “Off the Wall” Bean Recipes #8


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#8 Cranberry Bean Vermont Cranberry, Known As “Borlotti” Beans.

Popular in Italian cooking (where they’re better known as “Borlotti” beans). These beans have a mild, sweet and nutty flavor and satisfyingly creamy texture. This makes them a perfect ingredient in salads, soups, stews, spreads (hummus, anyone?), dips and other dishes.

Vermont Cranberry / “Borlotti” Beans can be harvested young as a green bean or allowed to dry.

 

Borlotti Baked Beans

Ingredients

1 pound Vermont Cranberry / “Borlotti” Beans, soaked in water overnight

¼ cup olive oil

1 cup chopped onions

½ cup pure maple syrup

½ cup canned tomato puree or crushed tomatoes

2 tablespoons molasses

1 tablespoon Dijon mustard

½ cup brown sugar

1 teaspoon salt

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Instructions

Drain beans and combine with 4 quarts fresh hot water in large pot. Bring to boil and reduce heat. Simmer, partially covered, just until tender, 1 1/2 to 2 hours. Drain, reserving cooking water. Place beans in a large, shallow baking dish.

While the beans cook, heat oil in large skillet. Sauté onions until tender. Remove from heat.

Preheat oven to 325F.

Whisk together 1 cup of reserved cooking water, maple syrup, tomato puree, molasses, mustard,  brown sugar and salt in a medium bowl.

Add sautéed onion and syrup mixture to beans; stir well. Cover dish tightly.

Bake 2 1/2 to 3 1/2 hours, until beans are tender. Check periodically to make sure they have enough liquid, adding more reserved cooking water if necessary.

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Super Delicious “Off the Wall” Bean Recipes #2


Baked Beans

This week’s pick is, “Beans with Wild exotic names”. Not your corner supermarket staple product that’s for sure. These beans can be found online and at several stores.

This is a 10 part series on beans, so have fun and enjoy.

#2 Jacobs Cattle Beans

This bean is a Prince Edward Island heirloom. Were specific to the Maritimes and New England for many years and most certainly migrated north with the Loyalists.

Though Jacob’s Cattle beans can be eaten raw when young, they are most suited as a soup and casserole bean as the beans hold their shape under long cooking, stand up well to plenty of seasoning, and possess a rich aroma when slow cooked. Cooking times will be shorter and soaking is not required when fresh. Complimentary pairings include black beans, ham, corn, chiles, tomatoes, chicken, garlic, oregano, stewed pork, cooked eggs, cream, cilantro, melting and fresh cheeses, vinegar, roasted fish, bitter and mild greens, butter and olive oil. When cooking a pot of Jacob’s Cattle beans, it is recommended to reserve the broth, which is known as “pot liquor” and often considered to be as good as the bean itself.

BAKED BEANS

  • 1 – 1 lb/454 g package dried Jacob’s Cattle Beans
  • 2 tsps (10 mL) dry mustard
  • 1/3 cup (75 L) packed brown sugar
  • 2/3 cup (150 mL) molasses
  • 1 tsp (5 mL) salt
  • ¼ tsp (1 mL) freshly ground pepper
  • 4 oz (115 g) salt pork or bacon
  • 1 tsp (5 mL) white vinegar
  • 1 medium onion, peeled and diced

Cover the beans with cold water and soak overnight. Alternately place beans in a large pot with 6 cups (1.5 L) water, cover and bring to a boil. Boil 5 minutes, remove from heat and let stand for 1 hour. Drain and discard water, then rinse.

Place drained beans in a large pot with 6 cups (1.5 L) water, after boiling for 5 minutes, reduce heat and simmer until beans are tender, about 30 minutes. Drain, reserving 1 cup (250 mL) of the liquid. Transfer to a slow cooker, bean pot or casserole with a lid. Combine the reserved water with mustard, brown sugar, molasses, salt, pepper, pork or bacon and vinegar.

Cook on high in a slow cooker or at 300’F (150’C) in the oven. Beans done in a slow cooker will take about 6 hours; in the oven from 4 to 6 hours. Add water during cooking as needed to keep beans moist.

Makes 6 servings.

Super Delicious “Off the Wall” Bean Recipes #1


This week’s pick is, “Beans with Wild exotic names”. Not your average corner supermarket staple product that’s for sure. Don’t fret these beans can be found online and at several stores.

This is just the start to a 10 part series on beans, so have fun and enjoy.

#1 Eye Of The Goat Beans

The Eye Of The Goat Bean (or “Ojo de Cabra” Beans) is an heirloom runner type bean related to Scarlet runner beans. Beans originated in Central and South America and began to be cultivated in Mexico over 2,000 years ago.

They are round, slightly kidney shaped with a beige-tan background and curved brown stripes. They have a creamy texture, smooth silky texture to the pallet. They keep their shape after cooking. Robust flavor balances perfectly together with your sauces or casseroles.

I used these in place of pinto beans in my Chili Recipe.  Soak overnight and cook 1 hour or until tender. (Depends on your water quality). Add to your favorite recipes. The Eye of the Goat bean has a great natural flavor but still is very versatile and a perfect vehicle for bold flavors. They can be substituted for pinto, black-eyed pea, cranberry, or red kidney beans.

Chile Verde Con Cerdo (Green Chili With Pork)

Spiced with árbol and chiles, this mellow, satisfying chili compliments pork, chicken or beef and Rancho Gordo’s Ojo de Cabra (Eye of the Goat) beans.

  • 3 dried árbol chiles, stemmed and seeded
  • 1 dried guajillo chile, stemmed and seeded
  • 1 ancho chile, stemmed and seeded
  • 1 1/2 cups boiling water
  • 1 teaspoon cumin seeds
  • 1 teaspoon dried oregano
  • 1 garlic clove, chopped
  • 1 teaspoon hot pimentón de la Vera (smoked Spanish paprika)
  • Kosher salt or sea salt
  • 2 pounds trimmed, boneless pork shoulder, chicken or beef, rinsed and picked over, then cut into 1-inch cubes
  • 2 cups dried Eye of the Goat or red kidney beans (Soaked and Cooked)
  • 1 thick slice of bacon (1 ounce), cut into 1/4-inch strips
  • 3 tablespoons extra-virgin olive oil
  • 1 large onion, cut into 1/2-inch dice
  • 1 cup dark Mexican beer
  • 2 cups chicken stock or low-sodium broth
  • Freshly ground pepper
  • Sour cream, cilantro sprigs and lime wedges, for serving

DIRECTIONS

In a heatproof bowl, soak the arbol, guajillo and ancho chilies in the boiling water until softened, about 20 minutes. Drain the chilies, reserving 1/3 cup of the soaking liquid. Coarsely chop the chilies.

In a small skillet, toast the cumin seeds over moderate heat until fragrant, about 20 seconds. Transfer the seeds to a blender. Add the chilies and their reserved soaking liquid along with the oregano, garlic, paprika and 1 tablespoon of salt. Puree until smooth. Scrape the chile puree into a large nonreactive bowl or baking dish. Add the meat and toss to coat thoroughly. Cover and refrigerate overnight.

In a large saucepan, cover the beans with 2 inches of water and soak overnight. Rinse, add water 2” over beans and bring to a boil. Simmer over low heat, stirring occasionally, until tender, about 1 hour; add more water as needed to keep the beans covered by 2 inches. When the beans are just tender but still al dente, season them with salt and let stand in their cooking liquid for 5 minutes.

Preheat the oven to 375. In a large, enameled cast-iron casserole, cook the bacon over moderate heat until the fat has rendered, about 3 minutes. Using a slotted spoon, transfer the bacon to a large plate. Add the olive oil to the casserole. Working in batches, cook the chile-meat mixture over moderately high heat, turning a few times, until richly browned all over, about 4 minutes. Transfer the browned meat to the plate with the bacon.

Add the onion to the casserole and cook over moderately low heat, stirring occasionally, until softened, about 10 minutes. Add the meat and bacon and any accumulated juices and stir well. Add the beer and boil over high heat until reduced by half, about 8 minutes. Add the chicken stock and bring to a simmer.

Cover the casserole, transfer it to the oven and bake for about 30 minutes, until the goat is tender when pierced with a fork. Add the beans and bake, uncovered, for about 10 minutes, until they are warmed through. Remove the casserole from the oven and let rest for 10 minutes. Season with salt and pepper. Transfer the chili to bowls and serve with the sour cream, cilantro sprigs and lime wedges.

Make Ahead, the chili can be refrigerated for up to 3 days. Reheat gently.

KWRT1420For this dish I also prepared a second recipe. I substituted Jacobs Cattle Beans in place the “Eye Of The Goat”. It complimented the dish very well. When you have several pounds of these beans, you have to experiment.
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