What Is Ketogenic Diet?
The ketogenic diet originated by physicians to treat children who suffer from epilepsy, but today it’s used as a method to force the body to burn fat for energy. This diet is used for boosting metabolism, enhancing brain function, and toning the body. In essence, 60-75% or more of one’s caloric intake should come from fat, 15-30% from protein, and 5-10% of from carbs.
At Sweet & Savoury Health, we don’t promote carb counting because, from my experience, focusing too much on the numbers tend to dwindle compliance and motivation since the work is more than the joy we get from eating! Also, every one of us is genetically unique, and we are all at different places in our health journeys. I’ve seen clients who got all the intended benefits of keto, but some clients have felt the opposite: fatigue, irritability, and weight that wouldn’t budge.
Genetic variations, thyroid health, and menopause are all factors that could affect your keto results.
Nonetheless, as a rule of thumb, what I think is beneficial for all of us is that we become more intune with our blood sugar levels. It’s always the first step I take when I work with my clients. After we’ve dealt with fluctuating blood sugar levels (symptoms of this include ‘hangriness’, irritability, craving, energy slumps and the like), we then transition into a stricter, keto plan to see if it’s a good fit for you. Keto isn’t for everyone.
Sugar, Stress, and Stimulants
Sugar, stress, and stimulants are the big three factors that cause inflammation and raise blood sugar levels. This is why it’s important to incorporate blood sugar balancing routines into our day to make sure we are using up stored energy (sugar and fat) as much as possible to optimize our metabolism.
The following recipes are keto-friendly. They mitigate the effects of caffeine and carbs on our blood sugar levels.
2 Keto-friendly Snacks To Help You Stay In The Zone Without Carb Counting
1. Better ButterCuppa Coffee
In this buttered coffee recipe, the healthy fat slows the release of sugar into your bloodstream, and the nootropic mushrooms help stave off jitters while boosting your memory and focus. This coffee is great way to give you some much needed energy and brain fuel if you are fasting till lunch. If you are avoiding coffee, you can use raw cacao powder as an low caffeine alternative (contains about 25-30 mg caffeine per cup). Break the fast with a protein packed smoothie. See my smoothie recipe collection here.
Better ButterCuppa Coffee
Makes 1 cup (250 ml)
Ingredients
¼ tsp Cocoghee
¼ tsp cordyceps mushroom powder
¼ tsp lion’s mane mushroom powder
½ tsp chaga mushroom powder
1 cup freshly brewed coffee
Directions
In a high speed blender, blend everything together until frothy.
Raw Cacao Butter Cup
Makes 1 cup (250 ml)
Ingredients
¼ tsp Cocoghee
¼ tsp cordyceps mushroom powder
¼ tsp lion’s mane mushroom powder
½ tsp chaga mushroom powder
1 tsp raw cacao
1 tsp maple syrup
1 cup hot water
Directions
In a high speed blender, blend everything together until frothy.
2. KetoDoodle Bites
It’s 2pm; your coffee cup is bone dry, and your stomach is panging with that all too familiar, unmistakable urge for refined sugars. What do you do? This is when you need these snack bites. The coconut flour is packed with fiber to slow the carb release into your bloodstream. The Cocoghee will help you avoid blood sugar spikes, and the best part is, monk fruit sugar contains zero sugar and it tastes much better than stevia.
If you are on a strict keto regime for any reason, my heart goes out to you because I know it’s a lot of work.
There are approximately 3.5 grams of carbs in each snack bite. You can have 3 to 4 of them and still be in the keto zone!
Keto-Doodle Bites
Makes 20 keto bites
Ingredients
1 cup soaked raw cashews
¼ cup Cocoghee
4 tablespoons monk fruit sugar, divided
(Use 3 tbsp for the dough and the remaining 1 tbsp for the cinnamon sugar topping)
1 tablespoons cinnamon, divided
(Use 1/2 for the dough and ½ for making cinnamon sugar)
½ cup coconut flour
1 tablespoon chia seeds (optional)
1 tsp vanilla extract (optional)
Directions
In a food processor, pulse drained & soaked cashews and Cocoghee until buttery smooth. This requires patience, takes about 3-5 min depending on your food processor
Add 3 tablespoons monk fruit sugar, chia seeds, and coconut flour into the mixture, continue to blend until it’s well incorporated. Transfer the dough into a mixing bowl.
In a small bow, add the remaining monk fruit sugar and cinnamon. Mix well.
Shape the dough with clean hands into bite size pieces.
Since the dough is softer and more crumbly than my other recipes due to the butter:flour ratio, I recommend chill for an hour before enjoying them! But if you are hungry, feel free to taste test at this point. In my opinion, the chilled version has a better mouth-feel.
Store refrigerated in an airtight container for up to 3 days.