Tag Archives: keto diet

Chinese New Year – 3 recipes

This coming Saturday (January 25th) is Chinese New Year.  I love celebrating holidays like this in even a small way with my family.  Food is a great way to introduce our families to other cultures.  It gives our children even a small insight into how people might live differently than us.  They have different food, clothes, holidays, traditions, etc.  This variety is what makes life and the world interesting.

Today I have 3 recipes that make for a fun asian inspired dinner.  Sweet and sour is my kids’ favorite thing.  So I knew I needed to find a way to make this at home.  They don’t eat most of the vegetables when we get sweet and sour from a restaurant, so I put a spin on broccoli that I knew they would like.  If you are doing keto or lo carb, this zoodle lo mein is a really quick and tasty option.  Enjoy!

Sweet and Sour Chicken (serves 4)

Sweet and Sour Chicken with Soy Ginger Broccoli

1 tablespoon canola oil
2 chicken breasts, chopped into bite size pieces
6 tablespoons red wine vinegar
1 (20 ounce) can pineapple chunks in juice, 6 tablespoons of juice saved
2 tablespoons sugar
3 tablespoons ketchup
1 tablespoon cornstarch
red food coloring, optional

1. Heat oil in large skillet over medium-high heat. Add chicken pieces. Cook until cooked through (about 5-7 minutes, depending on the size of your pieces).

2. While chicken cooks, mix remaining ingredients minus pineapple chunks together well. Whisk to remove clumps of cornstarch. Add red food coloring if desired to get that traditional bright red color.

3. When chicken is done, stir in pineapple. Reduce heat to medium. Cook for 1-2 minutes, just to heat through. Add sauce mixture. Cook, stirring until desired thickness, 2-3 minutes. Serve immediately.

Nutrition information:

Calories: 296
Protein: 31 g
Fat: 7 g
Saturated fat: 1 g
Cholesterol: 100 mg
Carbohydrates: 25 g
Fiber: 1 g
Sodium: 180 mg

Source: adapted from America’s Test Kitchen

Soy Ginger Broccoli (serves 4)

1 teaspoon olive oil
2 heads of broccoli, chopped into florets (about 4 cups)
1 clove garlic, minced
1-2 teaspoons grated fresh ginger
1 tablespoon low sodium soy sauce

1. Heat olive oil in medium skillet over medium high heat.

2. Add broccoli. Cook stirring frequently, for 2-3 minutes. Add garlic and ginger. Cook stirring frequently for 1 more minute.

3. Stir in soy sauce. Remove from heat and serve immediately.

Source: own recipe

Nutrition information:

Calories: 45
Protein: 3 g
Fat: 1 g
Saturated fat: less than 1 g
Cholesterol: 0 mg
Carbohydrates: 7 g
Fiber: 2 g
Sodium: 158 mg

Zoodle Lo Mein (serves 4)

Zoodle Lo Mein

3 zucchini
½ tablespoon canola oil
½ onion, diced
2 cloves garlic, minced
2 teaspoons fresh grated ginger
1 cup diced carrots
1 cup chopped cauliflower
½ cup water
2 tablespoons hoisin sauce
2 tablespoons low sodium soy sauce

1. Create “zoodles” with a spiralizer.

2. Heat oil in a large skillet over medium high heat. Add onion through cauliflower. Saute about 5 minutes. Add water, cover, and cook until water is evaporated and vegetables are tender.

3. Add zoodles. Saute 2-3 minutes until all ingredients combined.

4. Add hoisin sauce and soy sauce. Stir to coat and cook until heated through. Serve immediately.

Recipe notes: You need medium-large zucchini. You are better off with more zucchini than less, so err on the side of more if your zucchini are smallish. You can make zucchini ribbons with a veggie peeler if you don’t have a spiralizer. They might take a minute or two longer to cook. Lo mein is great for cleaning out the fridge of vegetable odds and ends, Sub in 2-3 cups of whatever you like for the carrots and cauliflower. If the hoisin has too much carbs for your diet, you could do all low sodium soy sauce instead.

Nutrition information:

Calories: 90
Protein: 4 g
Fat: 3 g
Saturated fat: less than 1 g
Cholesterol: less than 1 g
Carbohydrates: 15 g
Fiber: 3 g
Sodium: 428 mg

Source: own recipe

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Q&A: Keto diet

Q: Is the ketogenic diet safe? Does it work?

A: Thank you as always for the question. I always enjoy responding to reader questions.

The ketogenic is a popular low carb diet right now. Different from Atkins or South Beach diet, the keto diet focuses on high fat, moderate protein, and very low carbs. The diet has been used for years in neurological settings, helping with uncontrollable seizures.

The idea behind the diet is a bit complicated, but, similar to intermittent fasting, focuses on burning fat and lowering insulin. Our body wants carbs for energy. When we don’t consume them or have anymore stored, the body will break down fats into products called ketones (the source of the name ketogenic). The body then uses these ketones somewhat like carbohydrates. (This is an oversimplification, but works for our purposes). Since the body is burning fat (consumed and stored), insulin isn’t triggered.

There are some risks with this diet, like any.

-It could be lacking in vitamins and minerals. Over a very short term period, this isn’t as concerning as in the long term. Fruits and vegetables are often the most diverse sorts of micronutrients in our diets, so restricting these as strictly as many keto diets recommend could be dangerous.

-If you have liver or kidney problems, a diet very high in fat could exacerbate these problems and would not be recommended.

-This diet is low in fiber. The benefits of fullness seem to be covered by the full feeling provided by fatty foods. But you could become constipated.

-High ketones in the blood can alter neurological functions. This can be good in the case of epilepsy, and possibly Alzheimer’s and Parkinson’s (there is promising research here). But for normal, healthy adults, it could lead to difficulties in memory and fuzzy thinking.

-Risks for heart health and diabetes. The keto diet is often very high in saturated fat. Some studies have even shown increases in LDL or bad cholesterol with heart health. Experts have mixed thoughts on diabetes. Very low carb diets are not recommended for those with diabetes. And people with diabetes are at increased risk of heart disease, so our previous discussion on saturated fat applies. However, some carb restriction could lead to lowered insulin. Just likely not as low as keto diets recommend.

There are not enough long term studies yet to know if the keto diet is safe and effective in the long term. Short term studies do show it is very effective at weight loss.

Personally, I would not recommend this. I doubt it is sustainable in the long term, and question it would be healthy to do so. A more mild approach would likely be fine.

Hope that helps!

Do you have a question? Comment here, on Facebook, or email me at kimberlykmarsh(at)gmail(dot)com.

Sources: Harvard Health, US News, Cleveland Clinic

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