You Miss Bread and Cookies?

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There are many reasons to embark on a ketogenic diet. The Ketogenic diet is a low carb diet with added fat. I've been on a low carb diet for over 20 years, which I started following because of wanting to reclaim my health after living with type 1 diabetes for many years. About 40 years ago I decided I would search for the best healing diet and protocol to heal the type 1. So I began an intense self study of nutrition, which about 8 years ago led me to whole heartedly embrace the what I now call the Locavore/Ketogenic Lifestyle. So I eat mostly locally grown food, low carb and healthy fat. 

The ketogenic diet was first used in the 1920's for epileptic kids to quell their seizures and would have probably been useful for diabetic children (back then there wasn't kinds of duabetes known besides obese adults and young children diabetics)  but the discovery of insulin and its manufacture virtually stopped any further nutritional exploration for the condition. 

In my healthy fat section of my ketogenic diet, I like to use local fats mostly, non-factory made fats like locally produced lard, made from Pork fat and butter, made from cream of local grassfed cows, fats that I actually make in my own kitchen. I would try to include in this list duck fat and tallow, but they are not easily procured for me. I also used coconut oil in my diet if desired, but of course it is never local as I live in Maine. I bend my rules when I feel like it.

To the recipes! Every once in a while, not very often, I want some bread or cookies, I don't often miss desserts because I find what I eat so satisfying! But, I get it, first of all it's bread, what about bread?

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Totally Simple Low Carb Bread 

Ingredients: 

2 cups Almond flour  

1/2 cup golden flax meal, or just grind your own

1 Tablespoon Baking Powder

1/2 teaspoon Salt, I use Himalayan, use any high quality salt you like

4 whole eggs

1/3 cup coconut oil, you could actually use any oil you like, I might try butter or even lard the next time I make this recipe

1/2 cup water

Steps: 

Preheat the oven to 350 F  

Mix dry ingredients in medium bowl

Add eggs, oil, and water. 

Stir well  

Line a leaf pan with parchment paper. 

Pour batter into lined pan. 

Place in oven for 50 minutes, that's how long mine took. You know your oven so check periodically to see how yours is doing. I took mine out and let it cool on the counter then lifted it out to slice. It's pretty soft but tasty and delicious with fresh butter. 

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Really Low Carb/Keto Chocolate Chip Cookie 

 

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Ingredients:

1 1/2 cup Almond flour

1/4 teaspoon baking soda

1/4 teaspoon baking powder

1/2 teaspoon Himalayan or other high quality salt

1 teaspoon Stevia Powder, I use @Now Brand Better Stevia

1 teaspoon vanilla extract

1 egg

2 ounces butter

2 teaspoons Coconut Butter, I use Nutiva Brand

1/3 cup Pascha Chocolate Chips, I love these. Pascha are totally unsweetened and organic . They take getting used to, but I love them and I do much better with them.  

Steps:

Preheat oven to 350 F

Mix butter, egg, coconut butter , vanilla in medium bowl. 

Stir together dry ingredients, flour, soda, powder, salt, stevia.

Add dry ingredients into mixture, then stir in chocolate chips. 

Place parchment paper on cookie sheet. Drop cookie dough bu Tablespoons onto cookie sheet. 

Bake cookies at 350 F for 10-12 minutes. 

 

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Whatever your reason for eating low carb or Ketogenic, whether it's type 1 diabetes, or type 2, or candida in your system, or manafesting weight loss, or becoming a fat burner, or simply plannng for longevity, I'm hopeful these simple recipes will bring you JOY! 

Eat Fat Eat Butter and Cauliflower Tater Salad

"High carbohydrate intake was associated with higher risk of total mortality, whereas total fat and individual types of fat were related to lower total mortality. Total fat and types of fat were not associated with cardiovascular disease, myocardial infarction, or cardiovascular disease mortality, whereas saturated fat had an inverse association with stroke. Global dietary guidelines should be reconsidered in light of these findings." 

 

Beautiful local raw grassfed butter. You too can find raw local butter. Ask around at your local farmers market, someone will know. 

Beautiful local raw grassfed butter. You too can find raw local butter. Ask around at your local farmers market, someone will know. 

This is a quote from The Lancet from an article they published on PURE, the Prospective Urban Rural Epidemiology Study. I ready the summary and even though it was fairy technical, the conclusion was pretty simple. We can eat Fat. A high carb diet increases death. A high fat diet increases life. Not only that, but eating saturated fat helps prevent stroke. Here's a link to the article: http://www.thelancet.com/journals/lancet/article/PIIS0140-6736(17)32253-5/fulltext

I've been researching the high fat, low carb, moderate protein diet for years and have been following it, eating 85-100% locally grown food for over 7 years. I have never felt this good! So I knew it was working for me, but in the back of my mind I was wondering, is it really for everyone? 

Ok, so now there's backup. 

 

 

My new favorite recipe right before I add the last bit of Homemade Mayo. Cauliflower Tater Salad

My new favorite recipe right before I add the last bit of Homemade Mayo. Cauliflower Tater Salad

Cauliflower Tater Salad 

Break or cut 2 large hands of cauliflower into small bite sized pieces. Sauté the cauliflower in a cast iron skillet with a few Tablespoons of bacon fat that you've been saving from all that bacon you've been eating. 

Boil 6 large yard eggs for 10 minutes. While they are cooking you will have plenty of time to prepare the other ingredients.  if you add a Tablespoon of vinegar and a few pinches of salt to the water they will peel easier.

Slice about 6 green onions into small pieces and place in large bowl.  Chop in large pieces 4 real fermented pickles and add. Chop the boiled eggs by slicing in both directions with a slicer or chopping by hand, with a knife.

Make the Mayo 

Add to the blender: 1 egg, 1 teaspoon salt(I use Himalayan salt, but you can use your favorite) 2 Tablespoons Apple Cider Vinegar . And blend.  Next measure in one glass measuring cup 1/2 cup olive oil and 1/2 cup MCT oil. Slowly pour the oil while the blender is still going. Voila! You've made mayonnaise! Once you know how you can add all sorts of fun spices or herbs or garlic to make delicious dips or salad dressings.

Add the mayo to the salad, maybe even all of it, I did. It's delicious.  

Salt to taste.  

This dish is a wonderful addition to any potluck. At the last potluck we had, we quickly ran out!  

Here's a lunch we had recently, Cauliflower Tater Salad was really the main dish served with a pork/beef burger, with a tomato slice and a dollop of mayo and some butter Pesto as a dip for the radishes.

Here's a lunch we had recently, Cauliflower Tater Salad was really the main dish served with a pork/beef burger, with a tomato slice and a dollop of mayo and some butter Pesto as a dip for the radishes.

It was during this recent lunch that my husband, a potato salad lover, said Cauliflower Tater Salad is better than any potato salad! Success!

Eat with Pleasure! 

Keto Sauces or How To Make Meals Specials

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August 7th means there is lovely basil growing in my garden. That means Pesto! This year when we planted our garden, I planted the basil which I bought from a farmer at the farmers market like the other plants in our garden like eggplant, Brussels sprouts, tomatoes, red bell peppers, a stevia plant, some broccoli, a yellow squash and a zucchini. We have two small gardens, big enough to grow all of the plants we bought from our favorite farmer from the market. The 6 basil plants made it into the smaller of the 2 plots, which is next to a large arborvitae tree, which cast a shadow over the garden all but a few hours a day. Little did I know that the shade was exactly what the basil wanted to grow full beautiful bushes of basil!

I should call this blog What to Do with Bushes of Basil!

The easiest way to stay happy on the ketogenic diet is to have easy sauces on hand in the fridge to add to any meal to create a gourmet meal in a few minutes. Here are two such Easy Sauces:

Butter Pesto and Curry/Garlic Mayo

Butter Pesto:

2 ounce chunk of Parmesan cheese

Cut into 1/2 inch chunks and put in food processor and chop with metal blades until grated. Add:

2 cups walnuts and process

Add:  3-5 large cloves of garlic, process

Add: a little salt, generous freshly ground black pepper, loosely fill  processor bowl with freshly picked basil

Pour over 1/3 cup olive oil.

Taste Pesto then correct seasoning.

Next add 2-3 ounces high quality butter, process until smooth.

Ideas: use as dip for turnip or eggplant fries, spread for low carb crackers, add to zoodles.

Curry/Garlic Mayo

It's my basic mayo recipe with curry seasoning and garlic added and it tastes divine!

Place in blender: 1 egg

                            1 teaspoon salt

                            2 Tablespoons apple Cider vinegar

                            1 Tablespoon Curry Powder

                              4 large cloves garlic

Start blender, I use a combination of either olive oil, MCT oil, avocado oil .  I used 1/3 cup each.

While blender is turning at high speed slowly pour oil until you've poured the whole cup and the mayo forms into thick goodness. This curry mayo is great on burger, as a veggies dip, also good for eggplant or turnip fries and makes an awesome salad dressing.

I like to have sauces like these in my fridge. They are very easy to make and will last for a few days. They are great for potlucks and  make any meal super special!

Fresh Basil picked from our garden   

Fresh Basil picked from our garden

 

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Organic Walnut Halves

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Fresh Cloves of Garlic

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Pesto with Raw, Local, Grass-Fed Butter

 

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Butter Pesto

 

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Zoodles, Local, Grass Fed Ground Beef, with Butter Pesto

Low Carb Anniversary or the Anniversary of Saving my Life

The fourth edition of Diabetes Solution, by Dr. Richard Bernstein from 2011, still well worn and loved.

The fourth edition of Diabetes Solution, by Dr. Richard Bernstein from 2011, still well worn and loved.

June 2nd is the day I celebrate. Many type 1 diabetics celebrate the day they were diagnosed. Well, way back 46 years ago nobody took notice of a day in April, or even the year. I had to retrace that I remember going back to school and talking with my friends in US History class to figure out the year, 1971. But 25 years later, after living with type 1 diabetes, on my own,  1 shot a day, and eating no sugar, ever, I was sick with unknown complications. 

This may very well be the painting that I was modeling for, but we will never know. A funny thing memory is. 

This may very well be the painting that I was modeling for, but we will never know. A funny thing memory is. 

These complications were not on any List of Diabetes Complications, so how was I to know? Chronic tiredness, frozen shoulders, frozen hips, general body stiffness and a little depression. My friend, Liza Green, also a type 1 diabetic and also with frozen shoulder, mailed me a copy of an article by Dr. Richard K. Bernstein, published in Diabetes Health,. The article was all about how Frozen Shoulder is a complication of diabetes! I received the article sometime in May of 1996. At the end of the article there was a coupon for two cassette tapes of Dr. Bernstein explaining his method of blood sugar control. I sent off for it right away!

Thanks to Scotty Millay King for having these tapes and mailing me copies, since I had lost mine years ago. Scotty King was then the editor of Diabetes Interview, later named Diabetes Health. 

Thanks to Scotty Millay King for having these tapes and mailing me copies, since I had lost mine years ago. Scotty King was then the editor of Diabetes Interview, later named Diabetes Health. 

On June 1st, 1996  received the tapes. At the time I was posing for a painting in my back yard as my husband was painting me. See picture. I set the tape player on the table and we both listened intently, knowing my life was going to change drastically. At the time I was fighting going on more than 1 shot a day. I was trying to figure out a way to heal type 1. Going on more shots would mean I was giving up the idea of healing. But I had been sick for a long, long time and didn't have any idea how to get better.  

We listened to both tapes. There was enough information for me to get started. The very next day I started low carb, 30 grams of carbs a day and two new kinds of insulin and 5 shots a day. This is where my memory gets fuzzy. I'm not sure how I got new insulin,  must have called my naturopath for these insulins, Ultra Llente and Humalog  were available without prescriptions, I don't remember, but I know I began the Dr. Bernstein plan on my own, aided only by my husband, on June 2, 1996.

The frozen shoulders took a lot longer, with lots of physical therapy, but all the other complications cleared up as if by MAGIC. Truly! I was happy, cheerful. My children almost didn't recognize me. All my stiffness, depression and other frozen and painful joints disappeared. I was a new person.  

My first edition of Diabetes Solution. Well worn and loved. 

My first edition of Diabetes Solution. Well worn and loved. 

That was 21 years ago today.

Diabetes Solution by Dr. Bernstein was published in 1997 and I remember I bought it right away.

The first 7 years went by, my A1c's went between 4.9 to 5.3,  After 7 years I thought about how I had wanted to heal, it was 2003 and I heard about the healing power of the raw vegan diet, so I decided to embark on another new diet chapter of my life. At first the raw diet looked promising.  I was able to lower my insulin requirements, after fasting, so I'd be hopeful. Then my insulin requirements would climb and my blood sugars would be all over the place, up high and then low. I quit testing, I quit having my A1c done. I had so much hope I really would heal, I just kept fasting, getting colonics, losing weight. All my friends were warning me, but I thought I was doing great. It took 7 years of this roller coaster for me to realize that I was completely out of control. So on January 1, 2010 I rededicated myself to health and following Dr. B's plan.

Still posing and doesn't that look like Diabetes Solution on the table? 

Still posing and doesn't that look like Diabetes Solution on the table? 

This time after 7 years of being a vegan I decided if I was going to eat meat, it would come from local farms that treated their animals well. And that my vegetables would also be locally raised, as would my eggs, butter and cheese. That's where I am today.  

Latest a1c: 5.7, little higher than I would like, but I look forward to improvement

Latest eye exam shows no diabetic damage.

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My health is great. I am a youthful 62 years old with 5 grandchildren and a bright, happy future. 

 

Out running to to improve my A1c! 

Zero Sugar Chocolate Cookies and Me, the Health Researcher

I just realized last night that my job title for the past 40 years is Health Researcher. It's true and the realization made me happy.  When I graduated college in  1976 after having been diagnosed with type 1diabetes in 1971 at the age of 16, I started reading texts on health and healing. This was the first time in my life that I didn't have to study what other people wanted me to study so I could make good grades. So the first thing I started reading were books on herbs, diets, fasting, supplements, and healing. These books and authors told of healing nearly any condition or sickness known to man. Not so much about healing type 1 diabetes, and it seemed to me, everything else but. 

So I used the associative theory of mathematics, or maybe the if/then principle and surmised  "if a healthy lifestyle and natural therapies can heal this then, why couldn't they heal type1 diabetes?"

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I spent the next 40 years experimenting on myself with natural therapies. I won't go into detail here, but basically I figured that illness couldn't live in a 100% healthy body. And I believed it. And between babies, and children and life I did a lot of reading and experimenting on myself and actually the whole family, trying my best to discover the way to health and healing. I'm still at it. 

I'm still experimenting and I'm still healing and believing in healing. 

My latest experiment is with Meditation and Belief and the Power of Thought. And that will be a later blog when I get some results. Stay tuned. 

This year marks 46 years of a type 1 diabetes diagnosis. 

Recipe: 

Zero Sugar Chocolate Chip Cookies  about 2 grams carbs per cookie

preheat oven 350 f

line a cookie sheet with parchment paper

1 1/2 cup almond flour

1/4 teas. Baking powder

1/4 teas. Baking soda

1/2 teas Himalayan salt

1 teas. Vanilla extract  

1 egg

2 ounces room temperature butter

1/2 cup Pyure, an organic stevia /erythritol blend

1/3 cup Lily's Chocolate Chips

presently I don't have a mixer so by hand I whipped the butter, egg, sweetener, and vanilla extract until creamyish  

then I stirred in the dry ingredients until well mixed

then I added the chocolate chips

I made 23 balls, weighed each on .65 ounce, then flattened with the bottom of the 1/4 cup measuring spoon.

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These were baked for exactly 12 minutes in my preheated oven. 

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They spread a little, but that just makes them look homemade, right? 

These figure at about 2 carbs each cookie.

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Ant here's what I have to say about treats and Erythritol. Even the pure stuff made by the health food companies, their erythritol is made from corn. At this point in history I don't really trust corn, is it GMO, is it not GMO? Is it Sugar? What is a sugar alcohol? Some people get the runs from eating it. It makes some people's teeth hurt. My conclusion, I try not to eat it very often. I do have to take a little more insulin to eat these cookies. They are fun to make, and they make other people happy. But do they make me happy. I know it's a lot harder to predict my blood sugar when I eat treats, so I try to have treats for special occasions. 

Thanks for listening!😘