Just wanted to let you all know, that the posts will probably slow down a little. I got accepted to the LCHF/Ketogenic (low carb high fat) specialist training through Nutrition Network and so will be focusing on the class for a few weeks. Once completed I will have a certificate for that program. I am very excited to expand my knowledge base of the science behind low carb high fat eating.
Something I recently heard or read was that the body is a perfect machine, the only part we have to truly get right is the kind of fuel we provide for the machine. It’s not unlike a gasoline car, if you fill it with diesel, it may run for a period of time, but eventually, the wrong fuel completely ruins the car. The same can be said for our bodies.
Our bodies can run on carbs (glucose), but, since our body is designed to have the liver produce that for us, when we ingest it as fuel, the liver has no shut off for producing it. So, we have too much, the liver tries to store it for later (a primary reason for people having non-alcoholic fatty liver disease), but since the SAD (Standard American Diet) has us continually adding more glucose fuel to our system, the day to use it doesn’t come. The body tries its best to deal with it, by increasing the production and secretion of insulin into our system. But, there is a point where insulin production is maxed out, and can’t deal with the amounts of glucose we are ingesting and the liver is producing, this is metabolic syndrome (also called insulin resistance). After this point come full-blown diabetes.
The beauty of the low carb high fat diet is that it allows the liver to produce the glucose we need, which it is designed to do. The brain runs very efficiently using this system. You end up with lean muscle mass, instead of huge stores of fat.
I will do my best to post at least once during the week, as I go through the course. But, if that becomes unrealistic, just know, I will be back to more frequent blogging, once I have completed the course.
Thought, a nice cinnamon “apple” muffin, might be a way to show that I appreciate each and every one of you that read my blog.
Keto Cinnamon Apple Muffins
- 2 chayote squash peeled and sliced
- 1/4 tsp ascorbic acid optional, but improves the tart apple taste
- 3 tsp lemon juice
- 1/2 tsp apple flavoring
- 1 tsp apple cider vinegar
- 1 1/4 cup Nut or seed flour
- 1/3 cup coconut flour
- 2 Tbsp psyllium husk powder
- 1/2 cup keto friendly sweetener
- 2 tsp baking powder
- 1/2 tsp cinnamon
- 1/4 cup butter softened
- 2 eggs
- 1/3 cup water
- 1 1/2 Tbsp apple cider vinegar
- 1 1/2 tsp vanilla
- Liquid from the chayote apples
- 3 Tbsp keto friendly sweetener powdered
- 1 Tbsp butter softened
Preheat oven to 350° F. Prepare a muffin tin by greasing or you could use muffin liners.
Peel and and remove seeds from Chayote squash.
Into a microwave safe bowl slice lengthwise into "apple" slices.
Add remaining chayote apple ingredients and mix well, then, microwave on high for about 3 mins, or until the slices are flexible and tender. Then set aside.
In mixer bowl add all the dry ingredients and mix. Then add the remaining muffin ingredients and mix well. Will form a thick batter, similar to a cookie dough.
Using spoon or ice cream scoop divide dough equally into muffin tin.
Using the "apple" slices you set aside, place slices in dough. Arranged like a rose, makes a nice touch. Set bowl with the "apple" liquid aside as you will use this for the icing.
Bake for about 40 mins or until the muffins are completely cooked in center. Cool for 3-5 mins before removing from the muffin tin.
While muffins cool, add remaining icing ingredients to the remaining liquid from the chayote apples. Mix well.
Once you have removed the muffins from the tin and while they are still warm, use a spatula to spread the icing over each muffin.
Serve warm or cooled.
These kept well under a cake dome, they would also do well in an airtight container. They were still okay after refrigeration and freezing, though liked them better after heating them to warm in the microwave.
total fat 12.2 g
net carbs 2.8 g
protein 9.2 g