Today, I wanted to let you in on my current struggle. I made a mistake in a recipe recently. I didn’t have the brandy or bourbon I wanted to use, so substituted Frangelico®. What I didn’t stop to think about is that Frangelico® is a liqueur. For any of you that don’t know what a liqueur is, here is the definition: “A liqueur is an alcoholic beverage made from a distilled spirit that has been flavored with either fruit, cream, herbs, spices, flowers or nuts, and is bottled with added sugars and other sweeteners (such as high-fructose corn syrup).” My husband and I each had more than one piece of this dessert over the course of a couple days.
So, when I stalled, then put on a pound, I was first confused, then started backtracking. I listed everything I had eaten in the past few days. Then I was doing the blog post, where I listed the different alcohols and the net carbs associated, and a little bell went off in my head. I looked up Frangelico® and learned that the net carbs for an ounce is 12.3 g. Mystery solved.
Why am I tattling on myself? Because, I wanted to make a point. We all make mistakes or make decisions about what to eat, that might not be the ideal on our keto journey. I gained a pound, and for a minute I was confused and down. I had a moment where I wondered if keto was going to only take me so far, then fall into the land of failed diets. But, thankfully, for me, that only lasted a minute. My rational mind kicked in and I realized the science supports keto, and that there had to be a reason that this happened.
Why am I telling you that I had a moment that I wavered about keto. Because, I wanted you to know, that if it happens to you, you aren’t alone. When something happens, and you stall or gain, here are some things to consider:
- reconstruct your meals over the past few days.
- it may help to double check ingredients or labels for hidden carbs
- did you start taking anything new, such as a medication or supplement
- ask yourself, am I well hydrated
- consider body cycles these too can impact
- are you constipated
- ask yourself if you are getting enough sleep
The main thing is, don’t throw in the towel, because of a temporary set back. Our bodies are complex, and sometimes there isn’t anything you can point to (such as a substitution mistake), to figure out why you didn’t lose, or why your weight was up today. Step back look at the big picture, are you trending down over time? Then everything is good!
Well, since my goof, I am had to work at getting back into ketosis, so was being even more carb restrictive than before. I got the idea to make a really low-carb quiche, by using bacon as the crust. Well, I may well, never use anything but, bacon for a quiche crust ever again! I will also admit, that as I was congratulating myself on my cleverness, I ran across more than one recipe for a bacon crust. Oh well, it was still delicious, even though turns out I am not any more clever than anyone else. *smile.
Keto Bacon Crusted Quiche
- 1.5 lbs bacon
- 1 Tbsp butter
- 1 cup diced ham or use whatever leftover meat you have on hand
- 1/2 large yellow onion chopped
- 2 tsp minced garlic
- 1 mini sweet pepper chopped
- 1 cup arugula chopped
- 8 eggs
- 1 1/2 cup heavy cream
- 1/2 cup creme fraiche or sour cream
- 1 cup Auribella Cheese grated (may substitute with any cheese you like)
- 1 tsp basil fresh or dried
- 1 tsp thyme fresh or dried
- salt and pepper to taste
Preheat oven to 400° F. Weave bacon in a basketweave pattern of over and under, into a deep dish pie pan and bake for 15-20 mins, until bacon is mostly cooked. Drain off the excess bacon grease.
While bacon crust is baking, melt butter in a heavy skillet over medium high heat. Add onion, garlic, peppers, and ham (or whichever meat you are using).
Once onions mixture is cooked (onions will be glossy and tender) add arugula
Once arugula has wilted, remove from heat. Crust should be out of the oven. Add mixture to the crust and set aside to cool slightly.
In mixer bowl add eggs, cream, creme fraiche and spices. Whip on high speed until totally blended.
Add grated Auribella cheese (or whichever cheese you are using) to egg mixture.
Mix cheese into egg mixture until thoroughly blended.
Pour over the meat and onion mixture, in the bacon crust. For a nice touch add a few basil leaves or other herbs to top.
Bake in 400° oven for about 20 mins, then reduce heat 350° F. and cook for about 10-15 mins more (center will be firm).
total fat 52.5 g
net carbs 6.5 g
protein 29.4 g