A Dietitian’s Tips for a Keto-Friendly 4th of July

staceyIn today’s guest blog post, ketogenic dietitian Stacey Bessone provides some tips for celebrating the 4th of July while on the ketogenic diet. Stacey is a ketogenic dietitian, RDN, LDN, based in St. Petersburg, Florida, and a Keto Ambassador.

 


Fourth of July: The official American holiday for summer.  It is a great day for family time, outdoor grilling and fireworks.  Staying on the ketogenic diet during this holiday can be cool and tasty.  Here are some suggestions for a festive, keto-friendly 4th.

  1. Make sugar free popsicles and frozen treats. You can make cream-cicles with heavy cream and sugar free gelatin or use water, stevia and food coloring to make your own frozen pops. It is also fun to make star-shaped frozen ice cubes using just water and food coloring.  Who doesn’t want a red, white and blue stars floating in their water??
  2. Use the “raw meat” choice and pre weigh foods for the BBQ. Chicken, beef or your favorite protein can be cooked on the grill right along with everyone else’s protein.  Just keep track of your keto portion and it will be served hot. Try a lettuce bun for your hamburger.  Ribs can be tasty too.Young black boy holding flag at 4th July family garden
  3. Make Kabobs using your favorite protein with peppers and onions. Use low-carb ranch or make another low-carb creamy dipping sauce.
  4. Try substituting cauliflower for the potato in potato salad or for the macaroni in mac and cheese (try this Cauliflower & Cheese recipe from KetoCal). Zoodles (spiralized zucchini) are a great substitute for pasta as well. Coleslaw can be made low in carb using mayo.
  5. Try grilling your carb portion of the meal. Grilled tomato, grilled zucchini or even grilled fruit (maybe a small portion of a peach) taste great.
  6. Consider breaking out some berries for dessert. Berries are in season and naturally low in carbs.  Adding heavy whipping cream or cooking them in butter are super delicious. You can even make a low-carb fresh berry crumble, such as these 4:1 KetoCal® recipes for Raspberry Crumble and Blackberry Crumble.
  7. Use cookie cutters in the shape of stars to cut out sugar free gelatin into Fourth or July shapes. Try this 4:1 gelatin recipe from KetoCal.
  8. Remember it is not always about food. What a great day for playing outdoor games like kickball, catch, corn hole game or Frisbee.  Also look on Pinterest for DIY games like Twister using spray paint on the grass or bean bag toss using paper plates and paint. It is a great day to go to the beach. If outdoors is not your thing, a good movie or show may be a good treat too.
  9. If you are playing outside, remember to STAY HYDRATED. This is important for everyone but especially important when on the ketogenic diet. Drink plenty of water and do not skip your meals and snacks.

Have a happy and safe 4th of July!

-Stacey

KetoCal Hanukkah Recipes

Earlier this week we posted a guest blog with tips and recipe ideas for celebrating Hanukkah on the Ketogenic Diet. If you missed it, be sure to check it out! To go along with these tips and ideas, we have some KetoCal recipes for popular Hanukkah foods to share today. As always, consult with your child’s health care provider to adjust these recipes to meet your child’s ketogenic ratio and calorie requirements.

KetoCal Latkes with Sour Cream Topping:

latkeLatkes are potato pancakes often enjoyed during Hanukkah. These delicious keto latkes are made with low carb vegetables, zucchini and cauliflower, instead of potatoes.

Recipe makes two medium-sized latkes.

Ingredients:

  • 25 g Cauliflower, raw
  • 65 g Zucchini, with skin – raw
  • 1 g Garlic Paste
  • 16 g Egg (raw, mixed well)
  • 12 g Sour Cream – cultured (not low-fat)
  • 12 g Mayonnaise
  • 16 g Oil, Olive
  • 21 g KetoCal 3:1 Powder

Directions:

  1. Shred raw zucchini (I used a cheese grater), then measure (raw).
  2. Chop cauliflower florets, then measure (raw).
  3. Steam cauliflower a bit to soften, either on the stove or in the microwave. Briefly mash them with a fork or mini spatula.
  4. After measured, place shredded zucchini on a plate and sprinkle a small amount of salt on top. Allow to sit for a few minutes, then blot it with a paper towel (this removes excess water from the zucchini so that the latke batter is not too watery).
  5. Mix vegetables, egg, garlic paste, olive oil and KetoCal 3:1 powder in a bowl.
  6. Heat a pan with olive oil.
  7. Pour latke batter into pan, making two “pancakes”. Cook until brown on edges, then flip and brown on the other side. If some of the latke falls apart at the edges, just use your spatula to reshape it as it cooks.
  8. Remove from heat and place on a plate to cool, Do not place on a paper towel since this will remove some of the fat.
  9. To make the sour cream topping, mix the sour cream and mayonnaise together. Spoon the mixture onto the latkes.

Nutrition Information (for entire recipe; 2 latkes):

Calories: 445
Fat: 44.4 g
Protein: 6.8 g
Carbohydrate: 4.3 g
Ratio: 4:1

KetoCal Sufganiot:

donut1Recipe makes two mini doughnuts.

Sufganiot are jelly-filled doughnuts often enjoyed during Hanukkah. You can make a keto doughnut by preparing the KetoCal Pancake recipe and pouring the batter into a doughnut mold pan (thanks to our past guest blogger, Dana, for sharing her keto doughnut creation with us!).

Ingredients:

  • 26 g KetoCal 4:1 Powder
  • 8 g butter
  • 7 g cream, 40%
  • 4 g olive oil
  • 28 g eggs, raw, mixed well
  • 4 g (mL) water

Directions:

  1. Preheat oven to 375°F.
  2. Melt the butter.
  3. Stir in the egg, cream, oil, and optional carb-free sweetener into the butter and mix well.
  4. Mix the KetoCal 4:1 powder and water, and then add into the mixture.
  5. Spray a mini doughnut mold pan with oil.
  6. Pour batter into doughnut molds (depending on the size of your molds, it should make about 2-3 mini doughnuts)
  7. Cook for 20-25 minutes, until golden brown.

Optional: To add a jelly filling to your doughnuts, stir a small amount of prepared sugar-free, carb-free fruit-flavored gelatin to reach a jelly-like consistency, then spoon it into the middle of the doughnut. Note that the doughnut recipe is for a 4:1 ketogenic ratio. Adding carb-free, sugar-free gelatin will affect the ratio slightly, so work with your dietitian to balance the ratio with an additional source of fat if needed.

Nutrition Information (for entire recipe, not including optional “jelly”):

Calories: 341
Fat: 34.0 g
Protein: 7.5 g
Carbohydrate: 1.1 g
Ratio: 4:1