The keto diet consists of eating lots of fat while restricting carbohydrates, which can be great for weight loss but may raise cholesterol and heart disease risk factors in some individuals.
What you eat on keto is important as well. A study indicates that keto can increase triglycerides and LDL (“bad”) cholesterol levels.
Hard-Boiled Eggs
Eggs are an excellent combination of proteins and healthy fats, including their rich yolks that contain essential choline for brain development and memory retention. Eggs also provide vitamin D which strengthens bones. While they do contain cholesterol, eating eggs in moderation will likely not have an adverse impact on cholesterol levels in most individuals.
Boiled eggs are one of the most convenient breakfast or snack options around and an effective way to incorporate more essential vitamins and nutrients into your diet. At just 160 calories each, they pair nicely with nearly any vegetable or fruit and are an easy way to add protein boost into smoothies or casseroles for keto breakfasts.
This simple hard-boiled egg recipe is quick and simple to prepare, making it the ideal heart healthy snack that can fit seamlessly into a keto diet diet plan. When properly hard boiled, its whites should be firm but not rubbery while its yolk should be creamy and satisfyingly delicious. Boiling an ideal hard boiled egg takes approximately 12 minutes depending on altitude, pan/stove size/shape as well as desired level of doneness – though cooking times may differ depending on personal taste!
If you want your boiled eggs to come out perfect every time, follow this tip: When adding the eggs to the boiling pot, arrange them in an even layer before you pour in hot water – this prevents them from clumping together and cracking when added directly from boiling; also don’t allow it to come all the way to boiling before adding your eggs as this could cause overcooking leading to that annoying green ring around their yolks!
However, for an on-the-go breakfast or lunch that’s both nutritious and flavorful, sprinkle Everything Bagel seasoning for a unique way of eating your boiled eggs. Boiled eggs provide an easy source of iron while being loaded with essential choline, protein, vitamins D & A as well as folate – perfect for snacking! Nellie’s Certified Humane Free Range eggs from happy hens ensure you make the most out of every boiled egg you consume!
Keto Chaffle Sandwich
The keto chaffle sandwich is the latest trend in low carb food. Easy to prepare and great as breakfast, lunch or appetizers; its combination of cheese and egg provides both protein and fat for heart healthy nutrition. Furthermore, being gluten-free with less carbs than traditional bread makes the keto chaffle an ideal heart healthy keto meal option.
As the first step in creating a chaffle, the first step should be preparing the batter. Combine all of your ingredients until smooth and uniform – finely grated cheese provides optimal texture! Add an egg, mix until well mixed, pour your batter onto a warm waffle maker (such as Dash Mini Waffle Maker ) and cook it until ready; approximately one and half minutes for small chaffles and three for large ones.
Once your chaffle has been cooked, it’s time to assemble your sandwich. Place one toasted chaffle on a plate, add your desired meat or vegetables, and choose products labeled preservative- or nitrate-free; this will help avoid unnecessary chemicals that could negatively impact your health. Top this delicious combination off with another toasted chaffle before diving in!
Chaffles make an excellent alternative to bread when used in recipes like grilled sandwiches, pizza and burgers. Their use provides a great way to avoid grain-based sandwich bread which contains preservatives and glyphosate (did you know all grains are sprayed with RoundUp as desiccant before harvest?). In addition, these gluten-free and low-carb alternatives have less carbs than typical low-carb bread alternatives.
If you don’t own a waffle maker, chaffles can still be created using this method – just mix your batter in a bowl before spreading it on an iron skillet heated to 400F/200C – but they may lack some of the crunchiness found in traditional waffles.
Grass-Fed Butter
Butter has long had an unfortunate reputation, but modern studies have debunked myths surrounding saturated animal fats such as butter. Instead, modern studies have proven otherwise and show it to be an excellent source of nutritious fats to support heart health and boost HDL cholesterol levels in the blood. Butter production involves taking cream from milk from any species (usually cows but can include buffalo, yak or sheep milk) and then churning it until thick enough to create butterfat and buttermilk – this process usually takes 2-3 days depending on size of cream separation before thickening into butterfat and buttermilk respectively.
Traditional butter is created using milk from cows that have been fed a grain diet, while grass-fed butter uses only milk or cream from cows fed solely grass for their entire lives. The result is higher quality butter with more beneficial fats and essential nutrients.
Grass-fed butter stands out from its grain-fed counterpart by having more conjugated linoleic acid (CLA), omega-3 fatty acids, medium chain triglycerides (MCTs), vitamins A and K2. CLA in grass-fed butter may have appetite suppressing and anti-inflammatory properties while omega-3s can lower blood sugar and improve insulin sensitivity while the MCTs increase energy production while decreasing triglyceride levels.
grass-fed butter offers additional health benefits due to the higher amounts of choline it contains, helping regulate nervous system and brain activity as well as providing more vitamin K2, believed to promote calcium metabolism and prevent arterial calcification. You’ll find it at many stores; for optimal performance look for one certified as organic or certified grass-fed.
Start your day right by including a tablespoon of butter in your breakfast, but keep an eye on its caloric intake. Butter is highly caloric and rich in saturated fats which may contribute to weight gain if eaten too freely. If weight loss is your goal, perhaps switching out for another dairy alternative such as ghee.
Cinnamon Bombs
Taken from traditional snickerdoodle cookies, this heart healthy keto recipe for cinnamon bomb fat bombs offers a tasty way to satisfy both sweet cravings and give your body energy it needs. Quick and easy preparation using either a cookie scoop or spoon; chill for 10 minutes afterward so the mass can easily form small balls.
Once your cake bombs are complete, roll them in a mixture of pork rinds and cinnamon sugar before placing them on parchment paper to set up and chill in the fridge before being stored in an airtight container between sheets of parchment paper to avoid sticking together.
One cinnamon bomb contains 1.5 grams of carbs, making it an excellent option for anyone following a keto diet while trying to limit their carb intake. Plus, this vegan treat is made with monk fruit sweetener so as to minimize refined sugar consumption!