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Healthy Keto Chili with Memory-Boosting Secret Ingredient

AHA Publisher — Thu, 14 Jan 2021 08:00:48 +0000

Dr. Don Colbert – Are there any better wintertime comfort foods out there than chili? It’s up for debate. But, a delicious, slow-cooked, aroma-filling, hearty chili is a wonderful meal this time of year. If you’ve given up on chili while going low-carb, we’ve got a great recipe for you. Our healthy keto chili keeps the carbohydrates down and the nutrients up. In fact, it’s loaded with amazingly nutritious ingredients like cauliflower, chili, and cumin. If you haven’t heard, cumin offers a ton of science-backed benefits. Here’s how to make a delicious healthy Keto chili and why you should add more cumin. Plus, a chance for you to win a copy of Dr. Colbert’s newest book – see entry rules at the end of the article! Delicious Healthy Keto Chili Ingredients 2 1/2 pounds organic or local Ground beef 1/2 large onion, chopped 8 cloves garlic minced 2 15-ounce can organic diced tomatoes, look for BPA-free can (with liquid) 1 6-ounce can organic tomato paste 1 4-oz can organic green chiles (with liquid) 1 cup diced green pepper (or yellow or red) 2 cups cauliflower florets cut into 1 1/2 inch pieces 2 tablespoons Worcestershire sauce 1/4 cup chili powder 3 tablespoons cumin 1.5 tablespoons dried oregano or 3 tablespoons fresh (diced) 2 teaspoons fresh ground sea salt 1 teaspoon fresh ground black pepper 1/2 cup water 1 medium bay leaf (optional) Optional toppings: avocado slices, fresh chopped cilantro, shredded cheese, jalapeno slices Instructions Slow Cooker: Heat oil in a skillet over medium heat. Add onion, and cook for about 5-7 minutes, until translucent. Add garlic and cook for about 1 minute, just until fragrant. Add the ground beef to brown, cooking about 6-8 minutes. Transfer mixture to a slow cooker and add remaining ingredients except for bay leaf. Stir until completely combined. Place bay leaf in the middle on the top mixture. Cook for 6-8 hours on low or 3-4 hours on high. If you used a bay leaf, remove it before serving. Electric Pressure Cooker: Follow the same instructions in steps 1 and 2 above, using a skillet or saute function or pressure cooker. Transfer as needed to pressure cooker. Add an extra 1/2 cup of water or broth to the mixture. Place the bay leaf into the middle, if using. Close the lid. Cook on the “Meat/Stew” setting for 35 minutes. Once finished allow it to natural release. Total cooking time with pressure will be about 55-60 minutes. Remove bay leaf before serving and enjoy. Serves 10. Nutrition info: 268 calories, 12grams fat, 9 grams net carbs (13 grams carbs, 4 grams fiber), 26 grams protein What’s in it for You? Beyond the “nutrition information,” the grams of this or that, it’s important to eat foods that offer more. That offer nutritious compounds that fortify your body, support cellular health, and whole-body health, and don’t bog it down with toxins. This chili recipe contains many. Its vegetables including cauliflower offer digestive-supporting fiber, phytochemicals, and antioxidants. Cauliflower also contains sulfur for cellular detoxification. [Chili powder] contains a powerful compound called capsaicin. This compound sets chilis apart and supports a fiery metabolism (1), brown fat energy expenditure, free radical neutralization, and more. In addition, we’ve included a whopping 3 tablespoons of cumin. Why? Cumin is a delicious and nutritious spice. It may even boost memory. Here are 10 reasons to eat more cumin. 10 Science-Backed Benefits of Cumin 1. SUPPORTS HEALTHY DIGESTION Cumin has long been a traditional treatment for digestion issues, such as loose stools and bloating. Its extract has been studied specifically in animal studies and humans. Researchers have found that cumin promotes normalized and healthy digestion in those suffering from cramps, digestive spasms, nausea, and bloating (2). 2. FIGHTS FREE RADICALS Cumin seeds are a potent source of antioxidants, specifically apigenin and luteolin. These antioxidants fight free radicals to support cellular and whole-body health. 3. PROMOTES HEALTHY BLOOD SUGAR Cumin has also been researched for its effect on high blood sugars. Scientists have found that it is a hypoglycemic agent that promotes healthy blood sugars in human and animal trials (3). 4. HAS ANTIBACTERIAL, ANTI-PARASITE PROPERTIES Cumin oil can also promote health when an effective larvicide or antiseptic agent is needed. In fact, it’s been successfully used against bacteria that are resistant to other antiseptics. It wholly supports immune health (4). 5. SUPPORTS ANTI-INFLAMMATORY ACTION IN THE BODY Your body reacts to foods and lifestyle with the production of inflammatory or anti-inflammatory hormones. Cyminum, the active ingredient in cumin seeds, promotes anti-inflammatory action in the body. Interestingly, cumin oil alone does not have as strong an effect. Cumin seeds (or the powder from ground up seeds) elicits the most potent anti-inflammatory action (5). 6. HEART-HEALTHY Cumin promotes healthy cholesterol levels, specifically in those with a history of high ones. In one study, cumin was added to yogurt and was found to support healthy total cholesterol, HDL, LDL, and triglyceride levels in obese or overweight participants (6). 7. PROMOTES HEALTHY WEIGHT Since cumin supports healthy blood sugars, it’s not surprising that it also supports healthy weights. When blood sugars are normalized, and cells are healthy in their response to glucose and insulin, the body can more effectively lose fat. Several studies have been conducted on cumin and weight. In one, overweight women saw healthy weight outcomes when they supplemented their diets with cumin (7). Another study found that cumin produced similar results to a diet pill in both men and women participants (8). 8. STRESS REDUCER Cumin’s antioxidants may also help reduce stress. In animal studies, researchers have found that cumin extract reduces the stress response when taken before a stressful activity (9). 9. MEMORY BOOSTER In addition to attenuating the stress response, cumin may also work to boost memory. The same study that evaluated stress activity also found a dose-dependent memory enhancement from cumin (9). Further studies are being conducted to consider how it may help those with memory in humans. 10. NON-TOXIC HEALTHY FLAVOR ENHANCER A bit of cumin, extra-virgin olive oil, black pepper, and lemon juice can go a long way to flavor almost anything! When you compare it to commercial flavorings that use monosodium glutamate, artificial flavors, and unhealthy oils, it’s clear that cumin is a delicious, flavorful spice that can help you avoid toxins! How Have Healthy Keto Zone Recipes Helped You? How have Keto Zone recipes and lifestyle changed your life and health in the past weeks, months, or years? We want to know! Send us your own testimonial regarding Keto Zone, Dr. Colbert’s Keto Zone books, and/or Keto Zone recipes. Simply text your unbiased testimonial with pictures or video to (407)512-9807 or email it to testimony@ketozone.com. Entry Rules: Each testimonial that includes a picture or video will be entered in a drawing to win Dr. Colbert’s new book, Dr. Colbert’s Healthy Gut Zone. To make sure you are entered, send in your testimonial as directed above. Then, add a comment below and let us know you sent it in! Make sure to indicate if you sent a picture or video. A winner will be randomly chosen at the end of January 2021. Bottom Line You’ve probably already got cumin and most of the ingredients for this wonderful healthy keto chili in your pantry. You don’t have to miss out on your favorites to stay in the Keto Zone. You can have them, with more nutrition and less inflammation. Make our healthy keto chili this week and let us know what you think. To read the original article click here. For more articles from Dr. Colbert click here.

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Scrumptious Low-Carb Pecan Pie Cheesecake (Only 4 Grams Net Carbs!)

AHA Publisher — Thu, 17 Dec 2020 08:00:35 +0000

Dr. Don Colbert – There is something magical about Pecan Pie Cheesecake. It “screams” Holiday deliciousness. But, did you know that the typical pecan pie cheesecake contains about 1/4 cup sugar? Per serving! That’s right, with every slice you’re consuming over 50 grams of sugar and almost 60 grams of carbohydrates. As you know, overconsumption of sugar is deadly. But, there’s good news for this Holiday Season! You can make this delicious Pecan Pie Cheesecake with only 4 grams of net carbs. You’ll still get all the wonderful health benefits of pecans, and none of the sugar. Similar to our Keto Zone Cinnamon Rolls, this recipe takes some work, specialized ingredients, and finesse. But, don’t let that deter you, it’s well worth the effort! Here’s how and why to make our healthy, low-carb Pecan Pie Cheesecake for the Holidays. Most Scrumptious, Low-Carb Pecan Pie Cheesecake Ingredients Crust: 1 cup pecans, ground 1 cup almond flour 1/4 cup coconut flour 1/4 cup granulated Erythritol (ie. Swerve) or Allulose 1 1/2 teaspoons cinnamon 1/2 teaspoon vanilla extract (preferably sugar-free) 1/4 cup melted unsalted butter Cheesecake filling: 2 1/2 cups cream cheese, softened 1/3 cup granulated Erythritol or Swerve or Allulose 10-15 drops liquid stevia for extra sweetness (optional) 1/2 cup organic sour cream, at room temperature 1/4 cup organic heavy whipping cream 1 tablespoon vanilla extract, preferably sugar-free 1 teaspoon cinnamon 1/4 teaspoon salt 1 teaspoon baking powder 3 large grass-fed/organic eggs, at room temperature, lightly beaten Pecan pie topping: 1/3 cup low-carb brown sugar substitute such as Swerve, Sukrin Gold, or Allulose 4 tablespoon sugar-free maple-flavored syrup 1 teaspoon xanthan gum 1/2 cup unsalted butter 2 large grass-fed/organic eggs 1/2 cup organic heavy whipping cream 1/4 teaspoon sea salt 2 cups coarsely chopped pecan Instructions Adjust your oven rack to the middle of your oven. Preheat the oven to 320 °F (convection) or 355 °F (conventional). Prepare a 9-inch springform pan by lining with parchment paper or applying butter to the bottom and sides. To make the crust, combine the crust dry ingredients in a food processor and pulse until mixed. Add in butter and vanilla extract. Pour the crust mixture into the prepared pan. Press the crust 3/4 of the way up the sides using your fingers. Press crust onto the bottom using a flat-bottomed cup or utensil. Refrigerate the crust for 20 minutes. Meanwhile, begin making the filling. Beat the cream cheese and sweetener in a large mixing bowl with an electric mixer on medium-high speed. Beat until smooth and creamy. Next, add in the heavy cream, sour cream, vanilla, baking powder, cinnamon powder, and salt. Continue to beat until well combined. Lastly, beat in the eggs just until combined. Pour the filling through a fine-mesh sieve if available, or otherwise work to remove any clumps. Remove pan from refrigerator. Spread filling evenly into the bottom of the pan. Wrap a large baking sheet in foil completely, from underneath to the top-side and up all sides. Fill the baking sheet with water. Place the cheesecake pan in the center of the baking sheet filled with water. Put in the oven and bake for 40 minutes. Meanwhile, prepare the topping. In a medium saucepan, combine the brown sweetener, maple syrup, xanthan gum, and butter. Stirring constantly, cook over medium heat until it reaches a boil. Then, continue to boil for 2 minutes. Remove from heat and let cool while the cheesecake is baking. On the side, whisk the “pie-topping” eggs, salt, and cream together. Then, set aside. Once the cheesecake has baked for 40 minutes, remove it from the oven. Reduce oven temperature to 300 °F (convection) or 340 °F (conventional). Slowly whisk the egg mixture with the cooled syrup until well combined. Add chopped pecans and stir to combine. Gently spoon the topping over the cheesecake. Return cheesecake to the oven and bake for another 40-50 minutes, until the top is golden brown and crisp. If the edges begin to over-brown during baking, remove, cover with foil, and then continue baking. Transfer to a wire rack and cool completely. Cover the cheesecake and refrigerate for at least 4 hours before serving. To serve, run a sharp knife under hot water and carefully dry the blade. Make the first cut. Repeat by rinsing the blade under hot water, carefully dry it, and make the next cut. Enjoy! Nutrition info (per 1/16 of pie): 436 calories, 44 grams fat, 4 grams net carbs (9 grams carbs, 5 grams fiber), 9 grams protein Another Low-Carb Sweetener Option for Chilled Desserts If you’re able to get your hands on some for this dessert, try using allulose low-carb sweetener instead of erythritol in this dessert. When using erythritol in chilled desserts, they may become a bit crystallized, giving it an uneven texture. This isn’t a huge problem, but it can be avoided with allulose. It can be used directly in place of erythritol, in the same amounts. It has the same carb count. However, it is slightly more pricey. Why Eat Pecans Now and Throughout the Year? This dessert doesn’t just omit the sugar. It also brings all the nourishment of pecans! What do they do in the body? Pecans: Support bone health, especially in women (1). They are a good source of manganese, copper, and zinc, minerals known to promote bone density and health. Improve brain health, especially in those who are seeking treatment after alcohol abuse (2). Pecan’s thiamine helps the brain recover and repair. Reduce free radical damage and brain degradation by neutralizing free radicals. Pecans’ nutrients also help improve brain dopamine and galactose pathways. Support heart health by promoting healthy blood pressure levels and improved cholesterol (3). Pecans provide plant sterols, antioxidants that can reduce oxidation of LDL cholesterol, and healthy fats to support heart health (4). To read all about the health benefits of pecans, check out this post and Pecan Tartlet Recipe. Bottom Line Just because you’re healthy and eating low-carb doesn’t mean you have to skip scrumptious desserts. Indeed, we’ve saved the most scrumptious one just for you? Enjoy our healthy Low-Carb Pecan Pie Cheesecake this Holiday Season! To read the original article click here. For more articles from Dr. Colbert click here.

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Pesto Zucchini Noodle Dinner & How to Eat Plant-Based Keto Zone

AHA Publisher — Sun, 28 Jun 2020 07:00:15 +0000

Dr. Don Colbert – Keto Zone is a high fat, low-carbohydrate diet and lifestyle that uses ketones in the body instead of glucose for fuel and energy. There are many health, focus, and energy benefits to this. However, did you know that Keto Zone can be plant-based? If you’d like, you can make it 100% vegan, a looser vegetarian, or mostly plant-based with select animal products. Here’s how to eat plant-based Keto Zone, and one of our favorite recipes to get you started. Plant-Powered Keto Zone Pesto Zucchini Noodle Dinner Ingredients 4 medium zucchinis 1 tablespoon extra-virgin olive oil 1 cup thinly sliced red bell peppers (optional) 1 clove garlic, minced 1 tablespoon fresh thyme, chopped (or 1 tsp dry) 1/4 teaspoon sea salt 1/4 teaspoon fresh black pepper ground PESTO: Keto Zone Pesto (see recipe) Optional: fresh basil leaves Instructions Prepare zucchini noodles: Slice off the ends of the zucchini. Using a food spiralizer to make the ‘noodles’ by twisting the entire zucchini through the device. If you don’t have a spiralizer, slice zucchini strips as thinly as possible. Then, cut down zucchini for shorter noodles. Prepare Keto Zone pesto (omit cheese). Next, heat oil in a frying pan over medium heat until warm. Add tomatoes, garlic, thyme, salt, and pepper. Cook and stir until softened, about 3-5 minutes. Add the zucchini noodles and pesto and mix gently. Stir and heat until noodles and pesto are warmed through, just 1-2 minutes. Serve either warm or cold. Why Choose Plant-Based Keto Zone? While not everyone wants to follow a plant-based plan, many people do for cost savings, environmental reasons, to make a strong push against high cholesterol, and more. And what’s more, many non-vegan meat-eating Keto Zone eaters still eat many, many plant foods. Either way, it’s worthwhile to find out which foods make great plant-based keto options, and how to get the protein and healthy fats you need from plans if you forego the animal products. How to Eat Plant-Based Keto Zone There’s great news. You can get into the Keto Zone with a healthy plant-based Keto Zone plan. And, you can do so while getting all the healthy fat and protein nutrients you need for overall health. Here’s what to eat. Start With Fats: Plant-Based Keto Zone Fats Keto Zone starts with fats. Here are great healthy fat options: Extra-virgin olive oil and olives MCT oil or MCT oil powder Coconut meat and coconut oil Avocado and avocado oil Nuts and seeds (see list below) Plant-Based Keto Zone Proteins While proteins make up only a small percentage of Keto Zone calories (just 15-20%), they are still imporant. Proteins provide nutrients that support cell health and repair, metabolism, hormones, and more. Some great plant-based Keto Zone proteins include: Nuts and Seeds Pecans Brazil nuts Macadamia nuts Walnuts Chia seeds Flax seeds (make sure they’re ground) Hemp seeds Sunflower seeds Pumpkin seeds Each 1/4 cup of hemp seeds gives you healthy fats and a protein boost! Edamame and Tempeh Natural edamame is a great source of protein (although it’s best to avoid an overload of processed soy-fortified foods). Choose edamame, organic tofu, and tempeh. You can eat them roasted, dry roasted, and in salads. Each 1/2 cup of edamame can give you an 8.5-gram boost! When choosing edamame and tempeh, make sure they contain no added flavors, seasoning, or grains that increase the carbs. Also, choose non-GMO and organic. Avoid soybean-based processed foods as these often have sugars, carbs, MSG, and other ingredients added. Vegan Protein Powders It can be difficult to find a high-protein low-carb powder with good, wholesome ingredients. But look no further, as Dr. Colbert’s Protein Supremefood delivers all of this. It is an organic-based, non-GMO, brown rice- and pea-based protein powder. It only has 1 gram of net carbs per serving and is fortified with health-promoting ginger and turmeric. What’s more, it delivers a whopping 15 grams of protein per serving! Non-Vegan Options Even while eating plant-based, many vegetarians will still include eggs, dairy, or other proteins as desired. If this is the case, local free-range eggs, plain Greek yogurt and cream, and hydrolyzed collagen powder are great protein sources. Plant-Based Keto Dairy Next, if you’re looking for plant-based keto-friendly milk and/or dairy substitute, there are now many to choose from. Try: Coconut milk or cream, cashew milk, or almond milk (with little or no preservatives and no sugars) Vegan butter with healthy oils like olive oil Cashew cream or low-carb vegan cheeses made with healthy oils Coconut or cashew yogurt (unsweetened) Vegan Keto Carbs: Tons of Low-Carb Veggies Lastly, try to overflow your diet with healthful leafy greens and low-carb vegetables when you’re in the Keto Zone, whether plant-based or not. You can include: Artichokes Asparagus Avocados Artichokes Baby bok choy Bell peppers Broccoli and cauliflower Brussels sprouts Cabbage Celery Collard Greens Cucumbers Edamame Eggplant Fennel Garlic and onions Herbs like basil, mint, oregano, parsley and more Leafy greens, spinach, and kale Mushrooms Okra Onions Radishes Swiss Chard Turnips Zucchini You can also add a small number of fruits like berries (~1/4 cup per day), and/or use Red and Green Supremefood for a Keto Zone fruit and vegetable boost! Healthy Plant-Based Keto Drinks And of course, there are many plant-based Keto Zone drinks that nourish your body. In addition to water throughout the day, add black tea, green tea, and coffee for great brain-health, metabolism, and whole-body health benefits. Bottom Line If you want to eat a plant-based Keto Zone diet, you can certainly do it! You can get in the Keto Zone, without any animal products or only a select few you want to include. The Keto Zone is a wonderful and highly effective healthy eating plan that works well either way! To read the original article click here. For more articles by Dr. Colbert click here.

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