When most of us think of nuts and seeds we think of health foods, however as with everything- moderation is key, and this rings especially true in the case of nuts and seeds. Nuts and seeds should not be relied up on as staple snacks in our diet. In fact, they should be scarce in that of a Ketogenic diet.
Sesame oil is the perfect example of an oil which can be greatly overused. With its distinct sesame flavor, it is a staple in many Asian dishes.
Generally, we don’t want to use seed oils of any sort- including sesame oil in our cooking.
Seeds contain poly unsaturated omega 6 oils, when consumed in high amounts, omega 6 fatty acids lead down a biological pathway of inflammation, heart disease and cancer within the body. In his new book, Toxic Oil, David Gillespie says, “There is no evidence that saturated fats cause heart disease. When we replace animal fats in our diets with seed oils we significantly increase the amount of harmful omega 6 fats in our cell membranes and this inevitably leads down a pathway to cancer and heart disease”
Keep the use of sesame oil to a minimum.
Our tissues are made up of- we are, saturated and monounsaturated fats, our body requires more of them than polyunsaturated fats derived from plants nuts and seeds.
It is a total fallacy that Saturated fats cause heart disease- it is unsubstantiated and false. All we have to do is look back to the “The Seven Countries Study” by the American Physiologist Ansel Keys.
The Seven Countries Study was the first major study to investigate diet and lifestyle along with other risk factors for cardiovascular disease, across 22 contrasting countries and cultures and over an extended period of time. Dear Mr Keys however, extrapolated particular information from only 7 different countries that made it look like heart disease was associated with fat intake. He totally dismissed the data of the other 15 countries that didn’t fit his hypothesis! (side note; I wonder who funded his study).
Decades later, after the western world had been following dietary guidelines to go low fat, and scare mongered away from saturated fats, other researchers analysed Dr Keys’ data using all the original countries, the link between fat and heart disease totally vanished. Keys totally manipulated the final results- he was a fraud, his study a joke.
A Ketogenic diet is high in Saturated fats and Mono Unsaturated fats.
Poly Unsaturated fats come in the form of Omega 3’s & Omega 6’s. Your body does well with moderate amounts of Omega 3 fats, however it needs relatively small quantities of Omega 6 oils.
Egg Roll in a bowl- minus the rice paper or floury wraps.
On a ketogenic diet rice paper wraps are a serious no-go zone, however you will soon forget about deep fried carbs once you taste “Egg Rolls in a bowl!”
Cruciferous vegetables are an essential part of a Ketogenic diet, so coming up with new ways to flavour your veggies will keep not only your taste buds satisfied, but the creative cook in you also.
Traditionally pork is used in egg rolls, however any meat or seafood can be used. We happened to have coriander & garlic lamb patties in the freezer at our place, so I have replaced pork with fattier lamb. Remembering the fattier the meat the better on keto. The patties were easy to pull apart into small chunks of meat
Egg Roll in a bowl
300 Grams of protein -the garlic and coriander lamb patties worked really well
1 full small green cabbage or half head of a larger cabbage – shredded in a food processor
1 medium brown onion
¾ cup chicken broth – I had bone broth in the freezer so used that.
¼ cup Liquid Aminos – I had ran out, so used Tamari
1 teaspoon Himalayan salt
3 stalks of Green onions thinly sliced
2 Tablespoons of sesame oil
2 cloves of garlic- minced
1 teaspoon of minced ginger
- Sesame seeds optional
In a food processor, shred your cabbage and slice your brown onion.
Thinly slice your green onion.
Mince your garlic and ginger
Mix liquid aminos, minced garlic and ginger into a small bowl- put to the side
Brown your meat over a medium heat in a large non-stick pan or wok- no oil required.
Add sesame oil and brown onion to pan, add meat, mix together and continue to cook over medium heat.
Once onions are brown, pour in the liquid aminos mixture
Immediately add your shredded cabbage and continually toss until well mixed (using two large kitchen utensils works well to mix such large amounts of cabbage). You may like to lower the heat of your stove top here.
Once mixed, add broth, evenly sprinkle salt over the cabbage, continuous mixing until the liquid of the broth is evenly dispersed. Add the green onion last, practically raw ifs fine, again mix continuously until green onions are dispersed evenly throughout the cabbage.
If you are going to add sesame seeds add once all cooking is complete, tossing them through the cabbage.
And you are done- whether it breakfast lunch or dinner, you have a huge bowl of delicious keto approved food in your fridge that can last you for days.
Remembering- onions are to be eaten with care on a Keto program. So don’t go over board or add more.