|
Opět (pokračování) pro ilustraci a možná nějakou inspiraci k low carb (jinak s dále uvedenýma kombinacema potravin a některými prvky úpravy jídel (smažení apod) nelze souhlasit z hlediska rozvoje zdraví...).
THE JOY OF COOKING (AND EATING) FAT
příklad vysokotukového jídelníčku:
( Phinney, Stephen; Volek, Jeff . The Art and Science of Low Carbohydrate Living z r.2011)
Introduction: Let go of your guilt for a second and think back. Most of us have had periods of dietary restriction after which we had free access to anything we wanted. Maybe it was a diet camp you got sent to as a teen, an extended period of intense exercise with limited food choices, or maybe just a week at your aunt’s house (you know, the one who served you cold cereal with skim milk for breakfast and then spaghetti-O’s and iceberg lettuce with low fat ranch dressing for supper). What was the macro-nutrient you really craved? We give you ten-to-one odds it was fat, and you probably remember just how great it tasted. No, you probably didn’t sit down and eat a can of butter (see side-bar), but whether it was Ben and Jerry’s ice cream, a grilled cheese sandwich, or a bacon cheeseburger, it was fat you were craving. But you probably ate it mixed with something else, unlike Joran Kropp’s infamous can of butter.
In his 1996 trek to the summit of Everest after riding his bicycle there from Sweden, the adventurer Joran Kropp made three attempts to reach the summit before finally doing so. Up through the second attempt, he had been eating a vegetarian low fat diet. When he descended after his second attempt failed, he was so exhausted and depleted that he broke from his vegetarian diet and ate a large can of pure butter that he pan-handled off of the film crew that was documenting his climb. With enough fat back in his diet, on his third attempt he went on to reach the 30,030 foot summit without using supplemental oxygen.
After 50 years of demonizing fat, there are two obvious impediments to adding good fats back into our diet. The first is limited access, and the second is its preparation as foods we like to eat.
Access to fat? You ask. There’s lots of fat to be had in stores and restaurants. Yes, but what kind? Most of the fat in prepared mayonnaise, dressings, sauces, and marinades is the wrong kind for a person on a high fat diet – high in polyunsaturated fat (PUFA) from the cheap, government subsidized soy, corn, and cottonseed oils used as ingredients. Olive oil is considered too expensive an ingredient by most manufacturers, and the less expensive high oleic (low PUFA) versions of safflower and sunflower oils are slow coming to market. After decades of telling consumers that high PUFA oils are good for you, it’s hard for the marketing folks in the big food companies to start saying the opposite without looking foolish. Because restricting dietary saturated fat has been a focus of nutritional recommendations since the 1970s, an unfortunate consequence has been reduced availability of the tasty and healthy traditional animal fats enjoyed by our ancestors for thousands of years. Fifty years ago, every butcher stocked lard, pork belly, and beef suet. Now a diligent shopper has to scrounge to find any of them. Duck, goose liver, beef tongue, and marrow bones were commonly eaten as gourmet foods. Now they have all but vanished from both our plates and our memories. In the past, cheese was a high fat food. Now you have to be careful when buying cheese to avoid getting the ‘reduced fat’ or ‘low fat’ options that taste like rubber or Styrofoam. So how do we deal with this reduced access to the kinds of fat that are desirable (from both taste and health perspectives) when following a high fat, low carbohydrate diet? Clearly a key behavior is to become a careful and discriminating shopper when it comes to fat. Perhaps, as more of us ask for traditional fats, they will again become more available.
The second impediment to consuming the right kinds of fat is that we have lost the preparation skills needed to include it in our diet. Even if you did manage to buy a nice thick slab of pork belly, what would you do with it? To deal with this impediment, the rest of this chapter is devoted to selected recipes that allow you to include tasty and healthy high fat foods in your daily intake. For convenience, all of these can be made with readily available ingredients – no need to go scrounging for pork belly and/or hide your face from embarrassment when paying for it at the checkout isle.
High Fat Side Dishes
Sautéed kale with garlic and olive oil
Sadly, in modern America, kale is more often seen than eaten. It’s those leaves that are stuffed between the bowls of vegetables and condiments in the typical salad bar. It is great for this because it is a pretty ruffled dark green, and it doesn’t wilt for days. However when some bold individual buys it in the grocery and tries eating it, the outcome is usually grim. Why is this? And if it’s so bad, why did our grandparents grow it anyway?
Kale is a member of the cabbage family, which means that it is frost-hardy and grows well in cool climates. This is actually important information. Its frost hardiness stems from its ability to shift a bit of complex sugar from its roots into its leaves when the weather turns cold. This in turn means that kale harvested in the late fall tastes sweet, in contrast to a more bitter flavor when it is harvested in summer. So the time to eat kale is in the late fall and all winter long. Let them use the summer harvest to make salad bars look appealing. Oh yes, the ‘sugar’ in the leaves of fall/winter kale only adds up to 3 grams of carbohydrate per half cup cooked serving, so eat it without worry about your keto-adaptation.
Ingredients:
20 or so kale leaves 6’10” long (1-2 bunches in the market)
2 cloves of garlic peeled and chopped (about 2 teaspoons)
3 tablespoons olive oil
¼ teaspoon salt
Rinse the kale in cold water and strip the flesh from the stems, tearing into postage stamp-sized pieces, allow to drain in a colander or sieve. Brown the garlic lightly in the olive oil over medium heat in a large skillet, then add the shredded kale and salt to the hot oil and cover. Reduce the heat to simmer covered for ten minutes, stirring once or twice so it cooks evenly. Serves 3-4, 10 grams of fat per serving. Alternative: rather than olive oil, use an ounce or two of finely chopped sow belly, Fried lightly before adding the garlic. This dish can be made with collards as well.
Cucumber yogurt salad
Yogurt-based dressings are common in Greece, the Middle East, and the Indian subcontinent. Yogurt goes well with basil, dill, and lemon, allowing a variety of flavor variations. This recipe uses quite a bit of yogurt relative to the cucumbers, so the result is a bit like a cold yogurt soup with cucumber slices. And as an aside, as long as you use ‘live culture yogurt’, ignore the ‘sugars’ listed on the yogurt container’s nutrition facts label. This is the amount of lactose (milk sugar) in the ingredient milk before the yogurt was made. In live culture yogurt, more than half of this is broken down to lactic acid during the fermentation process that makes yogurt. Unlike lactose, lactic acid (lactate) is easily absorbed by the body without raising your insulin level.
Ingredients:
6 medium or 4 large cucumbers peeled and sliced
4 sprigs of dill, chopped (about 2 teaspoons)
2 cups full fat plain yogurt (not the sweetened vanilla flavor)
2 tablespoons fresh lemon juice
2 cloves of garlic, peeled
4 tablespoons olive oil, preferably extra virgin
½ teaspoon salt
¼ teaspoon finely ground black pepper
Put the dill, garlic, olive oil, lemon juice, pepper, and salt in an 8-12 cup food processor and blend with the metal blade until smooth. Add the yogurt and blend briefly until well mixed. Pour the yogurt mix over the cucumbers in a covered bowl and chill. Makes 4-6 servings, each containing 12 grams of fat and 4 grams of carbohydrate. For a nice presentation, serve in small bowls with 5-6 Belgium endive leaves as scoops.
Creamed spinach
Ingredients:
2 pounds fresh spinach
2 medium onions finely chopped
2-3 cloves of garlic finely chopped
1 cup heavy cream
2 tablespoons butter
2 tablespoons olive oil
Salt and pepper
Parmesan cheese (optional)
Wash and drain spinach and remove tough stems. In a large pot, sauté onions and garlic in butter and olive oil until translucent. Add spinach, constantly stir and press down until leaves are wilted. Add cream and cook until desired texture. Add salt and pepper to taste. Top with shaved parmesan cheese (optional).
French Fried Green Beans
Finger food to go with a steak or burger, or just by themselves for the fun of it! Ingredients:
1 pound of fresh green beans
1 teaspoon coarse sea salt
½ teaspoon black peppercorns or rose peppercorns
¼ teaspoon garlic powder
½ teaspoon dried Italian seasoning mix
1 egg white
Pre-heat a deep fat fryer to 240oF (hot) –preferably filled with high oleic safflower oil. Rinse green beans, trim, and pat dry on a towel. Grind spices together in a mortar and pestle Whip egg white until foamy, then coat the green beans in egg, Put egg-coated beans in a 1-qt plastic bag and dust with ground spices, shake vigorously, and drop into hot oil. Fry for 2-3 minutes. Remove when the egg coating just starts to brown.
Tomato bisque
For those of us who grew up thinking that soup is born in a can, it’s a delightful discovery how good home made soups can be, and how easy they are to make. Also, if you make your own soups from your home made broth, a serving of soup doubles as a serving of broth as well. This recipe is best if you have ripe tomatoes and fresh basil from your garden, otherwise use plum (roma) tomatoes from the store.
Ingredients:
1 large onion sliced ¼ inch thick
6 large or 12 small tomatoes (the total volume should be 2-3 cups)
10-15 fresh basil leaves
¼ cup light olive oil
½ teaspoon finely ground black pepper
4 cups home-made chicken broth
1 cup medium (25% fat) or heavy (40% fat) cream
Rinse the tomatoes and basil leaves in cold water and drain on a towel. Put olive oil and onions in a medium (3-4 quart) pot and brown over medium heat for about 5 minutes. The onions should end up light brown, soft, and translucent. Cut the tomatoes in half and add them along with the basil leaves and pepper. Cover and simmer for 10 minutes, until the tomatoes are soft and cooked through. Allow to cool for 5 minutes and place tomato/onion mixture in a food processor and blend for 60 seconds, pulsing frequently to be sure all large hunks are chopped fine. Rinse the cooking pot, place a large sieve over it, and strain the blended tomato onion mix through it, discarding any solids that don’t go thru the sieve. Depending on how smooth you want the texture of the soup, you can choose the sieve mesh size from coarse to fine. Add the chicken broth to the tomato onion puree and warm over low heat. Heat until it just starts to steam (160-170 F) --don’t let it boil! Take soup off the heat and whisk in the heavy cream. Salt to taste (the amount depends if your chicken broth was salted). Serve warm. Serves 6. Provides 20-25 grams fat and 5 grams carbohydrate per 10 oz serving,
Wedgie
Remember when a cheese sandwich and an iceberg lettuce wedge with ranch dressing was lunch? Now some people look back fondly at that iceberg wedge as comfort food. Well, here’s a modern version, dosed with enough other stuff that it actually has measurable nutritional value.
Ingredients:
1 head of iceberg lettuce, stripped of wilted outer leaves, rinsed and drained
½ cup of crumbled blue cheese
½ cup of bacon fried lightly crisp and chopped
1 cup of sliced or diced fresh tomatoes
1 cup of sliced or diced cucumber
1 cup of yogurt blue cheese dressing (recipe below).
Slice the lettuce into quarters through the stem and remove the core from each piece. Slice each quarter again to make equal wedges (eights) and lay the two narrow edges together in the center of a salad plate. Arrange the toppings in the ‘central valley’ – for example put cucumber and tomatoes on either end and the blue cheese and bacon in the middle. Drizzle 4 oz of the yogurt blue cheese dressing over the top when served.
Serves 4. Fat content 30 grams per serving.
High Fat, Moderate Protein, Low Carb Breakfast Smoothies
Recipes for ‘low carbohydrate’ smoothies abound, but most are also low in fat and assume that anything under 200 Calories from sugars qualifies as ‘low carb’. Here are two basic recipes that provide enough fat and protein to keep you satisfied until lunch, and both come in at or under10 grams of carbohydrates. Note that you have your choice of sweeteners, but the argument for adding some xylitol to the mix is that it does not raise your insulin level, provides useful energy, and protects your dental health. Also note that there are lots of different protein powders for sale, but most whey products are flavored and sweetened. Shop until you find unflavored whey powder with the lactose removed – the label should indicate about 15 grams of protein and less than one gram of carbohydrate per serving. Do not buy soy protein powder or whey/soy mix, as the soy does not dissolve well into the smoothie. This whey powder looks expensive (about $1 per 15 gram serving) but this is the same amount of protein as you get from 2 eggs.
Breakfast Berry Smoothie
Ingredients:
3 oz fresh or frozen (unsweetened) berries (strawberries, blueberries, or raspberries)
¼ cup whipping (or heavy) cream
1 tablespoon light olive oil
2 tablespoons unflavored whey protein powder (delactosed)
sweetener of choice (e.g., 1 tablespoon xylitol and 1 packet Splenda)
2-3 oz ice
Blend the ingredients at high speed until smooth (30-60 seconds) Protein 15 grams, Fat 25-30 grams, Carbs 10 grams, Calories 330-380
Breakfast Mocca Smoothie
Ingredients:
4 oz coffee ice (frozen in ice cube tray – if frozen as a big lump in a cup or bowel, its hard to blend)
¼ cup whipping or heavy cream
1 tablespoon unsweetened cocoa powder
1 tablespoon light olive oil
2 tablespoons unflavored whey protein powder (delactosed)
Sweetener of choice (e.g., 1 tablespoon xylitol and 1 packet Splenda)
Blend the ingredients at high speed until smooth (30-60 seconds) Protein 15 grams, Fat 25-30 grams, Carbs 6 grams, Calories 310-350
High Mono Dressings
Yogurt blue cheese dressing
Commercial blue cheese dressings abound out there, so why should I make my own?
Answer: Better taste, better nutrition, and the right kind of fat. And if you need another reason, this recipe can be made in quantity and stored in your freezer in single serving doses. Spend 15 minutes making a batch now, and get 10 servings whenever you want them later.
Ingredients:
2 cloves of garlic,
10 fresh basil leaves
2 tablespoons fresh lemon juice
¼ cup olive oil
4 cups plain unsweetened yogurt (full or low fat, not fat-free and definitely not vanilla!)
8 oz crumbled blue cheese
1/8 teaspoon finely ground black pepper
1 teaspoon salt
Put the garlic, basil, lemon juice, olive oil, pepper, salt, and 4 oz (half ) of the blue cheese in a blender or food processor and process until smooth. Add the yogurt and pulse until well mixed. Add the other 4 oz of blue cheese and process briefly to mix (but not blend). Parcel out ½ cup units into snack zip-lock bags, squeezing out any extra air. Put in a container and freeze. When needed, take individual ½ cup units out of the freezer and thaw for a few minutes in cool water. Makes 10 half-cup servings, each containing 16 grams of fat.
Honey basil dressing
This dressing is made with real honey, but since it is mostly olive oil, the sugar content of the dressing per serving is quite low. This dressing keeps well in the refrigerator, and the roasted garlic is an excellent emulsifier, so it usually doesn’t separate like most oil and vinegar concoctions.
Ingredients:
10 cloves of roasted garlic
20 fresh medium or 10 large basil leaves
¼ cup unsweetened rice vinegar (find it in the Asian foods section of your grocery)
¼ cup honey
2 packets of Splenda or 2 level tablespoons xylitol
1 cup light (not extra virgin) olive oil
½ teaspoon salt
The best way to roast garlic is to get a covered ceramic garlic roaster, slice the tops off a full garlic bulb, drizzle it with a tablespoon of olive oil and roast in the over for 45 min at 400 F. Alternatively use a metal muffin tin, place the trimmed garlic bulb base down, drizzle with olive oil, cover each bulb with aluminum foil, and bake for 30-40 min at 400 F. When done, the garlic cloves are soft and starting to push up out of the holes you cut in the top of each clove. Put the roasted garlic cloves, basil leaves, rice vinegar and honey into a food processor or blender and process until very smooth (at least 2 minutes). Add the olive oil, sweetener, and salt. Blend until well mixed. Refrigerate extra in a closed container. Makes 12 one oz servings, each containing 20 grams of fat and 5 grams
Sun-dried tomato caper dip (tapenade)
This dip is usually used on bread, but it is great with fresh vegetables, particularly Belgian endive. It is nice when made with commercial sun-dried tomatoes, but it is outrageously good when made with your own homegrown ripe tomatoes that you dry yourself.
Here’s a simple way to dry tomatoes. Using a sharp knife, slice ripe tomatoes in ¼ inch thick slices blot dry on a paper towel, and lay on waxed paper in a dish in the bottom of the microwave. If you have a microwave shelf, cover it with more tomato slices as well. Run the microwave for 5 minutes at 30% power (defrost) and then for 60 minutes at 10% power. A 1000 Watt microwave puts out 100 Watts at 10% power, so it’s making about as much heat as a 100 Watt light bulb, and the tomato slices should be slightly warm but not hot. Check the tomatoes after each hour, turning and rearranging as needed to help them dry evenly, repeating the same 5/60 minute heating cycle each time. This will dry 3-4 pounds of tomatoes in about 5 hrs. When done, they should be leathery in texture and still dark red. Do not dry them to black crispy wisps.
Ingredients:
3 oz of dried tomatoes (from 1.5 to 2 pounds of fresh tomatoes)
2 oz non-pareil pickled capers, lightly rinsed and drained
20 fresh basil leaves
3-5 cloves roasted garlic
1 packet Splenda or one level tablespoon xylitol
2 tablespoons unsweetened rice vinegar or wine vinegar
1 cup light olive oil
Add everything together in a food processor and blend until the tomato and basil are down to fine bits. The flavor is best if made at least an hour before serving. Remaining dip can be refrigerated for a week. Each tablespoon contains 10 grams of fat.
Desserts
Maple walnut ice cream
Delicious, easy to make, and guilt free ice cream
Ingredients:
½ cup English walnuts
2 tablespoons butter
2 tablespoons real maple syrup
4 cups heavy or whipping cream
2/3 cup xylitol
8 packets Splenda
2-3 drops of artificial maple flavor
Chop the walnuts to pea size. Put the nuts in a small frying pan with the butter and heat over low heat until the nuts just start to brown. Add the maple syrup to nuts and butter and stir gently over low heat until the syrup thickens and coats the nuts. Take off the heat and allow to cool. When cool, the nuts should harden into firm sticky lumps. Mix the cream and sweeteners together and stir with a spoon until all are dissolved.
Add the maple flavor and put in an ice cream maker, churning until it is thick enough to form a stable mound on a spoon. Break apart the lumps of sugary nuts and drop them into the ice cream and churn only until well distributed. Put in the freezer to firm up. Makes 10 half-cup servings, each containing 25-40 grams of fat and 4 grams of carbs.
Blueberry cheesecake
Cheesecake would be a great source of dietary fat if it weren’t for the crust and all of the sugar in it. So here’s a crustless cheesecake made without any ‘sugar’, i.e., the stuff that raises your insulin level.
Ingredients:
2 packets plain unsweetened gelatin
1 cup xylitol (alternative ½ cup xylitol and 6 packets Splenda).
1 ½ cups water
12 oz creamed cheese
1/4 cup light olive oil
2 teaspoons vanilla extract
2 cups fresh blueberries (or sliced strawberries)
Heat the water to boiling, remove from heat and sprinkle the gelatin powder in while stirring vigorously until it is dissolved (clear). Put the creamed cheese, olive oil, xylitol, and vanilla in a food processor, pour in the hot gelatin solution, and process until smooth. Rinse the blueberries, pat dry, and put in the bottom of a 9-inch pie plate. Pour the still
warm gelatin-cheese mix over the berries and chill in the refrigerator until it sets (30-60 min). Makes 12 4-5 oz servings, each with 15 grams of fat and 4 grams of carbohydrate.
Alternatively, distribute the berries into 6 ‘snack size’ Zip-Loc’ bags and pour in enough cheesecake liquid to fill each bag. Squeeze out any air, seal immediately, and refrigerate). The sealed bags keep for up to a week refrigerated and a day unrefrigerated.
Summary
We hope you now have a better appreciation of how imaginative you can be with using fat to create appetizing dishes. Yes, adhering to a low carbohydrate diet does require you to give up most of those sweets and starches that once controlled you, but that’s a small sacrifice when you consider what you’re trading up to. Now that you are keto-adapted, using traditional fats like butter, olive oil, heavy cream, cheeses, and cream cheeses in combination with a variety of vegetable dishes are highly encouraged and part of what makes a low carbohydrate diet lifestyle enjoyable and sustainable.
Naposledy upravil muflon dne pon črc 08, 2013 12:32 pm, celkově upraveno 2
|
Přihlásit se
Registrovat
FAQ
Hledat
![\":wink:\"](\"{SMILIES_PATH}/icon_wink.gif\" "\\"Wink\\""){kind=icon}
Na receptech co jsem uvedl jako příklad v předchozích pár angl.MENU, se mi nelíbí množství masa, kombinace potravin, smažení (a další věci), ale jako určitá inspirace to může být...(zvláště denní složení TOTAL za den tuku,proteinů a sachrů v % (v této míře bych viděl i množství vhodné pro vytrvalce...OKOLO 65-75% tuků ve stravě za den , pak potřebný množství proteinů dle kalkulačky sportovce (v den po výkonu optimálně zvýšit proteiny ale respektovat max.hranici proteinů na svou váhu dle kalkulačky), a zbytek (tedy nejmíň) sachrů...![\":)\"](\"{SMILIES_PATH}/icon_smile.gif\" "\\"Smile\\""){kind=icon}
![\":?:\"](\"{SMILIES_PATH}/icon_question.gif\" "\\"Question\\""){kind=icon}
zajímalo by mne, zda je někde (třeba anglicky) popsáno co se děje pokud vytrvalec přejde více na tuky než na sacharidy...![\"8)\"](\"{SMILIES_PATH}/icon_cool.gif\" "\\"Cool\\""){kind=icon}
) - technika běhu z kopce a hlavně do kopce (skvělý fartlek nahoru a dolu), technika na trávě, lesní cestě, asfaltu, po travnatém poli plném drnů (to je asi nejskvělejší !, bez holí by to nešlo kvůli stabilitě i rychlosti...). Ukázka cviků s holemi, které přirozeně narovnají páteř (!), a umožňují některé cviky běžecké abecedy i jiné atletické prvky, provádět DALEKO ÚČINNĚJI a správněji (hole umožňují mít stabilitu a zároveň větší délku skoků, kroků,žabáků atp. (skipping, odpichy, zanožování, přednožování, atd).![\":idea:\"](\"{SMILIES_PATH}/icon_idea.gif\" "\\"Idea\\""){kind=icon}
k takové kondici (i v takovém věku!