Christmas has come and gone. We were blessed to spend time with both sides of our family two days in a row. We even got this lovely new gadget for our kitchen - the Instant Pot. I admit, I have been eyeballing this fancy device while scrolling my friends’ profiles on social media and even added it once or twice to my Amazon shopping cart. But I often missed the dang sale everyone raves about. Luckily, my sister-in-law kindly thought we could use one in our kitchen, so here it is finally as a Christmas gift!
But unfortunately, with this season also comes the dreaded viruses that plague family households. My husband came down with a sore throat and congestion. Then a few days later, passed it on to me. On a positive note, his illness prompted me to try out my new toy for some scratch-made chicken soup before I even showed any symptoms. So, my girls joined me on an adventure through our favorite Trader Joe’s for some quality and affordable ingredients. The night before, I sifted through a bunch of Pinterest recipes and decided to combine two that I thought would help a newbie like me get it done... quick-style. But as everything goes in Kusina Adamos for the first time, we were literally running out the door to piano lessons while I set the timer on the IP after adding the final ingredients to cook.
First off, I was pleasantly surprised to find how clear the broth appeared. I learned that since the IP has no “bubbling” in the broth due to the pressure while cooking, the broth will remain a lovely glass-like liquid “au jus.” The herbal fragrance permeated my entire house that evening and throughout the next day. But yes, venting the pressure literally freaked out my kids - they’re a bit sensitive to loud noise, so plugging the ears worked just fine. I think I was a bit freaked out too and waited a few extra moments even after the last of the steam escaped before twisting the lid open. (I recommend having the kids steer clear of the pot when venting and opening.) Then, voila! Full-flavored chicken and veggie soup to heal our broken noses and soothe our souls.
The original recipes that I combined came from a gluten-free blogger who shared her Jewish grandma’s recipe. The second recipe came from an Instant Pot blogger - so helpful for someone who knows nothing about pressure cooking. I think I could omit the Worcestershire sauce that came from the IP blogger’s recipe (I think it turned off my kids from eating the whole bowl). Note to self: listen to grandma and keep it simple. But your family may think differently, so adjust as needed. Also, there are more Keto-friendly versions that I would like to pursue. In this case, I would just reduce the amount of carrots and celery to cut the carbs, as well as keep the skin on the breast and thighs as needed for increased fat. You could even swap the carrots for some type of gourd like squash or zucchini. Regardless of the future modifications, here’s how I pulled it together.
(Tap open “Read More” for recipe...)
Getting started is probably one of the hardest things to do when we want to make a change. You can have all the internal motivation you need, but what is even better is if you have a PLAN.
Here’s a great example of one week worth of keto (ketogenic) meals and snacks. Of course, you can modify the foods to keep it interesting week by week or day by day. The skeleton is designed to keep you focused on the portions that keep your macros lined up for optimal ketosis - burning fat for fuel.
Personally, I would switch out the coffee for Keto Coffee - already bumped up with healthy MCT oils and grass-fed butter, plus collagen for a boost of healthy protein. Add 2 scoops of Greens Chocolate to your morning Keto Coffee for a 52-superfood nutrition boost, alkalizing balance and gentle daily detox. *Information for both Keto Coffee and Greens Chocolate can be found in my SHOP.
Also, intermittent fasting is quite effective for boosting ketosis, so holding “breakfast” to later in the morning can optimize your results. Dedicate 8 hours of wakefulness to nutrition, and the remaining 16 hours to fasting and hydration with water. For example, have your first meal at 10 am and your last meal at 6 pm. Is this a crazy concept for you? Well, another way to intermittently fast is to only eat 5 days out of the week and dedicate 2 full days to fasting and hydration. The choice is yours.
Following a ketogenic diet for a healthier lifestyle can be an abrupt change to how you eat and feel about eating. In any case, sometimes the “abrupt” nature of changing your lifestyle is what you actually need to see CHANGE. It’s really not about the diet you choose or the products you use - I’m only recommending diet options and healthy products to optimize the results you want to see. It’s really about how dedicated YOU are to making a change. Complacency is detrimental to any change, period. But if you’re happy about where you are with your health goals, you’re probably someone that doesn’t need my help. But, maybe you’re the next person to join my team to learn about how to help others jump on the healthy bandwagon with you.
Keto-Friendly “Spaghetti” in Creamy Cheese Sauce
Another yummy keto friendly dinner in Kusina Adamos!
My kids wanted pasta for dinner, but we all know how pasta is not for us keto folks. My kids got their penne with cheesy sauce. Mama got “spaghetti” zucchini with the same high fat cheese sauce. It will look a bit loose and watery. You may opt to sprinkle a thickener like xanthan gum, but i did not. Overall a super easy Keto-friendly meal with spot on nutrients and macros - and we don’t have to reinvent dinner. Believe me, there are measurements in this recipe, but I eyeballed almost everything. No one’s perfect.
Here’s what’s in it:
3 cups spiralized zucchini (premade from the produce section)
3 tsps clarified butter
1-2 cloves garlic, minced or crushed
1/2 cup heavy cream
3/4 cup mozzarella, shredded
3 tbsps Parmesan cheese
salt & fresh ground pepper (I like to grind pink salt for a fuller flavor)
*Makes about 3 servings.
In a medium size saucepan over medium heat, melt the clarified butter to a nutty fragrance. Sauté the garlic 1-2 minutes. Add the heavy cream and cook a few minutes until bubbly. Salt and pepper to taste. Mix in the “spaghetti” and let it sauté 3-4 minutes. Take off the heat and toss in the mozzarella (it will thicken a bit). Serve in a bowl with a sprinkle of Parmesan on top and enjoy!