Cooking Tips with Taffy

What are the options on a keto vegan or vegetarian diet?

So, you’re eating keto and you want to go vegetarian or vegan? Or you’re already mostly plant-based and you’re wondering if you can lower your carbs and enjoy the benefits of a ketogenic way of eating while staying that way. Good news: you absolutely can! 

Eating a healthy ketogenic and plant-based diet does take some planning and creativity but it can be done. As always, the best way to approach it is by focusing on nutrient-dense, quality foods. It is relatively simple to plan a nutritious and convenient vegetarian ketogenic diet, but a vegan ketogenic diet takes extra planning and may require more flexibility in terms of the amount of carbohydrates that will be included, since most plant foods contain some amount of carbohydrates. 

Before we continue, remember as always to seek the advice of a qualified health professional before making significant changes to your diet, especially if you plan to restrict more than one type of food. 

Fat is the foundational component of a keto diet, so finding good sources of veg-friendly fats is the first order of business. Luckily there are plenty of healthy options to choose from. Vegetarian diets can include dairy products like butter and cream while vegan diets rely solely on plant-derived fats like coconut cream, olive oil, and sesame tahini.  

  • Butter, ghee, heavy cream, sour cream, crème fraiche, clotted cream, and more are dairy fats that are all good for a keto diet. Dairy products can contain some carbs, so remember to check labels. Ghee and clarified butter are pure butter fat which should not contain any carbs and are also generally safe for those who are lactose intolerant. Look for sheep’s milk and goat’s milk butter at specialty grocers and farmer’s markets as well. 
  • Coconut oil, cream, and butter are excellent vegan keto fats that can be used in every application from smoothies, soups, and curries, to baked goods. Unrefined coconut oil has a rich coconut flavor while refined coconut oil has a mild, neutral flavor. Coconut cream and butter have some carbohydrates so read the labels for serving sizes and carb counts. 
  • Avocado oil is a neutral oil that works well for frying and baking.
  • Olive oil is very traditional and surprisingly versatile.
  • Cocoa butter can be used for making vegan baked goods, fat bombs, and frostings but it can be a bit tricky to work with. Start with small amounts while you get the hang of it.  
  • Nut oils and butters come in a wide array. Look for walnut, pecan, and macadamia oils for salad dressings, sauces, and dips. Almond butter and cashew butter are great for snacks and baked goods. 
  • Seed oils and butters are a delicious way to get good fats in your diet, especially if you have nut allergies. We’re not talking about the much-maligned commercial seed oils like canola oil or vegetable oil here. Look for naturally produced, traditional butters and oils like sesame tahini, sunflower seed butter, hemp butter, toasted sesame oil, flax seed oil, and pumpkin seed oil. Use seed butters in dips, baked goods, salad dressings, and more. Most seed oils are best used for finishing dishes, or in sauces and dressings. They have a rich flavor and don’t take a lot of heat. 
  • Vegan butter replacements are becoming widely available at grocery stores. Some of them are just water and cheap oil with flavoring and coloring agents added (in other words: margarine). But some butter replacements are made with coconut oil, nut milks and live cultures. They offer good food quality and taste delicious. Read labels, do your homework, and find one that works for you. 

Protein is the second building block of a ketogenic diet. Vegetarians can include eggs and dairy in their meals. Vegans can use nuts, seeds, soy foods, and plant-based protein supplements to meet their needs. We recommend as always doing your research on what supplements will work for you, in consultation with healthcare professionals. We also recommend getting blood tests periodically to check your levels.

  • The majority of Keto Chow flavors are made with vegetarian-friendly milk protein, and a full meal’s worth of vitamins and minerals. (The exceptions are Beef Soup Base, Creamy Tomato Basil, and Spicy Taco Soup, which use beef protein and powdered bone broth.) Not only does Keto Chow provide a nutritious meal on its own, but it can also be used in all sorts of keto recipes.
  • Eggs are a power packed keto staple. They offer a great balance of healthy fat and high-quality protein. Chicken eggs are the most widely available but duck eggs, turkey eggs, goose eggs, and quail’s eggs may be available seasonally as well. 
  • Cheeses made from cow’s milk, goat’s milk, sheep’s milk and buffalo milk offer protein, calcium, and fat. There are many kinds of cheese to choose from but keep in mind that the longer cheeses are aged, the lower their carbohydrate count is in general. Some cheeses are prepared with animal-based rennet and are not appropriate for vegetarians. Look for cheeses made with vegetable rennet or an acid like ricotta or cottage cheese. 
  • Black soybeans are relatively low in carbohydrates, and high in fat and protein, making them a great option for keto diets. They can be purchased dry or canned for added convenience. Use them in any dish where you would use beans. 
  • Tofu is high in protein and mild in flavor. It comes in different levels of firmness and can be used in many ways. It is an incredibly versatile food and quite low in carbohydrates. Also look for Yuba or dried tofu skin (sold dried or fresh), a delicious, chewy form of soybean protein that can be prepared in many ways. 
  • Tempeh is a cultured soybean cake that has a hearty texture and a nutty flavor. It can be used and holds up well to simmering, marinating, grilling, and frying. It is made from the whole soybean, so it has more carbohydrate content than tofu, but it is a great source of vitamins and minerals. Tempeh is higher in carbohydrates than tofu, but it is just as nutritious, filling, and high in fiber since the entire bean is used. It is an especially useful protein in a vegan diet because of its high food value. 
  • Seitan, or wheat meat as it is sometimes called, is a firm textured, hearty, wheat-based protein. It is usually simmered in a flavored broth and can be shaped into patties, sausages, and more. Please be aware the only ingredient in seitan is wheat gluten which means it should never be served to someone with celiac disease or a gluten sensitivity. 
  • There is a wide array of vegan “cheese” now available commercially. Some are made from nuts, coconut, and soy and can be valuable additions to a vegan way of eating. Some are made from inexpensive high-carb, starches, and low quality oils and have very little food value. Read labels and nutrition information and make educated decisions about what will work for you.  
  • Nuts and seeds can be valuable sources of protein in plant based diets as well. 
  • Nutritional yeast is a flavorful ingredient popular among vegans that offers protein, vitamins, and minerals. It can be used to add a savory or cheesy flavor to dairy-free dishes. 
  • Meat replacements are readily available on the market–some new, and some that have been around for decades. The same advice applies here: do your research. They come in varying degrees of quality, so it is important to read all of the ingredients and the nutrition information. Some of them are quite high in carbohydrates and/or have very little food value. 

As with any keto diet, the carbohydrates in your diet will come from low-starch plants. Low-carb fruits and vegetables offer fiber, hydration, and a host of vitamins and minerals–not to mention variety in color, texture, and flavor to keep things interesting. Below are just some of the fruits and vegetables you can enjoy on your keto journey.

  • Mushrooms (wild button mushrooms, porcini mushrooms, shiitake, portobello, enoki, oyster, etc.)
  • Leafy greens like Swiss chard, collard greens, kale, turnip greens, bok choy, and spinach 
  • Bitter greens like chicory, escarole, and endive 
  • Fresh lettuces including romaine, red leaf, iceberg, green leaf 
  • Cabbage (red, green, and napa)
  • Non-starchy root vegetables including turnips, rutabaga, celery root, kohlrabi, radishes, and jicama
  • Cucumbers, yellow squash, zucchini, and bitter gourd
  • Peppers (hot and sweet jalapenos, Hungarian, bell peppers, Italian frying, serrano, poblano, and habanero)
  • Green onions, leeks, white onions, red onions, yellow onions, and garlic
  • Okra, chayote
  • Broccoli, cauliflower, broccoli rabe, and Brussels sprouts
  • Blackberries, strawberries, raspberries, blueberries
  • Lemons and limes
  • Ginger and turmeric 
  • Fresh avocados
  • Fermented vegetables and pickles including kimchi, sauerkraut, and kosher dill pickles.

Pantry items that are great to have on hand in a plant based kitchen:

  • Sea vegetables such dried kelp, dulse, nori, and wakame
  • Flax seed, chia seed, hemp seed
  • Dried mushrooms
  • Vegetable broth or bouillon
  • Coconut aminos or soy-based aminos

 

By |2021-09-15T08:32:33-06:00September 15th, 2021|Categories: Cooking Tips with Taffy|0 Comments

What is the no carb diet?

A no carb diet is a way of eating that focuses on excluding all carbohydrates from the diet. It is also known as a zero carb diet or carnivore diet. Almost all foods contain some level of carbohydrates, but a no carb diet restricts the foods consumed to only those that have trace carbohydrates or less than 1 gram per serving. 

Like a ketogenic diet, the zero carb diet rules out foods like breads, pastas, grains, starchy vegetables, and most fruits. However, these diets go a step further and remove more foods like nuts, seeds, dairy products, and non-starchy fruits and vegetables. 

There are different ways to eat a no carb diet; one of the more popular trends is the carnivore approach which limits the diet to animal foods like beef, pork, and fatty fish. Some dieters may choose to include diet beverages and non-carbohydrate sweeteners like erythritol. Some no-carb diets include very low-carb green vegetables like lettuce, kale, and celery since they are made up mostly of water and fiber.  

A no carb diet can become extremely restrictive, so practitioners need to take extra care to get the widest array of nutrients possible in their diet. If you are considering this way of eating, be sure to educate yourself by doing your own research, and consult with a trusted medical practitioner before undertaking a diet of this nature. If you do decide to try a zero carb diet, I recommend eating a wide variety of foods to ensure the best nutrition. For instance, a carnivore diet should include a large variety of meats, organ meats, fatty fish, and eggs as opposed to relying on one or two proteins for all the necessary nutrients.

 

So, what can you eat on a no carb diet? Here is a list of some common and not so common foods that can be enjoyed. (Remember, these are all great options for keto-ers, too!)

  • Meat: beef, pork, lamb, venison, bison, small game, and wild meats. Any natural meat should be appropriate for a no-carb diet. Be mindful that preserved meats like bacon, jerky, and canned meats can contain sugars and starches, so always read labels carefully.
  • Organ meats: kidneys, gizzards, liver. Also known as variety meats or offal, these foods are rich in nutrients and are a nourishing addition to any diet.
  • Poultry and eggs: chicken, turkey, duck, squab, pheasant, goose. There are many kinds of domestic and game birds to choose from. Chicken eggs, quail eggs, turkey eggs, and goose eggs are all good choices. Look for local farmers that may offer a variety of eggs in the spring when most birds are laying. 
  • Fish: cod, salmon, catfish, tuna, mackerel, trout, tilapia, eel, sardines, anchovies, and more. If it has gills and scales, it’s fair game. Small amounts of shellfish may work as well, but shellfish like clams, shrimp, and calamari have a higher natural carbohydrate content than fin fish so be sure to investigate before you partake. Canned fish can be a great, nutritious, convenient option, too, but read the labels as always to check for added sugars, starches, and unwanted preservatives. 
  • Fats: clarified butter, coconut oil, extra virgin olive oil, lard, beef tallow, beef suet, chicken fat, goose fat, and avocado oil are all carb-free and healthy fat options. This is the one category of foods that can be 100% free of carbs. 
  • Beverages: water is always the most important beverage to choose, but black coffee, green tea, mineral water, carbonated water, broths, and stocks are good options too. You may also choose to add some zero carbohydrate beverages like diet sodas, sweetened iced tea, and flavored drops to your rotation. 
  • Condiments: mayonnaise, mustards, vinegars, herbs, and spices can all be included in a no-carb diet but pay attention to ingredients to look for added sugars, flours, and starches. Choose products made with the best ingredients possible or make your own. 
  • Dairy: aged cheeses, heavy cream, butter, and high protein yogurts can be included in small amounts. All dairy does contain some carbohydrates so do your research and plan to include these in small amounts. 
  • Green vegetables: cucumbers, lettuce, leafy greens like kale and collards, celery, and summer squash are all high in fiber and water, and low in carbs. Avocado is very high in good fat, and low enough in carbohydrates to be included in this list too. Traditionally fermented vegetables like sauerkraut and kimchi can also be excellent additions to the diet and help to encourage good gut health. There are many options available now, but it does take diligence to ensure they don’t include unwanted ingredients. You can also learn to make your own ferments at home with fresh vegetables. 

 

This is by no means an exhaustive list of the foods that may be eaten on a no carb diet, but it can help get you started! When attempting a diet that restricts a large number of foods, it is important to include as many nutrient dense, high-quality foods as possible to ensure you are getting all the nutrition you need. I recommend speaking with a nutritionist or other medical professional before undertaking a dietary change of this magnitude. 

By |2021-08-18T13:38:43-06:00August 18th, 2021|Categories: Cooking Tips with Taffy|Tags: , , , |0 Comments

Can you still eat fried foods on keto?

Fried foods are delicious and almost everyone loves them, but they have a reputation for being unhealthy. That reputation is based on the fear of fat and a history of fried foods being made as cheaply as possible in places like chain restaurants, street fairs, and carnivals. The great news from a keto perspective is that fat is our friend, so the only reason to fear fried foods is poor quality, overused oils, and cheap ingredients that are high in carbs and low in nutritional value. 

Many cuisines contain fried foods that are wholesome, delicious, and a treasured part of the food culture, without negative associations or fear of fat. The simplest way to ensure the quality of the fried foods you eat is to fry your own. Frying at home means having complete control over the quality of the fried foods you consume and is well worth a little extra effort. 

What is deep fat frying? Deep fat frying and pan frying are often discussed interchangeably but they are two different cooking techniques. Deep frying means to cook a food completely submerged in hot fat. When properly done, deep fat frying results in a crisp, crunchy exterior and a juicy, tender, flavorful interior. Pan frying or shallow frying refers to cooking a food in an inch or two of hot fat in a frypan. Pan frying works well for more delicate foods, like fish filets. Pan frying results in a lightly crisp product. 

Deep frying takes a bit more finesse so here are some tips on becoming a fry master at home, so you can make delicious keto friendly fried goods to make any occasion special.

  • Equipment: If you fry often you may want to invest in a countertop deep fat fryer, but all you need to start frying is a deep, heavy pot such as a Dutch oven, a deep fry (or candy) thermometer, an instant read thermometer to check the internal temperature of meats, a slotted spoon or skimmer to remove cooked food and skim the oil, and a rack for draining and cooling fried foods.  
  • Fat: Rendered animal fats like beef tallow, lard, goose fat, and duck fat work beautifully for frying. Refined coconut oil and avocado oil also work well. Mixing a more expensive fat like duck fat with a neutral fat like refined coconut oil can help stretch the more expensive fat. Choose fats and oils that are stable at high heat (a high smoke point) and have been naturally rendered or refined so they are free of solids that would burn while frying.
  • Three-pan breading system:  Coating foods in three layers, starting with a dry layer, then an egg wash, then a thick coating. Traditionally, flour and breadcrumbs are used but Keto Chow Savory Chicken Soup can make a great layer, then seasoned egg wash, and then a coating of ground pork rinds, or coconut flour mixed with grated parmesan cheese works well for the crumb layer. Allowing the “breaded” food to dry on a rack in the refrigerator for at least 30 minutes will help the coating adhere to the food and give the best results for frying. 
  • Foods to fry: Chicken wings and skin-on chicken can be fried without any coating at all. Meats, seafood, cheeses, and vegetables can be coated in the three-pan process or in just a single layer of coating depending on the ingredients. Experiment to see what works best for you. 

How to fry: 

  • Dry foods thoroughly and shake off remove excess breading before frying. Water and food particles break down the oil and can cause hot grease to foam and spit. 
  • Season the outside of foods after they are fried as salt and seasonings can break down cooking oil quickly.
  • Assemble all your equipment and the food you plan to fry. Heat the fat and bring it to temperature. Most foods are fried at 350℉ to 375℉. Frying at a low temperature can cause foods to become greasy and soggy. Frying at too high a temperature can cause the outside to burn before the inside is cooked through.
  • When the fat reaches the desired temperature, carefully lower the food into the hot oil with tongs, a slotted spoon, or a basket by bringing it to the surface and lowering it in gently. Don’t attempt to drop food into the oil from above which will cause the hot oil to splash. 
  • Don’t overload the pan or fryer. Too much food in the oil at once will bring the temperature of the oil down. Keep an eye on the thermometer; if the temperature drops more than 25 degrees and stays low, you have added too much food to the fryer at once. 
  • Use fresh fat for frying. Discard fat that is brown, has a strong smell, or has become viscous. It won’t fry properly and will destroy the quality of the food fried in it. 

Follow these guidelines, experiment, and have fun and soon you’ll be frying delectable foods with ease. 

A word about kitchen safety: There is no reason not to fry at home, but every home cook should have a first aid kit and a portable fire extinguisher appropriate for grease fires on hand in case of emergency.  Regulating the temperature of hot fat, using stable fats, and following the recommended guidelines for frying are good ways to stay safe, but being prepared for the unexpected is part of being a smart cook. If you don’t have a fire extinguisher available, covering the pot of grease with a tight-fitting lid to cut off the oxygen to the fire is the next best choice. For small fires, baking soda poured directly on the flames can smother the fire. Never use water to put out a grease fire—it will only spread the fire. Don’t try to smother the fire with a towel or fabric as these can easily catch on fire and burn you too. When in doubt, get away from the fire and call for help from a safe place.

By |2021-07-01T09:44:09-06:00July 1st, 2021|Categories: Keto Basics, Cooking Tips with Taffy|Tags: , , |0 Comments

How to avoid fake keto recipes and eating suggestions

As keto becomes more popular, packaged foods and products labeled “keto” or “low carb” have been popping up all over. But with more and more products to choose from, it has become harder to tell which ones are worth choosing. Here are some tips for sticking to health, keto friendly foods and avoiding the fakes. 

The rules and regulations: It’s important to know that the terms “keto” and “ketogenic” on packaging are not regulated by the FDA at this time—unlike the term “gluten-free” which has a set definition and criteria that must be met. This means that manufacturers are basically working on the honor system when they label foods keto. Many companies choose to set a high standard and adhere to it, but others may take advantage of this fact to misuse the word in their labeling. This is why research is so important. Remember that educating yourself is always the most important factor in choosing what you buy. 

Read the labels: The first step in shopping for any packaged food should always be to read labels. This is an important habit to develop no matter how you eat. If you aren’t in the habit of reading ingredient lists and nutritional information, you may be surprised what you will learn when you start doing so. Pay attention to the kinds of ingredients that are used, the serving size, and nutrition information.

Do a little math: It’s always a good idea to look at the total carbohydrate count on any food even if you are using net carbs. A high total carb count will tell you that there may be a lot of sweeteners or fiber in the product, but it can also mean there are sugars in the food. Make sure the net carb count stacks up against the total carb count. Sometimes there are mystery sugars remaining that aren’t accounted for in the net carb count. 

Become a sugar sleuth: Be on the lookout for hidden sugars! Some products labeled “keto” still sneak sugars in under the radar. Small amounts of natural sugars aren’t always a problem, but they certainly can be, and sometimes the amount isn’t that small. Although there are many names for sugar, it will often be found in the form of sucrose, dextrose, fructose, or any word that ends in the letters “ose.” You’ll also want to keep an eye open for ingredients like maltodextrin, sorbitol, and maltitol. 

Watch out for fillers: While a product may technically be acceptable on keto, if it’s almost completely made of sweeteners, starches, and fibers, it may still negatively impact blood sugars and lead to digestive distress or other unpleasant symptoms. Eating too much of these non-nutritive foods can edge out foods with more nutritional value that should be prioritized in any diet. 

If it seems too good to be true: The old adage still holds: if something seems too good to be true, it probably is. Keto friendly foods are delicious and wonderful for the most part, but let’s be honest, if a “keto” food looks and tastes exactly like its carby counterpart, it might be too good to be true. Trust your senses and your intuition. Sometimes just one look at a food in the package will tell the truth. 

Check that serving size: Serving size can make or break a food. Take a serving of ice cream for instance. If the nutritional values on a pint of ice cream are given for a very small portion, but you end up eating several times that portion, it may end up not being all that “keto.” Be realistic about the portions you are eating and how that is affecting the nutrition (or lack thereof) and calories that you are taking in.

True enthusiasm is hard to hide: It takes a lot of hard work and dedication to make a high-quality food product of any kind, especially for something as unique as keto. Any company that has done the hard work of creating a product that fills a specific need well, usually wants to shout it from the mountain tops. Look for labels, and websites that have a lot to say about the inspiration behind their product and how it’s made. Obviously, companies can’t give all their secrets away, but they should be happy to supply information about their products. There’s nothing wrong with keeping a proprietary recipe a secret of course, but a reputable business with a trustworthy product should be happy to reassure you about what is in the product and why it is there. The inspiring story should be backed up with clear labeling and concise nutritional information as well.

Look out for fake recipes: The popularity of keto has also led to a steep rise in keto recipes available in print and digital form, but please proceed with caution here, too. I have spotted many recipes that include ingredients like coconut sugar, honey, and sweet potato that are perfectly acceptable foods for many people and popular in the paleo movement but are not low in carbohydrates. It would seem in the rush to capitalize on the keto trend, many creators are rushing to tag anything and everything keto. Unfortunately, many of them seem to be confused about what keto really is and end up misleading recipe readers, even though they may not be doing so intentionally. Head to a trusted source for recipes first. If you see a recipe that looks good, but you aren’t sure, do some research before you take it at face value. 

By |2021-05-24T08:29:32-06:00May 26th, 2021|Categories: Keto Basics, Cooking Tips with Taffy|0 Comments

Keto Spring Celebrations

Spring is the perfect time to celebrate all the fresh keto food you’ll see piled in grocery stores and farmers’ markets. If you’re like me, this season also brings plenty of opportunities to entertain loved ones. As you prepare for your spring celebrations, here are some tips to make them fun, delicious, and creative:

Make it easy.

Use an existing seasonal menu to make your life just a touch easier when it comes time to plan. Check out our Easter menu for ideas.

Think fresh.

Produce is wonderfully plentiful in the spring! Think radishes, tender greens, spring onions, asparagus, artichokes, nettles, garlic scapes, fiddlehead ferns, and more. Make the freshest salads you’ll eat all year, steam tender greens, dip asparagus in hollandaise sauce or melted butter, toss greens in homemade vinaigrettes. The options are endless to bring color, flavor, and keto-licious nutrients into your diet.

Think fresh.

Produce is wonderfully plentiful in the spring! Think radishes, tender greens, spring onions, asparagus, artichokes, nettles, garlic scapes, fiddlehead ferns, and more. Make the freshest salads you’ll eat all year, steam tender greens, dip asparagus in hollandaise sauce or melted butter, toss greens in homemade vinaigrettes. The options are endless to bring color, flavor, and keto-licious nutrients into your diet.

Go Green

Fresh herbs bring life to every dish, from salads to soups and even desserts. Experiment with dill, chervil, tarragon, thyme, rosemary, parsley, cilantro, basil, and mint. Add some fresh herbs to seltzer water with slices of cucumber for a refreshing drink. Mix them with butter, add to omelets, or incorporate into baked goods. 

Have some eggy fun.

Use duck eggs, quail eggs, or chicken eggs to decorate the table, or go crazy with dishes like quiche, egg salad, deviled eggs, protein waffles. Eggs are incredibly versatile and definitely a keto go-to.

Have some eggy fun.

Use duck eggs, quail eggs, or chicken eggs to decorate the table, or go crazy with dishes like quiche, egg salad, deviled eggs, protein waffles. Eggs are incredibly versatile and definitely a keto go-to.

Get Artsy.

Have you ever sculpted butter before? If not, you are in for a treat! Butter figurines are as adorable as chocolate figures and definitely more useful to have on hand for your keto dinner rolls. Press softened butter into candy molds or go freehand. If you’re feeling super fancy, add food coloring paste, fresh herbs, edible flower petals, or spices. Be sure to freeze your sculpture before setting it out as a centerpiece so that it will stay cold as long as possible. 

Add some flower power.

The colors and scents of fresh flowers are a wonderful way to brighten your environment and welcome spring. Tulips, daffodils, crocuses, and lilacs bring a fresh breeze of spring indoors. Edible flowers are a magical addition to dishes and desserts. Borage, lavender, nasturtiums, pansies, violets, and rose petals are all edible. Just be sure they are sourced from a market or farmer that carries flowers grown for food. You can also add some floral notes to your food with rose water, orange flower water, violet extract, or dried lavender.

Add some flower power.

The colors and scents of fresh flowers are a wonderful way to brighten your environment and welcome spring. Tulips, daffodils, crocuses, and lilacs bring a fresh breeze of spring indoors. Edible flowers are a magical addition to dishes and desserts. Borage, lavender, nasturtiums, pansies, violets, and rose petals are all edible. Just be sure they are sourced from a market or farmer that carries flowers grown for food. You can also add some floral notes to your food with rose water, orange flower water, violet extract, or dried lavender.

Think outside the basket.

Fill your Easter baskets with your own homemade keto candies and baked goods. You can even include small, wrapped cheeses, beef jerky, and seasoned nuts to round out the selection. You can also go with small gifts instead, like old fashioned games, lip balm, hand cream, costume jewelry, essential oils, teas, and so on. Just remember that there’s no reason your keto lifestyle has to go out the door during your celebrations–especially if you plan ahead! 

By |2021-03-25T17:01:39-06:00March 25th, 2021|Categories: Cooking Tips with Taffy|0 Comments

Chef Taffy’s Keto Pantry Essentials

Keto Pantry Essentials

So, you’ve gone keto, done a cupboard clean-out, and now you may be wondering if you even need a pantry anymore! You may be visiting the pantry less often in your new keto lifestyle, but there are some essential items you’ll want to restock your pantry. Here are recommendations for some items that you can build on to curate your own dream keto pantry. 

Start with salt that tastes good and includes trace minerals; try smoked salt, or herbed salt for even more flavor. High quality fats are a must, of course. Use naturally refined coconut oil in place of shortenings. A granulated sweetener is important for baking; an erythritol blend you like is the most convenient and economical choice. 

Here’s a list of some of my keto pantry go-tos.

  • RS1637_IMG_9641 @taylorrains321-lprKeto Chow – savory and sweet
  • Salt – naturally harvested with no additives
  • Almond flour and coconut flour 
  • Whole flax seeds or chia seeds
  • Granulated sweetener – I use an erythritol blend for baking and cooking
  • Coconut oil – virgin and refined 
  • Refined avocado oil 
  • Extra virgin olive oil
  • MCT oil powder 
  • Hot sauces – free from sugars and fruits
  • Mustards – free of flour and sugars
  • Vinegars – apple cider vinegar, red wine vinegar, unseasoned rice wine vinegar
  • Fish sauce, soy sauce, or coconut aminos
  • Canned coconut cream – free of additives
  • Pickles and olives – free from sugars and starches
  • Unsweetened almond or similar milk substitute – in aseptic carton
  • Plain pork rinds/crumbs

 

By |2021-01-07T00:06:18-07:00January 6th, 2021|Categories: Cooking Tips with Taffy|Tags: , , |0 Comments

The Beauty of Batch Cooking

The Beauty of Batch Cooking

Do you ever get tired of cooking meals, or just wish it were just easier to get dinner on the table? As a professional chef who cooked in my restaurant seven days a week for years, I can admit that sometimes I didn’t want to cook my own meals when I was done cooking everyone else’s. But I still had to eat and feed my family. That’s where the beauty of batch cooking came in. I used the time I spent cooking to make my own meals faster and easier. 

Boiled eggs on white plate with tablecloth

What exactly is batch cooking? The basic premise is simple: when you cook, cook extra. Use the time you do spend cooking to get greater results and more meals with virtually the same effort. The key to making it work is cooking basics that can be used in a multitude of ways so that you are making interesting new meals that come together quickly and easily. 

When batch cooking becomes a regular part of your kitchen life, you may actually feel excited about preparing meals. With a little creativity and just a few minutes, you can put versatile ingredients to good use. It will make your time in the kitchen more enjoyable and more efficient, freeing up time you can spend elsewhere.

The key to good batch cooking is choosing foods that are inexpensive, versatile, full of nutrition, and neutral enough to use in many different meals. The good news is that many keto friendly proteins and vegetables tend to hit all these marks. Cook large batches of simple proteins and vegetables and then dress them up throughout the week in different ways so that every meal is something new and fresh but makes it to the table quickly, and with as little effort as possible. 

  • Eggs are a great food for batch cooking. They cook quickly, keep well, and can be used with so many ingredients to cook all kinds of dishes, sweet and savory. Boiled eggs are convenient of course, as are deviled eggs and egg salad. Bake them in muffin cups with a tablespoon of filling to use up cooked meat and vegetables, or extra cheese that needs to be used up.   
  • Roast extra chicken legs and use them for salads, soups, wraps, or just about anything you can think of. Bone-in, skin-on legs won’t dry out in the fridge and the bones can be saved for stocks and broths. 
  • Cook extra steak or chops and you will be rewarded with easy protein that can be reheated with fried eggs or used to top salads. Sliced steak over a green salad with a side of blue cheese dressing is one of my favorite meals.
  • Bake extra fish, like salmon or cod, then flake it and add it to casseroles, soups, chowders, and fritters or patties.
  • High angle closeup shot of fresh raw broccoli in the bowl - perfect for a recipe articleSteam double the broccoli you need, and plunge half of it into ice cold water to stop the cooking, chill it and use it throughout the week in soups, salads, stir fry dishes, or casseroles.
  • Bacon can be cooked and crumbled to add to salads, casseroles, and egg dishes. It can also be cooked, portioned and frozen for quick heat and eat breakfasts.
  • Shred an entire head of cabbage. Use half for soups, stir fry, and keto “noodles.” Use the other half to make cabbage slaw, with vinegar and oil that can stay good in the fridge for up to a week.
  • Roast a bunch of radishes and use them in breakfast hash, “potato” salad, soups, and casseroles. Or keep some raw and quick pickle them with salt, vinegar, and your favorite spices.
  • Make an extra-large batch of mashed cauliflower and use the leftover to thicken soup, make the base of dips like “hummus”, or give body to casseroles. 
  • Ground beef can be cooked in large batches and portioned out for additional dishes as well. When you buy ground meat in large quantities, take the time to portion it out before you store it. Make hamburger patties, and meatballs, then freeze them for cooking. Or cook ground beef and freeze it for nights when you need something to add to a quick tomato sauce or chili. 
  • Bulk sausage can be portioned out into sausage patties, cooked into casseroles, gravies, and sauces, or used to make quick, flavorful meatballs in a hurry.
  • Snickerdoodle Hot CerealMix batches of your favorite Keto Chow recipes in advance. I like to make the hot cereal mix in advance so that it is ready to go after adding some hot water. Mixing Keto Chow soups with dry seasonings and a powdered fat source makes it even easier to prepare for a working lunch or meal on the road. 
  • Make dressings and sauces in large batches so that you know you have something flavorful in the fridge to turn your prepped ingredients into a delicious dish quickly. Compound butters, vinaigrettes, flavored mayos, barbecue sauce, and homemade stir fry sauce are just a few of the things that can make your time in the kitchen easier and more enjoyable.
  • Save bones, vegetable scraps, and herbs in the freezer to make your own broths and stocks. When you have enough saved add them to a slow cooker or pressure cooker with fresh water and let them cook while you concentrate on something else. Having homemade stocks and broths will add so much depth and nutrition to your cooking. 

 

Having high quality food readily available helps make it easy to stay on plan and can streamline your kitchen life. The beauty of batch cooking is that with a little planning and know-how, you can turn an hour or two in the kitchen into fabulous meals all week long. See the 7 day reset e-book for some of my favorite recipes and examples of the ways I use batch cooking to make delicious meals all week long. 

By |2020-12-31T14:01:59-07:00January 3rd, 2021|Categories: Cooking Tips with Taffy|Tags: , , |0 Comments

All About Keto Sweeteners: Part 2

Part 2: Stevia, Monk Fruit and Yacon Syrup 

With a true proliferation of keto products available to us today, there is never any shortage of food choices–but it can be very confusing, especially when it comes to keto friendly sweeteners. 

In Keto Sweeteners Part One, I discussed granulated sweeteners and how they perform in cooking and baking. Today, let’s talk about three sweeteners that are derived from plants that are considered medicinal in their native food systems. 

Monk fruit and stevia are great sweeteners to use in addition to your favorite granulated sweeteners; in fact, they may already be included in granulated sweetener blends you may be using. Stevia and monk fruit extracts are highly concentrated liquids which only take a few drops to sweeten almost anything–coffee and tea, fat bombs, gelatin-based desserts, yogurt, smoothies, keto hot cereals, and more. They can also work with other sweeteners to round out the sweetness. Be aware that some products labeled as monk fruit and stevia use another sweetener as the carrier, sometimes even sugar! Always read labels and remember that true stevia and monk fruit are only available as potent liquids or very fine powders.

Yacon syrup is a true syrup that is minimally processed. It is good for cooking, baking, sweetening hot drinks, and topping foods like keto hot cereal or pancakes. It can be combined with other sweeteners in baking to round out flavors, and it also contributes to texture, moisture, and mouth feel. It still isn’t a common store ingredient so you may have to special order it, but so far I haven’t seen any adulterated or misleading products based on it. 

Read on for more information about all three sweeteners and some simple recipes to try them out.  

  • Monk FruiteMonk fruit concentrate is extracted from a fruit–luo han guo–long used in traditional Chinese medicine for its health benefits. It has no carbohydrates and doesn’t raise blood sugar. The extract is made into a concentrated liquid that can be used by the drop to sweeten quickly and conveniently. It is very sweet with a slightly medicinal aftertaste. You will only need a drop or two to sweeten most drinks. It can be more expensive than some sweeteners. 
  • stevia-rebaudiana-stevia-herb-twigs-white-powder-natural-sweetener-powder-from-stevia-plantStevia rebaudiana is a plant native to South America that is also known for its medicinal properties. It also has zero carbohydrates and doesn’t raise blood glucose. The plant in its natural form is very sweet but also has a strong flavor that is bitter and reminiscent of licorice. The extract used to make stevia concentrates is made from the sweet compounds alone, but it still has a somewhat unique flavor that can be off-putting to some. Stevia concentrates also come in a wide variety of flavors that can be used to flavor plain soda water, plain yogurt, desserts, and drinks. The flavors help to mask some of stevia’s bitter aftertaste as well. Like monk fruit, it is often used to increase the sweetness in granulated sweetener blends and a whole host of commercial sugar-free products.
  • yukon SyrupYacon syrup is extracted from the yacon root native to the Andes mountains in South America. This plant has also been used medicinally for centuries in its native habitat. It has a mildly sweet, somewhat floral, fruity flavor, with no distinguishable aftertaste. It does have some digestible carbohydrates, so it does influence blood sugar, but most of the sugars are fructans that are beneficial to gut bacteria and can’t be digested. The syrup is low on the glycemic index and low in carbs in general. It is expensive, so it’s best used judiciously. Most manufacturers recommend a teaspoon to two teaspoons a day. If you miss honey in your tea or molasses in your baked goods, this is a great sweetener to try. 

 

Cocoa Whipped Cream

Yield: 2 cups

Prep time: 5 minutes

Ingredients:

1 cup heavy cream

1 tablespoon cocoa powder

Stevia drops to taste

Directions:

  1. Beat whip cream in a large mixing bowl with an electric mixer until it is beginning to thicken and hold the track of the beaters.
  2. Sprinkle the cocoa powder over the top and add the stevia.
  3. Continue to whip until it holds stiff peaks. 

 

“Honey” Mustard Sauce

Yield: 3/4 cup 

Prep time: 5 minutes

Ingredients:

1/2 cup mayonnaise

3 tablespoons strong mustard like deli mustard or hot mustard

1/2 teaspoon apple cider vinegar

3-4 drops liquid monk fruit extract, plus more to taste

1/4 teaspoon salt

Directions:

  1. Mix mayonnaise, mustard, vinegar, monk fruit, and salt together. Taste and add more monk fruit if desired. Seal tightly in a jar or container and refrigerate for at least 30 minutes before using. 
  2. Store in an airtight container in the refrigerator for up to a week. 

 

Kettle Cooked Walnuts

Yield: 1 cup

Prep time: 10 minutes

Ingredients:

1 tablespoon yacon syrup

1 teaspoon coconut oil or ghee

1 cup walnuts or pecans 

salt to taste

Directions:

  1. Heat yacon syrup and coconut oil in a small non-stick pan over medium heat until bubbling.
  2. Carefully add walnuts; the syrup will be extremely hot, so use caution. Stir and shake until they are coated and beginning to brown slightly. When the syrup starts to look dry and dull, carefully pour the walnuts out on a tray lined with lightly oiled tin foil or parchment paper and sprinkle with salt.
  3. Allow to cool completely before storing in an airtight container. If the glaze softens, the walnuts can be re-crisped by warming in a 200 F oven for 5 to 10 minutes.

 

By |2020-12-23T14:47:49-07:00December 23rd, 2020|Categories: Cooking Tips with Taffy|0 Comments

Savor Every Bite

This year, the holidays give us special reason to reflect on what matters most to us and the importance of those we love. Our Thanksgiving will probably look different this year and that is okay. This month, I shared my advice for prepping like a chef, and planning for the day after the big day. Now I just want to share a simple thought: As the holiday approaches, take this time to savor every single bite. 

Savor every moment you have with friends or family. Savor every bite of the meal you will enjoy. Savor the small moments that might have gone unnoticed. Wherever you are, and whomever you share your day with, in person or remotely, this is the time to pause and reflect on the blessings of daily life that we may have taken for granted before. Take a moment to consider all the people you will never meet who have contributed to your meal and your wellbeing in a million ways. I know I am deeply thankful this year for the basics, like being reunited with family and having food on the table. 

This Thanksgiving, let us set a table with intention, set a place for gratitude, and invite the spirit of those we love and those we miss to dine with us. We can greet the holiday season and the dawning of a new year with a grateful heart. We already know it won’t be the same as usual. We know it may be hard. But no matter how plentiful or humble our meals and gatherings will be, we can appreciate them for what they are and take the time to savor every bite. 

Happy Thanksgiving!

 

View our free Thanksgiving e-book here.

 

 

By |2020-11-30T15:03:13-07:00November 25th, 2020|Categories: Cooking Tips with Taffy|Tags: , , |0 Comments

More Holiday Meal Tips: Prep for the Day After the Big Day

Even if your holiday plans are smaller than usual this year, planning for the day after the holiday meal can help make the occasion more enjoyable and relaxing. 

Here are ten tips for preparing for the day after the big day.

1. Make sure you don’t have to cook another big meal unless you want to! Turn on the crockpot first thing in the morning, fill it with leftover turkey and vegetables for a stew that’s ready whenever you are. Plan a pizza party; purchase premade cauliflower pizza crusts and use extra cheese, meats, and vegetables for everyone to make their own combination. 

Order Take Out after Thanksgiving2. Support a local business by ordering take-out. A cold cut platter, sashimi, holiday baked goods, or barbecue can be ordered in advance and are a great way to support small businesses this year.

3. Plan a self-serve brunch. While you’re prepping for the big meal, bake quiche or make frittatas so they will be ready to re-heat when you want them. Set up a hot drink station with cocoa, coffee, and tea, and unwrap those keto cookies you stashed away.

4. Make a hot cereal bar with Keto Chow flavors like Snickerdoodle, Banana, and Salted Caramel, along with the ingredients to make instant hot cereal, include nuts, seeds, coconut, freeze-dried berries, sweeteners, and butter and cream to dress it up. With a carafe of hot water on standby everyone can make their own breakfast whenever they’re ready. 

Kitchen helper, washing dishes5. Designate some willing kitchen helpers to be sure you don’t get stuck with all the cleaning. Set them on patrol looking for empty cups and plates, and make sure all the dishes are done so you can concentrate on other pursuits.

6. Plan an activity that everyone can do together and set a time to meet if people are doing different things. Make sure you get some time with everyone, even if it is just your immediate family it’s still worthwhile to take the time to connect. Try something old fashioned like pick-up sticks. You may be surprised how engaging it is. 

Take time to relax, older lady with dog7. Do something nice for yourself for all the hard work you did. Make sure you have a plan for the day after the big day to do something simple for you, whether that means sleeping in, having an at home spa day with your family, heading out to the park to toss the ball, or just slowly savoring your favorite hot cocoa from your favorite mug while you let the kids fill the dishwasher.

8. Ask a family member or friend to share a story with the family. Have someone record it. Schedule a Zoom call if you need to. 

9. Spend time with your loved ones. That is the most important part of the big day. If that just means cuddling up on the couch with your golden retriever or tabby, or chatting via Zoom, then do that! 

10. Plan a movie night. Make it a double feature with something for the little ones and something for the bigger ones. Let the teens get creative–set up chairs, make a pot of chili or favorite casserole and make some keto snacks. Then settle in and have fun. 

 

View our free Thanksgiving e-book here.

By |2020-12-18T14:23:22-07:00November 23rd, 2020|Categories: Cooking Tips with Taffy|Tags: , |0 Comments