Recipe: German Einlauf Soup

This is a super-simple recipe you can make with canned broth, an egg, and a couple of optional spices. It’s rather similar to Chinese Egg-Drop Soup, only has more of a European soul-food tone to it. You can also make it with bone broth of various types, or home-made dashi (Japanese fish/seaweed broth.)

Einlaufsuppe - German Einlauf Soup

One can of canned broth, any flavor, or 2 cups home-made bone broth or dashi.

1 Tablespoon good fat (butter, ghee, EVOO, coconut oil, cold-pressed avocado oil, bacon fat)

1 egg (large, extra-large, jumbo, chicken or duck egg)

1/2 Tablespoon dried parsley (or 1 Tablespoon fresh parsley snips)

1 pinch (less than 1/8 teaspoon) nutmeg

sea salt/Himalayan pink salt or Vege-Sal to taste

black or white pepper to taste

Add the fat, salt and pepper to the broth, put in kettle and put kettle on stove. While the broth is heating, crack the egg into a bowl with the parsley and nutmeg. Whisk or beat the egg with the parsley and nutmeg. When the broth has come to a boil, pour the beaten egg mix into the broth, slowly, stirring while you do so. Cook until the egg threads are set, serve. 

This recipe makes 2 servings of about one cup. You can put one serving in a canning jar (pint size) in the fridge for the next day. The soup should have little to no carbs, except a trace from the parsley and nutmeg, so you can eat it any time, even on Induction. With a salad and perhaps a bit of home-made low-carb flatbread, this is a nice light meal. Turn the bit of flatbread into a flatbread sandwich or two when you are extra hungry.

VARIATIONS: If you are on salt restriction for medical reasons, you can replace the salt with Salt-Free Spike or Mrs Dash. 

The seasonings are not set in stone. If you don’t care for parsley, omit it. If you think it needs garlic and/or onion, add some. 

Bone broth is healthier than canned broth or even canned ‘bone’ broth. I get my chicken bone broth for free. I buy chicken thighs, cook them and after eating, put the bones in the freezer. If I buy some of those frozen ‘hot wings’ I also save those bones, and the seasoning left on them makes the broth a little interesting. I’ve bought beef bones for soup both from a local farmer’s market where a guy sells frozen beef and pork, and from a semi-local market (Jack’s in Menominee, MI.) I’ve been trying to score some venison bones from hunting friends of mine, but so far no luck, though the friends have given me (boneless) venison and pork from the pigs they raise.

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Learn to Make Keto Foods: Steaks & Burgers

One of the reasons our way of eating is often described as a ‘luxurious’ diet is that we can have steaks— really nice ones— and not have to have half portions or quarter portions because we are counting carbs and not calories and all steak is zero carb. 

Burgers are also good food, especially if you can get some grass-fed ground beef from Walmart. It’s weird to eat them with a knife and fork, on a plate, instead of on those overly-sweet buns the fast-food places are pushing, but it’s a learning curve. 

A lot of people who can’t cook anything else know how to take a steak and a frying pan and make dinner. But some of us have trouble with it. I never knew how long to cook things for, and so either got nearly raw or overcooked steaks. 

What helped me was when I got my George Foreman grill (the one with the interchangeable plates) and the booklet came with suggested times for cooking a lot of kinds of meat. Beef ribeye steak is 5-7 minutes on high, hamburgers are 3-5 minutes on medium, and pork loin chops are 4-5 minutes on medium.

I figured out that since the GF grill heats from top and bottom at once, if I was cooking the meat in a frying pan, I would take the suggested number of minutes and do that number of minutes, flip, and do the same number of minutes on the other side. I would set a timer.  That way, if the meat came out too rare, I could add a minute next time I cooked that kind of meat, Or if it was not rare enough, I could subtract a minute. All to my taste.

To learn more meat-cooking lore, you can check with cookbooks, especially low-carb cookbooks, or do internet searches. That’s how I learned to cook chicken hearts— I found a few blog entries about cooking chicken hearts and I used it when I cooked my own.

Seasoning meat: Mostly you will want to add salt (or salt-free Spike or kelp powder) and pepper to your meat before cooking. Perhaps some onion powder or garlic powder as well, or paprika. Soy sauce or Worchestershire sauce can also be used. In time you may learn to put meat in marinades before cooking. A simple low-carb vinaigrette dressing can do for a marinade. Put a couple Tablespoons of the marinade in a plastic bag with the meat and keep it in the fridge a couple of hours. People also use seasonings at the table. Low-carb catsup or low-carb barbecue sauce can be made at home and are good for this purpose. 

Frozen meat: I freeze meat. I live alone, I buy ‘family packs’ of meat to save money, and I pack it all up into my big freezer on the porch. But you have to thaw the meat before you cook it! In the evening, pull out any frozen meat you need to cook the next day and let it thaw in the fridge. NOTE: I normally freeze single portions. If you have a whole turkey in your freezer it will need longer to thaw out!

Learn to Make Keto Foods: Salads

The Wuhan coronavirus has taught us how many people are dependent on others to make their meals— they eat restaurant, including fast-food restaurant, meals not once or twice a month but once or twice a day. And for their other meals they have ready-to-eat or heat-and-eat stuff. 

Being this helpless is no way to do Keto * Low-Carb. It’s like being in a prison where you don’t get to eat what you think is healthy but what a prison dietician thinks is healthy, and what the prison budget can handle. If you want to be a free ketonian rather than a carb-diet prisoner, it’s time to learn to make some food on your own.

Low-Carb eating plans have had a place for salad veggies since the days of the Atkins diet, in which you are allowed 2 cups of salad veg plus 1 cup other low-carb veg even on strict Induction. 

You don’t have to get your salads by ordering them from a restaurant or a grocery with a salad bar. You can put together a salad on your own. You need to make a shopping trip to pick up some salad veg every so often. Or, if you do home-sprouting to get sprout salads, you may have to order your sprouting seeds online. I get mine from Amazon though I’m thinking of looking in to smaller companies that sell sprouting seed.

A salad usually consists of two parts: the base, often lettuce, cabbage or sprouts, and the extras, radish or carrot shreds, bell pepper bits, some green onion, and even bits of bacon or cheese shreds. My sprout salads are often from a salad sprout mix such as Broccoli & Friends, and so has broccoli sprouts and radish sprouts mixed in with the alfalfa and red clover sprouts that are the base.

To prepare a salad, first rinse and dry your base. Cut or tear it into bit-sized bits, or if it is sprouts separate the bits from one another if they are grown together into a clump. Put the base in a clean bowl.

Prepare any extras your salad will include. Rinse and dry veggies, and cut up your radish, bell pepper, green onion or red cabbage. If including, chop up your bacon or hardboiled egg, cooked meat, and shred your cheese. Put the extras in with the base and mix. Each person gets about 1 cup worth of salad for two daily meals, so measure your salad serving accordingly. 

Seasoning: You can use salt, seasoned salt, salt-free Spike, kelp powder and other similar things on your salad. You may also use low-carb salad dressings, especially the home-made kind with good oils like EVOO or avocado oil. Be sure and measure out your portions of salad dressings— just because 1 serving of dressing is OK doesn’t mean you can pour on 4 servings.

If You Have To Eat Carbs In The Coronavirus Emergency

I remember reading about how in the Holocaust era many Jewish people were trapped behind the walls of ghettos and not given enough food to avoid starvation. The little food they could get might not be kosher. So rabbis ruled that the kosher dietary rules could be suspended for the duration of the emergency.

Our Keto * Low-Carb dietary rules are not about spiritual concerns but about health concerns. So if an emergency comes up, it’s not so easy to suspend the dietary rules that preserve our health. But there are ways to do things that will influence our state of ketosis only minimally. 

The principles I use come from the book ‘The Carbohydrate Addict’s Diet’ (1991) by Drs. Rachael & Richard Heller. This diet plan (which does not substitute for a low-carb eating plan) calls for eating 2 low-fat, low-carb meals a day, and allows you one ‘Reward Meal’ at which you can eat carbs, so long as your meal does not last longer than an hour. 

Now, if you are addicted to carbohydrates, I don’t think taking a ‘hit’ of carbs every single day is dealing with your addiction. It’s like telling a heroin junkie he can have as much heroin as he likes for one hour a day, or a drunkard that he can go on a daily one-hour drinking binge. Not the right way to handle it.

Both Dr. Atkins and Dana Carpender mentioned the Carbohydrate Addict’s Diet, but both say that even if your body can handle these ‘Reward Meals’ some days, you shouldn’t try it every day. What I have done is that when I am going to eat some carbs I shouldn’t anyway, I keep the carb-eatings to an hour or less. If I haven’t eaten carbs for a while, it may not even throw me out of ketosis, though my blood sugars won’t be as low as they are when I don’t eat carbs.

In a situation like the local food shortages caused by the Wuhan coronavirus, you may find yourself at the mercy of a family member who ‘scored’ a big bag of rice— and not even brown rice which is a bit better. The thing to remember is that you can not eat rice (or other carbs) at every meal. You can eat a serving of carbs at one meal in the day, so if there is a rice dish on the table you can have some. 

For your other food during the day, you should have meat, eggs, fish, poultry— whatever you can get. It’s spring, there should be eggs somewhere. Spring is when laying hens lay the most eggs.

If you can’t get enough proper low-carb foods to keep you unhungry, make yourself bulletproof coffee or tea a couple of times a day. You can use coconut oil, butter, home-made ghee, EVOO or the fat you drained off from cooking bacon. (I’ve had bacon fat in bulletproof hot cocoa and loved it.)

You probably cannot eat your rice meal every single day and still maintain your health. If your family members complain about you being so picky, remember that the worst cases of Wuhan coronavirus seem to be happening to people with diabetes/prediabetes and obesity. You can’t afford to carb-binge every day and become more vulnerable to a severe case!

An every-other-day plan, when you are eating carbs in an emergency, is probably the best approach. If you stay in a state of ketosis, you won’t be that hungry and can do without big meals when the food is not there. You may need to be on a dull meal regime of canned chicken, canned tuna, & canned salmon plus your daily salads. (If you have a hard time getting salad veg, NOW is a good time to order salad sprouting seeds— Broccoli & Friends mix, or alfalfa sprouting seed— and perhaps a Victoria sprouter though you can use a plain clean jar to sprout seeds. Get in the salad sprouting habit and you can eat salad every day even when store supplies are not reliable.)

If you are offered two or more carb sources on your Reward Meal day, pick things like rice— ideally brown rice— rather than a slice of chocolate cake. It’s easier to stop eating rice. 

Another emergency situation that many low-carb people face every day is that posed by institutional meals— school food, soup-kitchen and homeless shelter meals, non-perishables from a food bank, Meals on Wheels, and other high carb sources people are confronted with. Learn to just eat the part of meals that is allowed low-carb, and do without the rest. If your institutional food source is a little flexible, ask for things like hard-boiled eggs. 

When I was in a homeless shelter last year, I used my small money supply to buy Atkins drinks and bars, since many meals there were fairly free of anything low-carb to eat. (There was also a tater tot casserole once with ice-cold tater tots in it— obviously undercooked— too dangerous to eat even for a ‘Reward Meal,’ and tasted more like a punishment meal anyway.) It’s a tough life if you have to eat institutional food, but staying in ketosis as much as you can will at least keep you from getting hungry. 

Having the right mindset helps. Eating carbs should not be a treat or ‘Reward Meal’ for us, but a miserable emergency measure we use to stay fed and alive in dire situations. You can eat things like rice in those situations without ruining your health, if you do so carefully and not-every-day.

Holy Saturday (& belated Passover) Greetings from

Nissa Annakindt

I do welcome comments, but have to insist that commenters use their Google accounts and comments be moderated because of a flood of spam comments I had. Sorry about that. 

Recipe: Chilli Chicken & Veggies

Yes! You can turn canned chicken and canned stir-fry or chop suey veggies into an easy ‘chicken-noodle’ dish! An easy meal for those having hard times.  This recipe is inspired by the ‘Chilli Chicken’ recipe in Dr. Paramesh Shamanna’s ‘Indian Low Carb Recipes,’ but it is much simpler and uses canned chicken.

The Chicken

Drain one can 9.75 oz. (276 g.) can of chunk chicken breast and put the pieces on a plate. Sprinkle with:

salt

pepper

onion powder

garlic powder

chili powder

ground ginger

garam masala (optional)

ajman seed (carom seed, ajwain seed— optional)

Sprinkle each spice to taste— if you don’t like too much chili powder or can’t get enough garlic, sprinkle the amount YOU would like. Put chicken and spices into a plastic bag or glass jar. Add 1-2 Tablespoons (15 ml) of soy sauce. Keep chicken in this marinade about 1-2 hours. This amount of chicken is good for 1-2 servings, depending on appetite. 

The Veggies

Drain one 28 oz can of chop suey or stir fry vegetables and divide into 3 portions of about 1 cup each. Sprinkle veggies with a bit of salt and pepper, garlic powder, garam masala and ajman seed, and put each portion in a bag or small jar with some soy sauce. You only need 1 portion of veggies for each serving. 

Cooking

You may stir-fry the meat and veggies in a wok or frying pan. Use ghee, avocado oil, or EVOO as your stir-frying oil. You can add a bit of toasted sesame seeds to it, or a Tablespoon or so of pecan or walnut pieces. (Yes, you can stir-fry pecan or walnut pieces.)

Or, you can cook them on a George Foreman grill using a Baking Plate for the bottom plate— preheat to Medium, with ghee, avocado oil or EVOO on the grill, and add meat and veggies when preheating is done. Cook for about 6-7 minutes. 

Variations:

You can use any leftover cooked chicken or other meat in about the right amount. You can also use home-sprouted mung beans, zucchini ‘noodles,’ cabbage ‘pasta’ or other veggies. If you use frozen veggies, thaw your portion before cooking— perhaps overnight.

You can replace the onion powder and garlic powder and chili powder with fresh onions, garlic and hot peppers in whatever amount you enjoy. 

You can also change up the spices to whatever you happen to prefer. If you are on salt restriction, you can use salt-free Spike, or up some of the spices so the dish doesn’t seem so bland without salt.

Healthy Holy Week greetings from

Nissa Annakindt

Diabetes Control in the Coronavirus Era

Watching a broadcast of the Laura Ingraham show, I heard some doctors who are actually treating patients with Wuhan coronavirus who said that most patients who had serious cases of the disease had T2 diabetes, prediabetes, or were clinically obese— BMI index above 30. 

I have T2 diabetes myself and at one point was on two different pills for it. But then I had a bad kidney test and one of my kidney doctors said I had to go off both pills. The only diabetes medicine she thought my body could handle was insulin injections. I do believe that she assumed I would be on insulin almost immediately, but handling that would be the job of my health-care-providing nurse. 

Well, I got strict with my Keto * Low-Carb eating plan and have not had to go on insulin. Actually I was surprised that controlling my blood sugars with just low-carb was pretty much the same as controlling it with 2 meds plus low-carb. I began to suspect it was my low-carb that was doing the heavy lifting.

If YOU have T2 diabetes, are prediabetic, or are obese, the Wuhan coronavirus pandemic should be your wake-up call to get these things under control with a low-carb eating plan. I know it can be tough. Especially now that some grocery stores are understocked and some normal low-carb eaters have resorted to emergency measures like rice or ramen noodles. And if you haven’t been on low-carb before this is sure a stressful time to start. Though I guess it’s less stressful than having a severe case of Wuhan coronavirus. Here are the steps towards getting started:

1. DOCTOR CONSULTATION

If you are on meds for diabetes and/or high blood pressure, you will have to cut the dose when you start Keto * Low-Carb because the eating plan has similar effects to the meds. And you need to have a doctor’s OK to cut your prescription meds, for good reasons. Probably you will have to consult a doctor by phone or online. If your doctor is reluctant to OK cutting your meds dose, perhaps you ask, that if your blood sugar/pressure gets below a certain level, you will be authorized to split your pills in half. In the long term, you will probably want to find a doctor or health-care-provider non-doctor that is experienced with low-carb.

2. INDUCTION

Induction is the first and strictest phase of the Atkins Keto * Low-Carb eating plan. Going on Induction or back on Induction can help you control those blood sugars. After you have done two weeks or more on Induction successfully, you can add back a bit of carbs as in the Atkins levels. Read more about doing Induction in books like Dr. Atkins Diet Revolution (1972) or Dr. Atkins New Diet Cookbook (1994.)

3. TRACK YOUR NUMBERS

If you have a blood sugar meter, take your blood sugar once or twice a day and write down the results. If you have high blood pressure, get a blood pressure meter and measure that, too. You don’t need to weigh yourself every day, but twice a week is good. I have an electronic scale which also calculates my BMI and body fat percentage, among other things. That BMI is an important number— it marks the difference between obese and merely overweight. (My BMI has been just under 30 usually, but this Sunday it was 30, so I am technically obese again. Must get stricter in my Keto!) 

It is VERY important to track your state of ketosis. Blood ketones are the best things to measure, but the test strips cost money. Breath ketones are the next best. I have an older Ketonix brand breath ketone analyzer. I test my breath ketones every morning. If it is moderate or high, that’s a good level of ketosis and so I put a big K in my  health records notebook, followed by a number— if it is the first day of being back in good ketosis after a low-or-no ketone day, that number will be a one, followed by a two and so on.

If you cannot get a blood ketone or breath ketone meter, you can fall back on ketosis urine strips. It’s not as good a measure, but better than nothing. You can probably buy either the urine strips or blood or breath ketone meters online right now, if you have internet access in your home.

4. DON’T DO LOW-CARB & LOW-FAT

Eating low-carb is restrictive enough, without a misguided attempt to do low-fat at the same time. Good fats are not only healthy for you, they help you to feel not-hungry. That’s why I can stick to a low-carb eating plan while I couldn’t do low-calorie/low-fat for one full day. 

Read Good Calories, Bad Calories by Gary Taubes (2007) to get an account of how wrong science led to the ‘urban legend’ that eating foods with fat in them would clog your arteries and make you die of heart disease. Valid science does not support this, but supports the LCHF (low-carb, high-fat) eating plan. The book gives loads of references to actual scientific journal articles and so is useful for medical doctors and ‘health-care-providers’ who can look up and read the actual articles and evaluate them.

My very conventional ‘health-care-provider’ ordered me to begin taking fish oil supplements, which shows that even the conventional medical industry is starting to learn that all fat is not bad fat. 

5. DO KETO INTERMITTENT FASTING

Keto Intermittent Fasting is not the same as white-knuckle fasting which I picture as someone curled in a ball, moaning from hunger pangs, just waiting for the moment when he can eat some food again. I tried fasting that way once or twice, and didn’t get through more than a day.

Keto Intermittent Fasting happens once you get into ketosis. You are not hungry, you have more energy than you are used to, and you end up skipping a meal or two because you are too caught up in a project to eat a meal. 

Intentional fasting on Keto is a pleasure because it is easy. And it sure brings down the blood sugars. I used to never eat breakfast on Keto * Low-Carb, but after my health problems last year it’s mostly supper I can do without. 

The down side of fasting is that it can make you experience hunger again when Keto has made you unused to feeling hunger. Also, you tend to feel virtuous because you have fasted for hours or days. This can lead to a carb-binge that can spoil all the gains you have made.

Blood sugar control and ending your obesity are more important now than ever during the Wuhan coronavirus pandemic. The Keto * Low-Carb eating plan is your best ally in overcoming the insulin resistance which leads both to diabetes/prediabetes and to obesity/overweight. Sticking to this plan— in spite of the stress of current events— can be essential for your health and safety.

Bulletproof Coffee with Cinnamon & Turmeric

Bulletproof coffee (& other bulletproof beverages) are especially helpful in these times. I’ve changed up my ever-changing bulletproof coffee mix to add some healthful spices. Cinnamon is helpful to maintain good blood sugars. Since diabetics and prediabetics are at greater risk to get a severe case of Wuhan Coronavirus, controlled blood sugars is a good thing!

I use instant coffee— Folger’s on weekdays and Jacobs (from Germany) on the weekends. I also have Sanka decaf for afternoon & evening, but don’t usually use it as I think it doesn’t taste very good.

I mix my bulletproof beverages in a 16 oz ceramic cup. Since I often use MCT oil or coconut oil in my bulletproof beverages, which you cannot put in styrofoam cups due to a chemical reaction, it is worth having to wash out the cups.

BULLETPROOF COFFEE with CINNAMON & TURMERIC

2 teaspoons of instant coffee

pinch of Himalayan pink salt or sea salt (optional)

1 Tablespoon MCT oil

1 Tablespoon EVOO (extra-virgin olive oil)

hot water to nearly fill cup

After the hot water is added, stir it a little, then add:

1/2 teaspoon cinnamon

about 1/16^th teaspoon turmeric (half filled 1/8 teaspoon measure)

Stir well and drink. I do NOT add my usual heavy whipping cream to this bulletproof coffee as I have given up cream for Lent. At first I added coconut milk to my daily bulletproof coffees, but lately I don’t bother.

VARIATIONS

With Brewed Coffee: Replace the instant coffee crystals and the hot water with brewed coffee

Bulletproof Tea: make enough tea to fill the cup (in a different cup) and replace the hot water & instant coffee with the brewed tea.

Bulletproof Hot Chocolate: Replace the 2 teaspoons of instant coffee with 2 teaspoons Hershey’s (unsweetened) cocoa or cacao powder. You may use up to 8 drops of Sweetleaf liquid stevia, plain, vanilla, or English Toffee flavor. But I made some without any sweetener and it was quite good.

Bulletproof Chocolate Mocha: As above, but use 1 teaspoon instant coffee and 1 teaspoon cocoa/cacao.

Bulletproof Carob: As above, but use 2 teaspoons carob powder. Sweetener may be even less needed than it is in the chocolate version. 

NOTE: I don’t like the taste of EVOO in my bulletproof beverages. But mixing it half-and-half with MCT oil and adding the spices, especially the turmeric, kills that EVOO flavor I don’t care for in my drinks. Since EVOO is not only healthy, it is recognized as a healthy oil by doctors and family members who insist everyone should avoid fat sources like MCT oil in their diet, adding it to your bulletproof beverages may be an acceptable compromise.

OTHER FATS: Butter was the original fat in bulletproof beverages. When I was in a rehab center after my stroke last year, I saved the tiny pats of butter allowed for my coffee since the food it was meant for was too lukewarm to melt butter. It was delicious, even though I had to do without cream or sweetener. Coconut oil contains some MCT oil, and thus is a low-cost substitute. I have used Ghee in bulletproof beverages as well, and when I had a small jar of bacon fat recovered from cooking bacon I used that in my hot chocolate (weird but delicious.) DON’T use rapeseed oil (‘canola’ oil) or other inflammation-causing vegetable oils in your bulletproof beverages.

Wishing you health
during this Lenten/coronavirus season,
Nissa Annakindt

Don't buy rice or ramen, buy THIS!

This Picture shows SPLIT 'moong beans' which
do not sprout. Don't buy this kind for sprouting.
I bought WHOLE 'moong beans'
from Spicy World.

When finances or food supply are tough, many people think it’s a smart idea to buy carb-filled rice or ramen noodles. But carb-foods just end up making you hungrier, causing you to eat more carb-foods and gaining more weight you don’t want.

The Keto * Low-Carb solution— a low-cost food that can be stocked up on, that can sit on your shelves for a while, is mung beans. I have Spicy World brand mung beans (moong dal)— bought on Amazon— and I sprout them into mung bean sprouts regularly. They sprout just as well as mung beans sold for sprouting!

Mung bean sprouts are a low-carb food allowed even on strict Atkins levels as a vegetable or even a salad ingredient. If you enjoy things like Rice-a-roni or ramen noodles, you can just use the seasonings and flavors found in your favorite rice-or-ramen foods on your cooked mung bean sprouts. 

You can cook your bean sprouts in a pot of boiling water and add your seasonings, soy-sauce, bouillon powder, garam masala, seasoned salt to the cooking water. Then drain it in a colander, add some butter or ghee or coconut oil, especially if you love butter noodles, and have the flavors you love without the carbs.

You can also stir fry your bean sprouts in a frying pan or wok. You can add other vegetables that are on hand for variety, and also meats— canned meats work— and perhaps some pecan or walnut pieces to add crunch. You can stir-fry in an egg if you like, as is done in Chinese Fried Rice. 

Stir-fried or cooked bean sprouts can stand in for rice or noodles in most recipes. Since they are wetter, some of my old favorite casserole recipes have become stir-fry recipes because the casserole version got too soggy. 

My little trick this week is that I am sprouting enough mung beans for one serving every day and trying to do it a little different each time. 

Can’t get mung beans at your grocery store? Lentils are more widely available— they had some at my food bank once— and I’ve sprouted lentils that were ten years old successfully. They are a little more carb-y, and aren’t as nice for stir-fry. Get green or black lentils— the orange ones are split lentils and don’t sprout.

THE MAGIC OF SPROUTING:

Dried mung beans: 22g carbs per 35 grams   Dried lentils: 30g carbs per 1/4 cup, dry

Mung bean sprouts, 1 cup: 6g carbs    Lentil sprouts: 100 g (2 cups?) 22 g carbs

Mung bean sprouts should be sprouted in a dark place. Can be sprouted in jars or in a Victorio sprouter. Lentils sprouts for similar use can be sprouted the same way, perhaps in a mix with mung beans.

Here’s to your health,

Nissa Annakindt

Are you on Twitter? Would you please follow my Twitter page for more Keto stuff? 

https://twitter.com/nissaamaskatoj 

Things to Have on Hand when you are Keto

It doesn’t have to be a special occasion. EVERYONE needs to keep a supply of non-perishable food and certain other items in their home. These things are useful if money is short one month, or if you get an ‘ordinary’ flu and don’t want to share your germs, or if you are just staying home for a bit to get things done. 

But it does us Ketonians no good to buy a batch of ramen noodles or frozen pizza-like substance that we can’t use anyway. Eating these things in an ‘emergency’ will just make you feel sick and non-energetic and who wants that?

We need to have the food we CAN eat available. If we have become good at eating ‘real food’ which is usually quite perishable, we need to learn about other kinds of things to have on hand in the home.

1. CANNED TUNA/SALMON - Fish is healthy food, and you can have it even during Lent. My favorite canned tuna is the kind canned in olive oil which I can’t get since I can no longer drive to a local Walmart, so I buy cheap packed-in-water tuna, drain it well, and add a bit of EVOO (extra-virgin olive oil.)

2. SALAD SPROUTING SEEDS - If you can’t get fresh salad veggies for a bit, sprouting seeds— alfalfa, clover or a salad mix— will let you make salad greens in your home from seed that lasts for a long time. I use 2 tsp. of seed for one tray of a Victorio sprouter, and start a new tray each day.  These seeds take seven days to sprout, so you will need two Victorio sprouter sets for each person in your family that eats 2 daily sprout salads.

3. BULLETPROOF COFFEE/TEA SUPPLIES - A supply of instant coffee, regular coffee or teabags will provide you with hot drinks for a while. To make it bulletproof, you will need butter, home-made ghee, coconut oil, MCT oil, or EVOO. You might also add a touch of heavy whipping cream or coconut milk if you have it. Be sure and have decaf coffee in the house if caffeine bothers you or you want coffee later in the day.

4. FROZEN MEATS — Yes, if your electricity is prone to go out from time to time you may end up with spoiled meat. But in other circumstances you can preserve meat from family packs or whole sides of beef or venison or whatever you can get in quantity. If you live alone, be sure and freeze your meat in smaller portions. You probably don’t eat 8 pork chops in one meal. Remember that even if you are observing Lent you can eat meat on Sundays.

5. EGGS — It’s good to have eggs on hand. They are a quick low-carb meal and they are a ‘free food’ on Atkins, even on Atkins Induction. I used to make deviled eggs a lot, but now I am more likely to just hard-boil some eggs, slice them in half, and sprinkle on some Vege-Sal or Salt-Free Spike. 

6. CHEESE — Good to put on eggs in a scramble or omelet. Cheese doesn’t last forever in your refrigerator, so use it up fast. Pre-shredded cheese has something in it that makes it last quite a while before going moldy, but some premium brands don’t add this. So— trust me— CHECK your shredded cheese for mold before sprinkling on an omelet! Just slices of cheese can also be nice, by themselves or in a roll-up with sliced ham or beef.

7. BONE BROTH —- Learn to make your own bone broth— save bones from chicken you eat and the bone broth is free. If you are going to fast for a while, bone broth is allowed during fasting according to Dr. Jason Fung. I freeze my excess bone broth in the big freezer. Thaw out frozen bone broth overnight in your refrigerator.

8. MUNG BEANS & LENTILS FOR SPROUTING — You can make your own mung bean or lentil sprouts at home in your Victorio sprouter or a canning jar. I use 1/8 cup of mung beans to sprout about 1 cup of sprouts, which is one serving. You can steam or boil sprouts, eat with a low-carb cheese sauce for ‘mac & cheese’ or with a low-carb tomato sauce for ‘spaghetti.’  It takes about 4 days to sprout mung beans or lentils. Lentil sprouts have a higher carb content than mung bean sprouts. 100 grams of mung bean sprouts (3 cups) are 5.93 g carbs, 100 grams of pea sprouts (2 cups) are 28.26 grams of carbs and 100 grams of lentil sprouts are 22.14 g carbs. So it’s better to mix in smaller amounts of lentil and pea sprouts with mung beans. I have read a carb count for pea shoots which is a lot less carbs than pea sprouts, so if you want a low-carb sprouted pea soup you might want to use shoots instead, and mix in some mung bean sprouts.  The great thing about lentils, though, is that I have successfully sprouted grocery-store lentils that were around 10 years old. By contrast, broccoli seed that is only a little old sprouts less well. 

I hope I have given you a few ideas of what to buy when you stock up on staple supplies. Do you have any good ideas? Please share them!

Nissa Annakindt

Do Militant Vegans Want Global Mass Starvation?

Militant vegans say they want everybody to go vegan. They also seem to want laws passed against animal agriculture so non-vegan food is less accessible.

What would be the consequences if the world went vegan, either by choice or because of outlawing animal agriculture? Mass starvation.

You see, there are two kinds of farmland out there. One kind is the kind of land that can be plowed up and planted to ‘plant-based’ crops like soybeans and grains to be processed into the kind of food that vegans can eat.

The other kind is the farmland that can be used to graze animals. There are federal lands leased for cattle grazing that is too delicate ecologically to be grazed every year. Other grazing lands are tougher than that.

What happens when you plow up grazing land to grow plant-based crops on it? Well, it could end up like Oklahoma in the Dust Bowl— your topsoil can pack up and hitch a ride on the nearest wind out-of-state. 

What happens if the vegans get their way and no one any longer uses grazing lands to produce human food? There is that much less food in a hungry world! You just can’t grow more soy for soymilk & tofu on grazing land. So the global food supply gets shorter and the less powerful people in the world won’t get to eat.

There is, of course, the vegan myth that all meat is produced only by grain feeding. But what is the most trendy, desirable and healthy form of meat? Grass-fed and grass-finished meat! And this meat is actually shown to be healthier and richer in Omega-3s than grain-fed meat.

Of course the vegan militants, if they are aware of the mass death their plans would cause, probably have some high-minded propaganda about saving the planet through population shrinkage. But the sad fact is, many members of the globe’s threatened population will not be ‘shrunk’ to death quietly. Why should they starve while the vegan elites shout ‘let them eat tofu’ even though tofu will be in short supply? 

There have been human-caused deliberate famines in history, as in the Ukrainian genocide-by-hunger perpetrated by Stalin, that have not lead to violent revolts, but that’s because the famines were geographically limited and the people that started them had power over the people that were meant to die.

The globe currently has many independent nations. Will the third world ones willingly agree to be starved out to please elite first-world militant vegans? Somehow I don’t think so.

Yours in Keto * Low-Carb,

Nissa Annakindt

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They are Out to Sabotage Your Keto * Low-Carb!

Everyone on the Keto * Low-Carb way of life will experience sabotage— from friends and family members, from medical people, from food corporations….

It works something like this— you go to aunt Mabel’s house and she knows you are on lowcarb. So she serves you brown rice instead of the white rice she usually makes, and a big banana instead of ice cream for dessert. Because brown rice is good for you, and banana is a fruit and the carbs in fruits don’t count. And because your Aunt Mabel thinks she knows more about healthy foods than you do.

Dr. Atkins in his first book explained how the diet saboteurs work. In his day, most people didn’t know about lowcarb diets and thought all diets were low-calorie diets. So if a food was perceived as low in calories, any dieter could have it regardless of the carb count.

Today more people have heard of lowcarb, but they may have weird, wrong ideas of what it is. Maybe they think you can’t have regular bread but can have unlimited pita bread. Or that you can’t have regular noodles but can have whole wheat noodles. And they may think that the carbs in fruit or in vegetables or in whole grain products do not count.

We know better. We know that all carbs count. But you can’t tell other people that, in many cases. If you are or have been fat and they are not fat or less fat, nothing you say counts as much as what thin people say. 

Emotional issues may be used to make you eat more carbs than you should. A relative fixes a special cake or special cookies just for you, and you will be a bad person if you don’t eat them.

But if you had a deadly allergy to peanut butter, would you eat a food with peanut butter to please someone else? You know you wouldn’t. Well, you likely have a deadly ‘allergy’ to carbohydrates which can cause your early death if you don’t take care of it. 

Sometimes people urge us to go out to restaurants which don’t have a single menu item we can have. Just to be sociable. And you go and order something you shouldn’t have, resolving to eat just half— and often you eat more than half.

Fast-food restaurants train their employees to tempt you to buy more carbs than you want. You go in to order a small burger— you don’t intend to eat the bun— and a side salad, no dressing. And they push you to order French fries and a soda to go with that— carb-filled foods, and foods you may have had an addiction to. You may need to avoid eating out when the local restaurants all push carbs and your lowcarb meal at their hands is likely to be dismal. (When you are eating your burgers without the buns, you may find that your favorite burger joint becomes your least favorite, because their actual burgers are dry and nasty, but they cover it up with buns and condiments.)

Married couples can have problems— when she needs to be on keto for health reasons and he wants to continue with the high carb foods he always eats. There is no easy answer. You cannot demand that someone else change what they eat to accommodate you, or not keep the foods they like in the house because they tempt you. But on the other hand you need to take care of your own health, and certain temptations may be too much to bear in your own home.

A compromise might be to ask the carb-eater to refrain from keeping the most tempting carb foods around, and concentrate on the ones that you wouldn’t touch. I don’t care for those ‘kettle’ potato chips or that circus peanut candy. Bring peanut butter cups in the house, though, and you will have to keep me off them with a machete.

I would not recommend you break off important relationships over the carb issue. But your health is important, too. Don’t be ashamed if carbs tempt you. They tempt a lot of people. But if you were a recovering alcoholic, people would be more respectful and not invite you to barrooms or insist on keeping alcohol in a shared household. If you were a recovering drug addict, they would understand not to bring their own heroin stash to your house to tempt you. Others need to treat your recovery from carbohydrate addiction as a serious thing. And if they don’t, ignore them. 

High Blood Pressure & Keto * Low-Carb

High blood pressure, or hypertension, is a serious symptom which can lead to strokes and heart attacks, so we don’t want to have high blood pressure.

I have had that problem for a number of years, but mostly ignored it which you should not do. 

The Keto * Low-Carb eating plan of itself usually lowers your blood pressure just fine, to the point that experienced doctors often advise high blood pressure patients starting lowcarb to cut their blood pressure medication dose in half to prevent overly low blood pressures. 

But what if you still have high blood pressure, or develop it later into your Keto life? You may have to go with a prescription medication. You will probably find that your medication does its job best when you are ALSO faithful to your lowcarb plan.

I have a home blood pressure machine which measures at the wrist. I measure my blood pressure every morning when I measure my blood sugar (T2 diabetes) and check my state of ketosis with a Ketonix breath ketone analyzer. I write these measurements down in a notebook.

When I go for an appointment with my PA, I copy down about a week's worth of blood pressure and blood sugar readings to give to her. 

I have been on the medication amlodipine since my stroke last February. My PA thought my blood pressure was still too high, so doubled my dose recently. It really helped.

Another thing that really helped is garlic. I had purchased Kyolic garlic capsules and took them until I ran out. When I ran out, my blood pressures went a little higher. I tried eating garlic cloves, but I couldn’t face another raw garlic clove and tried roasted garlic cloves. I could actually face eating these, but they didn’t have as nice an effect on my blood pressure.

I estimate that the Kyolic garlic lowered my blood pressure by about the same amount as the earlier, 5mg dose of amlodipine did. Since I have been taking garlic in some form all this time, I don’t know for sure whether the numbers I get now on the 10mg amlodipine are just from the amlodipine or from the amlodipine plus garlic, but the evidence would seem to support that it is both. 

Since I don’t care to be on more medication than I have to be, I’m looking to buy a new bottle of Kyolic once I have the money to do so. Sadly, Medicaid does not pay for a supplement, even if recommended by a doctor, like it pays for prescription drugs. 

I also want to keep up eating my roasted garlic cloves. I am going to roast them for a shorter time the next time, to preserve the medicinal elements. One reason for doing this is that I like doing things in a natural way or a home-made way. The second reason is that my Food Stamp benefits can be used on garlic, and in addition when spring comes I plan to plant some garlic and grow my own. 

For practical reasons I also want to keep taking the Kyolic garlic. I can take that even if my health deteriorates to the point where regularly roasting garlic is a chore. 

I also plan to keep taking my amlodipine even though taking prescription meds chains me to the medical-industrial complex. My stroke showed me that high blood pressure is nothing to ignore.

Healthy days to you,

Nissa Annakindt

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Starting Keto: The Cheesy Life

I like cheese— perhaps because I was born in Wisconsin, the dairy state? When my mother was young there were a lot of small cheese factories near where she lived, and she dated a few cheesemaker’s sons. They tended to have clean hands. 

Cheese is part of some recipes I use regularly, such as a cheese pancake recipe that I use for making small flatbreads. I also use cheese slices as a snack, and prefer my bun-free burgers with cheese on them.  You can add a little shredded cheese to the yolk mixture when making deviled eggs— a low-carb staple. 

What about substitutes for cheese? The only non-dairy cheese I know about that is explicitly allowed on Atkins - keto - lowcarb is tofu, or soy cheese. Tofu/soy cheese does have soy in it, which many of us don’t care to have in our food plan. If you cannot eat dairy cheese but can consume tofu, it may be a right choice for you. (What about other ‘non-dairy’ cheese substitutes? Check the label for carb count— if it is comparable to a real cheese in carb count and doesn’t have any nasty ingredients in it, you might try adding it to your eating plan.)

I used to eat American cheese when American cheese came in a big block rather than in nasty plastic-flavored slices wrapped individually in plastic. I have widened my taste to other cheeses: Colby, smoked Cheddar, Pepper Jack, Mexican blend shredded, Parmesan, Muenster, even blue cheese. I would say that the Kraft slices which are NOT wrapped in plastic might be ‘real-cheese enough,’ but a store-brand substitute I bought tasted exactly like those nasty plastic-wrapped slices even though it wasn’t wrapped in plastic. I have found American cheese in small blocks from actual cheesemakers, as well. 

Grated Parmesan cheese, along with good mayonnaise (like avocado mayonnaise) is great to put on fish of various types you are baking, or shrimp. Great for those of us who haven’t eaten fish or shrimp without breading before going keto. 

Of course, if you really can’t have dairy you have to skip the cheese. But for most of the rest of us, cheese is a good food that adds some variety to our eating plan. Next shopping trip, don’t forget the cheese!

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