Tag: Keto Recipes

Steak and Avocado Salad with Primal Kitchen Chipotle Lime Mayo Dressing

Set a platter of this steak and avocado salad on the table and watch it disappear. Whether it’s a family dinner, a dinner party, a potluck, or a weekend BBQ, this is a go-to summer recipe that will make everyone happy.

Primal and keto-friendly, this salad features grilled steak tossed with greens, avocado, scallions and cucumber, plus a sprinkle of crunchy pepitas. The creamy chipotle dressing couldn’t be easier to make; just whisk Primal Kitchen Chipotle Lime Mayonnaise with fresh lime juice.

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My 16 Favorite Fat Sources (Plus My Latest Big-Ass Salad)

Going ketogenic has made me scrutinize my fat sources even more than before. This is an essential practice for anyone seriously pursuing a ketogenic diet. As fat will comprise the majority of your calories, you need to maximize the nutrition you’ll obtain from the fats you choose. You could technically go keto using canola oil, refined coconut oil, and MCT oil powder—many of the ketogenic formulas used in epilepsy clinics are highly processed and refined—but I wouldn’t recommend it. Micronutrients still matter. They arguably matter even more when your food sources are restricted.

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Adaptogenic Keto Fat Bombs

The basic ketogenic diet garners about 65-75% energy needs from fat sources. While a good Primal diet offers much in the way of healthy, varied fats, with keto it’s helpful to have extra strategies for incorporating additional good fats. That’s where the keto fat bomb comes in.

But that doesn’t mean shoring yourself up for anything tasteless or unappealing. Many fat bomb recipes—like this one—aren’t even savory. In fact, with just enough sweetness, the prevailing taste of this keto fat bomb is rich, cocoa goodness—deepened by an earthy nuance of chaga mushroom mix.

And here’s what makes these particular fat bombs so special. Not only do you gain all the major benefits of collagen and a healthy dose of nutrient-dense fat from coconut oil and almond butter, you’ll also get the nutritional magic of adaptogenic chaga. One of the true superfoods, chaga is a fungus long used in traditional medicine that is rich in both antioxidant and anti-inflammatory phenols. It has the highest ORAC value of any natural food and is rich in major and trace minerals. So, you can be sure this keto fat bomb offers more than its share of both delicious flavor and essential nutrients.

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The Definitive Guide to Keto

I use my Los Angeles surroundings as a barometer for changes in the mainstream approach to health, and it holds up quite well. Silicon Valley can claim to be the cradle of technology, but L.A. is definitely the cradle of diet and fitness trends; and the latest is most definitely keto. At the local cafe where every species of Malibu fitness enthusiast gathers to gossip and fuel up, I’m seeing fewer gels and energy bars, and way more butter coffees and discarded packets of the new powdered ketone supplement products.

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Mark’s Big-Ass Keto Salad

For years now, all those who know me (including readers of the blog) have heard me talk about my daily “big-ass salad.” It’s been my lunch of choice for a couple of decades at least, and I don’t see that ever changing. Over the years I’ve adapted it to my personal tastes, nutritional experiments, and—lately—my keto practice.

Some people minimize vegetable intake when they’re eating keto. I’ve never found that necessary or beneficial. In fact, I highly recommend plenty of above-ground vegetables and even berries for an optimally varied, nutrient-dense keto diet. That’s my Primal take because personally I practice keto with an eye toward strategy, not restriction.

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My Experience with Exogenous Ketones: Tale and Truth

I woke up the morning of the ceremony with butterflies in my stomach. I’d done the necessary prep. I’d abstained from carbs the past week and food the past 24 hours. I’d performed four consecutive full-body circuit workouts to deplete muscle glycogen, and undergone a liver biopsy to confirm full depletion of liver glycogen. I wasn’t taking any chances. Although I had extensive experience generating endogenous ketones and subsisting on my own body fat, exogenous ketones were another matter entirely. You don’t want to mess around with a holy sacrament without doing due diligence.

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From Adrenal Fatigue to Keto Clarity: I Now Have More Energy than I Can Handle!

It’s Friday, everyone! And that means another Primal Blueprint Real Life Story from a Mark’s Daily Apple reader. If you have your own success story and would like to share it with me and the Mark’s Daily Apple community please contact me here. In fact, I have a contest going right now. So if you have a story to share, no matter how big or how small, you’ll be in the running to win a big prize. Read more here.

Lucky me. I’ve been fit and happy my whole life; always followed what I believed were healthful ways-of-eating along with workout plans that made me feel great and kept my body trim. And, for a long time I was really in shape. But, little by little I was amping up my cardio as well as my carbs, and I would reason this madness by thinking I had earned more carbs through working out so hard. At one point I was doing five Spin classes a week, along with an hour plus of weights 4 times a week, plus running, and whatever else I could throw in the mix.

I was sailing along pretty great until I turned 50. Then my Father called to tell me he had 4th Stage Bladder Cancer, and a couple of months later, he passed away. We were very close so I was immediately plunged into instant adrenal fatigue. It was so bad at one point that I registered zero adrenaline, even when confronted with a terrifying situation. I was gaining weight in spite of all my workouts, not to mention that I wasn’t eating much. Huh? One day, I was driving my car on the freeway when another car blew one of its front tires and came careening toward me and a friend. I had no reaction, just turned the wheel to avoid the accident while my friend was screaming his head off. That was my turning point. I knew I had to address my adrenal fatigue and change how I ate and worked out.

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The Fat Burning Brain: What Are the Cognitive Effects of Ketosis?

Although mainstream sources still mistake “the brain needs glucose” for “the brain can only run on glucose,” regular MDA readers know the truth: given sufficient adaptation, the brain can derive up to 75% of its fuel from ketone bodies, which the liver constructs using fatty acids. If we could only use glucose, we wouldn’t make it longer than a few days without food. If our brains couldn’t utilize fat-derived ketones, we’d drop dead as soon as our liver had exhausted its capacity to churn out glucose. We’d waste away, our lean tissue dissolving into amino acids for hepatic conversion into glucose to feed our rapacious brains. You’d end up a skeletal wraith with little else but your brain and a hypertrophied liver remaining until, eventually, the latter cannibalized itself in a last ditch search for glucose precursors for the tyrant upstairs. It would get ugly.

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Winter Squash, Leek and Chard Frittata

A frittata is the perfect meal any time of day, cold or hot, eaten with a knife and fork or with your hands. It’s the type of dish a person is tempted to use as a receptacle for leftovers, throwing in bits of meat and cooked vegetables, wilted herbs and an old knob of cheese. It’s hard to go wrong with a frittata, but if you want to go really, really right, this is the recipe.

The sweet and earthy flavors of winter squash, leeks and Swiss chard swirl together here in a frittata with a creamy, custard-like texture. The secret to the heavenly texture is full-fat dairy; without it, frittatas often have the texture of a kitchen sponge. Dairy isn’t for everyone, but if you tolerate dairy well, then there’s no reason to abstain. Full-fat dairy has more than just rich, delicious flavor to offer.

In this frittata recipe, crème fraiche adds amazing flavor and texture, although the same amount of yogurt, cream, or grated cheese can be substituted. And if this frittata has too many veggies for you and not enough meat, then go ahead and add some prosciutto or cooked bacon. You won’t be sorry.

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A Metabolic Paradigm Shift, or Why Fat Is the Preferred Fuel for Human Metabolism

There’s a good reason so many people (mostly the sugar-burners, whose disparate group includes fruitarians, veg*ans, HEDers, body-builders, most MDs, the USDA and virtually every RD program in the country) can’t seem to grasp why a lower carb, Primal approach to eating is a better choice for health and fitness: their fundamental paradigm – the core theory that underpins everything else in that belief system – is flawed. They remain slaves to the antiquated notion that glucose is the king of fuels, so they live their lives in a fear of running low. The truth is, fat is the preferred fuel of human metabolism and has been for most of human evolution. Under normal human circumstances, we actually require only minimal amounts of glucose, most or all of which can be supplied by the liver as needed on a daily basis. The simple SAD fact that carbs/glucose are so readily available and cheap today doesn’t mean that we should depend on them as a primary source of fuel or revere them so highly. In fact, it is this blind allegiance to the “Carb Paradigm” that has driven so many of us to experience the vast array of metabolic problems that threaten to overwhelm our health care system.

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