Gesonde Leefstyl – Healthy Lifestyle

Gesonde Leefstyl – Healthy Lifestyle

Dit is belangrik om te kyk na wat ons eet en bietjie te oefen veral in hierdie tyd waarin ons leef met al die uitdagings.

It is important to consider what we eat and to do some exercise to be able to deal with our challenges in this age.

Kom ons eet bietjie minder, sny aan die Koolhidrate “Carbs” en Suiker doen dan ook fisiese oefening waarvan jy hou vir die volle effek.

Lets eat less, cut the Carbs and Sugar then do some physical exercise you like to compliment the effort.

Kos / Food

Daar is soveel gesonde kos om van te kies en te keur. There is so much good food to choose from.

LCHF en KETO Leefstyle word oorweeg / LCHF and KETO Lifestyles are considered.

The Ketogenic Lifestyle Basics

What is it, pairing of food, meal plans and much more!

Simple Basic Keto Meal Plan Pdf >>>

Gaan na Gesonde Leefstyl Bladsy Booking Go to Healthy Lifestyle Page

Go To Life Coaching Page / Gaan Na Leefstylafrigting Bladsy

#ketopta, #ketopretoria, #leefstylCketo, #lifestyleCketo, #daniestrydomketo

Onthou jy kan nie baie kos eet, Hoë Vet (Gesonde Olie ens.) inneem en dan steeds baie Koolhidrate asook Suiker bly inneem nie!

It is important to remember that you cannot keep eating a lot of food, take in High Fat (Good Oils etc.) and at the same time continue eating a lot of Carbs and Sugar.

Maak die spens skoon:

Vervang die konvensionele tamatiesous en blatjang asook mayonnaise. Daar is resepte vir tuisgemaakte produkte wat die suiker en ander preserveermiddels uitsny. Cirio se tamatie Passata werk goed vir ‘n tamatiebasis hetsy as tamatiesous of in bredie. Ina Paarman het ‘n paar souse en pesto’s wat laag is suiker en preserveermiddels is as jy dit nodig sou kry.

Gooi die konvensionele ontbytpap “Cerial” uit. Daar is baie beter ontbyt wat voorberei kan word.

Suiker kan vervang word mey Xylitol en Natreen.

Dit is belangrik om te onthou dat ons niemand voorskryf nie maar dat ons kommentaar gegrond is op ons eie ervaring van hierdie leefstyle en dat elkeen dit op advies van hul dokter moet evalueer en besluit hoe dit vir elkeen sal werk. Ons almal se profiele verskil so eetgewoontes sal aangepas word volgens elkeen se eie gesondheidsprofiel.

    

It is imperative to remember that our presentation is based on own experience with this lifestyle and everyone that considers to follow this type of lifestyle should do it in conjunction with medical advice. People will require eating habits according to their own unique health profile.

Clean up the Pantry:

Replace the conventional tomato sauce, chutney as well as mayonnaise. There are recipes for your own products that would cut sugar and preservatives. Cirio’s tomato Passata works well for a tomato base as tomato sauce or in stew. Ina Paarman has a few sauces and pesto’s with low sugar and preservatives if required.

Get the conventional “Cerial” out. There are much better breakfasts you can prepare!

Sugar can be replaced with Xylitol and Natreen.


Boeke waarna gekyk kan word vir hulp met beter eetgewoontes

Books for assistance with better eating habits

                 


Video’s

Ketogenic Diet Explained | Expert Panel

Prof. Tim Noakes – ‘LCHF for Elite Athletes’

Tim Noakes LCHF Diet

Dr. Eric Westman Videos on LCHF

Advanced Tips >>>, Become a fat burning Machine >>>, How to Do a LCHF Diet >>>,
LCHF and Diabetes: Science and Clinical Experience >>>
Two Examples of a Worldwide Nutrition Revolution Tim Noakes >>> 
LCHF for Obesity and Diabetes >>>

                                    


Foto’s / Photos

     

     

 

 

      

     

     


Recipe’s / Resepte

(With thanks to the Banting and Keto Groups as well as the Diet Doctor)

All Main Courses to be eaten with more Salad, Leafy greens and Vegetables with lower carbs per serving.

Use Good Fats.

Go to – The Ketogenic Lifestyle Basics

What is it, pairing of food, meal plans and much more!

    


Mayonnaise

Ingredients

  • 1 egg yolk
  • 1 tablespoon Dijon mustard
  • 1 cup light olive oil
  • 1 – 2 teaspoons white wine vinegar or lemon juice

Instructions

  1. Bring the egg and mustard to room temperature in advance.
  2. Mix egg and mustard with a stick blender (or mixer) and add the oil slowly in a thin stream. The mayonnaise should set promptly. Continue to mix until all the oil has been added and the mayonnaise has thickened.
  3. Add vinegar/lemon juice. Mix some more and season with salt and pepper and perhaps more vinegar or lemon juice.
  4. Let the mayonnaise rest in the fridge for a while before serving. The flavor develops further after a-while and the mayonnaise thickens further.

Tip!

Use lemon juice or white wine vinegar if you’re going to serve the mayonnaise with seafood. Use red-wine vinegar for roast beef and other cold cuts, but not balsamic vinegar. It’s commonly sweetened and colored and will discolor the mayonnaise.

As a child I was taught by my grandmother that one egg yolk can bind as much as a whole quart (liter) of oil. In other words: if you want to make a bigger batch, just increase the amount of oil to 2, 3 or more cups. But don’t forget to increase the amount of mustard, spices and acid.


Basic / Basiese VinaigretteVinaigrette Lifestyle C / Leefstyl C
Ingredients / Inhoud
¾   Cup Olive Oil  / ¾ Koppie Olyfolie
¼  Cup White Balsamic Vinegar / ¼ Koppie Wit Balsamiese Asyn
¼  Cup Grass Onions chopped / ¼ Koppie Grasuie fyn gekap
1 Teaspoon of Dijon Mustard / 1 Teelepel Dijon Mosterd (Growwe Mosterd)
¼ Teaspoon of Salt / ¼ Teelepel sout
Black Pepper / Swartpeper

It uses the standard 3:1 vinaigrette ratio, meaning 3 parts oil to 1 part vinegar.
Die standaard 3:1 verhouding vir vinaigrette word gebruik, 3 dele olie en 1 deel asyn.


Egg Muffins

Ingredients (4 Servings)

  • 6 eggs
  • 1 – 2 scallions, finely chopped
  • 4 – 8 thin slices of air dried chorizo or salami or cooked bacon
  • 3½ oz. shredded cheese
  • 1 tablespoon red pesto or green pesto (optional)
  • salt and pepper

Instructions

  1. Preheat the oven to 350°F (175°C).
  2. Chop spring onion and bacon.
  3. Whisk the eggs together with seasoning and pesto. Add the cheese and stir.
  4. Place the batter in muffin forms and add bacon, chorizo or salami.
  5. Bake for 15–20 minutes, depending on the size of the muffin forms.

Make it keto

This recipe is high in protein. In order to make it keto you need to add more fat. You can simply add more butter or oil while cooking or check out our condiments for many delicious ways to make this recipe keto.


Eggs Benedict – Hollandaise Sauce

Eggs Benedict can be made low carb by replacing the traditional English muffin. This version uses a quick to prepare Hollandaise sauce and low carb bread.
Full Recipe >>>

Classic Bacon and Eggs

Ingredients (4 Servings)

  • 8 eggs
  • 13 lb bacon, in slices
  • cherry tomatoes (optional)
  • fresh parsley (optional)

Instructions

  1. Fry the bacon in a pan until crispy and put aside on a plate.
  2. Fry the eggs in the bacon grease any way you like them. Cut the cherry tomatoes in half and fry them at the same time.
  3. Season with salt and pepper.

Keto: Fry in Coconut or Olive Oil and ad Avo, Spinach and Mushroom

 


Broccoli and Cauliflower Gratin with Sausage

Ingredients  (4 Servings)

  • 1 lb sausages, precooked links.
  • 1 leek
  • 1 yellow onion
  • 1 lb broccoli, in florets
  • ½ lb cauliflower, in florets
  • 2 tablespoons Dijon mustard
  • 1 cup sour cream
  • 4¼ oz. shredded cheese
  • 1¾ oz. butter, for frying
  • 4 tablespoons fresh thyme
  • salt and pepper, to taste

Instructions

  1. Preheat the oven to 450°F (225°C).
  2. Coarsely chop the leek and onion. Chop the broccoli and cauliflower florets into ~1” chunks. Slice the sausage links into 1” pieces.
  3. Fry onion and vegetables in butter in one pan and the sausage in a separate pan.
  4. Put the vegetables in a baking dish, blend the mustard with the sour cream and pour over the vegetables.
  5. Add the sausage and cheese on top and season with thyme.
  6. Bake in oven on upper rack for 15 minutes.

Tip!

You can use raw sausage links in this recipe. If so, allow extra cooking time and cook through before slicing into pieces.


Creamy Chicken Casserole

Ingredients (4 Servings)

  • 2 lbs chicken thighs
  • 7 oz. shredded cheese
  • 1¼ cups heavy whipping cream or sour cream
  • 23 lb cauliflower, in florets
  • 1 leek
  • 4 oz. cherry tomatoes
  • 2 tablespoons green pesto
  • ½ lemon, the juice
  • 3 tablespoons butter
  • salt and pepper

Instructions

  1. Preheat the oven to 400°F (200°C).
  2. Mix together cream or sour cream, pesto, lemon juice and salt and pepper to taste.
  3. Season the chicken thighs with salt and pepper and fry in butter in a pan until they turn a nice golden brown color.
  4. Place the chicken in a baking dish and pour in the mixture.
  5. Chop the leek and the cherry tomatoes, and place with the cauliflower on top of the chicken.
  6. Sprinkle cheese on top and bake in the middle of the oven for at least 30 minutes or until the chicken is fully cooked through.

Tip!

Serve with leafy greens with a generous amount of olive oil and a sprinkle of sea salt.


Bacon Lettuce and Tomato with Oopsie Bread

Ingredients

  • 8 pieces of oopsie breads, see ingredients below.
  • 6 – 8 tablespoons mayonnaise
  • 4¾ oz. bacon
  • lettuce
  • 1 tomato, thinly sliced
  • fresh basil

Oopsie bread

  • 3 eggs
  • 4¼ oz. cream cheese
  • 1 pinch salt
  • ½ tablespoon ground psyllium husk powder
  • ½ teaspoon baking powder

Instructions

Oopsie bread

  1. Separate the eggs, with the egg whites in one bowl and the egg yolks in another.
  2. Whip egg whites together with salt until very stiff. You should be able to turn the bowl over without the egg whites moving.
  3. Mix the egg yolks and the cream cheese well. If you want, add the psyllium seed husk and baking powder (this makes the Oopsie more bread-like).
  4. Gently fold the egg whites into the egg yolk mix – try to keep the air in the egg whites.
  5. Put 8 oopsies on a paper-lined baking tray.
  6. Bake in the middle of the oven at 150° C (300° F) for about 25 minutes – until they turn golden.

Building the BLT

  1. Start by frying the bacon slices.
  2. Place the oopsie bread pieces top surface down.
  3. Spread 1–2 tablespoon of homemade mayonnaise on each.
  4. Place lettuce, tomato, some finely chopped fresh basil and fried bacon in layers between the bread halves.
  5. Serve immediately.

Low-Carb Naan Bread with Melted Garlic Butter

Ingredients

  • 14 tablespoons coconut flour
  • 2 tablespoons ground psyllium husk powder
  • ½ teaspoon baking powder
  • 1 teaspoon salt
  • 6¾ tablespoons melted coconut oil
  • 2 cups boiling water
  • coconut oil, for frying
  • sea salt

Garlic butter

  • 3½ oz. butter
  • 1 – 2 garlic cloves, minced

Instructions

  1. Mix all dry ingredients in a bowl. Add oil and then boiling water and stir thoroughly.
  2. Allow to rise for five minutes. The dough will turn firm fairly quickly, but stay flexible. It should resemble the consistency of Play-Doh. If you find it’s too runny then add more psyllium husk until it feels right. The amount needed may vary depending on what brand of husk or coconut flour you use.
  3. Divide into 6 or 8 pieces and form into balls that you flatten with your hands directly on parchment paper or on the kitchen counter.
  4. Fry rounds in coconut oil over medium heat until the Naan turn a nice golden color.
  5. Heat the oven to 140°F (70°C) and keep the bread warm while you make more.
  6. Melt the butter and stir in the freshly squeezed garlic. Apply the melted butter on the bread pieces using a brush and sprinkle flaked salt on top.
  7. Pour the rest of the garlic butter in a bowl and dip pieces of bread in it.

Keto Lasagna

Ingredients (6 Servings)

  • 2 tablespoons olive oil
  • 1 lb ground beef
  • 1 onion
  • 1 garlic clove
  • 513 tablespoons tomato paste
  • ½ tablespoon dried basil
  • 1 teaspoon salt
  • ½ teaspoon ground black pepper
  • 8 tablespoons water

Keto pasta

  • 8 eggs
  • 23 lb cream cheese
  • 1 teaspoon salt
  • 513 tablespoons ground psyllium husk powder

Cheese topping

  • 2 cups sour cream or crème fraiche
  • 13 lb shredded cheese
  • 2 oz. grated parmesan cheese
  • ½ teaspoon salt
  • ¼ teaspoon ground black pepper
  • 8 tablespoons fresh parsley, finely chopped

Instructions

  1. Start with the pasta sauce, perhaps even the day before, for a more flavorful sauce.
  2. Peel and finely chop onion and garlic and fry in olive oil until soft. Add the ground beef and fry until golden. Add tomato paste and spices.
  3. Stir thoroughly and add water. Bring to a boil, lower the heat, and let simmer for at least 15 minutes or until most of the water has evaporated.
  4. Meanwhile, make the lasagna sheets according to the recipe below.
  5. Preheat the oven to 400°F (200°C). Mix shredded cheese with sour cream and most of the Parmesan cheese. Reserve one or two tablespoons for topping. Add salt and pepper and stir in the parsley.
  6. Place lasagna sheets and pasta sauce in layers in a greased 9″ x 13″ baking dish.
  7. Spread the sour cream mixture and the remaining parmesan cheese on top.
  8. Bake in the oven for about 30 minutes or until the lasagna has a nicely browned surface. Serve with a green salad and your favorite dressing.

Lasagna sheets

  1. Preheat the oven to 300°F (150°C). Whisk together eggs, cream cheese and salt into a smooth batter. Continue to whisk while stirring in the psyllium husk, a little at a time. Let sit for a few minutes.
  2. Spread the batter on a baking sheet lined with parchment paper using a spatula. Place another parchment paper on top and flatten with a rolling pin until the batter is at least 13 x 18 inches (33 x 45 cm). You can also divide into two batches and use another baking sheet for an even thinner pasta.
  3. Let both pieces of parchment paper remain in place. Bake for about 10-12 minutes. Let cool and remove the paper, slice into sheets that fit your baking dish.

Tip!

Want to change it up and make it a little easier? You can substitute thinly sliced zucchini for the low-carb lasagna sheets.


Zucchini Noodle Chicken Pesto Bowl

  • Prep time: 10 minutes
  • Cook time: 20 minutes
  • Yield: Serves 2

Ingredients

  • 2 Tbsp olive oil
  • 1/2 pound boneless skinless chicken breast(s)
  • Salt
  • 1/4 teaspoon paprika
  • 2 medium large zucchini (a little more than a pound)
  • 2 garlic cloves, sliced
  • 1/4 cup prepared basil pesto
  • Handful of cherry tomatoes, cut in half
  • Several fresh basil leaves, thinly sliced, for garnish

1 – Cook the chicken breast(s): Sprinkle both sides of the chicken breast(s) with a little salt and the paprika. Heat 1 Tbsp of olive oil on high heat in a large sauté pan. Place the chicken breast(s) in the pan and cook for a minute or two on each side, until well browned.

Lower the heat to low and cover the pan, cook for 2 to 5 more minutes (depending on the thickness of the breast) until the chicken is just cooked through.

Remove the chicken from the pan and let it rest while you make the zucchini noodles.

2 – Make zucchini noodles: Use a spiralizer to make zucchini noodles with the zucchini.

3 – Sauté the zucchini noodles, garlic: Add another 1 Tbsp of olive oil to the pan you used to cook the chicken and heat it on high heat.

Add the zucchini noodles and the sliced garlic and sauté, stirring often, until the noodles begin to wilt. Sprinkle with 1/4 teaspoon of salt while you cook the zoodles.

  

When they are just barely cooked and if they are releasing moisture, remove them to a colander placed over a bowl to drain.

4 – Slice or cut the chicken into bite-sized pieces.

5 – Toss zucchini noodles with pesto: Place the zucchini noodles in a serving bowl and toss with basil pesto.

Serve the zucchini noodles in bowls topped with chicken, tomatoes, and sliced fresh basil leaves.


Fat Head Pizza

Ingredients

  • 1½ cups shredded mozzarella cheese
  • ¾ cup almond flour
  • 2 tablespoons cream cheese
  • 1 teaspoon white wine vinegar
  • 1 egg
  • ½ teaspoon salt
  • olive oil to grease your hands

Topping

  • ½ lb italian sausages
  • 1 tablespoon butter
  • 120 ml unsweetened tomato sauce
  • ½ teaspoon dried oregano
  • 1½ cups shredded mozzarella cheese

Instructions

  1. Preheat the oven to 400°F (200°C).
  2. Heat the mozzarella and cream cheese in a small pan on medium heat or in the microwave oven.
  3. Stir until they melt together. Add the other ingredients and mix well.
  4. Oil your hands and flatten the dough on parchment paper, about 8 inches (20 cm) in diameter. You can also use a rolling pin to flatten the dough.
  5. Make holes with a fork and bake in the oven for 10–12 minutes until golden brown and remove from the oven.
  6. Meanwhile, sauté the ground sausage meat in olive oil or butter.
  7. Spread a thin layer of tomato sauce on the crust. Apply the meat and a lot of cheese and bake for 10–15 minutes or until the cheese has melted.
  8. Sprinkle oregano on top and serve with a green salad.

Tip!

Bake an additional crust, and freeze for a future quick-and-easy dinner. Or, use the extra crust to make homemade garlic focaccia—simply drench with garlic butter and bake for another minute or two.


Keto Garlic Bread

Ingredients (12 Servings)

Bread

  • 1¼ cups almond flour
  • 5 tablespoons ground psyllium husk powder
  • 2 teaspoons baking powder
  • 1 teaspoon sea salt
  • 2 teaspoons apple cider vinegar or white wine vinegar
  • 1¼ cups boiling water
  • 3 egg whites

Garlic butter

  • 4 oz. butter, at room temperature
  • 1 garlic clove, minced
  • 2 tablespoons fresh parsley, finely chopped
  • ½ teaspoon salt

Instructions

  1. Preheat the oven to 350°F (175°C). Mix the dry ingredients in a bowl.
  2. Bring the water to a boil and add this, the vinegar and egg whites to the bowl, while whisking with a hand mixer for about 30 seconds. Don’t overmix the dough, the consistency should resemble Play-Doh.
  3. Form with moist hands into 10 pieces and roll into hot dog buns. Make sure to leave enough space between them on the baking sheet to double in size.
  4. Bake on lower rack in oven for 40-50 minutes, they’re done when you can hear a hollow sound when tapping the bottom of the bun.
  5. Make the garlic butter while the bread is baking. Mix all the ingredients together and put in the fridge.
  6. Take the buns out of the oven when they’re done and leave to let cool. Take the garlic butter out of the fridge. When the buns are cooled, cut them in halves, using a serrated knife, and spread garlic butter on each half.
  7. Turn your oven up to 425°F (225°C) and bake the garlic bread for 10-15 minutes, until golden brown.

Tip!

What do you do with the three egg yolks – béarnaise sauce, of course! Check out our recipes for béarnaise sauce and chili-flavored béarnaise sauce.


Chili-Flavored Béarnaise Sauce

Ingredients

  • 4 egg yolks
  • 2 teaspoons white wine vinegar
  • 2 pinches onion powder
  • 1 red chili pepper, deseeded and finely chopped
  • 1 teaspoon tomato paste
  • 8¾ – 11 oz. butter
  • salt and pepper

Instructions

  1. Crack the eggs and separate the egg yolks into a heat-resistant bowl. Save the egg whites for something else, for example a tortilla bread.
  2. Mix white-wine vinegar, onion powder, chili and tomato paste in a separate small bowl.
  3. Melt the butter in a saucepan without letting it turn brown.
  4. Slowly beat in the butter one drop at a time into the egg yolks and continue to whisk, increase the pace into a thin stream as the sauce thickens. Continue to whisk until all the butter has been added. The white milk protein that has accumulated at the bottom of the pan should not be included.
  5. Add the vinegar and tomato mixture. Stir together, salt and pepper to taste. Serve immediately.

Tip!

A béarnaise sauce will separate if it gets too hot. The safest way to prevent this is to use a double boiler: Simmer water in a pot and remove from the heat. Add just enough water so that you can lower the bowl with the finished béarnaise sauce into the pot without letting the hot water touch the bowl.


Low-Carb Pancakes with Berries and Whipped Cream

Ingredients

  • 4 eggs
  • 8¾ oz. cottage cheese
  • 2 tablespoons ground psyllium husk powder
  • 2 tablespoons butter or coconut oil

Toppings

  • 8 tablespoons fresh raspberries or blueberries or fresh strawberries
  • 1 cup heavy whipping cream

Instructions

  1. Blend all ingredients for the batter in a bowl with a spoon or a big fork. Let swell for 5 minutes or more.
  2. Heat butter or oil in a frying pan. Fry the pancakes on medium heat for 3–4 minutes on each side. Flip carefully. Don’t let the cottage-cheese lumps stick to the pan as they melt.
  3. Serve with blueberries or other berries, and heavy cream whipped until soft peaks form.

Low-Carb Chocolate and Peanut Squares

Ingredients (12 Servings)

  • 3½ oz. dark chocolate with a minimum of 70% cocoa solids
  • 4 tablespoons butter or coconut oil
  • 1 pinch salt
  • 313 tablespoons peanut butter
  • ½ teaspoon vanilla extract
  • 1 teaspoon licorice powder or ground cinnamon or ground cardamom (green)
  • 313 tablespoons chopped salted peanuts, for decoration

Instructions

  1. Melt the chocolate and the butter or coconut oil in the microwave oven or in a double boiler. If you don’t have a double boiler you can put a glass bowl on top of a pot of steaming water. Make sure that the water doesn’t reach the bowl. The chocolate will melt from the heat of the steam. Mix in all other ingredients and pour the batter into a small greased baking dish lined with parchment paper (no bigger than 4 x 6 inches).
  2. Let cool for a while and top with finely chopped peanuts or other creative toppings. Refrigerate.
  3. When the batter is set, cut into small squares with a sharp knife. Remember, keep these and all treats small—no more than a 1 x 1 inch square. Store in the refrigerator of freezer.

Tip

Almond or hazelnut butter work, too. And try different toppings: toasted (and coarsely chopped) almonds or hazelnuts, roasted sesame seeds with unsweetened coconut flakes, or even tahini.


Peanut butter cup squares

Ingredients
  • 1/2 cup butter, melted
  • 2/3 cup low carb whey protein powder, vanilla flavor
  • 1/2 cup powdered erythritol or Swerve Confectioners Powder
  • 1/4 teaspoon stevia extract
  • 1/2 cup natural sugar-free peanut butter
Topping:
  • 3/4 cup sugar-free chocolate chips
  • 2 Tablespoons natural sugar-free peanut butter

Instructions

  1. Line an 11×7 baking dish with waxed paper.
  2. In medium bowl, mix the butter, whey protein powder, erythritol, stevia and peanut butter together. Spread mixture in the bottom of prepared pan.
  3. In Pyrex or metal bowl over pot of simmering water, melt chocolate chips with the peanut butter, stirring until smooth. Pour melted chocolate over peanut butter mixture and spread evenly to cover top.
  4. Refrigerate for at least an hour before cutting into squares. Keep in the refrigerator for snacking.

Notes

Makes 35 squares

Nutrition per square: 79 calories, 6.4g fat, 34mg sodium, 2.0g carb, 1.0g fiber, 1.0g net carb, 2.8g protein, 5.1g erythritol


LCHF en KETO Leefstyle word oorweeg / LCHF and KETO Lifestyles are considered.

The Ketogenic Lifestyle Basics

What is it, pairing of food, meal plans and much more!


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