Keto Chili Cheese Egg Dumplings

There is just something about oven baked cheese that really ticks a box with me

After knocking myself out of ketosis due to a weekend away with my friends, I was rather peckish at lunch. I don't normally have lunch and as such I do not buy food to eat at lunch. This left me rather stuck.

I had a look in the fridge to see what jumped out at me and I grabbed the cheese, an egg, and some very lazy chili. I really do like the flavour chili gives food.

I sprinkled some cheese into the bottom of a ramekin - just enough to cover the bottom - and added some chili. I didn't add a lot of chili for this particular one as I'm thinking about making my Volcano Meatballs, and Spicy Tomato sauce for Dinner. Add chili according to taste. This small amount works great.

I cracked open the egg and dropped it on top of the cheese and chili..

..and then covered that in even more grated cheese. I felt that I wanted some spring onions to go with this but unfortunately I didn't have any. Nevermind.

I placed the ramekin into a 200C oven for 15 minutes.The cheese was just starting to brown.I probably could have left it in longer to make the cheese extra crispy, but i was pretty ravenous by this point so I couldn't wait any longer!

Really hits the spot!

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How to upgrade your Keto breakfast

How to upgrade your Keto breakfast tomato.

I hate to sound like a cheesy advert, but this "one simple trick" will make your tomato taste amazing.

I've often skipped on the grilled tomato. As much as i love tomato, a grilled one is just not right.

The solution is a simple one - cut your tomato in half, then take it to the sink and WASH out the middle, taking all the seeds and pulp.  The tomato will look a little sorry for itself so cheer it up with a sprinkle of salt (I use lo-salt as it helps with my micro nutrients), and sash of black pepper, and some basil.

I cooked these face up and emptied the excess juice out of them after, but I have read that some people cook them face down.

Enjoy ,and think of me every time you upgrade your breakfast!

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What is Keto anyway?

Disclaimer - I am not a Doctor or Nutritionist or any other health related professional. Always seek professional advice before making changes to your diet. Good luck with that conversation with your GP.

What is Keto?

Keto is not the name of the latest craze or fad diet. Keto is from the word Ketogenesis. Ketogenesis is the process by which ketone bodies are produced as a result of fatty acid breakdown - the things that are stored in your fat cells that make us fat.

In a nutshell Keto diet is performed by restricting your carbohydrate intake and forcing your body to use it's fat stores for energy.

Some people describe Keto as "High Fat, Moderate Protein, Low Carb", and that can be quite a scary thing. I tend to agree, except I wouldn't describe Keto as "High fat" in any way other than in contrast to a typical low fat diet. 

Why does cutting carbs help?

Carbohydrates are turned into glucose by your body - a substance that, while able to provide energy, is also toxic. your body needs to get rid of this from your body so it releases insulin to deal with it - to convert it into energy. One of the things that insulin does in addition to dealing with the glucose, is that it tells your body to "Retain Fat". You simply cannot burn fat if there is insulin in your body. By reducing the carbohydrate intake you reduce your insulin production and so allowing your body to release the fatty acids that can be used as energy.

The bad news.

You have to give up bread. Bread, and cereal, and rice, and pasta, and sugar, and potatoes, and fruit, and even some of the sweeter veg. These are all stuffed with carbohydrates and have got to go. 

The good news

After a while you sugar cravings disappear, and things taste sweeter. For example, I use milk as the sweetener for my coffee. You will eat less because you are always full, and the reduction of food in also means a reduction of food out, and associated gaseous fragrances.

So, is Keto just about weight loss?

No, not at all. Keto has other health advantages like lowering risk for heart disease, diabetes, cancer, stroke, and much more.

Follow these simple rules

1. Low in Carbs
• Less than 50g/day for most people, better below 20g.
• Fiber isn't counted in your carbs. Vegetables are perfectly acceptable.
• Adequate Protein
2. Enough Fat
• Majority of energy
• Variable depending on goals of weight loss or maintenance
• The Right Kinds of Fat
• Eat monos and saturates for fuel (butter, olive oil, coconut oil)
• Limit high polyunsaturated sources (soy, corn, cottonseed)
3. Keto Flu
• Supplement sodium 2g/day (e.g. drink 1-2 cups of broth per day)
• Replace magnesium to stop muscle cramps
• Drink lots of water
4. When in Doubt, Eat Less Carbs
5. When in Doubt, Eat More Fat

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