November 2022 – KEEPING UP WITH THE KETODASHIANS

Month: November 2022

Every time we EVER post anything about the infamous Healthy Noodle from Costco, without fail, we receive hundreds of questions, comments, and general messages in our box related to this product.

Here’s the scoop:

What are they? These are gluten free, low carb, fat free, sugar free, cholesterol free and dairy free flat noodles. The brand is called Healthy Noodle, literally. They are 5g total carbs with 4 g fiber, leaving 1g net.
What do they taste like? They are neutral in taste and do not have an odor – unlike shirataki noodles. They are however, in a package stored in a clear liquid to preserve its texture and taste.
Are these like Shirataki? No! They do not have the same smell, taste, or texture. They are stored in a liquid though and are ready to eat hot or cold.
What are they made of? Water, soybean fiber powder, cellulose, sodium alginate, yam konjac powder, calcium chloride, and salt.
What is the texture like? It is similar to a flat rice noodle (pho) – however it doesn’t have the same chew (so keep that in mind).
How do you cook it? You don’t have to! It’s ready to eat so you throw it in whatever dish you want to use it for. We actually DO NOT RECOMMEND cooking it for more than a minute in heat because it will break apart. When we eat the noods, it’s almost ALWAYS in soups. We heat up the broth and then throw the noodles in there right before we eat. You can definitely give them a quick rinse before you eat them (we use warm water).
Where can you get these? THE QUESTION OF THE HOUR – these can be purchase at Costco. The costco item number is 1027760 so call your local store and ask an associate if they carry that product number. They are between $13-15 for a case at Costco depending on your region.
If you do not want to call your local store, go to the facebook account where they often post updates on where they sell their Healthy Noodles.
What recipes do you have with these noodles? None! We do not recommend cooking these in heat or they will break apart. Use them like you would noodles and pour a sauce, dressing, or whatever you want on top. They are the best experience that way. People like to eat them with pasta sauce, in soups, salads, all up to you. We would consider this a dupe for flat rice noodles so take that information and get creative!
What’s a good hack? Rinse these out, store them in a zip lock back, and bring them to your favorite Pho or Hot Pot restaurant!

If you’re looking for inspo, here are some delicious ones:

https://www.instagram.com/p/CCub3lpgJMt/?utm_source=ig_web_copy_link https://www.instagram.com/p/CDSTMu2AeBR/?utm_source=ig_web_copy_link https://www.instagram.com/p/CDPUcSrBBhG/?utm_source=ig_web_copy_link https://www.instagram.com/p/CDPuG1MA006/?utm_source=ig_web_copy_link https://www.instagram.com/p/CDMyHAchtUA/?utm_source=ig_web_copy_link https://www.instagram.com/p/CDC0jonAE9N/?utm_source=ig_web_copy_link https://www.instagram.com/p/B98Hqb6n-vx/?utm_source=ig_web_copy_link https://www.instagram.com/p/CCq6JSog8dy/?utm_source=ig_web_copy_link https://www.instagram.com/p/B7fDHSbFIUc/?utm_source=ig_web_copy_link https://www.instagram.com/p/B9KviyOgFyg/?utm_source=ig_web_copy_link https://www.instagram.com/p/B0mcd-ahYvA/?utm_source=ig_web_copy_link https://www.instagram.com/p/B1-KfxCg3g3/?utm_source=ig_web_copy_link

This meatloaf looks and tastes like it will put you in a food coma but you’ll actually feel great and satisfied after eating this low carb version.

@theketodashians

##trending ##foryourpage ##fyp ##foru ##keto ##sugarfree ##lowcarb ##tiktokrecipes ##homemade ##meatloaf ##easyketo

♬ I’d Do Anything for Love (But I Won’t Do That) – Best Love Songs

Comfort food without the guilt. Serve with your favorite veggies or mashed cauliflower.

Saute the onions with butter until they are translucent and fragrant. Your heat should be on medium.
Add the brown swerve and continue cooking the onions on low until the onions are caramelized. Add a sprinkle of garlic powder.
Let the caramelized onions cool for a few minutes – then, add them to the ground beef.
Add the Cutdacarb bread crumbs, #basicbae, eggs, heavy cream, and 1/4 cup no sugar bbq sauce to the meat mixture. Mix thoroughly.
Add your meat mixture to a baking pan on top of some tin foil and shape it into a loaf (or just stick it into a loaf pan if you have one).
Bake at 375 until fully cooked (my toaster oven only took 25 minutes).
Once fully cooked, add the remaining bbq sauce on top of the loaf and bake for another 5-10 minutes until it starts to look like a glaze.

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This glaze (or reduction) is perfect drizzled over some mozzarella, grape tomatoes, and basil (hello caprese). Make it even more fun by making a salad on a stick using skewers. Balsamic glaze is also great drizzled over bruschetta, grilled veggies, margarita pizzas, and essentially any summer time fare like berries, goat cheese, crudite, etc!

This two ingredient recipe is super easy to make and pairs well with many fruits, cheese, and veggies. The consistently should be like a warmed honey.

Heat the balsamic vinegar in a saucepan over medium heat until it starts to gently bubble (about 10 mins).
Reduce the heat to medium-low and stir continuously while the balsamic vinegar reduces (about another 10-15 minutes).
Pour the sugar free maple syrup into the reduced balsamic and stir for a few minutes until the reduction and maple syrup are thoroughly mixed. Add more maple syrup to taste.
Let it cool down completely before serving and/or storing.

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I went to the Olive Garden today and was served this unlimited house salad with field greens instead of iceberg lettuce. I liked the taste of it but the texture threw me off because I was expecting the classic American mix. I am hoping this swap was temporary because there was a shortage at the restaurant because you can’t mess with a classic! Update: after some research – due to crop disease, 2020 aftermath, and supply and demand levels – it looks like there is a iceberg lettuce and romaine lettuce shortage. This is causing a huge price increase for stores/restaurants but is not affecting field greens – hence, new Olive Garden house salad for now!

@theketodashians

I’m not sure how I feel about this…thoughts??? #lowcarb #olivegarden #salad

♬ Pennies From Heaven – Remastered – Louis Prima

One of our favorite keto eating activities is going to KBBQ restaurants and stuffing our faces with loads of unmarinated meats and going ham on Korean KBBQ sides. This salad is inspired by the salads served at many kbbq restaurants. Make it your own by adding your favorite greens or veggies.

@theketodashians

##fyp ##foryourpage ##tiktokrecipes ##foru ##ketotips ##keto ##ketoaf ##lowcarb ##sugarfree ##korean ##kbbq ##homemade

♬ Boy With Luv – BTS

Serve with your favorite grilled meats.

1 tbsp soy sauce (or aminos)
1 tbsp white vinegar
1 tbsp Classic Monkfruit Sweetener
1 tsp sesame oil
1 tsp Coarse Korean Pepper Powder
2 cups romaine lettuce (chopped) – red leaf lettuce also works great

Mix all of the dressing ingredients.
Pour onto the chopped lettuce.

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An egg fast is a short term (3-5 days) way of eating that can help individuals jump in (or back into) a state of ketosis (when the body adjusts from burning glycogen from carbs to burning fat from food and the fat stored in their body). It is essentially a ketogenic diet in its simplest form.

There are many variations on the guidelines for the egg fast, but typically, the meals and snacks consist of only eggs and healthy fats, including full-fat cheese.

The two basic rules are:1. Eat at least 6 eggs a day, along with a teaspoon of a healthy fat (like butter or coconut oil). We typically just eat when we are hungry and stop when we are full. Some days that looks like 10 eggs, others it might even be one.2. Six ounces of cheese are allowed.

3. Once the three days are over, it is advised to transition out of the egg fast by slowly incorporating regular keto foods back into your diet. Example: Day 1,2,3 are eggfast days. Day 4 is two eggfast meals and one regular meal. Day 5 is one eggfast meal and two regular meals.

Everyone’s egg fast experience will vary. We have done several rounds of egg fasts, and with each round, we have learned what has worked, and what has not worked for us personally. Modifications we have made are allowing zero calorie/zero carb sweeteners, herbs/seasonings 1g net carb or less, fitting in intermittent fasting, and drinking at least 1 gallon of water a day. The trick to not hating eggs after the three days is to switch up the textures (fried, hard boiled, poached, scrambled, etc).

Check out our EGGFAST page for tons of recipes and inspo.

If you’re feeling super lost – here is a list of eggfast essentials:

If you’re reading this right now, there’s a chance your most recent carb intake was a little more lit than you were expecting. Maybe you ate some carbs, all of the carbs, or too much low carb stuff that ended up being a ton of carbs. Regardless of the reason, you’re here, and you’re wanting to get back into ketosis…like ASAP.

While we are not nutritionists or physicians, we have been eating a ketogenic diet for years now so our lifestyle has it’s super ultra low carb days and some high days that warrant us to need to reset how we’re eating to feel good again. Most of the time when we carb up, the next day isn’t so bad. It’s after we have a little too many benders on the carb train that our bodies start to reject the extra junk and we feel it in our faces, bodies, and just overall. Chances are you are feeling and looking fluffier due to water weight. You did not just undo weeks-months-years of progress in just a few days.

We’ve done a lot of resets – water fasts, OMAD, 16:8, 18:6, eggfasts, carnivore, zero carb week, ketones, and we will truthfully say they have all helped us drop the excess water weight – some easier others. However, out of all of the resets that we’ve done, none have been easier or more enjoyable than a clean 20g TOTAL reboot. The reason why a 20g TOTAL carb reboot works for us is because it goes back to the fundamentals of a ketogenic diet. Low carb, high fat, and focusing on trying to nourish our bodies with the good stuff. The other resets we have done have more restrictions and by day two or three we are coming off a carb high and act HANGRY and all sorts of cray cray. The 20g TOTAL reboot revolves around the idea that you should try to keep your carb count at 20g total or under. That means you do not rely on processed or packaged foods to subtract fiber from your carb count. You simple just eat to fit the 20g total carbs. If you’re feeling the least bit confused, consider this analogy. You have $20 to spend a day on food. Choose wisely. Do you. spend it on vending machine or gas station snacks throughout the day? Or do you strategize and buy foods that will keep you fuller longer? We do a strict 20g total carb reboot for 5 days and then loosen the reigns as we get back into ketosis and start incorporating more fruits, veggies, and the “dirty” (packaged, processed, etc) stuff to continue our lifestyle.

Here are 7 tips and tricks to get back into ketosis. As a reminder, please do not consider the following medical advice – rather, opinions on what has worked for us.

Total carbs means you do not subtract fiber – so you should be leaning on ultra low carbs such as meats, poultry, eggs, cheese, and greens. Remember, sweeteners like monkfruit sweetener still have high carb carbs (before you subtract the sugar alcohol) so if you must sweeten anything – like coffee, use stevia – as its truly zero carb. We’ve started a #20gtotalreboot hashtag on Instagram with a ton of recipes & inspo for you.

Y’all should know by now that we are extra – like super extra. We once packed a keto burger with edible gold foil because we had it on hand. You do not have to do that in this case. When you’re trying to get back into ketosis, keep it simple and stick to whole, unprocessed foods as much as you’re able. This will give your body what it needs to continue to heal. Do not over think it. An easy way to think about it is go for the foods that don’t have an ingredient list. You can still season your food – we never said it had to bland.

We cannot stress how important drinking water is on a ketogenic diet. You would think that drinking a lot of water would over-bloat you, but it helps push the toxins out. Something important to remember is to increase your electrolyte intake as you increase your water and decrease your carbs. Your body will be pushing out the bad stuff but it will also flush out essential minerals like sodium, potassium, and magnesium. Pink salt is also a really easy ingredient to sprinkle into your water or add to your meals and it can do wonders.

If you’re not already doing so – try starting with 30 mins of physical activity prior to eating in order to facilitate the depletion of glycogen stores. Go for a walk, bike ride, or follow along your favorite YouTube workout video.

Intermittent fasting can be a great tool on your journey back into ketosis. When you fast, your maintains its energy balance by shifting its fuel source from carbs to fats. Think of it as an additional jumpstart to get you back into ketosis.

Replace the loss of carbohydrates with an increase in healthful fats. Some fats that a person can eat include:

coconut oil
olive oil
avocados and avocado oil
flaxseed oil

This will help you feel satiated longer but can also boost your ketone level to get you back into ketosis faster.

If you’re committed to a ketogenic way of eating for life, just remember there may be some days you go off plan and that it’s okay. Don’t be hard on yourself if you get kicked out ketosis. Sometimes we get kicked out even when our carbs are low – (ingredients matter). Give yourself some grace and know this is a marathon to better health, not a sprint!

Well let me answer that question – something we get almost 20 times daily any time we feature a video of us frying food on our Instagram account.

Short answer: we save it and continue using it until it is too dark or gets cloudy.

Here’s the scoop…

Our families have always deep fried foods since before we can even remember. Back in the day, there would be a designated “frying pot” where the oil would sit until someone needed to fry something – nowadays, in our own homes, here is what we do:

Let the oil cool completely.
Place a mesh strainer at the mouth of a large jar and pour the oil in there. You want the big bits to get caught so it doesn’t end up floating around in the jar. The reason you want to strain the oil is so when you reuse the oil, it doesn’t make the oil darker than it needs to be. It also helps keep the oil tasting fresher (in our opinion).
Close the jar and store at room temperature.
We reuse the oil until it becomes a brown color but that is completely up to you. The darker the oil, the darker your food will look after you fry it, so just adjust the amount of times you reuse based on the color and preference you have.

Now some additional questions we know y’all are going to have:

What kind of oil do you use? We like to use avocado oil because it is clean and has a high smoke point. Use what oil you can afford and are comfortable cooking with. Canola oil, peanut oil, and soybean oil are all oils we have fried with – they are just very processed.
How many times do you re-use oil? Depending on what we fry, it’s 5-6 times. If we fry fish, the oil is dunzo because the smell and taste will not go away.
What deep fryer do you recommend?

These are an OG recipe for us because when we jumped back into the keto lifestyle, these kept us afloat as the pounds started to melt off. Now, we aren’t saying these are going to help you shed the lbs, but they will satisfy your sweet tooth so you don’t reach for the sugar filled carbs. For those of you who practice a clean way of eating – THESE ARE NOT FOR YOU. Since this recipe calls for instant pudding powder, we like to call this “dirty keto”, which means there are processed ingredients in the pudding mix – so please keep that in mind as you start gathering the ingredients for these delicious cookies. BY THE WAY – THE COOKIES IN THE FEATURED PHOTO ARE BANANA CREAM PIE FLAVOR AND THEY TASTE LIKE BANANA TAFFY, just sayin’.

The texture of these cookies is soft and chewy, especially if you under cook them like I usually do. I can make 20 cookies from this batch and store them in the fridge to keep them super fresh.

Some notes:

I have no idea if coconut flour will yield the same result – but if you try, know that you it’s a 1:4 coconut to almond ratio.
I use vanilla flavor for chocolate chip cookies. In the past, we have also done pistachio cookies, double chocolate chip cookies as well using pistachio and chocolate pudding packets.

The trick to these is to really watch them or they will burn easily and also let them cool 100% before digging in or else they will fall apart in your hands.

Use a hand mixer or thoroughly mix the butter, egg, vanilla, and sweetener.
Add baking powder, almond flour, chocolate chips, and instant pudding mix to the butter mixture and continue mixing until everything is incorporated.
Use a small cookie scoop or tablespoon to portion out the cookie dough onto a baking tray. Pro-tip: line the tray with parchment paper for easy clean up.
Use a rubber spatula or your fingers to slightly flatten the dough as it will not flatten like a flour/sugar cookie.
Bake the cookies at 350 degrees between 5-10 minutes depending on your oven. I use a toaster oven, so the bake time will vary for you. The cookies are ready as soon as you seen any golden color to them. You don’t want them to be golden all over as almond flour can burn quickly.
Let them cool completely before eating!

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Please leave a review below and tag us @TheKetodashians on IG!