Thursday, March 24, 2016

Ovo-Lacto Ketogenic Waffles


More or less ever since I met a certain lovely British person, I have been following a ketogenic diet. 

I haven't been doing ovo-lacto ketogenic diet for very long (probably about 2 weeks) but I am more or less over the hump that is KetoFlu (or as I call it KetoStorm because hell hath no fury like a hungry, sleep deprived carb-withdrawing woman) and have been in official ketosis for about a week (according to urine tests. yes, ew whatever get over it).

Initially I was miffed about the high fat aspect of it. Given that I tend to troll a lower calorie diet and fat is 9 calories per gram I have more or less avoided that particular macro for a very long time. But once reading a dozen peer-reviewed journals, I bit the bullet and found fat to add in to my diet so that I attain macro requirements. 

I'm a big advocate for HEALTHY fats and don't agree with the majority of the keto people I've come across - I don't agree 5lbs of bacon per day deepfried in whatever people deepfry in is necessarily the best choice long-term for your health. So I focus on coconut oil, olive oil, and avocado oil to my vegetables. I don't eat deep fried anything for that matter.

A big issue with following a ketodiet has been the fact that I'm vegetarian. I eat eggs and dairy, but I HATE eggs. With a passion. Their texture freaks me out so bad. Additionally, I have a certain detestion for protein powder ever since that incident in 2009 when I made a cottage cheese protein powder shake and left it to sit in the summer heat for like 4 hours before drinking it. Who would have thought curdled warm cheese liquid didn't mix well with protein powder (or my GI tract for that matter) ?!

Nevertheless I've been using myfitnesspal obsessively in combination Fitbit HR to ensure I'm not slacking off food and exercise wise.

I am, however, a creature of (bad) habit so calorie counting continues to be something I live by. Calorie Countins is a nightmare and I don't recommend it, particularly if you're obsessed with calculations and numbers.  I spend probably 30% of my day determining calories, net carbs, carbs, fat, protein and workouts in order to come up with some magical ratio that makes me have the feel-goodies on the inside. So... don't count calories if you can help it. Don't do what Donny Don't does.
Obligatory Simpsons reference
To appease the high fat, low carb, low calorie, high protein etc etc etc nonsense, I've scoured the internet for recipes that could make eggs more palatable and protein powder not make me urge from classical conditioning. 

I did find some, but I tend to tweak things to my liking. So without further adeu, here is my somewhat invented delicious but a bit arbitrary recipe for Keto-Waffles!


Ingredients *Makes 7 waffles*
4 eggs (with yolk!)
1 tsp vanilla
1 tbsp baking powder
1/4 cup cookies and cream flavored low-carb whey protein isolate (I use Promasil Rivalus)
3/4 cup almond flour
3 tbsp coconut oil (solid but mushy)
1 tbsp peanut butter (can substitute for any nut butter, this is just all I had in the house)
1/2 cup water (I'm not certain you even need this)
1-2 drops liquid stevia (optional)

Directions
-Using a blender/magic bullet, blend eggs with coconut oil and peanut butter.
-Add protein powder and almond flour + vanilla and stevia. Mix by hand unless you have a big blender (lucky!)
- Add water. Mix some more
- Add Baking powder last. Note that this tends to be clumpy. I'd prefer to blend it but I didn't because I'm stubborn.
- Put in waffle maker. Note if you have a shit waffle maker like me you'll need to leave them in to brown longer than the waffle maker light recommends. They won't get dry at all so leave them in as long as you want for browning purposes (I hate soggy food)
- Top with whatever you want (not added to nutrition breakdown - I like using 1/2 an avocado, OR nut butter)

Nutrition Breakdown (per waffle)
Calories: 130
Fat: 11g
Protein: 8g
Net Carb: 1g


This is the first recipe for keto waffles that I've made which doesn't get dry, and has no proteiny taste. They don't rise all that much but they do taste AMAZING (I'm kind of addicted to them right now), and they taste even better if you store them in your freezer and toaster-oven them as needed. 

Give it a try and let me know what you think! :)



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