Tag Archives: resistant starch

Ketogenic Egg Bake

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Before the keto police whack me with their batons, you can omit every last shred of potato, but before you do, are you aware of resistant starch? Resistant starch feeds the good bacteria in your gut, and you can create it by chilling potatoes after they are cooked, and then reheating.

But first, the ingredients:

Nitrite-free bacon, chicken breast, eggs, spinach, bell peppers, onions, cheese, flaxseed, kerrygold butter, paprika, salt & pepper, OPTIONAL: lower-carb potatoes prepared to create resistant starch.

If you choose to use a FEW potatoes, reducing the carbs is a must for keto and low-carb plans. First, pick a lower starch potato like yukon gold. Then slice into small pieces so you can rinse away more starch. All that white gunk you see on the knife after cutting into potatoes is starch. Boil them without fully cooking, because you will reheat them and don’t want them turning to mush. Rinse again to wash away more starch. Now, the critical part: Chill the potatoes till they are cold to the touch. This is what creates the resistant starch. Now reheat and prepare however you want. So again: Cut into small pieces – Rinse – Boil – Rinse Again – Chill – Reheat

See the balance here? Just a FEW potatoes. With moderate protein and healthy fat.

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  1. Diced chicken and saute with peppers and onions in Kerrygold butter. Set aside.
  2. Scramble eggs. Turn off heat and add in chopped spinach. No need for slimy greens that come from overcooking.
  3. Toss all ingredients together: the chicken and veggies, the eggs, your choice of hard cheese, and the optional potatoes.
  4. Sprinkle more cheese and milled flaxseed on top, and bake for 15 minutes at 375 degrees.

Serving Ideas: Top with a few grape tomatoes, or a dollop of full-fat sour cream, low-sugar salsa, or a fiber and nutrient rich avocado.

Depending on how many servings you want, the ratio per serving is as follows: 2 eggs, 2 ounces of diced chicken, 2 slices of nitrite-free bacon, and 1/4 cup of hard cheese. It’s a meal that- does a body and your BRAIN good, because ketogenic eating is also about ketone bodies as your energy source. Go forth and Eat The Fat!

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