Guacamole my way is healthy and simple. I want to taste all of the fresh ingredients. This one is Keto friendly too. It helped me out a lot when I tried that. Avocado price fluctuates a lot, so I save this for when they’re on the lower end. I prefer to make a good amount when I have time to cook. So with this recipe, there’s plenty to share or sack on throughout the week. You’ll need:
8 avocados
5-7 limes
3 or more jalapeños
a handful of fresh cilantro
1 tablespoon cumin
1 tablespoon salt
3-5 tomatoes (optional – makes it milder and creamier)
I’m not a fan of using onion or garlic. Their potent flavors can easily overwhelm everything else. They also give me indigestion and bad breath.
You’ll need a food processor. A juicer is also handy for the limes.
Remove the tops of the jalapeños and extract the seeds. Jalapeños aren’t the hottest, but still use caution. Wear gloves or wash your hands.
Prep the avocados extracting the nuts. I usually just cut them in half and scoop them out.
Juice the limes. I love to keep some pulp for an extra tangy batch.
Blend it all together for a nice creamy texture. Keep refrigerated, and it should last about a week. Guac is always a hit. Plus there are all kinds of health benefits from these ingredients. Delicious and guilt-free.
I’ve just planted my deck garden. I love to plant less common or more expensive hot peppers that are not as likely to be found in grocery stores. I particularly enjoy super chilis and thai dragons. In celebration of this and my recent reintroduction of raw plant carbohydrates, I wanted to share my mango salsa recipe. Either of the peppers I mentioned are a zippy substitute for the habañeros I used this time. It’s not for everyone, but it’s super healthy. I’ve found the bold combinations of spicy, sour and natural sweetness liven the palate and help overcome urges for junk food.
You only need 7 ingredients:
2 mangoes (mid-ripe, not hard, not soft and runny)
8 apples (I love pink ladies for this recipe)
5 lemons
1-4 habañeros
1/4 cup apple cider vinegar
1 tablespoon cumin
1 tablespoon salt
I recommend a food processor. I’ve never tried hand-chopping everything, but it would take a lot longer and not get the desired consistency. Useful but not necessary: juicer for the lemons, slicer for the apples, potato peeler for the mangoes.
Do the peppers first. If you’ve never worked with very hot peppers before, remember that they can be a little dangerous. Work in a well-ventilated space. Don’t get the juice on your skin. Gloves are helpful.
Remove the tops and extract the seeds – that’s where most of the heat is. Rinse the peppers inside and out in COLD water – warmer water can create a cloud like pepper spray. Pour the salt evenly into each pepper, place them in a small cup and add the vinegar. Let it cure for at least an hour. Longer cure time (and of course fewer peppers) will reduce the burn of the final product. You can prep the other ingredients while you wait.
Juice the lemons. Watch out for seeds. Get them all out so they don’t damage the food processor or crack a tooth. I like to get a good amount of pulp with the juice, really brightens the flavor.
Peel the mangoes. Extract the flesh discarding the nuts. Then slice the apples. I suggest leaving the apple skin on. It improves the texture giving the final product a little crispiness.
My processor needs two runs to fit everything. If you find the same, evenly distribute all of the ingredients – including the cumin. It’s definitely good to not have all of the liquid elements in the same run, can be a big mess. Blend thoroughly.
The salsa should be perfect for scooping up with chips. I also use it as a salad topping, Mexican food condiment and just eat it with carrot sticks. This recipe probably serves 6 to 10. I love to make it for football games with my harvest in the fall. The guys don’t even know I’m giving them health food. Salt, lemon and vinegar are natural preservatives, but I wouldn’t push the shelf life beyond a week. Keep refrigerated. Enjoy.
*I must begin with a disclaimer. Though I did consult a few professionals, I claim no expertise. I am neither advocating nor condemning this diet. I am only sharing my experience. Not trying to ruffle any feathers, constructive feedback is more than welcome.
Roasted Veggies
I am a healthy 34 year old father of two. Our 10 month old doesn’t sleep well, so neither of us is operating on optimal sleep. At 5’10’’, I weigh 190lb with about 7% body fat. I sit all day with my desk job, but I still manage daily exercise averaging over 1000 calories alternating endurance lifting and cardio followed by yoga. I’m also a competitive handball player. I classify myself as an athlete. I began eating mostly raw plants Vegan 2 years ago after seeing the “Forks Over Knives” documentary (we also love “What the Health” – both on Netflix). I lost more than 40lbs as a result. I’m quite pleased with this lifestyle. My energy levels are typically good, and I seldom crave sugar, meat or dairy. This diet by volume descending:
barley/quinoa/wild/brown rice and beans
spinach/kale/mixed greens
almond/cashew/pistachios
oats
avocados
carrots and hummus
other fruit
various pickles
I don’t use sweeteners of any kind. I drink water, black coffee, tea, and almond milk. I occasionally cheat with crackers, chips, beer and sushi. The only supplement I take is B12.
Cauliflower Rice
The advice of some friends, the fact that I’d gained a bit of weight recently – and of course another documentary: “The Magic Pill” – convinced me to give Vegan Keto a go. The same rules apply as standard Keto: minimize the net carbs (subtracting the dietary fiber); primarily consume healthy fats. I’m pretty open to trying things to improve my health. I’m a bit of a human guinea pig. I decided to go a full 10 days to give it a fair shake. I felt like I could adhere to the tight restrictions with only a few substitutions. With this as my guide https://www.ruled.me/comprehensive-guide-vegan-ketogenic-diet/, I implemented the following:
spinach/kale/mixed greens
roasted and steamed cauliflower, broccoli, asparagus, mushrooms, zucchini and jalapeño
I allowed no cheats. I needed to boost my supplements – something I’m generally loathe to do – to mitigate some of the symptoms I experienced. I took an electrolytes mix, potassium/sodium/magnesium/zinc, vitamin B6, B12, C and D/D3.
Keto works incredibly well for weight loss. I haven’t lost this much this quickly since I had food poisoning and could barely eat for a week – over 10lbs in 10 days. This was despite eating as much or more than I was previously. Judging from my midsection and the reduction of a loop on my belt, I believe a good portion of this loss to be fat.
Vegan Keto is incredibly restrictive and comparatively expensive. The list of acceptable foods is pretty short: http://meatfreeketo.com/ultimate-vegan-keto-shopping-list/. You need to check every label for net carbs, and meal prep is a must. A Vegan can find the pretzels or salad or fruit at a party – no such luck when you’re also Keto. I’ve often joked that I could live a month on less than $10 of rice and beans. Producing comparable calories from the Vegan Keto alternatives is easily four times as costly. A number of the suggested items are also not commonly found in stores.
Fat Bomb Ingredients
Keto Flu is very real. I have run marathon distance, given up drinking for the better part of a year, and I have gone a week plus without solid food for various reasons before. Years ago when I gave up meat, dairy and added sugar, it maybe took a week for me to adjust. But that was mostly just resetting my taste buds. It was nothing like this. The first two days on Vegan Keto were easily as difficult as any of the above. I suffered immense carb withdrawal. No matter how much I ate, my body screamed at me that I was starving. It felt like my stomach was trying to gnaw its way through me. I experienced cramps in many of my larger muscle groups. I had so little energy I barely wanted to move. And my head was so foggy it felt like I was drunk. These symptoms diminished significantly after the first two days. But, most of them remained present at some level all the way through day 10.
Mental clarity did seem to improve. The slightly drunken feeling that remained with me throughout actually began to transform itself into a focused awareness. It did feel rather akin to that odd sensation of being able to relax and concentrate more fully on a skill game like darts or billiards at the bar after just one or two drinks. Whether or not this is placebo is open to debate. A more concrete notion though is the general prevention of mental lapses resulting from carb-related energy crashes.
Admittedly, my carb-laded Vegan diet generated a bit of an energy roller coaster. I am accustomed to jittery high points and significant brain-fog low points. I typically mitigate the latter with caffeine. Keto on the other hand was pure consistency. My energy was at a muted buzz the whole time. I was probably more productive at work anyways when I was at a steady 30-40% as opposed to a see-sawing 90-10%.
Green Foods
Keto is not for the faint of heart or the faint of butt. I was warned by nutritionists and nurses that Keto causes constipation. I kept my fiber very high, so for the most part, I did not have this issue. But I was fraught with inconsistency. Between the radical change to my routine and needing to eat more food more frequently, I could not maintain a typically rhythm. Some of the things I tried also gave me diarrhea. The diet as a whole was not easy on the stomach. I had frequent mild stomach aches or indigestion that I don’t usually deal with.
My workouts were compromised. This aspect improved the least as days went by. With generally low energy to begin with, it took way more will power than normal to begin exercise. I felt like I had no reserves, so it took significant will power to maintain a workout for 60 plus minutes. During cardio intervals, I could not hold zone 4 for even half the duration I normally can. Muscle cramps were a huge problem in Body Pump. My hamstrings and quadriceps locked up in the latter portions of long squat tracks. I failed out of routines I never fail when attempting the same weights I always use. Some of these cramps lingered for days, compounding with successive workouts. I always stretch and frequently do yoga, neither eliminated this issue. Nor could I seem to generate adrenaline or testosterone to tap into the “fire” that often takes my lifts over the top. On day 7 I tried a double workout. I hit the wall so hard I had to sleep immediately and skip my daily on day 8. There’s no way I could play in a handball tournament under these conditions.
I felt a net loss in my overall quality of life. Some friends told me Keto made them feel angry all the time. I have been referring to Vegan Keto as “the sad diet”. I am an optimist by nature and generally find fun in most aspects of my life. The same muted buzz of energy was reflecting in my mood. Fun things were less fun. I was uncharacteristically apathetic. Friends noted my dour pallor. The same applied to eating. The food is not satisfying. I love my home-made guacamole, but it’s so hollow eating it with celery instead of chips. Roasted veggies are delicious but unfulfilling without a starch. I choked down the fat bombs to keep going, but the chia seeds pudding I made was so unpalatable I tossed it. I am used to eating and exercise being mood elevators. On this diet they were not. I was unenthusiastic, my stomach hurt, my throat was sore and I got acne.
Fat Bombs
Is this really the healthiest option? Here’s where I need (the most) help. Keto proponents trump its benefits as compared to a normal Western diet. There’s no doubt that Keto will radically improve the health of anyone consuming processed foods and added sugars, and I can personally attest to its effectiveness for weight loss – but at what cost?
A raw plants Vegan diet accomplishes the same thing. Why are the oranges I love to eat every day excluded from one? I often make a fantastic raw apple/mango salsa and a spicy rutabaga/bean chili. Both are nutrient dense and healthy, but they’re far too carb heavy for Keto. Thus far I have seen more studies showing evidence of the health benefits of raw plants. My research has not been exhaustive. Do comparative studies exist between these two alternatives?
One aspect I can speak to is supplements. Again, I’m no expert. I am not a fan of supplements though. In my opinion, a huge industry exists around profiting on the generation of very expensive urine. If you’re not getting everything your body needs from the food you eat, does that not speak to a problem with your diet? It is not my intention to condemn this. I’m just observing how good I feel just eating plants vs a lifestyle requiring a lot of hoop jumping: https://shop.perfectketo.com/. Here’s a list of recommended supplements and procedures for a Keto Vegan – many of which I had to take to stay hydrated, alleviate my sore throat and effectively exercise:
Take a vegan DHA+EPA supplement.
Eat natto (fermented soy) or green leafy vegetables like kale to get enough Vitamin K2.
Supplement with a vegan form of vitamin D3.
Properly prepare any seeds and nuts that you eat. Soaking and sprouting (when possible) help deactivate mineral-binding proteins that impair mineral absorption.
Maximize iron absorption by having vitamin-C-rich foods.
Keep your thyroid in good shape by eating iodine-rich food like seaweed and increasing selenium intake.
Supplement with B vitamins, especially vitamin B-12.
Eat some fermented foods like sauerkraut, kimchi, and natto to improve digestion and vitamin and mineral absorption.
Take a zinc supplement like Zinc Balance If you are experiencing symptoms like dry skin or getting sick with a sore throat more often than usual.
Supplement with one, two, or all three of the compounds taurine, carnosine, and creatine. Each one boosts health in a variety of ways.
If your diet isn’t meeting your iron needs, then supplement with a heme-iron supplement.
Consider adding oysters, clams, and other non-sentient bivalves to your diet. These literally brainless creatures are filled with so much B-12 and zinc that you could probably cover your needs by eating them just once a week.
Some common threads emerged as I spoke with nutritionists, personal trainers and nurses: Listen to your body. Eliminating entire food groups can be dangerous. If you continue to feel off and need to take supplements to fix problems, you’re probably not feeding yourself properly. An under-addressed aspect of this discussion is the incredible complexity of the microbiome that is the human digestive tract and its inhabitant gut bacteria. There is increasing evidence that these tiny denizens keeping us healthy need a diversity of insoluble fiber from plant matter to function. Some of the digestive issues I experienced on the diet may speak to this. I’d also like to see some long-term wellness studies of Keto practitioners particularly as it relates to gut health.
Can I draw any conclusions? It would be disingenuous to make sweeping claims from my experiment – I was largely unsupervised, and 10 days might not be long enough. I can only report what I felt. I did appreciate the consistent energy and alertness. I observed it ticking up ever so slightly as the days went by. So perhaps if I held out a whole month, my quality of life may reach acceptable levels. And if you want to lose weight, this is the most effective diet I’ve seen.
The crippling of my exercise was a deal-breaker though. At this point in my life I’m not willing to accept muscle or athleticism loss in favor of weight control. The general damper on my mood, physical discomfort and side-effects were also depressing. And I don’t know that I’m willing to regulate my diet this strictly on an on-going basis. Ketosis only works if your body is forced to fuel off fats, so you really can’t cheat. I’m guessing it’s a bit different when you’re consuming animal products, but I remain of the opinion that this is not optimal for health. Trying to live Keto Vegan would suck a lot of the joy out of my life. Only half joking, I would actually recommend it for violent felons – stay healthy while suppressing aggression, lowering energy and preventing mood swings. I’d offer my chia seed pudding, but that could be cruel and unusual punishment.
Where to go from here? I’m open to future experiments, but for now I’m going back to raw Vegan. It now seems apparent that the weight gain I’d recently seen on this diet was a result of my increased carb intake. So fruit and root vegetables are back on the table, but I plan to reduce my dependence on grains. I will try to find the balance that allows me to maintain my wellness and activity level without requiring supplements or breaking the bank.
too. It helped me out a lot when I tried that. Avocado price fluctuates a lot, so I save this for when they’re on the lower end. I prefer to make a good amount when I have time to cook. So with this recipe, there’s plenty to share or sack on throughout the week. You’ll need:
I’m not a fan of using onion or garlic. Their potent flavors can easily overwhelm everything else. They also give me indigestion and bad breath.
found in grocery stores. I particularly enjoy super chilis and thai dragons. In celebration of this and my recent reintroduction of raw plant carbohydrates, I wanted to share my mango salsa recipe. Either of the peppers I mentioned are a zippy substitute for the habañeros I used this time. It’s not for everyone, but it’s super healthy. I’ve found the bold combinations of spicy, sour and natural sweetness liven the palate and help overcome urges for junk food.
