Easily Accessible, Ketogenic Nutrition Information
Flax seeds 2 ways
Flax both ways before you cross the street!
The very nature of the ketogenic diet is high fat, low carb. This is why so many people erroneously stick to chicken breast, cheese and broccoli diet, the so-called Brotein diet, thinking that they are successfully eating a keto diet. But, by eating so much meat, dairy, and limited green vegetables, people find themselves cultivating only certain gut bacteria and getting…stuck… quite literally. Besides being constipated, which isn’t good for obvious and less obvious reasons, they find themselves bored of their diet. Which for me, meant binging or going way off the deep end.
Diversity of plant foods is key to successfully losing weight, which makes keto and eating high fat pretty tricky at times. Unless, you bathe everything in coconut, olive oil, mct oil or butter. I can tell you from experience that that gets old. So, I am constantly looking for good sources of plant-based fat. Avocados, and most nuts are good, but, as I mentioned before I’m looking for diversity of colors, textures, and fats to stay excited about my diet, cultivate a wide variety of gut flora, and out of cooking the same thing over and over ruts. Seeds can be a great way to diversify!
Keep an open mind about trying new moderate carb, high fat foods, while being careful to stay under your calories, in order to find good, plant-based sources of fat, omega fatty acids, fiber and protein, especially for those of you that don’t eat fish or want to curb meat and dairy intake.
The American farming industry goes for cheap, and that means mistreating animals, including but certainly not limited to, what they are fed. So, go grass-fed, organic, free-range whenever physically possible. In order to get nutrient dense foods, and also to spare the animals. We want to promote small, local, healthy farming practices and besides, and when it comes to different organic vegetables, we want to promote a diverse, thriving gut-biome. Eat the rainbow.
With this in mind, today’s post is about a magical seed. The Flax seed! We have been inundated with the wondrous properties of the flax seed since the 90’s. But, let me give an extremely brief reason as to why it’s an important source of nutrition for those of us adhering to a ketogenic diet. It’s nutrition stats are amazing.
Amount Per 1 TBS1 tbsp, whole (10.3 g)
% Daily Value*
Total Fat4.3 g
Saturated fat 0.4 g
Polyunsaturated fat 3 g
Monounsaturated fat 0.8 g
Total Carbohydrate3 g
Dietary fiber 2.8 g
Sugar 0.2 g
Bob’s Red Mill says it best: “Flaxseed’s health benefits come from the fact that it’s high in fiber and omega-3 fatty acids, as well as phytochemicals called lignans. One tablespoon (7 grams) of ground flaxseed contains 2 grams of polyunsaturated fatty acids (includes the omega 3s), 2 grams of dietary fiber and 37 calories.”
According to the University of Maryland Medical Center “Lignans are phytonutrients that have both soluble and insoluble fiber. Lignans are antioxidants that may also support the immune system and are excellent for balancing hormone levels in the body. In women, they help balance estrogen levels; in men, they help balance the testosterone-DHT relationship and inhibit certain enzymes needed to convert testosterone to DHT. This results in lower DHT levels, which may improve prostate health and may help maintian testosterone levels. In men, women and animals, lignans inhibit HSD enzyme, which helps reduce levels of the stress hormone, Cortisol. They also have anti-estrogenic effects and can prevent naturally occurring (and sometimes radical) hormones from binding to estrogen receptors and exerting their negative effects. Lignans provide a weaker, cleaner estrogen to balance any deficit or surplus.”
I call this post Flax Two Ways because in this brilliant move, we recycle the flax seeds. After making the flax milk, we let them sit over night and then bake them into crackers! I like to use these crisps as chips, for (DUN DUN DUN) chips, salsa and guacamole. But in reality, sweet or savory both work. Some people add rosemary and cracked pepper, others, cinnamon. I prefer mine plain, it’s less fuss for an already extremely simple recipe. People, especially youtubers, like to make keto this impossibly intricate diet. They want you to buy their training services and diet plans. It’s a hustle at best.
1. High fat
2. Moderate protein (to prevent too much gluconeogenisis in the absense of carbohydrate)
3. Low carb/ high fiber
4. Calories matter
5. DIVERSITY OF PLANT MATTER.
The photos of the finished milk, and crackers will be posted below. I’ll include recipes if I hear back from people that say they want them. Right now I’m trying a bunch of recipes from other people, in order to eventually create my own in the future. I will sooner, if there’s demand.
My musical pairing is Georgian choral music which has a rich and deep beauty and history, much like flax. They share common geographic origin, as the earliest evidence of the use of wild Flax was found in the Republic of Georgia, it was used as a textile in the upper paleolithic era 30,000 years ago. There is evidence of a larger, cultivated flax seed that was used for food, and more specifically oil, as early as 9,000 years ago.
Please enjoy this full concert of the Georgian Folk Choir Basiani. The singing begins at 3 minutes, 23 seconds.
Cheers, Happy eating!
I put a 1/4 tsp of high quality vanilla in the 4 cups of liquid. Last 4-7 days in the fridge.
They didn’t turnout as I would have liked. I needed parchment paper and more time in the oven. They are good.