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Yogurt = Sugar
I get A LOT of questions about yogurt…even the plain Greek yogurt has too much sugar for me. I know I am extreme, but my clients are usually desperate to get healthy or lose weight, so here are the facts:
Naturally fermented (homemade) yogurt that doesn’t contain gelatin (yes, many store brands have gelatin) has a carbohydrate called lactose that is converted to lactic acid. This is what makes yogurt sour tasting and causes the protein to curdle which makes the liquid into a solid.
Eating lactate as opposed to lactose doesn’t raise insulin or interfere with ketosis. 1/2 cup of homemade naturally fermented yogurt has about 5 to 11 grams of carbs. Always avoid naturally fermented yogurts made from fat free or low fat milk (which will increase the carb count and create a larger spike in insulin due to no insulin-lowering response that fat creates). Non fermented cottage and ricotta cheeses should be used in moderation.
This is a photo of PLAIN yogurt, no sweetness added at all and it has 17 grams of carbohydrates, which turns into 4.25 tsp of sugar in your blood! A “normal” blood sugar is 1 tsp of sugar!
If you want to learn more on how to make baby steps to health and why you may not be losing weight on “low carb”, check out my Metabolism Class Video. Click HERE to watch from the comfort of your own home.
This dish is real comfort food!
3 TBS coconut oil
1/2 small onion, chopped
2 cloves garlic, minced
3 TBS curry powder
1 tsp cinnamon
1 tsp paprika
1 bay leaf
1/2 tsp grated fresh ginger root
1/2 tsp Swerve (or a drop of stevia glycerite)
Celtic sea salt to taste
2 skinless, boneless chicken breast – into bite-size pieces
1 TBS tomato paste
1 3/4 cup sour cream (or my homemade dairy free yogurt)
1/2 lemon, juiced
1/2 tsp cayenne pepper
OPTIONAL: eggplant, cut into strips
Heat oil in a skillet over medium heat. Saute onion until lightly browned. Stir in garlic, curry powder, cinnamon, paprika, bay leaf, ginger, sweetener and salt. Continue stirring for 2 minutes. Add chicken pieces, tomato paste, and sour cream (eggplant if using). Bring to a boil, reduce heat, and simmer for 20 to 25 minutes. Remove bay leaf, and stir in lemon juice and cayenne pepper. Simmer 5 more minutes. Makes 4 servings.
NUTRITIONAL COMPARISON (per serving):
Traditional Chicken Curry = 313 calories, 14 carbs, 3.8 fiber, 21.7g fat
“Healthified” Chicken Curry = 207 calories, 10.75 carbs, 3.8 fiber, 11.9g fat
NAAN Bread is an oven-baked flatbread. It is one of the most popular varieties of South Asian breads and is particularly popular in India. It works great for picking up food instead of using utensils. It makes for a fun dinner…unless you are in charge of clean up!
Find this recipe in my new Quick & Easy Ketogenic Cooking Cookbook!
Thank you for your love and support!
Looks delish. I just recently stocked up on Indian spices too. Will have to add this to the growing list of recipes to make.
M
Can I do the naan bread without whey protein?
Yep, the bread works without the whey added to it. I just work with so many people that are needing the extra nutrients, I try to sneak it in.
so if were not using the whey, what should we replace it with?
You can just leave it out. 🙂
wow! Naan with coconut chicken curry a yum combo.
thanks so much!
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Made this last night and it was quite tasty. Have a feeling it will taste even better tonight! I was nervous about using the full amount of curry powder but it was not too strong at all. Mine required quite a bit of salt, and I think next time I will use a little more sweetener as well, to balance the flavor of the seasonings.
I didn’t do the naan, will save that for the leftovers. Also, I’m going to make some cauliflower “rice” to go with — the recipe, which I doubled, made lots of yummy sauce.
BTW, the “So Delicious” brand kefir is now called something else… “fermented coconut beverage with pre and probiotics,” if memory serves.
Thanks for the tips Susan!
I appreciate your interest;)))
I just stumbled on this recipe and can’t wait to try it! I have a question though – the naan recipe calls for whey powder but I don’t see it in the ingredients list? How much? I assume plain whey powder. Thanks!
Hey Pam…I just fixed it. Thanks for your help!!!
Can you use greek yogurt in place of the sour cream?
Yes, just make sure to use a full fat low sugar greek yogurt. 🙂
This looks delicious Maria, but is there something wrong with using full-fat coconut milk? I usually make my curries with coconut milk and a bit of water. I didn’t think I needed to worry about the fat. Does coconut milk have too many carbs? Thanks for all you do!! 🙂
Nope, nothing wrong with full fat coconut milk. I am using coconut kefir in this recipe as a replacement for yogurt (it is fermented). 🙂
Maria, what’s underneath the chicken?
That is cauliflower rice. 🙂
I made this dish last night and it was delicious. Even my fiance who is anti my gluten free diet liked this meal. I served his on brown rice and mine on cauliflower rice. My recipe didn’t turn out white like your picture, Why is that? I followed the recipe exact. Either way it was good.
Thank you! This might have been an earlier revision of this recipe. I tweak and take photos as I go and I would guess that this photo was before I added more spices. 🙂
ok great. I wanted to make sure I didn’t mess it up. My fiance loved this dish. He went back for seconds. I am slowly winning him over to my new diet/lifestyle. Tonight we are eating your spinach and artichoke tart.
Can I use a can of cococnut milk instead of the coconut kefir milk? That is all I have on hand in my pantry.
Yes, that should work. 🙂
In the instructions for the naan, it doesn’t specify when to add the cream of tartar. Can I substitute baking powder for cream of tartar? or omit it altogether? I don’t have any and have never used it actually.
I updated the instruction. You can just omit it if you like. It just helps keep the egg whites from falling. 🙂
Maria- where can coconut kefir be purchased locally (I live in Prescott WI) I have looked for it at Trader Joes and 2 Whole Foods stores and cannot find it.
Yeah, it can be tough to find. Have you checked the county market in hudson?
I’m thrilled to find a recipe that is lactose-free; I will definitely try this out!
Made this last night . As So Delicious doesn’t make coconut kefir anymore, I used goat milk kefir (Redwood Hill Farm) – per cup: 140 calories, 10 carbs, 5 sugars, fiber 0, protein 8, fat 8. A bit heavy on the calories, but carbs are lower. Turned out great. Served it with cilantro and green onion cauliflower rice and the Naan using coconut cream, which I baked in the oven in my muffin top pan, just to speed things up. Next time I will try coconut milk for the curry.
Thanks!
Maria, what do you think of So delicious cultured coconut milk? The plain of course.
With 8g of sugar per serving it is too much sugar for me. 🙂
So Delicious discontinued the coconut kefir. Cant find it anywhere anymore. My grocer at Whole Food Markets said they used to carry it but its completely discontinued. Is there another you can recommend?
Sorry, not sure if there is a good replacement. I would just do canned coconut milk.
Hi Maria, Do you still recommend coconut milk kefir? I’m a little concerned about the carb levels. I make my own coconut milk from unsweetened organic flakes and water. I like the probiotic element as its live probiotics right after its made opposed to freeze dried. Is half a cup a day likely to kick me out of ketosis? Thanks in advance!
Nutritionally it is good if you make your own or get one without added sugar. 🙂
I suggest nigella seeds instead of curry powder in your naan for a more authentic flavour. Can’t wait to try the curry!
Maria, this Naan bread is awesome and so VERY easy to make…..Thank you for a wonderful recipe!!!!!
Thanks!
I cant find the naan recipe on this page… either I have gone blind… or you have removed it…
Please help me.. and post the recipe…
I went through the page twice.. cant find it…
Thanking you…
It is in this cookbook: http://astore.amazon.com/marisnutran05-20/detail/1628601000
Thanks so much!
Has anyone tried freezing the Keto Naan or the Keto Bread in Marie’s “The Ketogenic Cookbook”? How long do the cooked ones keep? …in frig, I would assume. Thanks. Oh, they are delicious!
Keep in the fridge for up to 5 days;)
I’ve never froze mine.