Low Carb Popovers
Try my delicious Low Carb Popovers!
1 cup Jay Robb unflavored whey protein powder: IF DAIRY FREE: 1/2 cup EGG WHITE protein powder (or vanilla/chocolate for a sweet popover)
4 TBS coconut oil OR butter, melted (plus 4 TBS extra for greasing)
2 cups unflavored almond milk
1 tsp baking powder
1/2 tsp Celtic sea salt
OPTIONAL: for a sweet popover add 1/4 cup Swerve and 1 tsp extract (chocolate, vanilla or hazelnut are favorites!)
Preheat the oven to 425 degree F. Grease popover tins with butter or coconut oil spray. Place the tins in the hot oven for about 8 minutes. Meanwhile, in a medium sized bowl blend together the protein powder, coconut oil, almond milk, eggs and salt.
Carefully remove hot tin from oven. Dollop 1 tsp of butter or coconut oil into each hot cup and pour the batter in until 2/3 full. Bake for 15 minutes at 425 degree F.
POKE HOLES IN THE POPOVERS with a toothpick to release moisture so they don’t shrink. Reduce heat to 325 degree F to bake for an additional 10-12 minutes. Makes 12 servings.
I love mine topped with a little butter and homemade keto syrup! But the family loves them served with dinner!
NUTRITIONAL COMPARISON (per popover)
Traditional Popover = 152 calories, 7g fat, 2g protein, 20g carbs, 0g fiber
“Healthified” Popover = 110 calories, 9.7g fat, 5.3g protein, 0.8g carbs, 0g fiber
(79% fat, 19% protein, 2% carbs)
NOTE: If dairy allergy, you could use EGG WHITE protein. Click HERE to find.
Testimony of the Day
“Hi Maria!! I need to tell you Thank You!! I wanted to let you know 2013 has been the best year of my life. I am so happy I found your blog, and signed up for a consult.
I’m down over 60 pounds, and off all but 1 prescription medication!!! I was taking over 600 pills a month, prescription and non-prescription. I had headaches everyday, had no energy, severe acid reflux and had severe IBS.
For the first time in my life I feel amazing!!! My body is changing, and it feels great. I used to be a carb loader, now I have turned my body into a fat burner thanks to you!! You have given me back my health, which I am forever grateful!!!! -Tanya
Gout, or elevated levels of uric acid, is often mistakenly remedied by eliminating protein and replacing those calories with carbohydrates; the most dangerous carbohydrate for gout is fructose. The prevalence of gout seems to have doubled over the last 25 years. Uric acid accumulates and crystallizes into needle-sharp urate crystals. These crystals then lodge in the soft tissues and in the joints of the extremities most commonly, the big toe. This causes inflammation, swelling and terrible pain.
Let me remind you that a well-formulated Ketogenic diet is NOT a high protein diet. A ketogenic diet is about 80% fat, 15% protein, 5% carbs. Too much protein turns into sugar via glyconeogenesis.
Uric acid is a breakdown of protein compounds known as purines; which are the building blocks of amino acids. High concentrations of purines are found in meat, SO we assumed that the primary cause of elevated uric acid levels in the blood is caused by an excess of meat consumption.
The actual cause, has been quite shocking! Just as low sodium diet has been proven to NOT help with lowering blood pressure and a cholesterol-free diet doesn’t help with decreasing heart disease, a low-purine diet has no effect on uric acid levels!
A vegetarian diet will drop serum uric acid levels by only about 10% compared to a typical American diet, but that isn’t going to do much to decrease the gout and the pain that is being experienced.
Another shocking piece of evidence is that eating additional protein increases the excretion of uric acid from the kidney! This decreases the level of uric acid in the blood; therefore the high protein diets are helpful, even if the purines aren’t.
Now let’s look at the true culprit…Insulin resistance DOES raise uric acid levels. This happens because it decreases uric acid elimination by the kidney; the same way it raises blood pressure by decreasing sodium excretion. So raised insulin levels will raise uric acid levels and can cause gout. Therefore a high carbohydrate diet is one large problem with gout.
BUT there is one specific carbohydrate source to REALLY steer clear from! Fructose causes many problems, but we are now understanding that it also is a main contributor to gout. Fructose increases serum levels of uric acid. The increase in uric acid levels with an infusion of fructose was first written about in the Lancet in the late 1960s. Fructose was proven to accelerate the breakdown ATP (the primary source of energy); which it is loaded with purines. ATP stands for adenosine triphosphate; adenosine is a form of adenine, and adenine is a purine; this increases production of uric acid. Alcohol also raises uric acid levels through the same reaction.
Fructose also stimulates the production of purines. The metabolism of fructose leads to the production of lactic acid, which inhibits the excretion of uric acid by the kidney, which raises uric acid by that mechanism.
Gout can run in families. In 1990, Edwin Seegmiller and the British geneticist George Radda, discovered that the familial association was a very specific gene defect that regulated fructose metabolism. This gene defect made it difficult to metabolize fructose and cause a predisposition to having gout if the diet had excess fructose.
So where do we get this excess fructose…sugar is about 50% fructose, honey is about 55% fructose, high fructose corn syrup can range up to 65% fructose, and AGAVE is about 90% fructose! Keep in mind that natural foods, even fruit, has fructose and in extreme health conditions, they should be avoided.