• last year
3 Keto Foods I Bet You’re Not Eating [Full Meal 10 Carbs]
Transcript
00:00This video idea came one night while Keith and I were doing a crossword puzzle.
00:04One of the answers turned out to be salmagundi.
00:06We had no idea what it was or even that it was a food, but as good fortune would have it,
00:12we figured we could make it into a great keto meal, which we did. That got us wondering what other
00:19undiscovered delicacies were out there. This video shares three
00:23delicious and unusual keto foods that are as fun to eat as they are to say.
00:30Follow this video and you will learn how to make salmagundi, confit, and grebiche, three names
00:36I worked hard on pronouncing correctly. If you are familiar with them, let me know how I did with my pronunciation.
00:43Anyway, I chose these foods because they are fun and delicious to eat together for a perfect keto meal or dinner party
00:50that is capped off at only 10 total carbs per serving. And that fits right in with my goal for this channel,
00:57which is to bring you free original content that you can easily implement to create an enjoyable and effective diet.
01:04I am able to do that thanks to sponsors like Element.
01:09If you eat a serving of each of the foods in this video,
01:11you will consume just over 10 total carbs. That amount will keep your blood sugar and insulin levels low,
01:18which will promote fat loss. It will also signal your kidneys to flush out water and electrolytes.
01:23That's not a problem as long as you are replenishing both.
01:27I drink Element every day to replenish electrolytes, including potassium, magnesium, and sodium.
01:34Supplementing your diet with sodium is a hard thing to do, mainly because we are told to limit salt.
01:39That may be true if you eat the standard American diet, which averages 3,400 mg of sodium per day.
01:46Your body does not need high-carb processed foods, but it does need sodium and other electrolytes.
01:53If you are eating a low-carb or low-processed food diet,
01:57yet not feeling as good as you think you should, consider adding sodium.
02:02You can do that with pickles, olives, or your salt shaker, or you can do what I do and drink Element.
02:09I drink it after meals as a stopper, take it on vacation, and drink it after a workout.
02:14To get a free sample pack with any drink mix purchase, go to drinklmnt.com forward slash drbecky.
02:21Have first access to Element Sparkling, the brand new 16-ounce cans of sparkling electrolyte water.
02:28In researching Salmagundi, the origin was hard to nail down.
02:32One source described it as a magnificent salad that became popular in England during the reign
02:37of Queen Elizabeth I. Another simply referred to it as the precursor to today's Cobb salad.
02:44Either way, it is a grand salad built with lots of savory ingredients to the point that
02:49it becomes a centerpiece for the dinner table.
02:52For it to be a true Salmagundi, a few ingredients seemed to be non-negotiable.
02:57The primary one was a salty fish, namely pickled herring or anchovies,
03:01that would be placed in the center of the serving plate and raised higher than the other ingredients.
03:07Beyond that, the secret seemed to be the layering of flavors.
03:11For my keto Salmagundi, I included the sharp taste of pickled herring and gherkin pickles,
03:16along with more bland ingredients, which were poached chicken,
03:20cooked ham, and hard-boiled eggs that I separated into the chopped whites and chopped yolks,
03:26because that seemed to be a thing with Salmagundi recipes.
03:29I then filled in the platter with some crisp, low-carb vegetables, including celery,
03:34cucumber, and onion, as well as some greens. I used watercress and parsley.
03:40The salad was served with a simple oil and vinegar dressing and lemon slices.
03:46Now, that is a lot of ingredients to remember. I put them in the video description area below
03:50this video for you, so when you are ready to make it, simply come back to this video.
03:55The recipe serves 4, and the carbs per serving are just 8.4 total carbs.
04:01This could certainly be a meal in itself,
04:04but let's make this a party with our featured dish, turkey leg confit.
04:09There's a good chance you've heard the word confit before,
04:12but could you honestly say what it means and how to utilize it in the kitchen?
04:17Maybe you could. I had to read up on it.
04:20I love it because it feels fancy, but this method of cooking is not hard to do.
04:25That makes it a perfect choice if you don't think of yourself as a cook,
04:29but want to impress your guests.
04:31Confit is a French word that means preserved. According to Food 52,
04:36to confit, food must be cured in salt and slowly cooked in fats at low temperatures.
04:42Gifted chefs would make duck confit in duck fat in a Dutch oven.
04:47I'm me. I used turkey legs in olive oil in a slow cooker.
04:52The recipe was delicious and easy, but you want to marinate the meat overnight in salt,
04:58so keep your time frame in mind.
05:00I made a salt seasoning by combining coarse sea salt with pepper,
05:04a crushed bay leaf, and dried thyme leaves.
05:08I sprinkled the salt seasoning over four turkey legs and put them in the refrigerator.
05:1324 hours later, I rinsed them to remove excess salt and put them in a slow cooker.
05:19I then nearly covered them with olive oil and let them cook for at least
05:23six hours at the low setting.
05:25Now, it took a couple of cups of oil to cover them.
05:28I read that you can reuse that oil for frying or seasoning future
05:32side dishes by storing it in the refrigerator for one month.
05:35I did this and it has been fine.
05:38When the turkey legs were done, I put them on a baking sheet and placed them in the
05:42oven under the broiler for a few minutes until the skin was crisp and golden.
05:48Now, what was the nutrition in this meal?
05:50It's always a bit of a head scratcher when you have food that is immersed in oil.
05:55How much of the fat gets into the food?
05:57You could weigh the oil before and after cooking.
06:00However, that is still not precise because fat is rendered out of the meat.
06:05So, I went down a long, painful rabbit hole to figure out how oil is absorbed while cooking.
06:12I landed on an explanation from ResearchGate.
06:15As it turns out, there are many factors that affect the amount of oil absorbed.
06:20But, at the end of the day, the uptake of absorbed oil in food can range from 4% to
06:2414% of the total weight, depending upon the food and type of frying medium.
06:30I decided to split the difference and say that 9% of the 2 cups of oil was absorbed,
06:35which is about 38 grams for the entire recipe.
06:39That may be a high estimate because turkey is not porous like processed
06:43foods and some fat actually renders out of meats as they are cooked slowly.
06:48Regardless, this is a delicious keto entree with less than 1 gram of carbs per turkey leg.
06:54You can put stone ground mustard on the table to use as a dipping sauce
06:58and serve it with our final keto recipe, roasted asparagus grebiche.
07:04This recipe is based on Susan Pridemore's recipe.
07:07I will link to her website so you can see how she made it.
07:10Grebiche is described as an egg sauce in French cuisine,
07:14and it pairs wonderfully with roasted asparagus.
07:18I made a few adjustments to Susan's recipe.
07:20I used apple cider vinegar instead of rice wine vinegar,
07:24dried herbs instead of fresh, and just dumped all of the egg sauce ingredients in a bowl
07:29and mashed them together to make my life easier.
07:32Specifically, I put three diced hard-boiled eggs in a bowl and mashed them with a fork.
07:37I then stirred in minced garlic, vinegar, Dijon mustard, parsley, thyme, and capers.
07:43Actually, I made this recipe twice, once with capers and once without.
07:47I liked both versions.
07:48The last step is to whisk in olive oil.
07:51And a nice thing is that you can make this recipe ahead of time and store it in the refrigerator.
07:56Then, when you are ready to eat,
07:58roast the asparagus and pour the grebiche over the top, cold or slightly warm.
08:04This side dish comes in at just 1.3 total grams of carbs per serving
08:09and goes perfectly with the main entree.
08:12Put all of these recipes together and you have a hearty keto menu that serves four
08:16with only 10.4 total carbs per person.
08:20If you serve this for a party, no one will go home hungry or in a carbohydrate coma.
08:25And even though this is an impressive spread, it was not hard to make.
08:29I put the salt seasoning on the turkey legs a day before making the meal.
08:34In the morning, I rinsed them and put them in the crock pot with the oil.
08:38I then made the eggs grebiche and stuck it in the refrigerator until dinner time.
08:43About an hour before dinner, I assembled the salmagundi.
08:46And right before dinner, I roasted the asparagus and then stuck
08:50the turkey legs under the broiler for a few minutes.
08:53I really hope you try this menu.
08:54Even if you try just one of the recipes,
08:56let me know your thoughts on how it tastes and how it was to prepare.
09:01Thank you for watching.
09:02You will find the recipe ingredients in the description area, as well as a link to Element.
09:07Enjoy.
09:08Have a great rest of your day.