free keto recipes - Keto Loaded Mashed “Potatoes”

Keto Loaded Mashed “Potatoes”

 TOTAL TIME: 20 minutes

 SERVES: 4

 Per serving: Calories 332, Protein 13.9 g, Carbohydrates 7.9 g, Fat 28 g

INGREDIENTS:

• 1 lb / 454 g cauliflower
• 3 Tbsp / 44.4 mL butter
• ¼  tsp / 1.2 mL garlic powder
• 4 oz / 113 g sour cream
• 2 Tbsp / 15 mL chives, snipped
• 1 cup / 236.6 mL cheddar cheese, grated
• 2 slices bacon, cooked and crumbled

DIRECTIONS:

1.  Place cauliflower in a microwave-safe bowl, breaking down bigger   cauliflower florets. 

2.  Microwave for 5 to 8 minutes, depending on your microwave oven, until   completely cooked and tender. 

3.  Let sit uncovered for a minute or two. 

4.  Add cauliflower to a food processor and process until fluffy. Add butter,   garlic powder, and sour cream and process until it resembles the   consistency of mashed potatoes. 

5.  Remove the mashed cauliflower to a bowl and add most of the chives,   saving some to add to the top later. 

6.  Add half the cheddar cheese and mix by hand. 

7.  Top loaded cauliflower with the bacon and the remaining cheese and chives.

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Do You Really Need Carbs?

The dictionary defines carbohydrates as “substances such as sugar or starch that provide the body with energy.”

Simple carbohydrate made of refined flour and added sugar immediately converts to blood sugar (glucose) when you eat them. 

Complex carbohydrates, such as grains and beans, convert more slowly. Regardless, all carbohydrates change to sugar in the body - and when your net carb intake is high you'll gain weight.

All the time you've been told that you need carbohydrates for energy or that your brain can only run on glucose made from carbs, - a type of sugar. 

Those are myths, as evidenced by the countless healthy, happy individuals on low-sugar or low-carbohydrate diets. Instead, you can run your body on other fuel sources such as fatty acids and ketones produced by fat burning. 

While your body does need a very tiny amount of glucose (sugar) to function, it has the capability to produce all the glucose it needs internally from fat or protein, not carbs.

The carbs you do need are vegetables—but only for the vitamins, minerals, antioxidants, and fiber they supply. 

Otherwise, your body does not require carbohydrates for good health. In fact, the opposite is true. Carbohydrates, particularly refined carbohydrates, deplete your nutrients and negatively affect your health. 

Carbs also turn to fat in your body, and they impede fat burning. That's why you haven't been able to lose weight on a high-carb diet.

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