Scrumptious Sides & Desserts,
Thanksgiving’s tough on a keto diet: dinner rolls, dessert, and fl our- thickened gravies are out of the question, and even some sides that rely on breadcrumb toppings or starchy vegetables are off limits. But with a few crafty swaps, you can make a low- carb meal that satisfi es even the most restrictive diet.
Short for “ketogenic,” the keto diet is a low- carb, moderate- protein, high- fat diet designed to put the body into ketosis— a metabolic state in which the liver produces compounds called ketones, which the body uses instead of sugar for energy. On most keto plans, carbs are restricted to 10 percent of daily calories, proteins make up 20 percent, and the remaining 70 percent comes from fats.
What does that mean for your Thanksgiving table? Low- carb vegetables, grain- free swaps, and lots ( and lots) of butter and cream.
Garlicky Mashed “Potatoes”
Keto- friendly caulifl ower stands in for potatoes in this creamy, indulgent dish; barely cooked garlic adds a robust, pungent fl avor. Top with Mushroom- Shallot Gravy, or stir in red pepper fl akes or grated Parmesan cheese just before serving.
1. Remove cores from cauliflower, trim ends from core, and chop core into
small pieces. Chop florets into small pieces. Transfer to medium pot, and add chicken stock. Cover, and cook on medium until soft, 10– 12 minutes. Stock should be mostly evaporated.
2. Add garlic cloves, cream, and butter, and cook 2 minutes longer, until mixture is hot and butter is melted. Mash mixture with potato masher, or transfer to a food processor and pulse to mix. Season to taste with salt and pepper.
3. Transfer to a serving dish and garnish with chives. Serve immediately.
Per Serving: 140 cal; 5g prot; 10g total fat ( 6g sat fat); 11g carb; 25mg chol; 140mg sod; 4g fiber; 4g sugar
Mushroom- Shallot Grav y
This fl our- free gravy uses xanthan gum for a thick, creamy texture; you’ll fi nd it in the baking aisle of most natural grocery stores. For an earthier fl avor, use dried or fresh porcinis, shiitakes, morels, or other wild mushrooms for all or part of the crimini mushrooms.
1. Melt butter in medium, heavy saucepan over medium heat. Add mushrooms and shallots, and cook until soft, about 5 minutes.
2. Stir in stock and whipping cream. Bring to a boil, reduce heat, and simmer 10 minutes, until mixture is thickened. Sprinkle xanthan gum over top, and whisk well. Simmer 8– 10 minutes more, until mixture is thick and creamy. Season to taste with salt and pepper, and serve immediately.
Per Serving: 160 cal; 3g prot; 15g total fat ( 9g sat fat); 3g carb; 45mg chol; 190mg sod; 0g fiber; 1g sugar