KETO THANKS­GIV­ING

Scrump­tious Sides & Desserts,

Better Nutrition - - FRONT PAGE - By Lisa Turner

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”

Serves 6

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

Serves 6

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

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