This Thanksgiving will be Jennifer Stewart’s third year following a ketogenic (keto for short) diet. And just as in previous years, she has a plan. For starters, she'llprepare a dish to pass thatshe can eat.
At her first Thanksgiving after startingketo, Stewartmade sure she ate a high-fat meal before going to her boyfriend’s “big Italian” Thanksgiving dinner. Doing so helped her avoid the many carbs that make up a traditional Thanksgiving meal.
If you’re unfamiliar with a keto diet, here's the quick explanation: It’sextremely low in carbohydrates and high in fat. Meat, including turkey with skin, is fine to consume, but other Thanksgiving staples aren't.Mashed potatoes are off limits, along withbread stuffing, rolls, sugary cranberry sauce and desserts.
According to the Calorie Control Council, the typical Thanksgiving meal comes in around 3,000 calories. The council also estimates another 1,500 for appetizers and beverages. According to a post on www.type2diabetes.com, if 50 percent of those4,500 calories come from carbohydrates, that’s more than 550 grams at one meal.
Keto dieting is all the rage and has been followed by celebs Halle Berry and Kourtney Kardashian. Following keto means you cut out even some vegetables as well as bread and eat more fat in order to enter ketosis. When thathappens, your body begins breakingdown fats into ketones and uses them for energy and to shed weight.
As diets go, the keto diet ranked nearlylast(No. 39) among 40 diets evaluated this yearin U.S. News & World Report’s annual summary of the best diets. The Mediterranean Diet and DASH (Dietary Approaches to Stop Hypertension) tied for the No. 1. spot as the best overall diets.
Still, keto does help you avoidall thosecarbs at Thanksgiving. The french-fried onions on top of Green Bean Casserole? A mere two-tablespoon serving has 5 grams of carbohydrates. A serving of mashed potatoes comes in around 35 grams of carbohydrates for a one-cup serving.Stuffing prepared from a box mix has 40 grams of carbohydrates forone cup.
Keto followers aim for no more than 20 grams of carbohydrates per day at the start of the diet. The USDA recommended dietary allowance (RDA) for daily carbohydrate intake, based on a 2,000 calorie-a-day diet, is 300 grams.
To keep their diets at 20 grams of carbs,keto diet followers have to do some planning. Here's how three metro Detroiters plan to navigate Thanksgiving.
Jennifer Stewart
Stewart, 38, of Royal Oak, says that she has become smarter about holiday eating since going keto. For her first Thanksgiving on keto, she prepared a dish to pass that she could enjoy.
“I brought deviled eggs,” she says. “At the meal, I ate the turkey with the skin."As a precaution, she also ate ahigh-fat meal consisting of avocado and salmon before setting out for Thanksgiving dinner.
“I was satiated before I got there and didn’t feel a need to eat a lot,” she recalls. “It's learning to navigate Thanksgiving and bring your own snacks.”
Being hypoglycemic, pre-diabetic and suffering from mood swings led Stewart toward keto. She hadexperimented withother diets, exercised and even tried goingvegan, but her weight didn't decrease.
Since going keto, she hasdropped 30 pounds from her 5-foot-1frame.
“Cosmetically, I lost weight, and I’ve never felt so good,” she says. “I’ve reversed my almost pre-diabetes.I keep the weight off, and my health panel is perfect.”
Stewart says one way to go about Thanksgiving is not to complicate it.
“Just keep your carbs to 20 grams, fats high and protein moderate,” she suggests. “Focus on the salads, cheeses and turkey."
Stewart, who works as a consultant in the health-care industry, just launched a keto consulting service, Mindfulness Keto. She provides coaching, consulting and devises meal plans at https://mindfulnessketo.com.
Jamie Howard
Jamie Howard, 39, of Riverview, a nurse manager of a surgical unit at Wyandotte Hospital, started a ketogenic diet around the first of July.
“I knew as a nurse thatthey use it for those with chronic migraines and (alongwith) the fact I needed to lose weight, I thought why not?” Howard says.
Since starting keto, she hasdropped 45 pounds. Howardsays trying to keep up with two boys,ages 14 and 12, helps with the weight loss.
“I feel great and have a lot more energy,” she says. “I feel more mentally clear, more focused.”
For Thanksgiving, her plan is to serve what she normally serves, but with some alternative sides. She'll prepare stuffingminus the bread,and she'll trya recipe for Green Bean Casserole she found on Pinterestthat omits the french-fried onions on top. Howard is also making macaroni and cheese with cauliflower instead of pasta and a crustless pumpkin pie.
“I think we will be fine,” she says. “Being prepared is the No. 1 way to be successful."
Before she started keto, Howard did a lot of research.“It takes a lot of education;you have to change how you think about it,” she says.
Most people people think the diet is all about meat and bacon, but she sticks to eating chicken and salmon.“I eat salmon every week,” she says. “My healthy fats come from avocado oil and olive oil.”
Howard also uses healthful oils (avocado and olive) forcooking.
Mark Clark
It has been six months since Mark Clarkof Flat Rock joined the low-carb and keto lifestyle. He has lost63 pounds and hopes to shed 15 more.
After his doctorsuggested alow-carb style of eatingand after he saw his brother Scott have success with keto, Clark decided to try it.“It’s kind of a blend. Some of the recipes I do are low-carb and some are keto,” Clark says.
What helps keep him stickto keto is prepping a lot of his foods in advance.
He plans on sticking to the low-carb plan during Thanksgiving, though he admits he'll be tempted to stray.
“I will eat turkey, which is fine,” he says. “I will load up on salads, brussels sprouts, greens beans and things like that."
But Clark said he might splurge a little, too.
“Since I’ve been good, I’ll probably treat myself with some stuffing or mashed potatoes,” he says.
A doctor weighs in
Treating yourself could be just what you need to do.
Dr. Tom Rifai, founder and CEO of health coaching and consumer company Reality Meets Science,says there’s no disagreement about the need for most everyone to reduce refined carbohydrates.
"The problem with keto is that it’s using an axwhen we need more of a scalpel,” he says. "The problems that have led to metabolic health issues from excessive refined carbohydrates do not have to be answeredby avoiding all carbohydrates.”
A strict keto diet, Rifai says, cuts out a huge food group that includessome foods that are rich in fiber and nutrients.
There are going to be times, hesays, whenyou "have to a release the valve on the pressure cooker because no one can follow an absolutist approach absolutely. And wouldn’t Thanksgiving beone of the most logical times to have a little flexibility?"
Read more:
Fiber-rich apples the star of this cake
How to make Aretha Franklin's Peach Cobbler
Rifaiconsumes few refined carbs, but his nonnegotiable item at Thanksgiving is pumpkin pie.
“While I will enjoy the custard of a pumpkin pie, I don’t require much of the crust,” he says. “ I can just take the edges and I don’t usually push my fork all the way through to the bottom crust."
“It always comes down to calories,” Rifai says, pointing to studies conducted bythe National Institutes of Health that show that diets low in fatslightly edgeout low-carb diets when it comes tofat loss.
Thanksgiving is perhaps the perfect time realize that most people won't be able to follow the keto diet in its purest form over the long run. A diet that aimsto reduce, rather thaneliminate, refined carbohydratescan be more manageable.
If you want to try cutting back during the holidays, today's recipes, though not totally free of carbohydrates, will help get you started.
Contact Susan Selasky at 313-378-6373 or sselasky@freepress.com. Follow @SusanMariecooks on Twitter.
Supreme Green Bean Casserole
Serves: 8 / Prep time: 15 minutes / Total time: 1 hour
1 pound green beans, trimmed
⅓ pound bacon, cooked (reserve drippings) and chopped
Cheese sauce:
½ small onion, minced
1 clove garlic, minced
4 tablespoons dry white wine or dry vermouth
1 tablespoon minced parsley
1 teaspoon lemon zest
2 tablespoons bacon drippings or fat of choice
6 ounces cream cheese, softened and cut into chunks
1 cup shredded sharp white cheese, grated
1 teaspoon Worcestershire sauce
1 ½ teaspoons Dijon mustard
¾ cup unsalted chicken stock or broth
½ - ¾ teaspoon salt
¼ teaspoon pepper
Topping
½ cup pork rinds, crushed (or low carb bread crumbs),
¼ teaspoon granulated garlic
1-2 teaspoons olive oil
Preheat oven to 350 and position the rack in the middle of the oven. Butter an 8-by-8-inch casserole dish.
Steam or blanch the green beans. Drain well. Place the green beans into a large bowl with the cooked chopped bacon and mix.
To make the cheese sauce: Heat a large nonstick skillet over medium high heat and add the bacon drippings. Add the minced onion and sauté until translucent, about 2 minutes. Add the garlic and saute 1 minute. Reduce the heat to medium and add the parsley, lemon zest and wine. Sauté about 1-2 minutes to cook off the alcohol. Add the softened cream cheese chunks and stir to melt. Slowly whisk in the chicken broth to combine with the cream cheese. Reduce heat to medium-low and let the sauce bubble a little to combine flavors and thicken slightly. Add the shredded cheese, Worcestershire sauce, Dijon mustard, salt and pepper. Whisk and taste to adjust seasoning.
Pour the sauce into the bowl with the green beans and bacon and stir together. Pour the green bean mixture into the buttered baking dish.
For the topping. Place the pork rinds in a plastic bag and crush with a rolling pin.Pour the crumbs into a small bowl and seasons with garlic. Add the 1-2 teaspoons of olive oil and mix together with your fingers. Sprinkle over the casserole. Bake for 15-20 minutes or until bubbly around the sides. Remove from oven and serve.
Adapted from www.pinterest.com.
Tested by Susan Selasky for the Free Press Test Kitchen.
Cauliflower Stuffing with Sage and Italian Sausage
Serves: 8 / Prep time: 20 minutes / Total time: 45 minutes
1 pound favorite Italian sausage (mild or hot)
3 tablespoons olive oil
1 medium onion, chopped
½ cup thinly sliced celery
2 cloves garlic, peeled, minced
1 large head cauliflower (cut into small florets), about 6 cups
½ teaspoon poultry seasoning
1 teaspoon rubbed sage or more to taste
1 teaspoon kosher or sea salt to taste
Freshly ground black pepper to taste
2 tablespoons freshly chopped parsley
In a large skillet, heat the olive oil. If the sausage is in a casing, remove the casing. Add the sausage to the skillet and cook until browned. Remove sausage from skillet and set aside. Add the onion, celery and garlic to the skillet and cook until tender. Stir in the cauliflower and saute until it’s tender. Season with the poultry seasoning and sage. Return the sausage to the skillet and saute until it’s cooked through. Season with salt and pepper. Continue to heat through. Taste and adjust seasoning as needed. Sprinkle with parsley and serve.
From and tested by Susan Selasky for the Free Press Test Kitchen.
Kale and Shaved Butternut Squash Salad
Serves: 8 / Prep time: 20 minutes / Total time: 30 minutes
This salad can be made and dressed at least 2 hours in advance.
1 small butternut squash, peeled, seeds removed, shredded or shaved using a vegetable peeler
2 small bunches curly kale, washed, patted dry, torn into bite size pieces (about 6 cups)
1 small red onion, thinly sliced
⅓ cup toasted walnuts
⅓ cup olive oil
¼ cup red wine vinegar
1 tablespoon lemon juice
1 small clove garlic, minced fine
1 teaspoon (or to taste) Dijon mustard
Salt and freshly ground black pepper
In a large bowl, toss the squash, kale, red onion and walnuts. In a small bowl whisk together the oil, vinegar, lemon juice, mustard and garlic. Season with salt and black pepper. Toss to coat again. Serve.
Adapted from Food Network magazine, November 2018 issue.
Tested by Susan Selasky for the Free Press Test Kitchen.
Cauliflower Mash
Serves: 6-8 / Prep time: 20 minutes / Total time: 45 minutes
This recipe can be made at least 2 hours or longer in advanceand reheated.
1 large head cauliflower, core removed and broken into florets
¾ to 1 cup shredded Parmesan cheese, divided
⅓ cup heavy whipping cream or half-and-half
3 tablespoons butter, divided
½ teaspoon garlic powder or to taste
Salt and black pepper to taste
Fresh sliced chives or green onions
Place 2 inches of water into a large pot fitted with a vegetable steamer. Add cauliflower florets and bring to boil over high heat. Once boiling, cover and cook 10 to 12 minutes or until cauliflower is soft. Drain. When cauliflower is cool enough to handle, wrap cauliflower in a clean tea (or non-terrycloth) dish towel. Squeeze the cauliflower in the towel to rid of as much moisture as possible. Transfer for a food processor fitted with the metal blade. Process until cauliflower is smooth. Or mash until desired consistency. Stir in the whipping cream, 2 tablespoons butter, salt, pepper and garlic powder. Taste and adjust seasoning. Stir in ¾ cup cheese, cream, butter and pepper. Transfer to a serving bowl. If desired, sprinkle the top with the remaining ¼ cup cheese, top with a pat of butter and sprinkle with chives.
Adapted from several recipes.
Tested by Susan Selasky for the Free Press Test Kitchen.
Pumpkin Pie with Almond Flour Crust
Serves: 8 / Prep time: 30 minutes / Total time:1 hour 30 minutes
CRUST
2 cups blanched almond flour
¼ teaspoon sea or kosher salt
¼ teaspoon baking soda
4 tablespoons well-chilled unsalted butter cut into pieces
1 egg
FILLING
1 15-ounce canpumpkin puree
¾ teaspoon stevia (about 1 small packet) concentrated powder
1 teaspoon cinnamon
1/2 teaspoon ground ginger
¼ teaspoon ground cloves
½ teaspoon ground nutmeg
3 egg yolks
1 large egg
⅔ cup heavy whipping cream
To make crust: Butter a 9-inch pie plate and preheat the oven to 350 degrees.
Place the flour, baking soda, butter and salt in a food processor and pulse several times.
Add the egg. Pulse until the mixture forms a ball.
Press (this is a wet dough and doesn't roll out) the dough evenly into a 9-inch pie dish. Work it all the way up the sides and flute to create a decorative edge.
With a fork, prick the crust several times over the bottom and sides, then line with foil and add pie weights or dried beans. Bake for 12-15 minutes. Remove the foil and pie weights. Bake another 10 minutes or until the bottom is just dry. Remove from oven while preparing the filling.
To make the filling: In a large bowl, whisk together the pumpkin, stevia, cinnamon, ginger, cloves, and nutmeg. Whisk in the egg yolks,eggand heavy whipping cream. Spoon filling into prepared crust. Bake about 30 minutes or until filling is set. If fluted edges brown to quickly, wrap with foil. Remove from oven and cool. Serve pie with a dollop of whipped cream if desired. Adapted from several recipes.
Adapted from several recipes.
Tested by Susan Selasky for the Free Press Test Kitchen.
Dry-Brine Turkey with Herb Butter Baste
Serves: 10 / Prep time: 20 minutes (plus brining time) / Total time: about 3 hours
The original recipes call for 3 tablespoons of brown sugar. Feel free to use it if you like. Because all of the brine doesn’t adhere, it adds a minimal amount of carbohydrates.
½ cup kosher salt
1 ½ teaspoons dried thyme
1 turkey about 12–14-pounds, neck and giblets removed, patted dry
2 sprigs rosemary
2 garlic cloves, crushed
½ cup (1 stick) unsalted butter
1 tablespoon reduced-sodium tamari (gluten-free soy sauce)
Mix together the salt and dried thyme. Place the turkey on a flat or V-shaped roasting rack set on a sided baking sheet or inside a large roasting pan. Sprinkle the salt mixture all over theturkey, inside and out, making sure to saltthe areas around the neck, top of breast and between the legs and breast. Place in the refrigerator, uncovered, at least 12 hours and up to 2 days.
Rinse turkey and pat dry. Rinse roasting pan and rack if needed. Pat the turkey dry; let sit 30 minutes. Place oven rack in lower third of oven; preheat the oven to 425 degrees. Place turkey, breast side up, on rack in roasting pan and pour 1 cup water into pan. This will prevent drippings from burning. Roast turkey, rotating pan back to front halfway through and adding more water by ½-cupfuls as needed to maintain some liquid in the pan, until skin is browned all over, 35–45 minutes.
Meanwhile, cook rosemary, garlic, butter, and soy sauce in a small saucepan over medium heat until bubbling and fragrant, about 5 minutes; keep warm.
Reduce oven temperature to 350 degrees and continue to roast turkey, basting with butter mixture every 10–15 minutes and rotating pan every 30 minutes or so if bird is browning unevenly, until an instant-read thermometer inserted into the thickest part of breast registers 150 degrees, about 40-70 minutes. Upon resting, the temperature will continue to increase. Transfer turkey to a cutting board and let rest at least 30 minutes and up to 1 hour before carving.
If desired, heat the pan over high heat, adding chicken or turkey broth, and scrapping up any browned bits. Strain the pan juices into a bowl and skimoff the fat. Whisk in some cold butter and pour pan juices over turkey.
Adapted from www.bonappetit.com.
Tested by Susan Selasky for the Free Press Test Kitchen.
