Navigating a Keto-Friendly Holiday Season by Roxana Soetebeer

Navigating a Keto-Friendly Holiday Season

Navigating a Keto-Friendly Holiday Season by Roxana Soetebeer

Your Guide to Staying on Track

The holiday season is fast approaching, and for those of us committed to a keto or low-carb lifestyle, it can be a time filled with both joy and challenges. While the temptation of holiday treats and carb-loaded dishes may seem daunting, a thoughtful approach can help you enjoy the holidays without compromising your health goals.

For those of you on the Lion Diet, you've got an advantage this holiday season. This diet consists of beef, salt, and water, which simplifies your meal choices.

In this guide, we'll explore some practical strategies to help you prepare for a keto-friendly holiday season that's both enjoyable and sustainable.

As Christmas approaches, you might want to try more keto variations and dabble into recipes you haven't tried before, incorporating nuts and dairy (if you tolerate it).

Plan Your Holiday Menu

Begin your holiday prep by creating a keto-friendly menu that includes your favourite dishes without the carbs. Holiday traditions often feature roast meats like turkey, ham, or beef, which are keto-friendly options. Complement these with low-carb sides such as roasted Brussels sprouts, cauliflower mash, and sautéed mushrooms.

Stock Up on Keto Staples

Ensure your pantry and refrigerator are well-stocked with keto essentials like eggs, heavy cream, almond flour, coconut flour, Allulose, sugar-free cocoa powder, and coconut oil. These versatile ingredients will serve as the building blocks for creating keto versions of your holiday favourites. Having these items on hand will make it easier to prepare keto-friendly dishes without last-minute trips to the store.

Develop a Strategy for Holiday Gatherings

Navigating social gatherings during the holidays can be challenging, but with a bit of planning, you can stay on track. Consider having a keto-friendly meal before attending an event. This will curb your appetite. While at the gathering, focus on protein and low-carb veggies and politely decline non-keto options. You can also bring a keto-friendly dish or dessert to share, ensuring you have a guilt-free option to enjoy.

If you're attending a holiday event or dinner, don't hesitate to let your host or hostess know about your dietary preferences. Most people will appreciate your proactive approach and might accommodate your dietary needs. This way, you can enjoy a delicious holiday meal without compromising your health goals.

During one family event, I was offered beef ribs while everyone else indulged in their SAD (standard American diet) meals. These beef ribs not only proved to be incredibly delicious, but they also introduced me to a food I'd never tried before. They have since become a staple in my diet. You might discover your new favourite dish during this holiday season.

Mindful Beverage Choices

Alcoholic beverages can be a hidden source of carbohydrates, so choose your drinks wisely. If you ask my opinion on alcohol - I know you didn't ask, but I will share it anyway - stay away from it if you can. Alcohol has no health benefits. It is toxic and puts unnecessary burden on the liver. But I understand that people want to make an exception now and then. If so, opt for keto-friendly options like dry wine, gin mixed with sparkling water and a twist of lemon or lime, or cocktails made with sugar-free mixers and spirits. Again, I am not endorsing drinking alcohol.

Maintain Your Exercise Routine

Don't let the holiday season disrupt your commitment to exercise. Stay committed to your regular workouts, whether it's a brisk walk, yoga, or a quick home workout.

Remember, exercise is not meant to be a punishment for poor food and beverage choices. But it helps you stay focused on your health objectives, even during the busiest time of the year.

Leftovers

Don't forget to plan for leftovers as well! Your meals can continue to be stress-free and delicious, even with Christmas feasts. Make sure you have adequate storage containers to enjoy your Lion keto-friendly leftovers.

Keto-Friendly Treats

I will start this with a word of caution to sugar addicts. Keto treats are great to satisfy your sweet tooth, but for sugar addicts like myself, they can present a slippery slope. If you are a sugar addict (you know if you are), it might be better to stay away from sweet treats.

For the rest of you, explore recipes for sugar-free cheesecakes, keto brownies, or creamy keto ice cream. I always recommend homemade, as keto treats sold in stores are often filled with not-so-good ingredients and often very high in total carbs. Experiment with natural sweeteners like stevia, Allulose, or monk fruit to create treats that align with your keto lifestyle.

Remember Your Why

As you navigate the holiday season, remember why you chose this path. Your health, well-being, and dietary choices are all interconnected. Stay true to your goals and embrace the holiday season with confidence.

If You Do Slip Up

No one is perfect. We've all been there, facing the temptation of holiday treats, and sometimes, despite our best intentions, we make choices that don't align with our health goals. It's essential to remember that one slip-up doesn't have to derail your entire journey.

As the saying goes, "I fell off of the wagon, so, I might as well run it into the ditch and set it on fire" is far from the truth. One poor choice doesn't erase the progress you've made on your health and wellness journey. It doesn't mean you have to start over or give up.

Instead, acknowledge the slip-up, but don't let it define your holiday season. One mistake doesn't have to snowball into a series of them. By getting right back on track, you'll quickly regain your momentum towards your health goals, and the slip-up will become just a minor blip on your journey.

So, if you do find yourself veering off course during the holidays, remember that it's not the end of the world. Embrace your journey with self-compassion, and keep moving forward towards a healthier and happier you.

Final thought:

Preparing for a keto-friendly holiday season requires some extra thought and effort. By planning your menu, stocking up on keto essentials, strategizing for social gatherings, making mindful beverage choices, maintaining your exercise routine, and making your keto-friendly treats, you can savour the season without compromising your commitment to a healthier you.

Here's to a joyful and keto-friendly holiday season filled with warmth, connection, and well-deserved self-care.

Recipe ideas

Keto Low Carb Pumpkin Cheesecake

Nutritional facts: 4g net carbs, 6g total carbs per serving.

Optional Air Fryer directions included.

Ingredients:

For the Crust:

1 ½ cups almond flour
¼ cup powdered erythritol, stevia or monkfruit
⅓ cup melted butter
1 teaspoon vanilla extract

For the Filling:

16 oz cream cheese, softened
1 cup canned pumpkin puree- plain canned pumpkin, not pumpkin pie filling
1 cup powdered erythritol, or ¾ cup stevia or monfruit
2 teaspoons pumpkin spice mix
1 teaspoon vanilla extract
4 large eggs

For the Topping (Optional):

Whipped cream made with heavy cream and liquid stevia

Instructions:

Preheat your oven to 325°F (160°C).
In a medium mixing bowl, combine the almond flour, powdered erythritol, melted butter, and vanilla extract for the crust. Mix until well combined. Press the mixture evenly into the bottom of a 9-inch springform pan lined with parchment paper. Bake the crust for 10 minutes, then remove from the oven and let it cool while you prepare the filling.
In a large mixing bowl, beat the softened cream cheese until smooth and creamy.
Add the pumpkin puree, powdered erythritol, pumpkin spice mix, and vanilla extract to the cream cheese. Mix until well combined.
Add the eggs, one at a time, mixing well after each addition.
Pour the filling over the cooled crust in the springform pan. Smooth the top with a spatula.
Bake the cheesecake in the preheated oven for 55-60 minutes, or until the center is set and the edges are lightly browned.
Remove the cheesecake from the oven and let it cool to room temperature. Then refrigerate for at least 4 hours or overnight to firm up.

Before serving, you can optionally garnish the cheesecake with whipped cream made from heavy cream and stevia.

Nutrition Facts (Per Serving, Recipe Makes 12 Servings): Calories 290 kcal, Total Fat 27g, Total Carbohydrates 6g, Dietary Fiber 2g, Sugars 2g, Protein 7g

Please note that these values are approximate and can vary based on the specific brands and quantities of ingredients you use.

Air fryer optional directions.

Each ramekin is 2 servings, or double the nutrition information is eating the whole ramekin.
Preheat Air Fryer to 310°F. Grease 6 ramekins and evenly distribute the crust mixture. Press firm and bake in air fryer for 2-3 minutes. Pour ¾ cup of cheesecake batter into each ramekin, being careful to not over fill.
Bake at 310°F for 25 minutes or until internal temperature is 150* F and crust is firm but gives a little.

Keto Green Bean Casserole

5g net carbs, 9g total carbs per serving

Ingredients:

For the Casserole:

1 lb fresh green beans, trimmed and cut into bite-sized pieces
1 ½ cups heavy cream
1 cup grated Parmesan cheese
1 teaspoon minced garlic
Salt and white pepper to taste- black pepper is fine but white pepper is the taste we remember
1 teaspoon olive oil

For the Topping:

1 cup almond flour
1 cup shredded mozzarella cheese
¼ cup unsalted butter, melted
½ teaspoon garlic powder
Salt and black pepper to taste- ok to use black pepper in the topping

Instructions:

Preheat your oven to 375°F (190°C).
In a large pot of salted boiling water, blanch the green beans for about 3-4 minutes, until they are bright green and slightly tender. Drain and immediately transfer the beans to a bowl of ice water to stop the cooking process. Drain again and set aside.
In a skillet, heat the olive oil over medium heat. Add minced garlic and sauté until fragrant, about 1-2 minutes. Add heavy cream, Parmesan cheese, salt, and white pepper. Cook, stirring constantly, until the sauce thickens, about 2-3 minutes. Remove from heat.
Add the blanched green beans to the cream sauce and stir until the beans are well coated. Transfer the mixture to a greased baking dish.
In a separate bowl, combine almond flour, shredded mozzarella cheese, melted butter, garlic powder, salt, and black pepper. Mix until the ingredients are well incorporated.
Spread the almond flour mixture evenly over the green bean mixture in the baking dish.
Bake in the preheated oven for 20-25 minutes, or until the casserole is hot and bubbly, and the topping is golden brown.
Remove from the oven and let it cool for a few minutes before serving.

Nutrition Facts (Per Serving, Recipe Makes 6 Servings): Calories 380 kcal, Total Fat 34g, Total Carbohydrates 9g, Dietary Fiber 4g, Sugars 3g, Protein 12g

Please note that these values are approximate and can vary based on the specific brands and quantities of ingredients you use.

Keto Cauliflower Mash

Ingredients:

1 large cauliflower, cut into florets, or when saving time 2 packages of frozen riced cauliflower
¼ cup heavy cream
2 tablespoons butter
Salt and black pepper to taste
Chopped chives for garnish

Instructions:

Boil cauliflower until tender, drain.
Blend with heavy cream, butter, salt, and pepper until smooth.
Garnish with chives.

Nutrition (Per Serving, assuming 6 servings): Calories 120 kcal, Total Fat 10g, Total Carbohydrates 6g, Dietary Fiber 3g, Protein: 3g

Optiona, add 2 tablespoons of cream cheese to thicken.

Keto Brussel Sprouts with Bacon

Ingredients:

1 lb fresh Brussels sprouts, halved
6 slices uncooked sugar free bacon, chopped
2 tablespoons olive oil
Salt and black pepper to taste

Instructions:

In a pan, cook bacon until crispy, remove bacon only and set aside. Leave the bacon grease in the pan.
Add olive oil to the same pan, sauté Brussels sprouts until tender, about 10 minutes. Season with salt and pepper, return bacon to the skillet and stir. You can roast in a casserole dish at 350* for an additional 10-15 minutes for extra crunchiness.

Nutrition (Per Serving, assuming 6 servings):
Calories 180 kcal, Total Fat 14g, Total Carbohydrates 9g, Dietary Fiber 4g, Protein 7g

Keto Cranberry Sauce

Ingredients:

12 oz fresh cranberries
1 cup water
1 cup erythritol, monkfruit or stevia
Zest and juice of 1 orange

Instructions:

Combine cranberries, water, and sweetener in a pot, bring to boil.
Reduce heat, simmer until cranberries burst, and sauce thickens.
Stir in orange zest and juice, cool before serving.
You can crush the cranberries further or mix in blender if you like a smother texture. Add juice and zest after blending.

Nutrition (Per Serving, assuming 10 servings):
Calories 25 kcal, Total Fat 0g, Total Carbohydrates 7g, Dietary Fiber 2g, Sugars 3g

Written by Roxana Soetebeer MHP
Recipes by Joy Sypher
Published October 21st, 2023

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