FOOD-AS-MEDICINE
This high fat nut flour based zucchini muffin is amazing. It is 70% fat macros without adding the couple teaspoons or a generous tablespoon of grassfed butter on top and it has six eggs and collagen peptides to provide protein as well as gut and connective tissue support. The addition of a whole cup of shredded zucchini with skin on provides lutein, zeaxanthin, beta-carotene, and total carotenoids along with minerals and fiber. The flourless base is almond flour providing protein and fat with just a Tbsp of coconut flour to create a perfect mouthfeel and texture.
Now here is the kicker….I put 1 mashed banana in with the wet ingredients both for texture and flavor…this provides potassium for electrolyte boost, prebiotic fiber for gut health, and a good amount of B6 which supports production of serotonin while promoting adrenal support! Now before you go calling the “Keto Police” on me, check this out:
Each muffin has 6g carbs and 2g fiber with 13g fat (28g when eaten with keto coffee or a Tbsp butter on top), and 6g protein! The macros are amazing especially knowing other meals throughout the day will be more protein centric. When starting a ketogenic diet I can understand the benefit of having yes/no food lists for structure and to really adapt the body to become more fueled by fat supporting the production of ketones, however, to make this diet approach sustainable for the long haul, many people reach for items like keto bars, ice creams, and other processed products that use chemical additives, non-caloric sweeteners, and ultimately have more grams of carbs. Rather than jack up your metabolism and mess with your palate and expectation of sweet while potentially damaging your microbiome, think outside the box of what ketosis is! It is important to remember ketosis is a metabolic state not a food list. When you can focus on food to honor and nourish your body, while listening to the feedback signals and sticking to single ingredient foods, I find you achieve sustained wellness results.
Low Carb Collagen Zucchini Muffins
Prep Time 10 minutes
Cook Time 25 minutes
Total Time 35 min
Ingredients
6 medium eggs, if large reduce to 5 eggs
1/4 cup ghee, melted
2 Tbsp coconut oil, melted
1 banana, mashed
1 cup almond flour
2 Tbsp coconut flour
1.5 scoops Pure Collagen
1/2 tsp baking soda
1 tsp cinnamon
1 Tbsp almond extract
1 cup packed grated zucchini
Preheat oven to 375 degrees F. Whisk eggs, allow ghee and coconut oil to cool to just warm and incorporate into the eggs with whisk. Then mix in mashed banana. In a separate bowl mix almond flour, coconut flour, collagen, baking soda, cinnamon. Add the dry ingredients to the wet ingredient bowl and stir until combined and add almond extract. Press out remaining water from shredded zucchini by pressing in cheese cloth or towel. Then fold zucchini into the muffin mixture and scoop ⅛ cup portions into lined muffin tins.
Bake for 25 minutes checking at 22 minutes to check, done if a cake insert comes out clean.
Nutrition Facts: 166 calories, 13g fat, 6g carbs, 2g fiber, 6g protein
This is how I REAL food keto! What are your thoughts? Are you scared of banana in this capacity? I much prefer it to processed fake foods and non-caloric sweeteners which create unnatural palate impact, addictive tendency, hunger, insulin resistance, and gut distress!!! This is how I keto with food-as-medicine if you want to learn more about my approach and redefine your relationship with food, check out my Virtual Food-as-Medicine Ketosis program!
