How To Ruin A Meal

Good Intentions: You went to the market and bought all of the ingredients listed from a delicious new recipe. You are excited because you are going to make a super healthy meal for your family and you are committed! You have new intensions for 2019! You have decided that from now on, all the meals that you prepare are going to be nutritious and beneficial.

What’s on the menu tonight? You decided a zoodle (zucchini noodles) bolognaise! You have wanted to play around with zoodles for a while, and now is the time.

Prep and Cook: You sauté the zoodles in olive oil and garlic. The meat you bought is grass-fed. Fresh herbs are chopped and ready to go. You pour a can of organic tomato sauce over the meat as it sizzles.

Let me stop you there.

Ugly Truth: What you didn’t know is that you just turned your amazingly healthy meal into a sugar S&%$ show. What happened?

The tomato sauce happened. Yes, it says “organic” on the front of the jar, but if you were to investigate and turn the jar over to the ingredients, you would read that one of the main ingredients is sugar or cane sugar or corn syrup. You would also see that there are more than 7 grams of sugar per serving, not to mention 8 or more grams of carbohydrates.

This is not necessarily the case for all tomato sauces, but this is a common product that claims to be “healthy”. It is key that you take the time to really check it out.

If you are moving in the direction of health, food awareness and label reading must be part of the deal.

Have fun; be mindful and good for you for caring about your health!

5 Sauces that contain hidden sugars:

Bottled Salad Dressings

BBQ Sauce

Mayonnaise

Ketchup

Most Marinades

HOMEMADE KETO 5-MINUTE MAYO

INGREDIENTS

1 egg yolk

2-4 teaspoon lemon juice

1 teaspoon Dijon mustard

¼ teaspoon kosher salt

1-teaspoon water

½ cup avocado oil

¼ cup extra virgin olive oil

INSTRUCTIONS:

Add egg yolk, lemon juice, mustard, salt and water to a medium bowl and whisk until thoroughly combined.

Whisking constantly, drizzle in a few drops of your oil at a time. Your mixture should be opaque, with all the oil incorporating into the mixture. Once your mixture emulsifies, you can increase the speed of oil a tad into a small stream rather than drop by drop. Keep whisking and adding in the oil until a rich and thick mayo emerges!

Keep stored in the fridge, in an airtight container, for about 3-4 days.

Fresh Keto Ketchup

     INGREDIENTS

  •      ¾ cups tomato paste
  •      2 tablespoons apple cider vinegar
  •      2 teaspoons *keto friendly sweetener
  •      ¾ teaspoons salt
  •      1 teaspoon garlic powder
  •      ¾ teaspoons onion powder
  •      1 pinch cayenne
  •      2/3 cups water

INSTRUCTIONS

Add all ingredients into a large bowl.   Whisk well to combine. Adjust salt and sweetener to taste

*Keto Friendly Sweeteners

  • Swerve (my fav)
  • Lakanto
  • Monk Fruit
  • Stevia
  • Recipe courtesy of perfectketo.com

Ricka Baker, founder of Love Kick

Follow me on Instagram and Facebook

@rickabakerlovekick

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Submitted by Brewster, NY

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