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One of the Most Healthiest Winter Vegetables

                                                

                                    HEALTHY  VEGETABLES                                           
                                            FOR  WINTERS




Eating in season is a breeze in the spring and summer, but it can prove to be challenging when cold weather sets in.

However, some vegetables can survive the cold, even under a blanket of snow. These are known as winter vegetables, due to their ability to withstand cold, harsh weather. 

Now take a look at one of the healthiest winter vegetables and why you should include them in your diet.







                                                1. Carrots


It is a popular root vegetable can be harvested in the summer months but reaches peak sweetness in fall and winter. Chilly conditions cause carrots to convert stored starches into sugars to keep the water in their cells from freezing. This makes carrots taste extra sweet in cooler weather. In fact, carrots harvested after a frost are often called “candy carrots.” 

This crisp vegetable also happens to be highly nutritious. Carrots are an excellent source of beta-carotene, which can be converted to vitamin A in the body. One large carrot (72 grams) contains 241% of the daily recommended intake of vitamin A. Vitamin A is essential for eye health and is also important for immune function and proper growth and development. It also help reduce the risk of certain cancers, including prostate and breast cancer.







                                                             2. Red Cabbage


Cabbage is a cruciferous vegetable that thrives in cool weather. While both green and red cabbage are extremely healthy, the red variety has a greater nutrient profile. One cup of raw, red cabbage (89 grams) contains 85% of the daily recommended intake of vitamin C and high amounts of vitamins A and K. 

However, where red cabbage really shines is in its antioxidant content. The bright color of this vegetable comes from pigments called anthocyanins. Anthocyanins belong to the flavonoid family of antioxidants, which have been linked to a number of health benefits. One of these benefits is the potential to reduce the risk of heart disease.







                                                 3. Parsley


Parsley is an excellent source of flavonoids, including apigenin and luteolin, which are plant compounds that have many potential health benefits. These flavonoids may be particularly helpful in inhibiting memory loss and age-related changes in the brain. While many herbs die out when the weather turns chilly, parsley can continue to grow through frigid temperatures and even snow. 

Just one ounce (28 grams) fulfills the daily recommended intake of vitamin K and contains over half of the daily recommended intake of vitamin C. It’s also loaded with vitamin A, folate, iron, calcium and potassium. 







                                                          4. Collard Greens


Collard greens have a slightly bitter flavor and are packed with nutrients. The bitterness of collard greens is actually associated with the high amount of calcium found in the plant. In fact, one study found that vegetables with the highest calcium content tasted the most bitter. This slightly bitter green can withstand prolonged freezing temperatures and tastes best after being exposed to frost. 

The amount of calcium in collard greens is impressive, with one cup (190 grams) of cooked collards containing 27% of the daily recommended intake. Calcium is essential for bone health, muscle contraction and nerve transmission, along with other important functions. They are providing a good source of vitamins B and C, iron, magnesium and manganese.

In addition, these greens are loaded with vitamin K, which plays a key role in bone health. 






                                                                   5. Kale


Kale is an exceptionally nutritious and versatile green. It is packed with vitamins, minerals, fiber, antioxidants and powerful plant compounds. It is a member of the cruciferous vegetable family, which includes cold-tolerant plants like brussels sprouts, cabbage and turnips. 

This leafy green is not only one of the healthiest vegetables, but it also happens to thrive in cooler weather. In fact, just one cup (67 grams) of kale contains the daily recommended intake for vitamins A, C and K. It is also rich in B vitamins, calcium, copper, manganese, potassium and magnesium. 

Additionally, kale is loaded with flavonoid antioxidants like quercetin and kaempferol that have powerful anti-inflammatory effects. Studies shows that a diet high in flavonoids may help reduce the risk of certain cancers like lung and esophageal cancer.

Some Amazing Keto Recipes for Kids

 





WHEN  DINING  OUT, it can be really hard to find low-carb restaurant options that are fit for a kid's taste buds. Kid menus all seem to have the same (few) options, and they're often lower quality or not as freshly made as you may hope. The recipes in this post give your kids those restaurant flavors they carve, they come together quickly and the best part is that you know exactly what's in them! 


Preparing a restaurant-style dinner for your family without spending too much time in the kitchen on busy nights will leave you feeling like you're a superhero. 




                                                       RECIPES  FOR  KIDS





                           FINGER  LICKIN'  FRIED  CHICKEN


This recipe has all the crunch of traditional fried chicken but uses pork rinds and almond flour instead of the typical white flour and bread crumbs "breading." The kids will love this meal because the seasoning takes plain chicken up a notch but doesn't have any overwhelming flavors. You can also use an air fryer to cook this meal, if you have one. The temperature and cook time will be the same, but make sure to flip the chicken after about 12 minutes. 



SERVES: 4



Ingredients:



1 tsp paprika 

1/4 tsp garlic powder 

1/4 tsp onion powder 

1/4 tsp dried oregano

1/4 tsp dried thyme 

Salt and pepper, to taste, optional

4 (6-oz [170-g]) chicken breasts, split lengthwise 

1/4 cup (58g) mayo 

2 oz (57g) plain pork rinds, crushed 

1/4cup (28g) blanched, finely ground almond flour



Directions:


1. Preheat the oven to 375°F (190°C), line a large baking sheet with parchment and place a rack on top of the parchment. 


2. In a small bowl, mix the paprika, garlic powder, onion powder, oregano and thyme. Add your preferred amount of salt and pepper, if desired. Sprinkle the chicken with the seasoning on both sides. 


3. Gently spread a thin layer of mayo onto each piece of chicken. In a large bowl or plate, mix the pork rinds and almond flour together. Coat each piece of chicken with the pork rind mixture evenly on both sides.


4. Place each piece of chicken onto the prepared baking sheet. Place the baking sheet into the oven and cook for 25 minutes, or until the internal temperature of the chicken reaches at least 165°F (75°C) and the coating is golden brown. 


5. Serve warm with your favorite dipping sauce. 



Per Serving: 375 Calories, 2.9g Total Carbs, 1g Fiber, 1.9g Net Carbs, 45g Protein, 19.6g Fat 








                                                           JICAMA  FRIES


Fries are always a kid favorite. Just because potatoes are high in carbs doesn't mean the little ones can't enjoy their beloved crispy fries. Jicama fries take on the flavor of whatever seasoning you use, which makes them really unique. Jicama is a large root vegetable that's sometimes referred to as a Mexican potato. When you cut into a jicama, you can expect to see what looks like a white potato. Although it looks like a potato, the taste is lightly sweet. These fries are a healthier alternative that you'll be surprised you didn't try sooner. 



SERVES: 6



Ingredients:


1 medium jicama, peeled and cut into 1/4-inch (6-mm)- thick sticks

2 tbsp (30ml) melted coconut oil 

1/2 tsp paprika 

1/4 tsp garlic powder 

1/4tsp ground black pepper 

Salt, optional 



Directions: 


1. Preheat the oven to 400°F (200°C). Line a large baking sheet with parchment. 


2. In a large bow, toss the jicama sticks in the coconut oil. Place the jicama sticks onto the baking sheet. Sprinkle each side of the sticks with the paprika, garlic powder and pepper. 


3. Bake for 12 minutes. Flip them over and bake for 13 minutes or until they turn golden at the edges and begin to crisp. Sprinkle them with salt, if desired. 


4. Serve warm with your favorite dipping sauce, such as Classic Ketchup or Burger Sauce. 



Per Serving: 81 Calories, 9.9g Total Carbs, 5.4g Fiber, 4.4g Net Carbs, 0.8g Protein, 4.7g Fat 








                                     TURKEY  KIDS  CLUB


Sandwiches are the best. They're fast, portable, customizable and, of course, incredibly delicious. You might have thought your days of sinking your teeth into a mouthwatering sandwich were done, but with this recipe, those days are just getting started. Since bread is always a favorite with kids, this club uses a flatbread made from keto-friendly ingredients that make it taste like the regular sandwiches they love. This Turkey Kids Club is the perfect fresh and nutritious meal, but the possibilities for making this your own are endless!



SERVES: 4 



Ingredients:


Flatbread

1 cup (112g ) shredded mozzarella cheese 

1 oz (28g) cream cheese 

3/4 cup (84g) blanched, finely ground almond flour

1/4 cup (26g) ground golden flax 

1 egg 

1/2 tsp baking soda

Filling 

8 oz (227g) sliced deli turkey breast 

4 slices cooked sugar-free bacon

4 leaves Bibb lettuce

1/2 Roma tomato, cut into 4 slices



Directions: 


1. Preheat the oven to 350°F (180°C) and line a large baking sheet with parchment. 


2. In a large microwave-safe mixing bowl, add the mozzarella and cream cheese. Break the cream cheese into bits, and add the almond flour. Microwave for 1 minute and then stir until a soft dough ball forms. 


3. Add the flax and egg and sprinkle with baking soda. Stir until the egg is fully incorporated and a soft dough forms. 


4. Wet your hands and, on the parchment-lined baking sheet, press the dough flat into a large rectangle, about 1/4 inch (0.6cm) thick. 


5. Bake it for 10 to 12 minutes, or until it begins to turn golden brown. Let it cool for at least 15 minutes before cutting it into 8 rectangles. 


6. Place four of the flatbread rectangles on a work surface and top each with 2 ounces (57g) of turkey and one slice of bacon, broken in half.


7. Add a lettuce leaf and a slice of tomato to each. Place the other flatbread rectangles on top of the tomato to complete the sandwiches. Serve immediately or wrap in cling wrap and store in the fridge for up to 2 days. 



Per Serving: 412 Calories, 12.5g Total Carbs, 3.7g Fiber, 8.7g Net Carbs, 32.5g Protein, 25.9g Flat 








                                      ITALIAN  SUB  IN  A  TUB


Sandwiches are one of the easiest convenience foods. Kids will love this meal because it has more of their favorite parts of the sandwich - the inside! This bowl is packed with more meat and cheese than a typical salad would have, so kids will be full for longer. Many sandwich shops will offer their subs in a bowl, and while tasty, they're usually still the same cost as a whole sandwich. This meal has all the same flavor and is more cost effective. Plus, the kids will love adding the toppings to their own bowl! 



SERVES: 2



Ingredients:


3 cups (141g) shredded romaine lettuce

4 oz (113g) genoa salami, sliced into strips

4 oz (113g) chopped deli ham

2 slices provolone cheese, sliced into strips

1 Roma tomato, diced 

2 tbsp (30ml) olive oil 

2 tsp (10ml) apple cider vinegar 

1/4 tsp oregano

1/4 tsp ground black pepper



Directions:


1. Place the lettuce into a large bowl. Add the salami, ham, provolone and tomato. Gently toss everything. 


2. In a small bowl, mix the olive oil, apple cider vinegar, oregano and pepper. Drizzle the mixture over the meat and lettuce and toss to coat. Separate into two servings and enjoy immediately. 



Per Serving: 405 Calories, 10.5g Total Carbs, 3.3g Fiber, 7.2g Net Carbs, 20.1g Protein, 31.8g Fat 








                     CHICKEN - CAULIFLOWER  FRIED  RICE


Chicken-Cauliflower Fried Rice is a great recipe for the kids, because it's an easy way to get your veggies and protein. This meal makes a great lunch on those days where you're running behind schedule, the kids are hungry and you need to prepare something quick and flavorful. Kids will love this because it has alll the traditional flavors of take-out fried rice, and you can customize it by adding more of their favorite veggies or meat, if you prefer.



SERVES: 4



Ingredients:


1 large head cauliflower 

2 tbsp (28g) coconut oil

1/4 cup (40g) chopped white onion 

1 cup (90g) chopped broccoli 

2 cups (250g) cooked, cubed chicken thighs

2 tbsp (30ml) soy sauce or liquid aminos 

1/4 tsp garlic powder

1/4 tsp ground ginger 

1 large egg 

2 green onions, sliced 



Directions:


1. Remove the leaves and stems from the cauliflower. Cut the cauliflower into florets and place into a food processor. Pulse 5 to 10 times or until the cauliflower resembles rice. 


2. In a large skillet, melt the coconut oil over medium heat. Place the riced cauliflower, white onion and broccoli into the skillet and cover and cook for 5 minutes. 


3. Remove the lid and stir the vegetables. Cook until the broccoli and cauliflower are tender, about 5 to 10 minutes. Add the cooked chicken to the pan and pour in the soy sauce, garlic powder and ginger. 


4. Gently mix the cauliflower rice until all is coated with the soy sauce. Push the cauliflower rice, chicken, onion and broccoli to the edges of the pan and crack open the egg into the center of the pan. 


5. Let the egg fry for about 1 to 2 minutes until it's firm, then chop it with your spatula and gently fold into the rest of the rice. Top with sliced green onions and serve warm. 



Per Serving: 427 Calories, 13.1g Total Carbs, 4.9g Fiber, 8.1g Net Carbs, 15.9g Protein, 36.2g Fat 


Find Some of the Keto-Friendly Protein Bars

 





                                                     

                                                         KETO  BEST  PROTEIN  BARS



The keto diet is a very low carb, high fat diet that’s associated with several health benefits, including weight loss. 


For those following this diet, protein bars can be a convenient, grab-and-go option when you need a quick meal or filling snack. However, finding a keto-friendly bar can be difficult, as most protein bars are either too high in carbs or too low in fat.


Plus, even protein bars that meet the right criteria aren’t always healthy options, as they often contain large amounts of artificial ingredients, additives, and preservatives. 


Still, if you look carefully, you can find protein bars that are both keto-friendly and nutritious. Alternatively, you can make them on your own. 


There are some of the healthy keto-friendly protein bars: 





                                            MARIGOLD  PROTEIN  BARS



MariGold protein bars come in seven flavors and are renowned for their homemade taste and texture. 


Each bar offers 2–3 grams of net carbs, 5–8 grams of fiber, 16–18 grams of fat, and an impressive 20–21 grams of protein. They’re made with just a few ingredients, including grass-fed whey protein powder. 


Whey powder is a popular supplement because its protein can be quickly absorbed by your body. As a result, it may promote significant increases in strength, muscle mass, and even fat loss. 


The bars are also free of sugar alcohols, which are natural or manufactured carbs that taste sweet yet contain half the number of calories as sugar. Some people may wish to avoid sugar alcohols because they can sometimes cause digestive distress. 


Instead, these bars are sweetened with stevia, monk fruit extract, or a combination of the two. Both are zero-calorie, natural sugar alternatives. 









                                                              KETO  BARS



Founded in 2012, Keto Bars was one of the first companies to create protein bars specifically for the keto diet. In addition to being high in fat and low in net carbs, their bars are vegan, dairy-free, gluten-free, and soy-free. 


All four of their flavors have short ingredient lists and are made with a base of unsweetened chocolate, coconut, and nut butter. To keep them sugar-free, Keto Bars use two alternative sweeteners-stevia and erythritol. 


Erythritol is a sugar alcohol that occurs naturally in some fruits like watermelon and grapes, as well as fermented foods like cheese and wine. However, it can also be manufactured. 


While the bars vary slightly in their calorie count and macronutrient content, they generally provide around 230 calories, 20 grams of fat, 3 grams of net carbs, 7 grams of fiber, and 6 grams of protein. 








                                                   PERFECT  KETO  BARS



Perfect Keto designs its bars to provide just 2–3 net carbs per bar, along with around 17 grams of fat and 11 grams of protein. 


Specifically formulated for the keto diet, these protein bars come in five flavors, including cinnamon roll, salted caramel, and chocolate chip cookie dough. 


Keto-friendly bars like these regularly contain fiber and sugar alcohols, which your body can’t fully digest and absorb. Therefore, subtracting the grams of fiber and sugar alcohols from the total carbs gives you the number of net (digestible) carbs. 


Perfect Keto bars have a relatively short ingredient list, which includes almond butter, tapioca fiber, cocoa butter, cashews, medium-chain triglyceride (MCT) oil, grass-fed collagen, and stevia. 








                                                                DNX  BARS



DNX Bars are made from free-range chicken or grass-fed bison or beef, they are free of added sugars. Additional ingredients include egg whites, dates, dehydrated vegetables, nuts, seeds, and spices. 


For an extra boost of nutrition, the bars boast sacha inchi oil. Also called sacha peanut, sacha inchi (Plukenetia volubilis) is a plant that produces seeds that are rich in calcium, vitamin A, and essential omega-3 fatty acids, which may reduce inflammation. 


It offer comparable amounts of nutrients. For example, their bar made from grass-fed beef, uncured bacon, and jalapenos provides 140 calories, 9 grams of fat, 1 gram of net carbs, 1 gram of sugar, and 14 grams of protein. 








                                          BHU  KETO  BARS



BHU’s keto-friendly protein bars have a fudgy texture and are made without any artificial sweeteners or preservatives. As a result, they need to be kept refrigerated. 


One unique ingredient in these bars is organic tapioca flour, which contains prebiotic fiber. This nondigestable fiber helps feed beneficial bacteria in your gut, supporting proper digestion, a strong immune system, and heart health. 


While all 5 flavors vary in nutrient content, each bar packs 200–270 calories, 15–18 grams of fat, 2–3 grams of net carbs, 8–11 grams of protein, and an impressive 9–12 grams of fiber. 









                                  PRIMAL  KITCHEN  PROTEIN  BARS



All of the current five flavors are made from a base of nuts, egg whites, coconut oil, and various spices like cinnamon and nutmeg. They’re then sweetened with monk fruit extract and a touch of honey. 


Many of the bars also contain flax seeds, which are an excellent source of plant-based omega-3 fatty acids. In addition to reducing inflammation, omega-3s are important for your heart, brain, and immune system. 


Each bar provides approximately 200 calories, 16 grams of fat, 8–9 grams of protein, 6 grams of fiber, 2 grams of sugar, and 4 grams of net carbs. 









                                                 ATLAS  PROTEIN  BARS



With 6 dessert-inspired flavors and a cookie dough consistency, Atlas protein bars offer approximately 200 calories, 11 grams of fat, 15 grams of protein, and 5 grams of net carbs each. 


Unlike many competitors, Atlas doesn’t use any artificial sweeteners or sugar alcohols. Instead, each bar is lightly sweetened with monk fruit extract - a natural, zero-calorie sweetener. 


Furthermore, the bars include two herbs considered to be adaptogens - ashwagandha extract and maca root powder. Research suggests that adaptogens may help manage stress, boost energy levels, and ease anxiety. 


Only Keto Vegetarian Related Shopping Items

 


                                                       KETO  VEGAN  SHOPPING  LIST



One of the best things about preparing your own meals is having complete control of what goes into the dishes and therefore, what goes into your body. Good quality ingredients can make or break a dish. You need to get the best ingredients to not only keep your body within ketosis limits but to also make yourself feel good as well as look great. Luckily, I have made this easy for you. To help kick-start your keto vegan diet in the right way, I have compiled a shopping list that will take the hassle and headache out of figuring what to get at the grocery store. 


Persue the list below and simply eliminate items that are already in your kitchen cabinet and shop based on what you plan to prepare for that week or month. This will save your time, money, and energy. 







                      FRUITS (FRESH, DRIED  AND  FROZEN)


Avocados, berries (consumed in moderation), coconut, cranberries, lemon, lime, olives, tomatoes




                                                     NUTS  AND  SEEDS


Almonds, Brazil nuts, cashew nuts (consumed in moderation), chia seeds, flax seeds, hazelnuts, hemp seeds, macadamia nuts, pecans, peanuts, pine nuts (consumed in moderation), pistachios (consumed in moderation), pumpkin seeds, sunflower seeds, walnuts




                                            NUT  AND  SEED  BUTTERS


Almond butter, coconut butter (also called the cocont manna), hazelnut butter, macadamia nut butter, peanut butter, pecan butter, sunflower seed butter, tahini, walnut butter




                                                         VEGETABLES


Artichoke hearts, arugula, asparagus, bell peppers, beets (consumed in moderation), bok choy, broccoli, Brussel sprouts (consumed in moderation), butternut squash, cabbage, carrots (consumed in moderation) cauliflower, celery, collards, cucumber, daikon radishes, eggplant, fennel, garlic, kale, lettuce, mushrooms, mustard greens, okra, onion (consumed in moderation), pumpkin, shallots, spinach, spaghetti squash, sprouts, turnips, zucchini




                                                   DAIRY  ALTERNATIVES


Cashew cheese, vegan butter, vegan cheeses, vegan cream cheese, vegan mayo




                                                           SWEETENERS


Erythritol, liquid and powdered stevia, monk fruit sweetener




                                                  SPICES


Bay leaf, black pepper, cayenne pepper, cinnamon, clove, coriander, cumin, curry powder, garlic powder, nutmeg, onion powder, paprika, salt, thyme, turmeric




                                                         OILS  AND  FATS


Almond oil, avocado oil, cacao butter, coconut oil, flax seed oil, hazelnut oil, macadamia nut oil, MCT oil, olive oil, walnut oil




                                                    OTHER  INGREDIENTS


Almond extract, almond flour, apple cider vinegar, baking powder, baking soda, balsamic vinegar, coconut amions, coconut flour, coconut milk (canned and full fat), dairy-free yogurt such as cashew yogurt, dark chocolate (70% and up), jackfruit, kelp noodles, nutritional yeast, psyllium husk, seaweed snacks, seitan, shirataki noodles, soy sauce, tamari, tempeh, tofu, vanilla extract, white vinegar


Recommended Keto-Friendly Natural Sweeteners

 


                                       KETO  LIST  OF  NATURAL  SWEETENERS


Here is a list of all natural sweeteners that I recommend:


1. Stevia, liquid or powdered (with no additives) 

2. Stevia glycerite (thick liquid stevia) 

3. Blended name-brand sweeteners, such as Swerve

4. Erythritol (including Sukrin granulated and icing sugar) 

5. Monk Fruit

6. Yacon syrup 

7. Xylitol


More information on all of these are given below:



                           GLYCEMIC  INDEX  OF  SWEETENERS



Stevia with no additives                                  0 

Stevia glycerite                                                 

Swerve                                                               0

Erythritol                                                            0

Monk fruit                                                          0

Yacon syrup                                                      1

Xylitol                                                                 7

Agave                                                               13

Maple syrup                                                    54

Honey                                                               62

Table sugar                                                      68

Splenda                                                            80

HFCS                                                                87




                                               STEVIA



Stevia comes in a powdered or liquid form, as well as a thick liquid form called stevia glycerite. Because stevia is so concentrated, many brands, such as Stevia In The Raw, add bulking agents to powdered forms of stevia, such as maltodextrin, to make it useful for baking. STAY  AWAY from those products. Sugar has a glycemic index of 52, whereas maltodextrin has a glycemic index of 110!


Years ago, I used products that contained maltodextrin and probably ate a dessert that contained maltodextrin every day. When I realized how bad it was and removed maltodextrin from my diet, I lost seven pounds in a week!


Look for products that contain just stevia or stevia combined with another natural and keto-friendly sweetener. 




                                                     STEVIA  GLYCERITE



Stevia glycerite is a thick liquid form of stevia that is similar in consistency to honey. Do not confuse it with liquid stevia, which is much more concentrated and has a bitter aftertaste. Stevia glycerite is about 200% as sweet as sugar, making it a bit less sweet than pure liquid or powdered stevia. I prefer to use stevia glycerite because unlike the powdered or liquid form of stevia, it has no bitter aftertaste. Stevia glycerite is great for cooking because it maintains flavor that many other sweeteners lose when heated. However, when used for baking it usually needs to be combined with another sweetener because it doesn't caramelize or create bulk. 




                                                           ERYTHRITOL



I find it interesting that some people are reluctant to try alternative sweeteners like erythritol and xylitol. Many think they are artificial sweeteners due to their chemical-sounding names. 


While this is typically a good instinct when looking at ingredient labels, in this case it is not warranted. I think that it is somewhat similar to calling salt "sodium chloride." Salt is mainly sodium chloride, but the perception is very different if we say "put some sodium chloride on my eggs" instead of "put some salt on my eggs." Or it's like calling maple syrup what it really is, concentrated xylem sap. 


Erythritol is a sugar alcohol or polyol. It is found naturally in some fruits and fermented foods. Erythritol doesn't increase blood sugar or insulin levels. Almost all of it is absorbed before it reaches the colon, so it doesn't cause stomach upset the way other sugar alcohols can. It also has no calories. 


The process of making erythritol involves fermenting glucose (typically from vegetables) to create a sweet-tasting end product. When using good non-GMO vegetables, this process is just as natural as making maple syrup. Erythritol is generally available in granulated form, though sometimes you can find it powdered. If you purchase a granulated product, such as Sukrin or Wholesome! All-Natural Zero, I suggest that you grind it to a powder before using it. Erythritol tends not to dissolve well in foods when used in granulated form, giving foods a granular texture. 




                                                         MONK  FRUIT



Also known as luo han guo or lo han kuo, monk fruit is cultivated in the mountains of southern china. Mogrosides, chemical compounds extracted from the fruit, are 300 times sweeter than sugar, similar to stevia. But unlike stevia, mogrosides don't have a bitter aftertaste. Monk fruit comes in pure liquid form and in powdered form. 


Again, be a detective and watch the ingredients. Since it is 300 times sweeter than sugar, the powdered form of monk fruit is typically bulked up with another sweetener to make it measure cup for cup like sugar, so watch out for things like maltodextrin. Choose a brand that has keto-approved added sweeteners, such as erythritol. 




              SWERVE (AND  OTHER  BLENDED  SWEETENERS) 



Swerve is a natural sweetener made from non-GMO ingredients. It contains two natural sweeteners, erythritol and oligosaccharides, both of which have zero calories. Erythritol naturally occurs in small amounts in vegetables and fruits. It has zero impact on blood sugar and contains no artificial ingredients or preservatives. 


Swerve works well as an all-purpose sugar substitute because it measures cup for cup with table sugar. I use the powdered form of swerve (the one labeled "confectioners") because it dissolves readily when cooking or baking with it. 


Other blended sweeteners also have great flavor and give good results in baking. Blending multiple natural sweeteners gives these products a better overall flavor and sweetness. Some great examples are Pyure (erythritol and stevia), Norbu (erythritol and monk fruit), Natvia (erythritol and stevia), Lakanto (erythritol and monk fruit), and Zsweet (erythritol and stevia). All of these options can be used in a 1:1 ratio for sugar.




                                                        YACON  SYRUP



Yacon syrup is a thick syrup that is pressed from the yacon root and has a flavor reminiscent of molasses. It has been consumed for centuries in Peru. 


You wouldn't want to use yacon syrup on its own, mainly because it is very expensive but also because it has some fructose in it. A small jar lasts us four to six months. I use a tablespoon here and there to improve the texture and flavor of my sauces; it's ideal for giving my sweet-and-sour sauce that perfect mouthfeel or giving my BBQ sauce that molasses flavor profile. Using this in a small amount keeps the sugar to one gram or so per serving. 




                                                                XYLITOL



Xylitol is a naturally occurring low-calorie sweetener found in fruits, vegetables, and certain hardwoods. Xylitol produces a lower glycemic response than sucrose or glucose, so it has a minimal effect on blood sugar and insulin. It is not as low on the glycemic index as erythritol (the base of a sweetener like Swerve), but sadly erythritol doesn't work in recipes such as low-carb hard candies because it does not melt down properly (it crystallizes as it cools). Also, some people prefer the taste of xylitol to erythritol. Xylitol comes in granulated form. 


It has 40% fewer calories than sugar. Researchers found that kids who consistently chewed xylitol gum had 40% fewer ear infections than those who did not. Xylitol keeps pregnant women's teeth healthy, especially during the third trimester, when teeth are especially soft. 


Though xylitol has many good qualities, it tends to kick some people out of ketosis. If you use this sweetener in baking or cooking, monitor your ketones closely and stop using it if you find that you're no longer in ketosis.