I have been following the Keto plan for the past month, my weight has steadily gained in the past five years, does not help with all the good food and beer I have consumed while living in Bulgaria.
But alarm bells rang last year when I saw a specialist after some very weird tummy trouble I was having, and who said to me "you have a fatty liver, you need to change your lifestyle."
I didn't right away, when you are overweight its hard to motivate yourself, so I thought just ignore it for now, and when you're ready you will. But every month I got this horrible stabbing pain in the very pit of my stomach, honest to god it was so bad, I had to spend four days in bed, I could hardly move. I was miserable, and getting used to the fact every month it was coming, so much I prepared myself with painkiller ready.
Then after Christmas, which was another ordeal as all the chocolate, and sweet made me feel even sicker, I knew it was time to take action. I decided on keto because I don't like spicy foods but love bland things, like cheese, cream and best of all butter so I knew this would be perfect for me.
In the first month I found it easy, but found I was having more often of the same, which was omelettes, stir fries, or friend vegetables in butter, a handful of nuts as a snack, hard boiled eggs. I knew I needed to start to experiment or I was doomed to fail this.
I thought long and hard about a meal I would enjoy but making it keto friendly, something nutritious, delicious and filling, but without most of the carbs, so what could I do.
I love Bulgarian Moussaka, made originally with potatoes, onions, mincemeat and paprika, topped with a sauce that goes golden brown and rises, but contains regular flour a big no no in the Keto world.
Actually you can find the original dish recipe here if you want to try to cook it yourself.
But how do you make it Keto friendly?
Easier than you think really, here is a picture and what I did to make it.
2 medium size onions
2 Courgetts (zucchini)
500g of pork mince not lean
paprika
Butter
Olive Oil
1 can of chopped tomatoes
Topping
Butter
olive oil
Almond Flour
Full Fat milk (plant based works also)
4 eggs
Cream Cheese (optional)
To make the bottom layer
Start by taking a large pan or wok is better if you have one, then dice the onions and add butter and oil to the pan, heat till melted and sweat onions.
Cut the courgettes into small pieces and add to the pan, allowing to cook a little, then add your mince and brown along with the onions and courgettes.
Add the tomatoes and stir, then remove from the heat. You will have some liquid you want to discard this and put your mixture in an oven proof dish.
Boil a kettle of water and add a little to the mixture, then put in an oven on 180 C for around 30 minutes till the top browns.
To make the topping
Add butter and oil to the pan about three tablespoons of each, then add Almond flour until you have a roux, it will not thicken like normal flour but you need a good consistency. plus almond flour is low in carbs so its ok to add more.
Add milk a little at a time, you will find the mixture becoming a little thin, if you think you need more almond flour add a little but the eggs help it to thicken.
Add the eggs and by this point, it will become thicker you want to take it off the heat and keep stirring.
Remove the base layer from the oven and pour the topping over the top. Traditional Mousakka, made with flour it rises but with the Almond flour it doesn't so be sure to keep an eye on it, you want it to be nice and golden brown on top.
Once its browned, take out of the oven and serve.
I loved trying this and it was absolutely delicious, the almond flour is so mild in flavour and not overpowering like coconut or hemp flour, plus the top layer was not thick and pasty it was really light and fluffy, and filling for sure.
So if you are looking for something new to try while doing Keto I highly recommend to give it a try.
This looks absolutely delicious!
I am not on Keto because my mom's gastric is very sensitive to diary and oil. So I'll just go on with sugarless / stevia sugar base meals and drinks at the moment.
But Chinese New Year there are still tons of cookies; I will need to "settle them" in between before I go full overnight oats again.
The only sad thing about Keto is that you got to do your own bread (like using almond flour for example) because keto breads are super expensive (at least in Malaysia), and then if that is possible, Kimchi Grill is my go to "cheat day".
I have Keto bread but I hate it yuk, the texture is awful and the taste and smell is like nothing I have tasted it like dried dog biscuits is all I can think of.
hahaha.... "dried dog biscuits".... what have we got ourselves into? 🤣
I see that you use the Hemp flour! I too created an article about Hemp nutritional properties, and I tried hemp flour into an apple pie, muffins, and even pasta with hemp. Loved that, and I felt really satiated
Feel free to have a look!
https://hive.blog/hive-195708/@mikezillo/hemp-as-a-food-an