Wednesday, April 1, 2020

Salsa Verde

Salsa Verde

- Jalapeno pepper 1 large or 2 medium size
- Poblano pepper, 1 medium size
- Tomatillo, 8 to 10 medium size
- Onion, white or red,1 medium size, cut in half
- Lime OR lemon, ½ of a whole fruit
- Garlic, 1 clove or minced garlic, 0.5 tsp
- Cilantro, 1 small bunch, leaves and stems
- Olive Oil, 2 tablespoons
- Salt, 0.25 teaspoon
- Black Pepper, 0.25 teaspoon
- Xanthan Gum, 0.25 Teaspoon (optional)
- Honey (1 tsp..) or 1 packet of Truvia (Stevia) (optional)

Grill, broil or skillet cook the vegetables and lemon (or lime) until charred and soft, which takes about 10-15 minutes. When blackened, cut in halves or quarters and put in a food processor or blender. Blend together these and the remaining ingredients until it gets to the desired consistency.  The Xanthan Gum acts as a thickening agent.  A food processor with give a chunky consistency, a blender will puree. A de-seeded jalapeno will make mild salsa, whole pepper (with seeds) medium heat, 2 peppers will make extra hot.  I made this recipe primarily to put on eggs, but it adds a Mexican flair to any dish or enjoyed with chips or eaten straight from the jar with a straw or spoon :).

Yield: about 24 ounces or 1 1/2 pints.
Serving size: 1 ounce
Nutrition per serving: 1 net carbohydrate (2 total), 1 g fat, 18 calories

Recipe by Gus Koerner with the input of Alton Brown and Bobby Flay, March 2020.

Wednesday, February 5, 2020

My Response To A Friend Asking About Keto


I’m glad you asked about the keto diet!  I’ll save you the story of me getting on it to another time.

These are my primary go-to sources for help with my diet:

Dr. Ken Berry, MD – Has a real practical approach to the diet.

Thomas DeLauer – A keto celebrity who is very technical, and prescribes “clean” keto and supplements a lot. He is more commercial and has sponsors he must promote, but he’s good.

Dr. Jason Fung – I have mostly listened to his stuff on intermittent fasting, which I am a fan of. I like to regularly do a 16/8 fast. It helps speed my weight loss and makes me feel better.

Health Coach Kait – She is mostly a carnivore diet person, but carnivore is also low-carb, so her stuff is helpful. She’s interesting to watch.

Carb Manager – A free web based tool with phone app

There are others like it, such as MyFitnessPal but Carb Manager really works for me and my wife.  I also use MapMyWalk to track my exercise, but I lost 40 lbs. before I ever started exercising.

You may have to learn a new vocabulary.  I have learned the following words since I started:

Ketogenic (Keto)
The difference between Keto and Atkins diets

Dietary ketosis
Diabetic Ketoacidosis (DKA)
Fat Adapted
Nutritional Macros – Carbs/Fat/Protein ratios
Dirty verses Clean Keto
Hidden carbohydrates – the enemy
Blood Glucose levels
Blood/Urine Ketone levels and how to measure them
Glucose-Ketone Index – GKI
Intermittent Fasting verses OMAD (One Meal A Day)
Calculating macros for you -
Buying groceries and eating low carb on a budget
Using sugar substitutes – do’s and don’ts
Helpful dietary supplements for the ketogenic diet

I hope this helps.  Ask me about any of it, and I’ll help you if I can.  Back in Aug. I knew very little about any of this, but I’ve learned.