Guest Post with

Lizzy Swick

Staff Nutritionist, MS, RD

If you’re following a ketogenic lifestyle, it’s easy to focus on one thing: fat. While this is a wonderful thing, don’t forget about all the other nutrients, antioxidants, vitamins and trace minerals that come from eating real and whole foods.

The key with ketogenic diets is that you don’t want to rely on carbohydrates as your main fuel source. It’s not that all carbohydrates are bad. You do need some. And which kinds make all the difference. Net carbohydrates will tell you what you want to know when it comes to helping you determine if what you’re about to eat supports your body in reaching ketosis. Net carbs give you the total carbohydrate amount after the carbohydrates from fiber have been subtracted. Fiber is incredibly important as it will provide healthy food for the beneficial bacteria in your microbiome and it helps to add bulk to your stool, keeping your digestion running smoothly and efficiently. We need to have healthy digestion; if things move too fast you risk losing all of these healthy nutrients. If things move too slow, you aren’t detoxifying and releasing unwanted metabolic breakdown products and environmental toxins. So choose smoothies that have a healthy dose of fiber, like the Chocolate Covered Macadamia Creemie and the Clean & Green Smoothie.

Chocolate Covered Macadamia Creemie.

For A Fat – Fueled Lifestyle

This chocolatey treat is a top choice keto friendly smoothie to have on the go or a light meal when you want something to lift your energy in a way that truly nourishes your body—as opposed to sugary drinks and carbohydrates that will leave you crashing and just craving more. Macadamia nuts make the perfect keto food because they are an excellent source of healthy monounsaturated fats but also low in protein. Choose a high-quality MCT oil for this recipe to provide your body with a readily available and easy to digest oil that will have your cells smiling (in fact, the medium-chain fatty acids in MCT oil has been shown to protect and improve brain health and mood). With higher fat and ketogenic diets, it’s important to have a healthy microbiome. The polyphenol and antioxidant-rich cacao will help to keep inflammation at bay and your gut happy. Speaking of happy, this smoothie reminds me of my favorite dessert – a chocolatey creemie I get in Vermont that’s made with real full fat cream. It’s luscious and decadent. While creemies aren’t something I’d recommend having routinely, this smoothie captures their deliciousness without compromising quality, texture or flavor. So, enjoy!

Ingredients:

Yields: about 1 1/2 cups

  • 1 cup unsweetened vanilla almond milk
  • 2 tablespoons macadamia nuts
  • 1 teaspoon MCT oil
  • 1 tablespoon coconut butter
  • 2 tablespoons chia seed
  • 1 tablespoon cacao
  • 1 serving of high-quality collagen peptides

Instructions:

Blend all ingredients in a high-speed blender until smooth, about 1 minute. Best enjoyed cold

Nutritional Analysis Per Serving (1 smoothie): Calories: 460 Fat: 41 g Protein: 10 g Carbohydrate: 22 g Fiber: 14 g Net Carbohydrate: 8 g

Pin It on Pinterest

Share This