Zara Elby - Keto Pasta: Quick and Easy Keto Noodle and Low Carb Pasta and Sauce Recipes, Designed to Promote Weight Loss and a Healthy Lifestyle!

Ketogenic
PASTA

Quick and easy keto noodle and low carb pasta and sauce recipes, designed to promote weight loss and a healthy lifestyle!

Zara Elby

Copyright 2019 by Zara Elby All rights reserved.

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Table of Contents

Chapter 1:

Introduction to a Ketogenic Diet

The ketogenic diet, also known as keto, is a low-carb, high-fat diet that has been very popular over the last few years. The basic understanding of keto is that your body has no carbohydrates to use for fuel, so it has to look elsewhere for energy. Fats dont touch your insulin levels, but carbohydrates spike them up for fast energy and causes your body to store the fat. When you drastically reduce your carbohydrate intake, and up your fat intake, your body goes into a metabolic state called ketosis. While you are in ketosis, your body burns fat for fuel and the fats you eat dont get stored. People all over the world use this diet to lose weight and improve their health.

What are the benefits of a Ketogenic Diet?

Many people have been terrified of fats for years, thinking it would cause them to gain weight or have health problems. Thankfully, more than 20 scientific studies have debunked those theories. One study concluded that people lost around 2-3 times more weight on a ketogenic diet than the ones who were eating low-fat foods and calorie counting. When your body is in ketosis your liver turns fat into ketones which provide energy to your brain. Fats and proteins keep you fuller for longer and the excess ketones provide more energy for your brain, encouraging you to move more.

It takes about 3 days for your body to go into ketosis once you start a ketogenic diet. If you fall off the wagon and eat a high-carb meal, your body will take 3 days to go back into ketosis which will slow your fat-loss down. This idea, as well as the absence of hunger, reduces the possibility of binge eating in participants.

Weight loss is not the only benefit of a ketogenic diet. It can help improve diabetes, cancer, Alzheimers disease, acne, epilepsy, and more health problems. Studies have shown that diabetic people who follow a ketogenic diet need less insulin and some even have been able to stop using medication altogether. Ketosis helps slow down tumor growth for certain cancer types, decrease risk factors for heart disease, and the lack of sugar helps improve hair and skin.

What can you eat on a Ketogenic Diet?

You should eliminate all processed foods and all carbohydrates except for low-carb veggies. No carbohydrates mean no soda or sugary drinks or foods, minimal fruit, beans, legumes, starchy vegetables like potatoes or alcohol. While no grains are allowed, which means no pasta, you can always make substitutes like the recipes we have in this book. Your diet should be made of the following foods:

How can pasta be Ketogenic?

If you were unfamiliar with the ketogenic diet before this book, you must be very confused about the title. How can one follow a ketogenic diet where wheat and grains are not allowed and still have pasta? Traditional pasta is definitely off limits but that doesnt mean you cant make a substitute that is just as delicious without throwing yourself out of ketosis. Keto pasta is made from non-traditional ingredients like almond or other nut flours, psyllium husk, xanthan gum, and even protein powder. You can try all the different delicious recipes in this book and decide which one curbs your pasta craving the best. Pair the pasta dough recipes with a variety of sauces to create the best ketogenic pasta dishes.

Chapter 2:

Ketogenic Pasta Dough Recipes

FRIED GNOCCHI

Serves: 4

Nutritional Information (per serving):

Fat: 15.9g

Carbohydrates: 12.6g

Protein: 8.8g

INGREDIENTS:

• 1 cup almond flour
• 3 1/2 tbsp coconut flour
• 2 tsp xanthan gum
• 1/4 tsp kosher salt
• 1 tbsp apple cider vinegar
• 1 egg
• 2-5 tsp of water
• 1/4 cup butter
• 2 tbsp olive oil
• 3-5 garlic cloves

DIRECTIONS:

1. In a food processor, mix almond flour, coconut flour, salt, and xanthan gum until theyre well mixed.
2. While the food processor is running, pour in the apple cider vinegar.
3. Beat the egg slightly in a separate bowl
4. Once the vinegar is distributed evenly, add the egg.
5. Add one teaspoon of water at a time until the dough turns into a smooth, slightly sticky ball.
6. Wrap the dough in plastic wrap and knead it with the plastic still wrapped around it.
7. Let the dough rest in the refrigerator for about 30 minutes (can be stored in the fridge for up to 5 days.)

TO SHAPE:

1. Cut the dough into 4 pieces.
2. Roll each piece into even-sized thin logs.
3. Slice off gnocchi sized pieces.
4. Shape the pieces into small thick disks.

TO COOK:

1. On low heat, heat up the butter and oil in a pan until brown.
2. Add the garlic cloves when warm.
3. Once the garlic starts to brown, add the pasta in.
4. Cook until the pasta becomes slightly golden.

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