Southern Keto

by Natasha Newton

  I know you may be thinking to yourself, Well, yes, this all sounds good, but how do you get to that place? I’ve had many people ask me that very question. I wish I had a magic answer. You have to find your motivation. For me, I got to a point of desperation. I was so exhausted and desperate for change—for lasting change! I was so tired of being sick and tired and of being on the roller coaster of food addiction. Like I said, I’m not perfect, but the difference now is that I have developed some coping mechanisms. I used to think that if I had a bad day, it was over. Now, if I have a bad day, I let it be just that—a bad day. I don’t let it carry over into several consecutive bad days, weeks, or even months.

  SEEK SUPPORT—AND BE SUPPORTIVE OF OTHERS

  Developing a strong support system is very important. I am thankful for my husband, family, and friends who have supported me unconditionally through my highs and lows. I know that not everyone gets this kind of support at home. Sometimes you have to look elsewhere for it. Online keto communities such as those found on Instagram, Facebook, and Reddit became a huge source of inspiration for me and many others. I am thankful for the connections I have made with people who get it—people who have been through the same kinds of struggles and are still going through them.

  When it comes to the people you live with, sometimes you have to lead by example. You can’t change them overnight if they aren’t interested in change. At first, my husband wasn’t interested in changing how he ate. He supported me in the ways that he could, but he didn’t want to make changes for himself. When I finally decided to fully commit, things changed for me, not just physically but also mentally. I became stronger and more focused. I think my family and friends could see that. People in my life started making changes, too—not because I asked them to, but because they could see the differences in me and wanted to experience that kind of change for themselves. My husband started his keto journey in June 2015. It wasn’t always easy for him. There were a lot of moments when he almost quit, but he hung in there and has found success in both losing weight and improving his health markers!

  Eating and Cooking Keto

  On the opposite page is a basic grocery list of the foods that I often buy. It serves to show you just how many food choices you have on keto. It doesn’t have to be complicated! I live in a rural area, and most of these items are easy for me to find.

  Keto allowable foods

  MEATS & EGGS

  Beef (all cuts)

  Lamb

  Pork (chops, roast,

  and tenderloin)

  Venison

  Chicken (all cuts)

  Turkey

  Fish and shellfish

  Bacon

  Deli meats (uncured)

  Hotdogs (uncured)

  Pepperoni (uncured)

  Salami (uncured)

  Sausage (uncured)

  Canned chicken breast

  Canned pink salmon

  Canned tuna

  Eggs

  VEGGIES

  (fresh & frozen)

  Artichokes

  Asparagus

  Baby spinach

  Bell peppers

  Braising greens, such as collards, kale, and Swiss chard

  Broccoli

  Brussels sprouts

  Cabbage

  Cauliflower

  Celery

  Cucumbers

  Eggplant

  Garlic

  Green beans

  Green onions (aka scallions)

  Hot peppers

  Jalapeños

  Lettuce

  Mushrooms

  Onions (red, white, and yellow)

  Radishes

  Rhubarb

  Salad greens

  Spaghetti squash

  Yellow squash

  Zucchini

  HIGH-QUALITY FATS & OILS

  (see here and here)

  FRUITS & BERRIES

  Avocados

  Blackberries

  Blueberries

  Lemons

  Limes

  Raspberries

  Strawberries

  Tomatoes

  NUTS, SEEDS, & NUT BUTTERS

  Almonds

  Cashews

  Hazelnuts

  Macadamia nuts

  Peanuts

  Pecans

  Pistachios

  Shelled sunflower seeds

  Walnuts

  Natural almond butter (unsalted and unsweetened)

  Natural peanut butter (unsalted and unsweetened)

  DAIRY

  Butter

  Cheese (full fat)

  Cream cheese

  Heavy cream

  Sour cream

  MISCELLANEOUS

  Broth

  Dill relish (no sugar added)

  Ketchup (no sugar added)

  Mayonnaise

  Nondairy milks (see here)

  Salad dressings (full-fat, low-carb, and without added sugars)

  Olives

  Parmesan cheese crisps (see “A few of my favorite products,” here)

  Pickles (no sugar added)

  Pork rinds

  Ketogenic flours (see here)

  Unsweetened coconut flakes and shredded coconut

  KETOGENIC SEASONINGS & FLAVORINGS

  Herbs, fresh and dried

  Ketogenic sweeteners (see here)

  Natural flavor extracts (see here)

  Salt, all flavors and textures (pink Himalayan salt is the type I use most)

  Spices

  My keto pantry

  Let’s face it: on a keto lifestyle, you need certain pantry items in order to make foods that keep you from getting bored and help you stay on track. These are the necessities that I always keep on hand for keto cooking and baking. If they are hard to find in your area, don’t worry, because most of these items can be ordered online. Amazon and Netrition have competitive prices. I usually check several sites to make sure I’m getting the best deal. Many of these foods are shelf-stable items. Some are frozen or refrigerated.

  Almond flour—Finely ground blanched almond flour is my favorite and most-used flour for low-carb baking. I often purchase it in bulk.

  Coconut flour—Coconut flour doesn’t work the same way as almond flour; it is very absorbent and needs more liquid. It is a little tricky to get used to but is great for low-carb baking. It’s frequently used by people who have nut allergies. It absorbs moisture, so it’s best stored in an airtight container. I store mine at room temperature.

  Chia seeds—Chia is a superfood that is packed with antioxidants, fiber, and fat. The seeds can be used in foods and drinks. My personal favorite use for chia seeds is pudding! See my recipe on here.

  Golden flaxseed meal—Flaxseed meal adds texture to ketogenic baked goods such as Skillet Cornbread (here). I prefer the golden variety because it is more visually appealing and tastes better. It’s also rich in omega-3 fatty acids and fiber.

  Oat fiber—Not to be confused with oat flour, oat fiber has zero carbs and adds a nice texture and flavor to certain low-carb baked goods, such as zucchini bread (find my recipe on here). I use Trim Healthy Momma brand.

  Psyllium husks—These are used in low-carb and gluten-free baking to add a breadlike texture. I use Indus Organics brand.

  Xanthan gum—Not absolutely necessary but great to have. You can use it to thicken sauces and soups or as a binder to give low-carb baked goods elasticity and volume so that they more closely resemble conventional baked goods. Sometimes I even use it in blended protein shakes and milkshakes to thicken them and improve the texture. It takes only a tiny amount, so use it sparingly.

  Flavor extracts—Extracts can give foods and drinks the flavors of higher-carb foods without the added carbs. You need only a very small amount. Some of my favorite flavors are vanilla, sweet corn, maple, orange, and coconut. Of course, my most-used extract is vanilla. Search for extracts that are pure and naturally flavored, without added sugars.

  Nondairy milks—There are many uses for unsweetened nonda
iry milks such as almond milk and full-fat coconut milk on a keto diet. They are often used as a replacement for dairy milk in recipes or as a creamer for coffee.

  Frozen riced cauliflower—You will need a convenient keto replacement for high-carb sides. This is my go-to choice for ease of use. See “Low-carb swaps” on here for more ideas.

  Unflavored collagen peptides—Collagen is good blended into coffee and smoothies. There are health benefits to using a good grass-fed collagen, including improvements in skin, hair, nails, and joints.

  Oils and fats

  Keto is a high-fat way of eating, so it’s important to use good-quality fats and oils.

  Bacon drippings (aka bacon fat or grease) are wonderful for frying and add a unique depth of flavor to whatever you are cooking. It even makes a great salad dressing! Anytime you make bacon, drain the grease and save it. You can keep it on the counter like my grandma did, but it goes rancid much faster than if it is stored in an airtight container in the refrigerator, where it will keep for up to six months.

  Butter has so many uses in a ketogenic lifestyle—everything from coffee to frying eggs. Not all butters are created equal, although I used to think so. Grass-fed butter is best. Kerrygold brand grass-fed butter is my favorite for its quality and flavor. Note that I use salted butter in the recipes in this book. If you prefer to use unsalted butter, you may need to increase the amount of salt called for in the recipes just slightly.

  Ghee, a kind of clarified butter, can be a good option for those who are sensitive to dairy and lactose. It has a high smoke point, making it a good choice for frying.

  Lard has a neutral flavor and a high smoke point, which makes it good for frying. Look for non-hydrogenated lard. It is a traditional Southern cooking and baking fat, used for everything from fried chicken to biscuits.

  Avocado oil has a mild flavor with a high smoke point of up to 450°F. I frequently use it for deep-frying.

  Coconut oil has a high smoke point that makes it good for frying, but its coconut flavor makes it less favorable for some recipes.

  Extra-virgin olive oil is useful for roasting vegetables and for salad dressings. It is not a great choice for frying because of its lower smoke point.

  MCT oil is a good way to add healthy fat to your ketogenic diet. Medium-chain triglycerides (MCTs) are naturally occurring fatty acids in coconut oil. MCT oil is flavorless and can be added to coffee, smoothies, and salad dressings.

  DEEP-FRYING TIPS

  For frying, you can use a deep-fryer or a large, deep, heavy pot. I use a 6-quart Dutch oven. It helps maintain the temperature of the oil and cooks foods evenly, and the depth of the pot helps keep messes to a minimum.

  When choosing oils for deep-frying, it is essential to use an oil with a high smoke point. Above you can read more about different oils.

  It’s important to maintain a consistent temperature when deep-frying. If the temperature of the oil is too low, the food will absorb the oil and become soggy instead of crispy. I use a candy thermometer to monitor and maintain a consistent temperature. Adding too much food to the oil at one time will lower the temperature quickly; that is why many recipes call for deep-frying foods in batches so as not to overcrowd the pot. When frying food in batches, make sure that the oil has returned to the ideal temperature before adding the next batch of food.

  Foods should be completely submerged in oil when frying. That is why I give the quantity of oil to be used in inches rather than listing a volume amount in the ingredient list. This ensures the correct depth of oil for the food being fried, regardless of the diameter of the pot used.

  It’s important not to overfill the pot with oil so as to avoid a grease fire; a good general rule is never to fill a pot more than halfway full. Watch the oil throughout the entire cooking process; never walk away from hot oil.

  You could use a fresh batch of oil every time, but keto-friendly oils are expensive. Oil used for frying can be reused as long as it’s stored properly. Allow the oil to cool completely. Use a fine-mesh strainer to strain the oil into a container with a lid; a glass jar works well. Store the oil in a cool, dry place. (It does not have to be refrigerated.) If the oil looks cloudy or has a bad smell, it’s time to discard it.

  Sweeteners

  Not all sugar-free sweeteners are created equal. It’s important to look for natural sweeteners with a low glycemic index (GI), meaning that they do not raise blood sugar. Stay away from artificial sweeteners, which may actually increase blood glucose levels and can cause stomach irritability in some people. Avoid sweetener packets, as most contain carbs and dextrose.

  BETTER SWEETENERS WITH A LOW GI

  These are the keto-friendly sweeteners that I recommend:

  • Erythritol and erythritol blends—granular and confectioners’-style. You can grind granular erythritol to make powdered.

  • Monk fruit and monk fruit blended with erythritol

  • Stevia—liquid and powdered

  • Xylitol—A fine low-GI choice for a ketogenic lifestyle, but I avoid it because it can be hazardous to pets if ingested.

  LESS-DESIRABLE SWEETENERS

  These artificial sweeteners are known to have unpleasant or dangerous side effects and raise blood sugar in some people. Maltitol, for instance, has been found to cause headaches and stomach irritability.

  • Aspartame

  • Maltitol

  • Saccharin

  • Sucralose

  Where I shop and what I buy

  I live in a small town, so I understand the challenges that some people face in finding popular keto foods locally. I shop at my local grocery stores weekly. Then, at least once a month, I make a trip to a larger town over an hour away to shop at stores like Aldi, Costco, and Trader Joe’s. I load my car with coolers filled with ice. Stocking up on my favorite and most-used products is worth the extra effort.

  ALDI

  Bacon

  Butter

  Eggs

  Heavy cream

  Nuts and seeds

  Oils

  Organic apple cider vinegar

  Organic produce—selection varies seasonally

  Pepperoni

  Pork rinds

  Prosciutto

  Salami

  Sausage

  Sour cream

  Specialty cheeses—hard and sliced

  Uncured nitrate-free lunch meats

  COSTCO

  Almond flour

  Avocado oil

  Avocados

  Bacon

  Berries

  Bulk spices

  Canned chicken breast

  Canned sardines

  Canned tuna

  Cheeses—hard and sliced

  Chicken breasts

  Chicken wings

  Coconut oil

  Coffee

  Eggs

  English cucumbers

  Extra-virgin olive oil

  Frozen broccoli florets

  Frozen riced cauliflower

  Green nonstarchy vegetables

  Ground beef

  Guacamole in single-serving cups

  Hamburgers

  Hard-boiled eggs

  Heavy cream

  Kerrygold butter