Do you eat enough fiber on the Keto Zone diet?

Using a ketogenic diet for weight loss and health means eating lots of healthy fat and avoiding carbs and sugar. But not all carbs need be avoided on a keto diet.

Fiber, which is essential for the health of your digestive system, is actually considered a carbohydrate!

This is why we measure net carbs on the Keto Zone diet. Net carbs are obtained by subtracting fiber from the total carbohydrates. Fiber is not absorbed by the body and therefore does not affect blood sugar.

Instead, fiber makes its way through the digestive system in to the colon where it is used by the probiotic bacteria in your gut. Feeding your good bacteria can improve digestion and support healthy bowel movements.

So try out this delicious and nutritious stuffed artichokes recipe today for a great way to get more keto friendly fiber in to your diet!

Ingredients

5 medium organic artichokes
4 organic/free-range eggs
1 cup blanched almond flour
1/2 cup organic olive oil
1 large organic lemon, juiced
1/2 cup organic parmesan cheese, shredded
4 organic garlic cloves, minced
1/2 teaspoon sea salt

Instructions

1. Preheat oven to 350 F.
2. Fill a large pot with water and bring to a boil over high heat.
3. While the water is heating up, use your hands to tear of the outer leaves of the artichokes.
4. Once water is boiling, place artichokes in the pot, cover, and turn heat to medium.
5. Simmer artichokes for 15 minutes.
6. Remove artichokes from water and place on paper towels to dry.
7. Once dry, cut each artichoke in half.
8. Pull the center leaves from the middle of the artichoke to get to the tough fibers called the “choke.”
9. Remove the all of the tough fibers with a knife or spoon.
10. Line a large baking sheet with parchment paper.
11. In a large mixing bowl combine 1/4 cup olive oil with the 4 eggs and beat until well combined.
12. Add in almond flour, garlic, parmesan, and sea salt.
13. Continue to mix until well combined.
14. Use remaining olive oil to drizzle each artichoke half.
15. Use a spoon to stuff each artichoke half with prepared filling.
16. Arrange artichoke halves evenly spaced on the baking sheet.
17. Place in to preheated oven and bake for 15 minutes or until the filling begins to turn golden brown.
18. Remove artichokes from oven and allow to cool for 5 minutes.
19. Serve and enjoy!

Nutrition Facts

Makes: 8 servings

Per serving:

Calories: 310 kcal

Fat: 28 g

Total Carbohydrates: 11 g

Fiber: 6 g

Net Carbs: 5 g

Protein: 9 g

Recipe adapted from ruled.me