Keto Recipe: Turmeric Chia Pudding | Reduce Inflammation & Cravings- Thomas DeLauer
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a ketogenic diet or a low-carb diet is not about eating tons of meat or just eating tons of fat it’s about reducing inflammation and about really triggering the right components of your body to really start activating and working towards you not against you so in this recipe I’m going to break down some anti inflammatory ketogenic foods that can make up an awesome turmeric chia pudding that kills your cravings but also is still something that tastes quite good and can fit a ketogenic lifestyle so let’s get into the recipe so first things first I’m going to add one cup of almond milk just as unsweetened good old-fashioned organic almond milk that does not have carrageenan in it just so you know carrageenan is a derivative of red seaweed extract which is actually very very inflammatory believe it or not carrageenan is actually used in studies to promote and induce inflammation that’s how inflammatory it is so make sure whatever almond milk you get does not have carrageenan in it so I’m gonna do is I’m gonna start warming up this almond milk to get it up to a point where it’s steaming but not boiling once it gets to a point where it’s steaming I’m gonna reduce the heat quite a bit so once this is steaming the first thing that I want to do is I want to add a little bit of turmeric now as you know we’re all turmeric fans here but I’m adding a tablespoon and a half of turmeric this is simply acting as obviously our anti-inflammatory root no pun intended of the recipe the whole idea behind the turmeric here is to reduce that nuclear factor Kappa B which is the head honcho when it comes down to inflammation so if we could stay in a ketogenic state where we’re producing beta hydroxy butyrate and we’re already in a nice anti inflammatory State and then we add turmeric into the mix it’s like a double whammy okay so now this is steaming and has the turmeric added I’m gonna go ahead and add a couple other things I’m adding a half a teaspoon of cinnamon reason I’m using cinnamon particularly when it comes down to a ketogenic diet is it actually mimics insulin within the body what that means it’s gonna do is it’s actually going to help whatever blood sugar is floating around through your bloodstream get into the cell so it stops affecting any kind of ketogenic state or any kind of low carb state but it’s also going to promote a nice anti-inflammatory lifestyle as well simply because cinnamon has its own anti-inflammatory properties so mix that up then I’ve got just about a third of a teaspoon of ginger okay just good old ginger powder huge huge properties when it comes down to digestive inflammation when we’re talking about ginger okay there have been a lot of studies that have shown that it not only aids in digestion but there’s also one study that actually showed that it reduced knee pain in particular subjects that were experiencing chronic joint pain so we have a big big benefit there I’m gonna reduce this heat quite a bit because it’s starting to get to a point now we go okay now I’m going to add just about a 1/2 a tbsp of ghee okay the reason that I’m using ghee is because it doesn’t have the milk solids in it it doesn’t have the milk sugar so it’s not going to affect your ketogenic state and it comes down to it it’s a lot more nutrient dense than regular butter this is what’s gonna give this a nice thick flavor to it it’s gonna actually give it a little bit of richness okay then I’m going to add a little bit of stevia now I’m just gonna eyeball this but generally speaking you want to add about a teaspoon or so you can always add a little bit more if you need to now we’re gonna let this mix for about one to two minutes before we add in the next ingredient okay okay once that’s been mixed up for about a minute or two that’s when I get to add the good stuff I’m adding four tablespoons of chia seeds now before you hate on me for chia seeds let me explain a little bit of the science that goes into this yes chia seeds are an alpha linoleic acid fad which does mean that although they are an omega-3 they don’t convert entirely in the body like traditional EPA or DHA does but they are still extremely extremely healthy and extremely high in fiber and very low in omega-6 fatty acids so you don’t have the phytoestrogens that you would normally get with something like say flax for instance but the big reason that they’re in this recipe is simply because chia seeds gelatinize and when they gelatinize you get this pudding like structure this pudding like consistency that’s what’s making this literally a pudding so when we have the almond milk we have the chiyan we have the stevia and we have of course the turmeric we end up with a pudding now this is going to mix I’m going to turn the heat off and literally gonna let this sit for about 15 minutes after 15 minutes we’ve got a pudding you can put it in the fridge and you’ve got two or three servings that have practically no calories that have tons of omegas tons of anti-inflammatory benefits and of course all the goodness that’s going to keep you satiated when you’re on a low-carb diet so we’re just gonna let that sit for about 15 minutes so now it’s been about 10 or 15 minutes and this stuff is totally set up now remember I mentioned the chia seeds actually have that gelatinizing property to it well that’s exactly what we’ve got going on here and I know the color isn’t exactly what you would call appetizing but when you taste it it changes the story so right here we have a perfect chia pudding that only has about five or six grams of net carbs but has all the power of the turmeric all the power of the omegas that are not only going to help your inflammatory levels in your body but are also going to help your brain so I know it’s not the prettiest thing in the world but it’s not really the color that matters the fact is I miss pudding being in ketosis I truly miss pudding and I can’t find a single pudding out there that I can eat that won’t kick me out of ketosis so now I’ve got this I hope that you try it out I hope that you enjoy it and as always if you have any ideas for future recipe videos please make sure you comment below and let me know I’ll see you in the next video
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Keto Pudding Recipe with Turmeric: Reduce Inflammation & Fight Cravings- Thomas DeLauer…
Ingredients – 2 servings :
1 cup almond milk
1 ½ tsp turmeric powder
½ tsp ceylon cinnamon powder
⅓ tsp ginger powder
2-3 drops ghee
½ tsp stevia
4 Tbs chia seeds
Turmeric- Turmeric is a spice that has been used for thousands of years in Ayurvedic medicine. The yellow color is thanks to curcuminoids, which are responsible for many of the health benefits of turmeric.
Turmeric is a potent:
Turmeric has been shown in studies to be beneficial for:
Digestive health, including IBD, Crohn’s disease, and ulcers
Those with diabetes
Protecting against oxidative damage
Chia Seeds- Chia seeds are a great source of:
Omega-3 fatty acids
Protein (one of the few complete plant proteins)
Vitamins and minerals – high in:
Calcium, potassium, and phosphorus
Selenium, iron, and zinc
Chia seeds have been shown to:
Display anti-cancer effects
Protect brain, cardiac, and liver health
Help control diabetes
Promote digestive health
Relieve some anxiety and depression
Boost immune system
Many of these benefits are thanks to the strong anti-inflammatory and antioxidant properties of chia seeds.
Omega-3 Fatty Acids- Omega-3 fatty acids are powerful anti-inflammatory agents, and roughly 65% of the oil found in chia seeds is in the form of omega-3 fatty acids. In the Western diet we consume far too few omega-3 fatty acids, and chia seeds are a great source available to vegans and omnivores alike. Omega-3 fatty acids play a crucial role in neurological health and cardiovascular health. Combining the powerful health benefits of turmeric with the protein, fiber, and omega-3 fats in chia will help you feel full and have a well-rounded and nutritionally powerful breakfast or snack.
1. Therapeutic roles of curcumin: lessons learned from clinical trials
2. Antioxidant and anti-inflammatory properties of curcumin
3. The promising future of Chia, Salvia hispanica L.
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