(Family Features) For many looking to make healthy dietary changes, weight loss is a primary concern. Because the Dietary Guidelines for Americans recommend 45-65% of daily calories come from carbohydrates, an eating plan like the ketogenic diet (or keto, for short), which involves consuming a low amount of carbs and replacing them with healthy fats, can be a popular choice for achieving weight loss goals.
Replacing carb intake with fat can put your body in a metabolic state called ketosis, which makes you more efficient at burning fat for energy. The keto diet can also help reduce blood sugar and insulin levels and lower risk for certain diseases.
Those following the keto eating plan typically significantly reduce or avoid consuming bread, pasta, rice and baked goods, which are all traditionally high in carbohydrates. However, Toufayan Bakeries introduced a line of keto-friendly wraps, pitas and flatbreads that are high in fiber and protein while containing no sugar and being lower in carbs than traditional bread.
“We take great pride in baking our family’s favorite breads for families across the U.S.,” said Karen Toufayan, VP of marketing for Toufayan. “Across the country, people following the keto diet have been missing their favorite bread products. We are thrilled to introduce Toufayan’s first line of keto-friendly breads and hope they love them as much as we do.”
Try serving these satisfyingly light solutions as the base ingredients in these delicious recipes for a Keto Egg and Sausage Flatbread or Keto Enchilada Quesadilla from chef George Duran.
Find more recipes to support a ketogenic eating plan at Toufayan.com.
Keto Enchilada Quesadilla
Recipe courtesy of chef George Duran
Yield: 1 quesadilla
- Rotisserie chicken, pulled and chopped
- enchilada Sauce
- olive oil
- Toufayan Bakeries Keto Wraps
- Tex-Mex cheese, grated
- jarred or fresh jalapenos, thinly sliced
- cilantro, chopped
- salsa, for serving
- In bowl, mix pulled chicken and enchilada sauce until fully covered. Set aside.
- Spray or brush olive on both sides of keto wrap and place on nonstick pan or skillet over medium heat. Once wrap is heated on one side, flip and heavily top entire wrap with grated cheese. Allow cheese to melt then disperse chicken mixture, sliced jalapenos and chopped cilantro on half of wrap. Fold wrap over ingredients and cook until quesadilla is golden brown on both sides.
- Cut into three triangles and serve with salsa.
Keto Egg and Sausage Flatbread
Yield: 1 flatbread
- 1 Toufayan Keto Flatbread
- 1/4 cup shredded mozzarella cheese
- 2 cooked sausage links (approximately 2 ounces each), cut into pieces
- 1/4 cup thinly sliced red bell pepper
- 1 large egg
- 1 tablespoon fresh chives
- salt, to taste
- pepper, to taste
- Preheat oven to broil.
- On foil-lined baking sheet, place flatbread and top with mozzarella cheese; add sausage pieces and bell pepper.
- Crack egg in center of flatbread and broil 5-8 minutes, or until egg is cooked to desired firmness.
- Remove from oven and top with chives.
- Season with salt and pepper, to taste, and serve.
Nutritional information per serving (1 flatbread): 435 calories; 29.1 g protein; 25.6 g fat; 8.6 net carbs.
Easy Meals That Go Anywhere
(Family Features) Once again, you’re in a rush to pick up one child from soccer practice and take the other one to dance class — you have to feed them something, but there’s no time to eat at home. What do you do? Forget fast food. Everything you need for something quick, delicious and portable could be in your kitchen already.
In just minutes, you can wrap up an easy meal for your dashboard dining experience using tortillas. They’re versatile, with recipes that go beyond traditional Mexican fare. They’re so handy, in fact, that they’re outsold in the U.S. only by fresh breads, and they outsell bagels two to one. Most tortillas are made from either corn or flour, but they come in a variety of flavors and sizes, as well as fat free, heart healthy, low carb, whole wheat and multi-grain versions. And moms will appreciate that corn tortillas are naturally low fat and a good source of fiber.
Wrapping up favorite ingredients inside a tortilla is a simple way to make breakfast, lunch or dinner a moveable feast the whole family can enjoy anywhere.
To help busy moms, Mission Foods, the makers of Mission Tortillas, has tips and recipes for healthy, easy-to-travel meals.
On-the-Go Meal Ideas
- Breakfast — Breakfast burritos with eggs, ham, cheese & salsa start the day off right.
- Lunch — Turkey, Red Delicious apple and cottage cheese wraps make lunch at the office a real treat.
- Dinner — Kids love quesadillas. Dress up the basic chicken quesadilla with avocado and mushrooms.
For more easy-to-make, easy-to-take recipes, visit www.missionmenus.com.
Low Carb Stromboli Wraps
Cook Time: 15 minutes
Prep Time: 12 minutes
- 4 Mission Carb Balance 8-inch Soft Taco Size Flour Tortillas
- 1/3 cup butter or margarine, softened
- 6 tablespoons Parmesan cheese, shredded
- 4 ounces provolone cheese, thinly sliced
- 4 ounces salami, thinly sliced
- 4 ounces ham thinly, sliced
- 1/2 cup (4-ounce jar) roasted red bell peppers, rinsed and cut into strips
- 4 ounces mozzarella cheese, shredded
- Marinara or pizza sauce, heated
- Heat oven to 400°F.
- Lightly spread one side of each tortilla with softened butter; sprinkle with 1 tablespoon Parmesan. Arrange one fourth each of provolone, salami, ham and roasted peppers over center of tortillas, leaving border around edges. Sprinkle with one fourth of the mozzarella.
- Fold up “wrap fashion.” Place seam side down on nonstick baking sheet. Brush with remaining butter; sprinkle with remaining Parmesan.
- Bake 12 to 15 minutes or until golden brown. Slice each stromboli in half on the diagonal. Serve with marinara or pizza sauce, if desired.
Prep Time: 5 minutes
Cook Time: 12 minutes
- 4 Mission Sundried Tomato Basil Wraps
- 3/4 cup prepared marinara sauce
- 2 cups shredded mozzarella cheese
- 1 cup thinly sliced pepperoni rounds (approximately 72 slices)
- Evenly spread 3 tablespoons marinara on each wrap.
- Sprinkle 1/2 cup mozzarella evenly over marinara sauce on each wrap.
- Layer 1/4 cup (about 18 slices) pepperoni over shredded cheese on each wrap.
- Fold each wrap in half, forming a half moon.
- Heat 10-inch non-stick skillet over medium heat and lightly spray with non-stick spray.
- Place two pizzadillas in skillet and cook for 3 minutes on each side until crisp and golden brown. Remove and reserve hot. Repeat for other pizzadillas.
- Cut each pizzadilla into quarters and serve one full sliced portion to each person.
Cheeseburger Soft Tacos
Prep Time: 10 minutes
Cook Time: 10 minutes
- 4 Mission 6-inch Fajita Flour Tortillas
- 1 pound lean ground sirloin
- Salt to taste
- Pepper to taste
- 1 cup shredded sharp cheddar cheese or 4 ounces sliced
- 1 red tomato, cut into 1/4-inch slices (4 total slices)
- 2 small green leaf lettuce leaves
- 1 large red onion, sliced into 1/4-inch slices, then pulled into rings
- 12 dill pickle slices
- Separate ground beef into 4 equal parts (4 ounces each); form each part into 4 thin half moon shape patties. Try to shape each patty to fill half of a tortilla.
- Heat a 10-inch non-stick skillet (or use a square, deep walled non-stick electric skillet) over medium high heat.
- Season each hamburger patty with salt and pepper and cook for 3 minutes a side or to desired temperature.
- Near the end of desired cooking time, evenly sprinkle each patty with 1/4 cup cheddar cheese and allow the cheese to melt. Remove cheeseburgers and reserve hot.
- Warm tortillas in microwave for 10 seconds.
- For 1 serving: place a hot cheeseburger on one half of a warmed tortilla and top with 1 tomato slice, 1 lettuce leaf, onion rings and 3 pickle slices. Fold the tortilla in half and serve.
Source: Mission Foods
(Family Features) The holiday season evokes thoughts of delicious, hearty and festive meals. Whether planning a family feast or flitting among gatherings, you may find it harder than ever to maintain a healthy lifestyle and keep your weight management goals on track. However, with the right approach, you can still enjoy many of your holiday favorites and serve foods your guests will appreciate as much as your waistline does. The key is managing your carbohydrate and sugar intake.
If you’re looking to lose or maintain weight, you know the importance of relying on a lifestyle with proven results – without feeling deprived. A low carb approach is backed by more than 80 scientific studies and still allows you to enjoy a wide variety of delicious foods. When you control your carbohydrate intake, you start burning stored fat as your fuel source instead of carbohydrates. A long-term, well-balanced, low carb eating plan such as Atkins encourages reduced levels of refined carbohydrates and added sugars, while optimizing levels of protein, high fiber carbohydrates, fruits, vegetables and healthy fats.
This wide range of foods makes it easy to find delicious ways to celebrate the holidays without feeling restricted. Colette Heimowitz, vice president of nutrition and education at Atkins Nutritionals, Inc., offers several tips to help stay on track this season:
- Leading up to the big meal or holiday party, snack on proteins that contain healthy fats such as nuts or grab some cubes of cheese.
- When crafting a holiday menu, identify a savory main dish that offers a healthy serving of protein, such as this Low Carb Cranberry-Ginger Pork Roast. Finish off the meal with a Low Carb Pumpkin Pecan Cheesecake, and you and your taste buds will be very satisfied.
- When alcoholic beverages are being served, confine yourself to a glass (or two at most) of wine or one glass of spirits. Just be sure to have your spirits with club soda and a slice of lemon or lime, or a mixer made without sugar. And make sure to drink plenty of water to stay hydrated.
Low Carb Cranberry-Ginger Pork Roast
Prep time: 5 minutes
Cook time: 8 hours
- Cooking oil
- 2 pounds pork chops or roast (center rib, bone-in)
- 1/4 teaspoon salt, plus additional for seasoning
- 1/8 teaspoon freshly ground black pepper, plus additional for seasoning
- 1/2 chipotle pepper in adobo sauce
- 1/2 cup cranberries
- 1/8 cup sugar-free maple syrup
- 1 teaspoon freshly grated ginger
- 1/2 cup chicken broth, bouillon or consomme
- 1/2 cup (4 ounces) water
- 1/8 teaspoon guar gum or xanthan gum
- 1 tablespoon unsalted butter stick (optional)
- Prepare skillet with small amount of oil over medium-high heat. Season chops or roast with salt and pepper then place into skillet and brown each side for about 1 minute, 4 minutes total, to help seal in moisture and give it color. Set aside on plate to cool slightly.
- Finely dice chipotle pepper and chop cranberries, if desired.
- In small bowl, combine syrup, diced chipotle, ginger, 1/4 teaspoon salt and 1/8 teaspoon pepper. Rub mixture onto roast then place it into slow cooker. Add cranberries and pour chicken broth down side of pan (avoiding rinsing rub from roast).
- Cover and cook on low 8-10 hours.
- Remove roast and set on serving platter covered with tent of aluminum foil; reserving liquid.
- Keep slow cooker on low and add water and guar gum or xanthan gum to reserved mixture, whisking to combine. Continue to cook on low heat until sauce thickens slightly. Once thick, enrich sauce, if desired, with butter, adding additional salt and pepper, to taste.
- Serve sauce over pork roast.
Tip: While it is not necessary to chop cranberries (they will break down while cooking), chopping them makes sauce smoother.
Low Carb Browned Pumpkin with Maple and Sage
Prep time: 10 minutes
Cook time: 15 minutes
- 1/2 tablespoon unsalted butter stick
- 1/2 pound pumpkin
- 1/8 cup chopped shallots
- freshly ground black pepper
- 1/4 cup bouillon vegetable broth
- 1/16 cup sugar-free maple syrup
- 1/8 teaspoon sage, ground
- In medium skillet over medium-high heat, heat butter. Cube pumpkin into 3/4-inch chunks.
- Add pumpkin and shallots to pan; season with salt and pepper. Saute until pumpkin is lightly browned and shallots are translucent, approximately 5-6 minutes.
- Turn heat to low, add vegetable broth and simmer, covered, 8-10 minutes until pumpkin is tender.
- Add maple syrup and sage, tossing to combine. Serve immediately.
Tip: Use fresh sage (7-8 leaves), if possible.
Low Carb Pumpkin Pecan Cheesecake
Prep time: 25 minutes
Cook time: 50 minutes
- 2/3 cup halved pecan nuts
- 2/3 cup sucralose-based sweetener (sugar substitute), plus 1 tablespoon
- 1/4 teaspoon cinnamon
- 3/4 tablespoon unsalted butter stick
- 1/2 large egg white
- 9 2/3 ounces cream cheese
- 1/2 cup heavy whipping cream
- 6 ounces canned pumpkin, without salt
- 1/2 teaspoon vanilla extract
- 1/2 teaspoon pumpkin pie spice
- 1 1/4 large eggs
- To make crust: Heat oven to 350° F.
- In food processor, combine pecans, 1 tablespoon sugar substitute and cinnamon. Process until finely ground. Toss with butter and egg white; press onto bottom of 9-inch springform pan, rounding up to cover pan seam. Bake until golden and set, 8-10 minutes. Cool completely on wire rack.
- To make filling: Reduce oven heat to 325° F.
- In large bowl, combine cream cheese, 2/3 cup sugar substitute and cream. With electric mixer at medium speed, beat until smooth. Add pumpkin puree, vanilla and pumpkin pie spice, mixing to combine. Beat in eggs, one at a time, until just combined.
- Pour batter over crust. Bake until just set, 45-50 minutes. Turn off oven and let stand 10 minutes; transfer to wire rack and cool completely.
- Cover and refrigerate until chilled, 4 hours or overnight. Slice and serve.
Photos courtesy of Getty Images