October 6, 2018 Meeting Recap

We had 5 Ketonians attend the October 6, 2018 meetup held at the North Regional Library in Minneapolis, MN. Thanks to Ro and Mary Jo for volunteering to run this meeting.

Announcements

Next Meetups will be:

  • November 3 - Plymouth Library in the Plymouth Meeting Room

  • December 1 - North Regional Library in the south half of the North Regional Meeting Room.

Mini-Ketofest updates:

  • We have a date: Saturday April 20th. That is Easter weekend, so we may want to change that.

  • Application has been submitted and updated.

  • Maria Emmerich has agreed to speak

  • Couple with a child cannot metabolize glucose have agreed to come and speak. They have been working Mayo on this disease treatment. Has podcasts and works directly with Dominic D’Agostino and Rick Rubin. Mary Jo has been discussing with Dennis St. Martin about connecting with our group. He had someone from Costco come to an event, we may want to explore that option.

  • Dr Michelle Christensen - talked about inviting her to mini-Ketofest.

Treats

Amy shared the Cinnamon Keto Muffins recipe

  • Ingredients:

    • 2 cups Almond Flour

    • 2 large Eggs

    • 1 cup Heavy Whipping Cream

    • 1/3 cup Swerve Granular Sweetener

    • 1/2 tsp Baking Powder

    • 1 drop Cinnamon Bark Essential Oil (or your own cinnamon spices)

    • 1/4 cup Kerrygold Butter or ghee, melted

  • Instructions:

    • Whisk the eggs and add the Cinnamon Bark oil, melted butter and whipping cream - mixing well. Combine with the other ingredients and whisk until smooth. Pour into muffin cups (we use these silicone liners), bake at 350 degrees for 22-26 minutes. Makes 12 muffins.

    • They work out to about 1 net carb. But put your specific brands into your Keto app and see what the carb count is per muffin.

Ro brought Chocolate Flourless Cake from Keto Made Easy cookbook.

  • Cake Ingredients:

    • 5 ounces unsweetened baking chocolate (100% cacao)

    • 1/2 cup (1 stick) plus 2 TBS unsalted butter

    • 5 large eggs

    • 1 cup powdered erythritol (I used Allulose)

    • 1/2 cup cocoa powder

    • 1/2 tsp baking powder

  • Cake Instructions:

    • Preheat oven to 350 degrees and grease a 9-inch spring form pan with coconut oil spray.

    • Put the chocolate and butter in the small microwave-safe brown and microwave for 30 seconds. Stir and microwave for another 30 seconds, then stir again. If the chocolate is not fully melted, continue to microwave in 20-30 second intervals, stirring after each interval. Set aside.

    • Crack the eggs into a large bowl and mix with a hand mixer until frothy. Slowly pour in melted chocolate as you keep mixing. Set aside.

    • Put the sweetener, cocoa powder and baking powder in a small bowl and combine using a fork. In 2 batches, add the dry mixture to the wet mixture and combine using the mixer until you have a thick batter.

    • Pour the batter into the greased spring form pan and bake for 40 minutes or until a toothpick inserted in the center of the cake comes out clean. Allow to rest in the pan for 15 minutes prior to cutting and serving. To serve, run a knife around the edges to loosen the cake, then remove the rim of the spring form pan and cut into 8 slices.

    • Store leftover cake in a sealed container for up to a week.

  • Whip Cream Ingredients:

    • 1 pint heavy whipping cream

    • Vanilla to taste (I used about 1-2 TBS)

    • Sweetener to taste (I used ~1/2 cup Allulose)

  • Whip Cream Instructions:

    • Add all cream into a large brown. Use a hand mixer and mix until whip cream consistency is to your liking.

    • Add vanilla and sweetener to taste mixing again with hand mixer until well combined.

Main Topic / Additional Discussion

Ro shared her story.

Main Topic - Fasting Tips, or Things to take your mind off eating while fasting:

Other Items mentioned over the course of the meeting were:

  • Cooking Keto with Kristi Sullivan -has a YouTube channel and a Book “Keto Living Day by Day”, includes recipes, 28 day challenge

    • Good day by day motivations included in her book and program

Mike brought-up the recent low-carb study. Discussion around how that study was conducted and the fact that it’s not actually a low carb diet. Group agrees headlines are not reliable and often times newsrooms are going for the catch title and not verifying the data behind the study.

Next Meetup

  • Date and Location - November 3 at Plymouth Library in Plymouth

  • Keto Story - Amy

  • Recipe Walk Through - Mary Jo will share a bone broth recipe

  • Main Topic - How do we talk about Keto with people who don’t agree with Keto approach? Or how do you explain Keto to those are are asking? How do you avoid being an annoying? Where do you stop and leave them to try?