Video

Transcript

let’s talk about some common unfriendly keto  foods and what you would do to swap them out  

with some healthier keto friendly foods all right  first one is the bun on a burger my favorite is  

using the bib butter head lettuce this one’s  really good roasted portobello mushroom top you  

can use that napa chinese cabbage is another good  one and then wraps if you’re doing some type of  

sandwich you can make your own cauliflower wraps  okay now karen my wife has an amazing recipe for  

that i put the link down below and let’s talk a  little bit more about that in a bit with another  

recipe of course white sugar you can do allulose  which i just did a video on this one is one of my  

favorites xylitol is another one i use erythritol  and monk fruit or erythritol and stevia also work  

those are good now as far as a syrup goes if you  want to use a substitute for maple syrup they have  

xylitol syrup in the past i did recommend  some other syrups but i no longer recommend  

those because they do affect your blood sugars but  pretty safe with the xylitol syrup and then let’s  

say you want a good swap for a cereal you can buy  roasted coconut chips and take slivered almonds  

berries you can put some chia seed flax  seed maybe even sunflower seeds in there  

if you want and then take organic plain whole milk  bulgarian yogurt with that that would make a great  

cereal now white flour you can use almond flour  you can also use coconut flour but it’s a little  

bit dry i think almond flour is going to be  the best option and then we get noodles okay so  

spiral cut zucchini is my favorite you can also  use spaghetti squash and also shirataki noodles  

as well now the next one is lasagna noodles  this is the one that is my favorite right here  

my wife has this recipe that is to die for  it’s lasagna it’s amazing i put the link down  

below i highly suggest if you like lasagna you  can make this the noodles in this lasagna is  

the same recipe for the cauliflower wrap so  i will link down below how to make the wrap  

and the entire lasagna dish it’s really really  good and then we have the potato which you can  

substitute for mashed cauliflower you can put a  lot of butter in there you could put some garlic  

sea salt pepper maybe some sour cream it’s really  good and for your rice substitute cauliflower  

rice i put the link down below how to make that  and pizza crust there’s many different kinds i  

still like the cauliflower slash egg slash cheese  crust so this video is just about substitutions  

and any time you tell people you can’t have  something they want it more you have to give  

them a substitute here’s a good list as a starting  point before you go if you have a question about  

a product or you’re new to keto and you want to  know how to begin keto or you’re on keto and you  

need a debug because it’s not going as smooth i  have a keto consultant standing by to help you  

this is just for the people in the US hopefully in  the future we’ll be able to answer everyone’s call  

but i put the number down below  so you can call and get some help