Read about the keto diet but still confused as to what it is? Don’t worry; we can help you out.
The ketogenic diet, popularly known as the keto diet is low carb and high fat-based diet that has been gaining traction in the health and fitness industry as a quickfire way to lose weight without having to starve oneself or deprive oneself of most of their favorite meals.
- In the keto diet, a person is required to eat meals that are high on fat with little or no carbohydrates.
- What this does is that it leads to a shortage of glucose and sugar in the body which is the basic requirement of the body to generate energy that is needed for its daily functions.
- This leads the body to a state of ketosis where the liver ends up forming ketones or ketone bodies to meet up with the energy requirements of the body by burning fat instead of the carb.
- The primary goal for anyone who is undertaking the ketogenic diet is to reach the state of ketosis.
The Health Benefits of the Ketogenic Diet
On the health side of things, research shows that the keto diet reduces the risk of diabetes by increasing the levels of insulin in your body. It’s also shown to reduce the symptoms of epilepsy, Parkinson's disease, and even the Alzheimer's disease.
The keto diet can help stop or reduce the growth of tumors that are malignant and can lead to cancer. Therefore, many people who are conscious of their health and want to live a healthy lifestyle are often opting for a high-fat based diet like the keto diet.
In a regular keto diet, you can have all your favorite things in moderation. The only thing you have to make sure is that there are minimal amounts of carb in whatever it is that you are eating. The more fat you consume, the better it is for your body to go into and remain in the state of ketosis because that would mean your body has more fat to burn for your brain to produce and process more energy for its daily workings.
Limitations of the Keto Diet
What we should remember, however, is that too much of anything is wrong. If you ever feel that your body is uncomfortable while it is in the state of ketosis, you should immediately stop the diet and consult a doctor. You can even have cheat days at least once a week so that your body is still able to function well.
Also, more importantly, before beginning a keto diet, or any high-fat based diet, you should always consult your doctor first. This is because many people, especially those who suffer from certain diseases might not be healthy enough to take on a keto diet. Be safe, rather than sorry when it comes to something this closely related to your nutrition and health.
Why Do You Need the Keto Chilli?
However, we are all humans and sometimes have cravings, especially for the spicier things in life. In that case, we can always end up making beef chili. The only catch- it will be keto-friendly beef chili. That way not only will our cravings be sorted but we will also have not skipped out and ruined our whole diet plan.
This keto-friendly chili will also help keep us in the state of ketosis because it is high on fat and has minimal carbs in it. The ingredients used in the meal including the grass-fed ground beef, the onions, the tomatoes and everything else are all keto-friendly, and therefore this meal is a quick and easy fix to all your beef chili cravings- except without the added carbohydrates that can adversely affect your health and fitness.
If losing weight is the primary objective of the keto diet for you, then this keto chili beef is made just for you!
What are the Main Ingredients?
Now that we are talking of the keto chili, what are the ingredients needed to make this recipe? The ingredients are somewhat natural to find at your nearest store. They primarily include about one kilogram of ground beef, half an onion chopped finely, a few cloves of minced garlic as per your personal requirement.
About 30 millilitres of diced tomatoes that can be found in a can along with the liquid is to be used. A few green chilies are also be added along with Worchester sauce and chili powder. Cumin and dried oregano flakes are to be added to the mix to add flavor to the recipe. Also, to be added is sea salt, black pepper, and one bay leaf as per your taste buds.
See, easy and simple to find everything!
What are the Benefits of the Keto Chili?
So, like most other keto meals, the grass-fed beef keto chili also has its own benefits, regarding health, that adds to your meal. In this section, we'll discuss why the keto chili is beneficial to your health.
It Reduces the Chances of a Heart Condition:
The keto chili is beneficial because grass-fed beef has more conjugated linoleic acid (also known as CLA) when compared to regular grain-fed meat.
The presence of polyunsaturated fatty acids in the grass-fed ground beef is that it has anti-carcinogenic properties. It also helps in increasing muscle mass and reduces the risk of cardiac problems!
Grass-fed beef when compared to regular grain-fed beef also helps an individual overcome the levels of cholesterol in their body, and they also have a more significant amount of anti-oxidants like Vitamin E which helps protect the body from significant illness.
It Helps Improve Our Levels of Blood Sugar:
Grass-fed beef contains a lot of healthy fat that helps improve the levels of blood sugar in the body. The presence of conjugated linoleic acid in the grass-fed beef is quite beneficial in improving the levels of insulin in our body which in turn reduces the risk of diabetes.
Unlike Other Food Items, it is Free from Hormone Injections and Antibiotics:
Cows that are grass-fed do not have any sort of hormones or antibiotics injected into them by an external body. That itself is good news to the human body. Grain-fed cows are injected so that they produce more meat and fetch more money during the sale. However, they can be increasingly risky for us and can even be carcinogenic to a certain extent. In fact, excess use of antibiotics on these cows make them resistant to antibiotics and gives rise to bacteria which again is not good for the health of the human body.
When it comes to grass-fed beef, they are proven to be more environment-friendly, and you run a lower chance of contracting food poisoning if you consume the meat of a grass-fed cow. They are also better regarding taste and has good protein content in them. Not to mention, if you eat just one portion of good quality grass-fed chili beef with cheddar cheese, avocado, sour cream and a tiny bit of onions, you won't be able to help yourself from eating more and more.
The Top Keto Chilli Recipe Tips
Now that we know what the benefits of eating keto chili are with a keto diet let us look at how we should end up making the keto chili recipe.
What are the tools that you need to make good keto chili?
Like everything needs the right tools to become good, making the perfect keto chili also requires the ideal tools.
Extremely important while you are sautéing the onions and the grass-fed ground beef, this is one of the very first tools that is needed if you want to commence cooking keto chili. Also, as to why it is non-stick is so that it does not burn off the beef and the onions at its base and create a stain.
Preferably, made of wood so that it is not conducive to heat, it is a necessary component to sauté your beef and break apart the slab when you want to. A wooden spatula also does not leave any mark on your pan, so you don't need to worry about that!
Of course, this one is a necessity since the recipe is not about a slap of beef but rather a big chunk of grounded grass-fed beef. Meat choppers are helpful in grounding the beef fine so that it tastes like butter melting on your tongue when you have a bite of the cooked grounded keto chili beef.
How else would you make a slow-cooked keto chili beef if not without using a slow cooker? A slow cooker by that logic is literally the heart and soul of your nicely cooked keto chili beef.
If you want to cook your keto chili beef faster than the time it will take on a slow cooker because you do not have the time or the patience, you should use a pressure cooker. A good quality pressure cooker will give you a great meal, the same way a slow cooker can but at a much faster face!
Now, that you know about both the ingredients as well as the equipment needs to make a good keto chili beef, there is just one final- and the most essential step of the process left. That is the recipe of how to make a good quality keto chili beef! So, let us just get started!
What is the Recipe for Making Good Keto Chili?
There is two way of making keto chili. One is the slow cooking method, and the other is the pressure-cooking method. Here we will discuss both in detail so that you can end up making the recipe as per your convenience.
The Slow Cooking Method:
Heat a non-stick pan to medium heat and put in the finely diced onions for a few minutes till they are translucent in color. You can also caramelize it as per your own requirement and taste. This should be followed by addition of the minced garlic and cooked unless the smell of garlic permeates the air.
Now add the grass-fed ground beef in the pan and cook well for about ten minutes, sautéing it with the help of a spatula till the beef is nicely browned and slightly cooked.
Now, take the browned grass-fed ground beef from the pan and place in it the slow cooker. Add the tomatoes, the tomato paste, the green chilies, the Worcestershire sauce, the chili powder, cumin, dried oregano flakes, salt, and black pepper into the cooker and keep stirring it till it is mixed and cooked well together. The bay leaf should be then placed in the center. You can even forgo the bay leaf if you don't like it.
Finally, slow cook the ground beef for about 8 hours if you want to simmer it. If you are running low on time, cook it for about four hours at a higher flame. And voila! Your keto chili beef is ready to be served and eaten!
Simple, yet highly effective!
The Pressure-Cooking Method:
The pressure-cooking method is a little different from the slow cooking method, but it is quite easy, just the same!
Choose the ‘Sauté' option on the pressure cooker. Do not close the lid of the pressure cooker at this point. The minced onions are to be added to the pressure cooker and cooked for a few minutes till the color of the onions turns translucent.
You can even caramelize your onions if you like it that way. It all depends on your tastes at the end of the day.
Put in the cloves of garlic into the pressure cooker till its fragrance permeates the air.
Now you have to add the grass-fed ground beef into the pressure cooker and cook it for about ten minutes, again sautéing it with a spatula till the beef is nicely browned and semi-cooked.
Now add the tomatoes, the tomato paste, the green chilies, the Worcestershire sauce, the chili powder, cumin, dried oregano flakes, salt, and black pepper into the pressure cooker and keep stirring it till it is mixed and cooked well together.
Add the bay leaf, if you like it in the middle post that. It will be good if you also add a bit of water or broth, in some instances when cooking in a pressure cooker. It adds an extra kick to the flavors.
Now it is your turn to shut the lid of the pressure cooker and select the ‘keep warm' button on the cooker to stop the sauté option from going overboard.
Choose the "meat/stew” option on the cooker and pressure-cook the ground beef for about thirty to forty minutes until it is well cooked.
Wait for the pressure inside the cooker to be released or turn the pressure valve to went and release the pressure more quickly and faster, in case you do not have much time and want to get it done quickly. And, your ground-beef keto chili recipe is all done and ready to be gorged on!
So then, don't keep thinking over it! Get cooking. It is easy, simple and oh-so-tasty!
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1. Step 1
Put in the cloves of garlic into the pressure cooker till its fragrance permeates the air.