The Keto Pantry - Hemp Seeds

Welcome to our new *virtual* Keto Pantry! Each post will feature a healthy, ketogenic diet therapy friendly ingredient. We want to encourage you to include these ingredients in your diet to help promote overall health and well-being. Please let us know how you like this new feature and what we can add to make it as effective and helpful as possible. Proudly brought to you by:

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What are they?

Commercial hemp seeds, often called “hemp hearts” are the inner (shelled) part of the seed from hemp plant, Cannabis sativa. Although the seeds come form the same species of plant that includes marijuana, hemp seeds contain only trace to non-detectable amounts of THC (tetrahydrocannabinol), the psychoactive substance in marijuana that produces a “high”.  Most of the THC is found in the shell of the seed which is removed before packaging. They are safe to eat!

https://charliefoundation.org/hemp seed texture 1625183

Photo: whole hemp seeds with outer shell

Nutrition (Derived from the USDA Food Database)

Hemp seeds are mostly protein and fat with very little carbohydrate.  They are a good source of polyunsaturated and essential fatty acids. They have about a 3:1 ratio (unsaturated to saturated fat) of linoleic acid (omega-6) to alpha-linolenic acid (omega-3) which is consider to be an idea balance. Since they contain these fatty acids, they keep best stored in the refrigerator and should not be used for high heat cooking.

3 tablespoons of hemp seeds provides over 9 grams of plant based protein. They are considered a complete protein source, which means that they provide all the essential amino acids.

Hemp seeds are also high in iron, vitamin E and magnesium, a mineral that helps regulate muscle and nerve function, blood sugar levels, as well as blood pressure.

NutritionLabel hempseeds

What do they taste like?

Shelled hemp seeds have a very mild flavor similar to pine nuts. They are soft and easy to chew with a creamy texture when blended or pureed.hempseeds

 

Photo: Shelled hemp seeds

 

How to use them:

The easiest way to include hemp seeds in your diet is to simply sprinkle them on a salad or in yogurt. However, since they are a great plant based protein, you can use them as an “all natural” protein powder replacement. Simply add them to your smoothie in place of your current protein powder and blend away.

Think of them in applications where grains, nuts or beans would be used. Use in place of chickpeas for a low carb hummus or a replacement for beans in a veggie burger. Try them in pesto instead of pine nuts. Puree them and use along with or instead of macadamia nuts in keto pancakes, waffles and other baked goods.

Click the recipes below for a few Charlie Foundation created recipes to try!

Flax-Hemp Crackers

Flax-Hemp Crackers

 

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Keto Pantry - Olive Oil

Welcome to our new *virtual* Keto Pantry! Each post will feature a healthy, ketogenic diet therapy friendly ingredient. We want to encourage you to include these ingredients in your diet to help promote overall health and well-being. Please let us know how you like this new feature and what we can add to make it as effective and helpful as possible. Proudly brought to you by:

cf website logo

What is it?

Olive oil is simply the oil that is pressed from olive fruit and is 100% fat.  However, it is worth mentioning that many brands of olive oil, including olive oils labeled with words such as “light”, “mild flavor”, “salad” and “cooking” have been cut or diluted with lesser quality (non-olive) oils.

It is best to buy olive oil labeled, “extra virgin” from reputable brands and resources. The oil should be in a dark glass bottle to protect it form going rancid. You can also look for a “harvest date” and make sure you will consume it within 2 years of that date. A indication of a reputable brand may have the California Olive Oil Council (COOC) Seal of Certification. This applies only to California derived olive oil.  You can also review this report form UC Davis regarding brands found NOT supporting their labeled claims.  If you have ever noticed oilive oil solidifying in the refigerator, this means that you have a very good quality olive oil! As soon as the olive oil has warmed to room temperature, it will return to a liquid state.

FreeGreatPicture.com 7353 olive oil

Nutrition (Derived from the USDA Food Database)

Extra Virgin olive oil is very high in the monounsaturated fat, oleic acid. Oleic acid can help decrease LDL (bad) cholesterol and possibly help lower blood pressure.

Oleocanthal is one of the powerful antioxidants found in extra virgin olive oil. It works as an anti-inflammatory. Some researchers believe chronic inflammation may be responsible for conditions such as heart disease, diabetes, Alzheimer’s and arthritis.  It also contains vitamin E, another antioxidant and vitamin K which helps blood clot properly.

Extra virgin olive oil Nutrition dervived from the USDA

NutritionLabel

What does it taste like?

Extra Virgin Olive oil should be any color ranging from a bright green to a light straw yellow color. It should have a “fruity”  and fresh taste that is light, not heavy. Most freshly pressed olive oils will have a “peppery” flavor that goes away quickly.

FreeGreatPicture.com 7233 olive oil

How to use it

Olive oil is best used with no heat or low heat applications. Homemade salad dressings are at the top of the list. Drizzle the oil over hot entrees after they have finished cooking to preserve both the flavors of the oil and its healthy antioxidants.

Click the recipes below for a few Charlie Foundation created recipes to try!

Almond Crackers

Basil Pesto

Chia Balsamic Dressing

Chicken Nuggets

Coconut Oil Mayonnaise

Flax-Hemp Crackers

High Fiber Rolls

No-Matzo Ball Soup

Olive, Basil & Almond Tapenade

Spinach & Flax Microwave Muffin

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The Keto Pantry - Cabbage

Welcome to our new *virtual* Keto Pantry! Each post will feature a healthy, ketogenic diet therapy friendly ingredient. We want to encourage you to include these ingredients in your diet to help promote overall health and well-being. Please let us know how you like this new feature and what we can add to make it as effective and helpful as possible. Proudly brought to you by:

cf website logo

What is it?

Cabbage is a cruciferous vegetable closely related to kale, Brussels sprouts, broccoli and cauliflower. There are several varieties easily found in grocery stores including green cabbage, the most common with tightly layered smooth leaves, savoy, which has crinkled leaves, red, Napa and bock choy.

Since cabbage is low in carbohydrate, and high in fiber and water, its an excellent choice for ketogenic diet therapies. This means that you get to enjoy a large serving of cabbage compared to other vegetables.

green cabbage

 

Nutrition (Derived from the USDA Food Database)

Cabbage is an excellent source of vitamin K, vitamin C, and vitamin B6. It is also a very good source of manganese, dietary fiber, potassium, vitamin B1, folate and copper. The red cabbage variety offers much higher level of polyphenols than any of the green varieties.

Nutrition Facts for “green cabbage, raw”

NutritionLabel Cabbage copy

What does it taste like?

Raw green cabbage has a strong peppery or bitter flavor with tough, rubbery leaves. When it is steamed or roasted, it becomes much more tender and sweet. When green cabbage is combined with other ingredients, it takes on the additional flavorings and is almost indistinguishable. Red cabbage has a similar flavor and texture to green, but it is deeper and earthier. Savoy, Napa, and bock choy are all sweeter with much more tender leaves.

red cabbage

How to use it

Green and red cabbage is best used when it is sliced thinly and cooked quickly. Steaming and roasting will retain more of the vitamins and minerals than boiling.  A simple sauté of thinly sliced cabbage is a great substitution for carbohydrate based ingredients such and rice and noodles.  It is also helpful in “bulking up” meals. When cabbage is included in soups, stir fry’s,  and casseroles, portions will be larger and more filling.

For the savoy, Napa and bock choy varieties, their softer leaves are especially good for adding to salads and other raw dishes. They can be cooked as well, but again, should only be cooked as quickly as possible. The leaves on these varieties will virtually “disappear” when cooked too long.

Click the recipes below for a few Charlie Foundation created recipes to try!

Cabbage Patties 

Brussels Sprouts 

Chicken and Cabbage Puree 

Chicken Vegetable Soup 

Peanut Noodle Salad

Stir Fry with Noodles

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Drug Trials?

Drug Trials?

The criteria for the FDA to approve a new anti-epileptic drug is merely that a medication must reduce seizures by 50% in 50% of the people who don’t drop out of the trial because of intolerance, non compliance, adverse affects, or other reasons.  So lets crunch the numbers.  Let’s say a new drug is tested on 100 people.  Of that number lets say 20 people drop out of the study for whatever reason.  That means that for the drug to get FDA approval there has to be seizure reduction of at least 50% in only 40 of the original 100 people who started the trial.  There is no requirement for anything more than 50% reduction.

Compare that to Ketogenic  Diets.    For ninety plus years 66% of the people who try them, including those who stop because of non-compliance, adverse affects, etc.  have seizure reduction of greater than 50% -- not to mention fewer drugs, improved cognition, and seizure freedom.  In other words, of 100 new people who try a ketogenic therapy, 66 will improve. 

That’s right.  75% better outcomes with ketogenic therapies than the next drug the FDA can approve.

Maybe that's why our logo has a smile!

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Mrs. Kelly

Mrs. Kelly

Mrs. Kelly

Ironically, though the Ketogenic Diet is underutilized due largely to a dearth of keto dietitians, the argument could well be made that none of us would be reading this blog, and perhaps today the diet itself may have faded into extinction, were it not for one  particular dietitian, Millicent Kelly RD.  Along with Dr. John Freeman and Dr. Samuel Livingston, she became the dietitian at Johns Hopkins that quietly put so many hundreds of children on the ketogenic diet and kept the diet afloat while fighting a near perfect Western medicine storm of modern drugs, their simplicity of use, and their enormous profit margins.

Mrs. Kelly, as her patients came to call her, enrolled at Johns Hopkins after college graduation in 1948 to take a one-year course as a student dietitian.  She formally retired in 1999. She learned the diet from Dr. Samuel Livingston, a Johns Hopkins pediatrician and a passionate advocate for the diet. In 1953 he published that of 304 patents he had put on the diet, 43% had complete seizure control and another 34% were markedly improved.  (As a measure of how times have changed, Livingston not only would make follow-up house calls on his keto patients, he would frequently take a week at a time and travel from Baltimore to Texas, Florida, or Wyoming to see how they were doing).  It was in this positive environment that Mrs. Kelly learned and then helped perfect the diet, one child at a time. 

Two decades later, in 1973, though the keto dietary staff at Hopkins had shrunk to Mrs. Kelly and just a few other dietitians, Livingston wrote, “Since 1958 we have treated an additional 575 patients with the ketogenic diet regimen and the results with regard to seizure control were essentially the same as those reported earlier.”  Yet the patient lists dwindled as new, easily prescribed drugs came along and overwhelmed the work intensive ketogenic diet.

It was about this time that Livingston retired and handed over the reins of the ketogenic diet program to John Freeman who, equally impressed with the diet’s success and challenged by the absence of medical acceptance in the face of modern drugs, found a way to keep the diet afloat--found a way within the Hopkins machinations to keep Mrs. Kelly helping fifteen to twenty sick kids per year stop having seizures with a diet and her gentle tenacity. 

Decades passed.  More new drugs were introduced.  Other ketogenic diet centers began to fall by the wayside.  One by one, the dietitians dropped out of the keto program leaving Dr. Freeman and Mrs. Kelly, along with Diana Pillas coordinator-counselor at Hopkins Pediatric Epilepsy Center, the lone slender threads that kept the ketogenic diet helping kids at Hopkins.  By 1990, contract food services took over the keto nutrition at Hopkins complicating her work even more acutely.   Later that year when Mrs. Kelly was demoted within the nutrition department, she went to Dr. Freeman to announce her retirement.  Freeman, whose rebellious, persistent spirit is loved by all who know him, fully understood Mrs. Kelly’s importance to the very existence of the diet, and would have none of it.  He found a way to keep her on board as Pediatric Dietary Consultant to Pediatric Neurology.  Mercifully, she stayed. 

In 1994 the ketogenic diet dramatically circumvented traditional medical information distribution routes, and awareness of its success went straight to millions of families through mainstream media focus.  Public demand fueled an enormous resurgence of interest in the diet within the scientific and medical communities.  It began to achieve a new foothold in epilepsy treatment and has begun to restore its rightful focus within the neurology community.  Today, with over 200 ketogenic diet centers world wide, it is once again becoming a priority in the treatment of children and adults with difficult to control seizures, other neurological disorders, and certain cancers.

But one has to wonder where this story might have ended were it not for the Livingston/Kelly/ Freeman connection.  What might have happened if Mrs. Kelly had simply gone away?  So I asked her recently what kept her going through all those years of hard work, little pay, and even less recognition.  “I thought it was my job,” she said.  “I met some of the nicest people.  Some of those mothers and fathers and families--what they had to endure.  If I could do something, I had to.”  

Jim Abrahams

The Charlie Foundation

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