Keto prepping
Posted by No-Depth9754@reddit | preppers | View on Reddit | 12 comments
I have got a modest amount of rice, potato, beans etc in the pantry that will see us through a rainy day but recently I have had to switch diet due to medical reasons (pre diabetes and epilepsy).
As it stands we are switching to Mediterranean keto. Now apart from the obvious tinned meat and olives, artichokes, peppers etc I’m at a loss of what to store that could be used as rice/potatoes etc substitutes.
I am looking at getting a pressure canner so I can start preserving food at home but not sure if cauliflower can be canned 😂🤦🏻♀️.
Has anyone got any advice or ideas of prepping with specific dietary requirements?
Level_Jellyfish6347@reddit
As a side note - not so useful for prepping directly, more an everyday hack - if you precook rice/pasta and keep it in the fridge for a minimum of 12 hours, the starches change to a less digestible version that acts more like fibre. We do this as my wife also has diabetes (more correctly - had - diet control no means medically she doesn't!)
https://health.osu.edu/wellness/exercise-and-nutrition/cooling-pasta-changes-starch#:~:text=Even%20if%20you%20were%20to,caloric%20than%20they%20were%20originally.
A quick Google will confirm 👍🏻
chicagotodetroit@reddit
I don't know anything about keto, but quinoa, couscous, and bulgur can be good substitutes for rice.
No-Depth9754@reddit (OP)
Bulgur is a no as I can’t tolerate gluten, I do have small amounts of quinoa but I don’t think it’s strictly keto as it’s high in carbs so easy to go over your daily limit. I absolutely hate couscous and it’s also not gluten free - I tried it once as a child… never again! 😅
siege72a@reddit
I'm more low-carb than keto these days.
TVP and Soy Curls are relatively shelf-stable options for sides. Soy curls have a shorter life since they haven't been de-fatted the way TVP has, but are less processed.
Hemp hearts are expensive and high-calorie, but I've used them in place of rice.
Black soybeans are available canned and in dried form.
It's possible to make tofu from many kinds of beans and seeds. Part of the process is letting the bean juice set, so the starch can precipitate out. The results aren't zero-carb, but could give you more options.
No-Depth9754@reddit (OP)
We do have hemp hearts, but I don’t know what TVP is. I will have to trial soy, I’m not sure if I can tolerate it or not. I have a CMP allergy and soy products have been known to trigger that, so I usually avoid it if I can.
surfaholic15@reddit
We home can meats and meals in a jar. We also have shelf stable pouches of cauliflower rice, just heat and eat. You can go to the healthycanning.com website to check out tested recipes.
The Your Choice soup comes in very handy and thickens up nicely with some oat fiber or even a modest amount of rolled oats, just weigh them.
Right now costco as an all american 1930 canner on sale for 250.00 or so. I own 2 all american 921s.
We canned a lotof chili and stew type items. But after over7 years of keto to manage my T2 diabetes and fibromyalgia i can basically eat carnivore forever. No need for sides or rice/potato substitutes other than canned veggies, both commercial and home canned. We make plenty of pickles and salsa, and we have plenty of canned green beans, mixed veggies, corn etc. Plus a big freezer withmeats and frozen veggies.
Since i have 20g net carbs daily to work with we also have shelf stable pouches of madras lentils for variety, and we keep black soy beans and lupin beans on hand as well as dried lentils for variety.
We have other dried grains like oats, farro, farina and pearl barley on hand for my hubby. He eats keto as well but unlike me he can get away with up to 60g net carbs daily if he eats at least half in his breakfast, since he works hard. If i weigh carefully i can add those to our main meal at lunch safely.
No-Depth9754@reddit (OP)
I’m in the UK, I am planning a trip to Costco next week so I’ll keep an eye out for a canner, although I suspect they won’t have any as a quick search of their website threw up no results 😢
PrepperBoi@reddit
Shelf stable cauliflower rice? Do tell more!
surfaholic15@reddit
One of the very few things i buy on amazon. When it's in stock, i buy several 6 packs. We cycle them out by eating with our canned goods while working in middle of nowhere
dawn_thesis@reddit
long-life tofu and nut milks
pea protein powder
all the nuts
dawn_thesis@reddit
also
dehydrated vegetables
smsff2@reddit
My 2 cents. I believe cauliflower is better pickled than canned. When processed in a pressure canner, it becomes a tasteless, featureless mass.
I use only tiny pieces of cauliflower in the sauce that covers my beef and vegetables. I feel that home canning should revolve around beef. Beef should provide the strongest flavor in the dish. It only becomes more tender and flavorful when overcooked in a pressure canner.
Dill, especially the thicker stems, is naturally tough and chewy. It remains tough even after cooking and keeps its shape. Broccoli and cauliflower, on the other hand, become soft. They need to be combined with another chewy ingredient to add texture.