Make this yummy Keto Maple Pecan Frosting in a matter of minutes! It makes a excellent frosting for cakes and cookies and it's low carb!
What is nutrient density?
In this post we will address the following:
- Do nutritious foods comprise, by definition, essential (micro) nutrients?
- What factors affect nutrient density?
- What is nutrient bioavailability?
- Inactive vs active type of micronutrients
- Examples of nutrient dense foods and why they're healthy
- What role does micronutrient dense food consume in fat loss?
- Can processed foods be nutrient dense?
- What are the consequences of nutrient poor diets?
- Buying list for nutrient dense food
- My favourite nutrient dense recipes
What is nutrient density?
You may think answering this question is simple: food that contains many nutrients is nutrient-dense, right? I mean, just look at the label.
Actually, there's much more to it.
If I'm being honest, the huge problem is that food labels lie. You do not get the nutrients you believe you're getting. What you have been told about what is nutritious and what isn't is mostly nonsense. That being said, how can we make sense of nutrient density?
We begin far back with the Paleo concept. Our ancestors evolved to eat diets that were nutritionally complete, meaning that they contained all the essential micronutrients they had to function. Only dietary fat and protein turned out to be essential, not carbohydrates.
Our ancestors did not always succeed in getting enough food or the right kind. When they didn't, this could lead to nutrient deficiencies that cause disease and eventually be lethal. Thanks to modern science we have a good idea about what is is essential and what isn't. However, although we're pretty confident in what is essential and what isn't, how much of every essential micronutrient we should have to be healthy is significantly less clear.
There are 16 essential minerals, 13 essential vitamins, 2 essential fatty acids and 20 amino acids; 9 are essential amino acids, 6 are conditionally-essential amino acids (because we do not always make enough ourselves) and are 5 non-essential amino acids (since we always make enough ourselves).
Nutrient dense foods will have both (a) abundant quantities of these micronutrients and (b) a broad range of them.
There is no one-food that has the perfect amounts of everything you need. However, the foods that make you super close! They are animal sourced foods. Which ones? And they are both keto and Paleo!
When considered separately and comparative to animal sourced foods, vegetables, nuts and fruit are not particularly nutrient dense. Indeed, they lack a complete assortment of micronutrients, especially amino acids, some minerals and vitamins as well the fatty acid DHA. Nevertheless, it's also true that they have a reasonable bit of micronutrients which can be a good addition to one's diet.
Nutritious foods contain, by definition, essential (micro)nutrients
We all need a certain amount of energy and micronutrients for our body to function. Without listing all of the nutrients, lets cover some important facts about nutrient density. Not all sorts of nutrients and mixtures will do.
Everybody will eventually become ill without vitamin B12, one of the essential B vitamins. The several micronutrients arose out of millions of years of development, where it was better for people to get their vitamin B12 from the environment (food) rather than make it themselves (internal mobile production).
Most of us need a certain amount of dietary fat and protein to function. Those are the essential macronutrients. It seems our brain had glucose so much that it was better for it if we produced it'on-demand' rather than through the diet. Indeed, there is no such thing as an essential dietary carbohydrate. Additional humans evolved as apex predators searching big fatty game, and even scavenging the fatty marrow by breaking open the bones of left-over kills from other animals. It's no surprise that this is part of why we evolved to be outstanding fat and ketone burners.
You need to eat enough protein to get those essential amino acids that help maintain your basic physiology. At least 0.8 g/kg of body weight per day is suggested to avoid dying slowly from muscle wasting . You should eat quite a bit more. Try 1.5 g/kg of body weight per day from high quality animal protein as a good starting point.
The fat known as DHA (docosahexaenoic acid) is only found in animal sourced foods and is an essential fat. It is simple to obtain enough from fish, eggs and ruminants. Most importantly, do not eat seed oils as they'll overwhelm DHA's activity, so to speak. You don't have to make any attempt to get it in your diet because it's everywhere – in plant and animal foods. To guard against having too much AA just avoid seed oils (again). Other kinds of fats aren't essential but they're good energy sources, for instance the monounsaturated fat from bacon and olives or the saturated fat from beef and avocados.
What factors affect nutrient density?
It goes beyond the scope of this article to cover all essential micronutrients, so we will concentrate on the ones that people usually do not get enough of.
A food thing is nutrient-dense if it can provide adequate essential nutrients when eaten in reasonable quantities. For example, vegetables contain the inactive form of vitamin A (beta-carotene). So you may need to eat ridiculously huge volumes of carrots to cover your vitamin A demand for example. Consequently, carrots aren't considered a dense source of vitamin A. It might displace too many other more nutrient foods that are complete.
By way of instance, 100 g of beef liver comprises sufficient retinol, the active form of vitamin A, to prolong a person's retinol needs over a few weeks [two ]!
Few people wish to navigate that. Nutrita developed a food search engine to steer you throw this maze.
There is, of course, no single food or recipe that contains ALL essential nutrients in perfect amounts (even though a rib-eye isn't far off…). Some foods are particularly rich in certain nutrients and there's a simple guideline to be sure you get a good deal of those in; make high-quality animal protein that the centerpiece of your meal. That having been said, there's more to it than that.
Bioavailability is a essential concept. It's essentially a percentage score for how much of a nutrient you can absorb and utilize . 50% Let's explore several of the factors that determine bioavailability.
Active versus inactive form
Most vitamins and some fatty acids come in different forms. There is an active form, which is the one which the body needs. One example: β-carotene includes a conversion rate of 3.6 to 28. It follows that getting retinol from a carrot is 360% to 2,800percent less efficient than it's from beef liver. For this reason, it makes much more sense to cover the demand for this vitamin by ingesting the active form from animal-sourced foods.
The term distribution refers to how much each amino acid, of which there are 20, is present in a food. There are nine essential amino acids, and your body requires a particular amount of each. What does that mean when deciding on your source of protein? That means that all protein resources aren't equal and that it is imperative to choose high-quality protein; high bioavailability of amino acids and their appropriate distribution. As a guideline, animal protein has a much higher bioavailability than plant protein. Eggs are the gold-standard as we can absorb almost all of an egg, 98 percent to be exact! Steak in contrast is about 81% bioavailable.
On a true, unsupplemented vegan diet you would not fulfill your basic amino acid requirements, however much you eat. The chief concern is methionine and glycine deficiencies. In adults these deficiencies are eventually life-threatening, but in babies, a vegetarian diet can be deadly within a year . It is important for all people, but especially vegetarians and vegans, to consume considerably more (high quality) protein than the ordinary person presently does.
Anti-nutrients are very common in plant-based foods. They stick to minerals like iron and zinc and so make it harder for our digestive system to absorb it all . Because of this, mineral values on many food labels (e.g. a pasta box) are over inflated.
Which foods are nutrient-dense?
The two prime examples of extremely nutrient-dense food are liver and eggs.
Let us start with eggs. As mentioned already, their protein is of the highest quality you can find. An egg has an ideal amino acid composition, and your body can use 98% of it to create proteins. Moreover, they provide pretty much all vitamins and minerals in acceptable amounts .
The only thing that eggs are low in, is vitamin C. Vitamin C is, however, abundant in most other foods, especially plants, so most people today get more than enough of this vitamin. Interestingly, if you stick to a low-carb or carnivorous diet, your vitamin C want decreases a lot. One reason is because the less sugar you eat, the more easily you are able to take up vitamin C from the gut since there's less sugar present to compete with it . The other explanation is that if you eat very little sugar that your body is free to upregulate some of its own antioxidants and so relies less on dietary sources such as vitamin C. However, you can still easily obtain a great deal of vitamin C from plants on a keto diet remaining under 2% of carbs, for example from a little low-sugar fruit or a few plain old lemon juice.
Now to liver. First of all, liver is your number one source for retinol, the active form of vitamin A. Eat a slice of liver every few weeks, and you can dump any pseudo-vitamin A resources. It's also rich in pretty much all B vitamins, potassium, choline, and even vitamin C (when cooked and fresh lightly)! On a ketogenic diet, regular use of liver covers any worries you might have about maintaining the benefit from a diet rich in in vitamin C. If you desire or need to, you can count on animal sourced foods to avoid scurvy (a vitamin C deficiency)!
Apart from these two there are of course many more nutrient-dense foods:
Avocados are a great source of potassium [9,10]. They are also excellent for a ketogenic diet since they are very high in fat and low in carbs. Vegetables are in general less nutrient-dense than animal-sourced food, because of the three reasons mentioned above: amino acid distribution, anti-nutrients and inactive forms. They also contain the inactive form (e.g. ALA) of certain essential micronutrients, like DHA. ALA is found in plants like flax seeds and DHA in animals like sardines.
This does not mean"don't eat vegetables". They do contain plenty of micronutrients and energy which could be healthy and taste great. However, they should never form the foundation of someone's food pyramid since, independently, they cannot fulfill the basic needs of human biology like animal sourced foods do. Then certain veggies, fruit and starches can find their place in your diet should you respond to them nicely (most people do).
As you can see, a well-formulated paleo or ketogenic diet that's based on animal sourced foods is mechanically very nutrient-dense.
How nutrient-dense food helps with fat loss
We all have to cover our nutrient demands. We need a certain amount of energy to survive, but we also need essential micronutrients to operate.
One idea to explain why people are fat states that they consume nutrient-poor food that's also calorie-dense, thus keeping them hungry so that they can keep eating until micronutrient needs are met . Same thing as above but with protein; you'll never feel complete if you do not get enough protein .
In various words, junk-food seems to be the opposite of nutrient dense, so nutrient poor. Indeed, it is simultaneously high in energy (fat or carbs), low in protein and low in micronutrients. It's got other issues too, such as trans-fats, sugars, refined starches and oxidized oils: the ideal recipe to make you fat and sick.
Junk-food generally scores very high on the insulin index of foods (how much insulin your meals causes you to release). Junk-food is nearly always low in nutrient density. This combination is the entire reverse of foods such as meat and low-starch vegetables. Together, the vegetables and meat can form a nutrient dense meal which does not stimulate insulin excessively.
So, is there any processed food that is nutrient-dense? There surely is, in a'technical loophole' sense. In today's world, you can fortify anything with nutrients that are essential to make up for nutrient loss from food processing. Bread, for example, is generally fortified with vitamin B12, iron and potassium to prevent nutrient deficiencies (in vegans, for example). This form, also found in supplements, is the inactive form (hydroxocobalamin) of vitamin B12. The active form is called methylcobalamin.
The problem is you can't simply add micronutrients to foods to make them nutrient-dense; that's unscientific, but that's what most food makers do. Just like you can't pop mutis to make up for a nutrient poor diet. Another reason to avoid fortified foods is that they certainly contain oxidized seed oils and mostly consist of refined carbs. Quality olive oil doesn't make that list, fortunately. Do yourself a big favor and get your nutrients from better resources than seed oils.
The list below is by no means complete as it goes beyond the scope of this report. However, these are the ones that most people tend to get short of, so make sure to get enough of those:
It's vital to eat enough high-quality protein, at least 1.5 g per Kg body weight. If you tried to do that with low-quality plant-based proteins you would have to eat such large quantities of food that it would not be physically possible. This is why targeted supplementation of essential amino acids is vital in vegans and vegetarians. If you're keto but on the plant-based spectrum then get your essential amino acids from eggs, dairy and bivalve crustaceans (a category of shellfish).
Most B vitamins are crucial for nerve function. Regrettably, nerve damage is difficult to reverse, so you need to avoid a lack of B vitamins. Most vitamin B deficiencies are rare. But one that does occur surprisingly often and more and more so as the plant-based movement develops, is vitamin B12 deficiency . All animal foods contain sufficient quantities of vitamin B12, however, you still need to check your levels as inflammatory conditions and gut dysbiosis may lower your ability to absorb vitamin B12.
Most people don't get enough magnesium . This mineral is particularly crucial when you're starting a low-carb diet (like keto or paleo) because you get rid of plenty of water initially and along with it significant minerals. Dark chocolate, avocados, almonds, macadamia nuts, and spinach are particularly rich in magnesium.
Choline is needed to create specific phospholipids that are a part of the plasma membrane. Plasma membranes surround every single cell in the body. Liver and eggs are both rich in choline.
Vitamin D also referred to as the sunshine vitamin, is difficult to get through winter months, especially when you're dark skinned. Oily fish is your best source for vitamin D from food. Vitamin D also helps you to absorb certain other nutrients, such as magnesium and calcium .
Retinol has various functions in the body: your nerve cells, blood cells, skin, eyes, immune system, and bones all need this vitamin to function properly. An acute deficiency is rare, but it can be hard to get optimal amounts from foods that are fermented. Liver is undoubtedly the best source for retinol and also rich in so many different nutrients!
Most vegetables and mushrooms are excellent sources for potassium, and liver, again, is also a good source, along with fish such as halibut. The only problem is that it becomes easily lost when you boil the vegetables in water. So be certain to either use the water for something else or find an alternative method to cook your vegetables. Frying them in a pan with butter is always a good idea.
The omega-3 fat DHA is essential, and you only find it in fish, eggs, and meat. The plant-derived omega-3 fatty acid alpha-linolenic acid (ALA) has an abysmal conversion speed, which means you won't have the ability to get enough essential omega-3 fatty acids from chia seeds, flax seeds or even walnuts .
Nutrita makes it easy to see which foods are nutrient-dense and also respect another healthy eating principles. This listing is just supposed to give you a basic idea of nutrient dense foods you might enjoy. A couple of them may seem unappetizing, but you'd be surprised....
- Chicken eggs
- quail eggs
- liver and other organ meats:
- brain (excellent source of omega-3 fats! )
- feet, ears, tail...
- All Types of meat (grass-fed preferred):
- bone marrow (as a side with steak or to make bone broth)
- All Types of fish and fish
- codfish (also cod liver)
- all kinds of frozen or fresh vegetables (vegetables that grow above the earth are preferred)
- spinach, salad, kale, and other leafy greens
- all kinds of mushrooms
- fresh herbs
- pili nuts
- cashews (not too many)
- berries (botanically a nut)
My Favourite nutrient-dense recipes
A nutrient-dense diet doesn't have to be complicated. Quite the the opposite. When you merely combine seafood, fish or meat with a side of veggies, it will be hard not to create a nutrient-dense meal!
Because animal foods are the densest sources of essential nutrients, I have the perfect recipes that showcase both!
How can Nutrita's food search engine score the ingredients in this recipe?
- Ground beef (15% fat) has a Keto score of 9/10 and Nutrient density score of 6/10
- Onion (red) includes a Keto score of 5/10 and Nutrient density score of 6/10
- Coconut lotion includes a Keto score of 9/10 and Nutrient density score of 1/10
- Coconut oil has a Keto score of 10/10 and Nutrient density score of 0/10
Average Keto score = 9/10 into 10/10
How can Nutrita's food search engine score the ingredients in this recipe?
- Lemon juice includes a Keto rating of 6/10
Typical Keto score = 8
Typical Nutrient density = 8/10 to 9/10
Any diet which primarily consists of animal sourced food is full of essential nutrients. Plants are usually much less nutrient-dense relative to animal sourced foods, but they can continue to be healthy, mutually beneficial additions to a person's diet. If your diet looks more like a steak with a salad and eggs than it does pizzas and smoothies, you are doing it right.
Eat seafood, fish, eggs or meat every day. And if you want to, include vegetables as you like. Or fresh herbs, they add a lot of flavor to your dish. Nuts are also a good options but seeds less so, given they are more difficult to digest and aren't so nutrient rich. Fruit, especially low-sugar fruit makes for a excellent dessert. So go for berries rather than bananas.
As long as you're avoiding foods that contain added sugar, flour and seed oils, and you are not shying away from animal protein, your diet is probably pretty nutrient dense!
Raphael Sirtoli is your co-founder of Nutrita, a site helping individuals grasp cutting-edge nutrition science. Nutrita is also a mobile app that helps individuals follow well-formulated low-carb diets in addition to reach their health and performance goals. His day job however is neuroscience research in the Behavioraln' Molecular Lab where he studies the metabolic effects of antipsychotics in rodent models of schizophrenia. His understanding of metabolism, nutrition and clinical medicine forms the foundation upon which Nutrita derives its evolving knowledge. He loves open scientific debate, Crossfit, football, hiking, psychedelic medication, cold water immersion and cooking for loved ones.
Dr. Eugene Fine and I will described the problem as laid out in our campaign at Experiment.com. The campaign intends to follow Dr. Fine's pilot study of ten advanced cancer patients on ketogenic diets and the in vitro jobs that we are carrying out in parallel.We got good feedback and some good questions and we want to continue the scientific interaction and keep the community intact that has been started on the"lab notes" at Experiment. We'll recapitulate some of the points made during the campaign and you can"ask the investigators" in remarks.
"What makes you think ketone bodies can help?"
Most direct experimental studies, however, must be considered preliminary and it's reasonable to ask why we believed ketone bodies may help.
The evidence supporting carbohydrate restriction, or particularly ketogenic diets in cancer remains largely indirect and speculative. Our recent perspective summarized a number of the relevant evolutionary and mechanistic variables: the fundamental theme rests with the role of this glucose-insulin axis in boosting growth and proliferation, the overriding characteristic of cancer sells. So it has been observed for some time that individuals with diabetes have greater risk of cancer. Epidemiological and other kinds of studies are generally consistent with the idea although distinct cancers are more or less closely connected with diabetes. Drugs employed as diabetes treatment, especially metformin, have been found to have beneficial effects in cancer as well. Metformin lowers the chance of developing cancer although the effects on mortality aren't clear cut. We made the situation, in our critical review that dietary carbohydrate restriction is the first line of treatment for type 2 diabetes and the ideal adjunct for pharmacology in type 1 diabetes.
The association between cancer and diabetes in conjunction with the advantages of carbohydrate restriction in diabetes comprise one big connection. In dietary strategies, however, it's total caloric reduction that has received the most attention and, in fact, experiments show that if implemented as stated, calorie restriction represents a reliable approach to prevention and treatment of cancer, particularly in animal models. It is unknown how much of the effect is because of de facto reduction in particular macronutrients but when tested, carbohydrate reduction as the way of reducing calories prove best. We cited a significant study by Tannenbaum. He discovered, in 1945 (!) That a carcinogen-induced sarcoma in mice was repressed by reduction in total calories but if decreased by especially lowering the carbohydrate intake, there was an improved response.
Odd in that this appears in complex scientific papers where the downstream effects of the stimulation may pinpoint twenty molecular elements and where the molecular targets of the"nutrients" are characterized and may specifically be the insulin receptor and the related IGF-1 (insulin-like growth factor -1) receptor. (Insulin is most likely important in that it stimulates IGF-1 activity by lowering the degree of the associated binding proteins). In such studies, where total caloric reduction is the independent variable, the participation of insulin and the insulin-dependent downstream pathways are shown to be involved.
It is now appreciated that the Warburg effect, the apparent reliance of tumors on glucose for fuel, is a key observation that has been insufficiently explored. The effect offers motivation and clues for investigating the metabolic approach to cancer. Warburg believed that all cancers showed this phenotype which is not true but a large number do; of significance is that one that doesn't, prostate cancer, is the outlier in the figure above on relation to diabetes.
Homemade chocolate syrup which ’s sugar free and keto friendly – this stuff is pure chocolate bliss and it remains pourable! This easy keto chocolate sauce is the perfect dessert topper and takes just 15 minutes to create. Drizzle it on your favorite low carb ice cream, or stir into your favorite beverages for chocolate milk! ...
The series of posts Ketogenic Diets for Cancer follows from the experiment.com Effort run by Dr. Eugene J. Fine and myself. The effort is now over and we were most grateful for the support and wished to keep the conversation going. Currently on this site we will attempt to summarize and organize some of the exchanges. We expect the discussion to be broad but the two key papers are Dr. Fine’s pilot study with ten advanced cancer patients which, though a little study, may be the only prospective human study, and a related in vitro research.
Acetoacetate reduces growth and ATP concentration in cancer cell lines that over-express uncoupling protein 2 Cancer Cell Int.
To follow up on the previous post, the potential of the ketogenic diet derives from a change in fundamental outlook from the genetic approach to the metabolic approach. In our original discussion on experiment.com, several people thought that the explanation of the metabolism was overly technical. Here wepresent a simplified variant that may allow easier access to the main ideas.
Energy exchange in biochemistry is represented in the interconversion of these molecules called ADP and ATP, the former the"low energy" form and the latter, the “high energy” form. Essentially, it costs you energy to generate ATP from ADP and, if you have ATP, the energy from going back to ADP can be employed to perform work, usually chemical work, making something fresh like protein or DNA. (The quote marks remind us that the energy is in the reaction not in the molecules as such). In a rough sort of way then the energy charge of the cell is identified with the amount of ATP.
Two big processes, glycolysis and respiration, provide energy as ATP. Glycolysis, common to nearly all living cells, converts glucose into a three carbon compound pyruvic acid (or pyruvate -- acids have two different forms and the names are used interchangeably in biochemistry). Glycolysis doesn't need oxygen and is called anaerobic metabolism. Pyruvate is a key metabolite and can be converted to many substances. Some cells, quickly exercising muscle, red blood cells and some germs are restricted to anaerobic metabolism and the final product from pyruvate is lactate (lactic acid).
The next method, respiration is aerobic and may convert all the carbons in pyruvate to CO2 and water. Most mammalian cells carry our respiration and procedure pyruvic acid aerobically. Respiration is more effective, produces more ATP than glycolysis, although glycolysis is faster -- related to its role in rapidly exercising muslce. Respiration depends on oxygen and produces the majority of the ATP in aerobic cells. You probably know the punch line here: cancer cells are more likely to rely on glycolysis compared to cells of which they are variations even when there is oxygen present. What Warburg original measured was that the ratio of lactic acid to COtwo and this represents a good sign of the cancerous state.
Closing in on the question of why we believe ketone bodies are important, we must appear at other inputs to energy metabolism. Fat is obviously the significant contributor. The fatty acids provided by ingested and stored lipid goes directly into respiration. Under conditions of starvation or of carbohydrate restriction, the fatty acids can also supply the material for synthesis of ketone bodies. Ketone bodies, in turn, derived from fats provide an alternative fuel in place of glucose for many cells. Ketone bodies are made in the liver and transported to other cells, especially the brain, for energyy. (Looking forward to more detailed explanation, the derivative of acetic acid, acetyl-CoA is the true input signal to respiration; the ketone bodies provide acetyl-CoA to other cells). The figure summarizes the basic ideas on energy metabolism.
We found that in the event that you develop cancer cells in culture, ketone bodies will inhibit their development and the amount of ATP that they can generate. Next post will explain the experments and how we believe they might be explained by the metabolic pathway in the figure.
By Daniel Kelly Intro Today we have access to more knowledge and information than ever before. Yet we’re witnessing global epidemics of conditions such as type 2 diabetes, heart disease, obesity and numerous strains of cancer. This is one of the great paradoxes of modern life. How can it be possible to have all this information […]
Delicious low carb homemade sour Joe filling baked over a simple almond flour “cornbread” crust produces a hearty comfort food casserole.
I cook the majority of our foods in a frying pan on the stove. I find it's one of the fastest ways to get dinner on the table. Although I have a great non-stick ceramic pan, I find myself reaching for my cast iron skillet again and again. I love to use it for casseroles with bread bases like my Mexican Cornbread Casserole. The Mexican casserole has an almond flour"cornbread" base topped with taco meat, cheese, and other yummy things. It is one of my family's favorite dinners.
I purchased my cast iron skillet at Target, but I have bought other cast iron pans from Amazon. A good cast iron pan can also be found at thrift shops and antique stores. Be sure to scour away any rust with steel wool before seasoning your pan.
Sloppy Joe Casserole Base
This sloppy Joe casserole begins with a mock keto cornbread base, which is made from eggs, cheese, and almond flour. Just a tiny sweet corn extract (found on Amazon) gives it an authentic cornbread flavor. The infusion is pricy, but it's lasted over a year since I only use it for cornbread.
If you're allergic to almond flour you might want to try this recipe for coconut flour cornbread I found on Google.
Keto Sloppy Joe Filling
I have an wonderful low carb sloppy Joe recipe I serve on low carb buns for the adults and routine buns for the kiddos. I flavor it with a little tomato paste, Worcestershire sauce and other ingredients that are common. Instead of brown sugar, I use Sukrin Gold that is a natural brown sugar alternative. I really like to use this sloppy joe recipe for sloppy Joe stuffed peppers. Talk about a great tasting meal!
To create this sloppy Joe filling for this casserole, cook ground beef. Then, saute with onions, garlic, bell pepper and remaining ingredients until the meat absorbs much of the liquid. Let the filling cool while you make the cornbread base. Spread the base into a cast iron skillet. Mix the sloppy Joe filling with cheddar cheese and lightly spoon it over the casserole base. Top with more cheddar cheese and bake.
I love how this recipe cooks in the skillet so no casserole dish is needed. The keto cornbread base gets golden brown and the flavorful ground beef and sauce absorbs into the base. It’s so great!
Serve the sloppy Joe casserole with a crisp green salad and you're good to go.
To re-heat, place a serving on a microwaveable place and top with a piece of waxed paper. Microwave at 30 second intervals until hot. Place a serving at a small baking dish, then sprinkle with a few drops of water and cover aluminum foil. Bake at 350 for 20 minutes or until hot.
Delicious low carb homemade sour Joe filling baked over an easy almond flour “cornbread” crust produces a hearty comfort food casserole. Keto and Gluten-free
Sloppy Joe Casserole Filling
- 1 recipe Homemade Sloppy Joes ((or your favorite recipe))
- 1 cup cheddar cheese ((1/2 mixed into satisfying afterwards and 1/2 for topping))
Low Carb Cornbread Base
- 1 cup part skim mozzarella shredded cheese
- 2 cups almond milk ((fluff up with whisk before measuring))
- 2 ounce cream cheese, softened
- 3 large eggs
- 1 tbsp baking powder
- 1/4 tsp Amoretti Sweet Corn Extract
Sloppy Joe Filling:
Make the sloppy Joe filing per instructions.
Preheat oven to 350 degrees F. Liberally oil or butter a 10-inch cast iron skillet.
Put the cheeses, eggs, almond flour, baking powder and extract (if using) in a food processor.
Spoon the batter into the prepared cast iron skillet and lightly spread evenly on the sides of the pan.
Top with the rest of the cheddar cheese and return to the oven until melted.
Allow the Sloppy Joe Casserole cool for 5 minutes before serving.
Serve with a crisp salad. Serves 8 net carbs each.
Refrigerate any leftovers and rewarm in the microwave or wrap in foil and rewarm in a 350 F oven.
Warning: This article contains strong language. If you're offended by strong language, THEN LEAVE THIS PAGE IMMEDIATELY.
This sleazy, defamatory, predatory piece of pond scum has been polluting the Internet for many years, hell-bent on showing as many people as possible what an utterly obnoxious turd he actually is. Amazingly, while doing so, he amassed a sizeable following of gullible twats who - for reasons that still escape me believed a patently dishonest, highly abusive, aggressive, manipulative, loudmouthed and emaciated asshole with absurd lifestyle and dietary habits was worthy of adulation.
But lately, a most interesting -- and some would say eminently predictable -- situation has begun to play itself out. As is the inevitable means of the Self-Centred Asshole, the narcissistic sociopath that is Johnstone started increasingly turning on many of his so-called comrades. Yep, he started attacking those who apparently shared the identical dietary beliefs. Because of this, a growing number of individuals within the vegan/fruitarian/raw food "neighborhood", who once raucously laughed and cheered as Johnstone maliciously slandered non-vegan health commentators, suddenly realized he wasn't so funny after all. Yep, as most of those "plant-based" idiots had to learn the hard way, it's easy to cheer and laugh and snigger when someone is being a prick to other people - but it's a completely different story when you become the target of that person's malevolence.
As a result of his indiscriminate prickology, Johnstone's fortunes -- which rely heavily on his monetized YouTube videos -- have dwindled dramatically lately. A growing number of people are finally waking up to the fact there are far better things to do with one's time than watch some mad moron with an eating disorder and a really annoying voice.
1 person who deserves special mention, and much credit, for alerting the world to the sheer prickness of Johnstone is Michael Hebo, who has a YouTube station under the title"Norvegan". We'll get back to Michael and his truly magnificent cinematography soon. First, we will need to tackle a very sad fact, one who has inspired me to write this article: There are still lots of staggeringly gullible simpletons who still look up to the obnoxious, prematurely-aged turd-burglar that is Harley Johnstone.
Being the community-minded humanitarian I am, I have taken time out from conscientiously performing the 3 Rs (Assessing, Riding, and Rubbing my pooch's belly) to teach these terribly misguided souls.
So, señoras y señores, without further ado, here are six reasons why Harley Durianrider Johnstone is a wicked, worthless prick and , if you need a hero, you would be better off turning to DC Comics rather than some unworthy, uncouth bogan from Adelaide, Australia.
Reason #1: He's a Cunt
Regular readers know this could hardly be the first time I've used profanity in my writings. However, in my nearly two years of posting Internet articles, only one individual has driven me to use the term "cunt", which is still considered something of a taboo word in this era of prime-time F-bombs.
Given the sheer mass of very hostile and irrational oddballs I've encountered through the years, that is really saying something.
So who's this pioneering maverick of unparalleled cuntdom?
A durian, for those of you unfamiliar with South-East Asian horticulture, is a smelly fruit covered in spikes. Your first encounter with a durian is one you'll never forget, especially if no-one has given you some forewarning on what to expect. When you cut a durian open, you are greeted with a white, custard-like substance that emits a disgusting, nostril-pinching stench.
I'm guessing the same thing would happen if you cut Johnstone open.
Before I explain why Johnstone is such a cunt, it behoves me to explain just what a cunt is.
As you're going to learn, Johnstone more than meets the standards for eternal cuntdom. Johnstone, ladies and gentlemen, is the epitome of meanness and obnoxiousness - a true cunt among cunts.
Any attempt to document the entire extent of Johnstone's world-beating cuntism would lead to a really thick and weighty book. However, this was meant to be a bullet-point style article geared toward Homo sapiens, of whom 50% (in Australia and the USA) are functionally illiterate and of whom 95% have an attention span of around 4 seconds (on a good day). As such, I'll restrict this exploration of Johnstone's cuntaciousness to two exceptionally illuminating examples.
The first involved a woman with cancer who, sadly, has since passed away. As in, it really fucking stinks . Any of you who've ever had a loved one die as a result of this ruthless disease know what a heart-breaking procedure it is to watch a previously healthy, jovial and energetic individual wither away before your eyes, everybody knowing full well what the impending outcome is.
Now, imagine this: You've end-stage breast cancer, and a massive tumour is visibly devouring one of your breasts. Conventional oncology, which still relies on the crude slash and burn approach of chemo, radiotherapy, and surgery, offers little hope. Your impending outlook is death. Needless to say, that's a really depressing prospect.
In desperation, you begin exploring'alternative' therapies that might confer better survival prospects than being poisoned, nuked and cut. You locate a clinic in Mexico that sounds promising, but if you hear the treatment fees, your heart sinks like a rock. You are not a wealthy individual, and simply don't have that sort of money. And neither Medicare nor medical insurance covers'unconventional' cancer treatments in foreign countries.
Folks, this is life for many cancer patients: A glimmer of hope, followed by crushing despair and disappointment.
But amidst this disparaging new low, a light bulb switches on within your weary mind: A crowd-funding campaign. You've never been one to ask for charity, but this is your very life that's on the line. And that means you launch your fund-raiser, explaining why you so desperately need the money.
In desperation, you reach for your phone, turn on the camera and do something that, a year before, you could not have imagined yourself doing. You make a video in which you bare your soul and tell the world you've got cancer. Lest there be any doubt about what you are really experiencing, you lift up your shirt, tears streaming down your face, and show the distorted cancerous mass that is eating away at your breast.
Much to your aid, the donations start pouring in, and it seems like you might actually be able to pay for the Mexican cancer practice. Your eyes water as you watch the donation tally continue to head north. You are genuinely touched and humbled by the generosity of your fellow humans; perhaps there is hope for this ragtag species after all!
But your jubilation will be very, very considerate, and your faith in humanity is about to be crushed like a peanut under a steamroller. Unbeknownst to you, a menacing prick known as Harley"Durianrider" Johnstone has arrived on the scene and has got you in his predatory sights.
This narcissistic loudmouth, who suffers heart palpitations anytime he sees someone else getting the attention he thinks only he deserves, decides to launch a hate campaign against you. The quintessential troll, he moves on social media and tells everyone you're a "scammer". You're a "fraudster". That's right, you do not really have cancer. You are only trying to make a quick fortune by cynically tugging on people's heart strings.
What kind of a horrible man would say this stuff? Why does this individual harbour such unbridled malice towards you? Until his ugly persona burst into your life, you didn't even know who he was -- so how could you have possibly wronged him?
How could someone be so fucking cruel?
Human beings, quite frankly, are not the sharpest tools in the shed. Yeah, we devise iPads and stuff, but we also constitute our own principal predator, a disgusting feat no other animal species could ever dream of replicating.
Amidst this murky swamp of stupidity, those who believe the demented ramblings of a sleazy, pathological liar like Harley Johnstone must speed among the dumbest of the dumb.
Sadly, there are a good deal of dumber-than-dumb dipshits out there. So many, in reality, that the donations for your cancer fundraiser essentially dwindle to nothing.
This is by far the lowest point in your draining, dispiriting journey. For a while there, you felt that the uplifting sensations of optimism and hope. Now, all that's been stripped from you. It feels like you were gored in the guts by a rampaging bull, and you quickly sink into depression.
You start crying.
If you think the above scenario is a purely hypothetical one -- it isn't. It is the precise situation 33-year old American woman Jennifer Faulisi found herself after she had been diagnosed with stage IV breast cancer. Jen, whose mother had recently died of the same cancer, was vegan for two-and-a-half years before being diagnosed with breast cancer. She appealed to the "generosity" of the vegan community to help her raise funds for what she believed was her only hope: Gerson-style cancer therapy at a specialized clinic in Mexico.
And originally, that generosity was forthcoming. Jen did manage to raise enough money for to Mexico and start treatment, where her condition started to improve.
But Johnstone opened his big fucking mouth, and from this hate-filled cavity out spewed an avalanche of toxic bullshit.
"In my honest opinion, it's a scam", declared the Doucherider.
His"honest" opinion? Now there's a fucking oxymoron. As history has amply demonstrated, there is nothing honest about Johnstone -- the guy is a pathological liar.
But what of Jen's disfigured breast, which she had revealed to the world in her desperate plea for help?
"I feel this individual is using make up, or black salve in their body", said Johnstone, who seemingly has a PhD in forensic makeup that he's not telling us about.
"They seem like a bit of a smack addict, bit of a druggie," said the Doucherider of Jen. That's a shocking accusation, coming from a drug user who himself seems and behaves like the stereotypical meth-head. Check out this tasty news story of Johnstone with a bogan meltdown in the middle of a road in the Adelaide Hills:
Tell me again who the druggie is?
So what proof did the Doucherider need to support his astonishing accusations?
"I look in that person's eyes, and I see darkness," claimed the insane one.
What a fucking idiot.
Johnstone did accidentally let slip 1 piece of truth:
"I tell you what, our community is extremely easy to exploit. So many trusting people, naïve people..."
Ain't that the truth, even though it did come from a serial-lying asshole. For years, Johnstone was doing just that -- exploiting the naivety of his cult-like followers to be able to create lucrative revenue from his YouTube videos. There was a money-grubbing scammer in this entire affair, but it sure as heck was not Jennifer Faulisi.
Michael Hebo has recorded this sad, sorry saga in the next video:
In the section beginning at 6:40, Jen discusses Johnstone's spurious allegations and states "Apparently, I have to take time from [coping with her illness] to prove I have cancer? I have to prove... that I have cancer. I am not exaggerating at all to say the very first time I watched this and saw Jen showing her biopsy and PET scan results, and once again suffering the indignity of baring her breast, I was truly ashamed to be a member of the Homo sapiens species. Jen was having to "prove" she wasn't a scammer, all because of a few cunt whose insanity and dishonesty are easier to spot than an NBL player standing in the center of a pygmy tribe.
How can people be such utter pricks? And why are there so many gullible twats who look up to these pricks?
It gets worse. Johnstone refused to apologize, and persisted with his utterly unfounded "scammer" allegations. The donations to Jen's fundraiser dried up, causing much grief not only to her family and friends. In response, one of Jen's Vision Team members filmed an impassioned video, offering to cover Johnstone's air fare to the US so that he could meet Jen for herself and talk to the US medical specialists who diagnosed her cancer. He even offered to pay for Johnstone's food, accommodation in Philadelphia, and for a rental vehicle. He asked in return was that, when it was established beyond doubt Jen did have cancer, Johnstone would jump back on his YouTube channel, tell everyone he made a mistake, and ask his followers to help Jen.
Jen's US physician, Dr Dan Rogers, posted a movie verifying Jen's condition.
And that's exactly what happened. Johnstone never apologised. Instead, he just quietly removed his scandalous videos from YouTube and hoped no-one would notice.
Meanwhile, Jen ran out of cash and had to leave her treatment in Mexico -- where her tumour had shrunk.
Like I said, Johnstone's cuntness is without compare. Picking on healthy folks that are minding their own business -- his sleazy stock-in-trade -- is bad enough, but picking on a cancer victim?
I mean, actually?
Ladies, how would you feel if you were in Jen's shoes?
Gentlemen, how would you feel if your mum, sister or spouse was diagnosed with advanced breast cancer, and while you were dealing with the resultant emotional turmoil, you had some scumbag such as Johnstone mouthing off on YouTube that she was just a "fraudster" and a "scammer"?
The second lucid demonstration of Johnstone's cuntaciousness stems from his response to images posted online of a 19-year old girl who'd been assaulted by her boyfriend. Rather than expressing sympathy, or at least keeping his fucking mouth shut, the psychopathic Johnstone felt forced to loudly deride the girl on Facebook and YouTube for being a "dumb bitch" and "fucking doormat loser".
According to Johnstone, the attack was "100% her fault!" The woman's culpability, in Johnstone's jaundiced eyes, was because of her supposedly staying with her boyfriend after he had previously assaulted her. I'm not positive if this is truly the case, but even if it were true, what difference does it make? Repeatedly assaulting your 19-year old girlfriend is inexcusable, and these repeated assaults would merely demonstrate that the young lady's boyfriend was a habitual cunt -- just like Johnstone. The Doucherider, you see, has admitted to repeatedly hitting his ex-partner, Leanne Ratcliffe. He claims it was only in "self defense", but even if this were true, it begs the obvious question:
I guess that would be because he's... a "dumb bitch" and "fucking doormat loser"!
Yep, 100% Johnstone's fault!
Reason #2: He is a Misogynistic Prick
As the above-mentioned screen of cuntness suggests, the Doucherider has a very hazardous view of women. Here's a video in which Johnstone reveals what he really thinks of women:
Yep, women, in Johnstone's view, are only a bunch of "fundamental, handbag-wearing bitches".
The idiot needs another vasectomy -- this time, on his vocal chords.
Reasons #3 and #4: He's a Creep and a Hypocrite
Having lived on Planet Dipshit for nearly 50 years, I've heard a lot about the behavior of my fellow Homo sapiens. One observation is that there is a subset of men out there who harbour disparaging attitudes towards women as a result of having had little romantic success with the opposite sex.
Johnstone's malevolent attitude towards girls no doubt has a lot to do with the fact he is an ugly, demented creep. While some women do indeed exhibit strange taste in guys, ugliness and psychological derangement never appear anywhere near the top of the list when scientists jointly survey women about what they find attractive in men.
Another observation I have made about my male counterparts is that people who get the least sex usually make the biggest deal about it when they eventually get "some". Hence we had the spectacle of Johnstone publicly posting videos in which he boasted, over and over, about how he went "balls deep" on his then-partner Leanne Ratcliffe.
For fuck's sake, no-one would like to hear that repugnant shit. The mere thought of a bony, unhygienic, denture-wearing, Anglo-Bogan creep like Johnstone trying to mount and penetrate another person with his flaccid little pecker is truly fucking nauseating.
Secondly, going balls deep on a girl can hardly be regarded as an achievement when your penis is the size of a thimble. For a card-carrying member of the 2-Inch Club such as Johnstone, going "balls deep" ought to be easier than brushing his meth-wrecked teeth. Johnstone really needs to quit his bragging and go back to prematurely dropping out of unsanctioned bicycle races or whatever it is he does when not dribbling bullshit online (more on Johnstone's failed biking endeavours in a moment).
When you suck with women, it's often because you have no idea how to tell whether a female is in fact interested or not, and as you have little idea of the manner in which a healthful male-female romantic interaction grows.
As Michael files in this video, this clarifies Johnstone to a tee. Johnstone even admits to repeatedly asking a young woman to kiss him after she's repeatedly said no to his improvements:
If you must nag and cajole someone into swapping spit, it means that they are not attracted to you. If you happen to be an ugly, deranged bogan who doesn't understand why, maybe take a look at a mirror some time.
No way no, you fucking loser.
Speaking of forcing one's self onto young girls, a few years ago Johnstone started accusing a person by the name of Eisel Mazard of paedophilia and domestic violence. Johnstone even publicly'hinted' that he and his fellow cult members would attack Mazard, and that Mazard therefore should watch his back.
As usual, Johnstone had zero evidence to back up these malicious allegations. There was, and remains, absolutely nothing to even suggest Eisel had completed what Johnstone claimed. As usual, Johnstone only pulled these claims from his putrid asshole, threw them out to his incredibly gullible followers, and sat back and watched the ensuing fracas.
"For the rest of my life," lamented Eisel, " I'm going to have to cope with the fact that my companies can put my name into Google and see it attached to'paedophile','wife beater','sexual predator' [and] numerous other absurd allegations. It is quite possible that this will have actual negative impacts for the rest of my life."
Why would Johnstone do this?
As Michael records in Part 3 of his excellent"Unmasking" series, narcissists like Johnstone concentrate in a behaviour called projection. In a nutshell, this means that people with dysfunctional behaviours often take those behaviors and'job' them on other people, accusing them of being bad, bad people for having these traits. Yes, it is a ridiculously hypocritical behavior, but people like Johnstone are ridiculously fucked in the head.
A classic example of this behaviour is Johnstone's penchant for accusing others of steroid use. Johnstone, over time, has accused just about every other male in the health and fitness arena -- including yours truly - of taking steroids. As usual, he never supplied evidence for his bullshit allegations - he just fabricated them and threw them out like bones for his fuckwitted followers to chew on.
But guess what? Johnstone himself is a prolific user of steroids! Former acquaintances have shown that Johnstone has been using them for years. While his copious steroid usage is obviously doing small for his broomstick-like physique, he clearly is a big fan of anabolics. Here he is waving a vial of Sustanon around and bragging about the large amounts of steroids he keeps handy:
So when Johnstone accuses someone else of being a "sexual predator", guess what this really means?
Here's a teenage girl describing how the nearly-40 year old Johnstone tried to force his affections upon her, despite her objections:
And here is Hannah Chloe, Michael's partner, explaining her disturbing experience with the sleazy Johnstone:
Thus, in future, when you hear the deranged Johnstone accusing someone of taking steroids, forcing themselves upon young ladies, or fucking the village goat while nobody was searching, just assume he's talking about himself.
Because he is.
Reason #5: He's a Coward
For many decades now, Johnstone has been conducting a nasty hate campaign against yours truly. To this day, I am still not sure just what the man's problem is. After all, just like Jen Faulisi, I didn't even know who the penis was when he started mouthing off about me, so it's not like I could've done anything to hurt or provoke him. Perhaps one of his former girlfriends left him to start a torrid affair with an olive-skinned guy with a shaved head, or maybe an Italian-Australian guy with a passing resemblance to moi took offense at his big fucking mouth and gave him a good bashing. Whatever, Johnstone clearly has some type of issue with me.
What is the matter, Sunshine? Can you look into my eyes and watch "shadow"?
That would be because I have dark brown irises, you fucknut.
Anyways, Johnstone has stated a lot of really nasty shit about me over the years. And so I challenged Johnstone to stand behind his bullshit and throw down with me. Hey, if you're'man' enough to start mouthing off about someone on the Internet -- with no justification or prior provocation on their part -- then you should damn well be man enough to front up to that person and repeat that shit to their face.
Johnstone, however, is a pathetic little coward. Rather than throwing down, he threw up, defaecated in his bibshorts, and immediately ran to another group of dysfunctional, dishonest, misogynistic cunts -- namely, the South Australian Police (SAPOL) -- telling them some cock and bull story I "jumped out from the bushes" one night and punched him in the face as he rode his bike up a hill. This, he told the fucknuts from SAPOL, caused him to collapse and led to $8,000-$9,000 of harm to his carbon-fibre bicycle. You know, the same carbon-fibre bike he publicly boasted about remounting and continued to ride up and down Kensington Road following this dream event allegedly occurred.
I'm hardly the only one Johnstone refuses to front up to. Numerous other recipients of Johnstone's venom, including Eisel, have offered to meet Johnstone in person and sort out their differences. In every situation, Johnstone switches from running in the mouth to running away like the scared little bitch that he is.
Reason #6: He is Full of Shit
Through time, Johnstone has gone to great lengths to convince everybody what a super-fucking-awesome-sick-maaaaate athletic specimen he is. He is a shit-hot bicycle rider too -- hell, the only reason he hasn't won the past ten Tour de Frances is because those men are all on drugs, bro!
Johnstone's problem, in this respect, is that he is full of shit. Deep down inside, he knows this. That's why he works so hard to make a false character of athletic awesomeness. He's not just trying to fool the public, he is trying to fool himself. When you don't have any wisdom, no life skills, no accomplishments, no formal qualifications, only a niggling voice deep inside that keeps telling you what a massive non-achiever you are, then it becomes imperative to create an illusion of success.
But how athletic is Johnstone actually?
As this video shows, while girls in Russia are benching 110 kilograms, Johnstone struggles to knock out six reps with 66 kilograms, a truly dreadful weight for a grown man:
That piss-weak bench press, recall, belongs to a man who's a prolific and long-time user of anabolic steroids!
And what of his allegedly awesome cycling prowess? Well, early this year, someone acted upon the terribly misguided idea to maintain a bicycle race across Australia. Since Johnstone is a terribly misguided person, this seemed the perfect opportunity for him to display his two-wheeled talents. There were no daily phases; the riders were told to get in their way, and that whoever got to the East Coast first are the winner. As a result of this truly idiotic race design, the participants skimped on sleep as they attempted the sort of daily mileages the UCI knows full well would be detrimental to seasoned professional riders.
If ever there was a guaranteed recipe for disaster, it would be mixing a whole lot of fatigued, sleep-deprived cyclists with Australia's awful drivers. Sure enough, one rider got hit by a car in South Australia, while British ultra-distance star Mike Hall - who had complained of being "really tired" and enduring poor vision throughout the race - was struck and killed in New South Wales.
Sadly, Johnstone fulfilled no such terminal destiny. That's because the self-proclaimed super-fucking-awesome-sick-maaaaate cyclist did not even make it past day two of the event. He dropped out of the race, proffering some bullshit excuse about having to bail because he had been recovering from a previous bike crash.
Yes, rumour has turned into a giant koala jumped from the bushes and sucker punched Johnstone's ugly noggin', causing him to crash and sustain a further $8,000-$9,000 damage to his motorcycle. SAPOL are frantically searching for this giant koala as we talk. The public should not approach this giant koala, as it's believed to be armed, dangerous and high on eucalyptus. Anyone knowing the whereabouts of this giant koala, or any other fantasy creatures with a penchant for hitting vegan cyclists, should contact the gullible morons at SAPOL immediately.
So also did 74 year old Paul Ardill, the oldest rider in the race, who really did have a crash on a gravel road during the event - but got back on his bike, settling into a consistent rhythm of about 200 km a day.
Many assholes have at least some redeeming feature, but I'm struggling to even start to see anything positive about Johnstone. He's only an out-an-out malevolent -- an evil, worthless prick. If you're among the gullible dolts that has succumbed to his bullshit, it's time you pulled your head from your asshole and woke the fuck up.
Notice: If you find Johnstone's behavior as repugnant as I do, have been the victim of his sleazy, defamatory, attention-grabbing online antics, or know someone who's contemplating following his reckless dietary advice, then please feel free to discuss this article far and wide.