Low Carb Menu?

Food topics, including recipes.

Re: Low Carb Menu?

Postby cams » Mon 17 Dec, 2018 9:50 am

Kitzy wrote:I've been dehydrating cauliflower puree for quite a while, I'll add some pre grated parmesan and a bit of butter as its rehydrating and have it for breakfast. Keeps me full for hours and the cheese disguises the flavor a bit (I like cauli though)


That sounds pretty nice!

So after my cancelled trip in September I'm finally getting out for some walks over christmas and will be doing it all low carb. A few more products I've discovered lately (not all good for bushwalking).

Empower wraps: https://empowerfoods.com.au/collections ... ower-wraps
I'll be taking some of these walking. I can buy them from my local health food shop at Kingston or can buy direct. They are pretty bland, but handy as a vehicle for other tasty stuff and waay nicer than the coconut ones I tried a while back from iHerb.

Herman Brot Bread: https://hermanbrot.com.au/products/low-carb-bread/
Very satisfying for that bread/toast fix. In Hobart, Lindisfarne IGA stock it. Or can buy direct

Denada Ice Cream!: https://www.denadaco.com/
I got some on the weekend for the first time. Double choc flavour was very satisfyingly decadent. Bought from Macquarie St Supermarket in Hobart. Super expensive though!
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Re: Low Carb Menu?

Postby Nuts » Tue 18 Dec, 2018 8:47 am

Good find with the breads. Bread is on thing hard to replace. Tried the helga's lower carb wraps, nice enough but 'lower' isn't exactly 'low'.
I'll have to try those Empower wraps.

Most recent find here was frozen cauli rice, ready set for the dehydrator.

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Re: Low Carb Menu?

Postby Neo » Wed 19 Dec, 2018 9:45 pm

There is a kitchen gadget called the Vegetti. Turns carrots/zucchini etc into spaghetti like stands. Found them at Australia Post.
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Re: Low Carb Menu?

Postby flingebunt » Thu 20 Dec, 2018 3:40 pm

The biggest challenge in hiking is that carbs are usually the lightest and simplest way to supply yourself with the calories that you need on the trail. Even people who are not trying to be low carb pretty quickly find themselves sick of eating sugary foods, mash potatoes, rice and noodles. But there are a lot of alternatives.

I should point out that dietitians (not nutritionists who don't need a qualification, but actually qualified experts) recommend that for athletes (and if you are walking long distances you are getting into the elite level of athleticism) should get 70% of their calories from carbs, while for those sitting at desks all day can afford to cut out the carbs. But each to their own and here are some strategies.

Meat of course is a great source of protein which provides energy, but they can be a bit heavy, but worth packing. I like to buy packets of meat (meatballs, hamburgers, curries etc) from my local Korean store. The price starts at $1.80 for some of these. They are not dehydrated, so they can be a little heavy, but delicious. Also from the Asian store I love dehydrated squid. Otherwise you are looking at satchels of tuna and chicken in a can.

You can buy dehydrated paleo meals for camping, and they are better than most meals anyway, because you might pay $12+ for what is mostly pasta, potato or carbs, rather than meat and vegetables.

As already pointed out, you can dehydrate your own vegetables and is really the only way to get a variety of vegetables of your own choice at a reasonable price.

When it comes to beans, remember, most are both high in protein and carbs, which is why they are great vegetarian food. If you are happy with beans, most have a very long cook time. Red lentils is an exception which cook in 5 minutes, but contain very little protein.

I did see dehydrated tofu in a Chinese supermarket, if you want to try that. But I don't know about the cooking time or taste.

Lastly of course are oils and fats. Oil, like olive oil, is the most compact and weight efficient source of calories around.
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Re: Low Carb Menu?

Postby CasualNerd » Thu 20 Dec, 2018 8:53 pm

flingebunt wrote:I should point out that dietitians (not nutritionists who don't need a qualification, but actually qualified experts) recommend that for athletes (and if you are walking long distances you are getting into the elite level of athleticism) should get 70% of their calories from carbs,

Sorry to be a jerk, but that's not at all correct based on the most recent science. Keto diets have gained huge popularity especially amongst elite athletes. The first guy to summit Everest twice in a week without oxygen credits a ketogenic diet for his ability to pull off the feat, and Tour de France riders, marathon runners swear by it. Dieticians seem to be a long way behind on this and often dispute it (and the reasons for that are another whole can of worms).

In my personal opinion fat adaptation has it's biggest benefits when doing endurance exercise like bushwalking.
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Re: Low Carb Menu?

Postby cams » Thu 03 Jan, 2019 1:15 pm

So I returned from our trip yesterday. We spent 11 out of 12 days walking with packs at three different locations. Lake St Clair (including off track), WOJ and Frenchmans. So definitely included some fairly strenuous and extended walking.

I would end up classing the diet for the trip as low carb rather than keto because I gave up trying to keep the macros more favoured towards fat than protein.

Overall though it was very successful. We carried less food weight overall. We were reducing the amount of food per day we took for each successive outing as we over-estimated. We never felt hungry and only stopped when convenient to eat. I felt like energy was never an issue. Also, the type of foods we took I found much easier to eat. I've never used to find the typical scroggin mixes or musli bars particularly fun or easy to eat.

Some general notes:
- Dinners were pre-mixed combinations of Backcountry mince, and Campers Pantry veggies. We made 3 flavours. Mexican (using taco seasoning), "spag bol" using a variety of spices olives and sundried tomatos, and curry using a curry spice mix. We are definitely going to get a dehydrator to improve our options for dinners
- Breakfasts were Backcountry eggs. Ok, but not the best. We mixed some salami in some mornings which greatly improved the experience.
- Took ghee and added this to most breakfasts and dinners. Kept very well. Would transfer to a more leak proof container next time though.
- Sometimes we would skip a meal and just snack when we couldn't be bothered. Advantage of never feeling hungry
- Took Devondale UHT cream for coffee. Worked well, but would love to still try powdered cream.
- Scroggin mix was macadamias, almonds, some peanuts and amazeball cheese balls
- Safcol tuna sachets, parmesan and salami for lunches
- Kooee jerky
- Didn't use many peanut butter sachets, but the occaisonal one was nice
- Didn't use many low carb wraps but the occasional one with breakfast was nice to add texture
- Took quite a lot of olives for snacking. These were awesome.
- Atkins or Body Science protein bars were a very satisfying sweet reward. Not exactly what I'd class as "healthy" food even without the sugar, but while out walking they were a great option. Otherwise just Lindt 90% chocolate.

Few other bits and pieces but that's about it. Nothing too revolutionary there. It's mainly just taking away the carb fillers from the main meals and being fat/low carb adapted beforehand I think that was the main difference. That and being around 10kg lighter than I was 6 months ago helped. ;)
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Re: Low Carb Menu?

Postby Neo » Thu 03 Jan, 2019 8:22 pm

Cool. Nice to read your reflection.
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Re: Low Carb Menu?

Postby Mark F » Fri 11 Jan, 2019 3:59 pm

Worth keeping in mind the benefits of fibre when considering low carb diets. https://www.theguardian.com/lifeandstyle/2019/jan/10/high-fibre-diets-cut-heart-disease-risk-landmark-study-finds
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Re: Low Carb Menu?

Postby CasualNerd » Fri 11 Jan, 2019 4:35 pm

Mark F wrote:Worth keeping in mind the benefits of fibre when considering low carb diets.

The benefits of fibre resulting in 'one wipe' poops are totally underrated when bushwalking with limited paper supplies !

If I can't get enough dehydrated veg in my food I often take a few psylium capsules on multi day walks.
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Re: Low Carb Menu?

Postby ribuck » Fri 11 Jan, 2019 7:06 pm

Mark F wrote:Worth keeping in mind the benefits of fibre when considering low carb diets.

There's lots of fibre, and few carbs, in nuts and seeds!
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Re: Low Carb Menu?

Postby Mark F » Fri 11 Jan, 2019 8:16 pm

True, but to get 25 to 30 g of fibre you will have to eat about 300 grams of nuts or seeds (chia is somewhat higher). Sounds like a great diet for a cocky or budgerigar. Cashews or peanut butter require almost a kg the be consumed to get that level of fibre. This is obviously not a problem over the few days of a trip but making it a lifestyle choice may be harmful.
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Re: Low Carb Menu?

Postby ribuck » Fri 11 Jan, 2019 8:51 pm

MarkF, that's assuming you want to get ALL of your fibre from nuts. Bushwalkers can also eat low-carb high-fibre foods such as beans, lentils, berries and above-ground vegetables.

The quoted research is clear (fibre is good for you), but the slur on low carb diets is not supported by the evidence.

The real takeaway from the study should be: "If you are on a low carb diet, get plenty of fibre; don't just eat dairy, eggs and meat. If you are on a high-carb diet, get plenty of fibre, don't eat white bread, white rice, peeled potatoes and things with added sugar."
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