Easy & Low Carb Keto Zuppa Toscana Recipe

Easy & Low Carb Keto Zuppa Toscana Recipe

Ready for a low-carb Keto Zuppa Toscana soup? It’s full of flavorful cooked sausage, diced bacon, turnips instead of starchy potatoes, fresh kale, and a touch of parmesan cheese at the end. I’m convinced this keto version will become a staple in your household once you try it out. Let’s get to cooking!

serving zuppa toscana

How to Make the Keto Zuppa Toscana Soup?

Ingredients

Mild Italian Sausage

I don’t know about you, but I can’t survive without Italian sausage on the daily. I can eat it for breakfast, lunch, and dinner, so this soup got an instant “I love you” from me. All jokes aside, if you prefer more heat in your soups you can add hot Italian sausage, and if you want to cut down on calories and up the protein opt for turkey Italian sausage.

Thick Cut Bacon

There goes my guilty pleasure! Thick-cut bacon always adds a kick of flavor to any dish. I actually like using bacon lardons with a bit of pancetta as well for a mix of fats, but you’re more than welcome to choose any bacon you’d like.

Want to cut down on fat? Choose turkey bacon instead – it has 14 grams of fat, compared to 22g in pork bacon. Remember, it won’t be as flavorful though.

Onion

Although onions have a bit more carbs, we’re only using one per the entire recipe so you don’t have to worry about going over your carbohydrate limit for the day. Also, regular onion consumption has been known to lower cholesterol levels and improve cardiovascular health, so it’s a vegetable I’d never cross out of my diet.

Garlic

No Keto Zuppa Toscana soup is complete without adding a flavorful kick from garlic. Same as onion, garlic has incredible health benefits such as aiding digestion and reducing inflammation and high cholesterol. I wouldn’t recommend swapping it for garlic powder so you don’t lose any of the flavors.

Keto Zuppa Toscana ingredientsKeto Zuppa Toscana ingredients

Chicken Broth

We wanted to add chicken broth to this dish to enhance the flavor and make it into a hearty soup. If you want to make it even more intense, add beef bone broth instead – although chicken stock will have more minerals such as potassium, magnesium, and phosphorus, the beef broth will have more flavor and collagen.

Turnips

In lieu of potatoes, we’re using turnips instead. They’re perfect for a low-carb, keto diet since 1 medium turnip has only 5.8g of net carbs! When you divide it uniformly across the entire Keto Zuppa Toscana soup, you don’t need to worry about getting kicked out of ketosis at all.

Turnips are a bit sweeter in taste than regular potatoes, but when cooked correctly they’ll taste more earthy than anything else.

Heavy Cream

Isn’t creamy broth the best kind of flavor known to man? Whenever fall comes around, all of my favorite recipes feature a good, comforting soup. You can also use heavy whipping cream instead, it doesn’t really make any difference in this low-carb, keto Zuppa Toscana soup.

Kale Leaves

A traditional Zuppa Toscana soup recipe can’t be complete without chopped kale. With a zesty flavor, kale adds taste to any soup plus it’s quite nutritious. Kale has twice the amount of vitamin C as fresh spinach. It also contains vitamin A, which is important for eye and bone health, and folate – a vitamin responsible for healthy brain development.

Parmesan Cheese

This ingredient is optional, but it’s a cherry on top. It’s rich, nutty, and sharp and will add that perfect umami taste to our Keto Zuppa Toscana soup recipe.

Spices

Be generous with spices. I added smoked paprika and red pepper flakes to spice it up a bit, along with salt and pepper. I like my Tuscan soup on the spicy side, and if you’re like me, you can add a few drops of hot sauce.

Step-by-Step Guide

Gather Ingredients

zuppa toscana preparing veggieszuppa toscana preparing veggies

Prepare kale by removing stems and chopping it into smaller pieces, peel and cube turnips, chop onions, and mince garlic. Additionally, remove sausage skins and cut bacon into small pieces.

Heat a Dutch Oven

cooking the sausage meatcooking the sausage meat

Add a little bit of olive oil, add bacon and cook until crispy. Remove to a bowl, then brown sausage. If there’s too much oil, remove it until you have about 1-2 tablespoons in the entire dish. Remove to a plate.

Add More Ingredients

adding chicken brothadding chicken broth

Begin making the best part of the Keto Zuppa Toscana soup – add turnips (previously seasoned with salt and pepper), onions, chicken broth, and bring to a boil. Reduce until done.

Complete the Soup Pot

adding cooked meat to the brothadding cooked meat to the broth

Add cooked sausage and bacon back to the broth, add heavy cream, garlic, and kale until it’s wilted. Salt and pepper to taste.

Serve and Enjoy

keto zuppa toscana in a bowlketo zuppa toscana in a bowl

Your Keto Zuppa Toscana soup is done! All you need to do is sprinkle it with bacon bits, add a pinch of crushed red pepper flakes and enjoy.

FAQs

Is this an Olive Garden copycat recipe?

Ha! It’s close! You have to keep in mind that Olive Garden’s menu has some of the most unhealthy items when it comes to fast food restaurants – which comes as a surprise since it’s not a Mcdonald’s or Burger King.

Olive Garden adds insane amounts of sodium and gluten to their recipes. So there’s no way to make a true copycat of the Zuppa Toscana soup without these ingredients – and that’s not something we want, especially in keto recipes which are supposed to be healthy!

In conclusion, it’s close. But I’d say it tastes more like the absolutely delicious, traditional Zuppa Toscana soup rather than the one from Olive Garden.

Can I add full-fat coconut milk instead of heavy cream?

If you want to make this Keto Zuppa Toscana recipe dairy free, I’d recommend skipping heavy cream altogether or finding a lactose-free version. I don’t think coconut cream, or even coconut or almond milk would taste good here.

However, if you are going to try doing so, let us know in the comments how it went! Now that I think of it, maybe you can use a dash of xanthan gum to thicken it up, but I’m just speculating here since we haven’t tried it ourselves.

Looking for More Keto Soup Recipes?

Keto Bacon Cheddar Soup

If the Keto Zuppa Toscana soup isn’t your thing, check out our Keto Bacon Cheddar Soup Recipe. It’s rich, creamy, super filling, and a great recipe for chilly winter afternoons. At less than 3g of carbs per serving, it’s a wonderful keto-friendly addition to your dinner repertoire.

Keto Taco Soup

If you’re missing the taste of tacos and can’t find something to satisfy your taste buds, here’s a low-carb, keto alternative. This Keto Taco Soup features avocados, diced tomatoes, onions, parsley, and a powerful kick of cilantro. Spoon it over with a dollop of sour cream and enjoy!

Keto Egg Drop Soup

Ready to add this banging keto-friendly dish to your favorite soups of all time? Make this Keto Egg Drop Soup in only ten minutes! Plus, one serving is less than 1 gram of carbs so fill yourself up without any guilt. I love adding extra liquid aminos and even a splash of hot sauce.

What’s Your Favorite Soup?

Let us know in the comments which soup stole your heart and whether or not you were able to satisfy your craving with keto recipes!

keto zuppa toscanaketo zuppa toscana

Keto Zuppa Toscana Soup

It’s full of flavorful cooked sausage, diced bacon, turnips, fresh kale, and a touch of parmesan cheese at the end.

Instructions:

  • Gather the ingredients

  • Prep the kale, remove stems and chop into smaller pieces. Wash and place in colander to drip dry. Chop onions, garlic. Peel and Cube the turnips.

  • Remove the sausage skins. If bacon isn’t already cut, cut bacon into small pieces.

  • Heat a Dutch oven (3.3L) or heavy bottom pot with a little bit of cooking oil.

  • Add the chopped bacon and pancetta and cook until crispy.

  • Remove the bacon to a bowl (keeping aside some crispy bacon for garnish)and cook the sausage meat until browned. If there is allot of oil, remove half.

  • Remove the sausage meat and place aside. Don’t Cover the meat, so they stay crispy.

  • Reduce the heat to medium and cook the onions to translucent, and then add the garlic.

  • Add the diced turnips and salt and pepper them. Cook for a few minutes with the onions.

  • Add the chicken broth into the the Dutch oven and bring to a boil. Reduce heat to medium and simmer and cook the turnips until nearly done.

  • Add the cooked meat to the broth. Keeping aside the bacon for garnish.

  • Add the heavy cream and Kale to the broth, stirring to let the Kale wilt. Salt and pepper to taste.

  • Serve with some crispy bacon bits.

Notes

If you want some heat to the soup add some chilli flakes or use chilli flavoured Italian sausage. I personally also like a dash of smoked paprika with the heat.

Nutrition Facts

Keto Zuppa Toscana Soup

Amount Per Serving

Calories 951
Calories from Fat 729

% Daily Value*

Fat 81g125%

Saturated Fat 31g155%

Trans Fat 0.1g

Polyunsaturated Fat 11g

Monounsaturated Fat 34g

Cholesterol 182mg61%

Sodium 2195mg91%

Potassium 1095mg31%

Carbohydrates 23g8%

Fiber 6g24%

Sugar 11g12%

Protein 33g66%

Vitamin A 5762IU115%

Vitamin C 83mg101%

Calcium 244mg24%

Iron 3mg17%

* Percent Daily Values are based on a 2000 calorie diet.

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Beef Stew | MaxLiving

Beef Stew | MaxLiving

Beef Stew

This beef stew is the perfect hearty meal. The best dish for a cold winter day!

Ingredients 

  • 1 lb Beef stew meat
  • 1 medium Potato (diced)
  • 1/2-1 cup Carrots (diced)
  • 1/2 medium Onion
  • 1 cup Beef bone broth
  • 1 tbsp Tomato paste
  • 1 tsp Ground mustard
  • 1 tsp Rosemary
  • 1 tsp Garlic powder
  • 11/4-1/2 tsp Red pepper flakes (optional)
  • 1 Bay leaf
  • Salt & pepper to taste

Instructions 

  • Cut onion, potato and carrots and put to the side.

  • Add salt and pepper to meat and to the instant pot on sauté & sauté until brown on most sides.

  • Add the rest of the ingredients except the bay leaf to the instant pot and stir.

  • Add bay leaf, switch instant pot from sauté to meat/stew and cover for 30 min on high.

  • Press vent and let the pressure cooker vent completely. 

  • Open the lid, remove the bay leaf, stir and enjoy!

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Easy Low-Carb Keto Valentine Desserts Recipes

Easy Low-Carb Keto Valentine Desserts Recipes

Here are my favorite Keto Valentine Desserts. The greatest thing about Valentine’s Day is all the baking and crafting –when the boys were little we did a lot of that.

They’re now twenty-one and twenty-two and off at college, but I’m still a big fan of any holiday that entails chocolate and dessert. Along those lines here are my ideas for Valentine’s Day food.

Keto Valentine Desserts

These gluten free, dairy free, keto desserts are full of healthy ingredients such as almond flour, macadamia nuts, coconut oil, and dark chocolate.

So give your loved ones some healthy low carb desserts, and save them from the high carb hangover of traditional Valentine’s Day candy. If you’re on a hardcore low carb diet you’ll love my Keto Brownies and Mint Chip Fat Bombs!

Vegan Keto Valentine’s Day Treats

Need a Vegan Valentine’s Day recipe for a loved one? You are in luck! My 3-Ingredient Vegan Keto Chocolate Pudding and Keto Low Carb Strawberry Crisp on the list below are both vegan.

Vegan Chocolate CupcakesVegan Chocolate Cupcakes

Vegan Chocolate Cupcake Recipe

Although it’s not keto, I have an incredible Vegan Chocolate Cupcake recipe in my second book, Gluten-Free Cupcakes, that your vegan loved ones will absolutely adore!I also have a whole section of my website dedicated to Vegan Dessert Recipes.

Low Carb Valentines Desserts

My darling husband is passionate about Keto Brownies and that’s what I usually make him for Valentine’s Day. My older son loves them too!

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Our younger son is a big fan of my Paleo Sugar Cookies so I often make those for him during the year, and especially for Valentine’s day! ❤️

3 Ingredient Keto Chocolate Pudding3 Ingredient Keto Chocolate Pudding

3-Ingredient Keto Chocolate Pudding

If you’re new to the Keto Diet, you may have noticed a lot of people use sugar alcohols like xylitol, erythritol, Splenda, and Lakanto to sweeten low-carb desserts.Those are not an option for me as I can’t digest them. You can learn more about this in my article called The Best Sweeteners for Keto.My 3-Ingredient Vegan Keto Chocolate Pudding uses my favorite keto sweetener. It’s super clean and perfect for my digestive system.This chocolate pudding is so incredibly smooth and creamy that it brings me back to my childhood days of eating Del Monte chocolate pudding.
Keto BrowniesKeto Brownies

Keto Brownies

While most brownie recipes use flour, this sugar-free Keto Brownies recipe uses high-fat macadamia nuts as its base –they’re the perfect keto nut!This recipe is a win-win that lets you stick to your Low Carb Diet while satisfying chocolate cravings. We all need a little more chocolate in our lives, especially on Valentine’s day!
Mint Chip Fat BombsMint Chip Fat Bombs

Mint Chocolate Chip Keto Fat Bombs

What is a keto fat bomb? A bite of deliciousness that melts in your mouth.In our house, we love Mint Chocolate Chip Vegan Keto Fat Bombs and I often make them for special occasions. These no-bake fat bombs fill us with fat, rather than carbs which turn into glucose.Check out Intermittent Fasting for Beginners to understand the benefits of burning fat for fuel, and learn how the Keto Diet fools your body into thinking it’s fasting and helps you lose weight.
Strawberry CrispStrawberry Crisp

Keto Low Carb Stawberry Crisp

I can’t make this incredible Vegan Keto Low Carb Strawberry Crisp without thinking of an adorable story.Long ago, when my kiddo was a mere ten years old, we had guests over. I made these little crisps and remarked that I had not yet whipped up the topping…
homemade whipped creamhomemade whipped cream

Homemade Whipped Cream Recipe

My older son jumped up from the table and proceeded to swiftly make a batch of my Homemade Whipped Cream recipe in a mason jar, surprising the heck out of our guests.I love how confident my boys are in the kitchen, which makes me a very proud mama.
Magic Spoon Birthday Cake Candy BarsMagic Spoon Birthday Cake Candy Bars

Valentine’s Day Candy Bars

Magic Spoon Candy Bars can best be described as a cake explosion in your mouth!This delicious candy bar combines two of my favorite things, Theo Chocolate and Magic Spoon Keto Cereal. Add some heart sprinkles and your sweetheart will be blown away by this dairy free chocolate dessert.
Thoughts on Valentine's DayThoughts on Valentine's Day

Happy Valentines Day

Are you a fan of Valentine’s day? Or do you find it’s a holiday with unrealistic pressures and expectations? I write about this in Thoughts on Valentine’s Day.

Valentine’s Day Gifts of Food

The above recipes make perfect DIY Valentine’s Day Gifts. I love giving homemade gifts from the heart rather than store bought gifts for every occasion.

Low Carb (Gluten Free Desserts) for Valentines Day

If you’re on a low carb keto diet, take a look at my Keto Diet Recipes page! Do you have a favorite Valentine’s day dessert? Leave a comment and let me know!

This post is an oldie but goodie from the archives. I first published Keto Valentine’s Desserts in 2021.

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The Best and Worst Foods for Gut Health

The Best and Worst Foods for Gut Health

gut

Gut health is a hot topic in nutritional news lately for many reasons. One of them is that so many Americans suffer from digestive issues that they seek help to alleviate their symptoms. Gut health plays a much more significant role than most people realize.

Did you know?

  • 70- 80% of the cells of your immune system are located in your digestive tract. (1)
  • Your microbiome is home to about thirty-nine trillion bacteria and 500 different species. (2)
  • Your gut and brain are connected through the gut-brain axis, both physically and biochemically. For instance, the feel-good hormone serotonin is made mainly in the gut. GABA, a neurotransmitter that reduces fear and anxiety, is also made primarily in the gut. (3)
  • Your gut is the body’s largest endocrine organ and uses more than 30 hormones to function correctly. (4)
  • The lining of your intestinal tract has more surface area than your skin. It is the largest interface with the outside world and is very susceptible to interference. 

Test your digestive health

  1. Do you experience gas/bloating frequently?
  2. Do you experience heartburn or indigestion frequently?
  3. Do you experience high/low energy levels throughout the day or crave carbohydrates or sweets?
  4. Do you have a bowel movement less than once a day?
  5. Do you experience frequent constipation or diarrhea?
  6. Do you have skin issues like psoriasis, eczema, acne, or rashes?
  7. Have you taken antibiotics?

If you answered “yes” to any of the above…you need to take better care of your gut.

 

Top Gut Health Foods

 

gut

Good Fats

Healthy fats like avocado and avocado oil, coconut oil, milk and meat, olive oil, nuts and seeds, fats from naturally raised animal products, and grass-fed butter are critical to good health and contribute to your gut health as well. Omega 3 fatty acids help support a diversity of the microbes in the gut, can help keep harmful bacteria at bay, and increase the production of anti-inflammatory compounds. (5) Good fats include avocados and avocado oil, coconut oil, flax seeds, walnuts, chia seeds, and wild-caught fatty fish (especially anchovies, sardines and mackerel).

 

Probiotic-Rich Foods/Fermented Foods

Naturally fermented foods are rich in probiotics which are incredibly beneficial to your gut. Fermented foods contain Lactobacillus and Bifidobacterium, common types of good bacteria. They are a healthy addition to every diet. Healthy fats should be eaten with every meal to help digestion and absorption of vitamins and minerals from the food. These foods include sauerkraut, kimchi, miso, natto, tempeh, kefir, and kombucha. Beware of added sugar in kefir and kombucha.  

 

Bone Broth

Cultures worldwide and for many ages have turned to bone broths for optimal health. When it comes to gut health, bone broth packs a punch. Bone broth contains high levels of glycine, which helps heal the gut lining and reduces inflammation. The gelatin present in broth is a protein known to help digest food. Bone broth also contains high levels of glutamine, which helps prevent bacteria from making their way to the small intestine.

A simple way to prepare homemade bone broth and maximize the health benefits is to start with free-range chicken bones or grass-fed beef bones. They should be roasted in the oven, combined with filtered water, and simmered for 12-24 hours. The sign of a great bone broth is that it turns gelatinous when cooled. (6)

 

Polyphenols

Polyphenols are present in many plants. They make their way to the digestive tract, where the gut bacteria can metabolize them into bioactive compounds that positively affect the gut and other mechanisms. “…the modes of action could be through modulation of intestinal barrier function, innate and adaptive immune response, signaling pathways, as well as the ability to modify gut microbiota composition.” (7) Polyphenols can be found in the highest concentrations in berries, cocoa powder, coffee and tea, spinach, onions, olives, nuts, and flaxseeds.

 

Worst Foods For your Gut

 

Sugar and Refined Carbohydrates

gut

Sugar can not only cause gut issues, but it can also exacerbate existing sugar. For example, sugar feeds the “bad” or pathogenic bacteria and candida. Sugar also compromises the delicate mucus layer that lines the large intestine. According to a 2020 study done on mice, sugar “showed significant changes in the microbial population inside the gut.” (8) 

 

Artificial Sweeteners

Many people turn to artificial sweeteners like sucralose (Splenda) or aspartame (Nutrasweet/Equal) to avoid sugar. Unfortunately, this is a poor choice for your gut health. The title of a 2018 study was “Epidemiological studies indicate that the use of artificial sweeteners doubles the risk for Crohn’s disease.” Artificial sweeteners can decimate the good bacteria in your gut while allowing the proliferation of harmful bacteria, even with limited use. Artificial sweeteners should be avoided altogether.

 

Genetically Modified Organisms (GMOs) and Glyphosate (RoundUp)

Genetically modified organisms have become commonplace in America. One of the essential characteristics of GMO food is that it can withstand glyphosate spraying (RoundUp) without being killed. Glyphosate is a known toxin and has been the subject of lawsuits. Recently, a group of researchers studied the effect of glyphosate on the gut and found, “Both the glyphosate and the Roundup did have an effect on gut bacterial population composition.

We know that our gut is inhabited by thousands of different types of bacteria and a balance in their composition, and more important in their function, is crucial for our health. So anything that disturbs, negatively disturbs, the gut microbiome… has the potential of causing ill health because we go from balanced functioning that is conducive to health to imbalanced functioning that may lead to a whole spectrum of different diseases.” (9)

The MaxLiving Nutrition Plans focus on natural foods, as close to the source as possible, and include all of the gut health-promoting foods and avoid all of the worst foods for your gut. Therefore, it takes the guesswork out, not only for your gut health but for your health in general. MaxLiving has a wonderful line of supplements targeted for improved gut health. Get started with dietary changes and our Gut Health Bundle.  

 

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About the Author

Kimberly Roberto is a wife, mother of three, author, and business owner.  She and her husband Fred have owned and operated a chiropractic and wellness clinic for the last 25 years. Kimberly and Fred have been a part of MaxLiving for since it’s onset. She co-authored the Maximized Living Nutrition Plans book in 2009 which sold over 10,000 copies and recently authored the MaxLiving’s Maximizing Your Pregnancy, Birth and Newbornbook.  She’s a holistic nutritionist and maintains a healthy cooking/recipe blog.  She is passionate about natural health and helping people reach their potential for health and wellness.  She resides in Marietta, GA and their three children are now grown and attending college.

References:

  1. https://pubmed.ncbi.nlm.nih.gov/33803407/
  2. https://www.sciencefocus.com/the-human-body/human-microbiome/
  3. https://www.healthline.com/nutrition/gut-brain-connection#TOC_TITLE_HDR_2
  4. https://pubmed.ncbi.nlm.nih.gov/11762354/t
  5. https://pubmed.ncbi.nlm.nih.gov/29215589/
  6. https://bluebirdprovisions.co/blogs/news/bone-broth-for-gut-health
  7. https://pubmed.ncbi.nlm.nih.gov/32208932/
  8. https://www.foxnews.com/health/diets-high-sugar-bad-gut-health-study 

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Carbs In Grapefruit: Is Grapefruit Keto?

Carbs In Grapefruit: Is Grapefruit Keto?

Companies genetically enhance citrus fruit to taste as sweet as possible, which is why it’s a big no on keto.

grapefruit slices

But grapefruit is bitter, and most assume this is due to a low sugar content.

So is grapefruit keto-friendly?

This post will go through everything you need to know about eating grapefruit on keto. We’ll also look at some tasty keto grapefruit recipes and alternatives.

Is Grapefruit Keto-Friendly?

The average grapefruit contains 26 grams of carbs and almost no fiber or fat, so you can’t have them on keto.

However, if you’re a big fan of grapefruit, eating one or two slices won’t do any harm because half a grapefruit only has around 13 grams of carbs. But keep it to a minimum as excessive consumption can quickly knock you out of ketosis.

Grapefruit Nutrition Facts

This is the nutritional information of one pink grapefruit:

  • 26 grams of carbs
  • 104 calories
  • 0.4 grams of fat
  • Two grams of fiber
  • 8.5 grams of sugar
  • Two grams of protein

You’ll also find trace amounts of vitamins A and C, potassium, thiamine and folate.

A Word of Caution

grapefruit 2 halvesgrapefruit 2 halves

Doctors advise against eating grapefruits when taking medication.

Grapefruit is packed full of furanocoumarin, an organic compound that interferes with enzymes in your small intestine. These enzymes deactivate medications before they get into your bloodstream, so it’s easier for your body to eliminate.

This means that a large amount of medication you take never makes it into your bloodstream. But isn’t this a good thing since your medicine is more effective? Well, no.

Before producing drugs, researchers try to find a safe dose that accounts for your body’s attempts to remove toxins.

So by eating grapefruit while taking pills, your body absorbs more medication, resulting in high blood pressure and cholesterol.

A 2016 study found that drinking lovastatin with grapefruit juice increased statins by 260 percent.

Instead, eat grapefruit at least three hours before taking medication because it gives your body time to create more enzymes within your small intestine.

Can You Drink Grapefruit Juice on Keto?

You should avoid ruby red grapefruit juice on a ketogenic diet since it consists mainly of sugar.

One cup contains 25 grams of net carbs and 16 grams of sugar. This is slightly lower than orange juice, however, it’s still too much.

Instead, use crystallized grapefruit when making soda. This is a keto sweetener with zero carbs or calories but offers a similar taste to grapefruit. 

You could also opt for a store-bought drink like Virgil’s Grapefruit Soda. It has no carbs, so you can grab a cold one on a hot summer day and stay refreshed while enjoying the taste of grapefruit.

How to Introduce Grapefruit into Your Low-Carb Diet

If you’re craving grapefruit, consume them in small amounts and consider recipes like:

  • Homemade grapefruit keto soda
  • Sugar-free grapefruit curd
  • Arugula and grapefruit salad
  • Keto grilled salad and grapefruit
  • Keto grapefruit yogurt cake

Homemade Grapefruit Keto Soda

grapefruit sodagrapefruit soda

I like satisfying grapefruit cravings by making keto grapefruit soda. You’re only drinking one gram of sugar, whereas most juices have over 30 grams.

For this healthy soda, you’ll need:

  • Two tablespoons of crystallized grapefruit soda
  • ¼ cup of water
  • A half a cup of freshly squeezed grapefruit juice
  • Three strips of grapefruit zest 
  • One cup of chilled seltzer water
  • A handful of ice cubes

Simply pour your water, crystallized sweetener and grapefruit zest into a hot pan, bring it to a boil and remove it from the heat.

Discard the grapefruit zest and let the syrup cool for 15 to 20 minutes. You can even pop your pan in the fridge or freezer, so it cools quicker.

Once the syrup is at room temperature, divide it into two glasses, add your seltzer water and ice cubes, and enjoy!

Sugar-Free Grapefruit Curd

This grapefruit curd goes well with keto toast in the morning for a traditional yet low-carb breakfast.

You only need five ingredients:

  1. A half a cup of freshly squeezed grapefruit juice
  2. Three large eggs
  3. A half a cup of erythritol
  4. One stick of butter
  5. A half a teaspoon of vanilla extract

It only takes 10 minutes of your time, but you’ll have to wait two hours for the curd to solidify in the refrigerator.

First, place all your ingredients in a saucepan with your stove on low and whisk vigorously. Once the mixture starts thickening and you see the first few bubbles, remove your pan from the stove.

Let the mixture cool to room temperature, and set it in the fridge. This allows it to harden, and you’ll be able to eat it within two hours.

Arugula and Grapefruit Salad

grapefruit saladgrapefruit salad

You can prepare an arugula and grapefruit salad in under 10 minutes, making it perfect when you’re coming home from a long day at work and don’t feel like slaving over a stove.

This arugula and grapefruit salad requires:

  • Four cups of arugula
  • One grapefruit
  • ⅛ cup of slivered raw almonds
  • A half a cup of mashed avocado
  • The juice of one lemon
  • Three tablespoons of extra virgin olive oil

Cut your grapefruit into small pieces, place it in a large bowl with almonds and arugula and give it a good toss.

Whisk your olive oil, water and lemon juice in a separate bowl and pour this over your grapefruit and almonds.

Before serving, use a keto seasoning and drizzle it over your salad for extra flavor.

Keto Grilled Salmon and Grapefruit

But if you prefer some fish with your salad, opt for the keto grilled salad and grapefruit.

For this recipe, you’ll need:

  • One pound of salmon
  • Two tablespoons of olive oil
  • One grapefruit
  • Three cups of baby spinach
  • One cup of canned tomatoes
  • Two ounces of almonds
  • One tablespoon of sesame seeds
  • A tablespoon of red wine vinegar
  • A half a teaspoon of ground black pepper
  • ¼ cup of olive oil

Cut your grapefruit in half and grill it in a pan with a touch of oil alongside your salmon. Two to three minutes on each side should be fine, and set them aside on a plate.

Next, prepare the tomato and almond pesto.

Toss your tomatoes in a food processor and blend until it’s thick. Next, add your almonds, sesame seeds, red wine vinegar and pepper and mix it again.

Serve the tomato and almond pesto on a bed of lettuce next to your grilled salmon and grapefruit.

Keto Grapefruit Yogurt Cake

grapefruit yogurt cakegrapefruit yogurt cake

This grapefruit yogurt cake satisfies your sweet tooth while offering essential nutrients like riboflavin, vitamin B12 and selenium.

To make grapefruit yogurt cake, you’ll need:

  • Three grapefruits
  • ¼ cup of your favorite sweetener
  • A half a cup of coconut flour
  • ¾ teaspoon of baking powder
  • ⅓ cup keto applesauce
  • ⅓ cup of milk
  • ¼ cup of Greek yogurt
  • Two large eggs
  • One teaspoon of grapefruit zest
  • One teaspoon of vanilla extract

Cut the tops of your grapefruit off and use a spoon to remove the inside. You only want the outside remaining.

Next, mix erythritol, baking powder and coconut flour in a small bowl.

In a larger bowl, add your wet ingredients like Greek yogurt, eggs, zest, keto applesauce and milk and whisk with an electric beater, so there are no clumps.

Pour your dry ingredients over this mixture and whisk for another minute or two.

Fill half of your grapefruit shell since it’ll rise when baking. The last step is to pop it in the oven for 65 minutes at 350 degrees Fahrenheit, and enjoy!

What Are Some Keto Alternatives to Grapefruit?

If you’re looking for a more keto-friendly fruit, consider:

  • Berries
  • Watermelon
  • Plum
  • Kiwi
  • Clementine

Berries 

blueberries ketoblueberries keto

Studies show eating berries regularly will lower blood pressure. 

Berries are nutrient-dense and low-carb, which is rare for a fruit. One cup provides 17.5 grams of net carbs, making it a healthy grapefruit alternative.

You can pop a few frozen berries in a blender with coconut milk, plain yogurt and keto syrup and enjoy a refreshing smoothie.

Berries are also flexible since you can use them when baking muffins and bread.

Watermelon

sliced watermelonsliced watermelon

Watermelon is another keto alternative to grapefruit because a cup has 11 grams of net carbs.

Like berries, watermelon has a high ORAC score. This score measures the antioxidant properties of food. So combined with a handful of berries, watermelon allows you to fight off free radicals, leading to a better quality of life.

But remember that watermelon has a glycemic index of 65, which is higher than table sugar. So if you have diabetes and want to avoid blood sugar spikes, go for fruits with a lower score, like berries.

Plum

plumplum

You can enjoy plum in moderation on a ketogenic diet because it offers eight grams of net carbs.

Consider keto plum sweeteners if you’re using plums to make dessert. This sweetener tastes like plums, but you’re consuming zero calories or carbs.

Kiwi

kiwi ketokiwi keto

Even though kiwis are sweet and tasty, the carb content is surprisingly low. One medium-sized kiwi has eight grams of net carbs.

This means you can enjoy one or two kiwis per day without interfering with ketosis. 

Kiwis are also far sweeter than grapefruit, so you can use them to sweeten desserts.

Clementine 

clementineclementine

Clementine looks just like an orange, but it’s smaller and has a lower carb count. One clementine contains nine grams of carbs and two grams of fiber, giving it a net carb score of seven grams.

Clementine is unique because it provides 40 percent of your daily vitamin C requirements. So if you eat three clementines daily, you’re comfortably meeting your vitamin C needs.

Other common questions on a keto diet are “can I eat” things like plantains, watermelon, cherries, radishes, pumpkin, beets and carrots. Read our full write up on each for more information.

Final Thoughts on Carbs in Grapefruit

Although it offers health benefits like improved immunity and heart health, one grapefruit contains 26 grams of carbs, so it isn’t advisable on a keto diet. But if you’re a big fan of grapefruit, eating one or two slices won’t harm.

It’s also essential to avoid consuming grapefruit before taking any medication because it inhibits proper digestion, which can lead to over absorption of prescription drugs.

And if you’re looking for lower-carb alternatives, consider berries, watermelon, plums, kiwi and clementine. These options are high in essential nutrients and won’t knock you out of ketosis.

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What is Pelvic Floor Therapy Treatment?

What is Pelvic Floor Therapy Treatment?

The other day I was speaking with a friend who has chronic constipation. When she asked me for advice I suggested pelvic floor therapy.

Pelvic Floor Therapy Equals Kegels?

She said that she was already doing it, so I asked, “where do you go?” and she replied, “I do it at home. I found out about it on the internet and now I do kegels.”

Pelvic Floor Therapy?

While this is a fantastic start to getting in touch with some of the pelvic floor muscles, what I was referring to is generally considered a medical treatment from a physical therapist.

This can often involve learning to relax and release overly tight muscles in the pelvic floor, though like any therapy, it is customized to the individual.

What is Pelvic Floor Therapy

In essence, pelvic floor therapy is a treatment provided by a licensed physical therapist trained to treat pelvic floor dysfunction.

Pelvic Floor PT

This therapy may include stretching and or strengthening of the pelvic floor muscles as well as those of the hip, low back, thighs, and more.

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Pelvic Floor Massage

Typically this is a hands-on, or manual therapy. It may involve working vaginally or rectally.

Pelvic Floor Dysfunction: Home Treatment

While it is fantastic to be able to see a pelvic floor therapist for treatment, not everyone has insurance that covers pelvic floor injury.

Pelvic Wand

When I am not able to make the time to get to a pelvic floor therapist and am suffering from discomfort I use a pelvic wand that can reach up and into the pelvic floor muscle area.

What is a Pelvic Wand?

Wondering what is a pelvic wand? It’s a tool for relaxing and releasing the pelvic floor muscle team.

These muscles are located deep in the pelvis and the pelvic wand is designed so that you can reach them more easily to do soft tissue massage and trigger point release on yourself.

Therawand

The brand of wand I use is called Therawand and it is made of a medical-grade polymer blend of ABS and Polycarbonate.

How to Use Pelvic Floor Wand

Above is a video with instructions for how to use a pelvic floor wand at home.

My Pelvic Floor Injury

I have a severe scar from an episiotomy that has caused me pain over the years.

My boys were born in the late 1990s and over the past decades, I had been suffering from discomfort due to the episiotomy.

Strangely, a midwife gave me this during an otherwise natural, totally un-medicated childbirth.

I still don’t understand why and would have preferred not to have it. It took a long time to heal and caused me severe post-partum pain for months.

I never spoke about it with anyone, thinking it was normal that it hurt to sit down for a year after my son was born. It especially hurt when I was sitting and nursing.

Is Pelvic Floor Therapy for Men?

Because pelvic floor injuries also occur in men, thankfully, pelvic floor therapy is also available for men.

I cannot speak from personal experience, obviously, but the practice I go to in Boulder says that 35% of their patients are male.

What is Pelvic Floor Dysfunction?

Pelvic floor dysfunction is often a component of the following medical issues:

  • Pelvic Pain
  • Low Back Pain
  • Hip Dysfunction
  • Bowel Issues
  • Bladder Dysfunction
  • Functional Incontinence
  • Uterine Prolapse
  • Painful Intercourse
  • Episiotomy Damage
  • C-Section Scarring

Pelvic Floor Physical Therapy

I have gone to a practice in Boulder called Pelvic Therapy Specialists.

They take most forms of insurance which I think is amazing. The experience is lovely from the moment you call them on the phone.

Pelvic floor therapy takes place in such a vulnerable part of the body that I would only recommend going to a place where all of the employees are incredibly pleasant, personable, and thoughtful.

Finding the Right Pelvic Floor Specialist

Several years ago, I went to a pelvic floor therapy practice where the receptionist was not a happy person.

I felt crushed every time I called and set up an appointment over the phone.

I also brought a friend with me to each appointment just to have someone to keep me company and to act as a buffer in dealing with the animosity that emanated from behind the front desk.

This was not a good long term arrangement and required way too much effort on my part so I stopped going there even though the pelvic floor therapist was great.

Bedside Manner That Works

Although we have little power in this odd healthcare system, I do my best to avoid practices with negative gatekeepers.

When I encounter an efficient, pleasant person who answers the phone at one of my physician’s offices, I am sure to let the doctor know how grateful I am for that person.

When we’re sick or in pain there’s no need for nasty bureaucrats to pile it on and further distress us.

Do You Have Pelvic Floor Dysfunction?

If you have any of the issues listed above it may be worth consulting with a physical therapist specializing in pelvic floor treatment.

Do you have pelvic floor issues? Leave a comment and let me know.

This post is an oldie but goodie from the archives. I first shared Pelvic Floor Therapy in 2019.

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