Skip to main content

Fiber and Keto

Low carb salad loaded with healthy fiber

With Keto coming in as the number 2 diet for 2019, plenty of criticism comes along with that. (The Mediterranean Diet, is number 1.)

Jillian Michaels, the fitness motivator, has been outspoken against it, citing all kinds of falsehoods. Now, she has her own weight loss plan and may not be thrilled about any competition, so she blasted it.

I do think there is one legitimate concern and that is you may not be getting enough fiber on a Keto diet. Are you on the Keto/low fat diet and worried you aren’t getting enough fiber? Fiber is incredibly important. It helps you to maintain regularity. Fiber boosts the good bacteria in your micro-biome—your gut; the gut is where most of your immune system is, so a healthy one keeps the whole body in check. Fiber can also help promote weight loss and lower blood sugar levels.

The recommended daily intake is 25 grams for women and 38 grams for men, but most people—on a low carb diet or not—don’t hit those requirements.

Here are some low carb/Keto friendly carbs:

  • Avocado 10 grams per cup
  • Broccoli 5 grams per cup
  • Artichoke 10.3 per artichoke
  • Brussels sprouts 4 grams per cup
  • Kale 2.6 grams in 1 cup
  • Spinach 2.4 grams in 3 ½ cups raw, ½ cup cooked
  • Cauliflower 2 grams in 1 cup
  • Almonds 3.4 grams per ounce

You probably know that beans are high in carbs and fiber, but did you know you can eat black soy beans? A ½ cup serving has 8 grams of carbs, but 7 grams of fiber—so replace it with any bean recipe and enjoy!

Eden organic balck soybeans
  • Black soy beans 7 grams in ½ cup

And then there are the fiber superstars: chia seeds, psyllium husk and flax and hemp heart, with chia probably the top fiber food on the planet!  (I included hemp hearts because they are loaded with essential fatty acids (EFA), omega -3 and omega-6.)  I make a drink with all three plus collagen peptides and matcha tea with water for my morning drink. Note that the psyllium, hemp hearts and chia are 0 net carbs!

  • Chia 8 grams of fiber, 8 grams of carbs in 2 tablespoons
  • Psyllium husk 4 grams fiber, 4 grams carbs in 1 teaspoon
  • Flax seed 3 grams fiber, 4 grams carbs in 2 tablespoons
  • Hemp Hearts 2 grams fiber, 2 gram carb in 3 tablespoons

There are many ways to use the super foods to boost your fiber intake. For lunch, for example, the greens are fiber. This salad has spinach, romaine and arugula with 6 grams. I added red and white fermented cabbage (naturally fermented makes it loaded with probiotics and good for gut health) and pickled carrot and purple radish for 3 grams. Then I made chia seed and almond flour croutons with another 6 grams. Finally, I added 1/2 of an avocado for 10. Total fiber: 25 grams!

I get more fiber than from lunch. My breakfast drink has 8. I eat lots of veggies for dinner and I snack on nuts.

So please…don’t tell me my Keto diet is unhealthy!

Killer Mexican Chicken Soup

Mexican Chicken Soup

Mexican Chicken Soup

I have a cold and even with my dulled taste buds, plain chicken soup is just boring. I made a big pot of bone stock with chicken for the dogs and this meal.  So I get the health benefits of bone stock and all the added ingredients in this soup!

Before going low carb, I made this soup with regular red or black beans and corn and served it with tortilla chips. I made this last night and am delighted with how it turned out—not missing carbs one bit!

Recipe for chicken bone broth

Mexican Chicken Soup

1 large yellow onion, diced

1 or 2 cloves garlic minced

Avocado or extra virgin olive oil

3 bell peppers, diced

2 T cumin

1/2 tsp chili powder or more to taste

2 T Coriander

1 Chipotle pepper and sauce

Salt & Pepper

5 cups cup chicken bone broth

1 small cans fire roasted or regular diced tomatoes

1 can black soy beans, drained

12 ounces chicken, diced


1 Lime, juice and zest

1 Avocado, diced

Handful cilantro, chopped

4 ounces shredded cheddar cheese

Sour cream or crème fraiche


    Sauté onions and garlic in olive or avocado oil for a few minutes on a medium low heat until translucent and add peppers, raising temperature to medium high. Cook 10 minutes or until vegetables are softened Add spices and stir for 3 minutes.  Add chicken stock, tomatoes and beans to a boil; reducing heat and simmer for 20 minutes. Add chicken last 5 minutes.

To Serve:

Ladle soup into bowls and top with the cheese, sour cream, avocado, and cilantro, lime zest and juice.

Fish Filet with Almond Meal

Basa filet with an almond meal crust and haricot vert almandine

I bought almond meal to see what it would be like instead of almond flour in Keto rolls and decided to try it on the Basa filet I bought. Almond meal is not as finely ground as flour and the coating was more like breadcrumbs and worked out great! You can use any filet—flounder, sole, catfish—if it is very thick, it can be finished in the oven.  

Fish Filet with Almond Meal

Serves 2

12 ounces filet fish

1 egg

½ cup almond meal

Parsley, chopped and divided

Salt and pepper


Butter or ghee

Leon, zest and juice

Rinse and dry fish. Add salt, pepper and half of the parsleyto a beaten egg in a bowl. Heat a cast iron pan to medium high and add fat whenhot. Dredge fish in egg, then almond meal and place in pan. Cook fish untildone, 5-10 minutes, depending on thickness. Add scallions a couple minutes before fish is done. Allow coating to get nice andbrowned. Plate fish and add remaining parsley, lemon zest and some juice.

Beef Stew

Pasture raised beef stew

When I eat meat, it’s pasture raised and grass fed. Thereare many reasons, including it is more humane, healthier and tastier. See here for a guide.

This is a classic dish that never gets old. The low carbversion has it sitting atop spiralized zucchini. I’ll admit that I had this with a delicious rosemary baguette; it was the weekend and occasionally, I’llhave some carbs.

For the richest flavor, make your own stock. Here is how. If you do purchase stock, make it organic. The Dijon mustard adds a bit moredepth, but you won’t taste it per se.

Beef Stew

2 pounds pasture raised beef stew meat, excess fat removed

2 medium onions, chopped

½ pound shitake mushroom, chopped

5 cloves garlic, minced

1 tablespoon Dijon mustard

1 large carrot, chopped into small pieces

2 stalks celery, chopped

1 head kale, spines removed and chopped

Cauliflower, optional

Peas, optional

Salt and pepper

3 cups organic, pasture raised beef or chicken bone broth

2 tablespoons tallow, butter or ghee

Crème fraiche or sour cream

Spiralized zucchini

Heat 1 tablespoon fat on high in a dutch oven. When hot, add meat; add salt and pepper, but don’t crowd and do in batches if necessary. Brown on all sides and remove. Turn heat to low and add more oil if needed and sauté onions, allowing them to get soft. Raise heat and add mushroom, cooking until liquid is released, 5-10 minutes. Add garlic and stir for a minute. Add meat, mustard and stock, bringing to a boil. Lower to low and cover; cook for 1 hour, stirring occasionally. Add carrots, and cauliflower; cook another 20 minutes. Add kale and cook final 10 minutes. Add peas. Put zucchini in a eating bowl, add stew and a dollop of crème fraiche or sour cream.

Low Carb “Wonton” Soup

Low Carb “Wonton Soup”

Before I started eating low car, I made this soup with real wonton wrappers and painstakingly filled each one with a pork mixture. I only use pork because my husband is allergic to shrimp; use both shrimp and pork for a more authentic taste. At some point, I got too lazy to make the wontons and just tossed them into the soup. Which is why removing them and using shirataki noodles seemed like the natural move when going low carb, as the “noodles” give that slippery wonton mouth feel but with no added carbs! I also add lots of veggies and keep the fat from the homemade bone broth and meat to make this a nutritious and delicious one pot meal.

You could make this vegetarian with crumbled tofu. Extra points for making it crispy under broiler!

Low Carb “Wonton” soup

Serves 4

1 pound ground pork or ½ pound ground pork and ½ pound shrimp, chopped or crispy tofu, see recipe below

4 cloves garlic, minced

1” ginger minced

½ bunch scallion, chopped

2 tablespoons organic tamari

1 tablespoon sesame oil

2 packages shirataki noodles, drained

5 cups organic turkey, chicken bone stock or vegetable stock

1 large carrot, cut in small pieces

2 stalks celery, cut into small pieces

Organic animal fat, ghee, butter or avocado oil to cover bottom of pot

1 small head savoy cabbage, shredded

7 ounces baby spinach

Brown pork medium high. When browned, lower heat and add ginger and garlic stirring until fragrant, 1 minute. Add scallion and stir. Add stock. When boiling add carrots and cook about 10 minutes. Add all remaining ingredients except sesame oil, noodles and baby spinach. Cook for 10 minutes. Turn off heat and add sesame oil, spinach, shirataki  noodles, salt and pepper to taste.

Pork Tenderloin with Chimichurri Sauce, Black Soy Beans, Butternut Squash & Broccoli

Chimichurri Pork tenderloin with black soy beans, mashed butternut squash and sautéed broccoli

I hadn’t made this dish in forever because I like it with black beans and until recently, didn’t know about the magical low carb black soy beans, with net 1 carbs! The chimichurri sauce makes this dish come alive, and I sprinkle it on the meat, beans and steamed broccoli.

Pork Tenderloin with Chimichurri Sauce

Serves 4

1 pound pork tenderloin

3 t chopped garlic, divided

1 t salt

½ t cumin

1 T + 1t oregano

¼ cup finely chopped onion

½ cup + 3 T olive oil

½ cup parsley, loosely chopped

¼ cup lime juice

2 T wine vinegar

Place tenderloins on heavy-duty aluminum foil. Coat with 2t garlic, salt, cumin, 1 t oregano and onion. Sprinkle with 3 T oil lemon and marinate 8-24 hours. Wrap in double foil and bake in oven 350 1 hour.

Make sauce: combine parsley, lime, red vinegar, oil, garlic, salt and pepper, oregano.

Serve with black beans.

Indian Spiced Spinach with Paneer on Zucchini

Indian Spiced Spinach with Paneer over Zucchini

I buy mostly fresh vegetables and fruits, but certain frozen ones can’t be beat—like Trader Joe’s frozen spinach. A full one pound, the spinach is loose, not in a block, so you can use whatever amount you want. I often take about a third for my frittatas, for example. Both their organic and pesticide free (not sure what the difference is, other than a certification) are around $2.00—a real bargain compared to the 7 ounces of  organic baby spinach that goes for $5.00.

Trader Joe’s Spinach

As you can see, I just open the bag and let it defrost in a colander for a couple hours. If it is still frozen when I need it, I run some hot water on it and remove excess water. It doesn’t need to cook; just put it into what recipe you need it for.

For example, my spinach artichoke dip is super easy because I defrost the spinach, mix it with the rest of the ingredients and bake. Boom—done!

I make this recipe with either paneer or tofu. The last time I made it, I put it on a bed of spaghetti squash. Both are good.

Indian Spiced Spinach with Paneer on Zucchini

2 pounds frozen spinach, drained and squeezed dry

2 cans coconut cream or milk

2 medium onions, chopped

6 cloves garlic, minced

1 “ piece ginger, minced

2 tablespoons coriander

2 tablespoons cumin

1 tablespoon turmeric

1/2 teaspoon red pepper flakes or 1 tablespoon Korean red pepper

2 tablespoons mild curry



Coconut or avocado oil or ghee

Water or chicken stock as needed

2 pounds tofu, dried and crumbled


1-2 8 ounce blocks of paneer, cut into small pieces and dusted with spices

1 spaghetti squash, roasted or 2 zucchini, spiralized

Saute onion until wilted on medium heat. Add ginger and garlic and stir until fragrant, about a minutes. Add spices and turn to low and stir for a couple minutes. Add coconut milk or cream. Heat and add spinach and cook until hot. Add some water or chicken stock as needed.


Salt and pepper

1 tablespoon Korean red pepper flakes or ½ teaspoon red pepper flakes

2 tablespoons avocado oil

Put on broiler and rack 6 inches away from broiler. Spread tofu on a tray on parchment. Add oil and spices. Broil 20-25 minutes or until brown, turning mid-way through.


Ghee or avocado oil

Sauté on medium high until brown

Put squash on a plate, add spinach and top with paneer or tofu. If using zucchini, keep it raw and put a mound on each plates and top with spinach mixture and tofu or paneer.


Low Carb Meatloaf & Cabbage

Low carb meatloaf and cabbage

Comfort food! If you are used to putting breadcrumbs or panko into your meatloaf and are afraid you’ll miss this low carb version, don’t worry—with all the flavors and good texture, you won’t even notice.

The gelatin gives meatloaf (and balls) a better texture and more moisture.

I used goat cheese in this recipe and it gives the meatloaf lots of flavor, almost competing with the grass fed beef. I liked it, but goat cheese really amps up the much needed flavor when using chicken or turkey.

Low Carb Meatloaf

1 pound grass fed beef, buffalo, pork, turkey or chicken

1 Egg

¼ cup milk or half and half

½ envelope gelatin

4 medium Portobella mushrooms (optional)

1 onion (optional)

Garlic (optional)


1 teaspoon dry mustard/Dijon

½ cup parmesan or 3 ounces goat cheese

1 teaspoon worcestershire sauce

1 tablespoon tomato paste

Parsley, chopped

Combine gelatin, egg and milk and let sit 5 minutes. Sauté garlic, onion and mushrooms cook. Mix with rest and bake 350 45 minutes.

Red Cabbage Recipe

Chunky Guacamole Dip and Dressing

Chunky Guacamole

I love to make this guacamole for company as a starter because it is very tasty but has few calories and isn’t filling–thus not ruining appetites for dinner! I serve this will vegetables like chunks of bell peppers and celery.  Always keep tomatoes at room temperature for maximum flavor. Make this an hour or so before it will be consumed and don’t refrigerate. Do put leftovers away.

Which leads to the sad fact that avocadoes brown quickly and this dip won’t look great the next day. Just add some oil and lemon and you have a really tasty salad dressing!

Chunky Avocado Dip and Dressing

1 large avocado, diced

1 container grape tomatoes, quartered

Handful cilantro, chopped

½ medium red onion, thinly sliced and diced

½ lemon, juiced

Salt and pepper

½ teaspoon hot sauce, or to taste

Combine all ingredients and keep at room temperature. Serve with vegetables like bell peppers and celery

Guacamole Salad Dressing


1 lemon

1/3 cup avocado or extra virgin olive oil

Additional hot sauce, salt and pepper

Combine chunky avocado dip with lemon and oil in a blender

Vegetable Stew with Black Soybeans

Vegetable Stew with Black Soybeans

OK guys, I’ve some exciting news…just discovered that black soybeans are low in carbs and high in fiber! Half a cup has 8 grams of carbs and 7 grams of fiber, or net 1 carbs!

I’m thrilled because while I like meat, fish and poultry, I also like to eat vegetarian and don’t like to eat a lot of cheese. I do eat organic tofu, but this is such a great alternative!

This stew is the first recipe I made with black soybeans and it was delcious. I tweaked the recipe and will make a slightly different version today. This one has mushrooms and parmesan cheese. Tonight, I will use crème fraiche (sour cream is good, too) and avocado as garnishes. Will post that tomorrow. I am also replacing the mushrooms with peppers.

The spiralized zucchini and Delicato squash made the stew nice and thick. Next time, I may omit Delicato and serve over spaghetti squash. Can’t go wrong either way.

I made turkey stock the other day for Thanksgiving gravy and had extra so used it as liquid. I’m not a vegetarian, so what the heck—it gave great flavor.

Vegetable Stew with Black Soybeans

2 cans organic black soybeans with no salt, reserve juice

2 tbsp ghee or avocado oil

1 medium red onion – chopped

2 stalks celery – chopped

1 bell pepper, chopped

4 cloves of garlic – chopped

2 tsp ginger – grated

1 tsp cumin powder

1 chipotle pepper in adobo sauce – chopped

1 tsp salt

1 tbsp black pepper

2 cups vegetable broth or chicken stock

2 zucchini – spiralized

1 delicato squash, cut in half and seeds scooped or spaghetti squash


Handful of chopped mint/cilantro

Juice of 2 lemons

1-2 avocadoes, diced

Crème fraiche, sour cream or parmesan

Eden organic balck soybeans

Heat oven to 400. Coat Delicato squash with avocado oil, salt and pepper and place cut side down into oven. Bake until soft, about 30 minutes. Remove, let cool then cut into bite-sized pieces. If using spaghetti squash, scoop strands and put aside and serve stew over a mound of them.

Heat ghee in a dutch oven. Add chopped red onion, pepper, celery, garlic and ginger. Sweat the vegetable on low heat until soft, about 10 minutes. Add cumin and chipotle pepper, salt and pepper, cook until fragrant. Add beans and stock, bring it to boil. Partially cover the pot and simmer on low heat for 20 minutes until soybeans are almost soft or al dente.

Add zucchini and squash. Taste and adjust the salt. Put stew in bowls and add lemon juice, and chopped herbs. Top with fraiche or sour cream and diced avocadoes.

Eden organic balck soybeans

Copyright © 2021 Norma Lehmeier Hartie