Keto Polish Stuffed Cabbage (Golabki)

Polish stuffed cabbage is the dish which I remember my both grandmas, and later on also my mom, were doing very often. It is a very traditional meal made of ground pork and beef mixed with rice, rolled in the boiled cabbage leaves and baked in tomato sauce. There are as many variations of Golabki as there is the housewives in Poland. Every woman will tweak the recipe a little different and each time stuffed cabbage meal will taste just delicious!

Here I am presenting the traditional Golabki recipe with changes made to create a great Paleo/Keto dish! So let me transfer you to my family house for a bit!

Serves 12.

Ingredients for the stuffed cabbage:

  • 1 large head green cabbage (around 20-24 ounces)
  • 1 lbs of grass-fed ground beef
  • 1 lbs of ground pork
  • 1 tbsp coconut oil
  • 1/2 white onion, diced finely (around 4 ounces)
  • 1 ½ cups of grated or rice cauliflower
  • ½ tbsp garlic powder or minced garlic
  • 2 tsp sea salt or Himalayan Pink salt
  • 1 ½ tsp black pepper

Ingredients for tomato sauce:

  • 28 oz crushed tomatoes (2 cans)
  • 1 tbsp of dried or fresh basil leaves
  • 1 tbsp of dried or fresh thyme
  • 2 tbsp of dried or fresh cilantro
  • 5 tbsp of avocado oil
  • Salt and pepper

Instructions:

  1. Rice or grate the cauliflower. I use my food processor. Save 1-1/2 cups for this recipe and the rest could be used as fried or sautéed side dish.
  2. In a large bowl, mix the beef, pork, garlic powder, salt and pepper.
  3. Put a large pot of water on the stove over high heat. Cut the core out of the cabbage and place it in the pot. Bring to a boil and then reduce the heat to a simmer. As the leaves soften, peel them off with a spoon. Take care not to rip them in half. The whole process usually takes about 15 minutes.
  4. In a large skillet over medium-high heat, add a tablespoon of coconut oil. Add the onion and grated cauliflower and sauté for 3 to 5 minutes until the onion is translucent and the cauliflower is softened. Turn off the heat and allow to cool for 5 minutes.
  5. Combine the onion and cauliflower with the meat, and mix by hand to incorporate all the ingredients.
  6. Roll the golabki by holding a cabbage leaf, concave side up with the stem toward you, and placing a large spoonful of the meat mixture at the stem end. Then roll forward, fold the sides in and end with the seam down.
  7. Mix the crushed tomatoes and spices and avocado oil in a bowl. Put ~1 cup in the bottom of the slow cooker (or casserole dish). Lay the golabki in with the seam side down. Cover with the remaining tomato mixture once the slow cooker is full.
  8. For a slow cooker, cook on low for 5 hours. If using the oven, cover the top of the dish with foil and bake for 60-90 minutes at 350°F. You can cook them also in the deep pot in the tomato mixture on the stove pot on medium for around 45-60 minutes.

 

Nutritional Facts per serving with ¼ cup of tomato sauce:

284 cal, 22g Fats, 8g saturated fats, 7g carbs, 3g fiber, 3g sugars, 14g proteins, 53mg cholesterol, 448mg sodium, 91mg potassium.

 

STAY HEALTHY!!!!

YOU ARE IN IT TO WIN IT!!!!

YOU got this beYOUtiful!!!! ❤

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Sprouted Barley Power Pancakes

Being on ketogenic lifestyle requires me to be fat adapted, which means to eat fat and then eat fat and then maybe have a dessert such as the fat bomb. Seriously, it is a ‘fat’ life and I am so happy to be the “fat” girl and the “fat” athlete. The latter one, however, brings in the picture another approach: the cyclic ketosis. What that simply means, is having the carbing-up days especially on heavy weight lifting days (endurance is perfectly fine to be performed while being fueled with fats only). Also, for me as woman, it is important to have those days because of my feminine nature: the proper hormone production, to keep thyroid and adrenals happy, to keep my mood swing on point and my skin shiny and beautiful.

For that days, I prepared great keto-friendly pancakes which still help me with carbing up and feeling happy by catching two birds at the same time – yeay!

Let me explain to you why grains can still be healthy, keto-approved and delivering great nutrients to my body. The grains I mean here are: quinoa, couscous, millet, farro, buckwheat, barley, rye and bulgur. The great carbohydrate’s source is white rice. Turning brown rice into white rice removes phytate – an anti-nutrient that stops us from absorbing minerals – and leaves a clean source of starch.  It also reduces arsenic – brown rice was found to have up to 80 times more arsenic than white rice.

The only thing you need to do with them is to take some time and sprout them!

The process of sprouting is, in the simplest terms, the process of seed germination. In the case of grains, the grain “seed” is kept warm and damp, just as it would be in the soil, and after some period of time a tiny sprout begins to emerge from that grain “seed”.

The sprouting process is a complete biological transformation of the seed. In this process there is a lessening of the starch of the grain and at the same time an increase in the protein, fat, amino acid composition, and B vitamin content. Through the enzymatic action that occurs in the sprouting process the anti-nutrients found in the grain are also lessened. Sprouting is also a good way to prepare whole grains that will be consumed as a side dish.

OK, so let’s get to the actual recipe:

Begin by sprouting and fermenting your grain, in this case it is whole barley pearls.

  1. Wash them with water four or five time and leave to soak them in filtered water overnight in a glass bowl with a plate on top.
  2. In the morning, wash and rinse your grains thoroughly and cover with filtered water again. This time, add about 1 tbsp of the juice of half a lemon (or ¼ tbsp of citric acid) to the water and cover again for 12–24 hours.
  3. Rinse the grains and strain out the water. They are now ready to use.

 

For your pancake recipe use:

3 cups of your sprouted, fermented grain

4 organic pastured eggs

6 tbsp of grass-fed butter or coconut oil

2 tsp baking soda

1 tbsp vanilla powder

Blend all ingredients in the food processor for at least 5 minutes until nice and smooth. Make pancakes spraying the pan with coconut oil.

Serve with grass-fed butter or almond butter, or some organic, grass-fed yogurt or kefir, and a small amount of sliced bananas or berries of your choice. Enjoy your carb-up day or your dessert!

 

Nutritional Facts:

Servings 10

Per one serving: 151 calories; 9g fats; saturated fats 5g; monounsaturated fats 1g; carbohydrates 15g; fiber 2g; sugars 0g; proteins 4g; cholesterol 74mg; sodium 324mg; potassium 71mg.

 

STAY HEALTHY!!!!

YOU ARE IN IT TO WIN IT!!!!

YOU got this beYOUtiful!!!! ❤

Ginger-Coconut Mashed Sweet Potatoes

This recipe for WONDERFULLY- TASTING mashed sweet potatoes with ginger and coconut. It is a perfect side for any holiday meal. It is even better for any carbing-up days for athletes. It worked magic when eaten at breakfast for my recent endurance event at Spartan Race 😊
Ingredients

  • 5 pounds of sweet potatoes, peeled and cooked
  • 8 tablespoons of unsalted grass-fed organic butter
  • 1 cup of canned coconut milk or cream
  • ½ – 1 cup of regular coconut milk
  • 1-inch piece ginger, peeled and grated
  • 2-3 tsp of Himalayan Pink salt
  • 1 tbsp of ground white pepper
  • Finely shredded unsweetened coconut, for serving

Directions

Cook sweet potatoes until soft. Melt the butter in microwave or in a small sauce pan. Combine all ingredients in a blender or food processor. Blend until fluffy. Transfer to a serving bowl, garnish with the shredded coconut. Serve and enjoy.

 

Makes 10 servings.

NUTRITION FACTS per serving:

232 calories; 13g fats; 9g saturated fats; 27g carbohydrates; 4h fiber; 9g sugars; 2.5g proteins; 22mg cholesterol; 328mg sodium; 1.6mg potassium.

You got this beYOUtiful! ❤