Keto Diet growing in popularity | KOB 4

Keto Diet growing in popularity Web Staff
February 22, 2018 05:06 PM

ALBUQUERQUE, N.M. -- The Keto Diet has been catching on recently. But what exactly is it? Rachael Mallory from Sports & Wellness visits KOB Eyewitness News 4 to explain.


Watch the video above for more.

To contact Rachael directly, call (585) 208-1641 or email her at She can also be found on Instagram.

What is the Keto diet?

Your body enters a process called ketosis when glucose from carbohydrates, your bodies preferred fuel source, are not readily available for energy. As a backup energy source, your body will burn fatty acids for fuel, producing ketones.

Ketosis restricts your carbohydrate intake to 20-25gm per day, relying on fats and proteins for energy. This diet is targeted towards those who want to lose weight, improve their type II diabetes, and/or improve their gastrointestinal health. The initial purpose of this diet was to prevent seizures in children with epilepsy.

What is the difference between Keto and low carb?

The keto diet is forcing your body into ketosis through eliminating carbohydrates to approximately 5% of your daily intake. A low carb diet will still allow carbohydrates to be used as energy for the body’s daily metabolic processes.

Just because you are going low carb or keto does not mean you get to neglect your vegetables. And just because you are cutting out carbs, doesn’t mean you should load up on unhealthy fats. Make good choices.

Here are some Keto low-carb recipes:

Beef Stroganoff


  • 1 Tbl extra virgin olive oil
  • 1 onion, thinly sliced
  • ½ lb mushrooms, thinly sliced
  • 1 lb beef steak, cut into cubes
  • 1 cup beef stock
  • 1 cup sour cream
  • 1 bay leaf
  • Salt & pepper to taste


  1. Heat oil in a skillet and cook onion and mushrooms over medium heat on low for 10 minutes. Remove and set contents aside.
  2. Add beef to the same skillet and cook over high heat for 3-5 minutes.
  3. Add beef stock, bay leaf, salt & pepper. Stir ingredients well to release all of the flavors and contents from the bottom of the pan.
  4. Add onions and mushrooms back to the pan and cook for a few minutes until everything is heated through.
  5. Stir in sour cream and remove from the heat.
  6. Serve over zucchini noodles. Serves 4 portions.



  • 2 cloves garlic
  • 3 medium zucchini
  • 2 Tbl extra virgin olive oil
  • 1/3 cup parmesan cheese
  • Salt & pepper, to taste


  1. Spiralizer 3 medium zucchini using your spiralizer.
  2. Heat a large pan on medium high heat.
  3. Add olive oil and garlic, and cook until fragrant about 1-2 minutes.
  4. Add the zucchini noodles and parmesan cheese. Cook only 1-2 minutes until aldente and serve immediately.

Sundried Tomato Basil Chicken

Ingredients for the Chicken

  • 2 boneless chicken breasts, tenderized
  • 2 Tbl cornstarch or almond flour
  • 2 Tbl parmesan cheese
  • Salt & pepper
  • Basil for garnish

Ingredients for the Sauce

  • 2 Tbl reserved oil, from the sundried tomatoes
  • 2 Tbl minced garlic
  • 7oz jar sundried tomatoes
  • 1 cup sliced mushrooms
  • 1 ½ cups milk or almond milk
  • 1 Tbl cornstarch
  • 2 Tbl Italian herbs
  • 2 Tbl basil


  1. In a shallow bowl, combine the flour, parmesan cheese, salt & pepper. Dredge in the flour mixture and shake off the excess and set aside.
  2. Heat 1 tablespoon oil in a large skillet over medium heat. Cook the chicken until golden brown on both sides. Transfer to a plate.
  3. Add the remaining oil to the skillet and sautee the garlic until fragrant, about 1 minute. Add the sundried tomatoes and mushrooms. Cook until the mushrooms are soft.
  4. Reduce the heat to medium-low and add the milk. Bring to a gentle simmer, stirring occasionally. Season with salt and pepper to taste and add the milk/cornstarch mixture to the center of the pan. Continue to simmer while quickly stirring the mixture through until the sauce thickens.
  5. Add in the parmesan cheese; allow sauce to simmer for a further minute until the cheese melts through the sauce. Add the chicken back into the pan; sprinkle with fresh basil and serve over baked vegetables or brown rice.

Low Carb Mini Cheesecakes


  • 1 packet sugar-free cheesecake pudding mix
  • 1 ½ cup almond milk
  • 1 cup cool whip, lite
  • 1 ½ cups Greek yogurt, vanilla or desired flavor
  • 1 cup strawberries or blueberries
  • 1 cup honey graham crackers, crushed (if not keto)


  1. Prepare pudding mix with almond milk as directed on the package. Let sit in fridge until the pudding is set.
  2. Fold pudding in with Greek yogurt and cool whip.
  3. If desired, layer in a cup with the graham cracker crumbs, and top with strawberries or blueberries.

Keto Pizza Crust


  • 1 ½ cups mozzarella cheese
  • ¾ cup almond flour
  • 2 Tbl greek yogurt cream cheese, cubed
  • 1 egg
  • Garlic powder, onion powder, Italian seasoning
  • Parchment paper


  1. Put mozzarella and cream cheese in a medium microwaveable bowl
  2. Microwave for 1 minute, stir, and then heat for another 30 seconds.
  3. Stir in egg and almond flour
  4. Wet hands and spread the dough thin on parchment paper.
  5. Poke rows of holes to avoid bubbling.
  6. Sprinkle with herbs and seasoning.
  7. Bake for 425 degrees for 8 minutes, check for bubbles, then cook another 12-14 minutes until slightly brown.
  8. Top with sauce and add toppings and bake until crispy.

Keto BBQ Sauce


  • 1 Tbl olive oil
  • 1 cup onion, diced
  • 1 Tbl soy sauce
  • 3-4 cloves garlic, minced
  • 1 (6oz) can tomato paste
  • 1 ½ cups chicken stock
  • 2 Tbl apple cider vinegar
  • 1 tsp stevia
  • 1 tsp dry mustard, oregano, basil, 2 Tbl chili powder,
  • 1 tsp Worcestershire

Pulled pork pizzas


  • low carb dough (double recipe)
  • low carb bbq sauce
  • 6 oz pulled pork
  • ¼ small onion, chopped
  • ½ green pepper, diced
  • 4 strips bacon, chopped
  • 1 Tbl extra virgin olive oil
  • ¼ cup mozzarella cheese
  • ¼ cup cheddar cheese
  • Salt & pepper


  1. Prepare low carb crust, bake, and set aside. 
  2. Heat a skillet over medium heat. Sautee onions, peppers, and bacon.
  3. Add in shredded pork and ¼ cup bbq sauce.
  4. Add ¼ cup of bbq sauce to the low carb crust. Add pork mixture and then top with cheese.
  5. Bake at 425 for 6-8 minutes until the cheese has fully melted.

Low Carb Mini Pot Pies

Ingredients for cauliflower crust

  • 1 medium head cauliflower, 4-5 cups cauliflower rice
  • ¼ cup parmesan cheese, shredded
  • 1 egg
  • Pinch of salt & pepper

Ingredients for the filling

  • ½ onion, diced
  • 1 ½ cups chicken broth
  • ¼ cup almond milk, unsweetened
  • 1 cup frozen mixed vegetables
  • 8oz cooked chicken, diced
  • 1 Tbl extra virgin olive oil
  • 1 Tbs onion powder
  • ½ tsp salt
  • ½ tsp pepper
  • 2 Tbl cornstarch + ¼ cup water


  1. Preheat oven to 400 degrees. Add the cauliflower to the food processor and pulse until you achieve a rice-like consistency. Transfer cauliflower to a bowl and microwave for 5 minutes. Set aside and allow to cool.
  2. Then add the cauliflower to a cheesecloth and squeeze out as much moisture as possible. The key is to get as much moisture out as possible so the crust isn’t soggy.
  3. Add the dried cauliflower to a bowl with egg, parmesan cheese, salt and pepper. Using your hands, combine all of the ingredient thoroughly. Spray a large muffin pan and gently press the cauliflower bowl. Bake for 20-25 minutes or until the centers are dry and the edges are golden brown.
  4. While the bases are in the oven, add olive oil to a saucepan and the onions until slightly tender. Reduce the heat to medium and add the chicken broth, almond milk, mixed vegetables, onion powder, salt & pepper. Stir and cover for approximately 5-8 minutes or until frozen vegetables are soft.
  5. Mix the cornstarch with the water and make a slurry to add to the sauce with the cooked chicken. Stir in the cornstarch mixture and increase the heat to high and cook until the sauce begins to boil. Remove from heat.
  6. Fill each cauliflower base with the pot pie filling, and serve.

Keto Cheesecake Tarts

Ingredients for the crust

  • 3 Tbl butter, melted
  • ¾ cup almond flour

Ingredients for the filling

  • 12 oz greek yogurt cream cheese, room temperature
  • 1 egg
  • ¼ cup stevia
  • 1 tsp vanilla
  • 1 Tbl lemon juice
  • ¼ tsp salt

Ingredients for the toppings

  • ¼ cup sugar-free jam
  • ¼ cup blueberries


  1. Preheat the oven to 350 degrees. Combine the melted butter and almond flour until a crumbly mixture, although combined.
  2. Line a muffin tin with paper or silicone cupcake liners and press approximately 1-2 tsps of your almond flour crust mixture into each liner.
  3. Let the crusts bake in the oven for about 5-8 minutes or until they are golden brown.
  4. To make the cheesecake filling, beat 12oz of cream cheese with an electric hand mixture until soft, and beat in the egg and ¼ cup stevia.
  5. Add the vanilla, lemon juice and salt until the mixture is thoroughly combined.
  6. Spoon the filing into the cups and bake approximately 20 minutes. The cheesecake will have risen, but slightly jiggly on top.
  7. Let them cool and then add sugar free jam and 3 blueberries on top of each one.
  8. Let them chill in the fridge overnight and enjoy.

Avocado Chocolate Pudding


  • 2 medium avocados, ripe
  • ½ cup almond milk
  • ¼ cup honey or agave nectar
  • 1/3 cup cocoa powder
  • 1 ½ tsp vanilla extract


  • Blend all ingredients in a blender until smooth. Serve immediately.

Credits Web Staff

Copyright 2018 KOB-TV LLC, a Hubbard Broadcasting Company. All rights reserved



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