Supper Meal that Tastes Great & Does Not Spike Glucose
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Dennis Pollock shares a supper Meal that tastes fantastic and does not spike glucose. He shares a wonderful keto, low-carb mushroom gravy.
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Recipe for Keto Mushroom Gravy:
Ingredients
• 2 tablespoons unsalted butter (or avocado oil)
• 6-8 ounces mushrooms, cleaned and sliced
• ½ small onion, finely chopped
• 2 cloves garlic, minced
• ½ cup beef broth or chicken broth
• ½ cup heavy whipping cream
• ⅛ to ¼ teaspoon xanthan gum (or glucomannan)
• ½ teaspoon fresh rosemary, thyme, or sage (chopped)
• Salt and black pepper, to taste (or 1/2 tsp each)
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Instructions
1. Melt the butter in a medium skillet over medium-high heat. Add 1 tbsp hamburger drippings. Add the chopped onion and cook for 1 to 2 minutes until it begins to soften.
2. Brown the mushrooms: Add the sliced mushrooms in a single layer. Let them cook undisturbed for 2 minutes to get some color, then stir and cook for another 3 minutes until tender and golden.
3. Add garlic and herbs: Toss in the minced garlic cooking for about 1 minute.
4. Simmer the base: Pour in the beef or chicken broth and the heavy whipping cream. Bring the mixture to a gentle simmer.
5. Thicken: Sprinkle the xanthan gum evenly over the liquid while whisking continuously. Let it simmer for 3 to 4 minutes until the sauce thickens to your liking.
6. Season and serve: Stir in salt and black pepper to taste (1/2 tsp). Remove from heat, let it cool for a couple of minutes to set further, and spoon over steak, chicken, pork chops, or keto meatballs.
Cameron Long
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Excellent information, thank you
My husband laughed at me when I told him I was reading another health book. Then he saw me cancel three supplement subscriptions after finishing the book Rogue Remedies by Ruth Vance. Hes not laughing anymore.
Very nice evening meal for the cooler fall evenings. Thank you!
👍🏿
Greetings from Ethiopia. That was very awakening. Thank you, Dennis
Sounds great. So glad there’s no almond flour to add. Thank you for the recipe.
We do the same thing with mushroom gravy but we bake it with pork steak. Tasty!
I put a big pile of buttered steamed cabbage and a grilled tomato with that or I would be hungry even though I am a small 8st, it does not spike my glucose meter reading, thanks Dennis.
Hello Dennis. For breakfast at 8am, I had 3 Fat Pork/Chicken Sausages {home made, “no fillers”) 1 Large grilled Tomato, 2 Large Eggs, 2 Rashers of Bacon + Coffee Cream. @ 2 hours later BG 6.1 (110)
At 3.10 pm, after an afternoon nap, I was 5.0 (90). At 5.15pm 5.8 (105) due to Cortisol, At 7pm a small piece of cheese, a tablespoon of Kimchi, also homemade. Now @ 10.30 pm I am 5.3 (95)
I am not hungry!! I am fat adapted! And my body during sleep will drop into the fours (below 90) That makes me feel good. I relize eating was once a habit, something to do, driven by blood sugar dips and spikes. Now when I eat heartily, be it Lamb chops, Pork steak, my own lovely sausages, fresh eggs, paired with low carb veg in moderation, or in the case of cauliflower or broccoli, in excess, I feel great, full to my hearts content. No hunger between meals. As I reversed heart disease along with my diabeties I can say with conviction, Thanks Dennis! Time restricted eating is the key to metabolic health.
Great video. Remember your cheddar biscuits. If you spread the dough out on a pizza pan and cook it. It make and awesome pizza crust.
Xantan instead of starch for thickening! ok, thanks…i learnt something…might nit be able to buy it in Austria, but we will see…
bcs it is important when one is on a permanent diet to find a way to get variety, otherwise you end up eating 5 things like an Astronaut and slowly ruin your body…
so, this was great this time! thanks! 👍🥰
add some tomatoes and pickles, meal is done…mayo and eggs…👍🥰salad…much better than your years if swaffels and nuts…
that looks good. thanks den
My mom came to live with me 6 years ago. Her A1C came down dramatically after I started her on a low carb diet. Most of her dementia went away, too. Now though, her kidneys are failing. If I go high protein/ low carb, it makes them worse. She is tired of salads which are ideal for her. I’m not sure how to keep her kidneys happy yet keep her sugar down. Any suggestions would be welcome. She’ll be 87 in December.