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KETO LAZY SUNFLOWER SEED RISOTTO

KETO LAZY SUNFLOWER SEED RISOTTO

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Keto Lazy Sunflower Seed Risotto tantalizes the palate! When dining out I try to choose KETO LAZY dishes.  Last summer, I dined at a cozy restaurant in Niagara-on-the-Lake, a small town in the heart of Ontario’s most renowned wine region, the Niagara Peninsula. I was pleasantly surprised to see that I could follow my KETO lifestyle in reading the menu.  I saw something delicious — sunflower seed risotto!  We don’t think of risotto using sunflower seeds. But it’s ideal for your KETO path.   It was the perfect dish for me to order, given my commitment to living a grain-free lifestyle.

The idea of eating risotto high in protein and virtually carbohydrate-free intrigued me. The sunflower seed risotto served with a side of pork belly was decadent and delicious, both creamy and al dente. I decided to make my version of this same dish at home.   Below is the recipe. Serve this protein-rich risotto as a small lunch, side dish with a side of ribs, chicken, pork, or beef, or as an entrée.

WHAT IS THE NUTRITIONAL VALUE OF KETO LAZY SUNFLOWER SEED RISOTTO?

Sunflower seeds

Sunflower seeds are the primary ingredient in this Keto Lazy Sunflower Seed Risotto.  These seeds are a nutritious and versatile food that can be enjoyed as a Keto snack or added to a variety of low-carb dishes for extra flavor and nutrition.Sunflower seeds are also a fabulous source of many essential nutrients. Just one ounce (28 grams) of sunflower seeds contains approximately 6 grams of protein and 14 grams of fat, mostly in the form of healthy unsaturated fats. They are also a good source of fiber, providing around 2 grams per ounce.

Sunflower seeds are rich in vitamins and minerals, including vitamin E, magnesium, and selenium. Vitamin E is an antioxidant that helps protect cells from damage, while magnesium is important for bone health, nerve function, and muscle relaxation. Selenium is essential for healthy thyroid function and a strong immune system.In addition to these nutrients, sunflower seeds also contain phytosterols, which can help lower cholesterol levels. They are also a good source of antioxidants, which can help protect against chronic diseases such as heart disease and cancer.

WHAT IS THE TASTE PROFILE OF KETO LAZY SUNFLOWER SEED RISOTTO?

KETO LOW-CARB SUNFLOWER SEED RISOTTO

experience of risotto without the carbs.” /> A KETO LOW-CARB sunflower seed risotto low in carbs!

Keto Lazy Sunflower Seed Risotto is sooooo good and healthy.  It offers that contrast of al dente chew with creaminess from the melted cheese.  The raw and cooked sunflower seeds can almost pass for rice.  The saltiness from the pancetta and cheese nicely offsets the acidity left behind from the addition of wine.  The alcohol leaves the wine but retains its tangy nature.  So we have 2 layers of complementary contrast — the creaminess offsetting the chewiness and the saltiness against the tanginess.  

WHAT WINE HARMONIZES WITH KETO LAZY SUNFLOWER SEED RISOTTO?

 

The predominant flavor of Keto Lazy Sunflower Seed Risotto with Pancetta is saltiness due to the cheese and pancetta.The density of the risotto requires a wine with weight to match.  So we need a full-bodied dry white wine with enough acidity to nicely offset the saltiness of the cheese and pancetta.  Buttery Chardonnay will do the trick.

WINE TIPS:
ALCOHOL AND KETOSIS:

To support your Keto diet or low-carb lifestyle, opt for quality, non-alcoholic wines that are low-carb and low in sugar. Additionally, alcohol does not align with a keto diet or low-carb lifestyle. Moreover, your liver processes alcohol before nutrients, pausing ketone creation and slowing the ketosis process. Furthermore, your body will metabolize alcohol as fuel before utilizing food, which can decelerate fat burning and may lead to the storage of carbs, fat, and protein as excess body fat. Moreover, alcohol consumption stimulates the appetite, potentially causing overeating.

ALCOHOL AND HEALTH:

Did you know that when you consume alcohol, your liver has to work extra hard to break it down? This can result in damage to your liver. Furthermore, it can elevate your risk of health issues such as inflammation and cancer, particularly with heavy consumption. Additionally, alcohol can disrupt your blood sugar levels, leaving you feeling dehydrated and disrupting your body’s normal functions.

NON-ALCOHOLIC WINE AND HEALTH BENEFITS:

Non-alcoholic wines with minimal carbs and sugar are advantageous for your health. They not only aid in weight management, blood sugar control, and hydration but also contain essential nutrients and antioxidants from grapes that can decrease your risk of health conditions like heart disease. Consequently, since they lack alcohol, they’re ideal for socializing without any adverse effects, promoting feelings of happiness and reduced stress.

WHAT OTHER KETO LOW-CARB RECIPES CAN I ENJOY?

KETO LAZY THAI SALAD OF GREENS

KETO LAZY THAI SALAD OF GREENS

KETO LOW-CARB SALAD

Cold Pasta Salad (Heart Healthy)

Zoodle Caprese Salad

Tuna Avocado Blackberry Salad (Hearty Healthy)

Japanese Crab Noodle Salad

Big Mac Salad

Thai Salad of Greens

Chicken Caesar Salad

Caesar Cobb Salad

ARE SUNFLOWER SEEDS ARE HIGHLY NUTRITIOUS?

Sunflower seeds are the cornerstone of Keto Lazy Sunflower Seed Risotto. Sunflower seeds are under-rated and under-utilized in food creation. Whether roasted or raw, these kernels are packed with nutrition and worth adding to your recipe repertoire. Sunflower seeds possess protein-building amino acids. They are an excellent source of vitamin E, and in fact, a quarter-cup serving provides 90 percent of our daily vitamin E requirement. This source of vitamin E helps to prevent asthma, arthritis, colon cancer, and cardiovascular disease. Sunflower seeds are also an excellent source of copper, vitamin B1, and B6, manganese, selenium, phosphorus, magnesium, folate, and niacin.

Due to their high level of polyunsaturated fatty acids (about 68% linoleic acid) and in being low in saturated fats, sunflower seeds can be eaten regularly. The reason is that our bodies cannot make Polyunsaturated fats. These fatty acids include omega-3 and omega-6 fats and therefore support brain function and prompt cell growth. 

Omega-3 fatty acids are heart super food! They help to:  
  • Reduce triglycerides (fat in your blood)
  • Reduce the risk of arrhythmia 
  • Reduce the building of arterial plaque 
  • Help to lower blood pressure
  • Omega-6 fatty acids are just as useful. They help to:
  • Control blood sugar
  • Reduce the risk of diabetes
  • Lower blood pressure

Sunflower seeds support cardiovascular and thyroid health and promote beneficial cholesterol levels.

They are a significant source of magnesium and so contribute to the health of your heart, nerves, and immune systems. These little kernels also help in keeping your brain and your mood healthy and happy.

HOW DO YOU PREPARE THE KETO SUNFLOWER SEED RISOTTO?

In a pressure cooker, melt the butter in 2 tablespoons of butter. Add the onion and pancetta and cook over moderate heat until softened, 3 minutes. Then add the sunflower seeds and cook, stirring, 4 minutes. Pour in the wine; cook until evaporated. Then the stock and ham. Season with pepper; bring to a boil. Cover and bring the cooker up to pressure. Maintain pressure over low heat for 7 minutes. Set the cooker in the sink and run cold water over the lid to cool to depressurize it; remove the lid once it can be released without force. Drain the sunflower seeds, reserving 1 cup of the cooking liquid. Transfer 1/2 cup of the seeds to a blender along with the 1 cup of reserved cooking liquid and purée until creamy. Transfer the whole seeds to a skillet. Add the sunflower seed purée and kale and cook over moderate heat, stirring, until the seeds are coated with a creamy sauce, about 2 minutes.  Add Parmigiano.  Fold together. Spoon the “risotto” into bowls, drizzle with olive oil (optional).  Garnish with a wedge of fresh lemon and serve.
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KETO LAZY SUNFLOWER SEED RISOTTO

KETO LAZY SUNFLOWER SEED RISOTTO


Description

Keto Lazy Sunflower Seed Risotto can be served for dinner, as a side dish, or for lunch or brunch in every season.  The recipe uses butter, raw sunflower seeds, pancetta, onion, white wine, kale, chicken stock, and parmesan.  This recipe gives you that wonderful cream and al dente texture of true risotto without the grain. Completely satisfying, low in carbs, and rich in healthy polyunsaturated and monounsaturated fats!!  If you are hunting for a rich and filling Keto risotto recipe paired with wine, check out this recipe! 


Ingredients

Scale

2 tablespoons grass-fed 

1 small sweet onion, minced

1 pound (4 cups) shelled raw sunflower seeds 

1/2 cup dry white wine (optional)

6.5 ounces pancetta, diced

4 cups chicken bone broth (or homemade chicken stock)

Freshly ground pepper to taste 

1 cup torn fresh kale

1/4 cup Parmigiano -Reggiano

4 lemon wedges (for garnish)


Instructions

  • In a pressure cooker, melt the butter in 2 tablespoons of butter. Add the onion and pancetta and cook over moderate heat until softened, 3 minutes. Add the sunflower seeds and cook, stirring, 4 minutes. Add the wine; cook until evaporated. Add the stock and ham. Season with pepper; bring to a boil.
  • Cover and bring the cooker up to pressure. Maintain pressure over low heat for 7 minutes. Set the cooker in the sink and run cold water over the lid to cool to depressurize it; remove the lid once it can be released without force.
  • Drain the sunflower seeds, reserving 1 cup of the cooking liquid. Transfer 1/2 cup of the seeds to a blender along with the 1 cup of reserved cooking liquid and purée until creamy.
  • Transfer the whole seeds to a skillet. Add the sunflower seed purée and kale and cook over moderate heat, stirring, until the seeds are coated with a creamy sauce, about 2 minutes.  Add Parmigiano.  Fold together. Spoon the “risotto” into bowls, drizzle with olive oil (optional).  Garnish with a wedge of fresh lemon and serve.

Notes

  • The nutritional value for this recipe is based on the Keto version and is approximate.  One serving possesses 13.1 net carbs.
  • (Note: The nutritional information provided is a courtesy and is approximate only.  We cannot guarantee the nutritional accuracy of any recipe on this site.  We cannot know what brands you use or how accurately you follow the recipe or what you like to add creatively to the dish. Use the information as a general guideline only.)
  • Prep Time: 35
  • Cook Time: 10
  • Category: KETO LAZY
  • Method: STEAMING
  • Cuisine: DINNER

Nutrition

  • Serving Size: 1
  • Calories: 684
  • Sugar: 3.7
  • Sodium: 1985
  • Fat: 50.8
  • Saturated Fat: 11.5
  • Unsaturated Fat: NA
  • Trans Fat: NA
  • Carbohydrates: 20.3
  • Fiber: 7.2
  • Protein: 36.1
  • Cholesterol: NA

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