KETO LAZY SUNFLOWER SEED RISOTTO
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 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 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 flavour 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: To support your Keto diet or low-carb lifestyle, choose low-carb, low-sugar, and low-alcohol wines that are free of additives and artificial coloring. Include your wine carb macros as part of your meal. Remember, your liver will process alcohol before nutrients, pausing ketone creation and slowing the ketosis process. Your body will also metabolize alcohol as fuel before using food. This can slow fat burning and may cause your body to store carbs, fat, and protein as excess body fat. Alcohol consumption also stimulates the appetite. So, drink low-sugar, low-carb, and low alcohol wines in moderation.
WHAT OTHER KETO LOW-CARB RECIPES CAN I ENJOY?
WHAT PRODUCT DO YOU ABSOLUTELY NEED FOR YOUR KETO LOW-CARB DIET?
I wanted to share with you the BEST thing you can do for yourself to support your Keto Low-Carb diet. Invest in a Vitamix Blender! I stand behind this product 100%. This Vitamix is a long-term investment worth every dollar!
I use this Vitamix for almost daily all of my Keto diet needs – smoothies, ice cream blends, hot soups (made right in the Vitamix), sauces, and more! Every other blender I purchased before my Vitamix failed within a couple of years. This blender is a work horse. My best-friend has had her Vitamix for over 20 years with NO issues! I just got my Vitamix this past year and LOVE IT!
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 IS KETO LAZY SUNFLOWER SEED RISOTTO?
How is Keto Lazy Sunflower Seed Risotto prepared? 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 Parmesan. Fold together. Spoon the “risotto” into bowls, drizzle with olive oil (optional) and serve.Print