Boil the chicken for 15 minutes. Put the other 2 ingredients in to a food processor. Allow the chicken breasts, once cooked to cool down so you can handle it. Roughly chop the chicken before adding it to the processor.
Once you have processed the mixture, it will look like porridge, Jen says it looks like something else, but I won’t say what.
I’m making two buns, so you measure out approximately 150g in each tin. I’ve used a 4 inch cake tin but you could use a ramekin.
You then set an air fryer to 160°C and bake for 15 minutes.
After cooling in the tin for 10 minutes, here’s the finished product……..
How much sugar do you eat in day? If some of us are being honest, we know that we eat too much sugar. The biscuits or sweets that we tend to eat mid morning, and during that afternoon energy slump add up. I’m sure there are others who eat whole grains, with plenty of fibre, who would say that they don’t consume too much sugar.
Have a look below at an “unhealthy” day of eating, compared to a “healthy” day. The results might surprise you. The examples below are all taken from widely available UK high street retailers, though I haven’t named them, or the products specifically.
The important detail to know is that ALL carbohydrates turn into sugar when eaten, this may not be immediate, but it will happen. Also, this is the case for all of our bodies, NOT just diabetics. So when a label says carbs, read that as sugar.
Unhealthy day’s eating:
Breakfast: 3 crumpets, without jam – 58.2g carbs Pure apple juice. One glass, 150ml – 16.7g carbs Total breakfast carbs – 74.9, 18.7 teaspoons of sugar.
Lunch: A meal deal. Chicken mayo baguette – 62g carbs Ready salted crisps 45g – 23g carbs Can of fizzy drink – 35g carbs Total lunch carbs – 120g carbs, 30 teaspoons of sugar.
Dinner: Four cheese pizza 330g – 93.4g carbs Mini cup leading brand ice cream, 81g serving – 22.8g Total dinner carbs – 116.2g carbs, 29 teaspoons of sugar
Total daily 310.9g of carbs, 77.7 teaspoons of sugar.
Healthy day’s eating:
Breakfast: Superberry granola 50g – 31.7g carbs 50ml skimmed milk – 2.5g carbs Banana, avg flesh weight 100g – 23g carbs 100% pure squeezed orange juice, with bits. One glass, 150ml – 15g carbs Total breakfast carbs – 72.2g carbs, 18 teaspoons of sugar.
Lunch: Tuna and sweetcorn sandwich, on malted bread – 44.5g carbs 120g portion of mango chunks – 16.3g Smoothie drink, with added vitamins and no added sugar – 33g Total lunch carbs – 93.8g of carbs, 23.4 teaspoons of sugar
Dinner: Chicken breast – 0g carbs Sweet chilli dipping sauce, 29g serving – 12.2g carbs Brown rice, 75g uncooked weight – 65.3g carbs Leading brand steamed vegetable bag – 9.8g carbs Total dinner carbs – 87.3g of carbs, 21.8 teaspoons of sugar
Total daily – 253.3g of carbs, 63.3 teaspoons of sugar
Please take a look at the YouTube we have linked, Richard Smith explains extremely well the impact of sugar on our body. Each time we consume over one teaspoon of sugar, which is just 4g, our body has to use insulin to offset the glycemic load.
I have been told in the past that a Ketogenic lifestyle is unhealthy and dangerous. The NHS recommendation for daily “free” sugar intake is no more 30g, and to eat a therapeutic Keto diet is to have no more than 20g of total carbs a day. I don’t believe that our pancreas can detect a difference between a naturally occurring sugar, and an added sugar. So the insulin responds to the glycemic load. So can eating 10g fewer carbs in a day than the Govt advises be dangerous? Please have a look for Dr David Unwin, he is lovely NHS GP, who has made a hugely positive impact in his practice. He is, in my mind, showing the NHS how it should be done, showing how beneficial lowering carbs can be for our health.
The Sugar Burden
Common Foods
A Common Breakfast
Breakfast Cereals
I have lost over 6 stone since I realised that eating fat wasn’t the problem, it was eating low fat and high sugar that was hurting me. Simon, my husband, put his Diabetes type 2 into remission by eating this way. His T2 diabetes has not been “cured”, because if he were to start eating high carb, therefore high sugar again, his blood glucose would increase quickly. This is why it is only in remission, not cured. So I don’t see how the Keto diet can be dangerous.
Don’t blame the fat for what the sugar did.
Yet again, these are purely my own thoughts, based on our experience and research. This is not medical advice, just sharing what has helped us.
Breakfast very simply means the first meal after you have fasted, when we break our fast. You might be thinking, “I don’t fast”, but we all do, to a greater or lesser degree. We all fast when we sleep, which hopefully for most of us will be 6/8 hours, depending on what our individual bodies need. If you eat your last meal at 6pm, and do not consume any food or drink that contains calories until 8am next morning, you will have fasted for 14 hours. Which is classed as IF, an intermittent fast.
Our bodies understand that we will naturally fast overnight, the dawn phenomenon is activated each morning to help us prepare for the day.
Our blood pressure rises a little, to help us to not feel dizzy when we stand up, after lying down for hours overnight. Our blood glucose levels increase marginally, to give us energy; this is why it is inadvisable for diabetics to use the pinprick test to check their glucose levels in the morning, as it will give a false high. For those of us who don’t eat carbs, the liver will not have stored sugar to release. So it will activate gluconeogenesis (production of new sugar made from naturally occurring amino acids) to give our bodies the energy boost.
I used to eat cereals or toast for breakfast, maybe even crumpets if I felt like a real treat. Which I now understand is high in carbs, and therefore sugar. When our body consumes over a teaspoon of sugar, just 4 grams, our pancreas needs to send insulin to stop the blood having too much sugar circulating. Eating carbs too early in the day, when we already have a naturally occurring rise in blood glucose, puts extra strain on the pancreas.
When I first started Keto, I changed to having bacon and eggs for breakfast. Very quickly, once I became more sensitive to ghrelin, the hunger hormone, I found I didn’t need breakfast, as I genuinely wasn’t hungry. My body can then carry on fasting a little longer, and can utilise the benefits of autophagy.
