While I maintain a mostly plant-based diet, over the last few years I have incorporated the best of many wellness approaches (ranging from keto, Whole 360, and Mediterranean). I think of food as medicine, and I generally have a holistic approach to eating, that includes healthy fats, moderate protein (generally plant-based, or on occasions some fish), and conservative amounts of complex carbs.

The reality is that vegetables and fruits are carbs. But what types of carbs I’m consuming is inherently what I dial into, for example if I’m going to eat fruits, I’ll likely choose berries like raspberries as they have a low glycemic index. And being conscientious of my carbs, doesn’t mean I can’t occasionally indulge. I try to practice moderation, and factor in the knowledge I have gained on how to burn fat for fuel (for example, drinking exogenous ketones certainly helps my body when it has both glucose and ketones, available as a duel source of energy), and in making overall better choices for myself and my family.

In about less than a week, some wellness enthusiast friends and I will be hosting a cooking demo-class (“Sneaky keto cooking demo, good for your family will actually eat), that incorporates low-carb or “keto-ish” recipes, along with general tips. These tips are helpful if you’ve got a finicky family, that you want to feed with conscientiously healthy options, even if it means sneaking it into their food.

My specific contribution during this class is a low-carb garlic bread. The flavors and crispy texture of this bread’s recipe make you forget, or not even realize that you not eating traditional gluten or wheat-based bread.

While this bread can paired with a marinara sauce, I had some fun coupling it with my aromatic roasted tomato chutney, which is especially welcomed if you are in the mood for something savory or tangy with a balance of sweet and spicy.

I especially had fun with our home’s true chef, Omni Valentino Lewis.

Garlicky Low-carb Bread

(Serves about 3-4)

Ingredients

• 1 cup shredded mozzarella
• 1/2 cup finely grounded almond flour
• 2-3 Tbs cream cheese (or whipped cream cheese)
• 2-3 Tbs minced garlic (since you aren’t a vampire, why go any lighter?)
• 1 tsp garlic powder
• 1 tsp baking powder
• 1/4 tsp salt OPTIONAL
• 1 large egg
• 1-2 Tbs butter, melted
• 1-2 Tbs freshly chopped parsley
• 1-2 Tbs freshly grated Parmesan

The Process…

1. Preheat oven to 375°– 400°F , and line a medium baking sheet with parchment paper.
2. In a medium microwave-safe bowl, melt 1 Tbs of the butter.
3. To this bowl add and mix the mozzarella, almond flour, cream cheese, garlic powder, baking powder, and a pinch of salt (optional).
4. Microwave ingredients of the bowl on high until cheeses are melted, about 1 minute. Let contents briefly cool down.
5. To the bowl, stir in the egg. 
6. Shape dough into a ½”-thick oval on baking sheet. 
7. In a separate small bowl, mix melted butter with garlic, parsley, and Parmesan. Spoon mixture over top of bread.
8. Bake until golden, for 15-17 minutes.
9. Slice and serve with a sauce of your choice.

Roasted Tomato Chutney

(Serves about 4-6 small portions)

Ingredients

• 4 large chopped tomatoes
• 1/2 large chopped white onion
• 2 Tbs freshly minced ginger
• 1 Tbs freshly minced garlic
• 1 Tbs grounded cinnamon or 1 dried cinnamon stick
• 1 Tbs grounded cumin powder
• 1 tsp grounded cloves or 1-3 dried clove bugs
• 1-3 tsp turmeric powder
• 1 Tbs yellow or black mustard seeds
• 1 large dried red chili
• 1-2 Tbs cayenne pepper powder
• 1 Tbs Himalayan Pink Salt (salt amount and type can be adjusted)
• 1-2 Tbs Himalayan Pink Salt Grass-fed Ghee (I prefer the 4th & Heart brand)
• 1 Tbs Extra Virgin Olive Oil
• Olive Oil Spray
• 1-2 Tbs Tamarind Paste (adds a nice tangy punch).
• 1 Tbs Manuka Honey (balances off the spicy and tangy flavors, with a crisp earthy sweetness) – OPTIONAL if following strict keto

Roast the tomatoes and onions, after lightly spraying with olive oil, and tossing it with the ginger, garlic, cinnamon, cumin clove, and cayenne spices. I recommend roasting at 400 degrees for approximately 30 minutes.

Then sauté & puree…

Sauté in the ghee, the mustard seeds until they bloom (you’ll hear a popping noise). To this simmering ghee add the dried chili pepper, followed by the roasted & spiced veggies. Mix veggies into the ghee, and let it simmer on low for 20 minutes, stirring occasionally.

Puree the sautéed veggies in a blender until mostly smooth. Transfer back into the skillet used to sauté the veggies, and continue simmering on low heat for another 15 minutes or until the puree appears lightly caramelized. To this sautéed puree add the salt, tamarind, and honey, stirring until the mixture is further caramelized.