Many people who are following a ketogenic eating plan may feel some loss toward eating healthy, high fiber carbohydrates such as sweet potato, farrow, fava beans, lentils, peas, beans, a piece of an apple, an orange, etc. As a realist in functional nutrition and behavioral change for over 30 years, I find that certain therapeutic eating plans (notice I didn’t say diet) help people strike a balance for the most successful “more-of-the-best, less-of-the-rest” approach to eating for health.

When I wrote about the Keto-Mediterranean Pyramid in the last blog, I received many comments from clients about how most are intuitively following the Keto-Mediterranean eating plan. I take note of evidence from my clients and now know that the Keto-Mediterranean eating plan not only has some powerful science behind it for improving our health but is often a natural fit for folks who want to consistently work toward the biggest investment in their life—their health.

On that note, Chef Jim Henning and I conjured up another Keto-Mediterranean recipe to add to your repertoire called Keto-Med Pompano. You could use drum or trout as well. 

Chef Jim Henning


Keep in mind this meal has only 12 net grams of carbohydrates, so it could be used for those who are following an exclusive strict ketogenic eating plan (20 grams of net carbohydrates a day).

The other features of this recipe are: the artichokes contain a pre-biotic, which nourishes your gut microbiome, it’s chock full of the allium family (i.e. onions and garlic) and cruciferous vegetables (i.e. broccoli lightly steamed contains the bioactive called sulforaphane) which turn on your NRF2 master gene to help you sequester oxidative stress and detoxify toxins from your body. Don’t forget that when you turn on the NRF2 gene it has many therapeutic roles, one being that it turns down the inflammatory master gene NFkB. 21st-century science now knows that the root cause of all chronic disease is low-grade inflammation. And if you have belly fat you have inflammation—PERIOD! So it’s best to find a way today to start shrinking that belly fat.

So yes you are eating a tasty meal, but it has some VERY powerful biochemical effects at the end of your fork that bathe your cells in the best biochemical stew for the healthiest brain as you age. Bon appetite!


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