Every day should be Mother's Day to honor all they have done for us. At Konscious Keto, we make an effort to stop everything once a year to celebrate our moms, and moms alone, for all they do to love and support our families.
Breakfast in bed and other dining experiences are usually top-of-mind for children young and adult alike as we plan creative and thoughtful ways to honor the number one lady in our lives on Mother's Day, and rightfully so.
As it's only natural to want to reciprocate nourishment to the one who has nurtured and covered you from the beginning.
If mom has decided to ditch carbs and sugar to feel revitalized and vibrant, so she can further enjoy the precious life moments with grandchildren, or in pursuit of other purpose-driven interests, we have you covered with a few recipes you can make for mom, to make her day special, without the unwanted carbs and refined sugars.
No worries, the ketogenic diet is one rich in delicious and nutritious foods, filled with brain-building proteins and fats, ideal for optimal mental and physical performance, with an anti-oxidative effect that prevents illness and disease as we age.
Ketosis and Benefits for Women as we Age
The ketogenic diet offers many neurological, cognitive, and metabolic benefits that make the diet ideal for women as we age, especially since the lifestyle is so rich in joint-protective collagen and healthy fats.
Also, a decrease in estrogen as women age is responsible for various symptoms including a decreased sex drive and increased difficulty releasing body fat because of dynamic hormone imbalances or dysfunction—both of which are improved on a ketogenic diet.
Fortunately, a ketogenic diet—which suggests limiting carbs to 5% of daily food and beverage intake—helps to regulate glucose, metabolism, and even aids in healthy hormone function, all of which come together to support healthy weight in women, even as we age.
A well-crafted ketogenic meal plan will have an abundance of antioxidant-rich foods like dark leafy greens and ruby-toned berries, along with omega-3-rich fish and organic cuts of grass-fed meat, which will provide an excellent spectrum of nutrition to support overall health.
Focus on eating adequate amounts of the nutrients mentioned throughout to help slow the degenerative process in the body associated with age—further accelerated in the presence of inflammation, which we can cause with the foods we choose to eat.
Here's a list of nutrient-rich fare to eat in abundance on a ketogenic diet to support healthy aging and vitality:
Feelings of fatigue and lethargy may be rooted in more than side effects of the infamous keto flu. Iron deficiencies can leave you feeling spent and operating from a state of chronic fatigue—adding additional stress to your adrenal and metabolic hormonal systems, often to unfortunate effect.
It may shock you to hear, but if you're finding it harder to harness your energy mojo and notice feelings of sluggishness more frequently, you may be one of the 3.3 million women in the US suffering from this critical mineral deficiency in the form of anemia.
Iron is vital and responsible for much more than the pep in our step. Iron is also responsible for proper cell growth, development, and function.
In addition to healthy cell generation, iron also acts as a significant element in hemoglobin, which enables blood cells to move oxygen through the body.
Furthermore, iron impacts the proper development and function of our neurotransmitters, amino acid (protein) assimilation, and also helps to maintain appropriate hormone health—a pretty essential mineral.
Ideal food sources of iron on keto include dark leafy greens, organic liver, egg yolk, broccoli, or some squares of stevia-sweetened dark chocolate for a multi-faceted boost of nutrition thanks to cacao's anti-inflammatory properties.
Bone health is an issue front and center in women's health circles as we age; no one wants to experience the weakening of our bones in the form of debilitating osteoporotic disorders caused by a lack thereof.
Also, getting adequate amounts of vitamin D as women, especially as we age, is significant because the nutrient aids in the regulation of calcium and stabilizing phosphorous levels in the blood—two components essential to maintaining healthy blood.
It's pretty amazing to think that just the balance of calcium and phosphorous play such a significant role in staving off the degenerative bone disease, osteoporosis. Eating foods with the vitamin, along with getting appropriate exposure to the sun every day, will help keep levels in check.
Ideal food sources of vitamin D on a ketogenic diet include fatty fish like mackerel and salmon; beef liver, organic dairy, and meat from a grass-fed source.
A vitamin often neglected on a variety of dietary approaches but one not to be overlooked, vitamin B12 is essential to human health.
It's impossible to isolate the role of B12 in the body to one purpose; as it aids in the function of many systems and features in the body, including supporting neuro-cellular health and regeneration.
Ideal food sources of vitamin B12 on a ketogenic diet include nutritional yeast, grass-fed beef, tuna, and omega-rich fish and seafood like sardines, clams, or oysters.
Anyone following a ketogenic diet of any kind is likely already converted to the science behind metabolic ketosis and why this way of living, eating fewer carbs and more healthy fats, is beneficial to both the body and brain on a variety of levels.
Also, healthy fats help with feelings of satiety and have a neuroprotective effect, long established as an effective treatment to remedy the neurological breakdown that presents as epilepsy in children suffering from a spectrum of seizures, back as early as the 1920s.
Eating enough healthy fats is also an excellent lubricant for joints, hair, and skin, keeping the body strong, healthy and supple.
Ideal food sources of healthy fats on a ketogenic diet include MCT oil, grass-fed butter and other organic dairy, eggs, and pasture-raised sources of fatty meat or fish.
Benefits of Keto for Women as we Age
Coronary disease, degenerative cognitive disorders like Alzheimer's disease or dementia, as well as the insulin resistance often experienced by women in later years that seemingly appears out of nowhere, are all remediated with the implementation of a ketogenic dietary protocol and for some of the following reasons:
Bacon and butter are staples in many a keto meal plan, but the importance of consuming adequate micronutrients as meeting targeted macronutrients is vital to ones' success on a ketogenic diet, as well.
Eat mineral-rich dark leafy greens and fermented, gut-healthy foods like salty and sour pickles, to achieve a balance between your body's nutritional and taste demands, while supporting the proliferation of healthy gut microbiome and your digestive well-being.
Supports Cognitive Sharpness and Function:
Increased ketone bodies present for energy or increased mental sharpness, as ketones can cross the blood-brain barrier, contribute to cognitive preservation, even as we age—although for many functions generally decline with time on a Standard American Diet.
A ketogenic diet promotes a metabolic state where the body abandons its dependence on glucose as the primary fuel source, and instead begins to use fat and ketones produced or consumed as a premium form of fuel.
Producing more endogenous ketones within the body, due to carb restriction or increased exercise will improve energy levels by default, as will supplementing with a clean and nutritious exogenous supplement like Keto Activate.
Start mom's day off right with a creamy, macro-compliant Chocolate Truffle beverage to keep ketone and energy levels at an advantageous peak.
Some women experience insulin resistance later in life, as estrogen levels naturally decline, leaving some who never had issues with glucose regulation before, facing insulin issues and a host of side effects.
Fortunately, metabolic ketosis naturally helps to regulate insulin and support metabolic health, something that proves increasingly beneficial as we age.
Enhances Vitality and Quality of Life:
From achieving a healthy body weight to having more energy, the health benefits of ketosis allow you to enjoy a more physically-active lifestyle with family and friends, priming the body to live your best life.
Use the nutritional information shared above as a framework, a backdrop if you will, and customize a beautiful egg and veggie bake or blend mom up a superfood smoothie using our Strawberry Cheesecake or Chocolate meal replacement, Keto Shake, for a dose of clean whey protein. A surprise treat to satisfy your mama's sweet tooth—no worries, it's sugar-free.
Now, enough on the technical stuff—let's eat! Here are a few easy and satisfying recipes you can easily make to dazzle mom on her well-deserved day!
Start the day and break the fast with a dense dose of phytonutrient-rich green goodness, packed with essential micronutrients and perfect for fueling the body and brain on a low-carb, high-fat ketogenic diet, with this simple shake recipe below:
#1 - The Green Goddess Smoothie
- 8 oz unsweetened almond or coconut milk
- ½ ripe avocado
- A handful of organic baby spinach leaves
- 1 scoop Konscious Keto Strawberry Shake
- ½ cup crushed ice
- Blend Konscious Keto Strawberry Shake, milk, avocado and spinach leaves in a blender.
- Add ice until desired consistency is achieved.
Macros: Calories: 193 | Net Carbs: 4g | Fat: 10g
The concept of the thought being what counts is especially true on Mother's Day.
Nothing bought can compare to a child making something by hand or creating an experience unique to their mom's favorites.
This next recipe is always a crowd pleaser as it's as filling as it is visually impressive: we give you a savory and straightforward keto quiche recipe:
#2 - Breakfast Keto Quiche
- 12 large eggs
- ½ cup almond flour
- 1 tsp baking powder
- 3 tbsp avocado oil, divided for greasing pan
- 16 oz crumbled sausage
- 1 cup chopped onions
- 1 cup chopped peppers
- 1 cup chopped broccoli
- 1 ½ cups cheddar cheese
- Salt and pepper to taste
- Nonstick cooking spray
- Preheat oven to 350 F. Blend eggs in large bowl until frothy. Add in almond flour and baking powder. Set bowl aside.
- Warm 1 tablespoon of oil in a large saucepan and add sausage, cook thoroughly. Remove sausage from the pan and set aside.
- Add 2 tablespoons of oil to the warmed pan and add veggies; sauté approximately five minutes, or until slightly softened.
- Mix the veggies and sausage into the egg mixture. Add in half of the cheese and stir to combine—season with desired herbs, salt, and pepper.
- Spritz a large casserole pan with non-stick cooking spray. Pour all ingredients into the pan. Top casserole mixture with remaining cheese, and bake for 30-40 minutes or until fully cooked.
- One of the best features of this classic keto quiche is that there are no limits or rules to which fillings you include.
- Omit the sausage and make a veggie quiche, or add in shrimp or crab for a seafood variation on this satisfying dish, and mom should be all smiles thanks to the impeccable taste and your thoughtful efforts.
Macros: Calories: 410 | Net Carbs: 4g | Fat: 34g
#3. Muy Keto Taco Salad
Brighten the menu on this auspicious day honoring mom with a delicious and citrus-splashed taco salad—a perfect light, yet filling meal option to provide mom with a satisfying boost of energy midday.
- 4 cups iceberg lettuce, shredded
- 1/2 lbs ground beef
- 1 ½ cups cheddar jack cheese, shredded
- 1 cup Roma tomatoes, diced
- ¼ cup red onion, diced
- 1 jalapeño, diced
- 1 avocado, diced
- 1 cup yellow bell pepper, diced
- 1/4 cup chopped cilantro
- 1 tbsp tomato paste
- ⅓ cup of water
- 1 tbsp chili powder
- ¼ tsp garlic powder
- ¼ tsp onion powder
- ¼ tsp red pepper flakes
- ¼ tsp dried oregano
- ½ tsp smoked paprika
- 1 ½ tsp cumin
- 1 tsp salt
- 1 tsp pepper
Chipotle Ranch Dressing:
- 1 cup mayo
- ½ cup sour cream
- ⅓ cup chopped cilantro
- 1 chipotle pepper
- 1 tsp adobo sauce
- 1/4 tsp lime, juice
- ½ tsp Worcestershire sauce
- ½ tsp garlic powder
- ½ tsp onion powder
- ½ tsp smoked paprika
- Salt and pepper to taste
- Combine all ingredients to make taco seasoning and set aside
- Brown beef in oil in a frying pan
- Add taco seasoning, and 1 tbsp of tomato paste to the pan, along with 1/3 cup of water
- Mix well to combine and continue cooking for 3-5 minutes over a medium heat
- Add lettuce to bowl, top with beef and all other ingredients
- Drizzle with chipotle ranch dressing
Macros: Calories: 457 | Net Carbs: 8g | Fat: 37g
Possibly, the best part about Mother's Day—aside from of course, spending quality time with mom—is that you can't ever give the wrong gift if what you give comes from the heart; as mom always knows our genuine love and intention.
Experiment with some of the keto-friendly recipes shared above, and get the whole family involved to make sure you shower mom with the many acts of love and appreciation she deserves—while helping her to mind her macros effortlessly—on her much-deserved, special day.