3 Keto and Low Carb Dehydrator Recipes

3 Keto and Low Carb Dehydrator Recipes

October 22, 2019 3 By William Morgan


today you’re gonna learn three simple
keto friendly recipes that you can use
your dehydrator to make
Elisa here head chef at warriormade.com where our mission is to help you
live your healthiest life with our
follow along at home workouts cyclical
keto style diet and supplement line now
in doing research for this video I
realize there isn’t a whole lot of
information on how to dehydrate foods
specifically for a low carb or keto diet
which is why I’m excited to show you how
the dehydrator can be an incredible tool
for those of you who like to have easy
grab and go snacks and meals to take on
the go and if keto lifestyle tips
recipes and nutrition info are your
thing I’ll show you how to access even
more of this info at the end of this
video so let’s get right to it shall we
okay my guess is that since you found
this video you have a food dehydrator or
you’re considering buying one the great
thing is that there are many you can
grab online that are well under $100 now
simply put a food dehydrator uses low
heat and air flow to remove the moisture
content from your food this process
preserves your food preventing it from
spoiling so that it lasts longer there
are also a few other added perks like
the space you save when you dehydrate
certain foods this may come in handy if
you have a fruit tree grow your own
produce or even made an impulsive Costco
purchase recently and have 10 pounds of
extra blueberries sitting around if you
find yourself with a big bounty you can
always dehydrate what you have and
preserve it to last longer extra onions
or red peppers for example can be
dehydrated and turned into powders to
season your food you can also make
veggie chips and jerky to have on hand
as snacks and even though a lot of
fruits aren’t keto friendly fruit
leathers and fruit chips are also a
great way to use your dehydrator in fact
let’s take a look at three of my
favourite snack options alright as you
know keto is a low carb diet which is
why dehydrating any of your favorite low
carb veggies is a great way to have easy
snacking options laying around my
favorite is zucchini chips here’s how I
do it first I
my zucchini into one-eighth inch slices
next I season them with salt and pepper
to keep them keto don’t get caught in
the trap of adding seasonings or sauces
with sugars but of course experiment
with any low-carb seasonings that you’d
like also be careful of adding any oils
or other fats to the seasoning process
as fat doesn’t dehydrate well and can
make them rancid after that all I do is
line them on the dehydrator trays and
cook on a hundred and twenty degrees for
anywhere between 12 and 18 hours you can
rotate them once during the process and
your ultimate goal is to have them be as
crispy as potato chips at the end of
this video I’ll show you good ways to
store all the food I dehydrate but for
now on to recipe number two recipe
number two is beef jerky jerky is great
to have on hand as an easy on-the-go
snack the one thing to note is buying
lean meat with a low fat content because
even though keto is a high fat diet
dehydrating fat isn’t the best idea
and since healthy eating is such a
priority to us in the warrior made
kitchen always make sure to buy local
grass-fed and organic meat this way will
ensure you aren’t getting any added
hormones or pesticides oh and when it
comes to jerky flank steak is a good
option to grab because it’s a leaner and
a thin cut of meat
now here’s how I make my jerky first I
cut the meat vertically into thin slices
going with the grain then in two
horizontal strips going against the
grain
next place the slices of meat between
two pieces of parchment paper and use a
meat mallet or rolling pin to pound out
the meat into slices that are around 1/8
inch thick now you can season the meat
any way you’d like keeping those same
keto seasonings do’s and dont’s we
mentioned earlier after that place the
jerky on the trays and dehydrate for
around 3 to 6 hours at 155 degrees make
sure to check on them in the process to
ensure they don’t get too dried out now
the times and temperatures really depend
on the dehydrator you have so be sure to
reference your temperature and time
recommendations for the one you have
also since meat does have fat in it
to eat it within a week of making it if
you are storing it in plastic bags if
you seal it in an airtight container
vacuum seal it or freeze it it can keep
for anywhere between a month and a year
depending on your storage resource ok on
to recipe number three
now since keto is a low carb diet fruits
aren’t recommended but while these are
not a keto friendly option I wanted to
give you a low carb fruit option but I
like to make as snacks for my kids since
their spherical you either have to put a
little slit into each blueberry so the
moisture can escape or boil them all for
about 20 seconds which will split the
skin a bit now you can either choose to
put the whole blueberries on the trays
or pour a blueberry puree onto the sheet
to make a fruit leather dehydrate your
blueberries at about 135 degrees because
they have so much moisture they may take
anywhere from 16 to 30 hours so
be patient my berry loving friends there
you have it 3 simple recipes you can
make in your food dehydrator and as a
note I wanted to mention that to
preserve these snacks you can store them
using a vacuum sealer then you can
freeze them until you think you’ll be
snacking on them you can also use glass
jars with airtight seals if you do this
watch out for any moisture that
precipitates into the jar if this
happens it means your food needs more
time in the dehydrator just make sure to
label and date your food check out our
channel for more keto diet videos and
leave a comment with any dehydration
questions that come up for you also if
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family member who is as excited about
food dehydration as you are thanks for
watching and see you soon