Thevegan8.com Sustenance Stew From The Perfect Blend Cookbook Recipes Recipe

Total time: 75 minutes

Keto Friendliness Gauge

Net Carbs are 6% of calories per serving, at 27g per serving. Although the amount is above what's considered keto-friendly, it shouldn't kick you out of ketosis.

How keto-friendly is Thevegan8.com Sustenance Stew From The Perfect Blend Cookbook Recipes? The Keto Friendliness Gauge visualizes how much this food conforms to the standard keto diet.

  • Green implies that Net Carbs fall within standard keto diet guidelines.
  • Yellow implies that Net Carbs are a little higher than standard keto diet guidelines.
  • Orange implies that Net Carbs are much higher than standard keto diet guidelines and risks kicking you out of ketosis.
  • Red implies that the amount of Net Carbs fall within the upper limits allowed by the keto diet and there's a high risk of getting kicked out of ketosis.

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Keto & Health Insights for Thevegan8.com Sustenance Stew From The Perfect Blend Cookbook Recipes Recipe

  • Net Carbs are 6% of calories per serving, at 27g per serving. This food is a little higher than what's considered keto-friendly but it falls within a range that won't kick you out of ketosis. Take into account any foods you've already consumed. It's recommended that you track the macros of your daily food consumptions—this makes it easier to avoid overconsumption.
  • This food's %DV (daily value percentage) for sodium is 60%. At 1388mg, it's considered high in sodium according to the FDA's standard for %DV (daily value percentage), which considers any food with %DV of more than 20% as high in sodium. The organization recommends 2300mg of sodium as the daily limit. High sodium is believed to be associated with health problems such as heart disease, strokes, high blood pressure, and kidney malfunctions. There's also a belief that diets with high amounts of salt correlates with obesity, but the link hasn't proven to be so direct. Instead, salt may trigger overeating by increasing the feeling of hunger, according to studies referenced in this WebMD article about salt & obesity. Add-ons such as sauces and condiments are the usual high-sodium culprits in most restaurant meals. Sodium additives are responsible for most high sodium amounts in packaged foods, especially frozen meals. For most adults, a healthy range for daily maximum sodium consumption is between 1500-2300mg; foods should be within 5%-20% DV per serving.
  • This meal may require cooking oil. Not all cooking oils are healthy. Extra virgin olive oil and avocado oil are the best cooking oils to use in recipes, whereas plant-based oils are the worst for your health. Virgin coconut oil and butter fall in the middle. Learn more about the healthiest and unhealthiest cooking oils.

Thevegan8.com Sustenance Stew From The Perfect Blend Cookbook Recipes Recipe Nutrition Label

Nutrition Facts

Serving Size: 7 servings   ( 600 g )
Amount Per Serving
Calories: 427
Total Fat: 26g
Saturated Fat: 3g
Polyunsaturated Fat: 7g
Monounsaturated Fat: 15g
Trans Fat: 0g
Cholesterol: 0mg
Sodium: 1388mg
Total Carbohydrates: 42g
Dietary Fiber: 15g
Sugar: 12g
Protein: 13g
Calcium: 209mg Iron: 4mg
Potassium: 1534mg Vitamin A: 711mcg
Vitamin C: 137mg Vitamin D: 114mcg

Ingredients

  • 2 medium heads cauliflower, cut into florets
  • 1/4 cup (60 ml) extra-virgin olive oil (NOTE: I did not use any oil in the recipe, See NOTES at the bottom)
  • 1 teaspoon natural salt (see page 139, plus more to taste)
  • 1 tablespoon grapeseed oil or extra virgin olive oil (NOTE: I did not use the oil, I just used a little bit of broth)
  • 1 medium yellow onion, roughly chopped
  • 2 teaspoons minced garlic (about 2 cloves)
  • Natural salt (see page 139) I just used sea salt
  • 3 cups (720ml) vegetable broth
  • 2 (14.5 ounce/411g) cans whole tomatoes with their juice
  • 1 1/2 tablespoons minced fresh ginger
  • 1/4 teaspoon red pepper flakes
  • 4 cups (570g) peeled and roughly diced orange-flesh sweet potatoes
  • 3 cups (210g) chopped broccoli florets
  • 4 cups (120g) Swiss chard, stalks removed, leaves cut into ribbons (about 1 large bunch)
  • 1/3 cup (43g) roasted almond butter
  • 1/2 cup (14g) loosely packed finely chopped cilantro
  • 1 medium avocado, pitted, peeled and sliced
  • 1/2 cup (80g) sliced raw almonds
  • 1/4 cup (35g) shelled hemp seeds
  • 1 tablespoon chia seeds (black or white)
  • 1/4 cup (10g) pea greens

Instructions

Visit Thevegan8.com's website to view the recipe instructions. (Via Edamam)