High Carb Foods

• Nuts & Seeds
• Cashews
• Chestnuts
• Pistachios
• Fruits
• Apples 7.05 oz 1 medium Net Carbs 22.8g
• Apricots
• Bananas 4.16 oz 1 medium Net Carbs 23.93g
• Boysenberries
• Cantaloupe
• Cherries 5.43 oz 1 cup Net Carbs 21.47g
• Currants
• Dates
• Elderberries
• Gooseberries 5.29 oz 1 cup Net Carbs 8.85g
• Grapes 5.29 oz 1 cup Net Carbs 25.85g
• Honeydew melon
• Huckleberries
• Kiwi fruit 2.43 oz 1 each Net Carbs 8.03g
• Mangos 5.82 oz 1 cup Net Carbs 22.06g
• Nectarines 5.04 oz 1 cup Net Carbs 12.67g
• Oranges
• Peach 5.29 oz 1 ea Net Carbs 12.95g
• Pear 6.28 oz 1 med Net Carbs 21.58g
• Pineapple 5.82 oz 1 cup Net Carbs 19.29g
• Plantains
• Plums
• Prunes
• Raisins
• Strawberries 5.36 oz 1 cup Net Carbs 8.66g
• Tangerines 6.88 oz 1 cup Net Carbs 22.49g
• Watermelon 5.36 oz 1 cup Net Carbs 10.89g
• Vegetables
• Artichokes
• Beans (all varieties)
• Burdock root
• Butternut squash
• Chickpeas
• Corn 2.56 oz 1/2 cup Net Carbs 8.43g
• Leeks
• Parsnips
• Peas 5.11 oz 1 cup Net Carbs 12.74g
• Potatoes, Medium, White 4.59 oz 1 each Net Carbs 22.3g
• Potatoes, Sweet, Medium 7.51 oz 1 each Net Carbs 28.39g
• Taro root
• Turnips
• Sweet potatoes
• Water chestnuts
• Yams

Refrigerated Staples

• Beef

• Hamburger
• Steak

• Chicken thighs
• Fish
• Salmon
• Shrimp
• Mussels
• Scallops
• Pork
• Ground pork
• Bacon
• Sausage
• Chorizo
• Venison
• Dairy
• Cottage cheese
• Cream cheese
• Heavy cream
• Homemade whipped cream
• Full fat Greek yogurt
• Mozzarella cheese
• Cheese balls
• Cheddar cheese (raw if possible)
• Feta cheese
• Halloumi cheese
• Kefalotyri cheese
• Provolone cheese
• Queso cheese
• Primal Kitchens Ranch
• Primal Kitchen blue cheese dressing
• Unsweetened coconut milk
• Nuts and seeds
• Macadamia nuts
• Pine nuts
• Almonds
• Brazil nuts (limit)
• Hazelnuts
• Pecans (limit)
• Peanuts (limit)
• Walnuts
• Sacha inchi seeds
• Chia seeds
• Flax seeds
• Fruits
• Blackberries
• Raspberries
• Blueberries
• Strawberries
• Cranberries
• Lemons/Limes
• Coconuts
• Vegetables
• Alfalfa sprouts
• Asparagus 3.39 oz 6 spears Net Carbs 1.71g
• Avocados
• Bell peppers
• Broccoli 3.21 oz 1 cup Net Carbs 3.67g
• Cabbage, Shredded 2.47 oz 1 cup Net Carb 2.31g
• Carrots (limit)
• Cauliflower 3.77 oz 1 cup Net Carbs 3.18g
• Celery 1.41 oz 1 Medium Net Carbs 0.55g
• Collards 1.27 oz 1 cup Net Carbs 0.51
• Cucumbers 1.83 oz 1/2 cup Net Carbs 1.63g
• Endives 1.76 oz 1 cup Net Carbs 0.13g
• Garlic 
• Green beans
• Jicama
• Lettuces, Romaine, Shredded 1.66 oz 1 cup Net Carbs 0.56
• Mushrooms 3.03 oz 1 cup Net Carbs 2.21
• Olives
• Onion, Medium 3.88 oz 1 each Net Carbs 8.43g
• Pickles
• Pumpkin
• Radishes 4.09 oz 1 cup Net Carbs 2.08g
• Salad greens
• Scallions
• Spinach 1.06 oz 1 cup Net Carbs 0.43g
• Spaghetti squash (limit)
• Tomato, Medium 4.41 oz 1 ea. Net Carbs 3.36g
• Zucchini 6.91 oz 1 each Net Carbs 4.14g
• Dairy
• Milk
• Yogurt (whole fat, plain)

Continuous Kombucha Method

5 1/2 cups water
Scant 1/4 cup organic pure cane sugar (light)
2-3 tea bags organic green or black tea
1 Kombucha Scoby
1/4 cup starter culture (from last batch)

Heat water to boiling. Pour into large 8 cup size mason jars. Add sugar and stir until dissolved. Add tea bags and steep for at least 10 min. After tea has cooled add Scoby and starter culture. Allow to culture for 7-10 days then decant into seal-able container (I re-use old Kombucha bottles from the store). After a few rounds of culturing your Scoby should form a few new layers. You can separate the top layers from the bottom to start another jar. Eventually you'll have enough to decant and brew a new batch every day!

Equipment needed:

I like to use a small electric kettle to boil the water

64 oz. Mason Jars (I found some at Wally World but you can also get them from Amazon)

Organic Green or Black Tea bags (you can also use loose tea but be sure to filter it well before adding your Scoby)

Organic sugar

If you would like to flavor your Booch jars with a hermetic seal are a must, I will post more about flavoring in a later post.

https://www.kombuchakamp.com/kombucha-keto

Lu-Pulu

Delicious traditional Polynesian Dish!

Lu Pulu (Literally means "Leaves" and "Beef" in Tongan)

Ingredients:

• One small can of corned beef (or a cooked 2 lb roast)
• Ten or more spinach, chard, or taro leaves
• One can full fat coconut milk
• Chopped onions
• Aluminum foil

Method:

Step 1: cut the foil and spread out in a square shape

Step 2: Arrange the spinach leaves onto the foil. Make sure that there are no gaps

Step 3: Slice the corned beef and lay it on the leaves

Step 4: Put the onions on the meat

Step 5: Spread the thickened cream all over the corned beef.

Step 6: Fold it up by the leaves then fold over the foil, cook in an oven.

Serving:

Serve with steamed taro, mixed sliced vegetables, salt and a glass of watermelon drink called 'Otai!!

'Otai

 A recipe from Polynisia! Specifically from the Tongan traditional drink using fruits available in the U.S.


Ingredients:

Half a medium watermelon
1 can Crushed Pineapple
6 medium Apples
Water to make 8 quarts
½ cup (4 ounces) Coconut

Method:

Step 1: Grate watermelon from skin into a bowl, remove seeds.

Step 2: Grate apples and pineapple into the bowl.

Step 3: Pour in coconut milk or cream, mixing.

Step 4: Add cold water.

Step 5: Refrigerate.

Step 6: Sweeten each serving to individual taste.

Whole Recipe
Calories 1,948, Fat 72, Fiber 18.4

Per cup (Makes 32 cups)
Calories 61, Fat 2.25, Fiber 0.575

Per 2 cup serving
Calories 122, Fat 4.5, Fiber 1.15