Welcome back to my carnivore-friendly kitchen! Today, I’m excited to share a simple yet delightful recipe for Strawberries & Cream topped Carnivore Chaffles. These chaffles are not only low-carb but also incredibly delicious. Whether you’re following a carnivore or animal-based diet or just looking for a tasty treat, this recipe is for you. Let’s dive right in!
Ingredients:
2 eggs
1 cup shredded cheese
1 cup Heavy Whipping Cream
1 cup Strawberries (sliced)
Directions:
1. Prepare the Chaffles
Start by preheating your waffle iron. While it’s heating up, let’s prepare the chaffle batter.
In a mixing bowl, whisk the two eggs until they are well beaten.
Add the shredded cheese to the eggs and mix thoroughly until you have a consistent batter.
Once your waffle iron is hot and ready, grease it lightly if necessary (some waffle irons don’t require greasing due to the cheese in the batter).
Pour the chaffle batter into the waffle iron, making sure not to overfill. Close the lid and cook until the chaffles are golden and crispy on the outside. This usually takes about 3-5 minutes, but cooking times may vary depending on your waffle iron.
2. Prepare the Strawberries & Cream
While your chaffles are cooking, let’s whip up some delicious Strawberries & Cream.
Begin by placing a mixing bowl and the whisks (or beaters) of a hand mixer in the freezer for about 20 minutes. This step will help the cream whip up nicely.
After 20 minutes, remove the bowl and whisks from the freezer and pour in the Heavy Whipping Cream.
Using your hand mixer, whip the cream on high speed until stiff peaks form. This might take a few minutes, so be patient. You’ll know it’s ready when the cream holds its shape.
3. Assemble and Serve
Once your chaffles are ready, carefully remove them from the waffle iron.
Place them on a serving plate.
Top your warm chaffles with the sliced strawberries, letting the juicy goodness soak into the crispy chaffle squares.
Finally, generously spoon the freshly whipped cream over the strawberries, creating a luscious, creamy topping.
4. Enjoy!
Your Strawberries & Cream topped Carnivore Chaffles are ready to be enjoyed! The combination of the savory chaffles, sweet strawberries, and airy whipped cream is simply irresistible. Whether it’s a special breakfast, a dessert, or a treat anytime, this carnivore-friendly recipe is sure to satisfy your taste buds.
Conclusion: I hope you enjoy making and indulging in these Strawberries & Cream topped Carnivore Chaffles as much as I do. It’s a delightful twist on the traditional waffle with a carnivore-friendly twist. Remember, you can always customize this recipe to your liking, adding other low-carb toppings if desired. Don’t forget to share your chaffle creations on social media and tag me – let’s inspire others to enjoy the carnivore lifestyle one delicious bite at a time! Stay tuned for more diet, fitness, and content creation tips from your favorite fitness and food influencer.
Prepare The Meat. You can keep your pork belly as is, or you can slice it into two 10-inch by 1-inch by 1-inch slabs, depending on its size. To prepare it for cooking, score the skin with crosshatch marks using a sharp knife.
Add The Spice Rub. Place the cumin, smoked paprika, garlic powder, cayenne pepper, and salt in a small bowl and mix. Then, rub the mix all over the pork belly. Make sure to press it so that it adheres to the meat. Wrap it in plastic wrap and refrigerate for at least 30 minutes. If you have time to leave it overnight, all the better!
Roast The Pork Belly. If you did refrigerate the meat overnight, make sure to bring it to room temperature an hour before you roast it. While you wait, preheat your oven to 350°F. Place the pork belly on a baking tray lined with parchment paper. You can also use a deep baking dish. Roast the meat uncovered for 60 minutes with the skin side up.
Make The Glaze. Combine the honey and dry sherry in a small bowl and then baste the meat with it to complete your honey glazed crispy pork belly recipe. Lower the temperature of your oven to 250°F and roast for 20 more minutes. Then, baste the meat once more and cook for 10 minutes.
Slice & Serve. Take your crispy pork belly out of the oven and allow it to cool a bit before slicing. Now you know how to cook pork belly. Enjoy!
Keep whole or slice into 2 10″ x 1″ x 1″ slabs of pork belly, depending on size of pork belly. Score the skin with a sharp knife with crosshatch marks.
In a small bowl mix together the spice rub. Rub the spice blend on all sides of the pork belly, pressing to ensure it adheres and is coated. Wrap in plastic wrap and refrigerate for 30 minutes (preferably overnight).
If refrigerated over night, place on counter to come to room temperature an hour prior to roasting. Preheat your oven to 350°F. Place pork belly on baking tray lined with parchment or a deep baking dish. Roast uncovered in greased pan for 60 minutes (skin side up).
In a small bowl combine honey and dry sherry. Baste pork belly with honey sherry mixture. Drop temperature to 250°F and continue to render for 20 minutes. Baste one more time and continue cooking for 10 more minutes.
Can Saturated Fat Be Considered Healthy? The answer is unequivocally yes.
However, for over 50 years, saturated fat has been unfairly vilified as the most harmful nutrient on the planet. Many people believe it leads to blocked arteries, but this is a fallacy that has persisted due to decades of misinformation.
The truth is that saturated fat is a crucial component of the healthiest and most nutrient-rich foods available, such as red meat, eggs, and full-fat dairy. It also plays a vital and supportive role in several vital bodily functions.
Fortunately, modern scientific research is correcting the misconceptions surrounding saturated fat.
Quick Facts
Saturated Fatty Acids (SFAs) constitute 50% of the cell membrane structures in our bodies. They aid in calcium absorption and facilitate the synthesis of essential fatty acids. Moreover, they provide a rich source of fat-soluble vitamins A, D, E, and K.
Contrary to popular belief, consuming saturated fats in our diet does not directly translate to saturated fats in our blood. Instead, the levels of saturated fat in our blood are influenced by the prevalence of carbohydrates in our diet and the resulting carb-generated lipogenesis process.
Did you know that 60% of our brain is made up of fat? Half of this fat is saturated, which is crucial for cognitive function. Saturated fats are also essential building blocks for many key hormones.
Furthermore, consuming a low-carb high-fat diet can lead to an increase in LDL particle size, thereby reducing the risk of heart disease. Studies have also shown that Stearic Acid, one of the most common saturated fatty acids found in meat, can improve body fat, mitochondrial function, and promote weight loss. Additionally, it has been found to slightly lower or have a neutral effect on LDL (bad) cholesterol and shows no evidence of raising the risk of heart disease.
What is Saturated Fat?
Before delving into the health benefits of saturated fat, it’s important to provide a brief definition of this term. Saturated fat refers to a particular class of fatty acid molecule that consists of carbon and hydrogen atoms. A fat is classified as saturated when most or all of the carbon-hydrogen bonds are single bonds, and all available carbon bonds are paired with hydrogen atoms.
The stable nature of these bonds provides protection against oxidation and rancidity. This stability is the reason why our bodies use saturated fats to construct robust cellular membranes.
The fact that 54% of the fat in human breast milk is saturated fat serves as a strong indication of its critical health benefits. This leads us to explore the beneficial roles that saturated fat plays in the body.
Excellent Source of Energy
Saturated fat is an excellent source of energy, and humans have evolved to thrive on it. Evidence of this can be seen in the way our bodies store excess carbohydrates and calories as saturated fat, which can be metabolized for energy through calorie restriction and exercise. The human body can easily convert SFAs to ketones, providing a superior energy source for most of the cells in our bodies, even when not in a starvation state. Modern humans, whose bodies are nearly identical to those of our ancestors, have adapted to consuming and mobilizing fat stores for energy.
In the context of human dietary evolution, the scavenging of fatty bone meats and brains leftover from the kills of other predators fueled our rapid brain development, which separates us from our primate ancestors. Our ability to prioritize fat as a primary fuel source is what essentially makes us human. Vilifying saturated fat is a highly suspicious view of the human body and human evolution. It would make no sense for our bodies to have developed a taste, storage system, and metabolism that efficiently uses saturated fat if it were harmful to us.
Improves Cardiovascular Health
Research has shown that consuming saturated fat as part of a low-carb high-fat diet can actually promote cardiovascular health. [5]
Lower levels of Lp(a) are generally considered beneficial because it is responsible for carrying oxidized phospholipids in our blood plasma. When oxidized, lipids can accumulate in our arterial walls and lead to the development of atherosclerotic lesions.
By consuming saturated fat, the levels of lipoprotein (a) in the bloodstream can be reduced while “good” HDL cholesterol levels are increased. This has an overall effect of improving heart disease risk factors.
Supports Numerous Bodily Functions
Protects the Liver Studies have shown that saturated fats can protect the liver from the harmful effects of alcohol and drugs. In addition, a low-carb diet rich in SFAs has been found to alleviate fatty liver disease.
Supports Healthy Lungs Saturated palmitic acid, a phospholipid fat, helps keep the surface of the lungs supple and shields them from irritants.
Supports Healthy Cell and Brain Function Saturated fatty acids are a major component of our cell membranes. They make up more than 80 percent of the phospholipids in certain areas of the human brain, and over half of the fatty acids in cell membranes are SFAs.
Myristic acid, a saturated fatty acid present in milk products, is essential for various cellular signaling pathways.
Supports Infant Development Human breast milk is composed of approximately 50% fat, with 54% of that being saturated fat. This fat is vital for the rapidly growing infant brain, allowing the protein to be utilized for developing and building the body. Children who are placed on low-fat diets can develop growth and other health issues.
According to a study published in Pediatric Pathology & Molecular Medicine, “evidence supports the view that intervening in childhood (2-15 years) with low-fat, low-cholesterol diets, or even worse, lipid-lowering drugs to prevent atherosclerotic plaques in adulthood is wasted effort. Overzealous parents may unwittingly induce malnutrition in their children, and many children with restricted access to palatable foods will yearn for them even more as they become older, leading to overweightness.”
Supports Intake of Fat-Soluble Vitamins Saturated fats in various animal foods carry fat-soluble vitamins A and D into the body in forms that are more easily absorbed and utilized. In countries where the intake of animal foods, such as eggs and butter, is low, vitamin A deficiencies are a concern.
The pioneering dentist and dietary researcher Weston A. Price observed that traditional diets, rich in saturated fat and vitamins A, D, and K, were associated with remarkable dental health and a very low incidence of modern diseases.
Healthy Cooking Oil
Saturated fats possess molecular stability due to their saturated bonds, making them resistant to rancidity and oxidation even under high heat exposure. For instance, ghee, which contains approximately 70% saturated fat, has a smoke point of 485°F (250°C), significantly higher than the 350°F (175°C) smoke point of butter.
Moreover, heating ghee produces significantly lower levels of the toxic compound acrylamide than vegetable and seed oils that are high in PUFAs. According to a study, soybean oil produced over 1000% more acrylamide than ghee when both were heated to a mere 320°F (160°C).
The New Discoveries on Saturated Fats
According to various studies, the consumption of saturated fat by the average person is not significantly linked to heart disease, cancer, stroke, diabetes, and death from heart attack. Additionally, the intake of saturated fat found in unprocessed red meat does not have an association with CVD [19]. Foods that are rich in saturated fat, such as whole-fat dairy, unprocessed meat, and dark chocolate, have a complex matrix of nutrients and are not linked to an increased risk of CVD. As such, “the totality of available evidence does not support further limiting the intake of such foods.”. However, it is worth noting that while total saturated fat intake is not related to the incidence of heart disease, substituting animal protein for animal fat could increase the risk of heart disease.
Many individuals worry about the carnivore diet’s potential to raise cholesterol levels, which have long been linked to a higher risk of coronary heart disease.
A carnivore diet, like other low-carb diets, may raise cholesterol levels, but an increase in cholesterol levels, particularly the “bad” low-density lipoprotein cholesterol (LDL-C), should not necessarily be a cause for concern. LDL-C is an inadequate indicator of cardiovascular disease risk, and the number of LDL particles, particularly the smaller, denser ones, is a better indicator.
Studies also suggest that low-carb diets can increase LDL particle size and decrease the number of small, dense LDL particles, both of which indicate a reduced risk of cardiovascular disease. This post will demonstrate why an increase in cholesterol levels on this diet may not be a worry.
What is Cholesterol?
Cholesterol is a lipid-like substance that is present in blood and every cell of your body.
Your body is capable of producing sufficient cholesterol on its own.
Nevertheless, animal-based foods like meat, fat, eggs, poultry, dairy, and seafood can also provide you with cholesterol.
Unlike animal-based foods, plant-based foods do not contain any cholesterol.
The Role of Cholesterol
Cholesterol plays a crucial role in maintaining human life. Without it, we would not be able to survive.
Cholesterol is a vital part of the cell membrane, providing structural support and regulating its fluidity. Additionally, cholesterol is present in every cell of the body, making it an indispensable component for our survival.
Cholesterol serves as a precursor molecule for the synthesis of vitamin D, steroid hormones, and sex hormones. Additionally, it is a key component of bile salts that aid in the digestion and absorption of fat-soluble vitamins A, D, E, and K.
Moreover, cholesterol plays a crucial role in maintaining proper brain function. As the most cholesterol-rich organ in the body, the brain contains approximately 20% of the body’s total cholesterol.
Measuring Cholesterol
Since cholesterol is not soluble in water, lipoproteins are responsible for transporting it around the body to perform its various functions [5]. Lipoproteins are protein molecules that carry both cholesterol and triglycerides [6].
There are seven types of lipoproteins, but blood tests generally report cholesterol levels in two types: low-density lipoprotein (LDL) and high-density lipoprotein (HDL). In the United States, cholesterol levels are measured in milligrams of cholesterol per deciliter of blood, while in Europe and other countries, they are measured in millimoles per liter.
To ensure that the cholesterol and fat particle levels in the blood are not influenced by recent food intake, fasting for 8 to 12 hours is typically required before cholesterol testing.
LDL
Low-density lipoproteins (LDL) are the primary cholesterol transporters in the body, carrying cholesterol from the liver to various tissues and cells throughout the body.
Medical professionals and literature often refer to LDL as the “bad” cholesterol, as high levels of LDL have been linked to cholesterol buildup in the arteries.
HDL
High-density lipoproteins (HDL) serve the opposite function of LDL by removing excess cholesterol from peripheral tissues and transporting it back to the liver for excretion.
HDL is commonly referred to as the “good” cholesterol because it counteracts the effects of LDL and is believed to reduce the development of plaque in the arteries.
Triglycerides
Along with LDL, HDL, and total cholesterol, triglyceride levels are frequently reported as part of an overall lipid profile [12].
Triglycerides are a type of fat in the blood that can originate from dietary fats or be produced from excess calories consumed [12].
Epidemiological data suggests a link between high triglyceride levels and an elevated risk of metabolic syndrome and cardiovascular disease.
Cholesterol Levels
To sum up, healthcare experts generally believe that maintaining low levels of LDL cholesterol and triglycerides, as well as high levels of HDL cholesterol, is beneficial for your health.
It’s worth noting that the recommended cholesterol levels are based on the typical high-carb and omnivore diets consumed by the general population. As a result, they may not be particularly relevant to those following a carnivore diet.
Assuming these guidelines still hold some value, we’ll examine whether high cholesterol levels on a carnivore diet should be a cause for concern.
From the existing evidence, it appears that individuals who follow a carnivore diet typically have higher total cholesterol, LDL, and HDL levels, while experiencing a reduction in triglyceride levels.
Why Your Cholesterol Could Potentially Increase On The Carnivore Diet
The primary reason for the increase in total cholesterol, HDL, and LDL on the carnivore diet is the shift from using carbohydrates to fats for energy. Since there is a limited amount of carbohydrates in a low-carb or carnivore diet, the liver has to convert a significant amount of fatty acids into ketones for energy use.
When fatty acids enter the liver, they are converted into acetyl-CoA, which can be used for energy or converted to HMG-CoA. Since HMG-CoA is involved in both cholesterol and ketone formation, when in ketosis, both ketone and cholesterol production increase, leading to an increase in total cholesterol, HDL, and LDL.
Additionally, fasting can cause a similar increase in cholesterol levels as the liver begins to break down fatty acids for energy after glycogen stores are depleted. While elevated HDL is considered a positive indicator, an increase in LDL is typically seen as negative due to its association with a higher risk of heart disease, though this may not always be the case, as explained below.
Is High Cholesterol On The Carnivore Diet Even An Issue?
As previously mentioned, cholesterol is a crucial component in the human body, and its absence could result in instant death. This raises the question of why such a vital substance can also be deadly, and whether an elevated LDL cholesterol level on a carnivore diet should be a cause for concern.
The answer is no.
Studies have demonstrated that an increase in LDL cholesterol levels on a low-carb, high-fat diet or the carnivore diet is not necessarily a cause for concern, as the number of LDL particles is a better indicator of the risk of heart disease than LDL cholesterol levels.
Although LDL particle sizes may increase on low-carb, high-fat diets (potentially contributing to the increase in total LDL cholesterol), the total number of LDL particles and small LDL particles actually decrease, which research has shown indicates a reduction in the risk of cardiovascular diseases.
LDL cholesterol vs LDL particle number
LDL cholesterol (LDL-C) is a metric used to determine the quantity of cholesterol present within LDL particles.
LDL particle (LDL-P) number refers to the total number of low-density lipoprotein particles present in your bloodstream.
Despite being a common tool for evaluating cardiovascular risk, LDL cholesterol is frequently estimated rather than directly measured due to financial constraints.
This can lead to issues since (i) LDL particles can differ in size, and (ii) LDL particles may not all carry the same amount of cholesterol.
LDL Particles Is More Indicative of Cardiovascular Disease Risk than LDL Cholesterol
A study conducted on 3066 middle-aged participants (Framingham Offspring Study) measured both LDL cholesterol, non-HDL cholesterol, and LDL particle number. [27]
The study tracked participants for approximately 15 years, recording incidents of cardiovascular disease (CVD).
The findings indicated that LDL particle number was more closely related to the incidence of cardiovascular disease than LDL cholesterol or non-HDL cholesterol levels.
Individuals with a low level of LDL particles (<25th percentile) had a lower CVD event rate (59 events per 1000 person-years) than those with an equivalently low level of LDL cholesterol (81 events per 1000 person-years).
This study highlights that the number of LDL particles is a superior indicator of cardiovascular risk compared to LDL cholesterol alone, and that lower LDL particle numbers are more favorable.
A systematic review by Ravnskov et al (2016) published in the British Medical Journal similarly found a lack of association or an inverse association between LDL cholesterol and mortality in the elderly.
Additionally, LDL particles are not uniform, and small, dense particles are more likely to contribute to the formation of arterial plaque due to their increased entry and retention in the arteries and susceptibility to oxidation. Research indicates that individuals with predominantly small, dense LDL particles have an elevated risk of coronary heart disease, regardless of their overall LDL cholesterol levels. Conversely, those with mostly large LDL particles have a lower risk of developing heart disease.
Low Carb, High Fat Diets Decrease Cardiovascular Disease Risk
The literature review presented above highlights the positive effects of low-carb and high-fat diets on LDL particles. Falkenhain et al (2021) conducted a meta-analysis of 38 randomized trials and found that low-carb diets decreased the number of total and small LDL particles, while increasing LDL particle size. Similarly, Froyen’s (2021) review found that higher fat diets decreased the number of small, dense LDL particles and/or increased the number of large and buoyant LDL particles compared to lower fat diets. These changes indicate a reduced risk of cardiovascular diseases.
Studies have shown that small, dense and oxidized LDL particles are more likely to contribute to plaque formation in the arteries, increasing the risk of cardiovascular diseases. Therefore, a decrease in the number of small LDL particles on a low-carb diet could potentially lower the risk of heart diseases.
In contrast, large LDL particles have been found to not be associated with an increased risk of heart diseases. A study of 2072 men found that large LDL sub-fractions were not linked to an increased risk of CVD events, but small LDL sub-fractions were.
Overall, an increase in LDL particle size on low-carb high-fat diets, which is likely the cause of the increase in LDL cholesterol, indicates a lower risk of heart diseases. Therefore, the number of LDL particles is a better indicator of cardiovascular disease risk than LDL cholesterol level alone.
Conclusion
The carnivore diet and other low-carb diets may result in lower triglyceride levels, higher total cholesterol, HDL and LDL cholesterol levels. While a decrease in triglycerides and an increase in HDL cholesterol are considered positive indicators, an increase in LDL cholesterol has traditionally been viewed as negative because it has been associated with plaque formation in arteries. However, studies suggest that LDL cholesterol level alone is not a good marker of coronary heart disease risk; rather, the number of small, dense LDL particles is a more accurate predictor. These small, dense or oxidized LDL particles promote plaque buildup in arteries. Research indicates that low-carb diets, including the carnivore diet, can decrease the number of small, dense LDL particles, which suggests that they can have a beneficial effect on heart health.
