Keto Encurtido-A Good Addition to Your Keto Diet!🥒🥬🫛🌶️🫑🧅

Shared by DeniseM

Are you wondering what in the world is Keto Encurtido? Well, I’m your intrepid reporter of all things keto here on virtaworks.com and have the answer for you! Encurtido is something that can enhance your keto foods AND your health!

Encurtido is a traditional Latin American pickled vegetable dish, renowned for its great flavors and how it can enhance so many foods. It typically is made with a mix of carrots, onions, jalapeños, and cauliflower, but for us keto dieters I left out the carrots and replaced them with some baby corn, which is very low carb! It’s very different in the carb count to that of traditional corn. (1 cup of baby corn has about 4.2 carbs compared to 41 carbs in one cup of sweet yellow corn!😳) You can use so many different keto vegetables for Encurtido.

Here are some keto veggies to choose from.

Cauliflower: Low in carbs and rich in vitamins, cauliflower is a great base vegetable for Encurtido.

Cucumber: Refreshing and crunchy, cucumbers add a nice texture while being very low in carbs, or the mini cucumbers also would be good.

Bell Peppers: While red and yellow bell peppers have slightly more carbs, green bell peppers are a lower-carb option that adds color and flavor.

Radishes: These add a peppery crunch and are low in carbs, making them an excellent choice.

Celery: Adds a nice crunch and is very low in carbs.

Jalapeños: These provide a spicy kick with minimal carbs.

Zucchini: Adds a mild flavor and firm texture while keeping the carb count low.

Asparagus: Low in carbs and high in fiber, asparagus adds a unique flavor and texture.

Green Beans: These are low in carbs and add a satisfying crunch.

Broccoli: Another low-carb option, broccoli florets can add a bit of bulk and a crunchy texture.

Kohlrabi: This lesser-known vegetable is low in carbs and has a crisp texture, perfect for pickling.

Chayote: Also known as mirliton or vegetable pear, chayote is low in carbs and has a mild flavor that absorbs the pickling brine well.

Fennel: Adds a slight anise flavor and a crunchy texture, with minimal carbs.

Brussels Sprouts: Halved or quartered, they can add a robust flavor and texture while being low in carbs.

Baby Corn: Unlike regular corn, baby corn is low in carbs and can be a tasty addition.

Cabbage: Both green and red cabbage are low in carbs and can add a great crunch to the mix.

Turnips: Low in carbs and slightly sweet, turnips can be a unique addition to your Encurtido.

Then vegetables are marinated in a tangy vinegar solution infused with spices. This pickling process not only makes the vegetables' taste amazing but also preserves them, making Encurtido a delicious addition to various meals. It can be used as a side dish or a topping for steak, fish, chicken and pork or on tacos and sandwiches, or just a snack!

Here’s my dinner with just a small side of Encurtido! So good and it can add one more veggie serving which is always good!

Health-wise, Encurtido offers numerous benefits. The vinegar, which is used in the pickling process, aids digestion and has antimicrobial properties. The vegetables themselves are rich in vitamins, minerals, and dietary fiber, contributing to overall health. Jalapeños add a kick of capsaicin, which can boost metabolism and provide anti-inflammatory benefits. Incorporating Encurtido into your diet is an easy and delicious way to enhance your meals with nutritious, probiotic-rich vegetables.

I’ve read several books lately on the health benefits of fermented food and all the benefit to the gut microbiome.

Fermented foods offer a range of health benefits due to their high content of probiotics, vitamins, and bioactive compounds. Here are some key health benefits:

1. Improved Digestion: Probiotics in fermented foods can help maintain a healthy balance of gut bacteria, aiding in digestion and preventing issues like constipation and diarrhea.

2. Enhanced Immune Function: A healthy gut microbiome supports the immune system, potentially reducing the frequency and severity of infections.

3. Increased Nutrient Absorption: Fermentation can increase the bioavailability of certain nutrients, making them easier for the body to absorb. For example, fermented vegetables can have higher levels of B vitamins and vitamin K2.

4. Anti-inflammatory Properties: Probiotics and other bioactive compounds in fermented foods can help reduce inflammation, which is linked to various chronic diseases.

5. Mental Health Benefits: The gut-brain axis connects the gastrointestinal tract and the brain. A healthy gut microbiome has been associated with improved mood and reduced symptoms of anxiety and depression.

6. Weight Management: Some studies suggest that fermented foods can help with weight management by promoting a healthy gut microbiota, which can influence metabolism and fat storage.

7. Reduced Risk of Certain Diseases: Regular consumption of fermented foods has been linked to a lower risk of conditions such as heart disease, type 2 diabetes, and certain cancers due to their potential to reduce inflammation and improve metabolic health.

8. Detoxification: Fermentation can break down harmful substances in food, such as antinutrients and toxins, making the food safer and healthier to consume.
   

Incorporating a variety of fermented foods, such as yogurt, kefir, sauerkraut, kimchi, and miso, can contribute to a balanced diet and support overall health.

Blanca, from Mi Cocina on YouTube, shows you how to make her version which is not completely keto, but you know what to do now to make that happen! To translate into English subtitles just click on the settings cog displayed on the video, choose the Captions option, then choose English.

I hope you’re sold now on making some Encurtido! It’s something you can customize and definitely make it your own!

Wishing you good health and happiness!

Denise♥️