The
Daily
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Angie
Ham Croquettes with Creamy Dijon Sauce
Keto and Athletes
For time:
100 pull-ups
100 push-ups
100 sit-ups
100 squats
Crispy, golden ham croquettes made with almond flour and pork rinds, pan-fried in butter and served with a rich, buttery Dijon cream sauce.
High fat diet improves metabolic flexibility during progressive exercise to exhaustion (VO2 max testing) and during 5km running time trials
Try to complete the pull-ups strict, the push-ups honest, and consider the GHD for the sit-ups. The squats are an all-out sprint.
Post time to comments.
Ingredients
1 cup cooked ham, finely chopped
2 oz cream cheese, softened
½ cup shredded mozzarella cheese
2 Tbsp almond flour
1 green onion, finely chopped
½ tsp garlic powder
½ tsp onion powder
Salt and pepper, to taste
1 egg (for binding)
For Breading:
¼ cup almond flour
½ cup crushed pork rinds
1 egg (for dipping)
1 Tbsp heavy cream
For Frying:
2 Tbsp butter
For the Creamy Dijon Sauce:
2 Tbsp butter
2 Tbsp heavy cream
1 Tbsp Dijon mustard
1 Tbsp sour cream
Salt and pepper, to taste
Macronutrients
Protein: 45g
Fat: 75g
Carbs: 8g
Preparation
In a bowl, mix together chopped ham (1 cup), cream cheese (2 oz), mozzarella cheese (½ cup), almond flour (2 Tbsp), finely chopped green onion (1), garlic powder (½ tsp), onion powder (½ tsp), salt, pepper, and one beaten egg. Stir until a thick, uniform mixture forms. Chill in the fridge for 20–30 minutes to make shaping easier.
While chilling, prepare the breading station:
Bowl 1: almond flour (¼ cup)
Bowl 2: beaten egg (1) mixed with heavy cream (1 Tbsp)
Bowl 3: crushed pork rinds (½ cup)
Once the mixture is chilled, form into 8 small croquettes or logs. Dredge each croquette in almond flour, dip into the egg mixture, then coat in crushed pork rinds. Press gently to ensure even coating.
Heat butter (2 Tbsp) in a skillet over medium heat. Pan-fry the croquettes for 2–3 minutes per side until golden brown and crisp. Transfer briefly to a paper towel-lined plate to remove excess butter.
To make the sauce, melt butter (2 Tbsp) in a small saucepan over low heat. Stir in heavy cream (2 Tbsp), Dijon mustard (1 Tbsp), and sour cream (1 Tbsp). Whisk until smooth and warm. Season with salt and pepper to taste.
Serve the croquettes hot with a generous spoonful of the Dijon cream sauce on the side or drizzled over the top.
Despite mounting evidence supporting a broad spectrum of benefits resulting from high-fat low-carb (HFLC) diets, this eating strategy is sometimes described as ‘specialized’ to chronic disease treatment, such as Type 2 diabetes, while high-performing athletes tout carbohydrate intake as the key to fueling high-intensity outputs. This 2023 study by Prins et al. challenges the concept of essential glucose metabolism for high-performance.
This article is the topic of Thursday's BSI Medical Society Journal Club.
Strict pull-ups, honest push-ups, GHD sit-ups, sprinted squats.