Month: February 2018

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BEST KETO RECIPES : A collection of best keto recipes that are delicious and can be made quickly!

A diet can always be made interesting if you can burn fat while eating delicious and filling meals. Here we have collected for you, some keto recipes which are simple and quick to make.

Not worrying in the least about which food is keto friendly or not, you prepare your food easily.

EDITOR’S NOTE: If you’re interested in knowing the Keto diet basics and easy meal plans for you keto regimen we recommend two very important resources that may help you: ‘The Keto Begining’ and ‘The Essential Keto Cookbook’.

  1. KETOGENIC GREEN SMOOTHIE

INGREDIENTS
• 2 cups spinach (or kale)
• 10 almonds (raw)
• 2 brazil nuts
• 1 cup coconut milk (unsweetened – from refrigerated cartons not cans)

  • 1 scoop Amazing Grass Greens Powder

INSTRUCTIONS

  1. Place the spinach, almonds, brazil nuts, and coconut milk into the blender fi
  2. Blend until pureed.
  3. Add in the rest of the ingredients and blend

NUTRITION INFORMATION
Calories: 380 Fat: 30 g Carbohydrates: 13 g Sugar: 3 g Fiber: 8 g Protein: 12 g

  1. SPEEDY SALMON SALAD

INGREDIENTS

  • 1 avocado
  • 2 6 – 7 oz / 170 – 198 g cans of wild salmon
  • ½ cup / 70 g diced red onion
  • ½ packed cup / 20 g arugula
  • ⅓ cup / 50 g olives
  • 2.5 oz / 75 g drained artichoke hearts (about 2 whole)
  • 2 tbsp / 30 ml lemon juice
  • 2 tsp / 10 g capers
  • 1½ tsp dried dill
  • Fine sea salt, to taste

INSTRUCTIONS

MIX: Scoop the avocado into a large bowl and mash with a fork until almost smooth. Drain the cans of salmon and flake them into the mashed avocado, stirring through with a fork.

CHOP: Finely dice the red onion and mince the arugula as you would other fresh herbs. Roughly chop both the olives and the arugula hearts.

COMBINE: Add all of the chopped ingredients to the bowl, along with the lemon juice, capers and dill, the combine them all together with a fork. Taste and add additional salt, if needed. Serve in lettuce cups, with mixed greens or as a baked sweet potato topping.

  1. EASY CHICKEN SALAD

INGREDIENTS

1.5 lb chicken breast

3 ribs celery, diced

1/2 cup mayo

2 tsp brown mustard

1/2 tsp pink Himalayan salt

2 tbsp fresh dill, chopped

1/4 cup chopped pecans

INSTRUCTIONS

  • Preheat oven to 450 degrees and line baking sheet with parchment paper.
  • Bake chicken breast until cooked throughout, about 15 minutes.
  • Remove chicken from oven and allow to cool. After completely cooled, cut chicken into bite-sized pieces.
  • In a large bowl, add chicken, celery, mayo, brown mustard, and salt. Toss until chicken is fully coated and ingredients are well-combined.
  • Cover bowl with lid or plastic wrap and refrigerate until chilled, about 1-2 hours.
  • When ready to serve, add fresh dill and chopped pecans and lightly toss. Serve chilled and enjoy!

NUTRITIONAL FACTS: calories 279, protein 24.8g, fat 19.4 g

  1. CREAMED SPINACH

INGREDIENTS

4 cloves garlic, sliced

2 tablespoons ghee

1 pound raw baby spinach

1/2 teaspoon fine Himalayan salt

Pinch of nutmeg

1/2 teaspoon black pepper

8 ounces lactose free cream cheese

INSTRUCTIONS

  • Heat a large skillet over medium heat.
  • Add in the ghee and the garlic.
  • Put in the spinach and cover with a lid for 2-3 minutes to wilt the spinach quickly.
  • Open the lid and stir well. Add in the salt, nutmeg and black pepper.
  • Once all of the spinach is wilted, keep stirring until the spinach are dark green and releasing liquid.
  • Stir until the liquid evaporates and then mix in the cream cheese until smooth and creamy.
  • Serve right away!

NUTRITION FACTS: Calories 162, fat 15g, Protein 3g

  1. FIVE MINUTE SARDINE SALAD

 INGREDIENTS

1 can (4-5 oz or 120 g) sardines in olive oil or brine, drained

1/4 lb (approx. 100 g) salad greens

1/10 lb (approx. 50 g) deli meat or bacon or leftover meat, chopped small

1 Tablespoon (15 ml) olive oil

1 Tablespoon (15 ml) lemon juice

Salt to taste

INSTRUCTIONS

1      Prepare the salad greens by tossing them in the olive oil and lemon juice.

2      Add the deli meat in and toss.

3      Top with the drained sardines.

4      Sprinkle with salt to taste.

NUTRITION

  • Calories: 400 Sugar: 0 Fat: 34g Carbohydrates: 2g Fiber: 1g Protein: 30g
  1. EASY BROCCOLI BEEF

INGREDIENTS

8oz or 2 cups of broccoli florets

1/2 lb beef, sliced thin and precooked (you can saute it in some coconut oil)

3 cloves garlic, crushed or use garlic powder

1 teaspoon freshly grated ginger or use ginger powder

2 Tablespoons of coconut aminos or tamari sauce, or to taste

coconut oil to cook in

INSTRUCTIONS

1      Place 2 tablespoons of coconut oil into a skillet or saucepan on medium heat. Add the broccoli florets into the skillet.

2      When the broccoli softens to the amount you want (I like it soft, but some people like it harder), add in the beef.

3      Saute for 2 minutes and then add in the garlic, ginger, and coconut aminos/tamari sauce.

4      Serve immediately.

  1. BREADESS SANDWICH:

INGREDIENTS:

  • 2 long slices of washed eggplant, 1/4 inch thick each
  • 1 washed tomato, sliced
  • 1/2 avocado, sliced
  • 2 pieces lettuce of your choice
  • Yellow mustard to taste

Makes 1 sandwich.

INSTRUCTIONS:

1      Place eggplant pieces under broiler for 2 minutes, then remove and cool.

2      Stack your tomato, avocado, lettuce and mustard on the first piece of eggplant just as you would if you were making something along the lines of a BLT.

3      Top with the second piece of eggplant.

4      Cut in half, and enjoy your veggies foodie friends!!

  1. CREAMY TOMATO BASIL CHICKEN PASTA:

INGREDIENTS
• 2 chicken breasts, cubed
• 2 Tablespoons ghee or coconut oil to cook in
• 1 can diced tomatoes (14 oz or 400g)
• 1⁄2 cup basil, chopped
• 1⁄4 cup coconut milk
• 6 cloves garlic, minced
• Salt to taste
• 1 zucchini, shredded or spiralized (for the pasta) or spaghetti squash

INSTRUCTIONS

  1. Saute the diced chicken in the ghee or coconut oil until cooked and slightly
    browned.
  2. Add in the can of diced tomatoes and add in salt to taste. Place on a simmer and
    cook the liquid down.
  3. In the meantime, prepare the pasta. If using zucchinis, shred them in the food
    processor or use a julienne peeler or a spiralizer. If using spaghetti squash, chop it in half, remove the seeds, cover lightly with some coconut oil and microwave each half for 7 minutes.
  4. Add the basil, garlic and coconut milk to the chicken and cook for a few minutes longer.
  5. Place half of the pasta into each bowl and top with the creamy tomato basil chicken.

NUTRITION INFORMATION
Calories: 540 Fat: 27 g Carbohydrates: 15 g Sugar: 8 g Fiber: 4 g Protein: 59 g

  1. SPRING SOUP WITH POACHED EGG:

INGREDIENTS
• 2eggs
• 32 oz (1 quart) chicken broth
• 1 head of romaine lettuce, chopped • salt to taste

INSTRUCTIONS
1. Bring the chicken broth to a boil.
2. Turn down the heat and poach the 2 eggs in the broth for 5minutes (fora slightly-runny egg).
3. Remove the eggs and place each into a bowl.
4. Add the chopped romaine lettuce into the broth and cook for a few minutes until slightly wilted.
5. Ladle the broth with the lettuce into the bowls.

NUTRITION INFORMATION
Calories: 150 Fat: 5 g Carbohydrates: 11 g Sugar: 5 g Fiber: 7 g Protein: 16 g

  1. LOW CARB KETO SPRING ROLLS WITH GINGER DIPPING SAUCE

INGREDIENTS

For The Wraps

  • 3 quarts of water
  • 1 tablespoon grey sea salt
  • 1 head green or purple cabbage
  • cilantro stems or chives for garnish (optional)

For The Filling

  • ¼ cup finely chopped green onions
  • 2 tablespoons finely chopped parsley
  • 2 cloves garlic, minced
  • 1 tablespoon MCT oil
  • 2 teaspoons lime juice
  • 1 teaspoon grated fresh ginger
  • ½ teaspoon grey sea salt
  • ¼ teaspoon grated lime zest
  • ¼ teaspoon fresh ground black pepper
  • ½ pound ground pork, chicken or turkey
  • 1 tablespoon coconut oil

For The Dipping Sauce

  • ¼ cup beef or chicken bone broth
  • 3 tablespoons coconut oil
  • 2 tablespoons lime juice
  • 1 drop stevia
  • 1 tablespoon almond butter or sunflower seed butter
  • 1 tablespoon coconut aminos
  • 1 teaspoon fish sauce
  • 1 teaspoon grated fresh ginger
  • ½ clove garlic, minced
  • 1 scoop (20 grams) ] Collagen Protein gelatin

INSTRUCTIONS

1      Fill a pot with water and salt. Bring to a boil. Meanwhile, add 24 ice cubes to a bowl with cold water.

2      Remove 8 outer leaves from the cabbage. Make a cut through each cabbage leaf at the base where it attaches to the core. Trim some of the woody stems from the leaves. Set the rest of the head of cabbage aside to use for filling.

3      Place the 8 cabbage leaves in the boiling water and blanch for 1 minute. Remove from the hot water and add to the ice bath for 1 minute. Remove from the ice bath and set aside on a towel.

4      In a large bowl, combine all filling ingredients but pork and coconut oil. Add 2 cups of chopped cabbage (from the remaining head of cabbage) into the mixture. Allow the mixture to marinate while you prepare the ground pork. Add pork and coconut oil to a pan and cook until no longer pink. Transfer pork to the bowl of marinated ingredients.

5      Set 1 leaf out on your working surface and fill with ¼ cup of the filling mixture. Fold the base end over the filling and fold both sides in and over the filling so that it seals the open edges. Continue to roll to the end of the lead, wrapping tightly. Tie with a stem of cilantro or chive. Repeat with remaining leaves.

6      Lastly, combine all sauce ingredients but gelatin in a small saucepan. Continue to whisk on low until coconut oil has melted. Add gelatin and whisk to combine. Serve warm with spring rolls.

EDITOR’S NOTE: For many more delicious, easy, and low cost recipes that will make you relish the Keto diet we recommend ‘The Essential Keto cook book’ as a very useful resource.

REFERENCES:

https://ketosummit.com/keto-recipes

https://ketosummit.com/ketogenic-green-smoothie-recipe

https://meatified.com/speedy-salmon-salad/

https://www.perfectketo.com/keto-chicken-salad/

https://www.perfectketo.com/creamed-spinach/

https://ketosummit.com/5-minute-sardines-salad-recipe-paleo-keto-aip

https://paleoflourish.com/easy-paleo-broccoli-beef-recipe

http://www.kalewithlove.com/2012/01/breadless-sandwich.html

https://www.healthfulpursuit.com/2016/03/low-carb-spring-rolls-with-ginger-dipping-sauce/

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Can you have mineral and vitamin deficiencies on a keto diet?

( Is it nutritionally complete? )

A ketogenic diet, involves very high consumption of fats and proteins and very little to no carbs. This causes your body to switch to fat as the primary source of energy.

When the body does not have enough glucose for energy, it burns stored fats instead; this results in the production of ketones within the body.

Now, other than glucose, they are used as a source of energy by the body.

Research proves that, nutritional ketosis is healthy and safe too!

But the question that arises, is that whether switching to a very low carb diet, that induces ketosis in our body, may eventually make you nutritionally deficient?

KETO The dilemma: Does it promise to make me lose weight or make me nutritionally deficient?

The answer is: When followed correctly, the Keto diet is one of the most complete and nutritious diets on the planet.

In practice most people who begin following a Keto diet actually end up eating many more servings of nutritional low carb fruits and vegetables than they previously were.  Once you cut out all of the candy, chips and soda suddenly tomatoes, avocados, olives, spinach and broccoli start looking a lot more attractive.

REMEMBER: Unlike proteins and fats, there’s no such thing as an essential carbohydrate.  There’s nothing a carbohydrate has to offer the body that couldn’t otherwise be obtained from fats and proteins.

In practice, you’ll probably consume more vitamins and minerals on a ketogenic diet than you did on a standard American diet (SAD), as long as you are eating whole foods (i.e., natural fats, meats, leafy green vegetables) and not packaged low carb junk food.

Ellen Davis
M.S. Applied Clinical Nutrition

EDITOR’S NOTE:  We recommend the ‘Essential Keto Cookbook’ as an indispensable resource so that you enjoy, super delicious, fulfilling meals and you’re diet isn’t nutritionally deficient in any manner, too!

The concern for vitamin and minerals!

Vitamins are chemicals that are needed by your body for good health. They are vital for everyone and ensure that your body works well, is able to fight illness and heal well.

A mineral, from a dietary sense, is an inorganic compound that’s needed in small amounts for the regulation of your body’s processes and health.

Do I need to worry about all vitamins and minerals?

A low carb diet is typically low in whole grains that contain fiber, selenium, potassium and magnesium.

Possible vitamin deficiencies may be of B1, C, D, and A.Grains do contain, B vitamins (especially B1), so they need to be supplemented but in very little amounts, as they are also found in  eggs, meat, fish etc. You may have a look at the nutritional profile of the most commonly consumed

grains, which are restricted on a keto diet :

What we find is, that most of the grains contain high amounts of Protein, fiber,  Mg, Phosphorus, vitamin B1, B3 in general.

These would be necessarily cut down, while on a keto diet.

But that’s not the end… Since these vitamins or minerals are not found in grains ONLY! They are to be found in other food products which you would be consuming, like eggs, meat, fish, nuts, leafy greens and many more  to go..

Sometimes, low carb diets have been reported with deficiencies in vitamin D too.

The right keto meals are designed to make them nutritionally complete and high on satiety too.

For minerals, why you need to worry?

There is less insulin produced as a result of the composition of the diet.

his leads to hormonal signals via the renin–angiotensin–aldosterone system, signaling your kidneys to excrete MORE water and retain LESS.

Along with increased excretion of water, the minerals found in that water are lost at a higher rate.

KETO Minerals:

Sodium:

Sodium helps control blood pressure and regulates the function of muscles and nerves, which is why sodium concentrations are carefully controlled by the body.

Sodium is both an electrolyte and mineral. It helps keep the water (the amount of fluid inside and outside the body’s cells) and electrolyte balance of the body

Potassium:

Potassium is a mineral which largely regulating fluid levels and nerve and muscle function, including regulating heart rhythm.It works alongside sodium to maintain a normal blood pressure.

Potassium is the electrolyte which is most commonly deficient in diets. It can be difficult to consume enough potassium since many foods that are rich in potassium often don’t fit into a low-carb diet. However, there are some foods that are both low in carbohydrates and high in potassium, such as: avocados, nuts, dark leafy greens, and salmon.

Magnesium:

Magnesium is one of the most common co-factors in the body. Its presence is crucial to:

  • Glucose and fat breakdown
  • Production of proteins, enzymes and antioxidants such as glutathione
  • Creation of DNA and RNA
  • Regulation of cholesterol production

Suggestion:

Try to include the following low-carb high-vitamin foods to your diet:

  • Green vegetables: spinach, kale, collard greens, cabbage, asparagus, broccoli, Brussels sprouts
  • Salad vegetables: bell peppers, tomatoes, radishes, bean sprouts, spring onions
  • Fish and seafood: salmon, mackerel, mussels and other shellfish
  • Berries: blueberries, blackberries, strawberries
  • Nuts and seeds: hazelnuts, walnuts, sunflower seeds, pumpkin seeds

Don’t forget eggs, sour cream and cheese.

Lemons are low in carbs but packed with vitamin C. Just squeeze a bit of lemon juice to your drinking water.

Final word:

You don’t need all vitamins and minerals, on a  keto diet.

Too much of folic acid, or excess of B vitamins can cause problems.

What you need is the right electrolytic balance maintaining supplement, with only some essential vitamins, that need to be replenished, apart from your diet.

You don’t need all, as unnecessarily consuming all will be a waste!

Best Multivitamin?

You randomly pick any one.

But the best one can be that, which is plant based and provides you, those ingredients that you lose while not including carb containing grains and starchy vegetables in your diet.

The supplement should contain the right blend of vitamins, antioxidants, and super ingredients to increase your absorption levels of what you intake.

Little bit of vigilance, can lead you to a fulfilling and happy weight loss journey.

EDITORS NOTE: We recommend the perfect vitamin supplement ‘Keto Greens’ for you and for more you may check out ‘Perfect keto products’.

REFERENCES:

https://wholegrainscouncil.org/whole-grains-101/what-are-health-benefits/whole-grains-important-source-essential-nutrients

https://www.avogel.co.uk/food/vitamins-and-minerals/potassium/

https://low-carb-support.com/low-carb-diet-multivitamin/

https://www.amplemeal.com/blogs/home/what-is-keto-and-why-are-people-doing-it

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Doing HIIT exercises and bodybuilding on ketosis and keto diet?

Ketosis and body building

We are hearing a lot about about keto diets, these days.

As of now, we know that it a high fat, moderate protein and very low carb diet. Do not dread fats, as they would be the ones your body needs, “healthy fats”.

Ketosis, is a process where your body, will be forced to burn fats. As a result ketone bodies will be produced, and will be used as a source of energy for the body.

With all that being said..

Do you worry about exercising on such a diet, or any low carb diet?

Is it true that you, feel where will I get the energy to indulge in a high intensity work out?

First lets know, what is actually HIIT?

HIIT is the concept where one performs a short burst of high-intensity (or max-intensity) exercise followed by a brief low-intensity activity, repeatedly, until too exhausted to continue.

High-intensity interval training (HIIT) is also  also called high-intensity intermittent exercise (HIIE) or sprint interval training (SIT).

It involves a form of interval training, a cardiovascular exercise strategy alternating short periods of intense anaerobic exercise with less intense recovery periods. HIIT workouts provide improved athletic capacity and condition as well as improved glucose metabolism.

Research shows that shorter, high-intensity workouts can do more for your health than longer, more leisurely workouts. HIIT also helps burn more fat at a faster rate. You can improve your heart health and significantly reduce your risk for metabolic syndrome, as well as a cluster of cardiovascular risk factors including obesity, high triglycerides, low levels of HDL cholesterol, high blood pressure and high blood sugar.

Why should you indulge in it?

How does actually high intensity exercise or cardio may help you?

HIIT is excellent for:

  • losing body fat (while retaining lean body mass)
  • strengthening the cardiovascular system
  • developing “work capacity” (i.e. the ability to tolerate a high level of intensity for a longer period)
  • improving fat and carbohydrate oxidation in skeletal muscle
  • developing “mental toughness
  • strengthening your muscles

Exercising well, or hard work outs are the only key to losing weight??

It is not true. Actually its a myth.. and is proven via research..

It is not only physical activity. And neither only cutting down calories! That may lead to weight loss…

It has been found that people who indulge in exercise and optimum physical activity, reach a weight loss plateau.While those who cut down carbs also face the same problem.        

A research says that “ in the quest for managing weight via losing fat but gaining muscle, diet with low carb and high protein along with hard exercise regimen, won!”

What is the key to losing fat and gaining muscle?

So, as of now, ‘Keto diet’  is the best solution to gain muscle and lose fat.”

It can easily be coupled with high intensity or cardio workouts.

A benefit, that keto diet will confer on you is.. SUPPRESSED APPETITE:

Research says..

Hunger and satiety are two important mechanisms involved in body weight regulation. Even though humans can regulate food intake by will, there are systems within the central nervous system (CNS) that regulate food intake and energy expenditure. This complex network, whose control center is spread over different brain areas, receives information from adipose tissue, the gastrointestinal tract (GIT), and from blood and peripheral sensory receptors. The actions of the brain’s hunger/satiety centres are influenced by nutrients, hormones and other signaling molecules. Ketone bodies are the major source of energy in the periods of fasting and/or carbohydrate shortage and might play a role in food intake control.

hunger-reduction phenomenon reported during ketogenic diets is well-known and reported. (NCBI)

Worrying about energy levels?

You might have heard people feeling low, on a keto diet! That’s wrong.. It is only when you are transitioning from glucose usage to fat burning mode, that is the initial phase of a low carb keto diet, that you’ll feel some symptoms of fatigue or brain fog or lethargy.  They last for only a week, and in some specific cases for two.

But once your body gets adapted it easy.

A keto diet does not interfere in any of your daily chores.

Otherwise the diet is such that involves high protein and healthy fat, you will not have any problems, fulfilling meals can help you generate energy and workout to build muscle!

BETTER ENERGY!

Research indicates that ketones are a much better, cleaner source of energy to the body and really provide more energy than sugar. Unlike sugar, ketones don’t depend on insulin to get into the cells for use. Ketones create less carbon dioxide and free radicals than when the body uses sugar as a fuel source are less toxic to our body, which makes it a cleaner fuel source.

Our bodies were designed to utilize this duel supply of energy based on how we dwelt in the caveman days.

I need an additional gush of energy for work outs?

Forget carb loading, for better athletic performance.  Ketones are a better energy source for your workouts.

The most imp problem is you need energy for workouts is  mostly taken from carbs.

Although ketones provide the required energy, but sometimes you need additional gush.

Thats when you can take a pre work out supplement.

EDITORS NOTE: We recommend ‘PERFORM: Keto Sports Drink’ as a good pre work out supplement on a keto diet. You can also check other useful products that PERFECT KETO offers.

Exogenous ketones are the solution to your problem!

Care to be taken when you exercise hard.. on a keto diet:

Take care of ingesting the proper amount of protein. Use keto macros calculator, to know the right ratios for yourself !

Nether too less nor too much of proetein is to be taken. Do not let your muscle protein be cannibalised by the body via gluconeogenesis.

Secondly,  you will sweat profusely, after workouts. Essential electrolytes are lost if you are sweating too much, or frequent urination may do the same. So, take care to maintain, the right electrolytic balance, while you’re in ketosis.

To maintain the right amount of energy and for electrolytic balance you can use a well balanced exogenous ketone supplement.

FINAL VERDICT:

Do not be too hard on yourself.

A keto dieter can perform cardio or HIIT of course. This dieting does not restrict you from it.

You must, exercise regularly but don’t overdo it. Make sure to include rest days and get enough sleep. In general, exercise is good for you but be careful not to overdo it. Overexercising increases the risk of injury, negatively affects the immune system and increases stress-related hormones (like Cortisol).

On the other hand, research says Low intensity exercise (40% oxygen uptake) does not result in significant increases in cortisol levels (NCBI)

REFERENCES

http://certification.acsm.org/blog/2015/may/the-basics-of-high-intensity-interval-training

https://www.precisionnutrition.com/all-about-hiit

https://www.theguardian.com/science/2016/jan/28/study-reveals-that-exercise-alone-wont-cause-weight-loss

http://onlinelibrary.wiley.com/doi/10.1002/bmb.2005.49403304246/full

http://www.getfit4yourbrain.com/why_ketones_better/

https://en.wikipedia.org/wiki/High-intensity_interval_training

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30 days SAMPLE KETO DIET PLAN

The ketogenic diet is a very successful weight-loss program. It utilizes high fat and low carbohydrate ingredients in order to burn fat instead of glucose.

It can be quite an uphill task to plan and make such meals for oneself. Being surrounded by fast food restaurants and processed meals, it can be a challenge to avoid carb-rich foods, but proper planning can help.

When you plan to start the ‘Keto diet’ it is, in itself a big challenge to complete it, reach your goal while not falling down in the midst of the journey. If you have the intentions to go for it, it might be true as well that you would be battling several fears in mind like.. Will I enjoy the drill? Will it be practically feasible for me? Will I not fall out from the program due to boredom? And many more…

This  journey can be made possible if you eat the right meals, enjoy them, and they work for your benefit, to give the end results that this diet promises.

The most simple solution to all of this lies in taking help from an expert, who has spent time, put in research and has taken care of the practical aspects too, to provide you keto friendly diet plans.

We are providing you a 7 day diet plan.

You can see for yourself, the variety of meals and the recipes with nutritional information.

DAY 1:

  • Breakfast: Ketogenic green smoothie
  • Lunch: 15 minute Tamarind marinated steak salad
  • Dinner: Garlic ghee pan fried Cod, Cauliflower tabouleh salad

DAY 2:

  • Breakfast: Guacamole topped scrambled eggs
  • Lunch: Garlic bacon wrapped chicken bites
  • Dinner: Lemon black pepper tuna salad/ optional snack: Almond butter fudge

DAY 3:

  • Breakfast: Bacon Lemon Thyme breakfast muffins
  • Lunch: Mustard Sardines salad
  • Dinner: Beef Curry/ Optional Snack: leftovers from day 2, Almond Butter fudge

DAY 4:

  • Breakfast: Matcha Smoothie Bowl
  • Lunch: Chicken noodle soup
  • Dinner: Thai Chicken and rice

DAY 5:

  • Breakfast: Super quick scramble/ or left over muffins from day 3
  • Lunch: Mini Zucchini avocado burgers
  • Dinner: Pan fried pork tenderloin/ Spinach almond stir fry

DAY 6:

  • Breakfast: Ghee and coconut coffee/ or left over muffins from day 3
  • Lunch: Broccoli bacon salad with onions and coconut cream
  • Dinner: Grilled chicken skewers with garlic sauce

DAY 7:

  • Breakfast: Spring soup with poached eggs
  • Lunch: Easy Zucchini beef saute with garlic and cilantro
  • Dinner: Creamy tomato basil chicken pasta

Recipes relevant to the diet plan are mentioned below.

KETOGENIC GREEN SMOOTHIE

INGREDIENTS
• 2 cups spinach (or kale)
• 10 almonds (raw)
• 2 brazil nuts
• 1 cup coconut milk (unsweetened – from refrigerated cartons not cans)

  • 1 scoop Amazing Grass Greens Powder

INSTRUCTIONS

  1. Place the spinach, almonds, brazil nuts, and coconut milk into the blender fi
  2. Blend until pureed.
  3. Add in the rest of the ingredients and blend

NUTRITION INFORMATION
Calories: 380 Fat: 30 g Carbohydrates: 13 g Sugar: 3 g Fiber: 8 g Protein: 12 g

15 MINUTES TAMARIND MARINATED STEAK SALAD

INGREDIENTS
• 2 large handfuls (2.5 oz or 75 g) salad greens
• 1⁄2 red bell pepper, chopped into slices
• 6-8 grape or cherry tomatoes, chopped into halves • 4 radishes, sliced
• 1 Tablespoon olive oil
• 1⁄2 Tablespoon fresh lemon juice
• Salt to taste
• 1⁄2 lb (250 g) steak
• 1⁄4 cup (60 ml) gluten-free tamari soy sauce
• Olive or avocado oil to cook steak in

INSTRUCTIONS
1. Marinade the steak in the tamari soy sauce.
2. Prepare the salad by tossing the bell pepper, tomatoes, radishes, and salad greens with the olive oil, lemon juice, and salt to taste.
3. Divide salad between 2 plates.
4. Place avocado oil(or olive oil) into a frying pan on high heat and cook the marinated steak (or grill the steak) to the level of doneness you like.
5. Place the steak on a plate for 1 minute. Cut the steak into slices, and place half of the slices on top of each salad.

NUTRITION INFORMATION
Calories: 500 Fat: 37 g Carbohydrates: 4 g Sugar: 1 g Fiber: 2 g Protein: 33 g

 GARLIC GHEE PAN FRIED COD

INGREDIENTS
• 4 cod lets (approx 0.3 lb each)
• 3 Tablespoons ghee
• 6 cloves of garlic, minced
• 1 Tablespoon garlic powder (optional)

  • Salt to taste

INSTRUCTIONS
1. Melt the ghee in a frying pan.
2. Add in half the minced garlic to the pan.
3. Place the cod lets into the pan and cook on medium to high heat. Sprinkle with salt and garlic powder.
4. As the fish cooks, it’ll turn from translucent to a solid white color. Wait for the white color to creep half-way up the side of the sh and then ip the sh and add the rest of the minced garlic.
5. Cook until the whole let turns a solid white color (it should also bake easily). 6. Serve with some of the garlic and ghee from the pan.

NUTRITION INFORMATION
Calories: 160 Fat: 7 g Carbohydrates: 1 g Sugar: 0 g Fiber: 0 g Protein: 21 g

CAULIFLOWER TABOULEH SALAD

INGREDIENTS
• 100 g (3.5 oz) cauliflower florets
• 2 Tablespoons parsley, finely diced • 3 mint leaves, finely diced
• 2 cherry tomatoes, diced
• 1 slice lemon diced
• 1 Tablespoon olive oil
• Salt and pepper to taste

INSTRUCTIONS
1. Food process the cauliflower florets to form a couscous like texture. Make sure the florets and the food processor is dry to prevent a mash from forming instead.

  1. Mix the food processed cauliflower florets with the finely diced herbs, tomatoes, lemon slice, olive oil, and salt and pepper to taste.

NUTRITION INFORMATION
Calories: 80 Fat: 7 g Carbohydrates: 5 g Sugar: 2 g Fiber: 2 g Protein: 1 g

GUACAMOLE TOPPED SCRAMBLED EGGS

INGREDIENTS
• 3eggs
• 1 Tablespoon coconut oil
• 1⁄4 cup guacamol

  • Salt to taste

INSTRUCTIONS
1. Place the coconut oil into a pan. Add the eggs and scramble over a low heat.
2. Place the scrambled eggs into a bowl and top with the guacamole. If you want, you can add salt.

NUTRITION INFORMATION
Calories: 370 Fat: 23 g Carbohydrates: 4 g Sugar: 1 g Fiber: 2 g Protein: 18 g

INGREDIENTS
• 1 large chicken breast, cut into small bites (approx 22-27 pieces) • 8-9 thin slices of bacon, cut into thirds
• 3 Tablespoons garlic powder (or 6 crushed garlic if preferred)

GARLIC BACON WRAPED CHICKEN BITES

INGREDIENTS
• 1 large chicken breast, cut into small bites (approx 22-27 pieces) • 8-9 thin slices of bacon, cut into thirds
• 3 Tablespoons garlic powder (or 6 crushed garlic if preferred)

INSTRUCTIONS
1. Preheat oven to 400F(205C) and line a baking tray with aluminium foil.

  1. Place the garlic powder into a bowl and dip each chicken bite into the garlic powder.
    3. Wrap each short bacon piece around each garlic chicken bite. Place the bacon wrapped chicken bites on the baking tray. Try to space them out so they’re not touching.
    4. Bake for 25-30 minutes until the bacon turns crispy. Turn the pieces after15 minutes if you can remember.

NUTRITION INFORMATION
Calories: 230 Fat: 13 g Carbohydrates: 5 g Sugar: 2 g Fiber: 1 g Protein: 22 g

LEMON BLACK PEPPOR TUNA SALAD

INGREDIENTS
• 1⁄3 cucumber, diced small
• 1⁄2 small avocado, diced small
• 1 teaspoon lemon juice
• 1 can (4-6 oz or 100-150 g) of tuna

  • 1 Tablespoon Paleo mayo
    • 1 Tablespoon mustard
    • Salt to taste
    • Salad greens (optional)
    • Black pepper to taste

INSTRUCTIONS
1. Mix together the diced cucumber and avocado with the lemon juice.
2. Flake the tuna and mix well with the mayo and mustard.
3. Add the tuna to the avocado and cucumber. Add salt to taste.
4. Prepare the salad greens (optional: add olive oil and lemon juice to taste).

  1. Place the tuna salad on top of the salad greens.
    6. Sprinkle black pepper on top.

NUTRITION INFORMATION
Calories: 480 Fat: 40 g Carbohydrates: 11 g Sugar: 2 g Fiber: 8 g Protein: 45 g

ALMOND BUTTER FUDGE

INGREDIENTS
• 1 cup almond butter (unsweetened)

  • 1 cup coconut oil
    • 1⁄4 cup coconut milk
    • 1 teaspoon vanilla extract
    • Stevia to taste

INSTRUCTIONS
1. Melt the almond butter and coconut oil so that they’re soft.
2. Blend all the ingredients together well.
3. Pour the mixture into a baking pan and refrigerate for 2-3 hours for it to set.

  1. Cut into chunks and serve.

NUTRITION INFORMATION
Net carbs – approx. 3g net carbs per serving.

BACON LEMON THYME BREAKFAST MUFFINS

INGREDIENTS
• 3 cups almond our
• 1 cup bacon bits
• 1⁄2 cup ghee, melted
• 4eggs
• 2 teaspoons lemon thyme
• 1 teaspoon baking soda
• 1⁄2 teaspoon salt (optional)
• EQUIPMENT – muffin pan and muffin liners

INSTRUCTIONS
1. Preheat oven to 350F.
2. Melt the ghee in a mixing bowl.
3. Add in the almond our and baking soda.
4. Add in the eggs.
5. Add in the lemon thyme (use other herbs if you prefer)and the salt.
6. Mix everything together well.
7. Lastly, add in the bacon bits.
8. Line a muffin n pan with muffin n liners. Spoon the mixture into the muffin pan (to around 3⁄4 full).
9. Bake for 18-20 minutes until a toothpick comes out clean when you insert it into a muffin.

NUTRITION INFORMATION
Calories: 300 Fat: 28 g Carbohydrates: 7 g Sugar: 1 g Fiber: 3 g Protein: 11 g

MUSTARD SARDINES SALAD

INGREDIENTS
• 1 can (4-5 oz) sardines in olive oil
• 1⁄4 cucumber, peeled and diced small • 1 Tablespoon lemon juice
• 1⁄2 Tablespoon mustard
• Salt and pepper to taste.

INSTRUCTIONS
1. Drain most of the olive oil from the sardines.
2. Mash up the sardines.
3. Combine the sardines, diced cucumbers, lemon juice, mustard, and salt and pepper. Mix well.

NUTRITION INFORMATION
Calories: 260 Fat: 20g Carbohydrates: 0g Protein: 25g

BEEF CURRY

INGREDIENTS

  • 1 lb beef round or other boneless cut, cut into 1-inch cubes (I like to use boneless
    short-ribs)
  • 1 medium onion, sliced
  • 1 Tablespoon curry powder
  • 1 teaspoon ground cumin
  • 1 teaspoon ground coriander
  • 1 teaspoon ground turmeric
  • 1 teaspoon cardamom
  • 3⁄4 cup of coconut milk (the solid part of a can of refrigerated coconut milk)
  • 2 carrots, sliced (optional)
  • 1 bell pepper, diced (optional)
  • 10 button mushrooms, diced (optional)
  • 1 Tablespoon fish sauce
  • 1 teaspoon freshly grated ginger
  • 2 cloves garlic, minced
  • 1⁄4 cup fresh basil leaves, chopped
  • Salt to taste
  • Coconut oil to cook in

INSTRUCTIONS

1.In a sauce pan, saute the beef and onions in coconut oil on medium heat for5-6 minutes until the beef is browned.
2. Add the spices, coconut milk, carrots, bell peppers, mushrooms, and sh sauce.
Bring to the boil, then cover and simmer for 1 hour until the beef is tender.
3. Add the chopped basil, garlic, ginger, and salt to taste and simmer for10 more minutes.

NUTRITION INFORMATION
Calories: 440 Fat: 33 g Carbohydrates: 11 g Sugar: 2 g Fiber: 4 g Protein: 25 g

EDITOR’S NOTE: For many more delicious, easy, and low cost recipes and a complete 30 day Keto Meal Plan so that you relish the Keto diet we recommend ‘The Essential Keto cook book’ as a very useful resource.

MATCHA SMOOTHIE BOWL:

INGREDIENTS
• 1 teaspoon matcha powder
• 1 scoop greens powder (optional)
• 8 oz (240 ml) coconut yogurt (or regular Greek yogurt if you’re ok with dairy) • 1 Tablespoon chia seeds
• 1 Tablespoon goji berries
• 1 Tablespoon coconut flakes
• 1 Tablespoon cacao nibs
• Stevia to taste (optional)

INSTRUCTIONS
1. Blend the matcha powder with the yogurt. Add in stevia to sweeten it if you want.

  1. Pour the smoothie into a bowl.
  2. Top with the chia seeds, goji berries, coconut flakes, and cacao nibs.
  3. Enjoy with a spoon.

NUTRITION INFORMATION
Calories: 420 Fat: 28 Carbohydrates: 25 Sugar: 6 Fiber: 17 Protein: 13

CHICKEN NOODLE SOUP:

INGREDIENTS
• 3 cups chicken broth (approx 720ml)
• 1 chicken breast, chopped into small pieces (approx 240g or 0.5 lb)

  • 2 Tablespoons avocado oil
    • 1 stalk of celery, chopped (approx 57g)
    • 1 green onion, chopped (approx 10g)
    • 1⁄4 cup cilantro, nely chopped (approx 15g)
    • 1 zucchini, peeled (approx 106g)
    • Salt to taste.

INSTRUCTIONS
1. Dice the chicken breast.
2. Add the avocado oil into a saucepan and saute the diced chicken in there until cooked.
3. Add chicken broth to the same saucepan and simmer.
4. Chop the celery and add it into the saucepan.
5. Chop the green onions and add it into the saucepan.
6. Chop the cilantro and put it aside for the moment.
7. Create zucchini noodles – I used a potato peeler to create long strands, but other options include using a spiralizer or a food processor with the shredding attachment.
8. Add zucchini noodles and cilantro to the pot.
9. Simmer for a few more minutes, add salt to taste, and serve immediately.

NUTRITION INFORMATION
Calories: 310 Fat: 16 g Carbohydrates: 6 g Sugar: 3 g Fiber: 2 g Protein: 34 g

 THAI CHICKEN AND RICE

INGREDIENTS
• 1 head of cauliflower
• 1 Tablespoon freshly grated ginger
• 3eggs
• 3 chilies – pick your favourite
• 3 cloves of garlic, crushed
• Meat from a whole chicken (or use 3-4 cooked chicken breasts), shredded • Salt to taste
• Coconut oil to cook with
• 1 Tablespoon coconut aminos or tamari soy sauce (optional)
• 1⁄2 cup cilantro, chopped (for garnish)

INSTRUCTIONS
1. Break the cauliflower into florets and food process until it forms a rice-like texture (may need to be done in batches).

  1. Place the cauliflower into a large pan with coconut oil and cook the cauli ower
    rice (may need to be done in 2 pans or in batches). Keep the heat on medium
    and stir regularly.
  2. In a separate pan, scramble the eggs in some coconut oil. Add the scrambled
    eggs to the cauliflower rice.
  3. Add in the ginger, garlic, and the chopped chilies.
  4. When the cauliflower rice is soft, add in the shredded chicken meat.
  5. Add in the coconut aminos/tamari soy sauce and salt to taste. Mix well.
  6. Garnish with cilantro.

NUTRITION INFORMATION
Calories: 350 Fat: 11 g Carbohydrates: 9 g Sugar: 4 g Fiber: 4 g Protein: 55 g

SUPER QUICK SCRAMBLE

INGREDIENTS
• 3 eggs, whisked
• 4 baby bella mushrooms
• 1⁄4 cup red bell peppers
• 1⁄2 cup of spinach
• 2 slices of deli ham
• 1 tablespoon of coconut oil or ghee

  • Salt and pepper to taste

INSTRUCTIONS
1. Chop up the vegetables and the ham.
2. Place1⁄2 table spoon of butter into a frying pan and melt. Saute the vegetables and ham.
3. Place the whisked eggs into a separate frying pan with the other 1⁄2tablespoon of butter. Cook on medium heat and keep stirring to prevent overcooking.

  1. Once the eggs are cooked, season them with salt and pepper to taste.
    5. Lastly, add the sauted vegetables and ham in with the eggs and mix. Serve immediately.

NUTRITION INFORMATION
Calories: 350 Fat: 29 g Carbohydrates: 5 g Sugar: 3 g Fiber: 1 g Protein: 21 g

MINI ZUCCHINI AVOCADI BURGERS

INGREDIENTS
• 1 large zucchini, chopped into 1⁄2-inch (1 cm) thick slices (around 14-16 slices) • 1⁄2 lb (225 g) ground beef
• 1⁄4 avocado, cut into small slices
• 2 Tablespoons (30 ml) olive or avocado oil for greasing baking tray
• 2 teaspoons (10 g) salt
• 1 Tablespoon Paleo mayo
• 1 Tablespoon mustard

INSTRUCTIONS
1. Preheat oven to 400F (200C).
2. Grease a baking tray with olive or avocado oil and sprinkle 1 teaspoon of salt across it.
3. Place the zucchini slices on the baking tray.
4. Form small balls from the ground beef and press into patties–around7or8 patties – and place on the baking tray.
5. Place baking tray into oven and bake for 15 minutes. Alternatively, instead of baking them, you can grill the zucchini and beef patties or pan-fry them in some olive or avocado oil.
6. Meanwhile, slice the avocado into small thin slices.
7. Put the mini burgers together using the zucchini slices as buns – add a slice of avocado to each burger and top with condiments like Paleo mayo and mustard.

NUTRITION INFORMATION
Calories: 370 Fat: 30 g Carbohydrates: 9 g Sugar: 4 g Fiber: 6 g Protein: 23 g

PAN FRIED PORK TENDERLOIN

INGREDIENTS
• 1 lb pork tenderloin
• Salt and pepper to taste

  • 1 tablespoon coconut oil

INSTRUCTIONS
1. Cut the 1 lb pork tenderloin in half (to create 2equal shorter halves).
2. Place the 1 tablespoon of coconut oil into a frying pan on a medium heat.
3. After the coconut oil melts, Place the 2 pork tenderloin pieces into the pan.
4. Leave the pork to cook on its side. Once that side is cooked, turn using tongs to cook the other sides. Keep turning and cooking until the pork looks cooked on all sides.
5. Cook all sides of the pork until the meat thermometer shows an internal temperature of just below 145F (63C).
6. The pork will keep on cooking a bit after you take it out of the pan.
7. Let the pork sit for a few minutes and then slice into 1-inch thick slices with a sharp knife.

NUTRITION INFORMATION
Calories: 330 Fat: 15 g Carbohydrates: 0 g Sugar: 0 g Fiber: 0 g Protein: 47 g

 

SPINACH ALMOND STIR FRY

INGREDIENTS
• 1 lb spinach leaves
• 3 Tablespoons almond slices
• Salt to taste
• 1 Tablespoon coconut oil for cooking

INSTRUCTIONS
1. Place the 1 tablespoon coconut oil into a large pot on medium heat.

2. Add in the spinach and let it cook down.

3. Once the spinach is cooked down, add the salt to taste and stir.

4. Before serving, stir in the almond slices.

NUTRITION INFORMATION
Calories: 150 Fat: 11 g Carbohydrates: 10 g Sugar: 1 g Fiber: 6 g Protein: 8 g

EDITORS NOTE:  If you’re looking for absolute guidance for ‘Keto’ we recommend ‘The Keto Begining’ as a very useful resource for you to embrace ketosis with the right approach.

GHEE AND COCONUT COFFEE:

INGREDIENTS
• 1⁄2 Tablespoon (7 g) ghee
• 1⁄2 Tablespoon (7 g) coconut oil
• 1-2 cups (240-480 ml) of whatever coffee you like (or black or rooibos tea) • 1 Tablespoon (15 ml) almond milk or coconut milk

INSTRUCTIONS
1. Put the ghee, coconut oil, almond milk (or coconut milk), and the coffee into a blender.
2. Blend for 5-10 seconds. The coffee turns a foamy, creamy color. Pour it into your favorite coffee cup and enjoy!
3. If you don’t have a blender, then try using a milk frother.

NUTRITION INFORMATION
Calories: 150 Fat: 15 g Carbohydrates: 0 g Sugar: 0 g Fiber: 0 g Protein: 0

BROCCOLI BACON SALAD WITH ONIONS AND COCONUT CREAM:

INGREDIENTS
• 1 lb broccoli florets
• 4 small red onions or 2 large ones, sliced
• 20 slices of bacon, chopped into small pieces • 1 cup coconut cream
• Salt to taste

INSTRUCTIONS
1. Cook the bacon first, and then cook the onions in the bacon fat.

  1. Blanche the broccoli florets(or you can use them raw or have them softer by
    boiling them).
  2. Toss the bacon pieces, onions, and broccoli florets together with the coconut
    cream and salt to taste.
  3. Serve at room temperature.

NUTRITION INFORMATION
Calories: 280 Fat: 26 g Carbohydrates: 8 g Sugar: 2 g Fiber: 3 g Protein: 7 g

GRILLED CHICKEN SKEWERS WITH GARLIC SAUCE :

INGREDIENTS

For the Skewers

  • 1 lb chicken breast, cut into large cubes (approx 1-inch)
  • 1 onion, chopped
  • 2 bell peppers, chopped
  • 1 zucchini

For the Garlic Sauce

  • 1 head garlic, peeled
  • 1 teaspoon salt
    Approx. 1⁄4 cup lemon juice
    • Approx. 1 cup olive oil
  • Additional ingredients for the marinade
    1⁄2 cup olive oil
    • 1 teaspoon salt

INSTRUCTIONS
1. Heat up the grill to high. If using wooden skewers, soak them in water first.

  1. For the Garlic Sauce, place the garlic cloves and salt into the blender. Then add
    in around 1⁄8 cup of of the lemon juice and 1⁄2 cup of olive oil.
  2. Blend well for 5-10 seconds, then slow your blender down and drizzle in more lemon juice and olive oil alternatively until you hear the blender sound shift a bit (it’s subtle!). The consistency will then change into mayo-like consistency. If it doesn’t work, don’t worry – the sauce won’t look amazing, but it’ll still taste good!
  3. Keep half the garlic sauce to serve with. Take the other half of the garlic sauce and add in the additional 1⁄2 cup of olive oil and teaspoon of salt. Mix well – this makes the marinade.
  4. Chop the chicken, onion, bell peppers, and zucchini into approximate 1-inch cubes or squares. Mix them in a bowl with the marinade.
  5. Place the cubes on skewers and grill on high until the chicken is cooked (usually, we grill on the bottom for a few minutes to get the charred look and then move the skewers to a top rack with the lid down to cook the chicken well).
  6. Serve with the garlic sauce you kept.

NUTRITION INFORMATION
Calories: 580 Fat: 33 g Carbohydrates: 11 g Sugar: 1 g Fiber: 2 g Protein: 55 g

SPRING SOUP WITH POACHED EGG:

INGREDIENTS
• 2eggs
• 32 oz (1 quart) chicken broth
• 1 head of romaine lettuce, chopped • salt to taste

INSTRUCTIONS
1. Bring the chicken broth to a boil.
2. Turn down the heat and poach the 2 eggs in the broth for 5minutes (fora slightly-runny egg).
3. Remove the eggs and place each into a bowl.
4. Add the chopped romaine lettuce into the broth and cook for a few minutes until slightly wilted.
5. Ladle the broth with the lettuce into the bowls.

NUTRITION INFORMATION
Calories: 150 Fat: 5 g Carbohydrates: 11 g Sugar: 5 g Fiber: 7 g Protein: 16 g

EASY ZUCCHINI BEEF SAUTE WITH GARLIC AND CILANTRO:

INGREDIENTS
• 10 oz (300 g) beef, sliced into 1-2 inch strips (against the grain if you can) • 1 zucchini (approx. 300 g), cut into 1-2 inch long thin strips
• 1⁄4 cup cilantro, chopped
• 3 cloves of garlic, diced or minced
• 2 Tablespoon gluten-free tamari sauce
• Avocado oil to cook with (or coconut oil or olive oil)

INSTRUCTIONS
1. Place 2 tablespoons of avocado oil into a frying pan on high heat.

  1. Add the strips of beef into the frying pan and saute for a few minutes on high heat.
  2. When the beef is browned ,add in the zucchini strips and keep sauteing.
  3. When the zucchini is soft, add in the tamari sauce, garlic, and cilantro.
  4. Saute for a few minutes more and serve immediately.

NUTRITION INFORMATION
Calories: 500 Fat: 40 g Carbohydrates: 5 g Sugar: 2 g Fiber: 1 g Protein: 31 g

 CREAMY TOMATO BASIL CHICKEN PASTA:

INGREDIENTS
• 2 chicken breasts, cubed
• 2 Tablespoons ghee or coconut oil to cook in
• 1 can diced tomatoes (14 oz or 400g)
• 1⁄2 cup basil, chopped
• 1⁄4 cup coconut milk
• 6 cloves garlic, minced
• Salt to taste
• 1 zucchini, shredded or spiralized (for the pasta) or spaghetti squash

INSTRUCTIONS

  1. Saute the diced chicken in the ghee or coconut oil until cooked and slightly
    browned.
  2. Add in the can of diced tomatoes and add in salt to taste. Place on a simmer and
    cook the liquid down.
  3. In the meantime, prepare the pasta. If using zucchinis, shred them in the food
    processor or use a julienne peeler or a spiralizer. If using spaghetti squash, chop it in half, remove the seeds, cover lightly with some coconut oil and microwave each half for 7 minutes.
  4. Add the basil, garlic and coconut milk to the chicken and cook for a few minutes longer.
  5. Place half of the pasta into each bowl and top with the creamy tomato basil chicken.

NUTRITION INFORMATION
Calories: 540 Fat: 27 g Carbohydrates: 15 g Sugar: 8 g Fiber: 4 g Protein: 59 g

EDITOR’S NOTE: For many more delicious, easy, and low cost recipes that will make you relish the Keto diet we recommend ‘The Essential Keto cook book’ as a very useful resource.

Reference: https://ketosummit.com

Posted on

Keto Dinner Ideas and Recipes

  1. KETO SALMON CURRY

 INGREDIENTS

1/2 medium onion, diced or finely chopped

2 cups (7 oz or 200 g) green beans, diced

1.5 Tablespoons (10 g) curry powder

1 teaspoon (3 g) garlic powder

Cream from the top of 1 (14-oz) can of coconut milk

2 cups (480 ml) bone broth

1 lb (450 g) of raw salmon, diced (defrost first if frozen)

2 Tablespoons (30 ml) coconut oil, to cook with

Salt and pepper, to taste

2 Tablespoons basil (4 g), chopped, for garnish

INSTRUCTIONS

1      Cook the diced onion in the coconut oil until translucent.

2      Add in the green beans and saute for a few minutes more.

3      Add in the broth or water and bring to a boil.

4      Add in the curry powder, garlic powder, and salmon.

5      Add in the coconut cream and simmer until the salmon is cooked (3-5 minutes).

6      Add salt and pepper to taste and serve with the chopped basil.

NUTRITION

  • Calories: 640 Sugar: 6 g Fat: 44 g Carbohydrates: 16 g Fiber: 6 g Protein: 49 g
  1. MUSHROOM TOFU LETTUCE WRAPS:

INGREDIENTS

  • ⅔ – ¾ pound fresh shiitake mushrooms, stems removed and diced (you can also sub cremini or button mushrooms)
  • 1 block firm tofu, drained and cut in small dice
  • 1 8 ounce can sliced water chestnuts, diced
  • 3 cloves fresh garlic, minced
  • 4 tablespoons oyster sauce (I use mushroom-flavored vegetarian oyster sauce)
  • 2½ tablespoons rice cooking wine
  • 2 tablespoons rice vinegar
  • 2 tablespoons olive oil
  • salt and pepper, to taste
  • lettuce leaves (Romaine or iceberg)
  • 1 tablespoon kecap manis (sweet soy sauce)(optional)
  • Chopped scallions for garnish
  • Recommended condiments: Chinese hot mustard and/or sambal oelek (chili sauce)

INSTRUCTIONS

1      Prepare the sauce by combining the oyster sauce, vinegar and rice wine in a bowl and set aside.

2      Heat the olive oil over medium-high heat in a skillet (I used my cast iron skillet). Add the mushrooms and salt and pepper and cook for about 3 minutes or until the mushrooms are slightly brown. Add the garlic and cook for another minute, until the garlic is fragrant. Add the tofu and water chestnuts and cook for 2 minutes, stirring occasionally, until the tofu is heated through.

3      Stir in the sauce and cook for 1-2 minutes then turn off the heat. Transfer to a serving platter, garnish with chopped scallions and serve with lettuce leaves. Serves 2 as a main course or 4 as a first course.

  1. BEEF CURRY

INGREDIENTS

  • 1 lb beef round or other boneless cut, cut into 1-inch cubes (I like to use boneless short-ribs)
  • 1 medium onion, sliced
  • 1 Tablespoon curry powder
  • 1 teaspoon ground cumin
  • 1 teaspoon ground coriander
  • 1 teaspoon ground turmeric
  • 1 teaspoon cardamom
  • 3⁄4 cup of coconut milk (the solid part of a can of refrigerated coconut milk)
  • 2 carrots, sliced (optional)
  • 1 bell pepper, diced (optional)
  • 10 button mushrooms, diced (optional)
  • 1 Tablespoon fish sauce
  • 1 teaspoon freshly grated ginger
  • 2 cloves garlic, minced
  • 1⁄4 cup fresh basil leaves, chopped
  • Salt to taste
  • Coconut oil to cook in

INSTRUCTIONS

  1. In a sauce pan, saute the beef and onions in coconut oil on medium heat for5-6 minutes until the beef is browned.
  2.  Add the spices, coconut milk, carrots, bell peppers, mushrooms, and sh sauce.
    Bring to the boil, then cover and simmer for 1 hour until the beef is tender.
  3. Add the chopped basil, garlic, ginger, and salt to taste and simmer for10 more minutes.

NUTRITION INFORMATION

Calories: 440 Fat: 33 g Carbohydrates: 11 g Sugar: 2 g Fiber: 4 g Protein: 25 g

  1. KETO CHICKEN SHAWARMA SALAD

For the salad dressing:

3 Tablespoons of olive oil (45 ml)

1 Tablespoon of lemon juice (15 ml)

Salt and freshly ground black pepper

For the chicken pieces:

2 chicken breasts (approx. 200 g each), chopped into cubes

1 teaspoon of cumin powder (2 g)

1 teaspoon of paprika (2 g)

1 Tablespoon of onion powder (7 g)

1 Tablespoon of garlic powder (10 g)

1 teaspoon of Italian seasoning (1 g)

Pinch of cayenne pepper (optional)

Salt to taste

4 Tablespoons (60 ml) avocado oil, to cook chicken with

For the salad:

1 head of romaine lettuce, chopped

1/2 cucumber, sliced

1/4 red onion, finely sliced

Handful of fresh parsley, chopped

INSTRUCTIONS

1      To make the dressing, whisk the dressing ingredients together in a small bowl. In another bowl, add in all the dry ingredients for the chicken. Then place the chicken pieces into the bowl to cover with the spices.

2      In a frying pan, heat up the avocado oil and cook the chicken until tender. Alternatively, you can cook the chicken on skewers in the oven or on the grill. Make sure the chicken is properly cooked.

3      To make the salad, toss the salad ingredients with the salad dressing and place the cooked chicken pieces on top.

NUTRITION

  • Calories: 746 Sugar: 5 g Fat: 56 g Carbohydrates: 11 g Fiber: 3 g Protein: 50 g
  1. BASIL CHICKEN SAUTE:

INGREDIENTS

1 chicken breast (0.5 lb or 225 g), minced or chopped very small

2 cloves of garlic, minced or finely diced

1 chili pepper, diced (optional – omit for AIP)

1 cup (1 large bunch) basil leaves, finely chopped

2 Tablespoons (30 ml) water

1 Tablespoon (15 ml) gluten-free tamari sauce (use coconut aminos for AIP)

1 Tablespoon (15 ml) avocado oil or coconut oil to cook in

Salt to taste

INSTRUCTIONS

1      Add 1 Tablespoon of avocado or coconut oil into a large saucepan and add in the minced garlic. When the garlic has started to yellow, add in the optional diced chili.

2      Then add in the minced chicken.

3      Add in the water and cook until the chicken is cooked.

4      Add to the saucepan the tamari sauce and salt to taste.

5      Lastly, add in the basil leaves and mix it in. Serve with some Cauliflower White “Rice” for a delicious Asian dish that’s Paleo, Keto, and AIP.

NUTRITION

  • Serving Size: 1 Large Plate Sugar: 1 Fat: 10 Carbohydrates: 3 Fiber: 1 Protein: 30

EDITOR’S NOTE: For many more delicious, easy, and low cost recipes that will make you relish the Keto diet we recommend ‘The Essential Keto cook book’ as a very useful resource.

  1. KETO CHICKEN KORMA

INGREDIENTS

For the cauliflower rice

1/2 head of cauliflower (300 g), food processed into small pieces

2 Tablespoons of coconut oil (30 ml)

Sea salt, to taste

4 cardamom pods (or dash of ground cardamom)

For the chicken korma

2 teaspoons (4 g) sliced almonds

2 large chicken breasts (400 g), diced

1 teaspoon (5 g) sea salt, to rub on chicken

4 Tablespoons of coconut oil (60 ml)

1/2 medium onion (55 g), peeled and sliced

1 clove of garlic, peeled and diced

1 Tablespoon (5 g) curry powder

1/2 teaspoon (1 g) ground cinnamon

1 teaspoon (2 g) ground ginger

1/4 cup (60 ml) of water

1/2 cup of coconut cream (120 ml)

Stevia to taste

1 Tablespoon of fresh cilantro (or parsley) (1 g), finely chopped for garnish

INSTRUCTIONS

1      After food processing the cauliflower florets, place them in a pan with the coconut oil and cook over a moderate heat until slightly softened.

2      Toast the cardamom pods in a separate dry, hot pan until fragrant and add to the cooked cauliflower rice. Stir well to incorporate the flavor. Remove from the heat, season with salt and pepper and set aside to keep warm.

3      Toast the flaked almonds in a hot, dry pan until fragrant, then remove and set aside.

4      Season the diced chicken breast with sea salt and freshly ground black pepper.

5      Place the coconut oil in a pot and brown the chicken. Remove and set aside.

6      Cook the onions and garlic in the same pan over a low heat until they have softened. Add the curry powder, cinnamon and ginger and a ¼ cup of water.

7      Cook until the mixture has reduced completely, then return the chicken pieces to the pan, along with the coconut cream. Simmer until the coconut cream reduces and thickens. Stir in the stevia and serve the creamy chicken Korma over the warm cauliflower-cardamom rice.

8      Garnish with toasted flaked almonds and cilantro leaves.

NUTRITION

  • Calories: 800 Sugar: 4 g Fat: 60 g Carbohydrates: 13 g Fiber: 5 g Protein: 50 g
  1. CUMIN SPICED BEEF WRAPS:

INGREDIENTS

  • 1-2 tbsp coconut oil
  • 1/4 onion, diced small
  • 2/3 lb ground beef
  • 1 red bell pepper, diced small
  • 2 tbsp cilantro, chopped
  • 1 tsp ginger, minced
  • 4 cloves garlic, minced
  • 2 tsp cumin
  • Salt and pepper, to taste
  • 8 large cabbage leaves (savoy cabbage or Napa cabbage)

DIRECTIONS

  • Place 1-2 tbsp of coconut oil into a frying pan and sauté the onions, ground beef, and peppers on medium heat.
  • When the ground beef is cooked, add in the cilantro, ginger, garlic, cumin, salt, and pepper to taste.
  • Fill a large pot 3/4 full with water and bring to a boil.
  • Using tongs, blanch each cabbage leaf in the boiling water (put each leaf into the boiling water for 20 seconds). Then plunge each leaf into some cold water before draining and placing onto a plate.
  • Spoon the beef mixture onto each lettuce leaf and fold into a roll.
  1. GREEN BUTTERED EGGS:

INGREDIENTS

  • 2 tbs organic butter, preferably pastured
  • 1 tbs coconut oil
  • 2 garlic cloves, peeled and finely chopped
  • 1 tsp fresh thyme leaves
  • ½ cup fresh cilantro, chopped
  • ½ cup fresh parsley, chopped
  • 4 organic eggs (pastured is better)
  • ¼ tsp ground cumin
  • ¼ tsp ground cayenne
  • ½ tsp sea salt

INSTRUCTIONS

1      In a non stick skillet ( I use non toxic ceramic) melt the butter and the coconut oil, for about a minute.

2      Add the chopped garlic and cook on a low flame for about 3 minutes or until the garlic starts browning.

3      At this point add the thyme and brown for about 30 seconds to a minute longer, don’t the garlic burn!

4      Add the cilantro and parsley to the pan and cook on moderate flame for about 3 minutes, until starting to crisp.

5      Add the eggs to the pan, cracking them straight in, being careful not to break the yolk.

6      Now cover the pan with a lid and lower the heat to low.

7      Cook for about 4 to 6 minutes until the yolks are set but still soft inside.

8      If you like the yolks runny then cook only 3 to 4 minutes.

9      Serve immediately.

10    Can be accompanied by some breakfast sausage and easy grain free crackers.

  1. DAIRY FREE CREAM OF CHICKEN SOUP:

 INGREDIENTS

  • 2 cups (500 grams) cauliflower florets
  • 2/3 cup (157 mL) unsweetened original almond milk
  • 1 cup (250 mL) chicken broth
  • 1 teaspoon (5 mL) onion powder
  • 1/2 teaspoon (2.5 mL) grey sea salt
  • 1/4 teaspoon (1.23 mL) garlic powder
  • 1/4 teaspoon (1.23 mL) freshly ground black pepper
  • 1/8 teaspoon (0.61 mL) celery seed (optional)
  • 1/8 teaspoon (0.61 mL) dried thyme
  • 1/4 cup (30 grams) Collagen Protein Beef Gelatin
  • 1/4 cup (54 grams) finely diced cooked chicken thighs

INSTRUCTIONS

1      Place all ingredients but cooked chicken and gelatin in a small saucepan. Cover and bring to a boil over medium heat. Reduce heat to low and simmer for 7-8 minutes, until cauliflower is softened.

2      Remove from the heat. Using a ladle, add ½ cup or so of the hot liquid to a medium-sized bowl. Add gelatin, one scoop at a time. Whisk until dissolved, then add the next scoop.

3      Transfer the cauliflower mixture and gelatin mixture to your food processor, immersion blender or high-powered blender. Blend until totally smooth, about 2 minutes.

4      Transfer cauliflower and gelatin mixture back to saucepan.

5      Add cooked chicken to cauliflower and gelatin mixture. Cover and heat on low for 2-5 minutes, until thickened.

6      Serve immediately.

Nutrition facts:

            Calories: 198

Calories from Fat: 62

Total Fat: 6.9

Saturated Fat: 1.1 g

Cholesterol: 24> mg

Sodium: 672 mg

Carbs: 9.4 g

Dietary Fiber: 3.8 g

Net Carbs: 5.6 g

Sugars: 3.3 g

Protein: 26.4 g

  1. SAVOY CABBAGE WITH CREAM SAUCE:

INGREDIENTS

  • 1 cup bacon/ lardons, diced
  • 1 onion, chopped
  • 2 cups bone broth
  • 1 medium head Savoy cabbage, chopped finely (about 2lb)
  • ¼ tsp mace (Use nutmeg if you have reintroduced this successfully while on the AIP)
  • ½ can or 200ml coconut milk (scant 1 cup)
  • 1 bay leaf
  • Sea salt, to taste
  • 2 tbsp parsley flakes

INSTRUCTIONS

1     Prepare a parchment round by tracing around the inner pot on a piece of parchment paper and then cutting it out

2     Press ‘Saute’ and allow the inner pot to heat up

3     Once ‘Hot’ is displayed, fry the bacon and onions in the inner pot until the bacon is crisp and the onions are lightly browned and translucent

4     Add in the bone broth and scrape the bottom of the pot to remove any stuck browned bits

5     Stir in the cabbage and bay leaf

6     Cover with the parchment round and shut the lid, setting the sealing valve to ‘sealing’

7     Select ‘Manual’ and adjust the cooking time to 4 minutes

8     Once the Instant Pot beeps at the end of the cooking cycle, press ‘Keep warm/ cancel’ and release the pressure before uncovering and removing the parchment round

9     Press ‘Saute’, bring to a boil and add in the mace or nutmeg and coconut milk

10   Simmer for 5 minutes, then turn off the Instant Pot and stir in the parsley flakes before serving

EDITOR’S NOTE: For many more delicious, easy, and low cost recipes that will make you relish the Keto diet we recommend ‘The Essential Keto cook book’ as a very useful resource.

REFERENCES:

https://ketosummit.com/keto-salmon-curry-recipe-paleo

https://ketosummit.com/Keto-chicken-shawarma-salad-recipe

https://ketosummit.com/keto-chicken-recipes

https://peaceloveandlowcarb.com/cumin-spiced-beef-wraps/

http://www.provincialpaleo.com/savoy-cabbage-with-cream/

https://thenourishedcaveman.com/green-buttered-eggs/

https://www.healthfulpursuit.com/recipe/dairy-free-cream-of-chicken-soup/

http://lemonsandanchovies.com/2013/01/mushroom-tofu-lettuce-wraps/#.URPfylrIO3A

Posted on

Best KETO Snacks Recipes

Snacks are an all time favourite

You don’t need to miss them while you’re dieting. There are lots of ‘Keto friendly snacks’ that you can relish.

We’ve cited some recipes for you…

EDITOR’S NOTE: If you’re interested in knowing the Keto diet basics and easy meal plans for you keto regimen we recommend two very important resources that may help you: ‘The Keto Begining’ and ‘The Essential Keto Cookbook’.

  1. PIZZA CRACKERS:

INGREDIENTS

Crackers:

  • 1 cup (110 g) blanched finely ground almond flour
  • 1 large egg
  • ¼ teaspoon smoked sea salt or regular sea salt
  • ¼ teaspoon ground black pepper

Bacon Pizza Sauce:

  • 6 tablespoons bacon grease (from 12 oz/340 g of bacon)
  • 15 oz (425 g) sugar-free tomato sauce
  • 1 bunch of green onions, sliced
  • 6 paleo valley grass-fed beef sticks, sliced

INSTRUCTIONS

1      Preheat oven to 325°F (163°C).

2      To make the crackers, combine the almond flour, egg, salt, and pepper in a medium sized bowl. Knead with your hands to combine thoroughly. Transfer to an 8 by 8-inch (20cm) parchment paper line baking pan with the paper draped from all sides. Transfer to preheated oven and bake for 15 minutes, or until corners are just lightly golden.

3      Meanwhile, place the bacon grease, tomato sauce, and sliced green onions in a saucepan. Cook uncovered on medium for 10 minutes.

4      Once complete, lift the cooked cracker dough from the pan leaving on the parchment paper. Cut with a sharp knife.

5      Serve the almond flour crackers with sauce and top each with a slice of beef stick.

Calories: 413

Calories from Fat: 329

Total Fat: 36.6

Saturated Fat: 11.5 g

Cholesterol: 87> mg

Sodium: 345 mg

Carbs: 10 g

Dietary Fiber: 3.5 g

Net Carbs: 6.5 g

Sugars: 0.8 g

Protein: 9.8 g

  1. KETO PUMPKIN WAFFLES

INGREDIENTS

  • 100 g almond flour
  • 42 g coconut flour
  • 2-6 tablespoons Pyure * or maple syrup
  • 2 teaspoons homemade pumpkin pie spice
  • 1 1/2 teaspoons baking powder
  • 1/2 teaspoon baking soda
  • 1 teaspoon xanthan gum
  • 1/2 teaspoon kosher salt
  • 4 eggs
  • 27 g cream cheese
  • 60 g organic grass-fed butter or coconut oil melted
  • 1 teaspoon orange zest optional
  • 2 teaspoons vanilla extract
  • 2 teaspoons apple cider vinegar
  • 140 g canned pumpkin puree
  • 1-1/4 cup water **

TO SERVE

  • 1/2 batch cream cheese buttercream frosting optional (but highly recommended!

INSTRUCTIONS

1      Mix thoroughly together in a bowl the almond flour, coconut flour, Pyure (or sweetener of choice), pumpkin pie spice mix, baking powder, baking soda, xanthan gum and salt. Set Aside.

2      Add eggs, cream cheese, melted butter, orange zest (optional), vanilla extract, apple cider vinegar, pumpkin puree and water to a blender and process until smooth.

3      Add in flour mixture and process until thoroughly combined. The batter will be thick, rather than runny. Cover and let rest for 10 minutes. Preheat waffle iron.

4      Grease waffle iron and spoon in the batter. Close and cook on high for 10 to 12 minutes.

5      Note that the waffles are very tender to touch when just cooked, so you may need to tip the waffle iron to get these guys out.

6      (Optional) Make cream cheese buttercream frosting while waffles are cooking.

  1. KETO POPCORN

 INGREDIENTS

  • 1/2 cup (105 g) coconut oil
  • 1 1/4 lbs (570 g) pork belly, cut into 1 by 1/2 inch (2.5 by 1.25 cm) pieces
  • 1 teaspoon grey sea salt
  • 3/4 teaspoon five spice

Sticky sauce, optional

  • 1/3 cup (80 ml) chicken, beef, or pork stock
  • 1/4 cup (60 ml) avocado oil
  • 2 teaspoons sriracha
  • 1 tablespoon coconut aminos
  • 1 teaspoon erythritol
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon finely diced fresh ginger

INSTRUCTIONS

1      Place coconut oil in a large pan set to medium-high.

2      Toss the pork belly pieces in salt and five spice.

3      Once the coconut oil melts completely, add the pork belly pieces.

4      Cover with a splashguard and cook for 20 minutes, rotating halfway through.

5      Once complete, strain and reserve the fat for another day.

6      Meanwhile, combine all of the sticky sauce ingredients in a small saucepan. Set on medium-low.

7      Once boiling, keep going for 10 minutes. Whisking every 2 minutes.

8      Transfer the sauce to a small serving bowl and serve alongside the keto popcorn.

            Calories: 884

Total Fat: 64.6

Saturated Fat: 39.2 g

Cholesterol: 164> mg

Sodium: 2883 mg

Protein: 65.8 g

  1. LOW CARB ZUCCHINI NACHOS

Ingredients

Low-Carb Nacho Chips

  • 2 medium zucchini, sliced into thin rounds

Meat

  • 1/2 pound (225 g) regular ground beef
  • 1/2 tablespoon chili powder
  • 1/2 teaspoon finely ground gray sea salt
  • 1/2 teaspoon paprika
  • 1/2 teaspoon ground cumin
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon onion powder
  • 1/4 teaspoon crushed red pepper flakes
  • 1/4 teaspoon dried oregano leaves

MCT Guacamole

  • 1 avocado
  • 2 tablespoons Vital Proteins Collagen Peptides
  • 1 tablespoon MCT oil
  • 1 tablespoon apple cider vinegar
  • 1/2 teaspoon dried oregano
  • 1/4 teaspoon finely ground grey sea salt
  • pinch vitamin C crystals, optional

Toppings

  • 1/3 cup (38 g) shredded dairy-free cheese, optional
  • 3 tablespoons sliced black olives
  • 2 green onions, sliced

Instructions

1      Line a large plate with parchment paper, placing each of the zucchini disks onto the paper being sure to not overlap. You will have to cook the zucchini in batches.

2      Transfer the plate to the microwave and cook for 8 to 10 minutes on 50% power setting. You know the chips will be done with the edges curl and the middles get slightly golden. Once complete, remove the parchment paper from the microwave, flip over, and drop the chips onto a cooling rack. Repeat with remaining zucchini rounds.

3      Meanwhile, place all the meat ingredients into a large frying pan. Heat on medium, rotating frequently, until the meat is no longer pink.

4      Combine all of the MCT Guacamole ingredients together in a medium-sized bowl. Mash until combined.

5      Transfer chips to a clean plate. Top with cooked meat, cheese, olives, and sliced green onions. Serve alongside MCT guacamole.

Calories: 578

Total Fat: 38.6

Saturated Fat: 9.1 g

Cholesterol: 101> mg

Sodium: 835 mg

Carbs: 16.4 g

Dietary Fiber: 9.1 g

Net Carbs: 7.3 g

Sugars: 1.3 g

Protein: 43.7 g

  1. NO BAKE CHOCOLATE HAYSTACK COOKIES

Ingredients

1 cup (100 g) unsweetened shredded coconut

¼ cup (52 g) coconut oil, melted

⅓ cup (27 g) cacao powder

3 tablespoons erythritol, xylitol or monk fruit sweetener

2 tablespoons melted cacao butter

1 tablespoon cacao nibs

Instructions

1      Line a baking sheet with parchment paper or a silicon baking sheet.

2      Combine all of the ingredients in a large bowl and stir to coat.

3      Scoop the mixture with a spoon and shape into a biscuit-like shape and transfer to the prepared baking sheet.

4      Repeat with remaining mixture. Once complete, transfer to the freezer for 15 minutes.

5      Remove from the freezer and serve. Alternatively, keep on the counter in an airtight container for up to 3 days, or in the fridge for up to 2 weeks.

            Calories: 142

Calories from Fat: 130

Total Fat: 14.5

Saturated Fat: 11.6 g

Sodium: 3 mg

Carbs: 8.2 g

Dietary Fiber: 2 g

Net Carbs: 6.2 g

Protein: 1.1 g

  1. KETO GARLIC CHICKEN NUGGETS:

INGREDIENTS

2 chicken breasts, cut into cubes

1/2 cup coconut flour

1 egg

2 Tablespoons garlic powder

1 teaspoon salt (or to taste)

1/4-1/2 cup ghee (or coconut oil) for shallow frying

INSTRUCTIONS

1      Cube the chicken breasts if you haven’t done so already.

2      In a bowl, mix together the coconut flour, garlic powder, and salt. Taste the mixture to see if you’d like more salt.

3      In a separate bowl, whisk 1 egg to make the egg wash.

4      Place the ghee in a saucepan on medium heat (or use deep fryer).

5      Dip the cubed chicken in the egg wash and then drop into the coconut flour mixture to coat it with the “breading.”

6      Carefully place some of the “breaded” chicken cubes into the ghee and fry until golden (approx. 10 minutes). Make sure there’s only a single layer of chicken in the pan so that they can all cook in the oil. Turn the chicken pieces to make sure they get cooked uniformly. Depending on the size of the pan, you might need to do this step in batches.

7      Place the cooked chicken pieces onto paper towels to soak up any excess oil.

  1. COCONUT MACADAMIA BARS

INGREDIENTS

  • 60 grams macadamia nuts
  • 1/2 cup almond butter
  • 1/4 cup coconut oil
  • 6 tablespoons unsweetened shredded coconut
  • 20 drops Sweetleaf stevia drops

INSTRUCTIONS

1     Crush the macadamia nuts a food processor or by hand.

2     Combine the almond butter, coconut oil and shredded coconut in a mixing bowl. Add the macadamia nuts and stevia drops.

3     Mix thoroughly and pour the batter into a 9×9 parchment paper lined baking dish.

4     Refrigerate overnight, slice and enjoy. (see note)

Recipe Notes

For crunchier bars, store the bars in the freezer. (4g net carbs)

  1. HAM AND SPINACH MINI QUICHES

INGREDIENTS

3 eggs, whisked

4 slices of ham, diced

3/4 cup of spinach, chopped

1/4 cup leek, chopped

1/4 cup coconut milk

1/2 teaspoon baking powder

Salt and pepper to taste

INSTRUCTIONS

1      Preheat oven to 350F.

2      Mix together the whisked eggs, diced ham, chopped spinach, chopped leek, coconut milk, baking powder, and salt and pepper in a large mixing bowl.

3      Pour the mixture into 4 small mini quiche or tart pans.

4      Bake in oven for 15 minutes.

5      Check that the middle of the quiches is done by seeing if a cocktail stick comes out clean.

6      Serve for a nutritious and delicious breakfast or take with you for a quick snack.

NUTRITION

  • Serving Size: 2 mini quiches Calories: 210 Sugar: 1 g Fat: 13 g Carbohydrates: 3 g Fiber: 1 g Protein: 20 g

EDITOR’S NOTE: For many more delicious, easy, and low cost recipes that will make you relish the Keto diet we recommend ‘The Essential Keto cook book’ as a very useful resource.

REFERENCES:

https://www.healthfulpursuit.com/recipe/pizza-crackers/

https://www.gnom-gnom.com/keto-pumpkin-waffles/

https://www.healthfulpursuit.com/recipe/keto-popcorn/

https://www.healthfulpursuit.com/recipe/low-carb-zucchini-nachos/

https://www.healthfulpursuit.com/recipe/no-bake-chocolate-haystack-cookies/

https://lowcarbyum.com/coconut-macadamia-bars-breakfast-five/

https://paleoflourish.com/ham-spinach-mini-quiche-paleo-keto

Posted on

Best KETO Breakfast Options, Ideas and Recipes

  1. KETO COCONUT PANCAKES:

INGREDIENTS

4 medium eggs, whisked

1/2 cup of coconut flour (56 g)

1 cup of coconut milk (240 ml)

2 teaspoons of vanilla extract (10 ml)

1 teaspoon of baking soda (4 g)

Stevia, to taste

4 Tablespoons of coconut oil (60 ml), to cook with

Ghee, to enjoy with

INSTRUCTIONS

1      Mix the eggs, coconut flour, coconut milk, vanilla, baking soda, and stevia. Mix well.

2      To cook these pancakes, you can use a griddle or a frying pan. Put the coconut oil into the pan to grease it and put the pan on low heat.

3      Ladle some of the batter into the pan (to form a 3-inch diameter circle). The pancake should be thick so don’t try to make the batter spread out. If you’re using a large enough frying pan, you can cook 3 or 4 pancakes at the same time.

4      Cook for 2 minutes and then flip. Continue cooking and flipping until both sides are brown.

5      The pancakes are a bit dry by themselves, so enjoy them with some ghee or some berries.

NUTRITION

  • Calories: 337 Sugar: 2 g Fat: 30 g Carbohydrates: 7 g Fiber: 5 g Protein: 9 g
  1. KETO BLUEBERRY MUFFINS

INGREDIENTS

1.5 cups (180 g) almond flour

1/4 cup (60 ml) ghee, melted

2 eggs, whisked

Approx. 24 blueberries (1/2 cup)

1 Tablespoon (15 ml) vanilla extract

Stevia, to taste

1/2 teaspoon (4 g) baking soda

Dash of salt

INSTRUCTIONS

1      Preheat oven to 350 F (175 C).

2      Melt the ghee in a mixing bowl. Add in the almond flour, eggs, vanilla extract, stevia, baking soda, and salt. Mix everything together well.

3      Break up the blueberries gently – poke a sharp knife to burst the skin. Stir in the blueberries into the mixture.

4      Save 12 blueberries to put on top near the end.

5      Line a muffin pan with muffin liners or grease it with coconut oil or ghee. Spoon the mixture into the muffin pan (to around 3/4 full). Place 2 blueberries at the top of each muffin.

6      Bake for 18-20 minutes until a toothpick comes out clean when you insert it into a muffin.

NUTRITION

  • Calories: 240 Sugar: 2 g Fat: 22 g Carbohydrates: 6 g Fiber: 3 g Protein: 7 g
  1. LOW CARB CINNAMON SUGAR MUFFINS

INGREDIENTS:

Muffins:

  • 2 cups (220 g) blanched finely ground almond flour
  • 2/3 cup (130 g) monk fruit or erythritol
  • 4 teaspoons baking powder
  • 4 teaspoons ground cinnamon
  • 1/2 teaspoon sea salt
  • 4 large eggs
  • 1/2 cup (120 ml) melted coconut oil
  • 1/2 cup (120 ml) non-dairy milk
  • 2 teaspoons vanilla extract
  • 2/3 cup (100 g)  Hemp Hearts (seeds)

Cinnamon Sugar Topping:

  • 2 tablespoons melted coconut oil
  • 1/4 cup monk fruit or erythritol
  • 2 teaspoons ground cinnamon

INSTRUCTIONS:

1      Preheat oven to 350°F (177°C) and place 12 muffin liners in a 12-count muffin tin.

2      Place almond flour, erythritol, baking powder, cinnamon, and sea salt in a large bowl. Mix until combined.

3      In a separate smaller bowl, whisk eggs, melted coconut oil, milk, and vanilla extract. Then, add the egg mixture to the almond flour mixture and stir until fully combined. Then, fold in the hemp hearts.

4      Divide the batter between the prepared muffin tins and transfer to the preheated oven. Bake for 15 to 18 minutes, until the tops are golden.

5      Meanwhile, prepare the cinnamon sugar topping by placing the coconut oil in a small dish and combine the erythritol and ground cinnamon in a small bowl. Once the muffins are done, one muffin at a time, brush the top with coconut oil before placing it overtop of the cinnamon sugar bowl and sprinkling it with the cinnamon sugar. Lightly shake of excess and repeat with remaining muffins. Store in a sealed container in the fridge for up to a week, or in the freezer for up to a month.

Calories: 287

Calories from Fat: 233

Total Fat: 25.9

Saturated Fat: 12 g

Cholesterol: 62> mg

Sodium: 110 mg

Carbs: 7 g

Dietary Fiber: 3.2 g

Net Carbs: 3.8 g

Protein: 5 g

  1. LOW CARB CHOCOLATE BROWNIES/ KETO BROWNIES

INGRDIENTS:

  • 110 g butter softened
  • 4 tbsp granulated stevia or sweetener of choice, to taste
  • 45 g cocoa powder unsweetened
  • 2 eggs – medium
  • 1 tsp vanilla
  • 50 g desiccated/shredded coconut unsweetened
  • 50 g almond meal/flour
  • 1/2 tsp baking powder
  • 50 g berries of choice

INSTRUCTIONS:

1      Mix the butter and sweetener together until pale.
2      Add all the other ingredients except the berries. Mix well.

3      Fold in the berries and pour the brownie mixture into a lined 20cm/8 inch square baking dish.

4      Bake at 180C/350F for 15-20 minutes or until the centre is cooked.

5      Makes 12 pieces.

  1. KETO MILKSHAKE:

INGREDIENTS:

  • 2 cups (475 ml) lite coconut milk, unsweetened OR 13.5 fl. oz (400 ml) full-fat coconut milk and ½ cup (120 ml) water
  • Flesh from 1 small (85 grams) Hass avocado
  • 1 scoop (2 tablespoons/25 g) Collagen protein
  • 2 tablespoons cacao powder
  • 2 tablespoons MCT oil
  • 2 ice cubes
  • 1 large egg yolk, optional
  • 6 to 8 drops of liquid stevia or 2 teaspoons confectioners’-style erythritol
  • Pinch of finely ground Himalayan rock salt, optional60.36

INSTRUCTIONS:

1      Place all ingredients in the jug of a blender. Blend on low, slowing increasing blending speed until you reach high-speed. Stay at this speed for 30 seconds, until the ice crushes and the mixture becomes smooth.

2      Transfer to glass and enjoy!

Calories: 663

Calories from Fat: 543

Total Fat: 60.3

Cholesterol: 210> mg

Sodium: 290 mg

Carbs: 18.9 g

Dietary Fiber: 8.7 g

Net Carbs: 10.2 g

Sugars: 3.5 g

Protein: 26.3 g

  1. KETO GRANOLA

INGREDIENTS

10 whole almonds

10 cashews

3 brazil nuts

1/4 cup pumpkin seeds

1 teaspoon chia seeds

1 Tablespoon cacao nibs

1 Tablespoon coconut flakes

INSTRUCTIONS

1      Mix together all the ingredients.

Net Carbs: 9 g per serving

  1. KETO TOAST/ BREAD

INGREDIENTS

1/3 cup (35 g) almond flour

1/2 teaspoon (1 g) baking powder

1/8 teaspoon (1 g) salt

1 egg, whisked

2.5 Tablespoons (37 ml) ghee, melted

INSTRUCTIONS

1      Preheat oven to 400 F (200 C).

2      Place all the bread ingredients into a mug and mix well.

3      Place the mug into the microwave and microwave on high for 90 seconds.

4      Let the bread cool for a few minutes and then pop out of the mug and slice into 4 slices.

5      Place the slices onto a baking tray and toast in the oven for 4 minutes.

6      Enjoy with some additional ghee.

NUTRITION

  • Calories: 270 Sugar: 1 g Fat: 27 g Carbohydrates: 3 g Fiber: 2 g Protein: 6 g
  1. FLOURLESS KETO MUG CAKE

INGREDIENTS

VERSION 1: SPONGY CAKE

Dry Ingredients

  • 2 tablespoons cacao powder
  • ½ teaspoon ground cinnamon
  • ¼ teaspoon baking powder

Wet Ingredients

  • 1 egg
  • ¼ cup blanched smooth almond butter
  • 2 tablespoons strongly-brewed Chai/Tea
  • 1 teaspoon corn-free, xylitol
  • 4 drops alcohol-free stevia

VERSION 2: FUDGY CAKE

Dry Ingredients

  • ¼ cup finely ground blanched almond flour
  • 2 tablespoons cacao powder
  • ¼ teaspoon baking powder
  • ½ teaspoon ground cinnamon

Wet Ingredients

  • 1 egg
  • 2 tablespoon avocado oil
  • 2 tablespoons strongly-brewed Chai/Tea
  • 1 teaspoon corn-free, xylitol
  • 4 drops alcohol-free stevia

INSTRUCTIONS

1      Regardless of what version you choose to make, the steps are the same.

2      Add dry ingredients to a small bowl, combine. Add wet ingredients to a separate bowl, whisk.

3      Add dry to wet, stir to combine. Drop batter into an non-stick silicone cup or a lightly-oiled mug. Microwave on high for 1.5 minutes.

4      Eat from the mug, or; if using a Epicure non-stick silicone cup, flip over onto a plate.

5      Option to melt a square of chocolate and drizzle overtop.

NOTE: You can skip xylitol if you are not adapted to its consumption.

  1. KETO GINGER COCONUT COOKIES

INGREDIENTS

2/3 cup (79 g) almond flour

1/4 cup (28 g) coconut flour

2 Tablespoons (10 g) coconut flakes

1 large egg, whisked

3 Tablespoons (45 ml) ghee, melted

Stevia, to taste (or erythritol)

1 teaspoon (5 ml) vanilla extract

1 Tablespoon (6 g) ginger powder

1 teaspoon cinnamon (optional)

Dash of nutmeg and cloves (optional)

Pinch of (1 g) baking soda

INSTRUCTIONS

1      Preheat oven to 350 F (175 C).

2      Combine all the ingredients in a mixing bowl to form a dough.

3      If you have time, place the dough in the fridge for 15-20 minutes to chill.

4      Then using a cookie cutter, form small cookies.

5      Place on a baking tray and bake for 15-20 minutes until they are just slightly browned on top.

6      Remove from oven and place on a cooling rack. They get harder after cooling.

NUTRITION

  • Serving Size: 2 cookies Calories: 237 Sugar: 1 g Fat: 21 g Carbohydrates: 7 g Fiber: 5 g Protein: 6 g
  1. KETO COFFEE (traditional black coffee)

INGREDIENTS

1 cup (240 ml) black coffee

1/2 teaspoon (2 ml) MCT oil (add more once you know you can handle it!)

1 Tablespoon (15 ml) ghee

INSTRUCTIONS

1      Blend really well.

NUTRITION

  • Calories: 143 Fat: 17 g Protein: 0 g

EDITOR’S NOTE: For many more delicious, easy, and low cost recipes that will make you relish the Keto diet we recommend ‘The Essential Keto cook book’ as a very useful resource.

References:

https://ketosummit.com/keto-recipes

https://ketosummit.com/keto-blueberry-muffins-recipe

https://www.healthfulpursuit.com/recipe/low-carb-cinnamon-sugar-muffins/

https://ketosummit.com/keto-ginger-coconut-cookies

https://www.healthfulpursuit.com/2015/04/no-sugar-flourless-chocolate-chai-mug-cake/

https://ketosummit.com/quick-keto-toast-recipe

https://ketosummit.com/easy-nut-seed-keto-granola-recipe-paleo-gf-sugarfree

https://www.healthfulpursuit.com/recipe/rocket-fuel-keto-milkshake/

https://www.ditchthecarbs.com/low-carb-chocolate-berry-brownie/

Posted on

Best KETO Chicken Recipes

  1. KETO SESAME CHICKEN WINGS:

 INGREDIENTS

Marinade

  • 5 tablespoons Sesame Seed Oil
  • 2 tablespoons coconut aminos
  • 1 teaspoon balsamic vinegar
  • 1 small garlic clove, minced
  • 1-inch (2.5 cm) fresh ginger root, minced
  • 1/4 teaspoon finely ground grey sea salt
  • pinch ground cayenne pepper
  • 1 lb (455 grams) chicken wings

Optional Tahini Dip

  • 1/4 cup water
  • 2 tablespoons tahini/sesame paste

Toppings

  • 1/4 cup diced green onions
  • 1 teaspoon sesame seeds

INSTRUCTIONS

1      Place 3 tablespoons of the sesame oil, coconut aminos, vinegar, garlic, ginger, salt and cayenne pepper in a large container with a lid, and whisk to combine. Add chicken wings and seal with the lid. Set on the counter for 3 hours, or in the fridge overnight.

2      Preheat oven to 400°F (205°C) and set out your large cast iron pan, or line a baking sheet with parchment paper.

3      Reserving the marinade, place the chicken wings meaty side up on the prepared sheet. Drizzle with 1 tablespoon of sesame oil and transfer to the preheated oven. Cook the chicken wings for 30 to 35 minutes, or until tops are golden.

4      To prepare the tahini dip, 5 minutes before the wings are ready, transfer the reserved marinade to a small saucepan and add water, tahini, and the remaining 1 tablespoon of sesame oil. Cook on medium-low heat, whisking continually for 5 minutes, or until it has simmered for a minimum of 3 minutes.

5      Remove from the oven and transfer to a clean plate. Sprinkle the chicken wings with green onions and sesame seeds, and serve alongside the tahini sauce.

Nutrition Information Per Serving

Calories: 450

Calories from Fat: 357

Total Fat: 39.6

Saturated Fat: 7.8 g

Cholesterol: 81> mg

Sodium: 333 mg

Carbs: 3.8 g

Dietary Fiber: 1.3 g

Net Carbs: 2.5 g

Protein: 21.3 g

  1. KETO CHICKEN MUSHROOM AND KALE CASSEROLE:

INGREDIENTS

4 Tablespoons of avocado oil (30 ml), to cook with

8 chicken thighs (with skin on) (1.2 kg)

1 medium onion (110 g), peeled and thinly sliced

3 cloves of garlic (9 g), peeled and chopped

2 Tablespoons of fresh rosemary (6 g), chopped

30 white button mushrooms (300 g), halved

2 oz of kale (56 g)

Salt and freshly ground black pepper

Additional rosemary sprigs for garnish (optional)

INSTRUCTIONS

1      Preheat the oven to 350°F (180°C).

2      Add avocado oil to a frying pan and brown the chicken thighs skin-side down until golden and crispy, then turn the thighs over and cook the other side for a minute or two.

3      The chicken isn’t cooked right now, but they’ll be finished off in the oven.  Carefully remove from the frying pan and put into a roasting dish.

4      Using the leftover oil in the pan, cook the sliced onions, garlic and rosemary and cook over a low-moderate heat to soften the onions completely. Turn the heat up and keep cooking the onions for a few more minutes until they become jammy. Add the mushrooms to the frying pan for a few minutes.

5      Spoon the mushrooms and jammy onions into the roasting tray around the chicken pieces and place the dish in the oven for 20 minutes.

6      In the meantime, toss the kale in some more olive oil.

7      After 20 minutes, increase the oven temperature to 400 F (200 C) and remove the tray from the oven while it heats. Scatter the oiled kale in and around the dish, then return the dish to the oven for an additional 5 minutes.

8      Season with salt and freshly ground black pepper, as well as additional rosemary sprigs, then serve to the table for everyone to help themselves.

NUTRITION

  • Calories: 553 Sugar: 3 g Fat: 42 g Carbohydrates: 7 g Fiber: 2 g Protein: 35 g
  1. KETO CHICKEN CAULIFLOWER CASSEROLE:

INGREDIENTS

2 chicken breasts (400 g), diced

1 head of cauliflower (600 g), broken into small florets

1 head of broccoli (450 g), broken into small florets

1/2 medium onion (55 g), diced

3 Tablespoons of fresh thyme (9 g), chopped

2 Tablespoons of fresh parsley (2 g), chopped

1 Tablespoon of garlic powder (10 g)

4 white button mushrooms (40 g), sliced

1 cup of coconut cream (240 ml)

2 Tablespoons of ghee (30 ml), melted

4 Tablespoons of coconut oil (60 ml) to cook chicken in

Salt and pepper, to taste

INSTRUCTIONS

1      Preheat oven to 350 F (175 C).

2      Cook the chicken breast in the coconut oil in a frying pan. Season with salt.

3      Add everything to a large baking pan (place the ghee/butter at the bottom).

4      Cook uncovered for 1 hour.

NUTRITION

  • Calories: 389 Sugar: 5 g Fat: 29 g Carbohydrates: 14 g Fiber: 5 g Protein: 20 g
  1. SLOW COOKER PAPRIKA CHICKEN:

INGREDIENTS

  • 1 free range whole chicken
  • 1 tbsp olive oil
  • 1 tbsp dried paprika
  • 1 tbsp curry powder
  • 1 tsp dried turmeric
  • 1 tsp salt

INSTRUCTIONS

1      Mix the spices, oil and salt in a small cup.

2      Oil the inside of the slow cooker, place the whole chicken inside.

3      Pat the chicken dry with kitchen paper. This allows the spice mixture to stick to the chicken.

4      Spoon the spice mixture all over the whole chicken.

5      Turn the slow cooker on to LOW for 6-8 hours of HIGH for 4-6 hours. All slow cookers vary, so please check the instructions that come with your slow cooker.

6      Always test the chicken at its thickest part to confirm it is thoroughly cooked. I push a skewer into the breast and drumstick, to make sure the liquid that drains off is clear.

  1. EASY CHICKEN SALAD

INGREDIENTS

1.5 lb chicken breast

3 ribs celery, diced

1/2 cup mayo

2 tsp brown mustard

1/2 tsp pink Himalayan salt

2 tbsp fresh dill, chopped

1/4 cup chopped pecans

INSTRUCTIONS

  • Preheat oven to 450 degrees and line baking sheet with parchment paper.
  • Bake chicken breast until cooked throughout, about 15 minutes.
  • Remove chicken from oven and allow to cool. After completely cooled, cut chicken into bite-sized pieces.
  • In a large bowl, add chicken, celery, mayo, brown mustard, and salt. Toss until chicken is fully coated and ingredients are well-combined.
  • Cover bowl with lid or plastic wrap and refrigerate until chilled, about 1-2 hours.
  • When ready to serve, add fresh dill and chopped pecans and lightly toss. Serve chilled and enjoy!

NUTRITIONAL FACTS: calories 279, protein 24.8g, fat 19.4 g

EDITOR’S NOTE: For many more delicious, easy, and low cost recipes that will make you relish the Keto diet we recommend ‘The Essential Keto cook book’ as a very useful resource.

  1. CREAMY TOMATO BASIL CHICKEN PASTA:

INGREDIENTS
• 2 chicken breasts, cubed
• 2 Tablespoons ghee or coconut oil to cook in
• 1 can diced tomatoes (14 oz or 400g)
• 1⁄2 cup basil, chopped
• 1⁄4 cup coconut milk
• 6 cloves garlic, minced
• Salt to taste
• 1 zucchini, shredded or spiralized (for the pasta) or spaghetti squash

INSTRUCTIONS

  1. Saute the diced chicken in the ghee or coconut oil until cooked and slightly browned.
  2. Add in the can of diced tomatoes and add in salt to taste. Place on a simmer and cook the liquid down.
  3. In the meantime, prepare the pasta. If using zucchinis, shred them in the food
    processor or use a julienne peeler or a spiralizer. If using spaghetti squash, chop it in half, remove the seeds, cover lightly with some coconut oil and microwave each half for 7 minutes.
  4. Add the basil, garlic and coconut milk to the chicken and cook for a few minutes longer.
  5. Place half of the pasta into each bowl and top with the creamy tomato basil chicken.

NUTRITION INFORMATION
Calories: 540 Fat: 27 g Carbohydrates: 15 g Sugar: 8 g Fiber: 4 g Protein: 59 g

  1. KETO CHICKEN SHAWARMA SALAD

For the salad dressing:

3 Tablespoons of olive oil (45 ml)

1 Tablespoon of lemon juice (15 ml)

Salt and freshly ground black pepper

For the chicken pieces:

2 chicken breasts (approx. 200 g each), chopped into cubes

1 teaspoon of cumin powder (2 g)

1 teaspoon of paprika (2 g)

1 Tablespoon of onion powder (7 g)

1 Tablespoon of garlic powder (10 g)

1 teaspoon of Italian seasoning (1 g)

Pinch of cayenne pepper (optional)

Salt to taste

4 Tablespoons (60 ml) avocado oil, to cook chicken with

For the salad:

1 head of romaine lettuce, chopped

1/2 cucumber, sliced

1/4 red onion, finely sliced

Handful of fresh parsley, chopped

INSTRUCTIONS

1      To make the dressing, whisk the dressing ingredients together in a small bowl. In another bowl, add in all the dry ingredients for the chicken. Then place the chicken pieces into the bowl to cover with the spices.

2      In a frying pan, heat up the avocado oil and cook the chicken until tender. Alternatively, you can cook the chicken on skewers in the oven or on the grill. Make sure the chicken is properly cooked.

3      To make the salad, toss the salad ingredients with the salad dressing and place the cooked chicken pieces on top.

NUTRITION

  • Calories: 746 Sugar: 5 g Fat: 56 g Carbohydrates: 11 g Fiber: 3 g Protein: 50 g
  1. KETO CHICKEN KORMA

INGREDIENTS

For the cauliflower rice

1/2 head of cauliflower (300 g), food processed into small pieces

2 Tablespoons of coconut oil (30 ml)

Sea salt, to taste

4 cardamom pods (or dash of ground cardamom)

For the chicken korma

2 teaspoons (4 g) sliced almonds

2 large chicken breasts (400 g), diced

1 teaspoon (5 g) sea salt, to rub on chicken

4 Tablespoons of coconut oil (60 ml)

1/2 medium onion (55 g), peeled and sliced

1 clove of garlic, peeled and diced

1 Tablespoon (5 g) curry powder

1/2 teaspoon (1 g) ground cinnamon

1 teaspoon (2 g) ground ginger

1/4 cup (60 ml) of water

1/2 cup of coconut cream (120 ml)

Stevia to taste

1 Tablespoon of fresh cilantro (or parsley) (1 g), finely chopped for garnish

INSTRUCTIONS

1      After food processing the cauliflower florets, place them in a pan with the coconut oil and cook over a moderate heat until slightly softened.

2      Toast the cardamom pods in a separate dry, hot pan until fragrant and add to the cooked cauliflower rice. Stir well to incorporate the flavor. Remove from the heat, season with salt and pepper and set aside to keep warm.

3      Toast the flaked almonds in a hot, dry pan until fragrant, then remove and set aside.

4      Season the diced chicken breast with sea salt and freshly ground black pepper.

5      Place the coconut oil in a pot and brown the chicken. Remove and set aside.

6      Cook the onions and garlic in the same pan over a low heat until they have softened. Add the curry powder, cinnamon and ginger and a ¼ cup of water.

7      Cook until the mixture has reduced completely, then return the chicken pieces to the pan, along with the coconut cream. Simmer until the coconut cream reduces and thickens. Stir in the stevia and serve the creamy chicken Korma over the warm cauliflower-cardamom rice.

8      Garnish with toasted flaked almonds and cilantro leaves.

NUTRITION

  • Calories: 800 Sugar: 4 g Fat: 60 g Carbohydrates: 13 g Fiber: 5 g Protein: 50 g
  1. BASIL CHICKEN SAUTE:

INGREDIENTS

1 chicken breast (0.5 lb or 225 g), minced or chopped very small

2 cloves of garlic, minced or finely diced

1 chili pepper, diced (optional – omit for AIP)

1 cup (1 large bunch) basil leaves, finely chopped

2 Tablespoons (30 ml) water

1 Tablespoon (15 ml) gluten-free tamari sauce (use coconut aminos for AIP)

1 Tablespoon (15 ml) avocado oil or coconut oil to cook in

Salt to taste

INSTRUCTIONS

1      Add 1 Tablespoon of avocado or coconut oil into a large saucepan and add in the minced garlic. When the garlic has started to yellow, add in the optional diced chili.

2      Then add in the minced chicken.

3      Add in the water and cook until the chicken is cooked.

4      Add to the saucepan the tamari sauce and salt to taste.

5      Lastly, add in the basil leaves and mix it in. Serve with some Cauliflower White “Rice” for a delicious Asian dish that’s Paleo, Keto, and AIP.

NUTRITION

  • Serving Size: 1 Large Plate Sugar: 1 Fat: 10 Carbohydrates: 3 Fiber: 1 Protein: 30
  1. KETO GARLIC CHICKEN NUGGETS:

INGREDIENTS

2 chicken breasts, cut into cubes

1/2 cup coconut flour

1 egg

2 Tablespoons garlic powder

1 teaspoon salt (or to taste)

1/4-1/2 cup ghee (or coconut oil) for shallow frying

INSTRUCTIONS

1      Cube the chicken breasts if you haven’t done so already.

2      In a bowl, mix together the coconut flour, garlic powder, and salt. Taste the mixture to see if you’d like more salt.

3      In a separate bowl, whisk 1 egg to make the egg wash.

4      Place the ghee in a saucepan on medium heat (or use deep fryer).

5      Dip the cubed chicken in the egg wash and then drop into the coconut flour mixture to coat it with the “breading.”

6      Carefully place some of the “breaded” chicken cubes into the ghee and fry until golden (approx. 10 minutes). Make sure there’s only a single layer of chicken in the pan so that they can all cook in the oil. Turn the chicken pieces to make sure they get cooked uniformly. Depending on the size of the pan, you might need to do this step in batches.

7      Place the cooked chicken pieces onto paper towels to soak up any excess oil.

EDITOR’S NOTE: For many more delicious, easy, and low cost recipes that will make you relish the Keto diet we recommend ‘The Essential Keto cook book’ as a very useful resource.

References:

https://www.ditchthecarbs.com

https://www.healthfulpursuit.com/recipe-search/?fwp_key_ingredients=chicken-turkey-recipes

https://ketosummit.com/keto-chicken-recipes

Posted on

What Carb Blockers to take on Keto diet?

Editor’s note: – If you are interested in ketosis, and following ketogenic diet plans, we recommend two very useful resources – Perfect Keto, a natural supplement to get you into the state of Ketosis as quickly and effectively as possible, and The Essential Keto Cookbook, a great way to kickstart your Keto journey.

A Carb Blocker is a special kind of diet pill that interferes with the digestion of carbohydrates.

Allowing you to eat as many Carbs as they wish, without getting the consequences that come with it and while shedding pound after pound. This way you can indulge in all of their favourite foods that you couldn’t otherwise because of the consequences that follow after consuming Carbs.

Carb blockers are actually novel weight loss product which enable weight loss by blocking fats from building up. It will be best for those who are serious in losing weight but just couldn’t stop their much loved cravings.

Have you ever thought that depending on pills could lead to long term and sustained weight loss. Or if the most popular diet these days ‘The Keto diet’ will be able to eliminate their need?

Let’s find out..

How do carb blockers work?

 They work well by neutralizing the function of the enzyme alpha amylase. Alpha amylase is an enzyme contained in the digestive system who’s role is to metabolise carbohydrates and break them down into glucose.

Carbohydrate blockers target this enzyme, preventing it from working. Without glucose being available to be turned into fat, it becomes very difficult to put on weight from overindulging with carbs.

With this blockage, less sugar is actually absorbed into the bloodstream and much less are distributed to all cells. Thus, much of the cabohydrates you take in don’t have to be burned or become fat deposits for future use – hence, weight gain does not become a problem.

The fate of carbohydrates!

The carbohydrates that have been prevented from being absorbed are simply passed through the body undigested. Blood sugar levels rise immediately after a meal, and carbohydrates can cause a large spike in blood sugar levels.

By preventing some carbs from releasing their sugars into the blood stream. Carb blockers should help with hunger pangs too.

Who should take a carb blocker?

Some people struggle with a sweet tooth, craving sweets and cakes. If you snack on sugary foods a carb blocker may not be the best option because they do not prevent the absorption of sugars. They only prevent these sugars from being released by carbohydrates in the first place.

On the other hand, if you crave carb heavy foods such as bread and pasta a carb blocker may be the best choice.

Which one to choose?

There are a lot of frauds on the market today that will tell you that there product is a sure Carb Blocker, but the best Carb Blocker will contain Phase 2.

When taking a Carb Blocker containing Phase 2, one can indulge in Starchy Carbohydrate food without gaining weight. The way it works is that Phase 2 is made from the White Kidney Bean extract which is widely known to block the absorption of starch by the small intestine.

Some brands contain wheat extract, fish, soy and other ingredients that are common allergy causing substances. Wile buying carb blockers, take the time to read the label. Check all the ingredients and find if any warnings or precautions are given. If you’re allergic to any of the ingredients search for the one which might not cause any problems though you might not know it completely until you use it.

Research says they are effective, but their long term usage and safety is still questionable.

Do carb blockers have side effects?

Two issues arise from taking carbohydrate blockers.

The first being that you cannot ensure 100% of the carbs you eat remain undigested. This is because the lower digestive tracts contain many other enzymes that can break down carbs into their constituent parts.

The second is that a potential side effect of gas can occur, although this tends to settle down over time.

Not all carb blockers are created equal, all of them differ in their claims for restricting carbohydrates of your diet. How true are these claims no one knows.

Find the solution in diet itself!

For how long can you sustain on a pill that claims to block carbs?

Taking such pills for long periods of time can pose serious health concerns.

The real solution is found when you go deep down and address the root cause, and that’s careless eating habits.

Stop searching for the best weight loss pills in the market for you might get trapped into something that is absolutely vain or may be dangerous too. Change your food habits and avoid all risks.

We recommend the ‘KETOGENIC DIET’ as an effective and proven weight loss plan that will work wonders for you like no pill can!

Its efficacy and multiple benefits that it brings along are proven and well documented in research.

What is this diet all about?

A ketogenic diet, involves very high consumption of fats and proteins and very little to no carbs. This causes your body to switch to fat as the primary source of energy.

The Science Behind Losing fat, on KETO DIET:

  • To get your body into a ketogenic state you must eat a high fat diet and low protein with NO carbs or hardly any. The ratio should be around 80% fat and 20% protein. This will the guideline for the first 2 days.
  • Once in a ketogenic state you will have to increase protein intake and lower fat, ratio will be around 65% fat, 30% protein and 5% carbs.
  • Protein is increased to spare muscle tissue. When your body intakes carbohydrates it causes an insulin spike which means the pancreas releases insulin ( helps store glycogen, amino acids and excess calories as fat ) so common sense tells us that if we eliminate carbs then the insulin will not store excess calories as fat. Perfect.
  • Now your body has no carbs as a energy source your body must find a new source and that’s fat.This works out perfectly if you want to lose body fat.
  • The body will break down the body fat and use it as energy instead of carbs. This state is called ketosis. This is the state you want your body to be in, makes perfect sense if you want to lose body fat while maintaining muscle.

What happens after I eat so much fat?

The fats travel through the blood circulation to reach the liver where they are processed into ketone bodies. The ketone bodies then circulate back into the blood stream and are picked up by the muscle and other tissues to fuel your body’s metabolism.

In a person without diabetes, ketone production is the body’s normal adaptation to starvation. Blood sugar levels never get too high, because the production is regulated by just the right balance of insulin, glucagon and other hormones.

KETO is not limited to weight loss only! It comes with a bundle of benefits that are linked to no other except this diet.

Editor’s note: – If you are interested in ketosis, and following ketogenic diet plans, we recommend two very useful resources – Perfect Keto, a natural supplement to get you into the state of Ketosis as quickly and effectively as possible, and The Essential Keto Cookbook, a great way to kickstart your Keto journey.

References:

https://ezinearticles.com/?Carb-Blocker-Diet-Pills—Do-Phase-2-Carb-Blockers-Help-Lose-Weight?&id=2914059

https://ezinearticles.com/?Carb-Blocker-Reviews—Do-Carb-Blockers-Really-Work?&id=1123878

https://ezinearticles.com/?Carb-Blocker—The-Way-to-Lose-Weight-While-Still-Indulging-in-Your-Favorites&id=3863685

https://ezinearticles.com/?How-Do-Carb-Blockers-Work?&id=4991630

https://www.livestrong.com/article/29130-side-effects-carb-blockers/

Posted on

KETO Pizza recipe

A great news for pizza lovers!

You don’t need to whine for losing out on having pizzas during a keto diet. If your heart sinks with the thought of forgoing pizza, then you must know that keto will be easy for you as there are keto versions of pizzas available.

Of course it might not compete with your favourite Barro’s pizza or Dominos pizza, but will still satisfy your taste buds to quite a good extent.

With some modifications, you can enjoy pizzas on a keto diet, and not worry about carbs at all!

Go through the given recipes, and make one for yourself at home.

5 MINUTE KETO PIZZA:

INGREDIENTS:

Pizza Crust

  • 2 large Eggs
  • 2 tbsp. Parmesan Cheese
  • 1 tbsp. Psyllium Husk Powder
  • 1/2 tsp. Italian Seasoning
  • Salt to Taste
  • 2 tsp. Frying Oil

Toppings

  • 1.5 oz. Mozzarella Cheese
  • 3 tbsp. low carb Tomato Sauce
  • 1 tbsp. Freshly Chopped Basil

INSTRUCTIONS:

  1. Measure out all dry ingredients into a bowl or container that can fit your
  2. Add 2 eggs and mix everything together using your blender. Make sure you continue blending for about 30 seconds, allowing the psyllium husk to absorb some of the liquid.
  3. Heat 2 tsp. frying oil (I used bacon fat) in a pan over medium-high heat. Once very hot, spoon your mixture into the pan and spread out into a circle shape.
  4. Once the edges have started to set and look slightly brown, flip the pizza crust. You can optionally transfer it to a plate and flip from there. Turn the broiler on high in the oven
  5. Cook on the opposite side for 30-60 seconds, then turn the stove off. Spoon 3 tbsp low carb tomato sauce over the pizza and spread.
  6. Add cheese, then put pizza into the oven to broil. Leave a crack open in the oven so you can keep an eye on it. Once it’s bubbling, remove it from the oven.
  7. Serve with some freshly chopped basil over the top!

Each pizza comes out to be 459 Calories, 35g Fats, 3.5g Net Carbs, and 27g Protein.

HOME MADE SUGAR FREE LOW CARB PIZZA SAUCE:

INGREDIENTS

  • 4 pounds tomatoes
  • 2 Tablespoons (3 packets) low carb sweetener
  • 1 teaspoon dried oregano
  • 1 teaspoon basil
  • ½ teaspoon garlic powder

INSTRUCTIONS

1          Skin tomatoes by first gently cutting an “X” at the base and then placing in boiling water for 30-60 seconds.

2          After skin has been removed, cut in quarters and place in microwave safe bowl.

3          Add sweetener and seasonings.

4          Cook uncovered in microwave on MED HIGH to HIGH (depending on wattage) for about 15-20 minutes.

5          Pour out excess liquid and cook for another 5-10 minutes.

6          Place tomato mixture into blender or food processor and puree.

7          Can be used immediately or canned for later use.

KETO PIZZA WITH THAI TOPPINGS:

Ingredients

Crust

  • 1½ cups (192 g) Whole Ground Flaxseed Meal
  • 2 teaspoons Baking Soda
  • 2 teaspoons erythritol or monk fruit sweetener
  • 1 teaspoon grey sea salt
  • 1 teaspoon dried oregano leaves
  • 1 teaspoon garlic powder
  • ½ teaspoon dried basil leaves
  • 1 large egg
  • 3 tablespoon avocado oil
  • 2 tablespoons hot water

Thai Salami Pizza Toppings

  • ¼ cup (65 g) red curry paste
  • 2 tablespoons tomato paste
  • 2 roasted red bell peppers, sliced
  • ¼ small red onion, sliced
  • 5½ oz (155 g) smoked paprika salami, sliced
  • 2 teaspoons Mill Nutritional Yeast
  • 1 tablespoon chopped fresh cilantro

Instructions

1      Preheat oven to 400°F (205°C) and line a baking sheet with parchment paper.

2      In a large bowl, combine the flaxseed meal, baking soda, sweetener, salt, oregano, garlic powder, and basil leaves. Mix with a spoon.

3      Add the egg, avocado oil and hot water. Mix until incorporated and can be rolled into a ball easily.

4      Transfer the low-carb pizza dough ball to the parchment paper lined baking sheet. Press the dough with your fingers to shape into a 12-inch (30.5 cm) round pizza crust at ¼-inch (6 mm) thick.

5      Transfer the crust to the preheated oven and cook for 15 minutes, or until lightly golden on the edges.

6      While the crust is cooking, prepare the pizza sauce by combining the curry paste and tomato paste in a small bowl.

7      Remove the crust from the oven, spread the sauce over top, followed by the sliced bell peppers, sliced onion, sliced salami, and nutritional yeast.

8      Transfer back to the oven and cook for an additional 10 to 15 minutes, or until toppings are heated through.

9      Remove from the oven and allow the pizza to sit for 5 minutes before slicing and serving.

NOTE: Add your own toppings and modify it, the way you want to. But remember to use keto friendly foods.

Nutrition Information Per Serving

Calories: 191

Calories from Fat: 105

Total Fat: 11.7

Saturated Fat: 1.8 g

Cholesterol: 27> mg

Sodium: 751 mg

Carbs: 11.8 g

Dietary Fiber: 9.2 g

Net Carbs: 2.6 g

Sugars: 2.3 g

Protein: 7.1 g

GREEN FAT HEAD PIZZA:

INGREDIENTS

FatHead Pizza Base

  • 170 g pre shredded/grated cheese mozzarella is the best or Edam/mild cheese
  • 85 g almond meal/flour
  • 2 tbsp cream cheese
  • 1 egg
  • salt to taste
  • ½ tsp dried rosemary/ garlic or other flavourings optional

Green FatHead Toppings

  • 1 zucchini/ courgette finely sliced
  • handful fresh mint finely sliced
  • 1/2 spring onion finely sliced
  • feta crumbled

INSTRUCTIONS

FatHead Pizza Base

1      Mix the shredded/grated cheese and almond flour/meal in a microwaveable bowl. Add the cream cheese. Microwave on HIGH for 1 minute.

2      Stir then microwave on HIGH for another 30 seconds.

3      Add the egg, salt, rosemary and any other flavourings, mix gently.

4      Place in between 2 pieces of baking parchment/paper and roll into a circular pizza shape. Remove the top piece of baking paper/parchment. If the mixture hardens and becomes difficult to work with, pop it back in the microwave for 10-20 seconds to soften again but not too long or you will cook the egg.

5      Make fork holes all over the pizza base to ensure it cooks evenly.

6      Slide the baking paper/parchment with the pizza base, on a baking tray (cookie tray) or pizza stone, and bake at 220C/425F for 12-15 minutes, or until brown.

7      To make the base really crispy and sturdy, flip the pizza base over (onto baking paper/parchment) once the top has browned.

8      Once cooked, remove from the oven and add all the toppings. Sprinkle the spring onion and mint then top with very very thin slices of zucchini/courgettes and finally crumbled feta.

9      Bake again at 220C/425F for 5 minutes.

Recipe Notes

Fat Head pastry can also be made by replacing the almond meal/flour with 1/4 cup (4 tbsp) coconut flour. You may alter toppings according to your choice.

NUTRITION:

(Based on the toppings given in the recipe)

Calories: 203 Total fat: 16.8g Carbs: 4g Protein: 11g

Editor’s note: – If you are interested in ketosis, and following ketogenic diet plans, we recommend two very useful resources – Perfect Keto, a natural supplement to get you into the state of Ketosis as quickly and effectively as possible, and The Essential Keto Cookbook, a great way to kickstart your Keto journey.

References:

https://www.ruled.me/5-minute-keto-pizza/

https://lowcarbyum.com/homemade-sugar-free-pizza-sauce/

https://www.healthfulpursuit.com/recipe/keto-pizza-dough/

https://www.ditchthecarbs.com/green-fathead-pizza/