The Ketogenic Lifestyle can be easily followed, and with the correct recipes, ingredients and a little time to prepare the foods you will eat, you will be on your way to a healthy, happy lifestyle.
I would like to say that I have come up with lots of original recipes that I can share with you to maintain your ketosis, but I have not. And as the saying goes, why reinvent the wheel? There are so many sources for great recipes, and I will include a few here. But first, we need to talk about ingredients.
There are a few basic ingredients, keto power foods if you will, that will be included in many recipes. You will need to have these on hand when you start to cook, and sometimes you will need to shop in places other than your local grocery store.
Some of these basic keto ingredients are: Apple Cider Vinegar, Avocados, Blueberries, Bone Broth, Coconut Oil, and Eggs.
Other ingredients for your keto baking are almond, coconut, and tapioca flour, hemp, flax, chia, and pumpkin seeds, xanthan gum, arrowroot starch, and sugar substitutes, which I’ll discuss below.
Now, most of these you can get at your local grocery store, but some you may need to visit a specialty store, such as Goodness Me. These products may be a little more expensive, but in the long run, your health is worth a small investment.
Just a reminder that when you consume sugar, your body will convert this source of carbohydrate into energy, and will store the unused portions as fat in your body. As you eat less sugar, you will crave it less. That is ideal. But, we all still have a sweet tooth. For this very reason, the Keto lifestyle will and cooking will use substitutes for sugar. There are a few that you should have on hand.
Stevia – a calorie free sugar replacement naturally sourced from corn
Xylitol – resembles sugar in consistency and taste, also naturally sourced from corn
Coconut Sugar – known for its creamy caramel sweetness; naturally sourced from coconut
Erythritol – measures spoon for spoon like sugar with no aftertaste
Inulin – caramelizes like sugar; naturally sourced from chicory root
Monk Fruit – pure is best; sourced from Asian markets
AS you can see, there are many choices of sugar replacements. The ones we like to use are Stevia, Xylitol, and Erythrotol (Swerve). They work and taste just like sugar, satisfying the sweet tooth without all the harmful effects of sugar.
I will post a more detailed look at sweeteners in the near future.
Back to the Recipes
This post is entitled Keto Recipe Ideas, so I better include some ideas!
Let’s start with breakfast. Remember that we are avoiding the majority of carbs in the keto lifestyle, so those stand by breakfast foods – bagels, english muffins, cereal, waffles, oatmeal – all need to be avoided. That being said, your new go to can be eggs and bacon, or protein bars or english muffins made with coconut flour. All tasty options.
Lunch can be any kind of salad you would like, with any meat protein on it. Caesar salad with chicken and bacon; garden salad with salmon or tuna; your choice. Put a vinaigrette dressing of your choice in top and enjoy.
Dinner will be a meat and a vegetable.
Pan fry (in butter) some salmon with lemon and pepper seasoning and add some pan fried (in butter also) asparagus.
Steam some cauliflower, carrots, and green beans, add a cheesy sauce, and serve with chicken or turkey breasts.
Fry (or BBQ) some sausages and serve with a veggie of your choice.
Cook a spaghetti squash, prepare it like pasta, and add a meaty red sauce (ground beef, tomatoes, sauce).
And don’t forget to snack between meals if you are hungry. I like cheese and pepperoni or mixed nuts. Protein bars are also a great snack. There are many varieties that are low in sugar and high in protein. You can also make your own, using a sugar substitute.
So Many Options!
The foods you can eat, and the way you prepare them are almost limitless. Just keep in mind the main points of the ketogenic lifestyle – high intake of good fats, moderate intake of protein, and a low intake of carbs – and then start preparing your meals.
There are myriads of Cookbooks available to assist in your meal preparations. A few have been pictured throughout the article. Click on them for the details, and enjoy!
See you in the next post.
Have a great day!