Ketogenic diet: simple and quick recipes

 

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To follow any diet I think it takes a bit of basic organization, with the ketogenic diet, however, it takes a little more imagination, because we can hardly rely on foods that contain carbohydrates and this excludes all types of pasta, including rice, bread, and potatoes, which are the simplest, fastest and least expensive bases available. But am I really?

Below, we’ve come up with some ideas for preparing 5 ideal keto lunches to get you through the workweek worry-free.

Monday: one cucumber per sandwich

You don’t have to think even remotely of those sandwiches with a slice of cucumber on top of which the Queen has a lot of five o’clock tea, these sandwiches use the cucumber itself as “bread” and then are stuffed!

Ingredients:

• 1 cucumber clean, blunt, halved and seeds removed
• 3 tablespoons of hummus
• 2 slices of turkey breast

Method:

1. Spread hummus on one half of the cucumber.
2. Then, put the slices of rump, folded so that they remain inside.
3. If you want, spread more hummus on the other half and close tightly.
4. Close it carefully and put it in the fridge, it’s ready to eat.

Cucumber is an idea, but you can use grilled or fried eggplant slices, peppers, even zucchini, and put whatever you like in it, from cheeses to sauces of your choice, as if it were a regular sandwich. If you like, you can also use tofu as “bread”. Another idea of ​​stuffing, cream cheese, and smoked salmon! 

Tuesday: chicken nuggets to lick your fingers

You can make this recipe in advance and in large quantities, then freeze the morsels and thaw them when you want to eat them. For example, on Sundays I prepare a weekly plan, I cook and freeze so in the morning I just have to take the container and go. You can also use coconut oil for frying.

Ingredients:

• 2 chicken breasts
• ½ red onion
• Parsley
• Rosemary, fresh or dry
• 1 beaten egg
• almond flour
• Lemon juice
• Nutmeg to taste
• Pepper and salt to taste

Method:

1. make the chicken into small pieces, similar to fingers. Chop the onion, rosemary, and parsley and leave them aside for a little while.
2. In a bowl, combine the chicken with the onion, rosemary, parsley, salt, and pepper.
3. Add the beaten egg (in which you may have grated the nutmeg) and mix well.
4. Bread the morsels in almond flour.
5. Fry or bake until golden.
6. Leave to cool and then serve and place in the freezer. Or eat, no problem!
7. Sprinkle the chopped ingredients and set aside on the morsels.

When you eat them, you can add tomato salad as a side dish.

Wednesday: broccoli and cauliflower salad (and bacon)

Cauliflower is a must in a ketogenic diet lunch! This recipe is for a very tasty and nutritious salad and above all, that leaves the palate satisfied and the stomach full. You can prepare it in advance and add the fresh ingredients to the last.

Ingredients:

• 1 head of broccoli
• 1 head of cauliflower
• 100 or 200 g of bacon like bacon
• 2 chopped tomatoes (fresh ingredient)
• 1/2 cucumber, chopped (fresh ingredient)
• ½ red or white onion (fresh ingredient)
• 2 teaspoons of oregano
• Mayonnaise (optional)
• Salt and Pepper To Taste
• Oil and vinegar to taste

Method:

1. Cut the cauliflower and broccoli into small pieces.
2. Steam or cook in boiling water for about 5 minutes. Let it cool down.
3. Combine all the ingredients if you want to eat it right away. Otherwise,
4. season only with salt, pepper, and oregano, serve and place in the freezer.
5. If you put mayonnaise, you can omit the oil, but it depends on your taste.

Thursday: zucchini and shrimp pasta

And when I say pasta, I mean that zucchini is the pasta itself! Perfect to prepare in advance and take out when needed.

Ingredients:

• 2 zucchini, cut into long thin strips
• 100 g of shrimp
• 1 garlic, crushed
• 50 g of mushrooms, cut into small pieces
• 150 g of sliced ​​asparagus
• 200 g of spinach
• Salt and Pepper To Taste

Method:

1. Preferably heat the oil in a non-stick pan or wok.
2. Sauté the garlic.
3. Cook the asparagus for 2 minutes.
4. Add the mushrooms, zucchini, and shrimps, cook for 2 minutes.
5. Add the spinach and finish cooking everything.
6. Add salt and pepper when there are 5 minutes left to cook.
7. Eat or let cool, serve, and freeze.

Friday: little Mac and a lot of Cheese

If you have never tasted the famous American Mac’n cheese, you have missed a truly delicious food, we offer it in the ketogenic version, in which we use cauliflower instead of pasta. Seeing is believing if it’s not good! The only caveat, there may be a little too much cheese for a healthy meal plan.

Ingredients

• 1 head of cauliflower
• 100 g of diced bacon type bacon
• 1 garlic
• 100 g of cheddar cheese (or fontina)
• 100 g of grated Parmesan cheese
• 200 ml of cooking cream
• 50 ml of almond milk
• Nutmeg to taste
• Parsley to taste
• Salt and Pepper To Taste

Method:

1. Preheat the oven to 200 ° C.
2. Cook the cauliflower al dente, steam, or in boiling water.
3. In a non-stick pan, sauté the garlic in preheated olive oil.
4. Add the milk and cream, simmer over low heat until reduced by a third.
5. Still on low heat, add the cheese slowly, stirring constantly.
6. When the cheese is melted, put the chopped cauliflower in a saucepan and pour the cheese sauce over it.
7. Place in the oven and bake for 15 minutes or until golden.
8. If you want, you can eat it right away or let it cool, portion, and freeze it.

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To conclude

Although adapting to a new way of cooking and eating may not be easy or intuitive, following the ketogenic diet has so many health benefits and you can lose weight in a healthy way. With our advice and ideas, then, the recipes come by themselves!

The great thing about the ketogenic diet is that you can invent and indulge your imagination in unthinkable ways. Cauliflower as a pasta? Zucchini? But you know you can also cut the pumpkin into slices and use it as spaghetti? And with almond flour, you can brown and fry as if it were breadcrumbs.