Simply recipes for the Keto beginner
Starting a new diet can be scary and as a Kentogentic chef and coach I thought it would be a wonderful idea to share some of my simple not so intimidating recipes.
So some of the basics are a keto approve food list. I am an advocate of healthy keto so my approved keto list consists of foods for the person who is looking at doing the keto diet with longevity.
Please check out my book Gourmet Keto Recipes From Around The World
I have created that list for you. Healthy keto yield the best results and it's excellent for getting nutrition in your body. From probiotics, prebiotics, minerals and important food enzymes healthy keto provides that and more.
Breakfast seems to be the most difficult meal people struggle with. I am assuming people want breakfast items but you can have anything for breakfast you make the rules.
Eggs over easy with roasted veg
2 large Roma Tomatoes cut in quarters
6 to 8 broccoli florets
1/2 cup green bell pepper medium chopped
3 whole sweet peppers
6 asparagus stacks cut in half
1/2 cup watercress
Make each eggs to your desired liking, in this recipe they are over easy. Place each vegetables (except watercress) on a baking tray grouped together. Season each group of vegetables separately. For example, season tomatoes with fresh thyme, broccoli with garlic powder and dried basil, bell pepper with chili powder, and asparagus with coriander. Add salt, pepper, and olive oil to vegetables and place try in a 375 degree oven for 10 minutes.
Place uncooked watercress in center of bowl and add each group of veggies around watercress. Add eggs on top of watercress.
Asparagus, Bacon and eggs
1/2 cup asparagus chopped 1/2 inch in length
1/2 cup sliced bacon
2 large Roma tomatoes sliced
1 tablespoon small diced onion
1 teaspoon fresh rosemary small chopped
3 garlic cloves roughly chopped
2 tablespoon green bell pepper small diced
1 tablespoon celery small diced
1 tablespoon olive oil
1 tablespoon grass fed butter
Himalayan sea salt and black pepper
In a large cast iron saute pan on medium heat add olive oil and bacon. Saute for 4 minutes and add onions, garlic and celery. Cook for 4 more minutes and add asparagus, bell pepper and rosemary. Cook for 2 minutes and remove veggies and bacon to a plate. In cast iron pan add butter and eggs. Soft scramble eggs and add veggies and bacon back into pan. Season with salt and pepper. Top egg mixture with sliced tomatoes.
For lunch or dinner I thought a salad would be ideal. Fresh and nutritious with lots of healthy fats. The fat is very important, it's the primary energy source for people doing the keto diet.
Chopped salmon salad
6 oz Salmon filet (no color added and wild caught)
1/2 cup chopped bib lettuce
1/2 cup chopped radicchio lettuce
1/2 cup crumbled blue cheese
1/2 cup chopped heirloom tomatoes
1/2 cup chopped cucumber
1 teaspoon chopped fresh parsley, 1 tablespoon olive oil
Juice of 2 lemon
juice of 1 lime
4 tablespoon olive oil
1/2 teaspoon Dijon mustard
Himalayan salt and pepper
1 package stevia
1 lemon cut in half
In a small saute pan on medium heat add olive oil. Season salmon with salt and pepper and add to pan. Cook 2 to 3 minutes on each side. Place on a plate and cool to room temperature. Hand tare salmon into large chunks.
In a medium bowl add lettuces, tomatoes, and cucumber. Combine all the dressing ingredients in a small bowl and mix well. Add 3 tablespoon of dressing on lettuce mixture and toss. Add torn salmon and crumbled blue cheese. Garnish with half of lemon and parsley.
Hamburger with provolone cheese and avocado
1 cup ground sirloin grass fed, 1 tablespoon olive oil
1/2 teaspoon onion powder
1/2 teaspoon garlic powder, 2 pinches of paprika
2 slices of provolone cheese
Himalayan salt and pepper
For finished burger
6 pieces of butter lettuce (large enough to hold patties)
2 slices of a tomato from a large tomato
1 small container of ketchup no sugar added and same with mustard
Place ground sirloin in a bowl and add onion powder, garlic powder, paprika and season with salt and pepper. Incorporate and make into 2 patties. In a small saute pan on medium heat add olive oil and cook patties 3 minutes on each side. When patty is flipped add 1 slice of cheese. This will make the patties medium, for more doneness cook for an extra minute on each side. Remove patties from pan and set aside.
For the plate cut avocado in half and scoop out and rough mash. Add juice of 1 lime to avocado and lightly mix. Take a large lettuce leaf and add burger patty on top. Add 1 slice of tomato and half the avocado and cover with another large lettuce leaf. Garnish with ketchup and mustard.
Try out these simple recipes and if you can focus on getting real good ingredients would be key. All vegetables should be organic, meat grass fed, eggs organic, dairy should be full fat and olive oil cold press.
For more simple healthy keto recipes or coaching, check out my website and keto book.