The Ketogenic Lifestyle

The The Ketogenic Lifestyle

The ketogenic lifestyle approach is a low-carb, high-fat way of eating that offers many health benefits. (No Sugar)

Many studies show that this type approach to what you eat can help you lose weight and improve health.

The Ketogenic lifestyle approach may even have benefits against diabetes, cancer, epilepsy and Alzheimer’s disease.

This is a beginner’s guide to the ketogenic lifestyle approach.

Read up and understand this approach before you start. Talk to a coach to help you! Talk to your doctor who knows your medical history. Don’t leave your medication and only change it on your own doctor’s advice. We don’t force this lifestyle change on anyone and each person must make up their own mind to whether this lifestyle change will work for them. It could be an adjustment for a short while or for periods or for a permanent lifestyle change of cutting carbs and sugar and living healthy!

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What is a Ketogenic Lifestyle approach?

The ketogenic lifestyle approach (often termed keto) is a very low-carb, high-fat way of eating that shares many similarities with the Atkins and low-carb diets.

It involves drastically reducing carbohydrate intake, and replacing it with fat. The reduction in carbs puts your body into a metabolic state called ketosis.

When this happens, your body becomes incredibly efficient at burning fat for energy. It also turns fat into ketones in the liver, which can supply energy for the brain.

Ketogenic diets can cause massive reductions in blood sugar and insulin levels. This, along with the increased ketones, has numerous health benefits.

Different Types of Ketogenic Diets

There are several versions of the ketogenic diet, including:

Standard ketogenic diet (SKD): This is a very low-carb, moderate-protein and high-fat diet. It typically contains 75% fat, 20% protein and only 5% carbs.

Cyclical ketogenic diet (CKD): This diet involves periods of higher-carb refeeds, such as 5 ketogenic days followed by 2 high-carb days.

Targeted ketogenic diet (TKD): This diet allows you to add carbs around workouts.

High-protein ketogenic diet: This is similar to a standard ketogenic diet, but includes more protein. The ratio is often 60% fat, 35% protein and 5% carbs.

However, only the standard and high-protein ketogenic diets have been studied extensively. Cyclical or targeted ketogenic diets are more advanced methods, and primarily used by bodybuilders or athletes.

The information in this article mostly applies to the standard ketogenic diet (SKD), although many of the same principles also apply to the other versions.

There are several versions of the ketogenic diet. The standard ketogenic diet (SKD) is the most researched and most recommended.

Video’s

Ketogenic Diet Explained | Expert Panel

Professor Timothy Noakes, The Noakes Foundation: Nutrition in the modern age >>>

Pdf >>>

Benefits of a Low-Carb Diet – with Prof. Tim Noakes | The Empowering Neurologist

Prof. Tim Noakes – ‘LCHF for Elite Athletes‘

The Myth about Blood Sugars and Diabetes

Ketogenic Diets Can Help You Lose Weight

A ketogenic diet is an effective way to lose weight and lower risk factors for disease.

In fact, research shows that the ketogenic diet is far superior to the recommended low-fat diet.

What’s more, the diet is so filling that you can lose weight without counting calories or tracking your food.

There are several reasons why a ketogenic diet is superior to a low-fat diet. One is the increased protein intake, which provides numerous benefits.

The increased ketones, lowered blood sugar levels and improved insulin sensitivity may also play a key role.

A ketogenic diet can help you lose much more weight than a low-fat diet. This often happens without hunger.

Foods to Avoid

In short, any food that is high in carbs should be limited.

Here is a list of foods that need to be reduced or eliminated on a ketogenic diet:

Sugary foods: Soda, fruit juice, smoothies, cake, ice cream, candy, etc.

Grains or starches: Wheat-based products, rice, pasta, cereal, etc.

Fruit: All fruit, except small portions of berries like strawberries.

Beans or legumes: Peas, kidney beans, lentils, chickpeas, etc.

Root vegetables and tubers: Potatoes, sweet potatoes, carrots, parsnips, etc.

Low-fat or diet products: These are highly processed and often high in carbs.

Some condiments or sauces: These often contain sugar and unhealthy fat.

Unhealthy fat: Limit your intake of processed vegetable oils, mayonnaise, etc.

Alcohol: Due to its carb content, many alcoholic beverages can throw you out of ketosis.

Sugar-free diet foods: These are often high in sugar alcohols, which can affect ketone levels in some cases. These foods also tend to be highly processed.

Avoid carb-based foods like grains, sugars, legumes, rice, potatoes, candy, juice and even most fruits.

Foods to Eat

You should base the majority of your meals around these foods:

Meat: Red meat, steak, ham, sausage, bacon, chicken and turkey.

Fatty fish: Such as salmon, trout, tuna and mackerel.

Eggs: Look for pastured or omega-3 whole eggs.

Butter and cream: Look for grass-fed when possible.

Cheese: Unprocessed cheese (cheddar, goat, cream, blue or mozzarella).

Nuts and seeds: Almonds, walnuts, flaxseeds, pumpkin seeds, chia seeds, etc.

Healthy oils: Primarily extra virgin olive oil, coconut oil and avocado oil.

Avocados: Whole avocados or freshly made guacamole.

Low-carb veggies: Most green veggies, tomatoes, onions, peppers, etc.

Condiments: You can use salt, pepper and various healthy herbs and spices.

It is best to base your diet mostly on whole, single ingredient foods.

Base the majority of your diet on foods such as meat, fish, eggs, butter, nuts, healthy oils, avocados and plenty of low-carb veggies.

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A Sample Ketogenic Meal Plan For 1 Week

Try to get within the 16/8 window of fasting and eating as soon as possible! From having the last food the previous evening try not to eat except for having early Black Coffee with Mct as a start and then Water / Coffee / Kombucha further within the 16 hours before the 8 hours starts within which one should try to eat. (Only do this after your body has adapted to using fat reserves for fuel and not before 4 weeks after starting on Keto)

Tip! Prep protein for the week on Sunday when preparing for a Sunday meal! Vegetables can be steamed or Salad can be prepped on the day!

Contact me for a 4 week plan and assistance!

Simple Basic Keto Meal Plan Pdf >>>

To help get you started, here is a sample ketogenic diet meal plan for one week:

Monday

Coffee: Black Coffee with one teaspoon of Mct oil when training early or so that you can make it to 12:00)

Brunch, skip lunch!

Bacon, eggs and tomatoes with Avo or Chicken salad with olive oil and feta cheese

Dinner: Salmon with asparagus cooked in butter or Snack light

Tuesday

Coffee: Black Coffee with one teaspoon of Mct oil when training early or so that you can make it to 12:00)

Brunch, skip lunch!

Meatballs, cheddar cheese and vegetables or Protein prepped over weekend

Dinner Snack: Biltong, Droëwors, Nuts, Cheese, Olives / Cracker with cream cheese with basil pesto

Wednesday

Coffee: Black Coffee with one teaspoon of Mct oil when training early or so that you can make it to 12:00)

Brunch, skip lunch!

Omelet with avocado, salsa, peppers, onion and spices or

Dinner: Snack light, Full Cream Yogurt with blueberries

Thursday

Coffee: Black Coffee with one teaspoon of Mct oil when training early or so that you can make it to 12:00)

Brunch, skip lunch!

Chicken stuffed with pesto and cream cheese, along with vegetables or Protein prepped over weekend

Dinner: A handful of nuts and celery sticks with guacamole and salsa

Friday

Coffee: Black Coffee with one teaspoon of Mct oil when training early or so that you can make it to 12:00)

Brunch, skip lunch!

Bun-less burger with bacon, egg, cheese, Avo

Dinner: Biltong, droëwors / Cracker with cream cheese with basil pesto

Saturday

Coffee: Black Coffee with one teaspoon of Mct oil when training early or so that you can make it to 12:00)

Brunch, skip lunch!

Ham and cheese slices with nuts or Bacon/Ham and cheese omelet with Avo

Dinner: White fish and spinach cooked in coconut oil or grilled

Sunday

Coffee: Black Coffee with one teaspoon of Mct oil when training early or so that you can make it to 12:00)

Lunch, skip brunch!

Make a wonderful Keto main meal with Protein and Vegetables or Salad! Prep the protein for the week if it is not included in the meal!

Dinner: Snack light!

Always try to rotate the vegetables and meat over the long term, as each type provides different nutrients and health benefits.

You can eat a wide variety of tasty and nutritious meals on a ketogenic diet.

Simple Meal Plan

A Sample Ketogenic Meal Plan For 1 Week

Tip! Prep protein for the week on Sunday when preparing for a Sunday meal! Vegetables can be steamed or Salad can be prepped on the day!

Simple Basic Keto Meal Plan Pdf >>>

Coffee: Black Coffee with one teaspoon of Mct oil when training early or so that you can make it to 12:00)

Brunch: Bacon, eggs and tomatoes with Avo

Coffee / Water / Snack otherwise only when you are hungry and plan it!

Evening Snack: Biltong, Droëwors, Nuts, Cheese, Olives / Cracker with cream cheese with basil pesto (Wine)

Coffee: Black Coffee with one teaspoon of Mct oil when training early or so that you can make it to 12:00)

Brunch: Meatballs and vegetable stew / Zucchini noodles

Coffee / Water / Snack otherwise only when you are hungry and plan it!

Evening Snack: Full Cream Yogurt with blueberries

Coffee: Black Coffee with one teaspoon of Mct oil when training early or so that you can make it to 12:00)

Brunch: Skillet – Oven baked vegetables with Chicken

Coffee / Water / Snack otherwise only when you are hungry and plan it!

Evening Snack: Full Cream Yogurt with blueberries / raspberries

Coffee: Black Coffee with one teaspoon of Mct oil when training early or so that you can make it to 12:00)

Brunch: Omelet with bacon and Avo

Coffee / Water / Snack otherwise only when you are hungry and plan it!

Evening Snack: Mac and Cheese with bacon pieces (Cauliflower with cream, cheese and bacon pieces)

Coffee: Coffee with one teaspoon of Mct oil when training early or so that you can make it to 12:00)

Brunch: Skillet Bacon, mushrooms, tomatoes with a pouched egg and Sour Cream / Avo

Coffee / Water / Snack otherwise only when you are hungry and plan it!

Evening Snack: Biltong, droëwors / Cracker with cream cheese with basil pesto

Coffee: Coffee with one teaspoon of Mct oil when training early or so that you can make it to 12:00)

Brunch: Chicken salad with Avo and Broccoli

Coffee / Water / Snack otherwise only when you are hungry and plan it!

Evening Snack: Full Cream Yogurt with blueberries / raspberries

Coffee: Coffee with one teaspoon of Mct oil when training early or so that you can make it to 12:00)

Lunch: Fish with asparagus/bacon oven baked with rosemary (Wine)

Coffee / Water

Evening Snack: Biltong, droëwors / Cracker with cream cheese with basil pesto

Brunch: Cheesy Gem Squash with Mince and mushroom filling as well as Salad or Vegetables

Coffee / Water / Snack otherwise only when you are hungry and plan it!

Evening Snack: Full Cream Yogurt with blueberries / raspberries

Coffee: Coffee with one teaspoon of Mct oil when training early or so that you can make it to 12:00)

Lunch: Baked Chicken with roasted vegetables, desert ice cream with dark chocolate (Wine)

Coffee / Water

Evening Snack: Biltong, droëwors / Cracker with cream cheese with basil pesto

Saturday Braai Middle of the day

Coffee: Coffee with one teaspoon of Mct oil when training early or so that you can make it to 12:00 or take it through to the braai!
Brunch Snack only if necessary: Yogurt and Berries with nuts
Braai in mid-day or Evening: Steak/Chicken/Fish or Lamb with Salad or Greens or Potjie / Lamb/Chicken/Beef Stew with Vegetables
Evening Snack: Cheese slices with nuts, biltong, droëwors or what you feel like

Saturday Braai Evening
Snack Light! Brunch Snack optional!
Coffee: Coffee with Mct is fine if you can make it to 12:00 or fast till braai / Light Snack / Brunch
Braai in mid-day or Evening: Steak/Chicken/Fish or Lamb with Salad or Greens or Potjie / Lamb/Chicken/Beef Stew with Vegetables

Sunday

Coffee: Black Coffee with one teaspoon of Mct oil when training early or so that you can make it to 12:00)

Lunch, skip brunch!

Make a wonderful Keto main meal with Protein and Vegetables or Salad! Prep the protein for the week if it is not included in the meal!

Dinner: Snack light!

Always try to rotate the vegetables and meat over the long term, as each type provides different nutrients and health benefits.

You can eat a wide variety of tasty and nutritious meals on a ketogenic diet.

Eggs Benedict – Hollandaise Sauce

Eggs Benedict can be made low carb by replacing the traditional English muffin. This version uses a quick to prepare Hollandaise sauce and low carb bread.

Full Recipe >>>

Bangers and Mash (Cauli Mash)

Boere Ratatouille

The Best Classic Shepherd’s Pie (Cauli Mash or Yoghurt as white layer)

Herderspastei / Shepherd’s Pie

Healthy Ketogenic Snacks

In case you get hungry between meals, here are some healthy, keto-approved snacks:

Fatty meat or fish.

Cheese.

A handful of nuts or seeds.

Cheese with olives.

1–2 hard-boiled eggs.

90% dark chocolate.

A low-carb milk shake with almond milk, cocoa powder and nut butter.

Full-fat yogurt mixed with nut butter and cocoa powder.

Strawberries and cream.

Celery with salsa and guacamole.

Smaller portions of leftover meals.

Great snacks for a keto diet include pieces of meat, cheese, olives, boiled eggs, nuts and dark chocolate.

Tips for Eating Out on a Ketogenic Diet

It is not very hard to make most restaurant meals keto-friendly when eating out.

Most restaurants offer some kind of meat or fish-based dish. Order this, and replace any high-carb food with extra vegetables.

Egg-based meals are also a great option, such as an omelet or eggs and bacon.

Another favorite is bun-less burgers. You could also leave the bun and swap the fries for vegetables instead. Add extra avocado, cheese, bacon or eggs.

At Mexican restaurants, you can enjoy any type of meat with extra cheese, guacamole, salsa and sour cream.

For dessert, ask for a mixed cheese board or double cream with berries.

When eating out, select a meat, fish or egg-based dish. Order extra veggies instead of carbs or starches, and have cheese for dessert.

Side Effects and How to Minimize Them

Although the ketogenic diet is safe for healthy people, there may be some initial side effects while your body adapts.

This is often referred to as “keto flu” – and is usually over within a few days.

Keto flu includes poor energy and mental function, increased hunger, sleep issues, nausea, digestive discomfort and decreased exercise performance.

In order to minimize this, you can try a regular low-carb diet for the first few weeks. This may teach your body to burn more fat before you completely eliminate carbs.

A ketogenic diet can also change the water and mineral balance of your body, so adding extra salt to your meals or taking mineral supplements can help.

For minerals, try taking 3,000–4,000 mg of sodium, 1,000 mg of potassium and 300 mg of magnesium per day to minimize side effects.

At least in the beginning, it is important to eat until fullness and to avoid restricting calories too much. Usually a ketogenic diet causes weight loss without intentional calorie restriction.

Many of the side effects of starting a ketogenic diet can be limited. Easing into the diet and taking mineral supplements can help.

Supplements For a Ketogenic Diet

Although no supplement is necessary, some can be useful.

MCT oil: Added to drinks or yogurt, MCT oil provides energy and helps increase ketone levels.

Minerals: Added salt and other minerals can be important when starting out, due to shifts in water and mineral balance.

Caffeine: Caffeine can have benefits for energy, fat loss and performance.

Normal Vitamins: One should keep taking your normal vitamins and mineral supplements

Medication: Don’t stop taking any medication without consulting your doctor first

Certain supplements can be beneficial on a ketogenic diet. These include MCT oil and minerals.

Frequently Asked Questions

Here are answers to some of the most common questions about the ketogenic diet.

1. Can I ever eat carbs again?

Yes. However, it is important to eliminate them initially. After the first 2–3 months, you can eat carbs on special occasions — just return to the diet immediately after.

2. Will I lose muscle?

There is a risk of losing some muscle on any diet. However, the high protein intake and high ketone levels may help minimize muscle loss, especially if you lift weights.

3. Can you build muscle on a ketogenic diet?

Yes, but it may not work as well as on a moderate-carb diet.

4. Do I need to carb load?

No. However, a few higher-calorie days may be beneficial every now and then.

5. How much protein can I eat?

Protein should be moderate, as a very high intake can spike insulin levels and lower ketones. Around 35% of total calorie intake is probably the upper limit.

6. What if I am constantly tired, weak or fatigued?

You may not be in full ketosis or be utilizing fats and ketones efficiently. To counter this, lower your carb intake and re-visit the points above. A supplement like MCT oil or ketones may also help.

7. My urine smells fruity? Why is this?

Don’t be alarmed. This is simply due to the excretion of byproducts created during ketosis.

8. My breath smells. What can I do?

This is a common side effect. Try drinking naturally flavored water or chewing sugar-free gum.

9. I heard ketosis was extremely dangerous. Is this true?

People often confuse ketosis with ketoacidosis. The former is natural, while the latter only occurs in uncontrolled diabetes.

Ketoacidosis is dangerous, but the ketosis on a ketogenic diet is perfectly normal and healthy.

10. I have digestion issues and diarrhea. What can I do?

This common side effect usually passes after 3–4 weeks. If it persists, try eating more high-fiber veggies. Magnesium supplements can also help with constipation.

A Ketogenic Diet is Great, But Not For Everyone

A ketogenic diet can be great for people who are overweight, diabetic or looking to improve their metabolic health.

It may be less suitable for elite athletes or those wishing to add large amounts of muscle or weight.

And, as with any diet, it will only work if you are consistent and stick with it in the long-term.

That being said, few things are as well proven in nutrition as the powerful health and weight loss benefits of a ketogenic diet.

Moussaka

Moussaka is to the Greek what Lasagna is to Italians. A rich tomato meat sauce layered with eggplant instead of pasta sheets, and topped with a thick layer of béchamel sauce, this traditional Greek recipe takes time to assemble – but it’s well worth the effort!

This is serious comfort food – a low carb one at that!

Recipe video above. A traditional recipe for an iconic Greek dish from a wonderful cookbook called The Food And Cooking Of Greece by Sara Nassopoulos. Layers of soft eggplant, rich beef or lamb filling lightly spiced with oregano and cinnamon, topped with a thick layer of bechamel sauce.

It looks like a lot of steps but the recipe has a nice flow to it – I’ve popped prompts in the steps.

Ingredients

Cups Metric

EGGPLANT

1 kg / 2 lb eggplant (aubergines) , 0.75cm / 0.3″ thick slices

1 tsp salt

2 – 3 tbsp olive oil

FILLING

1 tbsp olive oil

1 onion , diced (brown, white, yellow)

3 garlic cloves , minced

1.4 lb / 700 g ground beef or lamb (mince) (Note 1)

1/2 cup red wine , dry (optional)

14 oz /400g crushed tomatoes

3 tbsp tomato paste

1 cup beef broth/stock (Note 2)

1 beef bouillon cube , crumbled (or 1 tsp powder)

2 bay leaves

2 tsp dried oregano

1/2 tsp cinnamon (or 1 stick, use whole)

3/4 tsp salt

BECHAMEL SAUCE

4 tbsp (60g) butter

5 tbsp plain flour

2 1/2 cups Yoghurt

1/4 tsp nutmeg, freshly grated

1/2 cup parmesan cheese, grated (or Kefalotiri Cheese) (Note 3)

2 eggs

1 1/4 tsp chicken stock powder

1/4 tsp pepper

TOPPING

1/3 cup panko breadcrumbs (Note 5)

Instructions

EGGPLANT (NOTE 6)

Place eggplant slightly overlapping in a large colander. Sprinkle with some salt. Repeat with remaining eggplant.

Leave to sweat for 30 minutes. Meanwhile, make Meat Sauce and Béchamel Sauce.

Preheat oven to 240C/450F.

Pat eggplant dry – make sure to do this well, otherwise it’s too salty. Lay on parchment paper lined trays (you might need 3 trays, work in batches), brush with oil.

Bake 15 – 20 minutes or until lightly browned and softened . Remove and set aside to cool slightly.

MEAT SAUCE

Heat olive oil in a large skillet or pot over high heat, then cook the garlic and onion for 2 minutes.

Add the beef or lamb and cook until it changes from pink to brown, breaking it up as you go.

Add wine, cook for 1.5 minutes or until alcohol smell is gone.

Add remaining ingredients and stir to combine. Bring to a simmer, then lower heat to medium low and cook for 15 minutes, or until reduced to a thick sauce.

BECHAMEL SAUCE

Melt butter in a pan over medium heat. Add flour and cook for 1 minute, stirring constantly.

Stirring constantly, add the Yoghurt. Then stir regularly for 3 to 5 minutes or until it thickens so that it thickly coats the back of a wooden spoon.

Remove from the stove and whisk in cheese, nutmeg, Vegeta/stock powder and pepper.

Allow to cool for 5 minutes, then whisk the eggs in. Cover with lid until required.

ASSEMBLE

Lower oven to 180C/350F (all oven types).

Place half the eggplant in the bottom of a baking dish (I used my 26cm/9″ Lodge skillet), then top with all the Filling.

Top with remaining eggplant, then pour over the Béchamel Sauce, sprinkle with breadcrumbs.

Bake for 30 – 40 minute or until golden brown. Allow to stand for 10 minutes before serving.

Recipe Notes:

1. Meat – lamb is traditional, beef is equally delicious!

2. Beef stock – or use hot water plus 1 extra bouillon stock cube (or 1 tsp of powder)

3. Cheese – Traditionally this is made with grated Kefalotiri Cheese which is actually sold in some large supermarkets in Australia nowadays. But I’ve been making this with parmesan for years.

4. Stock powder – I like using Vegeta or chicken or vegetable stock powder to flavour the white sauce because it adds more flavour than plain salt and there’s a LOT of sauce! But plain salt will do just fine too. (I would probably add a bit more cheese!)

5. Panko – Panko is totally not Greek, it’s Japanese breadcrumbs. But I practically always use panko instead of normal breadcrumbs because the pieces are bigger so you get way better CRUNCH! Normal breadcrumbs totally ok.

6. Eggplant – the salting removes excess liquid so the eggplant doesn’t become soggy and make the moussaka watery once assembled. Also sometimes eggplant can be bitter and this removes the bitterness.

Some recipes fry, I prefer to bake because you use far less oil. But the quickest way to cook a big load of eggplant like in this recipe is on the BBQ – no need to salt if you do this, just brush with oil and cook on medium high 3 minutes or so on each side until softened!

7. FREEZING: Cook per recipe, then allow to cool. Cover tightly with cling wrap then freeze. To reheat, thaw then reheat at 180C/350F for 25 minutes uncovered or until a knife inserted into the centre comes out hot.

Mayonnaise

Ingredients

1 egg yolk
1 tablespoon Dijon mustard
1 cup light olive oil
1 – 2 teaspoons white wine vinegar or lemon juice

Instructions

1. Bring the egg and mustard to room temperature in advance.

1. Mix egg and mustard with a stick blender (or mixer) and add the oil slowly in a thin stream. The mayonnaise should set promptly. Continue to mix until all the oil has been added and the mayonnaise has thickened.

1. Add vinegar/lemon juice. Mix some more and season with salt and pepper and perhaps more vinegar or lemon juice.

Let the mayonnaise rest in the fridge for a while before serving. The flavor develops further after a-while and the mayonnaise thickens further.

Tip!

Use lemon juice or white wine vinegar if you’re going to serve the mayonnaise with seafood. Use red-wine vinegar for roast beef and other cold cuts, but not balsamic vinegar. It’s commonly sweetened and colored and will discolor the mayonnaise.

As a child I was taught by my grandmother that one egg yolk can bind as much as a whole quart (liter) of oil. In other words: if you want to make a bigger batch, just increase the amount of oil to 2, 3 or more cups. But don’t forget to increase the amount of mustard, spices and acid.

Basic / Basiese Vinaigrette
Ingredients / Inhoud
¾ Cup Olive Oil / ¾ Koppie Olyfolie
¼ Cup White Balsamic Vinegar / ¼ Koppie Wit Balsamiese Asyn
¼ Cup Grass Onions chopped / ¼ Koppie Grasuie fyn gekap
1 Teaspoon of Dijon Mustard / 1 Teelepel Dijon Mosterd (Growwe Mosterd)
¼ Teaspoon of Salt / ¼ Teelepel sout
Black Pepper / Swartpeper

It uses the standard 3:1 vinaigrette ratio, meaning 3 parts oil to 1 part vinegar.
Die standaard 3:1 verhouding vir vinaigrette word gebruik, 3 dele olie en 1 deel asyn.

Egg Muffins

Ingredients (4 Servings)

6 eggs
1 – 2 scallions, finely chopped
4 – 8 thin slices of air dried chorizo or salami or cooked bacon
3½ oz. shredded cheese
1 tablespoon red pesto or green pesto (optional)
salt and pepper

Instructions

1. Preheat the oven to 350°F (175°C).

1. Chop spring onion and bacon.

1. Whisk the eggs together with seasoning and pesto. Add the cheese and stir.

1. Place the batter in muffin forms and add bacon, chorizo or salami.

Bake for 15–20 minutes, depending on the size of the muffin forms.

Make it keto

This recipe is high in protein. In order to make it keto you need to add more fat. You can simply add more butter or oil while cooking or check out our condiments for many delicious ways to make this recipe keto.

Eggs Benedict – Hollandaise Sauce

Eggs Benedict can be made low carb by replacing the traditional English muffin. This version uses a quick to prepare Hollandaise sauce and low carb bread.

Full Recipe >>>

Classic Bacon and Eggs

Ingredients (4 Servings)

8 eggs
¹⁄₃ lb bacon, in slices
cherry tomatoes (optional)
fresh parsley (optional)

Instructions

1. Fry the bacon in a pan until crispy and put aside on a plate.

1. Fry the eggs in the bacon grease any way you like them. Cut the cherry tomatoes in half and fry them at the same time.

Season with salt and pepper.

Keto: Fry in Coconut or Olive Oil and ad Avo, Spinach and Mushroom

Broccoli and Cauliflower Gratin with Sausage

Ingredients (4 Servings)

1 lb sausages, precooked links.
1 leek
1 yellow onion
1 lb broccoli, in florets
½ lb cauliflower, in florets
2 tablespoons Dijon mustard
1 cup sour cream
4¼ oz. shredded cheese
1¾ oz. butter, for frying
4 tablespoons fresh thyme
salt and pepper, to taste

Instructions

1. Preheat the oven to 450°F (225°C).

1. Coarsely chop the leek and onion. Chop the broccoli and cauliflower florets into ~1” chunks. Slice the sausage links into 1” pieces.

1. Fry onion and vegetables in butter in one pan and the sausage in a separate pan.

1. Put the vegetables in a baking dish, blend the mustard with the sour cream and pour over the vegetables.

1. Add the sausage and cheese on top and season with thyme.

Bake in oven on upper rack for 15 minutes.

Tip!

You can use raw sausage links in this recipe. If so, allow extra cooking time and cook through before slicing into pieces.

Creamy Chicken Casserole

Ingredients (4 Servings)

2 lbs chicken thighs
7 oz. shredded cheese
1¼ cups heavy whipping cream or sour cream
²⁄₃ lb cauliflower, in florets
1 leek
4 oz. cherry tomatoes
2 tablespoons green pesto
½ lemon, the juice
3 tablespoons butter
salt and pepper

Instructions

1. Preheat the oven to 400°F (200°C).

1. Mix together cream or sour cream, pesto, lemon juice and salt and pepper to taste.

1. Season the chicken thighs with salt and pepper and fry in butter in a pan until they turn a nice golden brown color.

1. Place the chicken in a baking dish and pour in the mixture.

1. Chop the leek and the cherry tomatoes, and place with the cauliflower on top of the chicken.

Sprinkle cheese on top and bake in the middle of the oven for at least 30 minutes or until the chicken is fully cooked through.

Tip!

Serve with leafy greens with a generous amount of olive oil and a sprinkle of sea salt.

Bacon Lettuce and Tomato with Oopsie Bread

Ingredients

8 pieces of oopsie breads, see ingredients below.
6 – 8 tablespoons mayonnaise
4¾ oz. bacon
lettuce
1 tomato, thinly sliced
fresh basil

Oopsie bread

3 eggs
4¼ oz. cream cheese
1 pinch salt
½ tablespoon ground psyllium husk powder
½ teaspoon baking powder

Instructions

Oopsie bread

1. Separate the eggs, with the egg whites in one bowl and the egg yolks in another.

1. Whip egg whites together with salt until very stiff. You should be able to turn the bowl over without the egg whites moving.

1. Mix the egg yolks and the cream cheese well. If you want, add the psyllium seed husk and baking powder (this makes the Oopsie more bread-like).

1. Gently fold the egg whites into the egg yolk mix – try to keep the air in the egg whites.

1. Put 8 oopsies on a paper-lined baking tray.

Bake in the middle of the oven at 150° C (300° F) for about 25 minutes – until they turn golden.

Building the BLT

1. Start by frying the bacon slices.

1. Place the oopsie bread pieces top surface down.

1. Spread 1–2 tablespoon of homemade mayonnaise on each.

1. Place lettuce, tomato, some finely chopped fresh basil and fried bacon in layers between the bread halves.

Serve immediately.

Low-Carb Naan Bread with Melted Garlic Butter

Ingredients

14 tablespoons coconut flour
2 tablespoons ground psyllium husk powder
½ teaspoon baking powder
1 teaspoon salt
6¾ tablespoons melted coconut oil
2 cups boiling water
coconut oil, for frying
sea salt

Garlic butter

3½ oz. butter
1 – 2 garlic cloves, minced

Instructions

1. Mix all dry ingredients in a bowl. Add oil and then boiling water and stir thoroughly.

1. Allow to rise for five minutes. The dough will turn firm fairly quickly, but stay flexible. It should resemble the consistency of Play-Doh. If you find it’s too runny then add more psyllium husk until it feels right. The amount needed may vary depending on what brand of husk or coconut flour you use.

1. Divide into 6 or 8 pieces and form into balls that you flatten with your hands directly on parchment paper or on the kitchen counter.

1. Fry rounds in coconut oil over medium heat until the Naan turn a nice golden color.

1. Heat the oven to 140°F (70°C) and keep the bread warm while you make more.

1. Melt the butter and stir in the freshly squeezed garlic. Apply the melted butter on the bread pieces using a brush and sprinkle flaked salt on top.

Pour the rest of the garlic butter in a bowl and dip pieces of bread in it.

Keto Lasagna

Ingredients (6 Servings)

2 tablespoons olive oil
1 lb ground beef
1 onion
1 garlic clove
5¹⁄₃ tablespoons tomato paste
½ tablespoon dried basil
1 teaspoon salt
½ teaspoon ground black pepper
8 tablespoons water

Keto pasta

8 eggs
²⁄₃ lb cream cheese
1 teaspoon salt
5¹⁄₃ tablespoons ground psyllium husk powder

Cheese topping

2 cups sour cream or crème fraiche
¹⁄₃ lb shredded cheese
2 oz. grated parmesan cheese
½ teaspoon salt
¼ teaspoon ground black pepper
8 tablespoons fresh parsley, finely chopped

Instructions

1. Start with the pasta sauce, perhaps even the day before, for a more flavorful sauce.

1. Peel and finely chop onion and garlic and fry in olive oil until soft. Add the ground beef and fry until golden. Add tomato paste and spices.

1. Stir thoroughly and add water. Bring to a boil, lower the heat, and let simmer for at least 15 minutes or until most of the water has evaporated.

1. Meanwhile, make the lasagna sheets according to the recipe below.

1. Preheat the oven to 400°F (200°C). Mix shredded cheese with sour cream and most of the Parmesan cheese. Reserve one or two tablespoons for topping. Add salt and pepper and stir in the parsley.

1. Place lasagna sheets and pasta sauce in layers in a greased 9″ x 13″ baking dish.

1. Spread the sour cream mixture and the remaining parmesan cheese on top.

Bake in the oven for about 30 minutes or until the lasagna has a nicely browned surface. Serve with a green salad and your favorite dressing.

Lasagna sheets

1. Preheat the oven to 300°F (150°C). Whisk together eggs, cream cheese and salt into a smooth batter. Continue to whisk while stirring in the psyllium husk, a little at a time. Let sit for a few minutes.

1. Spread the batter on a baking sheet lined with parchment paper using a spatula. Place another parchment paper on top and flatten with a rolling pin until the batter is at least 13 x 18 inches (33 x 45 cm). You can also divide into two batches and use another baking sheet for an even thinner pasta.

Let both pieces of parchment paper remain in place. Bake for about 10-12 minutes. Let cool and remove the paper, slice into sheets that fit your baking dish.

Tip!

Want to change it up and make it a little easier? You can substitute thinly sliced zucchini for the low-carb lasagna sheets.

Zucchini Noodle Chicken Pesto Bowl

- Prep time: 10 minutes

- Cook time: 20 minutes

Yield: Serves 2

Ingredients

- 2 Tbsp olive oil

- 1/2 pound boneless skinless chicken breast(s)

- Salt

- 1/4 teaspoon paprika

- 2 medium large zucchini (a little more than a pound)

- 2 garlic cloves, sliced

- 1/4 cup prepared basil pesto

- Handful of cherry tomatoes, cut in half

Several fresh basil leaves, thinly sliced, for garnish

1 – Cook the chicken breast(s): Sprinkle both sides of the chicken breast(s) with a little salt and the paprika. Heat 1 Tbsp of olive oil on high heat in a large sauté pan. Place the chicken breast(s) in the pan and cook for a minute or two on each side, until well browned.

Lower the heat to low and cover the pan, cook for 2 to 5 more minutes (depending on the thickness of the breast) until the chicken is just cooked through.

Remove the chicken from the pan and let it rest while you make the zucchini noodles.

2 – Make zucchini noodles: Use a spiralizer to make zucchini noodles with the zucchini.

3 – Sauté the zucchini noodles, garlic: Add another 1 Tbsp of olive oil to the pan you used to cook the chicken and heat it on high heat.

Add the zucchini noodles and the sliced garlic and sauté, stirring often, until the noodles begin to wilt. Sprinkle with 1/4 teaspoon of salt while you cook the zoodles.

When they are just barely cooked and if they are releasing moisture, remove them to a colander placed over a bowl to drain.

4 – Slice or cut the chicken into bite-sized pieces.

5 – Toss zucchini noodles with pesto: Place the zucchini noodles in a serving bowl and toss with basil pesto.

Serve the zucchini noodles in bowls topped with chicken, tomatoes, and sliced fresh basil leaves.

Fat Head Pizza

Ingredients (4 Servings)

1½ cups shredded mozzarella cheese
1/2 cup Almond flour
1/4 cup of Coconut Flour
2 tablespoons cream cheese
1 teaspoon Psyllium Husk
1 teaspoon Baking powder
2 eggs
½ teaspoon salt
olive oil to grease your hands

Topping

½ lb Italian Sausages/Chorizo Sarta or Salami
1 tablespoon butter/Olive Oil
120 ml unsweetened tomato sauce
½ teaspoon dried oregano and other herbs
Mushrooms and Olives to taste
1½ cups shredded mozzarella cheese

Instructions

1. Preheat the oven to 400°F (200°C).

1. Heat the mozzarella and cream cheese in a small pan on medium heat or in the microwave oven.

1. Stir until they melt together. Add the other ingredients and mix well.

1. Oil your hands and flatten the dough on parchment paper, about 8 inches (20 cm) in diameter. You can also use a rolling pin to flatten the dough.

1. Make holes with a fork and bake in the oven for 10–12 minutes until golden brown and remove from the oven.

1. Meanwhile, sauté the ground sausage meat in olive oil or butter. Cut Chorizo Sarta or Salami

1. Spread a thin layer of tomato sauce on the crust. Apply the meat and a lot of cheese and bake for 10–15 minutes or until the cheese has melted.

Sprinkle oregano on top and serve with a green salad.

Tip!

Bake an additional crust, and freeze for a future quick-and-easy dinner. Or, use the extra crust to make homemade garlic focaccia—simply drench with garlic butter and bake for another minute or two.

Keto Garlic Bread

Ingredients (12 Servings)

Bread

1¼ cups almond flour
5 tablespoons ground psyllium husk powder
2 teaspoons baking powder
1 teaspoon sea salt
2 teaspoons apple cider vinegar or white wine vinegar
1¼ cups boiling water
3 egg whites

Garlic butter

4 oz. butter, at room temperature
1 garlic clove, minced
2 tablespoons fresh parsley, finely chopped
½ teaspoon salt

Instructions

1. Preheat the oven to 350°F (175°C). Mix the dry ingredients in a bowl.

1. Bring the water to a boil and add this, the vinegar and egg whites to the bowl, while whisking with a hand mixer for about 30 seconds. Don’t overmix the dough, the consistency should resemble Play-Doh.

1. Form with moist hands into 10 pieces and roll into hot dog buns. Make sure to leave enough space between them on the baking sheet to double in size.

1. Bake on lower rack in oven for 40-50 minutes, they’re done when you can hear a hollow sound when tapping the bottom of the bun.

1. Make the garlic butter while the bread is baking. Mix all the ingredients together and put in the fridge.

1. Take the buns out of the oven when they’re done and leave to let cool. Take the garlic butter out of the fridge. When the buns are cooled, cut them in halves, using a serrated knife, and spread garlic butter on each half.

Turn your oven up to 425°F (225°C) and bake the garlic bread for 10-15 minutes, until golden brown.

Tip!

What do you do with the three egg yolks – béarnaise sauce, of course! Check out our recipes for béarnaise sauce and chili-flavored béarnaise sauce.

Chili-Flavored Béarnaise Sauce

Ingredients

4 egg yolks
2 teaspoons white wine vinegar
2 pinches onion powder
1 red chili pepper, deseeded and finely chopped
1 teaspoon tomato paste
8¾ – 11 oz. butter
salt and pepper

Instructions

1. Crack the eggs and separate the egg yolks into a heat-resistant bowl. Save the egg whites for something else, for example a tortilla bread.

1. Mix white-wine vinegar, onion powder, chili and tomato paste in a separate small bowl.

1. Melt the butter in a saucepan without letting it turn brown.

1. Slowly beat in the butter one drop at a time into the egg yolks and continue to whisk, increase the pace into a thin stream as the sauce thickens. Continue to whisk until all the butter has been added. The white milk protein that has accumulated at the bottom of the pan should not be included.

Add the vinegar and tomato mixture. Stir together, salt and pepper to taste. Serve immediately.

Tip!

A béarnaise sauce will separate if it gets too hot. The safest way to prevent this is to use a double boiler: Simmer water in a pot and remove from the heat. Add just enough water so that you can lower the bowl with the finished béarnaise sauce into the pot without letting the hot water touch the bowl.

Low-Carb Pancakes with Berries and Whipped Cream

Ingredients

4 eggs
8¾ oz. cottage cheese
2 tablespoons ground psyllium husk powder
2 tablespoons butter or coconut oil

Toppings

8 tablespoons fresh raspberries or blueberries or fresh strawberries
1 cup heavy whipping cream

Instructions

1. Blend all ingredients for the batter in a bowl with a spoon or a big fork. Let swell for 5 minutes or more.

1. Heat butter or oil in a frying pan. Fry the pancakes on medium heat for 3–4 minutes on each side. Flip carefully. Don’t let the cottage-cheese lumps stick to the pan as they melt.

Serve with blueberries or other berries, and heavy cream whipped until soft peaks form.

Low-Carb Pancakes with Berries and Whipped Cream

Low-Carb Chocolate and Peanut Squares

Ingredients (12 Servings)

3½ oz. dark chocolate with a minimum of 70% cocoa solids
4 tablespoons butter or coconut oil
1 pinch salt
3¹⁄₃ tablespoons peanut butter
½ teaspoon vanilla extract
1 teaspoon licorice powder or ground cinnamon or ground cardamom (green)
3¹⁄₃ tablespoons chopped salted peanuts, for decoration

Instructions

1. Melt the chocolate and the butter or coconut oil in the microwave oven or in a double boiler. If you don’t have a double boiler you can put a glass bowl on top of a pot of steaming water. Make sure that the water doesn’t reach the bowl. The chocolate will melt from the heat of the steam. Mix in all other ingredients and pour the batter into a small greased baking dish lined with parchment paper (no bigger than 4 x 6 inches).

1. Let cool for a while and top with finely chopped peanuts or other creative toppings. Refrigerate.

When the batter is set, cut into small squares with a sharp knife. Remember, keep these and all treats small—no more than a 1 x 1 inch square. Store in the refrigerator of freezer.

Tip

Almond or hazelnut butter work, too. And try different toppings: toasted (and coarsely chopped) almonds or hazelnuts, roasted sesame seeds with unsweetened coconut flakes, or even tahini.

Peanut butter cup squares

Ingredients

- 1/2 cup butter, melted

- 2/3 cup low carb whey protein powder, vanilla flavor

- 1/2 cup powdered erythritol or Swerve Confectioners Powder

- 1/4 teaspoon stevia extract

1/2 cup natural sugar-free peanut butter

Topping:

- 3/4 cup sugar-free chocolate chips

2 Tablespoons natural sugar-free peanut butter

Instructions

Line an 11×7 baking dish with waxed paper.
In medium bowl, mix the butter, whey protein powder, erythritol, stevia and peanut butter together. Spread mixture in the bottom of prepared pan.
In Pyrex or metal bowl over pot of simmering water, melt chocolate chips with the peanut butter, stirring until smooth. Pour melted chocolate over peanut butter mixture and spread evenly to cover top.
Refrigerate for at least an hour before cutting into squares. Keep in the refrigerator for snacking.

Notes

Makes 35 squares

Nutrition per square: 79 calories, 6.4g fat, 34mg sodium, 2.0g carb, 1.0g fiber, 1.0g net carb, 2.8g protein, 5.1g erythritol

KETO CHEESECAKE – NEW YORK BAKED CHEESECAKE

INGREDIENTS

BASE
1/2 Cups Almond Flour
1/2 Cups Coconut Flour
1/4 Cups shredded coconut
1/2 Cups Butter

CHEESE CAKE FILLING
2 Cups Cream Cheese
3/4 Cups Sour Cream
1/4 Cups Natvia (Or Erythritol)
3 Whole Large Eggs
1 tsp Vanilla Essence
1 tsp Lemon Zest

INSTRUCTIONS

Add all the base ingredients into a bowl, melt the butter in the microwave for 30 seconds and mix together in a bowl.
In a cake tin, line the inside with baking paper and press the base mixture into the bottom of the tin. I usually press it just to the bottom because the sides become too thin
Place the tin in the fridge and continue to follow the steps. Turn the oven on and select 140 degrees C (280 F) if fan forced, otherwise 160 degrees (320 F).
In a mixing bowl, add the cream cheese and the sour cream together, along with the vanilla essence, sugar substitute (natvia) and the lemon zest. Add 1 Egg to the bowl and begin to mix together (I use electric beaters to get a good consistency). As the mixture begins to mix slightly, add another egg and continue to mix. Add the last egg and continue to mix.
Take the base out of the fridge and fill the tin with the cheese mixture. Put into the oven and bake in a water bath (Or large ramekin filled with water in the oven beside cake) for 45 – 50 mins.
Check the cheesecake by pushing a spike into the middle. If it comes out clean then the cake is ready. Leave the oven slight open and leave the cake in the oven for another 30 mins to cool slowly. Put in the fridge for another 60 mins and enjoy!

No-Bake Keto Cheesecake

INGREDIENTS

FOR THE KETO GRAHAM CRACKER CRUST
10 g almond flour
10 g very finely chopped pecans
1 1/2 teaspoon Swerve confectioners or xylitol*
1/4 teaspoon cinnamon
pinch kosher salt
1 1/2 teaspoons melted grass-fed butter

FOR THE KETO CHEESECAKE
40 g sour cream plus more for serving (optional)
70 g cream cheese at room temperature
28 g grass-fed butter at room temperature
1/2 teaspoon vanilla extract
1/8-1/4 teaspoon lemon juice to taste
2-3 tablespoons Swerve confectioners or xylitol, to taste (we use 2)

INSTRUCTIONS

FOR THE KETO GRAHAM CRACKER CRUST
Lightly toast almond flour and (very finely chopped!) pecans in a skillet or pan over medium heat, until fully golden and fragrant (2-4 minutes). This is very important taste-wise, so don’t skip!

Transfer toasted nuts to a small bowl (or go straight for the serving glass), and mix in Swerve, cinnamon and salt. Add in butter, mix until thoroughly combined, and press into serving glass or dish. Refrigerate while you make the cheesecake.

FOR THE KETO CHEESECAKE
Add sour cream to a medium bowl and beat with an electric mixer until whipped (2-3 minutes). Set aside.

Add cream cheese and grass-fed butter to a medium bowl and beat with an electric mixer until fully creamed. Add vanilla extract, lemon juice (add a light squeeze to taste), Swerve and beat until just combined.

Fold in whipped sour cream. Pipe or spoon cheesecake mixture into the graham cracker lined glass. Freeze for 30-40 minutes or refrigerate for a couple hours (or overnight).

Optional: Serve with more whipped sour cream (or heavy cream) and a couple of strawberries.

SERVING SUGGESTIONS
heavy or sour cream whipped
strawberries thinly sliced or Blueberries