Photo by karen_neoh
We’ll get to the keto recipes further below, but first you should have a basic understanding about what the ketogenic diet actually is.
The ketogenic diet is not that popular as the Paleo diet or the Atkins diet for example, but it certainly has its place in your healthy lifestyle, especially if you suffer from certain health conditions like epilepsy or Alzheimer’s disease. Among the many benefits of this regime are the great effect it has on burning body fats, not to mention the therapeutic, alleviating and the possible healing potential of this diet on cancer and few other serious health conditions.
What is the Ketogenic Diet?
The ketogenic or “keto diet” is a very specific high-fat diet regimen used mainly for weight loss and therapeutic purposes to treat seizures or certain severe and rare metabolic diseases mostly in children. It’s based on a large intake of lipids or fats (70% to 90% of the diet) and a massive reduction of carbs. The fats are then converted into ketones, which provide energy to the brain and the body.
This diet is called ketogenic because it causes increased production and release of ketone bodies in the blood ( a state called ketosis ) thus supplying the body mainly with fats and very limited amount of carbohydrates .
The principle of the ketogenic diet is based on a simple rule : decrease the carbs and increase the fats. This diet is used for nearly a century, including on children with epilepsy. In recent years this diet has been gaining interest and gets special attention from doctors and researchers, because of the therapeutic properties it has on other diseases such as Alzheimer’s disease, Parkinson’s disease, brain damage caused during cerebral vascular accidents (stroke), obesity and overweight, diabetes and cancer. So, the ketogenic diet approach could possibly help to improve and save the lives of many people in the long run.
Reduced glucose levels in the blood will force the body to adapt to the deprivation and to draw on its reserves to produce energy. Instead of the getting this energy from the greatly reduced carbohydrates, the body will use the fat from food and body fat cells, which are then transformed into ketone bodies, which supply the neurons and cells with energy.
That way this diet would have the property to slow down Alzheimer disease and progression of cancers by changing the energy supply patterns of the sick or cancerous cells. For example, Alzheimer’s disease hinders the ability of neurons to draw their energy from carbohydrates, so the ketogenic diet allows your body to tap into the energy of fats, through the ketone bodies produced by the liver.
Ketosis has long been used as a therapy in children with epilepsy and more recently, in patients with’ Alzheimer’s or Parkinson’s diseases!
In short the basic idea of the keto diet is to consume a lot of fat, just enough protein and very little carbs. This may seem confusing at first, but eating ketogenic is healthy, extremely varied and tasty.
Main principle of keto diet
The ketogenic diet can be used by anyone that needs it, so it’s based (and should be) on few very simple principles:
- Eat carbs in very small amounts : a maximum of 50g per day
- Replace sugar with “good fat” i.e omega-3, omega-6 fatty acids from fish, canola or flaxseed oil, flax seeds and a good supply of omega 9 from olive oil…
- Consume just enough, but not too much protein at every meal
The key is to add healthy fats like these :
- Olives and olive oil,
- Coconut and coconut oil,
- Butter,
- Nuts , especially macadamia nuts, low in protein and in omega-6,
- Yolks of organic eggs and organic meats (or substitute),
- Avocado
What Foods are Allowed when you are on a Ketogenic diet:
Fish, seafood, meat, poultry, eggs, butter, vegetable oil, vinegar, lemon juice, olives, avocado, vegetables low in carbohydrates such as leafy green vegetables (spinach, lettuce types, endive, cabbage, kale, chard), cheeses (maximum of 100 g per day).
Also, cheese, cream, meats, seeds, vegetable oils, duck fat, yoghurt, oily fish, … all are permitted. Priority is also given to fats that contain medium chain triglycerides (MCTS) which promote the transition to a state of ketosis. The champion in the MCTS field: coconut oil .
What about proteins? Well, just have a normal and optimized protein diet with an intake of 0.8 – 1 g per kilo of body weight. In addition we also limit the carbs, because a very low carbohydrate intake is the main required factor for your body in order to enter in a state of ketosis.
Fruits should be reduced too, with the exception of the red berries (50 g per day max), and instead we would be focusing on consuming grains and starches and vegetables poor in carbohydrates: lettuce, mushrooms, cabbage, cauliflower, chinese cabbage, celery root and chicory.
Foods to avoid :
- breads, pastries, cereals
- pasta, rice, potatoes, couscous, corn, quinoa, buckwheat, dried vegetables
- cooked dishes
- cookies, pastries,
- milk chocolate or chocolate with less than 85 % cocoa, candy, jam, honey
- fruit, except the less sweet ones
- sodas except the ones with 0 % sugar.
Now After you know the main basics of the ketogenic diet lets look at few keto delicious recipes listed below:
First a Few Easy Keto Recipes:
Photo by French Tart
1. Lemon Curd Keto Recipe
Here’s a Ketogenic recipe for a jar of Lemon Curd which contains 11 grams of carbohydrate net for a pot. It’s a perfectly delicious recipe if you don’t have issues eating eggs, because you’ll need a few egg yolks.
Ingredients :
2 or 3 large lemons (preferably organic)
4 egg yolks
Sweetener of your choice (equivalent of 90 gr of sugar)
40 grams of butter with room temperature , diced
Preparation:
Bring to a boil the lemon juice combined with some (1 tbsp) grated lemon zest.
Beat the egg yolks along with the sweetener. Gradually add the lemon juice while whisking.
Putt it all on low heat and let it thicken while stirring. When the mixture becomes creamy, remove from heat, add the butter pieces and mix them well.
Allow the mixture to cool, then put in a jar and keep in the refrigerator up to one week. Serve with pancakes or lemon panna cotta.
Photo by Stacy Spensley
2. Delicious Green Keto Smoothie
Home made beverages and smoothies are not really suitable for the ketogenic diet, because they are normally too rich in carbohydrates. But this version is low in carbs and rich in micronutrients, mineral salts and healthy fats, so no problems drinking this yummy smoothie.
Ingredients:
1/2 avocado (75 to 100 gr)
A small bowl of spinach
1 glass of almond milk (120 ml)
1 glass of water (120 ml) and a few ice cubes
1/2 ts. vanilla extract or a few drops of almond extract
Sweetener according to your taste
Optional: 1/2 measure cup of Whey protein powder ( sugar-free), 1 teaspoon of chia seeds, 1 teaspoon of matcha green tea, 1/2 ts. of coconut oil.
Put all the ingredients in a blender and mix until the smoothie is looking nice and smooth.
3. Almond Milk without sugar Keto Recipe
Because it has no added sugars this recipe for homemade almond milk is perfectly compatible with the ketogenic diet. In fact, milk consumption is not recommended in the ketogenic diet as a glass of milk contains more than 12 grams of sugar in the form of lactose. Almond milk contains almost 10 times less!
Ingredients:
150 gr almonds
75 cl of water
1/2 vanilla pod or 1/2 cuil extract vanile
a pinch of cinnamon
a pinch of sea salt
A few drops of sweetener (equivalent to 1 cuil tablespoons of sugar)
Instructions:
Place the almonds in a bowl and cover them well with water. Soak the almonds overnight (approximately 8 to 10 hours). For a quick method of soaking, soak the almonds in boiling water for 1 hour. Rinse and drain.
Place the drained almonds in a blender with cold water, sweetener and half the chopped vanilla bean or vanilla extract.
Mix and blend at maximum speed for 1 minute.
Place a clean tissue over a bowl and strain the almonds pulp mixture. Squeeze out gently to the bottom of the cloth to extract the milk. Repeat the operation until there is no more liquid left in the almond left overs.
Rinse the blender, put the almond milk you just made and add the salt and the cinnamon. Mix for 10 seconds.
Put the milk in a well sealed bottle. Shake well before drinking. Keep it in the refrigerator for up to 3 days.
4. Cherry Clafoutis Keto Recipe
I hadn’t made clafoutis for years and I am now happy to enjoy the fruits available in the summer without worry or guilt that this may ruin my dieting regimen. This is a recipe quite suitable for people who practice the keto diet, so it’s properly-adapted for that purpose.
Nutrition information for the clafoutis recipe: (6 servings) : 114 Kcal, and 2.8 g. Carbs total, with 9.4 grams of Fat and 4.7 g. of proteins.
Ingredients:
50-55 gr of cherries (approx. 6-7 cherries)
3 eggs
90 gr of fresh cream
40 gr of erythritol
10 gr psyllium
1 g of gum xanthan (optional), or a half measure of whey vanilla.
1 ts. vanilla extract
Grind the erythritol until it has the substance of icing sugar, add eggs and beat for 1 minute with mixer or blender. Add the psyllium to the mix and blend until it is ground to a fine powder along with the rest of the ingredients for about 30 seconds.
Pour the mixture into a 40 x 20 cm mold tray with 12 hole or similar, add the cherries cut in two on the top and bake at 160 degrees for 40-50 minutes. Check that the dough is well cooked by inserting a thin knife into the clafoutis. Remove from the oven and let cool before serving.
The clafoutis can also be freezed pretty well too. You can put the mold in the freezer and take it out when you have the proper occasion to share with your friends or family.
Note: It is possible to replace the erythritol for a sweetener of your choice, you can also substitute the cherries for other fruit, just make sure not to exceed 50 gr. of fruits.
5. Zucchini Pancakes without flour
These pancakes are made of zucchini without flour, it has no gluten and you can add sour cream, chives or Boursin cheese or use in a wrap for fajitas or sandwiches.
Ingredients :
500 gr of zucchini
1 teaspoon (5 g) of salt
2 large eggs
Two shallots, medium sized, chopped (or 50 gr. of onion)
1/2 teaspoon of pepper
½ Teaspoon (2.5 ml ) of baking powder
3 ts. of almond powder (40 gr)
3 ts. psyllium or coconut flour
60 gr of parmesan cheese or grated gruyere cheese
A clove of garlic, minced
Preparation instructions:
Peel and shred the zucchini either by hand or using a kitchen robot.
Then put them in a colander, sprinkle with salt and let it drain for 30 to 45 minutes.
Thoroughly rinse and dry them using a tea towel to remove as much water as possible.
Heat the oven to 180°C.
Add the almond powder and the psyllium or the coconut flour to the zucchini, the eggs, the chopped garlic, the pepper and the salt, the baking powder and the parmesan cheese. Mix until the dough is homogeneous.
Place the dough into disks of 10 cm diameter on the baking paper and bake for 10 minutes, until the patties are golden brown on both sides.
Remove from oven and let them cool before taking off gently with a spatula.
Note: It is possible to fry the patties instead of cooking them in the oven.
6. Celery Fries (Chips)
Ingredients:
60 g. Celeriac or celery root (organic)
9 g. Normal cooking Oil
Preparation: Peel the celeriac, grate it into thin slices with a mandolin or by machine.
Spread one by one on the parchment paper and let them dry in the oven. Don’t get the temp. too hot and wait for at least 30 minutes.
Note: the celery pieces should not get blackened: so watch them closely! You can also open a bit the oven door to let steam escape.
In a skillet, heat enough oil (coconut or normal oil). When it is boiling, put the celery slices into the oil, then get them out and sprinkle with herbs, spices or oregano and salt.
Note: it’s difficult to estimate the amount of oil that will be absorbed by the celery chips, but the recipe is still ketogenic. So, don’t worry sbout tgat. And if you still find the celery fries too oily, you can just place tgem on a paper towel and it will soak most of the excess oil.
Prep time : 5 min
Cooking time : 30 min
Difficulty : simple
Intensity : 3/1
ENERGY VALUE 94 kcal
NUTRITIONAL VALUE: Fat: 9.08 g Protein: 0.92 g Carbohydrates: 2.10 g
7. Whipped cream and strawberries
This is one really fantastic dessert, it’s beautiful and very easy to make, great for the holidays!
Ingredients
40 g raw Strawberries,
50 ml whipped Cream 30% fat content
PREPARATION (1 min to make it) :
Pull out the cream from the fridge. Then place it in a cream whipoer or whipping siphon (add a few drops of sweetener and vanilla inside).
Tightly close the whipper, put the cartridge, shake it energetically 3-4 times, then use the siphon straight.
Next, distribute the cream between 4 bowls 50 ml each and add few strawberries in each portion. Use it whenever you find suitable and enjoy a great tasty time with your family.
..
Prep time : 0 min
Cooking : 0 min
Difficulty : simple
ENERGY VALU: 158 kcal
NUTRITIONAL VALUE: Fat: 15.24 g Protein: 1.43 g Carbohydrates: 3.80 g
8. Vanilla ice cream, “Haagen Dazs” creamy style
Ingredients :
For 180g of ice cream (3 servings of 60g)
– 1 egg yolk
– 3g vanilla sugar of the Isles (sugar cane Alsa)
– 80g of mascarpone
– 80 ml of fresh whipped cream 30% fat
– 1/2 teaspoon sweetener (or more if you want it sweeter)
– A few grains from a vanilla bean, fresh
PREPARATION (5 minutes total to make it) :
Mix the egg yolk with the vanilla sugar and the mascarpone. Add the vanilla bean grains and the sweetener. In a chilled bowl, beat the cream into chantilly cream. Mix the whipped cream with the rest of the mixed ingredients. Put in the freezer for at least 4 hours. Keep the ice cream in the freezer up to 4 months because the egg yolks are raw after all.
VALUE ENERGY : 564.76 kcal
NUTRITIONAL VALUES for 180g of ice cream
Fat: 54.60 g Protein: 8.30 g Carbohydrates: 10.04 g
9. Chocolate Fondant
Ingredients
11 g of butter
15 g of chocolate to 86% cocoa
15 g of sour cream 30% fat
½ Egg
½ Teaspoon of liquid sweetener
PREPARATION : melt the chocolate with a little water, add the sweetener, the sour cream, the melted butter, the egg yolk. Cook 15 – 20 min at 200°C
Preparation time : 2 min
Cooking time : 15 to 20 min
Difficulty : simple
VALUE ENERGy 253 kcal
VALEUR NUTRITIONAL
fat: 24.5 g Protein: 4.9 g Carbohydrates: 3.1 g
10. Cakes with sun-dried tomatoes and olives
Ingredients
40 g of sour cream 30% fat
62 g oil
25 g of soy flour
40 g of almond powder
4 g yeast
1 egg
35 g of dried tomatoes
60 g black olives
PREPARATION : heat together the sour cream and the oil, and then leave it to cool. In a bowl, mix the flour, the almond powder, the yeast and the egg. Then add the oil and the cream, the sun-dried tomatoes(pureed), and the olives ( cut in small pieces) and mix well. Bake the mixture at 180°C for 15 minutes. If you are using small molds, you will get approximately 20 mini-cakes.
Cooking time : 15 min
Difficulty : simple
VALUE ENERGY: 1233 Kcal
NUTRITIONAL VALUE
Fat: 1118,6 g
Protein: 26,9 g
Carbohydrates: 14.5 g
11. Keto Brownies
Who doesn’t love brownies? I certainly do. And you can still enjoy them even if you are on a Keto diet. The recipe is delicious and sweet due to the use of artificial sweetener erythritol, but if you don’t like artificial additives, then you can use a little honey or maple syrup in quantities that follow the ketogenic diet rules.
The brownies are extremely tasty and my family loved them when I made them a few days ago. You can check the recipe here.
12. Ketogenic Sugar-free Cheesecake for Breakfast!
For this recipe you don’t need almond flour or ground almonds and you can use pecans instead as they have a better nutrient profile and fats-carbs-protein ratio that perfectly meet the ketogenic diet rules. They are with higher fat and lower carbs content than almonds. You can even make it dairy free or nut free if you are allergy sensitive or in weight loss regimen.
This recipe is 100% ketogenic and low-carb high-fat (LCHF) compliant!
13. Sesame Sea Salt Low Carb Crackers
Crispy, delicious and yummy Sesame sea salt crackers that will make you stick to your Keto diet plan and ask for more :).
They may need additional baking time if the crackers turn out to be soft, but in the end you won;t regret the extra cooking efforts and will certainly enjoy them. You may want to share with friends and family, because the recipe is for about 70 crackers. Or, if you are really hungry and like to eat a lot, you can have the crackers all for your self. I won’t blame you if you do the latter as these crackers are just wonderfully crunchy and will make for a great snack.
14. Bread with almond powder and flax seed
This bread is made from powdered almonds and flax seed. It gets olden brown and crispy, especially when you toast the bread slices just before serving. The bread very easy to make and you can keep it for a week in the fridge. I get a few toasted slices with a good butter in the morning the strawberry jam without sugar or the almond puree with argan oil. You should try it too and I’m sure you will love the feeling and the taste.
Ingredients :
150 gr of almond powder blanched
100 gr flax seeds, golden ground
1 ts. tablespoons of chia seeds ground or psyllium (optional)
2 tbsp of baking powder(2 packets)
1/2 ts. salt
1 ts. of stevia sweetener, or sucralose powder (optional, depending on your taste)
5 large beaten eggs or 6 small eggs
1 ts. tablespoons of apple cider vinegar (optional)
A knob of butter for the mold
Instructions:
Preheat the oven to 160 degrees.
Butter a medium bread pan (20-22 cm).
Mix all the dry ingredients, add the wet ingredients, beat well for 30 seconds with mixer or blender. Pour the mixture into the buttered pan.
Bake for 30 to 40 minutes in the oven at 160 degrees.
Once ready, put the bread to cool on a grill.
15. Bread without flour
A recipe for bread without flour and without sugar. The ingredients are also easy to find everywhere nowadays.
Ingredients:
330 grams of ground flax seed
5 egg whites
2 whole eggs
5 tablespoons of oil (flax seed, coconut or olive oil)
1 tablespoon of baking powder
1 teaspoon of salt
1/2 glass of water
1 tablespoon of sugar or sweetener
Preparation
Mix well all the dry ingredients and then add the wet ingredients. Beat well and then put it in a loaf pan and bake at 180° for 30 minutes.
You can also put the dough in small molds, in this case be sure to reduce the cooking time.
Nutrition for each slice: 145 cal, 11 g fat, less than 1 g of net carbs, 6.5 g protein
16. Moroccan Sellou with no sugar and no flour
Sellou is a classic pastry of the Moroccan cuisine culture and a must have meal in the time of Ramadan holidays. Traditionally made with base of flour made from roasted almonds, sesame seeds, butter and honey, this Moroccan recipe has been adapted to the ketogenic diet by eliminating the flour and the honey. So, it’s very low in carbs, but extremely tasty and sweet!
This recipe is for 20 servings of 30 gr each.
Ingredients:
250 g of blanched almonds
250 g sesame seeds
100 g of flax seeds
1/2 tbsp anise ground
1 tbsp of cinnamon
1/2 teaspoon salt
1/4 teaspoon mastic (gum Arabic)
100 g melted butter
Sweetener according to taste (Here 4 cuil with soup of sucralose powder).
For the decoration :
Almonds, crushed, roasted or toasted sesame seeds
Instructions:
• Place the sesame seeds on a baking sheet and bake them in the oven. Then put them in grinder or blender while still warm and add the half of the sucralose to obtain a compact and oily texture
• Roast the almonds in the oven and grind with the remaining sucralose to get the almond powder. Then mix the flour with the sesame paste and the ground almonds powder for 10 to 15 minutes (by hand or in a mixer) until the mixture becomes compact.
• Roast the flax seeds for 5 minutes in the oven, then grind and sift them into a large container along with the salt, the anise, the ground cinnamon and the mastic.
• Stir in the melted butter while kneading all the ingredients together for 5 minutes. (If you don’t find it sweet enough, it is time to add the sweetener).
• In a pan lined with parchment paper, press the Sellou to a thickness of 2 cm and cover with a foil. Let it rest in the refrigerator for 2 hours.
• Unmold the Sellou and cut it into diamond shapes. Decorate the diamond shaped Sellou with chopped almonds or toasted sesame seeds.
Nutrition info: 109 cal, 15 gr fat, and 1.4 of net carbs (2,4 gr with fibers) and 2.7 gr of proteins.
17. Fathead Pizza Recipe
The fathead pizza is a great classic recipe used in the ketogenic diet.
The pizza is for 8 pieces, each of which contains 120 Kcal : 1,6 g carbohydrates, 9 gr. fat and 10 gr. protein.
Ingredients :
For the crust:
300 gr of mozzarella farm grated (for the dough)
2 tablespoons of almond powder
1 egg
1 ts. blend of herbs and spices for pizza
For the filling :
4 ts. tomato sauce without added sugar
Use topping of your choice for the pizza (here you can use pepperoni and fresh pan fried mushrooms).
Preparation:
Put the grated mozzarella in a bowl in the microwave, then put it to cook on high heat for 1 minute.
Take the bowl out of the microwave, stir well, add the egg, the almonds and the spices. Then knead the dough by hand or with a spoon until all ingredients are well blended.
Roll out the dough by hand on a baking sheet covered with baking paper. Prick the dough with a fork so it doesn’t swell.
Bake for 5-10 minutes until the pizza gets nicely brown. Remove from the oven and let it cool for 10 minutes before filling.
Next, add the tomato sauce, garnish at your choice and sprinkle with cheese. Place into the oven and bake for 5 minutes (until the cheese melts). Let it cool for 10 minutes before serving, so that the dough hardens enough and gets crunchy.
18. Cookies with almond and coconut powder, without sugar
These Keto cookies are made with almond powder and grated coconut as base ingredients, including pieces of chocolate with 85% cocoa. As they are extremely crispy, these cookies go perfectly with a cup of tea or coffee. They have just enough sweetness and are very low in carbohydrates.
Ingredients:
150 gr of blanched almond powder (flour)
50 gr of grated coconut
5 ts. of stevia sweetener, or sucralose powder (depending on your preference and taste)
2 eggs
1 tablespoon of baking powder (1 large spoon or two small tea spoons)
1 pinch of salt
1 ts. vanilla extract
2 tbsp. of coconut oil or melted butter
50 gr of chocolate with 85% cacao chopped into small pieces
Preparation:
Preheat the oven to 180°C. Mix all the ingredients until the dough is perfectly homogeneous.
Lay parchment paper, not greased or silicone mat on a baking sheet.
Form cookies of 3 cm in diameter or less with the help of a spoon, flatten slightly with a fork. These cookies will not expand during cooking, so it’s not worth it to leave plenty of space between each cookie.
Bake at 180°C for 10 minutes. They should be golden and crispy when ready. Allow to cool before serving.
19. Keto Cheesecake with Peanut Butter Recipe
This Ketogenic peanut butter cheesecake is flavored with maple syrup and is a dessert suitable for all occasions.
Ingredients:
A box of 200 gr fresh cheese
A box of 200 gr cream cheese (you can use Philadelphia cream cheese)
100 ml of fresh cream
4 tablespoons of peanut butter without sugar
200 gr of almonds
50 gr of butter at room temperature
4 sheets of gelatin
Sweetener (feel free to use whichever sweetener you prefer)
Half a vanilla bean
85 % cocoa Chocolate shavings
A few roasted almonds for decoration
5 drops of aromatic maple syrup (optional)
Preparation
Roast the almonds in a pan and then mix them with the butter and 1 tablespoon of powdered sweetener.
Prepare a cheese cake mold for the dough.
Put the gelatin sheets to soak in cold water.
In a large bowl, mix both cheeses, the cream, the seeds from the vanilla bean; the peanut butter, the maple syrup and the sweetener. Beat well until the mixture is homogeneous.
Squeeze out the gelatin and dissolve in small amount of very hot water.
Add the gelatin to the bowl with the cream and pour into the pan, over the crushed almonds you made earlier in step 1.
Place the mixture in the refrigerator for 30 minutes and then decorate with the chocolate shavings. Cover with foil and set aside for a few hours in a cool place (at least 4 hours) before serving. Ideally, leave overnight in the refrigerator.
Decorate with the roasted almonds just before serving.
20. Cheesecake with berries without sugar
Since I discovered this cheesecake, I make them for every possible occasion whenever I can. It is always a hit with my Keto dieting friends and non-ketogenic eaters. It’s not uncommon for my guests to ignore the traditional cakes for this cheesecake.
This cheesecake makes 12 pieces, each having 260 kcal.
Nutrition info: 5,7 gr protein, 22 gr fat, 10 gr carbs of which 5 are fiber.
Ingredients:
200 gr fresh cheese
200 gr cream cheese
200 ml of fresh cream
200 gr of almonds
50 gr of butter at room temperature
4 sheets of gelatin
Sweetener (feel free to use whichever sweetener you prefer)
Half a vanilla bean
250 gr of fresh raspberries
200 gr of strawberries
50 cl of lemon juice
Preparation
Roast the almonds in a pan and then mix them with the butter and 1 tablespoon of powdered sweetener.
Prepare a cheese cake mold for the dough.
Put the gelatin sheets to soak in cold water.
In a large bowl, mix both cheeses, the cream, the seeds from the vanilla bean; the juice of the lemon and the sweetener. Beat well until the mixture is homogeneous.
Squeeze out the gelatin and dissolve in small amount of very hot water.
Add the gelatin to the bowl with the cream and pour into the pan, over the crushed almonds you made earlier in step 1.
Place in the refrigerator for 30 minutes and then decorate with the raspberries. Cover with foil and set aside for a few hours to cool before serving.
21. Keto Waffles Recipe
The recipe for the Ketogenic waffles is very similar to the coconut pancakes, except that the dough is thicker.
Ingredients
• approx 100 g of Cream cheese
• 4 eggs
• 6 tablespoons of coconut flour
• Vanilla extract
• Sweetening agent (optional)
• 1 ts. of baking powder
Preparation:
Mix all ingredients except the coconut flour in a bowl and mix with mixer or blender. Add the coconut flour gradually until the mixture has the consistency of a waffle batter.
Heat your waffle mold, spread with butter as needed and cook the waffles.
Serve with jam, syrup without sugar, melted chocolate with 85 % cocoa or whipped cream.
22. Broccoli and Zucchini soup
A good soup is always welcome and there is no reason to miss on it if you follow the ketogenic diet. Nevertheless, keep in mind that a bowl of broccoli soup contains about 7 grams of carbohydrates.
Ingredients:
400 gr of broccoli, washed and cut
200 gr of zucchini cut into cubes
1 leeks
50 gr of butter
Salt, pepper
Cheese (or a tablespoon of cream cheese).
Preparation:
In a casserole, put the butter to melt, add the cut leeks and stir. Then add the chopped vegetables and mix them well.
Pour water into the mixture until the vegetables are almost covered and leave it to cook for twenty minutes. The veggies should be quite melted and soft when ready.
Mix all this with the cheese to make a cream soup, decorate with a little cream and fresh basil leaves or other fresh herbs. Then add some salt and pepper and enjoy!
23. Pizza with flax seeds and cheese
It is quite possible to eat a delicious crispy pizza while following the ketogenic diet. This pizza recipe is quick and very easy to make and has very little carbs too. The serving portions are sufficient for two people.
Ingredients:
For the pizza crust:
200 gr mozzarella cheese, grated for the dough
4 tablespoons of grated parmesan cheese
50 gr of ground flax seed
½ Glass of water
1 grated clove of garlic
Salt and pepper
1 egg
For the filling :
6 ts. of homemade tomato sauce
A topping of your choice (pepperoni, minced meat, tuna…)
100 gr of grated cheese
Instructions:
1. In a bowl, mix all the ingredients for the dough vigorously to avoid lumps.
2. Roll out the dough in round shape 25-30 cm in diameter on a baking pan lined with parchment paper.
3. Bake at 150 degrees until the dough turns golden-brown.
4. Add the topping to the pizza and garnish-decorate it as you prefer. Then place it back into the oven until the cheese melts.
5. Allow the pizza to cool a little before serving.
Photo by karen_neoh
24. Ketogenic Tiramisu with no sugar and no flour Recipe
This tiramisu is one of my favorite deserts as it’s a version without sugar and without flour, so very low in carbohydrates. In order to make the mascarpone cream more light, I mix it with half of the whipped cream.
Ingredients:
2 chocolate mug cakes
150 gr of mascarpone
200 ml of fresh cream
1 espresso or other coffee
1 tablespoon of cocoa powder
1 ts. vanilla extract
Sweetener
Preparation
Make two chocolate mug cakes, let them cool and then cut them into disks.
Beat the mascarpone, add the sweetener (whatever you are using) and the vanilla extract. Whip the cream until it is well thicken and puff up. Gently stir the whipped cream with the mascarpone.
Dip the cake discs in the coffee and lay it into a glass bowl. Next, put a tablespoon of the cream and mascarpone mixture and spread it evenly. Then cover with another slice of the soaked in coffee chocolate mug cake.
Keep repeating this until you use all the chocolate mug cake slices and then cover the entire tiramisu cake with tge cream you have left.
Then sprinkle the last layer of cream with cocoa powder and leave the tiramisu to cool for 2 hours in the refrigerator.
Enjoy!
Photo by mealmakeovermoms
25.Stuffed eggs Keto Recipe
This recipe is 100% Ketogenic, it’s a bit retro and puts the egg in the spotlight. The recipe is perfect as an appetizer or to complement a salad if you have to make something in a hurry for your guests.
Ingredients
1 dozen eggs
2 c. Dijon mustard
1/2 cup mayonnaise
1 cup. minced onion
1/4 cup. tabasco sauce
Salt and pepper
Paprika
Preparation
Place the eggs in a pot. Cover the eggs with one inch of cold water. Add a tablespoon of vinegar (to help remove the eggs from the shell). Bring to a boil. Cover and remove from heat. Allow to cool with the lid on for 12-15 minutes. Remove the warm water and fill the pot with cold water. Change the cold water every few minutes.
Remove/peal the egg shells. Cut the eggs into disks. Carefully remove the egg yolks and leave them aside. Place the egg white halves on a platter.
In a bowl, using a fork, mash the yolks. Add Dijon mustard, mayonnaise, onion, tabasco, pepper and salt.
Place the egg yolks mixture you just made into the egg whites. Top with paprika on taste.
Enjoy!
Few Notes: The anticonvulsant properties of this diet are well known, but it can only be used with a medical prescription, and requires strict supervision by a specialized medical center.
The Ketogenic diet is not recommended for pregnant women, diabetics, people with heart disease and other serious conditions. Please consult a specialist, your doctor or dietitian before you follow this diet.
The ketogenic diet is also used by bodybuilders who wish to lose fat. But mostly, the ketogenic diet allows you to be in good shape and to fight effectively against cancer to the extent where the affected cells would be really hungry without the carbs supply. However, this diet is not recommended for people with type 1 diabetes due to a high risk of Diabetic ketoacidosis (DKA) in these individuals. It is also not recommended in pregnant and lactating women, in individuals suffering from renal failure…. (please do not hesitate to seek the advice of your doctor before you would be able to undertake such a diet plan).
