guide for keto diet

Thursday, 27 September 2018

AVOCADO, CUCUMBER AND MOZZARELLA SALAD WITH CHESSY SAUCE DELICIOUS & HEALTHY

September 27, 2018 0

AVOCADO, CUCUMBER AND MOZZARELLA  SALAD WITH CHESSY SAUCE DELICIOUS & HEALTHY / KETO LOW CARB RECIPES


Total Time: 10 minutes
Serving Size: 1



INGREDIENTS

Salad ingredients:
1 small avocado diced
6 small fresh mozzarella cheese balls
1 cup cherry tomatoes, halved
1 small cucumber sliced 
1 cup lettuce, chopped
2 small slices of smoked turkey
black olive




Dressing ingredients:

tablespoon olive oil
tablespoon lemon juice
salt to taste
freshly ground black pepper






Cheesy sauce ingredients:

tablespoons mayonnaise
tablespoons  Edam cheese, grated
1 teaspoon olive oil






Instructions

In a large bowl combine all ingredients avocado, cherry tomatoes, cucumber, lettuce; smoked turkey; black olives and mozzarella cheese.

Dressing:

Whisk together olive oil, lemon juice, salt, and black pepper. 

Add the salad dressing to the salad, and gently toss to combine.


Cheesy sauce:

Whisk together olive oil, mayonnaise, and cheese until harmonious and smooth.

Serve the salad with cheesy sauce and enjoy!











Total Nutrition Value:


Calories 777
Carbohydrates 9
Fat 75
Protein  15




Per serving:


Calories 259
Carbohydrates 3
Fat 25
Protein  5

Tuesday, 11 September 2018

Delicious Keto Zucchini Grilled Cheese For Breakfast | Low Carb Recipes

September 11, 2018 0





Delicious Keto Zucchini Grilled Cheese For Breakfast | Low Carb Recipes


Servings: 3 people
PREP TIME: 5 MINS
Cooking: 20 MINS
TOTAL TIME: 25 MINS
CUISINE: American
Keyword: Zucchini, grilled, cheese, keto
Easy recipe
7 carbs per serving



INGREDIENTS

3 grated small zucchini 
Salt to taste
Black pepper
1/4 c. Grated Mozzarella


1/4 c. Grated Cheddar
1/2 c. grated Parmesan cheese
1 Egg,
1/4 tsp garlic powder
1/4 cup xanthan gum
1 tablespoon Olive oil 
1/2 cup green onion sliced

DIRECTIONS


In a medium bowl, combine zucchini with egg, Parmesan, mozzarella, green onion, garlic powder, xanthan gum, salt, and pepper.

In a non-stick pan pour the olive oil and Scoop 1/4-cup portions of the mixture into the nonstick pan, then press each gently.

Over medium heat cook until the zucchini is lightly brown on both sides, about 5 minutes per side.
Put two zucchini patties in the same pan over medium heat. 

Add the grated cheddar cheese on the two patties then place two more zucchini patties on top to form two sandwiches.



Cook until cheese has melted, about 2 minutes on each side.

Serve and enjoy!!

Nutrition Value: Total


Calories 845
Protein  22
Carbohydrates 43
Fat 44



Per serving:


Calories 282
Protein  7
Carbohydrates 14
Fat 15


Friday, 7 September 2018

How To Make Cheesy Ground Beef And Ham Casserole | Keto Recipes

September 07, 2018 0

How To Make Cheesy Ground Beef And Ham Casserole | Keto Recipes




Easy Cheesy Ground Beef Casserole is a hearty, keto friendly, freezer-friendly, kid-friendly, one-pan meal, which is perfect for weeknight dinners when you are short on time!

YIELDS: 4 PREP TIME: 0 HOURS 20 MINS TOTAL TIME: 1 HOUR 10 MINS
3.8g net carb per serving

Ingredients

1 pound (450g)ground beef
1 tablespoon olive oil
1 cloves large garlic
1/2 teaspoon onion powder
1 cup ham or bacon
4 eggs 
1 teaspoon  tomato paste 
1/2 cup heavy cream (35% fat)
Salt to taste
Black pepper
1 cup grated cheddar
1 cup grated mozzarella

DIRECTIONS


In large non-stick pan brown ground beef with olive oil, garlic, onion powder, salt and pepper to taste.

In a medium bowl, whisk together eggs, tomato paste, heavy cream, cheddar, and mozzarella until well combined.

Drain excess grease of ground beef then spread beef on bottom of -casserole pan.

Add bacon or ham on cooked beef.

Pour egg mixture over beef and ham or bacon.

Add more grated cheese.

Bake at 350°F for 35-40 minutes.

Serve and enjoy!!



Thursday, 6 September 2018

How To Make Zucchini Taco Shells | Keto Recipes

September 06, 2018 0


How To Make Zucchini Taco Shells | Keto Recipes


Servings: 4 people
PREP TIME: 15 MINS
Cooking: 40minutes
TOTAL TIME: 1 HOUR 05 MINS
CUISINE: American
Keyword: Zucchini, taco, shells
Easy recipe
5 carbs per serving

INGREDIENTS


3 grated small zucchini 
Salt to taste
Black pepper
1/4 c. almond flour
1/2 c. grated Cheddar cheese
1 Egg,
1/4 tsp garlic powder
1/4 tsp xanthan gum
Topping ( we use scrambled eggs, tomatoes and lettuce)

DIRECTIONS


Preheat oven to 400 degrees F (200 degrees C).

In a medium bowl combine grated zucchini, almond flour, cheddar, egg, parsley, xanthan gum, garlic powder, pepper and salt to taste.

Scoop 1/4-cup portions of the mixture onto the baking sheet, then press each gently.

Bake at 400 degrees F for 40 minutes until the tortillas are browned and crisp.

Let cool slightly, then add a topping of choice.

Serve and enjoy!

Note: you can add mozzarella. 


Nutrition Value: Total


Calories 550
Protein  21
Carbohydrates 20
Fat 22
Sodium  105


Per serving:


Calories 138
Protein  5
Carbohydrates 5
Fat 6
Sodium  26




How To Make The Best Scrambled Eggs | Keto Recipes

September 06, 2018 0


How To Make The Best Scrambled Eggs | Keto Recipes


YIELDS: 2 SERVING
PREP TIME: 0 HOURS 5 MINS
TOTAL TIME: 0 HOURS 10 MINS


INGREDIENTS


1 tbsp. butter
4 eggs
1 tbsp sour cream 
Salt to taste
Black pepper
Parsley 

DIRECTIONS


In a bowl, whisk together eggs and sour cream, if using, until frothy. 

In a small pan over medium heat, melt butter. 

When butter is foamy, reduce heat to medium-low.

Add beaten eggs and sour cream. 

Season with salt and pepper.
Stir using a wooden spoon or spatula until soft curds form.  

Serve immediately and season with parsley or chives. 

Thursday, 26 July 2018

Week 2: 7 Day Ketogenic Vegetarian Meal Plan & Menu!!

July 26, 2018 0


Week 2: 7 Day Ketogenic Vegetarian Meal Plan & Menu


The ketogenic diet is a high-fat diet that limits daily carbs intake by 10 to 15 grams and daily protein intake to 1 gram per kilogram of body weight. Meat and fish are among the main sources of fat. This can make it difficult for vegetarians to follow a strict ketogenic diet. However, dairy products, eggs, soy products and vegetable oils are good sources of fat for vegetarians on a ketogenic diet.

I Share with you the Top 21 Healthy and Delicious Vegetarian Recipes to Help You Enjoy The Perfect Keto Lifestyle.

You will find the plan of the first week Here : 

WEEK 1: FREE 7 Day Ketogenic Vegetarian Meal Plan & Menu!!



(To get the recipe just click on the title of the recipe)

DAY 1

Breakfast : Asparagus Cheese Quiche
Lunch      : 
Tomato Cheese Salad 
Dinner     : 
Artichoke Spinach Casserole


DAY 2

Breakfast : Spinach Avocado Cheese Omelet
Lunch      : Mix Vegetable Salad
Dinner     : Creamy Garlic Cheese Mushrooms

DAY 3

Breakfast :  Cheese Spinach Egg Bake
Lunch       : 
Cucumber Onion Salad
Dinner      : 
Basil Cheese Green Beans


DAY 4

Breakfast : Delicious Cheese Fritters
Lunch      : 
Zucchini Pasta Salad
Dinner     : 
Healthy Brussels sprouts


DAY 5

Breakfast : Almond Coconut Pancake
Lunch      : 
Creamy Garlic Cauliflower Mashed 
Dinner     : 
Delicious Taco Salad 


DAY 6

Breakfast : Roasted Vegetable Frittata 
Lunch      : 
Yummy Cauliflower Soup 
Dinner     : 
Creamy Celery Soup

DAY 7

Breakfast : Avocado Egg Baked
Lunch      : 
Cheese Egg Dill Salad
Dinner     : 
Kale Avocado Salad


Quick & Easy Keto Roasted Vegetable Frittata

July 26, 2018 0


Quick & Easy Keto Roasted Vegetable Frittata

Total Time: 40 minutes
Serving Size: 2

Ingredients:

1/2 beet, peel and sliced
2 tsp olive oil
1/3 cup broccoli florets
1/2 yellow bell pepper, sliced
4 egg whites
1/2 tsp oregano
2 tbsp cheese, grated
1/2 tsp sea salt

Directions:

Coat vegetables with 1 tsp olive oil and salt.
Arrange vegetables onto the baking tray and grill at 180 C for 15 minutes.
In another bowl, whisk together egg whites, oregano and salt.
Heat remaining olive oil in a pan over medium heat.
Spread roasted vegetables onto the pan then pour egg mixture over the
vegetables.
Spread cheese on top of egg and vegetable mixture.
Cover and cook on low heat for 10 minutes or until set.
Serve and enjoy.

Nutritional Value (Amount per Serving):

Calories 273
Fat 19.1 g
Carbohydrates 6.1 g
Sugar 3.8 g
Protein 20.8 g
Cholesterol 47 mg


Get it FREE on Play store your Beginner's Guide to the Ketogenic Diet from HERE



Top 15 Easy & Delicious Keto low-carb Breakfast Meals To Help You Enjoy The Perfect Ketogenic Lifestyle.