The ketogenic diet is the latest method to eat healthier. Its combination of low carbohydrates and high fats can result in rapid weight loss. Unfortunately, individuals give up on keto diets because they feel they have limited choices. Needless to say, there are plenty of delicious dishes to prepare to maintain a ketogenic program.
1. Beef Stew
The secret to maximize weight loss with ketosis-based meals is to avoid carbs at all costs. Avoid bread, pasta, and other grain-based foods. Replace these filling items with keto-friendly ingredients that minimize issues like bloating and inflammation.
Ketogenic beef stew is a prime example of a delicious and filling meal. You avoid preparing flour-based roux. Instead, you replace them with tomato paste and low-sodium beef broth.
To start, take a one-pound chuck roast and cut it into one-inch cubes. Season with salt & pepper, and brown them in a pot of extra virgin olive oil (EVOO). Add mushrooms, onions, carrots, and celery. Cook until the mushrooms are golden brown and the vegetables are soft. Add the tomato paste and flavorings, then simmer for 50 minutes.
2. Keto Mac & Cheese
The once-maligned cauliflower has become a ketogenic staple. Its consistency replaces high-carbohydrate ingredients like pasta. Such is the case with this keto mac & cheese recipe.
Set your oven to 375 degrees, and butter a medium baking dish. Meanwhile, combine eight cups of cauliflower florets in a bowl with EVOO and salt. Place the vegetables on two baking dishes and roast until slightly golden.
Heat cream in a large pot and reduce to a simmer. Add the cheeses of your choice and season with salt and pepper. Fold the cauliflower into this roux, then transfer the mixture into the pre-prepared baking pan. Cook for 15 minutes or until golden.
3. Taco Skillet
You don’t need tortillas and rice to experience Taco Tuesday. You can get the same flavors with this keto-friendly taco skillet. Not only can you serve it alone at dinner. The taco skillet is also great for lunch and brunch with endless variations.
Start by dicing red & green bell peppers, zucchini, and onion into bite-sized pieces. Saute for five minutes or until the vegetables are tender. Add garlic, jalapeno, salt, and ground beef until thoroughly mixed.
Stir in tomato paste and simmer for 10 minutes or until the meat is fully cooked. Spread generous amounts of cheddar cheese — at least two to three cups — into the pan and cover until the cheese becomes gooey. Serve with tacos, corn tortillas, green salad, and other keto-friendly options.
4. Bacon-Wrapped Egg Cups
Breakfast is a perfect time to indulge in keto meals. Since the diet focuses on high-fat ingredients that cause a natural state of ketosis, you can create recipes with eggs, avocado, sausage, butter, cheese, and bacon. A simple meal is bacon-wrapped egg cups.
Set the oven to 400 degrees and coat a muffin pan with non-stick cooking spray. Create a basket of bacon in each cup. Ensure there’s a small piece at the bottom to catch the egg.
Crack an egg into each cup. The recipe works with yolks and egg whites. Place the pan in the oven. Use a shorter cooking time if you want your yolk to run. Cook it a bit more for a firmer yolk.
5. No-Churn Keto Ice Cream
Low-carb diets mean little or no sugar. So, you’ll probably experience sweet cravings at the start of your ketogenic diet. Minimize them with no-churn keto ice cream.
Combine a cup of heavy whipping cream, vanilla extract, xanthan gum, and a zero-calorie sweetener like stevia into a pint jar with a wide mouth. Use an immersion blender to combine the ingredients for about one minute. Remove the blender when the mixture thickens and soft peaks form. Cover the jar and place it in the freezer for four hours. Make sure to stir the ice cream every 40 minutes.
There are plenty of healthy keto dishes beyond the five mentioned above. Use your imagination to create dozens of recipes using vegetables, meats, and high-fat ingredients. Additionally, search the internet for breakfasts, lunches, and dinners.
Furthermore, get your family involved with meal preparation. Let them choose the meals they want for the week and ask them to join you in the kitchen.