Keto Buns

RECIPE

  • 150 Grams Almond meal
  • 60 Grams Coconut flour
  • 75 Grams Flax Meal
  • 40 Grams Psyllium husks powder
  • 2 Teaspoon Cream of tartar
  • 1 Teaspoon Baking soda
  • 2 Teaspoon Onion powder
  • 1 Teaspoon Sea Salt
  • Sesame seeds
  • 6 Egg whites
  • 2 Eggs
  • 480 ml Boiling water

 

  1. Mix all dry ingredient together,leaving out the sesame seeds.
  2. Add egg whites, eggs and boiling water. whisk until it becomes thick and properly combined.
  3. Use a spoon to make round shapes on a parchment paper,space out to enable buns rise.
  4. Makes 12 buns
  5. Add sesame seeds.
  6. Bake for 45 -55mins at 175 C.

 

Original recipe from ketodietapp.com by martina , check the website for ways to subtitue ingredients,
and for other delicious recipes.

 

NUTRITIONAL VALUES ( PER BUN):

Carbs – 2.2g

Protein – 8g

Fat – 12g

Calories – 149 kcal

 

 

Green Bean Fritters (akara)

RECIPE

  • 100 Grams of Green  beans
  • 1/2 Cup of almond flour
  • 1 Tablespoon psyllium husk
  • 2 Tablespoons palm oil
  • crayfish (grinded)
  •  1 tablespoon pepper
  • Salt to taste
  1. Boil beans for 15 mins until soft.
  2. Strain and blend with very little water until it is a smooth thick paste.
  3. Mix almond flour and psyllium husk.
  4. Add pepper, palm oil and salt.
  5. Mould to round shapes it should make eight little balls.
  6. Deep fry until its Golden brown.

NUTRITIONAL VALUES (per piece)

Carbs – 1.3g.

Protein – 1.1g

Fat -4.2g.

calories – 48 kcal.

Enjoy with flaxseed meal.

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You can substitute psyllium husks with an egg but add more almond flour to have the thick paste and also it will vary in nutritional value.

Steak and Kidney sauce

Recipe

 

  • 250 Grams kidney
  • 150 Gram beef
  • 100 Gram chopped mushrooms
  • 2 Tablespoon chopped onions
  • 2 Cloves of Garlic
  • 1 Cup beef stock ( home made)
  • 1 Teaspoon psyllium husk
  • 1 Tablespoon dry chilli
  • 4 Bay leaves
  • Salt
  • 0il

 

  1.   Thinly slice up kidney and beef separately.
  2. Add 5 Tablespoon of oil to a deep pan add kidney and brown.
  3. Remove kidney from pan, add beef and brown.
  4. Discard juice from pan wipe clean .
  5. In a heated pan add oil, add onions, garlic and mushrooms.
  6. Cook for 5 mins stir in  kidney/beef cook for 3 mins
  7. Add stock/chilli/psyllium/bay leaves.
  8. Add salt to taste.
  9. Cook on low heat for 1 hour 30mins add more water if needed.

Serves 4

psyllium acts as a thickening agent its optional.

Nutritional value (per serving)

Carbs – 2.4g

Protein – 13g

Fat – 9.4g

Calories – 145kcal

Cooking With The Right Fat

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There is a lot of confusion about what kind of fats/oils to use when cooking. Is it really relevant the kind of fats used to cook ?

In the ketogenic lifestyle the right fats/oils is very important where the amount of fat is 70% of your daily intake. There are different kinds of fatty acids, good fats and bad fats so let”s break it down.

SATURATED FATTY ACIDS (SFA): These are fats that help keep the immune system healthy, and als0 help keep your bones strong. They also help protect against oxidation and anti inflammation. These fats include palm oil, coconut oil and most animal fats.palm oil

POLYUNSATURATED FATTY ACIDS (PUFA): These fats come in natural and processed form. Avoid the processed fats such as sunflower oil,canola oil, groundnut oil,corn oil, grapeseed oil cotton seed oil  are prone to oxidation which is damaging to the health.

The natural polyunsaturated fats which are good for you includes fish oil, flaxseed oil and chia seed oil which contain Omega-3 fatty acids.

MONOUNSATURATED FATS (MUFA):These are well known to be healthy fats which help in reducing insulin, lowers blood pressure, reduces belly fat and a lot of other beneficial factors. These fats are mostly found in olive oil, avocado oil, bacon fat, goose fat.

TRANS FATTY ACIDS (TFA):The unhealthiest form of fats known TFA goes through a process where polyunsaturated fats are stabilized by hydrogenation to avoid rancidity like margarine, vegetable shortening. Note these fats can also be found in a natural form in dairy fat and grass fed animal which is healthy.

 

These is a list of best oils to use.

Fats SFA PUFA Properties / Uses
MCT Oil 97% <1% Neutral Flavour

  • Works in savoury dishes
  • Can be heated using a low t0 moderate heat source (no higher than 320 degrees F)

 

Coconut Oil 92% 1.9%
  • Has a strong coconut flavour.
  • Works great in sweet dishes and Asian dishes.
Palm Oil 82% 2%
  • Has a strong flavour
  • Works great for frying /cooking
  • Can be heated
Suet 75% 3%
  • Great for frying
  • Harder to work with than beef tallow (which is rendered from suet)
Ghee/Clarified butter 65% 2%
  • Great for heating and frying (smoke point of 475 degrees F)
  • Great flavour (ghee has a unique nutty/caramelized flavour)
Cocoa butter 60% 3%
  • Has a mild coconut flavour
  • Works great for sweet and savoury cooking
  • Can be heated.
Butter 60% 3%
  • Adds wonderful flavour
  • Versatile and easy to use
  • OK for low heat (for higher heat see Ghee/Clarified butter)
Buffalo tallow 57% 7%
  • Very flavourful
  • Great for frying
  • Adds a unique flavour
Beef tallow 51% 2%
  • Adds a rich flavour
  • Great for frying
Mutton tallow 47% 7%
  • Has a unique flavour
  • Good for frying and heating
Goose fat 43% 13%
  • Adds great flavour
  • Works great for frying savoury foods
  • OK to heat
Lard 41% 12%
  • Has a mild flavour
  • Works great for frying sweet or savoury foods
  • Can be heated
Bacon fat 40% 10%
  • Adds great flavour
  • OK to heat
Schmaltz 30% 21%
  • OK to heat
Macadamia nut oil 15% 10%
  • Has a mild nutty flavour
  • Works great in salad dressings
  • Use in non heat applications such as salad dressings
Extra virgin olive oil 14% 9.9%
  • Has a strong olive flavour
  • Works great in Italian salad dressings
Avocado oil 11% 10%
  • Has a mild neutral flavour
  • Works great in savoury and sweet dishes as well as exotic Thai dishes
  • Can be heated
Hazelnut oil 10% 14%
  • Has a mild hazelnut flavour
  • Works great in sweet dishes and exotic Asian dishes
  • Use in non heat applications such as salad dressings
Almond oil 8.2% 17%
  • Has a mild neutral flavour
  • Works great in sweet dishes
  • Use in non heat applications such as salad dressings
High oleic sunflower oil 8% 9%
  • Has a mild flavour
  • Works great in sweet dishes
  • Use in non heat applications such as salad dressings

 

 

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Chicken Soup

chicken soup

Recipe

  • 2 chicken breast
  • 15 grams Spring onions
  • 40 grams mushrooms
  • 1 Stick celery
  • 1 Tablespoon thyme
  • 2 Tablespoon butter
  • 1 cup chicken stock
  • 2 Tablespoon heavy/double cream
  • salt
  • pepper
  • 1 cup water
  • 1 Teaspoon xanthan gum /psyllium husk

 

  1. Cook mushroom, celery, spring onions  with 1 cup of water for 15 minutes.
  2. Blend cooked vegetables until smooth.
  3. In a heated pan, add butter, thyme and chopped chicken fry for 3 minutes.
  4. Add chicken stock and blended vegetables cook for 1o mins.
  5. Stir in cooking cream and psyllium husk keep stirring to avoid lumps.
  6. Add salt and pepper
  7. Add more water if needed.
  8. Simmer for 5mins.

 

Nutritional value per portion ( serves 2)

Carbs -3.5 g

Protein – 26.6g

Fat – 20g

Calories – 593 kcal

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Cauliflower stir fry

Recipe

 

  • 2 pieces of smoked bacon
  • 10 Grams of spring onions
  • 200 Grams  of  cauliflower rice
  • 1 Tablespoon Worcestershire sauce
  • 1 Egg
  • salt
  • pepper
  • 2 Tablespoon coconut oil

 

  1. In a heated pan, add bacon fry until golden brown, remove from pan.
  2. Add cauliflower to pan fry in left over bacon fat for 5  mins.
  3. Add coconut oil in the middle of pan, add spring onions, bacon cook for 7 mins.
  4. Add one raw egg to the middle of pan and stir in cook for 3 mins.
  5. Add salt and pepper to taste.

 

Total macros

Carbs = 11.4g

Protein = 16.1g

Fat 27.2 g

Calories = 335 kcal

Indian Flat bread

Chapati/Roti

 

RECIPE

  1. 100 Grams of desiccated coconut
  2. 2 Tablespoon coconut flour
  3. 1 Tablespoon Psyllium Husk
  4. 1/4 Tablespoon salt
  5. Ghee/ mai shanu
  6. 1oml Olive oil
  7. 1/2 Teaspoon Carrom/ caraway seeds
  8.  1 Cup of hot water
  9. Wax paper

 

  1. In a bowl, add desiccated coconut, coconut flour, psyllium husk and salt and mix.
  2. Add mix in a blender mix till its smooth.
  3. Place  mix in a bowl and stir in olive oil and carom seeds mix well.
  4. Gradually add hot water while making a dough.
  5. let dough rest for 7 – 10 mins.
  6. Place dough on wax paper , place another sheet on top on dough and roll flat.
  7.  Cut to round shapes it should make 8 pieces.
  8. In a flat pan add a Teaspoon of ghee and fry  both sides until golden brown.

 

Carbs per piece = 1.3g

Protein per piece = 1g

Fat per piece = 15g

calorie per piece = 144.

 

Enjoy with curry or chutney.

Getting Started With Keto.

 

What to eat

Typically in this way of eating, your daily intake of nutrients should be made up of 70% to 75% fat, 15% to 20% protein, 5% to 15% carbohydrate.ketogenic-diet-ratio

Here comes the good news!! If you arrange your meals which are low in carbohydrates then you are on the right track on getting keto – adapted !!

 

 

 

 

 

 

The food should be fresh or organic. Avoid genetically modified foods and also  monosodium glutamate e.g stock cubes .

The more restricted you are on your carb intake (less than 15g of carb) the faster you get into ketosis.

Your nutrient intake should come mostly from vegetables, meat, fish, nuts, fats and dairy. Do not eat refined carbohydrates such as wheat, garri , yam, starch, beans, oat, rice, iru, amala, cornmeal, sugars or fruits etc. ketofoodpyramid_zps9bd0b8c7

 

 

 

 

 

 

 

 

 

General principles to understand :-

Low in carbohydrates – mostly from leafy vegetables and veg that grows above ground. Be cautious of root vegetable like potato cassava.

Moderate protein – too much protein can be converted to energy by a process called gluconeogenesis which triggers a high insulin response that can result to a stall in weight loss. The amount of protein you eat should be based on your weight goal.

 

High fat – most energy comes from an increase in fat intake by using for example palm oil, coconut oil ,butter or food rich in fats fish , tozo , egusi not vegetable oil.

ghee

 

 

 

 

 

 

 

This really does work!!

However as a routine precaution, you should always check with your general practitioner before starting any diet. You should be cautious if you or anyone in your family has any preexisting kidney, heart or diabetic conditions.

The most important thing of this way of eating (woe) is to be consistent, when you fall off the wagon it’s easy to pick yourself right up. Do not worry if your measurements are not precise just stay motivated, join a support group.

Try to have a record of your meals and try not to go over your goals. Eat like royalty and look like keto ninjas/superstars/divas.

If you have any other questions do not hesitate to contact us by sending us an email. Good luck and enjoy your journey.

 

Join our 45 day challenge send an email to us ketowithfriends@gmail.com

 

12 days of christmas.

 Cabbage Moin-Moin

 

  • Half a cabbage (big size)
  • 1 Tatashe or red bell pepper
  • 2 Scotch bonnets (ata rodo)
  • 1/2  Small onion
  • 2 Tablespoon palm oil
  • 2 raw eggs
  • 150g minced chicken
  • crayfish
  • salt
  • Boiled Quail eggs
  • Dried shrimps
  • 1 cup of water

 

  1. Blend cabbage with 1 cup of water until completely smooth.
  2. Use a cloth to squeeze out most of the water from cabbage blend.
  3. Blend onion, scotch bonnets and tatashe or pound in a mortar.
  4. Mix all ingredients ( pepper, palm oil, minced chicken, crayfish , salt and cabbage) together.
  5. Add 2 raw eggs into cabbage mix and stir well.
  6. Put cabbage mix in a tin or ramekins.
  7. Add quail eggs and dried shrimps. (optional)
  8. Fill the baking tray with one and a half cups of water.Place ramekin in the middle of baking tray and cover in tin foil.
  9. Cook at 200 degree celsius for 1 hour 30 mins or until its firm.

 

Enjoy for breakfast, lunch or dinner.

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12th day of Christmas.

Palm oil Konjac rice

 

  • 1 Tomato chopped
  • Quarter of a small Onion
  • 2 Chopped scotch bonnets
  • Palm oil
  • 3 Tablespoon Crayfish
  • Smoked catfish
  • Salt to taste
  • 400g Konjac rice/skinny rice

 

  1. In a heated pan, add palm oil to heat slightly.
  2. Add in chopped onions, tomatoes and pepper fry for 5 minutes.
  3. Stir in smoked fish , crayfish cover with a lid and cook for 3 minutes.
  4. reduce heat simmer for 3 minutes.
  5. Add in Konjac rice cover with a lid cook for 10 minutes.
  6. Add salt to taste.

 

Enjoy with Friends and family.

Share the love this Christmas.