Just talk and don't practice fake tricks This article is about how I practice a ketogenic diet.
The traditional ketogenic diet focuses on "eating more meat and green leafy vegetables instead of staple food and fruit", so if you want to start ketogenic, you don't have to work hard on cooking, just focus on meat and vegetables.
However, I don't like meat and have been a vegetarian for many years. Now I eat fish occasionally to supplement protein and high-quality fat. My boyfriend is also a flexitarian, so I need to search many recipes of vegetarian ketogenic, fish ketogenic and low-egg ketogenic on foreign websites and make them to meet our daily ketogenic needs.
We decided that the cause of ketone production should start with a time when we invited a fitness instructor to have dinner at home.
On that day, the French fitness instructor was in the second month of implementing the ketogenic diet, and there were strict restrictions on carbohydrate intake. Considering his special diet, we decided to make Chinese hot pot for him. Because everyone can rinse vegetables at will, they don't need to eat staple food when they are full. Ketogenic itself also advocates high salt to supplement a large amount of sodium discharged from urine, so there is no conflict between heavy taste and ketogenic.
That hot pot, which I think is unhealthy and I don't eat often, was praised by the fitness instructor as a super perfect ketogenic meal that night.
That night, he shared many experiences of his ketogenic diet, including how to produce ketogenic, how to observe whether the body is in a successful fat metabolism state, the influence of ketogenic on his exercise, and how to deal with some complications of ketogenic. Generally speaking, he was very satisfied with the ketogenic diet, which improved his long-term drug dependence (although he exercised a lot, he was seriously resistant to diseases and needed to rely on drugs, but he stopped taking drugs during the ketogenic period and all the indicators were normal); His weight value first drops and then returns to a stable value (he thinks that burning fat first reduces visceral fat, and then building muscles with exercise); His skin condition is improving (his actual age is 45, but his visual age is much younger than his actual age) ......
These changes that we can see with the naked eye have given us strong confidence in implementing a ketogenic diet, so we immediately decided to start implementing a diet change that is both vegetarian and ketogenic.
Because we used to think that very healthy flour, rice, pasta and even millet, quinoa and chickpeas should be replaced, and we don't eat meat, and we can't rely on steak, pork chop and chicken breast to fill our stomachs. So I need to find a rich staple food and a substitute for non-meat food that also contains fat and fat.
According to the guidance of many foreign bloggers, I purchased coconut powder and almond powder instead of flour; Using plantain seed shell powder to increase the fiber intake in the process of ketogenesis, so as to alleviate the constipation problem of most ketogenic people; Butter, coconut oil, olive oil, avocado oil (avocado oil is too strong, which will interfere with the taste of food, and later I use it to wipe my face) are common oils in ketone production; All kinds of cheese (because of ketogenesis, there is finally a reason to eat cheese in unlimited quantities); Almonds, walnuts and hazelnuts are original and contain high-quality fat and low-carbon water (cashews are not on the selection list of ketogenic nuts because of their high carbon content); At the same time, canned sardines that have been repeatedly confirmed to be sugar-free are also stored as a lazy plan in ketone production.
These are very durable ingredients, while fresh ingredients are eggs, spinach, broccoli, cauliflower, zucchini, eggplant, avocado and tomato. Because they are safe and easy to buy in Spanish supermarkets, they are also frequent visitors to my ketogenic diet.
You can decide your vegetable choice by comparing the values of carbon and water in the picture.
Regarding recipes, the first ketogenic recipe to be introduced to you today is the wonderful "cheese cauliflower". This recipe is very popular in the ketogenic field abroad, so my curiosity is greater than my appetite, so I decided to give it a try!
Step 1: Cook cauliflower. Boil water in a large enough pot, put salt in the water, and boil it upside down in the whole cauliflower for 10 minutes. This step can help the cauliflower to cook completely.
Step 2: Prepare the sauce. My version is sesame paste, sea salt, cumin powder, pepper powder, Chili powder, olive oil, mixed evenly. You can prepare your favorite taste. There is no taste restriction in this step.
Step 3: Take out the cauliflower and put on the sauce. Spread the sauce evenly on the cauliflower to let some flavor penetrate into the cauliflower.
Step 4: Roast cauliflower. Preheat the oven 180 degrees for 5 minutes, and put the cauliflower wrapped with sauce in the oven 15 minutes.
Step 5: Spread cheese slices. Take the broccoli out of the oven and spread it with cheese slices. Because cauliflower is hot, cheese slices will stick together as soon as they are attached to cauliflower. Put the broccoli and cheese in the oven and bake for 3-5 minutes until the cheese melts.
Taste ... I think it's delicious. Strong cheese, sesame sauce and cauliflower are qualified for low carbon, water and high fat. No sense of disobedience, quite full. Boyfriend's evaluation is that as a side dish, you will get high marks, and as a main course, it will be a bit boring. Because that's it! Big! Only! Yes!
However, friends who have the same curiosity and don't eat meat still suggest giving it a try.
The next recipe is ketogenic pizza, and my boyfriend claims that it is delicious enough to open a restaurant. The practice is also very simple. I am a small white in the pizza industry, and I can have such a high evaluation of pizza. Not that my pizza is delicious, but this ketogenic pizza recipe is delicious. So much so that we have stopped making ketone now, and occasionally we still regard it as a rare enjoyment.
Ingredients: mozzarella cheese (half used to make pizza dough, the other half used to draw the top layer of pizza), cream cheese, an egg, almond powder, any favorite vegetables (used to decorate pizza, or cooked together in sauce), homemade tomato sauce (or basil sauce, mushroom sauce, etc.). Depending on your favorite pizza flavor).
Ketogenic pizza can be made into different flavors according to the taste, just like you go to a pizza shop to order pizza with different flavors. Friends who like meat or seafood can also spread seafood on the noodles. The most exquisite of ketogenic pizza is the powder-free embryo bottom that meets the requirements of ketogenic pizza. Once you have mastered it, you can put down your cooking.
Make the bottom of the pizza:
Put a small fire in the pan, add a tablespoon of cream cheese, 250g mozzarella cheese and 150g almond powder (you can buy original almonds and mash them with a blender), turn off the heat and beat an egg when the cheese is almost melted. Mix these ingredients thoroughly until they become semi-wet dough (if it is too wet, add almond powder, if it is too dry, add more cream cheese).
Pour the "dough" on the oven paper, put on disposable gloves, and spread the dough into dough by hand (I have tried many dough spreading methods, with the least waste and even spreading).
Preheat the oven at 180℃, add the paved dough and bake for about 15 minutes. Be sure to observe the color change, and you can take it out when it is almost even and golden yellow.
Making pizza sauce:
Ketchup is the most commonly used sauce for pizza, and the ketchup on the market must contain sugar, so the ketchup for ketogenic pizza must be homemade. Chop tomatoes, mix with minced garlic, minced onion, olive oil, sea salt, black pepper and a little water, and cook into a thick sauce. If you want to add flavor, you can also add basil, oregano or thyme to taste. If you like more vegetables, you can cut them into small pieces, throw them in and cook them together or spread them on pizza later.
Pour the juice:
Make sure the bottom of the pizza is baked well and the sauce is thick enough (otherwise the sauce will break when poured on it), and spread all the sauce on the pizza. If you like other vegetables, you can slice them and spread them on pizza (such as eggplant slices, tomato slices, mushroom slices, spinach leaves, etc.). ). Bake in the oven for 5- 10 minutes.
Spread cheese:
The last step is to spread the remaining half of mozzarella cheese on the pizza. Of course, you can also put any cheese you like. Bake for 3-5 minutes until it melts.
It is really delicious. No, no. Maybe you can't imagine the taste from the picture, but from such a rich formula, you can guess that the taste is not much different. If you are eager to move, then act quickly and leave a message at any time if you have any questions!
It is really difficult to write all the vegetarian ketogenic recipes in one article. Keto version pancakes, keto egg scones, keto cream cakes, keto coconut shreds, etc. can only be left for the future!
glitter ...