What to eat on the Ketogenic Diet
Ketogenic Diet today I want to do an article about our kilo staples that my girlfriend I love to eat on a regular basis and since I haven’t done an article like this in a while I thought it was about time to show you our favorite ketogenic foods so I divided this article into five sections.
What to eat on the Keto
first of all vegetables and to a certain extent fruit then fats than protein then baking ingredients and spices and as the last one and drinks sweets.
so let’s start with vegetables and fruits sort of we try to buy organic whenever possible but we also buy non-organic and we don’t freak out then especially if the organic options either not available too expensive.
we love eating cabbage the tiny bit higher in carbs so pay attention and we’ll have to chop that up to make it in a pan with some butter and some turmeric or steamed it we really love cauliflower either is called for pureed cauliflower rice or just steamed cauliflower and broccoli is a big favorite.
of ours as well I always have this at home I also either steam it add some butter usually and we also have as raw veggies we have some cucumber usually this one is a tiny bit older not that pretty anymore or some celery for example always good to have at home and has our fruit sort of we have a lemon usually always at home neither added to water or to fish or whatever we’re gonna cook and of course the holy avocado and yeah always good to have and also they’re not the best sadly but still like to have it every once in a while.
then what we always have at home as well as some frozen spinach organic spinach really good and easy to make we also always have some package of sauerkraut which some sort of sour cabbage I think in English at home because you have to make a Hungarian recipe say cake a pasta which is sauerkraut with some pork and paprika powder really really delicious all right let’s talk about fats these are gonna be your energy source on keto so they’re really important and you want to choose the most high-quality ones possible first of all we have butter Kerrygold butter, of course, the holy grail of butter.
we tried many organic ones this one is still the best also taste wise then we have coconut oil organic cold-pressed native coconut oil really good ok the coffee we always use this for cooking either coconut oil butter or olive oil than olive oil.
this is some Greek olive oil which we really like always have at home next we have MC TL which is a fantastic energy source especially if you’re just starting out on keto it can really help you get started and feel that first energy rush and first feeling applied feels to be in ketosis now we don’t use it that much anymore.
then 100% coconut milk from our ad is our favorite we get it in Amazon next up we have creamed coconut also from Amazon which is a hundred-percent creamed coconut and no additives and we use it for curries sometimes but not that often next once again the avocado great fat source.
and then again we have some olives which are great snack in between or great additive to meals great fat source as well and yeah we like to have those around always next up we have some heavy cream we either sometimes add it to coffee already like to make some desserts out of it for example with frozen blueberries you make some ice cream really delicious and also we have sour cream and sour cream at home especially for the Hungarian recipe which my girlfriend likes to make we add those or on salads as well Plus at the end .
some cream cheese full-fat cream cheese and how could we forget whole almonds are a great fat source as well or a snack to bring with you next let’s talk about protein sources, first of all, we have eggs which are one of the most complete protein sources available they’re also nicely packed with healthy fats as well and we like to have those sometimes either egg with bacon or we use them for baking pretty much all the time.
and if you’re a vegetarian it’s a great option to have these are our other protein sources first of all fish sardines always good to have at home cancer Dean’s usually get these in olive oil or in water then mackerel fillets just like sardines we like to make this in a pan with some coconut oil and a little bit of lemon really delicious when we want to change things up we also have some canned octopus and these canned options are really great.
for when you need to prepare a meal very quickly and of course you also always have some frozen wild salmon in the freezer which is a great source of protein and some healthy fats as well with meat it’s especially important to buy organic grass-fed because the fats are going to be of higher quality more omega-3 fats and less flame Torie omega-6 fats we always have some ground or grass-fed beef at home .
you don’t have to buy expensive cuts of beef this is perfectly fine and easy to prepare always have that frozen in the freezer then we always have some organic pork shoulder to make either pulled pork or let’s say cake a poster that special recipe with sauerkraut which we love to prepare with my girlfriend not only that but we usually also have some grass-fed lamb like at home this one is from New Zealand sadly because the Austrian ones are not grass-fed I couldn’t find one yet and we make that pulled pork style as well we also enjoy some high quality.
cheese occasionally this one is from Kerrygold otherwise we buy some Austrian organic one and we might add it to some pizza but we don’t have it all the time and we also enjoy some bacon with our eggs once a week or sometimes rather we also add it to some recipe.
ok let’s move on to the baking ingredients and spices, first of all, we have psyllium husk which is a great addition if you want to recreate some sort of bread sort of consistency and some keto ingredients then we have some flax seed flour ground flax seed also great source for baking and this is our most used ingredient when we make sweets or we bake something almond flour it’s low in carbs lots of high quality fats then second most use is probably coconut flour try to get one that’s low in carbs some a little bit higher the same thing goes for desiccated coconut we use this mostly when we bake some make some when we try to recreate some sweets then we add that usually the another baking grant is apple cider vinegar always good to have at home also added to bone broth and then a little bit of baking powder every once in a while okay.
let’s move on to spices first of all of course we have sea salt you need your sodium on keto and this is a little bit these are the bigger pieces of sea salt we like to add on our finished meals and then we have finer ground sea salt which we add for cooking usually and yeah we really like to keep it simple so usually add some sea salt and black pepper which we have here fine freshly ground black pepper and then we’re making some meats usually we add some oregano which we have here some organic oregano dried oregano or some dried herbs de Provence which is the next one and for our weekly pizza recipe we have some Italian herb mix which we have here as well which we add them so we always have that tome as well and some organic basil which we have in the freezer we still have to figure out how to keep fresh plants around and then we have some turmeric which is a fantastic.
anti-inflammatory ingredient spice to have at home and we add it to bone broth you see let me make that or two soups and we also usually have some chicken bullion at home try to get one that’s low in carbs as long as possible this has only real ingredients in it next up of course I mean I have a Hungarian girlfriend after all we have some paprika powder which we add to the city Kapusta or some other Hungarian recipes or even when we’re making ground beef and here we have an onion which I added to the spice section and a garlic which is not the freshest one anymore sadly.
and sometimes when it has to go quickly we also have some dried garlic which we just add on and we just grind it and put it on top this one okay.
let’s move on to drink sweets and extras mostly we drain just drink tapped water we’re really lucky to live in Austria which is one of the cleanest tap waters in the world so we just bring that without any filter even we tested ours it was very good and sometimes we add a little bit of lemon squeeze half a lemon in it for example and yeah or we add the lemon to another drink.
then you know we are coffee hipsters with like to grind our own coffee here is some symbol single origin Ethiopian coffee would you like to make in our French press and usually have one two maximum two a day and sometimes also like to enjoy some decaf this is a Mexican single origin decaf so we like to drink coffee to the latest lunchtime usually and afterward we really enjoy having a tea mix this one is a mix of green tea Sencha Japanese tea green tea with some Argentinian yerba mata which is slightly older black tea I think and it tastes really good together we just mix it 5050 and brew it really delicious.
and then also if you’re looking for a caffeine free alternative coffee here we have chicory root roasted chicory root really good I like it very much in evening instead of decaf or something like this to try it out we also always have some chemistry around which can be especially helpful in evening if you want to get in a more sleepy mood .
let’s move on to sweets here is our favorite sweetener the only one that we use it’s a mix of a retreat whole and stevia which has zero effect on blood sugar and this is the one that I recommend to everyone who is doing hito and who needs to sweeten things usually use it for baking then.
here we have some cacao powder some single origin Bolivia and cacao powder then, of course, we have some vanilla bean powder which is also a great addition to sweets or even coffee sometimes and then we also have some cinnamon powder of course some ground cinnamon ground organic try to go organic with these as well whenever possible and also put it in this little thing here to edit on top of some creamy coffee to make it even more delicious and then we have some ground organic ginger as well for those moments where maybe you’re feeling sickish and you need some help with your throat or whatever else then we also like to have some dark chocolate home as a treat we always.
try to buy 90% or higher dark chocolate so it’s as low in sugars as possible and one that we covered recently is a dark chocolate mixed with xylitol so just dark chocolate inside little salt all has some blood sugar impact so pay attention don’t eat too much of it we do you just have a small piece of that as well sometimes really really good and lastly here the extras, first of all, we have pesto we try to make it ourselves but they didn’t turn out as good as the one that we buy in the store this.
is an Italian one made with olive oil try to buy the one with Oliver and not some cheap sunflower oil something like that it’s been holding gradients and three delicious readers you read a spoon or edit on top of chicken and then bake it’s really good and this red pesto just might be even better than the green one we just still have to figure out how to make these ourselves until then we’re gonna buy them at the store and something I discovered recently that I really enjoy our artichokes so if you don’t have had some try them the real low carb and very tasty and we also usually have either whole tomatoes or some tomato sauce which is just made with tomatoes that we add on our pizza .Ketogenic Diet
once a week and then we also have some concentrated tomato which is a tie with hiring cow so we only use a tiny bit of it when we make the tomato sauce for the pizza all right so I hope you enjoyed a little collection of our favorite kilo foods which we have discovered over the last one and a half years following a ketogenic diet and obviously your tastes are going to be different from ours these are just the things that we enjoy eating the most and which we always have at home.Ketogenic Diet
and I think especially if you’re just starting out it it’s not a bad idea to have some sort of examples or some things to try out so you know what you can buy in a supermarket and maybe you like it as well so anyway if there are any keto staples which you have in which you love which you always buy which I forgot to mention here put them in the comments down below I would be interested in hear about them maybe I can try something new as well and yeah anyway I hope you enjoyed the article bye .Ketogenic Diet