ketogenic

Food

Recipe: Ultra Low Carb Smashed Avo on Toasted Pumpkin

(per slice) 764kcal / 7.5 P / 3 C / 36 F

I created this recipe purely because I got a new Garlic and Rosemary Olive Oil I wanted to try. I wanted to put it with something that wouldn't require me to cook it so I could experience the full flavour. 


Ingredients

  • Two slices of butternut pumpkin

  • 1/2 an avocado

  • Rosemary & Garlic Olive Oil (here) - or normal will work :)

  • 50g feta

  • Handful of walnuts

Method

  1. Preheat grill, or use your oven's grill feature at 215C (420F)

  2. Line a tray with baking paper and place 2 slices of pumpkin on

  3. Do not add anything to the pumpkin, we do not want it to go too soft while cooking! Cook for 15-20 mins, keep an eye on it. The skin should brown.

  4. While the pumpkin is cooking place the avocado and feta in a bowl and mash with a fork.

  5. Separately, chop the walnuts up into small pieces.

  6. Once the pumpkin is finished remove it from the oven and place the pieces on a plate

  7. Add avocado and feta mix on top

  8. Drizzle olive oil over the avocado

  9. Sprinkle walnuts on top to finish!

other

You Need Fats! Here's Why:

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We often think of fats as something to avoid in our diet; after all, take a look at just how many food products are labeled “fat-free” next time you go to the grocery store.

But the truth is, we need fats in our diet. Without fats, we wouldn't function as people. Read on to learn more!
 

Do I really need fat?

Short answer: Yes! The longer answer is still yes, but with the caveat that not all fats are created equal. We'll talk about that more shortly.

For now, know this: Fats are essential for energy, for cell growth, for proper organ function, and for insulation. They're also needed for some vitamin and nutrient absorption, brain function, and even hormone production. Without fats in your diet, your body wouldn't work very well, and soon, it would cease to work at all. So yes, you need fats.

For instance, consider the following functions fats fulfill:

  • Energy. Because fats are calorie-dense, they remain one of the best sources of energy we can consume. Additionally, when we don't take in as many calories as we're burning, our bodies can burn fats for that extra energy.
  • Vitamin absorption. For instance, vitamins A, E, and K are fat-soluble, meaning that our body doesn't absorb them without fat. We need those vitamins.
  • Flavor. Fats are a huge part of what make some of our favorite foods so delicious!
  • Satiation. Fats can help us feel full longer. (Additionally, if you've ever gone on a low-fat diet, you've probably noticed your diet craving fatty foods. This is a big part of why: Your body needs fats!)
  • Nutrient transportation. It's fats that help nutrients get across cell membranes, allowing your body to use those nutrients.
  • Nerve insulation. Fat helps protect our nerves by insulating nerve fibers and helping facilitate nerve impulses.
  • Body insulation. Without fat, we would be so much colder in the winter, as fat serves an important function by helping insulate and protect our organs.

Without fats, our bodies would be in so much trouble!
 

What are the different kinds of fats?

There are four main types of dietary fats:

  • Saturated fats
  • Trans fats
  • Monounsaturated fats
  • Polyunsaturated fats

Each of the four types are different chemically, and as such, have different physical properties as well. Let's look at each of them a little more closely.

Saturated fats: Tend to be solid at room temperature. Saturated fats are generally considered a bad fat because they raise the LDL cholesterol levels in your blood.

Trans fats: Like saturated fats, trans fats tend to be solid at room temperature. They, too, raise LDL cholesterol levels, which can contribute to cardiovascular health concerns.

Monounsaturated fats: Tend to be liquid at room temperature. Monounsaturated fats are generally considered a good fat.

Polyunsaturated fats: Tend to be liquid at room temperature. Polyunsaturated fats are also generally considered a good fat.

 

How many calories are in fat?

Regardless of the type of fat, every single gram of fat contains nine calories; fats are much more energy-dense than proteins or carbohydrates, each of which offer four calories per gram.

This is one of the reasons fats have gotten a bad reputation: Because they are more calorie-dense, they've often been blamed for weight gain and obesity. Additionally, high consumption of the bad fats—saturated and trans fats—has been linked to heart disease and stroke.

As a result, most experts recommend replacing saturated and trans fats with monounsaturated and polyunsaturated fats whenever possible.

 

Does that mean “trans fat-free” foods are healthy?

Not quite. Partially this is because trans fats are often replaced with saturated fats, which also aren't very good for you. Additionally, when producers remove fats from a food item, they often add sugars and other similarly nutrient-low ingredients.

Instead, look for foods that are either naturally low in fats or instead of trans fats utilize monounsaturated or polyunsaturated fats.

 

How can I make fats part of my healthy diet?

Fats can, and should be, part of your diet. A few principles to keep in mind when looking at fats in your diet:

  • Balance your nutritional plan for a healthy balance of fats, proteins, and carbohydrates. While some special diets may recommend a different ratio, the general idea for most people might be in the neighborhood of 50% carbohydrates, 30% proteins, and 20% fats, for instance. If you are on a 2,000-calorie diet, that might look like 1,000 calories from carbs (which at 4 calories per gram, is 250 grams), 600 calories from proteins (150 grams), and 400 calories from fats (or, at 9 calories per gram, 45 grams). As you can see, it doesn't take as many grams of fat to reach the same caloric levels because of the higher calorie-density.
  • Aim for a diet that prioritizes vegetables, fruits, and whole grains, as well as lean meats, fish, and nuts, and limits red meats, sugars, sodium, and artificial ingredients. Doing so will help limit your intake of bad fats while ensuring you get plenty of good fats.
  • Whenever possible, replace saturated and trans fats with monounsaturated and polyunsaturated fats. This means olive oil, for instance, instead of margarine or butter.
  • Lastly, be sure to balance the calories you eat with the calories you burn. 

 

Does this mean I have to give up my favorite foods, like steak and buttery lobster?

No. It does mean, though, that you should practice moderation when it comes to those red meats and other sources of unhealthy fats, instead working toward replacing some of those foods with healthier sources of fats.

For instance, fish, and especially fatty fish like salmon, are a great way to replace some of those steaks, as they're loaded with omega-3 fatty acids, which have been shown beneficial for so many things, including brain function!

 

What should I add to my diet to get more good fats?

So many good things! Great sources of good fats include fish (especially salmon and tuna), nuts, legumes, and lean white meats, such as turkey.

 

Clearly, we need fat in our diet. Now we just have to make sure we're getting the good fats instead of the bad ones, and with the information above, you can do precisely that!

Food

Recipe: Keto Fudge Slice

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Another keto recipe, this is more of a treat/dessert style recipe! Please note which kind of maple syrup I'm using (it's a low carb one, not regular)


Makes 12 servings

(per 1) 2g Carbs / 19g Fat / 3g Protein / 197 Cals

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**please note this recipe is developed for those following a high fat ketogenic diet, if you are not on a high fat diet this recipe may not suit your daily intake**


Ingredients

  • 1/2 cup coconut oil
  • 1/2 cup almond butter
  • 1/4 cup cacao powder
  • 1/4 cup sugar free maple syrup
  • 75g grass-fed unsalted butter

Method

  1. Place coconut oil, almond butter, and butter into a bowl
  2. Melt in the microwave for approximately 1-1.5mins
  3. Stir, and add in cacao powder and maple syrup
  4. Line a tray or glass container with baking paper
  5. Pour mixture into container and place in the fridge for 2-3 hours before serving.
  6. Keep stored in the fridge
 

Food

Recipe: Choc Coconut Fat Bombs

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If you're doing keto and are finding it hard to hit your fat target for the day, fat bombs are a great way to help you get there. 


Makes 15

(per 1) 1.5g Carbs / 18.5g Fat / 2g Protein / 181 Cals

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**please note this recipe is developed for those following a high fat ketogenic diet, if you are not on a high fat diet this recipe may not suit your daily intake**


Ingredients

  • 1 cup cream cheese
  • 1 cup unsalted butter
  • 1/3 cup shredded coconut
  • 3 tbsp cacao powder
  • 1 tsp sweetener (eg Stevia/Natvia)

Method

  1. Place the cream cheese and butter in a bowl, then microwave them until soft
  2. Stir until completely melted
  3. Now add in coconut, sweetener, and cacao
  4. Stir again
  5. Line a container with baking paper
  6. Pour mixture into container
  7. Allow mix to set in the fridge
  8. Remove and slice up into 15 pieces
  9. Keep stored in the fridge
 

Food

Recipe: Gut Repair Soup

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Instead of just having bone broth plain, sometimes I love to turn it into a soup. Throw in a few extra ingredients for added micronutrients, and you've got yourself a great little soup to help with stomach issues. This is perfect as a little add in on a ketogenic diet too, because keto will be making your body burn through more electrolytes, help replenish them with this soup!


Makes 2 servings
(per 1) Carbs 7g / Fat 35g / Protein 78.5g / Calories 596

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Ingredients

  • 1L bone broth
  • Himalayan salt
  • Pepper
  • 2 tbsp apple cider vinegar
  • 500g (1lb) shredded chicken
  • Bok choy
  • Spring onion
  • 3 cups water
  • 1/2 onion
  • 3 tbsp olive oil
  • 3-4 cloves garlic

Method

  1. Place a pot on low heat, add oil, chopped onion and garlic until fragrant.
  2. Add in water, apple cider vinegar and bone broth
  3. Add shredded chicken, and finely chopped bok choy, spring onion, and other fibrous veg that you like
  4. Season with Himalayan salt and pepper
  5. Allow to simmer on a lower temperature for 1 hour before serving
 

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Food

Recipe: Choc Coconut Bark

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No macro info because it will change depending on how much you have

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Ingredients

  • 1 block 90% dark chocolate
  • Shredded coconut
  • Almond flakes

Method

  1. Melt the block of dark chocolate
  2. Cover a baking tray with baking paper
  3. Pour melted chocolate onto tray and spread it out thinly
  4. Sprinkle coconut and almond flakes over the top
  5. Freeze before eating, keep stored in the freezer
 

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Food

Recipe: Balancing Slice (Keto + Vegan)

I'm calling this the balancing slice because it contains Maca which is fantastic for balancing your hormones, and psyllium husk which is great for balancing your... (hmm, politely) digestive system!


Makes 6 slices
(per 1) Carbs 7g / Fat 18g / Protein 3g / Calories 189


This recipe is created for people who are on a ketogenic diet. If you are not on a ketogenic diet this macronutrient ratio might not suit your goals.


Ingredients

  • 2 tbsp coconut oil butter (example)
  • 2 tbsp almond butter
  • 1 tbsp macadamia oil
  • 1 tbsp maca powder
  • 3 tbsp psyllium husk
  • 4 tbsp shredded coconut
  • 1/2 tsp unsweetened vanilla extract
  • 2 drops liquid sweetener

Method

  1. Place a saucepan on low heat on your stove with coconut oil butter and almond butter
  2. Melt the coconut oil butter and almond butter, then add macadamia oil, vanilla, sweetener and stir.
  3. Once this is mixed add the maca powder, psyllium husk and shredded coconut and mix together well.
  4. Line a small container with baking paper and pour mixture in.
  5. Allow to set in the freezer for approximately 1 hour prior to eating. Best stored in fridge or freezer.

Food

Recipe: Super Low Carb BBQ Chicken & Bacon Pizza

Macronutrient info will vary depending on the base you use. I suggest using this base recipe here.

Makes 2 servings
Calculation of toppings only -
(per serve) Carbs 12.6g / Fat 12.9g / Protein 22.3g / Calories 241


Ingredients

  • Pizza base (see here for Easy Peasy Fat Pizza Base recipe)
  • Sugar-free BBQ sauce (this will be the hardest ingredient to find out of all of them)
  • Mayonnaise
  • 150g chicken (shredded)
  • 2 slices of bacon (cubed)
  • 1/2 a green capsicum
  • 1/4 brown onion
  • Handful of shredded mozzarella

Method

  1. After removing your pizza base from the oven spread a small amount of sugar-free BBQ sauce onto the base
  2. Add onion, bacon, chicken, and green capsicum
  3. (optional) Press down on them a little to ensure they all stay in place haha
  4. Sprinkle shredded mozzarella over the top (if you allow a bit to get on the crusts it will make them extra crispy!)
  5. Put back in the oven for 10 minutes
  6. Remove and add a swirl of mayonnaise on top of the pizza
  7. Put back in the oven for another 5-10 minutes, or until the edges of the crust are beginning to look crisp.
  8. Enjoy!

Food

Recipe: Easy Fat Pizza Base

I've tried a few low carb pizza options before (back when I was low carb, but not when I was Keto) and I've never found an option which I loved. I created a cauliflower base back when I put together the Nutrition Guide eBook, and since then haven't found an option I liked better.. UNTIL NOW!!! This low carb base took a few experiments to create, but it turned out better than I expected! Pizza recipes coming soon ;)


Makes 1 Small Base (2 servings in my opinion)

(per serve) Carbs 3g / Fat 21.5g / Protein 10g / Calories 232


Ingredients

  • 1/2 cup cream cheese
  • 1 cup shredded mozzarella
  • 1 pinch smoked salt flakes (or Himalayan salt)
  • 1/2 tsp garlic powder
  • 1 egg white
  • 1/2 cup almond flour (potentially more, read on)

Method

  1. Preheat oven to 215C (420F)
  2. Place cream cheese and mozzarella in a bowl and microwave for approximately 1 minute (until they are melted)
  3. Remove cheeses from microwave and stir (the mixture will stick together slightly)
  4. Add salt flakes and garlic powder, stir again
  5. Add in 1 egg white and almond flour and mix through well. The mixture should now be very similar to a dough, just not so heavy. You should be able to handle it with relative ease (see image below). If it's not, add a little more almond flour until the mix is slightly less sticky and more of a dough consistency.
  6. Line a pizza tray or baking tray with baking paper
  7. Place the 'dough' mixture on top and press out until it's about 20cm in diameter (you can also roll the edges inwards to get a more raised crust).
  8. Cook in the oven for 15mins until golden, remove and add toppings of choice and re-cook (for another 15-20)! More pizza recipes with low carb topping ideas coming soon!

Food

Recipe: Power-Packed Green Curry

Makes 3 servings
(per serve) Carbs 11.5g / Fat 38.2g / Protein 22g / Calories 465


Ingredients

  • 2 tbsp peanut oil
  • 3 tbsp green curry paste
  • 500g (1lb) chicken tenderloins
  • 1 tbsp fish sauce
  • 1.5 cups chicken stock
  • 1 can coconut milk
  • 1 stalk of lemongrass
  • 1" ginger
  • 1 cucumber
  • 1 green chilli
  • 2 florets of broccolini
  • Juice of 1/2 a lime

Method

  1. Put a pot on your stovetop on a low heat and add peanut oil until hot
  2. Add the green curry paste to the peanut oil and allow to cook for approximately 2 minutes on its own before adding the chicken
  3. Cut the chicken tenderloins up into small pieces and add to the pot
  4. Cook the chicken for 5 minutes, making sure to turn the chicken over so it doesn't burn on any side
  5. Add fish sauce, chicken stock, coconut milk, lemongrass, grated ginger, chilli, and cucumber
  6. Allow the pot to simmer for around 15-20 minutes on a low heat
  7. Add in broccolini and lime juice and cook for a further 5 minutes
  8. Remove the lemongrass stalk and serve! :)

Food

Recipe: No Bake Macadamia Pecan Slice

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These are actually addictive! You've been warned.


Makes: 10 slices
(per slice) Carbs  3g / Fat 26.4g / Protein 2.5g / Calories 250

This recipe is created for people who are on a ketogenic diet. If you are not on a ketogenic diet this macronutrient ratio might not suit your goals.


Ingredients

  • 2 cups macadamia nuts
  • 2 tbsp almond butter
  • 2 tbsp coconut oil
  • 2 scoops (2 grams) stevia
  • 10 pecans

Method

  1. Place macadamia nuts into a food processor and break them down into fine pieces
  2. Tip the macadamias into a mixing bowl and add in the almond butter, coconut oil and stevia
  3. Mix together well
  4. Take a baking tray and line it with baking paper
  5. Tip the mixture into the baking tray and press it up to one side (the mixture should be thick enough to want to hold together, it should not be runny and should not take up a large amount of the baking tray)
  6. Evenly spread the 10 pecans on top (as guidelines to where you will cut the slice
  7. Place in the freezer for 1-2 hours before eating, and keep stored in the freezer

Food

Recipe: Coconut + Almond Fat Bombs

Makes: 15 fat bombs
(per 1) Carbs 1.9g / Fat 13g / Protein 3g / Calories 136

This recipe is created for ketogenic diets. If you are not on a ketogenic diet the macronutrient ratio in this recipe may not suit you!


Ingredients

  • 50g (~1.7 ounces) unsalted butter
  • 400g (~14 ounces) ricotta
  • 1 scoop stevia
  • 1 tbsp psyllium husk
  • 1/3 cup shredded coconut
  • 3/4 tsp cardamom
  • 1/2 tsp unsweetened vanilla extract
  • For rolling:
    • Coconut oil
    • Almonds
    • Spare shredded coconut

Method

  1. Place a saucepan on a very low heat on the stovetop with unsalted butter in it.
  2. Once butter is melted add the ricotta and stir until the ricotta melts into the butter
  3. Add in a scoop (the tiny scoop it comes with, or a 1g sachet, not a spoon-worth) of stevia and 1/3 cup of shredded coconut (1/2 at a time is easiest) and mix through the ricotta.
  4. Add psyllium husk and mix through.
  5. Add in cardamom and vanilla extract and mix well until the ingredients start to form a 'dough ball'
  6. Turn off the stove and allow the mixture to cool for approximately 10 minutes before handling.
  7. While the mixture is cooling set up a tray to place the finished fat bombs on. A tray or plate with baking paper on top will do just fine (just make sure it can fit in your fridge).
  8. Once the mixture has cooled enough to handle place some coconut oil on your fingertips (so the mixture doesn't get stuck to your fingers) and roll a small amount into a ball and press an almond inside.
  9. You can then roll this ball mixture into shredded coconut and place it onto the plate.
  10. These will store in the fridge for approximately 1 week, or longer in the freezer. 

Food

Recipe: Salmon + Dill Bites

 
 

Makes 20 bites
(per 1) Carbs <1g / Fat 2g / Protein 3g / Calories 34


Ingredients

  • 1 cucumber
  • Cream cheese (1/2 tsp per cucumber slice)
  • Smoked salmon (100g for all 20)
  • Dill

Method

  1. Slice up cucumber
  2. Add cream cheese on top, followed by a small amount of smoked salmon and dill
  3. Keep stored in the fridge if not serving immediately

Food

Recipe: Garlic Butter Salmon & Asparagus

Makes 2 servings
(per serve) Carbs 6g / Fat 42g / Protein 25g / Calories 494


Ingredients

  • 2 salmon fillets (skin on)
  • 12 spears of asparagus
  • 2 tbsp olive oil
  • 4 cloves of garlic
  • Salt + pepper
  • 2 tbsp ghee (or butter)

Method

  1. Place a saucepan on low heat on your stove with ghee, minced garlic, salt, and pepper and allow to simmer, stirring occasionally
  2. As soon as your butter sauce is on heat a large skillet and place in 2tbsp of olive oil
  3. Cook the salmon and asparagus in the olive oil
  4. When the salmon and asparagus are done turn the butter sauce off
  5. Serve the salmon and asparagus together and pour the butter sauce over both