Бесплатный фрагмент - Keto Kitchen Delicious Low Carb Recipes

Vegetarian and Introducing meatless keto

Switching to a ketogenic diet does not necessarily mean giving up meat. Vegetarians and vegans can succeed in the keto lifestyle by eating a wide range of low-carb, plant-based foods. Let’s delve into the world of meatless keto meals and discover the treasure trove of plant-based proteins available to create delicious, satisfying meals.

Plant based protein sources

Tofu: A versatile soy-based protein, tofu adapts easily to a variety of flavors and textures. Firm tofu can be grilled, baked or deep-fried, while silken tofu pairs well with sauces or desserts.

Tempeh: Another soy product, tempeh has a nutty flavor and a denser texture than

Seitan: Made from wheat gluten, seitan is rich in protein and can be seasoned to imitate the flavor and texture.

Edamame: Young soybeans, edamame, are not only delicious, but also rich in vitamins

Nuts and seeds: Almonds, walnuts, chia seeds, hemp seeds and pumpkin seeds are excellent sources of protein and healthy fats.

Nutritional Yeast: Not only does it add a cheesy flavor to dishes, but it also contains a decent amount of protein. Sprinkle it over popcorn, pasta, or use it to make dairy-free cheese sauces.

Leafy greens: Spinach, kale, collards and other leafy greens may not contain as much protein per serving, but they contribute to your overall protein intake by offering vital nutrients.

Cooking Keto Meals

Now let’s make some delicious keto meals using these plant-based energy supplements:

Tofu Omelet: Stir-fry diced tofu with vegetables like bell peppers, spinach and mushrooms for a delicious breakfast omelette.

Tempeh Stir-Fry: Marinate tempeh in a soy-ginger glaze and stir-fry it with low-carb vegetables like broccoli, bok choy and bell peppers.

Seitan BBQ Ribs: Prepare seitan ribs with a sugar-free barbecue sauce for a savory and satisfying meal.

Nut and Seed Crusted Vegetables: Sprinkle chopped almonds over cauliflower or eggplant and bake for a crunchy, low-carb treat.

Edamame Salad: Toss edamame with cherry tomatoes, cucumbers and lemon-tahini dressing for a refreshing, protein-rich salad.

Collard green wrap: use collard greens or lettuce to wrap avocado, tempeh and sprinkle with nutritional yeast for a quick keto lunch.

Keto friendly delicacies

Adapting to a vegetarian or vegan keto diet doesn’t mean giving up flavor or variety. It’s about taking the full range of healthy plant-based foods and turning them into flavorful, low-carb masterpieces. By exploring a variety of plant proteins and cooking creative keto meals, you can live a delicious eco-friendly, healthy lifestyle.

Experiment with different combinations, flavors, and cooking techniques to discover a world of meatless keto possibilities. Let’s drink to your health, the planet and the delicious culinary journey ahead!

Keto seafood recipes

Shrimp zoodles with garlic butter — Ingredients

1 pound shrimp, peeled and deveined

3—4 medium zucchini, rolled into zoodles

4 cloves garlic, minced

4 tablespoons butter

1 tablespoon olive oil

Salt and pepper for taste

Red pepper flakes (optional)

Fresh parsley, chopped for garnish

Instructions:

Heat olive oil and 2 tablespoons butter in a skillet over medium heat.

Add minced garlic and sauté until fragrant, about 1 to 2 minutes.

Add the shrimp and cook until they turn pink, about 2 to 3 minutes per side. Season with salt, pepper and red pepper flakes if desired.

Remove shrimp from pan and set aside.

In the same pan, add the remaining butter and zoodles. Fry for 2 to 3 minutes until the zoodles are soft but crisp.

Return the shrimp to the pan, stir everything together and cook for another minute.

Serve hot, garnished with chopped parsley.

Salmon baked in lemon-garlic butter — Ingredients

Four salmon fillets

four tablespoons ghee

three cloves of garlic, minced

lemon zest

lemon juice

teaspoon paprika

salt and pepper to taste

fresh parsley, chopped for garnish — Instructions

Preheat oven to 375°F (190°C) and line a baking pan with parchment paper.

Place the salmon fillet in the prepared dish.

In a bowl, combine melted butter, minced garlic, lemon zest, lemon juice, paprika, salt and pepper.

Pour the butter mixture evenly over the salmon fillets.

Bake for 12–15 minutes or until salmon is cooked through and tender.

It is easy to peel off with a fork.

Before serving, remove from the oven and garnish with chopped parsley.

Spicy grilled shrimp skewers — Ingredients:

Salt and pepper for taste

pound large shrimp, peeled and deveined

two tablespoons olive oil

two cloves garlic, minced

teaspoon paprika

1/2 teaspoon cayenne pepper

1/2 teaspoon cumin

Wooden skewers soaked in water for 30 minutes — Instructions

Preheat grill to medium-high heat.

In a bowl, combine olive oil, minced garlic, paprika, cayenne pepper, cumin, salt and pepper.

thread the shrimp onto soaked skewers.

brush the shrimp skewers with the prepared marinade.

grill the shrimp for 2 to 3 minutes on each side until they are pink and lightly charred.

Serve hot, with a squeeze of fresh lemon juice if desired.

These keto seafood recipes offer a delicious combination of flavors while keeping carbs in check. Enjoy the taste of the sea with these nutritious and satisfying dishes!

Chicken and turkey creations

Easy poultry dishes for a weeknight

Roasted chicken thighs with lemon and herbs — Ingredients

salt and pepper for taste

four to six chicken thighs, boneless and skinless

two tablespoons olive oil