Low-Carb Pork, Sage & Bacon Stuffing

What Christmas dinner would be complete without a generous helping of stuffing? Traditional flavours of pork and sage but with festive hints of cranberry and macadamia. I’ve used macadamias instead of chestnuts to keep it low carb.

I hope you have a wonderful Christmas and really enjoy my ultimate Keto stuffing!

Hands-on , Overall

Nutritional values (per serving)

Total Carbs 8.2 grams
Fiber 2.3 grams
Net Carbs 5.9 grams
Protein 14.5 grams
Fat 26.3 grams
of which Saturated 8.2 grams
Energy 322 kcal
Magnesium 40 mg (10% RDA)
Potassium 370 mg (19% EMR)

Macronutrient ratio: Calories from carbs (7%), protein (18%), fat (75%)

Ingredients (makes 8 servings)

  • 1 tbsp extra virgin olive oil or ghee (15 ml)
  • 1 tbsp butter (14 g/ 0.5 oz)
  • 1 Keto Bun or other keto bread (see suggestions below)
  • 1 large brown onion (150 g/ 5.3 oz)
  • 500 g good quality pork mince (1.1 lb)
  • few leaves fresh sage leaves
  • 6 thin-cut slices bacon (90 g/ 3.2 oz)
  • zest from ½ organic lemon (1 tsp)
  • ½ medium courgette, grated (110 g/ 3.9 oz)
  • 35 g dried cranberries, without added sugar (1.2 oz)
  • 50 g macadamia nuts (1.8 oz)
  • ½ cup chicken stock or chicken broth or bone broth (120 ml/ 4 fl oz)
  • good pinch of salt and pepper
Allergy-free keto bread alternatives:

Instructions

  1. Preheat the oven to 180 C/ 355 F (fan assisted). Peel and chop the onion into big chunks. Blitz in food processor until fine. Alternatively, chop fine by hand.
  2. Heat 1 tablespoon of olive oil in pan and fry the onion of a low heat for 5 – 10 minutes until soft. Remove from the heat.
  3. Finely chop the sage leaves and 1 slice of bacon. Blitz 30 g of the Keto bread into breadcrumbs in a food processor. Chop the rest into small croutons about 1 cm (½ inch) in diameter.
  4. Grate the courgette and squeeze out the water using a muslin cloth or your hands
  5. Place the pork mince, chopped sage leaves, cooked onion, chopped 1 slice of bacon, breadcrumbs, lemon zest, grated courgette, most of the cranberries and macadamias (keep some for later) and season with salt and pepper. Mix well with your hands. Low-Carb Pork, Sage & Bacon Stuffing
  6. Place the stuffing mix in a heat proof casserole dish. Press the Keto stuffing to the edges. Rub the butter into the croutons. Top the stuffing with the remaining croutons, cranberries and macadamia. Finally layer in strip the 5 slices of bacon. Low-Carb Pork, Sage & Bacon Stuffing
  7. Place in the oven for 30 minutes. After 30 minutes, carefully remove from the oven, lift off the bacon, fluff the stuffing up with a fork. (Depending on the fat content of the pork you may choose to drain some, I used a leaner 10% fat and stirred didn’t drain the juices as this is what makes it taste so good.)
  8. Add the stock and fluff again. Place the bacon back on top and roast back in the oven for a further 20 minutes until golden on top. Enjoy or let it cool down and store in the fridge for up to 3 days.
    Low-Carb Pork, Sage & Bacon Stuffing

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Article source: https://ketodietapp.com/Blog/post/2017/12/11/low-carb-pork-sage-and-bacon-stuffing

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Keto Crab Stuffed Mushrooms

These Keto Crab Stuffed Mushrooms are one of my favorite party appetizers!

Between the succulent crab and salty bubbling cheese you can’t go wrong. There’s no need for breadcrumbs in this recipe thanks to the extra parmesan cheese that gets sprinkled on top as it turns into a delightfully crunchy crust.

Hands-on Overall

Nutritional values (per serving)

Total Carbs 3.7 grams
Fiber 1.1 grams
Net Carbs 2.6 grams
Protein 11.6 grams
Fat 13 grams
of which Saturated 2.7 grams
Energy 173 kcal
Magnesium 34 mg (9% RDA)
Potassium 375 mg (19% EMR)

Macronutrient ratio: Calories from carbs (6%), protein (27%), fat (67%)

Ingredients (makes 6 servings)

Instructions

  1. Preheat the oven to 350 F/ 175 C and line a baking sheet with parchment paper. Remove the stems from the mushrooms and save for another use. Keto Crab Stuffed Mushrooms
  2. In a medium bowl mix together the crab, chopped green onions, ¼ cup of the grated parmesan, mayonnaise, paprika, garlic powder, salt, black pepper, and parsley. Keto Crab Stuffed Mushrooms
  3. Fill each mushroom with the mixture then sprinkle the remaining cheese over the top.
  4. Bake for 15 minutes until the cheese is golden and bubbling. Serve immediately. Keto Crab Stuffed Mushrooms
    These are best eaten immediately, however, they can be stored in an airtight container in the refrigerator for up to 2 days. Reheat under the broiler for 2-3 minutes or until hot.
    Keto Crab Stuffed Mushrooms

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Article source: https://ketodietapp.com/Blog/post/2017/12/09/keto-crab-stuffed-mushrooms

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5-Minute Keto Chocolate Mousse

I have great news for you! From now on our talented recipe developer Lauren Lester will be helping us create even more video recipes! Let’s start with this quick & easy keto chocolate mousse 🙂

This Simple Keto Chocolate Mousse is fluffy and sweet and makes the perfect ending to any day! Sweetened with a bit of Stevia you’ll skip the sugar crash that typically follows a sweet dessert like this one.

This recipe couldn’t be easier with just 5 ingredients: heavy cream, cacao powder, cinnamon, and stevia. That’s it! I love the little touch of cinnamon that complements the chocolate flavor.

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Hands-onOverall

Nutritional values (per serving)

Total Carbs 8.4 grams
Fiber 3 grams
Net Carbs 5.4 grams
Protein 3.9 grams
Fat 46.7 grams
of which Saturated 29.7 grams
Energy 460 kcal
Magnesium 49 mg (12% RDA)
Potassium 216 mg (11% EMR)

Macronutrient ratio: Calories from carbs (5%), protein (3%), fat (92%)

Ingredients (makes 2 servings)

Note: Recipe makes 2 regular servings that can be stretched to 4 mini parfaits. Sweetener can be used to taste. Here’s a list of suitable low-carb sweeteners. If you can’t have dairy, check out my Dairy-Free Keto Chocolate Mousse

Instructions

  1. Pour the cream into a medium bowl along with the cacao powder.
    5-Minute Keto Chocolate Mousse
  2. Using an electric hand mixer beat the mixture until light and fluffy.
    5-Minute Keto Chocolate Mousse
  3. Stir in the cinnamon and stevia until combined. 5-Minute Keto Chocolate Mousse
  4. Transfer to small jars and optionally garnish with toasted coconut or flaked almonds.
    5-Minute Keto Chocolate Mousse

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Low-Carb Mulled Wine

This low-carb mulled wine is the perfect festive drink for winter. With notes of spices like cloves, cinnamon, and star anise, along with oranges you’ll want to sip this concoction all winter long.

To keep this cocktail on the keto side we’re using a little powdered Swerve that sweetens up the dry wine but doesn’t add carbs and sugar. Just be sure to watch your serving size as each glass is about 5g of net carbs.

Hands-on Overall

Nutritional values (per serving, ~ 150 ml/ 5 fl oz)

Total Carbs 4.3 grams
Fiber 0 grams
Net Carbs 4.3 grams
Protein 0.1 grams
Fat 0 grams
of which Saturated 0 grams
Energy 122 kcal
Magnesium 0 mg (0% RDA)
Potassium 0 mg (0% EMR)

Macronutrient ratio: Calories from carbs (98%), protein (2%), fat (0%)

Ingredients (makes 5 servings)

Tips:
  • Sweetener can be used to taste. Here’s a list of suitable low-carb sweeteners.
  • Nutrition facts are estimated – they do not include ingredients that are used for infusing.
  • Some of the alcohol will be “cooked out” resulting in fewer calories. If you are trying to cut down on alcohol, add about ½ cup of water and simmer it on a very low heat for up to 45 minutes. This way you will significantly reduce the alcohol content, leaving the amazing flavour intact.

Instructions

  1. Pour the wine into a medium pot.
    Low-Carb Mulled Wine
  2. Add the orange wedges, cranberries, …
    Low-Carb Mulled Wine
  3. … cloves, cinnamon sticks and star anise.
    Low-Carb Mulled Wine
  4. Add the Erythritol.
    Low-Carb Mulled Wine
  5. Bring to a simmer over medium low heat. Simmer for 15 minutes,
    Low-Carb Mulled Wine
  6. Strain into glasses and serve.
    Low-Carb Mulled Wine
    Happy Holidays!
    Low-Carb Mulled Wine

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Article source: https://ketodietapp.com/Blog/post/2017/12/07/low-carb-mulled-wine2

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Keto Slow Cooker Breakfast Casserole

I’m new to the world of breakfast casseroles. They’re just not a common dish here in Australia, or not to my knowledge anyway.

But they’re growing on me. It’s a good way to be able to pre-prepare the dish and then set and forget until you need it.

If you’ve got an early start, it’s nice to have breakfast cooked and ready to eat when you wake up. And I’m all about life being easier first thing in the morning!

This is a pretty basic recipe, but you could bulk it up with minced meat, or change the vegetables to your preferred tastes.

Hands-onOverall

Nutritional values (per serving)

Total Carbs 6.1 grams
Fiber 2.1 grams
Net Carbs 4 grams
Protein 22.9 grams
Fat 22.2 grams
of which Saturated 9.8 grams
Energy 313 kcal
Magnesium 65 mg (16% RDA)
Potassium 503 mg (25% EMR)

Macronutrient ratio: Calories from carbs (5%), protein (30%), fat (65%)

Ingredients (makes 4 servings)

  • 6 large eggs
  • 3 large bacon slices (90 g/ 3.2 oz)
  • 3 tbsp chopped shallots (30 g/ 1.1 oz)
  • ½ cup chopped red bell pepper (75 g/ 2.7 oz)
  • 1 cup chopped white mushrooms (70 g/ 2.5 oz)
  • 8 large leaves of kale, shredded finely (160 g/ 5.6 oz) – I picked mine from the garden and the leaves were quite small, so I used more
  • 1 tbsp butter or ghee (15 g/ 0.5 oz)
  • 1 cup shredded Parmesan cheese (90 g/ 3.2 oz) – you could substitute for your cheese of choice
  • salt and pepper, to taste
  • Optional: serve with spinach and sliced avocado dressed in extra virgin olive oil

Instructions

  1. Remove the hard stems from the kale and chop into small pieces.
    Keto Slow Cooker Breakfast Casserole
  2. Cook the bacon until crispy and then add the red pepper, mushroom and shallot. Sautee until just softened.
  3. Add the kale and turn off the heat to allow kale to wilt but not cook.
    Keto Slow Cooker Breakfast Casserole
  4. Beat the eggs, with salt and pepper, until well combined.
    Keto Slow Cooker Breakfast Casserole
  5. Turn the slow cooker on to high and place the butter in to melt. Once melted, brush the inside of the slow cooker with the melted butter.
  6. Place the sautéed vegetables into the base of the slow cooker.
    Keto Slow Cooker Breakfast Casserole
  7. Sprinkle the cheese over the vegetables and then pour the egg mixture in on top.
    Keto Slow Cooker Breakfast Casserole
  8. Stir through and then cook on high for approx. 1.5 hours, or on low for approx. 6 hours. These times can vary wildly depending on the size, model and age of your slow cooker so I would recommend doing a test batch to determine your cooking times. Keto Slow Cooker Breakfast Casserole
  9. Enjoy with sliced avocado and leafy greens, or let it cool down. Leftovers can be stored covered in the refrigerator for 2 days.
    Keto Slow Cooker Breakfast Casserole

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Vegetarian Diet and Keto - Can These Two Work Together?

With the growing popularity of keto and its health benefits, some vegetarians have considered giving it a try. But can keto and vegetarianism be combined in a way that is well balanced and sustainable? Are there any risks involved? This article will explore these questions and make recommendations for creating a healthy keto vegetarian lifestyle.

Reasons for Following a Vegetarian Diet

People choose vegetarian diets for a number of reasons. Children raised in vegetarian households typically grow up to be vegetarian adults. For those who adopt vegetarian diets on their own, reasons fall into one of three categories or a combination of them:

  1. Ethical: Concern for animal welfare, including killing animals for food and/or confining them in feed lots or cages
  2. Environmental: Concern about land and other resources needed to raise livestock
  3. Health-related: Belief that eating meat or other animal products is harmful to health and that a meat-free diet may protect against cancer and other diseases

Studies suggest that ethical vegetarians may be more committed to a meat-free lifestyle and remain vegetarian longer than those who do so for health reasons (1).

Of course, it isn’t surprising that vegetarians who don’t believe in killing animals for food would be less likely to resume eating meat than those who do so solely because they believe it’s healthier.

However, many people adopt a vegetarian lifestyle for more than just a single reason.

The author of a 2014 review on vegetarianism concluded:

“An increasing number of people do not want animals to suffer nor do they want climate change; they want to avoid preventable diseases and to secure a livable future for generations to come” (2).

What Are the Different Types of Vegetarian Diets?

Vegetarians consume no meat, poultry, or fish but some may eat certain other animal products, depending on their beliefs:

  • Lacto-Ovo Vegetarians consume dairy products (lacto) and eggs (ovo). This is by far the most common type of vegetarianism.
  • Lacto Vegetarians consume dairy products but no eggs.
  • Ovo Vegetarians consume eggs but no dairy products.
  • Vegans don’t consume dairy, eggs, or animal products of any kind, although some eat honey. In addition, they don’t wear clothing made from animals, such as leather or suede. They may also avoid using any items containing animal byproducts, such as household cleaners, shampoos, moisturizers, etc.

Although the term isn’t universally accepted by vegetarians, there is also a category of eating that is considered “semi-vegetarian”:

  • Pescatarians consume seafood but no meat or poultry.
  • Flexitarians follow a primarily plant-based diet but eat meat and other animal products occasionally.

Can A Keto Vegetarian Diet Be Well-Balanced and Sustainable?

In recent years, keto diets have become well known for helping people lose weight, decrease blood sugar and insulin levels, and improve other aspects of health. As a result, the question of whether a vegetarian diet and keto diet can be combined has been raised.

Most keto diets are fairly high in animal products, including meat. In fact, most people who follow a keto lifestyle eat at least one serving of meat, fish, or poultry most days.

However, it’s possible to create a healthy vegetarian keto diet. Anecdotally, there are hundreds of stories of people successfully combining these two ways of eating. And although there aren’t any published studies that have explored this, recently, researchers from India discussed how a keto vegetarian diet can be accomplished (3).

Many Indians are vegetarian for cultural or religious reasons, whereas others do eat meat. In their article, the authors first discuss the benefits of ketogenic diets for those struggling with diabetes, obesity, and other disorders characterized by insulin resistance. They then provide examples of keto-friendly Indian cuisine for both vegetarians and meat eaters.

On the other hand, 100% vegan and keto diets don’t work very well together. Humans require complete protein that contains all nine essential amino acids (an “essential” nutrient can’t be made by the body and must instead be obtained via diet). Although animal protein provides all the essential amino acids, plants only contain some of them. For instance, legumes and seeds are high in lysine but very low in methionine, whereas grains are high in methionine but lack lysine.

Because vegans exclude all animal products, they must rely on a combination of grains, legumes, and seeds to get all of the essential amino acids their bodies need. This combination is too high in carbs to achieve and maintain ketosis. Therefore, you can either choose to eat a keto vegetarian diet as described above or eat a lower-carb but non-keto vegan diet.

The “Eco-Atkins” diet is the best known low-carb entirely plant-based diet. Although it contains fewer carbs than most vegan plans, it can’t be considered ketogenic because it includes grains and fruits and provides considerably more than 60 grams of net carb per day.

In a 2009 study, 44 overweight adults with high cholesterol consumed either an Eco-Atkins diet or a high-carb lacto-ovo vegetarian diet for 4 weeks. At the end of the study, the Eco-Atkins group experienced greater improvements in LDL cholesterol, total cholesterol/HDL ratio, and other heart health markers than the high-carb vegetarian group, despite similar weight loss within the two groups (4).

Keto Vegetarian Protein Sources

Protein is arguably the most important macronutrient since, unlike carbs and most fatty acids, our bodies can’t make the essential amino acids. Therefore, we need to eat enough protein to ensure we have enough of all amino acids in order to support muscle growth and maintenance, metabolic rate, hormone synthesis, and other important functions.

After calculating your own protein needs, check to make sure you’re consuming enough by including these keto-friendly sources on a daily basis:

  • Greek yogurt: 18-20 grams protein and 4-6 grams carb per 170 grams (6 ounces)
  • Cottage cheese: 20 grams protein and 6 grams carb per 170 grams (6 ounces)
  • Cheese: 7 grams protein and 1-2 grams carb per 28 grams (1 ounce)
  • Egg: 14 grams protein and 1 gram carb per 2 large eggs
  • Peanut Butter: 8 grams protein and 4.5 grams net carb per 2 Tablespoons (32 grams)
  • Almond Butter: 7 grams protein and 5.5 grams net carb per 2 Tablespoons (32 grams)
  • Pumpkin Seeds: 7 grams protein and 4 grams net carb per 28 grams (1 ounce)
  • Protein Powder (whey, casein, egg, pea): variable protein and carbs — check label

You’ll also get about 1-3 grams of protein from each serving of vegetables, although like other plant foods, they don’t contain all of the essential amino acids found in animal products.

Other Nutrients of Concern on a Keto Vegetarian Diet

Omega-3 Fatty Acids

Omega-3 and omega-6 fatty acids are considered essential fats because they must be obtained from the diet. Although obtaining enough omega-6 fats as a vegetarian is easy because it’s found in large amounts in many foods, getting an optimal amount of omega-3 can be more challenging.

The long-chain omega-3 fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) have strong anti-inflammatory properties that may help protect heart health, improve insulin sensitivity, and reduce risk of depression (5).

These fats are mainly found in fatty fish, although DHA and small amounts of EPA also occur naturally in algae. However, another type of omega-3 fat called alpha-linoleic acid is found in several plant foods, especially seeds. Although your body can convert ALA to EPA and DHA, the conversion process unfortunately isn’t very effective (6).

Because of this, researchers recommend that vegetarians consume a minimum of 2.2 grams of ALA daily, which is twice the AI (Adequate Intake) established by the Institute of Medicine (7). In fact, many experts believe that omega-3 fatty acid intake should be further increased in order to improve the omega-6/omega-3 ratio of modern diets.

Best Keto Vegetarian Sources of Omega-3 Fatty Acids:

  • Algae supplements: EPA and DHA in variable amounts – check the label
  • Chia seeds: 2.5 grams of ALA per 14 grams (1 Tablespoon)
  • Hemp seeds: 2 grams of ALA per 20 grams (1 Tablespoon)
  • Flaxseed, ground: 1.6 grams of ALA per 7 grams (1 Tablespoon)

Iron

Iron is vital for the production of hemoglobin, a protein found in red blood cells that helps transport oxygen from your lungs to cells throughout your body; and myoglobin, which provides oxygen to your muscles.

There are two forms of iron: heme (found in meat) and nonheme. Heme iron is better absorbed than nonheme iron. However, eating foods rich in vitamin C can improve iron’s absorption. Dark leafy greens are high in both iron and vitamin C.

Vegetarian diets have been linked to lower iron stores in adults, which can lead to anemia. On the other hand, elevated iron stores are a sign of inflammation and may increase disease risk (8). Although a healthy body is able to regulate iron storage, it’s recommended that people without hemochromatosis (a disorder marked by elevated iron levels) consume adequate but not excessive amounts of this mineral.

The Recommended Daily Intake (RDI) for iron is 18 mg per day for reproductive-age women and 8 mg per day for men and women who are over 51 and/or postmenopausal.

Best Keto Vegetarian Sources of Iron:

  • Pumpkin seeds: 4.2 mg per 28 grams (1 ounce)
  • Sesame seeds: 4.1 mg per 28 grams (1 ounce)
  • Coconut milk: 3.3 mg per 100 grams (3.5 ounces)
  • Olives: 3.3 mg per 100 grams (3.5 ounces)
  • Dark chocolate: 3.3 mg per 28 grams (1 ounce)
  • Cooked spinach: 3.6 mg per 100 grams (3.5 ounces)
  • Hearts of palm, canned: 3.1 mg per 100 grams (3.5 ounces)
  • Cooked white mushrooms: 2.7 mg per 100 grams (3.5 ounces)
  • Chia seeds: 2.2 mg per 28 grams (1 ounce)

Zinc

Zinc is a mineral involved in energy metabolism, immune function, and wound healing. Research has shown that vegetarian adults tend to have lower zinc intake and blood concentrations than those who include meat in their diets (9). In fact, the foods richest in zinc are beef and seafood.

The RDI is 15 mg per day for adults and children over 4 years of age. Zinc occurs in very small amounts in most non-meat foods, but there are also some relatively good sources. With a little planning, zinc needs can be met on a keto vegetarian diet.

Best Keto Vegetarian Sources (per 100 grams/3.5 ounces):

  • Dark chocolate: 9.6 mg
  • Pumpkin seeds: 7.8 mg
  • Sesame seeds: 7.8 mg
  • Egg yolks: 5.3 mg
  • Peanuts: 3.3 mg
  • Flaxseeds: 5 mg
  • Spinach: 0.5 mg

Calcium

Calcium is known for its role in bone health, but it’s also needed for blood clotting, muscle contraction, and nerve function. The RDI is 1000 mg per day for most adults.

Lacto-ovo vegetarians who include dairy in their diets regularly shouldn’t have trouble meeting their calcium needs while eating keto. However, if you avoid dairy, make sure to consume high-calcium keto foods listed below.

Best Keto Vegetarian Sources of Calcium

  • Almond milk (calcium fortified): 300-450 mg per 225 grams (8 ounces)
  • Sesame seeds: 273 mg per 28 grams (1 ounce)
  • Greens (spinach, kale, etc.), cooked: 135 mg per 100 grams (3.5 ounces)
  • Broccoli rabe, cooked: 120 mg per 100 grams (3.5 ounces)
  • Almonds: 74 mg per 28 grams (1 ounce)

Vitamin D

Vitamin D occurs naturally in moderate to large amounts only in fatty fish, although many dairy products and alternatives like almond milk are fortified with it. If you consume no dairy or vitamin-D-fortified products, you’ll likely need to supplement with vitamin D (D3 is best) and/or expose your skin to the sun in order to prevent deficiency.

Sample Keto Vegetarian Meal Options

Like any other keto meals, meatless keto meals can be as simple or complex as you like. It’s important to always include a good protein source, however, to ensure your needs are met.

The keto vegetarian meal options below provide high-quality protein, in addition to being well balanced, easy to prepare, and delicious.

Keto Vegetarian Breakfast Ideas

Keto Vegetarian Lunch and Dinner Ideas

Keto Vegetarian Snack Ideas

Although you’re unlikely to need snacks if you follow a keto diet, here are a few simple, tasty vegetarian options:

Hundreds More Vegetarian Keto Recipes

There are hundreds more vegetarian keto recipes here and many vegan keto recipes here. You can find all savory vegetarian keto recipes by using the filtering tool in Recipes and select “vegetarian” and “savory”.

Also, be sure to check out the free 2-week keto vegetarian meal plan with recipes and complete nutritional analysis for each day.

Additional Resources

Take Home Message

Whether to eat meat and other animal products is a personal choice that should be respected by those with differing views.

Although combining keto and vegetarian principles into one diet can be challenging, it is definitely doable.

The most important factors to keep in mind are getting enough high-quality protein and micronutrients on a daily basis. It’s also beneficial to keep your diet as varied as possible since food choices are somewhat limited.

Over time, you’ll establish a keto vegetarian way of eating that is uniquely suited to your food preferences, health goals, and lifestyle.

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Article source: https://ketodietapp.com/Blog/post/2017/12/03/vegetarian-diet-and-keto-can-these-two-work-together

12 Solid Tips To Lose Unwanted Belly Fat In 14 Days!
The Belly Fat Free Newsletter will provide you with proven, effective information, tips and advice that will help you learn how to lose excess belly fat and keep it off!

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Low-Carb Pumpkin Soup with Chorizo Crumb

Sometimes you just need a good bowl of comforting soup. This Roast Pumpkin Soup with a Chorizo Crumb has your winter cravings covered. Roasting the pumpkin and concentrating the stock first really makes this one of the tastiest soups ever.

And what soup would be complete without a little tasty topper? The fried chorizo makes this one of my favourite combinations ever. I like to use Hokkaido squash as it keeps the carbs low too.

Nutritional values (per serving, 1 ½ cups/ 360 ml)

Total Carbs 10.4 grams
Fiber 1.4 grams
Net Carbs 9.1 grams
Protein 12.7 grams
Fat 18.9 grams
of which Saturated 11.4 grams
Energy 254 kcal
Magnesium 41 mg (10% RDA)
Potassium 974 mg (49% EMR)

Macronutrient ratio: Calories from carbs (14%), protein (20%), fat (66%)

Ingredients (makes 4 servings)

Soup:
Optional topping:
  • yoghurt or creme fraiche
  • sesame seeds
  • sprinkling of fresh watercress, or herbs of choice

Instructions

  1. Place the stock in a pan on a medium heat and simmer for 10 minutes until the stock reduces in volume to about half. Concentrating the stock in this way makes the soup super tasty.
  2. Slice the pumpkin in half, remove the seeds and peel (unless you are using Hokkaido in which case you ca leave the peel on). Cut into cubes about 1 cm (½ inch) thick. Low-Carb Pumpkin Soup with Chorizo Crumb
  3. Meanwhile, heat the coconut oil in a pan on a medium heat. Peel and finely chop the onion and garlic. Gently fry the onion on a medium heat for 3 minutes until soft. Add the garlic and fry together for 1 further minute.
  4. Add the chopped pumpkin, cumin, ginger, garam masala, paprika, salt and pepper to the onions and garlic and fry for 4 minutes on a medium-low heat.
  5. Add the concentrated stock to the vegetables and simmer on a medium heat for about 12 minutes. Place in a high-speed blender like a Vitamix and puree until smooth. Add a little more stock or water if needs be to reach your desired consistency.
    Low-Carb Pumpkin Soup with Chorizo Crumb
  6. Remove the skin from the chorizo sausage. Finely dice the chorizo meat and fry on a medium heat in a dry non stick pan for about 5 minutes until cooked through and crispy.
  7. Ladle the pumpkin soup into bowls, top with the chorizo crumb and optionally, top with yoghurt, sesame seeds and watercress. Store in the fridge for up to 4 days, or freeze for up to 3 months.
    Low-Carb Pumpkin Soup with Chorizo Crumb

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Article source: https://ketodietapp.com/Blog/post/2017/12/02/low-carb-pumpkin-soup-with-chorizo-crumb

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Keto Chocolate & Mint Fudge

Who doesn’t love fudge, especially this time of year when the holidays are fast approaching? This Keto Cacao Nib Mint Fudge is perfectly sweet and festive without the typical sugar rush and crash.

This fudge is also a great source of healthy fats from almond butter and coconut oil. It’s very filling and provides a great energy boost, especially with the added dark chocolate.

Nutritional values (per serving, 1 piece)

Total Carbs 6.6 grams
Fiber 3.4 grams
Net Carbs 3.2 grams
Protein 5.1 grams
Fat 21.5 grams
of which Saturated 10.1 grams
Energy 231 kcal
Magnesium 60 mg (15% RDA)
Potassium 349 mg (17% EMR)

Macronutrient ratio: Calories from carbs (6%), protein (9%), fat (85%)

Ingredients (makes 12 servings)

Note: Sweetener can be used to taste. Here’s a list of suitable low-carb sweeteners.

Instructions

  1. Chop the chocolate into small shards. Keto Chocolate & Mint Fudge
  2. Place all ingredients, except cacao nibs, in a small pot over low heat. Melt together stirring frequently to prevent scorching.
    Keto Chocolate & Mint Fudge
  3. Once melted pour the mixture into a 5 x 7 inch (13 x 18 cm) glass dish, you can line the dish with parchment paper for easy cleanup and serving if desired. Keto Chocolate & Mint Fudge
  4. Top with cacao nibs and chill until set. Keto Chocolate & Mint Fudge
  5. Slice into 12 or more squares to serve. Keep in the fridge for up to 2 weeks.
    Keto Chocolate & Mint Fudge

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Article source: https://ketodietapp.com/Blog/post/2017/12/01/keto-chocolate-and-mint-fudge

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Festive Keto Goat Cheese & Kale Quiche

There’s nothing quite as enjoyable as a good quiche and this keto Festive Goat Cheese & Kale Quiche is as tasty as they come. The pastry, so buttery and light, it’d fool any grain eater into thinking it was the real deal!

It’s one of those go to recipes you’ll revisit time and time again. Great for the Holiday season just or a lazy brunch. Or why not make on a Sunday and keep in the fridge to use for lunches in the week? Stores well for up to 4 days in the fridge and freezes really well too.

Nutritional values (per serving)

Total Carbs 7.2 grams
Fiber 3.4 grams
Net Carbs 3.8 grams
Protein 18.4 grams
Fat 17.7 grams
of which Saturated 3.8 grams
Energy 271 kcal
Magnesium 65 mg (16% RDA)
Potassium 319 mg (15% EMR)

Macronutrient ratio: Calories from carbs (6%), protein (30%), fat (64%)

Ingredients (makes 8 servings)

Crust:
Filling:
To serve:
    • fresh basil leaves and/or watercress

Instructions

    1. Preheat the oven to 180 C/ 355 F (fan assisted). Make the savoury pie crust as per this recipe here.
    1. Blitz the kale in a high speed food processor until fine. Option to simply chop fine if you prefer.
      Festive Keto Goat Cheese & Kale Quiche
    1. Peel and finely dice the onion. Heat 1 tablespoon of olive oil in a pan. Add the onion and gently fry on a medium/ low heat for about 2 minutes until soft.
    1. Peel and finely chop the garlic. Add the kale and garlic to the onion and sauté for a further 1 – 2 minutes on the same heat until wilted. Remove from the heat.
    1. Add 2 tablespoons of the marinara or red pesto sauce to the bottom of the quiche crust and spread evenly across the bottom.
    1. Add the kale, onion and garlic mix and spread to the edges. Half the cherry tomatoes and place on top of the kale mix, along with the soft goats cheese.
      Festive Keto Goat Cheese & Kale Quiche
    1. Crack open the eggs in a cup and whisk with a fork. Add a good pic of salt and pepper. Add to the quiche base and top with little dollops of the remaining 1 tablespoon of marinara or red pesto sauce.
    1. Bake in the oven for 20 – 25 minutes until the eggs have set.
    1. Remove from the oven, allow to cool slightly and top with fresh basil leaves, cracked black pepper and optional baby watercress. Store in the fridge for up to 4 days.
      Festive Keto Goat Cheese & Kale Quiche

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Article source: https://ketodietapp.com/Blog/post/2017/11/30/festive-keto-goat-cheese-and-kale-quiche

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Super Creamy Keto Eggnog

I can hardly imagine Christmas without eggnog. This deliciously creamy, sugar-free drink makes the perfect holiday treat to enjoy with friends and family.

I included 4 variations so you can pick your favourite. Whether you are short on time, prefer your eggnog frothy, or you avoid alcohol, below are a few tips for the perfect keto eggnog.

Four Ways to Make Keto Eggnog

1. Classic Eggnog

My preferred way to make keto eggnog is with cooked egg yolks making it super creamy (see recipe and video below for details).

2. Five-Minute Eggnog

Process all of the ingredients in a blender (whole eggs for creamy or just egg yolks). Serve chilled or with ice. It’s not as creamy as the cooked method but 100% fuss-free!

3. Classic Eggnog with Egg Whites

Follow the “Classic Method” as shown in the video below, or use the “5-Minute Eggnog” method explained above. When the eggnog is chilled, whisk the egg whites until they create soft peaks. Gently mix the fluffy egg whites into the chilled eggnog until frothy and well combined.

4. Alcohol-Free Eggnog

Simply use rum extract (to taste) and add ¾ cup more almond milk or cashew milk

Using Raw Eggs?

If a recipe calls for raw eggs and you are concerned about the potential risk of Salmonella, you can make it safe by using pasteurized eggs. To pasteurize eggs at home, simply pour enough water in a saucepan to cover the eggs. Heat to about 140 F / 60 C. Using a spoon, slowly place the eggs into the saucepan. Keep the eggs in the water for about 3 minutes. This should be enough to pasteurize the eggs and kill any potential bacteria. Let the eggs cool down and store in the fridge for 6-8 weeks.

Nutritional values (per serving, about 150 ml/ 5 fl oz)

Total Carbs 3 grams
Fiber 0.4 grams
Net Carbs 2.6 grams
Protein 3.4 grams
Fat 20.1 grams
of which Saturated 11.2 grams
Energy 275 kcal
Magnesium 4 mg (1% RDA)
Potassium 49 mg (3% EMR)

Macronutrient ratio: Calories from carbs (5%), protein (7%), fat (88%)

Ingredients (makes 6 servings, about 900 ml)

 

    • 5 egg yolks

 

 

    • 2 cups unsweetened almond milk or cashew milk (480 ml/ 16 fl oz)

 

    • 1 cup heavy whipping cream (240 ml/ 8 fl oz)

 

    • 1 tsp nutmeg

 

 

 

    • ¾ cup dark rum (180 ml) – or more if you like your eggnog boozy

 

    • Optional: whipped cream, ground cinnamon or nutmeg on top

 

Note: For a dairy-free alternative, cream can be substituted with coconut milk.

Instructions

    1. Place the egg yolks in to a bowl.
      Super Creamy Keto Eggnog

 

    1. Add the granulated Erythritol and whisk until creamy and frothy. Set aside.
      Super Creamy Keto Eggnog

 

    1. Pour the almond milk into a sauce pan. Add the cream, nutmeg and cinnamon.
      Super Creamy Keto Eggnog

 

    1. Bring to a boil over a high heat. Once foam starts to form, take off the heat.
      Super Creamy Keto Eggnog

 

    1. While the milk is still hot, use a ladle to gradually temper the hot almond milk and cream mixture into the egg yolk and erythritol mixture.
      Super Creamy Keto Eggnog

 

    1. When you have added about half of the almond and cream mixture, return everything into the pot with the remaining almond and cream mixture and cook until it reaches 70 C/ 160 degrees F (this will take 6-8 minutes).
      Super Creamy Keto Eggnog

 

    1. Remove from the heat and pour into a medium mixing bowl (Optionally, strain through a fine mesh sieve to remove any pieces of cooked eggs and spices). Add the vanilla extract and dark rum.
      Super Creamy Keto Eggnog

 

    1. Set in the refrigerator to chill. Store refrigerated for up to 3 days.
      Super Creamy Keto Eggnog
      Serve!
      Super Creamy Keto Eggnog

 

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Article source: https://ketodietapp.com/Blog/post/2017/11/29/super-creamy-keto-eggnog

12 Solid Tips To Lose Unwanted Belly Fat In 14 Days!
The Belly Fat Free Newsletter will provide you with proven, effective information, tips and advice that will help you learn how to lose excess belly fat and keep it off!

Are You Ready To Learn Valuable Information That Will Help You Get Rid of Excess Belly Fat?

Inside each issue of the Belly Fat Free Newsletter, you will receive easy to understand information that will help you banish stubborn belly fat from your body for good. The Best Part Is... Our Newsletter Is Absolutely Free & All Information is Kept 100% Confidential!

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