Exploring the Ketogenic Diet… Plus a Salad and Main Course Entrée to Try
You may have heard of the Ketogenic diet, popularly known as “the Keto diet.” It is not to be confused with the Atkins diet as it contains far more fat and less protein.
The Keto diet is about 60-75 percent fat, 15-30 percent protein and around 5-10 percent carbohydrates. It encourages the body to burn fats, unlike most diets which concentrate on burning carbohydrates. Before indulging in this diet, it would be best to consult with your health provider.
The main concern is to find foods that contain healthy fats. Fortunately, most animal protein has a fair amount of fat, nuts are high in fat, cheeses and avocados are high on the list. The trick is keeping the protein low while the fat needs to be the mainstay.
There is also a noodle called Shirataki which has no carbohydrates and will add some variety into this diet. Organic produce, wild caught fish, organic chickens and grass-fed beef are recommended.
I am going to share a salad and a main course entrée.
Shrimp Salad with Avocado
This recipe serves 4 people.
For the salad
- 1/2 pound of cooked baby shrimp
- 3 cups of chopped spinach
- 3 hardboiled eggs
- 2 medium size avocados
- 1/2 cup of sunflower seeds
- 1 cup of thinly sliced celery
- 1/2 cup of chopped parsley
For the dressing
- 3/4 cup of organic mayonnaise made with olive oil
- Juice of one lemon
- 1 teaspoon each of curry powder, turmeric, rosemary
- Salt and pepper to taste
- Place the shrimp in a large bowl.
- Gently add the chopped spinach.
- Slice the hardboiled eggs and set them aside.
- Slice the avocados, sprinkle with lemon juice and set aside.
- Toss in the sunflower seeds, celery and parsley to the salad.
To prepare the dressing:
- Blend the mayonnaise and lemon juice together.
- Add all the seasonings, salt and pepper and mix thoroughly.
- Blend the dressing into the salad.
- Add the sliced eggs around the salad.
- Add the avocado slices on top of the egg slices.
- Chill the salad for at least two hours before serving.
Shirataki Noodles Chicken Stir Fry
Shirataki noodles contain zero carbs. However, they do not taste anything like true pasta. The noodles are approved for the Keto diet; they will add some taste and a little texture to the stir fry.
How to prepare Shirataki Noodles
Rinse the noodles and drain them. Cook the noodles in boiling water for about 3 minutes. Drain again and cook for several minutes in a hot pan with no added oil. Make sure the noodles do not get overcooked.
The Shirataki noodles are now ready for a variety of different dishes. They come in a package and will have instructions depending on the brand.
- 1/3 cup of sesame seed oil – you may need to add more oil as you cook.
- 1 package of Shirataki noodles
- 2 tablespoons each of freshly grated ginger root and turmeric root
- 4 garlic cloves, sliced thinly
- 2 chicken breasts, chopped in cubes
- 1 cup of Chinese cabbage, chopped
- 1 cup of chopped sweet red pepper
- 1 cup of chopped broccoli
- 1 cup of sliced mushrooms
- 1/2 cup of chopped walnuts
- Seasonings: 2 tablespoons each of curry powder, coriander, fennel seed
- Salt and pepper to taste
- Heat the oil in a large frying pan.
- Add the ginger, turmeric and garlic cloves.
- Add the rest of the spices and stir.
- Brown the chicken cubes in the oil mixture for about 5 minutes, remove and set aside.
- Add the rest of the vegetables except for the walnuts and cook for about 2 minutes.
- Add the chicken back to the mixture and cook until fully done. The veggies should be crunchy.
- Gently stir in the Shirataki noodles and cook until warm.
- Fold the walnuts in the stir fry mixture.
- Serve immediately.
What experience have you had with the Ketogenic diet? Do you have any favorite Keto recipes that you would like to share? Please join the conversation below.