The Best Recipes for a Ketogenic Diet

Yummy, yummy (and healthy) food!

I started the Keto diet on my doctor’s orders. I had never heard of it before. All I heard was no grains, low fruits, dairy, meat, and veggies. All I could think was what am I supposed to eat. After a moment of complete disagreement with my new diet, I started researching what it means to be on the Ketogenic diet. I found a lot of recipes that sounded amazing. I learned about alternative flours, such as almond flour, tapioca flour, and coconut flour. I learned about alternative sugars, like Stevia. I learned how to eat healthy while still having the yummy sweetness that I craved, including an almond flour carrot cake for my birthday that was amazingly delicious!

The Ketogenic diet focuses on lowering blood sugar. Grains and potatoes are to be avoided. Only natural sugars found in fruits are allowed but only in moderation. The diet requires a lot of dark leafy greens, like spinach, kale, and swiss chard. Zucchini and broccoli are also very important dark green veggies. Dairy is also very important, as are meats for protein. Only vibrantly colored vegetables are to be eaten in moderation, such as red and yellow peppers and sweet potatoes.


And after all this research, I created some of my own delicious recipes.

Roasted Vegetables

Ingredients:

3 zucchinis

1 – 2 heads of broccoli

2 bell peppers (I used red to add color)

1 medium onion

8 oz. mushrooms

4 tablespoons olive oil

1 teaspoon salt


Directions:

Cut everything into small, bite-sized pieces

Arrange in 9x13 glass baking dish

Add olive oil and salt

Tosh to spread the oil and salt

Cover with lid or aluminum foil

Heat at 425° for 45 minutes or until a little brown

Check ever 10 – 15 to stir

Add salt to taste

Serves: 4 – 6

Healing Energy Smoothie

Ingredients:

1 can of crushed pineapple in pineapple juice

½ cup of food-grade aloe vera

½ cup of something creamy – almond milk, yogurt, etc.

2 frozen bananas (4 halves)

8 oz. of frozen or fresh strawberries

Fill rest of blender - Combo of berries

Green drink of choice (amount of choice)

Any liquid vitamins/probiotics


Directions:

Put all liquid ingredients at bottom of the blender

Put bananas in next

Then, combo of frozen and fresh fruit (frozen – for the cold)

Blend until smooth

Serves: 3

Steamed Asparagus

Ingredients:

1 stalk of asparagus

½ lemon or splash of lemon juice

Water

Butter (optional)


Directions:

Wash and cut off ends of asparagus

Put all asparagus in saucepan

Fill with water until just under asparagus stalks

Put on lid

Heat at between high and medium for about 15 minutes or until a little soft (can be easily stabbed by fork)

Drain pan

Cover with lemon or lemon juice (if using lemon and don’t like pulp or picking out seeds, juice it through a strainer)

Optional: Put a little bit of butter on top of the warm asparagus

Best with fresh lemon

Can be served cold (probably not with butter – it won’t melt)

Serves: 3

*If cooking multiple stalks, adjust water and lemon halves accordingly and multiply the time cooked by number of stalks or all of them won’t cook thoroughly.

Zucchini Fries

Ingredients:

3 medium zucchinis

Olive oil (I used an organic spray)

Salt


Directions:

Wash the zucchini

Cut each zucchini in half

Cut each half into 6 pieces

Cover with olive oil and salt

Put on cookie sheet

Heat oven to 350° and cook for 15 minutes

Flip zucchini and cook for another 15 minutes

*Make sure the fries are not touching on the cookie sheet or they won’t cook very well.

Makes: 36 fries

Enjoy!

Sarah Gombold
Sarah Gombold

I'm a 21-year-old student who loves writing, reading, photography, and music. I have 2 dogs and a cat and they are my life. I have been writing since I was a young child. Most of my writings are about my life. Enjoy!

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The Best Recipes for a Ketogenic Diet