Eggs are one of the staples on the Keto diet. Scrambled, poached, boiled, fried and made into omelettes. There are plenty of ways that you can prepare them. Again it is worth mentioning that Organic or Free Range eggs are best.
Although you will probably find that eggs become a breakfast staple, they can also be whipped into a nutritious and inexpensive supper. Try making a Spanish Omelette using left over roasted vegetables which can then be reheated for breakfast. Don’t forget they also make a lovely Hollandaise sauce to eat with that delicious salmon or for a Keto friendly Eggs Benedict!
High-fat dairy products are allowed on the Keto diet. This includes high fat cheeses and cream of any kind. Although the arguments go back and forth over whether dairy should be included in limited quantities it can help to enhance your cooking options. Organic is best.It expands possibilities enormously. Grating a little cheese on various dishes improves flavour. A good Caesar Salad is a perfect Keto option. Adding some cheese to your breakfast omlette livens things up. Equally heavy or double cream is great for cooking sauces. Butter is particularly good on the Keto diet. Shrimps cooked in garlic butter and butter slathered liberally over asparagus are mouth watering options!
If you are dairy free, fret not. There are plenty of dairy free recipes around and this does not inhibit you chances of success with the diet.
Be aware that bad fats must be avoided at all cost on the Keto diet. Bad oils are killer. These include processed trans fats and polyunsaturated fats. Hydrogenated and partially hydrogenated oils. Processed vegetable oils include cottonseed, sunflower, safflower, soybean, and canola oils. These are often used in cookies, crackers and pre-prepared foods, especially fast food. They are extremely bad for your health!
Oils that are allowed are ones that are saturated or from natural sources. These include, Olive oil, Avocado oil, Coconut oil (extra virgin cold pressed), Macadamia nut oil. Also fats from animal sources such as goose fat or beef dripping. When choosing Olive oils for use in salads, (they are best not used for cooking as scientists are advising that once heated they produce toxic chemicals) should be checked for content. Many contain other less healthy oils, sometimes as much as 50%, so it is worth paying a bit more for a quality Olive oil.
VEGETABLES GROWN ABOVE THE GROUND
Fresh or frozen, both are fine. Green leafy vegetables are the main choice, cabbage, Brussels sprouts, kale and broccoli. Cauliflower is a staple as it is particularly low carb and very versatile. Cauliflower mashed potatoes and cauliflower rice are really good side dishes for all sorts of dishes. Asparagus is astoundingly good for you as are avocados. Liberally spread the vegetables with butter which always makes them delicious. It is a great way for delivering the fats to your body.
It is best to avoid root vegetables such as parsnips and carrots as they tend to be particularly high in carbs. That said, Swede or rutabaga, as our American cousins call it, is very reasonable in carb content along with Celeriac. I also like butternut squash. Peppers and courgettes are also popular, as are all kinds of salads. You can always rely on the fact that if it is green it will be low carb so this is a good rule to remember and greens always deliver high quality nutrition.
Nuts can be used in moderation but beware as some can be high in carb content. Many people on the keto diet use almond flour as an alternative for baking. Cashews are higher in carb content so should be avoided. Pecans, Macadamia nuts are good choices for snacking on and for cooking with.
Many fruits are high in carbohydrate content. Having been told all of our lives that fruit is good for us it is another major adjustment to realize that not all fruits are your best friend.
On the Keto diet you can safely rely on berries as being nutritious and low carb source of fruit. You can still get your fruit fix. Don’t go too mad as they are not as low carb as a lot of other choices but they can be fitted into the diet and enjoyed with heavy cream as a weekend treat!