Keto Diet Foods And Keto Diet vegetables For Vegetarians

Best Keto diet Foods and Keto diet Recepies for vegetarians 

FOOD TO ENJOY ON THE KETOGENIC DIET

There are different types of food that fall into this list. These food ideasdefinitely push for high fat content, while at the same time packing othernutrients and healthy vitamins in for the body’s use.

Meats And Animal Products – Focus on grass-fed or pasture-raised fatty cuts of meat and wild-caught seafood, avoiding farmed animal meats and processed meats as much as possible. And don’t forget about organ meats!

• Beef

• Chicken

• Eggs

• Goat

• Lamb

• Pork

• Rabbit

• Turkey

• Venison

• Shellfish

• Salmon

• Mackerel

• Tuna

• Halibut

• Cod

• Gelatin

• Organ meats

Healthy Fats – The best fats to consume on the ketogenic diet are monounsaturated and polyunsaturated fats, though there are plenty of healthy saturated fats as well. At the risk of sounding like a broken recorder, avoid trans fats. Maybe “avoid” is not an appropriate word. Run away might be better. Run away from trans fats like you would the

plague. Enough said.

• Butter

• Chicken fat

• Coconut oil

• Duck fat

• Ghee

• Lard

• Tallow

• MCT oil

• Avocado oil

• Macadamia oil

• Extra virgin olive oil

• Coconut butter

• Coconut milk

• Palm shortening

Vegetables – Fresh vegetables are rich in nutrients and low in calories which makes them an excellent addition to any diet. With the ketogenic diet, however, you need to be careful about carbs, so stick to leafy greens and low-glycemic veggies rather than root vegetables and other starchy veggies. I placed avocados in this section because some of us may recognize it as a vegetable even though it actually is a fruit.

• Artichokes

• Asparagus

• Avocado

• Bell peppers

• Broccoli

• Cabbage

• Cauliflower

• Cucumber

• Celery

• Kohlrabi

• Lettuce

• Okra or ladies’ fingers

• Radishes

• Seaweed

• Spinach

• Tomatoes

• Watercress

• Zucchini

Dairy Products – If you are able to tolerate dairy, you can include full-fat, unpasteurized, and raw dairy products in your diet. Keep in mind that some brands will contain a lot of sugar which could increase the carb content, so pay attention to nutrition labels and moderate your consumption of these products. If possible, go for the full-fat versions as these will have a less likely chance of sugar being used to replace the fat.

• Kefir

• Cottage cheese

• Cream cheese

• Cheddar cheese

• Brie cheese

• Mozzarella cheese

• Swiss cheese

• Sour cream

• Full-fat yogurt

• Heavy cream

Herbs And Spices – Fresh herbs and dried spices are an excellent way to flavor your foods without adding any significant number of calories or carbohydrates

• Basil

• Black pepper

• Cayenne

• Cardamom

• Chili powder

• Cilantro

• Cinnamon

• Cumin

• Curry powder

• Garam masala

• Ginger

• Garlic

• Nutmeg

• Oregano

• Onion

• Paprika

• Parsley

• Rosemary

• Sea salt

• Sage

• Thyme

• Turmeric

• White pepper

Beverages – You should avoid all sweetened drinks on the ketogenic diet, but there are certain beverages which you can still have in order to add a little

more variety to your choice of liquids besides good old water.

• Almond milk unsweetened

• Bone broth

• Cashew milk unsweetened

• Coconut milk

• Club soda

• Coffee

• Herbal tea

• Mineral water

• Seltzer water

• Tea

FOODS ON THE MODERATION LIST

These food items are included here because they tend to have a higher carb count, so moderation is important. However, they are chock full of other nutrients and some of them also throw in that extra bit of fat to help toward your daily fat intake!

Fruits – Fresh fruits are an excellent source of nutrition. Unfortunately, they are also loaded with sugar which means they are high in carbohydrates. There are a few low- to moderate-carb fruits that you can enjoy in smaller quantities, but you have to watch the amount you eat! Sometimes, it is really easy to keep popping them into our mouths. “Nature’s candy” is definitely an accurate moniker for them. We can still get their benefits and maintain ketosis with the right amounts of consumption. Most of the fruits detailed below are okay for you to have a cup or so, perhaps a single slice or two on a daily basis, especially when you are first starting out and are looking to keep your carb count low. As you progress and get a better handle of your carb threshold, it is alright to increase the quantity of these foods while staying within your designated carb limit.

• Apricot

• Blackberries

• Blueberries

• Cantaloupe

• Cherries

• Cranberries

• Grapefruit

• Honeydew

• Kiwi

• Lemon

• Lime

• Peaches

• Raspberries

• Strawberries

Nuts And Seeds – While nuts and seeds do contain carbohydrates, they are also rich in healthy fats. The following nuts and seeds are low to moderate in carb content, so you can enjoy them as long as you watch your portion sizes. Usually an ounce or a handful of nuts would be a good gauge to see how much you can eat and still stay in ketosis daily.

• Almonds

• Cashews

• Chia seeds

• Hazelnuts

• Macadamia nuts

• Pecans

• Pine nuts

• Pistachios

• Psyllium

• Pumpkin seeds

• Sesame seeds

• Sunflower seeds

• Walnuts

• Nut butter

FOODS TO AVOID

When it comes to foods you should avoid on the ketogenic diet, there are a few major categories to mention. First and foremost, you should avoid grains

and grain-based ingredients as much as possible since they are the highest in carbohydrates. Choose healthy fats over hydrogenated oils and try to limit your intake of starchy vegetables and high-glycemic fruits. When it comes to sweeteners, refined sugars like white sugar and brown sugar are completely restricted, and you should also avoid artificial sweeteners. Natural sweeteners like honey, pure maple syrup, and agave are not necessarily bad for you, but they are very high in carbohydrates. The best sweeteners to use on the

ketogenic diet are powdered erythritol, stevia, and monk fruit sweetener. Stevia is an herb that is also known as the sugar leaf. This sweetener comes

in several forms, and you need to make sure that whatever type you buy doesn’t also contain an artificial sweetener. Liquid stevia extract is usually the best option, though you can also find powdered stevia extract. Another option is powdered erythritol, which is extracted from corn, and it is usually the best option to use in recipes for baked goods. In terms of sauces and

condiments, you need to read the food label to see whether the item is keto- friendly or not because brands differ greatly. Generally speaking, basic

condiments like yellow mustard, mayonnaise, horseradish, hot sauce, Worcestershire sauce, vinegar, and oils are keto-friendly. When it comes to things like ketchup, BBQ sauce, and salad dressings you need to be mindful of the sugar content present in them.

Here is a quick list of some of the major foods you’ll need to avoid on the ketogenic diet.

• All-purpose flour

• Baking mix

• Wheat flour

• Pastry flour

• Cake flour

• Cereal

• Pasta

• Rice

• Corn

• Baked goods

• Corn syrup

• Snack bars

• Quinoa

• Buckwheat

• Barley

• Couscous

• Oats

• Muesli

• Margarine

• Canola oil

• Hydrogenated oils

• Bananas

• Mangos

• Pineapple

• Potatoes

• Sweet potatoes

• Candy

• Milk chocolate

• Ice cream

• Sports drinks

• Juice cocktail

• Soda

• Beer

• Milk

• Low-fat dairy

• White sugar

• Brown sugar

• Maple syrup

• Honey

• Agave

KETO DIET RECEPIES

(VEGETABLES & SIDE DISHES)

1. Cauliflower, Ham and Cheese Bake

 (Ready in about 40 minutes | Servings 4)

This creamy casserole tastes so divine! Cauliflower combines beautifully with ham, cheese, Greek-yogurt and Mediterranean herbs.

Per serving: 188 Calories; 11.3g Fat; 5.7g Carbs; 1.1g Fiber; 14.9g Protein; 2.9g Sugars

 Ingredients

1/2 teaspoon butter, melted 1 (1/2-pound) head cauliflower, broken into florets

1/2 cup Swiss cheese, shredded 1/2 cup Mexican blend cheese, room temperature 1/2 cup Greek-style yogurt 1 cup cooked ham, chopped 1 roasted

chili pepper, chopped 1/2 teaspoon porcini powder 1 teaspoon garlic powder 1 teaspoon shallot powder 1/2 teaspoon cayenne pepper 1/4 teaspoon dried sage

1/2 teaspoon dried oregano Sea salt and ground black pepper, to taste 

Directions

 Start by preheating your oven to 340 degrees F. Then, coat the bottom and sides of a casserole dish with 1/2 teaspoon of melted butter. Empty the cauliflower into a pot and cover it with water. Let it cook for 6 minutes until it is nice and tender (mashable). Mash the  prepared cauliflowerpreparedotato ricer press or potato masher. Now, stir in the cheese; stir until the cheese has melted. Add Greek-style yogurt, chopped ham, roasted pepper, and spices. Place the mixture in the prepared casserole dish; bake in the preheated oven for 20 minutes. Let it sit for about 10 minutes before cutting. Serve and enjoy!

 2. Creamy Broccoli and Bacon Soup

(Ready in about 20 minutes | Servings 4)

This creamy soup will help you keep your diet on track. It can be refrigerated up to 3 days.

Per serving: 95 Calories; 7.6g Fat; 4.1g Carbs; 1g Fiber; 3g Protein; 1.7g Sugars

Ingredients

2 slices bacon, chopped 2 tablespoons scallions, chopped 1 carrot, chopped 1 celery, chopped Salt and ground black pepper, to taste 1 teaspoon garlic, finely

chopped 1/2 teaspoon dried rosemary 1 sprig thyme, stripped and chopped ½ head green cabbage, shredded 1/2 head broccoli, broken into small florets 3 cups water 1 cup chicken stock 1/2 cup full-fat yogurt 

Directions

Heat a stockpot over medium heat; now, sear the bacon until crisp. Reserve thebacon and 1 tablespoon of fat.Then, cook scallions, carrots, and celery in 1 tablespoon of reserved fat. Addsalt, pepper, and garlic; cook an additional 1 minute or until fragrant.Now, stir in rosemary, thyme, cabbage, and broccoli. Pour in water and stock, bringing to a rapid boil; reduce heat and let it simmer for 10 minutes more.

Add yogurt and cook an additional 5 minutes, stirring occasionally. Use an immersion blender, to puree your soup until smooth. Taste and adjust the seasonings. Garnish with the cooked bacon just before

serving.

3. Spinach with Paprika and Cheese

(Ready in about 10 minutes | Servings 4)

Make a popular side dish in 10 minutes and amaze your guests! Other common

additions to this recipe include Parmesan cheese, nutmeg and herbs.

Per serving: 166 Calories; 15.1g Fat; 5g Carbs; 1.7g Fiber; 4.4g Protein; 2.1g Sugars 

Ingredients

1 tablespoon butter, room temperature 1 clove garlic, minced 10 ounces spinach 1/2 teaspoon garlic salt 1/4 teaspoon ground black pepper, or more to taste 1/2

teaspoon cayenne pepper 3 ounces cream cheese 1/2 cup double cream

Directions

Melt the butter in a saucepan that is preheated over medium heat. Once hot. Cook garlic for 30 seconds.

Now, add the spinach; cover the pan for 2 minutes to let the spinach wilt. Season with salt, black pepper, and cayenne pepper Stir in cheese and cream; stir until the cheese melts. Serve immediately.

4. Cheesy Zucchini Casserole

(Ready in about 50 minutes | Servings 4)

This is a great way to use up the bounty of zucchini during the summer season.

You're going to love this easy cheese casserole!

Per serving: 155 Calories; 12.9g Fat; 3.5g Carbs; 0.8g Fiber; 7.6g Protein; 0.2g Sugars

Ingredients

Nonstick cooking spray 2 cups zucchini, thinly sliced 2 tablespoons leeks, sliced 1/2 teaspoon salt Freshly ground black pepper, to taste 1/2 teaspoon dried basil

1/2 teaspoon dried oregano 1/2 cup Cheddar cheese, grated 1/4 cup heavy cream 4 tablespoons Parmesan cheese, freshly grated 1 tablespoon butter, room

temperature 1 teaspoon fresh garlic, minced

 Directions

Start by preheating your oven to 370 degrees F. Lightly grease a casserole dish with a nonstick cooking spray.

Place 1 cup of the zucchini slices in the dish; add 1 tablespoon of leeks; sprinkle with salt, pepper, basil, and oregano. Top with 1/4 cup of Cheddar cheese.

Repeat the layers one more time. In a mixing dish, thoroughly whisk the heavy cream with Parmesan, butter, and garlic. Spread this mixture over the zucchini layer and cheese layers. Place in the preheated oven and bake for about 40 to 45 minutes until the edges

are nicely browned. Sprinkle with chopped chives, if desired. Bon appétit!

 5. Stuffed Peppers with Cauliflower and Cheese

(Ready in about 45 minutes | Servings 6) 

Above ground vegetables such as bell pepper and cauliflower are generally good keto options while below ground vegetables contain more carbs. These

peppers are delicious served hot or cold. Enjoy!

Per serving: 244 Calories; 12.9g Fat; 3.2g Carbs; 1g Fiber; 16.5g Protein; 1.6g Sugars

 Ingredients

2 tablespoons vegetable oil 2 tablespoons yellow onion, chopped 1 teaspoonfresh garlic, crushed 1/2 pound ground pork 1/2 pound ground turkey 1 cup

cauliflower rice 1/2 teaspoon sea salt 1/4 teaspoon red pepper flakes, crushed ½ teaspoon ground black pepper 1 teaspoon dried parsley flakes 6 medium-sized bell peppers, deveined and cleaned 1/2 cup tomato sauce 1/2 cup Cheddar cheese, shredded

 Directions

Heat the oil in a pan over medium flame. Once hot, sauté the onion and garlic for 2 to 3 minutes.

Add the ground meat and cook for 6 minutes longer or until it is nicely browned. Add cauliflower rice and seasoning. Continue to cook for a further 3 minutes.

Divide the filling between the prepared bell peppers. Cover with a piece of foil. Place the peppers in a baking pan; add tomato sauce. Bake in the preheated oven at 380 degrees F for 20 minutes. Uncover, top with cheese, and bake for 10 minutes more. Bon appétit!

8 week Fully Costomized Ketogenic diet plan for Weightloss goals and food preferences! also 370+ Keto Recepies