Author Archive: mimi

Keto French Toast Kebab

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French Toast Kebab

INGREDIENTS

  • 5 Eggs
  • 2 Tablespoon almond flour (optional)
  • 2 Tablespoon cream cheese
  • Keto confectionery sweetener
  • 1 Teaspoon cinnamon
  • 1 Teaspoon vanilla
  • 1 Teaspoon Baking powder
  • 1 Cup melted butter
  • Skewers
  • Raspberries
  • Pinch of salt
  • Parchment paper
  • Bread Pan.

METHOD

  1. Preheat oven at 180 degrees Celsius.
  2. Add eggs, almond, melted butter, cinnamon, baking powder, salt, vanilla and cream cheese in a blender.
  3. Blend all ingredients until completely smooth.
  4. Grease pan and place parchment paper in pan.
  5. Add mix into the pan and bake in oven for 15 -18 mins at 150 degree Celsius until golden brown.
  6. Check the middle of the bread to see if its cooked completely , if it isn’t leave in oven for another 5 minutes.
  7. Let the bread it rest for 10 mins, slice into 10 slices.
  8. Halve each slice and toast in an oiled pan in until golden brown.
  9. Assemble in skewers, add toast and raspberries.
  10. Sprinkle Sweetener and lemon juice.
  11. Store in fridge for 5 days or in freezer for 1 month.

Fish Akara

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  • 2 Smoked Mackerel
  • 2 Scotch bonnets (ata rodo)
  • 1/4 Small onion • 1 Tablespoon ghee or animal fat
  • 2 raw eggs
  • 1 Teaspoon psyllium husk (optional)
  • Salt to taste
  • Ghee or animal fat for frying

 

  1. Remove skin and bones from fish and mash until smooth.
  2. Blend onion, scotch bonnets or pound in a mortar.
  3. Mix all ingredients together.
  4. Add oil on cooker to heat up, the oil should be at least 3 inches deep.
  5. Once the oil is hot, scoop mixture with a spoon and slowly pour into oil.
  6. Dipping the spoon, a little bit into oil helps reduce spatter.
  7. Deep fry underside till golden brown and flip to fry topside.
  8. Once golden brown all over, remove from oil and place on a kitchen towel.

 

Chicken Fritters

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INGREDIENTS
  • 150g minced chicken
  • 1 egg
  • 1 Tablespoon curry powder
  • 1 Tablespoon chopped parsley or coriander
  • 1 Tablespoon dry pepper
  • Salt
  • Ghee or any animal fat for frying
Method
  1. Put all ingredient for chicken fritters in a blender and pulse, do not over blend.
  2. With wet hands, shape the mixture into small patties, about two tablespoons of mixture.
  3. Shallow fry until golden brown.

Ratatouille

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INGREDIENTS

  • 1 eggplant chopped
  • 2 Cloves garlic
  • 1 red bell pepper chopped
  • 1 Celery stick chopped
  • 1 small sized onion sliced
  • 4 Tomatoes chopped to cubes
  • Olive oil
  • 1 Tablespoon curry powder
  • 2 Bay leaves
  • 3 Tablespoon apple cider vinegar
  • Sea Salt
  • Black pepper

METHOD

  • Add oil to a heated pot add onions to sweat for 1 minute.
  • Add garlic, pepper and stir for 3 minutes.
  • Add tomatoes, celery, eggplant, curry, vinegar, bay leaves, cook for 15 minutes on low heat.
  • Stir in meat or seafood salt and pepper to taste cook for a few minutes.
  • Remove from heat, garnish with basil (scent leaves) and serve.
  • Serves 4 persons. Store leftover in freezer for later use.

Meatza (beef pizza)

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INSTRUCTIONS

  • 250g Mince beef
  • 1 Teaspoon oregano
  • 1 Teaspoon Thyme
  • Black pepper
  • Sea salt
  • Mariana sauce
  • Mozzarella cheese
  • Toppings of your choice
 
  1. In a bowl, mix mince beef, spices, sea salt and black pepper.
  2. Place mince beef in between two sheets parchment paper, roll flat and shape as desired.
  3. In a heated oven cook for 7 minutes flip over and cook for another 7 minutes at 180 degree Celsius.
  4. Remove from oven add marinara sauce, mozzarella cheese and toppings of your choice.
  5. Grill in oven for 5 minutes.
  6. Serve immediately.

Stuffed cabbage

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INGREDIENTS

10 Cabbage leaves

250g mince meat

1/2 chopped onions.

1 Tbsp dried parsley

1 Tsp ground coriander

1 Tsp dried pepper

1/2 Tbsp grated ginger

salt and pepper

METHOD

Steam cabbage wraps for a few minutes not too soft.

Mix mincemeat and other ingredients.

Cut cabbage leaves into halves.

Fill mincemeat in to leaves and wrap,

Steam cabbage for 10 mins, put in a strainer to avoid the cabbage wraps from getting soggy.

fry lightly brown cabbage wraps

Raspberry Lemon Tart

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Ingredients

  • 1 Cup Almond flour
  • 1 Egg
  • ¼ Cup Erythritol
  • 1/4v Cup butter

Custard

  •  3 Eggs yolks
  •  1 Cup coconut cream or heavy whipping cream
  •  1 Teaspoon gelatine
  •  1 Lemon zest
  •  1 Teaspoon vanilla
  •  1 Tablespoon sweetener

METHOD

  1. Combine almond, egg, erythritol and butter. Press into a mini tart pan and bake for 12-15 mins at 180 degree Celsius.
  2. Remove and let it cool.
  3.  Heat cream on medium heat until it slowly starts to bubble.
  4.  Stir in egg yolks and whisk.
  5.  Add vanilla, lemon zest and gelatine remove from heat and keep stirring for 2 minutes.
  6.  Put on stove on low heat, leave to cool.
  7.  Add to tarts, leave to cool completely.
  8. Add berries (optional).

Keto Custard

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INGREDIENTS

3 Eggs yolks

1 Cup coconut cream or heavy whipping cream

1 Teaspoon psyllium husk

1 Teaspoon vanilla

METHOD

  • Heat cream on medium heat until it slowly starts to bubble.
  • Stir in egg yolks and whisk.
  • Add vanilla and psyllium husk remove from heat and keep stirring for 2 minutes.
  • Put on stove on low heat, Keep stirring as it thickens.

Serve immediately.

Devilled Eggs

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INGREDIENTS

  •  Eggs
  • 3 Tablespoon homemade mayo
  • 1 Tablespoon mustard (optional)
  • 1 Tablespoon dry pepper
  • 1 Tablespoon onion powder only
  • Salt to taste

METHOD

  • Boil eggs.
  • Peel eggs cut in half.
  • Remove egg yolks.
  • Mix mayo, pepper, mustard, onion powder and yolks together until completely smooth.
  • Add mix into egg whites.

Keto And Exercise

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Are you the kind of person going to the gym because you are trying to lose weight? Not because you enjoy it because you believe its the best way to burn the fat. Then you get home, refuel with carbs and go through the cycle everyday, realise you are not losing any weight and start wondering what went wrong?.

The best way to burn fat is by eating right. 80% – 90% results is by eating the right way not by exercise alone. When you eat low-carb, adequate protein and meals high in fat you burn fat 24/7 even while asleep!!

So is exercise important in this lifestyle? There are misconceptions about exercising in this lifestyle

It is a fact you will lose weight without exercise, exercising is also very important in the ketogenic lifestyle for optimal well being, improvement of insulin sensitivity in diabetics, toning and building up muscles not necessarily for weight loss.

As a beginner if you choose to exercise, enjoy it don’t let it be stressful kinds of exercise. Try to avoid cardio exercise, to prevent stress which raises cortisol levels, never force yourself to exercise.  

BEST TIME TO BEGIN EXERCISE

Once you begin the ketogenic lifestyle, the best time to start exercising for toning muscles is when you become fat-adapted, which could take 3 – 6 weeks after ketosis. Although, if you are having a hard time getting keto -adapted you can also start moderate leisure exercises like walking, swimming, cycling.

RECOMMENDED EXERCISES

There are different ways to exercise. Some individuals might need to increase carb intake if you have achieved your weight goal and choose to add more exercise in your routine………. it also depends on how you feel once you begin.

  • lifting weights to tone up like dumb bells/ kettle bells
  • jogging
  • slow walking
  • HIIT ( High intensity intermittent training ) this technique not only helps to burn fat after short bouts of intensive workouts without feeling hungry. You also keep burning calories 20 mins after work out.
  • weight training

Depending on the exercise that you choose to start up with the best time to exercise is from 3pm to 6pm then you can have a filling meal afterwards or in the morning before your first meal.

Bottom line is standard ketogenic lifestyle includes exercise. It is up to the individual, if you choose to stay sedentary at the early stages, or active.