The keto diet is often called a carbohydrate-free diet, but it is not. Carbohydrates are eaten on it, just the amount is limited. Their main source for keto is vegetables growing above the surface of the earth and greens. The attitude to fatty dairy products is controversial. Many are afraid of individual reactions. Olena Islamkina, keto specialist, creator of the healthy lifestyle project cilantro.ru and author of the book “Keto diet. How to live long and think fast”recommends that beginners leave heavy cream, sour cream, cottage cheese and cheese in their diet, and decide whether to exclude them or not after adapting to a new way of eating. Changing your diet, even if it's so tasty, is always stressful. The usual dishes in a new way will help to soften it.
BREAKFAST
Cheesecakes with fat sour cream or cream
Ingredients:
Normal fat cottage cheese - 500 g
Eggs - 2 pcs
Flour (coconut or almond) - 3 tbsp. l.
Psyllium - 1 tbsp. l.
Erythritol - 1-2 tbsp. l.
Coconut or ghee - 1 tsp
Baking powder / soda - 1/2 tsp
Sour cream or cream for serving
Preparation:
Mix the ingredients thoroughly. Love the grainy texture of the curd - with a fork. I like the softer texture - with a blender. Erythritol can be pre-ground into powder in a coffee grinder. Add flour at the very end, adjust the amount so that you get a fairly dense mass from which you can sculpt lumps. A sheet of foil (they do not stick well from baking paper, but you can also get the hang of it) grease with oil. Roll the balls with wet hands, place on a baking sheet and flatten. Send to the oven heated to 120 degrees for 10-12 minutes. Look. When the curd cakes rise and bake, raise the temperature to 160-180 degrees and allow 5 minutes to walk and brown. Leave to cool on a baking sheet outside the oven. Serve with sour cream or cream. There will be a lot of cheese cakes, the rest can be sent to the freezer, after defrosting they are still wonderful.
Bronecofe
Ingredients:
Coffee - 1.5 tsp.
A glass of water
Coconut oil - 1-2 tablespoons l.
Meadow cow oils - 1-2 tbsp. l.
Preparation:
Make coffee. Add both oils. Use a mixer or blender to blend the fat into your drink. Enjoy! Each kettle cook prepares armored coffee in her own way. For example, he puts ghee instead of butter, and MCT instead of coconut oil.
DINNER
Cauliflower rice and chicken leg (drumstick + thigh)
We bake the chicken in the oven in your favorite way (in a sleeve, foil or naked with your favorite spices).
Cauliflower rice
Ingredients:
A small head of cauliflower A
package of frozen mushrooms (with onions possible)
Ghee oil or olive oil - 2 tablespoons.
Parmesan or nutritional yeast - 2 tablespoons
Greenery for decoration
Preparation:
Grate cauliflower on a medium grater or in a food processor in pulsation mode. Send frozen mushrooms to a preheated pan. When they give the juice, add the cabbage and oil to them. Simmer until most of the moisture is gone. Optionally, at this stage, you can add kaymak cheese, for example, or cream (or vegetable milk in a lean version) for a “creamy taste”. Garnish the cauliflower keto rice with parsley and sprinkle with grated Parmesan or nutritional yeast.
Chocolate mousse with salt
Ingredients:
Ripe large avocado - 1 pc.
Cocoa - 2 tbsp. l.
Butter - 50 g
Sweetener - 2 tsp
Walnut oil - 1-2 tbsp l.
A pinch of salt
Preparation:
Send the softened butter to a blender along with the avocado, sweetener and cocoa, beat until a homogeneous mass is obtained. Put a generous layer of mousse into muffin molds or rosettes (it is better to take small containers, the dessert is very satisfying), put a generous layer of mousse, then a thin layer of nut butter, lightly salting it. The number of layers depends on the height of your mold. Sprinkle with salt on top. Decorate with cocoa or grated chocolate.
