By summer at the latest, many people are faced with the question of how to quickly achieve the perfect beach body. A new diet is supposed to help you get your dream body - the ketogenic diet plan is supposed to help reduce fat and dehydrate the body. Based on the principles of the Atkins diet, where carbohydrates are greatly reduced, the diet promises quick results - up to 3 kilograms of weight loss per week. The short-term positive effect turns out to be less effective in the long term - after three weeks at the latest, the human body needs a daily supply of carbohydrates so that it can function properly. Afterwards, ketogenic recipes can bring variety to the menu - low-carb dishes are particularly suitable for dinner. This means the family can treat themselves to delicious and healthy delicacies.
Ketogenic recipes – which ingredients are suitable?
The ketogenic diet is becoming increasingly popular - it promises quick results without having to miss out on delicious food. Instead, body and soul are pampered with tasty, fatty foods. Various types of cheese are used extensively - mozzarella and cheddar cheese taste delicious and are therefore among the most popular ingredients. The pizza dough is prepared with Parmesan. Butter is used for frying. Meat should also not be missing on the table - for example chicken, sausages and beef. As far as vegetables and fruits go, avocado comes first. Whether for a sauce, as an ingredient in a delicious salad, or as a substitute for potatoes – the avocado proves to be an all-round talent. Tomatoes, squash, broccoli and cauliflower are always found in keto recipes. Eggs are also often used.
Since the ketogenic diet only consumes a minimal daily dose of carbohydrates to get the body's circulation going, bread, potatoes and rice are usually forbidden. These are even substituted in classic pizza and lasagna recipes.
Delicious soup with broccoli and cheddar cheese
Cheddar cheese and broccoli soup has approximately 285 calories, 3 grams of carbohydrates, 12 grams of proteins, 24 grams of fats. It is a delicious alternative to potato cream soups.
Ingredients: 2 tablespoons butter, 1/8 cup onion, 1/2 teaspoon garlic, pressed, 2 cups chicken broth, pinch of salt and pepper, 1 cup broccoli, sliced, 1 tablespoon cream cheese, 1/4 cup fresh whipped cream, 1 cup cheddar Cheese, finely sliced, 2 slices bacon, 1/2 teaspoon xanthan gum (optional if you want to thicken the soup).
Preparation: Heat a wide pot well and briefly fry the onions and pressed garlic with the butter, turning frequently, until they become soft. Then add the broccoli and chicken broth and cook until the broccoli becomes soft. Add salt and pepper. Microwave on low heat for 30 seconds and melt the cheddar cheese until it has a sticky consistency. Add the fresh whipped cream and cream cheese to the soup, bring to the boil and stir well. Remove the pot from the heat and quickly add the cheddar cheese. If desired, add the xanthan gum at the end and use it to thicken the soup. Serve with the bacon.
Cheese tacos for dinner
In the next recipe, the traditional taco rolls are replaced with cheese. The end result tastes at least as delicious as the original! You need Colby Jack semi-hard cheese for the keto rolls: Colby cheese is made in the USA and is similar to cheddar cheese, but has a milder, sweeter taste. Colby cheese is often mixed with a similar cheese – Monterey Jack. The end result is the product Colby Jack sliced cheese.
Ingredients: 6-8 slices of Colby Jack semi-hard cheese (or other type of cheese according to your preference), for the salsa: 2 diced tomatoes, 3 tablespoons finely chopped red onion, 1/2 finely chopped fresh jalapeno pepper, 1 lime, 3 teaspoons coriander. Depending on your wishes, you can choose and prepare meat, add avocado to it.
Preparation: Preheat the oven to 200 degrees, place the slices of Colby Jack cheese on baking paper and bake in the oven for 5 minutes. Then leave the baking paper aside for 2-3 minutes, then place the slices in cupcake cases and let them cool for 10 minutes. Then carefully remove them from the cupcake tins. For the salsa – mix the ingredients well in a large bowl and leave in the fridge for 30 minutes. Cut the meat into cubes and fry all over in a pan over medium heat. Finally, fill the taco cheese baskets with the salsa and meat.
Preparing a low carb dish – enchilada with chicken
Mexican dishesAlways taste delicious, filling and healthy. But unfortunately bread, potatoes and rice often appear as ingredients in the recipes. Fortunately, a replacement can be found. In this case, cauliflower rice offers an alternative to traditional rice. This is how the cauliflower rice is prepared: Roughly chop the red onion, carrots and peppers, put them in a bowl and mix. Fry the vegetable mix with 1 tablespoon of sesame oil. Meanwhile, beat 2 eggs, remove the stalk from the cauliflower and roughly chop the cauliflower. Add the eggs and cauliflower to the vegetables, add 1 tablespoon of soy sauce and mix well. Complete!
And this is how the red enchilada sauce is prepared: In a large frying pan or pot, fry 2 pressed garlic cloves in 1 tablespoon of olive oil for 2 minutes. Then add 2 teaspoons chopped onion, 1/3 teaspoon oregano, 3 teaspoons chili powder, cumin, parsley, basil to taste, a pinch of salt and pepper. Add 1/3 cup salsa, 1 can tomatoes and 2 cups water. Stir well and simmer for an hour.
For the enchiladas themselves you need the following ingredients: 2-3 chicken breast fillets, 3/4 cup red enchilada sauce, 1/4 cup water, 1/4 cup onions, 1 small can of green chilies, hot cauliflower rice, tomatoes, avocado, Cheese depending on your preferences.
Preparation: Cut the meat into pieces. In a pan over medium heat, fry the chicken breast fillets until they turn golden brown. Add the red enchilada sauce together with the onions, the chili peppers, the water and then simmer over a low heat with the lid on until the meat is done. Then remove the lid and simmer for another 10 minutes until the sauce is reduced. Meanwhile, prepare the cauliflower rice according to the recipe above. At the end, mix the rice and meat together, adding tomatoes, avocado and/or cheese if desired. Bon appetit!
Ketogenic recipes – finger food for dinner
Ketogenic recipes are not only delicious, they are also quick to prepare. The next suggestion is for finger foods with avocado. You can enjoy the delicious onesDelicacies for dinnerserve, or bring to a party.
Ingredients: 200 grams of chicken breast fillet cut into pieces and fried or grilled, 4 slices of bacon, grilled and cut into pieces, 2 avocados, 1 lime, 1/3 cup diced tomatoes, 4 tablespoons mayonnaise, 3 tablespoons coriander, pinch of salt and pepper .
Preparation: Halve and pit the avocados, scoop out the flesh with a spoon and mix in a bowl with the mayonnaise, coriander, tomatoes, salt, pepper, bacon and chicken breast fillet. Fill the avocado bowl with the mixture and pour in the lime juice.
Prepare lasagna in pumpkin
An interesting interpretation of the classic lasagna recipe is the next lasagna in pumpkin. Ingredients: 500 grams of Italian sausages, 1 yellow oneHokaido pumpkin, 1 cup pasta sauce, 1/4 cup ricotta cheese, 1 cup mozzarella cheese, 1/4 cup parmesan, parsley, pinch of salt and pepper.
Preparation: Halve the pumpkin and remove the seeds. Place one half with the open sides down in the baking tray, pour 2-3 cm of water and bake at 150 degrees for 40 minutes. When the pumpkin becomes soft it is ready. Meanwhile, grill the sausages, then put them in a pot and mix them with the pasta sauce, add the spices and simmer for 10-15 minutes. Then remove from the heat and add all the cheeses, mix well. Fill the pumpkin with the mixture, pour 2-3cm of water into the baking tray and bake in the oven for 15 minutes over medium heat. Serve warm.
Salad with eggs and avocado
Quick ketogenic recipes are particularly popular in the USA - the next egg salad is ready after 30 minutes. Super practical for hectic everyday life where there is simply no time for a lasagne or enchilada.
Ingredients: 1 avocado, 6 eggs, 1/3 cup mayonnaise, 1 tbsp mustard, 10-20 drops lemon juice, 1 tbsp dill, 1 tbsp freshly chopped parsley, pinch of salt and pepper.
Preparation: Add the eggs to boiling water and cook hard for 12-15 minutes, then set aside for 10 minutes. When the eggs are cold, peel them and remove the yolks. Meanwhile, peel, halve and seed the avocado. Mix the pulp with the egg yolks, mayonnaise, mustard, lemon juice, dill, parsley, salt and pepper. Fill the egg whites with the mixture and decorate with parsley. Let the salad sit in the fridge for at least 1 hour and serve cold.
Prepare pizza without carbohydrates
Everyone loves pizza - and even those who follow a low-carb diet plan don't have to go without it. In the next ketogenic recipe, the dough is made from chicken, spinach and parmesan.
Ingredients for the keto pizza: 500 grams of chicken leg, 1/2 - 3/4 cup Parmesan cheese, 1/2 cup mozzarella, 1/4 cup frozen spinach, pinch of salt and pepper, seasonings according to your preferences.
Preparation: Preheat the oven to 200 degrees (this temperature is usually reached after 10 minutes). In a large bowl, mix the chicken legs with the Parmesan cheese and the frozen spinach and puree until fine. Remove water from the mixture, then place the mixture on baking paper, roll out the mixture and bake for 20 minutes. Then garnish the finished pizza with mozzarella, bacon and tomato sauce. Bon appetit!
Salad with avocado, mozzarella and pepperoni salami
A delicious salad should definitely not be missing from the daily menu. The next recipe can completely replace the main course, especially on hot days. The salad is prepared with only four ingredients - 1/2 avocado, cut into slices or cubes, 16 slices of pepperoni salami, 1 small package of mozzarella cheese, lime or lemon juice, spices to taste, pinch of salt and pepper, avocado Oil. The preparation is extremely simple - mix all the ingredients, season and leave to cool in the refrigerator for 30 minutes. Serve cold.
The ketogenic diet – suitable as a permanent form of nutrition?
Ketogenic recipes were popularized in part by athletes in the USA. Since the body is dehydrated during the diet, muscles quickly come into their own. Although the delicious dishes don't help you build muscle, they keep the body fit and help strength athletes in particular to lose weight in as short a time as possible. In the long run, nutrition experts advise against changing your diet plan. This diet is not balanced and therefore puts strain on the digestive system. Since fruits are completely excluded from the daily menu, vitamin and mineral deficiencies can occur after a few months.
The ketogenic dishes are not harmful in themselves and can continue to be eaten even after the diet ends. It is important to eat fruit, vegetables and whole grain bread every day. With the recipes we have just presented to you, you can surprise friends and family on special occasions or simply treat yourself with them every now and then. Cook a delicious soup with broccoli together with the children on the weekend, surprise the little ones with cheese tacos for their birthday, bring a tasty chicken enchilada for the family celebration, organize a garden party and serve finger food, delight your friends with lasagna in pumpkin, prepare a salad with avocado and eggs for a change, try the pizza without carbs or start small with a salad. The possibilities for delicious dishes are practically endless - let your creativity run wild and try out different variations.
And another tip – always consult your doctor before going on a diet - he or she can best assess any risks. Even the best diet in the world cannot replace exercise. Combine a healthy diet plan with appropriate exercises, and you will not only see results quickly, but also maintain your dream figure even after the diet ends.
