A Day on the Ketogenic Diet
The Ketogenic Diet
The best part of owning a personal chef service is having the opportunity to meet new people and help them. Whether it's having dinner on the table for a busy family every night, fueling an individual's weight loss journey, or cooking for someone with an illness, it is rewarding and often puts life back in perspective.
Recently, I have been cooking for clients with chronic illness that must strictly adhere to the ketogenic diet. With the help of a licensed nutritionist, I have witnessed several clients whose health has drastically improved as result. It always amazes me how much food can truly heal!
For those who are interested in the ketogenic diet, please find some general info and recipes below to get a jump start. It is strongly recommended to to consult with a registered nutritionist or dietitian (even if only trying to lose weight). The keto diet is essentially low-carb with high-fat and moderate protein.
It has become increasingly popular due to its proven weight loss and health benefits. The ultimate goal is to go into ketosis, which is done through manipulation of macronutrients (carbs, fats, protein). If done correctly, the body will start to burn fat for energy instead of glucose, producing ketones.
Some typical foods to eat are: omega rich fish and seafood, cheese, meat, eggs, coconut oil, and leafy veggies. Spice up these foods with the recipes below!
Breakfast: Coconut Chia Pudding and Berries
2 cups coconut milk
1/3 cup chia seeds
Liquid Stevia extract, to taste (I used six drops)
½ teaspoon vanilla extract
2 cups mixed berries divided
Blend 1 cup of berries with coconut milk in blender until smooth.
Mix the milk, chia seeds, sweetener, and vanilla in a bowl until combined
Place the container in the refrigerator and refrigerate overnight. The mixture will thicken.
When ready to serve, divide the pudding into four bowls and garnish with remaining berries.
Add additional toppings (coconut flakes, nuts, etc.)
Lunch: Sweet and Spicy Salmon Burgers
1/4 cup red bell pepper, diced
1/4 cup yellow bell pepper, diced
1 clove garlic, minced
1 pound wild salmon fillet
1 large egg, lightly beaten
1/2 tablespoon reduced sodium soy sauce
1 teaspoon fresh lemon juice
1/4 teaspoon kosher salt
4 cups baby arugula
Remove the skin from the salmon, and cut a 4 oz piece
Place piece in a food processor or finely chop. (This will help hold the burgers together.)
With a knife finely chop the remaining salmon.
In a medium bowl combine the salmon with the bell peppers, panko and garlic.
In a small bowl, combine egg, soy sauce, lemon juice, and salt; add to salmon mixture, tossing gently to combine.
Form mixture into 4 patties and refrigerate at least one hour, this will help the burgers become firm and hold together during cooking.
Lightly coat a grill pan or skillet with cooking spray. Place over medium-high heat until hot. Cook the patties 4 to 5 minutes per side, or until cooked through.
Place arugula on each plate, top each with salmon burger.
Dinner: Stuffed Peppers
6 medium green peppers washed and seeded
1 tablespoon olive oil
3 cloves garlic
1 pound ground beef
14.5 ounces diced tomatoes
2 teaspoons Italian seasoning
1/2 teaspoon sea salt
1/2 teaspoon onion powder
1 can marinara sauce
Cut tops off peppers. Hollow out inside and discard seeds. Chop half the tops and set aside.
In skillet, saute garlic in olive oil until fragrant. Add in chopped green peppers from tops. Cook for about five minutes.
Add in ground beef and cook until browned.
Mix in diced tomatoes, Italian seasoning, sea salt, and onion powder. Cook another five minutes.
Stuff beef mixture into each hollowed out green pepper. Top each with 1 tablespoon marinara sauce
Combine the remaining marinara sauce with any liquid remaining in the pan used to cook beef mixture.
Bake at 375°F degrees for about 20 minute