Vegetarian keto diet for Indian || A diet recipe that you can eat deliciously without being hungry, the keto vegetarian diet
Vegetarian keto diet for Indian. The keto vegetarian diet, which combines a ketogenic diet that follows a low-carb diet and a vegetarian diet, is attracting attention as a new diet for people who want to maintain good eating habits while recovering their body to a healthy state. The keto diet divides the dos and don'ts to lose weight, reduce inflammation and live an energized life, and optimize your body's systems by using food as medicine. It also helps you break free from food addiction by changing your metabolism by burning fat instead of sugar. It can be eaten by vegetarians as well as vegans and pescatarians. If you are on a diet that hurts your body due to extreme dieting, or if you are worried about not losing weight even if you adjust your diet, how about the keto vegetarian diet, a new diet that restores health and loses weight on its own?
1 Thing to remember when planning a keto vegetarian diet
province
60% to 75% of total calories (maybe higher)
protein
15% to 30% of total calories
carbohydrate
5% to 15% of total calories
2 What to eat and what not to eat
what to eat
Healthy fats coconut oil, coconut cream, avocado oil, olive oil, etc.
Nuts and seeds Almonds, Brazil nuts, cashews, chia seeds, flaxseeds, hazelnuts, hemp seeds, macadamia nuts, pecans, pine nuts, pistachios, walnuts, etc.
pastured eggs
Vegetable Protein Hemp (tempeh made from hemp seed), natto (non-GMO organic), tempeh (non-GMO organic), maca powder, peas, nutritional yeast, spinach, broccoli, Brussels sprouts, asparagus, etc.
Vegetables Cabbage, carrot, cucumber, ginger, kelp, mushroom, seaweed, pumpkin, seaweed, bean sprout, kale, kohlrabi, etc.
Low-sugar fruit berries, lemon, lime, grapefruit, etc.
what not to eat
Artificial sweeteners sucralose, aspartame, saccharin, neotame, acesulfame, etc.
Bad hydrogenated oil, rapeseed oil, vegetable oil, soybean oil, etc.
Dairy All dairy products except refined butter
Grain wheat, oats, rice, corn, rye, buckwheat, quinoa, etc.
Sweet fruits outside the list of low-sugar fruits on the list of high-sugar fruits
Starchy Vegetables Sweet Potatoes, Potatoes, Yams, etc.
Beans Lentils, black beans, white beans, peanuts, soybeans, chickpeas, regular kidney beans, etc.
Meat All meat except wild-caught fish with low mercury content
mainstream
3 Benefits of the keto diet
Veggie main dished
Stir-fried Coconut Vegetables and Cauliflower Rice
- Cut the Peter Pan pumpkin and cut it into quarters.
- Put the trimmed cauliflower in a food processor and grind at short intervals until it becomes the size of a grain of rice.
- Heat a pan with sesame oil over medium heat, add broccoli and pumpkin and fry for 4 to 5 minutes until the outside is crispy and the inside is moist. If the vegetables brown too quickly, reduce the heat to medium.
- Add the red onion and fry for 2 more minutes, then place the vegetables in a bowl. Cover and keep warm.
- Put ginger and garlic in the same pan and cook slowly for about 30 seconds over medium heat while stirring. Add coconut milk, liquid aminos, vinegar, ½ of the amount of kosher salt and ½ of the amount of pepper and bring to a boil. Turn the heat down to low and simmer without closing the lid, until the sauce thickens slightly about 5 minutes.
- Heat a pan with coconut oil over medium heat, add the cauliflower from ②, rice, remaining salt, and remaining pepper, and cook with frequent stirring until the cauliflower is soft and slightly golden.
- Put ④ back into the pan and heat it up for about 1 minute.
- Put ⑥ in a bowl, put the vegetables in ⑦ and the sauce in ⑤, then sprinkle coconut flakes and coriander.
Veggie main dished
Cauliflower Steak
1 bottle of cauliflower (1.24kg), 3 tablespoons of olive oil + extra, sherry vinegar*, finely chopped parsley leaves 2 tablespoons each, Ras el Hanut** ¼ teaspoon, sun salt ½ teaspoon, roasted red paprika to remove moisture ¼ cup each lightly roasted and minced unsalted almonds, 1 tsp minced garlic, 1/8 tsp ground pepper
*Luxury wine vinegar made from sherry wine, a famous white wine from southern Spain
** Representative spices of the Middle East region
How to make
- Turn the cauliflower over on a chopping board so that the clusters are facing down, and cut into two steaks with a thickness of about 3.8cm from the center, then divide the rest into clusters.
- From the cauliflower steak, cut the green part and the bottom of the stem about 2.5cm. Dry the front and back of the cauliflower with a paper towel.
- Put 2 tablespoons of olive oil, 1 tablespoon of sherry vinegar, Ras el Hanut, and ½ of the amount of sea salt in a bowl and mix evenly.
- Apply half of ③ on the cauliflower steak with a cooking brush.
- Heat a grill pan, apply excess olive oil generously, put cauliflower steak on top, cover with a lid, and bake for 8 minutes. Turn it over and apply the remaining seasoning from ③ with a cooking brush.
- Cover with a lid and bake for 8 to 10 minutes more so that the cauliflower is soft but not crushed, then cover with aluminum foil and keep warm.
- Put 1 tablespoon of olive oil, 1 tablespoon of sherry vinegar, paprika, 2 tablespoons of almonds, garlic, pepper, and remaining sea salt in a food processor and grind for about 1 minute until it becomes very fine, to make the sauce.
- Divide the sauce of ⑦ on 2 cauliflower steaks and put the remaining almonds and parsley on top.
Egg for dinner
Boiled Eggs in Tomato Olive Caper Sauce
- Preheat the oven to 200°C.
- Cut the avocado in half, remove the seeds, and carefully remove the flesh.
- Grease an oven pan with olive oil, place the avocado on top, and press lightly to set it upright.
- Carefully place the eggs one at a time on top of the avocado.
- Bake in the oven for 15-20 minutes until the egg whites harden and the egg yolks have the desired texture.
- Place the salmon on top and sprinkle with chives, pepper and kosher salt.
- Squeeze the lemons, sprinkle over the eggs, and garnish with red pepper.
Breakfast
egg cardo
- Remove the seeds and cut the olives in half. Wash and drain the capers.
- Heat a pan with olive oil over medium heat, add garlic and fry for 2 minutes. Be careful, Don't burn it to brown color.
- Add tomato pasta, olives, capers, oregano leaves, and pepper and boil over high heat for 5 minutes until the sauce is thick.
- Crack 1 egg, then quickly break in the remaining eggs and season with sea salt.
- Close the lid and lower the heat to medium-low. Cook until the egg white becomes opaque, the edge of the egg yolk is firm, and the center remains liquid, about 3 to 5 minutes.