50 Ketogenic Recipes

Description

These recipes were created with the following key considerations:

Low Carbohydrate

A low carbohydrate diet is beneficial in improving features of metabolic syndrome, blood glucose management, and cardiovascular risk. These gluten-free, grain-free, low glycemic recipes have a low carbohydrate quantity of less than 10g per recipe. High-fibre, complex carbohydrates such as vegetables and nuts are paired with fats and protein to optimise insulin and energy levels. The recipes are sugar-free and avoid artificial sweeteners as these can negatively alter gut microbiota.

Healthy Fats

Following a ketogenic diet with good quality fats help maintain normal gut function and improve cholesterol levels. Replacing carbohydrates with good fats such as avocado increases satiety and stabilises blood sugars. These recipes incorporates omega-3 fats from walnuts and EPA and DHA from salmon. These types of fats are associated with improved cognitive function, cardiovascular benefits, and reduced inflammation.

Bone building nutrients

Calcium, magnesium, and phosphorus are minerals essential for building and maintaining healthy bones. These minerals are also commonly lacking in the ketogenic diet and result in nutrient deficiencies. These recipes include calcium-rich ingredients like cheddar cheese, coconut milk, salmon, and kale. Magnesium and phosphorus are incorporated from food sources like spinach, avocado, eggs, and chicken. Protein is an essential nutrient for bone health and is increased in these recipes with values typically above 15g.

Immune Support

Zinc and selenium are critical to support immune function. These minerals are also commonly deficient in the ketogenic diet. You can find zinc sources in these recipes from chicken and cheese. Selenium is incorporated from eggs, turkey, and spinach.