Keto Vegetarian Cookbook E-Book

Linda Thomas

• Herausgeber: Impulse World
• Kategorie: Lebensstil
• Sprache: Englisch
• Veröffentlichungsjahr: 2019

Beschreibung

What does it take as vegetarian to follow a ketogenic lifestyle and reap its numerous health benefits? To most people the idea of a ketogenic vegetarian diet may seems almost impossible considering the fact that most legumes and grains are to be avoided on a keto. However on vegetarian diet fish and meat are to be eliminated. How do you get the most out it? The vegetarian keto diet relies on so much on other healthy fats, such as avocados, eggs, coconut oil, dairy, seeds and nuts.
This book is your complete guide to the ketogenic vegetarian diet with 101 tasty low carb, high-fat recipes for efficient weight loss suitable for vegan, ovo vegetarian, lacto vegetatian and lacto-ovo vegetarian.
If you pay good attention to your body, you will understand exactly what it wants. The reward of shaping our body through the ketogenic lifestyle is truly amazing. However, what most of use lack is the proper information and guidance on food selection and how to prepare meals that are perfect for the body to thrive on. You can create a perfect body if you follow through with the steps and guidance you will find in this cookbook.
This cookbook provide you with vast experience I have gathered over the years helping patient struggling with their weight and health through the ketogenic lifestyle combined with amazing benefits one can reap being a vegetarian. You will be able to lose weight, be in good shape, burn belly fat and achieve overall good health. 
You will discover in this book
An overview of the ketogenic diet and its main health benefits
The Essential steps to attain ketosis safely with a vegetarian diet
101 Delicious Keto Recipes suitable for vegetarian and vegan diiets that will make your mouth water
A list of Vegetarian food items that is compatible for the keto diet
Secret meal plan that will help you weight in no time
Tips & Tricks to double your metabolism rate for faster results
Everything vegetarians need to know to prepare keto-friendly recipes
As I always say, eating healthy is as important as living healthy, without wasting much time click the buy button and start your journey!

Leseprobe

KETO VEGETARIAN COOKBOOK

Complete Guide To Low Carb Plant Based, Egg And Dairy Recipes For Keto Lifestyle As A Healthy Vegetarian

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Linda Thomas

Table of Contents

Title Page

Copyright © 2019 Linda Thomas

INTRODUCTION

HEALTH BENEFITS OF KETO DIET

KETO VEGETARIAN KITCHEN EQUIPMENT + STAPLES

BREAKFAST AND SMOOTHIE RECIPES

SMOOTHIE AND DRINKS

LUNCH RECIPES

DINNER RECIPES

SIDE DISH AND SNACK RECIPES

SOUP RECIPES

DESSERT RECIPES

SAUCEES RECIPES

Copyright © 2019 Linda Thomas

All rights reserved. No part of this publication may be reproduced, distributed, or transmitted in any form or by any means, including photocopying, recording, or other electronic or mechanical methods, without the prior written permission of the publisher, except in the case of brief quotations embodied in critical reviews and certain other noncommercial uses permitted by copyright law.

Limit of Liability

The information in this book is solely for informational purposes, not as a medical instruction to replace the advice of your physician or as a replacement for any treatment prescribed by your physician. The author and publisher do not take responsibility for any possible consequences from any treatment, procedure, exercise, dietary modification, action or application of medication which results from reading or following the information contained in this book.

If you are ill or suspect that you have a medical problem, we strongly encourage you to consult your medical, health, or other competent professional before adopting any of the suggestions in this book or drawing inferences from it.

This book and the author’s opinions are solely for informational and educational purposes. The author specifically disclaims all responsibility for any liability, loss, or risk, personal or otherwise which is incurred as a consequence, directly or indirectly, of the use and application of any of the contents of this book.

INTRODUCTION

What Is Keto?

The Way Your Body Functions

What Is Ketosis?

How To Get Into Ketosis Fast

How To Test Your Ketone Levels And Make Adjustment As Needed:

HEALTH BENEFITS OF KETO DIET

DIFFERENCE BETWEEN VEGAN KETO AND VEGETARIAN KETO

CAN VEGETARIAN EAT LOW CARB?

KETO VEGETARIAN KITCHEN EQUIPMENT + STAPLES

BREAKFAST AND SMOOTHIE RECIPES

Eggplant Tofu Scramble

Sautéed Egg and Greens Breakfast Salad

Fancy Curried Tofu Scramble

LOW CARB MAPLE OATMEAL

Cinnamon faux crunchy cereal

Keto Vegetarian Breakfast Crab Cakes

Low Carb Breakfast Meal

Mushroom And Spinach Casserole Dish

Creamy CAULIFLOWER “MAC” AND CHEESE

Cauliflower Carrots Ginger Fried Rice

Multiple Cheese Quiche Stuffed Peppers

KETO LOW CARB PANCAKES

Zucchini Noodles with Vegan Pesto

Low Carb Porridge

Mushroom Spaghetti Squash

SMOOTHIE AND DRINKS

Danny Special Green Smoothie

Oat Milk Shakes

Avocado Protein smoothie

Low Carb Green Smoothie

Keto Mocha Drink

LUNCH RECIPES

Perfect Green Kale Salad

Baked Crispy Tofu And Bok Choy Salad

Keto Soy-Free Sloppy Joes

Avocado And Corn Salsa

Plain Sheet Pan Ratatouille

Avocado Habanero And Mango Salsa

Vegetarian Keto Lunch Salad

Broccoli & Cheddar Crustless Quiche

Amazing Egg Salad

Basil and Tomato Mozzarella Galette

Avocado Cherry Tomatoes Caprese Salad

Walnut Cauliflower Grits with Roasted Mushroom

Stuffed Avocados Boats

Super Salad With Vinaigrette Dressing

Grilled Keto Vegetarian Cheese Sandwich

DINNER RECIPES

Red Curry Roasted Cauliflower Spicy Soup

Ricotta Zucchini Quiche

Easy Zucchini Spiral With Grape Tomatoes

Double Oven Baked Spaghetti Squash

Zucchini Ribbons And Walnut Avocado Pesto

Keto Zucchini Alfredo

Fancy Spaghetti Squash Bowls

Italian-Style Roasted Mushrooms

Keto Vegetarian Greek Briam

Keto Vegan Stir Fry Cauliflower Rice

Mushroom Spinach Cheese Tart

Roasted Eggplant, Mushrooms, Zucchini And With Rosemary

Spiced-Up Peanut Tofu Lettuce Cups

Meatless Zucchini “Meatballs”

Mediterranean Bean Meatballs

SIDE DISH AND SNACK RECIPES

Broccoli Fried Rice

Keto Snap Pea Salad

Caprese Grilled Eggplant Tomato Roll Ups

Vegan Keto Roasted Eggplant with Garlic

Cauliflower Mixed Herbs Roast with Cheese

Teriyaki Grilled Eggplant Toasted Sesame Seeds

Braised Cabbage With Warm Sauce

Parmesan Crisps For Two

SOUP RECIPES

Roasted Jalapeno Tomato Cheddar Soup

Immune Boost Egg Drop Soup

Creamy Tomato Soup

Vegan Keto Gazpacho

Creamy Keto Vegetarian Red Gazpacho

Hearty Vegetable Soup

Keto Low Carb Roasted Tomato Garlic Soup

Creamy Asparagus Soup

Cream Of Mushroom Soup

Superior Keto Soup

Easy Cauliflower With Thyme Soup

Chees Y Broccoli Carrots Soup

Chilled Soup No-Cook

Leek, Cauliflower Coconut Cream Splash

Best keto vagan Soup

DESSERT RECIPES

Sugar-Free Low Carb Hot Chocolate

No Bake Chocolate Cookies

Keto Vegan Cookies

Total Peanut Butter Cookies

Cinnamon Almond Butter Cookies

Complete Flavored Cookies

Flourless Low Carb Protein Brownies

Chocolate Cookies Chunk

Coconut Fat Bombs Flash

Berry Dole Whip

Chocolate Peanut Butter Protein Bars (No Bake)

Keto Vegan Cheesecake Cupcakes

Fresh Bell Pepper tomato Basil Pizza

Easy Chocolate-Peanut Butter Cups

Fantastic Keto Brownies

SAUCEES RECIPES

Buffalo Hot Sauce

Friendly Whiskey BBQ Sauce

Easy Keto Pizza Sauce

Keto Vegan  Burger Sauce

Suzie’s Mason Jar Salad Dressing

INTRODUCTION

Starting a vegetarian keto diet might not be as difficult as you think. The vegetarian diet is regarded by many as one of the healthiest diets on the planet, likewise the keto diet which has been gaining so much popularity globally because of its amazing health benefits. Vegetarian Keto Combine these two wonderful diets together to achieve a single goal. You are about to discover some of the amazing benefits. On ketogenic diet lifestyle, around 70 percent of your total daily calories should come from fat, from sources like fish, oils, meat, full-fat dairy and poultry.

Nevertheless, the keto vegetarian diet eliminates fish and meat, but instead relies on other healthy fats, such as avocados, eggs, coconut oil, dairy, seeds and nuts. Let’s get started!

What Is Keto?

The Ketogenic diet is known to be a low carb, high fat, moderate protein diet; it is also referred to as low carbs high fat (LCHF). When your daily calories intake consist majorly of fat, with a little protein and very little carbohydrates, your body transits into a metabolic state called Ketosis. Ketosis helps your body to use up energy fast that result into your body gradually losing weight and achieving overall good health.

The Way Your Body Functions

Your body is programmed to be an energy burner and does not need fat as energy, therefore fat is stored away without the body using it. This shouldn’t have been a problem not until your body can’t store much glucose and the unused glucose is stored in the body as fat.

Ketogenic diet helps to alter your body metabolisms from being a sugar burner to a fat burner which is more beneficial. When you consume foods that are high in carbs, your body produce a substance called glucose and insulin. The glucose functions to convert and use up the energy stored in the body, making it the primary source for burning energy. Insulin is then produced to help transport glucose around the body which is mainly important in fueling brain-function.

When there is a reduction in your carbohydrate intake, your body begins a search for an alternate source of energy, this is called the ketosis.

What Is Ketosis?

This is the natural state where your body is starved of carbohydrates and it’s nearly completely fueled by fat. When your body enters ketosis, it produce substance called ketones, ketones are responsible for breaking down fats in the liver. As a result of the reduction in carbohydrate intake, blood sugar level, glucose level also reduces, plus your insulin level.

Our body adapts quickly to what we give to it, when the body is producing insulin, the presence of the insulin prevents the fat cells from reaching the bloodstream but as a result of the carbohydrate starvation, and the work of insulin reduced, ketones becomes the main energy source. A full ketosis state helps in weight loss, optimal mental and physical performance, etc.

How To Get Into Ketosis Fast

Carbohydrate Reduction:

A ketogenic lifestyle calls for a total reduction in the consumption of carb intake. This is a major process of entering ketosis fast which has to be a significant cut down in the amount of carbs. When carb consumption is totally reduced from your diet, there is no glucose to be broken down in your body except fats and protein. This will reduce your insulin and your blood sugar level which is something perfect for anybody already struggling with diabetes or has a high risk for diabetes.

Eat More Healthy Fats:

Consuming lots of healthy fats helps your body to get into ketosis very fast because healthy fats helps to boost your ketone level.

Increase Consumption Of Coconut Oil:

Because coconut oil contains healthy fats, consuming a large portion of it will help your body get into ketosis fast. Add coconut oil to almost all your diet. The MCTs (medium-chain triglycerides) fat that is contained in the coconut oil absorbs very fast and your body can make use of the energy as soon as it is consumed. This is something that shouldn’t be rushed but added gradually so your body won’t feel different and unable to cope with the adjustment, if this happens it will be difficult to get to ketosis.

Fasting:

While you are on keto diet, you can intentionally adopt the intermittent fasting method which is a way of not eating within some few hours but not totally starving yourself. Your body will burn fats so quick because you are almost not eating too much and will have to find alternate source of energy.

Balance Your Protein Intake:

Maintaining a balanced portion of protein intake is very necessary to get into ketosis. The transitional stage of your body becoming a fat burner will make your body look for any means to get energy, even from your muscle. Eating adequate protein will equip your body to maintain its muscle.

Listen to your body:

Always know exactly what your body is telling you by paying a close attention to it; if you are not feeling hungry, then there is no need to eat.

How To Test Your Ketone Levels And Make Adjustment As Needed:

There are few ways you can measure your ketones to determine if you are in ketosis. Although, achieving ketosis is always an individual thing, we have listed some of the simple and few methods to test your ketone level.

Types of ketones: acetoacetate, beta-hydroxybutyrate and acetone which can be measured in your blood, urine and breath.

URINE (ACETOACETATE):

The urine measurement for ketone is done using urine strip to determine the level of ketones in the urine. The strips will be dipped into your urine which changes into different shades of purple or pink indicating the ketones level present. A deeper color represents a higher ketone levels.

BLOOD (BETA-HYDROXYBUTYRATE):

The blood measurement is done with a blood ketone meter. Almost the same way a glucose meter works, a little amount of blood is dropped on a strip inserted into the meter.

BREATH (ACETONE):