Ketogenic Vegetarian Cookbook E-Book

Rosena D. Pierce

• Herausgeber: MarkHollis
• Kategorie: Lebensstil
• Sprache: Englisch

Veröffentlichungsjahr: 2018

Beschreibung

Do you want to exploit the many benefits of the ketogenic diet as a vegetarian? Do you want to loose weight healthily and rapidly? Do you want to enjoy better health? If your answer is yes, then this diet is for you. The ketogenic vegetarian diet is a low carb, high fat diet that eliminates all forms of animal cruelty, making the world a better place. This diet allows you to go ketogenic without contravening vegetarian principles.  The ketogenic vegetarian diet offers you the opportunity of excellent health while drastically reducing your weight. The many benefits of the ketogenic diet can be fully harnessed by correctly implementing the diet with this cookbook.  Going keto as a vegetarian may seem overwhelming at first, but with this action-based package and comprehensive guide you are a guaranteed a smooth translation into ketosis. In this book you will find: A Ketogenic Vegetarian Guide Correct Approach to The ketogenic Vegetarian Diet A Meal Guide; with a comprehensive list of healthy carbs, carbs to avoid, protein sources, fat sources and more. 100 Easy to Make, Delicious and Fast Ketogenic Vegetarian Recipes. For easier access, each of this recipes has been sub-grouped under the following categories: Breakfast Recipes, Lunch Recipes, Dinner Recipes, Desserts, Beverages, Salads, Sides and Soups. The ketogenic vegetarian diet will help you lose that fat, enjoy better health and live life maximally.  

Leseprobe

Ketogenic Vegetarian Cookbook

100 Easy, Delicious & Fast Ketogenic Vegetarian Recipes for Rapid Weight Loss, Body Healing and an Improved Lifestyle (A Plant-Based, Low Carb High Fat, Vegan, Vegetarian Cookbook)

Rosena D. Pierce

Copyright © 2018 Rosena D. Pierce

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/Disclaimer of Warranty: While the publisher and author have used their best efforts in preparing this book, they make no representations or warranties with respect to the accuracy or completeness of the contents of this book and specifically disclaim any implied warranties of merchantability or fitness for a particular purpose. No warranty may be created or extended by sales representatives or written sales materials. The advice and strategies contained herein may not be suitable for your situation. You should consult with a professional where appropriate. Neither the publisher nor author shall be liable for any loss of profit or any other commercial damages, including but not limited to special, incidental, consequential, or other damages.

Contents

Introduction

The Ketogenic Vegetarian Diet

The Ketogenic Vegetarian Approach

Ketogenic Vegetarian Meal Guide

Healthy Carbs

Highly Processed and High Glycemic - Bad Carbs

Fruit Options

Spices and Condiments

Protein Sources

Fat Sources

Ketogenic Vegetarian Recipes

Breakfast

Scrumptious Brownie Muffins

Delicious Grilled Cheese Sandwich

Healthy Overnight Oats

Delicious Cheesy Muffin

Herbed Muffins with Cheese

Yummy Almond Flour Pesto Mug Cake

Slow Cooked Artichoke Spinach Casserole

Hole in the Head Eggplant

Tomato Pesto Mug Cake

Yummy keto Porridge

Spinach Taco Shells

Hemp Heart Porridge

Matcha Chia Pudding with Berries

Delicious Brownie Muffins

Mushroom Spinach Casserole

Low Carb Crepes Stuffed with Cannoli

Dill, Cheese, Asparagus and Tomato Frittata

Egg Artichoke Spinach Casserole

Baked Eggs with Avocado

Cinnamon Crunch Cereal

Cauli Hash Brown Bowl

Cheesy Asparagus Baked Eggs

Lunch

Zoodles with Lime Basil Avocado Sauce

Herbed Flaxseed Waffles

Delicious Almond Flour Gnocchi

Basil Tomato Mozzarella Galette

Basil with Fresh Bell Pepper Pizza

Grilled Cheese Sandwich with Cauliflower Crust

Cheesy Cauliflower Grits with Roasted mushrooms

Delicious Keto Bibimbap

Spicy Portobello Mushroom Tacos

Egg Roll Bowl

Greek Collard Wraps with Tzatziki Sauce

Easy Spiralized Zucchini with Tomatoes

Pesto Spaghetti Squash with Cheese

Walnut Avocado Pesto with Zucchini Noodles

Delicious Pan Pizza Dip

3 Cheese Quiche Stuffed Peppers

Mozzarella Basil Tomato Galette

Basil Bell Pepper Pizza

Creamy Basil Tomato Sauce with Zoodles

Low Carb Broccoli and Cheese Fritters

Healthy Spinach Falafel

Delicious Mushroom Tofu Lettuce Wraps

Dinner

Baked Eggplant with Spicy Walnut

Lime Braised Fennel

Sesame Soy Sauce with Roasted Radishes

One Pot Zucchini Noodle

Rich Curry Sauce with Keto Noodles

Creamy Zoodle Alfredo

Healthy Cauliflower Fried Rice

Slow Cooked Cauli-Mac & Cheese

Spaghetti Squash with Artichoke and Spinach

Zucchini Spinach Lasagna

Mushroom Cauli-Rice Risotto

Roasted Walnut and Mushroom Cauliflower Grits

Almond Sesame Zucchini Noodle Bowl

Desserts

Vanilla Chocolate Chia Pudding

Chocolate Peanut Butter Truffles

Keto Coffee Cake

Berry Chocolate Avocado Mousse

Avocado Chocolate Ice Cream

Beverages

Healthy Green Coffee Shake

Creamy Energy Ice Coffee

Delicious Cinnamon Choco Smoothie

Keto Green Smoothie

Salads

Delicious Caesar Salad

Zoodles Mediterranean Salad

Delicious Peanut Sauce with Noodle Salad

Pecan Kale Cauli-Salad

Vegetarian Cobb salad

Delicious Bok Choy Salad with Tofu

Rich Lemon Cilantro Coleslaw

Keto Snap Pea Salad

Asian Broccoli Salad

Delicious Veggie Cobb Salad

Fried Goat Cheese Salad with Charred Vegetables

Cauliflower Salad with Cheese and Artichokes

Sides

Healthy Cauliflower Rice Pilaf with Hemp Seed

Delicious Spicy Pecans

Feta Cheese, Eggplant Gratin

Cauliflower Bread Sticks with Cheese

Delicious Broccoli Slaw

Scrumptious Cauliflower Hummus

Cheese Roasted Tomatoes with Garlic Basil Vinaigrette

Roasted Broccoli with Cheese

Creamy Cauliflower Rice with Cheese and Broccoli

Delicious Zucchini Gratin with Cheese

Marinara, Goat Cheese Stuffed Zucchini

Spicy Sambal

Garlic Cauliflower Mash

Soups

Green Vegetable Soup with Roasted Veggies

Delicious Creamy Green Soup

Cream of Mushroom Soup

Red Coconut Curry

Zoodles Egg Drop Soup

Cheesy Cream of Broccoli Soup

Creamy Basil Tomato Soup

Butternut Squash Bisque

Rosemary Cheese Yellow Squash Soup

Introduction

As a vegetarian, you may start to wonder if it was possible to go ketogenic (a low carb high fat diet) while cutting out all animal meat. Is it even remotely possible? The answer is... yes it is. The ketogenic diet can be fully implemented as a vegetarian without breaking vegetarian principles and ethics. There are several healthy vegetarian fat options which is the major component of the ketogenic diet.

The vegetarian diet has been around for a while, known as a very healthy diet with several health benefits such as, reducing the possibility of common diseases which includes diabetes and heart disease and improving the general well being of a vegetarian. Nevertheless, the vegetarian diet can be improved upon and modified into a flawless and super effective diet that offers more.

On the other hand, the ketogenic diet is a low carb high fat diet that is popular in weight loss circles as a very effective diet with several health benefits. Some of the many benefits of the ketogenic diet are: cutting down on polycystic ovary syndrome, Alzheimer's disease, epilepsy, obesity, type 2 diabetes and some cancer types, it also known to improve blood sugar and triglyceride levels.

Individually, the vegetarian and ketogenic diets have their imperfections. However, the benefits of both diets can be borrowed, harnessed and exploited to create a diet with limitless benefits without compromising vegetarian tenets, principles and beliefs - hence, the ketogenic vegetarian diet was created. This new diet gives the vegetarian an opportunity to enjoy the benefits of the ketogenic diet, to be translated into ketosis and sustained in ketosis with several food options to choose from on the ketogenic vegetarian diet.

The Ketogenic Vegetarian Diet

The ketogenic vegetarian diet is a low carb high fat diet with a meal plan that is healthier for people, harmless to animals and considerate to the environment. It is a diet without poultry, fish or meat and that limits carbohydrates. The ketogenic vegetarian diets offer the vegetarian an opportunity to reap all ketogenic diet benefits, improve health, decrease abuse of animals and reduce their carbon footprint.

The thought of how to combine and implement these two seemingly different diets may seem overwhelming at first; nonetheless, it is not as difficult as it looks. There are several food options to choose from on the ketogenic vegetarian diet which includes pastured dairy and eggs from pasture-raised cows and chickens. For a stricter diet for vegans, there are several eggs and diary alternatives.

The Ketogenic Vegetarian Approach

What you eat or don't eat are important factors that determine the successful implementation of the ketogenic diet and the consequential reward of sustained ketosis. Ketosis takes place when the body is in a carbohydrate-starved condition on a low-carb or keto diet, persuading the body to switch to a secondary source of fuel - fats! During ketosis, energy is produced from the breakdown of fat stored in the body, which also produces ketones. By default, the body runs on glucose produced from carbohydrates as the primary source of energy until carbs are eliminated. 

For best results, the diet has to be implemented the right way. The following are guidelines to help you on the ketogenic vegetarian diet:

Get rid of fowl flesh, seafood and meat from your diet.

Reduce your total daily carb to 35g or less.

No less than seventy percent (70%) of your total calories should be gotten from fat.

Consume low-carb veggies in abundance - differentiate between good carbs and bad carbs.

Supplement your diet with nutrients that are undersupplied such as zinc, iron, Vitamins D3, DHA & EPA.

No less than twenty five percent (25%) of your total calories should be from gotten from dairy, eggs and plant-based proteins.

Calculate your macronutrient and calorie needs with a keto calculator.

Ketogenic Vegetarian Meal Guide

The main objective of the ketogenic vegetarian diet is to successfully take advantage of the many benefits of the ketogenic diet which includes rapid weight loss, optimum performance, excellent health and several other ketogenic diet benefits as a vegetarian. One common mistake every vegetarian tends to make while starting out on this diet is eating way too many carbs from vegetables.

Healthy Carbs

Eating the right carbs on the ketogenic vegetarian diet with help you remain in ketosis, right carbs such as: low-carbohydrate vegetables, full-fat yogurts and low-carb fruits. Here are some healthy low-carb veggie options that are rich in fiber for you to add to your diet:

Kale, Spinach, Swiss chard, Collard greens, Asparagus, Lettuce, Broccoli, Green beans, Summer and winter squash, Cucumber, Cauliflower, Red and white cabbage, Onions, Bell peppers, Tomatoes, Mushrooms, Garlic, Eggplants.

Highly Processed and High Glycemic - Bad Carbs

Eating the wrong kind of carbs as a vegetarian can kick you out of ketosis and make your efforts seem like a waste of time. Get rid of the following carbs from your kitchen and home:

Starchy veggies, Sweet potatoes and white potatoes, Most fruits and fruit juices, Packaged foods with refined flours and sugars, Cereals, Sodas, Rice, Tortillas, Pretzels, crackers and chips, Breads, Pastas.

Fruit Options

Fruits should be drastically reduced on the diet, but berries such as blueberries, strawberries, raspberries and blackberries can be eaten in little amounts before sleep, since they have relatively low carb and sugar amounts.

Spices and Condiments

Spices: Oregano, Basil, Rosemary, Parsley, Cilantro, Thyme, Chili powder, Cayenne pepper, Cinnamon, Cumin, Lime or lemon juices, Nutmeg, Pepper and salt.

Condiments: Choose condiments that do not contain carbs or extremely low in carbs, such as: Low-sugar or no-sugar, high fat salad vinaigrettes, Sauerkraut (no-sugar), No-sugar Ketchups, Mayonnaise - made from pastured eggs, Yellow mustard, Hot sauces, Worcestershire sauce, Coconut aminos or soy sauce

Protein Sources

There are several protein options on the ketogenic vegetarian diet such as: Seeds and nuts, Miso, Natto, Organic tempeh (fermented and non-GMO), Dairy, Eggs, You can supplement your diet with hemp protein powder.

Note: Make sure you avoid processed and packaged vegetarian and vegan meat substitutes; they often contain carbs in very high amounts.

Fat Sources

Also, there are several healthy fat options to choose from on the ketogenic vegetarian diet. Seeds and nuts are great sources of fat as well as protein, but it is important to consume only low-carb seeds and nuts to avoid being kicked out of ketosis.

High-Carb Nuts: These carbs should be eaten in very small quantities, drastically limited in your diet or totally eliminated; Chestnuts, Cashews, Pistachios, Peanuts

Low-Carb Healthy Nuts: Almonds, Pine nuts, Hazelnuts, Unsweetened coconut, Walnuts, Macadamia nuts, Brazil nuts, Pecans; and nut-based butter made from every healthy nut source above.

Healthy Seed Sources: Flaxseeds and chia seeds are good examples of healthy seed options to choose from on the ketogenic vegetarian diet.

Healthy Oil Options: One of the major sources of fat on the ketogenic vegetarian diet are oils such as; Flaxseed oil, Macadamia oil, MCT oil, Avocado oil, Coconut oil, Olive oil.

Other Fat Options: There are other sources of fat on the diet to sustain you in ketosis on the ketogenic vegetarian diet like; Coconut cream, Cocoa butter, Avocados, Olives, Mayonnaise, Cottage cheese, Cream cheese, Heavy whipping cream, Full-fat unsweetened coconut or Greek yogurt, Omega-3 enriched/pastured eggs, Grass-fed butter, Soft cheese (like full fat bleu cheese, mozzarella, Monterey Jack cheese and brie) and Hard cheese (such as full-fat cheddar, feta, Swiss and Parmesan)

Vegan Options: Dairy, eggs and every other animal product can be eliminated all at once. The following are substitutes for eggs and dairy such as;

Substitute Vegan butter or coconut oil for butter.

Substitute Coconut cream for Heavy cream.

Substitute Vegan soft cheese for Cream cheese.

Substitute Vegan cheese for Dairy-based cheese.

Substitute VeganEgg or Vegg for Eggs.

Substitute Nut yogurt for Sour cream or regular yogurt.

The ketogenic vegetarian is an interesting diet with scrumptious meal options to choose from to help you enjoy every available ketogenic diet benefit and still be vegetarian all the way. Start your journey to optimum health, rapid weight loss and a good life.

Ketogenic Vegetarian Recipes

Breakfast