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5 MUST HAVE KETO FOODS

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           1.AVOCADOS          Avocados are high in potassium and other vitamins and minerals. They help improve your cholesterol levels. 1 medium avocado contains around 4gm of net carbs. If you are not a fan of avocado you can go for avocado oil instead.          2. COCONUT OIL          In studies, coconut oil is found to reduce abdominal fat. They also help in losing weight. A fat called MCT is found in coconut oil which, unlike other long-chain fats, are directly taken up by the liver and converted to ketones. Hence, increased ketone levels can help in reducing calorie consumption.          3. CRUCIFEROUS VEGETABLES          Cruciferous veggies contain higher amounts of vitamins K and A as compared to other vegetables.  You can consume any cruciferous veggies in your keto diet, like kale, broccoli, cabbage, cauliflower, brussels sprouts etc. They can also act as great substitutes, for example, mashed cauliflower instead of mashed potatoes and kale chips instead of potato chips.   
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KETO FRIENDLY INDIAN DISH - COCONUT CHICKEN CURRY

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      Ingredients:      6-8 pieces of chicken breast 1 tablespoon of coconut oil 1 large onion 4-5 cloves of garlic 1 teaspoon of ginger paste 1 teaspoon of cumin powder 1 teaspoon of coriander powder 1 teaspoon of turmeric powder 2 teaspoons of garam masala(or curry powder) 1 teaspoon of chili powder(or paprika) 2 cups of coconut milk 2 tablespoons of cream 1 teaspoon of sugar 1 teaspoon of lime juice 1 cup of broccoli florets Salt and pepper to taste                    Recipe:                     Roughly chop 6-8 pieces of chicken breast in large cubes. Heat 1 tablespoon of coconut oil in a pan and cook the chicken cubes until they turn golden. Remove the chicken pieces and in the same pan, add 1 finely chopped onion. Fry the onion until translucent and then add 1 teaspoon of ginger paste, 4-5 finely chopped garlic cloves, 1 teaspoon cumin powder, 1 teaspoon coriander powder, 1 teaspoon turmeric powder, 1 teaspoon of chili powder(or paprika) and 2 teaspoons of garam masala(or curry p
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KETO SMOKED CHICKEN SAUSAGE SOUP

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          Ingredients:      15 ounces of smoked chicken sausage 6 cups of chicken stock 1 cup of chopped carrots 1 cup of chopped celery 1 small onion 4-5 cloves of garlic 1 teaspoon of chili flakes 1 cup heavy cream 1 cup of cream cheese 2 cups of shredded cheddar cheese Salt and pepper to taste                    Recipe:                     Heat up a slow cooker. Finely chop 15 ounces of smoked chicken sausage. Add the chopped sausage, 6 cups of chicken stock, 1 cup of chopped carrots, 1 cup of chopped celery, 1 finely chopped onion, 4-5 finely chopped garlic, 1 teaspoon of chili flakes and salt and pepper to taste. Cook on high setting for 4 hours. Add 1 cup of heavy cream, 1 cup of cream cheese and 2 cups of shredded cheddar cheese. Whisk it until you see no lumps of the cream cheese. Put some additional salt and pepper if required. Now cook for additional 2 hours.              Net carbs < 5g
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Walnut Crusted Salmon

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          Ingredients:      2-3 salmon fillets 1  tablespoon of Dijon mustard 1/2  cup of walnuts 1 tablespoon of olive oil 2 tablespoons of honey (or maple syrup) Salt and pepper to taste                    Recipe:                     Preheat a oven to 350 F. Add 1/2 cup walnuts, 1 tablespoon of Dijon mustard, 2 tablespoons of honey (or maple syrup), and some salt and pepper as per taste into a blender. Blend until a smooth paste like consistency. Heat 1 tablespoon of olive oil in a pan. Once the oil is heated, add the salmon fillets, skin-side down, in the pan. Sear the salmon for about 2-3 minutes. While it's searing, spread the walnut mixture on the top side of each fillet. Now remove the fillets from the pan and transfer them to a oven, skin-side down, and bake for 8-9 minutes. It can be served with some walnut sauce on the side or with some raw spinach.              Net carbs < 4g
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AVOCADO DEVILED EGGS

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        Ingredients:      5-6 hard-boiled eggs 1  avocado 1/2  a lime 1/3rd cup of sour cream A pinch of paprika Salt and pepper to taste                    Recipe:                     Slice 5-6 hard-boiled eggs in half and separate the yolks. Peel and deseed 1 avocado and roughly slice it. Take a food processor and place the yolks. Add the roughly sliced avocado, 1/3rd cup of sour cream and some salt and pepper as per taste. Squeeze half a lime and add the juice into the processor. Process the mixture until smooth and creamy. Place a tip into a piping bag and fill the bag with the filling. Pipe it into the egg white shells and sprinkle some paprika on top.              Net carbs < 2g
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5 Foods To Avoid On Keto - With Their Substitute

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  1. SWEET POTATOES Sweet Potatoes are high in starch. A medium size sweet potato may  contain over 20 gm of carbs. Cauliflower is a perfect substitute for it.  A cup of its florets contain 3.2 gm of carbs. 2. DAIRY MILK Whole dairy milk are rich in fat. One cup contains around 12 gm of carbs. If you want to sip on milk or want to make a refreshing smoothie, go for almond milk , which contains 1 gm of net carbs per cup. 3. GREEN PEAS Peas are very high in starch. One cup of peas contains about 14 gm of carbs. You can substitute it with non-starchy veggies like, broccoli (2.9 gm of carbs per cup) or zucchini (2.6 gm of carbs per cup) 4. SODA Soda contains high amounts of sugar. A single can of coke contains around 35 gm of sugar, which is not at all suitable for a keto diet. Unsweetened sparkling water is the best substitute for soda drinkers. Choose naturally flavored versions of sparkling water like those from Waterloo. It contains zero carbs. 5. BEER Beer is packed with carbs.
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KETO RECIPE FOR AVOCADO CHOCOLATE MOUSSE

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           Ingredients:      2 ripe avocados 1/4th cup of unsweetened cocoa powder 1/4th cup of melted chocolate chips - Use unsweetened baking chocolate 1/4th cup of almond milk (You can also use coconut milk instead) 1/4th cup of honey (You can use maple syrup if you are vegan) 1/2 teaspoon of vanilla extract A few strawberries for garnish                    Recipe:                     Peel and deseed the avocados. Take a blending jar and add the avocados, 1/4th cup of unsweetened cocoa powder, 1/4th cup of melted unsweetened chocolate, 1/4th cup of almond milk, 1/4th cup of honey, 1/2 teaspoon of vanilla extract.  Puree until smooth and mousse-like.  You can increase or decrease the amount of sweetness by adding more or less honey according to your taste. Serve it in a dessert cup and top it with some strawberries and chocolate flakes(optional).         
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Keto Grilled Shrimp

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          Ingredients:      450 gm of shrimp 1   tablespoon   roasted pine nuts 2 cloves of garlic 1/2   cup of   basil 2  tablespoons of   parmesan cheese 2  tablespoons of   olive oil 1 tablespoon of   lime juice Salt and pepper to taste                    Recipe:                     Peel and devein 450 gm of shrimp. Take a blending jar and add 1/2 cup basil,2 cloves of garlic, 2 tablespoons of parmesan, 2 tablespoons olive oil, 1 tablespoon of roasted pine nut, 1 tablespoon of lime juice and blend until smooth. Take this pesto out in a bowl and marinate the shrimp with it for over 30 minutes. Skewer the shrimp and grill over medium-high heat until cooked, about 2-3 minutes per side.              Net carbs < 3g
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MISSING YOUR CHEWY, FUDGY BROWNIES ON KETO?? - NOT ANYMORE!!!!

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            Ingredients:      1   cup  of  almond flour 1/3rd  cup of   cocoa powder 1   teaspoon   baking powder 1/2   teaspoon   salt 1/3rd   cup of   melted butter 3   tablespoons of   coconut oil 2   eggs 2/3rd   cup  of coconut sugar 1   teaspoon  of  pure vanilla extract                    Recipe:                     Preheat the oven to 350 F. Mix all of the ingredients mentioned above in a bowl. Line a pan with parchment paper and spread the mixture onto it. Place a second sheet of parchment paper on top and spread evenly with the help of a rolling pin. Bake for 20 minutes in the preheated oven and then let it cool in the refrigerator. This will allow the brownies to firm up for that perfect fudgy texture.              Net carbs < 2g
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SUPER EASY KETO RECIPE for Creamy Lemon Garlic Salmon

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         Ingredients:      4-5 pieces of salmon fillets 3 tablespoons of olive oil 1 cup heavy cream 2 cloves of garlic Salt and pepper to taste  Some parsley 2 tablespoons of lemon juice                    Recipe:                     Season the salmon fillets with a pinch of salt and pepper. Heat the oil in a pan and once it's medium hot add the salmon fillets skin side up. Once the fillets releases from the pan flip them to the other side(skin side). Cook the skin side until the skin becomes crispy. Once the salmon is cooked you can remove it from the pan.(You can check whether the salmon is cooked by using a fork. If it flakes with the fork, that means it is cooked) Now, in the same pan add 1 cup of heavy cream and whisk it.  Add finely chopped garlic and parsley and lemon juice into the pan and let this sauce simmer for a few minutes on low heat until it thickens. Add some pepper and salt as per taste and mix well.  Remove the pan from the heat and pour this sauce on top of the
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How Often Should You Eat on Keto??

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                First let's bust some  DIETING MYTHS:                               Myth 1: Say No To Snacks - 
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Creamy chicken breast - Keto Diet Food

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      Ingredients:      4 halves of boneless chicken breast Half a cup of cream 1.5 tablespoons of melted butter 2 tablespoons of olive oil 1/4th cup of Dijon Mustard 2 cloves of garlic Salt and pepper to taste  Some fresh rosemary Some chilly flakes                                                 Recipe:                     Take a bowl and add half a cup of cream, finely chopped garlic and 1/4th cup of mustard and whisk them together. Sprinkle some salt and pepper over your chicken. Heat a pan and add 2 tablespoons of olive oil and 1.5 tablespoons of melted butter to it. Once the oil is medium hot, place the chicken breasts onto the pan and sear the chicken breasts on both sides on medium heat until it turns brown. Lower the heat and add the cream mixture to the pan.  Add salt and pepper to taste. Now cover the pan with a lid and let it cook for around 15 minutes on low heat. After 15 minutes, turn off the heat and add some rosemary and chilly flakes to it and mix well.              N
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Pizza on Keto ??!!

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        Ingredients:      Thinly sliced cottage cheese(Paneer) A cup of almond flour 1.5 tablespoon of melted butter 2-3 cherry tomatoes 2 cloves of garlic Salt to taste  Some sage and basil leaves 2 eggs                                                  Recipe:                     Prepare your baking tray by lining it with parchment paper. Take a bowl and crack the 2 eggs into it. Add 1.5 tablespoon of melted butter in it and whisk well. Take a separate bowl and add 1 cup of almond flour, finely chopped garlic and a dash of salt and mix well. Then add the mixture of dry ingredients to the wet ingredients and fold to combine. Now, roll this dough and place it carefully on your baking tray. Bake for 15 minutes on a preheated oven. Remove the pizza from oven and top it with sliced cherry tomatoes and cottage cheese. Also add some sage and basil on the top. Add some additional salt if required.  Bake for another 6-7 mins and finally your keto pizza is ready to serve.              Net carbs
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Caesar Salad - Keto Diet

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          Ingredients:      2-3 bacon slices 250gm of chicken breast 1 tablespoon of olive oil 1  avocado 2-3 cherry tomatoes 1-2 parboiled eggs 150 gm of kale leaves 1/4th cup Mayonnaise 2 cloves of garlic Salt and pepper to taste                                                   Recipe:                     Finely chop 2 garlic cloves and add it to 1/4th cup of mayo with a pinch of salt and pepper. This will be your salad dressing. Now, to prepare the salad, heat 1 tablespoon of olive oil in a pan. Dice the bacon slices and add it to the pan. Also add the chicken breast to the pan and let it cook. Once it's cooked, remove the pan from the heat and shred the chicken breast. Now, Slice the parboiled eggs and cherry tomatoes in half. Also cut slices from the avocado. Toss the salad dressing with roughly chopped kale leaves. Add the bacon, shredded chicken breast, parboiled eggs, cherry tomatoes and avocado slices and mix well.  Add some additional salt and pepper if required.       
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