Keto Diet: Preserving Health And Weight Loss

The keto diet is a popular eating plan that has gained traction for its weight-loss benefits. However, it is more than a fad diet and is often used to help reduce the frequency of epileptic seizures in children. The keto diet is centred on fat, which supplies up to 90% of daily calories, and requires followers to deprive themselves of carbohydrates. This means that fruits and vegetables, which are rich in carbs, are restricted. As a result, keto-friendly alternatives, such as keto jam, have been created to allow followers to enjoy treats such as jam on toast without compromising their diet.

Keto strawberry jam

Ingredients:

• Strawberries (fresh or frozen)
• Lemon juice
• Chia seeds or xanthan gum
• Sweetener (optional): monk fruit, erythritol, stevia, or your preferred keto-friendly option

Instructions:

• Prepare your strawberries by hulling and chopping them into small pieces. If you prefer a chunkier jam, cut them into larger pieces.
• Add the strawberries to a medium saucepan and cook over medium heat. If using fresh strawberries, you may need to add a small amount of water to the pan. Stir occasionally to prevent sticking.
• Once the strawberries are softened and cooked, add in the lemon juice and your chosen thickener (chia seeds or xanthan gum). Stir well to combine.
• If using chia seeds, allow the mixture to sit in the refrigerator for a few hours or overnight to thicken. If using xanthan gum, it should thicken almost instantly.
• Allow the jam to cool. As it cools, it will continue to thicken and develop a more jam-like consistency.
• Transfer the jam to sterilized jars or airtight containers and store in the refrigerator.

Tips and Variations:

• You can adjust the sweetness to your taste by adding more or less sweetener.
• For a chunkier jam, roughly mash the strawberries instead of blending them.
• Try adding a few drops of vanilla extract or some lemon zest for a unique flavour twist.
• This recipe can also be made with other berries, such as blueberries or raspberries.

Storage:

Keto-friendly dessert spreads

Adopting a keto diet doesn't mean you have to give up dessert! There are plenty of keto-friendly dessert spreads to satisfy your sweet tooth. Here are some mouth-watering options:

ChocZero's Keto-Friendly Spreads

ChocZero offers a delightful range of keto-friendly dessert spreads, including:

• Cocoa & Marshmallows
• Marshmallow Fluff Spread
• Grape Jelly Preserves
• Raspberry Jam Preserves
• Strawberry Jam Preserves
• Cookie Butter Spread
• Dark Chocolate Vegan Hazelnut Spread
• Milk Chocolate Hazelnut Spread
• White Chocolate Hazelnut Spread

Homemade Keto Jam

If you're feeling creative, you can make your own keto jam at home! Here's a simple recipe for a delicious strawberry jam:

• Cook 2 cups of fresh or frozen strawberries in a small saucepan over medium heat.
• Add 1 tablespoon of lemon juice and 1 1/2 tablespoons of chia seeds. Stir well and simmer for 5 minutes.
• Taste the jam and add keto maple syrup if you prefer it sweeter.
• Remove from heat and let it cool. Transfer to a jar and store in the refrigerator.

This jam is perfect for spreading on keto-friendly toast or using in desserts. It's thick, gooey, and full of strawberry flavour!

Other Keto-Friendly Dessert Options

If you're looking for more than just spreads, there are endless keto-friendly dessert options to explore:

• Keto cheesecakes
• Keto cookies (chocolate chip, peanut butter, snickerdoodles)
• Keto cakes (chocolate, red velvet, birthday cake)
• Keto brownies
• Keto fudge
• Keto ice cream
• Keto chocolate mousse
• Keto pudding
• Keto milkshakes
• Keto chocolate glazed donuts
• Keto cinnamon rolls
• Keto pecan crescents

So, whether you're craving a sweet spread or a decadent dessert, there are plenty of keto-friendly options to satisfy your taste buds!

Pickled carrots

Ingredients:

• 3 medium-sized carrots, sliced lengthwise into 1/4-inch sticks
• 1 medium onion, sliced thinly
• 2 jalapeño peppers, deseeded, deveined, and sliced lengthwise into 1/4-inch sticks
• 10 whole garlic cloves
• 1 1/2 cups of filtered water
• 1 1/2 cups of apple cider vinegar
• 1 tablespoon of Himalayan pink salt
• 1 teaspoon of peppercorns
• 1 teaspoon of coriander seeds
• 1/2 teaspoon of dried dill

Instructions:

• Prepare your mason jars by washing them in hot soapy water, rinsing them, and drying them completely. This recipe makes enough for two 16-ounce mason jars or four 8-ounce jars.
• Wash, peel, and slice your carrots lengthwise.
• Wash, deseed, and devein your jalapeños, then slice them lengthwise.
• Cut your onion into thin slices.
• Heat the filtered water, apple cider vinegar, garlic cloves, salt, peppercorns, dried dill, and coriander seeds over low heat until it simmers gently, about 5 minutes.
• Add your sliced vegetables to the mason jars.
• Pour the hot liquid brine into the mason jars, making sure to completely submerge all the vegetables.
• Allow the jars to cool to room temperature completely before adding the lids and refrigerating.
• Refrigerate your keto pickled carrots for at least 24 hours before enjoying. The longer you allow your vegetables to pickle, the more flavour will develop.
• These keto pickled carrots can be stored in the refrigerator for up to two months.

You can also add other vegetables to this recipe to customise it, such as onions, garlic, jalapenos, and dried spices. Additionally, you can adjust the spices to make your pickle unique. For example, you can use fresh herbs like dill, marjoram, thyme, oregano, and rosemary, or dry herbs if you prefer. You can also add whole garlic cloves for a milder flavour or crushed garlic for a more potent flavour.

Roasted bell peppers

Ingredients:

• Bell peppers (any color)
• Olive oil
• Salt and pepper
• Onion
• Ground beef or alternative protein of choice
• Tomato sauce/paste
• Cauliflower rice
• Italian seasoning
• Minced garlic
• Red pepper flakes
• Cheese (Fontina, Parmesan, or any other melty cheese of your choice)
• Fresh basil or parsley (optional)

Step 1: Roasting the Peppers

Preheat your oven to 400°F. Grease a baking dish with olive oil or cooking spray. Cut the bell peppers in half, clean out the seeds and membranes, and rub olive oil on the inside of each pepper. Place them in the baking dish and sprinkle with salt and pepper. Roast the peppers for about 15 minutes until they are soft but still slightly undercooked.

Step 2: Preparing the Filling

In a large skillet, heat some olive oil over medium heat. Add the diced onion and saute until soft. Then, add your choice of ground beef or alternative protein (such as ground turkey, chicken, or pork) and cook until browned. Drain off any excess fat if needed. Stir in the minced garlic and cook for about a minute until fragrant.

Step 3: Combining and Baking

Now, stir in the tomato sauce/paste, cauliflower rice, Italian seasoning, salt, and pepper to taste. You can also add red pepper flakes for a little extra kick. Turn off the heat and stir in half of your chosen cheese. Next, spoon the filling into the roasted bell peppers and top with the remaining cheese.

Lower the oven temperature to 350°F and bake the stuffed peppers for 20-25 minutes. The cheese should melt, and the peppers should be soft and tender with slightly browned edges.

Step 4: Serving

Remove the roasted stuffed peppers from the oven and let them cool for about 5 minutes. Sprinkle with fresh basil or parsley if desired, and serve!

Tips and Variations:

• You can use any color of bell pepper, but green bell peppers have the lowest carb count, followed by red and then yellow.
• Feel free to season the meat according to your preference. Italian seasoning and taco seasoning are both great options.
• You can also add other ingredients to the filling, such as mushrooms, spinach, or minced garlic.
• If you're not on a keto diet, you can replace the cauliflower rice with regular white or brown rice.
• These roasted stuffed peppers can be made ahead of time and frozen for future meals. Simply bake them in a freezer-safe dish, let them cool, and then wrap and freeze for up to 3 months.

Enjoy your delicious and healthy roasted bell peppers!

Sugar-free tomato sauce

A sugar-free tomato sauce is a great option for those on a keto diet. It is simple to make and only takes 5-10 minutes. The recipe is as follows:

Ingredients:

• Pinch of stevia (possibly 2 pinches depending on the brand)
• 2 teaspoons of red wine vinegar, apple cider vinegar, or coconut vinegar
• 1/3 teaspoon of Celtic or Himalayan sea salt
• 1 cup of tomato passata (not paste, but whizzed fresh or jarred tomatoes)

Optional ingredients:

• A pinch of paprika or turmeric
• 2 tablespoons of blitzed herbs and a clove of garlic

Instructions:

• Add all the ingredients to a pan and simmer for 10 minutes to bring out the natural sugars in the tomatoes.
• Pour the sauce into jars.

This sauce is free of preservatives and refined sugars, so it will not last as long as store-bought ketchup. Be sure to practice good stock rotation.

There are also several store-bought options for sugar-free tomato sauce, including:

• Rao's Homemade Tomato Sauce
• Primal Kitchen Tomato Pasta Sauce
• Hoboken Farms Marinara Sauce
• Yo Mama's Foods Keto Marinara Pasta Sauce
• Barilla Pasta Sauce Marinara

Frequently asked questions