Tovala's Keto Offerings: Exploring Low-Carb, High-Fat Options

Tovala offers a wide range of low-carb meal options that are suitable for those following a keto diet. The Tovala App provides access to numerous low-carb recipes, such as scallops and asparagus, chicken Italian sausage with peppers and onions, and balsamic-glazed chicken thighs with caprese salad. The app also features a low-carb recipe filter, allowing users to discover meals containing 35 grams of carbs or fewer. In addition to the app, Tovala delivers chef-prepared meals directly to customers' doors, providing a convenient and healthy dining option.

Tovala's keto-friendly meals

Tovala offers a wide range of keto-friendly meals that are not only delicious but also convenient and healthy. Here are some mouth-watering options to consider:

Keto Chicken Quesadilla

This tantalizing dish replaces traditional tortillas with a crispy cheese base made from a mix of mozzarella and cheddar cheese. The filling consists of cooked chicken, bell peppers, diced tomatoes, and green onions. It takes just 15 minutes to prepare and can be enjoyed any time of day.

Garlic Butter Salmon with Lemon Asparagus Skillet

This keto-friendly recipe is packed with healthy omega fatty acids and flavour. It includes salmon fillets, asparagus, olive oil, minced garlic, lemon, and a dash of parsley. It's a quick and easy option that can be prepared in just 25 minutes.

Low-Carb Greek Chicken, Green Beans, and Tomatoes Sheet Pan Meal

This Greek-inspired dish is a one-pan wonder that minimizes cleanup. It features cherry tomatoes, feta cheese, green beans, and chicken. It's a simple and tasty option for those busy weeknights.

Easy Low-Carb Keto Breakfast Casserole with Sausage

This breakfast casserole is perfect for meal prep. It includes Italian sausage, eggs, low-sodium vegetable broth, parmesan cheese, and pesto sauce. With some prep on a Sunday, you'll have a tasty and filling breakfast for the entire week.

BLT Stuffed Avocado

A creative take on the classic BLT, this keto-friendly option replaces the traditional bread with a halved avocado. It's a gluten-free and low-carb way to enjoy a BLT without sacrificing flavour or satisfaction.

Low-Carb Lasagna Stuffed Peppers

A creative twist on the classic lasagna, this dish uses bell peppers instead of noodles. It's filled with ground turkey, pasta sauce, and three kinds of cheese. It's a delicious and satisfying option for those following a low-carb diet.

Tovala makes it easy to stick to your keto diet with its variety of convenient and tasty meal options. These recipes are sure to keep your taste buds happy while helping you achieve your health and fitness goals.

Low-carb substitutes

Making low-carb swaps doesn't have to be complicated. Here are some simple substitutions to help you stick to your keto diet:

Sandwich Bread Alternatives

• Ezekiel Bread: This type of bread contains organic grains and legumes, such as wheat, barley, beans, lentils, millet, and spelt. It's a healthier option, but since it contains gluten, it's not suitable for those with gluten intolerance or celiac disease.
• Cloud Bread: A protein-rich alternative made with egg whites, egg yolks, and cream cheese. It's a versatile option that can be used for sandwiches or as an English muffin replacement.
• Eggplant Disks: Cut the large end of an eggplant into 1-inch-thick disks, season, and grill or bake. These can be used as a base for burgers or larger slices for deli-style sandwiches.
• Portobello Mushroom Caps: Large grilled or baked portobello mushrooms can be used as low-carb burger bun substitutes, providing a more substantial mouthfeel.

Wrap and Tortilla Alternatives

• Iceberg Lettuce Leaves: Large iceberg lettuce leaves are flexible and can be used to make mini burritos or tacos.
• Romaine Lettuce: The crisp ridge in the center of romaine lettuce leaves makes them ideal for folding into taco shells.
• Steamed Collard Greens: A more durable option for wraps, especially when you have a lot of filling or need to prepare the wrap in advance.
• Cabbage Leaves: Steamed or blanched cabbage leaves can be used for wrapping small, flavorful items like wontons, spring rolls, or dumplings.
• Nori Sheets: These pair well with hummus and eggs but can get soggy quickly, so it's best to keep them separate from the filling until serving.

Pasta Alternatives

• Zucchini Noodles (Zoodles): Zucchini noodles are a popular low-carb substitute for pasta.
• Spaghetti Squash: Spaghetti squash is a gluten-free alternative to rice noodles and can be used in dishes like pho, pad Thai, or noodle salads.

Rice Alternatives

• Cauliflower Rice: Cauliflower rice is a versatile low-carb option that can be used in dishes like the Low-Carb Cauliflower Lasagna or as a side dish.
• Broccoli Rice: Broccoli rice is another nutrient-rich, non-starchy vegetable that can be used as a rice substitute.

Pizza Crust Alternatives

• Cauliflower Crust: Combine cauliflower rice, eggs, almond flour, and your choice of spices to create a simple, low-carb pizza crust.
• Eggplant Crust: Sliced and roasted eggplant can be used as a gluten-free, vegetarian, and vegan-friendly pizza base.

Breadcrumb Alternatives

Spices: Instead of using breadcrumbs, you can opt for a variety of spices to add flavor and texture to dishes like crab cakes.

Sweet Substitutes

• Almond Flour Pancakes: Almond flour, hazelnut flour, or acorn flour can be used to make baked goods like pancakes, muffins, or cookies that are both low-carb and gluten-free.
• Sweet Potato Toast: Slice a sweet potato into 1/4-inch-thick pieces and toast them until they are browned and soft. Top with savory or sweet toppings, such as eggs and avocado or peanut butter, banana, and cinnamon.

Keto diet benefits

Tovala offers a range of low-carb meal options, including keto-friendly dishes. Here are some of the key benefits of a keto diet:

Weight Loss

The keto diet is an effective way to lose weight. It boosts metabolism, reduces appetite, and promotes weight loss. Studies have shown that people following a keto diet lose more weight than those on low-fat diets.

Improved Athletic Performance

The keto diet can improve athletic performance by maximizing protein intake, which helps you feel fuller for longer.

Lower Blood Sugar Levels

The keto diet can lower blood sugar levels, which is especially beneficial for people with diabetes.

Reduced Seizures

The keto diet has been found to reduce seizures in people with epilepsy, especially those who have not responded well to other treatment methods.

Improved Heart Health

The keto diet can improve heart health by reducing cholesterol levels. Eating healthy fats, such as avocados, instead of less healthy options can positively impact heart health.

Protection of Brain Function

The keto diet may help prevent or manage conditions such as Alzheimer's disease. The ketones produced during the keto diet provide neuroprotective benefits, strengthening and protecting brain and nerve cells.

Improved PCOS Symptoms

Polycystic ovary syndrome (PCOS) is a hormonal disorder that can lead to skin problems and weight gain. The keto diet can improve PCOS symptoms by reducing adverse effects caused by a high-carbohydrate diet.

Potential Cancer Treatment

The keto diet may help prevent or treat certain cancers by causing more oxidative stress in cancer cells than in normal cells, leading to their death. It also reduces blood sugar levels, which may lower the risk of insulin-related cancers.

Lifestyle tips for keto dieters

Tovala offers a range of low-carb meal options, but does not explicitly state that they are keto-friendly. However, here are some general lifestyle tips for keto dieters:

Planning and Preparation

• Plan your meals ahead of time to ensure you have enough keto-friendly foods and avoid temptation.
• Set aside time for meal preparation to ensure you always have healthy options available.
• Familiarize yourself with food labels to identify hidden carbohydrates and sugars.
• Invest in a food scale to accurately measure your food portions.

Dietary Tips

• Stay away from added sugars and sweet beverages, including natural fruit juices and flavoured waters.
• Replace pasta with low-carb options such as zucchini noodles, cauliflower rice, or broccoli rice.
• Choose lettuce wraps, nut and seed crackers, or cloud bread instead of bread and buns.
• Load up on dark, leafy green vegetables like kale, Swiss chard, spinach, arugula, asparagus, and green bell peppers.
• Include nutrient-dense, non-starchy vegetables in your diet, such as zucchini, tomatoes, onions, and peppers.
• Consume healthy fats such as avocado, butter, nuts, seeds, and healthy oils like extra virgin olive oil and avocado oil.
• Prioritize your sleep to help regulate stress hormones and support your body's ability to burn fat.
• Stay hydrated and replenish electrolytes like sodium, potassium, and magnesium.
• Monitor your macronutrient intake to ensure you are consuming the right proportions of fat, protein, and carbohydrates.

Exercise and Stress Management

• Incorporate regular exercise, including weight training and HIIT, to deplete the body's glycogen stores and accelerate ketosis.
• Manage stress levels through meditation, yoga, or light exercise, as high-stress levels can hinder ketosis.

Keto-friendly recipes

Keto is a low-carb, moderate-protein, and high-fat diet. Here are some keto-friendly recipes that are easy to make and full of flavour:

Keto Fathead Pizza

This classic keto pizza is a family favourite and can be made even more enjoyable by letting everyone choose their own toppings.

Keto Bacon Cheeseburger Wraps

These protein-packed bacon cheeseburger wraps are a tasty upgrade from the traditional bun. Try topping them with mushrooms, onions, and tomatoes.

Keto Chicken and Eggplant Sheet Pan with Tzatziki

Sheet pan meals are perfect for busy weeknights. Simply toss the ingredients onto a single sheet pan and let the oven do the cooking. This dish combines chicken, eggplant, and tzatziki sauce for a tasty keto meal.

Keto Butter Burgers

For this recipe, the bun is ditched to make it keto-friendly. The butter on the burger is a Midwestern staple, and the crispy edges and juicy centre make it perfect for grilling.

Keto Chicken Skillet with Mushrooms and Parmesan

This easy chicken skillet dish has a creamy, cheesy mushroom sauce. It can be prepared and cooked in less than 30 minutes, making it ideal for busy evenings.

Keto Jalapeño Popper Chaffles

Chaffles are a versatile keto dish that can be made sweet or savoury. This recipe gives them a spicy kick with layers of cream cheese, bacon, and jalapeño poppers. They are not only fun to eat but also fun to make!

Keto Lamb Sliders with Feta Cheese Dressing

These fragrant lamb sliders are made irresistible with the combination of aromatic oregano and lemon. They can be served wrapped in lettuce or over a big Greek salad.

Keto Low-Carb Cauliflower Lasagna

This recipe replaces pasta with cauliflower to create a low-carb, deconstructed lasagna. It combines cauliflower rice, ground beef, tomato sauce, and bell peppers into a single skillet, delivering all the flavours of the classic version without the carbs.

Keto Sheet Pan Fajitas

Sheet pan fajitas are a perfect keto meal for feeding a crowd. Simply add guacamole, sour cream, and cheddar cheese, and dinner is served!

Keto Sesame Salmon and Cucumber Salad

This keto dinner pairs a protein source with a fresh, green side. The salmon is seared in a skillet with sesame seeds and then plated with a cucumber salad, making for a refreshing and easy keto-friendly meal.

Keto BLT Stuffed Avocado

This recipe replaces wraps and sandwich bread with vegetables, making it a keto-friendly option for lunch. It uses a halved avocado instead of toast for a BLT, creating a tasty and creative keto dish.

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