Keto Cooking: Stocking Your Pantry For Low-Carb Success

The keto diet is a high-fat, low-carb eating plan that pushes dieters to train their metabolism to use fat instead of carbohydrates as its primary energy source. This means that when stocking up for keto, it's important to focus on foods that are high in fat and low in carbs. Meat, seafood, dairy, eggs, nuts, fats, oils, and some vegetables are all keto-friendly.

When it comes to meat, chicken, pork, steak, lamb, bacon, turkey, ham, and sausage are all good options. For seafood, fatty fish like salmon, tuna, and halibut are ideal, as they are rich in anti-inflammatory omega-3 fats. Most fats and oils are also keto-friendly, including eggs, butter, coconut oil, olive oil, ghee, lard, avocado oil, and mayonnaise.

High-fat dairy products such as heavy cream, soft and hard cheeses, cream cheese, and sour cream are also recommended. When it comes to vegetables, cauliflower, cabbage, broccoli, zucchini, green beans, peppers, eggplant, tomatoes, asparagus, cucumber, onion, mushroom, spinach, lettuce, and olives are all good choices.

Most nuts are keto-friendly, including almonds, peanuts, macadamia nuts, pecans, hazelnuts, and walnuts. Just be mindful of the carb counts, as some nuts have higher carb counts than others. For example, cashews have 9 grams of carbs per 1-ounce serving, while almonds have 6 grams.

Some berries can also be included in the keto diet, such as blueberries, blackberries, raspberries, and strawberries, but these should be consumed in moderation.

Meat and poultry

When it comes to poultry, chicken, turkey, duck, and goose are all keto-friendly. These can be cooked in a variety of ways and incorporated into a range of dishes.

Beef is a versatile option for keto dieters. Fatty cuts like ribeye and strip steak are popular choices, as are leaner options such as eye of round and sirloin. Ground beef is also commonly used in keto recipes, such as burgers and meatloaf.

Pork is another important meat in the keto diet. Bacon is often associated with keto, but it is high in saturated fat. Lean pork options, such as pork chops and tenderloin, are healthier alternatives that still fit within the keto guidelines.

Lamb is also a good source of protein and healthy fats. As all lamb is grass-fed, it is a rich source of CLAs.

When stocking up on meat and poultry for keto, it is important to choose high-quality, organic options whenever possible. This ensures that you are getting the most nutritious options that align with the keto diet's emphasis on healthy fats and proteins.

Fish and seafood

Benefits of Fish and Seafood on Keto

Types of Fish and Seafood to Choose

Salmon is one of the most commonly used fish in the ketogenic diet. It is rich in protein and omega-3 fatty acids. Other good options include tuna, anchovies, mackerel, sardines, and trout. These fish are high in protein and healthy fats, and they are very versatile in terms of preparation. Mahi-mahi, flounder, and bay scallops are also keto-friendly and provide a good amount of protein with minimal carbohydrates.

Recipe Ideas

There are numerous delicious keto-friendly recipes that feature fish and seafood as the star ingredients. Here are some ideas to get you started:

• Baked salmon with horseradish cream sauce and roasted Brussels sprouts
• Mediterranean roasted cod
• Egg bites with smoked salmon and dill
• Keto shrimp pad Thai
• Garlic butter shrimp
• Keto shrimp skewers with chimichurri
• Parmesan-crusted keto fish with zoodles
• Sesame-crusted tuna steaks with wasabi mayo
• Shrimp burgers with lime and ginger
• Grilled lobster tail with tarragon butter
• Salmon with bacon and tomato cream sauce
• Avocado and basil salmon
• Keto salmon cakes
• Walnut-crusted salmon

Storage Options

When stocking up on fish and seafood, consider purchasing frozen fillets or canned options. Frozen fillets of salmon, mackerel, trout, walleye, sea bass, barramundi, and halibut can be easily stored in your freezer and used as needed. Canned tuna and sardines are also convenient and shelf-stable options to keep in your pantry.

In summary, fish and seafood are excellent choices for a keto diet due to their low-carbohydrate content and high nutritional value. They provide essential proteins, vitamins, and healthy fats, and they can be prepared in a variety of delicious ways. Be sure to include a variety of fish and seafood in your keto meals to take advantage of their numerous health benefits.

Dairy

Milk is a no-go, but heavy cream is a suitable alternative. All cheese is permitted, so feel free to stock up on soft and hard cheeses, cottage cheese, cream cheese, and even cheese bars for a snack. Butter, sour cream, and plain Greek yoghurt are also good options, but the latter should be consumed in moderation.

If you're not sensitive to dairy, it can be a great way to boost your fat macros with little to no carbs. However, some people report that consuming large amounts of dairy hinders their weight loss, so it's important to customise your diet to fit your individual needs.

In addition to dairy, don't forget to include other high-fat foods in your keto diet, such as eggs, meat, seafood, nuts, oils, and some vegetables.

Vegetables

When it comes to keto-friendly vegetables, it's best to opt for those with 1-4 grams of carbohydrates per serving. Some examples include spinach, celery, lettuce, arugula, Swiss chard, avocado, asparagus, mushrooms, radishes, cabbage, cucumbers, eggplant, zucchini, tomatoes, cauliflower, kale, and peppers. Onions and shallots are also keto-friendly, but they contain 4-6 grams of carbohydrates per 1/4 cup serving. To get that onion-y flavour without the carbs, try FODY Shallot-Infused Olive Oil.

It's best to avoid starchy vegetables like potatoes, sweet potatoes, and winter squashes such as acorn squash and butternut squash, as these are higher in carbohydrates.

When stocking your keto kitchen, aim for plenty of fresh vegetables, especially leafy greens. You can also include some above-ground vegetables like broccoli, cabbage, zucchini, peppers, and spinach. These non-starchy veggies are low in calories and carbohydrates but packed with vitamins, minerals, and fibre. However, it's important to enjoy these in moderation, as too many servings in a single day can knock you out of ketosis.

Some other keto-friendly vegetables include artichoke hearts, sun-dried tomatoes in oil, mushrooms, green chilies, and roasted red peppers.

In addition to fresh produce, you can also stock up on frozen vegetables. Frozen cauliflower rice, green beans, broccoli, artichoke hearts, and spinach are all great options.

Nuts and seeds

Pecans

Pecans are tree nuts with a buttery flavor often used in desserts. They are rich in monounsaturated fatty acids, zinc, copper, and thiamine. Pecans have been shown to help bring blood sugar down to healthy levels and improve brain function. An ounce of pecans has only 1.2 grams of net carbs, making them a perfect keto-friendly snack.

Brazil Nuts

Brazil nuts are an excellent source of selenium, which is crucial for thyroid health, reproduction, DNA synthesis, and protection against various diseases. Just one Brazil nut provides more than 100% of the recommended daily intake of selenium. An ounce of Brazil nuts contains 1.2 grams of net carbs, making them a great addition to your keto diet. However, due to their high selenium content, it is recommended to limit your intake to one to three Brazil nuts per day.

Chia Seeds

Chia seeds are tiny seeds packed with healthy fiber and omega-3 fats. They have powerful anti-inflammatory properties and have been shown to support weight loss and reduce waist circumference. Chia pudding, a popular low-carb dish, can be made by soaking chia seeds in liquid until they form a jelly-like texture. Chia seeds have 2.2 grams of net carbs per ounce, making them a keto-friendly option.

Macadamia Nuts

Macadamia nuts are tree nuts native to Australia. They are very high in fat and have been linked to improved cholesterol levels. An ounce of macadamia nuts contains 1.5 grams of net carbs, making them a perfect high-fat snack for the keto diet. You can also find keto-friendly macadamia nut milk, butter, and flour as alternatives to their higher-carb counterparts.

Flax Seeds

Flax seeds are full of fiber and omega-3 fats, which have beneficial effects on blood pressure and heart health. They can be bought whole or ground and added to keto-friendly baked goods, soups, smoothies, and protein shakes. Flax milk, a low-carb milk alternative, is also available. An ounce of flax seeds has 9 grams of total carbs, but most of these carbs come from fiber, making them a good choice for improving digestive health.

Walnuts

Walnuts are a popular type of tree nut grown and consumed worldwide. They are high in fat and have been shown to benefit heart health by reducing risk factors such as high LDL cholesterol and blood pressure. An ounce of walnuts contains 4 grams of total carbs and 2 grams of net carbs, making them a satisfying and healthy snack or ingredient in keto-friendly desserts.

Hemp Seeds

Hemp seeds, or hemp hearts, are the seeds of the Cannabis sativa plant. They are an excellent source of plant-based protein and healthy fats. Hemp seeds have been linked to reduced blood pressure and the potential to protect against Alzheimer's and other neurodegenerative diseases. They are a versatile ingredient that can be used in various keto-friendly recipes, salads, smoothies, and protein shakes. An ounce of hemp seeds contains only 2 grams of total carbs, making them a great addition to your keto pantry.

Frequently asked questions