A Healthy Keto Lunch

A keto diet can an effective way to lose weight, especially if you eat the right kinds of food at every meal. A keto diet promotes the consumption of high-fat and low-carb foods, so you should try to keep your food choices within those categories as much as possible. 

Going keto does not mean that you can eat any type of fat or even unlimited amounts of fat. You still need to be mindful in choosing the right portions of foods high in healthy fats and low in carbs. It can also help to make your own food using ingredients you know are within keto guidelines. Here are a few recipes to give you some ideas. 

Onion Soup 

4 large onions, thinly sliced 

2 cups chicken bone broth 

5 cloves garlic, finely chopped 

2 tablespoons Ghee 

2 cups beef bone broth 

Goat cheese for garnish 

Sea salt and black pepper to taste 

Melt ghee in a stockpot over medium heat. Add onions and cook until they begin to caramelize. Pour in chicken and beef bone broths and add garlic. Season with salt and pepper to taste. Bring to a boil, then reduce heat and simmer for 50 minutes. Top with goat cheese and serve with a sprouted bean or side salad. 

Super Vegan Gluten-Free Pasta 

1 small head of a cauliflower, finely chopped 

2 tablespoons olive oil 

2 ¼ cup almond milk 

2 cloves garlic, minced and smashed 

2 teaspoons pine nuts 

Juice of half a lemon 

2 teaspoons each of pepper, oregano, basil, and salt  

¼ cup + 1 teaspoon nutritional yeast 

Gluten-free pasta, prepared 

Heat olive oil in a medium pot over medium heat. Add garlic and pine nuts and sauté 3 to 4 minutes or until garlic is golden brown. Pour in almond milk and bring to boil. Reduce heat to medium. Add spices and cauliflower and simmer for 8 minutes or until the cauliflower begins to soften. 

Transfer mixture to a blender, and add lemon and nutritional yeast. Allowing some ventilation, blend on high until the mixture is smooth. Toss with gluten-free pasta and garnish with fresh basil. 

Chicken Stew 

2 cups chicken stock 

2 celery stalks, diced 

½ teaspoon dried oregano 

2 medium-sized carrots, finely diced 

½ cup heavy cream 

1 sprig fresh rosemary (you may also use ½ teaspoon of dried rosemary) 

1 cup fresh spinach 

3 garlic cloves, minced 

28 oz. skinless chicken thighs, deboned and diced into 1-inch pieces 

¼ teaspoon dried thyme 

½ teaspoon dried oregano 

¼ teaspoon xanthan gum, or less, depending on your desired thickness 

Salt and pepper to taste 

Heat chicken stock into a large pot. Add carrots, onion, celery, rosemary, thyme, garlic, chicken thighs, and oregano. Bring to a low boil and cook on high heat for about 2 hours. Reduce heat to a simmer and cook for another 4 hours. 

Add salt and pepper to taste. Add spinach and heavy cream. Thicken the mixture with xanthan gum and whisk until thoroughly mixed. Cook for another 10 minutes and serve. 

Meatloaf with Veggies 

2 pounds grass-fed beef 

2 large eggs 

2 cups mushrooms, finely chopped 

1 medium onion 

1 ½ teaspoon ground black pepper 

1 ½ teaspoon salt 

½ cup grated carrots 

1 teaspoon dried thyme 

3 garlic cloves, minced 

2 cups finely chopped spinach 

1 ½ tablespoon Dijon mustard 

Preheat oven to 350°F. Combine all the ingredients in a bowl and mix thoroughly. Form mixture into a loaf and place on a baking sheet. Bake for 25 to 30 minutes or until the center is no longer pink. Serve with cauliflower rice or salad of your choice. 

More delicious keto recipes are just an Internet search away. Plan your meals and incorporate healthy, nutritious foods to make sure you maximize the benefits of your keto diet.  

Yours in health and wellness, 

Paige Koeberle, Clean Slate Essentials