keto- ceto diet

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Mushroom omelet
  • 3 eggs
  • 30 g butter / 1.1 oz (for frying)
  • 30 g cheese / 1.1 oz
  • 20 g / 4 teaspoons chopped yellow onion
  • 3 mushrooms
  • salt and pepper + seasoning as optional

Crack the eggs into a mixing bowl with a pinch of salt and pepper. Whisk the eggs with a fork until smooth and frothy. Add salt and spices to taste. Melt butter in a frying pan. Once the butter has melted, pour in the egg mixture. When the omelet begins to cook and get firm, but still has a little raw egg on top, sprinkle shredded cheese, already chopped mushrooms and onion on top. Using a spatula, carefully ease around the edges of the omelet, and then fold it over in half. When it starts to turn golden brown underneath, remove the pan from the heat and slide the omelet on to a plate. 


Almond and Cinnamon Cookies
  • 2 cups of ground almonds
  • ⅔ cup of coconut sugar
  • 2 tbsp chia seeds
  • 2 tbsp cinnamon
  • 3-5 tbsp orange juice

Preheat oven to 180°C.Grind chia seeds and coconut sugar finely in a food processor. Add ground chia, sugar, almond and cinnamon to a large mixing bowl and quickly mix everything together.
Add first about 3 tablespoons of orange juice and mix everything well together until a sticky dough forms. Add more orange juice if needed. Roll the dough out about 0,7 cm thick between two pieces of baking paper. Cut out shapes and transfer to a baking sheet. Bake for 12-15 minutes until golden brown.


Chicken muffins
  • 2 eggs
  • 30 g / 1.1 oz broccoli finely chopped
  • 60 g / 2.1 oz boiled chicken
  • 30 g / 1.1 oz cheese
  • salt and pepper

Preheat the oven to 350°F (175°C). Line a muffin tin with non-stick, insertable baking cups or grease a silicone muffin tin with butter. Chop broccoli and boiled chicken and add the mixture to the bottom of the tin. Whisk eggs together with seasoning(optional), salt and pepper. Add the cheese and mix the egg mixture. Pour the butter on top of the broccoli and chicken before the egg and cheese liquid will be add to the ingredients in the tin. Pour the egg with cheese and greens mixture to the top. Bake for 15–20 minutes, depending on the size of the muffin tin you have.


Vegan vanilla protein shake
  • 125 ml / 4.4 oz soy milk
  • 125 ml / unsweet yogurt
  • 15 g / 1 tbsp almond butter
  • 30 g / 1.1 oz frozen cauliflower rice
  • 60 ml / 4 tbsp pea unflavored protein powder
  • ½ tsp ground cinnamon
  • 1 tsp vanilla extract

Place the ingredients into a blender and blend until smooth. Pour into a tall glass and enjoy.


Green beans with mushroom creamy sauce
  • A pinch of salt
  • A pinch of onion powder
  • 100 g / 3.9 oz fresh green beans
  • 75 g / 2.6 oz mushrooms
  • 5 g / 1 tsp butter
  • 30 ml / 2 tbsp soy milk
  • A pinch of black pepper
  • 5 g / 1 tsp dried chives

Preheat oven to 450°F (225°C). Begin with the mushroom sauce. Cut the mushrooms and slice or chop finely. Heat up the butter in a frying pan and brown quickly on high heat. Let the mushrooms cook until they turn a light golden color. Add spices, soy milk. Let it simmer on medium heat for 10-15 minutes. Stir occasionally. Season with salt and pepper. Remove from the stove and cool slightly. Puree in a blender or food processor, until the consistency is smooth and creamy. Chop the ends off the beans and slice them lengthwise down the middle. Blanch in plenty of lightly salted water for a few minutes; they should be bright green. Pour the cream of mushroom sauce over them.


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