keto- ceto diet

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Scrambled eggs
  • 30 g / 1.1 oz butter
  • 2 eggs
  • salt and pepper

Crack the eggs into a small bowl and use a fork to whisk them together with some salt and pepper. Melt the butter in a non-stick frying pan over medium heat. Watch carefully — the butter shouldn’t turn brown! Pour the eggs into the hot pan and stir for 1–2 minutes, until they are creamy and cooked just shy of how you like them. Remember that the eggs will still be cooking even after you’ve put them on your plate.

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.

Creamy fish casserole
  • 20 g / 2 tsp olive oil
  • 110 g / 3.9 oz broccoli
  • 1 scallions
  • 1 tbsp small capers
  • 7 g / 1.5 tsp butter, for greasing the casserole dish
  • 140 g / 5 oz white fish, in serving-sized pieces
  • 75 g unsweet yogurt
  • 5 g / 1 tsp salt
  • A pinch of ground black pepper
  • 20 g / 4 tsp butter

Preheat the oven to 400°F (200°C). Divide the broccoli into small florets, including the stem. Peel broccoli with a sharp knife. Fry broccoli in oil on medium high for 5 minutes, until golden and soft. Season with salt and pepper. Add a scallion, finely chopped, and the capers. Fry for another 1-2 minutes and place the vegetables in a baking dish. Nestle the fish in amongst the vegetables. Pour yogurt over the fish and vegetables. Top with slices of butter. Bake for 20 minutes or until the fish is cooked through, and flakes easily with a fork.

Vegan Halva (Persian desert)
  • 1/4 cup maple syrup
  • 1/2 cup tahini
  • 1 tsp vanilla extract
  • optional: 1/3 cup roasted pistachios

Lightly grease a small glass baking dish. Place the maple syrup in a medium saucepan and heat over medium heat until it reaches 266°F (130°C). While the maple syrup is heating, place the tahini, vanilla extract, and pistachios if using in another saucepan and warm over low heat. Tahini must be just warm, not hot.
Once the maple syrup has reached the temperature, turn the heat off and pour the warm tahini into the saucepan. Stir with a wooden spoon until it starts to thicken and doesn’t look shiny anymore. You can use an electric beater if you want but do not beat for too long as it thickens very quickly, about 5-10 seconds.
Pour immediately into the prepared dish and spread it into an even layer. Let cool at room temperature for at least 3 hours before removing from the pan. Cut it into small squares or chunks.

Avocado salad (with green beans)
  • 10 g / 2 teaspoons of olive oil
  • 75 g / 2.6 oz fresh green beans
  • A half of a ripe avocado
  • Salt and pepper, greens (as optional)
  • fresh cilantro (as optional)

Trim the green beans. Heat the oil in a frying pan. Saute the beans for 3-4 minutes over medium-high heat until they have turned a nice color. Lower the heat towards the end and add spices. Put aside in a bowl. Chop the greens finely. Peel the avocado and remove the pit. Mash avocado coarsely with a fork. Add the shredded greens and mashed avocado to the green beans and mix a salad. Top with a handful of finely chopped cilantro before serving.

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