keto- ceto diet

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Salad sandwiches with avocado
  • 50 g / 1.8 oz Romaine lettuce or baby gem lettuce
  • 15 g / a tablespoon butter
  • 30 g / 1.1 oz cucumbers sliced
  • A half of an avocado
  • 2 cherry tomatoes

Rinse the lettuce thoroughly and use as a base for the toppings. Smear butter on the lettuce leaves and put the previously sliced cucumbers, avocado and tomatoes on the lettuce.

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.

Tuna salad with poached eggs
  • 50 g / 1.8 oz tuna in olive oil, drained
  • 40 g / 1.4 oz chopped celery stalks
  • A half of a red onion
  • 5 g / 1 tsp Dijon mustard
  • 10 g / 2 tsp lemon juice
  • A pinch of salt and pepper
  • 15 g / 1 tbsp small capers
  • 30 g / 2 tbsp leafy greens or lettuce
  • 30 g / 2 tbsp cherry tomatoes
  • 15 g / 1 tbsp olive oil
  • 2 eggs

Mix the drained tuna with the other ingredients for the salad, except for the lettuce and tomatoes. Bring water to a light boil. Add salt and pepper. Stir the water in circles to create a swirl using a spoon. Crack the egg into the moving water, one at a time. Let simmer for 3 minutes and remove from the water using a slotted spoon. Serve the salad and eggs with your choice of fresh greens and some tomatoes. Drizzle olive oil on top before serving.

Homemade Peppermint Patties
  • 1 cup powdered erythritol
  • 1 tsp heavy cream
  • 1/2 tsp peppermint extract

Chocolate Coating:

  • 6 oz sugar-free chocolate
  • 2 tsp refined coconut oil (optional)

Add the heavy cream and peppermint extract. Add the powdered sweetener slowly, mixing well after each addition.
When it is thoroughly mixed in form 24 balls and press down into one-inch circles on a piece of parchment paper. Freeze for 15 minutes.
Melt the chocolate (and coconut oil, if using) in the microwave in 30-second increments, mixing well after each. When the chocolate is 80% melted stop heating it and stir until it is completely melted.
Use a fork to dip each peppermint patty into the chocolate. Place on a new sheet of wax paper. Repeat. Chill until the chocolate sets. Store in the refrigerator.

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.


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