keto- ceto diet

week4-day4 No ratings yet.

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.

Keto cheese chips
  • 57 g / 2 oz. cherry tomatoes
  • 57 g / 2 oz. mozzarella
  • 5 g / 1 tsp green pesto
  • salt and pepper (optional)

Cut the tomatoes and mozzarella balls in half. Add pesto and stir. Salt and pepper to taste.

Tempeh burger
  • 110 g / 3.9 oz tempeh
  • 15 ml / 1 tbsp soy sauce
  • A pinch of onion powder
  • A pinch of garlic powder
  • 15 ml / 1 tbsp olive oil
  • 1 Portobello mushroom
  • 1 Romaine lettuce leaf
  • 1 slice of tomato

Cut the tempeh into slices horizontally. Place slices in a shallow dish. Combine soy sauce, onion powder, garlic powder and half of the olive oil and pour over the tempeh slices. Marinate for 1 hour. Heat the remaining olive oil in a large frying pan on medium heat and fry the slices of tempeh until they are crispy and golden on both sides. Pour the marinade over the tempeh and cook gently over medium heat until the marinade has mostly absorbed. It will take near 15 minutes. Clean and dry the mushrooms and remove their stems. Brush mushrooms with olive oil and season with salt and pepper. Grill mushrooms under the broiler, until soft and tender, about 5 minutes each side. Serve with fresh lettuce and tomato, between the grilled Portobello mushrooms.

No Bake Chocolate Mint Bars
  • 1 cup packed, pitted Medjool dates (10-12)
  • 1 cup rolled oats
  • 2 tbsp cocoa powder
  • 1/4 cup unflavoured protein powder (I use Garden of Life Raw)
  • 1/4 tsp fine grain sea salt, or to taste
  • 2 tbsp almond milk
  • 1/2 tsp peppermint extract, or to taste
  • 1/2 cup pistachios
  • 1/4 cup almonds
  • 1 tbsp raw millet (optional)
  • 4 tbsp mini dark chocolate chips or chopped chocolate
  • 1-2 tbsp large flake unsweetened coconut

Line a loaf pan with two pieces of parchment paper, one going each way. Set aside. In a food processor. Process the pitted dates until chopped and sticky.
Add in the rolled oats, cocoa powder, protein powder, salt, peppermint extract, and almond milk. Process until combined, scraping down the side of the bowl as needed. Finally, add in pistachios, optional millet, and chocolate chips and pulse until combined and sticky. It should be sticky enough to easily make a ball.
Crumble mixture all over prepared loaf pan. Sprinkle a handful of flaked coconut on top and press mixture into pan with slightly wet fingers. Cover with a piece of parchment paper and roll out smooth with a pastry roller.
Freeze for about 15 minutes or until set. Slice into 6 rows and then slice rows in half to make 12 small bars. Use a neutral-tasting protein powder.

Tofu scramble
  • 175 g / 6.2 oz firm tofu
  • 5 g / 1 tsp turmeric
  • 100 ml / 3.5 oz soy milk
  • salt and pepper to taste

In a large, non-stick frying pan, break the tofu into bite sized pieces. Don’t make the pieces too small, as they break down further while cooking. Over medium heat, stir in the turmeric, until well combined. Cook for 2-3 minutes. Add the soy milk and simmer for an additional 6-7 minutes, stirring occasionally until the tofu becomes slightly creamy. Season to taste and serve.

Please rate this