WHAT IS THE KETO DIET?The Keto Diet is essentially a healthy high-fat and low-carb diet. You can find healthy fats in avocados, fatty fish, olive oil, avocado oil, chia seeds and nut butter. In a low-carb diet it’s best to avoid wheat, rice, pasta and starchy vegetables like potatoes, onions and carrots. Some great vegetables to consume on a Keto Diet are cabbage, asparagus, spinach, broccoli and cauliflower.Meat and poultry are essential on a ketogenic diet. Fresh meat and poultry contain no carbs and are rich in B vitamins and several minerals, including potassium, selenium and zinc. They're also a great source of high-quality protein, which has been shown to help preserve muscle mass during a low-carb diet. It's best to consume grass-fed meat since animals that eat grass produce meat with higher amounts of omega-3 fats, conjugated linoleic acid and antioxidants than meat from grain-fed animals.TIPS FOR SUCCESS ON THE KETO DIET1. Do Your ResearchKnow what foods are keto-friendly and if possible only have keto-friendly food in your home to set yourself up for success.2. Plan Meals Ahead of TimeWe included a couple of our favorite keto-friendly recipes below! Also, search for keto-freindly recipes online and make a meal plan for your week.3. Eat Mostly Protein-Dense and Fiber-Rich FoodsBy eating mostly protein-dense and fiber-rich foods will help you feel full longer to avoid binge eating.Keto Diet Friendly RecipeGluten-Free Teriyaki Chicken WingsIngredients2 lbs chicken wings
1 tsp sea salt
¾ cup coconut aminos
¼ tsp ground ginger
¼ tsp onion powder
¼ tsp garlic powder
¼ tsp chili flakes (optional)
Preheat oven to 450°F (230°C).
Get a rimmed baking sheet with wire racks on top then place the wings with the skin-side up on the wire racks.
Sprinkle the wings with salt and bake the wings for 45 minutes.
Next, heat a medium skillet over medium heat, and add the coconut aminos. Then add the ginger powder, garlic powder, onion powder, and red pepper flakes (optional).
Once the sauce comes to a simmer, begin stirring. Continue to stir periodically, adjusting the heat to maintain a gentle simmer (careful not to burn the sauce). Once the sauce has thickened slightly, you can reduce the heat to low while the wings finish cooking.
Lastly, place the wings in a large heatproof bowl, and pour the sauce over them. Stir to evenly coat with the sauce, and serve.
Lemon Pesto SalmonIngredients1 tbsp olive oil
2 lbs salmon
2 tbsp butter
1/2 tsp salt
1/2 tsp ground black pepper
2-3 tbsp pesto
Preheat the oven to 400°F (200°C).
Grease a medium to large baking dish with olive oil. Place the salmon, with the skin-side down, in the prepared baking dish. Brush the butter over the salmon evenly then drizzle the remaining butter on and around the salmon.
Season the salmon with salt and pepper then gently spread the pesto on top of the salmon.
Slice the lemon into thin circles and place them on top of the pesto.
Bake on middle rack for about 20–30 minutes, or until the salmon is opaque and flakes easily with a fork.
Serve and enjoy the lemon pesto salmon! Tastes great with a side of salad, steamed broccoli or grilled asparagus.