KETO RECIPES, FROM THE KETOGENIC INSTITUTE

Embracing the ketogenic diet offers numerous health benefits and also aligns with the principles of living green. The ketogenic diet, or keto for short, is a low-carb, high-fat eating plan that encourages the body to enter a state of ketosis. In this state, the body primarily uses fat for energy instead of carbohydrates. By reducing the intake of carbohydrates and increasing healthy fats, the keto diet has been shown to promote weight loss, boost mental clarity, and enhance overall wellbeing.

But what makes the keto diet even more remarkable is its compatibility with sustainable living. By focusing on whole, unprocessed foods and eliminating refined sugars and grains, the keto diet encourages a shift towards natural, locally sourced ingredients. This not only supports local farmers and reduces the carbon footprint associated with food transportation but also reduces the consumption of packaged and processed goods, leading to less waste.

Moreover, the keto diet emphasizes the consumption of high-quality fats, such as avocados, nuts, and olive oil, which are not only beneficial for our health but also contribute to a more sustainable environment. These fats often come from plantbased sources, reducing the reliance on animal products and promoting a more plant-centric diet.

Join us on this journey towards a healthier lifestyle and sustainable living. Discover the joys of keto cooking, explore new flavors, and indulge in nourishing meals that are not only good for your body but also for the planet. Let’s make the world a greener and healthier place, one keto meal at a time.

Stay tuned for our regularly updated content featuring recipes, tips, and insights to help you thrive on your keto journey while embracing a sustainable and environmentally friendly approach to food. We have provided two recipes to help you on your journey.

Sautéed Shrimp Kebabs on a Bed of Steamed Broccoli Florets, Tomatoes, and Green Peppers.

Ingredients:

For the Shrimp Kebabs:

1 pound (450g) large shrimp, peeled and deveined

2 tablespoons olive oil

2 cloves garlic, minced

1 teaspoon paprika

1/2 teaspoon cumin

Salt and pepper to taste

Skewers (if using wooden skewers, soak them in water for 30 minutes prior to use)

For the Bed of Vegetables:

2 cups broccoli florets

1 cup cherry tomatoes

1 cup green peppers, sliced

Salt and pepper to taste

For the Tart Mango Chutney Sauce:

1 cup mango, diced

1/4 cup red onion, finely chopped

1/4 cup fresh cilantro, chopped

1 jalapeño pepper, seeded and minced

1 tablespoon lime juice

1 tablespoon apple cider vinegar

1 teaspoon honey

Salt to taste

Instructions: Prepare the Shrimp Kebabs:

In a bowl, combine the olive oil, minced garlic, paprika, cumin, salt, and pepper. Add the shrimp to the bowl and toss to coat them evenly with the marinade. Let them marinate for about 15-20 minutes. Thread the marinated shrimp onto skewers.

Make the Tart Mango Chutney Sauce:

In a mixing bowl, combine the diced mango, red onion, cilantro, minced jalapeño pepper, lime juice, apple cider vinegar, honey, and salt.

Stir well until all the ingredients are evenly mixed. Adjust the seasoning according to your taste preference. Set the sauce aside.

Steam the Vegetables:

Fill a pot with a few inches of water and bring it to a boil. Place a steamer basket over the pot.

Add the broccoli florets, cherry tomatoes, and green peppers to the steamer basket. Sprinkle with salt and pepper. Cover the pot with a lid and steam the vegetables for about 5-7 minutes, or until they are tender yet still crisp. Remove from heat and set aside.

Cook the Shrimp Kebabs:

Heat a grill pan or skillet over medium-high heat. Add a drizzle of olive oil. Place the shrimp kebabs onto the hot pan and cook for 2-3 minutes per side, or until the shrimp turn pink and opaque. Be careful not to overcook them, as they can become rubbery.

Remove the shrimp kebabs from the heat and set aside.

Assemble the Dish: Arrange the steamed broccoli florets, cherry tomatoes, and green peppers on a serving platter.

Place the cooked shrimp kebabs on top of the bed of vegetables.

Drizzle the tart mango chutney sauce over the shrimp and vegetables, or serve it on the side as a dipping sauce.

Serve and Enjoy:

Serve the sautéed shrimp kebabs on a bed of steamed broccoli florets, tomatoes, and green peppers while they are still warm. Garnish with fresh cilantro leaves, if desired.

Serve any remaining tart mango chutney sauce on the side for extra flavor. Enjoy this delicious and colorful dish!

Note: Feel free to adjust the quantities and seasoning according to your taste and dietary preferences.

Chicken Breast Stuffed with Seasoned Spinach, served with Mash Cauliflower, Roasted Breadfruit

Ingredients:

For the Stuffed Chicken Breast:

4 boneless, skinless chicken breasts

2 cups fresh spinach, chopped

1/2 cup feta cheese, crumbled

2 cloves garlic, minced

1 teaspoon dried oregano

1/2 teaspoon dried thyme

Salt and pepper to taste

Olive oil for cooking

For the Mash Cauliflower:

1 large head cauliflower, cut into florets

2 tablespoons butter

1/4 cup grated Parmesan cheese

Salt and pepper to taste

For the Roasted Breadfruit Slices:

1 large breadfruit

Olive oil for drizzling

Salt and pepper to taste

For the Steamed Purple Cabbage and Onions:

1 small head purple cabbage, thinly sliced

1 large onion, thinly sliced

2 tablespoons butter

Salt and pepper to taste

Instructions:

Prepare the Stuffed Chicken Breast: Preheat the oven to 375°F (190°C). In a bowl, combine the chopped spinach, feta cheese, minced garlic, dried oregano, dried thyme, salt, and pepper. Make a horizontal cut into each chicken breast, creating a pocket for the stuffing. Stuff each chicken breast with the spinach mixture, pressing it down gently. Heat olive oil in an oven-safe skillet over medium-high heat. Sear the stuffed chicken breasts for 3-4 minutes per side, until they are golden brown.

Transfer the skillet to the preheated oven and bake for about 15-20 minutes, or until the chicken is cooked through and no longer pink in the center. Remove from the oven and set aside.

Make the Mash Cauliflower:

Steam the cauliflower florets until tender. Drain any excess water.

In a mixing bowl, mash the steamed cauliflower using a potato masher or fork. Add butter, grated Parmesan cheese, salt, and pepper to the mashed cauliflower. Mix well until creamy and well combined. Adjust the seasoning according to your taste.

Prepare the Roasted Breadfruit Slices:

Preheat the oven to 400°F (200°C).

Slice the breadfruit into 1/2-inch thick rounds. Remove the tough core.

Place the breadfruit slices on a baking sheet lined with parchment paper. Drizzle olive oil over the slices and sprinkle with salt and pepper. Roast in the preheated oven for about 25-30 minutes, or until the breadfruit is golden brown and tender. Remove from the oven and set aside.

Steam the Purple Cabbage and Onions:

In a large skillet, melt butter over medium heat.

Add the sliced purple cabbage and onions to the skillet. Season with salt and pepper. Cover the skillet with a lid and steam the cabbage and onions for about 8-10 minutes, or until they are tender yet still slightly crisp. Stir occasionally to prevent sticking.

Assemble and Serve:

Place a scoop of the mash cauliflower on each plate.

Add a stuffed chicken breast on top of the mash cauliflower.

Arrange the roasted breadfruit slices and steamed purple cabbage and onions alongside the chicken.

Serve immediately while everything is still hot.

Enjoy your delicious meal of Chicken Breast Stuffed with Seasoned Spinach, Mash Cauliflower, Roasted Breadfruit Slices