Andalucian
Olive Company The Ketogenic Diet
The Ketogenic Diet
CONTENTS
The Ketogenic Diet
1
THE KETOGENIC DIET - INTRODUCTION
5
C O L O R F U L S A L A D W I T H E G G A N D
8
COLORFUL SALAD WITH OLIVES, CAPERS
9
GRILLED CHICKEN BREAST WITH
W H AT I S I T A N D H O W D O E S I T W O R K ?
SERRANO HAM
A N D F E TA
V E G E TA B L E S
12
S A L M O N F I L L E T O N G R E E N A S PA R A G U S
13
V E A L M E AT L O A F
16
O M E L E T A L A M A R G H E R I TA
17
T O M AT O S O U P W I T H G I N G E R A N D
20
SALAD WITH EGG AND CELERY
21
C H I C K E N F A J I TA S W I T H V E G E TA B L E S
24
CHINESE CABBAGE SALAD WITH FLAXSEED
25
S A L A D W I T H D R I E D T O M AT O E S A N D N U T S
28
GARLIC BEEF SKEWERS
29
L O W C A R B P I Z Z A M A R G H E R I TA
32
GRILLED LAMB FILLET WITH COLORFUL
AND KOHLRABI
NUTMEG
AND SESAME
COURGETTE
01
The ketogenic diet - what is it and how does it work? The keto diet, also known as a ketogenic diet (high-fat diet), is a diet that significantly reduces the amount of carbohydrates consumed and increases the amount of fat in the daily diet. Its main goal is to put the body in a state of ketosis, where the main fuel is no longer glucose, but fat and the so-called ketone bodies. The ketogenic diet is growing in popularity, and numerous studies show that it is also an extremely effective way to treat obesity and numerous metabolic diseases. How does the ketogenic diet work and what is ketosis? The ketogenic diet aims to achieve ketosis - a natural metabolic state in which fats replace glucose as the main source of energy. In ketosis, the body does not burn glucose, but ketone bodies, which are formed by the oxidation of fatty acids in the liver and adipose tissue. Ketosis can result from starvation or intense exercise, but also from a low-carbohydrate diet. Due to the low glucose and thus insulin levels, the body produces ketone bodies intensively. A high fat intake also supports this process. In ketosis, burning fat is much easier than on a traditional diet. In addition, this condition brings with it a number of health benefits, mostly related to reducing inflammation or regulating the nervous and endocrine systems. For this reason, the ketogenic diet is recommended for people suffering from diabetes, heart disease, epilepsy, or mood disorders. But what is the keto diet in practice? What are the principles of the ketogenic diet and what does an example keto diet look The ketogenic diet - what is it? The keto diet is among the high-fat diets - most of the energy comes from fats. In addition, small amounts of protein and very few carbohydrates are consumed. Typically, about 75% of calorie intake comes from fat, 20-25% from protein, and only 5-10% from carbohydrates. In practice, the daily intake of the latter should not exceed 20 g per day (excluding fiber). This is the optimal keto diet for most people. When figuring out what a ketosis diet is, however, keep in mind that there are several variants that differ in the exact proportions of macronutrients (e.g., the high-protein ketogenic diet). This diet is usually used by athletes ketosis is achieved thanks to a very low carbohydrate content, while at the same time a higher protein intake allows for the effective building of muscle tissue). In all cases, however, the main goal of the diet is ketosis - meals must be high in healthy fats to achieve and maintain this state. The Keto Diet - Principles The rules of the keto diet are not complicated - you just need to follow a few basic rules to lose weight and enjoy the positive effects ketosis can have on your health. However, it pays to thoroughly familiarize yourself with what and how to eat in order to make the keto diet effective and minimize the risk of what is known as the keto flu - the unpleasant symptoms that come with adapting the body adapt to a new diet.
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The ketogenic diet - what is it and how does it work? The ketogenic diet - rules for carbohydrate intake 20g of net carbs per day really isn’t much. This limit means that all grain products such as bread, pasta, rice or groats must be completely avoided. You should also avoid fruit juices and most fruits (berries like strawberries, blueberries, and raspberries are allowed). It is also necessary to abandon products such as beans and peas - they contain large amounts of starch, that is, carbohydrates. Eliminating products like sugar and honey from the diet entirely is also a given. The good news for people who can’t imagine life without desserts or sweet snacks is that there are numerous keto candy recipes sweetened with erythrol or stevia - sweeteners of natural origin. Additionally, on a ketogenic diet, your diet will naturally become sweet-free—put simply, your sweet cravings will be greatly reduced. Many people who have been in ketosis for a long time prefer snacks like vegetables and nuts. Good fats - the foundation of the ketogenic diet While it’s true that the foundation of the keto diet is fats, that doesn’t mean that every type of fat can be consumed. Good fats include: saturated fats (lard, coconut oil, butter, clarified butter),monounsaturated fats (avocado, olive oil), polyunsaturated fats (nuts, oily fish). Consuming trans fats found in highly processed foods or fast food is absolutely forbidden. However, care should be taken to ensure a sufficient intake of omega acids, which are important for the proper functioning of the cardiovascular system. Protein in the ketogenic diet Many low-carb diets are also high-protein diets. When on a ketogenic diet, you should avoid eating too much protein because your body can use it to make glucose through the process of gluconeogenesis, which can knock you out of ketosis. It shouldn’t be too little protein either - a lack of protein can disrupt certain metabolic processes and have a negative effect on muscle condition. It is believed that on a ketogenic diet, you should consume between 1.5 and 2.5 grams of protein per kilogram of target body weight, depending on physical activity.
04 Other principles of the ketogenic diet In addition to the correct macronutrient ratio, it is important to ensure adequate fluid and electrolyte intake. Entering ketosis is associated with increased water loss, which occurs primarily through urine. This in turn can lead to dehydration of the body. That is why it is important to drink plenty of water - up to 3-4 liters per day. Keto Diet - The Menu. How do you put together a keto meal? Ketogenic diet menu - the basis are healthy fats. Their sources should be as diverse as possible in order to provide the body with all the necessary minerals. Despite the elimination of carbohydrate sources found in traditional weight-loss diets, the ketogenic diet recipes can be created with a very wide range of items , including those not allowed in low-fat diets. These include in particular: Eggs (preferably organic or free range), meat (beef, pork, game), Offal, Poultry (especially the fatty parts, e.g. legs), fatty fish (mackerel, herring, salmon), fatty cheeses and dairy products (butter, cream, blue cheese, cheddar, mozzarella, cream cheese), Seeds, kernels and nuts (including peanuts, flaxseed, pumpkin seeds and almonds), Nut butter (made from peanuts, almonds or cashews, with no added salt, sugar or palm oil), Avocado, healthy fats (olive oil, Extra virgin Olive Oil, clarified butter, Flavoured Extra Virgin Infused Olive Oil). Vegetables (for simplicity, vegetables that “above ground” are allowed - all green leafy vegetables and broccoli, tomatoes, peppers, eggplant or courgette), Spices (avoid ready-made mixes, which often contain sugar).
It should be added that there is no single, universal menu for a diet like the ketogenic diet. A detailed menu is “tailor-made”, adjusted to the preferences, needs and state of health of a particular person.
05
COLORFUL SALAD WITH EGG AND SERRANO HAM S E R V E : 2 | T I M E : 1 5 M I N S | S TAT U S : V E R Y E A S Y | C A L O R I E S : 4 9 0
INGREDIENT FOR 2 SERVINGS
METHOD
100 g romaine lettuce
Heat oven to 200C/180C fan/gas 6. Mix plums, sugar, 1 tbsp
50 g endive lettuce 50 g arugula
flour and cinnamon in a large baking dish. Splash over the orange juice, cover with foil, then bake for 30 mins until the fruit has softened.
1 tomato/s 3 eggs 60 grams of Serrano ham 20 g alfalfa sprouts (alfalfa)
Mix the ground almonds, zest and flour with the salt and baking powder in a food processor, then whizz in the butter until it disappears. Pulse in the sugar, tip into a large bowl, then make a well in the middle. Warm the yogurt, milk and vanilla together in the microwave for 1 min or in a pan; it should be hot and may
4 sprigs of parsley
well go a bit lumpy-looking. Tip into the bowl and quickly work
6 tbsp olive oil
stop. The mix should be stiffish but spoonable.
(Extra virgin Olive Oil) 1 lemon freshly squeezed ½ tsp Xucker Premium ( Finnish xylitol) 1 pinch of sea salt 1 pinch black pepper
into the flour mix using a cutlery knife. As soon as it’s all in,
Take the plums from the oven, uncover, then top with 6 big spoonfuls of batter. Scatter with flaked almonds and a little sugar. Bake for 30-35 mins until topping is golden and the fruit bubbles underneath. Scatter with more caster sugar to serve.
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COLORFUL SALAD WITH OLIVES, CAPERS AND FETA S E R V E : 1 | T I M E : 1 0 M I N S | S TAT U S : V E R Y E A S Y | C A L O R I E S : 3 9 3
INGREDIENT FOR 1 SERVINGS
METHOD
50 g iceberg lettuce
• Wash and drain the vegetables and lettuce leaves
50g feta
• Cut the lettuce into small pieces
100 grams of cucumber
• Halve the tomatoes
30 g onion/s
• Halve the cucumber lengthways and cut into slices
50 g raw green olives
• Cut the onion into rings
4 cherry tomatoes
• Dice the feta
20 g canned sweetcorn, drained
• Put everything in a salad bowl and stir.
10 g canned capers drained
• Add the olives, capers and corn to the salad
2 sprigs of parsley
• Season the salad with salt and pepper and stir through
1 tbsp olive oil
• Arrange the salad on a plate and drizzle with olive oil
(Extra virgin Olive Oil) 1 pinch of sea salt 1 pinch black pepper
• Pluck the parsley from the stalk and pour over the salad.
09
GRILLED CHICKEN BREAST WITH VEGETABLES S E R V E : 1 | T I M E : 2 5 M I N S | S TAT U S : V E R Y E A S Y | C A L O R I E S : 3 7 0
INGREDIENT FOR 1 SERVINGS
METHOD
2 Chicken breast
• Wash and drain the vegetables and herbs
½ fresh red pepper
• Wash the chicken breast fillets and pat dry
½ fresh yellow pepper
• Mix the oil and spices in a bowl and marinate the meat in it
200 grams of courgette
• Cut the courgettes into large pieces
100 g mushrooms brown
• Clean and halve the mushrooms
1 tomato/s
• Halve the tomato. Peel the carrot and cut into large pieces
1 onion/s red
• Peel and quarter the onion • Place the meat on the hot grill or
1 carrot/s 4 sprigs of thyme 2 tbsp olive oil ( Unfiltered High Phenolic Extra Virgin Olive Oil) 1 pinch of sea salt 1 pinch black pepper 1 pinch paprika powder rose hot 1 pinch turmeric powder ½ tsp chili flakes
alternatively in the hot grill pan and grill • Also place the vegetables on the grill and turn as soon as roasting marks appear • Turn the chicken several times. Place thyme on the meat and vegetables • Depending on how thick the chicken breast is, the meat should be grilled for 15 - 30 minutes • Any remaining marinade can be brushed over the meat and vegetables when grilling.
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SALMON FILLET ON GREEN ASPARAGUS AND KOHLRABI S E R V E : 2 | T I M E : 4 0 M I N S | S TAT U S : V E R Y E A S Y | C A L O R I E S : 5 8 0
INGREDIENT FOR 2 SERVINGS
METHOD
2 salmon fillets, with skin
• Wash the salmon and pat dry with a kitchen towel
500 g asparagus, green, fresh
• Score the salmon skin with your sharp knife
50 g lamb’s lettuce, fresh
• Wash and drain the lamb’s lettuce and dill.
400 g raw kohlrabi
• Cut off the ends of the asparagus and peel the lower end if
2 tbsp olive oil
necessary
(High Phenolic Extra Virgin Olive Oil)
• Peel the kohlrabi and cut into cubes
3 sprigs of dill
• Place the kohlrabi and asparagus in a large saucepan with a
1 pinch of sea salt 1 pinch black pepper 1 tbsp butter 1 teaspoon red pepper (pink berries)
steamer insert and cook in hot steam until al dente. • Heat the butter and olive oil in the pan and sear the salmon on the skin side • Then put the lid on the pan and cook the salmon covered over a medium heat • Depending on how thick the fillet is, the salmon needs to cook for 10-20 minutes. • Arrange the lamb’s lettuce on both plates • Add the asparagus and kohlrabi and place the salmon on the plates at last • Sprinkle the salmon with chopped dill and sea salt and then serve hot.
13
VEAL MEATLOAF S E R V E : 4 | T I M E : 8 0 M I N S | S TAT U S : V E R Y E A S Y | C A L O R I E S : 4 0 3
INGREDIENT FOR 4 SERVINGS
METHOD
700 g raw minced veal
• Wash and drain the herbs
2 eggs size M
• Pour the milk into a bowl, chop up the low-carb bread and
2 slices of low-carb power bread 2 shallots 2 tbsp yoghurt, Greek style
soak in it • Peel and finely dice the shallots • Chop the capers and herbs. Put the ground beef, eggs, salt and pepper in a bowl and mix
50 ml cow milk
• Add the yoghurt, shallots, capers and herbs and mix well
6 sprigs of cilantro, fresh
• Pour off the milk and squeeze the liquid out of the soaked
4 sprigs of thyme, fresh 1 tbsp olive oil (High Phenolic Extra Virgin Olive Oil) 2 teaspoons raw capers 1 pinch black pepper 1 pinch of salt
bread. • Then add the low-carb bread to the minced meat mixture and knead everything well • Brush the casserole dish with olive oil and distribute the mince mixture for the veal meatloaf in it • Smooth the meatloaf on top and cook in a preheated oven at 180°C for 30 - 40 minutes.
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OMELET ALA MARGHERITA S E R V E : 2 | T I M E : 2 0 M I N S | S TAT U S : V E R Y E A S Y | C A L O R I E S : 4 3 5
INGREDIENT FOR 2 SERVINGS
METHOD
3 eggs size M
• Whisk eggs and cream in a bowl
50 g Parmesan at least 45% fat i. Tr.
• Add grated parmesan, nutmeg, oregano, pepper and salt and
2 tbsp whipped cream 1 tbsp olive oil (High Phenolic Extra Virgin Olive Oil) 1 tomato/s 100g grated mozzarella 4 sprigs of fresh basil I pinch dried nutmeg 1 pinch of sea salt 1 teaspoon dried oregano 1 pinch black pepper
whisk again • Heat oil in a pan and pour in half the egg mixture. Allow the omelet to set over medium heat, then turn and remove • Prepare the second omelet in the same way • Then slice the tomato and cover the omelet with it • Scatter the mozzarella on the tomatoes. • Place the omelette on a baking sheet and cook in the oven at 180°C for 5-10 minutes • Once the cheese has melted, remove the omelette from the oven and sprinkle with basil leaves.
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TOMATO SOUP WITH GINGER AND NUTMEG S E R V E : 4 | T I M E : 4 5 M I N S | S TAT U S : V E R Y E A S Y | C A L O R I E S : 2 6 1
INGREDIENT FOR 4 SERVINGS
METHOD
1 kg tomato/s
• Fry shallots with garlic, butter and oil.
2 shallots
• Chop and add tomatoes.WWW
2 cloves of garlic
• Add all spices and herbs.
500 ml vegetable stock, homemade
• Pour in veg stock.
70 grams of butter
• Bring to the boil then simmer for 30 mins.
6 sprigs of fresh thyme
• Then blend for consistency.
2 dried bay leaf 10 grams of ginger ½ lemon/s freshly squeezed 3 tbsp olive oil (High Phenolic Extra Virgin Olive Oil) I pinch dried nutmeg 1 pinch of sea salt 1 pinch black pepper
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SALAD WITH EGG AND CELERY S E R V E : 4 | T I M E : 1 5 M I N S | S TAT U S : V E R Y E A S Y | C A L O R I E S : 2 1 3
INGREDIENT FOR 4 SERVINGS 200 grams of lettuce 100 grams of cucumber 2 eggs size M
METHOD • Boil the eggs for about 8 minutes, then leave to cool in cold water • Wash and dry the lettuce leaves in the salad spinner • Wash and drain the vegetables
1 tomato/s
• Halve the cucumber lengthways and slice.
1 stick of celery (stalk celery), raw
• Cut the tomato into pieces, removing the stalk
½ pear
• Cut the celery into slices
2 tbsp Early Harvest Extra virgin
• Peel and chop the eggs
Olive Oil 1 teaspoon fresh dill 1 tsp lemon juice Sea salt black pepper
• Thinly slice the pear • Put all the ingredients in a salad bowl. Mix together the olive oil, dill sprigs, lemon juice, salt and pepper and pour over the salad • Stir the salad, then divide between two plates and serve.
21
CHICKEN FAJITAS WITH VEGETABLES S E R V E : 2 | T I M E : 3 0 M I N S | S TAT U S : V E R Y E A S Y | C A L O R I E S : 5 9 6
INGREDIENT FOR 2 SERVINGS
METHOD
500g Chicken breast
• Halve the avocado, scoop out the flesh and mash with a fork
80 g fresh red peppers
• Chop the cilantro and chilli
80 g fresh yellow peppers
• Peel and squeeze the garlic
80 g fresh green peppers
• Put the avocado, cilantro, chili and garlic in a bowl and mix
1 onion/s
with the lime juice, salt and pepper. Wash, dry and cut the chicken into strips
1 pinch of sea salt
• Cut the peppers into strips • Peel and cut the onion into rings
1 avocado fresh Hass
• Put everything in a bowl and mix with the Pimentón de la Vera,
8 sprigs of cilantro, fresh 2 cloves of garlic 1 pepper (chili) raw 2 tbsp Early Harvest Extra virgin Olive Oil 1 freshly squeezed raw lime
olive oil and lime juice • Season the mixture with salt and pepper. Heat the grill pan and fry the chicken and pepper mixture on all sides until crispy brown • Season again with salt and pepper and serve with the guacamole.
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CHINESE CABBAGE SALAD WITH FLAXSEED AND SESAME S E R V E : 2 | T I M E : 1 5 M I N S | S TAT U S : V E R Y E A S Y | C A L O R I E S : 2 5 6
INGREDIENT FOR 2 SERVINGS
METHOD
200 g raw Chinese cabbage
• Wash and drain the vegetables
2 green onions
• Cut the Chinese cabbage into strips
6 cherry tomatoes
• Clean the spring onions and cut into rings
½ fresh yellow pepper
• Cut the peppers into pieces
20 grams of flaxseed
• Halve the tomatoes.
20 ml drinking water
• Mix all the ingredients for the dressing and season to taste
1 tbsp honey
• Add the dressing, linseed and sesame to the salad and stir
2 tbsp Early Harvest Extra virgin
• Divide the salad between two plates and serve.
Olive Oil 20g sesame light ½ lime freshly squeezed 1 pinch of sea salt 1 pinch black pepper
25
SALAD WITH DRIED TOMATOES AND NUTS S E R V E : 2 | T I M E : 1 5 M I N S | S TAT U S : V E R Y E A S Y | C A L O R I E S : 4 0 3
INGREDIENT FOR 2 SERVINGS
METHOD
400 g endive lettuce
• Wash the lettuce leaves and dry in the salad spinner
8 raw radishes
• Pluck the leaves into small pieces and place in the salad bowl
3 Walnut kernels, fresh
• Clean, wash and slice the radishes
8 almonds
• Cut the tomatoes into pieces and add to the salad
50 g dried tomatoes
• Roughly chop the nuts. Wash the lime in hot water, dry it and
1 lime freshly squeezed 5 tbsp Early Harvest Extra virgin Olive Oil 1 pinch of sea salt 1 pinch black pepper
grate the peel with the grater • Halve the lime and press it out • For the dressing, mix the lime juice and zest and all the other ingredients with a whisk and add to the salad.
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GARLIC BEEF SKEWERS S E R V E : 4 | T I M E : 3 0 M I N S | S TAT U S : V E R Y E A S Y | C A L O R I E S : 3 2 5
INGREDIENT FOR 4 SERVINGS
METHOD
500 g beef fillet
• Cut the beef into equal cubes
5 garlic cloves
• Wash the lemon in hot water, dry it and grate the peel, then cut
4 sprigs of thyme 1 tsp mustard medium hot ½ lemon freshly squeezed 5 tbsp Extra virgin Olive Oil 1 pinch of sea salt 1 pinch black pepper
in half and squeeze out • Peel and finely chop the garlic • Pluck the thyme leaves from the stalk. Mix olive oil with a little lemon juice, mustard, thyme, garlic, lemon zest, salt and pepper • Put the meat on skewers and place in the marinade • Leave the skewers in the fridge for 2 hours. • Grill the garlic beef skewers on all sides and serve hot • A fresh salad goes well with this.
29
LOW CARB PIZZA MARGHERITA S E R V E : 1 | T I M E : 3 0 M I N S | S TAT U S : V E R Y E A S Y | C A L O R I E S : 6 8 2
INGREDIENT FOR 1 SERVINGS 1 Lizza - pizza base 100 grams of mozzarella
METHOD • Place the Lizza dough on a baking tray lined with baking paper and pre-bake in the preheated oven for 8 minutes at 220°C circulating air
100g canned tomatoes pieces
• Wash the tomato and cut into slices
1 tomato/s
• Wash and drain the basil • Piece tomatoes, olive oil, salt,
1 tbsp Extra virgin Olive Oil 1 pinch of sea salt 1 pinch black pepper 1 pinch dried oregano
pepper and some oregano in a bowl mix. Take the tray out of the oven and turn the Lizza dough • Spread tomato sauce on the base and sprinkle mozzarella over it • Place the tomato slices on the cheese and bake the low carb pizza for at least 10 minutes at 220°C convection oven • If you like it particularly crispy, leave it a few more minutes in the oven. Pluck the basil leaves from the stalks • Sprinkle the low carb pizza with the chopped oregano and basil leaves and serve.
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GRILLED LAMB FILLET WITH COLORFUL COURGETTE S E R V E : 4 | T I M E : 6 0 M I N S | S TAT U S : V E R Y E A S Y | C A L O R I E S : 3 3 5
INGREDIENT FOR 4 SERVINGS
METHOD
500 g lamb fillet
• Halve the garlic head crosswise
60g Parmesan
• Brush the grill pan with oil, add both halves of garlic and
10 garlic cloves 1 lemon 8 sprigs of fresh thyme 2 sprigs of fresh rosemary 1 gram of virgin Olive Oil 20 g medium hot mustard 10 g raw capers 1 medium courgette 1 medium courgette, yellow 1 pinch of sea salt 1 pinch black pepper 1 pinch of dried nutmeg
heat up • Sear the lamb fillet on all sides • Chop the herbs and capers and mix with the mustard, grated Parmesan, lemon zest and spices to form a marinade. Rub the meat with the marinade and cook in the preheated oven at 160°C for 20 minutes • Halve the courgette lengthwise, cut into pieces and grill on both sides in the grill pan, then season with salt and pepper • Slice the lamb and serve with the courgette .
Andalucian
Olive Company The Ketogenic Diet
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