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Ketogenic Diet

Ketogenic Diet: Simply Keto – Lettuce Beef Tacos

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Messy build it and eat it with your hands food, cannot beat it….. and I obviously had more than the one that was in the picture. You probably get 3 or 4 per person.

Ingredients – Serves 4

500g Beef Mince – possible cost of £3 (GBP) at the time of writing.

1 Yellow Pepper – £0.80

1 Onion – £0.10

25g Butter – £0.20

1 Chilli Pepper – £0.25

3 Garlic Cloves – £0.30

1tsp Paprika – £0.05

1tsp Cumin – £0.05

Fresh Parsley and Coriander to taste – £0.70

Salt and Pepper to taste.

Guacamole

2 Haas Avocado’s £0.85

1 Lemon – £0.40

Fresh Parsley – £0.35

4 Cherry Tomatoes – £0.20

Salt to taste.

Other Fillings

200g of Grated Cheddar Cheese – £1.25

Tub of Sour Cream – £1

1 head of Romaine Lettuce – £0.50… or any robust Lettuce with large leaves.

Instructions – Prep Time: 10 minutes. Cooking Time: 1 hour.

Heat the butter in a non-stick pan. Brown the mince. Add the spices, chopped onion, garlic, pepper and chilli. Turn down to a simmer and cook for 20 – 30 minutes with the pan lid on. Stir through fresh torn parsley and coriander at the end.

Whilst the Mince is cooking, make some Guacamole. I use a mini food processor. I put in the flesh from the avocado’s, juice from the lemon, fresh parsley and tomatoes into the processor and blitz.

When everything is done, I take a lettuce leaf. Spoon some mince in, sprinkle some cheese on, and then add dollops of avocado and sour cream. Awesome!!!

The full meal per serving; you are looking at around 890 Calories, Total Carbs 23g (11%), Protein 44g (20%) and Fat 66g (69%). These figures are taken from MyFitnessPal, so you could argue the figures up and down a bit but you get my point. The meal per person is around £2.50.

Just to confirm I work in Total Carbs not Net Carbs. So this meal may look high in Carbs due to the Avacado, pepper and onion. You could always omit the pepper and onion if you were being really strict.

Food photo was me.

Exercise Photo credits: http://theinformalphotoco.com

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Categories
Ketogenic Diet

Ketogenic Diet: Simply Keto – Thai Green Curry

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I love Thai Curries. I spent a few months travelling around Thailand when I was younger, it is a wonderfully strange place. I tell you what as well, there isn’t many overweight Thai people. Yet their food is really satisfying, fresh and tasty.

Like all good Keto recipes, they can be amended at will. You can make them spicy or mild, and you can add whatever veg you want. I obviously skip the rice, and in this version there are carrots and mangetout. Which are higher carb than some may be able to handle, so just add whatever veg you want.

A great thing about this meal, is my wife can eat the same meal as me. She just has a bit of rice with it. She believes in Keto, but it didn’t suit her. She follows the Perfect Health Diet now, which is also a sensible way of eating.

Ingredients – Serves 2

For the Thai Green Curry Paste

1 Medium Green Chilli – 25p

2 Cloves Garlic – 10p

1 Lemongrass stick – 40p

1 Lime – 40p

Fresh Corriander – 35p

Tsp Corriander powder – 5p

Tsp Cumin powder -5p

For the Curry

4 Chicken Thighs – £2

1 tbs Coconut Oil – 20p

1 Can of Coconut Milk – £1

2 tbs Fish Sauce – 20p

1 Carrot – 5p

100g Mangetout – £1

Instructions – Prep Time: 10 minutes. Cooking Time: 20 minutes minimum

Take the ingredients for the paste. Cut the lime in half and squeeze the juice into a mini food processor/blender. Chop the remaining paste ingredients and add to the blender. Blitz it into a paste. Add a bit of water if needed.

Take your wok (or equivalent), heat the coconut oil. Then add the paste, then coconut milk, fish sauce, and the chicken. Bring it to the boil, then simmer until the chicken is cooked.  Depending on how much time you have, depends on what you do with the chicken. If you have a while, put the thighs in whole and simmer on a low heat for longer. If you have less time, dice the chicken and cook on a higher heat.

Use whatever veg you like, in any way you like. I prefer just to cook the veg in the sauce with everything else. I think harder veg goes better in these curries, like peppers, carrots and mangetout etc; but really put in whatever fits your version of Keto.

The full meal per serving; you are looking at around 700 Calories, Total Carbs 15g (10%), Protein 38g (22%) and Fat 53g (68%). These figures are taken from MyFitnessPal, so you could argue the figures up and down a bit but you get my point. The meal per person is around £3.25.