The ketogenic diet, characterized by its high-fat, very-low-carb composition, is more than just a dietary trend. It's a therapeutic approach used under medical supervision, particularly for managing seizures in children. But beyond its clinical applications, the keto diet has gained traction for its potential benefits in weight management and metabolic health. This article provides extensive information on keto-friendly emergency food ideas, drawing from expert recommendations and practical tips to ensure you can maintain ketosis even during unexpected situations.
Understanding the Ketogenic Diet
The ketogenic diet shifts the body's primary fuel source from glucose (derived from carbohydrates) to ketones (produced from fat). This metabolic state, known as ketosis, occurs when carbohydrate intake is severely restricted, typically to less than 50 grams per day. As the body adapts to using fat for fuel, it becomes more efficient at burning fat and producing ketones.
Key Principles of Keto
- High Fat Intake: The majority of calories come from fats, typically 70-80% of daily intake.
- Very Low Carbohydrate Intake: Restricting carbs to a minimal amount is crucial for maintaining ketosis.
- Moderate Protein Intake: Protein intake is moderate, usually around 20-25% of daily calories.
Navigating Keto in Emergency Situations
Emergency situations can disrupt normal eating patterns and access to fresh foods. Whether it's a natural disaster, a lockdown, or simply a busy week, having a well-stocked supply of keto-friendly emergency foods is essential for staying on track.
Stocking Your Keto Pantry
A well-stocked keto pantry is built gradually, during stable economic conditions, within your personal budget and storage capabilities, and its contents are regularly used or rotated to prevent spoilage. Hoarding, or panic buying, happens during economic stressful events when demand for food and other necessities is high and supply is low leaving vulnerable populations with little to no inventory.
Fats
It is more economical to purchase fats in bulk, so you will ultimately save money as well. You should have a wide variety of fats in your pantry at all times. Consider stocking up on items such as:
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- Coconut oil
- Beef tallow
- Olive oil
- Avocado oil
- MCT oil
- Coconut butter
- Butter
- Ghee
Nuts and Seeds
All varieties of nuts and seeds are a great idea to have in your pantry. These can be raw and whole or in the form of nut butters and flours. All will keep for a long time in a dark cool pantry. If nuts are sold in bags, it is best to move them to glass jars for storage to prevent moisture and insects from contaminating the bags.
Dairy
Cheese and yogurt are cultured dairy products that naturally have an expiration of about one month. Hard cheese such as cheddar, manchego, and swiss will keep longer in the refrigerator than soft cheeses like chevre, brie, and cream cheese since the former contain less moisture. However, all cheese can be frozen and thawed without affecting the texture or taste. Plain, whole milk yogurt is a very versatile ingredient to have on hand! It can be eaten plain or used in place of milk or other dairy products in recipes.
Shelf Stable Nut Milks
Many shelf stable nut milks are now available! Unsweetened versions of almond, coconut, hemp, and flax are keto friendly and sold in shelf stable tetra packs. Canned coconut milk and coconut cream are also a great choice.
Broth
It is best to make your own broth from leftover kitchen trimmings, however, boxed and canned broth is a pantry staple that should not be overlooked. Consider keeping a variety of broth in your pantry. Chicken, beef, and vegetable are the standards.
Protein Powders
Protein powders offer a quick and easy no cooking solution for meals. Collagen peptides that are unflavored and unsweetened are a great option. Other types that are appropriate for ketogenic therapies are raw meal and unsweetened whey.
Read also: Keto Calorie Counting: A Detailed Guide
Canned or Jarred Proteins
Some of the very best canned or jarred proteins are seafood! Everyone has a few cans of tuna, but there is a wide variety of other options to consider. Salmon, shrimp, sardines, oysters, clams, mussels, octopus, anchovies, even cod livers are available. Canned chicken is also useful to have on hand.
Cured Meats
Cured meats also fall into the category of shelf stable protein, but should not be the foundation of a meal. They can be used to add flavor and enhancement to recipes.
Canned and Jarred Vegetables
While many of us have visions of soggy, grey green beans or peas, there are quite a few options that are actually better canned than fresh. Some of my favorites to have on hand are tomatoes (whole, paste, salsa), artichoke hearts, hearts of palm, beets (unsweetened), baby corn, marinated mushrooms, cornichons, roasted red peppers, butternut squash, and water chestnuts.
Fresh Produce
Many fresh varieties will last a long time if chosen well and stored properly. If you keep in mind what is naturally available in the fall, these items will keep the longest. All varieties of winter squash such as butternut, acorn, spaghetti, and delicata will last for several months in a cool dark place. Rutabaga, turnips, celery root, celery, and carrots are also keto friendly options. Hearty greens such as kale, collard greens, cabbages of all varieties, and swiss chard will last longer than fresh baby spinach and salad greens. Garlic and onions are pantry stables and the foundation for many delicious meals. Choose avocados that are not yet ripened and store them in the refigerator to delay ripening. Once they are perfectly ripe, freeze the avocado flesh to use in smoothies. I also like to keep fresh ginger and turmeric on hand to add to curries and smoothies.
Noodles
While the majority of pasta, rice, and beans has likely been removed from your shelves there are shelf-stable options to replace them. Kelp noodles and shirataki noodles are keto friendly. Hearts of palm noodles which are canned are another great option.
Read also: Magnesium Supplements for Keto
Condiments
One we use most frequently is mayonnaise. We have a great homemade keto mayonnaise recipe, but I also like to have a lot of high quality mayo on hand. I prefer brands that use 100% avocado oil, there are several on the market. We also like sugar free ketchup, mustard of all types, and hot sauce!
Spices
Most of us have more spices than we can use before they go stale or lose their flavor. Replace old spices and date the bottles.
Long-Life Keto Food Options
Here's a detailed list of keto-friendly foods with a long shelf life, perfect for stocking your emergency supply:
- Canned Fish: Tuna, salmon, mackerel, and sardines packed in olive oil are excellent sources of protein and healthy fats.
- Canned Meats: Chicken and other canned meats provide a convenient protein source.
- Nut Butters: Almond, peanut, and other nut butters are calorie-dense and offer healthy fats and protein.
- Nuts and Seeds: Almonds, walnuts, chia seeds, and flax seeds are great for snacking and adding to meals.
- Coconut Products: Canned coconut milk, coconut oil, and shredded coconut are versatile for cooking and baking.
- Olive Oil and Avocado Oil: Essential for cooking and adding healthy fats to meals.
- Powdered Protein: Whey protein isolate or collagen peptides can be added to shakes or recipes for a protein boost.
- Dehydrated Vegetables: Onions, garlic, and mushrooms can add flavor to meals.
- Pickled Vegetables: Sauerkraut, kimchi, and pickles offer probiotics and a tangy flavor.
- Shelf-Stable Cheeses: Hard cheeses like parmesan and cheddar have a longer shelf life.
- Pork Rinds: A crunchy, salty snack that's high in fat and low in carbs.
- Beef Jerky: Choose varieties without added sugars or marinades.
- Keto Bars and Snacks: Look for pre-made keto bars and snacks with low net carbs.
- Eggs: Eggs can be kept in a cool place for up to 2 weeks (depending on their expiry date when purchased).
Keto Recipes for Emergencies
Even in emergency situations, you can create delicious and satisfying keto meals using shelf-stable ingredients. Here are some ideas:
- Tuna Salad: Combine canned tuna with mayonnaise, celery (if available), and seasonings.
- Nut Butter and Celery: A classic snack that provides healthy fats and fiber.
- Keto Chili: Use canned tomatoes, beans (in moderation), ground beef, and spices to make a hearty chili.
- Cheese Crisps: Bake shredded cheese in the oven until crispy for a quick and easy snack.
- Coconut Curry: Combine canned coconut milk with vegetables, protein, and curry paste for a flavorful meal.
Fat Hiding Tricks
- Combine weighed heavy cream and mayonnaise with weighed raw eggs, cook the mixture in a pan to form fluffy scrambled eggs.
- Add weighed canola oil to weighed yogurt; the oil will completely absorb and blend into the yogurt.
- Mix weighed room temperature butter into weighed creamy peanut butter. This not only helps hide fat, but also increases the volume of the spread.
- Add weighed canola oil into weighed liquid heavy cream. Use a milk frother (used to make cappuccinos) to emulsify the two together perfectly. Can be served as a drink!
The Modified Ketogenic Diet (MKD)
The modified ketogenic diet (MKD) recipes should only be followed if specifically prescribed the MKD by your medical team.
- Birthday Cupcake
- Broccoli Cheddar Discs
- Cauliflower Parmesan Sticks
- Cheese Pizza
- Chicken Bites
- Chocolate Glazed Donuts
- Oatmeal & Raspberries
- Waffles
Helpful Cooking Tips
- When weighing your ketogenic ingredients in one bowl, always start with the dry ingredients. Try to form small mounds of the dry ingredients while weighing to allow for easy removal if the weight goes over. The liquid ingredients (heavy cream, oil, etc.) should be weighed in a separate bowl individually. The reason for this is because if you weigh two liquids together and go over on the weight, you will not be able to safely remove the one liquid due to them mixing together.
- Always be sure to use nonstick cooking spray (any brand). Ketogenic foods tend to stick more than regular foods due to their high fat content. Itâs important that no food residue is left behind on any cookware to avoid losing nutritional value.
- Dry seasonings can be used on the ketogenic diet as a âfreeâ ingredient (single dry seasonings only, not pre-packaged mixes). In large quantities, fat tends to mask the natural flavors of foods that we know and love, therefore we encourage you to season the foods with dry seasonings to make them tasty and enjoyable. Especially salt!
- Ketogenic foods generally freeze very well, however the reheating process can be tricky. When reheating foods, the fats always tend to melt first, which is the main component for ketogenic foods. The best way to reheat keto foods is in the oven or on the stove top.
- When baking ketogenic foods, never fill molds all the way to the top (¾ full is ideal). During the baking process, the heat may make the fat separate from the recipe, creating a pool of fat on the top. If the recipe is filled all the way to the top, the melted fat will go over the edge and result in loss of nutritional value.
Keto Camping
That being said, it is surprisingly simple to improve health and reach your keto goals while camping, hiking, and backpacking.
What to Eat
- Fat bombs
- Keto tortillas
- Deli meats
- Premade keto bars
- Keto-friendly alcohol
Keto Camping Recipes
- Keto âOatmealâ
- Keto Bread
- Keto Zucchini Bread
- Fat Bomb Bars
- Chicken Salad
- Keto Soup
- Keto Bowl
- Keto Hot Dogs
- Keto Chili
- Slow-Cooked Pork
- Bacon and Cabbage
- Peanut Butter and Chocolate Fat Bombs
- Chocolate, Strawberry, and Vanilla Fat Bombs
Keto on the Trail
- Fish packed in olive oil
- Nut butter
- High-fat deli meats
- Hard cheese
- Cheese crisps
- Jerky
- Fat bombs
- Keto-friendly energy bars
- Tuna pouch
- Mayo sachets
- Meat and cheese wraps with nuts
- Dehydrated keto meals
- Double Peanut Butter Balls
- Coconut Peanut Butter Balls
Tips for Keto Camping
- Plan ahead based on your activity levels and food preferences
- Prioritize the right keto foods and recipes
- Eat fresh food first
- Prioritize frozen food after fresh
- Consume long shelf-life foods sparingly until youâve finished your frozen foods/meals
- Bring extra snacks that can also serve as high-fat meals
Keto Recipes
- Apple Cobbler
- Avocado Brownies
- Birthday Cupcake
- Blueberry Yogurt Bunnies
- Caramel Pecan Tarts
- Carrot Cake Cookies
- Cheesecake
- Chocolate Brownie
- Chocolate Chip Cookies
- Chocolate Chunk Cookies
- Chocolate Nut Fudge
- Chocolate Peanut Butter Cups
- Chocolate Pudding
- Churros
- Cinnamon Graham KetoBar
- Cinnamon Pecan Cookies
- Cinnamon Rolls
- Coconut and Peanut Butter Candies
- Creamy Jell-O®
- Creme Brulee
- Cupcakes with Chocolate Buttercream Frosting
- Festive Jell-O Cup
- Gummy Bears
- Iced Pumpkin Cake
- Ice Cream Cone
- Frozen Fruity Cream Cheese Treats
- Fudge Brownie
- Jell-O Parfait®
- Key Lime Pie
- Lemon Almond Cake
- Marshmallows
- Marshmallow Cereal Treat
- Nut Bars
- Orange Creamsicle Ice Cream
- Peanut Butter Cookies
- Pumpkin Fudge Pops
- Pumpkin Pecan Cheesecake
- Raspberry Meringue
- Snickerdoodle Cookie
- Strawberry Chocolate Ice Cream
- Strawberry Coconut Ice Cream
- Strawberry Shortcake
- Strawberry Sunflower Bar
- Strawberry Valentines
- Sugar Cookies
- Vanilla Cream Cakes
- Vanilla Ice Cream
- Watermelon Sorbet
- Whoopie Pie
Low-Carb Freezer Meals
- Frozen Meat
- Eggs
- Frozen Seafood
- Frozen Vegetables
- Frozen Berries
Recipes
- 15 Top Ground Beef Recipes
- How To Boil Eggs In The Instant Pot + Video
- Grain-Free Granola
- Sugar-Free Coconut Chocolate Bars
- Carbs In Coffee
- Salmon
- Keto Curry Bowl with Spinach
- Sugar-Free Peanut Butter Cups
- Raspberry Mug Cake
- Fat Head Pizza & Video
- How To Make Pork Crackle
- Fat Head Dough Pizza & Other Recipes
- 1-Minute Mayonnaise â 4 ways
- Mashed Cauliflower 4 Ways
- Bacon-Wrapped Meatloaf
- How To Cook A Whole Chicken In The Slow Cooker +Broth
- Salmon Patties
- Prawn Cocktail
- 1-Minute Muffin
- Coconut Keto Coffee
- Chocolate Recipes Library
- 10 Best Sugar-Free Chocolate Recipes
- Coconut Flour Recipe Library
Additional Tips for Keto Success
- Read Labels Carefully: Always check nutrition labels for hidden carbs and sugars.
- Stay Hydrated: Drink plenty of water, especially when starting keto.
- Monitor Electrolytes: Keto can cause electrolyte imbalances, so supplement with sodium, potassium, and magnesium.
- Plan Ahead: Meal planning is crucial for staying on track with keto.
- Listen to Your Body: Adjust your diet as needed based on your individual needs and goals.