The ketogenic diet, characterized by high-fat, adequate-protein, and very-low-carbohydrate intake, has gained traction not only as a dietary approach for weight management but also as a therapeutic intervention for specific medical conditions. This article provides a detailed overview of keto-friendly recipes, tips and tricks, and considerations for implementing the diet, incorporating information from various sources to offer a comprehensive guide.
Understanding the Ketogenic Diet
The Ketogenic Diet, also referred to as the ketosis diet, or Keto for short, is a way of eating that mimics the effects of fasting. By consuming a diet rich in quality fats, adequate in protein, and low in net carbohydrates (total carbs minus fiber), the body’s metabolism begins to utilize fat as its main source of fuel, rather than carbs. This shift has profound effects on metabolism for both the sick and healthy alike. The diet shows promise for improving or reversing many neurological conditions and metabolic disorders. For the healthy, the diet represents a tool for preventing chronic disease, as well as optimizing cognition and body composition.
At the Charlie Foundation, we believe that a ketogenic diet should consist of whole foods that are organic, high in fiber, and sourced from one’s local environment. There are five variations of the Ketogenic Diet which have been published in medical literature as effective treatments for diseases like epilepsy, cancer, and Alzheimer’s. The major difference between each Ketogenic Diet is the amount of calories that come from fat, protein and carbs, which are what we call “macronutrients”, or nutrients in our food that have a caloric value. The three macronutrients differ in many ways, namely, their caloric density per gram, as well as how the body uses them. Fat is the most calorically dense macronutrient, having 9 calories per gram, compared to 4 calories per gram for both carbs and protein. In a homeostatic state, the body utilizes fat and carbs for energy production, while it uses protein to rebuild the cells of our body. While this is generally the case, an overconsumption of protein can lead the body to break down the excess protein into glucose, preventing the state of ketosis.
Therapeutic Applications
The ketogenic diet is a high-fat diet that can be used as part of the treatment plan for children who suffer from seizures. The diet should not be started without supervision and guidance from your child’s medical team. These recipes are designed to be used by patients who are followed by Children’s Hospital of Philadelphia’s Division of Neurology Dietary Treatment Program.
Featured Keto Recipes
Here's a list of recipes that cater to various tastes and dietary needs within the ketogenic framework:
Read also: Paleo Granola Recipes
- Sweet Treats: 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.
- Modified Keto Diet (MKD) Recipes: These 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.
- Savory Dishes: Mediterranean turkey-stuffed peppers, Superhealthy salmon burgers, Ham, mushroom & spinach frittata, Spanish chicken traybake with chorizo & peppers, Baked Salmon & Leek parcel, Masala frittata with avocado salsa, Peanut butter chicken, Tarragon, mushroom & sausage frittata, Mushroom brunch, Cod with cucumber, avocado & mango salsa salad, Cheesy Bacon Ranch Chicken, Cauliflower Fried Rice, Cheesy Broccoli Cheddar Spaghetti Squash, Cauliflower Pizza Crust, Keto Chicken Parmesan, Lemon-Brown Butter Salmon, Keto Beef Stew, Cowboy Butter Steak, Garlicky Greek Chicken, Keto Pork Chops, Cacio E Pepe Egg Noodles, Philly Cheesesteak Lettuce Wraps, French Onion Pot Roast, Keto Beef Stroganoff, Feta & Herb-Crusted Salmon, Keto Bacon Chicken Thighs With Garlic Cream Sauce, Keto Mac & Cheese, Thai broccoli rice, Tomato baked eggs, Herb omelette with fried tomatoes.
Helpful Tips & Tricks for Keto Cooking
Navigating the ketogenic diet can be simplified with some practical tips and tricks:
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!
General 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. It’s 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 “free” 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.
Macronutrients and Caloric Density
The major difference between each Ketogenic Diet is the amount of calories that come from fat, protein and carbs, which are what we call “macronutrients”, or nutrients in our food that have a caloric value. The three macronutrients differ in many ways, namely, their caloric density per gram, as well as how the body uses them. Fat is the most calorically dense macronutrient, having 9 calories per gram, compared to 4 calories per gram for both carbs and protein. In a homeostatic state, the body utilizes fat and carbs for energy production, while it uses protein to rebuild the cells of our body. While this is generally the case, an overconsumption of protein can lead the body to break down the excess protein into glucose, preventing the state of ketosis.
Recipe Disclaimer
Before using, please refer to our Recipe Disclaimer. All of our recipes are designed and approved for people following a Ketogenic Diet.
Read also: Sweet and Savory Keto Cream Cheese
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