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    Keto Diet Cookbook: The #1 Complete Vegetarian Keto Diet Cookbook: Low-Carb, High-Fat Vegetarian Recipes and Meal Plans for Beginners on the Ketogenic Diet (Ketosis Diet Vegetarian Cookbook)
    Keto Diet Cookbook: The #1 Complete Vegetarian Keto Diet Cookbook: Low-Carb, High-Fat Vegetarian Recipes and Meal Plans for Beginners on the Ketogenic Diet (Ketosis Diet Vegetarian Cookbook)
    Keto Diet Cookbook: The #1 Complete Vegetarian Keto Diet Cookbook: Low-Carb, High-Fat Vegetarian Recipes and Meal Plans for Beginners on the Ketogenic Diet (Ketosis Diet Vegetarian Cookbook)
    Ebook401 pages1 hour

    Keto Diet Cookbook: The #1 Complete Vegetarian Keto Diet Cookbook: Low-Carb, High-Fat Vegetarian Recipes and Meal Plans for Beginners on the Ketogenic Diet (Ketosis Diet Vegetarian Cookbook)

    By Robert McGowan

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    About this ebook

    Do you want to start a Ketogenic Diet with a Vegetarian twist?

    The Ketogenic Diet is a guaranteed way to lose weight fast, but what if you are a Vegetarian?

    Who says vegetarians  can't go keto?

    Now you can combine the powerful fat-burning power of the Ketogenic Diet with the super clean green benefits of a plant-centric plate.

    The number one problem for vegetarians who wish to reap the massive benefits of the Keto Diet is cooking a variety of tasty nutritious meals which provide all of the essential nutrients while still following the Keto eating principals.

    Now you can have the very best of both worlds with these simple and delicious recipes which are packed full of the essential nutrients you need.

    This Keto Vegetarian Cookbook is designed to show you exactly how to follow the Ketogenic Diet and still enjoy all the benefits of being Vegetarian.

    Take the guesswork out of cooking and save time with these low-carb, high-fat and easy to prepare Keto Diet recipes. 

    You don't need strict discipline nor to constantly worry about what to cook. It's all right here.

    If you want to burn fat, boost energy, restore your body and calm inflammation, then all you have to do is use these simple and delicious Vegetarian Keto Diet Recipes!

    Inside you will find:

    • Delicious Smoothies and Breakfasts
    • Quick and easy tasty Lunches
    • Time saving nutritious and flavoursome family Meals
    • Hunger busting tasty snacks and side dishes
    • The most Scrumptious Keto Sweets and Deserts
    • Bonus Intermittent Fasting content!

    This Keto Vegetarian Diet cookbook is also packed with expert tips, tricks, and advice for weight loss and a healthy body and mind. This unique take on the Vegetarian Keto lifestyle is a game-changer for anyone who wants to tame inflammation and achieve peak physical and mental performance.

    Don't delay another day. Start feeing better right now by scrolling to the top and buying with one click.

    Money Back Guarantee!

    LanguageEnglish
    PublisherRobert McGowan
    Release dateMar 26, 2019
    ISBN9781386122746
    Keto Diet Cookbook: The #1 Complete Vegetarian Keto Diet Cookbook: Low-Carb, High-Fat Vegetarian Recipes and Meal Plans for Beginners on the Ketogenic Diet (Ketosis Diet Vegetarian Cookbook)

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      A vegetarian cookbook that recommends keeping pork rinds as a staple?

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    Keto Diet Cookbook - Robert McGowan

    Introduction

    ––––––––

    Okay. Let me start by admitting to myself and all of you that in some ways I am LAZY! I always have been—and I suspect that I always will be. Well, perhaps, a kinder term would be efficient. I pride myself on looking at a goal and trying to find the most sensible way from Point A to B. Some may consider it a character flaw, and I’ve gotten in trouble over the years for not following direct orders—but having built better mousetraps has kept me alive for almost five decades.

    Some time ago, a good friend of mine was very successful in transforming their physique and they introduced me to Keto Vegetarian dieting. My friend David had lost over 120 lbs in under a year and his body transformation was incredible. Not only that but his whole look and energy and attitude had complexly changed so much that I almost didn’t recognize him at firsts. He was much sharper, full of confidence, vitality and positivity. I could hardly believe the change in him.

    I thought I’d better look into this. Now, I had always been chubby from birth, and my weight tended to go up and down like the tides. Early on I got into a very labor-intensive career, which helped keep the weight down however the root of the problem was my relationship with food at the time. I was a big fan of the sea-food diet and by that I mean I would see food then promptly eat it!

    So, anyway, I have tried a variety of diets over the years, as well as visiting a gym once; (nasty smelly places I thought at the time) tried running, weightlifting, thermal plastic wraps, voodoo dolls, and magic spells (just kidding). I always went back to the same starting point—I prefer to burn calories by getting something accomplished, like painting my house or mowing grass, more than doing anything I have to consciously think about like a diet.

    When I learned from my friend about the Keto Vegetarian diet, I thought I'd give it a chance. I am quite well travelled and had developed respect over the years for the diets of various cultures such as Native American, Near Eastern, and Japanese, Vietnamese, Cambodian and Thai—so I figured that I'd at least give Vegetarian Keto thing a go and I must say that so far it has been working amazingly well!

    Chapter 1:

    Part 1: Keto ins and outs

    We know what a Vegetarian is but what Is Keto?

    That’s was my first question. Having an analytical mind, I like to consider the first, most basic question in any of my little experiments. Simply put, the Ketogenic diet is based on lowering your carbs, moderate protein intake and increasing your fats. It’s a bit similar to the Atkins and other low-carb diets in that respect.

    Keto diets have been shown in multiple studies to be able to improve your health by lowering your weight. It’s been shown to be a good way to combat diabetes, cancer, epilepsy, and Alzheimer's disease. It immediately resonated with me because I have a family history of Diabetes and since I also happen live in the West of Scotland-the heat attack capital of the world-I am particularly interested in the health boosting benefits of Keto. ( see more on Keto at the end of this book)

    In broad terms you are replacing the number of carbs you burn with an increased amount of fat. Soon, the body begins to burn fat to create energy, and Ketones are manufactured, which can supply the brain and body with energy. Ketogenic diets reduce blood sugar and insulin levels, which can help with diabetes. Okay, so in my mind, it sounds like running your car on high-octane fuel, so it can get the gunk out of the valves and run more efficiently.

    Now, there are different types of Ketogenic diets.

    Standard Keto Diet (SKD): This is a low-carbohydrate, high-fat diet consisting of about seventy-five percent fat and only five percent carbohydrates.

    Cyclical Keto Diet (CKD): This diet lets you cheat with five Ketogenic days and two higher carbohydrate days.

    Targeted Keto Diet (TKD): This diet is more focused for athletes—to add more carbohydrates to burn off.

    High Protein Keto Diet: It’s like the standard Ketogenic diet, but this has more protein involved.

    Clinical studies are only available for the standard and the high-protein. The cyclical and targeted types are used most for bodybuilders and athletes, so we can scratch those two right off the list. See how easy it is being LAZY?

    The use of this diet will also benefit you by avoiding some of the unhealthy practices in the meat industry. Typical meat and dairy products are raised in large, abusive controlled environments. Using these as the major part of your diet can contribute to weight gain and an increased risk for cancer and diabetes.

    A major benefit of this is the absence of the necessity of overly taking into account your calories or track your food intake. It was really one of my problems with Weight Watchers and some of the late-night infomercials selling guides and checklists—it's just too time-consuming to spend hours reading labels in the grocery store, worrying over the different calories in a can of beans. Even the so-called diet foods in the grocer’s freezer are over-processed and generally full of heart attack-inducing salt so that they can last without spoilage until the 22nd century. In this diet, you can pretty much eat yourself until you're full and still lose weight and get healthy. EASY AND SIMPLE—and I like easy and simple!

    The Good, the Bad, and the Ugly

    Okay. Now, down to the brass tacks. Any food high in ‘fast’ or non-complex carbohydrates should be greatly reduced or totally eliminated.

    Sugary foods: Honey, Agave, Maple Syrup, Soda, fruit juices, smoothies, cake, ice cream, candy, bowls of Sugar Pops, etc.

    Grains or starches: This includes staples in most diets like pasta, rice, cereals, as well as corn and corn-based products.

    Fruit: Most fruits contain high amounts of natural sugar. The exceptions are small portions of berries like strawberries.

    Bean or legumes: Most above-ground beans can be unhealthy because of the number of carbohydrates they have.

    Root vegetables: Starchy root vegetables like potatoes and carrots are also high in carbohydrates.

    Low fat or diet products: Although marketed towards the diet conscious, they are typically high in carbs and salt.

    Unhealthy fats: Processed fats like vegetable oils and mayonnaise are unhealthy.

    Alcohol: Alcohol is high in carbohydrates and sugars.

    Diet foods: These usually have a lot of preservatives and added salt.

    Okay. I’m taking a very deep breath now. I have virtually eliminated every food I’ve consumed in the last 59 years. It is hard to imagine any meal or snack I’ve had that has not had one or a combination of the above. So, now, imagining crawling through the Sahara Desert looking for an oasis, with cautious optimism, I must move ahead.

    Under the rules of the Ketogenic diet, the following are the GOOD foods.

    Meat: Fresh meats from cattle, pigs, chicken, and turkey

    Vegan Meats: Tempeh, tofu, seitan

    Fatty fish: Salmon, trout, tuna, and mackerel

    Eggs: Regular eggs are OK but try to get pasteurized or free-range types.

    Butter and Cream: Most  brands are OK, but the higher the fat is desirable and even better if you can find grass-fed types.

    Cheese: Hard, unprocessed cheeses, like cheddar, goat, cream, blue or mozzarella.

    Fruits: Most of the vine berries are good in limited quantities.

    Nuts and Seeds: Seeds like almonds and walnuts are used for cooking or as a snack food.

    Healthy oils: Try to use oils like olive oil or coconut oil instead of corn-based oils.

    Avocados: I love Avocados. Always healthy as whole or pureed into guacamole. Get some Avocados into your daily diet.

    Low-carb veggies: Most green vegetables are good for you.

    Sweeteners: Stevia, monk fruit

    Condiments: The fresher, the better for you.

    Now, I know this book is geared toward the vegetarian Keto diet so the meat on the top of this list would be scratched out. Also, by the general standards of the Vegetarian Society, the meat of fish and fowl are to be also eliminated because they are also animals. For purely vegan diets, you can go one step further to eliminate animal-produced items, like milk, butter & cream, cheese, eggs, etc.

    General Rules

    In order to implement a vegetarian Keto diet, there are some basic, foundational rules to follow:

    Limit your carbohydrates to thirty-five grams daily.

    Remove all meat, including mammal, fowl, and fish.

    Eat a lot of green vegetables.

    Get at least seventy percent of your calories from fat.

    Eat around twenty-five percent of your diet from eggs and dairy.

    Take vitamin supplements to replace nutrients.

    Search the internet for new interesting meals to expand your diet and variety

    At the Grocery Store

    If you are like me, a lot of the ingredients in this book are as foreign to me as walking on Pluto. Giving a complete list would be lengthy and redundant, but a general starter list is useful and may save you time exploring aisles in your grocery store that certainly haven't been well-worn by YOUR shoes. I have to keep telling myself to keep it simple. So, here at least is a good starter list that will give you about 75% of the ingredients used in this book. If you pick up these ingredients and replenish them when you get low, you'll save yourself repeated trips to the store (like I had to do!)

    SPICES

    Salt – common table salt is ok, but better to use Kosher Salt. Pick up some Sea Salt while you’re there too, its recommended for some recipes. Unless otherwise specified, when I say salt in this book, I am referring to kosher salt.

    Pepper – again, common table pepper is ok, but better yet, get a pepper grinder. It should be right there. Fresh ground pepper is a little more expensive and a little more work, but much fresher pepper. Again, when I recommend pepper in a recipe, I use my pepper grinder and make mine fresh from the kernels.

    Parsley, chives, etc. – As a general rule, don't keep spices around for more than a year. They do lose their flavor. If you are really energetic, you can buy (or even grow) some of these fresh, but I am too lazy to keep a lot of fresh spices laying around, going to waste.

    COOKING OILS

    Olive Oil. My personal favorite is virgin olive oil. It’s useful for cooking at lower temperatures, but also as a dressing for salads. Don’t cook above 400° F, or it will burn out the healthy components of the oil.

    Avocado oil possesses a property that enables it to withstand boiling even up to very high temperatures, which makes it ideal in frying as well as baking.

    Coconut oil has an abundance of healthy fatty acids. It cooks at up to 350° F (similar to butter), so it is sort of in between the range of the olive oil and avocado oil.

    VEGETABLE AISLE

    Cauliflower is the great key to the Keto diet. Even if you don't like cauliflower as you've had it in the past, the Keto diet transforms it into a miracle of nature. You will need it for meals, salads, even the base for bread. Preferably, you get them fresh, but I also

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