keto to gold - wishofnature.com€¦ · otherwise this kind of eating habit is older than we...
TRANSCRIPT
- @ketomidas -
Keto to Gold
An ultimate guide to a healthy you
TABLE OF CONTENTS
Intro
How ketosis help you?
First steps to succeed
Tricks and tips
Recipes
1
2
3
4
INTRO
In this book you will get some basic ideas how
to start your Keto-journey and to keep going
until you achieve your goal and being
unstoppable.
Consequently this diet changes your life
better, so you want to make it persistent.
In this case to follow the right steps are
necessary, but you have to enjoy it as well.
Also find out what works for you better and
make it interesting, be creative with the
meals.
2
About the
Author
Virginia Ticia Molnar
Yoga teacher ,blogger and nutrition consultant
@ketomidas
Life is an adventure and good to play it well. I have been through many things , lived in 3 countries. However I was always enthusiastic about health and food. I have started to cook when our mom left us. I was going to Health Science University to be a public health inspector. I went to work abroad to help out my family after my graduation without working in my profession. I have become a kitchen manager in London after 1,5 years. That is where my passion about food started to grow. Afterwards I have done my nutritionist course. I was trying out 5 different diets until I have found the gold, Keto.
How ketosis helps you?
Leads you through the basics to see why is keto a good
choice.
CHAPTER ONE
What is ketosis?
The secrets are revealed.
This is a ketone fueled metabolism what our ancestors
used to have. Basically ketones are those molecules which are
made from fat in your body meanwhile there is no enough
insulin in your body. Hence you burn much more efficiently
energy, like log on the fire.
Just imagine you get longer time without craving sugary
food. It gives a break for that rollercoaster what made your
body weak or even sick. Inflammations are triggered by sugar in
your boy, thus you can have food allergy easily. But when you
are on ketosis, the energy level is stable, feel healthy and no
sleep problems. You become balanced.
Otherwise this kind of eating habit is older than we thought. In
fact more than for 2.5 million years our ancestors were eating
this way until the time the agriculture turned up, around
10.000 years ago.
Therefore it was the secret of them to survive for longer
time without food. Nowadays we do not have the urge to fast
because food is available whole year around. However the
ketosis helps you to stay alert, energetic. You feel efficient for
longer time. It improves your endurance. If you are an athlete,
trainer or just want to loose weight, it is a great way to help
your way to the gold.
Overfeeding is the essence of accelerated
aging; metabolic efficiency is the essence of
longevity.”
Mark Sisson
“
The best thing about ketosis is that you do not have hunger and either feel weak for at least 6-8 hours. Certainly it is necessary to switch your metabolism firstly to get this benefit as well. Moreover when you eat less, you decrease the risk of cancer, heart problems , diabetes and many illness what comes from inflammation.
CHAPTER TWO
FIRST STEPS TO
SUCCEED
CLEAN YOUR CUPBOARD AND FRIDGE FROM CARBS LIKE
• Bread, Pasta, Flour, Grains
• Legumes, Root Vegetables
• Alcohol, Sweet Beverages, Smoothies
• Milk , Processed Cheese And Spreads
• Vegetable Oils (Sunflower, Soya, Corn, Canola)
• Cookies And Sweets
REPLACE ALL THESE FOODS WITH NUTRIENT RICH ONES LIKE
• Healthy fats from olive & coconut oil, butter,
lard, avocado
• Leafy greens and cruciferous vegetables
• Add Greek yoghurt, cream, avocado to your
smoothie
• Swap your grains for vegetables, like lettuce
leaves instead of bread, zucchini noodles and
cauliflower rice.
• Snack some dark chocolate ( 85-90 %), hard
boiled eggs, olives, sardines , nuts or fresh
berries
• Drink mineral water to get all the electrolytes
Skip your breakfast earns you a gold star on the way to ketosis.
It is challenging, but helps you a lot. We do it 2-3
times weekly. However you should do after your
third day to make sure not to fall into a trap and
grab some sugary food.
CHAPTER THREE
TRICKS & TIPS
Look at this diet as a new eating philosophy and enjoy
it.
Focus on the right food choices and notice that if you
are not hungry, you do not have to eat.
Eat lots of nutritious low-carb, high fat food as you
want, feel free to skip and delay meals.
Enjoy local foods, instead of supermarkets.
Eating fat do not make you fat, but help you to burn
the stored fat.
The best strategy to not over consume carbs is to keep
it below 50 gram per meal and for whole day, too.
Sleep enough, but try to go to bed in normal time,
because lights trigger insulin level so you feel hungry.
Exercise gently, and frequently (3/week) with lower
heart rate than 150.
Jogging, walking, swimming, hiking, yoga, weight
lifting are great exercises to stay in aerob fat
burning.
Occasionally you can sprint, that strengthen this
metabolism and you as well.
CHAPTER FOUR
RECIPES
“NOATMEAL” PORRIDGE
Back in our sweet times, we used to eat every
morning porridge with peanutbutter or chiaseed and
topped with any fruitjam. That was a sugar shock for
our brain and body, after 2 hours we were hungry again.
I am so happy to find and share with you this keto
recipe for breakfast idea (instead of oats). Though with
some twist it is a good to go meal. It keeps you full for
4-6 hours.
6 Tbsp Of Nut Or Seeds Flour
Half Cup Of Nutmilk Or 3 Quarter Of Coconut Milk
2 Tbsp Flaxs Or Sesamseed Meal,
2tbsp Coconut Or Almond Flour
1tbsp Chia Seed (Optional)
Chopped Dark Chocolate Or Few Fresh Berries
BREAKFAST
GREEK YOGHURT FREESTYLE
This one was created by my love, Dawid. He used to prepare it every evening for breakfast before work. It was a creamy and rich. Certainly it can be different variety of these ingredients like,
Greek Yogurt (10% Fat) – This Is Always The Base,
3 Tbsp
In Addition
2tbsp Peanut/Almond/Sesamseed Butter
1 Tbsp Dark Chocholate (Chopped)/Coconut Flakes
1 Tbsp Kiwi, Berries, Sugarfree Jam
CHEESY GREEN OMLETTE
1 Tbsp Butter Through Into The Pan (Quickly Gets
Burn, Do On Medium Or Slow Flame)
Smoked Bacon And Salami (As Much You Like, 3-5
Slices To Get More Fat )
5 Eggs (Whisked With Fork Gently With A Splash Of
Cream)
100g Cream Cheese (Add It After The Egg)
3 Handful Chopped Or 5 Frozen Cubes Of Spinach
Tip! You can switch some ingredients to make it your style, but choose well proportion of veggies like mushroom, zucchini, turnip, onion, tomatoes, kale
MIX AND MATCH CHOCO PANCAKES
4 Eggs
4 Tbsp Almond Flour
1 Tbsp Hollandaise Cocoa Powder
1 Tbsp Stevia Sweetener
Dash Of Cinamon
Butter To Fry On
Tip Add some fresh berries, kiwi on a top and unsweetened whipped cream
4 Slices Of Prosciutto
4 Tbsp Goat Cream Cheese
1 Tbsp Chopped Chives
4 Leaves Of Romain Lettuce
2 Piece Of Mushroom
Green Pesto (Homemade)
1-2 Tomatoes
STUFFED PROSCIUTTO Roll into the day with these creamy goat cheese with chives wrapped in prosciutto coat on a romaine boat.
EGG SALAD WITH ALMOND MUFFIN
In the weekend you can plan more time for preparing
your breakfast, but you can do this on the previous
evening as well on weekdays.
5 Boiled Eggs
Homemade Mayonnaise ( 1tbsp Mustard, 1 Egg, 200g
Sour Cream, 1 Tbsp Avocado/MCT Oil, Salt&pepper)
1 Tsp Turmeric
½ Tsp Harissa Paprika
1 Tsp Chopped Fresh Parsley
EGG MUFFIN
1 Egg
3 Tbsp Almond Flour
1 Tbsp Water
½ Tsp Baking Powder
Green Herbs
• Mixed them all in a mug, put it into the microwave for 90 seconds
and flip it out. Wait for few minutes to cool down, meanwhile you
can prepare pan with butter to toast the muffin halves later on.
Afterwards you cut in half, toasted and melted cheese on it, ready to
serve with the fresh egg salad.
MAIN MEALS
BAKED CHICKEN ON TOMATO BED
Any dish for baking is suitable, but I prefer to use the
Jena bowl with a lid, because it keeps the flavors in well.
Warm up the oven for 180 degrees, meanwhile prepare
the dish.
Add first the butter, cut into more cubes and share it
even, through in the tomatoes and spinach as well. Lay
the spiced chicken breast on the tomatoes and spinach.
Put the lid on and place it to the hot oven. After 30
minutes take off the lid, add the grated cheese and bake
it for another 15-20 minutes (do a knife probe to check
the chicken if it’s done). Enjoy it on it’s own or with
cauliflower rice.
500 Gram Chicken Breast Cut In 4 Bigger Half
13 Tbsp Butter To Share On The Base Of Dish
2 Bigger Tomatoes Cut In Quarters
3-5 Handful Spinach
Province Herbs Mix
Grated Hard Cheese On The Top
FISH WITH DILL & PURPLE CABBAGE
The best choice is to have any sea fish., whichever you like
better. Simply add the butter to the dish, halved brussel
sprout, chopped olives, spring onion and beetroot.
Turn the oven on, let it to warm up to 200 degrees. Place
the bowl with a lid or baking tray with a foil on the top.
Bake it for 20 minutes, remove the cover and add the
grated cheese, bake until it starts to get brownish
(10-15 minutes more).
500 Gram White Sea Fish
3 Tbsp Butter
Mustard And Dill To Marinate The Fish
Half Cup Of Chopped Olives
2-3 Spring Onion
2 Head Of Beetroot (Cooked)
KETO SANDWICH
There are days, when you have less time to
prepare, then this sandwich is going to be handy.
You can have some left-over meat or crispy bacon.
When you choose the salad leaves, make sure they are
big enough to handle the fillings. Also do not separate
one by one, 2-3 layers can stay together to make a more
stable sandwich “bun”.
Tip!
You can change the cream cheese to pesto or any
hard cheese and add some extra veggies like
cucumber or tomato slices. You can become creative
here easily, just keep in my the ratio.
Iceberg Lettuce ( 4- 6 Slices)
Cream Cheese To Spread
Shredded Purple Cabbage
Pork Loins, Crispy Bacon Or Chicken
Breast
ITALIAN STYLE TUNA SALAD
This is a light summer meal which we even like to take
with us to the beach , in Kryspinów . We always had a
great time there, the sunsets and a lovely terrace
restaurant with keto-friendly cold beetroot cream soup
with eggs and bacon crisps.
These ingredients are easy to find for a low budget.
Firstly take a half head of iceberg lettuce and
chop it to bigger chunks. It helps to get more
sauce on your bites.
250 Gram Tuna
3 Fresh Santorini Tomatoes Chopped To Cubes
150 Gram Mozzarella
1 Avocado Sliced
Olive Oil
Apple Vinegar
Fresh Lemon
Basil
MEATBALLS WITH GRILLED VEGGIES
Easily you can make this in any season because it
does not require a grill. A wok is enough to fry it
well to get a crispy crust.
You can add smoke liquid as well if you like that
aroma.
Pork And Beef Minced Meat
Mustard Marinate With Pepper, Cumin, Garlic
– Fry Separately In Coconut Oil
Zucchini, Mushroom, Olives, Onion, Tomatoes
– Fry Them All On The Butter Well
Stick them on a kabob skewers
Serve it with a side salad and home made
mayonnaise (recipe on the next page)
HOMEMADE GOLD MAYO
200 Ml Sour Cream
1 Large Pasteurized Egg
1 Tbsp Mustard
1 Tbsp Lemonjuice
1 Tsp Black Pepper
1 Tsp Seasalt
1 Tbsp Sweetener (Erythritol Or Stevia)
PORK LOINS IN VEGGIE STEW
I always like cauliflowers, but since I have
discovered it can be served many way, but my
favorite is in veggie stew. The smaller chunks/
almost rice size are get soften and give a grate
gravy for the meal.
Half Cauliflower Chopped
3-4 Roman Tomatoes
6-8 Crimini Mushroom
4 Tbsp Sour Cream
2 Heads Of Onion
12 Pork Loins Grilled In The Oven
Marinated In Provence Green Herbs, Pepper
And Olive Oil
Serve with yellow zucchini spaghetti what you
easily can cut your own , but you can do it with a
machine …… as well
PURPLE SALAD
I have made this salad on a warm first autumn
days. We still could sit outside and grill.
One of my friend really loved this one especially, so I
gave her a bunch of it. It is catchy indeed.
2 Cooked Beetroot Chopped
Quarter Of Shredded Purple Cabbage
Half Cucumber Sliced Into Cubes
150-200 Gram Small Gouda Cheese Chunks
3 Tbsp Sour Cream
Olive Oil
Apple Vinegar
FISH ON LEMON BED
It is a light dinner which can be made quickly. Delicate
buttery taste with lemon twist.
150 Gram Butter
500 Gram/ 4 Slices White Fish Fillet
1 Lemon Slices On The Top Of The Fish
1, 5 Tbsp Cream
Sprinkle parmesan cheese and cauliflower rice at
the serving
CHICKEN COLOURFULLY
This meal was just an idea to put all the veggies what I
have found at home, as I felt it will taste good. The
result was heart warming, boyfriend love it to eat
often. Also he says chicken is good with everything, so
I thought he must like this one too. I like to cook
intuitively which gives more authenticity to the meal.
Try to cook with different varieties than I will list
below.
500 Gram Chopped To Small Cubes Chicken
Thighs Fillet
2 Santorini Tomato Chunks
5 Crimini Mushroom Slices
Half Head Of Cabbage, Shredded
200 Gram Brussels Sprouts/Cut In Half
6 Slices of Sundried Tomatoes /Chopped
150 Ml Sour Cream
Grated Gouda Cheese At Serving
KETO QUICHE TARTLETS
I was going to make egg quiche with my new tartlet
baking tray shapes, but I only had one egg. However I
improvised and made it anyway with a correct ratio as
it was in the original recipe. Cheese was melted and
added two slices of bacon in the end of the baking.
48 Gram Almond Flour
32 Gram Melted Butter
1 Egg
Provence Green Herbs
Baked it for 20 minutes and additionally for few
minutes. Put it already on the plate to melt the
cheese in the oven.
Side salad on the next page
Serve with a side of salad
Quarter of cabbage and Tricolor lettuce sliced
Chopped radish (4 pieces)
20 g leek sliced
4 spoons of yogurt
DESSERTS
Even if you are on keto diet, you can enjoy certain
treats, like mug cake, frozen choco cookies...etc. I have
made my first keto cheesecake at Eastern for my
boyfriend’s grandfather birthday. It was chocolaty,
creamy and topped up with plenty of different kind of
berries.
For The Filling
200 Gram Cream Cheese
3 Tbsp Sour Cream
200 Gram Cashew
3 Tbsp Stevia Sweetener
5 Tbsp Unsweetened Cocoa Powder
1 Egg
Mix the almond flour and flax meal, afterwards
put the melted butter to mix it well. Add the fine
chopped pecans and share it on the base of the
baking tray.
Make the cashew creamy with a food blender.
Mix together with the egg and diary ingredients
and slowly add the cocoa and sweetener to the
mass.
Layer it on the crust and bake it for 25 minutes
on 180 degrees.
For The Base:
150 Gram Almond Flour
5-6 Pieces Pecans
4 Tbsp Melted Butter
1 Tbsp Flax meal
FROZEN CHOCO BITES
It is simple and rich, great with coffee and even ideal
for snacking.
3 tbsp melted butter
7 tbsp peanut butter
3 tbsp coconut flakes
1 tbsp Stewia sweetener or erythritol
100 g 85 % dark chocolate
Melt the butter and the dark chocolate, but add
two spoons of water to them. Afterwards they are
melted and the water is gone, just put the rest of
the ingredients to the bowl and mix it well. You can
chop some more nuts to it. Share it to 6 silicon
muffin cups and place them to the freezer for 15
minutes. It is a great treat for you morning coffee to
kick your morning well.
HOT CHOCOLATE
I love to make it in the colder seasons, it warms up our
heart surely. Once I have not had enough chocolate so I
improvised this version, which is our favorite since then.
100 ml cream
100 ml water
50 gram chocolate
3 tbsp unsweetened cocoa powder
1 tbsp peanutbutter
1 tbsp erythritol
1 tbsp butter
Hint of orange peel
Cook them together until gets smooth. Good to mix it
frequently, that helps to thicken it.
Ready to slow down, burn fat
Follow us on @ketomidas to get more tips,
recipes and motivation to make this happen.
Also if you need a step-by-step guide and assist
you meanwhile this journey just contact us.
We make a consultation first what you need.
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