Low Carb Keto Ridged Gourd Sautee

Low-Carb Stir-fried Ridgedgourd

Ridged Gourd also known as Torai belongs to same family as bottle gourd and bitter gourd. Its one of the healthy vegetable and perfect for them who following Keto diet. In the stirfrying little more oil gives that additional fat requirements for the Keto. Those who don’t want additional fat stick to less oil. I prefer using mustard oil rather than refined soybean oil or any other vegetable oil. Else use extra light olive oil.

Ridgegourd has 90% water content and hence good for summer season. It has numerous health benefits like other gourd family members.

Torai

This is a simple preparation with common spices.

Low Carb Keto Ridged Gourd Sautee

This is an easy to cook recipe which is healthy and also a perfect food for Keto diet.
Prep Time5 mins
Cook Time10 mins
Total Time15 mins
Course: Keto Recipe, Main Dish, Sabzi & Curry
Cuisine: Indian
Servings: 2 People
Author: daintykitchen

Ingredients

  • 3 Tbsp Mustard Oil Or olive oil or any refined oil
  • 250 Gm Ridge gourd
  • 1 Onion Sliced
  • 1 Tomato Diced
  • 2 Tbsp Coriander Powder
  • 1 Tbsp Red Chilli Powder
  • 1/2 Tsp Turmeric powder
  • 2 Green Chili
  • 1 Tsp Cumin seeds
  • 2 Tbsp Coriander leaves
  • 1 Tsp • Salt as per taste

Instructions

  • Slice the Ridgegourd after peeling the skin.
    Torai
  • Heat oil in a pan. Add cumin seeds, let it crackle. Add green chillies, crushed garlic, saute for a minute. Add sliced onions and saute.
  • Once onion becomes translucent, add tomatoes and Ridgegourd. Add salt and mix well.
  • Saute for 2 minutes on high flame with continuous stirring. Add all spices and mix well.
  • Cover with a lid and Saute on medium to low flame till Ridgegourd is cooked soft
  • Add chopped coriander leaves and a pinch of garam masala.

Notes

  • If using mustard oil wait till oil is smokey hot and releases pungent smell.
  • Turn off gas and wait for a minute to reduce the temperature of oil slightly else when you add cumin seeds they will turn brown.
Happy cooking friends.
 

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Low Carb Asian Stir Fried Vegetables

Low Carb Asian Stir Fried Vegetables

This is one of the keto recipe which is low carb. Stir fried is always better than boiling vegetables because it helps to release anti oxidants effectively. I have taken few colourful vegetables which are best for keto diet. These vegetables are full of nutritions, vitamins & minerals. This is perfect for keto diet because of low carb and fat as its stir fried.

I have used broccoli, cauliflower, green beans, red bell pepper, yellow bell pepper, red cabbage, cherry tomatoes, green chillies, garlic.

These are sauted with salt, soy sauce and vinegar.

Soy sauce contains 1g per 1tbsp and hence it’s ok to consume this in moderation while following keto diet. Again when we stir fry vegetable they consume little more oil for complete cooking. But while stir frying its important to add the vegetables which takes longer time to get cooked than other vegetables. So in this vegetables stir fry, first broccoli and cauliflower and beans sauteed. once they are fried and half cooked, i have added cabbage and peppers as they takes less time to cook. This divine looking dish comes out as so yummy and delicious with minimal spices.

It looks so colourful and tempting. Using olive oil keeps the nutrition intact than regular vegetable oil.

You can add other low carb vegetables like cabbage, mushrooms, asparagus to the dish.

Low Carb Asian Stir Fried Vegetables

Stir fried vegetables are best option for keto diet. All low carb veggies are sauted in salt and pepper. Soy sauce and vinegar used in moderation. This delicious recipe is full of nutrition and low in carb.
Prep Time5 mins
Cook Time8 mins
Total Time13 mins
Course: Keto Recipe
Cuisine: Asian
Servings: 2 People
Author: daintykitchen

Ingredients

  • 1 cup Broccoli 10 Florets
  • 1 cup Cauliflower 10 florets
  • 10 Green Beans Cut into halves
  • 1/2 Red Bell Pepper Diced
  • 1/4 Yellow Bell Pepper
  • 5 Cherry Tomatoes Cut into halves
  • 1 cup Red Cabbage Shredded finely
  • 8 Garlic pods crushed
  • 1/4 tsp salt
  • 1/2 tbsp white vinegar
  • 1/2 tsp Soy Sauce
  • 1/4 tsp Black pepper freshly crushed

Instructions

  • Wash and clean all vegetables. Cut them into required sizes.
  • Heat 4 tbsp oil in a pan. Add cauliflower, broccoli, grean beans and saute. add a pinch of salt. Saute for 4 - 5 minutes till they are cooked and soft but with a bite.
  • Add the peppers, red cabbage, tomatoes, garlic and onion. Give it a stir for another 2 - 3 minutes. If required sprinkle 1 tsp oil from sides. Add rest salt. mix well. Add soy sauce and vinegar and saute for a minute.
  • Turn off the heat. Serve hot.

Notes

Try this simple and delicious recipe and share your feedback.

Happy Cooking Friends

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Keto Buttery Garlic Sauteed Spinach

Keto Buttery Garlic Spinach

This Keto Spinach recipe is super easy, healthy and will help you loose some extra weight also. It has butter (fat) and spinach leaves. Spinach leaves are zero in carb and high in fiber. I love these spinach or palak in any form or any course. I do try to incorporate this super healthy leafy vegetable in my diet in every possible way.

And as we all know spinach is one of the best vegetable for keto diet. You all can guess the main ingredients from the name of the dish. It has all nutrition from spinach greens and garlic and at the same time it has fat from butter which are recommended for keto. This is so yummy and it din’t take me more than 8 – 10 minutes for whole preparation. So if you are feeling lazy but still have to follow the diet this is the best recipe.

Also as I have mentioned in my earlier post, don’t over cook the spinach. Spinach or any leafy vegetables are high water content and that’s how they release lot of water while cooking. So it is advisable to wash and dry it before using to avoid over-cooking in this recipe.

Read my other spinach recipes here.

Other Keto Spinach Recipes:

Lets make this super easy keto spinach recipe.

Keto Buttery Garlic Sauteed Spinach

This is a simple sauteed spinach recipe which is easy to cook and a comfort food.
Prep Time3 mins
Cook Time5 mins
Total Time8 mins
Course: Leafy Special, Main Dish, Side Dish, Weightloss Recipe
Cuisine: American, Indian, Italian
Servings: 2 People
Author: daintykitchen

Ingredients

  • 1 tbsp Butter
  • 1 tbsp garlic Finely chopped
  • 1 cup Spinach Chopped
  • 1 Green Chili Finely chopped
  • 1/4 tsp • Salt as per taste

Instructions

  • Heat 1 tbsp butter in a pan. Once butter melts, add chopped garlic and saute for a minute.
  • Add chopped spinach leaves. add pinch of salt. Saute for 2 - 3 minutes on medium flame.
  • Spinach will release some water. Saute till all liquid evaporates. Turn off the gas and serve hot with soup or any meal as side dish or even as main dish.

Notes

Wash and dry the spinach leaves well before you start cooking.
Happy Cooking Friends. 🙂
 
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Top 10 Keto Vegetables

Today’s hot topic is keto diet or ketogenic diet. Every place you will get good resource about keto process and the food for this process. Ketogenic diet in brief is a diet which consists of low carbohydrate and high fat (LCHF). The science behind this is our body uses glucose as a source of energy. So how we gain weight with that?

One, Glucose restores water for its storage and hence water retention occurs and we gain weight.

Second, The fat we eat doesn’t get utilised and hence adds to weight gain.

Now what will happen if you will stop intake of carbohydrate and fat both? Of course you will increase more fiber and protein in your diet. But since the body will not get enough energy source, it will start utilizing your muscle cells to create that energy source. In this process you might lose weight but at a cost of muscle loss.

Luckily our body is that adaptable and it has many back up plans to survive in adverse situation. And one of them is Ketosis. This is a automated mechanism where in absence of carbohydrate and glucose body will try to break the fat cells in liver and produce ketones which are used as energy source by body and brain. Brain can not use direct fat cells and requires fast moving energy cells for functioning. That’s why the fat cell breaks down to energy cells known as ketones. So in this diet you have to minimize your carb portion to 5% of your daily intake, moderately protein (20%) intake and maximize the fat intake (70%). Again fat does not include trans-fat. This 5% of carb can be customized to maximum of 50gm carb depending your body type and activity level.

Also Read What is Keto Diet?

Friends lets be very clear before starting this diet as this is a kind of strict diet where you can not  go on and off with this diet else you might get some serious negative effect and ultimately instead of shredding extra pounds you might get some more extra and gain weight. There are vegetables and fruits which are high on carbohydrate and hence needs to be avoided in the process. Try to avoid under ground vegetables as they are rich in carb.  The best pick for keto diet is high in nutrition and low in carb. To choose its bit easier as they are dark, leafy and above ground vegetables but again check the nutrition value before starting your diet.

Top 10 Low Carb Vegetables:

1. Broccoli

If you want to rate broccoli on nutrition fact this is a five star food. While low in calorie, its rich in vitamins and minerals. Its rich in fibre and contains vitamin B1, B2, B3, B6, iron, magnesium, potassium, zinc. Its a good source of vitamin K, vitamin C, folic acid. It has only 4g carb per 1 cup.

2. Cauliflower

Cauliflower is a great keto food with low carb. This is also a nutritious vegetable and full in vitamins and minerals. It has many properties similar to broccolli as they belong to same family. It has vitamin C, vitamin K, vitamin B6, riboflavin, thiamin, pottasium, fibre, magnesium, folate manganese. Cauliflower contains only 2g of carbohydrate per serving of 100g.

3. Cabbage

Cabbage is a super healthy vegetable full of nutrients. Its a low calorie veggie with high dietary fiber. It has vitamin K 63% and vitamin C 65%, folate 13%. It has only 4g carb per serving of 100g. This is also a low fat food but still considered as good food for keto diet because of other nutrition values.

Recipe: Cabbage Fry, Cabbage Soup

4. Zucchini

Its high source of anti-oxidants, vitamin C, vitamin B, potassium, protein and fiber. Its low in calorie and carbohydrates. It has high water content and rich in fibre and hence great for weightloss. It has only 2g carb per 100g of serving.

5. Bell Peppers

These are available in different colors and versatile vegetables can be added to any dish. The color comes from the carotenoid stored in it’s flesh. They have a distinct flavor and taste. They are extremely nutritious. As they are low calorie veggies are recommended for keto diet. It has 4g carb per serving of 100 gm.

6. Lettuce

Lettuce is one of the low carb vegetable with 4g carb per 100g out of which 2 g is dietary carb.

Its high in several vitamins and minerals. Its rich in vitamin A, C, K & folate.

7. Cucumbers

Cucumbers are very refreshing. They are used in salads, dips etc. they are considered best in summer season to beat the heat and keep you hydrated for long.

It has high water content and that’s why keeps you full for long. Its one of the low carb vegetable as contains only 1 g digestible carb.

8. Mushrooms

Mushroom are also above ground vegetables which are low carb. It has only 2g carb per serving of 100g. Mushrooms provide you with lean protein since they contain no cholesterol and no fat. Its full with protein and fiber and anti oxidant properties along with anti inflammatory. This is helpful in protecting body from many diseases as it contains high amount of amino acids who work as anti-oxidants.

9. Spinach

A versatile leafy vegetable used in many form of cooking name it soup, sauteed form, as a curry base and many form. This is a leafy vegetable which is powerhouse of vitamins, minerals, protein, fiber and other nutrients. This is one of the best best food for weight-loss and diabetic people. Its calcium is beneficial for our bone health. Its low in calorie and low in carbohydrate and good option for keto diet. It has only 2 g dietary carb per serving of 100g.

Try tasty and healthy Soupy Spinach, Spinach Lentils Soup, Fenugreek Spinach Kadhi, Sauteed Garlic Spinach etc.

10. Green Beans

Green beans are high in fiber and many other vitamins like vitamin A, C, K, B6, Folate and many minrealslike calcium, iron, magnesium, copper etc.

They also contain high amount of antioxidants and is one super food for bone and overall health. It has only 4g dietary carb per 100g.

 

 

 

There are many more vegetables who are low in carb. Again another aspect to consider in choosing food for keto diet is that low carb vegetables can also be low in fat. So they can be combined with other fatty food. E.g if you are non vegetarian then you can opt for meat, fish, poultry for fat along with low carb veggies to get a balanced diet. Or if you are complete vegetarian then also you can choose other fat sources like hard cheese, butter, olive oil, nuts and seeds to get equal fat portion in your keto meal. So choose wisely and plan a menu so that you wont get bored with similar food everyday.

Keep yourself motivated. My suggestion which I even do. Keep a weighing machine at home. You can check weekly basis to check weight-loss so that you can feel happy and motivated as well. I used to check on daily morning before having my breakfast. Even a loss of 200gm to some days 500gm motivated me a lot. Hope this will motivate you as well.

Thanks for your patience. Please feel free to add valuable suggestion related to this.

Eat Healthy. Stay Healthy.

 

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What is Keto Diet?

Keto Diet

Keto diet, short term for ketogenic diet is the most searched topic in recent time. Its popularity is increasing very fast as it helps in quick weight-loss and provides more energy. Keto diet is simple in concept. Our body needs source of energy which normally comes from carbohydrates. When we eat carbohydrate our body produces glucose and insulin. Glucose is easiest form to break down and used as energy source. So our body don’t get chance to use the fat we consume and it gets stored.

If we are dieting with starvation then in absence of glycogen (glucose) our body starts breaking down the muscles to meet the energy requirement by body and mind. But our body has another system to stop losing excess muscle. This system is known as ketosis.

Are all calories Created Equal?

I have come across a great piece of article on Keto Diet on HVMN.

Read full article here:Do Calories Matter in Keto Diet?

The article says:

The first law of thermodynamics (or the law of conservation of energy) states that energy cannot be created or destroyed. When applied to weight control, this law translates to the basic formula:

weight gain = energy (calories) in – energy (calories) out

This traditional viewpoint argues that the food eaten is unimportant–a calorie is a calorie. To lose weight, create a calorie deficit by either eating less or burning more. To gain weight, increase calorie intake.

The opposing viewpoint maintains that calories still count, but the type of food consumed has a trickle-down effect on the amount of energy expended, and what foods the body craves. It takes way more energy to process and store protein than it does carbohydrate or fatthis is called the thermic effect of food. Essentially, one burns more energy dieting protein because it requires more energy for the body to process. In one study, twice as much energy was expended after meals on a high-protein diet versus a high carbohydrate, low-fat diet.

Another study compared the effects of three diets differing in macronutrient (carb, fat, protein) composition on energy expenditure during weight loss maintenance. Weight loss causes resting energy expenditure (metabolic rate) to go down, which predisposes to weight regain. Results of the study showed that the very low-carb (and high protein) diet had the least effect on reducing resting energy expenditure following weight loss.”

The article also explained how calorie is used by our body resulting weight loss: 60% from resting metabolic rate, 32% physical activity, 8% thermic effect of food.

What is Ketosis?

So the concept is to eliminate the current source of energy (carbohydrate) from our diet and increase fat and protein portion. In this process when body will not get glucose to use as energy it will act on the stored fat. Then the fat will get converted to energy source. This state is known as ketosis. When body will not get enough carbohydrate and glucose it will naturally induced to ketosis. Ketosis is a natural process where fat breaks down into ketones in lever. These ketones are infact used as source of energy by our body and mind.  Ketones can fuel up to 75% of brains fuel requirement. It boosts brain’s function and helps preventive neurodegenerative diseases.

This diet is one of the best options for weight-loss as it increases the metabolic rate.  This is also known as Low Carb High Fat (LCHF) diet which based on starvation on carbohydrates. However you are allowed to take 20 – 50 gms of carbohydrate in a day which is 5% of your diet. The food intake will be fat 70%, protein 25% and carb 5%. But you can customise to some extent depending what works well on body. Keto diet is more like a life style than a diet where you develop eating healthy food and eliminate all unhealthy food. Body takes 3 -4 days to enter into the state of ketosis as it will first utilise the stored carbohydrate to convert into energy and then starving on carb it will induce production of ketones.

What foods to avoid in Keto Diet?

Grains – Wheat, Rice, Corn, Cereals

Sugar and any sugar substitute like Honey, Maple syrup

High Carb veggies – Specially underground vegetables which are full of carb and starch like Potatoes, Yam etc

High Carb Fruits – Banana, Oranges, Apple etc

What should you eat in Keto Diet?

Meat & Poultry – Chicken, Fish, Beef, Eggs

Low Carb Vegetables – Green leafy & above ground vegetables like spinach, kale, broccoli, cauliflower, brinjal etc

High Fat Dairy Products – Cheese, Full Fat Cream, Butter

Moderate Proteins – Nuts and seeds – Walnuts, sunflower seeds, Almonds

Low Carb Fruits – Raspberries, Blueberries, Strawberries, Avocados

Other fats – Saturated and monounsaturated fats like Olive oil, coconut oil etc.

Keto Diet

Fat – 70%

Fats are essential in ketogenic diet. The fat intake should be at least 70%. So understand which fat is beneficial and which are not.

Types of Fat:  There are two types of fats, i.e. Saturated and Unsaturated Fats. Unsaturated fats are good fats. It consists of polyunsaturated fatty acid & monounsaturated fats. The unsaturated fats are better than that of the saturated fats in normal diet. Polyunsaturated fats have omega 3 fatty acid which is helpful for human body and mind. The monounsaturated fats are typically liquid at room temperature. These are good fats which are source of antioxidant and vitamin E. Saturated fats are bad fat in normal diet but are highly recommended in keto diet. Strictly avoid trans fats. Out of all these fat category, Saturated and monounsaturated fats are more stable and best option in ketogenic diet.

Fat for Keto

Saturated Fat – Butter, Lard, Meat, Poultry, Coconut products, Full fat dairy foods,

Monounsaturated Fat – Olives, Avocados, Hazelnuts, Almonds, Brazil Nuts, Cashews, Sesame seeds, Pumpkin Seeds, Olive oil, Canola Oil, Peanut Oil, peanut butter, Walnuts

Polyunsaturated Fat – fish oil, soybean oil, fish oil, Nuts and seeds

Trans Fat – Fried food, sweets, desserts, packaged snacking items.

Protein – 25%

Protein has to be taken in moderation else it will increase production of glucose and decrease ketone production. For natural ketosis, avoid high protein intake and restrict to limited quantity.

Some sources of protein in keto diet are fish, shell fish, whole eggs, beef, pork, poultry, lamb, turkey, chicken breast, chicken thigh, almond butter.

Vegetarian Food Option for Keto Diet

If you are vegetarian, then nuts and seeds are best source of protein and fat. The best options which are protein and fat rich are:

Protein & Fat sources for vegetarian keto diet
Nuts & seeds (1 oz) Protein (g) Fat (g) Carb (g)
Almonds 6 15 2
Pumpkin Seed 10 6 3
Almond Flour 6 14 3
Walnuts 4 18 2
Flax Seeds 5 12 1
Chia Seeds 4 9 1
Macadamia Nuts 2 21 2
Unsweetened Coconut 2 18 2
Hazelnut 4 17 2
Cashews 5 12 7
Pistachio Nuts 6 13 5
Pecan 3 20 1
Fat from Oils
Per 1 oz Protein (g) Fat (g) Carb (g)
Olive Oil 0 28 0
Avocado Oil 0 28 0
Coconut Oil 0 28 0
Red Palm Oil 0 28 0
Black Olives 0 3 1
Green Olives 0 4 0
Avocado 1 4 0
Flax Seed Oil 0 28 0
Cocoa Butter 0 28 0

The low carb vegetables for keto diet are:

Green Beans, Asparagus, Spinach, Kale, Pumpkin, Eggplant, Celery Stalk, Cucumber, Kale, Cauliflower, Red Cabbage, White Cabbage, Lettuce, Tomatoes, Green Peppers, Red Peppers, Broccoli, White onion, Garlic.

Also read Top 10 Vegetables for Keto Diet.

Benefits of Keto diet:
  • Keto diet increases metabolism and hence helps in rapid weight-loss.
  • This is especially helpful in treating epilepsy as it research has shown this diet helps in reducing seizures.
  • It helps in treating many mental diseases like Alzheimer’s & Parkinson’s disease etc.
  • It’s helpful in controlling insulin level and helpful in type II diabetes.

Disadvantage:

  • Keto diet is ideal for a brief duration and not for long run. Else you might lose muscles instead of weight.
  • Strictly adhere to the diet plan. Otherwise switching on and off will confuse our body and system and this will add to weight-gain.

 

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