Lee Ward: Making a Path to Success in the Keto Lifestyle Diet

One reader requested information about the keto diet. This sent me to the internet to investigate.

The low-carb, high-protein diet helped the reader lose more than 30 pounds, but despite its success, it had persistent questions.

Healthy foods for the keto diet include seafood, including prawns and crab; low-carb vegetables, such as kale, broccoli and cauliflower, zucchini and spaghetti squash; cheese; ous; meat and poultry; olive oil, nuts and seeds; berries and cocoa powder and dark chocolate.

Not bad at all, huh?

The reader was also looking for guidance on eating in the restaurant. My research shows that avoiding bread is the key. Some restaurants will replace lettuce with wraps and any dining room will keep the bread, if you ask. Otherwise, any dish consisting of meat and vegetables will work as long as the meat is not fried and the vegetables are not starchy.

But you’ll do better by eating at home most of the time.

Here are some keto friendly ideas.





from delicious.com

1⁄4 cup extra virgin olive oil

3 cloves crushed garlic

Finely grated and juice of 1 grated lemon, plus wedges of lemon to serve

24 large, peeled prawns, tails intact

1⁄4 cup buttermilk

1 teaspoon Dijon mustard

1 tablespoon white wine vinegar

1 tablespoon finely chopped chives

2 celery sticks and 1 cup celery leaves

1 fennel bulb

1 grape mint, leaves collected

Preheat the grill or barbecue over high heat. Combine 2 tablespoons olive oil, garlic, lemon zest and brush the prawns. Reserve to marinate for 15 minutes.

Combine buttermilk, mustard, vinegar, remaining olive oil, chives and season. To make the celery salad, use a vegetable peeler to cut the celery into long strips.

Finely slice the fennel and toss with lemon juice to prevent it from fading. Combine fennel, celery, celery leaves and mint.

Cook the prawns on the barbecue for 4-5 minutes until charred and cooked. Serve with buttermilk dressing, celery salad and lemon wedges.


Dress up

1 white onion, finely chopped

2 tablespoons soft mustard

2 tablespoons white wine vinegar

2 tablespoons Greek yogurt


1 pound ground beef, lean

1 teaspoon smoked paprika

2 tablespoons tomato paste

1 clove garlic, crushed

2 legacy tomatoes, sliced

2 large dill pickles, sliced ​​lengthwise

2 baby lettuce, cut into wedges

1 cup sharp cheddar cheese

For the dressing, combine half of the onion (set aside the remaining onion to serve) and the remaining ingredients in a bowl and grind. Aside.

Place the beef in the pan over medium-high heat and cook, breaking it with a wooden spoon, for 3-4 minutes or until golden brown all over.

Add the chipotle, tomato paste, garlic, 1 teaspoon salt and 1⁄2 teaspoon freshly ground black pepper and cook for another 5-6 minutes or until the mince begins to catch. Remove from heat. Arrange the lettuce, pickles and tomatoes on a serving platter and spread them over the cooked beef. Crumble over cheese and sprinkle with reserved onion. Serve seasoned.


from delish.com

1⁄2 c. Almond flour

1⁄2 c. coconut flour

1⁄4 c. crushed coconut

1⁄2 c. (1 stick) of butter, melt

3 (8 oz) blocks of cream cheese, softened at room temperature

16 oz. sour cream, at room temperature

1 tbsp. stevia

2 teaspoons. pure vanilla extract

3 large eggs, at room temperature

Preheat oven to 300 degrees. Make the crust: Grease an 8- or 9-inch mold and cover the bottom and edges with foil. In a medium bowl, mix the flour, coconut, and butter. Squeeze the crust into the bottom and slightly up the sides of the prepared pan. Put the pan in the fridge while you make the filling.

Make the filling: In a large bowl, beat the cream cheese and sour cream together, then beat the stevia and vanilla. Add the eggs one at a time, mixing after each addition. Spread the filling evenly over the crust.

Place the cheesecake in a roasting pan and place on the center rack of the oven. Carefully pour enough boiling water into the pan to roast it to halfway up the sides of the pan. Bake in the oven for 1 hour to 1 hour and 20 minutes, until only lightly stirred in the center. Turn off the oven, but leave the cake in the oven with the door slightly open for it to cool slowly for an hour.

Remove the pan from the water bath and remove the foil, and let it cool in the fridge for at least five hours or overnight. Cut them into slices and garnish with berries, if desired.


For the cake

Baking spray

11⁄2 c. almond flour

2⁄3 c. sugar-free cocoa powder

3⁄4 c. coconut flour

1⁄4 c. flaxseed flour

2 teaspoons. copper dust

2 teaspoons. baking soda

1 teaspoon. sal kosher

1⁄2 c. (1 stick) of butter, softened

3⁄4 c. granulated sugar with keto (as Swerve)

4 large eggs

1 teaspoon. pure vanilla extract

1 c. almond milk

1⁄3 c. strong brewed coffee

For the butter cream

2 blocks (8 oz) cream cheese, softened

1⁄2 c. (1 stick) of butter, softened

3⁄4 c. keto-friendly powdered sugar (as Swerve)

1⁄2 c. sugar-free cocoa powder

1⁄4 c. coconut flour

1⁄4 teaspoon. instant coffee powder

3⁄4 c. very thick cream

Pinch with kosher salt

Preheat the oven to 350 degrees and line two 8-inch pans with parchment and grease them with baking spray. In a large bowl, combine almond flour, cocoa powder, coconut flour, flaxseed flour, copper powder, baking soda, and salt.

In another large bowl, using a hand mixer, beat the butter and whisk together until smooth and smooth. Add eggs one at a time and add vanilla. Add dry ingredients and mix until combined and add milk and coffee.

Divide the dough between prepared pans and cook until a chopstick inserted in the center comes out clean, 28 minutes. Allow to cool completely.

Make icing: in a large bowl, with a hand mixer, beat the cream cheese and butter together until smooth. Add Swerve, cocoa powder, coconut flour and instant coffee and beat until no lumps remain. Add cream and a pinch of salt and beat until combined.

Place a layer of cake on the serving platter or cake stand, then spread a thick layer of butter on top. Repeat with the remaining layers and then the side ice creams on the cake.

Keep it refrigerated.

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