HOW TO MAKE KETO COOKING SIMPLE AND DELICIOUS

A Keto eating plan can be a lot more simple and delicious than you expect.

INTRO

Today on the blog I have a slightly different topic than what I usually write about. I was invited to share a collaboration on Keto cooking, and I thought it would be a great topic for those who are interested in exploring and changing things up a little in their food prep and cooking. 

Our daughter and her husband are both big fans of the Keto way of life and are so much healthier and slimmer as the result. They often mention the health benefits that have come with making the change and how it gets easier to maintain as you settle into the eating plan.


HOW TO MAKE KETO COOKING SIMPLE AND DELICIOUS

According to the US National Institute of Health, the keto diet is the most Googled diet in America. With 25.4 million unique searches and some 7% of the population apparently following the diet, it’s not surprising that many Aussies want to give it a go.

You might not be aware of this, but the keto diet was introduced by Dr Russell Wilder of the Mayo Clinic in the 1920s. When it was launched, it was originally championed as a treatment for epilepsy. However, today it is adopted more as a potential weight loss strategy.

If you are thinking of starting a keto diet, it can feel a bit confusing at first. All that talk about macros, carb counts, and what you can and can’t eat might make it seem like it is more trouble than it’s worth. But the truth is, it doesn’t have to be complicated at all.

The great thing about keto cooking is that it can be quick, easy, and full of flavour. Moreover, you don’t need fancy ingredients or to spend many hours in the kitchen. Instead, with a few smart tips and some simple recipes, you can enjoy delicious meals that fit perfectly with your goals.

This guide will show you how simple and delicious keto cooking can be. Hopefully, it will be a useful resource for you when embarking on this diet.


EXPLORE KETO MEALS

If you’re stuck on ideas or generally too time-poor to cook, a good tactic is to sign up for a meal delivery service, such as keto recipes by BondiMeal Prep. These guys have pulled together a collection of meals that are low in carbs, big on flavour, and designed with busy Aussies in mind.

They offer quick keto dinners, healthy fat sources, and clever ways to use low-carb ingredients without overcomplicating things. It’s a great starting point for anyone getting to grips with this new lifestyle change.


START WITH SIMPLE

If you do want to cook for yourself, we recommend a gradual entry. Before trying complicated recipes, stick with the basics. Meals like grilled chicken with roasted veg, beef stir-fry with cauliflower rice, or eggs with spinach and cheese are all easy to prepare and hard to mess up.

These kinds of meals use everyday ingredients and don’t take much time to prepare. They also help you get used to the idea of pairing a protein with a good fat and a low-carb veg, which lies at the heart of clean keto eating. While you are getting used to the new diet, the simpler the meals you make, the more likely you’ll stay committed to it.

 

CREATE A KETO GROCERY LIST

One of the best things you can do when on the keto diet is to have a clear shopping list on hand. This will make it easier to stick to your goals and avoid temptation. A good keto grocery list helps you focus on whole, low-carb ingredients that support your plan. Therefore, it is worth stocking up on proteins like chicken, beef, eggs, and fish.

It is also advisable to include plenty of non-starchy veg such as zucchini, spinach, and cauliflower in your diet, along with healthy fats like avocados, olive oil, and nuts. 

In addition, don’t forget a few sugar-free alternatives like stevia or erythritol for when you want something sweet. When your pantry is filled with the right foods, you’ll find it much easier to stick to keto cooking.

 

AVOID OVERCOMPLICATING THINGS

One common mistake people make with keto is to overthink every meal. However, you don’t need a recipe with 12 ingredients or fancy equipment. Instead, stick to this simple formula: protein + veg + fat = one tasty meal.

For example, grilled salmon with buttered broccoli or a chicken thigh with mashed cauliflower can be on the table in 20 minutes. Don’t be afraid to use herbs and spices to boost its flavour. Ultimately, the goal is to enjoy your food without turning cooking into a chore.

 

MAKE TIME FOR MEAL PREP

You’ve no doubt heard of the adage “a stitch in time saves nine”. Well, devoting a couple of hours on the weekend to keto meal prep can set you up for the week ahead. Some of the things you can do are cook proteins in bulk, roast a tray of chicken thighs or make a batch of beef mince. It is also a good idea to chop veg and store them in containers so they’re ready to use when needed. You can even prepare

snacks like boiled eggs or celery with nut butter to satisfy those in-between-meal hunger cravings. If you take the time to prepare on the weekend, you will thank yourself on busy nights when you are late home from work but already have meals ready to go.

 

PRIORITISE HIGH-PROTEIN, LOW-CARB MEALS

Protein plays a big role in helping you feel full and satisfied. It also supports muscle repair and keeps your energy steady throughout the day. That’s why high-protein, low-carb meals are perfect for a keto lifestyle.

For these reasons, you might try grilled steak with garlic green beans, tuna salad with avocado and eggs, or turkey mince with bok choy and sesame oil. These meals are simple, filling, and packed with nutrients. If you do make them, just be sure to pair your protein with healthy fats to keep your macros balanced.

 

STOCK UP ON SUGAR-FREE ALTERNATIVES

One of the trickiest parts of keto is avoiding sugar. It shows up in sauces, snacks, and even salad dressings. However, that’s where sugar-free alternatives can really help. Look for tomato sauces, peanut butter, and almond milk that are clearly labelled no-sugar or sugar-free. Additionally, keep dark chocolate (85% or higher) in your pantry for when you want a treat. There are also keto-friendly protein bars you can eat on the go.

Overall, consuming sugars, and in particular hidden sugars, is bad for you. So, having the right swaps at home will help you to make better choices without feeling like you are missing out on a sweet treat.


WHAT ABOUT YOU?

Do you have a healthy eating plan you recommend? Have you tried making Keto eating choices? It's never too late to incorporate a few additional healthy eating choices each day.



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Cresting the Hill - a blog for Midlife (Middle Aged / 50+) women who want to thrive

6 comments

  1. Hi Leanne. We've been eating a high prtein, low carb diet since returning to the states. We also rarely eat processed foods, but instead stick with fresh. I lost a lot of weight, and now I feel like I'm a little on the thin side, and have to be careful not to lose any more weight. I try to find a balance by eating whole grain rice, or pasta, on occasion. We're also exercising, at the gym, every other day. Thank you for sharing good information. Xx

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    1. Wow Christina you must have found the magic bullet that most of us are looking for to shift that extra bit of weight that menopause tends to throw at us. Eating healthy and going to the gym every day sounds like you've nailed it - and yes, don't get too thin because that can be unhealthy too - it's all about balance isn't it?

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  2. Hi Leanne -- An interesting and different topic. I have heard of keto diet, but never consciously adopted it. It's basically high-fat and low-carb diet, if I am right.
    Since my cholesterol and triglycerides are slightly on the higher side, with glucose level normal, I usually go for a low-fat diet along with exercises.
    All said and done, diet is very personal thing. We need to tailor our food choices according to our individual health levels and nutritional requirements.
    Thank you for this very informative post.

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    1. Hi Pradeep - yes, Keto involves more proteins and fats - but they're healthy fats on the whole. I definitely agree that diet is highly personal and should be tailored to what suits each individual's health needs - and their ability to stick to it for the long term. I find anything too expensive or too complicated doesn't last long for me.

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  3. I have never tried the Keto diet, Leanne, though I imagine it would be good for my blood sugar. I do focus on protein and vegetables, but I'm no good at being overly strict with myself. For me, that usually leads to rebellion binging at some point! I'd probably do better with a keto-ish diet, especially since I'm not trying to lose weight, just eat healthy.

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    1. Hi Christie - I think Keto-ish sounds pretty good. I know our daughter says that they stick to it for the day-to-day eating, but allow themselves to enjoy little splurges when they go out for meals so that they don't get bored with it. It's a relief to be able to make "normal" meals when they visit and not to have to cater to anything too far out of my comfort zone with cooking!

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