In the words of Samuel Johnson, the great writer from the 18th century, the giving of unsolicited “advice is offensive”. So what follows is not advice, it is simply what I eat day by day.
- A glass of water with a teaspoon of salt and a splash of cider vinegar
- A cup of tea (often with 2 or 3 table spoons of oats in the mix)
- Scrambled eggs made with loads of butter, a splash of milk
- 1 or 2 eggs, if I did not have them for breakfast
- Black coffee (Café largo)
- or A slice of full fat cheese wrapped around a slice of hard butter
- Or Cheese/butter/ham wrapped in a lettuce leaf or two. You can make a sandwich of anything using lettuce instead of bread.
- Or a selection of Nuts
- Corteza de cerdo (like pork scratchings) dipped in cream cheese or sobrasado
- Celery with sobrasado is also nice. Sobrasado is processed fatty pork and maybe is not the best fat. but it’s gluten free, so it cannot be all bad.
- A Rice dish (see below) this is not proper Keto, but I like it
- A salad + cheese and half an apple
- Butternut squash with cream cheese
- grilled meat or fish
Merienda (tea time)
- PG tips, green tea or another coffee
- plain popcorn with a bit stevia and salt. has a carb content, so not for the hard line Ketoner. But at least they are gluten free.
- nuts – mercadona do a good range of natural nuts and seeds (ie not fried in palm oil). Sunflower and pumpkin seeds are great mixed with almonds, cashews, hazels, brazils.
- Consum do salted peanuts in their shells. Peanuts are not approved by hard liners. but again they are gluten free, so they can’t be all bad.
- Mercadona gluten free Maize chips have a carb content, so not for everyone.
NUT TIP – to bring them to life, heat up a big frying pan with a little bit of olive oil, empty the packet of nuts or seeds into the pan, add a pinch of salt. move around for 3 or 4 minutes and take them off before they burn. Then empty the next pack into the hot pan.
Vegetables grown under the ground have a relatively high sugar content. So best avoided. Cabbage, broccoli, squash, lettuce, tomato are all good.
- Lightly sautéed Kale / cabbage that has already been steamed with fried bacon bits
- Big bits of meat on the bone with lots of fat. Best if grass fed, but good anyway.
- Caulirice – steamed grated cauliflower makes a good rice
- Caulimash – Cauliflower steamed so it is soft, then masked with butter and nutmeg
- Courgetini – You need a gadget to do this to spirilise a courgette. The result is a good spaghetti substitute. Best steamed lightly so it does not go mushy .
- Pizza – with a base made from almond flour. You could use a mix of chick pea flour (garbanzo). But it adds to the carbs. So best not if you want stay in Ketosis.
- Meat and fish to taste.
Beans and pulses are not on the keto menu because they have a high carb content
- 2 or 3 table spoons of Greek yoghurt mixed with a table spoon of extra virgin cococnut oil and a spoon full of ground flax seed (lino in Spanish) or cacao powder
- A handful of raspberries or strawberries with full fat cream. They make a good iced cream.
- Half an apple with cheese. more nuts
- Apples and fruit in general have sugar, so no more than protion of fruit per day. Half a banana is you must.
- Dark chocolate 70%+ cacao with no added sugar, with stevia even better. but watch out the stevia is often much less than the sugar.
- menta poleo (mint tea) infusion to finish with.
There are lots of recipes for keto puddings / breads, but they all require time. I eat anything I am given by my long suffering wife.
I cheat regularly and probably eat too many carbs. But once you are fat adapted, it is easy to get back into Ketosis, so they say. The truth is that I don’t know whether I am in Ketosis. But I probably am.
Peter’s Arroz con cositas –
- Heat a big pan up with some olive oil.
- Add anything you want to the pan ie Fried onions, veg, beans, diced apples, apricots, squash chopped small, sausages or morcilla (blood sausage) or anything with a low sugar content
- Add 2 or 3 cloves of garlic, salt, pepper, turmeric for the colour.
- tabasco or garam marsala if you want to spice it up
- Add the water (2 bowls) .. bring to boil
- Add rice * (1 bowl) and cook for 14 minutes
- You can use grated cauliflower instead of rice, in which case 8 minutes boiling should be enough.
- Switch off and cover a leave it to finish cooking for 5 minutes.
I wash the rice before to eliminate the starch/arsenic! *
see Sugar+Gluten=Inflammation for background info.