Keto Food

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

Mid morning

  • 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. The best natural (not fried) nuts and seeds are to be found in Mercadona


Vegetables grown under the ground have a relatively high sugar content.  So best to avoid potatoes.  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 home made or 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.

Rice may not have gluten.  But is a carb and generates glucose when digested so best to eat sparingly.

Nevertheless here is Peter’s Arroz con cositas – my answer to Paella.

  • 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.