Chocolate Protein Shake

Kale Chocolate Protein Shake

Course: Drinks
Prep Time: 5 minutes
Servings: 1
Calories: 314 kcal

This is a variation on the chocolate protein smoothie with kale added for a change.

Print

Ingredients

  • 1 cup cold water
  • 1/8 cup coconut oil
  • 1/2 cup almond milk (unsweetened)
  • 2 scoop Garden of Life Chocolate Protein Powder (Sport)
  • A few ice cubes
  • 1 cup kale
  • 1/2 tbsp chia seeds

Instructions

  1. In a blender add the cold water, ice cubes, almond milk, kale and protein powder.

  2. Blend the ingredients until smooth, and as you are blending pour the coconut oil in through the top of the blender over the course of about 10 seconds. This is to avoid it turning into clumps.

  3. Serve immediately, or put in sealed cups and store in the fridge. 

Recipe Notes

If you add the coconut oil while it's hard it will stay in clumps and won't blend. You need to melt the coconut oil and add it to the mixture as it is blending. You cans tore this in the fridge easily, just remember to shake it up before drinking. The garden of life protein powder mixes very well.

Also the ice cubes are very important to stop it becoming too thick.

If you want to lower the calorie count simply adjust the coconut oil accordingly.

Nutritional Information (1/8 cup coconut oil):
Calories: 424, Fats: 32g, Protein: 30g, Net Carbs: 3g

Nutritional Information (no coconut oil):
Calories: 189, Fats: 5g, Protein: 30g, Net Carbs: 3g

Asian Sesame Tofu Salad

Asian Sesame Tofu Salad

Course: Dinner, Lunch, Main Dish, Salad
Cuisine: Japanese
Prep Time: 10 minutes
Cook Time: 23 minutes
Total Time: 33 minutes
Servings: 3
Calories: 406 kcal

This Asian Sesame Tofu Salad is delicious, flavorsome and seriously keto! The tofu absorbs the flours rice vinegar, sesame and tamari, while the zucchini, cucumber and spinach serve to keep it feeling fresh. The pumpkin seeds also add a nice crunch.

Print

Ingredients

For the tofu:

  • 400 g tofu (1 packet, extra firm)
  • 4 tbsp olive oil
  • 2 tsp tamari
  • 1 1/2 tsp sesame oil
  • 1 tsp ginger (crushed)
  • 2 tbsp rice vinegar
  • 1/4 cup sesame seeds
  • 1/4 cup pumpkin seeds

For the salad:

  • 4 cups spinach
  • 1 zucchini (sliced into thin strips)
  • 1 cucumber (chopped into semi circles)

Instructions

  1. Mix 3 tbsp olive oil and all of the tamari, sesame oil, ginger and rice vinegar together in a bowl.

  2. Cut the tofu into 1 inch long strips and put into a frying pan on medium high heat. Add 1/2 of the dressing to the pan and coat the tofu. Fry for around 10-15 minutes, carefully mixing the pieces around in oil every few minutes with a spatula until the tofu is golden brown. Add the sesame seeds and 1/4 of the dressing to the pan and fry with the tofu for 2-3 minutes.

  3. Add the zucchini and cucumber to the bowl with the remaining 1/4 of the dressing. Stir carefully for about 5 minutes. Remove from the heat.

  4. Heat a small frying pan at medium, add 1 tbsp of olive oil and the pumpkin seeds. Fry for a few minutes until toasted.

  5. Serve the asian tofu on top of raw spinach leaves, and top with toasted pumpkin seeds.

Recipe Notes

Be careful when stirring the tofu with the oil as you don't want it to break.

Nutritional Information:

Calories: 406, Fats: 33g, Protein: 15g, Net Carbs: 8g


Nutrition Facts
Asian Sesame Tofu Salad
Amount Per Serving
Calories 406 Calories from Fat 297
% Daily Value*
Total Fat 33g 51%
Saturated Fat 4g 20%
Sodium 312mg 13%
Potassium 890mg 25%
Total Carbohydrates 12g 4%
Dietary Fiber 4g 16%
Sugars 5g
Protein 15g 30%
Vitamin A 79.1%
Vitamin C 31.7%
Calcium 22.9%
Iron 30%
* Percent Daily Values are based on a 2000 calorie diet.

Tofu Spinach Curry (Saag Paneer)

Tofu Spinach Curry (Saag Paneer)

Course: Dinner, Lunch
Cuisine: Indian
Servings: 3
Calories: 419 kcal

A delicious vegan keto take on an Indian classic, this curry is simple, bursting with flavor and full of nutrition.

Print

Ingredients

For the Tofu

  • 2 tbsp Coconut oil
  • 300 g tofu
  • 1/2 tsp cumin
  • 1/2 tsp garam masala
  • 1/2 tsp cayenne pepper
  • 2 cloves garlic (crushed)

For the Spinach Curry:

  • 400 g frozen spinach (thawed)
  • 1 Tomato
  • 200 ml coconut cream
  • 4 cloves garlic
  • 1 tbsp crushed ginger
  • 1/4 tsp garam masala
  • 1/4 tsp salt
  • a pinch of red pepper flakes

Instructions

  1. Cut the tofu into 1 inch long strips. Lay down a cotton tea towel and place the tofu on top. Folder the tea towel over onto the tofu and press down to drain the moisture. Do this for a minute or two, rolling the tofu over once to get all the sides.

  2. Heat 1 tbsp of coconut oil in a pan on medium high heat and add the tofu. Cook for 10 minutes or until golden brown stirring frequently.

  3. In the mean time Add all of the ingredients for the spinach curry into a blender and puree until smooth.

  4. Add the garlic to the pan with 1 tbsp of coconut oil and fry for 3 minutes. Add the spinach curry.

  5. Cook for a further 5 minutes to let the flavors absorb. Serve immediately. 

Recipe Notes

Nutritional Information:

Calories: 419, Fats: 35g, Protein: 15g, Net Carbs: 10g

Nutrition Facts
Tofu Spinach Curry (Saag Paneer)
Amount Per Serving
Calories 419 Calories from Fat 315
% Daily Value*
Total Fat 35g 54%
Saturated Fat 28g 140%
Sodium 334mg 14%
Potassium 985mg 28%
Total Carbohydrates 16g 5%
Dietary Fiber 6g 24%
Sugars 3g
Protein 15g 30%
Vitamin A 322%
Vitamin C 20.2%
Calcium 22.6%
Iron 30.4%
* Percent Daily Values are based on a 2000 calorie diet.

Garlic Broccoli on Cauliflower Rice

Garlic Broccoli on Cauliflower Rice

Course: Dinner, Lunch
Prep Time: 5 minutes
Cook Time: 10 minutes
Total Time: 15 minutes
Servings: 2
Calories: 338 kcal

This meal is so simple and is a staple for me. The nutrient dense broccoli on the light and fully cauliflower rice blends well with the garlic.

Print

Ingredients

For the Broccoli:

  • 2 cup brocolli (chopped into florets)
  • 3 tablespoons extra-virgin olive oil
  • 2 cloves garlic (crushed)
  • 1/2 cup pumpkin seeds
  • 1 tbsp lemon juice
  • salt (to taste)

For the cauliflower rice:

  • 2 cup Cauliflower (chopped into florets)

Instructions

  1. Put the cauliflower florets into a food processor and pulse a few times until it turns into tiny rice sized granules. Put aside.
  2. Place a pan on medium high heat and pour in 1 tbsp of the olive oil, crushed garlic and pumpkin seeds. Heat for a few minutes to toast the pumpkin seeds and release the flavor of the garlic.

  3. Add the broccoli to the pan and stir fry for about 5 minutes.

  4. Add the lemon juice and salt and stir fry for another 2 minutes.

  5. Serve on immediately with the raw cauliflower rice and drizzle 1 tbsp of olive oil over the top of each serving.

Recipe Notes

Feel free to swap the broccoli out for other low carb vegetables. Sometimes I'll fry up 1/2 cup mushrooms and 1/2 cup of zucchini with the meal in place of the asparagus. Eat a variety of vegetables in your diet.

Also be generous with the garlic as it functions as the primary flavor. If you want to add/reduce the calories just adjust the added olive oil.

You can also swap out the pumpkin seeds for Hemp Seeds or another seed if you like.

Nutritional Information:

Calories: 338, Fats: 29g, Protein: 9g, Net Carbs: 9g


Nutrition Facts
Garlic Broccoli on Cauliflower Rice
Amount Per Serving
Calories 338 Calories from Fat 261
% Daily Value*
Total Fat 29g 45%
Saturated Fat 4g 20%
Sodium 64mg 3%
Potassium 736mg 21%
Total Carbohydrates 14g 5%
Dietary Fiber 5g 20%
Sugars 4g
Protein 9g 18%
Vitamin A 11.3%
Vitamin C 165.6%
Calcium 7.9%
Iron 14.7%
* Percent Daily Values are based on a 2000 calorie diet.