20 KETO STAPLES
This is a list of 20
items I buy regularly, and why. Importantly, any number of these items can
generally be thrown together to make a delicious meal.
I always buy organic, high standard foods. Grass / Pasture fed, non-GMO meats.
I always buy organic, high standard foods. Grass / Pasture fed, non-GMO meats.
Don't forget that calories do matter. It is a good idea to track your calorie intake with an app for your phone or the old fashioned way, writing it down. Be mindful of what you put in your body.
"Let thy food be thy medicine."
Bacon
Bacon is a prolific Keto staple. It’s one of the meats that is higher in fat my default, it’s delicious, and there are too many uses to even consider listing. It’s super simple to cook, and hard to get wrong, a favorite of everyones. Many, many bacon recipes to come. If one thing’s for sure, just make sure you’re saving your bacon grease.Spinach & Baby Spinach
Spinach is a great source of iron, protein, potassium, and other essentials in life. Melt some butter in a pan, add a little garlic, then mix in the spinach leaves until they’re wilted. It makes a great side to almost any meal. You can also mix some Tuna, Olive Oil, and Balsamic Vinegar through Spinach for a quick and easy, and extremely healthy salad.Mushrooms
Mushrooms are awesome! They’re tasty, absorb the taste of whatever you cook them in, and have pretty much nothing in them, except for much needed potassium. Another great mushroom fact about mushrooms, is that they’re super filling. I love adding them to anything that’s vaguely even a sauce, or frying them in garlic and butter, or, and a recipe will follow soon, Baked Mushrooms with Danish Fetta.Lettuce
Lettuce is another great source of potassium, and, believe it or not, has more protein than carbohydrate or fat content. There’s too many great ways to use lettuce, but perhaps my favorite would be using lettuce leave to replace Taco shells.Broccoli
Broccoli is one of the most well rounded foods you can eat. It holds a wealth of potassium, protein, fiber, and calcium. And it’s delicious. My favorite use is to lightly stir fry some broccoli with bacon and garlic, in sesame oil.Cauliflower
Cauliflower features almost the same features as it’s green cousin, Broccoli, but it is a little higher in carbs. It is a great replacement for Rice, you can make pizza bases out of it, and even use it to create a delicious, potato free, mash. Recipes to follow!Celery
Celery, such as anything green that grows in the ground, is absolutely loaded with potassium. It isn’t great by itself, but it goes very well when added to any tomato based sauces or stews, and does really well in the slow cooker.Green Beans
Green beans are one of the more mediocre items you can eat, but they still hold their place, and allow for some variety. They’re mediocre because they don’t have much of anything in them, carbs, protein, or otherwise. They’re nice to serve steamed with a piece of meat.Snow Peas
Snow Peas are similar to green beans in a nutritional sense but hold more potassium. They’re great to in stir fries to add more crunch.Avocado
Avocado is a Ketogenic Powerfood. They’re absolutely loaded with all the right fats, and extremely high in potassium. You can add them to a salad, make guacamole, or even just serve along side a nice big piece of protein to balance a meal, and the color they provide is also fantastic.Tomatoes, fresh
Fresh Tomatoes, would you believe, are, full of potassium? Sure, not quite as full as green vegetables, but they taste really, really great, and are super versatile. You can fry them in a pan, in either butter or bacon grease, or throw them in salads, stir fry, and so forth.Tomato Canned
Much the same as above, but are great to use in stews, and other sauce dishes.Nuts
Nuts are great to keep around to snack on, almonds being the best. Cashews can be a nice change but more carb heavy. In any case, nuts are delicious, just make sure you don’t eat too many in one sitting.Almond Meal
Almond meal is a great flour replacement, particularly for Cheesecake bases, but you can also use it creatively to make slices and cookies, too.Peanut Butter
Peanut butter is extremely high in fat, has some protein, and a slight amount of carbs. Much like nuts at large, it’s delicious, and perhaps a little easy to overdo. If you do buy peanut butter, make sure you get 100% Peanut Butter, check the label for ingredients to be sure. A lot of PB has added corn products and Maltodextrin, both worth avoiding where possible. The natural stuff is also very, very sticky in the mouth, and helps provide a big sense of satisfaction when eaten.Dark Chocolate, 85% or Higher
Chocolate is another delicious item, similar to PB, easy to binge on. Fortunately, dark chocolate is mostly fat, and very little sugar. It can take some people to come around the flavor of it, but everyone does in time.Mayonnaise (Whole Egg)
Whole Egg Mayonnaise is delicious and full of fat, you can add it to salads, or be so bold as to spread it on bacon, which is delicious.Soy Sauce
Fermented soy products are one of the finer things in life. Soy Sauce is a great way to add flavor to all kinds of foods, meats in particular, as well as most stir fries.Sesame Oil
Sesame oil is another great way to add flavor, and fat, to stir fry style dishes. It’s very fragrant so be prepared!MCT Oil - more to come on mct's! :)
What makes MCTs a top source of essential healthy fats? Medium-chain fats are digested easily and sent directly to your liver, where they have a thermogenic effect and the ability to positively alter your metabolism. This is one reason why many people claim that MCTs, including coconut oil, are burned by the body for energy, or “fuel,” instead of being stored as fat.
Compared to longer-chain fats, MCTs are absorbed more easily since there’s less work for the body to do breaking apart carbon bonds. MCTs are smaller, so they can permeate our cell membranes more easily and don’t require that we use special enzymes in order for our bodies to utilize them.
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