KETO
If a plant-based diet is not for you, then how about
the highly popular keto diet? This low-carb, high-
fat ketogenic diet is hailed by some as the best weight-
loss and all-round magic wellbeing diet. From Halle
Berry to Kourtney Kardashian, the keto diet has a
legion of fans.
Short for ketogenic, the keto diet focuses on
minimizing carbs and increasing fats, so that your
body uses fat as a form of energy. People following
the keto diet would typically get 60-75% of their
daily calories from fat, 15-30% from protein, and
just 5-10% from carbs – meaning you wouldn’t eat
more than 50 grams of carbs a day.
Whilst this can be a hard adjustment for some, after
two to seven days of following a keto diet, your body
goes into a state of ketosis. This is when your body
doesn’t have enough carbs for your cells to use as
energy, so you start producing ketones that your
body can use instead. At this point, your body starts
burning fat for more energy, which is why followers
of the keto diet experience rapid weight loss.
Although you won’t be consuming your favourite
carbs, you won’t go hungry! You will be enjoying
lots of healthy fats such as avocado, loads of lean
protein like chicken, fish and turkey, and oodles of
leafy greens and other non-starchy vegetables.
Cauli-Oats - Keto, Paleo, Vegan & GF
Recipe by www.fullgreen.com
serves 2
Ingredients
• 1 x 200g Pouch of Cauli Rice, 100% cauliflower
• 200ml coconut milk
• A handful of fresh (or frozen) berries
• Coconut shavings
• 1-2tsp agave nectar (Optional)
• Zest from 1 large lemon
Method:
1. Place the riced cauliflower and coconut milk into
a non-stick saucepan and mix together.
Cauliflower Pizza - Keto & GF
Recipe by www.fullgreen.com 3. In a bowl, mix the Cauli Rice with ground
almonds, egg, parmesan cheese, oregano and a
pinch of salt. 2. Add lemon zest and sweetener of choice and allow
the mixture to thicken (approx 5 minutes).
Serves: 2
Prep time: 10-15 mins
Cook time: 20-25 mins 4. Line a baking tray with greaseproof paper 3. Serve warm or allow the pudding to cool and
garnish with fresh berries and coconut shavings.
Ingredients:
For the Cauliflower Pizza Base
• 2x 200g pouches of Cauli Rice, 100% cauliflower
• 50g ground almonds
• 20g parmesan cheese
• 1 large egg
• Pinch of salt
For the Marinara Sauce
• 150g tinned, chopped tomatoes
• 1 tbsp tomato puree
• Fresh basil leaves
• 1-2 cloves of garlic
• Oregano
• Salt and pepper to taste
Toppings
You'll need toppings for your pizza. We suggest
you use a reduced-fat cheese and roasted veggies
but this is your pizza and your choice - so add
whatever you like!
Method:
The Pizza Base
1. Preheat your oven to 190°C.
5. Shape the cauliflower mixture into a round
pizza base, approximately 20cm across and 1cm
deep. Press it together, firmly.
6. Bake in the oven for 10-15 minutes or until
golden (not completely cooked).
Making The Marinara Sauce
1. Add a little oil to a frying pan over a medium
heat and brown the chopped garlic.
2. Drain the juice from the tinned, chopped
tomatoes and cook for 10 minutes.
3. Transfer the cooked tomatoes to a blender -
add the tomato Puree, basil, salt and pepper.
4. Pulse ingredients until smooth and, hey presto,
marinara sauce!
Building Your Perfect Pizza
1. Take the part-baked pizza base out of the oven.
2. Add the marinara sauce and toppings of your
choice.
3. Bake for a further 5-10 minutes and serve
immediately.
2. In a frying pan, gently sauté Cauli Rice for 2-
3 minutes, then allow to cool.
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