Fibre-rich recipes, suitable for keto or ketogenic diets

One of the concerns that arises when a healthier way of eating is recommended is: "What am I going to eat now?" Be careful, eating healthy food does not mean going hungry, because there are a variety of options within our reach. Even more so if we choose to adopt a keto or ketogenic diet

The keto or ketogenic diet developed by Russell M. Wilder is designed precisely to have a wide variety of foods that we can bring to our table. And that, in addition, can satisfy even the most demanding people, at the same time as generating a situation of ketosis similar to fasting.

Integrating this diet into our lives, however, can lead to a considerable reduction in fibre intake if we do not choose the right foods. It is precisely for this reason that we have put together a selection of recipes rich in fibre so as not to break with the principles of the keto or ketogenic diet.

Fibre-rich recipes, ideal for keto or ketogenic diets

A keto or ketogenic diet is based on the consumption of high-fat foods, low carbohydrate y moderate in protein. One of the problems resulting from this diet is constipation, which can be effectively regulated with the regular consumption of foods with fibre.

There are foods which are, of course, prohibited in the keto or ketogenic dietThere are also some low-carbohydrate foods, such as whole grains, pulses, rice, pasta, root vegetables, sugary foods and ultra-processed foods. However, there are low-carbohydrate fruits and vegetables that are allowed and can be used to obtain fibre, including antioxidantshealthy fats and vegetable proteins.

Here are a few fibre-rich recipes, suitable for a healthy diet. keto or ketogenic diet:

– Cucumber toast bites with avocado and coconut

Ingredients:

• 1 large avocado, halved, pitted and peeled
• 3 tablespoons of canned coconut milk
• 2 teaspoons finely ground spirulina
• 1 pinch of salt
• 2 pinches of red pepper, chopped
• 1 scoop hemp protein powder
• 16 cucumber slices, half a centimetre thick each
• 3 tablespoons unsweetened, toasted grated coconut
• Freshly ground black pepper

Preparation:

• In a medium bowl, combine avocado, coconut milk, spirulina, salt, chopped red pepper and hemp protein powder.

• Switch to a potato masher or mash with a fork so that everything is well blended and smooth and soft.

• Pour the avocado mixture over the cucumber slices and sprinkle with the coconut and black pepper.

– Thai-style vegetable and cashew nut curry with coconut

Ingredients:

• ¼ cup coconut oil ¼ cup coarsely chopped red onion
• 2 teaspoons finely chopped fresh garlic
• 2 teaspoons finely chopped fresh ginger
• 3 tbsp. red or green Thai curry paste
• 1 large yellow or green pepper, cut into 2.5 cm cubes
• 2 pinches sea salt 2 Japanese aubergines, cut into 1-inch cubes
• 1 cup whole coconut milk
• 2 teaspoons fresh lemon juice
• ½ cup raw, unsalted cashew nuts, lightly roasted and coarsely chopped
• 3 g tablespoons grated unsweetened coconut, lightly toasted
• ½ teaspoon fresh lime zest

Preparation:

• Heat the oil in a 30 cm frying pan over medium-high heat.

• When hot, add the onion, garlic and ginger and sauté until the onion is translucent, about 4 minutes.

• Add the curry paste and cook for 1 minute.

• Stir in the pepper and salt and sauté until slightly softened, about 5 minutes.

• Add the aubergines and sauté for 3 minutes. Cover the pan and reduce the heat to medium-low.

• Cook until the aubergine and pepper are completely tender, about 10 minutes.

• Remove the lid and stir in the milk and juice. Simmer until the sauce thickens slightly, about 4 minutes.

• Serve in two bowls, sprinkled with nuts, coconut and lime zest.

– Spicy tortilla pizza with spinach and olives

Ingredients:

• 5 large eggs
• 2 tablespoons unsweetened almond milk
• 2 pinches of sea salt
• 1 pinch of freshly ground black pepper
• 1 tablespoon of olive oil
• 2 teaspoons minced garlic
• 1 pinch of pink pepper flakes
• 250 g tender spinach leaves, well washed and dried in the centrifuge
• 100 g fresh, soft vegan cheese, sliced or crumbled
• 8 pitted kalamata or taggiasca olives, halved
• 6 fresh basil leaves, finely chopped

Preparation:

• Preheat the oven to 190°C. In a medium bowl, vigorously mix eggs, milk, 1 pinch of salt and 1 pinch of pepper.

• Heat the oil in a medium-sized, ovenproof, non-stick frying pan and set the heat to medium-high.

• When the oil is hot, add the garlic and red pepper flakes. Cook for 2 minutes (do not let them brown).

• Add the remaining spinach, oil and pepper. Cook, stirring frequently, until spinach is wilted, about 2 minutes.

• Immediately pour the eggs into the pan and bring to medium heat. Top with an even layer of cheese and olives. Let cook until edges of omelette are firm, about 3 minutes.

• Gently transfer the pan to the oven and finish cooking the eggs for 5 to 8 minutes. Sprinkle with basil and serve.

Conclusions

There is no single diet, as achieving and maintaining a state of ketosis (as in fasting) is exploited by various more or less popular dietary methods and systems. In this dietary regime, low-carbohydrate vegetables are fundamental to achieving a balanced diet and obtain fibres.

Specialists recommend 4 to 9 cups of vegetables per day as long as they are low in starch. Fruit is also allowed as long as it is low in fructose and limited to two small fruits per day.

To be properly implemented, the ketogenic diet requires constant monitoring of the concentration of ketone bodies in the body (e.g. by urinary pH testing). This can be achieved in self-management or with the support of a specialist. The keto dietIn fact, it is not recommended during pregnancy and breastfeeding, or in the presence of certain pathologies such as diabetes, renal or hepatic complications, etc. It is also not recommended when practising sports that require a high training load, or in the case of eating disorders.