Keto for India

Priya’s Keto Diet Plan for Navratri 8

Day 8 today and the Navratri week is about to finish, just a day more to go. Some interesting and different recipes for you today. To spice up your Vegetarian Keto week and make it memorable.

Start your day with a refreshing Crispy Tofu and Bok Choy Salad, that will get you going through a long day.

Breakfast

 Crispy Tofu and Bok Choy Salad

Servings – 3
Prep Time – 4 to 6 hours
Cooking Time – 30-35 minutes

Ingredients

• 255 gms bok choy chopped
• 5 drops liquid stevia,
• 3 teaspoons coconut oil
• 2 tablespoons chopped cilantro
• 1 teaspoon soy sauce
• 1 stalk green onion
• 1 tablespoon peanut butter Pintola
• 1/2 lemon

Oven Baked Tofu:
• 425 gms  tofu
• 2 teaspoons chopped garlic
• 1 tablespoon rice wine vinegar or any plain vinegar
• 1 tablespoon sesame oil
• 1 teaspoon soy sauce
• 1 tablespoon water
• 1/2 lemon

Procedure

1. About 4 to 6 hours before preparing the crispy tofu and bok choy salad, place something heavy on the tofu to let the excess water recede away.
2. Prepare the marinade by combining 1 teaspoon of soy sauce, 1 tablespoon of sesame oil, 1 tablespoon of water, 2 teaspoons of minced garlic, 1 tablespoon of rice wine vinegar, and lemon juice from a half-squeezed-out-lemon.
3. Chop the tofu into cubes and put them in a plastic bag along with the marinade. Let it marinate for at least 30 minutes (For best taste let it marinate overnight).
4. Transfer the tofu on a baking tray lined with parchment paper and preheat the oven to 3500F. Bake the tofu for about 30 to 35 minutes.
5. While the tofu is getting baked, chop 2 tablespoons of cilantro and 1 stalk of green onion.
6. Take a bowl and add 3 teaspoons of coconut oil, 2 teaspoons of soy sauce, 1 tablespoon of sambal olek, 1 tablespoon of peanut butter, and 7 drops of liquid stevia in it. Mix it thoroughly and then add the cilantro-onion chopping to it.
7. About 10 minutes before the tofu gets completely cooked, add lemon juice from 1/2 lemon to the salad dressing and mix well.
8. Next, chop 9 ounces of bok choy into thin slices and remove the tofu from the oven.
9. Assemble the salad with bok choy, tofu, and sauce.
10. Serve and enjoy!

Nutrition Breakdown (Each Serving):

Energy – 398.6 kcal
Carbohydrates – 8.3 grams
Fat – 30.4 grams
Fiber – 1.6 grams
Protein – 24.1 grams

Lunch

Cauliflower Rice

There is so much buzz around Cauliflower rice nowadays, that you must have googled atleast once to see what the fuss is about. It is the replacement for rice for most people. And turns out that Cauliflower is not such a boring vegetable after all.

Servings – 2
Prep Time – 5 minutes
Cooking Time – 10 minutes

Ingredients:
• 300 grams cauliflower
• 1 tablespoon butter
• 1 tablespoon olive oil
• Salt as per taste

1. Take 300 grams of cauliflower and remove all the florets in a separate bowl.
2. Finely shred the cauliflower using a food processor.
3. Place a skillet on the stovetop at a medium-high heat setting and melt 1 tablespoon of butter in it and then add 1 tablespoon of olive oil into the melted butter.
4. Add the cauliflower rice to the butter-olive oil solution, season with salt and mix it thoroughly.
5. Spread the cauliflower rice thoroughly in the skillet or pan and then turn the heat to a simmer setting. Cover it and let it cook for about 8 to 10 minutes or until the cauliflower gets tender (Stir occasionally).
6. Serve it hot!

Nutrition Breakdown (Each Serving):

Energy – 256 kcal
Carbohydrates – 8 grams
Fat – 17 grams
Fiber – 5 grams
Protein – 6 grams

Dinner

Keto Cabbage Stir Fry

The ever easily available Cabbage can also be incorporated in the Navratri week. It can be baked, boiled, or simply stir fried. Just remember to wash it thoroughly before you start cooking it.

Servings – 3
Prep Time – 5 minutes
Cooking Time – 10 minutes

Ingredients:
• 250 grams cabbage
• 8 or 9 curry leaves
• 2 teaspoons ghee
• 1/2 teaspoon mustard seeds
• 1/4 teaspoon salt
• 1/4 teaspoon turmeric
• A pinch of asofoetida, hing

1. Finely chop 250 grams of cabbage and place it in a bowl.
2. Heat 2 teaspoons of ghee or olive oil in a skillet or saucepan and add 1/2 teaspoon each of cumin seeds and mustard seeds to it.
3. Add in 8 or 9 curry leaves and a pinch of asafoetida as soon as the mustard seeds start popping out.
4. Wait for the curry leaves to get crisp and then add the chopped cabbage. Mix it well.
5. Season with 1/4 teaspoon each of salt and turmeric and cover the saucepan with a lid. Cook for about 8 to 10 minutes or until the cabbage looks tender.
6. Before serving, garnish with coriander.

 

Nutrition Breakdown (Each Serving):

Energy – 111 kcal
Carbohydrates – 5 grams
Fat – 10 grams
Fiber – 2 grams
Protein – 1 gram

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