Category: Keto Diet

Meat Mash

Posted in Keto Diet, Meat, Uncategorized1 Comment

This is an amazing meat base you can prepare and store on your fridge. Saves a lot of time over the week as you get your meals ready.

You Need:

  • 1 Kg Boneless Meat.
  • 2 tablespoons of ginger-garlic paste.
  • A teaspoon of turmeric.
  • Salt as per taste.

Get any red meat. You can choose a lean cut as well. Do not let the butcher mess it up. Get large pieces and using a sharp knife cut across the grain. Try and keep the fibers less than a centimeter in length.

Wash the meat after cutting in the pressure cooker itself. Then drain the water but don’t squeeze the meat. The amount of water left in the cooker is enough.

Massage in some ginger garlic paste, salt and turmeric.

Pressure cook for one whistle. Then let it simmer for at least 30 mins.

Open the cooker only after it has completely cooled. Cook on high heat to dry it up. Using a strong spoon mash it completely.

Store in a dry container in the fridge. You can freeze it for longer but once thawed do not freeze again.

Spatchcock Chicken with Coriander, Garlic

Posted in Chicken, Keto Diet, UncategorizedLeave a comment

IMG_20170809_202134713-01

You need:

  • A whole chicken with skin.
  • Lots of coriander, garlic and green chilies chopped up really fine.
  • Any oil preferably olive or sesame.
  • Salt.

After you clean the bird, generously salt it and keep it in the freezer. About 2-3 hours before you plan to grill it, remove and let it thaw. Wash out the excess salt. The meat would have absorbed enough salt and do not add anymore at any time in the cooking process.

To spatchcock the bird, use kitchen shears or a sharp knife and remove the back bone all the way to the neck. Lay it down on a flat board with breast facing up. No using your palm, press down till the wish bone breaks.

Mix the oil with the finely chopped coriander, garlic and green chilies. Using your fingers stuff in as much of these into the gap between the skin and meat of the bird.

IMG_20170809_191131733~2

The advantage of spatchcocking the bird is that it protects the breasts while allowing the legs to attain higher temperatures.

Grill at 240C for about 45-55 mins. The time depends on the size of the bird. When the legs reach 75C and the breasts hover around 65C, the chicken is ready. You may want to blast it with maximum heat with only top setting for about 4-5 mins.

IMG_20170809_200838884~2

Let it rest for at least 10 mins before you start carving it up.

I grilled the back along with the whole bird for my kittens.

Garlic Prawns

Posted in Keto Diet, Seafood, UncategorizedLeave a comment

IMG_20170731_103251088~2-01

You Need:

  • Prawns, cleaned and de-veined.
  • Garlic Paste about one tablespoon.
  • Pepper Powder
  • Salt
  • A one inch piece of cold butter

Mix all ingredients except the butter and then carefully place the prawns in a moderately hot nonstick pan. Do not stack them up. After a min or two place the cold butter in the middle of the pan. Now slowly and carefully shake the pan around. The butter will start melting and also knock the prawns causing them to get free from the pan. When the pan makes a loud sizzling sound, remove from heat and keep rotating the prawns in it. When the sound goes away, return to heat. Keep repeating this for about 5 to 6 times. This much time is enough for the prawns to get cooked.

Its always a good idea to slice up a prawn and check if its done. This one step will make you confident about the prawns being cooked and also save you from overcooking the remaining prawns.

 

Radish Salad with Anchovies Fry

Posted in Keto Diet, Seafood, UncategorizedLeave a comment

IMG_20170726_104311072-02

You need:

For Salad:

  • Radish with leaves
  • Red Capsicum
  • Mustard oil.

For Fish:

  • Fresh Anchovies
  • Mustard oil : 2 tbsp
  • Red Chilly Powder : 1 tbsp
  • Turmeric : 1 tbsp
  • Salt
  • Ginger Garlic Paste : 1 tbsp
  • Rice flour : 1 tbsp
  • Rice Rava : 1 tbsp

Making the Salad:

Heat mustard oil, add the radish, its leaves and the red capsicum. Season with salt. Cook on high heat. In a minute or two the vegetables start releasing water. Cook on high heat till the water dries up. Remove. Do not overcook.

IMG_20170726_100004904

For the fish:

Combine all the ingredients. Lay out the fish on a hot pan without stacking. Cook on low heat till the fish color changes. Switch to high heat. Use chopsticks to debone the fishes. Continue on high heat to get a crispy edge to the fishes.

Enjoy a lovely combination of healthy proteins with super healthy vegetables.

Chicken with Fenugreek Leaves

Posted in Chicken, Keto Diet, UncategorizedLeave a comment

IMG_20170724_095919597~3-01

Fenugreek is the most underrated super food in the world. Its slightly bitter flavor can be easily balanced with any tart ingredient.

You need:

  • Fenugreek leaves.
  • Chicken Breast with bone.
  • Some cherry tomatoes.
  • 1 tablespoon of Garlic paste.

Wash the leaves and keep them in a colander. This allows for easy draining of excess water. Slice the chicken breast till the bone. If there is any fat on the side of the breast do not discard it. Instead stuff it into the cuts. Use a cloth napkin to dry the breast and salt it.

Place the chicken breast with the smooth side down on a hot pan. Using a cloth napkin to protect your hand, push down on the breast. Use as much force as you can. Be careful so that the pan does not slip from the stove.

After about 4 mins of pushing down, flip around the breast. Then cover and cook for about 4 mins. The bone will help protect the breast from over cooking.. Open the lid and now apply the garlic paste all over the breast. Slide the breast all over the pan turn it around so the past makes contact with the hot pan. Add the tomatoes and leaves. Puncture the tomatoes so they can leak out the juices. Cook covered for 3-4 mins. Then open and move to high heat.

Dry it up and serve yourself a healthy meal.

Stir Fry Tuna

Posted in Keto Diet, Seafood, UncategorizedLeave a comment

IMG_20170718_111309746-02

You need:

  • Tuna fillets: Deboned and Skinless. Cut into 1 inch squares.
  • One chopped onion
  • Three to Four finely chopped Green Chillies
  • Lots of Chopped Garlic.
  • Lemon and Coriander
  • Turmeric and Coriander Powder.
  • Mustard Oil.

Immerse tuna pieces in water. There must be least 2 inches of water above the tuna. Bring to a boil and wait for a foam to start forming on top of it. Remove the foam as it forms. Once the tuna pieces have cooked and this will take only about 10 minutes, remove them from the water. Let them sit in a colander. They should keep steaming away and do not do anything till its cooled. Its important that the steam escapes. We don’t want mush we want flakes. Once its cooled using your fingers, tear the pieces into smaller flakes.

Heat mustard oil in a pan. Saute onion, garlic and green chilies.

IMG_20170718_105928073

Once they are translucent add turmeric powder, coriander powder and salt. Combine and then add the Tuna. Mix well and keep frying till its all incorporated and smells awesome. Squeeze some lemon juice and garnish with coriander leaves.

Enjoy a super yummy snack or meal. Use as a sandwich filling or just as it is.

Lentils and Vegetables

Posted in Keto Diet, Uncategorized, Vegan, VegeterianLeave a comment

IMG_20170717_125249483_HDR-02

You Need:

  • Any gourd like ridge gourd or bottle gourd.
  • Any lentils like Toor, Red Lentils (Masoor Dal) or Petite yellow lentils (Mung Dal) soaked for about 30 minutes.
  • Any Greens like Spinach or Amaranth leaves.
  • Ginger, dry red chilies, coriander seeds and cumin.
  • Onions or preferably shallots.
  • Turmeric and Coriander powder.
  • Coconut oil.

Heat the oil and saute the spices to make it fragrant. Saute the onions/ shallots. Once translucent add the gourd.

Cook for about 5-6 mins on high heat and then sprinkle some turmeric powder and coriander powder. Mix in the lentils and cook for another 4-5 mins.

Add the greens and cook covered on low heat for about 7-8 minutes.

Dry it up on high heat and enjoy a super healthy meal. This does not need any rice or bread. Eat it as it is.