Keto Diet also known as Ketogenic Diet has become a rage in heath and nutrition industry. It is a new fashion to follow a ketogenic diet for weight loss and healthy living.

So, what is keto diet exactly? Ketogenic diet is a lifestyle modification diet which helps to lose weight by increasing the fat content in the diet and minimizing the carbohydrates and proteins. Amazing right? This means that one can consume pizza, cheese, butter, oil and still lose weight. But it comes with a twist, which is: the recipes are without sugars, refined flour, corn flour or whole wheat, etc. In each recipe, the fat: carbohydrate & protein needs to be between 2:1 to 4:1.

With increasing number of people following keto diet, it is important for restaurants and cafes to provide options to the customers. Below are examples of simple ketogenic recipes which could be included in the restaurant menu:

Creamy Mozzarella Chicken (chicken, heavy cream, mozzarella cheese, italian herbs, garlic, spices)

Nutrition value per 100 gms

• Energy: 326 kcals
• Carbohydrate: 2.61 gms
• Protein: 9.33 gms
• Total fat: 31.05 gms

Tips and tricks

• Deep fry the chicken to increase the fat content
• Use full fat cream and mozzarella cheese to ensure fat: carbohydrate & protein is maintained
• Ensure that portion of chicken is less compared to the amount of oil, cheese and cream.
• Use Italian spices and condiments to improve the flavor.

Guacamole (avocado, onion, tomatoes, lemon / lime, pepper, green chillies, cilantro)

Nutrition Value per 100 gms

• Energy: 126 kcals
• Carbohydrates: 3.58gms
• Protein: 2.30 gms
• Total fat: 11.05 gms

Tips and tricks

• Main ingredient in Guacamole is avocado. Though it is a fruit, it is a rich source of fat.
• Add butter or mayonnaise or nuts like almond and walnuts to add flavor and also to increase the fat content.
• Green chilies/ pepper could be added to neutralize the buttery taste of avocado

Keto Chocolate Ice-Cream (Heavy cream, stevia, sugar free dark chocolate)

Nutrition Value per 100 gms

• Energy: 266 kcals
• Carbohydrate: 9.55 gms
• Protein: 3.01 gms
• Total Fats: 26.14 gms

Tips and tricks

• Ensure the flavoring products used are sugar free. For fruit flavor, use sugar free essence or berries. Roasted almond, walnuts, hazel nut etc can be created by adding pieces of the nuts.
• For sweetness, artificial sweeteners are used.
• Ice creams can be made using heavy cream only or in combination with sugar free almond milk or sugar free soya milk.

To summarize the keto recipes which can be added in menu card, ensure that portion of cream, butter, cheese is maximum. All vegetables except roots and tubers can be used to create innovative recipes. For non-veg, all meats and fishes can be used but in smaller portion. For veg recipes, use soya bean and products, amaranth flour and/or almond flour and products.

The above recipes are used creating NutriCal which provides nutritional value of the recipe in a jiffy - including macros breakdown and 'net carbs' for keto recipe creators.

If you are a restaurant, cafe, food brand or manufacturer wanting to accomodate people following a ketogenic diet - contact NutriCal to help you.

Email us on info@nutrical.co to sign up for FREE TRIAL. Alternatively, call or whatsapp us on + 971 54 999 1190 for more information.