Nutrient-dense keto recipes

The “ketogenic” diet is all the rage these days. But with the emphasis on dietary fat, people following a keto diet often miss out on the essential micronutrients they need to thrive.   

Very high-fat diets tend to have less essential nutrients per calorie.  This can lead to increased cravings and conditions associated with nutrient deficiencies in the long term.  Hunger can increase to ensure more nutrients are obtained from the diet.

These recipes prioritise a low insulin load while keeping an eye on nutrient density.   They are ideal for someone wanting to pursue a therapeutic ketogenic diet. They may also be useful for someone who is still struggling to stabilise their blood sugars on a low carbohydrate diet. 

Egg, avo and salad

This high-fat salad will provide you with plenty of choline and vitamin A from the egg and folate and phosphorus from the greens to ensure you get your nutrients with a keto diet.

Waldorf salad

This nutritious salad recipe provides plenty of fat from the mayonnaise while also boosting the micronutrients that are often lacking in a ketogenic diet.

Waldorf Salad

Guacamole

Avocado can be a healthy cornerstone of a high-fat ketogenic diet and this tasty guacamole recipe is a great way to get more avocado in your diet.

Guacamole

Sardine salad

Sardines may be an acquired taste, but they are a highly nutrient-dense fatty fish to add to this great salad recipe.

Sardine Salad

Baked avocado with ricotta

This is a simple tasty snack from type 1 diabetic and orthopedic surgeon Dr Carrie Diulus is a great low carb snack or meal to help keep your insulin low. The avocado gives a solid dose of fat for energy along with copper and fibre while the nutritional yeast gives a boost of B vitamins which are critical to enabling you to use carbohydrates and stabilising blood sugars.

Join our Healthy Low Carb & Keto Recipes Facebook Group to get a stream of inspirational vibrant healthy nutrient-dense keto recipes.

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