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    Vegan Keto: 80+ Super Delicious Vegan Ketogenic Diet Recipes For Weight Loss & Healthy Living
    Vegan Keto: 80+ Super Delicious Vegan Ketogenic Diet Recipes For Weight Loss & Healthy Living
    Vegan Keto: 80+ Super Delicious Vegan Ketogenic Diet Recipes For Weight Loss & Healthy Living
    Ebook161 pages1 hour

    Vegan Keto: 80+ Super Delicious Vegan Ketogenic Diet Recipes For Weight Loss & Healthy Living

    By Taylor Atherley

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    About this ebook

    Discover the endless possibilities of the vegan diet and the ketogenic diet in one book; losing the weight and still living healthy at the same time. Even though both diets seem like extreme opposites, it is very possible to eat your cake and still have it on the vegan ketogenic diet plan. This book will give you a rare insight into delicious vegan ketogenic diet recipes that will start you on the vegan keto journey without stress. 


    This book contains low carb high fat recipes that do not break the principles of veganism. In this book you will find over eighty (80) super delicious vegan ketogenic diet recipes for weight loss and healthy living, carefully written with detailed preparation times, cook times, servings, ingredients and a step by step instruction to making each recipe. The recipes are sectioned into nine (9) subheadings to making reading easier. You will find: Breakfast lunch & dinner recipes, salad recipes, snack & nibbles, beverages, soup recipes, pizza recipes, cheese recipes, exotic recipes and noodle recipes.  


    Learn the limitless & delicious benefits of the vegan ketogenic diet and live a completely healthy life!
     

    LanguageEnglish
    PublisherPublishdrive
    Release dateAug 3, 2017
    Vegan Keto: 80+ Super Delicious Vegan Ketogenic Diet Recipes For Weight Loss & Healthy Living

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      Book preview

      Vegan Keto - Taylor Atherley

      Shake

      INTRODUCTION

      The fear of being stranded with the choice of what to eat can be frightening. Carbs (wheat, veggies & fruits) are the life of the vegan diet; while on the other hand, extremely low carb meals and high fats are requisites of the ketogenic diet. Simply put, regular vegan meals will not fit a ketogenic diet plan and vice versa. Though the vegan keto diet seems to mirror two extremely opposite diet plans, the vegan keto diet is not as complex as you might be thinking. It is very easy to find a common ground as a wholesome diet plan that is simultaneously vegan and ketogenic.

      Carbs can be avoided without harming the vegan principles we live by as vegans. The vegan keto diet is very similar to the strict ketogenic diet and it is possible to eat the accurate quantity of healthy fats and protein needed without contravening vegan principles. Coconut oil, avocado oil, seeds, nuts and several other foods are readily available on the vegan ketogenic diet. On the vegan keto diet, it is essential that your daily intake of carbohydrates be reduced to 50 grams, which is mild when compared to 20 grams daily carbohydrate maximum for those living the strict keto diet lifestyle. Ketogenic diet principles are founded on eating high fat diet meals that translates the dieter into ketosis over a period of time. It simply means your body is being compelled to burn fat as a source of energy instead of glucose gotten from carbs. The vegan lifestyle has abundance of high fat dietary dishes that are plant based, delicious and very nutritious. 

      Vegan Ketogenic Diet Guide

      The following is a comprehensive guide that will help you as a vegan keto newbie to understand and fully enjoy the benefits of the vegan ketogenic diet.

      The Vegan Keto Diet Fat Sources

      Sesame oil, peanut butter (organic), coconut butter, coconut oil, olive oil, macadamia nuts, flax seed oil, and avocado (oil and fruit)

      The Vegan Keto Diet Seeds & Nuts Sources

      Walnuts, sunflower seeds, sesame seeds, pumpkin seeds, pecans, macadamias, hazelnuts, coconut flakes, chia seeds, almonds, and cashews (in small quantities, because of the higher concentration of carbs). 

      The Vegan Keto Diet Protein Sources

      Protein powder, textured vegetable protein, tempeh, and tofu.

      The Vegan Keto Diet Veggie Sources

      Zucchini, turnips, Swiss chard, summer squash, sprouts, spinach, spaghetti squash, snow peas, shallots, scallions, sauerkraut, radishes, radish, peppers, parsley, onions, olives, mushrooms, lettuce, leeks, kale, green beans, garlic, fennel, egg plant, edamame, dill pickles, dandelion greens, cucumber, collard greens, chives, chard, celery root, celery, cauliflower, carrots, cabbage, Brussels sprouts, broccoli, bok choy, bell peppers, beet greens, bean sprouts, avocado, asparagus, artichokes, alfalfa sprouts. 

      Vegan Keto Diet - Eat Nots

      There are some veggies and meals that should be avoided on the vegan keto diet, these meals and veggies are very high in carbs and will defeat the overall objective of reaching ketosis as vegan. Such as; legumes, yams, beans, parsnips, yucca, corn, peas and potatoes .

      You can live well, eat right, be vegan and still keep fit the ketogenic way.

      SALAD RECIPES

      Vegan Keto Tahini Curried Carrot Slaw

      Preparation Time: 15 minutes

      Cook Time: 5 minutes

      Serves: 4 servings

      Ingredients

      8 oz. (sliced into triangles) tempeh

      1 1/2 tablespoons stevia

      1/4 teaspoon liquid smoke (if desired)

      2 teaspoons soy sauce or 2-3 teaspoons tamari

      1 teaspoon coconut oil or olive oil

      4 cups carrots, shredded

      1 tablespoon raw walnuts, crushed

      1 tablespoon curry powder

      1 diced small onion

      1/8 teaspoon black pepper

      1/4 teaspoon turmeric powder (if desired)

      1/4 cup fresh lemon juice

      1-1 1/2 tablespoons stevia plus + an optional handful of raisins

      2 tablespoon tahini

      A few pinches of cayenne (if desired)

      1/2 cup (finely chopped) flat leaf parsley {plus more for garnish}

      Salt and pepper (for carrot salad, as necessary)

      Method

      1. Add olive oil or coconut oil into a skillet over high-heat and warm.

      2. Add liquid smoke, stevia tamari and the tempeh triangles into the hot oil.

      3. Slightly toss tempeh triangles around until coated and liquid is absorbed.

      4. Cook the tempeh until all the liquid is absorbed, tempeh edges are slightly darkened and the tempeh is browned, stirring and flipping from time to time, for about 5 minutes.

      5. Take off the heat and top tempeh with black pepper walnut pieces.

      6. Set tempeh pan aside.

      7. Add onion, raisins, stevia, parsley, spices, lemon juice, tahini and the carrots into a big mixing bowl.

      8. Toss until well combined.

      TIP: Optionally, add 1 more tablespoon tahini, for a more creamy salad; for thinned out or zestier salad, add 1 more tsp apple cider vinegar or 1 more splash of lemon juice. 

      9. Add pepper and salt into the salad bowl, as necessary.

      10. Serve carrot salad into bowls and add tempeh triangles over the top or refrigerate for up to 1 day.

      Lemon Almonds Green Bean Salad

      Preparation Time: 10 minutes

      Cook Time: 3 minutes

      Serves: 4 servings

      Ingredients

      1

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