Vegetable and Feta Slice

http://www.heartfoundation.org.au/recipes/pages/Vegetable-and-feta-slice.aspx?mt=Lunch

Turkish Eggs

Ingredients

2 tsp Olive Oil
2 onions, sliced
1 red or green Capsicum, halved deseeded and sliced
1-2 red chillies, deseeded and sliced
400g can chopped tomatoes
1-2 tsp sweetener
4 eggs
few leaves of basil, roughly chopped
6 tbsp thickened cream
2 garlic cloves, crushed

Method
Heat the oil in a deep frying pan. Stir in the onions, capsicum and chillies. Cook until they begin to soften. Add the tomatoes, sweetener, garlic, cream, basil mixing well. Cook until the liquid has reduced, season.
Using a wooden spoon, create 4 pockets in the tomato mixture and crack the eggs into them. Cover the pan and cook the eggs over a low heat until just set.
Optional extras are Chilli powder, Smoked Paprika. Play with spices to suit your taste buds

Chocolate Sponge Cake

Ingredients
300g Almond Flour
4 Whole Eggs
1/2 Cup Water
60g Cocoa Powder, darker the better
60g Butter
1 tsp Baking Powder
Vanilla Essence
Pinch of Salt
2 tsp Liquid Sweetener

Method
Preheat oven to 160 Fan forced
Grease a medium pan or cover with baking sheet
Beat eggs by hand or low speed, add the water slowly while mixing.
Add the softened butter and continue to mix
Add the vanilla essence and sweetener and mix enough to make sure the ingredients are blended thoroughly.
Add the dry ingredients to the wet mix spoon by spoon at a time while gently mixing.
Place the mixture into the pre-greased pan and back for roughly 25-30 mins, or until a toothpick comes out clean.

Cool then serve with whipped cream.

Eating Out on Keto

Alot of fast food places will tailor a meal to your needs, with the amount of peopke these days with intolerances and allergies, one cookie cutter menu cannot be applied. My advice is: just ask and you will recieve!

Fluids on a Keto Diet

It is very important to stay hydrated whilst on a High Fat, High Protein diet. Drinking a good amount of fluids helps the body to "cleanse" the digestive system of excess fats and clear out carbs during the first 4 days.
I drink roughly 4-6L of water during the first 4 days then back off to about 2-4L after the initial 4 day period. I strictly drink water and refrain from using anything with sweeteners (ie Diet Sodas and Calorie restricted cordials), Sweeteners are connected to Sugar alcohols which fall under the Net Carb category. If I'm really craving for sweets I settle for one Pepsi Max only.
I find that if I don't maintain hydration levels, my hair and skin become quite oily.

Fluids on a Keto Diet

Dave Palumbo Keto Diet for Women

For women under 130lbs (60kgs)
Alternate 1 day on Diet 1..... 2 days on Diet 2 and then repeat.

Diet 1
•Meal 1 - 12 egg whites
•Meal 2 - 40g whey protein
•Meal 3 - 170g chicken with 1 cup asparagus or green beans
•Meal 4 - 170g white fish (fluke, flounder, sole, ect.) With a green salad with vinegar & mustard (no olive or macadamia nut oil)
•Meal 5 - 35g whey protein or 12 egg whites

Diet #2
•Meal 1 - 2 whole (omega-3) eggs with 6 egg whites
•Meal 2 - 35g whey protein with 1 tablespoon all natural peanut butter
•Meal 3 - 170g chicken with 1/4-cup (1oz) cashew nuts, or almonds, or walnuts (vary it)
•Meal 4 - 170g salmon, swordfish, or red meat with a green salad (no tomatoes, red peppers, or carrots) with 1 tablespoon of olive oil or mac nut oil and vinegar
•Meal 5 - 35g whey with 1 tablespoon all natural peanut butter or 2 whole (omega-3) eggs with 6 white

For women over 130lbs  (60kg's)
Meal 1 - 2 whole (OMEGA-3) Eggs with 6 egg whites
Meal 2 - 35g Whey protein Isolate with 1 tablespoon all natural peanut butter
Meal 3 - 170g chicken (or turkey) with 1/4-cup (1oz) cashew nuts, or almonds, or walnuts (vary it)
Meal 4 - 140g salmon, swordfish, or RED MEAT with a green salad (no tomatoes, red peppers, or carrots) with 1 tablespoon of Olive Oil or Mac Nut Oil and vinegar
Meal 5 - 35g Whey Protein Isolate with 1 tablespoon all natural peanut butter or 2 whole (OMEGA-3) EGGS with 6 whites
You should have a cheat meal once per week (in place of meal #5).

Macro Breakdown
(Different to other Keto diets)
Fat 58%
Protein 32%
Carbs 10%

Keto Meringues

Ingredients
250mls Egg Whites
1 Tbs Cinnamon
2 tsp Vanilla extract
5 tsp Sweetener (Hermestas)

Method
Pour eggs whites into a bowl on beat until soft peaks form, gradually add in Cinnamon, Sweetener and Vanilla and continue beating until a firmer trail forms behind beaters.
Preheat oven to 100 degrees
Spoon mixture onto a greased tray and bake at 100 degrees for the first 10 mins, then set oven to 90 degrees and bake for another 2hrs. The idea is to remove all moisture slowly. Check occasionally, they will firm up but will be fluffier than normal meringues.

Alternatively, instead of Cinnamon, add finely ground coffee granules to make Coffee Flavoured Meringues. Or leave out the spices and have them plain, top with whipped cream!