Keto diet: Trainer explains what he typically eats
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Monya Kilian Palmer is the best-selling author of Keto Kitchen. Her latest book, Lazy Keto Kitchen, is full of delicious recipes to make it easier for beginner and experienced cooks alike to follow the keto lifestyle.
Following a keto diet not only contributes to weight loss, it is also beneficial for overall health.
Studies have shown the diet can help with a wide variety of health conditions, including heart disease, cancer, and Alzheimer’s disease, according to Healthline.
Now Monya’s book, Lazy Keto Kitchen, is available to buy in stores, the author has given Express.co.uk a glimpse of what’s inside.
She shares three of her favourite recipes for you to try at home.
Battered fish with tartare sauce
Monya said: “My keto batter is delicately crispy and so light: I just know you will love it as much as I do.
“I have provided a quick and easy tartare sauce which can be enjoyed alongside, and I promise you won’t even miss the chips.”
Prep time: 15 minutes
Cook time: 10 minutes
2 skinless, boneless white fish fillets, approx. 140g/5oz each (any white fish will do, but I like to use cod loins)
1 egg white
1 tablespoon double cream
2 tablespoons arrowroot powder (or use a 16g/½ oz sachet)
1 teaspoon baking powder
½ teaspoon paprika
ghee, for deep-frying
1 teaspoon psyllium husk powder
salt flakes, salt and ground white pepper
small handful of fresh flat-leaf parsley, finely chopped, to garnish
lemon wedges, to serve
70g (2½oz) mayonnaise
15g (½oz) small capers, finely chopped
15g (½oz) gherkins or cornichons, finely chopped
squeeze of fresh lemon
1 tablespoon finely chopped fresh flat leaf parsley
Begin by making the tartare sauce.
Simply combine all the ingredients in a small bowl and set aside.
Remove the fish fillets from their packaging and pat dry using paper towels. This step is essential to allow the batter to adhere to the fish.
Season all sides with salt and ground white pepper and set aside.
In a small bowl, whisk together the egg white, cream, arrowroot powder, baking powder and paprika, and season.
Add enough ghee for deep-frying to a medium-sized saucepan and place over a high heat until it is very hot.
Have a plate lined with paper towels at the ready, as well as a slotted spoon or spider strainer.
Once you are ready to deep-fry, whisk the psyllium husk powder into the bowl of batter.
If your batter is left to stand for too long, the psyllium husk powder will thicken the mixture far too much, so it’s important to do it at the last moment. (If you find it does over-thicken, just whisk in a small dash of cream or egg white to loosen it up again.)
Working quickly, dip the fish into the batter and allow any excess batter to run off.
Carefully lower the fish into the ghee.
Spoon the hot ghee over the top of the fish as it is deep-frying, then gently flip the fish over.
Frying fish like this won’t take very long (approximately two to three minutes, but thicker pieces may require slightly longer cooking times).
Once the fish is golden on all sides, remove with a slotted spoon and place on the paper-towel-lined plate.
Serve immediately to ensure the batter remains crispy, seasoned with salt flakes.
Scatter over some chopped parsley and serve with lemon wedges and the tartare sauce.
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Salmon & Avocado Poke Bowl
Monya explained why she likes this recipe, saying: “Sushi-grade salmon would be ideal for this recipe, but in all honesty, I do not generally bother sourcing it: I simply use the freshest salmon I can find because the fish gets ‘cooked’ in the acidic lime juice in much the same way as a ceviche.
“The lovely, fresh flavours in this bowl are unbeatable.
“My husband loves it with just a bit of heat, so he sprinkles over a pinch of dried chilli flakes. It is fresh and filling, and perfect for summer.”
Prep time: 40 minutes
Chill time: 10 minutes
260g (9¼oz) skinless salmon fillets (see Tip), cut into small, bite-sized pieces
juice of 1 lime
1 tablespoon tamari (gluten-free soy sauce)
200g (7oz) cauliflower florets
2 teaspoons rice wine vinegar
4 spring onions, finely sliced
2 teaspoons toasted sesame oil
1 avocado, peeled, stoned and sliced
1 teaspoon sesame seeds
small handful of fresh coriander leaves, finely chopped, to garnish
dried chilli flakes, to garnish (optional)
Place the salmon in a bowl. Pour over the lime juice and tamari and toss well to evenly coat.
Cover and place in the refrigerator for at least 25 minutes while you prepare the remaining ingredients.
Place the cauliflower in a food processor and blitz until it resembles coarse breadcrumbs. (If you are using a mini food processor, this is best done in two or three batches.)
Place the blitzed cauliflower ‘rice’ into a wide, shallow, microwave-friendly bowl and microwave on high for five minutes.
Set aside to cool, preferably in the refrigerator, for at least 10 minutes.
Once cooled, stir through the rice wine vinegar, sliced spring onions and sesame oil.
Arrange the ‘rice’, salmon and avocado in 2 serving bowls, being sure to drizzle over all the marinade juice from the salmon.
Taste for seasoning and texture.
If you find it a bit dry, or think it requires additional seasoning, add a little more tamari and sesame oil.
If you feel it needs more acidity, a squeeze of fresh lime will help.
Finish with a pretty scattering of sesame seeds, fresh coriander and dried chilli flakes (if desired).
Chocolate Mud Pie
Monya commented: “This luxurious dessert is loosely based on a classic French silk pie.
“Depending on the temperature at which it is served, you can choose to have it super-silky (by removing it from the refrigerator an hour before enjoying) or more ganache-like (enjoyed straight from the refrigerator).
“Please be mindful that it contains raw eggs, so it should be consumed within two days of making (but I don’t think that will be a problem at all).”
Prep time: 25 minutes
Chill time: 15 minutes
Cook time: 4 hours
190g (6¾oz) dark chocolate (85 percent cocoa), broken into small pieces, plus 10g (¼oz) grated, to decorate
125g (4½oz) unsalted butter
450ml (16fl oz) double cream
60g (2¼oz) powdered erythritol, sifted
2 large eggs
1 tablespoon unsweetened cocoa powder
For the base
50g (1¾oz) unsalted butter
125g (4½oz) almond flour
2 tablespoons powdered erythritol, sifted
1 tablespoon unsweetened cocoa powder
2–3 drops of liquid stevia (optional)
Begin by making the base.
Preheat the oven to 200°C/180°C/400°F/gas mark 6 and grease a loose-bottomed 18cm (7in) tart tin.
In a bowl, mix together the almond flour, erythritol and cocoa powder.
Gently melt the butter in a small saucepan over a low heat and add the liquid stevia (if using). Pour the melted butter into the almond flour mixture and stir well.
Tip into the prepared tart tin and press down to form an even, compact layer on the base and sides of the tin.
Bake for 12 minutes, then allow to cool completely in the tin on a wire rack.
Once cooled, carefully remove the tart from the tin and place on a serving plate or cake stand.
Meanwhile, make the chocolate filling.
Place the chocolate and butter in a small non-stick saucepan over a low heat and stir until melted. Set aside to cool to room temperature.
In a separate bowl, use a hand mixer to whip together the cream and erythritol until the mixture forms soft peaks.
Transfer half of this sweetened whipped cream into a second bowl and set it aside for the chocolate cream topping.
Pour the melted chocolate into the first bowl of whipped cream and continue to mix with the hand mixer.
Add the eggs one at a time, mixing between each addition until the mixture is almost mousse-like.
Immediately tip this mixture into the cooled tart case.
To make the chocolate cream topping, clean the whisks on your hand mixer, then whip the cocoa powder into the reserved bowl of sweetened cream until it forms stiff peaks.
Place this mixture on top of the mud pie and finish with grated chocolate.
Leave to chill in the refrigerator for three to four hours before enjoying.
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