What foods to eat on Keto?

 Eggs: local, pastured, or omega-3 whole eggs.

 Low Carb Veggies: cauliflower, french beans, broccoli,
mushrooms, bottle gourd, brinjals (eggplant), zucchini, bell
peppers, asparagus, green leaves like spinach, kale, tomatoes,
onions, peppers, etc.
 Butter and Cream: grass-fed butter, heavy cream, coconut cream.
Peanut butter, almond butter are also a good option.
 Cheese: unprocessed cheeses like mozzarella, cheddar, cottage
cheese (paneer), goat, cream cheese or, blue
 Nuts and Seeds: almonds, walnuts, pecans, hazelnuts, flaxseeds,
pumpkin seeds, chia seeds, hemp seeds, etc.
 Healthy Oils: extra virgin olive oil, clarified butter (ghee), coconut
oil, and avocado oil
 Sweeteners: stevia, erythritol, xylitol, monk fruit
 Avocados: Whole avocados or homemade guacamole
 Condiments: salt, pepper, herbs, and Indian spices
Nutrition Info (Per serving)
 Calories: 409 Net Carbs: 2g
 Carbs: 3g Fat: 32g
 Protein: 28g Fiber: 1g

Pesto Chicken Salad

Ingredients For the salad

 150 grams Boneless Chicken Leg and Thigh Meat

 15 grams Pine Nuts Order online
  Salt to Taste
 1 Tsp Italian Seasoning I recommend this
 1 Tsp Olive oil for marinating Try this one
 1 Tbsp Bacon Fat for frying
 100 grams Mixed Lettuce
 50 grams Cherry Tomatoes
 100 grams Bocconcini
For the dressing

 1 Tbsp HK's Basil Pesto Click here for the recipe

 2 Tbsp HK's Homemade Mayo Click here for the recipe
Instructions

1. Season the chicken with the Italian seasoning, salt and olive oil and leave to marinated
for 20 minutes
2. Toast the pine nuts in a dry pan and set aside once they have a nice brown colour
3. Fry the chicken in the pan using the bacon fat and set aside.
4. Make the dressing by mixing the pesto, mayo and the resting juices from the chicken
5. Assemble the salad with all the ingredients and pour the dressing over.
 FISH PAN FRY
Ingredients
 600 grams fish
 1 tbsp salt
 1 tsp turmeric powder
 2 tbsp red chili powder
 1 tsp pepper powder
 2 tbsp ginger garlic paste
 2 tbsp coriander powder
 1/4 cup chopped coriander
 1/4 cup chopped spring onions
 3 chilies vertically slit
 1/2 lemon
 1 sprig curry leaves
 5 to 6 tbsp oil
Instructions
1. clean and rinse and the fish pieces.
2. soak in salted buttermilk for 5 minutes to get rid of the fishy smell.
3. add salt, turmeric powder, red chili powder, coriander powder,
pepper powder, ginger garlic paste, chopped curry leaves, chopped
coriander, lemon juice and mix well.
4. leave the marinade for 15 to 20 minutes.
5. heat oil in a pan and place the fish pieces into the pan carefully.
6. fry them for 10 to 12 minutes each side flipping in between.
7. turn off the flame and garnish with chopped coriander and spring
onions.
 Paneer (Indian Farmer's Cheese)
Make your own Paneer at home from scratch.

Servings Prep Time Cook Time

1 portion 10 minutes 15 minutes

Ingredients

 1 Litre whole, full fat milk

 200 ml Heavy Cream

 2 tbsp lime juice or white vinegar (not lemon, lemon is not acidic enough)

Instructions

To the whole milk add 200 ml of heavy cream. This is to bump up the fat content of
the milk.

Place the milk on the stove and bring to a boil, while stirring occasionally to ensure
the milk doesn’t scorch on the bottom.

As soon as the milk starts boiling, turn it off and add the lime juice or vinegar to it. At
this point, it should begin curdling. Stir gently, you don’t want the curds to break up
too much.

Let the milk sit for about 15 minutes for the curds and whey to completely separate;
you should see the yellowish whey separate from the cheese-like curds.

Meanwhile, lay a cheesecloth on a colander (I’m using a steamer) and place the
colander in a deep-ish saucepan to catch the whey.

Pour your whey-curd mix into the cheesecloth, and let the whey drain away
completely.

Now we have to wash the curds with some cold water to stop them from cooking
further and to remove the residual lime/vinegar taste.

Once the water has drained, you’ll be left with crumbly cheese curds. You can use
the paneer right away at this point, if your dish calls for crumbly paneer, like the
paneer bhurji.
If you want solid cubes of paneer that you can use in gravies etc, fold the cheesecloth
over the curds until you have a rectangular package, then place a heavy weight on
top of the cheesecloth, like this saucepan, filled with water.

Weigh it down for about 45 minutes, then gently transfer the paneer to a cutting
board and slice into cubes.

You can use this immediately, if you like a soft paneer, or you can leave them in the
refrigerator for a few hours to let it firm up for frying or for use in gravies. If you plan
to store it longer, store it submerged in water to retain its freshness and keep it from
becoming too dry.