Vegan Keto Veggies – re-feed shortcuts

Vegan Keto Veggies – re-feed shortcuts

A lot of people think vegan is difficult, they think keto is difficult but they think vegan keto is impossible!
Its not.
What is difficult is changing whatever habit you have, if you dont see the point of changing it.

I am vegan and living keto because with those choices l am recovering my brain in the best way possible.
And only having to eat specific things at specific times and with that recover from a brain injury, to me that seems like the easy solution!

Because of my injury l struggle with planning, l struggle with concentration and l struggle if the amount of tasks are too many – so l am a master of finding easy solutions.
That goes also for my cooking.

I prefer seasonal and organic so when different veggies are in season l tend to buy bulk, prepare and freeze so l have solutions ready for me to cook.

These l made yesterday.


Rice

I make rice of cauliflower, broccoli, red cabbage, white cabbage and spring cabbage.
I split them in half, chop them into rice in the food processor.
That count as one portion (aprox.400g), l then freeze in a bag.

Cabbage tend to make food sour if you mix it in, so l never do.
I make it independently in a pot with lots of spices that fits with the dish l am going to make and fry it with organic unrefined coconut oil.
I leave the lid on and let it simmer for 20min and then the sour cabbage taste is gone.

Using veggies instead of normal rice is a brilliant keto solution.
There is nothing beneficial in normal rice anyway!


Spaghetti

You can make spaghetti with a spiralizer.
There are a few good ones and the majority are really bad!
I use one that is really good and not expensive at all…
l think l have had 5 different ones, one l hated more than the other until l got the one l have as a gift. I am not saying mine is the best one, it just works for me, what l can say is; avoid the handheld ones!

I spiralize zucchini for spaghetti and cucumber for a cold summer salad.
If you are not doing keto you can use beets, carrots, parsnips and pumpkin as well

I always chose organic and stock up in season.
I spiralize so l have apox 500g spaghetti in a bag and freeze.
When l want to use it l just pour boiling water over the spaghetti, let it defrost, strain it, add herb salt, pepper and nutritional yeast and the spaghetti is ready to serve.
Easy peasy


Mash

You use cauliflower for your mash, super easy!
Boil the cauliflower, blend with salt, pepper, organic rape oil* and a bit of plant milk to get the consistency as you want.
Add nutritional yeast for flavouring.
Done…
* note on rape oil: l know that a lot of nutrition experts are against rape oil, its because in the US rape oil is normally highly processed, GMO and utterly toxic.
In Europe however, its normally not!
And in Denmark particularly we have the most amazing rape oil due to the underground and where its grown!
From a small island we get Lehnsgaard rape oil that is both organic and high in omega3 and therefore the rape oil l always use.
Just remember, rape oil is unstable due to the high amount of omega3 and can not be warmed only used ON and IN food.


Portobellos

My absolute favourite meaty veggie!
I buy them in bulk as well, wash, chop into big bites and freeze 600g a bag.
I use them for Italian with a (coconut) cream sauce and spaghetti.
I use them in stews
And l use them for the best pate you have ever tasted!


VEGAN KETO IN THE FREEZER

In Denmark, as in many other countries, you can find amazing organic frozen veggie mixes that fit perfectly for 1 meal if you add veggie rice, mash or pasta to it and make the frozen mix into a sauce.

Just make sure you read the ingredient list to check for sugars, starch, e-numbers and also check that the veggies are keto.

These are my favourites, but l am sure you can find similar ones in your country.

Contain: green bean, carrot, cauliflower, onion, garlic
I have the curry with curry rice – see how to make the rice above – of either white cabbage, broccoli or cauliflower.

Contain: zucchini, onion, tomato, fennel and yellow pepper
I have it with mash made of cauliflower or fried chili rice made of red cabbage.

Contains: red, green and yellow peppers, tomato, zucchini, red onion, garlic and basil
I make a tomato sauce of tomato pure and have it with zucchini pasta

Contains: green bean, broccoli, mushroom, red onion and garlic
I have it with mash with thyme or fried rice with thyme.

Of other frozen veggies you can chose is:

Broccoli florets
Cauliflower florets
Brussel sprouts
Spinach
Kale


VEGAN KETO IN THE FRIDGE

Plant milk – unsweetened soy or you can make your own almond milk
Soy yoghurt – make your own
Coconut yoghurt
Tofu
Naturli Spreadable/Smørbar
Naturli Vegan Block
Vegan grated cheese
Vegan cheese in slices
Vegan mayo (l prefer Heilmanns)
Cauliflower
zucchini
Mushrooms
Cucumber
Celery
Bell peppers
Spinach
Field salad
Kale
bok Choy
Swiss Chard
Tamari
ACV


VEGAN KETO ON THE COUNTER

Avocado
Tomatoes
Onions
Garlic


VEGAN KETO PANTRY

Peanut butter
Almond butter
Tahini
Organic Raw extra virgin olive oil
Lehnsgaard rape oil
Organic unrefined coconut oil
Tomato pure
Naturli Veggie Bites
Nutritional yeast
Coconut flakes
Coconut flour
Almond flour
Pea protein
Almonds
Brazil nuts
Macadamia nuts
Peanuts
Chia seeds
Flax seeds
Psyllum husk
Pumpkin seeds
Sesame seeds
Poppy seeds
Sunflower seeds


VEGAN KETO ANTIINFLAMMATORY SPICES

Turmeric
Ground cumin
Cumin seeds
Curry powder – all different kinds
Cayenne
Garlic powder
Paprika – also the smoked one to make “facon”
Pepper mix
Black pepper
Maldon salt
Ginger powder
Licorice root
Cinnamon
Oregano
Basil
Thyme
Estragon (for vegan béarnaise)
Herbe de Provence (for vegan Shepards pie)


I hope you find this useful
l have made a Facebook group where l advise on vegan, on keto, and on how to go from 18:6 into water fast.
You would be welcome to join us
English speaking group here
Danish speaking group here
Love

P <3

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