These recipes include approximate quantities of ingredients for 3 or 4 servings, to give a general idea of how easy and delicious a ketogenic diet can be. Talk to a health worker who knows about epilepsy and keto diets to help calculate more exact amounts that match a specific person’s nutritional needs and seizure triggers.
Many people are used to measuring ingredients by sight rather than using tools like measuring spoons or scales. For best results in controlling seizures and meeting nutritional needs with a keto diet, measuring ingredients is important.
Simple Mackerel
This simple recipe for fish does not require an oven. Mackerel is a fatty fish and valuable source of energy in a keto diet. You can substitute mackerel with another local fatty fish, for example: sardines, hilsa (also called ilish or pulasa), trout, tuna, or Nile perch.
Fresh mackerel fillets (1 to 2 fillets per person)
Sauce (soy, tamari, teriyaki, fish, or tomato, or miso paste), 15 to 30 ml (milliliters) or 1 to 2 Tbs (tablespoons)
Oil (15 to 30 ml or 1 to 2 Tbs)
Garlic cloves, finely chopped (1 to 2)
Ginger, grated, 5 to 10 g (grams) or 1 to 2 tsp (teaspoons)
Lime or lemon, sliced
How to make:
Mix sauce, oil, garlic, and ginger in a bowl.
Rub both sides of the mackerel fillets with mixture. Marinate the fish in the mixture for 15 to 30 minutes. The longer the time, the more flavorful.
Put a pan on medium to high heat.
Cook the mackerel fillets for 3 to 4 minutes on each side until the outside is browned and slightly crispy. Cooking time varies based on fillet thickness.
Squeeze lime or lemon slices over the mackerel. Then it is ready!
Lettuce wraps with chicken
This is a keto version of shawarma, a popular Middle-Eastern dish. The keto recipe replaces traditional bread with fresh lettuce leaves.
Ingredients:
Chicken thighs, cut into easy-to-bite pieces, ½ kg or 1 lb (pound)
Oil (30 ml or 2 Tbs)
Onion, finely chopped (½)
Garlic clove, finely chopped (½)
Ginger, finely chopped (30 g or 2 Tbs),
Cumin seeds or cumin powder (1 g or ½ tsp)
Turmeric powder (1 g or ½ tsp)
Salt and pepper (to taste)
Lettuce leaves (2 large)
Cucumber and tomatoes, chopped (½ of each)
Coriander or cilantro, finely chopped (2 to 3 stems)
How to make:
In a bowl, mix oil, cumin seeds or cumin powder, chopped coriander,
onion and garlic, salt and pepper.
Add chicken pieces to bowl and rub each piece of chicken with the mix.
Let the spiced chicken sit 15 to 20 minutes. Refrigerate it for a few hours for an even better flavor.
Heat oil in a pan over medium to high heat.
Cook the chicken pieces until fully cooked and slightly browned on the edges.
Put a few pieces of cooked chicken in the center of a large lettuce leaf.
Add chopped cucumber, tomato, and coriander.
Wrap the lettuce leaf around the chicken-cucumber-tomato-coriander.
Eat it fresh!
Cauliflower upma
Upma is a savory Indian dish. This recipe replaces the traditionally used semolina wheat with cauliflower.
Ingredients:
Cauliflower, grated or finely chopped (1 medium-size head)
Ghee (clarified butter) or oil (30 ml or 2 Tbs)
Carrot, chopped (½)
Green beans, chopped (5 to 7)
Peas (a handful)
Onion, finely chopped (½)
Coriander or cilantro, finely chopped (2 to 3 stems)
Mustard or cumin seeds (2 g or 2 tsp)
Turmeric powder (1 g or ½ tsp)
Red chili powder (1 g or ½ tsp)
Salt and pepper (to taste)
How to make:
Grate or finely chop the cauliflower until it is the size of grains of rice.
Heat half of the ghee or oil in a pan.
Add cauliflower and cook for 5 to 7 minutes, stirring often. Once cooked,
remove from the pan and set aside to cool.
In the same pan, add the remaining ghee or oil.
Add the mustard or cumin seeds so they pop.
Add chopped onion and cook until it turns golden brown.
Add carrots, green beans, and peas. Cook for a few minutes until soft.
Add salt, pepper, turmeric, and red chili powder.
Add cooked cauliflower to the pan.
Mix everything together to combine spices and cauliflower.
Top with chopped coriander or cilantro.
Enjoy! This dish can be refrigerated for 1 to 2 days.
Chicken suya
Suya is a popular West African street food known for its spicy and flavorful grilled meat, often served on skewers (sticks). This version can be cooked in a pan.
Ingredients:
Chicken breast, cut into thin strips (½ kg or 1 lb)
Onion, finely chopped (½)
Garlic clove, finely chopped (½)
Salt and pepper, to taste
Oil (30 ml or 2 Tbs)
Thin wooden skewers (2)
How to make:
Rub oil on chicken strips.
In a bowl, mix onion, garlic, salt, and pepper to create the spice mix.
Add the chicken pieces to the bowl and toss until they are well coated with
the mix.
Let the chicken marinate for 20 to 30 minutes (or longer for more flavor).
Thread the chicken onto skewers.
Heat oil in a pan to medium to high heat.
Put the chicken-on-skewers on the heated pan. Cook 3 to 4 minutes on
each side, or until the outside is browned and slightly crispy. Cooking time
will vary based on the thickness of the chicken pieces.
Remove the sticks from the pan. Let them rest for 2 to 3 minutes
before eating.
