When I first started following a Keto diet I will admit to you, I was winging it a bit. I relied on a lot of guess-work and had read quite a lot of conflicting advice… I was really CONFUSED.
I am writing a free e-book for you at the moment which will get you started on a Keto diet quickly and easily but really wanted to share with you some tools that really help me every day to stay in ketosis and enjoy the amazing effects of this powerful way of eating.
- My one-pot dinner
- Ketonix Monitor
- Turbo Tea or Coffee
- MCT Oil
- Fuel for exercise on the go – Fit Fudge
Who likes lots of washing up? Not me.
I love simple cooking, full of flavour and preferably all in one pan.
Here is a delicious recipe that you can make in a slow-cooker or simply on the stove in a casserole pot.
Bridget’s Beef Bonanza
(Enough for 4 portions)
1 tbsp goose fat or coconut oil
600g / 1.3 pounds stewing beef or boneless beef chuck roast cut into cubes
100g / 3.5 oz smoked streaky bacon, chopped
1 onion, chopped
2 cloves garlic, chopped
1 packet (12g / 0.4 oz) powdered unflavoured gelatin (great for keto chicks!) I use the Dr Oetker range.
400ml (1 1/2 cups) water
1 beef stock cube
1 sprig rosemary
1 tablespoon tomato puree
100g / 4 oz Button Mushrooms halved
- Preheat the oven to 160 °C or 320 °F.
- Heat the goose fat or coconut oil in ovenproof casserole or metal pot. Fry the beef so that all sides turn brown.
- Remove from the pan and set to one side. Add the onion, garlic and bacon to the pan and cook for 1 minute. Add the water, gelatin, stock cube and tomato puree.
- Mix and bring to the boil. Throw the beef back into this mix and add the mushrooms and rosemary.
- Transfer the cooking pot with the lid on to the oven for 2 hours or until the beef is tender.
- If you are using a slow cooker then do all the steps in a pan and transfer over to the slow cooker at the stage when you would have put it in the oven. Cook in the slow cooker on high for an hour, then low for 5-6 hours.
Serve with some pan-fried kale, cabbage or spinach.
I usually divide it up once cool into freezer bags and then freeze them.
Keto essential 2 – Ketonix Monitor
If you are obsessed with measuring whether or not you are effectively in ketosis then I highly recommend one of these. They are easy to use and not expensive in the long run. If you travel then they this is perfect as you can plug it in via USB to a computer to charge.
I have used blood monitoring to test too but the strips are expensive and not everyone enjoys pricking for blood!
I don’t like the Ketone Urine detection strips as they are not as accurate.
Eventually you will get to know when you are in ketosis and may not need to monitor (it also avoids becoming obsessed!) but in the meantime I can highly recommend a Ketonix Monitor
Keto essential 3 – Turbo Tea or Coffee
When the craze started for Bulletproof coffee I gave it a go (as a self-experimenter I just LOVE trying recommendations).
I really struggled.
I have a problem with dairy and adding butter to a hot drink just didn’t work for me – it triggered acne and left me feeling nauseous.
I played around with the concept (thanks Dave Asprey!) and came up with an alternative.
I now have one of these most mornings (as I usually don’t eat until 2pm) it works great for me an hour before going on a long run which for me is usually 2 hours.
Turbo Tea or Turbo Coffee
Green tea bag (I love teapigs) or chai tea bag (if you prefer) steeped in half a mug of boiling water for 10 minutes
A shot of strong espresso/ nespresso pod coffee (I bought these after watching the George Clooney advert….) top it up with half a mug of boiling water
1 tablespoon of MCT oil or coconut oil
2 tablespoons of coconut cream (or the cream at the top of a can of coconut milk)
1 tablespoon ground flaxseeds
Throw the whole lot in a high-speed blender for a few seconds until mixed in.
Drink and enjoy!
Keto essential 4 – MCT Oil
I just love MCT oil – MCT is short for Medium Chain Tryglyceride Oil. I use it when I don’t want the flavour of coconut in something. There has been lots of information (false) on the internet claiming that it is better for you than coconut oil. Actually, coconut oil would be better as MCT is manufactured and has little or no lauric acid in it (I won’t bore you with lots of science now…).
However. Not everyone likes the taste of coconut oil AND I find MCT oil easier to travel with (as it stays liquid in the bottle) so I have added it to my top 5 essentials.
Keto essential 5 – Fit Fudge
Until recently I have been going long distance running with a pouch full of nuts in my rucksack – whilst I still do that from time to time I loved discovering Fit Fudge. They are an amazing company that I came upon quite by accident. The owners run at the same parkrun as me – Crane Park, UK.
They are great athletes and really warm and friendly people. I love that they are on a mission to create performance fuel that works.
The pouch contains coconut oil, tahini, raw cacao, chia seeds, raw honey, coffee, maca powder, vanilla, cinnamon, turmeric, sea salt and cayenne pepper.
Each pouch contains 3.4 g net sugars so I save them for when I am exercising. DELICIOUS.
Order Fit Fudge
I would love to know your Keto must-haves! Give me something to add to my shopping list….