The ketogenic diet is a high-fat, low-carb diet that helps burn excess fat in the body by triggering a metabolic state called “ketosis.” It entails eating fewer foods that are rich in carbohydrates, which may be why some people might feel deprived.
But the idea that you can no longer eat “tasty” foods because of the restrictions of this regimen is a grave misconception. In fact, you can still relish a number of delicious condiments without having to break your keto diet.
Here are five recipes that are guaranteed to make any keto meal better:
1. Apple Cider Vinegar Salad Dressing
Apple cider vinegar (ACV) is a powerful ingredient that has been found to be beneficial for gut health. Lauded as a cure-all elixir by many, ACV can boost the effects of the ketogenic diet by increasing the number of mitochondria during ketosis.
And what better way to make the most out of this super ingredient than using it in a salad dressing? Simply mix the following ingredients:
- ½ cup of apple cider vinegar
- ½ cup of olive oil or avocado oil
- 3 to 4 cloves of finely chopped garlic
- salt and pepper to taste
This condiment offers a tasty way to enjoy the fat-burning benefits of ACV while maintaining a simple-yet-appealing flavor. To make it even healthier, you can replace the garlic with fresh herbs and ditch the pepper.
You can also add a variety of twists in its flavor by tossing in some herbs such as cilantro, rosemary, basil, or chives, all freshly chopped; adding savories like purple or sweet onions, fresh citrus, or diced shallots; or sweetening it with raw honey, maple syrup, or agave.
2. Bulletproof Guacamole
This extra creamy recipe gives that popular Mexican dip a Bulletproof health boost and keto-friendly twist using the upgraded XCT Oil or super healthy Brain Octane Oil.
Here’s what you’ll need:
- 4 large Haas avocados, ripe and peeled
- 2 to 4 tablespoons of Upgraded XCT Oil or Brain Octane
- 1 tablespoon of dried organic oregano
- At least 2 teaspoons of Himalayan salt to taste
- 1 to 3 teaspoons of apple cider vinegar to taste
After you gather and prepare all the ingredients, the next step is to blend everything together using a hand blender. Work on it until it reaches an extra creamy consistency, and toss in some chopped cilantro, jalapenos, or any other herb that you like.
3. Avocado Oil Mayonnaise
Mayonnaise is a classic condiment that has been used as a sandwich spread and salad dressing. To make it keto-friendly, you only need to choose a healthier oil to mix with the egg yolk. Among the recommended replacements include avocado and Brain Octane Oil, both of which are packed with healthy fats.
4. Low-Carb Strawberry Jam
Who says you cannot have strawberry jam on keto? Using the right approach, you can include the occasional fruit to your high-fat, low-carb regimen.
Here’s what you’ll need:
- 1 cup of fresh organic strawberries, chopped
- 1 tablespoon of organic lemon juice, squeezed fresh
- 3 to 4 teaspoons of birch xylitol, depending on the sweetness of the strawberries
- 1 tablespoon of Collagelatin or ½ tablespoon of grass-fed gelatin
- 1 tablespoon of water
To make, start by cooking the chopped strawberries in lemon juice and a smaller quantity of xylitol over medium heat. Remember to stir while combining each ingredient gradually.
Continue this for about 15 minutes, with occasional stirring. You should also mash the strawberries using a fork or potato masher once they have softened during the process. Taste to check its sweetness. Add more xylitol to taste.
While the strawberries are cooking, whisk together gelatin and water in a small bowl. Then, pour the gelatin mixture with the other ingredients and continue stirring to blend them all together.
Once you get a viscous texture, remove the saucepan from the heat and pour it onto a heat-safe container that can accommodate half a pint. Let it cool before covering, then place in the refrigerator for about one hour.
This low-carb strawberry jam can be served as a topping for keto bread, waffles, and pancakes. And because this keto condiment mixes organically grown strawberries with xylitol and grass-fed Collagelatin, you are ensured that you still follow your chosen diet.
The presence of Collagelatin can help ensure that the jam’s gelatinous consistency is just right. The best part is, it has zero net carbs for every teaspoon you serve.
5. Chocolate Toasted Coconut Butter
Believe it or not, each tablespoon of this delicious sandwich spread only contains 1 net carb, and it only has three ingredients. The best part is, you don’t even need much to satiate your craving for something sweet.
Here’s what you’ll need:
- 1 pound of shredded coconut or unsweetened coconut chips
- 6 tablespoons of cacao or cocoa powder
- ¼ teaspoon of sea salt
Start by preheating the oven to 350 degrees Fahrenheit. Then, prepare the shredded coconut or coconut chips by spreading them onto two baking sheets. Make sure the layers are thin.
Once this is done, proceed with baking and leave it for about ten to 15 minutes, with occasional stirring (every three minutes will do). Remember that shredded coconut tends to toast faster than flakes, so pay close attention until they become golden brown to avoid burning.
After they cool for another 15 minutes, process the coconut onto a food processor or blender until you get a smooth and runny consistency. Add cocoa or cacao powder and sea salt and continue blending until extremely thin.
Finally, pour the mixture into a jar and keep at room temperature. Expect it to firm up as it cools.
To keep your condiment Bulletproof, you should only use high-quality chocolate powder to reduce the chances of mold exposure.
Choose Tasty and Healthy
When deciding to go on a diet like keto, most people think that they have to choose between eating tasty and staying healthy. But the truth is you can choose both. This condiment recipe compilation provides only one of many proofs of this fact.
Dave Asprey is the creator of the widely-popular Bulletproof Coffee, host of the #1 health podcast, Bulletproof Radio, and author of the New York Times bestselling book, “The Bulletproof Diet.” Through his work, the Silicon Valley investor and technology entrepreneur provides information, techniques and keys to taking control of and improving your biochemistry, your body and your mind so they work in unison, helping you execute at levels far beyond what you’d expect, without burning out, getting sick, or allowing stress to control your decisions.