Taylor Atherley - Vegan Keto: 80+ Super Delicious Vegan Ketogenic Diet Recipes For Weight Loss & Healthy Living

Vegan Keto 80+ Super Delicious Vegan Ketogenic Diet Recipes For Weight Loss & Healthy Living TAYLOR ATHERLEY Copyright 2017 Taylor Atherley All rights reserved. No part of this publication may be reproduced, distributed, or transmitted in any form or by any means, including photocopying, recording, or other electronic or mechanical methods, without the prior written permission of the publisher, except in the case of brief quotations embodied in critical reviews and certain other noncommercial uses permitted by copyright law. Limit of Liability The information in this book is solely for informational purposes, not as a medical instruction to replace the advice of your physician or as a replacement for any treatment prescribed by your physician. The author and publisher do not take responsibility for any possible consequences from any treatment, procedure, exercise, dietary modification, action or application of medication which results from reading or following the information contained in this book. If you are ill or suspect that you have a medical problem, we strongly encourage you to consult your medical, health, or other competent professional before adopting any of the suggestions in this book or drawing inferences from it. This book and the authors opinions are solely for informational and educational purposes.

The author specifically disclaims all responsibility for any liability, loss, or risk, personal or otherwise which is incurred as a consequence, directly or indirectly, of the use and application of any of the contents of this book.

T he fear of being stranded with the choice of what to eat can be frightening. Carbs (wheat, veggies & fruits) are the life of the vegan diet; while on the other hand, extremely low carb meals and high fats are requisites of the ketogenic diet. Simply put, regular vegan meals will not fit a ketogenic diet plan and vice versa. Though the vegan keto diet seems to mirror two extremely opposite diet plans, the vegan keto diet is not as complex as you might be thinking. It is very easy to find a common ground as a wholesome diet plan that is simultaneously vegan and ketogenic.

Carbs can be avoided without harming the vegan principles we live by as vegans. The vegan keto diet is very similar to the strict ketogenic diet and it is possible to eat the accurate quantity of healthy fats and protein needed without contravening vegan principles. Coconut oil, avocado oil, seeds, nuts and several other foods are readily available on the vegan ketogenic diet. On the vegan keto diet, it is essential that your daily intake of carbohydrates be reduced to 50 grams, which is mild when compared to 20 grams daily carbohydrate maximum for those living the strict keto diet lifestyle. Ketogenic diet principles are founded on eating high fat diet meals that translates the dieter into ketosis over a period of time. It simply means your body is being compelled to burn fat as a source of energy instead of glucose gotten from carbs.

The vegan lifestyle has abundance of high fat dietary dishes that are plant based, delicious and very nutritious.

T he following is a comprehensive guide that will help you as a vegan keto newbie to understand and fully enjoy the benefits of the vegan ketogenic diet. S esame oil, peanut butter (organic), coconut butter, coconut oil, olive oil, macadamia nuts, flax seed oil, and avocado (oil and fruit) W alnuts, sunflower seeds, sesame seeds, pumpkin seeds, pecans, macadamias, hazelnuts, coconut flakes, chia seeds, almonds, and cashews (in small quantities, because of the higher concentration of carbs). P rotein powder, textured vegetable protein, tempeh, and tofu. Z ucchini, turnips, Swiss chard, summer squash, sprouts, spinach, spaghetti squash, snow peas, shallots, scallions, sauerkraut, radishes, radish, peppers, parsley, onions, olives, mushrooms, lettuce, leeks, kale, green beans, garlic, fennel, egg plant, edamame, dill pickles, dandelion greens, cucumber, collard greens, chives, chard, celery root, celery, cauliflower, carrots, cabbage, Brussels sprouts, broccoli, bok choy, bell peppers, beet greens, bean sprouts, avocado, asparagus, artichokes, alfalfa sprouts. T here are some veggies and meals that should be avoided on the vegan keto diet, these meals and veggies are very high in carbs and will defeat the overall objective of reaching ketosis as vegan.

Such as; legumes, yams, beans, parsnips, yucca, corn, peas and potatoes . You can live well, eat right, be vegan and still keep fit the ketogenic way.

P reparation Time: 15 minutes Cook Time: 5 minutes Serves: 4 servings Ingredients 8 oz. (sliced into triangles) tempeh 1 1/2 tablespoons stevia 1/4 teaspoon liquid smoke (if desired) 2 teaspoons soy sauce or 2-3 teaspoons tamari 1 teaspoon coconut oil or olive oil 4 cups carrots, shredded 1 tablespoon raw walnuts, crushed 1 tablespoon curry powder 1 diced small onion 1/8 teaspoon black pepper 1/4 teaspoon turmeric powder (if desired) 1/4 cup fresh lemon juice 1-1 1/2 tablespoons stevia plus + an optional handful of raisins 2 tablespoon tahini A few pinches of cayenne (if desired) 1/2 cup (finely chopped) flat leaf parsley {plus more for garnish} Salt and pepper (for carrot salad, as necessary) Method 1. Add olive oil or coconut oil into a skillet over high-heat and warm. 2.

Add liquid smoke, stevia tamari and the tempeh triangles into the hot oil. 3. Slightly toss tempeh triangles around until coated and liquid is absorbed. 4. Cook the tempeh until all the liquid is absorbed, tempeh edges are slightly darkened and the tempeh is browned, stirring and flipping from time to time, for about 5 minutes. 5.

Take off the heat and top tempeh with black pepper walnut pieces. 6. Set tempeh pan aside. 7. Add onion, raisins, stevia, parsley, spices, lemon juice, tahini and the carrots into a big mixing bowl. 8.

Toss until well combined. TIP: Optionally, add 1 more tablespoon tahini, for a more creamy salad; for thinned out or zestier salad, add 1 more tsp apple cider vinegar or 1 more splash of lemon juice. 9. Add pepper and salt into the salad bowl, as necessary. 10.

P reparation Time: 10 minutes Cook Time: 3 minutes Serves: 4 servings Ingredients 1 pound (trimmed) fresh green beans teaspoon sea salt, unrefined (or as necessary) 1-2 tablespoons juice from organic lemon, freshly squeezed 4 (peeled & sliced thin) garlic cloves 2 tablespoons organic olive oil 1/3 cup organic almonds, sliced Method 1. P reparation Time: 10 minutes Cook Time: 3 minutes Serves: 4 servings Ingredients 1 pound (trimmed) fresh green beans teaspoon sea salt, unrefined (or as necessary) 1-2 tablespoons juice from organic lemon, freshly squeezed 4 (peeled & sliced thin) garlic cloves 2 tablespoons organic olive oil 1/3 cup organic almonds, sliced Method 1.

Steam fresh green beans until well cooked. 2. Remove the warmed green beans into a big mixing bowl. 3. Add salt and lemon juice into the bowl. 4.

Toss until completely combined and let sit for few minutes. 5. Add olive oil into a skillet over med-high heat. 6. Add almonds into the hot oil in the skillet, stir cook until the almonds have an even color. 7.

Add garlic and cook in the almond oil mixture until the garlic becomes golden brown. TIP: Add in garlic into the skillet, at a much later time; the garlic should be added 30 seconds before almonds is fully cooked and changes color completely and should not be cooked for more than a minute. 8. Add the skillet mixture into the green bean salad in the large mixing bowl. 9.

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