The ketogenic diet is renowned for being highly restrictive and difficult to stick to, however it does not have to be this way. With the right knowledge it can be simple as there are plenty of clever carbohydrate substitutes that will keep you energised without compromising on taste. Before you know it, you will forget carbs ever even existed.
Pasta
Pasta, everyone’s favorite Italian staple. Super simple to whip up with some sauce on a busy day or the foundation of more complex dishes to share with the whole family.
To substitute spaghetti, why not try spiralising some courgettes (2g carbs per 100g) or mooli (3g carbs per 100g) - a peppery winter radish which can be easily found in Asian supermarkets. Alternatively, you could thinly slice up some leeks (3g carbs per 100g) for a thicker ‘pasta’ similar to linguini.
For a hearty lasagne, simply slice up an aubergine (2g carbs per 100g raw) or butternut squash (8.3g carbs per 100g raw ) for the perfect alternative to pasta sheets.
Rice
Being one of the most versatile ingredients, rice is a very important swap to get familiar with.
Cauliflower rice (4g carbs per 100g) (recipe here) is incredibly easy to make and is very close in taste and texture to the real thing whilst only containing 2g of carbs per portion. The morsels soak up the flavours of sauces and seasonings very nicely, making it perfect for curries and casseroles. Cauliflower rice can even be used to make sushi, simply add some full fat mayo or cream cheese to bind it together.
Potatoes
Whether they’re fried, mashed or roasted, potatoes have become a fundamental part of people’s diets across the world, thus making them very difficult to give up in on a ketogenic diet. However, there exists plenty of great low carb alternatives that can be cooked in the same delicious ways.
Celeriac (2g carbs per 100g) is a top contender when it comes to potato substitutes. This versatile root vegetable can be chopped and fried to make yummy keto chips or blended to make a creamy celeriac mash. If you’re feeling particularly indulgent, you may wish to add cauliflower and cheese into the mash.
For a tasty alternative to potato crisps, you could try thinly slicing and frying courgette (2 g carbs per 100g), aubergine (2g carbs per 100g) or mushrooms (0g carbs per 100g) and lightly salting them for a quick snack.
Bread
These days, there are plenty of keto bread recipes out there to suit any need/taste. Here at My Ketogenic Diet we have plenty of simple recipes for bread sticks, loafs, rolls, tortillas, naan bread and chapatis that taste just as great as the real thing.
However, if you’re in a rush or baking is not your thing, there are plenty of other alternatives that are readily available in a supermarket. If you wish to avoid tortillas, lettuce (1g carbs per 100g) and collard (5g carbs per 100g) can be used as wraps or taco shells, or in place of a burger bun you could try using avocado (2g carbs per 100g) halves .
There are so many options to create delicious low carb recipes – all you need is a little imagination! Get creative with you low carb recipes and share them with us on our facebook page.
Refer to labels for allergen and other product information. Always check with your dietitian what is suitable for you.
