Jerusalem : Compass of the Diaspora Jew
4 min read
4 min read
11 min read
9 min read
7 min read
Healthy recipes – even if they weren't all the rage.
Keto is the diet of 2019. I don’t completely get it, but it’s all the rage because people are losing weight on it. You know, Keto, where you can eat avocado, olive oil, and nuts with abandon. Alright, not abandon, but healthy fats, like the ones above and also salmon, meat, crispy chicken and eggs, aren't something to fear anymore on this regime. When eaten in moderation, they're actually rather good for you. So fill up! Everybody's doing it.
Photo by better homes and gardens
Serves 6, can be doubled
Coconut milk and peanut butter are not usually associated with diet meal. In this keto approved recipe, it is! The high fat content of meats, and appropriate fats in the keto diet seems to help the body improve metabolism and enter a physiological state that encourages weight loss.
Marinade:
Peanut sauce:
Marinate the chicken: In a large bowl, combine all marinade ingredients and stir until well-mixed. Cut chicken breasts into 1 inch chunks and add them to the marinade, stirring to coat well. Cover and refrigerate for at least 6 hours.
Thread chicken chunks onto the skewers, leaving about half of each skewer empty for handling. Place them in a single layer on a large baking sheet. Bake at 450° F for 10 minutes, flip the skewers, and then bake another 5 minutes or until cooked through. Alternatively, you can grill the chicken skewers.
Make the sauce: Whisk peanut butter, garlic, ginger, sesame oil, and olive oil in a small saucepan and cook over low heat whisking until smooth.
To Serve: Transfer chicken skewers onto a serving plate. Brush peanut sauce over the chicken. Top with sliced scallions.
Photo by Jonathan Boulton
Serves 4
A little zesty from the spices and rich from the parmesan, this salmon is very filling. The healthy fat in salmon creates the satiating feeling you get from a full flavored dish. The Keto diet allows salmon and cheese.
In a large skillet over medium-high heat, heat oil. Season salmon with 1 teaspoon Cajun seasoning and pepper, then add to the skillet skin-side up. Cook salmon until deeply golden, about 6 minutes, then flip and cook 2 minutes more. Transfer to a plate.
Add butter and garlic to skillet. When the butter has melted, stir in broth, lemon juice, honey, remaining teaspoon Cajun seasoning, parsley, and Parmesan. Bring mixture to a simmer.
Reduce heat to medium and add the salmon back to the skillet. Simmer until the sauce has reduced and the salmon is cooked through, 3 to 4 minutes more.
Add lemon slices to skillet and serve.
Photo by Ethan Calabrese
Use any hearty fish in this dish, halibut, cod, sea bass or Mahi Mahi.
2 tablespoons extra-virgin olive oil, divided
In a large skillet over medium heat, melt 1 tablespoon each of butter and olive oil. Add halibut and season with salt and pepper. Cook until golden, 4 to 5 minutes per side. Transfer to a plate.
To skillet, add remaining 1 tablespoon oil. Add asparagus and cook until tender, 2 to 4 minutes. Season with salt and pepper and transfer to a plate.
To skillet, add remaining 2 tablespoons butter. Once melted, add garlic and red pepper flakes and cook until fragrant, 1 minute, then stir in lemon, zest, juice, and parsley. Remove from heat, then return fish and asparagus to skillet and spoon over sauce.
Serves 6
The Keto diet it allows for non-traditional diet type foods, like cheddar cheese, These veggie meat taco cups are a hit in these adorable cheese cups.
Preheat oven to 375°F and line a large baking sheet with parchment paper. Spoon about 2 tablespoons cheddar a few inches apart. Bake until bubbly and edges are beginning to turn golden, about 6 minutes. Let cool on baking sheet for a minute.
Meanwhile, grease bottom of a muffin tin with cooking spray, then carefully pick up melted cheese slices and place on bottom of muffin tin. Fit with another inverted muffin tin and let cool 10 minutes. If you don't have a second muffin tin, use your hands to help mold the cheese around the inverted tin.
In a large skillet over medium heat, heat oil. Add onion and cook, stirring occasionally, until softened, about 5 minutes. Stir in garlic, then add vegetarian beef, breaking up and mixing with a wooden spoon. Cook about 6 minutes.
Return vegetarian meat to skillet and season with chili powder, cumin, paprika, salt, and pepper.
Transfer cheese cups to a serving platter. Fill with cooked filling and top with sour cream, avocado, cilantro, and tomatoes.
Photo by Calabrese
Serves 4
Classic ingredients, perfect flavor combination right here, but with the keto diet, you can sear the chicken in a skillet, creating great flavor on the cooked skin.
In a large bowl, combine 2 tablespoons olive oil, lemon juice, garlic, and oregano. Whisk until combined then add chicken thighs and toss to coat. Cover bowl with plastic wrap and let marinate in the refrigerator for at least 15 minutes and up to 2 hours.
Preheat oven to 425°F. In a large ovenproof skillet over medium-high heat, heat remaining tablespoon olive oil. Season both sides of marinated chicken with salt and pepper, then add chicken skin-side down and pour in the remaining marinade.
Sear until the skin becomes golden and crispy, about 10 minutes. Flip chicken and add asparagus, zucchini and lemons to the skillet.
Transfer pan to oven and cook until the chicken is cooked through and the vegetables are tender, about 15 minutes.