Easy Keto Staples

During winter time (yes, it can get cold in Cape Town, South Africa) I always make sure to have some nice hot soup ready for a quick snack. I get myself some decent beef bones from the butcher and slow - boil chicken or beef about once a week. I keep portions of this base in the freezer and when needed, just add some cooked chicken / beef and whatever vegetables I have at home. Variations seem to be endless - and I can make them "creamy" with a food processor. Just add a small piece of cooked butternut / sweet potato / potato and voila! In summer I always have a large bowl of fresh mixed salad in the fridge and I have come up with endless salad dressing options; some spicy, some ever so slightly sweet, some with plain yoghurt - my favourite are anchovies. Enjoy!

If you eat beef, for me it is easiest if you don’t have anything planned or if you forgot to take something out of freezer. It is easy to defrost or to cook from frozen state.

Go to is a big taco salad. Romaine lettuce leaf makes a good taco shape. I always have cheese, sour cream, olives, salsa, avocado and onion and bell pepper in fridge, they are staples, no dressing needed just some hot sauce.

Can also do spaghetti with zucchini noodles. It is pretty easy and always have canned crushed tomatoes or no sugar prepared jar sauce and frozen zucchini noodles. Or if you remember in time to thaw can always do burger patties and salad.

But who’s to say you can’t have breakfast for dinner? There is always an omelette option - I usually have that with an arugula salad with feta cheese, etc.

My go to “dessert” when, maybe I haven’t gotten enough protein for the day and have carbs left is unsweetened plain yogurt, frozen strawberries and/or blueberries, Chia seeds, protein powder, and a little vanilla extract. it is like ice cream to me now. I do not have it late in day though.