One of the things I hear frequently when talking to someone about keto, is concern over how they will fit cooking into their already hectic and busy lifestyles. I get that we all can’t spend the day cooking and baking to be sure that we have things to eat.
It is true that deciding to eat real food versus the processed chemicals being sold as food, takes some planning and commitment. But, that being said, it doesn’t have to be complicated. If you are working or have kids that consume much of your available time (or both), then a slow/pressure cooker is definitely the way to go. I personally am in love with my Instant Pot. I can’t tell you how many times, I get busy with other things and realize, “DRAT! I forgot to get something out of the freezer for supper!” This is where the pressure cooker portion of my Instant Pot saves the day. You can dump frozen meat in there and still have the meat cooked in time for supper! But, slow cooking is a great option too. Take a few minutes in the morning to put your chosen protein into the pot, with or without veg and forget about it until it’s time to eat.
Also, this site and many many other great keto recipe/blog sites have quick and easy recipes you can use to throw something together, quickly. Another strategy is when you do have some time, make up big batches and freeze the left-overs for those times you are too tired to cook, or need to grab a quick microwaveable lunch item. Not going to lie, there is more work involved than grabbing something from the food truck, fast food place, or machines. But, trust me when I tell you that the investment into making and having real food available will pay you back in energy and wellness.
If you do need to eat out take a little time to look at the menus around you and see who has options that won’t throw you out of keto. It may not be the ideal keto meal, but even getting a hamburger with no bun can work, if the burgers aren’t full of fillers and other hidden starches (also be conscious of condiment ingredients). I will again mention a great little app I use, called SENZA. This app does have many of the restaurant menu items so you can check out how keto your choices really are.
One last word on the time it takes for keto. Many of people express that they can’t add the stress of a new “diet” to their already overwhelming life. But, here is the trade off. It will take time getting the hang of things with a low carb lifestyle, but adding the temporary fix to hunger and craving that is the standard american diet, adds to anxiety and stress. Whereas, clean eating low carb/high fat lifestyle adds energy, reduces anxiety, and helps with a myriad of aches and pains associated with the slow road of insulin resistance and eventual chronic illness. Not to mention that fact that it is a proven fact that SAD (Standard American Diet) will make you fat (unless you are the rare individual with a super-charged metabolism).
So, since I was talking about slow cooker/pressure cooker meals, I am going to post my recipe for a Keto Lamb and “Rice” Stew. If you aren’t a lamb fan feel free to change it up with the meat of your choice.
Keto Lamb and Rice Stew
- 1 lb lamb you can substitute with other protein if you like
- 1 can unsweetened coconut cream about 14 oz.
- 2 cup unsweetened coconut milk
- 1 Tbsp minced garlic
- 2 green onions or scallions finely chopped
- 2 tsp Garam Marsala
- 1 tsp turmeric
- 2 Tbsp pure lime juice
- 1/4 tsp crushed red pepper or more if you like more kick
- 1 tsp cinnamon
- 1 tsp cumin
- 1 tsp black pepper
- 2 tsp unrefined sea salt or more to taste
- 20 fresh basil leaves
- 1 package shirataki rice
Cut lamb (or chosen protein) into cubes and place in frypan over medium high heat.
Brown meat with garlic, turmeric, crushed red pepper, cinnamon, cumin, lime juice, and black pepper.
Browned meat to slow cooker pot and add remaining ingredients and stir well.
Slow cook 4-6 hours.
total fat 54 g
net carbs 5 g
protein 25 g