Episode 19: What To Eat On A Ketogenic Diet (Part 2)

For this episode I've abandoned the intro and the outro and I'd love to know what you think! Do you prefer it? Or do you prefer to have them in?

I wanted to get straight into things and in this episode I talk all things keto: from how I got started, to keto substitutes, keto snacks, keto cakes and keto vegetarian and non vegetarian meals, plus store cupboard essentials. 

If you'd like a Zoom class on all things keto, just let me know, either at mail@bethgoodrham.com or @bethgoodrham over on Instagram. I think it could be great fun. After all "lessons in chemistry" is a current favourite read of mine, so I could do my own version. 

I hope that you find this useful and interesting and any questions, you know where to find me. 

Much love, Beth x

Transcript

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Hey girls. I hope that you're well, and that you are having a great day. I am going to dive straight into the podcast episode today because we've got a lot. To cover. Now, if you haven't listened to part one of this two-parter then go back and have a listen to that. Because in that I answer lots of questions that I was asked on Instagram about the way that I am now eating, which is basically I'm following a gluten-free diet. But in addition to that, I'm actually following a keto diet. In that type of sewed. I explain how he came about and what the benefits that I've seen have been from doing so. So in this episode, what I want to do is to talk to you about the foods that you can eat on a keto diet and give you some suggestions, both for vegetarian and non-vegetarian options, as well as some snacks, some items that you might want to have in your cupboard, just to make keto cooking super easy, and some other bits and bobs. Now to start off with, before we get any further, let me just do a little warning to say that as I did in the first episode, If you think there's likely to be anything in this episode that is going to make you feel uncomfortable or which isn't going to be good for you. We all know ourselves by now, then feel free to come out of this episode and go back and listen to one of the other episodes on the podcast. Having said that if you would like to hear a little bit more, I'm going to do a quick run through a foot. I talked about in the first episode. And just recap on the benefits that I have seen from following a keto diet, which are as follows in no particular order. Number one increased energy. So I have definitely found that I need less sleep than I used to do when I had many more carbs in my diet. A side effect has been I've lost weight, not sure how much, because I never weigh myself, but definitely my clothes are looser than they used to be, which is great because they were all. Getting. A little bit too tight. And a little bit too uncomfortable. And I have to say I was not a fan of that. I like being comfortable at all times so that I was finding a little bit challenging. Number three. Cover your ears, ladies, less wind. Quite often a problem as we reach a certain age, I found and. And that problem has now been solved, which is great, less brain fog. Definitely a lot less brain fog than I have had in the past few years. I'm not convinced my memory is any better. But I don't feel like I'm thinking through treacle in the same way. I will probably still trip over my words in this podcast episode. And you might not think that I am free from brain frog. But relatively speaking things are definitely improved. I don't have any aches or pains. That's the other great thing that I've noticed since I adopted this diet, which I thought was at the beginning of may, but actually I think it was a little bit before that so I can get up out of bed. I can get up out of a chair. Whatever I'm doing. I just don't have those aches in the same way. I didn't have a lot of aches before, but I could definitely feel a little bit of achiness creeping in, and that has seemed to have righted itself. Now whether I can contribute or attribute all of these things to being on a ketogenic diet, of course, I'm unable to say the weather's warmer. There's probably all sorts of different variables going on, which make a difference. But in the whole. I think that it probably has something to do with them. And the other thing I've noticed is my skin is smoother. And I've noticed as well. And I wasn't aware that I was doing this, but I think I was eating super healthy, super low fat meals before, because I was saving subconsciously saving calories for cakes and treats. And that doesn't happen anymore. All the calories I'm consuming is in my main meals. Which I absolutely love. It's like having amazing treats every day. So I don't feel the need for all those cakes and the bits around the edges to kind of satiate me or to. Fill me up or to make my meals just seem more fun than they were before. I suppose. That's what it comes down to. So that was the first thing. Just doing a quick recap. On the benefits that I have seen since adopting a ketogenic diet. Now, the second thing that I wanted to talk to you about was why I really like it. And I've got a few reasons. There's not a lot of them, but the food that I have now, I feel that I really taste, it tastes much cleaner. And the flavors tastes much more intense to me. I don't feel that it's bulked out by things that I don't really need. Like lots of carbohydrates. I think carbohydrates in some ways detract from the taste of the rest of the meal, because there, there is a bit of a bulk out if we think about it and you might not agree with me on this. But for example, pasta on its own. As a general rule of thumb, isn't particularly tasty. And that's why we add things to it. Sources and flavorings and so on. To make it really tasty. The same is true of rice on its own. I mean, you probably wouldn't really eat a bowl of rice on its own. It needs something to go with it. Bread. I mean, can be delicious on its own, but quite often we put other things with it, sandwich fillings, but all of the sources and the sandwich fillings. To my mind kind of get diluted by the pastor or the rice or the bread. And so if you take those out of the equation and take them off your plate, It just means that whatever is on your plate seems much more intense in terms of flavors. Alongside that I think I probably use more spices now and hubs and things to add flavor to vegetables and meat and fish and all that sort of thing. So on the whole, the meals, I just find much tastier. Also, I find that I'm not as hungry. One of the side effects of being on the ketogenic diet is that you produce a hormone. I'll probably mispronounce this called ghrelin. Uh, grilling grelin I think, which is an appetite suppressant. So you don't feel as hungry. And that wasn't the reason that I went on the ketogenic diet because. That would be quite an extreme thing to do, but it does seem to be a side effect of it. And also, like I say, every day is a treat. The meals are just really tasty, really interesting, really fun. It is definitely. Reinvigorated my desire, my want to be in the kitchen, trying out new recipes, having fun. And I found that really therapeutic really relaxing. But creative at the same time. And at the end of the time in your kitchen, you've produced something lovely. So it's just like a bit of a win-win. One side figured out what I was going to have for breakfast. I found that everything else then fell into place much more easily. And actually this kind of was kick-started back in February when I went to Morocco and Tamara cash. And we stayed in a lovely guest house and breakfast was made for us each morning by the ladies who worked there. And whilst away I started to have an omelet for breakfast and we were served at we'd like, you know, the little cheese triangles, the lavash key re. And I would start putting those on the top and eating that for breakfast. And I really, really liked it because I'm very much being a cereal girl for years and years, and years and years, I've always had cereal for breakfast, a bit of a mix of some oats. What else did I have some brown flakes? So always whole grain ones mixed with oats. And I would have that, but whilst I was away, I got into the routine of having something different and I thought I'm going to continue that on when I get home, because it's great to. I have eggs for breakfast. Great. To get a good protein hit. And at the same time, that's actually a ketogenic meal. So when I got home, I continued to have that. And then I started to research into Quito a little bit more. And what I generally tend to have now for breakfast is some Greek yogurt, but high fat Greek yogurt. So 10%. With just a few barriers and a teaspoon of nut butter on. And I absolutely love that. It's almost like having pudding for breakfast. And the increase in fat is what fills you up, keeps you satiated for a long time, very few carbs in that meal, which fits perfectly within the ketogenic diet, which is all about in case. And I probably should have recapped on this at the beginning, but it's all all about flicking, a switch in your metabolism so that instead of burning sugar, you're burning fat. And the way that you do that is by having very few carbs in your diet. So. So your body then goes into ketosis, produces ketones and you burn fat instead. But in order to do that, you do have to cut your carbs right down to about 30 grams a day. And bearing in mind that a banana has 28 grams of carbs in it. You can see that you can only have a few each day, but that isn't a problem. And that is something that I am going to talk to you about. In more detail as we go through the episode. So the starting point that I had for when I was wanting to start a ketogenic diet was just to do lots of Googling. I would just type questions into my phone quite often in the morning when I was eating my breakfast, I'd be typing in and saying, what are the best foods to eat on a ketogenic diet? How do you get into ketosis? How many grams of carbohydrate can you have a day? How many grams of protein should you have a day? Anything that came to mind? I might Google individual food. So I'd say. Are lemons and limes permitted on a ketogenic diet. What are the best key to genic nuts? And all these questions so that I was just over time building up a bank of knowledge of the things that I could. Easily have on a ketogenic diet. And then the things that may be had to have a little bit more thought around them. There's all sorts of resources out there on the internet. There's blogs. There's. Articles written by all manner of people. There's keto food pyramids to show you how everything is split down. I'll come to that in a minute. So Google is your best friend to start off with. Now we were already eating a couple of Joe wicks meals a week in any event from his. Hmm. Going to test myself now because I can't quite remember the date, the name of the book, lean and lean and mean something in 30 minutes. His famous book. And at the start of that book, he has a lot of recipes which are low in carbohydrates. So I was already doing a couple of those each week. There was a chicken dish which had mozzarella in it and tomato sauce and pine nuts. And then there was another one, which was very similar, but that was with Cod and olives in it cooked on the hop tartar sauce, pine nuts, mozzarella, very filling. Mr. G would quite often have a wrap to go with it. I would have it on its own and it would be fine. So I'd already got those two meals in place. For the week. And then it was a question of adding additional meals in to get me up to kind of five or seven, because. Sometimes I'd have the same meal. You know, a couple of nights in a row, if there was some left over. Now, one of the first things that I added in. Was OB-GYN parmigiana, which I absolutely love I'm going to have that for dinner tonight. So I found a great recipe for that. That was just on a blog. I made that I remember eating and thinking. Oh, Lordy me. If I can eat like this every day, I'm going to be really, really happy. So that was one of the first things that I worked in. Something else that I worked in were cautious noodles, which I would do in any event. So I would just use a peeler and I'd peel cause yet into strips and use that instead of noodles. So I did that with avocado pesto, which was basically just some avocado whipped up in a NutriBullet with some olive oil, some garlic and a bit of Basel if I had it. But if not, not to worry. And then some Parmesan on the top. I remember eating that for the first time and thinking, this is the way to go. The flavors from the OB-GYN parmigiana and from the CAUTI noodles with avocado pesto were just so delicious. And so in terms it was like, All my Christmases had come at once. Then the other meal that I would sometimes do. So this is actually a third meal that we were already having. If I'd done something like a Roku or a spike bowl, I would sometimes have mine in lettuce boats instead of with pastor. And on the top of that, I would have some Greek yogurt and a little bit of salsa on the side, a bit of avocado on the side and some paprika on the top. So that was a really nice meal that I was already having. Which I continue to have on the keto diet. And you can see that, although at the end of the last episode, I did a list of things that you can't have or need to avoid whilst on the keto diet. Which sounded hugely extreme. You can see that actually with just a few tweaks. It's really easy. To adapt what you're already eating to make it key to genic. And then sometimes if I wanted to snack, I'd have some sort of pro mayonnaise in, an avocado. That's a really good keto meal. Lunchtime. It'd be more of that kind of thing. And gradually I just incorporated more and more meals into the evening by looking at cookery books, by looking at blogs, by looking at articles online. So that was my starting point. A lot of Googling, expanding what I was already eating. That was key to genic just by adding in some extra meals to kind of, to cover off the evening. Cause I always find the evening. The bit, that's a little bit more stressful, you know, by the end of the day, you're quite tired. And you just want something that's all ready for you to go quite quickly. So I would think about what I was going to have and prepare it and advance. So that was fine because those things didn't really require any substitutions. I guess I was swapping out pastor for the CAUTI noodles and the lettuce boats. But other than that, the meals were standalone. And I can see that you can reach a point where you just think, oh, I've done this for a couple of weeks, but I am really desperate for some bread or a pizza or some pancakes or something that I'm used to having. And that I'm really now missing. So the next section that I'm going to come on to our Quito substitutions. And the first one that I made was I made some cloud bread so that I could have a tuna Mayo Sani. And the way you make cloud bread and I must make some again. Is, it involves a lot of whisking up of eggs. And I can't remember what else goes in it. And you cook them in the oven, like little discs. They do come out smelling quite eggy. And when I first took them out of the oven, I was like, oh, I'm not sure I'm going to be able to eat this. But actually overnight the eggy taste and smell really, really went away. So I had two discs, almost the size, bigger than a crumpet. Uh, like a small round pitter maybe. And it meant that I could then have a tuna Mayo sandwich or a salmon and cream cheese sandwich or a mozzarella and tomato sandwich. It just gave me something that was a little bit bready, like, but without being bread so that I could have a filling in between it. So cloud bread was one of the first things that I made super easy to make. All you need to have is a whisk and an electric whisk is better. The next thing that I made after that was a loaf of course, yet bread. Because again, there were occasions when I just thought. Oh, I fancy some mushrooms on toast or. What else have I used it for lots of things, just some bread and butter, even because you can have better on the ketogenic diet because it's very high in fat. So just nice bread and butter. And I found a cause yet, loaf, you use cautious a lot actually in the keto diet. And my first loaf of bread, I loved it. Got coconut oil in it. Got cause yet in it really tasty, slightly funny color things can look a bit green, but if you can see past that and just go for the taste, then. You're not going to go far wrong. Are the things that I've made and actually I'm going to do some tonight I'll raps. So you use quite a lot of grated mozzarella. To get the texture in things, because the alternative flours that you can use, which I'll come to, obviously don't have any gluten in them. So it's really hard to get that stretch. Things can be quite brittle. But actually you can use grated mozzarella, which is what I did to make wraps. And they've just got grated mozzarella, some almond flour. And then some bicarbon some baking powder. Possibly an egg. And that makes a great dough, which you can then just cut them up, roll them out, fry them in the frying pan. And they are great. The other thing you can do with those is kind of cut them into little triangles. And crisp them up. So you could put the whole rap into the toaster. And then when it's toasted, cut them into little triangles, because one of the things that I did notice, or I have noticed about being on the ketogenic diet, Is that you lose the crispness? There's not a lot of things that are really crispy. But I found out purely by accident when I slightly overcooked one of my raps in the toaster when I was warming it up, that they turn lovely and crispy. So it's almost like having nachos, which then opens up another male. You could have not chose with With some guacamole with some south, sir, with some sour cream. So that's another meal. So after the raps. Pancakes were something that I missed and I thought, okay, so let's get on to good old Google let's type in ketogenic pancakes and almond flour is the substitute. For what you would normally use self raising flour or plain flour when you come to make your pancakes. And so I've tried those and they were great. And I also bought actually, which I haven't used that much. A key to genic version of maple syrup. To put on the pancakes and you could have that with some bacon, or if you're veggie, you could have it with Greek yogurt and blueberries. So again, Another little work around when you get a couple of weeks in, or even before that. And you just think, oh, I'm really missing the things that I'm used to. After that I made pizza basis. So I was really missing pizza. I do like an ice pizza. So I found a recipe for ketogenic pizza basis, which again uses our good old friend. Grated mozzarella. It may sound really odd, but it's the only way you'll get that stretchy kind of dough, obviously, with having grated mozzarella in it. The pizza is already quite cheesy before you put any more cheese on. So I don't tend to bother to put any cheese on the top. I just put tomato sauce and then whatever topping I want, knowing that the base has already got the cheese in it. And actually they cook really well. In fact, so well that I think I might have to do that at the. Weekend. Cause it's a while since I've had a pizza. Something else that I missed were just crackers to dip into a little bit of hummus or some sour cream or some sassy key or some Terra Mesilla. Uh, or some guac, all of which you can have on the ketogenic diet. See, it's not sounding so bad now, is it? And so restrictive. So I've made several types of Quito crackers. Some of my favorites are ones using seeds, so it's purely seeds and then they're bound together. You rolled them out, cook them in the oven. probably mark them before you put them in the oven. Cut them up. And Bob's your uncle on those? I've done some which are probably slightly less Quito, but were lovely. They would beat Truett and almond flour. So the one not were purely seeds and whatnot were beetroot and almond flour. They were nice as well. And it's good to have all of these things cooked up and ready, whether you keep them in the freezer. So you can just defrost them when you need them. Like the wraps, like the pizza base, like the crackers. So that they're there on standby because quite often you just get that little and you know, we're really used to what we're used to, so it can sometimes be hard if those things aren't there anymore, but there are definitely work arounds for pretty much. Anything you could imagine. I've specifically tried not to replace lots of things that wouldn't naturally fit into the ketogenic diet with alternative. So I think the only thing that I've bought is the maple syrup, but I really didn't want to be using alternatives. I thought I'd just rather keep away from all that sugary stuff and not have pretend versions of it. I didn't really need it. And you can work your way around that quite easily as well. And one other substitution. For rice, I use cauliflower. And broccoli rice and they are great. I quite like the mixed together. So I'll have a little bit of cauliflower, a bit of broccoli and put them together. You can buy them. Ready-made like you can, the CAUTI noodles, you can get kosher noodles from Sainsbury's. You can get cauliflower rice from MNS, or you can just make it yourself, which is what I tend to do. So they are some Quito substitutions and I'll just run through them again. We've got the cloud bread. We've got Kojak bread. We've got wraps made with mozzarella cheese. We've got pancakes made with almond flour. We've got pizza basis. Again, made with mozzarella cheese. We've got Kito crackers, meat with seeds or with beetroot and almond flour. And then as an alternative to rice, we've got cauliflower and broccoli rice. And of course there's the alternative to pasta. And or noodles kind of cordial noodles. You can still put sources on those. So that's how I came up with my first ketogenic substitutions. Let's move on to snacks now because snacks can be a little bit trickier. You know, often. If we want to snack, we would just grab something from the fridge. I suppose. That's more where the crackers might come in, depending on what it depends. What snacks you like. Creditation hummus, or I can't even remember what snacks I would have had before to be honest. Okay. And hummus would be my mid morning snack. And then in the afternoon I might go for something a bit sweeter, like some. I don't know some sweetened nuts or something like that. I could say, I can't really remember, but anyway, I've got a list of snacks here that I'm just going to talk you through because these are really handy to know if you're thinking, do you. I might give this a try. Let me talk you through some snacks. So the ones that I go for are particularly if I go running, we used to stop and have a brownie I've kind of ducked out of the brownie. And instead I'll take running with me a cheese triangle, my lavash Curie. This probably it's probably a bit more processed than I would like, but there we go. And I take some walnuts as well and kind of just put the on the walnuts and eat that. Sounds messy. Actually very easy to do. If you know how. I'd have an teaspoon of almond nut butter or hazelnut butter. And deliciously. Ella has got some amazing that butter's out. I'm a big fan of nut butter. So she's got a peanut butter and she's got this gorgeous one. Which has got the cinnamon ginger. And vanilla in it. And that is just. Delicious. Olives or olives with cheese. They are great to have handful of nuts. You have to be a little bit careful of nuts and do a bit of reading around those. But macadamia is a good high, fat, low in carbs. Walnuts to good almonds. Good. Cheese is really good. So some people will have say cheese with some Parma. Emma ham wrapped around it. That's a good one. so dried steak or duck, some of you will go never in a million years. I never thought I would eat anything like that. Some of them have quite a lot of sugar on, so you have to look out for those, but the freeze dried beef or duck. They can be good high in protein. And really low in carbs. Then Quito bars, you can get Quito bars if you're out and about and really, really hungry. And you pharmacy something a bit sweet. Then keto bars are available from places like Holland and Barrett and some of the wh Smith's have them and possibly some of the little co-ops, I'm not a massive fan, but they're okay. Then you could have the Quito seeded crackers with guacamole or sour cream or sat Sikhi. Like I mentioned earlier. Quito wrap with tuna Mayo or smoked salmon and cream cheese. Seaweed is another good one, actually. So you can get little packets of seaweed, it Sudu little packets of seaweed. That tends to be a little bit like, eh, it's quite expensive for what it is, but you know, it's there as an option. And then I have another list on my phone here. Let me just see if there's anything else that I think is worth doing. So. I tend to steer away from the, like the keto bars. Like I mentioned, I'm not such a fan of those. If you felt inclined to open a tin of sardines and eat that, that's fine. Strawberries with whipped cream. That can be another little snack, dark chocolate, at least 70% cocoa solid. That's a good one. Also it says on here, sugar-free gummy bears, but. They're not really something that I fancy trying. I don't want to get into the habit of eating alternatives to sweet. You can have baked cheese crisps, roasted almonds, pumpkin seeds. So snacking on seeds, you can get seeds that I've got a little bit of soy sauce on or Asian inspired seeds. They're nice. And then something like boiled eggs, cottage, cheese. Greek yogurt coffee with collagen peptides. Protein smoothie. Again, I don't always like the taste of protein and things, and smoothies do tend to have a lot of sugar in them, but just in the same way. There's plenty of meals. That are naturally ketogenic. There's plenty of substitutes and there are plenty of snacks as well. Now there might be some additional items that you would want to buy and have in your larder or pantry just to make cooking for ketogenic. Diet much easier. I'll go through those and then I'm going to come onto some sweeter things as well before giving you some veggie meals and some non veggie meals, just to think about as we wrap up. So the additional items that you might need. And like I say, it's really handy to just have them in the cupboard. So an alternative to sugar. So if you're going to be cooking a key to genic cake, you will need an alternative to sugar. I actually have two. So I have the Stevia, which is more like the sort of granulated sugar in a way. But then I also have the, version which looks more like icing sugar because the Stevia type one doesn't dissolve. So we feel having something that is cold. You're not going to be cooking it. Then you want to have more of the icing sugar bomb. And I sometimes use that say I've made a chia seed pudding. And I want to eat it as a pudding. So I'll make a chair seat pudding. With a tin of coconut milk. And some blueberries. I wish those up together. Then I'll stir in some cheersies. Now sometimes I'll eat that with Greek yogurt, for breakfast, with a few berries. And sometime if I want a bit of pudding, I will have it with a bit of cream on and some of the icing sugar stuff and a couple of. Uh, additional blueberries because that makes quite a nice pudding. So the additional items are going to be variations to sugar. So guar gum, I've got guar gum and, and I can't quite remember now what I've used it for, for, but I have used it for something maybe in one of the breads, just to give a little bit more of The texture that you would get from bread. Psyllium husk is. Bulking agents. I've definitely used that in the core shack bread. So I've got psyllium husk. Grated mozzarella. I keep that in for if I want to make ramps or a pizza base. And I also use almond flour and coconut flour. All of these things are available from Amazon or wait shows, although when it comes to the flower. I've found coconut flour. In wait shows probably in some of the biggest supermarkets, you'll be able to get both. And I get almond flour from Holland and Barrett. And then coconut oil for cooking. So that has got MCT oil in which helps you to get into ketosis more quickly, fast getting a bit technical. So we won't go there right for now. Chia seeds, lots of Habs and spices, nuts, butters and olive oil. And what I tend to do to make life easier is I'll go and do an Aldi trip. And I will stock up on olive oil, coconut oil, chia seeds, coconut milk, nuts, nut butters, grated mozzarella. Pumpkin and sunflower seeds, because it's easy just to buy those in bulk. Then I know I've got them in and is less expensive than buying everything in the supermarkets. So there are the additional items. I also take electrolytes from a company called element and the way they do their branding is L M N T. It's a clever way of saying element there in a U S brand, but I actually sourced them in the UK via another website. So I take those every day. They are salts, they've got salts in them and they're really nice flavors, or I love them. Anyway, they do raspberry salt, watermelon, salt, citrus, salt, and that's just to put some more salts back into your body, which you can lose. Through the summer sweating. And then also, if you're on a ketogenic diet, you tend to carry. Uh, less water as well. Now in terms of some meals for you, I've probably mentioned these already, but if you just wanted to grab a pen and paper, so you can make a note of some ketogenic meals. Whether you're a veggie or non veggie, and then I'll finish on the cakes because cakes are always a good place to finish. So five veggie meals. It looks like I've got more than five here. Actually, it probably can't count, but let's not worry about that. So OB-GYN parmigiana. I'll go quite slowly. So you can make a note of these. Because Yeti noodles and avocado pesto, you can Google all of these to find recipes for. Oh, yes, this is a nice one. Stir fry tofu with broccoli or cauliflower rice. And I like to use the smoked tofu or there's another one teriyaki, but I haven't been able to get hold of that yet. Halloumi and garlic mushroom salad with red peppers. I love that. Roasted fetch. So mushrooms OB-GYN peppers are the best ones with some garlic and some nice herbs in there. On cauliflower rice, you can put a little bit of grated cheese on the top mozzarella or some Parmesan. Then mozzarella with tomatoes. And avocado olive oil and rock salt. That's a really nice one. And then Fetter cooked in tomato sauce. So like the Greek, I'm not quite sure how you say it. Burry RD. RD. I think it might be. Oh, that is just absolutely delicious. Then for non veggie. Ragu in lettuce boats with Greek yogurt, guacamole and paprika on top. Chicken breast stuffed with mozzarella PA wrapped in Parma ham. Steak with broccoli, stir fried with ginger and garlic. And sometimes I might have that with, oh yes, I've got broccoli. And you might have that with cauliflower rice or broccoli, rice. Asian salmon with coastal made from carrot cabbage and an Asian dressing. That's delicious meatballs and tomato sauce with CAUTI noodles and fish Curry in coconut milk, which reminds me, I was actually going to have that tonight, but I just said I was going to have OB-GYN parmigiana so I'm not quite sure what I'm going to do now, because. There are so many nice choices. When it comes to cakes and I have a daughter standing by the front door with her friends. So I should just whiz through these fairly quickly. I had a cake for my birthday, which I made in our little caravan in Cornwall. And that was called a Persian love cake. That did have dates in it, but then it also had almond flour, lovely spices, lots of lovely spices. And you can have a cream cheese topping to go on the top. That's what I usually use. The icing sugar type thing for is to make the cream cheese frosting to go on a keto cake, because that is delicious. Kojak cake with cream cheese topping. I made that the other day a neighbor dropped off a cause yet for me, because they've got an allotment. So I made a cautious cake with cream cheese topping and I've cut it into slices and put it in the freezer. Having had a few already, but that's nice and sitting there waiting in the freezer for me. You can have semifreddo made from Greek yogurt. And then when that's D fostered a little bit, put a bit of cream on it. There is in cream. Dark chocolate with peanut butter. That's lovely. Frothy coconut milk with cinnamon on top. That's a great one. I haven't done this, but I might do it. Eton mess made with Marangu. And again, I would probably use the more of the icing sugar type sugar for that with cream and raspberries. Chia seed pudding. Love. That's my go-to. And I've also made Quito scones with almond flour and I made jam from some meshed up raspberries and some of the Quito type icing sugar with double cream on top. That was in Cornwall. That was delicious. So really you can make pretty much anything. If you are just resourceful enough to Google the recipe, to find out how to do it. That's what I would say is it's one of those things. When you start off, it sounds really daunting and overwhelming. Like, oh my goodness, I can't eat cake. I can't eat biscuits. I can't eat pizza. Breads wraps, pizza bread, crumb pits. Pikers, all that sort of thing, but actually when you dive into it, It's not that bad. It's not that hard and everything tastes so delicious. It does feel like you're having a massive treat every day. Now, let me just finish with a quick word about the Quito pyramid, which I will send to you. I sent you, I'm trying to send a text. To my daughter, who's waiting outside. Let me just send it. I'm not even going to pretend I'm not sending it. Give me a Mo, there we go. She's just going to have to wait for a sec. So the ketone pyramid imagine an inverted triangle. So you've got the wide bit at the top and it comes down to a point at the bottom. And this is kind of how your food is broken down. So at the top you've got lean meat, fish, and eggs. It's perfectly doable. If you're a veggie, not a problem at all. Underneath that you've got your non starchy version. You have less of those. Underneath that vegetables low in carbs. So few less of those underneath that we've got full fat dairy and at the bottom we've got nuts and berries. So you can kind of see that inverted triangle that just explains you have most of the foods at the top and least of the foods at the bottom to fit in with the ketogenic diet. Now I am going to have to wrap up now because as I said, I've got two girls waiting outside the front door. One of whom needs to go to gym fairly soon. So I show. First off if you like this episode, let me know, drop me an email mail@beccadrum.com. Come and find me on Instagram at Um, if you want to share it with a friend, because you think they might be interested, then please ping it over to a friend. And the other thing I was thinking of doing is maybe doing a zoom life where I do some cooking and go through all of these products that I've talked about to show you how to incorporate them into your meals, to set you up for a ketogenic diet. If that's something that you'd like the sound of. But also remember that everything that is key to genic is gluten-free. So if you want to be gluten free and you don't always just want to use. Gluten-free alternative flour. Then I could do that as well, because not everything that is gluten-free is key to genic, but everything that is key to Jenny is gluten free. Okay. I will love you and leave you now. I hope you've enjoyed this. I hope you have a great week and I look forward to being back again. Soon you take care of lots of love and bye for now.