Lunch: Spicy Frittata “Pizza”

Although eggs don’t work for everyone, I have found that I need to add cage-free eggs - a vegetarian keto superfood - into my diet on occasion. Eggs contain important nutrients such as choline, calcium, and iron, as well as vitamins A, D, E, and B, which are necessary for healthy hormones and to support methylation pathways. Supporting methylation is especially important for me and the other 40 percent of the population who have the MTHFR gene mutation, which can interfere with optimal methylation.

This frittata pizza is easy to make ahead and take with me for lunch since all I have to do is reheat it.

Spicy Frittata Pizza with Spinach and Olives (Vegetarian)

Serves 2

Ingredients

• 5 large eggs
• 2 tablespoons plain unsweetened almond milk
• ¼ teaspoon sea salt, divided
• ⅛ teaspoon fresh-ground black pepper, divided
• 1 tablespoon extra-virgin olive oil
• 2 teaspoons minced garlic
• ⅛ teaspoon crushed red pepper
• 8 ounces fresh baby spinach leaves, washed well and spun dry
• 4 ounces soft fresh vegan cheese, sliced or crumbled
• 8 pitted Kalamata or Nicoise olives, halved
• 6 fresh basil leaves, finely chopped

Directions

1. Preheat the oven to 375⁰F.
2. In a medium bowl, whisk together the eggs, milk, and half of the salt and pepper.
3. Heat oil in a medium, oven-safe nonstick skillet over medium-high. When hot, add the garlic and crushed red pepper. Cook for 2 minutes (do not let brown). Add the spinach and remaining salt and pepper. Cook, stirring frequently, until spinach is wilted, about 2 minutes.
4. Immediately pour the eggs into the pan, and reduce heat to medium. Sprinkle cheese and olives evenly over the top. Cook until the edges of the eggs are just set, about 3 minutes. Carefully transfer pan to oven, and bake until the eggs are cooked through, about 5 to 8 minutes. Sprinkle with basil and serve.

A note about snacking

Meals as rich in healthy fats and nutrients as these usually mean I don’t need a snack in the afternoon - I get full and stay full longer. Intermittent fasting also tends to decrease the hunger hormone ghrelin, so incorporating that into my daily routine cuts down on unnecessary cravings throughout the day.

Dinner: Cauliflower Steak

For dinner, I like to go completely plant-based while still staying in ketosis, and these grilled cauliflower steaks hit the spot! As a sulfur-rich cruciferous vegetable, cauliflower provides excellent fuel for my methylation pathways. The addition of healthy fats from the almonds makes this a dish that is hearty enough to keep me satisfied until I break my fast the following day at lunch.

Note that this recipe uses a grill, but you can also prepare the steaks in the oven using the broiler function.

Grilled Cauliflower Steaks With Romesco Sauce and Toasted Nuts (Vegan, Vegetarian)

Serves 2

Ingredients

• 1 to 2 ¾-pound head(s) cauliflower (for two “steaks”)
• 3 tablespoons extra-virgin olive oil, divided
• 2 tablespoons sherry vinegar, divided
• ¼ teaspoon ras el hanout seasoning
• ½ teaspoon sea salt, divided
• ¼ cup raw unsalted almonds, lightly toasted, divided
• ¼ cup roasted red peppers, drained
• 1 teaspoon minced garlic
• ⅛ teaspoon black pepper
• 2 tablespoons finely chopped fresh parsley leaves

Directions

1. Preheat grill to medium-high heat (350°F to 400°F). Hold cauliflower head stalk-side-down on a cutting board. Cut into 1½-inch-thick slabs all the way across, yielding two large “steaks” from the middle of the head, and florets from the edges. Trim and discard green parts from “steaks” and the bottom inch of stalk. (Reserve florets for another use.) Pat both sides of the “steaks” dry.
2. Whisk 2 tablespoons oil, 1 tablespoon sherry vinegar, ras el hanout seasoning, and ¼ teaspoon sea salt until thoroughly combined.
3. Brush cauliflower steaks with approximately half of the olive oil mixture.
4. Grill steaks covered on well-oiled grill grates for 8 minutes until slightly charred. Turn and brush with remaining oil mixture. Cover and continue to grill 8 to 10 minutes or until cauliflower is tender but not mushy. Remove from grill; cover with foil and keep warm.
5. Meanwhile, add remaining 1 tablespoon oil, half of the almonds, peppers, 1 tablespoon vinegar, garlic, and remaining salt and pepper to a small food processor, and puree until almost smooth, about one minute. Finely chop the remaining almonds, and set aside. Divide sauce between steaks. Sprinkle with the chopped almonds and the parsley.

As you can see, eating Ketotarian is hardly deprivation, and plant-based keto doesn’t mean you need to eat like a rabbit. We are meant to enjoy our food as well as use it for fuel. While everyone’s individual macronutrient ratios are going to differ - as well as the choice whether or not to include eggs or wild-caught fish - fueling your body with a diet rich in high-fat plant foods can be delicious and nourishing as it feeds health and minimizes cravings for unhealthy foods.

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