10 Keto Nyias Hnav Ris Tsho rau Koj Cov Khaub Ncaws Uas Tsis Muaj Ntaub Ntawv Me

Zoo Siab

• 1. Cov neeg liaj hom teb,
• Cov khoom xyaw
• Cov Lus Qhia
• 2. Keto Italian vinaigrette
• Cov khoom xyaw
• Cov Lus Qhia
• 3. Creamy jalapeño-cilantro hnav khaub ncaws
• Cov khoom xyaw
• Cov Lus Qhia
• 4. Keto zib ntab-mustard hnav
• Cov khoom xyaw
• Cov Lus Qhia
• 5. Keto Txhiab Island hnav khaub ncaws
• Cov khoom xyaw
• Cov Lus Qhia
• 6. Tsib-feeb keto Caesar hnav khaub ncaws
• Cov khoom xyaw
• Cov Lus Qhia
• 7. Creamy keto xiav cheese hnav khaub thuas nrog chives
• Cov khoom xyaw
• Cov Lus Qhia
• 8. Wasabi-dib-avocado hnav khaub ncaws
• Cov khoom xyaw
• Cov Lus Qhia
• 9. Neeg Esxias peanut hnav khaub ncaws
• Cov khoom xyaw
• Cov Lus Qhia
• 10. Keto raspberry-tarragon hnav khaub ncaws
• Cov khoom xyaw
• Cov Lus Qhia
• Tsis zoo hnav rau keto noj thiab cov lus qhia yuav
• Hauv qab kab
• Prep Pluas noj: Tsis Taus Nyias Nyias

Qhov ketogenic, lossis keto, kev noj haus yog qhov muaj cov zaub mov uas tsis muaj rog ntau, rog cov rog uas pom tias yuav xa ntau cov txiaj ntsig kev noj qab haus huv ().

Thaum no txoj kev noj mov tuaj yeem ua tau qhov kev txwv, kev nce qib hauv kev kawm khoom noj khoom haus thiab kev ua noj muaj tswv yim tau ua cov khoom noj no yooj yim dua ua raws.

Cov zaub tsis muaj hmoov nplej zoo li cov zaub xam lav cov zaub ntsuab tsis tshua muaj carbs thiab cov kev xaiv zoo kawg li yog tias koj tab tom ua raws li keto kev noj haus. Txawm li cas los xij, nws tuaj yeem ua qhov nyuaj los nrhiav cov khoom qab zib, qis-carb salad hnav khaub ncaws uas mus dhau roj thiab kua txiv qaub.

Ntawm no yog 10 keto-phooj ywg zaub xam lav kev hnav khaub ncaws, txhua tus nrog 4 gram ntawm carbs rau ib pluag noj lossis tsawg dua.

Peb suav nrog cov khoom uas peb xav tias tseem ceeb rau peb cov nyeem. Yog tias koj yuav los ntawm cov txuas hauv nplooj ntawv no, peb yuav khwv tau nyiaj me me. Ntawm no yog peb cov txheej txheem.

1. Cov neeg liaj hom teb,

Thaum cov khaub ncaws ua noj ua haus ib txwm ua nrog buttermilk, daim ntawv qhia no hloov nws tawm rau qaub cream, mayo, thiab qab zib hnyav, muab cov qub tsw profile nrog txo cov carb thiab cov ntsiab lus rog ntxiv.

Cov khoom xyaw

• 1/2 khob (120 grams) ntawm qaub cream
• 1/2 khob (120 grams) ntawm ntuj
• 1/4 khob (60 ml) ntawm hnyav whipping cream
• 1 tsp ntawm txaug chives
• 1 tsp ntawm qhuav dill
• 1 tsp ntawm dos hmoov
• 1 tsp ntawm qej hmoov
• 1-2 tsp (5-10ml) ntawm kua txiv tshiab
• Ntsev thiab kua txob rau saj

Cov Lus Qhia

1. Ua ke tag nrho cov khoom xyaw rau hauv ib lub tais los yog ntim nrog lub hau.
2. Do kom zoo.
3. Tso hauv tub yees rau ob peb teev kom ua txhaum chilled lossis muab kev pab tam sim ntawd ntawm chav sov.

Saib daim ntawv qhia tag nrho

Cov lus qhia txog khoom noj khoom haus

Ib qho 2-tablespoon (30-ml) muab rau:

• Cov calories: 84
• Rog: 8 grams
• Carbs: 2 grams
• Cov protein ntau: 1 gram

2. Keto Italian vinaigrette

Qhov no keto kiv rau ntawm ib tug zoo classic khub zoo nrog yuav luag txhua cov zaub xam lav zaub. Nrog cov khoom xyaw uas feem ntau cov neeg muaj nyob rau hauv lawv cov pantries, nws tuaj yeem ua lub staple rau koj lub neej keto.

Cov khoom xyaw

• 1 Tbsp ntawm Italian seasoning
• 1 khob (240 ml) ntawm lub teeb roj txiv roj
• 4 Tbsp (60 ml) ntawm cov kua txiv cawv txiv kab ntxwv
• 1/2 tsp ntawm ntsev
• 1/4 tsp ntawm hauv av dub kua txob
• 1 Tbsp (15 ml) ntawm Dijon mustard

Cov Lus Qhia

1. Muab tag nrho cov khoom xyaw tso rau hauv ib lub thawv ntim hnav nrog lub hau.
2. Co nquag thiab cia so rau 30 feeb kom cia lawv qab txoj kev loj hlob.
3. Khaws rau hauv lub tub yees kom txog 7 hnub.

Saib daim ntawv qhia tag nrho

Cov lus qhia txog khoom noj khoom haus

Ib qho 2-tablespoon (30-ml) muab rau:

• Cov calories: 198
• Rog: 22 grams
• Carbs: tsawg heev
• Cov protein ntau: tsawg dua 1 gram

3. Creamy jalapeño-cilantro hnav khaub ncaws

Nrog ntsim ntawm jalapeño thiab freshness ntawm cilantro, qhov hnav khaub ncaws yooj yooj yim no ua rau lub ntsej muag kov tsis yog rau cov zaub xam lav tab sis kuj tseem noj nqaij thiab zaub.

Cov khoom xyaw

• 1/2 khob (25 grams) ntawm tws cilantro
• 1/2 khob (120 gram) kua qaub los yog Greek yogurt
• 1 / 2–1 jalapeño txhoov
• 6 qej cooj, tev
• 1 tsp ntawm ntsev
• 1/4 khob (60 ml) dej

Cov Lus Qhia

1. Muab tag nrho cov khoom xyaw tso rau hauv rab los sis zaub mov kom txog thaum tus.
2. Cia so rau li 15-20 feeb los cia cov tsw zoo.

Saib daim ntawv qhia tag nrho

Cov lus qhia txog khoom noj khoom haus

Ib qho 2-tablespoon (30-ml) muab rau:

• Cov calories: 41
• Rog: 3 grams
• Carbs: 1 gram
• Cov protein ntau: 1 gram

4. Keto zib ntab-mustard hnav

Qhov kev hnav khaub ncaws no tsis yog tsuas yog ua rau cov dej qab ntsev xwb tab sis tseem tuaj yeem ua kev noj haus zoo li muaj kev nyiam rau txhua yam koj nyiam keto ntiv tes zaub mov.

Cov khoom xyaw

• 1/2 khob (120 grams) uas muaj kua roj qab zib
• 1/4 khob (60 ml) dej
• 1/4 khob (60 ml) ntawm Dijon mustard
• 1 Tbsp (15 ml) ntawm kua cider vinegar
• 1 Tbsp (10 grams) cov kua roj erythritol lossis lwm yam khoom qab zib keto-rau

Cov Lus Qhia

1. Ntxiv tag nrho cov khoom xyaw rau lub tais thiab sib xyaw kom sib xyaw.
2. Khaws rau hauv lub tub yees kom txog 2 lub lis piam.

Saib daim ntawv qhia tag nrho

Cov lus qhia txog khoom noj khoom haus

Ib qho 2-tablespoon (30-ml) muab rau:

• Cov calories: 38
• Rog: 2.5 grams
• Carbs: tsawg heev
• Cov protein ntau: tsawg dua 1 gram

5. Keto Txhiab Island hnav khaub ncaws

Qhov no keto-phooj ywg noj rau ib qho kev hnav khaub ncaws ua ke nrog tsuas yog cov txiaj ntsig ntawm qab zib (los ntawm stevia) thiab acidity (los ntawm ketchup thiab vinegar) kom txaus siab rau koj lub paj saj thaum uas khaws cov carbs qis.

Cov khoom xyaw

• 1 khob (230 grams) ntawm ntuj
• 2 Tbsp (35 grams) ntawm ketchup qab zib
• 1 Tbsp (15 ml) ntawm kua cider vinegar
• 2 Tbsp (20 grams) ntawm cov kua txob txig kom zoo
• 2 Tbsp (20 grams) ntawm hmoov dos loj
• 1/8 tsp ntawm stevia
• Ntsev thiab kua txob rau saj

Cov Lus Qhia

1. Faib cov kua roj thiab cov dos txhoov kom koj muaj ob qho 1-tablespoon servings rau ib qho.
2. Ua ke tag nrho cov khoom xyaw, tshwj tsis yog rau 1 tablespoon txhua lub dos thiab pickles, nyob rau hauv rab los yog zaub mov ua noj thiab muab kom txog thaum tus.
3. Do hauv seem uas yog dos thiab pickles.
4. Ncuav cov hnav khaub ncaws rau hauv lub hwj, muab tso rau hauv koj lub tub yees, thiab cia cov tsw qab li tsawg kawg 30 feeb.

Saib daim ntawv qhia tag nrho

Cov lus qhia txog khoom noj khoom haus

Ib qho 1-tablespoon (15-ml) muab rau:

• Cov calories: 96
• Rog: 10 grams
• Carbs: tsawg heev
• Cov protein ntau: tsawg dua 1 gram

6. Tsib-feeb keto Caesar hnav khaub ncaws

Ua kom hnav khaub ncaws no nyob rau hauv tsuas yog tsib feeb, pov nrog qee cov zaub xam lav, thiab sab saum toj nrog me ntsis ntawm Parmesan cheese rau qhov sai thiab yooj yim Caesar salad nrog cov carbs tsawg heev.

Cov khoom xyaw

• 3 qej cloves, nplawm zoo
• 1 1/2 tsp (10 grams) ntawm anchovy muab tshuaj txhuam
• 1 tsp (5 ml) ntawm Worcestershire cov ntses
• 2 Tbsp (30 ml) ntawm cov kua txiv tshiab - lossis kua txiv ntawm 1/2 txiv qaub
• 1 1/2 tsp (10 grams) ntawm Dijon mustard
• 3/4 khob (175 grams) ntawm ntuj
• Ntsev thiab kua txob rau saj

Cov Lus Qhia

1. Ntxiv cov qij, anchovy muab tshuaj txhuam, Worcestershire ntses, kua txiv qaub, thiab Dijon mustard rau hauv ib lub tais nruab nrab thiab whisk ua ke.
2. Ntxiv mayo thiab txuas ntxiv rau whisk kom txog thaum ua ke.
3. Ntxiv ntsev thiab kua txob rau saj.

Saib daim ntawv qhia tag nrho

Cov lus qhia txog khoom noj khoom haus

Ib qho 1-tablespoon (15-ml) muab rau:

• Cov calories: 100
• Rog: 10 grams
• Carbs: tsawg heev
• Cov protein ntau: tsawg dua 1 gram

7. Creamy keto xiav cheese hnav khaub thuas nrog chives

Txawm hais tias nws yog nqaij qaib tis los yog zaub ntsuab xwb, qhov kev hnav khaub ncaws xiav-xiav-lav no ua kom tsis muaj cov tshuaj ntxiv uas muaj ntau yam hauv cov raj mis.

Cov khoom xyaw

• 1 khob (230 grams) ntawm ntuj
• 1/2 khob (120 grams) ntawm qaub cream
• 1 Tbsp (15 ml) ntawm cov kua txiv qaub
• 1 tsp (5 ml) ntawm Worcestershire cov ntses
• 1 tsp ntawm qej hmoov
• 1/2 tsp ntawm hiav txwv ntsev
• 1/2 tsp kua txob dub
• 3/4 khob (115 grams) ntawm cov cheese xiav tawv
• 1/4 khob (10 grams) ntawm cov chives tshiab, txhoov

Cov Lus Qhia

Ntxiv tag nrho cov khoom xyaw rau hauv ib lub tais nruab nrab thiab whisk ua ke kom txog thaum zoo ua ke.

Saib daim ntawv qhia tag nrho

Cov lus qhia txog khoom noj khoom haus

Ib qho 2-tablespoon (30-ml) muab rau:

• Cov calories: 106
• Rog: 12 grams
• Carbs: 1 gram
• Cov protein ntau: 1 gram

8. Wasabi-dib-avocado hnav khaub ncaws

Qhov kev hnav ris tsho no tseem ceeb dua thaum hnub sov lub caij ntuj sov tab sis tuaj yeem txuas nrog cov zaub tshiab rau cov kev xaiv uas tsis tshua muaj carb txhua lub sijhawm xyoo. Lub hmoov av wasabi tuaj yeem hloov kho kom haum raws li qhov koj xav tau nyob rau qib kub.

Cov khoom xyaw

• 1 avocado
• 3-4 stalks ntawm ntsuab dos
• 1/2 dib, txhoov zoo
• Kua txiv ntawm 1/2 txiv qaub
• 2 Tbsp (15 grams) ntawm wasabi hmoov
• 2 Tbsp (30 ml) ntawm avocado roj
• 2 tsp (10 ml) ntawm mov lossis kua txiv ntoo cider vinegar
• 1/2 tsp ntawm qej hmoov
• 1/4 tsp ntawm ntsev

Cov Lus Qhia

Muab tag nrho cov khoom xyaw tso rau hauv tus tsim khoom noj khoom haus lossis rab thiab kom mem tes kom txog thaum tus.

Saib daim ntawv qhia tag nrho

Cov lus qhia txog khoom noj khoom haus

Ib qho 2-tablespoon (30-ml) muab rau:

• Cov calories: 75
• Rog: 7 grams
• Carbs: tsawg heev
• Cov protein ntau: 1 gram

9. Neeg Esxias peanut hnav khaub ncaws

Cov khoom lag luam feem ntau ua rau cov txiv laum huab xeeb sau ib qho txiaj ntsig ntawm cov piam thaj ntxiv, ua rau nws nyuaj rau haum rau lawv cov khoom noj keto.

Daim ntawv qhia no tawm cov suab thaj tawm tab sis khaws cov ntsiab lus ntawm ib qho loj hauv cov txiv laum huab xeeb. Siv nws ua marinade rau nqaij qaib satay lossis rau saum koj nyiam cov zaub ntsuab sib xyaw.

Cov khoom xyaw

• 1/3 khob (80 grams) ntawm txiv laum huab xeeb
• 1/4 khob (60 ml) ntawm dej kub
• 2 Tbsp (30 ml) cov kua ntses
• 2 Tbsp (30 ml) ntawm vinegar
• 1 txiv qaub, kua
• 1 tsp ntawm minced qhiav
• 1 tsp ntawm qej
• 1 tsp ntawm kua txob

Cov Lus Qhia

1. Muab tag nrho cov khoom xyaw tso rau hauv rab los sis zaub mov kom txog thaum tus.
2. Khaws rau hauv lub tub yees kom txog 10 hnub.

Yog tias koj xav tias qhov hnav khaub ncaws tsis muaj qab zib, ob peb tee ntawm stevia extract yuav tsum ua qhov dag.

Saib daim ntawv qhia tag nrho

Cov lus qhia txog khoom noj khoom haus

Ib qho 2-tablespoon (30-ml) muab rau:

• Cov calories: 91
• Rog: 7 grams
• Carbs: 4 grams
• Cov protein ntau: 2 grams

10. Keto raspberry-tarragon hnav khaub ncaws

Cov kev hnav khaub ncaws no muab cov khoom zoo ntawm cov tshuaj tua kab mob antioxidant los ntawm cov txiv hmab txiv ntoo tshiab tshiab thiab tarragon, nrog rau qhov sib ntxiv ntawm cov kab nruab nrab triglyceride (MCT) roj rau cov roj ketosis.

Nws yog qhov kev xaiv zoo rau txhua hom zaub ntsuab tab sis kuj tuaj yeem siv rau marinate salmon, nqaij qaib, thiab lwm yam khoom muaj protein ntau.

Cov khoom xyaw

• 1/2 khob (120 ml) ntawm txiv roj roj
• 1/4 khob (60 ml) ntawm MCT roj (muaj nyob hauv khw muag khoom lossis hauv online)
• 1/4 khob (60 ml) ntawm kua cider vinegar
• 2 Tbsp (30 grams) ntawm Dijon mustard
• 1 1/2 tsp ntawm cov tarragon tshiab (lossis 1/2 tsp qhuav)
• 1/4 tsp ntawm keto-phooj ywg sweetener
• Pinch ntawm ntsev uas koj xaiv
• 1/2 khob (60 grams) ntawm cov txiv duaj dawb, mashed

Cov Lus Qhia

1. Ua ke tag nrho cov khoom xyaw, tshwj tsis yog rau ntawm cov raspberries, hauv ib lub tais thiab whisk ntev li 15 feeb kom txog thaum creamy.
2. Ntxiv cov nplais ntses npauj thiab nplawm kom zoo ua ke.
3. Kho kho kom haum cov tsos

Saib daim ntawv qhia tag nrho

Cov lus qhia txog khoom noj khoom hausIb qho 2-tablespoon (30-ml) muab rau:

• Cov calories: 158
• Rog: 17 grams
• Carbs: 1 gram
• Cov protein ntau: tsawg dua 1 gram

Tsis zoo hnav rau keto noj thiab cov lus qhia yuav

Txawm hais tias ntau cov zaub xam lav kev hnav khaub ncaws yog keto tus phooj ywg vim lawv cov rog-rau-carb, qee qhov tsis haum rau cov ntaub ntawv no - feem ntau vim tias lawv ntim cov piam thaj ntxiv lossis tsim rau qhov tsis muaj rog los ntawm kev ntxiv carbs. Tsis xaiv hnav xws li:

• Fabkis hnav khaub ncaws
• tsis muaj rog-qho, ua kom zoo qab ntsev
• tsoos zib ntab-mustard hnav
• Catalina kev hnav khaub ncaws
• ua ntej vinaigrettes ntim taub

Thaum npaj hom khaub noom keto salad dressings saj fresher, muaj ntau lub khw muag khoom zoo ntau yam muaj nyob rau ntawm no.

Thaum kav khw rau keto zaub xam lav hnav khaub ncaws, xyuam xim rau hauv qab no:

• Thawj cov tshuaj yuav tsum yog hom muaj roj, xws li txiv ntseej, avocado, lossis roj MCT.
• Cov khoom xyaw yuav tsum yog nyob ze rau qhov xwm txheej ntau dhau, xws li tshuaj ntsuab, txuj lom, kua txiv qaub, thiab kua txob.
• Saib xyuas ntxiv cov piam thaj ntxiv.

Ntsiab lus Ntau lub khw yuav cov hnav ris tsho muaj cov piam thaj ntxiv lossis ntxiv rau qhov tsis muaj rog los ntawm kev ntxiv carbs. Yuav kom ntseeg tau tias koj tab tom yuav cov khaub ncaws keto-phooj ywg zoo hnav khaub ncaws, nyeem daim ntawv qhia cov ncauj lus kom zoo.

Hauv qab kab

Cov zaub mov muaj muaj txiaj ntsig qis heev, cov rog uas keto tau ua rau muaj koob meej hauv xyoo tas los no.

Thaum no txoj kev noj mov tuaj yeem ua rau muaj kev txwv ntau, kev tsim cov zaub mov noj tuaj yeem muab cov khoom qab ntawm cov laus high-carb nyiam nrog carbs tsawg heev, ua cov zaub xam lav tsis qab los ntawm yav dhau los.

Yuav luag txhua cov zaub mov noj saum toj no tuaj yeem khaws cia rau hauv lub tub yees rau xya lossis ntau hnub, muab ntau yam rau koj xaiv los ntawm kev xaiv.

Nrog rau feem ntau tag nrho cov zaub mov muaj txiaj ntsig thiab muaj txiaj ntsig zoo ntawm lub cev muaj roj, cov kev hnav khaub ncaws no paub tseeb tias yuav ntxiv lub neej rau koj cov kev noj haus keto.

Prep Pluas noj: Tsis Taus Nyias Nyias