Special Diets and Recipes

1. Ketogenic (Keto) Diet

The ketogenic diet is a high-fat, low-carbohydrate diet that forces the body to burn fats rather than carbohydrates. It is popular for weight loss and improved mental focus.

Keto Recipe: Keto Avocado Egg Salad

• Ingredients:
• 2 ripe avocados
• 4 hard-boiled eggs
• 1 tbsp mayonnaise
• Salt and pepper to taste
• Fresh parsley for garnish
• Instructions:
1. Dice the hard-boiled eggs and avocado.
2. In a bowl, mix eggs, avocado, mayonnaise, salt, and pepper.
3. Garnish with parsley and serve.

2. Vegan Diet

A vegan diet excludes all animal products. It focuses on plant-based foods such as vegetables, fruits, grains, legumes, and nuts. This diet is known for its benefits to heart health and the environment.

Vegan Recipe: Vegan Chickpea Stir-Fry

• Ingredients:
• 1 can chickpeas (drained)
• 1 bell pepper (sliced)
• 1 zucchini (sliced)
• 1 tbsp soy sauce
• 1 tsp sesame oil
• 1 clove garlic (minced)
• Instructions:
1. Heat sesame oil in a pan and sauté garlic until fragrant.
2. Add chickpeas, bell pepper, and zucchini. Stir-fry for 5-7 minutes.
3. Add soy sauce and cook for another minute. Serve over rice.

3. Gluten-Free Diet

A gluten-free diet eliminates gluten, a protein found in wheat, barley, and rye. It is essential for people with celiac disease or gluten intolerance.

Gluten-Free Recipe: Gluten-Free Banana Pancakes

• Ingredients:
• 2 ripe bananas
• 2 eggs
• 1/2 tsp baking powder
• 1/4 cup gluten-free oats
• Instructions:
1. Mash bananas in a bowl.
2. Add eggs, baking powder, and oats, and mix well.
3. Heat a non-stick pan and pour batter to form small pancakes.
4. Cook until golden brown on both sides and serve with fresh fruit.

4. Mediterranean Diet

The Mediterranean diet focuses on whole grains, healthy fats, lean proteins, and plenty of fruits and vegetables. It is associated with heart health and longevity.

Mediterranean Recipe: Greek Salad with Grilled Chicken

• Ingredients:
• 1 grilled chicken breast (sliced)
• 1 cucumber (diced)
• 1 tomato (diced)
• 1/4 cup feta cheese (crumbled)
• 10 olives (pitted)
• 1 tbsp olive oil
• 1 tbsp lemon juice
• Instructions:
1. In a bowl, combine cucumber, tomato, feta, and olives.
2. Drizzle with olive oil and lemon juice.
3. Top with grilled chicken and serve.

5. Paleo Diet

The paleo diet focuses on eating whole foods, such as meat, fish, fruits, vegetables, nuts, and seeds, while avoiding processed foods, grains, legumes, and dairy.

Paleo Recipe: Paleo Beef and Veggie Skewers

• Ingredients:
• 1 lb beef (cubed)
• 1 red bell pepper (cubed)
• 1 zucchini (cubed)
• 1 tbsp olive oil
• 1 tsp garlic powder
• Salt and pepper to taste
• Instructions:
1. Toss the beef and veggies with olive oil, garlic powder, salt, and pepper.
2. Thread onto skewers and grill for 10-15 minutes, turning occasionally.
3. Serve with a side of sweet potatoes or salad.