Revamp Your Keto Diet With Healthy Mediterranean Recipes
Fresh Inspiration for Healthy Keto Meals At Morocco Gold, we think it’s always a good time to explore new ways to incorporate Mediterranean ingredients into a ketogenic eating plan. Extra virgin olive oil is naturally rich in monounsaturated fats and is a staple of Mediterranean cooking, making it an excellent ingredient for a wide variety … Read more
Purchase Evoo
-
Amount
-
Time
-
Course
Main Dishes
Fresh Inspiration for Healthy Keto Meals
At Morocco Gold, we think it’s always a good time to explore new ways to incorporate Mediterranean ingredients into a ketogenic eating plan. Extra virgin olive oil is naturally rich in monounsaturated fats and is a staple of Mediterranean cooking, making it an excellent ingredient for a wide variety of lower-carbohydrate recipes.
Our first recipe, adapted from Better Homes & Gardens, is a colourful dish that’s ideal for breakfast or lunch, combining the lower-carbohydrate principles of a ketogenic diet with fresh Mediterranean flavours.
If you are new to the Keto diet we have more information about it in our post about getting started with the Keto diet.
Ingredients
Total
- 8 eggs
- â…“ cup milk
- ¼ cup grated Parmesan cheese
- 1tablespoon snipped fresh tarragon or basil
- ½ teaspoon black pepper
- ¼ teaspoon salt
- 2 teaspoon Morocco Gold extra virgin olive oil
- ¼ cup chopped onion
- 3 cloves garlic, minced
- 1 ½ cup bias-cut fresh asparagus (1-inch pieces)*
- 2 tablespoon water
- 6 ounce fresh or canned lump crab meat, drained, flaked, and cartilage removed
- â…“ cup bottled roasted red sweet peppers, drained and chopped
- 2 tablespoon snipped fresh Italian parsley
- bottled hot sauce (optional)
Instructions
Total
- Step 1 Preheat broiler. In a bowl whisk togetherthe first six ingredients (through salt).
- Step 2 Heat oil in a large broilerproof skillet over medium heat; add the onion and garlic. Cook 2 minutes. Add asparagus and the water. Cover and cook 4 to 5 minutes or until asparagus is tender. Drain and discard any liquid remaining in the skillet.
- Step 3 Evenly sprinkle the crab and roasted peppers over asparagus. Pour egg mixture over vegetables and crab in skillet. Cook over medium heat. As mixture sets, run a spatula around edge of skillet, lifting egg mixture so uncooked portion flows underneath. Continue cooking and lifting edges until egg mixture is almost set (surface will be moist).
- Step 4 Place skillet under the broiler 4 to 5 inches from heat.Broil 1to 2 minutes or until top is just set. (Or preheat oven to 400°F; bake about 5 minutes or until top is set.)
Low Carb Olive Oil Cake
Ingredients
Total
- 2 cups almond meal/almond flour
- 1 cup Morocco Gold extra virgin olive oil
- 4 eggs
- 3/4 cup boiling water with 1-2 tspns instant coffee
- 3/4 cup cocoa
- 2 teaspoons vanilla extract
- 1 teaspoon baking powder
- ½ teaspoon baking soda
- 4 tablespoons preferred sweetener
- pinch salt
- 100 mls /3.5 oz full fat pure cream/pouring cream
- 75 gms /2.6 oz of dark chocolate
Instructions
Total
- Make The Cake: Preheat the oven to 150 C/300 F fan forced. Prepare an 8" or 9" spring pan with butter and baking paper
- Combine almond meal, cocoa, baking powder, baking soda and salt into a bowl and mix well.
- Blend the coffee with the boiling water.
- Beat the eggs, sweetener, vanilla extract and extra virgin olive oil for 2 minutes.
- Add the coffee mix and beat until blended. Add the dry ingredients and mix until combined. Mix well to form a smooth batter.
- Spoon into the cake pan and bake for 40- 45 minutes or until just cooked through.
- The sides will look set but the centre can still be slightly moist and crumbs should stick slightly to a skewer placed in the centre of the cake.
- Allow the cake to cool in the tin or you can serve it while it is still warm. To top the cake with Chocolate Ganache, follow the instructions below
- To Make The Chocolate Ganache: Heat up the cream just to below the boil (don't boil it or you will end up with lumps in it.) Remove from heat and add the chocolate. Stir until the chocolate has blended with the cream and allow to cool before using.
- Drizzle the ganache on the cake before it thickens for a drizzle finish, or allow the ganache to cool in the fridge to a slightly thicker consistency before spreading over the cake. This is enough ganache for a thin coating on top of the cake. Note that you can make a stiffer ganache by increasing the amount of chocolate you add.
- Make it 1 :1 cream to chocolate (ie., 2.5 oz/75 gms of each) for a stiffer ganache
- Make it 2 parts chocolate to 1 part cream (ie, 3.5 oz/100 gms chocolate to 1.8 oz/50gms cream) for a much stiffer and pipable ganache.
- You can also make it thinner and more drizzly by using 1 part cream to .5 chocolate (ie, 3.5 oz/100 gms cream to 1.8 oz/50 gms chocolate.)
- To Serve: This cake tastes lovely served fresh from the oven with some fresh whipped cream or marscapone.
- Add the ganache for a little more decadence and serve with fresh whipped cream
- For a delicious simple hot dessert that is a bit pudding like, simply zap the cake in the microwave for a few seconds to warm it up and serve with whipped cream.
Purchase Morocco Gold Extra Virgin Olive Oil: Healthy & Tasty
From The Larder
Following a ketogenic eating pattern doesn’t mean missing out on fresh Mediterranean flavours. These recipes show how quality ingredients and premium extra virgin olive oil can be combined to create satisfying lower-carbohydrate meals that are full of flavour.
If you’re looking for more inspiration, take a look at our guide to getting started with the Keto Diet or browse our collection of Mediterranean recipes, all created to help you make the most of your bottle of Morocco Gold extra virgin olive oil.
Frequently Asked Questions
Can extra virgin olive oil be used on a keto diet?
Yes. Extra virgin olive oil contains no carbohydrates and can be used as a source of fat within a ketogenic eating plan. It can be used for cooking, dressings, marinades and finishing dishes.
Are Mediterranean recipes always suitable for a keto diet?
No. Many traditional Mediterranean recipes include higher-carbohydrate ingredients such as bread, pasta, rice and potatoes. However, recipes can often be adapted by reducing these ingredients and focusing on vegetables, fish, eggs, meat, nuts, seeds and extra virgin olive oil.
What foods do the Mediterranean and keto diets have in common?
Both eating patterns can include fish, eggs, low-carbohydrate vegetables, nuts, seeds and extra virgin olive oil. The main difference is that a ketogenic diet places a much stricter limit on carbohydrate intake.
Can you cook with extra virgin olive oil on a keto diet?
Yes. Extra virgin olive oil can be used for everyday cooking, roasting, dressings and marinades. It also works well as a finishing oil for vegetables, fish, eggs and other lower-carbohydrate dishes.
Where can I find more Mediterranean-inspired recipes?
You can find more ideas in the Morocco Gold recipe collection, including salads, main dishes, desserts and other recipes made with extra virgin olive oil.
Important Disclaimer
The information provided on this website is for general informational purposes only. All content, including text, graphics, images, and information, is presented as an educational resource and is not intended as a substitute for professional medical advice, diagnosis, or treatment.
Please consult with a qualified healthcare provider before making any decisions or taking any action based on the information you find on this Website. Do not disregard, avoid, or delay obtaining medical or health-related advice from your healthcare provider because of something you have read on this Website.
If you think you may have a medical emergency, call your doctor, go to the nearest emergency department, or call emergency services immediately. We are not responsible for any adverse effects resulting from your use of or reliance on any information or content on this Website.
By using this Website, you acknowledge and agree to this disclaimer in full.
