The keto diet is similar to the Atkins diet, but its roots go back even farther into dietetics history.
Coconut Veggie Stir Fry
In the 1920s, scientists theorized that a high-fat, low-carb diet might help children with epilepsy, but now the no-bread, no-potatoes, no-beans diet has has a renaissance with people hoping to find a mix of foods that work well with their body’s metabolism.
Keto cookbooks, including Will Cole’s “ Ketotarian: The (Mostly) Plant-Based Plan to Burn Fat, Boost Your Energy, Crush Your Cravings and Calm Inflammation” (Avery, $20), often feature a how-to section followed by recipes that show you how to pack nutrients and flavor into non-starchy vegetables. Because grains are one of the restricted foods, many people on the keto diet eat cauliflower rice, which you can make at home or buy in the frozen or fresh section of many grocery stores. If you’re using store-bought veggie rice, you’ll need about 3 cups.
This stir-fry also includes pattypan squash, although you could use regular yellow squash or zucchini. The coconut milk, coconut flakes and liquid aminos, such as Bragg, lend lots of umami to this dish, so you don’t miss the meat.
Coconut Veggie Stir-Fry with Cauliflower Rice
3 cups fresh cauliflower florets
2 cups fresh broccoli florets
5 small pattypan squash, trimmed and quartered
2 tablespoons toasted sesame oil
1/3 cup thin slivers red onion
2 teaspoons grated fresh ginger
1 garlic clove, minced
3/4 cup full-fat coconut milk
1 tablespoon liquid aminos
1 tablespoon cider vinegar
1/2 teaspoon coarse salt
1/4 teaspoon freshly ground black pepper
2 tablespoons refined coconut oil
1/4 cup unsweetened large coconut flakes, toasted
2 tablespoons snipped fresh cilantro
Place the cauliflower in the container of a food processor. Cover and pulse until the cauliflower is finely chopped (about the size of rice). Set aside.
In a large wok, stir-fry the broccoli and squash in the sesame oil over medium-high heat for 4 to 5 minutes, or until the vegetables are crisp-tender. Reduce the heat to medium if the vegetables brown too quickly. Add the onion and stir-fry for 2 minutes more. Transfer the vegetables to a bowl; cover to keep warm.
To the same wok, add the ginger and garlic. Cook and stir over medium-low heat for 30 seconds. Carefully add the coconut milk, liquid aminos, vinegar, 1/4 teaspoon salt and 1/8 teaspoon pepper. Bring to a boil. Reduce the heat to low and simmer, uncovered, for 5 minutes, or until the sauce is slightly thickened.
Meanwhile, in a large skillet heat the coconut oil over medium heat. Add the cauliflower rice, the remaining 1/4 teaspoon salt, and the remaining 1/8 teaspoon pepper. Cook, stirring frequently, for 3 to 5 minutes, or until the cauliflower is just tender and starting to brown.
Return the vegetables to the wok. Cook and stir for 1 minute to heat through. Spoon the cauliflower rice evenly onto two serving plates. Top with the broccoli mixture and sauce. Sprinkle with the coconut and cilantro. Serves 2.
— From “ Ketotarian: The (Mostly) Plant-Based Plan to Burn Fat, Boost Your Energy, Crush Your Cravings and Calm Inflammation” by Will Cole (Avery, $20)