Keto foods of the Americas

From WikiMD's Food, Medicine & Wellness Encyclopedia

Keto foods embody the principles of the keto diet. The keto foods in America, while being low in carbohydrates and high in fat, wonderfully reflect the unique culinary heritage of North, Central, and South America.

Cobb salad - Boston, MA
Clam chowder with black pepper - Massachusetts
Scrambled eggs
Buffalo wings plate
Americano cocktail
Green bean casserole
Guacamole
meats and cheeses
Ribeye steak
Steaks

North American[edit | edit source]

USA[edit | edit source]

  • Bunless Burgers: A quintessential American dish, burgers without the bun are a keto staple.
  • Cobb Salad: Originating from California, it's a mix of eggs, avocados, chicken, and blue cheese.
  • Buffalo Wings: Chicken wings tossed in spicy sauce, commonly served with blue cheese dressing. Ensure no added sugar in the sauce.
  • Zucchini "Mac" and Cheese: Replace pasta with zucchini for this American comfort food.
  • Clam Chowder: The New England favorite, made without potatoes and with cream.

Recipe: Bunless Burger

Ingredients:

  • Ground beef or turkey
  • Salt, pepper, and favorite herbs
  • Slices of cheese (optional)
  • Lettuce, tomato, onion, and pickles for garnishing
  • Mustard, mayo, and/or sugar-free ketchup

Instructions:

  • Season meat with salt, pepper, and herbs.
  • Shape into patties.
  • Grill or pan-sear to desired doneness.
  • Serve with toppings and condiments of choice

Canada[edit | edit source]

  • Bacon Wrapped Asparagus: Crunchy asparagus wrapped in savory bacon.
  • Keto Poutine: Using cheese curds, gravy, and turnip or radish as a potato substitute.
  • Butter Tarts: A Canadian delicacy made keto-friendly with almond flour and sugar alternatives.

Central American[edit | edit source]

Mexico[edit | edit source]

  • Guacamole: Creamy avocado dip with tomatoes, onions, cilantro, and lime.
  • Tacos in Lettuce Wraps: Instead of corn tortillas, use lettuce leaves.
  • Chiles Rellenos: Poblano peppers stuffed with cheese, covered in egg batter and fried.
  • Ceviche: Fresh fish marinated in lime juice with tomatoes, onions, and cilantro.

Recipe: Guacamole

Ingredients[edit | edit source]

  • 2 ripe avocados
  • 1 tomato, finely chopped
  • 1/4 onion, finely chopped
  • 1/4 cup chopped cilantro
  • Juice of 1 lime
  • Salt to taste

Instructions

  • Mash avocados in a bowl.
  • Mix in tomato, onion, cilantro, lime juice, and salt.
  • Serve chilled with keto-friendly chips or as a topping.

South American[edit | edit source]

Brazil[edit | edit source]

  • Churrasco: Grilled meats, especially beef, with a side of chimichurri sauce.
  • Moqueca: A seafood stew made with coconut milk, tomatoes, onions, and garlic.
  • Coxinha: Traditional chicken croquettes, using almond or coconut flour.

Argentina[edit | edit source]

  • Matambre a la Pizza: Steak topped with cheese and tomatoes, resembling a pizza.
  • Empanadas: Using almond flour for the dough, filled with beef, chicken, or cheese.

Peru[edit | edit source]

  • Lomo Saltado (minus fries): Beef stir fry with tomatoes and onions, typically served with rice - for keto, use cauliflower rice.
  • Anticuchos: Beef heart skewers marinated in vinegar and spices.

Keto American foods with images[edit | edit source]


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Contributors: Prab R. Tumpati, MD