Sonals.Foods

What I Eat In A Day keto | Keto Lifestyle

This is a my what I eat in a day video. I have been asked to put one for quite some time. In this video I talk about what is my regular diet. It changes from day to day and I hope to put more such  videos. Here I have a vegan instant coffee in the morning, a hearty salad with vegetables, ferments, dressing, meat and egg. This will keep me full for a while. If you are on a ketogenic lifestyle this can fill you up for a day sometimes. But i will eat some fish for dinner. I was in the mood to make baked fish and decided to eat it. My version was done on a cast iron pan. I stuffed the belly of the fish with chutney and then wrapped it in a banana leaf. This can be cooked on the pan oven or even steamed. If you don't have banana leaves you can use aluminum  foil or parchment paper .

Keto Coconut Cheese Cake Ice Cream | Keto Frozen Custard

Ice cream almost sound impossible on keto, but once you taste this keto Coconut cream cheese frozen custard you are bound to change your mind. It is creamy, silky and delicious. Almost like a regular ice cream. Trust me!! And if you are already keto for a while and detoxed to the taste of sugar, you will love it even more. I gave it to a friend who is on keto to taste it and he did not guess that it isn’t the  keto. So there... I really cannot say enough about this lovely keto ice cream recipe. It is such a plain and clean recipe. You can use your own  best quality keto ingredients and make it easily at home. 

I haven't used any thickening agent like xanthan gum. It is plainly a nutritious custard made out of egg yolks and that makes it luscious. Since there is a good amount of keto fats in it, it fills you up instantly and a little goes a long way. The salty creaminess of the cream cheese adds another layer of tart richness. I absolutely love the taste of coconut, but if its not one of your favorites  you can use fresh cream in place of coco nut cream too. 

3 Tips for loosing weight and being healthy is a video about my top 3 recommendations for loosing weight and staying healthy. I have been a diabetic for the past 25 + years and have been looking for ways to manage my health and keep my blood sugars low. Through this journey i have learned a few things and I wanted to share it with you. This is a basic video for people who are new to a Low Carb lifestyle. I get a lot of questions about the benefits of keto and managing diabetes. Why Keto? Keto is a very low carb moderate protein high fat diet. In short it keeps your insulin levels low which helps burn your body fat for fuel. And since you are eating low to no carbs your sugar levels too are low and loosing fat helps with sugar control in the long run too. Intermittent fasting is another new concept which has taken over the world these days. But there are a lot of people who think that it is a fad and has no value to it. But it has been seen that people have lost a lot of weight and got healthier, just by fasting. It's quite easy and you don’t have to cut down on your food consumption. There is no replacement for exercise. There are 3 main kinds and more. Strength training is among the most important as it is the most ignored, especially by women. Building muscles is very important to stay younger and have better mobility. Muscles burn more sugar and calories. So it is important for diabetics too. Aerobic activity helps with heart and lung health. And yoga or flexibility exercise will keep your joints healthier and maintain your range of motion till old age. All these approaches when taken together help maintain a healthy body.

Keto Pecan Pie | Low Carbs Pecan Crust Christmas Keto Pie

I hope you guys try this Keto Pecan Pie. I highly recommend it for Christmas. This is such a great recipe. The crust if flaky and the filling moist.My husband  thought it was a normal Pecan conventional pie with sugar an all. It turned out much better than I expected. The crust is a basic almond flour crust which remains crisp even later. And the filling is a simple mixture of egg , butter and sweetener. Very easy to put together and taste  really good with some keto ice cream. I served mine with a keto coconut cheesecake ice cream. I will share that recipe soon.

cook along with me at : https://www.youtube.com/watch?v=4uVfYfN9l0Q

 For the printable recipe: https://sonalsfood.com/recipe/keto-pe... To Buy: Almond Flour https://cutt.ly/jfOapYs Xanthan Gum https://cutt.ly/3fOadcr Erythritol https://cutt.ly/hfOadC4 Stevia https://cutt.ly/wfOafoR Swerve https://amzn.to/35ylJss Brown Swerve https://amzn.to/3bRDTqd Camera Gear: Camera Nikon D5200: https://amzn.to/2LrjKdF Tripod Benro T880EX: https://amzn.to/2NXdZYd Mike Rode : https://amzn.to/2zSlp6u To follow me on FB: https://www.facebook.com/Myketones/ 

 To follow me on Instagram : @sonals.food

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 Music : bensound.com

 Here is a link to my Marathi(language) Channel where I share all my healthy, gluten free, diabetic friendly recipes, which I make for my family and myself : https://www.youtube.com/channel/UCkm3... Sonal's Food is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to amazon.com.

Sneak Peek into Sonal's Food

Hi Guys!! I am Sonal and here is a sneak peek into my house and mainly kitchen. I am a diabetic and a very passionate cook. To manage my health I have switched to a ketogenic lifestyle and eat keto when I am not cheating..lol. Food is my first love and I think, live breath around it. I was raised in Mumbai, India. I completed my education in computer  engineering and then I completed my MBA from USA.Over the past 20 years I have had the opportunity to live in, and travel to many countries. Different cultures and cuisines inspire me and since I am on keto I try to convert all my favourite  recipes from world over into their best keto versions. I think those of you who are foodies and enjoy a variety in their food will enjoy this channel. If you want to watch all the basic keto recipes, some popular and some regional Indian recipes , and keto versions of your favourite  international recipes, subscribe to my channel. I try my level best to bring something new in every recipe. I keep recipes simple to make and easy for any home cook to follow. Hope to see you on my channel, more often!! Happy Cooking! Ans happier ketoing!

Keto Chilli Garlic Roti or Paratha | Chilli Garlic Flat bread | Low Carb Recipes

Rotis or Prathas or Flat breads are ana essential part of Indian cuisine. We eat a lot of curries and they need an accompanying bread or rice. Both bread and rice, being high carb. My roti recipe comes to the rescue as it is as close as it can be to the real roti and also easy to make. If you have the right keto ingredients, it comes out perfect every time. My basic roti recipe is quite popular and I have shared the link below with you. 

Cook along with me at : https://www.youtube.com/watch?v=Q9cbE-oq2K8

Under that recipe video I get a lot of comments about the binding agents. People always want to know if they need to use psyllium husk or xanthan gum. In the video for this recipe I have cleared all those doubts. Here I have shared the recipe for 3 different kinds of low carb doughs. One using psyllium husk the other with xanthan gum and the third with a combination. 

The flat bread made using xanthan gum as opposed to psyllium husk is quite different. Psyllium husk holds water and hence makes a moist bread. Whereas xanthan gum is dryer and make a stiffer roti or can make wonderful pooris. I have recipe for that which I will share. This Chilli garlic roti or paratha is a garlicy, savoury, herby flat bread. It is made using my basic roti dough with some adjustment and topped with a lot garlic and cilantro or coriander. 

Garlic and coriander are a classic combination and part of most Indian dishes. I also add some salt as a topping as that gives the roti a much needed punch. I have seasoned the dough very lightly to balance this out. The Chilli powder can be dded as per your choice or can be omitted completely. This garlic roti can be eaten as a snack or accompanied by some protein.

Keto Menemen Turkish Eggs | Keto Shakshuka | Keto Breakfast

I am hoping that you guys have enjoyed Thanksgiving to your hearts content. Now that all the preparation and celebrations are over you may be looking for a warm comforting breakfast recipe. Keto menemen is exactly that.. It is a Turkish version of a Shakshuka. It has a little sauce and you can dip a lovely keto bread in it. I ate this Turkish Shakshuka with some saurkraut and bread.

 I will be sharing a keto bread recipe soon. I already have some on my site and will leave the links for my keto breads, down below. Well coming back to the Shakshuka or menemen. It is a cheesy egg dish but with a tangy twist. Eating eggs and cheese together was is quite common but in a tomato sauce that too for breakfast is quite unusual .

 I have done  another Turkish breakfast recipe with eggs in the past. It had a Greek  yogurt sauce and is unbelievably delicious. 

I myself did not believe it..lol. Well, the link to that recipe too is down below. For the printable recipe: https://sonalsfood.com/recipe/keto-tu... 

 For the recipe of Sauerkraut : https://www.youtube.com/watch?v=c9P8L... 

Keto Breads: https://youtu.be/haU9anm70wY 

Keto Turkish Eggs: https://youtu.be/T4n0U3KcUIM 

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 Here is a link to my Marathi(language) Channel where I share all my healthy, gluten free, diabetic friendly recipes, which I make for my family and myself : https://www.youtube.com/channel/UCkm3...

Indian Style Roast Chicken | Thanksgiving Chicken Recipe | Low Carb Celebration

Cook along with me at :    https://www.youtube.com/watch?v=_hkymW_ERXA

This Indian style roast chicken is something we cook very often at our place. My son loves roast chicken and especially skin on. In India it is common to take the skin off but we keep it on as it gives a much moister and juicier chicken.

 I love how the breast doesn’t over cook and every piece is perfectly cooked. You will have to vary the cook time according to the size of you chicken. This is my offering for your Thanksgiving dinner ideas, but I know that I got this out a little late. 

I hope you will come back to this recipe next year this time or maybe hours before this time. Cooking turkey is a a huge commitment and a lot of people who are like me would rather go with Chicken. It can me made at the last minute and I believe is much juicier. It is also something you can finish the day off and is a good addition to a lot of dishes if you have left overs. 

 To watch keto scalloped potatoes or potato au gratin: https://youtu.be/10tUElqKb1I 

 To Watch Keto Stuffing: https://youtu.be/2V12EUJYnX0 

 To watch Keto layered dessert for thanksgiving: https://youtu.be/ENiCjuJIXjc

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Keto layered dessert | Keto Cheese Cake | Thanksgiving Keto Dessert

Cook along with me at : https://www.youtube.com/watch?v=ENiCjuJIXjc

I hope this keto layered dessert recipe reaches you before you make your thanksgiving dinner. I tried my level best but got a little. Sorry about that. But I wanted to get it out anyway. It is the easiest way to make this lovely thanksgiving dessert and it came out delicious. It is three layered dish but I have cut down the steps as much as possible. 

 To Buy: The cream Cheese: https://amzn.to/34q7qVA 

My favorite gadgets in the kitchen: https://sonalsfood.com/my-favourites/ 

My favorite ingredients:                     https://sonalsfood.com/ingredients/

Pinterest: [email protected] 

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Twitter: [email protected] 

 Here is a link to my Marathi(language) Channel where I share all my healthy, gluten free, diabetic friendly recipes, which I make for my family and myself : https://www.youtube.com/channel/UCkm3... 

Keto Potato Au Gratin | Keto Baked Vegetable | Thanksgiving Sides

Cook along with me at : https://www.youtube.com/watch?v=10tUElqKb1I

Keto Faux Potato Au Gratin is my second idea this year for a keto thanksgiving side. I have used kohlrabi in place of potato and it taste almost like potato. I am super pleased with the out come and I hope you guys try it out too. If the slight vegetable taste bothers you add some garlic powder and top it with some hot sauce. My mother used to make baked vegetables while I was growing up and I find it to be the easiest way to eat veggies. It is creamy and cheesy. What's not to like! I am surprised that I did not think of recreating it as keto baked vegetable, until now. But Thanksgiving is the perfect time for it. It is a great side to roast chicken or turkey or just a vegetarian meal. 

Thanksgiving Stuffing is one of the important sides in a thanksgiving turkey dinner. Moist and custardy from within and crunchy on the outside. Turkey or Chicken the main dish is perfect on Keto but to make thanksgiving Side Dishes Keto is a challenge. Americans like sweet flavor in their sauces and some fruit here and there. My keto Stuffing Thanksgiving is also crisp and custardy. But I have no fruits in it. 

cook along with me at : https://www.youtube.com/watch?v=2V12EUJYnX0

I cook it a little longer as I like the crunchiness. Needless to say that the texture is not like that, which a French bread would give, but nevertheless it is pretty good. The waffles turn out crunchy and the mild sweetness from the onions. I have also added walnut and pine nuts for an added crunch. You can add some apples if you like. A few pieces will not really affect your diet. I made an Indian style Roast chicken, a faux baked potato dish and the stuffing to go along with it. I am sharing all the recipes and I hope that you will watch them and it helps you in cooking for your Thanksgiving dinner. 

 To watch the Chaffle recipe: https://www.youtube.com/watch?v=dCvou... 

 To buy: Silicon Mat: https://cutt.ly/EfCMYmY 

 Almond Flour: https://cutt.ly/jfOapYs

Baking Powder: https://cutt.ly/BfOaaM9 https://cutt.ly/jfOapYs 

 Sonal's Food is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to amazon. 

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Diwali is a festival of lights and in the olden days the womenfolk would get together to cook various goodies for their family. They helped each other and just like an assembly line did all their work while laughing , chatting and singing. It was a wonderful social activity and helped mental health immensely. Anyway! Times have changed and now we live in nuclear families and don't build such bonds anymore. Most of us order the snacking and sweets from small home cooks. But nobody as yet sells keto versions. That is where I come in. I have a keto Mathri or Mathi or Namkeen or Shakarpala for you guys. Hoping you got to it before Diwali and tried the recipe.

https://www.youtube.com/watch?v=VhUdwK-PIDc

Diwali is a festival of lights and in the olden days the womenfolk would get together to cook various goodies for their family. They helped each other and just like an assembly line did all their work while laughing , chatting and singing. It was a wonderful social activity and helped mental health immensely. Anyway! Times have changed and now we live in nuclear families and don't build such bonds anymore. Most of us order the snacking and sweets from small home cooks. But nobody as yet sells keto versions. 

That is where I come in. I have a keto Mathri or Mathi or Namkeen or Shakarpala for you guys. Hoping you got to it before Diwali and tried the recipe. Let me talk about the original Mathri as everyone know is. It is a homemade snack made using either whole wheat or refined flour with a mild flavouring with some seeds like carrom and black pepper. They are cut into rounds or diamonds and deep fried on a medium low flame. 

The outcome is a flaky firm biscuit/cracker like snack. And I absolutely love it, because I love anything that is flour and deep fried. Also I like the mild flavours of it.

Keto Diwali Sweets | Keto Kaju Katli | Keto Badam Katli | Keto Cashew Katli

Almon or Badam Katli is very similar to Kaju Katli, but it is made with almonds. In my version I topped it off with a layer of Keto chocolate. So it is a keto chocolate almond barfi or fudge or bars. They tasted yumm and I loved the twist. The combination of the sweet bottom layer of almond katli and the slightly bitter chocolaty layer was great to me. I made this keto Kaju Katli and keto almond katli for Diwali this year and I wonder why I never thought of it earlier. It is such a simple recipe, almost only two main ingredients or maybe three.  

I am afraid to say the number cuz people call out my miscalculations. Normally, Keto desserts are great but sometimes you can taste the sugar free sweetener and connoisseurs will point that out. I am very pleased to say that in this keto version of Kaju Katli you almost cannot taste that. Everyone at home loved it. Even sugar lovers like my son did not guess that it is a keto food, and that’s an achievement. It is the simplest recipe that you will find. And if you have edible silver foil, then it looks gorgeous at a Diwali snack table.

 I hope you try this out this Diwali or Christmas or for that matter even on a Tuesday! Diwali is a major Hindu festival and it signifies the spiritual victory of light over darkness. Wish you a Very Happy Diwali and a Prosperous New Year! 

Keto seafood pancake | Savory keto pancakes | Seafood Loaded Pancake keto

Cook along with me at : https://www.youtube.com/watch?v=chxIKTvqpFM

The word loaded itself rings a bell for a foodie. This keto Korean recipe can easily be made by adding some Indian spices, like turmeric, chilli powder and garam masala. I would add some garlic too and call it a seafood cutlet. The options for veggies are also countless. Anything that’s not a gourd and is keto will work to make these healthful Korean seafood pancake recipe. I love how Asian recipes are full of vegetables and protein. And that’s my favorite way of eating. I hope you guys try it. Happy cooking!

To Buy: Cast iron pan:                                         https://cutt.ly/IfCMUgF Coconut Flour:                                        https://cutt.ly/3fOay6A Coconut flour:                     India only: https://amzn.to/2Tjysrv Psyllium Husk:                                          https://cutt.ly/SfOai1O My favourite gadgets in the kitchen: https://sonalsfood.com/my-favourites/ My favourite ingredients:                     https://sonalsfood.com/ingredients/ Macros: Servings 2 Calories: 507 Fat: 36 Net Carbs: 9 Protein: 29

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Here is a link to my Marathi(language) Channel where I share all my healthy, gluten free, diabetic friendly recipes, which I make for my family and myself : https://www.youtube.com/channel/UCkm3...

Keto no bake cheesecake recipe | Easy Keto crustless cheesecake recipe | Low carb cheesecake

Cook along with me at : https://www.youtube.com/watch?v=XbE6uTgMRGU

Among desserts, I think a keto no bake cheesecake recipe is among the easies to perfect. If you watch the video you will know that it is super easy to make. This is one is a no bake cheesecake, so there is no cooking. It is an easy keto crustless cheesecake and that eliminated another step. What I love in this recipe, is how quick it is to put together. It is not only a low carb cheesecake, but it is probiotic too. I have added yogurt into it. So it loaded with digestive bacteria. Whe you are trying to make a keto cheesecake it is very important to make sure that the taste of the sweetener is not dominant. Here the tart taste of the yogurt, cut through the taste of sweetener and the richness of the cream cheese. And who doesn't like simple cheesecake recipes.

 They are a favorite. I feel like anything with cream cheese tastes good on keto. I hope the simplicity of this low carb cheesecake recipe witll convince you to try it. If you do, please leave me  comment and send me pictures on my social media handles. Happy freezing! 

 For the printable recipe: https://sonalsfood.com/recipe/keto-no... 

 To Buy:

 The cream Cheese: https://amzn.to/34q7qVA 

Silicon Moulds:        https://amzn.to/3juCZ4W 

My favourite gadgets in the kitchen: https://sonalsfood.com/my-favourites/

My favourite ingredients:                     https://sonalsfood.com/ingredients/

Macros: Seves 5 Calories: 224 Fat: 22 Net Crab: 4 Protein: 4 

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 Here is a link to my Marathi(language) Channel where I share all my healthy, gluten free, diabetic friendly recipes, which I make for my family and myself : https://www.youtube.com/channel/UCkm3... 

Easy and Quick Indian Bhuna Masala | 3 Chicken curries from one masala | Quick Chicken gravy

This is a quick recipe of an Indian favorite masala called the Bhuna Masala. You can make this before hand and store a whole week's quantity in the fridge or breezer. It has ample oil and will not get spoilt. Traditionally bhuna masala is made in a wok or  kadhai and you need to sauté in oil for 15 minutes stirring continuously, until the onions are cooked, the water dried out and the oil separates. This needs a lot of involvement and you have to constantly keep an eye on it. But the result is delicious. The masala develops an umami taste from the tomatoes and the slow cooking. This has to be done right. But here I share a quick or a low involvement method to do this. We cook all the ingredients in a pressure cooker, which works on it own and quickly and then dry the moisture in an open pan. Once you have the bhuna masala ready, whipping up recipes from this masala is quick and easy. This masala can be use to make various recipe as I have demonstrated in the video. I would insist that you watch the video as there are many tricks about using the masala to make other quick recipes. Hope you like th trick and use it. Happy Cooking!