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What can I eat for breakfast on a keto diet?

What can I eat for breakfast on a keto diet?

What can I eat for breakfast on a keto diet?

Mornings are a busy time of day for most people. You're trying to get the kids ready for school, you have work deadlines, and you need to make your lunch before heading out the door. With so many things vying for your attention it's no wonder that breakfast often gets overlooked. But skipping this important meal is not an option if you're following a keto diet!

Breakfast is the most important meal of the day, so make sure you always eat it. Breakfast stimulates your metabolism and will help with weight loss.

Eating breakfast helps to regulate your blood sugar and energy levels, so you'll stay energized throughout the morning. You can eat anything from low-carb pancakes or eggs benedict for a more traditional meal (as long as it's without bread) to bacon-wrapped avocado stuffed with an egg if you're feeling adventurous!

Breakfast is a very important meal of the day and should not be skipped. When starting keto, one's ability to play with carbs can be limited by his or her appetite, so don't force it if you're not in the mood for bread-based breakfast foods.

Start your day off with something light like eggs benedict without bread.

 

Avocado toast

1. Slice bread

2. Toast bread

3. Mash avocado and spread onto toast

4. Sprinkle with salt, pepper, and any other desired toppings (e.g., Naya foods cauliflower Hummus

5. Cut into pieces for easy eating!

Nut butter and fruit on a piece of gluten-free bread

1. Nut butter is a great source of protein and healthy fats

2. Try almond or cashew butter for the best nutritional profile

3. Spread nut butter on gluten-free bread to make an easy breakfast sandwich

4. Add sliced bananas, strawberries, apples, or any other fruit you like to your sandwich 

5. Fruit has fiber and vitamins that can help regulate blood sugar levels making it a healthier choice than many store-bought options 

6. Store your fruit in the fridge so it stays fresh longer!

Eggs with avocado, bacon, and spinach

1. Cook bacon in a pan until crispy

2. Add spinach and avocado to the bacon

3. Crack eggs into skillet and scramble together with the other ingredients 

4. Serve on toast or eat at is and top it with Naya foods cauliflower Hummus

5. Enjoy! 

6. Recipe yields 2 servings of scrambled eggs but can be easily adjusted for more people by adding more eggs to the skillet

Coconut yogurt with berries or nuts

1. Add a few spoonfuls of yogurt to your favorite bowl

2. Add berries or nuts for extra flavor and texture

3. Mix in some monk fruit sugar or syrup if you want something sweeter

4. Top with Keto granola for crunchy goodness 

5. Enjoy!

Bacon-wrapped breakfast sausage stuffed in an egg muffin cup (this is basically like a biscuit) 

1. Start with a muffin tin and egg muffins

2. Cut bacon strips in half, wrap-around breakfast sausage, and place on top of the egg muffin cup

3. Add cheese to the top of the bacon and cook for about 10-12 minutes at 350 degrees Fahrenheit or until bacon is crispy 

4. Remove from oven, let cool for 3 minutes before eating

Scrambled eggs with cheese and veggies (you can add ham to this as well)

1. Cook eggs in a skillet over medium heat

2. Add chopped veggies to the pan and cook for 5-7 minutes

3. Add cheese and ham, and a scoop of Naya foods cauliflower Hummus

4. Season with salt, pepper, or herbs (optional) 

5. Enjoy!

 

 

 

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What vegetables can I eat on keto?

What vegetables can I eat on keto?

What vegetables can I eat on keto?

It can feel like a challenge to find keto-friendly vegetables. But there are many keto-approved low-carb veggies you can enjoy while on the ketogenic diet! Read this blog post for helpful tips and ideas about what vegetables you should be eating on a keto diet.

Here is Your Keto Vegetables Table Of Contents

 

Low-carb vegetables

Non-starchy vegetables are low in calories but high in many nutrients, including vitamin C and several minerals. Many vegetables contain very few net carbs, which are total carbs minus fiber. One serving of “starchy” vegetables like potatoes, yams, or beets could put you over your entire carb limit for the day. The net carb count for some vegetables ranges from less than 1 gram for 1 cup of raw spinach to 7 grams for cooked Brussels sprouts. cruciferous vegetables such as kale, broccoli, and cauliflower have been linked to decreased cancer and heart disease risk.

 

Asparagus

Asparagus is a great source of vitamins A, C, and K. It's one of the lowest-carb vegetables you can eat. There are 3.88 g of carbs in 100 g of asparagus. You can wrap it in bacon (and serve with aioli) or grill it, or chop it up and add it to stir-fries. It can also be eaten raw, steamed, roasted, or grilling it into a range of low-carb side dishes. The vegetable has 2.4g net carbs per 1 cup serving.

Broccoli

Broccoli is packed full of vitamins C and K and only has 4g net carbs per 1 cup. Some studies show that broccoli can help decrease insulin resistance in type 2 diabetics and may also protect against a few types of cancer. Eat it raw, steamed, sauteed, roasted, or mixed into a velvety cheddar soup. It holds up to roasting, soups, and stir fry. Recipes to try Broccoli Cheddar Soup, Chicken Pesto Broccoli Casserole, Broccoli Bacon Salad, Crock-Pot Beef & Broccoli.

Cauliflower

Cauliflower is an excellent source of vitamins and minerals, containing some of almost every vitamin and mineral that you need. High in Fiber. Cauliflower is quite high in fiber, which is beneficial for overall health. Good Source of Antioxidants. May Aid in Weight Loss.High in Choline. Rich in Sulforaphane.

Cucumber

A small portion of cucumber can be cut into one cup and sliced for a summer salad. The vegetable is also suitable for the keto diet, as its carb content is just 3.63 g per 100g. To make the carb content lower, a person can peel the fruit before eating it. It contains many essential nutrients, including vitamin K, which can be used as a source of vitamin C and other nutrients such as vitamin E. The 1/2 cup contains 0g of fat, fat, fiber, and sugar.

Eggplant

The purple vegetable makes a perfect addition to keto Italian food. It can be cubed and sauteed and seasoned with extra virgin olive oil and seasoning. Recipes to try Eggplant Pizzas, Eggplant Lasagna, and Eggplant Pizza Crusts. The vegetable has 2.3g net carbs per 1 cup serving. It has 0.9g fat, 2g fiber, 3g sugar, 1g protein, and 2g fat. Don't eat the whole eggplant: It's really easy to chop it into a bowl or to use it as a crust in your pizza crust.

Green Beans

Green beans have only 4.3g net carbs per 1 cup serving. One cup has only 6g net carb, so they’re a great addition to many side dishes. The health benefits of adding green beans to your dishes include improved brain function during aging. For more flavor, consider pairing it with some pecans for the crunch and flavor of roasted green bean with some of the pecans, or pomegranate, decorated, to make it more fun with green bean slices.

Mushrooms

Mushroom cauliflower risotto is low-carb at only 1g net carb (white mushrooms) per cup. Mushrooms are anti-inflammatory and can be found to improve inflammation in those with metabolic syndrome. Mushroom is a great addition to veggie and cheese boards and as a pizza crust. They are a source of potassium and potassium, containing 318 milligrams per 100 g. They also contain 3.26 g of carbs per 100g of carbs. Use them to bulk up sauces and soups, or cook them up on their own for a delicious main dish.

Vegetables on keto

Veggies with less than 5 grams of net carbs can be eaten relatively freely on a keto diet. Avoid over-consumption of vegetables like spinach, lettuce, and cucumbers. If you are doing a moderate or liberal low-carb diet, you can eat as many as 20 grams of carbs a day. Tomatoes and vegetables like red and yellow peppers are considered more nutritious than red and white ones with a high amount of carbs. They are high on the ketogenic diet of fruits and vegetables.

Lettuce

1 cup of iceberg lettuce contains 2.92 g of carbs per 100g. A person can combine it with other low-carb vegetables to make a nutritious meal that does not take the body out of ketosis. A crisp, crunchy salad is the natural go-to, but consider using the leaves to make your own DIY Unwich, just like the ones they make at Jimmy Johns! P.F. Chang’s Copycats Lettuce Wraps, Keto Big Mac Salad, Wedge Salad, Pizza Salad, and Pizza Salad recipes to try.

Spinach

Spinach has just 3g net carbs per cooked cup of spinach, and almost no digestible carbs raw. You can make high-fat side dishes like creamed spinach to go along with any meal. The leafy green veggie has ten times the recommended amount of vitamin K. It is a great way to bulk up lunches with salads and bulk up meals with salads. Recipes to try to include Chicken & Spinach Pizza, Spinach Dip, Spinach Artichoke Dip, Chicken Alfredo Casserole.

Zucchini

Summer squash is the most commonly used summer squash on keto. Be careful with the types of squash you consume as most have much higher carb counts. Zoodles are often used as a noodle replacement. Zucchini is very low in carbs at only 3g net carbs per cup; it also serves as a fantastic source of vitamin C. One of the best keto vegetables ever! Use it to make noodles, casseroles, bread, and more. Make zucchini noodles as a low-carb alternative to pasta dishes.

 

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How to stay motivated on a keto diet

How to stay motivated on a keto diet

"Staying motivated on a keto diet can be challenging.

One of the biggest challenges with going into this type of lifestyle change can be maintaining your motivation in the beginning. I know when I was first starting out, it seemed like an uphill battle because I would have days where all my old habits would creep up and tempt me. The key is to find something that’s more important than food or other things that have kept you from losing weight before now - whether it's family, friends, work or even just some peace of mind!

When you're feeling down and out, it's tough to think about what your next meal should be or how much protein to eat. We've put together some tips for staying motivated with your keto diet."


"1) Create a routine: Take inventory of the healthy foods you have in your home and plan out which ones can go well with other food items so that you don't get bored eating the same thing every day. For example, if you know that chicken goes well with zucchini then make sure to have both in stock at all times."

2) Set realistic goals: If weight loss is one of your goals, try setting more achievable short-

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What Does the Mediterranean Diet Consist Of?

What Does the Mediterranean Diet Consist Of?

What can you eat on the Mediterranean diet?

It's a low-fat eating plan based on plant foods, grains, and fish. Each of the seven food groups is divided into manageable portions and provides a good source of fiber and protein. Calorie content is also kept to a minimum . These foods are good choices for everyone. By Mayo Clinic Staff.

 

A healthy diet includes foods from all parts of the world. This includes eating as much fruit, vegetables, dairy products, lean meat, poultry, eggs, beans, and nuts and seeds as possible. Healthy eating also means eating less of everything else, from red meat to potatoes, refined grains to refined sugar.

 

The Mediterranean diet is one of many healthy eating plans that have been studied in recent years. A variety of experts in the field have put the Mediterranean diet under the microscope and concluded that it provides the best combination of healthful eating and favorable health outcomes.

A Mediterranean diet also helps protect against heart disease, diabetes, some cancers, and age-related conditions.

 Although Mediterranean-style eating does not come with a set of rules, it has many principles. The diet is also known as the traditional Mediterranean diet because it emphasizes local foods from the foods and wines of Mediterranean

countries. The Mediterranean diet, by definition, includes:

 a balanced meal of vegetables, fruits, whole grains, olive oil, legumes and poultry or fish , salad dressings made with oil, vinegar and herbs, along with salads made from non-starchy vegetables whole-grain bread ,nut butters or seeds. Nonfat or low-fat dairy products, such as yogurt or sour cream fat-free or low-fat cheeses , filtered or low-fat milk potato-based pastas grilled meats or fish. Plant-based fats, such as olive oil or olive fruit.

 

Ingredients such as chocolate and peanut butter may not be permitted, but other foods may be included. 

There is no one size fits all answer to the question of how much of any given food you should eat. To find out how much of a given food you can eat on the Mediterranean diet, consider your age, health, physical activity level and other dietary goals. 

The Mediterranean diet: Nuts and seeds

 

Most nuts and seeds are packed with healthy fats, fiber, vitamins, and minerals. They provide fiber, protein, and a boost to the amount of good fats and protein in your diet. Nuts and seeds are a rich source of heart-healthy unsaturated fats. Whole, raw nuts and seeds are also rich in antioxidants .

 Check the labels on foods labeled "chunky." Nuts and seeds that are lightly-chopped or crushed have a higher fat content than those that are whole. You should also consider the type of seeds you are buying. Beans and peas, corn and soybeans, and lentils are all protein-rich and good choices for your diet.

 Pomegranates, black olives, and walnuts are healthy additions to your Mediterranean diet. Eating nuts and seeds in moderation may help reduce your risk of heart disease.

One cup of nuts or seeds is a good serving. 

The following foods are generally considered staples in the Mediterranean diet: chips made from whole grains such as oatmeal, quinoa, brown rice, or whole wheat.

 To summarize, Mediterranean diet staples are usually fruits, vegetables, cereals, legumes, nuts and seeds, Healthy fats and oils and last but not least our Cauliflower Hummus ;)

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Cauliflower as a Superfood

Cauliflower as a Superfood

Cauliflower is everywhere these days. It’s riced and served as a substitute for complex carbohydrates like mashed potatoes. Cauliflower pizza crust is wildly popular with those hoping to eat healthier. 


Cauliflower has its own fresh taste, but one of the great things about this veggie is that it easily takes on other flavor. It makes a wonderful base to highlight other flavors from savory to salty and everything in between. 


Here at Nayas Foods, cauliflower is the first ingredient in our Cauliflower Hummus. Our founder, Nadia Gara, created these hummuses by putting a twist on her family’s classic chickpea recipe so that her husband could eat it - talk about thinking outside of the box!


Here are some of the reasons we love this vegetable:


It helps your memory


Cauliflower contains choline, which assists in sleep, muscle movements, and memory. Let’s see your baguette do that! 


Toss fresh cauliflower into your salad or whip up an Asian-inspired dinner - your brain will thank you. 


It’s gluten-free and keto-friendly


Cutting out gluten or following a keto-only diet can seem restrictive, but cauliflower is here to help. This versatile vegetable is both keto and gluten-free, low calorie, and packed with nutrients. Often times, cauliflower serves as a replacement for starchy foods like mashed potatoes or even pasta.  


It’s high in fiber 


One cup of cauliflower contains about 10% of your daily fiber. Fiber can help you feel full and aids in digestion which makes for a very happy stomach. 


Not only is it high in fiber, but cauliflower also has Vitamin C, Vitamin K, potassium, magnesium, and folate making it a nutritious addition to your snack time.  


Got a craving for cauliflower? We don’t blame you. Check out our variety of plant-based cauliflower hummuses to satisfy your next snack attack.

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Everything You Need to Know About The Clean Keto Diet

Everything You Need to Know About The Clean Keto Diet

Clean keto is a diet that revolves around whole foods with a focus on nutrition and food quality. Following a keto diet puts your body in a state of ketosis, wherein your body will be burning fat instead of carbohydrates. 

High-carb and processed foods like pasta, breads, potatoes are not allowed as they will pull your body out of ketosis. 

So is there a “dirty” keto diet? Sorta - this term refers to a keto diet that is more loose. While your body may be in a state of ketosis, you may not be getting all of the nutrients you need and leaving your body susceptible to illness and disease. 

What kind of foods are on the clean keto diet? Think food you’d find on the outside perimeter of the grocery store. Lots of lean meats, fruits, and vegetables - as long as it’s not processed or starchy, you’re probably in the clear. 

Some clean keto veggies are: 

  • Cauliflower (like our hummus!)
  • Avocado
  • Broccoli
  • Eggplant
  • Kale
  • Spinach
  • Tomatoes 
  • Zucchini

To make up for some noticeably absent veggies (RIP potatoes), these veggies can step in to take their place. Riced cauliflower and zucchini noodles make a normally carb-heavy meal lighter and keto-friendly. 

Because our main ingredient is cauliflower, Naya hummuses are keto-friendly options that also taste great. Shop our selection of products to feel like you’re treating yourself! 

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Benefits of Low Carb Diet

Benefits of Low Carb Diet

Are there really health benefits of following a low-carb diet?


The short answer: absolutely. 


Low-carb diets are great ways to get your health in check and a lifestyle choice that you can follow long-term. 


What does low-carb mean? This means cutting out complex carbohydrates like pasta, bread, and potatoes with a focus on fruits, vegetables, and proteins. Really - that’s it! You can count your macros to make sure you’re staying on track, but otherwise, there are no hard and fast dietary restrictions.


Here are some of the benefits of following a low carb diet:


Lose More Weight At The Beginning


If weight loss is one of your goals, a low carb diet can help you lose more weight right in the beginning. Reducing your carbohydrate levels can also lead to a decreased appetite, meaning no more hungry nights. 


Lower Blood Sugar and Insulin Levels


Following a low-carb diet has health benefits outside of weight loss too. Studies have shown that low-carb diets can drastically reduce both blood sugar and insulin levels


If you’re planning to follow a low-carb diet, be sure to consult with your doctor first. Some people with diabetes may need to drastically reduce their insulin levels, 


Promotes a Healthier Lifestyle Overall


Low-carb diets focus on adding healthy foods like leafy greens and protein to your diet, can help reduce “bad” cholesterol levels, and can even reduce the risk of developing diabetes.  


Reducing carbs is a great way to get your gut, mental, and blood health back on track.


You should consult your doctor before making any lifestyle change, but if you’re ready to dip your toes into the pool of low-carb dieting, Naya offers a range of delicious products that will make you look forward to dieting - no, really!


Naya’s cauliflower hummuses are low-carb, gluten-free, and delicious. Shop our selection of flavored hummus and get your new life started! Continue reading

Why Choose a Mediterranean Diet?

Why Choose a Mediterranean Diet?

Do you tend to give up on your diet two days in? 


Are you sick of eating bland food and going to bed hungry when you’re just trying to make a lifestyle change?


This diet is not some new-age creation. It’s based on the real diet that people in Italy and Greece ate in the 60s. 


It’s filled with healthy foods like vegetables, nuts, fish, and eggs. The best part? A glass of red wine is recommended each day! 


What are the rules?


There are no hard and fast rules when it comes to the Mediterranean diet. If you follow the general guidelines of to-eat and not-to-eat, you’re on the right path. 


You should skip the following: 


  • Refined sugars
  • White bread
  • Pasta 
  • Processed foods

But these foods are allowed:

  • Vegetables
  • Fruits
  • Whole grains
  • Legumes
  • Poultry 
  • Dairy 
  • Healthy fats 
  • Naya’s cauliflower hummus, of course!

Can I eat out?


One of the biggest perks of following a Mediterranean diet is that it’s flexible and most restaurants can accommodate your restrictions. When in doubt, opt for the fish or seafood option. 


How do I track my diet?


Another great aspect of the Mediterranean diet is that there is no need to count calories, track your macros, or do daily weigh-ins. As long as you’re following the foods to eat and eating in moderation, you’ll be golden.


The first thing for your Mediterranean diet shopping list? Shop our collection of cauliflower hummus to add some flavor to your menu.

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