If you’re a follower of the keto diet, or if you’re curious about sous vide cooking but don’t know how to make it work, you can now combine the two for a food-friendly happily ever after!
Calling All At-Home Chefs!
You don’t always come across perfect culinary matches – usually it requires recipe tweaking and countless food experiments before you figure out what works together and what doesn’t.
The good news is that you can combine ketogenic foods with sous vide cooking and present amazing, healthy results.
All about keto
The keto diet focuses on low-carb foods, along with ones both low in carbs and high in fats. This diet encourages ketosis in the body, where the liver produces ketones rather than glucose as the prime energy fuel source.
The importance of protein for keto
Protein-rich foods like meats and eggs have the amino acids needed for gluconeogenesis (GNG) – the counterpart to non-carb ketones. Ketones don’t work for every single tissue in the body, which is why GNG works at a very low level to make glucose from non-carb sources.
When you’re working to reach ketosis, you need proteins (and GNG) to fuel everything that ketones can’t fuel – the red blood cells, the kidney’s medulla cells and certain parts of the brain.
What foods can you eat?
- Low-carb vegetables, typically “above ground”
- Berries, melons, avocadoes
- Nuts (except peanuts) in whole or ground form
- Grass-fed meats
- Poultry, fish and shellfish
- Dairy, especially yogurt and cheese
- Olive oil, coconut oil, avocado oil
- Butter or ghee
All about sous vide
Sous vide is a French term meaning “under vacuum,” and it combines vacuum-sealed food in water baths with cooking at low temperatures over long periods.
This cooking method suits keto because of the high percentage of meats in the diet. Meats pan-cooked or grilled often lose some of their moisture and natural juices, becoming overcooked, stringy or chewy. Other times you run into the opposite problem: your meats are undercooked.
When you vacuum-seal meats and cook them at lower temperatures in a water bath, you allow for even cooking and a perfectly juicy texture.
But sous vide isn’t just perfect for meats! This cooking method turns out delicious, nutrient-rich and full-flavor vegetables, eggs, desserts and sauces.
Sous Vide Cooking Methods
You’ll see two main cooking methods: a water oven and an immersion circulator.
In this method, you placed sealed food-grade pouches inside the water oven (essentially a counter-size water bath), program the time and temperature, and let the equipment get to work.
With this method, you use the same sealed food-grade pouches but put them in one of your own sturdy pots. You clip the immersion circulator (slightly resembles an immersion blender) to the side of the pot, program it, and go about the rest of your day.
How to Get Started Cooking Keto With Sous Vide
Dive into keto-friendly sous vide recipes and discover how incredible a low-carb diet can be.
Here are a few sous vide keto recipes to get you started: