Excerpt for The Vegan Keto Cookbook: Top 100 Delicious Vegan Ketogenic Recipes For Healthy Living by , available in its entirety at Smashwords

The Vegan Keto Cookbook

Top 100 Delicious Vegan Ketogenic Recipes For Healthy Living

Amy Zackary

Copyright © 2018 by Amy Zackary

All rights reserved. No part of this publication may be reproduced, distributed, or transmitted in any form or by any means, including photocopying, recording, or other electronic or mechanical methods, without the prior written permission of the publisher, except in the case of brief quotations embodied in critical reviews and certain other noncommercial uses permitted by copyright law.

Published by Winsome X Publishing at Smashwords 2018

Limit of Liability/Disclaimer of Warranty: While the publisher and author have used their best efforts in preparing this book, they make no representations or warranties with respect to the accuracy or completeness of the contents of this book and specifically disclaim any implied warranties of merchantability or fitness for a particular purpose. No warranty may be created or extended by sales representatives or written sales materials. The advice and strategies contained herein may not be suitable for your situation. You should consult with a professional where appropriate. Neither the publisher nor author shall be liable for any loss of profit or any other commercial damages, including but not limited to special, incidental, consequential, or other damages.

Table Of Content

Other Books By Amy Zackary


A Quick Overview Of The Keto Diet

A Quick Overview Of The Vegan Diet

Understanding The Vegan Keto Diet



Coconut Cocoa Shake

Coconut Macadamia Cocoa Smoothie

Chia Chocolate Pudding

Flaxseed Waffles

Vegan Pancakes

Vegan Breakfast Bowls

Breakfast Porridge

Overnight Vanilla Oats

Overnight Hemp Pumpkin Oatmeal

Chocolate Avocado Raspberry Smoothie

Breakfast Chia Strawberry Jars

Green Chocolate Smoothie

Chocolate Pumpkin Cookies

Blueberry Banana-Flavored Bread Smoothie

Tofu Scramble


Greek Cucumber Salad

Dill Cucumber Salad

Broccoli Soup

Zoodles Salad

Cucumber Avocado Gazpacho

Caesar Salad

Strawberry Spinach Salad

Asian Zucchini Salad

Asian Slaw

Colorful Vegetable Noodles

Avocado Salsa


Cream Of Pumpkin Soup

Vegetable Stew

Red Gazpacho

Cranberry Carrot Salad

Vegetable Soup

Thyme And Cauliflower Soup

Mediterranean Zoodles Pasta

Eggplant Hash

Spinach Tabbouleh

Roasted Zucchini, Eggplant And Mushrooms

Roasted Cauliflower

Sautéed Mushrooms, Onions And Zucchini

Almond Vegetable Mix

Avocado Cilantro Salad

Blueberry Kale Salad

Garden Soup


Russian Slaw

Mint, Apple And Cabbage Slaw

Antipasto Artichoke Salad

Asparagus, Green Beans And Artichokes Salad

Grilled Garlic Lemon Zucchini

Pickled Onions

Roasted Cauliflower With Cilantro And Lime

Jicama And Cucumber Slaw

Hemp Cabbage Salad

Turnip Fries

Vinaigrette Toasted Green Beans

Cucumber Salad With Cumin And Lemon

Avocado Slaw

Cabbage Salad

Carrot Chips

Cauliflower Rice

Sesame Garlic Green Beans


Broccoli Soup

Roasted Tomato Soup

Asparagus Soup

Pistachio Broccoli Soup

Chipotle Pumpkin Soup

Basil Zucchini Soup

Zoodle Soup

Miso Soup

Asparagus Hazelnut Soup

Creamy Broccoli And Coconut Soup

Cremini Mushroom Soup

Creamy Green Soup

Roasted Garlic Soup

Basil Tomato Soup

Leek And Onion Soup

Yellow Squash Soup


Garlic And Basil Soup

Roasted Herbed Olives

Zucchini Chips

Energy Balls

Marinated Mushrooms

Vegan Mini Quesadilla

Carrot Granola Balls

Parsnip Chips

Buffalo Cauliflower Wings

Cabbage Chips

Oat Peanut Butter Energy Balls

Roasted Sesame Seeds And Edamame

Peanut Butter Balls

Pickled Turnips


Coconut Chocolate Fat Bombs

Matcha Mint Fat Bombs

Pumpkin Spice Muffins

Dark Chocolate Caramels

Blueberry Cobbler

Tiger Butter Candies


Chocolate Cake

Vegan Truffles

Chocolate Chip Pumpkin Cookie

Almond Chocolate Smoothie

Other Books By Amy Zackary

The Anti-Inflammation Cookbook: Scrumptious Recipes To Fight Inflammatory Diseases & Restore Overall Health

Fatty Liver: Recipes And Guide To Prevent And Reverse Fatty Liver, Lose Weight And Live


30-Day Hearty Vegan Keto Meal Plan & Recipes: Over 100 Delicious Vegan Ketogenic Recipes For Healthy Living


A Quick Overview Of The Keto Diet

A keto diet is a low carbohydrate, high fat and moderate protein diet that causes the body to produce ketones in the liver which are then used as energy. When a person consumes high or normal carbohydrate, the body produces glucose and insulin which are easily converted and used by the body as energy. Glucose is the preferred or main energy source that is selected over any other source of energy, while insulin helps to process the glucose in the bloodstream. Here, fats are not needed but are merely stored. However, when the carb intake is lowered, the body enters a state of ketosis. During this state, the body produces ketones, which are the by-products of the broken down fats in the liver. The body initiates ketosis to help people with low food intake survive.

The main objective of a well-structured keto diet is to force the body into this metabolic state. This is accomplished by starving the body of carbohydrates and not calories. Our bodies adjust easily to what it is given. So, once it is devoid of carbohydrate and overloaded with fats, it will start to burn ketosis as its number one energy source for normal day to day functions. Thus, the principle of the ketogenic diet is to restrict carbohydrates to a certain level, in so doing, push the body into the metabolic state known as ketosis, where it will then break the fat molecules down into ketones to use as alternative energy source.

The key features of a ketogenic diet are low amount of dietary carbohydrates and a high amount of dietary fat. The ratio of this diet is 75% dietary fat, 20% proteins and only 5% carbohydrates or around 70% fats, 25% protein, and 5% carbohydrate. However, this ratio can be adjusted for different people. For the body to adjust to this diet and go into ketosis, nutrient intake should be between 25 to 30g of net carbs per day.

What are net carbs? Net carbs are your total dietary carbohydrates, minus dietary fiber and sugar alcohols. Fiber and sugar alcohol do not raise blood sugar because they cannot be broken into glucose. Consequently, most people do not count them towards their total carb count. For example, if 1 cup of broccoli contains 6g of carb and 2 g fiber. The net carb of 1 cup broccoli will be 4g (having subtracted the dietary fiber from the total carb).

Some individuals attain ketosis faster than others. This is also dependent on the individual’s body type, levels of activity and what is being eaten. Nevertheless, you can attain ketosis very fast when you exercise on an empty stomach, restrict carbohydrate intake to 20g or less in a day as well as when you consume lots of water. But for a normal person starting a ketogenic diet and eating 25-30g of net carbs daily, the total process of adaptation should take about 2 weeks.

With a ketogenic diet, there will be no need for you to worry about calories as the fats and proteins are filling and will keep you full for an extended period of time. However, if you exercise, you must be more vigilant as exercise comes with a greater calorie deficit that must be replenished.

Be sure to always consult your physician if you have reservations about starting a ketogenic diet. Nevertheless, you MUST see a physician if you come from a family with a history of diabetic or pre-existing conditions because higher intake of protein will definitely put a strain on the kidneys.

Changes In The Body

Your body is accustomed to the straightforward routine of breaking carbohydrates down and using them as energy. To accomplish this process, it has built up a resource of enzymes overtime and has only a handful of enzymes for handling fats. As a result, the body merely stores them.

Now, your body has to handle the increase in fats and the lack of glucose. To do this, it has to build up new enzyme supplies. Once your body is induced to a ketogenic state, it will use up the left over glucose it can find, then switch over to the glycogen in the muscles. This may lead to lack of energy and other minor ailments in the first week such as:

  • Headaches

  • Dizziness

  • Mental fogginess

  • Aggravation

  • Flu-like symptoms colloquially known as the Keto-Flu

These symptoms are normal and will disappear after a week. It is simply due to your electrolytes being flushed out since the ketosis has a diuretic effect. Ensure you drink lots of water and increase your sodium intake. This will help to replenish the electrolyte and help with water retention as well.

Once the body becomes adapted to keto, it will then be able to fully use the fats as its main source of energy. Athletes on this diet do not need to be afraid of a drop in performance after the first week.

Benefits Of The Keto Diet

Being on a low-carb, high-fat diet comes with numerous benefits. Let’s consider a few:

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