Inside: Green Chef Keto plan walkthrough and recipe. Collaborative post.
If you have been trying to move towards a keto lifestyle then you may have been struggling for meal ideas. So much of what we are used to eating consists of carbs, so to suddenly switch to a low-carb diet may be a struggle.
Green Chef offer a Keto meal plans that are high in fats, moderate in protein and low in sugars and carbs. This helps the body go into a state of ketosis to burn fat stores in the body. Having a plan in place takes the guesswork out of what you need to prepare and eat each day.
I want to share one of the recipes with you in this post so you can get an idea of the kind of recipes to expect and the type of meal you can enjoy on the plan.
What is Green Chef?
Green chef is a meal kit service that delivers organic ingredients straight to your door. You don’t have to worry about wandering around the grocery store looking for ingredients for healthy meals – everything you need is included in the box.
Each box contains all of the ingredients needed along with the recipe cards to help you put together each meal. You can try out new meals each week, choosing the plan you want to be on and how many people you need to cater for. Eating healthy food has never been so easy!
How much does Green Chef cost?
The price of a box varies depending on the number of meals you select. You can choose between 2 or 4 people and then between 3 and 4 meals per week.
They price it by serving, with the cost ranging between £4.70 and £5.95, with the lowest cost being for 4 people, 4 days a week. For high quality meals that look like they should be served in a restaurant, this is a great price.
Delivery is £3.99 or free if you have a code and boxes are sent via courier, with tracking information sent to you on delivery day. You can also specify your delivery day which is really helpful for busy lifestyles.
The good news is they have a special offer on your first box – 40% off when you sign up for the first time. This is then followed by 20% off for the following 3 boxes, which is a great deal! Plus, you can pause your subscription any time if you need to take a break for any reason – they are really flexible.
What plans are available?
Green chef are the only meal service to offer five different plans, with keto meals, vegan, vegetarian, low carb and balanced diet options available.
You can choose whichever plan suits your dietary preferences or dietary restrictions, knowing that each meal delivered to you will cater for those needs. They also list any allergy information next to each recipe so you know upfront if you need to avoid certain meals in the list.
What do I get in a box?
When you receive your box you will find all of the fresh ingredients packed inside ice packs to preserve freshness in transit. Taking everything out of the box you will find the recipe cards for the meals you have chosen (each with step by step instructions) and the organic food needed for each meal.
Your portions will depend on the number of people you have selected, but you will have exact vegetable portions and measures of sauces etc… so that no food is wasted.
The only things that are not included are basic staples: salt, pepper, cooking oil, and butter.
They are also striving to be eco-friendly with their packaging. Their boxes, cardboard containers and recipe cards are FSC-certified and 100% recyclable in the paper bin. There is a small amount of plastic required for some foods (wrapping for pork chops for example) but this is offset along with their carbon emissions from operations and distribution.
How long does a recipe take to cook?
Green chef meals are designed so that cook time is around 30 minutes. Because many of the ingredients are pre-measured, all you generally need to do to prep is chop the vegetables.
The recipe cards are designed to get you cooking and prepping at the same time, so no time is wasted. The prep and cook time is always listed on the card so you can choose a quicker meal on the days you are shorter on time.
Green Chef Keto recipes
According to their website, their keto recipes will contain ingredients such as:
- Meat: beef, pork, chicken, turkey
- Seafood: sustainable fish and king prawns
- Leafy greens: spinach, kale, cavolo nero, etc.
- Above-ground vegetables: broccoli, cauliflower, etc.
- Limited root vegetables: carrots
- Nuts and seeds: brazil nuts, hazelnuts, almonds, walnuts, sunflower seeds
- Avocados
- Dairy: creme fraiche, Greek yoghurt, natural yoghurt, soured cream
and will be free from:
- Grains: wheat, corn, rice, cereal, etc.
- Tubers: potatoes, etc.
- Soy
On a keto plan you will want to focus on low carb keto recipes. If you are tracking your net carbs in detail then this number is always shown on the recipe cards and carb content will never be more than 20g per serving.
Let’s take a closer look at one of the recipes available…
Bunless Beef Burgers in Peppercorn Sauce
The bunless burgers are served with Broccoli Cheese and Green Beans – perfect for a ketogenic diet.
Ingredients list
- 1 Garlic Clove
- 1 Shallot
- 300g Beef mince
- 75g Creme fraiche
- 10g Chicken stock paste
- 80g Green beans
- 1 Broccoli head
- 30g Mature Cheddar cheese
- 1tsp Black pepper
- 75g Double cream
You will also need:
- Salt for the Burger (1 tsp), Oil for Cooking
- Saucepan, Kettle, Garlic Press, Colander, Oven dish, Baking Tray, Bowl, Grater
Calorie count per serving: 765kcal
Time to cook: 35 mins
Servings: 2 people
Method
Preheat your oven to 220°C/200°C fan/gas mark 7 and boil a full kettle of water.
Peel and grate the garlic and trim the green beans. Halve, peel and thinly slice the shallot and cut the broccoli into florets.
Pour the boiled water into a saucepan with 1/4 tsp salt and set heat to high. Once at a steady boil, cook the broccoli for 5-6 mins or until tender. Drain and put in a small ovenproof dish.
Meanwhile, put the beef mince, garlic and salt into a bowl and season with pepper.
Using your hands, mix together and shape into 2cm thick burgers, 2 per person. Place onto a lightly oiled baking tray and bake on the middle shelf of your oven for 12-15 mins until cooked through.
While the burgers cook, grate the cheese and boil another half-full kettle.
Spoon the creme fraiche over the broccoli and give it a stir. Top with the cheese, then roast on the top shelf of your oven for 10-12 mins until golden.
Next, pour the boiled water into a saucepan with 1/4 tsp salt. Once it is at a steady boil, cook the green beans for 4-5 mins until just tender. Drain and then toss in olive oil.
While the beans are cooking, heat a small frying pan on medium heat with a drizzle of oil. Add the shallot and cook for 3-4 mins until softened. Add the black pepper and fry for 30 secs. Stir in the chicken stock and double cream and allow it to reduce for around 2-3 mins.
Serve the bunless beef burgers with the peppercorn sauce poured over them. Divide the broccoli cheese and green beans between the plates.
Other available Green Chef keto recipes
Here are just a few of the keto recipes available with new recipes being added every week.
Chicken Parmigiana with a Rocket Salad and Garlic Green Beans
Chermoula Pork Meatballs with Lemon Cauli Rice and Dill Tzatziki
Steak with Chimichurri Sauce with a Rocket and Tenderstem® Broccoli Salad
Harissa Spiced King Prawns with Baharat Roasted Vegetables and Crumbled Feta
Feta and Sun-dried Tomato Stuffed Mushrooms with Pesto Broccoli Cheese
Take a look at the weekly menu here
As you can see, the recipes are nice and simple, a good option for anyone who is a little unsure in the kitchen or for anyone looking to try some new recipes.
Check out the other delicious meals on offer at greenchef.co.uk