I haven’t tried the keto diet, but I know that many people find that it’s successful for them. This cookbook keeps the typically high cholesterol level of ketogenic diets down by its heavy use of vegetables and healthy fats. Still, it’s best to speak to your doctor before changing your diet.
The Essential Vegan Keto Cookbook by the editors of Rodale Books starts off with an explanation of the keto diet. The unique part of a vegan keto plan is that your fat and protein will be from plant based sources instead of the traditional meat, eggs, and dairy (animal) based sources of the traditional keto plan. That’s a big bonus for those of us who struggle with high cholesterol. The vegan focus would also be of interest for those concerned with the environmental impact of consuming large quantities of animal products or the plight of livestock used for agricultural purposes.
The book suggests that there are many health advantages to following a keto diet, and it also lists a few disadvantages (1). The benefits include: increasing energy, curbing diabetes, suppressing appetite, and reducing acid reflux. Some of the negatives include: high sodium consumption (and its effects on other conditions like hypertension), bowel irregularity, “keto flu” or various flu-like symptoms that occur at the early stages of the diet, and bad breath (also worse during the early stages of a low carb diet).
This book has a helpful list of foods to avoid and also foods to enjoy. But, be aware that some of these foods are high in calories. You would not want to include too many of them in a more traditional, calorie deficit type of eating plan. You can easily skip those and concentrate on the lower calorie options or simply omit some of the fat in the recipes as I did when I prepared the Spiral Squash “Pasta” Salad.
The 65 recipes included in the book are organized into these categories: Smoothies & Breakfasts, Soups & Salads, Entrées, Desserts, and Snacks. Many feature attractive photos. Each contains the following nutritional facts: calories, fat, protein, and “net carbs”.
There is some controversy over the term “net carb”. This is because there is no standard for the phrase. Unscrupulous advertisers can twist the meaning to promote their products. But in general, net carbs are the result of subtracting the grams of fiber and sugar alcohols from the grams of total carbohydrates. The argument is that these carbs (sugar alcohol and fiber) have little impact on blood sugar, being low on the glycemic index. However, some experts feel that if you consume large quantities of sugar alcohols, the effects many not be desirable (2). This can include digestive upset and also the possibility of raising blood sugar in some individuals.
The recipes are well explained and not overly complex. Some of the ingredients may be a little hard to come by, as they are specific to vegan and/or keto diets. Examples of less common ingredients include ground golden flax seeds, psyllium husk powder, liquid stevia, nutritional yeast, vegan cream cheese, glucomannan powder, vegan sour cream, and liquid smoke. It would be simple to make substitutions for many of these – I wouldn’t let it hold you back from trying this cookbook.
The recipe that I chose, Spiral Squash “Pasta” Salad, had common ingredients. I substituted almonds in place of macadamia nuts. I also cut the olive oil and avocado in half to save on calories. I find all these fats unnecessary since I am not on a keto diet. The resulting dish is as attractive as it is delicious! It’s full of healthy veggies and the use of tofu in the dressing works well in terms of texture and protein content.
We can use many kinds of recipes to maintain our weight. I think it’s a great idea to borrow ideas from many plans as it keeps our meals interesting and fresh. Remember this whenever you feel like you’re in a rut. Variety will work best for us because this is a long journey as we seek to improve our health!
(1). The Essential Vegan Keto Cookbook; 65 Healthy & Delicious Plant-Based Ketogenic Recipes. The Editors of Rodale Books. 2018.
Maintain Weight Loss 
This book is a great resource for those on the keto diet or anyone interested in veganism. The recipes are well-written and easy to follow, and the variety offered is great. I definitely recommend this book to anyone looking for a healthy and delicious alternative to the typical Western diet.
Emma Anthony
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You are so right! It’s a great choice for many of us.
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