How to do a Sunday roast and be keto?

(Sophie) #1

Hey guys! New on forums and water fasting today to kick start my keto journey. Just had aome ovarian cysts removes on Wednesday and want to start to heal my body cut out sugars and shift the stubborn last 10 kg that’s been hanging around.

I have a Sunday roast booked in this weekend my first challenge - any tips?

Looking forward to starting. Also any info and opinions of bullet proof coffee and how to make at home with a nespresso machine much appreciated.

I have bought my ketone strips too hoping to be in ketosis soon- I have two events this month if I stick to a strict diet on the day of them and only drink either dry champagne or vodka soda limes will I stay in ketosis? I dont intend to get drunk just have two glasses for toasting etc

Thank you all x

(Janelle) #2

What is a “Sunday roast”? Is it a larger meal or a literal roast you cook?

(Janelle) #3

I looked it up - I see it’s the meal. Skip the Yorkshire pudding. Cook your roast with a few onions for flavor (you don’t have to eat them or just have a small amount). Instead of potatoes, try rutabaga. It will take on the flavor of the meat juices but it’s lower carb than potato (half a cup = 6 carbs). Have a healthy salad. Make keto bread rolls if you would like.

(Sian) #4

Hi! My usual M.O. when I go for a pub roast (a UK tradition I am not willing to give up!) is to ask for no Yorkshire pudding, no potatoes and extra green veg. Be wary of carrots and parsnips, and flour in the gravy, and steer clear of any of the sauces and condiments - although I sometimes have a bit of strong mustard as a little goes a long way!

Also, if you are lucky, they’ll give you some grated cheese for your veggies! I usually ask for butter a the very least.

If you are even luckier, they’ll have pigs in blankets as a side dish! Worth accounting for a couple of carbs in the sausages.

(Alex ) #5

It’s a UK Sunday dinner… typically family traditional sit down… chicken, beef, pork, lamb type meal… vegetables gravy… sort of like thanksgiving, but not giving actual thanks to anyone.

(Alex ) #6

the only real change I think is to drop the mashed potato and yorkshire pudding, assuming the gravy is made from the meat itself, and not out of jar, then I think Sunday Dinner is absolutely straight forward.

meat, broccoli, cauliflower, home made gravy, brussel sprouts, a few peas… sorted

(Sophie) #7

Thanks so much great tips!

(Sophie) #8

Haha yes it’s a Sunday ritual here in the uk!

(Sophie) #9

OMG THANK YOU! I would never have thought to think of the gravy! I have chosen a pretty hefty challenge for my first weekend as keto :joy::woman_facepalming: I’ll steer clear of the root veg to be safe and I’ll have just a bullet proof coffee for breakfast and skip dinner that may keep me in the safe zone.

(Alex ) #10

and it definitely will be this Sunday…! I have lamb in the fridge - not had any for ages!

(You've tried everything else; why not try bacon?) #11

= Swede, in British

Or, you can make mashed cauliflower by either ricing it before boiling or mashing after, and adding heavy cream, plus seasoning to taste. Not quite the same as mashed tatties, but a reasonable facsimile thereof. Swede is a root veg, so many ketonians prefer cauli.

This is a matter of choice, but personally, I make gravy with cornstarch in preference to wheat flour, since it thickens better (meaning I can use less). Yes, it adds carbohydrate to the gravy, but it’s only one teaspoon, so by the time I add the double cream and the pan juices and some water, the carb count per serving is pretty minimal. Xanthan gum is apparently a good substitute, but I haven’t seen it in the shops here. I once tried using coconut flour as the thickener. It should have worked, but not when I tried it!

#12

Welcome.

Hmm, everyone’s idea of “typical” “Sunday roast” is different. For example if we’re only talking about roast lamb, beef, chicken or whatever with some steamed veggies with butter on top - then all that is very keto friendly and easy to prepare. (No potatoes or carrots, but anything above ground should be OK).

But when we start adding things like gravy (ouch, flour?), or this and that, things can get out of hand.

Obviously avoid sugar, bread, rice, pasta but also question anything from a jar.

I don’t bother. Maybe I’d love it? Meantime I just have Nespresso machine coffee at home and add cream instead of milk. That’s about 100 Calories which is probably the same as bullet proof coffee. (I won’t count calories, but my app does : - )

At work I was having coffee with milk from the cafe, I didn’t realise the were using “that much milk”. Bummer! It knocked me out of ketosis. It was “hidden” carbs, yeah hidden right in front of my face!

I know some drinks are OK on keto, but I’m glad to say I have ditched drinking so I dont’ really know. I think dry champagne is the better option? Sprits can be ok but not when you add soda or juice, they’re all but pure sugar. Yeah champagne seems better.