To get the best out of life, sticking to things and being consistent is a good way to create lifelong good habits and results!

If there are some areas in your life you want to change, maybe you’re looking to lose weight or you’re hoping to get a little fitter, then putting in the time and effort can help!. Hard work and consistency can really allow you to flourish in this regard. If you stick to a healthy diet and do a few things well, then you’re likely to get what you want. 

Just sticking to the right habits, however, can be difficult for so many people. If you’re so used to doing other things and you have so many other responsibilities, it can be hard to make this kind of thing work. Fortunately, it’s not as difficult as perhaps you’d think. Here are a few things you can do in order to ensure you get the results you need: 

Create A Meal Plan And Stick To It 

If you have a plan, it makes life so much easier. You’ll be able to stick to a guide that is literally taking you in the right direction. Just guessing what you have to do will ensure you do not get the results you want. If you do get the results, they’ll come at a much slower and more frustrating rate. A meal plan can boost your progress but also make you feel better along the way. 

Learn All There Is To Know About Nutrition 

The more you know about nutrition, the better off you’re going to be when it comes to changing your eating habits. If you know very little, then you’ll be more inclined to recede back to old habits. Finding amazing foods will make you feel more comfortable with exploring what’s actually out there. You’ll be happy to change things up and you’ll always look forward to your next meal – which is important. People who dislike being on certain meal plans will likely never get to where they want to be as they’ll revert back to their old selves. 

Recognize That Weight Loss And Weight Gain Are Down To Calories 

If you’re hoping to lose weight or put it on, you have to make sure that you’re consuming fewer or more calories, respectively. Calories in and out are what make a person lose weight or put it on. There is no secret formula – you just have to make sure you are wise with your energy storage.

Stay Fit And Active Throughout Your Eating Plans

When you sit around and barely do much, it’s so easy to let your diet derail. You feel as though you won’t really get much done so you may as well let yourself go a little, right? Whenever you keep active, you simply feel better. Whether we’re talking about general life or confidence, activity and exercise keep us positive. So, heading to the gym and hitting leg extensions or simply going for a run will make your mind pursue the right diet when you’re finished. You’ll feel as though you need to supplement the workout with the right kinds of foods a lot of the time. 

Don’t Be Too Strict And Regimented Throughout Your Life 

People who adopt a policy that is way too strict can suffer somewhere along the line. They’ll be so frustrated at some points that they’ll abandon what they’re doing and spend a week or two binge-eating the wrong foods. Make sure you have a balanced diet that allows you to give in to some cravings while not straying away from your targets. 

Don’t Let Outside Influences Throw You Off Course 

It’s so easy to let people ruin what you’re trying to do. They might directly convince you that you don’t need to do this kind of thing, or their actions might tempt you away. Make sure you have supportive people around you or people with similar ambitions. 

Think About The Long Term And What You Truly Desire 

If you consider things in the short term, then you’re only going to get the results you want over the course of a few weeks. You will also likely get sick of things early on because you aren’t getting the results as quickly as you’d like. You have to picture things over the course of months. Looking at where you’ll be in a year would make a lot more sense because that’s how you’ll be able to see real problems. Don’t look for quick, short-term, extreme options because they just won’t get you to where you wish to be. 

Using an app like Greatness can significantly enhance your journey towards achieving desired results with your diet and eating habits.The Greatness app serves as a powerful tool to teach how to effortlessly create a balanced meal to stay healthy, helping you stay accountable and make mindful choices. This app offers courses on various lifestyle topics, helping you develop and stick to healthy habits. By incorporating such digital solutions into your routine, you can establish new and sustainable habits that align with your health and wellness goals, ultimately leading to the results you desire.

Hello from the UK, it’s been such a surreal experience being here in Britain at this particular time in history, when sadly Her majesty Queen Elizabeth II passed away peacefully in Balmoral.

Last week I was to be able to join thousands of people visiting the Green Park Floral tribute Garden and Buckingham Palace, to pay my respects to someone who was a huge inspiration.

It was a very emotional day, especially looking through the heartfelt tributes and cards and seeing thousands of Paddington Bears lining the gates of Buckingham palace and the surrounding gardens!

There were even sculptures made from watermelons!

Growing up in the UK was the beginning of my admiration for the queen for so many reasons, including her ability to be a grounding, steadfast influence in times of turmoil as well as her dedication and diligence to serving others.

Some years ago, one of my lovely friend was fortunate enough cook for the Queen and she shared with me a recipe for her favourite Scrambled Eggs.  Ma’am loved to sometimes start the day with a protein packed breakfast and these eggs were tailored to the way that she particularly liked them.

Another thing you may not know about Her Majesty the Queen is that she loved to enjoy homegrown foods and ones produced locally in her area.  She was also a fan of eating with the seasons. That's my kind of lady, she certainly put the Great into Great Britain!

Her special scrambled egg dish involves two unusual ingredients (nutmeg and lemon rind), and they really elevate this breakfast dish.  The eggs need to be (brown not white, as Her Majesty preferred the taste) and they were always cooked low and slow to make them super creamy and not clumpy.

Occasionally they would be served with her favourite kippers, usually in her private dining room in Buckingham Palace with a nice cup of Earl Grey tea and a spot of milk.

Ever since I was given this recipe a few years ago, I’ve been making these eggs on the regular and they are spectacular! I always make them when friends come to stay. For those craving more egg-citement and for those social media enthusiasts who want to share your recipe, explore some cracking egg puns and add it to your social media post.

Please enjoy her favourite scrambled eggs recipe. And thank you, your majesty for your lifelong service. May you rest in eternal peace.

The Queen's Scrambled Eggs

Serves 2

Ingredients

• 3 organic (brown) eggs
• 1 tablespoon milk
• Sea salt, to taste
• 1 tablespoon butter or you can use extra-virgin olive oil
• 1 teaspoon finely grated lemon zest
• Pinch ground nutmeg
• freshly cracked black pepper, to taste
• snipped chives and kippers to serve (optional)

Method

Whisk the eggs and milk in a bowl until well combined. Add salt to taste.

Heat the butter or olive oil in a small frying pan over low–medium heat. Add the eggs and turn the heat down to low, moving them around the pan slowly with a spatula so they don’t stick to the bottom.

Just before they are starting to set, add the lemon zest, nutmeg and extra salt, if desired and stir.

Serve immediately, garnished with pepper and chives, if using.

You know your gut needs a little (okay, fine, a LOT of) love. You've tried countless things to heal it. 

Water fast? Tick! 

Coffee enema? Tick! 

Himalayan salt inhalers? Probably a tick there too!

And let’s be honest, nothing’s really worked so far. 

If you're sick of accepting that your constipation, headaches, bloating, acne and stomach pains are normal and there's 'nothing you can do', I'm here to help. 

I'm going to run you through my step-by-step gut-healing process, so your gut can feel brand-spankin' new. 

How to Heal Your Gut  

1. Prepare 🛁 

Before you even think about shotting back charcoal juice and hitting a hot yoga class to sweat out toxins, you need to prepare the gut by cleansing and toning the environment.  To tend to your gut, or as I call it, your inner garden, you might need to do some weeding. Weeding means getting rid of the negative bacteria and bugs to make room for a healthier environment.

To prepare your gut, weed out negative bacteria by eliminating commonly irritating foods, such as gluten, dairy, caffeine, refined sugar and soy. 

Add in Love Your Gut Powder and capsules to speed up the prep. Love Your Gut Powder and capsules gently cleanse the gut and create an alkaline environment with a pH of 8. 

2. Process 🔥

Once you've prepared the gut adequately and weeded out harmful bacteria, it's time to put a little digestive fire (in Ayurveda, they call this Agni) in your belly! The gut needs to be primed to process and absorb nutrients and hydration, with water or lemon infused water being a good form of hydration. That's the role of Fulvic Humic Concentrate. Among other benefits, Fulvic Humic Concentrate helps the gut process nutrients and strengthens the tight junctions that are weakened in conditions like leaky gut that can take some time to heal.

In the process stage, it's essential to focus on rest and self-care. Stress is one of the most significant contributors to an imbalanced gut, impacting gut motility and negatively influencing the gut microbiota composition (an influencer I don't want to follow). Introduce a form of meditation into your routine, ensure you're getting seven to nine hours of sleep, and swap out your coffee for herbal tea.  

3. Populate 👨‍👨‍👧‍👧

After preparing and processing the gut, it's time to get to work! Populating the digestive system is about healing the intestinal wall lining and making room for more positivity in the gut garden. 

Movement can have a powerful influence on the state of the gut. Studies show that exercise alone can increase beneficial bacteria, reduce inflammation, and speed up your metabolism (you can thank me later).¹ You don't need to lunge it out at the gym to get your movement in if that's not your thing. All exercise is good for the gut, so you may like to try swimming, walking, yoga or even gardening instead. 

Love Your Gut adds vital minerals and nutrients to the gut to help it survive and thrive. To up the ante, include Love Your Gut Synbiotic in your routine. It adds over 20 billion high-quality probiotics in every serve. Twenty billion sounds filling, but it's just the right amount for your gut to thrive. Plus, Love Your Gut Synbiotic supports the digestive system through the bonus of fibre and digestive enzymes, so it’s an all-round gut health cheerleader. 

4. Proliferate ❎

The last but certainly not least P is Proliferate. Now, I struggled to find an appropriate emoji for Populate, so go easy on me. I settled on the ❎ symbol as it symbolises the idea of multiplying. Proliferating is all about multiplying the beneficial bacteria in your gut. To help keep the bacteria love alive, make sure you're getting in enough fibre every day. 

Some fibre-rich foods that your gut love include: 

• Apples
• Artichokes
• Bananas
• Berries
• Brussel sprouts
• Celery  
• Cucumbers
• Dandelion greens
• Garlic
• Kale
• Lentils
• Onion
• Pumpkin
• Seeds 

There's an easier way to populate your gut than what you might think, and no, it doesn't involve matchmaking your gut microbes (although that would be a reality TV show I'd love to watch!). The easiest way to populate the gut is by taking Love Your Gut Synbiotic; it’s full of prebiotics that act as multipliers of probiotics by feeding them and helping them thrive. 

There we have it - my step-by-step process of healing your gut. Do you have any gut-healing tips you want to add to this list? Let me know your top tips in the comments below.

Lee x

References 

¹https://pubmed.ncbi.nlm.nih.gov/31454784/

Whether you’re craving a baked goodie to dunk in tea, a raw treat that can be whipped up in a jiffy, or a sweet that’s so healthy it could be eaten for breakfast, these plant-based dessert ideas are guaranteed to satisfy ye olde sweet tooth. 

If you’re looking for healthier versions of your traditional favourite desserts, you’re in the right place. Here are some of the best (in my very crumble oops humble and non-biased opinion) plant-based dessert ideas. 

Ready? 

Cookies

“I hate cookies!” said no sane person ever.

But seriously, who doesn’t love a good cookie? I believe cookies are the dessert that is destined to send your tastebuds back to a time where you were sitting in front of a fire, cookie in one hand, tea in the other, and smiles plastered across the faces of your favourite people.

My favourite cookie combinations are relatively straightforward to make. I usually combine almond meal with eggs or chia seed eggs, maple syrup, baking powder and a pinch of salt. For extra goodness, I’ll add choc chips, nut butter or mixed nuts. 

I genuinely believe cookies are one of the most comforting foods you’ll ever bite into. These Banana and Quinoa Cookies are for all my fellow cookie monsters.

Bliss Balls

What was once dubbed a revolutionary healthy and tasteless phenomenon has now become the new norm. These days you can find raw, vegan bliss balls at your local café and supermarket. That said, typical bliss balls are usually overloaded with sweeteners and dried fruit + sulphites, which means this ‘healthy dessert’ isn’t that healthy at all. 

While fruit is an excellent source of vitamins, minerals and fibre, overconsumption of dried fruit can lead to gastrointestinal problems, weight gain and quick sugar highs. Save yourself the tummy trouble and keep the dried fruit in your bliss balls to a minimum. You’ll thank me later.

These hemp and tahini bliss balls are my go-to.

Raw Cheesecake 

Does anyone else have a soft spot for cheesecake? It wraps up two of the most delicious foods on the planet – cheese and cake – with a pretty bow.

But, for my friends who avoid processed foods, gluten, dairy, sugar and eggs, cheesecake probably sends you running in the opposite direction. Until now. 

It’s possible to craft a cheesecake that’s raw, gluten-free, dairy-free and refined sugar-free. Before you roll your eyes at me at the idea of a cheese-less cheesecake, just trust me.

My favourite cheesecake is a raw mango cheesecake. 

For the base, simply combine a mix of nuts, coconut, coconut butter and sea salt in a blender to get a crumbly yet firm foundation. You may need to add in some filtered water. Then, place it in a dish and pop it in the freezer.  

For the filling, combine cashews, mango, coconut butter, lemon juice, coconut milk and a bit of honey in your blender. Place the mixture on top of the base and place it in the freezer to set. 

Keep the cheesecake in the freezer for a few hours, and then serve with fresh berries. It’s sure to convert even the biggest sceptic. 

Sweet Nuts

Are you looking for a quick nibble? 

Sweet and spiced nuts are an excellent and easy sweet snack that you can make with your family. Sweet and spiced nuts are rich in both protein and fat, which means they keep us full. Simply combine mixed nuts with rice malt syrup, sea salt, cinnamon, allspice, nutmeg and maybe chilli if you’re a bit daring for a nibbly sweet and spicy snack. 

If you’ve got a chocolate craving, roast your nuts in the oven with a pinch of salt, melt dark chocolate over the stove and coat the nuts in the dark chocolate. Everyone will go nuts for them!

Banana Bread

Did you really experience lockdown if you didn’t venture into banana bread land? Banana bread is a relatively fuss-free loaf that holds its own. 

Bananas are incredibly nutrient-rich, containing fibre, several antioxidants and potassium, which supports a healthy heart and can even help lower blood pressure. Plus, bananas contain magnesium, which means they’re excellent for relieving cramps and aches.

The problem with bananas, however, is that they can ripen quickly. That’s where our saviour, banana bread, comes in. 

Who would have thought combining overripe bananas with flour, eggs, baking powder, a sweetener of your choice, and a bit of milk would create a dreamy, moist and satisfying dessert? My family goes bananas for coconut banana bread. 

Berry Crumble 

If any nutritionist says that a healthy breakfast needs to be savoury (read: boring), they’re wrong. It’s possible to make a crumble that’s so nutritious and pleasurable; you could eat it for breakfast. 

A good berry crumble feels like a soul-hugging dessert; it’s nourishing, guilt-free and perfect for savouring over a long and slow Sunday morning. 

While berries are traditionally used in a crumble, if they’re not in season, they can be expensive. So, this is your invitation to get creative and substitute berries for apples, pears, or whatever else you have sitting in your fridge or freezer. 

This is my favourite berry crumble recipe.  

 Start with the topping.  

Topping

•     1 cup cashews, roughly chopped
•     1/2 cup macadamias
•     1/2 cup almonds
•     3 tablespoons butter or you can use 2 tablespoons coconut oil for vegan
•     2 tablespoons coconut sugar
•     Pinch of sea salt

Preheat the oven to 180°C.

Place all the topping ingredients apart from butter/oil in a food processor and roughly chop.

Transfer to a bowl and rub the butter in or add coconut oil and stir and set aside.

Filling

• 1/4 cup maple syrup
• 1 teaspoon vanilla bean powder, paste or one scraped out vanilla pod
• 2 tablespoons almond meal
• Zest of 1/2 lime
• 600 g (1 lb 5 oz) mixed berries (can use frozen)

To make the filling, mix the maple syrup, vanilla and almond meal with the lime zest.

Place the berries in a saucepan and pour over the mixed syrup.  

Mix gently to combine, taking care not to break up the berries. 

Cook over medium heat for 15 minutes.

Transfer to a pie dish and sprinkle over the topping ingredients. 

Place in oven and cook for 20-25 mins.

For the best result, serve this crumble straight from the oven with a generous dollop of chilled yoghurt or whipped coconut cream. 

This berry crumble is vegan-friendly, gluten-free and free of refined sugar, making it the perfect goodie to share with friends and neighbours.

There you have it, my favourite plant-based dessert ideas. I hope you enjoy them!

The Best Green Soup recipe

Inflammation can be tricky to manage. In short, controlled amounts, it helps your body recover from injury and illness by supplying necessary blood and heat to affected areas. However, ongoing or chronic inflammation increases your risk for heart and kidney disease and autoimmune disorders like rheumatoid arthritis and Crohn’s disease.

The good news is that the meals you choose can increase or help to decrease overall inflammation. Many people with chronic conditions follow eating guidelines to keep their levels in check.

I'd love to share with you five tips to get more anti-inflammatory foods into your diet.

1. Choose Cooking Oils Wisely

When the news about saturated fats and heart disease risk broke, manufacturers raced to create healthier cooking oils. However, they may have done more harm than good in some cases.

While plant-based oils are generally higher in the unsaturated fats once considered beneficial, some researchers have begun to cast aspersions on the high omega-6 levels in the typical western diet. While omega-6 and omega-3 fatty acids benefit human health, the wrong balance can increase inflammation.

What should you eat? Opt for cooking oils that have a better omega-3 to omega-6 balance — like olive and avocado oil — and aim to get more fatty fish in your diet. Seafood such as salmon, sardines and mackerel contain high levels of omega-3s to help balance the omega-6 in many popular cooking oils like safflower and sunflower.

What about canola oil? This cooking oil is known by many as a cheaper, healthier alternative. Some people tolerate it without problems — however, others develop violent allergies. Humans shouldn’t eat the raw plant since it’s genetically modified to eliminate toxic erucic acid and glucosinolates. However, high-heat cooking methods and hydrogenation alter the chemical structure, making it problematic for some people. Use with caution and mindfully examine any inflammatory effects.

2. Visit Your Farmer’s Market

Farmer’s markets are absolute bonanzas for getting more anti-inflammatory foods into your diet. Why is that? You’ll find the freshest, organically-grown produce brimming with antioxidants and phytonutrients to support vibrant health.

Part of that dynamic involves calming widespread systemic inflammation. Fresh food works by providing your body with the nutrition it needs to overcome daily stressors and toxins like micromanaging supervisors and environmental pollutants.

For example, summer stone fruits are a spectacular antioxidant source. Pick up a basket of fresh nectarines, peaches, apricots, plums or cherries — or their exciting hybrid cousins.

Do you want a healthy and anti-inflammatory summer spritzer, unlike the alcohol-based numbers that can spur swelling and anxiety? Mix a can of Zevia zero-calorie ginger ale with a dash of peach puree and top with fresh apricot and plum slices. Divine! For gut health, which is connected to inflammation try my Love Your Gut Synbiotic.

Vegetable Marrakesh Casserole

3. Go International

What’s on your dinner menu tonight? The typical American diet has become overly laden with problematic foods. However, you can improve your diet by taking tips from friends around the globe.

Many clinical nutritionists like myself uphold the Mediterranean diet as a model of healthy eating. Why? It’s high in plant-based foods, healthy oils and lean proteins, reserving fattier, denser meals like red meats as accompaniments, not the meal's centerpiece.

Plus, many people have little trouble getting on board with this meal plan. Who wouldn’t love a healthy plate of whole-grain spaghetti with zucchini, paired with a light caesar salad?

Do you have more exotic tastes? If so, go gaga for Asian cuisine. Popular spices like turmeric and ginger are anti-inflammatory powerhouses. Your best bet is pairing these herbs with black pepper to enhance the calming effect — try an exotic curried chicken with a side of carrot ginger soup with roasted vegetables.

4. Pick a Better Flour

If you’re like many, you have the trusty bag of bleached, all-purpose flour on your pantry shelf or tucked into a storage container. However, you could be serving up an inflammatory nightmare for your pancreas.

The manufacturing process can sometimes create a chemical byproduct called alloxan, which scientists use to induce diabetes in laboratory animals. When you combine alloxan with the rapidly absorbing, blood-sugar-spiking nature of white flour, you have a recipe for the Type 2 form of the disease in humans.

Fortunately, you have a world of other choices. You might have to experiment a bit to get the taste and texture to your liking, but you can play with quinoa and amaranth if you like ancient grains.

Are you craving more protein in your diet? Try lentil or garbanzo bean flour. You can even find insect flour in select specialty stores if you aren’t squeamish. Of course, there’s nothing wrong with opting for whole-grain flour or a gluten-free substitute like oat.

Vegan Roasted Sweet Potato with Basil Pesto and Chopped Salad

5. Think Plant-Based

Strive to make your diet as plant-based as possible. Such foods contain natural nutrients your body absorbs better than supplements. They provide the building blocks for all the processes your body needs to perform to function at its best and help promote homeostasis — your ability to maintain internal stability as conditions change. Drastic fluctuations can spur inflammation.

The easiest way to incorporate more plant-based foods into your diet is to look at your plate as a clock at each meal. Fill half of it with the deep, leafy green and colorful stuff, leaving 15 minutes for lean protein and 15 for starch.

You can also identify painless ways to incorporate more vegetables into typical meals. For example, do you take a sandwich or wrap most days for lunch? Top it with red pepper, red onion, lettuce and tomato.

Do you have a handful of vegetables left over from various meals that you don’t want to get limp and soggy? Mix up some broth-based vegetable soup and indulge in a bowl before your main course.

Eat More Anti-Inflammatory Foods to Feel Better

Chronic, widespread inflammation increases your risk of nearly every disease. It can also make you feel downright yucky and unenergetic most days.

However, you can tame the flame by getting more anti-inflammatory foods into your diet. Follow the five tips above to improve your meal planning and boost your overall health.

Hummus is a beloved staple snack for most health-conscious people all over the world. Because it is versatile, savory, and can taste fantastic with just about anything, it makes a strong case as a substitute for pretzel bites or queso for that matter. 

You may wonder, what happens if you are on a ketogenic diet, but just can’t keep your hands off hummus? 

Let's find out in this article whether you can snack on hummus while on keto.

Exploring the origins of Hummus 

Hummus has origins in Western Asia and Egypt, where it has been traditionally prepared from cooked and battered chickpeas; however, other legumes are also used. 

Back in the thirteenth century, it was prepared and served as a room-temperature dish, primarily containing chickpeas, herbs, spices, vinegar, and oil. The first hummus recipe was published in an Arabic cookbook from the 13th-century.

Today, hummus is an incredibly popular food that has captured the hearts of most people. Today, the ever-flavourful hummus is flaunted as a superfood, especially in the health-conscious communities, where it is used as a staple dip.

Most of the hummus you’ll find in the markets uses the traditional Middle Eastern recipes; that said, you can try mixing it with different foods and flavors such as:

• Tahini (mashed sesame seeds)
• Olive oil
• Lemon juice
• Sea salt
• Garlic
• Tomatoes
• Spinach
• Basil 
• Rosemary herb
• Chillies and peppers

Is hummus keto-friendly?

The key ingredient of hummus is chickpeas, coming under the umbrella of the legume family. 

Legumes, which also include other beans, are not advised for the ketogenic diet. Despite being excellent sources of plant-based protein, they are abundant in carbs (making it a less desirable option for keto-dieters) and low in fat.

The keto diet applies restrictions on the number of carbs consumed. Depending on your weight, your carb consumption may be restricted from 20g to 50g of carbs per day. 

Carb-amount in hummus

A 2-tablespoon, which is approximately a 30-grams serving of plain hummus has the following nutritional constituents.

• Calories: 78
• Protein: 2 grams
• Fat: 5 grams
• Total carbs: 6 grams
• Fibre: 2 grams
• Net carbs: 4 grams

The serving size of the hummus is approximately the size of a golf ball, smaller than your typical serving. Despite these small amounts, it contains a solid 4 grams of total carbohydrates. Most flavours, such as herbs, species, peppers, and garlic do not alter the carb amount or the number of other nutrients.  

What do food experts suggest about hummus?

Let’s ascertain whether hummus, the beloved snack amongst dieters is keto-friendly or not?

As we clarified earlier, chickpeas, also known as garbanzo beans, are the major ingredient of hummus. According to the US Department of Agriculture, a cup of garbanzo beans comprises 45 grams of carbohydrates. When chickpeas or other beans are transformed into hummus, the total carb content is about 49 grams.

A spokesperson for the Chicago-based Academy of Nutrition and Dietetics, Robert Foroutan, suggests that a meager amount of hummus can potentially fit into your diet. 

However, the downside is that it will not make it gratifying. Foroutan further suggests that the recommended source of carbs can be instead obtained from dark-leafy vegetables such as spinach and other veg like broccoli and asparagus.

Lower carb alternatives to hummus

While a small serving or two of traditional hummus should be fine on a keto diet, you’d still want a low-carb alternative to your regimen, especially if you are longing for a dip. Here are a few options to consider as low-carb alternatives to hummus:

• Black soybean hummus. Hummus made from black soybeans is very high in fibre, which helps keep the net carb amount in check. Black soybean hummus contains about 2 grams of net carbs per 3-tablespoon or a 30-gram serving.
• Baba ganoush. Baba Ganoush is a Mediterranean dip and spread, but instead of chickpeas or legumes, it is made from eggplants, and the other ingredients are very much similar. In a 3-tablespoon serving of the baba ganoush recipe, we have approximately 3 grams of net carbohydrates.
• No Bean Hummus. This is where my no bean hummus comes into play. Hand on heart…it tastes identical to the real thing…. I’ve just snuck in a raw zucchini and almonds for creaminess. Find the recipe here.

The bottom line

While the high number of carbs found in most commercial versions of hummus may not fit the bill for the most ketogenic dieters, it's still conceivable to enjoy your favorite dips without breaking away from the ketosis process. 

Choosing to prepare your own hummus with low-carb, legume-free ingredients - the DIY cauliflower and avocado hummus with olive oil, for example -  is perfect for keto-dieters.

As for traditional hummus, you can still enjoy the delicious, savoury hummus if you're following the keto diet consistently. You can relish your hummus on your carb backloading days, or if consume it either before or after a workout.