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7 Delicious Natural Foods That Also Happen To Be Keto

If you’re committing to a ketogenic diet this year, congratulations! Keto can be a great tool to help you work toward your health goals and keep your body at its best.

That said, the diet can sometimes be intimidating for folks who are trying it for the first time. Often, people are concerned that they will have to give up all their favourite foods to commit to keto.

But fear not! There is no need to throw out everything in your fridge and resort to subsisting solely on cauliflower rice. Here are some of our favourite natural foods that also happen to be keto.


Who doesn’t love an avocado? Packed with loads of good fats, this nutritional powerhouse also happens to be a delicious keto staple. Eat one on its own, use it to top your favourite dishes, or turn it into guacamole for a satisfying snack.


That’s right—you absolutely can eat chocolate on keto. In fact, dark chocolate is chock full of antioxidants, and it also contains flavanols, which are great for heart health. Just be sure to select chocolate with at least 70% cocoa and ensure that you eat it in moderation.


Nuts are the perfect antidote to those mid-afternoon snack cravings. If you’re trying keto for the first time, take this opportunity to familiarize yourself with the wide world of nuts that are available for your enjoyment. Classic options such as almonds, peanuts, and walnuts are satisfying choices, but there is so much more. Macadamia nuts, for example, are not only delightfully sweet, but they are higher in fat and lower in carbohydrates than other nuts, making them a perfect ketogenic snack.


The perfect mixture of salty and sweet, olives are the best friend of any keto eater. Since they’re so versatile, pick up a variety to have on hand. Great for cooking or simply snacking, olives will quickly become a favourite in your fridge.


One of the best parts about keto is that the world is your oyster—and your crab, tuna, and lobster too. Seafood is full of great fats, proteins, and other nutrients for your body, so don’t be afraid to fill up your plate.


Now is the time to turn your fridge into a complete deli counter! The ultimate keto staple, cheese is low in carbs and high in fat. Keep hard cheeses such as parmesan on hand for grating over your favourite frittatas or sprinkling over zoodles and keep some flavourful options like manchego, Havarti, and camembert around for snacking. Don’t forget to stock up on soft cheeses such as goat cheese and feta too; they’re perfect for crumbling into salads.

Greek yogurt

Creamy, satisfying, and incredibly versatile, Greek yogurt is the perfect addition to nearly any meal. Not only is it a breakfast of champions, but it’s an ideal ingredient for salad dressings, smoothies, sauces, soups—you name it. Keep it on hand for a rich finish to your favourite recipes.


Learn more about keto:

Beat The Winter Blues With A Ketogenic Diet

Keto Protein Balls Recipe


Wellness Tea

Time to steep some tea, because it's flu season!

Nobody likes getting sick, but things become even more difficult if you also have to take care of a sick child, or in some cases, family. That's why our ambassador, 
Michelle Vodrazka, came up with this amazing tea recipe that will have you feeling great in no time!

Find many of this recipe's ingredients at any of our 7 Kardish locations. PSA: Kardish is the exclusive Ottawa carrier of The Original Unheated Raw Honey, which has so many benefits due to its unique extraction process. Talk to a team member in one of our stores to learn more today.

? 3 cups (750 mL) water
? 1 cinnamon stick
? ½-inch (1.3-cm) slice of fresh ginger
? 5 to 6 whole cloves
? 5 to 6 cardamom pods
? ½ tsp (2.5 mL) ground turmeric
? 1 tbsp (15 mL) raw honey, or more to taste
? Juice of half a lemon
? a pinch of cayenne (optional)

Add the water, cinnamon stick, ginger, cloves, cardamom pods, turmeric and cayenne (if using) to a medium sized pot. Bring to a boil, then turn down heat and simmer for 15 minutes. Remove from heat. Strain, then stir in honey and lemon juice and serve.


Amy's Cherry Chocolate Nice-Cream

By: Amy Longard 

Makes 3 - 4 servings


4 overripe bananas
1/3 cup cocoa powder or raw cocao powder
1/4 teaspoon vanilla extract
Non-dairy milk of your choice, optional
1/4 - 1/3 cup frozen dark sweet cherries or sour cherries depending on your taste
Optional topping: unsweetened coconut flakes


Chop the bananas into small rounds and freeze them overnight on parchment lined baking tray.

Add all ingredients - except cherries and coconut flakes - to a food processor or high-speed blender.   Process until completely smooth (similar to a soft serve consistency). If you find your blender isn’t strong enough to handle the frozen banana you may need to let them thaw a bit and/or add a bit of non-dairy milk to get things going. 

Once you've reached a nice, smooth texture, add the cherries, then pulse for a minute or so or until the cherries are evenly distributed, but still a bit chunky. 

For the best texture you’ll want to enjoy your nice-cream immediately, but you can  freeze leftovers and thaw again before serving.  When serving, top your nice-cream with whole frozen cherries and unsweetened coconut flakes. 


Amy Longard’s Go-To Tofu Scramble

Looking for a change in taste? Try this delicious vegan Tofu Scramble!

Click here for to find the recipe on her site!


  • tablespoon coconut oil or olive oil
  • 1 onion, diced
  • 1 bell pepper, diced
  • 2 cloves of garlic, minced
  • 1 teaspoons turmeric
  • 1 - 2 tablespoon chili powder
  • 1 zucchini, diced
  • 2 - 3 portobello mushrooms, stems removed, roughly chopped, optional
  • 1 block organic firm tofu, crumbled into small pieces, using a potato masher, fork or your hands
  • 1 large tomato or heaping handful of grape tomatoes, chopped or halved
  • 1/4 cup nutritional yeast
  • 2 - 3 tightly packed cups of leafy greens of your choice
  • Sea salt or black salt (kala namak) and pepper to taste


Warm the oil in a large skillet over medium heat. Sauté onions with a few pinches of salt, cook, stirring often, for about 5 minutes, or until they become slightly transparent. Add the peppers and sauté for a couple minutes, then add the minced garlic and cook for another minute.


Stir in the chili powder and turmeric. Cook for 1 minute. Add in the mushrooms and zucchini, cook, stirring every so often, to allow them to release water (approximately 5 minutes).


Mix in the crumbled tofu. Then stir in the nutritional yeast, followed by the tomatoes and cook for another few minutes. Then add the leafy greens and cook until they’ve wilted and have become bright green. Taste and season with salt and pepper. Serve immediately and enjoy.


You may wish to serve your scramble with a side of roasted potatoes, topped with avocado slices, or a few splashes of your favourite hot sauce.


Keep in the fridge for 5 days.