Category: best keto recipes

1. KETO SALMON CURRY

 INGREDIENTS

1/2 medium onion, diced or finely chopped

2 cups (7 oz or 200 g) green beans, diced

1.5 Tablespoons (10 g) curry powder

1 teaspoon (3 g) garlic powder

Cream from the top of 1 (14-oz) can of coconut milk

2 cups (480 ml) bone broth

1 lb (450 g) of raw salmon, diced (defrost first if frozen)

2 Tablespoons (30 ml) coconut oil, to cook with

Salt and pepper, to taste

2 Tablespoons basil (4 g), chopped, for garnish

INSTRUCTIONS

1      Cook the diced onion in the coconut oil until translucent.

2      Add in the green beans and saute for a few minutes more.

3      Add in the broth or water and bring to a boil.

4      Add in the curry powder, garlic powder, and salmon.

5      Add in the coconut cream and simmer until the salmon is cooked (3-5 minutes).

6      Add salt and pepper to taste and serve with the chopped basil.

NUTRITION

• Calories: 640 Sugar: 6 g Fat: 44 g Carbohydrates: 16 g Fiber: 6 g Protein: 49 g

2. MUSHROOM TOFU LETTUCE WRAPS:

INGREDIENTS

• ⅔ – ¾ pound fresh shiitake mushrooms, stems removed and diced (you can also sub cremini or button mushrooms)
• 1 block firm tofu, drained and cut in small dice
• 1 8 ounce can sliced water chestnuts, diced
• 3 cloves fresh garlic, minced
• 4 tablespoons oyster sauce (I use mushroom-flavored vegetarian oyster sauce)
• 2½ tablespoons rice cooking wine
• 2 tablespoons rice vinegar
• 2 tablespoons olive oil
• salt and pepper, to taste
• lettuce leaves (Romaine or iceberg)
• 1 tablespoon kecap manis (sweet soy sauce)(optional)
• Chopped scallions for garnish
• Recommended condiments: Chinese hot mustard and/or sambal oelek (chili sauce)

INSTRUCTIONS

1      Prepare the sauce by combining the oyster sauce, vinegar and rice wine in a bowl and set aside.

2      Heat the olive oil over medium-high heat in a skillet (I used my cast iron skillet). Add the mushrooms and salt and pepper and cook for about 3 minutes or until the mushrooms are slightly brown. Add the garlic and cook for another minute, until the garlic is fragrant. Add the tofu and water chestnuts and cook for 2 minutes, stirring occasionally, until the tofu is heated through.

3      Stir in the sauce and cook for 1-2 minutes then turn off the heat. Transfer to a serving platter, garnish with chopped scallions and serve with lettuce leaves. Serves 2 as a main course or 4 as a first course.

3. BEEF CURRY

INGREDIENTS

• 1 lb beef round or other boneless cut, cut into 1-inch cubes (I like to use boneless short-ribs)

• 1 medium onion, sliced
• 1 Tablespoon curry powder
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• 1 teaspoon ground turmeric
• 1 teaspoon cardamom
• 3⁄4 cup of coconut milk (the solid part of a can of refrigerated coconut milk)
• 2 carrots, sliced (optional)
• 1 bell pepper, diced (optional)
• 10 button mushrooms, diced (optional)
• 1 Tablespoon fish sauce
• 1 teaspoon freshly grated ginger
• 2 cloves garlic, minced
• 1⁄4 cup fresh basil leaves, chopped
• Salt to taste
• Coconut oil to cook in

INSTRUCTIONS

1. In a sauce pan, saute the beef and onions in coconut oil on medium heat for5-6 minutes until the beef is browned.
2.  Add the spices, coconut milk, carrots, bell peppers, mushrooms, and sh sauce.
   Bring to the boil, then cover and simmer for 1 hour until the beef is tender.
3. Add the chopped basil, garlic, ginger, and salt to taste and simmer for10 more minutes.

NUTRITION INFORMATION

Calories: 440 Fat: 33 g Carbohydrates: 11 g Sugar: 2 g Fiber: 4 g Protein: 25 g

4. KETO CHICKEN SHAWARMA SALAD

For the salad dressing:

3 Tablespoons of olive oil (45 ml)

1 Tablespoon of lemon juice (15 ml)

Salt and freshly ground black pepper

For the chicken pieces:

2 chicken breasts (approx. 200 g each), chopped into cubes

1 teaspoon of cumin powder (2 g)

1 teaspoon of paprika (2 g)

1 Tablespoon of onion powder (7 g)

1 Tablespoon of garlic powder (10 g)

1 teaspoon of Italian seasoning (1 g)

Pinch of cayenne pepper (optional)

Salt to taste

4 Tablespoons (60 ml) avocado oil, to cook chicken with

For the salad:

1 head of romaine lettuce, chopped

1/2 cucumber, sliced

1/4 red onion, finely sliced

Handful of fresh parsley, chopped

INSTRUCTIONS

1      To make the dressing, whisk the dressing ingredients together in a small bowl. In another bowl, add in all the dry ingredients for the chicken. Then place the chicken pieces into the bowl to cover with the spices.

2      In a frying pan, heat up the avocado oil and cook the chicken until tender. Alternatively, you can cook the chicken on skewers in the oven or on the grill. Make sure the chicken is properly cooked.

3      To make the salad, toss the salad ingredients with the salad dressing and place the cooked chicken pieces on top.

NUTRITION

• Calories: 746 Sugar: 5 g Fat: 56 g Carbohydrates: 11 g Fiber: 3 g Protein: 50 g

5. BASIL CHICKEN SAUTE:

INGREDIENTS

1 chicken breast (0.5 lb or 225 g), minced or chopped very small

2 cloves of garlic, minced or finely diced

1 chili pepper, diced (optional – omit for AIP)

1 cup (1 large bunch) basil leaves, finely chopped

2 Tablespoons (30 ml) water

1 Tablespoon (15 ml) gluten-free tamari sauce (use coconut aminos for AIP)

1 Tablespoon (15 ml) avocado oil or coconut oil to cook in

Salt to taste

INSTRUCTIONS

1      Add 1 Tablespoon of avocado or coconut oil into a large saucepan and add in the minced garlic. When the garlic has started to yellow, add in the optional diced chili.

2      Then add in the minced chicken.

3      Add in the water and cook until the chicken is cooked.

4      Add to the saucepan the tamari sauce and salt to taste.

5      Lastly, add in the basil leaves and mix it in. Serve with some Cauliflower White “Rice” for a delicious Asian dish that’s Paleo, Keto, and AIP.

NUTRITION

• Serving Size: 1 Large Plate Sugar: 1 Fat: 10 Carbohydrates: 3 Fiber: 1 Protein: 30

EDITOR’S NOTE: For many more delicious, easy, and low cost recipes that will make you relish the Keto diet we recommend ‘The Essential Keto cook book’ as a very useful resource.

6. KETO CHICKEN KORMA

INGREDIENTS

For the cauliflower rice

1/2 head of cauliflower (300 g), food processed into small pieces

2 Tablespoons of coconut oil (30 ml)

Sea salt, to taste

4 cardamom pods (or dash of ground cardamom)

For the chicken korma

2 teaspoons (4 g) sliced almonds

2 large chicken breasts (400 g), diced

1 teaspoon (5 g) sea salt, to rub on chicken

4 Tablespoons of coconut oil (60 ml)

1/2 medium onion (55 g), peeled and sliced

1 clove of garlic, peeled and diced

1 Tablespoon (5 g) curry powder

1/2 teaspoon (1 g) ground cinnamon

1 teaspoon (2 g) ground ginger

1/4 cup (60 ml) of water

1/2 cup of coconut cream (120 ml)

Stevia to taste

1 Tablespoon of fresh cilantro (or parsley) (1 g), finely chopped for garnish

INSTRUCTIONS

1      After food processing the cauliflower florets, place them in a pan with the coconut oil and cook over a moderate heat until slightly softened.

2      Toast the cardamom pods in a separate dry, hot pan until fragrant and add to the cooked cauliflower rice. Stir well to incorporate the flavor. Remove from the heat, season with salt and pepper and set aside to keep warm.

3      Toast the flaked almonds in a hot, dry pan until fragrant, then remove and set aside.

4      Season the diced chicken breast with sea salt and freshly ground black pepper.

5      Place the coconut oil in a pot and brown the chicken. Remove and set aside.

6      Cook the onions and garlic in the same pan over a low heat until they have softened. Add the curry powder, cinnamon and ginger and a ¼ cup of water.

7      Cook until the mixture has reduced completely, then return the chicken pieces to the pan, along with the coconut cream. Simmer until the coconut cream reduces and thickens. Stir in the stevia and serve the creamy chicken Korma over the warm cauliflower-cardamom rice.

8      Garnish with toasted flaked almonds and cilantro leaves.

NUTRITION

• Calories: 800 Sugar: 4 g Fat: 60 g Carbohydrates: 13 g Fiber: 5 g Protein: 50 g

7. CUMIN SPICED BEEF WRAPS:

INGREDIENTS

• 1-2 tbsp coconut oil
• 1/4 onion, diced small
• 2/3 lb ground beef
• 1 red bell pepper, diced small
• 2 tbsp cilantro, chopped
• 1 tsp ginger, minced
• 4 cloves garlic, minced
• 2 tsp cumin
• Salt and pepper, to taste
• 8 large cabbage leaves (savoy cabbage or Napa cabbage)

DIRECTIONS

• Place 1-2 tbsp of coconut oil into a frying pan and sauté the onions, ground beef, and peppers on medium heat.
• When the ground beef is cooked, add in the cilantro, ginger, garlic, cumin, salt, and pepper to taste.
• Fill a large pot 3/4 full with water and bring to a boil.
• Using tongs, blanch each cabbage leaf in the boiling water (put each leaf into the boiling water for 20 seconds). Then plunge each leaf into some cold water before draining and placing onto a plate.
• Spoon the beef mixture onto each lettuce leaf and fold into a roll.

8. GREEN BUTTERED EGGS:

INGREDIENTS

• 2 tbs organic butter, preferably pastured
• 1 tbs coconut oil
• 2 garlic cloves, peeled and finely chopped
• 1 tsp fresh thyme leaves
• ½ cup fresh cilantro, chopped
• ½ cup fresh parsley, chopped
• 4 organic eggs (pastured is better)
• ¼ tsp ground cumin
• ¼ tsp ground cayenne
• ½ tsp sea salt

INSTRUCTIONS

1      In a non stick skillet ( I use non toxic ceramic) melt the butter and the coconut oil, for about a minute.

2      Add the chopped garlic and cook on a low flame for about 3 minutes or until the garlic starts browning.

3      At this point add the thyme and brown for about 30 seconds to a minute longer, don’t the garlic burn!

4      Add the cilantro and parsley to the pan and cook on moderate flame for about 3 minutes, until starting to crisp.

5      Add the eggs to the pan, cracking them straight in, being careful not to break the yolk.

6      Now cover the pan with a lid and lower the heat to low.

7      Cook for about 4 to 6 minutes until the yolks are set but still soft inside.

8      If you like the yolks runny then cook only 3 to 4 minutes.

9      Serve immediately.

10    Can be accompanied by some breakfast sausage and easy grain free crackers.

9. DAIRY FREE CREAM OF CHICKEN SOUP:

 INGREDIENTS

• 2 cups (500 grams) cauliflower florets
• 2/3 cup (157 mL) unsweetened original almond milk
• 1 cup (250 mL) chicken broth
• 1 teaspoon (5 mL) onion powder
• 1/2 teaspoon (2.5 mL) grey sea salt
• 1/4 teaspoon (1.23 mL) garlic powder
• 1/4 teaspoon (1.23 mL) freshly ground black pepper
• 1/8 teaspoon (0.61 mL) celery seed (optional)
• 1/8 teaspoon (0.61 mL) dried thyme
• 1/4 cup (30 grams) Collagen Protein Beef Gelatin
• 1/4 cup (54 grams) finely diced cooked chicken thighs

INSTRUCTIONS

1      Place all ingredients but cooked chicken and gelatin in a small saucepan. Cover and bring to a boil over medium heat. Reduce heat to low and simmer for 7-8 minutes, until cauliflower is softened.

2      Remove from the heat. Using a ladle, add ½ cup or so of the hot liquid to a medium-sized bowl. Add gelatin, one scoop at a time. Whisk until dissolved, then add the next scoop.

3      Transfer the cauliflower mixture and gelatin mixture to your food processor, immersion blender or high-powered blender. Blend until totally smooth, about 2 minutes.

4      Transfer cauliflower and gelatin mixture back to saucepan.

5      Add cooked chicken to cauliflower and gelatin mixture. Cover and heat on low for 2-5 minutes, until thickened.

6      Serve immediately.

Nutrition facts:

            Calories: 198

Calories from Fat: 62

Total Fat: 6.9

Saturated Fat: 1.1 g

Cholesterol: 24> mg

Sodium: 672 mg

Carbs: 9.4 g

Dietary Fiber: 3.8 g

Net Carbs: 5.6 g

Sugars: 3.3 g

Protein: 26.4 g

10. SAVOY CABBAGE WITH CREAM SAUCE:

INGREDIENTS

• 1 cup bacon/ lardons, diced
• 1 onion, chopped
• 2 cups bone broth
• 1 medium head Savoy cabbage, chopped finely (about 2lb)
• ¼ tsp mace (Use nutmeg if you have reintroduced this successfully while on the AIP)
• ½ can or 200ml coconut milk (scant 1 cup)
• 1 bay leaf
• Sea salt, to taste
• 2 tbsp parsley flakes

INSTRUCTIONS

1     Prepare a parchment round by tracing around the inner pot on a piece of parchment paper and then cutting it out

2     Press ‘Saute’ and allow the inner pot to heat up

3     Once ‘Hot’ is displayed, fry the bacon and onions in the inner pot until the bacon is crisp and the onions are lightly browned and translucent

4     Add in the bone broth and scrape the bottom of the pot to remove any stuck browned bits

5     Stir in the cabbage and bay leaf

6     Cover with the parchment round and shut the lid, setting the sealing valve to ‘sealing’

7     Select ‘Manual’ and adjust the cooking time to 4 minutes

8     Once the Instant Pot beeps at the end of the cooking cycle, press ‘Keep warm/ cancel’ and release the pressure before uncovering and removing the parchment round

9     Press ‘Saute’, bring to a boil and add in the mace or nutmeg and coconut milk

10   Simmer for 5 minutes, then turn off the Instant Pot and stir in the parsley flakes before serving

EDITOR’S NOTE: For many more delicious, easy, and low cost recipes that will make you relish the Keto diet we recommend ‘The Essential Keto cook book’ as a very useful resource.

REFERENCES:

https://ketosummit.com/keto-salmon-curry-recipe-paleo

https://ketosummit.com/Keto-chicken-shawarma-salad-recipe

https://ketosummit.com/keto-chicken-recipes

https://peaceloveandlowcarb.com/cumin-spiced-beef-wraps/

http://www.provincialpaleo.com/savoy-cabbage-with-cream/

https://thenourishedcaveman.com/green-buttered-eggs/

https://www.healthfulpursuit.com/recipe/dairy-free-cream-of-chicken-soup/

http://lemonsandanchovies.com/2013/01/mushroom-tofu-lettuce-wraps/#.URPfylrIO3A

Snacks are an all time favourite

You don’t need to miss them while you’re dieting. There are lots of ‘Keto friendly snacks’ that you can relish.

We’ve cited some recipes for you…

EDITOR’S NOTE: If you’re interested in knowing the Keto diet basics and easy meal plans for you keto regimen we recommend two very important resources that may help you: ‘The Keto Begining’ and ‘The Essential Keto Cookbook’.

1. PIZZA CRACKERS:

INGREDIENTS

Crackers:

• 1 cup (110 g) blanched finely ground almond flour
• 1 large egg
• ¼ teaspoon smoked sea salt or regular sea salt
• ¼ teaspoon ground black pepper

Bacon Pizza Sauce:

• 6 tablespoons bacon grease (from 12 oz/340 g of bacon)
• 15 oz (425 g) sugar-free tomato sauce
• 1 bunch of green onions, sliced
• 6 paleo valley grass-fed beef sticks, sliced

INSTRUCTIONS

1      Preheat oven to 325°F (163°C).

2      To make the crackers, combine the almond flour, egg, salt, and pepper in a medium sized bowl. Knead with your hands to combine thoroughly. Transfer to an 8 by 8-inch (20cm) parchment paper line baking pan with the paper draped from all sides. Transfer to preheated oven and bake for 15 minutes, or until corners are just lightly golden.

3      Meanwhile, place the bacon grease, tomato sauce, and sliced green onions in a saucepan. Cook uncovered on medium for 10 minutes.

4      Once complete, lift the cooked cracker dough from the pan leaving on the parchment paper. Cut with a sharp knife.

5      Serve the almond flour crackers with sauce and top each with a slice of beef stick.

Calories: 413

Calories from Fat: 329

Total Fat: 36.6

Saturated Fat: 11.5 g

Cholesterol: 87> mg

Sodium: 345 mg

Carbs: 10 g

Dietary Fiber: 3.5 g

Net Carbs: 6.5 g

Sugars: 0.8 g

Protein: 9.8 g

2. KETO PUMPKIN WAFFLES

INGREDIENTS

• 100 g almond flour
• 42 g coconut flour
• 2-6 tablespoons Pyure * or maple syrup
• 2 teaspoons homemade pumpkin pie spice
• 1 1/2 teaspoons baking powder
• 1/2 teaspoon baking soda
• 1 teaspoon xanthan gum
• 1/2 teaspoon kosher salt
• 4 eggs
• 27 g cream cheese
• 60 g organic grass-fed butter or coconut oil melted
• 1 teaspoon orange zest optional
• 2 teaspoons vanilla extract
• 2 teaspoons apple cider vinegar
• 140 g canned pumpkin puree
• 1-1/4 cup water **

TO SERVE

• 1/2 batch cream cheese buttercream frosting optional (but highly recommended!

INSTRUCTIONS

1      Mix thoroughly together in a bowl the almond flour, coconut flour, Pyure (or sweetener of choice), pumpkin pie spice mix, baking powder, baking soda, xanthan gum and salt. Set Aside.

2      Add eggs, cream cheese, melted butter, orange zest (optional), vanilla extract, apple cider vinegar, pumpkin puree and water to a blender and process until smooth.

3      Add in flour mixture and process until thoroughly combined. The batter will be thick, rather than runny. Cover and let rest for 10 minutes. Preheat waffle iron.

4      Grease waffle iron and spoon in the batter. Close and cook on high for 10 to 12 minutes.

5      Note that the waffles are very tender to touch when just cooked, so you may need to tip the waffle iron to get these guys out.

6      (Optional) Make cream cheese buttercream frosting while waffles are cooking.

3. KETO POPCORN

 INGREDIENTS

• 1/2 cup (105 g) coconut oil
• 1 1/4 lbs (570 g) pork belly, cut into 1 by 1/2 inch (2.5 by 1.25 cm) pieces
• 1 teaspoon grey sea salt
• 3/4 teaspoon five spice

Sticky sauce, optional

• 1/3 cup (80 ml) chicken, beef, or pork stock
• 1/4 cup (60 ml) avocado oil
• 2 teaspoons sriracha
• 1 tablespoon coconut aminos
• 1 teaspoon erythritol
• 1/2 teaspoon garlic powder
• 1/2 teaspoon finely diced fresh ginger

INSTRUCTIONS

1      Place coconut oil in a large pan set to medium-high.

2      Toss the pork belly pieces in salt and five spice.

3      Once the coconut oil melts completely, add the pork belly pieces.

4      Cover with a splashguard and cook for 20 minutes, rotating halfway through.

5      Once complete, strain and reserve the fat for another day.

6      Meanwhile, combine all of the sticky sauce ingredients in a small saucepan. Set on medium-low.

7      Once boiling, keep going for 10 minutes. Whisking every 2 minutes.

8      Transfer the sauce to a small serving bowl and serve alongside the keto popcorn.

            Calories: 884

Total Fat: 64.6

Saturated Fat: 39.2 g

Cholesterol: 164> mg

Sodium: 2883 mg

Protein: 65.8 g

4. LOW CARB ZUCCHINI NACHOS

Ingredients

Low-Carb Nacho Chips

• 2 medium zucchini, sliced into thin rounds

Meat

• 1/2 pound (225 g) regular ground beef
• 1/2 tablespoon chili powder
• 1/2 teaspoon finely ground gray sea salt
• 1/2 teaspoon paprika
• 1/2 teaspoon ground cumin
• 1/4 teaspoon garlic powder
• 1/4 teaspoon onion powder
• 1/4 teaspoon crushed red pepper flakes
• 1/4 teaspoon dried oregano leaves

MCT Guacamole

• 1 avocado
• 2 tablespoons Vital Proteins Collagen Peptides
• 1 tablespoon MCT oil
• 1 tablespoon apple cider vinegar
• 1/2 teaspoon dried oregano
• 1/4 teaspoon finely ground grey sea salt
• pinch vitamin C crystals, optional

Toppings

• 1/3 cup (38 g) shredded dairy-free cheese, optional
• 3 tablespoons sliced black olives
• 2 green onions, sliced

Instructions

1      Line a large plate with parchment paper, placing each of the zucchini disks onto the paper being sure to not overlap. You will have to cook the zucchini in batches.

2      Transfer the plate to the microwave and cook for 8 to 10 minutes on 50% power setting. You know the chips will be done with the edges curl and the middles get slightly golden. Once complete, remove the parchment paper from the microwave, flip over, and drop the chips onto a cooling rack. Repeat with remaining zucchini rounds.

3      Meanwhile, place all the meat ingredients into a large frying pan. Heat on medium, rotating frequently, until the meat is no longer pink.

4      Combine all of the MCT Guacamole ingredients together in a medium-sized bowl. Mash until combined.

5      Transfer chips to a clean plate. Top with cooked meat, cheese, olives, and sliced green onions. Serve alongside MCT guacamole.

Calories: 578

Total Fat: 38.6

Saturated Fat: 9.1 g

Cholesterol: 101> mg

Sodium: 835 mg

Carbs: 16.4 g

Dietary Fiber: 9.1 g

Net Carbs: 7.3 g

Sugars: 1.3 g

Protein: 43.7 g

5. NO BAKE CHOCOLATE HAYSTACK COOKIES

Ingredients

1 cup (100 g) unsweetened shredded coconut

¼ cup (52 g) coconut oil, melted

⅓ cup (27 g) cacao powder

3 tablespoons erythritol, xylitol or monk fruit sweetener

2 tablespoons melted cacao butter

1 tablespoon cacao nibs

Instructions

1      Line a baking sheet with parchment paper or a silicon baking sheet.

2      Combine all of the ingredients in a large bowl and stir to coat.

3      Scoop the mixture with a spoon and shape into a biscuit-like shape and transfer to the prepared baking sheet.

4      Repeat with remaining mixture. Once complete, transfer to the freezer for 15 minutes.

5      Remove from the freezer and serve. Alternatively, keep on the counter in an airtight container for up to 3 days, or in the fridge for up to 2 weeks.

            Calories: 142

Calories from Fat: 130

Total Fat: 14.5

Saturated Fat: 11.6 g

Sodium: 3 mg

Carbs: 8.2 g

Dietary Fiber: 2 g

Net Carbs: 6.2 g

Protein: 1.1 g

6. KETO GARLIC CHICKEN NUGGETS:

INGREDIENTS

2 chicken breasts, cut into cubes

1/2 cup coconut flour

1 egg

2 Tablespoons garlic powder

1 teaspoon salt (or to taste)

1/4-1/2 cup ghee (or coconut oil) for shallow frying

INSTRUCTIONS

1      Cube the chicken breasts if you haven’t done so already.

2      In a bowl, mix together the coconut flour, garlic powder, and salt. Taste the mixture to see if you’d like more salt.

3      In a separate bowl, whisk 1 egg to make the egg wash.

4      Place the ghee in a saucepan on medium heat (or use deep fryer).

5      Dip the cubed chicken in the egg wash and then drop into the coconut flour mixture to coat it with the “breading.”

6      Carefully place some of the “breaded” chicken cubes into the ghee and fry until golden (approx. 10 minutes). Make sure there’s only a single layer of chicken in the pan so that they can all cook in the oil. Turn the chicken pieces to make sure they get cooked uniformly. Depending on the size of the pan, you might need to do this step in batches.

7      Place the cooked chicken pieces onto paper towels to soak up any excess oil.

7. COCONUT MACADAMIA BARS

INGREDIENTS

• 60 grams macadamia nuts
• 1/2 cup almond butter
• 1/4 cup coconut oil
• 6 tablespoons unsweetened shredded coconut
• 20 drops Sweetleaf stevia drops

INSTRUCTIONS

1     Crush the macadamia nuts a food processor or by hand.

2     Combine the almond butter, coconut oil and shredded coconut in a mixing bowl. Add the macadamia nuts and stevia drops.

3     Mix thoroughly and pour the batter into a 9×9 parchment paper lined baking dish.

4     Refrigerate overnight, slice and enjoy. (see note)

Recipe Notes

For crunchier bars, store the bars in the freezer. (4g net carbs)

8. HAM AND SPINACH MINI QUICHES

INGREDIENTS

3 eggs, whisked

4 slices of ham, diced

3/4 cup of spinach, chopped

1/4 cup leek, chopped

1/4 cup coconut milk

1/2 teaspoon baking powder

Salt and pepper to taste

INSTRUCTIONS

1      Preheat oven to 350F.

2      Mix together the whisked eggs, diced ham, chopped spinach, chopped leek, coconut milk, baking powder, and salt and pepper in a large mixing bowl.

3      Pour the mixture into 4 small mini quiche or tart pans.

4      Bake in oven for 15 minutes.

5      Check that the middle of the quiches is done by seeing if a cocktail stick comes out clean.

6      Serve for a nutritious and delicious breakfast or take with you for a quick snack.

NUTRITION

• Serving Size: 2 mini quiches Calories: 210 Sugar: 1 g Fat: 13 g Carbohydrates: 3 g Fiber: 1 g Protein: 20 g

EDITOR’S NOTE: For many more delicious, easy, and low cost recipes that will make you relish the Keto diet we recommend ‘The Essential Keto cook book’ as a very useful resource.

REFERENCES:

https://www.healthfulpursuit.com/recipe/pizza-crackers/

https://www.gnom-gnom.com/keto-pumpkin-waffles/

https://www.healthfulpursuit.com/recipe/keto-popcorn/

https://www.healthfulpursuit.com/recipe/low-carb-zucchini-nachos/

https://www.healthfulpursuit.com/recipe/no-bake-chocolate-haystack-cookies/

https://lowcarbyum.com/coconut-macadamia-bars-breakfast-five/

https://paleoflourish.com/ham-spinach-mini-quiche-paleo-keto

1. KETO COCONUT PANCAKES:

INGREDIENTS

4 medium eggs, whisked

1/2 cup of coconut flour (56 g)

1 cup of coconut milk (240 ml)

2 teaspoons of vanilla extract (10 ml)

1 teaspoon of baking soda (4 g)

Stevia, to taste

4 Tablespoons of coconut oil (60 ml), to cook with

Ghee, to enjoy with

INSTRUCTIONS

1      Mix the eggs, coconut flour, coconut milk, vanilla, baking soda, and stevia. Mix well.

2      To cook these pancakes, you can use a griddle or a frying pan. Put the coconut oil into the pan to grease it and put the pan on low heat.

3      Ladle some of the batter into the pan (to form a 3-inch diameter circle). The pancake should be thick so don’t try to make the batter spread out. If you’re using a large enough frying pan, you can cook 3 or 4 pancakes at the same time.

4      Cook for 2 minutes and then flip. Continue cooking and flipping until both sides are brown.

5      The pancakes are a bit dry by themselves, so enjoy them with some ghee or some berries.

NUTRITION

• Calories: 337 Sugar: 2 g Fat: 30 g Carbohydrates: 7 g Fiber: 5 g Protein: 9 g

2. KETO BLUEBERRY MUFFINS

INGREDIENTS

1.5 cups (180 g) almond flour

1/4 cup (60 ml) ghee, melted

2 eggs, whisked

Approx. 24 blueberries (1/2 cup)

1 Tablespoon (15 ml) vanilla extract

Stevia, to taste

1/2 teaspoon (4 g) baking soda

Dash of salt

INSTRUCTIONS

1      Preheat oven to 350 F (175 C).

2      Melt the ghee in a mixing bowl. Add in the almond flour, eggs, vanilla extract, stevia, baking soda, and salt. Mix everything together well.

3      Break up the blueberries gently – poke a sharp knife to burst the skin. Stir in the blueberries into the mixture.

4      Save 12 blueberries to put on top near the end.

5      Line a muffin pan with muffin liners or grease it with coconut oil or ghee. Spoon the mixture into the muffin pan (to around 3/4 full). Place 2 blueberries at the top of each muffin.

6      Bake for 18-20 minutes until a toothpick comes out clean when you insert it into a muffin.

NUTRITION

• Calories: 240 Sugar: 2 g Fat: 22 g Carbohydrates: 6 g Fiber: 3 g Protein: 7 g

3. LOW CARB CINNAMON SUGAR MUFFINS

INGREDIENTS:

Muffins:

• 2 cups (220 g) blanched finely ground almond flour
• 2/3 cup (130 g) monk fruit or erythritol
• 4 teaspoons baking powder
• 4 teaspoons ground cinnamon
• 1/2 teaspoon sea salt
• 4 large eggs
• 1/2 cup (120 ml) melted coconut oil
• 1/2 cup (120 ml) non-dairy milk
• 2 teaspoons vanilla extract
• 2/3 cup (100 g)  Hemp Hearts (seeds)

Cinnamon Sugar Topping:

• 2 tablespoons melted coconut oil
• 1/4 cup monk fruit or erythritol
• 2 teaspoons ground cinnamon

INSTRUCTIONS:

1      Preheat oven to 350°F (177°C) and place 12 muffin liners in a 12-count muffin tin.

2      Place almond flour, erythritol, baking powder, cinnamon, and sea salt in a large bowl. Mix until combined.

3      In a separate smaller bowl, whisk eggs, melted coconut oil, milk, and vanilla extract. Then, add the egg mixture to the almond flour mixture and stir until fully combined. Then, fold in the hemp hearts.

4      Divide the batter between the prepared muffin tins and transfer to the preheated oven. Bake for 15 to 18 minutes, until the tops are golden.

5      Meanwhile, prepare the cinnamon sugar topping by placing the coconut oil in a small dish and combine the erythritol and ground cinnamon in a small bowl. Once the muffins are done, one muffin at a time, brush the top with coconut oil before placing it overtop of the cinnamon sugar bowl and sprinkling it with the cinnamon sugar. Lightly shake of excess and repeat with remaining muffins. Store in a sealed container in the fridge for up to a week, or in the freezer for up to a month.

Calories: 287

Calories from Fat: 233

Total Fat: 25.9

Saturated Fat: 12 g

Cholesterol: 62> mg

Sodium: 110 mg

Carbs: 7 g

Dietary Fiber: 3.2 g

Net Carbs: 3.8 g

Protein: 5 g

4. LOW CARB CHOCOLATE BROWNIES/ KETO BROWNIES

INGRDIENTS:

• 110 g butter softened
• 4 tbsp granulated stevia or sweetener of choice, to taste
• 45 g cocoa powder unsweetened
• 2 eggs – medium
• 1 tsp vanilla
• 50 g desiccated/shredded coconut unsweetened
• 50 g almond meal/flour
• 1/2 tsp baking powder
• 50 g berries of choice

INSTRUCTIONS:

1      Mix the butter and sweetener together until pale.
2      Add all the other ingredients except the berries. Mix well.

3      Fold in the berries and pour the brownie mixture into a lined 20cm/8 inch square baking dish.

4      Bake at 180C/350F for 15-20 minutes or until the centre is cooked.

5      Makes 12 pieces.

5. KETO MILKSHAKE:

INGREDIENTS:

• 2 cups (475 ml) lite coconut milk, unsweetened OR 13.5 fl. oz (400 ml) full-fat coconut milk and ½ cup (120 ml) water
• Flesh from 1 small (85 grams) Hass avocado
• 1 scoop (2 tablespoons/25 g) Collagen protein
• 2 tablespoons cacao powder
• 2 tablespoons MCT oil
• 2 ice cubes
• 1 large egg yolk, optional
• 6 to 8 drops of liquid stevia or 2 teaspoons confectioners’-style erythritol
• Pinch of finely ground Himalayan rock salt, optional60.36

INSTRUCTIONS:

1      Place all ingredients in the jug of a blender. Blend on low, slowing increasing blending speed until you reach high-speed. Stay at this speed for 30 seconds, until the ice crushes and the mixture becomes smooth.

2      Transfer to glass and enjoy!

Calories: 663

Calories from Fat: 543

Total Fat: 60.3

Cholesterol: 210> mg

Sodium: 290 mg

Carbs: 18.9 g

Dietary Fiber: 8.7 g

Net Carbs: 10.2 g

Sugars: 3.5 g

Protein: 26.3 g

6. KETO GRANOLA

INGREDIENTS

10 whole almonds

10 cashews

3 brazil nuts

1/4 cup pumpkin seeds

1 teaspoon chia seeds

1 Tablespoon cacao nibs

1 Tablespoon coconut flakes

INSTRUCTIONS

1      Mix together all the ingredients.

Net Carbs: 9 g per serving

7. KETO TOAST/ BREAD

INGREDIENTS

1/3 cup (35 g) almond flour

1/2 teaspoon (1 g) baking powder

1/8 teaspoon (1 g) salt

1 egg, whisked

2.5 Tablespoons (37 ml) ghee, melted

INSTRUCTIONS

1      Preheat oven to 400 F (200 C).

2      Place all the bread ingredients into a mug and mix well.

3      Place the mug into the microwave and microwave on high for 90 seconds.

4      Let the bread cool for a few minutes and then pop out of the mug and slice into 4 slices.

5      Place the slices onto a baking tray and toast in the oven for 4 minutes.

6      Enjoy with some additional ghee.

NUTRITION

• Calories: 270 Sugar: 1 g Fat: 27 g Carbohydrates: 3 g Fiber: 2 g Protein: 6 g

8. FLOURLESS KETO MUG CAKE

INGREDIENTS

VERSION 1: SPONGY CAKE

Dry Ingredients

• 2 tablespoons cacao powder
• ½ teaspoon ground cinnamon
• ¼ teaspoon baking powder

Wet Ingredients

• 1 egg
• ¼ cup blanched smooth almond butter
• 2 tablespoons strongly-brewed Chai/Tea
• 1 teaspoon corn-free, xylitol
• 4 drops alcohol-free stevia

VERSION 2: FUDGY CAKE

Dry Ingredients

• ¼ cup finely ground blanched almond flour
• 2 tablespoons cacao powder
• ¼ teaspoon baking powder
• ½ teaspoon ground cinnamon

Wet Ingredients

• 1 egg
• 2 tablespoon avocado oil
• 2 tablespoons strongly-brewed Chai/Tea
• 1 teaspoon corn-free, xylitol
• 4 drops alcohol-free stevia

INSTRUCTIONS

1      Regardless of what version you choose to make, the steps are the same.

2      Add dry ingredients to a small bowl, combine. Add wet ingredients to a separate bowl, whisk.

3      Add dry to wet, stir to combine. Drop batter into an non-stick silicone cup or a lightly-oiled mug. Microwave on high for 1.5 minutes.

4      Eat from the mug, or; if using a Epicure non-stick silicone cup, flip over onto a plate.

5      Option to melt a square of chocolate and drizzle overtop.

NOTE: You can skip xylitol if you are not adapted to its consumption.

9. KETO GINGER COCONUT COOKIES

INGREDIENTS

2/3 cup (79 g) almond flour

1/4 cup (28 g) coconut flour

2 Tablespoons (10 g) coconut flakes

1 large egg, whisked

3 Tablespoons (45 ml) ghee, melted

Stevia, to taste (or erythritol)

1 teaspoon (5 ml) vanilla extract

1 Tablespoon (6 g) ginger powder

1 teaspoon cinnamon (optional)

Dash of nutmeg and cloves (optional)

Pinch of (1 g) baking soda

INSTRUCTIONS

1      Preheat oven to 350 F (175 C).

2      Combine all the ingredients in a mixing bowl to form a dough.

3      If you have time, place the dough in the fridge for 15-20 minutes to chill.

4      Then using a cookie cutter, form small cookies.

5      Place on a baking tray and bake for 15-20 minutes until they are just slightly browned on top.

6      Remove from oven and place on a cooling rack. They get harder after cooling.

NUTRITION

• Serving Size: 2 cookies Calories: 237 Sugar: 1 g Fat: 21 g Carbohydrates: 7 g Fiber: 5 g Protein: 6 g

10. KETO COFFEE (traditional black coffee)

INGREDIENTS

1 cup (240 ml) black coffee

1/2 teaspoon (2 ml) MCT oil (add more once you know you can handle it!)

1 Tablespoon (15 ml) ghee

INSTRUCTIONS

1      Blend really well.

NUTRITION

• Calories: 143 Fat: 17 g Protein: 0 g

EDITOR’S NOTE: For many more delicious, easy, and low cost recipes that will make you relish the Keto diet we recommend ‘The Essential Keto cook book’ as a very useful resource.

References:

https://ketosummit.com/keto-recipes

https://ketosummit.com/keto-blueberry-muffins-recipe

https://www.healthfulpursuit.com/recipe/low-carb-cinnamon-sugar-muffins/

https://ketosummit.com/keto-ginger-coconut-cookies

https://www.healthfulpursuit.com/2015/04/no-sugar-flourless-chocolate-chai-mug-cake/

https://ketosummit.com/quick-keto-toast-recipe

https://ketosummit.com/easy-nut-seed-keto-granola-recipe-paleo-gf-sugarfree

https://www.healthfulpursuit.com/recipe/rocket-fuel-keto-milkshake/

https://www.ditchthecarbs.com/low-carb-chocolate-berry-brownie/

1. KETO SESAME CHICKEN WINGS:

 INGREDIENTS

Marinade

• 5 tablespoons Sesame Seed Oil
• 2 tablespoons coconut aminos
• 1 teaspoon balsamic vinegar
• 1 small garlic clove, minced
• 1-inch (2.5 cm) fresh ginger root, minced
• 1/4 teaspoon finely ground grey sea salt
• pinch ground cayenne pepper
• 1 lb (455 grams) chicken wings

Optional Tahini Dip

• 1/4 cup water
• 2 tablespoons tahini/sesame paste

Toppings

• 1/4 cup diced green onions
• 1 teaspoon sesame seeds

INSTRUCTIONS

1      Place 3 tablespoons of the sesame oil, coconut aminos, vinegar, garlic, ginger, salt and cayenne pepper in a large container with a lid, and whisk to combine. Add chicken wings and seal with the lid. Set on the counter for 3 hours, or in the fridge overnight.

2      Preheat oven to 400°F (205°C) and set out your large cast iron pan, or line a baking sheet with parchment paper.

3      Reserving the marinade, place the chicken wings meaty side up on the prepared sheet. Drizzle with 1 tablespoon of sesame oil and transfer to the preheated oven. Cook the chicken wings for 30 to 35 minutes, or until tops are golden.

4      To prepare the tahini dip, 5 minutes before the wings are ready, transfer the reserved marinade to a small saucepan and add water, tahini, and the remaining 1 tablespoon of sesame oil. Cook on medium-low heat, whisking continually for 5 minutes, or until it has simmered for a minimum of 3 minutes.

5      Remove from the oven and transfer to a clean plate. Sprinkle the chicken wings with green onions and sesame seeds, and serve alongside the tahini sauce.

Nutrition Information Per Serving

Calories: 450

Calories from Fat: 357

Total Fat: 39.6

Saturated Fat: 7.8 g

Cholesterol: 81> mg

Sodium: 333 mg

Carbs: 3.8 g

Dietary Fiber: 1.3 g

Net Carbs: 2.5 g

Protein: 21.3 g

2. KETO CHICKEN MUSHROOM AND KALE CASSEROLE:

INGREDIENTS

4 Tablespoons of avocado oil (30 ml), to cook with

8 chicken thighs (with skin on) (1.2 kg)

1 medium onion (110 g), peeled and thinly sliced

3 cloves of garlic (9 g), peeled and chopped

2 Tablespoons of fresh rosemary (6 g), chopped

30 white button mushrooms (300 g), halved

2 oz of kale (56 g)

Salt and freshly ground black pepper

Additional rosemary sprigs for garnish (optional)

INSTRUCTIONS

1      Preheat the oven to 350°F (180°C).

2      Add avocado oil to a frying pan and brown the chicken thighs skin-side down until golden and crispy, then turn the thighs over and cook the other side for a minute or two.

3      The chicken isn’t cooked right now, but they’ll be finished off in the oven.  Carefully remove from the frying pan and put into a roasting dish.

4      Using the leftover oil in the pan, cook the sliced onions, garlic and rosemary and cook over a low-moderate heat to soften the onions completely. Turn the heat up and keep cooking the onions for a few more minutes until they become jammy. Add the mushrooms to the frying pan for a few minutes.

5      Spoon the mushrooms and jammy onions into the roasting tray around the chicken pieces and place the dish in the oven for 20 minutes.

6      In the meantime, toss the kale in some more olive oil.

7      After 20 minutes, increase the oven temperature to 400 F (200 C) and remove the tray from the oven while it heats. Scatter the oiled kale in and around the dish, then return the dish to the oven for an additional 5 minutes.

8      Season with salt and freshly ground black pepper, as well as additional rosemary sprigs, then serve to the table for everyone to help themselves.

NUTRITION

• Calories: 553 Sugar: 3 g Fat: 42 g Carbohydrates: 7 g Fiber: 2 g Protein: 35 g

3. KETO CHICKEN CAULIFLOWER CASSEROLE:

INGREDIENTS

2 chicken breasts (400 g), diced

1 head of cauliflower (600 g), broken into small florets

1 head of broccoli (450 g), broken into small florets

1/2 medium onion (55 g), diced

3 Tablespoons of fresh thyme (9 g), chopped

2 Tablespoons of fresh parsley (2 g), chopped

1 Tablespoon of garlic powder (10 g)

4 white button mushrooms (40 g), sliced

1 cup of coconut cream (240 ml)

2 Tablespoons of ghee (30 ml), melted

4 Tablespoons of coconut oil (60 ml) to cook chicken in

Salt and pepper, to taste

INSTRUCTIONS

1      Preheat oven to 350 F (175 C).

2      Cook the chicken breast in the coconut oil in a frying pan. Season with salt.

3      Add everything to a large baking pan (place the ghee/butter at the bottom).

4      Cook uncovered for 1 hour.

NUTRITION

• Calories: 389 Sugar: 5 g Fat: 29 g Carbohydrates: 14 g Fiber: 5 g Protein: 20 g

4. SLOW COOKER PAPRIKA CHICKEN:

INGREDIENTS

• 1 free range whole chicken
• 1 tbsp olive oil
• 1 tbsp dried paprika
• 1 tbsp curry powder
• 1 tsp dried turmeric
• 1 tsp salt

INSTRUCTIONS

1      Mix the spices, oil and salt in a small cup.

2      Oil the inside of the slow cooker, place the whole chicken inside.

3      Pat the chicken dry with kitchen paper. This allows the spice mixture to stick to the chicken.

4      Spoon the spice mixture all over the whole chicken.

5      Turn the slow cooker on to LOW for 6-8 hours of HIGH for 4-6 hours. All slow cookers vary, so please check the instructions that come with your slow cooker.

6      Always test the chicken at its thickest part to confirm it is thoroughly cooked. I push a skewer into the breast and drumstick, to make sure the liquid that drains off is clear.

5. EASY CHICKEN SALAD

INGREDIENTS

1.5 lb chicken breast

3 ribs celery, diced

1/2 cup mayo

2 tsp brown mustard

1/2 tsp pink Himalayan salt

2 tbsp fresh dill, chopped

1/4 cup chopped pecans

INSTRUCTIONS

• Preheat oven to 450 degrees and line baking sheet with parchment paper.

• Bake chicken breast until cooked throughout, about 15 minutes.

• Remove chicken from oven and allow to cool. After completely cooled, cut chicken into bite-sized pieces.

• In a large bowl, add chicken, celery, mayo, brown mustard, and salt. Toss until chicken is fully coated and ingredients are well-combined.

• Cover bowl with lid or plastic wrap and refrigerate until chilled, about 1-2 hours.

• When ready to serve, add fresh dill and chopped pecans and lightly toss. Serve chilled and enjoy!

NUTRITIONAL FACTS: calories 279, protein 24.8g, fat 19.4 g

EDITOR’S NOTE: For many more delicious, easy, and low cost recipes that will make you relish the Keto diet we recommend ‘The Essential Keto cook book’ as a very useful resource.

6. CREAMY TOMATO BASIL CHICKEN PASTA:

INGREDIENTS
• 2 chicken breasts, cubed
• 2 Tablespoons ghee or coconut oil to cook in
• 1 can diced tomatoes (14 oz or 400g)
• 1⁄2 cup basil, chopped
• 1⁄4 cup coconut milk
• 6 cloves garlic, minced
• Salt to taste
• 1 zucchini, shredded or spiralized (for the pasta) or spaghetti squash

INSTRUCTIONS

1. Saute the diced chicken in the ghee or coconut oil until cooked and slightly browned.
2. Add in the can of diced tomatoes and add in salt to taste. Place on a simmer and cook the liquid down.
3. In the meantime, prepare the pasta. If using zucchinis, shred them in the food
   processor or use a julienne peeler or a spiralizer. If using spaghetti squash, chop it in half, remove the seeds, cover lightly with some coconut oil and microwave each half for 7 minutes.
4. Add the basil, garlic and coconut milk to the chicken and cook for a few minutes longer.
5. Place half of the pasta into each bowl and top with the creamy tomato basil chicken.

NUTRITION INFORMATION
Calories: 540 Fat: 27 g Carbohydrates: 15 g Sugar: 8 g Fiber: 4 g Protein: 59 g

7. KETO CHICKEN SHAWARMA SALAD

For the salad dressing:

3 Tablespoons of olive oil (45 ml)

1 Tablespoon of lemon juice (15 ml)

Salt and freshly ground black pepper

For the chicken pieces:

2 chicken breasts (approx. 200 g each), chopped into cubes

1 teaspoon of cumin powder (2 g)

1 teaspoon of paprika (2 g)

1 Tablespoon of onion powder (7 g)

1 Tablespoon of garlic powder (10 g)

1 teaspoon of Italian seasoning (1 g)

Pinch of cayenne pepper (optional)

Salt to taste

4 Tablespoons (60 ml) avocado oil, to cook chicken with

For the salad:

1 head of romaine lettuce, chopped

1/2 cucumber, sliced

1/4 red onion, finely sliced

Handful of fresh parsley, chopped

INSTRUCTIONS

1      To make the dressing, whisk the dressing ingredients together in a small bowl. In another bowl, add in all the dry ingredients for the chicken. Then place the chicken pieces into the bowl to cover with the spices.

2      In a frying pan, heat up the avocado oil and cook the chicken until tender. Alternatively, you can cook the chicken on skewers in the oven or on the grill. Make sure the chicken is properly cooked.

3      To make the salad, toss the salad ingredients with the salad dressing and place the cooked chicken pieces on top.

NUTRITION

• Calories: 746 Sugar: 5 g Fat: 56 g Carbohydrates: 11 g Fiber: 3 g Protein: 50 g

8. KETO CHICKEN KORMA

INGREDIENTS

For the cauliflower rice

1/2 head of cauliflower (300 g), food processed into small pieces

2 Tablespoons of coconut oil (30 ml)

Sea salt, to taste

4 cardamom pods (or dash of ground cardamom)

For the chicken korma

2 teaspoons (4 g) sliced almonds

2 large chicken breasts (400 g), diced

1 teaspoon (5 g) sea salt, to rub on chicken

4 Tablespoons of coconut oil (60 ml)

1/2 medium onion (55 g), peeled and sliced

1 clove of garlic, peeled and diced

1 Tablespoon (5 g) curry powder

1/2 teaspoon (1 g) ground cinnamon

1 teaspoon (2 g) ground ginger

1/4 cup (60 ml) of water

1/2 cup of coconut cream (120 ml)

Stevia to taste

1 Tablespoon of fresh cilantro (or parsley) (1 g), finely chopped for garnish

INSTRUCTIONS

1      After food processing the cauliflower florets, place them in a pan with the coconut oil and cook over a moderate heat until slightly softened.

2      Toast the cardamom pods in a separate dry, hot pan until fragrant and add to the cooked cauliflower rice. Stir well to incorporate the flavor. Remove from the heat, season with salt and pepper and set aside to keep warm.

3      Toast the flaked almonds in a hot, dry pan until fragrant, then remove and set aside.

4      Season the diced chicken breast with sea salt and freshly ground black pepper.

5      Place the coconut oil in a pot and brown the chicken. Remove and set aside.

6      Cook the onions and garlic in the same pan over a low heat until they have softened. Add the curry powder, cinnamon and ginger and a ¼ cup of water.

7      Cook until the mixture has reduced completely, then return the chicken pieces to the pan, along with the coconut cream. Simmer until the coconut cream reduces and thickens. Stir in the stevia and serve the creamy chicken Korma over the warm cauliflower-cardamom rice.

8      Garnish with toasted flaked almonds and cilantro leaves.

NUTRITION

• Calories: 800 Sugar: 4 g Fat: 60 g Carbohydrates: 13 g Fiber: 5 g Protein: 50 g

9. BASIL CHICKEN SAUTE:

INGREDIENTS

1 chicken breast (0.5 lb or 225 g), minced or chopped very small

2 cloves of garlic, minced or finely diced

1 chili pepper, diced (optional – omit for AIP)

1 cup (1 large bunch) basil leaves, finely chopped

2 Tablespoons (30 ml) water

1 Tablespoon (15 ml) gluten-free tamari sauce (use coconut aminos for AIP)

1 Tablespoon (15 ml) avocado oil or coconut oil to cook in

Salt to taste

INSTRUCTIONS

1      Add 1 Tablespoon of avocado or coconut oil into a large saucepan and add in the minced garlic. When the garlic has started to yellow, add in the optional diced chili.

2      Then add in the minced chicken.

3      Add in the water and cook until the chicken is cooked.

4      Add to the saucepan the tamari sauce and salt to taste.

5      Lastly, add in the basil leaves and mix it in. Serve with some Cauliflower White “Rice” for a delicious Asian dish that’s Paleo, Keto, and AIP.

NUTRITION

• Serving Size: 1 Large Plate Sugar: 1 Fat: 10 Carbohydrates: 3 Fiber: 1 Protein: 30

6. KETO GARLIC CHICKEN NUGGETS:

INGREDIENTS

2 chicken breasts, cut into cubes

1/2 cup coconut flour

1 egg

2 Tablespoons garlic powder

1 teaspoon salt (or to taste)

1/4-1/2 cup ghee (or coconut oil) for shallow frying

INSTRUCTIONS

1      Cube the chicken breasts if you haven’t done so already.

2      In a bowl, mix together the coconut flour, garlic powder, and salt. Taste the mixture to see if you’d like more salt.

3      In a separate bowl, whisk 1 egg to make the egg wash.

4      Place the ghee in a saucepan on medium heat (or use deep fryer).

5      Dip the cubed chicken in the egg wash and then drop into the coconut flour mixture to coat it with the “breading.”

6      Carefully place some of the “breaded” chicken cubes into the ghee and fry until golden (approx. 10 minutes). Make sure there’s only a single layer of chicken in the pan so that they can all cook in the oil. Turn the chicken pieces to make sure they get cooked uniformly. Depending on the size of the pan, you might need to do this step in batches.

7      Place the cooked chicken pieces onto paper towels to soak up any excess oil.

EDITOR’S NOTE: For many more delicious, easy, and low cost recipes that will make you relish the Keto diet we recommend ‘The Essential Keto cook book’ as a very useful resource.

References:

https://www.ditchthecarbs.com

https://www.healthfulpursuit.com/recipe-search/?fwp_key_ingredients=chicken-turkey-recipes

https://ketosummit.com/keto-chicken-recipes

A great news for pizza lovers!

You don’t need to whine for losing out on having pizzas during a keto diet. If your heart sinks with the thought of forgoing pizza, then you must know that keto will be easy for you as there are keto versions of pizzas available.

Of course it might not compete with your favourite Barro’s pizza or Dominos pizza, but will still satisfy your taste buds to quite a good extent.

With some modifications, you can enjoy pizzas on a keto diet, and not worry about carbs at all!

Go through the given recipes, and make one for yourself at home.

5 MINUTE KETO PIZZA:

INGREDIENTS:

Pizza Crust

• 2 large Eggs
• 2 tbsp. Parmesan Cheese
• 1 tbsp. Psyllium Husk Powder
• 1/2 tsp. Italian Seasoning
• Salt to Taste
• 2 tsp. Frying Oil

Toppings

• 1.5 oz. Mozzarella Cheese
• 3 tbsp. low carb Tomato Sauce
• 1 tbsp. Freshly Chopped Basil

INSTRUCTIONS:

1. Measure out all dry ingredients into a bowl or container that can fit your
2. Add 2 eggs and mix everything together using your blender. Make sure you continue blending for about 30 seconds, allowing the psyllium husk to absorb some of the liquid.
3. Heat 2 tsp. frying oil (I used bacon fat) in a pan over medium-high heat. Once very hot, spoon your mixture into the pan and spread out into a circle shape.
4. Once the edges have started to set and look slightly brown, flip the pizza crust. You can optionally transfer it to a plate and flip from there. Turn the broiler on high in the oven
5. Cook on the opposite side for 30-60 seconds, then turn the stove off. Spoon 3 tbsp low carb tomato sauce over the pizza and spread.
6. Add cheese, then put pizza into the oven to broil. Leave a crack open in the oven so you can keep an eye on it. Once it’s bubbling, remove it from the oven.
7. Serve with some freshly chopped basil over the top!

Each pizza comes out to be 459 Calories, 35g Fats, 3.5g Net Carbs, and 27g Protein.

HOME MADE SUGAR FREE LOW CARB PIZZA SAUCE:

INGREDIENTS

• 4 pounds tomatoes
• 2 Tablespoons (3 packets) low carb sweetener
• 1 teaspoon dried oregano
• 1 teaspoon basil
• ½ teaspoon garlic powder

INSTRUCTIONS

1          Skin tomatoes by first gently cutting an “X” at the base and then placing in boiling water for 30-60 seconds.

2          After skin has been removed, cut in quarters and place in microwave safe bowl.

3          Add sweetener and seasonings.

4          Cook uncovered in microwave on MED HIGH to HIGH (depending on wattage) for about 15-20 minutes.

5          Pour out excess liquid and cook for another 5-10 minutes.

6          Place tomato mixture into blender or food processor and puree.

7          Can be used immediately or canned for later use.

KETO PIZZA WITH THAI TOPPINGS:

Ingredients

Crust

• 1½ cups (192 g) Whole Ground Flaxseed Meal
• 2 teaspoons Baking Soda
• 2 teaspoons erythritol or monk fruit sweetener
• 1 teaspoon grey sea salt
• 1 teaspoon dried oregano leaves
• 1 teaspoon garlic powder
• ½ teaspoon dried basil leaves
• 1 large egg
• 3 tablespoon avocado oil
• 2 tablespoons hot water

Thai Salami Pizza Toppings

• ¼ cup (65 g) red curry paste
• 2 tablespoons tomato paste
• 2 roasted red bell peppers, sliced
• ¼ small red onion, sliced
• 5½ oz (155 g) smoked paprika salami, sliced
• 2 teaspoons Mill Nutritional Yeast
• 1 tablespoon chopped fresh cilantro

Instructions

1      Preheat oven to 400°F (205°C) and line a baking sheet with parchment paper.

2      In a large bowl, combine the flaxseed meal, baking soda, sweetener, salt, oregano, garlic powder, and basil leaves. Mix with a spoon.

3      Add the egg, avocado oil and hot water. Mix until incorporated and can be rolled into a ball easily.

4      Transfer the low-carb pizza dough ball to the parchment paper lined baking sheet. Press the dough with your fingers to shape into a 12-inch (30.5 cm) round pizza crust at ¼-inch (6 mm) thick.

5      Transfer the crust to the preheated oven and cook for 15 minutes, or until lightly golden on the edges.

6      While the crust is cooking, prepare the pizza sauce by combining the curry paste and tomato paste in a small bowl.

7      Remove the crust from the oven, spread the sauce over top, followed by the sliced bell peppers, sliced onion, sliced salami, and nutritional yeast.

8      Transfer back to the oven and cook for an additional 10 to 15 minutes, or until toppings are heated through.

9      Remove from the oven and allow the pizza to sit for 5 minutes before slicing and serving.

NOTE: Add your own toppings and modify it, the way you want to. But remember to use keto friendly foods.

Nutrition Information Per Serving

Calories: 191

Calories from Fat: 105

Total Fat: 11.7

Saturated Fat: 1.8 g

Cholesterol: 27> mg

Sodium: 751 mg

Carbs: 11.8 g

Dietary Fiber: 9.2 g

Net Carbs: 2.6 g

Sugars: 2.3 g

Protein: 7.1 g

GREEN FAT HEAD PIZZA:

INGREDIENTS

FatHead Pizza Base

• 170 g pre shredded/grated cheese mozzarella is the best or Edam/mild cheese
• 85 g almond meal/flour
• 2 tbsp cream cheese
• 1 egg
• salt to taste
• ½ tsp dried rosemary/ garlic or other flavourings optional

Green FatHead Toppings

• 1 zucchini/ courgette finely sliced
• handful fresh mint finely sliced
• 1/2 spring onion finely sliced
• feta crumbled

INSTRUCTIONS

FatHead Pizza Base

1      Mix the shredded/grated cheese and almond flour/meal in a microwaveable bowl. Add the cream cheese. Microwave on HIGH for 1 minute.

2      Stir then microwave on HIGH for another 30 seconds.

3      Add the egg, salt, rosemary and any other flavourings, mix gently.

4      Place in between 2 pieces of baking parchment/paper and roll into a circular pizza shape. Remove the top piece of baking paper/parchment. If the mixture hardens and becomes difficult to work with, pop it back in the microwave for 10-20 seconds to soften again but not too long or you will cook the egg.

5      Make fork holes all over the pizza base to ensure it cooks evenly.

6      Slide the baking paper/parchment with the pizza base, on a baking tray (cookie tray) or pizza stone, and bake at 220C/425F for 12-15 minutes, or until brown.

7      To make the base really crispy and sturdy, flip the pizza base over (onto baking paper/parchment) once the top has browned.

8      Once cooked, remove from the oven and add all the toppings. Sprinkle the spring onion and mint then top with very very thin slices of zucchini/courgettes and finally crumbled feta.

9      Bake again at 220C/425F for 5 minutes.

Recipe Notes

Fat Head pastry can also be made by replacing the almond meal/flour with 1/4 cup (4 tbsp) coconut flour. You may alter toppings according to your choice.

NUTRITION:

(Based on the toppings given in the recipe)

Calories: 203 Total fat: 16.8g Carbs: 4g Protein: 11g

Editor’s note: – If you are interested in ketosis, and following ketogenic diet plans, we recommend two very useful resources – Perfect Keto, a natural supplement to get you into the state of Ketosis as quickly and effectively as possible, and The Essential Keto Cookbook, a great way to kickstart your Keto journey.

References:

https://www.ruled.me/5-minute-keto-pizza/

https://lowcarbyum.com/homemade-sugar-free-pizza-sauce/

https://www.healthfulpursuit.com/recipe/keto-pizza-dough/

https://www.ditchthecarbs.com/green-fathead-pizza/

Cookies are loved by one and all.

For people who are willing to follow the Keto diet plan, can enjoy them as well. They have been creatively modified to make them low carb, yet high in fats and protein.

Here some recipes of cookies which are ‘Keto friendly’ yet palatable and delicious.

1. NO BAKE CHOCOLATE HAYSTACK COOKIES 

INGREDIENTS

1 cup (100 g) unsweetened shredded coconut

¼ cup (52 g) coconut oil, melted

⅓ cup (27 g) cacao powder

3 tablespoons erythritol, xylitol or monk fruit sweetener

2 tablespoons melted cacao butter

1 tablespoon cacao nibs

INSTRUCTIONS

1      Line a baking sheet with parchment paper or a silicon baking sheet.

2      Combine all of the ingredients in a large bowl and stir to coat.

3      Scoop the mixture with a spoon and shape into a biscuit-like shape and transfer to the prepared baking sheet.

4      Repeat with remaining mixture. Once complete, transfer to the freezer for 15 minutes.

5      Remove from the freezer and serve. Alternatively, keep on the counter in an airtight container for up to 3 days, or in the fridge for up to 2 weeks.

Calories: 142

Calories from Fat: 130

Total Fat: 14.5

Saturated Fat: 11.6 g

Sodium: 3 mg

Carbs: 8.2 g

Dietary Fiber: 2 g

Net Carbs: 6.2 g

Protein: 1.1 g

2. KETO GINGER COCONUT COOKIES 

INGREDIENTS

2/3 cup (79 g) almond flour

1/4 cup (28 g) coconut flour

2 Tablespoons (10 g) coconut flakes

1 large egg, whisked

3 Tablespoons (45 ml) ghee, melted

Stevia, to taste (or erythritol)

1 teaspoon (5 ml) vanilla extract

1 Tablespoon (6 g) ginger powder

1 teaspoon cinnamon (optional)

Dash of nutmeg and cloves (optional)

Pinch of (1 g) baking soda

INSTRUCTIONS

1      Preheat oven to 350 F (175 C).

2      Combine all the ingredients in a mixing bowl to form a dough.

3      If you have time, place the dough in the fridge for 15-20 minutes to chill.

4      Then using a cookie cutter, form small cookies.

5      Place on a baking tray and bake for 15-20 minutes until they are just slightly browned on top.

6      Remove from oven and place on a cooling rack. They get harder after cooling. 

NUTRITION

• Serving Size: 2 cookies Calories: 237 Sugar: 1 g Fat: 21 g Carbohydrates: 7 g Fiber: 5 g Protein: 6 g

3. KETO OATMEAL CHOCOLATE CHIP COOKIES: 

INGREDIENTS

Dry Ingredients

• 1 cup (110 grams) finely ground blanched almond flour
• 1/4 cup (35 grams) sunflower seed kernels, roughly ground
• 1/2 cup (55 grams) shredded unsweetened coconut
• 1/3 cup (45 grams) fermented vegan protein unflavored/unsweetened
• 1 teaspoon ground cinnamon
• 3/4 teaspoon baking powder
• 1/4 teaspoon ground nutmeg
• 1/4 teaspoon finely ground grey sea salt

Wet Ingredients

• 1/2 cup (105 grams) coconut oil
• 1/3 cup (65 grams) granulated erythritol
• 1 large egg
• 1 teaspoon vanilla extract
• 1/2 cup (110 grams) stevia-sweetened chocolate chips

INSTRUCTIONS

1      Preheat oven to 325°F (163°C) and line two baking sheets with silicone baking mats or parchment paper.

2      Place the dry ingredients in a medium-sized bowl. Toss to combine.

3      Place the wet ingredients in the bowl of your stand mixer or in a large bowl. Mix on medium with your stand mixer or hand mixer until creamy, about 20 seconds. Add the dry mixture and continue to mix until incorporated, about 15 seconds.

4      During the last couple of seconds, add the chocolate chips and mix just until incorporated, about 10 seconds.

5      Pinch about a tablespoon and a half of the dough into your hands. Roll into balls and press onto the prepared baking sheets. Repeat with remaining dough until a total of 18 cookies have been made, placing them at least 1-inch (2.5 cm) apart from one another and the sides.

6      Transfer the baking sheets to the preheated oven and bake for 15 to 17 minutes, or until lightly golden and only slightly cracked on the sides.

7      Transfer the baked cookies to a cooling rack and allow to cool for 10 minutes before digging in.

8      Best served with a glass of full-fat coconut milk for dunking.

Calories: 148

Calories from Fat: 127

Total Fat: 14.1

Saturated Fat: 8.3 g

Cholesterol: 10> mg

Sodium: 34 mg

Carbs: 5.5 g

Dietary Fiber: 2.3 g

Net Carbs: 3.2 g

Protein: 2.9 g

4. KETO ALMOND FLOUR COOKIES WITH LEMON ZEST: 

INGREDIENTS

1 cup (120 g) almond meal

1 small egg, whisked

3 Tablespoons (45 ml) ghee, melted

Stevia, to taste

1 teaspoon (5 ml) vanilla extract

1 Tablespoon lemon zest

1/2 teaspoon (2 ml) lemon extract

Pinch of (1 g) baking soda

INSTRUCTIONS

1      Preheat oven to 350 F (175 C).

2      Mix all the ingredients together in a mixing bowl to form a dough.

3      Chill the dough for 20 minutes in the fridge.

4      Using a stencil or cookie cutter, or just your hands, form the dough into 8 small round cookies.

5      Place on a parchment paper lined baking tray.

6      Bake for 15-20 minutes until the cookies are slightly browned.

7      Remove from oven and place on a cooling rack. They’ll crisp up after cooling.

NUTRITION

• Serving Size: 2 cookies Calories: 242 Sugar: 1 g Fat: 23 g Carbohydrates: 5 g Fiber: 3 g Protein: 7 g

EDITOR’S NOTE:

If you’re interested KETOSIS we recommend ‘The Essential Keto Cookbook’ as a very useful resource to guide you through your keto journey and provide easy, nutritious ‘keto friendly’ meal plans and recipes.

References:

https://ketosummit.com/keto-recipes

https://www.healthfulpursuit.com/recipe-search/

A high fat, moderate protein yet low carb perfect snack!

Or you can say an easy to make, keto snack. Deviled eggs are almost everyones favourites! Modified in the KETO way, you can prepare them and enjoy them as and when you want to.

Ingredients

5 large hard boiled eggs

¼ cup mayonnaise

2 slices bacon

1 tablespoon rendered bacon fat

1 teaspoon dijon mustard

¼ teaspoon cayenne pepper

½ teaspoon rosemary

Instructions

1     Slice up your bacon into thin slices and add them to a pan on medium heat.

2     Take out your bacon, keeping as much of the drippings in the pan as possible. Rest your bacon on paper towels to cool off and get extra crispy.

3     Cut your hard-boiled eggs in half. Scoop out all of the yolks with a spoon and add them to a bowl.

4     Add your mayonnaise, dijon mustard, cayenne pepper, bacon fat, and HALF of 1/4 tsp. rosemary. The rest will be used to garnish.

5     Add some small pieces of bacon to the bottom of the eggs, where the yolk used to be.

6     Mix all of your ingredients together in your bowl. Add the mixture to a piping bag or ziploc with a corner cut off.

7     Pipe your mixture on the top of the eggs. Add bacon and the rest of the rosemary for garnish.

NUTRITION:

Per serving (1/3 of the total eggs), this comes out to: 315 Calories, 28.49g Fats, 0.85g Net Carbs, and 12.6g Protein.

EDITOR’S NOTE:

If you’re interested KETOSIS we recommend ‘The Essential Keto Cookbook’ as a very useful resource to guide you through your keto journey and provide easy, nutritious ‘keto friendly’ meal plans and recipes.

Reference: https://www.ruled.me/spiced-bacon-deviled-eggs/

All ‘diets’ that restrict carbs bring along a huge list of foods that we cannot consume.

But. The ‘Keto diet’ includes healthy fats and protein which paves way for a lot of delicacies. ‘Brownies are one of them’!

Powered with nuts, healthy fat containing ingredients, permissible flavours while being keto friendly too, they serve as a real treat while following the diet plan!

Find some easy recipes here, and make them at home.

LOW CARB CHOCOLATE BROWNIES/ KETO BROWNIES:

INGRDIENTS:

• 110 g butter softened
• 4 tbsp granulated stevia or sweetener of choice, to taste
• 45 g cocoa powder unsweetened
• 2 eggs – medium
• 1 tsp vanilla
• 50 g desiccated/shredded coconut unsweetened
• 50 g almond meal/flour
• 1/2 tsp baking powder
• 50 g berries of choice

INSTRUCTIONS:

1       Mix the butter and sweetener together until pale.

2      Add all the other ingredients except the berries. Mix well.

3      Fold in the berries and pour the brownie mixture into a lined 20cm/8 inch square baking dish.

4      Bake at 180C/350F for 15-20 minutes or until the centre is cooked.

5      Makes 12 pieces.

FLOURLESS CHOCOLATE MACADAMIA BROWNIES:

INGREDIENTS:

• 7 ounces of Sugar-Free Chocolate Chips
• 4.5 ounces of Unsalted Butter
• 3.5 ounces (½ cup) of Erythritol
• 1 teaspoon of Baking Powder
• 4 Eggs
• 3 ounces of Macadamia Nuts, toasted and roughly chopped

INSTRUCTIONS:

1      Preheat oven to 170C/340F.

2      Line an 8in square baking pan with parchment paper.

3      Add the chocolate and butter into a heatproof bowl.

4      Place the bowl over a small saucepan of simmering water and gently stir until all the chocolate has melted.

5      Remove from the heat and add the erythritol and baking powder.

6      Add the eggs one at a time and mix well.

7      Add the macadamia nuts and mix through.

8      Pour the mixture into the baking pan and smooth out.

9      Bake for 15-20 minutes until an inserted skewer comes out clean.

10    Leave to cool for 20 minutes before cutting into 16 pieces.

11    Enjoy warm or place in the fridge for an extra fudgy brownie.

ALMOND FUDGE KETO BROWNIES:

INGREDIENTS

• 1 cup almond butter
• 3/4 cup powdered erythritol I used 1/2 cup Swerve Confectioners
• 3 large eggs
• 10 tbsp unsweetened cocoa powder
• 1/2 tsp baking powder

INSTRUCTIONS

1          Use a food processor to blend together the almond butter and erythritol.

2          Then, add in the eggs, cocoa powder, baking powder, and a pinch of salt.

3          Transfer the batter into a greased 9×9-inch baking pan. Smooth with a spatula.

4          Bake for 11 minutes at 325°F. Cool completely to firm up before cutting.

EDITOR”S NOTE: We recommend you to use ‘The essential Keto Cookbook’ to access many more keto friendly, nutritious, yet easy recipes that will make your keto journey very enjoyable.

References:

https://www.myketokitchen.com/keto-recipes/sugar-free-flourless-chocolate-macadamia-brownies/

https://www.myketokitchen.com/keto-recipes/sugar-free-flourless-chocolate-macadamia-brownies/

https://ketosummit.com/keto-brownie-recipes