Ketogenic Diet 250 - Easy One Pot Ketogenic Meals From Your Slow Cooker - Pressure Cooker - Dutch Oven and More - Nodrm

Ketogenic Diet: 250+ Easy One Pot
Ketogenic Meals from Your Slow Cooker,

Pressure Cooker, Dutch Oven and More
By
Ashley Peters
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Table of Contents
Introduction
What is the Ketogenic Diet? (Keto Diet)
Why Choose the Ketogenic Diet?
Benefits Of A Keto Diet
Ketogenic One Pot Recipes
Ketogenic Dump Dinners Recipes
Ketogenic Dump Zesty Fiesta Chicken Dinner
Ketogenic Dump Peanut Chicken Dinner
Ketogenic Dump Sticky Chicken Dinner
Ketogenic Dump Jerk Chicken Dinner
Ketogenic Dump Lamb Shanks Dinner
Ketogenic Dump Lemon Chicken Dinner
Ketogenic Dump Chocolate Chicken Dinner
Ketogenic Dump Beef Stew Dinner
Ketogenic Dump Meatball Spaghetti Squash Dinner
Ketogenic Dump Turkey Chili Dinner
Ketogenic Dump Herb Carnitas Dinner
Ketogenic Dump Greek Chicken Dinner
Ketogenic Dump Coffee Brisket Dinner
Ketogenic Dump Corn Chowder Dinner
Ketogenic Dump Texas Beans & Beef Dinner
Ketogenic Dump Sauerkraut Pork Dinner
Ketogenic Dump Pineapple Chicken Dinner
Ketogenic Dump Curried Chicken & Veggies Dinner
Ketogenic Dump Jalapeno Beef Dinner
Ketogenic Dump Roasted Veggie & Tomato Soup Dinner
Ketogenic Dump Mushroom & Chicken Dinner
Ketogenic Dump Wild Rice & Chicken Soup Dinner
Ketogenic Dump Pasta with Italian Pork Chops Dinner
Ketogenic Dump Steak Roll Up Dinner
Ketogenic Dump Pork Dinner
Ketogenic Dump Roasted Beef with Mushrooms Dinner
Ketogenic Dump Veal Stew Dinner
Ketogenic Dump Italian Veal Roast Dinner
Ketogenic Dump Pepper Beef Steak Dinner
Ketogenic Dump Anaheim Chile Beef Dinner
Ketogenic Dump Sherry Braised Beef Ribs Dinner
Ketogenic Dump Mustard Short Ribs Dinner
Ketogenic Dump Coffee Roasted Beef Dinner
Ketogenic Dump BBQ Spare Ribs Dinner
Ketogenic Dump Rump Steak Italian Style Dinner
Ketogenic Dump Beer Chuck Roast Dinner
Ketogenic Dump Sauerkraut Spare Ribs Dinner
Ketogenic Dump Montparnasse Beef Steak Dinner
Ketogenic Dump Shredded Beef Steak Dinner
Ketogenic Dump Marengo Veal Stew Dinner
Ketogenic Dump Chicken & Potato Soup Dinner
Ketogenic Dump Chicken & Corn Chowder Dinner
Ketogenic Dump Sweet & Sour Chinese Chicken Dinner
Ketogenic Dump Garlic & Butter Chicken Dinner
Ketogenic Dump Gingerroot Chicken Drumsticks Dinner
Ketogenic Dump Sausage & Chicken Stew Dinner
Ketogenic Dump Lemony Thyme Chicken Dinner
Ketogenic Dump Italian Chicken Dinner
Ketogenic Dump Spicy Chicken Dinner
Ketogenic Dump Creamy Paprika Chicken Dinner
Ketogenic Dump French Chicken Dinner
Ketogenic Dump Spinachy Chicken Dinner
Ketogenic Slow Cooker Recipes
Keto Slow Cooker Thai Soup
Keto Slow Cooker Lamb Leg
Keto Slow Cooker Bacon Omelet
Keto Slow Cooker Cabbage Tomato Chicken & Sausage Soup
Keto Slow Cooker Mediterranean Stew
Keto Slow Cooker Fat Burning Soup
Keto Slow Cooker Pork Stew
Keto Chili with a Twist
Keto Slow Cooker Pork Hock
Keto Slow Cooker Beef & Eggplant Casserole
Keto Slow Cooker Tarragon Lamb with Beans
Keto Slow Cooker Poached Salmon
Keto Slow Cooker Chicken Fajita Soup
Keto Slow Cooker Lemon Chicken
Keto Slow Cooker Spicy Lamb
Keto Slow Cooker Lemongrass Pork
Keto Slow Cooker Chuck Steak
Keto Slow Cooker Turkey Drumsticks
Keto Slow Cooker Pork with Apple & Mustard Sauce
Keto Slow Cooker Chicken with Garlic Cloves
Keto Slow Cooker Beef Rags
Keto Slow Cooker Pulled Pork
Keto Slow Cooker Shredded Beef with & Herbs
Keto Slow Cooker Beef Slices
Keto Slow Cooker Oxtail Stew
Keto Slow Cooker Meatloaf
Keto Slow Cooker Breakfast Casserole
Keto Slow Cooker Chicken & Garlic Butter
Keto Slow Cooker Stuffed Peppers
Keto South of the Border Casserole
Keto Slow Cooker BBQ Ribs
Keto Slow Cooker Chocolate Cake
Keto Slow Cooker Lime & Salsa Pork Chops
Keto Slow Cooker Beef Chili
Keto Slow Cooker Chicken Fajitas
Keto Slow Cooker Meatballs
Keto Slow Cooker Buffalo Chicken
Keto Slow Cooker Pork Carnitas
Keto Slow Cooker Lime Chicken
Keto Slow Cooker Cheese & Mushroom
Keto Slow Cooker Pepperoni Beef
Keto Slow Cooker Mexican Chicken
Keto Slow Cooker Bone Broth
Keto Slow Cooker Pot Roast
Keto Slow Cooker Radish & Pork Belly
Keto Slow Cooker Chicken Drumsticks
Keto Slow Cooker Zucchini Noodles & Chicken
Keto Slow Cooker Veggie & Beef Stew
Keto Slow Cooker Chicken Gizzard
Keto Slow Cooker Mexican Soup
Keto Slow Cooker Asian Chicken
Keto Slow Cooker Chick Roast
Ketogenic Pressure Cooker
Breakfast Recipes
Ketogenic Pressure Cooker Breakfast Black Bean Burrito
Ketogenic Pressure Cooker Pulled Pork Breakfast Wraps
Ketogenic Pressure Cooker Eggplant Spread on Toast
Ketogenic Pressure Cooker French Egg Bake
Ketogenic Pressure Cooker Chinese Breakfast
Ketogenic Pressure Cooker Hard Boiled Eggs
Ketogenic Pressure Cooker Chicken Liver Breakfast
Ketogenic Pressure Cooker Chicken Breakfast Prosciutto Rolls
Ketogenic Pressure Cooker Egg Breakfast Muffins
Ketogenic Pressure Cooker Breakfast Turkey Meatloaf
Ketogenic Pressure Cooker Butter Steel Cut Oats
Ketogenic Pressure Cooker 3-Cheese Breakfast Polenta
Ketogenic Pressure Cooker Herb Breakfast Polenta
Ketogenic Pressure Cooker Breakfast Quinoa
Ketogenic Pressure Cooker Steel Cut Oats with Blueberries
Ketogenic Pressure Cooker Cinnamon & Apple Steel Cut Oats
Ketogenic Pressure Cooker Mixed Berries Steel Cut Oats
Ketogenic Pressure Cooker Egg Toast with Caviar
Ketogenic Pressure Cooker Grits
Ketogenic Pressure Cooker Red Pepper Grits
Ketogenic Pressure Cooker Cornmeal Mush
Ketogenic Pressure Cooker Pepper Breakfast Frittata
Chicken Recipes
Ketogenic Pressure Cooker Chicken Hungarian
Ketogenic Pressure Cooker Italian Chicken with Sausage
Ketogenic Pressure Cooker Chicken Stock
Ketogenic Pressure Cooker Potato Chicken Soup
Ketogenic Pressure Cooker Southern Corn Chicken Chowder
Ketogenic Pressure Cooker Sweet & Sour Chicken
Ketogenic Pressure Cooker Butter Garlic Chicken
Ketogenic Pressure Cooker Chicken Drumsticks
Ketogenic Pressure Cooker Veggie & Chicken Soup
Ketogenic Pressure Cooked Chicken Thighs
Ketogenic Pressure Cooker Chicken & Sausage Stew
Ketogenic Pressure Cooker Lightly Fried Chicken Legs
Ketogenic Pressure Cooker Thyme & Lemon Chicken
Ketogenic Pressure Cooker Canned Chicken
Ketogenic Pressure Cooker Tomato & Chicken Soup
Ketogenic Pressure Cooker Italian Pepper Chicken
Ketogenic Pressure Cooker Coq Au Vin
Ketogenic Pressure Cooker Hot & Spicy Chicken Wings
Ketogenic Pressure Cooker Spiced Chicken
Ketogenic Pressure Cooked Whole Chicken
Ketogenic Pressure Cooker Curried Coconut Chicken Soup
Ketogenic Pressure Cooker Smothered Chicken
Ketogenic Pressure Cooker Paprika Chicken
Ketogenic Pressure Cooker French Style Chicken
Ketogenic Pressure Cooker Orzo Chicken
Ketogenic Pressure Cooker Spinach Chicken
Beef Recipes
Ketogenic Pressure Cooker Stroganoff Beef
Ketogenic Pressure Cooker Soy Braised Beef Ribs
Ketogenic Pressure Cooker Veal Stew
Ketogenic Pressure Cooker Roasted Beef with Mushrooms
Ketogenic Pressure Cooker Italian Veal Roast
Ketogenic Pressure Cooker Beef Pepper Steak
Ketogenic Pressure Cooker Beef Anaheim
Ketogenic Pressure Cooker Braised Ribs
Ketogenic Pressure Cooker Tomato & Mustard Braised Ribs
Ketogenic Pressure Cooker Asian Beef Ribs
Ketogenic Pressure Cooker Coffee Roast Beef
Ketogenic Pressure Cooker Peachy Roast Beef
Ketogenic Pressure Cooker BBQ Sauced Spare Ribs
Ketogenic Pressure Cooker Italian Rump Steak
Ketogenic Pressure Cooker Mushroom & Beef Stew
Ketogenic Pressure Cooked Chuck Roast
Ketogenic Pressure Cooked Sauerkraut & Spare Ribs
Ketogenic Pressure Cooker Beef Montparnasse
Ketogenic Pressure Cooker Shredded Beef
Ketogenic Pressure Cooker Braised Beef Chuck with Mushrooms & Tomatoes
Ketogenic Pressure Cooker BBQ Roast with Apricot Preserves
Ketogenic Pressure Cooked Marengo Veal
Ketogenic Pressure Cooked Milwaukee’s Best Spare Ribs
Seafood Recipes
Ketogenic Pressure Cooker Clam Chowder
Ketogenic Pressure Cooker Jambalaya
Ketogenic Pressure Cooker Mediterranean Fish
Ketogenic Pressure Cooker Coconut Curried Fish
Ketogenic Pressure Cooker Steamed Mussels
Ketogenic Pressure Cooker Steamed Herbed Fish
Ketogenic Pressure Cooker Calamari
Ketogenic Pressure Cooker Salmon Steaks
Ketogenic Pressure Cooker Cheese Smothered Haddock
Ketogenic Pressure Cooker Almond Cod
Ketogenic Pressure Cooker Scallop & Fennel Bisque
Ketogenic Pressure Cooker Steamed Fish Fillets
Ketogenic Pressure Cooker Citrus Fish Fillets
Ketogenic Pressure Cooker Raspberry Salmon Steaks
Ketogenic Pressure Cooker Fish Chowder
Ketogenic Pressure Cooker Seafood Gumbo
Ketogenic Pressure Cooker Poached Salmon
Ketogenic Pressure Cooker Shrimps Piquant
Ketogenic Pressure Cooker Trout with Toasted Almonds
Ketogenic Pressure Cooker Steamed Butter Mussels
Ketogenic Pressure Cooker Indian Shrimp Curry
Ketogenic Pressure Cooker Thai Shrimp Curry
Ketogenic Pressure Cooker Steamed Dungeness Crab
Ketogenic Pressure Cooker Seafood Zarzuela
Ketogenic Pressure Cooker Saffron Fish Stew
Ketogenic Dutch Oven Recipes
Ketogenic Dutch Oven Garlic Buttered Pot Roast
Ketogenic Dutch Oven BBQ Beef Short Ribs
Ketogenic Dutch Oven Beef Stroganoff
Ketogenic Dutch Oven Carne Guisada
Ketogenic Dutch Oven Mushroom Steak
Ketogenic Dutch Oven Pork Spanish Cauliflower Rice
Ketogenic Dutch Oven Zesty Moroccan Chicken
Ketogenic Dutch Oven Cashew Chicken
Ketogenic Dutch Oven Greek Chicken Thighs
Ketogenic Dutch Oven Beef Tagine
Ketogenic Dutch Oven Butter Chicken
Ketogenic Dutch Oven Venison Pot Roast
Ketogenic Dutch Oven Corned Beef & Cabbage
Ketogenic Dutch Oven Moroccan Chicken Tajin
Ketogenic Dutch Oven Roast with Roasted Garlic Mashed Cauliflower
Ketogenic Dutch Oven Braised Bottom Round Roast
Ketogenic Dutch Oven Boneless Pork Picnic Roast
Ketogenic Dutch Oven Chuck Roast
Ketogenic Dutch Oven Pot Roast
Ketogenic Dutch Oven Cinnamon-Braised Beef Cheek
Ketogenic Dutch Oven Puerco Pibil
Ketogenic Pot Roast in Dutch Oven
Ketogenic Dutch Oven Perfect Eye of Round Roast
Ketogenic Dutch Oven Beef Pot Roast
Ketogenic Dutch Oven Seafood Chowder
Ketogenic Dutch Oven Green Chili Beef
Ketogenic Chicken in a Dutch Oven
Ketogenic Dutch Oven Nashville Hot Chicken
Ketogenic Dutch Oven Braised Chicken Thighs
Ketogenic Dutch Oven Cauliflower Dumplings with Creamy Chicken Soup
Ketogenic Dutch Oven Cauliflower Dumplings with Creamy Chicken Soup
Ketogenic Dutch Oven Zesty Lemon Pork Stew
Ketogenic Dutch Oven Hot Pepper Pork
Ketogenic Dutch Oven Pork Carnitas
Ketogenic Dutch Oven Pulled Pork
Ketogenic Dutch Oven meatballs
Ketogenic Dutch Oven Buffalo Chicken Wings
Ketogenic Dutch Oven Lemon Pepper Pulled Chicken
Ketogenic Dutch Oven BBQ Pulled Chicken
Ketogenic Dutch Oven Beef Baked with Yogurt & Black Pepper
Ketogenic Dutch Oven Cuban Pot Roast
Ketogenic Dutch Oven Fiesta Lime Chicken
Ketogenic Dutch Oven Chicken Cacciatore
Ketogenic Dutch Oven Creamy Chicken & Vegetables
Ketogenic Dutch Oven Picante Chicken
Ketogenic Dutch Oven Orange Roast Pork
Ketogenic Dutch Oven South of the Boarder Steak and Beans
Ketogenic Dutch Oven Zesty Pork
Conclusion
FREE Gift - Keto Holiday Recipes
Introduction
Congratulations and Thank You!
I want to start by thanking you for downloading the book, "One Pot
Ketogenic: 200+ Easy One Pot Ketogenic Meals from Your Slow Cooker,
Pressure Cooker, Dutch Oven and More." I am honored to be helping you
on this journey to create quick & easy One Pot Ketogenic Recipes!
We all have someone in our lives who is opposed to cooking,
someone who is turned off by the process due to the fact that there are so
many aspects to juggle during the process: the ingredients, the pots and the
pans, as well as the different cook times for each of the components
included in the meal. You might actually be that person, in a constant
battle at dinner time because you try and steer clear of the headache that
cooking can be. It can be even worse if you are on a diet and want to
guarantee that you stay on the right track with everything that you should
be eating. With Ketogenic One-Pot Meals, both of these issues can be
resolved easily and effectively.
The idea behind one pot meals is self-explanatory; all of the
ingredients that you need to prepare that meal go into the same pot.
Though there are some one pot meals that require you to add the
ingredients at different times, the majority of the recipes ask you to simply
place all that you need right into the vessel to continue cooking. One of the
major advantages of this system of cooking, besides the fact that it saves
you time and energy, is that it can accommodate really any type of diet.
Ketogenic, for instance - which is comprehensive in its setup and very
user-friendly - features a plethora of dishes that you can experiment with
and try, and you are sure to find a new favorite recipe that can be prepared
using the one pot method.
So if you are that person who tends to shy away from cooking, try the
one pot method for your Ketogenic meals, and take care to preserve your
time, energy, and your health.
Thanks Again For Purchasing This Book, I Hope You Enjoy It!!
What is the Ketogenic Diet? (Keto Diet)
Despite the many different kinds of diets that you have no doubt
heard about in your life, there is bound to be a few that are new to you.
One of these in particular might be the Ketogenic Diet, also known as the
Keto Diet, which is a high-fat, low-carbohydrate regimen. The theory
behind the high-fat, low-carbohydrate ratio is that the body will rely on fat
for energy instead of on carbohydrates, and therefore the body will
become more lean as a result of having less fat stored in the body. Ideally,
the Keto Diet will allow the body to go into ketosis, or a metabolic state
where ketones - which are fats - are burned for energy instead of glucose -
the carbohydrates. Those that follow the Keto Diet also consume just the
right amount of protein that the body needs on a daily basis. Contrary to
some of the other diets that are in existence, the Keto Diet does not focus
on counting calories. The focus is instead centered on the fat,
carbohydrate, and protein make-up of the food as well as on the weight of
the portions.
But what led to the creation of the Keto Diet? Back in 1924, a Mayo
Clinic doctor by the name of Russell Wilder developed the Ketogenic Diet
in hopes of finding a treatment for epilepsy. Many people who suffer from
epilepsy and other illnesses have reported a noticeable decrease in their
symptoms after going on this diet. This practice dates back to Ancient
Greece when doctors would change their patients' diets and even have
them fast to force their body into starvation mode. The Ketogenic Diet is a
much easier means of getting the body to go into the fasting mode without
actually depriving the body of food. To this day, however, no one knows
exactly why the Ketogenic Diet is so effective in helping those that suffer
from epilepsy, autism, and other known illnesses.
A typical meal for someone on the Ketogenic Diet would feature the
high-fat, low-carbohydrate ratio, and might include a healthy serving of a
protein such as chicken, some fruit or a protein-rich vegetable, and a high-
fat component, which might be butter. The high-fat component on this diet
usually comes from the ingredients which go into making the food; this
could include heavy cream, butter, or buttermilk, and also might feature
creamy dressings such as Ranch.
Why Choose the Ketogenic Diet?
Over the years, researchers have found that there are many benefits to
choosing the Ketogenic Diet. There was initial speculation that the diet
would cause a cholesterol build-up in the body, therefore leading to heart
disease due to the high-fat content of the foods that people on the diet
could consume. However, as more and more experts have looked into the
diet, they have found that there are inherent advantages for beginning this
type of diet. For one, the body is able to utilize fat instead of carbohydrates
for energy. The body will therefore not rely on carbohydrates since there
is such a low amount entering the body, and will thus be able to store
ketones - the fats - for later energy use.
Another benefit is the fact that the body will not be as hungry, and
people on the Keto Diet therefore are at a lower risk of falling off their
regiment by snacking. Because the Keto Diet encourages the consumption
of various protein-rich foods which work to curb hunger. The body goes
into the state of ketosis - which is common among those who fast
regularly - and therefore does not require a lot of food to keep it going.
What better than to be on a healthy diet and not have constant hunger
pangs?
Finally, the health benefits offered by the Keto Diet are remarkable.
People who follow the Keto Diet completely eliminate starchy
carbohydrates, such as breads and pastas, and substitute them with non-
starch vegetables such as broccoli, asparagus, carrots, and many others.
These kinds of vegetables are packed with vitamins and nutrients that
support a healthy body, and are also much lower in calories. The Keto
Diet, in addition to aiding those who suffer from illnesses such as
epilepsy, is also recommended for cancer patients. As research has shown,
cancer cells flourish in areas of the body where there is a lot of glucose,
which is what carbohydrates become. If the body consumes less
carbohydrates, there will therefore be less glucose, and subsequently the
cancer cells will not be able to grow and thrive.
Benefits Of A Keto Diet
•Cholesterol. A Keto diet has shown to improve triglyceride levels and
cholesterol levels most associated with arterial buildup.
•Weight Loss. As your body is burning fat as the main source of
energy, you will essentially be using your fat stores as an energy source
while in a fasting state.
•Blood Sugar. Many studies show the decrease of LDL cholesterol
over time and have shown to eliminate ailments such as type 2 diabetes.
•Energy. By giving your body a better and more reliable energy
source, you will feel more energized during the day. Fats are shown to be
the most effective molecule to burn as fuel.
•Hunger. Fat is naturally more satisfying and ends up leaving us in a
satiated (“full”) state for longer.
•Acne. Recent studies have shown a drop in acne lesions and skin
inflammation over 12 weeks.
Ketogenic One Pot Recipes
Here you will find fun and easy recipes, Have Fun!!
Ketogenic Dump Dinners Recipes
Ketogenic Dump Zesty Fiesta Chicken Dinner
(Servings: 4)
INGREDIENTS:
1 lb. skinless chicken breasts
1 large white onion, sliced
2 red bell peppers, seeded and julienned
2 green bell peppers, seeded and julienned
1 yellow bell pepper, seeded and julienned
2 jalapeno peppers, seeded and sliced
4 garlic cloves, minced
1 cup medium cheddar cheese, shredded
1 tsp. oregano
1 tsp. paprika
1 tsp. cumin
1 tsp. salt
1 tsp. black pepper
2 tbsp. olive oil
INSTRUCTIONS:
•Dump all the ingredients in a slow cooker except the cheddar cheese.
•Cook covered for 8 hours on low.
•Add the cheddar cheese during the final half hour of cooking.
Ketogenic Dump Peanut Chicken Dinner
(Servings: 4)
INGREDIENTS:
1 lb. bones, skinless chicken breasts, cubed
¼ cup organic peanut butter
3 tbsp. soy sauce
1 cup filtered water
1 tsp. salt
2 tsp. red chili pepper flakes
Olive oil
INSTRUCTIONS:
•Grease the slow cooker with olive oil.
•Dump all the ingredients in a slow cooker.
•Cook for 8 hours on low.
Ketogenic Dump Sticky Chicken Dinner
INGREDIENTS:
1 1/2 lbs. chicken tenders, fresh
3 tbsp. no sugar ketchup
3 tbsp. natural peanut butter
1 tbsp. soy sauce
INSTRUCTIONS:
•Marinate the chicken with the sauces and butter for 4 hours.
•Dump the chicken in a baking dish.
•Bake for 20-30 minutes at 350F.
Ketogenic Dump Jerk Chicken Dinner
(Servings: 4-6)
INGREDIENTS:
8 scallions, chopped coarse
1/4 cup vegetable oil
2 habanero chilies, stemmed and seeded
1 (1-inch) fresh ginger, peeled and sliced 1/4 inch thick
2 tbsp. molasses
3 garlic cloves, peeled
1 tbsp. thyme
2 tsp. allspice
1/4 tsp. cardamom
1 tsp. coarse salt
4 lbs. bone-in, skin-on chicken pieces (split breasts, thighs)
Lime wedges for serving
INSTRUCTIONS:
•Puree the scallions, oil, allspice, habaneros, ginger, thyme, garlic, molasses, salt and
cardamom in a blender and transfer half cup mixture into the slow cooker, reserving the
rest.
•Dump the chicken into the slow cooker and coat with the pureed mixture.
•Cook for 4-6 hours on low.
•Transfer the chicken to a wire rack and brush it with the reserved puree.
•Broil the chicken until crisp and charred for 10 minutes, flip and then repeat.
•Serve with the lime wedges.
Ketogenic Dump Lamb Shanks Dinner
INGREDIENTS:
4 (1 1/2-lb.) lamb shanks, fat trimmed
1 (19-oz.) can cannellini beans or other white beans, rinsed and drained
1 1/2 cups diced peeled carrot
1 cup chopped onion
3/4 cup chopped celery
2 garlic cloves, thinly sliced
2 tsp. dried tarragon
1/2 tsp. salt
1/4 tsp. freshly ground black pepper
1 (28-oz.) can diced tomatoes, undrained
INSTRUCTIONS:
•Dump the beans, carrot, onion, celery and garlic in an electric slow cooker, mixing
well and place the lamb shanks on top.
•Sprinkle the salt, pepper and tarragon and pour over the tomatoes.
•Cook covered on high for an hour and then reduce the heat to low.
•Cook for 9 hours.
•Transfer the lamb shanks into a plate, remove the lamb meat and discard the bones.
•Serve the lamb with the bean mixture.
Ketogenic Dump Lemon Chicken Dinner
(Servings: 6-8)
INGREDIENTS:
2 carrots, chopped
2 ribs celery, chopped
1 bulb fennel, cored and chopped
1 onion, chopped
16 large stuffed green olives
4 cloves garlic, crushed
2 bay leaves
½ tsp. dried oregano
¼ tsp. salt
¼ tsp. pepper
12 boneless skinless chicken thighs
¾ cup sodium-reduced chicken broth
¾ cup water
¼ cup all-purpose flour
2 tbsp. lemon juice
½ cup chopped fresh parsley
Grated zest of 1 Lemon
INSTRUCTIONS:
•Dump the carrots, fennel, onion, celery, garlic, olives, oregano, bay leaves, salt and
pepper in a slow cooker and place the chicken pieces on top.
•Pour in the broth and water and cook for 5 ½ -6 hours covered until when the chicken
is pierced, the juices run clear.
•Whisk together the flour with the lemon juice and 1 cup cooking liquid and then pour
into the slow cooker.
•Cook covered on high for 15 minutes.
•Serve garnished with lemon zest and parsley.
Ketogenic Dump Chocolate Chicken Dinner
(Servings: 6)
INGREDIENTS:
2 lbs. chicken pieces (breasts and legs work well) bone in, Skin removed
Salt and pepper
2 tbsp. ghee
1 medium onion, chopped and sautéed
4 cloves garlic, crushed and sautéed
6 - 7 whole tomatoes, peeled, seeded and chopped
5 dried New Mexico chili peppers, rehydrated and chopped
¼ cup almond butter
2.5 oz. dark chocolate (70% or above)
1 tsp. sea salt
1 tsp. cumin powder
½ tsp. cinnamon powder
½ tsp. guajillpo chili powder
Avocado, cilantro and jalapeno, all chopped for garnish
INSTRUCTIONS:
•Season the chicken with salt and pepper and brown the chicken in ghee.
•Dump the chicken with the rest of the ingredients except the garnish ingredients in the
slow cooker.
•Garnish with the avocado, cilantro and jalapeno.
Ketogenic Dump Beef Stew Dinner
INGREDIENTS:
2 lbs. Stew Beef
3 tbsp. Olive Oil
2 cups Organic Beef Stock
12 oz. Package Bacon, Cooked Crisp and Crumbled
14.5 oz. Can Organic Diced Tomatoes, Juice Drained
4 oz. Mixed Bell Peppers, Chopped
4 oz. Mushrooms, Quartered
2 Ribs Celery, Chopped
1 Large Carrot, Chopped
1 Small Onion, Chopped
4 Large Cloves Garlic, Minced
2 tbsp. Organic Tomato Paste
2 tbsp. Worcestershire Sauce
2 tsp. Sea Salt
1 ½ tsp. Black Pepper
1 tsp. Garlic Powder
1 tsp. Onion Powder
1 tsp. Dried Oregano
INSTRUCTIONS:
•Brown the beef in olive oil in a skillet and transfer into a slow cooker.
•Dump the rest of the ingredients in the slow cooker.
•Cook covered for 6-8 hours on low.
Ketogenic Dump Meatball Spaghetti Squash Dinner
INGREDIENTS:
One medium spaghetti squash, halved and seeds scooped out
One lb. of ground Italian sausage, shaped into meatballs
One (14-oz.) can of tomato sauce
2 tbsp. of hot pepper relish
4 to 6 cloves of garlic, whole
2 tbsp. of olive oil
2 tsp. Italian seasoning (Oregano, Basil, Thyme) to taste
INSTRUCTIONS:
•Dump the olive oil, tomato sauce, hot pepper relish, garlic and Italian seasoning in a
slow cooker and stir mix.
•Place the squash halves face down in the slow cooker, surrounded by the meatballs.
•Pull the squash into spaghetti using a fork and place on a platter, topping with the
meatballs.
Ketogenic Dump Turkey Chili Dinner
(Servings: 8-10)
INGREDIENTS:
2 lbs. of ground turkey
1 onion, diced and sautéed
3 cloves of garlic, minced and sautéed
1 red and 1 green bell pepper, both diced
1 cup of carrots, finely diced
1 cup of celery, diced
1 jalapeno, minced
1 (28-oz.) can of stewed tomatoes
1 (14-oz.) can of diced tomatoes
1 (15-oz.) can of tomato sauce
3 tbsp. of chili powder
1 tbsp. of oregano
1 tbsp. of basil
2 tsp. of cumin
1 tsp. of salt
1 tsp. pepper
1 tsp. onion powder
1/2 tsp. of cayenne
4 strips cooked bacon, crumbled
INSTRUCTIONS:
•Brown the ground turkey in a skillet and transfer to a crock pot.
•Dump the rest of the ingredients except bacon into the crock pot and stir mix.
•Garnish with crumbled bacon.
Ketogenic Dump Herb Carnitas Dinner
INGREDIENTS:
3.5 lb. pork roast
Sea salt and pepper
Olive oil
1 tbsp. dried thyme
4 bay leaves
1 cup chicken broth
INSTRUCTIONS:
•Season the pork roast with salt and pepper and brown the roast in olive oil in a skillet.
•Dump the roast in the crock pot along with the rest of the ingredients.
•Shred the roast.
Ketogenic Dump Greek Chicken Dinner
(Servings: 6)
INGREDIENTS:
2 lbs. boneless skinless chicken breast
3 cups finely chopped spinach
2 roasted red peppers, chopped
1/4 cup sliced black olives
1 cup chopped artichoke hearts
4 oz. reduced fat feta
1 tbsp. oregano, chopped
1 tsp. garlic powder
1.5 cups chicken broth
Salt and pepper
INSTRUCTIONS:
•Combine the roasted red peppers, spinach, artichoke hearts, oregano, feta and garlic in
a bowl.
•Season the chicken with salt and pepper and create pockets in the chicken using a knife.
•Stuff the chicken with the spinach mixture and dump the chicken breasts into the
pressure cooker and pour in the broth.
Ketogenic Dump Coffee Brisket Dinner
(Servings: 8)
INGREDIENTS:
2 tbsp. packed brown sugar
1 tbsp. ground coffee
1 tbsp. paprika
1 tsp. ground black pepper
1 tsp. salt
1 (3 – lb.) boneless beef brisket, chopped to fit into cooker
2 large onion, sliced
1/2 cup strong brewed coffee
1 tbsp. balsamic vinegar
INSTRUCTIONS:
•Combine the ground coffee, brown sugar, garlic powder, paprika, salt and pepper in a
bowl and season the brisket with the mixture.
•Dump the meat into the slow cooker and cover with the onion slices.
•Mix the vinegar and brewed coffee and pour over.
•Slice the meat across the grain and serve with the cooked onions.
Ketogenic Dump Corn Chowder Dinner
(Servings: 6)
INGREDIENTS:
3/4 cup dry yellow split peas
2 (14 1/2 – oz.) cans reduced-sodium chicken broth
1 cup water
1 (12 – oz.) package frozen corn kernels
1/2 cup chopped bottled roasted red sweet peppers
1 (4 – oz.) can diced green chiles
1 tsp. ground cumin
1/2 tsp. dried oregano, crushed
1/2 tsp. dried thyme, crushed
1/2 cup tub-style cream cheese spread with chive and onion
INSTRUCTIONS:
•Dump all the ingredients in a slow cooker except the cream cheese spread.
•Cook covered for 5-6 hours.
•Place two cups of the soup in a blender and puree and return back to the cooker.
•Whisk the cream cheese into the soup and cook covered for 5 minutes.
Ketogenic Dump Texas Beans & Beef Dinner
(Servings: 8)
INGREDIENTS:
1 (2 1/2 - 3 – lb.) boneless arm chuck roast, fat trimmed
2 tsp. chili powder
1 tsp. ground cumin
1 tsp. dried oregano, crushed
1/2 tsp. garlic powder
1 medium onion, cut into wedges
1 (15 – oz.) can pinto beans, drained and rinsed
1 (14 1/2 – oz.) can diced tomatoes, drained
1 (4 – oz.) can diced green chiles
1/3 cup chipotle barbecue sauce
INSTRUCTIONS:
•Season the roast with the chili powder, oregano, cumin and garlic powder and dump in
the slow cooker with the rest of the ingredients other than the barbeque sauce.
•Remove the roast, chop into eight pieces and return to the cooker.
•Mix in the BBQ sauce and cook for 5 minutes on high.
Ketogenic Dump Sauerkraut Pork Dinner
(Servings: 8)
INGREDIENTS:
1 1/2 lbs. tiny red new potatoes, quartered
1 (14 3/4 – oz.) can sauerkraut with caraway seeds, rinsed and drained
1 tbsp. packed brown sugar
2 lbs. boneless pork shoulder, chopped into 1 ½ inch pieces, discard excess fat
2 tbsp. stone ground mustard
1/2 tsp. ground black pepper
1 cup beer
1/4 cup chopped fresh parsley
INSTRUCTIONS:
•Season the pork with pepper and mustard and dump into a slow cooker.
•Dump the potatoes, brown sugar and sauerkraut and pour over the beer.
•Serve garnished with parsley.
Ketogenic Dump Pineapple Chicken Dinner
(Servings: 6)
INGREDIENTS:
1/3 cup unsweetened pineapple juice
1/4 cup reduced-sodium soy sauce
3 tbsp. potato starch, crushed
2 tbsp. dry sherry or cider vinegar
2 tbsp. tomato paste
1 tbsp. honey
1 tbsp. minced garlic
1 tsp. ground ginger
1/2 tsp. cayenne pepper
1 medium onion, cut in thin wedges
2 medium carrots, peeled and bias-sliced
12 small skinless, boneless chicken thighs
1 (10 – oz.) package frozen white rice, cooked
INSTRUCTIONS:
•Combine the soy sauce, pineapple juice, balsamic vinegar, potato starch, sherry, honey,
tomato paste, ginger, garlic and cayenne in a bowl.
•Place the onions in a slow cooker and dump the carrots and chicken on top.
•Pour the soy sauce mixture spreading it evenly on top.
•Serve the saucy chicken over the rice.
Ketogenic Dump Curried Chicken & Veggies Dinner
(Servings: 8)
INGREDIENTS:
2 cups packaged peeled fresh baby carrots
1 cup regular pearled barley
1 1/2 tsp. minced garlic
3 cups coarsely shredded cabbage
8 bone-in chicken thighs, skin removed (about 3 lbs. total)
2 tbsp. orange marmalade
5 tsp. curry powder
1/2 tsp. salt
3 1/2 cups reduced-sodium chicken broth
1/2 cup unsalted peanuts, coarsely chopped
1/4 cup raisins
1/4 cup sliced green onions
INSTRUCTIONS:
•Whisk the orange marmalade, salt, pepper and curry powder in a bowl.
•Dump the barley, carrots and garlic in a slow cooker and top with the chicken thighs
and cabbage.
•Pour the orange marmalade mixture spreading it evenly on top and finally pour the
broth.
•Garnish with raisins, peanuts and green onions.
Ketogenic Dump Jalapeno Beef Dinner
(Servings: 8)
INGREDIENTS:
1 ½ lbs. lean ground beef
1 cup chopped onion
1 clove garlic, minced
1 6 - oz. can vegetable juice
1/2 cup catsup
1/2 cup water
2 tbsp. no-calorie, heat-stable granular sugar substitute
2 tbsp. chopped, canned jalapeno peppers
1 tbsp. prepared mustard
2 tsp. chili powder
1 tsp. Worcestershire sauce
Shredded reduced-fat cheddar cheese
Sweet pepper strips
INSTRUCTIONS:
•Cook the onion, garlic and ground beef in a skillet until browned and transfer to a slow
cooker.
•Dump the rest of the ingredients except the cheese and pepper strips in the slow cooker
and stir mix.
•Garnish with cheese and pepper strips.
Ketogenic Dump Roasted Veggie & Tomato Soup Dinner
(Servings: 8)
INGREDIENTS:
1 tbsp. olive oil
1 medium onion, chopped
1 stalk celery, sliced
1 medium carrot, chopped
1 tsp. bottled minced garlic
3 14 - oz. cans reduced-sodium chicken broth
2 cups cut-up, peeled, and seeded butternut squash
1 (14 1/2 – oz.) can fire-roasted diced tomatoes
1 (15 – oz.) can white kidney beans, rinsed and drained
1 small zucchini, halved lengthwise and sliced
1 cup small broccoli florets
1 tbsp. snipped fresh oregano
1/4 tsp. salt
Freshly shredded Parmesan cheese
INSTRUCTIONS:
•Heat oil in a Dutch oven and sauté the onion, garlic, celery and carrots in it.
•Mix in the squash, broth and undrained tomatoes and bring to boil.
•Reduce the flame and simmer covered for 20 minutes.
•Dump the rest of the ingredients except the cheese and cook for 5 minutes.
•Garnish with cheese.
Ketogenic Dump Mushroom & Chicken Dinner
(Servings: 6)
INGREDIENTS:
5 cups sliced assorted fresh mushrooms
1 medium carrot, chopped
1/4 cup dried tomato pieces
3/4 cup reduced-sodium chicken broth
1/4 cup dry white wine
3 tbsp. quick-cooking tapioca
1 tsp. dried thyme, crushed
1/2 tsp. dried basil, crushed
1/2 tsp. salt
1/4-1/2 tsp. black pepper
12 small chicken thighs, skinned
3 cups low carb pasta
Snipped fresh basil
INSTRUCTIONS:
•Dump all the ingredients in a slow cooker.
•Serve with the pasta and garnish with basil.
Ketogenic Dump Wild Rice & Chicken Soup Dinner
(Servings: 6)
INGREDIENTS:
3 cups water
1 (14 – oz.) can reduced-sodium chicken broth
1 (10 3/4 – oz.) can reduced-fat and reduced-sodium condensed cream of chicken
soup
2/3 cup uncooked wild rice, rinsed and drained
1/2 tsp. dried thyme, crushed
3 cups chopped cooked chicken
2 cups shredded fresh spinach
INSTRUCTIONS:
•Dump all the ingredients in a slow cooker except the cooked chicken and spinach.
•Mix in the chicken and spinach.
Ketogenic Dump Pasta with Italian Pork Chops Dinner
(Servings: 6)
INGREDIENTS:
6 pork rib chops (with bone), cut 1/2 inch thick
2 tsp. dried Italian seasoning, crushed
4 cloves garlic, minced
1/2 tsp. salt
2 14 1/2 - oz. can no-salt-added diced tomatoes, undrained
2 medium zucchini, halved lengthwise and cut crosswise into 1-inch pieces
2 tbsp. cornstarch whisked in 2 tbsp. cold water
4 oz. dried orzo, cooked according to package directions
INSTRUCTIONS:
•Layer the onions in a slow cooker and place half the pork chops on top.
•Add half the garlic, salt, pepper and Italian seasoning and then repeat the layering.
•Finally top with the undrained tomatoes, balsamic vinegar and zucchini.
•Transfer the meat and veggies into a plate and add the cornstarch mix to the slow
cooker.
•Cook until thickened and then pour over the meat and veggies.
•Serve with the orzo.
Ketogenic Dump Steak Roll Up Dinner
(Servings: 6)
INGREDIENTS:
1 1/2 lbs. beef flank steak, fat trimmed, cut to fit in cooker
1 (16 – oz.) package frozen (yellow, green, and red) peppers and onion stir-fry
vegetables
1 (14 1/2 – oz.) can Mexican-style stewed tomatoes
1 small jalapeno pepper, seeded and finely chopped
2 tsp. chili powder
6 (6 - 7 – inches) whole wheat flour tortillas, warmed
Lime wedges
INSTRUCTIONS:
•Dump the meat, frozen veggies, undrained tomatoes, jalapeno pepper and chili powder
in a slow cooker.
•Remove and slice the meat against the grain.
•Divide the veggies and meat among the tortillas and roll up.
•Serve with the lime wedges.
Ketogenic Dump Pork Dinner
(Servings: 6)
INGREDIENTS:
1 lb. ground pork
1 large onion, chopped
1 tsp. dried oregano, crushed
1/4 tsp. salt
1/4-1/2 tsp. crushed red pepper
4 cups reduced-sodium chicken broth
12 oz. tiny red new potatoes, each cut into 8 pieces
1 (12 – oz.) can fat-free evaporated milk
2 tbsp. cornstarch
2 cups chopped fresh kale
Crushed red pepper
INSTRUCTIONS:
•Sauté the onions and garlic in a skillet and brown the meat.
•Sprinkle the salt, crushed red pepper and oregano over the meat-onion mixture and
cook for a minute.
•Dump the meat mixture along with the broth and potatoes in a slow cooker.
•Whisk the cornstarch with the milk and pour into the slow cooker and stir.
•Cook covered for 30 minutes on high.
Ketogenic Dump Roasted Beef with Mushrooms Dinner
(Servings: 6-8)
INGREDIENTS:
2 lb. Beef Roast
8oz White Mushrooms, sliced
1 Carrot, diced
1 Onion, diced
1 Celery stalk, diced
1 bunch of Parsley, chopped
1 clove Garlic, pressed
2 Tbsp. of Butter
Oil
¾ cup water
Salt and Pepper
INSTRUCTIONS:
•Season the beef with salt and pepper.
•Heat oil and butter in a pressure cooker and throw in the roast.
•Brown the outside of the roast and then dump in the carrots, onion, garlic, parsley,
mushrooms, salt, pepper, celery and the water.
•Close the pressure cooker.
•Bring to high pressure on high flame and then reduce the flame once it reaches
pressure.
•Cook for 17 minutes.
•Release the pressure naturally and uncover.
Ketogenic Dump Veal Stew Dinner
INGREDIENTS:
2 sprigs fresh rosemary, one finely chopped and one for garnish
1 tbsp. olive oil
1 tbsp. butter
8 oz. shallots
2 carrots, chopped
2 celery stalks, chopped
3 lbs. veal, sliced into 1" cubes and coated with all purpose flour
1 cup white wine
White veal stock
2 tsp. salt - withhold if using salted stock
INSTRUCTIONS:
•Heat oil and butter in the pressure cooker and add the chopped rosemary, shallots,
celery and carrots and sauté until the shallots soften.
•Place the veggies aside in the pressure cooker and brown the meat.
•Pour in the wine and deglaze the brown bits.
•Pour in the stock to almost cover the meat and then close the pressure cooker.
•Bring to high pressure on high flame and then reduce the flame once it reaches
pressure.
•Cook at high pressure for 15-20 minutes.
•Release the pressure naturally.
•Simmer for another 5 minutes uncovered until it thickens slightly.
Ketogenic Dump Italian Veal Roast Dinner
INGREDIENTS:
2 tbsp. olive oil
1 lb. veal roast
1 onion, roughly sliced
1 carrot, roughly sliced
1 celery stalk, roughly sliced
2 garlic cloves, whole
5 bay leaves
1 rosemary sprig
4 cloves
1 tbsp. salt
1 tsp. freshly ground pepper
1 cup white wine
1 cup water
For the tuna sauce:
3 Anchovies
1- 5½ oz. can of Tuna in Olive Oil, strained
1 cup mayonnaise
2 tbsp. capers, rinsed if salted or drained if in oil
INSTRUCTIONS:
•Brown the meat in oil in the pressure cooker and place aside.
•Sauté the onions, celery and carrots and then throw in the garlic, bay leaves, cloves and
rosemary.
•Return the veal roast to the cooker and cover with wine and water seasoning with salt
and pepper.
•Close the pressure cooker and bring to pressure on high heat.
•Reduce the heat to maintain pressure and cook for 15-25 minutes.
•Release the pressure naturally, uncover and remove the roast.
•Reserve the stock for later use.
•For the tuna sauce, puree all the sauce ingredients.
•Slice the roast and serve with the tuna sauce.
Ketogenic Dump Pepper Beef Steak Dinner
INGREDIENTS:
2 lbs. round beef steak, cut into serving size pieces
1 tbsp. olive oil
1 can (14.5 oz.) beef broth
1 tbsp. dehydrated onion flakes
1/2 tsp. salt and pepper
1 tsp. onion powder
3/4 cup sliced onion
2 medium green bell peppers, cut into chunks
INSTRUCTIONS:
•Season the steak with pepper and salt and brown it lightly in olive oil.
•Dump the rest of the ingredients in the pressure and close it.
•Bring to full pressure on high heat and then reduce the heat to maintain pressure.
•Cook for 15 minutes and then remove from the flame.
Ketogenic Dump Anaheim Chile Beef Dinner
INGREDIENTS:
3 lb. beef chuck roast cubes, fat trimmed off
4 tsp. olive oil
1 very large onion, chopped into 1/2 inch pieces
1 tbsp. crushed garlic
2 tbsp. ground Ancho chile peppers
2 tsp. sweet paprika
2 tsp. Mexican oregano
1 tbsp. ground cumin
1/2 cup beef stock
2 cans (10 oz. can) diced tomatoes with green chiles
1 can (4 oz.) diced Anaheim green chiles with juice
salt and fresh ground black pepper to taste
2 tbsp. fresh squeezed lime juice
INSTRUCTIONS:
•Brown the meat in some oil in a pressure cooker and place aside.
•Add the rest of the olive oil and sauté the onions then add the paprika, Ancho chile,
garlic, oregano and cumin and cook for a minute after which transfer the spices to the
cooker.
•Deglaze the skillet using the beef stock and throw in the tomatoes.
•Bring to high pressure on high heat and then reduce the heat to maintain pressure.
•Throw in the Anaheim chiles and stir mix.
•Simmer uncovered on low flame until thickened for around 20 minutes.
•Season with salt and pepper and mix in the lime juice.
Ketogenic Dump Sherry Braised Beef Ribs Dinner
(Servings: 4)
INGREDIENTS:
2 tbsp. olive oil, divided
3 lbs. beef short ribs
10 oz. bag pearl onions, ends trimmed and peeled
4 garlic cloves, peeled and sliced
½ cup dry sherry
1 large carrot, top removed, peeled, and cut into large chunks
1 celery stalk, cut into large chunks
1 bay leaf
1 sprig thyme
1 sprig flat leaf parsley
2 cups beef broth
Salt and pepper, to taste
INSTRUCTIONS:
•Season the beef ribs with pepper and salt.
•Heat some olive oil in the pressure cooker over medium flame and brown the ribs in it
until golden on both sides. Place aside in a bowl.
•Add another tbsp. of oil and sauté the pearl onions and garlic until lightly browned.
•Pour in sherry and deglaze the bottom.
•Dump the ribs back to the cooker with the celery, carrot, bay leaf, parsley, thyme and
beef stock.
•Reduce the heat to medium and cook for 45-50 minutes.
Ketogenic Dump Mustard Short Ribs Dinner
(Servings: 8)
INGREDIENTS:
2 tbsp. seasoned salt
2 tbsp. cassava flour
4lbs. beef short ribs
2 tbsp. coconut oil
3 cloves garlic, minced or pressed
1 stalk celery, chopped
1 cups diced tomatoes in juice
1 cups beef broth
1 cup dry red wine
1 tbsp. yellow mustard
1 tbsp. Worcestershire sauce
2 tbsp. honey
1 tsp. cumin
2 bay leaves
1 tsp. seasoned salt
INSTRUCTIONS:
•Combine the cassava flour with 2 tbsp. seasoned salt in a bowl and coat the ribs with
it.
•Heat oil in the pressure cooker and brown the ribs in batches and place aside in a
plate.
•Sauté the onions and garlic for 5-6 minutes and scrape the brown bits stuck to the
bottom.
•Pour in the broth, wine and dump in the tomatoes, mustard, tomato paste, cumin, honey,
1 tsp. seasoned salt, bay leaves and browned ribs and bring to simmer.
•Cover the pressure cooker and bring to pressure.
•Cook for 1 hour under pressure.
•Place the ribs in a bowl.
•Simmer the sauce on medium flame to thicken it and then dump the ribs back to sauce.
Ketogenic Dump Coffee Roasted Beef Dinner
INGREDIENTS:
1 (3-lb.) beef sirloin tip roast
2 tbsp. vegetable oil
2 1/2 cups brewed coffee
2 1/2 cups water, divided
2 beef bouillon cubes
1 tsp. salt
2 tsp. dried basil
1/2 tsp. coarsely ground pepper
1/2 cup all-purpose flour
INSTRUCTIONS:
•Heat oil in the pressure cooker and brown the beef roast along with the onions and
garlic.
•Combine the 2 cups water, salt, coffee, bouillon, and basil in a bowl and pour it over
the roast.
•Cover the pressure cooker.
•Cook over high heat until the pressure is reached and then reduce the heat.
•Release the pressure using the cold water method and uncover.
Ketogenic Dump BBQ Spare Ribs Dinner
(Servings: 10)
INGREDIENTS:
10 lbs. spare ribs, cut into serving pieces
Salt and pepper
Paprika
3 tsp. vegetable oil
4 onions, sliced
2 cups ketchup
1 cup vinegar
1 tsp. chili powder
1 tsp. celery seed
INSTRUCTIONS:
•Season the ribs with salt, pepper and paprika.
•Heat oil in the pressure cooker and brown the ribs in it.
•Dump in the onions.
•Combine the rest of the ingredients together in a bowl and pour over the ribs.
•Cook for 15 minutes at 15 lbs. pressure.
Ketogenic Dump Rump Steak Italian Style Dinner
(Servings: 15)
INGREDIENTS:
9 lbs. rump steak
3 tsp. cooking oil
3 onions, chopped
2 cups diced celery
3 carrots, chopped
3 bay leaves
1 tsp. salt
2 cups sliced mushrooms
3 (6 oz.) cans tomato paste
2 (10 1/2 oz.) cans beef broth
1 1⁄2 cups dry red wine
INSTRUCTIONS:
•Heat oil in the pressure cooker and brown the rump steak in it.
•Dump in the veggies and the seasonings.
•Combine the tomato paste with the broth and the wine and pour it over the meat and
veggies.
•Cook for 35 minutes at 15 lbs. pressure.
Ketogenic Dump Beer Chuck Roast Dinner
(Servings: 4-6)
INGREDIENTS:
1 1⁄2-2 lbs. chuck roast
3 tbsp. olive oil
2 tbsp. mustard
1 tsp. paprika
1⁄2 tsp. coarse salt
1⁄2 tsp. black pepper
12 oz. beer
2 tbsp. flour
1 cup beef broth
1 large onion
6 carrots
INSTRUCTIONS:
•Heat oil in the pressure cooker, and brown the chuck roast and place aside.
•Add a small amount of beer and deglaze the bottom of the pressure cooker.
•Add the tomato paste and flour and cook for a minute.
•Dump the meat in the cooker along with the rest of the ingredients.
•Cover the pressure cooker and cook for an hour on high pressure.
Ketogenic Dump Sauerkraut Spare Ribs Dinner
(Servings: 4)
INGREDIENTS:
2 lbs. spare ribs, cut into serving size pieces
Salt and pepper
1 quart sauerkraut
1 tbsp. brown sugar
1 ½ cup water
INSTRUCTIONS:
•Heat oil in the pressure cooker, and brown the ribs in it.
•Season with pepper and salt and sprinkle the brown sugar and pour the sauerkraut over
the ribs.
•Sprinkle the brown sugar and pour the sauerkraut over the ribs.
•Cover the pressure cooker and place the regulator on the vent pipe.
•Cook for 15 minutes as the pressure regulator rocks slowly.
•Release the pressure using the quick release method and uncover.
Ketogenic Dump Montparnasse Beef Steak Dinner
(Servings: 6)
INGREDIENTS:
2 lbs. beef round steaks, cut into serving pieces
2 tbsp. shortening
2 slices bacon, cooked, crumbled
6 small white onions, peeled
6 new red potatoes, scrubbed
1 can (8 oz. size) mushrooms, with liquid
1 tbsp. parsley, minced
2 tsp. salt
1/2 tsp. black pepper
1 bay leaf
INSTRUCTIONS:
•Melt the shortening in the pressure cooker, and brown the steak in it.
•Dump in the rest of the ingredients.
•Cover the pressure cooker and bring to full pressure over high heat.
•Reduce the heat and cook for 15 minutes.
•Remove the steak and place in a platter.
•Thicken the gravy and then pour over the steak.
Ketogenic Dump Shredded Beef Steak Dinner
(Servings: 10)
INGREDIENTS:
6 lbs. boneless chuck, cut in 1" cubes
1 tbsp. garlic, minced
1/2 cup red chili sauce
1/2 cup water
1 cup barbecue sauce
2 tbsp. olive oil
1 onion, chopped
INSTRUCTIONS:
•Heat olive oil in a pressure cooker, and sauté garlic in it.
•Brown the meat in the oil and then dump in the rest of the ingredients.
•Cover the pressure cooker and cook for an hour.
•Place the meat in a bowl and shred it.
Ketogenic Dump Marengo Veal Stew Dinner
(Servings: 8)
INGREDIENTS:
1/4 cup flour
1 tsp. salt
1/2 tsp. thyme
2 1/2 lbs. veal stew meat, cubed
5 tbsp. oil
3/4 cup onion, chopped
1 clove garlic, chopped
1 cup water
1 cube chicken bouillon
1 cup tomatoes, canned
1 1/2 tsp. parsley
1 bay leaf
INSTRUCTIONS:
•Combine the flour, salt, thyme and pepper and coat the veal in the mixture.
•Heat oil in the cooker and brown the meat in it. Remove and place aside in a bowl.
•Sauté the garlic and onions in the oil and then dump in the rest of the ingredients along
with the browned veal stew meat.
•Close the pressure cooker and after the control jiggles cook for 15 minutes.
•Release the pressure under cold water.
•Mix the remaining flour with ½ cup water and add to the liquid in the pressure cooker.
•Place over medium flame until thickened, stirring continuously.
Ketogenic Dump Chicken & Potato Soup Dinner
(Servings: 6)
INGREDIENTS:
1 1⁄2 lbs. chicken thighs (4 thighs)
1 tbsp. olive oil
1 lb. potato, cut into large dice
3⁄4 lb. yucca root cut into large dice
1 ear of corn, cut into 1 inch rounds
4 cups chicken stock
1 cup water
1⁄4 cup heavy cream
1 tbsp. capers
1 tsp. cayenne pepper
Salt & freshly ground black pepper
Cilantro, for garnish
INSTRUCTIONS:
•Heat oil in a pressure cooker, and brown the chicken pieces seasoned with salt and
pepper.
•Dump in the potatoes, yucca, corn, salt, pepper, cayenne and the chicken stock.
•Sauté the onions and garlic in a skillet until soft and pour a cup of water to loosen the
bits stuck to the skillet. Transfer to the pressure cooker.
•Cover the cooker and over medium flame for 30 minutes.
•Add the cilantro, capers and cream and stir mix.
Ketogenic Dump Chicken & Corn Chowder Dinner
(Servings: 6-8)
INGREDIENTS:
1⁄4 lb. bacon, cut into 1-inch pieces
1⁄4 cup olive oil
1 large onion, diced
3 garlic cloves, slivered
2 chicken breasts (with or without bone)
16 oz. crushed tomatoes
1⁄4 cup salsa
1 bell pepper, coarsely chopped (green, red, yellow or orange)
2 cups chicken broth
1 tsp. salt
1⁄2 tsp. crushed red pepper flakes
1⁄8 tsp. hot pepper sauce (such as Tabasco)
16 oz. whole kernel corn
4 -6 oz. carrots
1⁄2 cup chopped cilantro
1 tbsp. sherry wine
3 tbsp. all-purpose flour
3 tbsp. butter, softened
INSTRUCTIONS:
•Sauté the bacon until crisp in a pressure cooker.
•Sauté the onions, garlic and chicken in oil.
•Dump in the tomatoes, peppers, salsa, carrots, salt, chicken broth, hot pepper sauce and
red pepper flakes.
•Close the pressure cooker and heat on high until full pressure is reached.
•Reduce the flame and cook for 6 minutes.
•Release the pressure and remove the chicken.
•Chop the chicken into bite size pieces and put back into the soup.
•Add the cilantro, corn and sherry to the soup and bring to simmer for 2 minutes.
•Stir mix the butter and flour into a paste and add a tbsp. at a time to the soup, until it
gets creamy.
•Cook for a minute more.
Ketogenic Dump Sweet & Sour Chinese Chicken Dinner
(Servings: 4-6)
INGREDIENTS:
3 lbs. roasting chicken, cut up
1⁄2 cup sliced celery
1 bell pepper, cut into chunks
1 (20 oz.) can pineapple chunks, drained and juice reserved
1 cup reserved pineapple juice
1⁄4 cup brown sugar
1⁄2 cup vinegar
2 tbsp. soy sauce
1 tbsp. ketchup
1⁄2 tsp. Worcestershire sauce
1⁄4 tsp. ground ginger
2 tbsp. cornstarch
2 tbsp. cold water
INSTRUCTIONS:
•Brown the chicken pieces in batches in oil heated in a pressure cooker.
•Dump all the chicken in the pressure cooker with the green pepper and celery.
•Mix the brown sugar, pineapple juice, vinegar, soy sauce, Worcestershire sauce, ginger
and ketchup and add it to the chicken.
•Cook at 15 lbs. pressure for 8 minutes, with the regulator rocking.
•Release the pressure using the cold water method.
•Place the chicken and the veggies onto a platter.
•Combine the cornstarch with the water and pour it into the liquid in the pressure
cooker.
•Cook until it thickens and then transfer over the chicken.
Ketogenic Dump Garlic & Butter Chicken Dinner
(Servings: 4)
INGREDIENTS:
6 -8 pieces meaty chicken
2 tbsp. butter
1 sliced onion
Minced garlic
1 cup water
1⁄2 cup soy sauce
1⁄2 tsp. salt
1⁄8 tsp. pepper
1⁄2 tsp. nutmeg
INSTRUCTIONS:
•Melt the butter in a pressure cooker and brown the chicken pieces along with the
minced garlic and onion.
•Dump all the remaining ingredients in the pressure cooker and heat on high, till the
pressure cooker starts to rock.
•Reduce the heat to medium and cook for 15 minutes.
Ketogenic Dump Gingerroot Chicken Drumsticks Dinner
(Servings: 3)
INGREDIENTS:
1⁄4 cup soy sauce
1 tbsp. olive oil
1 tbsp. gingerroot, finely chopped
2 carrots, chopped
2 scallions, trimmed and sliced
8 chicken drumsticks
INSTRUCTIONS:
•Heat oil in a pressure cooker and brown the chicken drumsticks in it until golden
brown.
•Throw in the gingerroot and soy sauce.
•Cover the pressure cooker and cook for 30 minutes.
•Prior to the last 5 minutes of cooking dump the scallions and the carrots.
Ketogenic Dump Sausage & Chicken Stew Dinner
(Servings: 4-6)
INGREDIENTS:
2 -3 lbs. whole chicken breasts, with bone cut into smaller pieces
2 tbsp. butter
1 tbsp. olive oil
2 celery ribs, chopped
4 carrots, sliced
6 medium potatoes cut into quarters
1 cup white pearl onion
3 cups baby portabella mushrooms, thickly sliced
14 oz. of hillshire lite smoked sausage, sliced thickly
2 tsp. Cajun seasoning
1 pinch thyme
Salt and pepper
INSTRUCTIONS:
•Heat olive oil and butter in a pressure cooker and sauté the garlic and onions in it.
•Throw in the chicken and mix it up and brown the chicken, turning it often.
•Dump in the rest of the ingredients and ensure that the pressure cooker is no more than
two-thirds full, with the broth just covering the ingredients.
•Bring to pressure and cook for 45 minutes.
•Remove the pressure cooker from the heat.
•Release the pressure using the natural release method.
Ketogenic Dump Lemony Thyme Chicken Dinner
(Servings: 6)
INGREDIENTS:
1 (3 lb.) whole chickens, skin removed and cut into pieces
Ground black pepper, to taste
1 tsp. dried thyme leaves, crushed
1 cup chicken broth or 1 cup chicken stock
1⁄2 cup white wine
1 lemon, juice of
Lemon slices
INSTRUCTIONS:
•Season the chicken with pepper and thyme.
•Heat oil in a pressure cooker over medium heat and brown the chicken in it.
•Combine the broth, lemon juice, wine and garlic in a bowl and pour it over the chicken.
•Close the pressure cooker and cook for 8 minutes over medium flame.
•Remove from the heat and release the pressure using the quick release method.
•Uncover the pressure cooker, and transfer the chicken into a serving dish.
•Garnish with lemon slices.
Ketogenic Dump Italian Chicken Dinner
(Servings: 4)
INGREDIENTS:
1 tbsp. olive oil
1 frying chicken, skin removed and cut into serving pieces
1 medium onion, peeled and chopped
1 medium green bell pepper, stemmed and cored and cut into 1/4-inch strips
2 garlic cloves, peeled and minced
2 tbsp. red wine vinegar
16 oz. canned diced tomatoes, drained
3⁄4 tsp. dried basil
Crushed red pepper flakes, to taste
Salt & freshly ground black pepper, to taste
INSTRUCTIONS:
•Heat oil in a pressure cooker over high flame and brown the chicken pieces and keep
aside.
•Sauté the onions, bell pepper and garlic in it until softened.
•Pour in the red wine vinegar and loosen the brown bits that are stuck.
•Dump in the tomatoes, chicken, red pepper flakes, basil, salt and pepper and close the
cooker.
•Bring to high pressure over high heat and then adjust to stabilize the pressure.
•Remove from the heat and release the pressure naturally.
Ketogenic Dump Spicy Chicken Dinner
INGREDIENTS:
For the Chicken:
1 tbsp. olive oil
1 onion, chopped
3 tsp. tomato paste
1 cup water
8 bone-in, skin-on chicken pieces (4 drumsticks & 4 thighs)
Spices:
1 tsp. ginger
1 tsp. cardamom
½ tsp. black pepper
2 tsp. cumin
2 tsp. coriander
¼ tsp. turmeric
2 bay leaves
3 tsp. salt
INSTRUCTIONS:
•Heat oil in an electric pressure cooker and sauté the onions in it until soft.
•Add the spices and garlic and stir around for 30 seconds.
•Add the salt, water and tomato paste and then and the chicken pieces coating it with the
liquid.
•Close the pressure cooker and cook for 15 minutes at high pressure.
•Release the pressure of the cooker and open it.
•Place the chicken pieces in the serving plate.
Ketogenic Dump Creamy Paprika Chicken Dinner
(Servings: 4)
INGREDIENTS:
4 lbs. chicken thighs
1 can chicken broth
1/4 cup white wine
1 tbsp. garlic powder
3 tbsp. paprika
1 tsp. salt
1/2- 3/4 tsp. xanthan gum
8 oz. sour cream
INSTRUCTIONS:
•Dump all the ingredients except the xanthan, sour cream and cauliflower in a pressure
cooker and close the cooker.
•Bring to full pressure and pressure cook for 20 minutes.
•Release the pressure and uncover.
•Remove the chicken and discard the skin and bones.
•Mix in the xanthan gum and slowly stir in the cream.
•Transfer the chicken back into the sauce.
Ketogenic Dump French Chicken Dinner
(Servings: 2)
INGREDIENTS:
2 chicken breasts, frozen
1/4 cup Dijon mustard
2 tbsp. sugar-free maple flavored syrup
1/4 tsp. Herbs de Province
1 sprig rosemary, fresh
INSTRUCTIONS:
•Pour a cup of water into a pressure cooker and place the trivet inside it.
•Mix the vinegar, mustard syrup, Herbs de Province in a bowl and coat the chicken with
the mixture.
•Place the chicken breasts on the trivet.
•Bring the cooker to full pressure and cook for 12 minutes.
•Remove the chicken and place on the serving platter.
•Garnish with fresh rosemary.
Ketogenic Dump Spinachy Chicken Dinner
(Servings: 4)
INGREDIENTS:
2 tbsp. extra virgin olive oil
1 large red onions – chopped
1 tbsp. garlic – minced
1 tbsp. ginger – minced
1 tsp. turmeric powder
2 tsp. Kashmiri red chili powder
2 tsp. coriander powder
1 large tomato – chopped
1 lb. chicken – cleaned and cut into pieces
2 cups baby spinach (fresh or frozen) – chopped
1 tsp. garam masala
Salt to taste
INSTRUCTIONS:
•Heat oil in a pressure cooker and sauté the ginger garlic paste in it for 30 seconds.
•Add the onions, red chili powder, turmeric and coriander powder and sauté for a
minute or two.
•Dump the tomatoes and cook for 20-30 minutes.
•Throw in the chicken and spinach and cover.
•Cook for two whistles and then remove from the flame.
•Sprinkle some salt and garam masala for taste.
Ketogenic Slow Cooker Recipes
Keto Slow Cooker Thai Soup
Makes: 6 servings
INGREDIENTS:
2 tablespoons red curry paste
2 12 ounce cans of coconut milk
2 tablespoons fish sauce
2 tablespoons brown sugar
2 tablespoons peanut butter
1½ lbs. chicken breasts, cut into 1½ inch pieces
1 red bell pepper, seeded and sliced into ¼ inch slices
1 onion, thinly sliced
1 heaping tablespoon fresh ginger, minced
1 cup frozen peas, thawed
1 tablespoon lime juice
cilantro for garnish
cooked white rice
INSTRUCTIONS:
•Mix together curry paste, coconut milk, chicken stock, fish sauce, brown sugar and
peanut butter in a slow-cooker bowl.
•Add chicken breast, red bell pepper, onion and ginger to the slow cooker.
•Cook covered on high for 4 hours.
•Stir in the peas and cook for another ½ hour.
•Mix lime juice.
•Serve with cilantro and white rice.
Keto Slow Cooker Lamb Leg
Makes: 6 servings
Each serving - 414 Calories, 35.2g Fats, 0.3g Net Carbs, and 26.7g Protein.
INGREDIENTS:
2 lb. Leg of Lamb
1/4 Cup Olive Oil
2 Tbsp. Whole Grain Mustard
1 Tbsp. Maple Syrup
4 Sprigs Thyme
6-7 Leaves of Mint
3/4 tsp. Dried Rosemary
3/4 tsp. Garlic
Salt and Pepper (to taste)
INSTRUCTIONS:
•Make 3 slits across top of lamb about 1 ½ inches deep..
•Put the lamb in to slow cooker.
•Rub well with olive oil, mustard, maple syrup, salt and pepper.
•Stuff each slit with garlic and rosemary.
•Cook on low for 7 hours.
•Add thyme and mint and cook for another 1 hour.
•When done, take out lamb and leave for 5-10 minutes.
Keto Slow Cooker Bacon Omelet
Makes 1 serving
Each Serving - 463 Calories, 39g Fats, 1g Net Carbs, and 24g Protein.
INGREDIENTS:
2 slices Bacon, already cooked
1 tsp. Bacon Fat
2 large Eggs
1 oz. Cheddar Cheese
2 stalks Chives
Salt and Pepper to Taste
INSTRUCTIONS:
•Grate the cheese.
•Cook the bacon.
•Chop the chives.
•Heat the bacon fat in pan over medium-low heat.
•Add the beaten eggs.
•Season with chives, salt and pepper.
•When the edges being to set, add bacon to the center.
•Cook for 20-30 seconds.
•Turn off the heat.
•Sprinkle cheese over the bacon.
•Fold two edges of the omelet onto the cheese.
•Hold for a moment to hold them in place.
•Repeat with the other edges.
•Flip over and cook for a little longer.
Keto Slow Cooker Cabbage Tomato Chicken & Sausage Soup
Makes: 6-8 servings
INGREDIENTS:
6 cups chopped cabbage (1 lb.)
1 onion, chopped small
1 cup celery, diced small
2 cans (14.5 oz.) petite dice tomatoes
6 cups beef stock
2 tsp. dried thyme
1 tsp. ground fennel
fresh ground black pepper to taste
4 (or 6) links Sabatinos Chicken Sausage with Mozzarella, Artichokes and Garlic
2 tsp. olive oil
Freshly-grated Parmesan cheese for serving (optional)
INSTRUCTIONS:
•Chop cabbage, onion, and celery & put in the slow cooker
•Pour in the 2 cans of tomatoes, beef stock, dried thyme, ground fennel, and black
•pepper to the slow cooker.
•Cook for 8-9 hours on low or 3-4 hours on high.
•Slice the sausage into ¼ inch pieces.
•Heat the olive oil over medium-high heat.
•Add sausage & cook until well browned.
•Stir in the sausage to the soup.
•Cook for 30-45 minutes on high.
•Serve with freshly-grated Parmesan cheese if desired.
Keto Slow Cooker Mediterranean Stew
Makes: 6 servings
INGREDIENTS:
1-2 tablespoons olive oil
8 oz. sliced mushrooms
1 onion, diced in 1/2 inch pieces
2 lbs. trimmed and diced chuck steak (in bite-sized pieces)
1 cup beef stock
1 can (14.5 oz.) diced tomatoes with juice
1/2 cup tomato sauce
1/4 cup balsamic vinegar
1 can black olives, cut in half
1/2 cup garlic cloves sliced thin
2 tablespoons finely chopped fresh rosemary
2 tablespoons finely chopped fresh parsley
1 tablespoon capers
Freshly ground black pepper & salt
INSTRUCTIONS:
•Heat small quantity of olive oil in frying pan.
•Sauté mushrooms until begins to brown.
•Add to slow cooker.
•Sauté diced onions in frying pan until starting to brown.
•Add to slow cooker.
•Brown diced beef for about 10-15 minutes.
•When done add beef to the slow cooker.
•Pour 1 cup beef stock to frying pan.
•Simmer until slightly reduced.
•Add to the slow cooker.
•Put in diced tomatoes & juice, tomato sauce, balsamic vinegar, olives, garlic,
rosemary, •parsley, capers, and a little black pepper to the slow cooker.
•Stir gently to mix.
•Close lid & cook 6-8 hours on low.
•Season to taste & serve.
Keto Slow Cooker Fat Burning Soup
Makes: 20 servings
INGREDIENTS:
6 medium green onions
2 green peppers
1 can (14.5 oz.) petite diced tomatoes
1 cup crushed tomatoes
1 medium bunch celery (10 stalks)
4 cloves crushed garlic
1 small head cabbage
Salt & pepper
3 cubes beef bullion
2 teaspoons dried parsley
1 tablespoon dried onion flakes
1 teaspoon onion powder
½ teaspoon garlic powder
1/3 cup grated parmesan cheese (optional)
INSTRUCTIONS:
•Chop ingredients into pieces.
•Place in slow cooker except for cheese.
•Pour in water to cover vegetables.
•Close and cook on low for 5 hours.
•Season to taste & additional if desired.
•Stir in cheese.
Makes: 4 servings
Each serving - 386 Calories, 28.9g Fats, 6.4g Net Carbs, 19.9g Protein.
INGREDIENTS:
1 lb. Cooked Pork Shoulder
2 tsp. Chili Powder
2 tsp. Cumin
1 tsp. Minced Garlic
1/2 tsp. Salt
1/2 tsp. Pepper
1 tsp. Paprika
1 tsp. Oregano
1/4 tsp. Cinnamon
2 Bay Leaves
6 oz. Button Mushrooms
1/2 sliced Jalapeno
1/2 medium Onion
1/2 Green Bell Pepper, sliced
1/2 Red Bell Pepper, sliced
Juice 1/2 Lime (to finish)
2 cups Gelatinous Bone Broth
2 cup Chicken Broth
1/2 cup Strong Coffee
1/4 cup Tomato Paste
INSTRUCTIONS:
•Wash and chop vegetables
•Heat 2 tbsp. Olive Oil over high heat.
•Add vegetables and sauté until slightly cooked.
•Slice pork into bite size chunks.
•Pour bone broth, chicken broth, and coffee in to slow cooker.
•Add pork and mushrooms and mix.
•Stir in spices & vegetables with the oil to the slow cooker.
•Mix, cover, & leave on low for 4-10 hours.
•When done open & stir.
.
Keto Chili with a Twist
Makes: 4 servings
Per serving: 398 Calories, 17.8g Fats, 5.3g Net Carbs, an 51.8g Protein.
INGREDIENTS:
2 lbs. Stew Meat
1 Medium Onion
1 Medium Green Pepper
1 Cup Beef Broth
1/3 Cup Tomato Paste
2 Tbsp. Soy Sauce
2 Tbsp. Olive Oil
2 Tbsp. + 1 tsp. Chili Powder
1 1/2 tsp. Cumin
2 tsp. Red Boat Fish Sauce
2 tsp. Minced Garlic
2 tsp. Paprika, 1 tsp. Oregano
1 tsp. Cayenne Pepper, 1 tsp. Worcestershire
1 tsp. Black Pepper, 1 tsp. Salt
INSTRUCTIONS:
•Cut half of the meat into small cubes.
•Make the other half into ground beef.
•Chop pepper and onion into small pieces.
•Mix together all spices together to make sauce.
•Heat olive oil in a pan.
•Add beef and brown cubed and ground & transfer to a slow cooker.
•Use remaining fat in the pan to sauté onions until translucent and also the veggies.
•Place in the slow cooker and mix together.
•Simmer on high for 2 1/2 hours.
•Open & simmer for 20-30 minutes.
Keto Slow Cooker Pork Hock
Makes: 2 servings
Per serving: 520 Calories, 29g Fat, 8g Net Carbs, and 22g Protein.
INGREDIENTS:
1 lb. Pork Hock
1/4 Cup Rice Vinegar
1/3 Cup Soy Sauce
1/3 Cup Shaoxing Cooking Wine
1/4 Cup Splenda
1/3 Medium Onion
1 Tbsp. Butter (Coconut Oil can also be used)
Handful of Shitake Mushrooms
1 tsp. Chinese Five-Spice
1 tsp. Oregano
2 Cloves Garlic, Crushed
INSTRUCTIONS:
•Fry the onions up.
•Boil shitake mushrooms.
•Begin to sear the pork hock in butter until skin starts to turn crispy.
•Put all the ingredients in to the slow cooker.
•Mix well. (rice vinegar, soy sauce, five-spice, oregano, cooking wine, Splenda, onion,
mushrooms, garlic, and onion).
•Cook for 2 hours on high heat.
•Stir and cook for another 2 hours on low heat.
•Remove the pork hock from the slow cooker and de-bone.
•Cut as desired and put it back to the slow cooker.
•Serve with steamed vegetables & sauce.
Keto Slow Cooker Beef & Eggplant Casserole
Makes servings: 12
Per serving: 209 calories, 12.8g fat, 733mg sodium, 8.1g carbs, 2.4g fiber, 5.7g net
carbs, 15.9g protein
INGREDIENTS:
2 cups eggplant, cubed
A dash of salt
1 tablespoon olive oil
2 lbs. ground beef
2 teaspoons salt
1/2 tsp. pepper
2 tsp. mustard
28 oz. canned tomatoes, drained
16 oz. canned tomato sauce
2 cups mozzarella cheese, grated
2 Tablespoons parsley
1 tsp. oregano
INSTRUCTIONS:
•Sprinkle eggplant with salt & leave in a colander for about 30 minutes.
•Place in bowl and stir in olive oil.
•Mix ground beef, salt, pepper, Worcestershire sauce and mustard together.
•Place in slow cooker and press on bottom and sides.
•Add eggplant.
•Put in tomatoes and sauce over eggplant.
•Sprinkle with remaining ingredients.
•Cook for 3-4 hours on slow and 2-3 hours on high.
Keto Slow Cooker Tarragon Lamb with Beans
Makes: 12 serving
Per Serving: Calories 353, Fat 10.3 g, Sat fat 3.7 g, Monofat 4.1 g, Polyfat 1 g,
Protein 50.3 g, Carbohydrate 12.9 g, Fiber 2.9 g, Cholesterol 145 mg
Iron 4.9 mg, Sodium 554 mg, Calcium 80 mg
INGREDIENTS:
4 (1 1/2-lb.) lamb shanks
1 (19-ounce) can cannellini beans or white beans, rinsed & drained
1 1/2 cups diced peeled carrot
1 cup chopped onion
3/4 cup chopped celery
2 garlic cloves, thinly sliced
2 teaspoons dried tarragon
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper
1 (28-ounce) can diced tomatoes, un-drained
INSRUCTIONS:
•Trim lamb shanks free of fat.
•Place beans, carrot, onion, celery and garlic in slow .
•Stir well.
•Arrange lamb over & sprinkle with tarragon, salt, and pepper.
•Put tomatoes over lamb.
•Cover and cook for 1 hour on high.
•Reduce heat to low & cook until lamb is very tender (9 hours).
•Take out lamb from slow cooker.
•Strain bean mixture through a colander or sieve into a bowl.
•Leave liquid for 5 minutes and remove fat from surface.
•Pour back into bean mixture.
•Remove bones of lamb & discard.
•Serve with bean mixture.
Keto Slow Cooker Poached Salmon
Makes: 4 to 6 servings
Per serving: Calories520, Fat 30.5 g (46.9%), Saturated 6.9 g (34.6%), Carbs 1.9 g
(0.6%)
Fiber 0.2 g (0.8%), Sugars 0.6 g, Protein 46.5 g (93%), Cholesterol 124.7 mg (41.6%)
Sodium 723 mg (30.1%
INGREDIENTS:
2 cups water
1 cup dry white wine
1 lemon, thinly sliced
1 shallot, thinly sliced
1 bay leaf
5-6 sprigs fresh herbs, such as tarragon, dill, and/or Italian parsley
1 teaspoon black peppercorns
1 teaspoon kosher salt
2 lbs. skin-on salmon (or 4-6 fillets), preferably farm-raised
Kosher salt and freshly ground black pepper
Lemon wedges, coarse sea salt, and olive oil for serving
INSTRUCTIONS:
•Mix together water, wine, lemon, shallots, bay leaf, herbs, peppercorns &salt in slow
cooker.
•Cook for 30 minutes on high.
•Season salmon with salt and pepper.
•Pace in the slow cooker with skin side down.
•Cover & cook on low until salmon flakes gently with a fork.
•Check after 45 minutes whether done.
•Sprinkle with good-quality olive oil & coarse salt.
•Serve with wedges of lemon.
Keto Slow Cooker Chicken Fajita Soup
Makes: 14 servings
Per Serving: Calories: 73, Carbs: 4 net grams, Fat: 1.5 g, Protein: 12 g
INGREDIENTS:
1 ½ lb. Chicken Breast
32 oz. Chicken Stock
14.5 oz. Can Diced Tomatoes
1 Medium Yellow Bell Pepper – Diced
1 Medium Orange Bell Pepper – Diced
1 Medium Onion Diced
6 oz. Mushrooms Sliced thin
4 Large Cloves Garlic minced
4 Tbs. Taco Seasoning
2 Tbs. Fresh Cilantro chopped
1 Tbs. Garlic Salt
INSTRUCTIONS:
•Heat slow cooker on low setting.
•Put all the ingredients in to slow cooker.
•Cover & cook for 6 hours on low.
•Shred the chicken breasts with forks.
•Cover & cook for another 1 hour.
Keto Slow Cooker Lemon Chicken
Makes: 6 to 8 servings
INGREDIENTS:
2 carrots, chopped
2 ribs celery, chopped
1 bulb fennel, cored and chopped
1 onion, chopped
16 large stuffed green olives
4 cloves garlic, crushed
2 bay leaves
½ tsp. dried oregano
¼ tsp. salt
¼ tsp. pepper
12 boneless skinless chicken thighs
¾ cup sodium-reduced chicken broth
¼ cup all-purpose flour
2 tbsp. lemon juice
½ cup chopped fresh parsley
Grated zest of 1 Lemon
INSTRUCTIONS:
•Mix carrots, celery, fennel, onion, olives, garlic, bay leaves, oregano, salt & pepper
together.
•Place in slow cooker.
•Add chicken over the vegetables.
•Pour in broth and ¾ cup water.
•Cover and cook for 5 ½ to 6 hours on low until juices run clear when chicken is
pierced.
•Discard bay leaves.
•Mix until smooth flour with 1 cup of the cooking liquid.
•Stir in lemon juice and then into slow cooker.
•Cover and cook on high until thick, about 15 minutes.
•Mix parsley with lemon zest.
•Sprinkle over chicken.
Keto Slow Cooker Spicy Lamb
Makes: 4 servings
Per serving: Carbs 7.5 grams, Fiber 1.4 grams, Net Carbs 6.1 grams, Protein
46.5 grams
Fat 38.4 grams, Saturated 18.3 grams, Energy 574 kcal, Potassium 976 mg
INGREDIENTS:
1 lamb leg, whole (4 lbs.)
¼ cup balsamic vinegar (2 fl oz.)
¼ cup strawberry vinegar or any sugar free fruit vinegar (2 fl oz.)
4 cloves black aged garlic (or fresh white garlic)
1-2 sprigs fresh rosemary
4 heads small lettuce (14.2 oz.)
½ tsp. salt or to taste
2-3 cups water
INSTRUCTIONS:
•Preheat the oven to 300 F.
•Peel & slice the garlic into smaller pieces.
•Place the lamb leg in a baking dish.
•Season with salt & add water.
•Add balsamic vinegar, fruit vinegar, sliced garlic and rosemary.
•Cover with a lid.
•Cook in the oven for about 2 hours.
•The timing is 30 minutes for every 1 lb. of lamb leg.
•Open lid after 2 hours & increase the temperature to 400 F.
•Cook for another 30-45 minutes.
•Remove from the oven and leave to cool.
•Shred meat with a fork while warm.
•Pour sauce over the shredded meat.
•Separate & wash the lettuce leaves.
•Tap off the excess water with paper towel.
•Top with the shredded meat mixture.
Keto Slow Cooker Lemongrass Pork
Makes: 6 – 8 servings
INGREDIENTS:
2-3 lbs. Pork Loin or Butt Roast
2 inch ginger
2-3 cloves garlic
2 tsp. kosher salt
3 TBS olive oil
3 TBS minced lemongrass
1 TBS apple cider vinegar
1 tsp. ground pepper
1 onion
½ can coconut milk
INSTRUCTIONS:
•Trim off any excess fat from the roast,
•Leave just a little.
•Slice a crisscross pattern into top fatty layer of the pork.
•Peel & mince the garlic.
•Peel & slice ginger into ¼ inch thick slices.
•Slice onion into ¼ inch rounds
•Put the onion rounds at the bottom of the slow cooker.
•Mix into a loose paste the olive oil, salt, minced garlic, minced lemongrass, apple
cider vinegar, ground pepper.
•Apply the paste over the pork & place in slow cooker.
•Marinate covered, over night.
•Add ½ can of coconut milk to slow cooker the next day.
•When done, pork should fall apart.
•Shred with fork and serve!
Keto Slow Cooker Chuck Steak
Makes: 8 servings
INGREDIENTS:
2kg (4.4lbs) Chuck Steak
3 Carrots
4 Celery Stalks
1 Cup of Red Wine
2 Cloves of Garlic
2 Cups of Beef Stock
Salt and Pepper to taste
Herbs of your choice
INSTRUCTIONS:
•Heat large frying pan.
•Place beef in and let it caramelize – 5 minutes per side.
•Make 2 cups of beef stock.
•After beef is seared place in slow cooker.
•Pour red wine into the pan, and stir to deglaze.
•When the wine starts to simmer, add the some stock and stir for a few moments.
•Pour the remaining stock & deglaze mix from the pan, into slow cooker.
•Season with salt, pepper, garlic, herbs & a knob or two of butter.
•Close with lid & place on low heat.
•Wash & cut up carrots & celery into chunky pieces.
•Add to the meat and cook in all for about 6 hours.
•Check hourly.
•If necessary, top up the stock.
Keto Slow Cooker Turkey Drumsticks
Makes: 4 servings
INGREDIENTS:
3 turkey drumsticks
Sprinkles salt and cracked black pepper, to taste
1 large Vidalia onion, chopped
3 large carrots, peeled and sliced into thin coins
2 large cloves garlic, minced
½ teaspoon dried sage, crumbled
2 tablespoons fresh parsley, chopped
1 tablespoon fresh thyme, chopped (or use 1 teaspoon dried)
1 lemon, halved
INSTRUCTIONS:
•Oil the bottom of the slow cooker with olive oil.
•Rub the drumsticks with olive oil.
•Season well with salt and pepper.
•Arrange the onions and carrots in the bottom of the cooker.
•Place the drumsticks over.
•Mix garlic, sage, parsley & thyme together.
•Sprinkle over the drumsticks.
•Squeeze the lemon halves gently to release juices into the vegetables.
•Let them nestle at the bottom of the pot.
•Cook for 8-10 hours on low, or high for 4-5 hours until meat is cooked through.
Keto Slow Cooker Pork with Apple & Mustard Sauce
Makes: 4 servings
INGREDIENTS:
2 lbs. pork shoulder joint
salt
1 cooking apple
4 ozs. chicken/vegetable stock
½ tsp. Dijon mustard
½ tsp. English mustard
1 tsp. cumin/cinnamon
INSTRUCTIONS:
Apple sauce
•Core and peel the apple & chop it up.
•Put it in a bowl & sprinkle with a teaspoon of stevia, & a pinch of cumin r cinnamon.
•Add a few teaspoons of water and cover with cling film.
•Microwave for 2 minutes.
•Stir & repeat until the sauce is formed.
•Mix in mustard with the apple sauce.
•Stir the apple/mustard sauce with the stock.
•Trim the fat off the pork & place on a clean surface.
•Make a few slits in the pork to let all the juices in.
•Sprinkle salt and rub it in.
•Place pork in slow cooker
•Pour the apple / mustard sauce over.
•Cook on high for two hours.
•Turn heat to low and cook for another 4-8 hours.
•Remove the pork and slice as desired.
•Pour sauce over.
Keto Slow Cooker Chicken with Garlic Cloves
INGREDIENTS:
1 whole chicken, rinsed and patted dry
(giblets and excess fat pockets removed)
Sprigs of fresh marjoram, sage, rosemary, and thyme; or
1 small bunch of fresh thyme
½ a lemon
About 40 cloves of garlic
Salt, pepper, paprika, or seasonings preferred
INSTRUCTIONS:
•Separate the garlic cloves & leave them unpeeled.
•Put the garlic cloves in the bottom of the slow cooker.
•Arrange the chicken on top, breast side up.
•Stuff the chicken cavity with the lemon.
•Season well with salt, pepper, and paprika and/or other seasonings
•Strip the leaves off of the herbs.
•Tear them and put on and around the chicken.
•When done separate the chicken into individual pieces.
•Broil on a baking sheet for a couple of minutes until skin is crisp.
•Serve with the garlic cloves.
Keto Slow Cooker Beef Rags
Makes: 6 servings
Per serving: 386 Calories; 14g Fat (37.4% calories from fat); 52g Protein; 3g
Carbohydrate; trace Dietary Fiber; 80mg Cholesterol; 3g Effective Carbs
INGREDIENTS:
3 lbs. chuck arm pot roast
2 teaspoons granulated garlic
1 teaspoon onion powder
1/2 tablespoon kosher salt
1/2 tablespoon fresh ground black pepper
2 tablespoons Worcestershire Sauce
1 cup cabernet sauvignon—or dry red wine (screw-top is fine)
1/2 tablespoon Country Dijon Mustard
3 tablespoons unfiltered extra virgin olive oil
INSTRUCTIONS:
•Season the meat with granulated garlic, onion powder, kosher or coarse sea salt and
freshly ground black pepper.
•Pour ½ of the olive oil in a heavy Dutch oven over medium high heat.
•Put in the meat & brown on all sides.
•Add remaining olive oil half way while browning.
•When meat is done sprinkle the top with Dijon mustard and Worcestershire Sauce.
•Pour in dry red wine.
•Place in slow cooker, cover & cook for 4-5 hours on medium.
•Check after 3 hours.
•If not fork tender replace lid and cook longer until fork tender.
•Remove from cooker.
•Shred meat into rags with forks.
•When shredding is done, stir it into the pan juices to mix well.
Keto Slow Cooker Pulled Pork
Makes: 12 servings
Per serving: Calories: 265, Fat: 16 g, Net Carbs: 1 g, Protein: 20 g,
INGREDIENTS:
3 Lbs. Boneless Pork Shoulder
2 tsp. Onion Powder
2 tsp. Garlic Powder
2 tsp. Salt
1 tsp. Black Pepper
1 tsp. Paprika
1 tsp. Ground Allspice
1 tsp. Celery Salt
1 tsp. Mustard Powder
1/2 cup Water
INSTRUCTIONS:
•Cut it off the bone to fit into slow cooker.
•Mix together onion powder, salt, pepper, garlic powder, paprika, allspice, celery salt,
& mustard powder.
•Rub the mixture well into the meat on both sides.
•Pour water into the pork.
•Cook for 6 hours on high or 10 hours on low.
•When done, mash up the pork into pieces.
•Serve with sauce.
Keto Slow Cooker Shredded Beef with & Herbs
INGREDIENTS:
3 lbs. chuck roast
1 tablespoons sea salt
2 tsp. black pepper
1 yellow onion, sliced
3 cloves garlic, finely chopped
1 tsp. turmeric
3 sprigs fresh rosemary
2 sprigs fresh thyme
1/2 cup bone broth
INSTRUCTIONS:
•Rinse chuck roast in cold water.
•Pat dry with paper towels & leave aside.
•Mix salt, black pepper, turmeric, cayenne and chopped garlic.
•Add sliced onions and bone broth to slow cooker.
•Set to high.
•Coat the chuck roast evenly with spice mixture and place in slow cooker.
•Tie herbs in a bundle and place in cooker.
•Cook for 8 hours turning over after 4 hours
•Take out bundle of herbs.
•Shred beef with a fork.
Keto Slow Cooker Beef Slices
Makes: 4 servings
INGREDIENTS:
2 lb. chuck roast
juice of 1 orange
juice of 2 limes
1/4 cup extra virgin olive oil
¼ cup fresh minced cilantro
1 tsp. red pepper flakes
1 tsp. coconut sugar (optional)
½ tsp. coriander
2 tsp. oregano
¼ tsp. cumin
2 tsp. sea salt
1 large shallot, chopped
INSTRUCTIONS:
•Rinse beef under cold water.
•Dry & set aside for 30 minutes.
•Pulse all remaining ingredients in a food processor to combine.
•Put beef in slow cooker and coat well with Asada marinade.
•Stir in ¼ cup of filtered water.
•Cook for 5 hours on high, turning meat over every hour
•When done, remove meat & leave to rest for about 20 minutes.
•Slice meat across the grain.
•Spoon juices over & serve.
Keto Slow Cooker Oxtail Stew
Makes: 4 servings
Per Serving: Carbs 5.8 grams , Fiber 1.8 grams, Net Carbs 4 grams, Protein 54.4 grams
Fat 49.4 grams , of which Saturated 20.4 grams , Energy 693 kcal, Potassium 1182 mg
INGREDIENTS:
4 ½ lbs. oxtail or beef suitable for slow-cooking
1 tablespoon ghee, butter or lard
2 cups beef stock, vegetable stock or water
1 red onion
1 garlic head
1 carrot
2 celery stalks
Juice and peel from 1 average orange
1 cinnamon stick
1/4 tsp. nutmeg
5-8 cloves
1 star anise
2 bay leaves (fresh or dried)
Freshly ground black pepper to taste
1/2 tsp. salt or more to taste
4 heads small lettuce or 2 of medium lettuce (14 oz.)
INSTRUCTIONS:
•Season with salt and pepper.
•Put the ox tail into a preheated large non-stick pan greased with ghee.
•Brown briefly on all sides
•Place in a baking dish
•Peel & halve a large red onion.
•Juice the orange, peel the carrot & cut garlic in half.
•Add all the spices to slow cooker.
•Bring to boil & cook for about 5 minutes.
•Take down from heat and set aside.
•Add all the ingredients to the oxtail.
•Place in slow cooker & cook until meat is soft for 3-4 hours.
•When done, remove and leave to cool.
•Discard the spices.
•Orange and vegetables could be eaten.
•Separate meat from bones with fork.
•Arrange on plates & pour sauce over it
•Serve on fresh lettuce leaves.
Keto Slow Cooker Meatloaf
Makes: 4 servings
INGREDIENTS:
Olive oil in a spritzer bottle, or non-stick cooking spray
2 lbs. extra lean ground sirloin
2 large eggs
1 cup (about 1 medium size) zucchini, grated and excess liquid squeezed out
1/2 cup freshly grated Parmesan cheese
1/2 cup fresh parsley, finely chopped, plus extra for garnish
4 cloves freshly minced garlic
3 Tablespoons balsamic vinegar
1 Tablespoon dried oregano
2 Tablespoons minced dry onion or onion powder
1/2 teaspoon sea or Kosher salt
1/2 teaspoon ground black pepper
TOPPING
1/4 cup ketchup or tomato sauce
1/4 cup shredded or 2-3 slices mozzarella cheese
2 Tablespoons fresh parsley chopped
INSTRUCTIONS:
•Line a large slow cooker with strips of aluminum foil.
•Spray with olive oil or non-stick cooking spray.
•Mix all ingredients except for cooking spray & topping ingredients.
•Pour mixture into the slow cooker.
•Shape into shaped of loaf a top of the aluminum foil strips.
•Put lid on top of slow cooker.
•Cook for 3 hours on high.
•Turn off the cooker 15 minutes before the end of cooking time.
•Take off lid
•Drizzle ketchup over the top of meatloaf.
•Top with cheese & replace the lid of slow cooker.
•Leave for 5-10 minutes until cheese melts.
•Transfer to serving platter & garnish with fresh parsley.
Keto Slow Cooker Breakfast Casserole
Per serving: Carbs 5.39 g, Fiber 1.18 g
INGREDIENTS:
1 medium head broccoli, chopped
1 12-oz package Jones Dairy Farm Little Links, cooked and sliced
1 cup shredded Cheddar, divided
10 eggs
3/4 cup whipping cream
1/2 tsp. salt
1/4 tsp. pepper
INSTRUCTIONS:
•Grease the ceramic interior of a slow cooker well.
•Place a layer of broccoli, sausage & cheese into the slow cooker.
•Repeat with remaining broccoli, sausage and cheese.
•Whisk well together eggs, whipping cream, garlic, salt and pepper.
•Pour over ingredients in slow cooker.
•Cover & cook for 4 to 5 hours on low or for 2 to 3 hours on high.
•Edges should be brown & center firm.
Keto Slow Cooker Chicken & Garlic Butter
INGREDIENTS:
For the garlic chicken
2- 2.5 lbs. of chicken breasts
1 stick of butter
8 garlic cloves, sliced in half to release flavor
1.5 tsp. salt
Optional -- 1 sliced onion
Cheese sauce
8 oz. of cream cheese
1 cup of chicken stock (I use the liquid left in the slow cooker after the chicken is
removed.)
salt to taste
INSTRUCTIONS:
•Place the chicken in slow cooker.
•Put in the butter.
•Add the garlic spreading it around evenly.
•Sprinkle salt.
•Cover & cook on low for 6 hours.
•When done take out & place on serving platter.
Cheese sauce
•Pour cup of chicken stock into a pan (or liquid from the slow cooker).
•Stir in the cream cheese and salt.
•Cook until sauce is well blended & creamy over low medium heat.
•When done, pour over chicken.
Keto Slow Cooker Stuffed Peppers
Makes: 1 serving
Per Serving: Carbs: 9.4 Net Carbs: 7.0, Calories: 322, Fat: 9.6ngredients
INGREDIENTS:
1 poblano pepper
1/3 cup finely chopped cauliflower
1/3 lb. ground beef
1 tablespoon chopped onion
3 tablespoons tomato sauce
INSTRUCTIONS:
•Cut the pepper in half & remove seeds.
•Set aside.
•Brown together the ground beef and onion.
•Mix beef mixture with the cauliflower and tomato sauce.
•Spoon mixture into the pepper halves.
•Pour in 1/2 inch of water or tomato juice to the bottom of a slow cooker.
•Lay the stuffed peppers in carefully.
•Cook for about 4 hours on low, or until done.
Keto South of the Border Casserole
Makes: 10 servings
Per Serving: Calories: 320, Fat: 24.1g, Saturated fat: 10.8g, Carbohydrates: 5.2g
Sugar: 1.6g, Sodium: 749mg, Fiber: .8g, Protein: 17.9g, Cholesterol: 231mg
INGREDIENTS:
12 oz. Pork Sausage Roll
1/2 teaspoon garlic powder
1/2 teaspoon coriander
1 teaspoon cumin
1 teaspoon chili powder
1/4 teaspoon salt
1/4 teaspoon pepper
1 cup salsa
10 eggs
1 cup milk, ( I used 1%)
1 cup Pepper Jack cheese or cheese of choice
Optional toppings: sour cream. Avocado, salsa, cilantro
INSTRUCTIONS:
•Cook sausage until no longer pink over medium heat.
•Add seasonings and salsa.
•Leave to cool slightly.
•Whisk separately the eggs and milk.
•Fold in the sausage to the eggs.
•Add cheese and stir.
•Grease the bottom of slow cooker & pour in the mixture.
•Cover and cook for 2 1/2 hours on high or for 5 hours on low.
Keto Slow Cooker BBQ Ribs
Makes: 1 serving
Per serving: Calories: 775, Protein: 89g, Carbs: 14g, Fiber: 3g, Net Carbs: 11g, Fat:
39g
INGREDIENTS:
1 lb. Fresh Pork Ribs
1 ½ oz. Tomato Puree
¼ cup water
1/8 cup Vinegar
2 Tablespoons Worcestershire Sauce
1 Tablespoon Dry Mustard
1 Tablespoon Chili Powder
2 Tablespoons Splenda
INSTRUCTIONS:
•Coat a frying pan with calorie free cooking spray.
•Place on a high heat and add the ribs
•Brown both sides of ribs.
•Coat the bottom & sides of slow cooker with calorie free cooking spray.
•Place the ribs in slow cooker
•Mix the remaining ingredients until a consistent mixture is formed
•Pour over the ribs evenly as possible to cover.
•Coat ribs thoroughly & turn them.
•Slow cook for 8 hours on low.
Keto Slow Cooker Chocolate Cake
Makes: 10 servings
Per serving: 11.65 g of carbs and 5.38 g of fiber
INGREDIENTS:
1 & 1/2 cups almond flour
3/4 cup Swerve Sweetener
2/3 cup cocoa powder
1/4 cup unflavored whey protein powder
2 tsp. baking powder
1/4 tsp. salt
1/2 cup butter, melted
4 large eggs
3/4 cup almond or coconut milk, unsweetened
1 tsp. vanilla extract
1/2 cup Sugar-Free Chocolate Chips (optional)
INSTRUCTIONS:
•Grease a slow cooker well.
•Whisk almond flour, sweetener, cocoa powder, whey protein powder, baking powder
and salt together.
•Fold in butter, eggs, almond milk and vanilla extract & mix well.
•Add chocolate chips.
•Pour mixture into slow cooker.
•Cook for 2 1/2 to 3 hours on low.
•Turn off heat.
•Leave to cool for 20 to 30 minutes.
Keto Slow Cooker Lime & Salsa Pork Chops
Makes: 1 serving
Calories 406, Protein: 57g, Carbs: 10g, Net Carbs: 8g, Fat: 16g
INGREDIENTS:
2 x Pork Loins
3 oz. Salsa
3 tablespoons Lime Juice
½ tsp. Ground Cumin
½ tsp. Garlic Powder
½ tsp. Salt
½ tsp. Ground Black Pepper
Calorie Free Cooking Spray
INSTRUCTIONS:
•Trim off the fat from pork chops.
•Mix the cumin, garlic powder, salt and pepper together.
•Rub the spice mixture well in to both sides of the pork chops.
•Coat a frying pan with calorie free cooking spray.
•Place the chops in pan & fry each side for 5 minutes over a medium heat.
•Spray the insides of slow cooker with the calorie free cooking spray
•Place pork chops in slow cooker.
•Pour the salsa and lime mixture over.
•Slow cook for 8 hours on low.
•When done place the pork chops on a plate.
•Garnish with salsa & lime mixture.
Keto Slow Cooker Beef Chili
Makes: 8 servings Per serving: Calories: 326 Fat: 17 Carbohydrates: 10 Sugar: 4
Fiber: 2 Protein: 23
INGREDIENTS:
2 lbs. grass-fed ground beef
2 - 15 ounce cans no sugar added tomato sauce
1 small 6 ounce can no sugar added tomato paste
5 Tablespoons chili powder
2 Tablespoons cumin powder
¼ cup dried onion flakes (or 1 medium onion chopped)
1 teaspoon garlic powder (or 2 cloves minced)
1 teaspoon Tabasco sauce
2 teaspoons fine ground Celtic sea salt
1 T dried or powdered oregano
Chicken or beef broth (for thinning)
INSTRUCTIONS:
•Brown the hamburger & onion.
•Chop very small
•If grass-fed beef no need to drain the fat.
•Add the onion flakes (if using), garlic, chili powder, cumin, oregano, salt, tomato paste
when hamburger is almost done.
•Cook with tomato paste and spices until the hamburger is done.
•Stir in tomato sauce and Tabasco & cook for a few minutes.
•Place in slow cooker & cook for 1 – 2 hours until sauce is thick.
•Add broth if sauce is too thick.
Keto Slow Cooker Chicken Fajitas
Makes: 4 servings
INGREDIENTS:
1 1/2 lb. boneless, skinless chicken breasts
1 large white onion chopped
1 Tbsp. chopped garlic
1 tsp. dried oregano
1 tsp. chili powder
1 tsp. ground cumin
1/2 tsp. ground coriander
1/2 tsp. kosher salt
1/2 tsp. cayenne pepper
1 can of rotel
Additional Ingredient Options:

Low carb tortillas
Guacamole
Sour Cream
Shredded Cheese
Anything else you like on your fajitas
INSTRUCTIONS:
•Place all the ingredients in the slow cooker.
•Cook for 4 – 5 hours on high.
•Slice chicken into strips.
•Serve sliced chicken, onion/tomato mix, cheese, sour cream, guacamole on tortilla.
Keto Slow Cooker Meatballs
Makes: 4 servings
INGREDIENTS:
1 1/2 to 2 lbs. ground beef
1 medium onion
4 cloves garlic
2 large eggs
1 tablespoon almond flour (a substitute for traditional breadcrumbs)
Spices as desired - cayenne pepper, salt and pepper, dash of steak rub
Olive oil for browning in pan and to grease slow cooker
INSTRUCTIONS:
•Mince garlic & chop up onion.
•Mix vegetables & all other ingredients together.
•Shape meat into balls as preferred.
•Brown meatballs lightly over medium-high heat in olive oil greased pan.
•Place meatballs in greased slow cooker.
Keto Slow Cooker Buffalo Chicken
Makes: 6 servings
Calories 297, Fat: 8, Carbohydrates: 1, Fiber: 0, Protein: 52
INGREDIENTS:
6 Frozen Chicken Breasts
1 Bottle Frank's Red Hot
½ Packet Hidden Valley Ranch
3 Tablespoon Butter
INSTRUCTIONS:
•Put chicken in the slow cooker.
•Pour hot sauce over chicken and sprinkle ranch over top.
•Cover and cook for 6 hours on low.
•Shred the chicken.
•Add butter, and cook on low for 1 hour uncovered
Keto Slow Cooker Pork Carnitas
Makes: 16 servings
Per serving: Calories: 265, Fat: 9, Carbohydrates: 0, Fiber: 0, Protein: 8
INGREDIENTS:
8 lbs. Boston Pork Butt
2 Tablespoon Bacon Grease (use butter if necessary)
1 Large Onion
2 Tablespoon Cumin
2 Tablespoon Thyme
2 Tablespoon Chili Powder
1 Tablespoon Salt
1 Tablespoon Pepper
4 Tablespoon Minced Garlic
1 Cup Water
INSTRUCTIONS:
•Grease slow cooker.
•Line the bottom of slow cooker with sliced onion.
•Lay garlic over the onions.
•Trim off most of fat from the meat.
•Make cuts in a crisscross pattern into the top of the fat left on.
•Mix spices together and rub into meat into the cuts on fat.
•Sprinkle any leftover spices over onions and garlic.
•Place meat in slow cooker & add 1 cup of water.
•Cover & cook for 8 hours on high.
•When done the meat should completely fall apart.
Keto Slow Cooker Lime Chicken
Makes: 1 serving
INGREDIENTS:
24-oz. jar medium salsa
Juice from one lime
1/4 cup fresh cilantro, chopped
1.25-oz. package taco seasoning
2 jalapeños peppers, finely chopped (optional)
6 boneless chicken breast halves
INSTRUCTIONS:
•Mix together salsa, lime juice, cilantro, taco seasoning and jalapenos in slow cooker.
•Put in the chicken and coat with the salsa mixture.
•Cook covered, for 6 hours on low setting.
•Spoon salsa mixture over top.
Keto Slow Cooker Cheese & Mushroom
Makes: 4 servings
INGREDIENTS:
2 (8 ounce) fresh mushrooms
1⁄2 cup butter, melted
1 ounce ranch dressing mix (hidden valley, 1 package)
2 tablespoons parmesan cheese, as much as desired
INSTRUCTION:
•Put mushrooms in the slow cooker.
•Add Ranch dressing to melted butter in a bowl.
•Mix and pour over mushrooms.
•Sprinkle with Parmesan Cheese.
Keto Slow Cooker Pepperoni Beef
Makes: 6 servings
INGREDIENTS:
2 lbs. beef chuck roast
1 (16-ounce) jar pepperoncini peppers
optional:
6 oz. sliced mozzarella or Swiss cheese
6 hamburger buns or French rolls
INSTRUCTIONS:
•Place all the ingredients in the slow cooker.
•Set to low and cook for 8 hours.
•Shred the meat with large forks and stir.
Keto Slow Cooker Mexican Chicken
INGREDIENTS:
4 boneless, skinless chicken breasts
1 1/4 teaspoon cumin
1 tablespoon chili powder
1/2 teaspoon coriander
1/4 teaspoon paprika
1 1/2 teaspoon salt
1/3 cup chicken broth
1/3 cup (packed) cilantro leaves, chopped
2 limes
1 jalapeno, seeded and minced
INSTRUCTIONS:
•Heat the oil in sauté pan.
•Stir in onion and sauté for 5 minutes.
•Add cumin, chili powder, coriander, paprika and garlic and sauté two more minutes.
•Pour in chicken broth to deglaze pan.
•Turn off heat and set aside.
•Season chicken with salt and pepper.
•Squeeze the lime over & add cilantro, jalapeno.
•Pour the onion and garlic mixture over.
•Close & cook on low for 3-5 hours.
•When done remove chicken breasts, shred and place in a bowl.
•Spoon the onions over the chicken.
•Pour any juice from slow cooker over the shredded chicken.
Keto Slow Cooker Bone Broth
INGREDIENTS:
5 lbs. marrow bones, ideally with some meat still on them
1/4 cup Apple Cider Vinegar
Filtered Water
2 Bay Leaves, optional
INSTRUCTIONS:
•Brown the bones for 30 minutes, turning them once or twice in an oven at 350 F.
•Place in the slow cooker & pour filtered water to cover.
•Add the Vinegar and Bay Leaves (if using).
•Stock should barely simmer.
•If too hot, adjust lid to cool.
•Scoop out marrow from each bone when cool with a knife.
Keto Slow Cooker Pot Roast
INGREDIENTS:
5 lb. pot roast
Himalayan Salt (or similar)
2 tablespoons tallow or lard
3 cups bone broth
INSTRUCTIONS:
•Salt the Roast generously.
•Heat the fat on medium-high heat.
•Brown the roast on all sides .
•Place in the slow cooker.
•Deglaze pan with the bone broth.
•Pour over the roast.
Keto Slow Cooker Radish & Pork Belly
INGREDIENTS:
1 lb. Pork Belly
1 teaspoon Himalayan Salt (or similar)
2 bunches radishes
INSTRUCTIONS:
•Slice Pork Belly into strips thicker-than-bacon.
•Place in the bottom of slow cooker.
•Sprinkle with salt.
•Close & place on low.
•Cook for 8-9 hours.
•Turn to high & trim the radishes.
•Cut in halves & quarters.
•Add to the slow cooker & stir.
•Cover & cook for another 40 minutes.
•Could be served with cold raw sauerkraut or sliced cucumber.
Keto Slow Cooker Chicken Drumsticks
Makes: 12 servings
Per serving: 587 calories, 42.8g fat, 640mg sodium, 0.7g carb, 53.5g protein
INGREDIENTS:
1/2 cup liquid aminos (or gluten free soy sauce)
2 cups water
1 teaspoon ground ginger
1 teaspoon garlic powder
2 tablespoons sweetener
1/4 teaspoon blackstrap molasses (optional)
6 1/2 lbs. chicken, cut into pieces
Salt and pepper
INSTRUCTIONS:
•Mix together soy aminos, water, ground ginger, garlic powder, sweetener, and
molasses in slow cooker.
•Season chicken with salt and pepper.
•Add chicken to slow cooker.
•Cook for 5 – 6 hours on high.
Keto Slow Cooker Zucchini Noodles & Chicken
Makes: 4 servings
INGREDIENTS:
7 bone-in chicken thighs (about 3.5 lbs.), skin discarded
Salt and pepper
3/4 cup chopped scallions (about 6)
5 cloves garlic, chopped
1/4 cup soy sauce
¼ cup erythritol
1 teaspoon dried ginger
1/4 teaspoon sesame oil
6 medium zucchinis
INSTRUCTIONS:
•Grease slow cooker.
•Remove chicken skin.
•Season both sides with salt and pepper & place in slow cooker.
•Mix together ¾ of the chopped scallions, chopped garlic, soy sauce, erythritol, ginger,
and sesame oil.
•Pour over chicken in slow cooker.
•Cut off the ends from each zucchini.
•Follow the instructions on Vegetti package to turn into noodles, using thick side.
•Lightly press noodles over the chicken 15 minutes before cooking ends.
•Close the slow cooker.
•Lightly mix together.
•Sprinkle with remaining scallions.
Keto Slow Cooker Veggie & Beef Stew
Makes: 8 servings
INGREDIENTS:
2.5 lbs. stew meat
1/3 cup almond flour
½ teaspoon salt
½ teaspoon black pepper
3 cloves garlic
2 bay leaves
1 teaspoon paprika
8 sprigs of thyme
¼ cup fresh parsley, chopped
1 teaspoon Worcestershire sauce
1 onion, chopped
2 cups beef broth
8 oz. mushrooms, sliced
2 green peppers, chopped
3 stalks celery, chopped
10 oz. frozen spinach
INSTRUCTIONS:
•Place the meat in slow cooker.
•Mix together almond flour, salt and black pepper.
•Pour over meat and stir to coat.
•Sauté mushrooms in olive oil.
•Mix the bay leaves, paprika, thyme, parsley, Worcestershire sauce, onion, beef broth,
mushrooms, peppers, and celery together.
•Spoon this mixture into slow cooker and mix well.
•Close & cook on high for 6 hours or low for 10 hours.
•Add spinach ( not thawed), to the mixture 30 minutes before cooking time is up.
•Cover with gravy.
•When cooking is done, remove thyme & bay leaves.
•Add salt and pepper to taste.
Keto Slow Cooker Chicken Gizzard
INGREDIENTS:
1 bunch of organic cilantro, washed and cleaned from stems
3 large cloves of organic garlic, peeled and sliced
1 small organic onion
1 lb. of free range chicken gizzards
¼ cup Passata di Pomodoro
½ cup white wine
¼ cup water
A good pinch of Celtic sea salt
INSTRUCTIONS:
•Add all the ingredients to slow cooker.
•Mix well for gizzards to be moistened and partially submerged.
•Serve with cauliflower rice or cassava flour.
Makes: 6 servings
Per Serving: Calories: 517, Fat: 32 gr, Net Carbs: 2 gr net, Protein: 36 gr
INGREDIENTS:
1 whole rabbit cut in pieces about 3 lbs..
2 tablespoons butter
½ lb. of smoked pork belly
1 large sweet onion sliced fine
2 cups of dry white wine
1 large sprig of rosemary
2 bay leaves
2 tablespoons Celtic Sea Salt
1 teaspoon whole peppercorn
INSTRUCTIONS:
•Cube pork belly in to 1" cubes.
•Heat the butter in skillet & put in pork belly cubes until they start melting.
•Add the onion & sauté' together until the onion caramelizes.
•Take out the onion & put in the slow cooker.
•Try to leave as much fat in the skillet as possible.
•Stir in the rabbit pieces and sauté' on a high until browned on all sides.
•Pour in the white wine & let it evaporate for about 2 minutes.
•Pour the contents of the skillet into the slow cooker.
•Add the salt, peppercorn, rosemary and bay leaves.
•Cook for about 5 hours on low or until the rabbit is very tender.
Keto Slow Cooker Mexican Soup
Per serving: Calories 330, carbs 9, fiber 1.2, net carbs 8.2, protein 30, fat 18.
INGREDIENTS:
3 tbsps. butter (or oil)
1.5 medium onions- chopped
3 cloves garlic
1/2 big leek – chopped
1 big zucchini – chopped into small pieces
Red and green peppers, finely chopped - optional
1 can tomatoes – diced
(optional if you can have the extra carbs – 1 small jar salsa (watch for added sugar)
1 small (the tiny ones) can tomato purée
1 chicken stock cube
1 vegetable stock cube
10 cups Water
1 teaspoon sea salt
1/2 teaspoon black pepper
1/2 teaspoon white pepper
1/2 teaspoon cayenne pepper
1/2 teaspoon chili powder
1/2 teaspoon cumin powder
1.5 lbs. chicken thighs, boneless
7 oz. cream cheese
For each bowl of soup
1 tbsp. Sour cream
3 tbsps. shredded cheese
INSTRUCTIONS:
•Melt butter over medium heat.
•Stir in onions, garlic, leek and zucchini.
•Stir for a few minutes until soft. Do not brown.
•Pour in canned tomatoes and tomato purée & stir.
•Add water, stock cubes and spices.
•Pour into slow cooker & cook on low for 1 hour.
•Wash and chop into bite size pieces.
•Add chicken to slow cooker cook for 1 hour.
•Stir in the cream cheese.
•Season as desired.
•Serve with a handful of shredded cheese & dollop of sour cream.
Keto Slow Cooker Asian Chicken
Makes: 6 servings
Per serving: 392 calories, 23g fat, 3.5g net carbs, 37g protein
INGREDIENTS:
For the chicken:
6 chicken thighs
1 Tbsp. Chinese Five Spice Powder see example
1/2 tsp. kosher salt
For the sauce
1 cup no sugar added mandarin orange slices see example
1 tsp. minced garlic
1 Tbsp. minced ginger
1/2 tsp. sliced red chilis (or red pepper flakes)
1 Tbsp. lime juice
1 Tbsp. granulated sugar substitute
1 tsp. sesame oil
2 Tbsp. fish sauce
INSTRUCTIONS:
•Rub the chicken spice powder and salt.
•Sear each side for 3 minutes with skin side down over high heat.
•Place chicken with skin side up in slow cooker.
•Mix all sauce ingredients together.
•Pour over the chicken.
•Cook for 4 hours on high.
•Place chicken on a serving dish.
•Pour sauce over the chicken.
•Garnish with cilantro (optional).
Keto Slow Cooker Chick Roast
INGREDIENTS:
3-4 lb. beef chuck roast
2 cups beef stock
¼ cup soy sauce
1 tbsp. liquid smoke
1 tsp. onion powder
Provolone cheese (optional)
Salt and pepper to taste
INSTRUCTIONS:
•Mix all of the ingredients together.
•Lastly add the chuck roast.
•Cook on high for 4 hours
Ketogenic Pressure Cooker
Breakfast Recipes
Ketogenic Pressure Cooker Breakfast Black Bean Burrito
(Servings: 4-6)
INGREDIENTS:
1 tbsp. olive oil
3.5 oz. bacon
1 medium green bell pepper, chopped
1 tsp. dried marjoram, crumbled
1 cup dried black beans, soaked and drained
1½ cups water
1 tsp. salt
1 tsp. cumin powder
INSTRUCTIONS:
•Heat oil in the pressure cooker and sauté the bacon in it until crispy.
•Add the onions, marjoram and bell pepper and sauté until the onions are soft.
•Pour in the water and add the beans.
• Release the pressure naturally and uncover.
•Uncover and stir in the salt and cumin and heat on medium flame to reduce the liquid.
•Strain the beans.
•Spoon the bean mixture into burritos and serve.
Ketogenic Pressure Cooker Pulled Pork Breakfast Wraps
INGREDIENTS:
4 pounds pork roast, chopped into manageable pieces
1 head butter lettuce, washed and dried
2 carrots, grated
2 limes, cut into wedges
Water almost to cover
Spice Mix:
1 tbsp. un-sweetened cocoa powder
1 tbsp. salt
1 tsp. red pepper flakes
2 tsp. oregano
1 tsp. white pepper
1 tsp. cumin
⅛ tsp. coriander
⅛ tsp. cayenne pepper
1 large onion, finely chopped
INSTRUCTIONS:
•Combine the spice mix ingredients in a bowl.
•Rub the spice mix to the meat, wrap in a butcher’s paper and place in the refrigerator
overnight.
•Heat the pressure cooker and brown the roast on all sides.
•Pour sufficient water to almost cover the roast.
•Reduce the heat to maintain pressure and cook for 45 minutes.
•Place the roast on a plate and pull out the flesh using two forks.
•Heat the liquid in the pressure cooker to reduce it.
•In a skillet, add vegetable oil and lightly brown the shredded pork.
•Drizzle a little cooking liquid.
•For the wraps, make the lettuce cups and fill with the carrots and shredded pork.
•Sprinkle some lime.
Ketogenic Pressure Cooker Eggplant Spread on Toast
INGREDIENTS:
2 lbs. eggplant
¼ cup olive oil
3-4 garlic cloves, skin on
1 tsp. salt
2 lemons, juiced
1 tbsp. tahini
A few sprigs of fresh thyme
Fresh Extra Virgin Olive Oil
INSTRUCTIONS:
•Peel the eggplant and slice into big chunks to cover the base of the pressure cooker.
The remaining can be chopped roughly.
•Heat ¼ cup olive oil in the pressure cooker over medium flame and place the bigger
chunks of eggplant face down so that one side is fried and caramelized and then add the
garlic cloves.
•Flip the eggplant and add the rest of the uncooked eggplant on top and sprinkle the salt.
•Add the tahini and lemon juice and mash the entire mixture with a fork.
•Sprinkle the mashed eggplant spread with thyme, black olives and a dash of oil.
•Serve with toast.
Ketogenic Pressure Cooker French Egg Bake
(Servings: 4)
INGREDIENTS:
4 Eggs
4 Slices of Fish
4 Slices of Cheese
Fresh Herbs, for garnish
Olive Oil
INSTRUCTIONS:
•Add a cup of water to the pressure cooker and place the trivet inside.
•Grease the ramekins with olive oil and lay a slice of fish in each ramekin.
•Crack the eggs and add to each ramekin.
•Layer a slice of cheese on top.
•Place the ramekins in the steamer basket and place it in the pressure cooker.
•Close the pressure cooker and bring to low pressure on high heat.
•Remove the ramekins gently.
Ketogenic Pressure Cooker Chinese Breakfast
(Servings: 3)
INGREDIENTS:
3 Eggs, Hard-boiled and cooled
¼ cup soy sauce
1 Lemon, zested
2 teabags, Earl Gray Black Tea
1 Tbsp. Cloves (the spice)
1 Tbsp. Black Pepper Corns
1 Tbsp. Juniper Berries
2 Bay Laurel Leaves
1 cup water
INSTRUCTIONS:
•Remove the shell of the hard boiled eggs.
•Add all the ingredients apart from the eggs and soy sauce, to a heat proof container
and bring to boil.
•Add the eggs and soy sauce with some more water to cover if required.
•Cover with a tin foil.
•Add a cup of water and the steamer basket to the pressure cooker and slowly place the
heatproof container in the cooker.
•Layer the toast first, then add the smoke Gouda, rucola and finally the peppers with the
eggs.
Ketogenic Pressure Cooker Hard Boiled Eggs
(Servings: 6)
INGREDIENTS:
6 fresh eggs, chilled
INSTRUCTIONS:
•Add a cup of water to the pressure cooker and place the steamer basket in it.
•Place the egg stand in the pressure cooker with the eggs.
•Transfer the eggs into a bowl and run under cold water.
•Crack the eggs and remove the shell.
Ketogenic Pressure Cooker Chicken Liver Breakfast
INGREDIENTS:
¾ lb. Chicken Livers
1 Medium Onion, roughly chopped
1 Bay Laurel leaf
¼ of a cup of Rum
2 Anchovies in oil
1 Tbsp. Capers
1 Tbsp. Butter
Salt & pepper to taste
INSTRUCTIONS:
•Heat olive oil in the pressure cooker and sauté the onions in it. Season with salt and
pepper.
•Add the chicken livers and the bay leaf and fry until the livers get seared.
•Add the red wine and deglaze the pressure cooker.
•Close the pressure cooker and bring to high pressure on high heat.
•Reduce the heat and cook for 3-4 minutes.
•Discard the bay leaf and throw in the capers and anchovies.
•Using an immersion blender, puree the mixture.
•Add the butter and allow melting.
Ketogenic Pressure Cooker Chicken Breakfast Prosciutto Rolls
(Servings: 6)
INGREDIENTS:
6 chicken breasts
6 prosciutto slices
10 large sage leaves
1 tbsp. butter
1 tbsp. olive oil
¼ cup dry white wine
¾ cup chicken stock
1 tsp. salt
1 cup frozen peas
INSTRUCTIONS:
•Pound the chicken breasts to get an even thickness.
•Lay the chicken breasts with the square side facing up.
•Cover each of the chicken breasts with the prosciutto slices and roll around the breast,
securing with a toothpick and spear a sage leaf.
•Add oil and butter into the pressure cooker over medium flame and throw in the rest of
the sage leaves.
•Brown the chicken rolls on all sides over high flame, beginning with the sage leave
side portion down.
•Finally place the sage leave side facing upwards and then pour over the wine.
•Leave the wine to evaporate and then add the stock, salt and frozen peas.
•Close the pressure cooker and bring to high pressure on high heat.
•Serve with a scoop of mashed potatoes.
Ketogenic Pressure Cooker Egg Breakfast Muffins
(Servings: 4)
INGREDIENTS:
4 eggs
1/4 tsp. lemon pepper seasoning
4 tbsp. shredded cheddar/Jack cheese
1 green onion, diced
4 slices precooked bacon, crumbled
INSTRUCTIONS:
•Place the steamer basket in the pressure cooker and add 1 ½ cups of water.
•Crack the eggs and add to a measuring bowl along with the lemon pepper seasoning
and beat.
•Distribute the bacon, cheese and green onions between the four silicon muffin cups and
add the beaten egg into each muffin cup, stirring to mix.
•Arrange the muffin cups on a steamer basket and close the pressure cooker.
•Bring to high pressure on high heat and then cook for 8 minutes.
•Remove the steamer basket and carefully remove the muffin cups.
Ketogenic Pressure Cooker Breakfast Turkey Meatloaf
(Servings: 4)
INGREDIENTS:
1 pound lean ground turkey
1 onion, peeled and diced
1 stalk celery, minced
1 carrot, peeled and grated
½ cup butter cracker crumbs
½ cup grated Romano cheese
1 clove garlic, peeled and minced
1 tsp. fresh chopped basil
1 tsp. mustard
1 tsp. sea salt
½ tsp. pepper
1 large egg
3 tbsp. ketchup
1 cup water
INSTRUCTIONS:
•Add a cup of water to the pressure cooker and place a steamer basket in it.
•Combine all the ingredients in a bowl and mix well.
•Distribute the mixture between two loaf pans and place the pans in the steamer basket.
•Close the pressure cooker and bring to high pressure on high flame.
•Release the pressure using the natural release method and uncover.
•Using tongs remove the loaf pans and then transfer the loaves to a serving platter.
Ketogenic Pressure Cooker Butter Steel Cut Oats
(Servings: 2)
INGREDIENTS:
4 cups water, divided
1 cup steel cut oats, toasted
1 tbsp. butter
½ tsp. salt
INSTRUCTIONS:
•Add a cup of water to the pressure cooker and place a steamer basket in it.
•Add the oats, 3 cups water, butter and salt in a heat proof bowl and place the bowl in
the steamer basket.
•Transfer the oats into serving bowls.
Ketogenic Pressure Cooker 3-Cheese Breakfast Polenta
(Servings: 8)
INGREDIENTS:
8 cups vegetable stock
2 tbsp. butter
2 cups polenta (not instant)
3 ounces Parmigiano-Reggiano cheese, grated
3 ounces Swiss cheese, diced
3 ounces fresh goat cheese, diced
INSTRUCTIONS:
•Add the stock and butter to a pressure cooker and bring to boil uncovered.
•Gradually add the polenta, stirring continuously to avoid lumps.
•Quickly close the pressure cooker and bring to high pressure on high flame.
•Add the three cheeses and mix well.
•Transfer to serving bowls.
Ketogenic Pressure Cooker Herb Breakfast Polenta
(Servings: 8)
INGREDIENTS:
8 cups water
2 tbsp. olive oil
2 tsp. salt
2 cups polenta (not instant)
1 bunch parsley, chopped
1 bunch sage, chopped
1 bunch thyme, chopped
INSTRUCTIONS:
•Add the water, olive oil and salt to a pressure cooker and bring to boil uncovered.
•Gradually add the polenta, stirring continuously to avoid lumps.
•Quickly close the pressure cooker and bring to high pressure on high flame.
•Add the parsley, sage and thyme and mix well.
Ketogenic Pressure Cooker Breakfast Quinoa
(Servings: 6)
INGREDIENTS:
2 cups quinoa, rinsed
3 cups water
½ tsp. salt
INSTRUCTIONS:
•Add all the ingredients to the pressure cooker.
•Reduce the heat and cook for a minute.
•Fluff the quinoa with a fork.
Ketogenic Pressure Cooker Steel Cut Oats with Blueberries
(Servings: 3)
INGREDIENTS:
1 cup steal cut oats
3 cups water
Pinch of salt
1½ cups of blueberries, frozen
1 tsp. cinnamon
1 tsp. vanilla
Maple syrup for topping
INSTRUCTIONS:
•Add the oats, water and salt to the pressure cooker.
•Close the pressure cooker and bring to pressure.
•Cook for 12 minutes and then turn off the flame.
•Mix in the blueberries, cinnamon and vanilla.
•Transfer to serving bowls and serve topped with maple syrup.
Ketogenic Pressure Cooker Cinnamon & Apple Steel Cut Oats
(Servings: 4-6)
INGREDIENTS:
1 tbsp. butter
1 cup steel cut oats
3 1/2 cups water
1 large apple, peeled, cored and diced
2 tbsp. light brown sugar
1 1/2 tsp. ground cinnamon
1/4 tsp. salt
INSTRUCTIONS:
•Melt the butter in an electric pressure cooker placed on sauté and toast the oats in it,
stirring continuously for around 2-3 minutes.
•Add the water, brown sugar, apples, cinnamon and salt.
•Close the pressure cooker and select high pressure, setting 10 minutes cook time.
•Turn off the pressure cooker once the beep sound is heard.
•Stir the mixture and cover, leaving to stand for 10 minutes.
Ketogenic Pressure Cooker Mixed Berries Steel Cut Oats
(Servings: 4)
INGREDIENTS:
1 cup Steel Cut Oats
2 Tbsp. (Soaked) Chia Seeds
1 ½ cups water
1/2 cup Milk
1 Tbsp. Honey
2 tbsp. Maple Syrup
2 tbsp. All-Fruit Preserves
3/4 cup Mixed Berries
1 Cinnamon Stick
INSTRUCTIONS:
•Place all the ingredients in the pressure cooker and stir well.
•Close the pressure cooker and bring to high pressure.
Ketogenic Pressure Cooker Egg Toast with Caviar
(Servings: 8)
INGREDIENTS:
6 large egg yolks
1 tsp. baking powder
Salt, to taste
6 large egg whites
Butter, for sautéing
Italian farm-raised caviar, to taste
Chives, finely cut
INSTRUCTIONS:
•Combine the egg yolks, baking powder and salt in a bowl and mix.
•Divide the mixture and place into 2 ramekins.
•Add the egg whites with salt in a Ziploc bag and remove the air.
•Press the egg white and squish from the outside of the bag to mix it.
•Cut the bottom of the bag, allowing the air-free egg whites to flow into the 2 ramekins.
•Close the pressure cooker and cook the ramekins for 40 minutes at 15 PSI.
•Chop the yolks into cylindrical discs and then sauté in butter on either side.
•Finely chop the whites and place atop the yolks.
•Spoon the caviar on top and garnish with chopped chives.
Ketogenic Pressure Cooker Grits
(Servings: 4)
INGREDIENTS:
4 cups water
1 tsp. salt
1 cup stone ground grits
1 tbsp. butter
INSTRUCTIONS:
•Add the water, salt and pepper to a pressure cooker and bring to boil over high flame.
•Gradually stir in the grits.
•Cook for 10 minutes and remove from flame.
•Mix in the butter.
Ketogenic Pressure Cooker Red Pepper Grits
(Servings: 4)
INGREDIENTS:
4 cups vegetable stock
1 tsp. salt
½ tsp. dried thyme
1 cup stone ground grits
½ tbsp. dried red pepper flakes
INSTRUCTIONS:
•Add the stock, salt and thyme to a pressure cooker and bring to boil over high flame.
•Gradually stir in the grits.
•Mix in the red pepper flakes.
Ketogenic Pressure Cooker Cornmeal Mush
(Servings: 6)
INGREDIENTS:
1 cup yellow cornmeal
½ tsp. salt
4 cups water
½ tsp. dried thyme
1 tbsp. butter
INSTRUCTIONS:
•Whisk the cornmeal with a cup of water and salt and place aside.
•Add the rest of the water to the pressure cooker and bring to boil over medium flame.
•Mix in the cornmeal mixture and add the butter and stir continuously until it returns to
boil.
•Close the pressure cooker and bring to low pressure.
•Serve with a sweetener.
Ketogenic Pressure Cooker Pepper Breakfast Frittata
(Servings: 4)
INGREDIENTS:
2 tbsp. olive oil
1 cup red potatoes, peeled and diced
½ cup onion, diced
½ cup red bell pepper, diced
1 tsp. jalapeno, minced
¼ cup parsley, chopped
16 ounces firm tofu
½ cup unsweetened soymilk
4 tsp. cornstarch
2 tsp. nutritional yeast
1 tsp. mustard
½ tsp. turmeric
1 tsp. salt
INSTRUCTIONS:
•Heat olive oil in a pressure cooker over medium flame and add the potatoes, peppers,
onion, garlic and parsley and sauté for 3-4 minutes.
•Place the tofu, cornstarch, soymilk, yeast, turmeric, mustard and salt in a food
processor and process until smooth.
•Add the tofu mixture to the potato mixture and spoon the mixture into a pie pan.
•Bake for 45 minutes in an oven preheated to 400 degrees Fahrenheit until the frittata is
firm.
•Remove from the oven and leave to stand.
Chicken Recipes
Ketogenic Pressure Cooker Chicken Hungarian
(Servings: 4)
INGREDIENTS:
3 1⁄2-4 lbs. chicken leg quarters, bone-in and skinned
1 small onion, finely chopped
2 tsp. hot Hungarian paprika
1⁄2 cup chicken broth
1 medium tomato, peeled and coarsely chopped
1 tsp. salt
1⁄2 cup sour cream
INSTRUCTIONS:
•Heat oil in a pressure cooker over medium flame until it starts to smoke up.
•Throw in the chicken pieces and cook for 5 minutes until golden brown. Place aside.
•Add the onions, broth and paprika to the pressure cooker and mix.
•Add the chicken back to the cooker and place the tomatoes on top and sprinkle salt.
•Close the pressure cooker and bring to pressure at high heat.
•Reduce the heat and cook for around 7-8 minutes.
•Leave to stand for 5 minutes and then release the pressure.
•Place the chicken in a bowl, retaining the liquid in the pressure cooker.
•Cook the liquid for 12-15 minutes.
•Whisk the sour cream in a bowl, add quarter cup of the cooking liquid and whisk again
until smooth.
•Pour the sour cream mix back to the cooker, whisking to mix.
•Add the chicken back and slightly re-heat.
Ketogenic Pressure Cooker Italian Chicken with Sausage
(Servings: 4-6)
INGREDIENTS:
1 tbsp. olive oil
4 Italian sausages
1 frying chicken, skin removed cut into serving pieces
1 medium onion, diced
2 medium green bell peppers, chopped into 3/4" thick strips
1 (16 ounce) can diced tomatoes
1⁄4 tsp. fennel seed
Crushed red pepper flakes
INSTRUCTIONS:
•Heat oil in a pressure cooker and add the sausages pricked with a fork on the skin at
different places.
•Add the chicken as well and cook until browned. Place the chicken and sausages aside.
•Add the onions, garlic and green peppers to the cook and sauté for 4-5 minutes until
softened, stirring frequently.
•Pour in the vinegar and remove the browned bits stuck to the cooker.
•Add back the chicken and sausages and mix in the tomatoes, fennel, basil, salt, pepper
and red pepper flakes.
•Close the cooker and bring to full pressure on high heat.
Ketogenic Pressure Cooker Chicken Stock
(Servings: 7 cups)
INGREDIENTS:
2 1⁄2 lbs. chicken parts, (bones, backs, wings and necks)
2 chicken feet (optional)
2 large carrots, cut into 1 inch pieces
1 large celery rib, cut into 1 inch pieces
1 medium onion, unpeeled, quartered
4 whole peppercorns
8 cups water
INSTRUCTIONS:
•Place all the ingredients in the pressure cooker and cover.
•Bring to 15 lbs. pressure.
•Reduce the heat when the control starts to jiggle vigorously and cook for 25 minutes.
•Release the pressure naturally and strain the stock.
•Refrigerate the stock for future use up to three days.
Ketogenic Pressure Cooker Potato Chicken Soup
(Servings: 6)
INGREDIENTS:
1 1⁄2 lbs. chicken thighs (4 thighs)
1 tbsp. olive oil
1 lb. potato, cut into large dice
3⁄4 lb. yucca root cut into large dice
1 ear of corn, cut into 1 inch rounds
1 cup water
1⁄4 cup heavy cream
1 tbsp. capers
Cilantro, for garnish
INSTRUCTIONS:
•Heat oil in a skillet, and brown the chicken pieces seasoned with salt and pepper.
•Transfer the chicken to the pressure cooker.
•Add the potatoes, yucca, corn, salt, pepper, cayenne and the chicken stock.
•Sauté the onions and garlic in a skillet until soft and pour a cup of water to loosen the
bits stuck to the skillet. Transfer to the pressure cooker.
•Cover the cooker and over medium flame for 30 minutes.
•Mix in the cilantro, capers and cream.
Ketogenic Pressure Cooker Southern Corn Chicken Chowder
(Servings: 6-8)
INGREDIENTS:
1⁄4 lb. bacon, cut into 1-inch pieces
1⁄4 cup olive oil
3 garlic cloves, slivered
2 chicken breasts (with or without bone)
16 ounces crushed tomatoes
1⁄4 cup salsa
1 bell pepper, coarsely chopped (green, red, yellow or orange)
1 tsp. salt
1⁄2 tsp. crushed red pepper flakes
1⁄8 tsp. hot pepper sauce (such as Tabasco)
16 ounces whole kernel corn
4 -6 ounces carrots
1⁄2 cup chopped cilantro
1 tbsp. sherry wine
3 tbsp. all-purpose flour
3 tbsp. butter, softened
INSTRUCTIONS:
•Sauté the bacon until crisp in a pressure cooker.
•Add in the oil, onions, garlic and chicken and sauté for 3-4 minutes.
•Mix in the tomatoes, peppers, salsa, carrots, salt, chicken broth, hot pepper sauce and
red pepper flakes.
•Close the pressure cooker and eat on high until full pressure is reached.
•Release the pressure and remove the chicken.
•Chop the chicken into bite size pieces and put back into the soup.
•Add the cilantro, corn and sherry to the soup and bring to simmer, cooking for 2
minutes.
•Combine the butter and flour into a paste and add a tbsp. at a time to the soup, until it
gets creamy.
•Cook for a minute more.
Ketogenic Pressure Cooker Sweet & Sour Chicken
(Servings: 4-6)
INGREDIENTS:
3 lbs. roasting chicken, cut up
1⁄2 cup sliced celery
1 bell pepper, cut into chunks
1 (20 ounce) can pineapple chunks, drained and juice reserved
1 cup reserved pineapple juice
1⁄4 cup brown sugar
1⁄2 cup vinegar
2 tbsp. soy sauce
1 tbsp. ketchup
1⁄2 tsp. Worcestershire sauce
1⁄4 tsp. ground ginger
2 tbsp. cornstarch
2 tbsp. cold water
INSTRUCTIONS:
•Heat oil in a pressure cooker and brown the chicken pieces in batches.
•Place all the chicken in the pressure cooker and add the green pepper and celery.
•Mix the brown sugar, pineapple juice, vinegar, soy sauce, Worcestershire sauce,
ginger and ketchup and add it to the chicken.
•Close the pressure cooker and place the regulator vent in place.
•Cook at 15 pounds pressure for 8 minutes, with the regulator rocking.
•Release the pressure using the cold water method.
•Place the chicken and the veggies onto a platter.
•Combine the cornstarch with the water and pour it into the liquid in the pressure
cooker.
•Stir cook until the sauce thickens and then pour it over the chicken.
Ketogenic Pressure Cooker Butter Garlic Chicken
(Servings: 4)
INGREDIENTS:
6 -8 pieces meaty chicken
2 tbsp. butter
1 sliced onion
Minced garlic
1 cup water
1⁄2 cup soy sauce
1⁄2 tsp. salt
1⁄8 tsp. pepper
1⁄2 tsp. nutmeg
INSTRUCTIONS:
•Melt the butter in a pressure cooker and brown the chicken pieces along with the
minced garlic and onion.
•Add all the remaining ingredients to the pressure cooker and heat on high, till the
pressure cooker starts to rock.
•Reduce the heat to medium and cook for 15 minutes.
Ketogenic Pressure Cooker Chicken Drumsticks
(Servings: 3)
INGREDIENTS:
1⁄4 cup soy sauce
1 tbsp. olive oil
1 tbsp. gingerroot, finely chopped
2 carrots, chopped
2 scallions, trimmed and sliced
8 chicken drumsticks
INSTRUCTIONS:
•Heat oil in a skillet and brown the chicken drumsticks in it until golden brown.
•Add the chicken to the pressure cooker along with the ginger and soy sauce.
•Cover the pressure cooker and cook for 30 minutes.
•Prior to the last 5 minutes of cooking add the scallions and the carrots.
Ketogenic Pressure Cooker Veggie & Chicken Soup
(Servings: 4)
INGREDIENTS:
1 1⁄2 lbs. boneless skinless chicken breasts, chopped into cubes
1 onion, coarsely chopped
1 cup carrot, peeled and cut in 1 inch chunks
1 cup celery, cut in 1 inch chunks
1⁄4 cup cilantro, chopped
1⁄2 cup green onion, chopped
3 garlic cloves, chopped
1 1⁄2 tsp. salt
4 cups water
1 1⁄2 cups corn kernels, frozen
INSTRUCTIONS:
•Add all the ingredients except the corn kernels to the pressure cooker and cover it.
•Bring to pressure over high heat.
•Release the pressure using the quick release method.
•Uncover and add the corn kernels.
•Heat uncovered over medium heat until the corn is tender.
Ketogenic Pressure Cooked Chicken Thighs
(Servings: 4)
INGREDIENTS:
4 -12 boneless skinless chicken thighs
1 cup water
INSTRUCTIONS:
•Add the chicken and the water to the pressure cooker and cover.
•Bring to high pressure over high heat.
•Cook for 10-12 minutes.
•Release the pressure using the quick release method.
Ketogenic Pressure Cooker Chicken & Sausage Stew
(Servings: 4-6)
INGREDIENTS:
2 -3 lbs. whole chicken breasts, with bone cut into smaller pieces
2 tbsp. butter
1 tbsp. olive oil
2 celery ribs, chopped
4 carrots, sliced
6 medium potatoes, cut into quarters
1 cup white pearl onion
3 cups baby portabella mushrooms, thickly sliced
14 ounces of Hillshire lite smoked sausage, sliced thickly
2 tsp. tony charchere Cajun seasoning
1 pinch thyme
Salt and pepper
INSTRUCTIONS:
•Heat the olive oil and butter in a pressure cooker and sauté the garlic and onions in it.
•Add the chicken and mix it up and brown the chicken, turning it often.
•Add the rest of the ingredients and ensure that the pressure cooker is no more than two-
thirds full, with the broth just covering the ingredients.
•Remove the pressure cooker from the heat.
•Release the pressure using the natural release method.
Ketogenic Pressure Cooker Lightly Fried Chicken Legs
(Servings: 2-3)
INGREDIENTS:
1⁄2 cup flour
Salt, to taste
Fresh ground black pepper, to taste
4 -6 chicken legs, skin removed
1⁄4 cup corn oil
INSTRUCTIONS:
•Combine the flour, salt and pepper and coat the chicken with it.
•Heat oil in a pressure cooker and brown the chicken legs in it over high heat.
•Close the pressure cooker and bring to low pressure over high heat.
•Cook for 8 minutes and then use the Automatic Release method to release the pressure.
•Place the chicken on paper napkins to drain out the excess oil.
Ketogenic Pressure Cooker Thyme & Lemon Chicken
(Servings: 6)
INGREDIENTS:
1 (3 lb.) whole chickens, skin removed and cut into pieces
Ground black pepper, to taste
1 tsp. dried thyme leaves, crushed
1 cup chicken broth or 1 cup chicken stock
1⁄2 cup white wine
1 lemon, juice of
Lemon slices
INSTRUCTIONS:
•Season the chicken with pepper and thyme.
•Heat oil in a pressure cooker over medium heat and brown the chicken in it.
•Throw off any excess fat.
•Combine the broth, lemon juice, wine and garlic in a bowl and pour it over the chicken.
•Close the pressure cooker and cook for 8 minutes over medium flame.
•Uncover the pressure cooker, and transfer the chicken into a serving dish.
•Thicken the sauce if necessary and pour over the chicken.
•Garnish with lemon slices.
Ketogenic Pressure Cooker Canned Chicken
(Servings: 32)
INGREDIENTS:
4 whole roasting chickens, fat and skin removed and chopped into pieces
8 whole bay leaves
8 tsp. lemon juice
8 tsp. salt
8 tsp. dried parsley
INSTRUCTIONS:
•Add a bay leaf, 1 tsp. lemon juice, 1 tsp. salt and 1 tsp. parsley to each of the eight hot
sterilized quart canning jars.
•Place the chicken pieces in each jar, packing up to half full.
•Pour hot water into the jars leaving 1 ½ inch head space.
•Wipe the rim of the jars, place the seal and ring and tighten.
•Place the jars in a rack and place the rack into a pressure cooker.
•Close the pressure cooker and cook for 90 minutes at 15 lbs. pressure.
•Adjust the heat each time to stabilize the pressure.
•Remove the jars and leave to seal.
Ketogenic Pressure Cooker Tomato & Chicken Soup
(Servings: 3-4)
INGREDIENTS:
2 tsp. chicken bouillon
1 1⁄3 cups water
1 (10 ounce) can tomatoes and green chilies, not drained
1⁄2 cup salsa
1 tsp. chili powder
1 tsp. cumin
1 tsp. salt
1 tsp. dried onion flakes
2 tbsp. fresh lime juice
½ rotisserie-cooked chicken
1 cup rice, cooked as directed on package
16 ounces frozen mixed vegetables
Cilantro, chopped
INSTRUCTIONS:
•Chop the chicken and add to the pressure cooker.
•Pour in the chicken broth and water.
•Puree the salsa, chicken bouillon, tomatoes, cumin, chili powder, salt, onion flake and
lime together and add to the cooker.
•Add the frozen veggies.
•Close the pressure cooker and heat to full pressure.
•Reduce the heat t medium and cook for around 15 minutes.
•Uncover and stir in the cilantro.
Ketogenic Pressure Cooker Italian Pepper Chicken
(Servings: 4)
INGREDIENTS:
1 tbsp. olive oil
1 frying chicken, skin removed and cut into serving pieces
1 medium onion, peeled and chopped
1 medium green bell pepper, stemmed and cored and cut into 1/4-inch strips
16 ounces canned diced tomatoes, drained
Crushed red pepper flakes, to taste
INSTRUCTIONS:
•Heat oil in a pressure cooker over high heat and brown the chicken pieces in it and
place aside.
•Sauté the onions, bell pepper and garlic in it until softened.
•Pour in the red wine vinegar and loosen the brown bits that are stuck.
•Add the tomatoes, chicken, red pepper flakes, basil, salt and pepper and close the
cooker.
•Bring to high pressure over high heat and then adjust to stabilize the pressure.
Ketogenic Pressure Cooker Coq Au Vin
(Servings: 8)
INGREDIENTS:
6 slices smoked bacon, diced
1 tbsp. olive oil
2 lbs. boneless skinless chicken thighs, cut into bite-size pieces
2 lbs. boneless skinless chicken breasts, cut into bite-size pieces
Salt and pepper
1 large carrot, peeled and grated
2 stalks celery, sliced
1 (1 lb.) bag white pearl onion, thawed
8 ounces button mushrooms, cleaned and sliced
1⁄2 tsp. dried thyme
2 tsp. dried parsley
2 cups dry red wine
1⁄4 cup cognac
2 tbsp. cornstarch
3 tbsp. cold water
INSTRUCTIONS:
•Fry the bacon in a pressure cooker until crisp and transfer to a bowl.
•Heat the oil in the cooker and brown the chicken pieces seasoned with salt and pepper
in batches and transfer to the bacon bowl.
•Sauté the carrots and the celery in the pressure cooker for 2 minutes and then add the
onions and sauté until they start to brown.
•Add in the mushrooms, garlic, parsley and thyme and sauté until the mushrooms get dry.
•Mix in the cognac and wine and add back the chicken and bacon pieces.
•Cook for 10 minutes, maintaining the pressure.
•Whisk the cornstarch and water together in a bowl.
•Place the pressure cooker on medium flame and bring to simmer, whisking in the
cornstarch mixture.
•Simmer until the sauce thickens and season with salt and pepper.
Ketogenic Pressure Cooker Hot & Spicy Chicken Wings
INGREDIENTS:
2 pounds chicken wings (about 12), cut at the joint to make about 24 pieces
1 pound celery, trimmed
4 tbsp. hot sauce
¼ cup honey
¼ cup tomato puree
3 tsp. salt
1 cup plain whole milk yogurt
INSTRUCTIONS:
•Pour a cup of water into an electric pressure cooker and place the steamer basket in it.
•Place the chicken wings on the basket evenly and close the pressure cooker.
•Combine the honey, tomato puree, hot sauce and salt in a bowl and mix well until the
honey dissolves.
•Release the pressure of the cooker and coat the wings with the saucy mixture.
•Place the wings on a baking tin lined with parchment paper and place under the broiler
until crispy and brown.
•Brush the chicken with the rest of the coating sauce and serve with the yoghurt dipping
sauce.
Ketogenic Pressure Cooker Spiced Chicken
INGREDIENTS:
For the Chicken:
1 tbsp. olive oil
1 onion, chopped
3 tsp. tomato paste
1 cup water
8 bone-in, skin-on chicken pieces (4 drumsticks & 4 thighs)
Spices:
1 tsp. ginger
1 tsp. cardamom
2 tsp. cumin
2 tsp. coriander
¼ tsp. turmeric
2 bay leaves
3 tsp. salt
INSTRUCTIONS:
•Heat oil in an electric pressure cooker and sauté the onions in it until soft.
•Add the spices and garlic and stir around for 30 seconds.
•Add the salt, water and tomato paste and then and the chicken pieces coating it with the
liquid.
•Release the pressure of the cooker and open it.
•Place the chicken pieces in the serving plate.
Ketogenic Pressure Cooked Whole Chicken
INGREDIENTS:
1 3-4lb. Chicken
1 small can, Beer
Fresh rosemary for garnish
For braising:
1 Lemon, squeezed and zested
2 Bay Laurel Leaves
⅓ portion of the can of Beer
For seasoning:
2 Tbsp. Fresh Rosemary, chopped
2 Tbsp. Fresh Sage, chopped
2 Tbsp. Fresh Thyme, chopped
2 Tbsp. Olive Oil
Juice from one lemon
½ tsp. Salt
Pepper to taste
INSTRUCTIONS:
•Rinse and pat dry the chicken.
•To prepare the seasoning, mix the seasoning ingredients.
•Brush the seasonings on the chicken.
•Brown the chicken on all sides in an electric pressure cooker and transfer to a bowl.
•Deglaze the pressure cooker by pouring 1/3 of the beer can.
•Add half of the lemon zest and a bay leaf to the beer can and place the can at the center
of the cooker.
•Add the rest of the lemon zest and the bay leaf to the pressure cooker.
•Place the chicken over the beer can and pour some seasoning over the chicken and
close the electric pressure cooker.
•Cook at high pressure for 25 minutes.
•Release the pressure and open the cooker.
•Remove the chicken carefully and place on the serving platter.
•Place the pressure cooker uncovered on high heat and reduce the contents.
•Pour over the chicken and garnish with fresh rosemary.
Ketogenic Pressure Cooker Curried Coconut Chicken Soup
INGREDIENTS:
3 cups low-salt chicken broth
1 13.5-ounce can unsweetened coconut milk
3/4 cup chopped green onions
2 1/2 tbsp. curry powder
1 1/2 tbsp. minced fresh lemongrass
1 tbsp. minced peeled fresh ginger
4 large chicken thighs with bones, skin removed
1 6-ounce package baby spinach leaves
3 tbsp. fresh lime juice
1/4 cup chopped fresh cilantro
INSTRUCTIONS:
•Place the chicken broth, coconut milk, green onions, curry powder, lemon grass and
ginger in the pressure cooker.
•Add the chicken to the cooker and close it.
•Over high heat, bring to high pressure and cook for 8 minutes by adjusting to maintain
the pressure.
•Remove from the flame and release the pressure naturally.
•Uncover the cooker and remove the chicken.
•Remove the bones and chop the chicken into cubes.
•Add the cubed chicken back to the soup and throw in the spinach as well.
•Simmer for a minute until the spinach wilts and add in the lime juice.
•Season with salt and pepper.
•Sprinkle the cilantro and serve.
Ketogenic Pressure Cooker Smothered Chicken
(Servings: 4)
INGREDIENTS:
1 tbsp. olive oil
1⁄2 medium onion, thinly sliced
4 boneless skinless chicken breasts
1⁄4 tsp. garlic powder
1⁄4 tsp. poultry seasoning
Salt & pepper
Water
1 cup shredded Colby-Monterey jack cheese
Sauce:
1⁄4 cup mayonnaise
2 tbsp. ranch dressing (Use Wishbone, it has lower carbs)
1⁄2 tbsp. grated parmesan cheese
1⁄8-1⁄4 tsp. paprika
2 ounces cream cheese, softened
INSTRUCTIONS:
•Season the chicken breasts with salt and pepper.
•Heat olive oil in the pressure cooker and sauté the onions in it for 5 minutes.
•Pour sufficient water just to cover the chicken and close the pressure cooker.
•Combine all the sauce ingredients in a bowl.
•Transfer the chicken and the onions to a glass baking dish.
•Pour the sauce over the chicken and sprinkle the shredded cheese on top.
•Bake in an oven preheated to 350 degrees Fahrenheit for 15 minutes.
Ketogenic Pressure Cooker Paprika Chicken
INGREDIENTS:
4 pounds chicken thighs
1 can chicken broth
1/4 cup white wine
1 tbsp. garlic powder
3 tbsp. paprika
1 tsp. salt
1/2- 3/4 tsp. xanthan gum
8 ounces sour cream
INSTRUCTIONS:
•Combine all the ingredients except the xanthan, sour cream and cauliflower in a
pressure cooker and close the cooker.
•Bring to full pressure and pressure cook for 20 minutes.
•Remove the chicken and discard the skin and bones.
•Mix in the xanthan gum and slowly stir in the cream.
•Transfer the chicken back into the sauce.
Ketogenic Pressure Cooker French Style Chicken
(Servings: 2)
INGREDIENTS:
2 chicken breasts, frozen
1/4 cup Dijon mustard
2 tbsp. sugar-free maple flavored syrup
1/4 tsp. Herbs de Province
1 sprig rosemary, fresh
INSTRUCTIONS:
•Pour a cup of water into a pressure cooker and place the trivet inside it.
•Mix the vinegar, mustard syrup, Herbs de Province in a bowl and coat the chicken with
the mixture.
•Place the chicken breasts on the trivet.
•Bring the cooker to full pressure and cook for 12 minutes.
•Remove the chicken and place on the serving platter.
•Garnish with fresh rosemary.
Ketogenic Pressure Cooker Orzo Chicken
(Servings: 6)
INGREDIENTS:
6 boneless, skinned chicken breast halves
2 1/2 tsp. lemon-pepper seasoning
2 tbsp. unsalted butter
1 small onion, chopped
1 cup orzo
1 can (14-1/2 ounces) chicken broth
1/4 tsp. salt
2 medium-size zucchini, cut into 1/2-inch cubes
2 plum tomatoes, seeded and diced
2 tsp. chopped fresh thyme
INSTRUCTIONS:
•Season the chicken with the lemon pepper seasoning.
•Melt the butter in a pressure cooker over medium flame and sauté the onion in it for 5
minutes.
•Mix in the orzo and coat with butter.
•Pour in the broth and add the rest of the lemon pepper seasoning and salt.
•Place the chicken breasts on top and increase the flame.
•Bring the cooker to full pressure and then reduce the heat.
Ketogenic Pressure Cooker Spinach Chicken
(Servings: 4)
INGREDIENTS:
2 tbsp. extra virgin olive oil
1 large red onions – chopped
1 tbsp. garlic – minced
1 tbsp. ginger – minced
1 tsp. turmeric powder
2 tsp. Kashmiri red chili powder ( highly spicy)
2 tsp. coriander powder
1 large tomato – chopped
1 pound chicken – cleaned and cut into pieces
2 cups baby spinach (fresh or frozen) – chopped
1 tsp. garam masala
Salt to taste
INSTRUCTIONS:
•Heat oil in a pressure cooker and sauté the ginger garlic paste in it for 30 seconds.
•Add the onions, red chilli powder, turmeric and coriander powder and sauté for a
minute or two.
•Add the tomatoes and cook for 20-3 minutes.
•Throw in the chicken and combine well.
•Add the spinach and cover the pressure cooker.
•Cook for two whistles and then remove from the flame.
•Sprinkle some salt and garam masala for taste.
Beef Recipes
Ketogenic Pressure Cooker Stroganoff Beef
(Servings: 6)
INGREDIENTS:
2 lbs. beef round steak, cut into cubes
3 Tbsp. olive oil
1/2 cup flour
1/2 tsp. salt
1/4 tsp. pepper
3 cloves of garlic, minced
1 can beef broth
1 Tbsp. Worcestershire sauce
1 cup sour cream
INSTRUCTIONS:
•Coat the beef using quarter cup flour.
•Heat oil in a skillet and brown the beef in it.
•Transfer to the pressure cooker and sauté the garlic and onions in the skillet.
•Add the sautéed onions, garlic, broth, mushrooms, salt, pepper and Worcestershire
sauce to the pressure cooker and cover it.
•Bring to high pressure on medium heat and cook for 20 minutes.
•Remove from the flame and release the pressure using the cold water method.
•Mix the remaining flour in water to make a thick paste and pour it in the cooker to
thicken the broth placing the cooker on low flame uncovered.
•Mix in the sour cream and remove from the flame.
Ketogenic Pressure Cooker Soy Braised Beef Ribs
(Servings: 4-6)
INGREDIENTS:
1 tbsp. sesame oil
2 cloves garlic, peeled and smashed
1" knob fresh ginger, peeled and finely chopped
1 pinch red pepper flakes
¼ cup rice vinegar (or white balsamic vinegar)
⅓ cup raw sugar
⅔ cup soy sauce
⅔ cup salt-free beef stock
4 pounds beef ribs (about 8), chop them in half
2 tbsp. cornstarch
1-2 tbsp. water
INSTRUCTIONS:
•Heat oil in the pressure cooker and sauté the ginger, garlic and red pepper flakes in it.
•Add the vinegar and deglaze the cooker base.
•Add the beef stock, soy sauce and sugar and mix well.
•Throw in the ribs and coat them with the soy based mixture.
•Bring to high pressure on high heat and then reduce the heat once it reaches pressure.
•Release the pressure naturally and transfer the ribs on a cookie sheet.
•Place under a broiler for 5 minutes to brown the ribs.
•Combine the cornstarch with water and mix it into the liquid in the pressure cooker and
boil it until the mixture thickens.
•Pour the sauce over the ribs.
Ketogenic Pressure Cooker Veal Stew
INGREDIENTS:
2 sprigs fresh rosemary, one finely chopped and one for garnish
1 tbsp. olive oil
1 tbsp. butter
8 oz. shallots
2 carrots, chopped
2 celery stalks, chopped
2 tbsp. all purpose flour
3 pounds veal, sliced into 1" cubes
1 cup white wine
White veal stock
2 tsp. salt - withhold if using salted stock
INSTRUCTIONS:
•Heat oil and butter in the pressure cooker and add the chopped rosemary.
•Add the shallots, celery and carrots and sauté until the shallots soften.
•Coat the meat cubes with flour and throw off any excess.
•Place the sautéed veggies aside in the pressure cooker and brown the meat cubes.
•Add the wine and deglaze the brown bits at the bottom.
•Pour the stock to almost cover the meat and close the pressure cooker.
•Simmer uncovered for 5 minutes until the liquid thickens slightly.
Ketogenic Pressure Cooker Roasted Beef with Mushrooms
(Servings: 6-8)
INGREDIENTS:
1 2lb Beef Roast
8oz White Mushrooms, sliced
1 Carrot, diced
1 Onion, diced
1 Celery stalk, diced
1 bunch of Parsley, chopped
1 clove Garlic, pressed
2 Tbsp. of Butter
Oil
¾ cup water
Salt and Pepper
INSTRUCTIONS:
•Season the meat with salt and pepper.
•Heat oil and butter in a pressure cooker and add the roast.
•Sear the outside of the roast and then add the carrots, onion and celery and allow to
soften.
•Add the garlic and parsley and spread it over the roast.
•Add the water and the mushrooms and sprinkle salt and pepper.
Ketogenic Pressure Cooker Italian Veal Roast
INGREDIENTS:
2 tbsp. olive oil
1 pound veal roast
1 onion, roughly sliced
1 carrot, roughly sliced
1 celery stalk, roughly sliced
2 garlic cloves, whole
5 bay leaves
1 rosemary sprig
4 cloves
1 tbsp. salt
1 tsp. freshly ground pepper
1 cup white wine
1 cup water
For the tuna sauce:
3 Anchovies
1- 5½ oz. can of Tuna in Olive Oil, strained
1 cup mayonnaise
2 tbsp. capers, rinsed if salted or drained if in oil
INSTRUCTIONS:
•Heat olive oil in the cooker and brown the meat on all sides. Place aside in a bowl.
•Sauté the onions, celery and carrots in the pressure cooker and add in the garlic, bay
leaves, cloves and rosemary.
•Return the meat to the cooker and cover with wine and water seasoning with salt and
pepper.
•Release the pressure naturally, uncover and remove the roast.
•Reserve the stock for later use.
•For the tuna sauce, puree all the ingredients.
•Slice the roast and serve with the tuna sauce.
Ketogenic Pressure Cooker Beef Pepper Steak
INGREDIENTS:
2 lbs. round beef steak, cut into serving size pieces
1 tbsp. olive oil
1 can (14.5 oz.) beef broth
1 tbsp. dehydrated onion flakes
1/2 tsp. salt and pepper
1 tsp. onion powder
3/4 cup sliced onion
2 medium green bell peppers, cut into chunks
INSTRUCTIONS:
•Season the steak with salt and pepper and brown it in oil.
•Place all the ingredients in the pressure and close it.
•Bring to full pressure on high heat and then reduce the heat to maintain pressure.
Ketogenic Pressure Cooker Beef Anaheim
INGREDIENTS:
3 lb. beef chuck roast cubes, fat trimmed off
4 tsp. olive oil
1 very large onion, chopped into 1/2 inch pieces
1 tbsp. crushed garlic
2 tbsp. ground Ancho chile peppers
2 tsp. sweet paprika
2 tsp. Mexican oregano
1 tbsp. ground cumin
1/2 cup beef stock
2 cans (10 oz. can) diced tomatoes with green chiles
1 can (4 oz.) diced Anaheim green chiles with juice
salt and fresh ground black pepper to taste
2 tbsp. fresh squeezed lime juice
INSTRUCTIONS:
•Heat 2 tsp. oil in a skillet and brown the meat in it on one side and transfer to a
pressure cooker.
•Add the remaining olive oil to the skillet and sauté the onions in it until lightly browned
and then add the paprika, Ancho chile, garlic, oregano and cumin and cook for a minute
after which transfer the spices to the cooker.
•Deglaze the skillet using the beef stock and then pour it into the pressure cooker.
•Add the tomatoes to the cooker.
•Bring to high pressure on high heat and then reduce the heat to maintain pressure.
•Add the Anaheim chiles and stir the mixture.
•Simmer uncovered on low flame until thickened for around 20 minutes.
•Season with salt and pepper and mix in the lime juice.
Ketogenic Pressure Cooker Braised Ribs
(Servings: 4)
INGREDIENTS:
2 tbsp. olive oil, divided
3 lbs. beef short ribs
10 ounce bag pearl onions, ends trimmed and peeled
4 garlic cloves, peeled and sliced
½ cup dry sherry
1 large carrot, top removed, peeled, and cut into large chunks
1 celery stalk, cut into large chunks
1 bay leaf
1 sprig thyme
1 sprig flat leaf parsley
2 cups beef broth
1 tsp. of cornstarch, if needed
INSTRUCTIONS:
•Season the ribs with salt and pepper.
•Heat a tbsp. of olive oil in the pressure cooker over medium flame and then add the
short ribs and brown on both sides until golden. Place aside in a bowl.
•Add another tbsp. of oil and sauté the pearl onions until lightly browned.
•Add the garlic and sauté for half a minute.
•Pour in sherry and deglaze the bottom.
•Return the ribs back to the cooker with the celery, carrot, bay leaf, parsley, thyme and
beef stock.
•Cover the pressure cooker and bring to pressure on high heat.
•Reduce the heat to medium and cook for 45-50 minutes.
•Place the ribs and veggies in a serving bowl.
•To thicken the sauce if required, mix cornstarch in some water and add to the sauce and
simmer lightly until thickened.
Ketogenic Pressure Cooker Tomato & Mustard Braised Ribs
(Servings: 8)
INGREDIENTS:
2 tbsp. seasoned salt
2 tbsp. cassava flour
4pounds beef short ribs
2 tbsp. coconut oil
1large onion, chopped
3cloves garlic, minced or pressed
1stalk celery, chopped
1cups diced tomatoes in juice
1cups beef broth
1cup dry red wine
1 tbsp. yellow mustard
2 tbsp. honey
1 tsp. cumin
2 bay leaves
1 tsp. seasoned salt
INSTRUCTIONS:
•Mix the cassava flour with 2 tbsp. flour in a bowl and coat the short ribs with it.
•Heat oil in the pressure cooker and brown the ribs in batches and place aside in a
plate.
•Sauté the onions and garlic for 5-6 minutes and scrape the brown bits stuck to the
bottom.
•Pour in the broth, wine and add the tomatoes, mustard, tomato paste, cumin, honey, 1
tsp. seasoned salt and bay leaves and bring to simmer.
•Return the ribs back to the cooker.
•Cook for 1 hour under pressure.
•Place the ribs in a bowl.
•Simmer the sauce on medium flame to thicken it and then add the ribs back to sauce.
Ketogenic Pressure Cooker Asian Beef Ribs
INGREDIENTS:
3lbs Beef Ribs
2 Cups Bold Red Wine
1 Cup Beef Broth
6 Cloves Garlic Minced
2 Onions Roughly Chopped
1 Cup Minced Green Onion
2 Jalapenos Minced
1/2 Cup Low Sodium Soy Sauce
2 tbsp. Sesame Oil
2 tbsp. Rice Wine Vinegar
1 tbsp. Honey
2 tbsp. Corn Starch
2 tbsp. Cold Beef Broth
INSTRUCTIONS:
•Heat oil in the pressure cooker and brown the ribs seasoned with salt and pepper in
batches and place aside in a plate.
•Sauté the onions and green onions until soft and then the hot peppers and garlic.
•Pour in the wine, increase the heat and reduce the liquid by half.
•Return the ribs back to the pressure cooker with the rest of the ingredients except the 2
tbsp. broth and the corn starch and bring to boil.
•Cook for 15 minutes at high pressure and then remove from the flame.
•Thicken the sauce with a mixture of the cornstarch and 2 tbsp. beef broth if necessary.
Ketogenic Pressure Cooker Coffee Roast Beef
INGREDIENTS:
1 (3-pound) beef sirloin tip roast
2 1/2 cups brewed coffee
2 1/2 cups water, divided
2 beef bouillon cubes
1 tsp. salt
2 tsp. dried basil
1/2 tsp. coarsely ground pepper
1/2 cup all-purpose flour
INSTRUCTIONS:
•Heat oil in the pressure cooker and brown the roast in it with the garlic and onions.
•Mix the coffee, bouillon, 2 cups water, salt and basil in a bowl and pour it over the
roast.
•Cook over high heat until the pressure is reached and then reduce the heat.
•Release the pressure using the cold water method and uncover.
Ketogenic Pressure Cooker Peachy Roast Beef
(Servings: 8-10)
INGREDIENTS:
3 -4 lbs. beef roast
2 tbsp. olive oil, for browning
1 -2 onion, peeled & quartered
2 garlic cloves, peeled and smashed
Salt & pepper, to taste
1 -2 quart peach juice
3 -4 tbsp. cornstarch
3 ounces cold water
INSTRUCTIONS:
•Leave the beef roast at room temperature for 30 minutes.
•Heat oil in the pressure cooker until it begins to smoke.
•Season the roast with salt and pepper and brown the roast in the oil.
•Add the onion and garlic and pour sufficient peach juice to cover the roast.
•Bring to pressure and then cook for 45 minutes.
•Remove from the flame.
•Transfer the roast onto a platter.
•Mix the cornstarch in water and pour into the cooking liquid in the pressure cooker.
•Bring to a boil, stirring continuously until the sauce thickens.
•Slice the roast and pour the gravy on top.
Ketogenic Pressure Cooker BBQ Sauced Spare Ribs
(Servings: 10)
INGREDIENTS:
10 lbs. spareribs, cut into serving pieces
Salt and pepper
Paprika
3 tsp. vegetable oil
4 onions, sliced
2 cups ketchup
1 cup vinegar
1 tsp. chili powder
1 tsp. celery seed
INSTRUCTIONS:
•Season the spare ribs with salt, pepper and paprika.
•Heat oil in the pressure cooker and brown the ribs in it.
•Throw in the onions.
•Mix all the remaining ingredients together in a bowl and pour over the ribs.
•Cook for 15 minutes at 15 pounds pressure.
Ketogenic Pressure Cooker Italian Rump Steak
(Servings: 15)
INGREDIENTS:
9 lbs. rump steak
3 tsp. cooking oil
3 onions, chopped
2 cups diced celery
3 carrots, chopped
3 bay leaves
1 tsp. salt
3 (6 ounce) cans tomato paste
2 (10 1/2 ounce) cans beef broth
1 1⁄2 cups dry red wine
INSTRUCTIONS:
•Heat oil in the pressure cooker and brown the rump steak in it.
•Throw in the veggies and add the seasonings.
•Combine the tomato paste with the broth and the wine and pour it over the meat and
veggies.
•If needed, thicken the sauce.
Ketogenic Pressure Cooker Mushroom & Beef Stew
(Servings: 4)
INGREDIENTS:
2 tbsp. canola oil
1 1⁄2 lbs. stew meat
1 large onion, cut up
4 carrots, peeled and cut into chunks
4 red potatoes, cut into chunks
Salt & pepper
1 -2 tsp. dried parsley
8 -12 button mushrooms, rinsed and halved
10 ounces condensed golden mushroom soup
10 -20 ounces water
1 -2 beef bouillon cube
INSTRUCTIONS:
•Heat oil in the pressure cooker, add the meat and brown it on all sides.
•Add the carrots, onions, potatoes, mushrooms, salt, pepper, golden mushroom soup,
parsley, water and the beef bouillon.
•Cover the pressure cooker and bring to high pressure over high heat.
•If needed, thicken the gravy using a cornstarch mixed in water and then boiling the
gravy until thickened.
Ketogenic Pressure Cooked Chuck Roast
(Servings: 4-6)
INGREDIENTS:
1 1⁄2-2 lbs. chuck roast
3 tbsp. olive oil
2 tbsp. mustard
1 tsp. paprika
1⁄2 tsp. coarse salt
12 ounces beer
2 tbsp. flour
1 cup beef broth
1 large onion
6 carrots
INSTRUCTIONS:
•Heat oil in the pressure cooker, and brown the beef in it on both sides.
•Add a small amount of beer and deglaze the bottom of the pressure cooker.
•Add the tomato paste and flour and cook for a minute.
•Add the meat and the rest of the ingredients.
•Cover the pressure cooker and cook for an hour on high pressure.
Ketogenic Pressure Cooked Sauerkraut & Spare Ribs
(Servings: 4)
INGREDIENTS:
2 pounds spare ribs, cut into serving size pieces
Salt and pepper
1 quart sauerkraut
1 tbsp. brown sugar
1 1/2 cup water
INSTRUCTIONS:
•Heat oil in the pressure cooker, and brown the ribs in it.
•Season with pepper and salt.
•Sprinkle the brown sugar and pour the sauerkraut over the ribs.
•Cover the pressure cooker and place the regulator on the vent pipe.
•Cook for 15 minutes as the pressure regulator rocks slowly.
Ketogenic Pressure Cooker Beef Montparnasse
(Servings: 6)
INGREDIENTS:
2 pounds beef round steaks, cut into serving pieces
2 tbsp. shortening
2 slices bacon, cooked, crumbled
6 small white onions, peeled
6 new red potatoes, scrubbed
1 can (8 ounce size) mushrooms, with liquid
1 tbsp. parsley, minced
2 tsp. salt
1 bay leaf
INSTRUCTIONS:
•Heat and melt the shortening in the pressure cooker, and brown the steak in it.
•Add the rest of the ingredients.
•Cover the pressure cooker and bring to full pressure over high heat.
•Remove the steak and place in a platter.
•Thicken the gravy by boiling to reduce it and then pour over the steak.
Ketogenic Pressure Cooker Shredded Beef
(Servings: 10)
INGREDIENTS:
6 pounds boneless chuck, cut in 1" cubes
1/2 cup red chili sauce
1/2 cup water
1 cup barbecue sauce
2 tbsp. olive oil
1 onion, chopped
INSTRUCTIONS:
•Heat oil in the pressure cooker, and sauté garlic in it.
•Brown the meat in the oil and then add the rest of the ingredients.
•Cover the pressure cooker and cook for an hour.
•Place the meat in a bowl and shred it.
Ketogenic Pressure Cooker Braised Beef Chuck with Mushrooms &
Tomatoes
(Servings: 6)
INGREDIENTS:
3 pounds boneless beef chuck, trimmed off all fat
3 tbsp. olive oil
2 medium onions, diced into 1-inch cubes
1/2 pound mushrooms, quartered
1/4 cup flour
1 cup dry red wine
2 cups canned tomatoes
24 pimento-stuffed green olives
1/2 tsp. dried thyme
1 bay leaf
1 pinch cayenne pepper
1/2 tsp. saffron threads
1/4 cup fresh parsley, chopped
INSTRUCTIONS:
•Cut the beef into cubes.
•Heat oil in a pressure cooker and brown the beef cubes in it.
•Add the onions, garlic and mushroom and stir mix.
•Sprinkle the flour over the beef and stir to coat.
•Add the olives, tomatoes, wine, thyme, bay leaf, cayenne and saffron and bring to boil.
•Cover the pressure cooker and bring to full pressure.
•Reduce the heat to maintain pressure and cook for around 20-25 minutes.
•Serve the beef garnished with the chopped parsley.
Ketogenic Pressure Cooker BBQ Roast with Apricot Preserves
(Servings: 8)
INGREDIENTS:
1/2 cup ketchup
1/2 cup apricot preserves
1/4 cup brown sugar
1/4 cup white vinegar
1/2 cup soy sauce
1 tsp. crushed red pepper
1 tsp. dry mustard
black pepper
4 1/2 pounds eye of round bottom, boneless chuck roast
1 1/2 cup water for beef
1 large sliced onion
INSTRUCTIONS:
•Combine the ketchup, brown sugar, preserves, vinegar, red pepper, soy sauce, black
pepper and mustard in a bowl to prepare the sauce.
•Marinate the roast in the barbeque sauce overnight in the refrigerator.
•Add water to the pressure cooker and place the steamer basket in it.
•Place half of the sliced onions on the steamer basket and place the roast on the onions.
Reserve the sauce.
•Place the rest of the onions on top of the roast.
•Close the pressure cooker and put the regulator on the vent pipe.
•Cook for 10-12 minutes at 15 pounds pressure.
•Remove the roast, slice it and serve with sauce.
Ketogenic Pressure Cooked Marengo Veal
(Servings: 8)
INGREDIENTS:
1/4 cup flour
1 tsp. salt
1/2 tsp. thyme
2 1/2 pounds veal stew meat, cubed
5 tbsp. oil
3/4 cup onion, chopped
1 clove garlic, chopped
1 cup water
1 cube chicken bouillon
1 cup tomatoes, canned
1 1/2 tsp. parsley
1 bay leaf
INSTRUCTIONS:
•Combine the flour, salt, thyme and pepper and dredge the veal in the mixture.
•Heat oil in the cooker and brown the meat in it. Remove and place aside in a bowl.
•Sauté the garlic and onions in the oil and add the rest of the ingredients along with the
browned meat.
•Close the pressure cooker and after the control jiggles cook for 15 minutes.
•Release the pressure under cold water.
•Combine the remaining flour with ½ cup water and add to the liquid in the pressure
cooker.
•Place over medium flame until thickened, stirring continuously.
Ketogenic Pressure Cooked Milwaukee’s Best Spare Ribs
(Servings: 8)
INGREDIENTS:
2 1/2 pounds spareribs, cut into serving pieces
1 cup beer
1/3 cup honey
2 tsp. lemon juice
1 tsp. salt
1 1/2 tsp. dry mustard
1/2 tsp. ground ginger
1/8 tsp. nutmeg
1 tbsp. cooking oil
INSTRUCTIONS:
•Place the ribs in a shallow dish.
•Combine all the remaining ingredients except the oil and pour over the ribs and
refrigerate overnight.
•Heat oil in a pressure cooker and brown the ribs in it.
•Add half cup of the marinade to the pressure cooker and close the cooker.
•Place the pressure regulator on the vent pipe and cook for 15 minutes.
Seafood Recipes
Ketogenic Pressure Cooker Clam Chowder
(Servings: 6-8)
INGREDIENTS:
3 (10 1/2-14 ounce) cans clams, minced
1⁄2 lb. lean bacon, diced (reserve some for garnish)
1 cup onion, chopped
1 cup raw potatoes, diced, peeled
1 tsp. salt
1⁄4 tsp. white pepper
2 cups half-and-half
2 cups milk
2 tbsp. butter
Paprika
1 pinch thyme
INSTRUCTIONS:
•Drain the clams, reserving the liquid.
•Add sufficient water to the clam liquid if needed to make four cups and place aside.
•Brown the bacon until golden in a pressure cooker, remove and place aside.
•Retain only a quarter of the fat in the pressure cooker and sauté the onions in it.
•Add salt, pepper, potatoes, 4 cups clam liquid and bring to a boil.
•Close the pressure cooker and bring to 15 lbs. pressure on high heat.
•Remove from the flame.
•Add the milk, half and half, butter, clams and simmer gently.
Ketogenic Pressure Cooker Jambalaya
(Servings: 4)
INGREDIENTS:
1⁄2 tbsp. oil
8 ounces andouille sausages, sliced
8 ounces boneless skinless chicken breasts, cut into 1-inch pieces
8 ounces shrimp, peeled & deveined (uncooked)
2 tsp. creole seasoning
1 tsp. dried thyme leaves
2 dash cayenne pepper
1 onion, chopped
1 green bell pepper, chopped
1 jalapeno pepper, finely chopped
3 stalks celery, sliced
1 cup long grain white rice
2 cups canned tomatoes, undrained
1 cup chicken broth
3 tbsp. fresh parsley, minced
INSTRUCTIONS:
•Set the electric pressure cooker to browning mode and add in the chicken, sausage and
shrimps.
•Add a tsp. of creole seasoning, half tsp. of thyme and a dash of cayenne pepper and
cook for 3-5 minutes, stirring often until the shrimps have turned pink and chicken is
cooked.
•Remove and place aside in a bowl.
•Add the garlic, onion, peppers and celery to the pressure cooker with the rest of the
creole seasoning, cayenne and thyme and cook for 4-5 minutes, stirring often.
•Add the tomatoes, broth and rice to the pressure cooker and cover it.
•Bring to high pressure and cook for 8 minutes.
•Stir in the cooked fish and meat along with the parsley.
•Leave covered for 5 minutes prior to serving.
Ketogenic Pressure Cooker Mediterranean Fish
INGREDIENTS:
4 Cod fillets
1 lb. Cherry Tomatoes, halved
1 cup Black salt-cured Olives
2 tbsp. Pickled Capers
1 bunch of fresh Thyme
Olive Oil
1 clove of garlic, pressed
INSTRUCTIONS:
•Place the cherry tomatoes spread on the base of a heat proof bowl and sprinkle some
thyme.
•Arrange the fish fillets over the tomatoes and sprinkle the rest of the tomatoes, dash of
olive oil, garlic, salt and pepper.
•Place the dish in the pressure cooker and set the pressure to low.
•Bring to pressure over high heat and then lower the heat.
•Cook for 8 minutes at low pressure.
•Place the fish on the serving platter, topped with the cherry tomatoes and sprinkled
with capers, olives, thyme, pepper and a dash of olive oil.
Ketogenic Pressure Cooker Coconut Curried Fish
INGREDIENTS:
1-1.5 lb. Fish steaks, rinsed and cut into bite-size pieces, fresh
1 Tomato, chopped
2 Green Chiles, sliced into strips
2 Medium onions, sliced into strips
2 Garlic cloves, squeezed
1 Tbsp. freshly grated Ginger
6 Curry leaves
3 Tbsp. of Curry Powder mix
2 cups un-sweetened Coconut Milk
Salt to taste
Lemon juice to taste
Olive oil
INSTRUCTIONS:
•Heat oil in a pressure cooker over medium flame and throw in the curry leaves, frying
lightly until golden.
•Add the ginger, garlic and onion and sauté until soft.
•Add the curry powder mix and sauté until it releases the aroma.
•Pour the coconut milk and deglaze the bottom incorporating it into the sauce.
•Add the tomatoes, green chiles and fish pieces and coat it with the mixture.
•Set the pressure to low.
•Bring to pressure over high heat and then lower the heat.
•Sprinkle salt and the lemon juice prior to serving.
Ketogenic Pressure Cooker Steamed Mussels
INGREDIENTS:
2 lbs. Mussels, cleaned and de-bearded
1 White Onion, chopped
1 Small head of Radicchio, cut into thin strips
1 lb. of Baby Spinach
1 clove of Garlic, smashed
½ cup of a dry Rose' wine, or a dry white wine
½ cup of water
Olive Oil
INSTRUCTIONS:
•Place the mussels in the steamer basket and place aside.
•Heat the olive oil in the pressure cooker and sauté the garlic clove and onion it.
•Pour the red wine and deglaze the bottom.
•Place the steamer basket of mussels and close the pressure cooker.
•Pressure cook for a minute on low.
•Arrange the serving plates with a layer of radicchio strips and baby spinach over
which place the steamed mussels.
•Serve with the hot broth.
Ketogenic Pressure Cooker Steamed Herbed Fish
INGREDIENTS:
4 fillets of Grouper, Fresh
1 Lemon, sliced
1 White Onion, shaved into rings
3 small potatoes, thinly sliced
4 sprigs of Thyme
4 sprigs of Parsley
Salt and pepper
Olive oil
INSTRUCTIONS:
•Using a mandolin get the onions and potatoes really thin.
•Cut four pieces of parchment paper and layer the ingredients in the order: swirl of
olive oil, thin potato slices, salt, pepper, olive oil, fish fillets, salt, pepper, olive oil,
herbs, onion rings, lemon slices, pinch of salt and olive oil.
•Fold the packet and place inside a tin foil.
•Pour two cups of water in a pressure cooker and place the steamer basket in.
•Place the packets in the steamer basket cooking two at a time.
•Bring to pressure on high heat and then reduce the heat.
•Cook for 10 minutes at high pressure.
•Open the foil and parchment paper and transfer the contents to the serving plate.
•Repeat with the remaining 2 packets.
Ketogenic Pressure Cooker Calamari
INGREDIENTS:
1 ½ pounds calamari fresh, cleaned well and cut into rounds
1 (14.5 ounce) can of chopped tomatoes
1/2 glass of white wine
1 garlic clove, smashed
1 bunch parsley, chopped
2 anchovies
1 pinch of red pepper flakes
1 Lemon, juiced
Olive Oil
Salt & pepper
INSTRUCTIONS:
•Add oil, a pinch of red pepper flakes, garlic and anchovies to the pressure cooker and
place on low flame, tossing the ingredients to flavor the oil.
•Add the fresh and cleaned calamari and color them lightly.
•Pour in the white wine and leave to slightly evaporate.
•Add the tomatoes and half the parsley.
•Fill the tomato can with water and add into the pressure cooker. Stir all the ingredients.
•Reduce the flame and cook for 15-20 minutes at high pressure.
•Release the pressure and uncover the cooker.
•Mix in the lemon juice, parsley and some olive oil.
Ketogenic Pressure Cooker Salmon Steaks
INGREDIENTS:
1 medium onion, sliced in rings
2 (1 3/4 lb.) salmon steaks, approximately 1 inch thick
1/4 tsp. salt
1 lemon, sliced
1/2 cup water
INSTRUCTIONS:
•Place the trivet in a cooker and add the wine and water.
•Season the fish with salt and pepper and place it on the trivet.
•Place the lemon slices on top of the fish and close the cooker. Reserve 4 slices of
lemon for garnish.
•Bring to pressure over high heat and then reduce the heat and cook for 6 minutes.
•Release the pressure and uncover the cooker.
•Place the fish on a platter, discarding the lemon and onion.
•Garnish with the reserved lemon slices.
Ketogenic Pressure Cooker Cheese Smothered Haddock
(Servings: 6)
INGREDIENTS:
2 tbsp. margarine
2 tbsp. flour
1/2 tsp. salt
Black pepper
1 cup milk
2 cups grated American cheese
2 pounds fresh haddock filets
1 1/2 cup water
INSTRUCTIONS:
•To prepare the cheesy sauce, melt the margarine in a saucepan and mix in the flour,
pepper, salt, heating it until smooth and bubbling.
•Slowly add the milk, stirring continuously till the sauce is smooth and thickened.
•Place the haddock in a metal bowl that fits inside the cooker and cover the fillets with
the cheese sauce.
•Cover the bowl with an aluminum foil tightly.
•Add water to the cooker and place the bowl on a rack in the cooker.
•Close the cooker.
•Bring to pressure over high heat and then reduce the heat and cook for 5 minutes.
•Release the pressure using the quick release method and uncover the cooker.
Ketogenic Pressure Cooker Almond Cod
(Servings: 4)
INGREDIENTS:
1 package (1-pound size) frozen cod fillets, thawed and cut into even pieces
2 cloves garlic, cut in half
1/2 cup lightly packed parsley sprigs
1 tbsp. fresh oregano sprigs
2 tbsp. slivered almonds
1/2 tsp. paprika
1 cup chicken broth
1 package (10 ounce size) frozen peas
INSTRUCTIONS:
•Combine the parsley, garlic, oregano, paprika and 1 tbsp. almonds in a food processor
and pulse.
•Heat oil in a pressure cooker and brown the rest of the almonds, remove and drain on
paper napkins.
•Pour the broth into the pressure cooker and mix in the herb mixture.
•Place a rack in the cooker and arrange the fish pieces on it.
•Cover the pressure cooker and cook for 2 minutes at 15 pounds pressure.
•Remove the fish and the rack and add the frozen peas to the broth.
•Close the cooker and cook for a minute at 15 pounds pressure.
Ketogenic Pressure Cooker Scallop & Fennel Bisque
(Servings: 4)
INGREDIENTS:
2 small fennel bulbs, long stalks trimmed down to bulb
1 medium onion, chopped into thin slices
1 medium red potato, chopped into thin slices
1 celery stalk, chopped into thin slices
3 tbsp. unsalted butter
1/4 pound sea scallops, rinsed
1 cup clam juice
1 cup water
Salt, to taste
Freshly ground black pepper, to taste
Freshly ground nutmeg, to taste
2 tsp. Bermuda hot pepper sauce
INSTRUCTIONS:
•Peel the bulb, remove the core and chop the bulb into thin slices.
•Melt butter in a pressure cooker and add in the onions, potatoes, fennel, garlic and
celery.
•Close the pressure cooker and cook for 7 minutes under high pressure.
•Release the pressure, uncover and add the scallops, clam juice, water and wine to the
pressure cooker.
•Cover the pressure cooker and bring to high pressure.
•Cook for 10 minutes and then release the pressure.
•Uncover and then puree the mixture in a food processor.
•Stir in the salt, pepper, hot pepper sauce and nutmeg.
Ketogenic Pressure Cooker Steamed Fish Fillets
(Servings: 4)
INGREDIENTS:
4 white fish fillets
17oz cherry tomatoes, sliced
1 cup olives
1 clove of garlic, crushed
A large pinch of fresh thyme
Olive oil
INSTRUCTIONS:
•Add a cup of water to the pressure cooker and place the steamer basket in it.
•Arrange the fish fillets in the basket and place the cherry tomatoes and olives above it.
•Sprinkle the garlic, fresh thyme, salt and a dash of olive oil.
•Reduce the flame and cook the fillets for 7-10 minutes on low pressure.
Ketogenic Pressure Cooker Citrus Fish Fillets
(Servings: 4)
INGREDIENTS:
4 white fish fillets
Juice and zest from 1 orange
Thumb size piece of ginger, chopped
3 to 4 spring onions
Olive oil
Salt and pepper
1 cup of fish stock
INSTRUCTIONS:
•Gently rub oil on the fish fillets and season the fillets with a little salt and pepper.
•Pour the fish stock and add the ginger, spring onions to the pressure cooker.
•Mix in the orange zest and juice.
•Arrange the fish on a steamer basket and place it in the pressure cooker.
•Lay the fish fillets on green salad and pour the dressing over the fillets.
Ketogenic Pressure Cooker Raspberry Salmon Steaks
(Servings: 6)
INGREDIENTS:
6 salmon steaks (1 inch thick)
1 pint raspberry vinegar
2 tbsp. olive oil
4 leeks, cut into 1/2 inch slices
2 garlic cloves, crushed
2 tbsp. minced fresh parsley
1 cup bottled clam juice
2 tbsp. fresh lemon juice
1 tsp. sherry
1 tsp. salt
1/2 tsp. white pepper
1/3 cup chopped fresh dill
Fresh raspberries, as garnish
INSTRUCTIONS:
•Leave the salmon steaks marinated in raspberry vinegar refrigerated for 4-5 hours.
•Heat olive oil in a pressure cooker and sauté the garlic, leeks and parsley in it.
•Pour in the lemon juice, clam juice and sherry.
•Season with salt, pepper and dill.
•Add the salmon steaks to the pressure cooker without pouring the collected raspberry
vinegar.
•Lay the fish fillets on a serving plate surrounded by the herbs.
•Garnish with some fresh raspberries.
Ketogenic Pressure Cooker Fish Chowder
(Servings: 4)
INGREDIENTS:
3 tbsp. olive oil
1 cup finely chopped onion
1 cup finely chopped celery
1 cup finely chopped carrot
1 1/2 cups peeled chopped tomato
1 tsp. finely chopped garlic
1/2 cup flour
1/2 tsp. cinnamon
1/2 tsp. marjoram
1/2 tsp. oregano
4 pints fish stock
1 cup light cream
2 cups cooked, flaked white fish meat
1-ounce black rum
1-ounce Worcestershire sauce
1 1/2 tsp. hot sauce
INSTRUCTIONS:
•Heat oil in the pressure cooker and sauté the tomato, chopped veggies and garlic in it
for 5-6 minutes, stirring often.
•Mix in the cinnamon, flour and herbs and cook for 2-3 minutes over medium flame,
stirring continuously.
•Pour in the fish stock and light cream.
•Crumble the fish into the cooker and add the rum, hot sauce and Worcestershire sauce,
mixing well.
•Release the pressure using the cold water technique and uncover.
•Season with salt and pepper and stir.
Ketogenic Pressure Cooker Seafood Gumbo
(Servings: 10)
INGREDIENTS:
1 1/4 cups flour
3/4 cup vegetable oil
1 cup diced white onions
1/2 cup diced celery
1 cup diced green bell pepper
2 tbsp. peanut oil
6 plum tomatoes, peeled, seeded and diced
3 bay leaves
1/2 tsp. onion powder
1 tsp. crushed dried thyme
1 tsp. paprika
1 tsp. celery seeds
1 pound andouille sausage
2 quarts chicken stock
2 dozen raw shrimp, shells off, tails on
2 dozen cooked crawfish tails, 6 crawfish reserved, for garnish
1/2 pound lump crab meat
2 dozen oysters, shucked
Salt and black pepper, to taste
INSTRUCTIONS:
•Mix the flour in vegetable oil over medium flame in a skillet, stirring constantly for a
couple of minutes until a brownish color is got.
•Sauté the celery, onions, garlic and bell peppers in the peanut oil in a pressure cooker
until soft for 10-12 minutes.
•Mix in the tomatoes, sausage, spices and pour in the chicken stock.
•Add 1 cup of the flour roux, a tablespoon at a time until you get the desired thickness.
•Add the crabmeat, crawfish, shrimps and oysters.
•Season with salt and pepper and stir.
Ketogenic Pressure Cooker Poached Salmon
(Servings: 4)
INGREDIENTS:
16 ounces salmon fillet with the skin on
4 scallions, trimmed
Zest of 1 lemon
3 black peppercorns
½ tsp. fennel seeds
1 tsp. white wine vinegar
1 bay leaf
½ cup dry white wine
¼ cup fresh dill
Salt and Pepper
INSTRUCTIONS:
•Season the fish gently with salt and pepper and place in a trivet fitted in the pressure
cooker.
•Pour the vinegar, wine and broth over the fish and place the rest of the ingredients on
top.
•Reduce the flame and cook for 4 minutes maintaining the pressure.
•Place the salmon on the serving platter.
•Continue heating the other ingredients uncovered until reduced.
•Pour the sauce over the salmon fillets.
Ketogenic Pressure Cooker Shrimps Piquant
(Servings: 4)
INGREDIENTS:
2 tbsp. olive oil
1 ½ pounds large shrimp de-shelled
1 cup minced onion
2 tbsp. minced parsley
4 cloves garlic minced
2 tsp. paprika
¼ cup dry white wine
½ cup fish stock
1 cup tomato sauce
Pinch of sugar
Pinch of saffron
1 tsp. crushed hot red pepper
1 bay leaf
¼ tsp. thyme
Salt, freshly ground pepper to taste
INSTRUCTIONS:
•Heat oil in a pressure and sauté the shrimps in it for a minute over high flame and
transfer to a plate.
•Add a little more oil and sauté the onions in it until soft.
•Mix in the garlic, parsley and paprika and pour in the wine.
•Bring to boil and reduce the wine by half.
•Mix in the tomato sauce, saffron, sugar, fish stock, bay leaf, hot red pepper, thyme and
season with salt and pepper.
•Boil the mixture, if required to thicken.
•Throw in the shrimps and cover the pressure cooker.
•Release the pressure, uncover and discard the bay leaf.
Ketogenic Pressure Cooker Trout with Toasted Almonds
(Servings: 4)
INGREDIENTS:
4 fresh river trout, boned, slit
Distilled White vinegar to taste
Salt to taste
4 cups torn outer lettuce leaves
½ cup water
½ cup parsley sauce
2 tbsp. sliced almonds, toasted
Parsley Sauce:
1 cup fresh parsley leaves, minced
1 large shallot, minced
Pinch of salt
1 tsp. white wine vinegar
2 tbsp. water
INSTRUCTIONS:
•For the parsley sauce, combine all the ingredients in a bowl and mix well. Leave aside
for a maximum of 45 minutes.
•Season the trout with salt and vinegar outside and within.
•Add three cups of lettuce to the pressure cooker and place the trout on it, layering the
rest of the lettuce on top.
•Add the water and close the pressure cooker.
•Over high heat bring to pressure and cook for 3 minutes.
•Remove from the flame and allow standing for 3 minutes.
•Place the trout on a plate and remove the skin from both sides.
•Transfer the trout to a serving platter and spread some parsley sauce over it.
•Sprinkle some toasted almonds.
Ketogenic Pressure Cooker Steamed Butter Mussels
(Servings: 4)
INGREDIENTS:
4 small tomatoes, peeled, seeded and coarsely chopped
6 large cloves of garlic, chopped coarsely
2 tbsp. butter
2 pounds mussels, rinsed
¼ cup flat-leaf parsley, chopped for garnish
INSTRUCTIONS:
•Mix the butter, tomatoes, wine and garlic in a pressure cooker.
•Place the mussels on top and close the pressure cooker.
•Over high heat bring to pressure and cook for 3-4 minutes.
•Remove from the heat and allow standing for 2 minutes.
•Place the mussels in a serving bowl and pour the juice over.
•Sprinkle the parsley over.
Ketogenic Pressure Cooker Indian Shrimp Curry
(Servings: 4)
INGREDIENTS:
1 ½ tbsp. vegetable oil
1 medium white onion, diced
¾ tsp. cumin seeds
2 tsp. grated fresh turmeric
1 ½ tsp. chilli powder
1 ½ tsp. salt
4 medium tomatoes, coarsely chopped
2 medium Yukon gold potatoes, diced
1 tbsp. fresh lemon juice
¼ cup water
1 pound medium shrimps, shelled, deveined, tails removed
¾ pounds large shrimps, shelled, deveined, tails intact
12 sprigs fresh cilantro, for garnish
INSTRUCTIONS:
•Heat oil in a pressure cooker over medium flame and sauté the onions for a minute.
•Add the turmeric, cumin seeds, salt and chilli powder and cook for 2 minutes.
•Mix in the tomatoes, potatoes, water and lemon juice and stir.
•Bring to boil, throw in the shrimps and stir to coat.
•Close the pressure cooker and bring to pressure over high heat.
•Sprinkle the cilantro sprigs.
Ketogenic Pressure Cooker Thai Shrimp Curry
(Servings: 4)
INGREDIENTS:
1 ½ tbsp. vegetable oil
2 garlic cloves, finely chopped
2 large shallots, finely chopped
2 tbsp. fresh ginger, peeled coarsely grated
2 small fresh green chile peppers
½ cup fresh cilantro, coarsely chopped
1 pound medium shrimps, shelled, deveined, tails removed
1 stalk lemongrass, chopped into bite size pieces
1 (14-ounce) can unsweetened coconut milk
1 tbsp. fish sauce
4 scallions, trimmed and cut lengthwise, for garnish
1 lime quartered, for serving
INSTRUCTIONS:
•Heat oil in a pressure cooker over medium flame and sauté the shallots and garlic for a
minute.
•Add the chile pepper, ginger, cilantro and beans and mix well.
•Add the shrimps and stir mix.
•Pour in the coconut milk and add the lemongrass and fish sauce and stir mix.
•Discard the lemongrass.
•Garnish with the scallions and serve with lime wedges.
Ketogenic Pressure Cooker Steamed Dungeness Crab
(Servings: 2-3)
INGREDIENTS:
1 ½ cups water
1 (3-pounds) live Dungeness crab
INSTRUCTIONS:
•Add the water and the crab to the pressure cooker.
•Reduce the flame and cook for 2 minutes.
•Drain the water and leave to cool.
Ketogenic Pressure Cooker Seafood Zarzuela
INGREDIENTS:
1 ½ tbsp. olive oil
1 medium white onion, finely chopped
1 tbsp. brandy
1 large garlic clove, coarsely chopped
1 tbsp. fresh flat leaf parsley, chopped
½ tsp. salt
1 pound sea bass fillets, cut into equal pieces
2 pounds squids, cleaned and halved
1 pound Manila clams
½ pound medium shrimps, deveined, shells and tails left intact
¼ cup slivered almonds
1 (2-inch thick) lightly toasted baguette, sliced, broken up
INSTRUCTIONS:
•Heat oil in a pressure cooker over medium flame and sauté the onions in it for 5
minutes.
•Add the brandy, stir and increase the flame.
•Mix in the tomato paste, parsley, garlic, wine and salt and bring to a boil.
•Place the sea bass, squids, clams and shrimps in layers in the pressure cooker and
close the cooker.
•Bring to pressure over high heat and cook for 5 minutes.
•Pulverize the baguette and almonds together in a food processor and place aside.
•Transfer the mixture to a serving dish and then sprinkle the almond-baguette mixture on
top.
Ketogenic Pressure Cooker Saffron Fish Stew
INGREDIENTS:
1 pound firm Pollock fish, fresh , chopped into chunks
1 medium onion, finely chopped
1/4 cup chopped parsley
1 bay leaf
3 small new red potatoes, peeled
3 carrots, cut into 1/2-inch chunks
1 (14 ounce) can chicken broth
Pinch of saffron threads
1 small red pepper, cut into chunks
1 cup frozen peas
INSTRUCTIONS:
•Add the onion, garlic, bay leaf, wine and parsley to the pressure cooker.
•Add in the fish and coat with the mixture.
•Add the carrots and potatoes to the pressure cooker along with the saffron and chicken
broth.
•Close the pressure cooker and place the regulator on the vent pipe.
•Mix in the frozen peas and red pepper.
•Close the pressure cooker and place the regulator on the vent pipe.
•Cook for a minute at 15 pounds pressure.
•Discard the bay leaf.
Ketogenic Dutch Oven Recipes
Ketogenic Dutch Oven Garlic Buttered Pot Roast
Makes: 6-8 servings
INGREDIENTS
2 lbs of chuck or pot roast
1 Tbsp. paprika
1 Tbsp. garlic powder
1 Tbsp. onion powder
1 Tbsp. Kosher salt
8 Tbsp. butter or ghee
INSTRUCTIONS
• Heat the stove to 200F, and warm up the Dutch oven on the stove.
• Add the spices to the meat covering all over.
• Add the meat to the Dutch oven and cook, until golden.
• Place in the oven for 3 ½hrs, turning ½ way, lifting up the juices.
• Take out the meat and pull apart, using 2 forks.
• Meanwhile heat the stovetop, and simmer the stock.
• Once it boils, take off the heat and add in the butter, or ghee.
• When it is dissolved, spread over the meat, and dish up.
Ketogenic Dutch Oven BBQ Beef Short Ribs
Makes: 6-8 servings
INGREDIENTS
4 lbs. boneless beef short ribs
13 ozs. low carb barbecue sauce
INSTRUCTIONS
• Pre-heat the oven to 325 F.
• Add the ribs to the Dutch oven, and cover with the BBQ sauce
• Place on the lid and put in the oven for 2hrs.
• Check for tenderness, give a little more time if needed.
• Once tender, dish up.
Ketogenic Dutch Oven Beef Stroganoff
Makes: 4 servings
INGREDIENTS
1 lb. braising steak, cut in strips, chuck or round steak
2-4 Tbsps. butter
1 medium onion, chopped, 3 1/2 ozs.
1/2 lb. mushrooms, sliced
1 beef bouillon cube
1 cup boiling water
1/2 tsp. marjoram
2 Tbsps. sour cream
Pinch fresh parsley, chopped, optional
INSTRUCTIONS
• Pre-heat the stove to 325 F.
• Using a large frying pan, dissolve the butter, and cook the meat until
golden.
• Add in the onions for 4mins.
• Now add the water to the Dutch oven and boil, melt the bouillon in the
water.
• Next drop the meat in and heat until it boils.
• Put on the lid and place in the oven for 1 ½hrs, checking every ½hr for
tenderness.
• Once tender add the parsley.
• Dish up when tender.
Ketogenic Dutch Oven Carne Guisada
Makes: 4-6 servings
INGREDIENTS
2 lb. chuck roast, trimmed and cubed
2 Tbsps. oil
1 small onion, diced, 2 1/2 ozs.
4 ozs. canned chopped green chiles
14 ozs. beef broth
14.5 oz. can diced tomatoes, undrained
2 jalapeño peppers, chopped
2 Tbsps. chili powder
1 tsp. onion powder
1 tsp. cumin
INSTRUCTIONS
• Add the oil to the Dutch oven(preferably 8 quart)
• Drop in the meat and cook until golden, all over.
• Add in the rest of the ingredients and blend together.
• Put on the lid, heat up and simmer for 2-3hrs, until the meat is soft.
• Remove the lid and boil for 10mins, to thicken up the stock.
• Dish up with low carb tortillas, or use lettuce if preferred.
• If desired, add a topping of your choice.
Ketogenic Dutch Oven Mushroom Steak
Makes: 4-6 servings
INGREDIENTS
Round steak or chuck roast
1 batch mushroom soup
4 pieces bacon
INSTRUCTIONS
• Pre-heat the stove to 325 F.
• Spray oil the Dutch oven, and lay the meat in, then season all over.
• Add the mushroom soup to the top, and put on the lid.
• Place in the oven and cook for 4hrs.
• Take out and dish up.
Ketogenic Dutch Oven Pork Spanish Cauliflower Rice
Makes: 6 servings
INGREDIENTS
1 lb. cauliflower, riced by hand or processor
3/4 tsp. cumin
2 Tbsp. olive oil + 2 Tbsp. chicken fat or finely diced chicken skin
3 oz. onion, chopped coarsely
4 oz. green bell pepper, chopped coarsely
12 oz. cooked pork loin or chops, cubed
Dash each chili powder, salt, black pepper
1/4 tsp. oregano
1 can tomatoes, drained and chopped coarsely
Dash saffron threads
2 Tbsp. cilantro, chopped
INSTRUCTIONS
• Place the cumin in a dry frying pan and heat, but do not burn.
• Once done take out and put to one side.
• Using a grater, rice the cauliflower, or use a blender, then put to one side.
• Heat the stove to 350 F.
• Add the oil to the Dutch oven and heat, drop in the meat and seal until
golden all over.
• Now put in the garlic, onions, and peppers, cook for 3-4mins.
• Next add the cumin, seasoning, oregano, saffron, and chili powder.
• Mix in the tomatoes, with the cilantro, and blend well.
• Take off the heat, and blend in the cauliflower, then place the lid on.
• Add to the oven and cook for 40-45mins.
• Dish up, goes well with avocado salad.
Ketogenic Dutch Oven Zesty Moroccan Chicken
Makes: 3 servings
INGREDIENTS
2 Tbsp. olive oil
1 chicken breast
2 chicken legs
2 chicken thighs
4 oz. onion, sliced thin
2 cloves minced garlic
3/4 c. chicken broth, low sodium
½ tsp. each coriander, cinnamon, paprika, cumin and black pepper
¼ tsp. cayenne
1 tsp. ground ginger
1 Tbsp. tomato paste
5 dried prunes (no added sugar), each cut into 4-6 little pieces
INSTRUCTIONS
• Add the oil to a Dutch oven and heat.
• Slice the breast into 2 pieces, giving you 6 pieces.
• Drop in and fry until golden on both sides, then strain off the oil.
• Sprinkle over the garlic, with the onions.
• Now add the spices to the broth, then spread over the chicken.
• Mix in the nuts, prunes, and tomato paste, blend together well.
• Place the lid on and simmer for 1 ½hrs, then take off the lid and cook a
further 15mins.
• Dish up the chicken with a ladle of sauce over the top.
Ketogenic Dutch Oven Cashew Chicken
Makes: 4 servings
INGREDIENTS
1/4 cup Arrowroot Flour
1/2 tsp Black Pepper
2 lb boneless skinless Chicken Thigh, cut into small pieces
1 Tbsp. Organic Coconut Oil
3 Tbsp. Coconut Aminos
2 Tbsp. Coconut Vinegar
2 Tbsp. Tomato Paste, organic preferably
1 Tbsp. Coconut Sugar
2 pieces Garlic, cloves
1/2 tsp Ginger Root, minced
1/4 tsp Hot Chili Pepper
1/2 cup raw Cashews
INSTRUCTIONS
• Add black pepper to the arrowroot, in a dish. And dust the chicken with
it.
• Dissolve the oil in a frying pan, and when hot seal the chicken, until
golden all over.
• Now place the chicken in the Dutch oven, and add the remaining
ingredients apart from
the nuts.
• Mix well and put the lid on, place in the oven for 1hr.
• Once done add in the nuts, and dish up.
Ketogenic Dutch Oven Greek Chicken Thighs
Makes: 8 servings
INGREDIENTS
4 lb skin on Chicken Thigh
16oz Artichoke Hearts
10oz Kalamata Olives, halved
10oz Olives
10 cloves Garlic, grated
15oz Tomato, diced
1/2 cup Extra Virgin Olive Oil
1/4 cup Apple Cider Vinegar
2 Tbsp. Balsamic Vinegar
1 Tbsp. dried Thyme
2 Tbsp. fresh Oregano
INSTRUCTIONS
• Wash and dry the chicken.
• Dust with the seasoning, then blend with the remaining ingredients, in a
dish.
• Leave this for at least 4hrs to absorb the flavours.
• Place the chicken in the Dutch oven, put on the lid and cook for 45mins.
• Take off the lid for the last 5mins cooking time.
• Dish up.
Ketogenic Dutch Oven Beef Tagine
Makes: 4 servings
INGREDIENTS
5 Raw Carrot, chopped
5 Celery, stalks, chopped
1 cup White Mushrooms
2 lb Beef Chuck Shoulder Roast
1 cup Tomato, strained
Salt and Pepper, to taste
1 Bay Leaf
1 tsp ground Cinnamon
1 tsp Cumin
1 tsp Garlic Powder
1 tsp Paprika
INSTRUCTIONS
• Heat the oil in the Dutch oven.
• Fry the onion, celery, mushrooms, and carrot for 2mins.
• Drop in the beef, then add the drained tomatoes, with the seasoning.
• Finally, add the bay leaf, lower the heat and cook for 1hr.
• Put in the spices, and blend well, keep the lid on and cook a further 2
½hrs.
• Dish up when ready.
Ketogenic Dutch Oven Butter Chicken
Makes: 4 servings
INGREDIENTS
3 - 4 whole Garlic, crushed
1 whole Onion, diced
1 3/4 cup Coconut Milk
3/4 cup Tomato Paste
2 Tbsp. Arrowroot Flour
2 tsp Garam Masala
1 tsp Curry Powder
1/2 tsp ground Ginger
1/2 tsp Chili Powder, Add more if you like it hotter
1 pinch Sea Salt
1 pinch Black Pepper
2 1/5 lb Skinless Chicken Breast
INSTRUCTIONS
• Dissolve the oil in a frying pan
• Once hot add the garlic with the onions and fry for 3-4mins.
• Add in the tomato paste, masala, coconut milk, flour, curry and ginger
powder, and chili.
• Mix well, season and let it thicken slightly.
• Now add the chicken to the Dutch oven and pour over the sauce, stir
together.
• Place the lid on and put in the oven for 1-1 ½hrs.
• Dish up with coriander.
Ketogenic Dutch Oven Venison Pot Roast
Makes: 4-6 servings
INGREDIENTS
4 Tbsp. lard or veg oil
2 cups fine chopped onions
½ cup fine chopped celery
½ cup fine chopped carrot
1 cup carrots, cut into 1inch pieces
1 cup beef stock or red wine
1 bay leaf
½ tsp dried thyme
1 cup frozen peas
Seasoning
INSTRUCTIONS
• Heat the oil in the Dutch oven, then seal the meat all over for 15mins
until golden.
• Take out and place on a platter.
• Now add in the onion, celery, and fine carrots, fry until golden.
• Add in the stock or wine, and boil, then put in the thyme, with the bay
leaf.
• Add the meat back in, make sure you have enough stock, at least 1inch
from the base.
• Place in the oven and cook for 3hrs, flipping over now and again.
• Put in the 1inch carrots and cook for a further 5mins.
• Take out the meat and large carrots and keep to one side.
• Add the liquid and veg to the blender and purée for 3mins.
• Next put back in the Dutch oven and add the peas along with the large
carrots, and simmer.
• Dish the meat up , with the veg gravy over the top.
Ketogenic Dutch Oven Corned Beef & Cabbage
Makes: 3-4 servings
INGREDIENTS
1 joint brisket, enough for 4 persons
2 Tbsp. oil
2 cups of stock or red wine
6 rashers bacon
INSTRUCTIONS
• Do not follow the package INSTRUCTIONS.
• Open up the brisket, and slice across the top fat layer, criss-cross.
• Using a frying pan seal the meat all over until golden.
• Now drop it in the Dutch oven, with the fat upward.
• Pour in the wine or stock, so it is about 1/2-1inch up from the base.
• Smear over the spice pack it comes with and lay across bacon rashers.
• Place on the lid and cook for 4-5hrs without touching.
• Once cooked take out and prepare to eat.
• Use the juices in the Dutch oven to cook your cabbage.
Ketogenic Dutch Oven Moroccan Chicken Tajin
Makes: 8 servings
INGREDIENTS
2 red onions, separate uses
2 beefsteak tomatoes, separate uses
Small bunch cilantro, separate uses
1 tsp. salt, separate uses
4 lb. whole chicken (or 2 ½ lb. skinless boneless breasts and thighs)
1 Tbsp. butter
10 cloves garlic, lightly crushed
3 Tbsp. Karl’s Moroccan Spice Blend
1 tsp. fresh ginger, minced
3½ cups chicken broth
INSTRUCTIONS
• Cut 1 of the onions into large dice, and put to one side.
• Now do the same with 1 of the tomatoes, peeling it first.
• Take off the cilantro leafs and place in water, with the stalks, mince them
finely.
• Prepare the artichokes, removing the leaves, and just leaving the caps.
• Take off the stem, with the tough leaves, and remove the leaves until you
reach the yellow
ones.
• Cut just above the cap, and take out the soft part of the cap and leaves,
using a spoon.
• Place these in lemon water.
• Cut the other tomato, with the onion into rings.
• Take out the back of the chicken, using kitchen scissors, and remove the
bones and ribs.
• Remove any fat, with the skin, and slice the chicken into 12.
• In a frying pan season and seal the chicken until golden, using butter.
• Take out the chicken and put to one side.
• Drop in the onion dice, season and fry for 4mins, then add the garlic for
another 2mins.
• Drag the onions to the side and put in the spice, cook for 25secs, then
mix.
• Now add the diced tomato, ginger, cilantro stalks, and 2 cups of broth,
cook for 6mins.
• Next add the chicken to the Dutch oven, and ladle the sauce over.
• Place the lid on and put into a cold oven, switch to 450F and cook for
25mins.
• Take out the oven and arrange the artichokes on top, followed by the
tomatoes, then onions.
• Ladle over the sauce without disturbing the chicken and veg.
• Take out ¾ of the stock and let down by ½ in a small pot.
• Place the lid back on and cook for another 30mins, after ½ way coat with
more sauce.
• Once done take out, and remove the stock to the pan and reduce further.
• Let the stock has thicken, put back the Dutch oven with no lid and cook
another 10mins.
• Now strain the cilantro tops and chop.
• Once done ladle the sauce over the chicken, and dust with the cilantro.
• Note:- you can use corn starch to help thicken the sauce.
Ketogenic Dutch Oven Roast with Roasted Garlic Mashed
Cauliflower
Makes: 4-6 servings
INGREDIENTS
3lb chuck roast
2 cups broth (beef or vegetable)
1/2 cup coconut aminos
2 tsp red wine vinegar
1/2 tsp crushed rosemary
1/2 tsp dried basil
1 onion, peeled and quartered
2 garlic cloves, smashed
2 cups sliced carrots
1 medium head cauliflower, cut into florets
10 cloves roasted garlic
INSTRUCTIONS
• Take the meat and season, add 1 Tbsp. of oil the Dutch oven and heat.
• Place the meat in and seal all over for 5-10mins.
• Pour in the liquid, with the spices, and together.
• Drop in the onion, with the garlic, and place the lid on.
• Put into the oven and cook for 4 ½hrs.
• Now add the carrots for a further 1hr.
• Once done take out the meat including nearly all the veg, just leave about
1 cup.
• Take off the grease from the stock, and blend until smooth.
• Put back in the dish, and boil, now let don until thick.
• Put back the meat and veg.
• Dish up with garlic creamed cauliflower.
Ketogenic Dutch Oven Braised Bottom Round Roast
Makes: 2-4 servings
INGREDIENTS
2 sweet potatoes
1 large onion
3lb grass fed beef bottom round roast
7-10 cloves garlic, skins removed
Coarse ground sea salt, to taste
Coarse ground black pepper, to taste
10-14 fresh sage leaves
1 1/2 cups beef broth
INSTRUCTIONS
• Prep and chip the sweet potato, then ¼ each chip.
• Slice the onion into thick segments.
• Now put the 2 together in a Dutch oven and add the meat to the center.
• Score the top and sides of the joint and push in garlic, to the scores.
• Season and dust with the fresh sage.
• Add in the broth and place the lid on, cook for 2hrs.
• Remove the lid for the final 45mins cooking time.
• Slice and dish up.
Ketogenic Dutch Oven Boneless Pork Picnic Roast
Makes: 5 servings
INGREDIENTS
1×3lb boneless pork roast
5 baby potatoes
8-10 small plums
4 garlic cloves, sliced
A handful of cloves
1 ½ tsp of shredded fresh ginger
A splash of apple cider vinegar
Enough water to rise to mid height of roast
INSTRUCTIONS
• Score the joint and push in the garlic to the score marks.
• Seal the meat in a hot frying pan, laying the fat side down.
• Flip over making sure you seal it all around.
• Now add to the Dutch oven, place the remaining ingredients in with the
water.
• Put on the lid on and cook for 2 ½ hrs.
• Once done cut off any strings, then slice.
• Cream the plums and lay over the meat.
• Dish up with salad.
Ketogenic Dutch Oven Chuck Roast
Makes: 4-6 servings
INGREDIENTS
3lb chuck roast
1 large onion, cut into chunks
4-5 carrots, peeled and sliced
5 turnips, quartered
2 parsnips, peeled and cut into chunks
2 cups Trader Joe’s beef broth
1 Tbsp. of salt and pepper
Bouquet garni: thyme, sage, 1 bay leaf, and 3-5 cloves of garlic
INSTRUCTIONS
• Wash and cut the vegetables.
• Add some of these to the base of the Dutch oven, then lay on the meat.
• Place the rest of the veg around the meat, season and add 2 cups if broth,
then season.
• Put on the lid and cook for 2hrs in the oven.
• Add the bouguet garni ½hr before finishing.
• Once done dish up.
Ketogenic Dutch Oven Pot Roast
Makes: 4-6 servings
INGREDIENTS
3-5 lb roast (pork or beef, whatever you prefer)
2 Tbsps. coconut oil
3 cups water
Sauce:
1 yellow onion, quartered
3 garlic cloves
3 Tbsps. olive oil
3 Tbsps. apple cider vinegar
3 Tbsps. honey
1 tsp. oregano
1 tsp. chili powder
1 tsp. rosemary
2 tsps. onion powder
1 tsp. cumin
2 tsps. salt
Pepper to taste
INSTRUCTIONS
• Heat the stove to 325 F, and season the meat.
• Add the entire sauce ingredients to the blender, leave a little chunky.
• Now add the oil to the Dutch oven and heat.
• Drop in the meat and seal, until golden all over.
• Add in the sauce, with 3 cups of water.
• Place the lid on and cook for 2 ½hrs or until soft, depending on the size
of the joint.
Ketogenic Dutch Oven Cinnamon-Braised Beef Cheek
Makes: 4-6 servings
INGREDIENTS
5 lbs. beef cheek or stewing beef
2 medium yellow onions
2 lbs. butternut squash, optional
3 cups bone broth (beef or chicken)
2 cinnamon sticks
¼-½ tsp salt, to taste
2-3 Tbsp. tallow
INSTRUCTIONS
• You can leave the cheeks whole or dice if wanted into 2inch pieces.
• Cut the onions into ½ then slice into ¼ inch strips.
• Prepare the squash and dice into 1inch pieces.
• Add 2 Tbsp. of tallow or oil to the Dutch oven and heat.
• Once hot seal the meat until golden, then take out and put to one side.
• Now fry the onions for 4-6mins.
• Add the meat back in arranging on the base, now pour in the broth.
• Place in the cinnamon stick, squash and season.
• Put on the lid and bring to a simmer.
• Place in the oven for 3hrs, then dish up.
Ketogenic Dutch Oven Puerco Pibil
Makes: 4 servings
INGREDIENTS
1 medium onion
15 oz. can of diced fire-roasted tomato
2 Tbsp. annato powder (or paprika)
1 tsp ground cumin
1 tsp ground black pepper
1 tsp salt
Pinch of nutmeg
5 lb (~2.5 kg) pork shoulder roast (can use two smaller roasts)
1 orange, juiced
¼ cup apple cider vinegar
2 tsp salt
INSTRUCTIONS
• Blend the annatto, 1 tsp salt, nutmeg, black pepper and cumin together in
a dish.
• Add a little water to form a paste.
• Heat the oil in a frying pan and fry the sliced onions for 3-4mins.
• Now add the tomatoes and cook for 2mins more.
• Take off any unwanted fat from the meat, and cut into strips, about 1 ½
inch wide.
• Place the juice from 1 orange in the Dutch oven and the cider vinegar.
• Now blend in the paste, then lay the meat in.
• Add the tomato mix on top, and put the lid on.
• Cook for 2hrs in the oven.
• Once done take off any fat from the surface.
• Can be eaten with eggs for breakfast.
Ketogenic Pot Roast in Dutch Oven
Makes: 4 servings
INGREDIENTS
Rub:
1 1/2 Tbsp. tapioca flour
2 tsps. onion powder
1 tsp. coconut sugar
1 tsp. kosher sea salt
1 tsp. dried basil
1/4 tsp. celery seed
Roast:
2 lb. boneless rolled rump or chuck-eye roast
1 small onion, roughly chopped
2 cups baby carrots
2 bay leaves
2 Tbsps. tamari or gluten-free soy sauce, divided
INSTRUCTIONS
• Blend together all the rub Ingredients in a dish.
• Take off any string or netting from the meat, and dry, now coat with the
rub mix.
• Place tin foil in the Dutch oven, and add the carrots, bay leaf, and
onions.
• Sprinkle over 1 Tbsp. of tamari, and sit the meat on top, now add the rest
of the tamari.
• Fold over the foil and seal along the top.
• Add the Dutch oven to the oven and cook for 1 ½hrs.
• The center should read 135F.
• Once taken out rest for 25mins.
• Now take out of the foil, and remove the bay leaf.
• Cut the joint, and lay on the platter with the veg.
• Dish up with the juices.
Ketogenic Dutch Oven Perfect Eye of Round Roast
Makes: 4 servings
INGREDIENTS
3 lb Eye of Round Roast
1 tsp kosher salt
1 tsp black pepper
1/2 tsp dried thyme
4-6 cloves garlic, chopped finely
INSTRUCTIONS
• Blend together all the seasoning, and put to one side.
• Wash and dry the joint and coat with the seasoning.
• Now let it rest on the side for ½hr.
• Heat the stove to 500F.
• Place the joint into the Dutch oven, with the fat upwards.
• Place in the oven with no lid, and cook for 7-8mins per lb. of weight.
• 3lb joint will take about 25mins.
• Next turn off the oven and leave the joint inside for 2 ½hrs, do not open
the door.
• Take out when the time is up, put on a platter and rest covered for
10mins.
• Cut into ½ inch thick slices.
Ketogenic Dutch Oven Beef Pot Roast
Makes: 4 servings
INGREDIENTS
2 Tbsp. beef tallow
1lb beef, rump roast or chuck
2 med onions, sliced
3 med carrots, quartered
2 med celery stalks
1 bay leaf
1 Tbsp. thyme
½ tsp. oregano
1 tsp. sea salt
3 cups water
INSTRUCTIONS
• Pre-heat the oven to 325F.
• Blend together the thyme, seas salt, black pepper, and oregano in a dish.
• Coat the joint with this mix, rubbing it in.
• Heat the oil in the Dutch oven and seal the meat until golden, put to one
side.
• Clean and prep the veg, now add to the Dutch oven.
• Pour in the water, with the bay leaf, and place the lid on.
• Place in the oven and cook for 2 ½hrs.
Ketogenic Dutch Oven Seafood Chowder
Makes: 4-5 servings
INGREDIENTS
4 big pats butter
4 stalks of celery, diced
1 Tbsp. each of dried basil, oregano, and celery salt
2 Tbsps. paprika
1/2 tsp. pepper
1/4 tsp. salt
2 cups heavy cream
1 1/2lbs white fish – such as haddock, cod or sole
1lb shellfish, scallops or lobster.
INSTRUCTIONS
• Dissolve the butter in a Dutch oven, and fry the onions for 4mins, with
the celery.
• Add in the broth, and bring up to a simmer.
• Now add the seasoning, paprika, oregano, celery salt, and basil.
• Place the fish in and put the shell fish on top.
• Add a little more broth to cover the fish, if needed.
• Pour in the cream, and heat until the fish flakes.
• Dish up, can be chilled, and used later heating up before you serve.
Ketogenic Dutch Oven Green Chili Beef
Makes: 4 servings
INGREDIENTS
1 16 oz. package of Trader Joe's fully cooked and seasoned pot roast
1 can canned tomatoes
2 cups of chicken broth (low sodium)
1 cup of sliced jalapenos peppers
2 splashes of your favorite hot/pepper sauce
1 cup your favorite salsa
INSRTUCTIONS
• Spray grease the Dutch oven and fry the onions for 4mins.
• Now throw in the rest of the ingredients, and put the lid on.
• Heat on the stove simmering for 2hrs, check now and again for water and
seasoning.
• It is good served with lettuce, tomato, in a tortilla.
Ketogenic Chicken in a Dutch Oven
Makes: 6 servings
INGREDIENTS
5lb chicken, organic
½ tsp garlic powder
½ tsp onion powder
1 Tbsp. basil
½ tsp paprika
½ tsp coarse ground black pepper
3 Tbsp. olive oil
1 cup white cooking wine
INSTRUCTIONS
• Wash and clean the chicken.
• Add the oil to the Dutch oven and heat.
• Once hot seal the chicken all over for 5-6mins until golden.
• If you can sit the chicken on a trivet, this helps keeping the fat separate.
• Place in the Dutch oven with the breast up, and add in the wine.
• Blend together the spices and rub over the chicken.
• Place the lid on, and cook for 1-1 ½hrs.
Ketogenic Dutch Oven Nashville Hot Chicken
Makes: 4 servings
INGREDIENTS
Kosher salt
Black pepper
3 large chicken breasts
Peanut oil
5oz spicy pork rinds, crushed finely.
½ cup lard OR reserved peanut oil after frying
4 Tbsp. cayenne pepper
½ tsp paprika
½ tsp garlic powder
1 bottle of zero-carb hot sauce
INSTRUCTUIONS
• Slice the chicken into fingers and put in a dish, season, and blend
together.
• Put cling film over and place in the fridge for 3hrs.
• Using another dish, add the pork rinds.
• Using a separate dish, place ¼ cup of the hot sauce in.
• Put on some hand gloves for this, now drop the chicken in the hot sauce,
using 1 hand.
• With the other dip into the pork rinds, compressing so it sticks.
• Put to one side, and heat up the oil in the Dutch oven, the oil needs to be
on the deep side.
• Drop in the chicken and fry for 3-5mins, until golden.
• Once done cover on a baking tray to keep warm.
• Next add some of the oil into a heatproof dish, and beat in the paprika,
garlic powder, cayenne, ¾ tsp salt and 1 tsp pepper.
• Drizzle over the chicken, and dish up with some pickle.
Ketogenic Dutch Oven Braised Chicken Thighs
Makes: 6 servings
INGREDIENTS
6 chicken thighs
2 Tbsp. of olive oil
1 medium sized white onion diced
1 beefsteak tomato roughly chopped
1 red pepper quartered
2 cloves of garlic finely chopped
1 can of quartered artichoke hearts
1 jar of pitted kalamata olives chopped (about 1/2 cup)
1 1/2 cup of chicken broth
1 bay leaf
1 tsp of cumin
1 tsp of crushed red pepper flakes
Salt & Pepper
Fresh dill
Fresh parsley
INSTRUCTIONS
• Add the broth, with the red pepper to a blender, when smooth put to one
side.
• Put the oil in the Dutch oven, and heat, while waiting season the chicken.
• Drop in the chicken and seal until golden, once the oil is hot.
• Once the chicken is golden put on a platter.
• Now fry the onions, garlic, cumin, and pepper flakes, for 4mins.
• Next add in the blended mix, with the olives, artichokes, tomato, and bay
leaf.
• Correct the seasoning, and put in the dill and parsley.
• When it starts to simmer put the chicken back in, and place the lid on.
• Place in the oven for 1hr, dish up with broccoli, or salad.
Ketogenic Dutch Oven Cauliflower Dumplings with Creamy Chicken
Soup
Makes: 4-6 servings
INGREDIENTS
1 head organic cauliflower
Half a leftover roasted chicken, with the meat
2 cups shredded chicken (harvested from the half chicken above)
4 cups water
2 cups chicken stock (additional)
1 cup diced carrots
1 cup diced celery
¼ cup tapioca flour
¼ cup coconut flour
1 egg
½ tsp dried thyme
¼ tsp coarse sea salt
½ tsp kosher salt
Freshly ground black pepper and additional salt, to taste
INSTRUCTIONS
• Add the chicken to the Dutch oven, and pour in 4 cups of water.
• Heat up and simmer for 35mins, with the lid on.
• Take out the chicken, and remove the meat from the bones, put to one
side.
• The bones, skin, are not needed.
• Heat the stock and reduce until you have about 2 cups left.
• When this is reducing, split the cauliflower into 2, make florets from one
half.
• Once the stock has thickened add in the florets, together with ¼ tsp
thyme and salt.
• Place the lid back on and cook for 10mins.
• When this is coking, add the other ½ cauliflower to a blender, pulse until
fine.
• Place the riced cauliflower to a micro wave dish put cling film over and
steam for 5mins.
• Cool down naturally.
• Now blend the soup with the florets, to get it smooth and creamy.
• Add in the rice cauliflower and dish up.
Ketogenic Dutch Oven Cauliflower Dumplings with Creamy Chicken
Soup
Makes: 4 servings
INGREDIENTS
1 head organic cauliflower
Half a leftover roasted chicken, with the meat
2 cups shredded chicken (harvested from the half chicken above)
4 cups water
2 cups chicken stock (additional)
1 cup diced carrots
1 cup diced celery
¼ cup tapioca flour
¼ cup coconut flour
1 egg
½ tsp dried thyme
¼ tsp coarse sea salt
½ tsp kosher salt
Freshly ground black pepper and additional salt, to taste
INSTRUCTIONS
• Add the chicken to the Dutch oven, and pour in 4 cups of water.
• Heat up and simmer for 35mins, with the lid on.
• Take out the chicken, and remove the meat from the bones, put to one
side.
• The bones, skin, are not needed.
• Heat the stock and reduce until you have about 2 cups left.
• When this is reducing, split the cauliflower into 2, make florets from one
half.
• Once the stock has thickened add in the florets, together with ¼ tsp
thyme and salt.
• Place the lid back on and cook for 10mins.
• When this is coking, add the other ½ cauliflower to a blender, pulse until
fine.
• Place the riced cauliflower to a micro wave dish put cling film over and
steam for 5mins.
• Cool down naturally.
• Now blend the soup with the florets, to get it smooth and creamy.
• Next add the celery and carrots with 2 extra cups of stock, and correct the
seasoning.
• Allow this to simmer for until the carrots are soft.
• With the riced cauliflower, place in a muslin cloth and squeeze together,
it should be flour
like.
• Add this to a dish, with 1 egg, ¼ cup of tapioca and coconut flour.
• Remove once blended together, and mold into a square ½ inch thick.
• Now cut into 9 pieces, and rest.
• Once the carrots are cooked, add back the chicken, and float the
dumplings on the top.
• Place the lid on the Dutch oven and cook for 10mins more.
• Dish up and finish with parsley.
Ketogenic Dutch Oven Zesty Lemon Pork Stew
Makes: 6 servings
INGREDIENTS
2 lbs. boneless pork sirloin - cubed
1 Tbsp. vegetable oil
1 medium onion - chopped
1 medium turnip - peeled and cubed
6 stalks celery - sliced
2 tsps. dried thyme
1 tsp. grated lemon rind
1 Tbsp. lemon juice
3/4 tsp. salt
1 jar (10 oz.) artichoke hearts - drained
2 cups frozen or fresh green beans
1 Tbsp. starch
INSTRUCTIONS
• Use a frying pan and seal the pork in hot oil, all over until golden.
• Take out and place in the Dutch oven.
• Now blend together the rest of the ingredients, apart from the starch.
• Add to the Dutch oven and place the lid on, cook for 2 ½hrs.
• Once done, remove a little of the stock, and mix with the starch.
• Next put back into the main pot and thicken the sauce.
• Rest for 4-5mins before dishing up.
Ketogenic Dutch Oven Hot Pepper Pork
Makes: 6 servings
INGREDIENTS
4 lbs. boneless pork roast
2 jalapeno peppers finely chopped
2 10 oz. cans enchilada sauce
2 tsps. Montréal seasoning
3 drops sucralose liquid
1 ½ cups of Greek yogurt
INSTRUCTIONS
• Place all the ingredients into the Dutch oven.
• Put on the lid and cook for 2 ½ hrs.
• Finish with the Greek yoghurt, or if desired sour cream.
Ketogenic Dutch Oven Pork Carnitas
Makes: 10 servings
INGREDIENTS
¼ cup vegetable oil
4lbs pork shoulder or butt, cut into several large pieces
2tsp kosher salt
1 onion, chopped
1 head of clove garlic, crushed
3 Tbsp. lime juice
1 Tbsp. chili powder
½ tsp dried oregano
½ tsp ground cumin
3 to 4 (14.5 oz.) cans chicken broth or home cooked stock (or enough to
cover)
INSTRUCTIONS
• Put the oil in the Dutch oven and heat, while heating season the pork.
• Put in and seal once the oil is hot, until golden all over.
• Add in the garlic, chili powder, cumin, lime juice, onion, and oregano.
• Now add the broth and heat up, then simmer for 2 ½hrs with the lid on.
• Once done place the pork on a baking tray, and keep the stock.
• Add a little stock to the meat, season and cook for ½hr to color.
• After 10mins add a little more stock.
• Once golden pull the pork apart using 2 forks.
• Dish up with sour cream, low carb tortillas, and guacamole.
Ketogenic Dutch Oven Pulled Pork
Makes: 12 servings
INGREDIENTS
3lb boneless pork shoulder
1 tsp onion powder
1 tsp garlic powder
1 tsp kosher salt
½ tsp black pepper
½ tsp paprika
½ tsp ground allspice
½ tsp celery salt
1/8 tsp ground cloves
½ tsp mustard powder
½ cup water
For the BBQ sauce:
½ tsp ground allspice
¼ cup prepared yellow mustard
2 tsp hot sauce
3 Tbsp. apple cider vinegar
3 Tbsp. low sugar ketchup
4 Tbsp. granulated sugar substitute
½ tsp xanthan gum
INSTRUCTIONS
• Using a small dish blend together the paprika, allspice, seasoning, garlic
and onion
powder, cloves, celery salt and mustard powder.
• Smear the mix over the pork, add to the Dutch oven then add water.
• Cook for 2hrs, with the lid on.
• Take out the meat and pull apart using 2 forks.
• Remove the grease from the top of the stock.
• Now put in all the sauce INGREDIENTS and beat together.
• Place on the heat and cook for 10-15mins to thicken up.
• Drop the meat back in and mix well.
• Dish up.
Ketogenic Dutch Oven meatballs
Makes: 4 servings
INGREDIENTS
1lb ground beef or ½lb beef, ½lb pork
½ cup grated parmesan cheese
1 Tbsp. minced garlic or paste
½ cup mozzarella cheese
1 tsp freshly ground pepper
INSTRUCTIONS
• Blend together all the INGREDIENTS in a dish.
• Mold into balls the size you require, can be large or small.
• Add to the Dutch oven and cook for 20mins.
• When nicely browned dish up.
Ketogenic Dutch Oven Buffalo Chicken Wings
Makes: 6 servings
INGREDIENTS
4 to 5 lbs. Chicken wings
Freshly ground black pepper
Salt to taste
4 cups Vegetable Oil
4 Tbsp. butter or margarine
5 Tbsp. Louisiana-brand hot sauce or Tabasco sauce
1 Tbsp. white wine vinegar
INSTRUCTIONS
• Trim the chicken wing tips off and cut in half.
• Season with black pepper.
• Add the oil to the Dutch oven and heat.
• When hot add in the ½ the wings and fry until golden.
• Once done place on kitchen paper to soak off the grease.
• Now cook the second half off the wings.
• Dissolve the butter in a pan and heat, add in the hot sauce and 1 Tbsp.
vinegar.
• Mix together well and take off the heat.
• Add the chicken to a platter and pour over the sauce.
Ketogenic Dutch Oven Lemon Pepper Pulled Chicken
Makes: 4-6 servings
INGREDIENTS
2-3lb chicken tenderloins
1/2 stick of organic butter
1 Tbsp. lemon pepper
1 tbsp. minced garlic cloves
2 Tbsps. grapeseed / olive oil
1 Tbsp. paleo adobo seasoned salt
1 tsp. dried thyme
cheddar cheese slices
Dijon mustard
wrap of your choice
INSTRUCTIONS
• In the Dutch oven put the garlic, oil, lemon pepper, butter, thyme and
seasoning.
• Place on the stove to heat.
• Blend in the chicken cover in the butter and seasoning.
• Place the lid on and cook for 1 ½ hrs., until your chicken falls apart.
• Leaving in the Dutch oven pull it apart, and blend with the sauce.
• Let it heat on the stove for 5-10mins, to absorb the flavours.
• Dish up.
Ketogenic Dutch Oven BBQ Pulled Chicken
Makes: 4-6 servings
INGREDIENTS
6 Boneless, Skinless Chicken Thighs
1/3 cup Salted Butter
¼ cup Erythritol
¼ cup Red Wine Vinegar
¼ cup Chicken Stock
¼ cup Organic Tomato Paste
2 Tbsp. Yellow Mustard
2 Tbsp. Spicy Brown Mustard
1 Tbsp. Liquid Smoke
1 Tbsp. Soy Sauce
2 tsp. Chili Powder
1 tsp. Cumin
1 tsp. Cayenne Pepper
1 tsp. Red Boat Fish Sauce
INSTRUCTIONS
• Add the entire INGREDIENTS together in a dish the, apart from the
chicken and butter.
• Now add the chicken to the Dutch oven and cover with the sauce
• Add the butter in and place the lid on.
• Put in the oven for 2 ½ hrs., once cooked pull apart using 2 forks.
• Blend everything together and cook for a further 30mins, with no lid.
Ketogenic Dutch Oven Beef Baked with Yogurt & Black Pepper
Makes: 4-6 servings
INGREDIENTS
6 Tbsps. vegetable oil
2 lbs. beef stew meat
3 onions, minced
6 garlic cloves
1/2 Tsp. ginger
1/2 Tsp. cayenne
1 Tbsp. paprika
2 Tsps. salt
1/2 Tbsp. pepper
1 1/4 cups plain yogurt, beaten lightly
INSTRUCTIONS
• In the Dutch oven add the oil and heat.
• Once hot drop in the beef and cook until golden, then take out and keep
on the side.
• Drop in the onions, with the garlic and fry for 4mins.
• Re-add the meat with the juices, and blend in the paprika, cayenne,
ginger, and seasoning.
• Now mix in the yoghurt and heat to a simmer.
• Put on the lid and cook for 1 ½ hrs. in the oven.
• While cooking check the water level, you may need to add a little.
Ketogenic Dutch Oven Cuban Pot Roast
Makes: 4-6 servings
INGREDIENTS
2.5 – 3 lb. boneless chuck roast
½ cup salsa verde
½ cup canned chopped green chilies
1 cup diced tomatoes
2 Tbsp. dried onion flakes
½ cup red and yellow peppers cut into strips
1 tsp. salt
2 Tbsp. ground cumin
1 Tbsp. ground coriander
1 tsp. dried oregano
1 Tbsp. chili powder
2 Tbsp. apple cider vinegar
INSRTUCTIONS
• Rub the seasoning into the meat and seal until golden all over.
• Put the meat into the Dutch oven.
• Add the salsa verdé, chili, and tomatoes, to the pane the meat was sealed
in.
• Once boiling add the meat, drop in the onion flakes, cumin, seasoning,
coriander chili,
oregano, and vinegar.
• Put the lid on and place in the oven and cook for 1 ½ - 2hrs.
• Once done pull the meat apart and dish up.
Ketogenic Dutch Oven Fiesta Lime Chicken
Makes: 4-6 servings
INGREDIENTS
1 Small Yellow Onion, sliced
1 Bell Pepper, sliced
3 Limes
3-4 lbs. of chicken (boneless, skinless thighs)
4 Tbsp. taco seasoning (assemble on your own to avoid MSG)
1/4 cup chicken bone broth or stock
1/4 cup cilantro
INSTRUCTIONS
• Cut the pepper, and onion into thin slices, and put in the Dutch oven.
• Slice 1 lime in half and add the juice to the onions, then add the cilantro.
• Lay on the chicken and add 2 Tbsp. of the taco seasoning.
• Flip over the chicken and repeat.
• Now add the rest of the limes, with the broth, and put on the lid.
Ketogenic Dutch Oven Chicken Cacciatore
Makes: 3-6 servings
INGREDIENTS
1 onion, sliced
1 green bell pepper, seeded and sliced
2 (6-oz.) cans no salt added tomato paste
1 (14.5-oz.) can diced tomato
1 Tbsp. Italian seasoning
6 medium chicken thighs, skins removed
INSTRUCTIONS
• Heat the oven to 325F.
• Add the entire INGREDIENTS to the Dutch oven.
• Mix together and put on the lid.
• Dish up when ready, with your desired compliment.
Ketogenic Dutch Oven Creamy Chicken & Vegetables
Makes: 6-8 servings
INGREDIENTS
4lbs chicken, cut into serving pieces
2lbs small red potatoes, cut in half
16oz package baby carrots
1 onion, chopped
14oz can low sodium chicken broth
1 cup light sour cream
3 Tbsp. flour
1/8 tsp. white pepper
½ tsp. dried thyme leaves
INSTRUCTIONS
• Use a 4-quart Dutch oven, and lay the potatoes, onion, and carrots in the
base.
• Add the chicken to the top, and tip the broth over.
• Place on the lid and put in the oven, cook for 3hrs.
• Dish up once ready.
Ketogenic Dutch Oven Picante Chicken
Makes: 5 servings
INGREDIENTS
Refrigerated butter-flavored cooking spray
1 -3 1/2-lb. frying chicken, cut into 10 pieces, skin removed and
discarded
1 medium onion, diced
1 medium green bell pepper, seeded and diced
2 large cloves garlic, minced
3 sprigs fresh thyme
2 1/2 tsps. Curry powder
1 -14 1/2-oz. can no-salt- added diced tomatoes
1 tsp. celery flakes
1 packet sugar substitute that will retain sweetness during long cooking
2 tsps. white wine vinegar
2 Tbsps. currants
INSTRUCTIONS
• Spray grease a frying pan and heat, then seal the chicken until golden.
• Add the garlic, peppers and onion, to the Dutch oven.
• Spread over the chicken and drop in the thyme.
• Use a separate dish and blend the curry, celery flakes, vinegar, tomatoes,
and sugar substitute, together.
• Spread the mix over the chicken, add the currants and place the lid on.
• Put in the oven and cook for 2hrs.
Ketogenic Dutch Oven Orange Roast Pork
Makes: 4-6 servings
INGREDIENTS
1 -3 ½lb pork shoulder roast
1 onion, chopped
6 oz. can frozen orange juice concentrate
¼ cup brown sugar
1 tsp. salt
¼ tsp. pepper
2 Tbsp. flour
2 Tbsp. cold water
INSTRUCTIONS
• Remove any unwanted fat from the roast.
• Add the onions to the base of the Dutch oven.
• In a small dish blend together the juice, seasoning, and brown sugar.
• Tip this mix over the joint, and put on the lid.
• Once tender dish up.
Ketogenic Dutch Oven South of the Boarder Steak and Beans
Makes: 4-6 servings
INGREDIENTS
1 ½ lbs. flank steak
1 onion, chopped
16 oz. jar chunky salsa
½ tsp. dried oregano leaves
2 tsps. chili powder
½ tsp. salt
¼ tsp. pepper
15 oz. can black beans, drained and rinsed
1 red bell pepper, sliced
1 yellow bell pepper, sliced
3 cups hot cooked rice, brown rice
INSTRUCTIONS
• Pre-heat the stove to 325F.
• Remove any unwanted fat from the meat.
• Add the garlic and onions in the base of the Dutch oven.
• Lay the meat over the top.
• Now blend the salsa, chili powder, seasoning, and oregano together.
• Place the lid on and cook in the oven for 2hrs.
• Once the vegetables and meat are tender, dish up.
Ketogenic Dutch Oven Zesty Pork
Makes: 6 servings
INGREDIENTS
4 lbs. pork tenderloin, cubed
1 -16 oz. jar hot picante sauce
1 -7 oz. can chopped green chili
1 -7 oz. can chipotle peppers in adobo sauce
2 limes, juiced
INSTRUCTIONS
• Place the meat in the Dutch oven.
• Add the picante sauce.
• Now drop in the chili, peppers in adobo, with the lime juice.
• Put on the lid and cook for 1hr 30mins.
• Once soft, pull apart using 2 forks, then put back in the sauce.
• Cook for a further 1hr.
• Dish up.
Conclusion
Thank you again for purchasing this book!
I hope this book was able to help you discover some amazing Ketogenic
Recipes. The next step is to get cooking!!!
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give you a gift absolutely 100% Free
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