Keto Diet 2019

KETO DIET 2019
Tasty Keto Recipes That'll Help You Lose

Weight Fast
Ketogenic Cooking with Low Carb Meals for

Beginners
Adele Baker
This book is dedicated to my little daughter, my
inspiration and my soul
Copyright © 2019 by Pulsar Publishing.

All rights reserved.
No part of this book may be reproduced in any form or by any electronic or
mechanical means – except in the case of a brief quotation embodied in
articles or reviews – without written permission from its publisher.
Disclaimer
The recipes and information in this book are provided for educational
purposes only. Please always consult a licensed professional before making
changes to your lifestyle or diet. The author and/or publisher shall have
neither liability nor responsibility to anyone with respect to any loss or
damage caused or alleged to be caused directly or indirectly by the
information contained in this book. All trademarks and brands within this
book are for clarifying purposes only and are owned by the owners
themselves, not affiliated with this document.
Images from shutterstock.com
CONTENTS
INTRODUCTION
Delish Morning
Sausage Quiche
Million Dollar Scramble
Breakfast Tacos
Feta-Olive Scramble
Keto Peaches & Cream Fat Bombs
Smoked Salmon Scramble
Pork Sausage with Gravy
Sunday Super-Breakfast
Spring Squash Muffins
Pumpkin Pie “Noatmeal”
Mexican Hash
Eggs Florentine in Portobello Mushrooms
Lunch to Try Now
Smoked Salmon Chard Wraps
Eggs and Bacon Fat Bombs
Green Omelet Wraps
Cheesy Grain-Free Waffles
Greek Zucchini and Feta Fritters
Caprese Stuffed Avocado
Anchovy dips with cucumber slices
Creamed Spinach with Browned Butter
Mexican-Spiced Crunchy Avocados
Armenian Pizza
Blue Cheese Mushrooms
Broccoli with Anchovy Butter, Olives and Parmesan
Perfect Almond Buns
Healthy Refreshing Salads
Tomato, Cucumber, and Avocado Salad
Cucumber Salad
Wayback Salad
Kale & Bacon Salad
Mediterranean Cucumber Salad
Celery and Radish Salad
Blue Cheese Slaw
Celery Hazelnut Salad
Pesto Chicken Salad
BLT Deviled Egg Salad
Ranch Salad in a Jar
Quick and Easy Beef Slaw
Too Good To Be Side Dishes
Fauxtatoes
Rice-A-Phony
Eggplant Parmesan Fries
Zoodles
Garlicky Snow Peas
Balsamic Green Beans
Parmesan Broccoli
Spicy Summer Beans
Keto Dinner Perfection
Turkey and Chorizo Sliders with Guacamole
Hasselback Chicken
Harissa Chicken Cauli-Cups
Keto Pizza
Mediterranean Fish Bake
Sloppy Joe Lettuce Cups
Moroccan Couscous with Halloumi
Spicy Shrimps with Garlic
Spring Bread
Seafood Risotto
Beef Arrabiata Ragu
Speedy Cauliflower-n-Cheese
Lamb Kebabs with Tabbouleh
Pork & Zucchini Gratin
Pork & Radish Hash
Seventh Heaven Desserts
Blender Berry Ice Cream
Raspberry Cheesecake in a Jar
Fat-Fueled Smoothie Two Ways
Low Carb Caramel
Coconut Rum Balls
Skillet Berry Crumble
Candied Spiced Cocoa Pecans
Vanilla Fat Bombs
Mochachino Cheesecake
Crisp Chocolate Crust
Iced Vanilla Latte
Cocoa Cherries Pudding
Dulce De Leche Whipped Cream
Instant Strawberry Ice Cream
Peanut Butter Cookies
Vegetarian Kitchen
Lemon Posset
Banana Oatmeal Cookies
Veggie & Cheese Balls
Cheddar Chips & Guacamole
Stilton & Chive Balls
Spinach in Coconut Cream
Veggie Muffins
Instant Pot & One Pot Wonders
Enchilada & Chicken Soup
Crock Pot Maple Dijon Ham
Thai Soup with Chicken
Air Fryer Cauliflower Fritters
Crock Pot Whole Turkey
Beef Short Ribs
Air Fryer Vegetable Rosti
Creamy Mushroom Chicken Stew
Fried Cod with Ginger
Haleem
Crock Pot Raspberry Cookies
CONCLUSION
Conversion Tables
Other Books by Adele Baker
INTRODUCTION
T ake charge of your health in a new way by being open to the idea
that what you think you know about health and nutrition is upside-
down, backwards, and inside out.
The Ketogenic Diet is one of the oldest diets. Nevertheless, it still one of
the most popular diets, in particular, because of its benefits with access
weight struggle. Most importantly, according to an increasing number of
studies, it helps reduce risk factors for diabetes, heart diseases, stroke,
Alzheimer’s, epilepsy, and more. The keto diet promotes fresh whole foods
like meat, fish, veggies, and healthy fats and oils, and greatly reduces
processed, chemically treated foods.
It’s a diet that you can sustain long-term and enjoy. What’s not to enjoy
about a diet that encourages eating bacon and eggs for breakfast!
The book you’re holding in your hands is a great source of creative, easy-
to-cook, insanely delicious keto recipes. They will allow you the freedom
and flexibility to do what feels right for you, your body, and your health.
Enjoy!
Delish Morning
12 healthy breakfasts that are worth getting up early for. They will add a
kick to your morning routine and make you think about your perfect
breakfast all day long.
Sausage Quiche
Prep time: 15 minutes

Cooking time: 45 minutes
Servings: 6
Nutrients per serving:
Carbohydrates – 8 g
Net Carbs – 5 g
Fat – 47 g
Protein – 22 g
Calories – 534
Ingredients:
8 oz bulk pork sausage, mild or hot
¼ cup diced onion
½ cup diced green bell pepper
1 prepared quiche crust
¾ cup shredded Swiss cheese
¾ cup shredded cheddar cheese
6 eggs
1 cup heavy cream
½ tsp salt or Vege-Sal
¼ tsp pepper
Instructions:
1. Preheat oven to 350°F.
2. Put a large skillet over medium heat and start browning and
crumbling the sausage.
3. As some fat cooks out of the sausage, add the onion and green
pepper. Sauté until all the pink is gone from the sausage.
4. Mix together the cheese and then layer half on the bottom of the
quiche crust. Top with the sausage-vegetable mixture.
5. Whisk the eggs, cream, salt, and pepper together in a bowl until
very well blended. Pour this over the sausage mixture. Top with
the remaining cheese.
6. Bake for 40-45 minutes. Serve.
Million Dollar Scramble

Servings: 1
Net Carbs – 3 g
Fat – 37 g
Protein – 29 g
Calories – 457
Ingredients:
1 Tbsp butter
3 eggs
1 Tbsp dry white wine
1½ tsp roe or caviar2 oz goat cheese
Salt, black pepper, to taste
Instructions:
1. Put a medium-size skillet over medium-low heat.
2. Melt the butter and add the scallion. Sauté for 2 to 3 minutes.
3. In a bowl, whisk together the eggs, wine, and roe.
4. Turn the heat up to medium. Add the eggs into the skillet and
scramble for 3-5 minutes.
5. Add the cheese, spooned into the pan in small chunks, and
scramble until set.
Breakfast Tacos
Preparation time - 10 minutes

Cooking time – 20 minutes
Servings – 3
Net carbs – 3 g
Fat – 36.2 g
Protein – 25.7 g
Calories – 443
Ingredients:
1 cup mozzarella cheese
6 eggs
2 tablespoons butter
3 strips bacon
½ avocado
1 ounce shredded cheddar cheese
Salt, Pepper
Instructions:
1. Fry the bacon until crispy, usually around 20 minutes
2. On medium heat, warm up 1/3 cup of mozzarella
3. For the taco shell, fry the cheese until it has browned on the edges,
and make sure it doesn’t stick by using a spatula to move it
occasionally.
4. Lift up the cheese shell and lay it over a wooden spoon resting on
a large pot –Repeat this process until the mixture has been used
up.
5. Cook your eggs and stir; season with salt and pepper.
6. Add some of the egg mixture to each of your tacos.
7. Serve with a slice of avocado.
8. Sprinkle the bacon and shredded cheese over the taco.
Feta-Olive Scramble

Servings: 1
Net Carbs – 3 g
Fat – 46 g
Protein – 19 g
Calories – 510
Ingredients:
3 eggs
2 Tbsp crumbled feta cheese
5 olives
½ tsp sea salt
2 Tbsp olive oil
Green onions, to garnish
Instructions:
1. Put your skillet over medium heat and let it get hot before adding
the olive oil.
2. Whisk eggs and scramble until set.
3. Place eggs on the plate, top with crumbled feta cheese, olives, and
green onions. Serve.
Keto Peaches & Cream Fat Bombs
Prep time: 10 minutes (+ 4 hours)

Cooking time: none
Servings: 24
Net Carbs – 0.9 g
Fat –4.2 g
Protein – 0.5 g
Calories – 43
Ingredients:
4 Tbsp unsalted Kerrygold butter, softened
6 oz cream cheese, softened
1 cup frozen peaches, slightly warmed
2 tsp Perfect Keto Peaches & Cream Ketone Supplement
3½ Tbsp monk fruit sweetener, divided
Instructions:
1. In a medium-sized bowl, combine all ingredients except half of the
sweetener with a hand mixer.
2. Spoon the mixture into silicone molds. Top each bomb with
remaining sweetener.
3. Freeze for 4 hours.
4. Remove fat bombs from silicone molds and serve.
Smoked Salmon Scramble

Servings: 1
Net Carbs – 1 g
Fat – 14 g
Protein – 11 g
Calories – 177
Ingredients:
2 eggs
1 scallion, minced
2 oz smoked salmon, coarsely chopped
1½ Tbsp butter
Instructions:
1. In a bowl, whisk together the eggs, scallion, and salmon.
2. Put a large skillet over medium-high heat. Let it get hot and then
melt the butter.
3. Pour in the egg mixture and scramble until set.
Pork Sausage with Gravy

Servings: 8
Net Carbs – 8.3 g
Fat – 44.7 g
Protein – 13.8 g
Calories – 486
Ingredients:
1/3 cup tapioca flour
1 quart almond milk
1 lb pork sausage
1 dash pepper
Instructions:
1. In a skillet, cook the sausage for 5 minutes.
2. Sprinkle the flour all over the sausage and stir well to combine.
Cook for about 5-7 minutes.
3. Add milk, cover and cook over medium heat until the mixture is
thick.
4. Add the pepper. Serve.
Sunday Super-Breakfast

Servings: 2
Net Carbs – 3 g
Fat – 31 g
Protein – 12 g
Calories – 344
Ingredients:
8 oz bulk pork sausage
1 Tbsp bacon grease
½ of green bell pepper, diced
½ of a small onion, diced
1 Tbsp Worcestershire sauce
4 eggs
½ cup shredded Colby Jack cheese
Instructions:
1. Put a large skillet over medium heat and start browning and
crumbling the sausage.
2. When there’s only a little pink left to the sausage, add the bacon
grease, vegetables, and Worcestershire sauce. Sauté everything
until the sausage is completely done, the onion is translucent, and
the pepper tender-crisp—about 5 to 6 minutes.
3. Spread the sausage mixture evenly in the bottom of the skillet.
Break in the eggs, being careful not to break the yolks. Turn the
heat to low. Sprinkle the cheese over the top and then cover the
skillet. Let it cook for 5 minutes. You want the whites set but the
yolks still runny. Re-cover and give it a minute or two more if
needed.
4. Use a big spoon to scoop each egg out with all the sausage and
veggies beneath it.
Spring Squash Muffins

Servings: 6
Net Carbs – 3.4 g
Fat – 7.8 g
Protein – 7.3 g
Calories – 111
Ingredients:
1 squash, peeled, grated
2–3 spring onions, chopped
1 Tbsp olive oil
1 egg
¼ cup plain yogurt
1 cup almond flour
½ cup hard cheese, grated
2/3 tsp baking powder
Salt to taste
Instructions:
1. Combine flour with salt and baking powder.
2. Whisk an egg and add olive oil to it as well as yogurt and half of
the grated cheese. Give a good stir.
3. Combine the two mixtures.
4. Season the grated squash with salt and add to the dough along with
any accumulated liquid.
5. Add chopped spring onions to the dough.
6. Pour the dough into greased muffin cups ½ full and sprinkle with
grated cheese.
7. Bake at 356°F for 25 minutes.
Pumpkin Pie “Noatmeal”

Servings: 1
Carbohydrates – 18.8 g
Net Carbs – 6.9 g
Fat – 34 g
Protein –14.8 g
Calories – 421
Ingredients:
2 Tbsp unsweetened shredded coconut
2 Tbsp unsweetened flaked coconut or sliced almonds
2 Tbsp chia seeds
2 Tbsp hulled hemp seeds or sliced almonds
½ tsp cinnamon
1 Tbsp erythritol or Swerve, or 3 to 5 drops stevia extract
2 Tbsp unsweetened pumpkin purée
¼ cup coconut milk
¼ cup hot or cold water
2 Tbsp toasted flaked coconut
Instructions:
1. Place all the dry ingredients in a serving bowl, plus the erythritol
or stevia.
2. Add the pumpkin purée, coconut milk, and water. Stir, then let the
mixture sit for 10 to 15 minutes before serving.
3. Top with more coconut, if desired, and eat immediately.
Mexican Hash

Servings: 4
Net Carbs – 6.4 g
Fat – 20.1 g
Protein – 11.5 g
Calories – 256
Ingredients:
8.8 oz Mexican Chorizo
2 Tbsp ghee or lard, divided
2 cups diced pumpkin
1 medium bunch kale or Swiss chard
Instructions:
1. Place the chorizo in a large pan greased with 1 Tbsp of the ghee
and cook for 8 to 10 minutes. Transfer to a bowl.
2. Add the remaining ghee and diced pumpkin to the pan. Cook for 8
minutes, stirring occasionally.
3. Add the kale, cover, and cook for 5 to 7 minutes, until soft and
wilted but still green. (If you’re using Swiss chard instead of kale,
cook for just 1 to 2 minutes.)
4. Place the cooked chorizo back into the pan to reheat for 1 minute,
and serve.
Eggs Florentine in Portobello Mushrooms

Servings: 2
Net Carbs – 6.4 g
Fat – 20.1 g
Protein – 11.5 g
Calories – 256
Ingredients:
2 portobello mushrooms
Salt and pepper, to taste
1 Tbsp ghee or lard
2 large pastured eggs
7 oz spinach, fresh or cooked
3½ oz smoked salmon
1 cup water
Instructions:
1. Clean the mushrooms, remove the stems. Season the mushrooms
with salt and pepper, and place on a hot pan greased with ghee,
bottom-side up.
2. Cook for 1 to 2 minutes, flip them over and cover the pan. Cook
for an additional 7 minutes, or until tender. Remove from the heat
and set aside.
3. Poach the eggs.
4. To prepare the spinach, place it in a large pan, add 1 cup water and
cook over medium heat for 2 minutes. Remove from the pan and
set aside.
5. To serve, place one mushroom, bottom-side up, on each serving
plate. Top each with half the wilted spinach (squeeze out any
excess water, if necessary), half the smoked salmon, and one
poached egg. Serve immediately.
Lunch to Try Now
Boring lunch? No way! With these super easy ideas, you'll want to lick the
dish clean.
Smoked Salmon Chard Wraps

Cooking time: 30 seconds
Servings: 2
Net Carbs – 5.3 g
Fat – 26.5 g
Protein – 15.8 g
Calories – 305
Ingredients:
4 to 8 chard or collard leaves
½ medium cucumber
1 small avocado
3½ oz smoked salmon
1 Tbsp fresh lemon juice
½ cup full-fat cream cheese
1 Tbsp freshly chopped dill or chives
Instructions:
1. Bring a pot of water to a boil, and blanch the chard leaves for 20 to
30 seconds. Using tongs, immediately remove the leaves from the
boiling water and plunge them into a bowl of ice water. Drain and
dry the leaves on a clean dish towel or paper towels.
2. Place them, one at a time, on a chopping board, cut the stems off,
and set aside.
3. Peel and cut the cucumber into thin strips. Peel and slice the
avocado, and set aside. Drizzle the salmon with lemon juice.
4. To assemble, place the salmon in the center of 1 or 2 chard leaves.
Spoon the cream cheese on top of the salmon. Add the dill,
cucumber, and avocado. Make sure you leave some space on each
side. Fold the long sides of the leaf over the filling. Roll up the
chard wrap tightly. Secure with a toothpick, if necessary. Serve.
Eggs and Bacon Fat Bombs
Prep time: 10 minutes (+ 30 minutes)

Servings: 6
Net Carbs – 0.2 g
Fat –18.4 g
Protein – 5 g
Calories – 185
Ingredients:
2 large eggs, hard-boiled, cut into quarters
¼ cup butter
2 Tbsp mayonnaise
4 large slices bacon
Salt, pepper to taste
Instructions:
1. Preheat the oven to 375 °F.
2. Cook the bacon strips on a baking tray for 15 minutes. Reserve the
grease.
3. Cut the butter into pieces and add the quartered eggs. Mash with a
fork to mix.
4. Add the remaining ingredients except for the bacon and mix. Pour
in the bacon grease. Mix well. Refrigerate for 20-30 minutes.
5. Crumble the bacon. Create 6 balls from egg mixture and roll each
ball in the bacon crumbles.
6. Serve.
Green Omelet Wraps

Servings: 1
Net Carbs – 4.6 g
Fat – 51.6 g
Protein – 27.5 g
Calories – 600
Ingredients:
2 eggs
1 Tbsp Avocado and Kale Pesto
1 cup fresh spinach, or 1 oz cooked spinach
1 Tbsp ghee or lard
1/3 cup crumbled feta (or bacon, if you’re dairy-free)
4 olives, sliced, or 1 sliced sun-dried tomato
Instructions:
1. Whisk together the eggs and pesto.
2. Roughly chop the spinach and add to the eggs.
3. Pour the egg mixture into a hot pan greased with the ghee.
4. Add the feta and olives, and cook for a few minutes over medium
heat until the top starts to firm up.
5. Transfer the omelet onto a chopping board lined with parchment
paper. Holding the omelet and the parchment paper together, roll
the omelet up tightly. Remove the paper from the wrap. Serve
immediately. Or, store in an airtight container (without fillings) in
the fridge for up to 3 days.
Cheesy Grain-Free Waffles

Servings: 2
Net Carbs – 4.2 g
Fat – 33.8 g
Protein – 26.8 g
Calories – 431
Ingredients:
3 large eggs
¼ cup cream cheese, at room temperature
1/3 cup grated Parmesan cheese
½ cup grated Cheddar cheese
3 Tbsp flax meal, or 4 Tbsp almond flour
1 Tbsp coconut flour
1 tsp mixed dried Italian herbs (basil, oregano, thyme)
½ tsp garlic powder
½ tsp onion powder
½ tsp gluten-free baking powder
Instructions:
1. Whisk together the eggs and cream cheese in a large bowl.
2. Add the Parmesan, Cheddar, and all the dry ingredients, and mix
well.
3. Pour the batter into a waffle maker, close, and cook for 1 to 2
minutes, or until crisped up and cooked through.
4. When done, transfer to a plate and let the waffles cool for a few
minutes before serving.
Greek Zucchini and Feta Fritters

Servings: 3
Net Carbs – 5.2 g
Fat – 25.1 g
Protein – 15 g
Calories – 313
Ingredients:
2 medium zucchini
½ tsp salt
½ cup grated Parmesan cheese
2 large eggs
1 tsp ground cumin
½ cup crumbled feta cheese
¼ cup sliced olives
2 Tbsp chopped mixed herbs (such as mint, oregano, and dill)
2 Tbsp ghee or lard
Instructions:
1. Use a spiralizer to create thin “noodles” from the zucchini. Season
them with salt and set aside for 10 minutes. Pat them dry.
2. In a bowl, combine the zucchini, Parmesan cheese, eggs, cumin,
feta, olives, and herbs.
3. Form the mixture into patties and fry them in a hot pan greased
with the ghee, about 2 to 3 minutes per side.
4. Once cooked, serve immediately with full-fat yogurt or as a side
with meat.
Caprese Stuffed Avocado

Cooking time: none
Servings: 1
Net Carbs – 14 g
Fat – 50 g
Protein – 18 g
Calories – 573
Ingredients:
2 oz mini mozzarella balls or diced mozzarella
1 Tbsp Avocado and Kale Pesto
1 Tbsp extra-virgin olive oil
1 medium avocado, halved, seed removed
½ cup cherry or regular tomatoes, chopped
Fresh basil and freshly ground black pepper
Instructions:
1. In a bowl, combine the mozzarella, pesto, olive oil, salt, and
pepper.
2. Leaving a ½-inch layer of avocado along the insides of the skins,
scoop the middle of the avocado halves out, cut into small pieces,
and add to the bowl with the mozzarella.
3. Add the tomatoes to the bowl and combine. Fill the avocado
halves with the mixture. Garnish with the fresh basil and black
pepper, and enjoy!
Anchovy dips with cucumber slices

Cooking time: none
Servings: 6
Net Carbs – 1.1 g
Fat –17.2 g
Protein – 5.1 g
Calories – 170
Ingredients:
3½ oz full-fat cream cheese
¼ cup unsalted butter
1 oz canned anchovies, drained
1 garlic clove, crushed
1 Tbsp parsley, chopped
¼ cup Cheddar cheese, shredded
1/3 cup flaked almonds
6 cucumber slices
Instructions:
1. Blend first five ingredients in a food processor.
2. In a bowl, combine the mixture with the Cheddar cheese and
almonds and mix with a spoon. Refrigerate 30 minutes.
3. Serve as a dip with cucumber slices.
Creamed Spinach with Browned Butter

Servings: 8
Net Carbs – 1 g
Fat – 12 g
Protein – 3 g
Calories – 131
Ingredients:
¼ cup butter
20 oz frozen chopped spinach, thawed, drained
½ cup heavy cream
¼ cup grated Parmesan cheese
1/8 tsp ground nutmeg
Instructions:
1. In a saucepan over medium heat, melt the butter. Let it cook until
it turns golden brown and nutty smelling, about 6 to 8 minutes.
2. Mix in the spinach and cream and bring to a simmer. Let cook for
5 minutes.
3. Stir in the Parmesan cheese, nutmeg, salt, and pepper.
Mexican-Spiced Crunchy Avocados

Servings: 3
Net Carbs – 3 g
Fat – 59 g
Protein – 27 g
Calories – 662
Ingredients:
1½ cups pork rind crumbs
2 tsp Tajin Clasico
1 egg
1 tsp water
1 avocado
½ cup bacon grease, divided
Instructions:
1. On a rimmed plate, mix the pork rind crumbs with the Tajin.
2. On another plate, use a fork to beat the egg with the water until
well blended.
3. Cut avocado into ½-inch slices.
4. In a large skillet over medium heat, add ¼ cup of the bacon grease.
5. Dip the avocado slices in the egg wash, then the crumbs, and then
repeat, making a double layer of crumbs.
6. Fry until crunchy, adding more bacon grease as needed, about 5
minutes per side. Serve.
Armenian Pizza
Prep time: 1 hour 15 minutes

Servings: 6
Net Carbs – 9.5 g
Fat – 28.3 g
Protein – 20 g
Calories – 385
Ingredients:
1 cup almond flour
3 Tbsp olive oil
1 tsp instant yeast
½ cup water
Salt to taste
Filling:
½ lb ground beef
1 bell pepper, chopped
1 tomato, chopped
1 onion, chopped
2 Tbsp tomato paste
1 chili pepper, seeded
2 Tbsp olive oil
Bunch of dill and parsley, chopped
Salt and pepper to taste
Fresh greens for serving
Instructions:
1. Prepare the dough: add flour to a mixing bowl and make a hole in
the middle. Add yeast and half of the water. Stir lightly and let
stand for 15 minutes for yeast to activate.
2. Add the remaining water, olive oil, salt. Knead the dough and let
stand for 1 hour.
3. In a blender mix the vegetables, dill and parsley and spices. Add
tomato paste and olive oil, mix well.
4. Season the ground meat with salt and pepper and add to the
blended vegetables. Blend again.
5. Shape the dough into several balls and roll out into thin rounds
with a rolling pin.
6. Line a baking sheet with parchment paper and place the flat
rounds onto it. Add 1–2 Tbsp of the filling and spread it all over
the flatbread.
7. Bake for 5–10 minutes at 446°F.
8. Serve with fresh greens.
Blue Cheese Mushrooms

Servings: 3
Net Carbs – 4 g
Fat – 16 g
Protein – 5 g
Calories – 175
Ingredients:
2 Tbsp butter
8 oz sliced mushrooms
1 clove of garlic, crushed
¼ cup whipped cream cheese
¼ cup crumbled blue cheese
Instructions:
1. In a large and heavy skillet over medium heat, melt the butter.
2. Sauté the mushrooms, stirring often, until they’ve softened and
turned dark about 7 to 8 minutes.
3. Stir in the garlic and cook for another minute or two.
4. Add the cream cheese and stir until melted in. Now, add the blue
cheese and stir for one minute. You want some nice hunks of blue
cheese to remain.
5. Season with salt and pepper and serve.
Broccoli with Anchovy Butter, Olives and
Parmesan

Servings: 3
Net Carbs – 2 g
Fat – 18 g
Protein – 5 g
Calories – 189
Ingredients:
12 oz broccoli
¼ cup butter
3 anchovy fillets
1 Tbsp chopped black olives
3 Tbsp shredded Parmesan cheese
Instructions:
1. Cut broccoli into florets. Peel the stems and add use them as well.
Steam lightly.
2. In a small saucepan over very low heat, melt the butter.
3. Mince the anchovies and them and the garlic to the pan. Cook,
stirring and mashing the anchovy, for about 5 minutes—you don’t
want to brown the butter or the garlic.
4. When the broccoli is brilliantly green, drain well and transfer to a
mixing bowl.
5. Pour the anchovy butter over the broccoli and add the chopped
olives. Toss to coat.
6. Top each serving with 1 Tbsp of Parmesan cheese.
Perfect Almond Buns

Cooking time: 12-17 minutes
Servings: 6
Net Carbs – 2.8 g
Fat – 17.2 g
Protein – 4.7 g
Calories – 184
Ingredients:
2 eggs
¾ cup almond flour
5 Tbsp unsalted butter
1½ tsp baking powder
1½ tsp Splenda or stevia
Instructions
1. Combine the dry ingredients in a bowl.
2. Whisk in the eggs.
3. Melt the butter and mix into the mixture.
4. Divide the mixture into 6equal parts; place into a muffin pan.
5. Bake at 350°F for about 12-17 minutes. Let cool on a wire rack.
Serve.
Healthy Refreshing Salads
These salads are too good to be just a side dish. Creamy, chunky, vinegary,
and even sweet – these recipes will beat any store-bought salad and make
you actually want to eat your veggies.
Tomato, Cucumber, and Avocado Salad

Cooking time: 15 seconds
Servings: 6
Net Carbs – 4 g
Fat – 14 g
Protein – 1 g
Calories – 150
Ingredients:
1 medium cucumber
1 large tomato
1 avocado
1/3 cup finely diced red onion
¼ cup minced cilantro
¼ cup extra-virgin olive oil
3 Tbsp lime juice
1 tsp salt
¼ tsp pepper
2 dashes of hot sauce
Instructions:
1. Dice the cucumber, tomato, and avocado, and put them in a bowl.
2. Add in the onion and cilantro.
3. Put the olive oil, lime juice, salt, pepper, and hot sauce in a clean
jar. Seal it and shake for 15 seconds. Pour this over your salad, stir
gently to coat, and serve.
Cucumber Salad

Cooking time: none
Servings: 6
Net Carbs – 4 g
Fat – 9 g
Protein – 1 g
Calories – 104
Ingredients:
2 pounds cucumbers
¼ cup finely diced red onion
¼ cup cider vinegar
¼ cup MCT oil
1 clove of garlic, minced
12 drops of liquid stevia, plain
½ tsp salt
¼ tsp pepper
2 Tbsp minced fresh dill
Instructions:
1. Slice the cucumbers in half lengthwise and then slice thinly.
2. Put the cucumber and onion in a mixing bowl.
3. Combine the cider vinegar, MCT oil, garlic, liquid stevia, salt, and
pepper in a jar, seal it, and shake well. Pour this over the
vegetables and stir to coat.
4. Add the dill and stir it in. Refrigerate for several hours before
serving and then stir again right before you dish it out.
Wayback Salad

Servings: 6
Net Carbs – 3 g
Fat – 29 g
Protein – 3 g
Calories – 277
Ingredients:
½ cup chopped walnuts
½ of a medium cucumber, diced
2 celery ribs, thinly sliced
¼ cup diced red bell pepper
¼ cup diced green bell pepper
1 large tomato
6 lettuce leaves, halved
3 scallions, including the crisp green part, thinly sliced
¾ cup mayonnaise
Instructions:
1. Preheat the oven to 350°F.
2. Spread the chopped walnuts in a shallow baking dish and bake 7 to
8 minutes to toast a bit. Then let cool before adding to the mixed
salad.
3. Add the cucumber, celery, green pepper, and red pepper to a salad
bowl.
4. Cut the tomato in half. Gently squeeze out the seeds and then dice
and add to the salad. Add lettuce leaves.
5. Add the mayonnaise, salt, and pepper, and stir to coat. Serve.
Kale & Bacon Salad

Servings: 2
Net Carbs – 11 g
Fat – 36 g
Protein – 37 g
Calories – 516
Ingredients:
12 dinosaur kale leaves
4 oz uncured bacon (about 4 slices), minced
¼ cup Parmesan cheese, grated
Sea salt, black pepper, to taste
Instructions:
1. Remove woody stems from kale. Roll leaves together to form a
loose bundle and slice kale into thin slices.
2. Place kale in a colander or strainer over the sink. Sprinkle with sea
salt. Let sit for 5 minutes.
3. Add bacon to a skillet and cook for 4-6 minutes. Remove bacon
from the skillet and place on a paper towel. Reserve bacon
drippings.
4. Whisk extra-virgin olive oil and black pepper with bacon
drippings.
5. Squeeze any water out of kale. Place kale in a large salad bowl and
toss with dressing to coat. Top with bacon and Parmesan to serve.
Mediterranean Cucumber Salad

Cooking time: none
Servings: 4
Net Carbs – 5 g
Fat – 23 g
Protein – 3 g
Calories – 237
Ingredients:
1 large cucumber
¼ large red onion
1/3 cup pitted kalamata olives
½ cup crumbled feta cheese
2 Tbsp minced fresh dill
2 Tbsp lemon juice
¼ tsp pepper
Salt, to taste
Instructions:
1. Quarter cucumbers lengthwise and then cut crosswise into ¼-inch
slices. Put in a mixing bowl.
2. Slice the onion paper thin and add it to the cucumbers.
3. Chop the olives. Along with feta, add them to the salad. Sprinkle
in the minced dill. Gently stir everything together.
4. In a clean jar, combine the olive oil, lemon juice, and pepper. Seal
tightly and shake well. Pour this over the salad and stir to coat.
5. If you’re serving the salad immediately, season with salt to taste. If
you make it ahead, refrigerate unsalted and salt just before serving.
Celery and Radish Salad

Servings: 4
Net Carbs – 2 g
Fat – 19 g
Protein – 2 g
Calories – 187
Ingredients:
¼ cup hazelnuts
1 Tbsp cider vinegar
3 Tbsp light olive oil
1 Tbsp walnut oil
6 pale inner celery ribs
3 radishes
¼ cup chopped parsley
Instructions:
2. Spread your hazelnuts on a baking sheet, put them in the oven, and
toast for 8 minutes. Roll them between or under your palms to
flake off the brown skin. Chop the nuts and add to the salad once
mixed together.
3. Mix together the cider vinegar and oils in a jar. Reserve.
4. Slice your celery very thinly and put in a salad bowl. Slice up any
unwilted leaves and add them, too. Slice the radishes and add them
to the celery. Add the parsley.
5. Pour on the dressing and toss well. Season with salt and
pepper.Serve.
Blue Cheese Slaw

Cooking time: none
Servings: 6
Net Carbs – 3 g
Fat – 28 g
Protein – 4 g
Calories – 260
Ingredients:
14 oz coleslaw mix
¾ cup thinly sliced celery
¾ cup mayonnaise
2 Tbsp cider vinegar
6 drops of liquid stevia, plain
¼ tsp salt or Vege-Sal
¼ tsp celery seed
1/8 tsp pepper
¾ cup crumbled blue cheese
Instructions:
1. Put the coleslaw mix and celery in a big mixing bowl.
2. In a separate bowl, combine the mayonnaise, cider vinegar, liquid
stevia, salt, celery seed, and pepper. Pour over the veggies and toss
to coat.
3. Add the blue cheese and toss to incorporate. Chill for a few hours
before serving.
Celery Hazelnut Salad

Servings: 8
Net Carbs – 5 g
Fat – 32 g
Protein – 10 g
Calories – 339
Ingredients:
2 cups hazelnuts
3 celery hearts
1½ cups shredded parmesan, romano, or a blend
2/3 cup lemon vinaigrette
Parsley leaves, for garnish
Instructions:
2. Add the hazelnuts in a shallow roasting pan and toast for about 12
minutes. Roll them between or under your palms to flake off the
brown skin. Chop the nuts and add to the celery.
3. Trim any brown bits from the ends of your celery hearts and then
slice into ¼-inch thick pieces. Chop the leaves as well. Put in a
salad bowl.
4. Add the shredded parmesan and the lemon vinaigrette and stir it
all up.
5. Garnish each serving with a few parsley leaves and an extra
sprinkle of shredded cheese.
Pesto Chicken Salad

Servings: 1
Net Carbs – 3 g
Fat – 27 g
Protein – 27 g
Calories – 375
Ingredients
1 pound chicken, cooked and cubed
6 slices of bacon, cooked and crumbled into small pieces
1 cubed avocado
10 halved cherry tomatoes
1/4 cup mayonnaise
2 tablespoon garlic pesto
lettuce leaves
Instructions:
1. In a large bowl, combine the chicken, bacon, avocado, tomatoes,
mayonnaise, and pesto.
2. Spoon the mixture on top of lettuce leaves and serve.
BLT Deviled Egg Salad

Servings: 2
Net Carbs – 6.5 g
Fat – 44.1 g
Protein – 24.6 g
Calories – 527
Ingredients:
Deviled Eggs:
4 large hardboiled eggs
2 Tbsp mayonnaise
1 Tbsp fresh lemon juice or pickle relish
1 /2 tsp Dijon mustard
Dressing:
1 clove garlic, crushed
2 Tbsp heavy whipping cream or coconut milk
2 Tbsp mayonnaise
Salad:
1 small head crispy lettuce
2 cups salad greens, such as spinach or lamb’s lettuce
8 oz cherry tomatoes, halved
4 large slices crispy bacon , cut into 1-inch squares
Instructions:
1. To make the salad dressing, mix all dressing ingredients in a small
bowl.
2. Cut the eggs in half and spoon the egg yolks into a bowl. Stir in
the mayonnaise, lemon juice, and Dijon mustard. Mix using a fork.
Season with salt and pepper.
3. Use a spoon to fill in the egg white halves with the egg yolk
mixture and set aside.
4. To assemble the salad, place the lettuce and salad greens into a
serving bowl, and top with the tomatoes, bacon, and deviled eggs.
Drizzle with the prepared salad dressing, and serve.
Ranch Salad in a Jar

Servings: 2
Net Carbs – 6.5 g
Fat – 44.1 g
Protein – 24.6 g
Calories – 527
Ingredients:
Dressing:
¼ cup mayonnaise
¼ cup sour cream
1 Tbsp apple cider vinegar or fresh lemon juice
¼ tsp onion powder
¼ tsp garlic powder
1/8 tsp paprika
1 to 2 Tbsp chopped dill
Salad:
2 medium celery stalks, sliced
4 large eggs, hard-boiled , quartered
4 large slices crispy bacon , chopped
4 cups mixed salad greens
Instructions:
1. For dressing, mix all ingredients together well. Place the dressing
at the bottom of two 1-quart jars with wide mouths.
2. To assemble the salad, add a layer of celery to each jar, followed
by a layer of the quartered eggs, then the bacon pieces and salad
greens.
3. When ready to serve, tip the salad over into a serving bowl so that
the dressing covers the greens. Or, simply shake the jar—keeping
the lid closed—and then eat the salad right from the jar.
Quick and Easy Beef Slaw

Servings: 4
Net Carbs – 7.8 g
Fat – 36.2 g
Protein – 23.4 g
Calories – 462
Ingredients:
2 Tbsp ghee or virgin coconut oil, divided
1 pound ground beef
1 medium red onion, sliced
2 cloves garlic, minced
1 tsp grated fresh ginger
1 pound sliced green or white cabbage, or coleslaw mix
1 tsp Sriracha or 1 /2 tsp red pepper flakes
2 Tbsp coconut aminos
1 Tbsp fresh lemon or lime juice
1 Tbsp toasted sesame oil
Optional: 1 Tbsp erythritol or Swerve, or 3 to 5 drops liquid stevia
extract
Instructions:
1. Heat a large pan greased with 1 Tbsp of the ghee over medium-
high heat.
2. Add the ground beef and cook for 5 minutes. Season with salt and
pepper, and use a slotted spoon to transfer to a bowl.
3. Grease the pan in which you cooked the beef with the remaining 1
Tbsp ghee. Add the red onion, garlic, and ginger. Cook for about 3
minutes. Add the cabbage and cook until crisp-tender.
4. Add remaining ingredients and return the ground beef to the pan.
Heat through while stirring to allow the flavors to combine.
5. Serve, or let the slaw cool and store in the fridge for up to 3 days,
or freeze for up to 3 months.
Too Good To Be Side Dishes
The low-carb sides you need right now. They were destined to be more than
a side.
Fauxtatoes

Servings: 3
Net Carbs – 3 g
Fat – 15 g
Protein – 3 g
Calories – 159
Ingredients:
½ large head of cauliflower
1 oz cream cheese
3 Tbsp butter
Instructions:
1. Trim the leaves and the bottom of the stem from cauliflower, cut
into chunks. Steam until tender, 12 to 14 minutes on high in the
microwave. When the cauliflower is tender, drain it very well and
puree.
2. Add the cream cheese and butter and work them in a blender. Add
salt and pepper.
Rice-A-Phony

Servings: 3
Net Carbs – 6 g
Fat – 17 g
Protein – 6 g
Calories – 196
Ingredients:
½ head of cauliflower
1/3 cup slivered almonds
2 Tbsp butter
3 scallions
¼ cup chopped fresh parsley
2 tsp chicken bouillon concentrate
Instructions:
1. Trim cauliflower, chunk it, and run it through the shredding blade
of your food processor, making cauliflower rice.
2. Microwave-stea the cauliflower rice for 6 minutes.
3. In a heavy skillet over medium heat, sautée the almonds in the
butter.
4. Slice the scallions, including the crisp part of the green.
5. Drain the cauliflower and add it to the skillet with the almonds.
6. Stir in everything else, mixing until the chicken bouillon
concentrate is dissolved and everything is well coated.
Eggplant Parmesan Fries

Servings: 4
Net Carbs – 7 g
Fat – 29 g
Protein – 27 g
Calories – 456
Ingredients:
4 eggplants
2 cups Parmesan cheese, grated
1 cup flaxseed
4 eggs
8 Tbsp marinara sauce
Instructions:
2. Pour the flaxseeds in a processor and pulse until powdered. Add
the grated Parmesan cheese and mix with the flax meal in a bowl.
3. Beat the eggs and salt together. Cut the eggplant into fries, then
dip the eggplant fries into the egg, then flax mixture, and egg once
more.
4. Place the eggplant fries on a cooking tray lined with parchment
paper and spray with cooking oil. Bake for 15-20 minutes.
5. Serve immediately with marinara sauce.
Zoodles

Servings: 4
Net Carbs – 3 g
Fat – 10 g
Protein – 2 g
Calories – 113
Ingredients:
3 small zucchini
Salt, to taste
3 Tbsp olive oil
2 tsp oregano
Instructions:
1. 1. Run the zucchini through the spiral cutter, piling Zoodles into a
mixing bowl. Salt the Zoodles, stirring well. Let them sit for 20
minutes.
2. Squeeze the Zoodles to get out the excess liquid and drain well.
3. In a heavy skillet over medium-high heat, add the olive oil. When
it’s hot, add the Zoodles, tossing just until they are thoroughly
good and hot.
4. Stir in the garlic and oregano, and cook one minute. Don’t let them
get mushy!
Garlicky Snow Peas

Servings: 4
Net Carbs – 4 g
Fat – 5 g
Protein – 1 g
Calories – 58
Ingredients:
2 cups fresh snow pea pods
4 cloves of garlic, crushed
3 Tbsp MCT oil
¼ tsp salt
¼ tsp pepper
Instructions:
1. Pinch the ends off the snow peas, pulling off any strings.
2. In a wok, or a large, heavy skillet, over medium-high heat, add the
MCT oil, then the snow peas and salt and pepper. Stir-fry them for
just 2 to 3 minutes—you want them crisp-tender, with a few
brown spots appearing.
3. Add the garlic and stir-fry for 10 seconds. Serve.
Balsamic Green Beans

Servings: 4
Net Carbs – 6 g
Fat – 12 g
Protein – 2 g
Calories – 140
Ingredients:
4 Tbsp butter, divided
1 pound French cut green beans, thawed
1 Tbsp balsamic vinegar
Salt and pepper
Instructions:
1. In a large, heavy skillet over medium heat, melt 3 Tbsp of butter
and add the green beans. Stir until they’re all coated with the
butter.
2. Cover the skillet with a lid, tilted to make a crack to let the steam
out. Cook for 10 to 12 minutes, stirring every 4 to 5 minutes.
3. When the beans are tender, stir in the balsamic vinegar and the
remaining butter. Season with salt and pepper.
Parmesan Broccoli

Servings: 3
Net Carbs – 3 g
Fat – 15 g
Protein – 7 g
Calories – 182
Ingredients:
2 Tbsp olive oil
1 Tbsp butter
1 pound broccoli
1 tsp red pepper flakes
¼ cup shredded Parmesan cheese
¼ tsp salt
Instructions:
1. In a heavy skillet over high heat, add the olive oil and butter.
When they’re hot, add the broccoli. Stir-fry until it’s crisp-tender,
with a few brown spots.
2. Season with garlic and red pepper flakes and stir-fry for another
minute or two.
3. Stir in the Parmesan and salt and serve.
Spicy Summer Beans

Servings: 10
Net Carbs – 4 g
Fat – 8 g
Protein – 2 g
Calories – 106
Ingredients:
1 pound green beans, cut in half
¼ cup olive oil
2 Tbsp MCT oil
½ medium red onion, diced
3 cloves of garlic, crushed
4 anchovy fillets
¼ cup lime juice
Instructions:
1. Put beans in a microwavable casserole dish with a lid or a
microwave steamer. Add 5 Tbsp of water, cover, and microwave
for 6 minutes. Then, drain them well.
2. In a heavy skillet over medium-high heat, add the olive oil and
MCT oil.
3. Add the onion, garlic, anchovy fillets, and red pepper flakes. Sauté
until the onions turn golden. As you sauté, mash up the anchovies
into the oil until they’ve disintegrated.
4. Add the green beans and sauté them for 4 to 5 minutes, until
they’re hot through and completely coated with the seasoned oil.
5. Stir in the lime juice and serve.
Keto Dinner Perfection
Even picky eaters can't say no to these
Turkey and Chorizo Sliders with Guacamole

Servings: 4
Net Carbs – 7.6 g
Fat – 37.4 g
Protein – 28.5 g
Calories – 501
Ingredients:
Meat Patties:
14 oz ground turkey
7 oz Mexican Chorizo
1 /2 tsp salt
1 Tbsp ghee
Guacamole:
3 large avocados
1 small white or yellow onion, chopped
11 /3 cups regular or cherry tomatoes, chopped
1 or 2 small chile peppers, chopped
2 Tbsp fresh lime juice
¼cup chopped fresh cilantro
Salt and pepper
Instructions:
1. To make the patties, combine the turkey and chorizo in a bowl.
Use your hands to shape the mixture into 12 medium patties.
Season with salt on both sides.
2. Cook the patties in a hot pan greased with the ghee over medium-
high heat for 4 to 5 minutes on each side. Set aside.
3. To make the guacamole, halve the avocados, and place half into a
bowl. Mash it well with a fork.
4. Add the onion, garlic, tomatoes, chile pepper, lime juice, and
cilantro.
5. Dice the rest of the avocado and mix it into the guacamole, but do
not mash it. Season with salt and black pepper.
6. Serve the cooked topped with the guacamole.
Hasselback Chicken

Servings: 4
Net Carbs – 8.2 g
Fat – 41 g
Protein – 46.1 g
Calories – 602
Ingredients:
4 medium chicken breasts
Salt and pepper
4 sun-dried tomatoes, chopped
¼cup sliced olives
¼cup Avocado and Kale Pesto
6 oz regular mozzarella cheese
Instructions:
2. Cut 5 to 7 slits widthwise into each breast, about ½ inch apart.
Season each piece with salt and pepper.
3. Place the sun-dried tomatoes and olives in a bowl and combine
with the pesto.
4. Cut the mozzarella into thick slices—as many slices as needed to
fill the chicken slits. Stuff each slit with a slice of mozzarella and a
little of the olive-tomato-pesto mixture.
5. Season the stuffed chicken with salt and pepper, and place on one
side of a large baking sheet.
6. Bake for about 25 minutes, until the chicken is cooked through
and the cheese is bubbling and lightly browned.
7. Drizzle with olive oil and serve immediately.
Harissa Chicken Cauli-Cups

Servings: 4
Net Carbs – 7.2 g
Fat – 35.9 g
Protein – 32.8 g
Calories – 496
Ingredients:
¼ cup ghee, lard, or duck fat
1 pound skinless, boneless chicken thighs, chopped
¼cup mild harissa paste
4 cups uncooked cauliflower rice
Salt, to taste
2 Tbsp chopped fresh parsley or cilantro
1 head butter lettuce
¼cup extra-virgin olive oil
1 cup mung bean sprouts
Instructions:
1. Heat a large pan greased with the ghee over medium-high heat.
2. Add the chicken and cook for about 5 minutes, stirring frequently.
3. Add the harissa, stir, and cook for another 5 minutes.
4. Add the cauliflower rice and cook for an additional 7 to 8 minutes,
stirring frequently. Season with salt.
5. Remove from the heat and add in the parsley. Place 2 large or up
to 6 small lettuce leaves on a plate. Top with the chicken and
mung bean sprouts, and serve.
Keto Pizza

Servings: 1
Net Carbs – 3.5 g
Fat – 35 g
Protein – 27 g
Calories – 459
Ingredients:
2 eggs
2 tablespoons parmesan cheese
1 tablespoon psyllium husk powder
½ tsp Italian seasoning
Salt
2 teaspoons frying oil
1½ ounces mozzarella cheese
3 tablespoon tomato sauce
1 tablespoon chopped basil
Instructions:
1. Place the parmesan, psyllium husk powder, Italian seasoning, and
salt into a blender with two eggs and blend.
2. Heat a large frying pan and add the oil.
3. Add the mixture to the pan in a large circular shape.
4. Flip once the underside is browning and then remove from pan.
5. Spoon the tomato sauce onto the pizza crust and spread.
6. Add the cheese and spread over the top of the pizza.
7. Place the pizza into the oven – it is finished once the cheese is
melted.
Mediterranean Fish Bake

Servings: 4
Net Carbs – 8.7 g
Fat – 32.5 g
Protein – 26.4 g
Calories – 447
Ingredients:
¼ cup ghee or duck fat, melted
1 small eggplant
2 medium zucchini, sliced
1 medium bell pepper, sliced
1 bunch broccolini or regular broccoli florets
5 oz tomatoes, sliced
1 small red onion, sliced
¼ cup chopped fresh herbs , divided
4 medium fillets white fish, such as sea bass or sea bream
1 unwaxed lemon, sliced
Instructions:
2. Mix the ghee with the garlic in a bowl.
3. Roughly dice the eggplant into 1-inch pieces.
4. Place all the vegetables on a baking tray. Sprinkle with the
chopped herbs, reserving some for garnish. Season with salt,
pepper, and prepared garlic ghee.
5. Bake for about 15 minutes.
6. Add the fish fillets, seasoned with salt and pepper, skin-side up,
and top with the lemon slices.
7. Increase the temperature to 475°F. Depending on the thickness of
the fish, bake for 8 to 12 minutes. Remove from the oven, and
discard the lemon slices. Drizzle the fish with the olive oil, and
sprinkle with the reserved herbs.
Sloppy Joe Lettuce Cups

Servings: 4
Net Carbs – 7.2 g
Fat – 37.5 g
Protein – 23.4 g
Calories – 462
Ingredients:
2 Tbsp ghee or duck fat
1 large green pepper, sliced
1 pound ground turkey
1 tsp chili powder
1 tsp Dijon mustard
1 Tbsp apple cider vinegar
¼ cup unsweetened tomato paste
1½ cups chopped tomatoes
Salt and pepper
2 medium heads butter lettuce
2 medium spring onions, sliced
Instructions:
1. Grease a large pan with the ghee and set over medium-high heat.
2. Add the onion and green pepper. Cook for 2 to 3 minutes.
3. Add the ground turkey, chili powder, Dijon mustard, and vinegar.
Cook until the turkey is browned on all sides, 7 to 8 minutes.
4. Add the tomato paste and chopped tomatoes, and bring to a boil.
Reduce the heat and cook on medium for 8 to 10 minutes, until
thickened.
5. Season with salt and pepper. Remove from the heat and let cool
for 5 minutes.
6. Serve by placing spoonfuls of the mixture on top of lettuce leaves.
Sprinkle each with the spring onions and drizzle with the olive oil.
Serve.
Moroccan Couscous with Halloumi

Servings: 4
Net Carbs – 9 g
Fat – 38 g
Protein – 16.6 g
Calories – 449
Ingredients:
1 package Halloumi cheese
1 small head broccoli
¼ cup ghee or coconut oil, divided
½ tsp ground cumin
½ tsp ground coriander
¼ tsp ground cinnamon
4 cups uncooked cauliflower rice
2 Tbsp fresh lemon or lime juice
2 to 4 Tbsp water or vegetable stock
¼ cup chopped fresh cilantro
Instructions:
1. Dice the Halloumi cheese into ½-inch pieces. Cut the broccoli into
1-inch florets.
2. Grease a large pan with 2 tablespoons of the ghee and set over
medium-high heat. Add the Halloumi cheese and cook until crisp,
5 to 8 minutes. Use a slotted spoon to transfer the Halloumi to a
bowl. Set aside.
3. Grease the pan with the remaining 2 tablespoons ghee. Add the
onion and garlic and cook until fragrant, 3 to 5 minutes.
4. Stir in the cumin, coriander, cinnamon, broccoli, cauliflower rice,
lemon juice, and water. Season with salt and pepper to taste. Cook
until the broccoli is tender, 7 to 8 minutes.
5. Add the cooked Halloumi and cilantro. Drizzle the mixture with
the olive oil.
6. Serve immediately.
Spicy Shrimps with Garlic

Servings: 4-5
Net Carbs – 8.3 g
Fat – 30.7 g
Protein – 103.8 g
Calories – 749
Ingredients:
4 lbs shrimp
1-2 Tbsp garlic, minced, to taste
½ cup butter
1 Tbsp lemon pepper seasoning
Instructions
2. Mix the butter and the garlic.
3. Place the shrimp in a pan and dot with the garlic butter; sprinkle
with the garlic powder and the lemon pepper.
4. Bake for 30 minutes, stirring once or twice. Serve.
Spring Bread

Servings: 6
Net Carbs – 0.5 g
Fat – 1.8 g
Protein – 2.2 g
Calories – 27
Ingredients:
3 Tbsp cream cheese, room temperature
3 eggs, separated
1 Tbsp apple vinegar
3 Tbsp spring onions, minced
Salt to taste
Instructions:
1. Whip to combine the egg yolks, the cream cheese, and spring
onions.
2. In a separate bowl whip the egg whites with apple vinegar and
salt.
3. In batches start adding egg whites mixture into the egg yolks
mixture.
5. Line a baking sheet with parchment paper and spoon the bread
mixture onto it making sure the spoonfuls are separated.
6. Cook for 20 minutes.
Seafood Risotto

Servings: 4
Net Carbs – 8.6 g
Fat – 39.6 g
Protein – 31.4 g
Calories – 528
Ingredients:
2 Tbsp ghee or duck fat
3 oz Spanish chorizo or pepperoni, diced
4 cups cauliflower rice
4 cups chopped fresh spinach, or an equivalent amount of drained,
cooked spinach
2 to 4 Tbsp water or stock , if needed
7 oz cooked shrimp
7 oz cooked mussels, clams, squid, or a combination (frozen or
canned)
Salt and pepper
2 Tbsp chopped fresh parsley
Instructions:
1. Heat a large pan greased with the ghee over medium-high heat.
Add the chorizo, onion, and garlic. Cook until the chorizo is crisp
and fragrant, 3 to 5 minutes.
2. Add the cauliflower rice, reduce the heat to medium, and cook for
5 to 7 minutes. Add the water, if the liquid has evaporated.
3. Add the spinach and cook for 1 minute.
4. Add the seafood of your choice and the lemon juice. Cook for 1 to
2 minutes. Season with salt and pepper to taste. Remove from the
heat.
5. To serve, top with the parsley, and drizzle with the olive oil.
Beef Arrabiata Ragu

Servings: 4
Net Carbs – 7.6 g
Fat – 40.2 g
Protein – 24.8 g
Calories – 500
Ingredients:
4 medium zucchini, spiralized
½ tsp salt
2 Tbsp ghee or lard, divided
1 pound ground beef
1 cup unsweetened canned tomatoes
2 Tbsp unsweetened tomato paste
¼ cup water or bone broth
2 tsp dried Italian herb mix
Salt and pepper
Fresh basil
½ cup (45 g/1.6 oz) grated Parmesan cheese
Instructions:
1. Sprinkle the spiralized zucchini “noodles” with salt and let them
sit for 10 minutes. Pat them dry. Set aside.
2. Grease a large pan with 1 Tbsp of the ghee and place over
medium-high heat. Add the garlic and cook for about 1 minute,
until fragrant.
3. Add the beef and cook for 5 minutes. Add the tomatoes, tomato
paste, water, red pepper flakes, Italian herb mix, and salt and
pepper to taste. Cook for about 3 to 5 more minutes, then remove
from the heat.
4. Grease another pan with the remaining 1 Tbsp ghee. Cook the
zucchini noodles for 2 to 5 minutes, tossing them in the pan while
cooking.
5. Serve the noodles topped with the prepared ragu, drizzled with the
olive oil, and garnished with fresh basil. Sprinkle with grated
Parmesan cheese.
Speedy Cauliflower-n-Cheese

Servings: 4
Net Carbs – 7.6 g
Fat – 49.3 g
Protein – 23.9 g
Calories – 560
Ingredients:
Cauliflower Bake:
1 medium head cauliflower
4 large slices crispy bacon, crumbled
2 medium spring onions, sliced
1/3 cup grated Parmesan cheese
Cheese Sauce:
¼ cup butter
½ cup heavy whipping cream
½ cup cream cheese
1½ cups grated Cheddar cheese, divided
Instructions:
2. Cut the cauliflower into 1-inch pieces. Place them in a steamer and
cook for 8 to 10 minutes. Once cooked, remove the lid and let the
cauliflower cool for 5 minutes.
3. Meanwhile, prepare the cheese sauce. Place the butter and cream
in a small saucepan and heat.
4. Add the cream cheese and garlic powder. Bring to a simmer.
Remove from the heat.
5. Add 1 cup Cheddar cheese, and mix until smooth and creamy.
6. Place the cooked cauliflower in a baking dish. Add the bacon,
spring onions, and prepared cheese sauce. Mix and top with the
grated Parmesan and remaining Cheddar cheese.
7. Bake for about 12 minutes, until the top is crispy and golden
brown. Remove from the oven and serve immediately, or let it cool
and refrigerate for up to 4 days.
Lamb Kebabs with Tabbouleh

Servings: 4
Net Carbs – 8.6 g
Fat – 47.8 g
Protein – 25.3 g
Calories – 569
Ingredients:
Tabbouleh:
1 Tbsp ghee or coconut oil
1 clove garlic, minced
4 cups cauliflower rice
2 medium tomatoes, chopped
½ cup chopped fresh parsley
¼ cup fresh lemon juice
Salt, pepper, to taste
Kebabs:
1 pound ground lamb
1 Tbsp dried oregano
1 tsp ground cumin
1 tsp paprika
½ tsp chili powder
¼ tsp black pepper
1 tsp salt
Instructions:
1. Heat a pan with the ghee. Add the garlic and cook for 1 minute or
less.
2. Add the cauliflower rice and cook for about 5 minutes. Remove
from the heat and let cool.
3. Add the tomatoes, parsley, lemon juice, and olive oil. Stir and
season with salt and pepper.
4. To make the kebabs, place all the ingredients for the kebabs,
except the ghee, in a bowl. Mix until well combined.
5. Divide the meat mixture into 8 parts. Using your hands, form oval-
shaped kebabs around each of 8 skewers.
6. Heat a griddle pan greased with the ghee over medium-high heat.
Place the skewers in the pan in a single layer and cook for 5 to 7
minutes, until cooked through.
7. Serve immediately with the prepared tabbouleh.
Pork & Zucchini Gratin

Servings: 2
Net Carbs – 4 g
Fat – 25 g
Protein – 28 g
Calories – 355
Ingredients:
1 large zucchini, sliced
1 oz Brie cheese
1/3 cup Gruyère cheese, shredded
¼ cup crushed pork rinds
6 Tbsp butter
Instructions:
1. Salt the zucchini slices and put them in a colander in the sink for
30 minutes.
3. In a small saucepan over medium-low heat, heat the Brie and
butter for about 2 minutes.
4. Arrange the zucchini in an 8-inch baking dish. Season with pepper.
5. Pour the Brie mixture over the zucchini, and top with the Gruyère
cheese.
6. Sprinkle the crushed pork rinds over the top.
7. Bake for 25 minutes, and serve.
Pork & Radish Hash

Servings: 4
Net Carbs – 3.3 g
Fat – 66.5 g
Protein – 13.1 g
Calories – 679
Ingredients:
1 pound pork belly, cut into small pieces
½ cup water
1 pound radishes, quartered
1 cup sauerkraut, drained
¼ tsp caraway seeds (omit if the sauerkraut already includes them)
2 Tbsp chopped fresh parsley or marjoram
Instructions:
1. Place the sliced pork belly in a large pan and add the water. Cook
over medium-high heat until the water starts to boil. Reduce the
heat and cook until the water evaporates and the pork fat is
rendered. Reduce the heat again and cook for about 10 minutes.
Remove the meat from the pan and let it cool slightly, then cut into
pieces.
2. Add the radishes, sauerkraut, and caraway seeds to the pan. Season
with salt and pepper, cook for 5 to 10 minutes until the radishes
have softened slightly.
3. Add the cooked pork belly back to the pan. Remove from the heat
and add the parsley. Serve immediately, or let the hash cool and
store it in an airtight container in the fridge for up to 4 days.
Seventh Heaven Desserts
A dessert a day keeps the blues away. These insanely easy and creative
desserts are perfect for keto dieters, so you will have a good body along
with great pleasure from eating your desserts.
Blender Berry Ice Cream

Cooking time: none
Servings: 2
Net Carbs – 5.2 g
Fat – 35 g
Protein – 4.2 g
Calories – 359
Ingredients:
1 cup mascarpone cheese
1 cup mixed frozen berries
1 tsp unsweetened vanilla extract or ¼tsp vanilla powder
2 Tbsp MCT oil
3 to 5 drops liquid stevia extract
Instructions:
1. Place all the ingredients into a blender, plus a dash of water if the
mixture seems too thick. Pulse until smooth.
2. Serve immediately—there’s no need to freeze it first before eating!
Or freeze in an airtight container for up to 3 months. To serve after
freezing, leave the frozen ice cream at room temperature for 10 to
15 minutes to soften.
Raspberry Cheesecake in a Jar

Servings: 4
Net Carbs – 7.7 g
Fat – 49.9 g
Protein – 8.9 g
Calories – 500
Ingredients:
Crust:
½ cup almond flour
1 Tbsp butter, ghee, or coconut oil
¼ tsp ground cinnamon
1 Tbsp erythritol or Swerve, or 3 to 5 drops liquid stevia extract
Cheesecake:
1 cup full-fat cream cheese or creamed coconut milk
1 cup heavy whipping cream or liquid coconut milk
½ tsp vanilla powder or 1 to 2 tsp unsweetened vanilla extract
¼ cup powdered erythritol or Swerve, or 15 to 20 drops liquid
stevia extract
Topping:
½ cup crushed raspberries
Instructions:
2. Mix all the ingredients for the crust in a bowl. Place the dough on
a baking sheet lined with parchment paper. Press down and flatten
the dough to create a large cookie, about 1/8 inch thick. Bake for 8
to 10 minutes. Remove from the oven and let cool for 10 minutes.
3. For the cheesecake layer, combine the cream cheese, cream, lemon
juice, vanilla, and erythritol in a bowl. Beat with an electric mixer
or whisk.
4. Crumble the cookie into smaller pieces and divide among 4 jars.
Top each with the prepared cheesecake layer and raspberries.
Serve.
Fat-Fueled Smoothie Two Ways

Cooking time: none
Servings: 1
Net Carbs – 7.6 g
Fat – 27 g
Protein – 3.9 g
Calories – 301
Ingredients:
½ large avocado
¼ cup coconut milk
¾ to 1 cup water, plus a few ice cubes
Optional: liquid stevia extract, powdered erythritol, or Swerve
For a chocolate smoothie:
1 Tbsp coconut butter or almond butter
1 Tbsp unsweetened cocoa powder, or raw cacao
½ tsp ground cinnamon
For a berry smoothie:
½ cup fresh or frozen berries
¼ tsp vanilla powder or ½ tsp unsweetened vanilla extract
Instructions:
1. Combine all ingredients in a blender, including the sweetner (if
using). Pulse until smooth. Serve immediately.
Low Carb Caramel
Prep time - 5 min

Cooking time - 5 min
Servings - 4
Net Carbs –0.5 g
Fat – 17 g
Protein – 0 g
Calories – 163
Ingredients:
4 tablespoons unsalted butter
4 tablespoons heavy cream
1 teaspoon erythritol
Salt, 1 pinch
Instructions:
1. Melt the butter until it turns golden.
2. Add the heavy cream and stir, keeping the pan on a lower heat.
3. Mix in the erythritol until it dissolves completely.
4. Add the salt to the pan.
5. The mixture is finished once it is thick.
Coconut Rum Balls

Cooking time: none
Servings: 24
Net Carbs –0 g
Fat – 5 g
Protein – 1 g
Calories – 56
Ingredients:
½ cup almond butter
½ tsp liquid stevia, chocolate or English toffee
¼ cup dark rum
1 Tbsp cocoa powder
½ cup unsweetened shredded coconut
Instructions:
1. Line a cookie sheet or jelly-roll pan with baking parchment or foil.
2. In a bowl, beat the almond butter and cream cheese together until
blended.
3. Mix the liquid stevia with the rum and add, along with the cocoa
powder, beating them in thoroughly.
4. Add the coconut.
5. Form into 24 balls, placing them on the prepared pan. Refrigerate
until ready to serve.
Skillet Berry Crumble

Servings: 6
Net Carbs – 5.5 g
Fat – 24.8 g
Protein – 6.4 g
Calories – 275
Ingredients:
Berry base:
2 cups mixed berries, fresh or frozen
5 to 10 drops liquid stevia extract
Crumble:
1 cup almonds
½ cup pecans
2 Tbsp butter or coconut oil
1 tsp cinnamon or vanilla powder
¼ tsp salt
Optional: 2 Tbsp erythritol or Swerve, or 5 to 10 drops liquid
stevia extract
Instructions:
2. To make the berry base, heat a medium-size skillet greased with
the ghee over medium-high heat.
3. Add the berries and cook for 3 to 5 minutes, until softened. Taste
and add stevia if desired. Set aside.
4. Combine all crumble ingredients in a blender and pulse until the
nuts are chopped.
5. Sprinkle the nut mixture on top of the berries and broil for about
10 minutes, until lightly browned and crisp on top.
6. Transfer to a cooling rack and let cool for 5 minutes. Serve warm
or cold with a dollop of mascarpone cheese, sour cream, full-fat
yogurt, or creamed coconut milk flavored with vanilla extract.
Candied Spiced Cocoa Pecans

Servings: 8
Net Carbs – 2.9 g
Fat – 31.9 g
Protein – 5.4 g
Calories – 314
Ingredients:
2 large egg whites
¼ tsp salt
¼ cup powdered erythritol or Swerve
2 tsp pumpkin pie spice mix or cinnamon
¼ cup unsweetened cacao powder or raw cacao
3½ cups pecans
Instructions:
2. Whisk the egg whites until frothy.
3. Gradually add the salt, erythritol, pumpkin pie spice, and cocoa
powder.
4. Add the pecans to coat in the mixture.
5. Spread the nuts in a single layer on a large baking tray lined with
parchment paper and transfer to the oven.
6. Bake for about 20 minutes. Remove from the oven and use a
spatula to break the nut mixture into pieces while still warm. Let
coolandserve.
Vanilla Fat Bombs
Prep time: 20 min (+ 30 min)

Cooking time: 0 min
Servings: 14
Net Carbs – 0.6 g
Fat – 14.4 g
Protein – 0.79 g
Calories – 132
Ingredients:
1 cup macadamia nuts, unsalted
¼ cup extra-virgin coconut oil
¼ cup butter
2 tsp sugar-free vanilla extract
20 drops stevia extract
2 Tbsp powdered erythritol
Instructions:
1. Pulse the macadamia nuts in a blender. Combine them with
softened butter and coconut oil.
2. Add remaining ingredients. Mix thoroughly.
3. Fill each mini-muffin form with 1½ Tbsp of the mixture.
Refrigerate for 30 minutes. Serve.
Mochachino Cheesecake

Cooking time: 1 hour 12 minutes
Servings: 12
Net Carbs – 5 g
Fat – 31 g
Protein – 10 g
Calories – 330
Ingredients:
1½ cups almonds
¼ cup erythritol
2 squares bitter chocolate, melted
3 Tbsp melted butter
2 Tbsp vanilla whey protein powder
1 pound cream cheese, softened
1 egg
¼ cup heavy cream
2/3 cup cocoa powder
¼ cup powdered erythritol
1 Tbsp instant coffee granules
¼ tsp liquid stevia, chocolate
Instructions:
1. Preheat the oven to 325°F. Coat a 10-inch pie plate with nonstick
cooking spray.
2. To make the pie crust, use the S-blade in your food processor to
grind the almonds until they’re the texture of cornmeal.
3. Add the erythritol and pulse to combine.
4. Pour in the melted chocolate and melted butter and run the
processor until evenly distributed—you may need to stop the
processor and run the tip of a knife blade around the outer edge to
get everything to combine properly.
5. Add the vanilla whey protein and pulse again to combine.
6. Turn out into the prepared pan. Press firmly and evenly into place.
Bake for 8 minutes. Let cool before filling.
7. For the pie filling, use your electric mixer to beat together the
cream cheese, egg, and cream until smooth.
8. Add the cocoa powder, erythritol, instant coffee, and liquid stevia.
Mix with a spoon thoroughly.
9. Pour into the crust.
10. Put a pan of water on the bottom rack of the oven and then put the
springform pan on the rack above it. Bake for 50 to 60 minutes or
until set almost in the center—the very center can still be a little
wobbly when the pan is jiggled.
11. Remove from the oven, cool, and then chill before serving.
Crisp Chocolate Crust

Servings: 12
Net Carbs – 2 g
Fat – 15 g
Protein – 6 g
Calories – 164
Ingredients:
1½ cups almonds
¼ cup erythritol
2 squares bitter chocolate, melted
3 Tbsp melted butter
2 Tbsp vanilla whey protein powder
Instructions:
2. Coat a 10-inch pie plate with nonstick cooking spray.
3. Using the S-blade in your food processor, grind the almonds until
they’re the texture of cornmeal.
4. Add the erythritol and pulse to combine.
5. Pour in the melted chocolate and melted butter and run the
processor until evenly distributed.
6. Add the vanilla whey protein and pulse to combine.
7. Turn out into the prepared pan. Press firmly and evenly into place.
Bake for 8 minutes. Let cool before filling.
Iced Vanilla Latte

Cooking time: none
Servings: 1
Net Carbs – 1.7 g
Fat – 25.7 g
Protein – 1.3 g
Calories – 233
Ingredients:
2/3 cup prepared coffee or black tea, cooled
¼ cup coconut milk
¼ tsp vanilla powder or 1 tsp unsweetened vanilla extract
1 Tbsp MCT oil or macadamia oil
5 ice cubes
Optional: 1 Tbsp erythritol or Swerve, or 3 to 5 drops liquid stevia
extract
Optional: 2 Tbsp collagen powdertsp unsweetened vanilla extract
Instructions:
1. Combine all the ingredients in a blender and pulse until smooth.
Serve in a glass over more ice cubes.
Cocoa Cherries Pudding
Prep time: 5 hours 10 minutes

Servings: 4
Net Carbs – 4 g
Fat – 16 g
Protein – 4 g
Calories – 166
Ingredients:
1 cup heavy cream
1 cup unsweetened almond milk
3 cherries, pitted, chopped
½ cup unsweetened cocoa powder
2 large free-range egg yolks
Instructions:
1. In a saucepan, heat cream, almond milk, cherries, and cocoa
powder over medium heat for 3 minutes. Remove the cherries with
a spoon. Let the mixture cool for a few minutes.
2. Beat the egg yolks. Slowly pour the cream mixture into the eggs.
3. Pour the mixture back into the pot and cook for 15 minutes.
4. Pour the mixture into an airtight container and refrigerate for 2
hours.
5. Transfer the mixture to an ice-cream maker.
6. When the ice cream is ready, fold in the chopped cherries, then
freeze in an airtight container for 3 hours.
Dulce De Leche Whipped Cream

Cooking time: none
Servings: 12
Net Carbs – 1 g
Fat – 7 g
Protein – 1 g
Calories – 68
Ingredients:
2 Tbsp sugar-free coffee flavoring syrup, caramel
1 cup heavy cream
Instructions:
1. Put your caramel syrup in a small saucepan and cook over low
heat until reduced to 1 Tbsp
2. Mix with the heavy cream and then chill the combination for
several hours.
Instant Strawberry Ice Cream

Cooking time: none
Servings: 6
Net Carbs – 8 g
Fat – 29 g
Protein – 2 g
Calories – 309
Ingredients:
1 pound frozen strawberries, unsweetened
2 cups heavy cream
¼ tsp liquid stevia
½ Tbsp lemon juice
1 Tbsp vodka
1 Tbsp vegetable glycerine
Instructions:
1. Put all ingredients in food processor and run it until the
strawberries are ground up.
2. If you’re going to eat this all right away, you can skip the vodka
and vegetable glycerine—they’re in there to help keep the ice
cream from turning rock-hard in the freezer.
Peanut Butter Cookies

Servings: 5 dozen
Net Carbs –2 g
Fat – 4 g
Protein – 3 g
Calories – 56
Ingredients:
½ cup butter, at room temperature
½ cup erythritol
1 tsp dark molasses
½ tsp liquid stevia, English toffee
1 egg
1 cup natural peanut butter
½ tsp salt
½ tsp baking soda
½ tsp vanilla extract
1 cup almond meal
½ cup vanilla whey protein powder
1 tsp guar or xanthan gum
Instructions:
2. Line cookie sheets with baking parchment or coat with nonstick
cooking spray.
3. In a bowl with an electric mixer, beat the butter with the erythritol,
molasses, and liquid stevia until light and fluffy.
4. Beat in the egg.
5. Add the peanut butter, salt, baking soda, and vanilla.
6. In a bowl, combine the almond meal, vanilla whey protein, and
guar or xathan, stirring until they’re combined.
7. Beat in the almond meal mixture, about one-third at a time, until
it’s all blended in.
8. Roll dough into 1-inch balls and arrange on the prepared cookie
sheets. With a fork, make crisscross patterns on top.
9. Bake for 10 to 12 minutes until set. Cool on wire racks before
storing in a cookie tin or snap-top container.
Vegetarian Kitchen
Lemon Posset

Servings: 6
Net Carbs – 4 g
Fat – 29 g
Protein – 2 g
Calories – 278
Ingredients:
2 cups heavy cream
1/3 cup powdered erythritol
¼ tsp liquid stevia, lemon drop
6 Tbsp lemon juice
2 tsp lemon zest
Instructions:
1. In a saucepan over medium heat, combine the cream, erythritol,
and liquid stevia. Bring to a boil, and let cook for 5 minutes.
2. Whisk in the lemon juice and lemon zest.
3. Divide into 6 small portions and refrigerate for 4 to 5 hours. It will
set up as it chills.
Banana Oatmeal Cookies

Servings: 10
Net Carbs – 6 g
Fat – 12 g
Protein – 5.2 g
Calories – 120
Ingredients:
8 oz cottage cheese, fat free
1 cup oatmeal
1 apple, peeled, cored, grated
1 banana
1 Tbsp lemon juice
1 tsp honey
Instructions:
1. Mix the cottage cheese with the honey and oatmeal.
2. Combine grated apple with lemon juice. Mash the banana with a
fork.
3. Mix all ingredients together.
4. Line a baking sheet with parchment paper and spoon the cookies
onto it.
5. Bake at 392°F for 30 minutes.
Veggie & Cheese Balls

Servings: 6
Net Carbs – 3 g
Fat –16.7 g
Protein – 3.4 g
Calories – 166
Ingredients:
3½ oz full-fat cream cheese,
1 Tbsp ghee
½ onion, peeled, chopped
1 garlic clove, peeled and finely chopped
½ cup dried porcini mushrooms
2 cups spinach
¼ cup hard goat cheese, grated
Instructions:
1. Mix the cream cheese and butter in a food processor.
2. In a pan, cook the onion and garlic with ghee over medium heat
for 3 minutes. Add the dried chopped mushrooms and spinach;
cook for another 3 min. Set aside to cool.
3. Mix the cream cheese and butter with the cooled mushroom and
spinach mixture. Season with salt and pepper. Refrigerate for 30
minutes.
4. Make 5 balls out of the mixture. Roll each ball in the goat cheese.
Serve.
Cheddar Chips & Guacamole

Servings: 2
Net Carbs – 3 g
Fat – 27 g
Protein – 15 g
Calories – 323
Ingredients:
1 cup Cheddar cheese, shredded
1 avocado, mashed
Juice of ½ lime
1 tsp diced jalapeño
2 Tbsp fresh cilantro leaves, chopped
Salt, black pepper, to taste
Instructions:
1. Preheat oven to 350°F. Line a baking sheet with parchment paper
or a silicone baking mat.
2. Add ¼-cup mounds of cheese to the pan, leaving plenty of space
between them, and bake for about 7 minutes.
3. Set the pan on a cooling rack, and let the cheese chips cool for 5
minutes.
4. In a bowl, mix the avocado, lime juice, jalapeño, cilantro, salt, and
pepper.
5. Top the cheese chips with the guacamole, and serve.
Stilton & Chive Balls
Prep time: 15 min (+ 30 min)

Cooking time: 0 min
Servings: 6
Net Carbs – 0.8 g
Fat –16.2 g
Protein – 5 g
Calories – 157
Ingredients:
3½ oz full-fat cream cheese
½ cup Stilton, crumbled
2 spring onions, chopped
1 Tbsp parsley, chopped
1/3 cup fresh chives, chopped
Instructions:
1. In a food processor, mix the cream cheese and butter.
2. Add the crumbled blue cheese, spring onions, and parsley. Mix
well. Refrigerate for 30 minutes.
3. Make 6 balls out of the mixture. Roll each ball in the chives.
Serve.
Spinach in Coconut Cream

Servings: 4
Net Carbs – 7 g
Fat – 26 g
Protein – 6 g
Calories – 286
Ingredients:
3 Tbsp coconut oil
1 garlic clove, minced
1 lb baby spinach, chopped
¾ cup full-fat coconut milk
½ cup cashews
Instructions:
1. Heat a large frying pan over medium-high heat. Add coconut oil
and wait for 15 seconds.
2. Add garlic and cook for 30 seconds, or until fragrant. Add baby
spinach and full-fat coconut milk. Stir until wilted, about 3
minutes.
3. Add cashews and stir to combine. Serve hot.
Veggie Muffins

Servings: 8
Net Carbs – 2.1 g
Fat – 2.4 g
Protein – 4.4 g
Calories – 48
Ingredients:
½ cup grated carrots
½ cup bell pepper, cubed
½ cup green peas
5 eggs
½ cup cheese, grated
Instructions:
1. Mix vegetables in a salad bowl and season with salt and pepper.
2. Grease muffin cups and add the vegetable mixture filling about 2/3
of the cup.
3. Whisk eggs and add 2–3 Tbsp of the eggs to the cups.
4. Sprinkle with cheese about 1 tsp in each cup.
5. Bake at 374°F for 15–20 min.
Instant Pot & One Pot Wonders
Enchilada & Chicken Soup

Servings: 4
Net Carbs – 8.9 g
Fat – 10.7 g
Protein – 29.9 g
Calories – 268
Ingredients:
1 large yellow onion, diced
1 large red bell pepper, diced
1 large jalapeño, minced
1 cupsugar-free tomato sauce
1 Tbsp chili powder
1 Tbsp chipotle pepper in adobo sauce
1 tsp white wine vinegar
2 tsp ground cumin
1 tsp sea salt
½ tsp oregano
3 cups chicken broth
1 tsp garlic powder
1 tsp onion powder
1 lb chicken breasts
Instructions
1. Add the olive oil to the Instant Pot and set to “Sauté.” Stir in the
next four ingredients. Cook for 4-5 minutes, until soft.
2. In a small bowl, combine the vinegar, chipotle chili, tomato sauce,
and spices. Add the mixture to the pot.
3. Stir in the broth and chicken. Put the lid on and reset to Manual
high pressure for 20 minutes. At the end of 20 minutes, release the
vent valve.
4. Remove the chicken and shred. Add it back to the pot and stir.
5. Serve or let it chill and store covered in the refrigerator for up to 4
days.
Crock Pot Maple Dijon Ham

Cooking time: 6 hours
Servings: 6-8
Net Carbs – 3 g
Fat – 27 g
Protein – 17.5 g
Calories – 311
Ingredients:
½ boneless ham (2.5-3 lbs)
¼ cup pure maple syrup
2 Tbsp coarse ground dijon mustard
2 Tbsp brown sugar
¼ tsp ground cloves
Instructions
1. Lay ham on cutting board. Put two wooden spoons on either side
of it and cut through ham to spoons, making slices that don’t go all
the way through.
2. Place ham, sliced side up, in the slow cooker.
3. Mix together maple syrup, dijon mustard, brown sugar, and cloves
in a small bowl. Pour this mixture over ham.
4. Cook on low for 4-6 hours, basting with sauce every 1-2 hours.
Thai Soup with Chicken
Prep time: 5 min.

Servings: 4
Net Carbs – 6.3 g
Fat – 1 g
Protein – 35 g
Calories – 60
Ingredients:
10 oz boneless, skinless chicken breasts, sliced
7 oz mushrooms, sliced
2-3 tomatoes, sliced
4 cups water
2 Tbsp tom yum paste
Instructions:
1. Into a crockpot add water, tom yum paste and chicken breasts.
2. Close the lid and cook for 4 hours on low.
3. Add mushrooms and tomatoes. Close the lid. Cook for another
hour.
Air Fryer Cauliflower Fritters

Servings: 4
Net Carbs – 2.3 g
Fat – 3 g
Protein – 3.3 g
Calories – 54
Ingredients:
10 oz cauliflower florets
1 egg
1 Tbsp almond flour
1 tsp olive oil
1 Tbsp parsley
1 Tbsp dill
Instructions:
1. Using a blender, blend cauliflower.
2. Mix in eggs and blend well.
3. Sprinkle with parsley, dill, salt, and pepper.
4. Preheat air fryer to 355°F.
5. Drizzle olive oil in air fryer tray.
6. Make the fritters from the cauliflower mixture and put them in the
tray.
7. Close the air fryer and cook for 8 minutes. Turn the fritters and
cook 7 minutes more.
Crock Pot Whole Turkey
Prep time: 15 min.

Servings: 6
Net Carbs – 2.1 g
Fat – 43 g
Protein – 114 g
Calories – 930
Ingredients:
A whole turkey (8-9 lb), the neck and innards pouch removed, and
the cavity rinsed
1 whole lemon, quartered
2 celery stalks
4 garlic cloves, mashed
Seasoning: salt, black pepper, white pepper, paprika, thyme to
taste
Instructions:
1. In a small bowl combine the spices.
2. Take the rinsed turkey and fold the wings back. Rub the mashed
garlic all over the outside. Place lemon quarters inside the turkey.
Tie the legs together.
3. Place the celery, garlic cloves and lemon quarters into a crockpot
bowl and put the turkey on them.
5. Then broil the turkey in an oven for 5 min. to brown, if desired.
Beef Short Ribs

Servings: 6
Net Carbs – 0 g
Fat – 16 g
Protein – 19 g
Calories – 248
Ingredients:
6 beef short ribs, bone-in
2 Tbsp pure tallow
½ cup dry red wine
3 cloves garlic, sliced
Instructions
1. Season short ribs with salt and pepper.
2. Turn Instant Pot on to “Sauté” setting. Add tallow and allow to
melt. Sear short ribs in small batches, turning to brown all sides.
Return all to the pot.
3. Add wine and garlic to the pot, and season with salt and pepper to
taste.
4. Put on the lid and set the valve to sealing. Cook on high pressure
for 50 minutes. Once cooking is finished, allow Instant Pot to
depressurize naturally. Remove ribs from pot and serve hot with
roasted cauliflower or broccoli for a complete meal.
Air Fryer Vegetable Rosti

Servings: 4
Net Carbs – 6.1 g
Fat – 1.8 g
Protein – 5.5 g
Calories – 74
Ingredients:
2 large zucchinis, peeled, grated
2 large carrots, peeled, grated
1 medium onion, diced
4 eggs
2 Tbsp almond flour
Instructions:
1. Combine the grated vegetables in a bowl.
2. In a separate bowl, beat eggs and add flour. Mix well.
4. Drizzle olive oil in air fryer.
5. Using a spoon, make fritters
6. Cook for 8 minutes on each side.
Creamy Mushroom Chicken Stew

Servings: 4
Net Carbs – 3 g
Fat – 17 g
Protein – 18 g
Calories – 189
Ingredients:
1 brown onion, sliced
2 Tbsp olive oil
1 tsp salt
1.7 lbs chicken thighs or breast, diced
7 oz mix of Swiss brown & white button mushrooms
4 large garlic cloves, diced
1-2 bay leaves
¼ tsp nutmeg powder
½ tsp black pepper
½ cup chicken stock
1 tsp Dijon mustard
1/3 cup sour cream
1 tsp arrowroot, cornstarch, or tapioca starch for thickening
2-3 Tbsp parsley, chopped
Instructions:
1. Turn the Instant Pot on and press the “Sauté” function key.
2. Combine the onion, olive oil, and salt in the pot. Cook for 3-4
minutes, until soft.
3. Add the next eight ingredients and stir thoroughly.
1. Press “Keep Warm/Cancel.” Put on and lock the lid, the steam
releasing handle should point to Sealing.
4. Press “Poultry” (High Pressure) for 15 minutes. After 3 beeps the
pressure cooker will start. Let the pressure release naturally for 5
minutes, then use the quick release to let off the rest of the steam.
5. Uncover and press the “Sauté” function key again. Scoop out a
few tablespoons of the liquid and dissolve in the arrowroot in it.
Pour the mixture back into the pot and stir.
6. Stir in the sour cream. Press “Keep Warm/Cancel” to stop the
cooking process.
7. Top with chopped parsley and serve.
Fried Cod with Ginger

Servings: 4
Net Carbs – 10.3 g
Fat – 16 g
Protein – 6.7 g
Calories – 233
Ingredients:
7 oz cod fillet, washed and dried
5 slices ginger
3 Tbsp olive oil
1 tsp dark soy sauce
5 Tbsp light soy sauce
1 dash of sesame oil
Spring onion, white parts and green parts for garnish
1 cup water
Instructions:
1. Season the fish with salt, pepper, and dash of sesame oil.
3. Cook for 12 minutes or until crispy.
4. For seasoning sauce: in a saucepan boil water, add soy sauce, both
dark and light, and stir.
5. In another pan, heat the oil, add ginger and white part of spring
onion. Fry until ginger browns and then remove both ginger and
onions.
6. Top the cooked fish with shredded green spring onion. Pour the oil
over the fillet and add the seasoning sauce.
Haleem

Servings: 6
Net Carbs – 3.2 g
Fat – 25 g
Protein – 6 g
Calories – 268
Ingredients:
¼ cup, plus 2 Tbsp ghee
2 cups onions, thinly sliced
1 lb chicken thighs, boneless, skinless
4 cups water
½ cup wheat berries, cracked
½ cup split chana dal
1 Tbsp ginger, minced
1 Tbsp garlic, minced
1 tsp ground cumin
1 tsp ground coriander
1 tsp turmeric
1 tsp cayenne
2 tsp garam masala, divided
¼ cup julienned ginger
½ cup cilantro, chopped
Instructions
1. Turn on Instant Pot and press the “Sauté” button. Add ¼ cup ghee
once hot.
2. Stir in onions and sauté for about 10 minutes, until the onions are
brown and crispy.
3. Remove half the onions and reserve them for garnishing.
4. To the pot, add chicken, wheat berries, chana dal, water, ginger,
garlic, cayenne, turmeric, salt, cumin, coriander, and 1 tsp of the
garam masala.
5. Cook on high pressure for 35 minutes and allow the pot to sit
undisturbed for 10 minutes. Then release all remaining pressure.
6. Open the lid and, using an immersion blender, purée the meat and
grains together until you have a smooth, thick stew.
7. Stir in 1 tsp garam masala.
8. Garnish with julienned ginger, reserved fried onions, and cilantro.
9. Pour the additional ghee on top and serve.
Crock Pot Raspberry Cookies
Prep time: 5 min.

Servings: 8
Net Carbs – 3.5 g
Fat – 6.7 g
Protein – 2.3 g
Calories – 73
Ingredients:
1 egg
1 cup almond flour
1 oz raspberries
6 Tbsp erythritol, powdered
Instructions:
1. Using a blender mix together 2 oz cheese cream, an egg, 4 Tbsp
erythritol and flour.
2. To make the filling blend 2 oz cheese cream with 1 Tbsp
erythritol. In a separate bowl blend 1 Tbsp erythritol with
raspberries.
3. Cover the crockpot bottom with a foil sheet. Using a spoon scoop
the batter onto it making small cookies. Make hollow in the center
of each cookie and fill them with the cream cheese mixture
followed by raspberries.
CONCLUSION
Thank you for reading this book and having the patience to try the recipes.
I do hope that you gain as much enjoyment reading and experimenting with
the meals as I have had writing this book.
If you would like to leave a comment, you can do it at the Order section-
>Digital orders, in your amazon account.
Stay safe and healthy!
Conversion Tables
Other Books by Adele Baker
Adele Baker’s page on Amazon
https://goo.gl/szoZSY

Keto Diet 2019

Uploaded by

Document Information

Original Description:

Original Title

Copyright

Available Formats

Share this document

Share or Embed Document

Sharing Options

Did you find this document useful?

Is this content inappropriate?

Copyright:

Available Formats

Keto Diet 2019

Uploaded by

Copyright:

Available Formats

KETO DIET 2019

Tasty Keto Recipes That'll Help You Lose

Ketogenic Cooking with Low Carb Meals for

Copyright © 2019 by Pulsar Publishing.

Prep time: 15 minutes

Prep time: 10 minutes

Preparation time - 10 minutes

Prep time: 10 minutes

Prep time: 10 minutes (+ 4 hours)

Prep time: 10 minutes

Prep time: 10 minutes

Prep time: 10 minutes

Prep time: 10 minutes

Prep time: 5 minutes

Prep time: 15 minutes

Prep time: 15 minutes

Prep time: 10 minutes

Prep time: 10 minutes (+ 30 minutes)

Prep time: 10 minutes

Prep time: 10 minutes

Prep time: 20 minutes

Prep time: 10 minutes

Prep time: 10 minutes (+ 30 minutes)

Prep time: 15 minutes

Prep time: 20 minutes

Prep time: 1 hour 15 minutes

Prep time: 10 minutes

Prep time: 10 minutes

Prep time: 15 minutes

Prep time: 10 minutes

Prep time: 15 minutes

Prep time: 20 minutes

Prep time: 15 minutes

Prep time: 20 minutes

Prep time: 15 minutes

Prep time: 10 minutes

Prep time: 20 minutes

Prep time: 5 minutes

Prep time: 10 minutes

Prep time: 10 minutes

Prep time: 15 minutes

Prep time: 10 minutes

Prep time: 20 minutes

Prep time: 20 minutes

Prep time: 20 minutes

Prep time: 15 minutes

Prep time: 15 minutes

Prep time: 15 minutes

Prep time: 20 minutes

Prep time: 25 minutes

Prep time: 10 minutes

Prep time: 20 minutes

Prep time: 10 minutes

Prep time: 15 minutes

Prep time: 20 minutes

Prep time: 15 minutes

Prep time: 15 minutes

Prep time: 15 minutes

Prep time: 15 minutes

Prep time: 15 minutes

Prep time: 15 minutes

Prep time: 20 minutes