Falling in Love

with French Cuisine

5ipes
Rec !
Inside
 Keto isee Salad
with Poached Egg and Bacon
Salad for breakfast? You sure could with this versatile salad that trans-
ports you to a French café. It doesn’t get any easier than this simple
Serving Size: 1
preparation that requires just a few humble ingredients. Need to
298 Calories
increase your fat grams? Leave in more of the bacon drippings or add
another egg or some avocado. Just be sure to recalculate the macros 24g Fat

with any changes. For beautifully shaped poached eggs, we suggest 14g Protein

using the freshest eggs possible. That's because egg whites become 6g Total Carbs
more fluid as they age, which leads to those wispy white threads 2g Fiber
instead of a well-rounded egg shape. 4g Net Carbs

INSTRUCTIONS: INGREDIENTS: SERVES 2

1. Line a plate with a fresh paper towel. 4 slices uncooked bacon, cut in 1-inch pieces

2. In a skillet, add the bacon in one layer, turn the heat to medium, 2 large eggs, room temperature
and cook, undisturbed, until the fat starts rendering from the
1 head of frisée, cored, washed, and leaves
bacon, 1 to 2 minutes. Continue to cook, stirring a few times, until
bacon is crispy and brown, 4 to 5 minutes. Remove bacon to patted dry
drain on the prepared plate. Pour off (and save for another use)
all but 2 tablespoons of rendered bacon fat. Set aside the skillet 1 Tbspsherry vinegar
with the remaining bacon fat.
1 tsp Dijon mustard
3. Fill a saucepan with about 2 inches of water. Bring to a boil.
~sea salt and freshly ground pepper
Reduce the heat to a gentle simmer. Working one at a time,
gently crack an egg into a small bowl or cup. Place the bowl close 2 tspchopped chives
to the surface of the hot water and gently tip the egg into the
water. Swirl the water gently with a spoon for a few seconds, just
until the egg begins to set. Repeat with remaining egg. Cook,
gently swirling the water occasionally, until the egg whites are
fully set but yolks are still soft, 3 to 4 minutes. Carefully lift the
eggs from the water with a slotted spoon, blot the bottom of
spoon on a tea towel, then transfer the egg to a shallow bowl;
reserve.

4. While the eggs are cooking, make the dressing: heat the pan with
the bacon drippings over medium heat. Add the vinegar and
mustard, whisk, and season to taste with salt and pepper.
5. Place the frisée in a large bowl and dress with two-thirds of the
dressing. Divide dressed frisée between salad or dinner plates.
Sprinkle the bacon over, then top each salad with a poached egg.
Spoon the remaining dressing over each egg and salad. Season
with salt and pepper, garnish with the chives, and serve.
Tip:
If you want to poach multiple eggs at once,
make sure your pan is wide enough to
accommodate all your eggs without crowding
them; poach in batches if necessary. Crack
each egg into its own measuring cup before
you start and slip them into the water one
after the next. Add an extra 30 seconds or so
to the cooking time for each extra egg.

Recipe Eric Lundy | Photography Erin Ng

Keto Cheddar-Spinach Souffles
Gloriously puffy and golden brown on the outside, soft and creamy
on the inside, and loaded with flavor, these single-serving soufflés
Serving Size: 4 Ramekins
are very easy to make. Want one large soufflé instead of four smaller
325 Calories
ones? Substitute the four ramekins for one (1-1/2-quart) soufflé dish
to make one big soufflé. (For one larger soufflé, bake it on a rack in 28g Fat

the bottom third of the oven until it rises and is golden brown, 35 to 15g Protein

40 minutes.) 4g Total Carbs

2g Fiber
2g Net Carbs

INSTRUCTIONS: INGREDIENTS: SERVES 4

1. Preheat the oven to 400°F (205°C). Use half of the butter to 2 Tbsp unsalted butter, softened to
grease 4 (6 to 8 oz) ramekins. Sprinkle the Parmesan along the room temperature
inner sides of the dishes. Set the ramekins aside on a small
baking sheet. 2 Tbsp finely grated Parmesan cheese

2. In a sauté pan over medium-low heat, add the remaining half of 2 cups lightly packed spinach leaves (2 oz)
the butter and gently cook the spinach until just soft, 3 to 4
minutes. When cool enough to handle, squeeze out the excess 1/2 tsp sea salt

liquid, chop the spinach, season with a generous pinch of salt

1/4 tsp freshly ground pepper
and pepper, and set aside.
1/4 cup almond flour
3. In a medium bowl, whisk together the almond flour, xanthan gum,
nutmeg, salt, and pepper.
1/4 tsp xanthan gum
4. In a separate small bowl, whisk the egg yolks with the heavy
1/8 tsp nutmeg
cream and Dijon mustard until well combined. Add the wet
mixture to the almond flour mixture and stir to combine. Stir in the 4 large eggs, yolks and white separated,
cheddar cheese and chopped spinach until fully incorporated.
at room temperature
5. In a large, clean bowl, beat the egg whites with a pinch of salt
1/2 cup heavy cream
until stiff peaks form and the whites are smooth and glossy.
Carefully fold the egg whites into almond flour-cheese mixture
2 tsp dijon mustard
until just combined.
1 cup(4 oz) shredded aged cheddar cheese
6. Divide the batter among the prepared ramekins and carefully
place them baking sheet on a rack in the center of the preheated
oven. Bake until the soufflés have risen an inch or two above the
rim and are golden brown, 22 to 25 minutes. Serve immediately.

Recipe Eric Lundy | Photography Erin Ng

Keto Cheesy Daikon
"Potato atin"
Looking for a version of the cheesy, rich comfort food that conjures
up all of the good feels of this classic side dish but without the high
Serving Size: 1
carb count? Look no further. A quick boil of daikon radish slices
258 Calories
mellows out the radish “bite” and tenderizes them enough to ensure
that every bite of this keto potato gratin is deliciously fork-tender. If 23g Fat

you can’t find daikon radish at your local supermarket, check out 7g Protein

your nearest Asian grocery store. 6g Total Carbs

2g Fiber
4g Net Carbs

INSTRUCTIONS:

1. Fill a large pot three-quarters full with water, then bring it to a boil
over high heat. INGREDIENTS: SERVES 10
2. Cut the daikon radish crosswise into 2 or 3 pieces. Using a mandolin 1 (2 lb) daikon radish, peeled
or a very sharp knife, slice the daikon into thin ⅛-inch slices.
1½ tsp sea salt, plus more
3. Add 1 tablespoon of salt to the boiling water. Add the sliced
daikon and cook until they’re tender but still holding their shape, 3 Tbsp butter, divided, plus more for greasing the
about 10 minutes. Drain the daikon into a large colander set in the aluminum foil
sink, then gently rinse them with cold water. Once drained, pat
the slices dry with clean kitchen or paper towels. 1½ cup sheavy cream

4. Preheat the oven to 350°F (175°C). Position a rack to the upper 3/4 tsp pepper, plus more as needed
third of the oven. Use one-third of the butter to grease an 8 x
10-inch casserole dish. Coat one side of foil big enough to cover 1 tsp dried thyme
the baking dish with a bit of butter.
1 tsp onion powder
5. In a small saucepan over medium-high heat, heat the cream, salt,
pepper, thyme, onion powder, and garlic powder until simmering 1/2 tsp garlic powder
around the edges. Reduce the heat to low and simmer until the
1 cup (3 oz) shredded sharp cheddar cheese
liquid has reduced by about one-third, 6 to 8 minutes. Turn off
the heat, stir in the remaining butter, and set aside.
1 cup (3 oz) shredded Gruyere cheese
6. In a small bowl, combine the shredded cheeses. In the prepared
1/4 cup Parmesan cheese
casserole dish, layer a third of the daikon slices, slightly
overlapping. Sprinkle one-third of the cheese on top. Repeat until
you have three layers of daikon slices. Sprinkle the remaining
cheese on top. Pour the reduced cream mixture over the layers.
Cover the gratin with prepared aluminum foil and bake until the
cheese is light golden brown and the liquid is bubbling around the
edges, about 45 minutes. Remove, reserve the foil, sprinkle the
gratin with Parmesan cheese, and bake, uncovered, for 15 minutes
more. Switch the oven setting to broil, then briefly broil until the
gratin crust is deep golden brown and bubbling, 1 to 2 minutes.

7. Remove the gratin from the oven and cover with the reserved foil.
Let stand and set for 10 minutes. Serve.

Recipe Eric Lundy | Photography Erin Ng

eamy Keto Coq Au Vin
Sour cream is a deliciously unorthodox addition to this fast
preparation of the classic slow-cooked French comfort food. Serve
Serving Size: 1
this creamy coq au vin with mashed cauliflower if you like, just don’t
556 Calories
forget to factor in the macros. Leftovers can be refrigerated for 4
days and reheated for future fast meals. 37g Fat
41g Protein
6g Total Carbs
1g Fiber
5g Net Carbs

INSTRUCTIONS: INGREDIENTS: SERVES 4

1. Line a plate with a paper towel. In a medium Dutch oven or heavy 3 Tbsp olive oil
pot with a lid, heat the olive oil over medium-high heat. Add the
4 slices bacon, chopped
bacon and cook, stirring occasionally, until crispy, about 7
minutes. Use a slotted spoon to remove the bacon and drain it on
4 (4 oz each) bone-in, skinless chicken thighs
the paper towel-lined plate, set aside. Reduce the heat to
medium. 1 tsp sea salt1/2 tspfreshly ground pepper

2. Season the chicken all over with the salt and pepper. Add the 1½ cups sliced cremini mushrooms
chicken to the pot and cook, until golden on each side, about 3
minutes per side. Remove the chicken to a plate. Reduce heat to 2 Tbsp chopped shallots
medium and stir in the mushrooms, shallots, garlic powder, and
herbes de Provence and cook until the mushrooms are tender 1½ tsp garlic powder
and the shallots are golden, about 4 minutes. Add the red wine,
then bring it to a boil over medium-high heat, scraping any bits 3/4 tsp dried herbes de Provence

from the bottom of the pot. Continue stirring occasionally and

1/2 cup dry red wine
cooking at a low boil to reduce the liquid by half, 5 to 6 minutes.
Add the chicken broth and bring to a boil over high heat. Return 3/4 cup chicken broth
the chicken and any collected juices back to the pot. Cover,
reduce the heat and simmer until chicken is cooked through and 2 tsp tomato paste
very tender, about 25 minutes.
2 Tbsp butter
3. Remove the chicken with a slotted spoon to a plate. Add the
tomato paste to the pot and bring the cooking liquid to a boil over 1/3 cup sour cream
medium-high heat. Cook, stirring often until the sauce is reduced
by one third, about 6 minutes. 2 Tbsp finely chopped fresh flat-leaf parsley

4. Remove the pot from the heat and stir in the butter, sour cream,
and reserved bacon. Return the chicken to the pot and cook until
the chicken is hot, about 2 minutes. Garnish with the chopped
parsley and serve.

Recipe Eric Lundy | Photography Erin Ng

Keto eme ulee
This keto approach to the super-creamy French burnt-sugar-crusted
dessert has all the joy of the classic version, including the hard sweet
Serving Size: 1
topping that you get to break through to access the creamy vanilla
453 Calories
custard. Traditionally, crème brûlée is served cold, but you can serve
it right after caramelizing the top, too. 44g Fat
5g Protein
4g Total Carbs
0g Fiber
4g Net Carbs

INSTRUCTIONS: INGREDIENTS: SERVES 4

1. Preheat oven to 325°F (165°C). Position a rack in the middle of the oven. 6 large egg yolks

2. In a medium bowl, combine the egg yolks and 6 tablespoons of the 1/2 cup (8 Tbsp) granulated erythritol-based
granulated sweetener. Beat to combine. Set aside. sweetener (such as Swerve), divided

3. In a small saucepan over medium heat, heat the cream until bubbles 3 cups heavy cream
begin to simmer along the edge of the pot.
2 tsp pure vanilla extract
4. While whisking, pour the warm cream into the yolk mixture in a thin,
slow, steady stream. Whisk in the vanilla extract and 1/4 teaspoon ~ sea salt
salt.
~ very hot water
5. Pour the mixture through a fine-mesh strainer into a pitcher or
liquid measuring cup, then fill the 6 ramekins evenly and place them
in a 9 by 13-inch baking dish. Place the baking dish on the center
rack in the oven, then carefully pour enough of the hot water into
the baking dish to come halfway up the sides of the ramekins.

6. Cover the baking dish with aluminum foil, then bake until the
brûlées have a firm surface and wobbly center, 50 to 55 minutes.

7. Carefully remove the ramekins from the water. Let cool at room
temperature for 30 minutes, then refrigerate to cool completely, 4
hours to overnight. Tip:
8. To serve, carefully dab the tops of the custards with paper towel to You can make the custard and store it
remove moisture. Evenly sprinkle the tops with the remaining covered and refrigerated for 3 days, then add
granulated sweetener, about 1½ teaspoons on each. Gently shake and broil the topping just before serving.
the ramekins to evenly distribute.

9. Place an oven rack in the highest position. Place the ramekins on

the rack. Turn on the broiler and broil, watching closely and rotating
the ramekins frequently for even broiling, until the sugar is golden
brown and bubbling, 5 to 10 minutes. Transfer to the fridge to cool
for 10 to 30 minutes. Serve.

Recipe Eric Lundy | Photography Erin Ng

Testing for Bio-Individuality and Food
Sensitivities While on a Keto Diet
We’ve armed you with a few easy, delicious meals, but there’s more to
happy, healthy ketosis than eating to your macros. Bio-individuality is an
important factor in determining the best recipes for you because the key to
ketosis is not only eating the right types of food in the right portions, it’s also
learning which specific foods adversely affect you and then avoiding them.

For more recipes and articles to assist your keto lifestyle,

visit our website at keto-mojo.com

Mojo On!