The Keto Diet Cookbook
Page 8
make it NIGHTSHADE-FREE:
Omit the cayenne.
make it NUT-FREE:
Use sunflower seed butter in place of the almond butter.
USE IN THESE RECIPES
Kale Salad with Spicy Lime-Tahini Dressing
Breaded Shrimp Salad
Wedge Dippers
Per tablespoon:
calories: 22 | calories from fat: 18 | total fat: 2 g | saturated fat: 0.4 g | cholesterol: 0 mg
sodium: 61 mg | carbs: 0.7 g | dietary fiber: 0.1 g | net carbs: 0.6 g | sugars: 0.1 g | protein: 0.1 g
FAT:
86%
CARBS:
12%
PROTEIN:
2%
CHIVE & ONION CREAM CHEESE
DAIRY-FREE • EGG-FREE • NIGHTSHADE-FREE • VEGETARIAN • VEGAN
OPTION: COCONUT-FREE
MAKES 1 cup (270 g)
PREP TIME: 5 minutes, plus 12 hours to soak cashews
COOK TIME: —
If you can eat the real thing, I’m jealous. Sadly, for us “dairy-afflicted” folk, this is as close to real cream cheese as we’ll ever get. But for real, this dairy-free version isn’t a bad substitute at all. And of course, if dairy doesn’t affect you, have at it!
1 cup (130 g) raw cashews
¼ cup (60 g) unsweetened plain dairy-free yogurt
2 tablespoons apple cider vinegar
2 teaspoons nutritional yeast
¾ teaspoon onion powder
½ teaspoon finely ground sea salt
¼ teaspoon garlic powder
2 tablespoons sliced fresh chives
1. Place the cashews in a 12-ounce (350-ml) or larger sealable container. Cover with water. Seal and place in the fridge to soak for 12 hours.
2. Once the cashews are ready, drain and rinse them, then place in a food processor or blender along with the remaining ingredients, except the chives. Blend on high until smooth.
3. Transfer to a 12-ounce (350-ml) or larger airtight container. Stir in the sliced chives. Set on the counter for an hour before serving to allow the flavors to meld.
STORE IT: Keep in the fridge for up to 5 days.
make it COCONUT-FREE:
Use a yogurt that is not coconut-based.
USE IN THESE RECIPES
Cream Cheese Meat Bagels
Per tablespoon, made with coconut yogurt:
calories: 55 | calories from fat: 37 | total fat: 4.1 g | saturated fat: 0.8 g | cholesterol: 0 mg
sodium: 62 mg | carbs: 3.2 g | dietary fiber: 0.5 g | net carbs: 2.7 g | sugars: 0.5 g | protein: 1.5 g
FAT:
67%
CARBS:
23%
PROTEIN:
10%
RANCH DRESSING
DAIRY-FREE • NIGHTSHADE-FREE • NUT-FREE • VEGETARIAN
OPTIONS: EGG-FREE • VEGAN
MAKES 2 cups (475 ml)
PREP TIME: 5 minutes
COOK TIME: —
Whether you can do eggs or not, this recipe is a dream. It tastes just like traditional ranch dressing and is good with just about anything you slather it on. My favorite is to double up on the garlic and drizzle it over roasted carrots.
1 cup (210 g) mayonnaise
½ cup (120 ml) full-fat coconut milk
3 tablespoons finely chopped fresh parsley
2 tablespoons sliced fresh chives
2 small cloves garlic, minced
1 tablespoon minced white onions
1 tablespoon finely chopped fresh dill
1 tablespoon apple cider vinegar
1 tablespoon lemon juice
¼ teaspoon finely ground sea salt
⅛ teaspoon ground black pepper
1. Place all the ingredients in a 20-ounce (600-ml) or larger airtight container. Cover and shake until incorporated.
2. When ready to serve, give the container a little shake and enjoy.
STORE IT: Keep in an airtight container in the fridge for up to 5 days.
make it EGG-FREE/VEGAN:
Use egg-free mayonnaise (see recipe on here).
MAKE IT AT HOME
Replace store-bought mayonnaise with my homemade version.
Mayonnaise
USE IN THESE RECIPES
Steak Fry Cups
Wedge Dippers
Bacon-Wrapped Avocado Fries
Per tablespoon, made with homemade mayonnaise:
calories: 57 | calories from fat: 55 | total fat: 6.1 g | saturated fat: 1.5 g | cholesterol: 7 mg
sodium: 182 mg | carbs: 0.4 g | dietary fiber: 0.1 g | net carbs: 0.3 g | sugars: 0.1 g | protein: 0.1 g
FAT:
98%
CARBS:
1%
PROTEIN:
1%
HONEY MUSTARD DRESSING & MARINADE
AIP • COCONUT-FREE • DAIRY-FREE • EGG-FREE • NIGHTSHADE-FREE • NUT-FREE • VEGETARIAN
MAKES 1¾ cups (415 ml)
PREP TIME: 5 minutes
COOK TIME: —
This dressing is awesome on salads and fabulous as a marinade for chicken, and it triples as a wicked dip for homemade chicken fingers. Yes, there is honey in the recipe. And you’re right, honey isn’t a “keto food.” But raw honey has some amazing health benefits, and, as you’ll see in the nutrition information, it doesn’t amp up the total carbohydrates in the dressing at all. If you’re concerned, though, feel free to replace the honey with 2 teaspoons of confectioners’-style erythritol. The dressing just won’t have that awesome honey taste!
Since the marinades in this book are likely to be heated, I’ve given avocado oil as an option in all the marinade recipes so you don’t have to be concerned about the smoke point of the oil.
1 cup (240 ml) light-tasting oil, such as avocado oil or light olive oil
¼ cup (60 ml) apple cider vinegar
¼ cup (52 g) Dijon mustard
2 tablespoons lemon juice
1 tablespoon plus 1 teaspoon honey
½ teaspoon finely ground sea salt
1. Place all the ingredients in an 18-ounce (530-ml) or larger airtight container. Cover and shake until incorporated.
2. When ready to serve, give the container a little shake and enjoy.
STORE IT: Keep in the fridge for up to 5 days or in the freezer for up to 1 month.
THAW IT: Set in the fridge to thaw completely before using.
USE IN THESE RECIPES
Crunchy Jicama Fries
Breaded Mushroom Nuggets
Zucchini Cakes with Lemon Aioli
Per tablespoon, made with avocado oil:
calories: 74 | calories from fat: 71 | total fat: 7.9 g | saturated fat: 0.9 g | cholesterol: 0 mg
sodium: 61 mg | carbs: 1 g | dietary fiber: 0.1 g | net carbs: 0.9 g | sugars: 0.9 g | protein: 0.1 g
FAT:
95%
CARBS:
5%
PROTEIN:
0%
GREEN SPECKLED DRESSING
DAIRY-FREE • NIGHTSHADE-FREE • NUT-FREE • VEGETARIAN
OPTIONS: COCONUT-FREE • EGG-FREE • LOW-FODMAP • VEGAN
MAKES 1½ cups (350 ml)
PREP TIME: 5 minutes
COOK TIME: —
Inspired by green goddess dressing, but punchier. Make up a batch and you’ll see what I mean!
½ cup (120 ml) light-tasting oil, such as avocado oil or light olive oil
½ cup (105 g) mayonnaise
3 tablespoons apple cider vinegar
2 tablespoons dried chives
2 teaspoons coconut aminos
2 teaspoons Dijon mustard
2 teaspoons dried parsley
1 teaspoon distilled vinegar
1 teaspoon garlic powder
½ teaspoon dried tarragon leaves
¼ teaspoon finely ground sea salt
1. Place all the ingredients in a 16-ounce (475-ml) or larger airtight container. Cover and shake until incorporated.
2. When ready to serve, give the container a
little shake and enjoy.
STORE IT: Keep in the fridge for up to 5 days.
make it COCONUT-FREE:
Replace the coconut aminos with soy sauce and omit the salt.
make it EGG-FREE/VEGAN:
Use egg-free mayonnaise (see recipe on here).
make it LOW-FODMAP:
Omit the garlic powder.
USE IN THESE RECIPES
Something Different Breakfast Sammy
Paprika Chicken Sandwiches
Fried Cabbage Wedges
MAKE IT AT HOME
Replace store-bought mayonnaise with my homemade version.
Mayonnaise
Per tablespoon, made with avocado oil and homemade mayonnaise:
calories: 75 | calories from fat: 74 | total fat: 8.2 g | saturated fat: 1 g | cholesterol: 2 mg
sodium: 45 mg | carbs: 0.2 g | dietary fiber: 0 g | net carbs: 0.2 g | sugars: 0 g | protein: 0.1 g
FAT:
98%
CARBS:
1%
PROTEIN:
1%
BACON DRESSING
COCONUT-FREE • DAIRY-FREE • EGG-FREE • LOW-FODMAP • NIGHTSHADE-FREE • NUT-FREE
OPTION: AIP
MAKES ½ cup (120 ml)
PREP TIME: 2 minutes
COOK TIME: —
I’m always trying to come up with unique uses for bacon grease, and this dressing is one of my favorites! It’s a great way to use up leftover grease and boost your overall fat intake. Be forewarned, though, that this doesn’t act like your everyday dressing. Bacon grease is so saturated that it hardens when it touches cold things. That’s why this dressing is best on warm foods like roasted vegetables, warmed kale salad, or a pile of cooked meats and veggies.
If you don’t have the amount of bacon grease needed for this recipe, you’ll need to cook about 9 ounces (255 g) of bacon to get ⅓ cup (80 ml) of grease.
⅓ cup (80 ml) melted bacon grease
3 tablespoons lemon juice
¼ teaspoon finely ground sea salt
¼ teaspoon ground black pepper
1. Place all the ingredients in a 7-ounce (210-ml) or larger airtight container. Cover and shake until incorporated.
2. Before serving, set the container on the counter for a couple of hours to soften, then give the container a little shake and enjoy.
STORE IT: Keep in the fridge for up to 5 days or in the freezer for up to 1 month.
THAW IT: Set in the fridge to thaw completely before using.
make it AIP:
Omit the black pepper.
USE IN THESE RECIPES
Chimichurri Steak Bunwiches
Cauliflower Patties
Per tablespoon:
calories: 79 | calories from fat: 77 | total fat: 8.6 g | saturated fat: 3.4 g | cholesterol: 8 mg
sodium: 60 mg | carbs: 0.2 g | dietary fiber: 0 g | net carbs: 0.2 g | sugars: 0.1 g | protein: 0.1 g
FAT:
99%
CARBS:
1%
PROTEIN:
0%
AVOCADO LIME DRESSING
AIP • COCONUT-FREE • DAIRY-FREE • EGG-FREE • NIGHTSHADE-FREE • NUT-FREE • VEGAN • VEGETARIAN
MAKES 1⅓ cups (315 ml)
PREP TIME: 5 minutes
COOK TIME: —
The thing about avocados is that when they’re ready to eat, they need to be eaten, and finding creative ways to enjoy them without getting avocado fatigue is a struggle. This dressing is awesome with celery and crazy good tossed with romaine lettuce. To keep it from turning brown, store it in an airtight container with a leftover avocado pit inside, and try to gobble it up as quickly as possible.
2 medium Hass avocados, peeled and pitted (about 8 oz/220 g of flesh)
⅔ cup (160 ml) light-tasting oil, such as avocado oil or light olive oil
½ cup (115 g) roughly chopped white onions
½ packed cup (35 g) fresh cilantro leaves and stems
2 tablespoons lime juice
2 cloves garlic
½ teaspoon finely ground sea salt
1. Place all the ingredients in a blender or food processor. Blend until completely smooth.
2. Transfer the dressing to a 14-ounce (415-ml) or larger airtight container for storage.
STORE IT: Keep in the fridge, with a piece of plastic wrap over the top to keep the dressing from browning, for up to 3 days.
Per tablespoon, made with avocado oil:
calories: 84 | calories from fat: 76 | total fat: 8.5 g | saturated fat: 1.3 g | cholesterol: 0 mg
sodium: 45 mg | carbs: 1.6 g | dietary fiber: 0.9 g | net carbs: 0.7 g | sugars: 0.3 g | protein: 0.3 g
FAT:
91%
CARBS:
8%
PROTEIN:
1%
LEMON TURMERIC DRESSING & MARINADE
AIP • COCONUT-FREE • DAIRY-FREE • EGG-FREE • NIGHTSHADE-FREE • NUT-FREE • VEGAN • VEGETARIAN
MAKES 1½ cups (350 ml)
PREP TIME: 5 minutes
COOK TIME: —
This dressing takes coleslaw to greater heights, adds a kick to browned ground beef, and is awesome in a stir-fry.
1 cup (240 ml) light-tasting oil, such as avocado oil or light olive oil
¼ cup (60 ml) apple cider vinegar
1 tablespoon plus 1 teaspoon lemon juice
2 teaspoons garlic powder
1½ teaspoons turmeric powder
1 teaspoon onion powder
½ teaspoon finely ground sea salt
1. Place all the ingredients in a 16-ounce (475-ml) or larger airtight container. Cover and shake until incorporated.
2. When ready to serve, give the container a little shake and enjoy.
STORE IT: Keep in the fridge for up to 5 days or in the freezer for up to 1 month.
THAW IT: Set in the fridge to thaw completely before using.
USE IN THESE RECIPES
All Day Any Day Hash
Speckled Salad
Crispy Pork with Lemon-Thyme Cauli Rice
Per tablespoon, made with avocado oil:
calories: 84 | calories from fat: 81 | total fat: 9.1 g | saturated fat: 1.1 g | cholesterol: 0 mg
sodium: 39 mg | carbs: 0.4 g | dietary fiber: 0.1 g | net carbs: 0.3 g | sugars: 0.1 g | protein: 0.1 g
FAT:
98%
CARBS:
2%
PROTEIN:
0%
BASIL VINAIGRETTE & MARINADE
COCONUT-FREE • DAIRY-FREE • EGG-FREE • NIGHTSHADE-FREE • NUT-FREE • VEGETARIAN
OPTIONS: AIP • LOW-FODMAP • VEGAN
MAKES 1½ cups (350 ml)
PREP TIME: 5 minutes
COOK TIME: —
There’s this pâté recipe on my blog, Healthful Pursuit (healthfulpursuit.com), that I created in 2012 and continues to be one of my favorite recipes to this day. Now, there’s only so much almond-based pâté a girl can eat, so I decided to take all the flavors from the pâté and make a dressing version!
2 cups (60 g) fresh basil leaves
1 cup (240 ml) light-tasting oil, such as avocado oil or light olive oil
½ cup (120 ml) lemon juice
2 cloves garlic
2 teaspoons honey, 1 teaspoon erythritol, or 3 drops liquid stevia
Grated zest of 1 lemon