The Keto Diet Cookbook
Page 10
Sammies with Basil Mayo
Cucumber Salmon Coins
Per 2-tablespoon serving, made with avocado oil:
calories: 199 | calories from fat: 190 | total fat: 21.9 g | saturated fat: 3.1 g | cholesterol: 0 mg
sodium: 82 mg | carbs: 0.4 g | dietary fiber: 0 g | net carbs: 0.4 g | sugars: 0 g | protein: 0.3 g
FAT:
99%
CARBS:
1%
PROTEIN:
0%
MAYONNAISE
COCONUT-FREE • DAIRY-FREE • LOW-FODMAP • NIGHTSHADE-FREE • NUT-FREE • VEGETARIAN
MAKES 1¼ cups (260 g)
PREP TIME: 5 minutes
COOK TIME: —
A keto cookbook is not complete without a mayonnaise recipe. Yes, you can buy mayonnaise; my favorite is avocado oil mayonnaise from Chosen Foods or Primal Kitchen. But if you want to save a couple dollars and make it yourself, I’ve got you covered!
1 large egg
2 large egg yolks
1 tablespoon plus 1 teaspoon white wine vinegar, or 1 tablespoon apple cider vinegar
1 tablespoon lemon juice
1 teaspoon Dijon mustard
¼ teaspoon finely ground sea salt
⅛ teaspoon ground black pepper
1 cup (240 ml) light-tasting oil, such as avocado oil or light olive oil
If using a countertop blender, put all the ingredients, except the oil, in the blender. Pulse just enough to combine. With the blender running on medium speed, slowly drizzle in the oil, taking at least 2 minutes to add it all. After the oil has been added, continue to blend until the mixture has the consistency of mayonnaise.
If using an immersion blender, put all the ingredients, including the oil, in the blending jar or beaker. (If your immersion blender didn’t come with a jar, use a wide-mouthed quart-sized (950-ml) jar or similar-sized container.) Insert the blender into the jar, turn it to high speed, and keep it at the base of the jar for 25 seconds. Then move the blender up and down in the jar until the ingredients are well incorporated.
STORE IT: Keep in an airtight container in the fridge for up to 5 days.
USE IN THESE RECIPES
Salmon Bacon Rolls with Dipping Sauce
Creamy Spinach Zucchini Boats
BLT Dip
Per 2-tablespoon serving, made with avocado oil:
calories: 200 | calories from fat: 192 | total fat: 21.6 g | saturated fat: 3.4 g | cholesterol: 61 mg
sodium: 62 mg | carbs: 0.3 g | dietary fiber: 0 g | net carbs: 0.3 g | sugars: 0 g | protein: 1.2 g
FAT:
97%
CARBS:
1%
PROTEIN:
2%
5.
BREAKFAST
CHOCOHOLIC GRANOLA
AVOCADO BREAKFAST MUFFINS
HERB CHICKEN SAUSAGES WITH BRAISED BOK CHOY
BUFFALO CHICKEN BREAKFAST MUFFINS
PROSCIUTTO BISCUITS
SALMON BACON ROLLS WITH DIPPING SAUCE
HEY GIRL
PUMPKIN SPICE LATTE OVERNIGHT “OATS”
ROCKET FUEL HOT CHOCOLATE
FULL MEAL DEAL
LIVER SAUSAGES & ONIONS
CROSS-COUNTRY SCRAMBLER
EGGS BENEDICT
MUG BISCUIT
KETO BREAKFAST PUDDING
PEPPER SAUSAGE FRY
INDIAN MASALA OMELET
STICKY WRAPPED EGGS
ALL DAY ANY DAY HASH
SOMETHING DIFFERENT BREAKFAST SAMMY
SUPER BREAKFAST COMBO
COFFEE SHAKE
CHOCOHOLIC GRANOLA
DAIRY-FREE • EGG-FREE • NIGHTSHADE-FREE • NUT-FREE • VEGAN • VEGETARIAN
OPTIONS: COCONUT-FREE • LOW-FODMAP
MAKES 3½ cups (290 g) (14 servings)
PREP TIME: 5 minutes, plus 20 minutes to cool
COOK TIME: 10 minutes
Laura, one of our amazing Healthful Pursuit readers, named this recipe, and for good reason! Nothing but chocolate on this one. If you want to go over the top, you could add cacao nibs or stevia-sweetened chocolate chips. Cacao nibs are little bits of raw cacao, completely unsweetened and in its natural state.
This recipe calls for coconut flakes. These are large flakes of coconut, much larger than standard shredded coconut. I purchase unsweetened coconut flakes from Thrive Market.
⅓ cup (65 g) erythritol
2 tablespoons water
1 teaspoon vanilla extract
⅓ cup (27 g) cocoa powder
1 teaspoon ground cinnamon
¾ teaspoon finely ground sea salt
3 cups (190 g) unsweetened coconut flakes
1. Cover a cutting board or baking sheet with a piece of parchment paper and set aside.
2. Place the erythritol, water, and vanilla in a large saucepan over medium-low heat. Bring to a light simmer, stirring every 30 seconds. Continue to Step 3 if using confectioners’-style erythritol; if using granulated erythritol, continue to simmer until the granules can no longer be felt on the back of the spoon.
3. Reduce the heat to low and add the cocoa powder, cinnamon, and salt; mix until fully incorporated.
4. Add the coconut flakes and continue to stir frequently, keeping the temperature low to prevent burning. Cook for 6 to 7 minutes, until the bottom of the pan gets sticky.
5. Remove from the heat and transfer the granola to the parchment paper. Allow to cool completely, about 20 minutes, before enjoying, or transfer to a 1-quart (950-ml) or larger airtight container for storage.
STORE IT: Keep in the fridge for up to 10 days or in the freezer for up to 1 month. You can eat it straight out of the freezer without thawing.
make it COCONUT-FREE:
Replace the coconut with 2½ cups (375 g) hulled sunflower seeds.
make it LOW-FODMAP:
Do not eat more than one serving per day.
Per ¼-cup/21-g serving:
calories: 106 | calories from fat: 83 | total fat: 9.2 g | saturated fat: 8.1 g | cholesterol: 0 mg
sodium: 106 mg | carbs: 5 g | dietary fiber: 2.7 g | net carbs: 2.3 g | sugars: 0.9 g | protein: 0.9 g
FAT:
78%
CARBS:
19%
PROTEIN:
3%
AVOCADO BREAKFAST MUFFINS
DAIRY-FREE • NUT-FREE • VEGETARIAN
OPTION: COCONUT-FREE
MAKES 12 muffins (2 per serving)
PREP TIME: 5 minutes
COOK TIME: 25 minutes
All your favorite summer flavors packed into one little muffin! Wanna get a little crazy? Serve these with salsa or sprinkle the tops with cheddar cheese (dairy-free or regular) before baking.
8 large eggs
½ cup (120 ml) full-fat coconut milk
¼ cup (20 g) finely chopped fresh cilantro leaves and stems
1 medium Hass avocado, peeled, pitted, and cubed (about 4 oz/110 g of flesh)
3 tablespoons nutritional yeast
1 jalapeño pepper, seeded and finely diced
1½ teaspoons garlic powder
1½ teaspoons onion powder
Pinch of finely ground sea salt
Pinch of ground black pepper
1. Preheat the oven to 350°F (177°C). Line a standard-size 12-well muffin pan with muffin liners, or use a silicone muffin pan, which won’t require liners.
2. Place all the ingredients in a medium-sized mixing bowl and stir until combined.
3. Divide the batter evenly among the lined muffin wells, filling each about three-quarters full. Bake for 23 to 25 minutes, until a toothpick inserted into the center of a muffin comes out clean.
STORE IT: Keep in an airtight container in the fridge for up to 5 days.
REHEAT IT: Place on a rimmed baking sheet and warm in a preheated 300°F (150°C) oven until heated through, about 10 minutes. Or place a single serving on a microwave-safe plate and microwave on 50% power for 1 minute. (Using 50% power ensures that the muffins won’t overcook.
)
make it COCONUT-FREE:
Replace the coconut milk with the milk of your choice.
Per serving:
calories: 160 | calories from fat: 101 | total fat: 11.2 g | saturated fat: 3.7 g | cholesterol: 248 mg
sodium: 135 mg | carbs: 4.4 g | dietary fiber: 1.9 g | net carbs: 2.5 g | sugars: 1.1 g | protein: 10.5 g
FAT:
63%
CARBS:
11%
PROTEIN:
26%
HERB CHICKEN SAUSAGES WITH BRAISED BOK CHOY
EGG-FREE • NUT-FREE
OPTIONS: AIP • COCONUT-FREE • DAIRY-FREE • LOW-FODMAP • NIGHTSHADE-FREE
SERVES 5
PREP TIME: 5 minutes
COOK TIME: 25 minutes
There’s nothing like a hot meal for breakfast, especially when it doesn’t have eggs or bacon in it. Don’t get me wrong, I love those things, but eggs and bacon for breakfast every day gets old. If you want to liven up this dish even more, try adding Chimichurri (here). The flavor combo is pretty tasty, and it’ll amp up the fat content!
CHICKEN SAUSAGES:
1 pound (455 g) ground chicken
¾ teaspoon finely ground sea salt
2 tablespoons diced white onions
2 leaves fresh sage, chopped
1 tablespoon chopped fresh chives
1 tablespoon chopped fresh parsley
1 clove garlic, minced
½ teaspoon ground black pepper
½ teaspoon fresh thyme leaves
⅛ teaspoon red pepper flakes
3 tablespoons coconut oil, avocado oil, or ghee, for the pan
5 cups (350 g) chopped bok choy
1. Place all the ingredients for the sausages in a large mixing bowl and mix until fully incorporated.
2. Heat the oil in a large frying pan over medium-low heat.
3. While the oil is heating, form the chicken mixture into patties: Using a ¼-cup (60-ml) scoop, scoop up and shape the mixture with your hands to form 10 balls about 1¾ inches (4.5 cm) in diameter. Place the balls in the hot pan and press down until the patties are ¼ inch (6 mm) thick.
4. Cook the sausages for 10 minutes per side, or until golden on the outside and cooked through.
5. Transfer the cooked sausages to a serving plate. If you wish, place them in a 180°F (82°C) oven to keep warm.
6. Place the bok choy in the same pan, cover, and cook over medium heat for 5 minutes, or until fork-tender.
7. Transfer the cooked bok choy to the serving plate with the sausages and enjoy.
STORE IT: Keep in an airtight container in the fridge for up to 3 days or in the freezer for up to 1 month.
REHEAT IT: Place in a microwave-safe dish and microwave for 2 minutes, or place in a frying pan with a drop of oil, cover, and reheat over medium heat for 5 minutes.
THAW IT: Set in the fridge and allow to thaw completely before using the reheating instructions above.
make it AIP:
Omit the black pepper. Do not use ghee.
make it COCONUT-FREE:
Do not use coconut oil.
make it DAIRY-FREE:
Use avocado oil.
make it LOW-FODMAP:
Omit the onions and garlic.
make it NIGHTSHADE-FREE:
Omit the red pepper flakes.
Per serving, cooked in coconut oil:
calories: 246 | calories from fat: 131 | total fat: 14.5 g | saturated fat: 6.6 g | cholesterol: 101 mg
sodium: 405 mg | carbs: 2.4 g | dietary fiber: 1 g | net carbs: 1.4 g | sugars: 1 g | protein: 27.6 g
FAT:
52%
CARBS:
4%
PROTEIN:
44%
BUFFALO CHICKEN BREAKFAST MUFFINS
NUT-FREE
OPTIONS: COCONUT-FREE • DAIRY-FREE • LOW-FODMAP • NIGHTSHADE-FREE
MAKES 12 muffins (2 per serving)
PREP TIME: 5 minutes (not including time to cook chicken)
COOK TIME: 20 minutes
Muffins are the way to go when you’re in a hurry, and these are some of my favorites when we have leftover chicken in the fridge that needs to be used! Rotisserie chicken is especially tasty in this recipe. If you’re pressed for time and budget, canned chicken will work, too.
These muffins are awesome with Avocado Lime Dressing (here) or Quick ’n’ Easy Barbecue Sauce (here) slathered on top.
1 cup (185 g) shredded cooked chicken
8 large eggs
¼ cup plus 2 tablespoons (80 g) coconut oil or ghee
4 green onions, finely chopped
1 tablespoon hot sauce
2 teaspoons garlic powder
Pinch of finely ground sea salt
Pinch of ground black pepper
1. Preheat the oven to 350°F (177°C). Line a standard-size 12-well muffin pan with muffin liners, or use a silicone muffin pan, which won’t require liners.
2. Place all the ingredients in a medium-sized mixing bowl and stir until combined.
3. Divide the batter evenly among the lined muffin wells, filling each about three-quarters full. Bake for 18 to 20 minutes, until a toothpick inserted into the center of a muffin comes out clean.
STORE IT: Keep in an airtight container in the fridge for up to 5 days.
REHEAT IT: Place on a rimmed baking sheet and warm in a preheated 300°F (150°C) oven until heated through, about 10 minutes. Or place a single serving on a microwave-safe plate and microwave on 50% power for 1 minute. (Using 50% power ensures that the muffins won’t overcook.)
make it COCONUT-FREE:
Use ghee.
make it DAIRY-FREE:
Use coconut oil.
make it LOW-FODMAP:
Use only the green parts of the green onions. Omit the garlic powder and replace 1 tablespoon of the coconut oil with garlic-infused oil.
make it NIGHTSHADE-FREE:
Replace the hot sauce with 2 teaspoons dried parsley leaves.
Per serving, made with coconut oil:
calories: 269 | calories from fat: 191 | total fat: 21.2 g | saturated fat: 14.1 g | cholesterol: 272 mg
sodium: 155 mg | carbs: 1.9 g | dietary fiber: 0.4 g | net carbs: 1.5 g | sugars: 1 g | protein: 17.8 g
FAT:
71%
CARBS:
3%
PROTEIN:
26%
PROSCIUTTO BISCUITS
DAIRY-FREE • LOW-FODMAP • NIGHTSHADE-FREE • NUT-FREE
MAKES 12 biscuits (2 per serving)
PREP TIME: 10 minutes
COOK TIME: 20 minutes
It may seem a little weird to add mayonnaise to biscuit dough, but the end result will have you wanting to make more biscuits, with even more mayonnaise! Regardless of which mayonnaise you use, you’ll be pleasantly surprised by these little breakfast treasures.
If you can eat dairy and want to incorporate it into this recipe, try folding ½ cup (57 g) of shredded cheddar cheese into the batter before dividing and baking. Don’t get me wrong, though, these biscuits are 100% delicious without a spot of dairy!
¾ cup (155 g) mayonnaise
6 large eggs
1 cup (100 g) coconut flour
1½ teaspoons baking powder
12 slices prosciutto (about 3½ oz/ 100 g), finely chopped
3 green onions (green parts only), finely chopped
1. Preheat the oven to 375°F (190°C). Line a baking sheet with parchment paper or a silicone baking mat.
2. Place the mayonnaise and eggs in a small mixing bowl and whisk to combine.
3. Place the coconut flour and baking powder in a medium-sized mixing bowl and mix to combine. Add the mayonnaise mixture to the dry ingredients and stir to fully incorporate. Fold in the chopped prosciutto and green onions.
4. Divide the dough evenly into 12 pieces. Roll one piece into a ball between your palms, then place it on the lined baking sheet and press down with your palm until it’s 1 inch (2.5 cm) thick. Repeat with the remaini
ng dough pieces.
5. Bake for 15 to 20 minutes, or until the edges of the biscuits begin to turn golden and the tops crack a bit.
6. Remove from the oven and serve.
STORE IT: Keep in an airtight container in the fridge for up to 3 days or in the freezer for up to 1 month.
REHEAT IT: Place on a rimmed baking sheet and warm in a preheated 300°F (150°C) oven until heated through, about 10 minutes. Or place a single serving on a microwave-safe plate and microwave on 50% power for 30 to 45 seconds. (Using 50% power ensures that the biscuits won’t overcook.)