The Keto Diet Cookbook
Page 12
make it AIP:
Omit the black pepper. Do not use ghee.
make it DAIRY-FREE:
Do not use ghee.
Per serving, cooked in avocado oil:
calories: 392 | calories from fat: 197 | total fat: 21.9 g | saturated fat: 8 g | cholesterol: 320 mg
sodium: 437 mg | carbs: 5.6 g | dietary fiber: 1.6 g | net carbs: 4 g | sugars: 1.6 g | protein: 43.2 g
FAT:
50%
CARBS:
6%
PROTEIN:
43.2%
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: Transfer a single serving to a microwave-safe dish, cover, 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.
CROSS-COUNTRY SCRAMBLER
COCONUT-FREE • DAIRY-FREE • LOW-FODMAP • NUT-FREE
SERVES 2
PREP TIME: 5 minutes
COOK TIME: 28 minutes
We ate this scrambled egg dish a lot when we lived in the RV exploring the country. It’s easy, delicious, and, if you can eat cheese, great with cheese. Or so I’m told. If you have a batch of Avocado Lime Dressing (here) or Basil Vinaigrette & Marinade (here) on hand, drizzle some over the top!
8 strips bacon (about 8 oz/225 g)
1 packed cup spiral-sliced butternut squash (about 5¼ oz/150 g)
½ green bell pepper, diced
6 large eggs, beaten
½ cup (40 g) sliced green onions (green parts only)
¼ teaspoon ground black pepper
1. Cook the bacon in a large frying pan over medium heat until crispy, about 15 minutes. Remove the bacon from the pan, leaving the grease in the pan. When the bacon has cooled, crumble it.
2. Add the squash and bell pepper to the pan with the bacon grease. Cover and cook over medium-low heat for 8 minutes, or until the vegetables are fork-tender.
3. Add the beaten eggs, green onions, and black pepper. Mix with a large spoon until fully incorporated.
4. Cook, uncovered, for 5 minutes, stirring every minute, or until the eggs are cooked to your liking. Once complete, fold in half of the crumbled bacon.
5. Divide evenly between 2 plates, top with remaining crumbled bacon, and dig in!
STORE IT: Keep in an airtight container in the fridge for up to 3 days.
REHEAT IT: Transfer a single serving to a microwave-safe dish, cover, 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.
Per serving:
calories: 395 | calories from fat: 243 | total fat: 27 g | saturated fat: 8.6 g | cholesterol: 578 mg
sodium: 474 mg | carbs: 11.7 g | dietary fiber: 2.5 g | net carbs: 9.2 g | sugars: 1.8 g | protein: 26.3 g
FAT:
62%
CARBS:
12%
PROTEIN:
26%
EGGS BENEDICT
LOW-FODMAP • NIGHTSHADE-FREE
OPTIONS: COCONUT-FREE • DAIRY-FREE • NUT-FREE
SERVES 4
PREP TIME: 10 minutes (not including time to make biscuits or hollandaise)
COOK TIME: 16 minutes
If you have friends and family around and want to impress them with how awesome keto is, this is your recipe! Or you could make a batch for yourself and revel in how good all the layers are. Don’t have time to make biscuits or poach eggs? Cut corners by following the nut-free recommendations and fry the eggs over-easy instead of poaching them.
The timing for this recipe is based on having the hollandaise sauce already made. Thankfully, and just like the name implies, my hollandaise recipe is ready in seconds. So, if you don't want to make it ahead and store it in the fridge for safekeeping, we’re not talking about a bunch of added time here; just add 2 minutes to the total prep time for this recipe. When we have guests, I make the sauce fresh because it saves me from having to remember to take it out of the fridge ahead of time to bring it to room temperature and then rewhip it when they arrive.
2 Mug Biscuits (here)
2 teaspoons apple cider vinegar
4 large eggs
4 slices Canadian bacon
½ cup (120 ml) Ready-in-Seconds Hollandaise Sauce (here)
2 tablespoons finely chopped fresh parsley, for garnish
1. Cut the biscuits in half and set each half on a separate plate.
2. Fill a large saucepan two-thirds full with water and bring to a light simmer over medium-low heat. Once simmering, add the vinegar.
3. Crack each egg into a separate small bowl, then gently slide an egg into the lightly simmering water. Once the egg begins to turn white, add another egg, and so on until all the eggs are in the saucepan. Cook for 2 minutes, then turn off the heat and allow the eggs to sit in the hot water bath for 8 minutes before removing with a slotted spoon.
4. Meanwhile, place the Canadian bacon in a large frying pan and fry over medium heat for 3 minutes per side, or until lightly golden.
5. Top each biscuit half with a slice of the pan-fried Canadian bacon and a poached egg, finishing each with 2 tablespoons of hollandaise sauce.
6. Sprinkle with the parsley and enjoy immediately.
make it COCONUT-FREE/NUT-FREE:
Replace the biscuits with 2 large avocados (peeled, pitted, and cut in half crosswise) and put the toppings on the cut sides of the avocados.
make it DAIRY-FREE:
Follow the dairy-free instructions for the Mug Biscuits on here.
Per serving:
calories: 399 | calories from fat: 343 | total fat: 38.2 g | saturated fat: 24.9 g | cholesterol: 172 mg
sodium: 404 mg | carbs: 5.7 g | dietary fiber: 2.8 g | net carbs: 2.9 g | sugars: 1 g | protein: 8.1 g
FAT:
86%
CARBS:
6%
PROTEIN:
8%
MUG BISCUIT
LOW-FODMAP • NIGHTSHADE-FREE • VEGETARIAN
OPTION: DAIRY-FREE
SERVES 1
PREP TIME: 1 minute
COOK TIME: 2 minutes
In five minutes, you can have a freshly made biscuit in your belly using this incredibly easy and versatile recipe! I’ve become obsessed with making myself one of these biscuits, slathering it with mayonnaise, and then stuffing it with sandwich goodies like avocado, bacon, ham, and tomato. You can use any size mug you want for this recipe; I like a wide-based mug so I get a wider biscuit. Also, since every microwave is a little different, it’s best to err on the side of caution and cook the biscuit for the minimum amount of time, check it for doneness, and then cook it longer if needed. After you’ve made this recipe once or twice, you’ll know exactly how long it takes to cook a biscuit to perfection in your microwave.
¼ cup (28 g) blanched almond flour
1 tablespoon coconut flour
½ teaspoon baking powder
¼ teaspoon finely ground sea salt
1 large egg
1 tablespoon softened coconut oil or ghee, plus more for serving if desired
1 teaspoon apple cider vinegar
1. Place all the ingredients in a microwave-safe mug with a base at least 2 inches (5 cm) in diameter. Mix until fully incorporated, then flatten with the back of a spoon.
2. Place the mug in the microwave and cook on high for 1 minute 30 seconds.
3. Remove the mug from the microwave and insert a toothpick. It should come out clean. If batter is clinging to the toothpick, microwave the biscuit for an additional 15 to 30 seconds.
4. Flip the mug over a clean plate and shake it a bit until the biscuit releases from the mug. If desired, slather the biscuit with the fat of your choice while still warm.
STORE IT: Keep in an airtight container in the fridge for up to 3 days or in the freezer for up to 2 m
onths.
REHEAT IT: Best toasted in a toaster oven, but also can be microwaved for 15 seconds.
THAW IT: Set in the fridge and allow to thaw completely before using the reheating instructions above.
PREP AHEAD: Mix batches of the dry ingredients and store in tightly sealed baggies in the pantry until ready to use.
make it DAIRY-FREE:
Do not use ghee.
Per biscuit, made with coconut oil:
calories: 399 | calories from fat: 302 | total fat: 33.5 g | saturated fat: 14.6 g | cholesterol: 164 mg
sodium: 535 mg | carbs: 10.6 g | dietary fiber: 5.5 g | net carbs: 5.1 g | sugars: 1.9 g | protein: 13.8 g
FAT:
76%
CARBS:
10%
PROTEIN:
14%
Per biscuit, slathered with 1 tablespoon coconut oil:
calories: 496 | calories from fat: 428 | total fat: 47.5 g | saturated fat: 26.6 g | cholesterol: 164 mg
sodium: 535 mg | carbs: 10.6 g | dietary fiber: 5.5 g | net carbs: 5.1 g | sugars: 1.9 g | protein: 13.8 g
FAT:
81%
CARBS:
8%
PROTEIN:
11%
KETO BREAKFAST PUDDING
DAIRY-FREE • EGG-FREE • NIGHTSHADE-FREE • NUT-FREE
OPTIONS: LOW-FODMAP • VEGAN • VEGETARIAN
SERVES 3
PREP TIME: 5 minutes
COOK TIME: —
Before you go thinking that this pudding couldn’t possibly be keto with “all that sugar” from the raspberries, take a gander at the nutrition information below and think again. Just because a food ”isn’t keto” on its own doesn’t mean that it can’t hold a place in your ketogenic diet. Here, I’ve used a spot of raspberries for flavor and sweetness and doubled up on fats to compensate. This is the best trick for enjoying some of your favorite whole foods without worrying too much about the carbs.
If you want to make this pudding a bit more decadent, try it with a drizzle of Chocolate Sauce (here).
1½ cups (350 ml) full-fat coconut milk
1 cup (110 g) frozen raspberries
¼ cup (60 ml) MCT oil or melted coconut oil, or ¼ cup (40 g) unflavored MCT oil powder
¼ cup (40 g) collagen peptides or protein powder
2 tablespoons chia seeds
1 tablespoon apple cider vinegar
1 teaspoon vanilla extract
1 tablespoon erythritol, or 4 drops liquid stevia
TOPPINGS (optional):
Unsweetened shredded coconut
Hulled hemp seeds
Fresh berries of choice
Place all the pudding ingredients in a blender or food processor and blend until smooth. Serve in bowls with your favorite toppings, if desired.
STORE IT: Keep in an airtight container in the fridge for up to 3 days.
make it LOW-FODMAP:
Replace the coconut milk with almond, macadamia nut, or hemp milk.
make it VEGAN:
Do not use collagen. Opt for a plant-based protein powder.
make it VEGETARIAN:
Do not use collagen. Opt for a plant- or egg-based protein powder.
Per serving, made with MCT oil and collagen, without toppings:
calories: 403 | calories from fat: 308 | total fat: 34.2 g | saturated fat: 30.8 g | cholesterol: 0 mg
sodium: 99 mg | carbs: 8.8 g | dietary fiber: 3.1 g | net carbs: 5.7 g | sugars: 3.4 g | protein: 15.2 g
FAT:
76%
CARBS:
9%
PROTEIN:
15%
PEPPER SAUSAGE FRY
DAIRY-FREE • EGG-FREE • NUT-FREE
OPTIONS: AIP • COCONUT-FREE • LOW-FODMAP • NIGHTSHADE-FREE
Serves 4
PREP TIME: 5 minutes
COOK TIME: 20 minutes
Any smoked or cured sausages will work for this recipe. Even hot dogs are okay!
¼ cup (60 ml) avocado oil, or ¼ cup (55 g) coconut oil
12 ounces (340 g) smoked sausages, thinly sliced
1 small green bell pepper, thinly sliced
1 small red bell pepper, thinly sliced
1½ teaspoons garlic powder
1 teaspoon dried oregano leaves
1 teaspoon paprika
¼ teaspoon finely ground sea salt
¼ teaspoon ground black pepper
¼ cup (17 g) chopped fresh parsley
1. Heat the oil in a large frying pan over medium-low heat until it shimmers.
2. When the oil is shimmering, add the rest of the ingredients, except the parsley. Cover and cook for 15 minutes, until the bell peppers are fork-tender.
3. Remove the lid and continue to cook for 5 to 6 minutes, until the liquid evaporates.
4. Remove from the heat, stir in the parsley, and serve.
PRESSURE COOK IT: Use the sauté mode to heat the oil in Step 1. In Step 2, seal the lid and cook on high pressure for 10 minutes. Allow the pressure to release naturally before removing the lid, then set the cooker to the sauté mode for 3 minutes. Continue with Step 4.
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: Transfer a single serving to a microwave-safe dish, cover, 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/NIGHTSHADE-FREE:
Ensure that the sausage is compliant, replace the bell peppers with 2 sliced zucchinis, and use turmeric in place of the paprika. For AIP, also omit the black pepper.
make it COCONUT-FREE:
Use avocado oil.
make it LOW-FODMAP:
Omit the garlic powder and replace 2 tablespoons of the avocado oil with garlic-infused oil.
Per serving, made with avocado oil and pork sausage:
calories: 411 | calories from fat: 345 | total fat: 38.3 g | saturated fat: 9.9 g | cholesterol: 49 mg
sodium: 903 mg | carbs: 6.3 g | dietary fiber: 1.5 g | net carbs: 4.8 g | sugars: 1.9 g | protein: 11.1 g
FAT:
84%
CARBS:
6%
PROTEIN:
10%
INDIAN MASALA OMELET
COCONUT-FREE • NUT-FREE • VEGETARIAN
OPTION: DAIRY-FREE
MAKES 1 large omelet (2 servings)
PREP TIME: 8 minutes
COOK TIME: 25 minutes
This omelet is amazing served with Chilled Chai (here).
3 tablespoons avocado oil, coconut oil, or ghee
¼ cup (20 g) sliced green onions
1 clove garlic, minced
1 small tomato, diced
1 green chili pepper, seeded and finely diced
1½ teaspoons curry powder
½ teaspoon garam masala
6 large eggs, beaten
¼ cup (15 g) chopped fresh cilantro leaves and stems
1. Heat the oil in a large frying pan over medium heat until it shimmers. When the oil is shimmering, add the green onions, garlic, tomato, and chili pepper. Cook for 10 minutes, or until the liquid from the tomatoes has evaporated.
2. Reduce the heat to low and sprinkle the tomato mixture with the curry powder and garam masala. Stir to incorporate, then drizzle the beaten eggs over the top.
3. Cover and cook for 5 minutes, or until the edges are cooked through.
4. Sprinkle with the cilantro, fold one side over the other, cover, and cook for another 10 minutes.
5. Remove from the heat, cut in half, and serve.
STORE IT: Keep in an airtight container in the fridge for up to 3 days.
REHEAT IT: Place a single serving on a microwave-safe plate, cover, 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.
make
it DAIRY-FREE:
Do not use ghee.
Per serving, made with avocado oil:
calories: 438 | calories from fat: 327 | total fat: 36.3 g | saturated fat: 7.1 g | cholesterol: 558 mg
sodium: 279 mg | carbs: 7.7 g | dietary fiber: 1.9 g | net carbs: 5.8 g | sugars: 4.2 g | protein: 20.2 g
FAT:
75%
CARBS:
7%