The Keto Diet Cookbook
Page 14
SPECKLED SALAD
KETO LASAGNA CASSEROLE
KALE SALAD WITH SPICY LIME-TAHINI DRESSING
ZUCCHINI PASTA SALAD
COCONUT RED CURRY SOUP
CHIMICHURRI STEAK BUNWICHES
MEXICAN CHICKEN SOUP
SAMMIES WITH BASIL MAYO
CREAM CHEESE MEAT BAGELS
BLT-STUFFED AVOCADOS
BROCCOLI TABBOULEH WITH GREEK CHICKEN THIGHS
PAPRIKA CHICKEN SANDWICHES
CHILI LIME CHICKEN BOWLS
COCONUT-FREE • DAIRY-FREE • EGG-FREE • NUT-FREE
SERVES 4
PREP TIME: 15 minutes
COOK TIME: 30 minutes
While moving into our new place, we got a little too obsessed with going to Whole Foods for their epic lunch buffet and eating until we couldn’t eat any more. One of my favorites quickly became their Cilantro Cauliflower Rice. Unlike most cauliflower rice dishes I’d tried, it was served cold. I had that rice every darn day and never got sick of it. Paired with spicy chicken thighs as it is in this recipe, it can’t be beat!
If you want to bump up the fat content, Avocado Lime Dressing (here) is awesome drizzled over the top of these bowls.
CILANTRO CAULIFLOWER RICE SALAD:
1 medium head cauliflower (about 1½ lbs/680 g), or 3 cups (375 g) pre-riced cauliflower
⅓ packed cup (27 g) chopped fresh cilantro leaves and stems
¼ cup (60 ml) avocado oil
2 tablespoons lime juice
2 green onions, sliced
½ teaspoon finely ground sea salt
¼ teaspoon ground black pepper
CHILI LIME CHICKEN:
2 tablespoons avocado oil
1 tablespoon lime juice
1½ teaspoons chili powder
1 teaspoon garlic powder
2 teaspoons erythritol
2 teaspoons hot sauce
¾ teaspoon ground cumin
½ teaspoon paprika
¾ teaspoon finely ground sea salt
¼ teaspoon ground black pepper
1 pound (455 g) boneless, skinless chicken thighs
1. If you’re using pre-riced cauliflower, skip ahead to Step 2. Otherwise, cut the base off the head of cauliflower and remove the florets. Transfer the florets to a food processor or blender and pulse 3 or 4 times to break them up into small (¼-inch/6-mm) pieces.
2. Put the riced cauliflower in a large saucepan and cover completely with water. Cover with the lid and bring to a boil over high heat, then reduce the heat to medium and simmer for 5 minutes, until fork-tender. (You don’t want to let it get mushy!) Once done, drain, pressing the cauliflower with the back of a spoon to get out as much water as possible. Transfer the drained cauliflower to a large mixing bowl and place in the fridge to cool.
3. Make the chili lime chicken: Combine all the ingredients but the chicken thighs in a large frying pan. Whisk to combine, then add the chicken and turn to coat. Cover and set over low heat for 25 minutes, until the chicken reaches an internal temperature of 165°F (74°C).
4. After 20 minutes, pull the cooked cauliflower out of the fridge and add the remaining ingredients for the cauliflower rice salad. Toss to coat, then divide evenly among 4 bowls. Top each bowl with one-quarter of the chili lime chicken and drizzle with a bit of the pan sauce. Serve!
STORE IT: Keep the chicken and cauliflower rice salad in separate airtight containers in the fridge for up to 3 days or in the freezer for up to 1 month.
REHEAT IT: Wonderful enjoyed cold, or transfer a single serving of the chicken to a microwave-safe dish, cover, and microwave for 1 minute. Serve the chicken alongside the chilled cauliflower rice salad.
THAW IT: Place in the fridge and allow to thaw completely, then follow the reheating instructions above.
PREP AHEAD: To prepare the cauliflower for the salad ahead, complete Steps 1 and 2 and store in the fridge for up to 1 day before serving.
To prepare the chile lime chicken ahead, place all the ingredients for the chicken in a large zip-top freezer bag and freeze for up to 1 month. When ready to make the rest of the recipe, thaw the chicken completely in the fridge before picking up at Step 3.
Per serving:
calories: 268 | calories from fat: 124 | total fat: 13.8 g | saturated fat: 2.5 g | cholesterol: 96 mg
sodium: 454 mg | carbs: 10.4 g | dietary fiber: 5 g | net carbs: 5.4 g | sugars: 4 g | protein: 25.7 g
FAT:
46%
CARBS:
16%
PROTEIN:
38%
GERMAN NO-TATO SALAD
COCONUT-FREE • DAIRY-FREE • NIGHTSHADE-FREE • NUT-FREE
OPTIONS: EGG-FREE • LOW-FODMAP
SERVES 5
PREP TIME: 10 minutes
COOK TIME: 10 minutes
Served hot or cold, this salad is one of our favorites here at home. We like to enjoy it warm when I first make a batch, then cold for all the leftovers. To make a full meal out of this salad, I generally serve it with sliced deli meat and a simple mustard sauce.
2 medium rutabaga (2 lbs/910 g), peeled
1 teaspoon finely ground sea salt
1 small red onion, finely diced
¼ cup (60 ml) apple cider vinegar
¼ cup (60 ml) avocado oil or olive oil
4 green onions, sliced
1 tablespoon Dijon mustard
1 teaspoon erythritol
¾ teaspoon ground black pepper
FOR SERVING:
1 tablespoon plus 2 teaspoons Dijon mustard
1 tablespoon plus 2 teaspoons mayonnaise
10 ounces (285 g) thinly sliced deli ham or other meat of choice
1. Cut the rutabaga into ½-inch (1.25-cm) cubes, place in a large saucepan, cover completely with water, and add the salt. Cover with the lid, bring to a boil over high heat, then reduce the heat to a simmer and cook for 10 minutes, or until fork-tender.
2. Meanwhile, place the remaining ingredients in a large salad bowl. Once the rutabaga is cooked, drain completely and transfer to the salad bowl. Toss to combine, then divide among 5 plates.
3. In a small bowl, mix together the mustard and mayonnaise.
4. Serve the ham slices alongside the salad with 2 teaspoons of the mustard sauce.
make it EGG-FREE:
Use egg-free mayonnaise (see recipe on here).
make it LOW-FODMAP:
Omit the red onion. Use only the green parts of the green onions. Check the ingredients of the ham to ensure it’s safe.
STORE IT: Keep in an airtight container in the fridge for up to 3 days.
MAKE IT AT HOME
Replace store-bought mayonnaise with my homemade version.
Mayonnaise
Per serving, made with avocado oil and homemade mayonnaise, with ham:
calories: 296 | calories from fat: 167 | total fat: 18.8 g | saturated fat: 3.2 g | cholesterol: 33 mg
sodium: 1377 mg | carbs: 19 g | dietary fiber: 5 g | net carbs: 14 g | sugars: 10 g | protein: 14 g
FAT:
57%
CARBS:
25%
PROTEIN:
19%
SALMON SALAD CUPS
COCONUT-FREE • DAIRY-FREE • LOW-FODMAP • NIGHTSHADE-FREE • NUT-FREE
OPTIONS: AIP • EGG-FREE
SERVES 4
PREP TIME: 10 minutes
COOK TIME: —
A perfectly light lunch for any day of the year! I stock up on canned salmon when it’s on sale and save it for recipes like this one—easy to make and loaded with calcium. If you don’t want to use mayonnaise, try using Herby Vinaigrette & Marinade (here) or Lemon Turmeric Dressing & Marinade (here) in its place.
12 ounces (340 g) canned salmon (no salt added)
3 tablespoons prepared horseradish
1 tablespoon chopped fresh dill
2 teaspoons lemon juice
½ teaspoon finely ground sea salt
½ teaspoon ground black pepper
12 butter lettu
ce leaves (from 1 head)
½ cup (105 g) mayonnaise
1. Place the salmon, horseradish, dill, lemon juice, salt, and pepper in a medium-sized bowl. Stir until the ingredients are fully incorporated.
2. Set the lettuce leaves on a serving plate. Fill each leaf with 2 tablespoons of the salmon salad mixture and top with 2 teaspoons of mayonnaise.
STORE IT: Keep in an airtight container in the fridge for up to 3 days.
MAKE IT AT HOME
Replace store-bought mayonnaise with my homemade version.
Mayonnaise
make it AIP:
Omit the black pepper. Replace the mayonnaise with Lemon Turmeric Dressing & Marinade (here).
make it EGG-FREE:
Use egg-free mayonnaise (see recipe on here).
Per serving of 3 filled lettuce cups, made with homemade mayonnaise:
calories: 314 | calories from fat: 239 | total fat: 26.5 g | saturated fat: 4.6 g | cholesterol: 33 mg
sodium: 526 mg | carbs: 4.4 g | dietary fiber: 1.1 g | net carbs: 3.3 g | sugars: 1.8 g | protein: 14.6 g
FAT:
76%
CARBS:
6%
PROTEIN:
19%
STEAK FRY CUPS
DAIRY-FREE • EGG-FREE • NUT-FREE
OPTION: COCONUT-FREE
SERVES 6
PREP TIME: 10 minutes, plus 2 hours to marinate
COOK TIME: 8 minutes
The marinade in this recipe is legit! I’ve used it for pork, chicken, and beef, and each time I make a batch, I wish I’d doubled it for later. You can use coconut aminos or soy sauce here; I chose coconut aminos just because it turns a bit syrup-like when heated, which adds to the deliciousness of the final result. Also, you could go a step further by adding a drizzle of ranch dressing to each cup.
¼ cup plus 2 tablespoons (90 ml) avocado oil
¼ cup (60 ml) coconut aminos
2 tablespoons hot sauce
2 tablespoons lime juice
6 cloves garlic, minced
½ teaspoon ground black pepper
1 pound (455 g) top sirloin steak, cubed
1 red onion, diced
1 yellow bell pepper, sliced
36 endive leaves (from about 6 heads endive)
¼ cup (17 g) chopped fresh parsley leaves
1. Place the oil, coconut aminos, hot sauce, lime juice, garlic, and black pepper in a medium-sized bowl. Whisk to combine, then add the steak, onion, and bell pepper and toss to coat. Cover and place in the refrigerator to marinate for at least 2 hours or overnight.
2. When ready to cook the steak, transfer the entire contents of the bowl to a large frying pan. Cook over medium heat, stirring frequently, until the steak is cooked through, about 8 minutes.
3. Meanwhile, divide the endive leaves evenly among 6 plates. To serve, fill each leaf with about 2 tablespoons of the steak mixture. Sprinkle with the parsley and enjoy.
PRESSURE COOK IT: Complete Step 1. For Step 2, place the contents of the bowl in a pressure cooker. Seal the lid and cook on high pressure for 10 minutes. Allow the pressure to release naturally before removing the lid, then move on to Step 3.
STORE IT: Keep the steak and endive leaves in separate airtight containers in the fridge for up to 3 days. The steak mixture can be frozen for up to 1 month.
REHEAT IT: Wonderful enjoyed cold, or place a single serving of the steak mixture in a microwave-safe dish, cover, and microwave for 2 minutes before placing in the endive leaves.
THAW IT: Place the steak mixture in the fridge and allow to defrost completely. Once defrosted, enjoy cold or follow the reheating instructions above.
PREP AHEAD: Prepare the marinade and place the steak and vegetables in the marinade. Freeze the mixture for up to 1 month before completing the recipe. When ready to prepare, allow to thaw completely in the fridge before picking up at Step 2.
make it COCONUT-FREE:
Replace the coconut aminos with 2 tablespoons of soy sauce and 2 tablespoons of water.
Per serving of 6 filled endive cups:
calories: 325 | calories from fat: 173 | total fat: 19.2 g | saturated fat: 3.9 g | cholesterol: 68 mg
sodium: 229 mg | carbs: 12.3 g | dietary fiber: 6.2 g | net carbs: 6.1 g | sugars: 2.3 g | protein: 25.8 g
FAT:
53%
CARBS:
15%
PROTEIN:
32%
BROCCOLI GINGER SOUP
DAIRY-FREE • EGG-FREE • NUT-FREE
OPTION: AIP
SERVES 4
PREP TIME: 5 minutes
COOK TIME: 25 minutes
The color of this soup doesn’t look like much, I know, but the taste is great! You can swap out the broccoli for an equal amount of cauliflower if the color has you or your little family members totally weirded out. The flavor won’t change too much, and it’ll be more yellow than anything.
3 tablespoons coconut oil or avocado oil
1 small white onion, sliced
2 cloves garlic, minced
5 cups (420 g) broccoli florets
1 (13½-oz/400-ml) can full-fat coconut milk
1½ cups (355 ml) chicken bone broth
1 (2-in/5-cm) piece fresh ginger root, peeled and minced
1½ teaspoons turmeric powder
¾ teaspoon finely ground sea salt
⅓ cup (55 g) collagen peptides (optional)
¼ cup (40 g) sesame seeds
1. Melt the oil in a large frying pan over medium heat. Add the onion and garlic and cook until translucent, about 10 minutes.
2. Add the broccoli, coconut milk, broth, ginger, turmeric, and salt. Cover and cook for 15 minutes, or until the broccoli is tender.
3. Transfer the broccoli mixture to a blender or food processor. Add the collagen, if using, and blend until smooth.
4. Divide among 4 bowls, top each bowl with 1 tablespoon of sesame seeds, and enjoy!
PRESSURE COOK IT: Use the sauté mode for Step 1. For Step 2, place everything in a pressure cooker, seal the lid, and either set the cooker to the soup mode or cook on high pressure for 10 minutes. Allow the pressure to release naturally before removing the lid, then pick up with Step 3.
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 bowl, cover, and microwave for 2 minutes; or place in a saucepan and reheat over low heat for 5 minutes.
THAW IT: Place in the fridge and allow to defrost completely, then follow the reheating instructions above.
make it AIP:
Omit the sesame seeds.
Per 1-cup/240-ml serving, made with coconut oil and collagen:
calories: 344 | calories from fat: 241 | total fat: 26.8 g | saturated fat: 4.6 g | cholesterol: 4 mg
sodium: 548 mg | carbs: 12.4 g | dietary fiber: 4.5 g | net carbs: 7.9 g | sugars: 2.9 g | protein: 13.3 g
FAT:
70%
CARBS:
14%
PROTEIN:
15%
ANTIPASTO SALAD
COCONUT-FREE • DAIRY-FREE • EGG-FREE • NUT-FREE
SERVES 4
PREP TIME: 10 minutes
COOK TIME: —
This salad is great on its own, served on a bed of greens, or as a side to something a bit more substantial, like grilled steak.
1 (12-oz/340-g) jar roasted red peppers, drained and roughly chopped
1 (6½-oz/185-g) jar marinated artichoke quarters, drained and roughly chopped
1 (4-oz/113-g) can sliced cremini mushrooms, drained
4 ounces (115 g) salami, sliced
3 tablespoons capers, drained
¾ cup (210 ml) vinaigrette of choice
Place all the ingredients in a large mixing bowl. Toss to coat, then serve.
MAKE IT AT HOME
Replace store-bought vinaigrette with one of my homemade versions. My favorite for this recipe is the Herby V
inaigrette.
Herby Vinaigrette & Marinade
STORE IT: Keep in an airtight container in the fridge for up to 3 days.
Per serving, made with Herby Vinaigrette & Marinade: