The Keto Diet Cookbook
Page 15
calories: 433 | calories from fat: 338 | total fat: 38.9 g | saturated fat: 7 g | cholesterol: 20 mg
sodium: 1335 mg | carbs: 13.5 g | dietary fiber: 4.4 g | net carbs: 9.1 g | sugars: 5 g | protein: 7.3 g
FAT:
81%
CARBS:
12%
PROTEIN:
7%
SAUERKRAUT SOUP
COCONUT-FREE • DAIRY-FREE • EGG-FREE • NIGHTSHADE-FREE • NUT-FREE
OPTION: AIP
SERVES 4
PREP TIME: 2 minutes
COOK TIME: 25 minutes
We all have the best intentions to eat as much sauerkraut as we can, but sometimes it just doesn’t happen. Adding it to soups and stews is a great way to get your kraut in without having to overdo it on salads and sandwiches.
1 pound (455 g) ground beef
1 small white onion, thinly sliced
1 clove garlic, minced
1¼ teaspoons ground cumin
3 cups (710 ml) beef bone broth
1 cup (235 g) sauerkraut
½ teaspoon finely ground sea salt
1. Place the ground beef, onion, garlic, and cumin in a saucepan. Sauté over medium heat until the onion is translucent, about 10 minutes.
2. Add the broth, sauerkraut, and salt. Cover and cook, still over medium heat, for 15 minutes, until the onion is soft and the soup is fragrant.
3. Divide the soup evenly among 4 bowls and serve.
PRESSURE COOK IT: Use the sauté mode for Step 1. For Step 2, place everything in the pressure cooker, seal the lid, and either set to the soup mode or cook on high pressure for 10 minutes. Allow the pressure to release naturally before removing the lid, then 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: Wonderful enjoyed cold. To reheat, transfer a single serving to a microwave-safe bowl, cover, and microwave for 2½ minutes; or place in a saucepan and reheat over medium heat for 5 minutes.
THAW IT: Place in the fridge to thaw completely, then follow the reheating instructions above.
make it AIP:
Replace the cumin with dried oregano leaves.
Per 1-cup/240-ml serving:
calories: 469 | calories from fat: 243 | total fat: 27 g | saturated fat: 8 g | cholesterol: 131 mg
sodium: 4150 mg | carbs: 7.7 g | dietary fiber: 2.2 g | net carbs: 5.5 g | sugars: 3.9 g | protein: 48.8 g
FAT:
52%
CARBS:
7%
PROTEIN:
42%
EASY CHOPPED SALAD
COCONUT-FREE • DAIRY-FREE • EGG-FREE • NUT-FREE • VEGAN • VEGETARIAN
OPTIONS: AIP • NIGHTSHADE-FREE
SERVES 1
PREP TIME: 10 minutes
COOK TIME: —
Fresh! Fresh! Sometimes you need a bunch of crunch-tastic veggies, and this salad gives you just that. This recipe is meant to show you just how easy it is to whip up a satisfying keto salad for one, with whatever you have on hand. Get creative here! Use this recipe as a guide, or go wild with your own keto ingredients.
1 small head romaine lettuce, chopped
8 cherry or grape tomatoes, halved
½ cucumber, seeded and chopped
1 celery stick, chopped
¼ cup (45 g) pitted black olives, chopped
2 tablespoons diced red onions
2 tablespoons chopped fresh mint
¼ cup (60 ml) vinaigrette of choice
Place the lettuce in a large serving bowl. Top with the remaining salad ingredients, then drizzle with the vinaigrette and enjoy.
STORE IT: Store the salad and vinaigrette in separate airtight containers for up to 3 days.
make it AIP/NIGHTSHADE-FREE:
Omit the tomatoes.
MAKE IT AT HOME
Replace store-bought vinaigrette with one of my homemade versions. My favorite for this recipe is the Basil Vinaigrette.
Basil Vinaigrette & Marinade
Per salad, made with Basil Vinaigrette & Marinade:
calories: 476 | calories from fat: 378 | total fat: 42 g | saturated fat: 5.1 g | cholesterol: 0 mg
sodium: 608 mg | carbs: 18 g | dietary fiber: 6.5 g | net carbs: 11.5 g | sugars: 7.1 g | protein: 6.5 g
FAT:
79%
CARBS:
15%
PROTEIN:
5%
CAJUN SHRIMP SALAD
COCONUT-FREE • DAIRY-FREE • EGG-FREE • NUT-FREE
SERVES 4
PREP TIME: 5 minutes
COOK TIME: 15 minutes
Shrimp is such an underrated protein option, especially when you are on a budget and need a break from bacon and beef. This salad is great warm or cold and is awesome to take with you on a busy day.
1 pound (455 g) large shrimp, peeled and deveined
2 tablespoons avocado oil
2 cloves garlic, minced
2 teaspoons dried basil
1 teaspoon dried thyme leaves
1¾ teaspoons paprika
¾ teaspoon ground black pepper
½ teaspoon finely ground sea salt
⅛ teaspoon cayenne pepper
1 bunch asparagus, woody ends snapped off, cut in half crosswise
SALAD:
1 large head butter lettuce, chopped
1 medium Hass avocado, peeled, pitted, and sliced (about 4 oz/110 g of flesh)
1 small red onion, thinly sliced
½ cup (120 ml) creamy Italian dressing or other creamy salad dressing of choice
1. Place the shrimp, oil, garlic, basil, thyme, paprika, black pepper, salt, and cayenne in a large frying pan. Toss to coat the shrimp, then turn the heat to medium and cook until the shrimp is pink, about 5 minutes.
2. Add the asparagus, cover, and cook for 10 minutes, or until the asparagus is fork-tender.
3. Meanwhile, divide the lettuce, avocado, and onion evenly among 4 salad plates. When the shrimp and asparagus are done, divide the mixture evenly among the plates, drizzle each salad with 2 tablespoons of dressing, and enjoy!
STORE IT: Keep the shrimp and asparagus mixture, cold salad ingredients, and dressing in separate airtight containers in the fridge for up to 3 days. Do not add the avocado to the recipe until you’re ready to serve it.
PREP AHEAD: It is always a good idea to have a bottle of creamy Italian dressing on hand—store-bought or homemade!
MAKE IT AT HOME
Replace store-bought creamy Italian dressing with my homemade version.
Creamy Italian Dressing
Per serving, made with homemade creamy Italian dressing:
calories: 485 | calories from fat: 279 | total fat: 31 g | saturated fat: 4.5 g | cholesterol: 242 mg
sodium: 636 mg | carbs: 19.4 g | dietary fiber: 7.2 g | net carbs: 12.2 g | sugars: 5.4 g | protein: 32.2 g
FAT:
58%
CARBS:
16%
PROTEIN:
27%
SPECKLED SALAD
COCONUT-FREE • DAIRY-FREE • EGG-FREE • NIGHTSHADE-FREE • NUT-FREE • VEGAN • VEGETARIAN
OPTIONS: AIP • LOW-FODMAP
SERVES 1
PREP TIME: 10 minutes
COOK TIME: —
Have you ever ordered a restaurant salad with high hopes of chowing down on a huge bowl of greens and instead got a measly amount of veggies swimming in a pool of dressing? How restaurants think this is appealing is beyond me.
Well, this salad is the complete opposite. It’s loaded with greens, it’s packed with nutrients, and you don’t need a rubber dinghy to make your way across your plate. It’s the queen of all salads, the Mack Daddy of them all.
But maybe you’re thinking, “Leanne, it’s just a salad . . . what makes this one so special?”
I wondered the same thing when I had it for the first time in New York in 2012. It was like magic on my taste buds—the lemon, healthy oils, fresh herb
s . . . the . . . mint? Mint in a salad? Weird. Who else is totally boggled by this concept? You won’t be after making this salad. I’ve been making this very same salad ever since, so I figured it deserved a spot in this book. It’s a winner!
If you don’t want to make the dressing as outlined below, this salad is also amazing with Lemon Turmeric Dressing & Marinade (here) or Honey Mustard Dressing & Marinade (here).
DRESSING:
¼ cup (60 ml) lemon juice
2 tablespoons plus 2 teaspoons olive oil
1 teaspoon peeled and minced fresh ginger root
2 cloves garlic, minced
Pinch of finely ground sea salt
Pinch of ground black pepper
SALAD:
1 cup (60 g) destemmed kale leaves, roughly chopped
3 cups (85 g) mixed salad greens
¼ cup (38 g) hulled hemp seeds
Handful of fresh cilantro leaves, chopped
Handful of fresh flat-leaf parsley leaves, chopped
Handful of fresh mint leaves, chopped
1. Place the dressing ingredients in a large salad bowl and stir until blended.
2. For the salad, rinse the chopped kale under hot water for 30 seconds or so to soften it up and make it easier to digest, then dry well. Add the dried kale leaves along with the rest of the salad ingredients to the bowl with the dressing. Toss to coat, then serve.
STORE IT: Keep the salad, stored separately from the dressing, in airtight containers in the fridge for up to 3 days.
make it AIP:
Omit the black pepper. Replace the hemp seeds with chopped cooked chicken thighs.
make it LOW-FODMAP:
Replace the olive oil with garlic-infused oil and omit the garlic.
Per salad:
calories: 496 | calories from fat: 367 | total fat: 40.8 g | saturated fat: 6 g | cholesterol: 0 mg
sodium: 187 mg | carbs: 23 g | dietary fiber: 5.6 g | net carbs: 17.4 g | sugars: 4.4 g | protein: 9.3 g
FAT:
74%
CARBS:
18%
PROTEIN:
8%
KETO LASAGNA CASSEROLE
OPTIONS: COCONUT-FREE • DAIRY-FREE • NUT-FREE
SERVES 6
PREP TIME: 10 minutes
COOK TIME: 30 minutes
My husband, Kevin, loves, loves lasagna, even more than pizza. Making pans of lasagna isn’t my cup of tea (too much work!), so I started making this super-easy keto lasagna casserole, which we just spoon into bowls and eat. There’s more lasagna in his life, and I’m not going crazy in the kitchen slicing and layering ingredients and cooking for days on end.
If dairy is part of your keto diet, or you’re just not ready to see what life would be like without dairy, feel free to omit the dairy-free “cheese” topping and top this bad boy with 1 cup (113 g) of shredded mozzarella cheese (simply cook, covered, until the cheese has melted). Alternatively, if you’re not a cheese person or you want to shave time off this recipe, simply omit the topping altogether. This lasagna tastes great with or without the topping. How you approach the recipe depends entirely on what you’re feeling like when you’re making it!
I’ve shared two cheese sauce–like recipes in this book: the “cheese” topping used here and the Melty “Cheese” in the Noodle Bake recipe on here. They are slightly different: This one doesn’t require make-ahead preparation, calls for egg yolks only, and has no starch, whereas the Melty “Cheese” requires that you heat it up on the stove, calls for whole eggs, and contains starch. Both of them are tasty—they are just different ways of preparing a similar thing.
MEAT SAUCE:
3 tablespoons avocado oil, coconut oil, or ghee
1 pound (455 g) ground beef
1 (14½-oz/410-g) can fire-roasted crushed tomatoes
1 (6-oz/170-g) can tomato paste
2 teaspoons apple cider vinegar
2 teaspoons dried basil
1 teaspoon garlic powder
1 teaspoon dried oregano leaves
1 bay leaf
¾ teaspoon finely ground sea salt
½ teaspoon onion powder
¼ teaspoon red pepper flakes
¼ teaspoon dried rosemary leaves
¼ teaspoon dried thyme leaves
“CHEESE” TOPPING:
¼ cup (60 ml) avocado oil or melted coconut oil or ghee
¼ cup (60 ml) nondairy milk
¼ cup (17 g) nutritional yeast
4 large egg yolks
1 teaspoon Dijon mustard
1 teaspoon lemon juice
½ teaspoon garlic powder
½ teaspoon onion powder
¼ cup (10 g) fresh parsley leaves, finely chopped, for garnish
1. Heat the oil in a large frying pan over medium heat. Add the ground beef and cook until no longer pink, 5 to 7 minutes, stirring to crumble the meat as it cooks.
2. Add the crushed tomatoes, tomato paste, vinegar, basil, garlic powder, oregano, bay leaf, salt, onion powder, red pepper flakes, rosemary, and thyme. Cover and cook over low heat for 15 minutes.
3. Meanwhile, prepare the “cheese” topping: Place all the ingredients in a small bowl and whisk until smooth.
4. When the meat sauce is done, remove the bay leaf, smooth out the meat, and pour the “cheese” topping over the top.
5. Cover and cook on low for 10 minutes, or until the topping is cooked through and no longer gooey.
6. Divide among 6 plates or bowls and sprinkle with the parsley.
Per serving, made with avocado oil and almond milk:
calories: 507 | calories from fat: 293 | total fat: 32.6 g | saturated fat: 6.8 g | cholesterol: 249 mg
sodium: 545 mg | carbs: 18.1 g | dietary fiber: 5.2 g | net carbs: 12.9 g | sugars: 8.3 g | protein: 35.3 g
FAT:
58%
CARBS:
14%
PROTEIN:
28%
PRESSURE COOK IT: Use the sauté mode for Step 1. Add the ingredients listed in Step 2, then seal the lid and cook on high pressure for 10 minutes. Meanwhile, complete Step 3. Allow the pressure to release naturally before removing the lid from the pressure cooker, then complete Step 4. Set the lid back on but leave the cooker off. Allow to sit for 10 minutes, until the topping is cooked through, then 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: Transfer a single serving to a microwave-safe dish, cover, and microwave for 2 minutes, or place in a saucepan, cover, and reheat over medium heat for 5 minutes.
THAW IT: Place in the fridge and allow to defrost completely, then follow the reheating instructions above.
make it COCONUT-FREE:
Do not use coconut oil. Opt for a nondairy milk not made from coconut, like almond or hazelnut milk.
make it DAIRY-FREE:
Do not use ghee.
make it NUT-FREE:
Opt for a nondairy milk not made from nuts, like coconut milk.
KALE SALAD WITH SPICY LIME-TAHINI DRESSING
COCONUT-FREE • DAIRY-FREE • EGG-FREE • NUT-FREE • VEGAN • VEGETARIAN
SERVES 4
PREP TIME: 15 minutes
COOK TIME: —
If you’re not into kale, look beyond this salad recipe and appreciate the dressing that pairs with it. It’s off the hook! It’s awesome with veggies, pork rinds—anything, really. If tahini doesn’t excite you like it does me, you can swap out the dressing with 1 cup (240 ml) of Thai Dressing (here).
DRESSING:
½ cup (120 ml) avocado oil
¼ cup (60 ml) lime juice
¼ cup (60 ml) tahini
2 cloves garlic, minced
1 jalapeño pepper, seeded and finely diced
Handful of fresh cilantro leaves, chopped
½ teaspoon ground cumin
½ teaspoon finely ground sea salt
¼ teaspoon red pepper flakes
SALAD:
6 cups (360 g) destemmed kale leaves, roughly chopped
12 radishes, thinly sliced
1 green bell pepper, sliced