The Keto Diet Cookbook
Page 18
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 3½ minutes, or place in an oven-safe dish, cover, and reheat in a preheated 350°F (177°C) oven for 15 minutes.
THAW IT: Place in the fridge and allow to defrost completely, then follow 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:
Do not use ghee. Use a nondairy milk.
Per serving, made with coconut oil and full-fat coconut milk:
calories: 331 | calories from fat: 239 | total fat: 26.5 g | saturated fat: 13.1 g | cholesterol: 91 mg
sodium: 613 mg | carbs: 9.9 g | dietary fiber: 1.6 g | net carbs: 8.3 g | sugars: 1.8 g | protein: 16.2 g
FAT:
70%
CARBS:
11%
PROTEIN:
19%
NOODLES & GLAZED SALMON
DAIRY-FREE • EGG-FREE • NUT-FREE
OPTION: AIP • COCONUT-FREE • LOW-FODMAP • NIGHTSHADE-FREE
SERVES 4
PREP TIME : 5 minutes
COOK TIME : 20 minutes
It’s no secret that I’m obsessed with adding various spiral-sliced veggie noodles to my keto dishes. And then there’s riced cauliflower, a tried-and-true replacement for rice in just about any dish. While your carb replacements on keto can start and end with these two strategies, there is another option, and that’s konjac. Konjac is a gluten-free herb from Asia with a stem that is rich in dietary fiber.
You may have heard of products like NuPasta, Miracle Noodles, and Miracle Rice, which transform this fiber into an awesome replacement for rice and noodles. These products are great, not only for the keto diet, but also for those looking to boost their dietary fiber intake while keeping noodles and rice in their life. If you’re feeling a bit adventurous, you can use these products to replace spiral-sliced veggies or riced cauliflower in any keto recipe. I order them from Thrive Market, but you can also find them in health food stores and on Amazon.
I’ve used konjac noodles in this recipe, but they can be replaced with spiral-sliced vegetable noodles—my favorites are zucchini, daikon, and broccoli stalks—or cooked spaghetti squash. (Note: I like vegetable noodles raw, for the crunch, but you can lightly cook them if you prefer.) Or you could look for kelp noodles; I don’t particularly enjoy them, but a lot of people love them, and they’re a bit higher in nutrients than konjac noodles.
1/4 cup plus 2 tablespoons (75 ml) avocado oil, divided
¼ cup (60 ml) coconut aminos
2 tablespoons plus 2 teaspoons tomato paste
2 tablespoons apple cider vinegar
1 (2-in/5-cm) piece fresh ginger root, grated
4 cloves garlic, minced
½ teaspoon finely ground sea salt
1 pound (455 g) salmon fillets, cut into 4 equal portions
2 (7-oz/198-g) packages konjac noodles or equivalent amount of other low-carb noodles of choice
2 green onions, sliced
Handful of fresh cilantro leaves, roughly chopped
1 teaspoon sesame seeds
1. Heat 2 tablespoons of the oil in a large frying pan over medium heat.
2. While the oil is heating, make the sauce: In a small bowl, whisk together the remaining ¼ cup of oil, the coconut aminos, tomato paste, vinegar, ginger, garlic, and salt.
3. Place the salmon in the hot pan, reduce the heat to low, and slather with the sauce. Drizzle any remaining sauce directly into the pan. Cover and cook on low for 15 minutes, until seared and lightly cooked through.
4. Once the salmon is done, pile the salmon up on one side of the pan, leaving enough space for the noodles. Add the noodles and green onions to the pan and toss to coat in the remaining sauce. Then place the cooked salmon on top of the noodles. Cook for another 3 to 5 minutes, just long enough to heat the noodles.
5. Sprinkle the cilantro and sesame seeds over the top of the salmon. Divide the noodles and salmon among 4 dinner plates, drizzling each portion with the leftover pan sauce, and enjoy.
Per serving, made with konjac noodles:
calories: 333 | calories from fat: 202 | total fat: 22.4 g | saturated fat: 2.5 g | cholesterol: 45 mg
sodium: 287 mg | carbs: 8.2 g | dietary fiber: 3.6 g | net carbs: 4.6 g | sugars: 0.9 g | protein: 24.7 g
FAT:
61%
CARBS:
10%
PROTEIN:
30%
make it AIP:
Omit the tomato paste and add an additional teaspoon of coconut aminos. Skip the sesame seeds.
make it COCONUT-FREE:
Replace the coconut aminos with soy sauce and omit the salt.
make it LOW-FODMAP:
Replace 2 tablespoons of the avocado oil in the sauce with garlic-infused oil and omit the minced garlic. Use only the green parts of the green onions.
make it NIGHTSHADE-FREE:
Omit the tomato paste and add an additional teaspoon of coconut aminos.
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 2½ minutes. Alternatively, to remove as much liquid as possible, place in a frying pan over medium heat and reheat, uncovered, for 5 minutes.
THAW IT: Place in the fridge and allow to defrost completely, then follow the reheating instructions above.
PREP AHEAD: Make the sauce as far ahead of time as you’d like. You can store it in the fridge for up to 3 days or in the freezer for up to 1 month.
SCALLOPS & MOZZA BROCCOLI MASH
EGG-FREE • NIGHTSHADE-FREE • NUT-FREE
OPTION: AIP • COCONUT-FREE • DAIRY-FREE
SERVES 4
PREP TIME: 5 minutes
COOK TIME: 35 minutes
Was your childhood filled with cheese-covered broccoli? Mine was. For a while there, it was the only way I’d eat vegetables. This is a fun and exciting new way to prepare cheesy broccoli that I think you’re really going to like!
MOZZA BROCCOLI MASH:
¼ cup (55 g) coconut oil or ghee, or ¼ cup (60 ml) avocado oil
6 cups (570 g) broccoli florets
4 cloves garlic, minced
1 (2-in/5-cm) piece fresh ginger root, grated
⅔ cup (160 ml) chicken bone broth
½ cup (70 g) shredded mozzarella cheese (dairy-free or regular)
SCALLOPS:
1 pound (455 g) sea scallops
¼ teaspoon finely ground sea salt
¼ teaspoon ground black pepper
2 tablespoons coconut oil, avocado oil, or ghee
Lemon wedges, for serving
1. Prepare the mash: Heat the oil in a large frying pan over low heat. Add the broccoli, garlic, and ginger and cook, uncovered, for 5 minutes, or until the garlic is fragrant.
2. Pour in the broth, then cover and cook on low for 25 minutes, or until the broccoli is easily mashed.
3. About 5 minutes before the broccoli is ready, prepare the scallops: Pat the scallops dry and season them on both sides with the salt and pepper. Heat the oil in a medium-sized frying pan over medium heat. When the oil is hot, add the scallops. Cook for 2 minutes per side, or until lightly golden.
4. When the broccoli is done, add the cheese and mash with a fork. Divide the mash among 4 dinner plates and top with the scallops. Serve with lemon wedges 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: Transfer a single serving to a microwave-safe dish, cover, and microwave for 2 minutes; or place in a small frying pan, cover, and reheat over medium heat for 5 minutes. Note: The scallops will get chewy if overcooked,
so try to just warm the leftovers.
THAW IT: Place in the fridge and allow to defrost completely, then follow the reheating instructions above.
make it AIP:
Do not use ghee. Omit the cheese and black pepper.
make it COCONUT-FREE:
Use avocado oil or ghee. If using dairy-free cheese, make sure it’s also coconut-free.
make it DAIRY-FREE:
Do not use ghee. Use dairy-free cheese.
Per serving, made with coconut oil and dairy-free cheese:
calories: 353 | calories from fat: 229 | total fat: 25.4 g | saturated fat: 19.9 g | cholesterol: 27 mg
sodium: 768 mg | carbs: 12 g | dietary fiber: 7 g | net carbs: 5 g | sugars: 1 g | protein: 19.2 g
FAT:
65%
CARBS:
14%
PROTEIN:
22%
BBQ BEEF & SLAW
COCONUT-FREE • DAIRY-FREE • EGG-FREE • NUT-FREE
OPTION: AIP • NIGHTSHADE-FREE
SERVES 4
PREP TIME: 10 minutes
COOK TIME: 45 minutes or 4 to 6 hours, depending on method
A classic meal everyone should know how to make keto! You can make the BBQ beef in a slow cooker or a pressure cooker. For the slaw, any creamy dressing will do, though my favorite is poppy seed dressing—especially my homemade version. If you don’t have poppy seed dressing on hand or don’t care for it, use whatever you have (or check out the Sauces & Spreads chapter on pages 68 to 105 for other creamy dressing recipes).
BBQ BEEF:
1 pound (455 g) boneless beef chuck roast
1 cup (240 ml) beef bone broth
½ teaspoon finely ground sea salt
½ cup (80 g) sugar-free barbecue sauce
SLAW:
9 ounces (255 g) coleslaw mix
½ cup (120 ml) sugar-free poppy seed dressing
1. Place the chuck roast, broth, and salt in a pressure cooker or slow cooker. If using a pressure cooker, seal the lid and cook on high pressure for 45 minutes. When complete, allow the pressure to release naturally before removing the lid. If using a slow cooker, cook on high for 4 hours or on low for 6 hours.
2. When the meat is done, drain it almost completely, leaving ¼ cup (60 ml) of the cooking liquid in the cooker. Shred the meat with two forks, then add the barbecue sauce and toss to coat.
3. Place the coleslaw mix and dressing in a salad bowl and toss to coat.
4. Divide the BBQ beef and coleslaw among 4 dinner plates, placing the beef first and then the slaw on top, and enjoy.
STORE IT: Keep the BBQ beef and slaw in separate airtight containers in the fridge for up to 3 days. The beef can be frozen for up to 1 month.
REHEAT IT: Place a single serving of the BBQ beef in 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: Place the beef in the fridge and allow to defrost completely, then follow the reheating instructions above.
PREP AHEAD: Always have a jar of store-bought barbecue sauce in your pantry or homemade barbecue sauce in the freezer, ready for action!
MAKE IT AT HOME
Replace store-bought barbecue sauce and/or poppy seed dressing with my homemade version(s).
Quick ’n’ Easy Barbecue Sauce
Poppy Seed Dressing
make it AIP:
Replace the barbecue sauce with Bacon Dressing (here) and use Honey Mustard Dressing & Marinade (here) in the slaw.
make it NIGHTSHADE-FREE:
Replace the barbecue sauce with ½ cup (120 ml) Lemon Turmeric Dressing & Marinade (here) or another dressing of your choice, or omit it completely.
Per serving, made with Quick ’n’ Easy Barbecue Sauce and homemade poppy seed dressing:
calories: 354 | calories from fat: 240 | total fat: 26.7 g | saturated fat: 4.7 g | cholesterol: 70 mg
sodium: 566 mg | carbs: 4.6 g | dietary fiber: 1.7 g | net carbs: 2.9 g | sugars: 2.5 g | protein: 23.9 g
FAT:
68%
CARBS:
5%
PROTEIN:
27%
CREAM OF MUSHROOM–STUFFED CHICKEN
EGG-FREE • NIGHTSHADE-FREE • NUT-FREE
OPTION: AIP • COCONUT-FREE • DAIRY-FREE
SERVES 4
PREP TIME: 10 minutes
COOK TIME: 45 minutes
I could eat this meal every day for the rest of my life and be perfectly happy. It’s that delicious! And it’s pretty easy as far as dinner recipes go. If you can eat dairy or you have a favorite dairy-free shredded mozzarella cheese, filling the breasts with a little cheese is a tasty addition. Also, I chose full-fat coconut milk for the pan, but any full-fat milk (dairy-free or regular) is fair game.
3 tablespoons coconut oil, avocado oil, or ghee
7 ounces (200 g) cremini mushrooms, chopped
4 cloves garlic, minced
3 teaspoons dried parsley, divided
¾ teaspoon finely ground sea salt, divided
¼ teaspoon ground black pepper
1 pound (455 g) boneless, skin-on chicken breasts
1 teaspoon onion powder
1 teaspoon garlic powder
½ cup (120 ml) milk (nondairy or regular)
4 cups (280 g) spinach, for serving
1. Preheat the oven to 400°F (205°C). Line a rimmed baking sheet with parchment paper or a silicone baking mat.
2. Heat the oil in a large frying pan over medium heat. Add the mushrooms, garlic, 2 teaspoons of the parsley, ¼ teaspoon of the salt, and the pepper. Toss to coat and sauté for 10 minutes.
3. Meanwhile, slice each chicken breast horizontally, stopping the knife about ½ inch (1.25 cm) from the opposite side, so that it opens like a book; be careful not to slice the breasts all the way through. The best way to do this is to use a sharp knife and place your palm on the top of the breast to hold it steady.
4. Place the chicken breasts on the lined baking sheet and open them up. Place one-quarter of the mushroom mixture in the middle of each opened breast. If there is leftover mushroom mixture, simply drop it into the pan, around the chicken.
5. Fold over the chicken breasts to cover the filling. Dust the stuffed breasts with the garlic powder, onion powder, remaining 1 teaspoon of parsley, and remaining ½ teaspoon of salt.
6. Pour the milk between the chicken breasts, directly into the pan.
7. Bake for 30 to 35 minutes, until the internal temperature of the chicken reaches 165°F (74°C).
8. Divide the spinach among 4 dinner plates. Divide the stuffed chicken breasts among the plates, drizzle the spinach with the creamy pan juices, and enjoy! (Note: If you did not end up with one breast half per person in the package, cut the stuffed breasts into portions and divide them equally among the plates.)
make it AIP:
Omit the black pepper and do not use ghee.
make it COCONUT-FREE:
Do not use coconut oil or coconut milk.
make it DAIRY-FREE:
Do not use ghee. Use a nondairy milk.
Per serving, made with coconut oil and full-fat coconut milk:
calories: 388 | calories from fat: 219 | total fat: 24.3 g | saturated fat: 11.4 g | cholesterol: 96 mg
sodium: 492 mg | carbs: 6.6 g | dietary fiber: 2.3 g | net carbs: 4.3 g | sugars: 1.6 g | protein: 38.2 g
FAT:
55%
CARBS:
7%
PROTEIN:
38%
STORE IT: Keep the chicken and pan juices in an airtight container in the fridge for up to 3 days or in the freezer for up to 1 month.
REHEAT IT: Place a single serving of the chicken and pan juices in a microwave-safe dish, cover, and microwave for 2 minutes; or place in a frying pan, cover, and reheat over medium heat for 5 to 7 minutes.
THAW IT: Place the chicken in the fridge and allow to defrost completely, then follow the reheating instructions above.
CRISPY PORK WITH LEMON-THYME CAULI RICE
EGG-FREE • NIGHTSHADE-FREE • NUT-FREE
OPTION: AIP • COCONUT-FREE • DAIRY-FREE
SERVES 4
PREP TIME: 5 minutes
COOK TIME: 40 minutes
This recipe is impressive and, while a little lengthy, really straightforward. Just think, instead of rushing through dinner, you can get it going on the stove, pour yourself a glass of wine, and get caught up with the family happenings of the day. To speed things up a bit, you can use pre-riced cauliflower. I tend to rice cauliflower myself because it’s less expensive.
CRISPY PORK:
¼ cup (55 g) coconut oil or ghee, or ¼ cup (60 ml) avocado oil