by Leanne Vogel
SERVES 4
PREP TIME: 5 minutes
COOK TIME: 25 minutes
Laksa is traditionally served with noodles, and you’re free to add spiral-sliced vegetables, kelp noodles, or konjac noodles to this recipe. I opted to use bean sprouts in place of noodles for a quick-and-easy solution, but anything goes here!
⅓ cup (70 g) coconut oil or ghee, or ⅓ cup (80 ml) avocado oil
¼ cup (40 g) diced white onions
4 stalks lemongrass, cut lengthwise to fit in the pan
1 fresh green chili pepper, diced
1 (2-in/5-cm) piece fresh ginger root, minced
4 cloves garlic, minced
2 teaspoons ground coriander
2 teaspoons curry powder
1 teaspoon ground cumin
½ teaspoon finely ground sea salt
1 pound (455 g) boneless, skinless chicken thighs, sliced
1 (13½-oz/400-ml) can lite coconut milk
2 cups (475 ml) chicken bone broth
FOR SERVING:
8 ounces (240 g) bean sprouts
4 lime wedges
8 fresh mint leaves
1. Heat the oil in a large saucepan over medium heat. Add the onions, lemongrass, chili pepper, ginger, garlic, coriander, curry powder, cumin, and salt and sauté for 10 minutes, or until fragrant.
2. Add the sliced chicken thighs, coconut milk, and broth. Cover and bring to a boil over high heat. Reduce the heat to low and simmer for 15 minutes, or until the chicken is cooked through.
3. Before serving, remove and discard the pieces of lemongrass. Divide the laksa among 4 large soup bowls. Top each bowl with 2 ounces (60 g) of bean sprouts, then squeeze a lime wedge over each bowl and drop the wedges into the bowls. Garnish each bowl with 2 mint leaves 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. The bean sprouts, mint leaves, and lime juice (but not the wedges) can be added to the soup before storing if you wish.
REHEAT IT: Transfer a single serving to a microwave-safe dish, cover, and microwave for 2½ minutes; or pour into a small 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. Replace the coconut milk with the milk of your choice. Macadamia nut milk is great in this dish; make your own using the recipe on here or purchase unsweetened macadamia nut milk from the store.
make it NIGHTSHADE-FREE:
Check the ingredients in the curry powder to ensure it is nightshade-free.
Per serving, made with coconut oil:
calories: 480 | calories from fat: 296 | total fat: 32.9 g | saturated fat: 22.6 g | cholesterol: 101 mg
sodium: 745 mg | carbs: 8.9 g | dietary fiber: 0.6 g | net carbs: 8.3 g | sugars: 0.7 g | protein: 37.3 g
FAT:
62%
CARBS:
7%
PROTEIN:
31%
SUPER CHEESY SALMON ZOODLES
EGG-FREE • NUT-FREE
OPTION: AIP • COCONUT-FREE • DAIRY-FREE • LOW-FODMAP • NIGHTSHADE-FREE
SERVES 4
PREP TIME: 5 minutes (not including time to cook bacon)
COOK TIME: 35 minutes
If you can eat cheese, use the real stuff in this recipe. If you can’t, use dairy-free cheese, the next best thing. Or, if you’re living your keto life without cheese and feeling fine, simply omit it altogether! I prefer this dish without cheese, but I’m weird like that. In that case, this recipe would just be called Salmon Zoodles, but I’m okay with that if you are.
2 tablespoons avocado oil, coconut oil, or ghee
1 teaspoon paprika
1 teaspoon dried thyme leaves
½ teaspoon dried basil
½ teaspoon dried oregano leaves
¾ teaspoon finely ground sea salt, divided
¼ teaspoon ground black pepper
1 pound (455 g) salmon fillets, cut into 4 equal portions
2 large tomatoes, diced
½ cup (120 ml) chicken bone broth
½ cup (120 ml) full-fat coconut milk
3 cloves garlic, minced
½ teaspoon red pepper flakes
2 medium zucchinis, spiral sliced
1 cup (70 g) spinach, chopped
4 strips bacon (about 4 oz/112 g), cooked until crispy and crumbled
¾ cup (105 g) shredded mozzarella cheese (dairy-free or regular)
1. Heat the oil in a large frying pan over medium-low heat.
2. While the oil is heating, place the paprika, thyme, basil, oregano, ¼ teaspoon of the salt, and the pepper in a medium-sized bowl. Stir to blend, then dredge the salmon fillets, one at a time, in the mixture. When all the fillets are coated, place in the frying pan.
3. Cook the salmon for 6 minutes per side, until seared.
4. Once the salmon has cooked for a total of 12 minutes, transfer to a clean plate, leaving the cooking oil in the pan. Add the diced tomatoes, broth, coconut milk, garlic, red pepper flakes, and remaining ½ teaspoon of salt to the pan. Cook over medium heat, stirring often, for 15 minutes, until the sauce has thickened slightly.
5. Add the spiral-sliced zucchini and chopped spinach to the pan and toss to coat in the creamy tomato sauce. Set the cooked salmon on top of the zucchini mixture, then top with the bacon pieces and cheese. Cover, reduce the heat to low, and cook for another 5 minutes, or until the cheese has melted.
6. Divide the zoodles and cheese-topped salmon among 4 dinner plates 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 2½ minutes.
THAW IT: Place in the fridge and allow to defrost completely, then follow the reheating instructions above.
Per serving, made with avocado oil and dairy-free cheese:
calories: 485 | calories from fat: 307 | total fat: 35 g | saturated fat: 19 g | cholesterol: 71 mg
sodium: 829 mg | carbs: 12.5 g | dietary fiber: 6.5 g | net carbs: 6 g | sugars: 3 g | protein: 30 g
FAT:
65%
CARBS:
10%
PROTEIN:
25%
make it AIP:
Do not use ghee. Use chopped summer squash in place of the tomatoes and omit the paprika, black pepper, red pepper flakes, and cheese.
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.
make it LOW-FODMAP:
Omit the garlic.
make it NIGHTSHADE-FREE:
Use chopped summer squash in place of the tomatoes and omit the paprika and red pepper flakes.
EPIC CAULIFLOWER NACHO PLATE
NUT-FREE
OPTION: COCONUT-FREE • DAIRY-FREE • EGG-FREE
SERVES 4
PREP TIME: 10 minutes
COOK TIME: 25 minutes
My sister introduced me to the concept of using roasted cauliflower “chips” as a base for nacho toppings. Good call, Christina! This is tasty! I like pairing my nachos with an avocado sauce as a replacement for sour cream. If your keto diet does not include dairy, go hog wild with the avocado sauce, or try Avocado Lime Dressing (here) instead. If you can eat sour cream, feel free to use it.
“CHIPS” AND MEAT TOPPING:
1 tablespoon chili powder
1 teaspoon ground cumin
1 teaspoon onion powder
¾ teaspoon finely ground sea salt
1 medium head cauliflower (about 1½ lbs/680 g), florets removed
¼ cup (60 ml) avocado oil, melted coconut oil, or melted ghee
1 pound (455 g) ground pork
AVOCADO SAUCE:
2 cloves garlic
2 green onions
¼ cup (52 g) mayonnaise
1 tablespoon lime juice
¼ teaspoon ground black pepper
1 small tomato, diced
¼ cup (15 g) fresh cilantro leaves, chopped
1. Preheat the oven to 400°F (205°C). Line a rimmed baking sheet with parchment paper or a silicone baking mat.
2. Place the seasonings for the “chips” in a small bowl and stir to combine.
3. Using a sharp knife, thinly slice the cauliflower florets lengthwise through the stem, making sure that every piece has a bit of stem attached.
4. Place the cauliflower chips on the lined baking sheet. Drizzle with the oil and sprinkle with 2 teaspoons of the seasoning mixture. Gently toss to coat, then lay the chips flat on the baking sheet. Roast for 20 minutes, until the chips are fork-tender and lightly golden on the corners.
5. Place the ground pork in a large frying pan. Sprinkle with the remaining seasoning mixture and cook over medium heat until no longer pink, stirring occasionally to break up the meat, 5 to 7 minutes.
6. Meanwhile, place all the ingredients for the avocado sauce in a blender or food processor and blend until smooth.
7. To serve, place the roasted cauliflower chips on a large serving plate, then top with the seasoned meat, diced tomato, chopped cilantro, and avocado sauce.
make it COCONUT-FREE:
Do not use coconut oil.
make it DAIRY-FREE:
Do not use ghee.
make it EGG-FREE:
Use egg-free mayonnaise (see recipe on here).
MAKE IT AT HOME
Replace store-bought mayonnaise with my homemade version.
Mayonnaise
Per serving, made with avocado oil and homemade mayonnaise:
calories: 488 | calories from fat: 296 | total fat: 32.9 g | saturated fat: 5.2 g | cholesterol: 88 mg
sodium: 576 mg | carbs: 14 g | dietary fiber: 6.9 g | net carbs: 7.1 g | sugars: 4.7 g | protein: 34.1 g
FAT:
61%
CARBS:
11%
PROTEIN:
28%
SHHH SLIDERS
COCONUT-FREE • DAIRY-FREE • NUT-FREE
OPTION: LOW-FODMAP • NIGHTSHADE-FREE
MAKES 16 sliders (4 per serving)
PREP TIME: 9 minutes
COOK TIME: 6 minutes
Sardines aren’t something many of us gravitate toward when we’re hungry, but these mini burgers might change your mind! Sardines are rich in omega-3, vitamin B12, calcium, and many of the minerals we need on keto to balance our electrolytes. This recipe is so good that I made it multiple times while writing the book. It’s my go-to meal when we’re hungry and I have very little time to create something fancy. Even my sardine-hating husband asks for it!
Don’t want to make the mayo-based sauce? Replace it with ⅓ cup (80 ml) of Creamy Italian Dressing (here) or Ranch Dressing (here).
2 (3-oz/85-g) cans sardines
⅔ cup (140 g) mayonnaise, divided
½ cup (38 g) crushed pork rinds
2 teaspoons dried chives
1 teaspoon garlic powder
¾ teaspoon finely ground sea salt, divided
½ teaspoon paprika
½ teaspoon onion powder
½ teaspoon dried thyme leaves
3 tablespoons avocado oil
SAUCE:
1 tablespoon Dijon mustard
1 tablespoon pickle or caper brine
⅛ teaspoon cayenne pepper
7 to 10 lettuce leaves, torn into 4-inch (10-cm) pieces
14 cucumber slices
1. Place the sardines in a medium-sized bowl and mash with the back of a fork. Add ⅓ cup (70 g) of the mayonnaise, the crushed pork rinds, chives, garlic powder, ½ teaspoon of the salt, the paprika, onion powder, and thyme. Stir to combine.
2. Heat the oil in a large frying pan over medium heat.
3. Scoop up 1 tablespoon of the sardine mixture and roll it between your palms, then flatten to a ½-inch (2.5-cm) patty and place in the pan. Repeat with the remaining mixture, making a total of 16 patties. Cook the patties for 3 minutes per side, or until golden and a touch crispy. By the time you’ve finished forming the patties, the first patty you made should be ready to flip. Once done, remove the patties from the pan.
4. Meanwhile, make the sauce: Place the remaining ⅓ cup (70 g) of mayonnaise and remaining ¼ teaspoon of salt in a small dish along with the mustard, pickle brine, and cayenne pepper. Stir to incorporate.
5. To assemble the sliders, place the lettuce pieces on a large serving plate. Spoon a bit of sauce on a piece of lettuce, then place a sardine patty on top, followed by a cucumber slice and another dollop of sauce. Top with a second piece of lettuce. Repeat with the remaining lettuce, sauce, patties, and cucumber slices and serve.
STORE IT: Keep the patties in an airtight container in the fridge for up to 3 days or in the freezer for up to 1 month. The sauce, lettuce, and cucumbers are best kept in the fridge for up to 5 days.
REHEAT IT: Transfer a single serving of the patties to a microwave-safe dish, cover, and microwave for 1 minute; or place in a frying pan with a tablespoon of oil and reheat over medium heat for 1 to 2 minutes.
THAW IT: Place the patties in the fridge and allow to thaw completely, then follow the reheating instructions above.
PREP AHEAD: Make the sauce ahead; it will keep in the fridge for up to 5 days.
make it LOW-FODMAP:
Omit the garlic and onion powder.
make it NIGHTSHADE-FREE:
Omit the paprika and cayenne.
Per serving of 4 sliders:
calories: 488 | calories from fat: 413 | total fat: 45.9 g | saturated fat: 7.6 g | cholesterol: 87 mg
sodium: 949 mg | carbs: 1.8 g | dietary fiber: 0.5 g | net carbs: 1.3 g | sugars: 0.6 g | protein: 17.1 g
FAT:
85%
CARBS:
1%
PROTEIN:
15%
SHRIMP CURRY
DAIRY-FREE • EGG-FREE • NUT-FREE
OPTION: COCONUT-FREE
SERVES 4
PREP TIME: 15 minutes
COOK TIME: 30 minutes
Shave some time off this recipe by not pureeing the onion mixture. Simply skip Step 2 and, instead, add the coconut milk directly to the pan, then cook as instructed in Step 3. One less thing to clean!
You can save even more time by using store-bought riced cauliflower. I tend to rice my own because it’s less expensive; the florets from one small to medium-sized head of cauliflower should give you the quantity of rice you need for this recipe. To prepare your own riced cauliflower, follow Step 4 of the Crispy Pork with Lemon-Thyme Cauli Rice recipe on here. To get 2 cups of riced cauliflower, you’ll need about 5 cups/480 g of florets.
⅓ cup (70 g) coconut oil or ghee, or ⅓ cup (80 ml) avocado oil
1 small white onion, sliced
1 small fennel bulb, sliced
3 tablespoons red curry paste
1 (2-in/5-cm) piece fresh ginger root, minced
¾ teaspoon finely ground sea salt
1 (13½-oz/400-ml) can lite coconut milk
1 pound (455 g) medium shrimp, peeled, deveined, and tails removed
2 cups (250 g) riced cauliflower
½ cup (35 g) fresh cilantro leaves and stems, for serving
1. Heat the oil in a large saucepan over medium heat. Add the onion, fennel, curry paste, ginger, and salt. Sauté for 10 minutes, or until fragrant.
2. Transfer the sautéed onion mixture to a blender or food processor. Add the coconut milk and blend until smooth.
3. Return the mixture to the saucepan and add the shrimp and riced cauliflower. Cover and bring to a light boil over medium-high heat. Once lightly boiling, reduce the heat to medium-low and simmer for 20 minutes, until the cauliflower is soft.
&nb
sp; 4. Divide the curry among 4 bowls. Top with the cilantro and serve.
PRESSURE COOK IT: Use the sauté mode for Step 1. After completing Step 2, return the pureed mixture to the cooker. Add the shrimp and riced cauliflower, seal the lid, and cook on high pressure for 15 minutes. Allow the pressure to release naturally before removing the lid. 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: Place in a saucepan, cover, and reheat over medium-low heat for 5 minutes.