by Leanne Vogel
FAT:
91%
CARBS:
6%
PROTEIN:
3%
CAULIFLOWER PATTIES
NIGHTSHADE-FREE • VEGETARIAN
OPTIONS: COCONUT-FREE • DAIRY-FREE • VEGAN
MAKES 10 patties (2 per serving)
PREP TIME: 10 minutes
COOK TIME: 20 minutes
There are so many ways to enjoy cauliflower, and this is one of the best ways I know. Once you get comfortable with this recipe, you can play around with the flavors. Adding bacon is always a good idea. You can also swap out the nutritional yeast for cheese if you’re okay with dairy or replace the spices with your favorite spice mix.
These patties are awesome with Bacon Dressing (here) or Creamy Italian Dressing (here).
1 medium head cauliflower (about 1½ lbs/680 g), or 3 cups (375 g) pre-riced cauliflower
2 large eggs
⅔ cup (75 g) blanched almond flour
¼ cup (17 g) nutritional yeast
1 tablespoon dried chives
1 teaspoon finely ground sea salt
1 teaspoon garlic powder
½ teaspoon turmeric powder
¼ teaspoon ground black pepper
3 tablespoons coconut oil or ghee, for the pan
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. Transfer the riced cauliflower to a medium-sized saucepan and add enough water to the pan to completely cover the cauliflower. Cover with the lid and bring to a boil over medium heat. Boil, covered, for 3½ minutes.
3. Meanwhile, place a fine-mesh strainer over a bowl.
4. Pour the hot cauliflower into the strainer, allowing the bowl to catch the boiling water. With a spoon, press down on the cauliflower to remove as much water as possible.
5. Discard the cooking water and place the cauliflower in the bowl, then add the eggs, almond flour, nutritional yeast, chives, salt, and spices. Stir until everything is incorporated.
6. Heat a large frying pan over medium-low heat. Add the oil and allow to melt completely.
7. Using a ¼-cup (60-ml) scoop, scoop up a portion of the mixture and roll between your hands to form a ball about 1¾ inches (4.5 cm) in diameter. Place in the hot oil and flatten the ball with the back of a fork until it is a patty about ½ inch (1.25 cm) thick. Repeat with the remaining cauliflower mixture, making a total of 10 patties.
8. Cook the patties for 5 minutes per side, or until golden brown. Transfer to a serving plate 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 (no thawing needed).
REHEAT IT: Transfer a single serving to a microwave-safe plate, cover, and microwave for 1 minute if refrigerated or 3 minutes if frozen; or place in a frying pan with a drop of oil and fry over medium heat for about 1 minute per side if refrigerated or 4 minutes per side if frozen.
make it COCONUT-FREE:
Use ghee.
make it DAIRY-FREE/VEGAN:
Use coconut oil.
Per serving, made with coconut oil:
calories: 164 | calories from fat: 111 | total fat: 12.3 g | saturated fat: 7.9 g | cholesterol: 74 mg
sodium: 433 mg | carbs: 6.9 g | dietary fiber: 3.6 g | net carbs: 3.3 g | sugars: 2.9 g | protein: 6.6 g
FAT:
68%
CARBS:
17%
PROTEIN:
16%
TAPENADE
COCONUT-FREE • DAIRY-FREE • EGG-FREE • NUT-FREE
OPTIONS: VEGAN • VEGETARIAN
SERVES 6
PREP TIME: 5 minutes
COOK TIME: —
I could live on tapenade. In fact, while writing this book, I nearly did! Amazing on its own or with celery sticks, pepperoni slices, or pork rinds, it makes the perfect midday snack or light meal.
This recipe calls for only one anchovy fillet. So, when you’re chowing down on tapenade, you’re going to be wondering, “Now, what do I do with the rest of those anchovies?” My favorite is sautéing zucchini noodles (spiral-sliced zucchini) in coconut oil with garlic, anchovies, capers, and finely chopped red bell pepper. After cooking for about 5 minutes, add fresh parsley and voilà!
1 cup (115 g) pitted black olives
1 cup (115 g) pitted green olives
¼ cup (28 g) sun-dried tomatoes in oil, drained
6 fresh basil leaves
1 tablespoon capers
1 tablespoon fresh parsley leaves
2 teaspoons fresh thyme leaves
Leaves from 1 sprig fresh oregano
1 clove garlic
1 anchovy fillet
¼ cup (60 ml) olive oil
6 medium celery stalks, cut into sticks, for serving
1. Place all the ingredients, except the olive oil and celery sticks, in a blender or food processor. Pulse until roughly chopped.
2. Add the olive oil and pulse a couple more times, just to combine.
3. Transfer to a 16-ounce (475-ml) or larger serving dish and enjoy with celery sticks.
STORE IT: Keep in an airtight container in the fridge for up to 5 days.
make it Vegan/Vegetarian:
Omit the anchovy.
Per ¼-cup/56-g serving, tapenade only:
calories: 167 | calories from fat: 148 | total fat: 16.4 g | saturated fat: 1.3 g | cholesterol: 3 mg
sodium: 716 mg | carbs: 4.1 g | dietary fiber: 0.5 g | net carbs: 3.6 g | sugars: 0 g | protein: 0.9 g
FAT:
88%
CARBS:
10%
PROTEIN:
2%
Per serving, with celery:
calories: 171 | calories from fat: 149 | total fat: 16.5g | saturated fat: 1.4g | cholesterol: 3mg
sodium: 748mg | carbs: 5.5g | dietary fiber: 1.1g | net carbs: 4.4g | sugars: 0.7g | protein: 0.3g
FAT:
87%
CARBS:
12%
PROTEIN:
1%
HUMMUS CELERY BOATS
COCONUT-FREE • DAIRY-FREE • EGG-FREE • VEGAN • VEGETARIAN
OPTIONS: LOW-FODMAP • NIGHTSHADE-FREE
SERVES 10
PREP TIME: 5 minutes, plus 24 hours to soak nuts
COOK TIME: —
My favorite snack as a kid was ants on a log. Have you ever had it? You take celery sticks, fill them with nut butter, and top with raisins. How fun, eating ants for a snack! I thought it was one of the coolest things. Nowadays the nut butter has been replaced with nut-based hummus and the ants . . . well, who wants to eat ants? Eww. But if you do want ants on your logs, add a sprinkle of hulled sunflower seeds.
1 cup (160 g) raw macadamia nuts
3 tablespoons fresh lemon juice
2 cloves garlic
2 tablespoons olive oil
2 tablespoons tahini
Pinch of cayenne pepper
Pinch of finely ground sea salt
Pinch of ground black pepper
1 bunch celery, stalks cut crosswise into 2-inch (5-cm) pieces
1. Place the macadamia nuts in a large bowl and cover with water. Cover the bowl and place in the fridge to soak for 24 hours.
2. After 24 hours, drain and rinse the macadamia nuts. Transfer to a food processor or blender. Add the lemon juice, garlic, olive oil, tahini, cayenne, salt, and pepper and blend until smooth.
3. Spread the hummus on the celery pieces and place on a plate for serving.
STORE IT: Keep the assembled logs in an airtight container in the fridge for up to 2 days. If stored separately, the hummus will keep in the fridge for up to 5 days.
make it LOW-FODMAP:
Omit the garlic. Replace the celery with 1 medium cucumber, sliced into coins.
make it NIGHTSHADE-FREE:
Om
it the cayenne.
Per serving of 2 tablespoons hummus spread on 5 celery pieces:
calories: 171 | calories from fat: 143 | total fat: 15.9 g | saturated fat: 2.4 g | cholesterol: 0 mg
sodium: 5 mg | carbs: 5 g | dietary fiber: 2.5 g | net carbs: 2.5 g | sugars: 1.9 g | protein: 2.1 g
FAT:
84%
CARBS:
11%
PROTEIN:
5%
FRIED CABBAGE WEDGES
AIP • DAIRY-FREE • EGG-FREE • NIGHTSHADE-FREE • NUT-FREE • VEGETARIAN
OPTIONS: COCONUT-FREE • LOW-FODMAP • VEGAN
SERVES 6
PREP TIME: 5 minutes
COOK TIME: 15 minutes
As a keto warrior, you’ll soon realize that cabbage is a wonderful keto-friendly food that goes well with just about everything. With a little creativity, you can have a lot of fun with it, too. I’ve seen cabbage leaves used as wraps, noodles, sandwich buns, you name it—each variation delicious! It’s important to add as much variety to your eating style as you can to keep things interesting, so here’s another way to enjoy cabbage outside of the traditional coleslaw.
You can easily replace the green goddess dressing with Herby Vinaigrette & Marinade (here) or Honey Mustard Dressing & Marinade (here).
1 large head green or red cabbage (about 2½ lbs/1.2 kg)
2 tablespoons coconut oil or avocado oil
2 teaspoons garlic powder
½ teaspoon finely ground sea salt
¾ cup (180 ml) green goddess dressing
SPECIAL EQUIPMENT:
12 (4-in/10-cm) bamboo skewers
1. Cut the cabbage in half through the core, from top to bottom. Working with each half separately, remove the core by cutting a triangle around it and pulling it out. Then lay the half cut side down and cut into 6 wedges. Press a bamboo skewer into each wedge to secure the leaves. Repeat with the other half.
2. Heat the oil in a large frying pan over medium-low heat.
3. Place the cabbage wedges in the frying pan and sprinkle with the garlic powder and salt. Cook for 10 minutes on one side, or until lightly browned, then cook for 5 minutes on the other side. Serve with the dressing on the side.
STORE IT: Store in an airtight container in the fridge for up to 3 days.
make it COCONUT-FREE:
Use avocado oil.
make it LOW-FODMAP:
Omit the garlic powder.
make it VEGAN:
Use an egg-free dressing.
MAKE IT AT HOME
Replace store-bought green goddess dressing with my homemade version.
Green Speckled Dressing
Per serving, made with coconut oil, with Green Speckled Dressing:
calories: 252 | calories from fat: 189 | total fat: 20.9 g | saturated fat: 3.7 g | cholesterol: 8 mg
sodium: 284 mg | carbs: 13.1 g | dietary fiber: 5.3 g | net carbs: 7.8 g | sugars: 6.9 g | protein: 3 g
FAT:
75%
CARBS:
20%
PROTEIN:
5%
Per serving, wedges only:
calories: 102 | calories from fat: 41 | total fat: 4.5g | saturated fat: 1.7g | cholesterol: 4mg
sodium: 194mg | carbs: 12.7g | dietary fiber: 5.3g | net carbs: 7.4g | sugars: 6.9g | protein: 2.8g
FAT:
40%
CARBS:
50%
PROTEIN:
10%
SALAMI CHIPSWITH BUFFALO CHICKEN DIP
DAIRY-FREE • EGG-FREE • NUT-FREE
OPTIONS: AIP • LOW-FODMAP • NIGHTSHADE-FREE
SERVES 6
PREP TIME: 10 minutes (not including time to cook chicken)
COOK TIME: 10 minutes
Whether you make the dip or not, this recipe is worth it for the chips alone! Baking sliced salami (pepperoni works as well) makes it ultra-crisp and great for snacking.
8 ounces (225 g) salami, cut crosswise into 24 slices
BUFFALO CHICKEN DIP:
1 cup (240 ml) full-fat coconut milk
¾ cup (140 g) shredded cooked chicken
⅓ cup (22 g) nutritional yeast
1 tablespoon coconut aminos
1 tablespoon hot sauce
2 teaspoons onion powder
1½ teaspoons garlic powder
1 teaspoon turmeric powder
½ teaspoon finely ground sea salt
¼ teaspoon ground black pepper
¼ cup (17 g) roughly chopped fresh parsley
1. Preheat the oven to 400°F (205°C). Line 2 rimmed baking sheets with parchment paper or silicone baking mats.
2. Set the salami slices on the lined baking sheets. Bake for 8 to 10 minutes, until the centers look crisp and the edges are just slightly turned up.
3. Meanwhile, make the dip: Place the dip ingredients in a small saucepan. Bring to a simmer over medium-high heat, then reduce the heat to medium-low and cook, uncovered, for 6 minutes, or until thickened, stirring often.
4. Transfer the salami chips to a serving plate and the dip to a serving bowl. Stir the parsley into the dip and dig in!
STORE IT: Keep the chips and dip in separate airtight containers in the fridge. The dip will keep for up to 3 days; the chips, up to 5 days.
REHEAT IT: The dip can be enjoyed warm or cold. To reheat it, place it in a microwave-safe dish, cover, and microwave on high for 3 minutes, stirring halfway through.
make it AIP/NIGHTSHADE-FREE:
Look for salami that uses compliant ingredients. Omit the hot sauce in the dip. For AIP, also omit the black pepper.
make it LOW-FODMAP:
Omit the onion powder and garlic powder. Replace 1 tablespoon of the coconut milk with garlic-infused oil.
Per serving:
calories: 294 | calories from fat: 191 | total fat: 21.2 g | saturated fat: 12.8 g | cholesterol: 54 mg
sodium: 830 mg | carbs: 6.5 g | dietary fiber: 2.1 g | net carbs: 4.4 g | sugars: 1.9 g | protein: 19.5 g
FAT:
65%
CARBS:
9%
PROTEIN:
26%
DAIRY-FREE (BUT JUST AS GOOD) QUESO
DAIRY-FREE • EGG-FREE
OPTION: COCONUT-FREE • VEGAN • VEGETARIAN
SERVES 5
PREP TIME: 10 minutes, plus 12 hours to soak cashews
COOK TIME: 10 minutes
Kids and adults alike go crazy for this recipe, whether they’re keto or not! If you have taco seasoning kicking around, replace all the spices, including the salt, with 2 tablespoons of taco seasoning. My all-time favorite way to enjoy this queso is with pork rinds. But don’t limit yourself to using it as a dip; it doubles as a super delicious sauce when dolloped onto your favorite savory dishes.
1 cup (130 g) raw cashews
½ cup (120 ml) nondairy milk
¼ cup (17 g) nutritional yeast
½ teaspoon finely ground sea salt
¼ cup (60 ml) avocado oil
1 medium yellow onion, sliced
2 cloves garlic, roughly chopped
1 tablespoon chili powder
1 teaspoon ground cumin
¾ teaspoon garlic powder
¼ teaspoon onion powder
½ teaspoon dried oregano leaves
⅛ teaspoon paprika
⅛ teaspoon cayenne pepper
3½ ounces (100 g) pork rinds, or 2 medium zucchinis, cut into sticks, for serving (optional)
1. Place the cashews in a 12-ounce (350-ml) or larger sealable container. Cover with water. Seal and place in the fridge to soak for 12 hours.
2. After 12 hours, drain and rinse the cashews, then place them in a food processor or blender along with the milk, nutritional yeast, and salt. Set aside.
3. Heat the oil in a medium-sized frying pan over medium-low heat until shimmering. Add the onion, garlic, and spices and toss to coat the onion with the seasonings. Stir the mixture every couple of minutes until the onion begins to soften, about 10 minut
es.
4. Transfer the onion mixture to the food processor or blender. Cover and blend until smooth.
5. Enjoy the queso with pork rinds or zucchini sticks, if desired.