The Keto Diet Cookbook
Page 26
STORE IT: Keep in an airtight container in the fridge for up to 3 days.
make it COCONUT-FREE:
Opt for a nondairy milk not made from coconut, like almond or hazelnut milk.
make it VEGAN/VEGETARIAN:
Serve with zucchini sticks.
Per ¼-cup/76-g serving, made with almond milk, queso only:
calories: 300 | calories from fat: 218 | total fat: 24.2 g | saturated fat: 4.1 g | cholesterol: 0 mg
sodium: 228 mg | carbs: 14.2 g | dietary fiber: 2.9 g | net carbs: 11.3 g | sugars: 2.5 g | protein: 6.5 g
FAT:
73%
CARBS:
18%
PROTEIN:
9%
Per serving, with pork rinds:
calories: 416 | calories from fat: 300 | total fat: 31.4g | saturated fat: 6.9g | cholesterol: 29mg
sodium: 613mg | carbs: 14.2g | dietary fiber: 2.9g | net carbs: 11.3g | sugars: 2.5g | protein: 19.3g
FAT:
68%
CARBS:
13%
PROTEIN:
19%
TOASTED ROSEMARY NUTS
EGG-FREE • Low-FODMAP • Vegetarian
OPTION: COCONUT-FREE • DAIRY-FREE • NIGHTSHADE-FREE • VEGAN
SERVES 5
PREP TIME: 5 minutes
COOK TIME: 10 minutes
I used almonds for this recipe because it’s what I had on hand, but you can use any nuts you’d like. The slight differences will be seen in the cook time and measurement for each type of nut: for pecans, use 1½ cups (210 g) and cook on low for 2 to 3 minutes; for cashews, use 1¼ cups (200 g) and cook on low for 6 minutes; for walnuts, use 1½ cups (180 g) and cook on low for 3 minutes.
2 tablespoons coconut oil or ghee
2 teaspoons finely chopped fresh rosemary leaves
1¼ teaspoons finely ground sea salt
1 teaspoon erythritol
½ teaspoon ground cumin
⅛ teaspoon ground black pepper
Pinch of cayenne pepper
1¼ cups (200 g) raw almonds
1. Melt the oil in a large frying pan over low heat. Once melted, add the rosemary, salt, erythritol, cumin, black pepper, and cayenne. Stir, then add the almonds.
2. Cook, stirring the almonds every 30 seconds, for a total of 5 to 8 minutes, until the nuts begin to brown slightly. Remove from the heat and allow to cool completely before enjoying.
STORE IT: Store in an airtight container in the fridge for up to 1 week or in the freezer for up to 1 month. The nuts can be enjoyed straight from the freezer, no thawing needed.
make it COCONUT-FREE:
Use ghee.
make it DAIRY-FREE/VEGAN:
Use coconut oil.
make it NIGHTSHADE-FREE:
Omit the cayenne.
Per ¼-cup/40-g serving, made with coconut oil:
calories: 300 | calories from fat: 230 | total fat: 25.6 g | saturated fat: 6.3 g | cholesterol: 0 mg
sodium: 469 mg | carbs: 9 g | dietary fiber: 5.2 g | net carbs: 3.8 g | sugars: 1.7 g | protein: 8.5 g
FAT:
77%
CARBS:
12%
PROTEIN:
11%
CHIMICHURRI
COCONUT-FREE • DAIRY-FREE • EGG-FREE • NUT-FREE
OPTION: AIP • LOW-FODMAP • VEGAN • VEGETARIAN
MAKES 1½ cups (320 g) (6 servings)
PREP TIME: 5 minutes, plus 20 minutes to rest
COOK TIME: —
My first experience with chimichurri was back in 2009. I’d ordered a vegan (gasp!) sandwich with chimichurri on the side for dipping. It was extravagant, but I never thought to make it at home. Fast-forward to 2018: My husband and I booked a sailing trip in Mexico and enjoyed chimichurri at every meal. Come the end of that seven-day trip, I told Kevin, “Babe, chimichurri has to be a recipe in my next book.” And here we are! If you haven’t had chimichurri before, you are missing out. And if you have, now you know how to make it yourself!
Generally, chimichurri is served with bread. If you have a favorite keto bread recipe, use it! Otherwise, it goes fabulously with pork rinds, mixed into zucchini noodles, or on steak.
I added a healthy dose of oregano oil to this recipe because oregano oil is a potent antibiotic that has the potential to heal many ailments, and it is a great addition to any no-cook recipe that calls for oregano. In addition to its antibiotic properties, it is anti-inflammatory; aids in gut health; assists with yeast infections; balances cholesterol; helps with acne, dandruff, warts, psoriasis, muscle pain, and varicose veins; and so many other things. You can find oregano oil in many health food stores or pharmacies. It comes as a liquid or gel capsule. I like to buy the gel caps because they’re more versatile. To use them in a recipe, I just cut one open and add a few drops to what I’m making.
If you don’t want to use oregano oil, simply double the amount of fresh oregano.
Additionally, I use flat-leaf parsley here because I prefer the texture of it over curly parsley for chimichurri. You’ll know it’s flat-leaf because it looks a little like cilantro.
⅔ packed cup (40 g) fresh flat-leaf parsley (leaves and stems)
¼ cup plus 2 tablespoons (90 ml) red wine vinegar
3 cloves garlic
2 tablespoons fresh oregano leaves
8 drops oregano oil, or 2 tablespoons additional fresh oregano leaves
1 teaspoon red pepper flakes
½ teaspoon finely ground sea salt
¼ teaspoon ground black pepper
1 cup (240 ml) olive oil
4¼ ounces (120 g) pork rinds, for serving (optional)
1. Place all the ingredients, except the oil and pork rinds, in a blender or food processor. Pulse until the parsley is broken up into ⅛-inch (3-mm) pieces.
2. If serving right away, transfer the mixture to a serving bowl. Add the oil and stir to combine; allow the chimichurri to sit for at least 20 minutes before serving with the pork rinds.
If serving later, transfer the mixture to a 16-ounce (475-ml) or larger airtight container. Add the oil, cover, and shake until incorporated, then place in the fridge. Set the container on the counter for 20 minutes before serving with the pork rinds.
STORE IT: Keep in an airtight container in the fridge for up to 5 days.
Per ¼-cup/52-g serving, chimichurri only:
calories: 317 | calories from fat: 296 | total fat: 34 g | saturated fat: 4.8 g | cholesterol: 0 mg
sodium: 160 mg | carbs: 2.4 g | dietary fiber: 1.2 g | net carbs: 1.2 g | sugars: 0.4 g | protein: 0.4 g
FAT:
97%
CARBS:
3%
PROTEIN:
0%
USE IN THESE RECIPES
Full Meal Deal
Chimichurri Steak Bunwiches
make it AIP:
Omit the red pepper flakes and black pepper.
make it LOW-FODMAP:
Omit the garlic and replace ½ cup (120 ml) of the olive oil with garlic-infused oil.
make it VEGAN/VEGETARIAN:
Skip the pork rinds and serve with a handful of celery sticks per person.
Per serving, with pork rinds:
calories: 419 | calories from fat: 356 | total fat: 40g | saturated fat: 6.8g | cholesterol: 0mg
sodium: 455mg | carbs: 2.4g | dietary fiber: 1.2g | net carbs: 1.2g | sugars: 0.4g | protein: 12.4g
FAT:
86%
CARBS:
2%
PROTEIN:
12%
BREADED MUSHROOM NUGGETS
COCONUT-FREE • DAIRY-FREE • VEGETARIAN
OPTION: NIGHTSHADE-FREE
SERVES 4
PREP TIME: 15 minutes
COOK TIME: 50 minutes
Oh, tasty! This is a great recipe for when you have guests over or you want to fancy up your snacking game. Because mushrooms are naturally wet, this recipe doesn’t keep well, meaning that the mushrooms won’t have a crunchy coating for
ever. If you know you’ll have leftovers and you’re not one for soggy mushrooms, it’s better to halve the recipe. They still taste great soggy, and they’re awesome on a salad, but I felt I should let you know so that you can decide.
24 cremini mushrooms (about 1 lb/455 g)
2 large eggs
½ cup (55 g) blanched almond flour
1 teaspoon garlic powder
1 teaspoon paprika
½ teaspoon finely ground sea salt
2 tablespoons avocado oil
½ cup (120 ml) honey mustard dressing, for serving (optional)
SPECIAL EQUIPMENT (optional):
Toothpicks
1. Preheat the oven to 350°F (177°C). Line a rimmed baking sheet with parchment paper or a silicone baking mat.
2. Break the stems off the mushrooms or cut them short so that the stems are level with the caps.
3. Crack the eggs into a small bowl and whisk.
4. Place the almond flour, garlic powder, paprika, and salt in a medium-sized bowl and whisk to combine.
5. Dip one mushroom at a time into the eggs, then use the same hand to drop it into the flour mixture, being careful not to get the flour mixture on that hand. Rotate the mushroom in the flour mixture with a fork to coat on all sides, then transfer it to the lined baking sheet. Repeat with the remaining mushrooms.
6. Drizzle the coated mushrooms with the oil. Bake for 50 minutes, or until the tops begin to turn golden.
7. Remove from the oven and serve with the dressing, if using. If serving to friends and family, provide toothpicks.
make it NIGHTSHADE-FREE:
Omit the paprika.
MAKE IT AT HOME
Replace store-bought honey mustard dressing with my homemade version.
Honey Mustard Dressing & Marinade
Per serving, with Honey Mustard Dressing & Marinade:
calories: 332 | calories from fat: 263 | total fat: 29.3 g | saturated fat: 3.7 g | cholesterol: 93 mg
sodium: 398 mg | carbs: 9.3 g | dietary fiber: 2 g | net carbs: 7.3 g | sugars: 4.5 g | protein: 8 g
FAT:
79%
CARBS:
11%
PROTEIN:
10%
CUCUMBER SALMON COINS
COCONUT-FREE • DAIRY-FREE • NIGHTSHADE-FREE • NUT-FREE
OPTION: EGG-FREE • LOW-FODMAP
SERVES 2
PREP TIME: 5 minutes
COOK TIME: —
After a long day of flying to Guelph, Ontario, for a book tour, Kevin and I decided to grab lunch at a cute little café before getting ready for the event. Each of us ordered a plate of salmon coins and asked the server to swap out the crackers for cucumber slices. The dish was so good that I knew I’d have to re-create it for this book.
If you don’t have a garlic press, you can mince the garlic using the smallest holes of a box grater. It works like a charm!
¼ cup (52 g) mayonnaise
Grated zest of ½ lemon
1 tablespoon plus 1 teaspoon lemon juice
1 teaspoon Dijon mustard
1 clove garlic, minced
¼ teaspoon finely ground sea salt
⅛ teaspoon ground black pepper
1 English cucumber (about 12 in/30.5 cm long), sliced crosswise into coins
8 ounces (225 g) smoked salmon, separated into small pieces
2 fresh chives, sliced
1. Place the mayonnaise, lemon zest, lemon juice, mustard, garlic, salt, and pepper in a small bowl and whisk to combine.
2. Divide the cucumber coins between 2 plates. Top each coin with a piece of smoked salmon, then drizzle with the mayonnaise mixture and sprinkle with sliced chives.
3. Serve right away or store in the fridge for up to 1 day.
make it EGG-FREE:
Use egg-free mayonnaise (see recipe on here).
make it LOW-FODMAP:
Omit the garlic.
MAKE IT AT HOME
Replace store-bought mayonnaise with my homemade version.
Mayonnaise
Per serving, made with homemade mayonnaise:
calories: 337 | calories from fat: 226 | total fat: 25.1 g | saturated fat: 4.1 g | cholesterol: 36 mg
sodium: 2200 mg | carbs: 5.4 g | dietary fiber: 1.7 g | net carbs: 3.7 g | sugars: 3.3 g | protein: 22.4 g
FAT:
67%
CARBS:
6%
PROTEIN:
27%
RADISH CHIPS & PESTO
COCONUT-FREE • DAIRY-FREE • EGG-FREE • NIGHTSHADE-FREE • VEGAN • VEGETARIAN
SERVES 2
PREP TIME: 10 minutes (not including time to soak almonds)
COOK TIME: —
Radishes! They’re crunchy, delicious, and perfect for dipping.
PESTO:
1 cup (60 g) fresh basil leaves
⅓ heaping cup (60 g) raw almonds, soaked in water for 12 hours, drained, and rinsed
⅓ cup (25 g) fresh parsley leaves and stems
1 small clove garlic
2 tablespoons olive oil
1 tablespoon apple cider vinegar
1½ teaspoons lemon juice
⅛ teaspoon finely ground sea salt
20 medium radishes (about 3¼ oz/90 g), thinly sliced, for serving
1. Place all the ingredients for the pesto in a food processor or high-powered blender. Blend on high until smooth.
2. Transfer the pesto to a serving bowl. Place the sliced radishes on a plate and serve.
Per serving:
calories: 337 | calories from fat: 265 | total fat: 29.4 g | saturated fat: 3.2 g | cholesterol: 0 mg
sodium: 144 mg | carbs: 10.2 g | dietary fiber: 5.4 g | net carbs: 4.8 g | sugars: 2.4 g | protein: 8.1 g
FAT:
79%
CARBS:
11%
PROTEIN:
10%
BLT DIP
COCONUT-FREE • DAIRY-FREE
OPTION: EGG-FREE
SERVES 10
PREP TIME: 10 minutes (not including time to soak cashews)
COOK TIME: 15 minutes
Dig into this party favorite game-friendly snack, made keto and dairy-free! Smooth “cream cheese” is topped with chunky bacon bits, tomatoes, lettuce, and green onions. Keep it low-carb by serving it with sliced cucumber, zucchini, or jicama.
8 strips bacon (about 8 oz/225 g)
BLT DIP:
Warm bacon grease, reserved from cooking bacon (above)
1½ cups (240 g) raw cashews, soaked in water for 12 hours, drained, and rinsed
⅓ cup (70 g) mayonnaise
¼ cup (40 g) collagen peptides or protein powder (optional)
2 tablespoons apple cider vinegar
2 tablespoons lemon juice
2 teaspoons paprika or smoked paprika
2 tablespoons diced yellow onions
1 clove garlic
½ teaspoon finely ground sea salt
¼ teaspoon ground black pepper
TOPPINGS:
1 cup (115 g) sliced iceberg lettuce
1 small tomato, diced
Crumbled bacon (from above)
2 green onions, sliced
1 English cucumber (about 12 in/30.5 cm long), sliced crosswise into coins, for serving
1. Cook the bacon in a large frying pan over medium heat until crispy, about 15 minutes, then remove from the pan. When the bacon has cooled, crumble it.
2. Make the dip: Pour the warm bacon grease into a food processor or high-powered blender. Add the soaked cashews, mayonnaise, collagen (if using), vinegar, lemon juice, paprika, onions, garlic, salt, and pepper. Pulse until smooth, about 2 minutes.
3. Transfer the mixture to a 9-inch (23-cm) pie plate. Top with the lettuce, tomato, bacon, and green onions. Serve with the cucumber coins.
MAKE IT AT HOME
Replace store-bought mayonnaise with my homemade version.
Mayonnaise
make it EGG-FREE:
Use egg-free mayonnaise
(see recipe on here).