by Leanne Vogel
Per serving, made with homemade mayonnaise and collagen, with 2 cucumber coins:
calories: 378 | calories from fat: 248 | total fat: 27.5 g | saturated fat: 7.1 g | cholesterol: 38 mg
sodium: 931 mg | carbs: 12.7 g | dietary fiber: 1.4 g | net carbs: 11.3 g | sugars: 2.8 g | protein: 20 g
FAT:
65%
CARBS:
13%
PROTEIN:
21%
TUNA CUCUMBER BOATS
COCONUT-FREE • DAIRY-FREE • NIGHTSHADE-FREE • NUT-FREE
OPTIONS: EGG-FREE • LOW-FODMAP
SERVES 1
PREP TIME: 5 minutes
COOK TIME: —
I’m a fan of boat things, so much so that my little family lives on a boat! But really, shaping your vegetables into boats—like I did with the Creamy Spinach Zucchini Boats (here) and the Hummus Celery Boats (here)—is an easy way to make a quick meal with balanced macros and to get your veggies in at the same time. You can turn just about any vegetable into a boat—bell pepper, cucumber, zucchini, celery, eggplant, butternut squash, lettuce. Heck, there’s a whole cookbook dedicated to the art of the edible vegetable boat.
If you don’t want to use mayonnaise in this recipe, replace it with an equal amount of Herby Vinaigrette & Marinade (here).
1 English cucumber (about 12 in/30.5 cm long)
1 (5-oz/142-g) can flaked tuna packed in water, drained
1 dill pickle, finely diced
3 tablespoons mayonnaise
2 tablespoons finely diced red onions
2 teaspoons finely chopped fresh parsley
1 teaspoon lemon juice
1 clove garlic, minced
½ teaspoon Dijon mustard
1. Cut the cucumber in half lengthwise, scoop out the seeds, and then cut each piece in half crosswise. Set aside.
2. Place the remaining ingredients in a medium-sized bowl and mix until incorporated.
3. Spoon the tuna mixture into the hollowed-out cucumber pieces, piling it high. Set on a plate and enjoy!
make it EGG-FREE:
Use egg-free mayonnaise (see recipe on here) or Herby Vinaigrette & Marinade (here).
make it LOW-FODMAP:
Replace the red onions with 1 green onion, sliced, and omit the garlic.
MAKE IT AT HOME
Replace store-bought mayonnaise with my homemade version.
Mayonnaise
Per serving, made with homemade mayonnaise:
calories: 527 | calories from fat: 310 | total fat: 34.4 g | saturated fat: 4.5 g | cholesterol: 83 mg
sodium: 1054 mg | carbs: 12.7 g | dietary fiber: 4.2 g | net carbs: 8.5 g | sugars: 7.7 g | protein: 41.7 g
FAT:
59%
CARBS:
10%
PROTEIN:
31%
ZUCCHINI CAKESWITH LEMON AIOLI
DAIRY-FREE • NIGHTSHADE-FREE • NUT-FREE
MAKES 8 small cakes (4 per serving)
PREP TIME: 20 minutes
COOK TIME: 22 minutes
These cakes are ridiculously good. They are creamy on the inside and crisp on the outside. You’ll think there is cheese inside . . . but there isn’t! The full-on bacon flavor pairs so well with the zucchini; you’ll be mega impressed. If you don’t want to pair the cakes with the Lemon Aioli, they also go great with Chimichurri (here), Creamy Italian Dressing (here), or Honey Mustard Dressing & Marinade (here).
CAKES:
3 lightly packed cups (450 g) shredded zucchini (about 3 medium zucchinis)
4 strips bacon (about 4 oz/110 g)
1 teaspoon finely ground sea salt
1 large egg
1 tablespoon coconut flour
1 tablespoon arrowroot starch or tapioca starch
¾ teaspoon garlic powder
¾ teaspoon onion powder
½ teaspoon dried oregano leaves
¼ teaspoon ground black pepper
LEMON AIOLI:
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. Place the shredded zucchini in a strainer set over the sink. Sprinkle with the salt and allow to sit for 15 minutes.
2. Meanwhile, cook the bacon in a large frying pan over medium heat until crispy, about 10 minutes. Remove the bacon from the pan, leaving the grease in the pan. When the bacon has cooled, crumble it.
3. While the bacon is cooking, make the aioli: Put the mayonnaise, lemon zest, lemon juice, mustard, garlic, salt, and pepper in a small bowl and whisk to incorporate. Set aside.
4. When the zucchini is ready, squeeze it over and over again to get out as much of the water as you can.
5. Transfer the zucchini to a large mixing bowl and add the remaining ingredients for the cakes. Stir until fully incorporated.
6. Set the frying pan with the bacon grease over medium-low heat. Scoop up 2 tablespoons of the zucchini mixture, roll it into a ball between your hands, and place in the hot pan. Repeat with the remaining mixture, making a total of 8 balls. Press each ball with the back of a fork until the cakes are about ½ inch (1.25 cm) thick.
7. Cook the cakes for 4 to 6 minutes per side, until golden. Serve with the aioli.
STORE IT: Keep the cakes and aioli in separate airtight containers in the fridge for up to 3 days.
REHEAT IT: Transfer a single serving of the cakes to a microwave-safe plate, cover, and microwave for 2 minutes; or place in a frying pan with a drop of oil and fry over medium heat for about 1 minute per side.
MAKE IT AT HOME
Replace store-bought mayonnaise with my homemade version.
Mayonnaise
Per serving, made with homemade mayonnaise:
calories: 636 | calories from fat: 474 | total fat: 52.7 g | saturated fat: 12.5 g | cholesterol: 155 mg
sodium: 2300 mg | carbs: 12.2 g | dietary fiber: 3.3 g | net carbs: 8.9 g | sugars: 5 g | protein: 27.5 g
FAT:
75%
CARBS:
8%
PROTEIN:
17%
KETO DIET SNACK PLATE
COCONUT-FREE • DAIRY-FREE • NUT-FREE
SERVES 1
PREP TIME: 5 minutes (not including time to hard-boil egg)
COOK TIME: —
Let’s not overthink keto meals, okay? A lot of keto folks swear against snacking, and that’s fair. We shouldn’t have to snack too often while burning fat. But snacking is a perfectly safe activity, and if you’re hungry but not too hungry, snack-y but not too interested in making something elaborate, this plate will do the trick!
If you don’t want to use mayonnaise for dipping, Chimichurri (here), Avocado Lime Dressing (here), and Herby Vinaigrette & Marinade (here) are also great options.
3 ounces (85 g) sliced salami
6 jalapeño-stuffed olives
¼ cup (28 g) sauerkraut
1 medium Hass avocado, peeled, pitted, and sliced (about 4 oz/110 g of flesh)
1 large egg, hard-boiled, peeled, and cut in half
1 tablespoon mayonnaise
1 (0.35-oz/10-g) package roasted seaweed sheets
Place all the items on a plate and dig in!
MAKE IT AT HOME
Replace store-bought mayonnaise with my homemade version.
Mayonnaise
Per serving, made with homemade mayonnaise:
calories: 657 | calories from fat: 519 | total fat: 57.7 g | saturated fat: 16.3 g | cholesterol: 229 mg
sodium: 1561 mg | carbs: 14.9 g | dietary fiber: 9.4 g | net carbs: 5.5 g | sugars: 2.8 g | protein: 19.7 g
FAT:
79%
CARBS:
9%
PROTEIN:
12%
BACON-WRAPPED AVOCADO FRIES
AIP • COCONUT-FREE • DAIRY-FREE
• EGG-FREE • NIGHTSHADE-FREE • NUT-FREE
SERVES 4
PREP TIME: 10 minutes
COOK TIME: 18 minutes
Sometimes avocado gets a little boring—gasp, did I just write that? Let’s do something about that, shall we?
These fries are awesome dipped in Ranch Dressing (here) or Green Speckled Dressing (here).
2 medium Hass avocados, peeled and pitted (about 8 oz/220 g of flesh)
16 strips bacon (about 1 lb/455 g), cut in half lengthwise
1. Cut each avocado into 8 fry-shaped pieces, making a total of 16 fries.
2. Wrap each avocado fry in 2 half-strips of bacon. Once complete, place in a large frying pan.
3. Set the pan over medium heat and cover with a splash guard. Fry for 6 minutes on each side and on the bottom, or until crispy, for a total of 18 minutes.
4. Remove from the heat and enjoy immediately!
Per serving:
calories: 723 | calories from fat: 525 | total fat: 58.3 g | saturated fat: 17.9 g | cholesterol: 125 mg
sodium: 2631 mg | carbs: 6.4 g | dietary fiber: 3.7 g | net carbs: 2.7 g | sugars: 0.3 g | protein: 43.2 g
FAT:
73%
CARBS:
3%
PROTEIN:
24%
9.
SWEET
SNACKS
KETONE GUMMIES
STRAWBERRY SHORTCAKE COCONUT ICE
GRANDMA’S MERINGUES
HAYSTACK COOKIES
CHEESECAKE BALLS
CINNAMON BOMBS
SUPERPOWER FAT BOMBS
JELLY CUPS
FUDGE BOMBS
BROWNIE CAKE
CINNAMON SUGAR MUFFINS
EDANA’S MACADAMIA CRACK BARS
N’OATMEAL BARS
BLUEBERRY CRUMBLE WITH CREAM TOPPING
CHOCOLATE SOFT-SERVE ICE CREAM
KETONE GUMMIES
AIP • COCONUT-FREE • DAIRY-FREE • EGG-FREE • LOW-FODMAP • NIGHTSHADE-FREE • NUT-FREE
MAKES 8 gummies (1 per serving)
PREP TIME: 10 minutes, plus 30 minutes to set
COOK TIME: 5 minutes
If you don’t have a pack of exogenous ketones on hand, don’t worry about it! This recipe can be made without them, and it’ll still taste great. There’s no need to buy extra things you don’t require, and exogenous ketones are one of those items that are nice to have, but not a requirement. If you like exogenous ketones and find that you thrive on them, great. But don’t break the budget because you think they’re essential to your success. I use them sporadically, when I find I need them, but I don’t go hog wild because they’re a little pricey. If you don’t use exogenous ketones in this recipe, simply add 2 drops of liquid stevia or 2 teaspoons of confectioners’-style erythritol in their place. Easy as that!
½ cup (120 ml) lemon juice
8 hulled strawberries (fresh or frozen and defrosted)
2 tablespoons unflavored gelatin
2 teaspoons exogenous ketones
SPECIAL EQUIPMENT (optional):
Silicone mold with eight 2-tablespoon or larger cavities
1. Have on hand your favorite silicone mold. I like to use a large silicone ice cube tray and spoon 2 tablespoons of the mixture into each cavity, which makes 8 gummies total. If you do not have a silicone mold, you can use an 8-inch (20-cm) square silicone or metal baking pan; if using a metal pan, line it with parchment paper, draping some over the sides for easy removal.
2. Place the lemon juice, strawberries, and gelatin in a blender or food processor and pulse until smooth. Transfer the mixture to a small saucepan and set over low heat for 5 minutes, or until it becomes very liquid-y and begins to simmer.
3. Remove from the heat and stir in the exogenous ketones.
4. Divide the mixture evenly among 8 cavities of the mold or pour into the baking pan. Transfer to the fridge and allow to set for 30 minutes. If using a baking pan, cut into 8 squares.
STORE IT: Keep in an airtight container in the fridge for up to 5 days.
Per gummy:
calories: 19 | calories from fat: 1.8 | total fat: 0.2 g | saturated fat: 0.1 g | cholesterol: 0 mg
sodium: 10 mg | carbs: 1.2 g | dietary fiber: 0.3 g | net carbs: 0.9 g | sugars: 0.9 g | protein: 3.2 g
FAT:
9%
CARBS:
25%
PROTEIN:
66%
STRAWBERRY SHORTCAKE COCONUT ICE
DAIRY-FREE • EGG-FREE • LOW-FODMAP • NIGHTSHADE-FREE • NUT-FREE • VEGAN • VEGETARIAN
OPTIONS: AIP • COCONUT-FREE
SERVES 4
PREP TIME: 5 minutes
COOK TIME: —
If you don’t like coconut and you can do dairy, this recipe is amazing made with heavy cream. You know, the real stuff. Or so I’ve been told. I’ve made it for friends a bunch of times, and they go crazy over the cream version! It’s still great with coconut cream, but it’s nice to have options.
9 hulled strawberries (fresh or frozen and defrosted)
⅓ cup (85 g) coconut cream
1 tablespoon apple cider vinegar
2 drops liquid stevia, or 2 teaspoons erythritol
3 cups (420 g) ice cubes
1. Place the strawberries, coconut cream, vinegar, and sweetener in a blender or food processor. Blend until smooth.
2. Add the ice and pulse until crushed.
3. Divide among four ¾-cup (180-ml) or larger bowls and serve immediately.
make it AIP:
Use stevia.
make it COCONUT-FREE:
Swap out the coconut cream for cashew milk, macadamia nut milk, or, if you can handle dairy, heavy cream. (Note that using cashew milk would make it higher in FODMAPs, if that is a concern for you.)
Per serving:
calories: 61 | calories from fat: 45 | total fat: 5 g | saturated fat: 4.4 g | cholesterol: 0 mg
sodium: 4 mg | carbs: 3.3 g | dietary fiber: 1 g | net carbs: 2.3 g | sugars: 2 g | protein: 0.7 g
FAT:
74%
CARBS:
21%
PROTEIN:
5%
GRANDMA’S MERINGUES
DAIRY-FREE • LOW-FODMAP • NIGHTSHADE-FREE • NUT-FREE • VEGETARIAN
OPTION: COCONUT-FREE
MAKES 12 meringues (2 per serving)
PREP TIME: 10 minutes, plus 1 hour to cool in oven
COOK TIME: 1 hour
My grandma, maybe like yours, was a fabulous baker. Each time my sister and I would go to her house, she’d have something special in the freezer. Christina’s favorites: chocolate chip cookies and sherbet. My favorites: butter tarts and meringues. Grandma would cut up fresh berries and scatter them on top of her meringues . . . they were so tasty, but not at all keto. So, here’s Grandma’s recipe made keto!
Be sure not to get any egg yolk in your meringue batter. That’ll make the meringues flatten before you even start. This is why it’s best to crack your eggs over a separate bowl. Save those yolks for a batch of Edana’s Macadamia Crack Bars (here).
2 large egg whites, room temperature
¼ teaspoon cream of tartar
Pinch of finely ground sea salt
½ cup (80 g) confectioners’-style erythritol
½ teaspoon vanilla extract
FOR SERVING:
24 fresh strawberries, sliced
¾ cup (190 g) coconut cream
12 fresh mint leaves
1. Preheat the oven to 225°F (108°C). Line a rimmed baking sheet with parchment paper or a silicone baking mat.
2. Place the egg whites, cream of tartar, and salt in a very clean large bowl. Make sure that the bowl does not have any oil residue in it. Using a handheld electric mixer or stand mixer, mix on low speed until the mixture becomes foamy.
3. Once foamy, increase the speed to high. Slowly add the erythritol, 1 tablespoon at a time, mixing all the while. Add a tablespoon about every 20 seconds.
4. Keep bea
ting until the mixture is shiny and thick and peaks have formed; it should be nearly doubled in volume. (The peaks won’t be as stiff as in a traditional meringue.) Fold in the vanilla.
5. Using a large spoon, dollop the meringue mixture onto the lined baking sheet, making a total of 12 meringues.
6. Bake for 1 hour without opening the oven door. After 1 hour, turn off the oven and keep the meringues in the cooling oven for another hour, then remove.