The Keto Diet Cookbook
Page 30
4. Bake for 22 to 25 minutes, until the top is golden.
5. Remove from the oven and let sit for 10 minutes before dividing among 6 serving bowls. Top each bowl with 2 to 3 tablespoons of coconut cream.
STORE IT: Keep in an airtight container in the fridge for up to 3 days or in the freezer for up to 1 month. If freezing, freeze the blueberry crumble without the coconut cream topping.
REHEAT IT: Transfer a single serving to a microwave-safe bowl, cover, and microwave for 1 minute.
THAW IT: Set on the counter for 30 minutes before following the reheating instructions above.
make it DAIRY-FREE/VEGAN:
Do not use ghee.
Per serving, made with coconut oil and topped with coconut cream:
calories: 388 | calories from fat: 300 | total fat: 33.4 g | saturated fat: 16.5 g | cholesterol: 0 mg
sodium: 1 mg | carbs: 17 g | dietary fiber: 4.3 g | net carbs: 12.7 g | sugars: 9.1 g | protein: 4.9 g
FAT:
77%
CARBS:
18%
PROTEIN:
5%
CHOCOLATE SOFT-SERVE ICE CREAM
DAIRY-FREE • EGG-FREE • NIGHTSHADE-FREE
OPTIONS: AIP • NUT-FREE • VEGAN • VEGETARIAN
SERVES 4
PREP TIME: 10 minutes, plus 30 to 45 minutes to freeze
COOK TIME: —
I love ice cream, and I really enjoy making it, but with such a small kitchen, I decided to donate my ice cream maker. Gasp! If you don’t have an ice cream maker, either, this is the best way to make ice cream. The most crucial part of the process is separating the ice cream mixture into small serving bowls, setting them in the freezer, and checking on them often to mash up the mixture with a fork. The resulting ice cream will have the consistency of soft-serve, close to that of Wendy’s famous Frosty. DO NOT let the mixture get too frozen. You’re not making ice cubes here! Just keep mashing and returning the bowls to the freezer; two rounds is usually enough. You’ll think it’s not soft-serve consistency when you first take it out of the freezer, but as you start mashing, it’ll take form.
The only downside to this recipe is that it can’t be stored, as it would freeze solid and be impossible to get back to the correct consistency. As soon as you make it, you have to eat it. Shoot, I’m telling you to eat all the ice cream in one go. Whatever will you do?!
If you want to pump up the fat in your bowl of ice cream, make a batch of Chocolate Sauce (here) and drizzle it over the top.
1 (13½-oz/400-ml) can full-fat coconut milk
¼ cup (40 g) collagen peptides or protein powder (optional)
¼ cup (25 g) unflavored MCT oil powder (optional)
2 tablespoons smooth unsweetened almond butter
2 tablespoons cocoa powder
3 drops liquid stevia, or 1 tablespoon erythritol
1 teaspoon vanilla extract
1. Place all the ingredients in a blender or food processor. Blend until smooth and fully incorporated.
2. Divide the mixture among 4 freezer-safe serving bowls and place in the freezer for 30 minutes. At the 30-minute mark, remove from the freezer and mash with a fork until the ice cream is smooth. If it’s still too runny and doesn’t develop the consistency of soft-serve as you mash it, freeze for another 15 minutes, then mash with a fork again.
3. Enjoy immediately.
make it AIP:
Replace the cocoa powder with carob powder. Use stevia or enjoy unsweetened.
make it NUT-FREE:
Replace the almond butter with sunflower seed butter.
make it VEGAN/VEGETARIAN:
Omit the collagen.
Per serving, without collagen/protein powder or MCT oil powder:
calories: 478 | calories from fat: 419 | total fat: 46.6 g | saturated fat: 33.8 g | cholesterol: 0 mg
sodium: 13 mg | carbs: 9 g | dietary fiber: 4.6 g | net carbs: 4.4 g | sugars: 3.4 g | protein: 5.8 g
FAT:
88%
CARBS:
7%
PROTEIN:
5%
10.
EXTRA
SIPS
KETO ARNOLD PALMER
TURMERIC KETO LEMONADE
Egg CREAM
CASHEW MILK
COCONUT MILK
MACADAMIA NUT MILK
WATERMELON COOLER
FROZEN MARGARITAS!
KETO FIZZ
STRAWBERRY MILKSHAKE
MATCHA MILKSHAKE
THE ULTRA GREEN
CHILLED CHAI
VANILLA SHAKE
KETO ARNOLD PALMER
COCONUT-FREE • DAIRY-FREE • EGG-FREE • LOW-FODMAP • NIGHTSHADE-FREE • NUT-FREE • VEGAN • VEGETARIAN
OPTION: AIP
MAKES two 17-ounce (500-ml) servings
PREP TIME: 10 minutes (not including time to brew tea)
COOK TIME: —
I could drink this by the gallon, and I have on multiple occasions. A common way to boost your electrolytes on keto is to drink keto lemonade, which is a mixture of water, fresh lemon juice, Himalayan salt, and a keto-friendly sweetener. But, after years on keto, the daily grind of lemonade gets a little old. Let’s spice things up and swap out the plain water for tea! You can use any sort of tea here. I chose a decaffeinated black tea, but you could use rooibos, green, white, or whatever you like.
If you’re in need of digestive healing, add 4 teaspoons of aloe vera; it works nicely in this recipe.
4 cups (950 ml) brewed black tea (decaf or regular), chilled
¼ cup (60 ml) lemon juice
2 teaspoons erythritol, or 6 drops liquid stevia
½ teaspoon finely ground Himalayan salt
Place all the ingredients in a large jug or pitcher that holds at least 34 ounces (1 L). Mix with a large spoon.
STORE IT: Store covered in the fridge for up to 5 days.
make it AIP:
Use stevia or enjoy unsweetened.
Per serving:
calories: 6 | calories from fat: 1.8 | total fat: 0.2 g | saturated fat: 0.2 g | cholesterol: 0 mg
sodium: 376 mg | carbs: 0.7 g | dietary fiber: 0.1 g | net carbs: 0.6 g | sugars: 0.6 g | protein: 0.2 g
TURMERIC KETO LEMONADE
COCONUT-FREE • DAIRY-FREE • EGG-FREE • LOW-FODMAP • NIGHTSHADE-FREE • NUT-FREE • VEGAN • VEGETARIAN
OPTION: AIP
MAKES two 12-ounce (350-ml) servings
PREP TIME: 5 minutes, plus time to cool and chill
COOK TIME: 5 minutes
Electrolytes! Ensuring that you have enough electrolytes in your keto diet is a key to success. Also, your body odor won’t stink, your legs won’t twitch, and you won’t get headaches—all great things to avoid. Not only is this lemonade packed with electrolytes, but it also includes healing roots like ginger and turmeric. I’ve used the powdered versions here, but if you have access to fresh ginger and turmeric, replace the powders with 2 teaspoons each of the fresh stuff—minced or grated.
Boiling helps activate the compounds in the ginger and turmeric; however, if you want to skip the boiling step, simply put all the ingredients in a 1-quart (950-ml) jar, shake, refrigerate until chilled, and enjoy! I like to keep batches of this lemonade in the fridge for when I get thirsty.
2½ cups (590 ml) water
1 teaspoon ginger powder
1 teaspoon turmeric powder
¼ cup (60 ml) lemon juice
2 teaspoons aloe vera (optional)
2 teaspoons erythritol, or 2 drops liquid stevia (optional)
¼ teaspoon finely ground Himalayan salt
Pinch of ground black pepper
6 fresh mint leaves
1 small lemon, cut into wedges
1. Place the water, ginger, and turmeric in a medium-sized saucepan and bring to a boil. Once boiling, remove from the heat, then add the lemon juice, aloe vera (if using), sweetener (if using), salt, and pepper. Stir with a spoon and allow to cool completely, about 1 hour.
&nb
sp; 2. Transfer the mixture to a 24-ounce (710-ml) or larger airtight container. Add the mint leaves, then squeeze in the lemon juice and drop the wedges into the lemonade. Refrigerate until cold. If you don’t care for the grittiness of the herbs in this drink, you can strain them out with a fine-mesh strainer or cheesecloth before serving.
3. When ready to enjoy, divide between two 12-ounce (350-ml) or larger glasses.
STORE IT: Store in an airtight container in the fridge; it will keep for up to 2 days if stored with the mint leaves or up to 4 days without the mint leaves.
make it AIP:
Use stevia or enjoy unsweetened. Omit the black pepper.
Per serving, without aloe vera:
calories: 13 | calories from fat: 4 | total fat: 0.4 g | saturated fat: 0.3g | cholesterol: 0 mg
sodium: 204 mg | carbs: 2 g | dietary fiber: 0.5 g | net carbs: 1.5 g | sugars: 0.7 g | protein: 0.4 g
EGG CREAM
EGG-FREE • Low-FODMAP • NIGHTSHADE-FREE • VEGETARIAN
OPTIONS: COCONUT-FREE • DAIRY-FREE • NUT-FREE • VEGAN
MAKES one 14-ounce (415-ml) serving
PREP TIME: 1 minute
COOK TIME: —
During a TV binge session of Billions, I heard one of the main characters, Chuck Rhoades, mention an egg cream drink that has no egg and no cream, and it enticed me. So, I did a quick search and found a recipe laden with sugar. Here’s my take on a low-carb egg cream . . . maybe Chuck would approve?
3 tablespoons milk (nondairy or regular)
2 teaspoons cocoa powder
½ teaspoon erythritol, or 2 drops liquid stevia
12 ounces (355 ml) sparkling water, chilled
1. Place the milk, cocoa powder, and sweetener in a 16-ounce (475-ml) or larger glass. Whisk the ingredients with a fork until fully incorporated.
2. Slowly pour in the sparkling water. If you fill the glass too fast, everything will bubble over, so take your time. Best enjoyed immediately.
make it COCONUT-FREE:
Use a nut milk.
make it DAIRY-FREE/Vegan:
Use a nondairy milk.
make it NUT-FREE:
Use coconut milk or dairy milk.
Per serving, made with lite coconut milk:
calories: 22 | calories from fat: 10 | total fat: 1.1 g | saturated fat: 0.9 g | cholesterol: 0 mg
sodium: 1 mg | carbs: 2.1 g | dietary fiber: 1.2 g | net carbs: 0.9 g | sugars: 0 g | protein: 0.9 g
FAT:
45%
CARBS:
38%
PROTEIN:
17%
CASHEW MILK
COCONUT-FREE • DAIRY-FREE • EGG-FREE • NIGHTSHADE-FREE • VEGAN • VEGETARIAN
MAKES 1 quart (950 ml) (4 servings)
PREP TIME: 5 minutes, plus 12 hours to soak cashews
COOK TIME: —
You don’t have to make your own nondairy milk, but if you’re trying to be economical with your approach to a ketogenic diet and you’re looking to be a touch more plant-based, preparing your own cashew milk is a fabulous idea. Cashew milk is ultra-creamy, perfect for coffees, smoothies, shakes, and curries. It’ll keep in the fridge for up to four days but can be frozen if you find that you just can’t get through a whole batch in that time.
About the optional add-ins: If you are only going to drink this milk, add the MCT oil powder and vanilla; it tastes great with both! If you will be using the milk for cooking, omit the MCT oil powder and vanilla to make a neutral-flavored milk that can handle high heat. (Adding MCT oil powder to milk limits its cooking applications; MCT oil, from which the powder is derived, has a moderate smoke point.)
1 cup (130 g) raw cashews
4 cups (950 ml) water
⅛ teaspoon finely ground Himalayan salt
¼ cup (25 g) unflavored MCT oil powder (optional)
1½ teaspoons vanilla extract (optional)
1. Place the cashews in a 12-ounce (350-ml) or larger sealable container. Cover with water. Seal and place in the fridge for 12 hours.
2. After 12 hours, strain and rinse the nuts, then place in a blender or food processor along with the 4 cups (950 ml) of fresh water and the salt. Blend or pulse on high for 1 to 2 minutes, until the cashews are completely pulverized. If you used a high-powered blender, skip to Step 4.
3. To strain the milk, set a fine-mesh strainer in or drape a piece of cheesecloth over a bowl that holds at least 48 ounces (1.4 L). Slowly pour the cashew mixture through the strainer or cheesecloth, allowing the milk to drip into the bowl. If you’re using a strainer, press on the pulverized nuts with a spoon to release the excess liquid. If using cheesecloth, pick up the sides of the cloth and wring out the excess liquid.
4. If you do not wish to include the optional add-ins, skip to Step 5. If using the optional add-ins, pour the strained milk back into the blender or food processor, then add the MCT oil powder and/or vanilla and blend or pulse on low for 10 seconds, just until incorporated.
5. Transfer the milk to a 1-quart (950-ml) or larger airtight container.
STORE IT: Keep in the fridge for up to 4 days or in the freezer for up to 1 month.
THAW IT: Remove from the freezer and allow to thaw on the counter until at least 50% defrosted, then place in the fridge until ready to use.
Per 1-cup/240-ml serving, without MCT oil powder:
calories: 23 | calories from fat: 16 | total fat: 1.7 g | saturated fat: 0 g | cholesterol: 0 mg
sodium: 160 mg | carbs: 1.3 g | dietary fiber: 0 g | net carbs: 1.3 g | sugars: 1 g | protein: 0.7 g
FAT:
66%
CARBS:
22%
PROTEIN:
12%
Per serving, with MCT oil powder:
calories: 42 | calories from fat: 31 | total fat: 3.5g | saturated fat: 1.8g | cholesterol: 0mg
sodium: 160mg | carbs: 1.8g | dietary fiber: 0.5g | net carbs: 1.3g | sugars: 1g | protein: 0.9g
FAT:
75%
CARBS:
17%
PROTEIN:
8%
COCONUT MILK
AIP • DAIRY-FREE • EGG-FREE • NIGHTSHADE-FREE • NUT-FREE • VEGAN • VEGETARIAN
MAKES 1 quart (950 ml) (4 servings)
PREP TIME: 5 minutes
COOK TIME: —
Sometimes a grocery store has a sale on fresh coconuts where you can purchase four coconuts for the price of 1 quart (950 ml) of store-bought coconut milk. Watch for that type of deal and buy as many fresh coconuts as you can! What do you do with all those coconuts? I remove the meat and freeze it for later use, or I make a couple of batches of milk and freeze the milk. Reserve the coconut water for smoothies or replace some of the plain water in the recipes in this chapter with coconut water.
If purchasing a fresh coconut has you concerned about how to open it, many grocery stores offer fresh coconut flesh already cut up and ready to go. Or just follow the directions in the how-to sidebar, opposite.
See “About the optional add-ins” in the Cashew Milk recipe on here for milk-making strategies regarding the optional add-ins.
10 ounces (285 g) fresh coconut flesh (from 1 whole coconut, about 1¾ pounds/800 g)
4 cups (950 ml) water
¼ cup (25 g) unflavored MCT oil powder (optional)
1½ teaspoons vanilla extract (optional)
1. Place the coconut and water in a blender or food processor. Blend or pulse on high for 1 to 2 minutes, until the coconut pieces are completely pulverized.
2. To strain the milk, set a fine-mesh strainer in or drape a piece of cheesecloth over a bowl that holds at least 48 ounces (1.4 L). Slowly pour the coconut mixture through the strainer or cheesecloth, allowing the milk to drip into the bowl. If you’re using a strainer, press on the pulverized coconut flesh with a spoon to release the excess liquid. If you’re using cheesecloth, pick up the sides of the cloth and wring out the excess liquid.
3. If you do not wish to include the optional add-ins, skip to Step
4. If using the optional add-ins, pour the strained coconut milk back into the blender or food processor, then add the MCT oil powder and/or vanilla and blend or pulse on low for 10 seconds, just until incorporated.
4. Transfer the milk to a 1-quart (950-ml) airtight container.
STORE IT: Keep in the fridge for up to 4 days or in the freezer for up to 1 month.
THAW IT: Remove from the freezer and allow to thaw on the counter until at least 50% defrosted, then place in the fridge until ready to use.