by Leanne Vogel
Per 1-cup/240-ml serving, without MCT oil powder:
calories: 46 | calories from fat: 40 | total fat: 4.5 g | saturated fat: 4 g | cholesterol: 0 mg
sodium: 23 mg | carbs: 1.2 g | dietary fiber: 0 g | net carbs: 1.2 g | sugars: 0.4 g | protein: 0.2 g
FAT:
88%
CARBS:
10%
PROTEIN:
2%
HOW TO REMOVE THE FLESH FROM A COCONUT
There are three holes at the top of a coconut, and one hole will be weaker than the other two. Poke each one with the tip of a sharp knife. When the knife slides easily into a hole, you’ve found the weakest link! Pierce the coconut hole with your knife.
Flip the coconut over onto a cup or bowl and allow it to drain. Reserve the coconut water for later use. (I recommend that you whip up a batch of electrolyte-filled lemonade using 1 cup (240 ml) coconut water, 1 cup (240 ml) filtered water, ¼ cup (60 ml) lemon juice, ¼ teaspoon finely ground Himalayan salt, and a drop of liquid stevia.)
Preheat the oven to 375°F (190°C). Place the drained coconut on a baking sheet. Bake for 10 minutes, or until you see a crack develop either from the hole or on the side. Remove the coconut from the oven and allow it to cool for a couple of minutes. Then wrap it in a tea towel and throw it into a clean, sturdy garbage bag. (The black ones meant for yard work are perfect.)
Now it’s time to smash the life out of your coconut: Go outside to your front steps or a concrete area. Lift the coconut over your head and bash it into the concrete. Do this a couple of times until you feel the pieces break, or until you feel your stress wash away. It’s a therapeutic experience. If there are observers, open the bag to reveal the coconut pieces before you go back inside. This will prevent awkward conversations with the neighbors later.
Separate the shell from your dear coconut: Wedge a knife in between the flesh and the hard shell to separate the shell from the meat. You’ll be left with white meat covered in a light brown fiber. Peel away the fiber with a vegetable peeler, as you would the skin of a potato. You’ve now successfully opened your coconut.
Per serving, with MCT oil powder:
calories: 63 | calories from fat: 55 | total fat: 6.3g | saturated fat: 5.8g | cholesterol: 0mg
sodium: 23mg | carbs: 1.7g | dietary fiber: 0.5g | net carbs: 1.2g | sugars: 0.4g | protein: 0.4g
FAT:
90%
CARBS:
7%
PROTEIN:
3%
MACADAMIA NUT MILK
COCONUT-FREE • DAIRY-FREE • EGG-FREE • Low-FODMAP • NIGHTSHADE-FREE • VEGAN • VEGETARIAN
MAKES 1 quart (950 ml) (4 servings)
PREP TIME: 5 minutes, plus 12 hours to soak nuts
COOK TIME: —
It’s so important to use raw nuts for this recipe (and any nut milk recipe). Please don’t think that the roasted, salted ones will make good milk. I’ve made this mistake before and cried over the loss of all those nuts.
If you want a thicker milk, just cut out a bit of the water. If I’m planning on using this milk for coffees, I remove 1 cup (240 ml) of the water to make it thicker. Then each serving is ¾ cup (180 ml) rather than 1 cup (240 ml).
See “About the optional add-ins” in the Cashew Milk recipe on here for milk-making strategies regarding the optional add-ins.
1 cup (160 g) raw macadamia nuts
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 macadamia nuts 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 all the nuts are completely pulverized.
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 nut 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 nut 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: 56 | calories from fat: 40 | total fat: 5.3 g | saturated fat: 1.2 g | cholesterol: 0 mg
sodium: 95 mg | carbs: 1.2 g | dietary fiber: 0 g | net carbs: 1.2 g | sugars: 0 g | protein: 0.9 g
FAT:
85%
CARBS:
9%
PROTEIN:
6%
Per serving, with MCT oil powder:
calories: 74 | calories from fat: 55 | total fat: 7g | saturated fat: 2.9g | cholesterol: 0mg
sodium: 95mg | carbs: 1.7g | dietary fiber: 0g | net carbs: 1.7g | sugars: 0g | protein: 1.1g
FAT:
85%
CARBS:
9%
PROTEIN:
6%
WATERMELON COOLER
COCONUT-FREE • DAIRY-FREE • EGG-FREE • LOW-FODMAP • NIGHTSHADE-FREE • NUT-FREE • VEGAN • VEGETARIAN
OPTION: AIP
MAKES four 4-ounce (120-ml) servings
PREP TIME: 5 minutes
COOK TIME: —
My sister and I could drink these until we turned into watermelons! During a recent trip home, we ordered a version of this drink while out for dinner with the rest of the family. It was so tasty, but loaded with sugar. We asked for no agave syrup, but I’m sure the watermelon juice they used contained sugar, too. So, I promised my sis I’d remake the recipe and put it in my next book. Here ya go, Christina! Just for you.
4½ ounces (128 g) fresh watermelon cubes, divided
12 mint leaves, divided
8 ice cubes, divided
4 ounces (120 ml) vodka, divided
4 teaspoons lime juice, divided
1⅛ cups (315 ml) sparkling or still water, divided
1. Set out four 4-ounce (120-ml) or larger glasses. Take a quarter of the watermelon cubes and cut them into ¼-inch (6-mm) dice. Divide the diced watermelon among the glasses. To each glass, add 3 mint leaves, 2 ice cubes, 1 ounce (30 ml) of vodka, and 1 teaspoon of lime juice.
2. Place the remaining watermelon pieces in a bowl and mash with a fork until you’ve removed as much of the juice as possible. Divide the juice among the glasses, about 2 teaspoons per glass. Fill each glass with sparkling water and enjoy!
make it AIP:
Omit the alcohol.
Per serving:
calories: 70 | calories from fat: 0 | total fat: 0 g | saturated fat: 0 g | cholesterol: 0 mg
sodium: 2 mg | carbs: 1.3 g | dietary fiber: 0 g | net carbs: 1.3 g | sugars: 0.6 g | protein: 0.1 g
FAT:
0%
CARBS:
7%
PROTEIN:
1%
ALCOHOL:
92%
FROZEN MARGARITAS!
COCONUT-FREE • DAIRY-FREE • EGG-FREE • NIGHTSHADE-FREE • NUT-FREE • VEGAN • VEGETARIAN
OPTIONS: AIP • LOW-FODMAP
MAKES four 8-ounce (240-ml) servings
PREP TIME: 5 minutes
COOK TIME: —
I don’t drink oft
en, but when I do, it’s almost always a margarita or two. What’s not to love about the classic lime-infused drink? Well, except for all the sugar. Here’s a sugar-free option that’ll keep everyone happy. Plus, it has a salted rim if you’re into that sort of thing.
FOR THE RIM (OPTIONAL):
2 tablespoons coarse sea salt
1 lime wedge
4 cups (520 g) ice (about 32 cubes)
½ cup (120 ml) lime juice
¼ cup (40 g) confectioners’-style erythritol, or 6 drops liquid stevia
4 ounces (120 ml) tequila
4 lime wedges, for garnish (optional)
1. Have on hand four 8-ounce (240-ml) or larger glasses.
2. To rim the glasses with salt, place the salt on a small plate or saucer. Moisten the rims of the glasses with the lime wedge. Holding the glass at an angle, carefully rotate the rim of each glass in the salt, coating the outer lip in the salt.
3. Place the ice, lime juice, sweetener, and tequila in a blender and blend on high for 30 seconds or until slushy.
4. Divide the margarita mixture among the 4 glasses. Garnish each with a lime wedge, if desired. Best enjoyed immediately.
make it AIP:
Omit the alcohol and use stevia or enjoy unsweetened.
make it Low-FODMAP:
It is unclear whether tequila is low-FODMAP, as it has not been tested. Logically, it should be, but be cautious. You can prepare this drink with vodka instead of tequila if you’re concerned.
Per serving, with salted rim:
calories: 77 | calories from fat: 1 | total fat: 0.1 g | saturated fat: 0 g | cholesterol: 0 mg
sodium: 3501 mg | carbs: 2.1 g | dietary fiber: 0.1 g | net carbs: 2 g | sugars: 0.4 g | protein: 0.1 g
FAT:
1%
CARBS:
11%
PROTEIN:
1%
ALCOHOL:
87%
KETO FIZZ
AIP • DAIRY-FREE • EGG-FREE • LOW-FODMAP • NIGHTSHADE-FREE • NUT-FREE • VEGAN • VEGETARIAN
MAKES one 16-ounce (475-ml) serving
PREP TIME: 1 minute
COOK TIME: —
I wish I could say that I developed this recipe after careful attention and planning, but it wasn’t like that. We were long overdue for a grocery run, so we were out of everything, including drinking water. That’s when I found some carbonated water at the bottom of the pantry and some coconut milk in the freezer. Out of desperation, I defrosted the coconut milk, then combined it with the carbonated water. There’s really nothing much else to it, other than to say that the flavor of this fizz is similar to a milkshake sans the blast of sugar and sugar high afterward.
⅓ cup (80 ml) full-fat coconut milk
2 or 3 drops liquid stevia (optional)
12 ounces (355 ml) sparkling water, chilled
Place the coconut milk in a tall 16-ounce (475-ml) or larger glass. Add the stevia, if using, and stir until combined. Pour in the sparkling water. Best enjoyed immediately.
Per serving:
calories: 116 | calories from fat: 108 | total fat: 12 g | saturated fat: 10 g | cholesterol: 0 mg
sodium: 25 mg | carbs: 1 g | dietary fiber: 0g | net carbs: 1 g | sugars: 1 g | protein: 1 g
FAT:
93%
CARBS:
3%
PROTEIN:
4%
STRAWBERRY MILKSHAKE
AIP • DAIRY-FREE • EGG-FREE • LOW-FODMAP • NIGHTSHADE-FREE • NUT-FREE • VEGAN • VEGETARIAN
OPTION: COCONUT-FREE
MAKES two 8-ounce (240-ml) servings
PREP TIME: 5 minutes
COOK TIME: —
This recipe calls for full-fat coconut milk frozen into cubes. Why not use frozen strawberries to thicken the shake? You could, but the consistency wouldn’t be as thick and creamy. Frozen coconut milk gives shakes and smoothies a luxurious texture, almost like ice cream. I always have a tray of frozen coconut milk on hand for shakes and smoothies like this one. The cubes not only cool down the drink but also add a bunch of extra fat! This can be a helpful alternative to relying on more costly fats like MCT oil when making smoothies.
The easiest way to make the frozen coconut milk cubes is to measure out the coconut milk and then pour it into an ice cube tray. But if that’s too much work for you, just swap the frozen coconut milk with chilled coconut milk and replace the fresh strawberries with frozen.
This milkshake doubles as a wicked ice pop mixture if you have any leftovers you can’t finish!
6 ounces (170 g) strawberries, hulled (fresh or frozen and defrosted)
⅔ cup (160 ml) water
½ cup (120 ml) full-fat coconut milk, frozen into cubes
½ teaspoon vanilla extract
1. Place all the ingredients in a blender or food processor. Blend on high for 40 to 50 seconds, until all the coconut milk cubes have been broken up and the texture of the shake is smooth.
2. Divide between two 8-ounce (240-ml) or larger glasses. Best enjoyed immediately.
STORE IT: If there are leftovers or you need to make the shake ahead of time, store it in an airtight container in the fridge for up to 3 days. When ready to enjoy, give it a little shake. Alternatively, pour the leftovers into ice pop molds and freeze.
make it Coconut-Free:
Use heavy cream instead of coconut milk.
Per serving:
calories: 121 | calories from fat: 88 | total fat: 9.8 g | saturated fat: 0 g | cholesterol: 0 mg
sodium: 1 mg | carbs: 7.2 g | dietary fiber: 1.7 g | net carbs: 5.5 g | sugars: 4.3 g | protein: 1.1 g
FAT:
73%
CARBS:
23%
PROTEIN:
4%
MATCHA MILKSHAKE
EGG-FREE • NIGHTSHADE-FREE • VEGETARIAN
OPTIONS: COCONUT-FREE • DAIRY-FREE • NUT-FREE • VEGAN
MAKES one 8-ounce (240-ml) serving
PREP TIME: 5 minutes
COOK TIME: —
This milkshake is a special treat that is simple to make and quite tasty if you love matcha! Any low-carb ice cream will do the trick here. If you want a dairy-free version, So Delicious makes a keto-friendly coconut milk ice cream that’s sweetened with erythritol. In fact, I’m enjoying a pint right now as I’m writing this. If you can eat dairy, there are many low-carb ice cream options for you, including Halo Top.
For the milk, any type—from dairy milk to almond milk—will work. Homemade Cashew Milk (here), Coconut Milk (here), and Macadamia Nut Milk (here), or store-bought versions of these, are all good options.
To lower the carb count, use chilled full-fat coconut milk in place of the ice cream.
½ cup (120 ml) milk (nondairy or regular)
2 teaspoons matcha powder
4 scoops low-carb ice cream (dairy-free or regular) (about 4½ oz/128 g)
1. Place the milk and matcha in an 8-ounce (240-ml) or larger airtight container. A pint-sized mason jar works fabulously.
2. Whisk the ingredients until the matcha is fully incorporated into the milk.
3. Add the ice cream, seal, and shake for 20 to 30 seconds.
4. Remove the lid and insert a straw. Best enjoyed immediately.
STORE IT: If there are leftovers or you need to make the shake ahead of time, store it in an airtight container in the fridge for up to 3 days. When ready to enjoy, give it a little shake. Alternatively, pour the leftovers into ice pop molds and freeze.
make it COCONUT-FREE:
Use a nut milk or dairy milk and a nut- or dairy-based ice cream.
make it DAIRY-FREE/VEGAN:
Use a nondairy milk and a dairy-free ice cream.
make it NUT-FREE:
Use a coconut- or dairy-based ice cream.
Per serving, made with full-fat coconut milk and erythritol-sweetened coconut milk ice cream:
calories: 193 | calories from fat: 126 | total fat: 14 g | saturated fat: 12.5 g | cholesterol: 0 mg
FAT:
48%
CARBS:
50%
PROTEIN:
2%
THE ULTRA GREEN
AIP • DAIRY-FREE • EGG-FREE • NIGHTSHADE-FREE • NUT-FREE
OPTIONS: COCONUT-FREE • VEGAN • VEGETARIAN
MAKES two 10-ounce (300-ml) servings