by Leanne Vogel
PREP TIME: 5 minutes
COOK TIME: —
If you love the taste of vegetables and can’t get enough greenery into your body, this drink is for you. If you’re not a huge fan of the color green or you can’t have a salad without oodles of dressing, then it’s probably best to pass on this one—hardcore veggie lovers only!
I freeze the zucchini and avocado pieces before making this smoothie because it adds chill without having to rely on ice. Also, it’s more economical to purchase produce when it’s on sale, chop it up, and use it in various recipes over the months to come. You don’t have to freeze them for this recipe, but I highly recommend trying it at least once.
1 cup (240 ml) nondairy milk
¾ cup (110 g) chopped zucchini, frozen
½ medium Hass avocado, peeled, pitted, cubed, and frozen (about 2 oz/55 g of flesh)
1 handful of fresh spinach (about 1 oz/30 g)
2 tablespoons collagen peptides or protein powder
1 tablespoon coconut oil or unflavored MCT oil powder
¾ teaspoon matcha powder
1. Place all the ingredients in a blender or food processor. Blend until smooth, 30 to 40 seconds.
2. Divide between two 10-ounce (300-ml) or larger glasses. Best enjoyed immediately.
STORE IT: If there are leftovers or you need to make the drink 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:
Opt for a nondairy milk not made from coconut, like almond or hazelnut milk, and use MCT oil powder instead of coconut oil.
make it VEGAN:
Do not use collagen. Opt for a plant-based protein powder.
make it VEGETARIAN:
Do not use collagen. Opt for a plant- or egg-based protein powder.
Per serving, made with full-fat coconut milk, collagen, and coconut oil:
calories: 200 | calories from fat: 129 | total fat: 14.3 g | saturated fat: 9 g | cholesterol: 0 mg
sodium: 131 mg | carbs: 7.3 g | dietary fiber: 3.3 g | net carbs: 4 g | sugars: 2.7 g | protein: 10.6 g
FAT:
64%
CARBS:
15%
PROTEIN:
21%
CHILLED CHAI
EGG-FREE • LOW-FODMAP • NIGHTSHADE-FREE
OPTIONS: AIP • COCONUT-FREE • DAIRY-FREE • NUT-FREE • VEGAN • VEGETARIAN
MAKES one 16-ounce (475-ml) serving
PREP TIME: 10 minutes
COOK TIME: —
If you can have dairy, go for dairy milk here. Otherwise, I enjoy making this drink with lite or full-fat coconut milk. It also works fabulously with Cashew Milk (here).
1 chai tea bag (decaf or regular)
1 cup (240 ml) boiling water
2 tablespoons unflavored MCT oil powder
2 tablespoons collagen peptides or protein powder
1½ teaspoons erythritol, or 2 drops liquid stevia (optional)
6 ice cubes
½ cup (120 ml) milk (nondairy or regular)
1. Set the tea bag in a large mug and pour the boiling water over it. Allow to steep for 10 to 15 minutes.
2. Meanwhile, place the MCT oil powder, collagen, and sweetener, if using, in a blender or food processor.
3. Once the tea has steeped, remove the bag and pour the tea into the blender or food processor. Blend on high for 20 to 30 seconds, just until incorporated. Alternatively, you can add the ingredients to the mug with the tea and whisk with a fork until fully incorporated.
4. Place the ice cubes in a tall 20-ounce (600-ml) glass. Pour the tea mixture into the glass, then pour the milk over the top.
STORE IT: Store covered in the fridge for up to 3 days. When ready to enjoy, give it a little shake.
make it AIP:
Use coconut milk and stevia or enjoy unsweetened.
make it COCONUT-FREE:
Use a nut milk or dairy milk.
make it DAIRY-FREE:
Use a nondairy milk.
make it NUT-FREE:
Use coconut milk or dairy milk.
make it VEGAN:
Do not use collagen. Opt for a plant-based protein powder. Use a nondairy milk.
make it VEGETARIAN:
Do not use collagen. Opt for a plant- or egg-based protein powder.
Per serving, made with collagen and lite coconut milk:
calories: 217 | calories from fat: 126 | total fat: 14 g | saturated fat: 0 g | cholesterol: 0 mg
sodium: 58 mg | carbs: 3.5 g | dietary fiber: 2 g | net carbs: 1.5 g | sugars: 0 g | protein: 12 g
FAT:
58%
CARBS:
6%
PROTEIN:
36%
VANILLA SHAKE
Low-FODMAP • NIGHTSHADE-FREE
OPTIONS: COCONUT-FREE • DAIRY-FREE • NUT-FREE • VEGETARIAN
MAKES one 8-ounce (240-ml) serving
PREP TIME: 2 minutes
COOK TIME: —
You can have so much fun with this recipe after you get accustomed to making it. Swap out the almond butter for any nut butter under the sun, and play around with seed butters, too! Swap out the water for brewed coffee, steeped and chilled tea (green tea is awesome here), or nondairy milk.
The collagen is optional, but I’ll never say no to growing healthy hair, skin, and nails. If you don’t do collagen, you can substitute your favorite protein powder, as you can in most of the recipes in this book. The adjustment will change the nutritional details a bit, but it’s better that you make this shake out of your favorite ingredients than avoid it altogether. It’s a simple concept that you will use over and over again.
If you have a concern about consuming raw egg yolk, you could purchase pasteurized eggs or simply leave the egg yolk out of your shake.
4 ice cubes
½ cup (120 ml) water
2 tablespoons collagen peptides or protein powder (optional)
1 tablespoon coconut oil, unflavored MCT oil powder, or ghee
1 tablespoon smooth unsweetened almond butter
1 large egg yolk
1 teaspoon erythritol, or 1 drop liquid stevia
½ teaspoon vanilla extract
1. Place all the ingredients in a blender or food processor and blend on high for 30 seconds or until the ice is pulverized.
2. Transfer to an 8-ounce (240-ml) or larger glass. 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 MCT oil powder or ghee.
make it DAIRY-FREE:
Do not use ghee.
make it NUT-FREE:
Use a seed butter.
make it VEGETARIAN:
Do not use collagen. Opt for a plant- or egg-based protein powder.
Per serving, made with coconut oil, without collagen/protein powder:
calories: 283 | calories from fat: 244 | total fat: 27.1 g | saturated fat: 14.1 g | cholesterol: 210 mg
sodium: 9 mg | carbs: 3.9 g | dietary fiber: 1.6 g | net carbs: 2.3 g | sugars: 1.1 g | protein: 6.1 g
FAT:
86%
CARBS:
5%
PROTEIN:
9%
RECIPE QUICK REFERENCE
RECIPE INDEX
SAUCES AND SPREADS
Quick ’n’ Easy Barbecue Sauce
Thai Dressing
Chive & Onion Cream Cheese
Ranch Dressing
Honey Mustard Dressing & Marinade
Green Speckled Dressing
Bacon Dressing
Avocado Lime Dressing
Lemon Turmeric Dressing & Marinade
Basil Vinaigrette & Marinade
Poppy Seed Dre
ssing
Teriyaki Sauce & Marinade
Creamy Italian Dressing
Chocolate Sauce
Herby Vinaigrette & Marinade
Ready-in-Seconds Hollandaise Sauce
Egg-Free Mayonnaise
Mayonnaise
BREAKFAST
Chocoholic Granola
Avocado Breakfast Muffins
Herb Chicken Sausages with Braised Bok Choy
Buffalo Chicken Breakfast Muffins
Prosciutto Biscuits
Salmon Bacon Rolls with Dipping Sauce
Hey Girl
Pumpkin Spice Latte Overnight “Oats”
Rocket Fuel Hot Chocolate
Full Meal Deal
Liver Sausages & Onions
Cross-Country Scrambler
Eggs Benedict
Mug Biscuit
Keto Breakfast Pudding
Pepper Sausage Fry
Indian Masala Omelet
Sticky Wrapped Eggs
All Day Any Day Hash
Something Different Breakfast Sammy
Super Breakfast Combo
Coffee Shake
LUNCH
Chili Lime Chicken Bowls
German No-Tato Salad
Salmon Salad Cups
Steak Fry Cups
Broccoli Ginger Soup
Antipasto Salad
Sauerkraut Soup
Easy Chopped Salad
Cajun Shrimp Salad
Speckled Salad
Keto Lasagna Casserole
Kale Salad with Spicy Lime-Tahini Dressing
Zucchini Pasta Salad
Coconut Red Curry Soup
Chimichurri Steak Bunwiches
Mexican Chicken Soup
Sammies with Basil Mayo
Cream Cheese Meat Bagels
BLT-Stuffed Avocados
Broccoli Tabbouleh with Greek Chicken Thighs
Paprika Chicken Sandwiches
DINNER
Crispy Thighs & Mash
Noodles & Glazed Salmon
Scallops & Mozza Broccoli Mash
BBQ Beef & Slaw
Cream of Mushroom–Stuffed Chicken
Crispy Pork with Lemon-Thyme Cauli Rice
One-Pot Porky Kale
Salmon & Kale
Creamy Spinach Zucchini Boats
My Favorite Creamy Pesto Chicken
Chicken Laksa
Super Cheesy Salmon Zoodles
Epic Cauliflower Nacho Plate
Shhh Sliders
Shrimp Curry
Cabbage & Sausage with Bacon
Secret Stuffed Peppers
Shrimp Fry
Roasted Broccoli & Meat Sauce
Cheesy Meatballs & Noodles
Zucchini Lasagna
Mexican Meatzza
Noodle Bake
Bacon-Wrapped Stuffed Chicken
One-Pot Stuffin’
Southern Pulled Pork “Spaghetti”
Sweet Beef Curry
Open-Faced Tacos
Breaded Shrimp Salad
Shredded Mojo Pork with Avocado Salad
SAVORY SNACKS
Crunchy Jicama Fries
Sautéed Asparagus with Lemon-Tahini Sauce
Liver Bites
Wedge Dippers
Mac Fatties
Cauliflower Patties
Tapenade
Hummus Celery Boats
Fried Cabbage Wedges
Salami Chips with Buffalo Chicken Dip
Dairy-Free (But Just as Good) Queso
Toasted Rosemary Nuts
Chimichurri
Breaded Mushroom Nuggets
Cucumber Salmon Coins
Radish Chips & Pesto
BLT Dip
Tuna Cucumber Boats
Zucchini Cakes with Lemon Aioli
Keto Diet Snack Plate
Bacon-Wrapped Avocado Fries
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
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