by Emily Willis
Nutrition: Calories - 362, Fat - 21, Fiber - 2, Carbs - 6, Protein - 26
Veal Piccata
Preparation time: 10 minutes
Cooking time: 15 minutes
Servings: 2
Ingredients:
2 tablespoons butter
¼ cup white wine
¼ cup chicken stock
1½ tablespoons capers
1 garlic clove, peeled and minced
8 ounces veal scallops
Salt and ground black pepper, to taste
Directions:
Heat up a pan with half of the butter over medium-high heat, add the veal cutlets, season with salt and pepper, cook for 1 minute on each side, and transfer to a plate. Heat up the pan again over medium heat, add the garlic, stir, and cook for 1 minute. Add the wine, stir, and simmer for 2 minutes. Add the stock, capers, salt, pepper, the rest of the butter, and return the veal to pan. Stir everything, cover the pan, and cook piccata on medium-low heat until veal is tender.
Nutrition: Calories - 204, Fat - 12, Fiber - 1, Carbs - 5, Protein - 10
Roasted Pork Sausage
Preparation time: 10 minutes
Cooking time: 1 hour
Servings: 6
Ingredients:
3 red bell peppers, seeded and chopped
2 pounds Italian pork sausage, sliced
Salt and ground black pepper, to taste
2 pounds Portobello mushrooms, sliced
2 sweet onions, peeled and chopped
1 tablespoon swerve
A drizzle of olive oil
Directions:
In a baking dish, mix the sausage slices with oil, salt, pepper, bell pepper, mushrooms, onion, and swerve. Toss to coat, place in an oven at 300ºF, and bake for 1 hour. Divide on plates and serve hot.
Nutrition: Calories - 130, Fat - 12, Fiber - 1, Carbs - 3, Protein - 9
Baked Sausage and Kale
Preparation time: 5 minutes
Cooking time: 30 minutes
Servings: 4
Ingredients:
1 cup onion, peeled and chopped
1½ pound Italian pork sausage, sliced
½ cup red bell pepper, seeded and chopped
Salt and ground black pepper, to taste
5 pounds kale, chopped
1 teaspoon garlic, minced
¼ cup red chili pepper, chopped
1 cup water
Directions:
Heat up a pan over medium-high heat, add the sausage, stir, reduce heat to medium, and cook for 10 minutes.
Add the onions, stir, and cook for 3-4 minutes. Add the bell pepper and garlic, stir, and cook for 1 minute. Add the kale, chili pepper, salt, pepper, and water, stir, and cook for 10 minutes. Divide on plates and serve.
Nutrition: Calories - 150, Fat - 4, Fiber - 1, Carbs - 2, Protein - 12
Sausage with Tomatoes and Cheese
Preparation time: 10 minutes
Cooking time: 30 minutes
Servings: 4
Ingredients:
2 ounces coconut oil, melted
2 pounds Italian pork sausage, chopped
1 onion, peeled and sliced
4 sundried tomatoes, sliced thin
Salt and ground black pepper, to taste
½ pound gouda cheese, grated
3 yellow bell peppers, seeded and chopped
3 orange bell peppers, seeded and chopped
A pinch of red pepper flakes
½ cup parsley, sliced thin
Directions:
Heat up a pan with the oil over medium-high heat, add the sausage slices, stir, cook for 3 minutes on each side, transfer to a plate, and set aside. Heat up the pan again over medium heat, add the onion, bell peppers, and tomatoes, stir, and cook for 5 minutes. Add the pepper flakes, salt, and pepper, stir well, cook for 1 minute, and take off the heat. Arrange the sausage slices into a baking dish, add the bell peppers mixture on top, add the parsley and Gouda cheese, place in an oven at 350ºF, and bake for 15 minutes. Divide on plates and serve hot.
Nutrition: Calories - 200, Fat - 5, Fiber - 3, Carbs - 6, Protein - 14
Sausage Salad
Preparation time: 10 minutes
Cooking time: 7 minutes
Servings: 4
Ingredients:
8 pork sausage links, sliced
1 pound mixed cherry tomatoes, cut in half
4 cups baby spinach
1 tablespoon avocado oil
1 pound mozzarella cheese, cubed
2 tablespoons lemon juice
⅔ cup basil pesto
Salt and ground black pepper, to taste
Directions:
Heat up a pan with the oil over medium-high heat, add the sausage slices, stir, and cook them for 4 minutes on each side. In a salad bowl, mix the spinach with mozzarella cheese, tomatoes, salt, pepper, lemon juice, and pesto, and toss to coat. Add the sausage pieces, toss again, and serve.
Nutrition: Calories - 250, Fat - 12, Fiber - 3, Carbs - 8, Protein - 18
Sausage and Peppers Soup
Preparation time: 10 minutes
Cooking time: 1 hour and 10 minutes
Servings: 6
Ingredients:
1 tablespoon avocado oil
32 ounces pork sausage meat
10 ounces canned tomatoes, and jalapeños, chopped
10 ounces spinach
1 green bell pepper, seeded and chopped
4 cups beef stock
1 teaspoon onion powder
Salt and ground black pepper, to taste
1 tablespoon cumin
1 tablespoon chili powder
1 teaspoon garlic powder
1 teaspoon Italian seasoning
Directions:
Heat up a pot with the oil over medium heat, add the sausage, stir, and brown for a couple of minutes on all sides. Add the green bell pepper, salt, and pepper, stir, and cook for 3 minutes. Add the tomatoes and jalapeños, stir, and cook for 2 minutes. Add the spinach, stir, cover, and cook for 7 minutes. Add the stock, onion powder, garlic powder, chili powder, cumin, salt, pepper, and Italian seasoning, stir, cover the pot, and cook for 30 minutes. Uncover the pot and cook soup for 15 minutes. Divide into bowls and serve.
Nutrition: Calories - 524, Fat - 43, Fiber - 2, Carbs - 4, Protein - 26
Italian Sausage Soup
Preparation time: 10 minutes
Cooking time: 30 minutes
Servings: 12
Ingredients:
½ gallon chicken stock
A drizzle of avocado oil
1 cup heavy cream
10 ounces spinach
6 bacon slices, chopped
1 pound radishes, chopped
2 garlic cloves, peeled and minced
Salt and ground black pepper, to taste
A pinch of red pepper flakes
1 onion, peeled and chopped
1½ pounds hot pork sausage, chopped
Directions:
Heat up a pot with a drizzle of avocado oil over medium-high heat, add the sausage, onion, and garlic, stir, and brown for a few minutes. Add the stock, spinach, and radishes, stir, and bring to a simmer. Add the bacon, cream, salt, pepper, and red pepper flakes, stir, and cook for 20 minutes. Divide into bowls and serve.
Nutrition: Calories - 291, Fat - 22, Fiber - 2, Carbs - 4, Protein - 17
Ketogenic Vegetable Recipes
Puréed Broccoli and Cauliflower
Preparation time: 10 minutes
Cooking time: 15 minutes
Servings: 5
Ingredients:
1 cauliflower head, separated into florets
1 broccoli head, separated into florets
Salt and ground black pepper, to taste
2 garlic cloves, peeled and minced
2 bacon slices, chopped
2 tablespoons butter
Directions:
Heat up a pot with the butter over medium-high heat, add the garlic and bacon, stir, and cook for 3 minutes. Add the caul
iflower and broccoli florets, stir, and cook for 2 minutes. Add the water to cover them, cover the pot, and simmer for 10 minutes. Add the salt and pepper, stir again, and blend soup using an immersion blender. Simmer for a couple minutes over medium heat, ladle into bowls, and serve.
Nutrition: Calories - 230, Fat - 3, Fiber - 3, Carbs - 6, Protein - 10
Broccoli Stew
Preparation time: 10 minutes
Cooking time: 40 minutes
Servings: 4
Ingredients:
1 broccoli head, separated into florets
2 teaspoons coriander seeds
A drizzle of olive oil
1 onion, peeled and chopped
Salt and ground black pepper, to taste
A pinch of red pepper, crushed
1 small ginger piece, peeled, and chopped
1 garlic clove, peeled and minced
28 ounces canned pureed tomatoes
Directions:
Put water in a pot, add the salt, bring to a boil over medium-high heat, add the broccoli florets, steam them for 2 minutes, transfer them to a bowl filled with ice water, drain them, and leave aside. Heat up a pan over medium-high heat, add the coriander seeds, toast them for 4 minutes, transfer to a grinder, ground them, and set aside as well. Heat up a pot with the oil over medium heat, add the onions, salt, pepper, and red pepper, stir, and cook for 7 minutes. Add the ginger, garlic, and coriander seeds, stir, and cook for 3 minutes. Add the tomatoes, bring to a boil, and simmer for 10 minutes. Add the broccoli, stir and cook the stew for 12 minutes. Divide into bowls and serve.
Nutrition: Calories - 150, Fat - 4, Fiber - 2, Carbs - 5, Protein - 12
Watercress Soup
Preparation time: 10 minutes
Cooking time: 10 minutes
Servings: 4
Ingredients:
6 cup chicken stock
¼ cup sherry
2 teaspoons coconut aminos
6, and ½ cups watercress
Salt and ground black pepper, to taste
2 teaspoons sesame seed
3 shallots, peeled and chopped
3 egg whites, whisked
Directions:
Put the stock into a pot, mix with salt, pepper, sherry, and coconut aminos, stir, and bring to a boil over medium-high heat. Add the shallots, watercress, and egg whites, stir, bring to a boil, divide into bowls, and serve with sesame seeds sprinkled on top.
Nutrition: Calories - 50, Fat - 1, Fiber - 0, Carbs - 1, Protein - 5
Bok Choy Soup
Preparation time: 10 minutes
Cooking time: 15 minutes
Servings: 4
Ingredients:
3 cups beef stock
1 onion, peeled and chopped
1 bunch bok choy, chopped
1½ cups mushrooms, chopped
Salt and ground black pepper, to taste
½ tablespoon red pepper flakes
3 tablespoons coconut aminos
3 tablespoons Parmesan cheese, grated
2 tablespoons Worcestershire sauce
2 bacon strips, chopped
Directions:
Heat up a pot over medium-high heat, add the bacon, stir, cook until it until crispy, transfer to paper towels, and drain the grease. Heat up the pot again over medium heat, add the mushrooms and onions, stir, and cook for 5 minutes. Add the stock, bok choy, coconut aminos, salt, pepper, pepper flakes, and Worcestershire sauce, stir, cover, and cook until bok choy is tender. Ladle the soup into bowls, sprinkle Parmesan cheese, and bacon, and serve.
Nutrition: Calories - 100, Fat - 3, Fiber - 1, Carbs - 2, Protein - 6
Bok Choy Stir-fry
Preparation time: 10 minutes
Cooking time: 7 minutes
Servings: 2
Ingredients:
2 garlic cloves, peeled and minced
2 cup bok choy, chopped
2 bacon slices, chopped
Salt and ground black pepper, to taste
A drizzle of avocado oil
Directions:
Heat up a pan with the oil over medium heat, add the bacon, stir, and brown until crispy, transfer to paper towels, and drain the grease. Return the pan to medium heat, add the garlic and bok choy, stir, and cook for 4 minutes. Add the salt, pepper, and return the bacon to the pan, stir, cook for 1 minute, divide on plates, and serve.
Nutrition: Calories - 50, Fat - 1, Fiber - 1, Carbs - 2, Protein - 2
Cream of Celery Soup
Preparation time: 10 minutes
Cooking time: 40 minutes
Servings: 4
Ingredients:
1 bunch celery, chopped
Salt and ground black pepper, to taste
3 bay leaves
½ garlic head, peeled, and chopped
2 onions, peeled and chopped
4 cups chicken stock
¾ cup heavy cream
2 tablespoons butter
Directions:
Heat up a pot with the butter over medium-high heat, add the onions, salt, and pepper, stir, and cook for 5 minutes. Add the bay leaves, garlic, and celery, stir, and cook for 15 minutes. Add the stock, more salt and pepper, stir, cover the pot, reduce the heat, and simmer for 20 minutes. Add the cream, stir, and blend everything using an immersion blender. Ladle into soup bowls and serve.
Nutrition: Calories - 150, Fat - 3, Fiber - 1, Carbs - 2, Protein - 6
Celery Soup
Preparation time: 10 minutes
Cooking time: 25 minutes
Servings: 8
Ingredients:
26 ounces celery leaves, and stalks, chopped
1 tablespoon dried onion flakes
Salt and ground black pepper, to taste
3 teaspoons fenugreek powder
3 teaspoons vegetable stock powder
10 ounces sour cream
Directions:
Put the celery into a pot, add the water to cover, add the onion flakes, salt, pepper, stock powder, and fenugreek powder, stir, bring to a boil over medium heat, and simmer for 20 minutes. Use an immersion blender to make the cream, add the sour cream, more salt and pepper, and blend again. Heat up soup again over medium heat, ladle into bowls, and serve.
Nutrition: Calories - 140, Fat - 2, Fiber - 1, Carbs - 5, Protein - 10
Celery Stew
Preparation time: 10 minutes
Cooking time: 30 minutes
Servings: 6
Ingredients:
1 celery bunch, chopped
1 onion, peeled and chopped
1 bunch green onion, peeled and chopped
4 garlic cloves, peeled and minced
Salt and ground black pepper, to taste
1 fresh parsley bunch, chopped
2 fresh mint bunches, chopped
3 dried Persian lemons, pricked with a fork
2 cups water
2 teaspoons chicken bouillon
4 tablespoons olive oil
Directions:
Heat up a pot with the oil over medium-high heat, add the onion, green onions, and garlic, stir, and cook for 6 minutes. Add the celery, Persian lemons, chicken bouillon, salt, pepper, and water, stir, cover pot, and simmer on medium heat for 20 minutes. Add the parsley and mint, stir, and cook for 10 minutes. Divide into bowls and serve.
Nutrition: Calories - 170, Fat - 7, Fiber - 4, Carbs - 6, Protein - 10
Spinach Soup
Preparation time: 10 minutes
Cooking time: 15 minutes
Servings: 8
Ingredients:
2 tablespoons butter
20 ounces spinach, chopped
1 teaspoon garlic, minced
Salt and ground black pepper, to taste
45 ounces chicken stock
½ teaspoon ground nutmeg
2 cups heavy cream
1 onion, peeled and chopped
Directions:
Heat up a pot with the butter over medium heat, add the onion, stir, and cook for 4 minutes. Add the garlic, stir, and cook
for 1 minute. Add the spinach and stock, stir, and cook for 5 minutes. Blend soup with an immersion blender, and heat up the soup again. Add the salt, pepper, nutmeg, and cream, stir, and cook for 5 minutes. Ladle into bowls and serve.
Nutrition: Calories - 245, Fat - 24, Fiber - 3, Carbs - 4, Protein - 6
Sautéed Mustard Greens
Preparation time: 10 minutes
Cooking time: 20 minutes
Servings: 4
Ingredients:
2 garlic cloves, peeled and minced
1 tablespoon olive oil
2½ pounds collard greens, chopped
1 teaspoon lemon juice
1 tablespoon butter
Salt and ground black pepper, to taste
Directions: