by Emily Willis
Nutrition: Calories - 140, Fat - 4, Fiber - 2, Carbs - 4, Protein - 18
Swiss Chard and Vegetable Soup
Preparation time: 10 minutes
Cooking time: 2 hours and 10 minutes
Servings: 4
Ingredients:
1 onion, peeled and chopped
1 bunch Swiss chard, chopped
1 yellow squash, chopped
1 zucchini, chopped
1 green bell pepper, seeded and chopped
Salt and ground black pepper, to taste
6 carrots, peeled and chopped
4 cups tomatoes, cored and chopped
1 cup cauliflower florets, chopped
1 cup green beans, chopped
6 cups chicken stock
7 ounces canned tomato paste
2 cups water
1 pound sausage, chopped
2 garlic cloves, peeled and minced
2 teaspoons thyme, chopped
1 teaspoon dried rosemary
1 tablespoon fennel, minced
½ teaspoon red pepper flakes
Some grated Parmesan cheese, for serving
Directions:
Heat up a pan over medium-high heat, add the sausage and garlic, stir and cook until it browns, and transfer along with its juices to a slow cooker. Add the onion, Swiss chard, squash, bell pepper, zucchini, carrots, tomatoes, cauliflower, green beans, tomato paste, stock, water, thyme, fennel, rosemary, pepper flakes, salt, and pepper, stir, cover, and cook on high for 2 hours. Uncover the slow cooker, stir the soup, ladle into bowls, sprinkle Parmesan cheese on top, and serve.
Nutrition: Calories - 150, Fat - 8, Fiber - 2, Carbs - 4, Protein - 9
Roasted Tomato Cream
Preparation time: 10 minutes
Cooking time: 1 hour
Servings: 8
Ingredients:
1 jalapeño pepper, chopped
4 garlic cloves, peeled and minced
2 pounds cherry tomatoes, cut in half
1 onion, peeled and cut into wedges
Salt and ground black pepper, to taste
¼ cup olive oil
½ teaspoon dried oregano
4 cups chicken stock
¼ cup fresh basil, chopped
½ cup Parmesan cheese, grated
Directions:
Spread the tomatoes, and onion in a baking dish. Add the garlic and chili pepper, season with salt, pepper, and oregano, and drizzle the oil. Toss to coat and bake in the oven at 425ºF for 30 minutes. Take the tomato mixture out of the oven, transfer to a pot, add the stock, and heat everything up over medium-high heat. Bring to a boil, cover the pot, reduce heat, and simmer for 20 minutes. Blend using an immersion blender, add the salt and pepper to taste, and basil, stir, and ladle into soup bowls. Sprinkle with Parmesan cheese on top and serve.
Nutrition: Calories - 140, Fat - 2, Fiber - 2, Carbs - 5, Protein - 8
Eggplant Soup
Preparation time: 10 minutes
Cooking time: 50 minutes
Servings: 4
Ingredients:
4 tomatoes
1 teaspoon garlic, minced
¼ onion, peeled and chopped
Salt and ground black pepper, to taste
2 cups chicken stock
1 bay leaf
½ cup heavy cream
2 tablespoons fresh basil, chopped
4 tablespoons Parmesan cheese, grated
1 tablespoon olive oil
1 eggplant, chopped
Directions:
Spread the eggplant pieces on a baking sheet, mix with oil, onion, garlic, salt, and pepper, place in an oven at 400ºF, and bake for 15 minutes. Put water in a pot, bring to a boil over medium heat, add the tomatoes, steam them for 1 minute, peel them, and chop. Take the eggplant mixture out of the oven, and transfer to a pot. Add the tomatoes, stock, bay leaf, salt, and pepper, stir, bring to a boil, and simmer for 30 minutes. Add the heavy cream, basil, and Parmesan cheese, stir, ladle into soup bowls, and serve.
Nutrition: Calories - 180, Fat - 2, Fiber - 3, Carbs - 5, Protein - 10
Eggplant Stew
Preparation time: 10 minutes
Cooking time: 30 minutes
Servings: 4
Ingredients:
1 onion, peeled and chopped
2 garlic cloves, peeled and chopped
1 bunch fresh parsley, chopped
Salt and ground black pepper, to taste
1 teaspoon dried oregano
2 eggplants, cut into medium-sized chunks
2 tablespoons olive oil
2 tablespoons capers, chopped
12 green olives, pitted and sliced
5 tomatoes, cored and chopped
3 tablespoons herb vinegar
Directions:
Heat up a pot with the oil over medium heat, add the eggplant, oregano, salt, and pepper, stir, and cook for 5 minutes. Add the garlic, onion, and parsley, stir, and cook for 4 minutes. Add the capers, olives, vinegar, and tomatoes, stir, and cook for 15 minutes. Add more salt and pepper, if needed, stir, divide into bowls, and serve.
Nutrition: Calories - 200, Fat - 13, Fiber - 3, Carbs - 5, Protein - 7
Roasted Bell Peppers Soup
Preparation time: 10 minutes
Cooking time: 15 minutes
Servings: 6
Ingredients:
12 ounces roasted bell peppers, seeded and chopped
2 tablespoons olive oil
2 garlic cloves, peeled and minced
29 ounces canned chicken stock
Salt and ground black pepper, to taste
7 ounces water
⅔ cup heavy cream
1 onion, peeled and chopped
¼ cup Parmesan cheese, grated
2 celery stalks, chopped
Directions:
Heat up a pot with the oil over medium heat, add the onion, garlic, celery, and some salt, and pepper, stir, and cook for 8 minutes. Add the bell peppers, water, and stock, stir, bring to a boil, cover, reduce the heat, and simmer for 5 minutes. Use an immersion blender to puree the soup, then add more salt, pepper, and cream, stir, bring to a boil, and take off the heat. Ladle into bowls, sprinkle Parmesan cheese, and serve.
Nutrition: Calories - 176, Fat - 13, Fiber - 1, Carbs - 4, Protein - 6
Cabbage Soup
Preparation time: 10 minutes
Cooking time: 45 minutes
Servings: 8
Ingredients:
1 garlic clove, peeled and minced
1 cabbage head, chopped
2 pounds ground beef
1 onion, peeled and chopped
1 teaspoon cumin
4 bouillon cubes
Salt and ground black pepper, to taste
10 ounces canned tomatoes, and green chilies
4 cups water
Directions:
Heat up a pan over medium heat, add the beef, stir, and brown for a few minutes. Add the onion, stir, cook for 4 minutes, and transfer to a pot. Heat the pot, add the cabbage, cumin, garlic, bouillon cubes, tomatoes, and chilies, and water, stir, bring to a boil over high heat, cover, reduce temperature, and cook for 40 minutes. Season with salt and pepper, stir, ladle into soup bowls, and serve.
Nutrition: Calories - 200, Fat - 3, Fiber - 2, Carbs - 6, Protein - 8
Ketogenic Dessert Recipes
Chocolate Truffles
Preparation time: 10 minutes
Cooking time: 6 minutes
Servings: 22
Ingredients:
1 cup sugar-free chocolate chips
2 tablespoons butter
⅔ cup heavy cream
2 teaspoons brandy
2 tablespoons swerve
¼ teaspoon vanilla extract
Cocoa powder
Directions:
Put the heavy cream in a heatproof bowl, add the swerve, butter, and chocolate chips, stir, introduce in a microwave, and heat up for 1 minute. Set aside for 5 minutes, stir well, and mix with brandy, and vanil
la extract. Stir again and set aside in the refrigerator for a couple of hours. Use a melon baller to shape the truffles, roll them in cocoa powder, and serve.
Nutrition: Calories - 60, Fat - 5, Fiber - 4, Carbs - 6, Protein - 1
Doughnuts
Preparation time: 10 minutes
Cooking time: 15 minutes
Servings: 24
Ingredients:
¼ cup erythritol
¼ cup flaxseed meal
¾ cup almond flour
1 teaspoon baking powder
1 teaspoon vanilla extract
2 eggs
3 tablespoons coconut oil
¼ cup coconut milk
20 drops red food coloring
A pinch of salt
1 tablespoon cocoa powder
Directions:
In a bowl, mix the flaxseed meal with almond flour, cocoa powder, baking powder, erythritol, and salt, and stir. In another bowl, mix the coconut oil with coconut milk, vanilla extract, food coloring, and eggs, and stir. Combine the 2 mixtures, stir using a hand mixer, transfer to a bag, make a hole in the bag, and shape 12 doughnuts on a baking sheet. Place in an oven at 350ºF, and bake for 15 minutes. Arrange them on a platter and serve.
Nutrition: Calories - 60, Fat - 4, Fiber - 0, Carbs - 1, Protein - 2
Chocolate Bombs
Preparation time: 10 minutes
Cooking time: 10 minutes
Servings: 12
Ingredients:
10 tablespoons coconut oil
3 tablespoons macadamia nuts, chopped
2 packets stevia
5 tablespoons unsweetened coconut powder
A pinch of salt
Directions:
Put the coconut oil in a pot and melt over medium heat. Add the stevia, salt, and cocoa powder, stir well, and take off the heat. Spoon this into a candy tray and keep in the refrigerator for a couple of hours. Sprinkle the macadamia nuts on top, and keep in the refrigerator until ready to serve.
Nutrition: Calories - 50, Fat - 1, Fiber - 0, Carbs - 1, Protein - 2
Gelatin
Preparation time: 2 hours 10 minutes
Cooking time: 5 minutes
Servings: 12
Ingredients:
2 ounces packets sugar-free gelatin
1 cup cold water
1 cup hot water
3 tablespoons erythritol
2 tablespoons gelatin powder
1 teaspoon vanilla extract
1 cup heavy cream
1 cup boiling water
Directions:
Put the gelatin packets in a bowl, add the 1 cup hot water, stir until it dissolves, and then mix with 1 cup cold water. Pour this into a lined square dish, and keep in the refrigerator for 1 hour. Cut into cubes, and set aside. In a bowl, mix the erythritol with vanilla extract, 1 cup boiling water, gelatin, and heavy cream, and stir well. Pour half of this mix into a silicon round mold, spread the gelatin cubes, and then top with the rest of the gelatin. Keep in the refrigerator for 1 more hour and then serve.
Nutrition: Calories - 70, Fat - 1, Fiber - 0, Carbs - 1, Protein - 2
Strawberry Pie
Preparation time: 2 hours and 10 minutes
Cooking time: 5 minutes
Servings: 12
Ingredients:
For the crust:
1 cup coconut, shredded
1 cup sunflower seeds
¼ cup butter
A pinch of salt
For the filling:
1 teaspoon gelatin
8 ounces cream cheese
4 ounces strawberries
2 tablespoons water
½ tablespoon lemon juice
¼ teaspoon stevia
½ cup heavy cream
8 ounces strawberries, hulled, and chopped, for serving
16 ounces heavy cream, for serving
Directions:
In a food processor, mix the sunflower seeds with coconut, a pinch of salt, and butter, and stir well. Put this into a greased springform pan and press well on the bottom. Heat up a pan with the water over medium heat, add the gelatin, stir until it dissolves, take off the heat, and set aside to cool down. Add this to a food processor, mix with 4 ounces strawberries, cream cheese, lemon juice, and stevia, and blend well. Add the ½ cup heavy cream, stir well, and spread this over the crust. Top with 8 ounces strawberries, and 16 ounces heavy cream, and keep in the refrigerator for 2 hours before slicing and serving.
Nutrition: Calories - 234, Fat - 23, Fiber - 2, Carbs - 6, Protein - 7
Chocolate Pie
Preparation time: 3 hours 10 minutes
Cooking time: 20 minutes
Servings: 10
Ingredients:
For the crust:
½ teaspoon baking powder
1½ cup almond crust
A pinch of salt
⅓ cup stevia
1 egg
1½ teaspoons vanilla extract
3 tablespoons butter
1 teaspoon butter for the pan
For the filling:
1 tablespoon vanilla extract
4 tablespoons butter
4 tablespoons sour cream
16 ounces cream cheese
½ cup cut stevia
½ cup cocoa powder
2 teaspoons granulated stevia
1 cup whipping cream
1 teaspoon vanilla extract
Directions:
Grease a springform pan with 1 teaspoon butter, and set aside. In a bowl, mix the baking powder with ⅓ cup stevia, a pinch of salt and almond flour, and stir. Add the 3 tablespoons butter, egg, and 1½ teaspoon vanilla extract, stir until you obtain a dough. Press this well into springform pan, place in an oven at 375ºF, and bake for 11 minutes. Take the pie crust out of the oven, cover with aluminum foil, and bake for 8 minutes. Take it out of the oven and set aside to cool down. In a bowl, mix the cream cheese with 4 tablespoons butter, sour cream, 1 tablespoon vanilla extract, cocoa powder, and ½ cup stevia, and stir well. In another bowl, mix the whipping cream with 2 teaspoons stevia, and 1 teaspoon vanilla extract, and stir using a mixer. Combine the 2 mixtures, pour into pie crust, spread well, place in the refrigerator for 3 hours, and then serve.
Nutrition: Calories - 450, Fat - 43, Fiber - 3, Carbs - 7, Protein - 7
Mini Cheesecakes
Preparation time: 10 minutes
Cooking time: 15 minutes
Servings: 9
Ingredients:
For the cheesecakes:
2 tablespoons butter
8 ounces cream cheese
3 tablespoons coffee
3 eggs
⅓ cup swerve
1 tablespoon sugar-free caramel syrup
For the frosting:
3 tablespoons sugar-free caramel syrup
3 tablespoons butter
8 ounces mascarpone cheese, softened
2 tablespoons swerve
Directions:
In a blender, mix the cream cheese with eggs, 2 tablespoons butter, coffee, 1 tablespoon caramel syrup, and ⅓ cup swerve, and pulse well. Spoon this into a cupcakes pan, place in an oven at 350ºF, and bake for 15 minutes. Set aside to cool down, and then keep in the freezer for 3 hours. In a bowl, mix the 3 tablespoons butter with 3 tablespoons caramel syrup, 2 tablespoons swerve, and mascarpone cheese, and blend well. Spoon this over cheesecakes and serve.
Nutrition: Calories - 254, Fat - 23, Fiber - 0, Carbs - 1, Protein - 5
Raspberry and Coconut Dessert
Preparation time: 10 minutes
Cooking time: 5 minutes
Servings: 12
Ingredients:
½ cup coconut butter
½ cup coconut oil
½ cup raspberries, dried
¼ cup swerve
½ cup coconut, shredded
Directions:
In a food processor, blend the dried berries well. Heat up a pan with the butter over medium heat. Add the oil, coconut, and swerve, stir, and cook for 5 minu
tes. Pour half of this into a lined baking pan and spread well. Add the raspberry powder and spread well. Top with the rest of the butter mixture, spread, and keep in the refrigerator for a couple of hours, then cut into pieces and serve.
Nutrition: Calories - 234, Fat - 22, Fiber - 2, Carbs - 4, Protein - 2
Chocolate Cups
Preparation time: 30 minutes
Cooking time: 5 minutes
Servings: 20
Ingredients:
½ cup coconut butter
½ cup coconut oil
3 tablespoons swerve
½ cup coconut, shredded
1. 5 ounces cocoa butter
1 ounces chocolate, unsweetened
¼ cup cocoa powder
¼ teaspoon vanilla extract
¼ cup swerve
Directions:
In a pan, mix the coconut butter with coconut oil, stir, and heat up over medium heat. Add the coconut and 3 tablespoons swerve, stir well, take off the heat, scoop into a lined muffins pan, and keep in the refrigerator for 30 minutes. In a bowl, mix the cocoa butter with the chocolate, vanilla extract, ¼ cup swerve, and stir well. Place this over a bowl filled with boiling water and stir until everything is smooth. Spoon this over coconut cupcakes, keep in the refrigerator for 15 minutes, and then serve.