[2018] Complete Keto Diet Cookbook
Page 8
Preparation time: 10 minutes
Cooking time: 20 minutes
Servings: 6
Ingredients:
½ cup yellow onion, chopped
2 tablespoons olive oil
1 garlic clove, minced
1 teaspoon cumin, ground
1 teaspoon coriander, ground
2 cups pumpkin puree
Salt and black pepper to the taste
32 ounces chicken stock
½ cup coconut cream
Directions:
Heat up a pot with the oil over medium heat, add onions and garlic, stir and cook for 4 minutes.
Add cumin and coriander, stir and cook for 1 minute more.
Add stock and pumpkin puree, stir and cook for 5 minutes.
Add salt and pepper and cream, blend soup well using an immersion blender, cook for 10 minutes more and divide into bowls and serve for lunch.
Enjoy!
Nutrition: calories 270, fat 12, fiber 6, carbs 14, protein 5
Pork Pie
Preparation time: 10 minutes
Cooking time: 50 minutes
Servings: 6
Ingredients:
For the crust:
2 cups cracklings
¼ cup flax meal
1 cup almond flour
2 eggs
For the filling:
1 cup cheddar cheese, grated
4 eggs
12 ounces pork loin, chopped
½ cup coconut cream
1 red onion, chopped
¼ cup chives, chopped
2 garlic cloves, minced
Salt and black pepper to the taste
2 tablespoons ghee, melted
Directions:
1. In your food processor, combine the crackings with the flour, flax meal and 2 eggs, blend until you obtain a dough, transfer to a pie pan, press well on the bottom, introduce in the oven at 350 degrees F and bake for 15 minutes.
2. Heat up a pan with the ghee over medium-high heat, add garlic and onion, stir and cook for 5 minutes.
3. Add bacon and pork loin, brown for 5-6 minutes and take off heat.
4. In a bowl, combine 4 eggs with salt, pepper, cheese, chives and cream and blend well.
5. Spread pork into pie pan, add eggs mix, introduce in the oven at 350 degrees F, bake for 25 minutes, slice and serve for lunch.
Enjoy!
Nutrition: calories 405, fat 14, fiber 3, carbs 13, protein 33
Chicken and Mint Sauce
Preparation time: 20 minutes
Cooking time: 25 minutes
Servings: 6
Ingredients:
18 chicken wings
1 tablespoon turmeric powder
1 tablespoon ginger, grated
1 tablespoon coriander, ground
1 tablespoon sweet paprika
Salt and black pepper to the taste
2 tablespoons olive oil
For the sauce:
Juice of ½ lime
1 cup mint leaves
1-inch ginger, grated
¾ cup cilantro
1 tablespoon olive oil
1 tablespoon water
Salt and black pepper to the taste
Directions:
In a bowl, combine 1 tablespoon ginger with coriander, paprika, turmeric, salt, pepper and 2 tablespoons oil, stir well, add the chicken wings, toss and keep in the fridge for 20 minutes.
Heat up your grill over high heat, add the wings, cook for 25 minutes, turning them from time to time and divide them between plates,
In a blender, combine the mint with cilantro, 1-inch ginger, lime juice, 1 tablespoon oil, salt, pepper and water, blend well, spread over the chicken wings and serve for lunch.
Enjoy!
Nutrition: calories 260, fat 5, fiber 7, carbs 15, protein 11
One Pan Chicken Thighs
Preparation time: 10 minutes
Cooking time: 30 minutes
Servings: 4
Ingredients:
4 chicken thighs
2 cups mushrooms, sliced
¼ cup ghee
Salt and black pepper to the taste
½ teaspoon onion powder
½ teaspoon garlic powder
½ cup water
1 teaspoon mustard
1 tablespoon parsley, chopped
Directions:
Heat up a pan with half of the ghee over medium-high heat, add chicken thighs, salt, pepper, garlic and onion powder, cook for 3 minutes on each side and transfer to a bowl.
Heat up the same pan with the rest of the ghee over medium-high heat, add mushrooms, mustard and water, stir and cook for 5 minutes.
Return chicken to the pan, stir, cover, cook for 15 minutes, add parsley, toss, divide between plates and serve for lunch.
Enjoy!
Nutrition: calories 273, fat 32, fiber 6, carbs 12, protein 26
Ketogenic Side Dish Recipes
Chinese Brussels Sprouts
Preparation time: 10 minutes
Cooking time: 30 minutes
Servings: 6
Ingredients:
2 pounds Brussels sprouts, halved
2 tablespoons olive oil
A pinch of salt and black pepper
1 teaspoon sesame oil
2 garlic cloves, minced
½ cup coconut aminos
½ cup water
2 teaspoons apple cider vinegar
1 tablespoon stevia
2 teaspoons garlic chili sauce
A pinch of red pepper flakes
Directions:
Spread the sprouts on a lined baking sheet, season them with salt and pepper, drizzle the olive oil, toss them, bake them in the oven at 425 degrees F for 20 minutes and transfer them to a bowl.
Heat up a pan with the sesame oil over medium heat, add garlic, stir and cook for 1 minute.
Add coconut aminos, water, vinegar, stevia, chili paste, salt, pepper and pepper flakes, stir, bring to a simmer and cook for 3 minutes.
Add the sprouts, toss, introduce the pan in preheated broil over medium-high heat, broil them for 6 minutes, divide between plates and serve as a side dish.
Enjoy!
Nutrition: calories 271, fat 4, fiber 7, carbs 13, protein 11
Special Cauliflower Mix
Preparation time: 10 minutes
Cooking time: 35 minutes
Servings: 4
Ingredients:
2 tablespoons sweet chili sauce
3 tablespoons olive oil
3 garlic cloves, minced
Juice of 1 lime
1 cauliflower head, florets separated
1 teaspoon cilantro, chopped
A pinch of salt and black pepper
Directions:
In a bowl, the chili sauce with the oil, garlic, lime juice, salt, pepper, cilantro and the cauliflower, toss well, spread on a lined baking sheet, introduce in the oven and cook at 425 degrees F for 35 minutes.
Divide the cauliflower between plates and serve as a side dish.
Enjoy!
Nutrition: calories 271, fat 4, fiber 7, carbs 11, protein 7
Cheesy Brussels Sprouts
Preparation time: 10 minutes
Cooking time: 30 minutes
Servings: 6
Ingredients:
2 tablespoons olive oil
2 pounds Brussels sprouts
2 garlic cloves, minced
1 teaspoon thyme, chopped
A pinch of salt and black pepper
1 cup mozzarella, shredded
¼ cup parmesan, grated
1 tablespoon parsley, chopped
Directions:
Put some water in a pot, bring to a boil over medium-high heat, add sprouts, cook them for 10 minutes, transfer them to a bowl filled with ice water, cool them down and drain them well.
In a bowl, combine the Brussels sprouts with salt, pepper, oil, garlic and thyme, toss and smash them a bit.
Spread smashed Brussels sprouts on a lined baki
ng sheet, sprinkle mozzarella and parmesan on top, introduce in the oven and bake them at 425 degrees F for 20 minutes.
Sprinkle parsley on top, divide between plates and serve as a side dish.
Enjoy!
Nutrition: calories 288, fat 4, fiber 6, carbs 12, protein 8
Baked Broccoli Mix
Preparation time: 10 minutes
Cooking time: 15 minutes
Servings: 4
Ingredients:
2 tablespoons olive oil
1 broccoli head, florets separated
2 garlic cloves, minced
½ cup mozzarella, shredded
¼ cup parmesan, grated
½ cup coconut cream
1 tablespoon parsley, chopped
Directions:
Heat up a pan with the oil over medium-high heat add broccoli, salt, pepper and garlic, stir and cook for 6 minutes.
Add parmesan, mozzarella and cream, toss, introduce the pan in the oven and cook at 375 degrees F for 10 minutes.
Add parsley, toss, divide between plates and serve as a side dish.
Enjoy!
Nutrition: calories 261, fat 3, fiber 4, carbs 11, protein 8
Bacon Brussels Sprouts
Preparation time: 10 minutes
Cooking time: 20 minutes
Servings: 6
Ingredients:
1 pound Brussels sprouts, halved
A pinch of salt and black pepper
7 bacon slices, chopped
1 yellow onion, chopped
2 tablespoons stevia
2 tablespoons olive oil
1 tablespoon parsley, chopped
2 teaspoons sweet paprika
Directions:
Heat up a pan with the oil over medium-high heat, add the onion, stir and sauté for 4-5 minutes.
Add the bacon, stir and cook for 3 minutes more.
Add the sprouts, salt, pepper, stevia, paprika and parsley, toss, cook for 10 minutes more, divide between plates and serve as a side dish.
Enjoy!
Nutrition: calories 261, fat 4, fiber 8, carbs 12, protein 9
Mediterranean Side Salad
Preparation time: 10 minutes
Cooking time: 0 minutes
Servings: 4
Ingredients:
1 pint cherry tomatoes, halved
1 cup kalamata olives, pitted and sliced
1 cucumber, sliced
½ red onion, sliced
1 cup feta cheese, crumbled
Juice of ½ lemon
2 tablespoons red vinegar
A pinch of salt and black pepper
1 teaspoon oregano, dried
¼ cup olive oil
Directions:
In a salad bowl, combine the tomatoes with the olives, cucumber and onion.
In a separate bowl, combine the lemon juice with the vinegar, salt, pepper, oregano and oil and whisk well.
Pour this over your salad, toss, sprinkle cheese at the end and serve as a side dish.
Enjoy!
Nutrition: calories 200, fat 3, fiber 6, carbs 9, protein 8
Spinach and Artichoke Mix
Preparation time: 10 minutes
Cooking time: 10 minutes
Servings: 4
Ingredients:
14 ounces canned artichoke hearts, drained
A pinch of salt and black pepper
2 cups baby spinach
2 tablespoons parsley, chopped
1 cup mozzarella, shredded
Juice of 1 lemon
1 and ¾ cup coconut milk
½ cup chicken stock
2 garlic cloves, minced
3 tablespoons ghee, melted
A pinch of red pepper flakes
Directions:
Heat up a pan with the ghee over medium-high heat, add the garlic, stir and cook for 2 minutes.
Add lemon juice, coconut milk, stock, artichokes, salt and pepper, stir and cook for 5 minutes.
Add spinach, pepper flakes and mozzarella, toss, cook for 3 minutes more, divide between plates, sprinkle parsley on top and serve as a side dish.
Enjoy!
Nutrition: calories 277, fat 4, fiber 7, carbs 11, protein 9
Simple Roasted Brussels Sprouts
Preparation time: 10 minutes
Cooking time: 25 minutes
Servings: 4
Ingredients:
1 pound Brussels sprouts, halved
2 tablespoons olive oil
A pinch of salt and black pepper
Directions:
Spread the sprouts on a lined baking sheet, add the oil, salt and pepper, toss, introduce in the oven and bake at 425 degrees F for 25 minutes.
Divide between plates and serve as a side dish.
Enjoy!
Nutrition: calories 200, fat 2, fiber 3, carbs 11, protein 8
Easy Veggie Mix
Preparation time: 10 minutes
Cooking time: 20 minutes
Servings: 4
Ingredients:
1 pound Brussels sprouts, halved
2 carrots, sliced
2 tablespoons olive oil
1 teaspoon rosemary, chopped
1 tablespoon balsamic vinegar
1 teaspoon thyme, chopped
½ cup cranberries, dried
Directions:
Spread the sprouts on a lined baking sheet, add carrots, rosemary, vinegar, oil and thyme, toss, introduce in the oven and cook at 400 degrees F for 20 minutes.
Divide between plates, sprinkle cranberries on top and serve as a side dish.
Enjoy!
Nutrition: calories 199, fat 2, fiber 5, carbs 11, protein 7
Lime Cauliflower Rice
Preparation time: 10 minutes
Cooking time: 15 minutes
Servings: 4
Ingredients:
1 tablespoon ghee, melted
Juice of 2 limes
A pinch of salt and black pepper
1 cup cauliflower rice
1 and ½ cups veggie stock
1 tablespoon cilantro, chopped
Directions:
Heat up a pan with the ghee over medium-high heat, add the cauliflower rice, stir and cook for 5 minutes.
Add lime juice, salt, pepper and stock, stir, bring to a simmer and cook for 10 minutes.
Add cilantro, toss, divide between plates and serve as a side dish.
Enjoy!
Nutrition: calories 181, fat 2, fiber 5, carbs 9, protein 6
Zucchini Noodles Side Dish
Preparation time: 10 minutes
Cooking time: 0 minutes
Servings: 4
Ingredients:
4 zucchinis, cut with a spiralizer
2 tablespoons olive oil
A pinch of salt and black pepper
1 cup mozzarella, shredded
2 cups cherry tomatoes, halved
¼ cup basil, torn
2 tablespoons balsamic vinegar
Directions:
In a bowl, combine the zucchini noodles with salt, pepper and the oil, toss and leave aside for 10 minutes.
Add mozzarella, tomatoes, basil and vinegar, toss, divide between plates and serve as a side dish.
Enjoy!
Nutrition: calories 188, fat 6, fiber 8, carbs 8, protein 6
Cauliflower Mash
Preparation time: 10 minutes
Cooking time: 10 minutes
Servings: 6
Ingredients:
2 cauliflower heads, florets separated
1/3 cup coconut cream
1/3 cup coconut milk
1 tablespoon chives, chopped
A pinch of salt and black pepper
Directions:
Put some water in a pot, bring to a boil over medium-high heat, add cauliflower florets, cook them for 10 minutes, drain them well, mash using a potato masher and stir.
Add the cream, the coconut milk, salt, pepper and chives, stir well, divide between plates and serve as a side dish.
Enjoy!
Nutrition: calories 200, fat 2, fiber 3, carbs 9, protein 5
Ranch Brussels Sprouts
Preparation time: 10 minutes
Cooking time: 30 minutes
Servings: 4
Ingredients:
1 pound Brussels sprouts, halved
1 teaspoon oregano, dried
1 tablespoon olive oil
3 garlic cloves, minced
½ teaspoon hot paprika
A pinch of salt and black pepper
2 tablespoons keto ranch dressing
1 tablespoon parmesan, grated
Directions:
Spread the sprouts on a lined baking sheet, add oregano, oil, garlic, paprika, salt and pepper, toss, bake them in the oven at 425 degrees F for 30 minutes, add parmesan and keto ranch dressing, toss well, divide between plates and serve as a side dish.
Enjoy!
Nutrition: calories 222, fat 4, fiber 6, carbs 12, protein 8