[2018] Complete Keto Diet Cookbook
Page 9
Fried Cauliflower Rice
Preparation time: 10 minutes
Cooking time: 15 minutes
Servings: 4
Ingredients:
1 tablespoon ghee, melted
1 small yellow onion, chopped
2 carrots, chopped
2 hot dogs, sliced
1 tablespoon avocado oil
1 garlic clove, minced
2 and ½ cups cauliflower rice, steamed
2 eggs, whisked
2 tablespoons coconut aminos
2 scallion, sliced
Directions:
Heat up a pan with the ghee over medium-high heat, add onion, carrots, garlic and hot dogs, stir and cook for 5 minutes.
Add cauliflower rice and avocado oil, stir and cook for 5 minutes more.
Add the eggs, toss everything, cook for 5 more minutes until the eggs are scrambled, add the aminos and the scallions, toss, divide between plates and serve as a side dish.
Enjoy!
Nutrition: calories 200, fat 3, fiber 5, carbs 13, protein 8
Baked Asparagus Dish
Preparation time: 10 minutes
Cooking time: 30 minutes
Servings: 6
Ingredients:
3 garlic cloves, minced
¾ cup coconut cream
2 pounds asparagus, trimmed
1 cup parmesan, grated
A pinch of salt and black pepper
1 cup mozzarella, shredded
Directions:
In a baking dish, combine the asparagus with the garlic, cream, salt, pepper, mozzarella and top with the parmesan, introduce in the oven and bake at 400 degrees F for 30 minutes.
Divide between plates and serve as a side dish.
Enjoy!
Nutrition: calories 200, fat 3, fiber 6, carbs 12, protein 9
Creamy Carrots
Preparation time: 10 minutes
Cooking time: 20 minutes
Servings: 4
Ingredients:
2 and ½ pounds baby carrots
3 shallots, chopped
2 tablespoons olive oil
1 teaspoon thyme, chopped
A pinch of salt and black pepper
¼ cup coconut cream
Directions:
In a baking dish, combine the carrots with the shallots, oil, thyme, salt, pepper and cream, toss, introduce in the oven and bake at 425 degrees F for 20 minutes.
Divide the mix between plates and serve as a side dish.
Enjoy!
Nutrition: calories 199, fat 2, fiber 5, carbs 9, protein 5
Carrots and Walnuts Mix
Preparation time: 10 minutes
Cooking time: 10 minutes
Servings: 4
Ingredients:
2 pounds baby carrots
2 tablespoons ghee, melted
3 ounces canned walnuts, chopped
1 teaspoon apple cider vinegar
A pinch of salt and black pepper
1 tablespoon chives, chopped
Directions:
Put the carrots in a pot, add water to cover them, bring to a simmer over medium heat, cook for 8 minutes and drain them well.
Heat up a pan with the ghee over medium heat, add walnuts, vinegar, salt and pepper, stir and cook for 2 minutes.
Add the carrots, and the chives, stir, divide between plates and serve as a side dish.
Enjoy!
Nutrition: calories 210, fat 3, fiber 4, carbs 9, protein 6
Carrots and Capers Mix
Preparation time: 10 minutes
Cooking time: 13 minutes
Servings: 8
Ingredients:
3 pounds rainbow carrots, sliced
1 yellow onion, chopped
2 tablespoons olive oil
½ cup water
3 tablespoons raisins
3 tablespoons vinegar
1 tablespoon capers
A pinch of salt and black pepper
Directions:
Heat up a pan with the oil over medium-high heat, add the onion, stir and cook for 5 minutes.
Add the carrots, water, raisins, vinegar, capers, salt and pepper, stir, cover the pan, cook the mix for 8 minutes, divide between plates and serve as a side dish.
Enjoy!
Nutrition: calories 199, fat 2, fiber 3, carbs 9, protein 11
Chipotle Rainbow Carrots
Preparation time: 10 minutes
Cooking time: 25 minutes
Servings: 8
Ingredients:
3 pounds rainbow carrots, halved lengthwise
3 tablespoons olive oil
½ teaspoon cumin, ground
¼ teaspoon chipotle powder
A pinch of salt and black pepper
1 tablespoon cilantro, chopped
Directions:
Spread the carrots on a lined baking sheet, add the oil, cumin, chipotle powder, salt, pepper and cilantro, 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 4, carbs 9, protein 8
Simple Haricot Verts Mix
Preparation time: 10 minutes
Cooking time: 15 minutes
Servings: 4
Ingredients:
2 pounds haricot verts
4 ounces pancetta, chopped
½ cup dates, sliced
A pinch of salt and black pepper
Directions:
Heat up a pan over medium-high heat, add the pancetta, stir and cook for 5 minutes.
Add haricot verts, dates, salt and pepper, toss, cook for 10 minutes, divide between plates and serve as a side dish.
Enjoy!
Nutrition: calories 181, fat 2, fiber 6, carbs 9, protein 8
Green Beans Mix
Preparation time: 10 minutes
Cooking time: 20 minutes
Servings: 4
Ingredients:
2 pounds green beans, halved
3 tablespoons olive oil
A pinch of salt and black pepper
¼ cup cranberries, dried
¼ cup almonds, chopped
Directions:
Spread the green beans on a lined baking sheet, season with salt, pepper and the oil, toss, introduce in the oven and cook at 425 degrees F for 15 minutes.
Add the cranberries and the almonds, toss, cook for 5 minutes more, divide between plates and serve as a side dish.
Enjoy!
Nutrition: calories 181, fat 3, fiber 5, carbs 10, protein 6
Garlicky Green Beans
Preparation time: 10 minutes
Cooking time: 10 minutes
Servings: 4
Ingredients:
1 and ½ pounds green beans, trimmed
4 garlic cloves, minced
½ teaspoon red pepper flakes
3 tablespoons olive oil
2 tablespoons parmesan, grated
Directions:
Put the green beans in a pot, add water to cover them, bring to a simmer over medium-high heat, cook for 5 minutes, drain and put into a bowl.
Heat up a pan with the oil over medium-high heat, add the garlic, pepper flakes and the green beans, stir, cook for 6 minutes, divide between plates, sprinkle parmesan on top and serve as a side dish.
Enjoy!
Nutrition: calories 200, fat 3, fiber 6, carbs 11, protein 6
Easy Parmesan Zucchini
Preparation time: 10 minutes
Cooking time: 15 minutes
Servings: 4
Ingredients:
Cooking spray
4 zucchinis, quartered lengthwise
½ teaspoon thyme, dried
½ cup parmesan, grated
2 tablespoons olive oil
2 tablespoons parsley, chopped
½ teaspoon basil, dried
¼ teaspoon garlic powder
A pinch of salt and black pepper
½ teasp
oon oregano, dried
Directions:
Grease a lined baking sheet with the cooking spray, spread zucchini quarters, add salt, pepper, thyme, oil, basil, garlic powder, oregano, parmesan and parsley, toss, introduce in the oven and cook at 350 degrees F for 15 minutes.
Divide between plates and serve as a side dish.
Enjoy!
Nutrition: calories 200, fat 2, fiber 4, carbs 11, protein 7
Baked Mushrooms Mix
Preparation time: 10 minutes
Cooking time: 15 minutes
Servings: 4
Ingredients:
3 tablespoons olive oil
¼ cup lemon juice
Zest of 1 lemon, grated
1 and ½ pounds cremini mushrooms, sliced
3 garlic cloves, minced
2 teaspoons thyme, dried
¼ cup parmesan, grated
A pinch of salt and black pepper
Directions:
Grease a baking dish with the oil, add the mushrooms, lemon juice, lemon zest, garlic, thyme, parmesan, salt and pepper, toss, introduce in the oven and cook at 375 degrees F for 15 minutes.
Divide between plates and serve as a side dish.
Enjoy!
Nutrition: calories 199, fat 2, fiber 7, carbs 12, protein 7
Green Beans Fries
Preparation time: 10 minutes
Cooking time: 15 minutes
Servings: 6
Ingredients:
½ cup parmesan, grated
A pinch of salt and black pepper
1 and ½ pounds green beans
½ cup coconut flour
2 eggs, whisked
A drizzle of olive oil
Directions:
In a bowl, combine the parmesan with salt and pepper and stir.
Dredge the green beans in flour, then in eggs and parmesan mix, arrange the fries on a lined baking sheet after you have greased it with a drizzle of oil, introduce in the oven and bake at 425 degrees F for 15 minutes.
Divide the green beans fries between plates and serve as a side dish.
Enjoy!
Nutrition: calories 188, fat 2, fiber 6, carbs 14, protein 5
Creamy Mushrooms Mix
Preparation time: 10 minutes
Cooking time: 15 minutes
Servings: 4
Ingredients:
3 garlic cloves, minced
2 tablespoons ghee, melted
15 ounces mushrooms, sliced
1/3 cup coconut cream
½ teaspoon oregano, dried
A pinch of salt and black pepper
2 tablespoons parsley, chopped
2 tablespoons parmesan, grated
Directions:
Heat up a pan with the ghee over medium heat, add the garlic, stir and cook for 2 minutes.
Add the mushrooms, the cream, oregano, salt and pepper, stir and cook for 10 minutes more.
Add parsley and parmesan, toss, cook for 3 minutes more, divide between plates and serve as a side dish.
Enjoy!
Nutrition: calories 212, fat 4, fiber 7, carbs 14, protein 9
Savory Tomato Side Salad
Preparation time: 10 minutes
Cooking time: 0 minutes
Servings: 6
Ingredients:
2 tablespoons olive oil
2 tablespoons red vinegar
2 teaspoons stevia
2 teaspoons coconut aminos
3 tablespoons ginger, grated
1 garlic clove, minced
¼ teaspoon orange zest, grated
2 teaspoons black sesame seeds
½ teaspoon red pepper, crushed
A pinch of salt and black pepper
1 and ½ pounds tomatoes, cut into wedges
2 dark plums, cut into wedges
1 cup scallions, chopped
1 cup cilantro, chopped
Directions:
In a bowl, combine the oil with the vinegar, stevia, aminos, ginger, garlic and orange zest and whisk well.
In a salad bowl, combine the tomatoes with the plums, scallions, cilantro, salt and pepper and toss.
Add the dressing and the sesame seeds, toss, divide between plates and serve as a side dish.
Enjoy!
Nutrition: calories 199, fat 3, fiber 3, carbs 11, protein 9
Tomato and Green Beans Mix
Preparation time: 10 minutes
Cooking time: 12 minutes
Servings: 8
Ingredients:
2 pounds green beans, trimmed and halved
½ cup cilantro, chopped
1 teaspoon cumin, ground
A pinch of salt and black pepper
2 tablespoons jalapeno pepper, chopped
¼ cup olive oil
1 tablespoons lime juice
1 cup cherry tomatoes, halved
1 garlic clove, minced
½ cup cheddar cheese, shredded
Directions:
Put some water in a pot, bring to a boil over medium-high heat, add the green beans, cook them for 6 minutes, drain and put them in a baking dish.
Add cilantro, cumin, salt, pepper, jalapeno, oil, lime juice, cherry tomatoes and garlic and toss.
Sprinkle the cheese all over, introduce the dish in your preheated broiler over medium heat and cook the mix for 6 minutes more.
Divide the green beans mix between plates and serve as a side dish.
Enjoy!
Nutrition: calories 200, fat 3, fiber 4, carbs 14, protein 8
Tomato Gratin
Preparation time: 10 minutes
Cooking time: 50 minutes
Servings: 8
Ingredients:
3 tablespoons olive oil
3 garlic cloves, minced
1 tablespoon balsamic vinegar
1/3 cup coconut cream
A pinch of salt and black pepper
2 tablespoons marjoram, chopped
½ cup parmesan, grated
3 pounds tomatoes, sliced
Cooking spray
Directions:
Heat up a pan with the olive oil over medium heat, add the garlic, stir and cook for 2 minutes.
Add the vinegar, coconut cream, salt, pepper and marjoram, stir and cook for 3 minutes more.
Grease baking dish with cooking spray and arrange the tomato slices.
Pour the coconut cream mix all over, spread, sprinkle parmesan on top, introduce in the oven and bake at 400 degrees F for 45 minutes.
Divide the gratin between plates and serve as a side dish.
Enjoy!
Nutrition: calories 251, fat 3, fiber 7, carbs 12, protein 9
Simple Tomato and Onion Side Salad
Preparation time: 10 minutes
Cooking time: 0 minutes
Servings: 6
Ingredients:
3 tablespoons white vinegar
1 tablespoon olive oil
1 teaspoon stevia
2 cucumbers, sliced
4 tomatoes, cut into wedges
1 sweet onion, sliced
2 tablespoons parsley, chopped
2 tablespoons chives, chopped
A pinch of salt and black pepper
Directions:
In a bowl, combine the tomatoes with the cucumbers, onion, parsley, chives, salt, pepper, stevia, oil and vinegar, toss, divide between plates and serve as a side dish.
Enjoy!
Nutrition: calories 171, fat 2, fiber 1, carbs 8, protein 7
Tex Mex Avocado Side Dish
Preparation time: 10 minutes
Cooking time: 0 minutes
Servings: 4
Ingredients:
2 avocados, peeled, pitted and sliced
1 tablespoon avocado oil
1 plum tomato, sliced
A pinch of salt and black pepper
2 tablespoons cilantro, chopped
½ teaspoon chili powder
1 tablespoon lime juice
2 tablespoons feta cheese, crumbled
&nbs
p; Directions:
In a salad bowl, combine the avocado slices with the tomato, oil, salt, pepper, cilantro, chili powder and lime juice and toss.
Sprinkle feta cheese, divide between plates and serve as a side salad.
Enjoy!
Nutrition: calories 200, fat 2, fiber 3, carbs 12, protein 9
Summer Squash and Tomatoes Mix
Preparation time: 30 minutes
Cooking time: 0 minutes
Servings: 4
Ingredients:
1/3 cup cider vinegar
2 teaspoons stevia
1 cucumber, sliced
1 small yellow summer squash, quartered and sliced
1 garlic clove, minced