[2018] Complete Keto Diet Cookbook
Page 10
A pinch of salt and black pepper
1 cup cherry tomatoes, halved
1 tablespoon dill, chopped
Directions:
In a bowl, combine the cucumber with the squash, tomatoes, garlic, salt, pepper, stevia and vinegar, toss, cover and keep in the fridge for 30 minutes.
Add the chopped dill, toss, divide between plates and serve as a side salad.
Enjoy!
Nutrition: calories 188, fat 1, fiber 2, carbs 9, protein 8
Tomato, Onion and Okra Mix
Preparation time: 10 minutes
Cooking time: 15 minutes
Servings: 6
Ingredients:
¼ cup parmesan, grated
¼ cup coconut cream
¼ cup avocado mayonnaise
3 tablespoons almond milk
2 teaspoons tarragon, chopped
1 garlic clove, minced
1 scallion, chopped
2 teaspoons lemon juice
1 teaspoon lemon zest, grated
1 red onion, sliced
A pinch of salt and black pepper
3 tablespoons olive oil
3 tomatoes, sliced
½ teaspoon red pepper, crushed
15 okra pods, quartered
Directions:
In a bowl, mix the okra with 2 tablespoons oil, a pinch of salt and black pepper, toss, spread on a lined baking sheet, introduce in the oven and roast at 400 degrees F for 15 minutes.
Heat up a pan with the rest of the oil over medium-high heat, add onion slices, cook them for 3 minutes on each side and transfer them to a bowl.
Add tomato slices, roasted okra, red pepper, some salt and pepper and toss.
In a separate bowl, combine the coconut cream with the mayo, almond milk, tarragon, lemon juice, lemon zest, onion, scallion and parmesan and whisk really well.
Add this to your tomatoes and okra mix, toss, divide between plates and serve as a side dish.
Enjoy!
Nutrition: calories 221, fat 4, fiber 3, carbs 14, protein 8
Tomato and Watermelon Mix
Preparation time: 10 minutes
Cooking time: 0 minutes
Servings: 4
Ingredients:
1 and ½ cups tomatoes, cubed
1 and ½ cups watermelon, cubed
½ jalapeno, chopped
A pinch of salt and black pepper
1 avocado, peeled, pitted and cubed
½ teaspoon olive oil
2 tablespoons ginger, grated
Zest of 1 lime, grated
2 teaspoons black sesame seeds
2 tablespoons mint, chopped
3 tablespoons lime juice
Directions:
In a salad bowl, combine the tomatoes with the watermelon, jalapeno, salt, pepper, avocado, oil, ginger, lime zest, black seeds, mint and lime juice, toss, divide between plates and serve as a side dish.
Enjoy!
Nutrition: calories 199, fat 2, fiber 5, carbs 9, protein 5
Celery Stir Fry
Preparation time: 10 minutes
Cooking time: 5 minutes
Servings: 6
Ingredients:
2 tablespoons olive oil
3 chili peppers, dried and crushed
4 cups celery, julienned
2 tablespoons coconut aminos
Directions:
Heat up a pan with the oil over medium-high heat, add chili peppers, stir and cook them for 2 minutes.
Add the celery and the coconut aminos, stir, cook for 3 minutes more, divide between plates and serve as a side dish.
Enjoy!
Nutrition: calories 162, fat 2, fiber 7, carbs 12, protein 7
Celery and Mushrooms Mix
Preparation time: 10 minutes
Cooking time: 10 minutes
Servings: 6
Ingredients:
1 pound oyster mushrooms, roughly chopped
7 tablespoons olive oil
2 tablespoons lemon juice
8 celery ribs, shaved
1 cup parmesan, shaved
A pinch of salt and black pepper
¼ cup parsley, chopped
Directions:
Heat up a pan with 3 tablespoons olive oil over medium-high heat, add mushrooms, stir, cook them for 5 minutes, take them off heat and leave aside for now.
In a bowl, combine the rest of the oil with the lemon juice, salt and pepper and whisk well.
Add sautéed mushrooms, celery, parsley and parmesan, toss, divide between plates and serve as a side dish.
Enjoy!
Nutrition: calories 255, fat 6, fiber 5, carbs 15, protein 11
Celery and Tomato Side Salad
Preparation time: 10 minutes
Cooking time: 0 minutes
Servings: 4
Ingredients:
8 ounces mozzarella, shredded
2 cups cherry tomatoes, halved
3 celery stalks, chopped
Juice of 1 lemon
3 tablespoons olive oil
A pinch of salt and black pepper
½ teaspoon oregano, dried
Directions:
In a bowl, combine the tomatoes with the celery, oregano, mozzarella, lemon juice, salt, pepper and the oil, toss, divide between plates and serve as a side dish.
Enjoy!
Nutrition: calories 100, fat 2, fiber 4, carbs 9, protein 6
Carrots and Celery Mix
Preparation time: 10 minutes
Cooking time: 12 minutes
Servings: 2
Ingredients:
7 ounces carrots, roughly chopped
4 ounces celery, chopped
2 cups veggie stock
A pinch of salt and black pepper
Directions:
Put the stock in a pot, bring to a simmer over medium heat, add carrots and celery, salt and pepper, toss, cook for 12 minutes, drain, divide them between plates and serve as a side dish.
Enjoy!
Nutrition: calories 80, fat 2, fiber 4, carbs 11, protein 2
Easy Cauliflower Risotto
Preparation time: 10 minutes
Cooking time: 20 minutes
Servings: 4
Ingredients:
2 cauliflower heads, grated
¼ cup olive oil
1 small yellow onion, chopped
2 garlic cloves, minced
1 cup veggie stock
1 bunch asparagus, chopped
Zest of 1 lemon, grated
½ cup coconut cream
2 tablespoons parsley, chopped
½ cup parmesan, grated
For the pesto:
1 cup cilantro, chopped
½ cup hemp seeds
1 cup basil, torn
1/3 cup olive oil
1 garlic clove, minced
1 tablespoon lemon juice
1/3 cup parmesan, grated
A pinch of salt and black pepper
Directions:
Heat up a pan with ¼ cup olive oil over medium-high heat, add the onion and 2 garlic cloves, stir and cook for 2 minutes.
Add grated cauliflower, stock, asparagus, lemon zest, cream, parsley and ½ cup parmesan, stir and cook for 10 minutes.
Meanwhile, in a food processor, combine the cilantro with hemp seeds, basil, 1/3 cup olive oil, 1 garlic clove, lemon juice, 1/3 cup parmesan, salt and pepper, pulse well and pour over the cauliflower rice.
Stir, cook for 8 minutes more, divide between plates and serve as a side dish.
Enjoy!
Nutrition: calories 223, fat 4, fiber 6, carbs 13, protein 8
Thai Cauliflower Rice
Preparation time: 10 minutes
Cooking time: 12 minutes
Servings: 4
Ingredients:
1 big cauliflower head, riced
1 tablespoon avocado oil
3 garlic cloves, minced
1 yellow onion, chopped
½ jalapeno, chopped
1 red bell peppe
r, chopped
14 ounces coconut milk
2 teaspoons red curry paste
1 teaspoon stevia
¼ cup cilantro, chopped
Directions:
Heat up a pan with the oil over medium heat, add the cauliflower rice, stir and cook for 5 minutes.
Add onion, garlic, jalapeno, bell pepper, coconut milk, curry paste, stevia and cilantro, stir, cook for 7 minutes, divide between plates and serve as a side dish.
Enjoy!
Nutrition: calories 212, fat 3, fiber 5, carbs 14, protein 6
Warm Veggie Salad
Preparation time: 10 minutes
Cooking time: 30 minutes
Servings: 4
Ingredients:
3 cups carrots, shredded
1 tablespoon olive oil
1 celery stalk, chopped
½ green cabbage head, shredded
2 zucchinis, chopped
4 tomatoes, chopped
2 tablespoons tomato paste
5 garlic cloves, minced
2 jalapenos, chopped
1 cup cilantro, chopped
3 cups chicken stock
1 tablespoon chili powder
A pinch of salt and black pepper
Directions:
Heat up a pot with the oil over medium-high heat, add carrots, celery, cabbage, zucchinis and tomatoes, stir and cook for 15 minutes.
Add tomato paste, garlic, jalapenos, cilantro, stock, chili powder, salt and pepper, stir, cook for 15 minutes more, divide between plates and serve as a side dish.
Enjoy!
Nutrition: calories 201, fat 3, fiber 3, carbs 11, protein 8
Lemony Spinach Mix
Preparation time: 10 minutes
Cooking time: 15 minutes
Servings: 6
Ingredients:
5 carrots, sliced
2 garlic cloves, minced
1 tablespoon olive oil
1 yellow onion, chopped
A pinch of salt and black pepper
½ teaspoon oregano, dried
5 ounces baby spinach
2 and ½ cups veggie stock
2 teaspoons lemon peel, grated
3 tablespoons lemon juice
Directions:
Heat up a pot with the oil over medium-high heat, mix onion, carrots, garlic, salt, pepper, oregano and stock, stir and cook for 10 minutes.
Add spinach, lemon juice and lemon peel, stir, cook for 5 minutes more, divide between plates and serve as a side dish.
Enjoy!
Nutrition: calories 188, fat 4, fiber 4, carbs 11, protein 6
Quick Broccoli Salad
Preparation time: 10 minutes
Cooking time: 20 minutes
Servings: 6
Ingredients:
6 cups broccoli florets
14 ounces tomato paste
1 tablespoon olive oil
1 yellow onion, chopped
1 teaspoon thyme, dried
Salt and black pepper to the taste
½ cup walnuts, chopped
Directions:
Heat up a pan with the oil over medium-high heat, add the onion, stir and cook for 5 minutes.
Add broccoli, tomato paste, thyme, salt and pepper, toss, cook for 10 minutes, divide between plates, sprinkle walnuts on top and serve as a side dish.
Enjoy!
Nutrition: calories 197, fat 12, fiber 2, carbs 7, protein 7
Parsnips Mix
Preparation time: 10 minutes
Cooking time: 35 minutes
Servings: 6
Ingredients:
2 pound parsnips, cut into medium chunks
2 tablespoons lemon peel, grated
1 cup veggie stock
A pinch of salt and black pepper
3 tablespoons olive oil
¼ cup cilantro, chopped
Directions:
Heat up a pan with the oil over medium-high heat, add the parsnips, stir and brown them for 5 minutes.
Add lemon peel, stock, salt, pepper and cilantro, stir, cover the pan, reduce heat to medium and cook for 30 minutes.
Divide the mix between plates and serve as a side dish.
Enjoy!
Nutrition: calories 179, fat 4, fiber 4, carbs 6, protein 8
Kale and Onion Mix
Preparation time: 10 minutes
Cooking time: 15 minutes
Servings: 6
Ingredients:
14 ounces canned roasted tomatoes and garlic, chopped
1 yellow bell pepper, chopped
1 red onion, cut into medium wedges
8 cups kale leaves
2 tablespoons olive oil
1 teaspoon mustard
3 tablespoons red vinegar
1 garlic clove, minced
A pinch of salt and black pepper
½ cup basil, chopped
Directions:
Heat up a pan with the oil over medium-high heat, add the onion, stir and cook for 5 minutes.
Add bell pepper, roasted tomatoes, vinegar, garlic, mustard, salt and pepper, stir and cook for 5 minutes more.
Add the kale and the basil, toss, cook for another 5 minutes, divide between plates and serve as a side dish.
Enjoy!
Nutrition: calories 251, fat 9, fiber 6, carbs 7, protein 6
Fried Cabbage
Preparation time: 10 minutes
Cooking time: 20 minutes
Servings: 4
Ingredients:
1 onion, sliced
1 cabbage head, shredded
A pinch of salt and black pepper
1 cup chicken stock
3 tablespoons mustard
1 tablespoon olive oil
Directions:
Heat up a pan with the oil over medium-high heat, add the onion, stir and cook for 5 minutes.
Add the cabbage, salt, pepper, stock and mustard, stir, cook for 15 minutes, divide between plates and serve as a side dish.
Enjoy!
Nutrition: calories 197, fat 4, fiber 2, carbs 8, protein 5
Napa Cabbage and Radish Mix
Preparation time: 40 minutes
Cooking time: 15 minutes.
Servings: 6
Ingredients:
Salt and black pepper to the taste
1 pound napa cabbage, chopped
2 tablespoons veggie stock
1 cup radish, chopped
3 garlic cloves, minced
3 green onion stalks, chopped
1 tablespoon coconut aminos
3 tablespoons chili flakes
1 tablespoon olive oil
Directions:
In a bowl, mix the cabbage with salt and black pepper, massage well for 10 minutes, cover and leave aside for 30 minutes.
In another bowl, mix chili flakes with aminos, garlic and oil and whisk well.
Heat up a pan with the chili mix over medium-high heat, add the cabbage, stock and radish, stir, cover and cook for 15 minutes.
Divide between plates and serve as a side dish.
Enjoy!
Nutrition: calories 200, fat 3, fiber 4, carbs 15, protein 8
Swiss Chard Mix
Preparation time: 10 minutes
Cooking time: 15 minutes
Servings: 2
Ingredients:
2 tablespoons ghee, melted
3 tablespoons lemon juice
½ cup chicken stock
4 bacon slices, chopped
1 bunch Swiss chard, roughly chopped
2 garlic cloves, minced
Salt and black pepper to the taste
Directions:
Heat up a pan with the ghee over medium heat, add the bacon, stir and cook for 5 minutes
Add lemon juice, garlic, chard, salt, pepper and stock, stir, cook for 10 minutes more, divide between plates and serve as a side dish.
Enjoy!
Nutrition: calories 200, fat 7, fiber 3, carbs 6, protein 4
Mushroom and Arugula Salad
; Preparation time: 10 minutes
Cooking time: 15 minutes
Servings: 4
Ingredients:
2 tablespoons ghee, melted
Salt and black pepper to the taste
1 pound cremini mushrooms, chopped
4 tablespoons veggie stock
4 bunches arugula
2 tablespoons balsamic vinegar
8 sun-dried tomatoes, chopped
1 tablespoon cilantro, chopped
Directions:
Heat up a pan with the ghee, add mushrooms, salt and pepper, stir and cook for 5 minutes.
Add vinegar, stock and tomatoes, stir and cook for 10 minutes more.
Add parsley and arugula, toss, divide between plates and serve as a side dish.
Enjoy!
Nutrition: calories 183, fat 3, fiber 2, carbs 14, protein 6