[2018] Complete Keto Diet Cookbook
Page 11
Paprika Green Cabbage
Preparation time: 10 minutes
Cooking time: 20 minutes
Servings: 4
Ingredients:
1 and ½ pound green cabbage, shredded
Salt and black pepper to the taste
3 tablespoons olive oil
1 tablespoon parsley, chopped
1 cup veggie stock
¼ teaspoon sweet paprika
Directions:
Heat up a pan with the oil over medium-high heat, add cabbage, salt, pepper, paprika and stock, stir and cook for 20 minutes.
Add the parsley, stir, divide between plates and serve as a side dish.
Enjoy!
Nutrition: calories 200, fat 4, fiber 2, carbs 14, protein 5
Easy Mushrooms Mix
Preparation time: 10 minutes
Cooking time: 10 minutes
Servings: 4
Ingredients:
4 tablespoons olive oil
3 tablespoons veggie stock
2 garlic cloves, minced
16 ounces baby mushrooms
Salt and black pepper to the taste
1 yellow onion, chopped
Directions:
Heat up a pan with the oil over medium-high heat, add the onion, stir and cook for 3 minutes.
Add the garlic, mushrooms, salt, pepper and the stock, stir, cook for 7 minutes more, divide between plates and serve as a side dish.
Enjoy!
Nutrition: calories 192, fat 6, fiber 5, carbs 8, protein 7
Balsamic Red Chard
Preparation time: 10 minutes
Cooking time: 10 minutes
Servings: 4
Ingredients:
1 bunch red chard, cut into strips
2 tablespoons olive oil
1 tablespoon balsamic vinegar
1 small yellow onion, chopped
¼ cup pine nuts, toasted
Salt and black pepper to the taste
Directions:
Heat up a pan with the oil over medium-high heat, add the onion, stir and cook for 3 minutes.
Add the chard, vinegar, salt and pepper, stir, cook for 7 minutes more, divide between plates, sprinkle the pine nuts and serve as a side dish
Enjoy!
Nutrition: calories 190, fat 2, fiber 6, carbs 8, protein 4
Rosemary Celery Mix
Preparation time: 10 minutes
Cooking time: 20 minutes
Servings: 4
Ingredients:
1 pound celery, peeled and cubed
2 garlic cloves, minced
Salt and black pepper to the taste
1 tablespoon rosemary, chopped
1 tablespoon avocado oil
Directions:
Heat up a pan with the oil over medium-high heat, add the celery, stir and cook for 5 minutes.
Add garlic, salt, pepper and rosemary, stir, cook for 15 minutes more, divide between plates and serve as a side dish.
Enjoy!
Nutrition: calories 200, fat 3, fiber 3, carbs 8, protein 8
Mashed Squash
Preparation time: 10 minutes
Cooking time: 20 minutes
Servings: 4
Ingredients:
½ cup water
2 acorn squash, deseeded and halved
Salt and black pepper to the taste
2 tablespoons ghee, melted
½ teaspoon nutmeg, grated
Directions:
Put the squash halves and the water in a pot, bring to a simmer, cook for 20 minutes, drain, scrape squash flesh, transfer to a bowl, add salt, pepper, ghee and nutmeg, mash well, divide between plates and serve as a side dish.
Enjoy!
Nutrition: calories 182, fat 3, fiber 2, carbs 7, protein 6
Carrot Wedges
Preparation time: 10 minutes
Cooking time: 10 minutes
Servings: 4
Ingredients:
1 pound carrots, peeled and into medium wedges
Olive oil for frying
A pinch of salt and black pepper
¼ teaspoon baking soda
Directions:
Heat up a pan with some olive oil over medium-high heat, add carrot wedges, season with salt, pepper and the baking soda, cook until they are gold on all sides, drain grease, divide between plates and serve as a side dish.
Enjoy!
Nutrition: calories 202, fat 5, fiber 5, carbs 7, protein 11
Turnips Mash
Preparation time: 10 minutes
Cooking time: 20 minutes
Servings: 4
Ingredients:
4 turnips, peeled and chopped
½ cup veggie stock
Salt and black pepper to the taste
1 yellow onion, chopped
¼ cup coconut cream
Directions:
In a pot, combine the turnips with stock and onion, stir, bring to a simmer, cook for 20 minutes and blend using an immersion blender.
Add salt, pepper and cream blend again, divide between plates and serve as a side dish.
Enjoy!
Nutrition: calories 201, fat 3, fiber 3, carbs 7, protein 8
Mashed Carrot
Preparation time: 10 minutes
Cooking time: 15 minutes
Servings: 4
Ingredients:
1 and ½ pounds carrots, peeled and chopped
1 tablespoon ghee, melted
Salt and black pepper to the taste
1 tablespoon stevia
Directions:
Put carrots in a pot, add water to cover, bring to a simmer over medium-high heat, cook for 15 minutes, drain, transfer to a bowl and mash using an immersion blender.
Add ghee, salt, pepper and stevia, blend again, divide between plates and serve as a side dish.
Enjoy!
Nutrition: calories 150, fat 3, fiber 2, carbs 5, protein 9
Watercress Side Salad
Preparation time: 10 minutes
Cooking time: 0 minutes
Servings: 4
Ingredients:
1 shallot finely, chopped
1 tablespoon lemon juice
1 tablespoon balsamic vinegar
2 tablespoons olive oil
6 tablespoons coconut cream
Salt and black pepper to the taste
8 ounces watercress, cut into medium springs
1 apple, cored and sliced
1 tablespoon tarragon, chopped
1 tablespoon chives, chopped
1/3 cup almonds, chopped
1 tablespoon parsley, chopped
Directions:
In a bowl, mix the lemon juice with vinegar, salt, pepper, oil and shallot and whisk well.
In a salad bowl, combine the apple with watercress, chives, tarragon, parsley and chervil.
Add the cream and the vinaigrette, toss, sprinkle almonds on top and serve as a side dish.
Enjoy!
Nutrition: calories 197, fat 3, fiber 5, carbs 8, protein 8
Minty Carrots and Radish Salad
Preparation time: 15 minutes
Cooking time: 0 minutes
Servings: 6
Ingredients:
4 carrots, shredded
A bunch of radishes, finely sliced
½ red onion, chopped
6 mint leaves, roughly chopped
For the salad dressing:
1 teaspoon mustard
1 tablespoons homemade avocado mayonnaise
1 tablespoons balsamic vinegar
2 tablespoons olive oil
Salt and black pepper to the taste
Directions:
In a bowl, mix mustard with mayo, vinegar, salt and pepper and whisk.
Add oil gradually and whisk again
In a salad bowl, mix carrots with radishes and mint leaves, add the salad dressing, toss to coat and serve cold as a side salad.
Enjoy!
Nutrition: calories 170, fat 1, fiber 2, carbs 11, protein 7
Vietnamese Eggplant Salad
Preparation time: 10 minutes
Cooking time: 12 minutes
Servings: 4
Ingredients:
2 big Asian eggplants, cut into chunks
1 yellow onion, thinly sliced
2 tablespoons olive oil
2 teaspoons garlic, minced
½ cup water
2 teaspoons chili paste
¼ cup coconut milk
4 green onions, chopped
For the Vietnamese sauce:
1 teaspoon stevia
½ cup chicken stock
2 tablespoons coconut aminos
Directions:
Put stock in a pan, heat up over medium heat, add stevia and coconut aminos, whisk, cook for 2 minutes, take off heat and leave aside for now.
Heat up a pan over medium-high heat, add eggplant chunks, brown them for 2 minutes and transfer to a plate.
Heat up the pan again with the oil over medium-high heat, add onion and garlic, stir and cook for 2 minutes.
Return eggplant chunks, also add water and the Vietnamese sauce, chili paste, green onions and coconut milk, stir, cook for 6 minutes, divide between plates and serve as a side dish.
Enjoy!
Nutrition: calories 202, fat 7, fiber 4, carbs 8, protein 6
Ketogenic Snack and Appetizer Recipes
Coconut Dip
Preparation time: 10 minutes
Cooking time: 0 minutes
Servings: 2
Ingredients:
1 cup coconut, grated
½ inch ginger, grated
1 green chili, chopped
20 curry leaves
2 teaspoons coconut oil, melted
Directions:
In your blender, combine the coconut with the ginger, chili, curry leaves and coconut oil, pulse really well, divide into 2 small bowls and serve as a dip.
Enjoy!
Nutrition: calories 129, fat 2, fiber 4, carbs 8, protein 4
Easy Coriander Dip
Preparation time: 10 minutes
Cooking time: 0 minutes
Servings: 2
Ingredients:
1 cup coriander leaves
1 green chili pepper, chopped
1 tablespoon ginger, grated
2 teaspoons lemon juice
Directions:
In your blender, combine the coriander with the chili, ginger and lemon juice, pulse well, divide into 2 small cups and serve as a dip.
Enjoy!
Nutrition: calories 90, fat 2, fiber 2, carbs 6, protein 7
Mint Dip
Preparation time: 10 minutes
Cooking time: 0 minutes
Servings: 4
Ingredients:
4 tablespoons cashew yogurt
1 cup coriander leaves
2 cups mint leaves
1 green chili, chopped
1 yellow onion, chopped
1 tablespoon ginger, grated
2 garlic cloves, minced
1 teaspoon cumin powder
1 teaspoon mango powder
A pinch of salt and black pepper
Directions:
In your blender, combine the cashew yogurt with the coriander, mint, chili, onion, ginger, garlic, cumin, mango powder, salt and pepper, blend well, divide into cups and serve as a dip.
Enjoy!
Nutrition: calories 100, fat 2, fiber 3, carbs 7, protein 5
Easy Tomato Chutney
Preparation time: 10 minutes
Cooking time: 10 minutes
Servings: 2
Ingredients:
1 cup tomatoes, chopped
1 tablespoon ginger, grated
2 red chilies, dried and crushed
A pinch of salt and black pepper
3 cloves
2 tablespoons water
½ tablespoon avocado oil
8 curry leaves, chopped
½ teaspoon mustard seeds
3 fenugreek seeds
Directions:
Heat up a pan with the oil over medium heat, add tomatoes, ginger, chilies, salt, pepper, cloves and water, stir and cook for 7 minutes.
Add the curry leaves, mustard seeds and fenugreek ones, stir, cook for 3 minutes more, divide into bowls, leave aside to cool down and serve.
Enjoy!
Nutrition: calories 129, fat 1, fiber 3, carbs 9, protein 5
Fast Green Chutney
Preparation time: 10 minutes
Cooking time: 0 minutes
Servings: 1
Ingredients:
2 cups coriander leaves
2 green chilies, chopped
1 teaspoon ginger, grated
½ teaspoon lime juice
½ teaspoon cumin powder
½ teaspoon chaat masala
2 teaspoons water
A pinch of salt
Directions:
In your blender, combine the coriander with the chilies, ginger, lime juice, cumin, chaat, water and salt, pulse well, transfer to a bowl and serve as a dip.
Enjoy!
Nutrition: calories 100, fat 1, fiber 2, carbs 5, protein 6
Papaya Spread
Preparation time: 10 minutes
Cooking time: 10 minutes
Servings: 4
Ingredients:
1 and ¼ cup papaya, peeled and grated
½ teaspoon mustard seeds
½ tablespoon olive oil
8 curry leaves, chopped
¼ teaspoon turmeric powder
¼ teaspoon stevia
¼ teaspoon lemon juice
Directions:
Heat up a pan with the oil over medium-high heat, add mustard seeds and curry powder, stir and cook for 3 minutes.
Add turmeric, stevia and lemon juice, stir and cook for 3 minutes more.
Add the papaya, stir and cook for 4 minutes, leave aside to cool down, divide into bowls and serve as a dip.
Enjoy!
Nutrition: calories 140, fat 2, fiber 2, carbs 8, protein 8
Chili Garlic Chutney
Preparation time: 20 minutes
Cooking time: 0 minutes
Servings: 1
Ingredients:
14 red chilies, dried
1 and ¼ cups water
10 garlic cloves, minced
A pinch of salt
Directions:
In a bowl, mix the chilies with 1 cup water, leave aside for 20 minutes, drain well and chop.
In a blender, combine the chilies with the garlic, salt and ¼ cup water, pulse well, transfer to a bowl and serve as a hot dip.
Enjoy!
Nutrition: calories 100, fat 1, fiber 2, carbs 6, protein 7
Fast Onion Chutney
Preparation time: 10 minutes
Cooking time: 10 minutes
Servings: 2
Ingredients:
1 yellow onion, chopped
2 garlic cloves, minced
2 red chilies, chopped
2 teaspoons avocado oil
1 teaspoon sweet paprika
A pinch of salt
¼ cup water
Directions:
Heat up a pan with the oil over medium-high heat, add the chilies, garlic and onion, stir and cook for 5 minutes.
Add paprika, salt and water, stir, cook for 5 minutes more, divide into 2 bowls and serve.
Enjoy!
Nutrition: calories 121, fat 2, fiber 6, carbs 9, protein 5
Pomegranate Chutney
Preparation time: 10 minutes
Cooking time: 0 minutes
Servings: 4
Ingredients:
4 teaspoons pomegranate seeds
½ cup coriander leaves, chopped
1 yellow onion, chopped
¼ cup mint, chopped
½ teaspoon cumin, ground
1 teaspoon lemon juice
1 green chili, chopped
½ teaspoon stevia
3 tablespoons water
Directions:
In your blender, combine the pomegranate seeds with coriander, onion, mint, cumin, lemon juice, chili, stevia and water, pulse well, divide into bowls and serve as a dip.
Enjoy!
Nutrition: calories 90, fat 1, fiber 2, carbs 6, protein 6
Beets Spread
Preparation time: 10 minutes
Cooking time: 8 minutes
Servings: 4
Ingredients: