[2018] Complete Keto Diet Cookbook
Page 25
Nutrition: calories 200, fat 5, fiber 7, carbs 10, protein 5
Veggie and Dates Mix
Preparation time: 10 minutes
Cooking time: 35 minutes
Servings: 6
Ingredients:
1 tablespoon ginger, grated
3 garlic cloves, minced
1 tablespoon olive oil
4 dates, pitted and chopped
½ teaspoon mustard powder
1 and ¼ teaspoon cumin, ground
A pinch of salt and black pepper
½ teaspoon turmeric powder
1 tablespoon balsamic vinegar
2 carrots, chopped
1 yellow onion, chopped
4 cups cauliflower florets
2 zucchinis, chopped
6 ounces tomato paste
1 green bell pepper, chopped
Directions:
Grease a baking dish with the oil, add dates, carrots, onion, cauliflower, zucchinis, tomato paste, bell pepper, ginger, garlic, cumin, mustard powder, turmeric powder, and balsamic vinegar, toss, introduce in the oven and cook at 350 degrees F for 35 minutes.
Divide everything between plates and serve.
Enjoy!
Nutrition: calories 205, fat 2, fiber 7, carbs 12, protein 9
Cauliflower Curry
Preparation time: 10 minutes
Cooking time: 1 hour
Servings: 8
Ingredients:
1 tablespoon garlic, minced
15 ounces canned tomatoes, chopped
6 cups cauliflower florets
1 teaspoon ginger, grated
1 yellow onion, chopped
4 cups veggie stock
2 tablespoons curry paste
½ teaspoon cumin, ground
A pinch of salt and black pepper
¼ cup cilantro, chopped
Directions:
Heat up a pot with the oil over medium-high heat, add the ginger and the onion, stir and cook for 5 minutes.
Add curry paste, cumin, salt and pepper, stir and cook for 5 minutes more.
Add cauliflower, tomatoes and stock, stir, cook over medium heat for 50 minutes, divide into bowls, sprinkle cilantro on top and serve.
Enjoy!
Nutrition: calories 195, fat 1, fiber 7, carbs 10, protein 7
Cabbage and Mushroom Soup
Preparation time: 10 minutes
Cooking time: 45 minutes
Servings: 4
Ingredients:
1 small yellow onion, chopped
1 tablespoon olive oil
2 garlic cloves, minced
2 cups mushrooms, sliced
3 teaspoons ginger, grated
A pinch of salt and black pepper
4 cups red cabbage, chopped
4 cups veggie stock
2 teaspoons tomato paste
Directions:
Heat up a pot with the olive oil over medium heat, add onion and garlic, stir and cook for 5 minutes.
Add mushrooms, ginger, salt, pepper, cabbage, stock and tomato paste, stir, bring to a simmer and cook for 40 minutes.
Ladle into bowls and serve.
Enjoy!
Nutrition: calories 2308, fat 4, fiber 4, carbs 8, protein 10
Carrot and Coconut Cream
Preparation time: 10 minutes
Cooking time: 1 hour
Servings: 6
Ingredients:
3 pounds carrots, cubed
1 yellow onion, chopped
1-quart veggie stock
Salt and black pepper to the taste
1 teaspoon basil, dried
3 tablespoons coconut milk
1 tablespoon cilantro, chopped
Directions:
In a pot, combine the onion with carrots, stock, salt, pepper and basil, stir, cook for 1 hour, add coconut milk, blend soup using an immersion blender, ladle into bowls, sprinkle cilantro on top and serve.
Enjoy!
Nutrition: calories 201, fat 4, fiber 7, carbs 13, protein 5
Ginger and Carrots Cream
Preparation time: 10 minutes
Cooking time: 1 hour
Servings: 6
Ingredients:
2 pounds carrots, peeled
2 teaspoons ginger, grated
1 yellow onion, chopped
4 cups veggie stock
Salt and black pepper to the taste
14 ounces coconut milk
Directions:
In a soup pot, combine the carrots with ginger, onion, stock, salt and pepper, stir, bring to a simmer, cook for 1 hour, add the milk, blend using an immersion blender, ladle into bowls and serve.
Enjoy!
Nutrition: calories 221, fat 2, fiber 4, carbs 11, protein 14
Mushrooms and Bok Choy Mix
Preparation time: 10 minutes
Cooking time: 15 minutes
Servings: 4
Ingredients:
1 cup oyster mushrooms, chopped
2 garlic cloves, minced
½ tablespoon olive oil
1 cup bok choy, chopped
2 and ¼ cups veggie stock
1 cup yellow onion, chopped
1 cup asparagus, chopped
1 tablespoon lemon juice
¼ cup parsley, chopped
Directions:
Heat up a pan with the oil over medium-high heat, add garlic, onion and mushrooms, stir and cook for 5 minutes.
Add bok choy, veggie stock, asparagus, lemon juice and parsley, stir, cook for 10 minutes more, divide into bowls and serve.
Enjoy!
Nutrition: calories 172, fat 3, fiber 8, carbs 11, protein 12
Yellow Peppers Salad
Preparation time: 10 minutes
Cooking time: 10 minutes
Servings: 4
Ingredients:
5 yellow bell peppers, cut into thin strips
1 red onion, chopped
2 tomatoes, chopped
1 bunch parsley, chopped
2 garlic cloves, minced
1 tablespoon olive oil
A pinch of salt and black pepper
Directions:
Heat up a pan with the oil over medium heat, add onions, stir and cook for 2 minutes.
Add the peppers, tomatoes, salt, pepper and garlic, stir and cook for 8 minutes more.
Divide into bowls and serve.
Enjoy!
Nutrition: calories 140, fat 2, fiber 3, carbs 4, protein 6
Zucchini and Eggplant Mix
Preparation time: 10 minutes
Cooking time: 15 minutes
Servings: 4
Ingredients:
¼ cup olive oil
2 zucchinis, cut into small rounds
1 yellow onion, cut into medium wedges
2 eggplants, cubed
A pinch of salt and black pepper
1 tablespoons capers
10 cherry tomatoes, halved
2 tablespoons pine nuts
¼ cup black olives, pitted
1 basil bunch, chopped
Directions:
Heat up a pan with the oil over medium-high heat, add the onion, stir and cook for 3 minutes.
Add zucchinis, eggplants, capers, tomatoes, olives, basil, salt and pepper, stir, cook for 12 minutes more, divide into bowls and serve with pine nuts on top.
Enjoy!
Nutrition: calories 202, fat 3, fiber 4, carbs 7, protein 7
Squash and Mushrooms Mix
Preparation time: 10 minutes
Cooking time: 20 minutes
Servings: 4
Ingredients:
½ cup yellow onion
3 garlic cloves, minced
1 tablespoon olive oil
4 cups butternut squash, chopped
1 cup veggie stock
8 ounces mushrooms, chopped
½ teaspoon coriander, ground
A pinch of salt and black pepper
¼ teaspoon oregano, dried
1 handful parsley,
chopped
Directions:
Heat up a pan with the oil over medium-high heat, add onion, squash and garlic, stir and cook for 5 minutes.
Add stock, mushrooms, salt, pepper, oregano and coriander, stir and cook for 15 minutes more.
Divide between plates, sprinkle parsley on top and serve.
Enjoy!
Nutrition: calories 201, fat 5, fiber 3, carbs 9, protein 8
Chili Cauliflower and Tomatoes
Preparation time: 10 minutes
Cooking time: 20 minutes
Servings: 6
Ingredients:
1 cup yellow onion, chopped
3 tablespoons olive oil
2 cups cauliflower florets
1 cup tomatoes, chopped
2 garlic cloves, minced
½ cups veggie stock
¼ cup cilantro, chopped
½ teaspoon chili powder
Directions:
Heat up a pan with the oil, add onions and garlic, stir and cook for 4 minutes.
Add cauliflower, tomatoes, stock, cilantro and chili powder, stir and cook for 15 minutes.
Divide between plates and serve.
Enjoy!
Nutrition: calories 180, fat 4, fiber 3, carbs 6, protein 8
Herbed Cauliflower Mix
Preparation time: 10 minutes
Cooking time: 20 minutes
Servings: 4
Ingredients:
2 cups cauliflower florets
1 tablespoon olive oil
¼ cup tomato sauce
Juice of 1 lemon
A pinch of salt and black pepper
4 tablespoons mixed parsley, cilantro and basil, chopped
Directions:
Heat up a pan with the oil over medium-high heat, add cauliflower, stir and cook for 2-3 minutes.
Add tomato sauce, lemon juice, salt, pepper and mixed herbs, cook for 15 minutes, divide into bowls and serve.
Enjoy!
Nutrition: calories 182, fat 4, fiber 2, carbs 8, protein 9
Asian Cauliflower Rice and Carrots
Preparation time: 10 minutes
Cooking time: 20 minutes
Servings: 4
Ingredients:
¼ cup olive oil
1 cup cauliflower rice
1 sweet onion, chopped
1 cup carrots, chopped
1 teaspoon sesame oil
1 teaspoon coconut aminos
1 teaspoon garlic powder
Directions:
Heat up a pan with the olive oil over medium-high heat, add onion and carrots, stir and cook for 5 minutes.
Add the rice, sesame oil, aminos and garlic, powder, stir, cook for about 15 minutes, divide into bowls and serve.
Enjoy!
Nutrition: calories 181, fat 6, fiber 8, carbs 10, protein 6
Coconut Cauliflower Mix
Preparation time: 10 minutes
Cooking time: 15 minutes
Servings: 4
Ingredients:
14 ounces coconut milk
3 cups cauliflower florets
1 tablespoon coconut cream
A pinch of salt and black pepper
Directions:
In a pot, combine the cauliflower with coconut milk, coconut cream, salt and pepper, stir, cook for 15 minutes, divide into bowls and serve.
Enjoy!
Nutrition: calories 201, fat 5, fiber 4, carbs 6, protein 12
Spinach Stew
Preparation time: 10 minutes
Cooking time: 20 minutes
Servings: 4
Ingredients:
1 teaspoon olive oil
1 teaspoon ginger, grated
4 garlic cloves, minced
1 green chili pepper, chopped
2 tomatoes, chopped
½ teaspoon garam masala
½ teaspoon turmeric powder
8 ounces spinach, torn
A pinch of salt and black pepper
¼ teaspoon cinnamon powder
1 cup water
Directions:
Heat up a pan with the oil over medium heat, add chili pepper, ginger and garlic, stir and cook for 3 minutes.
Add tomatoes, salt, pepper, cinnamon, turmeric and garam masala, stir and cook for 3-4 minutes more.
Add the water and spinach, stir, cook for 10 minutes more, divide into bowls and serve.
Enjoy!
Nutrition: calories 199, fat 3, fiber 1, carbs 12, protein 10
Broccoli Stew
Preparation time: 10 minutes
Cooking time: 20 minutes
Servings: 2
Ingredients:
½ teaspoon olive oil
1 cup broccoli florets
½ teaspoon cumin seeds
½ cup red onion, chopped
2 tomatoes, chopped
4 garlic cloves, minced
1 teaspoon coriander, ground
½ teaspoon turmeric powder
2 cups veggie stock
A pinch of salt and black pepper
1 teaspoon lemon juice
Directions:
In your blender, mix tomatoes with garlic, onion, salt, pepper, coriander and turmeric and pulse really well.
Heat up a pan with the oil over medium-high heat, add tomato mix, stir and sauté for 10 minutes.
Add broccoli, cumin, stock and lemon juice, stir, cook for 10 minutes, divide into bowls and serve.
Enjoy!
Nutrition: calories 199, fat 6, fiber 7, carbs 10, protein 8
Zucchini and Bell Pepper Stew
Preparation time: 10 minutes
Cooking time: 30 minutes
Servings: 4
Ingredients:
1 small yellow onion, chopped
1 tablespoon olive oil
2 garlic cloves, minced
1 teaspoon ginger, grated
2 zucchinis, chopped
4 bell peppers, chopped
14 ounces canned tomatoes, chopped
1 teaspoon turmeric powder
2 teaspoons curry powder
A pinch of salt and black pepper
2 tablespoons red curry paste
14 ounces coconut milk
Juice of 3 limes
1 tablespoon cilantro, chopped
Directions:
Heat up a pan with the oil over medium-high heat, add the onion, stir and cook for 3 minutes.
Add garlic, ginger, zucchinis, bell peppers, tomatoes, turmeric, curry powder, curry paste, salt, pepper and coconut milk, stir, cover and cook for 25 minutes.
Add lime juice and cilantro, toss, divide into bowls and serve.
Enjoy!
Nutrition: calories 220, fat 7, fiber 4, carbs 8, protein 7
Cinnamon Carrots Stew
Preparation time: 10 minutes
Cooking time: 30 minutes
Servings: 4
Ingredients:
5 carrots, cubed
1 yellow onion, chopped
1 and ½ tablespoons olive oil
1 celery stick, chopped
5 garlic cloves, minced
¼ teaspoon chili powder
A pinch of salt and black pepper
1 teaspoon cinnamon powder
½ cup tomatoes, chopped
Juice of ½ lemon
2 cups veggie stock
1 tablespoon parsley, chopped
Directions:
Heat up a pot with the oil over medium-high heat, add the onion and garlic, stir and cook for 5 minutes.
Add carrots, celery, chili powder, salt, pepper, cinnamon, tomatoes, lemon juice and stock, stir and cook for 30 minutes.
Add parsley, stir, divide into bowls and serve.
Enjoy!
Nutrition: calories 212, fat 6, fiber 7, carbs 8, protein 11
Indian Celery Mix
Preparation time: 10 minutes
Cooking time: 25 minutes
Servings: 4
Ingredients:
1 tablespoon cumin seeds
A pinch
of salt and black pepper
½ teaspoon turmeric powder
½ teaspoon red chili powder
1 tablespoon pickled mango, chopped
3 cups celery, cubed
2 tablespoons tomato sauce
4 tablespoons olive oil
Directions:
Heat up a pan with the oil over medium-high heat, add cumin, turmeric, chili powder, mango and tomato sauce, stir and cook for 10 minutes.
Add the celery, salt and pepper, stir, cook for 15 minutes more, divide into bowls and serve.
Enjoy!
Nutrition: calories 201, fat 7, fiber 4, carbs 11, protein 8
Spanish Tomato Soup
Preparation time: 10 minutes
Cooking time: 0 minutes
Servings: 4