[2018] Complete Keto Diet Cookbook
Page 26
Ingredients:
8 tomatoes, peeled and roughly chopped
1 red onion, chopped
1 red bell pepper, chopped
1 green bell pepper, chopped
1 red chili pepper, chopped
3 garlic cloves
1 cup tomato juice
1 cup water
1 teaspoon olive oil
2 tablespoon apple cider vinegar
A pinch of salt and black pepper
Directions:
In a blender, combine the tomatoes with the onion, bell pepper, green bell pepper, chili pepper, garlic, tomato juice, water, oil, vinegar, salt and pepper, pulse well, divide into bowls and serve.
Enjoy!
Nutrition: calories 180, fat 2, fiber 1, carbs 7, protein 4
Broccoli, Spinach and Cauliflower Soup
Preparation time: 10 minutes
Cooking time: 25 minutes
Servings: 6
Ingredients:
2 leeks, chopped
2 tablespoons ghee, melted
4 celery sticks, chopped
A pinch of salt and black pepper
2 broccoli heads, florets separated
1 small cauliflower head, florets separated
2 handfuls spinach, chopped
8 cups veggie stock
1 handful parsley, chopped
1 tablespoon coconut cream
Directions:
Heat up a pot with the ghee over medium heat, add leeks, stir and cook for 3 minutes.
Add broccoli, celery, cauliflower and stock, stir and cook for 15 minutes,
Add salt, pepper, cream, parsley and spinach, blend using an immersion blender, divide into bowls and serve.
Enjoy!
Nutrition: calories 213, fat 4, fiber 3, carbs 10, protein 6
Mushroom Cream
Preparation time: 10 minutes
Cooking time: 25 minutes
Servings: 4
Ingredients:
2 tablespoons olive oil
1 celery stick, chopped
2 tablespoons ghee
3 garlic cloves, chopped
14 brown mushrooms, chopped
1 tablespoon thyme, chopped
3 cups veggie stock
A pinch of salt and black pepper
½ teaspoon Dijon mustard
1 teaspoon lemon zest, grated
1 tablespoon lemon juice
Directions:
Heat up a pot with the oil over medium heat, add celery, mushrooms, thyme and garlic, stir and cook for 10 minutes.
Add stock, mustard, salt, black pepper and lemon zest, stir, cover pot and simmer soup over medium heat for 15 minutes.
Blend using an immersion blender, add lemon juice and ghee, stir well, ladle into bowls and serve.
Enjoy!
Nutrition: calories 200, fat 2, fiber 3, carbs 8, protein 7
Cauliflower Soup
Preparation time: 10 minutes
Cooking time: 15 minutes
Servings: 2
Ingredients:
1 yellow onion, chopped
2 tablespoons olive oil
1 cauliflower head, florets separated and chopped
3 cups veggie stock
3 garlic cloves, minced
A pinch of salt and black pepper
¾ cup bacon, cooked and crumbled
2 tablespoons cilantro, chopped
Directions:
Heat up a pot with the oil over medium heat, add onion, stir and cook for 5 minutes.
Add stock, cauliflower, garlic, salt and pepper, stir and simmer for 10 minutes.
Add cilantro, stir, ladle into bowls, sprinkle bacon on top and serve.
Enjoy!
Nutrition: calories 222, fat 3, fiber 2, carbs 9, protein 11
Onion and Tomato Soup
Preparation time: 10 minutes
Cooking time: 3 hours
Servings: 4
Ingredients:
2 tablespoons olive oil
5 yellow onions, halved and sliced
A pinch of salt and black pepper
5 cups chicken stock
3 thyme springs
2 tablespoon tomato paste
Directions:
Heat up a pot with the oil over medium-high heat, add onions and thyme, stir, reduce heat to low, cover and cook for 30 minutes.
Uncover the pot and cook onions for 1 hour and 30 minutes more.
Add tomato paste and stock, simmer soup for 1 hour more, ladle into bowls and serve.
Enjoy!
Nutrition: calories 210, fat 4, fiber 4, carbs 7, protein 8
Brussels sprouts Soup
Preparation time: 10 minutes
Cooking time: 20 minutes
Servings: 4
Ingredients:
2 tablespoons olive oil
A pinch of salt and black pepper
1 yellow onion, chopped
2 pounds Brussels sprouts, trimmed and halved
4 cups chicken stock
¼ cup coconut cream
Directions:
Heat up a pot with the oil over medium-high heat, add onion, stir and cook for 3 minutes.
Add Brussels sprouts, stock, salt and black pepper, stir, bring to a simmer and cook for 20 minutes.
Use an immersion blender to make your cream, add cream, stir, ladle into bowls and serve.
Enjoy!
Nutrition: calories 190, fat 11, fiber 3, carbs 6, protein 8
Cabbage Salad
Preparation time: 10 minutes
Cooking time: 0 minutes
Servings: 4
Ingredients:
1 and ½ teaspoons coconut aminos
½ cup avocado mayonnaise
1 teaspoon lime juice
1 teaspoon stevia
1 fennel bulb, sliced
1 red cabbage head, sliced
A bunch of parsley, chopped
A pinch of salt and black pepper
Directions:
In a salad bowl, mix the fennel with the cabbage, parsley, salt and pepper.
Add coconut aminos, mayonnaise, lime juice and stevia, toss well and serve.
Enjoy!
Nutrition: calories 180, fat 3, fiber 2, carbs 7, protein 11
Lettuce and Tomato Salad
Preparation time: 10 minutes
Cooking time: 0 minutes
Servings: 4
Ingredients:
2 tablespoons basil, chopped
½ cup avocado mayonnaise
A pinch of salt and black pepper
1 teaspoon lemon juice
6 baby lettuce heads, chopped
1 cup cherry tomatoes, halved
2 green onions, chopped
Directions:
In a bowl, mix basil with mayo, lemon juice, salt and black pepper and whisk.
In a salad bowl, mix lettuce with tomatoes and green onions, toss, add the basil dressing, toss to coat and serve.
Enjoy!
Nutrition: calories 140, fat 3, fiber 2, carbs 4, protein 7
Cabbage and Brussels Sprouts Salad
Preparation time: 10 minutes
Cooking time: 0 minutes
Servings: 4
Ingredients:
2 cup red cabbage, chopped
4 cups Brussels sprouts, shredded
2 tablespoons lemon juice
4 tablespoons balsamic vinegar
¼ cup avocado mayonnaise
¼ cup walnuts, chopped
A pinch of salt and black pepper
Directions:
In a salad bowl, mix cabbage with Brussels sprouts, walnuts, salt, pepper, vinegar, mayo and lemon juice, toss and serve.
Enjoy!
Nutrition: calories 90, fat 0, fiber 1, carbs 6, protein 7
Kale Salad
Preparation time: 10 minutes
Cooking time: 0 minutes
Servings: 4
Ingredients:
2 tablespoons olive oil
3 tablespoons lemon juice
2 basil
leaves, chopped
1 garlic clove, minced
1 bunch kale, chopped
1 cup grapes, seedless and halved
¼ cup pumpkin seeds
1/3 cup red onion, chopped
Directions:
In a salad bowl, mix kale with grapes, pumpkin seeds, onion, oil, lemon juice, basil and garlic, toss and serve.
Enjoy!
Nutrition: calories 120, fat 1, fiber 1, carbs 2, protein 9
Beet Salad
Preparation time: 10 minutes
Cooking time: 0 minutes
Servings: 2
Ingredients:
2 beets, baked, peeled and cut into wedges
1/3 cup walnuts, chopped
¼ teaspoon cinnamon powder
2 tablespoons olive oil
1 tablespoon white vinegar
½ teaspoon mustard
3 cups lettuce leaves, torn
A pinch of salt and black pepper
Directions:
In a bowl, combine the beets with the vinegar, walnuts, cinnamon, oil, mustard, lettuce, salt and pepper, toss and serve.
Enjoy!
Nutrition: calories 120, fat 3, fiber 4, carbs 5, protein 11
Arugula and Chorizo Salad
Preparation time: 10 minutes
Cooking time: 8 minutes
Servings: 4
Ingredients:
4 cups arugula
1 tablespoon rosemary, chopped
2 green onions, chopped
1 chorizo sausage, sliced
1 tablespoon olive oil
2 garlic cloves, minced
A pinch of salt and black pepper
For the salad dressing:
2 teaspoons mustard
2 tablespoons apple vinegar
4 tablespoons olive oil
½ teaspoon lemon juice
Directions:
Heat up a pan with 1 tablespoon oil over medium heat, add garlic, rosemary, salt and pepper, stir and cook for 5 minutes
Add chorizo, stir, cook for 3 minutes, transfer everything to a salad bowl, add arugula and green onions and toss.
In a bowl, mix 4 tablespoons oil with lemon juice, vinegar, mustard and black pepper, whisk well, add to the salad, toss and serve.
Enjoy!
Nutrition: calories 170, fat 3, fiber 2, carbs 5, protein 7
Radish Salad
Preparation time: 10 minutes
Cooking time: 4 minutes
Servings: 4
Ingredients:
A pinch of salt and black pepper
2 tablespoons olive oil
4 ounces watermelon radish, thinly sliced
4 ounces radishes, sliced
½ cup fennel bulb, chopped
4 green onions, chopped
2 tablespoons lemon juice
¼ cup mint, chopped
2 tablespoons avocado mayonnaise
Directions:
In a salad bowl, combine the radishes with fennel, green onions, lemon juice, mint, mayo, oil, salt and pepper, toss and serve.
Enjoy!
Nutrition: calories 200, fat 3, fiber 3, carbs 6, protein 9
Celery and Walnuts Salad
Preparation time: 10 minutes
Cooking time: 0 minutes
Servings: 4
Ingredients:
½ cup walnuts, chopped
¼ cup avocado mayonnaise
1 and ½ pounds celery, grated
2 garlic cloves, minced
¼ cup parsley, chopped
A pinch of salt and black pepper
Directions:
In a salad bowl, combine the celery with walnuts, garlic, parsley, salt, pepper and mayo, toss and serve cold.
Enjoy!
Nutrition: calories 150, fat 4, fiber 3, carbs 6, protein 8
Herbed Cucumber Salad
Preparation time: 10 minutes
Cooking time: 0 minutes
Servings: 4
Ingredients:
2 tablespoons red vinegar
3 tablespoons olive oil
1 teaspoon oregano, chopped
1 and ½ pounds cucumber, sliced
2 tablespoons mint, chopped
½ cup red onion, chopped
2 tablespoons parsley, chopped
2 tablespoons dill, chopped
A pinch of salt and black pepper
Directions:
In a bowl, mix cucumber with onion, mint, parsley, oregano, dill, salt, pepper, vinegar and oil, toss and serve.
Enjoy!
Nutrition: calories 190, fat 0, fiber 1, carbs 0, protein 7
Green Apple, Eggs and Celery Salad
Preparation time: 10 minutes
Cooking time: 0 minutes
Servings: 4
Ingredients:
3 green apples, cored and cubed
3 eggs, hard-boiled, peeled and cubed
1 red onion, chopped
¼ cup Dijon mustard
4 celery stalks, chopped
1 tablespoon olive oil
2 tablespoons vinegar
½ teaspoon parsley, chopped
½ teaspoon basil, chopped
A pinch of salt and black pepper
Directions:
In a big salad bowl, combine the apples with eggs, onion and celery.
In another bowl, mix mustard with oil, vinegar, parsley, basil, salt and black pepper, whisk well, and add this to your salad, toss and serve.
Enjoy!
Nutrition: calories 160, fat 2, fiber 4, carbs 7, protein 10
Lettuce and Radish Salad
Preparation time: 10 minutes
Cooking time: 0 minutes
Servings: 4
Ingredients:
6 radishes, sliced
1 romaine lettuce head, chopped
2 tomatoes, roughly chopped
1 red onion, chopped
½ cup olive oil
¼ cup lime juice
3 garlic cloves, minced
A pinch of salt and black pepper
Directions:
In a salad bowl, mix radishes with lettuce leaves, onion and tomatoes.
In another bowl, mix the oil with limejuice, garlic, salt and black pepper, whisk well, and add to the salad, toss and serve.
Enjoy!
Nutrition: calories 120, fat 3, fiber 2, carbs 7, protein 4
Celery Cream
Preparation time: 10 minutes
Cooking time: 35 minutes
Servings: 4
Ingredients:
1 bunch celery, chopped
Salt and black pepper to the taste
½ garlic head, chopped
2 yellow onions, chopped
4 cups chicken stock
¾ cup coconut cream
1 tablespoon olive oil
Directions:
Heat up a pot with the oil over medium-high heat, add onions, salt and pepper, stir and cook for 5 minutes.
Add garlic, celery and stock, cover pot, reduce heat and simmer for 30 minutes.
Add cream, stir, blend everything using an immersion blender, ladle into bowls and serve.
Enjoy!
Nutrition: calories 150, fat 3, fiber 1, carbs 2, protein 6
Celery Soup
Preparation time: 10 minutes
Cooking time: 25 minutes
Servings: 8
Ingredients:
26 ounces celery leaves and stalks, chopped
1 tablespoon onion flakes
Salt and black pepper to the taste
3 teaspoons fenugreek powder
10 ounces coconut cream
Directions:
Put celery into a pot, add water to cover, add onion flakes, salt, pepper and fenugreek, stir, bring to a boil over medium heat and simmer for 20 minutes.
Blend using an immersion blender, add cream, stir, ladle into bowls and serve.
Enjoy!
Nutrition: calories 180, fat 2, fiber 1, carbs 5, protein 9
Bacon Collard Greens
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reparation time: 10 minutes
Cooking time: 12 minutes
Servings: 5
Ingredients:
1 pound collard greens
3 bacon strips, chopped
2 teaspoons sweet paprika
1 tablespoon apple cider vinegar
2 tablespoons chicken stock
Salt and black pepper to the taste
Directions:
Heat up a pan over medium heat, add bacon, stir and cook for 2 minutes.
Add collard greens, paprika, vinegar, stock, salt and pepper, stir, cook for 10 minutes, divide into bowls and serve.
Enjoy!
Nutrition: calories 120, fat 8, fiber 1, carbs 3, protein 7