[2018] Complete Keto Diet Cookbook
Page 28
Ingredients:
12 ounces apricots, chopped
2 tablespoons chia seeds
1 tablespoon cocoa nibs
1 and ½ tablespoon coconut oil
2 tablespoons ghee, melted
For the filling:
4 avocados pitted and peeled
5 ounces coconut oil
5 ounces cocoa powder
2 tablespoons stevia
1 tablespoon vanilla extract
Directions:
In your food processor mix apricots with chia seeds, cocoa nibs, 1 and ½ tablespoons oil and ghee, blend well and spread on the bottom of a cake pan.
In your blender, mix the avocados with 5 ounces coconut oil, cocoa, stevia and vanilla, blend well, spread over the cake base, introduce in the fridge for 4 hours, slice and serve.
Enjoy!
Nutrition: calories 181, fat 2, fiber 2, carbs 10, protein 7
Cashew and Blueberries Cake
Preparation time: 5 hours
Cooking time: 0 minutes
Servings: 6
Ingredients:
For the crust:
½ cup dates, pitted
1 tablespoon water
½ teaspoon vanilla
½ cup almonds, chopped
For the cake:
2 and ½ cups cashews soaked for 8 hours and drained
1 cup blueberries
¾ cup stevia
1 tablespoon coconut oil
Directions:
In your food processor, mix dates with water, vanilla and almonds pulse well and press on the bottom of a cake pan.
In your blender, mix stevia with coconut oil, cashews and blueberries, blend well, spread over the crust, and keep in the freezer for 5 hours, slice and serve.
Enjoy!
Nutrition: calories 200, fat 0.5, fiber 4, carbs 12, protein 4
Mandarin, Carrots and Dates Cake
Preparation time: 3 hours
Cooking time: 0 minutes
Servings: 6
Ingredients:
3 carrots, peeled and grated
1/3 cup dates, pitted
4 mandarins, peeled
A handful walnuts, soaked for 5 hours and drained
8 tablespoons coconut oil
1 cup cashews
Juice of 2 lemons
2 tablespoons stevia
Directions:
In your food processor, mix carrots with dates, walnuts, mandarins and half of the coconut oil, blend very well and spread on the bottom of a cake pan.
In your blender, combine the walnuts with lemon juice, the rest of the oil and stevia, blend, spread over the carrot mix, and keep in the fridge for 3 hours, slice and serve.
Enjoy!
Nutrition: calories 200, fat 2, fiber 4, carbs 10, protein 4
Creamy Coconut and Green Tea Pudding
Preparation time: 10 minutes
Cooking time: 2 minutes
Servings: 6
Ingredients:
14 ounces coconut milk
2 tablespoons green tea powder
14 ounces coconut cream
3 tablespoons stevia
Directions:
Put the milk in a pan, add stevia and green tea powder, stir, bring to a simmer, cook for 2 minutes, cool down, add the coconut cream, stir, divide into bowls and serve cold.
Enjoy!
Nutrition: calories 180, fat 3, fiber 3, carbs 7, protein 5
Nut Balls
Preparation time: 30 minutes
Cooking time: 0 minute
Servings: 4
Ingredients:
10 hazelnuts, roasted
1 cup hazelnuts, roasted and chopped
1 teaspoon vanilla extract
2 tablespoons cocoa powder
¼ cup stevia
Directions:
Put 1 cup chopped hazelnuts in your food processor, blend, add vanilla extract, cocoa powder and stevia, blend again well and put in a bowl.
Roll the 10 hazelnuts in cocoa hazelnut powder mix, introduce in the freezer for 20 minutes and serve.
Enjoy!
Nutritional value: calories 97, fat 2, fiber 2, carbs 11, protein 2
Apple Pumpkin Cookies
Preparation time: 10 minutes
Cooking time: 20 minutes
Servings: 4
Ingredients:
¼ cup apple juice
1 and ½ cup pumpkin puree
1 teaspoon vanilla extract
¼ cup coconut milk
1 cup almond milk
½ cup coconut flour
Directions:
In a bowl, mix apple juice with pumpkin puree, vanilla extract, coconut milk, add almond meal and coconut flour and stir well.
Drop spoonfuls of batter on a lined baking sheet, flatten, introduce in the oven at 350 degrees F, bake for 25 minutes and serve cold.
Enjoy!
Nutrition: calories 140, fat 7, fiber 2, carbs 12, protein 10
Banana Muffins
Preparation time: 10 minutes
Cooking time: 30 minutes
Servings: 6
Ingredients:
1 cup almond butter
1 egg, whisked
3 bananas, chopped
½ cup cocoa powder
2 tablespoons stevia
2 teaspoons vanilla extract
Directions:
In a bowl, mix almond butter with bananas, cocoa powder, egg, vanilla extract and stevia, stir, divide into muffin cups, introduce in the oven at 375 degrees F, bake for 30 minutes and serve cold.
Enjoy!
Nutrition: calories 141, fat 11, fiber 3, carbs 14, protein 10
Lemony Cherry Jam
Preparation time: 10 minutes
Cooking time: 30 minutes
Servings: 4
Ingredients:
1 cup stevia
1 tablespoon lemon juice
6 cups cherries, pitted and roughly chopped
Directions:
Put cherries in a pan, add stevia, bring to a simmer over medium heat, add lemon juice, cook for 30 minutes, divide into cups and serve.
Enjoy!
Nutrition: calories 50, fat 0, fiber 1, carbs 12, protein 7
Easy Cookies
Preparation time: 10 minutes
Cooking time: 40 minutes
Servings: 4
Ingredients:
1 egg white
3 cups coconut flakes
2/3 cup almond milk
½ teaspoon vanilla extract
1 teaspoon lemon juice
1 teaspoon lemon zest, grated
Directions:
In a bowl, mix coconut flakes with almond milk; egg white, vanilla extract; lemon juice and lemon zest and stir well, shape small cookies, arrange them on a lined baking sheet, introduce in the oven at 325 degrees F and bake 20 minutes.
Take cookies out of the oven, arrange on a platter and serve.
Enjoy!
Nutrition: calories 100, fat 4, fiber 3, carbs 11, protein 1
Dates and Strawberries Cream
Preparation time: 2 hours and 10 minutes
Cooking time: 0 minutes
Servings: 4
Ingredients:
1 cup date paste
3 cups cashews, soaked for 3 hours
½ cup almond milk
2 cups strawberries
¾ cup coconut oil, melted
¼ cup lime juice
Sliced strawberries for serving
Directions:
Put cashews, strawberries, date paste, limejuice, almond milk and coconut oil in your food processor and blend very well.
Divide the cream into small cups, introduce in the freezer and keep for 2 hours before serving with sliced strawberries.
Enjoy!
Nutrition: calories 140, fat 2, fiber 1, carbs 8, protein 6
Sweet Rhubarb Mix
Preparation time: 10 minutes
Cooking time: 10 minutes
Servings: 4
Ingre
dients:
Juice of 1 lemon
1 teaspoon lemon zest, grated
1 cup stevia
4 and ½ cups rhubarbs cut into medium pieces.
1 teaspoon vanilla extract
Directions:
In a pan, combine the rhubarb with the lemon juice, lemon zest, stevia and vanilla, stir, cook for 10 minutes, divide into bowls and serve.
Enjoy!
Nutrition: calories 108, fat 1, fiber 2, carbs 8, protein 2
Strawberry Pie
Preparation time: 10 minutes
Cooking time: 30 minutes
Servings: 4
Ingredients:
¾ cup stevia
6 cups strawberries, halved
1/8 teaspoon baking powder
1 tablespoon lemon juice
½ cup coconut flour
1/8 teaspoon baking soda
½ cup water
3 and ½ tablespoons coconut oil
Directions:
In a bowl, mix strawberries with stevia and lemon juice, toss and spread in a greased baking dish.
In another bowl, mix flour with baking powder, baking soda, water and coconut, stir and spread over the strawberries.
Introduce in the oven at 375 degrees F, bake for 30 minutes, cool down, slice and serve.
Enjoy!
Nutrition: calories 205, fat 4, fiber 4, carbs 9, protein 4
Cold Dates and Plums Mix
Preparation time: 2 hours
Cooking time: 0 minutes
Servings: 4
Ingredients:
1 cup dates, pitted and chopped
3 cups plums, chopped
2 and ½ cups water
1 teaspoon lemon juice
Directions:
Put dates and plums in your food processor, add water and lemon juice, pulse well and keep in the freezer for 2 hours, divide into cups and serve.
Enjoy!
Nutrition: calories 85, fat 0, fiber 1, carbs 13, protein 1
Avocado and Coconut Bowl
Preparation time: 5 minutes
Cooking time: 0 minutes
Servings: 4
Ingredients:
½ cup coconut water
1 and ½ cup avocado, chopped
2 tablespoons green tea powder
2 teaspoons lime zest, grated
1 tablespoon stevia
1 tablespoon coconut butter
Directions:
In your blender, mix water with avocado, green tea powder, stevia, lime zest, and pulse well.
Transfer to a bowl, top with coconut butter spread and serve.
Enjoy!
Nutrition: calories 187, fat 7, fiber 8, carbs 10, protein 7
Cold Coconut Cream
Preparation time: 2 hours
Cooking time: 3 minutes
Servings: 6
Ingredients:
1 tablespoon arrowroot powder
2 canes coconut milk
¼ teaspoon vanilla extract
1 tablespoon water
½ cup coconut nectar
Directions:
In a bowl, combine the arrowroot powder with coconut milk, vanilla, water and coconut nectar, stir well, divide into cups and keep in the freezer for 2 hours before serving.
Enjoy!
Nutrition: calories 136, fat 4, fiber 2, carbs 7, protein 5
Pineapple Cake
Preparation time: 3 hours
Cooking time: 30 minutes
Servings: 6
Ingredients:
2 cups pineapple, dried and chopped
1 and ½ cups coconut flour
1 cup dates, pitted and chopped
½ cup dry coconut flakes
½ teaspoon cinnamon powder
Directions:
In a food processor, mix flour, dates, pineapple, coconut and cinnamon, pulse very well again and pour this into a springform pan.
Introduce in the oven and cook at 350 degrees F for 30 minutes.
Keep in the fridge for 3 hours, slice and serve.
Enjoy!
Nutrition: calories 200, fat 2, fiber 4, carbs 11, protein 8
Carrots and Orange Cake
Preparation time: 10 minutes
Cooking time: 35 minutes
Servings: 6
Ingredients:
3 carrots, grated
1/3 cup dates, pitted and chopped
4 oranges, peeled and roughly chopped
1 tablespoon walnuts, chopped
1 cup cashews, chopped
8 tablespoons olive oil
2 tablespoons water
Juice of 2 lemons
2 tablespoons coconut sugar
Directions:
In your food processor, mix carrots with dates, walnuts, orange and half of the oil, blend very well and transfer to a bowl.
In the same food processor, mix the cashews with lemon juice, sugar, the rest of the oil and 2 tablespoons water and blend very well.
Pour the carrot mix in a cake pan and add the cashew cream on top.
Introduce in the oven and cook at 350 degrees F for 35 minutes.
Slice and serve cold.
Enjoy!
Nutrition: calories 130, fat 2, fiber 3, carbs 5, protein 6
Apple Cupcakes
Preparation time: 10 minutes
Cooking time: 20 minutes
Servings: 4
Ingredients:
4 tablespoons coconut butter, melted
4 eggs
½ cup apple juice
2 teaspoons cinnamon powder
1 apple, cored, peeled and sliced
4 teaspoons stevia
¾ cup almond flour
½ teaspoon baking powder
Directions:
In a bowl, combine the melted butter with the apple juice, eggs, cinnamon powder and stevia and whisk well.
Add almond flour, apple and baking powder, stir and pour into a cupcake pan.
Introduce in the oven and bake at 350 degrees F for 20 minutes.
Enjoy!
Nutrition: calories 200, fat 2, fiber 4, carbs 7, protein 4
Mango Stew
Preparation time: 10 minutes
Cooking time: 20 minutes
Servings: 4
Ingredients:
4 cups mango, peeled and cubed
1 cup orange juice
6 tablespoons stevia
3 tablespoons lime juice
Directions:
Put mango, orange juice, limejuice and stevia in a pot, bring to a simmer over medium heat, cook for 20 minutes, divide into bowls and serve cold.
Enjoy!
Nutrition: calories 180, fat 2, fiber 2, carbs 6, protein 2
Coconut Grapefruit Mix
Preparation time: 10 minutes
Cooking time: 10 minutes
Servings: 4
Ingredients:
1 cup palm sugar
½ cup mint, chopped
64 ounces red grapefruit juice
2 grapefruits, peeled and cubed
Directions:
In a small pan, combine the sugar with the mint, grapefruit juice and grapefruit, stir, bring to a simmer, cook for 10 minutes over medium heat, divide into bowls and serve.
Enjoy!
Nutrition: calories 171, fat 1, fiber 4, carbs 7, protein 8
Cinnamon Apple Stew
Preparation time: 10 minutes
Cooking time: 30 minutes
Servings: 4
Ingredients:
5 apples, cored, peeled and roughly chopped
½ cups apple juice
1 tablespoon stevia
2 teaspoons cinnamon powder
1 cup flax meal
4 tablespoons ghee, melted
¼ cup coconut sugar
Directions:
Put the apples in a baking dish, add apple juice, stevia, cinnamon, flax meal, ghee and coconut sugar, toss, introduce in the oven and bake at 350 degrees F for 30 minutes.
Divide between plates and serve.
> Enjoy!
Nutrition: calories 200, fat 6, fiber 4, carbs 7, protein 6
Coconut Lemon Pudding
Preparation time: 10 minutes
Cooking time: 20 minutes
Servings: 6
Ingredients:
1 teaspoon coconut flour
½ cup stevia
16 ounces cream cheese
½ teaspoon vanilla extract