5. Cook all sides of the pork until the meat thermometer shows an internal temperature of just below 145 F (63 C). The pork will keep on cooking a bit after you take it out of the pan.
6. Let the pork sit for a few minutes and then slice into 1-inch thick slices with a sharp knife.
The pork will be slightly pink on the inside, but if the internal temperature reaches 145 F, then it will be safe to eat (under the new USDA guidelines). The pork will also be tender and delicious!
GO TO CONTENTS
Fish & Seafood
Entrees
CHAPTER 3D
Breaded Cod with Garlic Ghee Sauce
Fish Tacos
Popcorn Shrimp
Rosemary Baked Salmon
Easy Salmon Stew
Cucumber Ginger Shrimp
Avocado Tuna Bowl with Tahini Tamari Paste
GO TO CONTENTS
Back to {FISH & SEAFOOD ENTREES}
BREADED COD WITH GARLIC GHEE
SAUCE
Prep Time: 10 minutes | Cook Time: 20 minutes | Total Time: 30 minutes
Yield: 4 servings
Nutritional Data (estimates) - per serving:
Calories: 280 Fat: 15 g Net Carbohydrates: 5 g Protein: 25 g
INGREDIENTS
• 4 cod filets (approx. 0.3 lb or 136 g each)
• 1/2 cup (30 g) coconut flour (or almond flour)
• 2 Tablespoons (15 g) coconut flakes
• 3 Tablespoons (30 g) garlic powder
• 1 Tablespoon (7 g) onion powder
• 1 egg, whisked
• Salt to taste
• 2 Tablespoons (30 ml) ghee
• 3 cloves of garlic, minced
• Coconut oil for greasing baking tray
INSTRUCTIONS
1. Preheat oven to 425 F (220 C).
2. In a large bowl, whisk an egg.
3. In a separate large bowl, combine the breading ingredients (coconut flour, coconut flakes, garlic powder, and onion powder). Add in salt and taste the mixture to see how much salt you like.
4. Cover a baking tray with aluminum foil and grease with coconut oil.
5. Dip each cod filet first into the whisked egg and then into the breading mixture and cover it well with the breading. Place the breaded cod onto the baking tray.
6. Bake for 15-20 minutes until the cod flakes easily.
7. While the cod is in the oven, prepare the garlic ghee sauce by melting the ghee slightly and adding in the minced garlic.
8. Pour the garlic ghee sauce on top of the breaded cod and serve.
GO TO CONTENTS
Back to {FISH & SEAFOOD ENTREES}
FISH TACOS
Prep Time: 30 minutes | Cook Time: 15 minutes | Total Time: 45 minutes
Yield: 2 servings
Nutritional Data (estimates) - per serving:
Calories: 400 Fat: 15 g Net Carbohydrates: 9 g Protein: 50 g
INGREDIENTS
For the fish:
• 1 lb (454 g) tilapia (halibut/cod), cut into 1/2 inch by 3/4 inch (1 cm by 2 cm) strips
• 1/2 cup (56 g) coconut flour
• 1 Tablespoon (10 g) garlic powder
• 2 teaspoons (10 g) salt
• 2 teaspoons (5 g) cumin powder
• Coconut oil for frying
For the white sauce:
• 1/2 cup (120 g) mayo (see page 125)
• 1 Tablespoon (15 ml) lime juice
• 1 teaspoon (2 g) dried oregano
• 1/2 teaspoon (1 g) cumin powder
• Dash of chili powder
To eat:
• 4-6 lettuce leaves
• 1/4 cup (60 g) salsa (optional)
• 2 Tablespoons (4 g) cilantro, chopped
• 4-6 lime wedges
INSTRUCTIONS
1. To make the white sauce, mix all the sauce ingredients together with a fork.
2. Mix together the coconut flour, garlic powder, cumin powder, and salt in a bowl.
3. Drop the fish strips into the bowl and coat with the coconut flour mixture.
4. Heat up coconut oil in a saucepan on high heat (the coconut oil should be approx. 1/2 inch (1-2 cm) deep).
5. Carefully add the coated fish strips to the hot coconut oil.
6. Fry until the coconut flour coating turns a golden brown color (approx. 5 minutes).
7. Place fried fish strips in a bowl lined with a paper towel to soak up excess oil.
8. To eat, place fish strips on a lettuce leaf with salsa, cilantro, and white sauce. Serve with lime wedges.
GO TO CONTENTS
Back to {FISH & SEAFOOD ENTREES}
POPCORN SHRIMP
Prep Time: 5 minutes | Cook Time: 20 minutes | Total Time: 25 minutes
Yield: 2 servings
Nutritional Data (estimates) - per serving:
Calories: 390 Fat: 23 g Net Carbohydrates: 3 g Protein: 30 g
INGREDIENTS
• 1/2 lb (225 g) small shrimp, peeled
• 2 eggs, whisked
• 6 Tablespoons (36 g) cajun seasoning (see page 129 for recipe)
• 6 Tablespoons (42 g) coconut flour
• Coconut oil for frying
INSTRUCTIONS
1. Melt the coconut oil in a saucepan (use enough coconut oil so that it’s 1/2 inch (1-2 cm) deep) or deep fryer.
2. Place the whisked eggs into a large bowl, and in another large bowl, combine the coconut flour and seasoning.
3. Drop a handful of the shrimp into the whisked eggs and stir around so that each shrimp is coated.
4. Then take the shrimp out of the whisked eggs and place into the seasoning bowl. Coat the shrimp with the coconut flour and seasoning mixture.
5. Place the coated shrimp into the hot oil and fry until golden. Try not to stir the pot and don’t place too many shrimp into the pot at once (make sure all the shrimp is touching the oil).
6. Using a slotted spoon, remove the shrimp and place on paper towels to absorb the excess oil. Repeat for the rest of the shrimp (change the oil if there are too many solids in it).
7. Cool for 10 minutes (the outside will get crisp).
GO TO CONTENTS
Back to {FISH & SEAFOOD ENTREES}
ROSEMARY BAKED SALMON
Prep Time: 5 minutes | Cook Time: 30 minutes | Total Time: 35 minutes
Yield: 2 servings
Nutritional Data (estimates) - per serving:
Calories: 430 Fat: 18 g Net Carbohydrates: 0 g Protein: 63 g
INGREDIENTS
• 2 salmon filets (fresh or defrosted)
• 1 Tablespoon (2 g) fresh rosemary leaves
• 1/4 cup (60 ml) olive oil
• 1 teaspoon (5 g) salt (optional or to taste)
INSTRUCTIONS
1. Preheat oven to 350 F (175 C).
2. Mix the olive oil, rosemary, and salt together in a bowl.
3. Place one salmon filet at a time into the mixture and rub mixture onto the filet.
4. Wrap each filet in a piece of aluminum foil with some of the remaining mixture.
5. Bake for 25-30 minutes.
GO TO CONTENTS
Back to {FISH & SEAFOOD ENTREES}
EASY SALMON STEW
Prep Time: 10 minutes | Cook Time: 20 minutes | Total Time: 30 minutes
Yield: 2 servings
Nutritional Data (estimates) - per serving:
Calories: 450 Fat: 12 g Net Carbohydrates: 7 g Protein: 70 g
INGREDIENTS
• 4 cups (1 l) chicken broth (or bone broth)
• 2 salmon filets (1/2 lb or 225 g), diced
• 2 zucchinis, diced
• 4 button mushrooms, diced
• 2 cups (200 g) chopped celery
• 1/2 cup (16 g) chopped cilantro
• Salt and pepper (to taste)
INSTRUCTIONS
1. Place all the vegetables with the broth into a pot and simmer for 15 minutes.
2. Add the diced salmon and simmer for another 5 minutes. A
dd salt and pepper.
GO TO CONTENTS
Back to {FISH & SEAFOOD ENTREES}
CUCUMBER GINGER SHRIMP
Prep Time: 5 minutes | Cook Time: 10 minutes | Total Time: 15 minutes
Yield: 1 serving
Nutritional Data (estimates) - per serving:
Calories: 250 Fat: 16 g Net Carbohydrates: 4 g Protein: 20 g
INGREDIENTS
• 1 large cucumber, peeled and sliced into 1/2-inch round slices
• 10-15 large shrimp/prawns (defrosted if frozen)
• 1 teaspoon (1 g) fresh ginger, grated
• Salt to taste
• Coconut oil to cook with
INSTRUCTIONS
1. Place 1 Tablespoon (15 ml) of coconut oil into a frying pan on medium heat.
2. Add in the ginger and the cucumber and sauté for 2-3 minutes.
3. Add in the shrimp and cook until they turn pink and are no longer translucent.
4. Add salt to taste and serve.
GO TO CONTENTS
Back to {FISH & SEAFOOD ENTREES}
AVOCADO TUNA BOWL WITH
TAHINI TAMARI PASTE
Prep Time: 10 minutes | Cook Time: 0 minutes | Total Time: 10 minutes
Yield: 2 servings
Nutritional Data (estimates) - per serving:
Calories: 667 Fat: 48 g Net Carbohydrates: 7 g Protein: 46 g
INGREDIENTS
• 1 large avocado, destoned and diced
• 2 Tablespoons (30 ml) lime juice
• 2 Tablespoons (30 ml) olive oil, to cook with
• 2 cans of tuna (340 g or 12 oz), drained and flaked
• 2 Tablespoons of fresh cilantro, finely chopped
• 2 Tablespoons (30 ml) tahini sauce
• 3 Tablespoons (45 ml) gluten-free tamari sauce or coconut aminos
• 1 Tablespoon (15 ml) sesame oil
INSTRUCTIONS
1. To make the tahini tamari paste, mix together the tahini, tamari sauce, and sesame oil.
2. To make the tuna salad, mix the lime juice, cilantro, olive oil, and tuna together.
3. To serve, place the diced avocado into a bowl, then top with the tuna and paste.
GO TO CONTENTS
Other Entrees
CHAPTER 3E
Slow Cooker Oxtail Stew
Turkey Arugula Salad
Cumin Crusted Lamb Chops
Lamb and Mint Meatballs
Liver and Onions
GO TO CONTENTS
Back to {OTHER ENTREES}
SLOW COOKER OXTAIL STEW
Prep Time: 10 minutes | Cook Time: 8 hours | Total Time: 8 hours 10 minutes
Yield: 4 servings
Nutritional Data (estimates) - per serving:
Calories: 380 Fat: 20 g Net Carbohydrates: 4 g Protein: 40 g
INGREDIENTS
• 2 lb (908 g) beef oxtail
• 1 large onion, chopped
• 1 zucchini, chopped
• 1 carrot, chopped
• 2 cups (480 ml) chicken broth
• 1 Tablespoon (5 g) fresh ginger, chopped
• 5 cloves of garlic, peeled but whole
• Salt to taste
INSTRUCTIONS
1. Place the oxtail, chopped onion, carrot, zucchini, chicken broth, ginger, garlic, and salt into the slow cooker. Cook for 8 hours until the meat is tender.
GO TO CONTENTS
Back to {OTHER ENTREES}
TURKEY ARUGULA SALAD
Prep Time: 5 minutes | Cook Time: 0 minutes | Total Time: 5 minutes
Yield: 2 servings
Nutritional Data (estimates) - per serving:
Calories: 260 Fat: 15 g Net Carbohydrates: 6 g Protein: 20 g
INGREDIENTS
• 3.5 oz (100 g) arugula leaves
• 4 oz (115 g) turkey deli meat or turkey breast meat, diced
• 10 raspberries (or blueberries)
• 1 cucumber, peeled and diced
• 2 Tablespoons (30 ml) olive oil
• Juice from 1/2 a lime
INSTRUCTIONS
1. Toss all the ingredients together in a large bowl and enjoy.
GO TO CONTENTS
Back to {OTHER ENTREES}
CUMIN CRUSTED LAMB CHOPS
Prep Time: 15 minutes | Cook Time: 15 minutes | Total Time: 30 minutes
Yield: 4 servings
Nutritional Data (estimates) - per serving:
Calories: 700 Fat: 60 g Net Carbohydrates: 2 g Protein: 45 g
INGREDIENTS
• 2 racks of lamb (3 lb or 1.3 kg)
• ¾ cup (72 g) cumin powder
• 3 Tablespoons (18 g) paprika
• 1 teaspoon (1 g) chili powder (more if preferred)
• 1 Tablespoon (15 g) salt (less if preferred)
INSTRUCTIONS
1. Cut the racks of lamb into individual lamb chops (approx 20 chops).
2. Combine the spices and salt and dip the lamb chops into it.
3. Grill the lamb until done to the level you enjoy.
GO TO CONTENTS
Back to {OTHER ENTREES}
LAMB AND MINT MEATBALLS
Prep Time: 15 minutes | Cook Time: 15 minutes | Total Time: 30 minutes
Yield: 4 servings
Nutritional Data (estimates) - per serving:
Calories: 370 Fat: 30 g Net Carbohydrates: 1 g Protein: 20 g
INGREDIENTS
• 1 lb (454 g) lamb meat
• 1 egg
• 1/2 large onion
• 1/2 teaspoon (1 g) cumin powder
• 10 fresh mint leaves
• 1 teaspoon (5 g) salt
• Avocado oil to cook in
INSTRUCTIONS
1. Place all the ingredients (except the oil) into the food processor and process well. Form small golf-ball sized meatballs (approx. 25) from the mixture.
2. Place avocado oil into a frying pan and fry the meatballs in batches.
GO TO CONTENTS
Back to {OTHER ENTREES}
LIVER AND ONIONS
Prep Time: 10 minutes | Cook Time: 20 minutes | Total Time: 30 minutes
Yield: 2 servings
Nutritional Data (estimates) - per serving:
Calories: 460 Fat: 24 g Net Carbohydrates: 8 g Protein: 45 g
INGREDIENTS
• 1 lb (454 g) liver, diced
• 1 large onion, diced
• 2 Tablespoons (30 ml) ghee (or coconut oil)
• 2 slices bacon
• Salt and pepper to taste
INSTRUCTIONS
1. Cook the bacon in a pan and then break into small bits.
2. Place the ghee into a frying pan. Add the diced onion and cook until translucent.
3. Then add in the diced liver and saute until cooked. Add in the bacon bits and salt and pepper to taste.
Make this delicious traditional liver and onions dish to get more liver into your diet - it’s super nutritious.
GO TO CONTENTS
Side Dishes
CHAPTER 4
Cauliflower White “Rice”
Garlic Zucchini Saute
Microwave Quick Bread
Creamy Cauliflower Mash
Spinach Almond Saute
Easy Bacon Brussels Sprouts
Turmeric Cauliflower Pancakes
Tangy Red Cabbage Coleslaw
Cauliflower Notato Salad
Roasted Cauliflower
Super Fast Avocado Salad
GO TO CONTENTS
Back to {SIDE DISHES}
CAULIFLOWER WHITE “RICE”
Prep Time: 10 minutes | Cook Time: 15 minutes | Total Time: 25 minutes
Yield: 2 servings
Nutritional Data (estimates) - per serving:
Calories: 90 Fat: 7 g Net Carbohydrates: 4 g Protein: 3 g
INGREDIENTS
• 1/2 head (approx. 220 g) of cauliflower, chopped into small florets
• 1 Tablespoon (15 ml) coconut oil
INSTRUCTIONS
1. Process the cauliflower in the food processor until it forms very small “rice”-like pieces. Squeeze out excess water.
2. Add 1 Tablespoon of coconut oil into a large pot. Add in the cauliflower and let it cook on a medium heat. Stir regularly to make sure it doesn’t burn. Cook until tender but not mushy.
GO TO CONTENTS
Back to {SIDE DISHES}
GARLIC ZUCCHINI SAUTE
Prep Time: 5 minutes | Cook Time: 12 minutes | Total Time: 17 minutes
Yield: 4 servings
Nutritional Data (estimates) - per serving:
Calories: 70 Fat: 4 g Net Carbohydrates: 4 g Protein: 0 g
INGREDIENTS
• 2 lb (908 g) zucchini, chopped into small pieces or slices
• 6 cloves of garlic, minced
• Olive oil to saute in
INSTRUCTIONS
1. Add olive oil into a skillet on medium heat. Add in the zucchini and saute until they're softened (approx. 10 minutes). Add the garlic and saute for 1-2 minutes more.
GO TO CONTENTS
Back to {SIDE DISHES}
MICROWAVE QUICK BREAD
Prep Time: 3.5 minutes | Cook Time: 1.5 minutes | Total Time: 5 minutes
Yield: 2 servings
Nutritional Data (estimates) - per serving:
Calories: 260 Fat: 26 g Net Carbohydrates: 2 g Protein: 6 g
INGREDIENTS
• 1/3 cup (35 g) almond flour
• 1/2 teaspoon (2 g) baking powder
• 1 egg, whisked
• 2.5 Tablespoons (37 ml) ghee or coconut oil, melted
INSTRUCTIONS
1. Grease a mug and mix all the ingredients in it with a fork.
2. Microwave for 90 seconds on high. (You may need to adjust the time for your microwave settings.)
3. Cool for a few minutes, pop out of mug gently and slice into 4 thin slices.
The Essential Keto Cookbook: 105 Ketogenic Diet Recipes For Weight Loss, Energy, and Rejuvenation (Including Keto Meal Plan and Food List) Page 7