The Essential Keto Cookbook: 105 Ketogenic Diet Recipes For Weight Loss, Energy, and Rejuvenation (Including Keto Meal Plan and Food List)
Page 8
Don't want to use a microwave? No worries : check out the ovenbaked loaf of bread on page 115 instead
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CREAMY CAULIFLOWER MASH
Prep Time: 10 minutes | Cook Time: 10 minutes | Total Time: 20 minutes
Yield: 2 servings
Nutritional Data (estimates) - per serving:
Calories: 200 Fat: 20 g Net Carbohydrates: 4 g Protein: 4 g
INGREDIENTS
• 1/2 head of cauliflower (approx. 220 g), broken into small florets
• 2 Tablespoons (30 ml) ghee (or coconut oil)
• 1/4 cup (60 ml) coconut milk, from a can shaken & at room temp
• Salt to taste
INSTRUCTIONS
1. Place the cauliflower florets into a large microwaveable bowl with 1/4 cup of water at the bottom. Microwave on high until they are softened (around 10-12 minutes). Check every 3 minutes to make sure there’s water in the bowl still. Alternatively, you can steam the cauliflower florets in a steamer.
2. Blend the cauliflower with ghee, coconut milk, and salt until smooth.
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SPINACH ALMOND SAUTE
Prep Time: 0 minutes | Cook Time: 10 minutes | Total Time: 10 minutes
Yield: 2 servings
Nutritional Data (estimates) - per serving:
Calories: 150 Fat: 11 g Net Carbohydrates: 4 g Protein: 8 g
INGREDIENTS
• 1 lb (454 g) spinach leaves
• 3 Tablespoons (12 g) almond slices
• Salt to taste
• 1 Tablespoon (15 ml) avocado oil for cooking
INSTRUCTIONS
1. Place the 1 Tablespoon of avocado oil into a large pot on medium heat.
2. Add in the spinach and let it cook down.
3. Once the spinach is cooked down, add the salt to taste and stir.
4. Before serving, stir in the almond slices.
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EASY BACON BRUSSELS SPROUTS
Prep Time: 5 minutes | Cook Time: 20 minutes | Total Time: 25 minutes
Yield: 6 servings
Nutritional Data (estimates) - per serving:
Calories: 400 Fat: 35 g Net Carbohydrates: 6 g Protein: 14 g
INGREDIENTS
• 2 lbs (908 g) Brussels sprouts
• 1 lb (454 g) bacon, uncooked
INSTRUCTIONS
1. Boil the Brussels sprouts for 10 minutes until tender.
2. While the Brussels sprouts are boiling, chop the bacon into small pieces (approx. 1/2-inch wide), and cook the bacon pieces in a large pot on medium heat. When the bacon is crispy, add in the drained Brussels sprouts.
3. Cook for 10 more minutes on high heat, stirring occasionally to make sure nothing gets burnt on the bottom of the pan.
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TURMERIC CAULIFLOWER
PANCAKES
Prep Time: 10 minutes | Cook Time: 40 minutes | Total Time: 50 minutes
Yield: 8 servings
Nutritional Data (estimates) - per serving:
Calories: 123 Fat: 9 g Net Carbohydrates: 3 g Protein: 5 g
INGREDIENTS
• 1 head of cauliflower, broken into florets
• 2 eggs, whisked
• 1 cup (120 g) almond flour
• 2 Tablespoons (12 g) turmeric powder
• 2 cloves of garlic, peeled and minced
• 1 Tablespoon (15 ml) coconut oil, for greasing the baking tray
• Salt and pepper, to taste
INSTRUCTIONS
1. Preheat oven to 350 F (175 C).
2. Steam the cauliflower florets until softened.
3. Mash the cauliflower and mix with the eggs, almond flour, turmeric, and garlic. Season with salt and pepper.
4. Form 8 flat patties. Place on a greased baking tray and bake for 30 minutes until slightly browned.
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TANGY RED CABBAGE COLESLAW
Prep Time: 10 minutes | Cook Time: 0 minutes | Total Time: 10 minutes
Yield: 4 servings
Nutritional Data (estimates) - per serving:
Calories: 164 Fat: 17 g Net Carbohydrates: 3 g Protein: 2 g
INGREDIENTS
• 2 cups of shredded red cabbage (approx 1/4 head of cabbage)
• 1/4 red onion, sliced
• 1/4 cup (20 g) walnuts, chopped
• 2 Tablespoons (30 ml) lemon juice
• 1/4 cup (60 ml) mayo (see page 125 for recipe)
• 1 teaspoon (5 ml) mustard
INSTRUCTIONS
1. Toss all the ingredients together well and enjoy.
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CAULIFLOWER NOTATO SALAD
Prep Time: 5 minutes | Cook Time: 10 minutes | Total Time: 15 minutes
Yield: 4 servings
Nutritional Data (estimates) - per serving:
Calories: 136 Fat: 12 g Net Carbohydrates: 4 g Protein: 3 g
INGREDIENTS
• 1 head of cauliflower, broken into florets
• 2 Tablespoons of chives, finely diced
• 1/4 cup (60 ml) mayo (see page 125 for recipe)
• 2 teaspoons (10 ml) mustard
• Salt and pepper to taste
INSTRUCTIONS
1. Boil or steam the cauliflower florets until tender. Run immediately under cold water to cool. Then drain well.
2. Toss the florets with the chives, mayo, mustard, and salt and pepper.
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ROASTED CAULIFLOWER
Prep Time: 15 minutes | Cook Time: 1 hour 15 minutes
Total Time: 1 hour 30 minutes | Yield: 4 servings
Nutritional Data (estimates) - per serving:
Calories: 90 Fat: 7 g Net Carbohydrates: 3 g Protein: 0 g
INGREDIENTS
• Half of a large cauliflower (approx. 220 g), broken into florets
• 2 teaspoons (4 g) turmeric powder or garlic powder or Italian seasoning
• 2 teaspoons (10 g) salt
• 2 Tablespoons (30 ml) olive oil
INSTRUCTIONS
1. Preheat oven to 350 F (175 C).
2. Mix the cauliflower florets with the spice/herb, salt, and olive oil.
3. Spread the florets out in a baking tray and bake covered with foil for 75 minutes.
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SUPER FAST AVOCADO SALAD
Prep Time: 5 minutes | Cook Time: 0 minutes | Total Time: 5 minutes
Yield: 2 servings
Nutritional Data (estimates) - per serving:
Calories: 220 Fat: 21 g Net Carbohydrates: 2 g Protein: 2 g
INGREDIENTS
• 1 ripe avocado
• 1 Tablespoon (15 ml) olive oil
• 1/2 Tablespoon (7 ml) lemon juice
• Salt to taste
INSTRUCTIONS
1. Cut a ripe avocado in half.
2. Remove the pit, and using a small knife carefully score each half into cubes. Then use a spoon to scoop out the avocado cubes.
3. Toss the avocado cubes with olive oil, lemon juice, and salt.
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Desserts, Breads
& Snacks
CHAPTER 5
Red Velvet Cookies
Chocolate Coffee Coconut Truffles
Chocolate Chia Pudding
Black & White Layered Peppermint Patties
Freshly Baked Loaf Of Bread
Jalapeño “Corn” Bread
Savory Italian Crackers
Chocolate Cashew Ice Cream
Chocolate Covered Pecans
Carrot Cupcakes with Cashew Cheese Frosting
Ginger Spice Cookies
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EADS & SNACKS}
RED VELVET COOKIES
Prep Time: 15 minutes | Cook Time: 15 minutes | Total Time: 30 minutes
Yield: 8 servings
Nutritional Data (estimates) - per serving:
Calories: 227 Fat: 25 g Net Carbohydrates: 3 g Protein: 7 g
INGREDIENTS
• 2 cups (240 g) almond flour
• 2 Tablespoons (14 g) flaxmeal
• 1/4 cup (28 g) coconut flour
• 3 Tablespoons (18 g) unsweetened cacao powder
• 1 beet, raw, peeled and diced
• 2 Tablespoons (30 ml) apple cider vinegar
• 1/3 cup (80 ml) ghee
• 1/3-1/2 cup erythritol (or Keto sweetener, to taste)
• 1 egg, whisked
• 1/2 teaspoon (1 g) baking soda
• 1 teaspoon (5 ml) vanilla extract
• Dash of salt
INSTRUCTIONS
1. Preheat oven to 350 F (175 C).
2. Puree the beet and add in the vinegar and ghee.
3. Mix all the cookie ingredients together in a bowl until a soft dough forms.
4. Form small balls from the dough (use a Tablespoon scoop). Press into a round cookie and place onto a parchment paper lined baking tray. The cookies will spread so make sure to leave enough room between the cookies. Makes around 24 small cookies.
5. Bake for 12-15 minutes. Let cool before enjoying.
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CHOCOLATE COFFEE COCONUT
TRUFFLES
Prep Time: 10 minutes | Cook Time: 5 hours set time
Total Time: 10 minutes + 5 hours | Yield: 6 servings
Nutritional Data (estimates) - per serving:
Calories: 160 Fat: 15 g Net Carbohydrates: 3 g Protein: 2 g
INGREDIENTS
• 1/2 cup (120 g) coconut butter (see page 130 for recipe), melted
• 3 Tablespoons (15 g) 100% cacao powder
• 1 Tablespoon (5 g) ground coffee beans
• 1 Tablespoon (5 g) unsweetened coconut flakes
• Dash of stevia (optional)
• 1 Tablespoon (15 ml) coconut oil, melted
INSTRUCTIONS
1. Mix all the ingredients together and pour into an ice-cube tray or muffin cups.
2. Freeze for 4-5 hours. Defrost at room temperature for 15-20 minutes before serving.
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CHOCOLATE CHIA PUDDING
Prep Time: 5 minutes | Cook Time: 8 hours set time | Total Time: 5 minutes + 8 hrs
Yield: 2 servings
Nutritional Data (estimates) - per serving:
Calories: 300 Fat: 24 g Net Carbohydrates: 3 g Protein: 8 g
INGREDIENTS
• 2 Tablespoons (10 g) unsweetened cacao powder
• 1 cup (240 ml) unsweetened coconut milk
• 1/3 cup (215 g) chia seeds
• 1 Tablespoon (5 g) unsweetened shredded coconut (for topping)
• Spices and/or sweetener of choice
INSTRUCTIONS
1. Mix together all the ingredients (except the shredded coconut) in a bowl and refrigerate overnight.
2. Blend the mixture until smooth. Pour into cups and top with shredded coconut.
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BLACK & WHITE LAYERED
PEPPERMINT PATTIES
Prep Time: 15 minutes | Cook Time: 3 hours set time
Total Time: 15 minutes + 3 hrs | Yield: 12 servings
Nutritional Data (estimates) - per serving:
Calories: 100 Fat: 10 g Net Carbohydrates: 2 g Protein: 1 g
INGREDIENTS
For the white layers:
• ½ cup (120 g) coconut butter
• ¼ cup (20 g) unsweetened shredded coconut
• 2 Tablespoons (30 ml) coconut oil
• 1 teaspoon (5 ml) peppermint extract (add more to taste)
• Erythritol and stevia, to taste (optional)
For the black layers:
• 4 oz (115 g) 100% dark chocolate
• 4 Tablespoons (60 ml) coconut oil
INSTRUCTIONS
1. To make the white layers, soften the coconut butter and the 2 tablespoons of coconut oil and mix them together with the unsweetened shredded coconut, sweetener, and peppermint extract.
2. Spoon 2 teaspoons of the white mixture into each mini muffin cup and refrigerate for 1 hour to set. Check this layer is solid before proceeding to the next step. If you don’t have a mini muffin tray, then use a regular muffin tray - serving size will be half of a patty.
3. To make the black layers, melt the 4 tablespoons of coconut oil and the 4 oz dark chocolate and combine together well. Spoon 1 teaspoon of the black mixture into each mini muffin cup so that it forms a thin layer above the already solid white layer. Set in fridge for 1 hour. Check this layer is solid before going to the next step.
4. Repeat steps 2 and 3 for as many layers as you want.
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FRESHLY BAKED LOAF OF BREAD
Prep Time: 10 minutes | Cook Time: 1 hour | Total Time: 1 hour 10 minutes
Yield: 8 servings
Nutritional Data (estimates) - per serving:
Calories: 400 Fat: 41 g Net Carbohydrates: 5 g Protein: 11 g
INGREDIENTS
• 3 cups (330g) almond flour
• 3 Tablespoons (45 g) whey protein powder (optional)
• 1/2 cup + 2 Tablespoons (150 ml) coconut oil
• 1/4 cup (60 ml) coconut milk (from can)
• 3 eggs, whisked
• 2 teaspoons (9 g) baking powder
• 1 teaspoon (5 g) baking soda
• 1 Tablespoon (3 g) Italian seasoning
• 1/4 teaspoon (1 g) salt
INSTRUCTIONS
1. Preheat oven to 300 F (150 C).
2. Grease a loaf pan (9 in by 5 in (22.5 cm by 12.5 cm)).
3. Mix together all ingredients and pour batter into the pan evenly.
4. Bake for 60 minutes. Let cool, flip out of the loaf pan, and cut into slices with a bread knife.
You don't have to add whey protein, but it helps to make the bread a lot more fluffy and soft
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JALAPEÑO “CORN” BREAD
Prep Time: 10 minutes | Cook Time: 20 minutes | Total Time: 30 minutes
Yield: 6 servings
Nutritional Data (estimates) - per serving:
Calories: 150 Fat: 15 g Net Carbohydrates: 2 g Protein: 5 g
INGREDIENTS
• 3/4 cup (83 g) almond flour
• 1/4 cup (28 g) coconut flour
• 2 teaspoons (9 g) baking powder
• 1 teaspoon (5 g) salt
• Very small dash of stevia
• 3 eggs
• 1/2 cup (120 ml) coconut milk
• 3 jalapeño peppers, diced
• Coconut oil for greasing muffin pan or use muffin liners
INSTRUCTIONS
1. Preheat oven to 350 F (175 C).
2. Mix together all the ingredients well and pour the batter into a 12-muffin pan.
3. Bake for 20 minutes.
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SAVORY ITALIAN CRACKERS
Prep Time: 15 minutes | Cook Time: 10 minutes | Total Time: 25 minutes
Yield: 4 servings
Nutritional Data (estimates) - per serving:
Calories: 280 Fat: 25 g Net Carbohydrates: 3 g Protein: 9 g
INGREDIENTS
• 1.5 cups (165 g) almond flour
• 1 egg
• 2 Tablespoons (30 ml) olive oil
• 3/4 teaspoon (4 g) salt
• 1/4 teaspoon (0.5 g) basil
• 1/2 teaspoon (1 g) thyme
• 1/4 teaspoon
(0.5 g) oregano
• 1/2 teaspoon (1 g) onion powder
• 1/4 teaspoon (0.5 g) garlic powder
INSTRUCTIONS
1. Preheat oven to 350 F (175 C).
2. Mix all the ingredients well to form a dough.
3. Shape dough into a long rectangular log (use some foil or cling film to pack the dough tight) and then cut into thin slices (approximately 0.2 inches (0.5 cm) thick). Gently place each slice onto a parchment paper-lined baking tray. It makes approx. 20-30 crackers, depending on size.
4. Bake for 10-12 minutes.
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CHOCOLATE CASHEW ICE CREAM
Prep Time: 10 minutes | Cook Time: varies, for making cashew cheese and freezing ice cream
Total Time: varies | Yield: 6 servings
Nutritional Data (estimates) - per serving:
Calories: 131 Fat: 11 g Net Carbohydrates: 3 g Protein: 3 g
INGREDIENTS
• 1 cup (240 ml) cashew cheese (see page 127 for recipe)
• 1/4 cup (60 ml) coconut cream
• 1 oz (28 g) 100% dark chocolate, melted
• Erythritol and stevia, to taste
INSTRUCTIONS
1. Blend all the ingredients together really well.
2. Pour into a container and freeze.
3. Best enjoyed after 1-2 hours. If you freeze it for longer, then you’ll need to defrost it first to soften it before enjoying.
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CHOCOLATE COVERED PECANS
Prep Time: 5 min | Cook Time: 25 min + 2 hrs set time | Total Time: 30 min + 2 hrs