Yield: 4 servings
Nutritional Data (estimates) - per serving:
Calories: 160 Fat: 15 g Net Carbohydrates: 5 g Protein: 3 g
INGREDIENTS
• 40-45 pecan halves (approx. 2.5 oz)
• 2 oz (56 g) 100% dark chocolate
• Spices of your choosing - my favorites were cinnamon, nutmeg, and salt
INSTRUCTIONS
1. Preheat oven to 350 F (175 C).
2. Place the pecan halves in a single layer on parchment paper. Bake for 7 minutes.
3. Let them cool. Meanwhile, melt the dark chocolate.
4. Dip each pecan half in the melted chocolate with a fork and place back on the parchment paper. Sprinkle spice on top. Refrigerate for 1-2 hours to set.
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CARROT CUPCAKES WITH
CASHEW CHEESE FROSTING
Prep Time: 15 minutes | Cook Time: 30 minutes | Total Time: 45 minutes
Yield: 16 servings
Nutritional Data (estimates) - per serving:
Calories: 210 Fat: 21 g Net Carbohydrates: 2 g Protein: 4 g
INGREDIENTS
For the cupcakes:
• 3 eggs, whisked
• 1/2 cup erythritol (or to taste)
• 2 carrots (150 g), shredded (squeeze out as much of the liquid as possible)
• 2 teaspoons (10 ml) vanilla extract
• 1 cup (120 g) almond flour
• 2 Tablespoons (14 g) flaxmeal
• 1/4 cup (20 g) shredded coconut
• 1/2 cup (59 g) walnuts, chopped
• 3/4 cup (180 ml) ghee or coconut oil
• 2 teaspoons (9 g) baking powder
• 1/2 teaspoon (2 g) baking soda
• 2 teaspoons (4 g) cinnamon powder
• 1 teaspoon (2 g) ginger powder
• 1 Tablespoon (15 ml) apple cider vinegar
• Dash of nutmeg
• Dash of salt
For the frosting:
• 1/4 cup (60 ml) cashew cheese (see page 127 for recipe)
• 2 Tablespoons (30 ml) coconut cream
• 2 Tablespoons (30 ml) coconut oil
• Erythritol or stevia, to taste
• 1/2 teaspoon (3 ml) vanilla extract
• Dash of salt
For the topping:
• Small handful of chopped walnuts and shredded carrot
INSTRUCTIONS
1. Preheat oven to 350 F (175 C).
2. Mix all the cupcake ingredients together.
3. Pour into a cupcake pan (makes approx. 12 cupcakes) and bake for 30 minutes.
4. Meanwhile make the frosting by blending all the ingredients together (don’t melt any of the ingredients - just keep them at room temperature and blend them and if it gets too liquidy, then refrigerate them for a bit to let it solidify more). Spread on top of the cupcakes once they’re cooled. Top with leftover chopped walnuts and shredded carrots.
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GINGER SPICE COOKIES
Prep Time: 10 minutes | Cook Time: 15 minutes | Total Time: 25 minutes
Yield: 12 servings
Nutritional Data (estimates) - per serving:
Calories: 200 Fat: 18 g Net Carbohydrates: 3 g Protein: 6 g
INGREDIENTS
• 2 cups (280 g) whole almonds
• 2 Tablespoons (80 g) chia seeds
• 1/4 cup (60 ml) coconut oil
• 1 egg, whisked
• 3 Tablespoons (15 g) fresh ginger, grated
• 2 Tablespoons (14 g) cinnamon powder
• 1/2 teaspoon (1 g) nutmeg
• 1 teaspoon (5 g) baking powder
• Erythritol and stevia, to taste
• Dash of salt
INSTRUCTIONS
1. Preheat oven to 350 F (175 C).
2. Food process or blend the whole almonds with the chia seeds.
3. Mix all the ingredients together and form 12 small cookies. Bake for 15 minutes.
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Condiments,
Seasoning &
Sauces
CHAPTER 6
Coconut Mayonnaise
Cashew Cheese
Caesar Dressing
Coconut Ranch Dressing
Homemade Italian Seasoning
Cajun Seasoning
Slow Cooker Ghee
Coconut Butter
Garlic Sauce
Easy Guacamole
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COCONUT MAYONNAISE
Prep Time: 15 minutes | Cook Time: 0 minutes | Total Time: 15 minutes
Yield: approx. 1.5 cups
Nutritional Data (estimates) - per tablespoon:
Calories: 80 Fat: 9 g Net Carbohydrates: 0 g Protein: 0 g
INGREDIENTS
• 2 egg yolks
• 2 Tablespoons (30 ml) of apple cider vinegar
• 1 cup (240 ml) coconut oil, melted (but not too hot)
INSTRUCTIONS
1. Blend or whisk the 2 egg yolks with the 2 Tablespoons (30 ml) of apple cider vinegar.
2. Slowly add in the coconut oil while blending (I used a blender and added in the coconut oil from the hole at top of the blender approximately 1/2 tablespoon at a time until it forms a mayo texture).
3. Add in rest of the oil (and a bit more if you want a less thick texture) and blend well.
4. Use immediately (if you want to store it in the fridge, then use 1/2 cup olive oil or avocado oil and 1/2 cup coconut oil instead of only coconut oil, as the coconut oil will make the mayo solidify in the fridge. We try to use it within a week.)
SUBSTITUTIONS
• Olive oil or avocado oil can be used instead of coconut oil.
• Spices and herbs can be added for different types of mayo.
• Lemon juice can be used instead of apple cider vinegar (but it gives a different taste to the mayo).
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CASHEW CHEESE
Prep Time: 10 minutes | Cook Time: 0 minutes | Total Time: 10 minutes
Yield: 1 cup
Nutritional Data (estimates) - per tablespoon:
Calories: 32 Fat: 3 g Net Carbohydrates: 1 g Protein: 1 g
INGREDIENTS
• 1/2 cup (70 g) raw cashews, soaked overnight
• 1 Tablespoon (15 ml) coconut oil
• 1/2 cup (120 ml) water
INSTRUCTIONS
1. Place the raw cashews into a bowl of room temperature water so that it covers the cashews, drape a paper towel or tea towel over the bowl to prevent dust settling, and soak overnight.
2. Blend the soaked cashews, 1/2 cup fresh water, and coconut oil until smooth.
Cashew cheese is great as a spread on keto bread, eaten by itself, or spread on cupcakes to create cream cheese frosting
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CAESAR DRESSING
Prep Time: 15 minutes | Cook Time: 0 minutes | Total Time: 15 minutes
Yield: approx. 1.5 cups
Nutritional Data (estimates) - per tablespoon:
Calories: 80 Fat: 9 g Net Carbohydrates: 0 g Protein: 0 g
INGREDIENTS
• 2 egg yolks
• 1/4 cup (60 ml) apple cider vinegar
• 1 cup (240 ml) coconut oil, melted
• 6 anchovies
• 2 teaspoons (9 g) Dijon mustard
• 2 large cloves of garlic, minced
• 1/4 teaspoon (1 g) salt
• 1/4 teaspoon (1 g) freshly ground black pepper
INSTRUCTIONS
1. Blend or whisk the 2 egg yolks with the apple cider vinegar.
2. Slowly add in the coconut oil while blending until it forms a mayo texture.
3. Add in rest of the oil, the anchovies, mustard, garlic, salt, and peppe
r and blend well.
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COCONUT RANCH DRESSING
Prep Time: 10 minutes | Cook Time: 0 minutes | Total Time: 10 minutes
Yield: approx. 1/2 cup
Nutritional Data (estimates) - per tablespoon:
Calories: 50 Fat: 6 g Net Carbohydrates: 0 g Protein: 0 g
INGREDIENTS
• 1/4 cup (60 ml) of mayo (see page 125 for recipe)
• 1/4 cup (60 ml) coconut milk
• 1 clove of garlic, minced
• 1/2 teaspoon (1 g) onion powder
• 1 Tablespoon (4 g) fresh parsley, finely chopped (or 1 tsp (0.5 g) dried parsley)
• 1 Tablespoon (3 g) fresh chives, finely chopped (or omit)
• 1 teaspoon (1 g) fresh dill, finely chopped (or 1/2 tsp (0.5 g) dried dill)
• Dash of salt
• Dash of pepper
INSTRUCTIONS
1. Mix together the mayo, coconut milk, onion powder, salt, and pepper with a fork.
2. Gently mix in the garlic and fresh herbs.
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HOMEMADE ITALIAN SEASONING
Prep Time: 5 minutes | Cook Time: 0 minutes | Total Time: 5 minutes
Yield: 1 cup
Nutritional Data (estimates) - per tablespoon:
Calories: 10 Fat: 0 g Net Carbohydrates: 1 g Protein: 0 g
INGREDIENTS
• 1/4 cup (12 g) dried basil
• 1/4 cup (12 g) dried rosemary
• 1/4 cup (12 g) dried thyme
• 1/4 cup (12 g) dried oregano
• 1 Tablespoon (10 g) garlic powder
• 1 Tablespoon (7 g) onion powder
INSTRUCTIONS
1. Mix all the ingredients together well and store in an airtight container.
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CAJUN SEASONING
Prep Time: 5 minutes | Cook Time: 0 minutes | Total Time: 5 minutes
Yield: 6 Tablespoons
Nutritional Data (estimates) - per tablespoon:
Calories: 15 Fat: 0 g Net Carbohydrates: 2 g Protein: 0 g
INGREDIENTS
• 1.5 Tablespoons (10 g) paprika
• 1.5 Tablespoons (15 g) garlic powder
• 1/2 Tablespoon (3 g) onion powder
• 1/2 Tablespoon (2 g) black pepper
• 1 teaspoon (2 g) cayenne pepper
• 1 teaspoon (2 g) dried oregano
• 1 teaspoon (1 g) dried thyme
• 1 teaspoon (1 g) dried basil
• 1-2 teaspoons (5-10 g) of salt (to taste)
INSTRUCTIONS
1. Mix all the dried spices and herbs together and store in an airtight jar.
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SLOW COOKER GHEE
Prep Time: 0 minutes | Cook Time: 3 hours | Total Time: 3 hours
Yield: 2 cups
Nutritional Data (estimates) - per tablespoon:
Calories: 120 Fat: 14 g Net Carbohydrates: 0 g Protein: 0 g
INGREDIENTS
• 16 oz (454 g) butter
INSTRUCTIONS
1. Place butter into slow cooker and place lid on (slightly ajar so that steam escapes).
2. Turn slow cooker on low for 2-3 hours until milk solids brown and fall to bottom.
3. Strain through a cheesecloth into glass jars to store.
Ghee - also known as clarified butter - contains very little casein, lactose or other milk solids, making it less inflammatory
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COCONUT BUTTER
Prep Time: 10 minutes | Cook Time: 0 minutes | Total Time: 10 minutes
Yield: approx. 3 cups
Nutritional Data (estimates) - per tablespoon:
Calories: 60 Fat: 6 g Net Carbohydrates: 1 g Protein: 1 g
INGREDIENTS
• 6 cups (480 g) of unsweetened shredded coconut (or coconut flakes or coconut powder)
• 2 Tablespoons (15 ml) coconut oil, melted (if not using the VitaMix with a tamper or a Blendtec with the twister jar)
INSTRUCTIONS
1. Add the shredded coconut to the blender or food processor and blend on high.
2. If using the VitaMix with a tamper or a Blendtec with the twister jar, push the coconut down while you blend. Otherwise, stop the blender and push the coconut down with a spoon, and repeat 3 times.
3. If not using a VitaMix or a Blendtec, add the melted coconut oil in and blend on high for 10 minutes.
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GARLIC SAUCE
Prep Time: 5 minutes | Cook Time: 0 minutes | Total Time: 5 minutes
Yield: approx. 1.5 cups
Nutritional Data (estimates) - per tablespoon:
Calories: 80 Fat: 9 g Net Carbohydrates: 0 g Protein: 0 g
INGREDIENTS
• 1 head garlic, peeled
• 1 teaspoon (5 g) salt
• Approx. 1/4 cup (60 ml) lemon juice
• Approx. 1 cup (240 ml) olive oil
INSTRUCTIONS
1. Place the garlic cloves and salt into the blender. Then add in around 1/8 cup of the lemon juice and 1/2 cup of olive oil.
2. Blend well for 5-10 seconds, then slow your blender down and drizzle in more lemon juice and olive oil alternately until a creamy consistency forms.
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EASY GUACAMOLE
Prep Time: 10 minutes | Cook Time: 0 minutes | Total Time: 10 minutes
Yield: 1 cup
Nutritional Data (estimates) - per tablespoon:
Calories: 40 Fat: 4 g Net Carbohydrates: 1 g Protein: 1 g
INGREDIENTS
• 2 ripe avocados, flesh scooped out
• 1 small tomato, diced
• 1/4 cup (8 g) cilantro, finely chopped
• Juice from half a lime
• Salt to taste
• 1 jalapeño, finely chopped (optional)
• 1/2 teaspoon (1 g) chili powder (optional)
• 1 teaspoon (3 g) garlic powder (optional)
• 1 teaspoon (2g) onion powder (optional)
INSTRUCTIONS
1. Mash up the avocado flesh using a spoon or fork. Mix in the other ingredients.
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Drinks and Broths
CHAPTER 7
Easy Bone Broth
Coconut Masala Chai
Ginger Basil Tea
Pumpkin Spice Latte
Coconut Ghee Coffee
Lemon Thyme Infused Iced Tea
Coconut Iced Tea Latte
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EASY BONE BROTH
Prep Time: 5 minutes | Cook Time: 10 hours | Total Time: 10 hours 5 minutes
Yield: 8-16 servings
Nutritional Data (estimates) - per serving:
Calories: 80 Fat: 2 g Net Carbohydrates: 0 g Protein: 12 g
INGREDIENTS
• 3-4 lbs (1.5-2 kg) of bones (I typically use beef bones)
• 1 gallon (4 l) water (adjust for your slow cooker size)
• 2 Tablespoons (30 ml) apple cider vinegar or lemon juice
INSTRUCTIONS
1. Add everything to the slow cooker and cook on the low setting for 10 hours.
2. Cool the broth, then strain and pour broth into a container.
3. Store the broth in the refrigerator or freezer until you’re ready to use it.
4. Scoop out the congealed fat on top of the broth (optional, but the broth is otherwise very fatty).
5. Heat broth when needed (with spices, vegetables, etc).
After you’ve made the first batch of broth, you can make additional batches with the same bones. Typically,
bones will last for at least 4-5 batches of broth.
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COCONUT MASALA CHAI
Prep Time: 5 minutes | Cook Time: 5 minutes | Total Time: 10 minutes
Yield: 2 servings
Nutritional Data (estimates) - per serving:
Calories: 300 Fat: 30 g Net Carbohydrates: 2 g Protein: 3 g
INGREDIENTS
• 1 cup (240 ml) coconut milk
• 1 cup (240 ml) water
• Stevia to taste (optional)
• 1 Tablespoon (2 g) loose black tea leaves
• Pinch of masala tea spice blend (recipe below)
Masala tea spice blend:
1 Tablespoon (7 g) nutmeg, 1 Tablespoon (5 g) ginger powder, 1 Tablespoon (6 g) cardamom, 1 Tablespoon (5 g) black pepper, 1 Tablespoon (8 g) cinnamon, 1 teaspoon (2 g) cloves, 1 Tablespoon (5 g) dried basil (optional), ground into a powder
INSTRUCTIONS
1. Heat the coconut milk and water in a saucepan.
2. Add in the stevia, the tea, and the spice blend. Mix well.
3. Heat at a low simmer for approx. 4-5 minutes.
4. Taste the tea and add more sweetener or spices to taste.
5. Pour through a strainer (to remove the tea leaves) and serve immediately.
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GINGER BASIL TEA
Prep Time: 5 minutes | Cook Time: 0 minutes | Total Time: 5 minutes
Yield: 2 servings
Nutritional Data (estimates) - per serving:
Calories: 0 Fat: 0 g Net Carbohydrates: 0 g Protein: 0 g
INGREDIENTS
• 2 cups (480 ml) boiling water
• 1/2 teaspoon (1 g) fresh ginger, grated (or 10 very thin slices of ginger)
• 4 fresh basil leaves
The Essential Keto Cookbook: 105 Ketogenic Diet Recipes For Weight Loss, Energy, and Rejuvenation (Including Keto Meal Plan and Food List) Page 9