keto living cookbook: lose weight with 101 delicious and low carb ketogenic recipes

KetoLivingCookbook

LoseWeightwith101DeliciousandLowCarbKetogenicRecipes

Copyright©2013byEllaColemanAllrightsreserved.Thisbookoranyportion thereof may not be reproduced or used in any mannerwhatsoever without the express written permission of the publisherexceptfortheuseofbriefquotationsinabookreview.

PrintedintheUnitedStatesofAmericaFirstPrinting,2013

TABLEOFCONTENTSForeword

ANoteOnSugarSubstitutes

TOSTARTTHEDAYMiniBreakfastMuffins

ScotchEggs

CheesyChorizoBake

HashedChiliBaconandEggs

MushroomScramble

CheeseBakedEggplant

SausageandEggCasserole

BreakfastEggPizza

KetoBreakfastOmelette

MozarellaWaffles

BreakfastSmokedSalmon

MexicanOmeletteàlaKeto

CreamyChocolateShake

SOUPSCheesyBroccoliSoup

CabbageandChickenSoup

BeefandVegetableSoup

CreamyChickenSoup

TangyChickenandPepperSoup

MushroomSoupwithFennelandLeeks

FreshSummerSoup

MushroomandCrabSoup

SummerAvocadoSoup

ChilledCreamyCelerySoup

FISHCrispyBakedFish

HerbySalmonwithLemon

TunaandShrimpCakes

SummerCrabCakes

FishPiewithaCheesyCrust

FishSupreme

StuffedSolewithShrimp

MEATANDPOULTRYMiddleEasternChicken

SpicyChickenKebabs

CreamyHerbChicken

ExtraQuickCheesyChicken

NoodlesandChicken

Tex-MexChicken

ChickenandSausageBake

CauliflowerandChickenBake

LemonyChicken

HerbedLegofLamb

LambCutletswithCauliflowerandBroccoli

KetoLambwithRosemary

LambwithaCajunTwist

SpicedLambKebabs

BarbequedPorkRibs

ThaiGreenCurry

SageandGarlicPorkChops

CreamyPorkwithMayonnaise

CrispyPorkSchnitzel

PorkChopswithaCheeseCrust

CaramelizedOnionswithSpicySausage

HamandCheesewithCauliflowerMash

SausageandBellPeppers

SmokyBaconBurgers

SausageStirFrywithCrispCabbage

BeefSteakandMushrooms

KetoLasagna

BeefyLoafwithHerbedVegetables

SALADS,SIDESANDVEGGIESKaleàlaSofrito

TangyTunaSalad

BroccoliandMushrooms

MarinatedBabyTomatoes

SpinachSalad

BroccoliCrunch

SpecialEggSalad

KetoRatatouille

PepperedSummerSquash

SNACKSGingerChickenWings

MiniPizzaswithPesto

Miniquiches

CrispyChickenDippingStrips

SautéedEggyMushrooms

CheesyZucchiniRollswithOlives

BaconStuffedEggs

CheesyCheddarCrisps

ChiliChickenBites

EggplantMiniPizzas

MushroomCrisps

MushroomswithaChorizoStuffing

PizzawithCauliflowerCrust

CheeseSnackBall

SWEETENDINGSVanillaPudding

ChocolateVanillaBrownies

ChocolateIceCream

CoffeeIceCream

MintyChocolateChipIce

LemonyCheesecake

KetoTiramisu

RefrigeratorCheesecake

StrawberryIcedCheesecake

ChocolateJelly

DarkChocolateMouse

NuttyCheescakeNibbles

CoconutChocolateBalls

CreamyCoconutCandy

PeanutButterCookies

CoconutChews

PancakesKetoStyle

AlmondandGojiMuffins

ChocolateCupcakes

Snickerdoodles

FOREWORDMynameisElla,andallmylife Ihavelovedcookingandreally lovedeating. By the time I was 32 years old, I wasmore than 100 poundsoverweight.Iweighedmorethanmythreechildrenputtogether!Iwasdepressed,unmotivatedandhungry!Allofthetime!

Thatwasalmosttwoyearsago.Entermylifesaver,theKetogenicDiet.

Asyoumayhavelearned,ourbodyuseswhatweeattogiveusenergy;carbohydratesraiseourbloodsugarandweproduceinsulintogetridofit.

Withthehelpoftheinsulin,glucoseisconvertedtofat,andstoredinourcells.

Goodbyeself-esteem.Hello,cellulite!

Ontheketodiet,welimitourcarbstofewerthan20-50gramsperday,eatmoderate amounts of protein and a good amount of fat for fuel.Thiskeepsusinastateofketosis,whichisthestateinwhichourbodyburnsfattogiveusagood,steadystreamenergy.

I love to cook and experiment in the kitchen, which is partlyresponsibleforhowIgottobesoheavyinthefirstplace!

Sincethechangeindiet,I’vechangedthingsup,andcookedhundredsofmagnificentketocreations!

The Keto Living Cookbook contains 101 ofmy very favorite ketogenicdiet recipes, with easy-to-follow instructions for all types ofscrumptious meals and snacks prepared right in your kitchen anddeliveredstraighttothetable.

Whattofixfordinner?There’splentyofvarietyforeveryone.

Needtopackyourlunchfortheofficeorjob-site?Noproblem!

And for that naughty craving? Be prepared by having delicious ketofriendlysnacksreadyandwaitingforyouwhenhungerhits.

This book will become your trusted friend and constant kitchencompanionwithnutritionalinfoandnetcarbohydratecountperservinglistedforeverysinglerecipe.

That’sinformationyouwant,andneed,rightatyourfingertips.

It’ssomucheasiertoreachyourgoalswiththerighttools!

SincebeingontheKetodiet, I’ve losttheweightandhaveneverfeltbetter. I’ve turned my life around with equal parts education,encouragement,determination,andaplaninthekitchen.

Ijustknowyou’regoingtoloveKetoLivinginyourkitchenandI’msohappytofinallybeabletosharethisselectionofrecipeswithyouonyourjourneytowardsahealthiernewyou!

Ketoforlife!

DISCLAIMERBefore we get started, a quick note on the nutritional informationfoundatthebottomofeachrecipe.

Simply put, I’ve done my best to fastidiously calculate the macronutrient breakdown, however obviously there will be variations ineveryone’s exact kitchen creation, due mainly to brand choices,differentcutsofmeatsetc.

Soplease,understandthatasageneralruletheyshouldbefairlycloseinthecalculations,andareincludedprimarilytoserveasabeneficialguidetokeepingyouontrack.

AndasanFYI,thenetcarbcounthasbeencalculatedbydeductingthedietaryfiberfromthetotalcarbohydrates.

Icertainlyhopethattheinfoprovesusefulandaccuratetoyou,andofcourse if you wish to double check my calculations on any recipe, Iwouldalwaysrecommendthatyoupleasedosoifyoufeeltheneed.

ANOTEONSUGARSUBSTITUTESThe second book in this series, 'Keto Living 2: LoseWeight with 101Yummy & Low Carb Ketogenic Savory and Sweet Snacks', includes aninformativesectionontypesofsugarsubstitutes.

Thiswas of coursenecessarydue to the large amount of scrumptioussweetsnackrecipesthatlaywithin!

For thosewhodon'townKetoLiving2yet, letmegiveyouaconciseversionhereofwhatyoucoulddowhenyouencounterrecipesthatcallforsugarsubstitutesinthisbook.

In cases where a recipe calls for a granulated or powdered sugarsubstitute,weare lookingtouseaproductthat is forall intentsandpurposesacupforcupexchangeofproductbyvolume,usingagranularblendforgranular,andpowderedforpowdered.

Inallnutritionalpanelsthishasbeencalculatedandaddedtothetotalsasiftheincreasinglypopularsweetpolyol(orsugaralcohol),Erythritolwasused,andthishasbeencalculatedat0.2carbcaloriespergram.

Erythritol,whenusedindirectreplacementforsugaris70%assweetassugar and a very nice low carb, lowGI ingredient to use that is alsodental friendly with minimal complaints of stomach upset atconsumptionlevelsofunder50gofproductperday.

If the 70% sweetness doesn’t quite meet the grade, a couple moretablespoons(percup)canmakeitupwithoutalteringthestructureofmost recipes,orbetter still,blending inacoupleofdropsofa liquidsweetener of your choice such as Stevia or Sucralose can add a nicesynergytotheflavor.

You’ll want to avoid granular sugar substitutes that includeMaltodextrinasa filler,as theGIandcaloric content is actually verysimilartosugar.Alsoavoidfallingforpackagingclaimsofzerocaloriesthatmaynotbetellingthewholestory.

Now, in the case a recipe calls for a liquid sugar substitute, I havekeptthingssimple,andsimplyrecommendedliquidStevia.

With liquid Stevia, sweetness intensity can vary from brand to branddepending on the actual percentage of steviol content added to theproduct(purerisbetter).

Without getting too techinical, there is also variety in taste andbitterness of Stevia depending onwhether the steviol extracted fromtheplantisSteviosideorthelessbitter,and50%sweeterRebaudiosideA(whichIprefer),andthisisn’talwaysmarkedclearlyonthelabel.

Also, if you choose something else like Sucralose as your preferredliquid sweetener, you’ll need to adjust the quantity used, as thesweetnessofSucraloseisaboutdoublethatofStevia.

Aside fromtheabove, feel free toexperimentwith themanyoptionsout there as different substitutes yield different results in the finalproduct,inmorewaysthanone.

ThereismoreinformationtobefoundinKetoLiving2onthissubject,but for now, this will help you enjoy creating the recipes containedwithinthisbook.

Andremember,whenitcomestosweetness,ifindoubt,atastetestisusuallythebestpractice!

TOSTARTTHEDAY

MINIBREAKFASTMUFFINSAdeliciousrecipeforaninstantonthegobreakfast!

Makes6

INGREDIENTS:

½cupheavycream2mediumeggs

2 ounces cheddar cheese, grated Pinch each black pepper and salt 2slicesbackbacon,cookedandcrumbled

DIRECTIONS:

1. Pre-heattheovento350°F.Preparea6cupmuffintinwithpapercups.

2. Inabowlbeattheeggswiththecreamandseasonings.

3. Pourtheeggmixtureintothemuffincups;fillingthemjustunderhalffull.

4. Dividethecrumbledbaconamongthemuffincupsandsprinklewithhalfofthegratedcheese.

5. Bakefor15–20minutesonthecenterrackoftheovenuntillightlybrowned.

6. Removefromtheovenandsprinklewiththerestofthecheese.

7. Placeunderagrillforamomenttomeltandbrownthecheese.

8. Removefromtheheatandeatwhilestillwarm.

9. Coolandfreezeifthereareanyleft!

10. Reheatinamicrowave.

Nutritional Facts per muffin: Calories 109, Fat 8.9g, Carbohydrate

0.7g,DietaryFiber0g,NetCarbs0.7g,Protein6.4g

SCOTCHEGGSGreatformorningswhenyouneedabreakfaston-the-go!Makethesethenightbefore,ifyoulike,astheyarejustasgoodcoldastheyarehot!

Makes6

INGREDIENTS:

6 large fresh farmeggs20ouncespork sausages,100%meat12 slicesbackbacon,rindremoved6cocktailsticks

DIRECTIONS:

1. Hardboiltheeggs.

2. Coolandpeel.Drythoroughly.

3. Removethesausagemeatfromtheskinsanddivideinto6equalportions.

4. Formeachpieceintoacirclelargeenoughtowraparoundtheeggs.

5. Carefullywrapeacheggmakingsurethattherearenopartsoftheeggsleftuncovered.

6. Placeinthefridgeforaboutanhourto‘set’.

7. Pre-heattheovento425°F.

8. Wrap2piecesofbaconaroundeacheggandsecurewithacocktailstick.Placeonabakingtray.

9. Bakefor20–25minutesuntilcookedandthebaconcrisp.

10. Removefromthetrayanddrainanyexcessfat.

11. Serve.

NutritionalFactsperScotchegg:Calories480,Fat35.8g,Carbohydrate1.0g,DietaryFiber0g,NetCarbs1.0g,Protein36.2g

CHEESYCHORIZOBAKEExcellent for a weekend treat when you have a little more time toprepare something special. This would also make as excellent lunchdish.

Serves10

INGREDIENTS:

1 pound chorizo sausage, ground 4 ounces onion, chopped 5 ouncesgreenbellpepper,thinlysliced12ouncesspinach,thickstemsremoved12tbsp.heavycream1dozenlargeeggs

¼tsp.garlicpowder¼tsp.onionpowder¼tsp.salt

¼ tsp. black pepper 8 ounces cheddar cheese, grated 8 ounces ripecherrytomatoes

DIRECTIONS:

2. Greasealargecasseroledish.

3. Washthespinachwellandplaceinasaucepan.Cookuntiltender.

4. Drainthespinachwellandmash.

5. Inalargeskillet,brownthechorizoandsetasideinalargebowl.

6. Cooktheonionandgreenpepperinthechorizofatandaddtothesausage.

7. Addthespinach.

8. Beattogethertheeggs,creamandseasoningstoformathickcustard.

9. Addtothesausageandvegetablestogetherwiththecheese.

10. Pourthecombinedmixtureintothecasseroledishandplaceinthehotoven.

11. Bakeforabout1houruntilbrown.

12. Servewarmwiththecherrytomatoesonthesideforgarnish.

Nutritional Facts per portion: Calories 404, Fat 32.5g, Carbohydrate5.3g,DietaryFiber1.6g,NetCarbs3.7g,Protein22.9g

HASHEDCHILIBACONANDEGGSThe aroma of onions, peppers and bacon in the morning is a truepleasurewhichgetsyourtastebudsreadyforthistangytreat.

Serves4

INGREDIENTS:

5 ounces red bell pepper, chopped 3 ounces chopped onion 1Jalapenos,slicedwithseedsremoved12slicesbackbacon8largeeggs

Oilforfrying

DIRECTIONS:

1. Frytheonion,pepperandchiliinaskilletuntiltenderbutnotbrown.

2. Chopthebaconfinelyinaprocessororbyhand.

3. Addtothevegetablemixtureandfryuntilthebaconiscrisp.

4. Frytheeggs.

5. Dividethebaconmixtureamong4platesandtopeachportionwith2friedeggs.

Nutritional Facts per serving: Calories 310, Fat 17.5g, Carbohydrate6.3g,DietaryFiber1.2g,NetCarbs5.1g,Protein30.8g

MUSHROOMSCRAMBLEAspecialcheesyscrambledeggrecipethatisfullofmushrooms!

Serves4

INGREDIENTS:

6ouncesmushrooms2tbsp.heavycream4tbsp.butter

1clovegarlic,finelychopped2tsp.parsley,chopped8largefreshfarmeggs Salt and freshly groundblackpepper to taste 1 ounceparmesancheese,shaved

DIRECTIONS:

1. Wipeandchopthemushroomsandsautéuntiltenderinhalfofthebutterinalargeskillet.

2. Removethemushroomsfromtheskilletandsetaside.

3. Cracktheeggsintoalargejugandbeattogetheruntilwellblended.

4. Addthecreamandtheseasoningandbeatforanotherminuteorso.

5. Melttheremainingbutterintheskilletandscrambletheeggmixtureoveralowtomediumheatuntilsetbutstillcreamy.

6. Addthemushrooms,garlicandparsley.

7. Cookforaminutelonger.Sprinklewiththecheeseandserve.

Nutritional Facts per portion: Calories 304, Fat 25.9g, Carbohydrate2.9g,DietaryFiber0g,NetCarbs2.9g,Protein16.5g

CHEESEBAKEDEGGPLANTAnotherrecipeforalazySundaymorning!Sharewithyourfamilyandfriends.

Serves6

2 eggplants, each about 12 ounces before preparation 12 ouncesRomanoormozzarellacheese,grated4½ouncesalmondflour

4½ouncesparmesancheese,grated¾tsp.garlicpowder

¾ tsp. Italian herb seasoning Salt and freshly groundblackpepper totaste3largefresheggs

Cookingsprayorvegetableoil

DIRECTIONS:

1. Pre-heatthebroilertoitshighestheat.

2. Coverabakingsheetwithfoil.Spraywithcookingsprayoroillightly.

3. Beattheegginasmallbowl.

4. Mixtogetherthealmondflour,parmesancheese,garlicpowder,herbseasoning,saltandpepperinaflatdish.

5. Trimtheeggplantandcutinto18slices.

6. Dipeacheggplantsliceintotheeggandthentheflourmixture.

7. Placetheslicesonthebakingsheet.Sprayeachwithcookingsprayordrizzleonsomeoil.

8. Broiluntilgoldenbrownonbothsides,turningwhenappropriate.

9. Watchcarefullysotheslicesdonotburn.

11. Preparean8”x8”bakingpanbyoilingorsprayingasnecessary.

12. Whentheeggplantisbrownplacealayerinthebottomofthebakingpan.

13. Sprinkleoveronethirdofthegratedcheese.

14. Repeatwithasecondlayerandcheeseandanother,thirdlayerendingwithcheeseontop.

15. Bakeforabout25minutesuntilbubblyandgoldenbrown.

16. Removefromtheoven,cutintosquaresandserve.

Nutritional Facts per portion: Calories 493, Fat 34.3g, Carbohydrate16.2g,DietaryFiber8.5g,NetCarbs7.7g,Protein30.5g

SAUSAGEANDEGGCASSEROLEAheartybreakfastdishthatisdelicious,fillingandextracheesy!

Serves8

INGREDIENTS:

8 large fresheggs,beaten1mediumheadofcauliflower,chopped16ouncesporksausage,cookedandfinelychopped2cupsheavycream

1cupmaturecheddarcheese1tsp.salt

1tsp.EnglishmustardpowderButterforgreasing

DIRECTIONS:

2. Greasea9x13casseroledishwithbutter.

3. Inalargebowlmixalloftheingredientsuntilwellblended.

4. Pourintothepreparedcasserole.

5. Bakefor45–50minutesuntilfirm.

6. Servecutintowedgeswithsomemorecheesesprinkledonthetopifyoufancy.

Nutritional Facts per portion: Calories 439, Fat 37.5g, Carbohydrate3.3g,DietaryFiber0.9g,NetCarbs2.4g,Protein22.2g.

BREAKFASTEGGPIZZAPizzaforbreakfast!Well,yes,buttheeggway!

Serves4

INGREDIENTS:

4largefreshfarmeggs4slicesbackbacon

2ouncescheddarcheese,grated10slicespepperoni

Saltandfreshlygroundblackpepper

Preparation:

2. Inanovenproofskillet,cookthebaconuntilcrispy.Setaside.

3. Cracktheeggsintothebaconfatintheskillet,placingthemclosetogether.

4. Sprinklewithsaltandpepper.

5. Placetheskilletwiththeeggsintotheovenandbakefor5-6minutes.

6. Removetheskilletfromtheovenandtoptheeggswiththecheddarcheeseandpepperoni.

7. Returntheskillettotheovenforthecheesetomeltandthepepperonitocrisp

8. Whentheeggsarecompletelycooked,topthepizzawithbacon.

9. Cutintofourandservewhilststillhot.

Nutritional Facts per portion: Calories 241, Fat 17.7g, Carbohydrate

1.1g,DietaryFiber0g,NetCarbs1.1g,Protein18.8g.

KETOBREAKFASTOMELETTEThis omelette is man-sized and packed full of deliciousness for ahungryhorde!

Makes2largeomelettes(Serves4)

INGREDIENTS:

6 large fresh eggs, beaten 4 ounces bacon, cooked and chopped 4ouncesham,chopped2ouncegreenonion, finelychopped1choppedchilipepper3ouncestomatoes,chopped2ouncesbutter

2ouncescheese

Saltandpeppertotaste

DIRECTIONS:

1. Mixtogethertheeggsandtheseasonings

2. Pre-heatalargeomelettepan,addthebutterandpourintheeggmixture.

3. Makeanomelette,topwithalloftheotheringredients.

4. Turntheomeletteinhalftoencloseallofthefillingandcutinhalf.

5. Serveeachhalfonaplateandenjoy!

Nutritional Facts per portion: Calories 474, Fat 38g, Carbohydrate4.2g,DietaryFiber1.0g,NetCarbs3.2g,Protein28.8g.

MOZARELLAWAFFLESYouwillneedawafflemakerforthisrecipebutitissodeliciousyouwillbegladyouboughtit!

Makes12waffles

INGREDIENTS:

2 cups cauliflower crumbs, made in a processor 2 cups mozzarellacheese,shredded3ouncesparmesancheese,finelygrated4largefresheggs

2tsp.garlicpowder2tsp.onionpowder1tsp.pepper

1tbsp.chives,chopped½cuppumpkinseeds½cupsliveredalmonds

DIRECTIONS:

1. Pre-heatthewafflemakeruntilthecorrecttemperatureisreached.

2. Mixalloftheingredientstogetherinalargejug.

3. Pour¼cupeggmixtureontothehotwafflemaker.

4. Cookforabout5minutes.Checktoseeifitisdone.Ifstickingleavealittlelonger.

5. Serveeachwaffleasitiscooked.

BREAKFASTSMOKEDSALMONThis breakfast dish is packedwith protein from the egg scramble toirresistiblesalmonstrips.Ifyoulovesalmon,youwillenjoythis!

Serves2

INGREDIENTS:

4mediumeggs,beaten1/2tsp.driedmixedherbs1tbsp.margarineorbutter2tbsp.milkorcreamGroundblackpepper

4ouncessmokedsalmonstrips

DIRECTIONS:

1. Inabowl,mixthemilk,eggs,herbsandbutter.Seasontotaste.

2. Addtoamediumsaucepanheatedovermediumheatandscrambletheeggs.

3. Arrangethestripsofthesmokedsalmononaplateontopofthescrambledeggs.Addadashoffreshlygroundpepper.

4. Servewarmandenjoy!

Nutritional Facts per portion: Calories 287, Fat 20.8g, Carbohydrate1.6g,DietaryFiber0g,NetCarbs1.6g,Protein24.7g.

MEXICANOMELETTEÀLAKETOHolahuevos!Ustedesmuydeliciosoconcarne!(It’strue,thesetastegreat).

Serves4

INGREDIENTS:

4ouncesspicygroundbeef4ouncescheddarcheese,shredded4tbsp.salsa

½ avocado, sliced 4 tbsp. sour cream 2 tbsp. black olives, sliced 1jalapenopickledpepper,sliced¼cupchoppedcilantro

DIRECTIONS:

1. Inabowl,beattheeggsandpourthemintoalargepre-heatednon-stickskillet.

2. Leavetheeggtosetandformanomelette.

3. Sprinkleoverthebeef,cheeseandsalsa.

4. Foldtheomeletteoverandcutinto4largepieces.

5. Placeeachpieceonaservingplateandtopeachwithaquarteroftheavocado,1tbsp.sourcream.

6. Sprinkleeachservingwitholives,pepperandcilantro

CREAMYCHOCOLATESHAKEAliquidbreakfastforthoseofyouonthego!

Makes2glasses

INGREDIENTS:

1 scoopchocolate lowcarb.proteinpowder½cup lightcream1 tsp.cocoapowder,unsweetened1 tbsp. sesameoil1 tsp.psylliumhusk5dropsliquidsteviaextract(adjusttotaste)1¼cupswater

DIRECTIONS:

1. Inalargejugmixtheproteinpowder,cocoa,huskandwaterandwhisktogetherwell.

2. Addtheoilandsweetenerandwhiskagain.

3. Addthecreamandstiringently.

4. Drinkwithinhalfanhourofmakingtheshake.

CHEESYBROCCOLISOUPWarm yourself from the inside out with this healthy and delicioussoup.

Serves6

INGREDIENTS:

3 tbsp.oliveoil½cuponion,very finelychopped¾cupcelery,veryfinelychoppedPepperandsalt

Cayennepepper

2¾cupsbroccoliflorets,wellwashedtoremoveanygrit4pintswater

1cupheavycream2cupsgruyerecheese,gratedCreoleseasoningtotaste(optional)

DIRECTIONS:

1. Puttheoliveoiltoheatinalargesaucepanoveramediumheat.

2. Whenhotaddtheceleryandonionsandgentlysautéforabout5minutesuntilsoftened.

3. Addsomesaltandasprinklingofcayennepepperasthevegetablescook.

4. Whentheonionsaresoftaddthebroccolifloretsandsautéforanother5minutes.

5. Addthewater,andsaltandpeppertotaste.

6. Bringtotheboiloveramediumheat,stirringconstantly.

7. Reducetheheattoaslowsimmerandaddthecream.

8. Simmerforabout10minutes,makingsurethatthesoupdoesnot

boilagainandthecreamcurdle.

9. Removethesoupfromtheheatandblenduntilsmooth.

10. Add¾ofthegratedcheesetothesoupandstirwelluntilithasmelted.

11. Checktheseasoningandserveinindividualbowls.

12. SprinkletheremainingcheeseontopandseasonwithCreoleseasoningifliked.

CABBAGEANDCHICKENSOUPGetyourspoonreadytodiveintothisamazingcombinationofcabbageandchickeninagarlickybroth.

Serves4

INGREDIENTS:

2 cups organic chicken broth 4 ounces fresh green cabbage, finelyshredded 1 ounce onion, grated 1 clove garlic, minced 3¾ ounceschickenbreast,poachedanddiced2ouncesbutter

2ouncesoliveoil

2ouncesheavycreamSaltandpeppertotaste

DIRECTIONS:

1. Inalargesaucepan,sautéthecabbage,garlicandonionsintheoliveoilandbutter.

2. Whenthevegetablesaresoftaddthebrothandthechicken.

3. Coverandsimmeroveralowheatforabout10minutesuntilthevegetablesareverysoft.

4. Addsomewaterifthesoupbecomestoothickatthisstage.

5. Removefromtheheatandstirinthecream.

6. Pureedifdesired.

7. Seasontotasteandserve.

BEEFANDVEGETABLESOUPTrythisclassicvegetablesoupthattastesjustlikeMomusedtomake!Ifthereisanyleftover,itfreezeswellforasecondserving.

Serves8

INGREDIENTS:

3poundsbeef

1½ pints beef broth 1 x 8 ounce can tomato sauce 3 ounces onion,diced 4 ounces celery, finely chopped 14 ounces green cabbage,shredded3ouncesfreshgreenbeans,chopped1clovegarlic,crushed1tbsp.salt

Pinchpepper

¼tsp.cayennepepper1bayleaf

4tbsp.vegetableoil

DIRECTIONS:

1. Finelychopthebeefandbrownonallsidesintheoilinalargesaucepan.

2. Addthevegetablesandsautéforacoupleofminutes.

3. Addalloftheotheringredientsandbringtotheboil.

4. Turndowntoasimmerandleavebubblingslowlyforacoupleofhoursuntilthemeatistender.

5. Servehot!

CREAMYCHICKENSOUPAmouth-wateringcreamygoodnessofcauliflower,chickenandcream!

Serves6

INGREDIENTS:

4cupswellflavoredchickenbroth½cuponion,finelychopped1clovegarlic, minced 2 large celery stalks, finely chopped 3 ounces carrot,finelygrated1tsp.blackpepper

½tsp.powderedpaprika2tsp.xanthangum

2tsp.chickenstockpowder12ouncessmallcauliflowerflorets2tbsp.butter

2cupsheavycream

2cupscookedchicken,diced½cupfreshparsley,choppedSalttotaste

DIRECTIONS:

1. Inalargesaucepanmeltthebutter.

2. Sautétheonion,onion,garlic,celeryandcarrotuntiltranslucentandtender.

3. Sprinkleovertheblackpepper,2tsp.parsley,paprika,xanthingumandstockpowder.

4. Addthecauliflowerandthebrothtothesaucepan.

5. Bringtotheboil.

6. Onceboiling,reducetheheattoasimmerandcoverthesaucepanwithalid.

7. Simmerforabout25minutesuntilallofthevegetablesaretender,

stirringfromtimetotime.

8. Removefromtheheatandstirinthecream,cookedchickenandtherestoftheparsley.

9. Replaceontheheatandwarmthroughcarefully.Donotletthesoupboil.

10. Adjusttheseasoningandaddsaltasrequired.

11. Serve.

TANGYCHICKENANDPEPPERSOUPMake a double quantity of this heart-warming soup as it freezesbeautifullyandisjustasgoodthesecondtimearound.

Serves6

INGREDIENTS:

1½cupsonions,chopped5ouncesleek,washedandchopped3clovesgarlic, crushed1 cup zucchini, finely chopped1 cup redbell pepper,chopped1x15ouncecanchoppedtomatoes8ouncestomatosauce

1 tsp. chicken stock powder 1 tsp. vegetable stock powder Salt andpeppertotaste½tsp.eachcayenneandchilipepper(ortotaste)11cupswater

3tbsp.butter

1½poundschickenthigh,chopped8ouncescreamcheese

1tbsp.sourcreamand3tbsp.gratedcheddarcheesetogarnish

DIRECTIONS:

1. Addthebutteralargesaucepanandmeltoveramediumheat.

2. Addtheonion,leek,garlic,pepperandzucchini.

3. Stirfryuntilsoftbutnotbrown.

4. Addthechoppedtomatoesandthetomatosauceandstirwell.

5. Addthewater,stockpowdersandspices.

6. Reducetheheattoasimmerandsimmerthesoupforaboutanhour.

7. Meanwhilefryoffthechickenmeatinapanuntilcookedthrough.

8. Addtothesoupaftersimmeringandcooktogetherforanother10minutes.

9. Addthecreamcheeseandadjusttheseasoning.

10. Serveinindividualbowlswhilestillhotandtopwithalittlesourcreamandgratedcheese.

MUSHROOMSOUPWITHFENNELANDLEEKSMushrooms,fennelandleekscombinewellinthiscreamysoup.

Serves8

INGREDIENTS:

16ouncescreminimushrooms,sliced2cupsfennelbulb,sliced2cupsleeks, sliced 2 pints heavy cream 4 cups rich, flavorful chicken stock(unsalted)8tbsp.unsaltedbutter½tsp.salt

6ouncesdrysherry

DIRECTIONS:

1. Inalargesaucepanmeltthebutterandaddthemushrooms.Frygentlyuntillightlybrowned.

2. Addthefennelandtheleeksandcookthevegetablestogetheruntilsoft.

3. Removefromthepan.Addthesherryandscrapeoffallofthevegetablepiecesremainingatthebottomofthesaucepan.

4. Setoverahighheatandallowthealcoholinthesherrytoburnoff.Addthecreamandsimmertogethergentlytoreducebyabouthalf.

5. Addthestockandthevegetablesandheatthroughuntilpipinghot.

6. Pureethesoupbeforeservinginindividualbowls.

FRESHSUMMERSOUPA hot or cold soup high in vitamins and minerals with the tang ofcrèmefraîche!

Serves4

INGREDIENTS:

2 pints beef broth 4 ounces fresh parsley 4 ounces sorrel leaves 3½ouncescrèmefraîche1largeegg,yolkonly¼cupoliveoil

DIRECTIONS:

1. Washtheparsleyandthesorrelunderplentyofcoldwater,drain.

2. Cutthesorrelintolongstripsandroughlychoptheparsley.

3. Putthebrothintoalargesaucepanandbringtoaboiloveramediumheat.

4. Addthesorrelandparsleyandsimmertogetherforafewminutes.Removefromtheheatandsetaside.

5. Strainabout1½cupsofliquidoffthesoupandplaceinasmallpan.Allowtocool.

6. Mixtheeggyolkwiththecrèmefraîcheinasmallbowl.Beatintheoil.

7. Addthistotheseparatedsoupliquidbywhiskingitincarefully.Youdonotwanttheeggtocook.

8. Addthiscreamymixturebackintothemainsouppotandserveimmediately.

9. Ifcooleddonotreheat.

2.8g,DietaryFiber0.9g,NetCarbs1.9g,Protein7.8g.

MUSHROOMANDCRABSOUPAdelicatelyflavoredsoupwithahintofwhitewine!

Serves6

INGREDIENTS:

1 pound fresh mushrooms, wiped and sliced ¼ cup onion, finelychopped4tbsp.butter

4cupswellflavoredchickenbroth¼cupdrywhitewine8ouncescrabmeat

½cupheavycream

2tbsp.parsley,finelychoppedSaltandfreshlygroundblackpeppertotaste

DIRECTIONS:

1. Meltthebutterinalargesaucepanandsautétheonionandthemushroomsuntilsoft.

2. Removesomeofthemushroomstoaddtothesoupattheendofthecooking.

3. Addthechickenbrothandthewhitewinetotheonionsandmushrooms.

4. Pureethemixtureuntilsmoothandthensimmerforafewminutestoallowfortheflavorstoblend.

5. Stirinthecrabmeat,thereservedmushrooms,creamandparsley.

6. Seasontotasteandserveinindividualbowls.

SUMMERAVOCADOSOUPSoup on a warm summer’s evening to entertain or just to spoilyourself!

Serves8

INGREDIENTS:

3cupsheavycream

3cupsavocadopuree2Jalapenopeppers,seededandchopped½cupcilantro,finelychopped2tsp.powderedcumin1tsp.salt

DIRECTIONS:

1. Placealloftheingredientsintoafoodprocessor.

2. Whizzuntilwellblendedandsmooth.

3. Chillintherefrigeratoruntilyouarereadytoserve.

4. Stirgently,ifnecessary,beforeplacinginsoupbowlstoserve.

5. Garnishwithextracilantroifliked.

CHILLEDCREAMYCELERYSOUPThislovelysoupshouldbemadewithfreshingredientstobringoutitsfullflavor.Itispackedwithzucchini,cucumberandcelerythatblendwelltogether.

Serves4

INGREDIENTS:

20ounceszucchini,unpeeled15ouncescucumber,unpeeled1mediumredbellpepper5celerystalks

1cupheavycream2tbsp.freshdill,chopped4tbsp.extravirginoliveoilSaltandpeppertotaste

DIRECTIONS:

1. Thoroughlywashallofthevegetablesandcutintosmalldice.

2. Placethevegetablesinaprocessororjuicer.

3. Addthefreshcreamandoliveoil.

4. Processorjuiceuntilwellblended.

5. Testforseasoningandaddsaltandpepperifnecessary.

6. Serveimmediatelyinchilledbowls,garnishwithdill.

CRISPYBAKEDFISHTastybakedfishwithaverycrunchyoutside–yum!

Serves6

INGREDIENTS:

2poundsfirmwhitefishfillets–6fillets2tbsp.oil

4tbsp.mayonnaise1cupporkrinds,crushedSaltandpepper

DIRECTIONS:

2. Linealargebakingsheetwithfoilanddrizzlesomeoliveoilontoit.

3. Mixthecrumbedporkrindswiththeseasoningsandplaceonalargeplate.

4. Coatthefishonbothsideswithmayonnaiseanddipthemindividuallyintotheseasonedcrumbs.

5. Placeapartonthepreparedbakingtray.

6. Bakefor15–20minutesuntilbrownandcrispy.Donotovercook.

HERBYSALMONWITHLEMONAdeliciouswaytopreparefreshsalmon–butteryandmoreish!

Serves6

INGREDIENTS:

6tbsp.butter,atroomtemperature1ounceparsley,chopped3clovesgarlic,finelychopped6salmonfillets–about1½pounds6sliceslemon

Saltandpepper

DIRECTIONS:

2. Cut6piecesoffoillargeenoughtowraparoundeachpieceoffish.

3. Mixtogetherthebutter,garlicandparsleyinasmallbowl.

4. Placeasalmonfilletinthecentreofeachpieceoffoilandseasonwithsaltandpepper.

5. Makeafewcutsineachsalmonfilletwithasharpknifeandrubthebutterevenlyamongthepieces.

6. Placethelemonslicesontopofthefish.

7. Wrapupthe‘parcels’andsealthefoilattheedges.

8. Placeonabakingtrayandbakefor12–15minutesinthehotoven.

9. Openthepacketstoservepipinghot.

TUNAANDSHRIMPCAKESThesedelicatefishcakesareidealtoserveforlunchoralightdinnerandwouldgowellwithagreensalad.

Serves4

INGREDIENTS:

6ouncestunameat,tinned6ouncesfreshshrimp,cleanedandcooked2 tbsp. green bell pepper, finely chopped 1 tbsp. green onion, finelychopped 2 tbsp. celery stalk, finely chopped 1 clove garlic, finelychopped1tbsp.butter

1largeegg

¼tsp.paprika

Pinchcayennepepper

1ounce cheddar cheese, grated¼cuppork rinds, crushedVegetableoilforfrying

DIRECTIONS:

1. Minceabouthalfoftheshrimpandfinelychoptherest.

2. Inaskillet,sautéthecelery,bellpepperandgarlicinthebutteruntiltender.

3. Combinethetunameat,shrimpandvegetablesinabowlandmixintheegg.

4. Stirinalloftheseasoning,thecheeseandtheporkrinds.

5. Mixtoastiffpasteandrefrigerateforaboutanhouruntilfirm.

6. Heatsomevegetableoilinaskillet;makesurethatthereisenough

tocoverthebottomofthepan.

7. Formthefishcakesinto8smallequalportionsandflattenslightly.

8. Placeinthehotoilandfry,turninggentlytoensurethattheyarebrownonbothsides.

9. Servehot.

SUMMERCRABCAKESEnjoy these on a sunny summer’s day! They are servedwith a tangymayodressingtoo.

Serves6

INGREDIENTS:

1poundcrabmeat,shredded¼cupoliveoil

¼cupflaxseedflour3tbsp.coconutflour1tsp.salt

1tsp.mustardpowder1tsp.garlicpowderPinchfreshlygroundblackpepper2smallcelerystalks,finelychopped½redbellpepper,finelychopped 4 small green onion, minced 2 large fresh eggs 1½ tbsp.WorcestershiresauceButterforfrying

DIRECTIONS:

1. Inalargebowlmixtogetheralloftheingredientstomakeafirmdough.

2. Withdamphandsformthemixtureinto12smallpattiesandflattentoabout½inchthick.

3. Heatsomebutterinskilletandfrythecrabcakesinbatchesuntilbrownandcookedthrough.About5minuteseachside.

4. Servehotwithatangymayonnaisemadefrom8tbsp.mayonnaisemixedwithenoughchilisaucetoyourtaste.

FISHPIEWITHACHEESYCRUSTA creamy, tasty pie! So good that you won’tmiss the pastry or thepotatotopping!

Serves4

INGREDIENTS:

1 pound firmwhite fish 1 cup heavy cream 1¼ pounds cauliflower 7ouncescheddarcheese,grated2ouncesbutter1largecarrot,sliced2ouncesspinach,washed1tsp.dill

1tsp.parsley1fishbrothcube1tsp.pepper

½cupboilingwaterPinchofsalt

OliveoiltocookButter

DIRECTIONS:

1. Heatsomeoilinaskilletandfrythefishfilletsuntilcooked.

2. Coolandflakeremovinganybonesandskin.Setaside.

3. Steamthecauliflowerandcarrotuntilsoft.

4. Whilethevegetablesaresteaming,placetheflakedfishinalargesaucepantogetherwiththecream,spinachandherbswhichhavebeenfinelychopped.

5. Addthestockcubewhichhasbeendissolvedintheboilingwaterandthepepper.

6. Cookoveralowheatuntilthespinachhaswilted–donotboil.

7. Whenthevegetablesarecooked,removethemfromthesteamer.

8. Setthecauliflowerasideanddicethecarrots.

9. Mixthecarrotsintothefishmixture.

10. Blendthecaulifloweruntilsmoothandthenaddhalfofthecheeseandapinchofsalt.

12. Greaseacasseroledishwithsomebutter.

13. Putthepiefillingintothedishandtopwiththecauliflowermash.

14. Bakeintheovenforabout40minutesuntilthecauliflowerstartstocrisp.

15. Sprinklewiththerestofthecheeseandbroiluntilthecheeseisbubblyandgoldenbrown.

16. Servehot.

FISHSUPREMEUseanyflatfishforthisrecipewhichhasatangfromthesourcreamandlemonjuice.Asimpledishtopreparewhendinnerneedstobeonthetable!

Serves4

INGREDIENTS:

1½poundsofflatfishofyourchoice,cutinto4pieces½cupcheese,cheddar is best ¼ cup parmesan cheese, finely grated ½ cup sourcream

½cupmayonnaise

2tsp.lemonjuice

3greenonions,finelychopped1tsp.cayennepepper

DIRECTIONS:

2. Lightlygreaseabakingdish.

3. Inamediumbowlmixthecheeses,mayo,cream,onion,cayenneandlemonjuice.

4. Arrangethefishinthebakingdishandcoverwiththecheesemixture.

5. Putintheovenandbakefor10–12minutes.

6. Reducetheheatto350°Fandcontinuecookingfor15moreminutesuntilthefishflakeseasily.

7. Servehotwithasaladofyourchoice.

STUFFEDSOLEWITHSHRIMPA delicious recipe for sole which with the addition of white wine israisedtoalevelofcompletemoreishness!

Serves4

INGREDIENTS:

1½poundsof sole filets 6 greenonions, finely chopped¼cup lemonjuice,freshlysqueezed6clovesgarlic,finelychopped½poundcreamcheese1poundcookedshrimp1cupdrywhitewineSaltandpeppertotaste2tbsp.paprika

6tbsp.butter

1cupheavycream

DIRECTIONS:

2. Lightlygreaseabakingdish.

3. Inasmallbowlmixthelemon,garlic,onionandhalfofthewine.Setaside.

4. Spreadalayerofcreamcheeseoneachsolefiletandsprinklewithsalt,pepperandpaprika.

5. Arrangethefishinthebakingdishandcoverwiththecookedshrimp.Drizzlewiththelemonmixture.

6. Coverthebakingdishwithfoilandbakeintheovenfor20–25minutes.

7. Meanwhile,meltthebutterinasmallpan.

8. Stirinthecreamandtherestofthewine.Bringtotheboil.

9. Reducetheheatandsimmeruntilthemixtureisreducedbyhalf.

10. Whenthefishhasfinishedcookingremoveitfromthepanontoaservingplate.

11. Pourthecreammixtureintothebakingdishandwithaspoonmixitinwiththefishjuices.

12. Tasteandseasonasnecessary.Pouroverthefishontheservingplate.

MEATANDPOULTRY

MIDDLEEASTERNCHICKENChickenwithalemonytomatoflavor.

Serves4

INGREDIENTS:

1½poundschickenbreastfillets6tbsp.oliveoil8clovesgarlic

Freshly squeezed lemon juice, about 2 juicy lemons 1 tbsp. heavycream4tbsp.tomatosauce1poundgreenbeans

DIRECTIONS:

1. Finelychopthegarlicanddicethechickenintobitesizedpieces.

2. Inasmallbowlmixtogethertheoil,lemonjuiceandthetomatosauce.

3. Placethechickenintoabowlandpourtheoilmixtureoverit,rubbingitintothepiecesofchickenwithyourhands.

4. Coverthebowlwithplasticwrapandputitintothefridgetomarinateforaboutanhour–youcouldleaveitovernightifyouwished.

5. Whenyouarereadytocook,placeaskilletonthestoveoverahighheat.Whenhotaddthechickenandmarinade.

6. Brownoffoverthehighheatandthenturntheheatdownandletthechickencookforanother20minutesorso,stirringoccasionally.

7. Whilethechickeniscooking,prepareandcookthegreenbeansasyoulikethem.

8. Justbeforeservingaddthecreamtothechickenandstirinwell.

9. Leavetosimmerforafewmoreminutes.

10. Servehotwiththegreenbeans.

SPICYCHICKENKEBABSThisoneisarealcrowdpleaser!Shareandenjoy!

Serves4

INGREDIENTS:

12ounceschickenbreasts

2redbellpeppers2yellowbellpeppersPowderedpaprika2tbsp.oliveoil2lemons

Saltandpepper8ounceshaloumi

DIRECTIONS:

1. Soaksomewoodenkebabskewersinwater.

3. Chopthechickenbreastsintocubeofabout1inch.

4. Seedandchopthepeppersintosquares.

5. Threadthechickenpiecesandthepepperalternatelyontotheskewers.

6. Placethecompletedskewersontoanoventrayanddrizzlewitholiveoil.

7. Sprinklewithlemonjuice.

8. Placethekebabsintheovenforabout20minutesuntilcooked.

9. Meanwhile,slicethehaloumiandplaceitintoskillet.

10. Cookoverahighheatforabout5minutes,turningitfrequentlyuntilitisnicelybrowned.

11. Placethecookedskewersonaservingplate,togetherwiththehaloumiandserve.

12. Addanyothervegetablesyouwishbutremembertoaddthemintoyourcarb.Count!

CREAMYHERBCHICKENDeliciouschickenwithtarragonandwhitewine!

Serves4

INGREDIENTS:

6tbsp.butter

2 small onions, thinly sliced 2 cloves garlic, finely chopped ½ cupchickenbroth½cupdrywhitewine½cupheavycream

8ouncescreamcheese(fullcream)1tsp.driedtarragon1tsp.Frenchherbseasoning1tsp.chickenspice4uncookedchickenbreasts

DIRECTIONS:

1. Preheattheovento350°F.

2. Greaseanovenproofdishusingalittleofthebutter.

3. Placeaskilletoveramediumheatandadd2tbsp.butter.

4. Sautétheonions,garlicandtarragoninthebutteruntilsoft.

5. Removeandsetaside.

6. Add2moretbsp.buttertotheskilletandoveralowheat,addthewineandcheese.

7. Stiruntilwellmixedandthenaddthecreamandspices.

8. Pourthechickenbrothintothedishandaddthechickenbreast.

9. Spoonovertheonionmixturefollowedbythecheesycream

10. Bakeforabout50minutesuntilcookedthroughandbubbly.

11. Serve.

EXTRAQUICKCHEESYCHICKENA superbly quick tomato and chili chicken dish to prepare for yourfamilyandfriends!

Serves8

INGREDIENTS:

4tbsp.butter

2 medium onions, finely chopped 4 cloves garlic, minced 8 largechickenbreastfillets2x12ouncecanschoppedtomatoeswithchili8ounces full fat cream cheese, diced ½ cup whipping cream ½ cupchickenbroth½tsp.cayennepepper2tsp.driedcumin2tsp.salt

Gratedcheddarcheesetogarnish

DIRECTIONS:

1. Washandpatdrychickenbreasts,slicethickly

2. Inanon-stickskillet,overmediumheat,meltthebutterandsautétheonionsandgarlicuntiltender.

3. Addthechickenslices,andcookonbothsidesuntilthejuicesrunclear.

4. Turntheheatdowntolow,andaddthetomatoesandchili.

5. Cover,andallowchickentosimmerfor10minutes.

6. Addthespices,creamcheeseandcream.

7. Stiruntilthecheeseismeltedandchickenandvegetablesarecoated.

8. Addbrothtothinthesauceifitistoothick.

9. Seasonwithsalttotaste.

10. Servehottoppedwithsomegratedcheddarcheese.

NOODLESANDCHICKENTofu noodles add variety to your chickenmeals! Add some deliciouscheese,spinachandbaconandyouhaveamealfitforaking!

Serves4

INGREDIENTS:

1poundshiratakinoodles1largefreshegg

1cupcheddarcheese½cupmascarponecheese½cupsourcream

½tsp.each saltandpepper1cupchopped spinach8ounceschickenbreast, cooked and chopped 1 ounce bacon, cooked and chopped 3tbsp.parmesancheeseButterforgreasing

DIRECTIONS:

2. Preparea3pintcasseroledishbygreasingwithalittlebutter.

3. Inalargecolanderrinsethenoodlesverywellinhotwater.Youwillhavetodothisseveraltimestoensuretheysmellfresh.

4. Chopupanylongnoodlesintobitesizedpieces.Leavesmallshapeswhole.

5. Oncerinseddrythenoodleswithapapertowel.

6. Usinganon-stickpancontinuethedryingprocessbytossingthenoodlesinthedrypanuntilallthemoisturehasevaporated.

7. Setthenoodlesaside.

8. Inalargebowlbeattheeggandthenstirinthecheeses,sourcreamandspicesuntilwellmixed.

9. Gentlymixinthechicken,spinachandbacon.

10. Addthedriednoodlesandthenpoureverythingintothepreparedcasseroledish.

11. Sprinklethetopwiththeparmesancheeseandbakeforabout25minutesuntilbubbly.

12. Brownthecheeseunderthebroilerifwished.

TEX-MEXCHICKENSpicychickenwithredandgreenbellpeppersforthatsoutherntaste!

Serves4

INGREDIENTS:

4tbsp.oliveoil

12 ounces chicken breast, cut into strips 4 tbsp. powdered paprika 2tbsp.turmeric

Saltandpepper

Garlic powder to taste 1 large onion, thinly sliced 1 cup green bellpepper, cut into strips 1 cup red bell pepper, cut into strips 1 cuptomatosalsa

8ouncescheddarcheese,grated

DIRECTIONS:

2. Prepareacasserolebyoilingitlightly.

3. Frythechickenstripsintheoilinaskilletuntilbrownonallsides.

4. Addthespicesandseasoning.

5. Whenthechickenisnearlydoneremovefromtheskilletandsetaside.

6. Addtheonionsandpepperstotheskilletandcookforafewminutesuntiltenderbutstillwithabite.

7. Putthechickenintothecasseroleandtopwiththepeppermixture.

8. Spoonthesalsaontopandsprinkleoverthegratedcheese.

9. Placeintheovenforabout10minutestoheatthroughandforthecheesetomelt.

10. Servehot.

CHICKENANDSAUSAGEBAKEWith mushrooms and cream this dish hints of a stroganoff! Serve itwithcabbageforalowcar.Mealbutwithnoodlesforthosewhocaneatthem!

Serves4

INGREDIENTS:

6 ounces Italian spicy chicken sausage 6 ounces chicken, cooked andchopped1smallonion,chopped6ouncesmushrooms,sliced4ouncescreamcheese½cupheavycream

½cupwatermixedwith½cupdrywhitewinePincheachchiliflakes,saltandpepper1tsp.vegetableoil

3cupsgreencabbage,finelyshredded

DIRECTIONS:

1. Skinthesausageandcrumblethemeat.Brownitinalargeskillet.

2. Addtheonionandmushroomsandsautéfor5minutesuntiltranslucentandtender.

3. Addthechoppedchickenandsautéforacouplemoreminutes.

4. Lowertheheatandaddthecream,waterandwineandspices.

5. Simmerfor6minutestoallowtheflavorstoblend.Donotletitboil.

6. Meanwhilecookthecabbageasliked.

7. Servethecabbageontoplatesandtopwiththecreamychicken.

CAULIFLOWERANDCHICKENBAKEA flavorful combinationwhich is tasty enough to serve to both yourfamilyandfriends!

Serves4

INGREDIENTS:

4cupscookedcauliflower3cupschicken,grilledand shredded1cupcanned tomatoesmixedwith chili 8 ounces cheddar cheese, grated 1largegreenonion,chopped1clovegarlic

¼redbellpepper,chopped1tbsp.parsley,chopped1tbsp.cilantro,chopped1tbsp.oliveoil

Pinchgroundcumin

DIRECTIONS:

2. Placethegreenonion,garlic,pepper,parsley,cilantroandoilintoablenderandwhizzuntilathicksauceisformed.Addmoreoilifliked.

3. Inamediumbowl,placetheshreddedchicken,cookedcauliflower,tomatoesandthesaucefromtheblender.

4. Mixgentlytogether.

5. Inacasseroledishplacehalfofthechickenmixtureandhalfofthecheeseontopofit.

6. Addasecondlayerofchickenandcheese.

7. Placeinthehotovenandcookthroughuntilthecheesehasmeltedandeverythingishot–about20minutes.

8. Serve.

LEMONYCHICKENAsimpletangytastingchickendishwhichmaybeservedwithaGreekor Italian salad! Add some camembert or brie cheese for a specialoccasion.

Serves6

INGREDIENTS:

1poundchickenbreastfillets1cupoliveoil

1lemon,juiced

1tbsp.freshrosemary,finelychoppedSaltandpepper

DIRECTIONS:

1. Prepareamarinadeforthechickenbymixingtogethertheoil,lemonjuiceandrosemary.Seasonwithpepper.

2. Chopthechickenintocubesandaddtothemarinade.

3. Coverandplaceinthefridgeforatleasttwohours.

4. Removefromthefridgeandsprinklewithsalttotaste

5. Sprayordrizzlesomeoilonalargebakingtray.

6. Inabowl,combinethepolenta,mixedspices/herbs,andgroundblackpepper.Mixitwell.

7. Heatanon-stickskilletoveramediumheatandfrythechickeninituntilcooked,thelemonjuicehasevaporatedandthecubesarenicelybrowned.

8. Drainthechickenandservehotwithsomecheeseandafresh,crispsalad.

HERBEDLEGOFLAMBAnaromaticlambdishthatisjustrightforSundaylunch.

Serves6

INGREDIENTS:

3poundleglamb,bonedweight

10clovesgarlic,minced

1tsp.eachthymeandrosemary

1tbsp.lemonjuice,freshlysqueezed1tbsp.oliveoil

2tbsp.butter

½cupredwine,dry

DIRECTIONS:

1.Pre-heattheovento450°F.

2.Trimthelegoflambandwithasharpknife,slashthefattysideofthemeat.

3.Mixthegarlic,thyme,rosemary,lemonjuiceandoliveoiltogetherinasmallbowltoformapaste.

4.Rubthismixtureintothelegwell.

5.Tieupthe lambifnecessarywithtwinetomakeagoodshapeandplaceinaroastingpan.

6. Place in the hot oven and roast for 20 minutes at the hightemperature.

7.Reducetheheatto325°Fandcontinuetoroastthemeatforabout50minutesuntilthedesiredstageofdoneness.

8. Remove the meat from the oven and cover with foil. Rest for 10minutes.

9.Addthewinetothepananddeglazeitbyscrappingoffthedrippingsfromthemeat.

10. Add the butter to the pan and reduce by about half over a highheat.

11.Removethetwinefromthemeatifusedandservewiththesauce.

LAMBCUTLETSWITHCAULIFLOWERANDBROCCOLI

Broiled lamb cutletswith steamed vegetables for a quickly preparedmidweekdinner!

Serves4

INGREDIENTS:

8lambcutlets

2cupsbroccoliflorets2cupscauliflowerflorets4tsp.Worcestershiresauce2tsp.tarragonvinegar1tsp.onionpowder1tsp.Frenchmustard½cupwater

Saltandfreshlygroundblackpepper2tbsp.oliveoil

1 tbsp. parsley, chopped 1 tbsp. chives, chopped 2 tsp. sliveredalmonds,toasted

DIRECTIONS:

1. Cookthebroccoliandcauliflowerasyouwish.

2. Mixtogetherthesauce,vinegar,onionpowder,mustardandwater.

3. Seasontotaste.

4. Rubthesaucemixtureu=intothechopsandbastewithalittleoliveoil.

5. Broilunderapreheatedbroileruntilcookedtoyourpreference.

6. Turnhalfwaythroughthecookingtime;bastewithanysaucethatmaydripintothepan.

7. Servewiththevegetablesandgarnishwiththechoppedherbsand

thetoastedalmonds.

KETOLAMBWITHROSEMARYLambchopswithacreamymixtureofvegetablestotemptyourtastebuds!

Serves4

INGREDIENTS:

1poundlamb,bonedandfinelychopped2tbsp.butter

4tbsp.heavycream½cupoliveoil

4tbsp. frozenpeas1mediumonion,chopped½cupredbellpepper,chopped1mediumcarrot,grated1lambbrothcube

PinchdriedrosemarySaltandpepper

DIRECTIONS:

1. Heattheoilinaskilletandgentlyfrytogetherthelamb,bellpepper,onion,crumbledbrothcubeandtheoil.

2. Cookthecarrotandpeasuntilsoftinalittlewater.Drainandaddtothelambmixture.

3. Addthebutterandthecreamandheatthrough.Donotboil.

LAMBWITHACAJUNTWISTDelicious spices from the south blend deliciously with these lambcutlets.Servewithtastycoleslawforawell-roundedketomeal.

Serves4

INGREDIENTS:

8lambcutlets

2 tbsp. FrenchDijonmustard2 tbsp. thickplain yogurt 1 tbsp.whitewinevinegar1greenbellpepper, finely sliced5cupsSavoycabbage,shredded finely 2 green onions, finely sliced 1 tsp. caraway seeds,toasted¼cupfreshdill

2tsp.CajunspicemixOliveoil

DIRECTIONS:

1. Makethecoleslawbymixingtogether,inasmallbowl,themustard,yogurt,andvinegar.

2. Placethecabbage,pepper,onions,choppeddillandcarawayseedsinalargesaladbowlandtosstogetherwiththemustardmixture.

3. Refrigerateuntilserving.

4. Rubthechopswith2tsp.ofoliveoilandtheCajunspice.

5. Frythechopsinsomeoilinahotskilletuntilcookedtoyourliking.

6. Servewiththecoleslaw.

SPICEDLAMBKEBABSGround lamb with a spicy flavor which gives the warmth of theMediterranean!

Serves4

INGREDIENTS:

1 pound lamb, ground 1 small onion, finely chopped 4 cloves garlic,minced1freshegg

6 tbsp. coconut oil ½ tsp. each of ground cumin, clove, cinnamon,blackpepper,chilipowderandnutmeg1tbsp.salt

2tbsp.coconutflour1jalapeñopepper,finelychoppedandseeded

DIRECTIONS:

1. Inalargebowlmixtogetheralloftheingredients,exceptthecoconutoil.Refrigerateovernight,

2. Formthemeatinto8sausageshapesandpressonto4metalskewers.

3. Meltthecoconutoilandbrushthemeatbeforeplacingonahotgrill.

4. Turnoftenandbrushwithmoreoilasneeded.

5. 8–10minutesshouldbesufficientforthemtocookandbrown.Servewhilehot.

BARBEQUEDPORKRIBSTheseribsmaybecookedinacrock-potorintheoven–veryversatile.

Serves8

INGREDIENTS:

4poundsmeatyporkribs6ouncestomatosauce1cupwater

4tbsp.vinegar

8tbsp.Worcestershiresauce2tbsp.drymustard

2tbsp.chilipowder(ortotaste)8tbsp.granulatedsugarsubstitute

DIRECTIONS:

1. Pre-heattheovento350°F

2. Putalargeskilletonahighheatandaddtheribsinbatches,tobrownonbothsides.

3. Ifusingacrock-pot,oilthesidesandbase,otherwisehavereadyalargeroastingpan.

4. Addtheribstothecontainerbeingused.

5. Inasmallbowlmixtogetheralloftheremainingingredientsandpourevenlyovertheribstocoatthemwell.

6. Coverthecrock-potandcookfor8–10hours.Ifusingtheoven,coverwithfoilandbakeforaboutanhour.

7. Whencookedservehotwithplentyoftablenapkinstomopupthesauceandtowipefingers!

THAIGREENCURRYEastern flavors with pork, coconut and lime. A quick dinner tastyenoughtoservetoyourguests!

Serves4

INGREDIENTS:

1½ouncesshallot,finelychopped¼cupvegetableoil

16ouncesfreshpork,diced1tsp.freshginger,grated2tsp.Thaigreencurrypaste14½ounceschickenbroth13½ounces fullcreamcoconutmilkSalttotaste

2 green onions, sliced diagonally½ cup fresh basil, shredded 1 tbsp.freshlysqueezedlimejuice

DIRECTIONS:

1. Heattheoilinalargeskilletorwokoverahighheat.

2. Addtheshallotsandporkandstirfryuntilbrownandnearlycooked.

3. Turndowntheheatandaddthegingerandcurrypaste.Stirtomakesurethemeatisevenlycoated.

4. Addthebroth,coconutmilkandsalttotaste.

5. Bringtotheboilandreducebyahalf,about15minutes.

6. Stirinthegreenonions,basilandlimejuice.

7. Serveinindividualbowls.

SAGEANDGARLICPORKCHOPSThese chops have a tasty butter saucewhich canbeused over othergrilledmeatsifyouwishtomakesomechangestoyourdiet.

Serves4

INGREDIENTS:

2 ounces butter, melted 1 small onion, chopped 1 tsp. dried sage 3clovesgarlic,finelychopped½cupfreshparsley,chopped2tbsp.oliveoil4thickloinporkchopsSaltandpepper

DIRECTIONS:

1. Heattheoilandbutterinalargeskillet.

2. Sprinklethechopswithseasoningandbrownintheskillet.

3. Setthechopsaside,keepwarm.

4. Inthesameskilletfrytheonionsandgarlicuntiltheonionistender.

5. Addtheherbs,stirringwell.

6. Placethechopsbackintotheskilletandcoverwithalid.

7. Turntheheattolowandsimmerfor10minutestowarmthrough.

8. Servewithgreenvegetables.

CREAMYPORKWITHMAYONNAISECreamyporkwithrosemary isamarriagemadeinheaven!Try itandsee!

Serves4

INGREDIENTS:

1 pound boneless pork steaks, about ½ inch thick 2 tbsp. freshrosemary,finelychopped1tsp.onionpowder

Pinch freshly ground black pepper and cayenne pepper 7 tbsp.mayonnaise

1smallonion,thinlysliced2tbsp.oliveoil

½chickenstockcube,dissolvedin¾cupofboilingwater1tbsp.cornflourdissolvedin1tablespoonofcoldwater2tbsp.offreshlychoppedparsley

DIRECTIONS:

2. Flattentheporksteakswithamalletandsprinklewithonionpowder,pepperandcayenne.

3. Placethesteaksonanoiledbakingtray.

4. Spreadthemayonnaiseoverthesteaks.Sprinklewithhalfoftherosemary.

5. Separatetheonionringsandspreadoverthemeat.Sprinklewiththeremainingrosemary.

6. Bakeforabout40minutesuntiltheporkiscooked.

CRISPYPORKSCHNITZELCrispyandtastywithnotabreadcrumbinsight!

Serves4

INGREDIENTS:

1½poundsbonelessporkloinslices2tbsp.oliveoil2tbsp.butter

½cupmilk

2ouncesflaxseed,ground1ouncesesameseed,groundPinchpepperandsalt

DIRECTIONS:

1. Poundeachporksliceuntilreallythin.

2. Mixtheflaxseed,sesame,saltandpepperandspreadoutonalargeplate.

3. Beattheeggandmilktogetherandseasontotaste.

4. Coattheporksliceswitheggandmilkandthenputtheminthedrymixture.Makesuretheyareevenlycoated.

5. Placeonalargeplatecoveredwithbakingpaperandrestinthefridgefor15minutes.

6. Heattheoilandbutterinalargenon-stickskilletoveramediumhighheat.

7. Laytheporkslicesintheoilandfrycarefullyuntilcookedandgoldenbrown.About4minutesforeachside.

8. Drainonpapertowelandservewhilststillhot.

9. Servewithacrunchygreensaladandlemonslicesifliked.

PORKCHOPSWITHACHEESECRUSTFlavorfulporkchopswithaparmesancheesecoating.Delicious!

Serves4

INGREDIENTS:

2poundbonelessporkchops2tbsp.oliveoil

¼cupFrenchDijonmustard½tsp.thyme,choppedPinchpepper

¾ tsp. driedmarjoram and basil,mixed½ tsp. garlic powder¾ cupparmesancheese,grated

DIRECTIONS:

2. Lineabakingsheetwithparchmentpaperandsetaside.

3. Whisktogetherthemustard,oil,herbsandspicesinasmallbowl.

4. Seasonthechopswithpepperandbrushthemonbothsideswiththemustardmixture.

5. Pressthegratedparmesanintobothsidesofthechops.

6. Placethechopsonthepreparedbakingsheetandbakefor20-25minutes.

7. Thecrustshouldbebrownandslightlycrispyandtheporkshouldbecookedallthewaythrough.

CARAMELIZEDONIONSWITHSPICYSAUSAGEA favorite of everyone who tries this recipe! The servings are quitegeneroussomakesureyoushareit!

Serves8

INGREDIENTS:

1poundhotbreakfastsausage,skinned1mediumbrownonion,diced2tbsp.butter

2½ tbsp. garlic, finely chopped 8 ounces buttonmushrooms, sliced 3tbsp. tomato paste 1 tbsp. chili sauce 9 extra-large fresh eggs 1 cupmature cheddar cheese, grated ½ cup parmesan cheese, grated Saltandpepper

DIRECTIONS:

2. Havereadyalargebakingdish.

3. Caramelizetheonionsandgarlicinthebutter,inalargeskillet.Seasonwithsaltandpepper.About25minutesoveralowheat.

4. Inanotherskilletbrownthesausagemeat.

5. Whenthesausageisnearlycooked.Addthemushrooms,tomatopasteandchilisauce.

6. Cracktheeggsintoalargebowlandbeatwell.

7. Addthecheesestothebeateneggs.

8. Placethemeatmixtureintothebakingdishandpourtheeggmixtureevenlyoverthetop.

9. Withthebackofaspoonmakeindentationsintothesausageto

form‘puddles’ofegg.

10. Placeintheovenandbakefor35–40minutesuntilgoldenbrown.

HAMANDCHEESEWITHCAULIFLOWERMASHIfyouenjoythecombinationofhamandcheeseyouwillenjoymakingandeatingthisfordinner.Addaleafygreensaladontheside.

Serves8

INGREDIENTS:

1largeheadcauliflower,cutintopieces14ouncesham,diced8ouncescreamcheese½cupsourcream

2ouncesgreenonion,choppedSaltandpeppertotaste8ouncessharpcheddarcheesePaprikatogarnish

DIRECTIONS:

2. Havereadyagreased3quartcasserolewithalid.

3. Cookthecaulifloweruntiltenderanddrainverywell.

4. Placethecauliflowerintothecasserole.

5. Inabowlmixtogetherthecreamcheese,sourcream,onion,seasoning,hamandcheddar.

6. Addtothecauliflowerandsprinklewithpaprika.

7. Coverandbakefor35minutes.Uncoverandcontinuebakingforanother15minutestobrownthetop.

SAUSAGEANDBELLPEPPERSSausage with an Italian flavor-the children will surely be asking formore!

Serves4

INGREDIENTS:

1¼poundsItaliansausages2tbsp.oliveoil

1largegreenbellpepper,chunked1largeredpepper,thicklysliced6ounceonion,chopped

2clovesgarlic,finelychopped¾cuptomatospaghettisauce5ouncesmozzarellacheese,grated

DIRECTIONS:

1. Brownthesausagesinaskilletoveramediumheat.

2. Whenthesausagesarepartiallycookedaddinthepeppers,onionandgarlic.

3. Continuetocookuntilthesausagesaredoneandthevegetablesarestillcrisp.

4. Takethesausagesoutoftheskilletandsliceintochunkybitesizedpieces.Returntothepan.

5. Stirinthespaghettisauceandcover.

6. Simmerfor5–8minutesuntilallispipinghot.

7. Sprinklewiththecheeseandserve.

SMOKYBACONBURGERSThesmokyflavorcomesfromthebaconandsomesmokedMozzarellacheese!Grilloverthebarbequeforagreatoutdoortreat!

Serves8

INGREDIENTS:

2tbsp.chiaseeds,powdered1¼cupswater

2poundsgroundbeef

10 slices bacon, chopped 2 large red onions, finely chopped 6 tbsp.baconfat,fromthebaconasitiscookingRocksalt

Freshlygroundblackpepper1tsp.mixedMediterraneandriedherbs12ouncessmokedmozzarellacheese,slicedinto8

DIRECTIONS:

1. Mixthegroundchiaseedswiththewaterandsetasidetoformagel.

2. Inalargebowlmixwelltogetherthemeat,onion,seasoning,andherbs.

3. Addthechiagelandmixwelltoensurethatitisevenlydistributed.

4. Inaskillet,brownthebaconuntilcrisp.Crumbleanddrainonapapertowel.

5. Addthebaconfattothemeatmixtureandmixinwell.

6. Formthemeatmixtureinto8evensizedpattiesandfryinahotskillet,turninguntilbrownedandcookedthrough.

7. Topeachpattywithasliceofcheeseandplaceunderabroilerto

8. Sprinkleeachonewithbaconandserve.

SAUSAGESTIRFRYWITHCRISPCABBAGEThisrecipecouldnotbeeasier–itiscolorfulandittastessuperb!

Serves4

INGREDIENTS:

12ouncepuremeatporksausage4ouncesonion,sliced4cupsgreencabbage, coarsely chopped1 large redbell pepper, choppedSalt andpepper

2tbsp.baconfat

DIRECTIONS:

1. Skinthesausageandfryinalargeskillet,breakingthemeatupasitcooks.

2. Asthesausageisbrowningaddtheonionandallowtocookuntilsoftandtranslucent.

3. Addthebaconfat,bellpepperandseasoning.

4. Sautéforashortwhilelonger.

5. Addthecabbageandstirfryuntilitjustbeginstosoftenbutstillretainssomecrispness.

BEEFSTEAKANDMUSHROOMSThissteakisdeliciousanditjusttakesafewmomentstomake.Useastronger cheese if youwish and leave the steaks whole for a biggerportion!

Serves4

INGREDIENTS:

4x6ouncebeefsteaks1cuponion,sliced2greenbellpeppers,sliced8ouncesmushrooms,sliced¼cupoliveoil

Buttertofrywith2ouncemildwhitecheese,slicedSaltandpepper

DIRECTIONS:

1. Seasonandgrillthesteaksasyouwouldlikethem.

2. Cutintobitesizedpiecesandplaceinaheatproofdish.

3. Sautétheonion,mushroomsandpepperinalittlebutterandtheoliveoiluntilcaramelized.

4. Seasontotasteandspoonoverthesteak.

5. Layerthecheeseslicesontopandmeltunderabroileruntilbrownandbubbly.

KETOLASAGNANowthistitleisananomaly–surelynotlasagneonaketodiet?Doesthepastahavetobepasta?

Serves12

INGREDIENTS:

4largezucchinis,slicedthinly,lengthwise

2cupscreamcheese2eggs

4 ounces mozzarella cheese, shredded 3 ounces parmesan cheese 2pounds ground beef 4 cloves garlic, finely chopped 1 x 4 ounce cantomatopaste 1 cup tomatopasta sauce Salt, pepper, chili powder toseasonOilforgreasing

DIRECTIONS:

1. Greasea3quartcasseroledishwithalittleoil.

2. Laytheslicesonapapertowelandsprinklethemwithsalt.

3. Turntheslicesoverandsprinkletheotherside.

4. Coverwithmorepapertoweltosoakuptheexcessmoisture.

5. Pressdownfirmlyandleaveforabout15minutes.

6. Meanwhile,pre-heattheovento350°F.

7. Frythebeefwiththegarlicinalargeskilletuntilbrownandcookedthrough,addseasoning,tomatopasteandpastasauce.

8. Mixwellandcooktogetherforafewminutes.Removefromtheheatandsetaside.

9. Beattheeggsandmixinthecreamcheese,seasoningand

parmesancheese.Blendwell.

10. Removethepapertowelsfromthezucchiniwhenithasdrainedandwipeoffanyremainingwater.

11. Placealayerofthecreamandcheesemixtureatthebottomofthecasseroledish,topwithsomemeatsauceandthenalayerofzucchini.

12. Repeattheselayersatleast3timesuntilyourunoutofingredients.

13. Topthelasagnewiththeshreddedmozzarella.

14. Placethedishintheovenandbakeforabout45minutes.

15. Placeunderabroilertobrownthetopsomemoreifyouwish.

16. Removefromtheheatandletthedishstandforabout15minutesbeforeserving.

BEEFYLOAFWITHHERBEDVEGETABLESThisidealforafamilylunchordinnerandtastesjustliketheoneMomusedtomake!

Serves6

INGREDIENTS:

1½poundsgroundbeef

1 cup onion, finely chopped ½ cup tomato, finely chopped 1 cupmushrooms, finely chopped 1 cup red bell pepper, finely chopped¼cup Worcestershire sauce 2 tbsp. mixed dried herbs 1 tbsp. sweetpaprika

Onionsaltandpeppertotaste3tbsp.oliveoil

3tbsp.choppedchives3tbsp.choppedparsley

DIRECTIONS:

2. Mixtogetherthebeef,eggs,Worcestershiresauce,herbsandpaprika.

3. Sprinklewithonionsaltandpeppertotaste.

4. Moldintoaloafshapeandwrapinfoil.

5. Bakeintheovenforabout40minutesoruntilcookedthrough.

6. Sautéthevegetablesintheoliveoilandwhencookedsprinklewiththechoppedparsleyandchives.

7. Removethemeatloaffromtheovenandleavetorestfor10

minutes.

8. Sliceandservecoveredwiththevegetables.

SALADS,SIDESANDVEGGIES

KALEÀLASOFRITOAflavorfulwaytoservekaleeitherasasideorasafullmeal!

8servingsasasidedish

INGREDIENTS:

4slicesbackbacon

½cupoliveoil

4 ounces onion, coarsely chopped 6 cups kale, after washing, de-stemming and tearing 4 tbsp. sofrito sauce Salt and pepper to tasteWaterforcookingthekale

DIRECTIONS:

1. Inamediumsaucepan,addtheoilandbrownthebacon.

2. Sautétheonionsuntilcaramelizedandagoldencolor.

3. Addthekaleleavestothebaconandonion.

4. Addthesofritosauceandseasontotaste.

5. Coverthekalewithcoldwater,bringtotheboil.

6. Reducetheheatandsimmer,forabout25minutesuntiltender.

7. Drainofftheliquidandserve.

TANGYTUNASALADSimplytossthistogetherforatastyandfillingsalad.

Serves4

INGREDIENTS:

2cupssolidcannedtunainwater8tbsp.mayonnaise

4tsp.hotchilisauce2largecelerystalks1tsp.cayennepepper3tsp.driedcilantro

DIRECTIONS:

1. Chopthecelerystalksintosmallpieces.

2. Drainthetunaandplaceinalargebowl

3. Mixthemayonnaise,cilantro,celeryandcayennepeppertogetherverywell.

4. Addthechilisauce.

5. Tossintothetunaandlightlymixeverythingtogether.Refrigerateforhalfanhour.

6. Serveandenjoy.

BROCCOLIANDMUSHROOMSAveggiedishjustonitsownorwithchickenperhaps!

Serves6

INGREDIENTS:

2poundsbroccoli,cookedandwelldrained2tbsp.butter

¼cupoliveoil

6 ouncesmushrooms, chopped1 small onion, finely chopped2 celerystalks,finelychopped¼cupmayonnaise

½poundcheddarcheese,shredded½tsp.eachsaltandpepperGarlicpowdertotaste2tsp.parsley,chopped

DIRECTIONS:

2. Greasea2quartcasserole.

3. Sautétheonion,mushroomsandceleryinthebutterandoil.

4. Mixtogetherthebroccoli,onionmixandalloftheotheringredientsandplaceinthepreparedcasserole.

5. Placeinthehotovenandbakeforabout30minutesuntillightlybrown.

6. Serve.

MARINATEDBABYTOMATOESAlightandtangysaladtoaccompanycoldmeats,cheeseorfish!

Serves8

INGREDIENTS:

16ouncesbabytomatoes,halved3greenonions,finelychopped3tbsp.parsley,chopped1tbsp.granulatedsugarsubstitute1½tsp.garlicsalt

½tsp.pepper

¾cuplightoliveoil½cupredwinevinegar

DIRECTIONS:

1. Placethegreenonions,tomatoesandparsleyinabowl.

2. Mixtogetheralloftheotheringredients.Tasteforseasoning.

3. Pouroverthetomatoes.

4. Letstandatroomtemperateforacoupleofhoursbeforeserving.

SPINACHSALADServethisfreshsaladasitisoryoucoulduseitasanaccompanimentatabarbeque!

Serves6

INGREDIENTS:

10ouncesfreshbabyspinach6ouncesbabytomatoes,halved1smallred onion, very thinly sliced 8 ounces bacon, crisped and crumbled 2hardboiledeggs,peeledandsliced½cupranchdressing

2avocadopears,mashed

DIRECTIONS:

1. Mixtogethertheavocadoanddressinguntilitiswellmixedandsmooth.

2. Placealloftheotheringredientsintoalargebowlandtossintheavocadodressing.

3. Serveimmediatelybeforethespinachwilts.

BROCCOLICRUNCHBaconaddsthecrunch!Youcouldalsomakethissaladwithcaulifloweroramixtureofcauliflowerandbroccoli.

Serves6

INGREDIENTS:

1poundfreshbroccoli,chopped8ouncesbacon

4ouncesGoudacheese,shredded1cupmayonnaise¼cupoliveoil2tbsp.whitewine vinegar 2 tbsp. granulated sugar substitute Salt andpeppertotaste

DIRECTIONS:

1. Chopupthebaconandfryinitsownfatuntilcrispy.

2. Draininapapertowel.

3. Beattogetherthemayonnaise,vinegar,oliveoilandsugarsubstituteuntilwellblended.

4. Placethebroccoli,baconandcheeseintoabowlandpouroverthemayonnaise.

5. Tosstogether.Leavetochillforanhourbeforeserving.

SPECIALEGGSALADCrunchyonionandceleryliftthiseggsaladbeyondtheordinary!

Serves6

INGREDIENTS:

8eggs,hardboiledandpeeled½cupmayonnaise

¼cupoliveoil

1 tbsp. white wine vinegar ¾ tsp. salt and pepper, mixed 2 tsp.granulatedsugarsubstitute1smallredonion,chopped2celerystalks,chopped2tbsp.parsley,chopped

DIRECTIONS:

1. Mixtogetheralloftheingredientsexcepttheeggsinamediumsizedbowl.

2. Coarselychoptheeggsandstirthemcarefullyintothemayonnaisemixture.

3. Coverandplaceinthefridgetochillbeforeserving.

KETORATATOUILLEServe hot or cold as a salad, this versatile vegetable dish tastesdeliciousbothways!

Serves8

INGREDIENTS:

½cupoliveoil

½cuponion,chopped

16 ounces eggplant, cubed 1 large yellow bell pepper 8 ounceszucchini,chopped4clovesgarlic,finelychopped12ouncestomatoes,skinnedandchopped¼cupvegetablebroth

Fewdropschilisauce

½cupfreshbasil,tornSaltandpeppertotaste

DIRECTIONS:

1. Heattheoliveoilinaskilletandfrytheonionuntilitissizzling.

2. Addtheeggplantcubesandcookforabout5minutes.

3. Sprinkletheonionsandeggplantwithsalt.

4. Addtheyellowpeppertotheskilletandcookforacoupleofminutes.Finelyaddthezucchiniandcookthrough.

5. Addthegarlicatthisstagefollowedbythetomatoes.

6. Stirwellbeforeaddingthebroth.

7. Yourdishisreadywhenthetomatoescollapseandtheeggplantisverysoft.

8. Seasontotasteandaddthehotsauce.

9. Tossinthetornbasilandserve.

PEPPEREDSUMMERSQUASHServe hot or cold as a salad, this versatile vegetable dish tastesdeliciousbothways!

Serves8

INGREDIENTS:

1¾poundsyellowsummersquash6greenonions,chopped6ouncecangreenchilis,chopped3clovesgarlic,finelychopped1tbsp.vegetableoil

½cupsourcream

2eggs,beaten

1½ cups strong cheddar cheese, shredded 1 tsp. granulated sugarsubstituteSaltandpeppertotaste

DIRECTIONS:

2. Preparea2quartcasserole

3. Peelandcutupthesquash.Placeinafoodprocessorandchopfinely.

4. Heattheoilinalargeskilletandsautétheonionforaminute.

5. Addthesquash,seasonwithsaltandpepperandcookintheskilletforabout5minutes.

6. Addthegarlicandsautéforanextraminute.

7. Removethesquashmixturefromtheheatandspoonitintothepreparedcasseroledish.

8. Inabowlmixtogetherthechili,sourcream,1cupcheeseandsomeseasoning.

9. Addtheeggandmixwelltogether.

10. Addthischilimixturetothesquashandblendwelltogether.

11. Sprinklewiththeremainingcheese.

12. Putthedishintotheovenandbakeforabout25minutesuntilthetoppingturnsgoldenbrown.

SNACKS

GINGERCHICKENWINGSAneasternflavoraddsazingtothis snackwhichwillbecomeanall-timefavourite!

Serves6

INGREDIENTS:

1¾poundschickenwings1cuplightsoysauce¼cupwhitewine

2 cloves garlic, finely chopped 2 tbsp. granulated sugar substitute¼cupsesameoil

1/2tsp.groundginger

DIRECTIONS:

1. Washthechickenwingsandpatdryonapapertowel.

2. Cutintopieceatthejoints,discardthewingtips.

3. Spreadthechickenoutonashallowbakingdishleavingaspacebetweenthem.

4. Inasmallbowlcombinetherestoftheingredientsandmixwell.

5. Pouroverthewingpieces.Marinadeforatleast12hoursorovernight.

7. Bakethewingsforaboutanhourandaquarter.Servewarmwithplentyofserviettes!

MINIPIZZASWITHPESTOAmazinglyeasy!Amazinglyquick!Amazinglymoreish!How’sthatforarecommendation?

Makes12

INGREDIENTS:

12ouncestastybreakfastsausage,skinned1egg,whisked

½tsp.Italianseasoning¼cupspaghettisauce¼cupbasilpesto

5 ounces mozzarella cheese, grated ½ red bell pepper, sliced verythinly

DIRECTIONS:

1. Pre-heattheovento350°FandPrepare12muffincups.

2. Inamediumsizedbowlmixtogetherthesausagemeat,eggandItalianseasoningusingyourhands.

3. Divideinto12portionsandpresseachportioninthebaseofamuffincup.

4. Bakeinthepre-heatedovenfor12–15minutes.Drainawayanyexcessfat.

5. Dividethespaghettisauceamongthecups,followedbythepestoandthensprinklewithmozzarellacheese.

6. Putbackintotheovenforanother10minutes.

7. Coolandliftcarefullyoutofthecupsontoaservingplatter.Topwiththeredbellpepperstrips.

MINIQUICHESMake a batch of these to eat now or keep in the fridge to pop in alunchbox!

Makes12

INGREDIENTS:

20ouncesColbyjackcheeseormildcheddar,shredded4tbsp.butter

1largeonion,finelychopped12largeeggs,crackedandwhisked2cupsheavycream

Saltandpeppertoseason3tsp.driedthyme

12largepapermuffincases

DIRECTIONS:

2. Melt2tbsp.butterinaskilletoveramediumlowheatandsautétheonionsuntilsoftandtranslucent.

3. Setasideandcool

4. Melttherestofthebutterandbrushtheinsideofthemuffincases.

5. Sprinklehalfoftheshreddedcheeseoverthebottomsofthemuffincups.

6. Addhalfoftheonion,evenlydistributed.

7. Addthecreamtothewhiskedeggsalongwiththeseasoningandthyme.

8. Pourevenlyintothemuffincasesandgentlymixintheonionand

cheese.

9. Bakeintheovenfor10minutes,turnandcontinuebakinguntilcookedforanother5minutesorso.

10. Removefromtheoven,coolandserve.

11. Useanyothervegetablesyoumayhaveorevensomechoppedsalamitomakeachange.

12. RemembertofactoranyadditionsintotheCalorieandcarb.count!

CRISPYCHICKENDIPPINGSTRIPSKetofriendlyandsoverygood–youwillbeaskingformore!

Makes12strips

INGREDIENTS:

12chickentenderloins2tbsp.almondflour

2tbsp.flaxmeal

3tbsp.parmesancheese,gratedfinely1largefreshegg

SeasoningsalttotasteVegetableoilforfrying

DIRECTIONS:

1. Poursomevegetableoilintoaskillettoadepthofabout½inch.

2. Heatoverahighheatuntilveryhot.

3. Placetheflour,flaxmeal,cheeseandseasoninginabowlandmixwelltogether.

4. Inaseparatebowlbeattheegg.

5. Dipeachchickentenderloinintotheeggandthenintotheflourmix.Coatreallywell.

6. Frythechickeninthehotoiluntilcookedandcrisp.Turnoverhalfwaythroughcooking–about6minutesalltogether.

7. Removethechickenfromtheoilanddrainwellonpapertowel.Servehotwithyourfavouritedippingsauce.

SAUTÉEDEGGYMUSHROOMSVeggieorsnack!Thesemushroomscouldbebothastheyaretastywithbacon,apieceofsteakorjustontheirown!

Serves6

INGREDIENTS:

8ouncesmushrooms,chopped4tbsp.butter

1clovegarlic,minced2tsp.parsley,chopped8largeeggs

2tbsp.heavycream1ounceparmesancheese,gratedSaltandpeppertoseason

DIRECTIONS:

1. Melthalfofthebutterinaskilletandsautéthemushroomsuntiltender.

2. Removefromtheskilletandsetaside.

3. Beattogethertheeggsandthecream.Addsomeseasoningandwhiskitin.

4. Scrambletheeggsintheremainingbutter,untilcreamy.

5. Stirinthemushrooms,garlicandparsley.

6. Sprinklewithparmesancheese.

7. Servehot.

CHEESYZUCCHINIROLLSWITHOLIVESThese tasty sides have goat cheese in them but you could easilysubstitutecreamcheeseifyoupreferred!

Makes18rolls

INGREDIENTS:

6smallzucchini,thinlyslicedlengthwise–18stripsOliveoil

Saltandpepper

3 tbsp. cilantro, chopped 7 ounces herby goat cheese 12 kalamataolives,finelychopped

DIRECTIONS:

1. Pre-heatagrillplatetomaximumtemperature.

2. Brushthezucchinistripswitholiveoilandgrilluntillightlycharredandcooked.

3. Removefromthegrillandseasonwithsaltandpepper.

4. Inasmallbowlbeatthecheeseandstirinthechoppedolives.

5. Dividethecheesemixtureevenlyamongthecookedzucchinistrips.

6. SpreaditgentlyalongeachstripandrolleachoneuplikeaSwissroll.

7. Securewithatoothpickifnecessaryandserve.

NutritionalFactsperportion:Calories44,Fat3.2g,Carbohydrate1.6g,DietaryFiber0.5g,NetCarbs1.1g,Protein2.5g.

BACONSTUFFEDEGGSEveryonelovesstuffedeggsandthesewillbenodifferent!Baconandmustardgivethesetreatsasmokyzing!

Makes24halves

INGREDIENTS:

12largefresheggs,hardboiledandpeeled8stripsbacon

3tbsp.mayonnaise2tsp.DijonmustardPinchcayennepepper

DIRECTIONS:

1. Cuttheeggsinhalflengthways.

2. Scoopouttheyolkswithateaspoonandplacetheminabowl.

3. Addthemayonnaiseandmustardtotheyolksandmixverywelltogethermakingsurethattherearenolumps.

4. Cookthebaconstripsuntilcrispyandwhencoolcutintosmallpieces.

5. Addhalfofthebacontotheeggyolkmixtureandsettherestaside.

6. Mixtheyolkandbaconandusingateaspooncarefullyspoonthismixtureintotheeggwhiteshellsleavingitasapile–donotsmoothitdown.

7. Sprinkletheeggswithalittlecayenneandtopwiththeremainingbacon.

8. Putonaplatterandserve.

Nutritional Facts per half: Calories 77, Fat 5.8g, Carbohydrate 0.8g,DietaryFiber0g,NetCarbs0.8g,Protein5.5g.

CHEESYCHEDDARCRISPSSavourycheddarcheese,parmesanbiscuitsmadespicywithadashofcayennepepper!

Makes20crisps

INGREDIENTS:

2cupscheddarcheese,finelygratedChilisauce

DIRECTIONS:

2. Line2bakingsheetswithnon-stickparchmentpaper

3. Inamediumsizedbowlmixtogetherthecheddarcheeseandthechilisauce.

4. Placetablespoonful’sinthebakingsheets,wellapart.Pressdownlightlywiththebackofafork.

5. Placeintheoventocookforabout5minutesuntilthecrispsarealightgoldenbrown.Theybrownquicklysobecareful!

6. Removefromtheovenandletcoolforasecondortwobeforeremovingtoacoolingrack.

7. Whenhotthesecanbedrapedoverarollingpintoformtacoshapesorformedintotinycups.

NutritionalFactsperportion:Calories46,Fat3.8g,Carbohydrate0.2g,DietaryFiber0g,NetCarbs0.2g,Protein2.8g.

CHILICHICKENBITESTheseareverypopularasacocktail snackorbeforebarbequesnack.Makeadoubleorevenatriplequantitytoensureyouhaveenoughtoshare!

Serves12

INGREDIENTS:

20ouncesboneless,skinlesschickenbreast1tbsp.oliveoil

2 tsp. hot chili sauce Salt and pepper to taste 16 ounces back baconstrips

DIRECTIONS:

1. Cutthechickenupintobitesizedpieces.

2. Tossintheoilandchilisauceinamediumsizedbowl.

3. Coverandplaceinthefridgetomarinatefor1½hours.

5. Lineabakingpanwithfoil.

6. Removethechickenfromthefridgeandseason.

7. Cuteachbaconstripinto3piecesandwrapapiecearoundeachpieceofchicken.Securewithatoothpick.

8. Bakeinthehotovenfor20–25minutesuntilthechickeniscookedandthebaconiscrisp.

9. Removefromtheovenandsprinkleonalittlemorechilisauceifliked.

1.3g,DietaryFiber0g,NetCarbs1.3g,Protein46.0g.

EGGPLANTMINIPIZZASKeto friendlymini pizzas that give a boost to your vegetable intakewithouttoomanycarbs!

Serves6

INGREDIENTS:

2smallisheggplants,peeledandeachcutinto6halfinchslices5tbsp.oliveoil

1tsp.salt

¼tsp.blackpepper½cuptastypastasauce1cupmozzarellacheese,shredded

DIRECTIONS:

2. Prepare2bakingtrayswithnon-stickparchmentontop.

3. Brushbothsidesoftheeggplantsliceswitholiveoilandplaceonthepreparedbakingtrays.

4. Seasonwithsaltandpepperandbakefor10minutesuntilalmostcooked.

5. Place1tablespoonpastasauceoneachsliceandtopwithgratedcheese.

6. Returntotheovenandbakeforanother5–6minutesuntilthecheeseismelted.

7. Servehot.

Nutritional Facts per portion: Calories 218, Fat 16.6g, Carbohydrate13.9,DietaryFiber6.4g,NetCarbs7.5g,Protein7.0g.

MUSHROOMCRISPSAbowlfulloftheseatanytimeofthedaywillsatisfyeventhemostdiscerning. If you would like a spicier crisp, sprinkle on some chilipowderorgarlicspice!

Serves4

INGREDIENTS:

12 ounces large Portobellomushrooms 5 tbsp. butter,melted¾ tsp.salt

Pinchblackpepper

DIRECTIONS:

2. Linea2bakingtrayswithparchmentpaper

3. Slicethemushroomsthinlyandplaceinasinglelayeronthebakingsheets.

4. Brushthemushroomsliceswithmeltedbutter.

5. Sprinklewithsaltandpepper

6. Placethemushroomsintheovenandbakefor40–50minutesuntilcrispandgoldenbrown.

7. Inalargebowlcombinethegroundalmonds,cocoa,chocolatechips,bakingpowder,slicedalmondsandsalt.

8. Rotatethebakingtrayswhilethemushroomsarecooking.

9. Removefromtheovenandcool.

MUSHROOMSWITHACHORIZOSTUFFINGQuickandeasytomake,thesestuffedmushroomsareperfecttomakeforunexpectedguests!

Serves4

INGREDIENTS:

12 large Portobello mushroom caps 4 ounces sheep’s milk cheese 6ounceschorizosausage,skinless1egg

1smallonion,finelydiced1tsp.parsley,choppedBlackpepper

Coconutoilforgreasing

DIRECTIONS:

2. Greaseabakingtraywithcoconutoil.

3. Mixtogetheralloftheingredientsexceptthemushroomcaps.

4. Spoonthismixtureintothemushroomcapsandplaceonthebakingtray.

5. Placethetrayintheovenandbakeforabout20minutesuntilbrownandcooked.

6. Removefromtheovenandcoolforafewminutes.

7. Serve3mushroomcapstoeachperson.

PIZZAWITHCAULIFLOWERCRUSTAwonderfulalternativerecipeforSaturdaynightpizzaathome!

Serves4

INGREDIENTS:

2 cups cauliflower, grated ½ cup Parmesan cheese, grated 1 garlicclove,finelychopped¼tsp.seasalt

½tbsp.freshbasil,chopped1largefreshegg

2tbsp.coconutflour1tbsp.oliveoil

½tsp.garlicsalt

½cupmarinarasauce¼cupchorizosausage2ouncesbacon

2 tbsp.buttonmushrooms,chopped¼cup redbellpeppers,choppedExtraparmesanforsprinkling

DIRECTIONS:

2. Cover2bakingtrayswithparchmentpaper.

3. Steamthegratedcaulifloweruntilaldente.

4. Coolandthencombinewiththeparmesan,garlic,salt,basil,andeggandcoconutflour.

5. Mixwelltoformaloosedough.

6. Dividethemixtureinto2andforman8inchroundoneachofthetwopreparedbakingtrays.

7. Useaspoonandyourhandstomakethemasroundaspossible.

8. Sprinklewiththegarlicsaltandbakeinthehotovenfor12–15minutesuntilbrownedattheedges.

9. Sautéthesausage,bacon,onion,mushroomsandpepperoveramediumhighheatuntilcookedthroughandthevegetablesaresoft.

10. Removethepizzacrustfromtheovenandletitcoolforawhile.

11. Dividethetoppingbetweenthetwocrustsandsprinklewithextraparmesancheese.

12. Returntotheovenandturnonthebroiler.

13. Broilforabout5minutesuntilthecheesehasmelted.

14. Sliceandserve.

CHEESESNACKBALLMakethisasthecentrepieceforabuffettable.Yourguestscanhaveitwithcrackers,youwithcrispyceleryorcucumberstrips.

Serves24

INGREDIENTS:

16ounces full fatcreamcheese1½cupscheddarcheese, shredded2slicesofbacon,crispedandcrumbled1tbsdriedparsley

4tsp.freshchives,chopped1tsp.garlicpowder¼tsp.drieddill

½tsp.blackpepper½cupslicedalmonds,toasted1redbellpepper,roastedandsliced

DIRECTIONS:

1. Mixtogetheralloftheherbsandspicesinalargebowl.

2. Mixinthecreamcheese.

3. Addthebaconandcheddarcheese.

4. Shapeinto2‘balls’,flattenslightlyandrollinthetoastedalmonds.

5. Placeonaservingplateanddecoratewiththepepperstrips.

6. Refrigerateuntilneeded.

SWEETENDINGS

VANILLAPUDDINGMmmmm… Delicious keto vanilla pudding. Who said keto can’t be asnackfilledheaven?

Serves4

INGREDIENTS:

1cupheavycream1cupwater

¼tsp.salt

½cupgranulatedsugarsubstitute2tsp.xanthangum2eggyolks

2tsp.butter1tsp.vanilla

DIRECTIONS:

1. Inasmallsaucepanwhisktogetherthecream,salt,waterandsweetener.

2. Sprinklethegumoverthesurfaceandwhiskin.

3. Whiskintheeggyolks.

4. Heatoveralowheatstirringcontinuouslyuntilthick.

5. Whiskinthebutterandvanilla.

6. Divideamong4smalldesertdishes.

7. Chillbeforeserving.

CHOCOLATEVANILLABROWNIESThese brownies have chia seeds in them to add a healthy dose ofOmega-3toyourdiet.Servewithketofriendlyicecreamoradollopofwhippedheavycreamforamoreishdessert.

Serves12

INGREDIENTS:

1tbsp.chiaseeds

½cupwater

4ouncesbutter,melted¼cupcoconutflour¼cupflaxseedmeal1½cups granulated sugar substitute¾ cup unsweetened cocoa powder 4largefresheggs,beaten2tsp.vanillaextract½tsp.bakingsoda

½tsp.salt

4ouncescreamcheese

DIRECTIONS:

2. Greasean8x8inchbakingpan

3. Mixthechiaseedswiththewaterandsetasidefor20minutestoformagel.Stirhalfwaythroughthistime.

4. Inalargebowlmixtogetherthechiagel,flourandflaxmeal.

5. Whiskintheeggs.

6. Addintherestoftheingredients.Mixlightly,donotbeat.

7. Pourthebatterintothepreparedbakingpan.

8. Warmthecreamcheese.

9. Placesmallspoonful’sofcreamcheeseontothebatterandwiththebackofaknifeswirlthecheeseintothechocolatemixture.

10. Placeintheovenandbakeforabout45minutesuntilatoothpickinsertedintothecentercomesoutclean.

12. Leaveinacoolplacefor24hoursbeforeslicinginto12pieces.

CHOCOLATEICECREAMAsmoothchocolateice-creamwithahintofalmondandvanilla!

Serves12

INGREDIENTS:

4cupsheavycream

1cupunsweetenedalmondmilk8eggyolks

½cuppowderedsugarsubstitute1tsp.vanillaessence8ouncesdarkchocolate,90%cocoasolids,meltedandcooled

DIRECTIONS:

1. Mixalloftheingredientstogetherandplaceinanice-creammachine.

2. Churnuntilsolid.

3. Placeinthefreezer.

4. Ifyoudonothaveanice-creammachine–nomatter.

5. Mixtheingredientsasbeforeandpourintoafreezerproofcontainer.

6. Placeinthefreezerandmixwithaforkeveryhourorsotobreakupthecrystalsthatmayform.

7. Freezeuntilhard.

8. Removetheicecreamfromthefreezerabout10minutesbeforeservingtoallowittosoftenslightly.

COFFEEICECREAMLowcarbandsportingasuperbflavor!Homemadeisdefinitelybest!

Serves12

INGREDIENTS:

4cupsheavycream1cupunsweetenedalmondmilk8eggyolks

½ cup strong coffee beans ½ cup granulated sugar substitute 1 tsp.vanillaextract½tsp.xanthangum¼tsp.salt

DIRECTIONS:

1. Inamediumbowlstirtogetherthecoffeebeans,creamandalmondmilk.

2. Leaveforthecoffeeflavortoinfuseforatleast3hours,longerforastrongerflavor.

3. Heatthecreammixturegentlyinasaucepanoveralowheat.

4. Bringtoasimmeringpoint.Strainoutthecoffeebeans.

5. Returnthecreamtothepanandaddtheeggyolks,sugarsubstitute,vanilla,saltandxanthingum.

6. Stirwellandplaceoveralowheat.

7. Stirringcontinuouslywarmthemixturetoasimmerandcookuntilathickcustardisformed.

8. Removefromtheheatandpassthroughasievetostrainanylumpsthatmayhaveformed.

9. Chilluntilcompletelycold.

10. Placeinanicecreammachineandchurnuntilfrozen.

11. Orfreezeinafreezerproofdishplacedinthefreezer,stirringfrequentlytobreakupanyicecrystalsthatmayform.

12. Removefromthefreezer10minutesbeforeservingtosoftenalittle.

MINTYCHOCOLATECHIPICEYouwill think you have visited Utopiawhen you taste this deliciousdessert!Wow!

Serves8

INGREDIENTS:

2 cups heavy cream 1 cup light cream 1 tsp. liquid stevia extract(adjusttotaste)4–5dropspeppermintextract(totaste)4–5dropsgreenfoodcoloring2ouncesdarkchocolate,chopped

DIRECTIONS:

1. Inamediumbowlwhisktogetheralloftheingredientsexceptthechocolate.

2. Pouritintoanicecreammachineandchurnuntilnearlydone.

3. Addthechoppedchocolate.

4. Serveorstorecoveredinthefreezer.

5. Ifyoudon’thaveanicecreammachineplacethemixtureintoafreezercontainerandfreezeuntilsolid,stirringeverhalfanhouruntilthickandicecrystalfree.

LEMONYCHEESECAKEAcreamybakeddessertwithahintoflemon!

Serves16

INGREDIENTS:

6ouncealmondflour2ouncesbutter,chilled½cupgranulatedsugarsubstitute½tsp.xanthangum¼tsp.salt

16dropsliquidsteviaextract(adjusttotaste)12ouncescreamcheese,softened1largeegg

2tbsp.heavycreamIlemon,zested

2tbsp.lemonjuice

DIRECTIONS:

2. Linean8x8inchcakepanwithparchment.

3. Combinethefirstsixingredientsinafoodprocessoruntilthemixtureresemblesbreadcrumbs.

4. Pressintothepreparedcakepaninanevenlayer.

5. Bakeintheovenfor12minutes.Setasideandcool.

6. Reducetheovenheatto275°F.

7. Beatthecreamcheeseuntilsmoothandaddtherestoftheingredients.

8. Spreadthismixtureoverthecooledcrustandbakefor25–30minutes.

9. Thefillingshouldbebarelyset–donotovercook!

11. Placeinthefridgeandchillforatleast2½hours.

12. Cutintoslicesandserve.

KETOTIRAMISUThispuddinghasawonderful flavorandcouldeasilybemistakenforthe‘real’thing!

Serves4

INGREDIENTS:

1cupalmondflour

8tbsp.powderedsugarsubstitute½teaspoonbakingpowder10ouncesmascarponecheese¼cupheavycream

1tsp.vanillaextract1cupstrongblackcoffee,sweetenedwithsugarsubstituteCocoapowdertodecorate

DIRECTIONS:

1. Pre-heattheoveninto400°F.

2. Usingparchmentpaper,linea6inchroundcaketin

3. Separate4oftheeggsandbeattheyolkswith3tablespoonsofthesugarpowder.

4. Foldinthealmondflourandbakingpowder.

5. Beattheeggwhitesuntilstiffpeaksform.

6. Foldtheeggwhitesintothecakebatter.

7. Placeintheovenandbakefor10minutesuntilcooked.

8. Removeandcoolonacakerack.

9. Separatetheother4eggsandplacetheyolksintoasmallheat

proofbowl.

10. Add2½tablespoonssugarpowderandwhiskuntilblended.

11. Placethebowlontopofasmallsaucepanofsimmeringwaterandstirconstantlyuntilitformsandthickcustard.

12. Pourthecustardintoacleancoolbowlandbeatinthemascarponeandvanillatogetherwiththerestofthesugarpowder.

13. Beattheeggwhitesandcreamtogetheruntilstiffpeaksareformed.

14. Carefullyfoldthisintothecooledcustard.

15. Inaglassbowl,placethespongeonthebase.

16. Pouroverthesweetenedcoffee.

17. Addthecustardanddistributeitevenlyoverthetop.

18. Dustwiththecocoapowder.

19. Refrigerateforatleast2hours,orevenbetterovernight.

REFRIGERATORCHEESECAKEA special cheesecake which you can top with different sugar freeproductsasyouwish!Sugarfreecherryjamisamust!

Serves8

INGREDIENTS:

1½ cups almondmeal 3 tbsp. butter, melted¾ cup powdered sugarsubstitute10ouncescreamcheese2tsp.vanillaextract1tsp. lemonjuice1cupheavycream

DIRECTIONS:

2. Meltthebutterandaddtothealmondmealwith¼cupofpowderedsugarsubstitute.Mixwellandpressintothebottomofa9inchpiepan.

3. Bakeinthepre-heatedovenfor10minutes.Becarefulitdoesnotgettoobrown.Removefromtheovenandcool.

4. Mixthecreamcheese,therestofthesweetener,thevanillaandthelemonjuicetogetherinamediumsizedbowl.

5. Inaseparatebowlwhiskthecreamuntilitpeaks.

6. Mixthecreamgentlyintothecheesemixture.

7. Spreadoverthebakedbaseinanevenlayer.

8. Refrigerateforafewhoursbeforeserving.

STRAWBERRYICEDCHEESECAKESpoil yourself with some fresh strawberries atop this vanillacheesecake!

Serves6

INGREDIENTS:

1cupalmondmeal2tbsp.butter,melted2tsp.vanillaextract½tsp.liquidsteviaextract(adjusttotaste)Pinchsalt

6ouncesfreshstrawberries,hulled12ouncescreamcheese¾cupsourcream1cupgranulatedsugarsubstitute

DIRECTIONS:

2. Greasea9inchpieplatewithalittlebutter.

3. Mixtogetherthealmondmeal,butter,stevia,halfthevanillaandthesalt.

4. Putintothebaseofthepieplate.

5. Putthecrumbsintotheovenandbakefor10minutes.Stirhalfwaythroughthecookingtimetobrownthecrumbsonallsides.

7. Dividethecrumbsequallyamong6individualservingdishes.

8. Pressdownalittlesotheycomeabitupthesideofeachdish.

9. Placethestrawberriesinafoodprocessoralongwiththerestoftheingredients.

10. Pulseuntilsmooth.

11. Spoonintotheservingdishesontopofthecrumbs.

12. Chillwellbeforeserving.

13. Topwithanextrastrawberryandsomeheavycreamifliked–justremembertoaddanycarbs!

Nutritional Facts per portion: Calories 405, Fat 37.5, Carbohydrate10.2g,DietaryFiber2.3g,NetCarbs7.9g,Protein8.8g.

CHOCOLATEJELLYThe chocolate, coconut flavor of this dessert is quite refreshing andmakesagreatendingtoadinnerorlunch!

Serves4

INGREDIENTS:

2cupsfull fatcoconutmilk4tbsp.cocoapowder¾tsp. liquidsteviaextract(adjusttotaste)2tbsp.gelatine4tbsp.water

DIRECTIONS:

1. Placeasaucepanoveramediumheatandaddthecoconutmilk,cocoaandsteviatoit.

2. Soakthegelatineinthecoldwater.

3. Addthegelatinetothemilkmixtureandstiruntildissolved.

4. Whenthemixtureiswarmandeverythingiscombined,pourinto4smallramekindishes.

5. Placeinthefridgeforanhourtoset.

6. Servewithextracream,whippedandpipedontopifyoufancy.

DARKCHOCOLATEMOUSEServewithwhippedheavycreamorwhippedcoconutcreamtomarkaspecialoccasion!Thisisabithigherincarbsbuttrytofactoritinforatreat!

Serves8

INGREDIENTS:

4ouncesdarkchocolate,80%cocoabutter6tbsp.waterPinchsalt

½cancoconutcream,chilled½tsp.almondextract

DIRECTIONS:

1. Placethewater,saltandchocolateintoasmallpanandheatoveralowheatuntilthechocolateismelted.

2. Placeinamediumsizedbowlandbeatwithanelectrichandmixeruntilafluffymousse-likeconsistencyisreached.Thismaytakeupto5minutes.

3. Spoonthemouseintoindividualglassservingdishesandrefrigerateuntilneeded.

4. Whennearlyreadytoserve,beatthecoconutcreamwiththealmondextractwiththeelectrichandmixeruntilthickanditholdsitsshape.Againabout5minutes.

5. Placeadolloponeachchocolatemousseandserve.

NUTTYCHEESCAKENIBBLESServeafterdinnerorasadesserttypesnackatacocktailparty.Thesenibblesarepopularwithchildrenanditmightbeagreatideatomakeadoublequantity.

Makes16

INGREDIENTS:

8ouncepacketoffullfatcreamcheese¼cuppowderedcocoa

Liquid stevia extract (adjust number of drops to taste) 1 tbsp. sugarfreehazelnutsyrup¼cupgroundhazelnuts

DIRECTIONS:

1. Softenthecreamcheeseandbeatuntilextracreamy–anelectricmixerwillhelpwiththis.

2. Addalloftheotheringredientsexceptthechoppednuts.

3. Mixwelltogether.

4. Rollthemixtureinto16balls,damphandswillhelp!

5. Rolleachballintothegroundnuts.

6. Placeinsmallminimuffinpapercases.

7. Keepinthefridgeuntilreadytoserve.

COCONUTCHOCOLATEBALLSEasytopreparetreatsfor“needatreat”moments!

Males24

INGREDIENTS:

1 cup heavy cream 3½ ounces dark chocolate, 90% cocoa solids 2ouncesbutter

1tsp.vanillaextract3cupsalmondflourCoconutflakes

DIRECTIONS:

1. Breakthechocolateintosmallpieces.

2. Putthecreaminasmallsaucepanoveralowheat.

3. Addthechocolatetothecreamandheatthetwotogetheruntilthechocolatehasmelted.

4. Addthebutterandstiruntilthemixturethickens.

5. Stirinthevanillaandthealmondflour.

6. Rollthemixtureinto24ballsanddipthemintococonutflakes.

7. Puttheballsonaplateandrefrigerateuntilhard.

8. Serveandenjoy!

CREAMYCOCONUTCANDYWhite chocolate with dark chocolate chips! Not quite but just asdelicious!

Makes24

INGREDIENTS:

2cupsconcentratedcoconutcream1½cupscoconutoil

1 cup macadamia nut butter 1 cup macadamia nuts, chopped 1 cupdarkchocolatechips2tsp.vanillaessence

DIRECTIONS:

1. Warmthecoconutcreamtoallowittobeeasilystirred.

2. Inalargebowlmixthecoconutcreamwithalloftheotheringredientsexceptthenutsandthechocolatechips.

3. Useanelectricmixertomakethisalittleeasier.

4. Preparetwocookiesheetsbyliningthemwithparchmentpaper.

5. Spreadoutthenutsandchocolatechipsontheparchment.

6. Pouroverthecoconutcreammixture.

7. Placeinthefreezertoset.

8. Breakinto24evensizedpiecesandserveimmediately.

9. Storeinthefreezerifthereisanyleft!

PEANUTBUTTERCOOKIESTraditionalflavorsarealwayspopularaslunchboxestreatstoo!

Makes32

INGREDIENTS:

½cupsmoothpeanutbutter¼cupfarmbutter2largeeggs

2/3cupcoconutoil½tsp.vanillaextract½tsp.bakingsoda¼tsp.salt

½cupcoconutflour

DIRECTIONS:

2. Usingbakingparchmentpaper,line2cookietrays

3. Creamtogetherthepeanutbutter,butter,eggs,coconutoilandvanillainamediumsizedbowl.

4. Stirintheflour,bakingsodaandthesalt.

5. Make32smallballsofmixtureandplacethemonthecookietrays.

6. Flattenthemslightlywithafork.

7. Placeintheovenandbakefor10–12minutesuntilbrown.

8. Coolonthetrayforafewminutesbeforemovingtoawirerack.

COCONUTCHEWSGuessyouaregoingtobecaughtdippingintothesetreats.Enjoy!

Makes45

INGREDIENTS:

1½ouncesalmondflour¼tsp.bakingpowderPinchsalt

2largeeggs

1 tsp. vanilla extract ¼ tsp. almond extract ¾ cup granulated sugarsubstitute1tbsp.butter,melted8ouncesunsweetenedcoconut

DIRECTIONS:

2. Usingbakingparchmentpaper,line2cookietrays.

3. Mixtogethertheflour,bakingpowderandsaltinabowl.

4. Inaseparatebowlmixtogethertheeggsandextractsandbeatwell.

5. Beatthesugarsubstituteintotheeggs.Blendinthemeltedbutter.

6. Addthedryingredientsandthenthecoconut.Mixwell.

7. Droptablespoonfulsontotheparchmentpaperlinedtrays.

8. Putthemclosetogetherastheydonotspread.

9. Bakeintheovenfor12–15minutesuntilbrownaroundtheedges.

10. Becarefulthechewsdonotburn.

11. Coolonawirerackandserve.

PANCAKESKETOSTYLEAusefulrecipetohaveupyoursleeveforadessertorafternoontea!

Makes6

INGREDIENTS:

4ouncescreamcheese4eggs

6drops liquidsteviaextract(adjusttotaste)1tsp.cinnamonpowderButterforcooking

DIRECTIONS:

1. Placealloftheingredientsinablenderandblenduntilsmooth.

2. Leavetorestfor5minutestosettleandbecomebubblefree.

3. Heatasmallcrepepanandgreaseitlightlywithbutter.

4. Pourinenoughmixturetocoverthebottomofthepanthinly.

5. Cookuntilgolden.

6. Flipandcooktheotherside.

7. Repeatwiththerestofthebatter.

8. Servewithsomesugarfreesyrupofyourchoiceorfreshberriesandcream.

ALMONDANDGOJIMUFFINSNutritiousanddelicious!Smallbutmoreish!

Makes10

INGREDIENTS:

1ouncebutter,melted4freshfarmeggs4tbsp.grapeseedoil1tbsp.almondoil3tbsp.almondflour1tbsp.flaxseedflour¼cuplightcream1tsp.liquidsteviaextract(adjusttotaste)1tsp.bakingpowderPinchofsalt

2tbsp.driedgojiberries,ground

DIRECTIONS:

2. Prepare10muffincaseandplaceonabakingtray.

3. Breaktheeggsintoamediumsizedbowlandbeatwelltogether.

4. Addtheoilsandcontinuebeatinguntilthickandcreamy.

5. Addthecream,alittleatatimebeatingwellbetweeneachaddition.

6. Beatthewarmbutterintothemixtureandthentheliquidsweetener.

7. Inaseparatebowlmixtogetheralloftheotheringredients.

8. Addthesetotheeggmixture,onespoonatatimeandmixgentlysothatyoudonotknockalloftheairoutoftheeggsmixture.

9. Spoonintothemuffincasesandbakefor15minutes.

10. Themuffinswillhaverisenandbegolden.

11. Servewarm.

CHOCOLATECUPCAKESKeto-friendlytreatswithamochaflavor!

Makes12

INGREDIENTS:

2 farm fresh eggs, separated 4 scoops chocolate protein powder 10ouncesmascarpone

½ounceunsweetenedcocoapowder¼cupstrongcoffee,unsweetenedand cooled ½ ounce flax seed, ground 1 tsp. liquid stevia extract(adjusttotaste)½tspvanillaessence

DIRECTIONS:

2. Prepare10cupcakecasesandplaceonabakingtray.

3. Beatthewhitesuntilstiffinalargebowl.

4. Mixhalfoftheproteinpowderwiththecocoaandflaxseed.

5. Foldintothebeateneggwhite.

6. Inaseparatebowlbeathalfofthemascarponeandfolditintotheeggmixture.

7. Pourintothepreparedcasesandbakefor15–18minutes.

9. Whilethecakesarecooling,maketheicingbybeatingtogethertheeggyolks,remainingproteinpowder,remainingmascarpone,vanillaand½teaspoonofstevia.

10. Mixtheotherhalfofthesteviaintothecoffeeandcarefullyspoon

itovereachcupcake.

11. Leavetosoakinforawhilebeforetoppingwiththeicing.

12. Chillbeforeserving.

SNICKERDOODLESCinnamontreatsfortea,anyone?

Makes16

INGREDIENTS:

4ouncesbutter

1cupalmondflour,generous1cupgranulatedsugarsubstitute1farmegg

½tspvanillaextract½tspbakingpowder

2 tbsp granulated sugar substitute for sprinkling 1 tsp powderedcinnamon

DIRECTIONS:

1. Preparetwobakingsheetsbyliningwithsiliconepaper.

2. Placealloftheingredientsexceptthesugartoppingandcinnamoninamixingbowlandmixwelltogether.

3. Coverandplaceinthefridgeforaboutanhouruntilithaschilled.

4. Dividethemixtureinto16portionsandrolleachintoaballwithyourhands.Refrigerateagainifthemixturebecomesticky.

5. Mixthe2tablespoonssugarsubstitutewiththecinnamonandrolltheballsinthismixture.

6. Placetheballsonthebakingsheetsandplaceinthefridgeagainfor10minutestofirm.

NutritionalFactsperportion:Calories70,Fat6.9g,Carbohydrate1.3g,DietaryFiber0g,NetCarbs1.3g,Protein0.8g.

THANKYOUIf you enjoyed these recipes, and I’m guessing your taste buds did,pleaselookforothertitlesintheKetoLivingrange.

Ifyoufancysomedelicioustreats,youmayalsoenjoy:-

Keto Living 2: Lose Weight with 101 Yummy & Low Carb KetogenicSavoryandSweetSnacks

Thankssomuchtomyfamily,myfriendsandtheketocommunityforkeepingmelovingallthingsketoandmakingmesmileeveryday.

Begoodtoeachother!

EllaColeman

keto living cookbook: lose weight with 101 delicious and low carb ketogenic recipes

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