the ketodiet cookbook
TRANSCRIPT
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“Martina’slow-carbcreationstasteasspectacularastheylook.She’sdedicatedtoprovidingaccurate,reliableinformationtopeopleinterestedinfollowingahealthy,
carbohydrate-restrictedlifestyle.”
—FranziskaSpritzler,R.D.,C.D.E.,authorofTheLowCarbDietitian’sGuidetoHealthandBeauty
“You’reingoodhandswithMartinaSlajerovaandTheKetoDietCookbook.Notonlyareherrecipesreliableandtruetotheketowayoflife,buttheyaremouthwateringly
delicious.Lifestylechangeishard,butMartinamakesitsomucheasier.”
—CarolynKetchum,founderofAllDayIDreamAboutFood.com
“Low-carbdietsareaninvaluabletoolindealingwithhealthconditionssuchasobesity,diabetes,metabolicsyndrome,lipiddisorders,epilepsy,andincreasingly,cancer.Martina’s
work,includingherblog,book,andapps,hasbeenarealgemforthelow-carbcommunity.Herreal-foodapproachandattentiontodetailsetsherworkapartfrommany
others.”
—EugeneJ.Fine,M.D.,professorofradiologyatAlbertEinsteinCollegeofMedicine
“JustlikeMartina’sblogandapp,hernewcookbookisanamazingresourceforanyoneinterestedinhealthyliving,witheasytofollowrecipesandbeautifulphotography.”
—AlexPearlman,Ph.D.,cancerbiologistatAlbertEinsteinCollegeofMedicine
“Martina’spopularKetoDietbloghasbeenawonderfulresourceforthosefollowingahealthyPaleo/primal,low-carbdiet.Sheprovidesawealthofinformationforsuccessfullyimplementingaketogenicdietandherrecipeshavebecomestaplesforthoseseekinglow-carbalternativesfortheirfavoritefoods.Thiscookbookisamustforanylow-carbcook’s
collection.”
—LisaMarcAurele,founderofLowCarbYum.com
“Martina’snewestcookbookisnotjustacomprehensiveguidetoeatingfortheketogenicdiet,itisalsogorgeouseyecandy!Itissheerpleasuretobrowsethroughhergorgeous
photographswhiledroolingoverthedeliciousrecipes.IloveMartina’srecipesespeciallybecausetheyaremadewithwholesome,realfoodingredients.Everyrecipeisexplainedclearlyandwellorganized,soyoucanalwaysgetgreatresultswhenmakingthemathome.Ifyouarefollowingaketoorlow-carblifestyle,thisbookisamusthave!”
—VivicaMenegaz,founderofTheNourishedCaveman.com
“Withitsamazingquality,thisbooksimplystandsoutfromthegraycrowdofthenumerouslow-carbandketogeniccookbooks.That’swhyIamhappytorecommendthebooktoanybodywhoseeksthelatestinformationabouthealthynutritionandthebest,
carefullydevelopedketogenicrecipes.”
—ElviiraKrebber,founderofLowCarbSoSimple.com
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TheKeto DietCookbook
MORETHAN150DELICIOUSLOW-CARB,HIGH-FATRECIPESforMaximumWeightLossandImproved
Health
MARTINASLAJEROVA
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CONTENTS
INTRODUCTION
ChapterOne:WHATISTHEKETOGENICDIET?
ChapterTwo:HOMEMADEBASICS
ChapterThree:BREAKFAST
ChapterFour:SAVORYSNACKS
ChapterFive:HEALTHYLUNCHIDEAS
ChapterSix:SATISFYINGSOUPS&SALADS
ChapterSeven:MAINMEALS
ChapterEight:SIDES
ChapterNine:DRINKS&DESSERTS
INDEXABOUTTHEAUTHOR
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INTRODUCTION
I’vealwaysbeenpassionateaboutcooking,health,andnutrition:infact,I’vebeencollectingrecipesandarticlessinceIwasateenager.WhenIwasyounger,likelotsofgirlsmyage,IfollowedwhatIperceivedtobeabalanceddiettomanagemyweightandstayhealthy.Iwatchedmycalorieintakeandchoselow-fatandwhole-grainproducts.Iavoidedfoodshighinsaturatedfatsandcholesterol,andIexerciseduptosixtimesaweektokeepextrapoundsoff.Likesomanyotherpeople,Iwasconvincedthateatinglessandexercisingmorewasthebestapproachtostayinghealthyandslim.
Then,in2011,Istartedhavingfatigueissues,andIfrequentlyfeltunwell.AlthoughIstillwatchedwhatIateandexercisedregularly,myweightbegantoclimb.Afterseveraltests,IwasfinallydiagnosedwithHashimoto’shypothyroidism.Ifeltterrible.Icouldn’tunderstandwhatIhaddonewrong:Iwaseatinghealthyfoods,andIwasexercisingalmosteveryday—yetIgotsick.IknewthatHashimoto’s,aswellasotherautoimmunedisorders,couldbetriggeredbylifestyleanddietfactors—butthatdidn’tmakeanysensetome,either,sinceIthoughtIhaddoneeverythingIpossiblycouldtostayhealthy.So,Ibecamedeterminedtofindouthowtoactivelyimprovemyconditionratherthanjustrelyingonmedicationtomanageit.
IsoonrealizedthatIwouldn’tbeabletomaintainahealthyweightunlessIchangedmyeatinghabits.Fromthedayofmydiagnosis,Iresearcheddifferentdietsandfoodphilosophiestotrytofigureoutwhatmightworkbestforme.Aftersometrialanderror,Idiscoveredlow-carbeating.Atfirst,Iwasskepticalaboutthisapproach.AllI’dheardaboutlow-carbdietsuptothatpointwasthattheywereanunhealthyfad.Butaftermonthsofreadingbooksandmedicalarticles,IrealizedIwaswrong.Low-carbeatingisn’tjustadiet;it’salifestyleapproachthatcanoffergreathealthbenefits.Calorie-countingisathingofthepast,myenergylevelsarebacktonormal,andIdon’texercisemorethanthreetimesaweek.AndI’veneverfeltbetter.
Followingalow-carb,paleo/primaldietplanhelpsmemaintainahealthyweightwhileeatingrealfood,anditinspiresthedishesIcreate.Myrecipesareallgrain-free,sugar-free,andgluten-free,andmanyofthemincludeadairy-freealternative.Ialwaysoptforgrass-fedbeefandbutter;raw,hormone-freedairy;andhealthyfatslikecoconutoil.
Thisbookwillwalkyouthroughtheguidelinesandbenefitsoftheketogenicdiet,andit’llshowyouhowtomakemorethan150deliciouslow-carbrecipesforeverythingfrombreakfasttodessert—plussomelow-carbstaplesthatareeasytomakeathome.
Simplyput,low-carbeatinghaschangedmylife.IhopeTheKetoDietCookbookwilldothesameforyou!
MartinaSlajerova
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ChapterOne:WHATISTHEKETOGENICDIET?
Fordecades,we’vebeengiventhewrongadvice:Eatless,avoiddietaryfats,andexercisemore.Today,carbohydratesconstitutethemajorityofourdiet,andthathassignificantimplicationsforhormonebalance.Insulin,whichisalsoresponsibleforstoringfatinourbodies,isgreatlyaffectedbyexcessivecarbohydrateconsumption.Andthatmeansthatcarbohydratesare,withoutdoubt,themostfatteningelementinourdiets.
Yet,thestandarddietaryguidelinesmostofusarefamiliarwithadvisethatwefollowahigh-carb,moderate-protein,andlow-fatdiet(45%to65%caloriesfromcarbohydrates,10%to35%caloriesfromprotein,and20%to35%caloriesfromfat).Contrarytothesemacronutrientrecommendations,theketogenicdietishighinfat,moderateinprotein,andlowincarbs.Themacronutrientratiointermsofcaloriestypicallysitswithinthefollowingranges:
60%to75%(orevenmore)ofcaloriesfromfat
15%to30%ofcaloriesfromprotein
5%to10%ofcaloriesfromcarbsWiththismacronutrientintake,theketogenicdietachievesweightlossandhealthbenefitsbyinducingametabolicstateknownasketosis,whichisusuallyachievedatalevelofabout50gramsoftotalcarbohydratesaday(20to30gramsofnetcarbohydrates).Ketosiscausesthelivertoproduceketonebodies—moleculescreatedbythebodyforenergyduringperiodsoffastingorcarbohydraterestriction—whichshiftsthebody’smetabolismawayfromglucose(theprimaryenergysourcederivedfromcarbs)andtowardburningfat.
Onesignificanthealthbenefitoftheketogenicdietisthatitenhancestheindividual’sabilitytobuildandpreservemuscletissue.Andit’snotonlyaneffectiveweight-losstool;it’salsobeenshowntoimproveseveralhealthconditions,suchasdiabetes,Alzheimer’s,Parkinson’s,epilepsy,andevencancer.
Acomparisonofseveralscientifictrialsshowsthatlow-carbdietsoutperformcalorie-restricteddietsintermsoflong-termweightlossandlastinghealtheffects.Restrictingcarbohydratesisaveryeffectivewayofcontrollingappetite,whichexplainswhysomanypeoplesuccessfullyloseweightonalow-carbdiet.Again,thekeyfactorisinsulin.It’sreleasedwhenyoueatcarbs,anditaffectsyourappetite:eatingfewercarbsmeansyou’llexperiencefewercravings.
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DOWEREALLYNEEDCARBS?Acommonmisconceptionisthatourbodies—especiallyourbrains—needglucose.However,apartfromsomebasicmetabolicfunctionsthatneedglucoseexclusively,ourbodiescanuseeitherglucoseorketonesforenergy:infact,glucoseisnowherenearasefficientasketonebodies.Providedyoueatenoughprotein,yourbodycanproduceglucoseforitsbasicmetabolicfunctionsondemandviaaprocesscalledgluconeogenesis,inwhichittransformsnoncarbohydratesources,suchasaminoacids(proteins)andfattyacids(fats),intoglucose.
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THEKETODIETAPPROACHTheKetoDietapproachissimple:It’salow-carbdietwithafocusoneatingrealfood.
Withthegrowingpopularityoflow-carbdiets,thefoodindustryintroducedmanynewlow-carbconveniencefoods.Whilesuchfoodsmayindeedbelowincarbs,they’reoftenladenwithunhealthyingredients,suchasartificialsweeteners,preservatives,andotheradditives.Youwon’tfindanyofthesethingsinmyrecipes—andyouwon’tfindgrains,sugar,potatoes,legumes,orunhealthyoilsinthem,either.(Butyouwillfinddairy-freeoptionsinanumberofmyrecipes.)
Fortheketogenicdiettoyieldthebestresults,trackingyourfoodintakeishighlyrecommended,sinceit’sveryeasytogooveryourcarblimitifyou’renewtothiswayofeating.Myrecipescontaindetailednutritionalinformationsoyoucaneasilytrackyourfoodintake,especiallycarbs.Ideally,you’llplanyourdailymealsinadvance,andyou’llbeawareofallcarbsyouconsume.Remember,it’snotokaytohaveapieceofcake,abagofchips,orabowlofpasta—especiallynotatthebeginningofthediet.Yes,itwillbehardforthefirstcoupleofweeks,buttheresultswillbemorethanrewarding!
THEBASICPRINCIPLESAsyoulearnmoreaboutketo-friendlyfoodsandgetusedtoketogenic/low-carbliving,it’llbeeasierforyoutounderstandwhatandhowmuchyoushouldbeeating.Here’sacrashcourseinwhatyourdailymacronutrient—carbs,protein,andfat—shouldlooklike.
Carbohydrates(5%to10%ofYourDailyEnergyRequirements)
Eachperson’scarbtoleranceisdifferent.Yourchallengeistofindyour“ideal”carbintake.AsyoubeginyourKetoDiet,startwithalowlevelofnetcarbstoensureyouquicklyenterketosis—thestateinwhichyourbodyproducesketonebodies.Agoodgoalwouldbeabout20gramsofnetcarbsperday.Youcanpurchaseabloodketonemeter(orurineketonestrips,whicharelessaccurate)thatwillallowyoutomeasureyourketonesafterabouttwoorthreedaysofstickingtoyournewlow-carblifestyle.Startaddingnetcarbs(about5gramseachweek)untilyoudetectaverylowlevelofketonesornoneatall.Thisisusuallythequickest,mostreliablewaytodiscoveryournetcarbslimit.Youcanfindbloodketonemetersandurineketonestripsviaonlineretailers,suchasAmazon.
TotalCarbsorNetCarbs?
Tofollowalow-carb,ketogenicdiet,youcanlimiteitheryourtotalcarbintakeoryournetcarbintake.Netcarbsaretotalcarbswithoutfiber.
Mostpeoplewhofollowaketogenicdietstaybelow20to30gramsofnetcarbsor50gramsoftotalcarbs,asrecommendedbyphysiciansJeffVolekandStephenPhinney,authorsofTheArtandScienceofLowCarbohydrateLiving.It’suptoyouwhichpathyouchoose.
And,althoughsomepeoplefearthatfiberraisesbloodsugar,recentstudiesshowthatfibermayactuallyreduceit.
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Keto-FluandtheImportanceofElectrolytes
Nomatterhowoldyouare,yourbodyisprobablyusedtosugarandglucoseatthispointinyourlife.Excludingitfromyourdietmayleadtoheadaches,weakness,orfatigueduringthefirstfewdaysofyournewketogeniclifestyle.Thesesymptoms—sometimesreferredtoas“ketoflu”—shoulddissipateafterafewdaysorweeks.Increasingyourintakeofelectrolytes(sodium,magnesium,andpotassium)canminimizethesenegativesideeffects.TrymyhomemadeBoneBroth(here)andeatfoodshighinelectrolytes,suchasavocados,nuts,fattyfish,darkleafygreens,spinach,andmushrooms.
Protein(15%to30%ofYourDailyEnergyRequirements)
Theamountofdietaryproteinyouneedcanbedeterminedbyyourbodyweightandactivitylevel.Peoplewhoarephysicallyactivehavehigherproteinrequirementsthanthosewithsedentarylifestyles.Amoreaccurateestimate,especiallyforpeoplewithhighbodyfat,canbereachedbycalculatingproteinintakefromleanmass,whichiscalculatedastotalbodyweightminusbodyfat.
Eatingenoughproteinisimportantforpreservingandbuildingmusclemass,buteatingexcessiveamountsofproteinislikelytoputyououtofketosisbecauseyourbodywillconvertexcessiveproteinintoglycogen.
HowManyGramsofProteinperDay?
Ifyourweightisinpounds,multiplyitby0.6togettheminimumamountofproteiningramsyoushouldeateachday.Forthemaximum,multiplyyourbodyweightby1(i.e.,thesamenumeralasthatofyourweight).Ifyourweightisinkilograms,simplymultiplyitby1.3and2.2togetthesamerange.Althoughthisruleappliestothemajorityofpeople,proteinrequirementsforathletesarehigher.
Makesureyoueatatleasttheminimumamountofproteintopreventlossofmuscletissueduringthediet.Ingeneral,themoreactiveyouare,thecloseryoushouldbeeatingtoyourupperlimit.
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Fat(60%to75%ofYourDailyEnergyRequirements)
Yourdailyfatintakeshouldmakeupyourremainingenergyneeds:itactsas“filler”foryourenergyrequirements.Idealfatintakevariesforeachindividualanddependsonyourpersonalgoal.Ingeneral,youwon’tneedtopreciselycountfatintakeorcaloriesonaketogenicdiet,asyou’llbeunlikelytoovereat:eatingfoodsnaturallylowincarbs,moderateinprotein,andhighinfatwillkeepyousatiatedforlonger.Studieshaveshownthatproteinandfatsarethemostsatiatingnutrients,whilecarbohydratesaretheleastsatiating.Fatprovidesasteadysupplyofenergywithnoinsulinspikes.That’swhyyouwon’texperienceanycravingsorenergyandmoodswingsasyouwouldonacalorie-restricted,low-fatdiet.
HEALTHYOILSANDFATSSinceyou’llbeincreasingyourfatintake,it’scriticaltounderstandwhichfatsarebeneficialandwhichmaydamageyourhealth.Notallfatsarecreatedequal:simplyput,thetypeandqualityoffatsmatter.Followtheseruleswhenyou’rechoosingoilsandfats:
•Useoilsandfatshighinsaturatedfatsforallcooking(purepasturedlard,ghee,butter,grass-fedbeeftallow,coconutoil,cacaobutter,andredpalmoil).Useextravirgincoconutoil,whichishighinmedium-chaintriglycerides(MCTs)ortrypureMCToilforextra-effectivefat-burning.
•Useoilsandfatshighinmonounsaturatedfatsforlightcookingandinsalads(extravirginoliveoil,avocadooil,andmacadamianutoil).
•Useoilsandfatshighinpolyunsaturatedfatsonlyinsaladsandforothercolduses.Oilshighinpolyunsaturatedfatsarenutandseedoils,likewalnut,almond,hazelnut,flaxseed,orpumpkinseedoil.Increaseyourintakeofomega-3fattyacids,
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especiallyfromanimalsources,andavoidusingtoomanyoilshighinomega-6fattyacids(sesameoil,almondoil,etc.).
•Neveruseunhealthyfatslikemargarine,sunflower,rapeseed/canola,safflower,soy,cottonseeds,orgrapeseed.Alltheseareeitherprocessed,genetically-modifiedoils,orhaveaveryunhealthyomega-6toomega-3ratio.
DoCaloriesCount?
Well,yes.It’sacommonmisconceptionthatyoucaneatanunlimitedamountofcaloriesandstillloseweight.Infact,youcanputonweightevenonalow-carbdiet.Althoughthisdoesn’thappenoften,understandingafewbasicprincipleswillhelpyouavoidcommonmistakes.
Low-carbketogenicdietsarenaturallysatiatingandactasappetitesuppressants.Thisiswhyyou’lleatlessandwon’tneedtocountcalories.However,ifyourweightisstallingformorethantwotothreeweeks,youmayneedtoconsiderkeepinganeyeonyourenergyintake.
Thatsaid,hittingaweight-lossplateaumaybecausedbyanumberofreasons.Youdon’tnecessarilyhavetobeeatingtoomuch:infact,youmaydiscoverthatyouhaven’tbeeneatingenough.Avoidingsweetenersandabstainingfromsnackingbetweenmealsmayalsohelpyoubreakthroughaplateau.And,inmyexperience,losingbodyfatbecomesmoredifficultasyougetclosertoyourtargetweight.
THEKETODIETANUTSHELLHere’sahandyreferencetouseasyoubeginyournewKetoDietlifestyle:
•Stickwiththeketoratio:60%to75%ofcaloriesfromfat,15%to30%caloriesfromprotein,and5%to10%caloriesfromnetcarbs.
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•Getyourdailynetcarbs(totalcarbswithoutfiber)downtolessthan50grams,preferablyto20to30grams.
•Keepyourproteinintakemoderate(0.6to1gperpound,or1.3to2.2gperkilogramofleanbodymass).
•Eatmorehealthyfats(saturated,omega3s,andmonounsaturated).
•Eatwhenyou’rehungry,evenifit’sonlyamealaday.Youdon’thavetolimitquantitiesoffooddeliberately,butyoushouldstopeatingwhenyoufeelfull.
•Don’tcountcalories.Yourdietwillbenaturallysatiating.
•Drinkmorewater.
•Bewareofhiddencarbsandunhealthyingredients.Alwaysreadthelabels.
•Avoideatinganythinglabeled“low-fat”or“fat-free.”Focusoneatingrealfood,likemeat,eggs,nonstarchyvegetables,andwholedairy.
•Don’ttrustproductslabeled“low-carb.”Instead,focusonfoodsthatarenaturallylowincarbs.
•Upyourelectrolytes(sodium,magnesium,andpotassium).Includeavocados,nuts,andleafygreensinyourdiet.Takesupplementsifneeded.
•Beprepared:planyourdietinadvancetoavoid“accidents.”Keepmotivatedandfocusonyourtargets!
THEKETODIETFOODLISTUsethefollowinginformationasyourguidelinesforhealthyeatingontheKetoDiet.
EatFreelyGrass-FedandWildAnimalSources
–grass-fedmeat(beef,lamb,goat,andvenison):Avoidsausagesandmeatcoveredinbreadcrumbs,hotdogs,andmeatthatcomeswithsugaryorstarchysauces.
–wild-caughtfishandseafood
–pasturedporkandpoultry
–pasturedeggs
–gelatin
–gheeandbutter
–offal,grass-fed(liver,heart,kidneys,andotherorganmeats)
HealthyFats
–saturated(purepasturedlard,grass-fedbeeftallow,chickenfat,duckfat,goosefat,clarifiedbutter/ghee,butter,andcoconutoil)
–monounsaturated(avocado,macadamia,andoliveoil)
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–polyunsaturatedomega3s,especiallyfromanimalsources(fattyfishandseafood)
NonstarchyVegetables
–leafygreens(Swisschard,bokchoy,spinach,lettuce,chard,chives,endive,radicchio,etc.)
–somecruciferousvegetables(kale,kohlrabi,andradishes)
–celerystalks,asparagus,cucumber,summersquash,zucchini,spaghettisquash,andbambooshoots
Fruits,Nuts,andSeeds
–avocado
–coconut
–macadamianuts
BeveragesandCondiments
–water,coffee(blackorwithcreamorcoconutmilk),tea(blackorherbal)
–porkrinds(cracklings)for“breading”
–mayonnaise,mustard,pesto,bonebroth,pickles,andfermentedfoods(kimchi,kombucha,andsauerkraut)—bestwhenthey’rehomemadewithnoadditives
–allspicesandherbs,andlemonorlimejuiceandzest
–wheyprotein(bewareofadditives,artificialsweeteners,hormones,andsoylecithin),eggwhiteprotein,andgelatin(grass-fed,hormone-free)
EatOccasionallyVegetables,Mushrooms,andFruits
–somecruciferousvegetables(whiteandgreencabbage,redcabbage,cauliflower,broccoli,brusselssprouts,fennel,turnips,andrutabaga)
–nightshades(eggplant,tomatoes,andpeppers)
–somerootvegetables(parsleyroot),springonion,leek,onion,garlic,mushrooms,andwintersquash(pumpkin)
–seavegetables(noriandkombu),okra,beansprouts,sugarsnappeas,waxbeans,globeorFrenchartichokes,andwaterchestnuts
–berries(blackberries,blueberries,strawberries,raspberries,cranberries,mulberries,etc.),rhubarb,andolives
Grain-FedAnimalSourcesandDairy
–beef,poultry,eggs,andghee
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–dairyproducts(plainfull-fatyogurt,cottagecheese,cream,sourcream,andcheese):Avoidproductslabeled“low-fat,”asmostarepackedwithsugarandstarchandhavelittlesatiatingeffect.
–bacon:Bewareofpreservativesandaddedstarches.
NutsandSeeds
–pecans,almonds,walnuts,hazelnuts,pinenuts,flaxseed,pumpkinseeds,sesameseeds,sunflowerseeds,andhempseeds
–brazilnuts(avoidovereating,duetotheirhighseleniumlevels)
FermentedSoyProducts
–non-GMO,fermentedsoyproductsonly(natto,tempeh,soysauce,orpaleo-friendlycoconutaminos)
–edamame(greensoybeans)andblacksoybeans—unprocessed
Condiments
–healthy“zero-carb”sweeteners(stevia,Swerve,erythritol,etc.)
–thickeners:arrowrootpowder,xanthangum(technically,xanthangumisn’tpaleo-friendly,butsomepeoplefollowingthepaleodietuseitsincemostrecipesonlycallforaverysmallamount)
–sugar-freetomatoproducts(puree,pastasauce,andketchup)
–cacaoandcarobpowder,extradarkchocolate(morethan70%cocoa:90%isbetter),andcacaopowder
–Bewareof“sugar-free”chewinggumsandmintswhichcontaincarbs.
SomeVegetables,Fruits,Nuts,andSeedswithAverageCarbohydrates
–rootvegetables(celeryroot,carrot,beetroot,parsnip,andsweetpotato)
–apricot,watermelon,cantaloupe/galia/honeydewmelons,dragonfruit(pitaya),peach,nectarine,apple,grapefruit,kiwifruit,kiwiberries,orange,plums,cherries,pears,andfigs(fresh)
–driedfruit(dates,berries,raisins,figs,etc.)—onlyinverysmallquantities(ifany)
–pistachioandcashewnutsandchestnuts
Alcohol
–dryredwine,drywhitewine,andspirits(unsweetened):avoidforweightlossanduseonlyduringweightmaintenance
AvoidCompletelyFoodRichinCarbohydrates,Factory-FarmedMeat,andProcessedFoods
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–allgrains,evenwholemeal(wheat,rye,oats,corn,barley,millet,bulgur,sorghum,rice,amaranth,buckwheat,andsproutedgrains),quinoa,andpotatoes:Thisincludesallproductsmadefromgrains(pasta,bread,pizza,cookies,crackers,etc.).
–sugarandsweets(tablesugar,high-fructosecornsyrup,agavesyrup,icecreams,cakes,sweetpuddings,andsugarysoft-drinks)
–factory-farmedporkandfish,whicharehighininflammatoryomega-6fattyacids:farmedfishmaycontainpolychlorinatedbiphenyls(PCBs)
–fishthatarehighinmercury(swordfish,kingmackerel,shark,etc.)
–processedfoodscontainingcarrageenan(e.g.,almondmilkproducts),MSG(e.g.,somewheyproteinproducts),sulphites(e.g.,driedfruits,gelatin),orPCBs(e.g.,insomefarmedfish):Theydon’talwaysappearonthelabel!
–artificialsweeteners(Splenda,Equal,sweetenerscontainingaspartame,acesulfame,sucralose,saccharin,etc.)
–refinedfats/oils(e.g.,sunflower,safflower,cottonseed,canola,soybean,grapeseed,andcornoil)andtransfatssuchasmargarine
–“low-fat,”“low-carb,”and“zero-carb”products(Atkinsproducts,dietsodaanddrinks,chewinggums,andmintsmaybehighincarbsorcontainartificialadditives,gluten,etc.)
–milk(onlysmallamountsofraw,full-fatmilkisallowed.Milkisnotrecommendedforseveralreasons.Ofalldairyproducts,milkismostdifficulttodigest,asitlacksthe“good”bacteria—eliminatedthroughpasteurization—andmayevencontainhormones,anditisquitehighincarbs[4to5gramsofcarbsper100ml].Forcoffeeandtea,replacemilkwithcreaminreasonableamounts.Youmayhaveasmallamountofrawmilk,butbeawareoftheextracarbs.)
–alcoholicandsweetdrinks(beer,sweetwine,cocktails,etc.),apartfromsmallamountsofspiritsanddrywine
–tropicalfruit(pineapple,mango,banana,papaya,etc.)andsomehigh-carbfruit(tangerine,grapes,etc.).Avoidfruitjuices(yes,even100%freshjuices!);smoothiesarebetter,sincetheyhavefiber,buttheytooshouldbelimited.Thisalsoincludesdriedfruit(dates,raisins,etc.)ifeateninlargequantities.
–Soyproducts,apartfromafewnon-GMOfermentedproductsthatareknownfortheirhealthbenefits
–Wheatgluten,whichmaybeusedinsomelow-carbfoods
–ProductscontainingBPA:BewareofBPA-linedcans.Ifpossible,usenaturallyBPA-freepackaging,likeglassjars,ormakeyourowningredients,suchasghee,ketchup,coconutmilk,ormayonnaise.BPAhasbeenlinkedtomanynegativehealtheffects,suchasimpairedthyroidfunctionandcancer.
SuitableLow-CarbSweeteners
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Figuringoutwhichsweetenersareappropriateforaketogenicorotherlow-carbdietcanbeconfusing.Firstofall,avoidingsugarcompletelyiscriticalforsucceedingattheketogeniclifestyle.Second,notallsweetenersaresuitableforalow-carbdiet,andnotalllow-carbsweetenersarehealthy.
Sowhatabout“healthy”sweeteners?Rawhoney,blackstrapmolasses,datesyrup,ricemaltsyrup,maplesyrup,orcoconutpalmsugarareoftenrecommendedonapaleodiet.However,ifyouraimistoloseweight,youshouldavoidthem.Sugarissugar.Nomatterhowhealthythesweeteneris,itwillalwaysimpairyourweightlossandcanpotentiallykickyououtofketosis.Here’salistofthebestketo-friendlysweeteners:
Stevia
Steviaisoneofthebestlow-carbsweeteners,andit’smypersonalfavorite.Theextractismadefromtheherbstevia,andithasnocaloriesandnoeffectonbloodsugar.Iusesteviadropsfortherecipesinthisbook,butyoucanusepowderedsteviainstead.Thesweetnessofproductscontainingsteviavaries,soyou’llhavetoadjustthemtoyourpalate:keepinmindthatsteviadropsareabout200to300timessweeterthansugar.Andrememberthattoomuchsteviawillmakethefinalresultbitter,socombinesteviawitherythritolorSwervetoavoidanyunpleasantaftertaste.(Asalways,makesureyouavoidsweetenerswithaddedsugar,dextrose,andmaltodextrin,whichwillspikeyourbloodsugarlevels.)
ErythritolandSwerve
Erythritolisnaturallyfoundinfruits,vegetables,andfermentedfoods.Itisasugaralcoholthatdoesnotaffectbloodglucoseandhasveryfewcalories.Erythritoliscommonlyusedinlow-carbcooking,andit’soneofmyfavorites:Ioftencombineitwithliquidstevia.Someoftherecipesinthisbookaskyoutopowdererythritolbeforemixingwithotheringredients:that’sbecauseerythritolremainsgrainyunlessit’sheated.Swerveisanerythritol-basedsweetenerthatisgreatforlow-carbbaking.
MonkFruitPowder
Thissweetenerisalsoknownaslohanorluohan.It’sassweetasstevia,butwithoutthebitteraftertasteofmoststeviaproducts.Sweetenerscontainingmonkfruitextractmaycontainotheringredients:keepthatinmindandavoidanysweetenerswithaddedsugar,artificialsweeteners,dextrose,ormaltodextrin.
Xylitol
Xylitolisasugaralcoholthatnaturallyoccursinthefibersofcertainfruitsandvegetables.It’sasugarsubstitutethattasteslikesugarbuthasfewercalories.Xylitolhasaglycemicindexof13andhas3caloriespergram.Itdoesnotaffectbloodsugarsignificantlyifconsumedinmoderation.However,Xylitolmaycausedigestiveissuesinsomepeople,especiallyifyoueatmorethan50grams.
Inulin-BasedSweeteners
Chicoryrootinulin(chicoryrootfiber)isprobablythemostpopularinulin-basedsweetener.Inulinhasbeenshowntohavehealth-promotingprebioticeffects.Someofthe
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inulin-typeprebioticsarecalledfructooligosaccharides(FOS),whichareatypeofcarbohydratethatourbodiescannotfullydigest.ConsumptionofFOSdoesnotincreasebloodsugar.
YaconSyrup
Yaconsyruphasaslightlycarameltasteandissimilartoblackstrapmolassesandcoconutpalmsugar.Itconsistsof50%FOSandafibercalledinulinthatdoesn’tincreasebloodsugar.However,becauseitdoeshaveasmalleffectonbloodsugar,youshoulduseitverysparingly.
SweetenerstoAvoid
Avoidallsweetenerscontainingcarbs,suchastablesugar,high-fructosecornsyrup,andagavesyrup.Agavesyrupmaybesoldasa“health”food,butthetruthis,it’sloadedwithunhealthyfructose.Artificialsweetenerslikeaspartame,saccharin,sucralose,oracesulfameKmayseemlikeanidealoptionwhilefollowingahealthylow-carbdiet,butyoushouldavoidthem:Notonlydotheycausesugarcravings,butregularconsumptionofthemisalsolinkedtoseveralnegativehealtheffectssuchasbloating,migraines,andweightgain.Someareevenlinkedtocertaintypesofcancer.
CookingKetogenic
Whenyou’resourcingingredients,trytogetthemintheirmostnaturalforms:thatis,organically-grownandfreefromunnecessaryadditives.Buyorganiceggs;organicunwaxedlemons;pasturedbeefandbutter;outdoor-rearedpork;wild-caughtfish;andextravirgincoconutoil.
Remember:
•Alltherecipesinthisbookarewell-suitedtotheketogenic,paleo,andprimaldiets.Additionally,severalrecipesincludedairy-freeoptions.
•Nutritionvaluesforeachrecipeareperservingunlessstatedotherwise.ThenutritiondataarederivedfromtheUSDANationalNutrientDatabase(http://ndb.nal.usda.gov).
•Nutritionfactsarecalculatedfromedibleparts.Forexample,ifoneavocadoislistedas200g/7.1oz,thisvaluerepresentsitsedibleparts(seedsandpeelremoved)unlessotherwisespecified.
•Optionalingredientsandsuggestionsarenotincludedinthenutritioninformation.
ANIMPORTANTNOTEABOUTMEASUREMENTSIfyouarefollowingaketogenicdietforspecifichealthreasons,youshouldbeawarethataccuracyisvitalforthisdiettowork.Whenmeasuringingredients,alwaysweighthemusingakitchenscale.Usingmeasureslikecupsortablespoonscanleadtoinaccuraciesthatmayimpactthemacronutrientcompositionofyourmeal.Allittakestoshiftyourbodyoutofketosisisafewextragramsofcarbohydrates.Furthermore,cupsandtablespoonsfordriedproducts(psyllium,flaxmeal,etc.)mayvarydependingonthebrand.Usingaless-than-preciseamountofaningredientwillaffect
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thequalityofarecipe—particularlyforbakedgoods—andthefinalresultwillbelessthandesirable.
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ChapterTwo:HOMEMADEBASICS
Startingalow-carbdietoftenmeansgivingupyourfavoritecomfortfoods—especiallybakedorstarchyitemsliketortillasandbuns.That’swhyIdecidedtocreatehealthy,low-carbalternativestosomeofthesepopularfoods.Inthischapter,you’lllearnhowtomakedelicious,satisfyingbreads,buns,pancakes,andtortillasthatcanbeenjoyedontheirown,orcombinedwithothersweetorsavoryingredientstomakeameal.Plus,you’llfindouthowtomakehomemadeversionsofcommoncondiments—healthyversionsofthe“stealth”ingredientsthatcanruinalow-carbdiet.Makingyourownmayonnaise,ketchup,ormustardwillhelpyouavoidtheunhealthysugarandadditivesthatoftenturnupinpopularproducts.(Andtheytastebetterthanthestore-bought,stuff,too!)
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ULTIMATEKETOBREADMyUltimateKetoBreadisoneofthebestlow-carbbreadsyou’llevertry.It’shighinheart-healthymonounsaturatedfats,andit’slovelytoppedwithgrass-
fedbutter!1LOAF/12SLICES
15MINS
1HOUR15MINS
INGREDIENTS
DryIngredients5.3ounces(150g)macadamianuts1/4cup(30g/1.1oz)coconutflour1/2cup(50g/1.8oz)wheyproteinorpasturedeggwhiteproteinpowder,unflavored2/3cup(80g/2.8oz)psylliumhuskpowder1teaspoonbakingsoda2teaspoonscreamoftartar1teaspoonsaltWetIngredients4largepasturedeggs,whole2largepasturedeggwhites1cup(240ml/8floz)water,roomtemperatureNUTRITIONFACTSPERSERVING
Totalcarbs:8.2g
Fiber:6.3g
Netcarbs:1.9g
Protein:7.6g
Fat:11.5g
Energy:143kcal
Macronutrientratio:Caloriesfromcarbs(6%),protein(21%),fat(73%)
Preheattheovento350°F(175°C,orgasmark4).Linealargeloafpan(about7×41/2inches/18×12cm)withparchmentpaperoruseasiliconeloafpan.Grindthemacadamianutsusinganelectricormanualnutgrinder.(Ifyoudon’thavemacadamianuts,useanequalamountofalmondflourandaddanextra1/4cup[60ml/2floz]ofwatertothewetingredients.)
Mixallthedryingredientsapartfromthecreamoftartarinamediumbowl.(Donotusewholepsylliumhusks;ifyoucan’tfindpsylliumhuskpowder,processthehusksinablenderorcoffeegrinderuntilfinelyground.)
Cracktheeggsandplacetheeggwhitesandeggyolksintoseparatebowls.Mixtheeggyolkswiththewateruntilwellcombined.Beatallsixeggwhitesuntiltheycreatesoft(nottoofirm)peaks.Addthecreamoftartarthroughoutthewhiskingprocess.
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Addthedryingredientstotheeggyolkmixture.Addthewhiskedeggwhitesandmixwell:youdon’tneedtobetoogentle,buttrynottodeflatethemcompletely.Whiskedeggwhitesincorporatebetterthanwholewhites.
Transferthedoughintotheparchmentpaper-linedloafpan.Placeintheovenandbakeforabout60minutes.Totestfordoneness,insertalongwoodenskewerintothebread.Iftherearenocrumbsonitanditcomesoutclean,thebreadisdone.Ifyou’reusingaregularloafpanwithparchmentpaper,removetheloaffromthepanbypullingontheparchmentpaper:thiswillhelppreventexcessmoisturefromaccumulatingontheoutsideoftheloaf.Letcoolbeforeslicing.Storecoveredwithakitchentowelforupto3daysorfreezeinanairtightcontainerforlonger.
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◁FLUFFYGRAIN-FREESUNFLOWERBREADWonderfullyfluffyandlight,thisSunflowerBreadisgreatwithnutbutter,
creamcheese,butter,ormySpicedBerryJam(here).1LOAF/12SLICES
15MINS
1HOUR15MINS
INGREDIENTS
WetIngredients4largepasturedeggs,whole2largepasturedeggwhites2tablespoons(30ml/1floz)toastedsesameoil2tablespoons(30g/1.1oz)gheeorbutter1/2cup(120ml/4floz)water,atroomtemperatureDRYINGREDIENTS
1/4cup(40g/1.4oz)flaxmeal2/3cup(80g/2.8oz)psylliumhuskpowder1teaspoonbakingsoda1tablespoon(7g/0.2oz)carawayseeds1teaspoonsalt2teaspoonscreamoftartar1/2cup(70g/2.5oz)sunflowerseedsNUTRITIONFACTSPERSLICE
Totalcarbs:8g
Fiber:6.4g
Netcarbs:1.6g
Protein:4.8g
Fat:10.7g
Energy:124kcal
Macronutrientratio:Caloriesfromcarbs(5%),protein(16%),fat(79%)
Preheattheovento350°F(175°C,orgasmark4).Linealargeloafpan(about7×4.5inch/18×12cm)withparchmentpaperoruseasiliconeloafpan.Workingwiththewetingredientsfirst,separatetheeggyolksfromtheeggwhites.Settheeggwhitesasideinabowl.
Mixtheeggyolkswiththetoastedsesameoilandmeltedgheeorbutter.Pourthewaterintotheeggyolkmixtureandcombinewell.
Inaseparatebowl,mixtheflaxmeal,psylliumhuskpowder,bakingsoda,carawayseeds,andsalt.(Donotusewholepsylliumhusks;ifyoucan’tfindpsylliumhuskpowder,processthehusksinablenderorcoffeegrinderuntilfinelyground.)
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Beattheeggwhitesuntiltheycreatesoftpeaks.Addthecreamoftartarwhilebeating;thishelpstheeggwhitesstayfluffy.
Usinganelectricmixer,addtheeggyolkmixturetothebowlwiththedryingredientsandprocesswell.Slowlyaddthewhiskedeggwhites:youdon’tneedtobetoogentle,buttrynottodeflatethemcompletely.
Foldthesunflowerseedsintothebatter.Filltheloafpanwiththebatterandtransfertotheoven.Bakeforabout60minutes.Totestfordoneness,insertalongwoodenskewerintothebread.Iftherearenocrumbsonitanditcomesoutclean,thebreadisdone.
Ifyou’reusingaregularloafpanwithparchmentpaper,removetheloaffromthepanbypullingontheparchmentpaper:thiswillhelppreventexcessmoisturefromaccumulatingontheoutsideoftheloaf.Lettheloafcoolonatrayforatleast15to20minutes.Storeatroomtemperaturecoveredwithakitchentowelforuptothreedaysorplaceinazip-topbagandfreezeforlonger.
TIPS•Makesureyoufollowtherecipestepbystep.Evenasmallchangecanresultinalumpytextureorabatterthat’stoomoist.Ifyoudon’taddthewaterintotheeggyolksanddososeparatelyafteryoumixintheeggyolks,thetexturewillbecomelumpyandrubbery.
•Ifyourbreadturnsouttobeavibrantgreencolor,don’tpanic—it’sperfectlysafe.Sunflowerseedscontainchlorogenicacid,anantioxidantthatgivestheseedstheabilitytoturngreenwhenmixedwithalkalinebakingingredientslikebakingsoda.
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LOW-CARBSOURDOUGHBREADIttookmeweeksoffine-tuningtocomeupwiththeperfectrecipeforalow-carbsourdoughbread,butallmyhardworkpaidoff!It’snotascrispyasregularsourdough,buttoastingitbeforeservingmakesitabsolutelydelicious.
1LOAF/12SLICES
15MINS
1HOUR30MINUTES+CULTURING
INGREDIENTS
CulturingIngredients10.6ounces(300g)macadamianuts1/2cup(120ml/4floz)waterAsmanyprobioticcapsulesasyouneedtoget30to40billionliveprobioticcultures(about16capsules)DryIngredients2/3cup(80g/2.8oz)psylliumhuskpowder3/4cup(75g/2.6oz)almondflour1/4cup(30g/1.1oz)coconutflour1teaspoonbakingsoda1teaspoonsalt2teaspoonscreamoftartar
WetIngredients5largepasturedeggs,whole1largepasturedeggwhite1/2cup(120ml/4floz)water
NUTRITIONFACTSPERSLICE
Totalcarbs:11.2g
Fiber:8.2g
Netcarbs:3.1g
Protein:6.9g
Fat:24.6g
Energy:264kcal
Macronutrientratio:Caloriesfromcarbs(5%),protein(10%),fat(85%)
Putthemacadamiasandwaterintoablender.Pulseuntilverysmooth.Themixtureshouldbequitethick;donotaddmorewater.(Ifyoudon’thavemacadamianuts,usethesameamountofgroundblanchedalmonds.)
Pourtheblendednutsintoabowl.Openeachprobioticcapsuleonebyoneandaddthepowderfromeachtothebowl.Mixuntilwellcombined.Ilikemybreadsour,soIused16capsuleswith2.5billionliveculturesineach.Themorecapsulesyouuse,themoresourthedoughwillbe.
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Setaplateontopofthebowlandtransfertotheoven.Turntheovenlighton.Thisshouldbeenoughtoslowlybringthetemperatureto105to110°F(40to45°C)—theperfectconditionsforculturingthemacadamianuts.Don’tturntheovenonifyoudon’thaveto;justusethelight.Ifthetemperatureistoohigh,itwillkillthebacteriaanditwon’tculture:ifthetemperatureistoolow,itwillcultureslowlyornotatall.Alternatively,youcanalsouseafooddehydratororayogurtmaker.
After12to24hours(thelongeryouleaveit,themoresourthedoughwillbe),removethedoughfromtheoven.Preheattheovento350°F(175°C,orgasmark4).Linealargeloafpan(about7×4.5inch/18×12cm)withparchmentpaperoruseasiliconeloafpan.
Combinethepsylliumhuskpowder,almondflour,coconutflour,bakingsoda,andsaltinaseparatebowlandmixwell.
Separatealltheeggyolksfromtheeggwhitesandplaceintwobowls.(Youwillneedatotalof4mixingbowlsforthisrecipe:onefortheeggyolks,oneforeggwhites,oneforthedrymixture,andoneforthemacadamianutmixture.)Setoneeggyolkaside;youwillbrushthetopofthebreadwithit.You’llhaveoneeggyolkleftover,whichyoucanuseinanotherrecipe.Addtheremainingwatertothebowlwiththe4eggyolksandmixwell.
Beattheeggwhitesuntiltheycreatesoftpeaks,graduallyaddingthecreamoftartarthroughouttheprocess.Whendone,setitaside.Pourtheeggyolkmixtureintothedrymixtureandcombinewell(anelectricblenderisideal).
Addtheculturedmacadamianutdoughandprocesswell.Addthewhiskedeggwhitesandmixuntilwellcombined.Youdon’tneedtobetoogentlebuttrynottodeflatethewhitescompletely;useaslowblendingoption.
Transferthedoughintothepanlinedwithparchmentpaperoruseasiliconeloafpan.Brushthetopofthedoughwiththereservedeggyolk.(Iftheeggyolkistoothickordry,mixitwithateaspoonofwater.)Thiseggwashwillgiveyourbreadacrispy,goldenfinish.Bakeforabout60minutes.
Whendone,thetopshouldberoundedandgoldenincolor.(Note:Ifyouuseapanthat’stoolarge,youmaynotgetaroundedtop.)Storeatroomtemperaturecoveredwithakitchentowelforuptothreedaysorplaceinazip-topbagandfreezeforlonger.
TIPMakesureyoufollowthisrecipestepbystep:evenasmallchangecanresultinfailure.Here’soneofmymostmemorablefailedexperiments:WhenIculturedalltheingredientstogether(macadamianuts,almondflour,coconutflour,andpsyllium)insteadofaddingthedryingredientsjustbeforebaking,thebreadlookedunappetizingandhadajellytexture.(Yuck!)Also,becarefulnottouseextrawater.Ifyoudo,thedoughwillbetoomoistandwon’triseproperly.
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ESSENTIALKETOCREPESTheyfeelfestiveandfancy,butcrepesaresoquickandeasy—andtheycanbeeithersavoryorsweet,dependingonyourmood.Youcanalsousethemin
placeoftortillasorwraps.4SERVINGS
5MINS
15MINS
INGREDIENTS2largeeggs6largeeggwhites2tablespoons(24g/0.8oz)coconutflour1tablespoon(8g/0.3oz)psylliumhuskpowderorgroundchiaseeds1/4cupplus2tablespoons(90ml/3floz)coconutmilk,creamoralmondmilk1/2teaspoongluten-freebakingsoda1teaspooncreamoftartar2tablespoons(30g/1.1oz)gheeorcoconutoil2teaspoonsgarlicpowderoronionpowderSalttotasteNUTRITIONFACTSPERSERVING
Totalcarbs:5.5g
Fiber:2.6g
Netcarbs:2.9g
Protein:10.2g
Fat:19.4g
Energy:239kcal
Macronutrientratio:Caloriesfromcarbs(5%),protein(18%),fat(77%)
Separatetheeggwhitesfromtheeggyolks.Youwillonlyneed2eggyolksand8eggwhites,asthecrepesholdbettertogetherwhenmoreeggwhitesareused.Reserveanyremainingeggyolksforuseinanotherrecipe.
Placethewholeeggsandeggwhites,coconutflour,psylliumhuskpowderorchiaseeds,coconutmilk,bakingsoda,andcreamoftartarinabowlandmixwell.(Youcanuseheavywhippingcreamoralmondmilkinplaceofthecoconutmilk,ifyoulike:thesehavelesscarbsandfat.)
Addthegarlicpowderandwhiskwell.Alternatively,tomakesweetcrepes,useafewdropsofsteviaor2tablespoons(20g)oferythritolinplaceofthegarlicpowder.
Letthebattersitfor5to10minutessothecoconutflourandpsylliumhavetimetosoakupthemoisture.Thenwhiskagain.Addwaterifthemixtureistoothick.(Ifyoucan’tfind
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psylliumhuskpowder,processthehusksinablenderorcoffeegrinderuntilfinelyground.)
Heatanonstickpanevenlygreasedwithgheeoveramediumheat.Movethepanwhilepouringthebatterintoensurethatthemixturecoversthebottomofthepaninathinlayer.Thebattershouldberunnysothatyoucanspreaditeasily.Ifit’stoothick,addatablespoon(15ml/0.5floz)ofwater.Makethecrepesonebyone,greasingthepaninbetweenwithasmallamountofoiltoavoidsticking.Dependingonthesizeofthecrepes,youwillgettwolargeorfourmediumcrepesperrecipe.Useaswrapsformeatandvegetables.Letcoolandthenstoreinanairtightcontainerinthefridgeforupto5days.
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GRAIN-FREETORTILLASTortillascaneasilybemadecrispyorsoft,dependingoncookingtime.Wrapthesebeautiesaroundsomemeatandvegetablesandadddressingfora
satisfyingmeal.10SERVINGS
20MINS
1HOUR
INGREDIENTS
DryIngredients1cup(100g/3.5oz)almondflour3/4cup(110g/4oz)flaxmeal1/4cup(30g/1.1oz)coconutflour2tablespoons(8g/0.3oz)psylliumhusks,whole2tablespoons(16g/0.6oz)chiaseeds,ground1teaspoongarlicpowderoronionpowder1teaspoonsaltWetIngredients1cup(240ml/8floz)lukewarmwater2tablespoons(30g/1.1oz)lardorghee
NUTRITIONFACTSPERSERVING
Totalcarbs:7.4g
Fiber:5.7g
Netcarbs:1.7g
Protein:5g
Fat:13.8g
Energy:165kcal
Macronutrientratio:Caloriesfromcarbs(5%),protein(13%),fat(82%)
Combineallthedryingredientsinabowlandpourinonecup(240ml/8floz)ofwater.(Ifthedoughistoodrytoroll,addafewmoretablespoons[45to60ml/1.5to2floz]ofwater.Ifyouusetoomuch,thedoughwillgettoostickyandwillbecomedifficulttoroll.)Mixwellusingyourhandsandshapeintoanoval.Letthedoughrestinthefridgeforuptoanhour.
Whenready,removethedoughfromthefridgeandcutitintosixequalpieces.(Youwillusetheexcessdoughaftercuttingthetortillas,inthenextstep,tomaketheremainingfourtortillas.)Placeapieceofthedoughbetweentwopiecesofparchmentpaperandrollitoutuntilverythin.Alternatively,useasiliconerollerandasiliconemat.
Removethetopparchmentpaperandpressalarge8-inch(20cm)lidintothedough(oruseapieceofparchmentpapercutintoaroundshape:justtracearounditwithyourknife)tocutoutthetortilla.
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Repeatfortheremainingpiecesofdough.Addthecut-offexcessdoughtothelastpieceandcreatetheremaining4tortillasfromit.Ifyouhaveanydoughleftover,simplyrollitoutandcutitintotortilla-chipshapes.
Greasealargepanwiththegheeorlardandcookonetortillaatatimefor2to3minutesoneachsideoveramediumheatuntillightlybrowned.Don’tovercookit:it’llbecometoocrispy.Oncecool,storethetortillasinanairtightcontainerforuptoaweekandreheattheminadrypanifneeded.(Note:Makesureyouusewholepsylliumhusksinthisrecipe.Unlikeotherbreadrecipesinthisbook,thisonedoesn’tusepsylliumhuskpowder:wholehusksmakethetortillasmorecompactandflexible.)
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ULTIMATEKETOBUNSAreyoumissing“regular”bread?Neverfear:thesearethebestlow-carbbunsyoucanimagine.They’reniceandfluffy,andtheytastejustlikethereal
thing!10SERVINGS
10MINS
1HOUR
INGREDIENTS
DryIngredients
11/2cups(150g/5.3oz)almondflour1/3cup(40g/2.8oz)psylliumhuskpowder1/2cup(60g/2.1oz)coconutflour1/2cup(75g/2.7oz)flaxmeal2teaspoonsgarlicpowder2teaspoonsonionpowder1teaspoonbakingsoda2teaspoonscreamoftartar1teaspoonsalt5tablespoons(40g/1.4oz)sesameseeds(orpoppy,sunflower,orcarawayseeds)
WetIngredients6largepasturedeggwhites2largepasturedeggs2cups(470ml/16floz)boilingwater
NUTRITIONFACTSPERSLICE
Totalcarbs:12.4g
Fiber:8.1g
Netcarbs:4.2g
Protein:10.1g
Fat:15.2g
Energy:208kcal
Macronutrientratio:Caloriesfromcarbs(9%),protein(21%),fat(70%)
Preheattheovento350°F(175°C,orgasmark4).Mixallthedryingredientsexceptthesesameseedsinabowl.(Donotusewholepsylliumhusks;ifyoucan’tfindpsylliumhuskpowder,processthehusksinablenderorcoffeegrinderuntilfinelyground.)
Mixtheeggsandeggwhitesinaseparatebowl.Addtheeggmixturetothedryingredientsandaddtheboilingwater.Processwellinamixeruntilthedoughisthick.
Usingaspoon,formthedoughintobunsofequalsizesandplacethemonanonstickbakingsheetorabakingsheetlinedwithparchmentpaper(youcouldevenusesmalltart
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trays).Thebunswillgrowastheybake,somakesuretoleavesomespacebetweeneach.
Topeachofthebunswithasprinklingofsesameseedsandpresstheseedsintothedoughsotheywon’tfallout.Transferthebunstotheovenandbakeforabout45minutes.
Removefromtheoven,letthetraycool,andthentransferthebunstoarackuntiltheycooltoroomtemperature.Storeatroomtemperatureifyouplantousethebunsinthenextcoupleofdaysorfreezeforfutureuse.Trythemalongsideyourfavoritesalad,orusethemasbunsformyUltimateGuacBurger(here).YoucanalsoshapethemintobagelstomakeHealthySalmonBagels(here).
TIPS•Psylliumabsorbslotsofwater.Whenyou’rebakingwithpsyllium,remembertodrinkenoughwaterthroughoutthedaytopreventconstipation!
•Tospeedthingsup,youcanmixallthedryingredientsaheadoftimeandstoretheminazip-topbag.Labelthebagwiththenumberofservings.Whenyou’rereadytobake,justaddthewetingredients.
•Makesureyouweighalltheingredientsusingscales.Evensmalldifferencescanaffectthefinalresultofthisrecipe.
•Ifyourbunsappeartohavelargehollowbubblesinsidethem,itmaybeduetothepsyllium.Again,makesureyouusepowder,notwholehusks.
•Ifyourbunsdon’triseproperly,trytherecipeagainusingonlyeggwhitesandomittheeggyolksaltogether.
•Ifthefinalresultistoomoist,donotreducethewaterusedinthisrecipe—ifyoudo,thepsylliumwillclump.Instead,drythebunsintheovenonlow,upto210°F(100°C),for30to60minutes.Ifnecessary,cuttheminhalfandplaceinatoaster.
•Don’tletthebattersitfortoolong:putthebunsintheovenassoonasyou’veformedthem.
•Mostoftheabovetipsapplytoanyrecipesusingpsylliumhuskpowder.
•Creamoftartarandbakingsodaactasleaveningagents.Thisishowitworks:Toget2teaspoonsofgluten-freebakingpowder,combine1/2teaspoonofbakingsodawith1teaspoonofcreamoftartar.
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MAYONNAISEMayonnaiseisafantasticketo-friendlycondiment.Toensurebestresults,besuretosetanyrefrigeratedingredientsoutonyourcountertoptoletthem
reachroomtemperaturebeforeyoubegin.ABOUT1CUP(240G)
15MINS
15MINS
INGREDIENTS1pasturedeggyolk
1teaspoonDijonMustard(here)3/4cup(180ml/6floz)mildoliveoil(ormacadamia,avocado,orwalnutoil)1tablespoon(15ml/0.5floz)lemonjuice1tablespoon(15ml/0.5floz)applecidervinegar1/4teaspoonsaltOptional:3to5dropsliquidstevia1teaspoongarlicpowderoronionpowderNUTRITIONFACTSPERSERVING(1tablespoon/15g)
Totalcarbs:0.1g
Fiber:0g
Netcarbs:0.1g
Protein:0.2g
Fat:12.5g
Energy:111kcal
Macronutrientratio:Caloriesfromcarbs(0%),protein(1%),fat(99%)
Whenallingredientshavereachedroomtemperature,separatetheeggwhitefromtheeggyolk.(Reservetheeggwhiteforanotherrecipe.)PlacetheyolkandDijonmustardintoabowl.Blenduntilwellcombined.
Usingafoodprocessororhandwhisktomixasyougo,starttodrizzleintheoilveryslowly.
Keepdrizzlingintheoiluntilthemixturestartstolookmoreliketheconsistencyofmayonnaise.Steadilypourtheoilinuntilallofitisincorporated.Keepmixinguntilthemayoreachesthedesiredthickness.Ifitdoesn’tseemthickenough,addabitmoreoil.
Addthelemonjuiceandvinegar—whichwillturnthecoloralightyellow—thenseasonwithsalt.Ifitistootart,addafewdropsofliquidsteviaandmixwell.Ifyouthinktheconsistencyistoothick,addafewdropsofwater.Toboosttheflavor,addateaspoonofgarlicoronionpowderandmixuntilwellcombined.
Transferthemayonnaisetoaglasscontainerandsealwell.Youcanstoreitinthefridgeforuptoaweek.Ifyouwantthemayonnaisetolastseveralmonths,addatablespoonor
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two(15to30g/0.5to1oz)ofwhey.
TIPWhenusingraweggs:DuetotheslightriskofSalmonellaandotherfoodborneillnesses,youshoulduseonlyfresh,clean,properly-refrigeratedgradeAorAAeggswithintactshells.Avoidcontactbetweentheyolksorwhitesandtheshell.Preventanyrisksbyusingeggswithpasteurizedshells.
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◁KETCHUPStore-boughtproductsoftencontainaddedsugarandpreservatives.Butthatdoesn’tmeanyouhavetodoawaywithyourfavoritecondiments.You’llbe
surprisedathoweasyitistomakeketchupathome!ABOUT1CUP(240G)
5MINS
15MINS
INGREDIENTS1small(60g/2.1oz)whiteonion,peeledandcutintosmallpieces2clovesgarlic,peeledandchopped1cup(240g/8.5oz)tomatopuree,unsweetened1/4cup(60ml/2floz)applecidervinegar1/8teaspoonallspice1/8teaspoongroundcloves3to6dropsliquidstevia2tablespoons(20g/0.7oz)erythritolorSwerve1teaspoonsaltFreshlygroundblackpeppertotaste1/4cup(60ml/2floz)water
NUTRITIONFACTSPERSERVING(1tablespoon/15g)
Totalcarbs:1g
Fiber:0.2g
Netcarbs:0.8g
Protein:0.2g
Fat:0g
Energy:4.8kcal
Macronutrientratio:Caloriesfromcarbs(77%),protein(7%),fat(6%)
Combinealltheingredientsinasmallsaucepanandsimmer,covered,overlowheatfor5to10minutes.Addasplashofwaterifthemixtureseemstoothick.Whendone,transferthemixturetoablenderandpulseuntilsmooth.Pourtheketchupintoaglassjarandstoreinthefridgeforuptoamonth.
TIPHomemadeketchupisakeyingredientinmanyothersauces,dressings,anddips,likemySpicyChocolateBBQSauce(here)!
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BONEBROTHDrinkingbonebrothisoneofthebestwaystoreplenishelectrolytes(sodium,
magnesium,andpotassium)andtoeliminatethesymptomsofketo-flu.ABOUT6TO8CUPS(1.4TO1.9L/47.3TO64.2FLOZ)
10MINS
2HOURSORMORE
INGREDIENTS2medium(120g/4.2oz)carrots1medium(90g/3.2oz)parsnip1medium(100g/3.5oz)whiteonion,peeledandhalved5clovesgarlic2(80g/2.8oz)celerystalks3.3pounds(1.5kg)oxtailorassortedbones(chickenfeet,marrowbones,etc.)2tablespoons(30ml/1floz)applecidervinegarorlemonjuice2to3bayleaves1tablespoon(18g/0.6oz)pinkHimalayanorseasalt
8to10cups(1.9to2.4L/64to81floz)water(enoughtocoverthebones,nomorethan2/3thecapacityofthepressurecooker,3/4thecapacityofyourDutchoven,or3/4thecapacityofyourslowcooker)
NUTRITIONFACTSPERSERVING(1cup/235ml/8floz)
Totalcarbs:0.9g
Fiber:0.2g
Netcarbs:0.8g
Protein:3.6g
Fat:6g
Energy:72kcal
Macronutrientratio:Caloriesfromcarbs(4%),protein(20%),fat(76%)
Peelthecarrotsandparsnipsandcutthemintothirds.Halvetheonionandpeelandhalvethegarliccloves.Keeptheonionskinontohelpthebrothgetanicegoldencolor.Washandcuttheceleryintothirds.Placealloftheingredientsintothepressurecookerorslowcooker.
Inthepressurecooker:Lockthelidofyourpressurecookerandturnittohighpressure/highheat.Onceitreacheshighpressure,turnittothelowestheatandsetthetimeronthepressurecookerfor90minutes.Whendone,takethepotofftheheatandletthepressurereleasenaturallyforabout10to15minutesbeforeopeningthelid.Pourthebroththroughastrainerintoalargedish.Discardthevegetablesandsetthemeatybonesasidetocooldown.Whenthebonesarechilled,shredthemeatoffwithafork.Ifthereisanygelatinleftonthebones,youcanreusethemforanotherbatchofBoneBroth:juststoretheminthefreezer.
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IntheDutchovenorslowcooker:Coverwithalidandcookforatleast6hoursonhighorupto48hoursonlow.Ifyouoptforlongercookingtime,you’llhavetoremovetheoxtailusingtongs,shredthemeatoffusingafork,andthenplacethebonesbackintothepot.
Usethebrothimmediatelyorputitinthefridgeovernight,whereitwillbecomepartiallyjellied.Oxtailishighinfat,andthegreasylayerontop—thetallow—willsolidify.Simplyscrapemostofthetallowoffanddiscardorreuseitforcooking.Keepthebrothinthefridgeifyou’replanningtouseitoverthenextfivedays.Forfutureuses,storeitinsmallcontainersandfreeze.
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DIJONMUSTARDMakingmustardathomeissosimple—andsorewarding.Ittakesjustafewminutestoprepare,andittastesamazingafterafewweeksofaginginthe
fridge.ABOUT2CUPS(480G/16.9OZ)
10MINS
15TO20MINS
INGREDIENTS1medium(110g/3.9oz)onion2clovesgarlic1cup(240ml/8floz)drywhitewine1/4cup(60ml/2floz)whitewinevinegar;orsubstitutewith1/4cup(60ml/2floz)vinegarand3/4cup(180ml/6floz)ofwater
1/2cup(120ml/4floz)water1cup(120g/4.2oz)mustardpowder/groundmustardseeds1teaspoongroundturmeric3to5dashesTabascoorothersugar-freehotsauce5to10dropsliquidstevia2tablespoons(30ml/1floz)extravirginoliveoil(ormacadamia,oravocadooil)1teaspoonsalt
NUTRITIONFACTSPERSERVING(1tablespoon/15g/0.5oz)
Totalcarbs:1.1g
Fiber:0.4g
Netcarbs:0.7g
Protein:0.8g
Fat:1.7g
Energy:27kcal
Macronutrientratio:Caloriesfromcarbs(13%),protein(15%),fat(72%)
Peelandroughlychoptheonionandgarlicandplacetheminanonreactivesaucepanbelow).Pourinthewine,vinegar,andwaterandbringtoaboilovermediumheat.Simmerforabout5minutes.
Coolandstrainthemixture,discardingthesolids.Placethemustardpowderintoasaucepanandaddthestrainedliquid.Mixuntilwellcombined.Cookoverlow-mediumheatuntilitthickens,about2to5minutes.Addtheturmeric,Tabasco,stevia,oil,andsalt.
Mixuntilwellcombined.Storeinajarintherefrigeratorforupto6months.Themustardwilltastebestafterafewweeksofaging.
TIPYoucanmakedifferenttypesofmustardbyaddingavarietyofoptionalingredients.Tryhorseradish,freshherbs,orwholegrainmustardseeds.
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WHATISANONREACTIVESAUCEPAN?It’sasaucepanmadeofamaterialthatwillnotreactwithacidicingredients.Forexample,stainlesssteelisnonreactive,whilecopperisareactivematerialthatwilleasilywearoffifusedwithacidicingredientslikelemonjuiceorvinegar.
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◁HOLLANDAISESAUCEHollandaisesauceiseasy.It’salsothebestwaytoaddhealthyfatstoyourdiet
anduseupleftovereggyolks.1SERVING
10MINS
10MINS
INGREDIENTS2tablespoons(30g/1.1oz)butter1largepasturedeggyolk1/2to1tablespoon(7.5to15ml/0.25to0.5floz)water,plus1cup(235ml/8floz)forsteaming1tablespoon(15ml/0.5floz)lemonjuice1/4teaspoonDijonmustardPinchofsaltNUTRITIONFACTSPERSERVING
Totalcarbs:1.5g
Fiber:0g
Netcarbs:1.5g
Protein:3.1g
Fat:29g
Energy:274kcal
Macronutrientratio:Caloriesfromcarbs(2%),protein(4%),fat(94%)
Gentlymeltthebutterandsetaside;itshouldbewarm,butnottoohot.Mixtheeggyolkwith1/2to1tablespoon(7.5to15ml/0.25to0.5floz)ofwater,plusthelemonjuice,Dijonmustard,andsalt.Addtheremainingwatertoamediumsaucepanandbringtoaboil.Keepitonmediumheat.Placethebowlwiththeeggyolkmixtureontopofthesaucepanandstircontinually.(Forthistowork,thebowlmustbebiggerthanthesaucepan,andtheboilingwatershouldn’treachthebottomofthebowl;onlythesteamheatsthebowl.)Keepmixinguntilthemixturestartstothicken:then,veryslowly,pourinthemeltedbutteruntilitbecomesthickandcreamy.Stirconstantlytoavoidclumping.IftheHollandaiseistoothick,addasplashofwater.Serveimmediatelyoverpoachedeggsorbakedsalmon.DonotreheattheHollandaise:itwillclump.Ifyou’remakingitonlyforyourself,prepareasingleservingatatime.
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◁MARINARASAUCEThiseasysaucecanbeusedforpizzatopping,withzucchininoodles,asadip
withfreshvegetables,oronlow-carbbread.2CUPS(490G/17.3OZ)
5MINS
5MINS
INGREDIENTS1cup(150g/5.3oz)cherrytomatoes1/2cup(20g/0.7oz)freshbasil2clovesgarlic1small(30g/1.1oz)shallot4tablespoons(60g/2.2oz)tomatopuree1/4cup(60ml/2floz)extravirginoliveoil1/4teaspoonsaltFreshlygroundpepper
NUTRITIONFACTSPERSERVING(1/4CUP/60G/2.1OZ)
Totalcarbs:3.5g
Fiber:0.8g
Netcarbs:2.6g
Protein:0.7g
Fat:9.8g
Energy:101kcal
Macronutrientratio:Caloriesfromcarbs(10%),protein(3%),fat(87%)
Washanddrainthetomatoesandbasil.Peelthegarlicandshallot.Addalltheingredientstoafoodprocessorandprocessuntilsmooth.Ifyoupreferachunkytexture,leavesometomatoesandbasilasidetodiceandaddtothesmoothsauceafterit’sblended.Whendone,storeinanairtightcontainerinthefridgeforuptoaweek.
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◁SPICYCHOCOLATEBBQSAUCEAreyouboredwithregularBBQsauce?Trythissweet-and-spicyversion,whichcanbeusedasameatmarinadeorasadiptoaccompanyZucchiniFries
Sides).11/2CUPS(375G/13.2OZ)
10MINS
10MINS
INGREDIENTS2clovesgarlic
1cup(240g/8.5oz)Ketchup(here)2tablespoons(30ml/1floz)applecidervinegar2tablespoons(30ml/1floz)coconutaminosorfishsauce2tablespoons(10g/0.4oz)unsweetenedcacaopowder2tablespoons(20g/0.7oz)erythritolorSwerve5to10dropsstevia2teaspoonspaprika(regularorsmoked)1teaspoonchilepowder(mildorhot,totaste)2tablespoons(30g/1.1oz)butterorghee1/2teaspoonsmokedsaltorregularseasalt
NUTRITIONFACTSPERSERVING(1tablespoon/15g)
Totalcarbs:1.3g
Fiber:0.4g
Netcarbs:0.9g
Protein:0.3g
Fat:1.1g
Energy:15kcal
Macronutrientratio:Caloriesfromcarbs(24%),protein(8%),fat(68%)
Peelandcrushthegarlic.Placealltheingredientsinasaucepanandcookovermediumheatfor5to10minutes.Transfertoaglassjarandkeepinthefridgeforuptoamonth.
TIPCoconutaminosareahealthieralternativetosoysauceandareoftenrecommendedasahealthysoysaucesubstituteonpaleodiets.Soyproductsshouldbeeateninmoderation,andsomeofthemshouldbeavoidedcompletely.Unfortunately,mostsoyproductscomefromgenetically-modified(GMO)soybeans,andhowGMOproductsaffecthealthisstillunclear.Ifyoudecidetousesoyproducts,findonesthataremadefromnon-GMO,fermented,unprocessedsoyandthataregluten-free.
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PESTO,THREEWAYSMakingyourpestoathomeisaneasywaytoaddflavorandhealthyfatstoyourdiet,minustheadditivesthatareoftenfoundinstore-boughtversions.
2/3CUPS(160G/5.6OZ)
5MINS
5MINS
INGREDIENTS1/2cup(50g/1.8oz)pecansorwalnuts,soakedforatleast1hour2cups(30g/1.1oz)basil2cups(20g/0.7oz)arugula4clovesgarlic1teaspoonfreshlemonzest1tablespoon(15ml/0.5floz)freshlysqueezedlemonjuice1/4cup(60ml/2floz)extravirginoliveoilSaltandfreshlygroundblackpepper,totaste
Optional:1/2cup(45g/1.6oz)gratedParmesancheese
NUTRITIONFACTSPERSERVING(2tablespoons/30g/1.1oz)
Totalcarbs:2.2g
Fiber:1g
Netcarbs:1.2g
Protein:1.1g
Fat:15g
Energy:141kcal
Macronutrientratio:Caloriesfromcarbs(3%),protein(3%),fat(94%)
Drainthenutsanddiscardthewater.Washthebasilandarugula.Placealltheingredientsintoablenderandpulseuntilsmooth.Transfertoajarandrefrigerate.Youcankeepyourpestointhefridgeforuptoaweekortwoifit’sstoredproperly:ithelpstopourathinlayerofoliveoilonthetop,asitkeepsitfreshforlonger.Wheneveryouusethepesto,remembertoaddanotherthinlayerofoliveoilbeforeyouputitbackinthefridge.
VARIATIONSTherearelimitlessvarietiesofpesto:simplycombineyourfavoriteherbs,nuts,seeds,herbs,andspices.(Ifyouhaveanutallergy,usesunflowerseedsinstead.)Trythesevariations:
SpinachPesto:Place2cups(60g/2.1oz)spinach,1/2cup(65g/2.3oz)soakedmacadamianuts,(68g/2.4oz)pinenuts,or(75g/2.7oz)almonds,4clovesgarlic,2springonions,1/4cup(60ml/2floz)oliveoil,saltandfreshlygroundblackpepper,totaste,and1/2cup(45g/1.6oz)Parmesancheese(optional)intoablenderandpulseuntilsmooth.
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RedPesto:Place1cup(15g/0.5oz)basil,1/2cup(65g/2.3oz)soakedmacadamianuts,1/2cup(28g/1oz)sundriedtomatoes,2tablespoons(30g/1.1oz)tomatopuree,1tablespoon(15ml/0.5floz)freshlysqueezedlemonjuice,2clovesofgarlic,and1/2cup(45g/1.6oz)Parmesancheese(optional)intoablenderandpulseuntilsmooth.
TIPIfyoucan,usesoakedanddehydratednuts.Ifyouwanttopreservehomemadepestoforlonger,freezeitinmanageableportionsbyspooningitintoanicecubetray.It’llkeepinthefreezerforupto6months.Whenyouneedit,justsettherequiredamountinabowltothawatroomtemperatureuntilitmelts.
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◁CAULI-RICENotonlyiscaulifloweraperfectreplacementforpotatoesandrice,it’salsoidealforthickeningsauceswithoutaddingextracarbsandformakingpizzabases.Ifyou’refollowingahealthy,low-carbdiet,youshouldalwayshavesome
Cauli-Riceonhand.5CUPS(600G/21.2OZ)
5MINS
10TO15MINS
INGREDIENTS1headcauliflower(600g/21.2oz)
NUTRITIONFACTSPERCUP(120G/4.2OZ)
Totalcarbs:6g
Fiber:2.4g
Netcarbs:3.6g
Protein:2.3gFat:0.3g
Energy:30kcal
Macronutrientratio:Caloriesfromcarbs(54%),protein(35%),fat(11%)
Removetheleavesandthehardcoreofthecauliflowerandcutitintoflorets.Washthecauliflowerfloretsthoroughlyanddrainwell.Oncedry,runthemthroughahandgraterorfoodprocessorwitharegularbladeoragratingblade;thelatterwillmakethecauliflowerlookmorelikerice.Pulseuntilthefloretsresemblegrainsofrice.(Don’toverdoit—ittakesonlyafewmoresecondstoturnyourCauli-Riceintocauli-puree!)Refrigerateinanairtightcontainerforuptofourdays.CookyourCauli-Riceusingthesemethods:
•Steaming:Placeinasteampotwithboilingwaterandcookfor5to7minutes.
•Microwaving:Transfertheprocessedcauliflowerintoamicrowave-safebowlandcookinthemicrowaveonmedium-highfor5to7minutes.Youwon’tneedanywaterwiththismethod.
•Panroasting:Brieflycookthecauli-riceinapangreasedwithbutterorgheeoradditdirectlytothepotwithwhatevermeatorsauceyouplantoserveitwith.Thismethodaddsextraflavor.
•Baking:Preheattheovento400°F(200°C,orgasmark6).Spreadthegratedcauli-riceoverabakingsheetlinedwithparchmentpaperandcookfor12to15minutes,flippingtwoorthreetimes.Thismethodisusefulwhenyouwantthecauli-ricetobeasdryaspossible.
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◁TOASTEDNUTBUTTERHighinhealthymonounsaturatedfats,macadamianutsareessentialtothe
KetoDiet—andwhat’smore,they’redeliciousinthiseasy-to-preparenutbutter.11/2CUPS(400G/14.1OZ)
10MINS
25TO35MINS
INGREDIENTS1cup(130g/4.6oz)macadamianuts1cup(150g/5.3oz)almonds,blanched2cups(120g/4.2oz)desiccatedcoconut,flaked
NUTRITIONFACTSPERSERVING(2tablespoons/32g/1.1oz)
Totalcarbs:5.9g
Fiber:3.6g
Netcarbs:2.3g
Protein:4g
Fat:20.2g
Energy:206kcal
Macronutrientratio:Caloriesfromcarbs(4%),protein(8%),fat(88%)
Preheattheovento350°F(175°C,orgasmark4).Spreadthenutsandflakedcoconutevenlyoverabakingsheetandtransfertotheoven.Bakefor12to15minutesuntilslightlybrown.Keepaneyeonthenuts;iftheyburn,theywillhaveanunpleasantbittertaste.
Removefromtheovenandletcoolfor10minutes.Placethecoolednutsandcoconutinafoodprocessorandpulseuntilsmoothandcreamy.Atfirst,themixturewillbedry.Scrapedownthesidesofyourprocessorseveraltimeswitharubberspatulaifthemixturesticks.Thisprocessmaytakeupto10minutesdependingonyourprocessor.
Spoonthebutterintoaglasscontainerandkeeprefrigeratedoratroomtemperature.Tryaddingatablespoon(15g/0.5oz)ofittoasmoothieoruseittothickensaucesormakecookiesChocolateChip&OrangeCookies,here).
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◁SPICEDBERRYJAMPairthissugar-freeberryjamwithfull-fatyogurt,oruseitasasecretweaponwhenyou’recreatinglusciouslow-carbdesserts.Youcanuseanyberriesyou
like:eitherfreshorfrozenwillworkjustfine.2CUPS(640G/22.6OZ)
10MINS
20MINS
INGREDIENTS1cup(140g/4.9oz)strawberries1cup(125g/4.4oz)raspberries1cup(140g/4.9oz)blackberries1/2cup(75g/2.6oz)blueberries1/2teaspoongroundgingeror1teaspoonfreshlygratedginger1/2teaspooncinnamon1tablespoon(6g/0.2oz)orangezest1/4teaspoongroundcloves1staranise,ground2tablespoons(20g/0.7oz)erythritolorSwerve10to15dropsliquidstevia2tablespoons(16g/0.5oz)chiaseedsNUTRITIONFACTSPERSERVING(2tablespoons/40g/1.4oz)
Totalcarbs:4.8g
Fiber:2.2g
Netcarbs:2.6g
Protein:0.7g
Fat:0.6g
Energy:24kcal
Macronutrientratio:Caloriesfromcarbs(57%),protein(14%),fat(29%)
Washtheberriesandplaceinasaucepan.Addalltheremainingingredientsexceptforthechiaseeds.Bringtoaboilandthenlowertheheat.Cookfor5to8minutes.Removefromtheheat.Removeanddiscardthestaranise.
Addthechiaseedsandmixwell.Letthejamsitforabout15minutesbeforetransferringtoaliddedjar.Storeinthefridgeforuptotwoweeks.
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◁CHOCOLATEHAZELNUTBUTTERIfyouloveNutella,you’reinluck!Thisisahealthierversionofthefamous
chocolate-hazelnutspread.It’shighinheart-healthymonounsaturatedfats,andit’ssugar-free.Slatheritonlow-carbpancakesandwafflesoruseitin
ChocolateFatBombshere).2CUPS(490G/17.3OZ)
5MINS
25TO35MINS
INGREDIENTS1cup(150g/5.3oz)hazelnuts1cup(130g/4.6oz)macadamianuts1/2cup(75g/2.6oz)almonds1bar(100g/3.5oz)extra-darkchocolate,85%cacaoormore1tablespoon(15g/0.5oz)extravirgincoconutoil1vanillabeanor1teaspoonsugar-freevanillaextract1tablespoon(5g/0.2oz)cacaopowder,unsweetened2tablespoons(20g/0.7oz)erythritolorSwerve,powdered10to15dropsliquidstevia
Optional:1/2cup(120ml/4floz)coconutmilkorheavywhippingcreamNUTRITIONFACTSPERSERVING(2tablespoons/32g/1.1oz)
Totalcarbs:5.9g
Fiber:2.9g
Netcarbs:3g
Protein:3.9g
Fat:18.7g
Energy:193kcal
Macronutrientratio:Caloriesfromcarbs(6%),protein(8%),fat(86%)
Preheattheovento375°F(190°C,orgasmark5).Spreadthehazelnuts,macadamianuts,andalmondsonabakingsheetandtransfertotheoven.Bakeforabout10minutesuntillightlybrowned.
Removefromtheovenandletthenutscoolfor15minutes.Meanwhile,meltthechocolatewiththecoconutoilinawaterbath:Placeabowloverapotwithboilingwaterandletthechocolatemelt,stirringfrequently.Makesurethewaterdoesn’ttouchthebottomofthebowl.
Rubthehazelnutsinyourhandstoremovetheskins:thiswillhelpmakethebuttersmoothandavoidthebittertasteimpartedbytheskins.
Placethenutsintoafoodprocessorandpulseuntilsmooth.Cutthevanillabeanlengthwiseandscrapeouttheseeds.Addthecacaopowder,vanillaseeds,powdered
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erythritol,andliquidsteviatothemeltedchocolate.(Topowdertheerythritol,placeitinablenderorcoffeegrinderandpulseuntilpowderyfor15to20seconds.)Pourthechocolatemixtureintothenutmixtureandpulseuntilsmooth.Ifyou’reusingthecoconutmilk,pouritintothehazelnutmixtureandpulseagain.Pourintoaglasscontainerandstoreinthefridgeforupto4weeks.
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ChapterThree:BREAKFAST
Whenyougiveupgrainsandotherhigh-carbfoods,youmightfindyourselfscratchingyourheadoverwhattoeatforbreakfast.Withoutbread,pancakes,orcereals,isthereevenanythingleft?Theanswerisyes:realfoodthat’spackedwithnutrients!Eggs,full-fatyogurtandcheese,nonstarchyvegetables,meats,nuts,andberriesarealllow-carbsuperfoods.Thischapterispackedwitheasy-to-makebreakfastmealsthatwillkeepyousatiateduntillunch:nosnackingnecessary.Brilliantketo-friendlybreakfastsarejustafewpagesaway!
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KETOEGGSBENEDICTDon’tworry:youdon’thavetoabandonyourfavoritebrunchtreatstogoketo.ReplacetheEnglishmuffinsinthetraditionalrecipewithmyUltimateKeto
Buns(here)foraneasy,low-carbtakeonthisdeliciousclassic.1SERVING
10MINS
15MINS
INGREDIENTS
1servingHollandaiseSauce(here)DashofredwinevinegarPinchofsalt1largepasturedegg1/2UltimateKetoBun(here)2slices(50g/1.8oz)pasturedham1tablespoon(2.5g/0.08oz)choppedfreshherbs(suchaschives,parsley,orbasil)
NUTRITIONFACTSPERSERVING
Totalcarbs:8.4g
Fiber:4.1g
Netcarbs:4.3g
Protein:22.3g
Fat:43.5g
Energy:500kcal
Macronutrientratio:Caloriesfromcarbs(3%),protein(18%),fat(79%)
First,maketheHollandaiseSauceandkeepitwarm.Topoachtheegg,fillasmallsaucepanwithwaterandthenaddtheredwinevinegarandthesalt.Bringtoaboiloveramedium-highheat.
Cracktheeggintoacup.Whenthewaterisboiling,lowerthecupintothewaterandgentlyslidetheeggintothesaucepan.Reducetheheattolowandcookforthreeminutes.(Useatimertopreventovercooking.)
Removetheeggfromthehotwaterwithaslottedspoonandplaceitintoabowlofcoldwaterforaboutaminute:thiswillpreventtheeggfromcontinuingtocook.Thenremovetheegganddrainitonakitchentowel.
SetthehalvedUltimateKetoBunonaservingplate.Topwithasliceofhamortwo(ifthin),followedbythepoachedegg,andthentopwiththeHollandaiseSauce.Finishwiththechoppedherbs.
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BAKEDSCOTCHEGGSThisistheultimatecomfortfood!MaketheseBakedScotchEggswithhomemadeporksausagemeatanduseporkrindsinplaceofbreading.It’san
extralow-carbmealthat’sgreatforeitherbreakfastorlunch.4SERVINGS
20MINS
45MINS
INGREDIENTS4largepasturedeggs
SausageMeat1tablespoon(15g/0.5oz)ghee1package(100g/3.5oz)ham0.9pounds(400g)groundpork,20%fat2teaspoonspaprika1teaspooneachdriedsageandmarjoram1/4teaspoongroundcloves1/2teaspoonchileflakessaltandblackpeppertotaste“Breading”1/2cup(25g/0.9oz)groundporkrinds2tablespoons(14g/0.5oz)flaxmealPinchsaltandpepper
Optional:1/2cup(45g/1.6oz)gratedParmesancheese
NUTRITIONFACTSPERSERVING
Totalcarbs:2.8g
Fiber:1.7g
Netcarbs:1.1g
Protein:32.3g
Fat:33g
Energy:450kcal
Macronutrientratio:Caloriesfromcarbs(1%),protein(30%),fat(69%)
Preheattheovento350°F(175°C,orgasmark4).First,hardboiltheeggs.
Greaseapanwithgheeandaddtheslicedham.Cookoveramedium-highheatforjustabout3minutesuntillightlybrowned.(Alternatively,youcanusebaconinsteadofham:justomittheghee.)
Inabowl,mixthegroundporkwiththebrownedham,paprika,sage,marjoram,groundcloves,chiliflakes,salt,andblackpepper.Dividethemeatintofourparts,soyoudon’tendupwithspareeggs.
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Flattenthemeatandcreatehand-sizeburgers.Placetheegginthemiddleoftheburgerandwrapthemeataroundit.Makesuretheeggiscoveredcompletely.
Mixthegroundporkrindswithflaxmealandseasonwithsaltandpepper.AddtheParmesancheeseifusing.Rollthemeat-wrappedeggsintheporkrindmixtureuntilthoroughlycoated.
Placethebreadedmeatonabakingsheetlinedwithparchmentpaper.Transfertotheovenandbakeforabout25minutes.Servehotwithmayonnaise,mustard,ketchup,orBBQsauce.
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EASTERNEUROPEANHASHAddsuper-healthysauerkrauttoyourdietwiththistoothsomebreakfasthash.Packedwithceleriacandcrownedwithpasturedsausages,it’sbestwhenit’s
toppedwithafriedeggortwo.2SERVINGS
15MINS
15MINS
INGREDIENTS4medium(260g/9.2oz)gluten-freesausages1medium(160g/5.6oz)celeriac1small(70g/2.5oz)whiteonion,peeledandchopped1cup(150g/5.3oz)sauerkraut1/2teaspooncarawayseeds2tablespoons(30g/1.1oz)gheeorbutterSaltandfreshlygroundblackpepper,totasteOptional:2largepasturedeggs,friedNUTRITIONFACTSPERSERVING
Totalcarbs:15.6g
Fiber:5.3g
Netcarbs:10.3g
Protein:24.4g
Fat:38.4g
Energy:497kcal
Macronutrientratio:Caloriesfromcarbs(9%),protein(20%),fat(71%)
Greaseapanwithgheeandheat.Placethesausagesinthehotpanandcookuntilbrowned.Turntwotothreetimestoensurethemeatisevenlycooked.Whendone,removethesausagesfromthepanandkeepwarm.Setthepanaside.
Peelandslicetheceleriacwithajuliennepeeleroravegetablespiralizer.Ifyoudon’thaveeither,usethebiggestholesonyourboxgrater.
Puttheonioninthepanyouusedforthesausages.Cookovermedium-highheatforabout2minutes,stirringfrequently.Addtheceleriacandcookforanother8minutes:continuetostirfrequently.
Addthesauerkrautandcarawayseedsandcombinewell.Seasonwithsaltandblackpepper.Heatthemixturethroughforaboutoneminuteuntilthesauerkrautiswarm.Topwiththesausagesandfriedeggs,ifusing.
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◁ZUCCHINI&PUMPKINHASHThiseasy,hearty,low-carbmealisn’tjustforbreakfast:it’sfabulousatany
timeoftheday.2SERVINGS
10MINS
25MINS
INGREDIENTS1tablespoon(15g/0.5oz)ghee,lard,orcoconutoil1clovegarlic,peeledandsliced4slices(60g/2.1oz)thinly-cutbacon,sliced7.1ounces(200g)beef,ground1cup(120g/4.2oz)pumpkin,diced1/2teaspoonpaprika1/4teaspooncinnamon2medium(400g/14.1oz)zucchini,dicedSaltandfreshlygroundblackpepper,totasteOptional:FriedpasturedeggsorslicedavocadoNUTRITIONFACTSPERSERVING
Totalcarbs:11.2g
Fiber:2.7g
Netcarbs:8.5g
Protein:24.5g
Fat:35.8g
Energy:460kcal
Macronutrientratio:Caloriesfromcarbs(7%),protein(22%),fat(71%)
Greaseapanwithgheeandthenthrowinthegarlicandcookoveramediumheatforjustaminute.Addthebaconandcookuntilcrispy.Thenaddthegroundbeefandcookuntilbrowned.
Addthedicedpumpkinandcookfor5moreminutes.Addpaprika,cinnamon,anddicedzucchini.Seasonwithsaltandblackpeppertotaste.Cookforanother10to15minutes,stirringfrequently.Removefromtheheatandsetaside.Serveimmediately.Topwithfriedeggsorslicedavocado,ifyouwish.
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◁CHORIZO&KALEHASHLeafygreensaren’tjustnutrient-dense;they’realsoverylowincarbs,whichmeansthey’reaKetoDietstaple.Andtheystandupsowelltochorizo’slively
flavor!2SERVINGS
10MINS
25MINS
INGREDIENTS1package(300g/10.6oz)dark-leafkale1small(100g/3.5oz)rutabaga2tablespoons(30g/1.1oz)ghee1medium(60g/2.1oz)redonion,peeledandfinelychopped7.1ounces(200g)groundpork2ounces(56g)Spanishchorizoorsalami,slicedSaltandfreshlygroundblackpepper,totasteOptional:FriedpasturedeggsorslicedavocadoNUTRITIONFACTSPERSERVING
Totalcarbs:13.7g
Fiber:6.3g
Netcarbs:7.4g
Protein:29.8g
Fat:49.6g
Energy:608kcal
Macronutrientratio:Caloriesfromcarbs(5%),protein(20%),fat(75%)
Washandtearthekaleinto2-inch(5cm)pieces.Peelanddicetherutabagaoruseajuliennepeelertocreatethin“noodles.”
Greasealargepanwithgheeandplaceonmedium-highheat.Whenthepanishot,tossintheonion.Cookforjustabout3minutes.Whentheonionislightlybrowned,addtheporkandcookforabout5minutes,stirringfrequently.Next,addthekaleandrutabagaandcookfor10to15minutes.Stiroftentoavoidburning.
Meanwhile,cookthechorizoinaseparatepanuntilcrispy.Addthechorizoandthejuicestothepanwithkalewhendone.Seasonwithsaltandblackpetter.Serveimmediately.
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◁LOW-CARBLATKESItmightseemtoogoodtobetrue,butit’snot:youcanmakepotato-freelatkes!Servethesewithsourcream,afriedegg,oradollopofguacamole
UltimateGuacBurger(here).8LATKES
15MINS
40MINS
INGREDIENTS1medium(400g/14.1oz)rutabaga1teaspoonsalt1small(70g/2.5oz)whiteonion,peeledandslicedintosmallrings1largepasturedegg1/4cup(40g/1.4oz)flaxmeal1tablespoon(8g/0.3oz)psylliumhuskpowder2teaspoonsdriedmarjoramFreshlygroundblackpepper4tablespoons(60g/2.1oz)ghee,lard,orcoconutoil
NUTRITIONFACTSPERSERVING(2latkes)
Totalcarbs:14.6g
Fiber:7.1g
Netcarbs:7.5g
Protein:4.9g
Fat:20.7g
Energy:252kcal
Macronutrientratio:Caloriesfromcarbs(13%),protein(8%),fat(79%)
Peeltherutabagaandthenuseajuliennepeeleroravegetablespiralizertocreatethinrutabaga“noodles.”Seasonwith1/2teaspoonsaltandletrestfor20minutes.
Useapapertoweltopattheexcessmoistureofftherutabaga.Next,placeboththerutabagaandonionintoamixingbowlandaddtheegg,flaxmeal,psylliumpowder,andmarjoram.Seasonwiththeremainingsaltandpepperandmixuntilwellcombined.
Heat2tablespoons(30g/1.1oz)ofghee,lard,orcoconutoilinapanoveramediumheat.Spoonthemixtureintothepantocreatetwotofourlatkesatatime.Flatteneachlatkewiththebackofaspatula.Cookfor10minutesoneachsideuntilgoldenbrown.
Greasethepanwithmoregheeasneededandrepeatwiththeremainingmixture.Whendone,serveimmediately.
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◁SPANISHEGGSThisspicytakeonbakedeggsisthebestwaytowakeuplazytastebudsonaweekendmorning.It’sgreatonitsownorwithUltimateKetoBuns(here).
2SERVINGS
10MINS
30MINS
INGREDIENTS2tablespoons(30g/1.1oz)ghee,lard,orcoconutoil1/2small(30g/2.1oz)redonion,peeledandsliced1clovegarlic,crushed1medium(120g/4.2oz)redpepper,seededandsliced1smallhotchilepepper2largepasturedeggs1cup(240g/8.5oz)dicedcannedtomatoes2tablespoons(8g/0.3oz)choppedfreshparsleySaltandfreshlygroundblackpepper,totaste
Optional:1/2cup(56g/2oz)cheddarcheese,gratedNUTRITIONFACTSPERSERVING
Totalcarbs:10.9g
Fiber:2.9g
Netcarbs:8.1g
Protein:8.3g
Fat:20.2g
Energy:257kcal
Macronutrientratio:Caloriesfromcarbs(13%),protein(13%),fat(74%)
Preheattheovento400°F(200°C,orgasmark6).Greasealargepanwiththeghee,lard,orcoconutoil,andaddtheonionandgarlic.Cookuntiltranslucentandthenaddtheredpepperandchilepepper.Mixfrequentlyandcookforabout10minutes.
Stirinthetomatoesandparsley,savingsomeparsleyforgarnish.Cookforaboutaminute.Seasonwithsaltandblackpepperandtakeofftheheat.Spoonthemixtureintotwoovenproofdishes.Makeahollowinthemiddleofthemixtureineachdishandcrackaneggintoeach.Toptheeggswithgratedcheddarcheese,ifyoulike.Bakeintheovenfor15to20minutes.
Theeggsaredonewhenthewhitesarecookedandtheyolksarestillrunny.Removefromtheoven,sprinklewithsomemorechoppedparsley,andserveimmediately.
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◁BREAKFASTFRITTATAThiseasy,hearty,low-carbmealisn’tjustforbreakfast:it’sfabulousatany
timeoftheday.6SERVINGS
10MINS
40TO45MINS
INGREDIENTS10.6ounces(300g)groundbeef
1tablespoon(15g/0.5oz)DijonMustard(here)2clovesgarlic,crushed1teaspoonsalt2tablespoons(30g/1.1oz)ghee,lard,orcoconutoil1largepackagespinach,fresh(250g/8.8oz)orfrozen(275g/9.7oz)10largepasturedeggs2tablespoons(4g/0.14oz)choppedfreshparsley1teaspoondriedmarjoramFreshlygroundblackpepper8.8ounces(250g)softgoatcheese,crumbled4slices(60g/2.1oz)thinly-cutbacon,choppedNUTRITIONFACTSPERSERVING
Totalcarbs:3.4g
Fiber:1.4g
Netcarbs:2g
Protein:29.9g
Fat:34.8g
Energy:450kcal
Macronutrientratio:Caloriesfromcarbs(2%),protein(27%),fat(71%)
Preheattheovento400°F(200°C,orgasmark6).Inabowl,combinethebeef,Dijonmustard,crushedgarlic,andhalfofthesalt.Mixwell.Formthemixtureintosmallmeatballsandsetaside.
Washanddrythespinachifusingfresh.Greasealargepanwithghee,lard,orcoconutoilandaddthespinach.Cookuntilwiltedandremovefromtheheat.
Cracktheeggsintoalargebowlandwhiskwithafork.Addtheherbsandseasonwithsaltandblackpepper.Pourtheeggsintoalargecaseroledish.
Addthespinach,crumbledgoatcheese,andrawmeatballstotheeggs.Finishwiththeslicedbacon.Bakefor40to45minutes.Letthefrittatastandforafewminutesbeforeserving.
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SPINACH&FETACREPESThisrecipetakesitsinspirationfromGreekcuisine,andit’sbothhealthyandfilling:onecrepeisgreatasastarter,andtwoareenoughtokeepyougoing
untillunch.2SERVINGS
10MINS
15MINS
INGREDIENTS
2servings(4medium-sized)EssentialKetoCrepes(here)1mediumpackagespinach,fresh(150g/5.3oz)orfrozen(160g/5.6oz)2tablespoons(30g/1.1oz)ghee,lard,orcoconutoil1clovegarlic,crushed1tablespoon(8g/0.3oz)choppedfreshparsley1tablespoon(6g/0.2oz)choppedfreshmintOptional:pinchgroundsumacFreshlygroundblackpepper,totaste1largepasturedegg1cup(150g/5.3oz)crumbledfetacheeseSalt,totaste
NUTRITIONFACTSPERSERVING
Totalcarbs:12.4g
Fiber:4.5g
Netcarbs:7.9g
Protein:26.4g
Fat:53.1g
Energy:630kcal
Macronutrientratio:Caloriesfromcarbs(5%),protein(17%),fat(78%)
Preparethecrepes.Washanddrythespinachifusingfresh.Greasealargepanwithghee,lard,orcoconutoil.Whenhot,addthecrushedgarlicandcookforaminute.Tossinthespinachandcookuntilwiltedorthawed.Addthechoppedherbs,theblackpepper,andthesumac,ifusing.
Crackintheeggandcookforanother2to3minutes,stirringfrequently.Addthefetacheeseandcookforanotherminutewhilestirring.Takeofftheheatandseasonwithsaltifneeded.
Placeaquarterofthefillingoneachcrepe.Foldeachcrepeinhalftwiceandserveimmediately.Foradairy-freealternativetofetacheese,trySimpleShreddedChicken(here).
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◁EGGMUFFININACUPWhat’sthespeediestwaytowhipupahealthybreakfast?Theansweris
simple:theseone-minuteeggmuffins!1SERVING
5MINS
5MINS
INGREDIENTS1/3cup(56g/2oz)choppedvegetables,suchasbroccoli,asparagus,orspinach1tablespoon(15g/0.5oz)gheeorbutter1tablespoon(6g/0.2oz)sun-driedtomatoes,drainedandchopped3tablespoons(15g/0.5oz)gratedParmesancheese,orasliceofcrispybacon1largepasturedeggPinchsaltandpepperNUTRITIONFACTSPERSERVING
Totalcarbs:5.1g
Fiber:1.7g
Netcarbs:3.4g
Protein:13.4g
Fat:24.6g
Energy:294kcal
Macronutrientratio:Caloriesfromcarbs(5%),protein(18%),fat(77%)
Placeallthevegetablesexceptthespinach,ifyou’reusingit,intoalargemugwith1tablespoon(15g/0.5oz)ofghee.Cooktheminthemicrowavefor1minuteifthevegetablesareprecookedorfor2to3minutesforrawvegetables.
Addthespinachandcheeseorcrispybaconandcrackintheegg.Seasonwithsaltandblackpepper,andputthemugbackintothemicrowaveforanotherminute.
TIPYoucaneasilymakethisquickmealatwork:Juststorealltheingredientsinanairtightcontainerandthenplaceinamug,crackintheegg,andcookinamicrowave.
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VANILLAPROTEINWAFFLESWhodoesn’tlovewaffles?Andthey’resoeasytoprepare.Makeabatchinadvanceandstoretheminthefreezer:thatway,you’llalwayshaveahealthy
breakfastonhand.4WAFFLES
10MINS
15MINS
INGREDIENTS1/4cup(30g/1.1oz)coconutflour1/4cup(25g/0.9oz)wheyproteinpowderorpasturedeggwhiteproteinpowder,vanillaorunflavored1/4teaspoonbakingsoda1/2teaspooncreamoftartar1tablespoon(10g/0.4oz)erythritolorSwerve2largepasturedeggs1/2cup(120ml/4floz)almondmilk2tablespoons(30ml/1floz)meltedextravirgincoconutoil1vanillabeanor1teaspoonsugar-freevanillaextract10to15dropssteviaOptional:4tablespoons(80g/2.8oz)SpicedBerryJam(here)or2tablespoons(30g/1.1oz)butter
NUTRITIONFACTSPERSERVING(2waffles)
Totalcarbs:7.2g
Fiber:3.8g
Netcarbs:3.4g
Protein:19g
Fat:20.7g
Energy:294kcal
Macronutrientratio:Caloriesfromcarbs(5%),protein(27%),fat(68%)
Siftthecoconutflourtoavoidanylumps.Placeallthedryingredientsinabowlandmixwell.Setaside.
Inanotherbowl,crackintheeggsandaddthealmondmilk,meltedcoconutoil,vanilla,andliquidsteviaandwhiskwell.Addthedryingredientstotheeggmixtureandcombinewell.
Pourthebatterintoawafflemakerandthencloseandcookforaminuteortwo(theexacttimedependsonthewafflemaker).ServewithbutterorSpicedBerryJam.
Storeanyleftoverwafflesinanairtightcontainerinthefridgeforuptofivedaysorfreezeforlonger.
TIP
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Whenitcomestoproteinpowders,Irecommendwheyproteinisolate:ithasnoartificialsweetenersorcolorings,andit’sGMO-andhormone-free.Ifyoupreferonewithsweeteners,getonewithnoaspartameorartificialadditives.Justremember:Theamountoftotalcarbohydratesper100gshouldbenomorethan6g.Insteadofwheyprotein,youcanalsouseeggwhitepowderorgelatinpowderfromgrass-fedcows.
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◁CRISPYBACONPANCAKESThisisadelicious,sweet-and-salty,keto-friendlybreakfastthat’sperfectfor
longSundaymornings.8PANCAKES
15MINS
30MINS
INGREDIENTS
Pancakes8slices(120g/4.2oz)ofthinly-cutbacon1/4cup(30g/1.1oz)coconutflour3/4cup(75g/2.6oz)almondflour1/4cup(25g/0.9oz)wheyproteinorpasturedeggwhiteprotein,vanillaorunflavored1/4cup(40g/1.4oz)erythritolorSwerve,powdered1/2teaspoonbakingsoda1teaspooncreamoftartar4largepasturedeggs1/4cup(55g/1.9oz)coconutoil,gheeorbutter,meltedplusmoreforfrying1/2cup(120ml/4floz)almondmilk(or1/4cup[60ml/2floz]coconutmilkplus1/4cup[60ml/2floz]water)10to15dropsliquidsteviaChocolatedip2tablespoons(10g/0.4oz)cacaopowder,unsweetened1/4cup(55g/1.9oz)extravirgincoconutoil2tablespoons(20g/0.7oz)erythritolorSwerve,powderedNUTRITIONFACTSPERSERVING(2pancakes)
Totalcarbs:9.7g
Fiber:4.9g
Netcarbs:4.8g
Protein:21.3g
Fat:51.2g
Energy:564kcal
Macronutrientratio:Caloriesfromcarbs(3%),protein(15%),fat(82%)
First,preparethecrispybacon.Preheattheovento375°F(190°C,orgasmark5).Lineabakingsheetwithparchmentpaper.Laythebaconstripsoutflatonthepaper,leavingspacesotheydon’toverlap.Placethetrayintheovenandcookforabout10to15minutesuntilthebaconisbrowned.Removethetrayfromtheovenandtransferthebacontoaservingplate.
Forthepancakes,firstcombinethecoconutflour,almondflour,wheyproteinpowder,erythritol,bakingsoda,andcreamoftartarintoabowlandmixwell.
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Cracktheeggsinaseparatebowlandaddthemeltedcoconutoil,almondmilk,andliquidstevia.Slowlyaddthedryingredientstothewetandkeepmixinguntilwellcombined.
Heatalargepangreasedwithcoconutoil.Whenhot,pourinthebatter:youcanuseapipingbagforpreciseshapesoraregularspoonforovalpancakes.
Asthepancakesarecooking,topeachonewithasliceofcrispybaconandcookuntilsmallbubblesstarttoappearalongtheedgesofeachpancake.Thenfliptotheothersideandcookforanotherminute.
Forthechocolatedip,mixthecacaopowder,meltedcoconutoil,anderythritolandservewiththepancakes.
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VANILLA&BERRYCHIAPARFAITChiaseedsarehighinfiberandmineralsandlowinnetcarbs,whichmeansthey’regreatforinducingsatietyandpromotinghealthyweightloss.There’s
finallyahealthywaytoenjoydessertforbreakfast!2SERVINGS
5MINS
5MINS+CHILLING
INGREDIENTS1vanillabean(or1teaspoonsugar-freevanillaextract)1/4cup(30g/1.1oz)chiaseeds3/4cup(180ml/6floz)almondmilk1/4cup(60ml/2floz)coconutmilk5to10dropsliquidsteviaOptional:2tablespoons(20g/0.7oz)erythritolorSwerve,powdered1/3cup(70g/2.5oz)SpicedBerryJam(here)1/2cup(115g/4.1oz)sourcreamorcreamedcoconutmilkNUTRITIONFACTSPERSERVING
Totalcarbs:13.9g
Fiber:7.9g
Netcarbs:6g
Protein:5.8g
Fat:23.8g
Energy:279kcal
Macronutrientratio:Caloriesfromcarbs(9%),protein(9%),fat(82%)
Cutthevanillabeanlengthwiseandscrapeouttheseeds.Mixthevanillaseeds,chiaseeds,almondmilk,andcoconutmilk.(Ifyoupreferasmoothtexture,usegroundchiaseedsinsteadofwhole.)Sweetenwithliquidsteviatotasteandaddtheerythritol,ifusing.Letthemixturesitinthefridgeforatleast15minutesorovernight.
Then,startlayeringtheparfait.Dividehalfofthechiaseed“pudding”betweentwoglassjarsandreservetheotherhalfforlater.AddalayerofSpicedBerryJam,thenalayerofsourcream,andrepeatuntilalltheingredientshavebeenused.Serveimmediatelyorkeepinthefridgeforuptothreedays.
HOWTOCREAMCOCONUTMILKInsteadofsourcream,youcanusecreamedcoconutmilk.Tocreamcoconutmilk,simplyplacethecaninthefridgeovernight.Then,openthecanandspoonoutthesolidifiedcoconutmilk.Discardtheliquids.Donotshakethecanbeforeopening.
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◁PUMPKINMUGCAKEFresh,hot,low-carbpumpkinmuffinsthatarereadyinjusttwominutes?Yes,
please!1SERVING
5MINS
5MINS
INGREDIENTS2tablespoons(40g/1.4oz)pumpkinpuree1tablespoon(12g/0.4oz)coconutflour2tablespoons(16g/0.6oz)almondflour1tablespoon(8g/0.3oz)chiaseeds,ground1largepasturedegg1tablespoon(15g/0.5oz)coconutoil,ghee,orbutter2tablespoons(20g/0.8oz)erythritolorSwerve1/2teaspoonpumpkin-spicemix(cinnamon,nutmeg,ginger,clovesandallspice)1/8teaspoonbakingsodaOptional:5to10dropsliquidsteviaOptional:adollopoffull-fatyogurt,whippedcream,sourcream,orcoconutmilk
NUTRITIONFACTSPERSERVING
Totalcarbs:14.6g
Fiber:8.2g
Netcarbs:6.3g
Protein:13.9g
Fat:31.3g
Energy:385kcal
Macronutrientratio:Caloriesfromcarbs(7%),protein(15%),fat(78%)
Placealltheingredientsinamicrowave-safemugandmixwithaspoon.Microwaveonhighforabout2minutes.Servewithfull-fatyogurt,sourcream,orcreamedcoconutmilk.
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◁CHOCOLATE&ORANGESPICEDGRANOLAGrain-freegranolaiseasytoprepare,andit’sperfectforbreakfast,ahealthy
dessert,oraquicksnack.10SERVINGS
5MINS
1HOUR
INGREDIENTS
DryIngredients1cup(140g/5oz)almonds1cup(100g/3.5oz)pecans1cup(75g/2.6oz)shreddeddesiccatedcoconut1cup(60g/2.1oz)flakeddesiccatedcoconut1/2cup(50g/1.8oz)almondflour1/4cup(30g/1.1oz)chiaseeds1/4cup(30g/1.1oz)pumpkinseeds1/2cup(50g/1.8oz)wheyproteinorpasturedeggwhiteproteinpowder,chocolateorunflavored1/2cup(80g/2.8oz)erythritolorSwerve1/4cup(20g/0.7oz)cacaopowder,unsweetened2tablespoons(12g/0.4oz)freshorganicorangezest(or1tablespoon/6g/0.2ozdried)1tablespoon(7g/0.25oz)cinnamon1/2teaspoonsaltWetIngredients1largepasturedeggwhite1/4cup(56g/2oz)butter,gheeorcoconutoil,melted15to20dropsliquidstevia2tablespoons(30ml/1floz)water
NUTRITIONFACTSPERSERVING(1/2cup/80g/2.8oz)
Totalcarbs:15.7g
Fiber:10.6g
Netcarbs:5.1g
Protein:13.2g
Fat:28.9g
Energy:344kcal
Macronutrientratio:Caloriesfromcarbs(6%),protein(16%),fat(78%)
Preheattheovento300°F(150°C,orgasmark2).Roughlychopthealmondsandpecans.Placeallthedryingredients—thealmondsthroughthesalt—inamixingbowlandcombinewell.
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Addtheeggwhite,meltedbutter,ghee,oroil,liquidstevia,andwater.Mixwelluntilthemixtureresemblescrumblydough.
Transferthemixturetoabakingsheetlinedwithparchmentpaper.Bakefor30to40minutes,turninghalfwaythroughthecookingprocess.Removefromtheovenandletthegranolacool.
Whenit’sreachedroomtemperature,transferthegranolatoaglasscontainerandhaveitforbreakfast!Serveitwithcoconutmilk,almondmilk,cream,full-fatyogurt,orsourcream.
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◁SWEETCINNAMONROLLSGraboneofthesefluffy,sweetcinnamonrollsforaquickbreakfastorfora
satisfyingdessert:they’rehighinfiberandwillkeephungeratbay.10ROLLS
20MINS
1HOUR
INGREDIENTS
Dough2cups(200g/7.1oz)almondflour1/3cup(40g/1.4oz)coconutflour1/4cup(25g/0.9oz)wheyproteinoreggwhiteproteinpowder,vanillaorunflavoredormorealmondflour2/3cup(80g/2.8oz)psylliumhuskpowder1/2cup(80g/2.8oz)erythritolorSwerve,powdered15to20dropsliquidstevia1/4teaspoonsalt1teaspoonbakingsoda2teaspoonscreamoftartar2largepasturedeggs6largepasturedeggwhites
11/4cup(300ml/10.1floz)hotwater
Filling2tablespoons(30g/1.1oz)coconutoil,ghee,orbutter,softenedbutnotmelted1tablespoon(8g)cinnamon1/4cup(40g/1.4oz)erythritolorSwervePinchsaltIcing1/3cup(80g/2.8oz)coconutbutter,melted1tablespoon(15g/0.5oz)extravirgincoconutoil,meltedOptional:10to15dropsliquidsteviaor2tablespoons(20g/0.7oz)erythritolorSwerve,powederedNUTRITIONFACTSPERROLL
Totalcarbs:14.7g
Fiber:10.4g
Netcarbs:4.4g
Protein:7.7g
Fat:19.6g
Energy:230kcal
Macronutrientratio:Caloriesfromcarbs(8%),protein(14%),fat(78%)
Preheattheovento325°F(165°C,orgasmark3).Tomakethedough,placethealmondflour,coconutflour,proteinpowder,andpsylliumhuskpowderintoamixer.(Note:Don’t
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usewholepsylliumhusks;runthemthroughablenderoracoffeegrinderifnecessary.)Addpowderederythritol,salt,bakingsoda,andcreamoftartarandmixuntilwellcombined.Addtheeggsandeggwhitesandprocesswell.Pourinthehotwaterandprocessuntilwellcombined.
Layoutasheetofparchmentpaperorfoilonaflatworksurface.Transferthedoughtotheparchmentpaperandflattenwithyourhands.Placethedoughonparchmentpaperonaflatworksurfaceandsetanotherpieceofparchmentorfoilontop.Rollthedoughoutuntilthin,about1/2-inch-thick(1.3cm)rectangularshape.Thesidesshouldbeabout14inches(36cm)long.Meanwhile,preparethefilling.Mixthesoftenedcoconutoil,cinnamon,erythritol,andsaltuntilcreamy.
Spreadthecinnamonfillingoverthedough,leavinga1/2-to1-inch(1.3to2.5cm)spacealongeachside.Rollupthedoughandcutitinhalf.Thencuteachhalfinto5piecestocreate10equalservings.
Placealltherollscut-sidedownonalargebakingtrayexceptthefirstandlastslices:setthesecut-sideup.Transferthetraytotheovenandbakeforabout40minutes.Whendone,removethetrayfromtheovenandleavethecinnamonrollstocool.
Preparetheicingbymixingthemeltedcoconutbutterwithcoconutoil.Optionally,addsteviaorerythritolandmixwell.Drizzlethecoconutbuttermixtureoverthecooledrolls.Storeinacoolplaceforuptothreedaysorinthefridgeforuptoaweek.
TIPDon’twastetheeggyolks!Keepthemforotherrecipes,likeLambAvgolemono(here),KetoCrèmeBrûlée(here),Mayonnaise(here),orHollandaiseSauce(here).
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◁FLUFFYCOCOA&BERRYOMELETAsweetomeletthat’saslightasachocolatecloud,myFluffyCocoa&Berry
Omeletmakesagreatweekendbreakfasttreat.1SERVING
10MINS
15MINS
INGREDIENTS2tablespoons(20g/0.7oz)erythritolorSwerve,powderedOptional:5to10dropsliquidstevia,forasweetertaste3largepasturedeggs1tablespoon(5g/0.2oz)cacaopowder1/4teaspooncreamoftartar1tablespoon(15g/0.5oz)gheeorcoconutoil1/3cup(50g/1.8oz)mixedberries(strawberries,raspberries,blueberriesorblackberries)Optional:Dollopofwhippedcream,sourcream,orcreamedcoconutmilkNUTRITIONFACTSPERSERVING
Totalcarbs:10g
Fiber:2.8g
Netcarbs:7.2g
Protein:20.3g
Fat:30g
Energy:383kcal
Macronutrientratio:Caloriesfromcarbs(8%),protein(21%),fat(71%)
Settheoventobroilat500°F(260°C,orgasmark10).Toensurethattheomelethasasmoothtexture,placetheerythritolintoablenderandpulseuntilpowdered.
Separatetheeggwhitesfromtheyolks.Puttheeggyolksintoabowlandsetaside.Usinganelectricmixerorahandwhisk,startwhiskingtheeggwhitesandaddthecreamoftartarasyougo.Addintheerythritol,liquidstevia(ifusing),andcacaopowderandbeatuntiltheeggwhitescreatesoftpeaks.
Inanotherbowl,mixtheeggyolkswithaforkandthengentlyfoldintheeggwhites.Mixgentlysoyoudon’tdeflatetheeggmixture.
Meanwhile,washtheberriesandpatthemdry.Greaseahotovenproofpanwithghee,foldintheomeletmixture,andthensprinklewiththeberries.Cookonlowheatforabout5minutesuntilthebottomoftheomeletstartstobrown.Atthatpoint,removefromthestovetopandplaceintheovenunderthebroilerforabout5minutes.
Whendone,thetopshouldbeslightlybrownandcrispywhiletheinsideisstillsoft.Optionally,topwithwhippedcream,sourcream,orcreamedcoconutmilk.
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◁HOTKETOPORRIDGEThehealthyfatsandproteininthissugar-andgrain-freeporridgewillhelp
youstayfullerforlonger.2SERVINGS
5MINS
10MINS
INGREDIENTS1/4cup(65g/2.3oz)ToastedNutButter(here)2tablespoons(12g/0.4oz)shreddeddesiccatedcoconut2tablespoons(20g/0.7oz)pecannuts,roughlychopped2tablespoons(16g/0.5oz)chiaseeds2tablespoons(30ml/1floz)coconutmilkorheavywhippingcream1/4cup(60ml/2floz)almondmilk1largepasturedegg1/2teaspooncinnamon
Optional:5to10dropsstevia,1ouncedarkchocolateor1/4cupberries
NUTRITIONFACTSPERSERVING
Totalcarbs:13.1g
Fiber:8.7g
Netcarbs:4.5g
Protein:11.3g
Fat:36.8g
Energy:408kcal
Macronutrientratio:Caloriesfromcarbs(4%),protein(12%),fat(84%)
Combinealltheingredientsinasaucepanandmixuntilwellcombined.Cookforabout3to5minutes,stirring,untiltheeggiscooked.Addafewdropsofliquidsteviaorservewithextradarkchocolateorberries,ifyoulike.
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ChapterFour:SAVORYSNACKS
Sometimes,lifegetsintheway,andyoujustdon’thavetimetocookafullketo-friendlymealwhenyou’dliketo.Sobesuretohaveasupplyofthesesavorysnacksonhand:thatway,youwon’tbetemptedtoresorttosugaryorcarb-ladenconveniencefoods.Simpletomake,portable,highinhealthyfats,andlowincarbs,therecipesinthischapterareheretohelp.They’reexactlywhatyouneedifyou’vegotabusydayaheadofyouattheofficeorifyouneedalittlesomethingtokeepyougoinguntildinnertime.
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SAVORYFATBOMBSThisisasavoryalternativetothepopularfatbombs—andthey’regreatfora
fatfast!6TRUFFLES
10MINS
1HOUR
INGREDIENTS3.5oz(100g)creamcheese1/4cup(55g/1.9oz)butter2large(60g/2.1oz)slicesofbacon1medium(15g/0.5oz)springonionorchives1clovegarlic,crushedSaltandfreshlygroundblackpepper,totasteNUTRITIONFACTSPERTRUFFLE
Totalcarbs:0.6g
Fiber:0.1g
Netcarbs:0.5g
Protein:2.1g
Fat:11.7g
Energy:108kcal
Macronutrientratio:Caloriesfromcarbs(2%),protein(7%),fat(91%)
Placethecreamcheeseintoabowl.Cutthebutterintosmallerpiecesandaddtothecreamcheese.Leaveatroomtemperaturetosoften.
Meanwhile,preparethebacon.Crispupthebacononbothsidesinhotpanandsetaside.Letthebaconcoolslightlybeforebreakingitupintosmallpieces.
Chopthespringonionandsoakinabowlofwaterforoneminute:allthedirtwillsettleatthebottomofthebowl.Removethechoppedonionanddrainwellonapapertowel.
Addthegarlictotheroom-temperaturecreamcheeseandbutter.Mixwellusinganelectricbeaterorahandwhisk.
Addthebacongreaseandbaconpieces.Setsomebaconasidefortopping.Seasonwithsaltandblackpepperandmixwell.
Lineacleantraywithparchmentpaperanduseaspoontocreatesmallmoundsofthemixture(about2tablespoons/30g/1.1ozeach).Placeinthefridgefor30to60minutestoset.Alternatively,simplytransferthemixturetoanairtightcontainerandrefrigerate:whenreadytoserve,justspoonout2tablespoons(30g/1.1oz)perserving.Storeinthefridgeforupto3days.
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◁KETOHUMMUSTraditionalhummus,whichismadefromchickpeas,ishighincarbs.Thisversion
isbothlow-carbandpaleo-friendly!4SERVINGS
5MINS
10TO15MINS
INGREDIENTS5.3ounces(150g)macadamianutsOptional:Handful(30g/1.1oz)cashewnuts3clovesgarlic,peeled1/4cup(60g/2.1oz)tahini1/4cup(60ml/2floz)extravirginoliveoil2to4tablespoons(30to60ml)lemonorlimejuice1/4cup(60ml/2floz)water2tablespoons(4g/0.1oz)choppedfreshtarragon(orbasilorparsley)1/2teaspoonsaltFreshlygroundblackpepperNUTRITIONFACTSPERSERVING
Totalcarbs:10.3g
Fiber:4.8g
Netcarbs:5.5g
Protein:5.8g
Fat:50.5g
Energy:490kcal
Macronutrientratio:Caloriesfromcarbs(4%),protein(5%),fat(91%)
Preheattheovento350°F(175°C,orgasmark5).Placethemacadamianuts(andcashews,ifusing)onabakingsheetandroastintheovenforabout10minutes,stirringonceortwicetopreventburning.
Mashthepeeledgarlicbeforeblendingtoavoidleavinglargepiecesinthesauce.
Placetheroastednuts,garlic,andtahiniinablender.Addextravirginoliveoil,limeorlemonjuice,andwater.Blenduntilsmoothandtransfertoabowl.
Addthechoppedherbs.Seasonwithsaltandblackpepperandmixwell.Servewithfreshly-cutvegetablessuchascucumbers,celerystalks,orbellpeppers.
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◁BACONDEVILEDEGGSBaconandeggsaren’tjustforbreakfast!Thesedeviledeggsareaclassic
ketosnackforanytimeofday.4SERVINGS
10MINS
20MINS
INGREDIENTSWater4largepasturedeggs3largeslices(90g/3.2oz)ofbacon1/2teaspoonsaltFreshlygroundblackpepper1/4cup(55g/1.9oz)mayonnaiseNUTRITIONFACTSPERSERVING(2deviledeggs)
Totalcarbs:0.6g
Fiber:0.1g
Netcarbs:0.6g
Protein:9.5g
Fat:21.8g
Energy:237kcal
Macronutrientratio:Caloriesfromcarbs(1%),protein(16%),fat(83%)
Preheattheovento375°F(190°C,orgasmark5).Fillasmallsaucepanuptothree-quartersfullwithwater.Hardboiltheeggsandthentransferthemtoabowlfilledwithcoldwater.
Meanwhile,laythebacononacookingrackandsetitonatraytocollectthebacongrease.Placethetrayintheovenandcookforabout10to15minutesuntilthebaconisbrowned.(Thetotalcookingtimedependsonthethicknessofthebaconslices.)
Halvetheeggslengthwise.Scooptheeggyolksintoasmallbowlandsettheemptyeggwhitesaside.Addthebacongreasetotheyolks,seasonwithsaltandblackpepper,andthenmashtheyolkswithafork.Addthemayonnaise.Crumblethebaconintothebowlandmixwell.Keepsomebaconasideforgarnish.Toptheeggwhitehalveswiththeeggyolkmixtureandtheremainingbaconandservetheeggsbythemselvesorontopoflettuceleaves.
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◁CURRIEDCOCONUTCHIPSTrustme:you’lltotallyfallinlovewiththeseketo-friendlychips.Theymakea
supersnackwhenyou’retryingtoavoidsweettreats.4SERVINGS
5MINS
10MINS
INGREDIENTS2tablespoons(30ml/1floz)extravirgincoconutoil,melted1teaspooncurrypowder1teaspoongarlicpowder1/4teaspooncayennepepper1/2teaspoonsalt2cups(120g/4.2oz)desiccatedcoconut,flakedNUTRITIONFACTSPERSERVING
Totalcarbs:8g
Fiber:5.2g
Netcarbs:2.9g
Protein:2.3g
Fat:26.3g
Energy:261kcal
Macronutrientratio:Caloriesfromcarbs(4%),protein(4%),fat(92%)
Preheattheovento350°F(175°C,orgasmark4).Inabowl,mixthemeltedcoconutoilwiththespicesandsaltandthenstirintheflakedcoconut.Spreadthecoatedcoconutonabakingsheetlinedwithparchmentpaperandbakefor4to7minutes.(Keepaneyeonthecoconut:itburnseasily,andifyoucookittoolong,itmaybecomebitter.)Whendone,removefromtheovenandsetasidetocool.Storeatroomtemperatureinanairtightcontainerforuptoamonth.
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ONION&POPPYSEEDCRACKERSDiptheseflavorfulketocrackersintoguacamole,sourcream,orpâtéifyou’re
afteraquickbiteontherun!16CRACKERS
15MINS
20MINS+CHILLING
INGREDIENTS2cups(200g/7.1oz)almondflour1/3cup(40g/1.4oz)coconutflour2tablespoons(18g/0.6oz)poppyseeds1teaspoonsalt1medium(110g/3.9oz)onion1largepasturedegg
Optional:2/3cup(60g/2.1oz)Parmesancheese
NUTRITIONFACTSPERCRACKER
Totalcarbs:4g
Fiber:2g
Netcarbs:2g
Protein:3.8g
Fat:7.7g
Energy:96kcal
Macronutrientratio:Caloriesfromcarbs(9%),protein(16%),fat(75%)
Mixallthedryingredientsinabowl.Droptheonionintoablenderandpulseuntilsmooth.Addtheonion,egg,andParmesancheese(ifusing)tothedrymixtureandcombinewell.Flattenthedoughinyourhandsandsetinthefridgefor30to60minutes.
Preheattheovento400°F(200°C,orgasmark6).Removethedoughfromthefridgeandplaceitbetweentwopiecesofparchmentpaperoraluminumfoil.Rollitoutorpressitdownwithyourfingersintoan8×12inch(20×30cm)bakingsheet.
Usingapizzacutterorsharpknife,cutthedoughinto16equalpiecesandthenplacethesheetintheovenfor12to15minutes.Whendone,removefromtheovenandsetasidetocool.TrythecrackerswithSmokeyFishPâté(here)orKetoHummus(here).
TIPThecrackerswillbeslightlychewy.Ifyoupreferthemcrispier,use3/4cup(75g/2.7oz)ofalmondflourorflaxmealinsteadofthecoconutflour.Alternatively,bakethemforanadditional20to30minutesonlow(225°F/110°C).
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PESTOCRACKERSUseyourfavoritepestosaucetomakeyourownversionofthesesavory,chewy
crackers.16CRACKERS
15MINS
20MINS+CHILLING
INGREDIENTS2cups(200g/7.1oz)almondflour1/3cup(40g/1.4oz)coconutflour1/4cup(30g/1.1oz)chiaseeds,ground1/2teaspoonsalt1largepasturedeggwhite1/2cup(125g/4.4oz)redorotherpestosauce
Optional:2/3cup(60g/2.1oz)Parmesancheese
NUTRITIONFACTSPERCRACKER
Totalcarbs:4.4g
Fiber:2.6g
Netcarbs:1.8g
Protein:4g
Fat:11.5g
Energy:130kcal
Macronutrientratio:Caloriesfromcarbs(5%),protein(13%),fat(82%)
Mixallthedryingredientsinabowl.Addtheeggwhite,pestosauce,andParmesancheese(ifusing)tothedrymixtureandcombinewell.Flattenthedoughinyourhandsandplaceinthefridgefor30to60minutes.
Preheattheovento400°F(200°C,orgasmark6).Removethedoughfromthefridgeandsetitbetweentwopiecesofparchmentpaperoraluminumfoil.Rollitoutorpressitdownwithyourfingersintoan8×12inch(20×30cm)bakingsheet.
Usingapizzacutterorsharpknife,cutthedoughinto16equalpiecesandbakefor12to15minutes.Whendone,removefromtheovenandsetasidetocool.EnjoythecrackerswithSmokeyFishPâté(here)orKetoHummus(here).
TIPThesecrackerswillbeslightlychewy.Ifyoupreferthemcrispier,use3/4cup(75g/2.7oz)ofalmondflourorflaxmealinsteadofthecoconutflour.Alternatively,bakeforanadditional20to30minutesonlow(225°F/110°C).
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◁SMOKYFISHPÂTÉThiseasy-to-makefishpâtéisjustloadedwithhealthyomega-3fattyacids.
8SERVINGS
5MINS
5MINS
INGREDIENTS1medium(100g/3.5oz)redonion1package(100g/3.5oz)smokedsalmon1large(200g/7.1oz)smokedmackerelfilet3.5ounces(100g)creamcheese1/2cup(115g/4.1oz)sourcream2tablespoons(30ml/1floz)freshlemonjuiceFreshlygroundblackpepper,totaste
NUTRITIONFACTSPERSERVING
Totalcarbs:2g
Fiber:0.2g
Netcarbs:1.8g
Protein:8.3g
Fat:10.4g
Energy:129kcal
Macronutrientratio:Caloriesfromcarbs(5%),protein(25%),fat(70%)
Peelandfinelychoptheonion.Putthesmokedsalmonandmackerelintoablendertogetherwiththecreamcheeseandsourcreamandthenpulseuntilsmooth.Addthelemonjuiceandseasonwithblackpepper.Addtheonionandpulsejustenoughtomixitin.(Don’tblenditincompletely:leavesomesmallpiecesinthemixture.)Servewithfreshly-cutvegetablesorasatoppingforUltimateKetoBread(here),Onion&PoppySeedCrackers(here),orPestoCrackers(here).
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ChapterFive:HEALTHYLUNCHIDEAS
It’s1p.m.,andbreakfastseemslikeanawfullylongtimeago.Yourstomachisrumbling,andthatmeansyouneedasatiatingmealthathasthestayingpowertoseeyouthroughtilldinner.Whatdoyoudo?Trysomeofthelow-carbrecipesinthischapter!Fromgrain-freesandwichestosalmonnorirollsandketo-friendlyproteinbars,herearesomeofmyfavoritewaystoenjoyahealthylunch.Andlotsoftheserecipescandodoubleduty,too:theyalsomakegreatlightdinners.
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VEGETABLEFRITTERSIcan’tgetenoughofthesevegetablefritters.Theymakeanicelightlunchorsidedish:servethemwithguacamole,sourcream,ormySpicyChocolateBBQ
Saucefordipping.12TO18FRITTERS
15MINS
45TO50MINS
INGREDIENTS1small(60g/2.1oz)redonion1large(200g/7.1oz)turnip1small(200g/7.1oz)celeriac2medium(400g/14.1oz)zucchini1/2teaspoonsalt1/4cup(55g/1.9oz)gheeorcoconutoil,melted1/3cup(50g/1.8oz)flaxmeal1teaspoongarlicpowder1teaspoonturmeric2largepasturedeggs
Optional:1/4cup(25g/0.9oz)Parmesanorshreddedcheddarcheeseor4slicescrispybacon
NUTRITIONFACTSPERSERVING(2to3fritters)
Totalcarbs:11.2g
Fiber:4.4g
Netcarbs:6.8g
Protein:5.5g
Fat:14.7g
Energy:193kcal
Macronutrientratio:Caloriesfromcarbs(15%),protein(12%),fat(73%)
Preheattheovento400°F(200°C,orgasmark6).Lineabakingsheetwithparchmentpaper.(Alternatively,youcanfrythefrittersinapangreasedwithghee.)
Peeltheonion,turnips,andceleriac.Washandleavetheskinonthezucchini.Slicetheonion.Usingajuliennepeeler,vegetablespiralizer,oraregulargrater,shredtheceleriac,turnips,andzucchiniintothin“noodles.”
Combineallthevegetablesintoamixingbowlandseasonwithsalt.Setasidefor20minutestoletthevegetablesreleasetheirjuices.Thenpatdrywithapapertowel.
Addthemeltedgheeorcoconutoil(iffrying,pourintothepaninstead),aswellastheflaxmeal,garlicpowder,turmeric,eggs,andParmesancheeseorbacon(ifusing).Seasonwithsaltagainandmixwell.Beginassemblingmedium-sizedfrittersonthebakingsheet;
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youshouldhaveabout12to18fritters.Placethefrittersintheovenandbakeforabout15to20minutes.
Whendone,thefrittersshouldbecrispyandlightlybrownedontop.Removefromtheovenandsetasidetocool.
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◁SALMON&SPINACHROULADESalmonandspinachworksowelltogether,especiallyinthislightlunchthat’spackedwithhealthyomega-3fattyacids.Itmakesanimpressivepartysnack,
too!4SERVINGS
15MINS
30MINS
INGREDIENTS2tablespoons(30g/1.1oz)gheeorbutter1clovegarlic,crushed1largepackagespinach,fresh(250g/8.8oz)orfrozen(275g/9.7oz)4largeeggs1/4teaspoonsalt1/4teaspooncreamoftartar5.3ounces(150g)creamcheese1/4cup(60g/2.1oz)sourcream1tablespoon(15ml/0.5floz)freshlemonjuice2medium(30g/1.1oz)springonionsorchives,2packages(200g/7.1oz)smokedsalmon
NUTRITIONFACTSPERSERVING
Totalcarbs:5.4g
Fiber:1.7g
Netcarbs:3.7g
Protein:20.3g
Fat:28.1g
Energy:337kcal
Macronutrientratio:Caloriesfromcarbs(4%),protein(23%),fat(73%)
Preheattheovento375°F(190°C,orgasmark5).LineabakingsheetoraSwissrollpanwithparchmentpaper.Washanddrythespinachifusingfresh.Inalargepan,heatthegheeovermediumheatandaddthecrushedgarlic.Cookforoneminuteandthenaddthespinach.Cookforanotherminuteuntilwilted(or,ifusingfrozenspinach,untilit’sdefrosted.)Removefromtheheatandsetaside.Oncecooled,pouroffanyexcessjuices.
Tomaketheroulade,separatetheeggwhitesfromtheeggyolks.Inonebowl,beattheeggyolks.Inaseparatebowl,beattheeggwhiteswiththesaltandcreamoftartaruntiltheycreatesoftpeaks.Next,slowlymixinthewhiskedeggyolks.Begentle:don’tdeflatetheeggwhiteswhilefoldingintheeggyolks.
Slowlyfoldtheeggsintothespinachmixture:startbycombiningjustafewtablespoons(45to55g/1.6to1.9oz)withthespinachandthenmixintheremainingeggs.
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Placethemixtureintheparchmentpaper-linedtrayandspreadevenly.Bakefor10to12minutesuntilitfirmsupandthetopislightlybrowned.Removefromtheovenandcoverwithadampkitchentoweluntilcool.Thiswillpreventtheeggsfromgettingtoodryandwillmaketherollingeasier.
Meanwhile,preparethefilling.Mixthecreamcheese,sourcream,lemonjuice,andfinelychoppedspringonionorchives.Seasonwithapinchofsaltandmixwell.
Fliptherouladeontoacuttingboard.Peelofftheparchmentpaperandstartaddingthefilling:Laythepiecesofsmokedsalmonallovertheroulade,leavingsmallgapsonallsides.Spreadthecreamcheesefillingoverthesalmonandthenrolluptherouladetightly.Serveimmediatelybycuttingintoslicesorwrapinaluminumfoilandkeeprefrigerated.
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◁HEALTHYSALMONBAGELSThisconvenient,keto-friendlylunchcanbemadeinadvance,thensnatched
fromthefridgeasyou’rerunningoutthedoorinthemorning.2SERVINGS
5MINS
5MINS
INGREDIENTS
2UltimateKetoBuns(here)2.1ounces(60g)creamcheese2tablespoons(30g/1.1oz)mayonnaise2tablespoons(6g/0.2oz)choppedchives1tablespoon(4g/0.14oz)choppedfreshdill1tablespoon(15ml/0.5floz)freshlemonjuice1package(100g/3.5oz)smokedsalmon
NUTRITIONFACTSPERSERVING
Totalcarbs:14.4g
Fiber:8.3g
Netcarbs:6g
Protein:23.8g
Fat:54.2g
Energy:597kcal
Macronutrientratio:Caloriesfromcarbs(4%),protein(16%),fat(80%)
FollowtherecipeforUltimateKetoBuns,butshapethepiecesintobagelsoruseadonutbakingpan.
Mixtogetherthecreamcheese,mayonnaise,chives,anddill.Halveeachbagelwidthwiseandspreadthecreamcheesemixtureoneachside.Drizzlethelemonjuiceoverthesmokedsalmonandthenplacethefishontopofthecreamcheeseontwoofthebagelhalves.Closeeachsandwichandserve.
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◁MEATYGUACMUFFINSMuffinswithmeat?Yes,youheardthatright!Thesehearty,savorymuffins
areevenbetterwhentoppedwithacreamyguacamole“frosting.”12MUFFINS
15MINS
35TO40MINS
INGREDIENTS2tablespoons(30g/1.1oz)gheeorlard2clovesgarlic,crushed1small(70g/2.5oz)whiteonion,diced
21/2cups(300g/10.6oz)Cauli-Rice(here)1.1pound(500g/17.6oz)beef,ground2largeeggs2teaspoonspaprika
1teaspoonDijonMustard(here)1/2teaspoonsalt
Guacamole“Frosting”
11/2medium(300g/10.6oz)avocados1small(70g/2.5oz)whiteonion,finelychopped2tablespoons(30ml/1floz)freshlysqueezedlimejuice1cup(150g/5.3oz)cherrytomatoes,coarselychopped2tablespoons(2g/0.07oz)choppedcilantro1smallhotchilepepper,chopped2clovesgarlicSaltandfreshlygroundblackpepper,totasteNUTRITIONFACTSPERMUFFIN
Totalcarbs:5.7g
Fiber:2.8g
Netcarbs:3g
Protein:9.6g
Fat:15.5g
Energy:197kcal
Macronutrientratio:Caloriesfromcarbs(6%),protein(20%),fat(74%)
Preheattheovento350°F(175°C,orgasmark4).
Heatthegheeinalargepanandaddthecrushedgarlicandfinelydicedonion.Cookfor3to5minutesandthenaddtheCauli-Rice.Cookforabout10minutes,stirringfrequently.Seasonwithsaltandsetaside.
Inabowl,mixthegroundbeef,eggs,paprika,mustard,andCauli-Ricemixture.Seasonwithsalttotasteandmixuntilwellcombined.Dividethemeatmixtureevenlybetween
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thecupsofamuffinpan,placeintheoven,andbakefor20to25minutesuntillightlybrownedandcrispyontop.Removefromtheovenandletcool.
Meanwhile,preparetheguacamole“frosting.”Halveandpeeltheavocados,removethestones,andputhalfoftheavocadointoabowl.Mashitwellwithafork.Addthefinelychoppedonion,limejuice,coarsely-choppedtomatoes,cilantro,chilepepper,andcrushedgarlic.
Dicetherestoftheavocadoandmixitintothesalad,butdonotmashit.Seasonwithsaltandblackpeppertotaste.Topeachofthemeatmuffinswiththeguacamoleandserve.
TIPUsinglimejuiceinyourguacandkeepingitinanairtightcontainerwillkeepitavibrantgreenforlonger.
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CHICKENCHARDWRAPSAlunchboxstaple,theseChickenChardWrapsaresuretostaveoffhungeruntil
dinnertime.2WRAPS
5MINS
15MINS
INGREDIENTSWater2largeeggs2medium(30g/1.1oz)springonionsorchives
1tablespoon(15g/0.5oz)DijonMustard(here)2tablespoons(30ml/1floz)freshlysqueezedlemonjuice
3tablespoons(45g/1.6oz)Mayonnaise(here)Saltandfreshlygroundblackpepper,totaste
2cups(250g/8.8oz)SimpleShreddedChicken(here)4to8large(180g/6.3oz)chardleaves
NUTRITIONFACTSPERSERVING
Totalcarbs:6.4g
Fiber:2.1g
Netcarbs:4.3g
Protein:32.1g
Fat:44g
Energy:545kcal
Macronutrientratio:Caloriesfromcarbs(3%),protein(24%),fat(73%)
First,hardboiltheeggs.Next,chopthespringonionsandplaceinabowlofwater:anydirtontheonionwillsettleatthebottomofthebowl.Removetheonionsanddrainwellonapapertowel.Mixthespringonionwiththemustard,lemonjuice,andmayo.Seasonwithsaltandblackpepper.Washthechardleaves.
PlacetheSimpleShreddedChickenontopofthechardleaves.Topwiththemayodressingandslicedhard-boiledegg.Wrapthechardaroundthefillingandeatimmediately.
TIPYoucanpreparehealthychardwrapsintheeveningandhavethemreadytotaketoworkinrefrigeratedlunchboxes.Simplyfillthechardwithsomeprotein(eggs,chicken,tuna,salmon,etc.)andaddhomemademayo,creamcheese,shreddedcheese,andyourfavoritespicesandherbs—theoptionsareendless!
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EASYCLOUDSANDWICHESAslightandfluffyastheirnamesuggests,thesegrain-freesandwichesare
idealforaquick,keto-friendlylunch.2SANDWICHES
10MINS
15MINS
INGREDIENTS
SandwichBuns2largeeggs,separatedPinchofsalt1/4teaspooncreamoftartar2/3cup(60g/2.1oz)gratedParmesanorcheddarcheese
Filling2tablespoons(30g/1.1oz)butter1/4cup(50g/1.8oz)creamcheese4slices(100g/3.5oz)high-qualityham2slices(56g/2oz)cheddarorSwisscheese4leaves(40g/1.4oz)lettuce
NUTRITIONFACTSPERSERVING
Totalcarbs:3.5g
Fiber:0.3g
Netcarbs:3.2g
Protein:34.3g
Fat:42.1g
Energy:520kcal
Macronutrientratio:Caloriesfromcarbs(2%),protein(26%),fat(72%)
Preheattheovento450°F(230°C,orgasmark8).Separatetheeggwhitesfromtheeggyolksandreservetheyolks.Addthesaltandcreamoftartartotheeggwhitesandwhipthemintoathickfoamusingawhiskorafoodprocessor.
GentlyfoldtheParmesancheeseintothewhiskedeggwhiteswithaspoon.(Foradairy-freebun,usefinelychoppedcrispybacon,ham,orfreshherbslikeparsley,basil,orchivesinplaceoftheParmesancheese.)Whisktheeggyolksandslowlymixthemintotheeggwhites.Begentle:don’tdeflatetheeggwhites.
Lineabakingsheetwithparchmentpaper.Usingaspoon,createfourmoundsofthefluffyeggmixture.Bakeintheovenforabout3minutes.Lowerthetemperatureto400°F(200°C,orgasmark6)andbakeforanother10minutes.Removefromtheovenandsetasidetocool.Topwithbutter,creamcheese,ham,cheddarcheese,andlettuceortrysomeofthefollowingoptions.
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TIPSFOROTHERFILLINGS(PERSERVING)Tunamelt:2ounces(56g)cannedtuna,2tablespoons(30g/1.1oz)mayo,1smallspringonion,1tablespoon(15ml/0.5floz)lemonjuice,1/4cup(30g/1.1oz)shreddedcheddarcheese
Tandoorichicken:3ounces(85g)shreddedchicken,2lettuceleaves,2tablespoons(30g/1.1oz)full-fatyogurt,and1teaspoontandoorispicemix
Pork&slaw:3ounces(85g)PerfectlyPulledPork(here),1/2servingCreamyKetoColeslaw(here)
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◁SALMONNORIROLLSTheseSalmonNoriRollsmakeexcellentworkdaylunchesorpartysnacks.You’ll
definitelywanttomakeenoughtoshare!4SERVINGS
15MINS
20MINS
INGREDIENTS
Norirolls2medium(300g/10.6oz)salmonfillets1/2teaspoonsalt,divided2tablespoons(30ml/1floz)freshlysqueezedlemonjuice1tablespoon(15g/0.5oz)gheeorcoconutoil4largeeggs1/4cup(55g/1.9oz)SpicyMayonnaise(recipebelow)4noriseaweedsheets4cups(120g/4.2oz)lettuceleaves1large(200g/7.1oz)avocado2tablespoons(8g/0.3oz)choppedfreshdill
SpicyMayonnaise1/2cup(110g/3.9oz)Mayonnaise(here)2tablespoons(30ml/1.1floz)SrirachaorhotsauceNUTRITIONFACTSPERSERVING(1uncutroll)
Totalcarbs:8.5g
Fiber:4.7g
Netcarbs:3.8g
Protein:25.3g
Fat:43.4g
Energy:516kcal
Macronutrientratio:Caloriesfromcarbs(3%),protein(20%),fat(77%)
First,cookthesalmon.Fillasteamingpotwithabout2inches(5cm)ofwater.Bringtoaboiloverhighheat.
Seasonthesalmonfilletswithapinchofthesaltanddrizzlewithhalfthelemonjuice.Reducetheheattomediumandplaceinthesalmoninasteamingbasket.Coverwithalidandcookfor8to10minutesoruntilthefishisopaqueandseparateseasilywhenpiercedwithafork.
Meanwhile,preparetheeggomelets.Greaseapanwithsomeoftheghee.Crackaneggintoasmallbowlandseasonwithapinchofthesalt.Mixwellwithaforkandpourthemixtureintothehotpan.Spreadtheeggasevenlyaspossibleoverthesurfaceofthepantomakeathinomelet:itdoesn’tneedtoberoundinshape.Cookuntilthetopisfirm.
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Removefromthepanandsetonaplate.Repeatwiththeremainingeggs;greasethepanagainifneeded.
PreparetheSpicyMayonnaisebymixingthemayonnaisewiththeSriracha.
Whenthesalmoniscooked,removetheskinandcrumblethefleshintoabowl.AddhalfoftheSpicyMayonnaiseandthechoppeddillandmixuntilwellcombined.KeeptheremainingSpicyMayonnaiseforlater.
Startassemblingtheroll.Placeaneggomeletontopofanorisheet.Makesuretheomeletdoesn’tcoverthewholenorisheet;leave1to2inches(2.5to5cm)onthesidessoyoucansealthenoriroll.Iftheomeletistoobig,cuttheedgesandputthecuttingsinthemiddleoftheroll.
Topeachwith1cup(30g/1.1oz)oflettuce,1/4oftheslicedavocado,and1/4ofthesalmonmixture.Makesureyouplacethefillingonlyonthefirsthalfoftheomeletsoyoucanwrapiteasily.Rollitup,wetthefreenoriedgewithafewdropsofwater,andsealwell.Settherollonaplatewiththesealedsidedowntokeepittight.Repeatwiththeremainingingredients.Leavetorestfor10to15minutesbeforeservingorputitinthefridge.Cuteachrollinto8piecesandservewiththeremainingSpicyMayonnaise.
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◁REUBENSANDWICHWhocouldsaynotothisketo-friendlyversionoftheclassicReubensandwich?It’sanirresistiblecombinationofsauerkraut,pastrami,Swisscheese,andRussian
dressing.2SANDWICHES
10MINS
15MINS
INGREDIENTS
RussianDressing1small(40g/1.4oz)pickle1/2teaspoongratedhorseradish
3tablespoons(45g/1.6oz)Mayonnaise(here)1tablespoon(15g/0.5oz)sourcreamormoremayonnaise1teaspoonSrirachaorhotsauce1medium(15g/0.5oz)springonionorchives1tablespoon(15ml/0.5floz)freshlysqueezedlemonjuice1tablespoon(4g/0.14oz)choppedfreshparsleySalttotasteSandwich2tablespoons(30g/1.1oz)butterorghee4slicesUltimateKetoBread(here)2slices(56g/2oz)Swisscheese1/2cup(75g/2.6oz)sauerkraut4slices(80g/2.8oz)pastramiorcornedbeefNUTRITIONFACTSPERSANDWICH
Totalcarbs:21.8g
Fiber:14.6g
Netcarbs:7.2g
Protein:34.9g
Fat:64.5g
Energy:752kcal
Macronutrientratio:Caloriesfromcarbs(4%),protein(19%),fat(77%)
First,maketheRussiandressing.Gratethepickleandpeelandgratethehorseradish.Puttheminabowlwiththeremainingingredientsforthedressing,mix,andsetaside.
Spread1/2tablespoon(7.5g/0.3oz)ofbutterorgheeoneachbreadslice.TurntheslicesoverandspreadhalfoftheRussiandressingontheotherside.
Overtwoslices,spreadhalfofthecheese,halfofthesauerkraut,andallofthepastrami.SpreadtheremainingRussiandressingoverthepastramiandtopwiththeremaining
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sauerkrautandcheese.Placetheremainingsliceofbreadontop,withthebutteredsideup.
Heataregularoragriddlepanoveramedium-highheat.Placethesandwichinthepanandpressdownonitwithaspatula.(Alternatively,youcanuseasandwichpress.)Cookforabout5minutesoneachsideuntilthebreadiscrispyandbrownedandthecheesestartstomelt.Whendone,serveimmediately.
TIPForalighteroption,substitutetheUltimateKetoBreadwithFluffyGrain-FreeSunflowerBread(here).
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ZUCCHINILASAGNAThislighterversionofeveryone’sfavoriteItaliandishwillhelpyoustayfullerforlonger.IthasabitofaGreektwist,too,sinceituseslambinsteadof
beef.4SERVINGS
10MINS
35TO40MINS
INGREDIENTS2tablespoons(30g/1.1oz)ghee2clovesgarlic,crushed1.3pounds(600g)lamb,ground2teaspoonsoregano,dried2teaspoonsbasil,dried1tablespoon(7g/0.25oz)paprika1/2teaspoonsalt4medium(800g/1.7lb)zucchini1cup(240g/8.5oz)canneddicedtomatoes2/3cup(60g/2.1oz)Parmesancheese,gratedNUTRITIONFACTSPERSERVING
Totalcarbs:11.3g
Fiber:3.8g
Netcarbs:7.5g
Protein:34.5g
Fat:43.4g
Energy:563kcal
Macronutrientratio:Caloriesfromcarbs(5%),protein(25%),fat(70%)
Heatalargepangreasedwithgheeandaddthecrushedgarlic.Cookforoneminuteandthenaddthegroundlamb,driedoregano,basil,paprika,andsalt.Mixandcookuntilthemeatisbrownedonallsides.Whendone,removefromtheheatandsetaside.
Preheattheovento400°F(200°C,orgasmark6).Meanwhile,preparethezucchini.Washthezucchinianduseapotatopeelerorasharpknifetothinlyslicethezucchiniintowide“noodles.”Layathirdofthezucchinislicesinalargecaseroledishandtopwithhalfofthemeatmixture.AddathirdoftheParmesancheese,thenanotherlayerofzucchinislices.AddtheremaininglayerofthemeatmixtureandtopwithmoreParmesanandthelastlayerofthezucchinislices.
SprinklethetopofthelasagnawiththeremainingParmesancheeseandplaceintheoven.Cookfor25to30minutes.Whendone,removefromtheovenandsetasidetocoolfor10minutes.Enjoyimmediatelyorrefrigeratewhencompletelycoolandstoreforupto3days.
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BACON-WRAPPEDLIVERPÂTÉEvenifyouthinkyoudon’tlikeoffal,you’restillgoingtolovethisrecipe.
Chickenliverhasamildertasteandgoessurprisinglywellwithcrispybacon.Ilikeaddingthesetogreensaladsorservingthemashorsd’oeuvresatparties.
4SERVINGS
15MINS
40TO45MINS
INGREDIENTS1pound(450g)chickenliver1/4cupgheeorlard(56g/2oz)1mediumwhiteonion(110g/3.9oz),peeledandfinelychopped2clovesgarlic,peeledandcrushed1/2smallceleriac(100g/3.5oz),peeled8slices(120g/4.2oz)ofthinly-cutbaconSaltandfreshlygroundblackpepper,totaste
NUTRITIONFACTSPERSERVING
Totalcarbs:6.2g
Fiber:1g
Netcarbs:5.2g
Protein:23.9g
Fat:26.8g
Energy:366kcal
Macronutrientratio:Caloriesfromcarbs(6%),protein(27%),fat(67%)
Preheattheovento325°F(160°C,orgasmark3).Chopthechickenliversintosmallpieces.Heathalfofthegheeinapanandaddthelivers.Cookforjustabout3minutesuntiltheliversarebrownedontheoutsidesbutstillpinkinside.Transfertheliverstoablenderandpulseuntilsmooth.
Placetheremaininggheeintoacleanpanandaddtheonion,garlic,andceleriac.Cookoveramediumheatforabout10minutes,stirringfrequently.
Addthecookedonion-celeriacmixturetothepureedchickenliversintheblenderandpulseuntilsmooth.Forachunkiertexture,reservesomeofthecookedvegetablestoaddinafterblending.
Cutthebaconsliceslengthwiseinto16slices.Seasonthelivermixturewithsaltandblackpeppertotasteanduseaspoontoformitintosmallovals.Placeanovalonasliceofbaconandwrapthebaconaroundthepâtétocreate16smallparcels.Transfertoabakingsheetandcookfor25to30minutes.
Whendone,removefromtheovenandsetaside.Servewarmoratroomtemperature,insaladsorontheirown.
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SPICEDCOCONUTGRANOLABARSThesegranolabarsaresofilling:they’restandalonemealsinthemselves.Keepa
fewinthecarorinyourbagincaseyouneedanon-the-gosnack.8SERVINGS
10MINS
30MINS
INGREDIENTS1/2cup(35g/1.2oz)eachunsweeteneddriedshreddedcoconutandflakedcoconut1/4cup(35g/1.2oz)eachalmonds,macadamianuts,pecans,chiaseedsandpumpkinseeds1/3cup(35g/1.2oz)wheyproteinoreggwhiteproteinpowder1tablespoon(7g/0.25oz)pumpkin-spicemix1/4cup(40g/1.4oz)erythritol,powderedPinchsalt2largeeggwhites3/4cup(185g/6.6oz)coconutbutterorToastedNutButter(here)2tablespoons(30g/1.1oz)extravirgincoconutoilorbutter1/2cup(120ml/4.2floz)coconutmilk15to20dropsliquidstevia
NUTRITIONFACTSPERSERVING
Totalcarbs:12.7g
Fiber:8.5g
Netcarbs:4.2g
Protein:11.3g
Fat:33.9g
Energy:377kcal
Macronutrientratio:Caloriesfromcarbs(5%),protein(12%),fat(83%)
Preheattheovento325°F(160°C,orgasmark3).Placetheshreddedandflakedcoconutinalargemixingbowl.Roughlychopthealmonds,macadamianuts,andpecans.Addthenuts,thenthechiaandpumpkinseeds,proteinpowder(plainorvanilla),pumpkinspicemix,powderederythritol,andsalt.Mixuntilwellcombined.
Puttheeggwhites,coconutbutter(orToastedNutButter),coconutoil,coconutmilk,andliquidsteviaintoasmallsaucepanandgentlyheatuntilmeltedandcombined.Pourthecoconutmixtureintothedrymixtureandcombinewell.
Linean8×8inch(20×20cm)panwithparchmentpaperoruseasiliconepan.Scoopthemixtureintothedishandspreaditoutevenlyusingaspatula.Bakeforabout30minutes.Whendone,removethedishfromtheovenandplaceitonaracktocool.Letthegranolacoolcompletelybeforecuttinginto8bars.Storeatroomtemperatureinanairtightcontainerforupto5daysorrefrigerateforupto10days.
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TIPYoucanmakeyourownpumpkinspicemix.Toget1/2cup(48g/1.7oz)pumpkinpiespicemix,combine1/4cup(28g/1oz)Ceyloncinnamon,2tablespoons(11g/0.4oz)groundginger,2teaspoonsgroundnutmeg,1teaspoongroundcloves,and1teaspoongroundallspice.Optionally,add1/2teaspoongroundcardamomand1/2teaspoongroundmace.Storeinanairtightcontainerinyourcupboard.
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◁FUDGYPROTEINBARSThesechocolateyketobarsaresomeofthebestI’veevercreated.They’re
super-easytoprepare,andthey’resofilling!8SERVINGS
10MINS
10MINS+CHILLING
INGREDIENTS
1recipe(about500g/17.6oz)ChocolateHazelnutButter(here),atroomtemperature1cup(100g/3.5oz)wheyproteinoreggwhiteproteinpowder1/2cup(50g/1.8oz)almondflourOptional:10to15dropsliquidstevia2tablespoons(28g/1oz)cacaonibsordarkchocolate,85%cacaoormore,chopped
NUTRITIONFACTSPERSERVING
Totalcarbs:14.4g
Fiber:7g
Netcarbs:7.4g
Protein:19.3g
Fat:41.4g
Energy:476kcal
Macronutrientratio:Caloriesfromcarbs(6%),protein(16%),fat(78%)
PlacetheChocolateHazelnutButterinabowl.Addthewheyprotein,almondflour,andliquidstevia(ifusing).Mixuntileverythingiswellcombined.
Linean8×8inch(20×20cm)panwithparchmentpaperoruseasiliconepan.Scoopthemixtureintothedishandspreaditevenlyusingaspatula.Sprinklewithcacaonibsorchoppeddarkchocolate.Placeinthefridgeforupto2hoursoruntilset.Useapizzacuttertosliceinto8bars.Keeprefrigeratedsothebarswon’tmelt.Storeinthefridgeforupto10days.
TIPCoconutoilandnutbutterssoftenatroomtemperature,somakesureyoukeepyourketomealsrefrigerated.Ifyoutakethebarstowork,makesureyouplacetheminasecurecontainerandgetthembackinthefridgeassoonaspossible.
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ChapterSix:SATISFYINGSOUPS&SALADS
Whenyou’refollowingalow-carbdiet,it’ssoimportanttoeatplentyofnutrient-densefood,suchasvegetables,avocados,meat,andnuts.That’llhelpyoustaveoffhungerpangsandovercomesugarcravings—andsowilltherecipesinthischapter.FromcrunchyCaesarsaladservedinhomemadecheese“bowls”tocreamygreengazpachoandastick-to-your-ribschickenminestrone,thesesoupsandsaladsaregreatontheirownashealthy,work-friendlylunchesoraslightdinners,buttheyalsoworkwellasstartersorsidedishesforlarger,longermeals.
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CREAMYGREENGAZPACHOThiscold,refreshingsoupishighinpotassium,andit’sjustwhatyouwantfora
lightlunchonahotsummer’sday.4SERVINGS
10MINS
10MINS
INGREDIENTS2large(400g/14.1oz)avocados1large(300g/10.6oz)cucumber1large(160g/5.6oz)greenpepper1medium(110g/3.9oz)whiteonion2clovesgarlic,crushed1(15g/0.5oz)jalapeñopepper,deseededJuicefrom1lime2to4tablespoons(2to4g/0.07to0.1oz)choppedcilantro,totaste1/2cup(120ml/4floz)extravirginoliveoilSaltandfreshlygroundblackpepper,totasteOptional:1cup(230g/8.2oz)sourcreamorfull-fatyogurt
NUTRITIONFACTSPERSERVING
Totalcarbs:16.4g
Fiber:8.6g
Netcarbs:7.8g
Protein:3.3g
Fat:42.3g
Energy:438kcal
Macronutrientratio:Caloriesfromcarbs(7%),protein(3%),fat(90%)
Halvetheavocadoandremovethepit.Peelandsliceitandplaceitinablender.Wash,peel,andslicethecucumber.Wash,halve,anddeseedthegreenbellpepperandthensliceitintostrips.Addbothtotheblenderwiththeavocado.
Peelandroughlychoptheonionandgarlic,wash,halveanddeseedthejalapeño,andputeverythingintotheblender.Addthelimejuice,cilantro,andoliveoil.Savealittleoftheoliveoilandcilantroforgarnish.Seasonwithsaltandblackpepper.
Pulsealltheingredientsuntilsmooth.(Youcanuseahandblender,too,butitwilltakelongertoprocess.)Transfertoaservingbowlanddrizzlesomeoliveoilontop.Addadollopofsourcreamorfull-fatyogurtforatouchofcreaminess.
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◁SLOVAKSAUERKRAUTSOUPBasedonadelicioussoupmadeinSlovakiaandtheCzechRepublicduringtheholidayseason,thisrecipeisoneofmyabsolutefavorites!It’slow-carbcomfort
foodatitsbest.10SERVINGS
20MINS
2HOURS
INGREDIENTS1.3pounds(600g)porkshoulder1/4cup(56g/2oz)gheeorlard1/4teaspooneachgroundclovesandnutmeg1.3pounds(600g)sauerkraut
11/2cups(45g/1.6oz)wildmushrooms,dried2clovesgarlic,crushed2tablespoons(30g/1.1oz)tomatopuree,unsweetened1teaspooneachwholepeppercornsandsalt1tablespoon(7g/0.24oz)carawayseeds4bayleaves2cups(480ml/16floz)BoneBroth(here)
11/2quarts(1.5L/50.7floz)water1large(200g/7.1oz)Hungariansalami,sliced1medium(500g/17.6oz)rutabagaNUTRITIONFACTSPERSERVING
Totalcarbs:11.8g
Fiber:4g
Netcarbs:7.7g
Protein:17.7g
Fat:25.5g
Energy:345kcal
Macronutrientratio:Caloriesfromcarbs(9%),protein(21%),fat(70%)
Dicetheporkintomedium-sizedpieces.Heatthegheeinalargepotandthenaddthepork,groundcloves,andnutmeg.Brownthemeatonallsides,stirringfrequently.
Addthesauerkraut,driedmushrooms,crushedgarlic,tomatopuree,peppercorns,carawayseeds,bayleaves,salt,BoneBroth,andwater.Coverwithalidandletthemixturesimmerfor60to75minutesoruntilthesauerkrautistender.
Slicethesausage.Peelanddicetherutabagaintomediumpiecesandsetaside.Oncethesauerkrautistender,addthesausageandrutabagaandcookforanother15to20minutesoruntiltherutabagaistender.Ifusingheavywhippingcream,pouritinnowandmixwell.
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Whendone,removethesoupfromtheheatandtaste.Seasonitwithmoresaltifneeded.Removethepepercornsandbayleavesbeforeserving.TrywithadollopofsourcreamandasideofUltimateKetoBuns(here).
TIPS•Ifyoudon’teatpork,youcanusebeef,suchasbraisingsteak,instead;however,beefmayrequireadditionalcookingtime.
•Ifyouthinkthesoupwillbetoosourforyou,placethesauerkrautinacolanderandrinsewithcoldwaterbeforeaddingittothesoup.
•Useaspicebagforeasyremovalofthepeppercornsandbayleafwhenthesoupisdone.
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CREAMOFZUCCHINISOUPCreamyandsatisfying,thissoupistheultimatewinterwarmer,andit’sextra-specialwhenit’sservedwithadollopofsourcreamorsomecrispbacon.
6SERVINGS
15MINS
30MINS
INGREDIENTS2large(500g/17.6oz)zucchini1large(200g/7.1oz)leek2tablespoons(30g/1.1oz)gheeorlard2clovesgarlic,crushed3cups(720ml/0.75quart)chickenstock(here)1cup(240ml/8floz)heavywhippingcreamorcoconutmilk3cups(375g/13.1oz)SimpleShreddedChicken(here)Saltandfreshlygroundblackpepper,totaste2tablespoons(8g/0.3oz)choppedfreshparsleyorchives
Optional:8slicescrispedbaconor11/2cup(345g/12oz)sourcreamontopNUTRITIONFACTSPERSERVING
Totalcarbs:8.8g
Fiber:1.5g
Netcarbs:7.3g
Protein:16.4g
Fat:32.7g
Energy:393kcal
Macronutrientratio:Caloriesfromcarbs(7%),protein(17%),fat(76%)
Washanddicethezucchiniandslicetheleek.Soaktheslicedleekinabowlofwater:anydirtwillsettleatthebottomofthebowl.Draintheleekwellonapapertowel.
Heatthegheeinalargepotandaddthecrushedgarlic.Cookforoneminuteandthenaddthezucchiniandleek.Cookforabout5minutes,stirringcontinuously.
Addthechickenstockandbringtoaboil.Reducetheheatandsimmerforabout20minutesoruntiltheleekandzucchiniaretender.Removefromtheheat.
Mixwithahandblenderorpourintoafoodprocessorandpulseuntilsmooth.Returnthesouptotheheatandaddtheheavywhippingcreamandchicken.Cookforanother5minutestoheatthrough.Seasonwithsaltandblackpeppertotaste.Garnishwithchoppedherbs.Tryitwithcrisped-upbaconorsourcreamontopandUltimateKetoBuns(here)ontheside.
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CHICKENMINESTRONEMylow-carb,paleo-friendlytakeonthistraditionalItaliansoupisaneasywayto
makeuseofseasonalproduceorfrozenvegetables.8SERVINGS
20MINS
50MINS
INGREDIENTS1medium(110g/3.9oz)whiteonion2clovesgarlic,crushed2medium(80g/2.8oz)celerystalks1small(50g/1.8oz)leek1medium(200g/7.1oz)zucchini
11/2cups(150g/5.3oz)greenbeans3cups(210g/7.4oz)savoycabbage,shredded6slices(90g/3.2oz)thinly-cutpancettaorbacon2tablespoons(30g/1.1oz)gheeorlard2bayleaves3cups(360g/12.7oz)dicedcannedtomatoes
2quarts(2liters/67.6floz)chickenstock(here)1quart(1liter/33.8oz)water
4cups(500g/17.6oz)SimpleShreddedChicken(here)Saltandblackpepper,totasteFreshbasilandoreganototaste1/2cup(125g/4.4oz)pesto(here)
NUTRITIONFACTSPERSERVINGTotalcarbs:9.6gFiber:3.2gNetcarbs:6.4gProtein:18.9gFat:28.3gEnergy:371kcaMacronutrientratio:Caloriesfromcarbs(7%),protein(21%),fat(72%)
First,preparethevegetables.Peelandslicetheonionandcrushthegarlic.Washandslicethecelerystalksandleek.Washanddicethezucchini.Wash,trim,andcutthegreenbeansintothirds.Washandshredorslicethesavoycabbage.Next,dicethepancetta.
Heatalargepotoveramediumheatandaddtheghee.Cooktheonionandgarlicjustabout2to3minutesbeforeaddingtheslicedpancetta.Stircontinuouslyuntillightlybrowned.
Addtheleek,zucchini,greenbeans,savoycabbage,andbayleaf.Cookforabout10minutes,stirringfrequently.Addthetomatoes.
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Pourinthechickenstockandbringtoaboil.Coverwithalidandsimmerforabout30minutesoruntilthevegetablesaretender.Addmorewaterorstockifthesoupistoothick.Seasonwithsaltandblackpepper.Finally,addtheSimplyShreddedChicken,basil,andoreganoandremovefromtheheat.
Pourintobowlsandfinisheachwithatablespoon(15g/0.5oz)ofhomemadepesto(orsprinklewithgratedParmesancheeseinstead).ServewithUltimateKetoBuns(here).
TIPS•Trytoppingwithacup(100g/3.5oz)ofParmesancheeseinsteadofthepesto.
•Thissoupmakes8servings,soifyou’remakingitjustforyourself,halvetherecipeorfreezetheremainingsoupintomanageableportions.
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◁CREAMYCAULIFLOWER&CHORIZOSOUPHeartyandwarming,thissweet-and-spicysoupmatchesketo-friendlycauliflowerwithrobust,meatychorizoinafantasticone-bowlmeal.
6SERVINGS
15MINS
30MINS
INGREDIENTS1large(1kg/2.2lb)cauliflower2clovesgarlic1medium(110g/3.9oz)whiteonion3tablespoons(45/1.6oz)gheeorlardSaltandfreshlygroundblackpeppertotaste
4cups(about1liter/33.8oz)chickenstock(here)orBoneBroth(here)1large(200g/7.1oz)SpanishchorizoLeavesfrom1to2sprigsfreshrosemary,chopped
Optional:11/2cup(336g/12oz)crèmefraîcheorheavywhippingcream
NUTRITIONFACTSPERSERVING
Totalcarbs:11g
Fiber:3.7g
Netcarbs:7.3g
Protein:14.7g
Fat:24g
Energy:312kcal
Macronutrientratio:Caloriesfromcarbs(10%),protein(19%),fat(71%)
Washthecauliflowerandcutitintosmallflorets.Peelandslicethegarlicandonion.Heat2tablespoons(30g/1.1oz)ofthegheeinalargepotandthensautéetheonionandgarlicovermediumheatforabout10minutesoruntillightlybrowned,stirringfrequently.
Addthecauliflowerflorets,salt,blackpepper,andthechickenstock.Coverandsimmerforabout15minutes.
Meanwhile,finelysliceordicethechorizoandchoptherosemary.Heattheremaininggheeinaseparatepanandaddthechorizoandrosemary.Cookforabout5minutesuntilthechorizoiscrispyandsetaside.
Whenthecaulifloweristender,removethesoupfromtheheatandsetasidefor5minutes.Blendwithahandblendertomakethesoupsmoothandcreamyorpourintoafoodprocessorandpulse.Ladleintoservingbowls.Garnisheachwiththecrispchorizoandrosemaryanddrizzleinsomeofthechorizojuice.
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SPICYTHAI“NOODLE”SOUPUseprawnshellstomakeyourownfishstockinthisquickanddelicioussoup
infusedwithAsianflavors.8SERVINGS
20MINS
1HOUR
INGREDIENTS1.3pounds(600g)prawns,shellsonBunchfreshcilantro3tablespoons(45g/1.6oz)gheeorcoconutoil4clovesgarlic,crushed1medium(110g/3.9oz)whiteonion,peeledanddiced1tablespoon(8g/0.3oz)gingerorgalangal1lemongrassstalk,chopped4limeleavesor2teaspoonsfreshlygratedlimezest1to2smallhotchilepeppers2quarts(2liters/67.6floz)chickenstock1/2pound(230g)wildmushrooms,suchasoyster2medium(400g/14.1oz)zucchini1small(300g/10.6oz)rutabaga3tablespoons(45ml/1.5floz)fishsauce2cups(480ml/16floz)coconutmilk
Juicefrom1to2limes(about1/4cup/60ml/2floz)Saltandfreshlygroundblackpepper,totaste
NUTRITIONFACTSPERSERVING
Totalcarbs:8.8g
Fiber:1.9g
Netcarbs:6.8g
Protein:15.8g
Fat:22.2g
Energy:284kcal
Macronutrientratio:Caloriesfromcarbs(9%),protein(22%),fat(69%)
Peelanddeveintheprawns:reservetheshellsforthefishstock.Meanwhile,storetherawprawnsinthefridge.Washandtearthecilantroleavesoffthestalks;you’llusethestalksforthefishstockandtheleavesforthefinalgarnish.Wash,deseed,andfinelychopthechilepeppers.
Heatthegheeinalargepotoveramediumheatandthenaddtheprawnshells.Cookforafewminutes,stirringfrequently,untiltheshellsbecomered.Addthegarlic,onion,ginger,lemongrassstalk,choppedcilantrostalks,limeleaves,andchoppedchilepeppers.Cookforabout5minutes,continuingtostirfrequently.
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Pourthechickenstockintothepotandbringtoaboil.Coverwithalidandsimmerforabout30minutes.Whendone,pourthebroththroughasieveanddiscardanysolids.
Cleanandslicethemushrooms.Washthezucchiniand,usingajuliennepeeleroravegetablespiralizer,peelthezucchiniintothin“noodles.”Alternatively,youcandicethezucchiniinto1-inchpieces.Peelanddicetherutabagainto1/2-to1-inch(1.3to2.5cm)pieces.
Returnthebrothtotheheat.Addthemushrooms,zucchini,andrutabaga,followedbythefishsauce,coconutmilk,limejuice,salt,andblackpepper.Cookovermediumheatfor15to20minutesoruntiltherutabagaistender.Addtherawprawnsandcookforanother2to3minutes.Whendone,spoonintoservingdishesandgarnishwiththereservedcilantroleaves.
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CREAMYKETOCOLESLAWPairthisaddictivesaladwithroastedmeatsoruseitasafillinginlow-carb
buns.4SERVINGS
10MINS
10MINS
INGREDIENTS1/2head(400g/14.1oz)greenorwhitecabbage1small(50g/1.8oz)carrot1small(60g/2.1oz)redonion1/4cup(55g/1.9oz)Mayonnaise(here)1/4cup(60g/2.1oz)sourcreamormoremayonnaise1tablespoon(15ml/0.5floz)lemonjuice1tablespoon(15ml/0.5floz)applecidervinegar1/2teaspoonceleryseeds1teaspoonDijon(here)orwholegrainmustardSaltandfreshlygroundblackpeppertotasteOptional:1tablespoon(10g/0.4oz)erythritolorSwerveor5dropsliquidstevia
NUTRITIONFACTSPERSERVING
Totalcarbs:9.3g
Fiber:3.2g
Netcarbs:6.1g
Protein:2g
Fat:14.8g
Energy:167kcal
Macronutrientratio:Caloriesfromcarbs(15%),protein(5%),fat(80%)
Washandcutthecabbageinhalf.Removethehardstemand,usingeitherasharpknifeoramandolin,finelyslicethecabbage.Placeinabowl.Peelandjuliennethecarrotandthinlyslicetheredonion.Addtothebowlwiththecabbage.
Forthedressing,inamixingbowl,combinethemayonnaise,sourcream,lemonjuice,applecidervinegar,celeryseeds,andwholegrainmustard.Seasonwithsaltandblackpeppertotaste.Addthedressingtothebowlwiththevegetablesandtosswell.Serveimmediatelyorstoreinanairtightcontainerforupto3days.
TIPGoaheadandmakeyourcoleslawinadvanceandthenstoreitinthefridgeforanhourortwo:ittastesbestifyoulettheflavorscombineforalittlewhilebeforeserving.
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◁VEGETARIANSTUFFEDAVOCADOSomedaysyoujustdon’tfeellikeeatingmeat—andthat’swhenyou’llreachforthislight,brightcombinationofavocado,sweetceleriac,andlemon.
2SERVINGS
10MINS
5MINS
INGREDIENTS1small(120g/4.2oz)celeriac2large(400g/14.1oz)avocados,halved2tablespoons(30ml/1floz)freshlysqueezedlemonjuice2teaspoonsfreshlygratedlemonzest4tablespoons(60g/2.1oz)Mayonnaise(here)SaltandfreshlygroundblackpeppertotasteNUTRITIONFACTSPERSERVING
Totalcarbs:23.8g
Fiber:14.9g
Netcarbs:8.9g
Protein:5.6g
Fat:54.3g
Energy:570kcal
Macronutrientratio:Caloriesfromcarbs(7%),protein(4%),fat(89%)
Peeltheceleriac.Usingagraterwiththesmallestholes,finelygratetheceleriacintoabowl.Leavinga1/4-to1/2-inch(6to13mm)layerofavocadoalongtheinsidesoftheskins,scoopthemiddleoftheavocadohalvesoutintoabowlwiththeceleriac.Addthelemonjuice,lemonzest,mayonnaise,salt,andblackpepperandcombine.Filltheavocadohalveswiththemixtureandenjoy!
TIPInsteadofmayo,youcansubstitutethesameamountofcreamcheeseorhealthyoils,suchasavocado,macadamia,orextravirginoliveoil.
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◁GRATEDGREEN&FETASALADThisGreek-stylesaladmakesasupersummertimelunchordinner.Andit’s
evenbetterwhenit’stoppedwithcrispybacon!4SERVINGS
5MINS
5MINS
INGREDIENTS1large(300g/10.6oz)cucumber1large(300g/10.6oz)zucchini1large(150g/5.3oz)greenpepper2medium(30g/1.1oz)springonions2cups(300g/10.6oz)fetacheese,crumbled
Dressing3tablespoons(45ml/1.5floz)extravirginoliveoil2tablespoons(30ml/1floz)freshlysqueezedlemonjuice2tablespoons(12g/0.4oz)choppedfreshmint1/4teaspoonchileflakesSaltandfreshlygroundblackpepper,totaste
NUTRITIONFACTSPERSERVING
Totalcarbs:10.2g
Fiber:2.3g
Netcarbs:7.8g
Protein:12.6g
Fat:26.6g
Energy:322kcal
Macronutrientratio:Caloriesfromcarbs(10%),protein(16%),fat(74%)
Washandgratethecucumberandzucchini.Youcanuseajuliennepeeleroraspiralizertoslicethemandcreatethin“noodles.”Wash,deseed,andthinlyslicethegreenbellpepper.Washandslicethespringonions.Addthefetacheese.
Tomakethedressing,mixtogetheralltheingredients.Pouritoverthesaladandcombinewell.Letitsitfor5to10minutesbeforeserving.Topwithcrispybacon,ifyoulike.
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◁CAESARSALADINACHEESEBOWLUseyourfavoritecheesetomakethesefunbowls—thenpackthemwith
Caesarsaladforalusciouslow-carblunch.2SERVINGS
20MINS
30MINS
INGREDIENTS
CaesarSalad
11/2cups(150g/5.3oz)gratedParmesancheese4slices(60g/2.1oz)thinly-cutbacon2small(200g/7.1oz)chickenbreasts1tablespoon(15g/0.5oz)gheeorcoconutoilSaltandfreshlygroundblackpepper,totaste2small(200g/7.1oz)headslettuce1cup(150g/5.3oz)cherrytomatoesDressing
3tablespoons(36g/1.3oz)sourcreamorMayonnaise(here)1tablespoon(15ml/0.5floz)extravirginoliveoil1clovegarlic,crushed2tablespoons(30ml/1floz)freshlysqueezedlemonjuice
1teaspoonDijonMustard(here)2teaspoonsoregano,driedSaltandfreshlygroundblackpeppertotasteNUTRITIONFACTSPERSERVING
Totalcarbs:10.5g
Fiber:2.9g
Netcarbs:7.6g
Protein:53.3g
Fat:45.3g
Energy:663kcal
Macronutrientratio:Caloriesfromcarbs(5%),protein(33%),fat(62%)
First,preparethecheesebowl.Preheattheovento400°F(200°C,orgasmark6)andlineabakingsheetwithparchmentpapercutinhalf(onehalfpercheesebowl).GratetheParmesancheeseandspreadonthebakingsheetintointheshapeoftworoughcircles.TheParmesancheesewon’tmeltasmuchasothertypesofcheesewithhigherfatcontents,likecheddar,sothesizeofthecheesecirclewillbealmostthesameafterit’sbaked.Keepthatinmindwhenarrangingthecheese,sinceyou’llneedtobeabletocreateacheese“bowl”fromit.
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Bakeintheovenforabout5minutes.Watchitcarefully:Thecheesecrustshouldbegoldenincolor,notbrown.Ifyoubakeitfortoolong,itwilltastebitter.Whendone,removefromtheovenandallowtocoolforaboutaminute.
Tocreatethecheesebowl,setasmallbowlupside-downandthencarefullylifttheparchmentpaperoffthetrayandflipthecheeseoverthebowl.Lightlypresstheedges,ifneeded,andletcoolinthatpositionforatleast5minutes.Youcanleavethecheeseonthebowlwhileyoupreparethesaladfilling.
Pan-frythebaconstripsuntilcrisp.Whendone,tearorslicethebaconintosmallerpieces.Brushthechickenbreastwithgheeandseasonwithsaltandblackpeppertotaste.Cookonagriddlepanoraregularpanonbothsidesuntilthetopisbrownandcrispyandtheinsideiscookedthrough.Whendone,letthechickencoolslightlyonacuttingboardbeforeslicingintostrips.
Preparethedressingbymixingthesourcreamormayo,oliveoil,crushedgarlicclove,lemonjuice,Dijonmustard,andoregano.Seasonwithsaltandblackpepperandsetaside.
Washandpatdrythelettuceleavesandarrangetheminthecheesebowl.Washandslicethecherrytomatoes.Addthecherrytomatoes,slicedbacon,andchickenstrips.Pourthedressingovertop.Enjoywhilethechickenisstillwarm.
TIPS•Ifyoufindthatmakingthecheesebowlsistoochallenging,makesmallcheesecrispsinsteadandservealongsidethesalad.Simplyscoopateaspoonofthegratedcheeseontoabakingsheetlinedwithparchmentpaperandrepeatuntilyouuseupallthecheese,leavingasmallgapbetweeneach.Bakefor10to15minutesoruntilcrispy.
•YoucantrymakingcheesebowlswithothertypesofcheesesuchasCheddarorgouda.
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◁CURRIEDCHICKENSTUFFEDAVOCADOThere’spracticallyzeroworkinvolvedinwhippingupthislightlunch,aslongas
youhaveabatchofSimpleShreddedChicken(here)onhand.2SERVINGS
5MINS
5MINS
INGREDIENTS
AvocadoBoats2medium(300g/10.6oz)avocados2cups(250g/8.8oz)SimpleShreddedChicken(here)2tablespoons(10g/0.4oz)flakedalmonds,toastedDressing1/4cup(58g/2oz)sourcreamorMayonnaise(here)1/4teaspoongroundturmeric1/4teaspoongroundginger1/2teaspooncurrypowder1clovegarlic,crushedSaltandfreshlygroundblackpepper,totaste
NUTRITIONFACTSPERSERVING
Totalcarbs:15.7g
Fiber:2.3g
Netcarbs:4.8g
Protein:28.3g
Fat:50.1g
Energy:601kcal
Macronutrientratio:Caloriesfromcarbs(3%),protein(20%),fat(77%)
Makethedressingbymixingtogetheralltheingredientsandthensetaside.
Halvetheavocadoandremovethepit.Leavingabout1/2to1inch(1.3to2.5cm)oftheavocadofleshintheskin,scoopoutthemiddleoftheavocado.
Placetheavocadoflesh,SimpleShreddedChicken,dressing,andtoastedalmondsinabowlandcombinewell.Leaveafewalmondslicesasideforgarnish.
Finally,topeachavocadohalfwiththemixtureandgarnishwiththeremainingtoastedalmonds.
TIPS•Thissaladisbesteatenimmediately.Ifyou’retakingittowork,don’tcuttheavocadobeforehand;thiswillpreventitfrombrowning.Addthefillingtoitjustbeforeeating.
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•Toastingslicedalmondsiseasy:justdry-frytheminapanforaminuteortwo.Makesureyoudon’tburnthemorthey’lltastebitter.
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COBBSALADINA“TORTILLA”BOWLNothingwillkeepyoufullerforlongerthanthisbacon-and-blue-cheese-laden
Cobbsalad,servedinadeliciouslow-carbtortillabowl!2SERVINGS
15MINS
20MINS
INGREDIENTS
CobbSalad
2Grain-freeTortillaBowls(medium-size,about8inches/20cm)(here)2largeeggs2slices(50g/1.8oz)ham2slices(30g/1.1oz)ofthinly-cutbacon1/2cup(75g/2.6oz)cherrytomatoes1cup(30g/1.1oz)watercress2small(200g/7.1oz)headsoflettuce1medium(150g/5.3oz)avocado1/3cup(50g/1.8oz)bluecheese,crumbled1cup(125g/4.4oz)SimpleShreddedChicken(here)
Dressing2tablespoons(30ml/1floz)extravirginoliveoil
1teaspooneachredwinevinegar,DijonMustard(here),andWorcestershiresauce1tablespoon(15ml/0.5floz)lemonjuice1clovegarlic,crushedSaltandfreshlygroundblackpepper,totaste
NUTRITIONFACTSPERSERVING
Totalcarbs:20.4g
Fiber:12.4g
Netcarbs:8g
Protein:37.4g
Fat:65.5g
Energy:797kcal
Macronutrientratio:Caloriesfromcarbs(4%),protein(19%),fat(77%)
PreparethetortillabowlbyfollowingtherecipeinGrain-freeTortillas.Hardboiltheeggs.
Slicethehamandbaconandcrispthemupinapan.Lightlygreasethepanifneeded.
Washandslicethetomatoes.Washthewatercressandlettuceandtearthelettuceintosmallerpieces.Drywellinasaladspinnerorbypattingwithapapertowel.Peeltheeggsandsliceorquarterthemwithaknife.Peel,deseed,andslicetheavocado.Preparethedressingbymixingalltheingredientsandsetaside.
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Assemblethesalad.Startbyplacingthelettuce,watercress,andslicedtomatoesinasaladbowl.Topwiththetortillabowl.Fillthetortillabowlwiththebacon,ham,avocado,slicedegg,crumbledbluecheese,andSimpleShreddedChicken.Drizzleboththelettuceandthetortillafillingwiththeprepareddressingandserveimmediately;ifleftfortoolong,thetortillawillbecomesoggy.
TIPS•Tomakethisawork-friendlylunch,packeverythingapartfromthetortillainanairtightcontainer.Makearegulartortillaorcreatecrispy“nachos”andstoreinaseparatecontainertoservewiththesalad.
•Forasweeterdressing,add1tablespoon(10g/0.4oz)oferythritolorSwerve,or3to5dropsofliquidstevia.
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ChapterSeven:MAINMEALS
Sustaininganydietoreatingplanonalong-termbasisoftenboilsdowntoknowingwhattoputonthedinnertableeverynight.Theeveningmealtraditionallycontainsthehighestamountofprotein,sincemeat,poultry,orfishoftenfeaturesasthemaincourse—andthegoodnewsis,thesefoodsaretotallyketo-friendly.Justbesuretopreparethemwithingredientsthatarehighinhealthyfats,suchasghee,oliveoil,homemademayonnaise,avocados,ornuts.Alwaysremembertooptforpasturedpoultry,grass-fedmeat,andsustainable,wild-caughtfishasmuchasyourbudgetwillallow.
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PALEOCHICKENNUGGETSYou’lllovethishealthyalternativetothepopulartake-awaymeal.
4SERVINGS
15MINS
30MINS
INGREDIENTS
11/2pounds(680g)chickenbreast,skinlessandboneless1/2teaspoonsalt1largeegg1tablespoon(15ml/0.5floz)almondmilkorcoconutmilk1cup(100g/3.5oz)almondflour1teaspoonpaprika1teaspoononionpowder1teaspoongarlicpowder1/3cup(30g/1.1oz)gratedParmesancheeseormorealmondflour2tablespoons(30g/1oz)coconutoilorghee
Optional:1/4cup(65g/2.3oz)SpicyChocolateBBQSauce(here),Ketchup(here),DijonMustard(here)orMayonnaise(here),toserve
NUTRITIONFACTSPERSERVING
Totalcarbs:6.3g
Fiber:2.8g
Netcarbs:3.5g
Protein:46g
Fat:28.3g
Energy:463kcal
Macronutrientratio:Caloriesfromcarbs(3%),protein(41%),fat(56%)
Preheattheovento400°F(200°C,orgasmark6).Usingapapertowel,dabanyexcessmoisturefromthechicken.Dicethechickenbreastsintomedium-sizedpiecesandseasonwithhalfofthesalt.
Mixtheeggwiththealmondmilkandseasonwiththerestofthesalt.Placethechickenpiecesintotheeggmixture.
Mixthedryingredients(thealmondflourthroughthegratedParmesancheese)andpourintoalargebakingsheet.
Liftupeachpieceofchicken,letsomeoftheeggmixturedripoff,andthentransfertothebakingsheet.(Avoiddribblinginanyexcesseggmixtureorelseitwillclumpupthedryingredients.)Coverallsidesofthechickenpieceswiththedrymixture.Dothisinbatchesanddonotoverfillthebakingsheet.
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Movethecoatedchickennuggetstoabakingsheetlinedwithparchmentpaper,drizzlewithghee,andtransfertotheoven.Cookforabout15minutesuntillightlygolden.Removethetrayfromtheovenandletcoolforafewminutes.ServewithSpicyChocolateBBQSauce,Mayonnaise,Ketchup,orDijonMustard.
TIPForanut-freealternative,trypowderedporkrindsinsteadofalmondflour.
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CHICKENSATAYWITH“PEANUT”SAUCE
I’veadjustedthispopularAsiandishtosuitapaleo,keto-friendlydiet—andIthinkit’sevenbetterthanthetraditionaltake-outversion!
4SERVINGS
15MINS
20MINS+CHILLING
INGREDIENTS
Chicken1.3pounds(600g)chickenthighs2tablespoons(30ml/1floz)eachcoconutaminos,lemonjuiceandcoconutoil2clovesgarlic,crushed1/4teaspoonsalt2medium(30g/1.1oz)springonionsorchivesSataySauce1/2cup(130g/4.6oz)ToastedCoconutButter(here)oralmondbutter1/2cup(120ml/4floz)coconutmilkorheavywhippingcream1tablespoon(15ml/0.5floz)eachcoconutaminos,fishsauceandlemonjuice2teaspoonsfreshlygratedginger1clovegarlic,crushed1/4teaspoonsalt
NUTRITIONFACTSPERSERVING
Totalcarbs:9.8g
Fiber:3.9g
Netcarbs:5.8g
Protein:34.1g
Fat:39.6g
Energy:515kcal
Macronutrientratio:Caloriesfromcarbs(5%),protein(26%),fat(69%)
Dicethechickenthighmeatandplaceitinabowlwiththecoconutaminos,lemonjuice,andcrushedgarlicandseasonwithsalt.Marinateinthefridgeforatleast1hourorovernight.
Meanwhile,preparethesataysauce.Putalltheingredientsinabowlandmixuntilwellcombined.
Preheattheovento475°F(245°C,orgasmark9)or,ideally,broil(500°F[260°C,orgasmark10]).Removethechickenfromthefridgeandpierceontoskewers.Drizzleeachskewerwithcoconutoil,turningtocoatonallsides,andplaceonarackontopofabakingsheet.Transfertotheovenandcookforabout10minutes.Turntheskewersoverhalfwaythroughthecookingprocess.
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Removethechickenfromtheovenandletitcoolbeforetransferringtoaservingplate.Garnishwithchoppedspringonionandservewiththepreparedsataysauce.
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◁SPATCHCOCKBBQCHICKENThere’snobetterwaytocookchickenthantospatchcockit.It’sreadyinafractionofthetimeittakestoroastachicken,andit’scrispyontheoutside
butsojuicyontheinside.4SERVINGS
10MINS
50TO60MINS
INGREDIENTS1wholechicken(about1.4kg/3lb,bonesincluded)2tablespoons(5g/0.2oz)choppedfreshherbsor2teaspoonsdried(oregano,basil,thyme)1tablespoon(7g/0.3oz)paprika1teaspoononionpowder1teaspoongarlicpowder1/4teaspoonchilepowder1/4teaspoonfreshlygroundblackpepper1teaspoonsalt1lemon,halvedandjuiced2tablespoons(30g/1.1oz)gheeorbutter1/2cup(120ml/4floz)chickenstockorBoneBroth(here)
NUTRITIONFACTSPERSERVING
Totalcarbs:3.3g
Fiber:1.1g
Netcarbs:2.2g
Protein:29.1g
Fat:31.8g
Energy:412kcal
Macronutrientratio:Caloriesfromcarbs(2%),protein(28%),fat(70%)
Preheattheovento400°F(200°C,orgasmark6).Removethechickenfromthefridgeandletitsitonthekitchencounterwhileyoupreparetheseasoning.
Tomaketheseasoning,washandchoptheherbs,ifusingfreshherbs.Mixwiththepaprika,onionpowder,garlicpowder,chilepowder,blackpepper,andsalt.
Putthechickenonacuttingboard,breast-sidedown.Usingkitchenscissors,startsnippingthechickenwhereitsbackbonecutsdownfromthetailalongeachside.Keepthebackbonetomakechickenstock(here)orBoneBroth(here).
Openthechickenandcutthecartilagecoveringthebreastboneusingasharpknife.Rubsomeoftheseasoningandlemonjuiceinsidethechicken.Flipthechickenoverandpressdowntoflattenit.
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Usingyourfingers,rubthegheeorbutterundertheskin.Todothis,simplypulluptheskinofthechickenandmassagethefatintotheflesh.Spreadtheremaininggheeontopoftheskin:thiswillhelptheskinbecomecrispy.Rubthechickenwiththerestoftheseasoningandsqueezetheremaininglemonjuiceallover.
Pushthetipsofthewingsbehindthebreastbonewheretheneckis.Placethechickencut-sidedowninabakingsheet.Placethelemonhalvesonthesheetandpourinthechickenstock.Cookintheovenfor45to50minutes.Bastethejuicesoverthechickenonceortwiceduringthecookingprocess.
Thechickenisdonewhenameatthermometerinthebreastmeatreaches150°F(65°C)andthethighs170°F(77°C).Removefromtheovenandletrestfor10to15minutesbeforecuttingitinquarters.TryitwithGratedGreen&FetaSalad(here).
TIPForevencrispierchicken,linearimmedbakingsheetwithparchmentpaperoraluminumfoil.Placearoastingrackonthetray,topwiththechicken,andbake.Therackkeepsthechickenabovethebakingsheetsoaircancirculateunderitasitcooks.
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◁CHICKENKIEVRichanddecadent—butketo-friendly!—thisisthelastwordincomfortfood.Asalways,seekoutthebestingredients:pasturedchickenbreast,grass-fed
butter,andpasturedbacon.4SERVINGS
20MINS
1HOUR30MINS
INGREDIENTS
Chicken4slices(60g/2.1oz)ofthinly-cutbacon1largeegg4medium(480g/16.9oz)chickenbreasts2tablespoons(30g/1.1oz)gheeorcoconutoil
Breading1/4cupplus1tablespoon(35g/1.3oz)almondflour1/4cupplus1tablespoon(50g/1.8oz)flaxmeal1/3cup(30g/1.1oz)gratedParmesancheeseormorealmondflourPinchsaltHerbButter1/4cup(56g/2oz)butterorghee,softenedtoroomtemperature2tablespoons(8g/0.3oz)choppedfreshparsley2tablespoons(5g/02.oz)choppedfreshbasil2clovesgarlic,crushedSaltandfreshlygroundblackpeppertotasteNUTRITIONFACTSPERSERVING
Totalcarbs:5.8g
Fiber:4g
Netcarbs:1.8g
Protein:36g
Fat:38.3g
Energy:510kcal
Macronutrientratio:Caloriesfromcarbs(1%),protein(29%),fat(70%)
Preparetheherbbutter.Mixthesoftenedbutterwiththechoppedherbsandcrushedgarlic.Seasonwiththesaltandblackpepperandplaceonparchmentpaper.Rollthepaperaroundthebuttertoshapeitandthentightenandtwisttheendsoftheparchment.Placeinthefridgetofirmupforaboutanhour.
Frythebaconinapangreasedwith1tablespoon(15g/0.5oz)ofthegheeuntilcrisp.Transfertoaplatetocoolandthencrumbleorcutintosmallpieces.
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Preparethebreadingbymixingthealmondflour,flaxmeal,andParmesanonalargeplate.Seasonwithsalt.
Cracktheeggintoaseparatebowlandthenwhiskitandseasonwithsalt.
Whenthebutterischilledandfirm,stuffthechickenbreast.Setthechickenbreastonacuttingboardanduseasharpknifetocutthethickestpartofit,creatingalongpocket.Angleyourslicediagonally,ratherthanhorizontally,topreventtoomuchofthefillingfromleakingout.Don’tcutthebreastallthewaythroughorthebutterwillseepoutwhenheated.
Slicetheherbbutterintosmallpieces.Squeezeasliceofbutterintothepocketyou’vecutinthechicken.Addsomecrumbledbaconandsqueezeinmoreherbbutter.Foldandsealthepockettightly.Repeatforallthechickenbreasts.
Preheattheovento350°F(175°C,orgasmark4).Dipeachchickenbreastintheeggandletanyexcessdripoffbeforedredgingthechickeninthebreading.Evenlycoatthechickenonallsides.Setaside.
Addanothertablespoon(15g/0.5oz)ofthegheetothepaninwhichyoucookedthebaconandsettoamedium-highheat.Oncethepanishot,fryeachchickenbreastfor2to3minutesperside.Workinbatchesasneeded.Tokeepthebreadingfromgettingstucktothepan,makesurethepanisreallyhot.Avoidturningthechickentoosoonanddonotturnmorethanoncetokeepthebreadingfromfallingoff.
Gentlytransferthebreastsintoabakingdishandcookintheintheovenfor10minutes.Whendone,removethechickenfromtheovenandsetonacoolingrackforafewminutes.
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◁BUFFALOCHICKENWINGSWITHRANCHDRESSING
Thesecrispychickenwingsareahealthyversionofthepopularbarsnack.Makethemintoamealbyservingthemwithfreshly-cutvegetablesor
CreamyKetoColeslaw(here).4SERVINGS
10MINS
35MINS+CHILLING
INGREDIENTS1/4cup(60g/2.1oz)SpicyChocolateBBQSauce(here)1tablespoon(15ml/0.5floz)extravirginoliveoil5pounds(2.3kg,approximately20to24pieces)chickenwings1tablespoon(7g/0.25oz)paprika1teaspooneachonionpowderandgarlicpowder1/2teaspoonsaltFreshlygroundblackpepper2tablespoons(30g/1.1oz)gheeorcoconutoilRanchDressing1/4cup(60g/2.1oz)sourcreamorcreamedcoconutmilk1/4cup(60ml/2floz)heavywhippingcreamormorecoconutmilk1/2cup(110g/3.9oz)Mayonnaise(here)2mediumspringonionsorchives(30g/1.1oz)1clovegarlic,crushed2tablespoons(8g/0.3oz)choppedfreshparsley1tablespoon(4g/0.1oz)choppedfreshdill1tablespoon(15ml/0.5floz)applecidervinegar1/4teaspoonpaprikaSaltandfreshlygroundblackpepper,totaste
NUTRITIONFACTSPERSERVING(5to6wings)
Totalcarbs:5.4g
Fiber:1.6g
Netcarbs:3.8g
Protein:28.5g
Fat:59.4g
Energy:669kcal
Macronutrientratio:Caloriesfromcarbs(2%),protein(17%),fat(81%)
MixtheSpicyChocolateBBQSaucewiththeoliveoilandthenrubthemixturealloverthechickenwings.Letthewingsmarinateinthefridgeforatleastanhourorovernight:thelongeryoumarinatethewings,themoreflavorfulthey’llbe.
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Oncethechickenhashadtimetomarinate,removethewingsfromthefridge.Mixthepaprika,onionandgarlicpowder,salt,andblackpepperinasmallbowl.
Preheattheovento400°F(200°C,orgasmark6)andlineabakingsheetwithparchmentpaper.Placethechickenwingsonacuttingboardanddiscardanyremainingmarinadeleftinthebowl.Sprinklethespicemixonallsidesofthechicken.
Heatalargepangreasedwithgheeoveramedium-highheat.Whenhot,addthechickenwings.Workinginbatchesoffour,frythewingsquicklyonbothsides,justforhalfaminute,andthenplaceonthebakingsheet.Thiswillhelpthewingscrispupandwillenhancetheflavor.
Whenallthewingsareready,transferthetraytotheovenandbakefor20to25minutes.Keepaneyeonthemtopreventburning.Meanwhile,preparetheranchdressing.Mixalltheingredientsinasmallbowlandsetaside.Whenthewingshavecookedthrough,removethetrayfromtheoven.Servethewingswiththeranchdressing.
TIPThereareseveraloptionsfordairy-freesubstituteswhenmakingranchdressing.Trysmoothnutorcoconutbutter,mayonnaise,coconutmilk,oralmondmilk.Ifthedressingisn’tthickenough,addatablespoon(13g/0.5oz)ofgroundchiaseedsandsetasidefor5to10minutes.Ifthedressingistoothick,addsomealmondorcoconutmilkorwater.
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◁CRISPYBBQCHICKENDRUMSTICKSThese“breaded”drumstickstastesomuchbetterthantheirfast-food
counterparts!ServethemwithZucchiniFries(here)orCreamyKetoColeslaw(here).5SERVINGS
15MINS
1HOUR+MARINATING
INGREDIENTS
ChickenDrumsticks1/4cup(60g/2.1oz)SpicyChocolateBBQSauce(here)1tablespoon(15ml/0.5floz)extravirginoliveoil2.6pounds(1.2kg,approx.10pieces)chickendrumsticksBreading3/4cup(75g/2.6oz)almondflouror1cup(50g/1.8oz)groundporkrinds1/4cup(40g/1.4oz)flaxmeal1teaspoonpaprika1teaspoongarlicpowder1teaspoononionpowder1/2teaspoonbakingsoda1teaspooncreamoftartar1/4teaspoonsaltFreshlygroundblackpepper,totaste2tablespoons(30g/1.1oz)gheeorcoconutoil
NUTRITIONFACTSPERSERVING(2drumsticks)
Totalcarbs:7.8g
Fiber:4.3g
Netcarbs:3.5g
Protein:28g
Fat:33.3g
Energy:438kcal
Macronutrientratio:Caloriesfromcarbs(3%),protein(26%),fat(71%)
MixtheSpicyChocolateBBQSaucewiththeoliveoil.Setthechickendrumsticksintoalargedishandpourthesauce-and-oilmixtureovertop.Letthedrumsticksmarinateinthefridgeforatleastanhouroraslongasovernight.
Preheattheovento350°F(175°C,orgasmark4).Meanwhile,preparethebreadingbymixingtogetherthealmondflour,flaxmeal,paprika,garlicpowder,onionpowder,bakingsoda,creamoftartar,salt,andblackpepper.
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Dredgeeachdrumstickinthebreadingandthensetonabakingsheetlinedwithparchmentpaper.TheBBQsauceactsas“glue”thatthebreadingsticksto.Donotplaceallthechickeninthebreadingatonceoritwillclumpup.Sprayordrizzlethebreadeddrumstickswithmeltedgheeandthenbakeintheovenfor45to50minutes.
Whendone,removefromtheovenandserveimmediatelyorrefrigerateandreheatlater,ifneeded.Ifthebreadinggetssoggy,simplybakethechickenintheovenforanother5minutestocrispupbeforeserving.
TIPS•Youcanuseallsortsofingredientstomakelow-carb“breading.”Mixyourfavoritespicesanddriedherbswithalmondflour,coconutflour,flaxmeal,groundporkrinds,orgratedParmesancheese.
•Youcansubstitute2teaspoonsofgluten-freebakingpowderforthebakingsodaandcreamoftartar.
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◁THAI-STYLECHICKENSTIR-FRYThiseasychickendishcanbemadeaheadinjustafewminutes—perfectfor
dayswhenyouhavenotimetocook!4SERVINGS
15MINS
20MINS+MARINATING
INGREDIENTS1pound(450g)chickenthighs,skinandbonesremoved2tablespoons(30ml/1.0floz)fishsauce1tablespoon(15ml/0.5floz)coconutaminos2(300g/10.6oz)sweetbellpeppers,red,orangeoryellow2medium(30g/1.1oz)springonions1tablespoon(8g/0.3oz)freshlygratedginger2clovesgarlic1smallhotchilepepper1/4cup(56g/2oz)gheeorcoconutoil2cups(100g/3.5oz)beansprouts1/4cup(65g/2.3oz)ToastedNutButter(here)1tablespoon(15ml/0.5floz)limejuiceSaltandblackpeppertotaste2tablespoons(2g/0.07oz)freshcilantroNUTRITIONFACTSPERSERVING
Totalcarbs:11.3g
Fiber:4.2g
Netcarbs:7.1g
Protein:25.9g
Fat:28.9g
Energy:405kcal
Macronutrientratio:Caloriesfromcarbs(7%),protein(27%),fat(66%)
Slicethechickenthighsintomediumpiecesandaddthefishsauceandcoconutaminos.Marinateinthefridgeforatleastanhourorovernight.
Meanwhile,preparethevegetables:Washandslicethebellpeppersandspringonions.Peelandgratethegingerandcrushthegarlic.Wash,deseed,anddicethechilepepper.
Placehalfofthegheeinalargepanandheatovermedium-highheat.Addthechickentothehotpanandkeepstirringuntilthechickeniscookedandallthesidesarebrowned.Removethechickenfromthepanandsetasideinabowl.
Greasethepanwiththeremainingghee;addtheginger,garlic,andchilepepper.Cookfor2to3minutesovermedium-highheat,stirringfrequently.Addtheslicedbellpepperand
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springonionandthenseasonwithsaltandblackpepper.Cookforanother5minutesandaddthebeansprouts.
Cookforonemoreminute.Finally,addthechicken,ToastedNutButter,andlimejuiceandcombinewell.Cookuntilthechickenisheatedthrough.Garnishwithfreshcilantroandseasonwithmoresaltifneeded.
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◁CHICKENCURRYMEATBALLSHealthyandquicktoprepare,thismealcombinestwoofmyall-timefavorites:
meatballsandchickencurry.16MEATBALLS
15MINS
20MINS
INGREDIENTS1.1pounds(500g)groundchicken1/4cup(30g/1.1oz)coconutflour1largeegg2clovesgarlic,crushed1/2teaspoongroundturmeric2teaspoonscurrypowderSalttotaste2tablespoons(30g/1.1oz)gheeorcoconutoil1cup(240ml/8floz)coconutmilkorheavywhippingcream
4cups(480g/16.9oz)uncookedCauli-Rice(here)
NUTRITIONFACTSPERSERVING(4meatballs+Cauli-Rice)
Totalcarbs:11g
Fiber:4.2g
Netcarbs:6.9g
Protein:30.6g
Fat:27.5g
Energy:410kcal
Macronutrientratio:Caloriesfromcarbs(7%),protein(31%),fat(62%)
Combinethemincedchicken,coconutflour,egg,garlic,spices,andsaltinabowl.Usingyourhands,createmedium-sizedmeatballsandsetaside.
Heatthegheeinalargepan.Whenhot,dropinthemeatballs.Cookfor3minutesperside,turninguntilcompletelybrowned.Addthecoconutmilkandshakethepantospreadthemilk.Coverwithalidandcookforabout10minutes,untilthemeatballsarecookedthrough.(Cookingtimedependsonthesizeofthemeatballs.)
AddtheuncookedCauli-Ricetothepanwiththemeatballsforthelast8to10minutesofthecookingprocessorpan-fryandserveseparately.
TIPMakeyourowngroundmeat.Simplyputthemeatintoafoodprocessorandpulseuntilsmooth.Thisallowsyoutochoosethebestcutsforyourdishesandgivesyoucompletecontrolofwhat’sonyourplate.Forbestresultswithgroundchicken,usechickenthighs—they’rejuicierandcontainmorefatthanchickenbreasts.
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SIMPLESHREDDEDCHICKENThisbasicrecipeyieldstwolow-carbessentialsthatpopupinmanyofmy
recipes:tenderchickenmeatandhomemadechickenstock.ABOUT6CUPS(1.4KG/3LBS)MEAT
5MINS
3TO10HOURS
INGREDIENTS1wholechicken(about1.4kg/3lb,boneincluded)2quarts(2L/67.6floz)ormoreofwater
Optional:1/2teaspoonsaltorseasoningofyourchoice(e.g.,bayleaf,paprika,currypowder,pepper)
NUTRITIONFACTSPERSERVING
Totalcarbs:0g
Fiber:0g
Netcarbs:0g
Protein:27.9g
Fat:23.4g
Energy:322kcal
Macronutrientratio:Caloriesfromcarbs(0%),protein(34.5%),fat(65.4%)
Washthewholechickenincoldwaterandthenpatitdryusingapapertowel.
Whenboilingchickeninaregularpot:Placethechickeninthepotandfillwithasmuchwaterasneededtocoverthewholebird.Addyourseasoningofchoiceandthencoverthepotwithalidandbringthewatertoaboil.Next,reducetheheattolowandcookforatleastanhour.Thelongeryoucookthewholechicken,themoregelatinwillbereleasedfromthejointsandbones:Icookmineforabout3hours.Whendone,thechickenshouldfallapartwhenscrapedwithafork.
Whenusingaslowcooker:Setthewholechickenintoaslowcooker.Forthismethod,youonlyneedtouseabout1/2cup(120ml/4.1floz)water,butyoucanusemoreifyouwanttomakemorestock.Addyourseasoningofchoiceandcookfor6to10hours.Cookingtimedependsonyourslowcooker:Youcaneithercookitonhighforabout6hours,whichIprefer,orlowforupto10hours.
Whenthechickenisdone,usetongstotransferthewholechickentoabowltocoolbeforeshreddingit.Usetwoforksoryourhandstopullthemeatoffthebonesandintobits.YoucanreusetheboneswhenmakingBoneBroth(here).Pourthechickenstockthroughasieveandintoairtightcontainers.Refrigerateforupto3daysorfreezeforupto6months.
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CHICKENCASSEROLEAllyouneedtomakethisfillingchickendishareafewbasiclow-carb
ingredients.6SERVINGS
15MINS
50TO55MINS
INGREDIENTS1.3pounds(600g)chickenthighs1/4cup(56g/2oz)gheeorlard1small(70g/2.5oz)whiteonion3cups(300g/10.6oz)whitemushrooms1medium(500g/17.6oz)headbroccoli2largeeggs1/2cup(120ml/4floz)heavywhippingcreamPinchofsalt1cup(150g/5.3oz)bluecheese,crumbled1/2cup(56g/2oz)cheddarcheese,shreddedFreshlygroundblackpepper
NUTRITIONFACTSPERSERVING
Totalcarbs:9.6g
Fiber:2.9g
Netcarbs:6.7g
Protein:33.4g
Fat:32.2g
Energy:468kcal
Macronutrientratio:Caloriesfromcarbs(6%),protein(29%),fat(65%)
Preheattheovento350°F(175°C,orgasmark4).Dicethechickenthighmeatintomedium-sizedpieces.Greasealargepanwithhalftheghee,addthechicken,seasonwithsaltandblackpepper,andcookovermedium-highheatuntilbrownedonallsides.Placeinabowlandsetaside.
Peelandslicetheonionandwashandslicethemushrooms.Placetheremaininggheeinthepanand,whenhot,addtheonion.Cookforabout3minutesuntiltranslucent.Addtheslicedmushroomsandcookforanother5minutes,stirringfrequently.Turnofftheheatandsetaside.
Washthebroccoliandcutitintosmallflorets.(Don’tthrowawaythebroccolistem;simplypeelthehardskinoffandchoptherestintosmallpieces.)Cracktheeggsintoabowlandwhiskwiththecreamandapinchofsalt.
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Placealltheingredientsinalargecasseroledish:thebroccoliflorets,choppedbroccolistem,mushrooms,brownedchicken,andeggswithcream.Addthecrumbledbluecheeseandcombinewell.Bakeintheovenfor25to30minutes.
Removethecasserolefromtheovenandtopwiththegratedcheddarcheese.Returnthedishtotheoven,increasethetemperatureto400°F(200°C,orgasmark6)andcookforanother5to7minutes.Whendone,removethecasserolefromtheovenandletitcoolslightlybeforeserving.Seasonwithblackpeppertotaste.
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TURKEYLEGWITHTARRAGON
Roastingturkeywithbuttercrispsuptheskinandmakesthemeatsoftandjuicy.It’sagreatsourceofpotassium,too!
4SERVINGS
10MINS
2HOURS+MARINATING
INGREDIENTS2turkeylegs,bonein(1.8kg/4lb)1/4cup(120g/4.4oz)ghee,butter,orlard
1bunchtarragon,about1/4cup(16g/0.6oz)choppedtarragon
1tablespoon(6g/0.2oz)freshorangezest(or1/2tablespoon/3g/0.1ozdried)Saltandfreshlygroundblackpepper4clovesgarlic,crushed1/2cup(120ml/4floz)water,ormoreifneeded
NUTRITIONFACTSPERSERVING
Totalcarbs:1.5g
Fiber:0.2g
Netcarbs:1.2g
Protein:44.2g
Fat:28.9g
Energy:455kcal
Macronutrientratio:Caloriesfromcarbs(1%),protein(40%),fat(59%)
Pattheturkeydrywithakitchentowelandthenrubinthegheebyliftingtheturkeyskinandmassagingthegheeintotheflesh.Rubmoregheeontopoftheskinandaddchoppedtarragon,orangezest,andcrushedgarlic.Seasonwithsaltandblackpepperandletmarinateinthefridgeforatleast2hoursorovernight.
Removetheturkeyfromthefridgeandkeepatroomtemperatureforabouthalfanhour.Meanwhile,preheattheovento325°F(160°C,orgasmark3).Settheturkeyonaroastingrackinaroastingpan.Coverthepanwithaluminumfoilandplaceintheoven.
Cookforabout11/2hours,pouringthepanjuicesoverthemeateveryhalfhourduringthecookingprocess.Makesurethejuicesdon’tevaporate:pourinsomewaterifneeded.After11/2hoursofcooking,removethefoilandincreasethetemperatureto425°F(220°C,orgasmark7).Continuetoroastforanother30minutesoruntilthemeatthermometerreads175°F(82°C).
Whendone,removefromtheovenandletrestfor15to20minutesbeforeserving.Pourthecookingjuicesoverthemeatandpairwithbutter-roastedgreenbeansorasparaguswithasplashoflemonjuice.
TIP
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Youcanroastthewholebirdwiththeseingredients,ifyoulike—justdoubletheamountofspicesandherbsinthisrecipe.A10-pound(4.6kg)turkeywilltake21/2to3hourstocookandwillyieldabout10servings.Ifroastingawholebird,letitrestforhalfanhourbeforeserving:that’showitbecomesreallytenderandsucculent!
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ROASTDUCKWITHBRAISEDCABBAGE
Duckmeatistender,delicious,andketo-friendlyifeatenwiththeskinon.Andit’sanamazingmatchforbraisedsweet-and-sourcabbage.
4SERVINGS
20MINS
2HOURS
INGREDIENTS
Duck1duckor4duckquarters(about1.4kg/3lbs,bonesincluded)1/4teaspoonsaltFreshlygroundblackpepperBraisedCabbage1/2head(300g/10.6oz)mediumredcabbage,coreremoved1large(200g/7.1oz)turnip1small(70g/2.5oz)whiteonion2tablespoons(30g/1.1oz)ghee,lard,orduckfat
11/2cups(225g/8oz)sauerkraut,drained1/4teaspoongroundcloves2tablespoons(30ml/1floz)applecidervinegar1/2to1cup(240ml/8floz)chickenstock(here)Saltandfreshlygroundblackpepper,totasteNUTRITIONFACTSPERSERVING
Totalcarbs:13g
Fiber:4.5g
Netcarbs:8.5g
Protein:25.9g
Fat:46.5g
Energy:568kcal
Macronutrientratio:Caloriesfromcarbs(6%),protein(19%),fat(75%)
Preheattheovento400°F(200°C,orgasmark6).Makesureyouremovethegibletsbeforecookingifusingawholeduck.
Pricktheduck’sskinalloverwiththetipofasharpknifeandseasonwithsaltandblackpepper.Placetheduckonarackinaroastingpanandroasttheduckfor1hour20minutesto1hour30minutes(or20minutespereverypound[455g]plus20minutesextra).Whendone,coverwithaluminumfoilandleavetorestfor15minutes.
Whiletheduckiscooking,preparethecabbage.Washandslicethecabbageandpeelandgratetheturnip.Peelandfinelyslicetheonion.Greasealargepotwithgheeandaddtheonion.Cookuntiltranslucentandthenaddtheshreddedcabbage,turnip,anddrained
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sauerkraut.Addthegroundcloves,vinegar,andchickenstockandmixwell.Seasonwithsaltandblackpeppertotaste.(Ifyou’reusingaDutchoven,youmaynotneedanychickenstock,asonlyasmallamountofwaterislostduringthecookingprocess.)Coverwithalidandcookonmedium-lowheatforabout30minutesoruntiltender.Stirafewtimestopreventburning.
Whendone,quartertheduck.Pourtheduckfatinwiththecabbageandmixwell.Placethecabbageonaservingplateandtopwiththeduck.
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◁TURKEYPATTIESWITHCUCUMBERSALSA
ThrowthesejuicyturkeypattiesonthegrillatyournextsummertimeBBQ,thenservethemalongsidecucumbersalsaandcrispygreens.
16PATTIES
15MINS
20MINS
INGREDIENTS
TurkeyPatties1.1pounds(500g)turkey,ground1/2cup(50g/1.8oz)almondflour1largeegg2clovesgarlic,crushed1smallhotchilepepper,deseededand2teaspoonsDijonMustard(here)2tablespoons(30ml/1floz)lemonjuice2tablespoons(8g/0.3oz)choppedfreshparsley2tablespoons(5g/0.2oz)choppedfreshbasil1/2teaspoonsaltFreshlygroundblackpepper2medium(30g/1.1oz)springonions,finely-sliced2tablespoons(30g/1.1oz)gheeorlardCucumberSalsa2medium(500g/17.6oz)cucumbers1jalapeñopepper(15g/0.5oz),halvedanddeseeded1clovegarlic,crushed1tablespoon(15ml/0.5floz)applecidervinegar1tablespoon(4g/0.1oz)choppedfreshdill2tablespoons(30ml/1floz)extravirginoliveoil1/4teaspoonsaltFreshlygroundblackpepperOptional:1cup(230g/8.1oz)full-fatyogurtorsourcreamNUTRITIONFACTSPERSERVING(4patties+cucumbersalsa)
Totalcarbs:7.7g
Fiber:2.7g
Netcarbs:5g
Protein:26.8g
Fat:38.3g
Energy:475kcal
Macronutrientratio:Caloriesfromcarbs(4%),protein(23%),fat(73%)
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Puttheturkeyinabowlandaddthealmondflour,egg,crushedgarlic,chilepepper,Dijonmustard,lemonjuice,parsley,basil,salt,andblackpepper.Addonefinely-slicedspringonionandleavetheotherforgarnish.Mixalltheingredientsuntilwellcombinedandthenuseyourhandstoformsmallpatties.
Heatthegheeinagriddleorregularpanandaddthepattieswhenhot.Don’tturnthepattiestoosoonortheywillsticktothepan.Cookthepattiesoneachsideuntilbrowned,workinginbatchesandplacingonaplateoneatatimeastheygetcooked.Setaside.
Meanwhile,preparethecucumbersalsa.Washthecucumberandgrateintoabowl.Washandfinelychopthejalapeñopepper.Addalltheremainingingredients,includingtheyogurtorsourcream,ifusing,andmixuntilwellcombined.Servewiththeturkeypatties.
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◁BAKEDSALMON&ASPARAGUSWITHHOLLANDAISE
Thissimple,elegant,healthylow-carbmealisreadyinlessthanhalfanhour!2SERVINGS
5MINS
25TO30MINS
INGREDIENTS2large(400g/14.1oz)bunchesasparagus2tablespoons(30ml/1floz)gheeorextravirginoliveoilSaltandfreshlygroundblackpepper,totaste2medium(300g/10.6oz)salmonfillets2servingsHollandaiseSauce(here)
NUTRITIONFACTSPERSERVING
Totalcarbs:9.5g
Fiber:4.3g
Netcarbs:5.2g
Protein:39.9g
Fat:51.2g
Energy:649kcal
Macronutrientratio:Caloriesfromcarbs(3%),protein(25%),fat(72%)
Preheattheovento400°F(200°C,orgasmark6).Cleantheasparagusandsnipofftheirwoodyends.Arrangethemonabakingsheetandtosswithhalfoftheghee.Seasonwithsaltandpepper.
Placethesalmononanotherbakingsheetanddrizzlewiththeremainingghee.Seasonwithsaltandblackpepperandsetintheoven,alongwiththeasparagus,for20to25minutes.
Whilethefishandasparagusarebaking,maketheHollandaisesauce.Whendone,placetheasparagusandsalmononaservingplateandtopwiththeHollandaisesauce.Serveimmediately.
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◁BAKEDTUNA“PASTA”Widezucchini“noodles”offerahealthyalternativetopastainthisketo-friendly
tunabake.6SERVINGS
15MINS
35MINS
INGREDIENTS1medium(100g/3.5oz)redonion2cups(200g/7.1oz)whitemushrooms1/4cup(56g/2oz)gheeorbutter3medium(600g/21.2oz)zucchini1/2cup(125g/4.4oz)Pesto(here)1teaspoondriedoregano2teaspoonsdriedbasil3cups(450g/15.9oz)cannedtuna,drained1cup(110g/3.9oz)shreddedmozzarellacheese1/3cup(30g/1.1oz)gratedParmesancheeseSaltandfreshlygroundblackpepper,totaste
NUTRITIONFACTSPERSERVING
Totalcarbs:8.1g
Fiber:2.4g
Netcarbs:5.7g
Protein:29g
Fat:25.7g
Energy:375kcal
Macronutrientratio:Caloriesfromcarbs(6%),protein(31%),fat(63%)
Preheattheovento375°F(190°C,orgasmark5).Peelandslicetheonionandthenwashandslicethemushrooms.Greaseapanwiththegheeandaddtheonion.Cookuntiltranslucentandthenaddtheslicedmushrooms.Cookforabout5minutesmoreandremovefromtheheat.
Meanwhile,washandthinlyslicethezucchiniusingapotatopeeleroravegetablespiralizertocreatewideflatnoodles.Dropthenoodlesintoalargecasseroledishandaddthemushrooms,pesto,herbs,seasonings,andtuna.Sprinklewiththemozzarellacheeseandmixwell.
TopwiththegratedParmesancheeseandbakeintheovenforabout20minutes.Whendone,removefromtheovenandletitcoolslightlybeforeserving.
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BRAISEDSALMONWITHSPINACHCREAMSAUCE
Salmonisahealthyfattyfishhighinomega-3fattyacids,andit’sgreatwiththissilkyspinachandcreamsauce.
4SERVINGS
15MINS
35MINS
INGREDIENTS
Salmon4salmonfilets(600g/21.2oz)1/4teaspoonsalt2tablespoon(30ml/1floz)lemonjuiceSpinachcreamsauce3tablespoons(45g/1.5oz)gheeorextravirginoliveoil2clovesgarlic,crushed2medium(30g/1.1oz)springonions,finelysliced2largebagsspinach,fresh(400g/14.1oz)orfrozen(435g/15.3oz)1/2cup(120ml/2floz)heavywhippingcreamorcoconutmilk1cup(40g/1.4oz)freshbasil,Saltandfreshlygroundblackpepper,totasteNUTRITIONFACTSPERSERVING
Totalcarbs:5.9g
Fiber:2.5g
Netcarbs:3.5g
Protein:36.2g
Fat:32g
Energy:460kcal
Macronutrientratio:Caloriesfromcarbs(3%),protein(32%),fat(65%)
First,cookthesalmon.Fillasteamingpotwithabout2inches(5cm)ofwater.Bringthewatertoaboiloverhighheat.Seasoneachsalmonfilletwithapinchofsaltanddrizzlewithfreshlemonjuice.Reducetheheattomediumandplacethesalmoninthesteamingbasket.Coverwithalidandcookfor8to10minutesoruntilthesalmonfleshisopaqueandseparateseasilywithafork.
Next,preparethesauce.Washanddrythespinachifusingfresh.Heatthegheeinapanandaddthegarlicandspringonion.Then,addthespinachandcookovermediumheatfor1to2minutesoruntilwilted.Pourinthecreamandcookuntilithasreducedbyabouthalf.Addthefinelychoppedbasilandasplashoflemonjuiceandseasonwithsaltandblackpepper.Takeitofftheheatandsetasidefor5minutes.
Tocreamthesauce,useahandblenderorpourthemixtureintoafoodprocessorandpulseuntilsmooth.Setthesalmononaservingplateandtopwiththesauce.Servewith
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ShavedAsparaguswithParmesanCheese(here)orMediterraneanCauli-Rice(here).
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SARDINELETTUCECUPSSardinesareoneofthemostunderestimatedsuperfoods.They’rehighin
healthyomega-3fattyacids;they’resustainableandveryreasonablypriced;andtheirediblebonesarerichinminerals!
4SERVINGS
5MINS
15MINS
INGREDIENTS12to15freshsardinesor6tinsofsardines(600g/21.2oz)1cup(150g/5.3oz)cherrytomatoes,chopped1large(150g/5.3oz)greenpepper,sliced1medium(200g/7.1oz)cucumber,peeledanddiced1small(60g/2.1oz)redonion1cup(150g/5.3oz)fetacheese2tablespoons(17g/0.6oz)capers1/2cup(50g/1.8oz)olives1tablespoon(15ml/0.5floz)lemonjuice1teaspoondriedoregano1/4cup(60ml/2floz)extravirginoliveoilSaltandfreshlygroundblackpepper,totaste4small(400g/14.1oz)headslettuce
NUTRITIONFACTSPERSERVING
Totalcarbs:10.3g
Fiber:3.4g
Netcarbs:6.9g
Protein:37.4g
Fat:36g
Energy:478kcal
Macronutrientratio:Caloriesfromcarbs(5%),protein(30%),fat(65%)
Ifusingfreshsardines,preheattheovento350°F(175°C,orgasmark4).Cleanthesardinesthoroughly,makingsuretoremovethegillsandinsides.Rinseunderrunningwatertowashoffanyscalesandremainingblood.(Youcanalsoaskyourlocalfishmongertodothecleaningforyou.)Setthesardinesonarackandseasonwithsaltandpepper.Bakeforabout10minutes.Whendone,removefromtheovenandletthemcool.Tearthemeatoffthebonesandplaceinabowl.Ifusingcannedsardines,draintheliquidsoutofthecanandplacethesardinesinabowl.
Peelandslicetheredonion.Inanotherbowl,mixthetomatoes,greenbellpepper,cucumber,andredonion.Addthecrumbledfetacheese,capers,olives,lemonjuice,
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oregano,andoliveoil.Seasonwithsaltandblackpepper,ifneeded.Addthesardinemeatandmixwell.
Tearoffthelettuceleavesandthenwashandpatdrywithakitchentowel.Servethesardinesontopofthelettuceleavesorjustfoldeverythingintoabowlandserve.
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DEVILEDMACKERELSKEWERSLikesardinesandsalmon,mackerelisaketo-friendlysuperstar.It’shighinomega-3fattyacids,andit’ssotastythatitrarelyneedsseasoning.Chooseyourfishcarefully,though:somekindsofmackerelmayhavehighmercury
levels.4SERVINGS
10MINS
20MINS+MARINATING
INGREDIENTS6mackerelfillets(600g/21.2oz)2clovesgarlic,crushed1/2teaspoonflakedchilepepperor1teaspoonchoppedfreshchilepepper1tablespoon(15ml/0.5floz)balsamicvinegar1/4cup(60ml/2floz)extravirginoliveoil1medium(110g/3.9oz)whiteonion2large(300g/10.6oz)greenpeppers2medium(200g/7.1oz)red,orange,oryellowpeppersSaltandfreshlygroundblackpepper,totaste
NUTRITIONFACTSPERSERVING
Totalcarbs:10.6g
Fiber:3g
Netcarbs:7.6g
Protein:29.5g
Fat:34.8g
Energy:476kcal
Macronutrientratio:Caloriesfromcarbs(6%),protein(26%),fat(68%)
Slicethemackerelintomediumpieces.Placeinabowlandaddthecrushedgarlic,chiliflakes,balsamicvinegar,andoliveoil.Seasonwithsaltandblackpepperandmarinateforatleast1hourorovernight.
Peeltheonionandcutitintothickslices,thickenoughtobeabletopiercewithaskewer.Wash,deseed,andslicethebellpeppersintomediumpieces.
Settheoventobroil(500°F[260°C,orgasmark10]).Maketheskewersbypiercingthemackerel,onion,andbellpeppersinanalternatingorder.Settheskewersonarackinaroastingpanandtransfertotheoven.Cookfor5minutesandtosswithsomeoftheoilleftoverfrommarinating.Cookforanother5minutesuntilbrowned.Serveimmediately.
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GRILLEDTROUTWITHLEMON&HERBBUTTER
Trymakingyourownherbbutter:it’sasnap,andit’lladdhealthyfatsandextraflavortolotsofyourmeals.
4SERVINGS
15MINS
40MINS
INGREDIENTS1/2cup(110g/3.9oz)butter,roomtemperature1/4cup(12g/0.4oz)choppedfreshherbs(e.g.,basil,parsley,oregano,thyme)4clovesgarlic,crushed1tablespoon(6g/0.2oz)freshlygratedlemonzestSaltandfreshlygroundblackpepper,totaste4troutfillets(600g/21.2oz)2tablespoons(30g/1.1oz)gheeorcoconutoil
NUTRITIONFACTSPERSERVING
Totalcarbs:1.9g
Fiber:0.5g
Netcarbs:1.4g
Protein:31.3g
Fat:35g
Energy:452kcal
Macronutrientratio:Caloriesfromcarbs(1%),protein(28%),fat(71%)
First,preparetheherbbutterbymixingthebutter,freshlychoppedherbs,crushedgarliccloves,lemonzest,salt,andblackpepper.Makesurethebutterisatroomtemperature;otherwise,itwillbedifficulttomix.Spoonthebutterontoapieceofparchmentpaperandrolluptocreateasmallparcel.Twistthesidesofthepaperandplaceinthefridgeforatleast30minutes.
Meanwhile,preparethetrout.Greaseeachfilletwithsomegheeandseasonwithsaltandblackpepper.Heatalargegriddleorregularpanoveramedium-highheatandgreasewiththeremainingghee.
Whenthepanishot,placethefishinthepan,skin-sidedown,andfryfor2to3minutesoruntiltheskiniscrispyandbrowned.Avoidturningtoosoon,asthemeatmaysticktothepan.Turnontheothersideandcookforanother2minutes.Takethepanoffoftheheatandletthefishrestfor10minutes.Theresidualheatwillcookthetroutthroughwithoutovercookingit.
Toserve,placethehottroutonaservingplateandaddafewslicesoftheherbbutter.TryitwithSteamedBroccoliwithBlueCheeseSauce(here).
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◁SWEET&SOURCHILEPRAWNSThesezingyprawnscanbeastarteroramaincourse:justgrabagrain-free
tortilla,addtheprawnsplusyourfavoritelow-carbfillings,andenjoy!4SERVINGS
15MINS
20MINS+MARINATING
INGREDIENTS1/4cup(56g/2oz)gheeorcoconutoil1to2Thaichilepeppers(45g/1.6oz)4clovesgarlic,peeledandcrushed1tablespoon(15ml/0.5floz)applecidervinegar2tablespoons(30g/1.1oz)unsweetenedtomatopuree2tablespoons(30ml/1floz)fishsauce1bayleaf,crushed1teaspoondriedthyme1tablespoon(10g/0.4oz)erythritolorSwerve5to10dropsliquidstevia2to4tablespoons(30to60ml/1to2floz)waterSaltandfreshlygroundblackpepper,totaste1.1pounds(500g)prawns,rawandpeeled1bunchfreshcilantroandlimewedges,forgarnishOptional:Grain-freeTortillas(here)
NUTRITIONFACTSPERSERVING
Totalcarbs:4.2g
Fiber:0.8g
Netcarbs:3.4g
Protein:19g
Fat:14.9g
Energy:225kcal
Macronutrientratio:Caloriesfromcarbs(6%),protein(34%),fat(60%)
First,makethechilesauce.Greasealargepanwiththeghee.Wash,halve,anddeseedthechilepeppersandchopthemintosmallpieces.Tossthechilepeppersandgarlicintothepanandcookfor2to3minutes,stirringfrequently.Addtheapplecidervinegar,tomatopuree,fishsauce,bayleaf,thyme,erythritol,liquidstevia,water,salt,andblackpepper.Cookforanother5minutesandkeepstirring.Removefromtheheatandletthesaucecool.Addtheprawns(peeled,withorwithouttails)andcoatinthechilesauce.Leavetomarinateforatleastanhourbeforecooking.
Aftermarinating,returnthepantotheheatandcookforjustafewminutesuntiltheprawnsturnpink.(Alternatively,piercetheprawnswithskewersandbarbecueunderahot
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broiler.)Garnishwithfreshcilantroandservewithlimewedges,leafygreens,slicedavocado,andGrain-FreeTortillas,ifdesired.
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◁HEALTHYFISHSTICKSWITHTARTARSAUCE
Belovedbykidseverywhere,fishsticksaresuchapopularcomfortfood.Here,theygetahealthy,low-carbmakeover.
4SERVINGS
15MINS
45MINS
INGREDIENTS4codfillets,skinnedanddeboned(600g/21.2oz)2tablespoons(24g/0.8oz)coconutflour1largeegg1tablespoon(15ml/0.5floz)freshlysqueezedlemonjuice1medium(15g/0.5oz)springonion3tablespoons(20g/0.7oz)flaxmeal1/3cup(30g/1.1oz)gratedParmesancheese,orporkrindsforadairy-freealternative1/2teaspoonsaltFreshlygroundblackpepper,totaste2tablespoons(30g/1.1oz)ghee,melted,orcoconutoilSlaw1/4medium(250g/8.8oz)greenorwhitecabbage1/4small(100g/3.5oz)redcabbage1/2fennelbulb(120g/4.1oz)1medium(15g/0.5oz)springonion1/4cup(55g/2oz)Mayonnaise(here)
1teaspoonDijonMustard(here)Saltandfreshlygroundblackpepper,totasteTartarsauce1/2cup(110g/3.9oz)Mayonnaise(here)1pickle(65g/2.3oz)1tablespoon(15ml/0.5floz)lemonjuiceSalttotaste
NUTRITIONFACTSPERSERVING
Totalcarbs:13.1g
Fiber:6g
Netcarbs:7.1g
Protein:35.1g
Fat:49.2g
Energy:631kcal
Macronutrientratio:Caloriesfromcarbs(5%),protein(23%),fat(72%)
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Preheattheovento400°F(200°C,orgasmark6).Preparethefishsticks.Placethecodinablenderandpulseuntilsmooth.Transfertheblendedcodtoabowlandaddthecoconutflour,egg,lemonjuice,andthespringonion.Seasonwithsaltandblackpepperandmixuntilwellcombined.
Preparethebreadingbymixingtheflaxmeal,Parmesancheese,salt,andblackpepper.
Usingyourhands,form12fishsticks(3perserving).Rolleachoneinthebreadinguntilcompletelycoated.Placeonabakingsheetlinedwithparchmentpaperanddrizzlewithmeltedghee.Transfertotheovenandbakefor25to30minutesoruntilcrispyandgolden.
Meanwhile,preparetheslaw.Washthecabbageandfennel.Usingasharpknife,finelyslicethecabbageandfennelbulborputbothinafoodprocessorandshredusingagratingblade.
Settheshreddedvegetablesinamixingbowlandaddthespringonion.FinishwithmayoandDijonmustardandseasonwithsaltandblackpepper.Whendone,setitaside.
Preparethetartarsaucebymixingalltheingredientsinasmallbowl.
Whenthefishsticksaredone,removethemfromtheovenandletthemcoolslightly.Servewiththeslawandtartarsauce.
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◁HERBEDFISH&VEGTRAYLightanddelicious,thismealisalsosimpleanddoable:justaboutanyonecanmakeit.Remember:whencookingwithwhitefishlikeseabass,alwaysaddsomehealthyfatslikegheeorcoconutoiltocreateaketo-friendlymeal.
4SERVINGS
5MINS
20MINS
INGREDIENTS3cups(300g/10.6oz)broccoli2largebunches(300g/10.6oz)asparagus4largeseabassfillets(600g/21.2oz)1/4cup(56g/2oz)gheeorbutter2clovesgarlic,crushedSaltandfreshlygroundblackpepper,totaste1/4cup(12g/0.4oz)freshherbs(basil,oregano,thyme)or1to2tablespoonsdriedherbs1teaspoonfreshlemonzest2tablespoons(30ml/1floz)freshlysqueezedlemonjuice2tablespoons(30ml/1floz)extravirginoliveoilNUTRITIONFACTSPERSERVING
Totalcarbs:9.5g
Fiber:4g
Netcarbs:5.6g
Protein:32.3g
Fat:26.4g
Energy:403kcal
Macronutrientratio:Caloriesfromcarbs(6%),protein(33%),fat(61%)
Preheattheovento350°F(175°C,orgasmark4).Washthebroccoliandasparagusandplaceonalargebakingsheet.Brushtheseabasswithsomeofthegheeandrubinthecrushedgarlic.
Topthevegetableswiththeseabassfilletsandremainingmeltedgheeandseasonwithsaltandblackblackpepper.Sprinklewithchoppedfreshherbsandlemonzest.Drizzlewiththelemonjuiceandcookintheovenforabout15minutes.Whendone,letthedishcoolslightlyanddrizzlewithextravirginoliveoilbeforeserving.
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◁SUSHI:SPICYTUNAROLLSSushilovers,rejoice:cauliflowerricecanevenbeusedtomakesushirolls!
4SERVINGS
20MINS
35MINS
INGREDIENTS1/2small(56g/2oz)cucumber1large(200g/7.1oz)avocado1medium(15g/0.5oz)springonion
11/2cups(220g/8.1oz)cannedtuna,drained2clovesgarlic,crushed1teaspoongratedginger2teaspoonstoastedsesameoil1/4cup(55g/1.9oz)Mayonnaise(here)
4cups(480g/16.9oz)Cauli-Rice(here)2teaspoonsSriracha1/2teaspoonsalt4large(60g/2.1oz)leaveslettuce4noriseaweedsheets
Topping1/4cup(55g/1.9oz)Mayonnaise(here)1teaspoonSrirachaSaltandcayennepeppertotaste2tablespoons(16g/0.6oz)sesameseedsNUTRITIONFACTSPERSERVING(1uncutroll)
Totalcarbs:15.6g
Fiber:8.4g
Netcarbs:7.2g
Protein:21.5g
Fat:44.3g
Energy:523kcal
Macronutrientratio:Caloriesfromcarbs(5%),protein(17%),fat(78%)
Wash,peelandslicethecucumberintolong,thinstalks.Halve,deseed,andpeeltheavocadoandcutintolongslices.Washthelettuceleavesandpatdry.
Washandslicethespringonion.Inanotherbowl,combinethedrainedtuna,slicedspringonion,crushedgarlic,ginger,andsesameoil.Add2tablespoons(28g/1oz)ofMayonnaise,2teaspoonsofSriracha,andsalt.Mixuntilwellcombined.
Add2tablespoons(28g/1oz)ofMayonnaisetotheCauli-Rice,andseasonwithsalt.Mixuntilwellcombined.Themayowillactasglueforthe“rice.”
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Topeachnorisheetwiththecauli-rice.Makesurethecauli-ricedoesn’tcoverthewholesheet;leave1to2inches(2.5to5cm)onthesides.Topeachsheetwithalettuceleaf,1/4ofthetunamixture,1/4ofaslicedavocado,and1/4ofthecucumber.Makesureyouplacethefillingonthetophalfofthenorisoyoucanwrapiteasily.Rollituptotheedge,wetthenoriwithafewdropsofwater,andsealwell.Placetherollswiththesealedsidedowntokeepthewrapstight.Leavetorestfor10to15minutesbeforeslicingorplaceinthefridge.
Meanwhile,preparethetopping.MixthemayonnaisewiththeSrirachaandseasonwithsaltandcayennepeppertotaste.Dry-roastthesesameseedsforaminuteoruntilgolden.Cuteachrollinto8piecesandsprinklewiththetoastedsesameseeds.Servewiththespicymayonnaise.
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◁ASIANFISHBALLSWITHSWEETCHILISAUCE
Whitefishisnaturallyhighinproteinandlowinfat.Ifyouneedtoincreaseyourfatintake,makesureyouincludeahigh-fatsidelikebutter-roasted
asparagusorbroccoli.16FISHBALLS
15MINS
40MINS
INGREDIENTS
FishBalls4fillets(600g/21.2oz)ofwhitefishsuchascod,skinnedanddeboned1largeegg1/2cup(50g/1.8oz)almondflour1clovegarlic,crushed1teaspoonfreshlygratedginger1/2teaspoonsalt1/4cup(30g/1.1oz)coconutflourFreshlygroundblackpepper1medium(15g/0.5oz)springonionOptional:2tablespoons(20g/0.7oz)toastedsesameseeds,forgarnish
SweetChiliSauce1/4cupplus2tablespoons(85g/2oz)gheeorcoconutoil1smallThaichilepepper(45g/1.6oz)2clovesgarlic
1teaspoonfinelygratedorangezest(or1/2teaspoondried)1/4cupapplecidervinegarorricevinegar2tablespoons(26g/0.9oz)fishsauce1tablespoon(15ml/0.5floz)coconutaminos1tablespoon(15ml/0.5floz)limejuice1tablespoon(15g/0.5oz)tomatopuree,unsweetened1tablespoon(10g/0.4oz)erythritolorSwerveor5to10dropsliquidstevia1tablespoon(8g/0.3oz)groundchiaseedsSaltandfreshlygroundblackpepper,totasteNUTRITIONFACTSPERSERVING(4fishballs)
Totalcarbs:8.7g
Fiber:3.9g
Netcarbs:4.9g
Protein:33.5g
Fat:31.9g
Energy:463kcal
Macronutrientratio:Caloriesfromcarbs(4%),protein(31%),fat(65%)
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Preheattheovento400°F(200°C,orgasmark6).Placethefishinablenderandpulseuntilsmooth.Transferthefishtoabowlandthenaddtheegg,almondflour,crushedgarlic,ginger,salt,andblackpepper.
Usingyourhands,formthemixtureintosmallballsandrolleachfishballincoconutflouruntilcompletelycoated.Placeonabakingsheetlinedwithparchmentpaper.Transfertotheovenandbakefor20to25minutes.
Meanwhile,preparethesweetchilesauce.Heatalargepangreasedwiththeghee.Halve,deseed,andfinelychopthechileblackpepperandpeelandcrushthegarlic.Fryfor2to3minutesandthenaddtheorangezest,applecidervinegar,fishsauce,coconutaminos,limejuice,tomatopuree,anderythritolorliquidstevia.Seasonwithsaltandblackpepperandcookovermediumheatfor5to10minutesoruntilthesaucehasreducedbyhalf.Then,removefromheatandaddthegroundchiaseeds.Mixuntilwellcombinedandsetasidetothicken.
Whenthefishballsaredone,transferthemtothepanandcoatwiththesauce.Serveimmediately.
TIPServewithCauli-Rice(here)orbutter-roastedvegetables:TryAsian-stylevegetablessuchassteamedbroccoliwithdressingmadefromfreshlygratedginger,chilepepper,garlic,oliveoil,toastedsesameoil,andsalt.
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SLOW-COOKEDBEEFKORMAMakethispopularIndianmealaheadandtheneatitthroughouttheweekwith
asideofCauli-Rice(here).4SERVINGS
15MINS
4TO6HOURS
INGREDIENTS1.76pounds(800g)beef—anycutsuitableforslow-cooking,suchasbraisingsteak,brisket,orchuck1/2medium(55g/1.9oz)whiteonion1clovegarlic1tablespoon(8g/0.05oz)ginger1tablespoon(15g/0.5oz)tallow,lard,orghee2wholecardamompods1teaspoongroundturmeric1/2teaspoongroundcorianderseeds1teaspoongarammasalaspicemix1/2teaspoonsalt,ormoretotasteFreshlygroundblackpepper1/2cup(120ml/4floz)coconutmilkorheavywhippingcream1/4cup(60ml/2floz)water
Optional:4cups(480g/16.9oz)Cauli-Rice(here)
NUTRITIONFACTSPERSERVING
Totalcarbs:3.6g
Fiber:0.7g
Netcarbs:2.9g
Protein:36.8g
Fat:54.1g
Energy:654kcal
Macronutrientratio:Caloriesfromcarbs(2%),protein(23%),fat(75%)
Dicethemeatintomedium-sizedpieces.Peelanddicetheonion,mashthegarlic,andgratetheginger.
Greaseaheavy-bottomedpanwithtallow(orgheeorlard,butyoucanusetallowfromtheBoneBrothrecipeonhere)—it’soneofthegreatby-productsofmakingBoneBroth).Addthechoppedonion,garlic,andginger.Cookforabout3minutesonmedium-highheat,stirringfrequently.
Increasethetemperatureandaddthemeat.Cookuntilslightlybrownedonallsides.Spooneverythingfromthepanintoaslowcookerandaddallthespices,salt,andblackpepper.
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Pourinthecoconutmilkandwaterandstirwell.(Ifyou’reusingcream,additattheendofthecookingprocess;otherwise,itwillbreakdown.)Cookfor4to6hoursonhighorupto10hoursonlow.Theexacttimedependsontheslowcooker.Ifyoudon’thaveaslowcooker,usearegulardeep,heavy-bottomedcasseroledishandcookinanovenpreheatedto300°F(150°C,orgasmark2)for4to6hours.Whendone,themeatshouldbesoftandfallingapart.
TIPMakeyourownGaramMasalaathome!Simplymix1tablespoon(7g/0.3oz)ofgroundcumin,11/2teaspoonsgroundcorianderseeds,11/2teaspoonsgroundcardamomseeds,1/2teaspoongroundcloves,1/2teaspoonnutmeg,1teaspooncinnamon,and11/2teaspoonsfreshlygroundblackpepper.
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CUBANSHREDDEDBEEF(ROPAVIEJA)ThispopularCubanmealissoflexible:itgoeswellwithCauli-Rice,andyoucan
alsoaddittosaladsoruseitasafillingforEssentialKetoCrepes.4SERVINGS
15MINS
4TO6HOURS
INGREDIENTS2clovesgarlic,peeledanddiced1small(70g/2.5oz)whiteonion,peeledanddiced1jalapeñopepper(15g/0.5oz)1tablespoon(15g/0.5oz)ghee,lard,ortallow1.76pounds(800g)beef,braisingsteak,orbrisket2medium(240g/8.5oz)greenpeppers,sliced1bayleaf1teaspoondriedoregano1teaspoondriedthyme1/2teaspoonsalt,ormoretotaste2tablespoons(30ml/1floz)limejuice1/2cup(120ml/4floz)BoneBroth(here)orvegetablestock1/2cup(120ml/4floz)tomatosauce(passata),unsweetenedFreshcilantro,forgarnishOptional:4cups(480g/16.9oz)Cauli-Rice(here)
NUTRITIONFACTSPERSERVING
Totalcarbs:8.1g
Fiber:2.4g
Netcarbs:5.7g
Protein:37.7g
Fat:48.8g
Energy:627kcal
Macronutrientratio:Caloriesfromcarbs(4%),protein(25%),fat(71%)
Wash,halve,deseed,anddicethejalapenopepper.Placethegarlic,onion,andjalapeñoinapangreasedwithghee(orcoconutoil)andcookforabout3minutes,stirringfrequently,untilslightlygolden.Whendone,setitaside.
Placethemeatintheslowcookerandaddthegreenbellpepperandallthespices.SqueezeinthelimejuiceandaddtheBoneBrothorvegetablestock.Addthefriedonion,garlic,andjalapeñopepperandseasonwithsalt.Pourthepassataovertheroast.
Cookfor4to6hoursonhighorupto10hoursonlow.Theexacttimedependsontheslowcooker,socheckthemeatwhileitcooks.Pullthemeatapartbytearingitintothinshredswithtwoforks.Garnishwiththecilantro.
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ServewithplainCauli-Riceorgreenbeans:youcaneithercookthemseparately,oraddthemtothemeatforthelast2to3hoursintheslowcooker.Tostore,letitcool,transferthemeatintoanairtightcontainer,andkeepitinthefridgeforupto5days.
TIPIfyoudon’thaveaslowcooker,usearegulardeep,heavy-bottomcasseroledishandcookintheovenpreheatedto300°F(150°C,orgasmark2)for4to6hours.
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◁BEEFMEATBALLSWITH“ZOODLES”Pesto,capers,andolivespepupthishealthytakeonspaghettiandmeatballs.
16MEATBALLS
15MINS
20MINS
INGREDIENTS1.1pounds(500g)groundbeef1largeegg1/2cup(50g/1.8oz)almondflour1/2cup(125g/4.4oz)Pesto(here)2tablespoons(5g/0.2oz)choppedfreshbasil,plusmoreforgarnish1tablespoon(15g/0.5oz)gheeorlard4medium(800g/1.76lb)zucchini4tablespoons(35g/1.2oz)capers1/2cup(50g/1.8oz)kalamataorgreenolives,pittedandsliced1/2teaspoonsalt,ormoretotaste
Optional:1/2cup(45g/1.6oz)gratedParmesancheese
NUTRITIONFACTSPERSERVING(4meatballs+zoodles)
Totalcarbs:11.9g
Fiber:5g
Netcarbs:6.8g
Protein:29.8g
Fat:56.1g
Energy:659kcal
Macronutrientratio:Caloriesfromcarbs(4%),protein(18%),fat(78%)
Placethegroundbeef,egg,andalmondflourintoamixingbowl.Addhalfofthepestosauceandthebasil.Seasonwithsaltandblackpepperandprocesswell.Usingyourhands,createsmallmeatballsandsetaside.
Heatalargepangreasedwithghee.Oncehot,addthemeatballs.Cookfor2to3minutesononesideoveramedium-highheatandthenturnusingafork.Keepturninguntilthemeatballsarebrownedonallsides.Whendone,transferthemeatballstoabowlandkeepwarm.
Washthezucchinianduseajuliennepeeleroravegetablespiralizertocreatethinzucchini“noodles.”Settheminthepanyouusedformakingthemeatballsandcookoveramedium-highheatfor3to5minutes.Removefromtheheatandaddtheremainingpestosauce,capers,andslicedolives.Mixuntilwellcombinedandseasonwithsalt,ifneeded.
Toserve,placethezoodlesonaservingplateandtopwiththecookedmeatballs.Garnishwiththeremainingbasilleaves.SprinklewiththeParmesancheese,ifusing.
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ASIANSPICEDBEEFMEATBALLSIt’simpossibletoeatjustoneoftheseherbedAsianmeatballs.Servethemwith
mysweet-and-spicychilesauce,plusasideoffreshly-cutvegetables.16MEATBALLS
15MINS
20MINS
INGREDIENTS
Meatballs2medium(30g/1.1oz)springonions1.1pounds(500g)groundbeef2clovesgarlic,crushed2tablespoons(30ml/1floz)fishsauce1teaspoonfinelychoppedlemongrassororganiclimezest2tablespoons(12g/0.4oz)choppedfreshmint2tablespoons(30g/1.1oz)gheeorcoconutoilSaltandfreshlygroundblackpepper,totaste2tablespoons(18g/0.6oz)toastedsesameseedsSpicyDip1medium(15g/0.5oz)springonion1clovegarlic,crushed1teaspoonginger1smallhotchilepepper1tablespoon(1g/0.04oz)choppedfreshcilantro1tablespoon(15ml/0.5floz)freshlimejuice2tablespoons(30ml/1floz)coconutaminos1teaspoontoastedsesameoil1tablespoon(10g/0.4oz)erythritolorSwerveor3to5dropssteviaSaltandfreshlygroundblackpepper,totaste
NUTRITIONFACTSPERSERVING(4meatballs)
Totalcarbs:4.4g
Fiber:1.1g
Netcarbs:3.3g
Protein:23.2g
Fat:35.9g
Energy:437kcal
Macronutrientratio:Caloriesfromcarbs(3%),protein(22%),fat(75%)
Washandfinelychopthespringonions.Placealltheingredientsforthemeatballsexceptthegheeinamixingbowlandcombinewell.Usingyourhands,formsmallmeatballsandsetaside.
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Heatalargepangreasedwithghee.Addthemeatballsandcookoveramedium-highheatfor2to3minutesandthenturnusingafork.Keepturninguntilthemeatballsarecompletelybrowned.Whendone,transferthemeatballstoabowlandkeepwarm.
Meanwhile,preparethedip.Washandslicethespringonion.Mixalltheingredientsforthedipandseasonwithsaltandblackpeppertotaste.Insteadoferythritolorstevia,youcanuse1teaspoonofyaconsyrup(here).Servethemeatballswiththedipimmediately.
TIPThesemeatballsaredeliciouswithfreshly-choppedvegetablessuchascucumberandbellpeppers.
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BEEFTERIYAKILETTUCECUPSTender,juicysteakwithsugar-freeteriyakisaucemakesforalow-carbvariationofapopularAsiandish.Anditlooksgreatasapartysnack,too.
4SERVINGS
15MINS
20MINS
INGREDIENTS2small(200g/7.1oz)red,orange,oryellowpeppers1medium(150g/5.3oz)greenpepper1cup(100g/3.5oz)whitemushrooms1small(70g/2.5oz)whiteonion2clovesgarlic,crushed2teaspoonsgratedginger1smallhotchilepepper2large(600g/21.2oz)steaks(sirloin,rump,orflank)1/4cup(56g/2oz)gheeorcoconutoil1/4cup(60ml/2floz)coconutaminos3tablespoons(45ml/14.4floz)fishsauce1tablespoon(8g/0.3oz)groundchiaseeds2tablespoons(30ml/1floz)limejuice1teaspoontoastedsesameoilSaltandfreshlygroundblackpepper,totaste2medium(300g/10.6oz)headsgreenlettuceNUTRITIONFACTSPERSERVING
Totalcarbs:13.1g
Fiber:4.6g
Netcarbs:8.5g
Protein:35g
Fat:32.7g
Energy:490kcal
Macronutrientratio:Caloriesfromcarbs(7%),protein(30%),fat(63%)
First,preparethevegetables.Wash,halve,anddeseedthebellpeppersandcutthemintomediumslices.Washandslicethemushroomsandpeelandslicetheonion.Peelandcrushthegarlicandgratetheginger.Wash,halve,deseed,andfinelychopthechilepepper.Washthelettuceleavesandpatdry.
Cutthebeefintothinslices.Heatalargepanoveramedium-highheatandgreasewiththeghee.Oncehot,addthebeefandseasonwithsaltandblackpepper.Keepstirringuntilthebeefisbrownedfromallsides,about2to3minutes.Transferthebeefintoabowlandkeepwarm.
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Returnthepantotheheatandaddthegarlic,ginger,andchilepepper.Cookforabout1to2minutes,stirringfrequently.Addthecoconutaminosandfishsauce.Addtheerythritolandstevia,ifusing.Addthegroundchiaseeds,stirringfrequently.Keepcookinguntilthesaucethickensandhasreducedbyhalf.
Addtheslicedbellpeppers,mushrooms,onion,andlimejuice.Mixwelltocoatwithsauce.Cookforanadditional5minutesoruntilthevegetablesaretenderyetstillcrisp.
Addthecookedbeefandremovethepanfromtheheat.Drizzlewithtoastedsesameoilandsetaside.ServeoverseparatedlettuceleavessuchasRomaineorLittleGem.Alternatively,usethisrecipeasafillinginGrain-FreeTortillas(here)oreatitwithCauli-Rice(here).
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◁ULTIMATEGUACBURGERThisdeliciousketoburgerisloadedwithhealthyfatsandelectrolyteswhichwillhelpyouovercome“keto-flu”duringthefirstfewdaysoftheketogenic
diet(here).4BURGERS
15MINS
25MINS
INGREDIENTS
Servewith4UltimateKetoBuns(here);prepareaheadandsavetherestofthebunsforanothermeal
BurgerMeat1.1pounds(500g)groundbeef
1teaspoonDijonMustard(here)
1tablespoon(15g/0.5oz)Ketchup(here)orSpicyChocolateBBQSauce(here)1/2teaspoongarlicpowder1/2teaspoononionpowder1/2teaspoonsalt,ormoretotasteFreshlygroundblackpepper2tablespoons(30g/1.1oz)ghee,tallow,orlardGuacamole1large(200g/7.1oz)avocado1/2small(35g/1.2oz)whiteonion,finelychopped1tablespoon(15ml/0.5floz)freshlysqueezedlimejuice2/3cup(100g/3.5oz)cherrytomatoes,roughly-chopped2to4tablespoons(2to4g/0.07to1oz)freshcilantro(ortotaste),chopped1clovegarlic,crushed1smallhotchilepepper,diced1/4teaspoonsalt,ormoretotasteFreshlygroundblackpepperNUTRITIONFACTSPERSERVING
Totalcarbs:19.8g
Fiber:12.2g
Netcarbs:7.6g
Protein:33.2g
Fat:56g
Energy:689kcal
Macronutrientratio:Caloriesfromcarbs(5%),protein(20%),fat(75%)
MaketheUltimateKetoBuns.
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Fortheburgers,mixthegroundbeefwiththemustard,ketchup,garlicpowder,onionpowder,salt,andblackpepper.Createfoursmall,palm-sizedburgers.
Preheatalargepangreasedwithghee.Whenhot,addtheburgers.Turntheheatdowntomediumandcookoneachsidefor4to5minutes:don’tturnthemeattoosoonoritwillsticktothepan.Useaspatulatolightlypresstheburgersdownwhilecooking.Whendone,setthemaside.
Meanwhile,preparetheguacamole.Halveandpeeltheavocado,removetheseed,andscoophalfoftheavocadomeatintoabowl.Mashitwellusingafork.Addtheonionandlimejuice,followedbythetomatoes,cilantro,crushedgarlic,andchilepepper.
Dicetherestoftheavocadoandmixintothesalad—donotmash!Seasonthesaladwithsaltandblackpeppertotaste.
CuteachoftheUltimateKetoBunsinhalfandbrowninagriddlepanfor2to3minutes.Topwiththeburgerandthepreparedguacamolesalad.Ifyou’renotservingtheguacamoleimmediately,makesureyoukeepitinanairtightcontainertokeeptheavocadofrombrowning.
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◁SUCCULENTSTEAKWITHCHIMICHURRISAUCE
Everyoneshouldknowhowtomakeaperfectsteak.Thisoneissoeasy,andit’sdeliciouswithvibrantArgentinianchimichurri!
2SERVINGS
20MINS
25MINS
INGREDIENTS
Steak2medium(400g/14.1oz)rib-eyesteaks2teaspoonsghee,lard,ortallow1/4teaspoonsaltFreshlygroundblackpepper
Chimichurri2clovesgarlic1/2cup(15g/0.5oz)choppedfreshparsley2tablespoons(8g/0.3oz)choppedfreshoregano1smallhotchilepepper1tablespoon(15ml/0.5floz)redorwhitewinevinegar1/4cup(60ml/2floz)extravirginoliveoil1/4teaspoonsaltormoretotasteFreshlygroundblackpepperButteredasparagus2medium(250g/8.8oz)bunchesasparagus1tablespoon(15g/0.5oz)gheeorbutter1/4teaspoonsaltFreshlygroundblackpepper2tablespoons(30ml/1floz)lemonjuiceNUTRITIONFACTSPERSERVING
Totalcarbs:10g
Fiber:4.3g
Netcarbs:5.7g
Protein:41.1g
Fat:76.3g
Energy:883kcal
Macronutrientratio:Caloriesfromcarbs(2%),protein(19%),fat(79%)
Allowthesteaktositatroomtemperaturefor10to15minuteswhileyoupreparethechimichurrisauce.Peelthegarlicandroughlychoptheparsleyandoregano.Wash,halve,anddeseedthechilepepper.Placehalfoftheparsley,oregano,andoilintoablender;settherestasideforlater.Addthevinegar,salt,andblackpepper.Pulseafewtimesuntil
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smoothandthenaddtheremainingherbsandoil.Mixuntilwellcombined.Meanwhile,settheoventobroil(500°F[260°C,orgasmark10]).
Usingapapertowel,pattheexcessbloodfromthesteaks.Tosswithsomeofthemeltedghee(orbutter,tallow,orlard)andseasonwithsaltandblackpepper.Makesureyouseasonthesteakafteryoutossitwiththemeltedghee:Youdon’twanttowashtheseasoningoff.
Frythesteaksinaveryhotheavy-basedpangreasedwithgheeoverhighheatfor2to4minutesoneachsidetosealinthejuices.Whenyouseethesidesbrowning,it’stimetoflipitover.Theexacttimedependsonthesizeofyoursteak;forexample,asmallonewouldtake2minutes,whilealargeonecouldtakeupto4minutestobrown.
Reducetheheattomediumandcontinuetocookforanother4minutes(rare),7minutes(medium),or11minutes(welldone).Thereisnoneedtoturnthesteakagain.
Removethesteakfromthepanandallowittorestinawarmplacefor5to7minutes.Thesteakwillfinishcookinginitsresidualheatasthetemperatureslowlylowers.Thebestwaytorestthesteakistofolditupinparchmentpaperandtheninakitchentowel.Thiswillkeepitjuicyandequallypinkinside.
Whilethesteakisresting,preparethebutteredasparagus.Snipthewoodyendsoffofthevegetables.Settheasparagusintoabowlandtosswiththeghee,salt,andblackpepper.Placeitonarackorinabakingsheetandbroilfor5to7minutes.Whenready,theasparagusshouldbetenderandslightlybrownedyetstillcrisp.Removefromtheovenandaddasqueezeoflemonjuice.
Placetherestedsteakonaplate,topwithchimichurrisauce,andservewiththebutteredasparagus.
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ITALIAN“MEATZA”“Meatza”ispizzawithacrustmadefromgroundmeat.It’sverylowincarbs,
andit’sbestwithvegetableandcheesetoppings.4SERVINGS
15MINS
25TO30MINS
INGREDIENTS
PizzaCrust1.1pounds(500g)groundbeef1teaspooneachdriedoreganoandbasil1/2teaspoonsaltFreshlygroundblackpepper
Toppings
2cups(200g/7.1oz)wildmushroomsor1/2cup(50g/1.8oz)driedporcinimushrooms,soaked2tablespoons(30g/1.1oz)ghee2clovesgarlic,crushed1largepackagespinach,fresh(200g/7.1oz)orfrozenanddefrosted(220g/7.7oz)Saltandfreshlygroundblackpepper,totaste
2tablespoons(30g/1.1oz)Pesto(here)3/4cup(100g/3.5oz)shreddedmozzarellacheese
NUTRITIONFACTSPERSERVING
Totalcarbs:5.6g
Fiber:2.3g
Netcarbs:3.4g
Protein:30.8g
Fat:41.7g
Energy:520kcal
Macronutrientratio:Caloriesfromcarbs(3%),protein(24%),fat(73%)
Preheattheovento400°F(200°C,orgasmark6).Inabowl,combinethegroundbeef,oregano,basil,salt,andblackpepperandmixwell.Youcaneithermakeonelargepizzaor4individual/minipizzas(whichareeasytofreezeforlater).Usingyourhands,formthepizza“crust,”makingitabouthalfaninch(1cm)thick.Placeonabakingsheetlinedwithparchmentpaper.Placeintheovenandcookfor10minutes.
Meanwhile,preparethetoppings.Washandslicethemushrooms.Ifyouareusingdriedmushrooms,soakthemforatleast15minutesbeforeaddingtothepan.Washanddrythespinachifusingfresh.Heatalargepangreasedwiththegheeandaddthecrushedgarlic.Cookforoneminute.
Addthemushroomsandcookfor5minutes,stirringfrequently.Tossinthefreshspinachandcookforonemoreminute.Seasonwithsaltandblackpeppertotaste.Ifyou’reusing
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frozenspinach,makesureit’sdefrostedandsqueezeanyexcesswateroutbeforecooking.Removethepanfromtheheat.
Whenthemeatcrustiscooked,removeitfromtheovenandspreadthepestosauceontop.Addhalfofthemozzarellacheeseandallofthespinachandmushroommixture.Finishwiththeremainingmozzarellacheeseandreturntotheovenfor5minutesoruntilthecheeseismelted.
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OXTAILCASSEROLEOxtailisoneofthemostunderestimatedcutsofbeef.Ifcookedproperlyinaslowcooker,it’sdelicious,juicy,andhighingelatin—perfectformakingBone
Broth!6SERVINGS
10MINS
2HOUR45MIN+MARINATING
INGREDIENTS1/4cup(56g/2oz)ghee2clovesgarlic,crushed1small(70g/2.5oz)whiteonion,finelysliced3pounds(1.4kg)oxtail,bonein1teaspooncinnamon1/4teaspoongroundcloves2bayleaves2tablespoons(5g/0.2oz)freshthymeleaves1teaspoonsaltortotasteFreshlygroundblackpepper1smallcan(200g/7.1oz)dicedtomatoes
2cups(480ml/16floz)BoneBroth(here)1cup(240ml/8.1floz)water3cups(300g/10.6oz)greenbeans2large(400g/14.1oz)turnips
NUTRITIONFACTSPERSERVING
Totalcarbs:11.4g
Fiber:3.5g
Netcarbs:7.9g
Protein:39.3g
Fat:36.8g
Energy:539kcal
Macronutrientratio:Caloriesfromcarbs(6%),protein(30%),fat(64%)
YoucanmakethecasseroleinaDutchoven,anovenproofheavysouppot,orinaslowcooker.
IfusingaDutchovenoraheavysouppot:GreasetheDutchovenwithgheeandaddthecrushedgarlicandfinely-slicedonion.Cookforafewminutesuntiltranslucent.Addtheoxtailandbrownonallsides.Addthecinnamon,cloves,bayleaves,andthymeandseasonwithsaltandblackpepper.AddthecannedtomatoesandpourintheBoneBrothandwater.Bringtoaboilandreducetheheattominimum.Coverwithalidandcookfor3to31/2hoursoruntilthemeatistender.Checkeveryhourincasemorewaterisneeded.
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Meanwhile,preparethevegetables.Trimthegreenbeansandchopthemintoquarters.Peelandslicetheturnipanddiceintomediumpieces.
Whentheoxtailistender,useaslottedspoontotransferittoaplateandletitrestuntilcoolenoughtohandle.Shredthemeatusingyourhandsandafork.Settheshreddedmeataside.ReservethebonesformakingmoreBoneBroth.
Addthechoppedgreenbeansanddicedturnipstothepotwiththeoxtailjuicesandbringtoaboil.Reducetheheat,coverwithalid,andcookfor45to60minutesoruntiltender.Whendone,addtheshreddedmeat.
Ifusingaslowcooker:Inalargepot,brownthegarlic,onion,andoxtailandthentransfertotheslowcooker.Addthespices,salt,blackpepper,tomatoes,BoneBroth,andwaterandcookfor6hoursonhighor10hoursonlow.Addthegreenbeansandturnipsforthelast2to3hoursofcooking.
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PERFECTRIBEYEWITHHORSERADISHSAUCE
Whatcouldbebetterthanperfectly-cooked,juicysteakmarinatedingarlicandservedwithsharphorseradishsauce?
2SERVINGS
20MINS
25MINS
INGREDIENTS
Steak2medium(400g/14.1oz)grass-fedrib-eyesteaks2teaspoonsghee,lard,ortallow2clovesgarlic,crushed1/4teaspoonsaltPinchcayennepepperHorseradishSauce
2tablespoons(30g/1.1oz)Mayonnaise(here)2tablespoons(30g/1.1oz)sourcreamormoreMayonnaise2tablespoons(15ml/0.5floz)heavywhippingcreamorcoconutmilk1to2tablespoons(15to30g/0.5to1.1oz)freshlygratedhorseradish1tablespoon(15ml/0.5floz)lemonjuice1medium(15g/0.5oz)springonionorchivesSaltandfreshlygroundblackpepper,totasteNUTRITIONFACTSPERSERVING
Totalcarbs:4.4g
Fiber:0.8g
Netcarbs:3.6g
Protein:38.7g
Fat:61g
Energy:721kcal
Macronutrientratio:Caloriesfromcarbs(2%),protein(22%),fat(76%)
Allowthesteaktositatroomtemperaturefor10to15minutes.Usingapapertowel,patofftheexcessblood.Tosswithsomeofthemeltedgheeandcrushedgarlicandseasonwithsaltandcayennepepper.Letitmarinateinthefridgeforatleastanhour.
Overhighheat,frythesteakinaveryhotheavy-basedpangreasedwithgheefor2to4minutesoneachsidetosealinthejuices.Whenyouseethesidesgettingbrown,it’stimetoflipitover.Theexacttimedependsonthesizeofyoursteak.Smallwouldtakeabout2minutestobrown,whilealargecouldtakeupto4minutes.
Reducetheheattomediumandcontinuetocookforanother4minutes(rare),7minutes(medium),or11minutes(welldone).Thereisnoneedtoturnthesteakagain.
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Removethesteakfromthepanandallowittorestinawarmplacefor5to7minutes.Thesteakwillfinishcookingfromitsresidualheatasthetemperatureslowlygoesdown.Thebestwaytorestthesteakistofolditupinparchmentpaperandthenwrapitinakitchentowel.Thiswillkeepitjuicyandequallypinkinside.
Whilethesteakisresting,preparethehorseradishsauce:Combinealltheingredientsinabowlandmixwell.Placetherestedsteakonaplateandservewiththehorseradishsauceandvegetablesides.
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PERFECTLYPULLEDPORKMakingslow-cookedmeatinadvanceisasmartwaytosavetime.Makethisrecipeonaweekendanduseitthroughouttheweekonomelets,inlow-carb
tortillasandenchiladas,oronitsownwithvegetablesidedishes.8SERVINGS
15MINS
4TO6HOURS+MARINATING
INGREDIENTS1tablespoon(7g/0.2oz)onionpowder1tablespoon(9g/0.3oz)garlicpowder1teaspoongroundcumin1teaspoongroundcinnamon1teaspoonsmokedpaprika1tablespoon(18g/0.6oz)salt
31/2pounds(1.6kg)porksuitableforslowcooking,suchasshoulder1/2cup(120ml/4.1floz)waterNUTRITIONFACTSPERSERVING
Totalcarbs:2.1g
Fiber:0.6g
Netcarbs:1.5g
Protein:34.8g
Fat:36.1g
Energy:481kcal
Macronutrientratio:Caloriesfromcarbs(1%),protein(30%),fat(69%)
Youcanuseanyporksuitableforslowcooking,suchasshoulder.Mixallthespicesinabowl.Rubthespicesandsaltintotheporkandwrapinplasticwrap.Placeinthefridgeforatleast4hoursorupto3days.
Removefromthefridgeandunwrapthepork.Putitinaslowcooker,addthewater,andcookfor8to10hoursonlowor4to6hoursonhighuntiltender.
Transfertheroasttoacuttingboard.Discardalltheliquidintheslowcooker—it’stoospicyandsaltytouseforanythingelse.Placetheentireroastbackintheslowcookerandpullthemeatapartbytearingitintoshredswithtwoforks.
Serveimmediatelyorletcool,transferintoanairtightcontainer,andstoreinthefridgeforupto5days.
Ifyoudon’thaveaslowcooker,usearegulardeep,heavy-bottomedcasseroledishandcookinanovenpreheatedto300°F(150°C,orgasmark2)for4to6hours.
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PIGSINABLANKETAreyounostalgicfortheclassiccocktailsnack?Trymylow-carbversion!
Servewithhomemademustard,ketchup,orBBQsauce.5SERVINGS
25MINS
1HOUR
INGREDIENTS
21/2cups(250g/8.8oz)almondflour1/4cup(30g/1.1oz)coconutflour1largeegg2tablespoons(30g/1.1oz)softened(notmelted)butterorghee1teaspoononionpowder1/2teaspoongarlicpowder1/2teaspoonsalt1/3cup(30g/1.1oz)gratedParmesancheese,ormorealmondflour30mini-sausages(420g/14.8oz),orregularsausagescutintosmallpieces
NUTRITIONFACTSPERSERVING
Totalcarbs:12.8g
Fiber:6.5g
Netcarbs:6.3g
Protein:29.2g
Fat:49.5g
Energy:593kcal
Macronutrientratio:Caloriesfromcarbs(4%),protein(20%),fat(76%)
Preheattheovento350°F(175°C,orgasmark4).Mixthealmondandcoconutflour,egg,andsoftenedbutter.Addtheonionandgarlicpowderandseasonwithsalt.AddthegratedParmesancheeseandmixwell.Flattenthedoughslightlyandplaceinthefreezerfor15to20minutes;thiswillmaketherollingeasier.
Removefromthefreezeranddividethedoughintoequalpartsbasedonthenumberofservings.Usingarollingtool,createsmallflatovals.Wrapthepiecesofdougharoundthesausagesandplaceonabakingsheetlinedwithparchmentpaper.
Bakeforabout20minutesuntilthecrustislightgolden.Whendone,removefromtheoven,letthepigsrestforabout10minutes,andthenservewithKetchup(here),DijonMustard(here),orSpicyChocolateBBQSauce(here).
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BESTKETOENCHILADASAlow-carbalternativetogreen-sauceenchiladas,thisisoneofmybestrecipes
—andit’sapersonalfavorite,too.4SERVINGS
15MINS
40MINS
INGREDIENTS
1servingChimichurri(here)
2servingsPerfectlyPulledPork(here)
2servings(4medium)EssentialKetoCrepes(here)1large(200g/7.1oz)avocado2jalapeñopeppers,deseeded(30g/1.1oz)1tablespoon(1g/0.04oz)choppedcilantro1/4cup(60g/2.1oz)sourcream2tablespoons(30ml/1floz)limejuice1/2teaspoonsaltFreshlygroundblackpepper1/2cup(60g/2.1oz)shreddedhardcheese,suchasmanchego
NUTRITIONFACTSPERSERVING
Totalcarbs:9.4g
Fiber:5.1g
Netcarbs:4.3g
Protein:25.3g
Fat:43.8g
Energy:528kcal
Macronutrientratio:Caloriesfromcarbs(3%),protein(20%),fat(77%)
Makingthecrepestakesjustafewminutes,buttheslow-cookedmeattakeshours,soplanaccordingly.Insteadofpulledpork,youcanuseanyslow-cookedmeat:beef,pork,lamb,orevenchicken!
Preheattheovento350°F(175°C,orgasmark4).
Preparethechimichurri.Makesureyouhavethecrepesready.
Halve,pit,andpeeltheavocado.Wash,halve,anddeseedthejalapeños.Inabowl,combinehalfoftheavocado,chimichurri,jalapeños,cilantro,sourcream,andlimejuiceandseasonwithsaltandblackpepper.
Spreadaboutathirdoftheavocadosauceoverthebottomofamediumcasseroledish(about10×7inches/25×18cm).
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Dicetheremainingavocadoandmixwithanotherthirdoftheavocadosauceandthepulledpork.Thiswillbethefillingforyourcrepes.Topeachcrepewithanequalamountofthefillingandrollituptightly.
Foldthecrepesonebyoneinthecasseroledishandtopwiththeremainingavocadosauce.Sprinklewithshreddedcheese.Cookintheovenforabout25minutes.Whendone,letitcoolforafewminutesandthenserveandenjoy!
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PORKSKEWERSWITHASPARAGUSANDORANGEMAYO
Crownedwithazesty,homemadeorangemayonnaise,tender,herb-marinatedporkskewerstakecenterstageinthislow-carbdish.
4SERVINGS
15MINS
30MINS+MARINATING
INGREDIENTS
PorkSkewers1.3pounds(600g)pork,fattyshoulder1cup(240ml/8floz)extravirginoliveoilorghee,melted2clovesgarlic,crushed1tablespoon(4g/0.1oz)choppedfreshoregano1tablespoon(2g/0.07oz)choppedfreshrosemary2tablespoons(30ml/1floz)lemonjuice1/2teaspoonsaltPinchcayennepepper1/2medium(100g/3.5oz)Spanishchorizoorsalami4largebunches(600g/21.2oz)asparagus
OrangeMayo1/3cup(70g/2.5oz)Mayonnaise(here)1teaspoonfreshlygratedorangezest1tablespoon(15ml/0.5floz)freshorangejuiceorlemonjuiceSaltandcayennepepper,totasteNUTRITIONFACTSPERSERVING
Totalcarbs:8.5g
Fiber:3.6g
Netcarbs:4.9g
Protein:35.5g
Fat:54.7g
Energy:666kcal
Macronutrientratio:Caloriesfromcarbs(3%),protein(22%),fat(75%)
Dicetheporkintobigsquarecubes.Setitinamediumbowlandpourtheoliveoiloverit.Addthecrushedgarlic,choppedherbs,lemonjuice,salt,andcayennepepper.
Mixalltheingredientstogetherandmakesurethemeatiswell-coatedintheoil.Setasideasmallamountofoilfortheasparagus.Letitrestinthefridgefor8to12hoursorovernight.
Meanwhile,preparethemayobymixingtheregularmayowiththeorangezestandjuice,salt,andcayennepepper.Coverwithaluminumfoilorplaceinanairtightcontainerandrefrigerateovernight.
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Whenthemeatisreadytobecooked,settheoventobroil(500°F[260°C,orgasmark10]).
Slicethechorizointosmallpieces.Piercetheskewersthrougheachmeatcubeandchorizoslice.Repeatfortheremainingporkpiecesandchorizo.
Settheskewersonarackandplaceintheoven.Cookfor10minutes,turn,andcookforanother5minutes.Whenthemeatisready,transfertheskewerstoaservingplate.
Washtheasparagusandtrimthewoodyends.Drizzlewithoilandseasonwithsaltandblackpepper.Piercebatchesofasparagusthroughtwosetsofskewersorplacetheminabakingdish.Cookintheovenfor5to7minutes.Whenready,theasparagusshouldbetenderandslightlybrowned,yetstillcrisp.
Servetheasparagushotwiththeporkskewersandorangemayo.
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LAMBVINDALOOIfyou’reaspicefiend,you’lllovethishealthierversionofthelegendaryIndian
dish.4SERVINGS
20MINS
1HOUR30MINS
INGREDIENTS
Lamb1small(70g/2.5oz)whiteonion2clovesgarlic,crushed1to2smallhotchilepeppers1tablespoon(8g/0.3oz)gratedginger1bunchcilantro1.7pounds(800g)lambshoulder,boneless2tablespoons(30g/1.1oz)butterorghee1teaspoongroundturmeric1teaspoonsalt1smallcan(200g/7.1oz)dicedtomatoes1tablespoon(15ml/0.5floz)balsamicvinegar
11/2cups(480ml/12floz)waterFreshlygroundblackpepperOptional:1cup(230g/8oz)full-fatyogurtorsourcreamtoserveontop
SpicestoToast1teaspooncorianderseeds1teaspoonfennelseeds1teaspoonfenugreekseeds2wholecloves1/4teaspoonwholeblackpeppercorns2clovesNUTRITIONFACTSPERSERVING
Totalcarbs:7.1g
Fiber:1.8g
Netcarbs:5.2g
Protein:37g
Fat:41.9g
Energy:559kcal
Macronutrientratio:Caloriesfromcarbs(4%),protein(27%),fat(69%)
Peelandfinelydicetheonionandpeelandcrushthegarlic.Wash,halve,anddeseedthechilepepperandgratetheginger.Washthecilantro,separatethestalksfromtheleaves,
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andfinelychopthestalks.Keeptheremainingleavesforgarnish.Dicethelambintomediumpiecesandsetaside.
Inadry,hotpan,toastallofthespicesforafewminutesuntilgolden.Becarefulnottoletthemburn.
GreasealargeheavypotorDutchovenwithgheeandaddtheslicedonion,garlic,chiles,ginger,andcilantrostalks.Cookoveramediumheatforabout5minutesoruntiltheonionstartstobrown.
Addthelamb,toastedspices,turmeric,salt,andblackpepper.Mixwellandletthemeatbrownonallsides.Addthechoppedtomatoes,balsamicvinegar,andwater.Turntheheatdown,coverwithalid,andcookonmedium-lowforaboutanhouroruntilthemeatistender.
Checkthepotevery20minutestoensurethereisenoughwaterandthatthevindalooisn’tstickingtothebottom.Whendone,takeoffoftheheatandletitsitforafewminutes.SeasonwithmoresaltifneededandservewithplainCauli-Rice(here)orSpicyAsianCauli-Rice(here).
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◁SLOW-ROASTPORKBELLYWITHQUICK“POTATO”SALAD
Highinfat,porkbellyisperfectforalow-carbdiet.Inthisrecipe,it’sinfusedwithfragrantherbsandservedwithasatisfyingcauliflowersalad.
4SERVINGS
25MINS
2HOURS45MINS+MARINATING
INGREDIENTS
PorkBelly1.1pounds(500g)porkbelly1teaspoonfennelseeds2clovesgarlic,crushed2tablespoons(5g/0.2oz)freshthymeleaves1/2teaspoonsaltFreshlygroundblackpepper
“Potato”Salad1medium(600g/21.2oz)cauliflower2cupswater2slices(30g/1.1oz)ofthinly-cutbacon1pickle(65g/2.3oz)2tablespoons(6g/0.2oz)choppedchivesorspringonion1tablespoon(15ml/0.5floz)lemonjuice2tablespoons(30g/1.1oz)Mayonnaise(here)1/4cup(60g/2.1oz)sourcreamormoremayo1/2teaspoonsaltFreshlygroundblackpepperGravy
Upto1cup(240ml/8.1floz)vegetablestockorBoneBroth(here)2medium(80g/2.8oz)celerystalks1small(70g/2.5oz)whiteonion1clovegarlic1tablespoon(15g/0.5oz)tomatopureeMeatgravyfromcookingtheporkbelly
NUTRITIONFACTSPERSERVING
Totalcarbs:12.8g
Fiber:4.4g
Netcarbs:8.4g
Protein:17.1g
Fat:80.5g
Energy:838kcal
Macronutrientratio:Caloriesfromcarbs(4%),protein(8%),fat(88%)
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Preheattheovento400°F(200°C,orgasmark6).Usingasharpknife,scoretheporkskindowntothemeat.Makethecutsclosetogetherandtrynottocutthemeat.
Putthefennelseedsintoahot,drypanandtoastuntilfragrant,about1to2minutes.Mixthefennelseedswiththegarlic,freshthyme,salt,andblackpepper.Rubthespicesintotheskinandmeat.Ifyouhavetime,letitmarinateinthefridgeovernight.
Placetheporkbellyinacasseroledishandcookfor30minutes.Then,turntheheatdownto325°F(160°C,orgasmark3)andcookforanother90minutes.Finally,increasethetemperatureto425°F(220°C,orgasmark7)andcookforanother15to20minutes.Whendone,removefromtheovenandsetitaside.Letitrestfor20minutesbeforeserving.
Topreparethesalad,washandquarterthecauliflowerandplaceinasteamingrackinsideapotfilledwiththewater.Bringtoaboilandcookuntiltender,about10to15minutes.Drainthecauliflower,letitcool,andthenchopitintosmall,bite-sizedpieces.Transfertoamixingbowl.Pan-frythebaconuntilcrispy,chopitintosmallpieces,andaddtothebowl.
Preparethedressing.Diceorgratethepickleintoinasmallbowl.Addthechives,lemonjuice,mayo,andsourcream.Seasonwithsaltandblackpeppertotasteandaddtothebowlwiththecauliflowerandbacon.Thesaladcanbeservedwarmbutisbestwhenrefrigeratedovernight.
Whenthemeatisdone,pourthesaucefromthecasseroledishintoapotandadd1/2to1cup(120to240ml/4.1to8.1floz)ofvegetablestockorbroth.Addthecelery,onion,garlic,andtomatopureeandbringtoaboil.Simmeruntilthegravyhasreducedbyhalfandremovefromheat.Usingahandblender,pulseuntilsmooth.Pourthegravyovertheporkbellyandservewiththesalad.
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◁DANISHMEATBALLSWITHTOMATOSAUCE
MeatballsareastapleofDanishcuisine.Theseareservedwithredsauce,andthey’reexcellentwithregularorflavoredCauli-Rice(here)or189).
12MEATBALLS
20MINS
40MINS
INGREDIENTS
Meatballs2tablespoons(30g/1.1oz)gheeorlard1small(70g/2.5oz)whiteonion1.1pounds(500g)groundpork,20%fat1/2cup(50g/1.8oz)almondflour1largeegg1teaspoondriedthyme1teaspoonpaprika1/2teaspoonsaltFreshlygroundblackpepper4cups(480g/16.9oz)ofCauli-Rice(here),toserve
TomatoSauce1smallcan(200g/7.1oz)dicedtomatoes2bayleaves1clovegarlic,crushed
2cups(480ml/16.2floz)BoneBroth(here)orvegetablestock1/4teaspoonsaltFreshlygroundblackpepperNUTRITIONFACTSPERSERVING(3meatballs+Cauli-Rice)
Totalcarbs:13g
Fiber:4.7g
Netcarbs:8.3g
Protein:30.2g
Fat:43.8g
Energy:558kcal
Macronutrientratio:Caloriesfromcarbs(6%),protein(22%),fat(72%)
Heatalargepangreasedwith1tablespoon(15g/0.5oz)ofthegheeandaddthefinelychoppedonion.Cookoveramediumheatuntillightlybrowned;stirfrequentlytopreventburning.
Placethegroundporkintoabowl.Addthecaramelizedonion,almondflour,egg,thyme,paprika,salt,andblackpepper.Mixuntilwellcombined.Usingyourhands,formsmallor
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medium-sizedmeatballsorovals.Thesmallerthemeatballsare,thelesstimetheywilltaketocook.
Placetheremaininggheeinthepanandaddthemeatballs.Cookforabout2minutesoneachsideandturnusingaforkuntilallthesidesarebrownedwithaslightcrisp.
Reducetheheattomedium-low.Addthecannedtomatoes,bayleaves,crushedgarlic,broth,salt,andblackpepper,andcookuntilthesauceisreducedbyhalf,about30minutes.Removethebayleaves.ServeimmediatelyalongsidetheCauli-Rice.
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◁PORKTENDERLOINWITHGARLIC&KALESTUFFING
Thisistheultimateporktenderloin:roasted,juicy,andsmotheredinaflavorfulgravy.8SERVINGS
20MINS
1HOUR20MINS
INGREDIENTS
PorkTenderloin
11/2cups(75g/2.6oz)darkleafkale(e.g.cavolonero)2cups(200g/7.1oz)whitemushrooms2clovesgarlic,crushed1/2medium(100g/3.5oz)Spanishchorizoorsalami2largeeggs3pounds(1.4kg)porktenderloin,fatandskinon1teaspoonsaltFreshlygroundblackpepper
Gravy1/2cup(15g/0.5oz)driedwildmushroomsGravyfromcookingthemeat2tablespoons(30g/1.1oz)ghee,butter,orlard
1cup(240ml/8floz)water,BoneBroth(here)orvegetablestock1medium(110g/3.9oz)whiteonion,chopped1clovegarlic,crushedNUTRITIONFACTSPERSERVING
Totalcarbs:4.6g
Fiber:1g
Netcarbs:3.6g
Protein:38.3g
Fat:31.1g
Energy:514kcal
Macronutrientratio:Caloriesfromcarbs(3%),protein(30%),fat(67%)
Preheattheovento450°F(230°C,orgasmark8).Preparethestuffing:Washandchopthekale,removinganythickhardstems.Washandslicethemushrooms.Placethecrushedgarlicinahotpangreasedwithgheeandcookoveramedium-lowheatfor1to2minutes.
Addthekaletothepanandcookforanother10to15minutes.Addthemushroomsanddicedchorizoandcookfor5moreminutes.Finally,addtheeggsandcookforanother2to3minutes,stirringfrequently.Whendone,setitaside.
Preparethetenderloin.Scoretheskinusingasharpknife.Makethecutsclosetogetherandcutthroughtheskinandfat,butnotthroughthemeat.
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Butterflythetenderloin.Usingasharpknifeheldparalleltoyourworksurface,startslicingthemeatlengthwise,slowlypressingitouttocreateaflattenderloinyoucanrollup.Pounditwithameatmalletiftoothick.Seasonwithsaltandblackpepper.
Startstuffingthetenderloin.Spreadthestuffingoverthemeat,leavinga1-to2-inch(2.5to5cm)borderallaround.Startingatalongside,rolluptheporktoenclosethefilling.Topreventthestuffingfromfallingoutwhileroasting,foldaboutaninch(2.5cm)oftheshortedgesinasyouroll.Firmlytieakitchenstringaroundthemeat.Startbytyingtheloinlengthwiseandthenwidthwiseinfourorfiveplaces,orplaceitinabutcher’snetting.
Cookintheovenfor20minutes.Turntheheatdownto325°F(160°C,orgasmark3)andcookforanother40minutesoruntilthemeatthermometerreads175°F(79°C).Whendone,coverwithfoilandletitrestwhileyoumakethegravy.
Soakthedriedporcinimushroomsin1cup(235ml)ofwaterfor15minutesandthendrain.Pourthemeatjuicesinapanandthenaddtheghee,BoneBroth,choppedonion,garlic,andthemushrooms.Cookuntilthesauceisreducedbyhalfandremovefromtheheat.Usingahandblender,pulseuntilsmooth.Ifthesauceistoothick,addmorewater,broth,orvegetablestock.
Removethekitchenstringandslicetheporkloin.Pourthegravyovertheslicesandservewithbraisedvegetables,suchasBraisedCabbagewithPancetta(here)orCreamyVegetableMash(here).
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◁HERB-CRUSTEDRACKOFLAMBGuaranteedtoimpressyourguests,herb-and-macadamia-crustedrackoflambis
agreatmealforspecialoccasions,likeholidaysandfamilygatherings.4SERVINGS
15MINS
30MINS
INGREDIENTS2large8-ribracksoflamb(1.5kg/3.3lb)1/2teaspoonsaltFreshlygroundblackpepper,totaste1/2cup(65g/2.3oz)macadamianutsorblanchedalmonds1tablespoon(15g/0.5oz)DijonMustard(here)1tablespoon(2g/0.07oz)choppedfreshrosemaryleaves1/4cup(15g/0.5oz)choppedfreshparsley1tablespoon(2g/0.07oz)choppedfreshthymeleaves1tablespoon(6g/0.2oz)lemonzest2clovesgarlic2tablespoons(30g/1.1oz)ghee
NUTRITIONFACTSPERSERVING
Totalcarbs:3.6g
Fiber:2g
Netcarbs:1.6g
Protein:30.4g
Fat:77.6g
Energy:834kcal
Macronutrientratio:Caloriesfromcarbs(1%),protein(14%),fat(85%)
Preheattheovento400°F(200°C,orgasmark6).Removethelambfromthefridgeandletitsitforafewminutesatroomtemperature.Washandpatdrytherackandseasonwithsaltandblackpepper.
Placethemacadamianuts,mustard,rosemary,parsley,thyme,lemonzest,andgarlicintoablenderandpulseuntilsmooth;or,leaveaslightlycrumblytexture,ifyoulike.Seasonwithsaltandblackpepper.Thiswillformthenut-and-herbcrust.
Heatalargeovenproofpangreasedwithgheeoverahighheat.Addthelambrackswiththefattylargesidedownandcookfor2to3minutesuntilbrowned.Turntheracksandcookontheothersidefor30secondsandthencookthemstandingupforanother30secondstosealthemeatfromallsides.
Transfertoaplatetocooltoroomtemperature.Next,coverthefattypartwiththenut-and-herbcrustandpressitinusingyourfingerssoitwon’tfalloffduringbaking.
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Settheracksonabakingsheetwiththecrustedsideup.Bakefor15to18minutes(medium-rare)or20to23minutes(medium).Removefromtheovenandcoverwithaluminumfoiltorestfor10minutes.Aswithsteak,themeatwillcontinuecookingfromtheresidualheat.Whendone,themeatinsideshouldbeevenlycooked,pink,andjuicy.
Whenreadytoserve,useasharpknifeandgentlysliceeachcutlettopreventthecrustfromfallingoff.
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◁ONE-POTPORKCURRYAzingyporkcurryslow-cookedwithturnipsandzucchiniisastress-free,
keto-friendlywaytosatisfyahungrycrowd.6SERVINGS
20MINS
2TO6HOURS
INGREDIENTS2tablespoons(30g/1.1oz)gheeorcoconutoil2clovesgarlic,crushed1stalklemongrassor1tablespoon(6g/0.2oz)freshlygratedlimezest1small(70g/2.5oz)whiteonion2teaspoonsginger1Thaichilepepperorjalapeñopepper(15g/0.5oz),finelychopped1.76pounds(800g)porkshoulder1teaspoongroundcumin1/2teaspooncorianderseeds1teaspoonpaprika1teaspoonsaltFreshlygroundblackpepper2limes,halved
11/2cups(360ml/12floz)coconutmilkorheavywhippingcream2medium(400g/14.1oz)zucchini2small(300g/10.6oz)turnipsNUTRITIONFACTSPERSERVING
Totalcarbs:10.3g
Fiber:2.1g
Netcarbs:8.2g
Protein:25.7g
Fat:41.5g
Energy:510kcal
Macronutrientratio:Caloriesfromcarbs(7%),protein(20%),fat(73%)
Dicetheporkintomedium-sizedpiecesandsetaside.YoucanmakethecasseroleinaDutchoven,anovenproofheavysouppot,orinaslowcooker.
IfusingaDutchovenoraheavysouppot:Greasethepotwithgheeandaddthecrushedgarlic,lemongrass,onion,ginger,andchilepepper.Cookoveramedium-highforafewminutesuntiltheonionisgoldenbrown.
Addtheporkandbrownonallsidesbycookingforabout5minutesandstirringfrequently.Addallthespices.Squeezeinthelimejuiceandtossthefourlimehalvesintothepot.(Theseareusedonlytoinfusethecurryandwillberemovedwhenit’sdone.)Pour
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inthecoconutmilk,lowertheheattominimum,andcoverwithalid.Cookfor11/2to2hoursoruntiltheporkistender.
Meanwhile,washanddicethezucchini.Peelanddicetheturnipintomediumpieces.AddtotheDutchovenforthelast45to60minutesofthecookingprocess.
Ifusingaslowcooker:Inalargepotgreasedwithghee,brownthegarlic,onion,ginger,chilepepper,andporkpieces.Addallthespices,lemongrass,andlimehalvesandtransfertotheslowcooker.Pourinthecoconutmilkandcookfor6hoursonhighorfor10hoursonlow.Addtheturnipandzucchiniforthelast2to3hoursofthecookingprocess.Ifyou’reusingcreaminsteadofcoconutmilk,additinthelast30minutesofthecookingprocesstopreventitfrombreaking.
Whendonecooking,removethelimehalves.Letthecurrycoolslightlybeforeserving.Oncecool,youcanfreezeitinbatchesforuptothreemonths.
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◁SHEPHERD’SPIEDeliciousBritishcomfortfoodwithatoppingmadefromcreamycauliflower
insteadofpotato:Youwon’tbelieveit’slow-carb!6SERVINGS
20MINS
1HOUR15MINS
INGREDIENTS2.2pounds(1kg)lamb,ground1small(70g/2.5oz)whiteonion1medium(80g/2.8oz)carrot2clovesgarlic,crushed
11/2cups(150g/5.3oz)whitemushrooms2cups(200g/7.1oz)greenbeans1/2cup(120ml/4floz)BoneBroth(here)orvegetablestock1tablespoon(15ml/0.5floz)Worcestershiresauce2tablespoons(16g/0.6oz)groundchiaseeds1large(800g/28.2oz)cauliflower2tablespoons(30g/1.1oz)butterorghee1teaspoonsaltFreshlygroundblackpepper2tablespoons(6g/0.2oz)choppedchivesorfreshparsleyNUTRITIONFACTSPERSERVING
Totalcarbs:13.9g
Fiber:5.3g
Netcarbs:8.6g
Protein:33.7g
Fat:40g
Energy:537kcal
Macronutrientratio:Caloriesfromcarbs(6%),protein(26%),fat(68%)
Heatalargepanandaddthegroundlamb.Brownfromallsides,stirringfrequently,untilthefatisreleasedandtherearenopinkparts.Useaslottedspoontotransferthelambtoabowlandsetaside.Keepthecookingfatinthepan.
Peelandfinelydicetheonionandcarrotandthenpeelandcrushthegarlic.Washandslicethemushrooms.Washandtrimthegreenbeansandchopthemintoquarters.Placetheonionandgarlicinthepanwhereyoucookedthelamb.Cookforabout2minutesoruntiltranslucent,stirringfrequently.Addthecarrot,mushrooms,andgreenbeans.Cookforafewmoreminutesuntilthecarrotbeginstosoften.
ReturnthecookedlambtothepanandaddtheBoneBrothandWorcestershiresauce.Seasonwithsaltandblackpeppertotasteandsimmeroveralowheatfor20to25
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minutes.Whendone,takeitoffoftheheatandaddthegroundchiaseeds.Mixuntilwellcombined.
Meanwhile,preheattheovento400°F(200°C,orgasmark6)andpreparethecauliflowermash.Washthecauliflowerandcutitintomediumflorets.Placeitonasteamingrackinasteamingpotfilledwithabout2inches(5cm)ofwaterandcookforabout10minutes.
Whendone,transferthecauliflowertoablenderandpulseuntilsmoothandcreamy.Addtheghee,seasonwithsaltandblackpepper,andpulseagain.Whendone,setitaside.
Spreadthelambmixtureintoacasseroledish.Topwithmashedcauliflower.Usingthetinesofafork,createadecorativepatternontop.Cookforabout30minutesintheovenuntilthecauliflowerisgoldenincolor.Whendone,removefromtheovenandletitcoolslightlybeforeserving.Topwithchoppedchivesorparsley.
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LAMBAVGOLEMONOThankfully,lambchopstakelesstimetocookthanothercutsoflamb.Trythem
withadeliciousGreek-styleavgolemono,oreggandlemon,sauce!4SERVINGS
15MINS
35MINS+MARINATING
INGREDIENTS
Lamb8smalllambchops(800g/1.76lb)1/4cup(60ml/2floz)oliveoil2tablespoons(15ml/0.5floz)redorwhitewinevinegar4clovesgarlic,crushed1tablespoon(3g/0.1oz)driedoregano1tablespoon(15g/0.5oz)DijonMustard(here)1teaspoonlemonzestSaltandfreshlygroundblackpepper,totaste
AvgolemonoSauce
1cup(240ml/8.1floz)chickenstockorBoneBroth(here)4largeeggyolks1/2cup(120ml/4floz)freshlemonjuice2tablespoons(3g/0.1oz)choppedchivesSaltandfreshlygroundblackpepper,totaste
NUTRITIONFACTSPERSERVING
Totalcarbs:4.5g
Fiber:0.9g
Netcarbs:3.6g
Protein:41.2g
Fat:38.1g
Energy:534kcal
Macronutrientratio:Caloriesfromcarbs(3%),protein(31%),fat(66%)
First,marinatethelamb.Setthelambchopsintoabowlthatyoucanfitinthefridge.Mixtogethertheoil,vinegar,crushedgarlic,herbs,Dijonmustard,lemonzest,salt,andblackpepperandcoatthelambonallsideswiththemarinade.Coverthebowlwithaluminumfoilandplaceinthefridgeforatleast2hoursorovernight.Removethelambchopsfromthefridgeandkeepatroomtemperaturebeforecooking.
Preheattheovento400°F(200°C,orgasmark6).Placethechopsonabakingsheetandtransfertotheoven.Discardtheremainingmarinade.Cookfor20to30minutes,dependingonhowwell-doneyoulikethem.Turnthemhalfwaythroughthecookingprocesssotheybrownevenly.
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Preparetheavgolemonosauce.PourtheBoneBrothinasmallpotandbringtoasimmeroverlowheat.Meanwhile,cracktheeggsandseparatetheeggwhitefromtheeggyolks.Reservethewhitesforuseinanotherrecipe.
Inalargebowl,whisktheeggyolksuntilfrothy.Squeezeinthelemonjuiceandwhiskuntilwellcombined.PourtwoladlesoftheBoneBroth,oneatatime,intothebowlandkeepwhisking.Then,slowlypourtheegg-and-lemonmixtureintothesimmeringpotofBoneBrothandkeepstirringtoavoidclumping.Continuewhiskinguntilthesaucethickensandthenremovefromtheheat.Seasonwithsaltandblackpeppertotaste.Addthechivesandmixwell.Topthechopswiththesauceandserveimmediately.
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GREEKROASTLAMBThisGreek-styleroastmakesfordeliciouslytendermeatthatfallsapartat
thelightesttouch.6SERVINGS
15MINS
3HOURS
INGREDIENTS
RoastLamb2tablespoonseachoffreshoregano,mint,andthyme,chopped3clovesgarlic,crushed1tablespoon(6g/0.2oz)lemonzest4.4pounds(2kg)lamblegorshoulder,bonein3tablespoons(45g/1.6oz)butterorgheeSaltandfreshlygroundblackpepper,totaste1/2to1cup(120to240ml/4.1to8.1floz)vegetablestockorwaterTomatoSauceJuicesfromcookingthelamb1largetin(400g/14.1oz)choppedtomatoes1clovegarlic,crushed1/2cup(50g/1.8oz)olives2tablespoons(17g/0.6oz)capersSalt,pepperandfreshoregano,totaste
NUTRITIONFACTSPERSERVING
Totalcarbs:4.8g
Fiber:1.6g
Netcarbs:3.2g
Protein:31.4g
Fat:36g
Energy:475kcal
Macronutrientratio:Caloriesfromcarbs(3%),protein(27%),fat(70%)
Preheattheovento400°F(200°C,orgasmark6).Mixtogetherthefreshlychoppedherbs,garlic,andlemonzest.Rubthelambwithgheeandseasonwithsaltandblackpepper.Usingasharpknife,createsmallcutsintheleg.Rubthelegwiththeherbsandsqueezesomeofitinthecuts.
Placetheleginacasseroledish,addthewaterorvegetablestock,coverwithaluminumfoiloralid,andputintheoven.Cookfor1hourand45minutes.
Increasethetemperatureto375°F(190°C,orgasmark5)andtakethelidoff.Cookforanother45minutesuntilgoldenandcrispy.Whendone,themeatshouldbefork-tender.Removefromtheoven,placealuminumfoilontop,andsetasidetocoolslightly.
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Forthesauce,pourthepangravyintoapotandaddthechoppedtomatoes,crushedgarlic,olives,capers,andoregano.Bringtoaboil,simmeruntilreducedbyhalf,andremovefromtheheat.Seasonwithsalttotaste.PairwithCreamyVegetableMash(here)orBraisedCabbagewithPancetta(here)andservewiththesauceontheside.
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LAMBMEATBALLSWITHFETAFetacheeseaddsasalty,savorykicktotheselambmeatballsandmakesthesaucesmoothandcreamy,too.Eatwithzucchininoodles—zoodles—orCauli-
Rice.16MEATBALLS
20MINS
35MINS
INGREDIENTS
LambMeatballs1.1pounds(500g)groundlamb1largeegg1/2cup(50g/1.8oz)almondflour2tablespoon(8g/0.3oz)eachchoppedfreshoreganoandmint1teaspoonlemonzest1clovegarlic,crushed1/4cup(25g/0.9oz)olivesSaltandfreshlygroundblackpepper,totaste2/3cup(100g/3.5oz)fetacheese,crumbled1tablespoon(15g/0.5oz)ghee
Zoodles4medium(800g/28.2oz)zucchini
TomatoSauce2medium(120g/4.2oz)tomatoes,chopped1tablespoon(15g/0.5oz)unsweetenedtomatopuree1bayleaf,crumbled
1cup(240ml/8.1floz)BoneBroth(here)Saltandfreshlygroundblackpepper,totasteFreshbasil,forgarnishNUTRITIONFACTSPERSERVING(4meatballs+zoodles)
Totalcarbs:12.6g
Fiber:4.3g
Netcarbs:8.2g
Protein:33.1g
Fat:45.8g
Energy:581kcal
Macronutrientratio:Caloriesfromcarbs(6%),protein(23%),fat(71%)
Inabowl,combinethegroundlambwiththeeggandalmondflour.Addthechoppedoregano,mint,lemonzest,garlic,andslicedkalamataorgreenolives.Addapinchofsalt
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andblackpepper.Mixwellandaddthecrumbledfetacheese.Usingyourhands,createmedium-sizemeatballsandsetaside.
Preheatalargepangreasedwithghee.Oncehot,addthemeatballsandcookforabout2to3minutesbeforeturningwithafork.Cookuntiltheoutsidesarebrownedandthenaddthechoppedtomatoes,tomatopuree,crumbledbayleaf,andBoneBroth.Seasonwithsaltandblackpeppertotaste.
Cookfor20to25minutesonamedium-lowheatandturnthemeatballshalfwaythroughthecookingprocess.
Meanwhile,washthezucchini.Preparethe“zoodles”byslicingthezucchiniwithajuliennepeeleroravegetablespiralizer.Oncethemeatballsarecooked,removethemwithaslottedspoonandsetthezoodlesintothemeatandfetasauce.Cookoveramedium-highheatforjust3to5minutes:Whendone,thezoodlesshouldstillbealdente.
Alternatively,youcancookthezoodlesinaseparatepangreasedwithghee.(Alwaysmakethezoodlesjustbeforeservingandcookthembrieflytoavoidhavingthembecomemushy.)Servewiththemeatballsandgarnishwithfreshbasilleaves.
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MINCEDPORKPIESThesesavorymincedporkpiesaredeliciouslycrispy,grain-free,andsolowin
carbs!8PIES
20MINS
50MINS
INGREDIENTS
Crust1cup(100g/3.5oz)almondflourorflaxmeal2cups(100g/3.5oz)groundporkrinds1/4cup(40g/1.4oz)flaxmeal2largeeggs1/2teaspoonsaltortotasteFilling6slices(90g/3.2oz)ofthinly-cutbacon1tablespoon(15g/0.5oz)gheeorlard10.6ounces(300g)groundpork,20%fat1small(70g/2.5oz)whiteonion2clovesgarlic,crushed3/4cup(100g/3.5oz)cheddarcheese,grated3.5oz(100g)creamcheeseorsoftgoatcheese2largeeggs1/4cup(12g/0.4oz)choppedchivesorspringonions1/2teaspoonsaltFreshlygroundblackpepperNUTRITIONFACTSPERPIE
Totalcarbs:5.6g
Fiber:2.7g
Netcarbs:2.8g
Protein:26.9g
Fat:30.7g
Energy:411kcal
Macronutrientratio:Caloriesfromcarbs(3%),protein(27%),fat(70%)
Preheattheovento400°F(200°C,orgasmark6).Inabowl,mixtheingredientsforthecrustandcombinewellusingyourhands.Addatablespoon(15ml/0.5floz)ortwoofwaterifneeded.Ifusingsaltedporkrinds,omitadditionalsalt.
Dividethebatterintoeightequalpartsandpressthemintogreasednonsticktartpans(ideally,youshouldusemini-piepanswithremovablebottoms).Pressthedoughwithyourfingerstowardtheedgesandupthesidestocreatea“bowl”shape.
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Placethepiesonabakingsheetandtopwithsheetsofparchmentpaperandceramicbakingbeans.Transfertothepreheatedovenandbakeforabout12to15minutes.Whendone,removefromtheovenandsetaside.
Topreparethefilling,slicethebaconandcookinapangreasedwithgheeuntilcrispy.Addthegroundporkandcook,stirringfrequently,untilcompletelybrowned.Whendone,useaslottedspoontotransferthemeatandbaconintoabowlandsetaside.
Placetheonionandgarlicinthepaninwhichyoucookedtheporkandbacon.Cookfor5to8minutesoveramedium-highheatuntillightlybrowned.Setitaside.
Mixthepork,bacon,caramelizedonionandgarlic,andremainingingredientsinabowl.
Combineeverythingwellanddistributeevenlyintothepiecrusts.Returnthecruststotheovenandbakefor15to20minutes.Removefromtheovenandthensetasidetocool.Storeinthefridgeandservecoldorreheatifdesired.
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◁PEPPERONIPIZZAYouwon’tmiss“real”pizzaanymore:Thishealthieralternativetotraditional
pepperonipizzahasjustafractionofthecarbs.4SERVINGS
10MINS
25MINS
INGREDIENTS
Crust
11/2cups(150g/5.3oz)almondflour1/4cup(40g/1.4oz)flaxmeal2tablespoons(15g/0.5oz)psylliumhuskpowder1/3cup(30g/1.1oz)gratedParmesancheese,ormorealmondflour1teaspoondriedItalianherbs1/2teaspooneachonionpowder,garlicpowderandsalt1largeegg1/4cup(60ml/2floz)lukewarmwater
Topping1/2cup(120g/4.2oz)MarinaraSauce(here)1/2teaspoonchileflakes1cup(120g/4.2oz)mozzarellacheese1/2package(60g/2.1oz)pepperoni2tablespoons(5g/0.2oz)choppedfreshbasil1tablespoon(15ml/0.5floz)extravirginoliveoil
NUTRITIONFACTSPERSERVING(1/4ofthepizza)
Totalcarbs:17g
Fiber:9.8g
Netcarbs:7.3g
Protein:25.9g
Fat:47.8g
Energy:571kcal
Macronutrientratio:Caloriesfromcarbs(5%),protein(18%),fat(77%)
Preheattheovento400°F(200°C,orgasmark6).Inamixingbowl,combinethealmondflour,flaxmeal,psylliumhuskpowder,gratedParmesancheese,Italianherbs,onionandgarlicpowder,andsalt.
Addtheeggandwaterandcombinewellwithyourhands.Lineapizzapanoraregularlargebakingsheetwithparchmentpaper.Usingyourhands,pressthepizzadoughintothepan,leavingslightlyraisededgestoformcruststoholdthefilling.Youcanuseadough
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rollertomakethesurfacesmooth.Ifyoudon’thaveapizzapan,justformthedoughintoaroundshape.Trytomakethecrustasthinaspossible.
Placethedoughintheovenandbakefor12to15minutes.Whendone,removefromtheoventotopwiththefilling.Spreadthemarinarasauceoverthedoughandtopwithchileflakes,gratedmozzarella,andpepperonislices.Returntotheovenandbakeforanother10minutesoruntilthecheeseismeltedandthepepperoniisslightlycrispedup.
Whendone,removethepizzafromtheovenandtopwithchoppedbasilanddrizzlewithatablespoon(15ml/0.5floz)ofextravirginoliveoil.Thepizzatastesbestwheneatenimmediately.Ifneeded,reheatintheovenforafewminutes.
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CREAMYMUSHROOM“RISOTTO”Thisearthymushroomrisottoisasurprisinglyeasy,grain-freemidweekmeal.
6SERVINGS
15MINS
20MINS
INGREDIENTS1/2cup(15g/0.5oz)driedporcinimushrooms3/4cup(180ml/6.1floz)chickenstock(here)orvegetablestock1small(70g/2.5oz)whiteonion4cups(200g/7.1oz)freshwildmushrooms1/4cupplus2tablespoons(56g/2oz)gheeorbutter2clovesgarlic,crushed6cups(720g/25.4oz)Cauli-Rice(here)Salt,totaste1/2cup(120ml/4.1floz)heavywhippingcream1tablespoon(15ml/0.5floz)lemonjuice1/4cup(15g/0.5oz)choppedfreshparsley2/3cup(60g/2.1oz)gratedParmesancheeseNUTRITIONFACTSPERSERVING
Totalcarbs:11.3g
Fiber:3.4g
Netcarbs:7.9g
Protein:8g
Fat:24.4g
Energy:287kcal
Macronutrientratio:Caloriesfromcarbs(11%),protein(11%),fat(78%)
Soakthedriedporcinisinthechickenstockforatleast15minutes.Oncesoaked,chopthemushroomsintosmallerpiecesifneeded.Peelandfinelydicetheonion.Washandslicethefreshmushrooms.
Greasealargepanorheavysouppotwith1/4cup(60g/2.1oz)ofgheeandaddtheonionandcrushedgarlic.Cookoveramedium-highheatfor5to8minutesuntillightlybrowned.
AddtheCauli-Riceandslicedmushroomsandmixwell.Pourinthesoakedmushroomswiththeirliquidandseasonwithsalt.(Youcansubstitute1/4cup[60ml/2floz]ofthestockwith1/4cup[60ml/2floz]drywhitewine,ifyoulike.)
Pourinthecreamandcookfor8to10minutesoruntilthecaulifloweristenderbutnotovercooked.Removefromtheheat.Addasqueezeoflemonjuice,parsley,grated
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Parmesancheese,andremaininggheeorbutter,andmixuntilwellcombined.Garnishwithmoreparsleyandserveimmediately.
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KETOFALAFELTraditionallymadewithchickpeas,theselow-carbfalafelaregrain-and
legume-free,andthey’reservedwithaflavorfultahinidip.12FALAFEL
15MINS
45MINS
INGREDIENTS
Falafel
3cups(360g/12.7oz)Cauli-Rice(here)1small(70g/2.5oz)whiteonion2clovesgarlic,crushed2tablespoons(30g/1.1oz)ghee1largeegg1/4cup(25g/0.9oz)almondflour1/2cup(65g/2.3oz)macadamianuts
21/2tablespoons(3g/0.1oz)eachchoppedcilantroandmint1teaspoonlemonzest2teaspoonsgroundcumin1teaspoongroundturmericSaltandfreshlygroundblackpepper,totaste
TahiniDip1tablespoon(15g/0.5oz)tahini3tablespoons(36g/1.3oz)sourcreamorcoconutmilk1tablespoon(15g/0.5oz)Mayonnaise(here)1tablespoon(15ml/0.5floz)lemonjuiceSaltandfreshlygroundblackpepper,totaste
NUTRITIONFACTSPERSERVING(3falafel)
Totalcarbs:12.6g
Fiber:5g
Netcarbs:7.6g
Protein:7.4g
Fat:31.8g
Energy:346kcal
Macronutrientratio:Caloriesfromcarbs(9%),protein(9%),fat(82%)
First,preparetheCauli-Rice.
Preheattheovento400°F(200°C,orgasmark6).
Meanwhile,peelandfinelyslicetheonionandgarlicandaddtoapangreasedwithghee.Cookfor5to8minutes,stirringfrequently,andtakeofftheheat.
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WhentheCauli-Riceiscooked,transferittoablenderandaddthecaramelizedonion,garlic,egg,almondflour,macadamianuts,cilantro,mint,lemonzest,cumin,turmeric,salt,andblackpepper.Pulseuntilsmooth.
Usingyourhands,createmediumballsorpattiesfromthemixtureandplaceonabakingsheetlinedwithparchmentpaper.Sprayordrizzleeachfalafelwiththeremaininggheeorcoconutoilandtransfertotheoven.Bakefor25to30minutesoruntilgoldenbrown.
Meanwhile,preparethetahinidip.Mixthetahini,sourcream,mayo,andlemonjuice.Seasonwithsaltandblackpeppertotaste.Useasdipforthefalafel.
Whenthefalafelaredone,removethemfromtheoven.Eatwarmorcold.
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ChapterEight:SIDES
Whenyou’refollowingaketogenicdiet,youusuallyhavetoavoidpopularsidedishes,likemashedpotato,rice,andspaghetti,whichareveryhighincarbohydrates.Butthatdoesn’tmeanyouneedtofeeldeprived.Farfromit!Inthischapter,I’llshowyouhowtomakesatiatingsidedishesusinghealthy,low-carbingredients,likethewonderfully-versatilecauliflower,whichcanmimicriceinalmostanydish.You’llalsofindplentyofeasy-to-makerecipesthatfocusontastyseasonalvegetables,likezucchinifries,bacon-ladenBrusselssprouts,andsteamedfreshbroccolidrapedwithacreamybluecheesesauce.Areyouhungryyet?
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CAULI-RICETHREEWAYSCauliflowerisyournewbestfriend.Useitinsteadofpotatoestocreateacreamycauliflowermash;substituteitforrice;oruseittomakealow-carb
pizzacrust!4SERVINGS
15MINS
20MINS
INGREDIENTS
5cups(600g/21.2oz)Cauli-Rice(here)2clovesofgarlic2tablespoons(30g/1.1oz)gheeorbutterSaltandfreshlygroundblackpepper,totasteMediterraneanRice3to4tablespoons(12to16g/0.4to0.6oz)freshbasil,thymeleaves,andoregano1small(70g/2.5oz)whiteonion1tablespoon(15g/0.5oz)tomatopuree,unsweetenedCreamyLemonRice2tablespoons(5g/0.2oz)finelychoppedfreshbasil1tablespooneachfinelychoppedfreshoreganoandthymeleaves1tablespoon(6g/0.2oz)lemonzest1/2cup(120ml/4.1floz)coconutmilkorheavywhippingcream2tablespoons(30ml/1floz)lemonjuiceSpicyAsianRice1tablespoon(8g/0.3oz)gingerSmallbunchcilantro,chopped,withleavesseparatedfromstalks1to2smallchilepeppers,1teaspoongroundturmeric
NUTRITIONFACTSPERSERVINGMediterranean/CreamyLemon/SpicyAsian
Totalcarbs:10.6/10.2/8.8g
Fiber:3.7/3.6/3.3g
Netcarbs:6.8/6.6/5.5g
Protein:3.3/3.7/3.1g
Fat:8/19.4/8g
Energy:119/223/112kcal
Macronutrientratio:Caloriesfromcarbs(24/12/21%),protein(12/7/12%),fat(64/81/68%)
ForMediterraneanCauli-Rice:
Washandchoptheherbs,peelandmashthegarlic,andfinelydicetheonion.Heatapangreasedwithgheeovermediumheatandaddthemashedgarlicanddicedonion.
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Cook,stirringfrequently,forabout5minutesoruntillightlybrowned.AddtheCauli-Riceandcookfor5to7minutes,stirringconstantly.Addthetomatopureeandseasoningsandmixwell.Finally,addthechoppedherbsandcookforanother2to3minutes.Seasonwithsaltandblackpepperandsetaside.Servewithfishandmeatdishes,ortopwithafriedeggorslicedavocadoforaquickbreakfastmeal!
ForCreamyLemonCauli-Rice:
Washandfinelychoptheherbs.Peelandmashthegarlicandzestthelemon.Heatapangreasedwithgheeovermediumheatandaddthemashedgarlicandlemonzest.Cookforabout2minutes,stirringfrequently.AddtheCauli-Riceandcookfor1to2minutes,stirringfrequently.Pourinthecoconutmilkorcreamandlemonjuice.Cookforanother5minutes.Finally,addthechoppedherbsandcookfor2to3minutes.Seasonwithsaltandblackpepperandserve.
ForSpicyAsianCauli-Rice:
Peelandmashthegarlic.Heatalargepangreasedwithgheeorcoconutoil.Addthemashedgarlic,ginger,choppedcilantrostalks,andchilepepper.Cookonmedium-highheatfor3to5minutes,stirringfrequently.AddtheCauli-Riceandcookfor5to7minutes,stirringfrequently.Addtheturmericandcilantroleavesandcookforanother2to3minutes.Seasonwithsaltandblackpepperandserve.
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CREAMYVEGETABLEMASHThiscreamymashmadefromlow-carbvegetables,freshherbs,andspicescan
bepairedwithjustaboutanymeatdish.6SERVINGS
15MINS
20MINS
INGREDIENTS1large(600g/21.2oz)headcauliflower1small(200g/7.1oz)headbroccoli1medium(200g/7.1oz)turnip1/4cup(56g/2oz)gheeorbutter1small(70g/2.5oz)whiteonion,chopped2clovesgarlic,crushedSaltandfreshlygroundblackpepper,totaste
Optional:1/2cup(45g/1.6oz)gratedParmesancheese,cheddarcheese,orsourcreamNUTRITIONFACTSPERSERVING
Totalcarbs:10.8g
Fiber:3.7g
Netcarbs:7.1g
Protein:3.4g
Fat:9.6g
Energy:135kcal
Macronutrientratio:Caloriesfromcarbs(22%),protein(10%),fat(68%)
Washthecauliflowerandbroccoliandcutintosmallerflorets.Peelandquartertheturnip.Placethevegetablesonasteamingrackinsideapotfilledwithabout2inches(5cm)ofwater.Bringtoaboilandcookforabout10minutesuntiltender—donotovercook.
Heatapangreasedwithhalfofthegheeandaddthechoppedonionandgarlic.Cookforabout5to8minutesoruntilcaramelized.Keepstirringtopreventburningandthenremovefromtheheat.
Placethecookedcauliflower,broccoli,andturnipintoablender.Addtheonionandgarlicandtheremainingghee.Pulseuntilsmoothandcreamy.Seasontotasteandstirinthecheeseorsourcream,ifusing.Servewithmeatdishes.ThisisalsoagreattoppingforShepherd’sPie(here),insteadofaregularcauliflowermash.
TIPTryusingyourfavoriteherbsandspicesinthisrecipe.ForaMediterraneantwist,add2to3tablespoons(5to8g/0.2to0.3oz)choppedfreshbasil,thyme,andoregano.ForAsian-style,add2tablespoons(2g/0.1oz)choppedfreshcilantro,1tablespoon(8g/0.3oz)ginger,and1smallchilepepper.ForasmokyBBQtaste,add1teaspoonsmokedpaprikaand1/4teaspooncayennepepper.Fora“curried”mash,add1teaspooncurrypowderand1/2teaspoongroundturmeric.
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GRILLEDMEDITERRANEANVEGETABLESCrispyMediterranean-stylevegetablesgowellwithfishandpoultry—and
toppingthemwithfriedeggstransformsthemintoaquick,healthybreakfast,too.6SERVINGS
10MINS
20MINS
INGREDIENTS1/4cup(56g/2oz)gheeorbutter3clovesgarlic,crushed2small(200g/7.1oz)red,orange,oryellowpeppers3medium(600g/21.2oz)zucchini1medium(500g/17.6oz)eggplant1medium(100g/3.5oz)redonion1tablespoon(4g/0.2oz)choppedfreshoregano2tablespoons(5g/0.2oz)choppedfreshbasilSaltandfreshlygroundblackpepper,totaste
NUTRITIONFACTSPERSERVING
Totalcarbs:11.9g
Fiber:4.9g
Netcarbs:7g
Protein:2.7g
Fat:9.8g
Energy:140kcal
Macronutrientratio:Caloriesfromcarbs(22%),protein(9%),fat(69%)
Settheoventobroil(500°F[260°C,orgasmark10]).Inasmallbowl,mixthemeltedgheeandcrushedgarlic.
Washallthevegetables.Halve,deseed,andslicethebellpeppersintostrips.Slicethezucchiniwidthwiseinto1/4-inch(about1/2cm)pieces.Washtheeggplantandslice.Quartereachsliceinto1/4-inch(about1/2cm)pieces.Peelandslicetheonionintomediumwedgesandseparatethesectionsusingyourhands.Placethevegetablesintoabowlandaddthechoppedherbs,gheewithgarlic,salt,andblackpepper.
Spreadallthevegetablesonabakingsheet,ideallyonaroastingrackornetsothatthevegetablesdon’tbecomesoggyfromthejuices.Transfertotheovenandcookforabout15minutes.Becarefulnottoburnthem.
Whendone,thevegetablesshouldbeslightlytenderbutstillcrisp.Servewithmeatdishesorbakewithcheesesuchasfeta,mozzarella,orhalloumi.
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BROCCOLIPATTIESMakeandfreezetheseeasybroccolipattiesaheadoftimeandthendefrostasneeded:theycanbeservedhotorchilled,andthey’regreatforbreakfastas
well.15PATTIES
10MINS
35MINS
INGREDIENTS1medium(400g/14.1oz)headbroccoli2tablespoons(30g/1.1oz)gheeorlard1medium(110g/3.9oz)whiteonion,finelysliced2clovesgarlic,crushed3largeeggs1/2cup(60g/2.1oz)gratedcheddarcheeseorParmesancheeseSaltandfreshlygroundblackpepper,totaste
NUTRITIONFACTSPERSERVING(3patties)
Totalcarbs:8.1g
Fiber:2.5g
Netcarbs:5.7g
Protein:9.3g
Fat:13.2g
Energy:183kcal
Macronutrientratio:Caloriesfromcarbs(13%),protein(21%),fat(66%)
Preheattheovento400°F(200°C,orgasmark6).Washthebroccoliandcutintoflorets.Placeonasteamingrackinasteamingpotfilledwithabout2inches(5cm)ofwaterandcookforabout5to7minutes.Don’tovercookthebroccoli;itshouldstillbealdente.Whendone,setitasideandletcoolbeforechoppingandmixingwiththeotheringredients.
Heatapangreasedwithgheeandaddtheonionandcrushedgarlic.Cookfor5to8minutesuntillightlybrowned.
Inabowl,mixtheeggs,cheese,salt,andblackpepper.Cutthecookedbroccoliintosmallerpiecesandplaceinthebowlwiththeeggs.Addtheonionandgarlicandmixuntilwellcombined.
Usingaspoon,create15palm-sizepatties(3perserving)andplacethemonabakingsheetlinedwithparchmentpaper.Transfertotheovenandcookforabout20minutesoruntilthetopsarelightlybrownedandcrispy.
Whendone,removefromtheovenandsetasidetocoolorserveimmediately.
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ZUCCHINIFRIESSkiptheFrenchfriesandreachforthispotato-freeversioninstead:these
friesaremadefromzucchini,andcoveredincrispyporkrinds.4SERVINGS
10MINS
30TO35MINS
INGREDIENTS4medium(800g/28.2oz)zucchini1/4teaspoonsalt2tablespoons(14g/0.5oz)flaxseedmeal
11/2cups(75g/2.6oz)groundporkrinds1tablespoon(5g/0.2oz)driedItalianherbs(basil,thyme,oregano)1teaspoongarlicpowder1teaspoononionpowderFreshlygroundblackpepper,totaste1largeegg2tablespoons(30g/1.1oz)gheeorcoconutoil
Optional:1/3cup(30g/1.1oz)gratedParmesancheeseinsteadof1/2cupporkrinds
NUTRITIONFACTSPERSERVING
Totalcarbs:8.9g
Fiber:3.4g
Netcarbs:5.5g
Protein:17.1g
Fat:12.8g
Energy:236kcal
Macronutrientratio:Caloriesfromcarbs(11%),protein(33%),fat(56%)
Preheattheovento425°F(220°C,orgasmark7).Washthezucchiniandcutintoabout1/2-inch-wide(1.3cm)and3-inch-long(7.5cm)“fries”.Seasonwithsomeofthesaltandletrestonacuttingboardforatleast20minutes.Thenpatthemoistureoffthefrieswithapapertowel.
Meanwhile,mixthe“breading.”Placetheflaxseedmealintoabowlandcombinewiththegroundporkrinds.Addthedriedherbs,onionandgarlicpowder,apinchofsalt,andblackpepper.
Inasmallbowl,mixtheeggwithanotherpinchofsalt.Dipeachzucchinipieceintheeggandtransfertothebowlwiththebreading.Dredgethezucchiniinthebreadingandplaceonabakingsheetlinedwithparchmentpaper.Donotputallthefrieswiththeegginthebreadingatonceoritwillclumpup.Drizzlethefrieswithmeltedgheeorspraywithcoconutoil.
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Transferthesheetintotheovenandbakefor20to25minutesoruntillightlybrownedandcrispy.Removefromtheovenandsetasidetocool.Eatimmediatelyorthefrieswillgetsoggy.Ifneeded,placethemintheoventocrispupjustbeforeserving.
Servewithmeat-baseddishesandpairwithKetchup(here),Mayonnaise(here),orSpicyChocolateBBQSauce(here)!
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◁STEAMEDBROCCOLIWITHBLUECHEESESAUCE
Crispybroccoliandcreamybluecheeseareheavenlytogether,andthissauceisnoexception.What’smore,it’sfabulouswithfishandseafood.
4SERVINGS
10MINS
15MINS
INGREDIENTS1medium(500g/17.6oz)headofbroccoli1/4cup(60ml/2floz)heavywhippingcream2.1ounces(60g)creamcheese2tablespoons(30g/1.1oz)butterorghee2ounces(56g)crumbledbluecheeseSaltandfreshlygroundblackpepper,totasteNUTRITIONFACTSPERSERVING
Totalcarbs:9.5g
Fiber:3.3g
Netcarbs:6.2g
Protein:8g
Fat:19.7g
Energy:231kcal
Macronutrientratio:Caloriesfromcarbs(10%),protein(14%),fat(76%)
Washthebroccoliandcutintoflorets.Placeonasteamingrackinasteamingpotfilledwithabout2inches(5cm)ofwaterandbringtoaboil.Cookfor5to8minutesuntilthebroccoliistenderbutstillcrisp.Donotovercook.Whendone,setitaside.
Preparethebluecheesesauce.Pourthecreaminasmallpotandaddthecreamcheeseandbutterorghee.Gentlybringtoasimmeroveramedium-lowheatandstiruntilwellcombinedandthecreamcheeseandbutteraremelted.Ifyouneedtothickenthesauce,boilfor3to5moreminutes,stirringfrequently.
Removefromtheheatandaddthecrumbledbluecheese.Stiruntilthebluecheeseisdissolvedandthesauceissmoothandcreamy.Seasonwithsaltandblackpepper,totaste.Ifyouneedtothinthesauce,addasplashofwaterorcream.
TIPTrythisrecipewithothertypesofcheese:goatcheese,cheddar,orevenBrie.
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◁GARLIC-&-HERBCAULIFLOWERCrisp,sweet,roastedcauliflowerinfusedwithfragrantherbsandspicescan
standuptoanymeatdishimaginable.4SERVINGS
5MINS
20MINS
INGREDIENTS1large(800g/28.2oz)headcauliflower1/4cup(56g/2oz)meltedghee,lard,orbutter1/4cup(10g/0.4oz)choppedfreshherbs(e.g.,basil,oregano,andthyme)2tablespoons(30ml/1floz)lemonjuice3clovesgarlic,crushedSaltandfreshlygroundblackpepper,totasteOptional:Parmesanforsprinkling
NUTRITIONFACTSPERSERVING
Totalcarbs:11.5g
Fiber:4.3g
Netcarbs:7.2g
Protein:4.1g
Fat:14.4g
Energy:181kcal
Macronutrientratio:Caloriesfromcarbs(16%),protein(10%),fat(74%)
Preheattheovento450°F(230°C,ormark8).Washthecauliflower,cutintosmallerflorets,andplaceinabowl.Inanotherbowl,mixthemeltedghee,choppedherbs,lemonjuice,andcrushedgarlic.Seasonwithsaltandblackpepper,totaste.
Addtheherbmixturetothebowlwiththecauliflowerandcoatthoroughly.SprinklewithParmesancheese,ifusing,andplacethecaulifloweronabakingsheet.Transferthesheettotheovenandbakefor15minutesoruntilthecauliflowerturnsgolden.Whendone,removeitfromtheovenandserveimmediately.
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CAULI-PIZZATARTLETSPizzacrustmadefrom“riced”cauliflowerisremarkablytastyandworkswellwhenit’sthinandcrispy.Feelfreetoaddyourfavoritetoppingstothesepizza
tartlets!4SERVINGS
15MINS
50MINS
INGREDIENTS
PizzaCrust
2cups(240g/8.5oz)Cauli-Rice(here)3/4cup(90g/3.2oz)gratedmozzarellacheese1/3cup(30g/1.1oz)gratedParmesancheese1/2teaspooneachgarlicpowderandonionpowder1largeeggwhite2teaspoonsdriedItalianherbs1tablespoon(15g/0.5oz)gheeorcoconutoilSaltandfreshlygroundblackpepper,totaste
Topping1/3cup(80g/2.8oz)MarinaraSauce(here)1/2cup(50g/1.8oz)olives1/4cup(30g/1.1oz)gratedmozzarellacheeseFreshbasil,totasteNUTRITIONFACTSPERTART
Totalcarbs:7g
Fiber:2.3g
Netcarbs:4.7g
Protein:13.2g
Fat:18.4g
Energy:243kcal
Macronutrientratio:Caloriesfromcarbs(8%),protein(22%),fat(70%)
Preheattheovento400°F(200°C,orgasmark6).PreparetheCauli-Riceandcookitinapanorinamicrowaveoven.Usingyourhandsoracheesecloth,squeezeoutasmuchliquidfromthecaulifloweraspossible.DrierCauli-Ricehelpsthe“dough”tobindandtocrispupwhenbaked.
Inabowl,mixtheCauli-Rice,gratedmozzarellacheese,Parmesancheese,garlicandonionpowder,eggwhite,andItalianherbs.Seasonwithsaltandblackpepper.Reservesomegratedmozzarellacheeseortopping.
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Placethecauliflowermixtureonabakingsheetlinedwithparchmentpaperand,usingyourhands,formfoursmall,roundedcrustsandpressdowntoflatten.(You’llneedtousefirmparchmentpaperforthis:don’tsubstitutewaxpaper.)Brushorspraythecrustswithsomegheeorcoconutoilandbakeintheovenforabout20minutes.
Removefromtheoven,putanotherpieceofparchmentpaperonthetopofthecrusts,andflipthemover.Carefullypeeloffthetoppieceofparchment.Topwiththemarinarasauce,pittedolives,andtheremainingmozzarellacheese.Returntotheovenforanother10minutes.Garnishwithbasilbeforeserving.
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◁BRAISEDCABBAGEWITHPANCETTA
Cabbageisastaplevegetableinlow-carbdiets.Soundboring?It’snot!BaconandhomemadeBoneBrothcanliftthehumblecabbagetonewheights.
4SERVINGS
10MINS
55MINS
INGREDIENTS1head(700g/24.7oz)greenorwhitecabbage1small(70g/2.5oz)whiteonion2tablespoons(30g/1.1oz)lard,ghee,ortallow6slices(90g/3.2oz)ofpancettaorthinly-cutbacon1cup(240ml/8.1floz)BoneBroth(here),chickenstock(here),orvegetablestock2tablespoons(30ml/1floz)applecidervinegarSaltandfreshlygroundblackpepper,totaste
NUTRITIONFACTSPERSERVING
Totalcarbs:11.8g
Fiber:4.7g
Netcarbs:7.1g
Protein:5.9g
Fat:14.1g
Energy:184kcal
Macronutrientratio:Caloriesfromcarbs(16%),protein(13%),fat(71%)
Wash,halve,andslicethecabbage.Removethehardcenteranddiscard.Peelandfinelyslicetheonion.GreaseaheavypotoraDutchovenwiththelardandaddtheslicedonionandpancetta.Cookfor5to8minutes,stirringfrequently.Addtheshreddedcabbage,BoneBroth,andvinegarandmixwell.Addtheerythritolorliquidstevia,ifusing.Seasonwithsaltandblackpeppertotaste.
Coverwithalidandcookoveramedium-lowheatfor40to45minutesoruntiltender.Keepaneyeonit:add1/4cup(60ml/2floz)ofwater,ifneeded.Youdon’twanttohavetoomuchliquidleft,butyoudon’twantthecabbagetoburn.Servethiswithmeatdishes,especiallypork.
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SHREDDEDBRUSSELSSPROUTSWITHBACON
EvenfolkswhousuallyturnuptheirnosesatBrusselssproutswillagreethattheseshreddedsproutswithbacon,ghee,andlemonareridiculouslydelicious.
4SERVINGS
10MINS
20TO25MINS
INGREDIENTS6cups(500g/17.6oz)Brusselssprouts2tablespoons(30g/1.1oz)lard,ghee,ortallow,melted2clovesgarlic,crushed2tablespoons(30ml/1floz)freshlysqueezedlemonjuiceSaltandfreshlygroundblackpepper,totaste6pieces(90g/3.2oz)bacon,thinlyslicedNUTRITIONFACTSPERSERVING
Totalcarbs:12.1g
Fiber:4.8g
Netcarbs:7.3g
Protein:7.4g
Fat:13.5g
Energy:188kcal
Macronutrientratio:Caloriesfromcarbs(16%),protein(16%),fat(68%)
Preheattheovento400°F(200°C,orgasmark6).WashtheBrusselssproutsandremoveanydryordiscoloredleaves.Placeinafoodprocessorandfinelysliceusingaslicingblade.Mixthelardwiththegarlic.
Spreadthesproutsoveralargebakingsheetanddrizzlewiththemeltedlard,crushedgarlicmixture,andlemonjuice.Seasonwithsaltandblackpepper,addthebacon,andmixuntilwellcombined.
Cookintheovenfor15to20minutes,mixingtwicetoensureevencooking.Whendone,removefromtheovenandsetasideforafewminutesbeforeserving.Eatasasideortopwithafriedeggforasavory,keto-friendlybreakfast.
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BRAISEDVEGETABLESWITHTURMERIC
Indianspicesandturmericlendfreshvegetablesabrightcolorandavibrantflavorinthiseasy-to-preparedish.
6SERVINGS
10MINS
35MINS
INGREDIENTS3medium(600g/21.2oz)zucchini1medium(500g/17.6oz)eggplant2medium(200g/7.1oz)tomatoes1small(70g/2.5oz)whiteonion1/4cup(56g/2oz)ghee,lard,ortallow2clovesgarlic,crushed1teaspoongroundturmeric1/2teaspoongroundcorianderseeds1/2teaspoongroundcuminseeds1/4teaspoongroundginger1staranise1/2teaspooncinnamonSaltandfreshlygroundblackpepper,totaste
NUTRITIONFACTSPERSERVING
Totalcarbs:11.4g
Fiber:4.8g
Netcarbs:6.6g
Protein:2.7g
Fat:9.9g
Energy:136kcal
Macronutrientratio:Caloriesfromcarbs(21%),protein(8%),fat(71%)
Washallthevegetables.Usingapotatopeelerorsharpknife,createwidenoodlesfromthezucchini.Alternatively,diceitintomedium-sizepieces.Washandchoptheeggplantinto1-inch(2.5cm)pieces.Chopthetomatoes.Peelandfinelyslicetheonion.
GreasealargeheavypotoraDutchovenwiththegheeandheatoveramedium-highheat.Addtheonionandcrushedgarlic.Cookfor5to8minutesuntillightlybrownedandstirfrequentlytopreventburning.
Lowertheheattomedium-lowandaddtheeggplantandzucchini.Tossinallthespices,salt,andblackpepperandmixwell.Coverwithalidandcookforabout15to20minutes.Addthechoppedtomatoesandcookforanother5to10minutesoruntiltender.Whendone,removefromtheheat.Servethisdishwithmeatdishes.
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◁SHAVEDASPARAGUSWITHPARMESANCHEESE
Thiscrunchy,refreshingsidecomplementsallkindsoffishandpoultry.Plus,rawasparagusishighinprebioticsthatimprovedigestionandenhanceweight
loss.4SERVINGS
5MINS
5MINS
INGREDIENTS4bunches(600g/21.2oz)asparagus
11/3cups(120g/4.2oz)gratedorflakedParmesancheese2tablespoons(30ml/1floz)lemonjuice3tablespoons(45ml/1.5floz)extravirginoliveoilSaltandfreshlygroundblackpepper,totaste
NUTRITIONFACTSPERSERVING
Totalcarbs:7.3g
Fiber:3.2g
Netcarbs:4.1g
Protein:14.1g
Fat:18.1g
Energy:238kcal
Macronutrientratio:Caloriesfromcarbs(7%),protein(24%),fat(69%)
Washtheasparagusandsliceasthinlyaspossibleusingajuliennepeeler.DividebetweenservingplatesandsprinklewiththeParmesancheese.Drizzlewitholiveoilandseasonwithsaltandblackpepper.Serveasasidewithmeatdishes.
TIPNotafanofrawasparagus?Bakeit!Preheattheovento425°F(220°C,orgasmark7).Snipthewoodyendsofftheasparagusspears,tosswiththeoilandlemonjuice,andseasonwithsaltandblackpepper,totaste.TopwiththeParmesancheeseandbakefor5to7minutes.
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ChapterNine:DRINKS&DESSERTS
Findinglow-carborketogenicdrinksanddessertscanbeabitofachallenge—butthischapterisheretohelp.Whenyou’relivingaketogeniclifestyle,you’llbespendingmoretimepreparingfood,sohealthyketo-friendlybeverages,likebreakfastsmoothies,canactasquickmealreplacementswhenyou’repressedfortime.Andasfordesserts—well,thischapter’spackedwiththebestlow-carb,grain-andsugar-freetreatsI’veevercreated,andthey’llsatisfyyoursweettootheverytime.(Justrememberthattheyshouldonlybeeatenonceinawhile!)
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CREAMYKETOSMOOTHIEBoostyourenergylevelswiththislusciouslow-carbsmoothie:adoseofMCT
oilgivesitextrafat-burningpower.1SERVING
5MINS
5MINS
INGREDIENTS1/2cup(120ml/4.1floz)coconutmilkorheavywhippingcream1/2cup(120ml/4.1floz)almondmilk1tablespoon(15g/0.5oz)MCToil1vanillabeanor1teaspoonunsweetenedvanillaextract1/4cup(35g/1.2oz)raspberries,blackberries,orstrawberries,freshorfrozen1/4cup(25g/0.9oz)wheyproteinoreggwhiteproteinpowderFewicecubesOptional:3to5dropsliquidstevia,or1tablespoon(10g/0.4oz)erythritolorSwerveOptional:1tablespoon(16g/0.6oz)macadamianutbutterorToastedNutButter(here)
NUTRITIONFACTSPERSERVING
Totalcarbs:7.5g
Fiber:1.2g
Netcarbs::6.3g
Protein:23.1g
Fat:38.6g
Energy:452kcal
Macronutrientratio:Caloriesfromcarbs(5%),protein(20%),fat(75%)
Washtheberries.Placeeverythingintoablenderandpulseuntilsmooth.You’redone!Youcanaddafewdropsofliquidsteviaorerythritolifyoupreferasweetertaste.Addingnutbutterwillincreasethefatcontentandwillmaketheconsistencythicker.
TIPMedium-chaintriglycerides(MCTs)aresaturatedfatsourbodiescandigestveryeasily.MCTs,whicharemostlyfoundincoconutoil,behavedifferentlywheningestedandarepasseddirectlytothelivertobeusedasanimmediateformofenergy.They’realsopresentinbutterandpalmoilinsmallerquantities.MCTsareusedbyathletestoimproveandenhanceperformanceandaregreatforfatloss.Unlikecoconutoilandbutter,pureMCToilsdonotsolidifyevenwhenrefrigerated,sothey’rehandyformakingcoldsmoothies.
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◁REFRESHINGICEDTEAWITHBERRYICECUBES
Perfectforasultrysummerafternoon,thisrefreshing,sugar-freedrinkispackedwithfreshmintandservedwithprettyberry-ladenicecubes.
4SERVINGS
5MINS
2HOURS
INGREDIENTS2to3cups(475to700ml/16to23.7floz)hotwater4bagsqualitygreen,white,orblacktea3to4tablespoons(24to32g/0.8to1.1oz)ginger2cupsfreshmintleaves1cup(140g/4.9oz)berries,suchasblackberries,raspberries,strawberries,orblueberries1quartwater,plusmoreforice1/2cup(120ml/4.1oz)freshlemonjuiceOptional:5to10dropsliquidsteviaor2tablespoons(20g/0.7oz)erythritolorSwerveNUTRITIONFACTSPERSERVING
Totalcarbs:3.9g
Fiber:0.5g
Netcarbs:3.4g
Protein:1g
Fat:0.2g
Energy:20kcal
Macronutrientratio:Caloriesfromcarbs(70%),protein(21%),fat(9%)
Pourthewaterovertheteabags,steepfor3to5minutes,andthenremovethebagsanddiscard.Pourtheteaintoalargejugandaddthegingerandmint.Savesomemintforgarnish.Letthetearestandinfuseuntilcooled.
Meanwhile,maketheberryicecubes.Washtheberriesandput1to2smallberriesineachofthecubemoldsinanicecubetray.Coverwithwaterandfreezefor2hoursoruntilsolid.
Whentheteahascooled,strainitthroughasieve,addthelemonjuice,andrefrigerateforatleastanhouroruntilcold.Servewiththeberryicecubesandgarnishwithfreshmintorasliceoflemon.Addsweetenerifneeded.
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◁PUMPKINSPICECOFFEEWhoneedsthosesugary,take-outlattes?Highinhealthyfats,thiscreamy,
spicedcoffeeisafullmealinamug.1SERVING
5MINS
5MINS
INGREDIENTS1/2cup(120ml/4.1floz)blackcoffee1tablespoon(20g/0.7oz)pumpkinpuree1/4cup(60ml/2floz)heavywhippingcreamorcoconutmilk1tablespoon(15ml/0.5floz)MCToilorcoconutoil1/2teaspoonunsweetenedvanillaextract1teaspoonpumpkinspicemix(groundcinnamon,nutmeg,cloves,ginger,allspice)3to5dropsliquidsteviaor1tablespoon(10g/0.4oz)erythritolorSwerveOptional:whippedcreamorcoconutmilkfortoppingNUTRITIONFACTSPERSERVING
Totalcarbs:5g
Fiber:1.7g
Netcarbs:3.3g
Protein:1.6g
Fat:36.1g
Energy:347kcal
Macronutrientratio:Caloriesfromcarbs(4%),protein(2%),fat(94%)
Preparethecoffee.Addittoablenderwiththeremainingingredients.Pulseuntilsmoothandfrothy.Addsweetenersortopwithwhippedcreamorcoconutmilk,ifyouwish.
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CHAITEATURMERICLATTEThisrichchaitealatteisladenwithturmeric,whichisprizedforitsanti-inflammatorypropertiesandwhichmaypromotestomach,liver,andskinhealth.
1SERVING
10MINS
10MINS
INGREDIENTS1/2teaspoongroundginger(or1teaspoonfresh)1/4teaspooncinnamon2cardamompods1vanillabeanor1teaspoonpowderedvanillaextractPincheachoffreshlygroundblackpepperandsalt
11/2cups(360ml/12.2floz)water1/4cup(60ml/2floz)coconutmilkorheavywhippingcream1teaspoongroundturmeric1tablespoon(15ml/0.5floz)MCToilorcoconutoilOptional:3to5dropsliquidsteviaor1tablespoon(10g/0.4oz)erythritolorSwerveOptional:whippedcreamorcoconutmilkwithcinnamonontop
NUTRITIONFACTSPERSERVING
Totalcarbs:3.9g
Fiber:0.7g
Netcarbs:3.2g
Protein:1.4g
Fat:25.3g
Energy:237kcal
Macronutrientratio:Caloriesfromcarbs(5%),protein(2%),fat(93%)
First,preparethechaiteaconcentrate.Placetheginger,cinnamon,cardamom,vanillaextract(orseedsscrapedfromthevanillabean),blackpepper,andsaltintoasaucepan.Addthewaterandbringtoaboil.Reducetheheatandboiluntilitreducesbyabouthalf.Whendone,removethepanfromtheheatandpourtheliquidthroughafine-meshsieve.Discardthespices.
Preparetheturmericmilk.Mixthecoconutmilkwiththegroundturmericinsaucepanandbringtoaboil.Simmeronlowheatforabout5minutes.
Pourthechaiteaconcentrate,turmericmilk,MCToil,andliquidstevia,ifusing,intoablenderandpulseuntilfrothy—blendingwillpreventtheoilfromfloatingontop.Transfertoaglassandenjoyhot.Topwithwhippedcreamorcoconutmilk,ifyoulike.
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◁CREAMYHOTCHOCOLATETreatyourselftothislow-carbhotchocolateonacoldwinter’snightortryit
forbreakfast:it’ssubstantialenoughtostandinforafullmeal.1SERVING
5MINS
5MINS
INGREDIENTS1/4cup(60ml/2floz)coconutmilkorheavywhippingcream3/4cup(180ml/6.1floz)wateroralmondmilk2tablespoons(30g/1.1oz)ToastedNutButter(here)orChocolateHazelnutButter(here)2tablespoons(10g/0.4oz)unsweetenedcacaopowderPinchcayennepepper1tablespoon(15ml/0.5floz)MCToilorcoconutoilOptional:3to5dropsliquidsteviaor1tablespoon(10g/0.4oz)erythritolorSwerveOptional:whippedcreamorcoconutmilkandgrateddarkchocolateontopNUTRITIONFACTSPERSERVING
Totalcarbs:13.4g
Fiber:7g
Netcarbs:6.4g
Protein:7.1g
Fat:46.7g
Energy:453kcal
Macronutrientratio:Caloriesfromcarbs(5%),protein(6%),fat(89%)
Pourthecoconutmilkandwaterintoasaucepanandbringtoaboilovermediumheat.Addthenutbutter,cacaopowder,andcayennepepperandmixwell.RemovefromtheheatandaddtheMCToil.Mixuntilwellcombinedandpourintoacuporaservingglass.Ifyoulike,addtheoptionalsweetenerandthentopwithwhippedcreamorcoconutmilkandadashofgrateddarkchocolate.
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EGGNOGThistraditionaleggyolk–baseddrinkisaperfectlow-carbtreat.Don’twait
fortheholidayseasontogiveitatry!2SERVINGS
5MINS
5MINS
INGREDIENTS2largeeggyolks10to15dropsliquidsteviaor2tablespoons(20g/0.7oz)erythritolorSwerve,powdered1cup(240ml/8.1floz)heavywhippingcreamorcoconutmilk1cup(240ml/8.1floz)almondmilk1/4cup(60ml/2floz)darkrumorbrandyor1teaspoonrumextract1vanillabeanor1teaspoonvanillaextract1/2teaspoonnutmeg1/4teaspooncinnamon
Optional:2whippedeggwhitesplus1/4cup(56g/2oz)whippedcreamontop
NUTRITIONFACTSPERSERVING
Totalcarbs:6.2g
Fiber:1.6g
Netcarbs:4.6g
Protein:5.6g
Fat:51.8g
Energy:581kcal
Macronutrientratio:Caloriesfromcarbs(4%),protein(4%),fat(92%)
HerearefourdifferentwaystomakeEggnog:
Classic:Whisktheeggyolkwiththeliquidsteviaorerythritoluntilcreamy.Addthecream,almondmilk,andrumandstirwell.Addthenutmeg,cinnamon,andvanilla.Servechilledorwithice.
Alcohol-freeeggnog:Followthesamerecipebutuserumextractandaddmorewater,almondmilk,andcream,ifneeded.
Addeggwhites:Tousetheeggwhites,whiskthemuntiltheycreatesoftpeaks.Addmoresweetenerifneeded.Serveontopoftheeggnogormixintoittocreateafluffytexture.
Usecookedeggs:Inaheat-resistantbowl,mixtheeggyolks,halfofthealmondmilk,andhalfofthecream.Addvanilla,nutmeg,cinnamon,andthesweetener.Putthebowloverapotwithboilingwaterandcookfor5to8minutes,stirringconstantly.Removefromheatandmixintheremainingcreamandalmondmilk.Addtherum.Servehotorrefrigerateandservewithice.
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TIPS•Ifyou’reusingraweggs,duetotheslightriskofsalmonellaorotherfoodborneillness,youshoulduseonlyfresh,properlyrefrigerated,clean,gradeAorAAeggswithintactshellsandavoidcontactbetweentheyolksorwhitesandtheoutsideoftheshell.
•Youcanmakeraweggssafebyusingpasteurizedeggs.Topasteurizeeggsathome,simplypourenoughwaterinasaucepantocovertheeggs.Heattoabout140°F(60°C).Usingaspoon,slowlyplacetheeggsintothesaucepan.Keeptheeggsinthewaterforabout3minutes.Thisshouldbeenoughtopasteurizetheeggsandkillanypotentialbacteria.Lettheeggscooldownandstoreinthefridgefor6to8weeks.
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BLACKBERRYCOCONUTBARKHighinhealthyfats,thisBlackberryCoconutBarkistheperfectalternative
tochocolate—anditmakesagreatlow-carbpre-workoutsnack,too.12SERVINGS
10MINS
10MINS+CHILLING
INGREDIENTS1/2cup(30g/1.1oz)desiccatedcoconut,flaked1cup(250g/8.8oz)coconutbutter1/4cup(55ml/1.9floz)extravirgincoconutoil1/4cup(60g/2.1oz)butterormorecoconutoil1/2cup(70g/2.5oz)blackberries,unsweetenedandfrozen1/4teaspoonsaltOptional:2tablespoons(20g/0.7oz)erythritolorSwerveand15to20dropsliquidstevia
NUTRITIONFACTSPERPIECE
Totalcarbs:5.5g
Fiber:3.8g
Netcarbs:1.7g
Protein:1.5g
Fat:21.7g
Energy:211kcal
Macronutrientratio:Caloriesfromcarbs(3%),protein(3%),fat(94%)
Toasttheflakedcoconutuntilgoldeninapanovermedium-highheat.Stirfrequentlytopreventburning.Whendone,setitaside.
Placethecoconutbutter,coconutoil,butter(ormorecoconutoil),powderederythritol,andliquidstevia,ifusing,inabowlandmeltinawaterbath.Makesureyouusecoconutbutter(creamedcoconutmeat),notcreamedcoconutmilk.Tomakethewaterbath,simplyplacethebowloverapotwithboilingwaterandstiruntileverythingmeltscompletely.Thebowlhastobebiggerthanthesaucepan,andtheboilingwatershouldnotreachthebottomofthebowl;onlythesteamshouldheatthebowl.
Setabakingsheetoveramediumplate.Pourthecoconutmixtureonthesheetandtopwithtoastedcoconutandfrozenblackberriesandseasonwithsalt.Youcanusefineorlargergrainsofsalt.
Placeinthefridgeforatleast30minutesoruntilset.Whendone,cutinto12piecesandkeeprefrigeratedforuptothreedaysorfreezeforuptothreemonths.
TIPUseraspberries,strawberries,orblueberriesinplaceoftheblackberries.
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◁CHOCOLATEFATBOMBSFatbombsareketo-friendlysnacks:reachforacoupleifyoufindithardto
boostyourfatintake,orifyou’reonafatfast.15TRUFFLES
10MINS
10MINS+CHILLING
INGREDIENTS1/2cup(125g/4.4oz)coconutbutter1/4cup(55ml/1.9floz)extravirgincoconutoil1/2cup(110g/3.9oz)butterormorecoconutoil3tablespoons(25g/0.9oz)unsweetenedcacaopowder15to20dropsliquidsteviaOptional:2tablespoons(20g/0.7oz)erythritolorSwerve,powderedOptional:1teaspoonhazelnut,cherry,oralmondextract,orpinchofcayennepepper
NUTRITIONFACTSPERTRUFFLE
Totalcarbs:2.7g
Fiber:1.8g
Netcarbs:1g
Protein:0.9g
Fat:14.4
Energy:134kcal
Macronutrientratio:Caloriesfromcarbs(3%),protein(2%),fat(95%)
Letthecoconutbutter,coconutoil,andbuttersitatroomtemperaturetosoften(butdonotletmelt).Makesureyouusecoconutbutterforthisrecipe:that’screamedcoconutmeat,notcreamedcoconutmilk.
Combinealltheingredientsinafoodprocessor,butkeepsomecacaoasideforcoating.Processuntilsmooth.
Lineabakingsheetwithparchmentpaper(oranynonstickmat)anduseaspoontoform15smalltruffles.Placeinthefridgefor30to60minutes.
Removefromthefridgeandsifttheremainingcacaopowderoverthefatbombs.Storeinthefridgeforuptoaweekorfreezeforuptothreemonths.
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◁KETOCRÈMEBRÛLÉEMylow-carb,paleo-friendlyversionofthispopulardessertincludesanextraingredientthatgivesitacaramelizedcrust—justliketherealthing!
4SERVINGS
15MINS
10MINS+CHILLING
INGREDIENTS
Custard2cups(480ml/16.2floz)heavywhippingcreamorcoconutmilk2vanillabeansor2teaspoonssugar-freevanillaextract5largeeggyolks1/4cup(40g/1.4oz)erythritolorSwerve15to20dropsliquidsteviaTopping6teaspoons(20g/0.7oz)erythritolorSwerveNUTRITIONFACTSPERSERVING
Totalcarbs:5.6g
Fiber:0.7g
Netcarbs:4.8g
Protein:5.7g
Fat:51.2g
Energy:513kcal
Macronutrientratio:Caloriesfromcarbs(4%),protein(5%),fat(91%)
Preheattheovento325°F(160°C,orgasmark3).Pourthecreamintoapanovermediumheat.
Cutthevanillabeanslengthwiseandunfoldthem(oraddthesugar-freevanillaextract).Mixinthevanillabeansandsimmerthecreamforabout5minutes.Lowertheheat,ifneeded,topreventthecreamfromboilingover.Takeofftheheatandsetitaside.
Separatetheeggyolksfromtheeggwhitesandreservetheeggwhitesforanotheruse.Whisktheeggyolkstogetherwiththeerythritolandliquidstevia.Keepsomeerythritolasideforthetopping(11/2teaspoonsperserving).
Slowlypourthehotcreamintotheeggyolkswhilewhisking.Donotpourallofitinatonce,oryou’llriskcookingtheegg.Useasievetoremovethetinyvanillaseeds:discardthem.
Placefourramekinsinadeepcasseroledishfilledwith1to2cups(235to475ml/8to16floz)ofhotwater,enoughtocoverthecupsuptoaboutathird.Filltheramekinsaboutthree-quartersfullwiththemixture.Coverthecasseroledishwithparchmentpaper.Makesurethereisasmallgap—donotcovertootightly.
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Cookintheovenfor40to45minutes.Whendone,thecustardshouldbesetontheoutsideandsoftinthemiddle.Removefromtheoven.Taketheramekinsoutofthewaterandplaceonacoolingrackuntiltheyreachroomtemperature.Placeinthefridgeuntilchilled.
Taketheramekinsoutofthefridge30minutesbeforeyouarereadytoserveandspread11/2teaspoonsoferythritolontopofeach.Placeunderabroilersettohighforabout3to5minutestocaramelize,oruseablowtorch.
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◁QUICKRASPBERRYICECREAMAhealthysummerrefresher,thisberry-ladenicecreamdoesn’trequirean
ice-creammaker,andittakeslessthan5minutestomake.1SERVINGS
5MINS
5MINS
INGREDIENTS1/2cup(75g/2.6oz)raspberries,unsweetenedandfrozen1/4cup(25g/0.9oz)wheyproteinoreggwhiteproteinpowder:berry,vanillaorunflavored1/4cup(60ml/2floz)coconutmilkorheavywhippingcream1tablespoon(15ml/0.5floz)MCToilOptional:5to10dropsliquidstevia
NUTRITIONFACTSPERSERVING
Totalcarbs:7.7g
Fiber:1.9g
Netcarbs:5.8g
Protein:21.9g
Fat:25.3g
Energy:330kcal
Macronutrientratio:Caloriesfromcarbs(7%),protein(26%),fat(67%)
Placealltheingredientsintoablenderandpulseuntilsmooth.Whendone,eatimmediatelyorplacetheicecreaminanairtightcontainerandstoreinthefreezer.
TIPTryusingotherberries:strawberries,blackberries,andraspberriesarethelowestinnetcarbs.Youmaynotneedtouseanysweetener,astheberriesshouldbeenoughtogivetheicecreamanaturallysweettaste.
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BLACKBERRY&RHUBARBCRISPBlackberriesandrhubarbaresomeofthebestlow-carbfruits.Combinetheminthisgrain-freecrisp,andservewithadollopoffull-fatyogurtorsour
cream.12SERVINGS
20MINS
1HOUR
INGREDIENTS2cups(300g/10.6oz)eachrhubarb,andblackberries,freshorfrozen1/4cup(40g/1.4oz)erythritolorSwerve15to20dropsliquidstevia1/2teaspooneachcinnamonandgroundginger2tablespoons(16g/0.6oz)groundchiaseeds
Crisp
11/2cups(150g/5.3oz)almondflour5.3ounces(150g)macadamianuts,roughlychopped1/2cup(50g/1.8oz)pecansorwalnuts,roughlychopped1/4cup(25g/0.9oz)wheyproteinoreggwhiteproteinpowder,vanillaorunflavored1/2teaspooncinnamon1/4teaspoonsalt1/3cup(50g/1.8oz)erythritolorSwerve1largeeggwhite1/4cup(56g/2oz)butterorcoconutoil,chilled10to15dropsliquidsteviaNUTRITIONFACTSPERSERVING
Totalcarbs:9.7g
Fiber:5.4g
Netcarbs:4.3g
Protein:7.1g
Fat:22.2g
Energy:248kcal
Macronutrientratio:Caloriesfromcarbs(7%),protein(11%),fat(82%)
Preheattheovento400°F(200°C,orgasmark6).Washandslicetherhubarb.Washtheblackberriesifusingfresh.Placetheblackberriesandrhubarbintoacasseroledish.Sprinkleevenlywitherythritol,liquidstevia,cinnamon,andgingerandmixwell.Placeintheovenandbakeforabout20minutes.Mixonceortwicetopreventburning.Whendone,setitaside.
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Reducetheoventemperatureto300°F(150°C,orgasmark2).Addthegroundchiaseedstothebakedfruitandmixwell.
Meanwhile,preparethecrisp.Roughlychopthenuts.Mixthealmondflour,choppedmacadamianuts,walnutsorpecans,wheyprotein,cinnamon,salt,anderythritolandmixwell.Addtheeggwhite,chilledbutter,andliquidstevia.
Usingyourhands,mixwelluntilyoucreateacrumblydough.Sprinklepiecesofthedoughoverthebakedfruitandreturntotheoven.Bakefor20minutesoruntilthecrispisgolden.Keepaneyeonit—nutsburneasily.Letitstandafewminutesandthenserve.
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◁STRAWBERRYCHEESEBREADThisrecipewasinspiredbymyPumpkin&OrangeCheeseBread,oneofthe
mostpopularrecipesonmyblog.10SLICES
15MINS
50MINS+CHILLING
INGREDIENTS
BreadLayer3largeeggs,separated1/3cup(50g/1.8oz)erythritolorSwerve15to20dropsliquidstevia1vanillabeanor1teaspoonunsweetenedvanillaextract3tablespoons(45g/1.6oz)butter,gheeorcoconutoil,softened3/4cup(75g/2.6oz)almondflour1/4cup(30g/1.1oz)coconutflour1/2teaspoonbakingsoda1/4cup(60ml/2floz)coconutmilkoralmondmilk1teaspooncreamoftartar
CheeseLayer
11/2cups(225g/7.9oz)strawberries,freshorfrozen17.6ounces(500g)creamcheese1/4cup(60g/2.1oz)sourcream1tablespoon(15ml/0.5floz)lemonjuice1vanillabeanor1teaspoonunsweetenedvanillaextract1/3cup(50g/1.8oz)erythritol15to20dropsliquidstevia1/4cup(60ml/2floz)hotwater2tablespoons(14g/0.5oz)gelatinor2teaspoonsagarpowder
NUTRITIONFACTSPERSLICE
Totalcarbs:7.4g
Fiber:2.4g
Netcarbs:5g
Protein:9.1g
Fat:25.7g
Energy:268kcal
Macronutrientratio:Caloriesfromcarbs(7%),protein(13%),fat(80%)
Preheattheovento350°F(175°C,orgasmark4).Linealoafpanwithparchmentpaperoruseasiliconeloafpan.First,preparethebreadlayer.Separatetheeggwhitesfromtheeggyolks.Inthebowlwiththeeggyolks,addthepowderederythritolandliquidstevia.
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Cutthevanillabeanlengthwiseandscrapetheseedsintothebowlwiththeyolks.Mixuntilcreamy.Addthesoftenedbutterandstiruntilwellcombined.
Addthealmondflour,coconutflour,andbakingsodaandcombinewell.Siftthedryingredients,ifneeded,toavoidanylumpsinthedough.
Inaseparatebowl,whisktheeggwhiteswiththecreamoftartaruntiltheycreatesoftpeaks.Addtothedoughandgentlyfoldin.Becarefulnottodeflatetheeggwhites.
Pourthedoughintotheloafpanandtransfertotheoven.Bakeforabout30minutesuntilthebreadlayerisfirmandthetopisgolden.Whendone,removefromtheovenandletcoolonarackbeforeaddingthecheeselayer.
Topreparethecheeselayer,washthestrawberriesandpuree.Pourthemintoabowltogetherwiththecreamcheeseandsourcream.Addthelemonjuice,vanillaextract,erythritol,andliquidstevia.
Inasmallbowl,combinethehotwaterandgelatin.Letitdissolveandthenslowlydrizzleinthecreamcheesemixturewhilebeating.Usingafoodprocessor,mixonhighspeedtopreventthegelatinfromclumping.
Ifyou’reusingagarpowder,dissolve1/2tablespoon(5g/0.2oz)ofagarpowder(notwholeagarflakes)in1/4cup(60ml/2floz)ofhotwaterandbringtoaboil.Simmerfor1to2minutesandthendrizzleintothecheeselayeringredientswhilebeatingwithamixersettohighspeed.
Pourthecheesemixtureoverthechilledbreadlayerandletsetinthefridgeforatleast4hoursorovernightbeforeslicingandserving.
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◁CHOCOLATECREPESWITHCHANTILLYCREAM
ThesegloriouschocolatecrepeswithChantillycream,chocolatesauce,andtoastedalmondsmakeatrulyspecialdessert—perfectforbirthdaysandother
specialoccasions.6SERVINGS
15MINS
20MINS
INGREDIENTS
Crepes1/4cup(25g/0.9oz)unsweetenedcacaopowder1/4cup(25g/0.9oz)wheyproteinoreggwhiteproteinpowder2tablespoons(20g/0.7oz)erythritolorSwerve,powderedPinchsalt1vanillabeanor1teaspoonunsweetenedvanillaextract4largeeggs3tablespoons(45g/1.6oz)butter,gheeorcoconutoilplusmoreforgreasing1/4cup(60ml/2floz)almondmilk10to15dropsliquidsteviaChocolateSauce1/2bar(50g/1.8oz)extradarkchocolate(85%cacaoormore)1tablespoon(15g/0.5oz)coconutoilorbutter2tablespoons(30ml/1floz)creamorcoconutmilk1/2cup(30g/1.1oz)flakedandtoastedalmonds
ChantillyCream1cup(240ml/8.1floz)heavywhippingcreamorcreamedcoconutmilk1/4cup(40g/1.4oz)erythritolorSwerve,powdered10to15dropsliquidstevia1vanillabeanor1teaspoonunsweetenedvanillaextractNUTRITIONFACTSPERSERVING
Totalcarbs:8.5g
Fiber:3.3g
Netcarbs:5.2g
Protein:11.4g
Fat:36.7g
Energy:395kcal
Macronutrientratio:Caloriesfromcarbs(5%),protein(12%),fat(83%)
Startwiththecrepes.Siftthecacaopowderintoabowlandaddtheproteinpowder,powderederythritol,andsalt.Stiruntilwellcombined.
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Cutthevanillabeanlengthwiseandscrapetheseedsintothepowdermixture.Crackintheeggsandaddtwotablespoons(28g/1oz)ofmeltedbutterorcoconutoil,almondmilk,andliquidstevia.Whiskwelluntilsmoothandcreamy.Leavetostandforabout10minutesbeforemakingthecrepes.
Meanwhile,preparethechocolatesauce.Breakthechocolateintosmallpiecesandaddtoaheatproofbowltogetherwiththecoconutoilorbutter.Placeoverapanfilledwithsimmeringwater:makesurethewaterdoesn’ttouchthebowl.Slowlymelt,stirringfrequently.Removefromtheheatandslowlypourinthecreamorcoconutmilkandstiruntilwellcombined.Setasideandkeepwarm.
Ifnotusingalreadytoastedslicedalmonds,dryroastthealmondslicesforjust1to2minutesuntillightlybrownedandcrispy.
PreparetheChantillycreambywhippingtheheavywhippingcream.Slowlysiftinthepowderederythritolandaddtheliquidsteviaandvanillaextractwhilewhipping.Refrigerate.
Greaseamediumnonstickpanwithasmallamountofcoconutoilorghee(donotusebutter—itwillburn).Stirthecrepemixturesoit’swellcombined.Whenthepanishot,pourinasmallladlefulofthebattertocreateacrepethat’sabout8inches(20cm)indiameter.
Swirlthepanorusetheladletospreadthebatterintoathinlayer.Cookforaboutaminuteoruntilthebatterisset.Flipoverusingaspatula.Cookforanother30seconds.Transfertoaplateandcoverwithatoweltokeepwarm.Repeatfortheremainingfivecrepesandgreasethepanagainifneeded.
Toserve,spreadthewhippedcreamoverhalfofeachcrepe.Foldeachhalfofthecrepesoverthecreamandthenfoldagaininquarters.Drizzlewiththechocolatesauceandsprinklewiththetoastedalmonds.
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◁FUDGYGRASSHOPPERBROWNIESThesedecadent,mint-chocolatebrowniesaretheanswertoyoursugar
cravings:asinglepiecewillfillyouupforhours!16SERVINGS
20MINS
45MINS+CHILLING
INGREDIENTS
Brownielayer1bar(100g/3.5oz)extradarkchocolate(85%cacaoormore)4.4ounces(125g)butter,gheeorcoconutoil3largeeggs15to20dropsliquidstevia3/4cup(120g/4.2oz)erythritolorSwerve,powdered1cup(100g/3.5oz)almondflour1/2cupplus1tablespoon(45g/1.6oz)unsweetenedcacaopowder1/4cup(30g/1.1oz)groundchiaseeds1/2teaspoonbakingsoda1teaspooncreamoftartar
MintLayer7.1ounces(200g)coconutbutter,softened1cup(75g/2.6oz)driedshreddedcoconut1/4cup(40g/1.4oz)erythritolorSwerve,powdered1/4cup(60ml/2floz)coconutmilkorheavywhippingcream10to15dropsliquidstevia1/4cup(24g/0.9oz)freshmintormoretotaste1teaspoonto1tablespoonsugar-freemintextract(totaste)
ChocolateCrust1/2bar(50g/1.8oz)extradarkchocolate(85%cacaoormore)2tablespoons(30g/1.1oz)extravirgincoconutoilorbutter1/4cup(60ml/2floz)coconutmilkorheavywhippingcream
NUTRITIONFACTSPERBROWNIE
Totalcarbs:11g
Fiber:5.9g
Netcarbs:5.1g
Protein:6.3g
Fat:25.8g
Energy:284kcal
Macronutrientratio:Caloriesfromcarbs(7%),protein(9%),fat(84%)
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First,preparethebrowniebase.Preheattheovento350°F(175°C,orgasmark4).Breakthechocolateintosmallpiecesandaddtoaheatproofbowlwiththebutter.Placeoverapanfilledwithsimmeringwaterandmakesurethewaterdoesn’ttouchthebowl:onlythesteamshouldheatthebowl.Slowlymeltwhilestirring.Whenmostofthechocolateismelted,removethepanfromtheburnerandletthemixturecontinuetomeltwhilestirring.Thechocolatemixtureshouldnotbehotwhenaddedtothedough.
Placetheeggs,liquidstevia,andpowderederythritolintoabowlandwhiskuntilwellcombined.Beatinthechocolatemixtureandgentlyfoldinthealmondflour,cacaopowder,groundchiaseeds,bakingsoda,andcreamoftartarandprocesswell.
Pourintoan8×8inchpan(20×20cm)linedwithparchmentpaperoruseasiliconepan.Bakefor20to25minutes.Whendone,removefromtheovenandsetonacoolingrack.
Whilethebrowniebaseiscooling,preparethemintlayer.Placethesoftenedcoconutbutter,shreddedcoconut,powderederythritol,coconutmilk,liquidstevia,mintandmintextractintoablenderandpulseuntilsmooth.Ifyouprefermoretexture,leavesomeshreddedcoconutasideandstirintothemixtureafterblending.Theamountofmintdependsonyourpalateandwillnotaffecttheamountofcarbsperserving.Oncethebrownielayerhascooled,keepitinthebakingpanandspreadthemintlayeroverit.
Now,preparethechocolatecrust.Breakthechocolateintosmallpiecesandplaceinabowlwiththecoconutoil.Pourthecoconutmilkorcreamintoasmallsaucepanandbringtoasimmerovermediumheat.Oncesimmering,pourthemilkoverthechocolateandcoconutoilandmixuntilsmoothandcreamy.Setasidetocoolandthickenslightly.Whencool,spreadontopofthemintlayer,thenrefrigeratethebrowniesfor1to2hoursoruntilsetbeforeslicing.
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CHOCOLATECHIP&ORANGECOOKIESChocolateandcitrusisanunderusedcombination,andit’slovelyintheseeasy-
to-make,grain-freecookies.12COOKIES
10MINS
25MINS
INGREDIENTS1cup(100g/3.5oz)almondflour1/2recipe(about3/4cup/200g/7.1oz)ToastedNutButter(here)1/4cup(40g/1.4oz)erythritolorSwerve15to20dropsliquidstevia2tablespoons(12g/0.4oz)orangepeel(or1tablespoondried)1tablespoon(8g/0.3oz)ginger1largeegg1/2teaspooncinnamon1/2teaspoonbakingsoda1teaspooncreamoftartar1/4teaspoonsalt1/3cup(60g/2.1oz)extradarkchocolatechips(85%cacaoormore)NUTRITIONFACTSPERCOOKIE
Totalcarbs:6.9g
Fiber:3.5g
Netcarbs:3.4g
Protein:5g
Fat:17.6g
Energy:191kcal
Macronutrientratio:Caloriesfromcarbs(7%),protein(10%),fat(83%)
Preheattheovento350°F(175°C,orgasmark4).Placealltheingredientsexceptforthechocolatechipsinabowlandmixuntilwellcombined.Addthechocolatechipstothebowlandmixuntilwellincorporated.
Form12equalballsandplacethemonabakingsheetlinedwithparchmentpaper.Usingyourhandoraspatula,flatteneachoftheballstocreateacookie.Ifanychocolatechipsfallout,pressthembackintothetopofthecookies.
Bakefor12to15minutesoruntilthetopsaregolden.Whendone,removefromtheovenandsetasidetocool.
TIPShapethedoughintoaroughly2-inch-thick(5cm)roll,cutinto1/2-inch(1.3cm)slices,wrapinparchmentpaper,twisttheends,andstoreinthefridgeforuptothreedaysorinthefreezerforlonger.Anytimeyouwanttomakefresh
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cookies,simplysetthefrozendoughonabakingsheetlinedwithparchmentpaperandbake12to15minutesforrefrigerateddoughor15to18minutesforfrozendough.
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DOUBLECHOCOLATEMUFFINSAmuffinrecipethatcallsforavocado.Really?It’snotasoddasitsounds!
Packedwithhealthyfats,avocadomakesthesechocolateymuffinssorichandmoist.8MUFFINS
10MINS
30TO35MINS
INGREDIENTS
DryIngredients1/3cup(40g/1.4oz)coconutflour1cup(100g/3.5oz)almondflour1/3cup(30g/1.1oz)unsweetenedcacaopowder1/2cup(80g/2.8oz)erythritolorSwerve1teaspooneachcinnamonandbakingsoda2teaspoonscreamoftartar1/3cup(60g/2.1oz)darkchocolate(85%cacaoormore),roughlychoppedWetIngredients2medium(250g/8.8oz)avocados15to20dropsstevia4largeeggs2tablespoons(30ml/1floz)coconutmilkorheavywhippingcream
NUTRITIONFACTSPERMUFFIN
Totalcarbs:12.2g
Fiber:6.6g
Netcarbs:5.7g
Protein:9g
Fat:19g
Energy:237kcal
Macronutrientratio:Caloriesfromcarbs(10%),protein(16%),fat(74%)
Preheattheovento350°F(175°C,orgasmark4).Halve,deseed,andpeeltheavocadosandplacethemintoafoodprocessor.Pulseuntilsmoothandcreamy.
Sifttogetherthecoconutflour,almondflour,andcacaopowder.Addtheerythritol,cinnamon,bakingsoda,andcreamoftartarandmixwell.
Addtheliquidstevia,eggs,coconutmilk,andpureedavocadoandprocessuntilwellcombined.Finally,roughlychopthechocolateandaddtothemixture.Reserveafewpiecesfortopping.
Scoopthemuffinbatterintoasiliconmuffinpanoraregularmuffinpanlinedwithpapercupsgreasedwithasmallamountofcoconutoilorghee.
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Topwiththereservedchocolatepiecesandplaceintheoven.Bakeforabout25minutesoruntilthetopsarecrispyandthemuffinsarefirm.
Removefromtheovenandletthemuffinscoolonarackbeforeserving.Keepatroomtemperaturecoveredwithakitchentowelforuptothreedaysorplaceinanairtightcontainerandrefrigerateforlonger.
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BOSTONCREAMPIEMyBostonCreamPiedoesrequireabitofwork,butit’ssoworthit.Withcustardfillingsandwichedbetweenspongecakehalvesandcoatedindark
chocolateganache,thisone’ssuretosatisfyeventhemoststubbornsweettooth.12SERVINGS
35MINS
2HOURS
INGREDIENTS
Spongebase1/4cup(30g/1.1oz)coconutflour2cups(200g/7.1oz)almondflour1/4cup(25g/0.9oz)wheyproteinoreggwhiteprotein:vanillaorunflavored1teaspoonbakingsoda2teaspoonscreamoftartar1/4teaspoonsalt1/2cup(80g/2.8oz)erythritolorSwerve1/4cup(56g/2oz)butterorcoconutoil,softened4largeeggs1vanillabeanor1teaspoonunsweetenedvanillaextract1/2cup(120ml/4.1floz)almondmilk15to20dropsliquidstevia1/4cup(56g/2oz)butterorcoconutoilVanillaCreamCustard1cup(240ml/8.1floz)heavywhippingcreamorcoconutmilk1/2cup(120ml/4.1floz)almondmilk1tablespoon(9g/0.3oz)arrowrootpowder4largeeggyolks1/4cup(40g/1.4oz)erythritolorSwerve,powdered10to15dropsliquidstevia1vanillabeanor1teaspoonunsweetenedvanillaextractPinchsalt
ChocolateGanaches1bar(100g/3.5oz)extradarkchocolate(85%cacaoormore)2tablespoons(30g/1.1oz)butterorcoconutoil1vanillabeanor1teaspoonunsweetenedvanillaextract1/4cup(60ml/2floz)heavywhippingcreamorcoconutmilkNUTRITIONFACTSPERSLICE
Totalcarbs:9g
Fiber:3.2g
Netcarbs:5.8g
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Protein:10.2g
Fat:35.4g
Energy:386kcal
Macronutrientratio:Caloriesfromcarbs(6%),protein(11%),fat(83%)
Preheattheovento350°F(175°C,orgasmark4).Lineacakepanwitharemovablebottomwithparchmentpaper.
Siftthedryingredientsforthespongebaseintoabowlandmixuntilwellcombined.
Beattogethertheerythritolandsoftenedbutterorcoconutoil.Graduallyaddtheeggsandbeatuntillightandcreamy.Cutthevanillabeanlengthwiseandscrapetheseedsintothemixture.Slowlypourinthealmondmilk,andwhilewhisking,addtheliquidstevia,thenfoldinthedryingredients.
Pourthebatterintothecakepanandtransfertotheoven.Bakefor30to35minutesoruntilthetopisgoldenbrownandtheinsideisfluffyandfirm.
Meanwhile,preparethecustardcreamfilling.Pourthecreamand1/4cup(60ml/2floz)ofalmondmilkintoasaucepanandgentlybringtoaboiloveramediumheat.Mixtheremainingalmondmilkwiththearrowrootpowderandsetaside.
Inaseparatebowl,beattogethertheeggyolks,powderederythritol,liquidstevia,vanillaextract,andsalt.Pourtwoladlefuls,oneatatime,ofthehotcreamintothebeateneggs,stirringconstantlty.Then,pourtheeggmixtureintotheremaininghotcreamandkeepstirringtopreventtheeggsfromscrambling.
Cookandstirconstantlyuntilthefillingstartstothicken.Then,addthearrowrootmixedwithalmondmilk—youmayneedtostiritagainbeforepouringitinthecustard.Cookforanotherminuteandremovefromtheheat.Addthebutterorcoconutoilandmixuntilwellcombined.Coverthesurfacewithplasticwrap,letitcool,andthenrefrigerate.Alternatively,placethebowlinicewaterandstiruntilchilled.
Whenthecakeisreadytobeassembled,makethechocolateganache.Breakthechocolateintosmallpiecesandplaceinabowlwiththebutterorcoconutoilandvanillaextract.Heatthecreamoveramediumheatand,whenboiling,pouroverthechocolateandbutter.Mixuntilsmoothandcreamy.Leavetocooldownslightlybeforespreadingonthecake.
Cutthecakehorizontallythroughthemiddleandspreadthevanillacustardcreamfillingoverthebottomhalf.Placetheotherhalfontopandpourtheganacheoverit,allowingittodripdownthesides.Leavetosetorrefrigeratebeforecuttingintoslices.
TIPS•Youcansubstitutecoconutoilforbutterorgheeinmostrecipes.However,whencool,coconutoiltendstobeharderthanbutter:keepthisinmindwhenusingittomakefrostings,glazes,andganaches.
•Don’twastetheeggwhites!YoucanusethemtomakeFluffyGrain-freeSunflowerBread(here),UltimateKetoBread(here),orUltimateKetoBuns(here).
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◁LEMONMERINGUETARTLETSYou’lllovethecrispyalmondcrust,zestylemoncurdfilling,andfluffymeringue
inthisgrain-andsugar-freeadaptationoftheclassicdessert.8TARTLETS
30MINS
50MINS+CHILLING
INGREDIENTS
LemonCurdFillingZestfrom3lemons
Juicefrom4lemons(3/4cup[180ml/6.1floz]lemonjuice)6largeeggyolks1/2cup(80g/2.8oz)erythritolorSwerve,powdered15to20dropsliquidstevia1tablespoon(9g/0.3oz)arrowrootpowderorgelatinpowder2tablespoonswater
31/2ounces(100g)butterorextravirgincoconutoil
TartletBase
13/4cups(175g/6.2oz)almondflour1/4cup(25g/0.9oz)wheyproteinoreggwhiteproteinpowder1/4cup(40g/1.4oz)erythritolorSwerve,powdered1largeegg2tablespoons(30g/1.1oz)coconutoilorbutter,meltedPinchsaltMeringue4largeeggwhites1/4teaspooncreamoftartar1/3cup(50g/1.8oz)erythritolorSwerve,powderedNUTRITIONFACTSPERTART
Totalcarbs:9.2g
Fiber:2.9g
Netcarbs:6.4g
Protein:12.4g
Fat:29.1g
Energy:332kcal
Macronutrientratio:Caloriesfromcarbs(7%),protein(15%),fat(78%)
First,preparethelemoncurdfilling.Zestandjuicethelemonsandsetaside.Placetheeggyolkswiththepowderederythritolandliquidsteviainaheat-resistantbowlandbeatwell.Placethebowloverasaucepanfilledwithsimmeringwaterandstirconstantly;makesurethewaterdoesn’ttouchthebottomofthebowl.
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Addthefreshlemonjuiceandzestandkeepstirringfor8to10minutesuntilthecurdstartstothicken.Mixthearrowrootwith2tablespoonsofwaterandpourintothelemoncurdfilling,stirringconstantly.Cookforanotherminuteortwoandtakeofftheheat.Addthebutterandstiritinwell.Coverwithplasticwrapandrefrigerateuntilthickened.
Preheattheovento350°F(175°C,orgasmark4).Preparethedoughforthetartletbase.Placethealmondflour,proteinpowder,powderederythritol,coconutoil,egg,andsaltintoabowlandprocessuntilwellcombined.
Separatethedoughintoeightequalpiecesandpressinthebottomofeach4inch(10cm)tartletpan.(Usetartletpanswithremovablebottomsorasiliconepan.Or,usearegularpanandmakealargemeringuepie.)Ifthedoughistoosticky,wetyourfingerstopressitintothetartpan.Presstowardtheedgestocreateabowlshapesothatthetartletcanholdthelemoncurdfilling.Youshouldbeabletocreateaverythin,crispypastrywiththerisenedges.Makesuretherearenogapsinthebattersothatthefillingcannotleakthroughoncepouredin.
Bakethetartletstheovenforabout10minutes.Watchthemcarefully,sincealmondscanburneasily.Whendone,removefromtheovenandcoolonarack.
Whenthelemoncurdischilledandthickenough,preheattheovento325°F(160°C,orgasmark3).Preparethemeringuetopping.Beattheeggwhiteswiththecreamoftartarandgraduallyaddthepowderederythritoluntiltheeggwhitescreatesoftpeaks.Donotoverbeat;themeringuewillbetoostiff.
Filleachtartletwithabout2tablespoons(28g/1oz)ofthelemoncurdfillingandevenlydistributetherest.Topwiththefluffymeringue.Bakefor15to20minutesoruntilthemeringuesstarttobrown.Youcanuseablowtorchtofinishbrowningthemeringuetops.Whendone,carefullyremovethetartletsfromtheovenandletcool.Storetheminthefridgeforuptofivedays.
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◁TIRAMISUTRIFLEThislow-carbversionofthefamousItaliandessertlooksbeautifulwhenit’s
presentedinsingle-servingparfaits.6SERVINGS
20MINS
35MINS+CHILLING
INGREDIENTS
Ladyfingers3largeeggs,separated2tablespoons(20g/0.7oz)erythritolorSwerve,powdered15to20dropsstevia1largeeggwhite1/4cupand1tablespoon(35g/1.2oz)coconutflour1/3cup(35g/1.2oz)almondflour
MascarponeLayer4largeeggs,separatedPinchsalt1/2cup(80g/2.8oz)erythritolorSwerve,powdered10to15dropsstevia1cup(250g/8.8oz)mascarponecheeseorcreamedcoconutmilk6teaspoons(10g/0.4oz)unsweetenedcacaopowderCoffeeLiquor1/2cup(120ml/4.1floz)freshlybrewedstrongblackcoffee1/4cup(60ml/2floz)darkrumorbrandy(or1tablespoonrumextract)2tablespoons(20g/0.7oz)erythritolorSwerve10to15dropsstevia
NUTRITIONFACTSPERSERVING
Totalcarbs:7.7g
Fiber:3.5g
Netcarbs:4.2g
Protein:13g
Fat:24.4g
Energy:318kcal
Macronutrientratio:Caloriesfromcarbs(6%),protein(18%),fat(76%)
Preheattheovento375°F(190°C,orgasmark5).Startbymakingtheladyfingers.Linea10×10inch(25×25cm)panwithparchmentpaper.Separatetheeggwhitesfromtheeggyolks.Creamtheyolksinabowlwiththepowderederythritolandliquidsteviauntilpaleandcreamy.
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Inaseparatebowl,whiskthefoureggwhitesuntiltheycreatesoftpeaks.Gentlyfoldthewhiskedeggwhitesintotheeggyolks.Siftinthecoconutflourandalmondflourandfoldinuntilwellcombined.
Pourthemixtureintothepanandspreadevenly.Bakeintheovenforabout15minutes.Whendone,removefromtheovenandletcool.Cutintoladyfingershapesorsquares.
Meanwhile,preparethemascarponelayer.Separatetheeggyolksfromtheeggwhites.Whisktheeggwhiteswithapinchofsaltandgraduallyaddhalfofthepowderederythritolwhilewhiskingintostiffpeaks.Setaside.
Placetheeggyolksintoaheat-resistantbowl.Beattheeggyolkswiththeliquidsteviaandtheremainingerythritoluntilpaleandcreamy.Placethebowlontopofasaucepanwithsimmeringwater.Cookforabout10minutes,stiringconstantly.Temperingtheeggyolkswillhelpkeepthemascarponelayercreamyandfirm.
Removefromtheheatandcontinuestirringtocool.Foldinthemascarponecheese.Usingalargespoon,slowlyfoldinsomeofthewhiskedeggwhitesandthentheremainingeggwhites.
Preparethecoffeeliquid.Combinethecoffeewiththerumorrumextractandthepowderederythritolandliquidstevia.Mixwellandthendipeachoftheladyfingersintotheliquiduntilsoakedbutnotsoggy.
Assemblethetriflesbyspooningsomeofthemascarponemixtureintoabowl.Sprinklewithsomecacaopowderandthenadd1or2soakedladyfingers.Topwithanotherlayerofmascarpone,cacaopowder,andladyfingers.Finally,topwithmoremascarponeandcacaopowder.
Chillinthefridgeforatleastafewhoursorovernight.Covereachtriflewithplasticwraptopreventthetopfromdryingout.
TIPIsalcoholketo-friendly?Clearspirits,suchasvodka,whiskey,andtequilaarezero-carb,andaglassofdrywineisconsideredlow-carb.However,yourbodycan’tstorealcoholasfat:ithastometabolizeit,andtheresultisthatyourbodywillburnitinsteadoffatforfuel.Thatmeansyoushouldn’thavealargedinneranddrinkalcoholatthesametime.Also,beawarethatketosiswillloweryourtoleranceforalcohol.
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CHAITEAPANNACOTTAYourguestswilllovethislightlyspiced,tea-infuseddessert.It’sverylowin
carbs,andit’ssosimpletomake.6SERVINGS
10MINS
20MINS+CHILLING
INGREDIENTS2cups(480ml/16.2floz)almondmilk
11/2cups(360ml/12.2floz)heavywhippingcreamorcoconutmilk1tablespoon(7g/0.3oz)gelatinpowder,preferablygrass-fed,or1teaspoonagarpowder1/4cup(60ml/2floz)water1/4cup(40g/1.4oz)erythritolorSwerve,powdered10to15dropssteviaChaiTeaSpices1vanillabean2cinnamonsticks4eachwholecloves,blackpeppercorns8cardamompods,crushed1teaspooneachfennelseeds,andgroundginger(or1tablespoonginger)1/4teaspooneachallspice,nutmegandsalt2to3tablespoons(4to6g/0.1to0.2oz)looseblackteaNUTRITIONFACTSPERSERVING
Totalcarbs:3.5g
Fiber:0.9g
Netcarbs:2.6g
Protein:2.6g
Fat:23.8g
Energy:239kcal
Macronutrientratio:Caloriesfromcarbs(4%),protein(5%),fat(91%)
Cutthevanillabeanlengthwiseandscrapetheseedsintoasaucepanusingasharpknife.Addtherestofthespices,salt,andtea,thenthealmondmilkandcream:thisisthechaiteaconcentrate.
Bringtoaboiloveralowheatandsimmerforabout10minutes.Takeitofftheheatandcoverwithalid.Letthemixtureinfusefor20minutes.Pourthecreamthroughafinemeshsieveorcheeseclothintoanothersaucepan.Discardthespices.
Sprinklethegelatinintothewaterandmixuntilwellcombined.Addtheerythritolandliquidsteviatothecream-and-chaimixtureandslowlybringtoaboil.Removefromtheheat,addthebloomedgelatin,andwhiskuntilcompletelydissolvedandsmooth.
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Pourthechaicreamintosixsmallglassesandplaceinthefridgetosetforatleast3hoursorovernight.Covereachglasswithplasticwraptopreventthetopfromdryingout.Whenreadytoserve,sprinklewithgroundnutmegorcinnamon.
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◁WARMINGBERRYPOTThisisalow-carbversionofacrustlessberrycheesecake,andit’samajor
crowd-pleaser.Makeitinadvanceandkeepinthefridge.6SERVINGS
5MINS
25MINS
INGREDIENTS2largeeggs8.8ounces(250g)creamcheese1/2cup(115g/4oz)sourcream1/4cup(60ml/2floz)heavywhippingcreamorcoconutmilk2tablespoons(20g/0.7oz)erythritolorSwerve,powdered10to15dropsstevia1tablespoon(15ml/0.5floz)freshlysqueezedlemonjuice1vanillabeanor1teaspoonunsweetenedvanillaextract2cups(300g/10.6oz)freshorfrozenberries(raspberries,strawberries,blackberriesandblueberries)
NUTRITIONFACTSPERSERVING
Totalcarbs:7.7g
Fiber:1.5g
Netcarbs:6.2g
Protein:6.1g
Fat:20.9g
Energy:218kcal
Macronutrientratio:Caloriesfromcarbs(10%),protein(10%),fat(80%)
Preheattheovento300°F(150°C,orgasmark2).Washtheberriesandpatdry.Whisktogethertheeggs,creamcheese,sourcream,heavywhippingcream,powderederythritol,liquidstevia,lemonjuice,andvanilla.Mixintheberries.Pourintoacasseroledishor6individualramekins,andcookforabout20minutesoruntilthetopiscaramelized.Eatwarmorletitcoolandstoreinthefridge.
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INDEX
agavesyrup,17
alcohol,15
almonds
ChocolateCrepeswithChantillyCream,220–221
ChocolateHazelnutButter,43
Chocolate&OrangeSpicedGranola,62–63
CurriedChickenStuffedAvocado,111
Herb-CrustedRackofLamb,174
SpicedCoconutGranolaBars,94
ToastedNutButter,39
artificialsweeteners,17
AsianFishBallswithSweetChiliSauce,148–149
AsianSpicedBeefMeatballs,154
asparagus
BakedSalmon&AsparaguswithHollandaise,134
EggMuffininaCup,56
HerbedFish&VegTray,145
PorkSkewerswithAsparagusandOrangeMayo,166
ShavedAsparaguswithParmesanCheese,201
SucculentSteakwithChimichurriSauce,158–159
AvgolemonoSauce,180
avocados
BestKetoEnchiladas,165
CobbSaladina“Tortilla”Bowl,112
CreamyGreenGazpacho,97
CurriedChickenStuffedAvocado,111
DoubleChocolateMuffins,225
MeatyGuacamuffins,84–85
SalmonNoriRolls,88–89
Sushi:SpicyTunaRolls,146–147
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UltimateGuacburger,156–157
VegetarianStuffedAvocado,106
bacon
BaconDeviledEggs,73
Bacon-WrappedLiverPâté,93
BraisedCabbagewithPancetta,198
BreakfastFrittata,54
CaesarSaladinaCheeseBowl,108–109
ChickenKiev,118–119
ChickenMinestrone,101
CobbSaladina“Tortilla”Bowl,112
CrispyBaconPancakes,58
EggMuffininaCup,56
MincedPorkPies,183
SavoryFatBombs,70
ShreddedBrusselsSproutswithBacon,199
Slow-RoastPorkBellywithQuick“Potato”Salad,168–169
Zucchini&PumpkinHash,48
BakedSalmon&AsparaguswithHollandaise,134
BakedScotchEggs,46
BakedTuna“Pasta,”135
basics
BoneBroth,30
Cauli-Rice,37
ChocolateHazelnutButter,43
DijonMustard,31
EssentialKetoCrepes,24
FluffyGrain-FreeSunflowerBread,20–21
Grain-FreeTortillas,25
HollandaiseSauce,32
Ketchup,29
Low-CarbSourdoughBread,22–23
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MarinaraSauce,33
Mayonnaise,28
Pesto,ThreeWays,35
SpicedBerryJam,40–41
SpicyChocolateBBQSauce,34
ToastedNutButter,39
UltimateKetoBread,19
UltimateKetoBuns,26–27
beef,braisingsteak
CubanShreddedBeef(RopaVieja),151
Slow-CookedBeefKorma,150
beef,brisket
CubanShreddedBeef(RopaVieja),151
Slow-CookedBeefKorma,150
beef,chuck.SeeSlow-CookedBeefKorma,150
beef,corned.SeeReubenSandwich,90–91
beef,flanksteak.SeeBeefTeriyakiLettuceCups,155
beef,ground
AsianSpicedBeefMeatballs,154
BeefMeatballswith“Zoodles,”153
BreakfastFrittata,54
Italian“Meatza,”160
MeatyGuacamuffins,84–85
UltimateGuacburger,156–157
Zucchini&PumpkinHash,48
beef,oxtail
BoneBroth,30
OxtailCasserole,161
beef,rib-eyesteak
PerfectRibEyewithHorseradishSauce,162
SucculentSteakwithChimichurriSauce,158–159
beef,rumpsteak.SeeBeefTeriyakiLettuceCups,155
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beef,sirloinsteak.SeeBeefTeriyakiLettuceCups,155
BestKetoEnchiladas,165
beverages.Seedrinks.
blackberries
BlackberryCoconutBark,211
Blackberry&RhubarbCrisp,217
CreamyKetoSmoothie,203
FluffyCocoa&BerryOmelet,67
RefreshingIcedTeawithBerryIceCubes,205
SpicedBerryJam,40–41
WarmingBerryPot,233
blueberries
FluffyCocoa&BerryOmelet,67
RefreshingIcedTeawithBerryIceCubes,205
SpicedBerryJam,40–41
WarmingBerryPot,233
bluecheese
ChickenCasserole,129
CobbSaladina“Tortilla”Bowl,112
SteamedBroccoliwithBlueCheeseSauce,195
BoneBroth
BraisedCabbagewithPancetta,198
CreamyCauliflower&ChorizoSoup,103
CubanShreddedBeef(RopaVieja),151
DanishMeatballswithTomatoSauce,170–171
LambAvgolemono,180
LambMeatballswithFeta,182
OxtailCasserole,161
PorkTenderloinwithGarlic&KaleStuffing,172–173
recipe,30
Shepherd’sPie,178–179
SlovakSauerkrautSoup,99
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Slow-RoastPorkBellywithQuick“Potato”Salad,168–169
SpatchcockBBQChicken,116–117
BostonCreamPie,226–227
BraisedCabbagewithPancetta,198
BraisedSalmonwithSpinachCreamSauce,136
BraisedVegetableswithTurmeric,200
breakfast
BakedScotchEggs,46
BreakfastFrittata,54
Chocolate&OrangeSpicedGranola,62–63
Chorizo&KaleHash,49
CrispyBaconPancakes,58
EasternEuropeanHash,47
FluffyCocoa&BerryOmelet,67
HotKetoPorridge,68
KetoEggsBenedict,45
Low-CarbLatkes,51
PumpkinMugCake,61
SpanishEggs,53
Spinach&FetaCrepes,55
SweetCinnamonRolls,64–65
Vanilla&BerryChiaParfait,60
VanillaProteinWaffles,57
Zucchini&PumpkinHash,48
broccoli
BroccoliPatties,192
ChickenCasserole,129
CreamyVegetableMash,190
EggMuffininaCup,56
HerbedFish&VegTray,145
SteamedBroccoliwithBlueCheeseSauce,195
Brusselssprouts.SeeShreddedBrusselsSproutswithBacon,199
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BuffaloChickenWingswithRanchDressing,120–121
cabbage
BraisedCabbagewithPancetta,198
ChickenMinestrone,101
CreamyKetoColeslaw,105
HealthyFishStickswithTartarSauce,142–143
RoastDuckwithBraisedCabbage,131
CaesarSaladinaCheeseBowl,108–109
calories,12
carbohydrates,9,10
carrots
BoneBroth,30
CreamyKetoColeslaw,105
Shepherd’sPie,178–179
cauliflower
Cauli-Rice,37
CreamyCauliflower&ChorizoSoup,103
CreamyVegetableMash,190
Garlic-&-HerbCauliflower,196
Shepherd’sPie,178–179
Slow-RoastPorkBellywithQuick“Potato”Salad,168–169
Cauli-Rice
Cauli-PizzaTartlets,197
Cauli-RiceThreeWays,189
ChickenCurryMeatballs,127
CreamyLemonRice,189
CreamyMushroom“Risotto,”186
DanishMeatballswithTomatoSauce,170–171
KetoFalafel,187
MeatyGuacamuffins,84–85
MediterraneanRice,189
recipe,37
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SpicyAsianRice,189
Sushi:SpicyTunaRolls,146–147
celeriac
Bacon-WrappedLiverPâté,93
EasternEuropeanHash,47
VegetableFritters,79
VegetarianStuffedAvocado,106
ChaiTeaPannaCotta,232
ChaiTeaTurmericLatte,207
cheddarcheese
BroccoliPatties,192
ChickenCasserole,129
EasyCloudSandwiches,87
MincedPorkPies,183
chickenbreasts
CaesarSaladinaCheeseBowl,108–109
ChickenKiev,118–119
PaleoChickenNuggets,114
chickendrumsticks.SeeCrispyBBQChickenDrumsticks,122–123
chicken,ground.SeeChickenCurryMeatballs,127
chickenliver.SeeBacon-WrappedLiverPâté,93
chicken,shredded
ChickenChardWraps,86
ChickenMinestrone,101
CobbSaladina“Tortilla”Bowl,112
CreamofZucchiniSoup,100
CurriedChickenStuffedAvocado,111
SimpleShreddedChicken,128
chickenthighs
ChickenCasserole,129
ChickenSataywith“Peanut”Sauce,115
Thai-StyleChickenStir-Fry,125
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chicken,whole
SimpleShreddedChicken,128
SpatchcockBBQChicken,116–117
chickenwings.SeeBuffaloChickenWingswithRanchDressing,120–121
ChimichurriSauce
BestKetoEnchiladas,165
recipe,158
chocolate
BostonCreamPie,226–227
ChocolateChip&OrangeCookies,224
ChocolateCrepeswithChantillyCream,220–221
ChocolateFatBombs,213
ChocolateHazelnutButter,43
Chocolate&OrangeSpicedGranola,62–63
CreamyHotChocolate,209
CrispyBaconPancakes,58
DoubleChocolateMuffins,225
FluffyCocoa&BerryOmelet,67
FudgyGrasshopperBrownies,222–223
FudgyProteinBars,95
HotKetoPorridge,68
SpicyChocolateBBQSauce,34
TiramisuTrifle,230–231
ChocolateHazelnutButter
CreamyHotChocolate,209
FudgyProteinBars,95
recipe,43
chorizo
Chorizo&KaleHash,49
CreamyCauliflower&ChorizoSoup,103
PorkSkewerswithAsparagusandOrangeMayo,166
PorkTenderloinwithGarlic&KaleStuffing,172–173
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CobbSaladina“Tortilla”Bowl,112
coconut,flaked
BlackberryCoconutBark,211
Chocolate&OrangeSpicedGranola,62–63
CurriedCoconutChips,74
SpicedCoconutGranolaBars,94
ToastedNutButter,39
coconut,shredded
Chocolate&OrangeSpicedGranola,62–63
FudgyGrasshopperBrownies,222–223
HotKetoPorridge,68
SpicedCoconutGranolaBars,94
cod
AsianFishBallswithSweetChiliSauce,148–149
HealthyFishStickswithTartarSauce,142–143
cornedbeef.SeeReubenSandwich,90–91
creamcheese
EasyCloudSandwiches,87
HealthySalmonBagels,83
MincedPorkPies,183
Salmon&SpinachRoulade,80–81
SavoryFatBombs,70
SmokyFishPâté,77
SteamedBroccoliwithBlueCheeseSauce,195
StrawberryCheeseBread,218–219
WarmingBerryPot,233
CreamofZucchiniSoup,100
CreamyCauliflower&ChorizoSoup,103
CreamyGreenGazpacho,97
CreamyHotChocolate,209
CreamyKetoColeslaw,105
CreamyKetoSmoothie,203
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CreamyLemonRice,189
CreamyMushroom“Risotto,”186
CreamyVegetableMash,190
CrispyBaconPancakes,58
CrispyBBQChickenDrumsticks,122–123
CubanShreddedBeef(RopaVieja),151
cucumbers
CreamyGreenGazpacho,97
GratedGreen&FetaSalad,107
SardineLettuceCups,137
Sushi:SpicyTunaRolls,146–147
TurkeyPattieswithCucumberSalsa,132–133
CurriedChickenStuffedAvocado,111
CurriedCoconutChips,74
DanishMeatballswithTomatoSauce,170–171
desserts
BlackberryCoconutBark,211
Blackberry&RhubarbCrisp,217
BostonCreamPie,226–227
ChaiTeaPannaCotta,232
ChocolateChip&OrangeCookies,224
ChocolateCrepeswithChantillyCream,220–221
ChocolateFatBombs,213
DoubleChocolateMuffins,225
FudgyGrasshopperBrownies,222–223
KetoCrèmeBrûlée,214–215
LemonMeringueTartlets,228–229
QuickRaspberryIceCream,216
StrawberryCheeseBread,218–219
TiramisuTrifle,230–231
DeviledMackerelSkewers,138
DijonMustard
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BreakfastFrittata,54
CaesarSaladinaCheeseBowl,108–109
ChickenChardWraps,86
CobbSaladina“Tortilla”Bowl,112
HealthyFishStickswithTartarSauce,142–143
Herb-CrustedRackofLamb,174
HollandaiseSauce,32
LambAvgolemono,180
Mayonnaise,28
MeatyGuacamuffins,84–85
recipe,31
TurkeyPattieswithCucumberSalsa,132–133
UltimateGuacburger,156–157
DoubleChocolateMuffins,225
drinks
ChaiTeaTurmericLatte,207
CreamyHotChocolate,209
CreamyKetoSmoothie,203
Eggnog,210
PumpkinSpiceCoffee,206
RefreshingIcedTeawithBerryIceCubes,205
duck.SeeRoastDuckwithBraisedCabbage,131
EasternEuropeanHash,47
EasyCloudSandwiches,87
EggMuffininaCup,56
Eggnog,210
eggplant
BraisedVegetableswithTurmeric,200
GrilledMediterraneanVegetables,191
electrolytes,11
erythritol,16
EssentialKetoCrepes
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BestKetoEnchiladas,165
recipe,24
Spinach&FetaCrepes,55
fats
qualityof,12,13
requirementsof,11
fetacheese
GratedGreen&FetaSalad,107
LambMeatballswithFeta,182
SardineLettuceCups,137
Spinach&FetaCrepes,55
FluffyCocoa&BerryOmelet,67
FluffyGrain-FreeSunflowerBread,20–21
FudgyGrasshopperBrownies,222–223
FudgyProteinBars,95
Garlic-&-HerbCauliflower,196
Grain-FreeTortillas
CobbSaladina“Tortilla”Bowl,112
recipe,25
Sweet&SourChilePrawns,140–141
GratedGreen&FetaSalad,107
GreekRoastLamb,181
greenbeans
ChickenMinestrone,101
OxtailCasserole,161
Shepherd’sPie,178–179
GrilledMediterraneanVegetables,191
GrilledTroutwithLemon&HerbButter,139
Guacamole,157
ham
BakedScotchEggs,46
CobbSaladina“Tortilla”Bowl,112
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EasyCloudSandwiches,87
KetoEggsBenedict,45
hazelnuts.SeeChocolateHazelnutButter.
HealthyFishStickswithTartarSauce,142–143
HealthySalmonBagels,83
Herb-CrustedRackofLamb,174
HerbedFish&VegTray,145
HollandaiseSauce
BakedSalmon&AsparaguswithHollandaise,134
KetoEggsBenedict,45
recipe,32
HorseradishSauce,162
HotKetoPorridge,68
insulin-basedsweeteners,16
Italian“Meatza,”160
jalapeñopeppers
BestKetoEnchiladas,165
CreamyGreenGazpacho,97
CubanShreddedBeef(RopaVieja),151
One-PotPorkCurry,177
TurkeyPattieswithCucumberSalsaq,132–133
kale
Chorizo&KaleHash,49
PorkTenderloinwithGarlic&KaleStuffing,172–173
Ketchup
recipe,29
SpicyChocolateBBQSauce,34
UltimateGuacburger,156–157
KetoCrèmeBrûlée,214–215
KetoEggsBenedict,45
KetoFalafel,187
“ketoflu,”11
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KetoHummus,71
ketones,10
lambchops.SeeLambAvgolemono,180
lamb,ground
LambMeatballswithFeta,182
Shepherd’sPie,178–179
ZucchiniLasagna,92
lambleg.SeeGreekRoastLamb,181
lamb,rackof.SeeHerb-CrustedRackofLamb,174
lambshoulder
GreekRoastLamb,181
LambVindaloo,167
LemonMeringueTartlets,228–229
Low-CarbLatkes,51
Low-CarbSourdoughBread,22–23
lunch
Bacon-WrappedLiverPâté,93
ChickenChardWraps,86
EasyCloudSandwiches,87
FudgyProteinBars,95
HealthySalmonBagels,83
MeatyGuacamuffins,84–85
ReubenSandwich,90–91
SalmonNoriRolls,88–89
Salmon&SpinachRoulade,80–81
SpicedCoconutGranolaBars,94
VegetableFritters,79
ZucchiniLasagna,92
macadamianuts
Blackberry&RhubarbCrisp,217
ChocolateHazelnutButter,43
Herb-CrustedRackofLamb,174
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KetoFalafel,187
KetoHummus,71
Low-CarbSourdoughBread,22–23
SpicedCoconutGranolaBars,94
ToastedNutButter,39
UltimateKetoBread,19
mackerel
DeviledMackerelSkewers,138
SmokyFishPâté,77
mainmeals
AsianFishBallswithSweetChiliSauce,148–149
AsianSpicedBeefMeatballs,154
BakedSalmon&AsparaguswithHollandaise,134
BakedTuna“Pasta,”135
BeefMeatballswith“Zoodles,”153
BeefTeriyakiLettuceCups,155
BestKetoEnchiladas,165
BraisedSalmonwithSpinachCreamSauce,136
BuffaloChickenWingswithRanchDressing,120–121
ChickenCasserole,129
ChickenCurryMeatballs,127
ChickenKiev,118–119
ChickenSataywith“Peanut”Sauce,115
CreamyMushroom“Risotto,”186
CrispyBBQChickenDrumsticks,122–123
CubanShreddedBeef(RopaVieja),151
DanishMeatballswithTomatoSauce,170–171
DeviledMackerelSkewers,138
GreekRoastLamb,181
GrilledTroutwithLemon&HerbButter,139
HealthyFishStickswithTartarSauce,142–143
Herb-CrustedRackofLamb,174
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HerbedFish&VegTray,145
Italian“Meatza,”160
KetoFalafel,187
LambAvgolemono,180
LambMeatballswithFeta,182
LambVindaloo,167
MincedPorkPies,183
One-PotPorkCurry,176–177
OxtailCasserole,161
PaleoChickenNuggets,114
PepperoniPizza,185
PerfectlyPulledPork,163
PerfectRibEyewithHorseradishSauce,162
PigsinaBlanket,164
PorkSkewerswithAsparagusandOrangeMayo,166
PorkTenderloinwithGarlic&KaleStuffing,172–173
RoastDuckwithBraisedCabbage,131
SardineLettuceCups,137
Shepherd’sPie,178–179
SimpleShreddedChicken,128
Slow-CookedBeefKorma,150
Slow-RoastPorkBellywithQuick“Potato”Salad,168–169
SpatchcockBBQChicken,116–117
SucculentSteakwithChimichurriSauce,158–159
Sushi:SpicyTunaRolls,146–147
Sweet&SourChilePrawns,140–141
Thai-StyleChickenStir-Fry,125
TurkeyLegwithTarragon,130
TurkeyPattieswithCucumberSalsa,132–133
UltimateGuacburger,156–157
manchegocheese.SeeBestKetoEnchiladas,165
MarinaraSauce
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Cauli-PizzaTartlets,197
PepperoniPizza,185
recipe,33
mascarponecheese.SeeTiramisuTrifle,230–231
Mayonnaise
BuffaloChickenWingswithRanchDressing,120–121
CaesarSaladinaCheeseBowl,108–109
ChickenChardWraps,86
CreamyKetoColeslaw,105
CurriedChickenStuffedAvocado,111
HealthyFishStickswithTartarSauce,142–143
KetoFalafel,187
OrangeMayo,166
PerfectRibEyewithHorseradishSauce,162
PorkSkewerswithAsparagusandOrangeMayo,166
recipe,28
ReubenSandwich,90–91
Slow-RoastPorkBellywithQuick“Potato”Salad,168–169
SpicyMayonnaise,88
Sushi:SpicyTunaRolls,146–147
VegetarianStuffedAvocado,106
measurements,17
MeatyGuacamuffins,84–85
MediterraneanRice,189
MincedPorkPies,183
monkfruitpowder,16
mozzarellacheese
BakedTuna“Pasta,”135
Cauli-PizzaTartlets,197
Italian“Meatza,”160
PepperoniPizza,185
mushrooms
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BakedTuna“Pasta,”135
BeefTeriyakiLettuceCups,155
ChickenCasserole,129
CreamyMushroom“Risotto,”186
Italian“Meatza,”160
PorkTenderloinwithGarlic&KaleStuffing,172–173
Shepherd’sPie,178–179
SlovakSauerkrautSoup,99
SpicyThai“Noodle”Soup,104
oils,12
olives
BeefMeatballswith“Zoodles,”153
Cauli-PizzaTartlets,197
GreekRoastLamb,181
LambMeatballswithFeta,182
SardineLettuceCups,137
One-PotPorkCurry,176–177
Onion&PoppySeedCrackers,75
OrangeMayo,166
OxtailCasserole,161
PaleoChickenNuggets,114
pancetta
BraisedCabbagewithPancetta,198
ChickenMinestrone,101
Parmesancheese
BakedTuna“Pasta,”135
BroccoliPatties,192
CaesarSaladinaCheeseBowl,108–109
Cauli-PizzaTartlets,197
ChickenKiev,118–119
CreamyMushroom“Risotto,”186
EasyCloudSandwiches,87
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EggMuffininaCup,56
HealthyFishStickswithTartarSauce,142–143
PaleoChickenNuggets,114
PepperoniPizza,185
PigsinaBlanket,164
ShavedAsparaguswithParmesanCheese,201
ZucchiniLasagna,92
pastrami.SeeReubenSandwich,90–91
pecans
Blackberry&RhubarbCrisp,217
Chocolate&OrangeSpicedGranola,62–63
HotKetoPorridge,68
Pesto,ThreeWays,35
SpicedCoconutGranolaBars,94
PepperoniPizza,185
PerfectlyPulledPork
BestKetoEnchiladas,165
recipe,163
PerfectRibEyewithHorseradishSauce,162
Pesto
BakedTuna“Pasta,”135
BeefMeatballswith“Zoodles,”153
ChickenMinestrone,101
Italian“Meatza,”160
PestoCrackers,76
Pesto,ThreeWays,35
PigsinaBlanket,164
plateaus,12
porkbelly.SeeSlow-RoastPorkBellywithQuick“Potato”Salad,168–169
pork,ground
BakedScotchEggs,46
Chorizo&KaleHash,49
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DanishMeatballswithTomatoSauce,170–171
MincedPorkPies,183
pork,pulled
BestKetoEnchiladas,165
PerfectlyPulledPork,163
porkrinds
BakedScotchEggs,46
CrispyBBQChickenDrumsticks,122–123
MincedPorkPies,183
ZucchiniFries,193
porkshoulder
One-PotPorkCurry,176–177
PerfectlyPulledPork,163
PorkSkewerswithAsparagusandOrangeMayo,166
SlovakSauerkrautSoup,99
PorkTenderloinwithGarlic&KaleStuffing,172–173
“Potato”Salad,168
prawns
SpicyThai“Noodle”Soup,104
Sweet&SourChilePrawns,140–141
proteinrequirements,11
pumpkin,diced.SeeZucchini&PumpkinHash,48
pumpkinpuree
PumpkinMugCake,61
PumpkinSpiceCoffee,206
pumpkinseeds
Chocolate&OrangeSpicedGranola,62–63
SpicedCoconutGranolaBars,94
QuickRaspberryIceCream,216
RanchDressing,120–121
raspberries
CreamyKetoSmoothie,203
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FluffyCocoa&BerryOmelet,67
QuickRaspberryIceCream,216
RefreshingIcedTeawithBerryIceCubes,205
SpicedBerryJam,40–41
WarmingBerryPot,233
RefreshingIcedTeawithBerryIceCubes,205
ReubenSandwich,90–91
rhubarb.SeeBlackberry&RhubarbCrisp,217
RoastDuckwithBraisedCabbage,131
rum
Eggnog210
TiramisuTrifle,230–231
RussianDressing,91
rutabaga
Chorizo&KaleHash,49
Low-CarbLatkes,51
SlovakSauerkrautSoup,99
SpicyThai“Noodle”Soup,104
salads
CaesarSaladinaCheeseBowl,108–109
CobbSaladina“Tortilla”Bowl,112
CreamyKetoColeslaw,105
CurriedChickenStuffedAvocado,111
GratedGreen&FetaSalad,107
VegetarianStuffedAvocado,106
salami
Chorizo&KaleHash,49
PorkSkewerswithAsparagusandOrangeMayo,166
PorkTenderloinwithGarlic&KaleStuffing,172–173
SlovakSauerkrautSoup,99
salmon
BakedSalmon&AsparaguswithHollandaise,134
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BraisedSalmonwithSpinachCreamSauce,136
HealthySalmonBagels,83
SalmonNoriRolls,88–89
Salmon&SpinachRoulade,80–81
SmokyFishPâté,77
SardineLettuceCups,137
sauerkraut
EasternEuropeanHash,47
ReubenSandwich,90–91
RoastDuckwithBraisedCabbage,131
SlovakSauerkrautSoup,99
sausage
BakedScotchEggs,46
EasternEuropeanHash,47
PigsinaBlanket,164
SavoryFatBombs,70
seabass.SeeHerbedFish&VegTray,145
ShavedAsparaguswithParmesanCheese,201
Shepherd’sPie,178–179
ShreddedBrusselsSproutswithBacon,199
sides
BraisedCabbagewithPancetta,198
BraisedVegetableswithTurmeric,200
BroccoliPatties,192
Cauli-PizzaTartlets,197
Cauli-Rice,37
Cauli-RiceThreeWays,189
CreamyVegetableMash,190
Garlic-&-HerbCauliflower,196
GrilledMediterraneanVegetables,191
ShavedAsparaguswithParmesanCheese,201
ShreddedBrusselsSproutswithBacon,199
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SteamedBroccoliwithBlueCheeseSauce,195
ZucchiniFries,193
SimpleShreddedChicken
ChickenChardWraps,86
ChickenMinestrone,101
CobbSaladina“Tortilla”Bowl,112
CreamofZucchiniSoup,100
CurriedChickenStuffedAvocado,111
recipe,128
SlovakSauerkrautSoup,99
Slow-CookedBeefKorma,150
Slow-RoastPorkBellywithQuick“Potato”Salad,168–169
SmokyFishPâté,77
snacks
BaconDeviledEggs,73
CurriedCoconutChips,74
KetoHummus,71
Onion&PoppySeedCrackers,75
PestoCrackers,76
SavoryFatBombs,70
SmokyFishPâté,77
soups
ChickenMinestrone,101
CreamofZucchiniSoup,100
CreamyCauliflower&ChorizoSoup,103
CreamyGreenGazpacho,97
SlovakSauerkrautSoup,99
SpicyThai“Noodle”Soup,104
SpanishEggs,53
SpatchcockBBQChicken,116–117
SpicedBerryJam
recipe,40–41
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Vanilla&BerryChiaParfait,60
SpicedCoconutGranolaBars,94
SpicyAsianRice,189
SpicyChocolateBBQSauce
BuffaloChickenWingswithRanchDressing,120–121
CrispyBBQChickenDrumsticks,122–123
recipe,34
UltimateGuacburger,156–157
SpicyMayonnaise,89
SpicyThai“Noodle”Soup,104
spinach
BraisedSalmonwithSpinachCreamSauce,136
BreakfastFrittata,54
EggMuffininaCup,56
Italian“Meatza,”160
Salmon&SpinachRoulade,80–81
Spinach&FetaCrepes,55
SteamedBroccoliwithBlueCheeseSauce,195
stevia,16
strawberries
CreamyKetoSmoothie,203
FluffyCocoa&BerryOmelet,67
RefreshingIcedTeawithBerryIceCubes,205
SpicedBerryJam,40–41
StrawberryCheeseBread,218–219
WarmingBerryPot,233
SucculentSteakwithChimichurriSauce,158–159
Sushi:SpicyTunaRolls,146–147
SweetChiliSauce,148–149
SweetCinnamonRolls,64–65
sweeteners,16–17
Sweet&SourChilePrawns,140–141
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Swerve,16
Swisscheese
EasyCloudSandwiches,87
ReubenSandwich,90–91
tahini
KetoHummus,71
TahiniDip,187
TartarSauce,143
Thai-StyleChickenStir-Fry,125
TiramisuTrifle,230–231
ToastedNutButter
ChickenSataywith“Peanut”Sauce,115
ChocolateChip&OrangeCookies,224
CreamyHotChocolate,209
HotKetoPorridge,68
recipe,39
SpicedCoconutGranolaBars,94
Thai-StyleChickenStir-Fry,125
tomatoes
BraisedVegetableswithTurmeric,200
SpanishEggs,53
tomatoes,cherry
CaesarSaladinaCheeseBowl,108–109
CobbSaladina“Tortilla”Bowl,112
MarinaraSauce,33
MeatyGuacamuffins,84–85
SardineLettuceCups,137
UltimateGuacburger,156–157
tomatoes,chopped
GreekRoastLamb,181
LambMeatballswithFeta,182
MeatyGuacamuffins,84–85
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tomatoes,diced
ChickenMinestrone,101
DanishMeatballswithTomatoSauce,170–171
LambVindaloo,167
OxtailCasserole,161
SpanishEggs,53
ZucchiniLasagna,92
tomatoes,sun-dried.SeeEggMuffininaCup,56
tomatopuree
AsianFishBallswithSweetChiliSauce,148–149
Cauli-RiceThreeWays,189
Ketchup,29
LambMeatballswithFeta,182
MarinaraSauce,33
SlovakSauerkrautSoup,99
Slow-RoastPorkBellywithQuick“Potato”Salad,168–169
Sweet&SourChilePrawns,140–141
tomatosauce.SeeCubanShreddedBeef(RopaVieja),151
tortillas
CobbSaladina“Tortilla”Bowl,112
Grain-FreeTortillas,25
trout.SeeGrilledTroutwithLemon&HerbButter,139
tuna
BakedTuna“Pasta,”135
Sushi:SpicyTunaRolls,146–147
turkey,ground.SeeTurkeyPattieswithCucumberSalsa,132–133
turkeylegs.SeeTurkeyLegwithTarragon,130
turnips
CreamyVegetableMash,190
One-PotPorkCurry,176–177
OxtailCasserole,161
RoastDuckwithBraisedCabbage,131
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VegetableFritters,79
UltimateGuacburger,156–157
UltimateKetoBread
recipe,19
ReubenSandwich,90–91
UltimateKetoBuns
HealthySalmonBagels,83
KetoEggsBenedict,45
recipe,26–27
UltimateGuacburger,156–157
Vanilla&BerryChiaParfait,60
VanillaProteinWaffles,57
VegetableFritters,79
VegetarianStuffedAvocado,106
walnuts
Blackberry&RhubarbCrisp,217
Pesto,ThreeWays,35
WarmingBerryPot,233
watercress.SeeCobbSaladina“Tortilla”Bowl,112
xylitol,16
yaconsyrup,17
zucchini
BakedTuna“Pasta,”135
BeefMeatballswith“Zoodles,”153
BraisedVegetableswithTurmeric,200
ChickenMinestrone,101
CreamofZucchiniSoup,100
GratedGreen&FetaSalad,107
GrilledMediterraneanVegetables,191
LambMeatballswithFeta,182
One-PotPorkCurry,176–177
SpicyThai“Noodle”Soup,104
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VegetableFritters,79
ZucchiniFries,193
ZucchiniLasagna,92
Zucchini&PumpkinHash,48
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AbouttheAuthorMartinaSlajerovaisahealthandfoodbloggerlivingintheUnitedKingdom.Sheholdsadegreeineconomicsandworkedinauditing,buthasalwaysbeenpassionateaboutnutritionandhealthyliving.Martinalovesfood,science,photography,andcreatingnewrecipes.Sheisafirmbelieverinlow-carblivingandregularexercise.Asasciencegeek,shebasesherviewsonvalidresearchandhasfirsthandexperienceofwhatitmeanstobeonalow-carbdiet.Botharereflectedonherblog,inherKetoDietapps,andthisbook.
TheKetoDietisanongoingprojectshestartedwithherpartnerin2012andincludesTheKetoDietCookbookandtheKetoDietappsfortheiPadandiPhone(www.ketodietapp.com).Whencreatingrecipes,shedoesn’tfocusonjustthecarbcontent:Youwon’tfindanyprocessedfoods,unhealthyvegetableoils,orartificialsweetenersinherrecipes.
ThisbookandtheKetoDietappsareforpeoplewhofollowahealthylow-carblifestyle.Martina’smissionistohelpyoureachyourgoals,whetherit’syourdreamweightorsimplyeatinghealthyfood.Youcanfindevenmorelow-carbrecipes,dietplans,andinformationabouttheketodietonherblog:www.ketodietapp.com/blog.
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IdedicatethisbooktoNikos,myfiancéandbestfriend.Withoutyourpatienceandenlesssupport,IwouldhaveneverchasedmydreamstohaveajobIlove.
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©2016QuartoPublishingGroupUSAInc.
Text©2016MartinaSlajerova
Photography©2016QuartoPublishingGroupUSAInc.
FirstpublishedintheUnitedStatesofAmericain2016by
FairWindsPress,animprintof
QuartoPublishingGroupUSAInc.
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Suite406-L
Beverly,Massachusetts01915-6101
Telephone:(978)282-9590
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Digitaledition:978-1-62788-790-8
Softcoveredition:978-1-59233-701-9
Digitaleditionpublishedin2016
LibraryofCongressCataloging-in-PublicationData
Slajerova,Martina.
Theketodietcookbook:150grain-free,sugar-free,andstarch-freerecipesforyourlow-carb,paleo,orketogeniclifestyle/MartinaSlajerova.
pagescm
ISBN978-1-59233-701-9
1.Reducingdiets.2.Ketogenicdiet.3.Low-carbohydratediet.I.Title.
RM222.2.S5742015
641.5’6383—dc23
2015024238
CoverandBookdesignbyEmilyPortnoi
PhotographybyMartinaSlajerova
Disclaimer
Theresourceslistedinthisbookarenotintendedtobefullysystematicorcomplete,nordoesinclusionhereimplyanyendorsementorrecommendation.Wemakenowarranties,expressorimplied,aboutthevalueorutilityforanypurposeoftheinformationandresourcescontainedherein.Itisrecommendedyoufirstconsultwithyourdoctoraboutthisdietplan,especiallyifyouarepregnantornursingorhaveanyhealthissuessuchasdiabetes,thyroiddysfunction,etc.,asyourhealthcareprovidermayneedtoadjustthemedicationyouaretaking.Further,thisbookisnotintendedforthe
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treatmentorpreventionofanydisease,norasasubstituteformedicaltreatment,norasanalternativetomedicaladvice.Recommendationsoutlinedhereinshouldnotbeadoptedwithoutafullreviewofthescientificreferencesgivenandconsultationwithahealthcareprofessional.