the modified keto cookbook...ketogenic diet, please read modified ketogenic diet therapy, 1:1 and...

THEMODIFIEDKETOCOOKBOOK

AlsobyDawnMarieMartenz

TheKetoCookbook

THEMODIFIEDKETOCOOKBOOKQuick,Convenient,Great-TastingRecipesforFollowingaLow-

RatioKetogenicDiet

DawnMarieMartenzWith

BethZupec-Kania,RDN,CD

Visitourwebsiteatwww.demoshealth.com

ISBN:978-1-936303-77-9

e-bookISBN:978-1-61705-258-6

AcquisitionsEditor:JuliaPastore

Compositor:DiacriTech

©2016byDawnMarieMartenzandBethZupec-Kania.Allrightsreserved.Thisbookisprotectedbycopyright.Nopartofitmaybereproduced,storedinaretrievalsystem,ortransmittedinanyformorbyany means, electronic, mechanical, photocopying, recording, or otherwise, without the prior writtenpermissionofthepublisher.

Medical information provided by Demos Health, in the absence of a visit with a health careprofessional,mustbeconsideredasaneducationalserviceonly.Thisbookisnotdesignedtoreplaceaphysician’s independent judgment about the appropriateness or risks of a procedure or therapy for agivenpatient.Ourpurposeistoprovideyouwithinformationthatwillhelpyoumakeyourownhealthcaredecisions.

Theinformationandopinionsprovidedherearebelievedtobeaccurateandsound,basedonthebestjudgment available to the authors, editors, and publisher, but readerswho fail to consult appropriatehealthauthoritiesassumetheriskofinjuries.Thepublisherisnotresponsibleforerrorsoromissions.The editors and publisher welcome any reader to report to the publisher any discrepancies orinaccuraciesnoticed.

LibraryofCongressCataloging-in-PublicationData

Martenz,DawnMarie.

Themodifiedketocookbook:quick,convenientgreat-tastingrecipesforfollowingalow-ratioketogenicdiet/DawnMarieMartenzwithBethZupec-Kania,RDN,CD.

pagescm

Includesbibliographicalreferencesandindex.

ISBN978-1-936303-77-9

1.Ketogenicdiet.I.Zupec-Kania,Beth.II.Title.

RC374.K46M382015

641.5'6383—dc23

2015028596

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ForCharlotte,myinspiration,andeveryoneelsewhobenefitsfromketogenicdiettherapies

CONTENTS

ForewordbyNancyandJimAbrahams

Introduction

HowtoUsethisBook

ShareTheModifiedKetoCookbook:Quick,Convenient,Great-TastingRecipesforFollowingaLow-RatioKetogenicDiet

TheKetoPantry

Breakfast

Salads,Soups,andLightMeals

Dinner

VegetablesandSideDishes

DressingsandSauces

TreatsandDesserts

Beverages

Acknowledgments

Index

ForewordTo fully appreciate Dawn Marie Martenz’s The Modified Keto Cookbook,pleasetakealookatapagefromourfamily’s“ketocookbook,”circa1993.Back then, the very notion that delicious recipes could be designed,calculated, prepared, andbeautifully photographed for us in advancewouldhave been unimaginable. The fact that dishes would be organized intobreakfast, lunch,dinner,sidedishes,anddessertselectionswouldhavebeensuchareliefandsavedsomuchtime.Theabilitytoinvolvethewholefamilyin meal preparation and dining together with meals that looked similar towhatCharliewaseatingwouldhavemadedinnertimefarlessstressfulforthewholefamily.Charlie’sbrotherandsisterwouldnothavehadtohideandeatbehindCharlie’s back so that hewould not seewhat theywere eating andwhathecouldnothave.Eventhenotionthattherewasanentirecommunityouttherethatwasinneedofthisinformationwouldhavechippedawayattheisolationwefeltwithachildontheketogenicdiet.

Dawn’s passion as Charlotte’s ketomom for seven years, coupledwithBethZupec-KaniaRDN,CD’sexpertiseworkingwithdiet therapy forover20yearsworldwide,havecreatedaninvaluabletoolforanyketofamily.

There is no doubt that The Modified Keto Cookbook will remain anindispensableresourceforaslongasyourketodayscontinue.

NancyandJimAbrahams

Charlie’sparents,

FoundersofTheCharlieFoundationforKetogenicTherapies

IntroductionIn2010,myfamilywasintroducedto theworldofketogenicdiet therapies.Ourfive-year-olddaughter,Charlotte,startedaclassic4:1ratioketogenicdietto hopefully control the hundreds of seizures she was experiencing daily.CharlottewasdiagnosedwithDravet’sSyndromewhen shewas21monthsold,andwehadtriednearlyeverypossibleantiepilepticmedicationavailableintheUnitedStates.WeeventriedmedicationspurchasedfromCanadaandFrance. Nothing worked. Even her rescue medications stopped working,resultinginnumerousnonstopseizureepisodesor“statusseizures.”Charlottestarted theketogenicdietwhilean in-patientatChildren’sNationalMedicalCenter inWashington, DC. She began the hospital stay having myoclonicseizures about every two to three seconds, increasing to full tonic–clonicseizuresby theearlyevening.Bythe thirdday in thehospitalherbodyhadconvertedtoketosisandshewasexperiencingzeroseizures.MyhusbandandI held our breath, waiting for epilepsy to rear it’s ugly head again, but itdidn’t.Thedietwasworking.

Since that hospital stay, Charlotte has continued to grow and progresswhileon theketogenicdiet.Over thepast fiveplusyears shehasgraduallyweaned from a 4:1 ratio to a liberal 2:1 ratio. She still experiences anoccasionaltonicclonicseizure,mostlywhensheisill,buttheketogenicdiethasgivenherachancetoliveherlifetothefullest.Inretrospect,Hippocratessentiments’capturedtheessenceoftheketogenicdietwhenhesaid,“letfoodbethymedicineandmedicinebethyfood.”IthasbeenamazingtoexperienceCharlotte’ssuccesswiththediet—withfoodisherbestmedicine.

Familiarandsimple,wasthemantraIhadwhileselectingandcreatingtherecipesforthisbook.Likemanyotherpeople,webegantheketogenicdietinthe midst of experiencing a health crisis. I know from experience howstressful it can be to put food on the tablewhile yourmind is preoccupiedwithsomanyotherthings.Overtheyearsmyfamilyhasfoundnewfavoritemeals and moved toward a “whole foods” approach to eating. In my timeworkingwith TheCharlie Foundation, a 501(c)(3) nonprofit that advocatesfor ketogenic diet therapies treating epilepsy, neurological disorders, andcancers,Ihavespokenwithmanypeoplewhoareonorbeginningketogenicdiet therapies. Almost everyone has two things in common: they needketogenicfoodanditneedstotastegoodenoughtoeat.Italsohelpsifitcanbemadequickly,easily,andinbulk.Somepeoplearenotgreathomecooksand have relied on convenience foods and eating out. Many people are

strappedfortimeandfindithardtojugglemakingeverythingfromscratch.Others just don’t like to cook! Lots of people don’t want to give up theirfavoritethingstoeat.Yes,thedietcanbehard,andittakestimetoadjusttoanewstyleof cookingandeating.Butwhenyour lifeor that of a lovedonedependsonit,itisworththeeffort.

HowtoUseThisBookFirstandmost importantly,pleaserespect thatketogenicdietsaremetabolictherapieswhichrequiremedicalsupervisionforsafety.Aswithanymetabolicdiet therapy, there can be adverse effects if not managed with appropriatesupplementationandmonitoring.It ishighlyrecommendedthatanyonewhofollowsaketogenicdiet regularlyconsultwithaqualifiednutritionist.Theywill be able to monitor for possible side effects and help determine theappropriate amount of calories, protein, carbohydrate, and fat. For moredetailed information about the basic guidelines for following a modifiedketogenic diet, please readModified Ketogenic Diet Therapy, 1:1 and 2:1Prescriptions written by Beth Zupec-Kania RDN, CD, from The CharlieFoundation. This is an inexpensive booklet available in The CharlieFoundationstoreatwww.charliefoundation.org.

All the recipes in this cookbook are calculated using theKetoDietCalculator©, a web-based database created by Beth Zupec-Kania,RDN,CD.TheKetoDietCalculatorisaketogenicdietplanningtoolprovidedbyTheCharlieFoundation,withoutfee,tolicensednutritionists.Nutritionistswho obtain access are able to provide detailed nutrition guidelines to theirpatients who are then able to calculate meals and snacks. Nutritionalinformation in theKetoDietCalculator is derived from theUSDADatabaseand food manufacturers. All meal plans in the KetoDietCalculator arecalculatedingramweights.IfyouarecurrentlyusingtheKetoDietCalculator,please use the gram weights provided in the recipes as a guideline. Manymanufactured food items differ slightly in nutrition and may not matchexactly once calculated. The KetoDietCalculator can be found atwww.ketodietcalculator.org.

http://www.charliefoundation.org

http://www.ketodietcalculator.org

MODIFIEDKETOGENICDIETTHERAPY

1:1and2:1Prescriptions

MetabolicDietTherapyforNeurologicandOtherConditions

BethA.Zupec-Kania,R.D.,C.D.TheCharlieFoundationforKetogenicTherapies

What is a “ratio”? In the nutrition information for each recipe youwillnoticethe“ratio”numberisincluded.Someveryhigh-fatrecipeswillhaveanumber as high as 25:1, and very low-fat, higher-carb recipes will have asignificantlylowernumber,suchas0.6:1.Verysimply,thisisthenumberoffatgramsforevery1gramofproteinpluscarbohydrate.Forexample,a4:1ratio means there are 4 grams of fat for every gram of protein andcarbohydrate combined. The higher the first number is, the higher the fatcontentoftherecipeis.

Many readers who use this book will not have access to theKetoDietCalculator. That is OK! Common U.S. household measurementssuch as cups and tablespoon amounts have been included as well. For 2:1ratio diets and below, it is possible to use commonmeasurements and stillproduceareliableketogenicrecipe.Itisimportanttofollowthemeasurementguidelinesgiveninthereciperegardingmincing,dicing,orslicing.Onecup

ofcucumberthatisdicedwillweighlessthanonecupofcucumberthathasbeen minced because there is less space between the cucumber pieces,thereforeallowingmorecucumbertofitintothemeasuringcup.Mostoftheestimatedweights for food itemmeasurements have been derived from theUSDA Database. Others have been taken from manufacturers’ packaging.Takeyour time tomeasure correctly to ensure themost accuratenutritionalcontent.

Manyoftherecipesmakelarge“familysize”meals,especiallythedinnerrecipes.The personwho is following a ketogenic dietwill be able to eat aportionfromthemaindish.Forotherswhoarenotfollowingaketogenicdiet,additional sides such as rice, pasta, or extra vegetables may be included.What’simportantisthatthepersonwhorequiresaketogenicmealisabletoeatandenjoythesamemealaseveryoneelse.Ifyoudon’twanttoservetherecipes to the rest of the family, cook the entire batch and save the extraportions for later.Many of the recipes freezewonderfully and taste just asgoodwhenreheated.Thiscanbeespeciallyhelpfulforverybusyindividuals.

Mostofthebreakfastandlunchrecipesaresingleservingportions.Peopletend to eat the same few meals for breakfast and lunch. When they findsomething they like they stick with it! Be sure to try to include as manyvegetables as possible. Breakfast and lunch offer many possibilities forincludingvegetables.Spaghettisquashisalmostalwayshiddenineggs,saladdoesnotalwaysmeanjustlettuce,andtheGreenSmoothiecanbeanutritionboosttohelpincludeadailydoseofdarkleafygreens.

Many of the sauces and desserts are rich and abundant sources of fat!Howgreatisittoboostyourdailyfatintakewithaservingofvanillapuddingor a bite of coconut filled chocolates? The sauce recipes have suggestedservingsizestogiveanideaofthecaloriesandfatgrams.Ifneeded,addmorefat to yourmeal.Use the recipes as guidelines and adjust them to fit yourneedsfornutritionandflavor.

Oneofthemostimportantthingstorememberwhenfollowingketogenicdiet therapy is toalways read labels!Thenutrition informationpresented inthisbook reflects labels and information frommanufacturers as availableatthe time of printing. Companies frequently change ingredients, and thesechangeswillresultinnutritionalvariationsoftherecipes.Ifaspecificbrandis noted in a recipe, please try touse it. If another brand is substituted, thenutritionalinformationwillalsobealtered.

I hope you enjoy the recipes in this book. It has been a wonderfulexperience to include our daughter in family meals again while still

maintainingastyleofeatingthatisbestforherhealth.Whetheryouarejustbeginningyourjourneyintoketogenictherapies,oryouarerecentlyenjoyingamoreliberalversionofthediet,hopefullyyouwillfindrecipesyouenjoy.Ketogenic diets don’t have to be complicated: eat vegetables, just enoughprotein,andaddplentyoffat.

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THEKETOPANTRYWhilefollowingaketogenicdiet,yourpantryshouldlooklikeanaturalfoodstore! Brightly colored boxes of cereal, packages of processed snacks andsweets,andpremadeheat-and-servemealsshoulddisappear.Themajorityofingredients in this cookbook are “whole foods,” meaning they are fats,proteins, vegetables, and fruits in a mostly unprocessed or minimallyprocessedstate.Thebulkoffoodwhileonaketogenicdietshouldcomefromwholefoods.

FRESHPRODUCEChooseawidevarietyoffruitsandvegetablestoeatonadailybasis.Trytoincludeasmanyvegetablesaspossible,evenaddingthemtobreakfast.Whileshopping, choose the most vibrant colored produce that is not wilted ordamaged.Usetheproducescalesinthegrocerystoretohelpdeterminehowmuchtobuy.Chooseorganicifyoucan,butdonotlettheextracostprohibityoufrombuyingwhatyouneed.Itisbettertoeatconventional(nonorganic)producethantoeatalimitedorsmalleramountoforganicproduce.

Don’t forget the frozen produce! Many minimally processed fruits andvegetables are available in the freezer section of grocery stores. Frozenvegetablesofferpeaknutritionalvaluessincetheyarepickedfreshandthenflashfrozen.Alwayschooseproductsthathavenoaddedingredients.

LOW-CARBOHYDRATEFLOURREPLACEMENTSAlmond meal, coconut flour, arrowroot starch, flaxseed meal, shreddedcoconut,oatbran,andxanthangumareusedforbakedgoods.Itisusuallyablendofseveraloftheseingredientsthatproducesthebestresult.Arrowroot,flaxseedmeal,andxanthangumhelpreplacethegluteninbakedgoodsandprovide flexibilityandsponginess.Althoughmanyof these ingredientsmaybe more costly than traditional flours, you use significantly less and theproductwilllastlongerbeforerunningout.

SWEETENERSTwodifferenttypesofsweetenersareusedinthisbook:powderedTruviaandliquidstevia.Asageneralruleofthumb,Truviatastesbetterinbakeditemsorrecipesthatareheated.Liquidsteviaisbestusedincoldfoodandrecipes.Heat seems to highlight the bitterness of liquid stevia. This, of course is amatterofpersonalpreference.Ifyoulikeliquidstevia,pleaseuseitandomit

theTruvia.Truviacontainserythritol(asugaralcohol)andthereforeishigherincarbohydrates.Pleaseadjustthesweetnessintherecipestosuityourtastepreferences.Youmaystartaketogenicdietbyrequiringmoresweetenerthanwhatisrecommendedintherecipes,butovertimeyouwillneedlessasyourtasteadjuststoalow-carbohydrate(andsugar)diet.

HERBSANDSPICESHavingfreshandflavorfulherbsandspicesisthebestwaytoaddflavorandvariety to your recipes. It is highly recommended that you clean out yourspicecabinetanddiscardanything thathasbeen in there formore thanoneyear.Seasoning“packets”shouldneverbeused:theyoftencontainfillersandthickenerssuchascornstarch,whichishighincarbohydrates;theyoftenaddsweetenersaswell.Makesurethatyourherbsandspicescontain100%oftheherborspiceandnofillers.

Ifyoufind thatyouarenotusinganentire jarofherbsorspices inoneyear,saveyourmoneyandbuysmallerquantities.Seekoutaspicestorenearyou or online; the quality and freshness of the spices are far superior togrocerystorebrands. Ifyoudonothavea spice storenearyou,order freshherbs and spices from Penzeys at www.penzeys.com. Do not overlook theimportance of salt while cooking. The recipes in this book have all beentestedusingkoshersaltunlessotherwisenoted.

FATSInthefollowingrecipes,youwillseelotsofextravirginoliveoil,butter,andcoconutoil.Trytousethebestqualityfatsyoucanafford.Sincethemajorityofcaloriescomefromfatwhenfollowingaketogenicdiet,itisimportanttouse good quality fats from a wide variety of sources that offer differentnutritional properties.Try to use fats in themost unrefined, natural state aspossible.Themore refined anoil or fat is, the less nutrition it has tooffer.Plant-basedfatssuchasavocadosandolives, flaxseedsandhempseeds,andnutssuchasmacadamiaandpecansarefantastictoincludeinketogenicdiets—theyofferan“allinone”combinationthatincludesfat,protein,andfiber.Don’tbeafraidtobranchoutofyourcomfortzoneandtryatypeofoilorfatthatyouhavenotusedbefore.

http://www.penzeys.com

BREAKFAST

FiberRolls2.0

YogurtBase

AwesomeWaffles

BreakfastPorridge

CinnamonGranola

BasicQuiche

BreakfastTaco

BreakfastCasserole

ChocolatePeanutButterBreakfastShake

GreenSmoothie

BakedEggswithCreamandHerbs

BlueberryAlmondSpoonbread

FiberRolls2.0NUTRITIONFACTSMakes4ServingsServingSize:¼oftherecipe

EachServingProvides:

2:1Ratio

Calories:161

Carbohydrate:1.77grams

Protein:5.52grams

Fat:14.63grams

FiberRolls are a low-carbbread recipedreamcome true!Theyare light intexture, fluffy, moist, pliable, and tasty. You do not have tomiss out on aservingofbread togoalongwithameal.Shape thedoughfromthis recipeintoanysizeorshapeyouwouldlike.YoucanmakeanItalianstyleloafforslicing, individualmini dinner rolls, flat sandwich or hamburger rounds, orevenapizzacrustorthinroll-up.Donotbeintimidated;trythisrecipe!Itisas simple asmixingwet ingredientswithdry.Youcan evenuse an electrichandmixer.

Donoteliminateoradjustany ingredient,nomatterhowinsignificant itmay seem. This recipe has been testedmany times andminor adjustmentsmake a big impact.With that said, it is best toweigh the ingredients on agram scale. Even though standardmeasurements are provided, they are notnearlyasaccurateasweight.

Please note that this recipe contains psyllium husks. Psyllium is a“bulking” fiber that absorbs largequantitiesof liquid, quickly expanding insize. Please drink plenty of water when consuming psyllium and followdietary guidelines for amounts of psyllium to consume depending on yourage.

Dryingredients:

21gramsor3tablespoonsflaxseedmeal

12gramsor4teaspoonspsylliumpowder

10gramsor2teaspoonscoconutflour

7gramsor1½teaspoonsTruvia(2packets)

1gramor¼teaspoonbakingsoda

1gramor¼teaspoonbakingpowder

⅛teaspoonxanthangum

⅛teaspoonsalt

Wetingredients:100gramsor2largeeggs

56gramsor¼cup(2ounces)full-fatcreamcheese,roomtemperature

20gramsor1tablespoonplus1teaspoonmeltedcoconutoil

10gramsor2teaspoonscidervinegar

10gramsor2teaspoonswarmwater

1. Preheattheovento350°F.Lineabakingsheetwithparchmentpaper.

2. Inasmallbowl,combineallofthedryingredients.Breakupanylumpsofcoconutflour.

3. Combineallofthewetingredientsinamixingbowllargeenoughtouseanelectrichandmixer.Beatalltheingredientstogetheruntilmostofthelumpsofcreamcheesearegone.Scrapethesidesonceandbeatagaintocombine.

4. Addthedryingredientstothewet.Startthemixeronveryslowspeedtocombine.Beatthedoughonfullspeeduntilitissmooth.Youwillnoticeitthickeningveryquickly.Scrapethesidesonce.Donotmixforlongerthan30seconds.

5. Quicklyscrapethedoughoutofthemixingbowlontothelinedbakingsheet.Usingwethandstopreventsticking,dividethedoughandshapeasdesired.Thedoughwillriseaboutdoubleitsoriginalsize.

6. Bakethedough.Ifshapedintooneloaf,2incheswideby8incheslong,bakingwilltakeabout35to40minutes.Smallerrollsandthinsandwichroundswilltakeabout20to30minutes.Thebreadisdonewhentheinsideisdryandthecenterisfirm—whenatoothpickisinserted,itshouldcomeoutclean.Therollsshouldnotdeflateorcollapseafterbaking.Ifthishappens,thebreadwasnotcookedlongenough.

Tomakecrackersorcroutons,cut thedoughintothinslicesandplaceona linedbakingsheet.Youmayseasonwithdriedherbsandspicesifdesired.Bakeat300°Ffor30to45minutes or until crisp. Flip the slices at least once during baking to help them cookevenly.Whentheyarealmostcrispenough,turntheovenoffandletthemcoolinsidetheovenwiththedoorclosed.Storeinanairtightbagorplasticcontainerforuptooneweek.

YogurtBaseNUTRITIONFACTSMakes9ServingsRecipeYields:3cups

ServingSize:⅓cup


1.9:1Ratio

Calories:197


Protein:6.34grams

Fat:17.75grams

Thiscombinationofingredientsproducesaperfectlysmoothandthickyogurtbasewithoutalteringthetartflavorofplainyogurt.Theyogurtmixturemaybeeatenplainorwithafewdropsofliquidstevia,freshorfrozenberries,orthefruitconcentratesfoundonpages7to10forflavorandsweetness.

500gramsor1(17.6ounce)containerFageTotal2%yogurt

212gramsor1(7.5ounce)containerofcrèmefraiche(full-fat)

72gramsor⅓cupextralighttastingoliveoil

Optional:3liquidsteviadropsperserving

1. Combineallingredientsinamixingbowl.Addliquidsteviadropsifusing.Stirverywelltocombine.

2. Dividemixtureintonineindividualcontainers,cover,andstoreintherefrigerator.Addadditionalfruittoppingsjustpriortoserving.

YogurtBasewithOrangeConcentrate

FruitConcentrates

On their own these fruit concentrates will be too overpowering, but whenaddedtotheyogurtbase(page6)theyprovidetheperfectbalanceoftartandsweet.Forcitrusconcentrates,usefreshsqueezedcitrusjuiceonly!

Themethod is thesameforeachflavor.Thenutrition informationwillvaryslightlyforeach.

LemonConcentrateNUTRITIONFACTS(servedwith⅓cupyogurtbase)Makes8ServingsRecipeYields:½cupconcentrate

ServingSize:1tablespoon


2.14:1Ratio

Calories:230


Protein:6.36grams

Fat:21.12grams

NUTRITIONFACTS(noyogurt,concentrateonly)Makes8ServingsRecipeYields:½cupconcentrate



6.18:1Ratio

Calories:33


Protein:0.03grams

Fat:3.39grams

61gramsor¼cupfreshlysqueezedlemonjuice

27gramsor⅛cupextralighttastingoliveoil

3.5gramsor¾teaspoonTruvia(1packet)

0.5gramsor⅛teaspoonxanthangum

⅛cupwater

1. Combineallingredientsinasmallglassbowl.Stirverywelltocombine.Thexanthangumwillcontinuetothickenthemixtureasitsits.Add1tablespoontoyogurtjustpriortoeating.

2. Storetheconcentrateinacoveredglassjarintherefrigeratorforuptooneweek.

LimeConcentrateNUTRITIONFACTS(servedwith⅓cupyogurtbase)Makes8ServingsRecipeYields:½cupconcentrate



2.11:1Ratio

Calories:230


Protein:6.37grams

Fat:21.11grams




5.1:1Ratio

Calories:33


Protein:0.03grams

Fat:3.38grams

61gramsor¼cupfreshlysqueezedlimejuice

27gramsor⅛cupextralighttastingoliveoilorgrape-seedoil.Grape-seedoilhasanaturalgreencolorthatwillenhancethegreencolorofthelimeconcentrate.



⅛cupwater



OrangeConcentrateNUTRITIONFACTS(servedwith⅓cupyogurtbase)Makes8ServingsRecipeYields:½cupconcentrate



2.01:1Ratio

Calories:232


Protein:6.41grams

Fat:21.12grams




2.9:1Ratio

Calories:35


Protein:0.07grams

Fat:3.40grams

83gramsor⅓cupfreshlysqueezedorangejuice

27gramsor⅛cupextralighttastingoliveoil





YogurtBasewithOrangeConcentrate

CoconutConcentrateNUTRITIONFACTS(servedwith⅓cupyogurtbase)Makes8ServingsRecipeYields:½cupconcentrate



2:1Ratio

Calories:213


Protein:6.51grams

Fat:19.34grams




4.53:1Ratio

Calories:16


Protein:0.17grams

Fat:1.61grams

¼cupwaterplusuptoanadditional¼cupwater

20gramsor4tablespoonsdried,shreddedcoconut,unsweetened

0.2gramsor1pinchxanthangum

5liquidsteviadropsorenoughtosuityourtaste

2to3dropscoconutextract(optional,butwillenhancethecoconutflavorsignificantly)

1. Ina1cupglassmeasuringcup,combinealloftheingredientsexcepttheadditionalwater.Stirverywelltocombine,makingsuretherearenolumps.

2. Coverthebowlwithplasticwrapandletthecoconutsitfortwohoursorlongertohydrate.

3. Aftertwohours,stirthecoconutmixtureandaddenoughoftheadditionalwatertoreach½cup.Continuetostir.Tastethecoconutmixturefor

sweetness;addafewmoredropsofsteviaifneeded.Add1tablespoonofcoconutconcentratetoyogurtjustpriortoeating.


AwesomeWafflesNUTRITIONFACTSMakes2ServingsServingSize:½ofa9-inchwaffle(halfofthebatch)


1.59:1Ratio

Calories:208


Protein:6.52grams

Fat:18.03grams

Waffles are truly one of the hardest recipes to replicate for low-carb andketogenicdiets.Arrowroot flour iswhatmakes this recipe light, fluffy, andchewy.Thesourcreamandvinegarhelpreplacethebuttermilk“tang.”Don'tskip the vinegar; it is critical to the final flavor. Enjoy these on a slowweekendmorning,spreadwithbutterandasideofprotein.Ifyouabsolutelyneedaformofsyrup,WaldenFarmsmakesaverylow-carbsyrupsubstitute,but it is highly processed so it would be considered an “occasional”ingredient.

Therecipewillbemostreliablewheningredientsareweighedonagramscale. Waffle irons vary widely, but you will want to set it on the lowestsettingpossible.Ignoreanyalarmsorwhistlesandpayattentiontothesteam.Thewaffleswilltakelongertocookthanregularonesandtheywillbereadywhenmostofthesteamhasstoppedcomingoutofthewafflemaker.

Siftyouralmondflourbeforeweighing.Forthebestresults,usethemostfinely ground almond flour. Some almond flour can have larger pieces thatwillremaingrittyandcrunchyinthebatter.

14gramsor1tablespoonbutter,melted

50gramsor1largeegg

30gramsor2tablespoonsfull-fatsourcream

5gramsor1teaspooncidervinegar

28gramsor¼cupalmondflour

6gramsor2teaspoonsarrowrootflour


0.5gramsor⅛teaspoonbakingpowder

0.5gramsor⅛teaspoonbakingsoda

0.1gramsorapinchxanthangum

Pinchofsalt

1. Meltthebutterinasmallbowl.Addtheegg,sourcream,andvinegartothebutter.Stirtocombine.

2. Siftthedryingredientsintothewet.Stirverywelluntilalllumpshavedissolved.

3. Pourthebatterintoapreheatedwaffleironandbakeonthelowestsettinguntilthereisverylittlesteamcomingoutofthewaffleiron.Whenthewaffleironhasstoppedsteaming,carefullyremovethewafflebypiercingthesidewithaforkandliftingitout.

4. Mostlikelythebottomhalfofthewafflewillbethe“prettier”side.Servehalfofthewafflespreadwithbutterforadditionalfat,ifneeded,andasideofprotein.

BreakfastPorridgeNUTRITIONFACTSMakes2ServingsRecipeYields:1cup

ServingSize:½cup


3.31:1Ratio

Calories:222


Protein:2.68grams

Fat:21.78grams

Awarm, comforting hot cereal for a coldmorning.Blend the coconut in ablender for a finer texture. If the porridge ismade in advance, the coconutwill be even softer. Add additional protein tomake a completemeal; eggs(cookedanyway)andbaconaredelicious!

20gramsor4tablespoonsdriedshreddedcoconut,unsweetened

8gramsor1tablespoonoatbran

7gramsor1tablespoonflaxseedmeal

7gramsor½tablespoonbutter(reserveforthetopifdesired)


1gramor½teaspooncinnamon

60gramsor½cup36%heavycream

1cupwater

Pinchofsalt

1. Inasmallpot,addalloftheingredientsanduseawhisktocombineverywell.

2. Heatovermedium-lowheatuntilboiling.Oncethemixturehasboiled,removefromtheheatandtransfertoaservingbowl.Theporridgewillcontinuetothickenasitcools.

BreakfastPorridge

CinnamonGranolaNUTRITIONFACTSMakes4ServingsRecipeYields:2cups

ServingSize:½cup


2.02:1Ratio

Calories:244


Protein:9.16grams

Fat:22.22grams

This granola is great served with diluted heavy cream to mimic milk,sprinkledoveryogurt,ortossedintoazip-topbaggietotakeontheroadasasnack.Thisrecipedoubleseasilyandthecookedgranolacrumbleskeepwellstoredinanairtightcontainer.

26gramsor2tablespoonswholechiaseeds

⅛cupwater

2gramsor½teaspoonpurevanillaextract

60gramsor½cupmacadamianuts

28gramsor1scoopNOWFoods’WheyProteinIsolate(scoopisprovidedincontainer)


10gramsor2teaspoonsTruvia

2.5gramsor1teaspooncinnamon

⅛teaspoonsalt

30gramsor2tablespoonsmeltedcoconutoil

Additional1to2tablespoonswater


2. Inasmallbowl,combinethechiaseeds,water,andvanillaextract.Stirwell.Letthechiaseedsabsorbthewateruntiltheyareverythickandgelatinous,about5to15minutes.

3. Inafoodprocessor,combinethemacadamianuts,proteinpowder,

flaxseedmeal,Truvia,cinnamon,andsalt.Pulsetheingredientsuntilthemacadamianutshavebeenchoppedintosmallpiecesandthemixturelookssandy.

4. Addthechiaseedmixture,coconutoil,and1tablespoonofwatertothedryingredientsinthefoodprocessor.Pulsetheingredientsagainuntileverythingiswellcombinedandthemixtureisevenlymoist.Ifthemixturelooksdry,add1moretablespoonofwater.

5. Placespoonfulofthemixtureontotheparchmentpaper.Itwillbeverysticky!Usingwethands,evenlyflattenthemixtureto¼inchorlessinthickness.Shapeandappearancedonotmatter.

6. Bakethegranolamixturefor15minutes.Afterbaking,removethepanfromtheovenandallowthegranolatocool.Breakapartthecookedpiecesofgranolaintosmall,¼-inchsizedcrumbles.Spreadthebrokenpiecesintoanevenlayeronthepan.

7. Returnthepantotheovenforanadditional5to10minutesofbaking.Thegranolaisdonewhenitisgoldenbrownandcompletelydry.Removefromtheovenandallowthegranolatocoolcompletelyonthepanbeforestoringinanairtightcontainer.

BasicQuicheNUTRITIONFACTS(includingcrust)Makes8ServingsRecipeyields2cupseggfilling


2.53:1Ratio

Calories:416


Protein:12.20grams

Fat:39.25grams

NUTRITIONFACTS(nocrust)Makes8ServingsEachServingProvides:

1.94:1Ratio

Calories:184


Protein:7.40grams

Fat:16.63grams

ThecrustisfourbatchesoftheAlmondCrackersrecipefoundontheCharlieFoundationwebsiteandreprintedherewiththeirpermission.Itwillfillone9-inchpiepan.Addupto1cupofcookedvegetablestothisrecipeforvariety.The flavor combinations are endless.With orwithout the crust, this quichemakesaperfectlunchorlightmeal.

Forthecrust:120gramsor1cupalmondflour(groundfromwhole,blanchedalmonds)

80gramsor⅔cupwholemacadamianuts,dryroastedwithsaltandfinelygroundinablenderaftermeasuring

60gramsor¼cupplus1tablespoonextra-virginoliveoil

60gramsor2largeraweggwhites

Optional:½teaspoonsalt

Forthefilling:300gramsor6largeeggs

240gramsor1cup36%heavycream

56gramsor½cupshreddedgruyèreormildcheddarcheese

Salttotaste

1. Preheattheovento350°F.Lightlygreasea9-inchglasspiedish.

2. Tomakethecrust:Mixallingredientstogetherverywell.Thedoughwillbeverystickyandshouldholdtogetherwhenpressedintoaball.Pressthedoughintothedishworkingfromthecenterouttowardtheedges.Ifthedoughistoosticky,placetheentiredish,includingthedough,intothefreezerfor5to10minutes.Usewetfingerstopressthedoughintoanevenlayerallthewaytotheedgesofthepiedish.Pierceholesinthebottomofthecrustwithafork.Bakefor25minutesoruntilgoldenbrown.Setasideandallowtocool.

3. Tomakethefilling:Inalargebowl,combinetheheavycream,eggs,andgratedcheese.Stirverywelltocompletelycombine.Seasonwithsalt.

4. Pourtheeggmixtureintothecookedandcooledpieshell.Bakefor20to30minutesoruntiltheedgesaresetbutthecenterstilljiggles.Aknifeinsertedintothecentershouldcomeoutclean.Removefromtheovenandallowtocooltoroomtemperaturebeforeserving.

BasicQuiche

BreakfastTacoNUTRITIONFACTSMakes1ServingEachServingProvides:

1.51:1Ratio

Calories:401


Protein:18.36grams

Fat:34.45grams

Aflavorfulsavorybreakfastoption.100gramsor2largeeggs

7gramsor½tablespoonbutter

36gramsor1LaTortillaFactoryLowCarbtortilla,originalsize

15gramsor1tablespoonmayonnaise

34gramsor¼ofanavocado,slicedthinly

3gramsorleavesfrom1to2sprigsofcilantro

5–6dashesofTabascoGreenPepperSauce(notincludedinnutrition)

Saltandpeppertotaste

1. Inabowl,beatthetwoeggsuntilblended.Thewhitesandyolksshouldbeverywellcombined.

2. Meltthebutterinasmall6-inchskilletovermediumheat.Pourintheeggmixture.Gentlycooktheeggs,scrapingthesidesintothecenteruntilthebottomisset.Carefullyfliptheeggstocooktheotherside,asifyouaremakinganomelet.Wheneggsreachdesireddoneness,removefromheatandsetaside.

3. Whiletheeggsarecooking,gentlywarmthetortillaoverastoveflameusingasetoftongs.Ifyoudonothaveagasrange,wrapthetortillainadamppapertowelandmicrowavefor10to15secondsuntilwarm.

4. Spreadthemayonnaiseontoonesideofthetortilla.Placetheeggontothetortillafollowedbytheavocadoslices,cilantro,peppersauce,andseasonings.Foldthetortillainhalfandenjoy.

BreakfastTaco

BreakfastCasseroleNUTRITIONFACTSMakes6ServingsEachServingProvides:

1.58:1Ratio

Calories:435


Protein:18.56grams

Fat:37.71grams

Casseroles are a fantastic place to “hide” spaghetti squash. The color andflavorvirtuallydisappearintheeggmixture.Makeabatchofthisrecipeontheweekend,sliceitintoindividualservings,andwraptightlyinplasticwrap.Youwillhaveaquickbreakfastonhand.Nocookingrequiredfortherestoftheweek!

310gramsor2cupscookedspaghettisquash

600gramsor12largeeggs,mixedverywell


113gramsor1cupshreddedcheddarcheese

75gramsor½cupdicedredbellpepper

56gramsor½stickbutter,melted


1. Preheattheovento350°F.Lightlygreasea9×9-inchglassbakingdish.

2. Inalargemixingbowl,combinealloftheingredientsverywell,makingsureallthepiecesofsquashareseparatedandincorporatedintothemixture.

3. Pourthemixtureintothebakingdish.Bakeintheovenonthemiddlerackfor25to30minutesoruntilthecenterisfirmandcompletelyset.Removeandallowittocoolbeforeserving.

Forvariety,replacetheheavycreamandbellpepperwith340gramsor12ouncesofcookedandcrumbledporksausage(sugarfreeandnocasings),withallofthefatdrippings.Addtothemixturejustbeforebaking.

EachServingProvides(withsausage):

1.35:1Ratio

Calories:356


Protein:18.39grams

Fat:29.74grams

ChocolatePeanutButterBreakfastShakeNUTRITIONFACTSMakes2ServingsRecipeYields:3cups(24ounces)

ServingSize:1½cups(12ounces)


1:1Ratio

Calories:467


Protein:30.45grams

Fat:35.86grams

Nottoomuchchocolate,nottoomuchpeanutbutter,thisbreakfastshakewillnotslowyoudown.Thislighttastingproteinshakeispackedwithproteinandperfectasamealtograbwhenyouareonthego.

2cupswater

113gramsor½cupfull-fat,unsweetenedcoconutmilk

56gramsor2scoopsNOWFoods’WheyProteinIsolate(scoopisprovided)

33gramsor2tablespoonsplus½teaspoonMCToil

32gramsor2tablespoonspeanutbutter,unsweetened,peanutsonly

11gramsor2tablespoonscacaopowder

Liquidsteviadropstotaste

1. Combineallingredientsinablender.Blendstartingonlowspeed,increasingtohighfor30seconds.Theshakeingredientsshouldbecompletelyemulsified.Scrapethesidesoftheblenderifneededandblendforanadditional10seconds.Useliquidsteviadropstosweetentoyourtaste.Considerflavoredsteviadropssuchaschocolate,vanilla,ortoffeeforadditionalflavorvariations.

Don’twanttousepeanutbutter?Substitutewithunsweetenedalmondbutter.

NutritionFacts(withalmondbutter)

Makes2Servings

RecipeYields:3cups(24ounces)

ServingSize:1½cups(12ounces)


1.6:1Ratio

Calories:466


Protein:30.16grams

Fat:36.41grams

GreenSmoothieNUTRITIONFACTSMakes6ServingsRecipeYields:4½cups(36ounces)

ServingSize:¾cups(6ounces)


2.45:1Ratio

Calories:166


Protein:1.61grams

Fat:15.59grams

Looking for away to increase your daily intake of dark leafy greens? Trythem in a smoothie! This is a very basic version that is easy to adjust byaddingproteinpowders,differentberries,orevendifferentvegetables.Ahighspeedblenderisworththeinvestmentifyouregularlymakegreensmoothies.Itwillpureethegreensmuchsmootherthanatypicalblender.

400gramsor1(13.5-ounce)cancoconutmilk,full-fat,unsweetened

45gramsor2cupschoppedkale(thenoncurlyvariety;babykaleworksverywell)

120gramsor1cupdicedcucumberincludingpeal,noseeds

136gramsor1avocado


61gramsor¼cuporangejuice,unsweetened

Water

Optional:afewdropsofliquidsteviatotaste

1. Combineallingredientsinablender.Blenduntilverysmoothandcompletelycombined.Addenoughwatertomake4½cupstotal.

2. Pourintosixhalf-pintMasonjarsforstorage.Drinkthesmoothieimmediatelyorstoreintherefrigeratorforuptooneday.Stirverywellbeforedrinking.Youmayalsofreezethesmoothieinindividualportionsforlongerstorage.Thesmoothieisbestwhenconsumedwithintwoweeksafterbeingfrozen.

BakedEggswithCreamandHerbsNUTRITIONFACTSMakes1ServingServingSize:1ramekin


2.07:1Ratio

Calories:174


Protein:6.77grams

Fat:15.87grams

Areyoulookingforanelegant,simple,anddeliciousbreakfastdishthatisaseasy tomakeforoneas it is fora largecrowd?Looknofurther!Serve thiswithFiberRolls(page4)todipintothecreamyyolk.Consideraddingfinelychopped vegetables such as fresh tomatoes, bell peppers, zucchini, or freshspinachtoaddvariety.Freshpestoisanotherwaytoincreasethefatcontentandchangeuptheflavors.Simplyrepeatthesameprocessforeachramekintomakeasmanyservingsasneeded.

50gramsor1largeegg

7gramsor½tablespoonbutter,roomtemperature

15grams36%heavycream

2gramsor1teaspoonfinelychoppedfreshparsley

2gramsor1teaspoonthinlyslicedfreshchives


1. Preheattheovento350°F.Generouslycoatthebottomandsidesofa1-cup,oven-saferamekinwith½tablespoonbutter.

2. Cracktheeggintotheramekin.(Ifyouareaddingadditionalvegetablestotherecipe,placethemintotheramekinfirst.)Drizzletheheavycreamovertheegg.Sprinklethetopoftheeggwiththefreshherbs,salt,andpepper.

3. Placetheramekinonabakingsheetandbakefor15to20minutesoruntiltheeggwhiteisopaqueandtheyolkisjustbeginningtoset.Letsitforanadditional5to10minutesbeforeservingintheramekin.

BlueberryAlmondSpoonbreadNUTRITIONFACTSMakes1ServingsServingSize:1mug


1.67:1Ratio

Calories:378


Protein:13.82grams

Fat:33.14grams

Spoonbreadrecipesaretraditionallymadefromcornmeal.Almondflourhasasimilar grainy texture to cornmeal andmakes a great low-carb substitution.Adjust the amount of water for your preference. More water will create asofter, spoonable bread pudding–like consistency while less water willproduceamuffin-likeresult.Eitherway,it'sdelicious!

14gramsor1tablespoonbutter

50gramsor1largeegg


7gramsor½tablespoonflaxseedmeal


Pinchofsalt

2–4tablespoonswater

20gramsor⅛cupfreshblueberries

Optional:afewdropsofpurevanillaoralmondextracttotaste

1. Placethebutterinthebottomofalargemug.Microwavethebutteruntilitiscompletelymelted.Swirlthebutteraroundinthemugtocoatthesidesalmosttothetop.

2. Inasmallbowl,combinetheegg,almondflour,flaxseedmeal,Truvia,salt,andwater.Stiruntiltheyarecompletelycombined.Pouranyexcessbutterfromthemugintothebatterandstir.Pourthebatterintothemug.Droptheblueberriesintothebatter,distributingthemevenly.

3. Microwavethebatterforonetooneandahalfminutesonhigh.Microwaveovensvary,soyoumayneedtoadjustthetimetoobtainthe

consistencyyouarelookingfor.Thecenterofthepuddingshouldbeset.Servethepuddinginthemugimmediately.Itwillbeveryhot!

SALADS,SOUPS,ANDLIGHTMEALS

CaesarSalad

SpinachandGrilledRadicchioSaladwithBaconVinaigrette

DaikonRadishandTahiniSalad

MediterraneanTunaSalad

Flax–HempCrackers

ChickenSalad

EggSalad

CreamlessCreamyChickenSoup

Easy-Does-ItSoup

ButternutSquashSoup

GreenMinestroneSoup

SpinachandLemonSoup

RoastedEggplantDip

Olive,Basil,andAlmondTapenade

SmokedSalmonDip

CodBiteswithClassicTartarSauce

TunaPatties

HamandCheesePuffs

SpinachandRicottaFilledPortabellaMushrooms

Bun-FreeCheddarAvocadoBurgers

PepperoniandPestoPizza

CaesarSaladNUTRITIONFACTSMakes4ServingsRecipeYields:8cups

ServingSize:2cups


2.61:1Ratio

Calories:211


Protein:5.64grams

Fat:20.05grams

This classic salad is alwaysahit.Andnoneed to fusswith raweggyolks.Mayonnaise adds rich creaminess to the dressing. Try homemade CoconutMayonnaise(page27)inplaceoftheprocessedmayonnaise.

54gramsor¼cupextravirginoliveoil

30gramsor2tablespoonslemonjuice


2gramsor¼teaspoonanchovypaste

1gramor¼teaspoongarlicpowder

50gramsor¼cupfreshlygratedParmesancheese

325gramsor8cupschoppedromainelettuce(about2–3romainehearts)

Freshgroundpeppertotaste

1. Inalargesaladbowl,combinetheoliveoil,lemonjuice,mayonnaise,anchovypaste,andgarlicpowder.Useawhisktoblendtheingredientstogetheruntilemulsified.

2. PlacethelettucefollowedbythegratedParmesanontopofthedressinginthesaladbowl.Seasonwithfreshlygroundblackpepper.Thesaladmaysitlikethis,coveredwithplasticwrapuntilitisreadytobeserved.

3. Immediatelybeforeserving,tossthesaladingredientstogetheruntilthelettuceiscompletelycoatedwiththedressingandcheese.

CaesarSalad

CoconutMayonnaise

NUTRITIONFACTSMakes20ServingsRecipeYields:1¼cups



16:1Ratio

Calories:104


Protein:0.57grams

Fat:11.24grams

Homemademayonnaise is easier tomake thanyou think!Makesure tousepasteurized eggs in the shell since youwill be consuming the eggs in theirraw state. The coconut oil flavor is not very apparent in the mayonnaise;however,itdoeshelpmakeitthickersinceitsolidifiesatroomtemperature.Try this inplaceof theprocessedoptions inanyof the recipes that call formayonnaise.

50gramsor1largepasteurizedegg

30gramsor2pasteurizedeggyolks

1gramor½teaspoondriedmustard(powderedvariety)

15gramsor1tablespoonlemonjuice

½teaspoonsalt

pinchofwhitepepper

108gramsor½cupmeltedcoconutoil

108gramsor½cupextravirginoliveoil

1. Puttheeggs,mustard,lemonjuice,salt,andpepperintoafoodprocessororblender.Withtheprocessororblenderrunningonlowspeed,addtheoilsveryslowly.Startoutwithdropsandthenworkuptoabouta -inchstream.Itshouldtakeabouttwominutestoaddtheoil.

2. Continueblendinguntilthereisnofreestandingoil.

3. Storeinrefrigeratorinatightlycoveredglassjarforuptoonemonth.

SpinachandGrilledRadicchioSaladwithBaconVinaigretteNUTRITIONFACTSMakes1ServingEachServingProvides:

1.48:1Ratio

Calories498


Protein:22.69grams

Fat:42.61grams

Thisheartysaladwithrich,warmflavorsisperfectduringthewintermonths.Boththegrilledradicchioandbaconvinaigrettecanbeservedslightlywarm;thespinachwillwiltandsoften.

60gramsor2cupsfreshbabyspinach

1servingor2wedgesofGrilledBalsamicRadicchio(page97)

100gramsor2hard-boiledeggs,cutintowedges

15gramsor1tablespooncrumbledbluecheese

14gramsor1tablespoonpinenuts

2tablespoonsBaconVinaigrette(page110)

1. Arrangethespinachleavesonadinnerplate.Topthespinachwiththegrilledradicchio,breakingaparttheradicchioleavesifdesired.Finishassemblingthesaladbyplacingtheeggs,bluecheese,andpinenutsontothespinachandradicchio.DrizzlewithBaconVinaigrette.

SpinachandGrilledRadicchioSaladwithBaconVinaigrette

DaikonRadishandTahiniSaladNUTRITIONFACTSMakes1ServingEachServingProvides:

1.42:1Ratio

Calories:378


Protein:16.41grams

Fat:31.82grams

Daikon radish is a largewhite radishoften soldbroken into smallerpieces.They have a very mild radish flavor and are a great base ingredient for awinter salad. If you do not have a spiralizer, julienne the radish into verysmallmatchsticks.

50gramsor½cuppeeledandspiralizeddaikonradish

35gramsor½cupshreddedredcabbage

35gramsor¼cupcookeddicedchickenbreast

10gramsor1tablespooncrushedmacadamianuts

3.75gramsor1tablespoonchoppedcilantro,leavesandstems

2tablespoonsTahiniDressing(page107)

1. Placethedaikonradishandcabbageonaplate.Tosstocombine.Toptheradishmixturewiththeremainingingredients.DrizzlewithTahiniDressing.

MediterraneanTunaSaladNUTRITIONFACTSMakes4ServingsRecipeYields:2cups

ServingSize:½cup


1.87:1Ratio

Calories:412


Protein:18.21grams

Fat:36.60grams

Thissaladisagreatoptionforlunchoranappetizer.Theendiveleavesmakeabeautifuldisplayandareeasyforgueststouseforhorsd’oeuvresizebites.Alternatively,youcouldpairthesaladwithFlax–HempCrackers(page31).

224gramsor2(5ounce)canssolidwhitealbacoretunapackedinoil,drained

112gramsor1cupcrumbledfetacheese


112gramsor½cupdicedroastedredpeppers

50gramsor¼cupquarteredgreenolives

15gramsor¼cupchoppedfreshparsley

15gramsor1tablespoonfreshlysqueezedlemonjuice

15gramsor1tablespoondrainedcapersinbrine

freshblackpepperandsalttotaste

200gramsorapproximately2endiveswithleavesseparated

Optional:redpepperflakestotaste

1. Crumblethetunaintoamixingbowl.Addthecrumbledfetacheese,oliveoil,redpeppers,greenolives,choppedparsley,lemonjuice,andcapers.Stirverywelltocombine.Seasonwithfreshcrackedpepperandredpepperflakesifdesired.

2. Tastethesaladbeforeseasoningwithsalt.Thecheese,olives,andcapershavealotofsaltyflavorontheirown.

3. Dividethesaladintofour½-cupservings.Serveeachwithequalportionsoftheendiveleaves.

MediterraneanTunaSalad

Flax–HempCrackersNUTRITIONFACTSMakes15ServingsRecipeYields:30crackers

ServingSize:2crackers


1.45:1Ratio

Calories:84


Protein:4.43grams

Fat:7.11grams

Flax–HempCrackersarefullofnaturalplant-basedfats!Youdonotneedtoaddanyoil tomake thisaketogenic recipe.The fiber from the flaxseeds isreleased when mixed with water. This fiber is what holds the crackerstogether. If you do not have Penzeys’ Forward Seasoning, any dried spicecombinationwillbefinetosubstitute.

120gramsor1cupwholeflaxseeds

120gramsor½cupwater

120gramsor1cuphempseeds

5gramsor4teaspoonsPenzeys’ForwardSeasoning


2. Mixthewaterandflaxseedstogether.Letthemixturesitforaboutfiveminutesoruntilallthewaterisabsorbed.

3. Stirthehempseedsandseasoningsintotheflaxseedmixture.

4. Spreadthecrackermixtureontotheparchmentpaperandpatdownwithaspatulauntilitisevenandflat.Themixtureshouldbeverythin.Scoretheflattenedmixturewiththethinsideofaspatulatomakerectanglecrackershapesabout3-incheslongby1-inchwide.

5. Bakethecrackersforabout20minutes.Theyshouldbedryandcrisp.Allowthemtocoolslightlybeforeremovingfromthebakingsheet.

6. Breakthecrackersapartoncetheyarecoolandstoreinanairtightzip-topbagorcontainerforaboutoneweek.

ChickenSaladNUTRITIONFACTSMakes6ServingsRecipeYields:3cups

ServingSize:½cup


1.06:1Ratio

Calories:297


Protein:21.13grams

Fat:23.22grams

The secret tomakinggoodchicken salad ismixing the ingredients togetherwhile the chicken is still slightly warm. As an extra shortcut, use tworotisseriechickens.Thechickenwillbe theperfect temperatureby the timeyouarehomefromthegrocerystore.Servewithahigh-fatsaladdressingtoincreasethefatifneeded.BaconVinaigrette(page110)goesespeciallywellwiththisrecipe.

400gramsor4cupsshredded,cookedchickenbreast,whitemeatonly(discardskinandbones)

156gramsor⅔cupmayonnaise

25gramsor¼cupdicedcelery

15gramsor1tablespoongratedyellowonion

15gramsor1tablespoonDijonmustard



1. Inalargebowl,mixallingredientstogetherverywell.Coverandchillfortwohoursbeforeserving.

ChickenSalad

EggSaladNUTRITIONFACTSMakes8ServingsRecipeYields:4cups

ServingSize:½cup


2.29:1Ratio

Calories:266


Protein:9.74grams

Fat:24.76grams

EggSaladisalunchtimestaple.Itissoeasytomakealargebatchandkeepitonhandthroughouttheweek.Useanelectrichandmixertocombinetheyolkandmayonnaise; this is the secret to making extra creamy egg salad. Addadditionalherbsandspicestokeepitfromgettingboring.Beadventurousandtrycurrypowder!

600gramsor1dozenlargeeggs

176gramsor¾cupmayonnaise


50gramsor½cupdicedcelery

15gramsor1thinlyslicedscallion


1. Gentlyplacetheeggsintoalargepotandcoverwithcoldwater.Placethepotoverhighheatandbringtoaboil.Oncethewaterhasreachedafullboil,turnofftheheat,andcoverthepotwithalid.Setatimerfor10minutes,lettingtheeggssitinthehotwater.After10minutes,pouroffthehotwaterandfillthepotwithcoldtapwater.Continuetoaddcoldwateruntilthewatertheeggsaresittinginremainscool.Lettheeggssitinthecoldwateruntiltheyarecoolenoughtohandle,about15minutes.Pealtheeggs,rinsingtomakesureallpiecesofshellareoff.

2. Separatetheyolksandthewhites.Placetheyolksintoaglassbowlandaddthemayonnaise,mustard,andsalt.Useanelectrichandmixertocombinetheyolksandmayonnaisemixtureuntilitismostlysmooth.AfewsmalllumpsareOK.

3. Choptheeggwhitesintosmallpieces.Addthechoppedeggwhites,celery,andscalliontotheyolkmixture.Stirverywelltocombinetheingredientsandstoreinacoveredglassbowl.

CreamlessCreamyChickenSoupNUTRITIONFACTSMakes8ServingsRecipeYields:8cups

ServingSize:1cup


1.81:1Ratio

Calories:309


Protein:25.70grams

Fat:55.19grams

Rich and creamy, yet not a drop of cream!Macadamia nuts are a versatileingredientand this souphighlights theirusefulnessasa thickeningagent. Ifthesoupbecomestoothickafteritispureed,addalittlemorewatertothintoyourliking.TrysubstitutingtheSwansonChickenBrothwithmyHomemadeChickenBroth(page35)andadjustthenutritionalinformationaccordingly.

108gramsor½cupoliveoil

40gramsor¼cupfinelydicedyellowonion

64gramsor½cupdicedcarrots

100gramsor1cupslicedcelery

946gramsor1quartSwansonChickenBroth,100%Natural

132gramsor1cupmacadamianuts

1cupwater

280gramsor2cupsdicedcookedchickenbreast

Optional:saltandpeppertotaste

Optional:HerbsdeProvenceorItalianherbstotaste

1. Heattheoliveoilinalargepotovermediumheat.Addtheonion,carrots,andcelery.Sautéthevegetables,untiltheonionistranslucent.

2. Addthebrothandmacadamianuts.Heatuntilthesoupreachesasimmerthenreducetheheattomaintainaslowsimmer.Simmerfor20to30minutesoruntilthevegetablesaretender.

3. Pourthesoupintoablender.Makesurethesteamcanescapefromthe

blenderbyremovingthecenterofthelidorbyleavingitslightlyajar.Coverthelidwithatoweltopreventsplatteringandblenduntilthemacadamianutsarecompletelypureed.Pourthepureedsoupbackintothepot.

4. Pour1cupofwaterintotheblenderandruntheblenderforafewsecondsuntilallthesoupclingingtothesideshasbeencombinedwiththewater.Addthewatertothesouptothintheconsistency.

5. Addthedicedchickentothesoupandseasontoyourliking.Heatjustuntilhotthenserve.

HomemadeChickenBroth

NUTRITIONFACTS(homemade)Makes16ServingsRecipeYields:1gallon

ServingSize:1cup


0.46:1Ratio

Calories:17


Protein:1.19grams

Fat:0.95grams

NUTRITIONFACTS(SwansonChickenBroth,100%natural)ServingSize:1cup


0.25:1Ratio

Calories12


Protein:0.99grams

Fat:0.49grams

HomemadeChickenBrothisalwaysbetterthanstore-boughtpreparedbroth.Youcanbeassuredwhenyoumakeyourownbroththerewillbenoadditives,preservatives,orartificialcolorings.Brothiseasytomakeandsavesalotofmoney aswell.All the recipes in this cookbook have been calculatedwithSwanson Chicken Broth, 100% Natural. If you use the homemade brothrecipe, carbohydrate will be slightly reduced; fat and protein will slightlyincrease. We have provided nutrition information for both homemade andSwanson’ssoyoucancompare.

Leftoverbonesandmeatofoneroastedchicken(organicpreferred)

4stalksofcelery,cutinhalf

2carrots,cutinto1-inchpieces

1smallyellowonion(orhalfofalargeonion),cutinhalforquarters

2sprigsoffreshparsley

13-inchsprigoffreshrosemary

13-inchsprigoffreshthyme

2bayleaves

1teaspoonsalt

1tablespoonapplecidervinegar(doesnotcontributeanyflavor,buthelpsdrawmineralsfromthechickenbones)

1galloncoldfilteredwater

1. Allingredientsshouldbecold,includingthechicken.Putalloftheingredientsintoalargestockpot.Makesurethepotislargeenoughtoaccommodateallofthewater.

2. Bringthepottoaboil.Assoonasitboils,turntheheatdowntoaverylowsimmer.

3. Simmerthebrothfortwohours;skimthetopoccasionallyiffoamappears.

4. Aftertwohours,allowthebrothtocoolslightlybeforerefrigerating.Refrigeratethebrothuntilcompletelycool.

5. Oncethebrothiscompletelycool,strainitverywell.Removealloftheingredientsincludinganyfatthathascongealedonthetop.

6. Storeintherefrigeratorforaboutoneweekorfreezeinsmallportions.

Easy-Does-ItSoupNUTRITIONFACTSMakes4ServingsRecipeYields:4cups

ServingSize:1cup


1.84:1Ratio

Calories:286calories


Protein:7.05grams

Fat:25.60grams

Are you recovering from an illness? This recipe is for you! Packed withnutrients, this soup is designed to be easily digestible and free of anyingredientsthatmaynotagreewithasensitivestomach.TrysubstitutingtheSwansonChickenBrothwithmyHomemadeChickenBroth (page 35) andadjustthenutritionalinformationaccordingly.


140gramsor1cuppeeledandcubedbutternutsquash

55gramsor¼cupghee

50gramsor½cupslicedcelery

40gramsor¼cupdicedonion

56gramsor¼cupcoconutmilk,full-fatandunsweetened

136gramsor8eggyolks(discardwhites)

Salttotaste

1. Combinethechickenbroth,butternutsquash,ghee,celery,onion,andcoconutmilkinapotsetovermediumheat.Bringthesouptoasimmer.Simmerforabout30minutesoruntilthesquashistenderandeasilypiercedwithafork.

2. Transferthesouptoablender.Placethelidontheblender,removingthecenterofthelidtoallowsteamtoescape.Alternatively,leavethelidslightlyajar,coverthelidwithacleantoweltopreventsplattering,andpureeuntilcompletelycombined.Returnthesouptothepotandsetoverlowheat.

3. Placeeggyolksintoalargebowl.Add¼cupofthesouptotheeggyolksandwhisktocombine.Addanadditional¼cupofthesouptotheeggyolksandwhiskagaintocombine.

4. Pourthetemperedeggyolksintothepotofsoup,stirringverywelltocombine.Stirconstantlywhileheatingthesoupuntilitreaches140°F.Thisshouldonlytakeaboutfiveminutes.PourintoMasonjarstofreezeorserveimmediately.

ButternutSquashSoupNUTRITIONFACTSMakes8ServingsServingSize:¾cup


1.67:1Ratio

Calories:162


Protein:1.54grams

Fat:14.19grams

Noneedforalonglistofingredientsorspicestomakeadeliciousbutternutsquash soup!This simple recipe alwaysproduces a delicious and satisfyingsoup. You can easily change the flavor of the soup with herbs and spices.Thyme,currypowder,chiliflakes,orgroundsumacwillenhancethesavoryflavorswhilewarming spices, such as cinnamon, nutmeg, and allspicewillproduce a sweeter result. Freeze¾ cup portions inMason jars and seasonthemafterthawingforadifferenttakeonthesoupeverytimeyoueatit!

TrysubstitutingtheSwansonChickenBrothwithmyHomemadeChickenBroth(page35)andadjustthenutritionalinformationaccordingly.

69gramsor¼cupplus1tablespoonoliveoil(divided)

454gramsor1poundbutternutsquash(about½ofasquash),peeled,deseeded,andchoppedinto1-inchpieces

9gramsor3teaspoonsmincedfreshgarlic(about3cloves)


2bayleaves

120gramsor½cup36%heavycream,reservesomeforthetopifdesired

1teaspoonseasalt

1. Heat1tablespoonofoliveoilinaheavypotovermediumheat.Addthebutternutsquash,garlic,andsalt.Sautéuntilthegarlicbeginstoturngoldenbrown,aboutthreetofiveminutes.

2. Addthechickenbroth,¼cupofoliveoil,andbayleavestothebutternutsquash.Bringthemixturetoaboil.Onceboiling,reducetoasimmerandcookforabout30minutesoruntilthesquashiscompletelycooked

throughandcanbeeasilypiercedwithafork.

3. Removethebayleavesfromthesoupandtransferthesouptoablender.Donotfilltheblendermorethanthree-quartersfull!Makesurethesteamcanescapefromtheblenderbyremovingthecenterofthelidorbyleavingitslightlyajar.Coverthelidwithatoweltopreventsplatteringandblenduntilthesoupispureed.Alternatively,useanimmersionblenderandpureethesoupinthecookingpot.

4. Whiletheblenderisrunning,pourinthecream.Finishthesoupbyaddingtheseasaltandanyadditionalherbsandspicesofyourchoice.StoreextraservingsinMasonjarsandfreeze.

ButternutSquashSoup

GreenMinestroneSoupNUTRITIONFACTSMakes4ServingsRecipeYields:4cups

ServingSize:1cup


2.08:1Ratio

Calories:157


Protein:2.42grams

Fat:14.33grams

You guessed it, just about everything in this soup is green! All of theingredientsarevery lowcarbmaking for agenerous-sizedportion toenjoy.Try substituting the Swanson Chicken Broth with my Homemade ChickenBroth(page35),andadjustthenutritionalinformationaccordingly.

54gramsor¼cupoliveoil

250gramsor2cups½-inchdicedzucchini(about2smallzucchini)

100gramsor1cupslicedcelerystalks

50gramsor2cupstorn1-inchkalepieces(curlyvariety)

40gramsor¼cupdicedyellowonion

3gramsor1teaspoonmincedgarlic



1. Heattheoliveoilinalargepotovermediumhighheat.Addallofthevegetablestotheoliveoilandsautéuntilthekalepiecesarewilted.Pourthechickenbrothoverthevegetablesandbringtoasimmer.Simmerfor30minutesoruntilallofthevegetablesaretenderandeasilypiercedwithafork.Seasonwithsaltandpeppertotasteandservehot.

For a slightly thicker soup: Remove 1 cup of the cooked soup and use an immersionblendertocompletelypureeit.Returnthepureedsouptothepotandstirwelltocombine.Thiswillintensifythegreencolorandgivealittlemorebodytothesoup.

SpinachandLemonSoupNUTRITIONFACTSMakes6ServingsRecipeYields:6cups

ServingSize:1cup


1.98:1Ratio

Calories:312


Protein:10.36grams

Fat:28.30grams

Maturespinachisagreatchoicetouseinsoup.Itistheleastexpensivefreshspinachyoucanbuyandit isslightlyheartierthanbabyspinachsoitwon’tdisappearwhenaddedtothesoup.Makesureyouwashthespinachverywell,fullysubmergingtheleavesincoldwaterandallowingittositforaboutfiveminutes so that all of the sand sinks to the bottom. Try substituting theSwansonChickenBrothwithmyHomemadeChickenBroth (page 35) andadjustthenutritionalinformationaccordingly.


84gramsor¼cupplus2tablespoonsoliveoil(divided)

227gramsor½poundchoppedfreshspinachincludingstems

6gramsor2teaspoonsmincedgarlic



113gramsor½cupcoconutmilk,full-fatandunsweetened



Optional:choppedfreshdilltotaste

1. Heat¼cupofoliveoilinapotovermediumheat.Addtheonionandsautéuntilsoft.Addthechoppedspinachandgarlicandcookuntilthespinachiswiltedbutstillbrightgreen.

2. Addthechickenbroth,lemonjuice,andcoconutmilkandtheremaining2tablespoonsoftheoliveoil.Heatthesoupuntilitreachesafullsimmer

andthespinachstemsaretender,aboutfiveminutes.

3. Addthehempseeds,seasontotaste,andstirtoevenlycombine.Serveimmediatelyor,oncecooled,freezein1cupportions.

RoastedEggplantDipNUTRITIONFACTSMakes16ServingsRecipeYields:2cups

ServingSize:2tablespoons


2.19:1Ratio

Calories:68


Protein:1.05grams

Fat:6.26grams

ServethisdipwithFiberRollcrackers(page4)oruseasaspreadinalow-carb wrap. This is a great complement to any protein, especially grilledchickenorsteak.

908gramsor2eggplants,about1poundeach

85gramsor⅓cupchoppedroastedredpeppers

72gramsor⅓cupextravirginoliveoil

37gramsor⅓cuppinenuts

30gramsor2tablespoonsfreshlysqueezedlemonjuice

17gramsor1tablespooncrumbledfetacheese


Optional:garlicpowdertotaste

Optional:freshoreganototaste,reservesometosprinkleontop

1. Preheattheovento400°F.Slicetheeggplantsinhalflengthwise.Placethemonafoillinedrimmedbakingsheet.Roastthemuncoveredforaboutonehouroruntileggplantsareverysoft.

2. Seteggplantsasideuntiltheyarecoolenoughtohandle.Scrapeallofthecookedfleshoutoftheeggplantskinsandplaceinafoodprocessor.Discardtheskins.

3. Tothefoodprocessor,addredpeppers,oliveoil,pinenuts,andlemonjuice.Pureethemixtureuntilsmooth.Seasonwithsaltandpepperandaddadditionalseasoningstoyourliking.

4. Transferthediptoaservingbowlandtopwithcrumbledfetacheeseandreservedoregano.

RoastedEggplantDip

Olive,Basil,andAlmondTapenadeNUTRITIONFACTSMakes15ServingsRecipeYields:1.875cups



6.42:1Ratio

Calories:114


Protein:1.21grams

Fat:11.87grams

Although tapenade is typicallyusedasaspreadoradip, tryusing thisasatoppingforgrilledmeats.It isaneasywaytowakeupplainchickenoraddflavortoamildwhitefish.

224gramsor2cupspittedgreenolives

72gramsor½cupsliveredalmonds

1.5gramsor½teaspoonmincedfreshgarlic

15gramsor1tablespoonlemonjuice

5gramsor1teaspoondrainedcapersinbrine

8gramsor½cuplooselypackedfreshbasilleaves


Pinchofsalt

1. Placetheolives,almonds,garlic,lemonjuice,andcapersinthebowlofafoodprocessor.

2. Coarselychopthebasilleavesthenaddthemtothefoodprocessorandpulseafewtimes.

3. Addtheoliveoilandapinchofsalt.Pulsethefoodprocessoruntilmixtureformsacoarsepastebutstillhastexture.

4. Transfertoabowl,cover,andrefrigerateuntilreadytoserve.Thiswillkeepintherefrigeratorforaboutthreetofivedays.

SmokedSalmonDipNUTRITIONFACTSMakes16ServingsRecipeYields:2cups



2.25:1Ratio

Calories:99


Protein:3.67grams

Fat:9.21grams

Spread this on crackers for a savory breakfast that mimics lox and creamcheeseonabagel,butwithoutallthecarbsofcourse!

227gramsor1(8ounce)packagesmokedsalmon

227gramsor1(8ounce)packagefull-fatcreamcheese,roomtemperature

73gramsor⅓cupmayonnaise

2.5gramsor⅛cupchoppedfreshdill


Optional:sprinkleofcoarsegreyseasalt

1. Combinethesmokedsalmon,creamcheese,andmayonnaiseinafoodprocessor.Processuntilallingredientsareevenlycombined.

2. Spreadthedipontoaservingplateandtopwiththefreshdill,salt,andpepper.

3. Coarsegreyseasaltisrecommendedtosprinkleontop.

SmokedSalmonDip

CodBiteswithClassicTartarSauceNUTRITIONFACTS(withtartarsauce)Makes4ServingsEachServingProvides:1:21Ratio

Calories:496


Protein:31.89grams

Fat:40.29grams

NUTRITIONFACTS(withouttartarsauce)Makes4ServingsEachServingProvides:

0.16Ratio



Protein:31.77grams

Fat:5.07grams

A kid and grownup favorite! This method of breading is simpler thantraditionalbreadingmethods.Youwillhavethisintheoveninnotime.

680gramsor12ouncespacificcodfilets,skinnedanddeboned

15gramsor1tablespoonraweggwhite(about½ofonelargeeggwhite)

15gramsor1tablespoonextravirginoliveoil

36gramsor⅓cupQuickandEasyLow-CarbBreadCrumbs(page46)


1batchor1cupofClassicTartarSauce(page117)


2. Cutthecodfiletsinto1-inchpieces.Useapapertoweltodrythefishverywell.Placethepiecesofcodontoaplate.Pourtheeggwhite,oliveoil,andseasoningsontothefish.Useyourhandstotossthecodpiecestoevenlycoatwiththewetingredients.Sprinklethebreadcrumbsoverthecod.Again,tosstoevenlycoatallthepieces.Thisisathincoating.

3. Arrangethecodpiecesonthebakingsheetsotheyarenottouching.Makesureallofthecoatinghasbeenused.Bakefor20to30minutesoruntilthefishiscompletelycookedthrough.Thefleshshouldbeopaquewhiteandflakeeasily.Dividethecodbitesintofourequalportionsandservewith¼

cupofTartarSauce.

QuickandEasyLow-CarbBreadCrumbs

NUTRITIONFACTSMakes1ServingRecipeYields:⅓cup

ServingSize:⅓cup


0.25:1Ratio

Calories:50calories


Protein:5.00grams

Fat:2.00grams

Thisisashortcuttrickthatissupereasyandfast.Thisisoneprepareditemthat is worth the extra cost for the convenience they provide. La TortillaFactorybrandisfoundinmostgrocerystoresintheUnitedStates.Therearetwo sizesof low-carb tortillas, alwaysby the smaller size.The serving sizeshouldbelistedonthepackageas“1Tortilla(36g).”

1PackageLaTortillaFactory,HighFiber,LowCarbTortillas

1. Tearthetortillasintolargepieces.

2. Useahighspeedblenderorfoodprocessorwithachoppingblade.Blendorpulsethetortillapiecesuntiltheyaregroundintofinebreadcrumbs.Onlyblendonetotwotortillasatatime.Makesuretherearenolargepiecesremaining.

3. Storeinanairtightcontainer.Freezeforlongerstorage.

TunaPattiesNUTRITIONFACTSMakes4ServingsServingSize:1patty


2.01:1Ratio

Calories:324


Protein:13.72grams

Fat:29.45grams

Ityou’retiredoftunasalad,here’sanotherquick,simplewaytoenjoytuna.

224gramsor2(5-ounce)canschunklighttunainwater,drained

50gramsor1largeegg

30gramsor2tablespoonsmayonnaise


27gramsor⅛cupextravirginoliveoil

56gramsor½stickbutter


1. Makesurethetunaisdrainedverywell.Combinethetuna,egg,mayonnaise,almondflour,oliveoil,salt,andpepperinabowl.Stirtocombineverywell.

2. Ina12-inchsquarenonstickskillet,meltthebutterovermediumheat.Dropaquarterofthetunamixtureintothemeltedbutterandformapattyabout5inchesindiameter.Makethreemorepattieswiththeremainingmixture.

3. Frythepattiesononesideforaboutthreetofourminutes.Whentheedgesbegintobrown,flipthepattiestocooktheothersideforthreetofourminutesoruntilthepattiesaresetaroundtheedges.

4. Lowertheheattoalowsettingandcontinuetocookthepattiesuntilthecenterisfirmandmostofthebutterhasbeenabsorbed.Youmayflipthetunapattiesseveralmoretimestohelpthebutterfullyabsorb.

5. Oncethepattieshavecookedthrough,turntheheatoffandallowthepattiestofinishabsorbingalloftheremainingbutter.Thepattiesshouldbe

brownandcrispy.Serveimmediately.

HamandCheesePuffsNUTRITIONFACTSMakes6ServingsRecipeYields:12puffs

ServingSize:2puffs


1:82Ratio

Calories:399


Protein:16.49grams

Fat:35.64grams

Oneway tomake ameal more versatile or interesting is to try alternativecookingmethods.AlthoughthetitleofthisrecipeisHamandCheesePuffs,don’tletthatlimityoutoonlymakingtheseinadoughnuthole–shapedpan.Amuffin tin and liners work perfectly. If you have nonstick pans in othershapesor countertopcookingappliances, suchas aminidoughnutpanor awafflemaker,tryabatchineach.Funshapeskeepthingsinteresting!

200grams4largeeggs

118gramsor½cupmayonnaise

54gramsor¼cupcoconutoil

56gramsor¼cupcoconutflour

1gramor¼teaspoonbakingpowder

1gramor¼teaspoonbakingsoda

198gramsor7ouncesslicedplaindeliham,dicedverysmall

113gramsor1cupshreddedcheddarcheese

1. Preheattheovento350°F.Lightlygreaseanonstickdoughnuthole–shapedpan.

2. Inamixingbowl,whisktogethertheeggs,mayonnaise,andcoconutoil.

3. Stirinthecoconutflour,bakingpowder,andbakingsodatothewetingredients.

4. Foldthehamandthecheeseintothebatter,makingsuretobreakupanylumps.Fillthewellsaboutthree-quartersfullwiththebatter.Bakefor20to30minutes.Thepuffsshouldbealightgoldenbrownanddry

throughout.

HamandCheesePuffs

SpinachandRicottaFilledPortabellaMushroomsNUTRITIONFACTSMakes4ServingsEachServingProvides:

1:39Ratio

357calories


Protein:15.90grams

Fat:30.05grams

Portabellamushroomsmakeaverysatisfyingmeat-freemeal.Theyarealsoconveniently sized for individual portions. Choose mushrooms that have adeeprimasitwillhelpcontainthefilling.Tryotherdarkleafygreensbesidesspinachinthisrecipe.Kale,swisschard,orevendandeliongreenswouldtastegreataswell.Itiseasiertofillthemushroomswithgreensthathavealreadybeenwilted. Simply sauté fresh greens or use frozen greens that have beenthawedandwelldrained.

454grams1poundportabellamushroomcaps(about4large)

142gramsor½cupdrainedandpackedcookedspinach

213gramsor¾cupfull-fatricottacheese


50gramsor½cupgratedParmesancheese

50gramsor1largeegg



1. Preheattheovento425°Fandlineabakingsheetwithaluminumfoil.

2. Cleanthemushroomcapsbybrushinganydirtoffwithapastrybrush.Removethestemandscrapethedarkgillsoutwithaspoon.Becarefultoleavetheedgeofthemushroomintact.Seasontheinsideofthemushroomswithsaltandpepper.Baketheseforabout15minuteswhileyoupreparethefilling.Thisgivesthethickmushroomsaheadstartinthebakingprocess.Alternatively,youcangrillthesetoaddadditionalsmokyandcharredflavor.

3. Combinetheremainingingredientsandstirverywell.Filleachprebakedmushroomcapwithone-quarterofthefillingmixture.Returnthebakingsheettotheovenandbakefor25to30minutes.Thetopsshouldbeslightlybrownedandthemushroomcapsshouldbetender.Allowtocoolfor5to10minutesbeforeserving.

Bun-FreeCheddarAvocadoBurgersNUTRITIONFACTSMakes4ServingsRecipeYields:4patties

ServingSize:1patty


1:09Ratio



Protein:28.77grams

Fat:32.27grams

Thissimplecombinationofingredientsisapersonalfamilyfavoritereservedfor busyweeknights, camping, and even eating out. On a busyweeknight,throwthepattiesintheovenanddinnerisreadyin20minutes.Atcookouts,it’sano-brainermealthatstillletsyoupartakeinthefoodbeingserved.Itisusuallypossible toorder this froma restaurantmenuafter confirming therearenofillersinthemeat.

454gramsor1pound85%leangroundbeef

136gramsor1avocado

112gramsor4(1-ounce)slicesyellowcheddarcheese

Saltandpepper

1. Makefourburgerpattiesfromthegroundbeef.Useaburgerpattypressforconsistentsizesandshapes.Thepattieswillshrinkwhencooked,somakethemwiderthanyouwantthecookedburgertobe.Seasonthepattieswithsaltandpepper.

2. Grillorbroiltheburgerpattiesuntiltheyarecookedtoyourliking.Transferthecookedpattiestoaplate.Layaquarteroftheavocadoslicesoneachpatty.Covertheavocadowithasliceofcheese.Useasecondplateorapieceoffoiltocoverthepatties;thiswillallowtheresidualheattomeltthecheese.Oncethecheeseismelted,servetheburgerswithasideofyourchoice.

PepperoniandPestoPizzaNUTRITIONFACTSMakes2ServingsRecipeYields:2pizzas

ServingSize:1pizza


2.04:1Ratio

Calories:586


Protein:20.59grams

Fat:53.38grams

Thebestway tomake thispizza is toput the toppingson thedoughbeforebaking.Thisway, the toppingswillnotmake thepizzasoggy,norwill theyslideoffcreatingaverymessyeatingexperience.Oncethepizzasarebaked,theyarereadytobefrozen.Theykeepverywellinthefreezerforuptotwomonths.Letthepizzascool,thenwraptightlyinplasticwrap.Toreheat,bakeina350°Fovenfor10to15minutesormicrowavefortwotothreeminutes.Foracrispiercrust,heatthepizzainanonstickskilletcoveredwithalidoverlow-mediumheat.Thetoppingswillmeltwhilethebottomofthecrustcrispsup.

OnebatchFiberRollsdough(page4)

4tablespoonsKalePesto(page116)

56gramsor2ouncesslicedfreshmozzarella(about¼cup)

28gramsor1ounceslicedpepperoni(about16slices)

1. Preheattheovento450°F.Lineabakingsheetwithaluminumfoil.Generouslygreasethefoil.Anonstickbakingmatmayalsobeused.Parchmentpapershouldbeavoided,asittendstoburn.

2. DividetheFiberRollsdoughinhalf.Puteachhalfonthebakingsheetandusewethandstopressintoaflatcircleabout8to9inchesacross.

3. Spread2tablespoonsoftheKalePestoontoeachpizzaround.Topeachpizzawithhalfofthepepperoniandmozzarella.Bakefor30minutesinthebottomthirdoftheoven.

4. Afterbaking,letthepizzacoolforaboutfiveminutes.Iftheoilfromthepestohasseepedoverthesidesofthepizza,itwillreabsorbwhilecooling.

Sliceeachpizzaintofourpiecesandserve.

DINNER

ClassicBeefChili

CheesesteakPlate

MisoBeef

BeefandMushroomStew

BracioleinTomatoBroth

ChickenPeanutCurry

BuffaloChickenMeatballs

CreamyBalsamicChicken

ChickenPiccata

ChickenEnchiladas

Moussaka

PorkTenderloinwithDijonSauceandRutabagaNoodles

PorkCarnitaswithChimichurriSauce

StuffedPoblanoPeppers

VeganTacoSalad

Egg-FriedCauliflowerRice

BakedCodwithRoastedRedPepperSauce

CoconutShrimpwithPeanutSauce

DeviledClams

SrirachaScallopRoll

ClassicBeefChiliNUTRITIONFACTSMakes6ServingsRecipeYields:3cups

ServingSize:½cup


1.2:1Ratio

Calories:532


Protein:32.31grams

Fat:43.15grams

Traditional beef chili does not contain tomato or beans, both of which arecarbohydrates.Thisworksinfavorforcreatingaketogenicchilirecipe!Itiseasy to customize this recipe by using different types of chili powder. Justmake sure the blend you use is 100%dried chilies. Seasoning packetswilloftencontaincornstarch,sugar,andotheradditives.

Chili is always better eaten the next day. This recipe calls for a lot ofbroth,whichwillbereducedbyhalfduringthecookingprocess.Thishelpsdeepentheflavorsofthedishandwillallowthemeattobecomeverytender.

To increase the fat content further, add a full-fat topping such as sourcreamoravocado.

908gramsor2pounds85%rawgroundbeef

120gramsor¾cupdicedyellowonion

16gramsor2tablespoonschilipowder

2gramsor1teaspooncuminseeds

2gramsor2teaspoonsdriedoregano

1.5gramsor½teaspoongarlicpowder

1,892gramsor2quartsbeefbroth




1. HeatalargeDutchovenorotherheavybottomedpotoverhighheat.Add

thebeef,onion,chilipowder,cuminseeds,oregano,andgarlicpowdertothepot.Sautétheingredientsuntilthebeefiscookedthoroughlywithnopinkremaining.Donotdrainanyfatfromthebeef!

2. Addthebeefbroth,oliveoil,andflaxseedmealtothebeefmixture.Bringtoafullboil.Reducetheheattomediumhighsothechilimaintainsaveryhighsimmer.Simmerthechiliuncovered,stirringoccasionallyforuptotwohoursoruntilthebrothhasreducedbyhalf.Thechiliwillhavethickenedandallingredientsshouldbeevenlysuspendedinthemixture.

3. Letthechilirestovernightintherefrigerator.Reheatovermediumheatpriortoserving.Seasonwithsaltandpepperandenjoy.

ClassicBeefChili

CheesesteakPlateNUTRITIONFACTSMakes6servingsEachServingProvides:

1:64Ratio



Protein:24.94grams

Fat:48.68grams

Whodoesn’tlovetheflavorsofacheesesteak?Thisrecipeisbreadfree,butall the flavors are still there to enjoy. Try thiswith a side serving of FiberRolls(page4)ifyoumusthavebread.

454gramsor1poundshavedbeefsteak

115gramsor1¼cupslicedredbellpepper

115gramsor1¼cupslicedyellowbellpepper

115gramsor1¼cupslicedgreenbellpepper

58gramsor½cupslicedonion

15gramsor1tablespooncoconutoil

1batchor2cupsCheeseSauce(page103)


1. Heatcoconutoilinalargenonstickskilletoverhighheat.Addbellpeppersandonion.Sautéthepeppersandonionuntiltheyhavesoftened.Becarefulnottoovercookuntiltheyaremushy.Removethepeppersandonionfromthepanandsetaside.

2. Addthebeeftothepaninaneven,thinlayer.Cookthemeatuntilitisnolongerpink.Lightlyseasonwithsaltandpepper.

3. Addthepeppersandonionbacktothepanwiththemeat.Tosstheingredientsuntilequallydistributed.Divideintosixequalservings.Placeeachservingonaservingplateandtopwith⅓cupofcheesesauce.Serveandenjoy.

CheeseSteakPlate

MisoBeefNUTRITIONFACTSMakes4servingsEachServingProvides:

1:1Ratio

Calories:373


Protein:25.86grams

Fat:28.76grams

Miso paste is a Japanese seasoning made from fermented soybeans. It isfantastic when combined with meats and vegetables. There are severalvarietiestochoosefrom;whitemisoisthemildestinflavor.Misocontainsalotofsalt,sobecautiouswhenseasoningwithadditionalsalt.

85gramsor¾stickbutter,roomtemperature

18gramsor3teaspoonswhitemisopaste

454gramsor1poundflanksteak

454gramsor1poundspiralormatchstick-slicedfreshzucchini(about4–5smallones)

¼cupwater

7gramsor½tablespoontoastedsesameoil


1. Mixthebutterandmisopastetogetheruntilcompletelycombined.Coverandsetaside.

2. Seasontheflanksteakwithsaltandpepper.Grilltheflanksteakonagasorcharcoalgrill.Cookuntilthemeathasreached160°Formediumwell-donewithaslightlypinkcenter.Removethemeatfromthegrillandcoverwithfoil.Allowittorestfor15minutes.

3. Placethezucchiniinaglassbowlandadd¼cupwater.Coverthebowlwithaplateandsteaminamicrowavefortwotothreeminutesoruntilthezucchiniisbrightgreenandslightlysoftened.Drainexcesswaterandtossthezucchiniwiththesesameoil.

4. Toserve,slicethesteakacrossthegrainintoverythinslices.Dividesteakandzucchiniintofourequalportions.Placesteakontopofzucchiniand

topwithone-quarterofthebuttermixture(about1½tablespoons).

MisoBeef

BeefandMushroomStewNUTRITIONFACTSMakes4ServingsEachServingProvides:

1:76Ratio

Calories:648


Protein:26.67grams

Fat:57.43grams

Whatcouldbebetteronacoldwinternightthanarichandearthybeefstew?This is the kind of recipe that makes your entire house smell great. It isespeciallygoodservedasleftovers.



454gramsor1pound1-inchcubedstewmeat

454gramsor1pound(two8-ouncecontainers)slicedbabyportabellamushrooms

80gramsor½cupdicedonion

946gramsor1quartbeefbroth

15gramsor1tablespoonflaxseedmeal


1gramor1teaspoondriedthyme

2bayleaves



1. Heatthebutterandoliveoilinalargeheavypotovermediumtohighheatuntilthebutteriscompletelymelted.Addthemeatandsautéuntilallsideshavebrowned.

2. Addthemushroomsandonion.Sautéuntilthemushroomsaresoft.Addthebroth,flaxseedmeal,garlic,thyme,andbayleaves.Simmeronlowtomediumforatleasttwohoursoruntilthemeatisverytender.

3. Removethebayleaves.Usingtwoforksshredthechunksofmeatbeforeserving.Addthefreshparsleyandstirwell.Divideintofourportionsandenjoy.

BeefandMushroomStew

BracioleinTomatoBrothNUTRITIONFACTSMakes4ServingsEachServingProvides:

1:49Ratio

Calories:710


Protein:33.38grams

Fat:60.70grams

AfavoriteSundaymealwith a keto twist.Addingbeef broth to the tomatosauce cuts down on carbs but amps up the flavor. Some of the fillingwillcookoutofthemeat.Juststirthisintothesauceforaddedflavor.Mostflanksteaks are about 2 pounds. If that is the case, simplydouble the recipe andservetoguestsorsavetheextraforleftovers.Besuretohaveseveralfeetofbutchertwinecutandready.

454gramsor1poundflanksteak

56gramsor½stickbutter,roomtemperature

56gramsor½cuppinenuts





⅛teaspoonxanthangum(helpskeepingredientsemulsified)

108gramsor½cupoliveoil


411gramsor1(14.5ounce)canbeefbroth(almost2cups)

250gramsor1cuppureedcannedtomatoes

4gramsor1tablespoondriedItalianherbblend


1. Laytheflanksteakonacuttingboardwiththegrainofthemeatrunningvertically(upanddown)toyou.Withaverysharpknife(andpossibly

protectivegloves),butterflythesteakalongthegrainofthemeat.Makesmallslicesworkingfromtoptobottom,repeatinguntilyouhaveslicedthroughtheentiresteak.Stopslicingjustbeforeyoureachtheotherside.Beverycarefultonotsliceanyareastoothinsothatyoucreateholesasthiswillletthefillingseepout.Foldthesteakopen.Itshouldnowopenlikeanopenbookandhavedoubledinsize.Useameatpounder(orrollingpin)togentlypoundanyareasthatarethickersoyouhaveoneevenpieceofmeat.Orskipallthisandaskabutchertodoitforyou!

2. Inafoodprocessor,combinethebutter,pinenuts,Parmesancheese,breadcrumbs,parsley,garlic,andxanthangum.Seasonwithsaltandpepper.Runtheprocessoruntilallingredientsareevenlycombined.Thetexturecanbeaschunkyorsmoothasyouwouldlike.

3. Turnthesteaksothegrainofthemeatisnowrunninghorizontal(side-to-side)toyou.Makesureitisfoldedopen.Haveseveralfeetofbutchertwinecutandready.Spreadthebreadcrumbmixtureinanevenlayeroverthebottomtwo-thirdsofthemeat.Becarefulnottospreaditallthewaytotheedgesasthemeatwillshrinkonceitiscooked.Startingatthebottom,rollthemeatintoatightlog.Continuerollinguntilitiscompletelyrolled.Tiethemeatwiththetwineevery2inches,makingsuretheendsareverytightlytied.Becarefulnottosqueezeoutthefilling.

4. Heatalargedeep-sidedpanorovalDutchovenovermediumheat.Thepanshouldbelargeenoughtofittherolledupflanksteak.Addtheoilandoniontothepanandsautéforaboutfiveminutesoruntiltheonionistranslucent.Placetheflanksteakintothepanseamsidedownandbrowneachside.Carefullyturnthemeatwithasetoftongs.Donotpiercethemeat.

5. Onceallsidesofthemeathavebeenbrowned,addthebeefbroth,tomatopuree,anddriedherbs.Seasonthesaucewithsalt.Bringthetomatobrothtoaboilandthenreducetheheattomaintainasimmer.Coverthepanwithalid,leavingthelidslightlyajar,andsimmerforoneandahalfhours,turningthesteakevery15to20minutes.Stirthesauceverywelleachtimeyouturnthemeat.Theflanksteakshouldreachaninternaltemperatureof170°F.Allowthesteaktorestinthepanwiththeheatoffforabout30minutespriortoslicing.

6. Toslicethemeat,removeitfromthepanontoacuttingboard.Withaverysharpknife,sliceitintoeightrounds.Ifyouhaverolledthemeatproperly,youwillnowbeslicingitagainstthegraincreatingverytenderpieces.Ifyourolleditthewrongway,youwillhaveverylongstrandsofchewy

meat.Someofthefillingwillseepoutasyouarecuttingit.Justdoyourbesttodivideitequallyontoeachpiece.

7. Toplate,pouraquarteroftheremainingsauceontoaplateandtopwithtwoslicesofmeat.

ChickenPeanutCurryNUTRITIONFACTS(withcauliflower)Makes6ServingsEachServingProvides:

1:21Ratio

Calories:417


Protein:21.56grams

Fat:33.89grams

NUTRITIONFACTS(withoutcauliflower)Makes6ServingsEachServingProvides:

1:38Ratio

Calories:398


Protein:19.72grams

Fat:33.44grams

Curryhitsthespotwhenyouhaveacravingfortakeout.Onceyouhavetheingredientsready,thedishcomestogetherveryquickly!Thisrecipecallsforsliced chicken breast. Try freezing thinly sliced chicken breast to help therecipecometogetherevenfaster.

45gramsor3tablespoonsmeltedcoconutoil

45gramsor3tablespoonsmeltedpalmoil

80gramsor½cupdicedyellowonion

6gramsor1tablespooncurrypowder

454gramsor1poundthinlyslicedchickenbreast


6gramsor2teaspoonsmincedfreshgingerroot

400gramsor1(15.5-ounce)cancoconutmilk,full-fatandunsweetened

½cupwater

56gramsor½cupoil-roastedpeanuts

15gramsor¼cupchoppedcilantro,stemsandleaves

Salttotaste

Optional:redpepperflakes

1. Heatthecoconutoilandpalmoilinasautépanovermediumheat.Addtheonionandcurrypowderandsautéuntiltheonionsaresoft.Addtheslicedchickenandsautéuntilthechickenisopaque.Addthegarlicandgingerandstirverywelltocombine.

2. Pourthecoconutmilkandwateroverthechicken.Addthepeanutsandstirtocombine.Bringthecoconutmilktoasimmerandcookforabout15minutes,thecurryshouldbeslightlythickenedandthechickencookedthoroughly.Turnofftheheatandstirinthechoppedcilantroandtasteforseasoning.Addredpepperflakestotaste,ifdesired.Divideintosixportionsandserveover100gramsor1cupofcookedCauliflowerRice(page92).

ChickenPeanutCurry

BuffaloChickenMeatballsNUTRITIONFACTSMakes4ServingsEachServingProvides:

1:27Ratio

Calories:407


Protein:25.03grams

Fat:33.52grams

When buying pepper sauces, look for ones that contain mostly vinegar,peppers, water, and spices. Avoid any brands that use sweeteners orcarbohydrate-based thickening agents such as cornstarch. Buffalo sauce istypically pepper sauce mixed with a lot of butter, this works fantastic forketogenicrecipes.Thisdishpacksapunch.Trythebuffalosauceonanythingthatneedsaflavorboost.Cauliflowerisespeciallygood!

454gramsor1poundgroundchickenbreast,ordicedwholechickenbreast


125gramsor1¼cupslicedcelery

60gramsor½cupFrank’sRedHotBuffaloWingssauce

54gramsor¼cuplightoliveoil

115gramsor½cupfull-fatsourcream,dividedinto4servings(⅛cupeach)



1. Seasonthegroundchickenbreastwithsalt,pepper,andgarlicpowderifdesired.Formthegroundchickenintogolfball-sizemeatballs.

2. Inanonstickskillet,meltthebutterovermediumtohighheat.Brownthemeatballsinthemeltedbutter,turningseveraltimestobrowneachside.

3. Oncethemeatballsarebrowned,reducetheheattolow.Addthecelery,hotsauce,andoliveoil.Stirverywelltocombinethesauceingredients.

4. Simmerthemeatballsinthesauceuntilthemeatballsarecompletelycookedthroughandtheceleryhassoftenedabout15to20minutes.

5. Dividethemeatballsandsauceintofourequalservingsandtopwiththesourcream.Servealongsideasimpleicebergsaladwithbluecheesedressingtocompletethemeal.

BuffaloChickenMeatballs

CreamyBalsamicChickenNUTRITIONFACTS(withgreenbeans)Makes4ServingsEachServingProvides:

1:32Ratio

Calories:521


Protein:26.62grams

Fat:43.28grams

NUTRITIONFACTS(withoutgreenbeans)Makes4ServingsEachServingProvides:

1:44Ratio

Calories:492


Protein:25.61grams

Fat:41.80grams

Balsamic vinegar and heavy creammake themost delectable sauce. If youhaveguestsfordinner,considerthisdish!

454gramsor1poundchickenbreast

85gramsor¾stickbutter


30gramsor2tablespoonsbalsamicvinegar

3gramsor1teaspoonmincedfreshgarlic(about1clove)

7gramsor⅛cupchoppedfreshparsley


1. Cutthechickenbreastintobitesizepieces.Seasonwithsaltandpepper.

2. Meltthebutterinanonstickskilletovermediumheat.Addthechickentothemeltedbutterandbrownonallsides.

3. Addthecream,vinegar,andgarlictothechicken.Bringthecreamsaucetoaslowsimmer.Simmerthechickeninthecreamsauceuntilthechickeniscookedthroughandthecreamsaucehasthickened,about15to20minutes.Finishthesaucebystirringinthechoppedparsley.

4. Dividethechickenandsauceintofourequalservingsandservewith44gramsor⅓cupsteamedfreshgreenbeans.

CreamyBalsamicChicken

ChickenPiccataNUTRITIONFACTSMakes4ServingsEachServingProvides:

1.68:1Ratio

Calories:542


Protein:26.03grams

Fat:47.67grams

Youwillneverevenknowthisisalow-carbdish.Usingpreparedtortillasasbreadcrumbsgivesthe“fried”crunchtothechicken.Lemonandcapersmakea bright, flavorful sauce. Try substituting the SwansonChickenBrothwithmy Homemade Chicken Broth (page 35) and adjust the nutritionalinformationaccordingly.

Makeadoubleortriplebatchandfreezetheentiremealin9×9-inchfoilpans.Thisisagreatmealtopullfromthefreezerandreheatonabusynight.Thiswill take about 30 to 40minutes to reheat in a 350°F oven. It is alsofantasticwhenservedwithceleryrootpuree.

454gramsor1poundchickenbreast(abouttwolargebreasts)


1.5gramsor½teaspoongarlicpowder

½teaspoonsalt

85gramsor¾ofastickofbutter


117gramsor½cupSwansonChickenBroth,100%Natural

61gramsor¼cuplemonjuice

45gramsor¼cupcapers


Optional:afewsprigsoffreshparsley

Optional:peppertotaste

1. Cuteachchickenbreastinhalfsoyouhavefourpiecesofequalsize.Layeachpiecebetweentwosheetsofwaxpaper.Usingarollingpin,flatten

eachpieceuntilitiseveninthicknessandabout½-inchthick.

2. Onacleansheetofwaxpaper,combinethebreadcrumbs,garlicpowder,andsalt.Coateachpieceofchickenwiththebreadcrumbs.Thereshouldbeenoughbreadcrumbsforaneven,thincoatingonallsidesofthechicken.Donotdiscardanyremainingbreadcrumbs.

3. Meltthebutterinalargeskilletovermediumheat.Oncethebutterhasmelted,addtheoliveoil.Whenthebutterandoliveoilarehot,addthebreadedchickenpieces.Frythemoneachsideforabouttwotothreeminutesoruntilthebreadcrumbcoatingisgoldenbrownandcrisp.Onceeachsideiscooked,removethechickenfromthepantoaplateandsetaside.Donotdrainanyfatfromthepan.

4. Lowertheheatfromlowtomedium.Addthechickenbroth,lemonjuice,capers,anyremainingbreadcrumbs,andxanthangumtothepanandwhiskverywelltocombineallingredients.Returnthechickenanddrippingstothepanandallowthesauceandchickentosimmeruntilthechickeniscompletelycookedthroughandthesaucehasthickened,about10minutes.Thereshouldbeapproximately1cupofsauceremaining.

5. Garnishthechickenwithfreshparsleyandgroundpepperifdesired.Serveeachpieceofchickenwithabout¼cupofthesauceandenjoy.

ChickenPiccata

ChickenEnchiladasNUTRITIONFACTSMakes4ServingsEachServingProvides:

1.18:1Ratio

Calories:511


Protein:29.13grams

Fat:41.23grams

Chicken Enchiladas are usually a crowd pleaser. This recipe is made eveneasier to assemble since the ingredients are not rolled in the tortillas. Thisallows less tortilla and carbohydrate to be used while still providingtraditionalflavors.

280gramsor2cupsshreddedcookedchickenbreast

115gramsor½cupfull-fatsourcream


72gramsor2LaTortillaFactoryLowCarb,HighFiberTortillascutintothinstrips

1cupofTomatilloSalsa(page115)

57gramsor½cupshreddedMontereyJackcheese


Optional:pinchofgroundcumin

1. Preheattheovento350°F.Lightlygreasea9-×9-inchglassbakingdish.

2. Inamixingbowl,addtheshreddedchicken,sourcream,oliveoil,andtortillastrips.Stirverywelltoevenlycombineallingredients.Seasonwithsalt,pepper,andapinchofcuminifdesired.Transferthemixturetothebakingdishandspreadintoanevenlayer.

3. SpreadtheTomatilloSalsaevenlyoverthechickenmixture.Finishbysprinklingtheshreddedcheeseoverthesalsa.

4. Bakefor30to40minutesoruntiltheedgeshaveslightlybrownedandarebubbling.Thecheeseshouldbecompletelymeltedandgoldenbrown.Coverwithfoilifthetopbeginstobrowntooquickly.Allowtocoolfor30minutesbeforeserving.

MoussakaNUTRITIONFACTSMakes6ServingsEachServingProvides:

1.7:1Ratio

588calories


Protein:22.92grams

Fat:47.29grams

MoussakaisaMiddleEasterndishwithmanyvariations.Someversionsusepotato,but forketogenicdiets, eggplant is abetter choice since it is low incarbohydrate. The topping has been reworked using a combination of twocheeses and cream. Together, the flavors in this dish create a rich andsatisfyingmeal.

454gramsor1poundeggplant(buyalittleextra)



454gramsor1poundgroundNewZealandlamb


1gramor1teaspoondriedoregano

1.5gramsor½teaspooncinnamon

Pinchofdriedallspice

125gramsor½cuptomatopuree




28gramsor2tablespoonscrèmefraiche

Salttotaste

1. Preheattheovento350°F.Preparea2½-quartcasseroledishbycoatingtheinsidelightlywitholiveoil.

2. Washanddrytheeggplant.Sliceoffthestemend.Dicetheeggplantinto

1-inchcubes.

3. Heattheoliveoilinanonstickskilletovermediumheatuntilitshimmers.Addthedicedeggplantandonion.Sautéuntilthemoisturefromtheeggplanthascookedoffandalloftheoilhasabsorbed.Theeggplantshouldbeverytender.Transfertothepreparedcasseroleandspreadintoanevenlayer.

4. Tothesameskillet,addthegroundlamb,garlic,oregano,cinnamon,andallspices.Useapotatomasherorforktobreakthelambintosmallpieces.Continuetocookthelambuntilitisnolongerpinkandcompletelycookedthough.Addthetomatopureeandstirverywelltocombine.Seasonthemixturewithsaltifneeded.Oncecompletelycooked,transferthelambmixturetothecasseroledishmakingsuretoscrapetheskilletverywell.Spreadthelambovertheeggplantinoneevenlayer.

5. Meltthebutterinasmallpotoverlowheat.Oncethebutterismelted,addtheheavycream,Parmesancheese,andcrèmefraiche.Useawhisktocontinuouslystirthecheesemixture.CookuntiltheParmesaniscompletelymelted.Pourthecheesemixtureoverthelambinthecasseroledishmakingsuretoevenlydistributethecheese.

6. Coverthedishwithfoil.Piercethecenterofthefoiltoallowsteamtoescape.

7. Bakefor30to40minutes.Removethecasserolefromtheovenandallowittorestforatleast30minutes.Thiswillhelpthefatreabsorb.Sliceintosixequalportionsandserve.

Moussaka

PorkTenderloinwithDijonSauceandRutabagaNoodlesNUTRITIONFACTS(withrutabaga)Makes6ServingsEachServingProvides:

1:17Ratio

Calories:318


Protein:26.45grams

Fat:25.63grams

NUTRITIONFACTS(withoutrutabaga)Makes6ServingsEachServingProvides:

1:17Ratio

Calories:304


Protein:17.11grams

Fat:25.53grams

Rutabagalookslikeaturnipbutitisyellowonthebottomwithapurpletop.Theyareusuallyquitelargeandcoatedinwax.Buymorethanyouthinkyouneed.Youwilllosequiteabitofvegetableasyoupealit.BoilingtherutabagahelpstodecreasethebitterflavorasdoestheDijonmustard.

340gramsor¾poundfreshrutabaga(buyatleast1½pounds)

454gramsor1poundwholeporktenderloin



240gramsor1cupchickenbroth,SwansonChickenBroth,100%natural


30gramsor2tablespoonsDijonmustard

0.5gramsor½teaspoondriedthyme


1. Bringapotofsaltwatertoaboil.Sliceoffbothendsoftherutabaga.Useasharpknifetosliceoffthetoughouterpeal.Useaspiralslicertoshredit

intonoodleshapes.Boiltherutabaganoodlesinthewaterforaboutfivetosevenminutesoruntiltheyaresoftandtenderbutnotmushy.Drainandsetaside.Ifyoudonothaveaspiralizer,boilandmashtherutabagaaddingalittlewaterifnecessary.

2. Slicetheporktenderloininto12slices.Heatthebutterandoliveoilinanonstickskilletovermediumheat.Sautétheporkslicesinthebutterandoliveoiluntiltheyareslightlybrowned,flippingoncetocookeachside.Transferthecookedporkslicestoaplateandsetaside.Donotdrainanyfatfromthepan.

3. Tothebutterandoliveoil,addthechickenbroth,heavycream,Dijonmustard,anddriedthyme.Useawhisktocombinealltheingredients.Seasonwithsaltandpepperifneeded.Returntheporkslicesandalldrippingstothesauce.Simmeronlowtomediumheatuntiltheporkiscookedthoroughlyandthesaucehasthickened,about10to15minutes.

4. Toserve,placeabout½cuporaquarterofthetotalamountoftherutabaganoodlesonaplate.Topthenoodleswithtwoslicesofporktenderloinandabout½cupofthesauce.Enjoywithasidesalad.

PorkTenderloinwithDijonSauceandRutabagaNoodles

PorkCarnitaswithChimichurriSauceNUTRITIONFACTS(withchimichurri)Makes16ServingsRecipeYields:8cups

ServingSize½cup


1.34:1Ratio

Calories:364


Protein:21.02grams

Fat:30.39grams

NUTRITIONFACTS(withoutchimichurri)Makes16ServingsRecipeYields:8cups

ServingSize½cup


0.77:1Ratio

Calories:239


Protein:20.81grams

Fat:16.84grams

Reserve this recipe for a daywhenyou are home andnot in a hurry.Eventhoughthereisalongcookingtimeforcarnitas,itwillbeworththewaitandeffort!Themeatshouldbefallingapartby the time it isdoneand the juicesandfatwillhavereducedsomuchtheycreatecaramelizedcrunchybitsworthfighting over.You’re in luck though.The recipewill yield about 8 cups ofmeatfroma4-poundporkshoulder,sothereisplentytosharewithacrowdorfreezeforlater.

4poundsporkshoulder(BostonButt)

120gramsor½cuporangejuice,unsweetened


6gramsor2clovesgarlic,sliced

2.5gramsor1teaspooncuminseeds

2bayleaves

1batchChimichurrisauce(page104)

Salttotaste

1. PlacetheporkshoulderinalargeDutchovenortheheaviestpotyouhave.Fillthepotwith4to6cupsofwatercoveringaboutthree-quartersofthepork.Addtheorangejuice,onion,garlic,cumin,andbayleaves.Seasonthewaterwithsalt.Coverthepotwithalidandbringthewatertoahighsimmerovermediumheat.

2. Simmerthemeatwiththelidajarforthreetofourhours,occasionallyflippingthemeattoevenlycookbothsides.Themeatisdonewhenitisverytenderandfallingaparteasily.Donotreducetheliquidtolessthan2cups,addwaterifneeded.Theporkcanalsobraiseintheovenat350°F.Thecookingtimewillbethesame.

3. Removethemeatfromthepotontoarimmedbakingsheet.Donotdiscardthecookingliquid!Asthemeatcools,bringthecookingliquidtoahighsimmertoreducethelliquiduntiltherearetwocupsremaining.

4. Whilethecookingliquidisreducing,shredthemeat,discardinganyskin,bones,andtoughgristle.Keepallpiecesoffatandreturnthemtothepotofcookingliquidasyouareshreddingthemeat.Removethebayleaves.

5. Onceallofthemeatisshredded,returnittothepotofreducedcookingliquidandstirverywelltocoat.Atthispoint,youcanfreezethemeatinfreezer-safezip-topbagsforfuturemeals.

6. Justpriortoserving,putthepotoverhighheatandletthebottomlayerofmeatbegintocrispandcaramelizeinthereducedcookingliquidandfat.Onceyouseebrowncrispybitsofmeatneartheedges,turntheheatoff,andstirthemeatforthelasttime.ServethemeatwithtwotablespoonsChimichurrisauce.

PorkCarnitaswithChimichurriSauce

StuffedPoblanoPeppersNUTRITIONFACTSMakes6ServingsServingSize:½pepper


1:22Ratio



Protein:21.69grams

Fat:32.78grams

Trytofindlargepoblanopeppers.If thepeppersyoufindaretoosmallandyouarenotabletofitthefillingintosixequalportions,don’tworry!Simplyslicethepeppersintothinstripsandlaytheminanevenlayerontopofthesalsaonthebottomofthebakingdish.Assembletheingredientsinthesameorderandbakeforthesameamountoftime.

454gramsor1poundgroundpork


1gramor1teaspoonchilipowder

125gramsor1cupplus¼cupshreddedcheddarcheese(divided)

300gramsor3largepoblanopeppers,deseededandcutinhalflengthwise

1batchor1cupofLow-CarbohydrateSalsa(page114)

Optional:1tablespoongroundflaxseedmeal

1. Preheattheovento425°F.

2. Heatskilletovermediumtohighheat.Addthegroundpork,oliveoil,andchilipowderandsautéuntilcompletelycookedthrough.Useapotatomashertohelpbreakthemeatintosmallpieces.Oncetheporkiscompletelycooked,turnofftheheatandadd1cupoftheshreddedcheese.Stiruntilthecheeseiscompletelymelted.Setthismixtureasidetocoolslightly.

3. Pourthesalsaintoa2½-quartbakingdish.Placethepepperhalvesontopofthesalsacutsidesup.

4. Filleachpepperhalfwithonesixthofthemeatfilling.Usetheremaining¼cupofshreddedcheesetosprinkleontopofallthefilledpeppers.Bake

uncoveredfor30to40minutes.Someoilwillcookout;doyourbesttoredistributeitevenlyoverthepeppers.Youcouldalsoadd1tablespoonofgroundflaxseedmealtotheporkmixturetohelpitretaintheoil.

5. Servewithavocadoslicesorsourcreamforextrafat.

VeganTacoSaladNUTRITIONFACTS(withsalsa)Makes4ServingsEachServingProvides:

1:93Ratio

Calories:334


Protein:11.68grams

Fat:30.10grams

NUTRITIONFACTS(with2tablespoonsofsalsa)Makes4ServingsEachServingProvides:

1:63Ratio

Calories:349


Protein:12.12grams

Fat:30.45grams

This isnotyour typical tacosalad.The“meat”mixture isacombinationofnutsandhempseeds,agreatoptionforameat-freemeal!

60grams½cupwholealmonds

60gramsor½cupwholemacadamianuts

4gramsor½tablespoonchilipowder

68gramsor½cuphempseeds

228gramsor4cupschoppediceberglettuce

68gramsor½ofanavocado,slicedinto8slices


1batchor1cupLow-CarbohydrateSalsa(page114)

1. Inalargebowl,combinethealmondsandmacadamianuts.Coverthenutswithwaterandsoakfortwohours.Thiswillsoftenthenuts.Aftertwohours,drainandrinsethenuts.Combinethechilipowderandnutsinafoodprocessor.Grindthemintoacoarsenutmeal.Theymaybeascrunchyorassmoothasyoulike.Oncethenutsareground,mixthehempseedswiththenutmixture.Stirwellandsetaside.

2. Assemblethetacosaladbyplacing½cupofthenutmixtureontopof1cupofchoppediceberglettuce.Topwithtwoslicesofavocadoand2tablespoonsofsalsa.Youcanalsocreatealettucebowlbyslicingawholelettuceheadinhalfandremovingthecenterleavesuntilyouhavea57-gramportion.

VeganTacoSalad

EggandCauliflowerFriedRiceNUTRITIONFACTSMakes6ServingsRecipeYields:8cups

ServingSize:1⅓cup


1:99Ratio

Calories:428


Protein:15.11grams

Fat:38.87grams

Alow-carbohydrateversionofafavoritetakeoutdish!Thisisagreatuseofcauliflower rice, the strong flavors from the sesame oil and soy sauce helphidetheflavorofthecauliflower.

600gramsor12mediumeggsor10largeeggs

108gramsor½cupcanolaoil

54gramsor¼cupcoconutoil,divided

15gramsor1tablespoontoastedsesameoil

400gramsor4cupsrawCauliflowerRice(page92)

140gramsor2cupsshreddedcabbage

64gramsor¼cupsoysauce

12gramsor2tablespoonsslicedgreenonions

Optional:saltandpeppertotaste

Optional:redchiliflakestotaste

1. Breaktheeggsintoabowlandthenaddthecanolaoil.Useaforktobreaktheyolksandcombinetheeggswiththeoil.

2. Heatanonstickskilletoverlowtomediumheat.Add1tablespoonofthecoconutoil.Pourtheeggandoilmixtureintothepan.Scrambletheeggsjustuntiltheyareset.Removetheeggsfromthepanandsetaside.

3. Inthesamepan,addtheremainingcoconutoil,sesameoil,ricedcauliflower,andshreddedcabbage.Increasetheheattomedium.Sautéthevegetablesuntilthecabbageandcaulifloweraretender,aboutfive

minutes.

4. Returnthescrambledeggsandanyliquidtothepanwiththecauliflower.Addthesoysauceandslicedgreenonionstothemixture.Stirverywelltocombine.Heatthemixtureforanadditionalonetotwominutesoruntilallvegetablesarecookedthoroughlyandtheeggsarehot.Seasonwithsalt,pepper,andredchiliflakesifdesired,divideintosixportionsofapproximately1⅓cupseach,andenjoy.

BakedCodwithRoastedRedPepperSauceNUTRITIONFACTSMakes6ServingsEachServingProvides:

1.48:1Ratio

Calories:451


Protein:18.91grams

Fat:38.54grams

Noboringwhitefishwhenpairedwithredpeppersauce!Thisisnotaspicydish,butrichwithbutterandsmokyredpepperflavor.Zucchininoodlesaddasatisfyingtouch,butifyouareinahurryusefreshspinachorothergreens.

510gramsorsix3-ouncecodfilets,skinnedanddeboned

908gramsor2½poundszucchini(about10smallzucchini)

¼cupwater

2batchesor3cupsRoastedRedPepperSauce(page102)


1. Preheattheovento400°F.Lightlygreasea9-×9-inchglassbakingdish.

2. Arrangethecodfiletsinthedishsotheyarenottouching.Seasonthefiletswithsaltandpepper.Coverthedishwithfoilandbakeforabout15to20minutesoruntilthefiletsarecompletelyopaqueandflakeeasily.

3. Preparethezucchinibyfirstwashingthemundercoldwaterandthenslicingoffthestemend.Useaspiralslicertocutthezucchiniinto“noodles.”Ifyoudonothaveaspiralslicer,slicethemintosmallmatchsticks.Youshouldhave2poundsofpreparedzucchini.

4. Placetheslicedzucchiniinaglassbowlandadd¼cupwater.Coverthebowlwithaplateandsteaminamicrowavefortwotothreeminutesoruntilthezucchiniarebrightgreenandslightlysoftened.Drainexcesswater.

5. Servethecodfiletswith½cupofRoastedRedPepperSauce.

BakedCodwithRoasedRedPepperSauce

CoconutShrimpwithPeanutSauceNUTRITIONFACTS(withpeanutsauce)Makes4ServingsEachServingProvides:

1:02Ratio

Calories:289


Protein:18.47grams

Fat:22.36grams

NUTRITIONFACTS(withoutpeanutsauce)Makes4ServingsEachServingProvides:

0.54:1Ratio

Calories:160

Carbohydrate:161grams

Protein:16.37grams

Fat:9.75grams

Use frozen prepared shrimp, and this recipe comes together very fast!Completely thaw the shrimp, rinse under coldwater, and dry verywell onpapertowelspriortocoating.

15gramsor1tablespooneggwhite(abouthalfofalargeegg)


454gramsor1poundlargeshrimp,peeledanddeveinedwiththetailstillattached

30gramsor6tablespoonsfinelyshreddedcoconut,unsweetened

1batchor½cupPeanutSauce(page119)


2. Inalargemixingbowl,combinetheeggwhiteandoliveoil,whiskwithaforkuntilcombined.Addtheshrimptotheeggwhitemixtureandtosstoevenlycoat.

3. Oncetheshrimpiscoatedwiththeeggmixture,sprinklethecoconutoverthetop.Useaspatulatotosstheshrimpwiththecoconutuntiltheyareevenlycoated.Laytheshrimpinasinglelayerontheparchment-coveredbakingsheet.

4. Baketheshrimpforabout5to10minutes.Becarefultonotovercook!Theshrimparereadywhentheyarebrightorangeontheoutsideandopaquewhiteinthecenter.Thecoconutwillbrownontheedgesandcreateacrispcoating.Youcanalsohelpthecoconutbrownandcrispbyturningonthebroilerandsettingthepanontheverytoprack,butdonottakeyoureyesoffofthem!Dividetheshrimpintofourportionsandservewith⅛cupofthePeanutSauce.

DeviledClamsNUTRITIONFACTSMakes2ServingsServingSize:2ramekinsor4clamshellsEachServingProvides:

1.3:1Ratio

Calories:468


Protein:23.84grams

Fat:38.70grams

Cannedclamsarereadilyavailableandaregreattouseinthisrecipe.Ifyouhave fresh clams, steam them first, being sure to remove any gritty partsbeforecombiningwiththeremainingingredients.UsingtheFiberRolls(page4)inthisrecipeproducesanalmostmuffin-likeresult.Theoutsideiscrispyand the center should remain very soft andmost. ServewithClassicTartarSauce(page117)forextrafatifneeded.Youcaneasilymakeafunappetizerfrom this recipe by filling cleaned mini clam shells (steamers) instead oframekinsorlargerclamshells.

½batchofbakedFiberRolls,cutintolargecubes

140gramsor1cupdrained,mincedsteamedclams[about2(6.5-ounce)cans]



0.5gramsor⅛teaspoononionpowder

0.5gramsor⅛teaspoongarlicpowder


Optional:paprikatotaste

1. Preheattheovento425°F.Place4ramekinsor8clamshellsonafoil-linedbakingsheet.

2. PlacethecubesofFiberRollsintoafoodprocessor.Pulsethebladeuntiltherollsarechoppedintoveryfinebreadcrumbs.

3. Addtheremainingingredientstothefoodprocessorandcontinuetopulseuntilcompletelycombined.

4. Dividethemixtureintoequalportionsandfilltheramekinsorclamshells.

Sprinklethetopswithpaprikaifusing.Bakefor15to20minutesoruntiltheclammixturehaspuffedupandturnedgoldenbrown.

SrirachaScallopRollNUTRITIONFACTSMakes4servingsRecipeYields:4rollups

ServingSize:1rollup


0.72:1Ratio

Calories:257


Protein:20.67grams

Fat:17.63grams

A cross between sushi and a burrito! All the great sushi flavors are herewithoutallofthecarbs.Thisdishshouldbeservedwithahigh-fatsidesuchasCucumberandAvocadoRelish(page88)orPeanutSpaghettiSquash(page100).Tryaddingpeashootsinsidetherollforextraflavorandcrunch.

454gramsor1poundrawseascallops,cleaned

59gramsor¼cupmayonnaise

7gramsor½tablespoonsrirachasauce

16gramsor8largesheetsSeaSnaxseaweedsnacks

136gramsor1avocado

1. Drythescallopsverywellonpapertowels.Lightlygreaseanonstickpanwithoilandheatovermediumheat.Searthescallopsonbothsidesuntilcompletelycookedthrough.Thefleshwillopaquethroughtheentirescallop.Donotovercrowdthepan.Thescallopswillreleasealotofliquidwhiletheyarecooking.Ifallowedtocookintheliquidtheywillbecomesoggy.

2. Ifthescallopsarelarge,chopthemintobitesizepieces.MixthecookedscallopswiththemayonnaiseandSrirachasauce.

3. Laytwosheetsoftheseaweedonacuttingboard.Offsetthemslightlytomakeawiderrollingsurface.Placeone-quarterofthescallopmixtureontopoftheseaweed.Addaquarteroftheavocadoslicesandanyadditionalfillings.Rollthescallopsandseaweed,foldingintheedges—similartoaburrito.Placetherollseamsidedownonaplateandserveimmediately.

VEGETABLESANDSIDEDISHES

Coleslaw

GermanTurnipSalad

HempseedTabouli

TomatoandBabyMozzarellaSalad

CucumberandAvocadoRelish

KaleShreds

RoastedCabbageNoodles

RoastedBroccoliwithAlmonds

CauliflowerRice

SimpleRoastedCauliflower

GermanRedCabbage

SautéedSavoryMushrooms

TurnipandCauliflowerMash

GrilledBalsamicRadicchio

CreamedSpinach

ZucchiniandOnionGratin

PeanutSpaghettiSquash

ColeslawNUTRITIONFACTSMakes12ServingsRecipeYields:6cups

ServingSize:½cup


3.13:1Ratio

Calories:121


Protein:1.00grams

Fat:11.81grams

Thisisa“no-frills”coleslawrecipe.Itisdeliciousonitsownandcaneasilyaccommodateotheradditionssuchasshreddedcarrot,bellpeppers,andherbstomakeitmoreinteresting.Whenmadeasfollows,itisreminiscentofdeli-stylecoleslawthatisslightlysweetandtangy.

907gramsor2poundsgreencabbage(buyacabbagethatisatleast2½pounds)

20gramsor⅛cupfinelymincedyellowonion


30gramsor2tablespoonscidervinegar



1. Removeanydarkgreenleavesfromthecabbage.Rinseifnecessary.Cutthecabbageintoquartersandremovethetoughcore.Useafoodprocessorslicingbladetoshredthecabbageveryquickly,orslicethequarteredportionsveryfinelywithasharpknife.

2. Inalargebowl,tossthecabbagewiththeremainingingredientsuntilitiscompletelycoated.Seasonwithsaltandpepper;becarefultonotoversalt.

3. Coverthebowlandrefrigerateforatleasttwohours.Thecabbagewillsoftenandwiltsignificantly.ServealongsidePorkCarnitaswithChimichurriSauce(page72).

GermanTurnipSaladNUTRITIONFACTSMakes8ServingsRecipeYields:4cups

ServingSize:½cup


1.15:1Ratio

Calories:167


Protein:7.86grams

Fat:13.39grams

Howdoyoumaketurnipstastebetter?Pairthemwithbacon!Theeggyolksintherecipeplayanimportantrole,too.Turnipsdonothavethesamestarchyqualityaspotatoes.Insteadtheyhaveawaxyandsmoothtexture.Whenthehard-boiledeggyolksareadded,thetexturefromtheyolksmimicsthestarchof potatoes, further helping to create a delicious, low-carb potato saladreplacement.Weigh the turnips as instructed.To further improve the flavor,cutthemintosmallerpiecesbeforeboiling.

500gramsor4cupsdicedturnips,about½inchpieces(buyatleast1½pounds)

120gramsor4slicedrawbacon

45gramsor3tablespoonscanolaoil

30gramsor2tablespoonsredwinevinegar

68gramsor4hard-boiledeggyolks,crumbled

12gramsor2tablespoonsslicedscallions



1. Placethedicedturnipsintoapotandcoverwithwater.Bringtoaboilandcookuntiltender.Drainandrinsetheturnips.Setaside.

2. Dicethebaconstripsintosmallpieces.Heatapotovermediumheatandfrythebaconpiecesuntilcrisp.Donotdrainanyofthefat.Addthecookedturnipstothepotwiththebacon.Stirverywelltoevenlycoattheturnipswiththebaconandbaconfat.

3. Addallremainingingredientstotheturnipsandbacon.Stirverywelltocombine.Servethesaladwarmorroomtemperature.Refrigerateforstorage.

HempseedTabouliNUTRITIONFACTSMakes6ServingsRecipeYields:3cups

ServingSize:½cup

EachServingProvides:2:1Ratio

Calories:249


Protein:8.95grams

Fat:22.68grams

TabouliisatraditionalMediterraneansaladmadewithfreshparsley.Besureto clean the parsley thoroughly before chopping. Remove the tough stemsfromthebottomof theparsley, leavingonlytheleafygreentops.Submergethe parsley tops in a large bowl of cold water and wash them very well.Change thewater once.Allow any sand to sink to the bottomof the bowl,thenremoveanddrytheparsleyandchop.Insteadofbulgurthisrecipeuseshempseeds,whicharelowerincarbohydratesandhigherinfatandprotein.

120gramsor2cupsfinelychoppedfreshflatleafparsley(about1bunch)




34gramsor¼cupdicedtomato

12gramsor2tablespoonsslicedgreenonion


1. Combinetheparsleywithallremainingingredientsandstirverywelltocombine.Seasonwithsaltandpepper.Thisisbestservedthenextdaywhenalltheflavorshavehadtimetocombineandtheparsleyhassoftened.

HempseedTabouli

TomatoandBabyMozzarellaSaladNUTRITIONFACTSMakes6ServingsServingSize:½cup


1.03:1Ratio

Calories:69


Protein:3.65grams

Fat:5.39grams

Sometimes, no extra fat is needed to make a ketogenic recipe. A simplecombination of three ingredientsmakes a fantastic side dish. You can alsomakethisintoaneasyappetizerbyskeweringoneofeachingredientontoatoothpick.Freshbasilleaves,wheninseason,makeanexcellentaddition.Trytofindtomatoesandmozzarellathatareapproximatelythesame.Ifthatisnotpossible,slicetheingredientsintosimilarsizes.

112gramsor1cupcherrytomatoes

112gramsor1cupdrainedciliegine(cherry-sizefreshmozzarella)

112gramsor1cuppittedkalamataolives

1. Combineallingredientsinabowlandstirgentlytocombineandserve.

TomatoandBabyMozzarellaSalad

CucumberandAvocadoRelishNUTRITIONFACTSMakes10ServingsRecipeYields:2½cups

ServingSize:¼cup


2.13:1Ratio

Calories:47


Protein:0.43grams

Fat:4.28grams

260gramsor2cupsfinelydicedEnglishcucumber(about1–1½Englishcucumbers)

100or1cupfinelydicedavocado

40gramsor¼cupfinelydicedonion

30gramsor2tablespoonsfreshlysqueezedlimejuice

27gramsor⅛cupextravirginoliveoil



Optional:redpepperflakestotaste

1. Placeallingredientsinabowlandtossgentlytocombine.Seasonwithsalt,pepper,andredpepperflakesifdesired.Allowthistositfortwohoursbeforeserving.Thesaltandlimejuicewillsoftentheonionandcucumberanddrawoutsomeofthenaturalliquid.Coverandrefrigerate.

2. Gentlytossagainjustbeforeserving.

KaleShredsNUTRITIONFACTS(Lacinato)Makes8ServingsRecipeYields:4cups

ServingSize:½cup


0.07:1Ratio

Calories:15


Protein:1.08grams

Fat:0.23grams

NUTRITIONFACTS(Scotch)Makes8ServingsRecipeYields:4cups

ServingSize:½cup


0.06:1Ratio

Calories:25


Protein:1.59grams

Fat:0.34grams

Kalecanbedifficulttoeatinitsrawstate,butwhentreatedproperly,itisagreatbasevegetableforsalads.Curly(Scotch)orflat(Lacinato)kalecanbothbepreparedwiththismethod.Buyatleast1½poundsofkaletoyield4cupsor1poundofprepared,stemlessleaves.

1bunchofkaleleaves,choosebrightgreen,firm,andundamagedleaves

¼teaspoonsalt

1teaspooncidervinegar

1. Removethetenderleavesfromthetoughstembyholdingthesteminonehandandquicklypullingtheleafoffbypinchingyourfingersagainstthestem,workingfromstemtotipwithonepass.Youshouldbeleftholdingthethickestportionofthestem.

2. Submergetheleavesinabowlofcoldwater,swishingthemseveraltimes.Lettheleavesandwatersitforseveralminutestoallowanydirtandsandtosettleonthebottom.Removetheleavesfromthewateranddrythem

verywellbyrollingtheminpapertowels.

3. Cutthewashedleavesintothinstrands.Returntheleavestoalargebowlandsprinklethesaltandvinegaroverthem.Useyourhandstosqueezeandtosstheleaves.Youwanttosqueezehardenoughtobeginbreakingdownthetoughleaves.Thesaltandvinegarwillcontinuetosoftentheleaves.

4. Refrigeratetheleavesinalargezip-topbagforaboutthreedays.

RoastedCabbageNoodlesNUTRITIONFACTSMakes8ServingsRecipeYields:4cups

ServingSize:½cup


1.27:1Ratio

Calories:80


Protein:1.45grams

Fat:6.59grams

Asimplesidedishthatgoeswellwitheverything.Coconutoiladdsatouchofnaturalsweetness to thecabbagebut isnotoverpowering.Slicethecabbagelengthwise into long strips and you will have strands to twirl around yourfork.

908gramsor2poundsslicedgreencabbage(about1mediumhead)

54gramsor¼cupmeltedcoconutoil

Pinchofsalt

1. Preheattheovento425°F.Linetwobakingsheetswithaluminumfoil.

2. Dividetheslicedcabbageinhalfontothetwobakingsheets.Drizzlethecoconutoilontothecabbageandthensprinklewithsalt.Useyourhandstotossthecabbage,oil,andsalttogetheruntilallthecabbageislightlycoatedwiththeoil.Spreadthecabbageintoonethin,evenlayer.

3. Bakethecabbagefor15minutes.After15minutes,useaspatulatostirthecabbage,makingsuretoscrapethepiecesontheedgeofthebakingsheetintothecenter.Redistributethecabbageintooneevenlayerandreturntotheovenfor15additionalminutes.

4. Thecabbageisfinishedwhenitistender.Therewillbesomecharredpiecesandsomethatarestillgreen.Stirthecabbageagainandserve.

RoastedBroccoliwithAlmondsNUTRITIONFACTSMakes8ServingsRecipeYields:4cups

ServingSize:½cup


1.78:1Ratio

Calories:123


Protein:3.26grams

Fat:10.92grams

This is another simple side dish that can be served along with almostanything!Thealmondsgive thebroccoli a fantasticcrunch thathelpsmakebroccolianythingbutboring.

454gramsor1poundfreshbroccoli


60gramsor½cupsliveredalmonds




2. Preparethebroccolibyremovinganyoutergreenleavesandthethick,woodystem.Rinseundercoldwater.Cutthebroccoliintoquarters.Chopeachquarterinto½inchpieces.Donotworryaboutseparatingthefloretsfromthestems.Useasmuchofthestemaspossible.

3. Spreadthebroccolionthebakingsheet.Drizzletheoilandsprinklesaltoverthebroccoli.Seasonwithpepperandgarlicpowder,ifusing.Tossthebroccoliwiththeoliveoilandseasoningsuntilitisevenlycoated.

4. Arrangethebroccoliinasinglelayerwithpiecestouchingaslittleaspossibleonthebakingsheet.Roastfor15minutes.

5. After15minutes,removethepanfromtheoven.Sprinklethealmondsoverthebroccolianduseaspatulatotossandflipthebroccoli.Arrangeinasinglelayeragainandreturntotheovenforanadditional15minutesofroasting.Serveimmediately.

CauliflowerRiceNUTRITIONFACTSRecipeYields:4to8cups,dependingonthesizeofthecauliflower

ServingSize:1cup


0.12:1Ratio

Calories:19


Protein:1.84grams

Fat:0.45grams

It.Goes.With.Everything.Exceptmaybebreakfast.Dependingonthesizeofyour cauliflower head, this recipe can yield anywhere from 4 to 8 cups ofcauliflowerrice.

1headcauliflower

¼cupwater


1. Removetheouterleavesandthebottomofthestemfromthecauliflower.Cutthecauliflowerintoquarters.Chopeachquarterinto1-inchpieces.

2. Fillafoodprocessorbowlabouthalfwaywiththechoppedcauliflower.Pulsethecauliflowerabout10to15times.Thecauliflowershouldbeevenlychoppedinto“rice”sizepieces.Emptythericedcauliflowerintoaglassbowlandrepeattheprocesswiththeremainingchoppedcauliflower.

3. Put¼cupofwaterintheglassbowlwiththericedcauliflowerandcoverwithalid.Microwaveonhighfortwotofiveminutes.Removethebowlfromthemicrowaveandstir.Microwaveasecondtimeforanothertwominutes.Thecauliflowerriceshouldbetenderbutnotmushy.Seasonwithsaltandpepperandserve.

SimpleRoastedCauliflowerNUTRITIONFACTSMakes8ServingsRecipeYields:4cups

ServingSize:½cup


2.49:1Ratio

Calories:73


Protein:1.09grams

Fat:6.91grams

Roastedcauliflowerisaketostaple!Consideraddingdriedherbsandspicesprior toroastingtoenhancetheflavor.Althoughnot includedin thisrecipe,driedItalianherbs,herbsdeprovence,cumin,currypowder,andchiliflakesalladdvariety.Thisisafantasticoptionto“bulkup”amealandaddlotsofneededfiber.

454gramsor1poundfreshcauliflower


Pinchofsalt


2. Removeoutergreenleavesandstemandrinsethecauliflowerundercoldwater.Cutthecauliflowerintoquarters.Chopeachquarterinto½-inchpieces.Donotworryaboutseparatingthefloretsfromthestems.

3. Spreadthecaulifloweronthebakingsheet.Drizzletheoilandthesaltoverthecauliflower.Tossthecauliflowerwiththeoliveoilandsaltuntilitisevenlycoated.

4. Arrangethecaulifloweronthebakingsheetinasinglelayer,withpiecestouchingaslittleaspossible.Roastfor15minutes.

5. After15minutes,removethepanfromtheovenanduseaspatulatotossandflipthecauliflower.Arrangeinasinglelayeragainandreturntotheovenforanadditional15minutesofroasting.Serveimmediately.

SimpleRoastedCauliflower

GermanRedCabbageNUTRITIONFACTSMakes10ServingsRecipeYields:5cups

ServingSize:½cup


0.02:1Ratio

Calories:26


Protein:1.30grams

Fat:0.15grams

Cabbage is aversatile ingredient andperfect forketogenic recipes.Usually,sugarwouldbeused in this recipe,making it toohigh in carbohydrates forketogenicdiets.Truvia replaces the sugarbut the restof the ingredientsarethesame. It tastes justasgood!Servewithchickenpreparedandcooked inthesamewayasintheChickenPiccatarecipe(page65),butomitthepiccatasauceandinsteadtopthechickenwithbutter.

908gramsor2poundsredcabbage(buyaslightlyheaviercabbage)

25gramsor¼cupcidervinegar


Pinchofsalt

2bayleaves

1. Pealofftheouterleavesofthecabbageandrinsetheentireheadundercoldwater.Cutitintoquartersandremovethetoughstemfromeachquarter.Shredeachsectioninafoodprocessoronthethickestsetting.Alternatively,slicethequartersverythinlywithaknifetomakeshreds.

2. Combinealloftheingredientsinalargestockpot.Addenoughwatertoreachthetopofthecabbage.Simmeratmediumheatuncoveredforatleasttwohours—longerisbetter.Thecabbageisreadytoeatwhenitisverytenderandmostofthewaterhascookedoff.Removethebayleavesandserve.

GermanRedCabbage

SautéedSavoryMushroomsNUTRITIONFACTSMakes6ServingsRecipeYields:2cups

ServingSize:⅓cup


1:1Ratio

Calories:53


Protein:1.89grams

Fat:4.05grams

Althoughsoysauce isused in this recipe, thesedonot takeonastrongsoyflavor. The soy sauce adds richness and depth to the earthy flavor of themushrooms,makingthemtheperfectcomplementtoanymeal.

454gramsor1pound(28-ouncepackages)babyportabellamushrooms

28gramsor2tablespoonsofbutter

17gramsor1tablespoonsoysauce


1. Quicklywashanydirtoffthemushrooms.Useaslittlewateraspossibletodoso.Youmayalsouseapastrybrushtobrushthedirtoffiftheyarenotverydirty.Trimthedryendsfromthebottomofthemushroomsandcutthemintoquarters.

2. Heatthebutterinanonstickskilletovermediumhighheatuntilmelted.Addthemushrooms,soysauce,andTruviatothebutter.Sautéthemushroomsuntiltheyhavereleasedalloftheirliquidandabsorbedthebutter.Serveimmediately.

TurnipandCauliflowerMashNUTRITIONFACTSMakes8ServingsRecipeYields:4cups

ServingSize:½cup


1.68:1Ratio

Calories:129


Protein:1.96grams

Fat:11.29grams

Donotpassoverthisrecipe!Theturnipandcauliflowerflavorscomplementeach other fantastically. The cauliflower minimizes the turnip flavor, andboiling the two vegetables together helps eliminate any bitterness. Theresultingpureeisdelicious.

Buy small or medium size turnips, larger ones are bitter and becomefibrous.Buymore than you need; theywill lose quite a bit ofweight afterpeelingthem.

454gramsor1poundfreshcauliflower(buyaslightlyheavierone)

454gramsor1poundfreshturnips(about3–4mediumones)

120gramsor½halfcup36%heavycream


Pinchofsalt

1. Cutthecauliflowerinto1-inchpieces.Useboththestemsandflorets.Slicetherootandstemendofftheturnips.Sliceofftheouterskinwithasharpknife.Cutthepealedturnipsinto1-inchcubes.

2. Putthecutcauliflowerandturnipsintoapotandcoverwithwater.Useasmuchwateraspossible.Thiswillhelppulloutsomeofthebitternessfromtheturnips.Saltthewaterverywell.Placethepotoverhighheatandbringtoaboil.Boilthevegetablesforabout10to15minutesoruntilthelargestpiecesareforktender.Drainthevegetablesintoacolanderandreturntothesamepot.

3. Allowthevegetablesto“steamoff”theexcessliquidbysittinginthepotonthehotburner.Youareonlyusingtheresidualheatfromthepotand

burner.Stirthevegetablesafewtimes.

4. Addthebutterandheavycreamtothevegetables.Useanimmersionblendertopuree.

GrilledBalsamicRadicchioNUTRITIONFACTSMakes6ServingsRecipeYields:12wedges

ServingSize:2wedges


0.87:1Ratio

Calories:36


Protein:0.63grams

Fat:2.61grams

Radicchio is the vegetable that resembles a small red cabbage. It is oftenpassedoverbecauseofitsbittertasteorsimplybecausepeopledonotknowwhattodowithit.Itisbesteatenwhenithasbeencharredonagrillorunderabroiler.BalsamicvinegarandTruvia takeawaymostof thebitternessandtransformitintoasavorysidedish.

258gramsorone4-inchradicchio(chooseonethatisbrightandfirm)

15gramsor1tablespoonbalsamicvinegar



Pinchofsalt

1. Preheatagrillorbroileronhighheat.

2. Cuttheradicchiointo12thinwedges,leavingthecoreattachedtoholdtheleavestogether.

3. Inalargebowl,combinethevinegar,oil,Truvia,andsalt.Stirtocompletelycombine.Addtheradicchiotothebalsamicmixtureandtosstoevenlycoat.Lettheradicchiositinthemixture,tossingseveraltimesuntilthebalsamicmixtureisabsorbed.

4. Grillorbroiltheradicchiowedgesoneachsideuntiltheedgesareslightlycharred.Thiswillonlytakeaboutthreetofiveminutesperside.

5. Storethegrilledradicchioinaglassbowlcoveredtightly.

CreamedSpinachNUTRITIONFACTSMakes4ServingsRecipeYields:3cups

ServingSize:¾cup


2.46:1Ratio

Calories:197


Protein:5.47grams

Fat:18.50grams

Usefrozenspinachinthisrecipe.Ithasalreadybeenwashedandcooked,soitisahugetimesaver.

284gramsor1(10-ounce)boxfrozenspinach


25gramsor¼cupParmesancheese

28gramsor2tablespoonsbutter


Optional:pinchofnutmeg

1. Cookthespinachaccordingtopackagedirections.Drainthespinachverywell,squeezingoutasmuchwateraspossible.

2. Inapot,combinethedrainedspinachandalltheremainingingredients.Stiruntilthecheeseandbutterarecompletelymelted.Alltheingredientsshouldbeevenlycombined.Seasonthespinachwithsaltandpepper.Addatinypinchoffreshlygratednutmegifdesired.Serveimmediately.

CreamedSpinach

ZucchiniandOnionGratinNUTRITIONFACTSMakes6ServingsEachServingProvides:

1.53:1Ratio

Calories:132Calories


Protein:4.11grams

Fat:11.42grams

Zucchini takes on the flavor of other ingredients very well and provides alargeservingforverylittlecarbohydrate.Inthiscase,thezucchini,onion,andcheesemelttogethercreatingarichandsatisfyinggratin.

454gramsor1poundsmallzucchini(about3–4)

115gramsor½cupslicedyellowonion(about1mediumonion)




1. Preheattheovento350°F.Lightlygreasea2½-quartcasseroledish.

2. Slicethestemendoffofthezucchini.Usingamandolinortheslicingbladeofafoodprocessor,slicethezucchiniintothinrounds.

3. Spreadhalfoftheslicedonioninathinlayeronthebottomofthegratindish.Coverwithathinlayerofhalfofthezucchinirounds.Evenlysprinklehalfofthecheeseoverthezucchini.Seasonthislayerwithsaltandpepper.

4. Repeatthesameprocesswiththesecondhalfoftheingredients.Afterthedishisassembled,drizzletheoliveoiloverthetopofthegratin.

5. Bakefor45to50minutesoruntilthesidesarecrispandthecenterofthegratinistender.Allowtorestfor15minutesbeforeserving.Thezucchiniwillabsorbmostoftheliquidthatremainsatthebottom.Dividethegratinintosixportionsandserve.

PeanutSpaghettiSquashNUTRITIONFACTSMakes4ServingsEachServingProvides:

2.28:1Ratio

Calories:163


Protein:1.77grams

Fat:15.17grams

310gramsor2cupscookedspaghettisquash

54gramsor¼cupmeltedcoconutoil(add1teaspoontoastedsesameoilforextraflavor)

16gramsor1tablespoonnaturalpeanutbutter,unsweetened,peanutsonly


12gramsor2tablespoonsslicedscallions

Salttotaste

Redpepperflakestotaste

1. Preheattheovento350°F.Lightlygreasea9×9-inchglassbakingdish.

2. Inasmallbowl,combinethecoconutoil,peanutbutter,soysauce,scallions,andseasonings.Stirverywelltocombine.

3. Spreadthespaghettisquashintothebakingdish.Pourthepeanutmixtureoverthesquash.Tossthesquashinthepeanutmixturetoevenlycoat.

4. Bakefor30minutes.Divideintofourportionsandserve.

DRESSINGSANDSAUCES

RoastedRedPepperSauce

CheeseSauce

ChimichurriSauce

Guacamole

TzatzikiSauce

TahiniDressing

RaspberryChiaVinaigrette

DijonVinaigrette

BaconVinaigrette

VeggieRanchDressing

ThousandIslandDressing

ChiliPowderBBQSauce

Low-CarbohydrateSalsa

TomatilloSalsa

KalePesto

ClassicTartarSauce

MisoButter

PeanutSauce

RoastedRedPepperSauceNUTRITIONFACTSMakes3ServingsRecipeYields:1½cups

ServingSize:½cup


6.27:1Ratio

Calories:182


Protein:1.01grams

Fat:18.82grams

Looking for a sauce that complements everything? This is it! Try this onsimple sautéed fish,grilledchickenandbeef,or even Italian sausages.Thissauceisoneofthemostdeliciouswaystosneakextrafatintoyourmeal.

85gramsor¾stickbutter

20gramsor⅛cupdicedyellowonion

250gramsor1cupdicedroastedredpeppers(rinseseedsoff)

2.5gramsor1teaspoonpaprika(sweetorhotdependingonwhatyoulike)


Pinchofsalt

2bayleaves

1. Ina2-quartpotovermediumheat,sautéthedicedonioninthebutteruntilsoft.

2. Addthedicedredpeppers,paprika,salt,andbayleavestotheonion.Simmertheingredientsforafewminutesuntilheatedthoroughly.

3. Addtheheavycreamtothepeppermixtureandsimmeruntilhot.

4. Removethebayleavesandblendthesaucewithanimmersionblenderuntilsmooth.Serveimmediately.

CheeseSauceNUTRITIONFACTSMakes6ServingsRecipeYields:2cups

ServingSize:⅓cup


2.75:1Ratio

Calories:364


Protein:10.26grams

Fat:34.79grams

This is a very thick, rich, and creamy cheese sauce. Is some persuasionneededtoeatvegetables?Thisshoulddothetrick!Lightoliveoilisusedinthis recipe because it has a neutral flavor.Any other neutral flavor oilwillworkaswell.


28gramsor2tablespoonsbutter

27gramsor⅛cuplightoliveoil

226gramsor8ouncesextrasharpcheddarcheese,shredded(about2¼cupsshredded)

1. Combinethecream,butter,andoilinaheavy-bottomedpot.Heatthecreammixtureoverlow-mediumheatuntilitishot.Oncethecreamishot,whiskintheshreddedcheese.Continuetowhiskuntilthecheeseiscompletelymeltedandthesauceisthoroughlycombined.Serveimmediately.

ChimichurriSauceNUTRITIONFACTSMakes8ServingsRecipeYields:1cup



20.12:1Ratio

Calories:125


Protein:0.21grams

Fat:13.55grams

Chimichurrisauceisafull-flavored,herb-infusedoil.Itispackedwithfreshflavorsandbrightensanydishitisservedwith.

30gramsor½cupchoppedparsley

30gramsor½cupchoppedcilantro,stemsandleaves




Pinchofsalt

Pinchofgarlicpowder

1. Combinealloftheingredientsinablenderorfoodprocessor.Blenduntilcombined,butnotcompletelypureed.Scrapethesidesonceandblendagain.Poursauceintoanairtightjarandserve.Storeintherefrigerator.

GuacamoleNUTRITIONFACTSMakes8ServingsRecipeYields:1cup



2.75:1Ratio

Calories:41


Protein:0.65grams

Fat:4.45grams

Usedasadip,sauce,orspread,guacamoleisaneasywaytoaddahealthyfattoanymeal.

230gramsor1cupverywellmashedHassavocado(about2largeavocados)

14gramsor1tablespoonmincedjalapeñopepper(about1mediumpepper)


15gramsor⅛cupchoppedcilantro,stemsandleaves

1.5gramsor½teaspoonmincedgarlic


1. Combinetheavocadowithallremainingingredientsandstirverywelltocombine.

2. Tostoretheguacamole,placeitintoaglassbowl,andpressitdowntoremoveairbubbles,thenflattenthetopwithafork.Pressplasticwrapdirectlyontooftheentiresurfaceoftheguacamoleandthencoverwithalid.

TzatzikiSauceNUTRITIONFACTSMakes12ServingsRecipeYields:1½cups



3.15:1Ratio

Calories:68


Protein:1.20grams

Fat:6.60grams

Freshandbrightarethetwowordsthatwillcometomindwhenyoutastethissauce.A traditionalMediterraneanyogurt-basedcondiment, tzatziki isoftenservedalongsidegrilledmeats.

115gramsor½cupsourcream

115gramsor½cupFage2%PlainGreekYogurt


40gramsor¼cupveryfinelymincedcucumber,noseeds

30gramsor2tablespoonsfreshlysqueezedlemonjuice

5gramsor1tablespoonsnippedfreshdillsprigs(tryfreshspearmintasanalternative)

1. Inabowl,stirallingredientstogetherverywelltocombine.

TahiniDressingNUTRITIONFACTSMakes8ServingsRecipeYields:1cup



3.67:1Ratio

Calories:231


Protein:3.86grams

Fat:22.83grams

A creamy dressing without any dairy. This is especially good served withmeatordrizzledonsalads.

108gramsor½cupcanolaoil

120gramsor½cuptahinipaste(100%groundsesameseeds)


15gramsor1tablespoonfreshlysqueezedlemonjuice


Optional:liquidsteviadrops

1. CombineallingredientsinaMasonjar.Covertightlywithalidandshaketocombine.Storeintherefrigerator.

RaspberryChiaVinaigretteNUTRITIONFACTSMakes6ServingsRecipeYields:¾cup



27.84:1Ratio

Calories:168


Protein:0.27grams

Fat:18.42grams

Use fresh raspberries for the best flavor, but frozen raspberries may besubstituted.Lightoliveoilisspecifiedbecauseithasamildflavorthatdoesnotcompetewiththeraspberries.

108gramsor½cuplightoliveoil

31gramsor¼cupraspberries,chopped

30gramsor2tablespoonsredwinevinegar

7.5gramsor½tablespoonwholechiaseeds

Tinypinchofsalt

Liquidsteviadropstotasteifdesired

1. CombineallingredientstogetherinaMasonjar.Coverwithatight-fittinglid,andshakevigorouslytocombine.Theraspberrieswillcontinuetobreakapartintoverysmallpieces.

2. Letthevinaigrettesitfortwohoursbeforeserving.Thiswillallowthechiaseedstosoftenandplumpupandthedressingtocontinuetothicken.

3. Shakeverywellbeforeserving.Storeinacoveredglassjarintherefrigerator.

DijonVinaigretteNUTRITIONFACTS(withlemonjuice)Makes6ServingsRecipeYields:¾cup



19.63:1Ratio

Calories:167


Protein:0.15grams

Fat:18.13grams

NUTRITIONFACTS(withbalsamicvinegar)Makes6ServingsRecipeyields:¾cup



9.06:1Ratio

171calories


Protein:0.17grams

Fat:18.10grams

Thisclassicdressinggoeswitheverything!Lemonyandbright,it’sfantasticon fish and spring vegetables. Try replacing the lemon juicewith balsamicvinegar.Thebalsamicvinegarpairswellwithdarkergreensandmeat.




3gramsor½tablespoonslicedscallions



1. InaMasonjar,combine,allingredients.Shakeverywelltocombine,makingsurethemustardhascompletelydissolved.Seasontotaste.Useimmediatelyorstoreintherefrigeratortightlysealed.

BaconVinaigretteNUTRITIONFACTSMakes8ServingsRecipeYields:1cup



4.95:1Ratio

Calories:171


Protein:2.95grams

Fat:17.42grams

Salad dressing does not get any better than this! For a “secret ingredient”twist,add1teaspoonofwhitetruffle–infusedoil.Theflavorofthetruffleoilcomplementsthesmokinessofthebaconandmakesthedressingastandout.


60gramsor¼cupcidervinegar(trywhitebalsamicvinegarasanalternative)

56gramsor2stripscrisp,cookedbacon,crumbledintopieces



2gramsor½teaspoonTruvia



Optional:5gramsor1teaspoonwhitetruffleinfusedoliveoil

1. Inasmallblendercuporaglasscontainerlargeenoughforanimmersionblender,combinealloftheingredients.Blendfor15to30secondsoruntilthedressinghasemulsifiedandthebaconhasbeenchoppedintoveryfinepieces.Thereshouldstillbesmallvisiblepiecesofbaconevenlydistributedinthedressing.

2. Seasonthedressingtotasteandserve.Thisisbestservedatroomtemperature.

VeggieRanchDressingNUTRITIONFACTSMakes16ServingsRecipeYields:2cups



13.55:1Ratio

Calories:136


Protein:0.37grams

Fat:14.61grams

Pouroverasaladoruseasadippingsauceformeat.Thisrecipe iskidandadultfriendly.

15gramsor⅛cupdicedcarrots

15gramsor⅛cupdicedredbellpeppers

15gramsor¼cupchoppedparsley

5gramsor1tablespoonslicedscallions

5gramsor¼cupsnippeddill

15gramsor1tablespooncidervinegar


230gramsor1cupfull-fatsourcream

235gramsor1cupmayonnaise

1teaspoonsalt

Optional:5–10liquidsteviadropstotasteifdesired

1. Inafoodprocessor,combinethecarrots,bellpeppers,parsley,scallions,anddill.Chopthevegetablesuntiltheyareveryfinelyminced.Removethelid,andscrapethesidesoftheprocessor,andchoponcemore.

2. Addtheremainingingredientsandblenduntilcompletelycombined.Scrapethesidesonceandblendagain.

3. Pourintoaglasscontainerwithalidandstoreintherefrigerator.

ThousandIslandDressingNUTRITIONFACTSMakes12ServingsRecipeYields:1½cups



25.99:1Ratio

Calories:144


Protein:0.12grams

Fat:15.68grams

Thousand Island dressing is really just a combination of three differentcondiments, mayonnaise, ketchup, and relish. Here, the recipe has beenreworkedforketogenicdietsbyusingsugar-freeingredientsthatstill impartthesameflavors.

5gramsor½tablespoonmincedyellowonion

80gramsor½cupdiceddillpickles

15gramsor1tablespoontomatopaste


235gramsor1cupmayonnaise


Optional:liquidsteviadropstotaste

1. Usingafoodprocesser,finelymincetheonionandpickles.

2. Addtheremainingingredientstothefoodprocessorandrununtilcompletelycombined.Scrapethesidesonceandrunagainforafewseconds.

3. Refrigeratethedressinginacoveredglassjar.

ChiliPowderBBQSauceNUTRITIONFACTSMakes4ServingsRecipeYields:¼cup



0.06:1Ratio

Calories:16


Protein:0.95grams

Fat:0.22grams

Thisrecipeproducesaverythick,concentratedpasteenoughfor1poundofmeat. Rub onto your choice of meat and grill so the natural sugars in thetomatopastecaramelize,creatingaflavorfulmeal.AddatablespoonofwatertomakealooserBBQsauceifdesired.Makealargebatchandfreezeleftoverportionsinthefreezerinicecubetrays.

30gramsor2tablespoonstomatopaste


15gramsor1tablespoonbalsamicvinegar

4gramsor2teaspoonschilipowder

1gramsor½teaspoonpaprika


0.5gramsor⅛teaspoononionpowder

0.5gramsor⅛teaspooncinnamon

0.1gramsorapinchofgroundcloves

¼teaspoonsalt

Optional:5dropsliquidstevia

1. Inasmallbowl,whisktogetherthetomatopaste,soysauce,andbalsamicvinegar.

2. Addthedryspicesandliquidsteviadrops,ifdesired,tothetomatomixtureandstirtocombine.Useimmediatelyorfreezeinindividualportions.

Low-CarbohydrateSalsaNUTRITIONFACTSMakes8ServingsRecipeYields:1cup



0.11:1Ratio

Calories:15


Protein:0.44grams

Fat:0.35grams

Youwillnotmisstheblandsalsathatcomesinajar!Thisrecipeisfreshandbright.Itissoeasyandquicktomake,youwillwonderwhyyounevertriedbefore.

250gramsor1cupcannedtomato

56gramsor¼cupcannedchilipeppers



15gramsor¼cupchoppedcilantro,stemsandleaves

saltandpeppertotaste

Optional:redpepperflakes

1. Placealloftheingredientsinablenderorfoodprocessor.Blenduntilcompletelycombined.Theonionsandcilantroshouldbeevenlychoppedanddistributedthroughoutthesalsa.Seasonwithsalt,pepper,andredpepperflakes,ifdesired.PourintoaMasonjar,cover,andrefrigerate.

TomatilloSalsaNUTRITIONFACTSMakes16ServingsRecipeYields:2cups



0.17:1Ratio

Calories:12


Protein:0.42grams

Fat:0.37grams

Tomatillos look likegreen tomatoescoveredwithapaperhusk. If they feelstickyunderthehusk,washthemundercoldwater.

454gramsor1poundfreshtomatillos

113gramsor1(4-ounce)candicedchilies



30gramsor½cupchoppedcilantro,stemsandleaves

Pinchofsalt

1. Removethepaperhusksandwashthetomatillos.Cuttheminhalvesandquarterssoallthepiecesareaboutthesamesize.

2. Inapot,combinethetomatillos,chilies,onion,andgarlic.Addenoughwatertothepotsothetomatillosarejustbarelycovered.Thetomatillosfloat,sobecarefulnottoaddtoomuchwater!

3. Bringthetomatillomixturetoaboil.Reducetheheattokeepthemixtureatahighsimmer.Simmerforabout30minutesoruntilthetomatillosarecompletelycookedthroughandeasilymashedwithafork.

4. Addthecilantroandsalttothecookedtomatillomixtureanduseanimmersionblendertopureethesalsaintoachunkyconsistency.Pourthecookedsalsaintoaglasscontainerandcovertightly.Allowtocoolbeforeservingorfreezing.

KalePestoNUTRITIONFACTSMakes24ServingsRecipeYields:1½cups



4.71:1Ratio

Calories:63


Protein:0.82grams

Fat:6.42grams

Pestowithapowderboostfromnutrientdensekale!Alwayshaveabatchofthisonhand toadd flavor tomeat,vegetables,andeveneggs.Freezesmallportionsinicecubetraysforlongerstorage.

45gramsor2cupspackedchoppedcurlykale

60gramsor½cupEnglishwalnutpieces


25gramsor¼cupgratedParmesancheese




Optional:Truviatotaste(tohelpcountersomeofthekale’sbitterness)

1. Combinethechoppedkale,walnuts,garlic,andParmesancheeseinafoodprocessor.Pulsefivetosixtimestocoarselychopthekaleandwalnuts.

2. Addthelemonjuiceandruntheprocessoronhigh.Pourtheoliveoilthroughthelidspoutinasteady,slowstreamuntilalloftheoilisincorporated.Thekaleshouldbeveryfinelymincedandallingredientsemulsified.

3. Tastethepestoforseasoningandaddsalt,pepper,andTruvia,ifdesired.

4. Pourintoanairtightjarandstoreintherefrigerator.

ClassicTartarSauceNUTRITIONFACTSMakes8ServingsRecipeYields:1cup



54:1Ratio

Calories:160


Protein:0.06grams

Fat:17.61grams

Usedillpicklesmincedfinelyinplaceofsugar-filledrelish.Ifyoulikeyoursauceslightlysweeter,useafewdropsofliquidstevia.


60gramsor¼cupfinelyminceddillpickles

Peppertotaste

Optional:afewdropsofliquidstevia

1. Combinealloftheingredientsinasmallbowl.Covertightlyandstoreintherefrigerator.

MisoButterNUTRITIONFACTSMakes8ServingsRecipeYields:½cup



11.14:1Ratio

Calories:107


Protein:0.42grams

Fat:11.46grams

Misobutteraddsauniqueflavortovegetablesandproteins.ItgoesespeciallywellwithAsianseasonings.

113gramsor1stickofbutter,roomtemperature

24gramsor4teaspoonswhitemisopaste

1. Inasmallbowl,stirthebutterandmisopastetogetheruntilwellcombined.Storethebutterinacoveredglassdishandkeeprefrigerated.

PeanutSauceNUTRITIONFACTSMakes4ServingsRecipeYields:½cup

ServingSize:⅛cup


2.85:1Ratio

Calories:132


Protein:2.19grams

Fat:12.66grams

Usecrunchypeanutbutterifyouwouldlikealittletextureinyoursauce.Addredpepperflakesforaspicierversion.

30gramsor2tablespoonscoconutmilk,full-fatandunsweetened

30gramsor2tablespoonscanolaoil

30gramsor2tablespoonspeanutbutter,unsweetened,peanutsonly



5gramsor1teaspoonveryfinelymincedfreshgingerroot


1. Inasmallbowl,whisktogetheralloftheingredientsuntilwellcombined.Storeintherefrigeratorinacoveredjar.

TREATSANDDESSERTS

DarkChocolateCandies

CaramelSauce

RefrigeratorCoconutMacaroons

Coconut–LimePopsicles

Cucumber–MintPopsicles

CinnamonChayoteSquash

FrozenOrangeCreamDelights

VanillaPudding

ChocolateChiaPudding

FluffyandLightVanillaCupcakes

CoffeeCake

PeanutButterCookies

Marshmallows

DarkChocolateCandiesNUTRITIONFACTSMakes12ServingsRecipeYields:12candies

ServingSize:1candy


4.66:1Ratio

Calories:56


Protein:0.38grams

Fat:5.65grams

Chocolatemakespeoplehappy! It canbeevenmore funwhenyoumake ityourself. Silicone chocolate molds are inexpensive and make for animpressivepresentation.Homemadechocolatesareeasytofillwithavarietyof raw ingredients includingmacadamia nuts, pistachios, chopped almonds,unsweetened coconut, or even chia seeds. You can also easily fill thechocolates with prepared caramel sauce, chocolate chia pudding, coconutmacaroon,ornutbutters.Thecombinationsarelimitless!

Truviaandliquidsteviawerebothtested.Liquidsteviahadaverybitteraftertastewhencombinedwith thechocolate.Truvia results inbetter flavor,butitcanbechallengingtodissolveintheheavycreambecauseitishighinfat.Thekey is toheat theheavycreamuntil it isveryhot.Continue to stiruntilallthegranulesofTruviahavedissolved.

55gramsor¼cupmeltedcacaobutter

30gramsor2tablespoons36%heavycream

10gramsor2teaspoonsTruvia(addmoreifyoulikethechocolatesweeter)

5gramsor1teaspoonpurevanillaextract

Pinchofsalt

20gramsor¼cupHershey’sunsweetenedcocoapowder

1. Inasmallpotoververylowheat,meltthecacaobutter.

2. Inasmallbowl,combinetheheavycream,Truvia,vanillaextract,andsalt.Stirwelltocombine.Microwavethecreammixturein5-secondintervalsuntilthecreamisveryhot.Stiraftereachheating.Continuetostiruntilall

theTruviagranuleshavedissolved.

3. Inaglassmeasuringcupwithaspout,combinethemeltedcacaobutter,heavycreammixture,andcocoapowder.Stiruntilitisverysmoothandshinywithnolumpsremaining.

4. Pourthechocolateintothemoldsandallowittoharden.Donotrefrigeratetospeeduptheprocess.Letthechocolatessitforonedaybeforeeatingthem.Thiswillhelpthechocolateflavorstomellowandcombine.

Toaddfillingsinsideofthechocolatecandies,fillthemoldshalfway.Allowthechocolatetobegin tosetup fora fewminutes.Next,addnutsor fillingsbyplacingaverysmallamount in thecenterofeachchocolate.Gentlypush it into thechocolate so it is lowerthanthetopofthemold.Atoothpickorwetfingers(forstickyfillings)arehelpfulforthispart. The chocolate should push up the sides of the mold, encasing the filling. Addadditionalchocolateifnecessarytoreachthetopofthemoldandcoverthefilling.

CaramelSauceNUTRITIONFACTSMakes8ServingsRecipeYields:1cup

ServingSize:⅛cup


19.04:1Ratio

Calories:162


Protein:0.41grams

Fat:17.61grams

Youwillbeamazed!Thesethreecommoningredientscombinedinauniquewayproducea caramel sauce thatwill leaveyouwantingmore.This is themost popular recipe I have ever created—check out a video tutorial ofmemaking this recipe on www.charliefoundation.org. Use salted butter for a“saltedcaramel”flavororunsaltedbutterforatraditionalcaramelflavor.Thisrecipeiseasytoreduceordouble,justuseequalpartsheavycreamtobutter.

The sauce will remain pourable at room temperature. If a pourableconsistency is desired, it is best enjoyed right away.When refrigerated, thesaucewillhardentotheconsistencyofbutter.Thisisidealformakingsmallcandies. It is not possible to reheat the sauce once it has hardened.Unfortunately,thesaucewillseparate.

114gramsor1stickbutter


20gramsor1tablespoonplus1teaspoonTruvia

Optional:pinchofsalt

1. Meltthebutterinasmallnonstickpanovermediumlowheat.Useawhiskandcontinuouslystiruntilitisalightbrowncolor.

2. Addthecream,Truvia,andsaltifusing,tothebutter.Thecreamwillbubbleandfoamwhenaddedtothebutter—thisisOK!Continuetowhiskuntilitbeginstofeelstickyandthesaucehasthickened,aboutonetotwominutes.

3. Removethepanfromtheheatandcontinuetostiruntilithascooledslightly.

http://www.charliefoundation.org

4. Allowittocoolalittlemorebeforeserving.Ifrefrigerated,thesaucewillharden.

RefrigeratorCoconutMacaroonsNUTRITIONFACTSMakes24ServingsRecipeYields:24macaroons

ServingSize:1macaroon


4.54:1Ratio

Calories:35


Protein:0.34grams

Fat:3.54grams

Looking for a no fuss, no bake dessert that satisfies the sweet tooth?RefrigeratorCoconutMacaroonsaretheperfectoption!


100gramsor1cupfinelyshreddeddriedcoconut,unsweetened


1. Inamixingbowl,stirtogetherallingredientsuntilverywellcombinedandtherearenolumpsofdriedcoconut.Packthemixturedownasmuchaspossible.Coverwithplasticwrapandletthemixturerestfortwohoursorovernight.

2. Useamelonballerorothersmallroundscooptodishoutsmallrounds.Arrangetheroundsinoneevenlayerinalargeplasticcontainer.Separateeachlayerwithapieceofwaxedorparchmentpaper.Coverandrefrigerate.

Coconut–LimePopsiclesNUTRITIONFACTSMakes6ServingsServingSize:⅓cup


2.72:1Ratio

Calories:67


Protein:0.64grams

Fat:6.35grams

Some individuals may be resistant to eating avocado. This is the perfectrecipetosneakthissuperfoodin.Thelimejuiceandsweetenertransformtheavocadointoarefreshingdessert.Thegreencolorwon’tevenbequestioned!

115gramsor½cupmashedavocado


61gramsor¼cupfreshlysqueezedlimejuice


Upto¾cupadditionalwater

1. Combineallingredientsinablender.Blenduntilcompletelysmooth.Makesureyouhave2cupsofliquidtotal.Ifnot,youmayaddmorewatertoreach2cups.

2. Pour⅓cupofthemixtureintosixpopsiclemolds.Freezeovernightoruntilcompletelysolid.

CoconutLimePopsicles

Cucumber–MintPopsiclesNUTRITIONFACTSMakes6ServingsRecipeYields:3cups

ServingSize:½cup


1.5:1Ratio

Calories:40


Protein:0.50grams

Fat:3.44grams

Feel like a cool refreshing treat but don’t want something overly sweet?Cucumber–Mint Popsicles are a great choice! Enjoy one of these cool andrefreshingpopsiclesonahotsummerday.

240gramsor2cupsfinelydicedEnglishcucumberwithpeel

1cupwater


2gramsor16freshmintleaves


1. Combineallingredientsinablenderandblendonfullspeeduntilcompletelypureed.

2. Pour½cupofthemixtureintoeachofsixpopsiclemoldsandfreezeovernight.

CinnamonChayoteSquashNUTRITIONFACTSMakes4ServingsRecipeYields:2cups

ServingSize:½cup


2.68:1Ratio

Calories:120


Protein:0.78grams

Fat:11.47grams

Vegetables for dessert! If you have never tried this type of squash before,don’t be afraid. It has averyneutral flavor and the texturewhencooked issimilar to cookedgreenapples. It’s agreatway to “hit the sweet spot” andenjoytheflavorsofanapplepiewithoutthehighcarbs.Chayotesquashhasanatural thickening quality similar to okrawhen it is cooked. If themixturebecomestoothick,addalittlemorewater.

300gramsor2cupspeeledandslicedthinchayotesquash


4gramsor½tablespoongroundcinnamon(ortryapiespiceblend)

10gramsor2teaspoonsTruvia

Pinchofsalt

2cupswater

Optional:dashofpurevanillaextract

1. Inapotovermediumheat,combinealloftheingredientsandbringtoafullsimmer.Simmerfor30minutesoruntilthewaterhasreducedbyhalfandthesaucehasthickened.Thesquashshouldbeverytender.

2. Allowthemixturetocoolbeforeserving.Topwithwhippedheavycreamforadditionalfat.

CinnamonChayoteSquash

FrozenOrangeCreamDelightsNUTRITIONFACTSMakes6ServingsRecipeYields:2cups

ServingSize:⅓cup


1.52:1Ratio

Calories:60


Protein:0.48grams

Fat:5.14grams

Sosimpleandsodelicious!Agreattreattohaveonhandduringthesummer.

170gramsor¾cupcoconutmilk,full-fatandunsweetened

124gramsor½cupfreshlysqueezedorangejuice


¾cupwater

1. Combineallingredientsina2-cupglassmeasuringcup.Itishelpfulifthemeasuringcuphasaspout.StirverywelluntilcompletelycombinedandtheTruviahasdissolved.

2. Pour⅓cupofthemixtureintoeachofsixpopsiclemoldsandfreezeovernight.

VanillaPuddingNUTRITIONFACTSMakes8ServingsRecipeYields:2cups

ServingSize:¼cup


4.36:1Ratio

Calories:235


Protein:2.54grams

Fat:23.68grams

Justlikeyoualwaysremembered,butbetter!Inplaceofmilk,thisrecipeusesanentire2cupsofheavycream,soitisextrarichanddelicious.Bestofall,itis ready in 30minutes. This is best servedwarm.The arrowroot flourwillhavearoughorsandytextureafterithascooled.Gentlywarmthepuddinginadoubleboilerifithasbeenrefrigerated.

476gramsor2cups36%heavycream

68gramsor4largeeggyolks

14gramsor3teaspoonsTruvia(4packets)

6gramsor2teaspoonsarrowrootflour


Pinchofsalt

1. Inaheavy-bottomedpot,whisktogetheralloftheingredients,makingsuretheeggyolksarecompletelycombined.Irecommendusingasmallwhiskthatcanreachintothecornersofthepot.

2. Placethepotovermediumheatandstirconstantlywithawhiskmakingsuretoscrapethebottomandsidesofthepot.Oncethepuddingmixturebeginstosteam,reducetheheattolow.

3. Continuetocookthepuddingforabout10minutes,continuouslystirringandscrapingthebottomandsides.Afterabout10minutes,itshouldbethickenoughtoleaveatrailwiththebackofaspoon.

4. Pourthepuddingthroughameshsieveintoeightramekinsorsmallcups.Letitcoolforabout15minutesandservewarm.Tostore,pressplastic

wrapontothesurfaceofthepuddingtopreventa“skin”fromforming.Covertightlyandstoreintherefrigerator.

ChocolateChiaPuddingNUTRITIONFACTSMakes6ServingsRecipeYield:1½cups

ServingSize:¼cup


2.73:1Ratio

Calories:86


Protein:1.33grams

Fat:8.20grams

Whenadded to liquid,chiaseedsswellandcreatea thickgel.Theyare theperfectingredientforano-cookchocolatepudding.

226gramsor1cupcoconutmilk,full-fatandunsweetened


5gramsor1tablespoonHershey’sCocoaPowder,unsweetened


½cupwater

1. Inabowl,whisktogetheralloftheingredientsmakingsuretherearenolumpsofcocoapowderorcoconutmilk.Coverthebowlandrefrigerateovernighttoallowthechiaseedstosoften.

2. Aftersittingovernight,givethepuddinganothergoodstir.Divideitintosixportions,cover,andstoreintherefrigerator.

FluffyandLightVanillaCupcakesNUTRITIONFACTSMakes12ServingsRecipeYields:12cupcakes

ServingSize:1cupcake


1.25:1Ratio



Protein:3.95grams

Fat:9.72grams

Everyonceinawhile,youjustneedalittlecake!Makeanentirebatchforapartyormakejustone.Youwillnotbedisappointedwiththisrecipe.Thekeyis towork fast, prep your tools, have the oven ready, and premeasure youringredients.Thedryingredientswillabsorbtheoilveryfastandyou’llwantto incorporate the eggwhites before thebatter becomes too stiff. Sopleasereadallthestepsofthisrecipebeforedivingin!Don’twanttomakealargebatch?Halfof the recipeprovidesenoughbatter for sixcupcakesorone9-inchcake.Seetheboxonthefollowingpageforasingleservingingredientlist.

360gramsor12largeeggwhites(discardyolks)

108gramsor½cupcanolaoil(donotusecoconutoil,itwillsolidifytooquickly)


56gramsor½cupcoconutflour

32gramsor¼cuparrowrootflour

49gramsora¼cupTruvia(14packets)

5gramsor1teaspoonbakingpowder

5gramsor1teaspoonbakingsoda


Pinchofsalt

1. Preheattheovento300°F.Prepareamuffinpanbyplacingoneparchmentpaperlinerineachwell.

2. Placeall12eggwhitesintoalargemixingbowl.Useanelectrichandmixertowhiptheeggsintostiffpeaks.Setaside.

3. Combinethecanolaoilandvanillaextractinasecondmixingbowl.Tothewetingredients,siftinthecoconutflour,arrowrootflour,Truvia,bakingpowder,bakingsoda,xanthangum,andsalt.Useasiliconespatulatoquicklycombinethewetanddryingredients.Thedryingredientswillabsorbthemoisturealmostimmediately.Usethesideofthespatulatomakesuretherearenolumpsordryingredientsinthebatter.

4. Scoopaboutaquarterofthewhippedeggwhitesintothecoconutflourmixture.Stirverywelltocombine;thebatterwillcontinuetothickenrapidly,keepstirring!

5. Addanotherquarteroftheeggwhitestothecoconutflourmixtureandbegintofoldtheingredientstogether.Useasiliconespatulatodividethebatterinhalf,scrapethebottomofthebowlandfoldthebottomofthebatteroverthetopuntiltheeggwhitesareincorporated—aboutfivetosixtimes.

6. Repeatthesamefoldingprocesstwomoretimeswiththeremainingeggwhites,addingaquarteroftheeggwhiteseachtime.Useawhiskifabsolutelynecessarytobreakupanyremainingbatterlumps.ItisOKiftherearesmallspotsofeggwhite.

7. Oncealloftheeggwhitesareincorporated,useaspoonoraportionscooptofillthecupcakelinersaboutthreequartersofthewayfull.Youshouldhave12equalcupcakes.Bakefor30minutes.Donotbetemptedtoopentheovendoororrotatethepan!Thiswillcausethecupcakesnottoriseashigh.

8. Afterbaking,letthecupcakescoolinthepanforabout15minutesandthencarefullyremovethemtoacoolingrack.Oncecool,storetheseinanairtightcontainer.

ForOneFluffyandLightVanillaCupcake

30gramsor1largeeggwhite(discardyolk)

10gramsor2teaspoonscanolaoil

1gramor5dropspurevanillaextract

5gramsor½tablespooncoconutflour

3gramsor1teaspoonarrowrootflour


0.5gramsor⅛teaspoonbakingpowder

0.5gramsor⅛teaspoonbakingsoda

Atinypinchofxanthangum

Atinypinchofsalt

Followthesameprocessasforthefullrecipe,usingsmallermixingbowls.

CoffeeCakeNUTRITIONFACTSMakes12ServingsRecipeYields:Two9-inchcakes

ServingSize:⅙ofonecake

EachServingProvides

1.95:1Ratio

Calories:273


Protein:7.48grams

Fat:24.73grams

Enjoy this classic dessertwithout all of the carbs!This cakeuses the samerecipeasFluffyandLightVanillaCupcakes(page132)excepttheeggyolksare reserved and transformed into a cinnamon streusel topping. The listedserving sizes are very generous. If the carb allotment is too high, half of aservingwillstillbeenoughforatreat!

1batchofFluffyandLightVanillaCupcakebatter(page132)

204gramsor12eggyolks

113gramsor1stickbutter,roomtemperature

28gramsor¼cupalmondmeal

28gramsor¼cupcrushedpecans

14gramsor2tablespoonscinnamon(reservealittleforsprinklingontopifdesired)



1. Preheattheovento350°F.Greasethebottomandsidesoftwo9-inchpanswithbutter.Cutparchmentpapertofitthebottomofthepansandlinethebutteredpans.

2. Inamixingbowl,combinetheeggyolks,butter,almondmeal,pecans,cinnamon,Truvia,andvanillaextractwithanelectrichandmixer.ItisOKifthereiseggwhitemixtureonthebeatersfrommakingtheFluffyandLightVanillaCupcakebatter.

3. Pourthepreparedvanillacupcakebatterintothetwolinedpans.Drop

evenlyspacedspoonful’softhecinnamonmixtureontopofthevanillacakebatter.Usehalfofthecinnamonmixtureforeachcakepan.Useaknifetoswirlthecinnamonmixtureintothecakebatter.Donotcompletelymixthecinnamonmixtureintothecakebatter;youwanttocreatea“swirled”effect.

4. Bakethecakefor30minutesoruntilatoothpickinsertedintothecentercomesoutclean.Allowthecakestocoolfor15to20minutesbeforecuttingeachcakeintosixslices.

PeanutButterCookiesNUTRITIONFACTSMakes16ServingsRecipeYields:16cookies

ServingSize:1cookie

EachServingProvides

2.99:1Ratio

Calories:104


Protein:2.25grams

Fat:10.09grams

Achildhoodfavorite!PeanutButterCookiesareamongtheeasiestdessertstomake.Withjustahandfulofingredientsandafewminutesoftimeyouwillhaveadesserttosatisfyasweetcraving.Foranextrarichdessert,spread1to2 teaspoons ofCaramel Sauce (page 124) between two cookies to create acaramelpeanutbuttercookiesandwich.Usechunkyorsmoothpeanutbutterdependingonwhatyoulike!

129gramsor½cuppeanutbutter,unsweetened,peanutsonly

113gramsor1stickbutter,roomtemperature

50gramsor1largeegg


4gramsor2teaspoonscoconutflour


2. Inaglassmixingbowl,combineallingredientsusinganelectrichandmixer.Scrapethesidesandmixagain.

3. Useatablespoontoscoop16scoopsofcookiedoughontothebakingsheet.Spacethecookiesabout2inchesapart.Bakefor10to12minutes.Theedgesshouldbegoldenbrownandcrispy.

4. Allowthecookiestocoolforaboutfiveminutesonthebakingsheet.Useathinspatulatotransferthemtoacoolingrack.Oncecompletelycool,storeinanairtightplasticcontainer.

MarshmallowsNUTRITIONFACTSMakes16ServingsRecipeYields:16marshmallows

ServingSize:1marshmallow

EachServingProvides

1.46:1Ratio

Calories:63


Protein:2.67grams

Fat:5.37grams

Marshmallowsaresoeasytomake,andyouwillbegladyoudid!Thesearelight, fluffy, andclosely resemble the sugaryones from the store.Themostdelicious way to add fat to marshmallows is to dip them in the meltedchocolatefromtheDarkChocolateCandiesrecipe(page122).Thisisthebestlow-carbmarshmallowrecipeyouwillevertry!

Pleaseusepasteurizedeggsintheshelltomakethisrecipesincetheeggwhiteswillbeeatenraw.Pasteurizedeggsmaytakelongertowhipintostiffpeaks.Useametalorglassbowlthatiscompletelycleananddry.Anyfatonthebowlormixerwillpreventthewhitesfromwhipping.Allowtheeggstocometoroomtemperatureintheshellbeforewhipping.Useastandmixeroranelectrichandmixer.Theprocesscouldtakeupto10minutes.


29gramsor8teaspoons(4packetsunflavoredgelatinpowder)

8gramsor1tablespoonarrowrootflour



Pinchofsalt

120gramsor4largeeggwhites

1. Preparea9×9-inchglassbakingdishbyliningthebottomwithparchmentpaper.Thesidesdonothavetobelined.

2. Placetheeggwhitesintoalargeglassormetalmixingbowlandwhiponhighspeeduntiltheyhaveformedstiffpeaks.Settheeggwhitesaside.

3. Inacoldpot,whisktogethertheheavycream,gelatin,Truvia,arrowrootpowder,andsalt.Setthepotovermediumlowheat.Gentlyheatuntilthegelatinhasdissolved.Themixturewillbeverythickandsticky.

4. Mixthegelatinmixtureintotheeggwhitesbypouringaveryslowsteadystreamofgelatinmixtureintotheeggwhites.Whileyouarepouringthemixture,runthemixeronlowspeedtoincorporatethegelatinintotheeggs.Scrapethesidesofthebowlonceandmixagain.Theeggmixtureshouldbethickandshiny.

5. Pourtheeggmixtureintotheglassbakingdishandrefrigerateuntilfirm,abouttwohours.Usingasharpknife,slicethemarshmallowinto16squares.Separatethemarshmallowsandstoreinanairtightcontainerintherefrigerator.

BEVERAGES

HalfandHalfIcedTea

ChiaFresca

ElectrolyteReplacementWater

ThaiIcedTea

HalfandHalfIcedTeaNUTRITIONFACTSMake16ServingsRecipeYields:1gallon

ServingSize:8ounces

Decaffeinatedteaisconsidereda“free”beverage.

1tablespoonoflemonjuicehas1gramofcarbohydrate

No,thisisnot“SouthernSweetTea,”butaddasqueezeoflemonandafewicecubesandyouhavearefreshingdrinkforahotday.Overtime,youwilladjusttothelackofsweetnessandbegintoactuallytastethetea!Useliquidsteviadropsifyouneedto,butreducetheamountlittlebylittleovertimeasyourtasteadjusts.

4bagsdecaffeinatedgreentea

4bagsdecaffeinatedblacktea

1gallonofwater,dividedinhalf

1. Inapotwithalid,bring½gallonofwatertoafullboil.Oncethewaterhasboiled,turnofftheheatandplacealleightteabagsintothehotwater.Donotsubmergethetags.Coverthepotwithalidandletteasitovernightoruntilitisroomtemperature.

2. Removeanddiscardtheteabagsandpourtheteaintoa1gallonpitcher.Addtheremainingwaterandrefrigerateuntilitiscold.

3. Servewithalemonwedgeandice.

ChiaFrescaNUTRITIONFACTSMakes8servingsRecipeYields:2quarts

ServingSize:8ounces

0.75:1Ratio

Calories:15calories


Protein:0.56grams

Fat:1.02grams

Boredwithplainwater?TryChiaFresca. It tastes likeslightlysweet lemonwater.Thehydratedchiaseedsdon’taddanyflavor,buttheyswellandcreateagelatinousouterlayerthatyoucanchew.Foranextrarefreshingtwist,usesparklingmineralwater,butifyoudo,besuretomixgentlywithaspoonandnotshake.

2quartswater



Optional:7gramsor1½teaspoonsTruvia

1. Ina2-quartglasscontainer,combineallingredients.Ifusingplainwater,shakeverywellorstirwithawhisk;ifusingcarbonatedwater,stirgentlywithaspoon.Refrigerateandservecold.Besuretostirimmediatelybeforeserving.

ElectrolyteReplacementWaterNUTRITIONFACTSMakes4ServingsRecipeYields:1quart

ServingSize:8ounces

RecipeProvides:

700milligramsPotassium

1,500milligramsChlorine

27milliequivalentsBicarbonate

1,200milligramsSodium

Stayinghydratedwhileonaketogenicdietisveryimportant.Youcanmakeasimple electrolyte replacement beverage at home with a few simpleingredients. The nutrients listed above are similar to what is provided incommercialelectrolytereplacementbeverages.Themainingredientsareshelfstableandshouldalwaysbekeptonhandincaseofillness.Thebonusis,youcontroltheingredientsandareabletoeliminateartificialcolors,sweeteners,andpreservatives.Thisbeveragemayalsobeusedonveryhotdaysorwhenyou may be perspiring a lot. This is considered a “free” beverage whenelectrolytereplacementisnecessary.

Addflavortothebeveragebyusingliquidsteviadropsforsweetnessorthe zest from lemons, limes, or oranges. The zest will infuse the beveragewiththe“essence”ofthecitruswithoutaddingextracarbohydrate.

4cupsfilteredwater

½teaspoonbakingsoda

½teaspoonMortonLiteSalt

Optional:liquidstevia

Optional:citruszest

1. Dissolvethesaltsinthewater.Addoptionalflavoringsifdesired.

2. Drink8ounceseverytwohourswhenneeded.

ThaiIcedTeaNUTRITIONFACTSMakes1ServingRecipeYields:16ounces

ServingSize:16ounces

4.87:1Ratio

Calories:99


Protein:0.66grams

Fat:10.08grams

Traditional blends of Thai tea contain an artificial orange coloring. Useregular decaffeinated black tea bags or try vanilla-infused herbal tea. Thebeveragewillnothavethesamecolor,butitwilltastejustasgood!

12ouncesbrewedandcooleddecaffeinatedtea(strongerisbetter)

56gramsor¼cupcoconutmilk,full-fatandunsweetened

Ice

Optional:liquidsteviadrops(usevanillaflavordropsifyoudonothavevanillainfusedtea)

1. Pourthebrewedteaovertheiceina20-ounceorlargercup.

2. Pourthecoconutmilkovertheteaandstir.Addliquidsteviadropsifusing.Enjoy!

AcknowledgmentsThank you Jim andNancyAbrahams for foundingTheCharlie Foundationandbringingawarenessof theketogenicdiet to thosewhoneed it themost.Charlotte’s life and thousands of others have been saved because of yourworkpromotingthedietasa“firstlinetreatment”forpediatricepilepsy.

ThankyoualsoforyoursupportinsharingmyketogenicrecipesonTheCharlie Foundation website. Being able to see pictures of the recipes andvisualizewhat the diet consists of hasmost definitelymade ketogenic diettherapiesmoreapproachabletothoseconsideringthem.

Thisbookandourpersonalsuccesswithketogenicdiettherapyhavebeenmadepossiblebyketodietitianextraordinaire,BethZupec-Kania,RDN,CD.Beth’s20plusyearsofexperiencewithketogenicdiettherapiesandworkindevelopingandmaintainingtheKetoDietCalculator©hasbeeninstrumentalin themainstream acceptance of diet therapy.Words cannot summarize thedifferenceyouhavemadeinsomanylives.

Indexalmondflour,11,16,24,63

almonds,43,75,91

anchovypaste,26

appetizers

Bun-FreeCheddarAvocadoBurgers,50

CodBiteswithClassicTartarSauce,45

Flax–HempCrackers,31

Guacamole,105

HamandCheesePuffs,48

Low-CarbohydrateSalsa,114

PepperoniandPestoPizza,51

SpinachandRicottaFilledPortabellaMushrooms,49

TomatilloSalsa,115

TunaPatties,47

arrowrootflour,11,130,132,133,137

avocados

BreakfastTaco,18


Coconut–LimePopsicles,126

CucumberandAvocadoRelish,88

GreenSmoothie,22

Guacamole,105

SrirachaScallopRoll,81

VeganTacoSalad,75

AwesomeWaffles,11–12

bacon,85

BaconVinaigrette,110

BakedCodwithRoastedRedPepperSauce,77

BakedEggswithCreamandHerbs,23

BasicQuiche,16–17

beef

BeefandMushroomStew,58

BracioleinTomatoBroth,59–60

broth,54–55,58,59–60


CheesesteakPlate,56

ClassicBeefChili,54–55

ground,50,54–55

MisoBeef,57


beefsteak,56

beverages,140–143

blueberries,24

BlueberryAlmondSpoonbread,24


breads


FiberRolls2.0,4–5

breakfast

AwesomeWaffles,11–12


BasicQuiche,16–17


BreakfastCasserole,19

BreakfastPorridge,13

BreakfastTaco,18

ChocolatePeanutButterBreakfastShake,20–21

CinnamonGranola,14–15

FiberRolls2.0,4–5

GreenSmoothie,22

YogurtBase,6–10



BreakfastTaco,18

broccoli,91

BuffaloChickenMeatballs,63


burgers,50

ButternutSquashSoup,38–39

cabbage

Coleslaw,84

DaikonRadishandTahiniSalad,29

EggandCauliflowerFriedRice,76

GermanRedCabbage,94

RoastedCabbageNoodles,90

CaesarSalad,26

cake,134–135

capersinbrine,30,43,65–66

CaramelSauce,124

carrots,34,35–36,111

casserole,19

cauliflower,61,62,63,92,93,96

CauliflowerRice,92


SimpleRoastedCauliflower,93

TurnipandCauliflowerMash,96

CauliflowerRice,92

celery


ChickenSalad,32

CreamlessCreamyChickenSoup,34

Easy-Does-ItSoup,37

EggSalad,33

GreenMinestroneSoup,40

HomemadeChickenBroth,35–36

cheddarcheese,16,19,48


CheeseSauce,103

CheesesteakPlate,56

StuffedPoblanoPeppers,74

cheese.SeealsoCheddarcheese;Parmesancheeseblue,28

cream,4–5,44

feta,30,42

gruyère,16–17

MontereyJack,67

mozzarella,51,87

ricotta,49

CheeseSauce,103

CheesesteakPlate,56

ChiaFresca,141

chiaseeds,13,108,131,141

chicken.SeealsoChickenbroth


ChickenEnchiladas,67

ChickenPeanutCurry,61–62

ChickenPiccata,65–66

ChickenSalad,32

CreamyBalsamicChicken,64

CreamyPiccata,65–66



HomemadeChickenBroth,35–36

chickenbroth,34,37,38,40,41,65,70–71




ChickenSalad,32

chili,54–55

ChiliPowderBBQSauce,113

chilies,115

ChimichurriSauce,104

chocolate,20–21,122–123,131

ChocolateChiaPudding,131


CinnamonChayoteSquash,128

CinnamonGranola,14–15

clams,80


ClassicTartarSauce,117

coconut.SeealsoCoconutflour;Coconutmilk;Coconutoil


CoconutConcentrate,9–10

CoconutShrimpwithPeanutSauce,78–79

RefrigeratorCoconutMacaroons,125


coconutflour,1,4–5,48,132–133,136


CoconutMayonnaise,27

coconutmilk





Cucumber–MintPopsicles,127

Easy-Does-ItSoup,37

FrozenOrangeCreamDelights,129

GreenSmoothie,22

PeanutSauce,119


SpinachandLemonSoup,41

ThaiIcedTea,143

coconutoil,4,13,27,48,56,61,76,90,100


cod,45,77



CoffeeCake,134–135

Coleslaw,84

concentratesfromfruit


LemonConcentrate,7–8

LimeConcentrate,8

OrangeConcentrate,9

cookies,125,136

crackers,31

CreamedSpinach,98



crèmefraiche,6,68–69

cucumber,22,106,



Cupcakes,FluffyandLightVanilla,132–133


DarkChocolateCandies,122–123

desserts

CaramelSauce,124




CoffeeCake,134–135


DarkChocolateCandies,122–123

FluffyandLightVanillaCupcakes,132–133


Marshmallows,137–138

PeanutButterCookies,136


VanillaPudding,130

DeviledClams,80

DijonVinaigrette,109

dillpickles,112,117

dinner





CheeseSteakPlate,56







DeviledClams,80


MisoBeef,57

Moussaka,68–69

PorkCarnitaswithChimichurriSauce,72–73

PorkTenderloinwithDijonSauceandRutabagaNoodles,70–71



VeganTacoSalad,75

dips

Guacamole,105

Olive,Basil,andAlmondTapenade,43

RoastedEggplantDip,42

SmokedSalmonDip,44

dressings

BaconVinaigrette,110

DijonVinaigrette,109

RaspberryChiaVinaigrette,108

TahiniDressing,107

ThousandIslandDressing,112

VeggieRanchDressing,111

drinks,140–143

ChiaFresca,141

ElectrolyteReplacementWater,142

HalfandHalfIcedTea,140

ThaiIcedTea,143

Easy-Does-ItSoup,37

EggSalad,33

eggplant,42,68–69

Moussaka,68–69


eggs


BasicQuiche,16–17


EggSalad,33

ElectrolyteReplacementWater,142

Enchiladas,Chicken,67

fats,2

FiberRolls2.0,4–5

fish.SeeSeafood

flanksteak,57,59–60

Flax–HempCrackers,31

flaxseedmeal,4,13,14,24,54,57,74

flour,1.SeeAlmondflour;Arrowrootflour;Coconutflour

FluffyandLightVanillaCupcakes,132–133

freshproduce,1


fruit,1

fruitconcentrates



LimeConcentrate,8

OrangeConcentrate,9

GermanRedCabbage,94

GermanTurnipSalad,85

ghee,37

Granola,Cinnamon,14–15


GreenSmoothie,22

GrilledBalsamicRadicchio,97

groundbeef,50,54–55

Guacamole,105

HalfandHalfIcedTea,140

ham,48

HamandCheesePuffs,48

hempseeds,31,41,75,86

HempseedTabouli,86

herbs,2

iceberglettuce,26,75

kale,22,40

KalePesto,116

KaleShreds,89

lamb,68–69


lettuce,26,75

lightmeals.SeeAppetizersLimeConcentrate,8


macadamianuts

BasicQuiche,16–17

CinnamonGranola,13



VeganTacoSalad,75

Marshmallows,137–138

MCToil,20–21

meat.Seespecifictypes

Meatballs,BuffaloChicken,63

MediterraneanTunaSalad,30

milk.SeeCoconutmilk

mint,127

MisoBeef,57

MisoButter,118

misopaste,57,118

Moussaka,68–69

mushrooms,49,57,95

nuts

almonds,43,75,91

macadamia,13,16,29,34,75

pine,28,42,59–60

walnuts,116

oatbran,13

oil,57,61–62,76.SeealsoCoconutoil

olives,30,43,87

Olive,Basil,andAlmondTapenade,43

OrangeConcentrate,9

palmoil,61–62

paprika,102,113

Parmesancheese,26,49,59,68,98,99,116

peanutbutter


PeanutButterCookies,136

PeanutSauce,119

PeanutSpaghettiSquash,100

peanuts,61–62

pecans,134–135

PepperoniandPestoPizza,51

peppers.SeealsoRedpeppers

chili,114

green,56

jalapeno,105

poblano,74

red,19,30,42,56,102,111,125

yellow,56

pickles,112,117

pinenuts,28,42,59–60

Pizza,PepperoniandPesto,51

popsicles,126

porridge,29

pork,70–74

PorkCarnitaswithChimichurriSauce,72–73

PorkTenderloinwithDijonSauceandRutabagaNoodles,70–71

produce,1.SeealsoFruit;Vegetables

pudding,130,131

Quiche,Basic,16–17

Radicchio,97

radish,29

raspberries,RaspberryChiaVinaigrette,108


relish,88

rice

CauliflowerRice,92


RoastedBroccoliwithAlmonds,91



RoastedRedPepperSauce,102

romainelettuce,26,75

rosemary,35

rutabaga,70

salad

CaesarSalad,26

ChickenSalad,32


Dressings.Seedressings

EggSalad,33


SpinachandGrilledRadicchioSaladwithBaconVinaigrette,28

salmon,44

Salsa,Low-Carbohydrate,114–115

sauce

CheeseSauce,103

ChiliPowderBBQSauce,113

ChimichurriSauce,104

ClassicTartarSauce,117

KalePesto,116

PeanutSauce,119

RoastedRedPepperSauce,102

TzatzikiSauce,106

SautéedSavoryMushrooms,95

scallions,33,85,100,109,111

ScallopRoll,Sriracha,81

seafood




DeviledClams,80


SmokedSalmonDip,44


TunaPatties,47

seaweed,81

seeds,54–55,72–73.SeealsoChiaseeds;Hempseeds

sesameoil,57,76

Shake,ChocolatePeanutButterBreakfast,20–21

Shrimp,Coconut,withPeanutSauce,78–79

sidedishes

CauliflowerRice,92

Coleslaw,84

CreamedSpinach,98


GermanRedCabbage,94



Guacamole,105

HempseedTabouli,86

KaleShreds,89






TomatoandBabyMozzarellaSalad,87


ZucchiniandOnionGratin,99


SmokedSalmonDip,44

Smoothie,Green,22

soup



Easy-Does-ItSoup,37



spaghettisquash,19,100

spearmint,106

spices,2

spinach

CreamedSpinach,98

SpinachandGrilledRadicchioSaladwithBaconVinaigrette,28


SpinachandRicottaFilledPortabellaMushrooms,49

squash




Easy-Does-ItSoup,37



steak


CheesesteakPlate,56

MisoBeef,57

stewmeat,57

stews,58


sweeteners,1–2

Tabascosauce,18

tacos,18,75

TahiniDressing,107

TartarSauce,,Classic,117

tea,140–143

ThaiIcedTea,143

ThousandIslandDressing,112

thyme,35–36,59–60,70–71

TomatilloSalsa,115


tomatoes


HempseedTabouli,86


Moussaka,68–69

paste,112,113


tortillas,18,46,67

tuna


TunaPatties,47

turnips,85,96



TzatzikiSauce,106

VanillaPudding,130

VeganTacoSalad,75

vegetables,1

CauliflowerRice,92

Coleslaw,84

CreamedSpinach,98


GermanRedCabbage,94



HempseedTabouli,86

KaleShreds,89








ZucchiniandOnionGratin,99

VeggieRanchDressing,111

vinaigrette.Seedressings

Waffles,Awesome,11–12

walnuts,116

wheyprotein,13,20

yogurt,106.SeealsoYogurtBase

YogurtBase,6.Seealsofruitconcentrates

Zucchini

andOnionGratin,99


MisoBeef,57

AbouttheAuthors

DawnMarieMartenz isanAirForcewifeandamotherof two,currentlyresidinginWashington,DC.Herdaughter,CharlotteMartenz,wasdiagnosedwith Dravet’s Syndrome in 2007 and was subsequently started on theketogenicdietinJune2010.Sincestartingthediet,Dawnworkedtirelesslytofine tune itsperformance foroptimal seizurecontrol forCharlotte. In2011,DawncollaboratedwithLauraCramp,RD,fromChildren’sNationalMedicalCenter in Washington, DC to write The Keto Cookbook, the first bookdedicatedentirelytoketogenicrecipesatthe4:1ratio.Dawninnovatednew,flavorful, and aesthetically pleasing ketogenic recipes to improve thepalatabilityof thedietwhilemaintainingoverallcomplianceandadherence.Following the success of the book, www.ketocook.com was created as ameanstocontinuesharingrecipeswithfamiliesworldwide.Currently,Dawnhas partnered with The Charlie Foundation for Ketogenic Therapies tocontinue providing high quality, dietitian-approved recipes for all types ofketogenic diet therapies. She regularly attends conferences and offersketogenic cooking demonstrations. She is dedicated to continued efforts ofcreatingenjoyableandreliablerecipesandhelpingothersbecomesuccessfulintheirjourneyofketogenicdiettherapies.

BethZupec-Kania is aRegisteredDietitian andNutritionistwhoworks topromotesafeandeffectiveuseofketogenictherapies.Shehaswrittenmanypublications and designed KetoDietCalculator©, a web-based program forcalculating ketogenic diets.Beth is a consultant toTheCharlieFoundationfor Ketogenic Therapies and has provided ketogenic training to over 150medicalcentersworldwide.Shefeelsprivilegedtobeinvolvedinthelivesofpeople who have tried ketogenic diet therapies. Their cooperation and

http://www.ketocook.com

diligencehasfueledhereffortstoeducatethecommunityandprofessionalstomake the diet more available, easier to manage, and more delicious.Withresearch underway on the impact of ketogenic diets in many differentconditions,itishergreatesthopethatthesespecialdietsevolvetothelevelofdiseaseprevention.

the modified keto cookbook...ketogenic diet, please read modified ketogenic diet therapy, 1:1 and...

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