KETO Cookbook Digital Final - Spreads PDF
KETO Cookbook Digital Final - Spreads PDF
KETO Cookbook Digital Final - Spreads PDF
KETO
COOKBOOK
D ON
Y HEN
EM
JER
IS E&
L O U
Page 2 Page 3
Table of contents
FOREWORD page 4
Is This Cookbook Right For You? page 6
Copyright © 2016 J&L Publishing LLC Is A Ketogenic Diet Safe? page 9
Second Edition Will A Ketogenic Diet Help Me Lose Weight? page 10
Copyright © 2016 J&L Publishing LLC Mistakes To Avoid page 11
All rights reserved. This work may not be reproduced or distributed - in whole or in part
- by any means or in any form, electronic or otherwise, or stored in a database or other
4 Tips For Meal Planning page 15
retrieval system, without the express, written permission of J&L Publishing LLC.
CHAPTER 1: Breakfast page 16
Disclaimer: This book is intended for entertainment and informational purposes only.
Please consult your doctor or other medical professional before undertaking any new diet or
exercise program. All nutritional data provided are estimates and should not be relied upon
CHAPTER 2: Appetizers page 40
for any medical purposes. The publisher and author of this cookbook are in no way liable
or responsible for any adverse effects that may arise (directly or indirectly) as a result of the CHAPTER 3A: Chicken Entrees page 58
information provided in this book.
Photo copyrights: All recipe photo copyrights owned by Louise Hendon - other design
CHAPTER 3B: Beef Entrees page 80
images are from fotolia.com.
Links: Some links in this book may be affiliate links.
CHAPTER 3C: Pork Entrees page 105
CHAPTER 3D: Fish and Seafood Entrees page 117
CHAPTER 3E: Other Entrees page 132
CHAPTER 4: Side Dishes page 139
CHAPTER 5: Desserts, Breads & Snacks page 156
CHAPTER 6: Condiments, Seasoning & Sauces page 176
CHAPTER 7: Drinks and Broths page 189
KETOGENIC MEAL PLAN page 196
KETOGENIC FOOD LIST page 198
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Foreword
Scientists continue to look for a biochemical advantage to being in a state of
ketosis, but my prediction is there is no such advantage.
That might sound surprising, since I’m such a huge fan of the ketogenic diet.
Do you remember the first time you heard of the Toyota Prius? But I believe that ketogenic diets work their magic for weight loss through appetite
suppression.
You might have loved or hated the idea of a hybrid car. Either way, shortly after
you first heard about the Prius, you probably started seeing them everywhere. Make no mistake, though - this appetite suppression is both a powerful and dangerous
tool. It’s extremely powerful if you want to lose weight. The primary reason
That’s what happened to me with the ketogenic diet. And like the Prius, there’s a people fail on diets is because they get hungry and can’t stick to the diet.
good reason that the ketogenic diet is exploding in popularity.
On the other hand, appetite suppression is a bit dangerous if you are an elite
When I first heard about ketosis (from The Art and Science of Low Carbohydrate athlete with no desire to lose weight. Excessive calorie restriction for extended
Performance), I was eating a high-carb Paleo diet. And I was doing pretty well on periods of weeks or months leads to metabolic adaptations that lead to
it. unfavorable changes in body composition. So please be wary!
I had healed my autoimmune condition. Plus, as a professional cyclist, my Most of the people who come to me for help have very specific complaints like
performance was very good. fatigue, insomnia, digestive and hormonal issues. For these people, I recommend
putting ketosis on the backburner until we’ve resolved their complaints.
So I was a bit skeptical. After all, how on earth could an elite cyclist ever perform
without carbohydrates? Often I hear back from these people months after they’ve finished a healing
program: “I’m in ketosis, and I feel fantastic,” they say. Especially the men - men
But I just kept hearing about this diet. Every time I listened to a podcast, people always seem to do great on ketogenic diets, and by great I mean leaner, stronger
were talking about this new anti-inflammatory and ultra-efficient energy source and more energetic than ever.
called beta-hydroxybutyrate.
So, if you’re at the end of your healing and ready to get leaner, stronger, and
And the people talking about ketosis were people I greatly respected. Tim Noakes regain your energy, then please let Louise’s book help you – enjoy her delicious
got excited about high-fat and ketogenic diets. And then I interviewed the brilliant and nutritious recipes.
Dominic D’Agostino for my podcast. What he said blew me away and pushed me
over the edge and into a new way of eating. We’re now good friends. Remember to prioritize food quality, resist the temptation to eat high-fat dairy,
avoid artificial sweeteners as much as you can, and don’t forget to eat vegetables!
I won’t say that I’ll never go back to eating more carbs. But I can’t imagine it
right now. I love having more energy than ever and especially being free from Luckily if you follow the recipes in this book, all of these important aspects of a
constant hunger. ketogenic diet that most people forget about will be easy to implement as all of the
recipes already take these aspects into account.
My health is better than ever, and my performance on my bike is amazing. And in
my practice, many of my clients also see amazing results from a ketogenic diet. So, all that’s left is for me to wish you luck and to enjoy all that extra energy you’ll
be living with.
That’s why I love that Louise has created this amazing cookbook. It’s a tool that
you can use to greatly improve your health and likely lose more than a few pounds
if you want. Christopher Kelly
Nourish Balance Thrive
So what’s the secret to ketosis? www.nourishbalancethrive.com
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Page 6
IS THIS Page 7
O KBO O K
CO Over the past 7 years, I’ve helped a lot of
RIGHT
people lose weight and heal their bodies.
?
I’ve also personally tried Low-Carb, Paleo,
Now...
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2. Carbohydrates are
The ketogenic diet has gotten popular recently 1. Ketosis is NOT the 3. Pay Attention to
NOT Essential for the
as an effective fat loss diet. But it was originally Same as Ketoacidosis. Your Gut Health
Human Body.
designed in the 1920s by Dr. Russell Wilder at the
Mayo Clinic. Many people (including This is another common Over the years, this is one
Dr. Wilder used ketogenic diets as an effective medical professionals) get confused misconception. of the biggest mistakes I’ve seen
treatment for epilepsy in children. However, after about this. Ketosis is when your Protein, some fats, and people make.
anti-seizure medications became widely available, the body uses ketones as its primary many vitamins and minerals are Meat and seafood are great,
ketogenic diet fell out of favor. energy source (instead of glucose). essential for the human body. but your gut won’t thrive on
From 1940 until almost 1980, there was little Ketoacidosis is something Carbohydrates, however, are not those foods alone. You must
interest in ketogenic diets. altogether different. First of all, essential. make sure to eat plenty of
Then, the popularity of low-carb (or Atkins) it’s a serious medical condition. It Cells that lack a vegetables that are high in fiber to
diets started to rekindle interest. And the rise usually occurs in a few different mitochondrion (such as some support your gut.
of Paleo diets has prompted a full resurgence of situations: very small neurons and red The bacteria and other
interest in the ketogenic diet. • Type 1 diabetes. blood cells) always need a small microorganisms in your gut need
• Alcoholic binges. amount of glucose. But even in fiber and resistant starch to do
WHAT IS A This time, though, the primary focus is weight
loss and health. • End-stage Type 2 diabetes. ketosis, your body can easily fill their job.
So besides fibrous veggies,
KETOGENIC DIET? In 2013, the ketogenic diet was the 5th most- • Extended periods of those needs by turning protein
searched-for diet on Google. Since that time, its starvation (over the course of into glucose. also consume probiotics and
popularity has only increased. months). This is how you can live for fermented foods on a regular
A keto or ketogenic diet is a diet plan In fact, a clinical trial began in 2015 to test the • Prolonged severe exercise. 40-60 days without eating. Your basis.
that helps your body achieve nutritional impact of a keto diet on type 2 diabetes and pre- • A few cases of Ecstasy use body converts fat stores into
ketosis. diabetes. The results aren’t out yet, of course. Still, have caused ketoacidosis. ketones, which your body then
That means your body is relying more research is now underway to understand the In ketoacidosis, the body uses for energy.
primarily on fat and ketones (rather than benefits of keto diets. produces an excessive amount of
sugar) for its energy. Ketones are produced ketones. That causes the blood to
when your body breaks down fat. become acidic, which can be quite
The cells in your body can create dangerous.
energy from one of four sources. They can Current a In a healthy adult, the body
dvocates o
use fat, carbohydrate, protein, or ketones. ketogenic f will regulate the amount of
When you go on a ketogenic diet, you diets inclu ketones produced so that this
force the cells in your body to primarily people su de
ch as Ben doesn’t happen. For instance, the
use fat and ketones for fuel. And there are Greenfield body will release insulin to stop I highly
several benefits of doing this, which I’ll and Jimm smoothie torecommend a green
Moore (a y the burning of fats.
out the recistart the day (check
explain on page 10. uthor of t Eating a ketogenic diet or even pe on page
Most people can achieve nutritional he book, 39).
Keto Clar fasting for a few days will NOT
ketosis by eating a lot of fat, moderate ity). cause an overload of ketones.
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KETO VS LOW CARB
In most ways, a ketogenic diet is very similar the end, you can be on a low carb, ketogenic, or
3. Hyper-Palatability 4. Inflammation
to a low carb diet. In particular, you must restrict even Paleo diet, and still be eating exactly the same
and Toxins
carbohydrates in both diets. foods! 3. You might have never heard of hyper-palatable foods. Yet nothing
The difference is that a ketogenic diet is all Each diet places a slight emphasis on a different has contributed to obesity more in modern times. Finally, a ketogenic diet also
about making sure that your body is in ketosis. aspect of what you eat, but the results can be A food is hyper-palatable when it has a “magic” combination of fat, helps you to remove toxins and
While eating low-carb is a big part of that, it’s not identical. sugar, and salt. The result is that foods become addictive. You can’t stop reduce inflammation.
the only thing you should think about. Most people would consider every recipe in this eating them, even if you’re full. You may not even see or be
Some people can eat a high amount of daily cookbook to be Ketogenic, Low Carb, and Paleo And food manufacturers make use of that combination to create aware of chronic inflammation.
carbs and still be in nutritional ketosis. Other (as well as dairy-free, grain-free, and gluten-free!). irresistible processed foods. From potato chips to cookies to donuts, But inflammation in your body is
people need to eat many fewer carbs and also make My best suggestion is to forget about the humans have created a thousand addictive foods. a big obstacle to weight loss.
other adjustments to achieve the same state. Men classifications. Instead, ask yourself these questions But none of these foods occur in nature. Fruits usually have sugar, And the main causes of
usually seem to have it easier than women in this about the food you eat: and meats usually have fat, but you don’t find foods with both. inflammation are many of
respect. By removing refined carbohydrates, a ketogenic diet also removes the foods you eat. The biggest
What is this food doing for or to my body?
I like to think of a ketogenic diet as a more Does this food provide me with nutrients (e.g., vitamins, hyper-palatable foods. And that means you won’t feel an unstoppable culprits are wheat and other
precise version of a low carb diet. You’re paying need to keep eating and eating. grains, milk, and processed sugar.
minerals, essential amino acids, etc.)? Coincidentally, these are all
closer attention to what’s going on in your body. The result is that most people feel less hungry and have fewer
Does this food contain toxins (gluten, processed sugar, cravings. foods that you must avoid on a
Rather than focusing only on how many carbs you
eat, you’re ensuring that your body is burning fat etc.) that could prevent my body from functioning well? This means you’re effortlessly restricting your calorie intake, ketogenic diet.
for energy. Does this food hinder my body from staying in ketosis? leading to more weight loss.
But please don’t get stuck on the labels. In
WHAT IF A KETOGENIC
your urine, AcAc and Acetone can be measured. intake is to eat more nutrient-dense foods. Most of the production of these oils produces trans-fats,
And in your breath, just Acetone. these foods fit well into a ketogenic diet. which can block your enzymes for burning fat.
Your blood ketone levels are the best indicator
of ketosis. Unfortunately, measuring blood ketone
For instance, green leafy vegetables, organ
meats, and seafood are all ketogenic-friendly. And
• Any food you have an intolerance to. Start
paying more attention to your body. If you wake DIET DOESN’T HELP ME
levels is also the most expensive method.
That’s why many people still measure their
they’re some of the most nutrient-dense foods you
can eat.
up one day and notice that you’re congested or
that your joints are stiff, ask yourself what you ate. LOSE WEIGHT?
urine and breath ketone levels instead. Supplementation with a good multivitamin is You’re likely sensitive to one of the foods you ate
No matter which method you use, test more also helpful. the day before. This is a fear that I hear all the time...
frequently in the beginning. Once you’re in If you’re into testing, then try getting a Also, be careful with nuts. Many people have “What if I put in all this effort - give up all these
ketosis, you won’t need to test as often, because SpectraCell analysis or an Urine Organic Acid test. allergies or sensitivities to nuts. But more than that, foods - and it still doesn’t work?”
your body will more easily stay in ketosis. Both of these tests will tell you which vitamins and nuts are easy to overeat. Again, a ketogenic diet is I completely understand this fear. I used to ask
minerals you’re deficient in. That way, you can focus not magic, so eating 3,000 calories of nuts per day is myself the same thing.
But this is also the reason why I don’t believe in
Another great test to consider is a DEXA scan. specifically on those deficiencies. going to make a difference.
“dieting.” Dieting is a short term project where your
This test will measure your fat levels as well as Mistake #5: Eating Toxic, Inflammatory Mistake #6: Ignoring Sleep, Exercise, and only goal is to lose weight.
your bone and muscle levels. If you do it before Foods - Even if They’re Low Carb Stress I’m not saying that you shouldn’t try to lose weight.
you start your diet, you’ll be able to later track Not everything that is low in carbs is good for While eating a good diet is important for weight I think it’s often a worthwhile goal.
precisely how well your diet is working. you. Period. loss, it’s not all that matters. But if that’s your only goal, then you’ll be
For example, you can go to most grocery stores Many weight-loss studies have stressed the disappointed if you go even a few days without any
Mistake #4: Not Eating Enough Nutrient- these days and find low-carb processed foods. You importance of sleep (7+ hours), exercise, and de- results. And in the world of weight loss, you will
Dense Foods can get low-carb bread, low-carb cookies, and low- stressing. It’s tough to get everything right all at definitely have times when you stall a little bit.
On a ketogenic diet, you’ll pay a lot of carb snacks. once. Still, any small efforts you make in these areas A more practical way of thinking is to focus on
attention to the macronutrients you eat. Getting You might be able to stay in ketosis while eating will pay off in the end. doing the right things, rather than just on the results.
the right proportion of fats, carbs, and protein is those low-carb foods, but they’re still bad for your Make it your goal every day to feed your body foods
very important. body. Many of them contain wheat, gluten, and Mistake #7: Not Being Patient that give it energy, vitamins, and minerals.
But don’t forget that you also need to be other inflammatory ingredients. It can take up to two or three weeks to become Appreciate every healthy food you eat, knowing
getting enough vitamins and minerals. And as I mentioned, inflammation always makes keto-adapted. So if you’re going to give the that it will give you lasting health. In that way, you’ll
You might be aware of some terrible things it harder for you to lose weight. ketogenic diet a try, then actually give it a try and naturally lose weight, keep it off, and gain better health
that happen if you’re severely deficient in a Here are ingredients that I suggest avoiding, even in be patient. as a result.
micronutrient. For example... low-carb foods: It’s taken you a lifetime of eating poorly to get That’s why this cookbook isn’t just about replacing
• You can get scurvy if you don’t get enough • Wheat, Rye, and Barley. New technology to where you’re at. You can’t expect to fix all that the carbs in your diet with other junk.
vitamin C. has created a way to make these foods low-carb damage in just a few weeks. This is not just another low carb cookbook.
• You can get goiter if you’re deficient in sometimes. But they still always contain gluten, Instead, this cookbook will help you focus on the
iodine. which will inevitably cause inflammation in your Mistake #8: Not Eating Enough Fiber principles behind the ketogenic diet. (And, of course,
• Or you could go blind if you don’t get body. Plus, they’re not very nutrient-dense. Mainstream nutrition has gotten a lot of things provide you with delicious ketogenic foods as well.)
enough vitamin A. • Dairy. Yes - even cheese. In the abstract, dairy wrong. I want you to lose weight. But I also want you to
Besides those acute problems, chronic might be ok. The problem is that you don’t live in an The importance of fiber is not one of them. enjoy nutrient-dense and delicious foods that are low in
deficiencies can also be a huge problem. Often, abstract world. Milk will pretty much always keep The past few years of scientific research has shown toxins.
nutrient deficiencies are not so severe that you you out of ketosis. And the vast majority of people just how important fiber is for your gut health. That way, there’s no downside to eating recipes
exhibit a particular disease. That doesn’t mean, have some level of sensitivity to dairy products like In particular, soluble fiber and resistant starches from this cookbook. Even if you don’t lose weight
though, that they’re not making you less healthy. cheese. (This is most likely true even if you aren’t from vegetables can improve your gut bacteria. immediately, you’re still feeding your body nourishing
Over time, if you’re low in vitamins and lactose-intolerant.) Fermented foods like sauerkraut are also excellent foods.
minerals, your body just won’t function well. That • Vegetable and Seed Oils. This includes in this regard. At this point you might be thinking, “yeah, but
can lead to illnesses, fatigue, and more. Even Vegetable Oil, Canola Oil, Corn Oil, Sunflower what do I do if I still don’t lose weight?”
minor vitamin and mineral deficiencies might be Oil, and similar products. Your cooking oil also I’ve helped thousands of people - through our
making it harder for you to lose weight. makes a huge difference to your weight loss. As Dr. website, magazines, and otherwise. So I won’t lie
An easy way to boost your micronutrient Shanahan points out in her book, Deep Nutrition, to you and say that it never happens. Sometimes,
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INSTRUCTIONS
1. Place the 2 eggs into a small bowl. Add room-temperature water (approx. same
volume as the eggs).
2. Mix well.
3. Remove the foam that forms at the top of the bowl.
4. Place into a steamer (the water in the steamer should be boiling already) for 10-12
minutes.
5. Check to make sure the middle of the custard isn’t a liquid anymore. Cook for a
few minutes longer if necessary.
6. Serve with tamari sauce, sesame oil, and scallions as toppings.
SUGGESTIONS
If you don’t have a steamer, don’t worry, you can make your own steamer by using a tall
saucepan and an old bowl. Fill the saucepan 1/3 of the way with water, place the
old bowl upside down in the saucepan so that it’s almost submerged in the water,
and then place the bowl or plate you want to steam on top of the old bowl. Make
sure the lid to the saucepan still fits and you’re ready to go.
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Calories: 170 Fat: 13 g Net Carbohydrates: 2 g Protein: 13 g
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INSTRUCTIONS
1. Preheat oven to 350 F (175 C).
2. Melt the ghee in a mixing bowl.
3. Add in the rest of the ingredients except the bacon bits to the mixing bowl.
4. Mix everything together well.
5. Lastly, add in the bacon bits.
6. Line a muffin pan with muffin liners. Spoon the mixture into the muffin pan (to
around 3/4 full).
7. Bake for 18-20 minutes until a toothpick comes out clean when you insert it into
a muffin.
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Calories: 300 Fat: 28 g Net Carbohydrates: 4 g Protein: 11 g
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INSTRUCTIONS
1. Add the coconut oil to a frying pan. Place the avocado slices into the oil gently.
2. Fry the avocado slices (turning them gently) so that all sides are slightly
browned.
3. Sprinkle the lemon juice and salt over the slices and serve warm.
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Calories: 200 Fat: 20 g Net Carbohydrates: 2 g Protein: 2 g
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INGREDIENTS
• 1/2 cup (60 g) almonds, ground using a food processor or blender
• 3/4 cup (180 ml) coconut milk
• Stevia to taste (optional)
• 1 teaspoon (2 g) cinnamon powder
• Dash of nutmeg
• Dash of cloves
• Dash of cardamom (optional)
INSTRUCTIONS
1. Heat the coconut milk in a small saucepan on medium heat until it forms a
liquid.
2. Add in the ground almonds and sweetener and stir to mix in.
3. Keep stirring for approximately 5 minutes (it’ll start to thicken a bit more).
4. Add in the spices (have a taste to check whether you want more sweetener or
spices) and serve hot.
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Calories: 430 Fat: 40 g Net Carbohydrates: 6 g Protein: 8 g
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INGREDIENTS
• 6 eggs
• 1 cup kale, finely chopped
• 1/4 cup (17 g) chives, finely chopped
• 1/2 cup (120 ml) almond or coconut milk
• Salt and pepper to taste
• 8 slices of prosciutto or bacon (optional)
INSTRUCTIONS
1. Preheat the oven to 350 F (175 C).
2. Whisk the eggs and add in the chopped kale and chives. Also add in the
almond/coconut milk, salt, and pepper. Mix well.
3. Grease 8 muffin cups with coconut oil or line each cup with a prosciutto slice.
4. Divide the egg mixture between the 8 muffin cups. Fill only ⅔ of each cup as
the mixture rises when it’s baking.
5. Bake in oven for 30 minutes.
6. Let cool a few minutes and then lift out carefully with a fork. Note that the
muffins will sink a bit.
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Calories: 240 Fat: 20 g Net Carbohydrates: 3 g Protein: 12 g
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INSTRUCTIONS
1. Cook the 2 slices of bacon to the crispness you like.
2. Scramble the 2 eggs in the coconut oil (or bacon fat).
3. Make 2 wraps by placing half the scrambled eggs, 1 slice of bacon, and 1
romaine lettuce leaf on each slice of turkey breast.
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Calories: 360 Fat: 30 g Net Carbohydrates: 3 g Protein: 20 g
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Nutritional Data (estimates) - per serving: Nutritional Data (estimates) - per serving:
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Calories: 370 Fat: 23 g Net Carbohydrates: 2 g Protein: 18 g Calories: 180 Fat: 18 g Net Carbohydrates: 0 g Protein: 5 g
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INGREDIENTS
• 1 cup (240 ml) coconut milk or almond milk (from cartons or dilute the
canned coconut milk)
• 2 Tablespoons (10 g) unsweetened cacao powder
• 1 Tablespoon (16 g) almond butter
• 1 teaspoon (5 ml) vanilla extract
• 1/4 cup (35 g) ice (optional)
• Stevia to taste (optional)
INSTRUCTIONS
1. Place all the ingredients into a blender and blend well.
We
recommend you omit stevia
from your keto diet if possible - but if
you really need something sweet,
then
add a small amount
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INSTRUCTIONS INSTRUCTIONS
1. Bring the chicken broth to a boil. 1. Mix together all the dry ingredients. If
2. Add in the lime juice, grated ginger, cinnamon, and then the zucchini. you’re making a large batch, then store
3. Boil for 2 minutes. leftovers in an airtight container.
4. Add in the cilantro and serve. 2. Serve with coconut milk.
Hey,
did you know that
bone broth is delicious and
super nutritious? Drink it for
breakfast, lunch, and dinner!
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Protein: 8 g Calories: 400 Fat: 30 g Net Carbohydrates: 9 g Protein: 9 g
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INSTRUCTIONS INSTRUCTIONS
1. Place the chicken broth and apple cider vinegar into a pot and bring to a boil. 1. Add the chopped bacon into a saute pan.
2. Crack an egg into a bowl and turn down the heat on the pot. 2. After some of the fat has come out of the bacon, add the chopped onions into the
3. Use a spoon to start stirring the broth in the pan to create a whirlpool (i.e., stir in a pan and cook until the bacon is cooked and the onions are translucent.
circle). 3. Then add in the chopped mushrooms and lastly the spinach leaves.
4. Drop the eggs into the pot while the broth is still spinning. 4. Cook until spinach wilts. Add salt to taste and serve.
5. Leave to cook on a medium heat so that the broth isn’t boiling. For a soft but not
runny poached egg, cook in the water for 5 minutes. If you prefer a runny poached
egg, then remove from the water after around 3 minutes.
6. Remove the eggs and place one into each bowl.
7. Add the chopped romaine lettuce into the broth and cook for a few minutes until
slightly wilted. Add salt to taste.
8. Ladle the broth with the lettuce into the bowls.
Nutritional Data (estimates) - per serving: Nutritional Data (estimates) - per serving:
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Calories: 150 Fat: 5 g Net Carbohydrates: 4 g Protein: 16 g Calories: 130 Fat: 8 g Net Carbohydrates: 4 g Protein: 9 g
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Nutritional Data (estimates) - per serving: Nutritional Data (estimates) - per serving:
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Calories: 140 Fat: 9 g Net Carbohydrates: 1 g Protein: 12 g Calories: 380 Fat: 30 g Net Carbohydrates: 5 g Protein: 12 g
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Chicken Noodle Soup page 42
Bacon Wrapped Chicken Bites page 44
Italian Tuna Salad page 46
Broccoli Bacon Salad page 48
Fiery Buffalo Wings page 50
Easy Egg Drop Soup page 52
Thai Lemongrass Shrimp Soup page 53
Spaghetti Squash Soup page 54
Crab Hash with Ginger and Cilantro page 55
Hearty Cauliflower, Leek, and Bacon Soup page 56
Big Easy Salad page 57
Ap p e t i z e r s
INGREDIENTS
• 3 cups (720 ml) chicken broth or bone broth
• 1 chicken breast (approx 225 g or 0.5 lb), chopped into small pieces
• 2 Tablespoons (30 ml) avocado oil
• 1 stalk of celery, chopped
• 1 green onion, chopped
• 1/4 cup (8 g) cilantro, finely chopped
• 1 zucchini, peeled
• Salt to taste
INSTRUCTIONS
1. Add the avocado oil into a saucepan and
saute the diced chicken in there until cooked.
ns for keto
2. Add chicken broth to the same saucepan Other optiode long slices
lu
and simmer. noodles inc bers, shirataki
3. Add the chopped celery and green onion
m
of cucu and kelp
into the saucepan. noodles, s.
noodle
4. Create zucchini noodles – I used a potato
peeler to create long strands, but other options
include using a spiralizer or a food processor
with the shredding attachment.
5. Add zucchini noodles and finely chopped cilantro to the saucepan.
Simmer for a few more minutes, add salt to taste, and serve immediately.
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Calories: 310 Fat: 16 g Net Carbohydrates: 4 g Protein: 34 g
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INGREDIENTS
• 1 large chicken breast (approx 225 g or 0.5 lb),
cut into small bites (approx. 22-27 pieces)
• 8-9 thin slices of bacon, cut into thirds
• 3 Tablespoons (30 g) garlic powder
For the garlic mayo:
• 1/4 cup (60 ml) mayo (see page 181 for recipe)
• 2 cloves of garlic, minced
• Dash of salt
• Dash of chili powder (optional)
• 1 teaspoon (5 ml) lemon juice (optional)
• 1 teaspoon (4 g) garlic powder (optional)
INSTRUCTIONS
1. Preheat oven to 400 F (200 C) and line a baking tray with foil.
2. Place the garlic power into a small bowl and dip each small chunk of chicken in it.
3. Wrap each short bacon piece around each garlic powder-dipped piece of
chicken. Place the bacon wrapped chicken bites on the baking tray. (Try to space
them out so they’re not touching on the tray.)
4. Bake for 25-30 minutes until the bacon turns crispy.
5. Meanwhile, combine the garlic mayo ingredients in a small bowl and use a fork to
whisk it slightly.
6. Serve the bacon wrapped chicken bites with cocktail sticks and the garlic mayo.
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Calories: 350 Fat: 27 g Net Carbohydrates: 5 g Protein: 22 g
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INGREDIENTS
• 10 cherry tomatoes (or 5 sun-dried tomatoes)
• 2 (5 oz or 140 g) cans of tuna
• 1-2 ribs of celery, finely diced
• 1 clove of garlic, minced
• 3 Tablespoons (6 g) parsley, finely chopped
• 1/2 Tablespoon (7 ml) lemon juice
• 2 Tablespoons (30 ml) olive oil
• Salt and pepper to taste
INSTRUCTIONS
1. Halve the cherry tomatoes (if you’re using sun-dried tomatoes, you may need to
soak them first).
2. Flake the tuna.
3. Mix all ingredients together in a bowl and serve.
SUBSTITUTIONS
• Cucumbers can be used instead of the tomatoes.
RS
Calories: 330 Fat: 15 g Net Carbohydrates: 3 g Protein: 43 g
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INGREDIENTS
• 1 lb (454 g) broccoli florets
• 4 small red onions or 2 large ones, sliced
• 20 slices of bacon, chopped into small pieces
• 1 cup (240 ml) coconut milk
or 1/2 cup (120 ml) coconut ranch dressing (see page 182 for recipe)
• Salt to taste
INSTRUCTIONS
1. Cook the bacon first, and then cook the onions in the bacon fat.
2. Blanche the broccoli florets (or you can use them raw or soften them by boiling
them first).
3. Toss the bacon pieces, onions, and broccoli florets together with the coconut milk
and salt to taste.
4. Serve at room temperature.
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Calories: 280 Fat: 26 g Net Carbohydrates: 5 g Protein: 7 g
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INGREDIENTS
• 12 small chicken wings
• 1/2 cup (56 g) coconut flour
• 1/2 teaspoon (1 g) cayenne pepper
• 1/2 teaspoon (1 g) black pepper
• 1/2 teaspoon (1 g) crushed red pepper flakes
• 1 Tablespoon (7 g) paprika
• 1 Tablespoon (8 g) garlic powder
• 1 Tablespoon (15 g) salt
• 1/4 cup (60 ml) ghee, melted
• 1/4 cup (60 ml) hot sauce
INSTRUCTIONS
1. Preheat oven to 400 F (200 C).
2. Mix the coconut flour, dried spices, and salt together in a bowl.
3. Coat each chicken wing with the coconut flour mixture. Refrigerate for 15-30
minutes to help the flour stick a bit better to the wings (optional).
4. Grease a baking tray (or line it with aluminum foil).
5. Mix the ghee and the hot sauce together well.
6. Dip each chicken wing into the ghee and hot sauce mixture and place onto the
baking tray.
7. Bake for 45 minutes.
SUBSTITUTIONS
• If you omit any spices, increase the amount of garlic powder.
RS
Calories: 500 Fat: 38 g Net Carbohydrates: 3 g Protein: 29 g
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INGREDIENTS INGREDIENTS
• 2 cups (480 ml) chicken broth or bone broth • 16 large shrimp (approx. 1 lb (454 g))
• 1/4 cup (17 g) scallions (chopped green onions) • 1 cup (240 ml) coconut cream (top layer of cream from a
• 1/2 tomato, sliced refrigerated can of coconut milk)
• 1 egg, whisked • 1 quart (950 ml) chicken broth or bone broth
• 1 Tablespoon (15 ml) tamari sauce • 3 large button mushrooms, sliced
• 1/2 teaspoon (1 g) fresh ginger, grated (optional) • 1 lemongrass stalk, split down the center and chopped into 2-inch chunks
• Salt and pepper to taste • 1 teaspoon (2 g) ginger, freshly grated (traditional recipe uses thin slices of galangal)
• 1 small Thai chili (optional), finely diced
INSTRUCTIONS • 3 Tablespoons (45 ml) fish sauce
1. Heat up the chicken broth (or other broth) in a saucepan. • Juice of 1/2 of a lime
2. Slowly drizzle in the whisked egg while stirring slowly clockwise until the • Salt to taste
ribbons form. • 2 Tablespoons (4 g) cilantro, finely chopped (for garnish)
3. Add the scallions, tomato, tamari sauce, grated ginger,
salt, and pepper, and let it cook for a few minutes. INSTRUCTIONS
1. Heat the chicken broth in a medium-sized pot and add in the mushrooms,
lemongrass, ginger, chili, fish sauce, and lime juice.
2. Simmer for 10 minutes.
3. Add in the coconut cream and simmer for another 10 minutes until the coconut cream
mixes in well.
4. Taste the broth and add in salt to taste. Add in more fish sauce, lime juice, or
coconut cream depending on how you like the soup.
5. Add in the shrimp and simmer for 8-10 minutes.
6. Serve immediately with the cilantro as garnish.
Nutritional Data (estimates) - per serving: Nutritional Data (estimates) - per serving:
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Calories: 130 Fat: 5 g Net Carbohydrates: 5 g Protein: 15 g Calories: 340 Fat: 23 g Net Carbohydrates: 5 g Protein: 29 g
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RS
Calories: 50 Fat: 0 g Net Carbohydrates: 5 g Protein: 2 g Calories: 150 Fat: 7 g Net Carbohydrates: 2 g Protein: 19 g
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INSTRUCTIONS INSTRUCTIONS
1. Place the chopped cauliflower and leek into a pot with the chicken broth. 1. Add all the ingredients together and toss with olive oil and small amount of
2. Cover the pot and simmer for 1 hour or until tender. balsamic vinegar to taste.
3. Use an immersion blender to puree the vegetables to create a smooth soup. (If you
don’t have an immersion blender, you can take the vegetables out, let cool briefly, puree in a normal Nutritional Data (estimates) - per serving:
blender, and then put back into the pot.) Calories: 570 Fat: 36 g Net Carbohydrates: 10 g Protein: 40 g
4. Crumble the cooked bacon into small pieces and drop into the soup.
5. Add salt and pepper to taste.
SUBSTITUTIONS
• Onion can be used instead of leek (use 1 small white or yellow onion). Make this big easy salad
anytime for a super fast,
delicious meal! Toss all
your leftover veggies and
meats in.
RS
Calories: 110 Fat: 4 g Net Carbohydrates: 6 g Protein: 10 g
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Grilled Chicken Skewers with Garlic Sauce page 60
Spinach Basil Chicken Meatballs page 62
Thai Chicken and “Rice” page 64
Chicken Nuggets page 66
Coconut Chicken Curry page 68
Thai Chicken Pad See Ew page 70
Pressure Cooker Chicken Stew page 72
Curry Garlic Crispy Chicken Drumsticks page 73
Pan-Fried Italian Chicken Tenders page 74
Grilled Chicken Drumsticks with Garlic Marinade page 75
Slow Cooker Bacon & Chicken page 76
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INGREDIENTS
• 2 chicken breasts (approx. 1 lb or 454 g)
• 1/4 lb (115 g) spinach
• 2 teaspoons (10 g) salt
• 10 basil leaves
• 5 cloves of garlic, peeled
• 3 Tablespoons (45 ml) olive oil
• 2 Tablespoons (30 ml) olive oil or avocado oil to cook in
INSTRUCTIONS
1. Place the chicken breasts, spinach, salt, basil leaves, garlic, and 3 Tablespoons of
olive oil into a food processor and process well.
2. Make ping-pong sized meatballs from the meat mixture.
3. Add the 2 Tablespoons olive oil or avocado oil to a frying pan and fry the
meatballs for 4 minutes on medium heat (fry in 2 batches if necessary). Turn the
meatballs and fry for another 10 minutes. Make sure the meatballs don’t get burnt.
4. Check the meatballs are fully cooked by cutting into one or using a meat
thermometer.
These are great as an appetizer or as an entree,
and it’s a fantastic way to get more spinach into
your diet. Serve with some garlic sauce (see page
178 for recipe) or by themselves.
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INSTRUCTIONS
1. If you don’t have cooked shredded chicken, poach 3-4 chicken breasts and shred
them or use another leftover meat.
2. Break the cauliflower into florets and food process until it forms a rice-like texture
(may need to be done in batches). Squeeze excess water out.
3. Scramble 2 eggs in some coconut oil. Lightly salt the scrambled eggs and put
aside while you make the cauliflower rice.
4. Place the cauliflower “rice” into a large pan with coconut oil and cook the
cauliflower rice (may need to be done in 2 pans or in batches). Keep the heat on
medium and stir regularly for 10 minutes.
5. Add in the shredded chicken, scrambled eggs, ginger, garlic, tamari sauce, cilan-
tro, salt, and pepper to taste. Mix together, cook for another 2-3 minutes and serve.
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Chicken Nuggets
Prep Time: 10 minutes
Cook Time: 15 minutes
Total Time: 25 minutes
Yield: 2 servings
Serving Size: 1 chicken breast
INGREDIENTS
• 2 chicken breasts, cut into cubes
• 1/2 cup (56 g) coconut flour
• 1 egg
• 2 Tablespoons (20 g) garlic powder
• 1 teaspoon (5 g) salt (or to taste)
• 1/4-1/2 cup (60-120 ml) ghee for shallow frying
INSTRUCTIONS
1. Cube the chicken breasts if you haven’t done so already.
2. In a bowl, mix together the coconut flour, garlic powder, and salt. Taste the
mixture to see if you’d like more salt.
3. In a separate bowl, whisk 1 egg to make the egg wash.
4. Place the ghee in a saucepan on medium heat (or use a deep fryer).
5. Dip the cubed chicken in the egg wash and then drop into the coconut flour
mixture to coat it with the “breading.”
6. Carefully place some of the “breaded” chicken cubes into the ghee and fry until
golden (approx. 10 minutes). Make sure there’s only a single layer of chicken in the
pan so that they can all cook in the oil. Turn the chicken pieces to make sure they
get cooked uniformly. Depending on the size of the pan, you might need to do this
step in batches.
7. Place the cooked chicken pieces onto paper towels to soak up any excess oil.
Enjoy by themselves or with some coconut ranch dressing (see page 182 for recipe)
or garlic sauce (see page 178 for recipe).
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INSTRUCTIONS
1. Sauté the chicken in the ghee in a medium-sized saucepan.
2. When the outside of the chicken has all turned white, add in the coconut cream
and the chicken broth and mix well.
3. Add in the carrots, celery, and tomatoes.
4. Add in the ginger and curry powder (or garam masala).
5. Cook on medium heat with the lid on for 40 minutes (stirring occasionally).
6. Add in the cilantro, minced garlic, and salt to taste. Cook for another 5 minutes
and serve. Enjoy by itself, with a slice of Microwave Quick Bread (see page 141 for
recipe), or with some Cauliflower White “Rice” (see page 143 for recipe).
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INSTRUCTIONS
1. Add 1 Tablespoon of coconut oil into a large saucepan and sauté the chicken breast
and green onions in it.
2. Add in the broccoli, ginger, and tamari sauce. Place a lid over the saucepan and let
the broccoli cook on medium heat until it’s tender to your liking (approx. 5-10 min-
utes). Stir regularly.
3. Meanwhile, peel the cucumber and then create the cucumber noodles by using
a potato peeler to peel the cucumber into long, wide strands. Divide the cucumber
noodles between two plates.
4. Add to the saucepan the minced garlic, cilantro, and salt to taste. Serve on top of
the cucumber noodles. Enjoy this entree with a bowl of the Thai Lemongrass Shrimp
Soup (see page 53 for recipe) to start.
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INGREDIENTS INGREDIENTS
• 2-3 chicken breasts (approx. 1 lb or 454 g), diced • 10 chicken drumsticks
• 4 cups (1 l) chicken broth or bone broth • 1-2 (15-30 g) Tablespoons salt
• 2 small carrots, chopped • 3 Tablespoons (30 g) curry powder
• 3 stalks of celery, chopped • 3 Tablespoons (30 g) garlic powder
• 1/2 onion, chopped • 1/2 Tablespoon (7 ml) of coconut oil for greasing baking tray (optional)
• 1 teaspoon (5 ml) tamari sauce
• 1/2 Tablespoon (1 g) fresh thyme leaves (or use 1/2 tsp (0.5 g) dried thyme) INSTRUCTIONS
• 1/2 cup (15 g) parsley, 1. Preheat oven to 450 F (230 C) and grease a large baking tray with coconut oil.
chopped and divided (save half for when you’re serving) 2. Mix the salt, curry powder, and garlic powder together in a bowl.
• 1 Tablespoon (7 g) unflavored gelatin powder (optional) 3. Coat each drumstick with the mixture, place
• Salt to taste on the baking tray, and bake for 40 minutes.
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INGREDIENTS INGREDIENTS
• 1 lb (454 g) chicken tenders • 6 chicken drumsticks
(approx. 12 chicken tenders) • 1 cup (240 ml) olive oil
• 2/3 cup (160 ml) olive oil + more for cooking • 7 cloves of garlic
• 2 Tablespoons (30 ml) lime juice or white wine vinegar • 1 Tablespoon (10 g) garlic powder
• 1.5 Tablespoons (20 g) mustard • Juice from 1/2 lemon
• 2 teaspoons (2 g) Italian seasoning (see page 177 for recipe) • 1/2 Tablespoon (7 g) salt
• 4 cloves of garlic • 1/2 teaspoon (1 g) pepper
• 1 teaspoon (5 g) salt and to taste
• Salad leaves INSTRUCTIONS
1. To make the marinade for the chicken, place the olive oil, garlic, garlic powder,
INSTRUCTIONS lemon juice, salt, and pepper into a blender or food processor and puree.
1. Place the olive oil, lime juice, vinegar, mustard, Italian seasoning, garlic, and 1 2. Rub the chicken drumsticks in the marinade.
teaspoon salt into the blender and blend well. 3. Grill the chicken drumsticks (use a low heat). Pour any leftover marinade over
2. Heat up a frying pan and place 2 Tablespoons of olive oil into it. Place half the the chicken as it’s grilling. If you need more sauce to serve with, make some of
chicken tenders into the pan and cook on medium to high heat. Add in 1/3 of the the garlic sauce (see page 178 for recipe).
mixture from the blender into the frying pan coating the chicken tenders.
3. After 3-4 minutes, flip the chicken tenders (they should be browned) and cook the
other side for 2-3 minutes until done. Test using a meat thermometer or cut one open
to see if the chicken is cooked through. Repeat for the rest of the chicken tenders (if
you have 2 frying pans, you can cook both batches simultaneously).
4. Divide the salad between 2 plates and place 6 cooked chicken tenders on top of
each salad. Serve with the rest of the sauce from the blender.
Nutritional Data (estimates) - per serving: Nutritional Data (estimates) - per serving:
Calories: 600 Fat: 35 g Net Carbohydrates: 3 g Protein: 55 g Calories: 550 Fat: 42 g Net Carbohydrates: 5 g Protein: 43 g
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Nutritional Data (estimates) - per serving: Nutritional Data (estimates) - per serving:
Calories: 220 Fat: 10 g Net Carbohydrates: 3 g Protein: 30 g Calories: 400 Fat: 13 g Net Carbohydrates: 8 g Protein: 55 g
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Old Fashioned Lasagna page 82
Oven Braised Boneless Short Ribs page 84
Zucchini Beef Pho page 86
Mexican Tacos page 88
Mini Burgers page 90
Spaghetti Squash Bolognese page 92
Mustard Ground Beef Saute page 94
Guacamole Burgers page 95
Marinated Grilled Flank Steak page 96
No-Pastry Beef Wellington page 97
Beef Bacon Stew page 98
Slow Cooker Beef Stew page 99
Chapter 3B
Chinese Meatball Soup page 104
INGREDIENTS
• ¾ lb (341 g) ground pork (or other meat) • 1 Tablespoon (3 g) fresh thyme, diced
• ¾ lb (341 g) ground beef (or other meat) • 1 teaspoon (2 g) fennel seeds
• 1 small onion, finely chopped • 4 cloves of garlic, minced
• 1 28-ounce (794 g) can diced tomatoes • 2 eggs, whisked
• 2 6-ounce (170 g) cans of tomato paste • 2 Tablespoons (30 ml) coconut oil
• 2 Tablespoons (5 g) fresh basil, diced • Salt to taste
• 6 Tablespoons (23 g) fresh parsley, diced • 1 large eggplant, sliced into thin slices
• 1 Tablespoon (3 g) fresh oregano, diced • 3 Tablespoons (45 g) salt for boiling eggplants
INSTRUCTIONS
1. Place 2 Tablespoons of coconut oil into a large stock pot. Add in the ground meat
and the onion. Cook until the meat browns and the onion turns translucent.
2. Then add in the tomatoes, tomato paste, fresh herbs, fennel seeds, and minced
garlic.
3. Cook on a low simmer with the lid on for 45 minutes. Stir regularly to make sure
nothing sticks to the bottom of the pot.
4. Preheat the oven to 375 F (190 C) and boil a pot of water. Add the 3 Tablespoons of salt
into the boiling water, then add in the eggplant slices. Boil for 2-3 minutes and then remove
and place in cold water (if your slices are thicker, then you might need to boil for longer - the eggplant should
soften so that you can cut it with a fork fairly easily).
5. Add the whisked eggs into the meat mixture and stir slowly to mix the eggs in.
Cook the meat mixture for 10 minutes more and then add salt to taste.
6. Pour half the meat mixture into the bottom of a 13 by 9 inch lasagna pan or a
similar baking pan. Top with half the eggplant slices.
7. Then pour the other half of the egg/meat mixture on top of the eggplant slices,
and top that egg/meat layer with the rest of the eggplant slices.
8. Cover the tray with aluminum foil and bake for 45-50 minutes.
Nutritional Data (estimates) - per serving:
Calories: 300 Fat: 19 g Net Carbohydrates: 10 g Protein: 20 g
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INSTRUCTIONS
1. Preheat oven to 375 F (190 C).
2. Place the beef short ribs into a large pot of water and bring to the boil for 5 minutes.
3. In a small bowl, mix together the tamari sauce, diced onions, garlic, parsley, and
black pepper. This is the sauce.
4. Place the short ribs onto a small baking tray – pack it as tightly as possible without
placing any on top of each other.
5. Pour the sauce over the short ribs in the baking tray so that the short ribs are now
sitting in the sauce. The idea is to have 1/2-inch (1.25 cm) of sauce at the bottom of
the baking tray, which will be cooked off during the baking process.
6. Loosely cover the baking tray with foil and bake for 20 minutes. Turn the boneless
short ribs over so the other side gets some of the sauce. Bake for another 20 minutes.
7. Then remove the foil and bake for 10 more minutes until the sauce is mostly gone.
8. Serve immediately or store for use in other dishes.
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INSTRUCTIONS
1. Slice the beef round very thinly against the grain (tip: freeze the beef for 20-30
minutes before slicing to get thinner slices).
2. Heat up the broth.
3. When the broth starts boiling, add in the freshly grated ginger, cinnamon powder,
and salt and pepper to taste.
4. Add in the beef slices slowly, making sure they don’t all clump together.
5. Then add in the zucchini noodles, the green onions, and the cilantro.
6. Cook for 1 minute until the beef slices are done.
7. Serve with the basil leaves and lime wedges.
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Mexican Tacos
Prep Time: 15 minutes
Cook Time: 15 minutes
Total Time: 30 minutes Lettuce, deli meat, and
Yield: 2 servings store-bought coconut wraps
Serving Size: 1 bowl (if you can find them) are all
good options for wraps.
INGREDIENTS
• 1 lb (454 g) ground beef
• 1 small onion, diced
• 2 small tomatoes, diced
• 1 bell pepper, diced
• 1 jalapeño pepper, deseeded and diced (optional)
• 2 cloves of garlic, minced
• 1 Tablespoon (6 g) cumin powder
• 1 Tablespoon (6 g) paprika
• 1 Tablespoon (5 g) dried oregano
• 1/4 teaspoon (0.5 g) chili powder (or to taste)
• Salt and pepper to taste
• 1/4 cup (8 g) cilantro, finely chopped (for garnish)
• 1 Tablespoon (15 ml) coconut oil to cook with
• Lettuce leaves to serve with
INSTRUCTIONS
1. Sauté the onions in the coconut oil until the onions turn translucent.
2. Add in the ground beef and sauté until the beef is pretty much cooked (turns light brown).
Use a spatula to stir the beef to ensure it doesn’t clump together. Pour out any excess
water/oil produced during cooking.
3. When the beef is pretty much cooked, add in the tomatoes, bell pepper, jalapeño
pepper, minced garlic, cumin powder, paprika, oregano, chili powder, salt, and pepper.
4. Cook until the tomatoes and peppers are soft.
5. Garnish with cilantro and serve with lettuce wraps or by themselves.
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Mini Burgers
Prep Time: 10 minutes
Cooking Time: 20 minutes
Total Time: 30 minutes
Yield: 2 servings
Serving Size: 2 mini burgers
INGREDIENTS
• 12 oz (340 g) ground beef For “burger buns:”
• 2 Tablespoons (28 g) mustard • 2/3 cup (70 g) almond flour
• Pickles (optional) • 1 teaspoon (4 g) baking powder
• A few lettuce leaves • 1 teaspoon (5 g) salt
• Salt to taste • 2 eggs
• 2 Tablespoons (30 ml) avocado • 5 Tablespoons (75 ml) coconut
oil (or coconut oil or ghee to cook with) oil (or ghee or olive oil), melted
INSTRUCTIONS
1. Make 4 small thin patties with the ground beef (each should be approx. 2-inch
across in diameter).
2. Place avocado oil into a frying pan and fry the burger patties on medium to high
heat. Fry for 2 minutes on each side until both sides are well browned (this is around
medium in terms of rareness for the patties).
3. After the patties are cooked, salt them lightly and place them on a plate to drain.
4. Meanwhile, take 2 mugs and divide the burger bun ingredients between the 2 mugs
(i.e., 1/3 cup almond flour, 1/2 teaspoon baking powder, 1/2 teaspoon salt, 1 egg, and
2.5 Tablespoons coconut oil in each mug). Mix well.
5. Microwave each mug for 90 seconds on high. Wait a few minutes before popping
them out of the mug. Slice each bread into 4 slices and use as burger buns. (Gently
fry them for a few seconds on the frying pan without oil for a toasted taste.)
6. Serve the burgers (2 mini burgers for each person) with the mustard, lettuce leaves,
and pickles.
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Spaghetti Squash
Bolognese
Prep Time: 10 minutes
Cook Time: 50 minutes
Total Time: 1 hour
Yield: 4 servings
Serving Size: 1 large bowl
INGREDIENTS
• 1 spaghetti squash
• 2 lb (908 g) ground or minced beef
• 1 large onion, diced
• 1 14.5 oz (410 g) can of diced tomato
• 1 cup (40 g) fresh basil, finely chopped
• 8 cloves of garlic, minced
• Coconut oil to cook with
• Salt and pepper to taste
INSTRUCTIONS
1. Cook the onion in a large pot with coconut oil. Add the ground beef.
2. Once the meat is browned, add the diced tomatoes and simmer with the lid on
for 30 minutes (simmer for 1 hour if you have time). Stir regularly to make sure it’s
not sticking to the bottom of the pot.
3. Meanwhile, chop a spaghetti squash in half, remove the seeds (you can roast the
seeds for a snack), cover the insides with a thin layer of coconut oil (you can use your
hands to do this), cover with a paper towel to avoid splattering, and microwave each
half for 6-7 minutes on high.
4. Use a fork to scratch out the spaghetti squash strands and divide between 4 plates.
5. Add the basil, garlic, salt, and pepper to taste to the meat sauce, cook for 5 more
minutes, and top onto the spaghetti squash.
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INGREDIENTS
INGREDIENTS • 1-1.5 lbs (454-731 g) ground beef
• 0.8 lbs (360 g) ground beef • 4 eggs
• 5 celery stalks, cut into thin slices
• Coconut oil to cook with
• 10 cherry tomatoes, halved (or 1 tomato, chopped) • 1 cup (220 g) guacamole (see page 187 for recipe)
• 1 egg
• 1.5 Tablespoons (20 g) yellow mustard
• 6 cloves of garlic, minced INSTRUCTIONS
• Salt to taste 1. With your hands, mold the ground beef into 4 patties.
• 1 Tablespoon (15 ml) coconut oil to cook with 2. Cook the 4 burger patties, either in a skillet with a bit of coconut oil or on a grill.
3. Once the burgers are cooked through, place to the side.
4. Fry the eggs (preferably in coconut oil) in a skillet.
INSTRUCTIONS 5. Place 1 fried egg on top of each burger and then top with guacamole.
1. Melt the coconut oil in a large frying pan or saucepan on medium heat and cook
Nutritional Data (estimates) - per serving:
the ground beef until all of it turns brown. Stir regularly to get it to cook evenly and
Calories: 600 Fat: 45 g Net Carbohydrates: 4 g Protein: 45 g
to break up any large chunks.
2. Add in the celery slices and cherry tomato halves and cook for 5 minutes while
stirring regularly.
3. Break an egg into the pan and stir to mix it into the ground beef mixture. You can also use store-
4. Add in the mustard and garlic, and cook until the pieces of eggs are cooked (not bought guacamole if you
liquid anymore).
don’t have time to make
5. Add salt to taste. this recipe
The mustard makes your own.
e of my
amazing! In fact, it’s on
husband’s favorites.
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Nutritional Data (estimates) - per serving: Nutritional Data (estimates) - per serving:
Calories: 800 Fat: 50 g Net Carbohydrates: 10 g Protein: 75 g Calories: 380 Fat: 23 g Net Carbohydrates: 3 g Protein: 40 g
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Nutritional Data (estimates) - per serving: Nutritional Data (estimates) - per serving:
Calories: 440 Fat: 33 g Net Carbohydrates: 7 g Protein: 25 g Calories: 490 Fat: 23 g Net Carbohydrates: 2 g Protein: 63 g
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Page 104
Entrees
Total Time: 30 minutes
Pork
Yield: 2 servings
Serving Size: 1 large bowl
INGREDIENTS
• 4 cups (960 ml) chicken broth or bone broth (see page 190 for recipe)
• 1 teaspoon (1 g) fresh ginger, grated
• 1/2 lb (225 g) ground meat of your choice (can also be a mix of different Pressure Cooker Pork Shoulder page 106
ones - I used 1/4 lb of pork with 1/4 lb of beef)
• 1/4 cup (8 g) parsley, chopped Pork and Cashew Stir-Fry page 107
• 5 cloves of garlic, minced
• 2 Tablespoons (4 g) fresh thyme (or 2 teaspoons (3 g) dried thyme)
Chinese Pork Spare Ribs page 108
• 1 egg, whisked Spicy Dry Rub Ribs page 110
• 1/2 Tablespoon (7 g) salt, or to taste
• 1/4 cup (8 g) cilantro, chopped Mu Shu Pork page 112
INSTRUCTIONS Pan-Fried Pork Tenderloin page 114
1. Pour the broth into a large pot and set it on a low heat to start simmering. Add in Lemongrass Pork Rib Soup page 116
the grated ginger.
2. Meanwhile, in a bowl, mix together the ground meat, parsley, garlic, thyme,
whisked egg, and salt.
3. Form approximately 20 meatballs (just a bit smaller than golf-balls) with your
hands and carefully place into the large pot of broth.
4. Boil for 10-15 minutes (you can cut one in half to check it’s done or use a meat
thermometer).
5. Add in the cilantro (and additional salt to taste).
Chapter 3C
Nutritional Data (estimates) - per serving:
Calories: 300 Fat: 16 g Net Carbohydrates: 5 g Protein: 30 g
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INGREDIENTS
• 4 lb (1.8 kg) pork spare ribs (or back ribs), chopped into individual ribs
• 3 star anise
• 20 Szechuan peppercorns
• 2 Tablespoons (30 g) salt (optional)
• 3 cloves of garlic, minced
• 1/4-inch (1.25 cm) chunk of fresh ginger, grated
• 1/4 cup (17 g) scallions (spring onion, diced), divided into 2 parts
• 4 Tablespoons (60 ml) tamari sauce
• 2 Tablespoons (30 ml) coconut oil
INSTRUCTIONS
1. Place the ribs in a large stockpot filled with water so that the ribs are covered.
2. After the water starts boiling, skim off any foam that forms on the top of the broth.
3. Add star anise, Szechuan peppercorns, and salt to the pot and simmer until the meat
is cooked and soft (approx. 45 minutes).
4. Remove the ribs from the pot but keep the broth (pour it through a sieve to remove all
solids). The broth (by itself) is wonderful to drink with just a bit of salt, or else you can use it as
the base for soups.
5. In a small bowl, mix together the grated ginger, scallions, minced garlic, tamari
sauce, and coconut oil.
6. Heat up a skillet (or wok if you have one) on high heat and add the ribs in batches to
it. Divide the mixture so that you will have enough for each batch of ribs. Coat each
batch of ribs on both sides with the mixture. Double the mixture if you prefer more
sauce on the ribs.
7. Sauté the ribs on high heat until they brown and no more liquid remains in the
skillet.
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INSTRUCTIONS
1. Cut the ribs so that they’re in slabs of approx. 4 ribs.
2. Place the ribs in a pot of water (make sure the ribs are submerged in the water)
and boil for 1 hour (again, keep the water for broths later). (This is an easy method
for cooking tender ribs - there are more complicated methods, but this is the most
fool-proof one I’ve found.)
3. Preheat oven to 325 F (160 C).
4 Mix together the salt, paprika, garlic powder, onion powder, and cayenne pepper
to form the rub. Taste the rub to see if you want to add in more of any of the spices.
5. Place the boiled ribs in a baking pan and dip each set of ribs into the rub. Place
foil over the baking pan and bake for 40 minutes. Remove the foil and bake for
another 20 minutes.
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Mu Shu Pork
Prep Time: 15 minutes
Cook Time: 15 minutes
Total Time: 30 minutes
Yield: 2 servings
Serving Size: 1 bowl
INGREDIENTS
• 1/2 lb (225 g) pork tenderloin, cut into small thin 1-inch long strips
• 3 eggs, whisked
• 15 Napa cabbage leaves, chopped into thin strips
• 1 cup (89 g) shiitake mushrooms, sliced
• 1 8-ounce (227 g) can of sliced bamboo shoots or asparagus
• 1/2 teaspoon (1 g) fresh ginger, grated
• 1 Tablespoon (15 ml) tamari sauce
• 1/2 teaspoon (2.5 ml) apple cider vinegar
• Salt to taste
• 1 Tablespoon + 1 teaspoon (18 ml total) coconut oil to cook in
• 1/4 cup (17 g) scallions (for garnish)
• Lettuce leaves to serve pork in (optional)
INSTRUCTIONS
1. Add 1 Tablespoon (15 ml) of coconut oil to a skillet on medium heat.
2. Add a little bit of salt to the whisked eggs and pour the mixture into the skillet.
Let it cook undisturbed into a pancake. Flip the egg pancake once it’s cooked most
of the way through (it needs to be fairly solid when you flip it). Cook for a few more
minutes, then place on a cutting board and cut into thin 1-inch long strips.
3. Cook the pork in a teaspoon of coconut oil. Stir with a spatula to make sure the
strips don’t clump together.
4. Once the pork is cooked, add in the strips of eggs, sliced mushrooms, sliced Napa
cabbage, and bamboo shoots. Add in the ginger, tamari sauce, and apple cider
vinegar.
5. Cook until the cabbage and mushrooms are soft. Then add salt to taste.
6. Sprinkle the scallions on top for garnish and serve dish in lettuce cups or by itself.
Nutritional Data (estimates) - per serving:
Calories: 340 Fat: 18 g Net Carbohydrates: 7 g Protein: 35 g
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INGREDIENTS
• 1 lb (454 g) pork tenderloin
• Salt and pepper to taste
• 1 Tablespoon (15 ml) coconut oil to cook in
INSTRUCTIONS
1. Cut the 1 lb pork tenderloin in half (to create 2 equal shorter halves).
2. Place the 1 Tablespoon of coconut oil into a frying pan on a medium heat.
3. Place the 2 pork tenderloin pieces into the pan.
4. Leave the pork to cook on its side. Once that side is cooked, turn using tongs to
cook the other sides. Keep turning and cooking until the pork looks cooked on all
sides.
5. Cook all sides of the pork until the meat thermometer shows an internal
temperature of just below 145 F (63 C). The pork will keep on cooking a bit after
you take it out of the pan.
6. Let the pork sit for a few minutes and then slice into 1-inch thick slices with a
sharp knife.
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Page 116
INGREDIENTS
• 8 cups (2 l) water (or use chicken broth)
• 1 lb (454 g) baby back pork ribs, chopped into small pieces
• 1 small onion, chopped
• 4 slices of ginger
• 2 1-inch chunks of lemongrass (optional)
Entrees
• 1 small tomato, sliced
• Juice from 1 lime, or to taste
Breaded Cod with Garlic Ghee Sauce page 118
• 1/4 cup (8 g) cilantro, chopped Fish Tacos page 120
• Salt to taste
Fish Curry page 122
INSTRUCTIONS Popcorn Shrimp page 124
1. Place the water/broth into a pot and add in the ribs, onion, ginger, lemongrass, and
salt. Place a lid on the pot. Rosemary Baked Salmon page 126
2. Boil for 60 minutes.
3. Add in the sliced tomatoes and continue boiling until ribs are very tender. Sashimi Salad with Lime Radishes page 128
4. Squeeze in the lime juice when serving and top with chopped cilantro.
Cilantro Celery Salmon Stew page 129
Fish and Leek Saute page 130
ion of Thai
This is an easy vers Cucumber Ginger Shrimp page 131
ch is one of my
Tom Saap soup, whi .
favorite Thai dishes
Chapter 3D
Nutritional Data (estimates) - per serving:
Calories: 400 Fat: 32 g Net Carbohydrates: 4 g Protein: 23 g
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INGREDIENTS
• 4 cod filets (approx. 0.3 lb or 136 g each)
• 1/2 cup (30 g) coconut flour (or almond flour)
• 2 Tablespoons (15 g) coconut flakes
• 3 Tablespoons (30 g) garlic powder
• 1 Tablespoon (7 g) onion powder
• 1 egg, whisked
• Salt to taste
• 2 Tablespoons (30 ml) ghee
• 3 cloves of garlic, minced
• Coconut oil for greasing baking tray
INSTRUCTIONS
1. Preheat oven to 425 F (220 C).
2. In a large bowl, whisk an egg.
3. In a separate large bowl, combine the breading ingredients (coconut flour,
coconut flakes, garlic powder, and onion powder). Add in salt and taste the mixture
to see how much salt you like.
4. Cover a baking tray with aluminum foil and grease with coconut oil.
5. Dip each cod filet first into the whisked egg and then into the breading mixture
and cover it well with the breading. Place the breaded cod onto the baking tray.
6. Bake for 15-20 minutes until the cod flakes easily.
7. While the cod is in the oven, prepare the garlic ghee sauce by melting the ghee
slightly and adding in the minced garlic.
8. Pour the garlic ghee sauce on top of the breaded cod and serve.
Nutritional Data (estimates) - per serving:
Calories: 280 Fat: 15 g Net Carbohydrates: 5 g Protein: 25 g
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Fish Tacos
Prep Time: 30 minutes
Cook Time: 15 minutes
Total Time: 45 minutes
Yield: 2 servings
Serving Size: 2-3 tacos
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Fish Curry
Prep Time: 15 minutes
Cook Time: 30 minutes
Total Time: 45 minutes
Yield: 2 servings
Serving Size: 1 large bowl
INGREDIENTS
• 2 cups (480 ml) of fish broth (or use chicken broth and add 1/2 teaspoon
(3 ml) of fish sauce)
• 1 small carrot, peeled and chopped into chunks (optional)
• 3 ribs of celery, chopped into 1/2-inch (1 cm) long pieces
• 1 small tomato, diced
• 1 cup (240 ml) coconut milk (skim the solid part from a
refrigerated can of full fat coconut milk)
• 2 Tablespoons (12 g) curry powder or garam masala
• 1 teaspoon (1 g) fresh ginger, grated
• 1/4 cup (8 g) cilantro, roughly chopped
• 3 cloves of garlic, minced
• Salt to taste
• 1 lb (454 g) of tilapia or other fish, cut into large chunks
(approx 2/3-inch cubes) (defrost the fish if it’s frozen)
INSTRUCTIONS
1. Add the fish broth (or chicken broth with fish sauce) to a pot. Add in the carrot,
celery, tomato, coconut milk, and curry powder or garam masala.
2. Bring to a boil and then simmer with the lid on for 20 minutes.
3. Stir in the ginger, cilantro, and garlic. Add salt to taste.
4. Then add in the pieces of fish, making sure they’re submerged in the broth.
Cook for 5 minutes (the fish should flake easily at that point) and serve. Try not to
stir too much as it’ll break up the fish pieces.
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Popcorn Shrimp
Prep Time: 5 minutes
Cook Time: 20 minutes
Total Time: 25 minutes
Yield: 2 servings
Serving Size: 1/4 lb (113 g) shrimp
INGREDIENTS
• 1/2 lb (225 g) small shrimp, peeled
• 2 eggs, whisked
• 6 Tablespoons (36 g) cajun seasoning (see page 180 for recipe)
• 6 Tablespoons (42 g) coconut flour
• Coconut oil for frying
INSTRUCTIONS
1. Melt the coconut oil in a saucepan (use enough coconut oil so that it’s 1/2 inch (1-2
cm) deep) or deep fryer.
2. Place the whisked eggs into a large bowl, and in another large bowl, combine the
coconut flour and seasoning.
3. Drop a handful of the shrimp into the whisked eggs and stir around so that each
shrimp is coated.
4. Then take the shrimp out of the whisked eggs and place into the seasoning bowl.
Coat the shrimp with the coconut flour and seasoning mixture.
5. Place the coated shrimp into the hot oil and fry until golden. Try not to stir the pot
and don’t place too many shrimp into the pot at once (make sure all the shrimp is touching the
oil).
6. Using a slotted spoon, remove the shrimp and place on paper towels to absorb the
excess oil. Repeat for the rest of the shrimp (change the oil if there are too many solids
in it).
7. Cool for 10 minutes (the outside will get crisp).
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INGREDIENTS
• 2 salmon filets (fresh or defrosted)
• 1 Tablespoon (2 g) fresh rosemary leaves
• 1/4 cup (60 ml) olive oil
• 1 teaspoon (5 g) salt (optional or to taste)
INSTRUCTIONS
1. Preheat oven to 350 F (175 C).
2. Mix the olive oil, rosemary, and salt together in a bowl.
3. Place one salmon filet at a time into the mixture and rub the mixture onto the filet.
4. Wrap each filet in a piece of aluminum foil with some of the remaining mixture.
5. Bake for 25-30 minutes.
SUBSTITUTIONS
• Fresh or dried dill can be used instead of the rosemary leaves (dried rosemary can
also be used).
oking salmon
This method of co
and delicious!
keeps it super moist
scale up this
You can also easily
recipe.
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INGREDIENTS INGREDIENTS
• 2 handfuls of baby kale leaves (or other salad leaves) • 4 cups (1 l) chicken broth (or bone broth)
• 1/2 lb (225 g) salmon sashimi, sliced into 10-12 slices • 2 salmon filets (1/2 lb or 225 g), diced
• 3 Tablespoons (45 ml) tamari sauce • 2 zucchinis, diced
• 2 Tablespoons (30 ml) olive oil • 4 button mushrooms, diced
• 2 radishes, thinly sliced • 2 cups (200 g) chopped celery
• Juice from 1/2 lime • 1/2 cup (16 g) chopped cilantro
• Salt and pepper (to taste)
INSTRUCTIONS
1. Place the baby kale leaves on the bottom of a bowl. Top with salmon sashimi INSTRUCTIONS
and pour the tamari sauce and olive oil over the top. 1. Place all the vegetables with the broth into a pot and simmer for 15 minutes.
2. Place the lime juice into a bowl and dip the sliced radishes into it. 2. Add the diced salmon and simmer for another 5 minutes.
3. Place the sliced radishes into the same salad bowl and serve. 3. Add salt and pepper to taste and serve.
SUBSTITUTIONS
• Other salad leaves can be used instead of baby kale leaves.
Stews make easy m
• Smoked salmon can be used instead of salmon sashimi. eals! Throw
whatever vegetables
you have in the
fridge into this one.
Nutritional Data (estimates) - per serving: Nutritional Data (estimates) - per serving:
Calories: 290 Fat: 18 g Net Carbohydrates: 4 g Protein: 26 g Calories: 450 Fat: 12 g Net Carbohydrates: 7 g Protein: 70 g
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INGREDIENTS INGREDIENTS
• 2 fish filets (approx. 8 oz or 230 g), diced (cod, halibut, or tilapia) • 1 large cucumber, peeled and sliced into 1/2-inch round slices
• 1 leek, chopped • 10-15 large shrimp/prawns (defrosted if frozen)
• 1 teaspoon (1 g) fresh ginger, grated • 1 teaspoon (1 g) fresh ginger, grated
• 1 Tablespoon (15 ml) tamari sauce • Salt to taste
• Salt to taste • Coconut oil to cook with
• 1 Tablespoon (15 ml) avocado oil
INSTRUCTIONS
INSTRUCTIONS 1. Place 1 Tablespoon (15 ml) of coconut oil into a frying pan on medium heat.
1. Add the avocado oil into a skillet and sauté the chopped leek. 2. Add in the ginger and the cucumber and sauté for 2-3 minutes.
2. When the leeks soften, add the diced fish, grated ginger, tamari sauce, and salt to 3. Add in the shrimp/prawns and cook until they turn pink and are no longer
taste. translucent.
3. Saute until the fish isn’t translucent anymore and is cooked. Serve immediately. 4. Add salt to taste and serve.
ey make
Fish cooks fast so th
ers. Plus
excellent quick dinn
tritious!
seafood is pretty nu
Nutritional Data (estimates) - per serving: Nutritional Data (estimates) - per serving:
Calories: 190 Fat: 8 g Net Carbohydrates: 5 g Protein: 22 g Calories: 250 Fat: 16 g Net Carbohydrates: 4 g Protein: 20 g
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E s
Serving Size: 1 plate
Other n t r e e INGREDIENTS
• 2 lb (908 g) beef oxtail
• 1 large onion, chopped
• 1 zucchini, chopped
• 1 carrot, chopped
• 2 cups (480 ml) chicken broth
Slow Cooker Oxtail Stew page 133 • 1 Tablespoon (5 g) fresh ginger, chopped
• 5 cloves of garlic, peeled but whole
Cumin Crusted Lamb Chops page 134 • Salt to taste
Lamb and Mint Meatballs page 135
INSTRUCTIONS
Pressure Cooker Jamaican Oxtail Stew page 136 1. Place the oxtail, chopped onion, carrot, zucchini, chicken broth, ginger, garlic,
and salt into the slow cooker.
Turkey Arugula Salad page 137 2. Cook for 8 hours on the low setting until the meat is tender.
Liver and Onions page 138
Serve on C
auliflower W
(see page hite “
143 for rec Rice”
ipe).
Chapter 3E
Nutritional Data (estimates) - per serving:
Calories: 380 Fat: 20 g Net Carbohydrates: 4 g Protein: 40 g
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INGREDIENTS INGREDIENTS
• 2 racks of lamb (3 lb or 1.3 kg) • 1 lb (454 g) lamb meat
• ¾ cup (72 g) cumin powder • 1 egg
• 3 Tablespoons (18 g) paprika • 1/2 large onion
• 1 teaspoon (1 g) chili powder (more if preferred) • 1/2 teaspoon (1 g) cumin powder
• 1 Tablespoon (15 g) salt (less if preferred) • 10 fresh mint leaves
• 1 teaspoon (5 g) salt
• Avocado oil to cook in
INSTRUCTIONS
1. Cut the racks of lamb into individual lamb chops (approx 20 chops).
2. Combine the cumin powder, paprika, chili powder, and salt. INSTRUCTIONS
3. Dip each lamb chop into the mixture. 1. Place all the ingredients together into the food processor and process well. Form
4. Start the grill and place on the lowest temperature. small golf-ball sized meatballs (approx. 25) from the mixture.
5. Place the lamb chops on the grill and cook for 5 minutes with the lid down. Don’t 2. Place avocado oil into a frying pan and fry the meatballs in batches. Serve with
let the temperature inside the grill go above 350 F (175 C). some Easy Bacon Brussels Sprouts (see page 149 for recipe) and with some garlic
6. Then flip the lamb chops every 2-3 minutes until done to the level you enjoy. sauce (see page 178 for recipe).
SUBSTITUTION
• Curry powder or Italian seasoning (see page 177 for recipe) can be used instead of
cumin/paprika/chili mix.
• The lamb chops can also be cooked in the oven instead at 375 F (190 C) for 30
minutes.
Nutritional Data (estimates) - per serving: Nutritional Data (estimates) - per serving:
Calories: 700 Fat: 60 g Net Carbohydrates: 2 g Protein: 45 g Calories: 370 Fat: 30 g Net Carbohydrates: 1 g Protein: 20 g
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INSTRUCTIONS
1. Place the avocado oil into a frying pan and add the chopped onions and oxtail.
Cook the onions and oxtail on high heat until the outside of the oxtail starts to
brown (approx. 5-10 minutes). Stir regularly.
2. Place the browned oxtail and onions along with all the other ingredients into the
pressure cooker.
3. Cook on high pressure for 50 minutes. When ready, follow your pressure cooker’s
instructions for releasing the pressure safely.
Nutritional Data (estimates) - per serving: Nutritional Data (estimates) - per serving:
Calories: 470 Fat: 30 g Net Carbohydrates: 5 g Protein: 44 g Calories: 260 Fat: 15 g Net Carbohydrates: 6 g Protein: 20 g
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Page 138
Dishes
Total Time: 30 minutes
Side
Yield: 2 servings
Serving Size: 1 plate
INGREDIENTS
• 1 lb (454 g) liver, diced Microwave Quick Bread page 140
• 1 large onion, diced
• 2 Tablespoons (30 ml) ghee (or coconut oil) Cauliflower White “Rice” page 142
• 2 slices bacon
• Salt and pepper to taste Creamy Cauliflower Mash page 144
Spinach Almond Saute page 146
INSTRUCTIONS
1. Cook the bacon in a pan and then break into small bits. Lemon Asparagus Saute with Bacon page 147
2. Place the ghee into a frying pan. Add the diced onion and cook until translucent.
3. Then add in the diced liver and saute until cooked. Add in the bacon bits and salt Garlic Lemon Broccolini Saute page 148
and pepper to taste.
Easy Bacon Brussels Sprouts page 149
Refreshing Cucumber Salad page 150
Make this delicious Garlic Zucchini Saute page 151
traditional liver and onions Easy Egg Salad page 152
dish to get more liver
into your diet - it’s super Roasted Turmeric Cauliflower page 153
nutritious.
Quick Stewed Napa Cabbage page 154
Super Fast Avocado Salad page 155
Chapter 4
Nutritional Data (estimates) - per serving:
Calories: 460 Fat: 24 g Net Carbohydrates: 8 g Protein: 45 g
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INGREDIENTS
• 1/3 cup (35 g) almond flour
• 1/2 teaspoon (2 g) baking powder
• 1/8 teaspoon (1 g) salt
• 1 egg, whisked
• 2.5 Tablespoons (37 ml) ghee (or coconut oil or olive oil), melted
INSTRUCTIONS
1. Grease a mug.
2. Mix together all the ingredients with a fork.
3. Pour mixture into mug (or mix in the mug to begin with).
4. Microwave for 90 seconds on high. (You may need to adjust the time for your microwave settings.)
5. Cool for a few minutes.
6. Pop out of mug gently and slice into 4 thin slices.
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INGREDIENTS
• 1/2 head (approx. 220 g) of cauliflower
• 1 Tablespoon (15 ml) coconut oil
• Salt to taste
INSTRUCTIONS
1. Cut up the cauliflower into small florets so that they’ll fit into a food processor.
2. Process the cauliflower in the food processor until it forms very small “rice”-like
pieces. Squeeze out excess water.
3. Add 1 Tablespoon of coconut oil into a large pot. Add in the cauliflower and let
it cook on a medium heat. Stir regularly to make sure it doesn’t burn!
4. Cook until tender but not mushy. Add salt and serve.
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INGREDIENTS
• 1/2 head of cauliflower (approx. 220 g), broken into small florets
• 2 Tablespoons (30 ml) ghee (or coconut oil)
• 1/4 cup (60 ml) coconut milk
(from a can shaken and at room temperature)
• 1/4 teaspoon (1 ml) vanilla extract
• Chives or scallions (chopped spring onion), finely chopped (optional)
• Salt to taste
INSTRUCTIONS
1. Place the cauliflower florets into a large microwaveable bowl with 1/4 cup of water
at the bottom. Microwave on high until they are softened (around 10-12 minutes).
Check every 3 minutes to make sure there’s water in the bowl still. Alternatively, you
can steam the cauliflower florets in a steamer.
2. Place the softened cauliflower along with the melted ghee, coconut milk, vanilla
extract, and salt into a blender and blend until smooth.
3. Top with chives or scallions.
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Nutritional Data (estimates) - per serving: Nutritional Data (estimates) - per serving:
Calories: 150 Fat: 11 g Net Carbohydrates: 4 g Protein: 8 g Calories: 200 Fat: 15 g Net Carbohydrates: 3 g Protein: 13 g
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INGREDIENTS INGREDIENTS
• 1/2 lb (225 g) broccolini • 2 lbs (908 g) Brussels sprouts
• 3 cloves of garlic, minced • 1 lb (454 g) bacon, uncooked
• 1 Tablespoon (15 ml) lemon juice
• 1 Tablespoon (10 g) garlic powder (optional)
• 2 Tablespoons (30 ml) olive oil INSTRUCTIONS
• Salt and pepper to taste 1. Boil the Brussels sprouts for 10 minutes until tender.
2. While the Brussels sprouts are boiling, chop the bacon into small pieces (approx.
1/2-inch wide), and cook the bacon pieces in a large pot on medium heat. When the
INSTRUCTIONS bacon is crispy, add in the drained Brussels sprouts.
1. Add the olive oil into the skillet on medium heat. 3. Cook for 10 more minutes on high heat, stirring occasionally to make sure
2. Add in the broccolini and saute for 5 minutes (parboil the broccolini first if you nothing gets burnt on the bottom of the pan.
prefer it softer).
3. Add in the minced garlic, lemon juice, garlic powder, salt, and pepper.
4. Saute for a few more minutes and serve immediately.
is one of m y favo rite recipes - it’s
This
to m ake an d ab so lutely delicious.
SUBSTITUTIONS easy
can m ake a larg e batch of it and
• Chopped broccoli can be used instead of broccolini. Plus, you
over several days.
refrigerate it to eat
Nutritional Data (estimates) - per serving: Nutritional Data (estimates) - per serving:
Calories: 150 Fat: 10 g Net Carbohydrates: 6 g Protein: 5 g Calories: 400 Fat: 35 g Net Carbohydrates: 6 g Protein: 14 g
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INGREDIENTS INGREDIENTS
• 3 small cucumbers (or 2 large cucumbers), peeled • 2 lb (908 g) zucchini, chopped into small pieces or slices
• 12 cloves of garlic, minced • 6 cloves of garlic, minced
• 1 teaspoon (5 g) salt • Olive oil to saute in
• 3 Tablespoons (45 ml) olive oil
INSTRUCTIONS
INSTRUCTIONS 1. Pour 3-4 tablespoons of olive oil into a skillet on medium to high heat.
1. Cube the cucumbers. 2. Place the baby squash/zucchini pieces into the skillet and saute until they soften
2. Mix the cucumbers, minced garlic, salt, and olive oil together. (approx. 10 minutes).
3. Best served chilled. 3. Add the garlic and saute for 1-2 minutes more.
SUBSTITUTIONS
• Sesame oil can be used instead of olive oil.
Nutritional Data (estimates) - per serving: Nutritional Data (estimates) - per serving:
Calories: 80 Fat: 7 g Net Carbohydrates: 2 g Protein: 0 g Calories: 70 Fat: 4 g Net Carbohydrates: 4 g Protein: 0 g
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INSTRUCTIONS INSTRUCTIONS
1. Cut up the hard boiled eggs into small pieces. 1. Preheat oven to 350 F (175 C).
2. In a bowl, combine with the mustard, mayo, pickles, and seasoning. Mix well. 2. Separate the cauliflower florets from the cauliflower stem. Discard the stem.
3. Combine the cauliflower florets with the turmeric, salt, and olive oil.
4. Place in baking dish (spread out the cauliflower so they’re not on top of each other).
5. Cover the baking dish with foil.
6. Bake for 75 minutes.
Nutritional Data (estimates) - per serving: Nutritional Data (estimates) - per serving:
Calories: 160 Fat: 11 g Net Carbohydrates: 1 g Protein: 13 g Calories: 90 Fat: 7 g Net Carbohydrates: 3 g Protein: 0 g
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Nutritional Data (estimates) - per serving: Nutritional Data (estimates) - per serving:
Calories: 70 Fat: 4 g Net Carbohydrates: 6 g Protein: 3 g Calories: 220 Fat: 21 g Net Carbohydrates: 2 g Protein: 2 g
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Spiced Chocolate Covered Pecans page 158
Chocolate Coffee Coconut Truffles page 160
Ginger Spice Cookies page 162
Freshly Baked Loaf Of Bread page 164
Chocolate Biscotti page 166
Cucumber Lime Gummies page 168
Chocolate Chia Pudding page 169
Jalapeño “Corn” Bread page 170
Black & White Layered Peppermint Patties page 171
Salted Pretzel Bites page 172
Savory Italian Crackers page 173
Keto Superfoods Trail Mix page 174
De s s e rt s, Br e ads Crunchy Kale Chips page 175
& Snacks
INGREDIENTS
• 40-45 pecan halves (approx. 2.5 oz)
• 2 oz (56 g) 100% dark chocolate
• Spices of your choosing - my favorites were cinnamon, nutmeg, and salt
INSTRUCTIONS
1. Preheat oven to 350 F (175 C).
2. Place the pecan halves in a single layer on some parchment paper and bake in oven
for 7 minutes.
3. Let the pecan halves cool for 10-20 minutes.
4. Melt the dark chocolate (microwave on high for 2 minutes).
5. Dip each pecan half in the melted dark chocolate with a fork and place back on the
parchment paper.
6. Sprinkle a small amount of the spice/salt of your choosing on top of the chocolate
covered pecans.
7. Place in refrigerator for 1-2 hours to set.
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Chocolate Coffee
Coconut Truffles
Prep Time: 10 minutes
Cook Time: 5 hours set time
Total Time: 10 minutes + 5 hours set time
Yield: 6 servings
Serving Size: 1 truffle
INGREDIENTS
• 1/2 cup (120 g) coconut butter (see page 183 for recipe)
• 3 Tablespoons (15 g) 100% cacao powder
• 1 Tablespoon (5 g) ground coffee beans
• 1 Tablespoon (5 g) unsweetened coconut flakes
• Dash of stevia (optional)
• 1 Tablespoon (15 ml) coconut oil
INSTRUCTIONS
1. Melt the coconut butter (in a microwave) so that it can be mixed with a fork.
2. Mix in all the ingredients (except the coconut oil) and mix well with a fork.
3. Take an ice-cube tray and pour approximately 1/4 teaspoon of coconut oil into 6
of the cups.
4. Spoon the mixture into each cup of the ice-cube tray and gently pat them flat with
a fork.
5. Freeze for 4-5 hours.
6. Defrost at room temperature for 15-20 minutes before serving.
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INGREDIENTS
• 2 cups (280 g) whole almonds
• 2 Tablespoons (80 g) chia seeds
• 1/4 cup (60 ml) coconut oil
• 1 egg
• 3 Tablespoons (15 g) fresh ginger, grated
• 2 Tablespoons (14 g) cinnamon powder
• 1/2 teaspoon (1 g) nutmeg
• Stevia equivalent to 6 Tablespoons (72 g) of sugar
• Dash of salt
INSTRUCTIONS
1. Preheat oven to 350 F (175 C).
2. Food process or blend the whole almonds with the chia seeds.
3. Mix all the ingredients together in a large bowl.
4. Form 12 small cookies with your hands and place on a baking tray lined with
parchment paper.
5. Bake at 350 F for 15 minutes.
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INGREDIENTS
• 3 cups (330g) almond flour
• 1/2 cup + 2 Tablespoons (150 ml) coconut oil
• 1/4 cup (60 ml) coconut milk
• 3 eggs
• 2 teaspoons (9 g) baking powder
• 1 teaspoon (5 g) baking soda
• 1 Tablespoon (3 g) Italian seasoning
• 1/4 teaspoon (1 g) salt
INSTRUCTIONS
1. Preheat oven to 300 F (150 C).
2. Grease a loaf pan (9 in by 5 in (22.5 cm by 12.5 cm)) with olive oil or coconut oil.
3. Mix together all ingredients in a large bowl.
4. Pour the batter into the pan and spread it out so that it fills the pan evenly.
5. Bake for 60 minutes.
6. Let cool, flip pan, and cut into slices with a bread knife.
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Chocolate Biscotti
Prep Time: 10 minutes
Cook Time: 12 minutes
Total Time: 22 minutes
Yield: 8 servings
Serving Size: 1 slice
INGREDIENTS
• 2 cups (280 g) whole almonds
• 2 Tablespoons (80 g) chia seeds
• 1/4 cup (20 g) unsweetened shredded coconut
• 1 egg
• 1/4 cup (60 ml) coconut oil
• 1/4 cup (20 g) cacao powder
• Pinch of stevia
• 1/4 teaspoon (1 g) salt
• 1 teaspoon (4 g) baking soda
INSTRUCTIONS
1. Preheat oven to 350 F (175 C).
2. Food process or blend the whole almonds with the chia seeds (the mixture should be
fairly fine).
3. Mix all the ingredients together well.
4. Place the dough on a piece of aluminum foil to shape into 8 biscotti-shaped slices
(long thin fingers). (Or you could refrigerate the dough for 30 minutes in a loaf shape
and then carefully slice it.)
5. Bake at 350 F for 12 minutes.
6. Turn the oven temperature down to 300 F (150 C) and bake for another 15
minutes. Let cool to harden.
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You ca
are a sweetene n omit any
These gummies there’s s
rs if you
wa
great way to get
more ome swe nt as
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milk.
Nutritional Data (estimates) - per serving: Nutritional Data (estimates) - per serving:
Calories: 10 Fat: 0 g Net Carbohydrates: 0 g Protein: 2 g Calories: 300 Fat: 24 g Net Carbohydrates: 3 g Protein: 8 g
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Nutritional Data (estimates) - per serving: Nutritional Data (estimates) - per serving:
Calories: 150 Fat: 15 g Net Carbohydrates: 2 g Protein: 5 g Calories: 100 Fat: 10 g Net Carbohydrates: 2 g Protein: 1 g
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INGREDIENTS INGREDIENTS
• 3 eggs • 1.5 cups (165 g) almond flour
• 1.5 cups (165 g) almond flour • 1 egg
• 2 Tablespoons (30 ml) ghee, melted • 2 Tablespoons (30 ml) olive oil
• 3 Tablespoons (21 g) coconut flour • 3/4 teaspoon (4 g) salt
• 1/2 teaspoon (3 g) salt • 1/4 teaspoon (0.5 g) basil
• 1 egg, whisked (as egg wash) • 1/2 teaspoon (1 g) thyme
• Coarse sea salt for sprinkling (optional) • 1/4 teaspoon (0.5 g) oregano
• 1/2 teaspoon (1 g) onion powder
INSTRUCTIONS • 1/4 teaspoon (0.5 g) garlic powder
1. Preheat oven to 350 F (175 C).
2. Place 3 eggs, almond flour, ghee, coconut flour, and 1/2 teaspoon salt into a bowl INSTRUCTIONS
and mix well until it forms a dough. 1. Preheat oven to 350 F (175 C).
3. Let the dough sit for 5 minutes. 2. Mix all the ingredients well to form a dough.
4. Roll into pretzel bites (small balls) and place on a parchment paper lined baking tray. 3. Shape dough into a long rectangular log (use some foil or cling film to pack
5. Bake in oven for 6-7 minutes. the dough tight) and then cut into thin slices (approximately 0.2 inches (0.5 cm) thick).
6. Take the pretzels out and heat oven to 400 F (200 C). Gently place each slice onto a parchment paper lined baking tray. It makes approx.
7. Turn each pretzel bite over, brush some of the whisked egg onto the top, and 20-30 crackers, depending on size.
sprinkle some of the coarse sea salt on them. 4. Bake for 10-12 minutes.
8. Bake for 5 more minutes.
SUBSTITUTIONS
• Italian seasoning (see page 177 for recipe) can be used instead of basil, thyme,
oregano, onion powder, and garlic powder if you don’t have those available.
• Other nut flours can be used instead of almond flour (just food process the nuts
using a food processor or blender into a fine meal).
Nutritional Data (estimates) - per serving: Nutritional Data (estimates) - per serving:
Calories: 320 Fat: 28 g Net Carbohydrates: 4 g Protein: 13 g Calories: 280 Fat: 25 g Net Carbohydrates: 3 g Protein: 9 g
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Nutritional Data (estimates) - per serving: Nutritional Data (estimates) - per serving:
Calories: 280 Fat: 25 g Net Carbohydrates: 1 g Protein: 2 g Calories: 170 Fat: 14 g Net Carbohydrates: 6 g Protein: 4 g
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Page 177
Homemade Italian
Seasoning
Condiments, Seasoning
Prep Time: 5 minutes
Cook Time: 0 minutes
Total Time: 5 minutes
& Sauces
Yield: 1 cup
Serving Size: N/A
INGREDIENTS
Homemade Italian Seasoning page 177 • 1/4 cup (12 g) dried basil
• 1/4 cup (12 g) dried rosemary
Garlic Sauce page 178 • 1/4 cup (12 g) dried thyme
• 1/4 cup (12 g) dried oregano
Caesar Dressing page 179 • 1 Tablespoon (10 g) garlic powder
• 1 Tablespoon (7 g) onion powder
Cajun Seasoning page 180
Coconut Mayonnaise page 181 INSTRUCTIONS
1. Mix all the ingredients together well and store in an airtight container.
Coconut Ranch Dressing page 182
Homemade Coconut Butter page 183
Slow Cooker Ghee page 184 e s can reall
y
mix
d herb es.
Chinese Chili Oil page 185 Spice an of flavors to dish at
t h
add a lo e your own so t
Cashew Cheese page 186 mak actly
You can or the mixes ex
flav
Easy Guacamole page 187 you can liking.
to your
Oregano Raspberry Liver Pate page 188
Chapter 6
Nutritional Data (estimates) - per tablespoon:
Calories: 10 Fat: 0 g Net Carbohydrates: 1 g Protein: 0 g
n ts
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ought salad
Most storeu-bnhealthy oils like
dressings udsesunflower oil - they
canola an ammatory due to the
can be infle processed. So, best
way they’r your own so you can
to make e sure they’re
mak lthy.
tasty and hea
Nutritional Data (estimates) - per tablespoon: Nutritional Data (estimates) - per tablespoon:
Calories: 80 Fat: 9 g Net Carbohydrates: 0 g Protein: 0 g Calories: 80 Fat: 9 g Net Carbohydrates: 0 g Protein: 0 g
n ts
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INGREDIENTS INGREDIENTS
• 1.5 Tablespoons (10 g) paprika • 2 egg yolks
• 1.5 Tablespoons (15 g) garlic powder • 2 Tablespoons (30 ml) of apple cider vinegar
• 1/2 Tablespoons (3 g) onion powder • 1 cup (240 ml) coconut oil, melted (but not too hot)
• 1/2 Tablespoons (2 g) black pepper
• 1 teaspoon (2 g) cayenne pepper INSTRUCTIONS
• 1 teaspoon (2 g) dried oregano 1. Blend or whisk the 2 egg yolks with the 2 Tablespoons (30 ml) of apple cider
• 1 teaspoon (1 g) dried thyme vinegar.
• 1 teaspoon (1 g) dried basil 2. Slowly add in the coconut oil while blending (I used a blender and added in the coconut oil
• 1-2 teaspoons (5-10 g) of salt (to taste) from the hole at top of the blender approximately 1/2 tablespoon at a time until it forms a mayo texture).
3. Add in rest of the oil (and a bit more if you want a less thick texture) and blend
INSTRUCTIONS well.
1. Mix all the dried spices and herbs together and store in an airtight jar. 4. Use immediately (if you want to store it in the fridge, then use 1/2 cup olive oil or avocado oil
and 1/2 cup coconut oil instead of only coconut oil, as the coconut oil will make the mayo solidify
in the fridge).
We try to use it within a week.
Nutritional Data (estimates) - per tablespoon: Nutritional Data (estimates) - per tablespoon:
Calories: 15 Fat: 0 g Net Carbohydrates: 2 g Protein: 0 g Calories: 80 Fat: 9 g Net Carbohydrates: 0 g Protein: 0 g
n ts
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Nutritional Data (estimates) - per tablespoon: Nutritional Data (estimates) - per tablespoon:
Calories: 50 Fat: 6 g Net Carbohydrates: 0 g Protein: 0 g Calories: 60 Fat: 6 g Net Carbohydrates: 1 g Protein: 1 g
n ts
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INGREDIENTS INGREDIENTS
• 16 oz (454 g) butter • 3.5 oz (100 g) dried red Chinese or Thai chili peppers
• 2 Tablespoons (15 g) of Szechuan peppercorns
INSTRUCTIONS • 1 cup (240 ml) coconut oil
1. Place butter into slow cooker and place lid on (slightly ajar so that the steam
escapes).
2. Turn slow cooker on low for 2-3 hours until milk solids brown and fall to the bot-
INSTRUCTIONS
1. Food process the dried red peppers and the Szechuan peppercorns together.
tom and bubbles slow down.
2. Heat the coconut oil in a pan on medium heat and put the food processed spices
3. Place the cheesecloth at the top of the funnel and the funnel end into the mason
in.
jar.
3. Watch for the oil to start bubbling and then cook for an extra 3-5 minutes until
4. Pour ghee through the cheesecloth through the funnel into the mason jar.
the peppercorn pieces start to turn a bit darker (don’t let them turn too dark or else
5. Store in fridge.
they’ll burn).
4. Place in a glass container and store.
Nutritional Data (estimates) - per tablespoon: Nutritional Data (estimates) - per tablespoon:
Calories: 120 Fat: 14 g Net Carbohydrates: 0 g Protein: 0 g Calories: 80 Fat: 9 g Net Carbohydrates: 0 g Protein: 0 g
n ts
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INGREDIENTS INGREDIENTS
• 1/2 cup (70 g) raw cashews, soaked overnight • 2 ripe avocados
• 1 Tablespoon (15 ml) coconut oil • 1 small tomato, diced
• 1/2 cup (120 ml) water • 1/4 cup (8 g) cilantro, finely chopped
• Juice from half a lime
INSTRUCTIONS • Salt to taste
1. Place the raw cashews into a bowl of room temperature water so that it covers the • 1 jalapeño, finely chopped (optional)
cashews, drape a paper towel or tea towel over the bowl to prevent dust settling, and • 1/2 teaspoon (1 g) chili powder (optional)
soak overnight. • 1 teaspoon (3 g) garlic powder (optional)
2. Place the soaked cashews, 1/2 cup fresh water, and coconut oil into a blender and • 1 teaspoon (2g) onion powder (optional)
blend until smooth.
Nutritional Data (estimates) - per tablespoon: INSTRUCTIONS
Calories: 25 Fat: 2 g Net Carbohydrates: 1 g Protein: 1 g 1. Cut the avocados in half, remove the stone in the middle, and scoop out the flesh
into a bowl.
2. Mash up the avocado flesh using a spoon or fork.
3. Add in the tomatoes, cilantro, lime juice, salt to taste, jalapeño, chili powder,
Spread this on some microwave bread garlic powder, and onion powder.
4. Mix well.
(see page 140 for recipe) or savory
Italian crackers (see page 173 for recipe)
or use as a dip for some raw veggies.
It’ll give you a cream cheese texture Guacamole is a quick and easy
without the dairy! condiment to make and goes great with
meats, eggs, and vegetables.
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Dr in k s a n d Broths
INGREDIENTS
• 0.7 lb (317 g) chicken liver
• 2 Tablespoons (30 ml) ghee Easy Bone Broth page 190
(may need extra)
• 1/2 onion, chopped Sinh To Bo (Vietnamese Smoothie) page 191
• Approx. 50 oregano leaves
• 10 raspberries (optional) Coconut Masala Chai page 192
- makes the pate less smooth
• Salt to taste
Ginger Basil Tea page 193
Pumpkin Spice Latte page 194
INSTRUCTIONS
1. Melt 2 Tablespoons of ghee in a pan and saute the chopped onions and chicken Coconut Ghee Coffee page 194
liver until the liver is cooked (just pink inside). This takes 10-15 minutes on medium
heat, and you may find putting a lid onto the pan for 5 minutes at the end helps. Lemon Thyme Infused Iced Tea page 195
2. Add in the oregano leaves a few minutes before the liver is done.
3. Blend the liver, onions, oregano, raspberries, and salt until smooth (add in an
Coconut Iced Tea Latte page 195
extra tablespoon of ghee if needed to make the pate smoother).
SUBSTITUTIONS
• Other herbs and spices can be used instead of the oregano and raspberries.
Chapter 7
Nutritional Data (estimates) - per serving:
Calories: 180 Fat: 11 g Net Carbohydrates: 3 g Protein: 15 g
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INSTRUCTIONS
1. Heat the coconut milk and water in a saucepan.
2. Add in the stevia, the tea, and the spice blend. Mix well.
3. Heat at a low simmer for approx. 4-5 minutes.
4. Taste the tea and add more sweetener or spices to taste.
5. Pour through a strainer (to remove the tea leaves) and serve immediately.
Nutritional Data (estimates) - per serving: Nutritional Data (estimates) - per serving:
Calories: 300 Fat: 30 g Net Carbohydrates: 2 g Protein: 3 g Calories: 0 Fat: 0 g Net Carbohydrates: 0 g Protein: 0 g
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FATS
Fruits Fats play a huge part in the ketogenic diet (they make up the majority of your calorie intake), so
Most fruits are off limits on a ketogenic diet. Some small amounts of berries are considered ok, make sure you’re taking in plenty of healthy fats.
but watch how much you eat! Avocado Oil Red Palm Oil Cocoa Butter
Avocado Lemon Ghee Palm Shortening Walnut Oil (small
Blackberry Lime Coconut Oil Duck Fat amounts)
Blueberry Raspberry Lard Butter (if you tolerate Sesame Oil (small
Cranberry Strawberry Tallow dairy) amounts)
Olive Olive Oil Coconut Butter MCT Oil
Macadamia Oil
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FISH DAIRY
Fish is highly nutritious, but buy wild-caught fish whenever possible. Not everyone can tolerate dairy - you should eliminate these foods for at least a month, then
Anchovies Mahi Mahi Tilapia reintroduce them to see how they make you feel. We find raw and unpasteurized dairy to be better.
Bass Mackerel Tuna (including Alba- Stick to full-fat dairy.
Cod Orange Roughy core) Kefir Full Fat Cottage Cheese Butter (not Margarine)
Eel Perch Sole Full-Fat Yogurt Heavy Whipping Cream Ghee
Flounder Red Snapper Grouper Raw Full-Fat Cheeses Full-Fat Sour Cream Full-Fat Cream Cheese
Haddock Rockfish Turbot
Halibut Salmon (including Trout HERBS AND SPICES
Herring Smoked Salmon) Shark Experiment with these herbs and spices as they’ll make your food really delicious! Make sure the
Mackerel Sardines check the ingredients of any herb or spice blends to avoid added sugar or MSG.
Sea Salt Cumin Nutmeg
SHELLFISH AND OTHER SEAFOOD Black Pepper Oregano Cloves
Apart from organ meats, shellfish is the most nutrient-dense food you can eat. Often expensive, but White Pepper Thyme Allspice
worth it. Basil Rosemary Ginger
Abalone Lobster Scallops Italian Seasoning Sage Cardamom
Caviar Mussels Squid Chili Powder Turmeric Paprika
Clams Oysters Cayenne Pepper Parsley Dill
Crab Shrimp Curry Powder Cilantro
Garam Masala Cinnamon
DRINKS
Watch out for hidden sugar in drinks! OTHER
Coconut Milk Tea Lemon and Lime Juice These are some foods that don’t fall neatly into other categories.
Almond Milk Herbal Teas Club Soda Pork Rinds Full-fat Ranch Dressing Gelatin (as a powder or
Cashew Milk Water Sparkling Mineral Water Beef Jerky Caesar Dressing from bone broth)
Broth (or bouillon) Seltzer Water Pickles Mustard Vanilla Extract
Coffee Cod Liver Oil (Fish Oil) Hot Sauce (check Dark Chocolate (100%)
Vinegars (check the ingredients) Stevia (small amounts if
NUTS AND SEEDS ingredients to make sure Gluten Free Tamari necessary)
Don’t go wild on these as they’re easy to overeat and high in omega-6 fats. These also add to they don’t have added Sauce or Coconut Monk Fruit or Lo Han
your carbohydrate intake, so watch out. Lastly, note that peanut is a legume, not a nut, and is not sugar or wheat) Aminos Guo Sweetener
recommended. Eggs (of any animal) Fish Sauce (check Almond Flour or
Almonds Pistachios Walnuts Salad Dressings (made ingredients) Almond Meal
Hazelnuts Pumpkin Seeds Cashews with good oils and no Cacao Nibs Coconut Flour
Macadamias Psyllium Seeds Chia Seeds added sugar) Shredded Coconut Cacao Powder
Pecans Sesame Seeds Various Nut Butters Mayonnaise (made with (unsweetened)
Pine Nuts Sunflower Seeds good oils - see list of oils)
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ENJOY DELICIOUS FOOD AND REGAIN
AMAZING HEALTH WHILE LOSING WEIGHT
You want to look and feel better while still eating delicious, filling foods. We want
to help. The ESSENTIAL KETO COOKBOOK is your guide to creating easy but
tasty meals that will help you succeed on your ketogenic diet.
This cookbook includes our best and most popular keto recipes, including
favorites like Lasagna, Spaghetti, and even keto Bread, all using healthy and keto-
approved ingredients.
Perhaps most importantly, unlike other cookbooks, we’ve simplified our recipes
as much as possible. We know that you don’t want to spend hours in the kitchen,
when you can make equally delicious foods in much less time.
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