[2017] Ketogenic Diet Cookbook Page 10
3 garlic cloves, peeled and minced
1 teaspoon dried basil
Salt and ground black pepper, to taste
1 tomato, cored and diced
3 tablespoons lemon juice
½ cup water
1 tablespoons coriander, chopped
Directions:
Heat up a pan with the oil over medium heat, add the mushrooms, stir, and cook for 3 minutes. Add the basil and garlic, stir, and cook for 1 minute. Add the water, salt, pepper, tomato, and lemon juice, stir, and cook for a few minutes. Take off the heat, transfer to a bowl, set aside to cool down, sprinkle the coriander, and serve.
Nutrition: Calories - 200, Fat - 2, Fiber - 2, Carbs - 1, Protein - 10
Tomato Salsa
Preparation time: 2 hours
Cooking time: 0 minutes
Servings: 5
Ingredients:
3 yellow tomatoes, seeded and chopped
1 red tomato, seeded and chopped
Salt and ground black pepper, to taste
1 cup watermelon, seeded and chopped
⅓ cup onion, diced
1 mango, peeled, seeded and chopped
2 jalapeño peppers, diced
¼ cup cilantro, diced
3 tablespoons lime juice
2 teaspoons honey
Directions:
In a bowl, mix the tomatoes with mango, watermelon, onion, and jalapeño. Add the cilantro, lime juice, salt, pepper, and honey, and stir well. Cover the bowl, keep in the refrigerator for 2 hours, and serve.
Nutrition: Calories - 80, Fat - 1, Fiber - 2, Carbs - 1, Protein - 4
Summer Side Salad
Preparation time: 10 minutes
Cooking time: 5 minutes
Servings: 6
Ingredients:
½ cup extra virgin olive oil
1 cucumber, chopped
2 baguettes, cut into small cubes
2 pints colored cherry tomatoes, cut into half
Salt and ground black pepper, to taste
1 onion, peeled and chopped
3 tablespoons balsamic vinegar
1 garlic clove, peeled and minced
1 bunch fresh basil, chopped
Directions:
In a bowl, mix the bread cubes with half of the oil, and toss to coat. Heat up a pan over medium-high heat, add the bread, stir, toast for 10 minutes, take off the heat, drain, and set aside. In a bowl, mix the vinegar with salt, pepper, and the rest of the oil, and whisk. In a salad bowl, mix the cucumber with tomatoes, onion, garlic, and bread. Add the vinegar dressing, toss to coat, sprinkle the basil, add more salt and pepper, if needed, toss to coat, and serve.
Nutrition: Calories - 90, Fat - 0, Fiber - 2, Carbs - 2, Protein - 4
Tomato and Bocconcini
Preparation time: 6 minutes
Cooking time: 0 minutes
Servings: 4
Ingredients:
20 ounces tomatoes, cut in wedges
2 tablespoons extra virgin olive oil
1½ tablespoons balsamic vinegar
1 teaspoon stevia
1 garlic clove, minced
8 ounces baby bocconcini, drained and torn
1 cup fresh basil leaves, chopped
Salt and ground black pepper, to taste
Directions:
In a bowl, mix the stevia with vinegar, garlic, oil, salt, and pepper, and whisk. In a salad bowl, mix the bocconcini with the tomato and basil. Add the dressing, toss to coat, and serve.
Nutrition: Calories - 100, Fat - 2, Fiber - 2, Carbs - 1, Protein - 9
Cucumber and Date Salad
Preparation time: 10 minutes
Cooking time: 0 minutes
Servings: 4
Ingredients:
2 English cucumbers, chopped
8 dates, pitted and sliced
¾ cup fennel, sliced thin
2 tablespoons fresh chives, diced
½ cup walnuts, chopped
2 tablespoons lemon juice
4 tablespoons fruity olive oil
Salt and ground black pepper, to taste
Directions:
Put the cucumber on a paper towel, press well, and transfer to a salad bowl. Crush them a bit using a fork. Add the dates, fennel, chives, and walnuts, and stir gently. Add the salt, pepper, lemon juice, and the oil, toss to coat, and serve.
Nutrition: Calories - 80, Fat - 0. 2, Fiber - 1, Carbs – 0.4, Protein - 5
Eggplant Salad
Preparation time: 10 minutes
Cooking time: 10 minutes
Servings: 4
Ingredients:
1 eggplant, sliced
1 onion, peeled and sliced
A drizzle of canola oil
1 avocado, pitted and chopped
1 teaspoon mustard
1 tablespoon balsamic vinegar
1 tablespoon fresh oregano, chopped
A drizzle of olive oil
Salt and ground black pepper, to taste
Zest from 1 lemon
Fresh parsley, chopped, for serving
Directions:
Brush the onion slices and eggplant ones with a drizzle of canola oil, place them on a heated kitchen grill, and cook them until they become soft. Transfer them to a cutting board, leave them to cool down, chop them, and put them in a bowl. Add the avocado and stir gently. In a bowl, mix the vinegar with mustard, oregano, olive oil, salt and pepper to taste. Add this to the eggplant, avocado, and onion mixture, toss to coat, add the lemon zest and parsley on top, and serve.
Nutrition: Calories - 120, Fat - 3, Fiber - 2, Carbs - 1, Protein - 8
Baked Eggplant Side Salad
Preparation time: 2 hours and 10 minutes
Cooking time: 1 hour and 30 minutes
Servings: 12
Ingredients:
1 garlic clove, peeled and crushed
6 eggplants
1 teaspoon dried parsley
1 teaspoon dried oregano
¼ teaspoon dried basil
3 tablespoons extra virgin olive oil
2 tablespoons stevia
1 tablespoon balsamic vinegar
Salt and ground black pepper, to taste
Directions:
Prick the eggplants with a fork, arrange them on a baking sheet, place in an oven at 350ºF, bake for 1 hour and 30 minutes, take them out of the oven, leave them to cool down, peel them, chop them, and transfer them to a salad bowl. Add the garlic, oil, parsley, stevia, oregano, basil, salt, and pepper, toss to coat, keep in the refrigerator for 2 hours, and then serve.
Nutrition: Calories - 150, Fat - 1, Fiber - 2, Carbs - 1, Protein - 8
Endive and Watercress Side Salad
Preparation time: 10 minutes
Cooking time: 5 minutes
Servings: 4
Ingredients:
4 medium endives, roots and ends cut and sliced thin crosswise
1 tablespoon lemon juice
1 shallot, peeled and diced
1 tablespoon balsamic vinegar
2 tablespoons extra virgin olive oil
6 tablespoons heavy cream
Salt and ground black pepper, to taste
4 ounces watercress, chopped
1 apple, cored and sliced thin
1 tablespoon fresh chervil, chopped
1 tablespoon fresh tarragon, chopped
1 tablespoon fresh chives, chopped
⅓ cup almonds, chopped
1 tablespoon fresh parsley, chopped
Directions:
In a bowl, mix the lemon juice with vinegar, salt, and shallot, stir, and set aside for 10 minutes. Add the olive oil, pepper, stir, and set aside for 2 minutes. Put the endives, apple, watercress, chives, tarragon, parsley, and chervil in a salad bowl. Add salt and pepper to taste and toss to coat. Add the heavy cream and vinaigrette, stir gently, and serve with almonds on top.
Nutrition: Calories - 200, Fat - 3, Fiber - 5, Carbs - 2, Protein - 10
Indian Side Salad
Preparati
on time: 15 minutes
Cooking time: 0 minutes
Servings: 6
Ingredients:
3 carrots, peeled and grated
2 courgettes, sliced thin
A bunch of radishes, finely sliced
½ onion, peeled and chopped
6 mint leaves, chopped
For the salad dressing:
1 teaspoon mustard
1 tablespoons homemade mayo
1 tablespoons balsamic vinegar
2 tablespoons extra virgin olive oil
Salt and ground black pepper, to taste
Directions:
In a bowl, mix the mustard with mayonnaise, vinegar, salt, and pepper, and stir well. Add the oil gradually and whisk everything. In a salad bowl, mix the carrots with radishes, courgettes, and mint leaves. Add the salad dressing, toss to coat, and keep in the refrigerator until ready to serve.
Nutrition: Calories - 140, Fat - 1, Fiber - 2, Carbs - 1, Protein - 7
Indian Mint Chutney
Preparation time: 10 minutes
Cooking time: 0 minutes
Servings: 8
Ingredients:
1½ cup mint leaves
1 bunch cilantro, stems removed
Salt and ground black pepper, to taste
1 green chili pepper, seedless
1 onion, cut into medium-sized chunks
¼ cup water
1 tablespoon tamarind juice
Directions:
Put the mint and cilantro leaves in a food processor and blend them. Add the chili pepper, salt, black pepper, onion, and tamarind paste and blend again. Add the water, blend some more until you obtain cream, transfer to a bowl, and serve.
Nutrition: Calories - 100, Fat - 1, Fiber - 1, Carbs - 0. 4, Protein - 6
Indian Coconut Chutney
Preparation time: 5 minutes
Cooking time: 5 minutes
Servings: 3
Ingredients:
½ teaspoon cumin
½ cup coconut, grated
2 tablespoons chana dal, already fried
2 green chilies
Salt, to taste
1 garlic clove, peeled
¾ tablespoons avocado oil
¼ teaspoon mustard seeds
A pinch of hing
½ teaspoons urad dal
1 red chili chopped
1 spring curry leaves
Directions:
In a food processor, mix the coconut with salt, cumin, garlic, chana dal, and green chilies and blend well. Add a splash of water and blend again. Heat up a pan with the oil over medium heat, add the red chili, urad dal, mustard seeds, hing, and curry leaves, stir, and cook for 3 minutes. Add this to coconut chutney, stir gently, and serve.
Nutrition: Calories - 90, Fat - 1, Fiber - 1, Carbs - 1, Protein - 6
Easy Tamarind Chutney
Preparation time: 10 minutes
Cooking time: 35 minutes
Servings: 10
Ingredients:
1 teaspoon cumin seeds
1 tablespoon canola oil
½ teaspoon garam masala
½ teaspoon asafetida powder
1 teaspoon ground ginger
½ teaspoon fennel seeds
½ teaspoon cayenne pepper
1¼ cups coconut sugar
2 cups water
3 tablespoons tamarind paste
Directions:
Heat up a pan with the oil over medium heat, add the ginger, cumin, cayenne pepper, asafetida powder, fennel seeds, and garam masala, stir, and cook for 2 minutes. Add the water, sugar, and tamarind paste, stir, bring to a boil, reduce heat to low, and simmer chutney for 30 minutes. Transfer to a bowl, and let it cool down before serving.
Nutrition: Calories - 120, Fat - 1, Fiber - 3, Carbs - 5, Protein - 9
Caramelized Bell Peppers
Preparation time: 10 minutes
Cooking time: 32 minutes
Servings: 4
Ingredients:
1 tablespoon olive oil
1 teaspoon butter
2 red bell peppers, cut into thin strips
2 onions, cut into thin strips
Salt and ground black pepper, to taste
1 teaspoon dried basil
Directions:
Heat up a pan with the butter and oil over medium heat, add the onion and bell peppers, stir, and cook for 2 minutes. Reduce the temperature and cook for 30 minutes, stirring often. Add the salt, pepper, and basil, stir again, take off the heat, and serve.
Nutrition: Calories - 97, Fat - 4, Fiber - 2, Carbs - 6, Protein - 2
Caramelized Red Chard
Preparation time: 10 minutes
Cooking time: 20 minutes
Servings: 4
Ingredients:
2 tablespoons olive oil
1 onion, peeled and chopped
2 tablespoons capers
Juice of 1 lemon
Salt and ground black pepper, to taste
1 teaspoon palm sugar
1 bunch red chard, chopped
¼ cup Kalamata olives, pitted and chopped
Directions:
Heat up a pan with the oil over medium heat, add the onions, stir, and brown for 4 minutes. Add the palm sugar, and stir well. Add the olives and chard, stir, and cook for 10 minutes. Add the capers, lemon juice, salt, and pepper, stir, and cook for 3 minutes. Divide on plates and serve.
Nutrition: Calories - 119, Fat - 7, Fiber - 3, Carbs - 7, Protein - 2
Summer Kale
Preparation time: 10 minutes
Cooking time: 45 minutes
Servings: 4
Ingredients:
2 cups water
1 tablespoon balsamic vinegar
⅓ cup almonds, toasted
3 garlic cloves, peeled and minced
1 bunch kale, steamed, and chopped
1 onion, peeled and chopped
2 tablespoons olive oil
Directions:
Heat up a pan with the oil over medium heat, add the onion, stir, and cook for 10 minutes. Add the garlic, stir, and cook for 1 minute. Add the water and kale, cover the pan, and cook for 30 minutes. Add the salt, pepper, balsamic vinegar, and almonds, toss to coat, divide on plates, and serve.
Nutrition: Calories - 170, Fat - 11, Fiber - 3, Carbs - 7, Protein - 7
Coleslaw
Preparation time: 10 minutes
Cooking time: 0 minutes
Servings: 4
Ingredients:
1 small green cabbage head, shredded
Salt and ground black pepper, to taste
6 tablespoons mayonnaise
Salt and ground black pepper, to taste
1 pinch fennel seed
Juice of ½ lemon
1 tablespoon Dijon mustard
Directions:
In a bowl, mix the cabbage with salt and lemon juice, stir well, and set aside for 10 minutes. Add salt, pepper, fennel seed, mayonnaise, and mustard to the cabbage. Toss to coat and serve.
Nutrition: Calories - 150, Fat - 3, Fiber - 2, Carbs - 2, Protein - 7
Fried Cabbage
Preparation time: 10 minutes
Cooking time: 15 minutes
Servings: 4
Ingredients:
1½ pound green cabbage, shredded
Salt and ground black pepper, to taste
3. 5 ounces butter
A pinch of sweet paprika
Directions:
Heat up a pan with the butter over medium heat. Add the cabbage and cook for 15 minutes, stirring often. Add the salt, pepper, and paprika, stir, cook for 1 minute, divide on plates, and serve.
Nutrition: Calories - 200, Fat - 4, Fiber - 2, Carbs - 3, Protein - 7
Green Beans and Avocado
Preparation time: 10 minutes
Cooking time: 5 minutes
Servings: 4
Ingredients:
⅔ pound green beans, trimmed
Salt and ground black pepper, to taste
3 tables
poons olive oil
2 avocados, pitted and peeled
5 scallions, chopped
½ cup fresh cilantro, chopped
Directions:
Heat up a pan with the oil over medium heat, add the green beans, stir, and cook for 4 minutes. Add the salt and pepper, stir, take off the heat, and transfer to a bowl. In another bowl, mix the avocados with salt and pepper, and mash with a fork. Add the onions and stir well. Add this over green beans, toss to coat, and serve.
Nutrition: Calories - 200, Fat - 5, Fiber - 3, Carbs - 4, Protein - 6
Creamy Spaghetti Pasta
Preparation time: 10 minutes
Cooking time: 40 minutes
Servings: 4
Ingredients:
1 spaghetti squash
Salt and ground black pepper, to taste
2 tablespoons butter
1 teaspoon Cajun seasoning