[2017] Ketogenic Diet Cookbook Read online

  A pinch of cayenne pepper

  2 cups heavy cream

  Directions:

  Prick the squash with a fork, place on a lined baking sheet, place in an oven at 350ºF, and bake for 15 minutes. Take the squash out of the oven, set aside to cool, and scoop out the squash flesh. Heat up a pan with the butter over medium heat, add the spaghetti squash, stir, and cook for a couple of minutes. Add salt, pepper, cayenne pepper, and Cajun seasoning, stir, and cook for 1 minute. Add the heavy cream, stir, cook for 10 minutes, divide on plates, and serve.

  Nutrition: Calories - 200, Fat - 2, Fiber - 1, Carbs - 5, Protein - 8

  Roasted Olives

  Preparation time: 10 minutes

  Cooking time: 20 minutes

  Servings: 6

  Ingredients:

  1 cup black olives, pitted

  1 cup Kalamata olives, pitted

  1 cup green olives, stuffed with almonds and garlic

  ¼ cup olive oil

  10 garlic cloves

  1 tablespoon herbes de Provence

  1 teaspoon lemon zest, grated

  Ground black pepper, to taste

  Fresh thyme, chopped, for serving

  Directions:

  Place black olives, Kalamata olives, and green olives on a lined baking sheet, drizzle oil, garlic, and herbes de Provence, toss to coat, place in an oven at 425ºF, and bake for 10 minutes. Stir the olives and bake for 10 minutes. Divide the olives on plates, sprinkle lemon zest, black pepper, and thyme on top, toss to coat, and serve warm.

  Nutrition: Calories - 200, Fat - 20, Fiber - 4, Carbs - 3, Protein - 1

  Vegetable Noodles

  Preparation time: 10 minutes

  Cooking time: 20 minutes

  Servings: 6

  Ingredients:

  1 zucchini, cut with a spiralizer

  1 summer squash, cut with a spiralizer

  1 carrot, cut with a spiralizer

  1 sweet potato, cut with a spiralizer

  4 ounces onion, chopped

  6 ounces yellow, orange, and red bell peppers, seeded and cut into thin strips

  Salt and ground black pepper, to taste

  4 tablespoons bacon fat

  3 garlic cloves, peeled and minced

  Directions:

  Spread the zucchini noodles on a lined baking sheet. Add the squash, carrot, sweet potato, onion, and bell peppers. Add salt, pepper, and garlic and toss to coat. Add the bacon fat, toss again, place in an oven at 400ºF, and bake for 20 minutes. Transfer to plates and serve.

  Nutrition: Calories - 50, Fat - 1, Fiber - 1, Carbs - 6, Protein - 2

  Mustard and Garlic Brussels Sprouts

  Preparation time: 10 minutes

  Cooking time: 40 minutes

  Servings: 4

  Ingredients:

  1 pound Brussels sprouts, trimmed, and halved

  Salt and ground black pepper, to taste

  1 tablespoon coconut aminos

  1 tablespoon Dijon mustard

  1 tablespoon garlic cloves, peeled and minced

  1 tablespoons butter

  1 garlic clove head, cloves peeled, and separated

  1 tablespoon caraway seeds

  Directions:

  Put the Brussels sprouts on a lined baking sheet. Add the minced garlic, whole garlic, butter, mustard, salt, pepper, coconut aminos, and caraway seeds. Toss to coat well, place in an oven at 400ºF, and bake for 40 minutes. Transfer to plates and serve.

  Nutrition: Calories - 70, Fat - 4, Fiber - 2, Carbs - 4, Protein - 2. 4

  Cheese Sauce

  Preparation time: 10 minutes

  Cooking time: 12 minutes

  Servings: 8

  Ingredients:

  2 tablespoons butter

  ¼ cup cream cheese, softened

  ¼ cup whipping cream

  ¼ cup cheddar cheese, grated

  2 tablespoons water

  A pinch of salt

  ¼ teaspoon cayenne pepper

  ½ teaspoon sweet paprika

  ½ teaspoon onion powder

  ½ teaspoon garlic powder

  4 tablespoons fresh parsley, chopped

  Directions:

  Heat up a pan with the butter over medium heat. Add the whipping cream and stir well. Add the cream cheese, stir, and bring to a simmer. Take off the heat, add the cheddar cheese, stir, return to the heat, and cook for 3-4 minutes. Add the water, a pinch of salt, cayenne pepper, onion powder, garlic powder, paprika, and parsley, stir well, take off the heat, and serve.

  Nutrition: Calories - 200, Fat - 13, Fiber - 0, Carbs - 1, Protein - 6

  Sautéed Kohlrabi

  Preparation time: 10 minutes

  Cooking time: 10 minutes

  Servings: 4

  Ingredients:

  2 kohlrabi, trimmed and sliced thin

  Salt and ground black pepper, to taste

  1 tablespoons fresh parsley, chopped

  1 tablespoon butter

  2 garlic cloves, peeled and minced

  Directions:

  Put some water in a pot and bring to a boil over medium heat. Add the kohlrabi slices, cook for 5 minutes, drain, and transfer to a bowl. Heat up a pan with the butter over medium heat. Add the garlic, stir, and cook for 1 minute. Add the kohlrabi slices, salt, and pepper, and cook until they are golden brown on both sides. Add the parsley, toss to coat, transfer to plates, and serve warm.

  Nutrition: Calories - 87, Fat - 2. 4, Fiber - 3, Carbs - 5, Protein - 4

  Turnip Fries

  Preparation time: 10 minutes

  Cooking time: 25 minutes

  Servings: 4

  Ingredients:

  2 pounds turnips, peeled and cut into sticks

  Salt, to taste

  ¼ cup olive oil

  For the seasoning mix:

  2 tablespoons chili powder

  1 teaspoon garlic powder

  ½ teaspoon dried oregano

  1½ teaspoons onion powder

  1½ tablespoons cumin

  Directions:

  In a bowl, mix the chili powder with the onion powder, garlic powder, cumin, and oregano, and stir well. Add the parsnips sticks, rub them well, and spread on a lined baking sheet. Season with salt, drizzle the oil, toss to coat well, and bake in the oven at 350ºF for 25 minutes. Let the parsnip fries cool before serving.

  Nutrition: Calories - 140, Fat - 2, Fiber - 1, Carbs - 1, Protein - 6

  Creamy Cauliflower and Spinach

  Preparation time: 10 minutes

  Cooking time: 15 minutes

  Servings: 6

  Ingredients:

  1 cup spinach leaves

  3 cups cauliflower florets

  ¼ cup cream

  4 tablespoons butter

  Salt and ground black pepper, to taste

  ½ cup sour cream

  1 avocado, pitted and peeled

  Directions:

  In a heatproof bowl, mix the spinach with cauliflower florets, place in a microwave, and cook for 15 minutes. Mash the avocado with a fork and add to spinach mixture. Add salt, pepper, cream, butter, and sour cream, and blend using an immersion blender. Transfer to plates and serve.

  Nutrition: Calories - 190, Fat - 16, Fiber - 7, Carbs - 3, Protein - 5

  Twice-baked Zucchini

  Preparation time: 10 minutes

  Cooking time: 30 minutes

  Servings: 4

  Ingredients:

  2 zucchini, cut into half and each half in half lengthwise

  ¼ cup onion, peeled and chopped

  ½ cup cheddar cheese, shredded

  4 bacon strips, cooked and crumbled

  ¼ cup sour cream

  2 ounces cream cheese, softened

  1 tablespoon jalapeño pepper, chopped

  Salt and ground black pepper, to taste

  2 tablespoons butter

  Directions:

  Scoop the zucchini insides, place flesh in a bowl, and arrange the zucchini cups in a baking dish. Add the onion, cheddar cheese, crumbled bacon, j
alapeño, salt, pepper, sour cream, cream cheese, and butter to the bowl. Whisk well, fill the zucchini quarters with this mixture, place in an oven at 350ºF, and bake for 30 minutes. Divide zucchini on plates, and serve.

  Nutrition: Calories - 260, Fat - 22, Fiber - 4, Carbs - 3, Protein - 10

  Sausage Gravy

  Preparation time: 10 minutes

  Cooking time: 10 minutes

  Servings: 4

  Ingredients:

  4 ounces sausages, chopped

  Salt and ground black pepper, to taste

  1 cup heavy cream

  2 tablespoons butter

  ½ teaspoon guar gum

  Directions:

  Heat up a pan over medium heat, add the sausage pieces, stir, cook for 4 minutes, and transfer to a plate. Return the pan to the heat, add the butter, and melt it. Add the cream, salt, pepper, and guar gum, stir and cook until it begins to thicken. Return the sausage to pan, stir well, take off the heat, and serve.

  Nutrition: Calories - 345, Fat - 34, Fiber - 0, Carbs - 2, Protein - 4

  Mushroom and Hemp Pilaf

  Preparation time: 10 minutes

  Cooking time: 20 minutes

  Servings: 4

  Ingredients:

  2 tablespoons butter

  ¼ cup almonds, sliced

  3 mushrooms, chopped

  1 cup hemp seeds

  Salt and ground black pepper, to taste

  ½ teaspoon garlic powder

  ½ cup chicken stock

  ¼ teaspoon dried parsley

  Directions:

  Heat up a pan with the butter over medium heat, add the almonds and mushrooms, stir, and cook for 4 minutes. Add the hemp seeds and stir. Add the salt, pepper, parsley, garlic powder, and stock, stir, reduce the heat, cover the pan, and simmer until the stock is absorbed. Divide on plates and serve.

  Nutrition: Calories - 324, Fat - 24, Fiber - 15, Carbs - 2, Protein - 15

  Asian Side Salad

  Preparation time: 30 minutes

  Cooking time: 10 minutes

  Servings: 4

  Ingredients:

  1 cucumber, sliced thin

  1 green onion, peeled and chopped

  2 tablespoons coconut oil

  1 packet Asian noodles

  1 tablespoon balsamic vinegar

  1 tablespoon sesame oil

  ¼ teaspoon red pepper flakes

  Salt and ground black pepper, to taste

  1 teaspoon sesame seeds

  Directions:

  Cook the noodles according to package instructions, drain, and rinse well. Heat up a pan with the coconut oil over medium-high heat, add the noodles, cover pan, and fry them for 5 minutes until they are crispy.

  Transfer the noodles to paper towels and drain the grease. In a bowl, mix the cucumber slices with the green onion, pepper flakes, vinegar, sesame oil, sesame seeds, salt, pepper, and noodles. Toss to coat well, keep in the refrigerator for 30 minutes, and serve.

  Nutrition: Calories - 400, Fat - 34, Fiber - 2, Carbs - 4, Protein - 2

  Mixed Vegetable Dish

  Preparation time: 10 minutes

  Cooking time: 10 minutes

  Servings: 4

  Ingredients:

  14 ounces mushrooms, sliced

  3 ounces broccoli florets

  3. 5 ounces sugar snap peas

  6 tablespoons olive oil

  Salt and ground black pepper, to taste

  3 ounces bell pepper, seeded and cut into strips

  3 ounces spinach, torn

  2 tablespoons garlic, minced

  2 tablespoons pumpkin seeds

  A pinch of red pepper flakes

  Directions:

  Heat up a pan with the oil over medium-high heat, add the garlic, stir, and cook for 1 minute. Add the mushrooms, stir, and cook for 3 minutes. Add the broccoli, and stir. Add the snap peas and peppers, and stir again. Add the salt, pepper, pumpkin seeds, and pepper flakes, stir, and cook for a few minutes. Add the spinach, stir gently, cook for a couple of minutes, divide on plates, and serve.

  Nutrition: Calories - 247, Fat - 23, Fiber - 4, Carbs - 3, Protein - 7

  Cauliflower Polenta

  Preparation time: 10 minutes

  Cooking time: 1 hour

  Servings: 2

  Ingredients:

  1 cauliflower head, separated into florets and chopped

  ¼ cup hazelnuts

  1 tablespoon olive oil + 2 teaspoons extra virgin olive oil

  1 onion, peeled and chopped

  3 cups shiitake mushrooms, chopped

  4 garlic cloves, peeled

  3 tablespoons nutritional yeast

  ½ cup water

  Parsley, chopped, for serving

  Directions:

  Spread the hazelnuts on a lined baking sheet, place in an oven at 350ºF, and bake for 10 minutes. Take the hazelnuts out of the oven, leave them to cool down, chop, and set aside. Spread the cauliflower florets on the baking sheet, drizzle 1 teaspoon oil, place in an oven at 400ºF, and bake for 30 minutes. In a bowl, mix the oil with ½ teaspoon oil, and toss to coat. Put the garlic cloves on an aluminum foil, drizzle with ½ teaspoon oil, and wrap. Spread the onion next to cauliflower and garlic on the baking sheet, place in an oven everything, and bake for 20 minutes. Heat up a pan with the rest of the oil over medium-high heat, add the mushrooms, stir, and cook for 8 minutes. Take the cauliflower out of the oven and transfer to a food processor. Unwrap the garlic, peel, and add to the food processor. Add the onion, yeast, salt, and pepper, and blend well. Divide the polenta on plates, top with mushrooms, hazelnuts, and parsley, and serve.

  Nutrition: Calories - 342, Fat - 21, Fiber - 12, Carbs - 3, Protein - 14

  Sausage Stuffing

  Preparation time: 10 minutes

  Cooking time: 4 hours and 20 minutes

  Servings: 8

  Ingredients:

  2 cups almond flour

  2 tablespoons whey protein powder

  ¼ cup coconut flour

  ½ teaspoon garlic powder

  2 teaspoons baking powder

  1¼ cups cheddar cheese, shredded

  2 eggs

  ¼ cup melted butter

  ¾ cup water

  For the stuffing:

  ½ cup onion, peeled and chopped

  2 tablespoons butter

  1 red bell pepper, seeded and chopped

  1 jalapeño pepper, chopped

  Salt and ground black pepper, to taste

  12 ounces sausage, chopped

  2 eggs

  ¾ cup chicken stock

  ¼ cup whipping cream

  Directions:

  In a bowl, mix the coconut flour with the whey protein, almond flour, garlic powder, baking powder, and 1 cup cheddar cheese, and stir. Add the water, 2 eggs, ¼ cup butter, and stir well. Transfer this to a greased baking pan, sprinkle the rest of the cheddar cheese, place in an oven at 325ºF, and bake for 30 minutes. Let the bread to cool down for 15 minutes, and cube it. Spread bread cubes on a lined baking sheet, place in an oven at 200ºF, and bake for 3 hours. Take bread cubes out of the oven, and set aside. Heat up a pan with 2 tablespoons butter over medium heat, add the onion, stir, and cook for 4 minutes. Add the jalapeño and red bell pepper, stir, and cook for 5 minutes. Add the salt and pepper, stir, and transfer everything to a bowl. Heat up the same pan over medium heat, add the sausage, stir, and cook for 10 minutes. Transfer the sausage to the bowl with the vegetables, stock, bread, and stir. In a separate bowl, whisk 2 eggs with some salt, pepper, and whipping cream. Add this to the sausage and bread mixture, stir, transfer to a greased baking pan, place in an oven at 325ºF, and bake for 30 minutes. Serve hot.

  Nutrition: Calories - 340, Fat - 4, Fiber - 6, Carbs - 3. 4, Protein - 7

  Baby Mushrooms

  Preparation time: 10 minutes

  Cooking time: 30 minutes

  Servings: 4

  Ingredients:

  4 tablespoons butter

  16 ounces baby mushrooms

 
Salt and ground black pepper, to taste

  3 tablespoons dried onion flakes

  3 tablespoons dried parsley

  1 teaspoon garlic powder

  Directions:

  In a bowl, mix the parsley flakes with onion, salt, pepper, and garlic powder, and stir. In another bowl, mix the mushroom with melted butter and toss to coat. Add the seasoning mixture, toss well, spread on a lined baking sheet, place in an oven at 300ºF, bake for 30 minutes, and serve.

  Nutrition: Calories - 152, Fat - 12, Fiber - 5, Carbs - 6, Protein - 4

  Green Beans with Vinaigrette

  Preparation time: 10 minutes

  Cooking time: 12 minutes

  Serving: 8

  Ingredients:

  2 ounces chorizo, chopped

  1 garlic clove, peeled and minced

  1 teaspoon lemon juice

  2 teaspoons smoked paprika

  ½ cup coconut vinegar

  4 tablespoons macadamia nut oil