[2017] Ketogenic Diet Cookbook Page 12
¼ teaspoon coriander
Salt and ground black pepper, to taste
2 tablespoons coconut oil
2 tablespoons beef stock
2 pound green beans
Directions:
In a blender, mix the chorizo with salt, pepper, vinegar, garlic, lemon juice, paprika, and coriander, and pulse well. Add the stock and the macadamia nut oil and blend again. Heat up a pan with the coconut oil over medium heat, add the green beans and chorizo mixture, stir, and cook for 10 minutes. Divide on plates and serve.
Nutrition: Calories - 160, Fat - 12, Fiber - 4, Carbs - 6, Protein - 4
Braised Asian Eggplant
Preparation time: 10 minutes
Cooking time: 15 minutes
Servings: 4
Ingredients:
1 Asian eggplant, cut into medium-sized pieces
1 onion, peeled and sliced thin
2 tablespoon vegetable oil
2 teaspoons garlic, minced
½ cup Vietnamese sauce
½ cup water
2 teaspoons chili paste
¼ cup coconut milk
4 green onions, chopped
For the Vietnamese sauce:
1 teaspoon palm sugar
½ cup chicken stock
2 tablespoons fish sauce
Directions:
Put stock in a pan, and heat up over medium heat. Add the sugar, and fish sauce, stir well, and set aside. Heat up a pan over medium-high heat, add the eggplant pieces, brown them for 2 minutes, and transfer to a plate. Heat up the pan again with the oil over medium-high heat, add the onion and garlic, stir, and cook for 2 minutes. Return the eggplant pieces and cook for 2 minutes. Add the water, Vietnamese sauce, chili paste, and coconut milk, stir, and cook for 5 minutes. Add the green onions, stir, cook for 1 minute, transfer to plates, and serve.
Nutrition: Calories - 142, Fat - 7, Fiber - 4, Carbs - 5, Protein - 3
Cheddar Soufflés
Preparation time: 10 minutes
Cooking time: 25 minutes
Servings: 8
Ingredients:
¾ cup heavy cream
2 cups cheddar cheese, shredded
6 eggs
Salt and ground black pepper, to taste
¼ teaspoon cream of tartar
A pinch of cayenne pepper
½ teaspoon xanthan gum
1 teaspoon dry mustard
¼ cup fresh chives, chopped
½ cup almond flour
Vegetable oil cooking spray
Directions:
In a bowl, mix the almond flour with salt, pepper, mustard, xanthan gum, and cayenne, and whisk. Add the cheese, cream, chives, eggs, and cream of tartar, and whisk again. Grease 8 ramekins with cooking spray, pour the cheddar and chives mixture, place in an oven at 350ºF, bake for 25 minutes, and serve.
Nutrition: Calories - 288, Fat - 23, Fiber - 1, Carbs - 3. 3, Protein – 14
Cauliflower Side Salad
Preparation time: 10 minutes
Cooking time: 5 minutes
Servings: 10
Ingredients:
21 ounces cauliflower, separated into florets
Salt and ground black pepper, to taste
1 cup onion, chopped
1 cup celery, chopped
2 tablespoons cider vinegar
1 teaspoon sucralose
4 eggs, hard-boiled, peeled, and chopped
1 cup mayonnaise
1 tablespoon water
Directions:
Put the cauliflower florets in a heatproof bowl, add the water, cover, and cook in a microwave for 5 minutes.
Set aside for 5 minutes and transfer to a salad bowl. Add the celery, eggs, and onions, and stir gently. In a bowl, mix the mayonnaise with salt, pepper, sucralose, and vinegar, and whisk. Add this to the salad, toss to coat well, and serve.
Nutrition: Calories - 211, Fat - 20, Fiber - 2, Carbs - 3, Protein - 4
Rice with Cauliflower
Preparation time: 10 minutes
Cooking time: 30 minutes
Servings: 4
Ingredients:
1 cauliflower head, separated into florets
Salt and ground black pepper, to taste
10 ounces coconut milk
½ cup water
2 ginger slices
2 tablespoons coconut shreds, toasted
Directions:
Put the cauliflower in a food processor and blend. Transfer the cauliflower rice to a kitchen towel, press well, and set aside. Heat up a pot with the coconut milk over medium heat. Add the water and ginger, stir, and bring to a simmer. Add the cauliflower, stir, and cook for 30 minutes. Discard the ginger, add salt, pepper, and coconut shreds, stir gently, divide on plates, and serve.
Nutrition: Calories - 108, Fat - 3, Fiber - 6, Carbs - 5, Protein - 9
Ketogenic Snacks and Appetizers Recipes
Marinated Eggs
Preparation time: 2 hours and 10 minutes
Cooking time: 7 minutes
Servings: 4
Ingredients:
6 eggs
1¼ cups water
¼ cup unsweetened rice vinegar
2 tablespoons coconut aminos
Salt and ground black pepper, to taste
2 garlic cloves, peeled and minced
1 teaspoon stevia
4 ounces cream cheese
1 tablespoon fresh chives, chopped
Directions:
Put the eggs in a pot, add the water to cover, bring to a boil over medium heat, cover, and cook for 7 minutes. Rinse the eggs with cold water, and set them aside to cool down. In a bowl, mix 1 cup water with the coconut aminos, vinegar, stevia, and garlic, and whisk. Put the eggs in this mixture, cover with a kitchen towel, and set aside for 2 hours, rotating them from time to time. Peel the eggs, cut in half, and put the egg yolks in a bowl. Add the remaining water, cream cheese, salt, pepper, and chives, and stir well. Stuff the egg whites with this mixture and serve.
Nutrition: Calories - 210, Fat - 3, Fiber - 1, Carbs - 3, Protein - 12
Sausage and Cheese Dip
Preparation time: 10 minutes
Cooking time: 2 hours and 10 minutes
Servings: 28
Ingredients:
8 ounces cream cheese
A pinch of salt, and black pepper
16 ounces sour cream
8 ounces pepper jack cheese, chopped
15 ounces canned tomatoes mixed with habaneros
1 pound Italian sausage, ground
¼ cup green onions, chopped
Directions:
Heat up a pan over medium heat, add the sausage, stir, and cook until it browns. Add the tomatoes mixture, stir, and cook for 4 minutes. Add a pinch of salt and pepper, and the green onions, stir, and cook for 4 minutes. Spread the pepper jack cheese on the bottom of a slow cooker. Add the cream cheese, sausage mixture, and sour cream, cover, and cook on high for 2 hours. Uncover the slow cooker, stir the dip, transfer to a bowl, and serve.
Nutrition: Calories - 144, Fat - 12, Fiber - 1, Carbs - 3, Protein - 6
Onion and Cauliflower Dip
Preparation time: 2 hours 10 minutes
Cooking time: 30 minutes
Servings: 24
Ingredients:
1½ cups chicken stock
1 cauliflower head, separated into florets
¼ cup mayonnaise
½ cup onion, peeled and chopped
¾ cup cream cheese
½ teaspoon chili powder
½ teaspoon cumin
½ teaspoon garlic powder
Salt and ground black pepper, to taste
Directions:
Put the stock in a pot, add the cauliflower and onion, heat up over medium heat, and cook for 30 minutes. Add the chili powder, salt, pepper, cumin, and garlic powder, and stir. Add cream cheese, and stir a bit until it melts. Blend using an immersion blender and mix with the mayonnaise. Transfer to a bowl, and keep in the refrigerator for 2 hours before serving.
Pesto Crackers
Preparation time: 10 minutes
Cooking time: 17 minutes
Servings: 6
Ingredients:
½ teaspoon baking powder
Salt and ground black pepper, to taste
1¼ cups almond flour
¼ teaspoon dried basil
1 garlic clove, peeled and minced
2 tablespoons basil pesto
A pinch of cayenne pepper
3 tablespoons butter
Directions:
In a bowl, mix the salt, pepper, baking powder, and almond flour. Add the garlic, cayenne, and basil, and stir. Add the pesto and whisk. Add butter and mix the dough with your fingers. Spread this dough on a lined baking sheet, place in an oven at 325ºF, and bake for 17 minutes. Set aside to cool down, cut the crackers, and serve.
Nutrition: Calories - 200, Fat - 20, Fiber - 1, Carbs - 4, Protein - 7
Pumpkin Muffins
Preparation time: 10 minutes
Cooking time: 15 minutes
Servings: 18
Ingredients:
¼ cup sunflower seed butter
¾ cup pumpkin puree
2 tablespoons flaxseed meal
¼ cup coconut flour
½ cup erythritol
½ teaspoon ground nutmeg
1 teaspoon ground cinnamon
½ teaspoon baking soda
1 egg
½ teaspoon baking powder
A pinch of salt
Directions:
In a bowl, mix the butter with the pumpkin puree, and egg and blend well. Add the flaxseed meal, coconut flour, erythritol, baking soda, baking powder, nutmeg, cinnamon, and a pinch of salt and stir well. Spoon this into a greased muffin pan, place in an oven at 350ºF, and bake for 15 minutes. Let the muffins to cool down and serve.
Nutrition: Calories - 50, Fat - 3, Fiber - 1, Carbs - 2, Protein - 2
Special Tortilla Chips
Preparation time: 10 minutes
Cooking time: 14 minutes
Servings: 6
Ingredients:
For the tortillas:
2 teaspoons olive oil
1 cup flaxseed meal
2 tablespoons psyllium husk powder
¼ teaspoon xanthan gum
1 cup water
½ teaspoon curry powder
3 teaspoons coconut flour
For the chips:
6 flaxseed tortillas
Salt and ground black pepper, to taste
3 tablespoons vegetable oil
Fresh salsa, for serving
Sour cream, for serving
Directions:
In a bowl, mix the flaxseed meal with the psyllium powder, olive oil, xanthan gum, water, and curry powder, and mix until you obtain an elastic dough. Spread coconut flour on a working surface. Divide the dough into 6 pieces, place each piece on the work surface, roll into a circle, and cut each into 6 pieces. Heat up a pan with the vegetable oil over medium-high heat, add the tortilla chips, cook for 2 minutes on each side, and transfer to paper towels. Put the tortilla chips in a bowl, season with salt, and pepper, and serve with some fresh salsa, and sour cream on the side.
Nutrition: Calories - 30, Fat - 3, Fiber - 1. 2, Carbs - 0. 5, Protein - 1
Jalapeño Balls
Preparation time: 10 minutes
Cooking time: 10 minutes
Servings: 3
Ingredients:
3 bacon slices
3 ounces cream cheese
¼ teaspoon onion powder
Salt and ground black pepper, to taste
1 jalapeño pepper, chopped
½ teaspoon dried parsley
¼ teaspoon garlic powder
Directions:
Heat up a pan over medium-high heat, add the bacon, cook until crispy, transfer to paper towels, drain grease, and crumble. Reserve the bacon fat from the pan. In a bowl, mix the cream cheese with the jalapeño pepper, onion powder, garlic powder, parsley, salt, and pepper, and stir well. Add the bacon fat and crumbled bacon, stir gently, shape balls from this mixture, and serve.
Nutrition: Calories - 200, Fat - 18, Fiber - 1, Carbs - 2, Protein - 5
Pepperoni Bombs
Preparation time: 10 minutes
Cooking time: 0 minutes
Servings: 6
Ingredients:
8 black olives, pitted and chopped
Salt and ground black pepper, to taste
2 tablespoons sundried tomato pesto
14 pepperoni slices, chopped
4 ounces cream cheese
1 tablespoons fresh basil, chopped
Directions:
In a bowl, mix the cream cheese with salt, pepper, pepperoni, basil, sundried tomato pesto, and black olives, and stir well. Shape balls from this mixture, arrange on a platter, and serve.
Nutrition: Calories - 110, Fat - 10, Fiber - 0, Carbs - 1. 4, Protein - 3
Cheeseburger Muffins
Preparation time: 10 minutes
Cooking time: 30 minutes
Servings: 9
Ingredients:
½ cup flaxseed meal
½ cup almond flour
Salt and ground black pepper, to taste
2 eggs
1 teaspoon baking powder
¼ cups sour cream
For the filling:
½ teaspoon onion powder
16 ounces ground beef
Salt and ground black pepper, to taste
2 tablespoons tomato paste
½ teaspoon garlic powder
½ cup cheddar cheese, grated
2 tablespoons mustard
Directions:
In a bowl, mix the almond flour with flaxseed meal, salt, pepper, and baking powder, and whisk. Add the eggs, and sour cream, and stir well. Divide this into a greased muffin pan and press well using your fingers. Heat up a pan over medium-high heat, add the beef, stir, and brown for a few minutes. Add the salt, pepper, onion powder, garlic powder, and tomato paste, and stir well. Cook for 5 minutes, and take off the heat. Fill the cupcakes crusts with this mixture, place in an oven at 350ºF, and bake for 15 minutes. Spread the cheese on top, place in an oven again, and bake muffins for 5 minutes. Serve warm.
Nutrition: Calories - 245, Fat - 16, Fiber - 6, Carbs - 2, Protein - 14
Pizza Dip
Preparation time: 10 minutes
Cooking time: 20 minutes
Servings: 4
Ingredients:
4 ounces cream cheese, softened
½ cup mozzarella cheese
¼ cup sour cream
Salt and ground black pepper, to taste
½ cup tomato sauce
¼ cup mayonnaise
¼ cup Parmesan cheese, grated
1 tablespoon green bell pepper, seeded and chopped
6 pepperoni slices, chopped
½ teaspoon Italian seasoning
4 black olives, pitted and chopped
Directions:
In a bowl, mix the cream cheese with the mozzarella cheese, sour cream, mayonnaise, salt, and pepper, and stir well. Spread this into 4 ramekins, add the a layer of tomato sauce, then layer Parmesan cheese, and top with bell pepper, pepperoni, Italian seasoning, and black olives. Place in an oven at 350ºF and bake for 20 minutes. Serve warm.
Nutrition: Calories - 400, Fat - 34, Fiber - 4, Carbs - 4, Protein - 15
Flaxseed and Almond Muffins
Preparation time: 10 minutes
Cooking time: 15 minutes
Servings: 20
Ingredients:
½ cup flaxseed meal
½ cup almond flour
3 tablespoons swerve
1 tablespoon psyllium powder
A pinch of salt
Vegetable oil cooking spray
¼ teaspoon baking powder
1 egg
¼ cup coconut milk
⅓ cup sour cream
4 ho
t dogs, cut into 20 pieces
Directions:
In a bowl, mix the flaxseed meal with flour, psyllium powder, swerve, salt, and baking powder, and stir. Add the egg, sour cream, and coconut milk, and whisk. Grease a muffin tray with cooking oil, divide the batter you’ve just make, stick a hot dog piece in the middle of each muffin, place in an oven at 350ºF, and bake for 12 minutes. Broil in preheated broil for 3 minutes, divide on a platter, and serve.
Nutrition: Calories - 80, Fat - 6, Fiber - 1, Carbs - 1, Protein - 3
Fried Queso
Preparation time: 10 minutes
Cooking time: 10 minutes
Servings: 6
Ingredients:
2 ounces olives, pitted and chopped
5 ounces queso blanco, cubed and slightly frozen
A pinch of red pepper flakes
1½ tablespoons olive oil
Directions:
Heat up a pan with the oil over medium-high heat, add the queso cubes, and cook until the bottom melts a bit. Flip the cubes with a spatula, and sprinkle black olives on top. Let the cubes to cook a bit more, flip again, sprinkle with red pepper flakes, and cook until crispy. Flip, cook on the other side until crispy as well, transfer to a cutting board, cut into small blocks, and serve.