[2017] Ketogenic Diet Cookbook Page 13
Nutrition: Calories - 500, Fat - 43, Fiber - 4, Carbs - 2, Protein - 30
Maple and Pecan Bars
Preparation time: 10 minutes
Cooking time: 25 minutes
Servings: 12
Ingredients:
½ cup flaxseed meal
2 cups pecans, toasted, and crushed
1 cup almond flour
½ cup coconut oil
¼ teaspoon stevia
½ cup coconut, shredded
¼ cup “maple syrup”
For the maple syrup:
¼ cup erythritol
2¼ teaspoons coconut oil
1 tablespoon butter
¼ teaspoon xanthan gum
¾ cup water
2 teaspoons maple extract
½ teaspoon vanilla extract
Directions:
In a heatproof bowl, mix the butter with 2¼ teaspoons coconut oil, and xanthan gum, stir, place in a microwave, and heat up for 1 minute. Add the erythritol, water, maple, and vanilla extract, stir well, and heat up in the microwave for 1 minute. In a bowl, mix the flaxseed meal with coconut and almond flour, and stir. Add the pecans and stir again. Add the ¼ cup “maple syrup,” stevia, and ½ cup coconut oil, and stir well. Spread this in a baking dish, press well, place in an oven at 350ºF, and bake for 25 minutes. Set aside to cool down, cut into 12 bars, and serve.
Nutrition: Calories - 300, Fat - 30, Fiber - 12, Carbs - 2, Protein - 5
Baked Chia Seeds
Preparation time: 10 minutes
Cooking time: 35 minutes
Servings: 36
Ingredients:
1¼ cup ice water
½ cup chia seeds, ground
3 ounces cheddar, cheese, grated
¼ teaspoon xanthan gum
2 tablespoons olive oil
2 tablespoons psyllium husk powder
¼ teaspoon dried oregano
¼ teaspoon garlic powder
¼ teaspoon onion powder
Salt and ground black pepper, to taste
¼ teaspoon sweet paprika
Directions:
In a bowl, mix the chia seeds with the xanthan gum, psyllium powder, oregano, garlic, and onion powder, paprika, salt, and pepper, and stir. Add the oil and stir well. Add the ice water and stir until you obtain a firm dough. Spread this on a baking sheet, place in an oven at 350ºF, and bake for 35 minutes. Set aside to cool down, cut into 36 crackers, and serve.
Nutrition: Calories - 50, Fat - 3, Fiber - 1, Carbs - 0. 1, Protein - 2
Simple Tomato Tarts
Preparation time: 10 minutes
Cooking time: 1 hour and 10 minutes
Servings: 12
Ingredients:
¼ cup olive oil
2 tomatoes, cored and sliced
Salt and ground black pepper, to taste
For the base:
5 tablespoons butter
1 tablespoon psyllium husk
½ cup almond flour
2 tablespoons coconut flour
A pinch of salt
For the filling:
2 teaspoons garlic, minced
3 teaspoons fresh thyme, chopped
2 tablespoons olive oil
3 ounces goat cheese, crumbled
1 small onion, sliced thin
Directions:
Spread tomato slices on a lined baking sheet, season with salt, and pepper, drizzle ¼ cup olive oil, place in an oven at 425ºF, and bake for 40 minutes. In a food processor, mix the almond flour with the psyllium husk, coconut flour, salt, pepper, and cold butter, and stir until you obtain a dough. Divide this dough into silicone cupcake molds, press well, place in an oven at 350ºF, and bake for 20 minutes. Take the cupcakes out of the oven and set aside. Take the tomato slices out of the oven and let them cool briefly. Divide the tomato slices on top of cupcakes. Heat up a pan with 2 tablespoons olive oil over medium-high heat, add the onion, stir, and cook for 4 minutes. Add the garlic and thyme, stir, cook for 1 minute, and take off the heat. Spread this mixture on top of tomato slices. Sprinkle with goat cheese, place in an oven again, and cook at 350ºF for 5 minutes. Arrange on a platter and serve.
Nutrition: Calories - 163, Fat - 13, Fiber - 1, Carbs - 3, Protein - 3
Avocado Dip
Preparation time: 3 hours and 10 minutes
Cooking time: 10 minutes
Servings: 4
Ingredients:
¼ cup erythritol powder
2 avocados, pitted, peeled, and cut into slices
¼ teaspoon stevia
½ cup fresh cilantro, chopped
Juice, and zest of 2 limes
1 cup coconut milk
Directions:
Place the avocado slices on a lined baking sheet, squeeze half of the lime juice over them, and keep in a freezer for 3 hours. Heat up the coconut milk in a pan over medium heat. Add the lime zest, stir, and bring to a boil. Add the erythritol powder, stir, take off the heat, and set aside to cool. Transfer the avocado to a food processor, add the rest of the lime juice, and the cilantro, and pulse well. Add the coconut milk mixture, and stevia, and blend well. Transfer to a bowl and serve.
Nutrition: Calories - 150, Fat - 14, Fiber - 2, Carbs - 4, Protein - 2
Prosciutto-wrapped Shrimp
Preparation time: 10 minutes
Cooking time: 20 minutes
Servings: 16
Ingredients:
2 tablespoons olive oil
10 ounces already cooked shrimp, peeled and deveined
1 tablespoons fresh mint, chopped
2 tablespoons erythritol
⅓ cup blackberries, mashed
11 prosciutto sliced
⅓ cup red wine
Directions:
Wrap each shrimp in prosciutto slices, arrange on a lined baking sheet, drizzle the olive oil over them, place in an oven at 425ºF, and bake for 15 minutes. Heat up a pan with mashed blackberries over medium heat, add the mint, wine, and erythritol, stir, cook for 3 minutes, and take off the heat. Arrange shrimp on a platter, drizzle blackberries sauce over them, and serve.
Nutrition: Calories - 245, Fat - 12, Fiber - 2, Carbs - 1, Protein - 14
Broccoli and Cheddar Biscuits
Preparation time: 10 minutes
Cooking time: 25 minutes
Servings: 12
Ingredients:
4 cups broccoli florets
1½ cup almond flour
1 teaspoon paprika
Salt and ground black pepper, to taste
2 eggs
¼ cup coconut oil
2 cups cheddar cheese, grated
1 teaspoon garlic powder
½ teaspoon apple cider vinegar
½ teaspoon baking soda
Directions:
Put the broccoli florets in a food processor, add the some salt and pepper, and blend well. In a bowl, mix the almond flour with salt, pepper, paprika, garlic powder, and baking soda, and stir. Add the cheddar cheese, coconut oil, eggs, and vinegar, and stir. Add the broccoli, and stir again. Shape 12 patties, arrange on a baking sheet, place in an oven at 375ºF, and bake for 20 minutes. Turn the oven to broiler, and broil the biscuits for 5 minutes. Arrange on a platter and serve.
Nutrition: Calories - 163, Fat - 12, Fiber - 2, Carbs - 2, Protein - 7
Corndogs
Preparation time: 10 minutes
Cooking time: 10 minutes
Servings: 4
Ingredients:
1½ cups olive oil
2 tablespoons heavy cream
1 cup almond meal
4 sausages
1 teaspoon baking powder
1 teaspoon Italian seasoning
2 eggs
½ teaspoon turmeric
Salt and ground black pepper, to taste
A pinch of cayenne pepper
Directions:
In a bowl, mix the almond meal with the Italian seasoning, baking powder, turmeric, salt, pepper, and cayenne, and stir well. In another bowl, mix the
eggs with heavy cream, and whisk. Combine the 2 mixtures and stir well. Dip sausages in this mixture, and place them on a plate. Heat up a pan with the oil over medium-high heat, add the sausages, cook for 2 minutes on each side, and transfer to paper towels. Drain grease, arrange on a platter, and serve.
Nutrition: Calories - 345, Fat - 33, Fiber - 4, Carbs - 5, Protein - 16
Mini Bell Pepper Nachos
Preparation time: 10 minutes
Cooking time: 20 minutes
Servings: 6
Ingredients:
1 pound mini bell peppers, seeded and cut into halves
Salt and ground black pepper, to taste
1 teaspoon garlic powder
1 teaspoon sweet paprika
½ teaspoon dried oregano
¼ teaspoon red pepper flakes
1 pound ground beef
1½ cups cheddar cheese, shredded
1 tablespoons chili powder
1 teaspoon cumin
½ cup tomato, cored and chopped
Sour cream, for serving
Directions:
In a bowl, mix the chili powder with paprika, salt, pepper, cumin, oregano, pepper flakes, and garlic powder, and stir. Heat up a pan over medium heat, add the beef, stir, and brown for 10 minutes. Add the chili powder mixture, stir, and take off the heat. Arrange pepper halves on a lined baking sheet, stuff them with the beef mixture, sprinkle with the cheese, place in an oven at 400ºF, and bake for 10 minutes. Take the peppers out of the oven, sprinkle with the tomatoes, divide on plates, and serve with sour cream on top.
Nutrition: Calories - 350, Fat - 22, Fiber - 3, Carbs - 6, Protein - 27
Almond Butter Bars
Preparation time: 2 hours and 10 minutes
Cooking time: 2 minutes
Servings: 12
Ingredients:
¾ cup coconut, unsweetened and shredded
¾ cup almond butter
¾ cup stevia
1 cup almond butter
2 tablespoons almond butter
4. 5 ounces dark chocolate, chopped
2 tablespoons coconut oil
Directions:
In a bowl, mix the almond flour with stevia and coconut, and stir well. Heat up a pan over medium-low heat, add the 1 cup almond butter and coconut oil, and whisk. Add this to almond flour and stir well. Transfer this to a baking dish and press well. Heat up another pan with the chocolate, stirring often. Add the rest of the almond butter and whisk again. Pour this over almond mixture, and spread evenly. Place in the refrigerator for 2 hours, cut into 12 bars, and serve.
Nutrition: Calories - 140, Fat - 2, Fiber - 1, Carbs - 5, Protein - 1
Saucy Zucchini
Preparation time: 10 minutes
Cooking time: 15 minutes
Servings: 4
Ingredients:
1 cup mozzarella cheese, shredded
¼ cup tomato sauce
1 zucchini, sliced
Salt and ground black pepper, to taste
A pinch of cumin
Vegetable oil cooking spray
Directions:
Spray a cooking sheet with some oil and arrange zucchini slices on it. Spread the tomato sauce all over the zucchini slices, season with salt, pepper, and cumin, and sprinkle with shredded mozzarella. Place in an oven at 350ºF and bake for 15 minutes. Arrange on a platter, and serve.
Nutrition: Calories - 140, Fat - 4, Fiber - 2, Carbs - 6, Protein - 4
Zucchini Chips
Preparation time: 10 minutes
Cooking time: 3 hours
Servings: 8
Ingredients:
3 zucchini, sliced thin
Salt and ground black pepper, to taste
2 tablespoons olive oil
2 tablespoons balsamic vinegar
Directions:
In a bowl, mix the oil with vinegar, salt, and pepper, and whisk. Add the zucchini slices, toss to coat well, and spread on a lined baking sheet, place in an oven at 200ºF, and bake for 3 hours. Let the chips to cool down and serve.
Nutrition: Calories - 40, Fat - 3, Fiber - 7, Carbs - 3, Protein - 7
Simple Hummus
Preparation time: 10 minutes
Cooking time: 0 minutes
Servings: 5
Ingredients:
4 cups zucchini, diced
¼ cup olive oil
Salt and ground black pepper, to taste
4 garlic cloves, peeled and minced
¾ cup tahini
½ cup lemon juice
1 tablespoon cumin
Directions:
In a blender, mix the zucchini with salt, pepper, oil, lemon juice, garlic, tahini, and cumin, and blend well. Transfer to a bowl and serve.
Nutrition: Calories - 80, Fat - 5, Fiber - 3, Carbs - 6, Protein - 7
Celery Sticks
Preparation time: 10 minutes
Cooking time: 0 minutes
Servings: 12
Ingredients:
2 cups rotisserie chicken, shredded
6 celery stalks, cut into halves
3 tablespoons tomato sauce
¼ cup mayonnaise
Salt and ground black pepper, to taste
½ teaspoon garlic powder
Some chopped chives, for serving
Directions:
In a bowl, mix the chicken with salt, pepper, garlic powder, mayonnaise, and tomato sauce, and stir well. Arrange the celery pieces on a platter, spread the chicken mixture over them, sprinkle some chives, and serve.
Nutrition: Calories - 100, Fat - 2, Fiber - 3, Carbs - 1, Protein - 6
Beef Jerky
Preparation time: 6 hours
Cooking time: 4 hours
Servings: 6
Ingredients:
24 ounces amber
2 cups soy sauce
½ cup Worcestershire sauce
2 tablespoons black peppercorns
2 tablespoons ground black pepper
2 pounds beef round, sliced
Directions:
In a bowl, mix the soy sauce with the black peppercorns, black pepper, and Worcestershire sauce, and whisk. Add the beef slices, toss to coat, and set aside in the refrigerator for 6 hours. Spread this on a rack, place in an oven at 370ºF, and bake for 4 hours. Transfer to a bowl and serve.
Nutrition: Calories - 300, Fat - 12, Fiber - 4, Carbs - 3, Protein - 8
Crab Dip
Preparation time: 10 minutes
Cooking time: 30 minutes
Servings: 8
Ingredients:
8 bacon strips, sliced
12 ounces crab meat
½ cup mayonnaise
½ cup sour cream
8 ounces cream cheese
2 poblano pepper, seeded, and chopped
2 tablespoons lemon juice
Salt and ground black pepper, to taste
4 garlic cloves, peeled and minced
4 green onions, minced
½ cup Parmesan cheese+ ½ cup Parmesan cheese, grated
Salt and ground black pepper, to taste
Directions:
Heat up a pan over medium-high heat, add the bacon, cook until crispy, transfer to paper towels, chop, and set aside to cool down. In a bowl, mix the sour cream with the cream cheese and mayonnaise, and stir well. Add the ½ cup Parmesan cheese, poblano peppers, bacon, green onion, garlic, and lemon juice, and stir again. Add the crab meat, salt, and pepper, and stir gently. Pour this into a heatproof baking dish, spread the rest of the Parmesan cheese, place in an oven, bake at 350ºF for 20 minutes, and serve.
Nutrition: Calories - 200, Fat - 7, Fiber - 2, Carbs - 4, Protein - 6
Spinach Balls
Preparation time: 10 minutes
Cooking time: 12 minutes
Servings: 30
Ingredients:
4 tablespoons melted butter
2 eggs
1 cup almond flour
16 ounces spinach
⅓ cup feta cheese, crumbled
¼ teaspoo
n ground nutmeg
⅓ cup Parmesan cheese, grated
Salt and ground black pepper, to taste
1 tablespoon onion powder
3 tablespoons whipping cream
1 teaspoon garlic powder
Directions:
In a blender, mix the spinach with the butter, eggs, almond flour, feta cheese, Parmesan cheese, nutmeg, whipping cream, salt, pepper, onion, and garlic pepper, and blend well. Transfer to a bowl and keep in the freezer for 10 minutes. Shape 30 spinach balls, arrange them on a lined baking sheet, place in an oven at 350ºF, and bake for 12 minutes. Let the spinach balls to cool down and serve.
Nutrition: Calories - 60, Fat - 5, Fiber - 1, Carbs - 0. 7, Protein - 2