[2017] Ketogenic Diet Cookbook Page 15
Cheese and Pesto Terrine
Preparation time: 30 minutes
Cooking time: 0 minutes
Servings: 10
Ingredients:
½ cup heavy cream
10 ounces goat cheese, crumbled
3 tablespoons basil pesto
Salt and ground black pepper, to taste
5 sundried tomatoes, cored and chopped
¼ cup pine nuts + and 1 tablespoon pine nuts, toasted and chopped
Directions:
In a bowl, mix the goat cheese with the heavy cream, salt, and pepper, and stir using a mixer. Spoon half of this mixture into a lined bowl and spread. Add the pesto on top and spread this as well. Add another layer of cheese, then add the sundried tomatoes and ¼ cup pine nuts. Spread one final layer of cheese, and top with 1 tablespoon pine nuts. Keep in the refrigerator for a couple of hours, turn upside down on a plate, and serve.
Nutrition: Calories - 240, Fat - 12, Fiber - 3, Carbs - 5, Protein - 12
Avocado Salsa
Preparation time: 10 minutes
Cooking time: 0 minutes
Servings: 4
Ingredients:
1 onion, peeled and chopped
2 avocados, pitted, peeled, and chopped
3 jalapeño pepper, chopped
Salt and ground black pepper, to taste
2 tablespoons cumin powder
2 tablespoons lime juice
½ tomato, cored and chopped
Directions:
In a bowl, mix the onion with the avocado, peppers, salt, black pepper, cumin, lime juice, and tomato pieces, and stir well. Transfer this to a bowl and serve with toasted baguette slices.
Nutrition: Calories - 120, Fat - 2, Fiber - 2, Carbs - 0. 4, Protein - 4
Egg Chips
Preparation time: 5 minutes
Cooking time: 10 minutes
Servings: 2
Ingredients:
½ tablespoon water
2 tablespoons Parmesan cheese, shredded
4 eggs whites
Salt and ground black pepper, to taste
Directions:
In a bowl, mix the egg whites with salt, pepper, and water, and whisk. Spoon this into a muffin pan, sprinkle cheese on top, place in an oven at 400ºF, and bake for 15 minutes. Transfer the egg white chips to a platter and serve.
Nutrition: Calories - 120, Fat - 2, Fiber - 1, Carbs - 2, Protein - 7
Chili Lime Chips
Preparation time: 10 minutes
Cooking time: 20 minutes
Servings: 4
Ingredients:
1 cup almond flour
Salt and ground black pepper, to taste
1½ teaspoons lime zest
1 teaspoon lime juice
1 egg
Directions:
In a bowl, mix the almond flour with lime zest, lime juice, and salt, and stir. Add the egg, and whisk again. Divide this into 4 parts, roll each into a ball, and then spread well using a rolling pin. Cut each into 6 triangles, place them all on a lined baking sheet, place in an oven at 350ºF, and bake for 20 minutes.
Nutrition: Calories - 90, Fat - 1, Fiber - 1, Carbs - 0. 6, Protein - 3
Artichoke Dip
Preparation time: 10 minutes
Cooking time: 15 minutes
Servings: 16
Ingredients:
¼ cup sour cream
¼ cup heavy cream
¼ cup mayonnaise
¼ cup shallot, peeled and chopped
1 tablespoon olive oil
2 garlic cloves, peeled and minced
4 ounces cream cheese
½ cup Parmesan cheese, grated
1 cup mozzarella cheese, shredded
4 ounces feta cheese, crumbled
1 tablespoon balsamic vinegar
28 ounces canned artichoke hearts, chopped
Salt and ground black pepper, to taste
10 ounces spinach, chopped
Directions:
Heat up a pan with the oil over medium heat, add the shallot and garlic, stir, and cook for 3 minutes. Add the heavy cream and cream cheese, and stir. Add sour cream, Parmesan cheese, mayonnaise, feta cheese, and mozzarella cheese, stir, and reduce heat. Add the artichoke, spinach, salt, pepper, and vinegar, stir well, take off the heat, transfer to a bowl, and serve.
Nutrition: Calories - 144, Fat - 12, Fiber - 2, Carbs - 5, Protein - 5
Ketogenic Fish and Seafood Recipes
Fish Pie
Preparation time: 10 minutes
Cooking time: 1 hour and 10 minutes
Servings: 6
Ingredients:
1 onion, peeled and chopped
2 salmon fillets, skinless and cut into medium-sized pieces
2 mackerel fillets, skinless and cut into medium-sized pieces
3 haddock fillets, cut into medium-sized pieces
2 bay leaves
¼ cup butter+ 2 tablespoons butter
1 cauliflower head, separated into florets
4 eggs
4 cloves
1 cup whipping cream
½ cup water
A pinch of nutmeg, ground
1 teaspoon Dijon mustard
1 cup cheddar cheese, shredded+ ½ cup cheddar cheese, shredded
Some chopped parsley
Salt and ground black pepper, to taste
4 tablespoons fresh chives, chopped
Directions:
Put some water in a pan, add the some salt, bring to a boil over medium heat, add the eggs, cook them for 10 minutes, take off the heat, drain, leave them to cool down, peel, and cut them into quarters. Put the water in another pot, bring to a boil, add the cauliflower florets, cook for 10 minutes, drain them, transfer to a blender, add the ¼ cup butter, pulse well, and transfer to a bowl. Put the cream and ½ cup water in a pan, add the fish, toss to coat, and heat up over medium heat. Add the onion, cloves, and bay leaves, bring to a boil, reduce heat, and simmer for 10 minutes. Take off heat, transfer fish to a baking dish, and set aside. Return the pan with fish sauce to heat, add the nutmeg, stir, and cook for 5 minutes. Take off the heat, discard the cloves, and bay leaves, add the 1 cup cheddar cheese, and 2 tablespoons butter, and stir well. Place the egg quarters on top of the fish in the baking dish. Add the cream and cheese sauce over them, top with cauliflower mash, sprinkle the rest of the cheddar cheese, chives, and parsley, place in an oven at 400ºF for 30 minutes. Let the pie to cool before slicing, and serving.
Nutrition: Calories - 300, Fat - 45, Fiber - 3, Carbs - 5, Protein - 26
Baked Haddock
Preparation time: 10 minutes
Cooking time: 30 minutes
Servings: 4
Ingredients:
1 pound haddock
3 teaspoons water
2 tablespoons lemon juice
Salt and ground black pepper, to taste
2 tablespoons mayonnaise
1 teaspoon dill weed
Vegetable oil cooking spray
A pinch of Old Bay Seasoning
Directions:
Spray a baking dish with some cooking oil. Add the lemon juice, water, and fish, and toss to coat a bit. Add the salt, pepper, Old Bay Seasoning, and dill, and toss again. Add the mayonnaise and spread well. Place in an oven at 350ºF, and bake for 30 minutes. Divide on plates and serve.
Nutrition: Calories - 104, Fat - 12, Fiber - 1, Carbs - 0. 5, Protein - 20
Tilapia
Preparation time: 10 minutes
Cooking time: 10 minutes
Servings: 4
Ingredients:
4 tilapia fillets, boneless
Salt and ground black pepper, to taste
½ cup Parmesan cheese, grated
4 tablespoons mayonnaise
¼ teaspoon dried basil
¼ teaspoon garlic powder
2 tablespoons lemon juice
¼ cup butter
Vegetable oil cooking spray
A pinch of onion powder
Dire
ctions:
Spray a baking sheet with cooking spray, place tilapia on it, season with salt, and pepper, place under a preheated broiler, and cook for 3 minutes. Turn the fish and broil for 3 minutes. In a bowl, mix the Parmesan cheese with the mayonnaise, basil, garlic, lemon juice, onion powder, and butter, and stir well. Add the fish to this mixture, toss to coat well, place on baking sheet again, and broil for 3 minutes. Transfer to plates and serve.
Nutrition: Calories - 175, Fat - 10, Fiber - 0, Carbs - 2, Protein - 17
Trout with Special Sauce
Preparation time: 10 minutes
Cooking time: 10 minutes
Servings: 1
Ingredients:
1 trout fillet
Salt and ground black pepper, to taste
1 tablespoon olive oil
1 tablespoon butter
Zest, and juice from 1 orange
½ cup fresh parsley, chopped
½ cup pecans, chopped
Directions:
Heat up a pan with the oil over medium-high heat, add the fish fillet, season with salt, and pepper, cook for 4 minutes on each side, transfer to a plate, and keep warm. Heat up the same pan with the butter over medium heat, add the pecans, stir, and toast for 1 minutes. Add the orange juice, orange zest, some salt, and pepper, and chopped parsley, stir, cook for 1 minute, and pour over the fish fillets, and serve.
Nutrition: Calories - 200, Fat - 10, Fiber - 2, Carbs - 1, Protein - 14
Trout with Butter Sauce
Preparation time: 10 minutes
Cooking time: 10 minutes
Servings: 4
Ingredients:
4 trout fillets
Salt and ground black pepper, to taste
3 teaspoons lemon zest, grated
3 tablespoons fresh chives, chopped
6 tablespoons butter
2 tablespoons olive oil
2 teaspoons lemon juice
Directions:
Season the trout with salt, and pepper, drizzle the olive oil, and massage a bit. Heat up a kitchen grill over medium-high heat, add the fish fillets, cook for 4 minutes, flip, and cook for 4 minutes. Heat up a pan with the butter over medium heat, add the salt, pepper, chives, lemon juice, and lemon zest, and stir well. Divide the fish fillets on plates, drizzle the butter sauce over them, and serve.
Nutrition: Calories - 320, Fat - 12, Fiber - 1, Carbs - 2, Protein - 24
Roasted Salmon
Preparation time: 10 minutes
Cooking time: 12 minutes
Servings: 4
Ingredients:
2 tablespoons butter, softened
1¼ pound salmon fillet
2 ounces kimchi, diced
Salt and ground black pepper, to taste
Directions:
In a food processor, mix the butter with kimchi, and blend well. Rub the salmon with salt, pepper, and kimchi mixture, and place into a baking dish. Place in an oven at 425ºF, and bake for 15 minutes. Divide on plates and serve.
Nutrition: Calories - 200, Fat - 12, Fiber - 0, Carbs - 3, Protein - 21
Salmon Meatballs
Preparation time: 10 minutes
Cooking time: 30 minutes
Servings: 4
Ingredients:
2 tablespoons butter
2 garlic cloves, peeled and minced
⅓ cup onion, peeled and chopped
1 pound wild salmon, boneless and minced
¼ cup fresh chives, chopped
1 egg
2 tablespoons Dijon mustard
1 tablespoon coconut flour
Salt and ground black pepper, to taste
For the sauce:
4 garlic cloves, peeled and minced
2 tablespoons butter
2 tablespoons Dijon mustard
Juice, and zest of 1 lemon
2 cups coconut cream
2 tablespoons fresh chives, chopped
Directions:
Heat up a pan with 2 tablespoons butter over medium heat, add the onion, and 2 garlic cloves, stir, cook for 3 minutes, and transfer to a bowl. In another bowl, mix the onion and garlic with the salmon, chives, coconut flour, salt, pepper, 2 tablespoons mustard, and egg, and stir well. Shape meatballs from the salmon mixture, place on a baking sheet, place in an oven at 350ºF, and bake for 25 minutes. Heat up a pan with 2 tablespoons butter over medium heat, add the 4 garlic cloves, stir, and cook for 1 minute. Add the coconut cream, 2 tablespoons Dijon mustard, lemon juice, lemon zest, and chives, stir, and cook for 3 minutes. Take the salmon meatballs out of the oven, drop them into the Dijon sauce, toss, cook for 1 minute, and take off the heat. Divide into bowls and serve.
Nutrition: Calories - 171, Fat - 5, Fiber - 1, Carbs - 6, Protein - 23
Salmon with Caper Sauce
Preparation time: 10 minutes
Cooking time: 20 minutes
Servings: 3
Ingredients:
3 salmon fillets
Salt and ground black pepper, to taste
1 tablespoon olive oil
1 tablespoon Italian seasoning
2 tablespoons capers
3 tablespoons lemon juice
4 garlic cloves, peeled and minced
2 tablespoons butter
Directions:
Heat up a pan with the olive oil over medium heat, add the fish fillets skin side up, season them with salt, pepper, and Italian seasoning, cook for 2 minutes, flip, and cook for 2 minutes, take off the heat, cover pan, and set aside for 15 minutes. Transfer the fish to a plate, and leave them aside. Heat up the same pan over medium heat, add the capers, lemon juice, and garlic, stir, and cook for 2 minutes. Take the pan off the heat, add the butter, and stir well. Return the fish to pan, and toss to coat with the sauce. Divide on plates and serve.
Nutrition: Calories - 245, Fat - 12, Fiber - 1, Carbs - 3, Protein - 23
Simple Grilled Oysters
Preparation time: 10 minutes
Cooking time: 10 minutes
Servings: 3
Ingredients:
6 oysters, shucked
3 garlic cloves, peeled and minced
1 lemon, cut in wedges
1 tablespoon parsley
A pinch of sweet paprika
2 tablespoons melted butter
Directions:
Top each oyster with melted butter, parsley, paprika, and butter. Place them on preheated grill over medium-high heat, and cook for 8 minutes. Serve them with lemon wedges on the side.
Nutrition: Calories - 60, Fat - 1, Fiber - 0, Carbs - 0. 6, Protein - 1
Baked Halibut
Preparation time: 10 minutes
Cooking time: 10 minutes
Servings: 4
Ingredients:
½ cup Parmesan cheese, grated
¼ cup butter
¼ cup mayonnaise
2 tablespoons green onions, chopped
6 garlic cloves, peeled and minced
A dash of Tabasco sauce
4 halibut fillets
Salt and ground black pepper, to taste
Juice of ½ lemon
Directions:
Season the halibut with salt, pepper, and some of the lemon juice, place in a baking dish, and cook in the oven at 450ºF for 6 minutes. Heat up a pan with the butter over medium heat, add the Parmesan cheese, mayonnaise, green onions, Tabasco sauce, garlic, and the rest of the lemon juice, and stir well. Take the fish out of the oven, drizzle the cheese sauce all over, turn the oven to broil, and broil the fish for 3 minutes. Divide on plates and serve.
Nutrition: Calories - 240, Fat - 12, Fiber - 1, Carbs - 5, Protein - 23
Crusted Salmon
Preparation time: 10 minutes
Cooking time: 15 minutes
Servings: 4
Ingredients:
3 garlic cloves, peeled and minced
2 pounds salmon fillet
Salt and ground black pepper, to taste
½ cup Parmesan cheese, grated
¼ cup fresh parsley, cho
pped
Directions:
Place the salmon on a lined baking sheet, season with salt, and pepper, cover with a parchment paper, place in an oven at 425ºF, and bake for 10 minutes. Take the fish out of the oven, sprinkle Parmesan cheese, parsley, and garlic over fish, place in an oven again, and cook for 5 minutes. Divide on plates and serve.
Nutrition: Calories - 240, Fat - 12, Fiber - 1, Carbs - 0. 6, Protein - 25
Sour Cream Salmon
Preparation time: 10 minutes
Cooking time: 15 minutes
Servings: 4
Ingredients:
4 salmon fillets
A drizzle of olive oil
Salt and ground black pepper, to taste
⅓ cup Parmesan cheese, grated
1½ teaspoon mustard
½ cup sour cream
Directions:
Place the salmon on a lined baking sheet, season with salt, and pepper, and drizzle the oil. In a bowl, mix the sour cream with Parmesan cheese, mustard, salt, and pepper, and stir well. Spoon the sour cream mixture over the salmon, place in an oven at 350ºF, and bake for 15 minutes. Divide on plates and serve.