[2017] Ketogenic Diet Cookbook Page 3
Nutrition: Calories - 320, Fat - 13, Fiber - 2, Carbs - 10, Protein - 12
Sausage Quiche
Preparation time: 10 minutes
Cooking time: 40 minutes
Servings: 6
Ingredients:
12 ounces pork sausage, chopped
Salt and ground black pepper, to taste
2 teaspoons whipping cream
2 tablespoons fresh parsley, chopped
10 mixed cherry tomatoes, halved
6 eggs
2 tablespoons Parmesan cheese, grated
5 eggplant slices
Directions:
Spread the sausage pieces on the bottom of a baking dish. Lay the eggplant slices on top and add the cherry tomatoes. In a bowl, mix the eggs with salt, pepper, cream, and Parmesan cheese, and whisk. Pour this into the baking dish, place in an oven at 375ºF, bake for 40 minutes, and serve.
Nutrition: Calories - 340, Fat - 28, Fiber - 3, Carbs - 3, Protein - 17
Baked Eggs with Sausage
Preparation time: 10 minutes
Cooking time: 40 minutes
Servings: 6
Ingredients:
1 pound sausage, chopped
1 leek, chopped
8 eggs, whisked
¼ cup coconut milk
6 asparagus stalks, chopped
1 tablespoon fresh dill, chopped
Salt and ground black pepper, to taste
¼ teaspoon garlic powder
1 tablespoon coconut oil, melted
Directions:
Heat up a pan over medium heat, add the sausage pieces, and brown them for a few minutes.
Add the asparagus and leek, stir, and cook for a few minutes. In a bowl, mix the eggs with the salt, pepper, dill, garlic powder, and coconut milk, and whisk. Pour this into a baking dish greased with coconut oil. Add the sausage and vegetables on top and whisk them. Place in an oven at 325ºF and bake for 40 minutes. Serve warm.
Nutrition: Calories - 340, Fat - 12, Fiber - 3, Carbs - 8, Protein - 23
Chorizo and Cauliflower Breakfast
Preparation time: 10 minutes
Cooking time: 45 minutes
Servings: 4
Ingredients:
1 pound chorizo, chopped
12 ounces canned green chilies, chopped
1 onion, peeled and chopped
½ teaspoon garlic powder
Salt and ground black pepper, to taste
1 cauliflower head, separated into florets
4 eggs, whisked
2 tablespoons green onions, chopped
Directions:
Heat up a pan over medium heat, add the chorizo, and onion, stir, and brown for a few minutes. Add the green chilies, stir, cook for a few minutes, and take off the heat. In a food processor, mix the cauliflower with some salt and pepper and blend. Transfer this to a bowl, add the eggs, salt, pepper, garlic powder, and chorizo mixture, whisk, and transfer to a greased baking dish. Bake in the oven at 375ºF for 40 minutes. Let the casserole cool down for a few minutes, sprinkle green onions on top, slice, and serve.
Nutrition: Calories - 350, Fat - 12, Fiber - 4, Carbs - 6, Protein - 20
Italian Spaghetti Casserole
Preparation time: 10 minutes
Cooking time: 55 minutes
Servings: 4
Ingredients:
4 tablespoons butter
1 spaghetti squash, halved
Salt and ground black pepper, to taste
½ cup tomatoes, cored and chopped
2 garlic cloves, peeled and minced
1 cup onion, peeled and chopped
½ teaspoon Italian seasoning
3 ounces Italian salami, chopped
½ cup Kalamata olives, chopped
4 eggs
½ cup fresh parsley, chopped
Directions:
Place the squash halves on a lined baking sheet, season with salt and pepper, spread 1 tablespoon butter over them, place in an oven at 400ºF, and bake for 45 minutes. Heat up a pan with the rest of the butter over medium heat, add the garlic, onions, salt, and pepper, stir, and cook for a couple of minutes. Add the salami and tomatoes, stir, and cook for 10 minutes. Add the olives, stir, and cook for a few minutes. Take the squash halves out of the oven, scrape the flesh with a fork, and add with the salami mixture to the pan. Stir, make 4 spaces in the mixture, crack an egg in each, season with salt, and pepper, place pan in the oven at 400ºF, and bake until eggs are done. Sprinkle parsley on top and serve.
Nutrition: Calories - 333, Fat - 23, Fiber - 4, Carbs - 12, Protein - 15
Porridge
Preparation time: 5 minutes
Cooking time: 10 minutes
Servings: 1
Ingredients:
1 teaspoon ground cinnamon
A pinch of nutmeg
½ cup almonds, ground
1 teaspoon stevia
¾ cup coconut cream
A pinch of ground cardamom
A pinch of ground cloves
Directions:
Heat up a pan over medium heat, add the coconut cream, and heat up for a few minutes. Add the stevia and almonds, stir well, and cook for 5 minutes. Add the cloves, cardamom, nutmeg, and cinnamon and stir well. Transfer to a bowl and serve hot.
Nutrition: Calories - 200, Fat - 12, Fiber - 4, Carbs - 8, Protein - 16
Granola
Preparation time: 10 minutes
Cooking time: 0 minutes
Servings: 2
Ingredients:
2 tablespoons chocolate, chopped
7 strawberries, hulled, and chopped
A splash of lemon juice
2 tablespoons pecans, chopped
Directions:
In a bowl, mix the chocolate with strawberries, pecans, and lemon juice. Stir well and serve cold.
Nutrition: Calories - 200, Fat - 5, Fiber - 4, Carbs - 7, Protein - 8
Almond Cereal
Preparation time: 5 minutes
Cooking time: 0 minutes.
Servings: 1
Ingredients:
2 tablespoons almonds, chopped
2 tablespoons sunflower seeds, roasted
⅓ cup coconut milk
1 tablespoon chia seeds
⅓ cup water
½ cup blueberries
1 small banana, peeled and chopped
Directions:
In a bowl, mix the chia seeds with coconut milk, and set aside for 5 minutes. In a food processor, mix the half of the sunflower seeds with almonds, and pulse them well. Add this to chia seeds mixture. Add the water and stir. Top with the rest of the sunflower seeds, banana pieces, and blueberries and serve.
Nutrition: Calories - 200, Fat - 3, Fiber - 2, Carbs - 5, Protein - 4
Nutty Breakfast Bowl
Preparation time: 5 minutes
Cooking time: 0 minutes
Servings: 1
Ingredients:
1 teaspoon pecans, chopped
1 cup coconut milk
1 teaspoon walnuts, chopped
1 teaspoon pistachios, chopped
1 teaspoon almonds, chopped
1 teaspoon pine nuts, raw
1 teaspoon sunflower seeds, raw
1 teaspoon raw honey
1 teaspoon sunflower seeds, raw
2 teaspoons raspberries
Directions:
In a bowl, mix the milk with honey and stir. Add the pecans, walnuts, almonds, pistachios, pine nuts, and sunflower seeds. Stir, top with raspberries, and serve.
Nutrition: Calories - 100, Fat - 2, Fiber - 4, Carbs - 5, Protein - 6
Breakfast Bread
Preparation time: 10 minutes
Cooking time: 3 minutes
Servings: 4
Ingredients:
½ teaspoon baking powder
⅓ cup almond flour
1 egg, whisked
A pinch of salt
2 ½ tablespoons coconut oil
Directions:
Grease a large microw
ave-safe mug with some of the oil. In a bowl, mix the egg with flour, salt, oil, and baking powder. Pour this into a mug and cook in a microwave for 3 minutes on high. Let the bread to cool, take out of the mug, slice, and serve.
Nutrition: Calories - 132, Fat - 12, Fiber - 1, Carbs - 3, Protein - 4
Breakfast Muffins
Preparation time: 10 minutes
Cooking time: 30 minutes
Servings: 4
Ingredients:
½ cup almond milk
6 eggs
1 tablespoon coconut oil
Salt and ground black pepper, to taste
¼ cup kale, chopped
8 prosciutto slices
¼ cup fresh chives, chopped
Directions:
In a bowl, mix the eggs with salt, pepper, milk, chives, and kale. Grease a muffin tray with melted coconut oil, line with prosciutto slices, pour the eggs mixture, place in an oven, and bake at 350ºF for 30 minutes. Transfer muffins to a platter, and serve.
Nutrition: Calories - 140, Fat - 3, Fiber - 1, Carbs - 3, Protein - 10
Vegetable Breakfast Bread
Preparation time: 10 minutes
Cooking time: 25 minutes
Servings: 7
Ingredients:
1 cauliflower head, separated into florets
½ cup fresh parsley, chopped
1 cup spinach, torn
1 onion, peeled and chopped
1 tablespoon coconut oil
½ cup pecans, ground
3 eggs
2 garlic cloves, peeled and minced
Salt and ground black pepper, to taste
Directions:
In a food processor, mix the cauliflower florets with some salt, and pepper, and pulse well. Heat up a pan with the oil over medium heat, add the cauliflower, onion, and garlic, some salt and pepper, stir, and cook for 10 minutes. In a bowl, mix the eggs with salt, pepper, parsley, spinach, and nuts, and stir. Add the cauliflower mixture, and stir well. Spread this mixture into forms placed on a baking sheet, heat oven to 350ºF, and bake for 15 minutes. Serve warm.
Nutrition: Calories - 140, Fat - 3, Fiber - 3, Carbs - 4, Protein - 8
Breadless Breakfast Sandwich
Preparation time: 10 minutes
Cooking time: 10 minutes
Servings: 1
Ingredients:
2 eggs
Salt and ground black pepper, to taste
2 tablespoons butter
¼ pound pork sausage, minced
¼ cup water
1 tablespoon guacamole
Directions:
In a bowl, mix the minced sausage meat with some salt and pepper, and stir well. Shape a patty from this mixture and place it on a working surface. Heat up a pan with 1 tablespoon butter over medium heat, add the sausage patty, fry for 3 minutes on each side, and transfer to a plate. Crack an egg into 2 bowls and whisk them with some salt and pepper. Heat up a pan with the rest of the butter over medium-high heat, place 2 biscuit cutters that you’ve greased with some butter in the pan and add an egg to each one. Add the water to the pan, reduce heat, cover pan, and cook eggs for 3 minutes. Transfer these egg “buns” to paper towels and drain the excess grease.
Place sausage patty on one egg “bun,” spread guacamole over it, and top with the other egg “bun,”
Nutrition: Calories - 200, Fat - 4, Fiber - 6, Carbs - 5, Protein - 10
Chicken Breakfast Muffins
Preparation time: 10 minutes
Cooking time: 1 hour
Servings: 3
Ingredients:
¾ pound chicken breast, boneless
Salt and ground black pepper, to taste
½ teaspoon garlic powder
3 tablespoons hot sauce mixed with 3 tablespoons melted coconut oil
6 eggs
2 tablespoons green onions, chopped
Directions:
Season the chicken breast with salt, pepper, and garlic powder, place it on a lined baking sheet, and bake in the oven at 425ºF for 25 minutes. Transfer the chicken breast to a bowl, shred with a fork, and mix with half of the hot sauce and melted coconut oil. Toss to coat, and set aside. In a bowl, mix the eggs with salt, pepper, green onions, and the rest of the hot sauce mixed with oil and whisk. Divide this mixture into a muffin tray, top each with shredded chicken, place in an oven at 350ºF, and bake for 30 minutes. Serve the muffins hot.
Nutrition: Calories - 140, Fat - 8, Fiber - 1, Carbs - 2, Protein - 13
Herbed Biscuits
Preparation time: 10 minutes
Cooking time: 15 minutes
Servings: 6
Ingredients:
6 tablespoons coconut oil
6 tablespoons coconut flour
2 garlic cloves, peeled and minced
¼ cup onion, minced
2 eggs
Salt and ground black pepper, to taste
1 tablespoons fresh parsley, chopped
2 tablespoons coconut milk
½ teaspoon apple cider vinegar
¼ teaspoon baking soda
Directions:
In a bowl, mix the coconut flour with eggs, oil, garlic, onion, coconut milk, parsley, salt, and pepper, and stir well. In a bowl, mix the vinegar with baking soda, stir well, and add to the batter. Drop spoonfuls of this batter on lined baking sheets and shape into circles. Place in an oven at 350ºF and bake for 15 minutes. Serve hot.
Nutrition: Calories - 140, Fat - 6, Fiber - 2, Carbs - 10, Protein - 12
Avocado Muffins
Preparation time: 10 minutes
Cooking time: 20 minutes
Servings: 12
Ingredients:
4 eggs
6 bacon slices, chopped
1 onion, peeled and chopped
1 cup coconut milk
2 cups avocado, pitted, peeled, and chopped
Salt and ground black pepper, to taste
½ teaspoon baking soda
½ cup coconut flour
Directions:
Heat up a pan over medium heat, add the onion, and bacon, stir, and cook for a few minutes. In a bowl, mash avocado pieces with a fork and whisk with the eggs. Add the milk, salt, pepper, baking soda, and coconut flour, and stir. Add the bacon mixture, and stir again. Grease a muffin tray with the coconut oil, divide the eggs and avocado mixture into the tray, place in an oven at 350ºF, and bake for 20 minutes. Divide the muffins on plates, and serve them.
Nutrition: Calories - 200, Fat - 7, Fiber - 4, Carbs - 7, Protein - 5
Bacon and Lemon Thyme Muffins
Preparation time: 10 minutes
Cooking time: 20 minutes
Servings: 12
Ingredients:
1 cup bacon, diced
Salt and ground black pepper, to taste
½ cup butter, melted
3 cups almond flour
1 teaspoon baking soda
4 eggs
2 teaspoons lemon thyme
Directions:
In a bowl, mix the flour with baking soda, and eggs, and stir well. Add the butter, lemon thyme, bacon, salt, and pepper, and whisk. Divide this mixture into a lined muffin pan, place in an oven at 350ºF, and bake for 20 minutes. Let the muffins to cool, divide on plates, and serve.
Nutrition: Calories - 213, Fat - 7, Fiber - 2, Carbs - 9, Protein - 8
Cheese and Oregano Muffins
Preparation time: 10 minutes
Cooking time: 25 minutes
Servings: 6
Ingredients:
2 tablespoons olive oil
1 egg
2 tablespoons Parmesan cheese
½ teaspoon dried oregano
1 cup almond flour
¼ teaspoon baking soda
Salt and ground black pepper, to taste
½ cup coconut milk
1 cup cheddar cheese, grated
Directions:
In a bowl, mix the flour with oregano, salt, pepper, Parmesan cheese, and baking soda. In another bowl, mix the coconut mil
k with egg, and olive oil, and stir well. Combine the 2 mixtures, and whisk. Add the cheddar cheese, stir, pour the mixture into a lined muffin tray, and place in an oven at 350ºF for 25 minutes. Let the muffins cool for a few minutes and serve.
Nutrition: Calories - 160, Fat - 3, Fiber - 2, Carbs - 6, Protein - 10
Turkey Breakfast
Preparation time: 10 minutes
Cooking time: 20 minutes
Servings: 1
Ingredients:
2 avocado slices
Salt and ground black pepper, to taste
2 bacon sliced
2 turkey breast slices, already cooked
2 tablespoons coconut oil
2 eggs, whisked