[2017] Ketogenic Diet Cookbook Read online

  Directions:

  Heat up a pan over medium heat, add the bacon slices, and brown them for a few minutes. Heat up another pan with the oil over medium heat, add the eggs, salt, and pepper, and scramble them. Divide the turkey breast slices, scrambled eggs, bacon slices, and avocado slices on 2 plates and serve.

  Nutrition: Calories - 135, Fat - 7, Fiber - 2, Carbs - 4, Protein - 10

  Burrito

  Preparation time: 10 minutes

  Cooking time: 16 minutes

  Servings: 1

  Ingredients:

  1 teaspoon coconut oil

  1 teaspoon garlic powder

  1 teaspoon cumin

  ¼ pound ground beef

  1 teaspoon sweet paprika

  1 teaspoon onion powder

  1 onion, peeled, and julienned

  1 teaspoon fresh cilantro, chopped

  Salt and ground black pepper, to taste

  3 eggs

  Directions:

  Heat up a pan over medium heat, add the beef, and brown for a few minutes. Add the salt, pepper, cumin, garlic, and onion powder, and paprika, stir, cook for 4 minutes, and take off the heat. In a bowl, mix the eggs with salt, and pepper, and whisk. Heat up a pan with the oil over medium heat, add the egg, spread evenly, and cook for 6 minutes. Transfer the egg burrito to a plate, divide the beef mixture, add the onion, and cilantro, roll, and serve.

  Nutrition: Calories - 280, Fat - 12, Fiber - 4, Carbs - 7, Protein - 14

  Breakfast Hash

  Preparation time: 10 minutes

  Cooking time: 16 minutes

  Servings: 2

  Ingredients:

  1 tablespoon coconut oil

  2 garlic cloves, peeled and minced

  ½ cup beef stock

  Salt and ground black pepper, to taste

  1 onion, peeled and chopped

  2 cups corned beef, chopped

  1 pound radishes, cut in quarters

  Directions:

  Heat up a pan with the oil over medium-high heat, add the onion, stir, and cook for 4 minutes. Add the radishes, stir, and cook for 5 minutes. Add the garlic, stir, and cook for 1 minute. Add the stock, beef, salt, and pepper, stir, cook for 5 minutes, take off the heat, and serve.

  Nutrition: Calories - 240, Fat - 7, Fiber - 3, Carbs - 12, Protein - 8

  Brussels Sprout Delight

  Preparation time: 10 minutes

  Cooking time: 12 minutes

  Servings: 3

  Ingredients:

  3 eggs

  Salt and ground black pepper, to taste

  1 tablespoon butter, melted

  2 shallots, peeled and minced

  2 garlic cloves, peeled and minced

  12 ounces Brussels sprouts, sliced thin

  2 ounces bacon, chopped

  1½ tablespoons apple cider vinegar

  Directions:

  Heat up a pan over medium heat, add the bacon, stir, cook until crispy, transfer to a plate, and set aside. Heat up the pan again over medium heat, add the shallots and garlic, stir, and cook for 30 seconds. Add the Brussels sprouts, salt, pepper, and apple cider vinegar, stir, and cook for 5 minutes. Return the bacon to pan, stir, and cook for 5 minutes. Add the butter, stir, and make a hole in the center. Crack the eggs into the pan, cook until they are done, and serve.

  Nutrition: Calories - 240, Fat - 7, Fiber - 4, Carbs - 7, Protein - 12

  Cereal Nibs

  Preparation time: 10 minutes

  Cooking time: 45minutes

  Servings: 4

  Ingredients:

  4 tablespoons hemp hearts

  ½ cup chia seeds

  1 cup water

  1 tablespoon vanilla extract

  1 tablespoon psyllium powder

  2 tablespoons coconut oil

  1 tablespoon swerve

  2 tablespoons cocoa nibs

  Directions:

  In a bowl, mix the chia seeds with water, stir, and set aside for 5 minutes. Add the hemp hearts, vanilla extract, psyllium powder, oil, and swerve and stir well with a mixer. Add the cocoa nibs and stir until you obtain a dough. Divide the dough into 2 pieces, shape into cylinder form, place on a lined baking sheet, flatten well, cover with a parchment paper, place in an oven at 285ºF, and bake for 20 minutes. Remove the parchment paper, and bake for 25 minutes. Take the cylinders out of the oven, set aside to cool down, and cut into small pieces before serving.

  Nutrition: Calories - 245, Fat - 12, Fiber - 12, Carbs - 2, Protein - 9

  Chia Pudding

  Preparation time: 10 minutes

  Cooking time: 30 minutes

  Servings: 2

  Ingredients:

  2 tablespoons coffee

  2 cups water

  ⅓ cup chia seeds

  1 tablespoon swerve

  1 tablespoon vanilla extract

  2 tablespoons cocoa nibs

  ⅓ cup coconut cream

  Directions:

  Heat up a small pot with the water over medium heat, bring to a boil, add the coffee, simmer for 15 minutes, take off the heat, and strain into a bowl. Add the vanilla extract, coconut cream, swerve, cocoa nibs, and chia seeds, stir well, keep in the refrigerator for 30 minutes, divide into 2 breakfast bowls, and serve.

  Nutrition: Calories - 100, Fat - 0. 4, Fiber - 4, Carbs - 3, Protein - 3

  Hemp Porridge

  Preparation time: 3 minutes

  Cooking time: 3 minutes

  Servings: 1

  Ingredients:

  1 tablespoon chia seeds

  1 cup almond milk

  2 tablespoons flaxseeds

  ½ cup hemp hearts

  ½ teaspoon ground cinnamon

  1 tablespoon stevia

  ¾ teaspoon vanilla extract

  ¼ cup almond flour

  1 tablespoon hemp hearts, for serving

  Directions:

  In a pan, mix almond milk with ½ cup hemp hearts, chia seeds, stevia, flaxseeds, cinnamon, and vanilla extract, stir well, and heat up over medium heat. Cook for 2 minutes, take off the heat, add the almond flour, stir well, and pour into a bowl. Top with 1 tablespoon hemp hearts, and serve.

  Nutrition: Calories - 230, Fat - 12, Fiber - 7, Carbs - 3, Protein - 43

  Simple Breakfast Cereal

  Preparation time: 10 minutes

  Cooking time: 3 minutes

  Servings: 2

  Ingredients:

  ½ cup coconut, shredded

  4 teaspoons butter

  2 cups almond milk

  1 tablespoon stevia

  A pinch of salt

  ⅓ cup macadamia nuts, chopped

  ⅓ cup walnuts, chopped

  ⅓ cup flaxseed

  Directions:

  Heat up a pot with the butter over medium heat, add the milk, coconut, salt, macadamia nuts, walnuts, flaxseed, and stevia, and stir well. Cook for 3 minutes, stir again, take off the heat, and set aside for 10 minutes. Divide into 2 bowls, and serve.

  Nutrition: Calories - 140, Fat - 3, Fiber - 2, Carbs - 1. 5, Protein - 7

  Simple Egg Porridge

  Preparation time: 10 minutes

  Cooking time: 4 minutes

  Servings: 2

  Ingredients:

  2 eggs

  1 tablespoon stevia

  ⅓ cup heavy cream

  2 tablespoons butter, melted

  A pinch of ground cinnamon

  Directions:

  In a bowl, mix the eggs with stevia and heavy cream, and whisk. Heat up a pan with the butter over medium-high heat, add the egg mixture, and cook until they are done. Transfer to 2 bowls, sprinkle cinnamon on top, and serve.

  Nutrition: Calories - 340, Fat - 12, Fiber - 10, Carbs - 3, Protein - 14

  Pancakes

  Preparation time: 3 minutes

  Cooking time: 12 minutes

  Servings: 4

  Ingredients:

  ½ teaspoon ground cinnamon

  1 teaspoon stevia

  2 eggs

  Vegetable oil cooking spray


  2 ounces cream cheese

  Directions:

  In a blender, mix eggs with cream cheese, stevia, and cinnamon, and blend well. Heat up a pan with some cooking spray over medium-high heat, pour ¼ of the batter, spread well, cook for 2 minutes, flip, and cook for 1 minute. Transfer to a plate, and repeat with the rest of the batter. Serve warm.

  Nutrition: Calories - 344, Fat - 23, Fiber - 12, Carbs - 3, Protein - 16

  Almond Pancakes

  Preparation time: 10 minutes

  Cooking time: 10 minutes

  Servings: 12

  Ingredients:

  6 eggs

  A pinch of salt

  ½ cup coconut flour

  ¼ cup stevia

  ⅓ cup coconut, shredded

  ½ teaspoon baking powder

  1 cup almond milk

  ¼ cup coconut oil

  1 teaspoon almond extract

  ¼ cup almonds, toasted

  2 ounces cocoa powder

  Vegetable oil cooking spray

  Directions:

  In a bowl, mix the coconut flour with stevia, salt, baking powder, and coconut, and stir. Add the coconut oil, eggs, almond milk, and almond extract, and stir well. Add the cocoa powder and almonds, and whisk again. Heat up a pan with cooking spray over medium heat, add 2 tablespoons batter, spread into a circle, cook until it’s golden, flip, cook again until done, and transfer to a plate in a warm oven. Repeat with the rest of the batter and serve right away.

  Nutrition: Calories - 266, Fat - 13, Fiber - 8, Carbs - 10, Protein - 11

  Pumpkin Pancakes

  Preparation time: 10 minutes

  Cooking time: 15 minutes

  Servings: 6

  Ingredients:

  1 ounce egg white protein

  2 ounces hazelnut flour

  2 ounces flaxseeds, ground

  1 teaspoon baking powder

  1 cup coconut cream

  1 tablespoon chai masala

  1 teaspoon vanilla extract

  ½ cup pumpkin puree

  3 eggs

  5 drops stevia

  1 tablespoon swerve

  1 teaspoon coconut oil

  Directions:

  In a bowl, mix the flaxseeds with hazelnut flour, egg white protein, baking powder, and chai masala, and stir. In another bowl, mix the coconut cream with vanilla extract, pumpkin puree, eggs, stevia, and swerve, and stir. Combine the 2 mixtures and stir well. Heat up a pan with the oil over medium-high heat, pour 1/6 of the batter, spread into a circle, cover, reduce heat to low, cook for 3 minutes on each side, and transfer to a plate.

  Keep warm, repeat with the rest of the batter, and serve right away.

  Nutrition: Calories - 400, Fat - 23, Fiber - 4, Carbs - 5, Protein - 21

  Simple French Toast

  Preparation time: 5 minutes

  Cooking time: 45 minutes

  Servings: 18

  Ingredients:

  1 cup whey protein

  12 egg whites

  4 ounces cream cheese

  For the French toast:

  1 teaspoon vanilla extract

  ½ cup coconut milk

  2 eggs

  1 teaspoon ground cinnamon

  ½ cup butter, melted

  ½ cup almond milk

  ½ cup swerve

  Directions:

  In a bowl, mix the 12 egg whites with a mixer for a few minutes. Add the protein and stir gently. Add the cream cheese and stir again. Pour this into 2 greased bread pans, place in an oven at 325ºF, and bake for 45 minutes. Let the bread to cool down, and slice into 18 pieces. In a bowl, mix the 2 eggs with vanilla extract, cinnamon, and coconut milk, and whisk. Dip bread slices in this mixture. Heat up a pan with some coconut oil over medium heat, add the bread slices, cook until they are golden on each side, and divide on plates. Heat up a pan with the butter over high heat, add the almond milk, and heat up. Add the swerve, stir, and take off the heat.

  Leave aside to cool, and drizzle over French toast slices.

  Nutrition: Calories - 200, Fat - 12, Fiber - 1, Carbs - 1, Protein - 7

  Waffles

  Preparation time: 10 minutes

  Cooking time: 20 minutes

  Servings: 5

  Ingredients:

  5 eggs, separated

  3 tablespoons almond milk

  1 teaspoon baking powder

  3 tablespoons stevia

  4 tablespoons coconut flour

  2 teaspoon vanilla extract

  4 ounces butter, melted

  Directions:

  In a bowl, whisk the egg whites using a mixer. In another bowl, mix the flour with stevia, baking powder, and egg yolks, and whisk. Add the vanilla extract, butter, and milk, and stir well. Add the egg whites and stir. Pour some of the mixture into a waffle maker, and cook until it’s golden. Repeat with the rest of the batter, and serve the waffles right away.

  Nutrition: Calories - 240, Fat - 23, Fiber - 2, Carbs - 4, Protein - 7

  Baked Granola

  Preparation time: 10 minutes

  Cooking time: 60 minutes

  Servings: 4

  Ingredients:

  ½ cup almonds, chopped

  1 cup pecans, chopped

  ½ cup walnuts, chopped

  ½ cup coconut, flaked

  ¼ cup flax meal

  ½ cup almond milk

  ¼ cup sunflower seeds

  ¼ cup sunflower seeds

  ½ cup stevia

  ¼ cup butter, melted

  1 teaspoon honey

  1 teaspoon vanilla extract

  1 teaspoon ground cinnamon

  A pinch of salt

  ½ teaspoon ground nutmeg

  ¼ cup water

  Directions:

  In a bowl, mix the almonds with pecans, walnuts, coconut, flax meal, milk, sunflower seeds, sunflower seeds, stevia, butter, honey, vanilla extract, cinnamon, salt, nutmeg, and water, and whisk. Grease a baking sheet with parchment paper, spread granola mixture, and press well. Cover with another piece of parchment paper, place in an oven at 250ºF, and bake for 1 hour. Take the granola out of the oven, set aside to cool down, break into pieces, and serve.

  Nutrition: Calories - 340, Fat - 32, Fiber - 12, Carbs - 20, Protein - 20

  Nutty Breakfast Smoothie

  Preparation time: 5 minutes

  Cooking time: 0 minutes

  Servings: 1

  Ingredients:

  2 brazil nuts

  1 cup coconut milk

  10 almonds

  2 cups spinach leaves

  1 teaspoon greens powder

  1 teaspoon whey protein

  1 tablespoon psyllium seeds

  1 tablespoon potato starch

  Directions:

  In a blender, mix the spinach with Brazil nuts, coconut milk, and almonds and blend well. Add the green powder, whey protein, potato starch, and psyllium seeds, and blend well. Pour into a tall glass and serve.

  Nutrition: Calories - 340, Fat - 30, Fiber - 7, Carbs - 7, Protein - 12

  Kiwi and Pineapple Smoothie

  Preparation time: 5 minutes

  Cooking time: 0 minutes

  Servings: 6

  Ingredients:

  1 cup lettuce leaves

  4 cups water

  2 tablespoons fresh parsley

  1 tablespoon fresh ginger, grated

  1 tablespoon swerve

  1 cup cucumber, sliced

  ½ avocado, pitted and peeled

  ½ cup kiwi, peeled and sliced

  ⅓ cup pineapple, chopped

  Directions:

  In a blender, mix the water with lettuce leaves, pineapple, parsley, cucumber, ginger, kiwi, avocado, and swerve, and blend well. Pour into glasses and serve.

  Nutrition: Calories - 60, Fat - 2, Fiber - 3, Carbs - 3, Protein - 1

  Breakfast in a Glass

  Preparation time: 3 minutes

  Cooking time: 0 minutes

  Servings: 2

  Ingredients:

&
nbsp; 10 ounces canned coconut milk

  1 cup greens

  ¼ cup cocoa nibs

  1 cup water

  1 cup cherries, frozen

  ¼ cup cocoa powder

  1 small avocado, pitted and peeled

  ¼ teaspoon turmeric

  Directions:

  In a blender, mix the coconut milk with avocado, cocoa powder, cherries, and turmeric and blend well. Add the water, greens, and cocoa nibs, blend for 2 minutes, pour into glasses, and serve.

  Nutrition: Calories - 100, Fat - 3, Fiber - 2, Carbs - 3, Protein - 5

  Steak and Eggs

  Preparation time: 10 minutes

  Cooking time: 10 minutes

  Servings: 1

  Ingredients:

  4 ounces sirloin steak

  1 small avocado, pitted, peeled, and sliced

  3 eggs

  1 tablespoon butter

  Salt and ground black pepper, to taste