[2017] Ketogenic Diet Cookbook Read online

  Directions:

  Heat up a pan with the butter over medium-high heat, crack eggs into the pan, and cook them as you wish. Season with salt and pepper, take off the heat, and transfer to a plate. Heat up another pan over medium-high heat, add the steak, cook for 4 minutes, take off the heat, set aside to cool down, and cut into thin strips. Season with some salt and pepper and place next to the eggs. Add the avocado slices on the side and serve.

  Nutrition: Calories - 500, Fat - 34, Fiber - 10, Carbs - 3, Protein - 40

  Chicken Quiche

  Preparation time: 10 minutes

  Cooking time: 45 minutes

  Servings: 5

  Ingredients:

  7 eggs

  2 cups almond flour

  2 tablespoons coconut oil

  Salt and ground black pepper, to taste

  2 zucchini, grated

  ½ cup heavy cream

  1 teaspoon fennel seeds

  1 teaspoon dried oregano

  1 pound ground chicken

  Directions:

  In a food processor, blend the almond flour with a pinch of salt. Add the 1 egg and coconut oil and blend well. Place dough in a greased pie pan and press well on the bottom. Heat up a pan over medium heat, add the chicken, brown for a couple of minutes, take off the heat, and leave aside. In a bowl, mix the 6 eggs with salt, pepper, oregano, cream, and fennel seeds, and whisk. Add the chicken and stir again. Pour this into pie crust, spread, place in an oven at 350ºF, and bake for 40 minutes. Let the pie to cool before slicing and serving.

  Nutrition: Calories - 300, Fat - 23, Fiber - 3, Carbs - 4, Protein - 18

  Chicken Omelet

  Preparation time: 10 minutes

  Cooking time: 10 minutes

  Servings: 1

  Ingredients:

  1 ounce rotisserie chicken, shredded

  1 teaspoon mustard

  1 tablespoon mayonnaise

  1 tomato, cored and chopped

  2 bacon slices, cooked and crumbled

  2 eggs

  1 small avocado, pitted, peeled, and chopped

  Salt and ground black pepper, to taste

  Directions:

  In a bowl, mix the eggs with some salt and pepper and whisk. Heat up a pan over medium heat, spray with some cooking oil, add the eggs, and cook the omelet for 5 minutes. Add the chicken, avocado, tomato, bacon, mayonnaise, and mustard on one half of the omelet. Fold the omelet, cover pan, and cook for 5 minutes. Transfer to a plate and serve.

  Nutrition: Calories - 400, Fat - 32, Fiber - 6, Carbs - 4, Protein - 25

  Simple Smoothie Bowl

  Preparation time: 5 minutes

  Cooking time: 0 minutes

  Servings: 1

  Ingredients:

  2 ice cubes

  1 tablespoon coconut oil

  2 tablespoons heavy cream

  1 cup spinach

  ½ cup almond milk

  1 teaspoon protein powder

  4 raspberries

  1 tablespoon coconut, shredded

  4 walnuts

  1 teaspoon chia seeds

  Directions:

  In a blender, mix the milk with the spinach, cream, ice, protein powder, and coconut oil, blend well, and transfer to a bowl. Top the bowl with raspberries, coconut, walnuts, and chia seeds and serve.

  Nutrition: Calories - 450, Fat - 34, Fiber - 4, Carbs - 4, Protein - 35

  Feta Omelet

  Preparation time: 10 minutes

  Cooking time: 10 minutes

  Servings: 1

  Ingredients:

  3 eggs

  1 tablespoon butter

  1 ounce feta cheese, crumbled

  1 tablespoon heavy cream

  1 tablespoon jarred pesto

  Salt and ground black pepper, to taste

  Directions:

  In a bowl, mix the eggs with heavy cream, salt, and pepper, and whisk. Heat up a pan with the butter over medium-high heat, add the whisked eggs, spread into the pan, and cook the omelet until it’s fluffy. Sprinkle the cheese and spread pesto on the omelet, fold in half, cover pan, and cook for 5 minutes. Transfer the omelet to a plate and serve.

  Nutrition: Calories - 500, Fat - 43, Fiber - 6, Carbs - 3, Protein - 30

  Breakfast Meatloaf

  Preparation time: 10 minutes

  Cooking time: 35 minutes

  Servings: 4

  Ingredients:

  1 teaspoon butter

  1 onion, peeled and chopped

  1 pound sweet sausage, chopped

  6 eggs

  1 cup cheddar cheese, shredded

  4 ounces cream cheese, softened

  Salt and ground black pepper, to taste

  2 tablespoons scallions, chopped

  Directions:

  In a bowl, mix the eggs with salt, pepper, onion, sausage, and half of the cream, and whisk. Grease a loaf pan with the butter, pour sausage, and eggs mixture, place in an oven at 350ºF, and bake for 30 minutes. Take the meatloaf out of the oven, set aside for a couple of minutes, spread the rest of the cream cheese on top, and sprinkle the scallions and cheddar cheese all over. Place meatloaf in the oven again and bake for 5 minutes. Then, place the meatloaf under a broiler for 3 minutes, let it cool, then slice it and serve.

  Nutrition: Calories - 560, Fat - 32, Fiber - 1, Carbs - 6, Protein - 45

  Breakfast Tuna Salad

  Preparation time: 10 minutes

  Cooking time: 0 minutes

  Servings: 4

  Ingredients:

  2 tablespoons sour cream

  12 ounces canned tuna in olive oil

  4 leeks, diced

  Salt and ground black pepper, to taste

  A pinch of red chili flakes

  1 tablespoon capers

  8 tablespoons mayonnaise

  Directions:

  In a salad bowl, mix the tuna with capers, salt, pepper, leeks, chili flakes, sour cream, and mayonnaise. Stir well and serve.

  Nutrition: Calories - 160, Fat - 2, Fiber - 1, Carbs - 2, Protein - 6

  Breakfast Salad in a Jar

  Preparation time: 10 minutes

  Cooking time: 0 minutes

  Servings: 1

  Ingredients:

  1 ounce greens

  1 ounce red bell pepper, seeded and chopped

  1 ounce cherry tomatoes, halved

  4 ounces rotisserie chicken, chopped

  4 tablespoons extra virgin olive oil

  ½ scallion, chopped

  1 ounce cucumber, chopped

  Salt and ground black pepper, to taste

  Directions:

  In a bowl, mix the greens with the bell pepper, tomatoes, scallion, cucumber, salt, pepper, and olive oil and toss to coat well. Transfer this to a jar, top with chicken pieces, and serve.

  Nutrition: Calories - 180, Fat - 12, Fiber - 4, Carbs - 5, Protein - 17

  Naan Bread and Butter

  Preparation time: 10 minutes

  Cooking time: 10 minutes

  Servings: 6

  Ingredients:

  7 tablespoons coconut oil

  ¾ cup coconut flour

  2 tablespoons psyllium powder

  ½ teaspoon baking powder

  Salt, to taste

  2 cups hot water

  Some coconut oil, for frying

  2 garlic cloves, peeled and minced

  3. 5 ounces butter

  Directions:

  In a bowl, mix the coconut flour with baking powder, salt, and psyllium powder, and stir. Add the coconut oil and the hot water and knead the dough. Set aside for 5 minutes, divide into 6 balls, and flatten them on a working surface. Heat up a pan with some coconut oil over medium-high heat, add the naan bread to the pan, fry them until golden brown, and transfer them to a plate. Heat up a pan with the butter over medium-high heat, add the garlic, salt, and pepper, stir, and cook for 2 minutes. Brush the naan bread with this mixture, and pour the rest into a bowl and serve.

  Nutrition: Calories - 140, Fat - 9, Fiber - 2, Carbs - 3, Prote
in - 4

  Ketogenic Recipes for Lunch

  Lunch Caesar Salad

  Preparation time: 10 minutes

  Cooking time: 0 minutes

  Servings: 2

  Ingredients:

  1 avocado, pitted, peeled, and sliced

  Salt and ground black pepper, to taste

  3 tablespoons creamy Caesar dressing

  1 cup bacon, cooked and crumbled

  1 chicken breast, grilled and shredded

  Directions:

  In a salad bowl, mix the avocado with bacon and chicken breast, and stir. Add the dressing, salt, and pepper, toss to coat, divide into 2 bowls, and serve.

  Nutrition: Calories - 334, Fat - 23, Fiber - 4, Carbs - 3, Protein - 18

  Lunch Tacos

  Preparation time: 10 minutes

  Cooking time: 25 minutes

  Servings: 3

  Ingredients:

  2 cups cheddar cheese, grated

  1 small avocado, pitted, peeled, and chopped

  1 cup taco meat, cooked

  2 teaspoons sriracha sauce

  ¼ cup tomatoes, cored and chopped

  Vegetable oil cooking spray

  Salt and ground black pepper, to taste

  Directions:

  Spray some cooking oil on lined baking dish. Spread the cheddar cheese on the baking sheet, place in an oven at 400ºF, and bake for 15 minutes. Spread taco meat over cheese, and bake for 10 minutes. In a bowl, mix the avocado with tomatoes, sriracha sauce, salt, and pepper, and stir. Spread this over the taco and cheddar layers, let the tacos to cool, slice using a pizza cutter, and serve.

  Nutrition: Calories - 400, Fat - 23, Fiber - 0, Carbs - 2, Protein - 37

  Lunch Pizza

  Preparation time: 10 minutes

  Cooking time: 7 minutes

  Servings: 4

  Ingredients:

  1 tablespoon olive oil

  2 tablespoons butter

  2 cups mozzarella cheese, shredded

  ¼ cup mascarpone cheese

  1 tablespoon heavy cream

  1 teaspoon garlic, minced

  Salt and ground black pepper, to taste

  A pinch of lemon pepper

  ⅓ cup broccoli florets, steamed

  Some Asiago cheese, shaved, for serving

  Directions:

  Heat up a pan with the oil over medium heat, add the pizza cheese mixture, and spread into a circle. Add the mozzarella cheese, and spread it into a circle too. Cook everything for 5 minutes, and transfer to a plate. Heat up the pan with the butter over medium heat, add the mascarpone cheese, cream, salt, pepper, lemon pepper, and garlic, stir, and cook for 5 minutes. Drizzle half of this mixture over cheese crust. Add the broccoli florets to the pan with the rest of the mascarpone mixture, stir, and cook for 1 minute. Add this on top of the pizza, sprinkle with Asiago cheese at the end, and serve.

  Nutrition: Calories - 250, Fat - 15, Fiber - 1, Carbs - 3, Protein - 10

  Pizza Rolls

  Preparation time: 10 minutes

  Cooking time: 30 minutes

  Servings: 6

  Ingredients:

  ¼ cup mixed red and green bell peppers, seeded and chopped

  2 cup mozzarella cheese, shredded

  1 teaspoon pizza seasoning

  2 tablespoons onion, peeled and chopped

  1 tomato, cored and chopped

  Salt and ground black pepper, to taste

  ¼ cup pizza sauce

  ½ cup sausage, crumbled and cooked

  Directions:

  Spread the mozzarella cheese on a lined and lightly greased baking sheet, sprinkle pizza seasoning on top, place in an oven at 400ºF, and bake for 20 minutes. Take the pizza crust out of the oven, spread the sausage, onion, bell peppers, and tomatoes all over, and drizzle the tomato sauce on top. Place in an oven again, and bake for 10 minutes. Take pizza out of the oven, set aside for a couple of minutes, slice into 6 pieces, roll each piece, and serve.

  Nutrition: Calories - 117, Fat - 7, Fiber - 1, Carbs - 2, Protein - 11

  Cheese Dough Pizza

  Preparation time: 10 minutes

  Cooking time: 15 minutes

  Servings: 2

  Ingredients:

  1½ cups cheddar cheese, shredded

  1½ cups cheese blend

  2 beef hot dogs, diced

  A drizzle of olive oil

  1 pound ground beef

  Salt and ground black pepper, to taste

  ¼ teaspoon paprika

  ¼ teaspoon Old Bay Seasoning

  ¼ teaspoon onion powder

  ¼ teaspoon garlic powder

  1 cup lettuce leaves, chopped

  1 tablespoon Thousand Island dressing

  2 tablespoons dill pickles, chopped

  2 tablespoons onion, peeled and chopped

  ½ cup American cheese, shredded

  Some ketchup, for serving

  Some mustard, for serving

  Directions:

  Heat up a pan with a drizzle of oil over medium heat, add the half of the cheese blend, spread into a circle, and top with half of the cheddar cheese. Spread this into a circle, cook for 5 minutes, transfer to a cutting board, and set aside for a few minutes to cool down. Heat up the pan again, add the rest of the cheese blend, and spread into a circle. Add the rest of the cheddar, also spread out in a circle, cook for 5 minutes, and transfer to a cutting board. Spread the Thousand Island dressing over the 2 pizza crusts. Heat up the same pan again over medium heat, add the beef, stir, and brown for a few minutes. Add the salt, pepper, Old Bay Seasoning, paprika, onion powder, and garlic powder, stir, and cook for a few minutes. Add the hot dog pieces, stir, and cook for 5 minutes. Spread the lettuce, pickles, American cheese, and onions on the 2 pizza crusts. Divide the beef and hot dog mixture, drizzle with mustard and ketchup at the end, and serve.

  Nutrition: Calories - 200, Fat - 6, Fiber - 3, Carbs - 1. 5, Protein - 10

  Taco Salad

  Preparation time: 10 minutes

  Cooking time: 20 minutes

  Servings: 4

  Ingredients:

  ¼ cup fresh cilantro, chopped

  2 avocados, pitted, peeled, and cut into chunks

  1 tablespoon lime juice

  ¼ cup white onion, peeled and chopped

  1 teaspoon garlic, minced

  Salt and ground black pepper, to taste

  6 cherry tomatoes, cut in quarters

  ½ cup water

  2-pound ground beef

  2 cups sour cream

  ¼ cup taco seasoning

  2 cups lettuce leaves, shredded

  Hot pepper sauce, for serving

  2 cups cheddar cheese, shredded

  Directions:

  In a bowl, mix the cilantro with lime juice, avocado, onion, tomatoes, salt, pepper, and garlic, stir well, and set aside in the refrigerator. Heat up a pan over medium heat, add the beef, stir, and brown for 10 minutes. Add the taco seasoning and water, stir, and cook over medium-low heat for 10 minutes. Divide this mixture into 4 serving bowls. Add the sour cream, avocado mixture, lettuce pieces, and cheddar cheese. Drizzle with the cayenne pepper sauce at the end and serve.

  Nutrition: Calories - 340, Fat - 30, Fiber - 5, Carbs - 3, Protein - 32

  Stuffed Peppers

  Preparation time: 10 minutes

  Cooking time: 40 minutes

  Servings: 4

  Ingredients:

  4 big banana peppers, peeled, tops cut off, and cut into half lengthwise

  1 tablespoon butter

  Salt and ground black pepper, to taste

  ½ teaspoon herbs de Provence

  1 pound sweet sausage, chopped

  3 tablespoons onions, peeled and chopped

  Marinara sauce

  A drizzle of olive oil

  Directions:

  Season the banana peppers with salt and pepper, drizzle the oil, rub well, and bake in the oven at 350ºF for 20 minutes. Heat up a pan over medium heat, add the sausage pieces, stir, and cook for
5 minutes. Add the onion, herbs de Provence, salt, pepper, and butter, stir well, and cook for 5 minutes. Take the peppers out of the oven, fill them with the sausage mixture, place them in an oven-proof dish, drizzle marinara sauce over them, place in an oven again, and bake for 10 minutes. Serve hot.

  Nutrition: Calories - 320, Fat - 8, Fiber - 4, Carbs - 3, Protein - 10

  Beef Brisket Burgers

  Preparation time: 10 minutes

  Cooking time: 25 minutes

  Servings: 8

  Ingredients:

  1 pound ground beef brisket

  1 pound ground beef

  Salt and ground black pepper, to taste

  ½ cup butter

  1 tablespoon garlic, minced

  1 tablespoon Italian seasoning

  2 tablespoons mayonnaise

  1 tablespoon butter

  2 tablespoons olive oil

  1 onion, peeled and chopped

  1 tablespoon water

  Directions:

  In a bowl, mix the brisket with ground beef, salt, pepper, Italian seasoning, garlic, and mayonnaise, and stir well. Shape 8 patties and make a pocket in each. Stuff each burger with a butter slice and seal. Heat up a pan with the olive oil over medium heat, add the onions, stir, and cook for 2 minutes. Add the water, stir, and gather them in the corner of the pan. Place the burgers in the pan with the onions and cook them over medium-low heat for 10 minutes. Flip them, add the butter, and cook them for 10 minutes. Divide the burgers on buns and serve them with caramelized onions on top.