[2017] Ketogenic Diet Cookbook Read online

  Nutrition: Calories - 180, Fat - 8, Fiber - 1, Carbs - 4, Protein - 20

  Chili Pepper Burger

  Preparation time: 10 minutes

  Cooking time: 30 minutes

  Servings: 4

  Ingredients:

  For the sauce:

  4 chili peppers, chopped

  1 cup water

  1 cup almond butter

  1 teaspoon swerve

  6 tablespoons coconut aminos

  4 garlic cloves, peeled and minced

  1 tablespoon rice vinegar

  For the burgers:

  4 pepper jack cheese slices

  1½ pounds ground beef

  1 onion, peeled and sliced

  8 bacon slices

  8 lettuce leaves

  Salt and ground black pepper, to taste

  Directions:

  Heat up a pan with the almond butter over medium heat. Add the water, stir well, and bring to a simmer. Add the coconut aminos and stir well. In a food processor, mix the chili peppers with garlic, swerve, and vinegar, and blend well. Add this to almond butter mixture, stir well, take off the heat, and set aside. In a bowl, mix the beef with salt and pepper, stir, and shape into 4 patties. Place them in a pan, place under a preheated broiler, and broil for 7 minutes. Flip the burgers and broil them for 7 minutes. Place cheese slices on burgers, place under a broiler, and broil for 4 minutes. Heat up a pan over medium heat, add the bacon slices, and fry them for a couple of minutes. Place 2 lettuce leaves on a dish, add the 1 burger on top, then 1 onion slice and 1 bacon slice, and top with some almond butter sauce. Repeat with the rest of the lettuce leaves, burgers, onion, bacon, and sauce.

  Nutrition: Calories - 700, Fat - 56, Fiber - 10, Carbs - 7, Protein - 40

  Zucchini with Cheese

  Preparation time: 10 minutes

  Cooking time: 5 minutes

  Servings: 1

  Ingredients:

  1 tablespoon olive oil

  3 tablespoons butter

  2 cups zucchini, cut with a spiralizer

  1 teaspoon red pepper flakes

  1 tablespoon garlic, minced

  1 tablespoon red bell pepper, seeded and chopped

  Salt and ground black pepper, to taste

  1 tablespoon fresh basil, chopped

  ¼ cup Asiago cheese, shaved

  ¼ cup Parmesan cheese, grated

  Directions:

  Heat up a pan with the oil, and butter over medium heat, add the garlic, bell pepper, and pepper flakes, stir, and cook for 1 minute. Add the zucchini noodles, stir, and cook for 2 minutes. Add the basil, Parmesan cheese, salt, and pepper, stir, and cook for a few seconds more. Take off the heat, transfer to a bowl, and serve with Asiago cheese on top.

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

  Bacon and Zucchini Noodles Salad

  Preparation time: 10 minutes

  Cooking time: 0 minutes

  Servings: 2

  Ingredients:

  1 cup baby spinach

  4 cups zucchini noodles

  ⅓ cup blue cheese, crumbled

  ⅓ cup blue cheese dressing

  ½ cup bacon, cooked and crumbled

  Ground black pepper, to taste

  Directions:

  In a salad bowl, mix the spinach with the zucchini noodles, bacon, and blue cheese, and toss. Add the cheese dressing and black pepper to the taste, toss well to coat, divide into 2 bowls, and serve.

  Nutrition: Calories - 200, Fat - 14, Fiber - 4, Carbs - 2, Protein - 10

  Chicken Salad

  Preparation time: 10 minutes

  Cooking time: 0 minutes

  Servings: 3

  Ingredients:

  1 green onion, peeled and chopped

  1 celery stalk, chopped

  1 egg, hard-boiled, peeled and chopped

  5 ounces chicken breast, roasted and chopped

  2 tablespoons fresh parsley, chopped

  ½ tablespoons dill relish

  Salt and ground black pepper, to taste

  ⅓ cup mayonnaise

  A pinch of garlic powder

  1 teaspoon mustard

  Directions:

  In a food processor, mix the parsley with onion, and celery, and pulse well. Transfer these to a bowl, and set aside. Put the chicken in a food processor, blend well, and add to the bowl with the vegetables. Add the egg pieces, salt, and pepper, and stir. Add mustard, mayonnaise, dill relish, and garlic powder, toss to coat, and serve.

  Nutrition: Calories - 283, Fat - 23, Fiber - 5, Carbs - 3, Protein - 12

  Steak Salad

  Preparation time: 10 minutes

  Cooking time: 20 minutes

  Servings: 4

  Ingredients:

  1½ pound steak, sliced thin

  3 tablespoons avocado oil

  Salt and ground black pepper, to taste

  ¼ cup balsamic vinegar

  6 ounces sweet onion, peeled and chopped

  1 lettuce head, chopped

  2 garlic cloves, peeled and minced

  4 ounces mushrooms, sliced

  1 avocado, pitted, peeled, and sliced

  3 ounces sundried tomatoes, cored and chopped

  1 yellow bell pepper, seeded and sliced

  1 orange bell pepper, seeded and sliced

  1 teaspoon Italian seasoning

  1 teaspoon red pepper flakes

  1 teaspoon onion powder

  Directions:

  In a bowl, mix the steak pieces with some salt, pepper, and balsamic vinegar, toss to coat, and set aside. Heat up a pan with the avocado oil over medium-low heat, add the mushrooms, garlic, salt, pepper, and onion, stir, and cook for 20 minutes. In a bowl, mix the lettuce leaves with the bell peppers, sundried tomatoes, and avocado, and stirred. Season the steak pieces with the onion powder, pepper flakes, and Italian seasoning. Place the steak pieces in a broiling pan, place under a preheated broiler, and cook for 5 minutes. Divide the steak pieces on plates, add the lettuce, and avocado salad on the side, and top everything with onion, and mushroom mixture.

  Nutrition: Calories - 435, Fat - 23, Fiber - 7, Carbs - 10, Protein - 35

  Fennel and Chicken Salad

  Preparation time: 10 minutes

  Cooking time: 0 minutes

  Servings: 4

  Ingredients:

  3 chicken breasts, boneless, skinless, cooked, and chopped

  2 tablespoons walnut oil

  ¼ cup walnuts, toasted and chopped

  1½ cup fennel, chopped

  2 tablespoons lemon juice

  ¼ cup mayonnaise

  2 tablespoons fennel fronds, chopped

  Salt and ground black pepper, to taste

  A pinch of cayenne pepper

  Directions:

  In a bowl, mix the fennel with chicken, and walnuts, and stir. In another bowl, mix the mayo with salt, pepper, fennel fronds, walnut oil, lemon juice, cayenne, and garlic, and stir well. Pour this over chicken, and fennel mixture, toss to coat well, and keep in the refrigerator until ready to serve.

  Nutrition: Calories - 200, Fat - 10, Fiber - 1, Carbs - 3, Protein – 7

  Easy Stuffed Avocado

  Preparation time: 10 minutes

  Cooking time: 0 minutes

  Servings: 1

  Ingredients:

  1 avocado

  4 ounces canned sardines, drained

  1 green onion, peeled and chopped

  1 tablespoon mayonnaise

  1 tablespoon lemon juice

  Salt and ground black pepper, to taste

  ¼ teaspoon turmeric

  Directions:

  Cut the avocado in half, scoop out the flesh, and put in a bowl. Mix with the sardines and mash with a fork. Mix with the onion, lemon juice, turmeric, salt, pepper, and mayonnaise. Stir everything, divide into avocado halves, and serve.

  Nutrition: Calories - 230, Fat - 34, Fiber - 12, Carbs - 5, Protein - 27

  Pesto Chicken Salad

  Preparation tim
e: 10 minutes

  Cooking time: 0 minutes

  Servings: 4

  Ingredients:

  1 pound chicken meat, cooked, and cubed

  Salt and ground black pepper, to taste

  10 cherry tomatoes, halved

  6 bacon slices, cooked and crumbled

  ¼ cup mayonnaise

  1 avocado, pitted, peeled, and cubed

  1 garlic clove, peeled and minced

  2 tablespoons pesto

  Directions:

  In a salad bowl, mix the chicken with the bacon, avocado, tomatoes, salt, and pepper, and stir. Add the mayonnaise and garlic pesto, toss well to coat, and serve.

  Nutrition: Calories - 357, Fat - 23, Fiber - 5, Carbs - 3, Protein - 26

  Chimichurri Steak Salad

  Preparation time: 10 minutes

  Cooking time: 10 minutes

  Servings: 1

  Ingredients:

  4 ounces beef steak

  2 cups lettuce leaves, shredded

  Salt and ground black pepper, to taste

  Vegetable oil cooking spray

  2 tablespoons fresh cilantro, chopped

  2 radishes, sliced

  ⅓ cup red cabbage, shredded

  3 tablespoons jarred chimichurri sauce

  1 tablespoons salad dressing

  For the salad dressing:

  3 garlic cloves, peeled and minced

  ½ teaspoon Worcestershire sauce

  1 tablespoon mustard

  ½ cup apple cider vinegar

  ¼ cup water

  ½ cup olive oil

  ¼ teaspoon hot sauce

  Salt and ground black pepper, to taste

  Directions:

  In a bowl, mix the garlic cloves with the Worcestershire sauce, mustard, cider vinegar, water, olive oil, salt, pepper, and hot sauce, whisk, and set aside. Heat up a kitchen grill over medium-high heat, spray cooking oil, add the steak, season with salt, and pepper, cook for 4 minutes, flip, cook for 4 minutes, take off the heat, set aside to cool down, and cut into thin strips. In a salad bowl, mix the lettuce with the cilantro, cabbage, radishes, chimichurri sauce, and steak strips. Add the 1 tablespoons of salad dressing, toss to coat, and serve.

  Nutrition: Calories - 456, Fat - 32, Fiber - 2, Carbs - 6, Protein - 30

  Easy Crab Cakes

  Preparation time: 10 minutes

  Cooking time: 12 minutes

  Servings: 6

  Ingredients:

  1 pound crabmeat

  ¼ cup fresh parsley, chopped

  Salt and ground black pepper, to taste

  2 green onions, chopped

  ¼ cup fresh cilantro, chopped

  1 teaspoon jalapeño pepper, minced

  1 teaspoon lemon juice

  1 teaspoon Worcestershire sauce

  1 teaspoon Old Bay Seasoning

  ½ teaspoon dry mustard

  ½ cup mayonnaise

  1 egg

  2 tablespoons olive oil

  Directions:

  In a large bowl, mix the crab meat with salt, pepper, parsley, green onions, cilantro, jalapeño, lemon juice, Old Bay seasoning, dry mustard, and Worcestershire sauce, and stir well. In another bowl, mix the egg with the mayonnaise and whisk. Add this to the crabmeat mixture and stir. Shape 6 patties from this mixture, and place them on a plate. Heat up a pan with the oil over medium-high heat, add 3 of the crab cakes, cook for 3 minutes, flip, cook them for 3 minutes, and transfer to paper towels. Repeat with the other 3 crab cakes, drain the excess grease, and serve.

  Nutrition: Calories - 254, Fat - 17, Fiber - 1, Carbs - 1, Protein - 20

  Lunch Muffins

  Preparation time: 10 minutes

  Cooking time: 45 minutes

  Servings: 13

  Ingredients:

  6 egg yolks

  2 tablespoons coconut aminos

  ½ pound mushrooms

  ¾ cup coconut flour

  1 pound ground beef

  Salt, to taste

  Directions:

  In a food processor, mix the mushrooms with salt, coconut aminos, and egg yolks, and blend well. In a bowl, mix the beef meat with some salt, and stir. Add the mushroom mixture to beef, and stir. Add the coconut flour, and stir again. Divide this into 13 cupcake cups, place in an oven at 350ºF, and bake for 45 minutes. Serve warm.

  Nutrition: Calories - 160, Fat - 10, Fiber - 3, Carbs - 1, Protein - 12

  Pork Pie

  Preparation time: 10 minutes

  Cooking time: 50 minutes

  Servings: 6

  Ingredients:

  For the pie crust:

  2 cups pork cracklings

  ¼ cup flax meal

  1 cup almond flour

  2 eggs

  A pinch of salt

  For the filling:

  1 cup cheddar cheese, grated

  4 eggs

  12 ounces pork loin, chopped

  6 bacon slices

  ½ cup cream cheese

  1 onion, peeled and chopped

  ¼ cup fresh chives, chopped

  2 garlic cloves, peeled and minced

  Salt and ground black pepper, to taste

  2 tablespoons butter

  Directions:

  In a food processor, mix the cracklings with almond flour, flax meal, 2 eggs, and salt, and blend until you obtain a dough. Transfer this to a pie pan, and press on the bottom firmly. Place in an oven at 350ºF, and bake for 15 minutes. Heat up a pan with the butter over medium-high heat, add the garlic and onion, stir, and cook for 5 minutes. Add the bacon, stir, and cook for 5 minutes. Add the pork loin, cook until brown on all sides, and take off the heat. In a bowl, mix the eggs with salt, pepper, cheddar cheese, and cream cheese, and blend well. Add the chives, and stir again. Spread pork into pie pan, add the eggs mixture, place in an oven at 350ºF, and bake for 25 minutes. Let the pie cool down for a couple of minutes and serve.

  Nutrition: Calories - 455, Fat - 34, Fiber - 3, Carbs - 3, Protein - 33

  Lunch Pâte

  Preparation time: 10 minutes

  Cooking time: 0 minutes

  Servings: 1

  Ingredients:

  4 ounces chicken livers, sautéed

  ½ teaspoon fresh thyme, chopped

  ½ teaspoon fresh sage, chopped

  ½ teaspoon fresh oregano, chopped

  Salt and ground black pepper, to taste

  3 tablespoons butter

  3 radishes, sliced thin

  Crusted bread slices, for serving

  Directions:

  In a food processor, mix the chicken livers with the thyme, sage, oregano, butter, salt, and pepper, and blend well for a few minutes. Spread on crusted bread slices, and top with radishes slices.

  Nutrition: Calories - 380, Fat - 40, Fiber - 5, Carbs - 1, Protein - 17

  Chicken Chowder

  Preparation time: 10 minutes

  Cooking time: 4 hours

  Servings: 4

  Ingredients:

  1 pound chicken thighs, skinless and boneless

  10 ounces canned diced tomatoes

  1 cup chicken stock

  8 ounces cream cheese

  Juice from 1 lime

  Salt and ground black pepper, to taste

  1 jalapeño pepper, chopped

  1 onion, peeled and chopped

  2 tablespoons fresh cilantro, chopped

  1 garlic clove, peeled and minced

  Cheddar cheese, shredded, for serving

  Lime wedges, for serving

  Directions:

  In a slow cooker, mix the chicken with the tomatoes, stock, cream cheese, salt, pepper, lime juice, jalapeño, onion, garlic, and cilantro, stir, cover, and cook on high for 4 hours. Uncover the slow cooker, shred the meat, divide into bowls, and serve with cheddar cheese on top and lime wedges on the side.

  Nutrition: Calories - 300, Fat - 5, Fiber - 6, Carbs - 3, Protein - 26

  Coconut Soup

  Preparation time: 10 minutes

  Cooking time: 30 minutesr />
  Servings: 2

  Ingredients:

  4 cups chicken stock

  3 lime leaves

  1½ cups coconut milk

  1 teaspoon fried lemongrass

  1 cup fresh cilantro, chopped

  1-inch fresh ginger, peeled and grated

  4 Thai chilies, dried and chopped

  Salt and ground black pepper, to taste

  4 ounces shrimp, peeled and deveined

  2 tablespoons onion, chopped

  1 tablespoon coconut oil

  2 tablespoons mushrooms, chopped

  1 tablespoon fish sauce

  1 tablespoon fresh cilantro, chopped

  Juice from 1 lime