[2017] Ketogenic Diet Cookbook Page 7
Directions:
In a pot, mix the chicken stock with coconut milk, lime leaves, lemongrass, Thai chilies, 1 cup cilantro, ginger, salt, and pepper, stir, bring to a simmer over medium heat, cook for 20 minutes, strain, and return to pot. Heat up the soup again over medium heat, add the coconut oil, shrimp, fish sauce, mushrooms, and onions, stir, and cook for 10 minutes. Add the lime juice, and 1 tablespoon cilantro, stir, ladle into bowls, and serve.
Nutrition: Calories - 450, Fat - 34, Fiber - 4, Carbs - 8, Protein - 12
Zucchini Noodles Soup
Preparation time: 10 minutes
Cooking time: 15 minutes
Servings: 8
Ingredients:
1 onion, peeled and chopped
2 garlic cloves, peeled and minced
1 jalapeño pepper, chopped
1 tablespoon coconut oil
1½ tablespoons curry paste
6 cups chicken stock
15 ounces canned coconut milk
1 pound chicken breasts, boneless, skinless, and sliced
1 red bell pepper, seeded and sliced
2 tablespoons fish sauce
2 zucchini, cut with a spiralizer
½ cup fresh cilantro, chopped
Lime wedges, for serving
Directions:
Heat up a pot with the oil over medium heat, add the onion, stir, and cook for 5 minutes. Add the garlic, jalapeño, and curry paste, stir, and cook for 1 minute. Add the stock, and coconut milk, stir, and bring to a boil. Add the red bell pepper, chicken, and fish sauce, stir, and simmer for 4 minutes. Add the cilantro, stir, cook for 1 minute, and take off the heat. Divide the zucchini noodles into soup bowls, add the soup on top, and serve with lime wedges on the side.
Nutrition: Calories - 287, Fat - 14, Fiber - 2, Carbs - 7, Protein - 25
Lunch Curry
Preparation time: 10 minutes
Cooking time: 1 hour
Servings: 4
Ingredients:
3 tomatoes, cored and chopped
2 tablespoons olive oil
1 cup chicken stock
14 ounces canned coconut milk
1 tablespoon lime juice
Salt and ground black pepper, to taste
2 pounds chicken thighs, boneless, skinless, and cubed
2 garlic cloves, peeled and minced
1 cup onion, peeled and chopped
3 red chilies, chopped
1 ounce peanuts, toasted
1 tablespoon water
1 tablespoon fresh ginger, grated
2 teaspoons coriander
1 teaspoon ground cinnamon
1 teaspoon turmeric
1 teaspoon cumin
½ teaspoon ground black pepper
1 teaspoon ground fennel seeds
Directions:
In a food processor, mix the onion with the garlic, peanuts, red chilies, water, ginger, coriander, cinnamon, turmeric, cumin, fennel, and black pepper, blend until you obtain a paste, and set aside. Heat up a pan with the olive oil over medium-high heat, add the spice paste you’ve made, stir well, and heat up for a few seconds. Add the chicken pieces, stir, and cook for 2 minutes. Add the stock, and tomatoes, stir, reduce heat to low, and cook for 30 minutes. Add the coconut milk, stir, and cook for 20 minutes. Add the salt, pepper, and lime juice, stir, divide into bowls, and serve.
Nutrition: Calories - 430, Fat - 22, Fiber - 4, Carbs - 7, Protein - 53
Spinach Rolls
Preparation time: 20 minutes
Cooking time: 15 minutes
Servings: 16
Ingredients:
6 tablespoons coconut flour
½ cup almond flour
2, and ½ cups mozzarella cheese, shredded
2 eggs
A pinch of salt
For the filling:
4 ounces cream cheese
6 ounces spinach, torn
A drizzle of avocado oil
A pinch of salt
¼ cup Parmesan cheese, grated
Mayonnaise, for serving
Directions:
Heat up a pan with the oil over medium heat, add the spinach, and cook for 2 minutes. Add the Parmesan cheese, a pinch of salt, and cream cheese, stir well, take off the heat, and set aside. Put the mozzarella cheese in a heatproof bowl and microwave for 30 seconds. Add the eggs, salt, coconut, and almond flour, and stir. Place the dough on a lined cutting board, place a parchment paper on top, and flatten dough with a rolling pin. Divide the dough into 16 rectangles, spread spinach mixture on each, and roll them into cigar shapes. Place all rolls on a lined baking sheet, place in an oven at 350ºF, and bake for 15 minutes. Let the rolls cool down for a few minutes before serving them with some mayonnaise on top.
Nutrition: Calories - 500, Fat - 65, Fiber - 4, Carbs - 14, Protein - 32
Steak Bowl
Preparation time: 15 minutes
Cooking time: 8 minutes
Servings: 4
Ingredients:
16 ounces skirt steak
4 ounces pepper jack cheese, shredded
1 cup sour cream
Salt and ground black pepper, to taste
½ cup fresh cilantro, chopped
A splash of chipotle adobo sauce
For the guacamole:
¼ cup onion, chopped
2 avocados, pitted and peeled
Juice from 1 lime
1 tablespoon olive oil
6 cherry tomatoes, cored and chopped
1 garlic clove, peeled and minced
1 tablespoon fresh cilantro, chopped
Salt and ground black pepper, to taste
Directions:
Put the avocados in a bowl and mash with a fork. Add the tomatoes, onion, garlic, salt, and pepper, and stir well. Add the olive oil, lime juice, and 1 tablespoon cilantro, stir again well, and set aside. Heat up a pan over high heat, add the steak, season with salt, and pepper, cook for 4 minutes on each side, transfer to a cutting board, set aside to cool, and cut into thin strips. Divide the steak into 4 bowls, add the cheese, sour cream, and guacamole on top, and serve with a splash of chipotle adobo sauce.
Nutrition: Calories - 600, Fat - 50, Fiber - 6, Carbs - 5, Protein - 30
Meatball Pilaf
Preparation time: 10 minutes
Cooking time: 30 minutes
Servings: 4
Ingredients:
12 ounces cauliflower florets
Salt and ground black pepper, to taste
1 egg
1 pound ground lamb
1 teaspoon fennel seed
1 teaspoon paprika
1 teaspoon garlic powder
1 onion, peeled and chopped
2 garlic cloves, peeled and minced
2 tablespoons coconut oil
1 bunch fresh mint, chopped
1 tablespoon lemon zest
4 ounces goat cheese, crumbled
Directions:
Put the cauliflower florets in a food processor, add the salt, and pulse well. Grease a pan with some of the coconut oil, heat up over medium heat, add the cauliflower rice, cook for 8 minutes, season with some salt and pepper, take off the heat, and keep warm. In a bowl, mix the lamb with salt, pepper, egg, paprika, garlic powder, and fennel seed, and stir well. Shape 12 meatballs, and place them on a plate for now. Heat up a pan with the coconut oil over medium heat, add the onion, stir, and cook for 6 minutes. Add the garlic, stir, and cook for 1 minute. Add the meatballs, cook them well on all sides, and take off the heat. Divide the cauliflower rice on plates, add the meatballs, and onion mixture on top, sprinkle the mint, lemon zest, and goat cheese at the end, and serve.
Nutrition: Calories - 470, Fat - 43, Fiber - 5, Carbs - 4, Protein - 26
Broccoli Soup
Preparation time: 10 minutes
Cooking time: 30 minutes
Servings: 4
Ingredients:
1 white onion, peeled and chopped
1 tablespoon butter
2 cups vegetable s
tock
Salt and ground black pepper, to taste
2 cups water
2 garlic cloves, peeled and minced
1 cup heavy cream
8 ounces cheddar cheese, grated
12 ounces broccoli florets
½ teaspoon paprika
Directions:
Heat up a pot with the butter over medium heat, add the onion and garlic, stir, and cook for 5 minutes. Add the stock, cream, water, salt, pepper, and paprika, stir, and bring to a boil. Add the broccoli, stir, and simmer the soup for 25 minutes. Transfer to a food processor and blend well. Add the cheese and blend again. Divide into soup bowls and serve hot.
Nutrition: Calories - 350, Fat - 34, Fiber - 7, Carbs - 7, Protein - 11
Green Beans Salad
Preparation time: 10 minutes
Cooking time: 5 minutes
Servings: 8
Ingredients:
2 tablespoons white wine vinegar
1½ tablespoons mustard
Salt and ground black pepper, to taste
2 pounds green beans
⅓ cup extra virgin olive oil
1½ cups fennel, sliced thin
4 ounces goat cheese, crumbled
¾ cup walnuts, toasted and chopped
Directions:
Put the water in a pot, add some salt, and bring to a boil over medium-high heat. Add the green beans, cook for 5 minutes, and transfer them to a bowl filled with ice water. Drain the green beans well and put them in a salad bowl. Add the walnuts, fennel, and goat cheese and toss gently. In a bowl, mix the vinegar with the mustard, salt, pepper, and oil, and whisk. Pour this over the salad, toss to coat well, and serve.
Nutrition: Calories - 200, Fat - 14, Fiber - 4, Carbs - 5, Protein - 6
Pumpkin Soup
Preparation time: 10 minutes
Cooking time: 20 minutes
Servings: 6
Ingredients:
½ cup onion, peeled and chopped
2 tablespoons olive oil
1 tablespoon chipotles in adobo sauce
1 garlic clove, peeled and minced
1 teaspoon cumin
1 teaspoon coriander
A pinch of allspice
2 cups pumpkin puree
Salt and ground black pepper, to taste
1 quart chicken stock
½ cup heavy cream
2 teaspoons vinegar
2 teaspoons stevia
Directions:
Heat up a pot with the oil over medium heat, add the onions and garlic, stir, and cook for 4 minutes. Add the stevia, coriander, chipotles, and cumin, stir, and cook for 2 minutes. Add the stock and pumpkin puree, stir, and cook for 5 minutes. Blend the soup well using an immersion blender and then mix with salt, pepper, heavy cream, and vinegar. Stir, cook for 5 minutes, and divide into bowls, and serve.
Nutrition: Calories - 140, Fat - 12, Fiber - 3, Carbs - 6, Protein - 2
Green Bean Casserole
Preparation time: 10 minutes
Cooking time: 35 minutes
Servings: 8
Ingredients:
1 pound green beans, halved
Salt and ground black pepper, to taste
½ cup almond flour
2 tablespoons butter
8 ounces mushrooms, chopped
4 ounces onion, peeled and chopped
2 shallots, peeled and chopped
3 garlic cloves, peeled and minced
½ cup chicken stock
½ cup heavy cream
¼ cup Parmesan cheese, grated
Avocado oil for frying
Directions:
Put some water in a pot, add the salt, bring to a boil over medium-high heat, add the green beans, cook for 5 minutes, transfer to a bowl filled with ice water, cool down, drain well, and set aside. In a bowl, mix the shallots with the onions, almond flour, salt, and pepper, and toss to coat. Heat up a pan with some avocado oil over medium-high heat, add the onions, and shallots mixture, fry until golden. Transfer to paper towels, and drain the grease. Heat up the pan over medium heat, add the butter, and melt it. Add the garlic and mushrooms, stir, and cook for 5 minutes. Add the stock and heavy cream, stir, bring to a boil, and simmer until it thickens. Add the Parmesan cheese and green beans, toss to coat, and take off the heat. Transfer this mixture to a baking dish, sprinkle some crispy onions mixture all over, place in an oven at 400ºF, and bake for 15 minutes. Serve warm.
Nutrition: Calories - 155, fat, 11, Fiber - 6, Carbs - 8, Protein - 5
Apple Salad
Preparation time: 10 minutes
Cooking time: 0 minutes
Servings: 4
Ingredients:
2 cups broccoli florets, chopped
2 ounces pecans, chopped
1 apple, cored and grated
1 green onion, diced
Salt and ground black pepper, to taste
2 teaspoons poppy seeds
1 teaspoon apple cider vinegar
¼ cup mayonnaise
½ teaspoon lemon juice
¼ cup sour cream
Directions:
In a salad bowl, mix the apple with the broccoli, green onion, and pecans, and stir. Add the poppy seeds, salt, and pepper, and toss gently. In a bowl, mix the mayonnaise with sour cream, vinegar, and lemon juice, and whisk. Pour this over the salad, toss to coat well, and serve cold for lunch.
Nutrition: Calories - 250, Fat - 23, Fiber - 4, Carbs - 4, Protein - 5
Brussels Sprout Gratin
Preparation time: 10 minutes
Cooking time: 35 minutes
Servings: 4
Ingredients:
2 ounces onions, diced
1 teaspoon garlic, minced
6 ounces Brussels sprouts, chopped
2 tablespoons butter
1 tablespoon coconut aminos
Salt and ground black pepper, to taste
½ teaspoon liquid smoke
For the sauce:
2. 5 ounces cheddar cheese, grated
A pinch of black pepper
1 tablespoon butter
½ cup heavy cream
¼ teaspoon turmeric
¼ teaspoon paprika
A pinch of xanthan gum
For the pork crust:
3 tablespoons Parmesan cheese
½ ounces pork rinds
½ teaspoon sweet paprika
Directions:
Heat up a pan with 2 tablespoons butter over high heat, add the Brussels sprouts, salt, and pepper, stir, and cook for 3 minutes. Add the garlic and onion, stir, and cook for 3 minutes. Add the liquid smoke and coconut aminos, stir, take off the heat, and set aside. Heat up another pan with 1 tablespoon butter over medium heat, add the heavy cream, and stir. Add the cheese, black pepper, turmeric, paprika, and xanthan gum, stir, and cook until it thickens again. Add the Brussels sprouts mixture, toss to coat, and divide into ramekins. In a food processor, mix the Parmesan cheese with the pork rinds, and ½ teaspoon paprika, and pulse well. Divide these crumbs on top of Brussels sprouts mixture, introduce ramekins in the oven at 375ºF, and bake for 20 minutes, and serve.
Nutrition: Calories - 300, Fat - 20, Fiber - 6, Carbs - 5, Protein - 10
Fried Asparagus
Preparation time: 10 minutes
Cooking time: 10 minutes
Servings: 4
Ingredients:
2 egg yolks
Salt and ground black pepper, to taste
¼ cup butter
1 tablespoon lemon juice
A pinch of cayenne pepper
40 asparagus spears
Directions:
In a bowl, whisk the egg yolks well. Transfer this to a small pan over low heat. Add the lemon juice, and whisk. Add the butter and whisk until it melts. Add the salt, pepper, and cayenne pepper, and whisk again. Heat up a pan over medium-high heat, add the asparagus spears, and fry them for 5 minutes. Divide the asparagus on plates, drizzle with the sauce on top, and serve.
Nutrition: Calories
- 150, Fat - 13, Fiber - 6, Carbs - 2, Protein - 3
Shrimp Pasta
Preparation time: 10 minutes
Cooking time: 10 minutes
Servings: 4
Ingredients:
12 ounces angel hair pasta
2 tablespoons olive oil
Salt and ground black pepper, to taste
2 tablespoons butter
4 garlic cloves, peeled and minced
1 pound shrimp, peeled and deveined
Juice of ½ lemon
½ teaspoon paprika
½ cup fresh basil, chopped
Directions:
Put water in a pot, add the some salt, bring to a boil, add the pasta, cook for 2 minutes, drain them, and transfer to a heated pan. Toast the noodles for a few seconds, take off the heat, and leave them aside. Heat up a pan with the butter, and olive oil over medium heat, add the garlic, stir, and brown for 1 minute. Add the shrimp, and lemon juice, and cook for 3 minutes on each side. Add the noodles, salt, pepper, and paprika, stir, divide into bowls, and serve with chopped basil on top.
Nutrition: Calories - 300, Fat - 20, Fiber - 6, Carbs - 3, Protein - 30
Mexican Casserole
Preparation time: 10 minutes