[2017] Ketogenic Diet Cookbook Read online

  Cooking time: 35 minutes

  Servings: 6

  Ingredients:

  2 chipotle peppers, chopped

  2 jalapeños, chopped

  1 tablespoon olive oil

  ¼ cup heavy cream

  1 small white onion, peeled and chopped

  Salt and ground black pepper, to taste

  1 pound chicken thighs, skinless, boneless, and chopped

  1 cup red enchilada sauce

  4 ounces cream cheese

  Vegetable oil cooking spray

  1 cup pepper jack cheese, shredded

  2 tablespoons fresh cilantro, chopped

  2 tortillas

  Directions:

  Heat up a pan with the oil over medium heat, add the chipotle peppers and jalapeño peppers, stir, and cook for a few seconds. Add the onion, stir, and cook for 5 minutes. Add the cream cheese and heavy cream, and stir until cheese melts. Add the chicken, salt, pepper, and enchilada sauce, stir well, and take off the heat. Grease a baking dish with cooking spray, place the tortillas on the bottom, spread the chicken mixture all over, and sprinkle with shredded cheese. Cover with aluminum foil, place in an oven at 350ºF, and bake for 15 minutes. Remove the aluminum foil, and bake for 15 minutes. Sprinkle cilantro on top and serve.

  Nutrition: Calories - 240, Fat - 12, Fiber - 5, Carbs - 5, Protein - 20

  Asian Salad

  Preparation time: 10 minutes

  Cooking time: 15 minutes

  Servings: 4

  Ingredients:

  1 pound ground beef

  1 tablespoon sriracha

  2 tablespoons coconut aminos

  2 garlic cloves, peeled and minced

  10 ounces coleslaw mix

  2 tablespoon sesame seed oil

  Salt and ground black pepper, to taste

  1 teaspoon apple cider vinegar

  1 teaspoon sesame seeds

  1 green onion, chopped

  Directions:

  Heat up a pan with the oil over medium heat, add the garlic, and brown for 1 minute. Add the beef, stir, and cook for 10 minutes. Add the slaw mixture, toss to coat, and cook for 1minute. Add the vinegar, sriracha, coconut aminos, salt, and pepper, stir, and cook for 4 minutes. Add the green onions and sesame seeds, toss to coat, divide into bowls, and serve.

  Nutrition: Calories - 350, Fat - 23, Fiber - 6, Carbs - 3, Protein - 20

  Simple Buffalo Wings

  Preparation time: 10 minutes

  Cooking time: 20 minutes

  Servings: 2

  Ingredients:

  2 tablespoons butter

  6 chicken wings, cut in half

  Salt and ground black pepper, to taste

  A pinch of garlic powder

  ½ cup hot sauce

  A pinch of cayenne pepper

  ½ teaspoon sweet paprika

  Directions:

  In a bowl, mix the chicken pieces with half of the hot sauce, salt, and pepper, and toss well to coat. Arrange the chicken pieces on a lined baking dish, place under a preheated broiler, and broil 8 minutes. Flip the chicken pieces, and broil for 8 minutes. Heat up a pan with the butter over medium heat. Add the rest of the hot sauce, salt, pepper, cayenne, and paprika, stir, and cook for a couple of minutes. Transfer the broiled chicken pieces to a bowl, add the butter, and hot sauce mixture over them, toss to coat well, and serve.

  Nutrition: Calories - 500, Fat - 45, Fiber - 12, Carbs - 1, Protein - 45

  Bacon and Mushrooms Skewers

  Preparation time: 10 minutes

  Cooking time: 20 minutes

  Servings: 6

  Ingredients:

  1 pound mushroom caps

  6 bacon strips

  Salt and ground black pepper, to taste

  ½ teaspoon sweet paprika

  Sweet mesquite seasoning

  Directions:

  Season the mushroom caps with salt, pepper, and paprika. Spear a bacon strip on a skewer’s ends. Spear a mushroom cap, and fold the bacon over it. Repeat until you obtain a mushroom and bacon braid. Repeat with the rest of the mushrooms and bacon strips. Season with sweet mesquite, place all skewers on a preheated kitchen grill over medium heat, cook for 10 minutes, flip, and cook for 10 minutes. Divide on plates and serve.

  Nutrition: Calories - 110, Fat - 7, Fiber - 4, Carbs - 2, Protein - 10

  Simple Tomato Soup

  Preparation time: 10 minutes

  Cooking time: 5 minutes

  Servings: 4

  Ingredients:

  1 quart canned tomato soup

  4 tablespoons butter

  ¼ cup olive oil

  ¼ cup red hot sauce

  2 tablespoons apple cider vinegar

  Salt and ground black pepper, to taste

  1 teaspoon dried oregano

  2 teaspoon turmeric

  8 bacon strips, cooked and crumbled

  ½ cup green onions, chopped

  ½ cup fresh basil leaves, chopped

  Directions:

  Put the tomato soup in a pot and heat up over medium heat. Add the olive oil, butter, hot sauce, vinegar, salt, pepper, turmeric, and oregano, stir, and simmer for 5 minutes. Take off heat, divide soup into bowls, top with crumbled bacon, basil, and green onions.

  Nutrition: Calories - 400, Fat - 34, Fiber - 7, Carbs - 10, Protein - 12

  Bacon-wrapped Sausages

  Preparation time: 10 minutes

  Cooking time: 30 minutes

  Servings: 4

  Ingredients:

  8 bacon strips

  8 sausages

  16 pepper jack cheese slices

  Salt and ground black pepper, to taste

  A pinch of garlic powder

  ½ teaspoon sweet paprika

  1 pinch of onion powder

  Directions:

  Heat up a kitchen grill over medium heat, add the sausages, cook for a few minutes on each side, transfer to a plate, and set aside for a few minutes to cool down. Cut a slit in the middle of each sausage to create pockets, stuff each with 2 cheese slices, and season with salt, pepper, paprika, onion, and garlic powder. Wrap each stuffed sausage in a bacon strip, secure with toothpicks, place on a lined baking sheet, place in an oven at 400ºF, bake for 15 minutes, and serve.

  Nutrition: Calories - 500, Fat - 37, Fiber - 12, Carbs - 4, Protein - 40

  Lobster Bisque

  Preparation time: 10 minutes

  Cooking time: 1 hour

  Servings: 4

  Ingredients:

  4 garlic cloves, peeled and minced

  1 onion, peeled and chopped

  24 ounces lobster chunks, precooked

  Salt and ground black pepper, to taste

  ½ cup tomato paste

  2 carrots, diced

  4 celery stalks, chopped

  1-quart seafood stock

  1 tablespoon olive oil

  1 cup heavy cream

  3 bay leaves

  1 teaspoon dried thyme

  1 teaspoon peppercorns

  1 teaspoon paprika

  1 teaspoon xanthan gum

  ½ cup fresh parsley, chopped

  1 tablespoon lemon juice

  Directions:

  Heat up a pot with the oil over medium heat, add the onion, stir, and cook for 4 minutes. Add the garlic, stir, and cook for 1 minute. Add the celery and carrot, stir, and cook for 1 minute. Add the tomato paste, and stock, and stir. Add the bay leaves, salt, pepper, peppercorns, paprika, thyme, and xanthan gum, stir, and simmer over medium heat for 1 hour. Discard bay leaves, add the cream, and bring to a simmer. Blend using an immersion blender, add the lobster chunks, and cook for a few minutes. Add the lemon juice, stir, divide into bowls, and sprinkle parsley on top.

  Nutrition: Calories - 200, Fat - 12, Fiber - 7, Carbs - 6, Protein - 12

  Halloumi Salad

  Preparation time: 10 minutes

  Cooking time: 10 minutes

  Servings: 1

  Ingredients:

  3 ounces halloumi cheese, sliced

&nbs
p; 1 cucumber, sliced

  1 ounce walnuts, chopped

  A drizzle of olive oil

  ½ cup baby arugula

  5 cherry tomatoes, halved

  A splash of balsamic vinegar

  Salt and ground black pepper, to taste

  Directions:

  Heat up a kitchen grill over medium-high heat, add the halloumi pieces, grill them for 5 minutes on each side, and transfer to a plate. In a bowl, mix the tomatoes with cucumber, walnuts, and arugula. Add the halloumi pieces on top, season everything with salt, pepper, drizzle the oil, and the vinegar, toss to coat, and serve.

  Nutrition: Calories - 450, Fat - 43, Fiber - 5, Carbs - 4, Protein - 21

  Beef Shank Stew

  Preparation time: 10 minutes

  Cooking time: 3 hours and 30 minutes

  Servings: 6

  Ingredients:

  8 tomatoes, cored and chopped

  5 pounds beef shanks

  3 carrots, peeled and chopped

  8 garlic cloves, peeled and minced

  2 onions, peeled and chopped

  2 cups water

  1-quart chicken stock

  ¼ cup tomato sauce

  Salt and ground black pepper, to taste

  2 tablespoons apple cider vinegar

  3 bay leaves

  3 teaspoons red pepper, crushed

  2 teaspoons dried parsley

  2 teaspoons dried basil

  2 teaspoons garlic powder

  2 teaspoons onion powder

  A pinch of cayenne pepper

  Directions:

  Heat up a pot over medium heat, add the garlic, carrots, and onions, stir, and brown for a few minutes. Heat up a pan over medium heat, add the beef shank, brown for a few minutes on each side, and take off the heat. Add the stock over carrots, the water, and the vinegar, and stir. Add the tomatoes, tomato sauce, salt, pepper, cayenne pepper, crushed pepper, bay leaves, basil, parsley, onion powder, and garlic powder, and stir. Add the beef shanks, cover pot, bring to a simmer, and cook for 3 hours. Discard the bay leaves, divide into bowls, and serve.

  Nutrition: Calories - 500, Fat - 22, Fiber - 4, Carbs - 6, Protein - 56

  Chicken and Shrimp

  Preparation time: 10 minutes

  Cooking time: 20 minutes

  Servings: 2

  Ingredients:

  20 shrimp, raw, peeled, and deveined

  2 chicken breasts, boneless, and skinless

  2 handfuls spinach leaves

  ½ pound mushrooms, chopped

  Salt and ground black pepper, to taste

  ¼ cup mayonnaise

  2 tablespoons sriracha

  2 teaspoons lime juice

  1 tablespoon coconut oil

  ½ teaspoon red pepper, crushed

  1 teaspoon garlic powder

  ½ teaspoon paprika

  ¼ teaspoon xanthan gum

  1 green onion, chopped

  Directions:

  Heat up a pan with the oil over medium-high heat, add the chicken breasts, season with salt, pepper, red pepper, and garlic powder, cook for 8 minutes, flip, and cook for 6 minutes. Add the mushrooms, more salt and pepper, and cook for a few minutes. Heat up another pan over medium heat, add the shrimp, sriracha, paprika, xanthan, and mayonnaise, stir, and cook until shrimp turn pink. Take off heat, add the lime juice, and stir. Divide the spinach on plates, add the chicken and mushroom, top with shrimp mixture, garnish with green onions, and serve.

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

  Green Soup

  Preparation time: 10 minutes

  Cooking time: 13 minutes

  Servings: 6

  Ingredients:

  1 cauliflower head, separated into florets

  1 white onion, peeled and diced

  1 bay leaf, crushed

  2 garlic cloves, peeled and minced

  5 ounces watercress

  7 ounces spinach leaves

  1 quart vegetable stock

  1 cup coconut milk

  Salt and ground black pepper, to taste

  ¼ cup butter

  ½ cup parsley, for serving

  Directions:

  Heat up a pot with the butter over medium-high heat, add the garlic, and onion, stir, and brown for 4 minutes. Add the cauliflower and bay leaf, stir, and cook for 5 minutes. Add the watercress and spinach, stir, and cook for 3 minutes. Add the stock, salt, and pepper, stir, and bring to a boil. Add the coconut milk, stir, take off the heat, and blend using an immersion blender. Divide into bowls and serve.

  Nutrition: Calories - 230, Fat - 34, Fiber - 3, Carbs - 5, Protein - 7

  Caprese Salad

  Preparation time: 5 minutes

  Cooking time: 0 minutes

  Servings: 2

  Ingredients:

  ½ pound mozzarella cheese, sliced

  1 tomato, sliced

  Salt and ground black pepper, to taste

  4 basil leaves, torn

  1 tablespoon balsamic vinegar

  1 tablespoon olive oil

  Directions:

  Alternate tomato and mozzarella slices on 2 plates. Sprinkle the salt, pepper, drizzle vinegar, and olive oil. Sprinkle with the basil leaves at the end and serve.

  Nutrition: Calories - 150, Fat - 12, Fiber - 5, Carbs - 6, Protein - 9

  Salmon Soup

  Preparation time: 10 minutes

  Cooking time: 25 minutes

  Servings: 4

  Ingredients:

  4 leeks, trimmed, and sliced

  Salt and ground black pepper, to taste

  2 tablespoons avocado oil

  2 garlic cloves, peeled and minced

  6 cups chicken stock

  1 pound salmon, cut into small pieces

  2 teaspoons dried thyme

  1¾ cups coconut milk

  Directions:

  Heat up a pot with the oil over medium heat, add the leeks and garlic, stir, and cook for 5 minutes. Add the thyme, stock, salt, and pepper, stir, and simmer for 15 minutes. Add the coconut milk, and salmon, stir, and bring to a simmer again. Divide into bowls and serve.

  Nutrition: Calories - 270, Fat - 12, Fiber - 3, Carbs - 5, Protein - 32

  Halibut Soup

  Preparation time: 10 minutes

  Cooking time: 30 minutes

  Servings: 4

  Ingredients:

  1 onion, peeled and chopped

  1 pound carrots, peeled and sliced

  1 tablespoon coconut oil

  Salt and ground black pepper, to taste

  2 tablespoons ginger, minced

  1 cup water

  1 pound halibut, cut into medium chunks

  12 cups chicken stock

  Directions:

  Heat up a pot with the oil over medium heat, add the onion, stir, and cook for 6 minutes. Add the ginger, carrots, water, and stock, stir bring to a simmer, reduce temperature, and cook for 20 minutes. Blend the soup using an immersion blender, season with salt and pepper, and add the halibut pieces. Stir gently and simmer soup for 5 minutes. Divide into bowls and serve.

  Nutrition: Calories - 140, Fat - 6, Fiber - 1, Carbs - 4, Protein - 14

  Ketogenic Side Dish Recipes

  Simple Kimchi

  Preparation time: 1 hour and 10 minutes

  Cooking time: 0 minutes

  Servings: 6

  Ingredients:

  3 tablespoons salt

  1 pound napa cabbage, chopped

  1 carrot, julienned

  ½ cup daikon radish

  3 green onion stalks, chopped

  1 tablespoon fish sauce

  3 tablespoons chili flakes

  3 garlic cloves, peeled and minced

  1 tablespoon sesame oil

  ½-inch fresh ginger, peeled and grated

  Directions:

  In a bowl, mix the cabbage with the salt, massage well for 10 minutes, cover, and set aside for 1 hour. In a bowl, mix the chili flakes with fish sauce, garlic, sesame oil, and ginger,
and stir well. Drain the cabbage well, rinse under cold water, and transfer to a bowl. Add the carrots, green onions, radish, and chili paste, and stir. Leave in a dark and cold place for at least 2 days before serving.

  Nutrition: Calories - 60, Fat - 3, Fiber - 2, Carbs - 5, Protein - 1

  Oven-fried Green Beans

  Preparation time: 10 minutes

  Cooking time: 10 minutes

  Servings: 4

  Ingredients:

  ⅔ cup Parmesan cheese, grated

  1 egg

  12 ounces green beans

  Salt and ground black pepper, to taste

  ½ teaspoon garlic powder

  ¼ teaspoon paprika

  Directions:

  In a bowl, mix the Parmesan cheese with salt, pepper, garlic powder, and paprika. In another bowl, whisk the egg with salt and pepper. Dredge the green beans in egg, and then in the Parmesan mixture. Place the green beans on a lined baking sheet, place in an oven at 400ºF for 10 minutes. Serve hot.

  Nutrition: Calories - 114, Fat - 5, Fiber - 7, Carbs - 3, Protein - 9