[2017] Ketogenic Diet Cookbook Read online

  Cauliflower Mash

  Preparation time: 10 minutes

  Cooking time: 10 minutes

  Servings: 2

  Ingredients:

  ¼ cup sour cream

  1 small cauliflower head, separated into florets

  Salt and ground black pepper, to taste

  2 tablespoons feta cheese, crumbled

  2 tablespoons black olives, pitted and sliced

  Directions:

  Put water in a pot, add some salt, bring to a boil over medium heat, add the florets, cook for 10 minutes, take off the heat, and drain. Return the cauliflower to the pot, add salt, black pepper, and sour cream, and blend using an immersion blender. Add the black olives and feta cheese, stir, and serve.

  Nutrition: Calories - 100, Fat - 4, Fiber - 2, Carbs - 3, Protein - 2

  Portobello Mushrooms

  Preparation time: 10 minutes

  Cooking time: 10 minutes

  Servings: 4

  Ingredients:

  12 ounces Portobello mushrooms, sliced

  Salt and ground black pepper, to taste

  ½ teaspoon dried basil

  2 tablespoons olive oil

  ½ teaspoon tarragon, dried

  ½ teaspoon dried rosemary

  ½ teaspoon dried thyme

  2 tablespoons balsamic vinegar

  Directions:

  In a bowl, mix the oil with vinegar, salt, pepper, rosemary, tarragon, basil, and thyme, and whisk. Add the mushroom slices, toss to coat well, place them on a preheated grill over medium-high heat, cook for 5 minutes on both sides, and serve.

  Nutrition: Calories - 80, Fat - 4, Fiber - 4, Carbs - 2, Protein - 4

  Broiled Brussels Sprouts

  Preparation time: 10 minutes

  Cooking time: 10 minutes

  Servings: 4

  Ingredients:

  1 pound Brussels sprouts, trimmed, and halved

  Salt and ground black pepper, to taste

  1 teaspoon sesame seeds

  1 tablespoon green onions, chopped

  1½ tablespoons sukrin gold syrup

  1 tablespoon coconut aminos

  2 tablespoons sesame oil

  1 tablespoon sriracha

  Directions:

  In a bowl, mix the sesame oil with coconut aminos, sriracha, syrup, salt, and black pepper, and whisk. Heat up a pan over medium-high heat, add the Brussels sprouts, and cook them for 5 minutes on each side. Add the sesame oil mixture, toss to coat, sprinkle sesame seeds, and green onions, stir again, and serve.

  Nutrition: Calories - 110, Fat - 4, Fiber - 4, Carbs - 6, Protein – 4

  Pesto

  Preparation time: 10 minutes

  Cooking time: 0 minutes

  Servings: 4

  Ingredients:

  ½ cup olive oil

  2 cups basil

  ⅓ cup pine nuts

  ⅓ cup Parmesan cheese, grated

  2 garlic cloves, peeled and chopped

  Salt and ground black pepper, to taste

  Directions:

  Put the basil in a food processor, add the pine nuts, and garlic, and blend well. Add the Parmesan cheese, salt, pepper, and the oil gradually and blend again until you obtain a paste. Serve with chicken or vegetables.

  Nutrition: Calories - 100, Fat - 7, Fiber - 3, Carbs - 1, Protein - 5

  Brussels Sprouts and Bacon

  Preparation time: 10 minutes

  Cooking time: 30 minutes

  Servings: 4

  Ingredients:

  8 bacon strips, chopped

  1 pound Brussels sprouts, trimmed, and halved

  Salt and ground black pepper, to taste

  A pinch of cumin

  A pinch of red pepper, crushed

  2 tablespoons extra virgin olive oil

  Directions:

  In a bowl, mix the Brussels sprouts with salt, pepper, cumin, red pepper, and oil, and toss to coat. Spread the Brussels sprouts on a lined baking sheet, place in an oven at 375ºF, and bake for 30 minutes. Heat up a pan over medium heat, add the bacon pieces, and cook them until they become crispy. Divide the baked Brussels sprouts on plates, top with bacon, and serve.

  Nutrition: Calories - 256, Fat - 20, Fiber - 6, Carbs - 5, Protein - 15

  Creamy Spinach

  Preparation time: 10 minutes

  Cooking time: 15 minutes

  Servings: 2

  Ingredients:

  2 garlic cloves, peeled and minced

  8 ounces spinach leaves

  A drizzle of olive oil

  Salt and ground black pepper, to taste

  4 tablespoons sour cream

  1 tablespoon butter

  2 tablespoons Parmesan cheese, grated

  Directions:

  Heat up a pan with the oil over medium heat, add the spinach, stir and cook until it softens. Add the salt, pepper, butter, Parmesan cheese, and butter, stir, and cook for 4 minutes. Add the sour cream, stir, and cook for 5 minutes. Divide on plates and serve.

  Nutrition: Calories - 133, Fat - 10, Fiber - 4, Carbs - 4, Protein - 2

  Avocado Fries

  Preparation time: 10 minutes

  Cooking time: 5 minutes

  Servings: 3

  Ingredients:

  3 avocados, pitted, peeled, halved, and sliced

  1½ cups sunflower oil

  1½ cups almond meal

  A pinch of cayenne pepper

  Salt and ground black pepper, to taste

  Directions:

  In a bowl, mix the almond meal with salt, pepper, and cayenne, and stir. In a second bowl, whisk eggs with a pinch of salt, and pepper. Dredge the avocado pieces in egg, and then in almond meal mixture. Heat up a pan with the oil over medium-high heat, add the avocado fries, and cook them until they are golden. Transfer to paper towels, drain grease, and divide on plates and serve.

  Nutrition: Calories - 450, Fat - 43, Fiber - 4, Carbs - 7, Protein - 17

  Roasted Cauliflower

  Preparation time: 10 minutes

  Cooking time: 25 minutes

  Servings: 6

  Ingredients:

  1 cauliflower head, separated into florets

  Salt and ground black pepper, to taste

  ⅓ cup Parmesan cheese, grated

  1 tablespoon fresh parsley, chopped

  3 tablespoons olive oil

  2 tablespoons extra virgin olive oil

  Directions:

  In a bowl, mix the oil with garlic, salt, pepper, and cauliflower florets. Toss to coat well, spread this on a lined baking sheet, place in an oven at 450ºF, and bake for 25 minutes, stirring halfway. Add the Parmesan cheese, and parsley, stir, and cook for 5 minutes. Divide on plates and serve.

  Nutrition: Calories - 118, Fat - 2, Fiber - 3, Carbs - 1, Protein - 6

  Mushrooms and Spinach

  Preparation time: 10 minutes

  Cooking time: 10 minutes

  Servings: 4

  Ingredients:

  10 ounces spinach leaves, chopped

  Salt and ground black pepper, to taste

  14 ounces mushrooms, chopped

  2 garlic cloves, peeled and minced

  ½ cup fresh parsley, chopped

  1 onion, peeled and chopped

  4 tablespoons olive oil

  2 tablespoons balsamic vinegar

  Directions:

  Heat up a pan with the oil over medium-high heat, add the garlic and onion, stir, and cook for 4 minutes. Add the mushrooms, stir, and cook for 3 minutes. Add the spinach, stir, and cook for 3 minutes. Add the vinegar, salt, and pepper, stir, and cook for 1 minute. Add the parsley, stir, divide on plates, and serve.

  Nutrition: Calories - 200, Fat - 4, Fiber - 6, Carbs - 2, Protein - 12

  Okra and Tomatoes

  Preparation time: 10 minutes

  Cooking time: 10 minutes

  Servings: 6

  Ingredients:

  14 ounces canned stewed tomatoes, cored and chopped

  Salt and ground black pepper, to taste
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  2 celery stalks, chopped

  1 onion, peeled and chopped

  1 pound okra, trimmed and sliced

  2 bacon slices, chopped

  1 small green bell peppers, seeded and chopped

  Directions:

  Heat up a pan over medium-high heat, add the bacon, stir, brown for a few minutes, transfer to paper towels, and set aside. Heat up the pan again over medium heat, add the okra, bell pepper, onion, and celery, stir, and cook for 2 minutes. Add the tomatoes, salt, and pepper, stir, and cook for 3 minutes. Divide on plates, garnish with crispy bacon, and serve.

  Nutrition: Calories - 100, Fat - 2, Fiber - 3, Carbs - 2, Protein - 6

  Snap Peas and Mint

  Preparation time: 10 minutes

  Cooking time: 5 minutes

  Servings: 4

  Ingredients:

  ¾ pound sugar snap peas, trimmed

  Salt and ground black pepper, to taste

  1 tablespoon mint leaves, chopped

  2 teaspoons olive oil

  3 green onions, chopped

  1 garlic clove, peeled and minced

  Directions:

  Heat up a pan with the oil over medium-high heat. Add the snap peas, salt, pepper, green onions, garlic, and mint. Stir everything, cook for 5 minutes, divide on plates, and serve.

  Nutrition: Calories - 70, Fat - 1, Fiber - 1, Carbs - 0. 4, Protein - 6

  Collard Greens with Turkey

  Preparation time: 10 minutes

  Cooking time: 2 hours and 15 minutes

  Servings: 10

  Ingredients:

  5 bunches collard greens, chopped

  Salt and ground black pepper, to taste

  1 tablespoon red pepper flakes

  5 cups chicken stock

  1 turkey leg

  2 tablespoons garlic, minced

  ¼ cup olive oil

  Directions:

  Heat up a pot with the oil over medium heat, add the garlic, stir, and cook for 1 minute. Add the stock, salt, pepper, and turkey leg, stir, cover, and simmer for 30 minutes. Add the collard greens, cover pot again, and cook for 45 minutes. Reduce heat to medium, add more salt and pepper, stir, and cook for 1 hour. Drain the greens, chop up the turkey, mix everything with the red pepper flakes, stir, divide on plates, and serve.

  Nutrition: Calories - 143, Fat - 3, Fiber - 4, Carbs - 3, Protein - 6

  Eggplant and Tomatoes

  Preparation time: 10 minutes

  Cooking time: 15 minutes

  Servings: 4

  Ingredients:

  1 tomato, sliced

  1 eggplant, sliced into thin rounds

  Salt and ground black pepper, to taste

  ¼ cup Parmesan cheese, grated

  A drizzle of olive oil

  Directions:

  Place eggplant slices on a lined baking dish, drizzle some oil, and sprinkle half of the Parmesan. Top eggplant slices with tomato ones, season with some salt and pepper, and sprinkle the rest of the cheese over them.

  Place in an oven at 400ºF, and bake for 15 minutes. Divide on plates and serve hot as a side dish.

  Nutrition: Calories - 55, Fat - 1, Fiber - 1, Carbs - 0. 5, Protein - 7

  Broccoli with Lemon Almond Butter

  Preparation time: 10 minutes

  Cooking time: 10 minutes

  Servings: 4

  Ingredients:

  1 broccoli head, separated into florets

  Salt and ground black pepper, to taste

  ¼ cup almonds, blanched

  1 teaspoon lemon zest

  ¼ cup coconut butter, melted

  2 tablespoons lemon juice

  Directions:

  Put water in a pot, add the salt, and bring to a boil over medium-high heat. Place the broccoli florets in a steamer basket, place into the pot, cover, and steam for 8 minutes. Drain and transfer to a bowl. Heat up a pan with the coconut butter over medium heat, add the lemon juice, lemon zest, and almonds, stir, and take off the heat. Add the broccoli, toss to coat, divide on plates, and serve.

  Nutrition: Calories - 170, Fat - 15, Fiber - 4, Carbs - 4, Protein - 4

  Sautéed Broccoli

  Preparation time: 10 minutes

  Cooking time: 22 minutes

  Servings: 4

  Ingredients:

  5 tablespoons olive oil

  1 garlic clove, peeled and minced

  1 pound broccoli florets

  1 tablespoon Parmesan cheese, grated

  Salt and ground black pepper, to taste

  Directions:

  Put water in a pot, add the salt, bring to a boil over medium-high heat, add the broccoli, cook for 5 minutes, and drain. Heat up a pan with the oil over medium-high heat, add the garlic, stir, and cook for 2 minutes. Add the broccoli, stir, and cook for 15 minutes. Take off the heat, sprinkle Parmesan cheese, divide on plates, and serve.

  Nutrition: Calories - 193, Fat - 14, Fiber - 3, Carbs - 6, Protein - 5

  Easy Grilled Onions

  Preparation time: 10 minutes

  Cooking time: 1 hour

  Servings: 4

  Ingredients:

  ½ cup butter

  4 onions

  4 chicken bouillon cubes

  Salt and ground black pepper, to taste

  Direction:

  Cut the onion tops make a hole in the middle, divide the butter and chicken bouillon cubes into these holes, and season with salt and pepper. Wrap the onions in aluminum foil, place them on preheated kitchen grill, and grill for 1 hour. Unwrap the onions, chop them into big chunks, arrange on plates, and serve.

  Nutrition: Calories - 135, Fat - 11, Fiber - 4, Carbs - 6, Protein - 3

  Sautéed Zucchini

  Preparation time: 10 minutes

  Cooking time: 15 minutes

  Servings: 6

  Ingredients:

  1 onion, peeled and chopped

  1 tomato, cored and chopped

  ½ pound tomatoes, cored and chopped

  Salt and ground black pepper, to taste

  1 garlic clove, peeled and minced

  1 teaspoon Italian seasoning

  4 zucchini, sliced

  Directions:

  Heat up a pan with the oil over medium heat, add the onion, salt, and pepper, stir, and cook for 2 minutes. Add the mushrooms, and zucchini, stir, and cook for 5 minutes. Add the garlic, tomatoes, and Italian seasoning, stir, cook for 6 minutes. Take off the heat, divide on plates, and serve.

  Nutrition: Calories - 70, Fat - 3, Fiber - 2, Carbs - 6, Protein - 4

  Fried Swiss Chard

  Preparation time: 10 minutes

  Cooking time: 10 minutes

  Servings: 2

  Ingredients:

  2 tablespoons butter

  4 bacon slices, chopped

  1 bunch Swiss chard, chopped

  ½ teaspoon garlic paste

  3 tablespoons lemon juice

  Salt and ground black pepper, to taste

  Directions:

  Heat up a pan over medium heat, add the bacon pieces, and cook until it’s crispy. Add the butter, and stir until it melts. Add the garlic paste and lemon juice, stir, and cook for 1 minute. Add the Swiss chard, stir, and cook for 4 minutes. Add the salt and black pepper to the taste, stir, divide on plates, and serve.

  Nutrition: Calories - 300, Fat - 32, Fiber - 7, Carbs - 6, Protein - 8

  Mushroom Salad

  Preparation time: 10 minutes

  Cooking time: 10 minutes

  Servings: 4

  Ingredients:

  2 tablespoons butter

  1 pound cremini mushrooms, chopped

  4 tablespoons extra virgin olive oil

  Salt and ground black pepper, to taste

  4 bunches arugula

  8 slices prosciutto

  2 tablespoons apple cider vinegar

  8 sundried tomatoes in oil, drained, and chopped

  Parmesan cheese, shaved

  Fresh parsley leaves, chopped

  Directions:

  Heat
up a pan with the butter and half of the oil over medium-high heat. Add the mushrooms, salt, and pepper, stir, and cook for 3 minutes. Reduce the heat, stir again, and cook for 3 more minutes. Add the rest of the oil, and the vinegar, stir and cook 1 minute. Place the arugula on a serving platter, add the prosciutto on top, add the mushroom mixture, sundried tomatoes, more salt and pepper, Parmesan shavings, and parsley, and serve.

  Nutrition: Calories - 160, Fat - 4, Fiber - 2, Carbs - 2, Protein - 6

  Greek Side Salad

  Preparation time: 10 minutes

  Cooking time: 7 minutes

  Servings: 6

  Ingredients:

  ½ pounds mushrooms, sliced

  1 tablespoon extra virgin olive oil