The KetoDiet Cookbook

“Martina’slow-carbcreationstasteasspectacularastheylook.She’sdedicatedtoprovidingaccurate,reliableinformationtopeopleinterestedinfollowingahealthy,

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“JustlikeMartina’sblogandapp,hernewcookbookisanamazingresourceforanyoneinterestedinhealthyliving,witheasytofollowrecipesandbeautifulphotography.”

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“Martina’spopularKetoDietbloghasbeenawonderfulresourceforthosefollowingahealthyPaleo/primal,low-carbdiet.Sheprovidesawealthofinformationforsuccessfullyimplementingaketogenicdietandherrecipeshavebecomestaplesforthoseseekinglow-carbalternativesfortheirfavoritefoods.Thiscookbookisamustforanylow-carbcook’s

collection.”

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photographswhiledroolingoverthedeliciousrecipes.IloveMartina’srecipesespeciallybecausetheyaremadewithwholesome,realfoodingredients.Everyrecipeisexplainedclearlyandwellorganized,soyoucanalwaysgetgreatresultswhenmakingthemathome.Ifyouarefollowingaketoorlow-carblifestyle,thisbookisamusthave!”

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carefullydevelopedketogenicrecipes.”

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http://AllDayIDreamAboutFood.com

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TheKeto DietCookbook

MORETHAN150DELICIOUSLOW-CARB,HIGH-FATRECIPESforMaximumWeightLossandImproved

Health

MARTINASLAJEROVA

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CONTENTS

INTRODUCTION

ChapterOne:WHATISTHEKETOGENICDIET?

ChapterTwo:HOMEMADEBASICS

ChapterThree:BREAKFAST

ChapterFour:SAVORYSNACKS

ChapterFive:HEALTHYLUNCHIDEAS

ChapterSix:SATISFYINGSOUPS&SALADS

ChapterSeven:MAINMEALS

ChapterEight:SIDES

ChapterNine:DRINKS&DESSERTS

INDEXABOUTTHEAUTHOR

INTRODUCTION

I’vealwaysbeenpassionateaboutcooking,health,andnutrition:infact,I’vebeencollectingrecipesandarticlessinceIwasateenager.WhenIwasyounger,likelotsofgirlsmyage,IfollowedwhatIperceivedtobeabalanceddiettomanagemyweightandstayhealthy.Iwatchedmycalorieintakeandchoselow-fatandwhole-grainproducts.Iavoidedfoodshighinsaturatedfatsandcholesterol,andIexerciseduptosixtimesaweektokeepextrapoundsoff.Likesomanyotherpeople,Iwasconvincedthateatinglessandexercisingmorewasthebestapproachtostayinghealthyandslim.

Then,in2011,Istartedhavingfatigueissues,andIfrequentlyfeltunwell.AlthoughIstillwatchedwhatIateandexercisedregularly,myweightbegantoclimb.Afterseveraltests,IwasfinallydiagnosedwithHashimoto’shypothyroidism.Ifeltterrible.Icouldn’tunderstandwhatIhaddonewrong:Iwaseatinghealthyfoods,andIwasexercisingalmosteveryday—yetIgotsick.IknewthatHashimoto’s,aswellasotherautoimmunedisorders,couldbetriggeredbylifestyleanddietfactors—butthatdidn’tmakeanysensetome,either,sinceIthoughtIhaddoneeverythingIpossiblycouldtostayhealthy.So,Ibecamedeterminedtofindouthowtoactivelyimprovemyconditionratherthanjustrelyingonmedicationtomanageit.

IsoonrealizedthatIwouldn’tbeabletomaintainahealthyweightunlessIchangedmyeatinghabits.Fromthedayofmydiagnosis,Iresearcheddifferentdietsandfoodphilosophiestotrytofigureoutwhatmightworkbestforme.Aftersometrialanderror,Idiscoveredlow-carbeating.Atfirst,Iwasskepticalaboutthisapproach.AllI’dheardaboutlow-carbdietsuptothatpointwasthattheywereanunhealthyfad.Butaftermonthsofreadingbooksandmedicalarticles,IrealizedIwaswrong.Low-carbeatingisn’tjustadiet;it’salifestyleapproachthatcanoffergreathealthbenefits.Calorie-countingisathingofthepast,myenergylevelsarebacktonormal,andIdon’texercisemorethanthreetimesaweek.AndI’veneverfeltbetter.

Followingalow-carb,paleo/primaldietplanhelpsmemaintainahealthyweightwhileeatingrealfood,anditinspiresthedishesIcreate.Myrecipesareallgrain-free,sugar-free,andgluten-free,andmanyofthemincludeadairy-freealternative.Ialwaysoptforgrass-fedbeefandbutter;raw,hormone-freedairy;andhealthyfatslikecoconutoil.

Thisbookwillwalkyouthroughtheguidelinesandbenefitsoftheketogenicdiet,andit’llshowyouhowtomakemorethan150deliciouslow-carbrecipesforeverythingfrombreakfasttodessert—plussomelow-carbstaplesthatareeasytomakeathome.

Simplyput,low-carbeatinghaschangedmylife.IhopeTheKetoDietCookbookwilldothesameforyou!

MartinaSlajerova

ChapterOne:WHATISTHEKETOGENICDIET?

Fordecades,we’vebeengiventhewrongadvice:Eatless,avoiddietaryfats,andexercisemore.Today,carbohydratesconstitutethemajorityofourdiet,andthathassignificantimplicationsforhormonebalance.Insulin,whichisalsoresponsibleforstoringfatinourbodies,isgreatlyaffectedbyexcessivecarbohydrateconsumption.Andthatmeansthatcarbohydratesare,withoutdoubt,themostfatteningelementinourdiets.

Yet,thestandarddietaryguidelinesmostofusarefamiliarwithadvisethatwefollowahigh-carb,moderate-protein,andlow-fatdiet(45%to65%caloriesfromcarbohydrates,10%to35%caloriesfromprotein,and20%to35%caloriesfromfat).Contrarytothesemacronutrientrecommendations,theketogenicdietishighinfat,moderateinprotein,andlowincarbs.Themacronutrientratiointermsofcaloriestypicallysitswithinthefollowingranges:

60%to75%(orevenmore)ofcaloriesfromfat

15%to30%ofcaloriesfromprotein

5%to10%ofcaloriesfromcarbsWiththismacronutrientintake,theketogenicdietachievesweightlossandhealthbenefitsbyinducingametabolicstateknownasketosis,whichisusuallyachievedatalevelofabout50gramsoftotalcarbohydratesaday(20to30gramsofnetcarbohydrates).Ketosiscausesthelivertoproduceketonebodies—moleculescreatedbythebodyforenergyduringperiodsoffastingorcarbohydraterestriction—whichshiftsthebody’smetabolismawayfromglucose(theprimaryenergysourcederivedfromcarbs)andtowardburningfat.

Onesignificanthealthbenefitoftheketogenicdietisthatitenhancestheindividual’sabilitytobuildandpreservemuscletissue.Andit’snotonlyaneffectiveweight-losstool;it’salsobeenshowntoimproveseveralhealthconditions,suchasdiabetes,Alzheimer’s,Parkinson’s,epilepsy,andevencancer.

Acomparisonofseveralscientifictrialsshowsthatlow-carbdietsoutperformcalorie-restricteddietsintermsoflong-termweightlossandlastinghealtheffects.Restrictingcarbohydratesisaveryeffectivewayofcontrollingappetite,whichexplainswhysomanypeoplesuccessfullyloseweightonalow-carbdiet.Again,thekeyfactorisinsulin.It’sreleasedwhenyoueatcarbs,anditaffectsyourappetite:eatingfewercarbsmeansyou’llexperiencefewercravings.

DOWEREALLYNEEDCARBS?Acommonmisconceptionisthatourbodies—especiallyourbrains—needglucose.However,apartfromsomebasicmetabolicfunctionsthatneedglucoseexclusively,ourbodiescanuseeitherglucoseorketonesforenergy:infact,glucoseisnowherenearasefficientasketonebodies.Providedyoueatenoughprotein,yourbodycanproduceglucoseforitsbasicmetabolicfunctionsondemandviaaprocesscalledgluconeogenesis,inwhichittransformsnoncarbohydratesources,suchasaminoacids(proteins)andfattyacids(fats),intoglucose.

THEKETODIETAPPROACHTheKetoDietapproachissimple:It’salow-carbdietwithafocusoneatingrealfood.

Withthegrowingpopularityoflow-carbdiets,thefoodindustryintroducedmanynewlow-carbconveniencefoods.Whilesuchfoodsmayindeedbelowincarbs,they’reoftenladenwithunhealthyingredients,suchasartificialsweeteners,preservatives,andotheradditives.Youwon’tfindanyofthesethingsinmyrecipes—andyouwon’tfindgrains,sugar,potatoes,legumes,orunhealthyoilsinthem,either.(Butyouwillfinddairy-freeoptionsinanumberofmyrecipes.)

Fortheketogenicdiettoyieldthebestresults,trackingyourfoodintakeishighlyrecommended,sinceit’sveryeasytogooveryourcarblimitifyou’renewtothiswayofeating.Myrecipescontaindetailednutritionalinformationsoyoucaneasilytrackyourfoodintake,especiallycarbs.Ideally,you’llplanyourdailymealsinadvance,andyou’llbeawareofallcarbsyouconsume.Remember,it’snotokaytohaveapieceofcake,abagofchips,orabowlofpasta—especiallynotatthebeginningofthediet.Yes,itwillbehardforthefirstcoupleofweeks,buttheresultswillbemorethanrewarding!

THEBASICPRINCIPLESAsyoulearnmoreaboutketo-friendlyfoodsandgetusedtoketogenic/low-carbliving,it’llbeeasierforyoutounderstandwhatandhowmuchyoushouldbeeating.Here’sacrashcourseinwhatyourdailymacronutrient—carbs,protein,andfat—shouldlooklike.

Carbohydrates(5%to10%ofYourDailyEnergyRequirements)

Eachperson’scarbtoleranceisdifferent.Yourchallengeistofindyour“ideal”carbintake.AsyoubeginyourKetoDiet,startwithalowlevelofnetcarbstoensureyouquicklyenterketosis—thestateinwhichyourbodyproducesketonebodies.Agoodgoalwouldbeabout20gramsofnetcarbsperday.Youcanpurchaseabloodketonemeter(orurineketonestrips,whicharelessaccurate)thatwillallowyoutomeasureyourketonesafterabouttwoorthreedaysofstickingtoyournewlow-carblifestyle.Startaddingnetcarbs(about5gramseachweek)untilyoudetectaverylowlevelofketonesornoneatall.Thisisusuallythequickest,mostreliablewaytodiscoveryournetcarbslimit.Youcanfindbloodketonemetersandurineketonestripsviaonlineretailers,suchasAmazon.

TotalCarbsorNetCarbs?

Tofollowalow-carb,ketogenicdiet,youcanlimiteitheryourtotalcarbintakeoryournetcarbintake.Netcarbsaretotalcarbswithoutfiber.

Mostpeoplewhofollowaketogenicdietstaybelow20to30gramsofnetcarbsor50gramsoftotalcarbs,asrecommendedbyphysiciansJeffVolekandStephenPhinney,authorsofTheArtandScienceofLowCarbohydrateLiving.It’suptoyouwhichpathyouchoose.

And,althoughsomepeoplefearthatfiberraisesbloodsugar,recentstudiesshowthatfibermayactuallyreduceit.

Keto-FluandtheImportanceofElectrolytes

Nomatterhowoldyouare,yourbodyisprobablyusedtosugarandglucoseatthispointinyourlife.Excludingitfromyourdietmayleadtoheadaches,weakness,orfatigueduringthefirstfewdaysofyournewketogeniclifestyle.Thesesymptoms—sometimesreferredtoas“ketoflu”—shoulddissipateafterafewdaysorweeks.Increasingyourintakeofelectrolytes(sodium,magnesium,andpotassium)canminimizethesenegativesideeffects.TrymyhomemadeBoneBroth(here)andeatfoodshighinelectrolytes,suchasavocados,nuts,fattyfish,darkleafygreens,spinach,andmushrooms.

Protein(15%to30%ofYourDailyEnergyRequirements)

Theamountofdietaryproteinyouneedcanbedeterminedbyyourbodyweightandactivitylevel.Peoplewhoarephysicallyactivehavehigherproteinrequirementsthanthosewithsedentarylifestyles.Amoreaccurateestimate,especiallyforpeoplewithhighbodyfat,canbereachedbycalculatingproteinintakefromleanmass,whichiscalculatedastotalbodyweightminusbodyfat.

Eatingenoughproteinisimportantforpreservingandbuildingmusclemass,buteatingexcessiveamountsofproteinislikelytoputyououtofketosisbecauseyourbodywillconvertexcessiveproteinintoglycogen.

HowManyGramsofProteinperDay?

Ifyourweightisinpounds,multiplyitby0.6togettheminimumamountofproteiningramsyoushouldeateachday.Forthemaximum,multiplyyourbodyweightby1(i.e.,thesamenumeralasthatofyourweight).Ifyourweightisinkilograms,simplymultiplyitby1.3and2.2togetthesamerange.Althoughthisruleappliestothemajorityofpeople,proteinrequirementsforathletesarehigher.

Makesureyoueatatleasttheminimumamountofproteintopreventlossofmuscletissueduringthediet.Ingeneral,themoreactiveyouare,thecloseryoushouldbeeatingtoyourupperlimit.

Fat(60%to75%ofYourDailyEnergyRequirements)

Yourdailyfatintakeshouldmakeupyourremainingenergyneeds:itactsas“filler”foryourenergyrequirements.Idealfatintakevariesforeachindividualanddependsonyourpersonalgoal.Ingeneral,youwon’tneedtopreciselycountfatintakeorcaloriesonaketogenicdiet,asyou’llbeunlikelytoovereat:eatingfoodsnaturallylowincarbs,moderateinprotein,andhighinfatwillkeepyousatiatedforlonger.Studieshaveshownthatproteinandfatsarethemostsatiatingnutrients,whilecarbohydratesaretheleastsatiating.Fatprovidesasteadysupplyofenergywithnoinsulinspikes.That’swhyyouwon’texperienceanycravingsorenergyandmoodswingsasyouwouldonacalorie-restricted,low-fatdiet.

HEALTHYOILSANDFATSSinceyou’llbeincreasingyourfatintake,it’scriticaltounderstandwhichfatsarebeneficialandwhichmaydamageyourhealth.Notallfatsarecreatedequal:simplyput,thetypeandqualityoffatsmatter.Followtheseruleswhenyou’rechoosingoilsandfats:

•Useoilsandfatshighinsaturatedfatsforallcooking(purepasturedlard,ghee,butter,grass-fedbeeftallow,coconutoil,cacaobutter,andredpalmoil).Useextravirgincoconutoil,whichishighinmedium-chaintriglycerides(MCTs)ortrypureMCToilforextra-effectivefat-burning.

•Useoilsandfatshighinmonounsaturatedfatsforlightcookingandinsalads(extravirginoliveoil,avocadooil,andmacadamianutoil).

•Useoilsandfatshighinpolyunsaturatedfatsonlyinsaladsandforothercolduses.Oilshighinpolyunsaturatedfatsarenutandseedoils,likewalnut,almond,hazelnut,flaxseed,orpumpkinseedoil.Increaseyourintakeofomega-3fattyacids,

especiallyfromanimalsources,andavoidusingtoomanyoilshighinomega-6fattyacids(sesameoil,almondoil,etc.).

•Neveruseunhealthyfatslikemargarine,sunflower,rapeseed/canola,safflower,soy,cottonseeds,orgrapeseed.Alltheseareeitherprocessed,genetically-modifiedoils,orhaveaveryunhealthyomega-6toomega-3ratio.

DoCaloriesCount?

Well,yes.It’sacommonmisconceptionthatyoucaneatanunlimitedamountofcaloriesandstillloseweight.Infact,youcanputonweightevenonalow-carbdiet.Althoughthisdoesn’thappenoften,understandingafewbasicprincipleswillhelpyouavoidcommonmistakes.

Low-carbketogenicdietsarenaturallysatiatingandactasappetitesuppressants.Thisiswhyyou’lleatlessandwon’tneedtocountcalories.However,ifyourweightisstallingformorethantwotothreeweeks,youmayneedtoconsiderkeepinganeyeonyourenergyintake.

Thatsaid,hittingaweight-lossplateaumaybecausedbyanumberofreasons.Youdon’tnecessarilyhavetobeeatingtoomuch:infact,youmaydiscoverthatyouhaven’tbeeneatingenough.Avoidingsweetenersandabstainingfromsnackingbetweenmealsmayalsohelpyoubreakthroughaplateau.And,inmyexperience,losingbodyfatbecomesmoredifficultasyougetclosertoyourtargetweight.

THEKETODIETANUTSHELLHere’sahandyreferencetouseasyoubeginyournewKetoDietlifestyle:

•Stickwiththeketoratio:60%to75%ofcaloriesfromfat,15%to30%caloriesfromprotein,and5%to10%caloriesfromnetcarbs.

•Getyourdailynetcarbs(totalcarbswithoutfiber)downtolessthan50grams,preferablyto20to30grams.

•Keepyourproteinintakemoderate(0.6to1gperpound,or1.3to2.2gperkilogramofleanbodymass).

•Eatmorehealthyfats(saturated,omega3s,andmonounsaturated).

•Eatwhenyou’rehungry,evenifit’sonlyamealaday.Youdon’thavetolimitquantitiesoffooddeliberately,butyoushouldstopeatingwhenyoufeelfull.

•Don’tcountcalories.Yourdietwillbenaturallysatiating.

•Drinkmorewater.

•Bewareofhiddencarbsandunhealthyingredients.Alwaysreadthelabels.

•Avoideatinganythinglabeled“low-fat”or“fat-free.”Focusoneatingrealfood,likemeat,eggs,nonstarchyvegetables,andwholedairy.

•Don’ttrustproductslabeled“low-carb.”Instead,focusonfoodsthatarenaturallylowincarbs.

•Upyourelectrolytes(sodium,magnesium,andpotassium).Includeavocados,nuts,andleafygreensinyourdiet.Takesupplementsifneeded.

•Beprepared:planyourdietinadvancetoavoid“accidents.”Keepmotivatedandfocusonyourtargets!

THEKETODIETFOODLISTUsethefollowinginformationasyourguidelinesforhealthyeatingontheKetoDiet.

EatFreelyGrass-FedandWildAnimalSources

–grass-fedmeat(beef,lamb,goat,andvenison):Avoidsausagesandmeatcoveredinbreadcrumbs,hotdogs,andmeatthatcomeswithsugaryorstarchysauces.

–wild-caughtfishandseafood

–pasturedporkandpoultry

–pasturedeggs

–gelatin

–gheeandbutter

–offal,grass-fed(liver,heart,kidneys,andotherorganmeats)

HealthyFats

–saturated(purepasturedlard,grass-fedbeeftallow,chickenfat,duckfat,goosefat,clarifiedbutter/ghee,butter,andcoconutoil)

–monounsaturated(avocado,macadamia,andoliveoil)

–polyunsaturatedomega3s,especiallyfromanimalsources(fattyfishandseafood)

NonstarchyVegetables

–leafygreens(Swisschard,bokchoy,spinach,lettuce,chard,chives,endive,radicchio,etc.)

–somecruciferousvegetables(kale,kohlrabi,andradishes)

–celerystalks,asparagus,cucumber,summersquash,zucchini,spaghettisquash,andbambooshoots

Fruits,Nuts,andSeeds

–avocado

–coconut

–macadamianuts

BeveragesandCondiments

–water,coffee(blackorwithcreamorcoconutmilk),tea(blackorherbal)

–porkrinds(cracklings)for“breading”

–mayonnaise,mustard,pesto,bonebroth,pickles,andfermentedfoods(kimchi,kombucha,andsauerkraut)—bestwhenthey’rehomemadewithnoadditives

–allspicesandherbs,andlemonorlimejuiceandzest

–wheyprotein(bewareofadditives,artificialsweeteners,hormones,andsoylecithin),eggwhiteprotein,andgelatin(grass-fed,hormone-free)

EatOccasionallyVegetables,Mushrooms,andFruits

–somecruciferousvegetables(whiteandgreencabbage,redcabbage,cauliflower,broccoli,brusselssprouts,fennel,turnips,andrutabaga)

–nightshades(eggplant,tomatoes,andpeppers)

–somerootvegetables(parsleyroot),springonion,leek,onion,garlic,mushrooms,andwintersquash(pumpkin)

–seavegetables(noriandkombu),okra,beansprouts,sugarsnappeas,waxbeans,globeorFrenchartichokes,andwaterchestnuts

–berries(blackberries,blueberries,strawberries,raspberries,cranberries,mulberries,etc.),rhubarb,andolives

Grain-FedAnimalSourcesandDairy

–beef,poultry,eggs,andghee

–dairyproducts(plainfull-fatyogurt,cottagecheese,cream,sourcream,andcheese):Avoidproductslabeled“low-fat,”asmostarepackedwithsugarandstarchandhavelittlesatiatingeffect.

–bacon:Bewareofpreservativesandaddedstarches.

NutsandSeeds

–pecans,almonds,walnuts,hazelnuts,pinenuts,flaxseed,pumpkinseeds,sesameseeds,sunflowerseeds,andhempseeds

–brazilnuts(avoidovereating,duetotheirhighseleniumlevels)

FermentedSoyProducts

–non-GMO,fermentedsoyproductsonly(natto,tempeh,soysauce,orpaleo-friendlycoconutaminos)

–edamame(greensoybeans)andblacksoybeans—unprocessed

Condiments

–healthy“zero-carb”sweeteners(stevia,Swerve,erythritol,etc.)

–thickeners:arrowrootpowder,xanthangum(technically,xanthangumisn’tpaleo-friendly,butsomepeoplefollowingthepaleodietuseitsincemostrecipesonlycallforaverysmallamount)

–sugar-freetomatoproducts(puree,pastasauce,andketchup)

–cacaoandcarobpowder,extradarkchocolate(morethan70%cocoa:90%isbetter),andcacaopowder

–Bewareof“sugar-free”chewinggumsandmintswhichcontaincarbs.

SomeVegetables,Fruits,Nuts,andSeedswithAverageCarbohydrates

–rootvegetables(celeryroot,carrot,beetroot,parsnip,andsweetpotato)

–apricot,watermelon,cantaloupe/galia/honeydewmelons,dragonfruit(pitaya),peach,nectarine,apple,grapefruit,kiwifruit,kiwiberries,orange,plums,cherries,pears,andfigs(fresh)

–driedfruit(dates,berries,raisins,figs,etc.)—onlyinverysmallquantities(ifany)

–pistachioandcashewnutsandchestnuts

Alcohol

–dryredwine,drywhitewine,andspirits(unsweetened):avoidforweightlossanduseonlyduringweightmaintenance

AvoidCompletelyFoodRichinCarbohydrates,Factory-FarmedMeat,andProcessedFoods

–allgrains,evenwholemeal(wheat,rye,oats,corn,barley,millet,bulgur,sorghum,rice,amaranth,buckwheat,andsproutedgrains),quinoa,andpotatoes:Thisincludesallproductsmadefromgrains(pasta,bread,pizza,cookies,crackers,etc.).

–sugarandsweets(tablesugar,high-fructosecornsyrup,agavesyrup,icecreams,cakes,sweetpuddings,andsugarysoft-drinks)

–factory-farmedporkandfish,whicharehighininflammatoryomega-6fattyacids:farmedfishmaycontainpolychlorinatedbiphenyls(PCBs)

–fishthatarehighinmercury(swordfish,kingmackerel,shark,etc.)

–processedfoodscontainingcarrageenan(e.g.,almondmilkproducts),MSG(e.g.,somewheyproteinproducts),sulphites(e.g.,driedfruits,gelatin),orPCBs(e.g.,insomefarmedfish):Theydon’talwaysappearonthelabel!

–artificialsweeteners(Splenda,Equal,sweetenerscontainingaspartame,acesulfame,sucralose,saccharin,etc.)

–refinedfats/oils(e.g.,sunflower,safflower,cottonseed,canola,soybean,grapeseed,andcornoil)andtransfatssuchasmargarine

–“low-fat,”“low-carb,”and“zero-carb”products(Atkinsproducts,dietsodaanddrinks,chewinggums,andmintsmaybehighincarbsorcontainartificialadditives,gluten,etc.)

–milk(onlysmallamountsofraw,full-fatmilkisallowed.Milkisnotrecommendedforseveralreasons.Ofalldairyproducts,milkismostdifficulttodigest,asitlacksthe“good”bacteria—eliminatedthroughpasteurization—andmayevencontainhormones,anditisquitehighincarbs[4to5gramsofcarbsper100ml].Forcoffeeandtea,replacemilkwithcreaminreasonableamounts.Youmayhaveasmallamountofrawmilk,butbeawareoftheextracarbs.)

–alcoholicandsweetdrinks(beer,sweetwine,cocktails,etc.),apartfromsmallamountsofspiritsanddrywine

–tropicalfruit(pineapple,mango,banana,papaya,etc.)andsomehigh-carbfruit(tangerine,grapes,etc.).Avoidfruitjuices(yes,even100%freshjuices!);smoothiesarebetter,sincetheyhavefiber,buttheytooshouldbelimited.Thisalsoincludesdriedfruit(dates,raisins,etc.)ifeateninlargequantities.

–Soyproducts,apartfromafewnon-GMOfermentedproductsthatareknownfortheirhealthbenefits

–Wheatgluten,whichmaybeusedinsomelow-carbfoods

–ProductscontainingBPA:BewareofBPA-linedcans.Ifpossible,usenaturallyBPA-freepackaging,likeglassjars,ormakeyourowningredients,suchasghee,ketchup,coconutmilk,ormayonnaise.BPAhasbeenlinkedtomanynegativehealtheffects,suchasimpairedthyroidfunctionandcancer.

SuitableLow-CarbSweeteners

Figuringoutwhichsweetenersareappropriateforaketogenicorotherlow-carbdietcanbeconfusing.Firstofall,avoidingsugarcompletelyiscriticalforsucceedingattheketogeniclifestyle.Second,notallsweetenersaresuitableforalow-carbdiet,andnotalllow-carbsweetenersarehealthy.

Sowhatabout“healthy”sweeteners?Rawhoney,blackstrapmolasses,datesyrup,ricemaltsyrup,maplesyrup,orcoconutpalmsugarareoftenrecommendedonapaleodiet.However,ifyouraimistoloseweight,youshouldavoidthem.Sugarissugar.Nomatterhowhealthythesweeteneris,itwillalwaysimpairyourweightlossandcanpotentiallykickyououtofketosis.Here’salistofthebestketo-friendlysweeteners:

Stevia

Steviaisoneofthebestlow-carbsweeteners,andit’smypersonalfavorite.Theextractismadefromtheherbstevia,andithasnocaloriesandnoeffectonbloodsugar.Iusesteviadropsfortherecipesinthisbook,butyoucanusepowderedsteviainstead.Thesweetnessofproductscontainingsteviavaries,soyou’llhavetoadjustthemtoyourpalate:keepinmindthatsteviadropsareabout200to300timessweeterthansugar.Andrememberthattoomuchsteviawillmakethefinalresultbitter,socombinesteviawitherythritolorSwervetoavoidanyunpleasantaftertaste.(Asalways,makesureyouavoidsweetenerswithaddedsugar,dextrose,andmaltodextrin,whichwillspikeyourbloodsugarlevels.)

ErythritolandSwerve

Erythritolisnaturallyfoundinfruits,vegetables,andfermentedfoods.Itisasugaralcoholthatdoesnotaffectbloodglucoseandhasveryfewcalories.Erythritoliscommonlyusedinlow-carbcooking,andit’soneofmyfavorites:Ioftencombineitwithliquidstevia.Someoftherecipesinthisbookaskyoutopowdererythritolbeforemixingwithotheringredients:that’sbecauseerythritolremainsgrainyunlessit’sheated.Swerveisanerythritol-basedsweetenerthatisgreatforlow-carbbaking.

MonkFruitPowder

Thissweetenerisalsoknownaslohanorluohan.It’sassweetasstevia,butwithoutthebitteraftertasteofmoststeviaproducts.Sweetenerscontainingmonkfruitextractmaycontainotheringredients:keepthatinmindandavoidanysweetenerswithaddedsugar,artificialsweeteners,dextrose,ormaltodextrin.

Xylitol

Xylitolisasugaralcoholthatnaturallyoccursinthefibersofcertainfruitsandvegetables.It’sasugarsubstitutethattasteslikesugarbuthasfewercalories.Xylitolhasaglycemicindexof13andhas3caloriespergram.Itdoesnotaffectbloodsugarsignificantlyifconsumedinmoderation.However,Xylitolmaycausedigestiveissuesinsomepeople,especiallyifyoueatmorethan50grams.

Inulin-BasedSweeteners

Chicoryrootinulin(chicoryrootfiber)isprobablythemostpopularinulin-basedsweetener.Inulinhasbeenshowntohavehealth-promotingprebioticeffects.Someofthe

inulin-typeprebioticsarecalledfructooligosaccharides(FOS),whichareatypeofcarbohydratethatourbodiescannotfullydigest.ConsumptionofFOSdoesnotincreasebloodsugar.

YaconSyrup

Yaconsyruphasaslightlycarameltasteandissimilartoblackstrapmolassesandcoconutpalmsugar.Itconsistsof50%FOSandafibercalledinulinthatdoesn’tincreasebloodsugar.However,becauseitdoeshaveasmalleffectonbloodsugar,youshoulduseitverysparingly.

SweetenerstoAvoid

Avoidallsweetenerscontainingcarbs,suchastablesugar,high-fructosecornsyrup,andagavesyrup.Agavesyrupmaybesoldasa“health”food,butthetruthis,it’sloadedwithunhealthyfructose.Artificialsweetenerslikeaspartame,saccharin,sucralose,oracesulfameKmayseemlikeanidealoptionwhilefollowingahealthylow-carbdiet,butyoushouldavoidthem:Notonlydotheycausesugarcravings,butregularconsumptionofthemisalsolinkedtoseveralnegativehealtheffectssuchasbloating,migraines,andweightgain.Someareevenlinkedtocertaintypesofcancer.

CookingKetogenic

Whenyou’resourcingingredients,trytogetthemintheirmostnaturalforms:thatis,organically-grownandfreefromunnecessaryadditives.Buyorganiceggs;organicunwaxedlemons;pasturedbeefandbutter;outdoor-rearedpork;wild-caughtfish;andextravirgincoconutoil.

Remember:

•Alltherecipesinthisbookarewell-suitedtotheketogenic,paleo,andprimaldiets.Additionally,severalrecipesincludedairy-freeoptions.

•Nutritionvaluesforeachrecipeareperservingunlessstatedotherwise.ThenutritiondataarederivedfromtheUSDANationalNutrientDatabase(http://ndb.nal.usda.gov).

•Nutritionfactsarecalculatedfromedibleparts.Forexample,ifoneavocadoislistedas200g/7.1oz,thisvaluerepresentsitsedibleparts(seedsandpeelremoved)unlessotherwisespecified.

•Optionalingredientsandsuggestionsarenotincludedinthenutritioninformation.

ANIMPORTANTNOTEABOUTMEASUREMENTSIfyouarefollowingaketogenicdietforspecifichealthreasons,youshouldbeawarethataccuracyisvitalforthisdiettowork.Whenmeasuringingredients,alwaysweighthemusingakitchenscale.Usingmeasureslikecupsortablespoonscanleadtoinaccuraciesthatmayimpactthemacronutrientcompositionofyourmeal.Allittakestoshiftyourbodyoutofketosisisafewextragramsofcarbohydrates.Furthermore,cupsandtablespoonsfordriedproducts(psyllium,flaxmeal,etc.)mayvarydependingonthebrand.Usingaless-than-preciseamountofaningredientwillaffect

http://ndb.nal.usda.gov

thequalityofarecipe—particularlyforbakedgoods—andthefinalresultwillbelessthandesirable.

ChapterTwo:HOMEMADEBASICS

Startingalow-carbdietoftenmeansgivingupyourfavoritecomfortfoods—especiallybakedorstarchyitemsliketortillasandbuns.That’swhyIdecidedtocreatehealthy,low-carbalternativestosomeofthesepopularfoods.Inthischapter,you’lllearnhowtomakedelicious,satisfyingbreads,buns,pancakes,andtortillasthatcanbeenjoyedontheirown,orcombinedwithothersweetorsavoryingredientstomakeameal.Plus,you’llfindouthowtomakehomemadeversionsofcommoncondiments—healthyversionsofthe“stealth”ingredientsthatcanruinalow-carbdiet.Makingyourownmayonnaise,ketchup,ormustardwillhelpyouavoidtheunhealthysugarandadditivesthatoftenturnupinpopularproducts.(Andtheytastebetterthanthestore-bought,stuff,too!)

ULTIMATEKETOBREADMyUltimateKetoBreadisoneofthebestlow-carbbreadsyou’llevertry.It’shighinheart-healthymonounsaturatedfats,andit’slovelytoppedwithgrass-

fedbutter!1LOAF/12SLICES

15MINS

1HOUR15MINS

INGREDIENTS

DryIngredients5.3ounces(150g)macadamianuts1/4cup(30g/1.1oz)coconutflour1/2cup(50g/1.8oz)wheyproteinorpasturedeggwhiteproteinpowder,unflavored2/3cup(80g/2.8oz)psylliumhuskpowder1teaspoonbakingsoda2teaspoonscreamoftartar1teaspoonsaltWetIngredients4largepasturedeggs,whole2largepasturedeggwhites1cup(240ml/8floz)water,roomtemperatureNUTRITIONFACTSPERSERVING

Totalcarbs:8.2g

Fiber:6.3g

Netcarbs:1.9g

Protein:7.6g

Fat:11.5g

Energy:143kcal

Macronutrientratio:Caloriesfromcarbs(6%),protein(21%),fat(73%)

Preheattheovento350°F(175°C,orgasmark4).Linealargeloafpan(about7×41/2inches/18×12cm)withparchmentpaperoruseasiliconeloafpan.Grindthemacadamianutsusinganelectricormanualnutgrinder.(Ifyoudon’thavemacadamianuts,useanequalamountofalmondflourandaddanextra1/4cup[60ml/2floz]ofwatertothewetingredients.)

Mixallthedryingredientsapartfromthecreamoftartarinamediumbowl.(Donotusewholepsylliumhusks;ifyoucan’tfindpsylliumhuskpowder,processthehusksinablenderorcoffeegrinderuntilfinelyground.)

Cracktheeggsandplacetheeggwhitesandeggyolksintoseparatebowls.Mixtheeggyolkswiththewateruntilwellcombined.Beatallsixeggwhitesuntiltheycreatesoft(nottoofirm)peaks.Addthecreamoftartarthroughoutthewhiskingprocess.

Addthedryingredientstotheeggyolkmixture.Addthewhiskedeggwhitesandmixwell:youdon’tneedtobetoogentle,buttrynottodeflatethemcompletely.Whiskedeggwhitesincorporatebetterthanwholewhites.

Transferthedoughintotheparchmentpaper-linedloafpan.Placeintheovenandbakeforabout60minutes.Totestfordoneness,insertalongwoodenskewerintothebread.Iftherearenocrumbsonitanditcomesoutclean,thebreadisdone.Ifyou’reusingaregularloafpanwithparchmentpaper,removetheloaffromthepanbypullingontheparchmentpaper:thiswillhelppreventexcessmoisturefromaccumulatingontheoutsideoftheloaf.Letcoolbeforeslicing.Storecoveredwithakitchentowelforupto3daysorfreezeinanairtightcontainerforlonger.

◁FLUFFYGRAIN-FREESUNFLOWERBREADWonderfullyfluffyandlight,thisSunflowerBreadisgreatwithnutbutter,

creamcheese,butter,ormySpicedBerryJam(here).1LOAF/12SLICES

15MINS

1HOUR15MINS

INGREDIENTS

WetIngredients4largepasturedeggs,whole2largepasturedeggwhites2tablespoons(30ml/1floz)toastedsesameoil2tablespoons(30g/1.1oz)gheeorbutter1/2cup(120ml/4floz)water,atroomtemperatureDRYINGREDIENTS

1/4cup(40g/1.4oz)flaxmeal2/3cup(80g/2.8oz)psylliumhuskpowder1teaspoonbakingsoda1tablespoon(7g/0.2oz)carawayseeds1teaspoonsalt2teaspoonscreamoftartar1/2cup(70g/2.5oz)sunflowerseedsNUTRITIONFACTSPERSLICE

Totalcarbs:8g

Fiber:6.4g

Netcarbs:1.6g

Protein:4.8g

Fat:10.7g

Energy:124kcal


Preheattheovento350°F(175°C,orgasmark4).Linealargeloafpan(about7×4.5inch/18×12cm)withparchmentpaperoruseasiliconeloafpan.Workingwiththewetingredientsfirst,separatetheeggyolksfromtheeggwhites.Settheeggwhitesasideinabowl.

Mixtheeggyolkswiththetoastedsesameoilandmeltedgheeorbutter.Pourthewaterintotheeggyolkmixtureandcombinewell.

Inaseparatebowl,mixtheflaxmeal,psylliumhuskpowder,bakingsoda,carawayseeds,andsalt.(Donotusewholepsylliumhusks;ifyoucan’tfindpsylliumhuskpowder,processthehusksinablenderorcoffeegrinderuntilfinelyground.)

Beattheeggwhitesuntiltheycreatesoftpeaks.Addthecreamoftartarwhilebeating;thishelpstheeggwhitesstayfluffy.

Usinganelectricmixer,addtheeggyolkmixturetothebowlwiththedryingredientsandprocesswell.Slowlyaddthewhiskedeggwhites:youdon’tneedtobetoogentle,buttrynottodeflatethemcompletely.

Foldthesunflowerseedsintothebatter.Filltheloafpanwiththebatterandtransfertotheoven.Bakeforabout60minutes.Totestfordoneness,insertalongwoodenskewerintothebread.Iftherearenocrumbsonitanditcomesoutclean,thebreadisdone.

Ifyou’reusingaregularloafpanwithparchmentpaper,removetheloaffromthepanbypullingontheparchmentpaper:thiswillhelppreventexcessmoisturefromaccumulatingontheoutsideoftheloaf.Lettheloafcoolonatrayforatleast15to20minutes.Storeatroomtemperaturecoveredwithakitchentowelforuptothreedaysorplaceinazip-topbagandfreezeforlonger.

TIPS•Makesureyoufollowtherecipestepbystep.Evenasmallchangecanresultinalumpytextureorabatterthat’stoomoist.Ifyoudon’taddthewaterintotheeggyolksanddososeparatelyafteryoumixintheeggyolks,thetexturewillbecomelumpyandrubbery.

•Ifyourbreadturnsouttobeavibrantgreencolor,don’tpanic—it’sperfectlysafe.Sunflowerseedscontainchlorogenicacid,anantioxidantthatgivestheseedstheabilitytoturngreenwhenmixedwithalkalinebakingingredientslikebakingsoda.

LOW-CARBSOURDOUGHBREADIttookmeweeksoffine-tuningtocomeupwiththeperfectrecipeforalow-carbsourdoughbread,butallmyhardworkpaidoff!It’snotascrispyasregularsourdough,buttoastingitbeforeservingmakesitabsolutelydelicious.

1LOAF/12SLICES

15MINS

1HOUR30MINUTES+CULTURING

INGREDIENTS

CulturingIngredients10.6ounces(300g)macadamianuts1/2cup(120ml/4floz)waterAsmanyprobioticcapsulesasyouneedtoget30to40billionliveprobioticcultures(about16capsules)DryIngredients2/3cup(80g/2.8oz)psylliumhuskpowder3/4cup(75g/2.6oz)almondflour1/4cup(30g/1.1oz)coconutflour1teaspoonbakingsoda1teaspoonsalt2teaspoonscreamoftartar

WetIngredients5largepasturedeggs,whole1largepasturedeggwhite1/2cup(120ml/4floz)water

NUTRITIONFACTSPERSLICE

Totalcarbs:11.2g

Fiber:8.2g

Netcarbs:3.1g

Protein:6.9g

Fat:24.6g

Energy:264kcal


Putthemacadamiasandwaterintoablender.Pulseuntilverysmooth.Themixtureshouldbequitethick;donotaddmorewater.(Ifyoudon’thavemacadamianuts,usethesameamountofgroundblanchedalmonds.)

Pourtheblendednutsintoabowl.Openeachprobioticcapsuleonebyoneandaddthepowderfromeachtothebowl.Mixuntilwellcombined.Ilikemybreadsour,soIused16capsuleswith2.5billionliveculturesineach.Themorecapsulesyouuse,themoresourthedoughwillbe.

Setaplateontopofthebowlandtransfertotheoven.Turntheovenlighton.Thisshouldbeenoughtoslowlybringthetemperatureto105to110°F(40to45°C)—theperfectconditionsforculturingthemacadamianuts.Don’tturntheovenonifyoudon’thaveto;justusethelight.Ifthetemperatureistoohigh,itwillkillthebacteriaanditwon’tculture:ifthetemperatureistoolow,itwillcultureslowlyornotatall.Alternatively,youcanalsouseafooddehydratororayogurtmaker.

After12to24hours(thelongeryouleaveit,themoresourthedoughwillbe),removethedoughfromtheoven.Preheattheovento350°F(175°C,orgasmark4).Linealargeloafpan(about7×4.5inch/18×12cm)withparchmentpaperoruseasiliconeloafpan.

Combinethepsylliumhuskpowder,almondflour,coconutflour,bakingsoda,andsaltinaseparatebowlandmixwell.

Separatealltheeggyolksfromtheeggwhitesandplaceintwobowls.(Youwillneedatotalof4mixingbowlsforthisrecipe:onefortheeggyolks,oneforeggwhites,oneforthedrymixture,andoneforthemacadamianutmixture.)Setoneeggyolkaside;youwillbrushthetopofthebreadwithit.You’llhaveoneeggyolkleftover,whichyoucanuseinanotherrecipe.Addtheremainingwatertothebowlwiththe4eggyolksandmixwell.

Beattheeggwhitesuntiltheycreatesoftpeaks,graduallyaddingthecreamoftartarthroughouttheprocess.Whendone,setitaside.Pourtheeggyolkmixtureintothedrymixtureandcombinewell(anelectricblenderisideal).

Addtheculturedmacadamianutdoughandprocesswell.Addthewhiskedeggwhitesandmixuntilwellcombined.Youdon’tneedtobetoogentlebuttrynottodeflatethewhitescompletely;useaslowblendingoption.

Transferthedoughintothepanlinedwithparchmentpaperoruseasiliconeloafpan.Brushthetopofthedoughwiththereservedeggyolk.(Iftheeggyolkistoothickordry,mixitwithateaspoonofwater.)Thiseggwashwillgiveyourbreadacrispy,goldenfinish.Bakeforabout60minutes.

Whendone,thetopshouldberoundedandgoldenincolor.(Note:Ifyouuseapanthat’stoolarge,youmaynotgetaroundedtop.)Storeatroomtemperaturecoveredwithakitchentowelforuptothreedaysorplaceinazip-topbagandfreezeforlonger.

TIPMakesureyoufollowthisrecipestepbystep:evenasmallchangecanresultinfailure.Here’soneofmymostmemorablefailedexperiments:WhenIculturedalltheingredientstogether(macadamianuts,almondflour,coconutflour,andpsyllium)insteadofaddingthedryingredientsjustbeforebaking,thebreadlookedunappetizingandhadajellytexture.(Yuck!)Also,becarefulnottouseextrawater.Ifyoudo,thedoughwillbetoomoistandwon’triseproperly.

ESSENTIALKETOCREPESTheyfeelfestiveandfancy,butcrepesaresoquickandeasy—andtheycanbeeithersavoryorsweet,dependingonyourmood.Youcanalsousethemin

placeoftortillasorwraps.4SERVINGS

5MINS

15MINS

INGREDIENTS2largeeggs6largeeggwhites2tablespoons(24g/0.8oz)coconutflour1tablespoon(8g/0.3oz)psylliumhuskpowderorgroundchiaseeds1/4cupplus2tablespoons(90ml/3floz)coconutmilk,creamoralmondmilk1/2teaspoongluten-freebakingsoda1teaspooncreamoftartar2tablespoons(30g/1.1oz)gheeorcoconutoil2teaspoonsgarlicpowderoronionpowderSalttotasteNUTRITIONFACTSPERSERVING

Totalcarbs:5.5g

Fiber:2.6g

Netcarbs:2.9g

Protein:10.2g

Fat:19.4g

Energy:239kcal


Separatetheeggwhitesfromtheeggyolks.Youwillonlyneed2eggyolksand8eggwhites,asthecrepesholdbettertogetherwhenmoreeggwhitesareused.Reserveanyremainingeggyolksforuseinanotherrecipe.

Placethewholeeggsandeggwhites,coconutflour,psylliumhuskpowderorchiaseeds,coconutmilk,bakingsoda,andcreamoftartarinabowlandmixwell.(Youcanuseheavywhippingcreamoralmondmilkinplaceofthecoconutmilk,ifyoulike:thesehavelesscarbsandfat.)

Addthegarlicpowderandwhiskwell.Alternatively,tomakesweetcrepes,useafewdropsofsteviaor2tablespoons(20g)oferythritolinplaceofthegarlicpowder.

Letthebattersitfor5to10minutessothecoconutflourandpsylliumhavetimetosoakupthemoisture.Thenwhiskagain.Addwaterifthemixtureistoothick.(Ifyoucan’tfind

psylliumhuskpowder,processthehusksinablenderorcoffeegrinderuntilfinelyground.)

Heatanonstickpanevenlygreasedwithgheeoveramediumheat.Movethepanwhilepouringthebatterintoensurethatthemixturecoversthebottomofthepaninathinlayer.Thebattershouldberunnysothatyoucanspreaditeasily.Ifit’stoothick,addatablespoon(15ml/0.5floz)ofwater.Makethecrepesonebyone,greasingthepaninbetweenwithasmallamountofoiltoavoidsticking.Dependingonthesizeofthecrepes,youwillgettwolargeorfourmediumcrepesperrecipe.Useaswrapsformeatandvegetables.Letcoolandthenstoreinanairtightcontainerinthefridgeforupto5days.

GRAIN-FREETORTILLASTortillascaneasilybemadecrispyorsoft,dependingoncookingtime.Wrapthesebeautiesaroundsomemeatandvegetablesandadddressingfora

satisfyingmeal.10SERVINGS

20MINS

1HOUR

INGREDIENTS

DryIngredients1cup(100g/3.5oz)almondflour3/4cup(110g/4oz)flaxmeal1/4cup(30g/1.1oz)coconutflour2tablespoons(8g/0.3oz)psylliumhusks,whole2tablespoons(16g/0.6oz)chiaseeds,ground1teaspoongarlicpowderoronionpowder1teaspoonsaltWetIngredients1cup(240ml/8floz)lukewarmwater2tablespoons(30g/1.1oz)lardorghee

NUTRITIONFACTSPERSERVING

Totalcarbs:7.4g

Fiber:5.7g

Netcarbs:1.7g

Protein:5g

Fat:13.8g

Energy:165kcal


Combineallthedryingredientsinabowlandpourinonecup(240ml/8floz)ofwater.(Ifthedoughistoodrytoroll,addafewmoretablespoons[45to60ml/1.5to2floz]ofwater.Ifyouusetoomuch,thedoughwillgettoostickyandwillbecomedifficulttoroll.)Mixwellusingyourhandsandshapeintoanoval.Letthedoughrestinthefridgeforuptoanhour.

Whenready,removethedoughfromthefridgeandcutitintosixequalpieces.(Youwillusetheexcessdoughaftercuttingthetortillas,inthenextstep,tomaketheremainingfourtortillas.)Placeapieceofthedoughbetweentwopiecesofparchmentpaperandrollitoutuntilverythin.Alternatively,useasiliconerollerandasiliconemat.

Removethetopparchmentpaperandpressalarge8-inch(20cm)lidintothedough(oruseapieceofparchmentpapercutintoaroundshape:justtracearounditwithyourknife)tocutoutthetortilla.

Repeatfortheremainingpiecesofdough.Addthecut-offexcessdoughtothelastpieceandcreatetheremaining4tortillasfromit.Ifyouhaveanydoughleftover,simplyrollitoutandcutitintotortilla-chipshapes.

Greasealargepanwiththegheeorlardandcookonetortillaatatimefor2to3minutesoneachsideoveramediumheatuntillightlybrowned.Don’tovercookit:it’llbecometoocrispy.Oncecool,storethetortillasinanairtightcontainerforuptoaweekandreheattheminadrypanifneeded.(Note:Makesureyouusewholepsylliumhusksinthisrecipe.Unlikeotherbreadrecipesinthisbook,thisonedoesn’tusepsylliumhuskpowder:wholehusksmakethetortillasmorecompactandflexible.)

ULTIMATEKETOBUNSAreyoumissing“regular”bread?Neverfear:thesearethebestlow-carbbunsyoucanimagine.They’reniceandfluffy,andtheytastejustlikethereal

thing!10SERVINGS

10MINS

1HOUR

INGREDIENTS

DryIngredients

11/2cups(150g/5.3oz)almondflour1/3cup(40g/2.8oz)psylliumhuskpowder1/2cup(60g/2.1oz)coconutflour1/2cup(75g/2.7oz)flaxmeal2teaspoonsgarlicpowder2teaspoonsonionpowder1teaspoonbakingsoda2teaspoonscreamoftartar1teaspoonsalt5tablespoons(40g/1.4oz)sesameseeds(orpoppy,sunflower,orcarawayseeds)

WetIngredients6largepasturedeggwhites2largepasturedeggs2cups(470ml/16floz)boilingwater


Totalcarbs:12.4g

Fiber:8.1g

Netcarbs:4.2g

Protein:10.1g

Fat:15.2g

Energy:208kcal


Preheattheovento350°F(175°C,orgasmark4).Mixallthedryingredientsexceptthesesameseedsinabowl.(Donotusewholepsylliumhusks;ifyoucan’tfindpsylliumhuskpowder,processthehusksinablenderorcoffeegrinderuntilfinelyground.)

Mixtheeggsandeggwhitesinaseparatebowl.Addtheeggmixturetothedryingredientsandaddtheboilingwater.Processwellinamixeruntilthedoughisthick.

Usingaspoon,formthedoughintobunsofequalsizesandplacethemonanonstickbakingsheetorabakingsheetlinedwithparchmentpaper(youcouldevenusesmalltart

trays).Thebunswillgrowastheybake,somakesuretoleavesomespacebetweeneach.

Topeachofthebunswithasprinklingofsesameseedsandpresstheseedsintothedoughsotheywon’tfallout.Transferthebunstotheovenandbakeforabout45minutes.

Removefromtheoven,letthetraycool,andthentransferthebunstoarackuntiltheycooltoroomtemperature.Storeatroomtemperatureifyouplantousethebunsinthenextcoupleofdaysorfreezeforfutureuse.Trythemalongsideyourfavoritesalad,orusethemasbunsformyUltimateGuacBurger(here).YoucanalsoshapethemintobagelstomakeHealthySalmonBagels(here).

TIPS•Psylliumabsorbslotsofwater.Whenyou’rebakingwithpsyllium,remembertodrinkenoughwaterthroughoutthedaytopreventconstipation!

•Tospeedthingsup,youcanmixallthedryingredientsaheadoftimeandstoretheminazip-topbag.Labelthebagwiththenumberofservings.Whenyou’rereadytobake,justaddthewetingredients.

•Makesureyouweighalltheingredientsusingscales.Evensmalldifferencescanaffectthefinalresultofthisrecipe.

•Ifyourbunsappeartohavelargehollowbubblesinsidethem,itmaybeduetothepsyllium.Again,makesureyouusepowder,notwholehusks.

•Ifyourbunsdon’triseproperly,trytherecipeagainusingonlyeggwhitesandomittheeggyolksaltogether.

•Ifthefinalresultistoomoist,donotreducethewaterusedinthisrecipe—ifyoudo,thepsylliumwillclump.Instead,drythebunsintheovenonlow,upto210°F(100°C),for30to60minutes.Ifnecessary,cuttheminhalfandplaceinatoaster.

•Don’tletthebattersitfortoolong:putthebunsintheovenassoonasyou’veformedthem.

•Mostoftheabovetipsapplytoanyrecipesusingpsylliumhuskpowder.

•Creamoftartarandbakingsodaactasleaveningagents.Thisishowitworks:Toget2teaspoonsofgluten-freebakingpowder,combine1/2teaspoonofbakingsodawith1teaspoonofcreamoftartar.

MAYONNAISEMayonnaiseisafantasticketo-friendlycondiment.Toensurebestresults,besuretosetanyrefrigeratedingredientsoutonyourcountertoptoletthem

reachroomtemperaturebeforeyoubegin.ABOUT1CUP(240G)

15MINS

15MINS

INGREDIENTS1pasturedeggyolk

1teaspoonDijonMustard(here)3/4cup(180ml/6floz)mildoliveoil(ormacadamia,avocado,orwalnutoil)1tablespoon(15ml/0.5floz)lemonjuice1tablespoon(15ml/0.5floz)applecidervinegar1/4teaspoonsaltOptional:3to5dropsliquidstevia1teaspoongarlicpowderoronionpowderNUTRITIONFACTSPERSERVING(1tablespoon/15g)

Totalcarbs:0.1g

Fiber:0g

Netcarbs:0.1g

Protein:0.2g

Fat:12.5g

Energy:111kcal


Whenallingredientshavereachedroomtemperature,separatetheeggwhitefromtheeggyolk.(Reservetheeggwhiteforanotherrecipe.)PlacetheyolkandDijonmustardintoabowl.Blenduntilwellcombined.

Usingafoodprocessororhandwhisktomixasyougo,starttodrizzleintheoilveryslowly.

Keepdrizzlingintheoiluntilthemixturestartstolookmoreliketheconsistencyofmayonnaise.Steadilypourtheoilinuntilallofitisincorporated.Keepmixinguntilthemayoreachesthedesiredthickness.Ifitdoesn’tseemthickenough,addabitmoreoil.

Addthelemonjuiceandvinegar—whichwillturnthecoloralightyellow—thenseasonwithsalt.Ifitistootart,addafewdropsofliquidsteviaandmixwell.Ifyouthinktheconsistencyistoothick,addafewdropsofwater.Toboosttheflavor,addateaspoonofgarlicoronionpowderandmixuntilwellcombined.

Transferthemayonnaisetoaglasscontainerandsealwell.Youcanstoreitinthefridgeforuptoaweek.Ifyouwantthemayonnaisetolastseveralmonths,addatablespoonor

two(15to30g/0.5to1oz)ofwhey.

TIPWhenusingraweggs:DuetotheslightriskofSalmonellaandotherfoodborneillnesses,youshoulduseonlyfresh,clean,properly-refrigeratedgradeAorAAeggswithintactshells.Avoidcontactbetweentheyolksorwhitesandtheshell.Preventanyrisksbyusingeggswithpasteurizedshells.

◁KETCHUPStore-boughtproductsoftencontainaddedsugarandpreservatives.Butthatdoesn’tmeanyouhavetodoawaywithyourfavoritecondiments.You’llbe

surprisedathoweasyitistomakeketchupathome!ABOUT1CUP(240G)

5MINS

15MINS

INGREDIENTS1small(60g/2.1oz)whiteonion,peeledandcutintosmallpieces2clovesgarlic,peeledandchopped1cup(240g/8.5oz)tomatopuree,unsweetened1/4cup(60ml/2floz)applecidervinegar1/8teaspoonallspice1/8teaspoongroundcloves3to6dropsliquidstevia2tablespoons(20g/0.7oz)erythritolorSwerve1teaspoonsaltFreshlygroundblackpeppertotaste1/4cup(60ml/2floz)water

NUTRITIONFACTSPERSERVING(1tablespoon/15g)

Totalcarbs:1g

Fiber:0.2g

Netcarbs:0.8g

Protein:0.2g

Fat:0g

Energy:4.8kcal


Combinealltheingredientsinasmallsaucepanandsimmer,covered,overlowheatfor5to10minutes.Addasplashofwaterifthemixtureseemstoothick.Whendone,transferthemixturetoablenderandpulseuntilsmooth.Pourtheketchupintoaglassjarandstoreinthefridgeforuptoamonth.

TIPHomemadeketchupisakeyingredientinmanyothersauces,dressings,anddips,likemySpicyChocolateBBQSauce(here)!

BONEBROTHDrinkingbonebrothisoneofthebestwaystoreplenishelectrolytes(sodium,

magnesium,andpotassium)andtoeliminatethesymptomsofketo-flu.ABOUT6TO8CUPS(1.4TO1.9L/47.3TO64.2FLOZ)

10MINS

2HOURSORMORE

INGREDIENTS2medium(120g/4.2oz)carrots1medium(90g/3.2oz)parsnip1medium(100g/3.5oz)whiteonion,peeledandhalved5clovesgarlic2(80g/2.8oz)celerystalks3.3pounds(1.5kg)oxtailorassortedbones(chickenfeet,marrowbones,etc.)2tablespoons(30ml/1floz)applecidervinegarorlemonjuice2to3bayleaves1tablespoon(18g/0.6oz)pinkHimalayanorseasalt

8to10cups(1.9to2.4L/64to81floz)water(enoughtocoverthebones,nomorethan2/3thecapacityofthepressurecooker,3/4thecapacityofyourDutchoven,or3/4thecapacityofyourslowcooker)

NUTRITIONFACTSPERSERVING(1cup/235ml/8floz)

Totalcarbs:0.9g

Fiber:0.2g

Netcarbs:0.8g

Protein:3.6g

Fat:6g

Energy:72kcal


Peelthecarrotsandparsnipsandcutthemintothirds.Halvetheonionandpeelandhalvethegarliccloves.Keeptheonionskinontohelpthebrothgetanicegoldencolor.Washandcuttheceleryintothirds.Placealloftheingredientsintothepressurecookerorslowcooker.

Inthepressurecooker:Lockthelidofyourpressurecookerandturnittohighpressure/highheat.Onceitreacheshighpressure,turnittothelowestheatandsetthetimeronthepressurecookerfor90minutes.Whendone,takethepotofftheheatandletthepressurereleasenaturallyforabout10to15minutesbeforeopeningthelid.Pourthebroththroughastrainerintoalargedish.Discardthevegetablesandsetthemeatybonesasidetocooldown.Whenthebonesarechilled,shredthemeatoffwithafork.Ifthereisanygelatinleftonthebones,youcanreusethemforanotherbatchofBoneBroth:juststoretheminthefreezer.

IntheDutchovenorslowcooker:Coverwithalidandcookforatleast6hoursonhighorupto48hoursonlow.Ifyouoptforlongercookingtime,you’llhavetoremovetheoxtailusingtongs,shredthemeatoffusingafork,andthenplacethebonesbackintothepot.

Usethebrothimmediatelyorputitinthefridgeovernight,whereitwillbecomepartiallyjellied.Oxtailishighinfat,andthegreasylayerontop—thetallow—willsolidify.Simplyscrapemostofthetallowoffanddiscardorreuseitforcooking.Keepthebrothinthefridgeifyou’replanningtouseitoverthenextfivedays.Forfutureuses,storeitinsmallcontainersandfreeze.

DIJONMUSTARDMakingmustardathomeissosimple—andsorewarding.Ittakesjustafewminutestoprepare,andittastesamazingafterafewweeksofaginginthe

fridge.ABOUT2CUPS(480G/16.9OZ)

10MINS

15TO20MINS

INGREDIENTS1medium(110g/3.9oz)onion2clovesgarlic1cup(240ml/8floz)drywhitewine1/4cup(60ml/2floz)whitewinevinegar;orsubstitutewith1/4cup(60ml/2floz)vinegarand3/4cup(180ml/6floz)ofwater

1/2cup(120ml/4floz)water1cup(120g/4.2oz)mustardpowder/groundmustardseeds1teaspoongroundturmeric3to5dashesTabascoorothersugar-freehotsauce5to10dropsliquidstevia2tablespoons(30ml/1floz)extravirginoliveoil(ormacadamia,oravocadooil)1teaspoonsalt

NUTRITIONFACTSPERSERVING(1tablespoon/15g/0.5oz)

Totalcarbs:1.1g

Fiber:0.4g

Netcarbs:0.7g

Protein:0.8g

Fat:1.7g

Energy:27kcal


Peelandroughlychoptheonionandgarlicandplacetheminanonreactivesaucepanbelow).Pourinthewine,vinegar,andwaterandbringtoaboilovermediumheat.Simmerforabout5minutes.

Coolandstrainthemixture,discardingthesolids.Placethemustardpowderintoasaucepanandaddthestrainedliquid.Mixuntilwellcombined.Cookoverlow-mediumheatuntilitthickens,about2to5minutes.Addtheturmeric,Tabasco,stevia,oil,andsalt.

Mixuntilwellcombined.Storeinajarintherefrigeratorforupto6months.Themustardwilltastebestafterafewweeksofaging.

TIPYoucanmakedifferenttypesofmustardbyaddingavarietyofoptionalingredients.Tryhorseradish,freshherbs,orwholegrainmustardseeds.

WHATISANONREACTIVESAUCEPAN?It’sasaucepanmadeofamaterialthatwillnotreactwithacidicingredients.Forexample,stainlesssteelisnonreactive,whilecopperisareactivematerialthatwilleasilywearoffifusedwithacidicingredientslikelemonjuiceorvinegar.

◁HOLLANDAISESAUCEHollandaisesauceiseasy.It’salsothebestwaytoaddhealthyfatstoyourdiet

anduseupleftovereggyolks.1SERVING

10MINS

10MINS

INGREDIENTS2tablespoons(30g/1.1oz)butter1largepasturedeggyolk1/2to1tablespoon(7.5to15ml/0.25to0.5floz)water,plus1cup(235ml/8floz)forsteaming1tablespoon(15ml/0.5floz)lemonjuice1/4teaspoonDijonmustardPinchofsaltNUTRITIONFACTSPERSERVING

Totalcarbs:1.5g

Fiber:0g

Netcarbs:1.5g

Protein:3.1g

Fat:29g

Energy:274kcal


Gentlymeltthebutterandsetaside;itshouldbewarm,butnottoohot.Mixtheeggyolkwith1/2to1tablespoon(7.5to15ml/0.25to0.5floz)ofwater,plusthelemonjuice,Dijonmustard,andsalt.Addtheremainingwatertoamediumsaucepanandbringtoaboil.Keepitonmediumheat.Placethebowlwiththeeggyolkmixtureontopofthesaucepanandstircontinually.(Forthistowork,thebowlmustbebiggerthanthesaucepan,andtheboilingwatershouldn’treachthebottomofthebowl;onlythesteamheatsthebowl.)Keepmixinguntilthemixturestartstothicken:then,veryslowly,pourinthemeltedbutteruntilitbecomesthickandcreamy.Stirconstantlytoavoidclumping.IftheHollandaiseistoothick,addasplashofwater.Serveimmediatelyoverpoachedeggsorbakedsalmon.DonotreheattheHollandaise:itwillclump.Ifyou’remakingitonlyforyourself,prepareasingleservingatatime.

◁MARINARASAUCEThiseasysaucecanbeusedforpizzatopping,withzucchininoodles,asadip

withfreshvegetables,oronlow-carbbread.2CUPS(490G/17.3OZ)

5MINS

5MINS

INGREDIENTS1cup(150g/5.3oz)cherrytomatoes1/2cup(20g/0.7oz)freshbasil2clovesgarlic1small(30g/1.1oz)shallot4tablespoons(60g/2.2oz)tomatopuree1/4cup(60ml/2floz)extravirginoliveoil1/4teaspoonsaltFreshlygroundpepper

NUTRITIONFACTSPERSERVING(1/4CUP/60G/2.1OZ)

Totalcarbs:3.5g

Fiber:0.8g

Netcarbs:2.6g

Protein:0.7g

Fat:9.8g

Energy:101kcal


Washanddrainthetomatoesandbasil.Peelthegarlicandshallot.Addalltheingredientstoafoodprocessorandprocessuntilsmooth.Ifyoupreferachunkytexture,leavesometomatoesandbasilasidetodiceandaddtothesmoothsauceafterit’sblended.Whendone,storeinanairtightcontainerinthefridgeforuptoaweek.

◁SPICYCHOCOLATEBBQSAUCEAreyouboredwithregularBBQsauce?Trythissweet-and-spicyversion,whichcanbeusedasameatmarinadeorasadiptoaccompanyZucchiniFries

Sides).11/2CUPS(375G/13.2OZ)

10MINS

10MINS

INGREDIENTS2clovesgarlic

1cup(240g/8.5oz)Ketchup(here)2tablespoons(30ml/1floz)applecidervinegar2tablespoons(30ml/1floz)coconutaminosorfishsauce2tablespoons(10g/0.4oz)unsweetenedcacaopowder2tablespoons(20g/0.7oz)erythritolorSwerve5to10dropsstevia2teaspoonspaprika(regularorsmoked)1teaspoonchilepowder(mildorhot,totaste)2tablespoons(30g/1.1oz)butterorghee1/2teaspoonsmokedsaltorregularseasalt

NUTRITIONFACTSPERSERVING(1tablespoon/15g)

Totalcarbs:1.3g

Fiber:0.4g

Netcarbs:0.9g

Protein:0.3g

Fat:1.1g

Energy:15kcal


Peelandcrushthegarlic.Placealltheingredientsinasaucepanandcookovermediumheatfor5to10minutes.Transfertoaglassjarandkeepinthefridgeforuptoamonth.

TIPCoconutaminosareahealthieralternativetosoysauceandareoftenrecommendedasahealthysoysaucesubstituteonpaleodiets.Soyproductsshouldbeeateninmoderation,andsomeofthemshouldbeavoidedcompletely.Unfortunately,mostsoyproductscomefromgenetically-modified(GMO)soybeans,andhowGMOproductsaffecthealthisstillunclear.Ifyoudecidetousesoyproducts,findonesthataremadefromnon-GMO,fermented,unprocessedsoyandthataregluten-free.

PESTO,THREEWAYSMakingyourpestoathomeisaneasywaytoaddflavorandhealthyfatstoyourdiet,minustheadditivesthatareoftenfoundinstore-boughtversions.

2/3CUPS(160G/5.6OZ)

5MINS

5MINS

INGREDIENTS1/2cup(50g/1.8oz)pecansorwalnuts,soakedforatleast1hour2cups(30g/1.1oz)basil2cups(20g/0.7oz)arugula4clovesgarlic1teaspoonfreshlemonzest1tablespoon(15ml/0.5floz)freshlysqueezedlemonjuice1/4cup(60ml/2floz)extravirginoliveoilSaltandfreshlygroundblackpepper,totaste

Optional:1/2cup(45g/1.6oz)gratedParmesancheese

NUTRITIONFACTSPERSERVING(2tablespoons/30g/1.1oz)

Totalcarbs:2.2g

Fiber:1g

Netcarbs:1.2g

Protein:1.1g

Fat:15g

Energy:141kcal


Drainthenutsanddiscardthewater.Washthebasilandarugula.Placealltheingredientsintoablenderandpulseuntilsmooth.Transfertoajarandrefrigerate.Youcankeepyourpestointhefridgeforuptoaweekortwoifit’sstoredproperly:ithelpstopourathinlayerofoliveoilonthetop,asitkeepsitfreshforlonger.Wheneveryouusethepesto,remembertoaddanotherthinlayerofoliveoilbeforeyouputitbackinthefridge.

VARIATIONSTherearelimitlessvarietiesofpesto:simplycombineyourfavoriteherbs,nuts,seeds,herbs,andspices.(Ifyouhaveanutallergy,usesunflowerseedsinstead.)Trythesevariations:

SpinachPesto:Place2cups(60g/2.1oz)spinach,1/2cup(65g/2.3oz)soakedmacadamianuts,(68g/2.4oz)pinenuts,or(75g/2.7oz)almonds,4clovesgarlic,2springonions,1/4cup(60ml/2floz)oliveoil,saltandfreshlygroundblackpepper,totaste,and1/2cup(45g/1.6oz)Parmesancheese(optional)intoablenderandpulseuntilsmooth.

RedPesto:Place1cup(15g/0.5oz)basil,1/2cup(65g/2.3oz)soakedmacadamianuts,1/2cup(28g/1oz)sundriedtomatoes,2tablespoons(30g/1.1oz)tomatopuree,1tablespoon(15ml/0.5floz)freshlysqueezedlemonjuice,2clovesofgarlic,and1/2cup(45g/1.6oz)Parmesancheese(optional)intoablenderandpulseuntilsmooth.

TIPIfyoucan,usesoakedanddehydratednuts.Ifyouwanttopreservehomemadepestoforlonger,freezeitinmanageableportionsbyspooningitintoanicecubetray.It’llkeepinthefreezerforupto6months.Whenyouneedit,justsettherequiredamountinabowltothawatroomtemperatureuntilitmelts.

◁CAULI-RICENotonlyiscaulifloweraperfectreplacementforpotatoesandrice,it’salsoidealforthickeningsauceswithoutaddingextracarbsandformakingpizzabases.Ifyou’refollowingahealthy,low-carbdiet,youshouldalwayshavesome

Cauli-Riceonhand.5CUPS(600G/21.2OZ)

5MINS

10TO15MINS

INGREDIENTS1headcauliflower(600g/21.2oz)

NUTRITIONFACTSPERCUP(120G/4.2OZ)

Totalcarbs:6g

Fiber:2.4g

Netcarbs:3.6g

Protein:2.3gFat:0.3g

Energy:30kcal


Removetheleavesandthehardcoreofthecauliflowerandcutitintoflorets.Washthecauliflowerfloretsthoroughlyanddrainwell.Oncedry,runthemthroughahandgraterorfoodprocessorwitharegularbladeoragratingblade;thelatterwillmakethecauliflowerlookmorelikerice.Pulseuntilthefloretsresemblegrainsofrice.(Don’toverdoit—ittakesonlyafewmoresecondstoturnyourCauli-Riceintocauli-puree!)Refrigerateinanairtightcontainerforuptofourdays.CookyourCauli-Riceusingthesemethods:

•Steaming:Placeinasteampotwithboilingwaterandcookfor5to7minutes.

•Microwaving:Transfertheprocessedcauliflowerintoamicrowave-safebowlandcookinthemicrowaveonmedium-highfor5to7minutes.Youwon’tneedanywaterwiththismethod.

•Panroasting:Brieflycookthecauli-riceinapangreasedwithbutterorgheeoradditdirectlytothepotwithwhatevermeatorsauceyouplantoserveitwith.Thismethodaddsextraflavor.

•Baking:Preheattheovento400°F(200°C,orgasmark6).Spreadthegratedcauli-riceoverabakingsheetlinedwithparchmentpaperandcookfor12to15minutes,flippingtwoorthreetimes.Thismethodisusefulwhenyouwantthecauli-ricetobeasdryaspossible.

◁TOASTEDNUTBUTTERHighinhealthymonounsaturatedfats,macadamianutsareessentialtothe

KetoDiet—andwhat’smore,they’redeliciousinthiseasy-to-preparenutbutter.11/2CUPS(400G/14.1OZ)

10MINS

25TO35MINS

INGREDIENTS1cup(130g/4.6oz)macadamianuts1cup(150g/5.3oz)almonds,blanched2cups(120g/4.2oz)desiccatedcoconut,flaked

NUTRITIONFACTSPERSERVING(2tablespoons/32g/1.1oz)

Totalcarbs:5.9g

Fiber:3.6g

Netcarbs:2.3g

Protein:4g

Fat:20.2g

Energy:206kcal


Preheattheovento350°F(175°C,orgasmark4).Spreadthenutsandflakedcoconutevenlyoverabakingsheetandtransfertotheoven.Bakefor12to15minutesuntilslightlybrown.Keepaneyeonthenuts;iftheyburn,theywillhaveanunpleasantbittertaste.

Removefromtheovenandletcoolfor10minutes.Placethecoolednutsandcoconutinafoodprocessorandpulseuntilsmoothandcreamy.Atfirst,themixturewillbedry.Scrapedownthesidesofyourprocessorseveraltimeswitharubberspatulaifthemixturesticks.Thisprocessmaytakeupto10minutesdependingonyourprocessor.

Spoonthebutterintoaglasscontainerandkeeprefrigeratedoratroomtemperature.Tryaddingatablespoon(15g/0.5oz)ofittoasmoothieoruseittothickensaucesormakecookiesChocolateChip&OrangeCookies,here).

◁SPICEDBERRYJAMPairthissugar-freeberryjamwithfull-fatyogurt,oruseitasasecretweaponwhenyou’recreatinglusciouslow-carbdesserts.Youcanuseanyberriesyou

like:eitherfreshorfrozenwillworkjustfine.2CUPS(640G/22.6OZ)

10MINS

20MINS

INGREDIENTS1cup(140g/4.9oz)strawberries1cup(125g/4.4oz)raspberries1cup(140g/4.9oz)blackberries1/2cup(75g/2.6oz)blueberries1/2teaspoongroundgingeror1teaspoonfreshlygratedginger1/2teaspooncinnamon1tablespoon(6g/0.2oz)orangezest1/4teaspoongroundcloves1staranise,ground2tablespoons(20g/0.7oz)erythritolorSwerve10to15dropsliquidstevia2tablespoons(16g/0.5oz)chiaseedsNUTRITIONFACTSPERSERVING(2tablespoons/40g/1.4oz)

Totalcarbs:4.8g

Fiber:2.2g

Netcarbs:2.6g

Protein:0.7g

Fat:0.6g

Energy:24kcal


Washtheberriesandplaceinasaucepan.Addalltheremainingingredientsexceptforthechiaseeds.Bringtoaboilandthenlowertheheat.Cookfor5to8minutes.Removefromtheheat.Removeanddiscardthestaranise.

Addthechiaseedsandmixwell.Letthejamsitforabout15minutesbeforetransferringtoaliddedjar.Storeinthefridgeforuptotwoweeks.

◁CHOCOLATEHAZELNUTBUTTERIfyouloveNutella,you’reinluck!Thisisahealthierversionofthefamous

chocolate-hazelnutspread.It’shighinheart-healthymonounsaturatedfats,andit’ssugar-free.Slatheritonlow-carbpancakesandwafflesoruseitin

ChocolateFatBombshere).2CUPS(490G/17.3OZ)

5MINS

25TO35MINS

INGREDIENTS1cup(150g/5.3oz)hazelnuts1cup(130g/4.6oz)macadamianuts1/2cup(75g/2.6oz)almonds1bar(100g/3.5oz)extra-darkchocolate,85%cacaoormore1tablespoon(15g/0.5oz)extravirgincoconutoil1vanillabeanor1teaspoonsugar-freevanillaextract1tablespoon(5g/0.2oz)cacaopowder,unsweetened2tablespoons(20g/0.7oz)erythritolorSwerve,powdered10to15dropsliquidstevia

Optional:1/2cup(120ml/4floz)coconutmilkorheavywhippingcreamNUTRITIONFACTSPERSERVING(2tablespoons/32g/1.1oz)

Totalcarbs:5.9g

Fiber:2.9g

Netcarbs:3g

Protein:3.9g

Fat:18.7g

Energy:193kcal


Preheattheovento375°F(190°C,orgasmark5).Spreadthehazelnuts,macadamianuts,andalmondsonabakingsheetandtransfertotheoven.Bakeforabout10minutesuntillightlybrowned.

Removefromtheovenandletthenutscoolfor15minutes.Meanwhile,meltthechocolatewiththecoconutoilinawaterbath:Placeabowloverapotwithboilingwaterandletthechocolatemelt,stirringfrequently.Makesurethewaterdoesn’ttouchthebottomofthebowl.

Rubthehazelnutsinyourhandstoremovetheskins:thiswillhelpmakethebuttersmoothandavoidthebittertasteimpartedbytheskins.

Placethenutsintoafoodprocessorandpulseuntilsmooth.Cutthevanillabeanlengthwiseandscrapeouttheseeds.Addthecacaopowder,vanillaseeds,powdered

erythritol,andliquidsteviatothemeltedchocolate.(Topowdertheerythritol,placeitinablenderorcoffeegrinderandpulseuntilpowderyfor15to20seconds.)Pourthechocolatemixtureintothenutmixtureandpulseuntilsmooth.Ifyou’reusingthecoconutmilk,pouritintothehazelnutmixtureandpulseagain.Pourintoaglasscontainerandstoreinthefridgeforupto4weeks.

ChapterThree:BREAKFAST

Whenyougiveupgrainsandotherhigh-carbfoods,youmightfindyourselfscratchingyourheadoverwhattoeatforbreakfast.Withoutbread,pancakes,orcereals,isthereevenanythingleft?Theanswerisyes:realfoodthat’spackedwithnutrients!Eggs,full-fatyogurtandcheese,nonstarchyvegetables,meats,nuts,andberriesarealllow-carbsuperfoods.Thischapterispackedwitheasy-to-makebreakfastmealsthatwillkeepyousatiateduntillunch:nosnackingnecessary.Brilliantketo-friendlybreakfastsarejustafewpagesaway!

KETOEGGSBENEDICTDon’tworry:youdon’thavetoabandonyourfavoritebrunchtreatstogoketo.ReplacetheEnglishmuffinsinthetraditionalrecipewithmyUltimateKeto

Buns(here)foraneasy,low-carbtakeonthisdeliciousclassic.1SERVING

10MINS

15MINS

INGREDIENTS

1servingHollandaiseSauce(here)DashofredwinevinegarPinchofsalt1largepasturedegg1/2UltimateKetoBun(here)2slices(50g/1.8oz)pasturedham1tablespoon(2.5g/0.08oz)choppedfreshherbs(suchaschives,parsley,orbasil)


Totalcarbs:8.4g

Fiber:4.1g

Netcarbs:4.3g

Protein:22.3g

Fat:43.5g

Energy:500kcal


First,maketheHollandaiseSauceandkeepitwarm.Topoachtheegg,fillasmallsaucepanwithwaterandthenaddtheredwinevinegarandthesalt.Bringtoaboiloveramedium-highheat.

Cracktheeggintoacup.Whenthewaterisboiling,lowerthecupintothewaterandgentlyslidetheeggintothesaucepan.Reducetheheattolowandcookforthreeminutes.(Useatimertopreventovercooking.)

Removetheeggfromthehotwaterwithaslottedspoonandplaceitintoabowlofcoldwaterforaboutaminute:thiswillpreventtheeggfromcontinuingtocook.Thenremovetheegganddrainitonakitchentowel.

SetthehalvedUltimateKetoBunonaservingplate.Topwithasliceofhamortwo(ifthin),followedbythepoachedegg,andthentopwiththeHollandaiseSauce.Finishwiththechoppedherbs.

BAKEDSCOTCHEGGSThisistheultimatecomfortfood!MaketheseBakedScotchEggswithhomemadeporksausagemeatanduseporkrindsinplaceofbreading.It’san

extralow-carbmealthat’sgreatforeitherbreakfastorlunch.4SERVINGS

20MINS

45MINS

INGREDIENTS4largepasturedeggs

SausageMeat1tablespoon(15g/0.5oz)ghee1package(100g/3.5oz)ham0.9pounds(400g)groundpork,20%fat2teaspoonspaprika1teaspooneachdriedsageandmarjoram1/4teaspoongroundcloves1/2teaspoonchileflakessaltandblackpeppertotaste“Breading”1/2cup(25g/0.9oz)groundporkrinds2tablespoons(14g/0.5oz)flaxmealPinchsaltandpepper



Totalcarbs:2.8g

Fiber:1.7g

Netcarbs:1.1g

Protein:32.3g

Fat:33g

Energy:450kcal


Preheattheovento350°F(175°C,orgasmark4).First,hardboiltheeggs.

Greaseapanwithgheeandaddtheslicedham.Cookoveramedium-highheatforjustabout3minutesuntillightlybrowned.(Alternatively,youcanusebaconinsteadofham:justomittheghee.)

Inabowl,mixthegroundporkwiththebrownedham,paprika,sage,marjoram,groundcloves,chiliflakes,salt,andblackpepper.Dividethemeatintofourparts,soyoudon’tendupwithspareeggs.

Flattenthemeatandcreatehand-sizeburgers.Placetheegginthemiddleoftheburgerandwrapthemeataroundit.Makesuretheeggiscoveredcompletely.

Mixthegroundporkrindswithflaxmealandseasonwithsaltandpepper.AddtheParmesancheeseifusing.Rollthemeat-wrappedeggsintheporkrindmixtureuntilthoroughlycoated.

Placethebreadedmeatonabakingsheetlinedwithparchmentpaper.Transfertotheovenandbakeforabout25minutes.Servehotwithmayonnaise,mustard,ketchup,orBBQsauce.

EASTERNEUROPEANHASHAddsuper-healthysauerkrauttoyourdietwiththistoothsomebreakfasthash.Packedwithceleriacandcrownedwithpasturedsausages,it’sbestwhenit’s

toppedwithafriedeggortwo.2SERVINGS

15MINS

15MINS

INGREDIENTS4medium(260g/9.2oz)gluten-freesausages1medium(160g/5.6oz)celeriac1small(70g/2.5oz)whiteonion,peeledandchopped1cup(150g/5.3oz)sauerkraut1/2teaspooncarawayseeds2tablespoons(30g/1.1oz)gheeorbutterSaltandfreshlygroundblackpepper,totasteOptional:2largepasturedeggs,friedNUTRITIONFACTSPERSERVING

Totalcarbs:15.6g

Fiber:5.3g

Netcarbs:10.3g

Protein:24.4g

Fat:38.4g

Energy:497kcal


Greaseapanwithgheeandheat.Placethesausagesinthehotpanandcookuntilbrowned.Turntwotothreetimestoensurethemeatisevenlycooked.Whendone,removethesausagesfromthepanandkeepwarm.Setthepanaside.

Peelandslicetheceleriacwithajuliennepeeleroravegetablespiralizer.Ifyoudon’thaveeither,usethebiggestholesonyourboxgrater.

Puttheonioninthepanyouusedforthesausages.Cookovermedium-highheatforabout2minutes,stirringfrequently.Addtheceleriacandcookforanother8minutes:continuetostirfrequently.

Addthesauerkrautandcarawayseedsandcombinewell.Seasonwithsaltandblackpepper.Heatthemixturethroughforaboutoneminuteuntilthesauerkrautiswarm.Topwiththesausagesandfriedeggs,ifusing.

◁ZUCCHINI&PUMPKINHASHThiseasy,hearty,low-carbmealisn’tjustforbreakfast:it’sfabulousatany

timeoftheday.2SERVINGS

10MINS

25MINS

INGREDIENTS1tablespoon(15g/0.5oz)ghee,lard,orcoconutoil1clovegarlic,peeledandsliced4slices(60g/2.1oz)thinly-cutbacon,sliced7.1ounces(200g)beef,ground1cup(120g/4.2oz)pumpkin,diced1/2teaspoonpaprika1/4teaspooncinnamon2medium(400g/14.1oz)zucchini,dicedSaltandfreshlygroundblackpepper,totasteOptional:FriedpasturedeggsorslicedavocadoNUTRITIONFACTSPERSERVING

Totalcarbs:11.2g

Fiber:2.7g

Netcarbs:8.5g

Protein:24.5g

Fat:35.8g

Energy:460kcal


Greaseapanwithgheeandthenthrowinthegarlicandcookoveramediumheatforjustaminute.Addthebaconandcookuntilcrispy.Thenaddthegroundbeefandcookuntilbrowned.

Addthedicedpumpkinandcookfor5moreminutes.Addpaprika,cinnamon,anddicedzucchini.Seasonwithsaltandblackpeppertotaste.Cookforanother10to15minutes,stirringfrequently.Removefromtheheatandsetaside.Serveimmediately.Topwithfriedeggsorslicedavocado,ifyouwish.

◁CHORIZO&KALEHASHLeafygreensaren’tjustnutrient-dense;they’realsoverylowincarbs,whichmeansthey’reaKetoDietstaple.Andtheystandupsowelltochorizo’slively

flavor!2SERVINGS

10MINS

25MINS

INGREDIENTS1package(300g/10.6oz)dark-leafkale1small(100g/3.5oz)rutabaga2tablespoons(30g/1.1oz)ghee1medium(60g/2.1oz)redonion,peeledandfinelychopped7.1ounces(200g)groundpork2ounces(56g)Spanishchorizoorsalami,slicedSaltandfreshlygroundblackpepper,totasteOptional:FriedpasturedeggsorslicedavocadoNUTRITIONFACTSPERSERVING

Totalcarbs:13.7g

Fiber:6.3g

Netcarbs:7.4g

Protein:29.8g

Fat:49.6g

Energy:608kcal


Washandtearthekaleinto2-inch(5cm)pieces.Peelanddicetherutabagaoruseajuliennepeelertocreatethin“noodles.”

Greasealargepanwithgheeandplaceonmedium-highheat.Whenthepanishot,tossintheonion.Cookforjustabout3minutes.Whentheonionislightlybrowned,addtheporkandcookforabout5minutes,stirringfrequently.Next,addthekaleandrutabagaandcookfor10to15minutes.Stiroftentoavoidburning.

Meanwhile,cookthechorizoinaseparatepanuntilcrispy.Addthechorizoandthejuicestothepanwithkalewhendone.Seasonwithsaltandblackpetter.Serveimmediately.

◁LOW-CARBLATKESItmightseemtoogoodtobetrue,butit’snot:youcanmakepotato-freelatkes!Servethesewithsourcream,afriedegg,oradollopofguacamole

UltimateGuacBurger(here).8LATKES

15MINS

40MINS

INGREDIENTS1medium(400g/14.1oz)rutabaga1teaspoonsalt1small(70g/2.5oz)whiteonion,peeledandslicedintosmallrings1largepasturedegg1/4cup(40g/1.4oz)flaxmeal1tablespoon(8g/0.3oz)psylliumhuskpowder2teaspoonsdriedmarjoramFreshlygroundblackpepper4tablespoons(60g/2.1oz)ghee,lard,orcoconutoil

NUTRITIONFACTSPERSERVING(2latkes)

Totalcarbs:14.6g

Fiber:7.1g

Netcarbs:7.5g

Protein:4.9g

Fat:20.7g

Energy:252kcal


Peeltherutabagaandthenuseajuliennepeeleroravegetablespiralizertocreatethinrutabaga“noodles.”Seasonwith1/2teaspoonsaltandletrestfor20minutes.

Useapapertoweltopattheexcessmoistureofftherutabaga.Next,placeboththerutabagaandonionintoamixingbowlandaddtheegg,flaxmeal,psylliumpowder,andmarjoram.Seasonwiththeremainingsaltandpepperandmixuntilwellcombined.

Heat2tablespoons(30g/1.1oz)ofghee,lard,orcoconutoilinapanoveramediumheat.Spoonthemixtureintothepantocreatetwotofourlatkesatatime.Flatteneachlatkewiththebackofaspatula.Cookfor10minutesoneachsideuntilgoldenbrown.

Greasethepanwithmoregheeasneededandrepeatwiththeremainingmixture.Whendone,serveimmediately.

◁SPANISHEGGSThisspicytakeonbakedeggsisthebestwaytowakeuplazytastebudsonaweekendmorning.It’sgreatonitsownorwithUltimateKetoBuns(here).

2SERVINGS

10MINS

30MINS

INGREDIENTS2tablespoons(30g/1.1oz)ghee,lard,orcoconutoil1/2small(30g/2.1oz)redonion,peeledandsliced1clovegarlic,crushed1medium(120g/4.2oz)redpepper,seededandsliced1smallhotchilepepper2largepasturedeggs1cup(240g/8.5oz)dicedcannedtomatoes2tablespoons(8g/0.3oz)choppedfreshparsleySaltandfreshlygroundblackpepper,totaste

Optional:1/2cup(56g/2oz)cheddarcheese,gratedNUTRITIONFACTSPERSERVING

Totalcarbs:10.9g

Fiber:2.9g

Netcarbs:8.1g

Protein:8.3g

Fat:20.2g

Energy:257kcal


Preheattheovento400°F(200°C,orgasmark6).Greasealargepanwiththeghee,lard,orcoconutoil,andaddtheonionandgarlic.Cookuntiltranslucentandthenaddtheredpepperandchilepepper.Mixfrequentlyandcookforabout10minutes.

Stirinthetomatoesandparsley,savingsomeparsleyforgarnish.Cookforaboutaminute.Seasonwithsaltandblackpepperandtakeofftheheat.Spoonthemixtureintotwoovenproofdishes.Makeahollowinthemiddleofthemixtureineachdishandcrackaneggintoeach.Toptheeggswithgratedcheddarcheese,ifyoulike.Bakeintheovenfor15to20minutes.

Theeggsaredonewhenthewhitesarecookedandtheyolksarestillrunny.Removefromtheoven,sprinklewithsomemorechoppedparsley,andserveimmediately.

◁BREAKFASTFRITTATAThiseasy,hearty,low-carbmealisn’tjustforbreakfast:it’sfabulousatany

timeoftheday.6SERVINGS

10MINS

40TO45MINS

INGREDIENTS10.6ounces(300g)groundbeef

1tablespoon(15g/0.5oz)DijonMustard(here)2clovesgarlic,crushed1teaspoonsalt2tablespoons(30g/1.1oz)ghee,lard,orcoconutoil1largepackagespinach,fresh(250g/8.8oz)orfrozen(275g/9.7oz)10largepasturedeggs2tablespoons(4g/0.14oz)choppedfreshparsley1teaspoondriedmarjoramFreshlygroundblackpepper8.8ounces(250g)softgoatcheese,crumbled4slices(60g/2.1oz)thinly-cutbacon,choppedNUTRITIONFACTSPERSERVING

Totalcarbs:3.4g

Fiber:1.4g

Netcarbs:2g

Protein:29.9g

Fat:34.8g

Energy:450kcal


Preheattheovento400°F(200°C,orgasmark6).Inabowl,combinethebeef,Dijonmustard,crushedgarlic,andhalfofthesalt.Mixwell.Formthemixtureintosmallmeatballsandsetaside.

Washanddrythespinachifusingfresh.Greasealargepanwithghee,lard,orcoconutoilandaddthespinach.Cookuntilwiltedandremovefromtheheat.

Cracktheeggsintoalargebowlandwhiskwithafork.Addtheherbsandseasonwithsaltandblackpepper.Pourtheeggsintoalargecaseroledish.

Addthespinach,crumbledgoatcheese,andrawmeatballstotheeggs.Finishwiththeslicedbacon.Bakefor40to45minutes.Letthefrittatastandforafewminutesbeforeserving.

SPINACH&FETACREPESThisrecipetakesitsinspirationfromGreekcuisine,andit’sbothhealthyandfilling:onecrepeisgreatasastarter,andtwoareenoughtokeepyougoing

untillunch.2SERVINGS

10MINS

15MINS

INGREDIENTS

2servings(4medium-sized)EssentialKetoCrepes(here)1mediumpackagespinach,fresh(150g/5.3oz)orfrozen(160g/5.6oz)2tablespoons(30g/1.1oz)ghee,lard,orcoconutoil1clovegarlic,crushed1tablespoon(8g/0.3oz)choppedfreshparsley1tablespoon(6g/0.2oz)choppedfreshmintOptional:pinchgroundsumacFreshlygroundblackpepper,totaste1largepasturedegg1cup(150g/5.3oz)crumbledfetacheeseSalt,totaste


Totalcarbs:12.4g

Fiber:4.5g

Netcarbs:7.9g

Protein:26.4g

Fat:53.1g

Energy:630kcal


Preparethecrepes.Washanddrythespinachifusingfresh.Greasealargepanwithghee,lard,orcoconutoil.Whenhot,addthecrushedgarlicandcookforaminute.Tossinthespinachandcookuntilwiltedorthawed.Addthechoppedherbs,theblackpepper,andthesumac,ifusing.

Crackintheeggandcookforanother2to3minutes,stirringfrequently.Addthefetacheeseandcookforanotherminutewhilestirring.Takeofftheheatandseasonwithsaltifneeded.

Placeaquarterofthefillingoneachcrepe.Foldeachcrepeinhalftwiceandserveimmediately.Foradairy-freealternativetofetacheese,trySimpleShreddedChicken(here).

◁EGGMUFFININACUPWhat’sthespeediestwaytowhipupahealthybreakfast?Theansweris

simple:theseone-minuteeggmuffins!1SERVING

5MINS

5MINS

INGREDIENTS1/3cup(56g/2oz)choppedvegetables,suchasbroccoli,asparagus,orspinach1tablespoon(15g/0.5oz)gheeorbutter1tablespoon(6g/0.2oz)sun-driedtomatoes,drainedandchopped3tablespoons(15g/0.5oz)gratedParmesancheese,orasliceofcrispybacon1largepasturedeggPinchsaltandpepperNUTRITIONFACTSPERSERVING

Totalcarbs:5.1g

Fiber:1.7g

Netcarbs:3.4g

Protein:13.4g

Fat:24.6g

Energy:294kcal


Placeallthevegetablesexceptthespinach,ifyou’reusingit,intoalargemugwith1tablespoon(15g/0.5oz)ofghee.Cooktheminthemicrowavefor1minuteifthevegetablesareprecookedorfor2to3minutesforrawvegetables.

Addthespinachandcheeseorcrispybaconandcrackintheegg.Seasonwithsaltandblackpepper,andputthemugbackintothemicrowaveforanotherminute.

TIPYoucaneasilymakethisquickmealatwork:Juststorealltheingredientsinanairtightcontainerandthenplaceinamug,crackintheegg,andcookinamicrowave.

VANILLAPROTEINWAFFLESWhodoesn’tlovewaffles?Andthey’resoeasytoprepare.Makeabatchinadvanceandstoretheminthefreezer:thatway,you’llalwayshaveahealthy

breakfastonhand.4WAFFLES

10MINS

15MINS

INGREDIENTS1/4cup(30g/1.1oz)coconutflour1/4cup(25g/0.9oz)wheyproteinpowderorpasturedeggwhiteproteinpowder,vanillaorunflavored1/4teaspoonbakingsoda1/2teaspooncreamoftartar1tablespoon(10g/0.4oz)erythritolorSwerve2largepasturedeggs1/2cup(120ml/4floz)almondmilk2tablespoons(30ml/1floz)meltedextravirgincoconutoil1vanillabeanor1teaspoonsugar-freevanillaextract10to15dropssteviaOptional:4tablespoons(80g/2.8oz)SpicedBerryJam(here)or2tablespoons(30g/1.1oz)butter

NUTRITIONFACTSPERSERVING(2waffles)

Totalcarbs:7.2g

Fiber:3.8g

Netcarbs:3.4g

Protein:19g

Fat:20.7g

Energy:294kcal


Siftthecoconutflourtoavoidanylumps.Placeallthedryingredientsinabowlandmixwell.Setaside.

Inanotherbowl,crackintheeggsandaddthealmondmilk,meltedcoconutoil,vanilla,andliquidsteviaandwhiskwell.Addthedryingredientstotheeggmixtureandcombinewell.

Pourthebatterintoawafflemakerandthencloseandcookforaminuteortwo(theexacttimedependsonthewafflemaker).ServewithbutterorSpicedBerryJam.

Storeanyleftoverwafflesinanairtightcontainerinthefridgeforuptofivedaysorfreezeforlonger.

TIP

Whenitcomestoproteinpowders,Irecommendwheyproteinisolate:ithasnoartificialsweetenersorcolorings,andit’sGMO-andhormone-free.Ifyoupreferonewithsweeteners,getonewithnoaspartameorartificialadditives.Justremember:Theamountoftotalcarbohydratesper100gshouldbenomorethan6g.Insteadofwheyprotein,youcanalsouseeggwhitepowderorgelatinpowderfromgrass-fedcows.

◁CRISPYBACONPANCAKESThisisadelicious,sweet-and-salty,keto-friendlybreakfastthat’sperfectfor

longSundaymornings.8PANCAKES

15MINS

30MINS

INGREDIENTS

Pancakes8slices(120g/4.2oz)ofthinly-cutbacon1/4cup(30g/1.1oz)coconutflour3/4cup(75g/2.6oz)almondflour1/4cup(25g/0.9oz)wheyproteinorpasturedeggwhiteprotein,vanillaorunflavored1/4cup(40g/1.4oz)erythritolorSwerve,powdered1/2teaspoonbakingsoda1teaspooncreamoftartar4largepasturedeggs1/4cup(55g/1.9oz)coconutoil,gheeorbutter,meltedplusmoreforfrying1/2cup(120ml/4floz)almondmilk(or1/4cup[60ml/2floz]coconutmilkplus1/4cup[60ml/2floz]water)10to15dropsliquidsteviaChocolatedip2tablespoons(10g/0.4oz)cacaopowder,unsweetened1/4cup(55g/1.9oz)extravirgincoconutoil2tablespoons(20g/0.7oz)erythritolorSwerve,powderedNUTRITIONFACTSPERSERVING(2pancakes)

Totalcarbs:9.7g

Fiber:4.9g

Netcarbs:4.8g

Protein:21.3g

Fat:51.2g

Energy:564kcal


First,preparethecrispybacon.Preheattheovento375°F(190°C,orgasmark5).Lineabakingsheetwithparchmentpaper.Laythebaconstripsoutflatonthepaper,leavingspacesotheydon’toverlap.Placethetrayintheovenandcookforabout10to15minutesuntilthebaconisbrowned.Removethetrayfromtheovenandtransferthebacontoaservingplate.

Forthepancakes,firstcombinethecoconutflour,almondflour,wheyproteinpowder,erythritol,bakingsoda,andcreamoftartarintoabowlandmixwell.

Cracktheeggsinaseparatebowlandaddthemeltedcoconutoil,almondmilk,andliquidstevia.Slowlyaddthedryingredientstothewetandkeepmixinguntilwellcombined.

Heatalargepangreasedwithcoconutoil.Whenhot,pourinthebatter:youcanuseapipingbagforpreciseshapesoraregularspoonforovalpancakes.

Asthepancakesarecooking,topeachonewithasliceofcrispybaconandcookuntilsmallbubblesstarttoappearalongtheedgesofeachpancake.Thenfliptotheothersideandcookforanotherminute.

Forthechocolatedip,mixthecacaopowder,meltedcoconutoil,anderythritolandservewiththepancakes.

VANILLA&BERRYCHIAPARFAITChiaseedsarehighinfiberandmineralsandlowinnetcarbs,whichmeansthey’regreatforinducingsatietyandpromotinghealthyweightloss.There’s

finallyahealthywaytoenjoydessertforbreakfast!2SERVINGS

5MINS

5MINS+CHILLING

INGREDIENTS1vanillabean(or1teaspoonsugar-freevanillaextract)1/4cup(30g/1.1oz)chiaseeds3/4cup(180ml/6floz)almondmilk1/4cup(60ml/2floz)coconutmilk5to10dropsliquidsteviaOptional:2tablespoons(20g/0.7oz)erythritolorSwerve,powdered1/3cup(70g/2.5oz)SpicedBerryJam(here)1/2cup(115g/4.1oz)sourcreamorcreamedcoconutmilkNUTRITIONFACTSPERSERVING

Totalcarbs:13.9g

Fiber:7.9g

Netcarbs:6g

Protein:5.8g

Fat:23.8g

Energy:279kcal


Cutthevanillabeanlengthwiseandscrapeouttheseeds.Mixthevanillaseeds,chiaseeds,almondmilk,andcoconutmilk.(Ifyoupreferasmoothtexture,usegroundchiaseedsinsteadofwhole.)Sweetenwithliquidsteviatotasteandaddtheerythritol,ifusing.Letthemixturesitinthefridgeforatleast15minutesorovernight.

Then,startlayeringtheparfait.Dividehalfofthechiaseed“pudding”betweentwoglassjarsandreservetheotherhalfforlater.AddalayerofSpicedBerryJam,thenalayerofsourcream,andrepeatuntilalltheingredientshavebeenused.Serveimmediatelyorkeepinthefridgeforuptothreedays.

HOWTOCREAMCOCONUTMILKInsteadofsourcream,youcanusecreamedcoconutmilk.Tocreamcoconutmilk,simplyplacethecaninthefridgeovernight.Then,openthecanandspoonoutthesolidifiedcoconutmilk.Discardtheliquids.Donotshakethecanbeforeopening.

◁PUMPKINMUGCAKEFresh,hot,low-carbpumpkinmuffinsthatarereadyinjusttwominutes?Yes,

please!1SERVING

5MINS

5MINS

INGREDIENTS2tablespoons(40g/1.4oz)pumpkinpuree1tablespoon(12g/0.4oz)coconutflour2tablespoons(16g/0.6oz)almondflour1tablespoon(8g/0.3oz)chiaseeds,ground1largepasturedegg1tablespoon(15g/0.5oz)coconutoil,ghee,orbutter2tablespoons(20g/0.8oz)erythritolorSwerve1/2teaspoonpumpkin-spicemix(cinnamon,nutmeg,ginger,clovesandallspice)1/8teaspoonbakingsodaOptional:5to10dropsliquidsteviaOptional:adollopoffull-fatyogurt,whippedcream,sourcream,orcoconutmilk


Totalcarbs:14.6g

Fiber:8.2g

Netcarbs:6.3g

Protein:13.9g

Fat:31.3g

Energy:385kcal


Placealltheingredientsinamicrowave-safemugandmixwithaspoon.Microwaveonhighforabout2minutes.Servewithfull-fatyogurt,sourcream,orcreamedcoconutmilk.

◁CHOCOLATE&ORANGESPICEDGRANOLAGrain-freegranolaiseasytoprepare,andit’sperfectforbreakfast,ahealthy

dessert,oraquicksnack.10SERVINGS

5MINS

1HOUR

INGREDIENTS

DryIngredients1cup(140g/5oz)almonds1cup(100g/3.5oz)pecans1cup(75g/2.6oz)shreddeddesiccatedcoconut1cup(60g/2.1oz)flakeddesiccatedcoconut1/2cup(50g/1.8oz)almondflour1/4cup(30g/1.1oz)chiaseeds1/4cup(30g/1.1oz)pumpkinseeds1/2cup(50g/1.8oz)wheyproteinorpasturedeggwhiteproteinpowder,chocolateorunflavored1/2cup(80g/2.8oz)erythritolorSwerve1/4cup(20g/0.7oz)cacaopowder,unsweetened2tablespoons(12g/0.4oz)freshorganicorangezest(or1tablespoon/6g/0.2ozdried)1tablespoon(7g/0.25oz)cinnamon1/2teaspoonsaltWetIngredients1largepasturedeggwhite1/4cup(56g/2oz)butter,gheeorcoconutoil,melted15to20dropsliquidstevia2tablespoons(30ml/1floz)water

NUTRITIONFACTSPERSERVING(1/2cup/80g/2.8oz)

Totalcarbs:15.7g

Fiber:10.6g

Netcarbs:5.1g

Protein:13.2g

Fat:28.9g

Energy:344kcal


Preheattheovento300°F(150°C,orgasmark2).Roughlychopthealmondsandpecans.Placeallthedryingredients—thealmondsthroughthesalt—inamixingbowlandcombinewell.

Addtheeggwhite,meltedbutter,ghee,oroil,liquidstevia,andwater.Mixwelluntilthemixtureresemblescrumblydough.

Transferthemixturetoabakingsheetlinedwithparchmentpaper.Bakefor30to40minutes,turninghalfwaythroughthecookingprocess.Removefromtheovenandletthegranolacool.

Whenit’sreachedroomtemperature,transferthegranolatoaglasscontainerandhaveitforbreakfast!Serveitwithcoconutmilk,almondmilk,cream,full-fatyogurt,orsourcream.

◁SWEETCINNAMONROLLSGraboneofthesefluffy,sweetcinnamonrollsforaquickbreakfastorfora

satisfyingdessert:they’rehighinfiberandwillkeephungeratbay.10ROLLS

20MINS

1HOUR

INGREDIENTS

Dough2cups(200g/7.1oz)almondflour1/3cup(40g/1.4oz)coconutflour1/4cup(25g/0.9oz)wheyproteinoreggwhiteproteinpowder,vanillaorunflavoredormorealmondflour2/3cup(80g/2.8oz)psylliumhuskpowder1/2cup(80g/2.8oz)erythritolorSwerve,powdered15to20dropsliquidstevia1/4teaspoonsalt1teaspoonbakingsoda2teaspoonscreamoftartar2largepasturedeggs6largepasturedeggwhites

11/4cup(300ml/10.1floz)hotwater

Filling2tablespoons(30g/1.1oz)coconutoil,ghee,orbutter,softenedbutnotmelted1tablespoon(8g)cinnamon1/4cup(40g/1.4oz)erythritolorSwervePinchsaltIcing1/3cup(80g/2.8oz)coconutbutter,melted1tablespoon(15g/0.5oz)extravirgincoconutoil,meltedOptional:10to15dropsliquidsteviaor2tablespoons(20g/0.7oz)erythritolorSwerve,powederedNUTRITIONFACTSPERROLL

Totalcarbs:14.7g

Fiber:10.4g

Netcarbs:4.4g

Protein:7.7g

Fat:19.6g

Energy:230kcal


Preheattheovento325°F(165°C,orgasmark3).Tomakethedough,placethealmondflour,coconutflour,proteinpowder,andpsylliumhuskpowderintoamixer.(Note:Don’t

usewholepsylliumhusks;runthemthroughablenderoracoffeegrinderifnecessary.)Addpowderederythritol,salt,bakingsoda,andcreamoftartarandmixuntilwellcombined.Addtheeggsandeggwhitesandprocesswell.Pourinthehotwaterandprocessuntilwellcombined.

Layoutasheetofparchmentpaperorfoilonaflatworksurface.Transferthedoughtotheparchmentpaperandflattenwithyourhands.Placethedoughonparchmentpaperonaflatworksurfaceandsetanotherpieceofparchmentorfoilontop.Rollthedoughoutuntilthin,about1/2-inch-thick(1.3cm)rectangularshape.Thesidesshouldbeabout14inches(36cm)long.Meanwhile,preparethefilling.Mixthesoftenedcoconutoil,cinnamon,erythritol,andsaltuntilcreamy.

Spreadthecinnamonfillingoverthedough,leavinga1/2-to1-inch(1.3to2.5cm)spacealongeachside.Rollupthedoughandcutitinhalf.Thencuteachhalfinto5piecestocreate10equalservings.

Placealltherollscut-sidedownonalargebakingtrayexceptthefirstandlastslices:setthesecut-sideup.Transferthetraytotheovenandbakeforabout40minutes.Whendone,removethetrayfromtheovenandleavethecinnamonrollstocool.

Preparetheicingbymixingthemeltedcoconutbutterwithcoconutoil.Optionally,addsteviaorerythritolandmixwell.Drizzlethecoconutbuttermixtureoverthecooledrolls.Storeinacoolplaceforuptothreedaysorinthefridgeforuptoaweek.

TIPDon’twastetheeggyolks!Keepthemforotherrecipes,likeLambAvgolemono(here),KetoCrèmeBrûlée(here),Mayonnaise(here),orHollandaiseSauce(here).

◁FLUFFYCOCOA&BERRYOMELETAsweetomeletthat’saslightasachocolatecloud,myFluffyCocoa&Berry

Omeletmakesagreatweekendbreakfasttreat.1SERVING

10MINS

15MINS

INGREDIENTS2tablespoons(20g/0.7oz)erythritolorSwerve,powderedOptional:5to10dropsliquidstevia,forasweetertaste3largepasturedeggs1tablespoon(5g/0.2oz)cacaopowder1/4teaspooncreamoftartar1tablespoon(15g/0.5oz)gheeorcoconutoil1/3cup(50g/1.8oz)mixedberries(strawberries,raspberries,blueberriesorblackberries)Optional:Dollopofwhippedcream,sourcream,orcreamedcoconutmilkNUTRITIONFACTSPERSERVING

Totalcarbs:10g

Fiber:2.8g

Netcarbs:7.2g

Protein:20.3g

Fat:30g

Energy:383kcal


Settheoventobroilat500°F(260°C,orgasmark10).Toensurethattheomelethasasmoothtexture,placetheerythritolintoablenderandpulseuntilpowdered.

Separatetheeggwhitesfromtheyolks.Puttheeggyolksintoabowlandsetaside.Usinganelectricmixerorahandwhisk,startwhiskingtheeggwhitesandaddthecreamoftartarasyougo.Addintheerythritol,liquidstevia(ifusing),andcacaopowderandbeatuntiltheeggwhitescreatesoftpeaks.

Inanotherbowl,mixtheeggyolkswithaforkandthengentlyfoldintheeggwhites.Mixgentlysoyoudon’tdeflatetheeggmixture.

Meanwhile,washtheberriesandpatthemdry.Greaseahotovenproofpanwithghee,foldintheomeletmixture,andthensprinklewiththeberries.Cookonlowheatforabout5minutesuntilthebottomoftheomeletstartstobrown.Atthatpoint,removefromthestovetopandplaceintheovenunderthebroilerforabout5minutes.

Whendone,thetopshouldbeslightlybrownandcrispywhiletheinsideisstillsoft.Optionally,topwithwhippedcream,sourcream,orcreamedcoconutmilk.

◁HOTKETOPORRIDGEThehealthyfatsandproteininthissugar-andgrain-freeporridgewillhelp

youstayfullerforlonger.2SERVINGS

5MINS

10MINS

INGREDIENTS1/4cup(65g/2.3oz)ToastedNutButter(here)2tablespoons(12g/0.4oz)shreddeddesiccatedcoconut2tablespoons(20g/0.7oz)pecannuts,roughlychopped2tablespoons(16g/0.5oz)chiaseeds2tablespoons(30ml/1floz)coconutmilkorheavywhippingcream1/4cup(60ml/2floz)almondmilk1largepasturedegg1/2teaspooncinnamon

Optional:5to10dropsstevia,1ouncedarkchocolateor1/4cupberries


Totalcarbs:13.1g

Fiber:8.7g

Netcarbs:4.5g

Protein:11.3g

Fat:36.8g

Energy:408kcal


Combinealltheingredientsinasaucepanandmixuntilwellcombined.Cookforabout3to5minutes,stirring,untiltheeggiscooked.Addafewdropsofliquidsteviaorservewithextradarkchocolateorberries,ifyoulike.

ChapterFour:SAVORYSNACKS

Sometimes,lifegetsintheway,andyoujustdon’thavetimetocookafullketo-friendlymealwhenyou’dliketo.Sobesuretohaveasupplyofthesesavorysnacksonhand:thatway,youwon’tbetemptedtoresorttosugaryorcarb-ladenconveniencefoods.Simpletomake,portable,highinhealthyfats,andlowincarbs,therecipesinthischapterareheretohelp.They’reexactlywhatyouneedifyou’vegotabusydayaheadofyouattheofficeorifyouneedalittlesomethingtokeepyougoinguntildinnertime.

SAVORYFATBOMBSThisisasavoryalternativetothepopularfatbombs—andthey’regreatfora

fatfast!6TRUFFLES

10MINS

1HOUR

INGREDIENTS3.5oz(100g)creamcheese1/4cup(55g/1.9oz)butter2large(60g/2.1oz)slicesofbacon1medium(15g/0.5oz)springonionorchives1clovegarlic,crushedSaltandfreshlygroundblackpepper,totasteNUTRITIONFACTSPERTRUFFLE

Totalcarbs:0.6g

Fiber:0.1g

Netcarbs:0.5g

Protein:2.1g

Fat:11.7g

Energy:108kcal


Placethecreamcheeseintoabowl.Cutthebutterintosmallerpiecesandaddtothecreamcheese.Leaveatroomtemperaturetosoften.

Meanwhile,preparethebacon.Crispupthebacononbothsidesinhotpanandsetaside.Letthebaconcoolslightlybeforebreakingitupintosmallpieces.

Chopthespringonionandsoakinabowlofwaterforoneminute:allthedirtwillsettleatthebottomofthebowl.Removethechoppedonionanddrainwellonapapertowel.

Addthegarlictotheroom-temperaturecreamcheeseandbutter.Mixwellusinganelectricbeaterorahandwhisk.

Addthebacongreaseandbaconpieces.Setsomebaconasidefortopping.Seasonwithsaltandblackpepperandmixwell.

Lineacleantraywithparchmentpaperanduseaspoontocreatesmallmoundsofthemixture(about2tablespoons/30g/1.1ozeach).Placeinthefridgefor30to60minutestoset.Alternatively,simplytransferthemixturetoanairtightcontainerandrefrigerate:whenreadytoserve,justspoonout2tablespoons(30g/1.1oz)perserving.Storeinthefridgeforupto3days.

◁KETOHUMMUSTraditionalhummus,whichismadefromchickpeas,ishighincarbs.Thisversion

isbothlow-carbandpaleo-friendly!4SERVINGS

5MINS

10TO15MINS

INGREDIENTS5.3ounces(150g)macadamianutsOptional:Handful(30g/1.1oz)cashewnuts3clovesgarlic,peeled1/4cup(60g/2.1oz)tahini1/4cup(60ml/2floz)extravirginoliveoil2to4tablespoons(30to60ml)lemonorlimejuice1/4cup(60ml/2floz)water2tablespoons(4g/0.1oz)choppedfreshtarragon(orbasilorparsley)1/2teaspoonsaltFreshlygroundblackpepperNUTRITIONFACTSPERSERVING

Totalcarbs:10.3g

Fiber:4.8g

Netcarbs:5.5g

Protein:5.8g

Fat:50.5g

Energy:490kcal


Preheattheovento350°F(175°C,orgasmark5).Placethemacadamianuts(andcashews,ifusing)onabakingsheetandroastintheovenforabout10minutes,stirringonceortwicetopreventburning.

Mashthepeeledgarlicbeforeblendingtoavoidleavinglargepiecesinthesauce.

Placetheroastednuts,garlic,andtahiniinablender.Addextravirginoliveoil,limeorlemonjuice,andwater.Blenduntilsmoothandtransfertoabowl.

Addthechoppedherbs.Seasonwithsaltandblackpepperandmixwell.Servewithfreshly-cutvegetablessuchascucumbers,celerystalks,orbellpeppers.

◁BACONDEVILEDEGGSBaconandeggsaren’tjustforbreakfast!Thesedeviledeggsareaclassic

ketosnackforanytimeofday.4SERVINGS

10MINS

20MINS

INGREDIENTSWater4largepasturedeggs3largeslices(90g/3.2oz)ofbacon1/2teaspoonsaltFreshlygroundblackpepper1/4cup(55g/1.9oz)mayonnaiseNUTRITIONFACTSPERSERVING(2deviledeggs)

Totalcarbs:0.6g

Fiber:0.1g

Netcarbs:0.6g

Protein:9.5g

Fat:21.8g

Energy:237kcal


Preheattheovento375°F(190°C,orgasmark5).Fillasmallsaucepanuptothree-quartersfullwithwater.Hardboiltheeggsandthentransferthemtoabowlfilledwithcoldwater.

Meanwhile,laythebacononacookingrackandsetitonatraytocollectthebacongrease.Placethetrayintheovenandcookforabout10to15minutesuntilthebaconisbrowned.(Thetotalcookingtimedependsonthethicknessofthebaconslices.)

Halvetheeggslengthwise.Scooptheeggyolksintoasmallbowlandsettheemptyeggwhitesaside.Addthebacongreasetotheyolks,seasonwithsaltandblackpepper,andthenmashtheyolkswithafork.Addthemayonnaise.Crumblethebaconintothebowlandmixwell.Keepsomebaconasideforgarnish.Toptheeggwhitehalveswiththeeggyolkmixtureandtheremainingbaconandservetheeggsbythemselvesorontopoflettuceleaves.

◁CURRIEDCOCONUTCHIPSTrustme:you’lltotallyfallinlovewiththeseketo-friendlychips.Theymakea

supersnackwhenyou’retryingtoavoidsweettreats.4SERVINGS

5MINS

10MINS

INGREDIENTS2tablespoons(30ml/1floz)extravirgincoconutoil,melted1teaspooncurrypowder1teaspoongarlicpowder1/4teaspooncayennepepper1/2teaspoonsalt2cups(120g/4.2oz)desiccatedcoconut,flakedNUTRITIONFACTSPERSERVING

Totalcarbs:8g

Fiber:5.2g

Netcarbs:2.9g

Protein:2.3g

Fat:26.3g

Energy:261kcal


Preheattheovento350°F(175°C,orgasmark4).Inabowl,mixthemeltedcoconutoilwiththespicesandsaltandthenstirintheflakedcoconut.Spreadthecoatedcoconutonabakingsheetlinedwithparchmentpaperandbakefor4to7minutes.(Keepaneyeonthecoconut:itburnseasily,andifyoucookittoolong,itmaybecomebitter.)Whendone,removefromtheovenandsetasidetocool.Storeatroomtemperatureinanairtightcontainerforuptoamonth.

ONION&POPPYSEEDCRACKERSDiptheseflavorfulketocrackersintoguacamole,sourcream,orpâtéifyou’re

afteraquickbiteontherun!16CRACKERS

15MINS

20MINS+CHILLING

INGREDIENTS2cups(200g/7.1oz)almondflour1/3cup(40g/1.4oz)coconutflour2tablespoons(18g/0.6oz)poppyseeds1teaspoonsalt1medium(110g/3.9oz)onion1largepasturedegg

Optional:2/3cup(60g/2.1oz)Parmesancheese

NUTRITIONFACTSPERCRACKER

Totalcarbs:4g

Fiber:2g

Netcarbs:2g

Protein:3.8g

Fat:7.7g

Energy:96kcal


Mixallthedryingredientsinabowl.Droptheonionintoablenderandpulseuntilsmooth.Addtheonion,egg,andParmesancheese(ifusing)tothedrymixtureandcombinewell.Flattenthedoughinyourhandsandsetinthefridgefor30to60minutes.

Preheattheovento400°F(200°C,orgasmark6).Removethedoughfromthefridgeandplaceitbetweentwopiecesofparchmentpaperoraluminumfoil.Rollitoutorpressitdownwithyourfingersintoan8×12inch(20×30cm)bakingsheet.

Usingapizzacutterorsharpknife,cutthedoughinto16equalpiecesandthenplacethesheetintheovenfor12to15minutes.Whendone,removefromtheovenandsetasidetocool.TrythecrackerswithSmokeyFishPâté(here)orKetoHummus(here).

TIPThecrackerswillbeslightlychewy.Ifyoupreferthemcrispier,use3/4cup(75g/2.7oz)ofalmondflourorflaxmealinsteadofthecoconutflour.Alternatively,bakethemforanadditional20to30minutesonlow(225°F/110°C).

PESTOCRACKERSUseyourfavoritepestosaucetomakeyourownversionofthesesavory,chewy

crackers.16CRACKERS

15MINS

20MINS+CHILLING

INGREDIENTS2cups(200g/7.1oz)almondflour1/3cup(40g/1.4oz)coconutflour1/4cup(30g/1.1oz)chiaseeds,ground1/2teaspoonsalt1largepasturedeggwhite1/2cup(125g/4.4oz)redorotherpestosauce

Optional:2/3cup(60g/2.1oz)Parmesancheese

NUTRITIONFACTSPERCRACKER

Totalcarbs:4.4g

Fiber:2.6g

Netcarbs:1.8g

Protein:4g

Fat:11.5g

Energy:130kcal


Mixallthedryingredientsinabowl.Addtheeggwhite,pestosauce,andParmesancheese(ifusing)tothedrymixtureandcombinewell.Flattenthedoughinyourhandsandplaceinthefridgefor30to60minutes.

Preheattheovento400°F(200°C,orgasmark6).Removethedoughfromthefridgeandsetitbetweentwopiecesofparchmentpaperoraluminumfoil.Rollitoutorpressitdownwithyourfingersintoan8×12inch(20×30cm)bakingsheet.

Usingapizzacutterorsharpknife,cutthedoughinto16equalpiecesandbakefor12to15minutes.Whendone,removefromtheovenandsetasidetocool.EnjoythecrackerswithSmokeyFishPâté(here)orKetoHummus(here).

TIPThesecrackerswillbeslightlychewy.Ifyoupreferthemcrispier,use3/4cup(75g/2.7oz)ofalmondflourorflaxmealinsteadofthecoconutflour.Alternatively,bakeforanadditional20to30minutesonlow(225°F/110°C).

◁SMOKYFISHPÂTÉThiseasy-to-makefishpâtéisjustloadedwithhealthyomega-3fattyacids.

8SERVINGS

5MINS

5MINS

INGREDIENTS1medium(100g/3.5oz)redonion1package(100g/3.5oz)smokedsalmon1large(200g/7.1oz)smokedmackerelfilet3.5ounces(100g)creamcheese1/2cup(115g/4.1oz)sourcream2tablespoons(30ml/1floz)freshlemonjuiceFreshlygroundblackpepper,totaste


Totalcarbs:2g

Fiber:0.2g

Netcarbs:1.8g

Protein:8.3g

Fat:10.4g

Energy:129kcal


Peelandfinelychoptheonion.Putthesmokedsalmonandmackerelintoablendertogetherwiththecreamcheeseandsourcreamandthenpulseuntilsmooth.Addthelemonjuiceandseasonwithblackpepper.Addtheonionandpulsejustenoughtomixitin.(Don’tblenditincompletely:leavesomesmallpiecesinthemixture.)Servewithfreshly-cutvegetablesorasatoppingforUltimateKetoBread(here),Onion&PoppySeedCrackers(here),orPestoCrackers(here).

ChapterFive:HEALTHYLUNCHIDEAS

It’s1p.m.,andbreakfastseemslikeanawfullylongtimeago.Yourstomachisrumbling,andthatmeansyouneedasatiatingmealthathasthestayingpowertoseeyouthroughtilldinner.Whatdoyoudo?Trysomeofthelow-carbrecipesinthischapter!Fromgrain-freesandwichestosalmonnorirollsandketo-friendlyproteinbars,herearesomeofmyfavoritewaystoenjoyahealthylunch.Andlotsoftheserecipescandodoubleduty,too:theyalsomakegreatlightdinners.

VEGETABLEFRITTERSIcan’tgetenoughofthesevegetablefritters.Theymakeanicelightlunchorsidedish:servethemwithguacamole,sourcream,ormySpicyChocolateBBQ

Saucefordipping.12TO18FRITTERS

15MINS

45TO50MINS

INGREDIENTS1small(60g/2.1oz)redonion1large(200g/7.1oz)turnip1small(200g/7.1oz)celeriac2medium(400g/14.1oz)zucchini1/2teaspoonsalt1/4cup(55g/1.9oz)gheeorcoconutoil,melted1/3cup(50g/1.8oz)flaxmeal1teaspoongarlicpowder1teaspoonturmeric2largepasturedeggs

Optional:1/4cup(25g/0.9oz)Parmesanorshreddedcheddarcheeseor4slicescrispybacon

NUTRITIONFACTSPERSERVING(2to3fritters)

Totalcarbs:11.2g

Fiber:4.4g

Netcarbs:6.8g

Protein:5.5g

Fat:14.7g

Energy:193kcal


Preheattheovento400°F(200°C,orgasmark6).Lineabakingsheetwithparchmentpaper.(Alternatively,youcanfrythefrittersinapangreasedwithghee.)

Peeltheonion,turnips,andceleriac.Washandleavetheskinonthezucchini.Slicetheonion.Usingajuliennepeeler,vegetablespiralizer,oraregulargrater,shredtheceleriac,turnips,andzucchiniintothin“noodles.”

Combineallthevegetablesintoamixingbowlandseasonwithsalt.Setasidefor20minutestoletthevegetablesreleasetheirjuices.Thenpatdrywithapapertowel.

Addthemeltedgheeorcoconutoil(iffrying,pourintothepaninstead),aswellastheflaxmeal,garlicpowder,turmeric,eggs,andParmesancheeseorbacon(ifusing).Seasonwithsaltagainandmixwell.Beginassemblingmedium-sizedfrittersonthebakingsheet;

youshouldhaveabout12to18fritters.Placethefrittersintheovenandbakeforabout15to20minutes.

Whendone,thefrittersshouldbecrispyandlightlybrownedontop.Removefromtheovenandsetasidetocool.

◁SALMON&SPINACHROULADESalmonandspinachworksowelltogether,especiallyinthislightlunchthat’spackedwithhealthyomega-3fattyacids.Itmakesanimpressivepartysnack,

too!4SERVINGS

15MINS

30MINS

INGREDIENTS2tablespoons(30g/1.1oz)gheeorbutter1clovegarlic,crushed1largepackagespinach,fresh(250g/8.8oz)orfrozen(275g/9.7oz)4largeeggs1/4teaspoonsalt1/4teaspooncreamoftartar5.3ounces(150g)creamcheese1/4cup(60g/2.1oz)sourcream1tablespoon(15ml/0.5floz)freshlemonjuice2medium(30g/1.1oz)springonionsorchives,2packages(200g/7.1oz)smokedsalmon


Totalcarbs:5.4g

Fiber:1.7g

Netcarbs:3.7g

Protein:20.3g

Fat:28.1g

Energy:337kcal


Preheattheovento375°F(190°C,orgasmark5).LineabakingsheetoraSwissrollpanwithparchmentpaper.Washanddrythespinachifusingfresh.Inalargepan,heatthegheeovermediumheatandaddthecrushedgarlic.Cookforoneminuteandthenaddthespinach.Cookforanotherminuteuntilwilted(or,ifusingfrozenspinach,untilit’sdefrosted.)Removefromtheheatandsetaside.Oncecooled,pouroffanyexcessjuices.

Tomaketheroulade,separatetheeggwhitesfromtheeggyolks.Inonebowl,beattheeggyolks.Inaseparatebowl,beattheeggwhiteswiththesaltandcreamoftartaruntiltheycreatesoftpeaks.Next,slowlymixinthewhiskedeggyolks.Begentle:don’tdeflatetheeggwhiteswhilefoldingintheeggyolks.

Slowlyfoldtheeggsintothespinachmixture:startbycombiningjustafewtablespoons(45to55g/1.6to1.9oz)withthespinachandthenmixintheremainingeggs.

Placethemixtureintheparchmentpaper-linedtrayandspreadevenly.Bakefor10to12minutesuntilitfirmsupandthetopislightlybrowned.Removefromtheovenandcoverwithadampkitchentoweluntilcool.Thiswillpreventtheeggsfromgettingtoodryandwillmaketherollingeasier.

Meanwhile,preparethefilling.Mixthecreamcheese,sourcream,lemonjuice,andfinelychoppedspringonionorchives.Seasonwithapinchofsaltandmixwell.

Fliptherouladeontoacuttingboard.Peelofftheparchmentpaperandstartaddingthefilling:Laythepiecesofsmokedsalmonallovertheroulade,leavingsmallgapsonallsides.Spreadthecreamcheesefillingoverthesalmonandthenrolluptherouladetightly.Serveimmediatelybycuttingintoslicesorwrapinaluminumfoilandkeeprefrigerated.

◁HEALTHYSALMONBAGELSThisconvenient,keto-friendlylunchcanbemadeinadvance,thensnatched

fromthefridgeasyou’rerunningoutthedoorinthemorning.2SERVINGS

5MINS

5MINS

INGREDIENTS

2UltimateKetoBuns(here)2.1ounces(60g)creamcheese2tablespoons(30g/1.1oz)mayonnaise2tablespoons(6g/0.2oz)choppedchives1tablespoon(4g/0.14oz)choppedfreshdill1tablespoon(15ml/0.5floz)freshlemonjuice1package(100g/3.5oz)smokedsalmon


Totalcarbs:14.4g

Fiber:8.3g

Netcarbs:6g

Protein:23.8g

Fat:54.2g

Energy:597kcal


FollowtherecipeforUltimateKetoBuns,butshapethepiecesintobagelsoruseadonutbakingpan.

Mixtogetherthecreamcheese,mayonnaise,chives,anddill.Halveeachbagelwidthwiseandspreadthecreamcheesemixtureoneachside.Drizzlethelemonjuiceoverthesmokedsalmonandthenplacethefishontopofthecreamcheeseontwoofthebagelhalves.Closeeachsandwichandserve.

◁MEATYGUACMUFFINSMuffinswithmeat?Yes,youheardthatright!Thesehearty,savorymuffins

areevenbetterwhentoppedwithacreamyguacamole“frosting.”12MUFFINS

15MINS

35TO40MINS

INGREDIENTS2tablespoons(30g/1.1oz)gheeorlard2clovesgarlic,crushed1small(70g/2.5oz)whiteonion,diced

21/2cups(300g/10.6oz)Cauli-Rice(here)1.1pound(500g/17.6oz)beef,ground2largeeggs2teaspoonspaprika

1teaspoonDijonMustard(here)1/2teaspoonsalt

Guacamole“Frosting”

11/2medium(300g/10.6oz)avocados1small(70g/2.5oz)whiteonion,finelychopped2tablespoons(30ml/1floz)freshlysqueezedlimejuice1cup(150g/5.3oz)cherrytomatoes,coarselychopped2tablespoons(2g/0.07oz)choppedcilantro1smallhotchilepepper,chopped2clovesgarlicSaltandfreshlygroundblackpepper,totasteNUTRITIONFACTSPERMUFFIN

Totalcarbs:5.7g

Fiber:2.8g

Netcarbs:3g

Protein:9.6g

Fat:15.5g

Energy:197kcal


Preheattheovento350°F(175°C,orgasmark4).

Heatthegheeinalargepanandaddthecrushedgarlicandfinelydicedonion.Cookfor3to5minutesandthenaddtheCauli-Rice.Cookforabout10minutes,stirringfrequently.Seasonwithsaltandsetaside.

Inabowl,mixthegroundbeef,eggs,paprika,mustard,andCauli-Ricemixture.Seasonwithsalttotasteandmixuntilwellcombined.Dividethemeatmixtureevenlybetween

thecupsofamuffinpan,placeintheoven,andbakefor20to25minutesuntillightlybrownedandcrispyontop.Removefromtheovenandletcool.

Meanwhile,preparetheguacamole“frosting.”Halveandpeeltheavocados,removethestones,andputhalfoftheavocadointoabowl.Mashitwellwithafork.Addthefinelychoppedonion,limejuice,coarsely-choppedtomatoes,cilantro,chilepepper,andcrushedgarlic.

Dicetherestoftheavocadoandmixitintothesalad,butdonotmashit.Seasonwithsaltandblackpeppertotaste.Topeachofthemeatmuffinswiththeguacamoleandserve.

TIPUsinglimejuiceinyourguacandkeepingitinanairtightcontainerwillkeepitavibrantgreenforlonger.

CHICKENCHARDWRAPSAlunchboxstaple,theseChickenChardWrapsaresuretostaveoffhungeruntil

dinnertime.2WRAPS

5MINS

15MINS

INGREDIENTSWater2largeeggs2medium(30g/1.1oz)springonionsorchives

1tablespoon(15g/0.5oz)DijonMustard(here)2tablespoons(30ml/1floz)freshlysqueezedlemonjuice

3tablespoons(45g/1.6oz)Mayonnaise(here)Saltandfreshlygroundblackpepper,totaste

2cups(250g/8.8oz)SimpleShreddedChicken(here)4to8large(180g/6.3oz)chardleaves


Totalcarbs:6.4g

Fiber:2.1g

Netcarbs:4.3g

Protein:32.1g

Fat:44g

Energy:545kcal


First,hardboiltheeggs.Next,chopthespringonionsandplaceinabowlofwater:anydirtontheonionwillsettleatthebottomofthebowl.Removetheonionsanddrainwellonapapertowel.Mixthespringonionwiththemustard,lemonjuice,andmayo.Seasonwithsaltandblackpepper.Washthechardleaves.

PlacetheSimpleShreddedChickenontopofthechardleaves.Topwiththemayodressingandslicedhard-boiledegg.Wrapthechardaroundthefillingandeatimmediately.

TIPYoucanpreparehealthychardwrapsintheeveningandhavethemreadytotaketoworkinrefrigeratedlunchboxes.Simplyfillthechardwithsomeprotein(eggs,chicken,tuna,salmon,etc.)andaddhomemademayo,creamcheese,shreddedcheese,andyourfavoritespicesandherbs—theoptionsareendless!

EASYCLOUDSANDWICHESAslightandfluffyastheirnamesuggests,thesegrain-freesandwichesare

idealforaquick,keto-friendlylunch.2SANDWICHES

10MINS

15MINS

INGREDIENTS

SandwichBuns2largeeggs,separatedPinchofsalt1/4teaspooncreamoftartar2/3cup(60g/2.1oz)gratedParmesanorcheddarcheese

Filling2tablespoons(30g/1.1oz)butter1/4cup(50g/1.8oz)creamcheese4slices(100g/3.5oz)high-qualityham2slices(56g/2oz)cheddarorSwisscheese4leaves(40g/1.4oz)lettuce


Totalcarbs:3.5g

Fiber:0.3g

Netcarbs:3.2g

Protein:34.3g

Fat:42.1g

Energy:520kcal


Preheattheovento450°F(230°C,orgasmark8).Separatetheeggwhitesfromtheeggyolksandreservetheyolks.Addthesaltandcreamoftartartotheeggwhitesandwhipthemintoathickfoamusingawhiskorafoodprocessor.

GentlyfoldtheParmesancheeseintothewhiskedeggwhiteswithaspoon.(Foradairy-freebun,usefinelychoppedcrispybacon,ham,orfreshherbslikeparsley,basil,orchivesinplaceoftheParmesancheese.)Whisktheeggyolksandslowlymixthemintotheeggwhites.Begentle:don’tdeflatetheeggwhites.

Lineabakingsheetwithparchmentpaper.Usingaspoon,createfourmoundsofthefluffyeggmixture.Bakeintheovenforabout3minutes.Lowerthetemperatureto400°F(200°C,orgasmark6)andbakeforanother10minutes.Removefromtheovenandsetasidetocool.Topwithbutter,creamcheese,ham,cheddarcheese,andlettuceortrysomeofthefollowingoptions.

TIPSFOROTHERFILLINGS(PERSERVING)Tunamelt:2ounces(56g)cannedtuna,2tablespoons(30g/1.1oz)mayo,1smallspringonion,1tablespoon(15ml/0.5floz)lemonjuice,1/4cup(30g/1.1oz)shreddedcheddarcheese

Tandoorichicken:3ounces(85g)shreddedchicken,2lettuceleaves,2tablespoons(30g/1.1oz)full-fatyogurt,and1teaspoontandoorispicemix

Pork&slaw:3ounces(85g)PerfectlyPulledPork(here),1/2servingCreamyKetoColeslaw(here)

◁SALMONNORIROLLSTheseSalmonNoriRollsmakeexcellentworkdaylunchesorpartysnacks.You’ll

definitelywanttomakeenoughtoshare!4SERVINGS

15MINS

20MINS

INGREDIENTS

Norirolls2medium(300g/10.6oz)salmonfillets1/2teaspoonsalt,divided2tablespoons(30ml/1floz)freshlysqueezedlemonjuice1tablespoon(15g/0.5oz)gheeorcoconutoil4largeeggs1/4cup(55g/1.9oz)SpicyMayonnaise(recipebelow)4noriseaweedsheets4cups(120g/4.2oz)lettuceleaves1large(200g/7.1oz)avocado2tablespoons(8g/0.3oz)choppedfreshdill

SpicyMayonnaise1/2cup(110g/3.9oz)Mayonnaise(here)2tablespoons(30ml/1.1floz)SrirachaorhotsauceNUTRITIONFACTSPERSERVING(1uncutroll)

Totalcarbs:8.5g

Fiber:4.7g

Netcarbs:3.8g

Protein:25.3g

Fat:43.4g

Energy:516kcal


First,cookthesalmon.Fillasteamingpotwithabout2inches(5cm)ofwater.Bringtoaboiloverhighheat.

Seasonthesalmonfilletswithapinchofthesaltanddrizzlewithhalfthelemonjuice.Reducetheheattomediumandplaceinthesalmoninasteamingbasket.Coverwithalidandcookfor8to10minutesoruntilthefishisopaqueandseparateseasilywhenpiercedwithafork.

Meanwhile,preparetheeggomelets.Greaseapanwithsomeoftheghee.Crackaneggintoasmallbowlandseasonwithapinchofthesalt.Mixwellwithaforkandpourthemixtureintothehotpan.Spreadtheeggasevenlyaspossibleoverthesurfaceofthepantomakeathinomelet:itdoesn’tneedtoberoundinshape.Cookuntilthetopisfirm.

Removefromthepanandsetonaplate.Repeatwiththeremainingeggs;greasethepanagainifneeded.

PreparetheSpicyMayonnaisebymixingthemayonnaisewiththeSriracha.

Whenthesalmoniscooked,removetheskinandcrumblethefleshintoabowl.AddhalfoftheSpicyMayonnaiseandthechoppeddillandmixuntilwellcombined.KeeptheremainingSpicyMayonnaiseforlater.

Startassemblingtheroll.Placeaneggomeletontopofanorisheet.Makesuretheomeletdoesn’tcoverthewholenorisheet;leave1to2inches(2.5to5cm)onthesidessoyoucansealthenoriroll.Iftheomeletistoobig,cuttheedgesandputthecuttingsinthemiddleoftheroll.

Topeachwith1cup(30g/1.1oz)oflettuce,1/4oftheslicedavocado,and1/4ofthesalmonmixture.Makesureyouplacethefillingonlyonthefirsthalfoftheomeletsoyoucanwrapiteasily.Rollitup,wetthefreenoriedgewithafewdropsofwater,andsealwell.Settherollonaplatewiththesealedsidedowntokeepittight.Repeatwiththeremainingingredients.Leavetorestfor10to15minutesbeforeservingorputitinthefridge.Cuteachrollinto8piecesandservewiththeremainingSpicyMayonnaise.

◁REUBENSANDWICHWhocouldsaynotothisketo-friendlyversionoftheclassicReubensandwich?It’sanirresistiblecombinationofsauerkraut,pastrami,Swisscheese,andRussian

dressing.2SANDWICHES

10MINS

15MINS

INGREDIENTS

RussianDressing1small(40g/1.4oz)pickle1/2teaspoongratedhorseradish

3tablespoons(45g/1.6oz)Mayonnaise(here)1tablespoon(15g/0.5oz)sourcreamormoremayonnaise1teaspoonSrirachaorhotsauce1medium(15g/0.5oz)springonionorchives1tablespoon(15ml/0.5floz)freshlysqueezedlemonjuice1tablespoon(4g/0.14oz)choppedfreshparsleySalttotasteSandwich2tablespoons(30g/1.1oz)butterorghee4slicesUltimateKetoBread(here)2slices(56g/2oz)Swisscheese1/2cup(75g/2.6oz)sauerkraut4slices(80g/2.8oz)pastramiorcornedbeefNUTRITIONFACTSPERSANDWICH

Totalcarbs:21.8g

Fiber:14.6g

Netcarbs:7.2g

Protein:34.9g

Fat:64.5g

Energy:752kcal


First,maketheRussiandressing.Gratethepickleandpeelandgratethehorseradish.Puttheminabowlwiththeremainingingredientsforthedressing,mix,andsetaside.

Spread1/2tablespoon(7.5g/0.3oz)ofbutterorgheeoneachbreadslice.TurntheslicesoverandspreadhalfoftheRussiandressingontheotherside.

Overtwoslices,spreadhalfofthecheese,halfofthesauerkraut,andallofthepastrami.SpreadtheremainingRussiandressingoverthepastramiandtopwiththeremaining

sauerkrautandcheese.Placetheremainingsliceofbreadontop,withthebutteredsideup.

Heataregularoragriddlepanoveramedium-highheat.Placethesandwichinthepanandpressdownonitwithaspatula.(Alternatively,youcanuseasandwichpress.)Cookforabout5minutesoneachsideuntilthebreadiscrispyandbrownedandthecheesestartstomelt.Whendone,serveimmediately.

TIPForalighteroption,substitutetheUltimateKetoBreadwithFluffyGrain-FreeSunflowerBread(here).

ZUCCHINILASAGNAThislighterversionofeveryone’sfavoriteItaliandishwillhelpyoustayfullerforlonger.IthasabitofaGreektwist,too,sinceituseslambinsteadof

beef.4SERVINGS

10MINS

35TO40MINS

INGREDIENTS2tablespoons(30g/1.1oz)ghee2clovesgarlic,crushed1.3pounds(600g)lamb,ground2teaspoonsoregano,dried2teaspoonsbasil,dried1tablespoon(7g/0.25oz)paprika1/2teaspoonsalt4medium(800g/1.7lb)zucchini1cup(240g/8.5oz)canneddicedtomatoes2/3cup(60g/2.1oz)Parmesancheese,gratedNUTRITIONFACTSPERSERVING

Totalcarbs:11.3g

Fiber:3.8g

Netcarbs:7.5g

Protein:34.5g

Fat:43.4g

Energy:563kcal


Heatalargepangreasedwithgheeandaddthecrushedgarlic.Cookforoneminuteandthenaddthegroundlamb,driedoregano,basil,paprika,andsalt.Mixandcookuntilthemeatisbrownedonallsides.Whendone,removefromtheheatandsetaside.

Preheattheovento400°F(200°C,orgasmark6).Meanwhile,preparethezucchini.Washthezucchinianduseapotatopeelerorasharpknifetothinlyslicethezucchiniintowide“noodles.”Layathirdofthezucchinislicesinalargecaseroledishandtopwithhalfofthemeatmixture.AddathirdoftheParmesancheese,thenanotherlayerofzucchinislices.AddtheremaininglayerofthemeatmixtureandtopwithmoreParmesanandthelastlayerofthezucchinislices.

SprinklethetopofthelasagnawiththeremainingParmesancheeseandplaceintheoven.Cookfor25to30minutes.Whendone,removefromtheovenandsetasidetocoolfor10minutes.Enjoyimmediatelyorrefrigeratewhencompletelycoolandstoreforupto3days.

BACON-WRAPPEDLIVERPÂTÉEvenifyouthinkyoudon’tlikeoffal,you’restillgoingtolovethisrecipe.

Chickenliverhasamildertasteandgoessurprisinglywellwithcrispybacon.Ilikeaddingthesetogreensaladsorservingthemashorsd’oeuvresatparties.

4SERVINGS

15MINS

40TO45MINS

INGREDIENTS1pound(450g)chickenliver1/4cupgheeorlard(56g/2oz)1mediumwhiteonion(110g/3.9oz),peeledandfinelychopped2clovesgarlic,peeledandcrushed1/2smallceleriac(100g/3.5oz),peeled8slices(120g/4.2oz)ofthinly-cutbaconSaltandfreshlygroundblackpepper,totaste


Totalcarbs:6.2g

Fiber:1g

Netcarbs:5.2g

Protein:23.9g

Fat:26.8g

Energy:366kcal


Preheattheovento325°F(160°C,orgasmark3).Chopthechickenliversintosmallpieces.Heathalfofthegheeinapanandaddthelivers.Cookforjustabout3minutesuntiltheliversarebrownedontheoutsidesbutstillpinkinside.Transfertheliverstoablenderandpulseuntilsmooth.

Placetheremaininggheeintoacleanpanandaddtheonion,garlic,andceleriac.Cookoveramediumheatforabout10minutes,stirringfrequently.

Addthecookedonion-celeriacmixturetothepureedchickenliversintheblenderandpulseuntilsmooth.Forachunkiertexture,reservesomeofthecookedvegetablestoaddinafterblending.

Cutthebaconsliceslengthwiseinto16slices.Seasonthelivermixturewithsaltandblackpeppertotasteanduseaspoontoformitintosmallovals.Placeanovalonasliceofbaconandwrapthebaconaroundthepâtétocreate16smallparcels.Transfertoabakingsheetandcookfor25to30minutes.

Whendone,removefromtheovenandsetaside.Servewarmoratroomtemperature,insaladsorontheirown.

SPICEDCOCONUTGRANOLABARSThesegranolabarsaresofilling:they’restandalonemealsinthemselves.Keepa

fewinthecarorinyourbagincaseyouneedanon-the-gosnack.8SERVINGS

10MINS

30MINS

INGREDIENTS1/2cup(35g/1.2oz)eachunsweeteneddriedshreddedcoconutandflakedcoconut1/4cup(35g/1.2oz)eachalmonds,macadamianuts,pecans,chiaseedsandpumpkinseeds1/3cup(35g/1.2oz)wheyproteinoreggwhiteproteinpowder1tablespoon(7g/0.25oz)pumpkin-spicemix1/4cup(40g/1.4oz)erythritol,powderedPinchsalt2largeeggwhites3/4cup(185g/6.6oz)coconutbutterorToastedNutButter(here)2tablespoons(30g/1.1oz)extravirgincoconutoilorbutter1/2cup(120ml/4.2floz)coconutmilk15to20dropsliquidstevia


Totalcarbs:12.7g

Fiber:8.5g

Netcarbs:4.2g

Protein:11.3g

Fat:33.9g

Energy:377kcal


Preheattheovento325°F(160°C,orgasmark3).Placetheshreddedandflakedcoconutinalargemixingbowl.Roughlychopthealmonds,macadamianuts,andpecans.Addthenuts,thenthechiaandpumpkinseeds,proteinpowder(plainorvanilla),pumpkinspicemix,powderederythritol,andsalt.Mixuntilwellcombined.

Puttheeggwhites,coconutbutter(orToastedNutButter),coconutoil,coconutmilk,andliquidsteviaintoasmallsaucepanandgentlyheatuntilmeltedandcombined.Pourthecoconutmixtureintothedrymixtureandcombinewell.

Linean8×8inch(20×20cm)panwithparchmentpaperoruseasiliconepan.Scoopthemixtureintothedishandspreaditoutevenlyusingaspatula.Bakeforabout30minutes.Whendone,removethedishfromtheovenandplaceitonaracktocool.Letthegranolacoolcompletelybeforecuttinginto8bars.Storeatroomtemperatureinanairtightcontainerforupto5daysorrefrigerateforupto10days.

TIPYoucanmakeyourownpumpkinspicemix.Toget1/2cup(48g/1.7oz)pumpkinpiespicemix,combine1/4cup(28g/1oz)Ceyloncinnamon,2tablespoons(11g/0.4oz)groundginger,2teaspoonsgroundnutmeg,1teaspoongroundcloves,and1teaspoongroundallspice.Optionally,add1/2teaspoongroundcardamomand1/2teaspoongroundmace.Storeinanairtightcontainerinyourcupboard.

◁FUDGYPROTEINBARSThesechocolateyketobarsaresomeofthebestI’veevercreated.They’re

super-easytoprepare,andthey’resofilling!8SERVINGS

10MINS

10MINS+CHILLING

INGREDIENTS

1recipe(about500g/17.6oz)ChocolateHazelnutButter(here),atroomtemperature1cup(100g/3.5oz)wheyproteinoreggwhiteproteinpowder1/2cup(50g/1.8oz)almondflourOptional:10to15dropsliquidstevia2tablespoons(28g/1oz)cacaonibsordarkchocolate,85%cacaoormore,chopped


Totalcarbs:14.4g

Fiber:7g

Netcarbs:7.4g

Protein:19.3g

Fat:41.4g

Energy:476kcal


PlacetheChocolateHazelnutButterinabowl.Addthewheyprotein,almondflour,andliquidstevia(ifusing).Mixuntileverythingiswellcombined.

Linean8×8inch(20×20cm)panwithparchmentpaperoruseasiliconepan.Scoopthemixtureintothedishandspreaditevenlyusingaspatula.Sprinklewithcacaonibsorchoppeddarkchocolate.Placeinthefridgeforupto2hoursoruntilset.Useapizzacuttertosliceinto8bars.Keeprefrigeratedsothebarswon’tmelt.Storeinthefridgeforupto10days.

TIPCoconutoilandnutbutterssoftenatroomtemperature,somakesureyoukeepyourketomealsrefrigerated.Ifyoutakethebarstowork,makesureyouplacetheminasecurecontainerandgetthembackinthefridgeassoonaspossible.

ChapterSix:SATISFYINGSOUPS&SALADS

Whenyou’refollowingalow-carbdiet,it’ssoimportanttoeatplentyofnutrient-densefood,suchasvegetables,avocados,meat,andnuts.That’llhelpyoustaveoffhungerpangsandovercomesugarcravings—andsowilltherecipesinthischapter.FromcrunchyCaesarsaladservedinhomemadecheese“bowls”tocreamygreengazpachoandastick-to-your-ribschickenminestrone,thesesoupsandsaladsaregreatontheirownashealthy,work-friendlylunchesoraslightdinners,buttheyalsoworkwellasstartersorsidedishesforlarger,longermeals.

CREAMYGREENGAZPACHOThiscold,refreshingsoupishighinpotassium,andit’sjustwhatyouwantfora

lightlunchonahotsummer’sday.4SERVINGS

10MINS

10MINS

INGREDIENTS2large(400g/14.1oz)avocados1large(300g/10.6oz)cucumber1large(160g/5.6oz)greenpepper1medium(110g/3.9oz)whiteonion2clovesgarlic,crushed1(15g/0.5oz)jalapeñopepper,deseededJuicefrom1lime2to4tablespoons(2to4g/0.07to0.1oz)choppedcilantro,totaste1/2cup(120ml/4floz)extravirginoliveoilSaltandfreshlygroundblackpepper,totasteOptional:1cup(230g/8.2oz)sourcreamorfull-fatyogurt


Totalcarbs:16.4g

Fiber:8.6g

Netcarbs:7.8g

Protein:3.3g

Fat:42.3g

Energy:438kcal


Halvetheavocadoandremovethepit.Peelandsliceitandplaceitinablender.Wash,peel,andslicethecucumber.Wash,halve,anddeseedthegreenbellpepperandthensliceitintostrips.Addbothtotheblenderwiththeavocado.

Peelandroughlychoptheonionandgarlic,wash,halveanddeseedthejalapeño,andputeverythingintotheblender.Addthelimejuice,cilantro,andoliveoil.Savealittleoftheoliveoilandcilantroforgarnish.Seasonwithsaltandblackpepper.

Pulsealltheingredientsuntilsmooth.(Youcanuseahandblender,too,butitwilltakelongertoprocess.)Transfertoaservingbowlanddrizzlesomeoliveoilontop.Addadollopofsourcreamorfull-fatyogurtforatouchofcreaminess.

◁SLOVAKSAUERKRAUTSOUPBasedonadelicioussoupmadeinSlovakiaandtheCzechRepublicduringtheholidayseason,thisrecipeisoneofmyabsolutefavorites!It’slow-carbcomfort

foodatitsbest.10SERVINGS

20MINS

2HOURS

INGREDIENTS1.3pounds(600g)porkshoulder1/4cup(56g/2oz)gheeorlard1/4teaspooneachgroundclovesandnutmeg1.3pounds(600g)sauerkraut

11/2cups(45g/1.6oz)wildmushrooms,dried2clovesgarlic,crushed2tablespoons(30g/1.1oz)tomatopuree,unsweetened1teaspooneachwholepeppercornsandsalt1tablespoon(7g/0.24oz)carawayseeds4bayleaves2cups(480ml/16floz)BoneBroth(here)

11/2quarts(1.5L/50.7floz)water1large(200g/7.1oz)Hungariansalami,sliced1medium(500g/17.6oz)rutabagaNUTRITIONFACTSPERSERVING

Totalcarbs:11.8g

Fiber:4g

Netcarbs:7.7g

Protein:17.7g

Fat:25.5g

Energy:345kcal


Dicetheporkintomedium-sizedpieces.Heatthegheeinalargepotandthenaddthepork,groundcloves,andnutmeg.Brownthemeatonallsides,stirringfrequently.

Addthesauerkraut,driedmushrooms,crushedgarlic,tomatopuree,peppercorns,carawayseeds,bayleaves,salt,BoneBroth,andwater.Coverwithalidandletthemixturesimmerfor60to75minutesoruntilthesauerkrautistender.

Slicethesausage.Peelanddicetherutabagaintomediumpiecesandsetaside.Oncethesauerkrautistender,addthesausageandrutabagaandcookforanother15to20minutesoruntiltherutabagaistender.Ifusingheavywhippingcream,pouritinnowandmixwell.

Whendone,removethesoupfromtheheatandtaste.Seasonitwithmoresaltifneeded.Removethepepercornsandbayleavesbeforeserving.TrywithadollopofsourcreamandasideofUltimateKetoBuns(here).

TIPS•Ifyoudon’teatpork,youcanusebeef,suchasbraisingsteak,instead;however,beefmayrequireadditionalcookingtime.

•Ifyouthinkthesoupwillbetoosourforyou,placethesauerkrautinacolanderandrinsewithcoldwaterbeforeaddingittothesoup.

•Useaspicebagforeasyremovalofthepeppercornsandbayleafwhenthesoupisdone.

CREAMOFZUCCHINISOUPCreamyandsatisfying,thissoupistheultimatewinterwarmer,andit’sextra-specialwhenit’sservedwithadollopofsourcreamorsomecrispbacon.

6SERVINGS

15MINS

30MINS

INGREDIENTS2large(500g/17.6oz)zucchini1large(200g/7.1oz)leek2tablespoons(30g/1.1oz)gheeorlard2clovesgarlic,crushed3cups(720ml/0.75quart)chickenstock(here)1cup(240ml/8floz)heavywhippingcreamorcoconutmilk3cups(375g/13.1oz)SimpleShreddedChicken(here)Saltandfreshlygroundblackpepper,totaste2tablespoons(8g/0.3oz)choppedfreshparsleyorchives

Optional:8slicescrispedbaconor11/2cup(345g/12oz)sourcreamontopNUTRITIONFACTSPERSERVING

Totalcarbs:8.8g

Fiber:1.5g

Netcarbs:7.3g

Protein:16.4g

Fat:32.7g

Energy:393kcal


Washanddicethezucchiniandslicetheleek.Soaktheslicedleekinabowlofwater:anydirtwillsettleatthebottomofthebowl.Draintheleekwellonapapertowel.

Heatthegheeinalargepotandaddthecrushedgarlic.Cookforoneminuteandthenaddthezucchiniandleek.Cookforabout5minutes,stirringcontinuously.

Addthechickenstockandbringtoaboil.Reducetheheatandsimmerforabout20minutesoruntiltheleekandzucchiniaretender.Removefromtheheat.

Mixwithahandblenderorpourintoafoodprocessorandpulseuntilsmooth.Returnthesouptotheheatandaddtheheavywhippingcreamandchicken.Cookforanother5minutestoheatthrough.Seasonwithsaltandblackpeppertotaste.Garnishwithchoppedherbs.Tryitwithcrisped-upbaconorsourcreamontopandUltimateKetoBuns(here)ontheside.

CHICKENMINESTRONEMylow-carb,paleo-friendlytakeonthistraditionalItaliansoupisaneasywayto

makeuseofseasonalproduceorfrozenvegetables.8SERVINGS

20MINS

50MINS

INGREDIENTS1medium(110g/3.9oz)whiteonion2clovesgarlic,crushed2medium(80g/2.8oz)celerystalks1small(50g/1.8oz)leek1medium(200g/7.1oz)zucchini

11/2cups(150g/5.3oz)greenbeans3cups(210g/7.4oz)savoycabbage,shredded6slices(90g/3.2oz)thinly-cutpancettaorbacon2tablespoons(30g/1.1oz)gheeorlard2bayleaves3cups(360g/12.7oz)dicedcannedtomatoes

2quarts(2liters/67.6floz)chickenstock(here)1quart(1liter/33.8oz)water

4cups(500g/17.6oz)SimpleShreddedChicken(here)Saltandblackpepper,totasteFreshbasilandoreganototaste1/2cup(125g/4.4oz)pesto(here)

NUTRITIONFACTSPERSERVINGTotalcarbs:9.6gFiber:3.2gNetcarbs:6.4gProtein:18.9gFat:28.3gEnergy:371kcaMacronutrientratio:Caloriesfromcarbs(7%),protein(21%),fat(72%)

First,preparethevegetables.Peelandslicetheonionandcrushthegarlic.Washandslicethecelerystalksandleek.Washanddicethezucchini.Wash,trim,andcutthegreenbeansintothirds.Washandshredorslicethesavoycabbage.Next,dicethepancetta.

Heatalargepotoveramediumheatandaddtheghee.Cooktheonionandgarlicjustabout2to3minutesbeforeaddingtheslicedpancetta.Stircontinuouslyuntillightlybrowned.

Addtheleek,zucchini,greenbeans,savoycabbage,andbayleaf.Cookforabout10minutes,stirringfrequently.Addthetomatoes.

Pourinthechickenstockandbringtoaboil.Coverwithalidandsimmerforabout30minutesoruntilthevegetablesaretender.Addmorewaterorstockifthesoupistoothick.Seasonwithsaltandblackpepper.Finally,addtheSimplyShreddedChicken,basil,andoreganoandremovefromtheheat.

Pourintobowlsandfinisheachwithatablespoon(15g/0.5oz)ofhomemadepesto(orsprinklewithgratedParmesancheeseinstead).ServewithUltimateKetoBuns(here).

TIPS•Trytoppingwithacup(100g/3.5oz)ofParmesancheeseinsteadofthepesto.

•Thissoupmakes8servings,soifyou’remakingitjustforyourself,halvetherecipeorfreezetheremainingsoupintomanageableportions.

◁CREAMYCAULIFLOWER&CHORIZOSOUPHeartyandwarming,thissweet-and-spicysoupmatchesketo-friendlycauliflowerwithrobust,meatychorizoinafantasticone-bowlmeal.

6SERVINGS

15MINS

30MINS

INGREDIENTS1large(1kg/2.2lb)cauliflower2clovesgarlic1medium(110g/3.9oz)whiteonion3tablespoons(45/1.6oz)gheeorlardSaltandfreshlygroundblackpeppertotaste

4cups(about1liter/33.8oz)chickenstock(here)orBoneBroth(here)1large(200g/7.1oz)SpanishchorizoLeavesfrom1to2sprigsfreshrosemary,chopped

Optional:11/2cup(336g/12oz)crèmefraîcheorheavywhippingcream


Totalcarbs:11g

Fiber:3.7g

Netcarbs:7.3g

Protein:14.7g

Fat:24g

Energy:312kcal


Washthecauliflowerandcutitintosmallflorets.Peelandslicethegarlicandonion.Heat2tablespoons(30g/1.1oz)ofthegheeinalargepotandthensautéetheonionandgarlicovermediumheatforabout10minutesoruntillightlybrowned,stirringfrequently.

Addthecauliflowerflorets,salt,blackpepper,andthechickenstock.Coverandsimmerforabout15minutes.

Meanwhile,finelysliceordicethechorizoandchoptherosemary.Heattheremaininggheeinaseparatepanandaddthechorizoandrosemary.Cookforabout5minutesuntilthechorizoiscrispyandsetaside.

Whenthecaulifloweristender,removethesoupfromtheheatandsetasidefor5minutes.Blendwithahandblendertomakethesoupsmoothandcreamyorpourintoafoodprocessorandpulse.Ladleintoservingbowls.Garnisheachwiththecrispchorizoandrosemaryanddrizzleinsomeofthechorizojuice.

SPICYTHAI“NOODLE”SOUPUseprawnshellstomakeyourownfishstockinthisquickanddelicioussoup

infusedwithAsianflavors.8SERVINGS

20MINS

1HOUR

INGREDIENTS1.3pounds(600g)prawns,shellsonBunchfreshcilantro3tablespoons(45g/1.6oz)gheeorcoconutoil4clovesgarlic,crushed1medium(110g/3.9oz)whiteonion,peeledanddiced1tablespoon(8g/0.3oz)gingerorgalangal1lemongrassstalk,chopped4limeleavesor2teaspoonsfreshlygratedlimezest1to2smallhotchilepeppers2quarts(2liters/67.6floz)chickenstock1/2pound(230g)wildmushrooms,suchasoyster2medium(400g/14.1oz)zucchini1small(300g/10.6oz)rutabaga3tablespoons(45ml/1.5floz)fishsauce2cups(480ml/16floz)coconutmilk

Juicefrom1to2limes(about1/4cup/60ml/2floz)Saltandfreshlygroundblackpepper,totaste


Totalcarbs:8.8g

Fiber:1.9g

Netcarbs:6.8g

Protein:15.8g

Fat:22.2g

Energy:284kcal


Peelanddeveintheprawns:reservetheshellsforthefishstock.Meanwhile,storetherawprawnsinthefridge.Washandtearthecilantroleavesoffthestalks;you’llusethestalksforthefishstockandtheleavesforthefinalgarnish.Wash,deseed,andfinelychopthechilepeppers.

Heatthegheeinalargepotoveramediumheatandthenaddtheprawnshells.Cookforafewminutes,stirringfrequently,untiltheshellsbecomered.Addthegarlic,onion,ginger,lemongrassstalk,choppedcilantrostalks,limeleaves,andchoppedchilepeppers.Cookforabout5minutes,continuingtostirfrequently.

Pourthechickenstockintothepotandbringtoaboil.Coverwithalidandsimmerforabout30minutes.Whendone,pourthebroththroughasieveanddiscardanysolids.

Cleanandslicethemushrooms.Washthezucchiniand,usingajuliennepeeleroravegetablespiralizer,peelthezucchiniintothin“noodles.”Alternatively,youcandicethezucchiniinto1-inchpieces.Peelanddicetherutabagainto1/2-to1-inch(1.3to2.5cm)pieces.

Returnthebrothtotheheat.Addthemushrooms,zucchini,andrutabaga,followedbythefishsauce,coconutmilk,limejuice,salt,andblackpepper.Cookovermediumheatfor15to20minutesoruntiltherutabagaistender.Addtherawprawnsandcookforanother2to3minutes.Whendone,spoonintoservingdishesandgarnishwiththereservedcilantroleaves.

CREAMYKETOCOLESLAWPairthisaddictivesaladwithroastedmeatsoruseitasafillinginlow-carb

buns.4SERVINGS

10MINS

10MINS

INGREDIENTS1/2head(400g/14.1oz)greenorwhitecabbage1small(50g/1.8oz)carrot1small(60g/2.1oz)redonion1/4cup(55g/1.9oz)Mayonnaise(here)1/4cup(60g/2.1oz)sourcreamormoremayonnaise1tablespoon(15ml/0.5floz)lemonjuice1tablespoon(15ml/0.5floz)applecidervinegar1/2teaspoonceleryseeds1teaspoonDijon(here)orwholegrainmustardSaltandfreshlygroundblackpeppertotasteOptional:1tablespoon(10g/0.4oz)erythritolorSwerveor5dropsliquidstevia


Totalcarbs:9.3g

Fiber:3.2g

Netcarbs:6.1g

Protein:2g

Fat:14.8g

Energy:167kcal


Washandcutthecabbageinhalf.Removethehardstemand,usingeitherasharpknifeoramandolin,finelyslicethecabbage.Placeinabowl.Peelandjuliennethecarrotandthinlyslicetheredonion.Addtothebowlwiththecabbage.

Forthedressing,inamixingbowl,combinethemayonnaise,sourcream,lemonjuice,applecidervinegar,celeryseeds,andwholegrainmustard.Seasonwithsaltandblackpeppertotaste.Addthedressingtothebowlwiththevegetablesandtosswell.Serveimmediatelyorstoreinanairtightcontainerforupto3days.

TIPGoaheadandmakeyourcoleslawinadvanceandthenstoreitinthefridgeforanhourortwo:ittastesbestifyoulettheflavorscombineforalittlewhilebeforeserving.

◁VEGETARIANSTUFFEDAVOCADOSomedaysyoujustdon’tfeellikeeatingmeat—andthat’swhenyou’llreachforthislight,brightcombinationofavocado,sweetceleriac,andlemon.

2SERVINGS

10MINS

5MINS

INGREDIENTS1small(120g/4.2oz)celeriac2large(400g/14.1oz)avocados,halved2tablespoons(30ml/1floz)freshlysqueezedlemonjuice2teaspoonsfreshlygratedlemonzest4tablespoons(60g/2.1oz)Mayonnaise(here)SaltandfreshlygroundblackpeppertotasteNUTRITIONFACTSPERSERVING

Totalcarbs:23.8g

Fiber:14.9g

Netcarbs:8.9g

Protein:5.6g

Fat:54.3g

Energy:570kcal


Peeltheceleriac.Usingagraterwiththesmallestholes,finelygratetheceleriacintoabowl.Leavinga1/4-to1/2-inch(6to13mm)layerofavocadoalongtheinsidesoftheskins,scoopthemiddleoftheavocadohalvesoutintoabowlwiththeceleriac.Addthelemonjuice,lemonzest,mayonnaise,salt,andblackpepperandcombine.Filltheavocadohalveswiththemixtureandenjoy!

TIPInsteadofmayo,youcansubstitutethesameamountofcreamcheeseorhealthyoils,suchasavocado,macadamia,orextravirginoliveoil.

◁GRATEDGREEN&FETASALADThisGreek-stylesaladmakesasupersummertimelunchordinner.Andit’s

evenbetterwhenit’stoppedwithcrispybacon!4SERVINGS

5MINS

5MINS

INGREDIENTS1large(300g/10.6oz)cucumber1large(300g/10.6oz)zucchini1large(150g/5.3oz)greenpepper2medium(30g/1.1oz)springonions2cups(300g/10.6oz)fetacheese,crumbled

Dressing3tablespoons(45ml/1.5floz)extravirginoliveoil2tablespoons(30ml/1floz)freshlysqueezedlemonjuice2tablespoons(12g/0.4oz)choppedfreshmint1/4teaspoonchileflakesSaltandfreshlygroundblackpepper,totaste


Totalcarbs:10.2g

Fiber:2.3g

Netcarbs:7.8g

Protein:12.6g

Fat:26.6g

Energy:322kcal


Washandgratethecucumberandzucchini.Youcanuseajuliennepeeleroraspiralizertoslicethemandcreatethin“noodles.”Wash,deseed,andthinlyslicethegreenbellpepper.Washandslicethespringonions.Addthefetacheese.

Tomakethedressing,mixtogetheralltheingredients.Pouritoverthesaladandcombinewell.Letitsitfor5to10minutesbeforeserving.Topwithcrispybacon,ifyoulike.

◁CAESARSALADINACHEESEBOWLUseyourfavoritecheesetomakethesefunbowls—thenpackthemwith

Caesarsaladforalusciouslow-carblunch.2SERVINGS

20MINS

30MINS

INGREDIENTS

CaesarSalad

11/2cups(150g/5.3oz)gratedParmesancheese4slices(60g/2.1oz)thinly-cutbacon2small(200g/7.1oz)chickenbreasts1tablespoon(15g/0.5oz)gheeorcoconutoilSaltandfreshlygroundblackpepper,totaste2small(200g/7.1oz)headslettuce1cup(150g/5.3oz)cherrytomatoesDressing

3tablespoons(36g/1.3oz)sourcreamorMayonnaise(here)1tablespoon(15ml/0.5floz)extravirginoliveoil1clovegarlic,crushed2tablespoons(30ml/1floz)freshlysqueezedlemonjuice

1teaspoonDijonMustard(here)2teaspoonsoregano,driedSaltandfreshlygroundblackpeppertotasteNUTRITIONFACTSPERSERVING

Totalcarbs:10.5g

Fiber:2.9g

Netcarbs:7.6g

Protein:53.3g

Fat:45.3g

Energy:663kcal


First,preparethecheesebowl.Preheattheovento400°F(200°C,orgasmark6)andlineabakingsheetwithparchmentpapercutinhalf(onehalfpercheesebowl).GratetheParmesancheeseandspreadonthebakingsheetintointheshapeoftworoughcircles.TheParmesancheesewon’tmeltasmuchasothertypesofcheesewithhigherfatcontents,likecheddar,sothesizeofthecheesecirclewillbealmostthesameafterit’sbaked.Keepthatinmindwhenarrangingthecheese,sinceyou’llneedtobeabletocreateacheese“bowl”fromit.

Bakeintheovenforabout5minutes.Watchitcarefully:Thecheesecrustshouldbegoldenincolor,notbrown.Ifyoubakeitfortoolong,itwilltastebitter.Whendone,removefromtheovenandallowtocoolforaboutaminute.

Tocreatethecheesebowl,setasmallbowlupside-downandthencarefullylifttheparchmentpaperoffthetrayandflipthecheeseoverthebowl.Lightlypresstheedges,ifneeded,andletcoolinthatpositionforatleast5minutes.Youcanleavethecheeseonthebowlwhileyoupreparethesaladfilling.

Pan-frythebaconstripsuntilcrisp.Whendone,tearorslicethebaconintosmallerpieces.Brushthechickenbreastwithgheeandseasonwithsaltandblackpeppertotaste.Cookonagriddlepanoraregularpanonbothsidesuntilthetopisbrownandcrispyandtheinsideiscookedthrough.Whendone,letthechickencoolslightlyonacuttingboardbeforeslicingintostrips.

Preparethedressingbymixingthesourcreamormayo,oliveoil,crushedgarlicclove,lemonjuice,Dijonmustard,andoregano.Seasonwithsaltandblackpepperandsetaside.

Washandpatdrythelettuceleavesandarrangetheminthecheesebowl.Washandslicethecherrytomatoes.Addthecherrytomatoes,slicedbacon,andchickenstrips.Pourthedressingovertop.Enjoywhilethechickenisstillwarm.

TIPS•Ifyoufindthatmakingthecheesebowlsistoochallenging,makesmallcheesecrispsinsteadandservealongsidethesalad.Simplyscoopateaspoonofthegratedcheeseontoabakingsheetlinedwithparchmentpaperandrepeatuntilyouuseupallthecheese,leavingasmallgapbetweeneach.Bakefor10to15minutesoruntilcrispy.

•YoucantrymakingcheesebowlswithothertypesofcheesesuchasCheddarorgouda.

◁CURRIEDCHICKENSTUFFEDAVOCADOThere’spracticallyzeroworkinvolvedinwhippingupthislightlunch,aslongas

youhaveabatchofSimpleShreddedChicken(here)onhand.2SERVINGS

5MINS

5MINS

INGREDIENTS

AvocadoBoats2medium(300g/10.6oz)avocados2cups(250g/8.8oz)SimpleShreddedChicken(here)2tablespoons(10g/0.4oz)flakedalmonds,toastedDressing1/4cup(58g/2oz)sourcreamorMayonnaise(here)1/4teaspoongroundturmeric1/4teaspoongroundginger1/2teaspooncurrypowder1clovegarlic,crushedSaltandfreshlygroundblackpepper,totaste


Totalcarbs:15.7g

Fiber:2.3g

Netcarbs:4.8g

Protein:28.3g

Fat:50.1g

Energy:601kcal


Makethedressingbymixingtogetheralltheingredientsandthensetaside.

Halvetheavocadoandremovethepit.Leavingabout1/2to1inch(1.3to2.5cm)oftheavocadofleshintheskin,scoopoutthemiddleoftheavocado.

Placetheavocadoflesh,SimpleShreddedChicken,dressing,andtoastedalmondsinabowlandcombinewell.Leaveafewalmondslicesasideforgarnish.

Finally,topeachavocadohalfwiththemixtureandgarnishwiththeremainingtoastedalmonds.

TIPS•Thissaladisbesteatenimmediately.Ifyou’retakingittowork,don’tcuttheavocadobeforehand;thiswillpreventitfrombrowning.Addthefillingtoitjustbeforeeating.

•Toastingslicedalmondsiseasy:justdry-frytheminapanforaminuteortwo.Makesureyoudon’tburnthemorthey’lltastebitter.

COBBSALADINA“TORTILLA”BOWLNothingwillkeepyoufullerforlongerthanthisbacon-and-blue-cheese-laden

Cobbsalad,servedinadeliciouslow-carbtortillabowl!2SERVINGS

15MINS

20MINS

INGREDIENTS

CobbSalad

2Grain-freeTortillaBowls(medium-size,about8inches/20cm)(here)2largeeggs2slices(50g/1.8oz)ham2slices(30g/1.1oz)ofthinly-cutbacon1/2cup(75g/2.6oz)cherrytomatoes1cup(30g/1.1oz)watercress2small(200g/7.1oz)headsoflettuce1medium(150g/5.3oz)avocado1/3cup(50g/1.8oz)bluecheese,crumbled1cup(125g/4.4oz)SimpleShreddedChicken(here)

Dressing2tablespoons(30ml/1floz)extravirginoliveoil

1teaspooneachredwinevinegar,DijonMustard(here),andWorcestershiresauce1tablespoon(15ml/0.5floz)lemonjuice1clovegarlic,crushedSaltandfreshlygroundblackpepper,totaste


Totalcarbs:20.4g

Fiber:12.4g

Netcarbs:8g

Protein:37.4g

Fat:65.5g

Energy:797kcal


PreparethetortillabowlbyfollowingtherecipeinGrain-freeTortillas.Hardboiltheeggs.

Slicethehamandbaconandcrispthemupinapan.Lightlygreasethepanifneeded.

Washandslicethetomatoes.Washthewatercressandlettuceandtearthelettuceintosmallerpieces.Drywellinasaladspinnerorbypattingwithapapertowel.Peeltheeggsandsliceorquarterthemwithaknife.Peel,deseed,andslicetheavocado.Preparethedressingbymixingalltheingredientsandsetaside.

Assemblethesalad.Startbyplacingthelettuce,watercress,andslicedtomatoesinasaladbowl.Topwiththetortillabowl.Fillthetortillabowlwiththebacon,ham,avocado,slicedegg,crumbledbluecheese,andSimpleShreddedChicken.Drizzleboththelettuceandthetortillafillingwiththeprepareddressingandserveimmediately;ifleftfortoolong,thetortillawillbecomesoggy.

TIPS•Tomakethisawork-friendlylunch,packeverythingapartfromthetortillainanairtightcontainer.Makearegulartortillaorcreatecrispy“nachos”andstoreinaseparatecontainertoservewiththesalad.

•Forasweeterdressing,add1tablespoon(10g/0.4oz)oferythritolorSwerve,or3to5dropsofliquidstevia.

ChapterSeven:MAINMEALS

Sustaininganydietoreatingplanonalong-termbasisoftenboilsdowntoknowingwhattoputonthedinnertableeverynight.Theeveningmealtraditionallycontainsthehighestamountofprotein,sincemeat,poultry,orfishoftenfeaturesasthemaincourse—andthegoodnewsis,thesefoodsaretotallyketo-friendly.Justbesuretopreparethemwithingredientsthatarehighinhealthyfats,suchasghee,oliveoil,homemademayonnaise,avocados,ornuts.Alwaysremembertooptforpasturedpoultry,grass-fedmeat,andsustainable,wild-caughtfishasmuchasyourbudgetwillallow.

PALEOCHICKENNUGGETSYou’lllovethishealthyalternativetothepopulartake-awaymeal.

4SERVINGS

15MINS

30MINS

INGREDIENTS

11/2pounds(680g)chickenbreast,skinlessandboneless1/2teaspoonsalt1largeegg1tablespoon(15ml/0.5floz)almondmilkorcoconutmilk1cup(100g/3.5oz)almondflour1teaspoonpaprika1teaspoononionpowder1teaspoongarlicpowder1/3cup(30g/1.1oz)gratedParmesancheeseormorealmondflour2tablespoons(30g/1oz)coconutoilorghee

Optional:1/4cup(65g/2.3oz)SpicyChocolateBBQSauce(here),Ketchup(here),DijonMustard(here)orMayonnaise(here),toserve


Totalcarbs:6.3g

Fiber:2.8g

Netcarbs:3.5g

Protein:46g

Fat:28.3g

Energy:463kcal


Preheattheovento400°F(200°C,orgasmark6).Usingapapertowel,dabanyexcessmoisturefromthechicken.Dicethechickenbreastsintomedium-sizedpiecesandseasonwithhalfofthesalt.

Mixtheeggwiththealmondmilkandseasonwiththerestofthesalt.Placethechickenpiecesintotheeggmixture.

Mixthedryingredients(thealmondflourthroughthegratedParmesancheese)andpourintoalargebakingsheet.

Liftupeachpieceofchicken,letsomeoftheeggmixturedripoff,andthentransfertothebakingsheet.(Avoiddribblinginanyexcesseggmixtureorelseitwillclumpupthedryingredients.)Coverallsidesofthechickenpieceswiththedrymixture.Dothisinbatchesanddonotoverfillthebakingsheet.

Movethecoatedchickennuggetstoabakingsheetlinedwithparchmentpaper,drizzlewithghee,andtransfertotheoven.Cookforabout15minutesuntillightlygolden.Removethetrayfromtheovenandletcoolforafewminutes.ServewithSpicyChocolateBBQSauce,Mayonnaise,Ketchup,orDijonMustard.

TIPForanut-freealternative,trypowderedporkrindsinsteadofalmondflour.

CHICKENSATAYWITH“PEANUT”SAUCE

I’veadjustedthispopularAsiandishtosuitapaleo,keto-friendlydiet—andIthinkit’sevenbetterthanthetraditionaltake-outversion!

4SERVINGS

15MINS

20MINS+CHILLING

INGREDIENTS

Chicken1.3pounds(600g)chickenthighs2tablespoons(30ml/1floz)eachcoconutaminos,lemonjuiceandcoconutoil2clovesgarlic,crushed1/4teaspoonsalt2medium(30g/1.1oz)springonionsorchivesSataySauce1/2cup(130g/4.6oz)ToastedCoconutButter(here)oralmondbutter1/2cup(120ml/4floz)coconutmilkorheavywhippingcream1tablespoon(15ml/0.5floz)eachcoconutaminos,fishsauceandlemonjuice2teaspoonsfreshlygratedginger1clovegarlic,crushed1/4teaspoonsalt


Totalcarbs:9.8g

Fiber:3.9g

Netcarbs:5.8g

Protein:34.1g

Fat:39.6g

Energy:515kcal


Dicethechickenthighmeatandplaceitinabowlwiththecoconutaminos,lemonjuice,andcrushedgarlicandseasonwithsalt.Marinateinthefridgeforatleast1hourorovernight.

Meanwhile,preparethesataysauce.Putalltheingredientsinabowlandmixuntilwellcombined.

Preheattheovento475°F(245°C,orgasmark9)or,ideally,broil(500°F[260°C,orgasmark10]).Removethechickenfromthefridgeandpierceontoskewers.Drizzleeachskewerwithcoconutoil,turningtocoatonallsides,andplaceonarackontopofabakingsheet.Transfertotheovenandcookforabout10minutes.Turntheskewersoverhalfwaythroughthecookingprocess.

Removethechickenfromtheovenandletitcoolbeforetransferringtoaservingplate.Garnishwithchoppedspringonionandservewiththepreparedsataysauce.

◁SPATCHCOCKBBQCHICKENThere’snobetterwaytocookchickenthantospatchcockit.It’sreadyinafractionofthetimeittakestoroastachicken,andit’scrispyontheoutside

butsojuicyontheinside.4SERVINGS

10MINS

50TO60MINS

INGREDIENTS1wholechicken(about1.4kg/3lb,bonesincluded)2tablespoons(5g/0.2oz)choppedfreshherbsor2teaspoonsdried(oregano,basil,thyme)1tablespoon(7g/0.3oz)paprika1teaspoononionpowder1teaspoongarlicpowder1/4teaspoonchilepowder1/4teaspoonfreshlygroundblackpepper1teaspoonsalt1lemon,halvedandjuiced2tablespoons(30g/1.1oz)gheeorbutter1/2cup(120ml/4floz)chickenstockorBoneBroth(here)


Totalcarbs:3.3g

Fiber:1.1g

Netcarbs:2.2g

Protein:29.1g

Fat:31.8g

Energy:412kcal


Preheattheovento400°F(200°C,orgasmark6).Removethechickenfromthefridgeandletitsitonthekitchencounterwhileyoupreparetheseasoning.

Tomaketheseasoning,washandchoptheherbs,ifusingfreshherbs.Mixwiththepaprika,onionpowder,garlicpowder,chilepowder,blackpepper,andsalt.

Putthechickenonacuttingboard,breast-sidedown.Usingkitchenscissors,startsnippingthechickenwhereitsbackbonecutsdownfromthetailalongeachside.Keepthebackbonetomakechickenstock(here)orBoneBroth(here).

Openthechickenandcutthecartilagecoveringthebreastboneusingasharpknife.Rubsomeoftheseasoningandlemonjuiceinsidethechicken.Flipthechickenoverandpressdowntoflattenit.

Usingyourfingers,rubthegheeorbutterundertheskin.Todothis,simplypulluptheskinofthechickenandmassagethefatintotheflesh.Spreadtheremaininggheeontopoftheskin:thiswillhelptheskinbecomecrispy.Rubthechickenwiththerestoftheseasoningandsqueezetheremaininglemonjuiceallover.

Pushthetipsofthewingsbehindthebreastbonewheretheneckis.Placethechickencut-sidedowninabakingsheet.Placethelemonhalvesonthesheetandpourinthechickenstock.Cookintheovenfor45to50minutes.Bastethejuicesoverthechickenonceortwiceduringthecookingprocess.

Thechickenisdonewhenameatthermometerinthebreastmeatreaches150°F(65°C)andthethighs170°F(77°C).Removefromtheovenandletrestfor10to15minutesbeforecuttingitinquarters.TryitwithGratedGreen&FetaSalad(here).

TIPForevencrispierchicken,linearimmedbakingsheetwithparchmentpaperoraluminumfoil.Placearoastingrackonthetray,topwiththechicken,andbake.Therackkeepsthechickenabovethebakingsheetsoaircancirculateunderitasitcooks.

◁CHICKENKIEVRichanddecadent—butketo-friendly!—thisisthelastwordincomfortfood.Asalways,seekoutthebestingredients:pasturedchickenbreast,grass-fed

butter,andpasturedbacon.4SERVINGS

20MINS

1HOUR30MINS

INGREDIENTS

Chicken4slices(60g/2.1oz)ofthinly-cutbacon1largeegg4medium(480g/16.9oz)chickenbreasts2tablespoons(30g/1.1oz)gheeorcoconutoil

Breading1/4cupplus1tablespoon(35g/1.3oz)almondflour1/4cupplus1tablespoon(50g/1.8oz)flaxmeal1/3cup(30g/1.1oz)gratedParmesancheeseormorealmondflourPinchsaltHerbButter1/4cup(56g/2oz)butterorghee,softenedtoroomtemperature2tablespoons(8g/0.3oz)choppedfreshparsley2tablespoons(5g/02.oz)choppedfreshbasil2clovesgarlic,crushedSaltandfreshlygroundblackpeppertotasteNUTRITIONFACTSPERSERVING

Totalcarbs:5.8g

Fiber:4g

Netcarbs:1.8g

Protein:36g

Fat:38.3g

Energy:510kcal


Preparetheherbbutter.Mixthesoftenedbutterwiththechoppedherbsandcrushedgarlic.Seasonwiththesaltandblackpepperandplaceonparchmentpaper.Rollthepaperaroundthebuttertoshapeitandthentightenandtwisttheendsoftheparchment.Placeinthefridgetofirmupforaboutanhour.

Frythebaconinapangreasedwith1tablespoon(15g/0.5oz)ofthegheeuntilcrisp.Transfertoaplatetocoolandthencrumbleorcutintosmallpieces.

Preparethebreadingbymixingthealmondflour,flaxmeal,andParmesanonalargeplate.Seasonwithsalt.

Cracktheeggintoaseparatebowlandthenwhiskitandseasonwithsalt.

Whenthebutterischilledandfirm,stuffthechickenbreast.Setthechickenbreastonacuttingboardanduseasharpknifetocutthethickestpartofit,creatingalongpocket.Angleyourslicediagonally,ratherthanhorizontally,topreventtoomuchofthefillingfromleakingout.Don’tcutthebreastallthewaythroughorthebutterwillseepoutwhenheated.

Slicetheherbbutterintosmallpieces.Squeezeasliceofbutterintothepocketyou’vecutinthechicken.Addsomecrumbledbaconandsqueezeinmoreherbbutter.Foldandsealthepockettightly.Repeatforallthechickenbreasts.

Preheattheovento350°F(175°C,orgasmark4).Dipeachchickenbreastintheeggandletanyexcessdripoffbeforedredgingthechickeninthebreading.Evenlycoatthechickenonallsides.Setaside.

Addanothertablespoon(15g/0.5oz)ofthegheetothepaninwhichyoucookedthebaconandsettoamedium-highheat.Oncethepanishot,fryeachchickenbreastfor2to3minutesperside.Workinbatchesasneeded.Tokeepthebreadingfromgettingstucktothepan,makesurethepanisreallyhot.Avoidturningthechickentoosoonanddonotturnmorethanoncetokeepthebreadingfromfallingoff.

Gentlytransferthebreastsintoabakingdishandcookintheintheovenfor10minutes.Whendone,removethechickenfromtheovenandsetonacoolingrackforafewminutes.

◁BUFFALOCHICKENWINGSWITHRANCHDRESSING

Thesecrispychickenwingsareahealthyversionofthepopularbarsnack.Makethemintoamealbyservingthemwithfreshly-cutvegetablesor

CreamyKetoColeslaw(here).4SERVINGS

10MINS

35MINS+CHILLING

INGREDIENTS1/4cup(60g/2.1oz)SpicyChocolateBBQSauce(here)1tablespoon(15ml/0.5floz)extravirginoliveoil5pounds(2.3kg,approximately20to24pieces)chickenwings1tablespoon(7g/0.25oz)paprika1teaspooneachonionpowderandgarlicpowder1/2teaspoonsaltFreshlygroundblackpepper2tablespoons(30g/1.1oz)gheeorcoconutoilRanchDressing1/4cup(60g/2.1oz)sourcreamorcreamedcoconutmilk1/4cup(60ml/2floz)heavywhippingcreamormorecoconutmilk1/2cup(110g/3.9oz)Mayonnaise(here)2mediumspringonionsorchives(30g/1.1oz)1clovegarlic,crushed2tablespoons(8g/0.3oz)choppedfreshparsley1tablespoon(4g/0.1oz)choppedfreshdill1tablespoon(15ml/0.5floz)applecidervinegar1/4teaspoonpaprikaSaltandfreshlygroundblackpepper,totaste

NUTRITIONFACTSPERSERVING(5to6wings)

Totalcarbs:5.4g

Fiber:1.6g

Netcarbs:3.8g

Protein:28.5g

Fat:59.4g

Energy:669kcal


MixtheSpicyChocolateBBQSaucewiththeoliveoilandthenrubthemixturealloverthechickenwings.Letthewingsmarinateinthefridgeforatleastanhourorovernight:thelongeryoumarinatethewings,themoreflavorfulthey’llbe.

Oncethechickenhashadtimetomarinate,removethewingsfromthefridge.Mixthepaprika,onionandgarlicpowder,salt,andblackpepperinasmallbowl.

Preheattheovento400°F(200°C,orgasmark6)andlineabakingsheetwithparchmentpaper.Placethechickenwingsonacuttingboardanddiscardanyremainingmarinadeleftinthebowl.Sprinklethespicemixonallsidesofthechicken.

Heatalargepangreasedwithgheeoveramedium-highheat.Whenhot,addthechickenwings.Workinginbatchesoffour,frythewingsquicklyonbothsides,justforhalfaminute,andthenplaceonthebakingsheet.Thiswillhelpthewingscrispupandwillenhancetheflavor.

Whenallthewingsareready,transferthetraytotheovenandbakefor20to25minutes.Keepaneyeonthemtopreventburning.Meanwhile,preparetheranchdressing.Mixalltheingredientsinasmallbowlandsetaside.Whenthewingshavecookedthrough,removethetrayfromtheoven.Servethewingswiththeranchdressing.

TIPThereareseveraloptionsfordairy-freesubstituteswhenmakingranchdressing.Trysmoothnutorcoconutbutter,mayonnaise,coconutmilk,oralmondmilk.Ifthedressingisn’tthickenough,addatablespoon(13g/0.5oz)ofgroundchiaseedsandsetasidefor5to10minutes.Ifthedressingistoothick,addsomealmondorcoconutmilkorwater.

◁CRISPYBBQCHICKENDRUMSTICKSThese“breaded”drumstickstastesomuchbetterthantheirfast-food

counterparts!ServethemwithZucchiniFries(here)orCreamyKetoColeslaw(here).5SERVINGS

15MINS

1HOUR+MARINATING

INGREDIENTS

ChickenDrumsticks1/4cup(60g/2.1oz)SpicyChocolateBBQSauce(here)1tablespoon(15ml/0.5floz)extravirginoliveoil2.6pounds(1.2kg,approx.10pieces)chickendrumsticksBreading3/4cup(75g/2.6oz)almondflouror1cup(50g/1.8oz)groundporkrinds1/4cup(40g/1.4oz)flaxmeal1teaspoonpaprika1teaspoongarlicpowder1teaspoononionpowder1/2teaspoonbakingsoda1teaspooncreamoftartar1/4teaspoonsaltFreshlygroundblackpepper,totaste2tablespoons(30g/1.1oz)gheeorcoconutoil

NUTRITIONFACTSPERSERVING(2drumsticks)

Totalcarbs:7.8g

Fiber:4.3g

Netcarbs:3.5g

Protein:28g

Fat:33.3g

Energy:438kcal


MixtheSpicyChocolateBBQSaucewiththeoliveoil.Setthechickendrumsticksintoalargedishandpourthesauce-and-oilmixtureovertop.Letthedrumsticksmarinateinthefridgeforatleastanhouroraslongasovernight.

Preheattheovento350°F(175°C,orgasmark4).Meanwhile,preparethebreadingbymixingtogetherthealmondflour,flaxmeal,paprika,garlicpowder,onionpowder,bakingsoda,creamoftartar,salt,andblackpepper.

Dredgeeachdrumstickinthebreadingandthensetonabakingsheetlinedwithparchmentpaper.TheBBQsauceactsas“glue”thatthebreadingsticksto.Donotplaceallthechickeninthebreadingatonceoritwillclumpup.Sprayordrizzlethebreadeddrumstickswithmeltedgheeandthenbakeintheovenfor45to50minutes.

Whendone,removefromtheovenandserveimmediatelyorrefrigerateandreheatlater,ifneeded.Ifthebreadinggetssoggy,simplybakethechickenintheovenforanother5minutestocrispupbeforeserving.

TIPS•Youcanuseallsortsofingredientstomakelow-carb“breading.”Mixyourfavoritespicesanddriedherbswithalmondflour,coconutflour,flaxmeal,groundporkrinds,orgratedParmesancheese.

•Youcansubstitute2teaspoonsofgluten-freebakingpowderforthebakingsodaandcreamoftartar.

◁THAI-STYLECHICKENSTIR-FRYThiseasychickendishcanbemadeaheadinjustafewminutes—perfectfor

dayswhenyouhavenotimetocook!4SERVINGS

15MINS

20MINS+MARINATING

INGREDIENTS1pound(450g)chickenthighs,skinandbonesremoved2tablespoons(30ml/1.0floz)fishsauce1tablespoon(15ml/0.5floz)coconutaminos2(300g/10.6oz)sweetbellpeppers,red,orangeoryellow2medium(30g/1.1oz)springonions1tablespoon(8g/0.3oz)freshlygratedginger2clovesgarlic1smallhotchilepepper1/4cup(56g/2oz)gheeorcoconutoil2cups(100g/3.5oz)beansprouts1/4cup(65g/2.3oz)ToastedNutButter(here)1tablespoon(15ml/0.5floz)limejuiceSaltandblackpeppertotaste2tablespoons(2g/0.07oz)freshcilantroNUTRITIONFACTSPERSERVING

Totalcarbs:11.3g

Fiber:4.2g

Netcarbs:7.1g

Protein:25.9g

Fat:28.9g

Energy:405kcal


Slicethechickenthighsintomediumpiecesandaddthefishsauceandcoconutaminos.Marinateinthefridgeforatleastanhourorovernight.

Meanwhile,preparethevegetables:Washandslicethebellpeppersandspringonions.Peelandgratethegingerandcrushthegarlic.Wash,deseed,anddicethechilepepper.

Placehalfofthegheeinalargepanandheatovermedium-highheat.Addthechickentothehotpanandkeepstirringuntilthechickeniscookedandallthesidesarebrowned.Removethechickenfromthepanandsetasideinabowl.

Greasethepanwiththeremainingghee;addtheginger,garlic,andchilepepper.Cookfor2to3minutesovermedium-highheat,stirringfrequently.Addtheslicedbellpepperand

springonionandthenseasonwithsaltandblackpepper.Cookforanother5minutesandaddthebeansprouts.

Cookforonemoreminute.Finally,addthechicken,ToastedNutButter,andlimejuiceandcombinewell.Cookuntilthechickenisheatedthrough.Garnishwithfreshcilantroandseasonwithmoresaltifneeded.

◁CHICKENCURRYMEATBALLSHealthyandquicktoprepare,thismealcombinestwoofmyall-timefavorites:

meatballsandchickencurry.16MEATBALLS

15MINS

20MINS

INGREDIENTS1.1pounds(500g)groundchicken1/4cup(30g/1.1oz)coconutflour1largeegg2clovesgarlic,crushed1/2teaspoongroundturmeric2teaspoonscurrypowderSalttotaste2tablespoons(30g/1.1oz)gheeorcoconutoil1cup(240ml/8floz)coconutmilkorheavywhippingcream

4cups(480g/16.9oz)uncookedCauli-Rice(here)

NUTRITIONFACTSPERSERVING(4meatballs+Cauli-Rice)

Totalcarbs:11g

Fiber:4.2g

Netcarbs:6.9g

Protein:30.6g

Fat:27.5g

Energy:410kcal


Combinethemincedchicken,coconutflour,egg,garlic,spices,andsaltinabowl.Usingyourhands,createmedium-sizedmeatballsandsetaside.

Heatthegheeinalargepan.Whenhot,dropinthemeatballs.Cookfor3minutesperside,turninguntilcompletelybrowned.Addthecoconutmilkandshakethepantospreadthemilk.Coverwithalidandcookforabout10minutes,untilthemeatballsarecookedthrough.(Cookingtimedependsonthesizeofthemeatballs.)

AddtheuncookedCauli-Ricetothepanwiththemeatballsforthelast8to10minutesofthecookingprocessorpan-fryandserveseparately.

TIPMakeyourowngroundmeat.Simplyputthemeatintoafoodprocessorandpulseuntilsmooth.Thisallowsyoutochoosethebestcutsforyourdishesandgivesyoucompletecontrolofwhat’sonyourplate.Forbestresultswithgroundchicken,usechickenthighs—they’rejuicierandcontainmorefatthanchickenbreasts.

SIMPLESHREDDEDCHICKENThisbasicrecipeyieldstwolow-carbessentialsthatpopupinmanyofmy

recipes:tenderchickenmeatandhomemadechickenstock.ABOUT6CUPS(1.4KG/3LBS)MEAT

5MINS

3TO10HOURS

INGREDIENTS1wholechicken(about1.4kg/3lb,boneincluded)2quarts(2L/67.6floz)ormoreofwater

Optional:1/2teaspoonsaltorseasoningofyourchoice(e.g.,bayleaf,paprika,currypowder,pepper)


Totalcarbs:0g

Fiber:0g

Netcarbs:0g

Protein:27.9g

Fat:23.4g

Energy:322kcal

Macronutrientratio:Caloriesfromcarbs(0%),protein(34.5%),fat(65.4%)

Washthewholechickenincoldwaterandthenpatitdryusingapapertowel.

Whenboilingchickeninaregularpot:Placethechickeninthepotandfillwithasmuchwaterasneededtocoverthewholebird.Addyourseasoningofchoiceandthencoverthepotwithalidandbringthewatertoaboil.Next,reducetheheattolowandcookforatleastanhour.Thelongeryoucookthewholechicken,themoregelatinwillbereleasedfromthejointsandbones:Icookmineforabout3hours.Whendone,thechickenshouldfallapartwhenscrapedwithafork.

Whenusingaslowcooker:Setthewholechickenintoaslowcooker.Forthismethod,youonlyneedtouseabout1/2cup(120ml/4.1floz)water,butyoucanusemoreifyouwanttomakemorestock.Addyourseasoningofchoiceandcookfor6to10hours.Cookingtimedependsonyourslowcooker:Youcaneithercookitonhighforabout6hours,whichIprefer,orlowforupto10hours.

Whenthechickenisdone,usetongstotransferthewholechickentoabowltocoolbeforeshreddingit.Usetwoforksoryourhandstopullthemeatoffthebonesandintobits.YoucanreusetheboneswhenmakingBoneBroth(here).Pourthechickenstockthroughasieveandintoairtightcontainers.Refrigerateforupto3daysorfreezeforupto6months.

CHICKENCASSEROLEAllyouneedtomakethisfillingchickendishareafewbasiclow-carb

ingredients.6SERVINGS

15MINS

50TO55MINS

INGREDIENTS1.3pounds(600g)chickenthighs1/4cup(56g/2oz)gheeorlard1small(70g/2.5oz)whiteonion3cups(300g/10.6oz)whitemushrooms1medium(500g/17.6oz)headbroccoli2largeeggs1/2cup(120ml/4floz)heavywhippingcreamPinchofsalt1cup(150g/5.3oz)bluecheese,crumbled1/2cup(56g/2oz)cheddarcheese,shreddedFreshlygroundblackpepper


Totalcarbs:9.6g

Fiber:2.9g

Netcarbs:6.7g

Protein:33.4g

Fat:32.2g

Energy:468kcal


Preheattheovento350°F(175°C,orgasmark4).Dicethechickenthighmeatintomedium-sizedpieces.Greasealargepanwithhalftheghee,addthechicken,seasonwithsaltandblackpepper,andcookovermedium-highheatuntilbrownedonallsides.Placeinabowlandsetaside.

Peelandslicetheonionandwashandslicethemushrooms.Placetheremaininggheeinthepanand,whenhot,addtheonion.Cookforabout3minutesuntiltranslucent.Addtheslicedmushroomsandcookforanother5minutes,stirringfrequently.Turnofftheheatandsetaside.

Washthebroccoliandcutitintosmallflorets.(Don’tthrowawaythebroccolistem;simplypeelthehardskinoffandchoptherestintosmallpieces.)Cracktheeggsintoabowlandwhiskwiththecreamandapinchofsalt.

Placealltheingredientsinalargecasseroledish:thebroccoliflorets,choppedbroccolistem,mushrooms,brownedchicken,andeggswithcream.Addthecrumbledbluecheeseandcombinewell.Bakeintheovenfor25to30minutes.

Removethecasserolefromtheovenandtopwiththegratedcheddarcheese.Returnthedishtotheoven,increasethetemperatureto400°F(200°C,orgasmark6)andcookforanother5to7minutes.Whendone,removethecasserolefromtheovenandletitcoolslightlybeforeserving.Seasonwithblackpeppertotaste.

TURKEYLEGWITHTARRAGON

Roastingturkeywithbuttercrispsuptheskinandmakesthemeatsoftandjuicy.It’sagreatsourceofpotassium,too!

4SERVINGS

10MINS

2HOURS+MARINATING

INGREDIENTS2turkeylegs,bonein(1.8kg/4lb)1/4cup(120g/4.4oz)ghee,butter,orlard

1bunchtarragon,about1/4cup(16g/0.6oz)choppedtarragon

1tablespoon(6g/0.2oz)freshorangezest(or1/2tablespoon/3g/0.1ozdried)Saltandfreshlygroundblackpepper4clovesgarlic,crushed1/2cup(120ml/4floz)water,ormoreifneeded


Totalcarbs:1.5g

Fiber:0.2g

Netcarbs:1.2g

Protein:44.2g

Fat:28.9g

Energy:455kcal


Pattheturkeydrywithakitchentowelandthenrubinthegheebyliftingtheturkeyskinandmassagingthegheeintotheflesh.Rubmoregheeontopoftheskinandaddchoppedtarragon,orangezest,andcrushedgarlic.Seasonwithsaltandblackpepperandletmarinateinthefridgeforatleast2hoursorovernight.

Removetheturkeyfromthefridgeandkeepatroomtemperatureforabouthalfanhour.Meanwhile,preheattheovento325°F(160°C,orgasmark3).Settheturkeyonaroastingrackinaroastingpan.Coverthepanwithaluminumfoilandplaceintheoven.

Cookforabout11/2hours,pouringthepanjuicesoverthemeateveryhalfhourduringthecookingprocess.Makesurethejuicesdon’tevaporate:pourinsomewaterifneeded.After11/2hoursofcooking,removethefoilandincreasethetemperatureto425°F(220°C,orgasmark7).Continuetoroastforanother30minutesoruntilthemeatthermometerreads175°F(82°C).

Whendone,removefromtheovenandletrestfor15to20minutesbeforeserving.Pourthecookingjuicesoverthemeatandpairwithbutter-roastedgreenbeansorasparaguswithasplashoflemonjuice.

TIP

Youcanroastthewholebirdwiththeseingredients,ifyoulike—justdoubletheamountofspicesandherbsinthisrecipe.A10-pound(4.6kg)turkeywilltake21/2to3hourstocookandwillyieldabout10servings.Ifroastingawholebird,letitrestforhalfanhourbeforeserving:that’showitbecomesreallytenderandsucculent!

ROASTDUCKWITHBRAISEDCABBAGE

Duckmeatistender,delicious,andketo-friendlyifeatenwiththeskinon.Andit’sanamazingmatchforbraisedsweet-and-sourcabbage.

4SERVINGS

20MINS

2HOURS

INGREDIENTS

Duck1duckor4duckquarters(about1.4kg/3lbs,bonesincluded)1/4teaspoonsaltFreshlygroundblackpepperBraisedCabbage1/2head(300g/10.6oz)mediumredcabbage,coreremoved1large(200g/7.1oz)turnip1small(70g/2.5oz)whiteonion2tablespoons(30g/1.1oz)ghee,lard,orduckfat

11/2cups(225g/8oz)sauerkraut,drained1/4teaspoongroundcloves2tablespoons(30ml/1floz)applecidervinegar1/2to1cup(240ml/8floz)chickenstock(here)Saltandfreshlygroundblackpepper,totasteNUTRITIONFACTSPERSERVING

Totalcarbs:13g

Fiber:4.5g

Netcarbs:8.5g

Protein:25.9g

Fat:46.5g

Energy:568kcal


Preheattheovento400°F(200°C,orgasmark6).Makesureyouremovethegibletsbeforecookingifusingawholeduck.

Pricktheduck’sskinalloverwiththetipofasharpknifeandseasonwithsaltandblackpepper.Placetheduckonarackinaroastingpanandroasttheduckfor1hour20minutesto1hour30minutes(or20minutespereverypound[455g]plus20minutesextra).Whendone,coverwithaluminumfoilandleavetorestfor15minutes.

Whiletheduckiscooking,preparethecabbage.Washandslicethecabbageandpeelandgratetheturnip.Peelandfinelyslicetheonion.Greasealargepotwithgheeandaddtheonion.Cookuntiltranslucentandthenaddtheshreddedcabbage,turnip,anddrained

sauerkraut.Addthegroundcloves,vinegar,andchickenstockandmixwell.Seasonwithsaltandblackpeppertotaste.(Ifyou’reusingaDutchoven,youmaynotneedanychickenstock,asonlyasmallamountofwaterislostduringthecookingprocess.)Coverwithalidandcookonmedium-lowheatforabout30minutesoruntiltender.Stirafewtimestopreventburning.

Whendone,quartertheduck.Pourtheduckfatinwiththecabbageandmixwell.Placethecabbageonaservingplateandtopwiththeduck.

◁TURKEYPATTIESWITHCUCUMBERSALSA

ThrowthesejuicyturkeypattiesonthegrillatyournextsummertimeBBQ,thenservethemalongsidecucumbersalsaandcrispygreens.

16PATTIES

15MINS

20MINS

INGREDIENTS

TurkeyPatties1.1pounds(500g)turkey,ground1/2cup(50g/1.8oz)almondflour1largeegg2clovesgarlic,crushed1smallhotchilepepper,deseededand2teaspoonsDijonMustard(here)2tablespoons(30ml/1floz)lemonjuice2tablespoons(8g/0.3oz)choppedfreshparsley2tablespoons(5g/0.2oz)choppedfreshbasil1/2teaspoonsaltFreshlygroundblackpepper2medium(30g/1.1oz)springonions,finely-sliced2tablespoons(30g/1.1oz)gheeorlardCucumberSalsa2medium(500g/17.6oz)cucumbers1jalapeñopepper(15g/0.5oz),halvedanddeseeded1clovegarlic,crushed1tablespoon(15ml/0.5floz)applecidervinegar1tablespoon(4g/0.1oz)choppedfreshdill2tablespoons(30ml/1floz)extravirginoliveoil1/4teaspoonsaltFreshlygroundblackpepperOptional:1cup(230g/8.1oz)full-fatyogurtorsourcreamNUTRITIONFACTSPERSERVING(4patties+cucumbersalsa)

Totalcarbs:7.7g

Fiber:2.7g

Netcarbs:5g

Protein:26.8g

Fat:38.3g

Energy:475kcal


Puttheturkeyinabowlandaddthealmondflour,egg,crushedgarlic,chilepepper,Dijonmustard,lemonjuice,parsley,basil,salt,andblackpepper.Addonefinely-slicedspringonionandleavetheotherforgarnish.Mixalltheingredientsuntilwellcombinedandthenuseyourhandstoformsmallpatties.

Heatthegheeinagriddleorregularpanandaddthepattieswhenhot.Don’tturnthepattiestoosoonortheywillsticktothepan.Cookthepattiesoneachsideuntilbrowned,workinginbatchesandplacingonaplateoneatatimeastheygetcooked.Setaside.

Meanwhile,preparethecucumbersalsa.Washthecucumberandgrateintoabowl.Washandfinelychopthejalapeñopepper.Addalltheremainingingredients,includingtheyogurtorsourcream,ifusing,andmixuntilwellcombined.Servewiththeturkeypatties.

◁BAKEDSALMON&ASPARAGUSWITHHOLLANDAISE

Thissimple,elegant,healthylow-carbmealisreadyinlessthanhalfanhour!2SERVINGS

5MINS

25TO30MINS

INGREDIENTS2large(400g/14.1oz)bunchesasparagus2tablespoons(30ml/1floz)gheeorextravirginoliveoilSaltandfreshlygroundblackpepper,totaste2medium(300g/10.6oz)salmonfillets2servingsHollandaiseSauce(here)


Totalcarbs:9.5g

Fiber:4.3g

Netcarbs:5.2g

Protein:39.9g

Fat:51.2g

Energy:649kcal


Preheattheovento400°F(200°C,orgasmark6).Cleantheasparagusandsnipofftheirwoodyends.Arrangethemonabakingsheetandtosswithhalfoftheghee.Seasonwithsaltandpepper.

Placethesalmononanotherbakingsheetanddrizzlewiththeremainingghee.Seasonwithsaltandblackpepperandsetintheoven,alongwiththeasparagus,for20to25minutes.

Whilethefishandasparagusarebaking,maketheHollandaisesauce.Whendone,placetheasparagusandsalmononaservingplateandtopwiththeHollandaisesauce.Serveimmediately.

◁BAKEDTUNA“PASTA”Widezucchini“noodles”offerahealthyalternativetopastainthisketo-friendly

tunabake.6SERVINGS

15MINS

35MINS

INGREDIENTS1medium(100g/3.5oz)redonion2cups(200g/7.1oz)whitemushrooms1/4cup(56g/2oz)gheeorbutter3medium(600g/21.2oz)zucchini1/2cup(125g/4.4oz)Pesto(here)1teaspoondriedoregano2teaspoonsdriedbasil3cups(450g/15.9oz)cannedtuna,drained1cup(110g/3.9oz)shreddedmozzarellacheese1/3cup(30g/1.1oz)gratedParmesancheeseSaltandfreshlygroundblackpepper,totaste


Totalcarbs:8.1g

Fiber:2.4g

Netcarbs:5.7g

Protein:29g

Fat:25.7g

Energy:375kcal


Preheattheovento375°F(190°C,orgasmark5).Peelandslicetheonionandthenwashandslicethemushrooms.Greaseapanwiththegheeandaddtheonion.Cookuntiltranslucentandthenaddtheslicedmushrooms.Cookforabout5minutesmoreandremovefromtheheat.

Meanwhile,washandthinlyslicethezucchiniusingapotatopeeleroravegetablespiralizertocreatewideflatnoodles.Dropthenoodlesintoalargecasseroledishandaddthemushrooms,pesto,herbs,seasonings,andtuna.Sprinklewiththemozzarellacheeseandmixwell.

TopwiththegratedParmesancheeseandbakeintheovenforabout20minutes.Whendone,removefromtheovenandletitcoolslightlybeforeserving.

BRAISEDSALMONWITHSPINACHCREAMSAUCE

Salmonisahealthyfattyfishhighinomega-3fattyacids,andit’sgreatwiththissilkyspinachandcreamsauce.

4SERVINGS

15MINS

35MINS

INGREDIENTS

Salmon4salmonfilets(600g/21.2oz)1/4teaspoonsalt2tablespoon(30ml/1floz)lemonjuiceSpinachcreamsauce3tablespoons(45g/1.5oz)gheeorextravirginoliveoil2clovesgarlic,crushed2medium(30g/1.1oz)springonions,finelysliced2largebagsspinach,fresh(400g/14.1oz)orfrozen(435g/15.3oz)1/2cup(120ml/2floz)heavywhippingcreamorcoconutmilk1cup(40g/1.4oz)freshbasil,Saltandfreshlygroundblackpepper,totasteNUTRITIONFACTSPERSERVING

Totalcarbs:5.9g

Fiber:2.5g

Netcarbs:3.5g

Protein:36.2g

Fat:32g

Energy:460kcal


First,cookthesalmon.Fillasteamingpotwithabout2inches(5cm)ofwater.Bringthewatertoaboiloverhighheat.Seasoneachsalmonfilletwithapinchofsaltanddrizzlewithfreshlemonjuice.Reducetheheattomediumandplacethesalmoninthesteamingbasket.Coverwithalidandcookfor8to10minutesoruntilthesalmonfleshisopaqueandseparateseasilywithafork.

Next,preparethesauce.Washanddrythespinachifusingfresh.Heatthegheeinapanandaddthegarlicandspringonion.Then,addthespinachandcookovermediumheatfor1to2minutesoruntilwilted.Pourinthecreamandcookuntilithasreducedbyabouthalf.Addthefinelychoppedbasilandasplashoflemonjuiceandseasonwithsaltandblackpepper.Takeitofftheheatandsetasidefor5minutes.

Tocreamthesauce,useahandblenderorpourthemixtureintoafoodprocessorandpulseuntilsmooth.Setthesalmononaservingplateandtopwiththesauce.Servewith

ShavedAsparaguswithParmesanCheese(here)orMediterraneanCauli-Rice(here).

SARDINELETTUCECUPSSardinesareoneofthemostunderestimatedsuperfoods.They’rehighin

healthyomega-3fattyacids;they’resustainableandveryreasonablypriced;andtheirediblebonesarerichinminerals!

4SERVINGS

5MINS

15MINS

INGREDIENTS12to15freshsardinesor6tinsofsardines(600g/21.2oz)1cup(150g/5.3oz)cherrytomatoes,chopped1large(150g/5.3oz)greenpepper,sliced1medium(200g/7.1oz)cucumber,peeledanddiced1small(60g/2.1oz)redonion1cup(150g/5.3oz)fetacheese2tablespoons(17g/0.6oz)capers1/2cup(50g/1.8oz)olives1tablespoon(15ml/0.5floz)lemonjuice1teaspoondriedoregano1/4cup(60ml/2floz)extravirginoliveoilSaltandfreshlygroundblackpepper,totaste4small(400g/14.1oz)headslettuce


Totalcarbs:10.3g

Fiber:3.4g

Netcarbs:6.9g

Protein:37.4g

Fat:36g

Energy:478kcal


Ifusingfreshsardines,preheattheovento350°F(175°C,orgasmark4).Cleanthesardinesthoroughly,makingsuretoremovethegillsandinsides.Rinseunderrunningwatertowashoffanyscalesandremainingblood.(Youcanalsoaskyourlocalfishmongertodothecleaningforyou.)Setthesardinesonarackandseasonwithsaltandpepper.Bakeforabout10minutes.Whendone,removefromtheovenandletthemcool.Tearthemeatoffthebonesandplaceinabowl.Ifusingcannedsardines,draintheliquidsoutofthecanandplacethesardinesinabowl.

Peelandslicetheredonion.Inanotherbowl,mixthetomatoes,greenbellpepper,cucumber,andredonion.Addthecrumbledfetacheese,capers,olives,lemonjuice,

oregano,andoliveoil.Seasonwithsaltandblackpepper,ifneeded.Addthesardinemeatandmixwell.

Tearoffthelettuceleavesandthenwashandpatdrywithakitchentowel.Servethesardinesontopofthelettuceleavesorjustfoldeverythingintoabowlandserve.

DEVILEDMACKERELSKEWERSLikesardinesandsalmon,mackerelisaketo-friendlysuperstar.It’shighinomega-3fattyacids,andit’ssotastythatitrarelyneedsseasoning.Chooseyourfishcarefully,though:somekindsofmackerelmayhavehighmercury

levels.4SERVINGS

10MINS

20MINS+MARINATING

INGREDIENTS6mackerelfillets(600g/21.2oz)2clovesgarlic,crushed1/2teaspoonflakedchilepepperor1teaspoonchoppedfreshchilepepper1tablespoon(15ml/0.5floz)balsamicvinegar1/4cup(60ml/2floz)extravirginoliveoil1medium(110g/3.9oz)whiteonion2large(300g/10.6oz)greenpeppers2medium(200g/7.1oz)red,orange,oryellowpeppersSaltandfreshlygroundblackpepper,totaste


Totalcarbs:10.6g

Fiber:3g

Netcarbs:7.6g

Protein:29.5g

Fat:34.8g

Energy:476kcal


Slicethemackerelintomediumpieces.Placeinabowlandaddthecrushedgarlic,chiliflakes,balsamicvinegar,andoliveoil.Seasonwithsaltandblackpepperandmarinateforatleast1hourorovernight.

Peeltheonionandcutitintothickslices,thickenoughtobeabletopiercewithaskewer.Wash,deseed,andslicethebellpeppersintomediumpieces.

Settheoventobroil(500°F[260°C,orgasmark10]).Maketheskewersbypiercingthemackerel,onion,andbellpeppersinanalternatingorder.Settheskewersonarackinaroastingpanandtransfertotheoven.Cookfor5minutesandtosswithsomeoftheoilleftoverfrommarinating.Cookforanother5minutesuntilbrowned.Serveimmediately.

GRILLEDTROUTWITHLEMON&HERBBUTTER

Trymakingyourownherbbutter:it’sasnap,andit’lladdhealthyfatsandextraflavortolotsofyourmeals.

4SERVINGS

15MINS

40MINS

INGREDIENTS1/2cup(110g/3.9oz)butter,roomtemperature1/4cup(12g/0.4oz)choppedfreshherbs(e.g.,basil,parsley,oregano,thyme)4clovesgarlic,crushed1tablespoon(6g/0.2oz)freshlygratedlemonzestSaltandfreshlygroundblackpepper,totaste4troutfillets(600g/21.2oz)2tablespoons(30g/1.1oz)gheeorcoconutoil


Totalcarbs:1.9g

Fiber:0.5g

Netcarbs:1.4g

Protein:31.3g

Fat:35g

Energy:452kcal


First,preparetheherbbutterbymixingthebutter,freshlychoppedherbs,crushedgarliccloves,lemonzest,salt,andblackpepper.Makesurethebutterisatroomtemperature;otherwise,itwillbedifficulttomix.Spoonthebutterontoapieceofparchmentpaperandrolluptocreateasmallparcel.Twistthesidesofthepaperandplaceinthefridgeforatleast30minutes.

Meanwhile,preparethetrout.Greaseeachfilletwithsomegheeandseasonwithsaltandblackpepper.Heatalargegriddleorregularpanoveramedium-highheatandgreasewiththeremainingghee.

Whenthepanishot,placethefishinthepan,skin-sidedown,andfryfor2to3minutesoruntiltheskiniscrispyandbrowned.Avoidturningtoosoon,asthemeatmaysticktothepan.Turnontheothersideandcookforanother2minutes.Takethepanoffoftheheatandletthefishrestfor10minutes.Theresidualheatwillcookthetroutthroughwithoutovercookingit.

Toserve,placethehottroutonaservingplateandaddafewslicesoftheherbbutter.TryitwithSteamedBroccoliwithBlueCheeseSauce(here).

◁SWEET&SOURCHILEPRAWNSThesezingyprawnscanbeastarteroramaincourse:justgrabagrain-free

tortilla,addtheprawnsplusyourfavoritelow-carbfillings,andenjoy!4SERVINGS

15MINS

20MINS+MARINATING

INGREDIENTS1/4cup(56g/2oz)gheeorcoconutoil1to2Thaichilepeppers(45g/1.6oz)4clovesgarlic,peeledandcrushed1tablespoon(15ml/0.5floz)applecidervinegar2tablespoons(30g/1.1oz)unsweetenedtomatopuree2tablespoons(30ml/1floz)fishsauce1bayleaf,crushed1teaspoondriedthyme1tablespoon(10g/0.4oz)erythritolorSwerve5to10dropsliquidstevia2to4tablespoons(30to60ml/1to2floz)waterSaltandfreshlygroundblackpepper,totaste1.1pounds(500g)prawns,rawandpeeled1bunchfreshcilantroandlimewedges,forgarnishOptional:Grain-freeTortillas(here)


Totalcarbs:4.2g

Fiber:0.8g

Netcarbs:3.4g

Protein:19g

Fat:14.9g

Energy:225kcal


First,makethechilesauce.Greasealargepanwiththeghee.Wash,halve,anddeseedthechilepeppersandchopthemintosmallpieces.Tossthechilepeppersandgarlicintothepanandcookfor2to3minutes,stirringfrequently.Addtheapplecidervinegar,tomatopuree,fishsauce,bayleaf,thyme,erythritol,liquidstevia,water,salt,andblackpepper.Cookforanother5minutesandkeepstirring.Removefromtheheatandletthesaucecool.Addtheprawns(peeled,withorwithouttails)andcoatinthechilesauce.Leavetomarinateforatleastanhourbeforecooking.

Aftermarinating,returnthepantotheheatandcookforjustafewminutesuntiltheprawnsturnpink.(Alternatively,piercetheprawnswithskewersandbarbecueunderahot

broiler.)Garnishwithfreshcilantroandservewithlimewedges,leafygreens,slicedavocado,andGrain-FreeTortillas,ifdesired.

◁HEALTHYFISHSTICKSWITHTARTARSAUCE

Belovedbykidseverywhere,fishsticksaresuchapopularcomfortfood.Here,theygetahealthy,low-carbmakeover.

4SERVINGS

15MINS

45MINS

INGREDIENTS4codfillets,skinnedanddeboned(600g/21.2oz)2tablespoons(24g/0.8oz)coconutflour1largeegg1tablespoon(15ml/0.5floz)freshlysqueezedlemonjuice1medium(15g/0.5oz)springonion3tablespoons(20g/0.7oz)flaxmeal1/3cup(30g/1.1oz)gratedParmesancheese,orporkrindsforadairy-freealternative1/2teaspoonsaltFreshlygroundblackpepper,totaste2tablespoons(30g/1.1oz)ghee,melted,orcoconutoilSlaw1/4medium(250g/8.8oz)greenorwhitecabbage1/4small(100g/3.5oz)redcabbage1/2fennelbulb(120g/4.1oz)1medium(15g/0.5oz)springonion1/4cup(55g/2oz)Mayonnaise(here)

1teaspoonDijonMustard(here)Saltandfreshlygroundblackpepper,totasteTartarsauce1/2cup(110g/3.9oz)Mayonnaise(here)1pickle(65g/2.3oz)1tablespoon(15ml/0.5floz)lemonjuiceSalttotaste


Totalcarbs:13.1g

Fiber:6g

Netcarbs:7.1g

Protein:35.1g

Fat:49.2g

Energy:631kcal


Preheattheovento400°F(200°C,orgasmark6).Preparethefishsticks.Placethecodinablenderandpulseuntilsmooth.Transfertheblendedcodtoabowlandaddthecoconutflour,egg,lemonjuice,andthespringonion.Seasonwithsaltandblackpepperandmixuntilwellcombined.

Preparethebreadingbymixingtheflaxmeal,Parmesancheese,salt,andblackpepper.

Usingyourhands,form12fishsticks(3perserving).Rolleachoneinthebreadinguntilcompletelycoated.Placeonabakingsheetlinedwithparchmentpaperanddrizzlewithmeltedghee.Transfertotheovenandbakefor25to30minutesoruntilcrispyandgolden.

Meanwhile,preparetheslaw.Washthecabbageandfennel.Usingasharpknife,finelyslicethecabbageandfennelbulborputbothinafoodprocessorandshredusingagratingblade.

Settheshreddedvegetablesinamixingbowlandaddthespringonion.FinishwithmayoandDijonmustardandseasonwithsaltandblackpepper.Whendone,setitaside.

Preparethetartarsaucebymixingalltheingredientsinasmallbowl.

Whenthefishsticksaredone,removethemfromtheovenandletthemcoolslightly.Servewiththeslawandtartarsauce.

◁HERBEDFISH&VEGTRAYLightanddelicious,thismealisalsosimpleanddoable:justaboutanyonecanmakeit.Remember:whencookingwithwhitefishlikeseabass,alwaysaddsomehealthyfatslikegheeorcoconutoiltocreateaketo-friendlymeal.

4SERVINGS

5MINS

20MINS

INGREDIENTS3cups(300g/10.6oz)broccoli2largebunches(300g/10.6oz)asparagus4largeseabassfillets(600g/21.2oz)1/4cup(56g/2oz)gheeorbutter2clovesgarlic,crushedSaltandfreshlygroundblackpepper,totaste1/4cup(12g/0.4oz)freshherbs(basil,oregano,thyme)or1to2tablespoonsdriedherbs1teaspoonfreshlemonzest2tablespoons(30ml/1floz)freshlysqueezedlemonjuice2tablespoons(30ml/1floz)extravirginoliveoilNUTRITIONFACTSPERSERVING

Totalcarbs:9.5g

Fiber:4g

Netcarbs:5.6g

Protein:32.3g

Fat:26.4g

Energy:403kcal


Preheattheovento350°F(175°C,orgasmark4).Washthebroccoliandasparagusandplaceonalargebakingsheet.Brushtheseabasswithsomeofthegheeandrubinthecrushedgarlic.

Topthevegetableswiththeseabassfilletsandremainingmeltedgheeandseasonwithsaltandblackblackpepper.Sprinklewithchoppedfreshherbsandlemonzest.Drizzlewiththelemonjuiceandcookintheovenforabout15minutes.Whendone,letthedishcoolslightlyanddrizzlewithextravirginoliveoilbeforeserving.

◁SUSHI:SPICYTUNAROLLSSushilovers,rejoice:cauliflowerricecanevenbeusedtomakesushirolls!

4SERVINGS

20MINS

35MINS

INGREDIENTS1/2small(56g/2oz)cucumber1large(200g/7.1oz)avocado1medium(15g/0.5oz)springonion

11/2cups(220g/8.1oz)cannedtuna,drained2clovesgarlic,crushed1teaspoongratedginger2teaspoonstoastedsesameoil1/4cup(55g/1.9oz)Mayonnaise(here)

4cups(480g/16.9oz)Cauli-Rice(here)2teaspoonsSriracha1/2teaspoonsalt4large(60g/2.1oz)leaveslettuce4noriseaweedsheets

Topping1/4cup(55g/1.9oz)Mayonnaise(here)1teaspoonSrirachaSaltandcayennepeppertotaste2tablespoons(16g/0.6oz)sesameseedsNUTRITIONFACTSPERSERVING(1uncutroll)

Totalcarbs:15.6g

Fiber:8.4g

Netcarbs:7.2g

Protein:21.5g

Fat:44.3g

Energy:523kcal


Wash,peelandslicethecucumberintolong,thinstalks.Halve,deseed,andpeeltheavocadoandcutintolongslices.Washthelettuceleavesandpatdry.

Washandslicethespringonion.Inanotherbowl,combinethedrainedtuna,slicedspringonion,crushedgarlic,ginger,andsesameoil.Add2tablespoons(28g/1oz)ofMayonnaise,2teaspoonsofSriracha,andsalt.Mixuntilwellcombined.

Add2tablespoons(28g/1oz)ofMayonnaisetotheCauli-Rice,andseasonwithsalt.Mixuntilwellcombined.Themayowillactasglueforthe“rice.”

Topeachnorisheetwiththecauli-rice.Makesurethecauli-ricedoesn’tcoverthewholesheet;leave1to2inches(2.5to5cm)onthesides.Topeachsheetwithalettuceleaf,1/4ofthetunamixture,1/4ofaslicedavocado,and1/4ofthecucumber.Makesureyouplacethefillingonthetophalfofthenorisoyoucanwrapiteasily.Rollituptotheedge,wetthenoriwithafewdropsofwater,andsealwell.Placetherollswiththesealedsidedowntokeepthewrapstight.Leavetorestfor10to15minutesbeforeslicingorplaceinthefridge.

Meanwhile,preparethetopping.MixthemayonnaisewiththeSrirachaandseasonwithsaltandcayennepeppertotaste.Dry-roastthesesameseedsforaminuteoruntilgolden.Cuteachrollinto8piecesandsprinklewiththetoastedsesameseeds.Servewiththespicymayonnaise.

◁ASIANFISHBALLSWITHSWEETCHILISAUCE

Whitefishisnaturallyhighinproteinandlowinfat.Ifyouneedtoincreaseyourfatintake,makesureyouincludeahigh-fatsidelikebutter-roasted

asparagusorbroccoli.16FISHBALLS

15MINS

40MINS

INGREDIENTS

FishBalls4fillets(600g/21.2oz)ofwhitefishsuchascod,skinnedanddeboned1largeegg1/2cup(50g/1.8oz)almondflour1clovegarlic,crushed1teaspoonfreshlygratedginger1/2teaspoonsalt1/4cup(30g/1.1oz)coconutflourFreshlygroundblackpepper1medium(15g/0.5oz)springonionOptional:2tablespoons(20g/0.7oz)toastedsesameseeds,forgarnish

SweetChiliSauce1/4cupplus2tablespoons(85g/2oz)gheeorcoconutoil1smallThaichilepepper(45g/1.6oz)2clovesgarlic

1teaspoonfinelygratedorangezest(or1/2teaspoondried)1/4cupapplecidervinegarorricevinegar2tablespoons(26g/0.9oz)fishsauce1tablespoon(15ml/0.5floz)coconutaminos1tablespoon(15ml/0.5floz)limejuice1tablespoon(15g/0.5oz)tomatopuree,unsweetened1tablespoon(10g/0.4oz)erythritolorSwerveor5to10dropsliquidstevia1tablespoon(8g/0.3oz)groundchiaseedsSaltandfreshlygroundblackpepper,totasteNUTRITIONFACTSPERSERVING(4fishballs)

Totalcarbs:8.7g

Fiber:3.9g

Netcarbs:4.9g

Protein:33.5g

Fat:31.9g

Energy:463kcal


Preheattheovento400°F(200°C,orgasmark6).Placethefishinablenderandpulseuntilsmooth.Transferthefishtoabowlandthenaddtheegg,almondflour,crushedgarlic,ginger,salt,andblackpepper.

Usingyourhands,formthemixtureintosmallballsandrolleachfishballincoconutflouruntilcompletelycoated.Placeonabakingsheetlinedwithparchmentpaper.Transfertotheovenandbakefor20to25minutes.

Meanwhile,preparethesweetchilesauce.Heatalargepangreasedwiththeghee.Halve,deseed,andfinelychopthechileblackpepperandpeelandcrushthegarlic.Fryfor2to3minutesandthenaddtheorangezest,applecidervinegar,fishsauce,coconutaminos,limejuice,tomatopuree,anderythritolorliquidstevia.Seasonwithsaltandblackpepperandcookovermediumheatfor5to10minutesoruntilthesaucehasreducedbyhalf.Then,removefromheatandaddthegroundchiaseeds.Mixuntilwellcombinedandsetasidetothicken.

Whenthefishballsaredone,transferthemtothepanandcoatwiththesauce.Serveimmediately.

TIPServewithCauli-Rice(here)orbutter-roastedvegetables:TryAsian-stylevegetablessuchassteamedbroccoliwithdressingmadefromfreshlygratedginger,chilepepper,garlic,oliveoil,toastedsesameoil,andsalt.

SLOW-COOKEDBEEFKORMAMakethispopularIndianmealaheadandtheneatitthroughouttheweekwith

asideofCauli-Rice(here).4SERVINGS

15MINS

4TO6HOURS

INGREDIENTS1.76pounds(800g)beef—anycutsuitableforslow-cooking,suchasbraisingsteak,brisket,orchuck1/2medium(55g/1.9oz)whiteonion1clovegarlic1tablespoon(8g/0.05oz)ginger1tablespoon(15g/0.5oz)tallow,lard,orghee2wholecardamompods1teaspoongroundturmeric1/2teaspoongroundcorianderseeds1teaspoongarammasalaspicemix1/2teaspoonsalt,ormoretotasteFreshlygroundblackpepper1/2cup(120ml/4floz)coconutmilkorheavywhippingcream1/4cup(60ml/2floz)water

Optional:4cups(480g/16.9oz)Cauli-Rice(here)


Totalcarbs:3.6g

Fiber:0.7g

Netcarbs:2.9g

Protein:36.8g

Fat:54.1g

Energy:654kcal


Dicethemeatintomedium-sizedpieces.Peelanddicetheonion,mashthegarlic,andgratetheginger.

Greaseaheavy-bottomedpanwithtallow(orgheeorlard,butyoucanusetallowfromtheBoneBrothrecipeonhere)—it’soneofthegreatby-productsofmakingBoneBroth).Addthechoppedonion,garlic,andginger.Cookforabout3minutesonmedium-highheat,stirringfrequently.

Increasethetemperatureandaddthemeat.Cookuntilslightlybrownedonallsides.Spooneverythingfromthepanintoaslowcookerandaddallthespices,salt,andblackpepper.

Pourinthecoconutmilkandwaterandstirwell.(Ifyou’reusingcream,additattheendofthecookingprocess;otherwise,itwillbreakdown.)Cookfor4to6hoursonhighorupto10hoursonlow.Theexacttimedependsontheslowcooker.Ifyoudon’thaveaslowcooker,usearegulardeep,heavy-bottomedcasseroledishandcookinanovenpreheatedto300°F(150°C,orgasmark2)for4to6hours.Whendone,themeatshouldbesoftandfallingapart.

TIPMakeyourownGaramMasalaathome!Simplymix1tablespoon(7g/0.3oz)ofgroundcumin,11/2teaspoonsgroundcorianderseeds,11/2teaspoonsgroundcardamomseeds,1/2teaspoongroundcloves,1/2teaspoonnutmeg,1teaspooncinnamon,and11/2teaspoonsfreshlygroundblackpepper.

CUBANSHREDDEDBEEF(ROPAVIEJA)ThispopularCubanmealissoflexible:itgoeswellwithCauli-Rice,andyoucan

alsoaddittosaladsoruseitasafillingforEssentialKetoCrepes.4SERVINGS

15MINS

4TO6HOURS

INGREDIENTS2clovesgarlic,peeledanddiced1small(70g/2.5oz)whiteonion,peeledanddiced1jalapeñopepper(15g/0.5oz)1tablespoon(15g/0.5oz)ghee,lard,ortallow1.76pounds(800g)beef,braisingsteak,orbrisket2medium(240g/8.5oz)greenpeppers,sliced1bayleaf1teaspoondriedoregano1teaspoondriedthyme1/2teaspoonsalt,ormoretotaste2tablespoons(30ml/1floz)limejuice1/2cup(120ml/4floz)BoneBroth(here)orvegetablestock1/2cup(120ml/4floz)tomatosauce(passata),unsweetenedFreshcilantro,forgarnishOptional:4cups(480g/16.9oz)Cauli-Rice(here)


Totalcarbs:8.1g

Fiber:2.4g

Netcarbs:5.7g

Protein:37.7g

Fat:48.8g

Energy:627kcal


Wash,halve,deseed,anddicethejalapenopepper.Placethegarlic,onion,andjalapeñoinapangreasedwithghee(orcoconutoil)andcookforabout3minutes,stirringfrequently,untilslightlygolden.Whendone,setitaside.

Placethemeatintheslowcookerandaddthegreenbellpepperandallthespices.SqueezeinthelimejuiceandaddtheBoneBrothorvegetablestock.Addthefriedonion,garlic,andjalapeñopepperandseasonwithsalt.Pourthepassataovertheroast.

Cookfor4to6hoursonhighorupto10hoursonlow.Theexacttimedependsontheslowcooker,socheckthemeatwhileitcooks.Pullthemeatapartbytearingitintothinshredswithtwoforks.Garnishwiththecilantro.

ServewithplainCauli-Riceorgreenbeans:youcaneithercookthemseparately,oraddthemtothemeatforthelast2to3hoursintheslowcooker.Tostore,letitcool,transferthemeatintoanairtightcontainer,andkeepitinthefridgeforupto5days.

TIPIfyoudon’thaveaslowcooker,usearegulardeep,heavy-bottomcasseroledishandcookintheovenpreheatedto300°F(150°C,orgasmark2)for4to6hours.

◁BEEFMEATBALLSWITH“ZOODLES”Pesto,capers,andolivespepupthishealthytakeonspaghettiandmeatballs.

16MEATBALLS

15MINS

20MINS

INGREDIENTS1.1pounds(500g)groundbeef1largeegg1/2cup(50g/1.8oz)almondflour1/2cup(125g/4.4oz)Pesto(here)2tablespoons(5g/0.2oz)choppedfreshbasil,plusmoreforgarnish1tablespoon(15g/0.5oz)gheeorlard4medium(800g/1.76lb)zucchini4tablespoons(35g/1.2oz)capers1/2cup(50g/1.8oz)kalamataorgreenolives,pittedandsliced1/2teaspoonsalt,ormoretotaste


NUTRITIONFACTSPERSERVING(4meatballs+zoodles)

Totalcarbs:11.9g

Fiber:5g

Netcarbs:6.8g

Protein:29.8g

Fat:56.1g

Energy:659kcal


Placethegroundbeef,egg,andalmondflourintoamixingbowl.Addhalfofthepestosauceandthebasil.Seasonwithsaltandblackpepperandprocesswell.Usingyourhands,createsmallmeatballsandsetaside.

Heatalargepangreasedwithghee.Oncehot,addthemeatballs.Cookfor2to3minutesononesideoveramedium-highheatandthenturnusingafork.Keepturninguntilthemeatballsarebrownedonallsides.Whendone,transferthemeatballstoabowlandkeepwarm.

Washthezucchinianduseajuliennepeeleroravegetablespiralizertocreatethinzucchini“noodles.”Settheminthepanyouusedformakingthemeatballsandcookoveramedium-highheatfor3to5minutes.Removefromtheheatandaddtheremainingpestosauce,capers,andslicedolives.Mixuntilwellcombinedandseasonwithsalt,ifneeded.

Toserve,placethezoodlesonaservingplateandtopwiththecookedmeatballs.Garnishwiththeremainingbasilleaves.SprinklewiththeParmesancheese,ifusing.

ASIANSPICEDBEEFMEATBALLSIt’simpossibletoeatjustoneoftheseherbedAsianmeatballs.Servethemwith

mysweet-and-spicychilesauce,plusasideoffreshly-cutvegetables.16MEATBALLS

15MINS

20MINS

INGREDIENTS

Meatballs2medium(30g/1.1oz)springonions1.1pounds(500g)groundbeef2clovesgarlic,crushed2tablespoons(30ml/1floz)fishsauce1teaspoonfinelychoppedlemongrassororganiclimezest2tablespoons(12g/0.4oz)choppedfreshmint2tablespoons(30g/1.1oz)gheeorcoconutoilSaltandfreshlygroundblackpepper,totaste2tablespoons(18g/0.6oz)toastedsesameseedsSpicyDip1medium(15g/0.5oz)springonion1clovegarlic,crushed1teaspoonginger1smallhotchilepepper1tablespoon(1g/0.04oz)choppedfreshcilantro1tablespoon(15ml/0.5floz)freshlimejuice2tablespoons(30ml/1floz)coconutaminos1teaspoontoastedsesameoil1tablespoon(10g/0.4oz)erythritolorSwerveor3to5dropssteviaSaltandfreshlygroundblackpepper,totaste

NUTRITIONFACTSPERSERVING(4meatballs)

Totalcarbs:4.4g

Fiber:1.1g

Netcarbs:3.3g

Protein:23.2g

Fat:35.9g

Energy:437kcal


Washandfinelychopthespringonions.Placealltheingredientsforthemeatballsexceptthegheeinamixingbowlandcombinewell.Usingyourhands,formsmallmeatballsandsetaside.

Heatalargepangreasedwithghee.Addthemeatballsandcookoveramedium-highheatfor2to3minutesandthenturnusingafork.Keepturninguntilthemeatballsarecompletelybrowned.Whendone,transferthemeatballstoabowlandkeepwarm.

Meanwhile,preparethedip.Washandslicethespringonion.Mixalltheingredientsforthedipandseasonwithsaltandblackpeppertotaste.Insteadoferythritolorstevia,youcanuse1teaspoonofyaconsyrup(here).Servethemeatballswiththedipimmediately.

TIPThesemeatballsaredeliciouswithfreshly-choppedvegetablessuchascucumberandbellpeppers.

BEEFTERIYAKILETTUCECUPSTender,juicysteakwithsugar-freeteriyakisaucemakesforalow-carbvariationofapopularAsiandish.Anditlooksgreatasapartysnack,too.

4SERVINGS

15MINS

20MINS

INGREDIENTS2small(200g/7.1oz)red,orange,oryellowpeppers1medium(150g/5.3oz)greenpepper1cup(100g/3.5oz)whitemushrooms1small(70g/2.5oz)whiteonion2clovesgarlic,crushed2teaspoonsgratedginger1smallhotchilepepper2large(600g/21.2oz)steaks(sirloin,rump,orflank)1/4cup(56g/2oz)gheeorcoconutoil1/4cup(60ml/2floz)coconutaminos3tablespoons(45ml/14.4floz)fishsauce1tablespoon(8g/0.3oz)groundchiaseeds2tablespoons(30ml/1floz)limejuice1teaspoontoastedsesameoilSaltandfreshlygroundblackpepper,totaste2medium(300g/10.6oz)headsgreenlettuceNUTRITIONFACTSPERSERVING

Totalcarbs:13.1g

Fiber:4.6g

Netcarbs:8.5g

Protein:35g

Fat:32.7g

Energy:490kcal


First,preparethevegetables.Wash,halve,anddeseedthebellpeppersandcutthemintomediumslices.Washandslicethemushroomsandpeelandslicetheonion.Peelandcrushthegarlicandgratetheginger.Wash,halve,deseed,andfinelychopthechilepepper.Washthelettuceleavesandpatdry.

Cutthebeefintothinslices.Heatalargepanoveramedium-highheatandgreasewiththeghee.Oncehot,addthebeefandseasonwithsaltandblackpepper.Keepstirringuntilthebeefisbrownedfromallsides,about2to3minutes.Transferthebeefintoabowlandkeepwarm.

Returnthepantotheheatandaddthegarlic,ginger,andchilepepper.Cookforabout1to2minutes,stirringfrequently.Addthecoconutaminosandfishsauce.Addtheerythritolandstevia,ifusing.Addthegroundchiaseeds,stirringfrequently.Keepcookinguntilthesaucethickensandhasreducedbyhalf.

Addtheslicedbellpeppers,mushrooms,onion,andlimejuice.Mixwelltocoatwithsauce.Cookforanadditional5minutesoruntilthevegetablesaretenderyetstillcrisp.

Addthecookedbeefandremovethepanfromtheheat.Drizzlewithtoastedsesameoilandsetaside.ServeoverseparatedlettuceleavessuchasRomaineorLittleGem.Alternatively,usethisrecipeasafillinginGrain-FreeTortillas(here)oreatitwithCauli-Rice(here).

◁ULTIMATEGUACBURGERThisdeliciousketoburgerisloadedwithhealthyfatsandelectrolyteswhichwillhelpyouovercome“keto-flu”duringthefirstfewdaysoftheketogenic

diet(here).4BURGERS

15MINS

25MINS

INGREDIENTS

Servewith4UltimateKetoBuns(here);prepareaheadandsavetherestofthebunsforanothermeal

BurgerMeat1.1pounds(500g)groundbeef

1teaspoonDijonMustard(here)

1tablespoon(15g/0.5oz)Ketchup(here)orSpicyChocolateBBQSauce(here)1/2teaspoongarlicpowder1/2teaspoononionpowder1/2teaspoonsalt,ormoretotasteFreshlygroundblackpepper2tablespoons(30g/1.1oz)ghee,tallow,orlardGuacamole1large(200g/7.1oz)avocado1/2small(35g/1.2oz)whiteonion,finelychopped1tablespoon(15ml/0.5floz)freshlysqueezedlimejuice2/3cup(100g/3.5oz)cherrytomatoes,roughly-chopped2to4tablespoons(2to4g/0.07to1oz)freshcilantro(ortotaste),chopped1clovegarlic,crushed1smallhotchilepepper,diced1/4teaspoonsalt,ormoretotasteFreshlygroundblackpepperNUTRITIONFACTSPERSERVING

Totalcarbs:19.8g

Fiber:12.2g

Netcarbs:7.6g

Protein:33.2g

Fat:56g

Energy:689kcal


MaketheUltimateKetoBuns.

Fortheburgers,mixthegroundbeefwiththemustard,ketchup,garlicpowder,onionpowder,salt,andblackpepper.Createfoursmall,palm-sizedburgers.

Preheatalargepangreasedwithghee.Whenhot,addtheburgers.Turntheheatdowntomediumandcookoneachsidefor4to5minutes:don’tturnthemeattoosoonoritwillsticktothepan.Useaspatulatolightlypresstheburgersdownwhilecooking.Whendone,setthemaside.

Meanwhile,preparetheguacamole.Halveandpeeltheavocado,removetheseed,andscoophalfoftheavocadomeatintoabowl.Mashitwellusingafork.Addtheonionandlimejuice,followedbythetomatoes,cilantro,crushedgarlic,andchilepepper.

Dicetherestoftheavocadoandmixintothesalad—donotmash!Seasonthesaladwithsaltandblackpeppertotaste.

CuteachoftheUltimateKetoBunsinhalfandbrowninagriddlepanfor2to3minutes.Topwiththeburgerandthepreparedguacamolesalad.Ifyou’renotservingtheguacamoleimmediately,makesureyoukeepitinanairtightcontainertokeeptheavocadofrombrowning.

◁SUCCULENTSTEAKWITHCHIMICHURRISAUCE

Everyoneshouldknowhowtomakeaperfectsteak.Thisoneissoeasy,andit’sdeliciouswithvibrantArgentinianchimichurri!

2SERVINGS

20MINS

25MINS

INGREDIENTS

Steak2medium(400g/14.1oz)rib-eyesteaks2teaspoonsghee,lard,ortallow1/4teaspoonsaltFreshlygroundblackpepper

Chimichurri2clovesgarlic1/2cup(15g/0.5oz)choppedfreshparsley2tablespoons(8g/0.3oz)choppedfreshoregano1smallhotchilepepper1tablespoon(15ml/0.5floz)redorwhitewinevinegar1/4cup(60ml/2floz)extravirginoliveoil1/4teaspoonsaltormoretotasteFreshlygroundblackpepperButteredasparagus2medium(250g/8.8oz)bunchesasparagus1tablespoon(15g/0.5oz)gheeorbutter1/4teaspoonsaltFreshlygroundblackpepper2tablespoons(30ml/1floz)lemonjuiceNUTRITIONFACTSPERSERVING

Totalcarbs:10g

Fiber:4.3g

Netcarbs:5.7g

Protein:41.1g

Fat:76.3g

Energy:883kcal


Allowthesteaktositatroomtemperaturefor10to15minuteswhileyoupreparethechimichurrisauce.Peelthegarlicandroughlychoptheparsleyandoregano.Wash,halve,anddeseedthechilepepper.Placehalfoftheparsley,oregano,andoilintoablender;settherestasideforlater.Addthevinegar,salt,andblackpepper.Pulseafewtimesuntil

smoothandthenaddtheremainingherbsandoil.Mixuntilwellcombined.Meanwhile,settheoventobroil(500°F[260°C,orgasmark10]).

Usingapapertowel,pattheexcessbloodfromthesteaks.Tosswithsomeofthemeltedghee(orbutter,tallow,orlard)andseasonwithsaltandblackpepper.Makesureyouseasonthesteakafteryoutossitwiththemeltedghee:Youdon’twanttowashtheseasoningoff.

Frythesteaksinaveryhotheavy-basedpangreasedwithgheeoverhighheatfor2to4minutesoneachsidetosealinthejuices.Whenyouseethesidesbrowning,it’stimetoflipitover.Theexacttimedependsonthesizeofyoursteak;forexample,asmallonewouldtake2minutes,whilealargeonecouldtakeupto4minutestobrown.

Reducetheheattomediumandcontinuetocookforanother4minutes(rare),7minutes(medium),or11minutes(welldone).Thereisnoneedtoturnthesteakagain.

Removethesteakfromthepanandallowittorestinawarmplacefor5to7minutes.Thesteakwillfinishcookinginitsresidualheatasthetemperatureslowlylowers.Thebestwaytorestthesteakistofolditupinparchmentpaperandtheninakitchentowel.Thiswillkeepitjuicyandequallypinkinside.

Whilethesteakisresting,preparethebutteredasparagus.Snipthewoodyendsoffofthevegetables.Settheasparagusintoabowlandtosswiththeghee,salt,andblackpepper.Placeitonarackorinabakingsheetandbroilfor5to7minutes.Whenready,theasparagusshouldbetenderandslightlybrownedyetstillcrisp.Removefromtheovenandaddasqueezeoflemonjuice.

Placetherestedsteakonaplate,topwithchimichurrisauce,andservewiththebutteredasparagus.

ITALIAN“MEATZA”“Meatza”ispizzawithacrustmadefromgroundmeat.It’sverylowincarbs,

andit’sbestwithvegetableandcheesetoppings.4SERVINGS

15MINS

25TO30MINS

INGREDIENTS

PizzaCrust1.1pounds(500g)groundbeef1teaspooneachdriedoreganoandbasil1/2teaspoonsaltFreshlygroundblackpepper

Toppings

2cups(200g/7.1oz)wildmushroomsor1/2cup(50g/1.8oz)driedporcinimushrooms,soaked2tablespoons(30g/1.1oz)ghee2clovesgarlic,crushed1largepackagespinach,fresh(200g/7.1oz)orfrozenanddefrosted(220g/7.7oz)Saltandfreshlygroundblackpepper,totaste

2tablespoons(30g/1.1oz)Pesto(here)3/4cup(100g/3.5oz)shreddedmozzarellacheese


Totalcarbs:5.6g

Fiber:2.3g

Netcarbs:3.4g

Protein:30.8g

Fat:41.7g

Energy:520kcal


Preheattheovento400°F(200°C,orgasmark6).Inabowl,combinethegroundbeef,oregano,basil,salt,andblackpepperandmixwell.Youcaneithermakeonelargepizzaor4individual/minipizzas(whichareeasytofreezeforlater).Usingyourhands,formthepizza“crust,”makingitabouthalfaninch(1cm)thick.Placeonabakingsheetlinedwithparchmentpaper.Placeintheovenandcookfor10minutes.

Meanwhile,preparethetoppings.Washandslicethemushrooms.Ifyouareusingdriedmushrooms,soakthemforatleast15minutesbeforeaddingtothepan.Washanddrythespinachifusingfresh.Heatalargepangreasedwiththegheeandaddthecrushedgarlic.Cookforoneminute.

Addthemushroomsandcookfor5minutes,stirringfrequently.Tossinthefreshspinachandcookforonemoreminute.Seasonwithsaltandblackpeppertotaste.Ifyou’reusing

frozenspinach,makesureit’sdefrostedandsqueezeanyexcesswateroutbeforecooking.Removethepanfromtheheat.

Whenthemeatcrustiscooked,removeitfromtheovenandspreadthepestosauceontop.Addhalfofthemozzarellacheeseandallofthespinachandmushroommixture.Finishwiththeremainingmozzarellacheeseandreturntotheovenfor5minutesoruntilthecheeseismelted.

OXTAILCASSEROLEOxtailisoneofthemostunderestimatedcutsofbeef.Ifcookedproperlyinaslowcooker,it’sdelicious,juicy,andhighingelatin—perfectformakingBone

Broth!6SERVINGS

10MINS

2HOUR45MIN+MARINATING

INGREDIENTS1/4cup(56g/2oz)ghee2clovesgarlic,crushed1small(70g/2.5oz)whiteonion,finelysliced3pounds(1.4kg)oxtail,bonein1teaspooncinnamon1/4teaspoongroundcloves2bayleaves2tablespoons(5g/0.2oz)freshthymeleaves1teaspoonsaltortotasteFreshlygroundblackpepper1smallcan(200g/7.1oz)dicedtomatoes

2cups(480ml/16floz)BoneBroth(here)1cup(240ml/8.1floz)water3cups(300g/10.6oz)greenbeans2large(400g/14.1oz)turnips


Totalcarbs:11.4g

Fiber:3.5g

Netcarbs:7.9g

Protein:39.3g

Fat:36.8g

Energy:539kcal


YoucanmakethecasseroleinaDutchoven,anovenproofheavysouppot,orinaslowcooker.

IfusingaDutchovenoraheavysouppot:GreasetheDutchovenwithgheeandaddthecrushedgarlicandfinely-slicedonion.Cookforafewminutesuntiltranslucent.Addtheoxtailandbrownonallsides.Addthecinnamon,cloves,bayleaves,andthymeandseasonwithsaltandblackpepper.AddthecannedtomatoesandpourintheBoneBrothandwater.Bringtoaboilandreducetheheattominimum.Coverwithalidandcookfor3to31/2hoursoruntilthemeatistender.Checkeveryhourincasemorewaterisneeded.

Meanwhile,preparethevegetables.Trimthegreenbeansandchopthemintoquarters.Peelandslicetheturnipanddiceintomediumpieces.

Whentheoxtailistender,useaslottedspoontotransferittoaplateandletitrestuntilcoolenoughtohandle.Shredthemeatusingyourhandsandafork.Settheshreddedmeataside.ReservethebonesformakingmoreBoneBroth.

Addthechoppedgreenbeansanddicedturnipstothepotwiththeoxtailjuicesandbringtoaboil.Reducetheheat,coverwithalid,andcookfor45to60minutesoruntiltender.Whendone,addtheshreddedmeat.

Ifusingaslowcooker:Inalargepot,brownthegarlic,onion,andoxtailandthentransfertotheslowcooker.Addthespices,salt,blackpepper,tomatoes,BoneBroth,andwaterandcookfor6hoursonhighor10hoursonlow.Addthegreenbeansandturnipsforthelast2to3hoursofcooking.

PERFECTRIBEYEWITHHORSERADISHSAUCE

Whatcouldbebetterthanperfectly-cooked,juicysteakmarinatedingarlicandservedwithsharphorseradishsauce?

2SERVINGS

20MINS

25MINS

INGREDIENTS

Steak2medium(400g/14.1oz)grass-fedrib-eyesteaks2teaspoonsghee,lard,ortallow2clovesgarlic,crushed1/4teaspoonsaltPinchcayennepepperHorseradishSauce

2tablespoons(30g/1.1oz)Mayonnaise(here)2tablespoons(30g/1.1oz)sourcreamormoreMayonnaise2tablespoons(15ml/0.5floz)heavywhippingcreamorcoconutmilk1to2tablespoons(15to30g/0.5to1.1oz)freshlygratedhorseradish1tablespoon(15ml/0.5floz)lemonjuice1medium(15g/0.5oz)springonionorchivesSaltandfreshlygroundblackpepper,totasteNUTRITIONFACTSPERSERVING

Totalcarbs:4.4g

Fiber:0.8g

Netcarbs:3.6g

Protein:38.7g

Fat:61g

Energy:721kcal


Allowthesteaktositatroomtemperaturefor10to15minutes.Usingapapertowel,patofftheexcessblood.Tosswithsomeofthemeltedgheeandcrushedgarlicandseasonwithsaltandcayennepepper.Letitmarinateinthefridgeforatleastanhour.

Overhighheat,frythesteakinaveryhotheavy-basedpangreasedwithgheefor2to4minutesoneachsidetosealinthejuices.Whenyouseethesidesgettingbrown,it’stimetoflipitover.Theexacttimedependsonthesizeofyoursteak.Smallwouldtakeabout2minutestobrown,whilealargecouldtakeupto4minutes.

Reducetheheattomediumandcontinuetocookforanother4minutes(rare),7minutes(medium),or11minutes(welldone).Thereisnoneedtoturnthesteakagain.

Removethesteakfromthepanandallowittorestinawarmplacefor5to7minutes.Thesteakwillfinishcookingfromitsresidualheatasthetemperatureslowlygoesdown.Thebestwaytorestthesteakistofolditupinparchmentpaperandthenwrapitinakitchentowel.Thiswillkeepitjuicyandequallypinkinside.

Whilethesteakisresting,preparethehorseradishsauce:Combinealltheingredientsinabowlandmixwell.Placetherestedsteakonaplateandservewiththehorseradishsauceandvegetablesides.

PERFECTLYPULLEDPORKMakingslow-cookedmeatinadvanceisasmartwaytosavetime.Makethisrecipeonaweekendanduseitthroughouttheweekonomelets,inlow-carb

tortillasandenchiladas,oronitsownwithvegetablesidedishes.8SERVINGS

15MINS

4TO6HOURS+MARINATING

INGREDIENTS1tablespoon(7g/0.2oz)onionpowder1tablespoon(9g/0.3oz)garlicpowder1teaspoongroundcumin1teaspoongroundcinnamon1teaspoonsmokedpaprika1tablespoon(18g/0.6oz)salt

31/2pounds(1.6kg)porksuitableforslowcooking,suchasshoulder1/2cup(120ml/4.1floz)waterNUTRITIONFACTSPERSERVING

Totalcarbs:2.1g

Fiber:0.6g

Netcarbs:1.5g

Protein:34.8g

Fat:36.1g

Energy:481kcal


Youcanuseanyporksuitableforslowcooking,suchasshoulder.Mixallthespicesinabowl.Rubthespicesandsaltintotheporkandwrapinplasticwrap.Placeinthefridgeforatleast4hoursorupto3days.

Removefromthefridgeandunwrapthepork.Putitinaslowcooker,addthewater,andcookfor8to10hoursonlowor4to6hoursonhighuntiltender.

Transfertheroasttoacuttingboard.Discardalltheliquidintheslowcooker—it’stoospicyandsaltytouseforanythingelse.Placetheentireroastbackintheslowcookerandpullthemeatapartbytearingitintoshredswithtwoforks.

Serveimmediatelyorletcool,transferintoanairtightcontainer,andstoreinthefridgeforupto5days.

Ifyoudon’thaveaslowcooker,usearegulardeep,heavy-bottomedcasseroledishandcookinanovenpreheatedto300°F(150°C,orgasmark2)for4to6hours.

PIGSINABLANKETAreyounostalgicfortheclassiccocktailsnack?Trymylow-carbversion!

Servewithhomemademustard,ketchup,orBBQsauce.5SERVINGS

25MINS

1HOUR

INGREDIENTS

21/2cups(250g/8.8oz)almondflour1/4cup(30g/1.1oz)coconutflour1largeegg2tablespoons(30g/1.1oz)softened(notmelted)butterorghee1teaspoononionpowder1/2teaspoongarlicpowder1/2teaspoonsalt1/3cup(30g/1.1oz)gratedParmesancheese,ormorealmondflour30mini-sausages(420g/14.8oz),orregularsausagescutintosmallpieces


Totalcarbs:12.8g

Fiber:6.5g

Netcarbs:6.3g

Protein:29.2g

Fat:49.5g

Energy:593kcal


Preheattheovento350°F(175°C,orgasmark4).Mixthealmondandcoconutflour,egg,andsoftenedbutter.Addtheonionandgarlicpowderandseasonwithsalt.AddthegratedParmesancheeseandmixwell.Flattenthedoughslightlyandplaceinthefreezerfor15to20minutes;thiswillmaketherollingeasier.

Removefromthefreezeranddividethedoughintoequalpartsbasedonthenumberofservings.Usingarollingtool,createsmallflatovals.Wrapthepiecesofdougharoundthesausagesandplaceonabakingsheetlinedwithparchmentpaper.

Bakeforabout20minutesuntilthecrustislightgolden.Whendone,removefromtheoven,letthepigsrestforabout10minutes,andthenservewithKetchup(here),DijonMustard(here),orSpicyChocolateBBQSauce(here).

BESTKETOENCHILADASAlow-carbalternativetogreen-sauceenchiladas,thisisoneofmybestrecipes

—andit’sapersonalfavorite,too.4SERVINGS

15MINS

40MINS

INGREDIENTS

1servingChimichurri(here)

2servingsPerfectlyPulledPork(here)

2servings(4medium)EssentialKetoCrepes(here)1large(200g/7.1oz)avocado2jalapeñopeppers,deseeded(30g/1.1oz)1tablespoon(1g/0.04oz)choppedcilantro1/4cup(60g/2.1oz)sourcream2tablespoons(30ml/1floz)limejuice1/2teaspoonsaltFreshlygroundblackpepper1/2cup(60g/2.1oz)shreddedhardcheese,suchasmanchego


Totalcarbs:9.4g

Fiber:5.1g

Netcarbs:4.3g

Protein:25.3g

Fat:43.8g

Energy:528kcal


Makingthecrepestakesjustafewminutes,buttheslow-cookedmeattakeshours,soplanaccordingly.Insteadofpulledpork,youcanuseanyslow-cookedmeat:beef,pork,lamb,orevenchicken!


Preparethechimichurri.Makesureyouhavethecrepesready.

Halve,pit,andpeeltheavocado.Wash,halve,anddeseedthejalapeños.Inabowl,combinehalfoftheavocado,chimichurri,jalapeños,cilantro,sourcream,andlimejuiceandseasonwithsaltandblackpepper.

Spreadaboutathirdoftheavocadosauceoverthebottomofamediumcasseroledish(about10×7inches/25×18cm).

Dicetheremainingavocadoandmixwithanotherthirdoftheavocadosauceandthepulledpork.Thiswillbethefillingforyourcrepes.Topeachcrepewithanequalamountofthefillingandrollituptightly.

Foldthecrepesonebyoneinthecasseroledishandtopwiththeremainingavocadosauce.Sprinklewithshreddedcheese.Cookintheovenforabout25minutes.Whendone,letitcoolforafewminutesandthenserveandenjoy!

PORKSKEWERSWITHASPARAGUSANDORANGEMAYO

Crownedwithazesty,homemadeorangemayonnaise,tender,herb-marinatedporkskewerstakecenterstageinthislow-carbdish.

4SERVINGS

15MINS

30MINS+MARINATING

INGREDIENTS

PorkSkewers1.3pounds(600g)pork,fattyshoulder1cup(240ml/8floz)extravirginoliveoilorghee,melted2clovesgarlic,crushed1tablespoon(4g/0.1oz)choppedfreshoregano1tablespoon(2g/0.07oz)choppedfreshrosemary2tablespoons(30ml/1floz)lemonjuice1/2teaspoonsaltPinchcayennepepper1/2medium(100g/3.5oz)Spanishchorizoorsalami4largebunches(600g/21.2oz)asparagus

OrangeMayo1/3cup(70g/2.5oz)Mayonnaise(here)1teaspoonfreshlygratedorangezest1tablespoon(15ml/0.5floz)freshorangejuiceorlemonjuiceSaltandcayennepepper,totasteNUTRITIONFACTSPERSERVING

Totalcarbs:8.5g

Fiber:3.6g

Netcarbs:4.9g

Protein:35.5g

Fat:54.7g

Energy:666kcal


Dicetheporkintobigsquarecubes.Setitinamediumbowlandpourtheoliveoiloverit.Addthecrushedgarlic,choppedherbs,lemonjuice,salt,andcayennepepper.

Mixalltheingredientstogetherandmakesurethemeatiswell-coatedintheoil.Setasideasmallamountofoilfortheasparagus.Letitrestinthefridgefor8to12hoursorovernight.

Meanwhile,preparethemayobymixingtheregularmayowiththeorangezestandjuice,salt,andcayennepepper.Coverwithaluminumfoilorplaceinanairtightcontainerandrefrigerateovernight.

Whenthemeatisreadytobecooked,settheoventobroil(500°F[260°C,orgasmark10]).

Slicethechorizointosmallpieces.Piercetheskewersthrougheachmeatcubeandchorizoslice.Repeatfortheremainingporkpiecesandchorizo.

Settheskewersonarackandplaceintheoven.Cookfor10minutes,turn,andcookforanother5minutes.Whenthemeatisready,transfertheskewerstoaservingplate.

Washtheasparagusandtrimthewoodyends.Drizzlewithoilandseasonwithsaltandblackpepper.Piercebatchesofasparagusthroughtwosetsofskewersorplacetheminabakingdish.Cookintheovenfor5to7minutes.Whenready,theasparagusshouldbetenderandslightlybrowned,yetstillcrisp.

Servetheasparagushotwiththeporkskewersandorangemayo.

LAMBVINDALOOIfyou’reaspicefiend,you’lllovethishealthierversionofthelegendaryIndian

dish.4SERVINGS

20MINS

1HOUR30MINS

INGREDIENTS

Lamb1small(70g/2.5oz)whiteonion2clovesgarlic,crushed1to2smallhotchilepeppers1tablespoon(8g/0.3oz)gratedginger1bunchcilantro1.7pounds(800g)lambshoulder,boneless2tablespoons(30g/1.1oz)butterorghee1teaspoongroundturmeric1teaspoonsalt1smallcan(200g/7.1oz)dicedtomatoes1tablespoon(15ml/0.5floz)balsamicvinegar

11/2cups(480ml/12floz)waterFreshlygroundblackpepperOptional:1cup(230g/8oz)full-fatyogurtorsourcreamtoserveontop

SpicestoToast1teaspooncorianderseeds1teaspoonfennelseeds1teaspoonfenugreekseeds2wholecloves1/4teaspoonwholeblackpeppercorns2clovesNUTRITIONFACTSPERSERVING

Totalcarbs:7.1g

Fiber:1.8g

Netcarbs:5.2g

Protein:37g

Fat:41.9g

Energy:559kcal


Peelandfinelydicetheonionandpeelandcrushthegarlic.Wash,halve,anddeseedthechilepepperandgratetheginger.Washthecilantro,separatethestalksfromtheleaves,

andfinelychopthestalks.Keeptheremainingleavesforgarnish.Dicethelambintomediumpiecesandsetaside.

Inadry,hotpan,toastallofthespicesforafewminutesuntilgolden.Becarefulnottoletthemburn.

GreasealargeheavypotorDutchovenwithgheeandaddtheslicedonion,garlic,chiles,ginger,andcilantrostalks.Cookoveramediumheatforabout5minutesoruntiltheonionstartstobrown.

Addthelamb,toastedspices,turmeric,salt,andblackpepper.Mixwellandletthemeatbrownonallsides.Addthechoppedtomatoes,balsamicvinegar,andwater.Turntheheatdown,coverwithalid,andcookonmedium-lowforaboutanhouroruntilthemeatistender.

Checkthepotevery20minutestoensurethereisenoughwaterandthatthevindalooisn’tstickingtothebottom.Whendone,takeoffoftheheatandletitsitforafewminutes.SeasonwithmoresaltifneededandservewithplainCauli-Rice(here)orSpicyAsianCauli-Rice(here).

◁SLOW-ROASTPORKBELLYWITHQUICK“POTATO”SALAD

Highinfat,porkbellyisperfectforalow-carbdiet.Inthisrecipe,it’sinfusedwithfragrantherbsandservedwithasatisfyingcauliflowersalad.

4SERVINGS

25MINS

2HOURS45MINS+MARINATING

INGREDIENTS

PorkBelly1.1pounds(500g)porkbelly1teaspoonfennelseeds2clovesgarlic,crushed2tablespoons(5g/0.2oz)freshthymeleaves1/2teaspoonsaltFreshlygroundblackpepper

“Potato”Salad1medium(600g/21.2oz)cauliflower2cupswater2slices(30g/1.1oz)ofthinly-cutbacon1pickle(65g/2.3oz)2tablespoons(6g/0.2oz)choppedchivesorspringonion1tablespoon(15ml/0.5floz)lemonjuice2tablespoons(30g/1.1oz)Mayonnaise(here)1/4cup(60g/2.1oz)sourcreamormoremayo1/2teaspoonsaltFreshlygroundblackpepperGravy

Upto1cup(240ml/8.1floz)vegetablestockorBoneBroth(here)2medium(80g/2.8oz)celerystalks1small(70g/2.5oz)whiteonion1clovegarlic1tablespoon(15g/0.5oz)tomatopureeMeatgravyfromcookingtheporkbelly


Totalcarbs:12.8g

Fiber:4.4g

Netcarbs:8.4g

Protein:17.1g

Fat:80.5g

Energy:838kcal


Preheattheovento400°F(200°C,orgasmark6).Usingasharpknife,scoretheporkskindowntothemeat.Makethecutsclosetogetherandtrynottocutthemeat.

Putthefennelseedsintoahot,drypanandtoastuntilfragrant,about1to2minutes.Mixthefennelseedswiththegarlic,freshthyme,salt,andblackpepper.Rubthespicesintotheskinandmeat.Ifyouhavetime,letitmarinateinthefridgeovernight.

Placetheporkbellyinacasseroledishandcookfor30minutes.Then,turntheheatdownto325°F(160°C,orgasmark3)andcookforanother90minutes.Finally,increasethetemperatureto425°F(220°C,orgasmark7)andcookforanother15to20minutes.Whendone,removefromtheovenandsetitaside.Letitrestfor20minutesbeforeserving.

Topreparethesalad,washandquarterthecauliflowerandplaceinasteamingrackinsideapotfilledwiththewater.Bringtoaboilandcookuntiltender,about10to15minutes.Drainthecauliflower,letitcool,andthenchopitintosmall,bite-sizedpieces.Transfertoamixingbowl.Pan-frythebaconuntilcrispy,chopitintosmallpieces,andaddtothebowl.

Preparethedressing.Diceorgratethepickleintoinasmallbowl.Addthechives,lemonjuice,mayo,andsourcream.Seasonwithsaltandblackpeppertotasteandaddtothebowlwiththecauliflowerandbacon.Thesaladcanbeservedwarmbutisbestwhenrefrigeratedovernight.

Whenthemeatisdone,pourthesaucefromthecasseroledishintoapotandadd1/2to1cup(120to240ml/4.1to8.1floz)ofvegetablestockorbroth.Addthecelery,onion,garlic,andtomatopureeandbringtoaboil.Simmeruntilthegravyhasreducedbyhalfandremovefromheat.Usingahandblender,pulseuntilsmooth.Pourthegravyovertheporkbellyandservewiththesalad.

◁DANISHMEATBALLSWITHTOMATOSAUCE

MeatballsareastapleofDanishcuisine.Theseareservedwithredsauce,andthey’reexcellentwithregularorflavoredCauli-Rice(here)or189).

12MEATBALLS

20MINS

40MINS

INGREDIENTS

Meatballs2tablespoons(30g/1.1oz)gheeorlard1small(70g/2.5oz)whiteonion1.1pounds(500g)groundpork,20%fat1/2cup(50g/1.8oz)almondflour1largeegg1teaspoondriedthyme1teaspoonpaprika1/2teaspoonsaltFreshlygroundblackpepper4cups(480g/16.9oz)ofCauli-Rice(here),toserve

TomatoSauce1smallcan(200g/7.1oz)dicedtomatoes2bayleaves1clovegarlic,crushed

2cups(480ml/16.2floz)BoneBroth(here)orvegetablestock1/4teaspoonsaltFreshlygroundblackpepperNUTRITIONFACTSPERSERVING(3meatballs+Cauli-Rice)

Totalcarbs:13g

Fiber:4.7g

Netcarbs:8.3g

Protein:30.2g

Fat:43.8g

Energy:558kcal


Heatalargepangreasedwith1tablespoon(15g/0.5oz)ofthegheeandaddthefinelychoppedonion.Cookoveramediumheatuntillightlybrowned;stirfrequentlytopreventburning.

Placethegroundporkintoabowl.Addthecaramelizedonion,almondflour,egg,thyme,paprika,salt,andblackpepper.Mixuntilwellcombined.Usingyourhands,formsmallor

medium-sizedmeatballsorovals.Thesmallerthemeatballsare,thelesstimetheywilltaketocook.

Placetheremaininggheeinthepanandaddthemeatballs.Cookforabout2minutesoneachsideandturnusingaforkuntilallthesidesarebrownedwithaslightcrisp.

Reducetheheattomedium-low.Addthecannedtomatoes,bayleaves,crushedgarlic,broth,salt,andblackpepper,andcookuntilthesauceisreducedbyhalf,about30minutes.Removethebayleaves.ServeimmediatelyalongsidetheCauli-Rice.

◁PORKTENDERLOINWITHGARLIC&KALESTUFFING

Thisistheultimateporktenderloin:roasted,juicy,andsmotheredinaflavorfulgravy.8SERVINGS

20MINS

1HOUR20MINS

INGREDIENTS

PorkTenderloin

11/2cups(75g/2.6oz)darkleafkale(e.g.cavolonero)2cups(200g/7.1oz)whitemushrooms2clovesgarlic,crushed1/2medium(100g/3.5oz)Spanishchorizoorsalami2largeeggs3pounds(1.4kg)porktenderloin,fatandskinon1teaspoonsaltFreshlygroundblackpepper

Gravy1/2cup(15g/0.5oz)driedwildmushroomsGravyfromcookingthemeat2tablespoons(30g/1.1oz)ghee,butter,orlard

1cup(240ml/8floz)water,BoneBroth(here)orvegetablestock1medium(110g/3.9oz)whiteonion,chopped1clovegarlic,crushedNUTRITIONFACTSPERSERVING

Totalcarbs:4.6g

Fiber:1g

Netcarbs:3.6g

Protein:38.3g

Fat:31.1g

Energy:514kcal


Preheattheovento450°F(230°C,orgasmark8).Preparethestuffing:Washandchopthekale,removinganythickhardstems.Washandslicethemushrooms.Placethecrushedgarlicinahotpangreasedwithgheeandcookoveramedium-lowheatfor1to2minutes.

Addthekaletothepanandcookforanother10to15minutes.Addthemushroomsanddicedchorizoandcookfor5moreminutes.Finally,addtheeggsandcookforanother2to3minutes,stirringfrequently.Whendone,setitaside.

Preparethetenderloin.Scoretheskinusingasharpknife.Makethecutsclosetogetherandcutthroughtheskinandfat,butnotthroughthemeat.

Butterflythetenderloin.Usingasharpknifeheldparalleltoyourworksurface,startslicingthemeatlengthwise,slowlypressingitouttocreateaflattenderloinyoucanrollup.Pounditwithameatmalletiftoothick.Seasonwithsaltandblackpepper.

Startstuffingthetenderloin.Spreadthestuffingoverthemeat,leavinga1-to2-inch(2.5to5cm)borderallaround.Startingatalongside,rolluptheporktoenclosethefilling.Topreventthestuffingfromfallingoutwhileroasting,foldaboutaninch(2.5cm)oftheshortedgesinasyouroll.Firmlytieakitchenstringaroundthemeat.Startbytyingtheloinlengthwiseandthenwidthwiseinfourorfiveplaces,orplaceitinabutcher’snetting.

Cookintheovenfor20minutes.Turntheheatdownto325°F(160°C,orgasmark3)andcookforanother40minutesoruntilthemeatthermometerreads175°F(79°C).Whendone,coverwithfoilandletitrestwhileyoumakethegravy.

Soakthedriedporcinimushroomsin1cup(235ml)ofwaterfor15minutesandthendrain.Pourthemeatjuicesinapanandthenaddtheghee,BoneBroth,choppedonion,garlic,andthemushrooms.Cookuntilthesauceisreducedbyhalfandremovefromtheheat.Usingahandblender,pulseuntilsmooth.Ifthesauceistoothick,addmorewater,broth,orvegetablestock.

Removethekitchenstringandslicetheporkloin.Pourthegravyovertheslicesandservewithbraisedvegetables,suchasBraisedCabbagewithPancetta(here)orCreamyVegetableMash(here).

◁HERB-CRUSTEDRACKOFLAMBGuaranteedtoimpressyourguests,herb-and-macadamia-crustedrackoflambis

agreatmealforspecialoccasions,likeholidaysandfamilygatherings.4SERVINGS

15MINS

30MINS

INGREDIENTS2large8-ribracksoflamb(1.5kg/3.3lb)1/2teaspoonsaltFreshlygroundblackpepper,totaste1/2cup(65g/2.3oz)macadamianutsorblanchedalmonds1tablespoon(15g/0.5oz)DijonMustard(here)1tablespoon(2g/0.07oz)choppedfreshrosemaryleaves1/4cup(15g/0.5oz)choppedfreshparsley1tablespoon(2g/0.07oz)choppedfreshthymeleaves1tablespoon(6g/0.2oz)lemonzest2clovesgarlic2tablespoons(30g/1.1oz)ghee


Totalcarbs:3.6g

Fiber:2g

Netcarbs:1.6g

Protein:30.4g

Fat:77.6g

Energy:834kcal


Preheattheovento400°F(200°C,orgasmark6).Removethelambfromthefridgeandletitsitforafewminutesatroomtemperature.Washandpatdrytherackandseasonwithsaltandblackpepper.

Placethemacadamianuts,mustard,rosemary,parsley,thyme,lemonzest,andgarlicintoablenderandpulseuntilsmooth;or,leaveaslightlycrumblytexture,ifyoulike.Seasonwithsaltandblackpepper.Thiswillformthenut-and-herbcrust.

Heatalargeovenproofpangreasedwithgheeoverahighheat.Addthelambrackswiththefattylargesidedownandcookfor2to3minutesuntilbrowned.Turntheracksandcookontheothersidefor30secondsandthencookthemstandingupforanother30secondstosealthemeatfromallsides.

Transfertoaplatetocooltoroomtemperature.Next,coverthefattypartwiththenut-and-herbcrustandpressitinusingyourfingerssoitwon’tfalloffduringbaking.

Settheracksonabakingsheetwiththecrustedsideup.Bakefor15to18minutes(medium-rare)or20to23minutes(medium).Removefromtheovenandcoverwithaluminumfoiltorestfor10minutes.Aswithsteak,themeatwillcontinuecookingfromtheresidualheat.Whendone,themeatinsideshouldbeevenlycooked,pink,andjuicy.

Whenreadytoserve,useasharpknifeandgentlysliceeachcutlettopreventthecrustfromfallingoff.

◁ONE-POTPORKCURRYAzingyporkcurryslow-cookedwithturnipsandzucchiniisastress-free,

keto-friendlywaytosatisfyahungrycrowd.6SERVINGS

20MINS

2TO6HOURS

INGREDIENTS2tablespoons(30g/1.1oz)gheeorcoconutoil2clovesgarlic,crushed1stalklemongrassor1tablespoon(6g/0.2oz)freshlygratedlimezest1small(70g/2.5oz)whiteonion2teaspoonsginger1Thaichilepepperorjalapeñopepper(15g/0.5oz),finelychopped1.76pounds(800g)porkshoulder1teaspoongroundcumin1/2teaspooncorianderseeds1teaspoonpaprika1teaspoonsaltFreshlygroundblackpepper2limes,halved

11/2cups(360ml/12floz)coconutmilkorheavywhippingcream2medium(400g/14.1oz)zucchini2small(300g/10.6oz)turnipsNUTRITIONFACTSPERSERVING

Totalcarbs:10.3g

Fiber:2.1g

Netcarbs:8.2g

Protein:25.7g

Fat:41.5g

Energy:510kcal


Dicetheporkintomedium-sizedpiecesandsetaside.YoucanmakethecasseroleinaDutchoven,anovenproofheavysouppot,orinaslowcooker.

IfusingaDutchovenoraheavysouppot:Greasethepotwithgheeandaddthecrushedgarlic,lemongrass,onion,ginger,andchilepepper.Cookoveramedium-highforafewminutesuntiltheonionisgoldenbrown.

Addtheporkandbrownonallsidesbycookingforabout5minutesandstirringfrequently.Addallthespices.Squeezeinthelimejuiceandtossthefourlimehalvesintothepot.(Theseareusedonlytoinfusethecurryandwillberemovedwhenit’sdone.)Pour

inthecoconutmilk,lowertheheattominimum,andcoverwithalid.Cookfor11/2to2hoursoruntiltheporkistender.

Meanwhile,washanddicethezucchini.Peelanddicetheturnipintomediumpieces.AddtotheDutchovenforthelast45to60minutesofthecookingprocess.

Ifusingaslowcooker:Inalargepotgreasedwithghee,brownthegarlic,onion,ginger,chilepepper,andporkpieces.Addallthespices,lemongrass,andlimehalvesandtransfertotheslowcooker.Pourinthecoconutmilkandcookfor6hoursonhighorfor10hoursonlow.Addtheturnipandzucchiniforthelast2to3hoursofthecookingprocess.Ifyou’reusingcreaminsteadofcoconutmilk,additinthelast30minutesofthecookingprocesstopreventitfrombreaking.

Whendonecooking,removethelimehalves.Letthecurrycoolslightlybeforeserving.Oncecool,youcanfreezeitinbatchesforuptothreemonths.

◁SHEPHERD’SPIEDeliciousBritishcomfortfoodwithatoppingmadefromcreamycauliflower

insteadofpotato:Youwon’tbelieveit’slow-carb!6SERVINGS

20MINS

1HOUR15MINS

INGREDIENTS2.2pounds(1kg)lamb,ground1small(70g/2.5oz)whiteonion1medium(80g/2.8oz)carrot2clovesgarlic,crushed

11/2cups(150g/5.3oz)whitemushrooms2cups(200g/7.1oz)greenbeans1/2cup(120ml/4floz)BoneBroth(here)orvegetablestock1tablespoon(15ml/0.5floz)Worcestershiresauce2tablespoons(16g/0.6oz)groundchiaseeds1large(800g/28.2oz)cauliflower2tablespoons(30g/1.1oz)butterorghee1teaspoonsaltFreshlygroundblackpepper2tablespoons(6g/0.2oz)choppedchivesorfreshparsleyNUTRITIONFACTSPERSERVING

Totalcarbs:13.9g

Fiber:5.3g

Netcarbs:8.6g

Protein:33.7g

Fat:40g

Energy:537kcal


Heatalargepanandaddthegroundlamb.Brownfromallsides,stirringfrequently,untilthefatisreleasedandtherearenopinkparts.Useaslottedspoontotransferthelambtoabowlandsetaside.Keepthecookingfatinthepan.

Peelandfinelydicetheonionandcarrotandthenpeelandcrushthegarlic.Washandslicethemushrooms.Washandtrimthegreenbeansandchopthemintoquarters.Placetheonionandgarlicinthepanwhereyoucookedthelamb.Cookforabout2minutesoruntiltranslucent,stirringfrequently.Addthecarrot,mushrooms,andgreenbeans.Cookforafewmoreminutesuntilthecarrotbeginstosoften.

ReturnthecookedlambtothepanandaddtheBoneBrothandWorcestershiresauce.Seasonwithsaltandblackpeppertotasteandsimmeroveralowheatfor20to25

minutes.Whendone,takeitoffoftheheatandaddthegroundchiaseeds.Mixuntilwellcombined.

Meanwhile,preheattheovento400°F(200°C,orgasmark6)andpreparethecauliflowermash.Washthecauliflowerandcutitintomediumflorets.Placeitonasteamingrackinasteamingpotfilledwithabout2inches(5cm)ofwaterandcookforabout10minutes.

Whendone,transferthecauliflowertoablenderandpulseuntilsmoothandcreamy.Addtheghee,seasonwithsaltandblackpepper,andpulseagain.Whendone,setitaside.

Spreadthelambmixtureintoacasseroledish.Topwithmashedcauliflower.Usingthetinesofafork,createadecorativepatternontop.Cookforabout30minutesintheovenuntilthecauliflowerisgoldenincolor.Whendone,removefromtheovenandletitcoolslightlybeforeserving.Topwithchoppedchivesorparsley.

LAMBAVGOLEMONOThankfully,lambchopstakelesstimetocookthanothercutsoflamb.Trythem

withadeliciousGreek-styleavgolemono,oreggandlemon,sauce!4SERVINGS

15MINS

35MINS+MARINATING

INGREDIENTS

Lamb8smalllambchops(800g/1.76lb)1/4cup(60ml/2floz)oliveoil2tablespoons(15ml/0.5floz)redorwhitewinevinegar4clovesgarlic,crushed1tablespoon(3g/0.1oz)driedoregano1tablespoon(15g/0.5oz)DijonMustard(here)1teaspoonlemonzestSaltandfreshlygroundblackpepper,totaste

AvgolemonoSauce

1cup(240ml/8.1floz)chickenstockorBoneBroth(here)4largeeggyolks1/2cup(120ml/4floz)freshlemonjuice2tablespoons(3g/0.1oz)choppedchivesSaltandfreshlygroundblackpepper,totaste


Totalcarbs:4.5g

Fiber:0.9g

Netcarbs:3.6g

Protein:41.2g

Fat:38.1g

Energy:534kcal


First,marinatethelamb.Setthelambchopsintoabowlthatyoucanfitinthefridge.Mixtogethertheoil,vinegar,crushedgarlic,herbs,Dijonmustard,lemonzest,salt,andblackpepperandcoatthelambonallsideswiththemarinade.Coverthebowlwithaluminumfoilandplaceinthefridgeforatleast2hoursorovernight.Removethelambchopsfromthefridgeandkeepatroomtemperaturebeforecooking.

Preheattheovento400°F(200°C,orgasmark6).Placethechopsonabakingsheetandtransfertotheoven.Discardtheremainingmarinade.Cookfor20to30minutes,dependingonhowwell-doneyoulikethem.Turnthemhalfwaythroughthecookingprocesssotheybrownevenly.

Preparetheavgolemonosauce.PourtheBoneBrothinasmallpotandbringtoasimmeroverlowheat.Meanwhile,cracktheeggsandseparatetheeggwhitefromtheeggyolks.Reservethewhitesforuseinanotherrecipe.

Inalargebowl,whisktheeggyolksuntilfrothy.Squeezeinthelemonjuiceandwhiskuntilwellcombined.PourtwoladlesoftheBoneBroth,oneatatime,intothebowlandkeepwhisking.Then,slowlypourtheegg-and-lemonmixtureintothesimmeringpotofBoneBrothandkeepstirringtoavoidclumping.Continuewhiskinguntilthesaucethickensandthenremovefromtheheat.Seasonwithsaltandblackpeppertotaste.Addthechivesandmixwell.Topthechopswiththesauceandserveimmediately.

GREEKROASTLAMBThisGreek-styleroastmakesfordeliciouslytendermeatthatfallsapartat

thelightesttouch.6SERVINGS

15MINS

3HOURS

INGREDIENTS

RoastLamb2tablespoonseachoffreshoregano,mint,andthyme,chopped3clovesgarlic,crushed1tablespoon(6g/0.2oz)lemonzest4.4pounds(2kg)lamblegorshoulder,bonein3tablespoons(45g/1.6oz)butterorgheeSaltandfreshlygroundblackpepper,totaste1/2to1cup(120to240ml/4.1to8.1floz)vegetablestockorwaterTomatoSauceJuicesfromcookingthelamb1largetin(400g/14.1oz)choppedtomatoes1clovegarlic,crushed1/2cup(50g/1.8oz)olives2tablespoons(17g/0.6oz)capersSalt,pepperandfreshoregano,totaste


Totalcarbs:4.8g

Fiber:1.6g

Netcarbs:3.2g

Protein:31.4g

Fat:36g

Energy:475kcal


Preheattheovento400°F(200°C,orgasmark6).Mixtogetherthefreshlychoppedherbs,garlic,andlemonzest.Rubthelambwithgheeandseasonwithsaltandblackpepper.Usingasharpknife,createsmallcutsintheleg.Rubthelegwiththeherbsandsqueezesomeofitinthecuts.

Placetheleginacasseroledish,addthewaterorvegetablestock,coverwithaluminumfoiloralid,andputintheoven.Cookfor1hourand45minutes.

Increasethetemperatureto375°F(190°C,orgasmark5)andtakethelidoff.Cookforanother45minutesuntilgoldenandcrispy.Whendone,themeatshouldbefork-tender.Removefromtheoven,placealuminumfoilontop,andsetasidetocoolslightly.

Forthesauce,pourthepangravyintoapotandaddthechoppedtomatoes,crushedgarlic,olives,capers,andoregano.Bringtoaboil,simmeruntilreducedbyhalf,andremovefromtheheat.Seasonwithsalttotaste.PairwithCreamyVegetableMash(here)orBraisedCabbagewithPancetta(here)andservewiththesauceontheside.

LAMBMEATBALLSWITHFETAFetacheeseaddsasalty,savorykicktotheselambmeatballsandmakesthesaucesmoothandcreamy,too.Eatwithzucchininoodles—zoodles—orCauli-

Rice.16MEATBALLS

20MINS

35MINS

INGREDIENTS

LambMeatballs1.1pounds(500g)groundlamb1largeegg1/2cup(50g/1.8oz)almondflour2tablespoon(8g/0.3oz)eachchoppedfreshoreganoandmint1teaspoonlemonzest1clovegarlic,crushed1/4cup(25g/0.9oz)olivesSaltandfreshlygroundblackpepper,totaste2/3cup(100g/3.5oz)fetacheese,crumbled1tablespoon(15g/0.5oz)ghee

Zoodles4medium(800g/28.2oz)zucchini

TomatoSauce2medium(120g/4.2oz)tomatoes,chopped1tablespoon(15g/0.5oz)unsweetenedtomatopuree1bayleaf,crumbled

1cup(240ml/8.1floz)BoneBroth(here)Saltandfreshlygroundblackpepper,totasteFreshbasil,forgarnishNUTRITIONFACTSPERSERVING(4meatballs+zoodles)

Totalcarbs:12.6g

Fiber:4.3g

Netcarbs:8.2g

Protein:33.1g

Fat:45.8g

Energy:581kcal


Inabowl,combinethegroundlambwiththeeggandalmondflour.Addthechoppedoregano,mint,lemonzest,garlic,andslicedkalamataorgreenolives.Addapinchofsalt

andblackpepper.Mixwellandaddthecrumbledfetacheese.Usingyourhands,createmedium-sizemeatballsandsetaside.

Preheatalargepangreasedwithghee.Oncehot,addthemeatballsandcookforabout2to3minutesbeforeturningwithafork.Cookuntiltheoutsidesarebrownedandthenaddthechoppedtomatoes,tomatopuree,crumbledbayleaf,andBoneBroth.Seasonwithsaltandblackpeppertotaste.

Cookfor20to25minutesonamedium-lowheatandturnthemeatballshalfwaythroughthecookingprocess.

Meanwhile,washthezucchini.Preparethe“zoodles”byslicingthezucchiniwithajuliennepeeleroravegetablespiralizer.Oncethemeatballsarecooked,removethemwithaslottedspoonandsetthezoodlesintothemeatandfetasauce.Cookoveramedium-highheatforjust3to5minutes:Whendone,thezoodlesshouldstillbealdente.

Alternatively,youcancookthezoodlesinaseparatepangreasedwithghee.(Alwaysmakethezoodlesjustbeforeservingandcookthembrieflytoavoidhavingthembecomemushy.)Servewiththemeatballsandgarnishwithfreshbasilleaves.

MINCEDPORKPIESThesesavorymincedporkpiesaredeliciouslycrispy,grain-free,andsolowin

carbs!8PIES

20MINS

50MINS

INGREDIENTS

Crust1cup(100g/3.5oz)almondflourorflaxmeal2cups(100g/3.5oz)groundporkrinds1/4cup(40g/1.4oz)flaxmeal2largeeggs1/2teaspoonsaltortotasteFilling6slices(90g/3.2oz)ofthinly-cutbacon1tablespoon(15g/0.5oz)gheeorlard10.6ounces(300g)groundpork,20%fat1small(70g/2.5oz)whiteonion2clovesgarlic,crushed3/4cup(100g/3.5oz)cheddarcheese,grated3.5oz(100g)creamcheeseorsoftgoatcheese2largeeggs1/4cup(12g/0.4oz)choppedchivesorspringonions1/2teaspoonsaltFreshlygroundblackpepperNUTRITIONFACTSPERPIE

Totalcarbs:5.6g

Fiber:2.7g

Netcarbs:2.8g

Protein:26.9g

Fat:30.7g

Energy:411kcal


Preheattheovento400°F(200°C,orgasmark6).Inabowl,mixtheingredientsforthecrustandcombinewellusingyourhands.Addatablespoon(15ml/0.5floz)ortwoofwaterifneeded.Ifusingsaltedporkrinds,omitadditionalsalt.

Dividethebatterintoeightequalpartsandpressthemintogreasednonsticktartpans(ideally,youshouldusemini-piepanswithremovablebottoms).Pressthedoughwithyourfingerstowardtheedgesandupthesidestocreatea“bowl”shape.

Placethepiesonabakingsheetandtopwithsheetsofparchmentpaperandceramicbakingbeans.Transfertothepreheatedovenandbakeforabout12to15minutes.Whendone,removefromtheovenandsetaside.

Topreparethefilling,slicethebaconandcookinapangreasedwithgheeuntilcrispy.Addthegroundporkandcook,stirringfrequently,untilcompletelybrowned.Whendone,useaslottedspoontotransferthemeatandbaconintoabowlandsetaside.

Placetheonionandgarlicinthepaninwhichyoucookedtheporkandbacon.Cookfor5to8minutesoveramedium-highheatuntillightlybrowned.Setitaside.

Mixthepork,bacon,caramelizedonionandgarlic,andremainingingredientsinabowl.

Combineeverythingwellanddistributeevenlyintothepiecrusts.Returnthecruststotheovenandbakefor15to20minutes.Removefromtheovenandthensetasidetocool.Storeinthefridgeandservecoldorreheatifdesired.

◁PEPPERONIPIZZAYouwon’tmiss“real”pizzaanymore:Thishealthieralternativetotraditional

pepperonipizzahasjustafractionofthecarbs.4SERVINGS

10MINS

25MINS

INGREDIENTS

Crust

11/2cups(150g/5.3oz)almondflour1/4cup(40g/1.4oz)flaxmeal2tablespoons(15g/0.5oz)psylliumhuskpowder1/3cup(30g/1.1oz)gratedParmesancheese,ormorealmondflour1teaspoondriedItalianherbs1/2teaspooneachonionpowder,garlicpowderandsalt1largeegg1/4cup(60ml/2floz)lukewarmwater

Topping1/2cup(120g/4.2oz)MarinaraSauce(here)1/2teaspoonchileflakes1cup(120g/4.2oz)mozzarellacheese1/2package(60g/2.1oz)pepperoni2tablespoons(5g/0.2oz)choppedfreshbasil1tablespoon(15ml/0.5floz)extravirginoliveoil

NUTRITIONFACTSPERSERVING(1/4ofthepizza)

Totalcarbs:17g

Fiber:9.8g

Netcarbs:7.3g

Protein:25.9g

Fat:47.8g

Energy:571kcal


Preheattheovento400°F(200°C,orgasmark6).Inamixingbowl,combinethealmondflour,flaxmeal,psylliumhuskpowder,gratedParmesancheese,Italianherbs,onionandgarlicpowder,andsalt.

Addtheeggandwaterandcombinewellwithyourhands.Lineapizzapanoraregularlargebakingsheetwithparchmentpaper.Usingyourhands,pressthepizzadoughintothepan,leavingslightlyraisededgestoformcruststoholdthefilling.Youcanuseadough

rollertomakethesurfacesmooth.Ifyoudon’thaveapizzapan,justformthedoughintoaroundshape.Trytomakethecrustasthinaspossible.

Placethedoughintheovenandbakefor12to15minutes.Whendone,removefromtheoventotopwiththefilling.Spreadthemarinarasauceoverthedoughandtopwithchileflakes,gratedmozzarella,andpepperonislices.Returntotheovenandbakeforanother10minutesoruntilthecheeseismeltedandthepepperoniisslightlycrispedup.

Whendone,removethepizzafromtheovenandtopwithchoppedbasilanddrizzlewithatablespoon(15ml/0.5floz)ofextravirginoliveoil.Thepizzatastesbestwheneatenimmediately.Ifneeded,reheatintheovenforafewminutes.

CREAMYMUSHROOM“RISOTTO”Thisearthymushroomrisottoisasurprisinglyeasy,grain-freemidweekmeal.

6SERVINGS

15MINS

20MINS

INGREDIENTS1/2cup(15g/0.5oz)driedporcinimushrooms3/4cup(180ml/6.1floz)chickenstock(here)orvegetablestock1small(70g/2.5oz)whiteonion4cups(200g/7.1oz)freshwildmushrooms1/4cupplus2tablespoons(56g/2oz)gheeorbutter2clovesgarlic,crushed6cups(720g/25.4oz)Cauli-Rice(here)Salt,totaste1/2cup(120ml/4.1floz)heavywhippingcream1tablespoon(15ml/0.5floz)lemonjuice1/4cup(15g/0.5oz)choppedfreshparsley2/3cup(60g/2.1oz)gratedParmesancheeseNUTRITIONFACTSPERSERVING

Totalcarbs:11.3g

Fiber:3.4g

Netcarbs:7.9g

Protein:8g

Fat:24.4g

Energy:287kcal


Soakthedriedporcinisinthechickenstockforatleast15minutes.Oncesoaked,chopthemushroomsintosmallerpiecesifneeded.Peelandfinelydicetheonion.Washandslicethefreshmushrooms.

Greasealargepanorheavysouppotwith1/4cup(60g/2.1oz)ofgheeandaddtheonionandcrushedgarlic.Cookoveramedium-highheatfor5to8minutesuntillightlybrowned.

AddtheCauli-Riceandslicedmushroomsandmixwell.Pourinthesoakedmushroomswiththeirliquidandseasonwithsalt.(Youcansubstitute1/4cup[60ml/2floz]ofthestockwith1/4cup[60ml/2floz]drywhitewine,ifyoulike.)

Pourinthecreamandcookfor8to10minutesoruntilthecaulifloweristenderbutnotovercooked.Removefromtheheat.Addasqueezeoflemonjuice,parsley,grated

Parmesancheese,andremaininggheeorbutter,andmixuntilwellcombined.Garnishwithmoreparsleyandserveimmediately.

KETOFALAFELTraditionallymadewithchickpeas,theselow-carbfalafelaregrain-and

legume-free,andthey’reservedwithaflavorfultahinidip.12FALAFEL

15MINS

45MINS

INGREDIENTS

Falafel

3cups(360g/12.7oz)Cauli-Rice(here)1small(70g/2.5oz)whiteonion2clovesgarlic,crushed2tablespoons(30g/1.1oz)ghee1largeegg1/4cup(25g/0.9oz)almondflour1/2cup(65g/2.3oz)macadamianuts

21/2tablespoons(3g/0.1oz)eachchoppedcilantroandmint1teaspoonlemonzest2teaspoonsgroundcumin1teaspoongroundturmericSaltandfreshlygroundblackpepper,totaste

TahiniDip1tablespoon(15g/0.5oz)tahini3tablespoons(36g/1.3oz)sourcreamorcoconutmilk1tablespoon(15g/0.5oz)Mayonnaise(here)1tablespoon(15ml/0.5floz)lemonjuiceSaltandfreshlygroundblackpepper,totaste

NUTRITIONFACTSPERSERVING(3falafel)

Totalcarbs:12.6g

Fiber:5g

Netcarbs:7.6g

Protein:7.4g

Fat:31.8g

Energy:346kcal


First,preparetheCauli-Rice.


Meanwhile,peelandfinelyslicetheonionandgarlicandaddtoapangreasedwithghee.Cookfor5to8minutes,stirringfrequently,andtakeofftheheat.

WhentheCauli-Riceiscooked,transferittoablenderandaddthecaramelizedonion,garlic,egg,almondflour,macadamianuts,cilantro,mint,lemonzest,cumin,turmeric,salt,andblackpepper.Pulseuntilsmooth.

Usingyourhands,createmediumballsorpattiesfromthemixtureandplaceonabakingsheetlinedwithparchmentpaper.Sprayordrizzleeachfalafelwiththeremaininggheeorcoconutoilandtransfertotheoven.Bakefor25to30minutesoruntilgoldenbrown.

Meanwhile,preparethetahinidip.Mixthetahini,sourcream,mayo,andlemonjuice.Seasonwithsaltandblackpeppertotaste.Useasdipforthefalafel.

Whenthefalafelaredone,removethemfromtheoven.Eatwarmorcold.

ChapterEight:SIDES

Whenyou’refollowingaketogenicdiet,youusuallyhavetoavoidpopularsidedishes,likemashedpotato,rice,andspaghetti,whichareveryhighincarbohydrates.Butthatdoesn’tmeanyouneedtofeeldeprived.Farfromit!Inthischapter,I’llshowyouhowtomakesatiatingsidedishesusinghealthy,low-carbingredients,likethewonderfully-versatilecauliflower,whichcanmimicriceinalmostanydish.You’llalsofindplentyofeasy-to-makerecipesthatfocusontastyseasonalvegetables,likezucchinifries,bacon-ladenBrusselssprouts,andsteamedfreshbroccolidrapedwithacreamybluecheesesauce.Areyouhungryyet?

CAULI-RICETHREEWAYSCauliflowerisyournewbestfriend.Useitinsteadofpotatoestocreateacreamycauliflowermash;substituteitforrice;oruseittomakealow-carb

pizzacrust!4SERVINGS

15MINS

20MINS

INGREDIENTS

5cups(600g/21.2oz)Cauli-Rice(here)2clovesofgarlic2tablespoons(30g/1.1oz)gheeorbutterSaltandfreshlygroundblackpepper,totasteMediterraneanRice3to4tablespoons(12to16g/0.4to0.6oz)freshbasil,thymeleaves,andoregano1small(70g/2.5oz)whiteonion1tablespoon(15g/0.5oz)tomatopuree,unsweetenedCreamyLemonRice2tablespoons(5g/0.2oz)finelychoppedfreshbasil1tablespooneachfinelychoppedfreshoreganoandthymeleaves1tablespoon(6g/0.2oz)lemonzest1/2cup(120ml/4.1floz)coconutmilkorheavywhippingcream2tablespoons(30ml/1floz)lemonjuiceSpicyAsianRice1tablespoon(8g/0.3oz)gingerSmallbunchcilantro,chopped,withleavesseparatedfromstalks1to2smallchilepeppers,1teaspoongroundturmeric

NUTRITIONFACTSPERSERVINGMediterranean/CreamyLemon/SpicyAsian

Totalcarbs:10.6/10.2/8.8g

Fiber:3.7/3.6/3.3g

Netcarbs:6.8/6.6/5.5g

Protein:3.3/3.7/3.1g

Fat:8/19.4/8g

Energy:119/223/112kcal

Macronutrientratio:Caloriesfromcarbs(24/12/21%),protein(12/7/12%),fat(64/81/68%)

ForMediterraneanCauli-Rice:

Washandchoptheherbs,peelandmashthegarlic,andfinelydicetheonion.Heatapangreasedwithgheeovermediumheatandaddthemashedgarlicanddicedonion.

Cook,stirringfrequently,forabout5minutesoruntillightlybrowned.AddtheCauli-Riceandcookfor5to7minutes,stirringconstantly.Addthetomatopureeandseasoningsandmixwell.Finally,addthechoppedherbsandcookforanother2to3minutes.Seasonwithsaltandblackpepperandsetaside.Servewithfishandmeatdishes,ortopwithafriedeggorslicedavocadoforaquickbreakfastmeal!

ForCreamyLemonCauli-Rice:

Washandfinelychoptheherbs.Peelandmashthegarlicandzestthelemon.Heatapangreasedwithgheeovermediumheatandaddthemashedgarlicandlemonzest.Cookforabout2minutes,stirringfrequently.AddtheCauli-Riceandcookfor1to2minutes,stirringfrequently.Pourinthecoconutmilkorcreamandlemonjuice.Cookforanother5minutes.Finally,addthechoppedherbsandcookfor2to3minutes.Seasonwithsaltandblackpepperandserve.

ForSpicyAsianCauli-Rice:

Peelandmashthegarlic.Heatalargepangreasedwithgheeorcoconutoil.Addthemashedgarlic,ginger,choppedcilantrostalks,andchilepepper.Cookonmedium-highheatfor3to5minutes,stirringfrequently.AddtheCauli-Riceandcookfor5to7minutes,stirringfrequently.Addtheturmericandcilantroleavesandcookforanother2to3minutes.Seasonwithsaltandblackpepperandserve.

CREAMYVEGETABLEMASHThiscreamymashmadefromlow-carbvegetables,freshherbs,andspicescan

bepairedwithjustaboutanymeatdish.6SERVINGS

15MINS

20MINS

INGREDIENTS1large(600g/21.2oz)headcauliflower1small(200g/7.1oz)headbroccoli1medium(200g/7.1oz)turnip1/4cup(56g/2oz)gheeorbutter1small(70g/2.5oz)whiteonion,chopped2clovesgarlic,crushedSaltandfreshlygroundblackpepper,totaste

Optional:1/2cup(45g/1.6oz)gratedParmesancheese,cheddarcheese,orsourcreamNUTRITIONFACTSPERSERVING

Totalcarbs:10.8g

Fiber:3.7g

Netcarbs:7.1g

Protein:3.4g

Fat:9.6g

Energy:135kcal


Washthecauliflowerandbroccoliandcutintosmallerflorets.Peelandquartertheturnip.Placethevegetablesonasteamingrackinsideapotfilledwithabout2inches(5cm)ofwater.Bringtoaboilandcookforabout10minutesuntiltender—donotovercook.

Heatapangreasedwithhalfofthegheeandaddthechoppedonionandgarlic.Cookforabout5to8minutesoruntilcaramelized.Keepstirringtopreventburningandthenremovefromtheheat.

Placethecookedcauliflower,broccoli,andturnipintoablender.Addtheonionandgarlicandtheremainingghee.Pulseuntilsmoothandcreamy.Seasontotasteandstirinthecheeseorsourcream,ifusing.Servewithmeatdishes.ThisisalsoagreattoppingforShepherd’sPie(here),insteadofaregularcauliflowermash.

TIPTryusingyourfavoriteherbsandspicesinthisrecipe.ForaMediterraneantwist,add2to3tablespoons(5to8g/0.2to0.3oz)choppedfreshbasil,thyme,andoregano.ForAsian-style,add2tablespoons(2g/0.1oz)choppedfreshcilantro,1tablespoon(8g/0.3oz)ginger,and1smallchilepepper.ForasmokyBBQtaste,add1teaspoonsmokedpaprikaand1/4teaspooncayennepepper.Fora“curried”mash,add1teaspooncurrypowderand1/2teaspoongroundturmeric.

GRILLEDMEDITERRANEANVEGETABLESCrispyMediterranean-stylevegetablesgowellwithfishandpoultry—and

toppingthemwithfriedeggstransformsthemintoaquick,healthybreakfast,too.6SERVINGS

10MINS

20MINS

INGREDIENTS1/4cup(56g/2oz)gheeorbutter3clovesgarlic,crushed2small(200g/7.1oz)red,orange,oryellowpeppers3medium(600g/21.2oz)zucchini1medium(500g/17.6oz)eggplant1medium(100g/3.5oz)redonion1tablespoon(4g/0.2oz)choppedfreshoregano2tablespoons(5g/0.2oz)choppedfreshbasilSaltandfreshlygroundblackpepper,totaste


Totalcarbs:11.9g

Fiber:4.9g

Netcarbs:7g

Protein:2.7g

Fat:9.8g

Energy:140kcal


Settheoventobroil(500°F[260°C,orgasmark10]).Inasmallbowl,mixthemeltedgheeandcrushedgarlic.

Washallthevegetables.Halve,deseed,andslicethebellpeppersintostrips.Slicethezucchiniwidthwiseinto1/4-inch(about1/2cm)pieces.Washtheeggplantandslice.Quartereachsliceinto1/4-inch(about1/2cm)pieces.Peelandslicetheonionintomediumwedgesandseparatethesectionsusingyourhands.Placethevegetablesintoabowlandaddthechoppedherbs,gheewithgarlic,salt,andblackpepper.

Spreadallthevegetablesonabakingsheet,ideallyonaroastingrackornetsothatthevegetablesdon’tbecomesoggyfromthejuices.Transfertotheovenandcookforabout15minutes.Becarefulnottoburnthem.

Whendone,thevegetablesshouldbeslightlytenderbutstillcrisp.Servewithmeatdishesorbakewithcheesesuchasfeta,mozzarella,orhalloumi.

BROCCOLIPATTIESMakeandfreezetheseeasybroccolipattiesaheadoftimeandthendefrostasneeded:theycanbeservedhotorchilled,andthey’regreatforbreakfastas

well.15PATTIES

10MINS

35MINS

INGREDIENTS1medium(400g/14.1oz)headbroccoli2tablespoons(30g/1.1oz)gheeorlard1medium(110g/3.9oz)whiteonion,finelysliced2clovesgarlic,crushed3largeeggs1/2cup(60g/2.1oz)gratedcheddarcheeseorParmesancheeseSaltandfreshlygroundblackpepper,totaste

NUTRITIONFACTSPERSERVING(3patties)

Totalcarbs:8.1g

Fiber:2.5g

Netcarbs:5.7g

Protein:9.3g

Fat:13.2g

Energy:183kcal


Preheattheovento400°F(200°C,orgasmark6).Washthebroccoliandcutintoflorets.Placeonasteamingrackinasteamingpotfilledwithabout2inches(5cm)ofwaterandcookforabout5to7minutes.Don’tovercookthebroccoli;itshouldstillbealdente.Whendone,setitasideandletcoolbeforechoppingandmixingwiththeotheringredients.

Heatapangreasedwithgheeandaddtheonionandcrushedgarlic.Cookfor5to8minutesuntillightlybrowned.

Inabowl,mixtheeggs,cheese,salt,andblackpepper.Cutthecookedbroccoliintosmallerpiecesandplaceinthebowlwiththeeggs.Addtheonionandgarlicandmixuntilwellcombined.

Usingaspoon,create15palm-sizepatties(3perserving)andplacethemonabakingsheetlinedwithparchmentpaper.Transfertotheovenandcookforabout20minutesoruntilthetopsarelightlybrownedandcrispy.

Whendone,removefromtheovenandsetasidetocoolorserveimmediately.

ZUCCHINIFRIESSkiptheFrenchfriesandreachforthispotato-freeversioninstead:these

friesaremadefromzucchini,andcoveredincrispyporkrinds.4SERVINGS

10MINS

30TO35MINS

INGREDIENTS4medium(800g/28.2oz)zucchini1/4teaspoonsalt2tablespoons(14g/0.5oz)flaxseedmeal

11/2cups(75g/2.6oz)groundporkrinds1tablespoon(5g/0.2oz)driedItalianherbs(basil,thyme,oregano)1teaspoongarlicpowder1teaspoononionpowderFreshlygroundblackpepper,totaste1largeegg2tablespoons(30g/1.1oz)gheeorcoconutoil

Optional:1/3cup(30g/1.1oz)gratedParmesancheeseinsteadof1/2cupporkrinds


Totalcarbs:8.9g

Fiber:3.4g

Netcarbs:5.5g

Protein:17.1g

Fat:12.8g

Energy:236kcal


Preheattheovento425°F(220°C,orgasmark7).Washthezucchiniandcutintoabout1/2-inch-wide(1.3cm)and3-inch-long(7.5cm)“fries”.Seasonwithsomeofthesaltandletrestonacuttingboardforatleast20minutes.Thenpatthemoistureoffthefrieswithapapertowel.

Meanwhile,mixthe“breading.”Placetheflaxseedmealintoabowlandcombinewiththegroundporkrinds.Addthedriedherbs,onionandgarlicpowder,apinchofsalt,andblackpepper.

Inasmallbowl,mixtheeggwithanotherpinchofsalt.Dipeachzucchinipieceintheeggandtransfertothebowlwiththebreading.Dredgethezucchiniinthebreadingandplaceonabakingsheetlinedwithparchmentpaper.Donotputallthefrieswiththeegginthebreadingatonceoritwillclumpup.Drizzlethefrieswithmeltedgheeorspraywithcoconutoil.

Transferthesheetintotheovenandbakefor20to25minutesoruntillightlybrownedandcrispy.Removefromtheovenandsetasidetocool.Eatimmediatelyorthefrieswillgetsoggy.Ifneeded,placethemintheoventocrispupjustbeforeserving.

Servewithmeat-baseddishesandpairwithKetchup(here),Mayonnaise(here),orSpicyChocolateBBQSauce(here)!

◁STEAMEDBROCCOLIWITHBLUECHEESESAUCE

Crispybroccoliandcreamybluecheeseareheavenlytogether,andthissauceisnoexception.What’smore,it’sfabulouswithfishandseafood.

4SERVINGS

10MINS

15MINS

INGREDIENTS1medium(500g/17.6oz)headofbroccoli1/4cup(60ml/2floz)heavywhippingcream2.1ounces(60g)creamcheese2tablespoons(30g/1.1oz)butterorghee2ounces(56g)crumbledbluecheeseSaltandfreshlygroundblackpepper,totasteNUTRITIONFACTSPERSERVING

Totalcarbs:9.5g

Fiber:3.3g

Netcarbs:6.2g

Protein:8g

Fat:19.7g

Energy:231kcal


Washthebroccoliandcutintoflorets.Placeonasteamingrackinasteamingpotfilledwithabout2inches(5cm)ofwaterandbringtoaboil.Cookfor5to8minutesuntilthebroccoliistenderbutstillcrisp.Donotovercook.Whendone,setitaside.

Preparethebluecheesesauce.Pourthecreaminasmallpotandaddthecreamcheeseandbutterorghee.Gentlybringtoasimmeroveramedium-lowheatandstiruntilwellcombinedandthecreamcheeseandbutteraremelted.Ifyouneedtothickenthesauce,boilfor3to5moreminutes,stirringfrequently.

Removefromtheheatandaddthecrumbledbluecheese.Stiruntilthebluecheeseisdissolvedandthesauceissmoothandcreamy.Seasonwithsaltandblackpepper,totaste.Ifyouneedtothinthesauce,addasplashofwaterorcream.

TIPTrythisrecipewithothertypesofcheese:goatcheese,cheddar,orevenBrie.

◁GARLIC-&-HERBCAULIFLOWERCrisp,sweet,roastedcauliflowerinfusedwithfragrantherbsandspicescan

standuptoanymeatdishimaginable.4SERVINGS

5MINS

20MINS

INGREDIENTS1large(800g/28.2oz)headcauliflower1/4cup(56g/2oz)meltedghee,lard,orbutter1/4cup(10g/0.4oz)choppedfreshherbs(e.g.,basil,oregano,andthyme)2tablespoons(30ml/1floz)lemonjuice3clovesgarlic,crushedSaltandfreshlygroundblackpepper,totasteOptional:Parmesanforsprinkling


Totalcarbs:11.5g

Fiber:4.3g

Netcarbs:7.2g

Protein:4.1g

Fat:14.4g

Energy:181kcal


Preheattheovento450°F(230°C,ormark8).Washthecauliflower,cutintosmallerflorets,andplaceinabowl.Inanotherbowl,mixthemeltedghee,choppedherbs,lemonjuice,andcrushedgarlic.Seasonwithsaltandblackpepper,totaste.

Addtheherbmixturetothebowlwiththecauliflowerandcoatthoroughly.SprinklewithParmesancheese,ifusing,andplacethecaulifloweronabakingsheet.Transferthesheettotheovenandbakefor15minutesoruntilthecauliflowerturnsgolden.Whendone,removeitfromtheovenandserveimmediately.

CAULI-PIZZATARTLETSPizzacrustmadefrom“riced”cauliflowerisremarkablytastyandworkswellwhenit’sthinandcrispy.Feelfreetoaddyourfavoritetoppingstothesepizza

tartlets!4SERVINGS

15MINS

50MINS

INGREDIENTS

PizzaCrust

2cups(240g/8.5oz)Cauli-Rice(here)3/4cup(90g/3.2oz)gratedmozzarellacheese1/3cup(30g/1.1oz)gratedParmesancheese1/2teaspooneachgarlicpowderandonionpowder1largeeggwhite2teaspoonsdriedItalianherbs1tablespoon(15g/0.5oz)gheeorcoconutoilSaltandfreshlygroundblackpepper,totaste

Topping1/3cup(80g/2.8oz)MarinaraSauce(here)1/2cup(50g/1.8oz)olives1/4cup(30g/1.1oz)gratedmozzarellacheeseFreshbasil,totasteNUTRITIONFACTSPERTART

Totalcarbs:7g

Fiber:2.3g

Netcarbs:4.7g

Protein:13.2g

Fat:18.4g

Energy:243kcal


Preheattheovento400°F(200°C,orgasmark6).PreparetheCauli-Riceandcookitinapanorinamicrowaveoven.Usingyourhandsoracheesecloth,squeezeoutasmuchliquidfromthecaulifloweraspossible.DrierCauli-Ricehelpsthe“dough”tobindandtocrispupwhenbaked.

Inabowl,mixtheCauli-Rice,gratedmozzarellacheese,Parmesancheese,garlicandonionpowder,eggwhite,andItalianherbs.Seasonwithsaltandblackpepper.Reservesomegratedmozzarellacheeseortopping.

Placethecauliflowermixtureonabakingsheetlinedwithparchmentpaperand,usingyourhands,formfoursmall,roundedcrustsandpressdowntoflatten.(You’llneedtousefirmparchmentpaperforthis:don’tsubstitutewaxpaper.)Brushorspraythecrustswithsomegheeorcoconutoilandbakeintheovenforabout20minutes.

Removefromtheoven,putanotherpieceofparchmentpaperonthetopofthecrusts,andflipthemover.Carefullypeeloffthetoppieceofparchment.Topwiththemarinarasauce,pittedolives,andtheremainingmozzarellacheese.Returntotheovenforanother10minutes.Garnishwithbasilbeforeserving.

◁BRAISEDCABBAGEWITHPANCETTA

Cabbageisastaplevegetableinlow-carbdiets.Soundboring?It’snot!BaconandhomemadeBoneBrothcanliftthehumblecabbagetonewheights.

4SERVINGS

10MINS

55MINS

INGREDIENTS1head(700g/24.7oz)greenorwhitecabbage1small(70g/2.5oz)whiteonion2tablespoons(30g/1.1oz)lard,ghee,ortallow6slices(90g/3.2oz)ofpancettaorthinly-cutbacon1cup(240ml/8.1floz)BoneBroth(here),chickenstock(here),orvegetablestock2tablespoons(30ml/1floz)applecidervinegarSaltandfreshlygroundblackpepper,totaste


Totalcarbs:11.8g

Fiber:4.7g

Netcarbs:7.1g

Protein:5.9g

Fat:14.1g

Energy:184kcal


Wash,halve,andslicethecabbage.Removethehardcenteranddiscard.Peelandfinelyslicetheonion.GreaseaheavypotoraDutchovenwiththelardandaddtheslicedonionandpancetta.Cookfor5to8minutes,stirringfrequently.Addtheshreddedcabbage,BoneBroth,andvinegarandmixwell.Addtheerythritolorliquidstevia,ifusing.Seasonwithsaltandblackpeppertotaste.

Coverwithalidandcookoveramedium-lowheatfor40to45minutesoruntiltender.Keepaneyeonit:add1/4cup(60ml/2floz)ofwater,ifneeded.Youdon’twanttohavetoomuchliquidleft,butyoudon’twantthecabbagetoburn.Servethiswithmeatdishes,especiallypork.

SHREDDEDBRUSSELSSPROUTSWITHBACON

EvenfolkswhousuallyturnuptheirnosesatBrusselssproutswillagreethattheseshreddedsproutswithbacon,ghee,andlemonareridiculouslydelicious.

4SERVINGS

10MINS

20TO25MINS

INGREDIENTS6cups(500g/17.6oz)Brusselssprouts2tablespoons(30g/1.1oz)lard,ghee,ortallow,melted2clovesgarlic,crushed2tablespoons(30ml/1floz)freshlysqueezedlemonjuiceSaltandfreshlygroundblackpepper,totaste6pieces(90g/3.2oz)bacon,thinlyslicedNUTRITIONFACTSPERSERVING

Totalcarbs:12.1g

Fiber:4.8g

Netcarbs:7.3g

Protein:7.4g

Fat:13.5g

Energy:188kcal


Preheattheovento400°F(200°C,orgasmark6).WashtheBrusselssproutsandremoveanydryordiscoloredleaves.Placeinafoodprocessorandfinelysliceusingaslicingblade.Mixthelardwiththegarlic.

Spreadthesproutsoveralargebakingsheetanddrizzlewiththemeltedlard,crushedgarlicmixture,andlemonjuice.Seasonwithsaltandblackpepper,addthebacon,andmixuntilwellcombined.

Cookintheovenfor15to20minutes,mixingtwicetoensureevencooking.Whendone,removefromtheovenandsetasideforafewminutesbeforeserving.Eatasasideortopwithafriedeggforasavory,keto-friendlybreakfast.

BRAISEDVEGETABLESWITHTURMERIC

Indianspicesandturmericlendfreshvegetablesabrightcolorandavibrantflavorinthiseasy-to-preparedish.

6SERVINGS

10MINS

35MINS

INGREDIENTS3medium(600g/21.2oz)zucchini1medium(500g/17.6oz)eggplant2medium(200g/7.1oz)tomatoes1small(70g/2.5oz)whiteonion1/4cup(56g/2oz)ghee,lard,ortallow2clovesgarlic,crushed1teaspoongroundturmeric1/2teaspoongroundcorianderseeds1/2teaspoongroundcuminseeds1/4teaspoongroundginger1staranise1/2teaspooncinnamonSaltandfreshlygroundblackpepper,totaste


Totalcarbs:11.4g

Fiber:4.8g

Netcarbs:6.6g

Protein:2.7g

Fat:9.9g

Energy:136kcal


Washallthevegetables.Usingapotatopeelerorsharpknife,createwidenoodlesfromthezucchini.Alternatively,diceitintomedium-sizepieces.Washandchoptheeggplantinto1-inch(2.5cm)pieces.Chopthetomatoes.Peelandfinelyslicetheonion.

GreasealargeheavypotoraDutchovenwiththegheeandheatoveramedium-highheat.Addtheonionandcrushedgarlic.Cookfor5to8minutesuntillightlybrownedandstirfrequentlytopreventburning.

Lowertheheattomedium-lowandaddtheeggplantandzucchini.Tossinallthespices,salt,andblackpepperandmixwell.Coverwithalidandcookforabout15to20minutes.Addthechoppedtomatoesandcookforanother5to10minutesoruntiltender.Whendone,removefromtheheat.Servethisdishwithmeatdishes.

◁SHAVEDASPARAGUSWITHPARMESANCHEESE

Thiscrunchy,refreshingsidecomplementsallkindsoffishandpoultry.Plus,rawasparagusishighinprebioticsthatimprovedigestionandenhanceweight

loss.4SERVINGS

5MINS

5MINS

INGREDIENTS4bunches(600g/21.2oz)asparagus

11/3cups(120g/4.2oz)gratedorflakedParmesancheese2tablespoons(30ml/1floz)lemonjuice3tablespoons(45ml/1.5floz)extravirginoliveoilSaltandfreshlygroundblackpepper,totaste


Totalcarbs:7.3g

Fiber:3.2g

Netcarbs:4.1g

Protein:14.1g

Fat:18.1g

Energy:238kcal


Washtheasparagusandsliceasthinlyaspossibleusingajuliennepeeler.DividebetweenservingplatesandsprinklewiththeParmesancheese.Drizzlewitholiveoilandseasonwithsaltandblackpepper.Serveasasidewithmeatdishes.

TIPNotafanofrawasparagus?Bakeit!Preheattheovento425°F(220°C,orgasmark7).Snipthewoodyendsofftheasparagusspears,tosswiththeoilandlemonjuice,andseasonwithsaltandblackpepper,totaste.TopwiththeParmesancheeseandbakefor5to7minutes.

ChapterNine:DRINKS&DESSERTS

Findinglow-carborketogenicdrinksanddessertscanbeabitofachallenge—butthischapterisheretohelp.Whenyou’relivingaketogeniclifestyle,you’llbespendingmoretimepreparingfood,sohealthyketo-friendlybeverages,likebreakfastsmoothies,canactasquickmealreplacementswhenyou’repressedfortime.Andasfordesserts—well,thischapter’spackedwiththebestlow-carb,grain-andsugar-freetreatsI’veevercreated,andthey’llsatisfyyoursweettootheverytime.(Justrememberthattheyshouldonlybeeatenonceinawhile!)

CREAMYKETOSMOOTHIEBoostyourenergylevelswiththislusciouslow-carbsmoothie:adoseofMCT

oilgivesitextrafat-burningpower.1SERVING

5MINS

5MINS

INGREDIENTS1/2cup(120ml/4.1floz)coconutmilkorheavywhippingcream1/2cup(120ml/4.1floz)almondmilk1tablespoon(15g/0.5oz)MCToil1vanillabeanor1teaspoonunsweetenedvanillaextract1/4cup(35g/1.2oz)raspberries,blackberries,orstrawberries,freshorfrozen1/4cup(25g/0.9oz)wheyproteinoreggwhiteproteinpowderFewicecubesOptional:3to5dropsliquidstevia,or1tablespoon(10g/0.4oz)erythritolorSwerveOptional:1tablespoon(16g/0.6oz)macadamianutbutterorToastedNutButter(here)


Totalcarbs:7.5g

Fiber:1.2g

Netcarbs::6.3g

Protein:23.1g

Fat:38.6g

Energy:452kcal


Washtheberries.Placeeverythingintoablenderandpulseuntilsmooth.You’redone!Youcanaddafewdropsofliquidsteviaorerythritolifyoupreferasweetertaste.Addingnutbutterwillincreasethefatcontentandwillmaketheconsistencythicker.

TIPMedium-chaintriglycerides(MCTs)aresaturatedfatsourbodiescandigestveryeasily.MCTs,whicharemostlyfoundincoconutoil,behavedifferentlywheningestedandarepasseddirectlytothelivertobeusedasanimmediateformofenergy.They’realsopresentinbutterandpalmoilinsmallerquantities.MCTsareusedbyathletestoimproveandenhanceperformanceandaregreatforfatloss.Unlikecoconutoilandbutter,pureMCToilsdonotsolidifyevenwhenrefrigerated,sothey’rehandyformakingcoldsmoothies.

◁REFRESHINGICEDTEAWITHBERRYICECUBES

Perfectforasultrysummerafternoon,thisrefreshing,sugar-freedrinkispackedwithfreshmintandservedwithprettyberry-ladenicecubes.

4SERVINGS

5MINS

2HOURS

INGREDIENTS2to3cups(475to700ml/16to23.7floz)hotwater4bagsqualitygreen,white,orblacktea3to4tablespoons(24to32g/0.8to1.1oz)ginger2cupsfreshmintleaves1cup(140g/4.9oz)berries,suchasblackberries,raspberries,strawberries,orblueberries1quartwater,plusmoreforice1/2cup(120ml/4.1oz)freshlemonjuiceOptional:5to10dropsliquidsteviaor2tablespoons(20g/0.7oz)erythritolorSwerveNUTRITIONFACTSPERSERVING

Totalcarbs:3.9g

Fiber:0.5g

Netcarbs:3.4g

Protein:1g

Fat:0.2g

Energy:20kcal


Pourthewaterovertheteabags,steepfor3to5minutes,andthenremovethebagsanddiscard.Pourtheteaintoalargejugandaddthegingerandmint.Savesomemintforgarnish.Letthetearestandinfuseuntilcooled.

Meanwhile,maketheberryicecubes.Washtheberriesandput1to2smallberriesineachofthecubemoldsinanicecubetray.Coverwithwaterandfreezefor2hoursoruntilsolid.

Whentheteahascooled,strainitthroughasieve,addthelemonjuice,andrefrigerateforatleastanhouroruntilcold.Servewiththeberryicecubesandgarnishwithfreshmintorasliceoflemon.Addsweetenerifneeded.

◁PUMPKINSPICECOFFEEWhoneedsthosesugary,take-outlattes?Highinhealthyfats,thiscreamy,

spicedcoffeeisafullmealinamug.1SERVING

5MINS

5MINS

INGREDIENTS1/2cup(120ml/4.1floz)blackcoffee1tablespoon(20g/0.7oz)pumpkinpuree1/4cup(60ml/2floz)heavywhippingcreamorcoconutmilk1tablespoon(15ml/0.5floz)MCToilorcoconutoil1/2teaspoonunsweetenedvanillaextract1teaspoonpumpkinspicemix(groundcinnamon,nutmeg,cloves,ginger,allspice)3to5dropsliquidsteviaor1tablespoon(10g/0.4oz)erythritolorSwerveOptional:whippedcreamorcoconutmilkfortoppingNUTRITIONFACTSPERSERVING

Totalcarbs:5g

Fiber:1.7g

Netcarbs:3.3g

Protein:1.6g

Fat:36.1g

Energy:347kcal


Preparethecoffee.Addittoablenderwiththeremainingingredients.Pulseuntilsmoothandfrothy.Addsweetenersortopwithwhippedcreamorcoconutmilk,ifyouwish.

CHAITEATURMERICLATTEThisrichchaitealatteisladenwithturmeric,whichisprizedforitsanti-inflammatorypropertiesandwhichmaypromotestomach,liver,andskinhealth.

1SERVING

10MINS

10MINS

INGREDIENTS1/2teaspoongroundginger(or1teaspoonfresh)1/4teaspooncinnamon2cardamompods1vanillabeanor1teaspoonpowderedvanillaextractPincheachoffreshlygroundblackpepperandsalt

11/2cups(360ml/12.2floz)water1/4cup(60ml/2floz)coconutmilkorheavywhippingcream1teaspoongroundturmeric1tablespoon(15ml/0.5floz)MCToilorcoconutoilOptional:3to5dropsliquidsteviaor1tablespoon(10g/0.4oz)erythritolorSwerveOptional:whippedcreamorcoconutmilkwithcinnamonontop


Totalcarbs:3.9g

Fiber:0.7g

Netcarbs:3.2g

Protein:1.4g

Fat:25.3g

Energy:237kcal


First,preparethechaiteaconcentrate.Placetheginger,cinnamon,cardamom,vanillaextract(orseedsscrapedfromthevanillabean),blackpepper,andsaltintoasaucepan.Addthewaterandbringtoaboil.Reducetheheatandboiluntilitreducesbyabouthalf.Whendone,removethepanfromtheheatandpourtheliquidthroughafine-meshsieve.Discardthespices.

Preparetheturmericmilk.Mixthecoconutmilkwiththegroundturmericinsaucepanandbringtoaboil.Simmeronlowheatforabout5minutes.

Pourthechaiteaconcentrate,turmericmilk,MCToil,andliquidstevia,ifusing,intoablenderandpulseuntilfrothy—blendingwillpreventtheoilfromfloatingontop.Transfertoaglassandenjoyhot.Topwithwhippedcreamorcoconutmilk,ifyoulike.

◁CREAMYHOTCHOCOLATETreatyourselftothislow-carbhotchocolateonacoldwinter’snightortryit

forbreakfast:it’ssubstantialenoughtostandinforafullmeal.1SERVING

5MINS

5MINS

INGREDIENTS1/4cup(60ml/2floz)coconutmilkorheavywhippingcream3/4cup(180ml/6.1floz)wateroralmondmilk2tablespoons(30g/1.1oz)ToastedNutButter(here)orChocolateHazelnutButter(here)2tablespoons(10g/0.4oz)unsweetenedcacaopowderPinchcayennepepper1tablespoon(15ml/0.5floz)MCToilorcoconutoilOptional:3to5dropsliquidsteviaor1tablespoon(10g/0.4oz)erythritolorSwerveOptional:whippedcreamorcoconutmilkandgrateddarkchocolateontopNUTRITIONFACTSPERSERVING

Totalcarbs:13.4g

Fiber:7g

Netcarbs:6.4g

Protein:7.1g

Fat:46.7g

Energy:453kcal


Pourthecoconutmilkandwaterintoasaucepanandbringtoaboilovermediumheat.Addthenutbutter,cacaopowder,andcayennepepperandmixwell.RemovefromtheheatandaddtheMCToil.Mixuntilwellcombinedandpourintoacuporaservingglass.Ifyoulike,addtheoptionalsweetenerandthentopwithwhippedcreamorcoconutmilkandadashofgrateddarkchocolate.

EGGNOGThistraditionaleggyolk–baseddrinkisaperfectlow-carbtreat.Don’twait

fortheholidayseasontogiveitatry!2SERVINGS

5MINS

5MINS

INGREDIENTS2largeeggyolks10to15dropsliquidsteviaor2tablespoons(20g/0.7oz)erythritolorSwerve,powdered1cup(240ml/8.1floz)heavywhippingcreamorcoconutmilk1cup(240ml/8.1floz)almondmilk1/4cup(60ml/2floz)darkrumorbrandyor1teaspoonrumextract1vanillabeanor1teaspoonvanillaextract1/2teaspoonnutmeg1/4teaspooncinnamon

Optional:2whippedeggwhitesplus1/4cup(56g/2oz)whippedcreamontop


Totalcarbs:6.2g

Fiber:1.6g

Netcarbs:4.6g

Protein:5.6g

Fat:51.8g

Energy:581kcal


HerearefourdifferentwaystomakeEggnog:

Classic:Whisktheeggyolkwiththeliquidsteviaorerythritoluntilcreamy.Addthecream,almondmilk,andrumandstirwell.Addthenutmeg,cinnamon,andvanilla.Servechilledorwithice.

Alcohol-freeeggnog:Followthesamerecipebutuserumextractandaddmorewater,almondmilk,andcream,ifneeded.

Addeggwhites:Tousetheeggwhites,whiskthemuntiltheycreatesoftpeaks.Addmoresweetenerifneeded.Serveontopoftheeggnogormixintoittocreateafluffytexture.

Usecookedeggs:Inaheat-resistantbowl,mixtheeggyolks,halfofthealmondmilk,andhalfofthecream.Addvanilla,nutmeg,cinnamon,andthesweetener.Putthebowloverapotwithboilingwaterandcookfor5to8minutes,stirringconstantly.Removefromheatandmixintheremainingcreamandalmondmilk.Addtherum.Servehotorrefrigerateandservewithice.

TIPS•Ifyou’reusingraweggs,duetotheslightriskofsalmonellaorotherfoodborneillness,youshoulduseonlyfresh,properlyrefrigerated,clean,gradeAorAAeggswithintactshellsandavoidcontactbetweentheyolksorwhitesandtheoutsideoftheshell.

•Youcanmakeraweggssafebyusingpasteurizedeggs.Topasteurizeeggsathome,simplypourenoughwaterinasaucepantocovertheeggs.Heattoabout140°F(60°C).Usingaspoon,slowlyplacetheeggsintothesaucepan.Keeptheeggsinthewaterforabout3minutes.Thisshouldbeenoughtopasteurizetheeggsandkillanypotentialbacteria.Lettheeggscooldownandstoreinthefridgefor6to8weeks.

BLACKBERRYCOCONUTBARKHighinhealthyfats,thisBlackberryCoconutBarkistheperfectalternative

tochocolate—anditmakesagreatlow-carbpre-workoutsnack,too.12SERVINGS

10MINS

10MINS+CHILLING

INGREDIENTS1/2cup(30g/1.1oz)desiccatedcoconut,flaked1cup(250g/8.8oz)coconutbutter1/4cup(55ml/1.9floz)extravirgincoconutoil1/4cup(60g/2.1oz)butterormorecoconutoil1/2cup(70g/2.5oz)blackberries,unsweetenedandfrozen1/4teaspoonsaltOptional:2tablespoons(20g/0.7oz)erythritolorSwerveand15to20dropsliquidstevia

NUTRITIONFACTSPERPIECE

Totalcarbs:5.5g

Fiber:3.8g

Netcarbs:1.7g

Protein:1.5g

Fat:21.7g

Energy:211kcal


Toasttheflakedcoconutuntilgoldeninapanovermedium-highheat.Stirfrequentlytopreventburning.Whendone,setitaside.

Placethecoconutbutter,coconutoil,butter(ormorecoconutoil),powderederythritol,andliquidstevia,ifusing,inabowlandmeltinawaterbath.Makesureyouusecoconutbutter(creamedcoconutmeat),notcreamedcoconutmilk.Tomakethewaterbath,simplyplacethebowloverapotwithboilingwaterandstiruntileverythingmeltscompletely.Thebowlhastobebiggerthanthesaucepan,andtheboilingwatershouldnotreachthebottomofthebowl;onlythesteamshouldheatthebowl.

Setabakingsheetoveramediumplate.Pourthecoconutmixtureonthesheetandtopwithtoastedcoconutandfrozenblackberriesandseasonwithsalt.Youcanusefineorlargergrainsofsalt.

Placeinthefridgeforatleast30minutesoruntilset.Whendone,cutinto12piecesandkeeprefrigeratedforuptothreedaysorfreezeforuptothreemonths.

TIPUseraspberries,strawberries,orblueberriesinplaceoftheblackberries.

◁CHOCOLATEFATBOMBSFatbombsareketo-friendlysnacks:reachforacoupleifyoufindithardto

boostyourfatintake,orifyou’reonafatfast.15TRUFFLES

10MINS

10MINS+CHILLING

INGREDIENTS1/2cup(125g/4.4oz)coconutbutter1/4cup(55ml/1.9floz)extravirgincoconutoil1/2cup(110g/3.9oz)butterormorecoconutoil3tablespoons(25g/0.9oz)unsweetenedcacaopowder15to20dropsliquidsteviaOptional:2tablespoons(20g/0.7oz)erythritolorSwerve,powderedOptional:1teaspoonhazelnut,cherry,oralmondextract,orpinchofcayennepepper

NUTRITIONFACTSPERTRUFFLE

Totalcarbs:2.7g

Fiber:1.8g

Netcarbs:1g

Protein:0.9g

Fat:14.4

Energy:134kcal


Letthecoconutbutter,coconutoil,andbuttersitatroomtemperaturetosoften(butdonotletmelt).Makesureyouusecoconutbutterforthisrecipe:that’screamedcoconutmeat,notcreamedcoconutmilk.

Combinealltheingredientsinafoodprocessor,butkeepsomecacaoasideforcoating.Processuntilsmooth.

Lineabakingsheetwithparchmentpaper(oranynonstickmat)anduseaspoontoform15smalltruffles.Placeinthefridgefor30to60minutes.

Removefromthefridgeandsifttheremainingcacaopowderoverthefatbombs.Storeinthefridgeforuptoaweekorfreezeforuptothreemonths.

◁KETOCRÈMEBRÛLÉEMylow-carb,paleo-friendlyversionofthispopulardessertincludesanextraingredientthatgivesitacaramelizedcrust—justliketherealthing!

4SERVINGS

15MINS

10MINS+CHILLING

INGREDIENTS

Custard2cups(480ml/16.2floz)heavywhippingcreamorcoconutmilk2vanillabeansor2teaspoonssugar-freevanillaextract5largeeggyolks1/4cup(40g/1.4oz)erythritolorSwerve15to20dropsliquidsteviaTopping6teaspoons(20g/0.7oz)erythritolorSwerveNUTRITIONFACTSPERSERVING

Totalcarbs:5.6g

Fiber:0.7g

Netcarbs:4.8g

Protein:5.7g

Fat:51.2g

Energy:513kcal


Preheattheovento325°F(160°C,orgasmark3).Pourthecreamintoapanovermediumheat.

Cutthevanillabeanslengthwiseandunfoldthem(oraddthesugar-freevanillaextract).Mixinthevanillabeansandsimmerthecreamforabout5minutes.Lowertheheat,ifneeded,topreventthecreamfromboilingover.Takeofftheheatandsetitaside.

Separatetheeggyolksfromtheeggwhitesandreservetheeggwhitesforanotheruse.Whisktheeggyolkstogetherwiththeerythritolandliquidstevia.Keepsomeerythritolasideforthetopping(11/2teaspoonsperserving).

Slowlypourthehotcreamintotheeggyolkswhilewhisking.Donotpourallofitinatonce,oryou’llriskcookingtheegg.Useasievetoremovethetinyvanillaseeds:discardthem.

Placefourramekinsinadeepcasseroledishfilledwith1to2cups(235to475ml/8to16floz)ofhotwater,enoughtocoverthecupsuptoaboutathird.Filltheramekinsaboutthree-quartersfullwiththemixture.Coverthecasseroledishwithparchmentpaper.Makesurethereisasmallgap—donotcovertootightly.

Cookintheovenfor40to45minutes.Whendone,thecustardshouldbesetontheoutsideandsoftinthemiddle.Removefromtheoven.Taketheramekinsoutofthewaterandplaceonacoolingrackuntiltheyreachroomtemperature.Placeinthefridgeuntilchilled.

Taketheramekinsoutofthefridge30minutesbeforeyouarereadytoserveandspread11/2teaspoonsoferythritolontopofeach.Placeunderabroilersettohighforabout3to5minutestocaramelize,oruseablowtorch.

◁QUICKRASPBERRYICECREAMAhealthysummerrefresher,thisberry-ladenicecreamdoesn’trequirean

ice-creammaker,andittakeslessthan5minutestomake.1SERVINGS

5MINS

5MINS

INGREDIENTS1/2cup(75g/2.6oz)raspberries,unsweetenedandfrozen1/4cup(25g/0.9oz)wheyproteinoreggwhiteproteinpowder:berry,vanillaorunflavored1/4cup(60ml/2floz)coconutmilkorheavywhippingcream1tablespoon(15ml/0.5floz)MCToilOptional:5to10dropsliquidstevia


Totalcarbs:7.7g

Fiber:1.9g

Netcarbs:5.8g

Protein:21.9g

Fat:25.3g

Energy:330kcal


Placealltheingredientsintoablenderandpulseuntilsmooth.Whendone,eatimmediatelyorplacetheicecreaminanairtightcontainerandstoreinthefreezer.

TIPTryusingotherberries:strawberries,blackberries,andraspberriesarethelowestinnetcarbs.Youmaynotneedtouseanysweetener,astheberriesshouldbeenoughtogivetheicecreamanaturallysweettaste.

BLACKBERRY&RHUBARBCRISPBlackberriesandrhubarbaresomeofthebestlow-carbfruits.Combinetheminthisgrain-freecrisp,andservewithadollopoffull-fatyogurtorsour

cream.12SERVINGS

20MINS

1HOUR

INGREDIENTS2cups(300g/10.6oz)eachrhubarb,andblackberries,freshorfrozen1/4cup(40g/1.4oz)erythritolorSwerve15to20dropsliquidstevia1/2teaspooneachcinnamonandgroundginger2tablespoons(16g/0.6oz)groundchiaseeds

Crisp

11/2cups(150g/5.3oz)almondflour5.3ounces(150g)macadamianuts,roughlychopped1/2cup(50g/1.8oz)pecansorwalnuts,roughlychopped1/4cup(25g/0.9oz)wheyproteinoreggwhiteproteinpowder,vanillaorunflavored1/2teaspooncinnamon1/4teaspoonsalt1/3cup(50g/1.8oz)erythritolorSwerve1largeeggwhite1/4cup(56g/2oz)butterorcoconutoil,chilled10to15dropsliquidsteviaNUTRITIONFACTSPERSERVING

Totalcarbs:9.7g

Fiber:5.4g

Netcarbs:4.3g

Protein:7.1g

Fat:22.2g

Energy:248kcal


Preheattheovento400°F(200°C,orgasmark6).Washandslicetherhubarb.Washtheblackberriesifusingfresh.Placetheblackberriesandrhubarbintoacasseroledish.Sprinkleevenlywitherythritol,liquidstevia,cinnamon,andgingerandmixwell.Placeintheovenandbakeforabout20minutes.Mixonceortwicetopreventburning.Whendone,setitaside.

Reducetheoventemperatureto300°F(150°C,orgasmark2).Addthegroundchiaseedstothebakedfruitandmixwell.

Meanwhile,preparethecrisp.Roughlychopthenuts.Mixthealmondflour,choppedmacadamianuts,walnutsorpecans,wheyprotein,cinnamon,salt,anderythritolandmixwell.Addtheeggwhite,chilledbutter,andliquidstevia.

Usingyourhands,mixwelluntilyoucreateacrumblydough.Sprinklepiecesofthedoughoverthebakedfruitandreturntotheoven.Bakefor20minutesoruntilthecrispisgolden.Keepaneyeonit—nutsburneasily.Letitstandafewminutesandthenserve.

◁STRAWBERRYCHEESEBREADThisrecipewasinspiredbymyPumpkin&OrangeCheeseBread,oneofthe

mostpopularrecipesonmyblog.10SLICES

15MINS

50MINS+CHILLING

INGREDIENTS

BreadLayer3largeeggs,separated1/3cup(50g/1.8oz)erythritolorSwerve15to20dropsliquidstevia1vanillabeanor1teaspoonunsweetenedvanillaextract3tablespoons(45g/1.6oz)butter,gheeorcoconutoil,softened3/4cup(75g/2.6oz)almondflour1/4cup(30g/1.1oz)coconutflour1/2teaspoonbakingsoda1/4cup(60ml/2floz)coconutmilkoralmondmilk1teaspooncreamoftartar

CheeseLayer

11/2cups(225g/7.9oz)strawberries,freshorfrozen17.6ounces(500g)creamcheese1/4cup(60g/2.1oz)sourcream1tablespoon(15ml/0.5floz)lemonjuice1vanillabeanor1teaspoonunsweetenedvanillaextract1/3cup(50g/1.8oz)erythritol15to20dropsliquidstevia1/4cup(60ml/2floz)hotwater2tablespoons(14g/0.5oz)gelatinor2teaspoonsagarpowder


Totalcarbs:7.4g

Fiber:2.4g

Netcarbs:5g

Protein:9.1g

Fat:25.7g

Energy:268kcal


Preheattheovento350°F(175°C,orgasmark4).Linealoafpanwithparchmentpaperoruseasiliconeloafpan.First,preparethebreadlayer.Separatetheeggwhitesfromtheeggyolks.Inthebowlwiththeeggyolks,addthepowderederythritolandliquidstevia.

Cutthevanillabeanlengthwiseandscrapetheseedsintothebowlwiththeyolks.Mixuntilcreamy.Addthesoftenedbutterandstiruntilwellcombined.

Addthealmondflour,coconutflour,andbakingsodaandcombinewell.Siftthedryingredients,ifneeded,toavoidanylumpsinthedough.

Inaseparatebowl,whisktheeggwhiteswiththecreamoftartaruntiltheycreatesoftpeaks.Addtothedoughandgentlyfoldin.Becarefulnottodeflatetheeggwhites.

Pourthedoughintotheloafpanandtransfertotheoven.Bakeforabout30minutesuntilthebreadlayerisfirmandthetopisgolden.Whendone,removefromtheovenandletcoolonarackbeforeaddingthecheeselayer.

Topreparethecheeselayer,washthestrawberriesandpuree.Pourthemintoabowltogetherwiththecreamcheeseandsourcream.Addthelemonjuice,vanillaextract,erythritol,andliquidstevia.

Inasmallbowl,combinethehotwaterandgelatin.Letitdissolveandthenslowlydrizzleinthecreamcheesemixturewhilebeating.Usingafoodprocessor,mixonhighspeedtopreventthegelatinfromclumping.

Ifyou’reusingagarpowder,dissolve1/2tablespoon(5g/0.2oz)ofagarpowder(notwholeagarflakes)in1/4cup(60ml/2floz)ofhotwaterandbringtoaboil.Simmerfor1to2minutesandthendrizzleintothecheeselayeringredientswhilebeatingwithamixersettohighspeed.

Pourthecheesemixtureoverthechilledbreadlayerandletsetinthefridgeforatleast4hoursorovernightbeforeslicingandserving.

◁CHOCOLATECREPESWITHCHANTILLYCREAM

ThesegloriouschocolatecrepeswithChantillycream,chocolatesauce,andtoastedalmondsmakeatrulyspecialdessert—perfectforbirthdaysandother

specialoccasions.6SERVINGS

15MINS

20MINS

INGREDIENTS

Crepes1/4cup(25g/0.9oz)unsweetenedcacaopowder1/4cup(25g/0.9oz)wheyproteinoreggwhiteproteinpowder2tablespoons(20g/0.7oz)erythritolorSwerve,powderedPinchsalt1vanillabeanor1teaspoonunsweetenedvanillaextract4largeeggs3tablespoons(45g/1.6oz)butter,gheeorcoconutoilplusmoreforgreasing1/4cup(60ml/2floz)almondmilk10to15dropsliquidsteviaChocolateSauce1/2bar(50g/1.8oz)extradarkchocolate(85%cacaoormore)1tablespoon(15g/0.5oz)coconutoilorbutter2tablespoons(30ml/1floz)creamorcoconutmilk1/2cup(30g/1.1oz)flakedandtoastedalmonds

ChantillyCream1cup(240ml/8.1floz)heavywhippingcreamorcreamedcoconutmilk1/4cup(40g/1.4oz)erythritolorSwerve,powdered10to15dropsliquidstevia1vanillabeanor1teaspoonunsweetenedvanillaextractNUTRITIONFACTSPERSERVING

Totalcarbs:8.5g

Fiber:3.3g

Netcarbs:5.2g

Protein:11.4g

Fat:36.7g

Energy:395kcal


Startwiththecrepes.Siftthecacaopowderintoabowlandaddtheproteinpowder,powderederythritol,andsalt.Stiruntilwellcombined.

Cutthevanillabeanlengthwiseandscrapetheseedsintothepowdermixture.Crackintheeggsandaddtwotablespoons(28g/1oz)ofmeltedbutterorcoconutoil,almondmilk,andliquidstevia.Whiskwelluntilsmoothandcreamy.Leavetostandforabout10minutesbeforemakingthecrepes.

Meanwhile,preparethechocolatesauce.Breakthechocolateintosmallpiecesandaddtoaheatproofbowltogetherwiththecoconutoilorbutter.Placeoverapanfilledwithsimmeringwater:makesurethewaterdoesn’ttouchthebowl.Slowlymelt,stirringfrequently.Removefromtheheatandslowlypourinthecreamorcoconutmilkandstiruntilwellcombined.Setasideandkeepwarm.

Ifnotusingalreadytoastedslicedalmonds,dryroastthealmondslicesforjust1to2minutesuntillightlybrownedandcrispy.

PreparetheChantillycreambywhippingtheheavywhippingcream.Slowlysiftinthepowderederythritolandaddtheliquidsteviaandvanillaextractwhilewhipping.Refrigerate.

Greaseamediumnonstickpanwithasmallamountofcoconutoilorghee(donotusebutter—itwillburn).Stirthecrepemixturesoit’swellcombined.Whenthepanishot,pourinasmallladlefulofthebattertocreateacrepethat’sabout8inches(20cm)indiameter.

Swirlthepanorusetheladletospreadthebatterintoathinlayer.Cookforaboutaminuteoruntilthebatterisset.Flipoverusingaspatula.Cookforanother30seconds.Transfertoaplateandcoverwithatoweltokeepwarm.Repeatfortheremainingfivecrepesandgreasethepanagainifneeded.

Toserve,spreadthewhippedcreamoverhalfofeachcrepe.Foldeachhalfofthecrepesoverthecreamandthenfoldagaininquarters.Drizzlewiththechocolatesauceandsprinklewiththetoastedalmonds.

◁FUDGYGRASSHOPPERBROWNIESThesedecadent,mint-chocolatebrowniesaretheanswertoyoursugar

cravings:asinglepiecewillfillyouupforhours!16SERVINGS

20MINS

45MINS+CHILLING

INGREDIENTS

Brownielayer1bar(100g/3.5oz)extradarkchocolate(85%cacaoormore)4.4ounces(125g)butter,gheeorcoconutoil3largeeggs15to20dropsliquidstevia3/4cup(120g/4.2oz)erythritolorSwerve,powdered1cup(100g/3.5oz)almondflour1/2cupplus1tablespoon(45g/1.6oz)unsweetenedcacaopowder1/4cup(30g/1.1oz)groundchiaseeds1/2teaspoonbakingsoda1teaspooncreamoftartar

MintLayer7.1ounces(200g)coconutbutter,softened1cup(75g/2.6oz)driedshreddedcoconut1/4cup(40g/1.4oz)erythritolorSwerve,powdered1/4cup(60ml/2floz)coconutmilkorheavywhippingcream10to15dropsliquidstevia1/4cup(24g/0.9oz)freshmintormoretotaste1teaspoonto1tablespoonsugar-freemintextract(totaste)

ChocolateCrust1/2bar(50g/1.8oz)extradarkchocolate(85%cacaoormore)2tablespoons(30g/1.1oz)extravirgincoconutoilorbutter1/4cup(60ml/2floz)coconutmilkorheavywhippingcream

NUTRITIONFACTSPERBROWNIE

Totalcarbs:11g

Fiber:5.9g

Netcarbs:5.1g

Protein:6.3g

Fat:25.8g

Energy:284kcal


First,preparethebrowniebase.Preheattheovento350°F(175°C,orgasmark4).Breakthechocolateintosmallpiecesandaddtoaheatproofbowlwiththebutter.Placeoverapanfilledwithsimmeringwaterandmakesurethewaterdoesn’ttouchthebowl:onlythesteamshouldheatthebowl.Slowlymeltwhilestirring.Whenmostofthechocolateismelted,removethepanfromtheburnerandletthemixturecontinuetomeltwhilestirring.Thechocolatemixtureshouldnotbehotwhenaddedtothedough.

Placetheeggs,liquidstevia,andpowderederythritolintoabowlandwhiskuntilwellcombined.Beatinthechocolatemixtureandgentlyfoldinthealmondflour,cacaopowder,groundchiaseeds,bakingsoda,andcreamoftartarandprocesswell.

Pourintoan8×8inchpan(20×20cm)linedwithparchmentpaperoruseasiliconepan.Bakefor20to25minutes.Whendone,removefromtheovenandsetonacoolingrack.

Whilethebrowniebaseiscooling,preparethemintlayer.Placethesoftenedcoconutbutter,shreddedcoconut,powderederythritol,coconutmilk,liquidstevia,mintandmintextractintoablenderandpulseuntilsmooth.Ifyouprefermoretexture,leavesomeshreddedcoconutasideandstirintothemixtureafterblending.Theamountofmintdependsonyourpalateandwillnotaffecttheamountofcarbsperserving.Oncethebrownielayerhascooled,keepitinthebakingpanandspreadthemintlayeroverit.

Now,preparethechocolatecrust.Breakthechocolateintosmallpiecesandplaceinabowlwiththecoconutoil.Pourthecoconutmilkorcreamintoasmallsaucepanandbringtoasimmerovermediumheat.Oncesimmering,pourthemilkoverthechocolateandcoconutoilandmixuntilsmoothandcreamy.Setasidetocoolandthickenslightly.Whencool,spreadontopofthemintlayer,thenrefrigeratethebrowniesfor1to2hoursoruntilsetbeforeslicing.

CHOCOLATECHIP&ORANGECOOKIESChocolateandcitrusisanunderusedcombination,andit’slovelyintheseeasy-

to-make,grain-freecookies.12COOKIES

10MINS

25MINS

INGREDIENTS1cup(100g/3.5oz)almondflour1/2recipe(about3/4cup/200g/7.1oz)ToastedNutButter(here)1/4cup(40g/1.4oz)erythritolorSwerve15to20dropsliquidstevia2tablespoons(12g/0.4oz)orangepeel(or1tablespoondried)1tablespoon(8g/0.3oz)ginger1largeegg1/2teaspooncinnamon1/2teaspoonbakingsoda1teaspooncreamoftartar1/4teaspoonsalt1/3cup(60g/2.1oz)extradarkchocolatechips(85%cacaoormore)NUTRITIONFACTSPERCOOKIE

Totalcarbs:6.9g

Fiber:3.5g

Netcarbs:3.4g

Protein:5g

Fat:17.6g

Energy:191kcal


Preheattheovento350°F(175°C,orgasmark4).Placealltheingredientsexceptforthechocolatechipsinabowlandmixuntilwellcombined.Addthechocolatechipstothebowlandmixuntilwellincorporated.

Form12equalballsandplacethemonabakingsheetlinedwithparchmentpaper.Usingyourhandoraspatula,flatteneachoftheballstocreateacookie.Ifanychocolatechipsfallout,pressthembackintothetopofthecookies.

Bakefor12to15minutesoruntilthetopsaregolden.Whendone,removefromtheovenandsetasidetocool.

TIPShapethedoughintoaroughly2-inch-thick(5cm)roll,cutinto1/2-inch(1.3cm)slices,wrapinparchmentpaper,twisttheends,andstoreinthefridgeforuptothreedaysorinthefreezerforlonger.Anytimeyouwanttomakefresh

cookies,simplysetthefrozendoughonabakingsheetlinedwithparchmentpaperandbake12to15minutesforrefrigerateddoughor15to18minutesforfrozendough.

DOUBLECHOCOLATEMUFFINSAmuffinrecipethatcallsforavocado.Really?It’snotasoddasitsounds!

Packedwithhealthyfats,avocadomakesthesechocolateymuffinssorichandmoist.8MUFFINS

10MINS

30TO35MINS

INGREDIENTS

DryIngredients1/3cup(40g/1.4oz)coconutflour1cup(100g/3.5oz)almondflour1/3cup(30g/1.1oz)unsweetenedcacaopowder1/2cup(80g/2.8oz)erythritolorSwerve1teaspooneachcinnamonandbakingsoda2teaspoonscreamoftartar1/3cup(60g/2.1oz)darkchocolate(85%cacaoormore),roughlychoppedWetIngredients2medium(250g/8.8oz)avocados15to20dropsstevia4largeeggs2tablespoons(30ml/1floz)coconutmilkorheavywhippingcream

NUTRITIONFACTSPERMUFFIN

Totalcarbs:12.2g

Fiber:6.6g

Netcarbs:5.7g

Protein:9g

Fat:19g

Energy:237kcal


Preheattheovento350°F(175°C,orgasmark4).Halve,deseed,andpeeltheavocadosandplacethemintoafoodprocessor.Pulseuntilsmoothandcreamy.

Sifttogetherthecoconutflour,almondflour,andcacaopowder.Addtheerythritol,cinnamon,bakingsoda,andcreamoftartarandmixwell.

Addtheliquidstevia,eggs,coconutmilk,andpureedavocadoandprocessuntilwellcombined.Finally,roughlychopthechocolateandaddtothemixture.Reserveafewpiecesfortopping.

Scoopthemuffinbatterintoasiliconmuffinpanoraregularmuffinpanlinedwithpapercupsgreasedwithasmallamountofcoconutoilorghee.

Topwiththereservedchocolatepiecesandplaceintheoven.Bakeforabout25minutesoruntilthetopsarecrispyandthemuffinsarefirm.

Removefromtheovenandletthemuffinscoolonarackbeforeserving.Keepatroomtemperaturecoveredwithakitchentowelforuptothreedaysorplaceinanairtightcontainerandrefrigerateforlonger.

BOSTONCREAMPIEMyBostonCreamPiedoesrequireabitofwork,butit’ssoworthit.Withcustardfillingsandwichedbetweenspongecakehalvesandcoatedindark

chocolateganache,thisone’ssuretosatisfyeventhemoststubbornsweettooth.12SERVINGS

35MINS

2HOURS

INGREDIENTS

Spongebase1/4cup(30g/1.1oz)coconutflour2cups(200g/7.1oz)almondflour1/4cup(25g/0.9oz)wheyproteinoreggwhiteprotein:vanillaorunflavored1teaspoonbakingsoda2teaspoonscreamoftartar1/4teaspoonsalt1/2cup(80g/2.8oz)erythritolorSwerve1/4cup(56g/2oz)butterorcoconutoil,softened4largeeggs1vanillabeanor1teaspoonunsweetenedvanillaextract1/2cup(120ml/4.1floz)almondmilk15to20dropsliquidstevia1/4cup(56g/2oz)butterorcoconutoilVanillaCreamCustard1cup(240ml/8.1floz)heavywhippingcreamorcoconutmilk1/2cup(120ml/4.1floz)almondmilk1tablespoon(9g/0.3oz)arrowrootpowder4largeeggyolks1/4cup(40g/1.4oz)erythritolorSwerve,powdered10to15dropsliquidstevia1vanillabeanor1teaspoonunsweetenedvanillaextractPinchsalt

ChocolateGanaches1bar(100g/3.5oz)extradarkchocolate(85%cacaoormore)2tablespoons(30g/1.1oz)butterorcoconutoil1vanillabeanor1teaspoonunsweetenedvanillaextract1/4cup(60ml/2floz)heavywhippingcreamorcoconutmilkNUTRITIONFACTSPERSLICE

Totalcarbs:9g

Fiber:3.2g

Netcarbs:5.8g

Protein:10.2g

Fat:35.4g

Energy:386kcal


Preheattheovento350°F(175°C,orgasmark4).Lineacakepanwitharemovablebottomwithparchmentpaper.

Siftthedryingredientsforthespongebaseintoabowlandmixuntilwellcombined.

Beattogethertheerythritolandsoftenedbutterorcoconutoil.Graduallyaddtheeggsandbeatuntillightandcreamy.Cutthevanillabeanlengthwiseandscrapetheseedsintothemixture.Slowlypourinthealmondmilk,andwhilewhisking,addtheliquidstevia,thenfoldinthedryingredients.

Pourthebatterintothecakepanandtransfertotheoven.Bakefor30to35minutesoruntilthetopisgoldenbrownandtheinsideisfluffyandfirm.

Meanwhile,preparethecustardcreamfilling.Pourthecreamand1/4cup(60ml/2floz)ofalmondmilkintoasaucepanandgentlybringtoaboiloveramediumheat.Mixtheremainingalmondmilkwiththearrowrootpowderandsetaside.

Inaseparatebowl,beattogethertheeggyolks,powderederythritol,liquidstevia,vanillaextract,andsalt.Pourtwoladlefuls,oneatatime,ofthehotcreamintothebeateneggs,stirringconstantlty.Then,pourtheeggmixtureintotheremaininghotcreamandkeepstirringtopreventtheeggsfromscrambling.

Cookandstirconstantlyuntilthefillingstartstothicken.Then,addthearrowrootmixedwithalmondmilk—youmayneedtostiritagainbeforepouringitinthecustard.Cookforanotherminuteandremovefromtheheat.Addthebutterorcoconutoilandmixuntilwellcombined.Coverthesurfacewithplasticwrap,letitcool,andthenrefrigerate.Alternatively,placethebowlinicewaterandstiruntilchilled.

Whenthecakeisreadytobeassembled,makethechocolateganache.Breakthechocolateintosmallpiecesandplaceinabowlwiththebutterorcoconutoilandvanillaextract.Heatthecreamoveramediumheatand,whenboiling,pouroverthechocolateandbutter.Mixuntilsmoothandcreamy.Leavetocooldownslightlybeforespreadingonthecake.

Cutthecakehorizontallythroughthemiddleandspreadthevanillacustardcreamfillingoverthebottomhalf.Placetheotherhalfontopandpourtheganacheoverit,allowingittodripdownthesides.Leavetosetorrefrigeratebeforecuttingintoslices.

TIPS•Youcansubstitutecoconutoilforbutterorgheeinmostrecipes.However,whencool,coconutoiltendstobeharderthanbutter:keepthisinmindwhenusingittomakefrostings,glazes,andganaches.

•Don’twastetheeggwhites!YoucanusethemtomakeFluffyGrain-freeSunflowerBread(here),UltimateKetoBread(here),orUltimateKetoBuns(here).

◁LEMONMERINGUETARTLETSYou’lllovethecrispyalmondcrust,zestylemoncurdfilling,andfluffymeringue

inthisgrain-andsugar-freeadaptationoftheclassicdessert.8TARTLETS

30MINS

50MINS+CHILLING

INGREDIENTS

LemonCurdFillingZestfrom3lemons

Juicefrom4lemons(3/4cup[180ml/6.1floz]lemonjuice)6largeeggyolks1/2cup(80g/2.8oz)erythritolorSwerve,powdered15to20dropsliquidstevia1tablespoon(9g/0.3oz)arrowrootpowderorgelatinpowder2tablespoonswater

31/2ounces(100g)butterorextravirgincoconutoil

TartletBase

13/4cups(175g/6.2oz)almondflour1/4cup(25g/0.9oz)wheyproteinoreggwhiteproteinpowder1/4cup(40g/1.4oz)erythritolorSwerve,powdered1largeegg2tablespoons(30g/1.1oz)coconutoilorbutter,meltedPinchsaltMeringue4largeeggwhites1/4teaspooncreamoftartar1/3cup(50g/1.8oz)erythritolorSwerve,powderedNUTRITIONFACTSPERTART

Totalcarbs:9.2g

Fiber:2.9g

Netcarbs:6.4g

Protein:12.4g

Fat:29.1g

Energy:332kcal


First,preparethelemoncurdfilling.Zestandjuicethelemonsandsetaside.Placetheeggyolkswiththepowderederythritolandliquidsteviainaheat-resistantbowlandbeatwell.Placethebowloverasaucepanfilledwithsimmeringwaterandstirconstantly;makesurethewaterdoesn’ttouchthebottomofthebowl.

Addthefreshlemonjuiceandzestandkeepstirringfor8to10minutesuntilthecurdstartstothicken.Mixthearrowrootwith2tablespoonsofwaterandpourintothelemoncurdfilling,stirringconstantly.Cookforanotherminuteortwoandtakeofftheheat.Addthebutterandstiritinwell.Coverwithplasticwrapandrefrigerateuntilthickened.

Preheattheovento350°F(175°C,orgasmark4).Preparethedoughforthetartletbase.Placethealmondflour,proteinpowder,powderederythritol,coconutoil,egg,andsaltintoabowlandprocessuntilwellcombined.

Separatethedoughintoeightequalpiecesandpressinthebottomofeach4inch(10cm)tartletpan.(Usetartletpanswithremovablebottomsorasiliconepan.Or,usearegularpanandmakealargemeringuepie.)Ifthedoughistoosticky,wetyourfingerstopressitintothetartpan.Presstowardtheedgestocreateabowlshapesothatthetartletcanholdthelemoncurdfilling.Youshouldbeabletocreateaverythin,crispypastrywiththerisenedges.Makesuretherearenogapsinthebattersothatthefillingcannotleakthroughoncepouredin.

Bakethetartletstheovenforabout10minutes.Watchthemcarefully,sincealmondscanburneasily.Whendone,removefromtheovenandcoolonarack.

Whenthelemoncurdischilledandthickenough,preheattheovento325°F(160°C,orgasmark3).Preparethemeringuetopping.Beattheeggwhiteswiththecreamoftartarandgraduallyaddthepowderederythritoluntiltheeggwhitescreatesoftpeaks.Donotoverbeat;themeringuewillbetoostiff.

Filleachtartletwithabout2tablespoons(28g/1oz)ofthelemoncurdfillingandevenlydistributetherest.Topwiththefluffymeringue.Bakefor15to20minutesoruntilthemeringuesstarttobrown.Youcanuseablowtorchtofinishbrowningthemeringuetops.Whendone,carefullyremovethetartletsfromtheovenandletcool.Storetheminthefridgeforuptofivedays.

◁TIRAMISUTRIFLEThislow-carbversionofthefamousItaliandessertlooksbeautifulwhenit’s

presentedinsingle-servingparfaits.6SERVINGS

20MINS

35MINS+CHILLING

INGREDIENTS

Ladyfingers3largeeggs,separated2tablespoons(20g/0.7oz)erythritolorSwerve,powdered15to20dropsstevia1largeeggwhite1/4cupand1tablespoon(35g/1.2oz)coconutflour1/3cup(35g/1.2oz)almondflour

MascarponeLayer4largeeggs,separatedPinchsalt1/2cup(80g/2.8oz)erythritolorSwerve,powdered10to15dropsstevia1cup(250g/8.8oz)mascarponecheeseorcreamedcoconutmilk6teaspoons(10g/0.4oz)unsweetenedcacaopowderCoffeeLiquor1/2cup(120ml/4.1floz)freshlybrewedstrongblackcoffee1/4cup(60ml/2floz)darkrumorbrandy(or1tablespoonrumextract)2tablespoons(20g/0.7oz)erythritolorSwerve10to15dropsstevia


Totalcarbs:7.7g

Fiber:3.5g

Netcarbs:4.2g

Protein:13g

Fat:24.4g

Energy:318kcal


Preheattheovento375°F(190°C,orgasmark5).Startbymakingtheladyfingers.Linea10×10inch(25×25cm)panwithparchmentpaper.Separatetheeggwhitesfromtheeggyolks.Creamtheyolksinabowlwiththepowderederythritolandliquidsteviauntilpaleandcreamy.

Inaseparatebowl,whiskthefoureggwhitesuntiltheycreatesoftpeaks.Gentlyfoldthewhiskedeggwhitesintotheeggyolks.Siftinthecoconutflourandalmondflourandfoldinuntilwellcombined.

Pourthemixtureintothepanandspreadevenly.Bakeintheovenforabout15minutes.Whendone,removefromtheovenandletcool.Cutintoladyfingershapesorsquares.

Meanwhile,preparethemascarponelayer.Separatetheeggyolksfromtheeggwhites.Whisktheeggwhiteswithapinchofsaltandgraduallyaddhalfofthepowderederythritolwhilewhiskingintostiffpeaks.Setaside.

Placetheeggyolksintoaheat-resistantbowl.Beattheeggyolkswiththeliquidsteviaandtheremainingerythritoluntilpaleandcreamy.Placethebowlontopofasaucepanwithsimmeringwater.Cookforabout10minutes,stiringconstantly.Temperingtheeggyolkswillhelpkeepthemascarponelayercreamyandfirm.

Removefromtheheatandcontinuestirringtocool.Foldinthemascarponecheese.Usingalargespoon,slowlyfoldinsomeofthewhiskedeggwhitesandthentheremainingeggwhites.

Preparethecoffeeliquid.Combinethecoffeewiththerumorrumextractandthepowderederythritolandliquidstevia.Mixwellandthendipeachoftheladyfingersintotheliquiduntilsoakedbutnotsoggy.

Assemblethetriflesbyspooningsomeofthemascarponemixtureintoabowl.Sprinklewithsomecacaopowderandthenadd1or2soakedladyfingers.Topwithanotherlayerofmascarpone,cacaopowder,andladyfingers.Finally,topwithmoremascarponeandcacaopowder.

Chillinthefridgeforatleastafewhoursorovernight.Covereachtriflewithplasticwraptopreventthetopfromdryingout.

TIPIsalcoholketo-friendly?Clearspirits,suchasvodka,whiskey,andtequilaarezero-carb,andaglassofdrywineisconsideredlow-carb.However,yourbodycan’tstorealcoholasfat:ithastometabolizeit,andtheresultisthatyourbodywillburnitinsteadoffatforfuel.Thatmeansyoushouldn’thavealargedinneranddrinkalcoholatthesametime.Also,beawarethatketosiswillloweryourtoleranceforalcohol.

CHAITEAPANNACOTTAYourguestswilllovethislightlyspiced,tea-infuseddessert.It’sverylowin

carbs,andit’ssosimpletomake.6SERVINGS

10MINS

20MINS+CHILLING

INGREDIENTS2cups(480ml/16.2floz)almondmilk

11/2cups(360ml/12.2floz)heavywhippingcreamorcoconutmilk1tablespoon(7g/0.3oz)gelatinpowder,preferablygrass-fed,or1teaspoonagarpowder1/4cup(60ml/2floz)water1/4cup(40g/1.4oz)erythritolorSwerve,powdered10to15dropssteviaChaiTeaSpices1vanillabean2cinnamonsticks4eachwholecloves,blackpeppercorns8cardamompods,crushed1teaspooneachfennelseeds,andgroundginger(or1tablespoonginger)1/4teaspooneachallspice,nutmegandsalt2to3tablespoons(4to6g/0.1to0.2oz)looseblackteaNUTRITIONFACTSPERSERVING

Totalcarbs:3.5g

Fiber:0.9g

Netcarbs:2.6g

Protein:2.6g

Fat:23.8g

Energy:239kcal


Cutthevanillabeanlengthwiseandscrapetheseedsintoasaucepanusingasharpknife.Addtherestofthespices,salt,andtea,thenthealmondmilkandcream:thisisthechaiteaconcentrate.

Bringtoaboiloveralowheatandsimmerforabout10minutes.Takeitofftheheatandcoverwithalid.Letthemixtureinfusefor20minutes.Pourthecreamthroughafinemeshsieveorcheeseclothintoanothersaucepan.Discardthespices.

Sprinklethegelatinintothewaterandmixuntilwellcombined.Addtheerythritolandliquidsteviatothecream-and-chaimixtureandslowlybringtoaboil.Removefromtheheat,addthebloomedgelatin,andwhiskuntilcompletelydissolvedandsmooth.

Pourthechaicreamintosixsmallglassesandplaceinthefridgetosetforatleast3hoursorovernight.Covereachglasswithplasticwraptopreventthetopfromdryingout.Whenreadytoserve,sprinklewithgroundnutmegorcinnamon.

◁WARMINGBERRYPOTThisisalow-carbversionofacrustlessberrycheesecake,andit’samajor

crowd-pleaser.Makeitinadvanceandkeepinthefridge.6SERVINGS

5MINS

25MINS

INGREDIENTS2largeeggs8.8ounces(250g)creamcheese1/2cup(115g/4oz)sourcream1/4cup(60ml/2floz)heavywhippingcreamorcoconutmilk2tablespoons(20g/0.7oz)erythritolorSwerve,powdered10to15dropsstevia1tablespoon(15ml/0.5floz)freshlysqueezedlemonjuice1vanillabeanor1teaspoonunsweetenedvanillaextract2cups(300g/10.6oz)freshorfrozenberries(raspberries,strawberries,blackberriesandblueberries)


Totalcarbs:7.7g

Fiber:1.5g

Netcarbs:6.2g

Protein:6.1g

Fat:20.9g

Energy:218kcal


Preheattheovento300°F(150°C,orgasmark2).Washtheberriesandpatdry.Whisktogethertheeggs,creamcheese,sourcream,heavywhippingcream,powderederythritol,liquidstevia,lemonjuice,andvanilla.Mixintheberries.Pourintoacasseroledishor6individualramekins,andcookforabout20minutesoruntilthetopiscaramelized.Eatwarmorletitcoolandstoreinthefridge.

INDEX

agavesyrup,17

alcohol,15

almonds

ChocolateCrepeswithChantillyCream,220–221

ChocolateHazelnutButter,43

Chocolate&OrangeSpicedGranola,62–63

CurriedChickenStuffedAvocado,111

Herb-CrustedRackofLamb,174

SpicedCoconutGranolaBars,94

ToastedNutButter,39

artificialsweeteners,17

AsianFishBallswithSweetChiliSauce,148–149

AsianSpicedBeefMeatballs,154

asparagus

BakedSalmon&AsparaguswithHollandaise,134

EggMuffininaCup,56

HerbedFish&VegTray,145

PorkSkewerswithAsparagusandOrangeMayo,166

ShavedAsparaguswithParmesanCheese,201

SucculentSteakwithChimichurriSauce,158–159

AvgolemonoSauce,180

avocados

BestKetoEnchiladas,165

CobbSaladina“Tortilla”Bowl,112

CreamyGreenGazpacho,97


DoubleChocolateMuffins,225

MeatyGuacamuffins,84–85

SalmonNoriRolls,88–89

Sushi:SpicyTunaRolls,146–147

UltimateGuacburger,156–157

VegetarianStuffedAvocado,106

bacon

BaconDeviledEggs,73

Bacon-WrappedLiverPâté,93

BraisedCabbagewithPancetta,198

BreakfastFrittata,54

CaesarSaladinaCheeseBowl,108–109

ChickenKiev,118–119

ChickenMinestrone,101


CrispyBaconPancakes,58

EggMuffininaCup,56

MincedPorkPies,183

SavoryFatBombs,70

ShreddedBrusselsSproutswithBacon,199

Slow-RoastPorkBellywithQuick“Potato”Salad,168–169

Zucchini&PumpkinHash,48


BakedScotchEggs,46

BakedTuna“Pasta,”135

basics

BoneBroth,30

Cauli-Rice,37


DijonMustard,31

EssentialKetoCrepes,24

FluffyGrain-FreeSunflowerBread,20–21

Grain-FreeTortillas,25

HollandaiseSauce,32

Ketchup,29

Low-CarbSourdoughBread,22–23

MarinaraSauce,33

Mayonnaise,28

Pesto,ThreeWays,35

SpicedBerryJam,40–41

SpicyChocolateBBQSauce,34

ToastedNutButter,39

UltimateKetoBread,19

UltimateKetoBuns,26–27

beef,braisingsteak

CubanShreddedBeef(RopaVieja),151

Slow-CookedBeefKorma,150

beef,brisket



beef,chuck.SeeSlow-CookedBeefKorma,150

beef,corned.SeeReubenSandwich,90–91

beef,flanksteak.SeeBeefTeriyakiLettuceCups,155

beef,ground


BeefMeatballswith“Zoodles,”153


Italian“Meatza,”160




beef,oxtail

BoneBroth,30

OxtailCasserole,161

beef,rib-eyesteak

PerfectRibEyewithHorseradishSauce,162


beef,rumpsteak.SeeBeefTeriyakiLettuceCups,155

beef,sirloinsteak.SeeBeefTeriyakiLettuceCups,155


beverages.Seedrinks.

blackberries

BlackberryCoconutBark,211

Blackberry&RhubarbCrisp,217

CreamyKetoSmoothie,203

FluffyCocoa&BerryOmelet,67

RefreshingIcedTeawithBerryIceCubes,205


WarmingBerryPot,233

blueberries




WarmingBerryPot,233

bluecheese

ChickenCasserole,129


SteamedBroccoliwithBlueCheeseSauce,195

BoneBroth


CreamyCauliflower&ChorizoSoup,103


DanishMeatballswithTomatoSauce,170–171

LambAvgolemono,180

LambMeatballswithFeta,182

OxtailCasserole,161

PorkTenderloinwithGarlic&KaleStuffing,172–173

recipe,30

Shepherd’sPie,178–179

SlovakSauerkrautSoup,99


SpatchcockBBQChicken,116–117

BostonCreamPie,226–227


BraisedSalmonwithSpinachCreamSauce,136

BraisedVegetableswithTurmeric,200

breakfast

BakedScotchEggs,46



Chorizo&KaleHash,49


EasternEuropeanHash,47


HotKetoPorridge,68

KetoEggsBenedict,45

Low-CarbLatkes,51

PumpkinMugCake,61

SpanishEggs,53

Spinach&FetaCrepes,55

SweetCinnamonRolls,64–65

Vanilla&BerryChiaParfait,60

VanillaProteinWaffles,57


broccoli

BroccoliPatties,192


CreamyVegetableMash,190

EggMuffininaCup,56



Brusselssprouts.SeeShreddedBrusselsSproutswithBacon,199

BuffaloChickenWingswithRanchDressing,120–121

cabbage



CreamyKetoColeslaw,105

HealthyFishStickswithTartarSauce,142–143

RoastDuckwithBraisedCabbage,131


calories,12

carbohydrates,9,10

carrots

BoneBroth,30



cauliflower

Cauli-Rice,37



Garlic-&-HerbCauliflower,196



Cauli-Rice

Cauli-PizzaTartlets,197

Cauli-RiceThreeWays,189

ChickenCurryMeatballs,127

CreamyLemonRice,189

CreamyMushroom“Risotto,”186


KetoFalafel,187


MediterraneanRice,189

recipe,37

SpicyAsianRice,189


celeriac



VegetableFritters,79


ChaiTeaPannaCotta,232

ChaiTeaTurmericLatte,207

cheddarcheese

BroccoliPatties,192


EasyCloudSandwiches,87

MincedPorkPies,183

chickenbreasts



PaleoChickenNuggets,114

chickendrumsticks.SeeCrispyBBQChickenDrumsticks,122–123

chicken,ground.SeeChickenCurryMeatballs,127

chickenliver.SeeBacon-WrappedLiverPâté,93

chicken,shredded

ChickenChardWraps,86



CreamofZucchiniSoup,100


SimpleShreddedChicken,128

chickenthighs


ChickenSataywith“Peanut”Sauce,115

Thai-StyleChickenStir-Fry,125

chicken,whole



chickenwings.SeeBuffaloChickenWingswithRanchDressing,120–121

ChimichurriSauce


recipe,158

chocolate


ChocolateChip&OrangeCookies,224


ChocolateFatBombs,213



CreamyHotChocolate,209




FudgyGrasshopperBrownies,222–223

FudgyProteinBars,95

HotKetoPorridge,68


TiramisuTrifle,230–231

ChocolateHazelnutButter


FudgyProteinBars,95

recipe,43

chorizo

Chorizo&KaleHash,49





coconut,flaked



CurriedCoconutChips,74


ToastedNutButter,39

coconut,shredded



HotKetoPorridge,68


cod



cornedbeef.SeeReubenSandwich,90–91

creamcheese


HealthySalmonBagels,83

MincedPorkPies,183

Salmon&SpinachRoulade,80–81

SavoryFatBombs,70

SmokyFishPâté,77


StrawberryCheeseBread,218–219

WarmingBerryPot,233







CreamyLemonRice,189




CrispyBBQChickenDrumsticks,122–123


cucumbers


GratedGreen&FetaSalad,107

SardineLettuceCups,137


TurkeyPattieswithCucumberSalsa,132–133




desserts




ChaiTeaPannaCotta,232



ChocolateFatBombs,213



KetoCrèmeBrûlée,214–215

LemonMeringueTartlets,228–229

QuickRaspberryIceCream,216



DeviledMackerelSkewers,138

DijonMustard







HollandaiseSauce,32

LambAvgolemono,180

Mayonnaise,28


recipe,31




drinks

ChaiTeaTurmericLatte,207



Eggnog,210

PumpkinSpiceCoffee,206


duck.SeeRoastDuckwithBraisedCabbage,131



EggMuffininaCup,56

Eggnog,210

eggplant


GrilledMediterraneanVegetables,191

electrolytes,11

erythritol,16

EssentialKetoCrepes


recipe,24


fats

qualityof,12,13

requirementsof,11

fetacheese






FluffyGrain-FreeSunflowerBread,20–21


FudgyProteinBars,95


Grain-FreeTortillas


recipe,25

Sweet&SourChilePrawns,140–141


GreekRoastLamb,181

greenbeans


OxtailCasserole,161



GrilledTroutwithLemon&HerbButter,139

Guacamole,157

ham

BakedScotchEggs,46



KetoEggsBenedict,45

hazelnuts.SeeChocolateHazelnutButter.





HollandaiseSauce


KetoEggsBenedict,45

recipe,32

HorseradishSauce,162

HotKetoPorridge,68

insulin-basedsweeteners,16


jalapeñopeppers




One-PotPorkCurry,177

TurkeyPattieswithCucumberSalsaq,132–133

kale

Chorizo&KaleHash,49


Ketchup

recipe,29



KetoCrèmeBrûlée,214–215

KetoEggsBenedict,45

KetoFalafel,187

“ketoflu,”11

KetoHummus,71

ketones,10

lambchops.SeeLambAvgolemono,180

lamb,ground



ZucchiniLasagna,92

lambleg.SeeGreekRoastLamb,181

lamb,rackof.SeeHerb-CrustedRackofLamb,174

lambshoulder

GreekRoastLamb,181

LambVindaloo,167

LemonMeringueTartlets,228–229

Low-CarbLatkes,51


lunch




FudgyProteinBars,95



ReubenSandwich,90–91





ZucchiniLasagna,92

macadamianuts




KetoFalafel,187

KetoHummus,71



ToastedNutButter,39

UltimateKetoBread,19

mackerel


SmokyFishPâté,77

mainmeals






BeefTeriyakiLettuceCups,155





ChickenCurryMeatballs,127








GreekRoastLamb,181

GrilledTroutwithLemon&HerbButter,139





KetoFalafel,187

LambAvgolemono,180


LambVindaloo,167

MincedPorkPies,183

One-PotPorkCurry,176–177

OxtailCasserole,161


PepperoniPizza,185

PerfectlyPulledPork,163


PigsinaBlanket,164














TurkeyLegwithTarragon,130



manchegocheese.SeeBestKetoEnchiladas,165

MarinaraSauce


PepperoniPizza,185

recipe,33

mascarponecheese.SeeTiramisuTrifle,230–231

Mayonnaise







KetoFalafel,187

OrangeMayo,166



recipe,28



SpicyMayonnaise,88



measurements,17


MediterraneanRice,189

MincedPorkPies,183

monkfruitpowder,16

mozzarellacheese




PepperoniPizza,185

mushrooms


BeefTeriyakiLettuceCups,155







SpicyThai“Noodle”Soup,104

oils,12

olives



GreekRoastLamb,181




Onion&PoppySeedCrackers,75

OrangeMayo,166

OxtailCasserole,161


pancetta



Parmesancheese


BroccoliPatties,192






EggMuffininaCup,56



PepperoniPizza,185

PigsinaBlanket,164


ZucchiniLasagna,92

pastrami.SeeReubenSandwich,90–91

pecans



HotKetoPorridge,68

Pesto,ThreeWays,35


PepperoniPizza,185

PerfectlyPulledPork


recipe,163


Pesto





PestoCrackers,76

Pesto,ThreeWays,35

PigsinaBlanket,164

plateaus,12

porkbelly.SeeSlow-RoastPorkBellywithQuick“Potato”Salad,168–169

pork,ground

BakedScotchEggs,46

Chorizo&KaleHash,49


MincedPorkPies,183

pork,pulled



porkrinds

BakedScotchEggs,46


MincedPorkPies,183

ZucchiniFries,193

porkshoulder






“Potato”Salad,168

prawns



proteinrequirements,11

pumpkin,diced.SeeZucchini&PumpkinHash,48

pumpkinpuree

PumpkinMugCake,61

PumpkinSpiceCoffee,206

pumpkinseeds




RanchDressing,120–121

raspberries






WarmingBerryPot,233



rhubarb.SeeBlackberry&RhubarbCrisp,217


rum

Eggnog210


RussianDressing,91

rutabaga

Chorizo&KaleHash,49

Low-CarbLatkes,51



salads







salami

Chorizo&KaleHash,49




salmon






SmokyFishPâté,77


sauerkraut





sausage

BakedScotchEggs,46


PigsinaBlanket,164

SavoryFatBombs,70

seabass.SeeHerbedFish&VegTray,145




sides



BroccoliPatties,192


Cauli-Rice,37








ZucchiniFries,193

SimpleShreddedChicken






recipe,128




SmokyFishPâté,77

snacks

BaconDeviledEggs,73


KetoHummus,71

Onion&PoppySeedCrackers,75

PestoCrackers,76

SavoryFatBombs,70

SmokyFishPâté,77

soups







SpanishEggs,53


SpicedBerryJam

recipe,40–41



SpicyAsianRice,189

SpicyChocolateBBQSauce



recipe,34


SpicyMayonnaise,89


spinach



EggMuffininaCup,56





stevia,16

strawberries






WarmingBerryPot,233



SweetChiliSauce,148–149

SweetCinnamonRolls,64–65

sweeteners,16–17


Swerve,16

Swisscheese



tahini

KetoHummus,71

TahiniDip,187

TartarSauce,143



ToastedNutButter




HotKetoPorridge,68

recipe,39



tomatoes


SpanishEggs,53

tomatoes,cherry



MarinaraSauce,33




tomatoes,chopped

GreekRoastLamb,181



tomatoes,diced



LambVindaloo,167

OxtailCasserole,161

SpanishEggs,53

ZucchiniLasagna,92

tomatoes,sun-dried.SeeEggMuffininaCup,56

tomatopuree



Ketchup,29


MarinaraSauce,33




tomatosauce.SeeCubanShreddedBeef(RopaVieja),151

tortillas


Grain-FreeTortillas,25

trout.SeeGrilledTroutwithLemon&HerbButter,139

tuna



turkey,ground.SeeTurkeyPattieswithCucumberSalsa,132–133

turkeylegs.SeeTurkeyLegwithTarragon,130

turnips



OxtailCasserole,161




UltimateKetoBread

recipe,19


UltimateKetoBuns


KetoEggsBenedict,45

recipe,26–27



VanillaProteinWaffles,57



walnuts


Pesto,ThreeWays,35

WarmingBerryPot,233

watercress.SeeCobbSaladina“Tortilla”Bowl,112

xylitol,16

yaconsyrup,17

zucchini












ZucchiniFries,193

ZucchiniLasagna,92


AbouttheAuthorMartinaSlajerovaisahealthandfoodbloggerlivingintheUnitedKingdom.Sheholdsadegreeineconomicsandworkedinauditing,buthasalwaysbeenpassionateaboutnutritionandhealthyliving.Martinalovesfood,science,photography,andcreatingnewrecipes.Sheisafirmbelieverinlow-carblivingandregularexercise.Asasciencegeek,shebasesherviewsonvalidresearchandhasfirsthandexperienceofwhatitmeanstobeonalow-carbdiet.Botharereflectedonherblog,inherKetoDietapps,andthisbook.

TheKetoDietisanongoingprojectshestartedwithherpartnerin2012andincludesTheKetoDietCookbookandtheKetoDietappsfortheiPadandiPhone(www.ketodietapp.com).Whencreatingrecipes,shedoesn’tfocusonjustthecarbcontent:Youwon’tfindanyprocessedfoods,unhealthyvegetableoils,orartificialsweetenersinherrecipes.

ThisbookandtheKetoDietappsareforpeoplewhofollowahealthylow-carblifestyle.Martina’smissionistohelpyoureachyourgoals,whetherit’syourdreamweightorsimplyeatinghealthyfood.Youcanfindevenmorelow-carbrecipes,dietplans,andinformationabouttheketodietonherblog:www.ketodietapp.com/blog.

http://www.ketodietapp.com

http://www.ketodietapp.com/blog

IdedicatethisbooktoNikos,myfiancéandbestfriend.Withoutyourpatienceandenlesssupport,IwouldhaveneverchasedmydreamstohaveajobIlove.

©2016QuartoPublishingGroupUSAInc.

Text©2016MartinaSlajerova

Photography©2016QuartoPublishingGroupUSAInc.

FirstpublishedintheUnitedStatesofAmericain2016by

FairWindsPress,animprintof

QuartoPublishingGroupUSAInc.

100CummingsCenter

Suite406-L

Beverly,Massachusetts01915-6101

Telephone:(978)282-9590

Fax:(978)283-2742

www.QuartoKnows.com

Visitourblogsatwww.QuartoKnows.com

Allrightsreserved.Nopartofthisbookmaybereproducedinanyformwithoutwrittenpermissionofthecopyrightowners.Allimagesinthisbookhavebeenreproducedwiththeknowledgeandpriorconsentoftheartistsconcerned,andnoresponsibilityisacceptedbyproducer,publisher,orprinterforanyinfringementofcopyrightorotherwise,arisingfromthecontentsofthispublication.Everyefforthasbeenmadetoensurethatcreditsaccuratelycomplywithinformationsupplied.Weapologizeforanyinaccuraciesthatmayhaveoccurredandwillresolveinaccurateormissinginformationinasubsequentreprintingofthebook.

Digitaledition:978-1-62788-790-8

Softcoveredition:978-1-59233-701-9

Digitaleditionpublishedin2016

LibraryofCongressCataloging-in-PublicationData

Slajerova,Martina.

Theketodietcookbook:150grain-free,sugar-free,andstarch-freerecipesforyourlow-carb,paleo,orketogeniclifestyle/MartinaSlajerova.

pagescm

ISBN978-1-59233-701-9

1.Reducingdiets.2.Ketogenicdiet.3.Low-carbohydratediet.I.Title.

RM222.2.S5742015

641.5’6383—dc23

2015024238

CoverandBookdesignbyEmilyPortnoi

PhotographybyMartinaSlajerova

Disclaimer

Theresourceslistedinthisbookarenotintendedtobefullysystematicorcomplete,nordoesinclusionhereimplyanyendorsementorrecommendation.Wemakenowarranties,expressorimplied,aboutthevalueorutilityforanypurposeoftheinformationandresourcescontainedherein.Itisrecommendedyoufirstconsultwithyourdoctoraboutthisdietplan,especiallyifyouarepregnantornursingorhaveanyhealthissuessuchasdiabetes,thyroiddysfunction,etc.,asyourhealthcareprovidermayneedtoadjustthemedicationyouaretaking.Further,thisbookisnotintendedforthe

http://www.QuartoKnows.com

http://www.QuartoKnows.com

treatmentorpreventionofanydisease,norasasubstituteformedicaltreatment,norasanalternativetomedicaladvice.Recommendationsoutlinedhereinshouldnotbeadoptedwithoutafullreviewofthescientificreferencesgivenandconsultationwithahealthcareprofessional.

Documents

The KetoDiet Cookbook