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Ketogenic Diet

Ketogenic Diet

[] With 75 Recipes

 

 

[]Dedication

 

To everyone who wants to improve quality of their life.

 

 

 

 

To keep the body in good health is a duty… otherwise we shall not be able to keep our mind strong and clear.

 

Buddha

 

[] Copyright

Copyright 2015, all rights reserved. No part of this publication may be reproduced in any form or by any means, including scanning, photocopying, or otherwise without written permission of the author of this work.

Author: The Healer

Publisher: RP publishing

 

[]Disclaimer

The Author takes no responsibility for errors, omissions, or contrary interpretation of the subject. Any perceived slights of specific persons, peoples are unintentional. In any advice book, like anything else in life, there are no guarantees made. The author is not liable for any damages and/or negative consequences as results of contents of this book.

 

 

 

 

 

Contents

With 75 Recipes 1

Dedication 2

Copyright 4

Disclaimer 4

Introduction: 13

Ketogenic Diet 13

Ketogenic Diet and Metabolism 21

How Ketogenic Diet Affects Your Hormones 23

Exercising during Ketogenic Diet 25

Hidden Benefits of Ketogenic Diet 26

Reduced appetite 26

Loss of weight 27

Loss of abdominal fat 28

Reduced Levels of blood sugar 29

My Tips While Being On Ketogenic Diet 32

What to Remember 34

Ketogenic Diet and Snacks 37

Let’s Please Ourselves 37

Keto Breakfast Recipes 40

Jalapeno Bacon Cheese 40

Onion and Cheese Quiche 41

Baked Bacon and Eggs 44

Cheddar Garlic Biscuits 46

Bacon and Eggs 49

Keto Capsicum Egg Frittata 52

Ham Omelet 54

Mushroom Zucchini 55

Salmon with Mushrooms and ginger 57

Canadian Chicken with Tarragon 59

Cauliflower with Parmesan Cheese 61

Cheesy Dijon Mustard 63

Ketogenic Green Beans 65

Spinach, Garlic Omelet 67

Bacon with Cauliflower and Celery 69

Ketogenic Lunch Recipes 72

Egg Whites with Beef and Tomatoes 72

Pumpkin with Beaten Eggs 74

Spanish Sardines with Spinach and Tomato 76

Zucchini and Feta Omelet 78

Breakfast Casserole with Sheddar 80

Shirataki Fettuccini Bacon 82

Mushrooms with Boursin Cheese 84

Garlic Biscuits with Xanthan Gum 86

Simple Chicken with Bacon Slices 89

Keto Toast with Almond Butter 91

Lasagna Spaghetti with Ricotta 93

Cucumber Pancakes 95

Mozzarella Muffins with Fresh Basil 97

Pumpkin Pancakes 99

Egg Salad 101

Ketogenic Dinner Recipes 103

Keto Low Carb Meatloaf 103

Crab meat bites 107

Zucchini Pancakes 109

Herb Baked Salmon 111

Prosciutto Salad with Spinach and Avocado 114

Chicken Salad with Lemon Juice 116

Tuna Salad with Dijon mustard 118

Mexican Chilli Tomatoes 120

Spinach Cheese Soup 122

Cucumber Salad with Shirataki 124

Cheesy Vegetables with Chilli powder 126

Creamy Ham Cubes 128

Sirloin Steaks with Garlic and Ginger 130

Spinach with Cream Cheese 132

Tangy Creamy Pork 134

Ketogenic Snack Recipes 136

Feta Bean Salad 136

Salad with Parmesan 138

Radish Asparagus Salad 140

Avocado Chicken Salad 142

Ketogenic Fritatta with Coconut oil 144

Chicken with Whey Protein 146

Shrimps with Avocado and Sriracha Sauce 148

Courgette Chips with Paprika 150

Keto Salad Platter 152

Chicken Egg Garlic 154

Ground Beef and Pureed Pumpkin 156

Keto Turnips with Garlic 158

Devilish Paprika Eggs 160

Cucumber Turkey 162

Pork and Cayenne pepper 163

Ketogenic Dessert Recipes 165

White chocolate almond protein drink 165

Keto Almond Smoothie 167

Coco and Banana Pudding 168

Coconut meat with Flax Seeds 170

[* Jelly Dessert – Let’s satisfy Ourselves 172*]

Pumpkin Waffles with Almond Meal 173

Fatty Yogurt and Chia Seeds 175

Pumpkin Dessert 177

Tartar Creme Dessert 179

Macadamias Dessert 181

Asparagus with Wasabi Powder 183

Sweet Tartar Crème Keto Rolls 185

Simple Ketogenic Blueberry Pancakes 188

Tasty Ketogenic Almond Cookies 190

Date Coconut Balls 192

 

 

 

[] Introduction:

[] Ketogenic Diet

 

Before you can understand what the ketogenic diet is, you need to understand a little bit about how the body works. When our bodies need energy they will normally burn carbohydrates, turning them into glucose. This glucose is transported throughout the body and used as an energy source. However in a ketogenic diet, the liver will convert fat into ketone bodies. A ketone body (acetone, acetoacetate, and beta-hydroxybutyrate) is a toxic acidic chemical that is produced when there is not enough insulin in the blood causing the body to break down stored fat instead of sugar to produce the energy needed.

When the ketone bodies level in the blood is elevated the state is known as ketosis. This type of diet is used a lot to reduce the frequency of seizures in those who suffer with epilepsy. Another great benefit of this diet is that it can be used to reduce overall inflammation.

As I mentioned, these ketone bodies are a toxic acidic chemical and you may find that many health care professionals do not want you to get into the state of ketosis. They will warn of uncontrolled diabetes and often tell you that this should only be used in extreme cased but recently there have been three studies suggesting that medical professionals need to take another look at the ketogenic diet. One studies showed that by following this diet for only 12 weeks, participants did not only see a reduction in weight but also resolved metabolic issues and fatty liver disease. They also saw a huge reduction in inflammation throughout their bodies. In order to get into the state of ketosis, you must eat less than so grams of carbohydrates each day, this means that for the most part fruit is off limits. Even though fruit is a very healthy food while you are trying to reach the state of ketosis it is recommended that you avoid it due to it being full of carbohydrates.

On average, most people will not reach the state of ketosis but do not let that get you down.

Instead, many people aim for loo grams of carbohydrates per day or less, doing so will not get you to a state of ketosis but it will help your body reach the anti-inflammatory level that you desire. Now that you know a little bit about the body we can discuss what the ketogenic diet really is. The ketogenic diet is a diet that is high in fats, provides enough protein to the body but low in carbohydrates.

It really is as simple as that. We will discuss more of the specifics later such as what you should eat as well as some great recipes but in general the diet is very simple. There are a few warnings that you need to know before you decide to start the ketogenic diet and one of those is that there are some people who will not benefit from the diet.

If you suffer from any of the following conditions you need to make sure that you talk to your doctor before starting this diet: active gallbladder disease, pancreatitis, impaired fat digestion, and impaired liver function, eating disorders such as anorexia or bulimia, history of kidney failure or problems absorbing nutrients. Of course you want to talk to your doctor before starting any diet but these are a few of the conditions that could get worse if you already have them. For example if you are suffering from active gallbladder disease you DO NOT want to eat a high fat diet.

This will only cause the symptoms and pain to get worse so make sure you discuss this diet with your doctor first. Many people will tell you that there are a lot of risks that come with a low carb diet but many of these studies have not been done on a true ketogenic diet or on a true low carb diet for that matter. Many of the studies that have been done on"low carb"diets have been done with the intake of carbs being 200 or more per day when in fact if you compare that to the so -100 carbs per day intake of the ketogenic diet you would find that these are actually moderate to high carb diets.

There are a few side effects that you should be aware of, these include frequent urination which only lasts for the first few days. Fatigue and dizziness is also associated with this diet and is caused from the large amount of water that your body will be getting rid of for the first few days.

The water will likely flush out vitamins and minerals that your body needs leaving you feeling a little more tired than usual. Low blood sugar is the next side effect we need to discuss. Since your body is used to you filling it with carbs and not producing the insulin itself, when you reduce the amount of carbs you take in your body will have to learn how to make up for this causing periods of low blood sugar. Headaches are also common while your body adjusts to the diet and this happens for a variety of reasons, mainly because your body is beginning to remove toxins that have built up in your body. You may feel as if you have the flu for a few days or simply suffer from headaches but this will pass within the first week or so.

Sugar cravings are another side effect that you need to be aware of. Your body has become addicted to sugar over your lifetime. It has relied on sugar much like it would rely on a drug. You see, when you eat sugar your brain has the same reaction as if you were using cocaine. This means that when you remove the sugar from your diet, your body is going to begin craving them.

This will only last for about a week if you do not give into the cravings however if you try and cheat, eating some sugar here and there the sugar cravings will only last longer. Diarrhea can happen when you begin this diet as well but it generally only happens to those who by to limit the amount of fat that they take in. When you by to limit the amount of fat you eat it usually results in eating too much protein.

When you eat a low fat low carb diet it leads to what is called rabbit starvation or protein poisoning. It is a form of malnutrition and can make you very sick so make sure that you are replacing the carbs you are eating with healthy fats such as real butter or coconut oils. Muscle cramps may also occur due to your body flushing out the extra water, this is because it will flush out a lot of the trace minerals you need, specifically magnesium.

You can avoid muscle cramps by taking a slow release magnesium supplement for the first 20 days of this diet. If you have any kidney problems you need to speak to your doctor before using a magnesium supplement. The final side effect that can be caused due to this diet is also due to a lack of magnesium and it is constipation. You can avoid this by taking a magnesium supplement as well. You should also understand that although the ketogenic diet may help to jumpstart weight loss, it has not been studied how it will affect your body over a long period of time.

This diet is not something that you want to make permanent in your life and should only be used for about 1 month at a time. It can however be used as a detox diet and once you are done you can transition into a healthy lifestyle.

 

[] Ketogenic Diet and Metabolism

 

Every standard diet has a proper mix of carbohydrates, fats and protein. But, when you stop providing your body with carbohydrates, you are depleting the reserves that your body has rapidly. It is because of this that your body will have to look for a different way to provide you with energy. One such alternative is the fat that has been stored in your body in the form of acids. Your tissues will begin to use this fat to fuel your body with energy. But, not every organ can use these fatty acids. Instead, they use the ketone bodies that are released by the liver. There are times when the fatty acids are not broken down well in your liver.

The by — products of this partial breakdown are the ketone bodies. They are not carbohydrates and work as fuel for many tissues including the brain. When you stop consuming carbohydrates, your body produces more ketone bodies, which then flow into the blood stream leading to ketosis that is a metabolic state. There will also be a decrease in the production and the utilization of glucose. When ketosis occurs, your body will begin to decrease the protein in your body to provide you with energy. There are a lot of people who use the ketogenic diet to lose the fat in their body while keeping enough body mass to have a lean body.

 

[] How Ketogenic Diet Affects Your Hormones

 

As mentioned previously, the ketogenic diet requires your body to adapt to a few changes. The diet results in a change in the levels of the hormones glucagon and insulin. Insulin is a hormone that helps in moving the nutrients in the blood stream to the tissues that require those nutrients — it works as a storage hormone. For instance, insulin helps in storing glucose in the muscles in the form of glycogen. Glucagon is a hormone that helps in stimulating your body to break down the glycogen that has been stored by the muscles, most often in the liver, in order to give your body sufficient amount of glucose.

When you stop consuming carbohydrates, the level of insulin in your body begins to decrease while the level of glucagon in your body begins to increase.

This immediately increases the fatty acids that are released from the fat cells in your body that are broken down in the liver. This process helps in the production of the ketone bodies that lead to ketosis. There are a lot of other hormones that are affected in the process. But, these hormones help in shifting the focus away from carbohydrates to the fats.

 

[] Exercising during Ketogenic Diet

 

Like every other diet, you will find that the effects of the ketogenic diet are visible and will last only when you exercise. But, when you keep your body from consuming too many carbohydrates, you will find yourself unable to perform a good level of exercise. This is why a person who is an athlete or a bodybuilder must ensure that he integrates carbohydrates into the diet without affecting the process of ketosis.

There is a diet that has been described in the book that helps you incorporate carbohydrates in your diet some time before or after you perform your exercise.

 

[] Hidden Benefits of Ketogenic Diet

 

There are a lot of benefits that the ketogenic diet provides. This section covers a few of them.

[] Reduced appetite

This is a good thing since you will find yourself energetic throughout the day on account of the fatty acids being burnt in your body. When you are on a diet, you often find yourself craving for food. This is one of the most important reasons behind why a person feels depressed and gives up on the diet that he is following. The best thing that happens to you when you eat a low carb diet is that you will find your appetite decreasing. There are a few studies that have concluded that a person eating higher amounts of fat and protein and lower amounts of carbohydrates will consume a less amount of calories.

[] Loss of weight

The easiest way to lose weight when on a diet is by cutting the amount of carbohydrates that you consume. There have been quite a few studies that have been conducted which conclude the statement made above. The main reason behind this is that when you are on a low carbohydrate diet, your body will start losing the water that is found in excess in the body. This would lower the insulin levels in the body that would then lead to the loss of excess sodium from the body that would result in a rapid loss of weight in a week or two. There are studies that have said that a person on a low fat diet tends to lose weight slower than a person on a low carbohydrate diet since he will stop feeling too hungry. When a person is on a low carbohydrate diet, he will lose weight for the first six months but soon the weight he lost would be catching up to him since he would have quit the diet.

This is because of the fact that human beings have always viewed diets as boring. But, if you want to lose weight, it is good to view the ketogenic diet as a lifestyle and not a diet! This is the only way by which you will be able to stick to the diet. When you are on the ketogenic diet, you also have the option to add healthy carbohydrates into your diet when you have reached the ideal weight for your stature.

[] Loss of abdominal fat

People have the notion that if they start exercise, they will be able to lose fat in different parts of the body at the same time! They forget that the fat in the different muscles in the body is not the same! Your health is determined by how much of fat has been stored in which part of your body. But, there are two types of fat that you should know about — the visceral fat that is found in the abdomen and the subcutaneous fat that is found under the skin. The former is what is dangerous to your health since the fat surrounds itself around your organs. When you have a lot of fat in your abdominal cavity, you will find yourself prone to inflammation.

Due to this, you will also turn your body into being resistant against insulin. The visceral fat has found to be the cause of numerous metabolic diseases in most countries! When you are on a low carbohydrate diet, you will find that you have a greater chance of reducing the amount of fat in your abdominal region. The fat that is used most often to provide you with energy comes from your abdominal cavity! This would eventually reduce the risk of heart disease and Type II diabetes.

[] Reduced Levels of blood sugar

This is the best benefit since this also reduces the chances of procuring Type II diabetes and if you have it, you will be able to maintain the level of insulin in your body due to the diet. When you eat carbohydrates, your body breaks them down into smaller sugars, most often glucose, in your digestive tract. The simple sugars then enter the bloodstream and spike the level of sugar in your blood. It is toxic to have high levels of sugar in your blood. To reduce the sugar level, your body produces insulin, which then indicates to the cells that the glucose has to either be stored in them or be used by them to provide your body with energy.

When people are healthy, the insulin in their body helps in reducing the level of sugar in the blood that will help in protecting us from any harm. There are many people who have a problem against this system. They are resistant to insulin, which implies that the cells do not find any insulin in their body. This makes it very difficult to transfer the sugar from the blood to the cells. This leads to Type II diabetes that most people in this generation are prone to having. This type of diabetes occurs when your body stops secreting the right amount of insulin to reduce the level of sugar in the blood when you have finished your meals. You will find that the simplest solution to this problem is to cut the number of carbohydrates you consume on a regular basis.

When you cut down on the carbohydrates, you will find that the level of blood sugar and insulin reduce drastically. A study was conducted to test whether the diet would benefit the million people out there who are suffering from diabetes. It was found that 95.2% of the people had managed to eliminate or lower the medication to lower their glucose levels while on the ketogenic diet. If you have Type II diabetes, it would be best for you to meet your doctor before you reduce your intake of carbohydrates. This is required to ensure that you do not suffer from hypoglycemia.

 

[] My Tips While Being On Ketogenic Diet

 

1. Do not neglect the fat. I have said it several times before that you should not purchase reduced fat or low fat versions of the foods. You need to ensure that you are only eating full fat versions.

2. Choose low carb or low sugar alcohol if you must drink. It is best if you avoid alcohol all together.

3. Always stay hydrated. No matter what you do make sure that you are drinking enough water. The diet has enough side effects and they will only be intensified if you are dehydrated.

4. Understand your carb limit. There are many people who have no problem eating a very low carb diet meaning they eat 15-20 grams of carbs a day but some people’s bodies simply will not allow that. If you find that you are really struggling with a very low carb diet, adjust your intake until you find the right amount for you.

5. Only eat when you are hungry and stop eating when you are full. Just because it is time for you to have a snack does not mean that you have to eat it. If you are not hungry do not eat the snack until you are hungry. This goes for meals as well. This is one area where many people fail because they are afraid to miss a meal or send their body into starvation mode. Your body will not go into starvation mode unless you skip a meal when you are hungry.

 

[] What to Remember

 

As with any diet you need to make sure that you are getting enough calories while on the ketogenic diet. Many people find that they are not adding up their calories while on this and other healthy diets which leads them to not getting enough food in their bodies. This will lead to you feeling exhausted and not being able to continue on with the diet. It will also cause the side effects of the diet to be much worse than if you were getting enough calories.

You also need to consider the amount of exercising that you are going to be doing. If you are extremely athletic or work a very physically demanding job you will need to eat more calories than if you live a less active lifestyle. If you do not add more calories on the days that you are more active you will find that you do not feel well and suffer more side effects. If you are struggling to get your calories in, add an extra snack to your plan after you have eaten your dinner. It normally takes the body 2-7 days to get into ketosis but if you follow this diet it will take you about 2-3 days. The more carbs you eat the longer it is going to take you. The plan that I have provided for you has minimal carbs in it.

One question that many people ask is how much weight they can loose and the answer to that is that it is completely up to you, you should also think about cutting out all of the artificial sweeteners, wheat products and dairy if you want to really boost your weight loss. You should not however lose more than 3 pounds per week no matter what. If you lose more than 3 pounds per week on this or any other diet than you are losing muscle mass and it increases the chances of you regaining the weight later. If you are struggling with the side effects there are a few supplements that you can take to help you feel better including a men’s supplement, a woman’s supplement, vitamin b complex, vitamin D, magnesium and potassium.

 

[] Ketogenic Diet and Snacks

[] Let’s Please Ourselves

You should never feel as if you cannot snack and should never feel hungry when you are on this diet but it is important for you to know the right types of snacks that you should be eating.

1. Boiled eggs are a go to that should always be on hand in the refrigerator. Sprinkle with some salt and you have yourself a very healthy snack. You can also throw these in some left over pickle juice and have pickled eggs if you like.

2. Avocado is a great snack. This is something that many people enjoy by itself or add one of those boiled eggs and enjoy a tasty mini meal.

3. Ham roll ups- This is simply sliced deli style ham filled with cucumbers, avocado and pepper rolled up. Keep a few of these on hand for those times that you are in a hurry but still need a snack.

4. Some celery sticks with nut butter is also a great snack when you are on the ketogenic diet but you need to avoid the peanut butter.

5. Berries are a great healthy snack and they have less than 4.5 grams of carbs per serving so if you are craving that something sweet don’t deny yourself some berries.

6. If you are really needed a sweet taste grab yourself a cup of jello and enjoy.

7. Almonds are another healthy snack that you can grab and go with just make sure that they are truly raw.

8. Beef jerky is a snack that many people love but are afraid to eat when they are on a diet. If you need a quick snack grab a serving of beef jerky and enjoy, no reason to feel guilty.

9. String cheese. So many diets make you avoid your favorite cheeses but on the ketogenic diet you don’t have to. You are not only allowed to have string cheese but any of your favorite cheeses. These are just a few of the many different snacks that you can have on a regular basis.

When you are choosing your snacks you need to ensure that they are low to no carb snacks and are full fat. Do not purchase reduced fat versions.

 

[][] Keto Breakfast Recipes

[] Jalapeno Bacon Cheese

 

Ingredients:

2 fresh jalapeno peppers

2 slices bacon

1 1/2 ounces cream cheese

 

Directions:

1. Prepare the peppers by slitting them and remove the stems and seeds.

2. Divide the cream cheese into two, and stuff each pepper.

3. Roll all the peppers in bacon and seal if you can (toothpicks are great to secure it).

4. Make sure to wash your hands thoroughly to remove any pepper left on your hands.

5. Broil or grill until the bacon is cooked.

6. Enjoy!

[] Onion and Cheese Quiche

 

Ingredients:

3 cups Colby jack cheese

1 tbsp. butter

1/2 cup finely chopped white onion

6 large eggs

1 cup heavy cream n

1/2 tsp.salt

1/2 tsp. black pepper (ground)

1 tsp. thyme (dried)

 

Directions:

1. You will first have to preheat the oven to 300 degrees Celsius.

2. Take a skillet and place it on medium flame. Once the skillet has warmed, add the butter to the pan and melt. Once the butter has melted, add the vegetables to the skillet and cook. Once the onions are soft and translucent, remove the skillet and cool the vegetables down.

3. Take a quiche pan and grease it well. Add one half of the shredded cheese to the bottom of the pan.

4. Add half the vegetables to the pan. Make a clean layer of the cheese.

5. Crack the eggs in a large bowl and mix well. Add the spices and the cream and continue to whisk. Mix it well enough so that the mixture is frothy.

6. Add the egg mixture to the quiche pan and distribute it evenly over the cheese and the vegetables.

7. Bake the quiche for thirty minutes and pull the quiche out when it has set well and is lightly puffy and golden in the center.

8. Cut the quiche and refrigerate it. You can have the quiche thrice a week for breakfast.

 

[] Baked Bacon and Eggs

 

Ingredients:

4 tbsp. butter

6 large eggs

.1/2 cup cheddar cheese (grated)

1/2 heavy cream (heat it till it is lukewarm)

12 slices bacon (cooked and crumbled)

Salt and pepper

 

Directions:

You will first need to preheat the oven to 300 degrees Fahrenheit.

Take six glass ramekins — preferably 6 ounces in size and grease them well with butter.

Crack the six eggs into each of the ramekins.

Cover the eggs with the cheese and the cream, a neat layer, and add salt and pepper to taste.

Place the ramekins in a large pan and fill the pan up with water to cover half the ramekins. It is best to do it this way since you will not be able to place the ramekins in the pan correctly if you have filled the pan up with water.

Place the pan in the oven and let the eggs bake for twenty minutes. You will need to ensure that the cheese has completely melted and the egg whites are almost cooked. Crumble two slices of the bacon over each ramekin and serve it hot. If you are making it just for one person or two people, you could change the proportions of the ingredients.

 

[] Cheddar Garlic Biscuits

 

Ingredients:

5 cups almond flour

12 ounces Colby jack cheese (shredded)

10 tbsp. butter

16 ounces cream cheese

4 large eggs or 6 medium eggs

4 tsp. garlic (granulated)

2 tsp. baking soda

2 tsp. Xanthan gum

2 tsp. sea salt

 

Directions:

Take a cookie sheet and grease it well. Line it with parchment paper if you do not want to grease it.

Then preheat the oven to3oo degrees Fahrenheit.

Process the shredded cheese and one cup of the almond flour in a food processor till they have blended well and are granular. Keep this aside.

Take a large mixing bowl. Add the butter and the cream cheese to the bowl and place. You have to melt the better a little. Once it has melted, mix the butter and the cheese together. Make sure that the mixture is smooth and glossy.

Add the eggs to the mixture and continue to whisk. Make sure that the mixture is smooth and glossy.

Add the garlic, the Xanthan gum, baking soda and the salt to the mixture.

Add the remaining almond flour and cheese mixture to the egg mixture and whisk well.

Once the ingredients have blended well, add the almond flour that is left and continue to fold the mixture well. You have to ensure that the dough has formed.

Take a tablespoon and scoop the dough and place it on the cookie sheet. Keep the cookies one inch apart. If you want you could flatten the dough a little to ensure that you have a smooth biscuit.

Place the cookie sheet in the oven and bake for thirty minutes. You will need to leave the biscuits in till they have a golden brown color.

Remove the biscuits from the oven and cool to room temperature. You can serve it with a glass of milk.

 

[] Bacon and Eggs

 

Ingredients:

2 tbsp. butter

16 slices bacon (has to be meaty)

2 carrots

5 Broccoli florets

6 Celery sticks White onion

5 large eggs cup

Colby jack cheese (shredded)

 

Directions:

Peel and cut the carrots into thin slices.

Chop all the other vegetables finely.’

Cut the bacon into thin slices or strips.

Take a skillet and place it on a medium flame. Add the butter to the skillet. Once it has melted, add the bacon and the vegetables to the skillet.

Stir the vegetables and the bacon well. You will need to cook the bacon and the vegetables till the bacon turns crispy around the edges and the vegetables are caramelized well.

Make sure that the mixture has spread evenly in the skillet. You could then make five small holes in the middle of the layer.

Crack the eggs into the small holes. You will need to continue to cook the vegetables and the eggs in the skillet. You could cover the skillet with a lid. This will help in cooking the eggs well. If you prefer having a liquid yolk, you could cook the eggs without the lid.

When the eggs have been cooked well, you could spread the cheese over the top and let the cheese melt on the medium flame. Serve the bacon and eggs hot!

 

[] Keto Capsicum Egg Frittata

 

Ingredients:

1 yellow capsicum, sliced

4 eggs

1 green capsicum, sliced

1 red capsicum, sliced

1 tsp of paprika

1 tsp of cumin

1 tsp of sea salt

1 tsp of turmeric

2 tbsp of olive oil

 

Direction:

1. Preheat the oven to 350F.

2. Whisk the eggs into a bowl.

3. Add all the spices and salt.

4. Add the capsicum and mix well.

5. Pour into muffin cups and bake for about 20 minutes.

6. Serve warm, enjoy!

 

[]Ham Omelet

 

Ingredients:

8 eggs

3.5 cup cooked ham

1/8 tsp ground black pepper

1 cup diced onion

1 cup diced red bell pepper

1/4 tsp salt 2 tbsp water

 

Directions:

1. Start by preheating the oven to 350 degrees F.

2. Spray the muffin cups using cooking spray.

3. In a bowl whish the eggs and add the onion to

4. Add the ham, bell pepper, salt and pepper.

5. Add 2 tbsp of water to it and make a runny mixture.

6. Pour into the muffin cups and bake for about 20 minutes and serve warm.

[] Mushroom Zucchini

 

Ingredients:

1 small eggplant, cut into slices about an inch thick

2 small red bell peppers, cut into strips.

3 sliced zucchinis

6 fresh mushrooms, no stems

1/4 cup olive oil

1/4 cup lemon juice

1/4 cup of chopped basil

2 cloves of minced garlic

 

Directions:

1. Put the eggplant, pepper, zucchini, and mushrooms into a bowl.

2. Put the olive oil, lemon juice, basil and garlic together in another bowl.

3. Put it on top of the vegetables. Let it marinade for at least an hour.

4. Bake at 350 or 20 minutes.

5. Serve, goes great with salad.

 

[] Salmon with Mushrooms and ginger

 

Ingredients:

2 pounds of salmon

1 tsp minced garlic

1/2 tsp ground ginger

1/2 tsp basil

1 tsp oregano leaves

1/4 tsp thyme

1/2 tsp rosemary

1/4 tsp tarragon

4 oz. butter

1/2 cup chopped mushrooms

1/2 cup chopped green onions

Directions:

1. Cut the filets into 1/2 pound pieces. Put them in a freezer bag and mix the soy sauce, sesame oil, and spices into the Ziploc bag and then let it refrigerate for 1-4 hours.

2. Preheat the oven to 350 and then put the filets in the pan to marinade. Bake them for ro-15 minutes.

3. Get the vegetables ready by melting the butter and adding the vegetables to it.

4. Remove the salmon from the oven and put the butter mixture over the salmon.

5. Bake at 350 for 10 minutes, serving immediately.

 

[] Canadian Chicken with Tarragon

 

Ingredients:

Few teaspoons of butter

Few white onions, sliced

2,3 large garlic cloves

8 oz. cream cheese 1/2 cup heavy cream

1 tsp dried tarragon

1 tsp Canadian thicken seasoning

Salt

4 chicken breasts

Directions:

1. Saute the onions, garlic, and tarragon over medium heat in 2 tablespoons of butter. When soft, take them out of the skillet. 2. Put two tablespoons of butter in again and melt it. Add the wine and cream cheese, stirring until melted and mixed. Add in the cream and spices and mix it again.

3. Preheat the oven to 350. Put a tablespoon of butter on a baking dish. Put the thicken broth in there, and then the chicken.

4. Add in the onion mixture and even it out.

5. Put the cream sauce mixture over it. Bake at 350 for 40-5o minutes.

6. Serve it with a salad.

 

[] Cauliflower with Parmesan Cheese

 

Ingredients:

1/4 cup sour cream

10 oz cauliflower

3 tbsp butter

3 tbsp heavy whipping cream

4 tbsp parmesan cheese

1/4 tsp garlic powder

2 tbsp chopped chives

Salt and pepper

 

Directions:

1. Make cauliflower rice in food processor and then cook it in microwave for 5 minutes.

2. Mix all the ingredients with the riced cauliflower in the bowl and use an immersion blender to make a smooth paste.

3. Add the chives and stir well to mix.

4. Serve

 

[] Cheesy Dijon Mustard

 

Ingredients:

1/3 cup mayonnaise

1/4 head savoy cabbage

1 tbsp lemon juice

1 tsp Dijon mustard

1/4 tsp onion powder

1/4 tsp garlic powder

1/4 tsp pepper

1/3 cup cream cheese

1/4 cup heavy cream

 

Directions:

1. Chop the cabbage into thin strips and mix it with all the ingredients in a mixing bowl.

2. Keep in fridge for 3 hours and serve chilled.

 

[] Ketogenic Green Beans

 

Ingredients:

1 tbsp olive oil

2-3 tbsp cream cheese

3 cups fresh green beans

 

Directions:

1. Boil water in a pot and put the beans in it. Boil them for 4 minutes and then put them in cold bath for 3 minutes.

2. Heat the cream cheese in a pan with olive oil and put the beans into it.

3. Stir thoroughly to coat the beans with cheese and oil mixture, add some pepper and salt.

 

[] Spinach, Garlic Omelet

 

Ingredients:

4-5 egg whites

2 tablespoons of almond milk, soy milk1 egg yolk

1 handful of shredded spinach

1 plum tomato a pinch of basil

1 tablespoon of purple onion

Add garlic to waste

 

Directions:

1. Chop the vegetables.

2. Beat the almond milk, egg whites, and the yolk together.

3. Spray some oil on a small frying pan and then quickly saute the veggies until soft.

4. Set the vegetables aside, spray the pan again, and pour the eggs over medium-low heat.

5. Cook until the eggs are stiff, add the veggies on one side, fold the eggs on one side and pour the veggies over the top.

6. Add fruits then serve.

 

[] Bacon with Cauliflower and Celery

 

Ingredients:

1 tablespoon of butter

1 strip peeled carrot

8 slices of meaty bacon

1/2 cup of finely chopped celery

1/2 cup of chopped broccoli or cauliflower

1/2 large white chopped onion

1/2 cup shredded Colby jack cheese

4 large organic eggs

 

Directions:

1. Slice the bacon along the grain to get small strips.

2. Place the butter in a large skillet over medium heat until it melts then add the bacon and vegetables.

3. Saute the vegetables and bacon in the melted butter for about 20 minutes while stirring occasionally until crisps of the bacon form on the edges and the vegetables become tender.

4. Let the mixture spread over the skillet uniformly, and then divide into quarter sections with trenches between two sections. Break one egg into each trench and let them cook until the eggs are almost set.

5. If you prefer cooked yolks, you can just cover the skillet to allow the eggs to cook thoroughly.

6. Just before the eggs are set, daub the cheese at the top and let it cook a little more until all the cheese has melted.

7. Serve hot.

 

[][] Ketogenic Lunch Recipes

[] Egg Whites with Beef and Tomatoes

 

Ingredients:

lb extra lean ground beef

2 cups of regular or baby spinach

8 egg whites

1/2 cup of red peppers

4 small tomatoes

Salt & black pepper to taste

Directions:

1. Preheat an olive oil sprayed pan over medium heat then put the beef in the hot pan and let it break into large pieces.

2. Divide the beef into smaller pieces while cooking and then put it in a bowl when it has cooked and turned golden brown.

3. Set it aside. Beat the egg whites and pour them over the cooked meat.

4. Saute the spinach, tomatoes, red basil and peppers lightly then place them on top of the meat and serve while hot.

 

[] Pumpkin with Beaten Eggs

 

Ingredients:

15-ounce of 100% pure pumpkin puree

2 whole beaten eggs

4 ounces of softened cream cheese

1/2 cup of heavy whipping cream

1/2 teaspoon of pumpkin pie spice

2 tablespoons of whipped cream

1/4 cup of sugar

 

Directions:

1. Preheat oven to 350 degrees F.

2. Beat the cream cheese and pumpkin until they form a smooth mixture using an electric mixer.

3. Beat the eggs and add in the heavy cream, pumpkin pie spice, and sweetener.

4. Grease some ramekins, place them on a cookie sheet, and then pour the mixture.

5. Let this bake for one hour, or until a knife inserted at the middle comes out clean.

6. Let it cool and then serve, or put in refrigerator until you are ready to eat.

7. Enjoy!

 

[] Spanish Sardines with Spinach and Tomato

 

Ingredients:

2 tablespoons of vegetable or corn oil

1 whole, sliced onion

1 tablespoon, crushed garlic

Spanish sardines in olive oil and tomato sauce

1 large, sliced tomato

2 cups of fresh spinach

2 to 3 cups of water or vegetable broth

1 teaspoon of black pepper powder

1 teaspoon of salt

 

Directions:

1. Pour the vegetable or corn oil in a medium pot with medium high heat.

2. Saute the onions, garlic, and tomatoes then let these cook for 3 to 5 minutes until the tomatoes and onions are soft.

3. Add in sardines and saute. Break the sardines into small

4. particles to dissolve in the tomato-onion mixture.

5. Add the broth and let it boil, then lower heat.

6. Cook for 1 to 2 minutes until the spinach turns but is not wilted.

Enjoy!

 

[] Zucchini and Feta Omelet

 

Ingredients:

6 eggs

1 zucchini, diced

1 red bell pepper, seeded and diced

2 Tbsp. crumbled feta

4 Tbsp. heavy cream

2 Tbsp. olive oil

 

Directions:

1. Whisk the eggs and heavy cream together in a bowl, then set aside.

2. Place a large nonstick skillet over the lowest possible heat setting. Add 1 tablespoon of olive oil and swirl to coat the base.

3. Once the skillet is hot, pour half of the egg mixture in, then add the diced zucchini and bell pepper on top. Sprinkle the feta over everything.

4. Pour the remaining egg mixture on top. Cover the skillet with a lid and cook for 3 minutes, or until egg is cooked to a desired consistency.

5. Carefully run a flat spatula along the edges of the omelet, then flip over to cook the other side.

6. Transfer the omelet to a plate, slice in half, and serve.

 

[] Breakfast Casserole with Sheddar

 

Ingredients:

4 eggs ‘

1/2 lb. sausage

1/2 cup grated sharp cheddar cheese

1 cup heavy cream

1/2 head cauliflower, finely chopped

1/2 tsp dry mustard

1/2 tsp sea salt

 

Directions:

1. Set the oven to 350 degrees F to preheat. Coat a casserole dish with nonstick cooking spray. 2. Place a nonstick skillet over medium high flame and cook the sausage until browned and crumbled. Save excess fat for another recipe.

3. Scrape the sausage into a bowl, then stir in the chopped cauliflower, heavy cream, cheese, salt, and mustard. Set aside to slightly cool.

4. Whisk the eggs in a separate bowl, then stir into the sausage mixture.

5. Pour the mixture into the prepared casserole dish. Bake for 25 minutes, or until golden brown. 6. Set on a wire rack to cool slightly, then serve.

 

[] Shirataki Fettuccini Bacon

 

Ingredients:

1 packet tofu shirataki fettuccini

1 tablespoon butter

1 ounce pancetta (Italian bacon)

1 teaspoon of minced parsley

1/2 ounce cream cheese

 

Directions:

1. Drain and rinse your shirataki, and put them in a bowl.

2. Snip across them using your kitchen shears and then nuke them for two minutes then cut the pancetta fairly fine.

3. Put a medium-sized skillet over medium-low heat, and let the bits to brown. When the shirataki are done, drain them again, and mike them for another minute.

4. Stir in the pancetta.

5. After about a minute, drain the noodles again and stir the pancetta.

6. Add the cream cheese and butter to the noodles, and let them.

7. Enjoy!

 

[] Mushrooms with Boursin Cheese

 

Ingredients:

1 lb mushrooms

1/2 cup chicken broth

8 ounces Boursin cheese

Paprika to garnish

 

Directions:

1. Preheat the oven to 350 degrees F.

2. Remove the stems from the mushrooms, and reserve them for another use.

3. Fill all the mushrooms with Boursin, and place them in a baking pan.

4. Pour some chicken broth around the mushrooms to fill the bottom of the pan. Spread lightly with paprika.

5. Bake for 30 to 40 minutes and serve hot.

 

[] Garlic Biscuits with Xanthan Gum

 

Ingredients:’

2 1/2 cups of divided almond flour

5 tablespoons of butter

6 ounces shredded colby jack cheese

2 large eggs

8 oz cream cheese

1 teaspoon baking soda

2 teaspoons granulated garlic

1 teaspoon sea salt

3/4 teaspoon xanthan gum

 

Directions:

1. Preheat oven to 325F and spread parchment paper on a cookie sheet.

2. Place 1 cup of the shredded cheese and almond flour in a food processor.

3. Turn it up until everything is finely ground and set aside.

4. Place the butter and cream cheese in a glass, mixing bowl.

5. Put in the oven until the butter melts slightly before removing and then whisk until it turns glossy and smooth. Beat in the eggs until the mixture turns smooth and glossy.

6. Blend in the garlic, xanthan gum, baking soda, and salt.

7. Mix the almond flour-cheese mixture and egg mixture.

8. Add the remaining almond flour and stir until it mixes well and forms dough.

9. Use a tablespoon to scoop the dough then place it on the cookie sheet, making one-inch gaps.

10. Rolling the dough will smoothen.

11. Bake for around 25 minutes or until a golden brown color is visible at the top.

12. Remove and leave it for ten minutes to cool.

 

[] Simple Chicken with Bacon Slices

 

Ingredients:

4 Oz. Cheese (Cheddar)

2 Chicken Breasts

4 Bacon Slices

add seasonings

 

Directions:

1. Season the chicken with herbs and spices

2. Sprinkle the chicken generously with grated cheese

3. Slice the bacon strips into halves and drape them over the chicken

4. Place the chicken breasts onto the baking tray

5. Bake in the oven for 40 minutes at 350 degrees

6. Enjoy!

 

[] Keto Toast with Almond Butter

 

Ingredients:

3 eggs

1 tsp almond butter

1/4 cup all-purpose flour

1 tbsp raw honey

vanilla pods to taste

1 cup milk

1/2 tsp ground cinnamon

1 pinch salt

12 thick slices bread

 

Directions:

1. Combine the milk with the flour.

2. Throw in the vanilla pods, cinnamon, eggs and mix well.

3. Add the sugar slowly and mix. 4. Sprinkle the salt and whisk well.

5. Make the mixture very smooth and lump free.

6. In a pan melt the butter over medium high heat.

7. Soak the bread slices lightly into the egg mixture. Once the butter is hot enough, add one bread slice at a time. Fry the bread golden brown from both sides. Now repeat with the remaining slices.

8. Serve warm and enjoy!

 

[] Lasagna Spaghetti with Ricotta

 

Ingredients:

Marinara Sauce

Monarella Cheese

2 Large spaghetti

3lbs beef minced

32 oz Ricotta

 

Directions:

1. Pre-heat oven to 375 degrees

2. Split squash and place face down in an oven dish

3. Fill with water until squash is mostly submerged

4. Bake until soft (40 minutes)

5. Brown the meat in a frying pan with the sauce

6. When cooked, scrape out squash innards

7. Layer the lasagne as preferred

8. Bake for thirty minutes until golden

9. Enjoy!

 

[] Cucumber Pancakes

 

Ingredients:

2 cucumbers

2 cups almond flour

2,3 eggs

2 tsp.dried basil

3.tsp parsley

3.tbsp of butter

Add salt and pepper

 

Directions:

Take a small mixing bowl and add the shredded cucumber, along with the basil and the almond flour.

Mix the ingredient. Once the cucumber is coated well with the flour, add the parsley, pepper and the salt to the bowl.

Ensure that the taste of the mixture is well balanced.

You can make close to io patties from the mixture that you have just made. Take a large non — stick sauce pan and place it on a medium flame.

Add one teaspoon to the pan. Once the butter has started warming up, add the patties and cook them one after the other.

Ensure that you remove the patty off the pan when it is brown on both sides.

 

[] Mozzarella Muffins with Fresh Basil

 

Ingredients:

6 Eggs

1/2 cup of Sliced Spinach

6 slices of nitrate free shaved turkey

Mozzarella Cheese

3 tablespoons Red Pepper

2 tablespoons finely chopped red onion

Fresh Basil (optional)

Salt & Pepper

 

Directions:

1. Preheat the oven to 350 degrees F.

2. Slice the red onions, basil, spinach, and red pepper and grate your mozzarella cheese.

3. Spray a nonstick muffin tin with olive oil spray; gently drop the piece of turkey in one of the cups and let it rest at the bottom and the sides and expand the cup.

4. Break an egg and pour it into the cup with the turkey.

5. Add a little of the sliced red onion, spinach, red pepper and cheese on the egg.

6. Add fresh basil and sprinkle a little pepper and salt onto the egg.

7. Put the muffin tin in the oven and bake until the eggs are set. If you want the eggs with a runny yolk, then ten minutes should be enough, but a harder one needs at least is minutes.

Enjoy!

 

[] Pumpkin Pancakes

 

Ingredients:

2 pumpkins (shredded)

2 cups almond flour

3 eggs 2 tsp. dried basil

2 tsp. dried parsley

Salt and Pepper to taste

3 tbsp. Butter

 

Directions:

Take a small mixing bowl and add the pumpkin, along with the basil and the almond flour.

Mix the ingredients well. Once the pumpkin is coated well with the flour, add the parsley, pepper and the salt to the bowl. Ensure that the taste of the mixture is well balanced. u. You can make dose to to patties from the mixture that you have just made.

Take a large non — stick sauce pan and place it on a medium flame.

Add one teaspoon to the pan. Once the butter has started warming up, add the patties and cook them one after the other.

Ensure that you remove the patty off the pan when it is brown on both sides.

 

[]Egg Salad

 

Ingredients:

6 large eggs

1/4 cup mayonnaise

1 tbsp. melted butter

1/4 tsp. mustard (preferably ground)

1/6 cup white onion (minced finely)

Salt and pepper to taste

 

Introduction:

Take a large pot and fill it with cold water. Leave the eggs in the pot and boil them. Cook them for ten minutes.

Remove the pot from the heat and remove as much water as you can from the pot. Leave the eggs in the pot and add cold water to the pot.

Let the eggs sit in the water for a few minutes.

Remove the eggs from the pot and pat them dry. Peel the eggs off and make sure that the shell is not found on the egg.

Take a large mixing bowl and chop the eggs into slices. You could either chop them into slices or cut them into small pieces of uniform size. Make sure that they all look the same. Do not mince the egg.

Add the other ingredients to the mixing bowl and mix them well. Leave the salad in the refrigerator and serve cold.

 

 

[] Ketogenic Dinner Recipes

[] Keto Low Carb Meatloaf

 

Ingredients:

1/2 cup of almond flour

2 cups of shredded and minced cheddar cheese

1/2 cup of shredded parmesan cheese

2 tablespoons of butter

8 ounces of softened cream cheese

5 minced garlic doves

8 ounces of chopped white onion

2 large eggs

1 cup of chopped green pepper

1 tablespoon of thyme leaves

1 tablespoon of chopped fresh basil leaves

1 teaspoon of salt

1/4 cup of minced parsley leaves

2 teaspoons of Dijon mustard

1/2 teaspoon of ground black pepper

1/4 cup of heavy cream

2 tablespoons of barbecue sauce

2 lbs of ground beef

1/2 teaspoon of unflavored gelatin

1 lb of Italian sausage

 

Directions:

1. Preheat the oven to 350 degrees. Oil a medium sized baking dish with butter and put aside.

2. Whisk the Parmesan cheese and almond flour in a small bowl and place aside. Mix the cheddar cheese and softened cream cheese together in another bowl until a butter texture is formed.

3. Place the butter in a medium skillet and melt it over medium heat then add in garlic, onion, and pepper. Let this cook for about eight minutes until they soften.

4. Set aside to cool and start preparing the remaining ingredients. Place the mixture in a food processor when it has cooled enough for a few seconds until the vegetables are minced. Take another small deep bowl, and blend in the eggs with salt, pepper, spices, BBQ sauce, mustard, and cream.

5. Add gelatin on top and leave it for 5 minutes then mix the minced onion mixture and set it aside. Mix the sausage and beef. Put the meatloaf mixture back into the large mixing bowl and add the egg mixture and mix well.

6. Add the almond mixture and mix well until the meat mixture does not stick. Cover a cookie sheet with wax paper and place the meat mixture to form a slab shape. Spread the slab with the cream cheese mixture. Fold the meat over the paper and roll it up starting on one end.

7. Cover all the ends to protect the cheese mixture from spilling. Let this bake until browned.

8. Leave it for 5-10 minutes and then slice and serve.

 

[] Crab meat bites

 

Ingredients :

1/2 can crab meat

4 ounces cream cheese

1/4 Clip cream

1/2 tbsp. lemon juice

1 tbsp. onion (finely chopped)

1 tbsp. red bell pepper (finely chopped)

1 tbsp. celery (finely chopped) I

1/4 cup mustard (dry)

1/4 tsp. salt

 

Directions:

Preheat the oven to 350 degrees Fahrenheit.

Drain the crabmeat from the can and clean the meat well. Remove any bits of shell.

Make sure that the cream cheese is left to soften at the room temperature.

Take a large mixing bowl and add the ingredients to the bowl.

Bake miniature tarts in the oven. Add the crab mixture to the tarts and place them in the oven for ten minutes at 350 degrees Fahrenheit. Serve hot.

 

[] Zucchini Pancakes

 

Ingredients:

2 Zucchinis (shredded)

2 cups almond flour

3 eggs

2 tsp. dried basil

2 tsp. dried parsley

2 Salt and Pepper to taste

3 tbsp. Butter

 

Directions:

Take a small mixing bowl and add the shredded zucchini, along with the basil and the almond flour.

Mix the ingredients well. Once the zucchini is coated well with the flour, add the parsley, pepper and the salt to the bowl.

Ensure that the taste of the mixture is well balanced.

You can make close to io patties from the mixture that you have just made. Take a large non — stick sauce pan and place it on a medium flame.

Add one teaspoon to the pan. Once the butter has started warming up, add the patties and cook them one after the other.

Ensure that you remove the patty off the pan when it is brown on both sides.

[] Herb Baked Salmon

 

Ingredients:

1 pound salmon fillets

2 ounces sesame oil

1/4 cup tamari soy sauce

1/2 tsp. garlic (minced)

1/4 tsp. ginger (ground)

1/4 tsp. basil

1/2 tsp. oregano leaves

1/4 tsp. thyme

1/4 tsp. rosemary

1/4 tsp. tarragon

2 ounces butter

1/4 cup fresh mushrooms (chopped)

1/4 cup green onions (chopped)

 

Directions:

Cut the salmon fillets to fill one cup.

Take a small plastic bag and place the salmon in the bag. Leave it in the deep freeze.

Mix the sauce, the oil and the spices together.

Add this mixture to the salmon and place the salmon back into the refrigerator. Leave it to marinate for a few hours.

Preheat the oven to 300 degrees Fahrenheit.

Take a baking tray and line it with foil.

Take the salmon out of the deep freeze and place it in the pan. Make sure that the salmon is all in one layer.

Bake the salmon fillets for 15 — 20 minutes.

While the salmon is baking, you will need to start cooking the vegetables. Take a small bowl and add the vegetables to it.

Melt the butter and add the butter to the bowl. Make sure that all the vegetables are coated well with the butter.

Remove the pan from the oven and add the butter and vegetable mixture to the pan.

Leave the pan back in the oven for fifteen minutes. Serve it hot!

 

[] Prosciutto Salad with Spinach and Avocado

 

Ingredients:

1/4 lb. prosciutto, diced cup packed baby spinach

2 Tbsp. diced red onion ‘

1/2 cantaloupe, peeled and cubed

1/2 avocado, peeled and cubed

1/2 Tbsp. freshly squeezed lemon juice

1 Tbsp. chopped unsalted walnuts

ground pepper

 

Directions:

1. Arrange the spinach in a salad plate.

2. Layer the diced prosciutto on top of the spinach, followed by the cubed cantaloupe and avocado.

3. Sprinkle the lemon juice, diced red onion and walnuts on top, then season with pepper. Serve.

 

[] Chicken Salad with Lemon Juice

 

Ingredients:

2,3 cups f chicken breast

1/4 cup of sliced almonds

1/4 cup diced jicama

2 tablespoons of butter

1 raw egg

2 tsp lemon juice, 1/2 tsp salt

1 tsp curry powder

 

Directions:

1. Put the butter in a small pan and melt it.

2. Add in the egg yolk and whisk until smooth.

3. Add in the lemon juice, salt, and curry powder, whisking until smooth.

4. Put all other ingredients into a bowl.

5. Add in the dressing on top of it and mix well.

6. Enjoy!

 

[] Tuna Salad with Dijon mustard

 

Ingredients:

2 cans of water packed tuna, dried and flaked

1 teaspoon Dijon mustard

1 tablespoon pickle relish

2 teaspoons lemon juice

1 1/2 teaspoons of ground cinnamon

1 teaspoon curry powder

1 teaspoon ground black pepper

 

Directions:

1. Take a bowl and put everything together.

2. Mix it well.

3. Serve and enjoy!

 

[] Mexican Chilli Tomatoes

 

Ingredients:

2 cucumbers, peeled, cubed

2 tomatoes, sliced

1 tsp of cinnamon

1 tsp of salt

2 spring onions, diced

2 green chilies, chopped

2 tbsp of honey

2 red chilies, chopped

Fresh parsley, chopped

 

Direction:

1. Take a mixing bowl and add the cubed cucumbers.

2. Add in the sliced tomatoes, chilies, onions and parley to it.

3. Mix well and add the cinnamon to it.

4. Season using the salt and coat well.

5. Finally drizzle the honey on top.

6. Mix using a wooden spoon and taste it.

7. You can refrigerate the salad for 30 minutes or you can serve it immediately.

8. Enjoy

 

[] Spinach Cheese Soup

 

Ingredients:

1 tbsp olive oil

32 oz hard cheese cubes

10 oz raw spinach

1/2 can tomatoes

1/2 can jalapenos

1 tsp onion powder

4 cups of vegetable stock

1 tbsp chilli powder

1 tsp garlic powder

1 tbsp cumin

3/4 tsp kosher salt

1 tsp Italian seasoning

 

Directions:

1. Heat the oil and add the sausage to cook by stirring.

2. Slice the pepper and then add it to the cooking the cheese cubes and season with pepper and salt.

3. Cook for 30 minutes.

4. Add other ingredients and serve.

 

[] Cucumber Salad with Shirataki

 

Ingredients:

1 packet of Shirataki noodles

3/4 large cucumber

2 medium spring onion

2 tbsp coconut oil

5 tbsp sesame oil

1/4 tsp red pepper flakes

1 tsp sesame seeds

2 tbsp rice vinegar

Salt and pepper

 

Directions:

1. Rinse and then pat dry the shirataki noodles and then fry them in hot coconut oil for 7 minutes.

2. Keep them on paper towel to remove excess oil.

3. Slice the cucumber thinly and then arrange them on the serving plate.

4. Sprinkle all the remaining ingredients over the cucumber and keep in the fridge for 20-30minutes.

Add noodles on top and serve.

 

[] Cheesy Vegetables with Chilli powder

 

Ingredients:

1 tbsp olive oil

1 lb cheese

1/2 small onion

1 vine tomato

4 Poblano peppers

7 baby Bella mushrooms

1 tsp cumin

1 tsp chilli powder

1/4 cup cilantro

Salt and pepper

 

Directions:

1. Broil the peppers for io minutes making sure that they get char marks on each side.

2. Saute all the vegetables and add the cheese to the mixture.

3. Stuff the cheesy vegetable mixture into the broiled peppers and bake them for 8 minutes at 350 degrees.

4. You can serve it with your favorite sauce.

 

[] Creamy Ham Cubes

 

Ingredients:

1 tablespoon of olive oil

1 egg

2 teaspoons of heavy cream

2 teaspoons butter, melted

1 tablespoon of small ham cubes

Salt and pepper to taste

1/8 cup of Cheddar cheese

 

Directions:

1. Beat the egg, cream, salt, pepper and butter together.

2. Spray a skillet with olive oil and then heat it over medium heat.

3. Pour the egg mixture into a saucepan and mix until the eggs are almost set using a turner or spatula.

4. Add cheese and ham while mixing until all the cheese has melted and the eggs are set.

5. Enjoy!

 

[] Sirloin Steaks with Garlic and Ginger

 

Ingredients:

2 sirloin steaks cut in strips

1 small diced onion

1 tablespoon of olive oil

2 small diced tomatoes 1 crushed dove garlic

4 tablespoons of apple cider vinegar

1 teaspoon of ground ginger

Salt and pepper

 

Directions:

1. Place oil in a large skillet.

2. Once hot, put the steaks and brown them.

3. Add the garlic, onion, and tomatoes when both sides have been properly cooked.

4. Mix the ginger salt, pepper and vinegar in a bowl then and add the mixture to the skillet.

5. Cover the skillet, and maintain low heat. Enjoy!

 

[] Spinach with Cream Cheese

 

Ingredients:

10 ounces frozen chopped spinach

2 tablespoons cream cheese

3 tablespoons butter

Salt and pepper

 

Directions:

1. Remove the spinach from the freezer and put them in a microwaveable bowl then add 4 tablespoons of water, and then cover.

2 Let these nuke for 8 minutes; check if they are done after the eight minutes- they are bound to be a little cold at the middle, so stir it up and set another 4 minutes on the microwave.

3. When done, pour in a sink strainer and drain it hard with a spoon.

4. Transfer the spinach to a bowl then add the cream cheese and butter and stir until both melt and are fully consolidated and form a smooth sauce.

5. Add salt and pepper to taste, and then divide into two plates.

 

[] Tangy Creamy Pork

 

Ingredients:

2 tablespoons of canned jalapeno pepper slices

1 teaspoon of coconut oil

Liquid sucralose to taste

1/3 ounce pork rinds

1/4 cup whipped cream cheese

 

Directions:

Mix the liquid sucralose with the peppers to get a hot, tangy, and sweet mixture.

Set aside while you melt the coconut oil over medium heat, and blend in with the whipped cream cheese.

Be careful not to use too many pork rinds or else you will mess the fat ratio; you can weigh them if you have a scale.

Spread the pork rinds with the cream cheese, add one slice of sweetened jalapeno, and serve.

Enjoy!

 

[] Ketogenic Snack Recipes

[] Feta Bean Salad

 

Ingredients:

1lb frozen broad beans

feta, crumbled to taste

1 lemon

1 bunch fresh mint, leaves picked, torn

Olive oil

 

Direction:

1.In a large pot boil the beans and drain when they become tender.

2. Let them cool and peel the skin off.

3. Combine the mint, lemon zest, lemon juice, feta, cooked beans into a bowl.

4. Mix well and drizzle the olive oil on top.

5. Adjust the seasoning and serve.

6. Enjoy!

 

[] Salad with Parmesan

 

Ingredients:

3 tbsp roasted pine nuts

2 oz mixed green veggies ( any you want)

2 tbsp parmesan cheese (shaved)

Salt and pepper

2 tbsp ketogenic raspberry vinaigrette

2 oz cubed cheese

 

Directions:

1.Cook the cheese cubes to make it crisp and then crumble into small pieces.

2.Mix all the salad ingredients and add the cheese.

3. Shake the bowl well and serve.

 

[] Radish Asparagus Salad

 

Ingredients:

10 small radishes

1.5 lb asparagus spears

1 tbsp olive oil

4 oz SOW cream

1 tbsp lemon juice

5 tbsp dill

1 tsp parsley

5 tbsp mayonnaise

1 tsp white wine vinegar

Pepper and salt

 

Directions:

1. Boil the asparagus till they turn bright green and then put them in cold bath.

2. Slice the radish thinly.

3. Add all the other ingredients in a bowl and put the asparagus spears as well as radish slices.

4. Toss to coat the vegetables evenly and serve.

 

[] Avocado Chicken Salad

 

Ingredients:

2 cups of baby spinach ‘

1/3 large Avocado

1/2 chicken breast

1 piece of low sodium bacon

Salt, pepper to taste

 

Directions:

1. Heat the pan over medium heat and cook the bacon until it has turned brown and crispy.

2. Cut the chicken breast into equal parts while cooking.

3. Put the chicken breast slices in the bacon fat and let them cook for minute on one side then turn on the other side and fry for about five minutes.

4. Before the five minutes are over, slice the avocado, and bacon into small pieces.

5. Put the avocado and spinach in a large bowl, and then add the peri peri sauce and bacon.

 

[] Ketogenic Fritatta with Coconut oil

 

Ingredients:

1 tablespoon of coconut oil

½ lbs of fatty ground beef or any meat of your choice and add bacon

4 eggs

1/2 red pepper

1/2 green pepper

4 mushrooms

3 leaves of Kale

1 tablespoon of curry powder

Goat cheese

1 tablespoon of garlic powder tablespoon of paprika

 

Directions:

1. Cut the mushrooms, kale, red pepper and green pepper into small pieces.

2. Let the coconut oil melt in a pan under medium heat and saute the vegetables until set. Add the ground beef and cook while stirring until it turns brown.

3. Beat the eggs and blend with the spices.

4 Spread the ingredients uniformly over the pan before you pour the eggs in the pan.

5. Add the goat cheese at the top.

6. the skillet until the cheese starts bubbling and the eggs are cooked.

7. Enjoy.

 

[] Chicken with Whey Protein

 

Ingredients:

3/4 cup of plain whey protein

1 tablespoon of oat fiber cup of crushed pork rinds

1/2 teaspoon of onion powder

1 teaspoon of salt ‘

1/8 teaspoon of coarse black pepper

1/2 cup parmesan cheese

1/4 cup of heavy cream

2 large eggs

1/4 cup of water

 

Directions:

1. Mix all the dry ingredients by shaking well in a plastic bag. Mix the cream, water and eggs in a large bowl then add the chopped chicken into the egg wash and coat each piece well by turning several times. Remove each piece from the bowl and coat with the seasoned flour.

2. Arrange the pieces next to each other.

3. Coat the other pieces of chicken.

4. Cook until the chicken turns brown on both sides but do not disturb it too much. When brown, remove and let it drain.

5. Cook the rest of the thicken if not all the pieces were able to get in your skillet.

6. Enjoy!

 

[] Shrimps with Avocado and Sriracha Sauce

 

Ingredients:

1,2 cups of shrimps

Avocado

1/2 tablespoon of organic peanut butter

Sriracha hot sauce to taste

1 tablespoon of coconut milk

1 teaspoon shredded Coconut

 

Directions:

1. Spray the saucepan with an olive oil sprayer on medium temperature then pour the peanut butter, coconut milk, and the Sriracha hot sauce.

2. Add shrimps and saute for 4 minutes until the shrimps turn pink.

3. Slice the avocado into small pieces and put on a plate.

4. Add the avocados at the top and sprinkle the shredded coconut.

5. Enjoy!

 

[] Courgette Chips with Paprika

 

Ingredients:

1 courgette (zucchini)

2 Teaspoons Olive Oil

1 Teaspoon Paprika

Seasoning (Salt, Ground Black Pepper)

 

Directions:

1. Thinly slice the courgette

2. Sprinkle slices with seasoning and oil

3. Bake in oven at 250 degrees F for forty five minutes until crispy

4. Enjoy your meal!

 

[] Keto Salad Platter

 

Ingredients:

Lemon Juice

Mustard teaspoon

Fresh or Powdered Garlic (optional)

Ham not much

Blue Cheese

2 Eggs

1/2 Avocado

2 strips Bacon

1 1/2 cups of Lettuce

3 cherry tomatoes

 

Directions:

1. Hard boil the eggs

2. Cube the ham and fry it for five minutes in a non-stick saucepan (drizzle olive oil over your pan first).

3. Slice up the hard boiled eggs Arrange the lettuce at the base of the bowl.

4. Slice up your salad and arrange the food as preferred Mix your olive oil, mustard, herbs and lemon juice together in a jug.

5. Drizzle this dressing over your salad If you wish to further lower the carbs in this meal, reduce or eliminate the tomatoes from the salad.

6. Enjoy!

 

[] Chicken Egg Garlic

 

Ingredients:

2 boneless chicken breasts, rinsed and patted

1/2 cup coconut flour

1 egg

4 Tbsp. olive oil

1/2 tsp liquid stevia

1/4 cup distilled white vinegar

2 Tbsp. ketchup, low sugar

1/2 tsp garlic powder

 

Directions:

1. Slice the thicken breasts into bite-sized cubes, then season with salt and pepper. 2. Whisk the egg in a bowl, then coat each thicken piece in it.

Dredge in coconut flour and set aside. 3. Set the oven to 325 degrees to preheat. Coat a baking dish with nonstick cooking spray. 4. Place a nonstick skillet over medium flame and heat the olive oil. Cook the thicken for 3 minutes per side, or until browned but not completely done.

5. Arrange the thicken in the prepared baking dish and set aside.

6. In a bowl, combine the liquid stevia, vinegar, ketchup, coconut aminos or soy sauce, and garlic powder. Mix very well, then pour all over the chicken.

7. Bake for 15 minutes, then turn the chicken pieces over. Bake for an additional io to 15 minutes, or until the thicken is cooked through. Serve warm.

 

[] Ground Beef and Pureed Pumpkin

 

Ingredients:

1 lb. organic lean ground beef r

1 red bell pepper, seeded and diced

1 yellow onion, diced

2 cups pure tomato juice

1 cup diced canned tomatoes, undrained ‘

1/2 cup pureed pumpkin

1/2 Tbsp. chili powder

1/2 Tbsp. pumpkin pie spice

1 tsp cayenne pepper tsp cumin

 

Directions:

1. Place a pot over medium flame and cook the ground beef until browned and crumbly. Drain the excess oils.

2. Add the onion and bell pepper into the pot and saute with the beef until the onion wilts and bell pepper is tender.

3. Reduce heat and stir in the tomato juice, diced tomatoes with their juices, pureed pumpkin, chili powder, pumpkin pie spice, cayenne, and cumin. Mix well.

4. Simmer for is minutes, or until piping hot. Ladle into soup bowls and serve.

 

[] Keto Turnips with Garlic

 

Ingredients:

6 turnips

1/3 cup heavy cream

3 garlic cloves, minced

1/4 cup melted butter

Sea salt and Black pepper

 

Directions:

1. Boil the turnips in a pot of salted water until extremely tender.

2. Drain the turnips thoroughly, then transfer to a bowl. Mash well, then mix in the heavy cream, garlic, butter, salt and pepper. Best served when warm.

3. Enjoy.

 

[] Devilish Paprika Eggs

 

Ingredients:

6 large eggs

1/4 teaspoon of french mustard

1 tablespoon of hellman’s mayonnaise

A few drops of hot sauce (optional)

1 teaspoon of paprika

1 teaspoon of cumin (optional)

1/2 teaspoon of cayenne pepper (optional)

Parsley to garnish

 

Directions:

1. Remove the yolk from the hardboiled eggs.

2. Using a fork, mash the yolk and add the other ingredients.

3. Mix until everything blends in well to form a thick mixture.

4. Fill the eggs with the mixture and sprinkle paprika at the top.

 

[] Cucumber Turkey

 

Ingredients:

Sliced turkey

1 Cucumber

1 1/2 oz. Cheese any

 

Directions:

1. Chop the cucumber in half an scoop out the insides with a teaspoon or melon bailer

2. Spread cheese into half of the cucumber

3. Fold your meat slices into the other half

4. Combine to form your cucumber sandwich!

 

[] Pork and Cayenne pepper

 

Ingredients:

3 Pork Chops

1 Teaspoon Table Salt

1/2 Cup of Coconut Flour

1/4 Teaspoon of Cayenne pepper

1 Tablespoon of Butter

1 Teaspoon Fresh Ground Black Pepper

 

Directions:

1. Mix all of the dry ingredients together in a plastic container.

2. Pat down and dry your pork chops.

3. Heat your saucepan to a high heat and add in the butter.

4. Mix the pork chops into the coating.

5. Fry the pork chops for four to five minutes per side.

6. Enjoy!

h1={color:#365f91;}.

[] Ketogenic Dessert Recipes

[] White chocolate almond protein drink

 

Ingredients:

8 ounces almond milk

1/2 packet artificial sweetener

2 ounces heavy cream

1 scoop Vanilla Whey powder

1/2 tbsp. sugar free white chocolate syrup

1 cup crushed ice, or less

 

Directions:

1. Put all the ingredients in the blender and mix well. You have to ensure that the mixture is smooth.

2. Enjoy.

 

[] Keto Almond Smoothie

 

Ingredients:

16 oz. of almond milk

1 packet of natural sweetener

 

Directions:

1. Put all of those ingredients into a blender, taking the tops of the strawberries off.

2. Add in a bit of water if needed, but blend until smooth. It might be a bit higher in carbs, but if you use unsweetened strawberries it will balance itself out in the end.

3. Enjoy.

 

[] Coco and Banana Pudding

 

Ingredients:

1.5 tbsp chia seeds

1/2 chopped banana

3/4 cup coconut milk

1/8 tsp cinnamon

1/8 tsp vanilla extract

 

Directions:

1. Mash the banana and add the coconut milk, chia seeds, vanilla and cinnamon.

2. Blend them thoroughly.

3. Keep in a covered pan and store in fridge for 4 hours.

4. Serve chilled.

 

[] Coconut meat with Flax Seeds

 

Ingredients:

2 tablespoons of ground pecans tablespoon of flax seed meal

2 tablespoons of shredded coconut meat

1/3 cup of boiling water

A pinch of salt to taste

Your sweetener to taste

2 tablespoons of heavy cream

 

Directions:

1. Put the flax seed meal, coconut, and pecans in a bowl, and then add salt.

2. Mix by stirring until all the ingredients have blended.

3. Add boiling water, and stir until it incorporates into the mixture.

4. Leave it for a minute or two and then add the sweetener and cream.

5. Enjoy!

 

[] Jelly Dessert – Let’s satisfy Ourselves

 

Ingredients:

Single Cream

Sugar-free Jelly

 

Directions:

1. Prepare the jelly as instructed on the packaging

2. Leave the jelly overnight in a fridge to set

3. Remove jelly the morning after

4. Pour cream on top of the jelly

5. Serve and enjoy!

 

[] Pumpkin Waffles with Almond Meal

 

Ingredients:

2/3 Eggs

6/7 Tablespoons of flaxseed meal

6 Tablespoons of coconut milk (unsweetened)

3 Tablespoons of pumpkin puree (pure)

8 Tablespoons of almond meal (pure)

1 1/2 Tablespoons of lard or butter

 

Directions:

1. Mix all of the ingredients together in a bowl with a wooden spoon

2. Ensure the consistency is correct (neither sloppy nor stiff) before pouring the mixture

3. Prepare each waffle individually on the waffle iron and cook until golden brown in color

4. Serve Hot and enjoy!

 

[] Fatty Yogurt and Chia Seeds

 

Ingredients:

2 cups full fat yogurt

4 Tbsp. chia seeds

1/2 tsp cinnamon

1/2 cup unsweetened almond milk

4 Tbsp. sliced almonds

 

Directions:

1. In a bowl, combine the almond milk, chia seeds, and yogurt.

2. Pour 1 layer of the mixture into 2 glasses, then add half of the almonds and cinnamon to each. Repeat until you have 3 layers each.

3. Place the glasses inside the refrigerator for about 12 minutes to thicken the parfait.

4. Serve chilled.

 

[] Pumpkin Dessert

 

Ingredients:

4 large eggs

2 cups almond flour

2 tsp vanilla extract

2 1/2 cups pureed pumpkin, strained

4 tsp garam masala

4 tsp cinnamon

2 tsp baking powder

1/2 cup butter or coconut oil

1/2 cup pumpkin pie spice

 

Directions:

1. Set the oven to 350 degrees F to preheat. Line a baking sheet with parchment paper and set aside.

2. Place the pureed pumpkin in a food processor, then add the garam masala and cinnamon.

3. Add the eggs, almond flour, vanilla extract, baking powder, butter or coconut oil, and pumpkin pie spice. Process until thoroughly combined.

4. Spoon the mixture onto the baking sheet to form cookies, leaving about an inch of space between each.

5. Bake for 15 to 20 minutes, or until firm. Set on a wire rack to cool, then sent.

 

[] Tartar Creme Dessert

 

Ingredients:

1/4 tsp cream of tartar

4 large eggs

1/2 cup powdered Stevia

2 Tbsp. unsweetened cocoa powder

1/2 tsp vanilla extract

2 oz. dark chocolate, chopped

3/4 oz. butter

 

Directions:

1. Set the oven to 200 degrees F to preheat. Line a baking sheet with parchment paper.

2. Using an electric mixer, whisk the egg whites and cream of tartar until soft peaks begin to form.

3. Whisk in the cocoa powder and powdered Stevia. Beat until stiffer peaks begin to form.

4. Fold the vanilla extract into the mixture.

5. Use a spoon to scoop the mixture onto the baking sheet to create approximately 24 bite-sized pieces.

6. Bake for hour and 20 minutes in a slow oven. Turn off the heat at the end of cooking time and leave inside the oven overnight or for at least 3 hours.

7. Once the meringues are firm and crisp, combine the dark chocolate and butter over low flame in a small saucepan.

8. Drizzle the chocolate mixture on top of the meringues, then set aside to become firm. Serve at room temperature or chilled.

 

[] Macadamias Dessert

 

Ingredients:

1 cup smooth peanut butter, preferably unsweetened

1/2 cup granulated Stevia

1/2 butter tsp almond extract

11/4 cups chopped walnuts

1 1/4 cups chopped pecans

1/4 cup chopped macadamias

1 cup unsweetened shredded coconut

 

Directions:

1. Line a baking sheet with parchment paper and set aside.

2. Place the peanut butter and butter in a small saucepan, then place over low heat. Stir to combine.

3. Once the butters have heated through, stir in the almond extract, stevia, and shredded coconut.

4. Add the walnuts, pecans, and macadamias, mixing well.

5. Remove the saucepan from the flame and spoon the mixture onto the prepared baking sheet. Shape into flat circles to form the cookies.

6. Place the baking sheet in the freezer and freeze for at least 3 hours.

7. Transfer to an airtight container and place in the refrigerator. Serve chilled.

 

[] Asparagus with Wasabi Powder

 

Ingredients:

1/2 lb asparagus

1/4 teaspoon of wasabi powder

2 tablespoons of mayonnaise

1 pinch of Splenda

1/4 teaspoon of coconut aminos or soy sauce

 

Directions:

1. Remove the ends of asparagus that want to break naturally then place the asparagus in a microwave steamer.

2. Add a tablespoon of water, cover with a lid or plastic wrap, and put in the microwave on high for 3 to 4 minutes.

3. Mix the rest of the ingredients together while stirring in a small dish.

4. When the 4 minutes are up, remove the lid immediately so that the asparagus does not overcook

5. You can eat the cooked asparagus right away with the mayo, or you can refrigerate and eat it later.

 

[] Sweet Tartar Crème Keto Rolls

 

Ingredients:

1/8 tsp cream of tartar

1/8 tsp salt

3 eggs

3 oz cream cheese

Directions:

1. Preheat oven to 300°F.

2. Begin by separating the eggs from the egg yolks. Set both in different mixing bowls.

3. With an electric hand mixer, start beating the egg whites until super bubbly.

4. Add in cream of tartar and beat until stiff peaks form.

5. In the egg yolk bowl, add in 3 oz. of cream cheese which has been cubed for easier beating and some salt.

6. Beat until the egg yolks are pale yellow and doubled in size.

7. Now fold the egg whites into the cream cheese mixture. Don’t use the electric hand mixer here, just gently fold together.

8. Onto a cookie sheet lined with parchment paper, spray some oil to grease and dollop your oopsie roll batter on. You can make them as big as you like, we decided on English muffin sized dollops.

9. Bake for about 30-40 minutes. The tops of the oopsie rolls should be golden and firm. Let them cool on a wire rack and enjoy however you like!

 

[] Simple Ketogenic Blueberry Pancakes

 

Ingredients:

1/4 tsp cinnamon

1/4 tsp baking powder

1 pinch salt

1/4 cup almond flour

1 tsp coconut flour

1/16 tsp Stevia

1 egg

1 tbsp coconut oil

1 tbsp almond milk

blueberries

 

Directions:

1. Combine all your dry ingredients in your blender and shake to evenly disperse.

 

2. Add in your wet ingredients and blend until combined. You can fold in your blueberries at this point or throw them in while the pancake is cooking.

 

3. Heat up a bit of coconut oil in a pan until very hot and pour in half your batter.

 

4. Add blueberries to the top of the pancake and cook until bubbles begin to stay around the rim of the pancake – about a minute and a half.

 

5. Enjoy!

 

[] Tasty Ketogenic Almond Cookies

 

Ingredients:

Sweetener of your choice

1 cup desiccated coconut

1.8 oz softened Amul butter

4tbsp unsweetened Hershey’s cocoa

2 eggs

2 cups almonds – grounded

Directions:

1. In a bowl mix the butter, cocoa and Sugarfree. Keep mixing till it becomes smooth. Mix the butter Cocoa and Sugar

2. I added the ghee at this stage since the butter and the cocoa was not binding so well.

3. Add the coconut and mix some more. Add coconut

4. Blend in the almond flour. The mixture will start resembling a cookie dough at this stage. Add the almond flour

5. Add the eggs and salt and mix more.

6. Divide the mixture into 14 small balls.

7. On a baking tray place the balls and press them down with a fork.

8. Bake at 350F for 15 to 20 minutes.

9. Allow them to cool completely, before storing them in an airtight container. Enjoy!

 

[] Date Coconut Balls

 

Ingredients:

1 cup shredded coconut

1 tsp cinnamon

2 tbsp coconut flour

1/3 cup almond butter, melted

1 cup date paste

2 tbsp raw honey

1 tbsp sesame seeds

 

Directions:

1. Combine the shredded coconut with the date paste.

2. Add in the coconut flour to it and mix well.

3. Add the cinnamon and honey to it.

4. Add the butter and the sesame seeds to it and mix.

5. Now create little balls using your hands.

6. Refrigerate until served, enjoy!

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Ketogenic Diet

Ketogenic diet Guide with Best 75 delicious recipes This book will help you to understand secrets of ketogenic diet with 75 delicious recipes The Ketogenic Diet is a medically and scientifically proven diet plan in which you avoid all high carbohydrate foods. With the help of this diet body starts to burn unwanted fats from body instead of carbohydrate. Benefits of Ketogenic Diet -Reduced appetite -Loss of weight -Loss of abdominal fat -Reduced Levels of blood sugar -Burn fat -Increased Levels of HDL (Good Cholesterol) -Decrease Levels of LDL (bad Cholesterol) Things you'll learn in this book Ketogenic diet (introduction) Ketogenic Diet and Metabolism How Ketogenic Diet Affects Your Hormones Exercising during Ketogenic Diet Hidden Benefits of Ketogenic Diet Our Tips While Being On Ketogenic Diet 75 Ketogenic Recipes (break fast, lunch, dinner, snacks & dessert recipes) In this book you get 75 Specially designed ketogenic recipes Ketogenic Diet and Snacks Jalapeno Bacon Cheese Onion and Cheese Quiche Baked Bacon and Eggs Cheddar Garlic Biscuits Bacon and Eggs Keto Capsicum Egg Frittata Ham Omelet Mushroom Zucchini Salmon with Mushrooms and ginger Canadian Chicken with Tarragon Cauliflower with Parmesan Cheese Cheesy Dijon Mustard Ketogenic Green Beans Spinach, Garlic Omelet Bacon with Cauliflower and Celery Ketogenic Lunch Recipes Egg Whites with Beef and Tomatoes Pumpkin with Beaten Eggs Spanish Sardines with Spinach and Tomato Zucchini and Feta Omelet Breakfast Casserole with Sheddar Shirataki Fettuccini Bacon Mushrooms with Boursin Cheese Garlic Biscuits with Xanthum Gum Simple Chicken with Bacon Slices Keto Toast with Almond Butter Lasagna Spaghetti with Ricotta Cucumber Pancakes Mozzarella Muffins with Fresh Basil Pumpkin Pancakes Egg Salad Ketogenic Dinner Recipes Keto Low Carb Meatloaf Crab meat bites Zucchini Pancakes Herb Baked Salmon Prosciutto Salad with Spinach and Avocado Chicken Salad with Lemon Juice Tuna Salad with Dijon mustard Mexican Chilli Tomatoes Spinach Cheese Soup Cucumber Salad with Shirataki Cheesy Vegetables with Chilli powder Creamy Ham Cubes Sirloin Steaks with Garlic and Ginger Spinach With Cream Cheese Tangy Creamy Pork Ketogenic Snack Recipes Feta Bean Salad Salad with Parmesan Radish Asparagus Salad Avocado Chicken Salad Ketogenic Fritatta with Coconut oil Chicken with Whey Protein Shrimps with Avocado and Sriracha Sauce Courgette Chips with Paprika Keto Salad Platter Chicken Egg Garlic Ground Beef and Pureed Pumpkin Keto Turnips with Garlic Devilish Paprika Eggs Cucumber Turkey Pork and Cayenne pepper Ketogenic Dessert Recipes White chocolate almond protein drink Keto Almond Smoothie Coco and Banana Pudding Coconut meat with Flax Seeds Jelly Dessert – Let’s satisfy Ourselves Pumpkin Waffles with Almond Meal Fatty Yogurt and Chia Seeds Pumpkin Dessert Tartar Creme Dessert Macadamias Dessert Asparagus with Wasabi Powder Sweet Tartar Crème Keto Rolls Simple Ketogenic Blueberry Pancakes Tasty Ketogenic Almond Cookies Date Coconut Balls This is the only book which will provide you ketogenic diet guide with specially deisigned 75 recipes. Order your copy now!!!

  • ISBN: 9781523981908
  • Author: Rahul pawar
  • Published: 2016-09-18 10:50:32
  • Words: 14141
Ketogenic Diet Ketogenic Diet