Hii Friend, I have already discussed about 28 Days Keto Diet Meal Plan with 117+ Keto Diet Recipes in my previous article.
But only for my some beloved friends I also created 21 days Ketogenic Diet Meal Plan.
But at first we will make a shopping list for Keto Foods to prepare today's Keto Recipes.
high-fat.
personally.
others.
proteins.
Friends Before going to prepare Keto Recipes we have need to know a CONVERSATION CHART which help us how much keto foods or spices we should take in our own units
recipes .
fat.
your meals.
you.
myself.
1. In a medium skillet or sauté pan, fry the bacon or sausage patties over
2.
pan.
cheese.
3.
off-limits.
pizzas.
health.
1.
2.
aside.
3.
heat.
aside.
4.
pepper.
salt.
5.
minutes.
slightly.
6.
evenly.
7.
set.
Cookbook.
stock.
1. Preheat the oven to 425°F.
2.
3.
garlic.
4.
dish.
clear.
sugar.
1.
2.
trays.
3.
far.
day.
pre-workout.
1.
smooth.
2.
3.
4.
Dr. Andreas
enough.
1.
butter.
whites.
2.
medium-low.
3.
constantly.
4.
month.
leftovers.
1.
2.
in).
mushrooms.
3.
well.
well.
4.
mixture.
desired.
thing.
1.
2.
minutes.
3.
it delicious.
dishes.
1.
2.
wilted.
3.
heat.
4.
milk.
minutes.
mixed.
5.
and place in the oven 30 minutes, or until the top just starts to brown.
Keto Dish No. 10
Keto Skordalia (Greek Garlic Dip)
Serves: 12
Prep time: 10 minutes
Cook time: 40 minutes to 1 hour to roast the garlic
Note from Maria: Years ago, my husband, Craig, and I were at a Greek
restaurant called Shish on Grand Avenue in St. Paul, Minnesota.
Craig had the kebabs with a fantastic garlic dip. It was full of flavor, and I decided to make it
myself at home.
When I looked it up, I discovered it was made with potatoes, so I decided to create a keto-friendly version with lots of healthy fats and very few carbohydrates.
Roasted garlic gives the dish a sweeter and milder garlic profile, but you can
use raw garlic, too.
Ingredients
- 1 head garlic
- ¾ cup MCT oil
- ½ teaspoon sea salt
- 2 large ripe avocados, peeled, halved, and pitted
- ¼ cup fresh lemon juice
- 1 tablespoon coconut vinegar or apple cider vinegar
- ½ teaspoon freshly ground black pepper
1. Preheat the oven to 400˚F.
2. Place the head of garlic on a baking sheet and sprinkle with a dash of MCT
oil.
Bake for 40 minutes to 1 hour; when the garlic is soft and squeezable, it
is ready. Remove the garlic from the oven and let cool, then remove the
cloves.
Eight cloves will be used in this recipe; reserve the rest for later use.
3. Place 8 garlic cloves and the salt in a blender or food processor and puree
until smooth.
Add the avocados and puree.
4. Gradually add the MCT oil, lemon juice, and vinegar, rotating between the
three and pureeing in between. Add the pepper and use a fork to mix briskly
until very smooth.
5. Serve with kebabs or sliced bell peppers. The dip will keep in the
refrigerator for about 1 week. Bring to room temperature several hours
before serving.
Keto Dish No. 11
Healthified Keto “Refried Beans
Serves: 4 Prep time: 10 minutes Cook time: 25 to 30 minutes
Note from Maria:
Refried beans are traditionally made with pinto beans, but beans are high in carbohydrates and can be counterproductive for people who
want to get into ketosis.
Plus, the refried beans you purchase at the grocery store can have some iffy ingredients, so it’s good to have an alternative.
This “refried beans” recipe is low in starch and grain-and bean-free. I know it sounds crazy,
but this dish is so good! So many people have told me that their spouses had no
clue it wasn’t real refried beans.
If you’re a vegetarian, you can omit the bacon and smoke the eggplant instead
for a natural bacon flavor:
Peel and slice the eggplant, wrap it in tinfoil, and place it in a wood smoker for 2 hours. Then cube the eggplant and skip the stir-fry instructions, going straight to pureeing the eggplant instead.
Ingredients
- 1 eggplant or zucchini, peeled and cubed (about 4 cups)
- 4 slices bacon
- 1 cup chopped yellow onions
- 1 tablespoon minced garlic
- 1 tablespoon minced, seeded jalapeño pepper
- 1 tablespoons chili powder1 teaspoon ground cumin
- ½ teaspoon sea salt
- Pinch of cayenne pepper
- ½ teaspoon chopped oregano
- ½ cup grated queso blanco or cheddar cheese, for garnish (optional)
- ¼ cup minced fresh cilantro, for garnish (optional)
1. In a skillet or sauté pan over medium-high heat, stir-fry the eggplant and
bacon until the bacon is fried and the eggplant is very soft, about 10
minutes.
Reserve the bacon fat. Transfer the eggplant and bacon to a food
processor and puree until smooth.
2. In a large, heavy skillet, heat the reserved bacon fat over medium-high heat.
Add the onions and cook, stirring continuously, until soft, about 3 minutes.
Add the garlic, jalapeño, chili powder, cumin, salt, and cayenne pepper.
Cook, stirring continuously, until fragrant, about 45 seconds to 1 minute.
Add the eggplant puree and the oregano, and stir to combine.
3. Cook, stirring continuously with a heavy wooden spoon, until the mixture
forms a thick paste, about 5 to 10 minutes, adding water 1 tablespoon at a
time to keep it from getting dry. Garnish with the cheese and cilantro, and
serve.
Keto Dish No. 12
Bacon-Wrapped Salmon
Serves: 2 Prep time: 5 to 10 minutes Cook time: 20 to 25 minutes
My wife, Christine, absolutely loves salmon.
I usually cook it for her at least
One night I decided to do something a little bit different and wrapped some bacon around the salmon before placing it in the skillet.
I think she died and went to heaven when she saw this meal that she already loved
become even better with bacon.
It’s a fatty, yummy way to make you a ketone-burning machine!
Ingredients
- 2 tablespoons grass-fed butter
- 6 thick slices bacon (don’t get the thinner kind; it won’t work)
- 2 fillets wild Alaskan salmon
- 4 tablespoons sour cream
- Garlic salt
1. In a skillet over medium heat, add the butter. While it is melting, wrap 3
slices of thick bacon around each salmon fillet, completely covering it. The
bacon should hold to the salmon pretty well.
2. Carefully place the bacon-wrapped salmon fillets into the skillet and cook
for 7 to 8 minutes, until brown and crispy.
Flip the salmon and splash the
hot butter up along the sides to help evenly cook the bacon and salmon.
3. Mix the sour cream with garlic salt to taste, divide into two equal portions,
and serve with the salmon.
Keto Dish No. 13
Gary the Primal Guy’s Keto Chocolate
Yield: 6 to 8 ounces
Serves: 2 to 4
Cook time: 15 minutes, plus 15 to 30 minutes to chill
Note from Gary: This healthy chocolate recipe has very little sugar compared
to store-bought chocolate, and it’s far more nutritious.
It’s
loaded
with
healthy
fats and contains no dairy or grains at all, and it’s completely gluten-free. Of
course it is primal, ketogenic, low-carb, and Paleo-approved.
Cacao butter and cacao powder, the key ingredients, are the less-refined
versions of cocoa products. They can be found in most health-food stores.
It may take a couple of batches of experimenting with the amounts of cacao butter and
cacao powder to get your preferred flavor.
Use as small a pan as possible—the smaller the pan, the easier it is to keep the
ingredients well mixed.
Ingredients
- 2 tablespoons coconut oil
- 2 heaping tablespoons cacao butter
- 3 tablespoons cacao powder
- 3 to 4 tablespoons coconut milk or almond milk (optional)
- 1 teaspoon vanilla extract
- 1 teaspoon cinnamon
- Pinch of sea salt
- Stevia
1. In a skillet over very low heat, melt the coconut oil and cacao butter.
Do not allow to boil; the slower they melt, the better. Once the mixture is
completely melted, turn off the heat and mix in the cacao powder.
Melted homemade chocolate is runnier than store-bought chocolate, but it should
look dark and somewhat creamy.
2. Mix in the coconut milk if you want more of a milk chocolate flavor. Add
the vanilla extract, cinnamon, and salt, and add stevia to taste. Stir well to
combine.
3. Allow the chocolate mixture to cool in the pan until it reaches room
temperature. Once at room temperature, taste and adjust the seasoning as
preferred. Stir well once more, cover, and put in the refrigerator for 30
minutes or the freezer for 15 minutes, until it becomes solid.
If you refrigerate it, check it every 5 or 10 minutes and mix it with a spoon two to
three times until it starts to solidify, as the oils tend to separate.
(This step
isn’t necessary if you freeze it.)
4. Once the chocolate is solid, break it apart and put in a glass container.
Real chocolate has a lower melting temperature than store-bought chocolate, so
store it in the refrigerator.
Keto Dish No. 14
Skinny Keto Pizza
Serves: 4 Prep time: 15 minutes Cook time: 45 minutes
Note from Bob: When I lived in Dallas, Texas, from 2006 to 2008, I really got
into
bodybuilding
and
what
I
thought
was
healthy
eating.
In
reality,
I
was
on
a
terrible diet that led to weight gain and lethargy. My search for an alternative
eventually led me to a low-carb, high-fat, ketogenic way of eating.
When I started getting lean and gaining strength by eating this way, I felt fantastic, but I
have to admit, I missed pizza. I found a keto-friendly recipe online that used
pork rinds for the crust and cream cheese, mozzarella cheese, and Parmesan
cheese for toppings. Since my body doesn’t respond well to dairy except for a
little bit of grass-fed, raw milk cheese, I decided to rework the recipe to make it
good for someone like me. This is by far one of my favorite recipes ever. Feel
free to add more cheese if your body can handle it, and add any keto-friendly
toppings—I like Applegate Farms uncured pepperoni, chicken thighs, or roasted
bone marrow. Enjoy!
Ingredients
- ½ cup ground pork skins or rinds
- ¾ cup ground chicken skins
- 2 teaspoons Italian seasoning
- 1 teaspoon garlic powder
- 4 large brown eggs
- Butter or ghee, to grease the baking sheet
- ½ cup marinara sauce, BBQ sauce, or other sauce
- ½ cup raw milk Parmesan cheese
1. Preheat the oven to 335˚F.
2. In a medium bowl, combine the ground pork skins, ground chicken skins,
Italian seasoning, and garlic powder. In a separate large bowl, beat the eggs.
Stir the dry ingredients into the eggs to form pizza dough. Flatten the dough
by hand or roll it out to the desired size.
3. Grease a baking sheet with butter or ghee, spread the pizza dough on the
sheet, and bake in the oven for 20 to 25 minutes, until the crust turns
golden-brown and crispy. Remove from the oven and let rest for 5 minutes.
4. Spread the sauce over the crust and add your toppings of choice. Return to
the oven and bake until the cheese is melted, about 12 to 15 minutes.
Devour.
Keto Dish No 15
Keto Beef Stroganoff
Serves: 4 Prep time: 10 minutes Cook time: 20 to 30 minutes
Freda, whose inspiring story appeared in chapter 13, has created a nostalgic,
keto-friendly
recipe
for
those
of
us
who
grew
up
on
Hamburger
Helper.
I used to cook for our family when I was a kid, and Hamburger Helper Stroganoff was a
staple in our house. But since I don’t want to feed my body pasta or artificial
ingredients anymore, this recipe from a bona fide ketogenic success story is
perfect—it has all the taste that I love and remember without any ketone-busting
ingredients.
For a more nutrient-dense version, add 3 ounces of grated, frozen grass-fed
liver to the ground beef. No one will ever know!
Ingredients
- 1 tablespoon grass-fed butter
- 1 medium onion, chopped
- 2 to 3 cloves garlic, chopped
- 1 pound grass-fed ground beef
- 2 to 3 ounces cheddar or another hard cheese, shredded
- 2 tablespoons cream
- Sea salt and freshly ground black pepper
- 2 bunches fresh spinach or other greens, to serve
1. Add the butter to a heated cast iron pan over medium-high heat. When it
has melted, add the onion and garlic and cook until translucent, about 5 to 7
minutes.
2. Add the ground beef and cook to desired doneness, breaking up the beef as
it cooks. Reduce heat to low, add the cheese, and gently melt.
3. Turn off the heat. Add cream until the desired texture is achieved. Salt and
pepper to taste and stir well.
4. Serve on a bed of spinach and enjoy!
Keto Dish No. 16
Really Real Keto Mayo
Yield: 1⅓ cup Prep time: 5 to 10 minutes
When I first began my low-carb, high-fat, ketogenic diet in 2004, I started
looking at nutritional labels to find the foods that were low in carbohydrates and had plenty of fat.
What I didn’t realize at the time was that there is a huge difference between the saturated and monounsaturated fats found in real foods (like the saturated fat in coconut oil and butter and the monounsaturated fat in
avocadoes and olive oil) and the polyunsaturated fats found in vegetable oils,
including soybean, corn, cottonseed, and canola oil.
It’s these polyunsaturated
fats that are highly inflammatory and should be limited.
Unfortunately, virtually all of the commercially sold mayonnaise products
contain soybean oil—even if they try to spin it by calling it “real” mayonnaise or
attempt to fool people by putting “with olive oil” on the label, it is still
predominantly soybean oil.
And when you take into account all the sugar and
other dubious ingredients added to this science experiment in a jar, it only makes
sense to make your own mayonnaise at home. It’s a whole lot easier than you
think.
This recipe gives you a flavorful source of dietary fat without all the
added sugar.
Instead of olive oil in this recipe, try using the same amount of bacon fat. You
haven’t lived until you’ve experienced bacon mayo!
Ingredients
- 2 large eggs
- 2 egg yolks
- ½ teaspoon sea salt
- 1 tablespoon mustard
- 2 tablespoons lemon juice
- 1 tablespoon white wine vinegar
- ½ cup extra virgin olive oil
- ½ cup coconut oil
1. Add all of the ingredients to a large bowl, if you’re using an immersion
blender, or food processor. Blend until it thickens to the desired consistency.
2. Store in a glass jar or sealable container in the refrigerator for up to 10 days
(but it won’t last that long!).
Keto Dish No. 17
West African Chicken Stew
Serves: 4 Prep time: 10 minutes Cook time: 1 hour
Note from Melissa: I have a thing for peanut butter, by which I mean that I
I especially adore peanut butter in unexpected places, like
soups and savory dishes. It was a heartbreaking day for me when I learned that
peanuts are a legume and, therefore, do not love me back.
But almond butter is an excellent rebound partner, and this stew will win you over with its savory
combination of creamy almond butter,
just the right bite of heat from the ginger
and cayenne, and the underlying sweetness of vanilla and coriander.
Ingredients
- 1 pound boneless, skinless chicken thighs
- Sea salt and freshly ground black pepper
- 1 tablespoon coconut oil
- ½ medium onion, diced (about ½ cup)
- 1 (1-inch) piece fresh ginger, grated (about 1 tablespoon)
- 3 cloves garlic, minced (about 1 tablespoon)
- ½ tablespoon ground coriander
- ½ teaspoon cayenne pepper
- 1 bay leaf
- 1 cup canned crushed tomatoes
- ¼ cup water
- ¼ cup almond butter (no sugar added)
- ¼ teaspoon vanilla extract
- Minced parsley, for garnish
- Butter (optional, for added fat)
1. Sprinkle the chicken enthusiastically with salt and pepper. Heat a large soup
pot over medium-high heat, about 3 minutes. Add the coconut oil and allow
it to melt.
Add the chicken in a single layer and brown well on both sides,
about 10 minutes.
(Don’t crowd the pan; cook in batches if you need to.)
Transfer the chicken to a bowl.
2. In the same pot, cook the onion and ginger until soft, about 5 to 7 minutes.
Add the garlic, coriander, cayenne, and bay leaf, and cook until fragrant,
about 30 seconds. Add the tomatoes and water, stirring to combine.
Nestle the chicken into the sauce, along with any juices it released into the bowl.
Increase the heat to bring the pot to a boil, then reduce to a simmer and
cook, covered, for 25 minutes.
3. Remove the chicken from the pot; it will be very tender. Break the chicken
into large pieces with the side of a wooden spoon. Add the almond butter
and vanilla to the pot and mix to combine. Return the chicken to the pot and
cover.
Heat through, about 5 minutes, then serve, sprinkled with parsley.
Add butter on top if you desire more fat.
Keto Dish No 18
Macadamia Avocado Freezer Fudge
Yield: 2 cups Prep time: 15 minutes
Cook time: 10 minutes, plus 3 hours to freeze
Note from Shelby: This recipe was inspired by my love of dark chocolate and desire to create something with a fudge-like texture. I was encouraged when I started to see similar recipes online.
The problem with a lot of these recipes,
though, was that they relied heavily on honey and bananas for consistency and
sweetness, and I wanted something that could be used as a treat on a low-carb,
high-fat, ketogenic diet.
After several variations I came up with this recipe, and
it was everything I was hoping for.
Ingredients
- ½ cup macadamia nuts
- ¼ cup grated or shaved dark chocolate (100% cacao) (2 ounces)
- ¼ cup ghee
- ¼ cup coconut butter
- Liquid stevia, to taste
- ¼ teaspoon vanilla extract
- ¹⁄₈ teaspoon sea salt
- 4 large egg yolks
- 1 medium avocado, peeled, halved, and pitted
- 2 tablespoons MCT oil
1. In the top of a double boiler, combine the macadamia nuts, chocolate, ghee,
coconut butter, stevia, vanilla, and salt.
Place about 1½ cups of water in the
bottom of the double boiler, set the chocolate mixture on top, and place
over medium-high heat. Let the chocolate fully melt, stirring occasionally.
2. Once the mixture is melted and combined, pour it into a blender and blend
until the nuts are smooth.
Because they were heated in the double boiler,
this process is fairly quick. Once the mixture is smooth, add the egg yolks,
avocado, and MCT oil. Blend to smooth it out again.
3. You should now have a fairly dense, warm pudding. It can be eaten right
away or frozen to solidify.
To freeze, transfer the mixture to bowls, cookie
cutter shapes, or, for easy removal, a silicone muffin pan and place in the
freezer for 3 hours.
4. Keep in the refrigerator or freezer (depending on the density and
temperature you like best) and pop them out as an easy way to get some
nutrient-dense, high-fat calories in a hurry.
Keto Dish No 19
Luscious Lemon Bars
Yield: 9 squares Prep time: 15 minutes
Cook time: 5 minutes, plus 2 hours to chill
Note from Caitlin: You may not have heard of chia seeds, but they are a very
healthy source of omega-3 fatty acids and a great substitute for eggs.
Chia seeds do tend to have a gritty texture that some people find undesirable, so I encourage
you to grind them up to make them smooth and easy to work with.
(You can also
buy ground chia seed.) There’s a lot of healthy fats to bring about ketosis in this
recipe.
Ingredients
- 2 cups full-fat coconut milk
- ½ cup water
- 1 heaping tablespoon grass-fed gelatin
- 1 teaspoon stevia powder extract
- 2 tablespoons lemon juice
- 2 teaspoon lemon zest
- 2 tablespoons chia seeds
- 1 cup almond flour
- ¼ teaspoon sea salt
- ¼ cup coconut oil, melted
- Butter or coconut oil, to grease the pan
1. Heat the coconut milk and water in a saucepan over medium heat. Add the
gelatin and whisk until dissolved. Stir in the stevia, lemon juice, and lemon
zest, remove from heat, and set aside.
2. In a coffee grinder, grind the chia seeds to a fine powder. In a medium
bowl, mix the ground chia seeds, almond flour, sea salt, and melted coconut
oil until well combined.
3. Grease an 8-by-8-inch glass baking dish and pour in the chia seed mixture,
using your fingers to evenly spread it over the bottom of the dish. Pour the
lemon gelatin over the crust and refrigerate for 2 hours. Slice and searve.
Keto Dish No 20
Pan-Fried Breaded Pork Chops with
Sautéed Kale
Serves: 2 Prep time: 10 minutes Cook time: 20 minutes
Note from Kelsey: My Grandpa Suma loved breaded pork chops. He loved
them so much that he would gnaw at them until all the meat and gristle was
gone. As a kid, I was filled with pride and excitement when I helped my mom
Grandpa Suma was a man who could have benefited greatly from books like
this one.
He was diabetic, and his doctors pulled fried and breaded foods like
pork chops out of his diet and replaced them with diet sodas, sugar-free treats,
and low-carb, “healthy” whole grains.
When I recently I bought a couple of pork chops on sale from my farmer, I
was struck by the memory of my grandpa enjoying breaded chops, and the
scrumptious, comforting recipe below was born. I wish my grandpa were still
with us so I could share my recipe, but I’ll just be happy with dedicating it to his
memory.
I hope it can help you or a loved one transition to a real-foods lifestyle!
Ingredients
- 2 tablespoons coconut flour
- ¾ teaspoon onion powder, divided
- ½ teaspoon garlic powder
- ½ teaspoon sea salt, divided
- ½ teaspoon freshly ground black pepper, divided
- 2 pork chops (5½ ounces total)
- 2 tablespoons coconut oil
- ½ clove garlic, minced
- ½ bunch kale, stemmed and chopped
1. In a medium bowl, mix together the coconut flour, ½ teaspoon of the onion
powder, the garlic powder, ¼ teaspoon of the salt, and ¼ teaspoon of the
pepper. Dredge each pork chop in the mixture until it’s well coated.
2. In a cast iron skillet over medium-high heat, melt the coconut oil. Add the
pork chops and cook for 4 to 6 minutes per side, or until golden-brown.
Remove from heat and let sit for 5 minutes before serving.
3. While the pork chops are resting, in the same skillet, lightly sauté the garlic
for 2 minutes. Add the kale, the remaining ¼ teaspoon of onion powder,
remaining ¼ teaspoon of salt, and remaining ¼ teaspoon of pepper. Sauté
until the kale is slightly wilted, usually 5 minutes. Serve and enjoy!
Keto Dish No 21
Keto Pot Roast
Serves: 4 Prep time: 10 minutes Cook time: 3½ hours
Note
from
Lori:
When
I
started
eating
ketogenic,
I
already
loved
to
cook
and
was excited to see what I could come up with. This recipe helps keep me from
cheating at all because it tastes so good. In fact, it smells so good while I’m
making it that my dogs start crying! I always feel energetic after eating a meal
like this; it’s perfect for anyone following a low-carb, high-fat diet.
Ingredients
- 3 pounds chuck roast, room temperature
- Sea salt and freshly ground black pepper
- 2 tablespoons coconut oil
- ¼ cup beef broth
- 2 small onions, halved
- 1 teaspoon minced garlic
- 2 pounds large mushrooms, halved
- ¼ cup grass-fed butter
1. Rub the roast on both sides with salt and pepper. In a Dutch oven over high
heat, add the coconut oil and wait 1 minute, until it becomes hot.
Add the chuck roast and sear on each side until brown, about 4 minutes. Reduce theheat to low and add the beef broth. Cover and simmer for 2½ hours.
2. Put the onion halves underneath the bottom of the roast to lift it out of the
accumulating liquid. Add the garlic, mushrooms, and butter and continue to
cook for 1 hour.
3. Discard the onions, slice the roast (which should practically fall apart), and
serve.
Keto Diet Menu No.22
Spaghetti Squash Alfredo
Serves: 2 Prep time: 5 minutes Cook time: 40 to 55 minutes
When I was addicted to carbohydrates, I used to think it was the alfredo sauce
in fettuccine alfredo that was going to clog my arteries and give me a heart
attack.
But now I know it’s the wheat-based pasta that was the problem, which is
why I’ve replaced that truly unhealthy ingredient with a delicious and nutritious
low-carb one: spaghetti squash!
Once you get a taste of this, you’ll never miss
the high-carb version again.
Ingredients
- 1 spaghetti squash
- 3 tablespoons grass-fed butter
- 1 cup heavy cream or coconut milk
- 2 pinches of garlic salt
- 2 tablespoons grated Parmesan cheese
- Pinch of dried basil
1. Preheat the oven to 375˚F.
2. Slice the spaghetti squash in half lengthwise and remove the seeds and
pulp. Wrap both halves in aluminum foil, place face-up on a baking sheet,
and bake for 30 to 40 minutes. Let cool, then scoop out the flesh with a fork
and set aside.
3. In a skillet, melt the butter over medium heat and add the heavy cream,garlic salt, Parmesan cheese, and basil. Cook for 10 to 15 minutes at a light
simmer, stirring occasionally.
4. Add the cooked spaghetti squash, mix thoroughly
Ketogenic Recipes No 23
Pan-Fried Avocado
Serves: 2 Prep time: 5 minutes Cook time: 5 minutes
Note from Wendy:
I
started
making
this
recipe
when
I
had
several
avocados
that weren’t quite ripe yet when I needed to use them (if you’ve ever bought
avocados, you know exactly what I mean).
I was inspired by a recipe for baked
avocado and eggs, but I was out of eggs when I wanted to make it. Then it
occurred to me that maybe the heat would soften the unripe avocados and make
them edible.
It did and they were. I like to serve this with scrambled eggs or
bacon. How’s that for a keto recipe?
Ingredients
- 1 avocado, firm and unripe
- 4 tablespoons butter
- Sea salt, to taste
1. Cut avocado in half and remove the pit. Peel and cut into 1-inch cubes.
2. In a skillet over medium heat, melt the butter. Add the avocado and cook,
covered, until browned, about 5 minutes. Stir occasionally. Season to taste
with salt.
Keto Menu No 24
Keto Vanilla Ice Cream
Yield: ½ cup Prep time: 2 minutes Cook time: 5 minutes to set
Note from Kent: After running the Minneapolis Marathon in June 2010 with
temperatures
in
eighties,
I
was
seriously
craving
ice
cream.
I was hot, exhausted,
and aching, so when I got home, my kids came up with this recipe for low-carb,
high-fat ice cream for me. This simple, three-ingredient recipe has all the flavor
of rich vanilla ice cream without the sugar and chemicals that are in most ice
cream from the grocery store.
It’s a perfectly ketogenic way to quench that
craving for ice cream.
Ingredients
- ½ cup heavy cream
- 6 to 9 drops liquid stevia (equivalent to 1 tablespoon sugar)
- ½ teaspoon vanilla extract
- 3 cups ice
- 6 tablespoons sea salt
1. Pour the heavy cream, liquid stevia, and vanilla extract into a plastic bag
and shake briefly to combine.
2. Place the ice and salt in an airtight container. Set the plastic bag on top of
the ice and close the container. Vigorously shake for 2 to 5 minutes to setthe ice cream.
3. Remove the plastic bag from the container and rinse any excess salt from
the bag. Serve immediately.
Keto Dish No 25
Keto Chocolate Shell
Topping
Yield: ¼ cup Prep time: 5 to 10 minutes
Lightning struck in the Moore household when I came up with this heckuva
ice
cream
topping.
When
I
started
eating
a
low-carb,
high-fat
diet,
I
missed
having Magic Shell topping—that chocolate syrup that magically solidifies when
you pour it on ice cream.
By pure dumb luck, I came up with this fascinating and
delightful keto-friendly version, which now goes on top of any cold dessert that I
make. I had no idea at first that it solidified on ice cream; I was just making a
chocolate syrup.
Then I poured it on my wife’s vanilla ice cream and handed it to
her, and as I was walking back to the kitchen to fix mine, I heard her screech
with excitement, “Where did you get the Magic Shell, and is this really low-carb?” I had no idea what she was talking about until I noticed that the chocolate
coating had turned hard.
What a cool discovery, and it’s very ketogenic!
Use dark chocolate with the highest percentage of cacao you can tolerate. I
love Taza brand at 87% cacao.
Ingredients
- 1 teaspoon water
- 1 tablespoon coconut oil
- 3 ounces dark chocolate (at least 80% cacao)
1. In a microwavable bowl, combine the water, coconut oil, and dark
chocolate. Microwave in several 15-to 20-second cycles until the almost all
the chocolate is completely melted, stirring well between cycles.
2. Continue stirring the runny chocolate until it is completely liquid and
smooth. Immediately serve on top of anything
Keto Recipes No 26
Easy Cheesy Cauliflower Gratin
Serves: 6 Prep time: 10 minutes Cook time: 45 minutes
Note from Nicole: The cheese is the star of this dish. Although you can use
any
cheeses
you
like,
according
to
your
tastes
and
budget,
I
think
the
best
texture
and creaminess comes from a combination of primarily medium-soft cheese
(Havarti, fontina) or firm to semi-firm (cheddar, Swiss, Gouda, Edam, Colby,
Monterey Jack), a bit of sharply flavored hard cheese (Asiago, Parmesan,
Romano), and a small amount of tangy soft cheese (goat cheese, cream cheese,
mascarpone). I personally like to make this with about 1½ cups sharp cheddar, ⅓
cup goat or cream cheese chopped into little chunks, and a bit of freshly grated
Romano, but any real, full-fat cheeses you have in the house will do.
This is a fantastic dish to make as a side to a richly flavored meat dish,
especially a slow cooker meal.
Ingredients
- 1 large head cauliflower
- 2 cups shredded cheese, any combination
- 2 cups heavy cream
- ¼ teaspoon freshly ground black pepper
- ¹⁄₈ teaspoon sea salt
- ¼ teaspoon grated nutmeg
1. Preheat the oven to 400˚F.
2. Chop the cauliflower into bite-sized pieces and place in a steamer basket.
Add an inch or two of water to a pot, cover, and bring to a boil over high
heat. Once the water is boiling, lower the heat to keep the water at a
simmer, add the cauliflower in the steamer basket, and cover again. Steam
the cauliflower for 10 to 15 minutes, or until it is fork-tender, and remove
from heat.
3. While the cauliflower is cooking, mix the cheese and heavy cream in a 9-
by-9-inch baking dish. Stir in the black pepper, salt, and nutmeg.
4. Add the cauliflower to the cheese mixture and mix until the cauliflower is
well coated. Bake for 30 minutes, or until the top of gratin is nicely
browned. Check at the halfway point, and if the top is already browned,
cover the dish with a lid or aluminum foil until it is done.
5. Remove from the oven and let rest for 5 to 10 minutes to allow the sauce to
thicken a bit.
6. To make this in the microwave, heat on high for 5 minutes, let sit for 2
minutes, and stir. Continue to microwave in 5-minute increments, wait 2
minutes after each cooking cycle, check if the cauliflower is tender, and
repeat if necessary. If you want to brown the top, heat under the broiler until
bubbly, but check it frequently because cheese can burn quickly.
How’s that to get your low-carb, moderate-protein, high-fat diet started with a
bang? Now that you are armed with some incredible ketogenic recipes, read on
for a plan for keto success that will help you create keto habits that will last a
lifetime.
next, we’ll outline our 21-Day Kick-start
Keto Meal Plan, which will have you rolling in ketones in no time.
21-Day Kick-start
Keto Meal Plan
Now
that
you’ve
learned
all
about
ketogenic
diets;
why
you
might
want
to
be
eating
low-carb,
moderate-protein,
and
high-fat;
The scientific
evidence
for
eating
this
way
for
therapeutic
purposes
And what
eating
keto
can
look
like
in
terms
of
recipes,
let’s
get
you
going
on
our
21-Day
Kick-start
Keto
Meal
Plan
to
put
you
on
the
clear
pathway
to
success.
Keep
in
mind
that
this
meal
plan
is
simply
a
suggestion.
If
you
really
like
a
particular
meal
and
it
satisfies
your
hunger,
there
is
no
harm
in
eating
it
again
and
again
(this
is
sometimes
referred
to
as
mono
eating).
And
remember,
we
all
have
different
levels
of
tolerance
for
carbohydrate
and
protein.
So
attempting
to
exactly
replicate
these
twenty-one
days’
worth
of
meals
is
not
necessarily
the
point.
Rather,
use
this
as
a
general
guideline
and
then
adapt
it
to
what
works
best
for
you.
You’ll
notice
that
this
meal
plan
doesn’t
refer
to
specific
serving
sizes
or
mealtimes
such
as
breakfast,
lunch,
and
dinner.
This
is
by
design.
While
some people
like
the
traditional
three-meals-and-snacks
routine,
others
are
able
to
eat
one
to
two
somewhat
larger
meals
daily
once
they
are
in
ketosis.
You
may
even find
yourself
gradually
reducing
the
frequency
of
your
meals
over
time.
Keep
in mind
that
if
you
are
hungry
enough
to
eat
again
just
a
few
hours
after
your
last
meal,
you
probably
didn’t
eat
enough
fat
and/or
food
in
that
meal.
Learning
to
distinguish
true
hunger
from
other
reasons
we
eat,
as
we discussed
in
chapter
11,
and
adjusting
your
eating
routine
accordingly
will
help you
succeed
in
your
keto
journey,
especially
if
you
are
struggling
to
produce ketones.
Stick
to
your
personal
carbohydrate
tolerance
level
and
individual protein
threshold,
consume
unlimited
fats
to
satiety,
and
watch
your
ketones soar.
Some
may
see
success
within
three
weeks,
while
others
may
need
six weeks
or
longer
before
experiencing
the
positive
effects
of
ketosis.
Be
patient.
Once
you
get
into
ketosis,
the
health
benefits
will
begin
to
happen
in
earnest.
It’s
worth
the
effort,
and
you’ll
be
glad
you
persevered.
So
let’s
take
a
look
at
a
progressive
21-Day
Kick-start
Keto
Meal
Plan.
It
starts
with
three
meals
a
day
in
the
first
week,
but
consider
the
second
meal
optional—if
you’re
not
hungry,
just
skip
it.
The
plan
cuts
back
to
two
meals
a
day
in
the
second
week
and
to
one
meal
a
day
in
the
third
week.
If
you
get hungry
at
any
time,
eat
a
high-fat
snack
(and
consider
adding
more
fat
to
your
next
meal
so
you
can
stay
satisfied
longer).
Please
don’t
feel
that
you
need
to
follow
this
meal
plan
exactly;
just
use
it
as
a
general
way
to
get
started
on
your
ketogenic
diet.
After
twenty-one
days,
you
can
fall
back
into
the
pattern
of
eating
that
works
best
to
keep
you
in
ketosis.
21-Day Kick-start Keto Meal Plan
Day 1
- Meal 1: J.Bacher's Keto Eggs.
- Meal 2: Pork roast cooked in butter and broccoli topped with melted, cheddar cheese (optional)
- Meal 3: Perfect Roast Keto Chicken
- Snack: Macadamia nuts (optional)
Day 2
- Meal 1: Mushroom Burger Scramble
- Meal 2: Halibut cooked in coconut oil with green beans cooked in butter (optional)
- Meal 3: Bratwurst with Bacon Brussels Sprouts
- Snack: Pork rinds with cream cheese (optional)
Day 3
- Meal 1: Camille’s Keto Energy Bars
- Meal 2: Pepperoni slices and mozzarella cheese cooked with butter and, garlic salt (optional)
- Meal 3: Jimmy Moore’s Bacon-Wrapped Salmon topped with Homemade Keto Béarnaise Sauce
- Snack: Gary the Primal Guy’s Keto Chocolate (see here) (optional)
Day 4
- Meal 1: Almond Butter Keto Bombs
- Meal 2: Tuna with Homemade Really Real Keto Mayo and blueberries (optional)
- Meal 3: Keto Beef Stroganoff
- Snack: Macadamia Avocado Freezer Fudge (optional)
Day 5
- Meal 1: 4 pork sausage patties
- Meal 2: Ham and Colby Jack cheese roll-up dipped in Really Real Keto Mayo (optional)
- Meal 3: Pan-Fried Breaded Pork Chops with Sautéed Kale
- Snack: Luscious Lemon Bars (optional)
Day 6
- Meal 1: Cucumber slices with Keto Skordalia
- Meal 2: Almond butter and dark chocolate (87% cacao) (optional)
- Meal 3: Keto Pot Roast
- Snack: Keto Vanilla Ice Cream with Chocolate Shell Topping (optional)
Day 7
- Meal 1: Celery and Healthi fied Keto “Refried Beans”
- Meal 2: Beef ribs with snow peas cooked in butter (optional)
- Meal 3: 6-ounce sirloin steak cooked in butter and Baked Creamed Spinach
- Snack: Beef jerky (optional)
After
the
first
week,
you
should
notice
a
discernable
improvement
in
your
hunger
and
cravings.
In
fact,
it’s
possible
you’ve
already
“forgotten”
to
eat
a
meal.
If
so,
don’t
panic.
That’s
totally
normal
as
your
body
adjusts
from
running
on
sugar
to
running
on
fat.
Like
the
first
week,
the
second
week
of
the
meal
plan
includes
snacks
in
case
you
get
hungry
between
meals.
(But
remember,
if
you’re
getting
hungry
between
meals,
that’s
your
cue
to
add
more
fat
to
your
meals.)
You
are
under
no
obligation
to
eat
all
of
the
meals
and
snacks
listed,
but
they’re
there
in
case
you
need
them.
Keep
in
mind
that
your
first
meal
of
the
day
could
be
at
noon
or
beyond.
Day 8
- Meal 1: Keto Pizza Frittata
- Meal 2: Hamburger patty cooked in butter, bacon, and Swiss cheese topped with a mixture of sour cream and garlic salt (optional)
- Snack: Raw almonds (optional)
Day 9
- Meal 1: Roasted duck with Coconut Almond Porridge
- Meal 2: Salami and cheese (optional)
- Snack: Deviled eggs made with Really Real ,Keto Mayo (optional)
Day 10
- Meal 1: Eggs fried in coconut oil, bacon, and avocado
- Meal 2: Pan-seared scallops cooked in lard and raw spinach salad topped with olive oil and lemon juice (optional)
- Snack: Cashew butter mixed with cream cheese, a touch of cinnamon, and a few drops of your favorite liquid sweetener (optional)
Day 11
- Meal 1: West African Chicken Stew
- Meal 2: Veal cooked in ghee with Parmesan cheese and bell peppers (optional)
- Snack: Pork rinds with sour cream (optional)
Day 12
Meal 1: Chicken drumsticks with Spaghetti Squash Alfredo
Meal 2: Shrimp cooked in macadamia nut oil with Jimmy Moore’s
Homemade Keto Béarnaise Sauce and asparagus cooked in butter
tallow (optional)
Snack: Heavy cream with unsweetened cocoa powder and a few drops of
your favorite liquid sweetener (optional)
Day
13
- Meal 1: 2 Nathan’s hot dogs cooked in butter and topped with melted Provolone cheese, and Pan-Fried Avocado
- Meal 2: Turkey (dark meat) and kale salad with blue cheese crumbles and avocado oil (optional)
- Snack: String cheese with cream cheese (optional)
Day 14
- Meal 1: Rotisserie chicken (dark meat) with Easy Cheesy Cauliflower, Gratin
- Meal 2: Skinny Keto Pizza (optional)
- Snack: Strawberries and homemade whipped cream (optional)
After
two
weeks,
you
may
already
be
experiencing
benefits
for
your
weight
and
health,
particularly
with
your
blood
sugar
and
ketones.
Let’s
put
ketosis
to
the
test
in
the
third
week
and
see
how
well
it
will
keep
your
hunger
completely
satisfied
on
just
one
meal
a
day.
I
haven’t
provided
any snacks
for
this
week,
but
I
don’t
think
you’re
going
to
need
them.
At
this
point
your
body
has
likely
shifted
to
burning
fat
and
ketones
efficiently,
and
you’re
ready
to
see
how
you
do.
Of
course,
if
at
any
time
you
get
hungry
during
the
week,
you
know
what
you’re
supposed
to
do—eat!
To
be
satisfied
on
just
one
meal
each
day,
you’ll
need
to
be
careful
to
get
enough
food
in
that
meal
to
sustain
you.
This
isn’t
the
time
to
skimp
on
portion
size.
Each
meal
may
seem
like
a
lot
of
food
to
eat
at
one
time,
but
it
provides
the
same
number
of
calories
that
would
typically
be
broken
up
into
three
meals
and
snacks.
That’s
not
to
say
that
you
should
try
to
gorge
yourself
or
force
food
down
your
throat
that
you
cannot
eat.
Just
consume
enough
food
to
satisfy
your
hunger,
adhere
to
your
carbohydrate
tolerance
and
protein
threshold,
and
fill
up
on
dietary
fat
so
you
can
go
up
to
twenty-four
hours
between
meals.
Remember, if
you
like
a
certain
meal
and
feel
comfortable
eating
it
again
and
again
during
the
week,
then
go
for
it!
Just
one
meal
a
day
is
actually
my
usual
pattern
of
eating,
and
I
enjoy
the
freedom
that
comes
with
not
having
to
worry
about
what
I’m
putting
in
my
mouth.
Remember,
you
won’t
be
eating
this
way
very
long—just
one
more
week
on
the
kick-start
meal
plan—so
give
it
your
best
shot.
If
you
get
hungry
four
to
twelve
hours
after
eating,
then
you
didn’t
eat
enough
food
and/or
enough
fat.
Bump
it
up
in
the
next
meal
by
adding
more
butter
or
your
favorite
fat
and
see
how
you
do.
Being
satisfied
on
just
one
meal
a
day
isn’t
impossible,
and
I
think
you
might
be
surprised
at
how
well
you
can
end ure
the
periods
of
intermittent
fasting
this week.
And
don’t
lose
sight
of
why
you
are
doing
this:
those
periods
of
fasting will
help
you
produce
more
therapeutic
ketones.
Day 15
- Meal 1: Keto Eggs and Macadamia Avocado, Freezer Fudge
- Day 16
- Meal 1: Beef hamburger patty cooked in coconut oil, cheese, bacon, Really ,Real Keto Mayo and Almond Butter, Keto Bombs
Day 17
- Meal 1:Bacon-Wrapped Salmon topped with, Homemade Keto Béarnaise Sauce (see here), and Luscious, Lemon Bars
Day 18
- Meal 1: 6-ounce sirloin steak cooked in butter and cucumber slices with Keto Skordalia
Day 19
- Meal 1: Pepperoni slices and mozzarella cheese cooked with butter and Gary the Primal Guy’s Keto Chocolate
Day 20
- Meal 1: A whole rotisserie chicken and Keto Vanilla Ice Cream with Jimmy Moore’s Keto Chocolate Shell Topping
Day 21
- Meal 1: Keto Pot Roast and Bacon Brussels Sprouts
Eating
keto
may
seem
daunting
at
first,
but
it’s
really
not
as
hard
as
you
think,
and
once
you
commit
fully
to
becoming
ketogenic
to
improve
your
health
(and,
for
some
people,
to
shed
some
pounds)
it
becomes
even
easier.
Find
the
pattern
of
eating
that
works
best
for
you
and
enjoy
your
pursuit
of
nutritional
ketosis.
I’m
excited
to
hear
about
your
keto
journey,
so
let
me
know
how
you
are
doing
by
e-mailing
me
at boostedjit@gmail.com.
I’m
always
thrilled
to
hear
how
a
lowcarb,
moderate-protein,
high-fat,
ketogenic
lifestyle
is
working
for
others.
Once
you’re
there,
the
sky
truly
is
the
limit.
Final Words
Now That You've Been Enlightened , What Happens Next???
When
I
stopped
believing
that
I
had
to
eat
a
low-fat,
high-carb
diet
in
order
to
lose
weight
and
get
healthy,
it
was
perhaps
one
of
the
defining
moments
of
my
entire
life.
Never
again
would
I
look
at
nutrition
and
its
impact
on
health
in
the
same
way.
I
hope
that
reading
this
article
has
been
a
similarly
transformative
experience
for
you,
and
that
the
knowledge
and
wisdom
within
these
pages
leads
you
to
all
the
health
benefits
ketosis
brings.
So
many
people
who
would
benefit
from
a
low-carb,
moderate-protein,
high-fat,
ketogenic
diet
haven’t
even
heard
of
it,
because
it’s
not
well
understood
or represented
in
the
mainstream
media.
That
to
me
is
the
biggest
travesty
of
all.
How
many
people
in
your
life
are
suffering
from
one
of
the
many
conditions
that
have
been
shown
to
improve
on
a
ketogenic
diet—type
2
diabetes,
obesity,
epilepsy,
cardiovascular
disease,
metabolic
syndrome,
irritable
bowel
syndrome, and
so
many
more?
Don’t
they
deserve
to
know
about
a
completely
natural nutritional
therapy
that
could
be
more
effective
than
drugs
and
other
treatments?
You
bet
they
do!
And
that’s
what
inspired
me
write
this
book:
to
share
honest,
practical
information
about
ketosis
in
everyday
language.
I
wanted
to
empower
you
with
the
knowledge,
wisdom,
and
experience
to
feel
confident
about
pursuing
ketosis
as
a
viable
means
for
bringing
about
major
improvements
in
your
health.
The
ball
is
now
in
your court.
Your
friends,
family,
and
even
your
doctor
may
wonder
what
in
the
world
you
are
doing
eating
this
way.
But
now
you
should
feel
confident
enough
to
be
a
living,
breathing
example
of
the
great
things
that
can
happen
if
you
dare
to
give
ketogenic
eating
a
go.
Your
keto
journey
begins
right
here,
right
now.
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