TableofContents
INTRODUCTIONWhatistheKetoDiet?MacronutrientBalance6CriticalKetogenicDietTips3ProvenBenefitsofaKetogenicDietAFewHacksYouMightBenefitFrom21-DayMealPlanAllaboutOurRecipeCollection
VEGETABLES&SIDEDISHES1.Cauliflower,HamandCheeseBake2.CreamyBroccoliandBaconSoup3.SpinachwithPaprikaandCheese4.CheesyZucchiniCasserole5.StuffedPepperswithCauliflowerandCheese6.Chinese-StyleCauliflowerRice7.SpicyBakedEggplantwithHerbsandCheese8.TheBestZucchiniFrittersEver9.StuffedSpaghettiSquashBowls
POULTRY10.TangyClassicChickenDrumettes11.EasyTurkeyCurry12.RanchChickenBreastswithCheese13.CheesyChickenDrumsticks14.SpecialChickenSalad15.TurkeyCrustPizzawithBacon16.Old-FashionedChickenSoup17.CrispyChickenFiletsinTomatoSauce18.LemonGarlicGrilledChickenWings
PORK19.Mexican-StylePorkTacos20.PorkCutletsinChiliTangySauce21.HolidayPorkBellywithVegetables22.CheeseburgerSkilletwithBaconandMushrooms23.Country-StylePorkStew24.CheesyandButteryPorkChops
25.FilipinoNilagaSoup26.PorkTenderloinwithSouthernCabbage27.Indian-StyleFriedPork
BEEF28.Italian-StyleSpicyMeatballs29.RichDouble-CheeseMeatloaf30.MeatandGoatCheeseStuffedMushrooms31.ShreddedBeefwithHerbs32.ChineseGroundBeefSkillet33.EasySteakSalad34.SaucySkirtSteakwithBroccoli35.ClassicBeefStroganoff
FISH&SEAFOOD36.CatfishandCauliflowerCasserole37.SwedishHerringSalad38.HeartyFisherman’sStew39.FishandVegetableMedley40.SalmonCurrywithaTwist41.Tuna,AvocadoandHamWraps42.AlaskanCodwithMustardCreamSauce43.SmokedHaddockFishBurgers
EGGS&DAIRY44.PaprikaOmeletwithGoatCheese45.DillyBoiledEggswithAvocado46.Greek-StyleFrittatawithHerbs47.MangaloreanEggCurry48.Egg,BaconandKaleMuffins49.CheesyBrusselsSprouts50.Cauliflower,CheeseandEggFatBombs51.DoubleCheeseandSausageBalls
VEGETARIAN52.MexicanInspiredStuffedPeppers53.FrittatawithAsparagusandHalloumi54.BakedEggsandCheeseinAvocado55.Two-CheeseZucchiniGratin56.ItalianZuppadiPomodoro57.Two-CheeseandKaleBake58.Grandma’sZucchiniandSpinachChowder59.CrêpeswithPeanutButterandCoconut
SNACKS&APPETIZERS60.LettuceWrapswithHamandCheese61.RanchandBlueCheeseDip62.RanchChickenWings63.ColbyCheese-StuffedMeatballs64.CheeseandArtichokeDip65.ItalianCheeseCrisps66.DeviledEggswithMustardandChives67.MiniStuffedPeppers
DESSERTS68.AlmondButterandChocolateCookies69.BasicOrangeCheesecake70.PeanutButterandChocolateTreat71.CoconutCranberryBars72.PeanutandButterCubes73.EasiestBrowniesEver74.NoBakePartyCake75.VanillaMugCake
TheCompleteKetoDietCookbookForBeginners2019
MandyCookCopyright2019|AllRightsReserved.
INTRODUCTION
Ihavestruggledwithmyweightalmostmywholelife,sincemyteenageyears.I'vebeenonadietsinceIwas14.Iwasalwayshungry;Ididn’thaveagoodnight’ssleepandenergyformydailytasksandactivities.Shortlyafterthat,Igotstuckinacycleof“yo-yodieting”orweightgainfollowedbyweightloss.Ispentmanyyearsfeelingoutofcontrolwithmyeating.IfeltthatIwasdisconnectedfrommyownbodyandIdidn’tlistentoitbutIcannothelpmyself.Asateenagerof16,Istruggledwithdepression.Ifeltdevastated;myfriendscouldnotunderstandhowthisstraight-Astudentandbeautifulgirlcouldhaveanymentalproblems.Inaddition,myparentsdidnotunderstandwhatIwasgoingthrough;theythoughtIwentthroughaphaselikeotherteenswithfluctuatingemotions.Later,whenIwasincollege,mystrugglescontinued.Iwasdieting,sometimessuccessfullysometimesnot.Itislikeahamsteronitswheel!
WhenIgraduatedcollege,IhadeverythingIthoughtIwanted.Nevertheless,Iwasn’thappy.Ihadanalmostphobicfearoffood,especiallygreasyfood,nuts,andfattycheese.Thisbeliefaboutfatsisbasedonacommonfactthatwehaveheardsomanytimessowejustassumeitistrue.Itislikemanyotherideasthatfallintothecategoryof“myths”thataretotallywrong!Ironically,naturalfood,includingnaturalfats,isgoodforthehumanbody.Intheory,ifyouwanttoloseweight,youshouldburnmorecaloriesthanyoueat;youshouldalsopayattentiontoregularphysicalactivities,takethestairsinsteadofelevators,walkanextra30minutesaday,blah,blah,blah…Easiersaidthandone.Inpractice,weshouldanalyzemanyfactorstounderstandthatthereareoftenmorethanonecauseofweightgain.Psychologicalfactors,geneticpredisposition,foodaddiction,highinsulinlevels,hormoneimbalance,andneurologicproblemsallmayplayapart.
WhenIlookbackonmylife,Iseelowself-esteemandmisery.Ialsothoughtthatcookingathomeistime-consumingsoIregularlyorderedfooddelivery.Idecidedtostoptorturingmyselfandbreakthestarve-bingecycle.Idecidedtobehappy!“Everythinginyourlifeisareflectionofachoiceyouhavemade.Ifyouwantadifferentresult,makeadifferentchoice,”saidAnonymous.So,Iaskedmyself,“Whatmakeyoufeelpersistentlyhungry,despiteeatingenoughfoodandthreemealsaday?Whatareyoudoingtoyourbody!?Whatshouldyoudo
ifyouwanttofeelandlookyourbest?”Thesequestionswerecomplicatedforme,butdeepinmyheart,Iknewthattheanswersweresimple.Luckily,Ifoundtheanswersandhealmyrelationshipwithfood.
Threeyearsago,Ihaddiscoveredalow-carbdietaryregimen.Itisalowcarbohydrate,moderateprotein,andhighfatbaseddiet.Basically,Icaneatmeat,poultry,eggsanddairyonaketodietandavoidrice,grainsandlegumes.Iwasskepticalatfirst,itsoundstoogoodtobetrue!Fortunately,Iwasprovenwrong,thisnutritionplanisbetterthanI’veeverexpected.Mygoalwiththisrecipecollectionistoshowyouaneasybuteffectivewaytokickstartaketogenicdiet.Also,Iwantedtousemyexperienceandknowledgetoencourageyouonyourketoadventurewithallinsandouts.Afteryearsofstruggle,Ifeeloptimisticandinspiredtopayitforwardandhelpotherstofindtheirpathtoahappylife.Ifyoufeeloverwhelmedorintimidated,whateveryouaregoingthrough,Iamheretotellyouthateverythingispossible;so,nevergiveup.IfIcandoit,youcantoo!
WhatistheKetoDiet?AccordingtoWikipedia,“Aketogenicdietisadietthatderivesmostofitscaloriesfromfatandonlyasmallnumberofcaloriesfromcarbohydrates.Thedietforcesthebodytoburnfatsratherthancarbohydratesforenergy.Normally,thecarbohydratesyoueatareturnedintoglucoseinthebody,whichisusedfor
energyaroundthebodyandinthebrain.But,ifyoudon'teatenoughcarbohydrates,yourbodyhasaback-upsystemofburningfatinstead.Thelivercanusestoredfatandthefatyoueatforenergy.Storedfatisbrokenintotwoparts,fattyacids,andketonebodies.Ketonebodiespowerthebraininsteadofglucose.ThisstateofhavingalotofketonebodiesinyourbloodiscalledKetosis.”
WhenIdiscoveredaketolifestyle,somethingaboutitreallyinspiredmetododetailedresearch.Ireadalotofarticlesandstudies,seeingrealpeoplegettingrealandgreatresults;then,IputtheoryintopracticeandVoilà!Ididit!AndIdiditwell!Amonthafterstartingthisamazinglifestyle,mylifecompletelychanged.
Istartedfollowingaketogenicdietwithadailycaloriebreakdownof5%carbs,20%protein,and75%fats.Ialsotriedtostaywithinmycalorieneeds.Itisnotdifficultsinceacommonsymptomofthisdietisthefeelingoffullness.Theappetitesuppressionmaybelinkedtoahigherintakeoffatandprotein.Myultimategoalwastoboostthebody’smetabolismtospeedupmyweightloss.Besidesbeinginketosis,Itriedtomakesomechangestohelprevupmymetabolism.Someofthesechangesincludeeatingagoodbreakfast,doingsimpleexercisestobuildmuscles,eatingproteinwitheverymeal,drinkinggreentea,andaddinghotpepperstomymeals.“Donotskipmeals”isoneofthebesttipsI’veeverheardsinceskippingmeals,especiallybreakfast,cancausethemetabolismtoslowdown.
OnceIreachedmyidealweight,ItriedtorotateverylowcarbohydratedayswithhighercarbohydratedayssoIcansaythatsimpleplanworksforme.Alternatively,youcankeeponwithyourketolifestyle,butyoucaneatalittlemorefoodforweightmaintenance.Youcanaddalittlemoreproteinbutkeepcarbslow.Youcanaddmorecarbsonlybeforeandafterworkouts.Itisadvisabletogoslowly,andraiseyourdailycarblimitby10to20gramsforaweekortwo,andstickwithPaleofoods.Inthisphase,youcaneatcarbsthatarenutrient-denseandfiber-richsuchascarrots,peppers,potatoes,turnips,pears,bananas,oranges,andstrawberries.Anothergreatwaytomaintainyourgoalweightistocombineintermittentfastingwithmuscle-gainingketo.Thekeyisjusttofindthatperfectamountoffoodforyourbody,age,andactivitylevel.Mostpeople,includingme,donothavetobeinketosistostayatahealthyweight,aslongastheystickwithalow-carbdietsuchasPaleo,LCHForlow-carbMediterraneandiet.Almostfouryearsintoketo,Iammaintainingmyidealweight,feelingfreedomfromfoodliketheoneIhaveneverhadbefore.ProTip:
Choosenutrient-packedfoodsthatcansatiateyoueasier,andautomatically,youwilleatless.
WhattoEatonaKetogenicDiet?
Icreatedadetailedketo-friendlyfoodlistsoyoucankeepitinyourshoppingbag.
Vegetables:Lettuce(alltypes),greens(spinach,Swisschard,collard,mustardgreens,kale,andturnip);mushrooms,onion,garlic,asparagus,arugula,avocado,celery,squash,kohlrabi,bokchoy,radishes,broccolitomatoes,cauliflower,zucchini,eggplant.Inmoderation:artichokes,Brusselssprouts,broccolini,cauliflower,cucumbers,greenbeans,cabbage,okra,snappeas,snowpeas,andfennel.
Fruits:Blackberries,cranberries,raspberries,lemon,lime,coconut,andtomatoes.
Meat&Poultry:Beef,pork,game,lamb,andveal,chicken,turkeyandduck.
Groundmeat:Pork,beef,turkey,andmixedgroundmeat.
Lunch&DeliMeats:Bacon,pancetta,pepperoni,salami,soppressata,chorizo,ham,pastrami,prosciutto,andspeck.Inmoderation:bolognaandmortadella.
Seafood:Fattyfish,whitefish,lobster,crab,shrimp,scallops,mussels,squid,oysters,andoctopus.
Dairy:Creamcheese,bluecheese,mozzarella,brie,Colbycheese,goat,provolone,Gouda,Muenster,camembert,andSwisscheese;heavycream,doublecream,half-and-half;butterandghee;eggs.Inmoderation:wholemilk,cheddarcheese,feta,PepperJackcheese,full-fatGreekyogurt,crèmefraîche,mascarpone,cottagecheese,sourcream,andricotta.
Nuts&Seeds:peanuts,almonds,walnuts,Brazilnuts,pecans,hazelnuts,macadamianuts,pinenuts,chiaseeds,hempseeds,pumpkinseeds,andsunflowerseeds.
Fats&Oils:Coconutoil,avocadooil,oliveoil,flaxseedoil,cocoabutter,andnutoil;lard,duckfat,schmaltz,andtallow.
Keto-friendlydrinkoptions:Coffee,tea,dietsoda,seltzer,sparklingwater,ketosmoothies,zerocarbenergydrinks.
Otherketo-friendlyfoodsinclude:Herbsandspices(freshordried);bouilloncubesandgranules.
Sauces&Condiments:Mayonnaise,mustard,tomatosauce,vinegar,andhotsauce(makesuretocheckthenutritionfactslabel).
Cannedfood:tunaanchovies,crab,salmon,sardines,tomato,sauerkraut,pickles,andolives(makesuretocheckthenutritionfactslabel).
Bakingingredients:almondflour,coconutflour,bakingpowder,bakingsoda,cocoa,vanillaextract,darkchocolate,glucomannanpowder.
Nut&SeedButters:peanutbutter,almondbutter,hazelnutbutter,macadamianutbutter,coconutbutter,pecanbutter,sunflowerseedbutter,walnutbutter,andtahini.
Vegetarian:Tempeh,tofu,full-fatcoconutmilk,jackfruit,nutritionalyeast,Shiratakinoodles,Norisheets,roastedseaweed,Kelpnoodles,Kelpflakes.
Keto-FriendlyAlcohol:Whiskey,brandy,drymartini,vodka,andtequila.
Seaweed:Wakame,chlorella,nori,dulse,spirulina,andkelp.
Ketosweeteners:Steviadrops,Erythritol,andMonkfruitarezerocarbsweeteners;Splenda(sucralose-basedsweetener)has0.5gofcarbsperpacket(1g);Erythritolhas4gramsofcarbsperteaspoon(4grams);Xylitolhas4gramsofcarbsperteaspoon(4grams);FoodstoAvoidonaKetogenicDiet
Grains&grain-likeseeds:Rice,wheat,quinoa,oats,amaranth,barley,buckwheat,corn,milletFlours:Wheatflour,cornmeal,arrowroot,cornstarch,cassava,dal,andfavabeans.
Starches:Starchyvegetables,soy,lentils,sago,tapioca,plantain,banana,andmesquite.
Sugars:Alltypesofsugarandsyrup(ricesyrup,maltsyrup,sorghumsyrup,cornsyrup,carobsyrup,andhighmaltosecornsyrup),barleymalt,canejuicecrystals,canejuice,treacle,malt,rapadura,muscovado,panocha,scant,agavenectar,molasses,honey,andmaplesyrup.
Processedvegetableoils&transfats:Diglycerides,shortening,vegetableshortening,margarine,interesterifiedoils,cornoil,cottonseedoil,grapeseedoil,saffloweroil,andsoybeanoil.
Milk&reduced-fatdairyproducts:evaporatedskimmilk,low-fatyogurts,fat-freebuttersubstitutes,andreducedfatcheese.
Factory-farmedfishandeggs,processedmeat
Fruits(otherthanberries)&driedfruits
Sugarydrinks:sodaandenergydrinks.
KetogenicKitchenMakeover
Tomakeyourketogroceryshoppingeasier,hereisthelistofpantryessentialsonaketodiet.Itwillhelpyoutosavemoneybynotbuyingunnecessaryitems.
LOW-CARBFLOURS–Almondflour(1/4cupor28gramsofalmondflourhasaround160caloriesand6gramsoftotalcarbs);Coconutflour(2tablespoonsor18gramsofcoconutflourhasaround45caloriesand11gramsoftotalcarbs);Flaxmeal(2tablespoonsor14gramsofflaxmealhasnearly70caloriesand5gramsoftotalcarbs);SunflowerseedmealandPumpkinseedmeal.
SWEETENER–Stevia,Xylitol,Erythritol.
NUTS&SEEDS
CREAMCHEESE
COCONUTMILK&COCONUTCREAM
COCONUTOIL,AVOCADOOIL&OLIVEOIL
MEAT,POULTRY&SEAFOOD
NUTBUTTERS
KETOVEGETABLES&FROZENVEGETABLES
CONDIMENTS–Mustard,mayonnaise,Sriracha,hotsauce,andvinegar.
CACAOPOWDER,CACAONIBS&SUGAR-FREEDARKCHOCOLATE
PSYLLIUMHUSKS
HERBS&SPICES–pinksalt,sage,thyme,rosemary,blackpepper,oregano,basil,ginger,turmeric,andcinnamon.
MacronutrientBalanceMacronutrients(“macros”)includeprotein,fat,andcarbs.Macronutrientsprovideenergyintheformofcalories.Forinstance,fatprovides9caloriespergram;then,thereare4caloriespergramofprotein;asforcarbohydrates,thereare4caloriespergram.Luckily,youcancalculateyourketomacrosinacoupleofminutesbyusingtheKetoCalculatoronline.Itcanhelpyoufindtheexactamountofmacronutrientsyouneedtoreachyourgoal,whetheryouwanttoloseormaintainyourweight.Therearecalculatorsforaclassicketogenicdiet(75%fat,20%protein,5%carbohydrate)andothervariationsofketodietssoyoucaninputspecificamountsofmacrosaccordingtoyourpreference.
FATS(LIPIDS)areanessentialpartofaketogenicdiet.Thetypeoffatsyoueatonaketodietisessentialbecausesomefatsarebetterforweightlossandhealthierthanothers.IttookmelongtounderstandthatIneedtoeatfattoburnfat.Ifyouavoidfatandeatlargeamountsofleanproteinfoodssuchasskinlesschickenandfish,theexcessproteinwillbeconvertedintoglucose.Itcanraiseyourinsulinlevels,too.Low-fatproductsmayseemlikeagoodoptionforweightlossbecausefatshavebeengivenabadreputationinthepast.However,reduced-fatpeanutbutter,fat-freesaladdressingsorlow-fatyogurtoftencontainalotofunhealthyingredients,processedoil,andsugar.Thetrickhereistoeatmorefat.Forexample,I’dliketoaddbuttertomybreakfast,itfillsmeupandhelpsmeeatlessatlunch.Keepinmindthatthehumanbodyneedsalltypesoffatsincludingunsaturatedfatsandsaturatedfats.Therearetwomaintypesofunsaturatedfats:1)polyunsaturatedfats(includeomega-3fatsandomega-6fats),and2)monounsaturatedfats.
Sourcesofmonounsaturatedfattyacidsincludeoliveoil,peanutoil,canolaoil,sesameoil,andcashews.Foodswithahigheramountofpolyunsaturatedfatincludenuts,seeds,soybeanoil,andfattyfish.Foodswithhigheramountsofsaturatedfatsincludefattybeef,butter,cheese,pork,poultrywithskin,cream,andlard.Thereisonemorecategorycalled“Transfats”thatareunsaturatedfatsthathavebeenprocessed.Youshouldeatlesssaturatedandtrans-fatsinordertolowertheriskofheartdisease,highbloodcholesterol,andobesity.Toillustrate,junkfoodandpackagedfoodscontainsaturatedfatinalargeramount.Therefore,youshouldavoidsnackfoods(suchasfattypotatochips),friedfoods,highfattakeawayfoods(includingpizza,pasta,hamburgers),high-fatcakes,biscuits,andmuffins,pastries(suchaspiesandcroissants).Checkthelabelsandoptfortheproductsthatarehigherinpolyandmonounsaturatedfatsandlower
insaturatedandtrans-fats.Remember,itisimportanttoeatfatsinsmallamountsasapartofabalancedketogenicdiet.
PROTEINalsoplaysauniqueroleinthehumanbody.Itconsistsofsmallerunitscalledaminoacids;youneedessentialaminoacidsforyourbodytofunctionproperly.Themostimportantfunctionsofproteinsincludethecreationofhormones,maintainingahealthyweight,promotinglongevity,musclegrowthandrepair.Proteiniscrucialforaskin,bone,andbrainhealth,too.Animalproteinsourcesonaketodietincludeseafood,meat,poultry,cheese,andeggs.Plantproteinsourcesincludemostnutsandseeds.
Therearedifferentviewsonproteinintakeonaketodiet.Someketogenicresearcherssuggesthighproteinintake(1gramofproteinper1pound).Someexpertsadvocateslowproteinintakeforpeoplewhofollowaketodietor1.0gramsofproteinperkilogramofleanmass(2.2pounds).Theybelieveexcessproteincanturnintosugarinyourbodyandpreventketosis.Thereisthethirdgroupofexpertsthatrecommends1.5-1.75gramsofproteinper2.2pounds.Mostpeopleagreethatweshouldfollowthisformulatoenterandstayinketosis–5%carbs,20%protein,and75%fats.
CARBOHYDRATESaremacronutrientsthatthehumanbodyconvertstoglucose;infact,glucoseisthebody’sprincipalfuelsource.Yourorganssuchaskidneys,brain,andheartallneedcarbstofunctionproperly.Furthermore,fatscan’tbeproperlymetabolizedwithoutcarbsintheformoffiberthatareneededfordigestion.Besidesbeingafuel,glucosecanbestoredasglycogeninourliverormuscles.Putsimply,overconsumptionofcarbsincreasesthecreationofmorefatstorage.
Thehumanbodyalsorequiresmicronutrients,includingvitaminsandminerals.Bearinmindthatthemajorityofmicronutrientsandimportantphytonutrientscomefromvegetables;itmeansthatyoushouldeatalargeportionofketoveggieswitheverymeal.Whenyouknowyourmacros,youcaneasilyplanyourdayonaketogenicdiet.
6CriticalKetogenicDietTips
Eatasolidketobreakfasttoloseweight.
Youshouldmaketimetostartyourdayright.Heavingagoodbreakfastwithproteinandhealthyfats,suchasanomeletoreggmuffins,willcontrolyoureatingthroughouttheday.Eatingahealthylow-carbbreakfastcansignificantlyrestoretheglucoselevelsinyourbodyjustlikeyourcarneedsfueltorun.Youshouldfocusonhavingprotein-richfoodssuchasmilk,nuts,seeds,andeggs.Skippingbreakfastaffectsmoodandcognitivefunction.Inaddition,itmayleadtohypertension,highcholesterol,andhighbloodpressure.Researcheshaveproventhatpeoplewhoskipbreakfasthavehighlevelsoffatiguethroughouttheday.
Ifyouthinkyouhavenotimeforbreakfast,thisrecipecollectionmayhelpyoutoovercomethatproblem.Thiscollectionofferseasybreakfastideassuchaseggmuffins,ketofatbombs,low-carbpancakes,andsoforth.Youcanalsoturndinnerleftoversintoago-tobreakfast.Acasserolewitheggsandbaconthatistoppedwithsharpcheesemakesafantasticleisuredinneraswellasagrab-and-gobreakfast.Make-aheadbreakfastisgoodideaforthoseshortontime,too.Forinstance,youcanmakelettucewraps,chickensaladorcheesecrispsandstoretheminairtightcontainersupto3days.YoucanmakeacheeseandvegetablegratininSundaymorning;itcanbereheatedquicklyorenjoyedcoldstraightfromtherefrigerator.Withourketorecipes,youcaneasilymakemealprepahabit!Remember,yourbodyneedstorefuelfirstthinginthemorning.Therefore,takeyourbreakfastwithinanhourofwakingup.Breakfastisanall-importantkeytoasuccessfulketodietandtobetterhealth.
Learntousethenutritionfactslabel.
Firstthingsfirst,keepcarbslow.Itwillhelpyoutomakebetterfoodchoicesthatcontributetoyourdiet.Then,checkforhiddensugars,whichis“enemynumberone”onaketodiet.Mostprocessedfoodscontainhiddensugarsinceitenhancesflavorandhelpspreservefoods.Commonsweetenersincluderawsugar,brownsugar,sucrose,sugarsyrup,high-fructosecornsyrup,invertsugar,canesugar,cornsyrup,Turbinado,cornsweetener,dextrose,fructose,fruitjuiceconcentrates,maltose,glucose,lactose,maltsyrup,andSorghumsyrup.Theydon'tcontributeanyhealthbenefitstoyourmeals.
Youshouldalsoavoidthefollowingingredients:caramel,canejuice,canejuicesolids,dextrin,dextran,barleymalt,beetsugar,butteredsyrup,carobsyrup,datesugar,diatase,diatasticmalt,goldensyrup,Refiner'ssyrup,andethylmaltol.StatisticshaveshownthattheaverageAmericanconsumesatleast64poundsofsugarperyearor22teaspoonsofaddedsugarsaday.Whenitcomestohealthyketosweeteners,youshouldoptforasweetenerthatismadeofnaturalingredientsanddoesnotcontainchemicals.Inaddition,youshouldchooseasweetenerthathasnutritionalvaluebutyou’llstillbewithinyourdailycarblimit.Steviaandmonkfruitarenaturalsweetenersthatprovidehealthbenefits.Steviaisthreehundredtimessweeterthansugarandhasnoimpactonbloodsugarlevels.Whenpurchasingstevia,lookforapure,organicproduct.Monkfruitisazero-caloriesweetener;studieshaveproventhatmonkfruithassignificantanti-inflammatoryandantioxidantproperties.Itisusefulinreducinginflammationandregulatinginsulintolerance.
Learnhowtobuildmuscleonaketodiet.
Buildingleanmassiscrucialforasuccessfulketogenicdietbecauseyouwillburnoffyourbody’sfatstoragesmoreefficiently.TherearefourtypesofexercisesIdidforboostingmusclesize:Deadlifts,overheadpress,squats,andbenchpress.
It’simportanttorefuelyourbodywithnutrient-denseketofoodforoptimalathleticperformance.Inaddition,paycloseattentiontoyourelectrolyteconsumption.Forexample,low-carb,potassium-richfoodsincludemushrooms,spinach,broccoli,andsalmon.Low-carb,magnesium-richfoodsincludealmonds,avocados,anddarkchocolate.Thebodyalsolosessodium,chloride,andcalciumduringexercise.
Calculatenetcarbs.
Iknowitcanbeconfusingtofigureouthowmuchcarbstoincorporateintoyourdailymealplan.Learninghowtocalculatenetcarbsisessentialforsuccessonaketodiet.Infact,netcarbsarethecarbohydratesthatourbodycandigestandusesforenergy.Sticktotheformula:TotalCarbohydrate-DietaryFiber-SugarAlcohol=NetCarbs.Dietaryfiberandsugaralcohol(mostofthem)arenon-digestiblecarbs.Yourliverdoesnotusenon-digestiblecarbstoconvertthemintoglucose.Therefore,netcarbsonlycountstarchesandsugars.
Inotherwords,youdon’tneedtoincludesugaralcohols(xylitol,mannitol,lactitol,anderythritol)intoyourcarblimitcalculations.Ontheotherhand,each
gramofsorbitol,isomalt,maltitol,orglycerincountsasabout0.5gramofcarbs.Further,fiberarealllistedundercarbsbutourbodycan’tprocessthem;theydonothaveanenergyvalueforthehumanbody.Theyaregenerallylistedunder“DietaryFiber”onfoodlabels.Solubledietaryfiberplaysakeyroleintheregulationofappetitebyachievingstabilizedinsulinlevels.Further,thekeytohealthylow-carbdietingistolearnaboutmacronutrientsandhowtheyaffectyourbody.Thus,youshouldconsidercalculatingyournetcarbsratherthantotalcarbs.Ifyouareabeginner,watchoutforhiddencarbs.
Considerenergydensity.
Infact,energydensityisthenumberofcaloriespergramoffood.Asforaketodiet,itisadvisabletobaseyourdietplanaroundmediumenergydensityfoodsandeathigherenergydensityfoodsinsmallamounts.Ontheotherhand,lowerenergydensityfoodshavefewercaloriespergramoffood.Theyincludeclearsoupsandstewsaswellasvegetablesandsimplegardensaladsthatarenaturallyhighinwater.
Eatrealfood.
Thismeansthatonaketogenicdietyou’llneedtoeatwhole,unprocessedfoodthatisrichinnutrients.Itisextremelyimportanttoavoidchemicaladditivesandjunkfood.Focusingonwhole,organicandgrass-fedfoodswillmakeyourlifeeasierandyourbodyhealthier.
3ProvenBenefitsofaKetogenicDiet
1)Aketodietleadstoweightloss.Whenyouavoidcarbohydrates,yourbodystartsburningstoredfat;itwillautomaticallycausedecreasedappetite.Ontheotherhand,youwillexperiencehigherenergylevels.
3)Mentalclarityandbetterconcentration.Onaketodiet,ourbrainusesketonesasthemainfuel;consequently,itreducesthelevelsoftoxins.Itwillsignificantlyimproveyourcognitivefunctions,mentalfocus,concentration,andmentalperformance.
2)Healthbenefits.Aketodietrestrictscarbohydrates;theycanbefoundinunhealthysugaryfoods,refinedgrainssuchasbread,pastaandwhiterice.Ontheotherhand,itpromotesfoodsthatareloadedwithhigh-qualityprotein(itisessentialforbuildingmuscle),goodfat,andhealthyveggies.Manystudieshaveproventhatlow-carbdietscansignificantlyimprovehealth.TheymeasuredthemainoutcomessuchasLDLcholesterol,HDLcholesterol,bloodsugarlevels,triglycerides,andweightloss.
Fattyfishsuch(forexample,tunaandsalmon)iswellknownforitsabilitytolowertriglycerides;consequently,itcanreducetheriskofstroke.Unsaturatedfat-packedfoodssuchasseeds,nutsandunrefinedvegetableoilscanhelpyourbodytolowertriglycerides,too.Inaddition,cuttingoutcarbscanreduceinsulinlevelsandregulatebloodsugar.Notonlycanketodietsimproveyourphysicalperformanceandboostweightloss,buttheyalsotreatsomeseriousconditions.Ketodietshaveprovenbeneficialintreatingseveralbraindisorderssuchasepilepsyinchildren.Moreover,ketogenicdietsareincrediblyeffectiveintreatingmetabolicsyndrome.
AFewHacksYouMightBenefitFromStayhydrated–AccordingtotheUnitedStatesNationalLibraryofMedicine,anadultpersonshoulddrinkbetween2.7to3.7litersofwaterperday.Becarefulofliquidcaloriesonaketogenicdiet.Avoidalcoholandsweeteneddrinks;youcansatisfyyourthirstwithsparklingwater(withaddedfreshlemonjuice),full-fatyogurt,oricetea.Eatfreshvegetablesthatarenaturallyhighinwatercontent.Asmanyketo-ers,Iexperienceddrymouthandbadbreath,too;theyarecommonsymptomsofketosis.HowIgetridofketosisbreath?Thetrickistobrushregularly,chewsugar-freegum,anddrinkmorewater.
Fatcoffee–Thisismylittlesecrettoburningfatfaster.Acupofcoffeewithatablespoonofbuttergivesmeaprolongedenergyhituntillunchtime.IloveitscreaminessanddistinctlyaftertasteandIamimpressedbyitsresults.Itmaysoundcrazy,buttryitonceandyouwillfallinlovewith“fatblack”.
Keepitsimple–Thekeytoasuccessfulketogenicdietismakingsimpletweakstoyourlifestyle.Makeasimpleketogenicmealplantogetyourselfintoaroutine;sticktoeasyrecipessuchassaladsandsoups.Goforsimplesnacks,too.Declutterandsimplifyyourkitchen,andchoosequickmealstocookathome.Letgoofcontrol,relaxandgooutside.Gettingfreshairandspendingtimewithfamilyorpetswillhelpmakeyoumorelikelytosticktoyourdiet.
21-DayMealPlan
Icreatedaneasy-to-followmealplanforyoutokick-startyourketojourneyright.Thisisasamplemenuforthreeweeksonaketogenicdietplan.
DAY1
Breakfast–1tablespoonofpeanutbutter;1sliceofketobreadLunch–EasyTurkeyCurry;1handfuloficeberglettuceDinner–SmokedHaddockFishBurgers;1mediumtomatoDAY2
Breakfast–1hard-boiledegg;1sliceofbacon;1shakewith1/2cupofcoconutmilkandproteinpowderLunch–ClassicBeefStroganoff;1servingofcauliflowerriceDinner–AlaskanCodwithMustardCreamSauce;1mediumtomatoDAY3
Breakfast–PaprikaOmeletwithGoatCheese;5-6almondsLunch–ChineseGroundBeefSkillet;1cuprawbabyspinachwithapplecidervinegarDinner–SpecialChickenSalad;1ketodinnerrollDAY4
Breakfast–Omeletwithveggies;1sliceofbaconLunch–PorkCutletsinChiliTangySauce;1servingofcoleslawDinner–LemonGarlicGrilledChickenWings;1mediumtomatoDAY5
Breakfast–DillyBoiledEggswithAvocado;adollopofsourcream;1-2picklesLunch–BeefShreddedBeefwithHerbs;1handfulofmixedgreensaladwithafewdrizzlesofafreshlysqueezedlemonjuiceDinner–Two-CheeseZucchiniGratin;1teaspoonofmustardDAY6
Breakfast–Greek-StyleFrittatawithHerbs;1ketorollLunch–HolidayPorkBellywithVegetables;1servingofcauliflowerriceDinner–RanchandBlueCheeseDip;Greek-stylesalad(tomato,cucumber,bellpeppers,fetacheese)DAY7
Breakfast–MangaloreanEggCurryLunch–ItalianZuppadiPomodoro;1largetomato;1cupoffriedmushroomswith1tablespoonofbutterDinner–RanchChickenWings;CheeseandArtichokeDipDAY8
Breakfast–Scrambledeggs;1tomato;1/2cupofGreek-styleyogurtLunch–CheeseburgerSkilletwithBaconandMushrooms;1servingofcauliflowerriceDinner–SwedishHerringSaladDAY9
Breakfast–Egg,BaconandKaleMuffins;1/2cupunsweetenedalmondmilkLunch–HeartyFisherman’sStew;1servingofcabbagesaladDinner–Two-CheeseandKaleBakeDAY10
Breakfast–Cauliflower,CheeseandEggFatBombsLunch–Grandma’sZucchiniandSpinachChowder;1/2chickenbreast;1scallionDinner–Italian
CheeseCrisps;adollopofsourcream;2tablespoonstomatopasteDAY11
Breakfast–1tablespoonofpeanutbutter;1sliceofketobreadLunch–Country-StylePorkStew;1servingofcabbagesaladDinner–Cauliflower,HamandCheeseBakeDAY12
Breakfast–TheBestZucchiniFrittersEver;1/2cupoffull-fatGreekyogurtLunch–FilipinoNilagaSoup;1servingoflow-carbgrilledvegetablesDinner–PeanutButterCubesDAY13
Breakfast–CrêpeswithPeanutButterandCoconutLunch–CreamyBroccoliandBaconSoup;1mediumcucumber;1roastedchickendrumstickDinner–Mexican-StylePorkTacosDAY14
Breakfast–VanillaMugCakeLunch–CheesyZucchiniCasserole;1handfulofbabyspinachwith1teaspoonofmustardand1teaspoonofoliveoilDinner–TurkeyCrustPizzawithBaconDAY15
Breakfast–EasiestBrowniesEverLunch–SalmonCurrywithaTwist;1servingofroastedketoveggiesDinner–StuffedSpaghettiSquashBowlsDAY16
Breakfast–DeviledEggswithMustardandChives;1/2cupofGreek-styleyogurtLunch–RanchChickenBreastswithCheeseDinner–SpicyBakedEggplantwithHerbsandCheese;AlmondButterandChocolateCookiesDAY17
Breakfast–2hard-boiledeggs;2slicesofCheddarcheeseLunch–PorkTenderloinwithSouthernCabbage;1sliceofketobreadDinner–Italian-StyleSpicyMeatballs;1cucumberDAY18
Breakfast–LettuceWrapswithHamandCheeseLunch–StuffedPepperswithCauliflowerandCheese;1/2grilledchickenbreastDinner–SmokedHaddockFishBurgersDAY19
Breakfast–DoubleCheeseandSausageBallsLunch–Indian-StyleFriedPork;1servingofsteamedbroccoli;1cucumberDinner–1grilledporksausage;1teaspoonDijonmustard;Chinese-StyleCauliflowerRiceDAY20
Breakfast–CheesyBrusselsSprouts;1mediumtomatowith2-3KalamataolivesLunch–SpinachwithPaprikaandCheese;1dollopofsourcreamDinner–RichDouble-CheeseMeatloafDAY21
Breakfast–MiniStuffedPeppers;1servingofbluecheeseLunch–HolidayPorkBellywithVegetables;1servingofcabbagesaladDinner–1steamedchickenbreast;1servingofroastedasparagus;PeanutButterandChocolateTreatIfyougethungrybetweenmeals,therearehealthy,ketosnacksthatcanfillyouup.Theyincludeoneortwohard-boiledeggs,babycarrotswithtablespoonortwoofaketodippingsauce,full-fatyogurtwithtablespoonortwooffreshberries,ahandfulofnuts,andafewcheesesticks.
AllaboutOurRecipeCollectionMygoalwiththisbookistosupportandinspirepeoplewhodecidetomakeapositivechangeintheirlives.Forthatreason,thisbookfeatures75recipes,fromsimplerecipesfornewketo-erstofestiverecipesthateveryonewilllove,sothatyouneverrunoutofideas.
Alloftheserecipesaremadewithcommoningredientsthatdelivergreatflavorandstunningaromas.Theyareapprovedbymyhusbandandmyguestswhooftencomeoverfordinner.Theyaredesignedtoguideyoueverystepofthewayinordertopreparethebestketofoodsever.Eachrecipeincludesthenutritionalinformationandhasupto6gramsofnetcarbs.Thisisthebestwaytotrackyourmacronutrientsandcustomizeyourdiettofityouruniqueneeds.Besidesbeingagreatsourceforketorecipes,thebookischock-fullofcookingsecrets,craftytricks,andhandyhacks.Areyoureadytogoketo?Goahead!Remember,ifIcandoit,youcantoo!
VEGETABLES&SIDEDISHES
1.Cauliflower,HamandCheeseBake
(Readyinabout40minutes|Servings4)
Thiscreamycasseroletastessodivine!Cauliflowercombinesbeautifullywithham,cheese,Greek-yogurtandMediterraneanherbs.
Perserving:188Calories;11.3gFat;5.7gCarbs;1.1gFiber;14.9gProtein;2.9gSugarsIngredients
1/2teaspoonbutter,melted1(1/2-pound)headcauliflower,brokenintoflorets1/2cupSwisscheese,shredded1/2cupMexicanblendcheese,roomtemperature1/2cupGreek-styleyogurt1cupcookedham,chopped1roastedchilipepper,chopped1/2teaspoonporcinipowder1teaspoongarlicpowder1teaspoonshallotpowder1/2teaspooncayennepepper1/4teaspoondriedsage1/2teaspoondriedoreganoSeasaltandgroundblackpepper,totasteDirections
Startbypreheatingyourovento340degreesF.Then,coatthebottomandsidesofacasseroledishwith1/2teaspoonofmeltedbutter.
Emptythecauliflowerintoapotandcoveritwithwater.Letitcookfor6minutesuntilitisniceandtender(mashable).Mashthepreparedcauliflowerwithapotatoricerpressorpotatomasher.
Now,stirinthecheese;stiruntilthecheesehasmelted.AddGreek-styleyogurt,choppedham,roastedpepper,andspices.
Placethemixtureinthepreparedcasseroledish;bakeinthepreheatedovenfor20minutes.Letitsitforabout10minutesbeforecutting.Serveandenjoy!
2.CreamyBroccoliandBaconSoup
(Readyinabout20minutes|Servings4)
Thiscreamysoupwillhelpyoukeepyourdietontrack.Itcanberefrigeratedupto3days.
Perserving:95Calories;7.6gFat;4.1gCarbs;1gFiber;3gProtein;1.7gSugarsIngredients
2slicesbacon,chopped2tablespoonsscallions,chopped1carrot,chopped1celery,choppedSaltandgroundblackpepper,totaste1teaspoongarlic,finelychopped1/2teaspoondriedrosemary1sprigthyme,strippedandchopped1/2headgreencabbage,shredded1/2headbroccoli,brokenintosmallflorets3cupswater1cupchickenstock1/2cupfull-fatyogurtDirections
Heatastockpotovermediumheat;now,searthebaconuntilcrisp.Reservethebaconand1tablespoonoffat.
Then,cookscallions,carrots,andceleryin1tablespoonofreservedfat.Addsalt,pepper,andgarlic;cookanadditional1minuteoruntilfragrant.
Now,stirinrosemary,thyme,cabbage,andbroccoli.Pourinwaterandstock,bringingtoarapidboil;reduceheatandletitsimmerfor10minutesmore.
Addyogurtandcookanadditional5minutes,stirringoccasionally.Useanimmersionblender,topureeyoursoupuntilsmooth.
Tasteandadjusttheseasonings.Garnishwiththecookedbaconjustbeforeserving.
3.SpinachwithPaprikaandCheese
(Readyinabout10minutes|Servings4)
Makeapopularsidedishin10minutesandamazeyourguests!OthercommonadditionstothisrecipeincludeParmesancheese,nutmegandherbs.
Perserving:166Calories;15.1gFat;5gCarbs;1.7gFiber;4.4gProtein;2.1gSugarsIngredients
1tablespoonbutter,roomtemperature1clovegarlic,minced10ouncesspinach1/2teaspoongarlicsalt1/4teaspoongroundblackpepper,ormoretotaste1/2teaspooncayennepepper3ouncescreamcheese1/2cupdoublecreamDirections
Meltthebutterinasaucepanthatispreheatedovermediumheat.Oncehot.Cookgarlicfor30seconds.
Now,addthespinach;coverthepanfor2minutestoletthespinachwilt.Seasonwithsalt,blackpepper,andcayennepepperStirincheeseandcream;stiruntilthecheesemelts.Serveimmediately.
4.CheesyZucchiniCasserole
(Readyinabout50minutes|Servings4)
Thisisagreatwaytouseupthebountyofzucchiniduringthesummerseason.You'regoingtolovethiseasycheesecasserole!
Perserving:155Calories;12.9gFat;3.5gCarbs;0.8gFiber;7.6gProtein;0.2gSugarsIngredients
Nonstickcookingspray2cupszucchini,thinlysliced2tablespoonsleeks,sliced1/2teaspoonsaltFreshlygroundblackpepper,totaste1/2teaspoondriedbasil1/2teaspoondriedoregano1/2cupCheddarcheese,grated1/4cupheavycream4tablespoonsParmesancheese,freshlygrated1tablespoonbutter,roomtemperature1teaspoonfreshgarlic,mincedDirections
Startbypreheatingyourovento370degreesF.Lightlygreaseacasseroledishwithanonstickcookingspray.
Place1cupofthezucchinislicesinthedish;add1tablespoonofleeks;sprinklewithsalt,pepper,basil,andoregano.Topwith1/4cupofCheddarcheese.Repeatthelayersonemoretime.
Inamixingdish,thoroughlywhisktheheavycreamwithParmesan,butter,andgarlic.Spreadthismixtureoverthezucchinilayerandcheeselayers.
Placeinthepreheatedovenandbakeforabout40to45minutesuntiltheedgesarenicelybrowned.Sprinklewithchoppedchives,ifdesired.Bonappétit!
5.StuffedPepperswithCauliflowerandCheese
(Readyinabout45minutes|Servings6)
Abovegroundvegetablessuchasbellpepperandcaulifloweraregenerallygoodketooptionswhilebelowgroundvegetablescontainmorecarbs.Thesepeppersaredeliciousservedhotorcold.Enjoy!
Perserving:244Calories;12.9gFat;3.2gCarbs;1gFiber;16.5gProtein;1.6gSugarsIngredients
2tablespoonsvegetableoil2tablespoonsyellowonion,chopped1teaspoonfreshgarlic,crushed1/2poundgroundpork1/2poundgroundturkey1cupcauliflowerrice1/2teaspoonseasalt1/4teaspoonredpepperflakes,crushed1/2teaspoongroundblackpepper1teaspoondriedparsleyflakes6medium-sizedbellpeppers,deveinedandcleaned1/2cuptomatosauce1/2cupCheddarcheese,shreddedDirections
Heattheoilinapanovermediumflame.Oncehot,sautétheonionandgarlicfor2to3minutes.
Addthegroundmeatandcookfor6minuteslongeroruntilitisnicelybrowned.Addcauliflowerriceandseasoning.Continuetocookforafurther3minutes.
Dividethefillingbetweenthepreparedbellpeppers.Coverwithapieceoffoil.Placethepeppersinabakingpan;addtomatosauce.
Bakeinthepreheatedovenat380degreesFfor20minutes.Uncover,topwithcheese,andbakefor10minutesmore.Bonappétit!
6.Chinese-StyleCauliflowerRice
(Readyinabout15minutes|Servings3)
ThisAsian-styleomeletwithcauliflowerisfullofhealthyketofoods.Youcanaddsomechilliforanextrakick,ifdesired.
Perserving:131Calories;8.9gFat;6.2gCarbs;1.8gFiber;7.2gProtein;2.2gSugarsIngredients
1/2poundfreshcauliflower1tablespoonsesameoil1/2cupleeks,chopped1garlic,pressedSeasaltandfreshlygroundblackpepper,totaste1/2teaspoonChinesefive-spicepowder1teaspoonoystersauce1/2teaspoonlightsoysauce1tablespoonShaoxingwine3eggsDirections
Pulsethecauliflowerinafoodprocessoruntilitresemblesrice.
Heatthesesameoilinapanovermedium-highheat;sautétheleeksandgarlicfor2to3minutes.Addthepreparedcauliflowerricetothepan,alongwithsalt,blackpepper,andChinesefive-spicepowder.
Next,addoystersauce,soysauce,andwine.Letitcook,stirringoccasionally,untilthecaulifloweriscrisp-tender,about5minutes.
Then,addtheeggstothepan;stiruntileverythingiswellcombined.Servewarmandenjoy!
7.SpicyBakedEggplantwithHerbsandCheese
(Readyinabout2hours45minutes|Servings6)
EggplantisbakedbetweenlayersofItaliancheese,kale,andgarlic-tomatopastasauce,makingthisItalian-inspiredmealoh-so-delicious!YoucanaddafewsprinklesofotherItalianspicessuchasparsleyandsage,ifdesired.Youcanalsogarnishyourdishwithfreshherbsforanextraflavorandevenbetterpresentation.
Perserving:230Calories;18.5gFat;6.7gCarbs;2.4gFiber;10.6gProtein;3.3gSugarsIngredients
1(3/4-pound)eggplant,cutinto1/2-inchslices1tablespoonoliveoil1tablespoonbutter,melted8ounceskaleleaves,tornintopieces14ouncesgarlic-and-tomatopastasauce,withoutsugar1/3cupcreamcheese1cupAsiagocheese,shredded1/2cupGorgonzolacheese,grated2tablespoonsketchup,withoutsugar1teaspoonPeperoncino(hotpepper)1teaspoonBasilico(basil)1teaspoonoregano1/2teaspoonRosmarino(rosemary)Directions
Placetheeggplantslicesinacolanderandsprinklethemwithsalt.Allowittositfor2hours.Wipetheeggplantsliceswithpapertowels.
Brushtheeggplantsliceswitholiveoil;cookinacast-irongrillpanuntilnicelybrownedonbothsides,about5minutes.
Meltthebutterinapanovermediumflame.Now,cookthekaleleavesuntilwilted.Inamixingbowl,combinethethreetypesofcheese.
Transferthegrilledeggplantslicestoalightlygreasedbakingdish.Topwiththekale.Then,addalayerof1/2ofcheeseblend.
Pourthetomatosauceoverthecheeselayer.Topwiththeremainingcheesemixture.Sprinklewithseasoning.
Bakeinthepreheatedovenat350degreesFuntilcheeseisbubblingandgoldenbrown,about35minutes.Bonappétit!
8.TheBestZucchiniFrittersEver
(Readyinabout40minutes|Servings6)
Thesefrittersarequickandeasytowhipupfordinner.Servewithadollopofsourcream,ifdesired.Youcanservethemasaside,too.
Perserving:111Calories;8.9gFat;3.2gCarbs;1gFiber;5.8gProtein;0.5gSugarsIngredients
1poundzucchini,gratedanddrained1egg1teaspoonfreshItalianparsley1/2cupalmondmeal1/2cupgoatcheese,crumbledSeasaltandgroundblackpepper,totaste1/2teaspoonredpepperflakes,crushed2tablespoonsoliveoilDirections
Mixallingredients,exceptfortheoliveoil,inalargebowl.Letitsitinyourrefrigeratorfor30minutes.
Heattheoilintoanon-stickfryingpanovermediumheat;scooptheheapedtablespoonsofthezucchinimixtureintothehotoil.
Cookfor3to4minutes;then,gentlyflipthefrittersoverandcookontheotherside.Cookinacoupleofbatches.
Transfertoapapertoweltosoakupanyexcessgrease.Serveandenjoy!
9.StuffedSpaghettiSquashBowls
(Readyinabout1hour|Servings4)
Alltheflavorsofyourfavoritepastaarepackedintotheseediblebowls,buttheyareketo-friendlyandguilt-free!Thesebowlslookreallyfancy,theyaresuitableforanyoccasion.
Perserving:219Calories;17.5gFat;6.9gCarbs;0.9gFiber;9gProtein;4.1gSugarsIngredients
1/2poundspaghettisquash,halved,scoopoutseeds1teaspoonoliveoil1/2cupMozzarellacheese,shredded1/2cupcreamcheese1/2cupfull-fatGreekyogurt2eggs1garlicclove,minced1/2teaspooncumin1/2teaspoonbasil1/2teaspoonmintSeasaltandgroundblackpepper,totasteDirections
Placethesquashhalvesinabakingpan;drizzletheinsidesofeachsquashhalfwitholiveoil.
Bakeinthepreheatedovenat370degreesFfor45to50minutesoruntiltheinteriorsareeasilypiercedthroughwithaforkNow,scrapeoutthespaghettisquash“noodles”fromtheskininamixingbowl.Addtheremainingingredientsandmixtocombinewell.
Carefullyfilleachofthesquashhalfwiththecheesemixture.Bakeat350degreesFfor5to10minutes,untilthecheeseisbubblingandgoldenbrown.Bonappétit!
POULTRY
10.TangyClassicChickenDrumettes
(Readyinabout40minutes|Servings4)
Aketogenicdinnerdoesn'thavetobecomplicated.Simpleingredients–chicken,lemon,garlic.Minimalwork—maximumpay-off!
Perserving:209Calories;12.2gFat;0.4gCarbs;0.1gFiber;23.2gProtein;0.1gSugarsIngredients
1poundchickendrumettes1tablespoonoliveoil2tablespoonsbutter,melted1garliccloves,slicedFreshjuiceof1/2lemon2tablespoonswhitewineSaltandgroundblackpepper,totaste1tablespoonfreshscallions,choppedDirections
Startbypreheatingyourovento440degreesF.Placethechickeninaparchment-linedbakingpan.Drizzlewitholiveoilandmeltedbutter.
Addthegarlic,lemon,wine,salt,andblackpepper.
Bakeinthepreheatedovenforabout35minutes.Servegarnishedwithfreshscallions.Enjoy!
11.EasyTurkeyCurry
(Readyinabout1hour|Servings4)
Gingerpowderisloadedwithhealthbenefits,whileacurrypastemakesyourfoodtastessogood.Youcanalsoaddherbedsalt,paprika,chives,andotherspiceblends.
Perserving:295Calories;19.5gFat;2.9gCarbs;0gFiber;25.5gProtein;3.1gSugarsIngredients
3teaspoonssesameoil1poundturkeywings,bonelessandchopped2clovesgarlic,finelychopped1small-sizedredchilipepper,minced1/2teaspoonturmericpowder1/2teaspoongingerpowder1teaspoonredcurrypaste1cupunsweetenedcoconutmilk,preferablyhomemade1/2cupwater1/2cupturkeyconsomméKoshersaltandgroundblackpepper,totasteDirections
Heatsesameoilinasautépan.Addtheturkeyandcookuntilitislightbrownabout7minutes.
Addgarlic,chilipepper,turmericpowder,gingerpowder,andcurrypasteandcookfor3minuteslonger.
Addthemilk,water,andconsommé.Seasonwithsaltandblackpepper.Cookfor45minutesovermediumheat.Bonappétit!
12.RanchChickenBreastswithCheese
(Readyinabout20minutes|Servings4)
Perserving:295Calories;19.5gFat;2.9gCarbs;0gFiber;25.5gProtein;3.1gSugarsIngredients
2chickenbreasts2tablespoonsbutter,melted1teaspoonsalt1/2teaspoongarlicpowder1/2teaspooncayennepepper1/2teaspoonblackpeppercorns,crushed1/2tablespoonranchseasoningmix4ouncesRicottacheese,roomtemperature1/2cupMonterey-Jackcheese,grated4slicesbacon,chopped1/4cupscallions,choppedDirections
Startbypreheatingyourovento370degreesF.
Drizzlethechickenwithmeltedbutter.Rubthechickenwithsalt,garlicpowder,cayennepepper,blackpepper,andranchseasoningmix.
Heatacastironskilletovermediumheat.Cookthechickenfor3to5minutesperside.Transferthechickentoalightlygreasedbakingdish.
Addcheeseandbacon.Bakeabout12minutes.Topwithscallionsjustbeforeserving.Bonappétit!
13.CheesyChickenDrumsticks
(Readyinabout20minutes|Servings2)
Chicken,spices,lotsofcheese…what’snottoloveabouttheselow-carb,creamydrumsticks?Peanutoilhasahighsmokepoint;youcanuseunrefinedsunfloweroilandavocadooil,too.
Perserving:589Calories;46gFat;5.8gCarbs;1gFiber;37.5gProtein;3.8gSugarsIngredients
1tablespoonpeanutoil2chickendrumsticks1/2cupvegetablebroth1/2cupcreamcheese2cupsbabyspinachSeasaltandgroundblackpepper,totaste1/2teaspoonparsleyflakes1/2teaspoonshallotpowder1/2teaspoongarlicpowder1/2cupAsiagocheese,gratedDirections
Heattheoilinapanovermedium-highheat.Thencookthechickenfor7minutes,turningoccasionally;reserve.
Pourinbroth;addcreamcheeseandspinach;cookuntilspinachhaswilted.Addthechickenbacktothepan.
AddseasoningsandAsiagocheese;cookuntileverythingisthoroughlyheated,anadditional4minutes.Serveimmediatelyandenjoy!
14.SpecialChickenSalad
(Readyinabout1hour20minutes|Servings3)
Youcanaddboiledeggstothesaladjustlikegrandmausedtomake.Youcanalsouseleftoverchickenfromaroastchicken.
Perserving:400Calories;35.1gFat;5.6gCarbs;2.9gFiber;16.1gProtein;2.2gSugarsIngredients
1chickenbreast,skinless1/4mayonnaise1/4cupsourcream2tablespoonsCottagecheese,roomtemperatureSaltandblackpepper,totaste1/4cupsunflowerseeds,hulledandroasted1/2avocado,peeledandcubed1/2teaspoonfreshgarlic,minced2tablespoonsscallions,choppedDirections
Bringapotofwell-saltedwatertoarollingboil.
Addthechickentotheboilingwater;now,turnofftheheat,cover,andletthechickenstandinthehotwaterfor15minutes.
Then,drainthewater;chopthechickenintobite-sizedpieces.Addtheremainingingredientsandmixwell.
Placeintherefrigeratorforatleastonehour.Servewellchilled.Enjoy!
15.TurkeyCrustPizzawithBacon
(Readyinabout35minutes|Servings4)
Thisdeliciouslow-carbpizzaismuchbetterthantakeout.Othertoppingideasincludepepperoni,spinach,onion,andmarinarasauce.Enjoy!
Perserving:360Calories;22.7gFat;5.9gCarbs;0.7gFiber;32.6gProtein;2.7gSugarsIngredients
1/2poundgroundturkey1/2cupParmesancheese,freshlygrated1/2cupMozzarellacheese,gratedSaltandgroundblackpepper,totaste1bellpepper,sliced2slicesCanadianbacon,chopped1tomato,chopped1teaspoonoregano1/2teaspoonbasilDirections
Inmixingbowl,thoroughlycombinethegroundturkey,cheese,salt,andblackpepper.
Then,pressthecheese-chickenmixtureintoaparchment-linedbakingpan.Bakeinthepreheatedoven,at390degreesFfor22minutes.
Addbellpepper,bacon,tomato,oregano,andbasil.Bakeanadditional10minutesandservewarm.Bonappétit!
16.Old-FashionedChickenSoup
(Readyinabout55minutes|Servings6)
Thisno-noodlechickensoupisheartyanddeliciouswhenit’scoldoutside.Itwillbeahugehitduringthewinterseason!
Perserving:265Calories;23.8gFat;4.3gCarbs;1.7gFiber;9.3gProtein;2.3gSugarsIngredients
1rotisseriechicken,shredded6cupswater2tablespoonsbutter2celerystalks,chopped1/2onion,chopped1bayleafSeasaltandgroundblackpepper,totaste1tablespoonfreshcilantro,chopped2cupsgreencabbage,slicedintostripsDirections
Cookthebonesandcarcassfromaleftoverchickenwithwaterovermedium-highheatfor15minutes.Then,reducetoasimmerandcookanadditional15minutes.Reservethechickenalongwiththebroth.
Letitcoolenoughtohandle,shredthemeatintobite-sizepieces.
Meltthebutterinalargestockpotovermediumheat.Sautétheceleryandonionuntiltenderandfragrant.
Addbayleaf,salt,pepper,andbroth,andletitsimmerfor10minutes.
Addthereservedchicken,cilantro,andcabbage.Simmerforanadditional10to11minutes,untilthecabbageistender.Bonappétit!
17.CrispyChickenFiletsinTomatoSauce
(Readyinabout15minutes|Servings3)
ThekeytothisrecipeistocrushtheporkrindsinaZiplocbagbyhand,sinceweneedapanko-liketexture.Asimpletomatosaucegoesalongverywellwithchicken.
Perserving:359Calories;23.6gFat;5.8gCarbs;1.2gFiber;30.4gProtein;3.1gSugarsIngredients
2tablespoonsdoublecream1egg2ouncesporkrinds,crushed2ouncesRomanocheese,gratedSeasaltandgroundblackpepper,totaste1teaspooncayennepepper1teaspoondriedparsley1garlicclove,halved1/2poundchickenfillets2tablespoonsoliveoil1large-sizedRomatomato,pureedDirections
Inamixingbowl,whiskthecreamandegg.
Inanotherbowl,mixthecrushedporkrinds,Romanocheese,salt,blackpepper,cayennepepper,anddriedparsley.
Rubthegarlichalvesalloverthechicken.Dipthechickenfilletsintotheeggmixture;then,coatthechickenwithbreadingonallsides.
Heattheoliveoilinapanovermedium-highheat;addghee.Oncehot,cookchickenfilletsuntilnolongerpink,2to4minutesoneachside.
Transferthepreparedchickenfilletstoabakingpanthatislightlygreasedwithanonstickcookingspray.Coverwiththepureedtomato.Bakefor2to3minutesuntileverythingisthoroughlywarmed.Bonappétit!
18.LemonGarlicGrilledChickenWings
(Readyinabout25minutes+marinatingtime|Servings4)
Foraquickdinneronbusyweeknights,placesomechickenwingsandmarinadeinaZiplocbag;freezethemandVoila!Onanactualday,thawthemandplaceonthepreheatedgrill.
Perserving:131Calories;7.8gFat;1.8gCarbs;0.2gFiber;13.4gProtein;0.4gSugarsIngredients
8chickenwings2tablespoonsghee,meltedTheMarinade:2garliccloves,minced1/4cupleeks,chopped2tablespoonslemonjuiceSaltandgroundblackpepper,totaste1/2teaspoonpaprika1teaspoondriedrosemaryDirections
Thoroughlycombineallingredientsforthemarinadeinaceramicbowl.Addthechickenwingstothebowl.
Coverandallowittomarinatefor1hour.
Then,preheatyourgrilltomedium-highheat.Drizzlemeltedgheeoverthechickenwings.Grillthechickenwingsfor20minutes,turningthemperiodically.
Taste,adjusttheseasonings,andservewarm.Enjoy!
PORK
19.Mexican-StylePorkTacos
(Readyinabout20minutes|Servings4)
Youcouldservethisporkmixtureonabedofzucchininoodles.Otherpopularfixingsincludeshreddedcheese,guacamole,Tabascosauce,mustard,tomato,andbellpeppers.
Perserving:330Calories;26.3gFat;4.9gCarbs;1.3gFiber;17.9gProtein;2.4gSugarsIngredients
6ouncesgroundpork4ouncesgroundturkeySeasaltandgroundblackpepper,totaste1tablespoonlard4tablespoonsroastedtomatillosalsa12lettuceleaves4tablespoonsfreshcilantro,chopped4tablespoonssourcreamDirections
Inamixingbowl,thoroughlycombinethegroundpork,turkey,salt,andblackpepper.
Meltthelardinaskilletovermedium-highheat.Oncehot,cookthemeatmixturefor5to6minutes,crumblingwithafork.
Addtheroastedtomatillosalsaandstirtocombinewell.
Toassemblethetacos,dividethesalsa-meatmixturebetweenlettuceleaves.Topwithcilantroandsourcream.Makewrapsandserveimmediately.
20.PorkCutletsinChiliTangySauce
(Readyinabout15minutes|Servings4)
Theseporkcutletsareperfectlyseasonedandcookedwithlotsofherbs.Finally,theyareservedwithaspicysherrysauce.
Perserving:288Calories;17.3gFat;1.1gCarbs;0gFiber;29.9gProtein;0.1gSugarsIngredients
1poundporkcutletsSeasaltandgroundblackpepper,totaste1/2teaspoonthyme1/2teaspoonrosemary1teaspoonbasil1tablespoonlard,roomtemperatureTheSauce:2tablespoonssherry1/4cupsourcream1/4cupbeefbonebroth1teaspoonmustard1/2teaspoonturmericpowder1/2teaspoonchilipowderDirections
Seasontheporkcutletswithsalt,pepper,thyme,rosemary,andbasil.
Meltthelardinapanovermedium-highheat;now,searporkcutletsfor3minutes;turnthemoverandcookfor3minutesontheotherside.Reserve.
Deglazeyourpanwithsherry;now,addtheremainingingredientsandcookonmedium-lowheatuntilthesaucehasthickenedslightly.
Addthereservedporkandletitsimmerforacoupleofminutesoruntileverythingisheatedthrough.Spoonthesauceoverporkcutletsandserve.
21.HolidayPorkBellywithVegetables
(Readyinabout20minutes|Servings4)
Areyouthinkingaboutanovenroastedcrispypork?Looknofurther!Thisporkbellyistenderwithamazingcrispyskin.
Perserving:607Calories;60gFat;4.4gCarbs;0.7gFiber;11.4gProtein;2.1gSugarsIngredients
1poundskinlessporkbellyHimalayansaltandfreshlygroundblackpepper,totaste1teaspoondriedparsley1teaspoondriedbasil1/2teaspoondriedoregano2clovesgarlic,pressed1/2cupshallots,sliced1redbellpepper,seededandsliced1greenbellpepper,seededandslicedDirections
Pokeholesallovertheporkwithafork.Rubtheseasoningsallovertheporkbelly.Placetheporkinalightlygreasedbakingpan.
Topwithgarlic,shallots,andpeppers.Transfertheporkbellytothepreheatedoven.
Bakeat390degreesFforabout18minutes.Servewarm.
22.CheeseburgerSkilletwithBaconandMushrooms
(Readyinabout20minutes|Servings4)
Areyoucravingcheeseburgersbutyoudonothavethetimetocookthem?Noworries,thisamazingdishcomestogetherinoneskilletinlessthan20minutes.
Perserving:463Calories;60gFat;4.7gCarbs;0.8gFiber;36.2gProtein;3gSugarsIngredients
2slicesCanadianbacon,chopped1/2cupshallots,sliced1garlicclove,minced1poundgroundporkSeasaltandgroundblackpepper,totaste1/3cupvegetablebroth1/4cupwhitewine6ouncesCreminimushrooms,sliced1/2cupcreamcheeseDirections
Heatacast-ironskilletovermediumheat.Cookthebaconfor2to3minutes;reservethebaconand1tablespoonoffat.Then,sautétheshallotsandgarlicin1tablespoonofbaconfatuntiltenderandfragrant.
Addthegroundpork,salt,andblackpeppertotheskillet.Cookfor4to5minutesoruntilgroundmeatisnicelybrowned.
Addbroth,wine,andmushrooms.Coverandcookfor8to9minutesovermediumflame.
Turnofftheheat.Addcreamcheeseandstirtocombine.Servetoppedwiththereservedbacon.Enjoy!
23.Country-StylePorkStew
(Readyinabout40minutes|Servings4)
Perserving:351Calories;22.7gFat;2.7gCarbs;0.5gFiber;32.3gProtein;1.5gSugarsIngredients
2tablespoonslard,roomtemperature1/4cupleeks,chopped2garliccloves,minced1(1-inch)piecegingerroot,peeledandchopped1bellpepper,seededandchopped1poundporkstewmeat,cubed1/2cuptomatopaste2cupschickenbrothSeasaltandgroundblackpepper,totaste1teaspoonpaprika1bayleaf1/4cupCremefraicheDirections
Meltthelardinasautépanthatispreheatedovermediumheat.Then,cooktheleeks,garlic,andgingeruntilaromatic,about3minutes.
Addbellpepperandcookforafurther2minutes,stirringperiodically.Addtheporkandcookanadditional3minutesoruntilnolongerpink.
Stirinthetomatopaste,broth,salt,pepper,paprika,andbayleaf.Coverandletitsimmeroverlow-mediumheatapproximately30minutes.
StirinCremefraiche;turnofftheheatandstiruntileverythingiswellcombined.Ladleintoservingbowlsandserveimmediately.
24.CheesyandButteryPorkChops
(Readyinabout20minutes|Servings2)
Ifyouareshortontime,theseporkchopswithcheese,spicesandbutterarefasterthanorderingtakeout.Youcanuseanyfull-fat,firmcheeseofyourchoice.
Perserving:494Calories;39.8gFat;5.3gCarbs;1.1gFiber;28.6gProtein;2.7gSugarsIngredients
1/2stickbutter,roomtemperature1/2cupwhiteonion,chopped4ouncesbuttonmushrooms,sliced1/3poundporkloinchops1teaspoondriedparsleyflakesSaltandgroundblackpepper,totaste1/2cupSwisscheese,shreddedDirections
Melt1/4ofthebutterstickinaskilletovermediumheat.Then,sautétheonionsandmushroomsuntiltheonionsaretranslucentandthemushroomsaretenderandfragrant,about5minutes.Reserve.
Then,melttheremaining1/4ofthebutterstickandcookporkuntilslightlybrownedonallsides,about10minutes.
Addtheonionmixture,parsley,salt,andpepper.Lastly,topwithcheese;coverandletitcookonmedium-lowheatuntilcheesehasmelted.
Serveimmediatelyandenjoy!
25.FilipinoNilagaSoup
(Readyinabout45minutes|Servings4)
Youcanuseaslowcookertocookthissoup;cookonhighfor4hoursoruntilthemeatisfork-tender.Youcanalsoaddbeefchuckroastorribsandcookitalltogether.
Perserving:203Calories;8.4gFat;3.7gCarbs;1.1gFiber;27.1gProtein;1.7gSugarsIngredients
1teaspoonbutter1poundporkribs,bonelessandcutintosmallpieces1shallot,chopped2garliccloves,minced1(1/2-inch)piecefreshginger,chopped1cupwater2cupschickenstock1tablespoonpatis(fishsauce)1cupfreshtomatoes,pureed1cupcauliflower“rice”
Seasaltandgroundblackpepper,totasteDirections
Meltthebutterinapotovermedium-highheat.Then,cooktheporkribsonallsidesfor5to6minutes.
Addtheshallot,garlicandginger;cookanadditional3minutes.Addtheremainingingredients.
Letitcook,covered,for30to35minutes.Ladleintoindividualbowlsandserve.
26.PorkTenderloinwithSouthernCabbage
(Readyinabout25minutes|Servings2)
Youcanmarinateporkforafoolprooftenderloinifdesired.Professionalcooksaddabitoflemonjuicetothecabbagewhilecooking.
Perserving:254Calories;10.8gFat;5.7gCarbs;1.6gFiber;31.8gProtein;3.3gSugarsIngredients
ThePorktenderloin:1/2poundporktenderloinCelticseasaltandfreshlycrackedblackpepper,totaste1/2teaspoongranulatedgarlic1/4teaspoongingerpowder1/2teaspoondriedsage1tablespoonlard,roomtemperatureTheCabbage:4ouncescabbage,slicedintostrips1/3cupvegetablebroth2tablespoonssherrywine1/2teaspoonmustardseedsCelticseasalt,totaste1/2teaspoonblackpeppercornsDirections
Seasontheporkwithsalt,blackpepper,granulatedgarlic,gingerpowder,andsage.
Meltthelardinapanovermoderateheat.Seartheporkfor7to8minutes,turningperiodically.
Inapanthatispreheatedovermediumheat,bringthecabbage,broth,sherry,andmustardseedstoaboiloverhighheat.
Seasonwithsaltandblackpeppercorns;cook,stirringperiodically,untilthecabbageistender,about12minutes;donotovercook.
Servetheporkwithsautéedcabbageontheside.Bonappétit!
27.Indian-StyleFriedPork
(Readyinabout15minutes|Servings4)
Porkshoulderistheperfectcutforthisrecipe;ithasagreatmeattofatratio.Servewithmashedcauliflowerandyouwillhaveaperfectketogenic,familymeal.
Perserving:478Calories;34.7gFat;2.2gCarbs;0gFiber;36.4gProtein;0.3gSugarsIngredients
1teaspoonshallotpowder1teaspoonporcinipowder1teaspoongarlicpowder1/2teaspooncumin1/4teaspoonturmericpowder1cinnamonstick2driedKashmiriredchillies,roastedSeasaltandgroundblackpepper,totaste1poundporkshoulder1/2cupgroundporkrinds1/2cupParmesancheese,grated2eggs2tablespoonstallowDirections
Blendthespicestogetherwiththecinnamonandchilliesuntilyouhaveasmoothpaste.Rubthispasteallovertheporkshoulder.
Inabowl,combinetheporkrindswithparmesancheese.Inaseparatebowl,whisktheeggs.
Slicetheporkintosmallpieces;diptheporkintheeggandthen,coveritwiththeporkrindmixture.
Meltthetallowinaskilletovermedium-highheat.Cooktheporkfor2to3minutesperside.Bonappétit!
BEEF
28.Italian-StyleSpicyMeatballs
(Readyinabout15minutes|Servings3)
Areyouinthemoodformeatballs?EnjoyallthesatisfyingflavorsofItaliancuisineinthesespicyandcheesymeatballs.
Perserving:458Calories;35.8gFat;4.3gCarbs;0.2gFiber;28.2gProtein;3.1gSugarsIngredients
Sauce:3ouncesAsiagocheese,grated1⁄4cupmayonnaise1chilipepper,minced1teaspoonyellowmustard1teaspoonItalianparsley1/2teaspoonredpepperflakes,crushed1/2teaspoonseasalt1/2teaspoongroundblackpepperMeatballs:1/2poundgroundbeef1egg1tablespoonoliveoilDirections
Inabowl,thoroughlycombinethecheese,mayo,chili,mustard,parsley,redpepper,salt,andblackpepper.
Then,stirinthegroundbeefandegg.Stirtocombinewell.Shapethemixtureintomeatballs.
Now,heattheoilinaskilletoveramoderateflame.Oncehot,cookthemeatballsfor2to3minutesoneachside.Serveandenjoy!
29.RichDouble-CheeseMeatloaf
(Readyinabout1hour|Servings4)
Thisistheperfectblendofdeliciousnessandcomfort.It'sagreatideaforthenextholiday.
Perserving:361Calories;23.1gFat;5.6gCarbs;0.8gFiber;32.2gProtein;2.5gSugarsIngredients
2teaspoonssunfloweroil1/2cuponions,chopped2clovesgarlic,minced1bellpepper,seededandchopped1jalapenopepper,seededandchopped3/4poundgroundbeef1/4poundbacon,chopped1/2Swisscheese,grated1/2cupParmesancheese,grated1egg,whisked1teaspoonoystersauceSeasaltandgroundblackpepper,totaste1ripetomato,pureed1teaspoonDijonmustardDirections
Startbypreheatingyourovento390degreesF.Lightlygreaseabakingpanwithanonstickcookingspray.
Heattheoilinapanoveramoderateflame.Now,sautétheonions,garlic,andpeppersuntiltenderandaromatic,about5minutes.
Inamixingbowl,thoroughlycombinethegroundbeef,bacon,cheese,egg,oystersauce,salt,andgroundblackpepper.Formthemixtureintoaloafandpressitintothebakingpan;spreadthemixtureofpureedtomatoandmustardoverthetop.
Coverthedishwithfoilandbakefor50minutesinthepreheatedoven.Enjoy!
30.MeatandGoatCheeseStuffedMushrooms
(Readyinabout25minutes|Servings5)
Youcanservethesemushroomsastheperfectcomplementtoanyketodinneroracompletemeal,it’suptoyou.Inlessthan25minutesyoucanhaveagreatdishthateveryoneloves.
Perserving:148Calories;8.4gFat;4.8gCarbs;1.1gFiber;14.1gProtein;2.7gSugarsIngredients
4ouncesgroundbeef2ouncesgroundporkKoshersaltandgroundblackpepper,totaste1/4cupgoatcheese,crumbled2tablespoonsRomanocheese,grated2tablespoonsshallot,minced1garlicclove,minced1teaspoondriedbasil1/2teaspoondriedoregano1/2teaspoondriedrosemary20buttonmushrooms,stemsremovedDirection
Combineallingredients,exceptforthemushrooms,inamixingbowl.Then,stuffthemushroomswiththisfilling.
Bakeinthepreheatedovenat370degreesFapproximately18minutes.Servewarmorcold.Bonappétit!
31.ShreddedBeefwithHerbs
(Readyinabout50minutes|Servings4)
Trysomethingauthenticandmakethisdishforthenextfamilygathering!Serveshreddedbeefoverketotacosorcauliflowerrice.
Perserving:421Calories;35.7gFat;5.9gCarbs;1gFiber;19.7gProtein;2.7gSugarsIngredients
1tablespoonoliveoil1poundribeye,cutintostrips2tablespoonsricewine1/4cupbeefbonebrothSeasaltandgroundblackpepper,totaste2tablespoonsfreshparsley,finelychopped2tablespoonsfreshchives,finelychopped2chipotlepeppersinadobosauce,chopped1garlicclove,crushed2small-sizedripetomatoes,pureed1yellowonion,peeledandchopped1/2teaspoondrymustard1teaspoondriedbasil1teaspoondriedmarjoramDirections
Heattheoilinapanovermedium-highheat.Searthebeeffor6to7minutes,stirringperiodically.Workinbatches.
Addtheremainingingredients,reducetheheattomedium-lowandletitcookfor40minutes.
Shredthebeefandserve.Bonappétit!
32.ChineseGroundBeefSkillet
(Readyinabout15minutes|Servings3)
Whenyoufancyabeefstir-frywithAsianflavors,trythisrecipe.ThekeyingredientstothebestChinesefoodincludesoysauce,ricewine,andbrownmushrooms.
Perserving:179Calories;10.4gFat;5.8gCarbs;1gFiber;16.5gProtein;2.6gSugarsIngredients
1tablespoonsesameoil1/2poundgroundchuck1shallot,minced1garlicclove,minced1(1/2-inch)piecegingerroot,peeledandgrated1bellpepper,seededandsliced4ouncesbrownmushrooms,sliced1teaspoontamarisoysauce1tablespoonricewine2wholestaraniseHimalayansaltandgroundblackpepper,totasteDirections
Heattheoilinapanoveramoderateflame.Now,cookthegroundchuckuntilitisnolongerpink.Reserve.
Then,cooktheshallot,garlic,ginger,pepper,andmushroomsinpandrippings.Addtheremainingingredientsalongwithreservedbeeftothepan.
Reducetheheattomedium-low;letitsimmerfor2to3minuteslonger.Makesuretostircontinuously.Enjoy!
33.EasySteakSalad
(Readyinabout20minutes|Servings4)
Sometimesyoujustwantasimplesaladforlunch.Youcanmakeasatisfyingketosaladfromstarttofinishinunder20minutes.
Perserving:231Calories;17.1gFat;6gCarbs;3.4gFiber;13.8gProtein;1.5gSugarsIngredients
2tablespoonsoliveoil8ouncesflanksteak,salt-and-pepper-seasoned1cucumber,sliced1/2cuponions,finelysliced1ripeavocado,peeledandsliced2medium-sizedheirloomtomatoes,sliced2ouncesbabyarugula1tablespoonfreshcoriander,chopped3tablespoonslimejuiceDirections
Heat1tablespoonofoliveoilinapanovermedium-highheat.Cooktheflanksteakfor5minutes,turningonceortwice.
Letstandfor10minutes;then,slicethinlyacrossthegrain.Transferthemeattoabowl.
Addcucumbers,shallots,avocado,tomatoes,babyarugula,andfreshcoriander.Now,drizzleyoursaladwithlimejuiceandtheremaining1tablespoonofoliveoil.
Servewellchilledandenjoy!
34.SaucySkirtSteakwithBroccoli
(Readyinabout15minutes+marinatingtime|Servings3)
Broccoliistheperfectingredientwhenweneedalittlesomethingextratoroundoutourketomeal.Besidesbeingdelicious,broccolihasmanyhealthbenefits.
Perserving:331Calories;24.7gFat;4.5gCarbs;2.8gFiber;24.1gProtein;0.9gSugarsIngredients
1/2poundskirtsteak,slicedintopieces2tablespoonsbutter,roomtemperature1/2poundbroccoli,cutintoflorets1/2cupscallions,chopped1clovegarlic,pressedMarinade:1/2teaspoongroundblackpepper1teaspoonredpepperflakes1/2teaspoonseasalt2tablespoonsoliveoil1tablespoontamarisauce1/4cupwinevinegarDirections
Inaceramicbowl,thoroughlycombineallingredientsforthemarinade.Addthebeefandallowittositinyourrefrigeratorfor2hours.
Melt1tablespoonofbutterinaskilletoverhightomedium-highheat.Cookthebroccolifor2minutes,stirringfrequently,untilitistenderbutbrightgreen.Reserve.
Melttheremainingtablespoonofbutterintheskillet.Oncehot,cookthescallionsandgarlicuntilaromatic,about2minutes.Reserve.
Next,searthebeef,addingasmallamountofthemarinade.Cookuntilwellbrownedonallsidesorabout10minutes.
Addthereservedvegetablesandcookforafewminutesmoreoruntileverythingisheatedthrough.Bonappétit!
35.ClassicBeefStroganoff
(Readyinabout1hour|Servings4)
Beefstewmeatiseasiertosliceifit’spartiallyfrozen.Sautéingthegarlicandonionwillhelpdefinetheiruniquetastebutyoucanskipthisstepifyouareinahurry.
Perserving:303Calories;17.2gFat;5.6gCarbs;0.9gFiber;32.4gProtein;1.8gSugarsIngredients
2tablespoonslard,roomtemperature1poundbeefstewmeat,cutacrossgrainintostrips1/2yellowonion,peeledandchopped2garliccloves,minced4ouncesfreshmushrooms,sliced1/2teaspoonsalt1teaspoonsmokedpaprika1/4teaspoonblackpepper1/2teaspoondriedbasil1/4cupredcookingwine4cupsvegetablebroth1freshtomato,pureed2celerystalks,chopped1/2cupsourcreamDirections
Meltthelardinastockpotovermediumheat.Then,cookthemeatuntilnicelybrownedonallsides.
Then,addonionandgarlicandcookuntiltheyarefragrant.Now,stirinthemushroomsandcookuntiltheyaretender.
Addseasonings,wine,broth,tomato,andcelery.Reduceheat,cover,andsimmerfor50minutes.
Turnofftheheatandaddsourcream;stiruntilheatedthrough.Taste,adjusttheseasonings,andservewarm.Bonappétit!
FISH&SEAFOOD
36.CatfishandCauliflowerCasserole
(Readyinabout30minutes|Servings4)
Fresharomaticsanddriedherbsgivethisseafoodcasseroleanextraspecialtaste.Yourfamilywilldefinitelyaskformore!
Perserving:510Calories;40gFat;5.5gCarbs;1.6gFiber;31.3gProtein;3gSugarsIngredients
1tablespoonsesameoil
11ouncescauliflower
4scallions
1garlicclove,minced
1teaspoonfreshgingerroot,gratedSaltandgroundblackpepper,totasteCayennepepper,totaste
2sprigsdriedthyme,crushed
1sprigrosemary,crushed
24ouncescatfish,cutintopieces1/2cupcreamcheese
1/2cupdoublecream
1egg
2ouncesbutter,cold
Directions
Startbypreheatingyourovento390degreesF.Now,lightlygreaseacasseroledishwithanonstickcookingspray.
Then,heattheoilinapanovermedium-highheat;oncehot,cookthecauliflowerandscallionsuntiltenderor5to6minutes.Addthegarlicandginger;continuetosauté1minutemore.
Transferthevegetablestothepreparedcasseroledish.Sprinklewithseasonings.Addcatfishtothetop.
Inamixingbowl,thoroughlycombinethecreamcheese,doublecream,andegg.Spreadthiscreamymixtureoverthetopofyourcasserole.
Topwithslicesofbutter.Bakeinthepreheatedovenfor18to22minutesoruntilthefishflakeseasilywithafork.Bonappétit!
37.SwedishHerringSalad
(Readyinabout10minutes|Servings3)
IcreatedthissaladafterfallinginlovewithSurströmming(SwedishforalightlysaltedfermentedBalticSeaherring).Thismakesaperfectholidaysaladaswell.
Perserving:134Calories;7.9gFat;5.4gCarbs;1gFiber;10.2gProtein;2.3gSugarsIngredients
6ouncespickledherringpieces,drainedandflaked1/2cupbabyspinach2tablespoonsfreshbasilleaves2tablespoonsfreshchives,chopped1teaspoongarlic,minced1bellpepper,chopped1redonion,chopped2tablespoonskeylimejuice,freshlysqueezedSeasaltandgroundblackpepper,totasteDirections
Inasaladbowl,combinetheherringpieceswithspinach,basilleaves,chives,garlic,bellpepper,andredonion.
Then,drizzlekeylimejuiceoverthesalad;addsaltandpeppertotasteandtosstocombine.Smakligmåltid!Bonappétit!
38.HeartyFisherman’sStew(Readyinabout30minutes|Servings4)
Tryanall-starrecipeforafishstewwithaMediterraneantwist!Youcanusefrozenorfreshingredients;anyway,itwilltastegood.
Perserving:271Calories;19.5gFat;4.8gCarbs;1gFiber;18.5gProtein;1.3gSugarsIngredients
1tablespoontallow,roomtemperature1redonion,chopped2garliccloves,smashed1jalapenopepper,chopped1/2bunchfreshdill,roughlychopped1ripefreshtomato,pureed1cupshellfishstock
2cupswater
1poundhalibut,cutintobite-sizedchunksSeasaltandgroundblackpepper,totaste
1teaspooncayennepepper
1/2teaspooncurrypowder
2bayleaves
Directions
Meltthetallowinalargepotovermedium-highheat.Then,sweattheonionfor3minutes;stirinthegarlicandjalapenopepperandsautéaminutemore.
Addfreshdillandtomato;cookfor8minutesmore.Pourinshellfishstockandwater.Addsalt,blackpepper,cayennepepper,currypowder,andbayleaves.
Reducetoasimmer;cookuntileverythingisthoroughlycookedorfor15minutes.Tasteandadjusttheseasonings.Ladleintosoupbowlsandservewarm.Enjoy!
39.FishandVegetableMedley
(Readyinabout20minutes|Servings4)
Codmayreplacethesnapper,andotherketoveggiesmaybeused,suchasgreenbeansorbellpeppers.SnapperisaleansourceofproteinthatisloadedwithvitaminA,potassium,omega-3fattyacids,andessentialminerals.
Perserving:151Calories;3gFat;5.8gCarbs;1.5gFiber;24.4gProtein;2.8gSugarsIngredients
1teaspoonsesameoil1/2cupscallions,thinlysliced1/2teaspoonfreshginger,grated1/2teaspoongarlic,crushed1teaspoonredcurrypaste2wholestaranise1teaspoonsmokedpaprika2ripetomatoes,crushedCoarseseasaltandgroundblackpepper,totaste1poundsnapper,cutintobite-sizedpiecesDirections
Heattheoilinapotovermoderateheat.Cookthescallionuntiltenderandaromatic;now,addgingerandgarlicandcookanadditional40seconds,stirringfrequently.
Addtheremainingingredientsandreducetheheattomedium-low.Letitsimmerfor15minutesoruntilthefishflakeseasilywithafork.Bonappétit!
40.SalmonCurrywithaTwist
(Readyinabout20minutes|Servings4)
Asforseasonings,somepeopledonotpreferstrongspices,astheyliketokeepthesalmonflavordominant.Youcanalsoaddgarammasalaandginger-garlicpastetothiscurry.
Perserving:246Calories;16.2gFat;4.9gCarbs;0.6gFiber;20.3gProtein;2.1gSugarsIngredients
1tablespooncoconutoil1/2cupleeks,chopped1teaspoongarlic,smashed1Thaichilipepper,seededandminced1teaspoonturmericpowder1/2teaspooncumin4ouncesdoublecream2ouncesfull-fatcoconutmilk,canned1cupfishstock1cupwater3/4poundsalmon,cutintobite-sizedchunksSaltandgroundblackpepper,totaste1/4cupfreshcilantro,roughlychoppedDirections
Heattheoilinastockpotovermedium-highheat.Now,sautétheleeksandgarlicfor2to3minutes,stirringfrequently.
Addchilipepper,turmeric,andcumin;cookanadditionalminute.Addcream,coconutmilk,fishstock,water,salmon,salt,andblackpepper.
Reducetheheatandletitsimmerapproximately12minutes.
Afterwards,ladleintoindividualbowls;servetoppedwithfreshcilantroleavesandenjoy!
41.Tuna,AvocadoandHamWraps
(Readyinabout10minutes+chillingtime|Servings3)
Ahitunaakayellowfintunaisoneofthefavoriteketofoodssinceitisadiet-friendlyandfullofprotein.Itisloadedwithselenium,phosphorus,potassium,vitaminD,andvitaminB-12.
Perserving:308Calories;19.9gFat;4.3gCarbs;2.5gFiber;27.8gProtein;0.8gSugarsIngredients
1/2cupdrywhitewine
1/2cupwater
1/2teaspoonmixedpeppercorns
1/2teaspoondrymustardpowder1/2poundahitunasteak6slicesofham1/2Hassavocado,peeled,pittedandsliced1tablespoonfreshlemonjuice6lettuceleavesDirections
Addwine,water,peppercorns,andmustardpowdertoaskilletandbringtoaboil.Addthetunaandsimmergentlyfor3minutesto5minutesperside.
Discardthecookingliquidandslicetunaintobite-sizedpieces.Dividethetunapiecesbetweenslicesofham.
Addavocadoanddrizzlewithfreshlemon.Rollthewrapsupandplaceeachwraponalettuceleaf.Servewellchilled.Bonappétit!
42.AlaskanCodwithMustardCreamSauce
(Readyinabout10minutes|Servings4)
Alaskancodfilletswithmustardcreamsauceisaneasyrecipethatdeliversthebestflavorsfromcommoningredients.It’sperfectforanytypeofketogenicdiet.
Perserving:166Calories;8.2gFat;2.6gCarbs;0.3gFiber;19.8gProtein;1.9gSugarsIngredients
1tablespooncoconutoil4AlaskancodfilletsSaltandfreshlygroundblackpepper,totaste6leavesbasil,chiffonadeMustardCreamSauce:1teaspoonyellowmustard1teaspoonpaprika1/4teaspoongroundbayleaf3tablespoonscreamcheese1/2cupGreek-styleyogurt1garlicclove,minced1teaspoonlemonzest1tablespoonfreshparsley,mincedSeasaltandgroundblackpepper,totasteDirections
Heatcoconutoilinapanovermediumheat.Searthefishfor2to3minutesperside.Seasonwithsaltandgroundblackpepper.
Mixallingredientsforthesauceuntileverythingiswellcombined.Topthefishfilletswiththesauceandservegarnishedwithfreshbasilleaves.Bonappétit!
43.SmokedHaddockFishBurgers
(Readyinabout20minutes|Servings4)
ThescallionsandParmesaninthiseasyhaddockburgerrecipepairwonderfullywithchilipowder.Serveonketoburgerbuns,ifdesired.
Perserving:174Calories;11.4gFat;1.5gCarbs;0.2gFiber;15.4gProtein;0.3gSugarsIngredients
2tablespoonssunfloweroil8ouncessmokedhaddock1egg1/4cupParmesancheese,grated1teaspoonchilipowder1teaspoondriedparsleyflakes1/4cupscallions,chopped1teaspoonfreshgarlic,mincedSaltandgroundblackpepper,totaste4lemonwedgesDirections
Heat1tablespoonofoilinapanovermedium-highheat.Cookthehaddockfor6minutesoruntiljustcookedthrough;discardtheskinandbonesandflakeintosmallpieces.
Mixthesmokedhaddock,egg,cheese,chilipowder,parsley,scallions,garlic,salt,andblackpepperinalargebowl.
Heattheremainingtablespoonofoilandcookfishburgersuntiltheyarewellcookedinthemiddleorabout6minutes.Garnisheachservingwithalemonwedge.
EGGS&DAIRY
44.PaprikaOmeletwithGoatCheese
(Readyinabout10minutes|Servings2)
Youcanmakethisgo-toomeleteverymorningtowakeupyourmetabolism.Youcanusedifferentfillingssuchasbacon,ham,peppers,orspinach.Inaddition,breakfastisreadyinlessthan10minutes.
Perserving:287Calories;22.6gFat;1.3gCarbs;0gFiber;19.8gProtein;1.3gSugarsIngredients
2teaspoonsghee,roomtemperature4eggs,whisked4tablespoonsgoatcheese1teaspoonpaprikaSeasaltandgroundblackpepper,totasteDirections
Meltthegheeinapanovermediumheat.
Addthewhiskedeggstothepanandcoverwiththelid;reducetheheattomedium-low.
Cookfor4minutes;now,stirinthecheeseandpaprika;continuetocookanadditional3minutesoruntilcheesehasmelted.
Seasonwithsaltandpepperandserveimmediately.Enjoy!
45.DillyBoiledEggswithAvocado
(Readyinabout10minutes|Servings3)
Nothingbeatsaclassic!Theonlythingbetterthanboiledeggsisperfectlyboiledeggsservedwithfreshavocadoslices.
Perserving:222Calories;17.6gFat;5.7gCarbs;3.9gFiber;12.2gProtein;0.9gSugarsIngredients
6eggs1/2teaspoonkoshersalt1/2teaspoongroundblackpepper1/2teaspooncayennepepper1/2teaspoondrieddillweed1avocado,pittedandsliced1tablespoonlemonjuiceDirections
Placetheeggsinapanofboilingwater;then,cookoverlowheatfor6minutes.
Peelandhalvetheeggs.Sprinkletheeggswithsalt,blackpepper,cayennepepper,anddill.
Serveonindividualplates;drizzletheavocadosliceswithfreshlemonjuiceandservewitheggs.Enjoy!
46.Greek-StyleFrittatawithHerbs
(Readyinabout30minutes|Servings4)
Mediterraneaningredientsmakethisfrittataabreakfaststapleduringthesummermonths.However,youcanservethisimpressivedishonanyoccasion.
Perserving:345Calories;28.5gFat;4.4gCarbs;0.6gFiber;18.2gProtein;2.3gSugarsIngredients
6eggs1/2cupheavycream2tablespoonsGreek-styleyogurt2ouncesbacon,choppedSeasaltandfreshlygroundblackpepper,totaste1tablespoonoliveoil1/2cupredonions,peeledandsliced1garlicclove,finelychopped8Kalamataolives,pittedandsliced1teaspoondriedoregano1/2teaspoondriedrosemary1/2teaspoondriedmarjoram4ouncesFetacheese,crumbledDirections
Preheatyourovento360degreesF.Spritsabakingpanwithanonstickcookingspray.
Mixtheeggs,cream,yogurt,bacon,salt,andblackpepper.
Heattheoilinaskilletovermedium-highheat.Now,cooktheonionandgarlicuntiltenderandfragrant,about3minutes.Transferthemixturetothepreparedbakingpan.
Pourtheeggmixtureoverthevegetables.Addolives,oregano,rosemary,andmarjoram.
Bakeapproximately13minutes,untiltheeggsareset.Scatterfetacheeseoverthetopandbakeanadditional3minutes.Letitsitfor5minutes;sliceintowedgesandserve.
47.MangaloreanEggCurry
(Readyinabout20minutes|Servings4)
Eggsinaspicycoconutgravy!Makethisdeliciousmelangeofeggs,tomatoes,andsouthernspicesforlunchordinner.
Perserving:305Calories;16.4gFat;5.7gCarbs;1.1gFiber;32.2gProtein;4.3gSugarsIngredients
2tablespoonsricebranoil
1/2cupscallions,chopped
1teaspoonKashmirichilipowder
1/4teaspooncaromseeds
1/4teaspoonmethiseeds
Koshersaltandgroundblackpepper,totaste2ripetomatoes,pureed
2teaspoonstamarindpaste
1/2cupchickenstock
4boiledegg,peeled
1teaspooncurrypaste
2tablespoonscurryleaves
1/2teaspooncinnamonpowder
1/2cupcoconutmilk
1tablespooncilantroleaves
Directions
Heattheoilinapanovermediumheat.Now,cookthescallionsandchiliuntiltenderandfragrant.
Addcaromseeds,methiseeds,salt,pepper,andtomatoes;cookforafurther8minutes.
Then,addthetamarindpasteandchickenstock.Reducetheheattomedium-lowandcookfor3minutesmore.
Addtheeggs,currypaste,curryleaves,cinnamonpowder,andcoconutmilk.Letitsimmerfor6minutesmore.Garnishwithcilantroleaves.Bonappétit!
48.Egg,BaconandKaleMuffins
(Readyinabout25minutes|Servings4)
Thesemuffinsareooey-gooeyminifrittatasandtheyarekid-friendlytoo.Theycouldn’tbeeasiertomake!
Perserving:384Calories;29.8gFat;5.1gCarbs;1.1gFiber;24gProtein;2.4gSugarsIngredients
1/2cupbacon1shallot,chopped1garlicclove,minced1cupkale1ripetomato,chopped6eggs1cupAsiagocheese,shreddedSaltandblackpepper,totaste1teaspoondriedrosemary1/2teaspoondriedbasil1/2teaspoondriedmarjoramDirections
Startbypreheatingyourovento390degreesF.Addmuffinlinerstoamuffintin.
Preheatyourpanovermediumheat.Cookthebaconfor3to4minutes;now,chopthebaconandreserve.
Now,cooktheshallotsandgarlicinthebaconfatuntiltheyaretender.Addtheremainingingredientsandmixtocombinewell.
Pourthebatterintomuffincupsandbakefor13minutesoruntiltheedgesareslightlybrowned.
Allowyourmuffinstostandfor5minutesbeforeremovingfromthetin.Bonappétit!
49.CheesyBrusselsSprouts
(Readyinabout25minutes|Servings4)
BrusselssproutsareloadedwithvitaminK,fiber,andantioxidants.Sesameoilishelpfulinloweringbloodsugarlevels.
Perserving:202Calories;16.3gFat;5.8gCarbs;2.3gFiber;8.8gProtein;1.9gSugarsIngredients
3/4poundBrusselssprouts,cleanedandhalved2tablespoonssesameoil1teaspoondriedparsleyflakes1sprigdriedthymeKoshersaltandgroundblackpepper,totaste6ouncesColbycheese,shreddedDirections
Startbypreheatingyourovento400degreesF.
Lightlygreaseabakingpanwithanonstickcookingspray.ArrangetheBrusselssproutsonthebakingpan.Drizzlethemwithpeanutoil.
Tosswithparsley,thyme,salt,andblackpepper.Roastinthepreheatedovenapproximately18minutes.
AddColbycheeseandroastanadditional3minutes.Serveimmediately.Enjoy!
50.Cauliflower,CheeseandEggFatBombs
(Readyinabout35minutes|Servings4)
Thesefatbombsaren’tjustdelicious,they’reinexpensive,diet-friendly,andkid-friendly!Theydeserveaspotonyourholidaytable!
Perserving:168Calories;10.9gFat;3.5gCarbs;1.1gFiber;13.9gProtein;1.4gSugarsIngredients
1/2poundcauliflower,cutintoflorets1/2cupporkrinds,crushed1/4cupalmondflour1/2cupRomanocheese,grated2eggs,beatenDirections
Boilthecaulifloweruntiltender;drainwell.Then,mixthecauliflowerwithporkrinds,almondflour,Romanocheese,andeggs;shapethemixtureintobite-sizedballs.
Arrangetheballsinaparchment-linedbakingpan.
Bakeinthepreheatedovenat345degreesFapproximately28minutes.Servewarmorcoldandenjoy!
51.DoubleCheeseandSausageBalls
(Readyinabout20minutes|Servings3)
It’seasytomakeadeliciousketoappetizerinlessthan20minutes.Ifyoulovebreakfastsausageandcheese,thisistheperfectbiteforyou!
Perserving:412Calories;34.6gFat;4.7gCarbs;0.1gFiber;19.6gProtein;1.7gSugarsIngredients
1/2poundbreakfastsausage1/2cupalmondflour1/2cupColbycheese,shredded4tablespoonsRomanocheese,freshlygrated1egg1garlicclove,pressed2tablespoonsfreshchives,minced
Directions
Thoroughlycombineallingredientsinamixingbowl;mixuntileverythingiswellincorporated.
Shapethemixtureintoballsandarrangethemonaparchment-linedcookiesheet.Bakeinthepreheatedovenat360degreesFforabout18minutes.
Servewarmorcold.Bonappétit!
VEGETARIAN
52.MexicanInspiredStuffedPeppers
(Readyinabout45minutes|Servings3)
Thesevegetarianstuffedpeppersarefilledwithcheese,eggs,andspices,then,cookedinthetomato-mustardsauce.Youcanpar-boilingbellpeppersinasalted,boilingwaterinthebeginning.
Perserving:194Calories;13.9gFat;3.5gCarbs;0.7gFiber;13.3gProtein;2.4gSugarsIngredients
3bellpeppers,halved,seedsremoved3eggs,whisked1cupMexicancheeseblend1teaspoonchilipowder1garlicclove,minced1teaspoononionpowder1ripetomato,pureed1teaspoonmustardpowderDirections
Startbypreheatingyourovento370degreesF.Spritzthebottomandsidesofabakingpanwithacookingoil.
Inamixingbowl,thoroughlycombinetheeggs,cheese,chilipowder,garlic,andonionpowder.Dividethefillingbetweenthebellpeppers.
Mixthetomatoeswithmustardpowderandtransferthemixturetothebakingpan.Coverwithfoilandbakefor40minutes,untilthepeppersaretenderandthefillingisthoroughlyheated.Bonappétit!
53.FrittatawithAsparagusandHalloumi
(Readyinabout25minutes|Servings4)
Halloumiisasemi-hardcheesemadefromamixtureofgoat'sandsheep'smilkthatiswidelyusedinGreekcuisine.Itsdeeplysavouryflavourgoeswitheggsandasparagusverywell.
Perserving:376Calories;29.1gFat;4gCarbs;1gFiber;24.5gProtein;2.5gSugarsIngredients
1tablespoonoliveoil1/2redonion,sliced4ouncesasparagus,cutintosmallchunks1tomato,chopped5wholeeggs,beaten10ouncesHalloumicheese,crumbled2tablespoonsgreenolives,pittedandsliced1tablespoonfreshparsley,choppedDirections
Heattheoilinaskilletovermedium-highheat;then,cooktheonionandasparagusabout3minutes,stirringcontinuously.
Next,addthetomatoandcookfor2minuteslonger.Transferthesautéedvegetablestoabakingpanthatislightlygreasedwithcookingoil.
Mixtheeggswithcheeseuntilwellcombined.Pourthemixtureoverthevegetables.Scatterslicedolivesoverthetop.Bakeinthepreheatedovenat350degreesFfor15minutes.
Garnishwithfreshparsleyandserveimmediately.Enjoy!
54.BakedEggsandCheeseinAvocado
(Readyinabout20minutes|Servings4)
Herearepicnic-worthyvegetarianbites!Asiagocheeseaddsagreatfirmnesstotheseavocadoshellslikeagluethatholdseverythingtogether.
Perserving:300Calories;24.6gFat;5.4gCarbs;4.6gFiber;14.9gProtein;0.5gSugarsIngredients
2avocados,pittedandhalved4eggsSeasaltandfreshlygroundblackpepper,totaste1cupAsiagocheese,grated1/2teaspoonredpepperflakes1/2teaspoondriedrosemary1tablespoonfreshchives,choppedDirections
Cracktheeggsintotheavocadohalves,keepingtheyolksintact.Sprinklewithsaltandblackpepper.
Topwithcheese,redpepperflakes,androsemary.Arrangethestuffedavocadohalvesinabakingpan.
Bakeinthepreheatedovenat420degreesFforabout15minutes.Servegarnishedwithfreshchives.Enjoy!
55.Two-CheeseZucchiniGratin
(Readyinabout50minutes|Servings5)
Ifyoufindyourgratinwateryafterthe40minutes,turnthetemperatureto350degreesFandbakefor10minuteslonger.Letitsitatleast20minutesbeforeslicingandserving.
Perserving:371Calories;32gFat;5.2gCarbs;0.3gFiber;15.7gProtein;2.6gSugarsIngredients
10largeeggs3tablespoonsyogurt2zucchini,sliced1/2medium-sizedleek,slicedSeasaltandgroundblackpepper,totaste1teaspooncayennepepper1cupcreamcheese2garliccloves,minced1cupSwisscheese,shreddedDirections
Startbypreheatingyourovento360degreesF.Then,spritzthebottomandsidesofanovenproofpanwithanonstickcookingspray.
Then,mixtheeggswithyogurtuntilwellcombined.
Overlap1/2ofthezucchiniandleekslicesinthepan.Seasonwithsalt,blackpepper,andcayennepepper.Addcreamcheeseandmincedgarlic.
Addtheremainingzucchinislicesandleek.Addtheeggmixture.TopwithSwisscheese.Bakefor40minutes,untilthetopisgoldenbrown.Bonappétit!
56.ItalianZuppadiPomodoro
(Readyinabout30minutes|Servings3)
ThisItalian-inspiredsoupisloadedwithantioxidantandnutrientdensevegetablesaswellasvarousaromatics.
Perserving:137Calories;10.7gFat;5.6gCarbs;1.2gFiber;5.6gProtein;2.4gSugarsIngredients
4ouncesbroccoli
2tablespoonssesameoil
1small-sizedonion,chopped
2garliccloves,minced
1teaspooncayennepepper
Seasaltandgroundblackpepper,totaste1cupspinachleaves,tornintopieces1celerystalk,peeledandchopped
2cupsvegetablebroth
1cupwater
1tomato,pureed
1jalapenopepper,minced
1tablespoonItalianseasonings
Directions
Pulsethebroccoliinyourfoodprocessoruntilrice-sizedpiecesareformed;workinbatches;reserve.
Then,heattheoilinasaucepanovermediumheat.Then,sautétheonionandgarlicuntiltenderandaromatic.
Addthebroccoliandcookfor2minutesmore.Addtheremainingingredients,
exceptthespinach.
Bringtoarapidboilandthen,immediatelyreducetheheattomedium-low.Now,simmerthesoupapproximately25minutes.
Addspinach,turnofftheheat,andcoverwiththelid;letitwilt.Bonappétit!
57.Two-CheeseandKaleBake
(Readyinabout35minutes|Servings4)
Thisvegetarianbakeisoverflowingwithcheeseandkale;it’ssocomfortingandappetizing.Youcanuseyourfavoritekindofcheese.Enjoy!
Perserving:384Calories;29.1gFat;5.9gCarbs;1.5gFiber;25.1gProtein;1.8gSugarsIngredients
Nonstickcookingspray6ounceskale,tornintopieces4eggs,whisked1cupCheddarcheese,grated1cupRomanocheese2tablespoonssourcream1garlicclove,mincedSeasalt,totaste1/2teaspoongroundblackpepper,ormoretotaste1/2teaspooncayennepepperDirections
Startbypreheatingyourovento365degreesF.Spritzthesidesandbottomofabakingpanwithanonstickcookingspray.
Mixallingredientsandpourthemixtureintothebakingpan.
Bakefor30to35minutesoruntilitisthoroughlyheated.Bonappétit!
58.Grandma’sZucchiniandSpinachChowder(Readyinabout25minutes|Servings4)
Ketorecipesdon'tcomemucheasierthanthisold-fashioned,vegetarianchowder.Youcancustomizeitwithyourfavoritespicesandketomix-ins.
Perserving:85Calories;5.9gFat;3.8gCarbs;1.3gFiber;3.7gProtein;1.2gSugarsIngredients
1tablespoonoliveoil
1clovegarlic,chopped1/2cupscallions,chopped
4cupswater
2zucchini,sliced1celerystalk,chopped2tablespoonsvegetablebouillonpowder
4ouncesbabyspinach
Saltandgroundblackpepper,totaste1heapingtablespoonfreshparsley,chopped
1tablespoonbutter
1egg,beatenDirections
Inastockpot,heattheoilovermedium-highheat.Now,cookthegarlicandscallionsuntiltenderorabout4minutes.
Addwater,zucchini,celery,vegetablebouillonpowder;cookfor13minutes.Addspinach,salt,blackpepper,parsley,andbutter;cookforafurther5minutes.
Then,stirintheeggandmixuntilwellincorporated.Ladleintoindividualbowlsandservewarm.Enjoy!
SNACKS&APPETIZERS
60.LettuceWrapswithHamandCheese
(Readyinabout10minutes|Servings5)
Youcanuseiceberglettuceorevenspinachandchardinthisrecipe.Preparethissimplerecipeaheadoftimeandenjoyyourpartytothefullest.
Perserving:148Calories;10.2gFat;4.2gCarbs;0.8gFiber;10.7gProtein;2.5gSugarsIngredients
10Bostonlettuceleaves,washedandrinsedwell1tablespoonlemonjuice,freshlysqueezed10tablespoonscreamcheese10thinhamslices1tomato,chopped1redchilipepper,choppedDirections
Drizzlelemonjuiceoverthelettuceleaves.Spreadcreamcheeseoverthelettuceleaves.Addahamsliceoneachleaf.
Dividechoppedtomatoesbetweenthelettuceleaves.Topwithchilipeppersandarrangeonaniceservingplatter.Bonappétit!
61.RanchandBlueCheeseDip
(Readyinabout10minutes|Servings10)
Thistangydippingsaucegoesperfectlywithchickenwingsorvegetablesticks.Getyourappetizerrightwiththisquickandeasyrecipe!
Perserving:94Calories;8.1gFat;1.3gCarbs;0.1gFiber;4.1gProtein;0.7gSugarsIngredients
1/2cupGreek-styleyogurt1cupbluecheese,crumbled1/2cupmayonnaise1tablespoonlimejuiceFreshlygroundblackpepper,totaste2tablespoonsranchseasoningDirections
Inamixingbowl,thoroughlycombineallingredientsuntilwellincorporated.
Servewellchilledwithyourfavoriteketodippers.Bonappétit!
62.RanchChickenWings
(Readyinabout55minutes|Servings6)
Thebestpart,thesewingsareeasytomakeandcustomizabletoyourpersonaltastepreferences.Yourguestswillbecomingbackformore.
Perserving:466Calories;37.2gFat;1.9gCarbs;0.1gFiber;28.6gProtein;0.7gSugarsIngredients
2poundschickenwings,patdryNonstickcookingspraySeasaltandcayennepepper,totasteRanchDressing:1/4cupsourcream1/4cupbuttermilk1/2cupmayonnaise1/2teaspoonlemonjuice1tablespoonfreshparsley,minced1clovegarlic,minced2tablespoonsonion,finelychopped1/4teaspoondrymustardSeasaltandgroundblackpepper,totasteDirections
Startbypreheatingyourovento420degreesF.
Spritzthechickenwingswithacookingspray.Sprinklethechickenwingswithsaltandcayennepepper.Arrangethechickenwingsonaparchment-linedbakingpan.
Bakeinthepreheatedovenfor50minutesoruntilthewingsaregoldenandcrispy.
Inthemeantime,makethedressingbymixingalloftheaboveingredients.Servewithwarmwings.
63.ColbyCheese-StuffedMeatballs
(Readyinabout25minutes|Servings8)
Mozzarellacubestuckedinsidemeatballs!Servethesemeatballsonabedoffreshzucchininoodles(zoodles).Yummy!
Perserving:389Calories;31.3gFat;1.6gCarbs;0.5gFiber;23.8gProtein;0.8gSugarsIngredients
1/2poundgroundpork1poundgroundturkey1garlicclove,minced4tablespoonsporkrinds,crushed2tablespoonsshallots,chopped4ouncesmozzarellastringcheese,cubed1ripetomato,pureedSaltandgroundblackpepper,totasteDirections
Inamixingbowl,thoroughlycombineallingredients,exceptforthecheese.Shapethemixtureintobite-sizedballs.
Press1cheesecubeintothecenterofeachball.
Placethemeatballsonaparchment-linedbakingsheet.Bakeinthepreheatedovenat350degreesFfor18to25minutes.Bonappétit!
64.CheeseandArtichokeDip
(Readyinabout25minutes|Servings10)
Thispopulardipcomestogetherinlessthan25minutes.Andwhocaneversaynotothiscreamygoodness?
Perserving:367Calories;31.7gFat;5.1gCarbs;2.4gFiber;16.2gProtein;1.7gSugarsIngredients
10ouncescannedartichokehearts,drainedandchopped6ouncescreamcheese1/2cupGreek-styleyogurt1/2cupmayo1/2cupwater2clovesgarlic,minced20ouncesMonterey-Jackcheese,shreddedDirections
Startbypreheatingyourovento350degreesF.
Combinealloftheingredients,exceptfortheMonterey-Jackcheese.Placethemixtureinalightlygreasedbakingdish.
TopwiththeshreddedMonterey-Jackcheese.Bakeinthepreheatedovenfor17to22minutesoruntilbubbly.Servewarm.
65.ItalianCheeseCrisps
(Readyinabout10minutes|Servings4)
Simpleandfun,withjust5minutesprep,thesecrispsaremuchbetterandhealthierthanclassicpotatochipsoranyotherprocessedsnackyoucanfind.
Perserving:134Calories;11.1gFat;0.4gCarbs;0gFiber;4.9gProtein;0gSugarsIngredients
1cupsharpCheddarcheese,grated1/4teaspoongroundblackpepper1/2teaspooncayennepepper1teaspoonItalianseasoningDirections
Startbypreheatinganovento400degreesF.Lineabakingsheetwithaparchmentpaper.
Mixalloftheaboveingredientsuntilwellcombined.
Then,placetablespoon-sizedheapsofthemixtureontothepreparedbakingsheet.
Bakeatthepreheatedovenfor8minutes,untiltheedgesstarttobrown.Allowthecheesecrispstocoolslightly;then,placethemonpapertowelstodraintheexcessfat.Enjoy!
66.DeviledEggswithMustardandChives
(Readyinabout20minutes+chillingtime|Servings8)
Thesestuffedeggsareperfectforpartydinnersandpotlucks.Acook’snote:Oncetheeggsarechilled,crackthemandplaceincoldwaterfor10minutes;thepeelswillcomeoffmucheasier.
Perserving:149Calories;11.3gFat;1.6gCarbs;0.1gFiber;9.4gProtein;1gSugarsIngredients
8eggs2tablespoonscreamcheese1teaspoonDijonmustard1tablespoonmayonnaise1tablespoontomatopuree,nosugaradded1teaspoonbalsamicvinegarSeasaltandfreshlygroundblackpepper,totaste1/4teaspooncayennepepper2tablespoonschives,choppedDirections
Placetheeggsinasinglelayerinasaucepan.Addwatertocovertheeggsandbringtoaboil.
Cover,turnofftheheat,andlettheeggsstandfor15minutes.Draintheeggsandpeelthemundercoldrunningwater.
Slicetheeggsinhalflengthwise;removetheyolksandthoroughlycombinethemwithcreamcheese,mustard,mayo,tomatopuree,vinegar,salt,black,andcayennepepper.
Next,dividetheyolkmixtureamongeggwhites.Garnishwithfreshchivesandenjoy!
67.MiniStuffedPeppers
(Readyinabout15minutes|Servings5)
Whosaysstuffedpeppersmustbereservedforlunchtime?Theseminispicybiteswilldelightyourguests!
Perserving:198Calories;17.2gFat;3gCarbs;0.9gFiber;7.8gProtein;1.8gSugarsIngredients
2teaspoonsoliveoil1teaspoonmustardseeds5ouncesgroundturkeySaltandgroundblackpepper,totaste10minibellpeppers,cutinhalflengthwise,stemsandseedsremoved2ouncesgarlicandherbseasonedchevregoatcheese,crumbledDirection
Heattheoilinaskilletovermedium-highheat.Oncehot,cookmustardseedswithgroundturkeyuntiltheturkeyisnolongerpink.Crumblewithafork.Seasonwithsaltandblackpepper.
Laythepepperhalvescut-side-uponaparchment-linedbakingsheet.Spoonthemeatmixtureintothecenterofeachpepperhalf.
Topeachpepperwithcheese.Bakeinthepreheatedovenat400degreesFfor10minutes.Bonappétit!
DESSERTS
68.AlmondButterandChocolateCookies
(Readyinabout15minutes+chillingtime|Servings8)
Thisisnobake,keto-friendly,andsimpledessertforanyoccasion!Usecoconutoilcookingspraytolightlygreaseabakingsheet;itwillallowyoutoeasilycutandremovethesquaresfromthebakingsheet.
Perserving:322Calories;28.9gFat;3.4gCarbs;0.6gFiber;13.9gProtein;0.7gSugarsIngredients
1stickbutter1/2cupalmondbutter1/2cupMonkfruitpowder3cupsporkrinds,crushed1teaspoonvanillaextract1/4teaspoongroundcinnamon1/2cupsugar-freechocolate,cutintochunks1/2cupdoublecreamDirections
Inapan,meltthebutter,almondbutter,andMonkfruitpowderovermediumheat.
Now,addthecrushedporkrindsandvanilla.Placethebatteronacookiesheetandletitcoolinyourrefrigerator.
Meanwhile,inasmallsaucepanovermediumheat,meltthechocolateanddoublecream.Addthechocolatelayeroverthebatter.
Allowittochillcompletelybeforeslicingandserving.Bonappétit!
69.BasicOrangeCheesecake
(Readyinabout15minutes+chillingtime|Servings12)
Thischeesecaketasteslikeeverythingyouloveaboutholidayseasonbutwithouttoomanycaloriesandsugar.Inaddition,thisdessertdoesn’trequireyoutospendhoursinthekitchen.
Perserving:150Calories;15.4gFat;2.1gCarbs;0.1gFiber;1.2gProtein;1.9gSugarsIngredients
Crust:1tablespoonSwerve1cupalmondflour1stickbutter,roomtemperature1/2cupunsweetenedcoconut,shreddedFilling:1teaspoonpowderedgelatin2tablespoonsSwerve17ouncesmascarponecream2tablespoonorangejuiceDirections
Thoroughlycombinealltheingredientsforthecrust;pressthecrustmixtureintoalightlygreasedbakingdish.
Letitstandinyourrefrigerator.
Then,mix1cupofboilingwaterandgelatinuntilalldissolved.Pourin1cupofcoldwater.
AddSwerve,mascarponecheese,andorangejuice;blenduntilsmoothanduniform.Pourthefillingontothepreparedcrust.Enjoy!
70.PeanutButterandChocolateTreat
(Readyinabout10minutes+chillingtime|Servings10)
Youcanmakethisdessertinadvanceandstoreitinthefreezeruntilreadytoeat.Enjoyalltheflavorwithoutguilt!
Perserving:122Calories;11.7gFat;4.9gCarbs;1.4gFiber;1.5gProtein;1.9gSugarsIngredients
1stickbutter,roomtemperature1/3cuppeanutbutter1/3cupunsweetenedcocoapowder1/3cupSwerve1/2teaspoongroundcinnamonApinchofgratednutmeg1/4cupunsweetenedcoconutflakes1/4cupporkrinds,crushedDirections
Meltthebutterandpeanutbutteruntilsmoothanduniform.
Addtheremainingingredientsandmixuntileverythingiswellcombined.
Lineabakingsheetwithasiliconebakingmat.Pourthemixtureintothebakingsheet.Placeinyourfreezerfor1houruntilreadytoserve.Enjoy!
71.CoconutCranberryBars
(Readyinabout1hour10minutes|Servings12)
Oneofnature’smostfabulousgiftstousisafreshandsweetfruit.Now,we’regoingtousecoconutandcranberriesandmakethesefabulousbars;withtheirsoftandsmoothtexture,youwilladdalittletouchofsummertoyourdays.
Perserving:107Calories;11.1gFat;2.5gCarbs;0.9gFiber;0.4gProtein;1.4gSugarsIngredients
1/3cupcranberries1½cupscoconutflakes,unsweetened1/2cupbutter,melted1/2teaspoonliquidSteviaDirections
Mixallingredientsinyourfoodprocessoruntilwellcombined.Pressthebatterintoabakingsheet.
Refrigeratefor1hour.Cutintobarsandservewellchilled.
72.PeanutandButterCubes
(Readyinabout50minutes|Servings10)
Withitssoftandcrunchytexture,thesepeanutcubesareadessertlover’sdream.Youjustcan’tgetenoughofthem.
Perserving:218Calories;21.2gFat;5.1gCarbs;0.7gFiber;3.8gProtein;1.3gSugarsIngredients
1stickbutter1/3cupcoconutoil1vanillapaste1/4teaspooncinnamonpowder2tablespoonsMonkfruitpowderApinchofcoarsesalt1/2cuppeanuts,toastedandcoarselychoppedDirections
Microwavethebutter,coconutoil,andvanillauntilmelted.Addcinnamonpowder,Monkfruitpowder,andsalt.
Putthechoppedpeanutsintoasiliconmoldoranicecubetray.Pourthewarmbuttermixtureoverthepeanuts.
Placeinyourfreezerfor40to50minutes.Bonappétit!
73.EasiestBrowniesEver
(Readyinabout1hour|Servings10)
Ifyoudonotwanttouseamicrowave,justbringwatertoasimmer.Placetheheatproofbowloverthepotwithhotwater;makesurethewaterdoesn'ttouchthebowl.Placethechocolateinthebowlandstirperiodicallyuntilitismelted.
Perserving:205Calories;19.5gFat;5.4gCarbs;3.2gFiber;4.7gProtein;0.4gSugarsIngredients
2tablespoonsalmondflour3tablespoonscoconutflour1/2teaspoonbakingpowder1/2cupcocoapowder,unsweetened4eggs1/2cupSwerve1teaspoonalmondextract1vanillaextract1/2cupcoconutoil3ouncesbakingchocolate,unsweetenedDirections
Thoroughlycombinethealmondflour,coconutflour,cocoapowder,andbakingpowder.
Mixintheeggs,Swerve,almondandvanillaextract;beatwithanelectricmixeronhighuntileverythingiswellcombined.
Inaseparatebowl,meltthecoconutoilandchocolateinyourmicrowave.Now,addtheeggmixtureandmixagain.
Graduallyaddthedryingredientsandwhiskuntileverythingiswellincorporated.Pourthebatterintoalightlygreasedbakingpan.
Bakeinthepreheatedovenat320degreesFapproximately50minutesoruntilatoothpickinsertedintothemiddleofyourbrowniecomesoutcleananddry.Bonappétit!
74.NoBakePartyCake
(Readyinabout30minutes|Servings6)
Theperfectpartycake,Irishcreamcheesecakeisaclassicdessertthateveryonewilllove.Itmakesaneasybirthdaycake,too.
Perserving:274Calories;27.5gFat;5.7gCarbs;1.6gFiber;3.8gProtein;2.1gSugarsIngredients
1/4cupalmondflour
1/4cupcoconutflour
2tablespoonscocoapowder
1½tablespoonsSwerve
1tablespoonalmondbutter
2tablespoonscoconutoil
Apinchofsalt
Apinchofcinnamonpowder
7ouncesmascarponecheese
2tablespoonscoconutoil
2tablespoonscocoapowder
1/4cuptablespoonsSwerve
1/3cupdoublecream
2tablespoonsIrishwhiskey
1teaspoonvanillaextract
1/2cupdoublecream
1teaspoongrass-fedgelatin
Directions
Inasmallbowl,thoroughlycombinethealmondflour,coconutflour,cocoa,andSwerve.
Addalmondbutter,coconutoil,salt,andcinnamonpowder;pressthecrustintoabakingpan.
Tomakethefilling,meltmascarponecheeseandcoconutoilinamicrowavefor40seconds.
Addcocoa,Swerve,1/3cupofcream,Irishwhiskey,andvanilla;beatwithanelectricmixeruntilcreamyanduniform.
Then,whip1/2cupofdoublecreamuntilithasdoubledinvolume.
Inasmallmixingbowl,combinegelatinwith1tablespoonofcoldwater;whiskuntildissolved.Now,add1tablespoonofhotwaterandstiruntilwellcombined.
Slowlyandgradually,adddissolvedgelatintothewhippedcream;mixuntilstiff.Now,foldthepreparedwhippedcreamintothecreamcheesemixture.
Spreadthefillingoverthecrustandservewellchilled.Enjoy!
75.VanillaMugCake
(Readyinabout10minutes|Servings2)
Alltheingredientsaremixedtogether,andthenyourcakescookinthemicrowaveforabout1minute.Inaddition,thereareendlessvarietiesofflavors;youcanaddfruits,cocoa,chocolate,anddifferentspices.Easy!
Perserving:143Calories;10.7gFat;5.7gCarbs;2.6gFiber;5.7gProtein;2.8gSugarsIngredients
4tablespoonspsylliumhuskflour2tablespoonsgroundflaxseed5tablespoonsalmondflour4tablespoonsMonkfruitpowderApinchofsaltApinchofgratednutmeg1teaspoonbakingsoda4tablespoonsfull-fatmilk1teaspoonvanillapasteDirections
Thoroughlycombinealloftheaboveingredientsinlightlygreasedmugs.
Then,microwaveyourcakesfor1minute.Bonappétit!