keto cookbook v1.2

P a g e | 1

Keto Cookbook V1.2

P a g e | 2

Table of Contents

Breakfast Foods: Perfect Scrambled Eggs . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Pg 3

Bulletproof Coffee . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Pg 3

Pancakes . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .Pg 4

Coconut flour Pancakes . . . . . . . . . . . . . . . .. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .Pg 4

Lunches/ Dinners: Phoebe's Broiled Tilapia Parmesan . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .Pg 5

Spicy Pesto Chicken . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Pg 5

Coconut Shrimp . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Pg 6

Tuna Salad . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .Pg 6

Holy Grain Pizza Crust . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Pg 7

Carne Picada . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Pg 7

No Shell Tacos . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .Pg 8

Crock Pot Pulled Pork . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .Pg 8

Baked Broccoli . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Pg 9

Bourbon Chicken . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Pg 9

Chicken Parmesan . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Pg 10

Chili Con Carne . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .Pg 10

Indonesian Beef Curry . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Pg 11

Fish Cakes . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Pg 11

Cheesy Mashed Cauliflower . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Pg 12

Jamaican Meat Pies . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Pg 13

Jalapeno Poppers . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .Pg 14

Baked Kale Chips . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Pg 14

Deserts: Dark Chocolate Pudding . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Pg 15

Sugar Free Mint Chocolate Ice Cream . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Pg 15

Salted Caramel Flax Brownies . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .Pg 16

Chocolate Chip Cookies . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .Pg 16

Keto Cake . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Pg 17

Chocolate Cheesecake . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .Pg 17

Chocolate Mousse . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Pg 18

Perfect Artificial Sweetener . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .Pg 18

Chocolate Cake . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .Pg 19

Condiments: Ketchup . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .Pg 20

Sugar Free Ketchup . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Pg 20

BBQ Sauce . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .Pg 21

Smoky Tomato and Mango BBQ Sauce . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Pg 21

Mayonnaise . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Pg 22

Taco Seasoning . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Pg 22

Other: Cheese Taco Shells . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .Pg 23

Almond Buns . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .Pg 23

Bagels . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .Pg 24

P a g e | 3

Perfect Scrambled Eggs (341 Calories, 1g Carbs, 29g Fat, 18g Protein) from

http://www.youtube.com/watch?v=dU_B3QNu_Ks

Ingredients:

* 3 eggs

* 2 tbsp unsalted butter

* 1/2 tbsp crème fraiche

* 1 tbsp chopped chives

* Sale and pepper to taste

Instructions:

* Heat burner to medium heat

* Crack eggs into pot, add butter

* Slowly stir butter into eggs, with spatula on medium-low heat

* Once eggs starts to get thick, take off heat and keep stirring

* After 10 - 15 seconds put back on heat and keep stirring

* Repeat stirring on and off heat until eggs are almost at desired consistency

* Remove from heat and stir in crème fraiche, salt, and pepper

* Fold in chopped chives

Bulletproof Coffee (0g Carbs) from

http://www.bulletproofexec.com/how-to-make-your-coffee-bulletproof-and-your-morning-too/

Ingredients:

* 2 cups coffee


* 2 tbsp coconut oil

Instructions:

* Brew coffee

* Add unsalted butter and coconut oil

* Blend until froth

P a g e | 4

Pancakes (1 Carb per pancake without Syrup or Whip cream) from

http://www.ibreatheimhungry.com/2012/01/cream-cheese-pancakes.html

Ingredients:

* 2 oz cream cheese

* 2 eggs

* 1 packet stevia sweetener

* 1/2 tsp cinnamon

* Butter or coconut oil

Instructions:

* Blend ingredients until smooth

* Let rest for 2 minutes

* Pour 1/4 of batter into hot pan greased with butter or coconut oil

* Cook until both sides are golden brown

* Serve with sugar free syrup

Coconut Flour Pancakes (389 Calories, 8g Carbs, 31g Fat, 10g protein) from

http://www.reddit.com/r/keto/comments/tz9xf/fpthe_perfect_keto_pancake/

Ingredients:

* 2 eggs

* 1/2 cup almond milk

* 1/2 tsp salt

* sweetener of choice

* 1/2 tsp vanilla

* 1/4 cup coconut flour

* 1/4 tsp baking powder

* 1/4 tsp xanthan gum

Instructions:

* Beat Eggs until uniform

* Add milk, salt, sweetner, and vanilla, Mix well

* Slowly add coconut flour and mix in until smooth

* Add baking powder and Xanthan gum

* Cook on a well greased frying pan or griddle on medium-high heat

P a g e | 5

Phoebe's Broiled Tilapia Parmesan (307 Calories, 1 Carb, 19g Fat, 31g Protein) from

http://genaw.com/lowcarb/broiled_tilapia_parmesan.html

Ingredients:

* 2 pounds tilapia

* 1/2 cup parmesan cheese

* 1/4 cup butter

* 3 tbsp mayonnaise

* 2 tbsp lemon juice

* 1/4 tsp basil

* 1/4 tsp pepper

* 1/8 tsp onion powder

* 1/8 tsp celery salt

Instructions:

* Mix ingredients(except tilapia) in a bowl, keep chilled until needed

* Broil tilapia 5 - 6 minutes

* Cover fish in the mix from the bowl

* Broil for 2 minutes or until topping is brown

NOTE: CANNOT BE FROZEN, makes 6 - 8 servings.

Spicy Pesto Chicken (675 Calories, 8g Carbs, 37g Fat, 72g Protein) from

http://www.reddit.com/r/keto/comments/t5j8i/fp_spicy_pesto_chicken_this_is_my_lunch_almost/

Ingredients:

* 6 - 8 chicken tenders

* 2 tsp sriracha

* 1/4 cup sliced jalapenos

* 2 tbsp pesto

* 2 tbsp heavy cream

* 1 oz cream cheese

* Coconut oil

Instructions:

* Heat pan to medium heat

* Put in coconut oil and coat pan

* Add sriracha, pesto, jalapenos

* Add frozen chicken tenders

* Stir and flip chicken tenders until heavily coated in mixture

* Cook for 8 - 10 minutes

* Once cooked, add heavy cream and cream cheese

* Stir until sauce thickens

P a g e | 6

Coconut Shrimp (101 Calories, 1.3g Carbs, 9g Fat, 4g Protein per Shrimp)from

http://www.reddit.com/r/keto/comments/t65hg/dried_shredded_coconut_got_any_ideas/

Ingredients:

* Shredded coconut

* Egg

* Coconut oil

* Shrimp

Instructions:

* coat in egg

* cover in shredded coconut

* place in fridge uncovered for 5 minutes

* coat in coconut a second time

* fry coconut covered shrimp in coconut oil until golden brown

Tuna Salad (238 Calories, 3.5g Carbs, 16g Fat, 16g Protein) from

http://www.reddit.com/r/keto/comments/t0lnx/simple_lunches_for_work/

Ingredients:

* Tuna

* mayonnaise

* chives, leeks, or green onions

* pepper

* low carb relish (if possible) or dill

pickle

* celery

Instructions:

* Finely chop chives, leeks, or green onions

* finely chop celery

* mix all ingredients together

P a g e | 7

Holy Grail Pizza Crust (15g Carbs per pizza) from

http://www.reddit.com/r/keto/comments/n94tq/as_promised_the_holy_grail_pizza_crust_food_porn/

Ingredients:

* 3 cups shredded cheese

* 12 tbsp almond flour

* 1 egg

* Pizza toppings

Instructions:

* melt cheese in microwave

* let cheese cool until can be touched by hands

* add egg

* slowly incorporate almond flour until correct consistency

* spread thin in frying pan and fry both sides until golden brown

* put into fridge until cool

* add desired toppings

* cook in oven at 350, then broil for a bit more

Carne Picada (577 Calories, 12g Carbs, 41.6g Fat, 30.7g Protein) from

https://docs.google.com/document/d/1nFFXn_Uve5uh0qtqdAa0HvpEqqwKn6K00Z773pgLmEw/edit?pli

=1

Ingredients:

* 2 lbs of fajita beef

* 1/2 onion

* 1 bell pepper

* 1 bulb of garlic

* 6 cups of frozen vegetables

* 1/4 of a stick of butter

* Sour cream

* Salsa or other sauce

Instructions:

* Melt butter in pan

* Sauté onions, peppers, and garlic

* Add meat and fry until thoroughly cooked

* Add sauce to taste while eating

P a g e | 8

No Shell Tacos (658 Calories, 9.2g Carbs, 45g Fat, 51.3g Protein) from

https://docs.google.com/document/d/1nFFXn_Uve5uh0qtqdAa0HvpEqqwKn6K00Z773pgLmEw/edit?pli

=1

Ingredients:

* 2lbs Ground Beef

* Taco seasoning

* Sour cream

* Shredded lettuce

* Half an onion

* Cheese

Instructions:

* brown ground beef

* add taco seasoning

* let ground beef cool

* add in onion, lettuce

* top with lots of cheese and sour cream

* re heat in microwave

Crock Pot Pulled Pork (2g Carbs per serving) from

http://www.ibreatheimhungry.com/2012/02/sugar-free-smoky-tomato-mango-bbq-sauce.html

Ingredients:

* 1 tbsp kosher salt

* 1 tbsp black pepper

* 2 tbsp garlic powder

* 2 tbsp dehydrated onions

* 1 tbsp dried oregano

* 1 tbsp ground cumin

* 1 tbsp ground coriander

* 6 -7 pounds pork butt or

shoulder

Instructions:

* Mix together spices

* Put meat in crock pot

*Cover meat in spices

* Cook for 7 hours

* Add homemade BBQ sauce

P a g e | 9

Baked Broccoli (400 calories, 8g Carbs, 26g Fat, 7.5g Protein per serving) from

http://www.amateurgourmet.com/2008/11/the_best_brocco.html

Ingredients:

* 4 - 5 lbs Broccoli

* 1 1/2 tsp Kosher salt

* 1/2 tsp pepper

* 1/3 cup Parmesan cheese

*5 tbsp Olive Oil

* 4 Minced garlic cloves

* 1 lemon

Instructions:

* Preheat oven to 425

* Cut broccoli up into bit sided pieces, do not use stems

* Toss broccoli, salt, garlic and olive oil in bowl, until broccoli well covered in mixture

* Place on baking sheet, roast for 20 to 25 minutes

* Take out of oven and zest a lemon over broccoli, squeeze lemon juice over broccoli

* Add parmesan cheese over broccoli, Add more olive oil as needed

Bourbon Chicken (148 Calories, 4g Carbs, 6g Fat, 19g Protein) from

http://genaw.com/lowcarb/almost_bourbon_chicken.html

Ingredients:

* 8 - 10 chicken thighs or tenders

* 5 tbsp soy sauce

* 1/4 cup granular splenda

* 2 green onions chopped

* 2 cloves garlic minced

* 1 tbsp sesame oil

* 5 tbsp water

* 1/2 tsp blackstrap molasses

* 2 tbsp homemade ketchup

* 1/8 tsp liquid smoke

Instructions:

* Mix ingredients but chicken together

* Put chicken in ziplock bag

* Put in mixed together ingredients

* Marinade chicken overnight

* Cook chicken on grill until chicken is done

P a g e | 10

Chicken Parmesan (400 Calories, 3g Carbs, 25g Fat, 39g Protein per Serving) from

http://genaw.com/lowcarb/parmesan_chicken.html

Ingredients:

* 3 boneless chicken breasts


* 1/2 cup almond flour

* 1/2 tsp garlic powder

* 1/2 tsp Italian seasoning

* 1 egg, beaten

* 1/4 cup oil

* salt and pepper to taste

* 6 tbsp spaghetti sauce

* 4oz mozzarella cheese

* 2 tbsp parmesan cheese

Instructions:

* Cut chicken breasts in half, Flatten chicken

* Mix 1/2 cup parmesan, almond flour, garlic powder, Italian seasoning

* Dip chicken in egg to coat, bread with dry mixture

* Heat oil over medium heat

* Fry chicken in oil until browned

* Place chicken ion baking sheet, season with salt and pepper

* Top with spaghetti sauce, mozzarella cheese, and parmesan cheese

* Bake at 350 for 20 minutes

Chili Con Carne (292 Calories, 5g Carbs, 18g Fat, 26g Protein per Serving) from

http://genaw.com/lowcarb/sw_chili_con_carne.html

Ingredients:

* 2lbs ground beef

* 1/2 cup red onion chopped

* 1 green pepper, chopped

* 1 red pepper, chopped

* 2 tbsp chili powder

* 1 tbsp cumin

* 2 cloves garlic

* 1/4 tsp salt

* 1 tsp pepper


* 3 roma tomatoes, diced

* 2 tbsp cilantro, chopped

Instructions:

* brown ground beef, onion and garlic

* drain grease

* add peppers and spices

* stir in tomatoes

* bring to simmer and cook for 10 minutes

* stir in cilantro

* serve over lettuce, top with cheese and sour cream

P a g e | 11

Indonesian Beef Curry ( 487 Calories, 6g Carbs, 26g Fat, 55g Protein per Serving) from

http://recipes.carbgenie.com/recipe/indonesian-beef-curry

Ingredients:

* 1.5kg stew beef

* 1 can of coconut milk

* 2 red onions

* 6 garlic cloves

* 2 inches fresh ginger

* 1 tsp turmeric

* 2 tsp minced chilies

* lime zest

* 2 fat lemon grass stalks

Instructions:

* Blend red onions, garlic, ginger, turmeric, chili, lime zest, and 1/4 can of coconut milk to form a paste

* Reduce paste

* Add diced beef and remaining coconut milk, add lemon grass stalks

* Bring to boil then reduce heat, place lid on pot

* Cook on low heat for 2 - 4 hours

* For last 30 mins remove lid and turn up heat to high, stir constantly

* Remove lemon grass stalks before serving

Fish Cakes (251 Calories, 3g Carbs, 18g Fat, 14g Protein per Cake) from

http://www.ibreatheimhungry.com/2012/03/low-carb-fish-cakes.html

Ingredients:

* 2 cups cauliflower puree

* 2 cups cooked, flaked, white

fish

* 2 tsp old bay seasoning

* 1 tbsp fresh cilantro, chopped

* 1 tbsp scallions, chopped

* 1 large egg

* 1 cup ground flax crackers

* 2 tbsp butter

Instructions:

* Combine first 6 ingredients in bowl

* Stirring carefully to not pulverize the fish too much

* Chill for half an hour

* Form into 6 patties

* Chill again if necessary

* Gently dip into flax cracker crumbs

* Melt butter in frying pan, Fry the fish cakes, about 4 mins per side

P a g e | 12

Cheesy Mashed Cauliflower (590 Calories, 16g Carbs, 42g Fat, 24g Protein per Batch) from

http://www.ibreatheimhungry.com/2012/01/better-than-potatoes-cheesy-cauliflower.html

Ingredients:

* 1 head cauliflower

* 2 tbsp heavy cream

* 1 tbsp butter

* 2 oz sharp cheese

* Salt and pepper to taste

Instructions:

*Break up cauliflower into medium sized pieces

* Put in bowl with cream and butter

* Microwave, uncovered, on high for 5 minutes

* Stir to coat cauliflower with cream/butter mixture

* Microwave for 4 minutes on high

* Remove from microwave and put into food processor along with cheese, puree until smooth

* Season with salt and pepper, microwave 1 minute

P a g e | 13

Jamaican Meat Pies (296 Calories, 3g Carbs, 24g Fat, 12g Protein) from

http://www.ibreatheimhungry.com/2012/04/jamaican-meat-pies-lc-gf-giveaway.html

Ingredients For Filling:

* 1/2 lbs ground pork

* 1/2 lbs ground beef (85% lean)

* 1 small onion, chopped

* 3 cloves garlic, chopped

* 1/2 cup water

* 1 scotch bonnet or 2 habaneras

* 1 tsp Jamaican curry powder

* 1 tsp dried thyme

* 2 tsp ground coriander

* 2 tsp ground cumin

* 1/2 tsp allspice

* 1/2 tsp turmeric

* 1/8 tsp ground cloves

* 1 tsp garlic powder

* 1/4 tsp stevia powder

* Salt and pepper to taste

* 2 tbsp butter

Ingredients for crust:

* 6oz cream cheese, softened

* 4 tbsp butter, softened

*1 tsp turmeric

* 1/4 tsp salt

* 1/4 tsp stevia



* 1 1/2 cup milled flax meal

* 2 tbsp cold water

Instructions Filling:

* Add meat to sauté pan over medium heat

* Puree onion, garlic, scotch bonnet (or habaneras), and water in

blender

* Pour mix into meat while still raw and stir it in

* Add all of your spices to meat while cooking

* When fully cooked taste and adjust seasoning to preference

* Add butter and stir until melted and completely blended in

* Remove from heat

Instructions crust:

* Blend butter and cream cheese together until fluffy

* Combine flax, coconut flour, baking powder, salt, stevia, and

turmeric until blended

* Add dry ingredients to cream cheese and butter

* Add water to mixture

* Stir until dough forms

Instructions:

* Divide dough into 12 balls

* Cover with parchment paper and roll until dough is a flat circle

about 4 - 5 inches in diameter

* Place meat mixture in middle

* Fold dough in half and crimp closed

* Place pie on baking sheet covered in parchment paper

* Bake at 350 degrees for 25 minutes

* Sprinkle with cheese if desired

P a g e | 14

Jalapeno Poppers (100 Calories, 0.5g Carbs, 7.3g Fat, 8g Protein)

Ingredients:

* 10 Jalapenos

* mozzarella Cheese ( or cream

cheese)

* pork rinds

* parmesan cheese, grated

* 1 egg

* bacon grease

Instructions:

*Cut jalapenos in half, lean out jalapenos of seeds

* Fill with cheese

* Crush pork rinds until very fine consistency

* Mix pork rings and parmesan cheese

* Coat jalapenos with egg

* Coast with parmesan + pork rinds

* Put in fridge for 5 minutes uncovered

* Re-coat jalapeno

* Heat up bacon grease, fry jalapenos

Baked Kale Chips (50.2 Calories 3.6g Carbs, 2.8g Fat, 3.6g Protein per 1/6 recipe) from

http://www.skinnytaste.com/2012/03/baked-parmesan-kale-chips.html

Ingredients:

* 1 bunch of kale

* 1 tsp coconut oil

* Sea salt or kosher salt


Instructions:

* Preheat oven to 350 degrees

* Coat baking sheets in coconut oil

* Wash and thoroughly dry kale

* Remove leaves from the stems, tear kale leaves into bite sized pieces

* Place in baking sheet

* Spray with liquid coconut oil, sprinkle with salt

* Bake for 10 to 12 minutes, move the kale if needed to ensure even cooking of all chips

* Top with shredded parmesan cheese

* Bake for 5 to 6 minutes until edges of kale are crisp but not burnt

P a g e | 15

Dark Chocolate Pudding (5g Carbs per serving) from

http://www.reddit.com/r/keto/comments/t6ap7/fp_dark_chocolate_pudding/

Ingredients:

* 4oz dark chocolate

* 1/2 tsp instant coffee

* pinch of salt

* 1 cup heavy cream

* 3 tbsp stevia or sucralose

* 1/2 tsp vanilla extract

* 1 tsp unsweetened cacao powder

* Cool whip

Instructions:

* Chop chocolate into fine pieces

* Heat heavy cream in pot on low heat

* Stir instant coffee, stevia, vanilla extract, and pinch of salt into heavy cream

* Pour heavy cream over chocolate pieces

* Let sit of 1 min

* Stir until incorporated

* Separate into four portions

* Add cool whip to top of pudding

Sugar Free Mint Chocolate Chip Ice Cream (0g Carbs) from

http://www.ibreatheimhungry.com/2012/02/sugar-free-mint-ice-cream.html

Ingredients:

* 2 cups heavy whipping cream

* 1/4 cup unsweetened almond

milk

* 4 egg yolks

* 5 drops green food colouring

* 3 tbsp mint flavored syrup

* 1/4 tsp mint extract

* 1 tsp stevia powder

Instructions:

* Combine cream and almond milk in bowl, microwave for 2 minutes

* Combine all other ingredients in separate bowl

* Add heated cream to other ingredients and stir until combined

* Microwave for one minute, stir

* Microwave for 30 seconds, stir

* Microwave for 30 seconds, stir

* Strain into chilled bowl

* Chill overnight in fridge or in freezer for 15 to 20 minutes

* Add to ice cream maker

* Alternatively cool in fridge, mix every 10 to 15 minutes.

P a g e | 16

Salted Caramel Flax Brownies (32g Carbs per tray, 1g Carbs per Brownie) from

http://www.ibreatheimhungry.com/2012/02/salted-caramel-flax-brownies-low-carb.html

Ingredients:

* 2 cups flax meal

* 1/2 cup cocoa powder


* 1/4 tsp kosher salt

* 3 tsp stevia powder

* 1/2 cup smooth almond butter

* 2 eggs

* 1/4 cup coconut oil

* 2 tbsp chocolate flavored syrup

* 1 1/2 cup smooth almond butter

* 6 tbsp torani caramel syrup

* 2 tsp stevia

Instructions:

* In medium bowl combine flax meal, cocoa powder, baking powder, kosher salt, stevia. Mix well.

* In a separate bowl, combine almond butter and eggs. Mix until smooth

* Mix in the coconut oil and chocolate syrup with other wet ingredients

* Gradually add dry ingredients to wet, mixing to incorporate.

* Press the batter into a greased (with coconut oil) pan to even out thickness (13" x 9" preferred)

* Bake for 15 mins at 350 degrees

Instructions Caramel:

* Combine 1 1/2 cup almond butter, torani caramel syrup, and stevia. Mix well

*Press onto cooled brownies

* Can stack brownie + caramel up to 4 times, sprinkle kosher salt on top

Chocolate Chip Cookies (2g Carbs) from

http://www.reddit.com/r/keto/comments/k6hsc/food_porn_recipe_almond_flour_chocolate_chip/

Ingredients:

* 1 1/4 cup almond flour

* 1/4 tsp ground cinnamon

* 1/4 tsp baking soda

* 1/4 tsp salt

* 1/4 tsp Xanthan gum

* 1/4 cup granulated Splenda

* 1/4 cup melted butter

* 1/2 tbsp pure vanilla extract

* 1/2 cup low carb chocolate chips

Instructions:

* Combine all ingredients except chocolate chips in a bowl and mix well

* Add chocolate chips to cookie dough

* Refrigerate for 20 - 30 mins

* Put dough on cookie sheet greased with coconut oil. Bake for 7 - 10 minutes at 350 degrees

P a g e | 17

Keto Cake (50g Carbs per Cake, 5g Carbs per serving) from

http://www.reddit.com/r/keto/comments/t7uxy/let_them_eat_cake_26g_net_carbs_keto_cake/

Ingredients:

* 1 cup splenda

* 3/4 cup butter

* 1/4 cup heavy cream

* 1/4 cup almond milk

* 1 tsp vanilla

* 1 1/2 cup almond flour


* 1/4 tsp salt

* 2 tsp baking powder

Instructions:


* Melt butter

* Mix in splenda

* Add eggs one at a time and beat until mostly smooth

* Add cream and coconut milk

* In separate bowl mix almond flour, coconut flour, salt, and baking powder

* Slowly add dry to wet ingredients, mix until fully incorporated

* Bake at 350 degrees for 30 minutes

Chocolate Cheesecake (287 Calories, 2g Carbs, 29g Fat, 8g Protein) from

http://thelowcarbrecipes.com/dessert/carb-chocolate-cheesecake-baseless/

Ingredients:

* 600g cream cheese

* 4 large eggs

* 10 tsp canderel granular

sweetener

* 100ml fresh single cream

* 135g mascarpone

* 60ml sour cream

* 50g cocoa powder

* 1 tsp vanilla extract

Instructions:

* mix cream cheese until soft

* mix in mascarpone

* mix in sour cream

* mix in single cream

* mix in eggs, sweetener and vanilla

* sieve cocoa powder into mixture, and mix until well incorporated

* put in circular cake pan, bake for 20 minutes

* cool for 1+ hours

P a g e | 18

Chocolate Mousse (235 calories, 5.65g) from

http://www.healthyindulgences.net/2011/08/healthy-decadent-chocolate-mousse-sugar.html

Ingredients:

* 1/4 cup brewed coffee

* 1/4 cup half and half

* 1/2 tsp vanilla extract

* 3/12 ounces unsweetened

chocolate

* 3 tbsp truvia + 4 packets of

splenda OR

* 3 tbsp erythritol + 2 tsp xylitol +

1/8 tsp NuNaturals pure

* 2 eggs room temp

* 2 oz cream cheese

Instructions:

* Chop chocolate very finely

* Heat coffee and half and half in microwave for 50s

* Add coffee, sweeteners, chocolate, and vanilla to blender

* Blend for one minute or until chocolate is melted

* Add eggs and cream cheese, blend.

* Pour into serving glasses, chill for 3 -4 hours

* Top with heavy cream or cool whip

* Garnish as desired

Perfect Artificial Sweetener (0g Carbs) from

http://justsayingno.com/2009/03/22/the-ultimate-sugar-free-sweetening-blend/

Ingredients:

* 1 part powdered erythritol

* 1 part inulin

* 1 part stevia (1 tsp stevia = 1 cup inulin or erythritol)

Makes artificial sweetener that is very similar to real sugar. FOR BAKING ONLY!

P a g e | 19

Chocolate Cake 12.7g Carbs for 1/10th of cake) from

http://www.healthyindulgences.net/2009/05/healthy-chocolate-cake-with-secret.html

Ingredients Cake:

*15 oz can unseasoned black

beans

* 5 large eggs

* 1tbsp vanilla extract

* 1/2 tsp sea salt

* 6 tbsp coconut oil

* 3/4 cup erythritol + 1/2 tsp

stevia extract

* 6 tbsp cocoa powder



* 1/2 tsp baking soda

* 1 tbsp water

Ingredients Butter Cream:

* 1/2 cup unsalted butter

* 1/4 cup + 1 tbsp erythritol

* 5 - 6 tbsp cocoa powder

* 2 tbsp half & half or coconut milk

* 1 tsp pure vanilla extract

* Pinch of salt

* Stevia extract to taste

Instructions Cake:

* Grease pan with coconut oil, dust inside of pan with cocoa

* Cut round of parchment paper and line bottom of pan

* Grease parchment paper with coconut oil

* Drain and rinse beans

* Place beans, 3 eggs, vanilla, stevia, and salt in blender

* Blend until beans are completely liquefied

* Whisk together cocoa, baking soda, and baking powder.

* Beat butter with erythritol until lightly fluffy

* Add remaining eggs to butter mixture

* Beating for a minute after each

* Pour bean batter into egg mixture and mix

* Stir in cocoa power and water

* Beat on high for one minute or until smooth

* Put batter into pan

* Bake for 40 - 45 minutes at 325 degrees

* Let cool until cake reaches room temperature

* Let cake sit over night

* Frost before serving

Instructions Butter Cream:

* Cream the butter in a small bowl until fluffy

* Powder erythritol in coffee grinder until extremely fine

* Let sweetener settle in grinder

* Stir sweetener into butter with spatula, then beat until smooth

* Slowly blend in cocoa powder, vanilla, and sea salt

* Beat in half and half

* Add stevia, starting with 1/16 teaspoon if needed

P a g e | 20

Ketchup (0g Carbs) from

http://www.marksdailyapple.com/alternative-healthy-condiment-recipes/#axzz1trAwQlgn

Ingredients:

* 6oz tomato paste

* 2/3 cup apple cider vinegar

* 1/3 cup water

* 2 tbsp onions

* 2 cloves garlic

* 1 tsp salt

* 1/8 tsp ground all spice


* 1/8 tsp pepper

Instructions:

* Blend until mixture is smooth

Sugar Free Ketchup (0g Carbs) from

http://www.ibreatheimhungry.com/2012/01/sugar-free-ketchup.html

Ingredients:

* 1 28oz can tomato puree

* 1/2 cup white vinegar


* 1/2 tsp whole cloves

* 1/4 tsp cayenne pepper

* 1/2 tbsp dehydrated onions

* 1 inch piece cinnamon stick,

broken

* 4 packets stevia

Instructions:

* Add tomatoes, cayenne, and stevia to pan and bring to a boil

* Reduce heat to a simmer until sauce is reduced by half

* In another sauce pan combine onion, vinegar, cinnamon, cloves, and celery salt.

* Bring to a boil, remove from haet

* Strain out soldis

* Add strained vinegar and salt to tomato mixture

* Simmer for 20 - 30 minutes or until desired consistency

* Blend if required

P a g e | 21

BBQ Sauce (0g Carbs) from


Ingredients:

* 3 strips bacon

* 1 small onion

* 1 clove garlic

* 1 6oz can tomato paste

* 1 tsp liquid smoke

* 1/2 cup apple cider vinegar

* 1/2 cup water

* 1/4 cup homemade ketchup

* 3 tbsp mustard

* 1 tbsp Worcestershire sauce

* 1 pinch ground cloves

* 1 pinch cinnamon

Instructions:

* Fry bacon until cooked through

* Add onions and cook on medium heat until onions start to brown

* Add garlic and cook for 1 minute

* Mix in all other ingredients and simmer for 30 mins

Smoky Tomato and Mango BBQ Sauce (0g Carbs) from

http://www.ibreatheimhungry.com/2012/02/sugar-free-smoky-tomato-mango-bbq-sauce.html

Ingredients:

* 2 cups tomato puree

* 1/4 cup homemade ketchup

* 1/2 cup white vinegar

* 1/4 cup Dijon mustard

* 1 tbsp liquid smoke

* 1 tbsp apple cider vinegar

* 1 tsp fish sauce

* 1 lemon, juiced

* 1 tbsp Texas Pete hot sauce

* 2 tbsp dehydrated onions

* 1 tbsp ground coriander


* 1 tsp cayenne pepper

* 1 tsp smoke paprika

* 1 tbsp garlic powder

* 1 tbsp stevia powder

* 1 tsp salt

* 1/2 tsp allspice

* 1/2 tsp cinnamon

* 1/2 tsp cardamom powder


* 1 tsp ground ginger

* 1 tbsp sugar free mango syrup

Instructions:

* Combine all ingredients in a saucepan

* Reduce for 30 minutes or until correct consistency

* Taste and adjust as needed

P a g e | 22

Mayonnaise (0g Carbs) from


Ingredients:

* 2 large egg yolks

* 2 tbsp fresh lemon juice

* 2 tbsp water

* 1 tsp dry mustard

* 1 tsp salt

* 1 cup coconut oil

Instructions:

* heat the egg yolks, lemon juice, and water in small skillet over very low heat

* stir constantly

* once thick remove from heat, and place pan in cold water, continue stirring

* scoop mixture into food processor

* blend for a few seconds, let sit 5 minutes to cool

* add remaining dry ingredients and blend on low speed

* drizzle oil slowly into mixture until all ingredients are combined

Taco Seasoning (0g Carbs) from

http://allrecipes.com/recipe/taco-seasoning-i/

Ingredients:

* 1 tbs chili powder


* 1/4 tsp onion powder

* 1/4 tsp crushed red pepper flakes

* 1/4 tsp dried oregano

* 1 1/2 tsp ground cumin

* 1 tsp sea salt

* 1 tsp black pepper

Instructions:

* mix all ingredients together

P a g e | 23

Cheese Taco Shell (0g Carbs) from

http://cavemanketo.com/2012/02/22/playing-with-cheese-cheddar-taco-shells/

Ingredients:

* Cheese slices

Instructions:

* Place cheese slices on parchment paper in a taco shell shape

* Microwave until cheese stops boiling

* Open microwave and use parchment paper to form molten cheese into a taco shell shape

* Let cool

Almond Buns (373 Calories, 4g Carbs, 35g Fat, 10g Protein) from

http://cavemanketo.com/2012/02/15/faux-bread-quest-holy-grail-almond-buns/

Ingredients:

* 3/4 cup almond flour

* 2 large eggs


* 1 tsp salt

* 1.5 tsp splenda (optional)

* 1.5 tsp baking powder

Instructions:


* Combine dry ingredients (add splenda if for breakfast)

* Whisk in the eggs

* Melt butter and add whisk into mixture

* Divide mixture into 6 even parts in a muffin top pan (or equivalent)

* Bake for 12-17 minutess at 350 degrees

* Let cool on wire rack

Bagel (221 calories, 5.5 carbs, 17g fat, 10g protein per bagel) from

http://mariahealth.blogspot.ca/2012/05/bagels-and-why-no-wheat.html

P a g e | 24

Ingredients:

* 1/4 cup coconut oil


*1/4 cup unflavored why protein

* 5 eggs

* 1/2 tsp celtic sea salt


* 1 tsp xanthan gum

Instructions:

* Preheat over to 375 degrees

* blend eggs, coconut oil, salt, and spices

* In a separate bowl mix coconut flour, why protein, baking powder, and anthan gum

* blend dry mixture into wet until smooth

* great dodnut pan and bake for 15 minutes

keto cookbook v1.2

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