the complete keto diet cookbook for beginners 2019: quick & easy recipes for busy people on the...

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


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


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


Thisisagreatwaytouseupthebountyofzucchiniduringthesummerseason.You'regoingtolovethiseasycheesecasserole!


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


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


ThisAsian-styleomeletwithcauliflowerisfullofhealthyketofoods.Youcanaddsomechilliforanextrakick,ifdesired.


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.


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


Thesefrittersarequickandeasytowhipupfordinner.Servewithadollopofsourcream,ifdesired.Youcanservethemasaside,too.


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


Aketogenicdinnerdoesn'thavetobecomplicated.Simpleingredients–chicken,lemon,garlic.Minimalwork—maximumpay-off!


1poundchickendrumettes1tablespoonoliveoil2tablespoonsbutter,melted1garliccloves,slicedFreshjuiceof1/2lemon2tablespoonswhitewineSaltandgroundblackpepper,totaste1tablespoonfreshscallions,choppedDirections

Startbypreheatingyourovento440degreesF.Placethechickeninaparchment-linedbakingpan.Drizzlewitholiveoilandmeltedbutter.

Addthegarlic,lemon,wine,salt,andblackpepper.

Bakeinthepreheatedovenforabout35minutes.Servegarnishedwithfreshscallions.Enjoy!

11.EasyTurkeyCurry


Gingerpowderisloadedwithhealthbenefits,whileacurrypastemakesyourfoodtastessogood.Youcanalsoaddherbedsalt,paprika,chives,andotherspiceblends.


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



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


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.


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


Thisdeliciouslow-carbpizzaismuchbetterthantakeout.Othertoppingideasincludepepperoni,spinach,onion,andmarinarasauce.Enjoy!


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


Thisno-noodlechickensoupisheartyanddeliciouswhenit’scoldoutside.Itwillbeahugehitduringthewinterseason!


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


ThekeytothisrecipeistocrushtheporkrindsinaZiplocbagbyhand,sinceweneedapanko-liketexture.Asimpletomatosaucegoesalongverywellwithchicken.


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.


8chickenwings2tablespoonsghee,meltedTheMarinade:2garliccloves,minced1/4cupleeks,chopped2tablespoonslemonjuiceSaltandgroundblackpepper,totaste1/2teaspoonpaprika1teaspoondriedrosemaryDirections

Thoroughlycombineallingredientsforthemarinadeinaceramicbowl.Addthechickenwingstothebowl.

Coverandallowittomarinatefor1hour.

Then,preheatyourgrilltomedium-highheat.Drizzlemeltedgheeoverthechickenwings.Grillthechickenwingsfor20minutes,turningthemperiodically.

Taste,adjusttheseasonings,andservewarm.Enjoy!

19.Mexican-StylePorkTacos


Youcouldservethisporkmixtureonabedofzucchininoodles.Otherpopularfixingsincludeshreddedcheese,guacamole,Tabascosauce,mustard,tomato,andbellpeppers.


6ouncesgroundpork4ouncesgroundturkeySeasaltandgroundblackpepper,totaste1tablespoonlard4tablespoonsroastedtomatillosalsa12lettuceleaves4tablespoonsfreshcilantro,chopped4tablespoonssourcreamDirections

Inamixingbowl,thoroughlycombinethegroundpork,turkey,salt,andblackpepper.

Meltthelardinaskilletovermedium-highheat.Oncehot,cookthemeatmixturefor5to6minutes,crumblingwithafork.

Addtheroastedtomatillosalsaandstirtocombinewell.

Toassemblethetacos,dividethesalsa-meatmixturebetweenlettuceleaves.Topwithcilantroandsourcream.Makewrapsandserveimmediately.

20.PorkCutletsinChiliTangySauce


Theseporkcutletsareperfectlyseasonedandcookedwithlotsofherbs.Finally,theyareservedwithaspicysherrysauce.


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


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


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



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


Ifyouareshortontime,theseporkchopswithcheese,spicesandbutterarefasterthanorderingtakeout.Youcanuseanyfull-fat,firmcheeseofyourchoice.


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


Youcanuseaslowcookertocookthissoup;cookonhighfor4hoursoruntilthemeatisfork-tender.Youcanalsoaddbeefchuckroastorribsandcookitalltogether.


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


Youcanmarinateporkforafoolprooftenderloinifdesired.Professionalcooksaddabitoflemonjuicetothecabbagewhilecooking.


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


Porkshoulderistheperfectcutforthisrecipe;ithasagreatmeattofatratio.Servewithmashedcauliflowerandyouwillhaveaperfectketogenic,familymeal.


1teaspoonshallotpowder1teaspoonporcinipowder1teaspoongarlicpowder1/2teaspooncumin1/4teaspoonturmericpowder1cinnamonstick2driedKashmiriredchillies,roastedSeasaltandgroundblackpepper,totaste1poundporkshoulder1/2cupgroundporkrinds1/2cupParmesancheese,grated2eggs2tablespoonstallowDirections

Blendthespicestogetherwiththecinnamonandchilliesuntilyouhaveasmoothpaste.Rubthispasteallovertheporkshoulder.

Inabowl,combinetheporkrindswithparmesancheese.Inaseparatebowl,whisktheeggs.

Slicetheporkintosmallpieces;diptheporkintheeggandthen,coveritwiththeporkrindmixture.

Meltthetallowinaskilletovermedium-highheat.Cooktheporkfor2to3minutesperside.Bonappétit!

28.Italian-StyleSpicyMeatballs


Areyouinthemoodformeatballs?EnjoyallthesatisfyingflavorsofItaliancuisineinthesespicyandcheesymeatballs.


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


Thisistheperfectblendofdeliciousnessandcomfort.It'sagreatideaforthenextholiday.


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


Youcanservethesemushroomsastheperfectcomplementtoanyketodinneroracompletemeal,it’suptoyou.Inlessthan25minutesyoucanhaveagreatdishthateveryoneloves.


4ouncesgroundbeef2ouncesgroundporkKoshersaltandgroundblackpepper,totaste1/4cupgoatcheese,crumbled2tablespoonsRomanocheese,grated2tablespoonsshallot,minced1garlicclove,minced1teaspoondriedbasil1/2teaspoondriedoregano1/2teaspoondriedrosemary20buttonmushrooms,stemsremovedDirection

Combineallingredients,exceptforthemushrooms,inamixingbowl.Then,stuffthemushroomswiththisfilling.

Bakeinthepreheatedovenat370degreesFapproximately18minutes.Servewarmorcold.Bonappétit!

31.ShreddedBeefwithHerbs


Trysomethingauthenticandmakethisdishforthenextfamilygathering!Serveshreddedbeefoverketotacosorcauliflowerrice.


1tablespoonoliveoil1poundribeye,cutintostrips2tablespoonsricewine1/4cupbeefbonebrothSeasaltandgroundblackpepper,totaste2tablespoonsfreshparsley,finelychopped2tablespoonsfreshchives,finelychopped2chipotlepeppersinadobosauce,chopped1garlicclove,crushed2small-sizedripetomatoes,pureed1yellowonion,peeledandchopped1/2teaspoondrymustard1teaspoondriedbasil1teaspoondriedmarjoramDirections

Heattheoilinapanovermedium-highheat.Searthebeeffor6to7minutes,stirringperiodically.Workinbatches.

Addtheremainingingredients,reducetheheattomedium-lowandletitcookfor40minutes.

Shredthebeefandserve.Bonappétit!

32.ChineseGroundBeefSkillet


Whenyoufancyabeefstir-frywithAsianflavors,trythisrecipe.ThekeyingredientstothebestChinesefoodincludesoysauce,ricewine,andbrownmushrooms.


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


Sometimesyoujustwantasimplesaladforlunch.Youcanmakeasatisfyingketosaladfromstarttofinishinunder20minutes.


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.


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


Beefstewmeatiseasiertosliceifit’spartiallyfrozen.Sautéingthegarlicandonionwillhelpdefinetheiruniquetastebutyoucanskipthisstepifyouareinahurry.


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


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


IcreatedthissaladafterfallinginlovewithSurströmming(SwedishforalightlysaltedfermentedBalticSeaherring).Thismakesaperfectholidaysaladaswell.


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.


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


Codmayreplacethesnapper,andotherketoveggiesmaybeused,suchasgreenbeansorbellpeppers.SnapperisaleansourceofproteinthatisloadedwithvitaminA,potassium,omega-3fattyacids,andessentialminerals.


1teaspoonsesameoil1/2cupscallions,thinlysliced1/2teaspoonfreshginger,grated1/2teaspoongarlic,crushed1teaspoonredcurrypaste2wholestaranise1teaspoonsmokedpaprika2ripetomatoes,crushedCoarseseasaltandgroundblackpepper,totaste1poundsnapper,cutintobite-sizedpiecesDirections

Heattheoilinapotovermoderateheat.Cookthescallionuntiltenderandaromatic;now,addgingerandgarlicandcookanadditional40seconds,stirringfrequently.

Addtheremainingingredientsandreducetheheattomedium-low.Letitsimmerfor15minutesoruntilthefishflakeseasilywithafork.Bonappétit!

40.SalmonCurrywithaTwist


Asforseasonings,somepeopledonotpreferstrongspices,astheyliketokeepthesalmonflavordominant.Youcanalsoaddgarammasalaandginger-garlicpastetothiscurry.


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.


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


Alaskancodfilletswithmustardcreamsauceisaneasyrecipethatdeliversthebestflavorsfromcommoningredients.It’sperfectforanytypeofketogenicdiet.


1tablespooncoconutoil4AlaskancodfilletsSaltandfreshlygroundblackpepper,totaste6leavesbasil,chiffonadeMustardCreamSauce:1teaspoonyellowmustard1teaspoonpaprika1/4teaspoongroundbayleaf3tablespoonscreamcheese1/2cupGreek-styleyogurt1garlicclove,minced1teaspoonlemonzest1tablespoonfreshparsley,mincedSeasaltandgroundblackpepper,totasteDirections

Heatcoconutoilinapanovermediumheat.Searthefishfor2to3minutesperside.Seasonwithsaltandgroundblackpepper.

Mixallingredientsforthesauceuntileverythingiswellcombined.Topthefishfilletswiththesauceandservegarnishedwithfreshbasilleaves.Bonappétit!

43.SmokedHaddockFishBurgers


ThescallionsandParmesaninthiseasyhaddockburgerrecipepairwonderfullywithchilipowder.Serveonketoburgerbuns,ifdesired.


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


Youcanmakethisgo-toomeleteverymorningtowakeupyourmetabolism.Youcanusedifferentfillingssuchasbacon,ham,peppers,orspinach.Inaddition,breakfastisreadyinlessthan10minutes.


2teaspoonsghee,roomtemperature4eggs,whisked4tablespoonsgoatcheese1teaspoonpaprikaSeasaltandgroundblackpepper,totasteDirections

Meltthegheeinapanovermediumheat.

Addthewhiskedeggstothepanandcoverwiththelid;reducetheheattomedium-low.

Cookfor4minutes;now,stirinthecheeseandpaprika;continuetocookanadditional3minutesoruntilcheesehasmelted.

Seasonwithsaltandpepperandserveimmediately.Enjoy!

45.DillyBoiledEggswithAvocado


Nothingbeatsaclassic!Theonlythingbetterthanboiledeggsisperfectlyboiledeggsservedwithfreshavocadoslices.


6eggs1/2teaspoonkoshersalt1/2teaspoongroundblackpepper1/2teaspooncayennepepper1/2teaspoondrieddillweed1avocado,pittedandsliced1tablespoonlemonjuiceDirections

Placetheeggsinapanofboilingwater;then,cookoverlowheatfor6minutes.

Peelandhalvetheeggs.Sprinkletheeggswithsalt,blackpepper,cayennepepper,anddill.

Serveonindividualplates;drizzletheavocadosliceswithfreshlemonjuiceandservewitheggs.Enjoy!

46.Greek-StyleFrittatawithHerbs


Mediterraneaningredientsmakethisfrittataabreakfaststapleduringthesummermonths.However,youcanservethisimpressivedishonanyoccasion.


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


Eggsinaspicycoconutgravy!Makethisdeliciousmelangeofeggs,tomatoes,andsouthernspicesforlunchordinner.


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


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


BrusselssproutsareloadedwithvitaminK,fiber,andantioxidants.Sesameoilishelpfulinloweringbloodsugarlevels.


3/4poundBrusselssprouts,cleanedandhalved2tablespoonssesameoil1teaspoondriedparsleyflakes1sprigdriedthymeKoshersaltandgroundblackpepper,totaste6ouncesColbycheese,shreddedDirections


Lightlygreaseabakingpanwithanonstickcookingspray.ArrangetheBrusselssproutsonthebakingpan.Drizzlethemwithpeanutoil.

Tosswithparsley,thyme,salt,andblackpepper.Roastinthepreheatedovenapproximately18minutes.

AddColbycheeseandroastanadditional3minutes.Serveimmediately.Enjoy!

50.Cauliflower,CheeseandEggFatBombs


Thesefatbombsaren’tjustdelicious,they’reinexpensive,diet-friendly,andkid-friendly!Theydeserveaspotonyourholidaytable!


1/2poundcauliflower,cutintoflorets1/2cupporkrinds,crushed1/4cupalmondflour1/2cupRomanocheese,grated2eggs,beatenDirections

Boilthecaulifloweruntiltender;drainwell.Then,mixthecauliflowerwithporkrinds,almondflour,Romanocheese,andeggs;shapethemixtureintobite-sizedballs.

Arrangetheballsinaparchment-linedbakingpan.

Bakeinthepreheatedovenat345degreesFapproximately28minutes.Servewarmorcoldandenjoy!

51.DoubleCheeseandSausageBalls


It’seasytomakeadeliciousketoappetizerinlessthan20minutes.Ifyoulovebreakfastsausageandcheese,thisistheperfectbiteforyou!


1/2poundbreakfastsausage1/2cupalmondflour1/2cupColbycheese,shredded4tablespoonsRomanocheese,freshlygrated1egg1garlicclove,pressed2tablespoonsfreshchives,minced

Directions

Thoroughlycombineallingredientsinamixingbowl;mixuntileverythingiswellincorporated.

Shapethemixtureintoballsandarrangethemonaparchment-linedcookiesheet.Bakeinthepreheatedovenat360degreesFforabout18minutes.

Servewarmorcold.Bonappétit!

VEGETARIAN

52.MexicanInspiredStuffedPeppers


Thesevegetarianstuffedpeppersarefilledwithcheese,eggs,andspices,then,cookedinthetomato-mustardsauce.Youcanpar-boilingbellpeppersinasalted,boilingwaterinthebeginning.


3bellpeppers,halved,seedsremoved3eggs,whisked1cupMexicancheeseblend1teaspoonchilipowder1garlicclove,minced1teaspoononionpowder1ripetomato,pureed1teaspoonmustardpowderDirections

Startbypreheatingyourovento370degreesF.Spritzthebottomandsidesofabakingpanwithacookingoil.

Inamixingbowl,thoroughlycombinetheeggs,cheese,chilipowder,garlic,andonionpowder.Dividethefillingbetweenthebellpeppers.

Mixthetomatoeswithmustardpowderandtransferthemixturetothebakingpan.Coverwithfoilandbakefor40minutes,untilthepeppersaretenderandthefillingisthoroughlyheated.Bonappétit!

53.FrittatawithAsparagusandHalloumi


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


Herearepicnic-worthyvegetarianbites!Asiagocheeseaddsagreatfirmnesstotheseavocadoshellslikeagluethatholdseverythingtogether.


2avocados,pittedandhalved4eggsSeasaltandfreshlygroundblackpepper,totaste1cupAsiagocheese,grated1/2teaspoonredpepperflakes1/2teaspoondriedrosemary1tablespoonfreshchives,choppedDirections

Cracktheeggsintotheavocadohalves,keepingtheyolksintact.Sprinklewithsaltandblackpepper.

Topwithcheese,redpepperflakes,androsemary.Arrangethestuffedavocadohalvesinabakingpan.

Bakeinthepreheatedovenat420degreesFforabout15minutes.Servegarnishedwithfreshchives.Enjoy!

55.Two-CheeseZucchiniGratin


Ifyoufindyourgratinwateryafterthe40minutes,turnthetemperatureto350degreesFandbakefor10minuteslonger.Letitsitatleast20minutesbeforeslicingandserving.


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


ThisItalian-inspiredsoupisloadedwithantioxidantandnutrientdensevegetablesaswellasvarousaromatics.


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


Thisvegetarianbakeisoverflowingwithcheeseandkale;it’ssocomfortingandappetizing.Youcanuseyourfavoritekindofcheese.Enjoy!


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.


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


Youcanuseiceberglettuceorevenspinachandchardinthisrecipe.Preparethissimplerecipeaheadoftimeandenjoyyourpartytothefullest.


10Bostonlettuceleaves,washedandrinsedwell1tablespoonlemonjuice,freshlysqueezed10tablespoonscreamcheese10thinhamslices1tomato,chopped1redchilipepper,choppedDirections

Drizzlelemonjuiceoverthelettuceleaves.Spreadcreamcheeseoverthelettuceleaves.Addahamsliceoneachleaf.

Dividechoppedtomatoesbetweenthelettuceleaves.Topwithchilipeppersandarrangeonaniceservingplatter.Bonappétit!

61.RanchandBlueCheeseDip


Thistangydippingsaucegoesperfectlywithchickenwingsorvegetablesticks.Getyourappetizerrightwiththisquickandeasyrecipe!


1/2cupGreek-styleyogurt1cupbluecheese,crumbled1/2cupmayonnaise1tablespoonlimejuiceFreshlygroundblackpepper,totaste2tablespoonsranchseasoningDirections

Inamixingbowl,thoroughlycombineallingredientsuntilwellincorporated.

Servewellchilledwithyourfavoriteketodippers.Bonappétit!

62.RanchChickenWings


Thebestpart,thesewingsareeasytomakeandcustomizabletoyourpersonaltastepreferences.Yourguestswillbecomingbackformore.


2poundschickenwings,patdryNonstickcookingspraySeasaltandcayennepepper,totasteRanchDressing:1/4cupsourcream1/4cupbuttermilk1/2cupmayonnaise1/2teaspoonlemonjuice1tablespoonfreshparsley,minced1clovegarlic,minced2tablespoonsonion,finelychopped1/4teaspoondrymustardSeasaltandgroundblackpepper,totasteDirections


Spritzthechickenwingswithacookingspray.Sprinklethechickenwingswithsaltandcayennepepper.Arrangethechickenwingsonaparchment-linedbakingpan.

Bakeinthepreheatedovenfor50minutesoruntilthewingsaregoldenandcrispy.

Inthemeantime,makethedressingbymixingalloftheaboveingredients.Servewithwarmwings.

63.ColbyCheese-StuffedMeatballs


Mozzarellacubestuckedinsidemeatballs!Servethesemeatballsonabedoffreshzucchininoodles(zoodles).Yummy!


1/2poundgroundpork1poundgroundturkey1garlicclove,minced4tablespoonsporkrinds,crushed2tablespoonsshallots,chopped4ouncesmozzarellastringcheese,cubed1ripetomato,pureedSaltandgroundblackpepper,totasteDirections

Inamixingbowl,thoroughlycombineallingredients,exceptforthecheese.Shapethemixtureintobite-sizedballs.

Press1cheesecubeintothecenterofeachball.

Placethemeatballsonaparchment-linedbakingsheet.Bakeinthepreheatedovenat350degreesFfor18to25minutes.Bonappétit!

64.CheeseandArtichokeDip


Thispopulardipcomestogetherinlessthan25minutes.Andwhocaneversaynotothiscreamygoodness?


10ouncescannedartichokehearts,drainedandchopped6ouncescreamcheese1/2cupGreek-styleyogurt1/2cupmayo1/2cupwater2clovesgarlic,minced20ouncesMonterey-Jackcheese,shreddedDirections


Combinealloftheingredients,exceptfortheMonterey-Jackcheese.Placethemixtureinalightlygreasedbakingdish.

TopwiththeshreddedMonterey-Jackcheese.Bakeinthepreheatedovenfor17to22minutesoruntilbubbly.Servewarm.

65.ItalianCheeseCrisps


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


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


Whosaysstuffedpeppersmustbereservedforlunchtime?Theseminispicybiteswilldelightyourguests!


2teaspoonsoliveoil1teaspoonmustardseeds5ouncesgroundturkeySaltandgroundblackpepper,totaste10minibellpeppers,cutinhalflengthwise,stemsandseedsremoved2ouncesgarlicandherbseasonedchevregoatcheese,crumbledDirection

Heattheoilinaskilletovermedium-highheat.Oncehot,cookmustardseedswithgroundturkeyuntiltheturkeyisnolongerpink.Crumblewithafork.Seasonwithsaltandblackpepper.

Laythepepperhalvescut-side-uponaparchment-linedbakingsheet.Spoonthemeatmixtureintothecenterofeachpepperhalf.

Topeachpepperwithcheese.Bakeinthepreheatedovenat400degreesFfor10minutes.Bonappétit!

DESSERTS

68.AlmondButterandChocolateCookies


Thisisnobake,keto-friendly,andsimpledessertforanyoccasion!Usecoconutoilcookingspraytolightlygreaseabakingsheet;itwillallowyoutoeasilycutandremovethesquaresfromthebakingsheet.


1stickbutter1/2cupalmondbutter1/2cupMonkfruitpowder3cupsporkrinds,crushed1teaspoonvanillaextract1/4teaspoongroundcinnamon1/2cupsugar-freechocolate,cutintochunks1/2cupdoublecreamDirections

Inapan,meltthebutter,almondbutter,andMonkfruitpowderovermediumheat.

Now,addthecrushedporkrindsandvanilla.Placethebatteronacookiesheetandletitcoolinyourrefrigerator.

Meanwhile,inasmallsaucepanovermediumheat,meltthechocolateanddoublecream.Addthechocolatelayeroverthebatter.

Allowittochillcompletelybeforeslicingandserving.Bonappétit!

69.BasicOrangeCheesecake


Thischeesecaketasteslikeeverythingyouloveaboutholidayseasonbutwithouttoomanycaloriesandsugar.Inaddition,thisdessertdoesn’trequireyoutospendhoursinthekitchen.


Crust:1tablespoonSwerve1cupalmondflour1stickbutter,roomtemperature1/2cupunsweetenedcoconut,shreddedFilling:1teaspoonpowderedgelatin2tablespoonsSwerve17ouncesmascarponecream2tablespoonorangejuiceDirections

Thoroughlycombinealltheingredientsforthecrust;pressthecrustmixtureintoalightlygreasedbakingdish.

Letitstandinyourrefrigerator.

Then,mix1cupofboilingwaterandgelatinuntilalldissolved.Pourin1cupofcoldwater.

AddSwerve,mascarponecheese,andorangejuice;blenduntilsmoothanduniform.Pourthefillingontothepreparedcrust.Enjoy!

70.PeanutButterandChocolateTreat


Youcanmakethisdessertinadvanceandstoreitinthefreezeruntilreadytoeat.Enjoyalltheflavorwithoutguilt!


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.


1/3cupcranberries1½cupscoconutflakes,unsweetened1/2cupbutter,melted1/2teaspoonliquidSteviaDirections

Mixallingredientsinyourfoodprocessoruntilwellcombined.Pressthebatterintoabakingsheet.

Refrigeratefor1hour.Cutintobarsandservewellchilled.

72.PeanutandButterCubes


Withitssoftandcrunchytexture,thesepeanutcubesareadessertlover’sdream.Youjustcan’tgetenoughofthem.


1stickbutter1/3cupcoconutoil1vanillapaste1/4teaspooncinnamonpowder2tablespoonsMonkfruitpowderApinchofcoarsesalt1/2cuppeanuts,toastedandcoarselychoppedDirections

Microwavethebutter,coconutoil,andvanillauntilmelted.Addcinnamonpowder,Monkfruitpowder,andsalt.

Putthechoppedpeanutsintoasiliconmoldoranicecubetray.Pourthewarmbuttermixtureoverthepeanuts.

Placeinyourfreezerfor40to50minutes.Bonappétit!

73.EasiestBrowniesEver


Ifyoudonotwanttouseamicrowave,justbringwatertoasimmer.Placetheheatproofbowloverthepotwithhotwater;makesurethewaterdoesn'ttouchthebowl.Placethechocolateinthebowlandstirperiodicallyuntilitismelted.


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


Theperfectpartycake,Irishcreamcheesecakeisaclassicdessertthateveryonewilllove.Itmakesaneasybirthdaycake,too.


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


Alltheingredientsaremixedtogether,andthenyourcakescookinthemicrowaveforabout1minute.Inaddition,thereareendlessvarietiesofflavors;youcanaddfruits,cocoa,chocolate,anddifferentspices.Easy!


4tablespoonspsylliumhuskflour2tablespoonsgroundflaxseed5tablespoonsalmondflour4tablespoonsMonkfruitpowderApinchofsaltApinchofgratednutmeg1teaspoonbakingsoda4tablespoonsfull-fatmilk1teaspoonvanillapasteDirections

Thoroughlycombinealloftheaboveingredientsinlightlygreasedmugs.

Then,microwaveyourcakesfor1minute.Bonappétit!

the complete keto diet cookbook for beginners 2019: quick & easy recipes for busy people on the...

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