Transcription

RECIPE EBOOK

Table of ContentsAvocado Breakfast BowlCauliflower Carbonara Skillet Under 10 CarbsFlaxseed CrackersHealthy Chicken SaladKeto Poke with Ahi Tuna and CitrusLow Carb BreadMacadamia Nut Fatty Tuna SaladOne Minute Keto MayoSmoked Salmon Pate with Cucumber010203040506070809Bone Broth to Crush InflammationSpring Keto Stew with VenisonTom Yum Kung (Thai Seafood Soup)101112Easy Ketogenic Breakfast TacosThe Keto Almond Butter BurgerKeto Power Breakfast with Green SauceTuna Zoodle Casserole13141516Chocolate Chip Keto CookieLow-Carb Acai Almond Butter SmoothieLow Carb Lemon Cashew CookiesMacadamia Nut Fat Bomb17181920

Avocado Breakfast BowlINGREDIENTS1 avocado, halvedand the stoneremoved1 tbsp. salted butter3 large free rangeeggs3 rashers of bacon,cut into smallpiecesPinch of saltPinch of blackpepper20 minutes1 servingSidesInstructions:1. Start off by scooping out most of the avocado flesh, leaving about 1/2inch around the avocado.2. Place a large saucepan on a low heat and add in the butter. Whilst thebutter is melting, crack the eggs into a jug and beat them, adding apinch of salt and pepper.3. Add the bacon to one side of the pan and let them fry for a couple ofminutes on their own. Then add the eggs to the other side of the panand stir regularly as they scramble. The eggs and bacon should bothbe done 5 minutes after the eggs are added to the pan. If you find youeggs are done a little before the bacon, remove the scrambled eggsfrom the pan and place in a bowl.4. Mix the bacon pieces and scrambled eggs together in a bowl, thenspoon into the avocado bowls and get to eain’!

Cauliflower Carbonara Skillet Under 10 CarbsINGREDIENTS2.5 cups of frozenriced cauliflower8 slices bacon6 minced garliccloves1 tbsp. dried ItalianHerb seasoning1/2 tsp. salt1/2 cup cashew cream( 1/4 heavy cream 15 minutes2 servingsSides 1/4 cup gratedparmesan)Instructions:1. Heat a large skillet on medium heat.2 egg yolks2. Use a sharp knife or kitchen shears to cut bacon int 1/2 inch pieces.3. When the skillet is hot, add the bacon to the skillet.4. Cook, stirring occasionally until the bacon is mostly crispy, about6 minutes.5. Add the minced garlic.6. Stir well until the garlic begins to brown.7. Add in the cauliflower rice, salt and dried herbs.8. Stir well until rice is thawed out and any liquid it released evaporated.9. Add in the cashew creamer (heavy cream).10. When it begins to simmer stir until thickened, well combined andcreamy. Serve while hot.11. Top each serving with a fresh egg yolk and mix in. The hot cauliflowerrisotto with cook the raw yolk.12. The result is a delicious, creamy dish that everyone will love.13. No fuss, no grains, no dairy. Garnish with fresh herbs. I love basil on it!

Flaxseed CrackersINGREDIENTS1 cup flaxseed meal3 tbsp. olive oil1/4 cup apple cidervinegar1-2 tsp. water1/2 tsp. sea salt1 hour &10 minutes3 servingsSidesInstructions:1. In a bowl mix all of the ingredients. Mix until well combined. Let the mixsit for 20 minutes.2. Preheat oven on 300F convection bake (or 320F bake).3. Using a spatula transfer your flaxseed mix to a sheet of parchment paper.4. Cover with a second sheet and flatten.5. Use a rolling pin to continue to flatten until you have a square or shapethat is about 8x8.6. Remove the top sheet of parchment paper and move the bottom sheetwith dough on it to a baking pan.7. Pop in the oven and bake for 40-45 minutes until the center is firm,when you tap it it should feel solid.8. Remove from the oven and let cool to room temp.9. Transfer the parchment paper with cracker mass on it to a cuttingboard and with a large kitchen knife cut into squares to break intodesired shapes.

Healthy Chicken SaladINGREDIENTS2 cups leftovershredded chickenbreast2 cups cut, steamedgreen beans1/2 cup homemademayo (one minutemayo!)1/2 cup choppedpecans1/4 cup choppedcilantro1/4 cup basil leaves1/4 cup mint leaves1/2 tsp. salt1/2 tsp. white pepper10 minutes4 servingSInstructions:1. Cut and chop your herbs and pecans.2. Shred chicken and cut green beans.3. In a large bowl combine all the ingredients.4. Toss gently to mix it up.5. Enjoy, store for quick, healthy meals!Sides

Keto Poke with Ahi Tuna and CitrusINGREDIENTS8oz Yellow Fin Tuna(Ahi Tuna) Fillet1 tbsp. coconutaminos5 sprigs cilantroor Italian parsley(about 1/4 cupchopped)1/2 Haas avocado2 tbsp. sesame oil1 tbsp. sesame seeds1/4 cup pili nuts1 tsp. sea salt1/4 ruby redgrapefruit15 minutes2 servingsSidesInstructions:1. Cut your ahi into 1/4 inch cubes and place in a large bowl.2. Add in the coconut aminos, sesame oil and salt. Gently toss.3. Halve your grapefruit and cut out the sections, add them to your bowl.4. Mince your cilantro, add it to the bowl.5. Chop your pili nuts, dice your avocado, add both to the bowl.6. Gently toss to combine everything.7. Divide the ahi mix between two bowls and garnish with sesame seeds.Viola!

Low Carb BreadINGREDIENTS4 rounded tbsp. fineground almond meal1/4 tsp. baking soda1/4 tsp. salt1 large egg2 tbsp. fat (meltedcoconut oil, oliveoil, bacon fat etc.)2 tbsp. water(a splash more if30 minutes1 servingSidesthe mix seems thick)Instructions:1. In a small, shallow microwave safe container whisk together the flour,salt and baking soda.2. Make a well in the center and crack an egg open into it.3. Whisk well, then add in the fat and water while you continue whisking.4. Once it becomes frothy start making bigger circles with your whisk orfork to incorporate the flour mix.5. Mix well, getting all the edges and sides. You can use a spatula tomake sure you have it all mixed in.6. Tap the container down on the counter to settle the mix.7. Microwave on high for 90 seconds, or until the center is cooked (addcooking time in 30 second intervals).8. If you’re baking it, use a greased glass dish, and bake at 350F (or 325Fconvection) for 20 minutes.9. Run a spatula around the edges to separate and remove it from thecontainer.10. Pop it in the toaster for 3-4 minutes until crisp.11. Top with yummy things, enjoy!

Macadamia Nut Fatty Tuna SaladINGREDIENTS1-5 oz can Safe CatchAlbacore Tuna1 tbsp. Primal Kitchenmayo (or One MinuteKeto Mayo)1 tbsp. Dijon mustard(sugar free)1/4 cup halvedmacadamia nuts1 stalk green onion1 tsp. sesame oil9 slices cucumberSaltPepper10 minutes1 servingSidesInstructions:1. Open and drain tuna. Flake tuna into a bowl.2. Add in the mayo, mustard, sesame oil, salt and pepper. Mix well.3. Rough chop the macadamia nuts and add them to the bowl.4. Slice the green onion and add it to the bowl.5. Mix well.6. Slice a firm cucumber into 9 thin rounds. Use it to scoop up tuna salad!

One Minute Keto MayoINGREDIENTS3 large egg yolks1 tsp. mustard1 tsp. apple cidervinegar1/4 tsp. sea salt1/4 tsp. black pepper1 tsp. dried herbblend1/2 cup olive oil10 minutesSidesInstructions:1. Combine all of the ingredients in a large mason jar or measuring cup.2. Insert immersion blender (stick blender) and blend until thick and creamy.Perfect Keto Notes:Even with a simple recipe, it’s important to know where your ingredientscome from as well as the nutrient content. The homemade approachallows you to do this as you essentially choose what quality ingredientsgo into your recipe. Once you’ve tried this easy-to-make recipe, reachingfor the mayonnaise jar will be much simpler in the comfort of your ownhome!

Smoked Salmon Pate with CucumberINGREDIENTS4.5 oz of smokedsalmon5.5 oz cream cheese1/4 cup of heavycream1 Tbsp. lemon juice1 Tbsp. fresh chivesPinch of saltpINCH OF pepper30 minutes2 CucumbersInstructions:1. Begin by using a vegetable peeler or small knife to cut strips down theskin of the cucumbers, and then slice the cucumbers into 2 inch slices.2. Use a melon baller or a teaspoon, scoop out the flesh in the middle ofthe cucumber, leaving a small layer at the bottom of each cucumber cup.3. Next, grab your food processor and add in 3/4 of the smoked salmon,the cream cheese, heavy cream, lemon juice, salt, pepper and chives.Blitz everything for a couple of minutes, until the pâté is smooth.4. Then, chop up the remaining 1/4 of the smoked salmon into smallpieces and add to the pâté. This gives the pâté a little extra texture.5. Finally, fill each cucumber cup with a dollop of salmon pâté and serve!Alternatively, you can store them in an airtight container in the refrigeratorfor up to 2 days.12 cupsSides

Bone Broth to Crush InflammationINGREDIENTS3 Pastured ChickenCarcasses (or 4 lbspastured animalbones)10 cups of filteredwater2 tbsp. peppercorns1 lemon3 tsp. turmeric1 tsp. salt24 Hours2 tbsp. apple cidervinegarInstructions:1. Pre-heat oven to 400F. Place bones on a sheet pan and sprinkle withsalt. Roast for 45 minutes.2. Next, transfer them to the bowl of your slow cooker (or electric pressurecooker).3. Add in the peppercorns, bay leaves, apple cider vinegar and water.4. Cook on low for 24-48 hours.5. *For pressure cooking, cook on high for 2 hours, then change thepressure cooker function to slow cook and cook on low for 12 hours.6. When done, place a fine mesh sieve or strainer over a large bowl orpitcher. Carefully strain broth.7. Discard the bones, bay leaves and peppercorns.8. Distribute the broth between three mason jars, about 2 cups each.9. Mix in 1 tsp of turmeric to each jar and add 1-2 slices of lemon.10. Store in the fridge for up to 5 days.11. To heat, gently simmer stove top with a lemon slice.3 bay leaves12 servingsSoups & Stews

Spring Keto Stew with VenisonINGREDIENTS1lb stew meat,venison2 tbsp. olive oil orbutter1 bulb elephantgarlic1 cup shreddedpurple cabbage1 cup sliced celery1 tsp. salt1 tsp. pepper4 cups bone broth2 cups chopped thinasparagus2 bay leaves6 hours &20 minutes4 servingsSoups & StewsInstructions:1. Peel the elephant garlic and slice into 1/8 inch thin slices.2. Slice the cabbage and the celery.3. In a large skillet heat the olive oil or butter.4. Add in the garlic, celery, bay leaves and cabbage. Sauté until tender,about 6 minutes.5. Add in the venison, salt and pepper. Stir until the meat is browned.6. Transfer everything to a slow cooker.7. Add in the bone broth and set to cook on low for 6 hours.8. When done, add in the chopped up asparagus and stir well.9. Serve with a healthy olive oil drizzle and lime!

Tom Yum Kung (Thai Seafood Soup)INGREDIENTS1/4 cup olive oil4 cups bone broth1 cup coconut milk2 lbs white fish filet(no scales or bones)2 bay leaves1 large vidalia onion4 garlic cloves3 carrots2 tsp. salt4 baby bok choy2 cans waterchestnuts3 lemons1 bunch cilantro2 tbsp. wasabipowder2 tbsp. fish sauce(to taste)55 Minutes8 servingsSoups & StewsInstructions:1. In a large stock pot heat 2 tbsp of fat on medium heat.2. Small dice garlic, ginger, onions and carrots.3. Once the pot is heated add the diced veggies to the pot with the bayleaf.4. Cook stirring occasionally until tender, about 8 minutes.5. In the meantime cut your fish into 1-inch pieces and cut, wash and pullapart your bok choy.6. Peel a few strips of lemon rind off of your lemons, add them to the pot.7. Add the fish into the pot and stir well, until all the fish is seared.8. Add in the salt and the cashew cream, fish sauce and wasabi powder.Mix well.9. Add in the broth, bring to a boil, let it boil for 10 minutes.10. Add in the bok choy, water chestnuts. Stir. Bring to a simmer.11. Juice all your lemons. Set aside.12. Let the soup simmer for another 10 minutes.13. Dice your cilantro.14. Add in the lemon juice. Stir. Taste, adjust salt and needed. If you wantit thinner, add in a cup of water.15. Serve with plenty of fresh cilantro and drizzle remaining olive oil ontop.

Easy Ketogenic Breakfast TacosINGREDIENTS3 oz aged cheddar(Tilamook)1 large pastured egg2 slices pastured,sugar free bacon2 sprigs cilantroHandful of arugula1 tsp. gheePinch of salt25 minutesPinch of pepperInstructions:1. Cook bacon first, you can pan fry it or pop it in the oven at 350F untilcrispy. Set aside.2. Shred your cheese with a cheese grater.3. Heat skillet on medium high heat. Once it’s come to temperature addthe ghee into the skillet.4. Sprinkle the cheese into the skillet in a circle.5. It will begin to melt almost instantly. Once all of the cheese is meltedand bubbling, crack the egg into the center of your cheese circle.Sprinkle the yolk with salt, pepper and turmeric.6. Cook here for 2 minutes until the egg begins to become opaque andthe cheese begins to brown.7. Cover with a tight fitting lid and lower the heat. Cook covered for 2minutes.8. Remove from heat, the egg should be fully cooked and the cheese crispy.9. Carefully slide your cheese egg onto a cutting board or dish. Use twobowls or cups, or even the cheese grater to hold up the sides of thesheet taco so that as the shell cools and hardens the sides stay up.10. Add in your bacon, arugula and cilantro.11. Grab your shell and dig in. Eat over a plate because you don’t wantyour yolk to run all over the floor!Pinch of turmeric1 servingMeat

The Keto Almond Butter BurgerINGREDIENTS2 lbs ground turkey1 tsp. apple cidervinegar1 large egg1/2 cup almondbutter, crunchyunsweetened1 tsp. garlic salt1/2 tsp. onion salt1 tsp. black pepper1 tsp. turmeric1 tbsp. fish sauce40 Minutes10 servingsMeatInstructions:1. Pre-heat oven to 400F.2. Mix everything in a large bowl until thoroughly and evenly combined.3. Lightly grease a large baking sheet.4. Shape 10 patties, about 4 ounces each. Place on the baking sheet.5. Bake for 20-25 minutes.

Keto Power Breakfast with Green SauceINGREDIENTS1 cup baby spinach(baby kale)1 cup arugula1 cup parsley (orcilantro or basiletc.)5 medium garliccloves5 tbsp. of hemphearts1 cup olive oil5 slices bacon2 eggs20 asparagus tipsSalt to tastepepper to taste30 Minutes2 servingsMeatInstructions:1. Green Sauce: Combine baby spinach, arugula, parsley, garlic cloves,hemp hearts and olive oil in a blender or food processor and blend onlow until well combined and almost smooth. Set aside.2. On a sheet pan arrange your bacon slices into rings, arrange the r