Ketogenic Diet: 6 Ingredient Ketogenic Cookbook - With FULL IMAGES: Tastiest & Easiest Way to Burn Fat (Low Carb, Diabetes Diet) (Ketogenic Diet Cookbook 3)
Author: Elizabeth Jane
Date: 2016-02-24T05:00:00+00:00
Keywords: Cookbooks; Food & Wine; Special Diet; Low Carbohydrate; Health; Fitness & Dieting; Diets & Weight Loss; Other Diets; Low Carb; Diets
Description: Love BURNING FAT on a Ketogenic Diet? Struggle to Find Time to Make Great Food? This Book Could Be The Answer You Have Been Looking For. 50 Delicious Recipes, all with 6 Ingredients and less than 15 minutes to make... And all with images. Bonus included - 10 Delicious Keto Smoothies. A Keto Diet can sometimes be hard. You don't have the time to make the delicious low carb food you have seen in Ketogenic Cookbooks or the worst case, you are eating the burger without the bun for the 4th time this week. To help you on your Ketogenic Diet journey, I want to make it as quick and easy as possible..

6 Ingredient Ketogenic CookBook

Making Ketosis Easy – 50 Delicious Recipes with 6 Ingredients or Less

By Elizabeth Jane

Copyright 2016 by Elizabeth Jane - All rights reserved.

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Introduction

The Ketogenic Diet is becoming increasingly popular, being one of the most searched for diets on Google. The idea of the diet initially seems strange to people – ‘eat more fat and lose more fat’. People are slowly starting to realize that it is carbohydrates (particularly processed) that are causing massive health problems, the main one being type 2 diabetes. By sticking to a low carb diet, there are numerous benefits, including:

- Accelerated fat loss
- Lower cholesterol
- Lower blood sugar
- Increased levels of energy and vitality

- Improved mental focus (ketogenic diets were initially used for epilepsy)

Unfortunately, just because the diet works it does not mean people will stick to it. Particularly when it asks you to forgo habits which have been formed over many decades – ‘eating and cooking carbohydrates’. In the fast world we live in today, people want things ‘quick and easy’, carbohydrates provided a great way to serve this need; cereal, bread, pasta, potatoes, chips, etc. have habitually become the ‘quick and easy’ thing to eat and snacks like chocolate have become the emotional reward.

To help you on your ketogenic journey, I wanted to make it as quick and easy as possible, but without sacrificing any of the flavor. I want you to look forward to enjoying your keto food.

The 6 Ingredient Ketogenic Cookbook has been created with you in mind:

- Get on with enjoying your life - All recipes take less than 15 minutes to make.

- Look forward to your meals – These are some of the best recipes I know – they are full of flavor and delicious.

- No cooking experience required – They can be made by anyone.

- Hassle free shopping – 6 easily found ingredients - no golden grape tomatoes from a village somewhere in South America. All ingredients can be easily found at your local supermarket.

- Mouthwatering – All recipes come with full images.

Once again, thank you for downloading this book, and I hope you will give me the privilege of helping you create your own sustainable lifestyle on the Ketogenic Diet.

Table of Contents

Introduction

Example Recipe

Lemon Pepper Shrimp Zoodles

Recipe Notes

Overview Of The Ketogenic Diet

Fish / Seafood

Lemon Pepper Shrimp Zoodles

Lemon Salmon Noodles

Lemon Asparagus Salmon

Baked Garlic Lemon/ Lime Tilapia

Blackened Tuna Steaks

Baked Lemon Cod

Creamy Thyme Cod

Seasoned Cod with Butter Herbs

Orange Roughy with Spinach

White Meat

Garlic Lemon Chicken

Chicken with Parmesan Crust

Chicken Stuffed Peppers

Chicken Rolls with Spinach & Mozzarella

Chicken and Vegetable Soup

Chicken Lettuce Wraps with Crispy Parmesan

Creamy Chicken Tarragon Casserole

Oven Stewed Chicken

Grilled Chicken Bruschetta

Mozzarella Chicken with Spinach

Red Meat

Steak salad with Spinach and Mushrooms

Simple Rosemary Lamb Chops

Beef Pesto Zoodles

Thyme Pork Tenderloin

Cheese Almond Stuffed Tenderloin

Walnut Pork Chops

Spicy Beef Stew

Balsamic Grilled Steak

Vegetarian

Zucchini Pesto & Parmesan

Grilled Halloumi and Orange Salad

Avocado and Tomato Salad With Pesto
spaghetti Squash Noodles with Tofu

Kale Cauliflower Tofu Scramble

Cheesy Zucchini Casserole

Italian Frittata

Ginger Sesame Tofu Stir Fry

Cauliflower Mushroom risotto

Caprese Salad Skewers

Side Dishes / Snacks

Parma Asparagus

Lemon Mustard Green Beans

Stuffed Tomatoes with Melted Gruyere

Spinach Salad with Sesame Seeds

Lemon Broccoli

Desserts / Sweet Snacks

Low carb macaroons

Keto Strawberry Cheesecakes

Strawberry Coconut Cookies

Peanut Butter Cookies

Chocolate covered Apricots

Breakfast

High Protein Pancakes

Italian Breakfast

Quick and Easy Peanut-Chia Bowl

Example Recipe

When previewing a recipe book on Amazon, I like to be able to view the recipes, rather than the whole ‘preview’ being the introduction or guide. That way you can see what you are getting. Below is one of the delicious recipes included in the book to help you decide if you want to download it.

Lemon Pepper Shrimp Zoodles

Preparation time: 5 minutes

Cooking time: 10 minutes

Serves: 4

Ingredients:

- 1 ½ lbs. large shrimp, peeled and deveined
- 1 lemon, juiced and zested
- 2 tablespoons fresh parsley, chopped
- 4 medium fresh zucchini spiralized
- 8 cherry tomatoes - quartered

Essentials

- ½ teaspoon freshly ground black pepper, or as needed to taste

- ½ teaspoon salt, or as needed to taste

- 1 tablespoon of extra virgin olive oil

Directions:

1. Mix the shrimp, lemon juice and lemon zest together in a mixing bowl and season to taste with black pepper and salt. Ensure that the shrimp is evenly coated with the ingredients.

2. Add the olive oil to a skillet or cast iron pan over a medium-high heat. Once the oil is hot, add the shrimp to the skillet or cast iron pan and most of the parsley. Stirring often, sauté the shrimp and parsley for about 5 or 6 minutes, until the shrimp is opaque and cooked through.

3. Add the zoodles (zucchini noodles) and stir-fry for 2-3 minutes or until al dente. Make sure not to overcook. Continue to stir and get the juices mixed well into the zoodles.

4. Remove the skillet from the heat and stir in half of the remaining parsley. Divide the shrimp between four plates and serve warm with the remaining fresh parsley along with the quartered cherry tomatoes on top and lemon wedges on the side.

Nutrition Facts (per serving)

Total Carbohydrates: 4 g

Dietary Fiber: 1 g

Net Carbs: 3g

Protein: 24 g

Total Fat: 2 g

Calories: 133

Recipe Notes

Ingredients vs Essentials

When trying to create a 6 ingredient cookbook, I looked at other examples and, unfortunately, what I saw was very bland. Basic recipes such as scrambled eggs (eggs, milk, butter, salt and pepper) and chicken Cesar salad (plain chicken breast, 2 types of lettuce, cheese, salt and pepper). It was clear that it would be very difficult to make tasty food if basic ingredients (like salt and pepper) were included in the 6.

Instead, I have separated ‘ingredients’ and ‘essentials’. Essentials are ingredients that most people would commonly have in their cupboard; salt, pepper, cooking oil and butter. Some people may call this cheating (technically they are an ingredient), but doing this has allowed me to create much more flavorful and delicious recipes.

Tailoring the recipes to fit your preferences

These recipes have been created to be:

1. Easy to make
2. Delicious
3. Easy to find ingredients

However, there is not a one size fits all recipe, everyone has different tastes, some have allergies and not everyone will be able to get all of the ingredients. Consider the recipes as a guideline which you can then customize to your own taste or what you have in the house.

- Do not like cilantro? Consider switching it with parsley... or leave it out entirely.

- Do not have any pink rock salt in the house? Just use some normal table salt instead.

- Do not like venison? Try beef instead.

- Prefer your eggs a bit runnier? Cook them for slightly less time.

- Do not want to cook 4 servings? Simply half the ingredients and only cook 2.

- Do not have a spiralizer? Just cut into strips or use a vegetable peeler.

I have included some suggestions throughout for alternatives, but could not list every single one. Only you know what your preferences are, so have some fun with it and play around with different ingredients and recipes.

Also consider mixing up the recipes, they have been designed to be flexible. Mix some of the main dishes with a side dish and of course…treat yourself – these are some of my favorite desserts.

Once again, thank you for downloading. I appreciate you allowing me to help you. And I’d also appreciate any feedback you have. Please either leave an honest review by clicking http://amzn.to/1oM9PTf or email me at Eliz.Jane.Health@gmail.com.

Overview Of The Ketogenic Diet

I assume you know a bit / a lot about the Ketogenic Diet at this point, but in case you don’t, let’s have a quick review of what the Ketogenic Diet is prior to diving into the recipes.

Our body’s metabolism has evolved much less quickly than modern technology. In the past, we had to hunt for our meals and we often would go without food for days or weeks at a time. As a result, our bodies stored as much of its energy reserves as possible for when it was needed. The body became extremely efficient at taking any excess energy (from food) and storing them for later (as fat). When food became scarce, the body would switch from using food as its main source of energy to the fat reserves.

However, in modern life, food is far more plentiful. Unfortunately, excess energy is still stored as fat. Modern life has exacerbated this by producing foods rich in carbohydrates (which are utilized more quickly by the body), and lowering the need for physical activity, hence the excess energy (more calories are consumed than expended). Consequently, more energy is stored (usually as fat).

The concept of the ketogenic diet is that it takes advantage of your body’s natural system that uses fat for fuel. By switching to a low carbohydrate diet, your body adapts – unable to utilize the readily available source of carbohydrate that was once available to it, instead it begins to use both existing and new stores of fat as its energy source. This is known as a state of ketosis.

When we are on a diet containing sufficient amounts of carbohydrate, the carbohydrates are broken down into glucose which is used for energy. However, when carbs are restricted, our liver starts to produce ketones (also known as ketone bodies). These are transported from the liver to other tissues where they can be reconverted by enzymes in the body to produce energy.

That is the theory behind this diet, and in practice it breaks down into the below macronutrients:

- Carbs - 20 - 50 grams per day

- Try 30 grams to begin with and see how you feel and are progressing (see measuring results below).

- Protein – 1.4 – 2.4 grams per lb. of body weight.

- If your level of physical activity is high, go for the higher end as it will help to retain/ build muscle.

- Fat – remaining calories from (good/healthy) fats.

The above is an overview, but if you would like to know more about the diet in detail, I have a complete guide to the diet along with how make it sustainable in the long term - to the point where you no longer have to count calories.

You’ll learn everything you need to know. Including:

- How to lose that stubborn belly fat.

- How to tailor the diet to yourself (not changing your lifestyle for the sake of a diet).

- Why you’ll never need to count calories again (no more food label reading).

All with 100 delicious and easy recipes to get you started.

Please visit http://bit.ly/Keto120 to view the book on Amazon.com.

As a final suggestion, if you love your desserts and sweet snacks, then you will love my ‘Ketogenic Desserts and Sweet Snacks Cookbook’.

Recipes include:

- Two Layer Brownie Cheesecake
- Dark Chocolate Truffles
- Cream Chocolate Cake
- Easy Almond Flour Carrot Cake
- Healthy Coconut Cream Brownies

Please visit the below link to get your sweet tooth satisfied.

http://bit.ly/keto20

Fish / Seafood

Lemon Salmon Noodles

Preparation time: 10 minutes

Cooking time: 20 to 25 minutes

Serves: 2

Ingredients:

- 1 fresh lemon – juiced and zested
- 2 tablespoons butter
- ½ teaspoon garlic salt
- 2 salmon fillets, about 6 oz. each
- Small bunch fresh thyme leaves

- 3 large zucchinis, spiralized (or peel or cut into strips)

Essentials

- Salt, to taste

- 2 tablespoons butter

Directions:

1. Heat half the butter in a pan, add half the garlic salt and gradually add half the lemon juice to achieve a smooth consistency. Finally, add half the thyme leaves.

2. Place the salmon into a Pyrex/baking dish and add the marinade. Coat each salmon fillet in the marinade and the cover the dish. Put the dish in the fridge for 2 or 3 hours to allow the salmon to marinate.

3. Use a spiralizer, mandolin or vegetable peeler to create noodles or strips from the zucchini.

4. Preheat the oven to 450 °F/230 °C. Take the marinated salmon out of the fridge, ensure the salmon is skin-side down and spoon more sauce over the top of the salmon. Then put the dish in the center of the oven and bake for about 12 minutes.

5. Repeat step 1, but this time add the zucchini. Cook the zucchini in the pan for about 3 minutes, ensuring they receive a good coating of the juices.

6. Divide the zucchini noodles between two plates or bowls and pour the remaining marinade over the top. Place a salmon fillet on top of each plate or bowl of noodles. Add salt to taste and garnish with the remaining thyme (optional).

Nutrition Facts (per serving)

Total Carbohydrates: 12g

Dietary Fiber: 4g

Net Carbs: 8g

Protein: 38g

Total Fat: 20g

Calories: 365

Lemon Asparagus Salmon

Preparation time: 20 minutes

Cooking time: 20 minutes

Serves: 4

Ingredients:

- 4 salmon fillets
- 1 ½ teaspoons dry oregano
- 24 asparagus spears
- 8 onion slices
- 8 slices of lemon
- 1 teaspoon fresh parsley, chopped

Essentials

- 2 tablespoons extra virgin olive oil

- Salt and pepper

Directions:

1. Preheat oven to 400 °F.

2. Season the salmon fillets with salt, pepper and oregano and drizzle with olive oil.

3. Prepare two big sheets of foil to wrap and bake the fish.

4. Place 7-8 spears asparagus in the center of the foil. Top with fillets.

5. Then place about 2 lemon and 2 onion slices over the fish and fold the foil over to make a packet.

6. Bake the fish in the oven for 18-20 minutes.

7. Carefully transfer the baked fish to serving plates, garnish with chopped parsley and enjoy.

Nutrition Facts (per serving)

Total Carbohydrates: 5g

Dietary Fiber: 2g

Net Cabs: 2g

Protein: 21g

Fat: 9g

Calories: 172

Baked Garlic Lemon/ Lime Tilapia

Preparation time: 5 minutes

Cooking time: 15 minutes

Serves: 6

Ingredients:

- 6 tilapia filets, about 6 oz. each (or use your favorite white fish)

- 4 cloves garlic, crushed
- 2 tablespoons fresh lemon juice
- 4 teaspoons fresh thyme
- 12 cherry tomatoes (halved)
- 1 cup rocket lettuce

Essentials

- Salt and pepper
- 2 tablespoons butter
- Cooking spray

Directions:

1. Preheat oven to 400° F.

2. Add the butter to a small pot and set over low heat.

3. When it begins to sizzle, add the garlic and cook for 40-50 seconds.

4. Stir in the lemon juice and remove the pot from the heat.

5. Coat a baking dish with cooking spray.

6. Add the fish and sprinkle with salt and pepper. Rub with your hands to coat evenly.

7. Spoon the butter mixture over the fish, sprinkle with fresh chopped parsley, add the halved tomatoes and bake in the preheated oven about 15 minutes, until opaque throughout.

8. Serve on a bed of rocket lettuce. Drizzles any remaining juices from the pan over the lettuce.

Nutrition Facts (per serving)

Total Carbohydrates: 1g

Dietary Fiber: 1g

Net Carbs: 1g

Protein: 33g

Fat: 7g

Calories: 200

Blackened Tuna Steaks

Preparation time: 10 minutes

Cooking time: 10 minutes

Serves: 4

Ingredients:

- 4 fresh tuna steaks (each about 3 oz.)
- 2 tablespoons Cajun seasoning
- 1 tablespoon pine nuts
- ½ cup rocket lettuce leaves

Essentials

- 2 tablespoons olive oil

- 2 tablespoons butter

Directions:

1. Sprinkle the Cajun seasoning all over the tuna steaks (both sides), distributing it as evenly as possible.

2. Add the olive oil and butter to a large skillet and heat over a medium high heat.

3. Once the butter has melted and the oil is hot, add the pine nuts and the tuna steaks and cook for about 3 or 4 minutes on each side, until blackened or according to your preference. The pine nuts should be soft and golden brown

4. Serve immediately on a bed of rocket lettuce.

Nutrition Facts (per serving)

Total Carbohydrates: 0g

Dietary Fiber: 0g

Net Cabs: 0g

Protein: 30g

Fat: 11g

Calories: 219

Baked Lemon Cod

Preparation time: 10 minutes

Cooking time: 25 minutes

Serves: 4

Ingredients:

- 6 cod or haddock fillets (about 4oz each)
- ¼ cup lemon juice
- ¼ cup green onions, chopped
- ½ teaspoon dill weed
- ½ teaspoon garlic salt
- Lemon-pepper seasoning

Essentials

- ¼ cup butter, melted

- 2 tablespoons water

Directions:

1. Place the melted butter, onions, lemon juice, dill, garlic salt and water in a baking dish. Add the fish fillets and toss with your hands to coat.

2. Cover with foil and let marinate in the fridge for at least 1 hour.

3. When ready to cook, remove from the fridge and bake in the oven at 350°F for about 30 minutes, covered, until fillets are cooked through.

4. Place the fillets on a serving plate, season with lemon-pepper and serve. Garnish with dill, if desired.

Nutrition Facts (per serving)

Total Carbohydrates: 2g

Dietary Fiber: 0g

Net Cabs: 2g

Protein: 18g

Fat: 12g

Calories: 189

Creamy Thyme Cod

Preparation time: 5 minutes

Cooking time: 17 minutes

Serves: 4

Ingredients:

- 4 cod fillets (about 4oz each)
- 1 onion, chopped
- 1 (14 oz.) can chopped tomatoes
- 1 teaspoon light brown sugar
- Small bunch thyme sprigs, leaves stripped
- 1 tablespoon soy sauce

Essentials

- 1 tablespoon olive oil

Directions:

1. Add the oil to a skillet and set over medium heat.

2. Add the onion and sauté for 6-7 minutes until golden and translucent.

3. Add the soy sauce and thyme leaves, give a stir and then add the tomatoes.

4. When the mixture begins to boil, reduce the heat to low and let it simmer for about 5 minutes.

5. Next, add the cod to the sauce, put the lid on and simmer for about 10 minutes, until the fish is cooked through.

6. Great served with sautéed or steamed vegetables.

Nutrition Facts (per serving)

Total Carbohydrates: 7g

Dietary Fiber: 1g

Net Carbs: 6g

Protein: 27g

Fat: 4g

Calories: 172

Seasoned Cod with Butter Herbs

Preparation time: 5 minutes

Cooking time: 20 minutes

Serves: 4

Ingredients:

- 1 teaspoon dill weed
- ½ teaspoon onion powder
- ½ teaspoon garlic powder

- 8 cod fillets, about 4 oz. each (or use your favorite white fish)

- Your favorite vegetables – mine are sautéed carrots and broccoli to add a ‘crunch’ to the dish

Essentials

- 4 tablespoons butter, softened
- ½ teaspoon salt
- ¼ teaspoon pepper
- Lemon wedges (for garnish)

Directions:

1. In a small bowl, combine the butter, dill, garlic powder, onion powder, salt and pepper. Then add the butter mixture to a skillet set over medium heat.

2. Begin to prepare your favorite vegetables. I’d begin to sauté my carrots and broccoli now.

3. When that butter has melted and begins to sizzle, add the fish and cook for 7-8 minutes per side. Transfer to a serving plate and serve along with vegetables and lemon wedges.

Nutrition Facts (per serving)

Total Carbohydrates: 1g

Dietary Fiber: 0g

Net Carbs: 1g

Protein: 41g

Fat: 15g

Calories: 309

Orange Roughy with Spinach

Preparation time: 10 minutes

Cooking time: 15-20 minutes

Serves: 4

Ingredients:

- 4 orange roughy fillets, about 4 oz. each
- 1 ½ teaspoons seafood seasoning
- ¼ cup pine nuts

- 1 pack (10 oz.) frozen spinach, thawed and chopped

- ½ cup chicken broth

Essentials

- 2 tablespoons olive oil
- Salt and pepper to taste
- 2 tablespoons butter

Directions:

1. Add the oil and butter to a large frying pan and set over medium heat. Season the fish pieces with the seafood seasoning and place in the hot pan.

2. Let them cook for 3-5 minutes per side until light golden on both sides. Remove from the pan and keep covered to stay warm.

3. In the same pan, sauté the pine nuts for 3-4 minutes.

4. Next, add the spinach and chicken broth and cook for 3-5 minutes until the greens wilt.

5. Adjust seasonings to taste.

6. Place the fish on a serving dish along with sautéed spinach and enjoy.

Nutrition Facts (per serving)

Total Carbohydrates: 4g

Dietary Fiber: 2g

Net Cabs: 2g

Protein: 21g

Fat: 14g

Calories: 219

White Meat

Garlic Lemon Chicken

Preparation time: 5 minutes

Cooking time: 20 minutes

Serves: 4

Ingredients:

- 4 chicken drumsticks or legs
- 1 teaspoon dried Italian seasonings
- 2 cloves garlic, minced
- Juice of 1 lemon
- Zest of ½ lemon
- 3 tablespoons fresh parsley - chopped

Essentials

- 1 tablespoon olive oil
- ¼ tablespoon butter
- ½   teaspoon salt
- ½ teaspoon pepper

Directions:

1. Add the olive oil to a large skillet and set over medium heat.

2. Season the chicken with salt, pepper and Italian seasonings and place in the hot skillet.

3. Cook until browned on all sides.

4. Cover and let it simmer until cooked through. Transfer to another dish and cover to keep warm.

5. In the same skillet melt the butter.

6. Add the garlic and sauté for a minute.

7. Stir in the lemon juice. Place the drumsticks back in the skillet and spoon the juices over them. Cook for 1-2 minutes and remove from heat.

8. Place the chicken into a serving dish, sprinkle with chopped parsley and serve.

Nutrition Facts (per serving)

Total Carbohydrates: 3g

Dietary Fiber: 0g

Net Carbs: 3g

Protein: 14g

Fat: 10g

Calories: 154

Chicken with Parmesan Crust

Preparation time: 5 minutes

Cooking time: 15 minutes

Serves: 4

INGREDIENTS:

- ½ cup almond flour
- 4 boneless, skinless chicken breasts
- 1/3 cup Parmesan cheese, grated
- ¾ teaspoon garlic powder
- 8 cherry tomatoes, halved

- Small bunch of thyme leaves (removed from stalk)

Essentials

- 1/3 cup milk

- Cooking oil spray

- Himalayan Pink Salt and freshly ground black pepper, to taste

DIRECTIONS:

1. Preheat the oven to 400°F (200C) and coat a baking sheet with a little cooking oil. Set out three plates, which will be used for dipping the chicken into three different mixtures.

2. Combine the flour with ½ teaspoon salt and ½ teaspoon ground black pepper. Mix well and place on the first plate.

3. Pour milk onto the second plate.

4. In a bowl, mix the garlic powder, garlic powder, thyme leaves and parmesan, then sprinkle onto the third plate.

5. Dip the chicken in the flour, then the milk, and then roll in the cheese mixture.

6. Once all breasts are evenly coated with all the ingredients, lay the chicken onto the prepared baking sheet, place the halved cherry tomatoes on and around the chicken breasts, and cook for 20 minutes. Before serving, ensure the chicken is golden brown and is completely cooked.

Nutrition Facts (per serving)

Total Carbohydrates: 13g

Dietary Fiber: 2g

Net Carbs: 11g

Protein: 40g

Total Fat: 5g

Calories: 278

Chicken Stuffed Peppers

Preparation time: 15 minutes

Cooking time: 5 minutes

Serves: 4

Ingredients:

- 3 cups cooked chicken, shredded
- ¼ cup tomato based salsa
- 1/3 cup sour cream
- ¼ cup scallions, chopped
- 1 ½ cups sharp cheddar cheese, shredded
- 4 medium poblano peppers

Optional / Garnish

- 2 tablespoons fresh cilantro, chopped

Directions:

1. In a bowl, mix the shredded chicken with the sour cream, salsa, 1 cup cheddar cheese, scallions, and cilantro. Stir well to combine. Reserve the remaining ½ cup of cheese for topping.

2. Place the whole poblano peppers on a baking dish and broil in the oven for about 4 minutes on each side, until browned.

3. Remove from the oven and let them cool.

4. Gently peel the peppers and carefully cut one side. Remove the seeds and spoon the prepared mixture (about ¾ cup) into the peppers. Sprinkle with the remaining cheese and bake in the oven at 375 °F for 20 minutes, until the cheese is melted and bubbly.

5. Place the peppers on a serving plate and garnish with cilantro, if desired.

Nutrition Facts (per serving)

Total Carbohydrates: 4g

Dietary Fiber: 1g

Net Carbs: 3g

Protein: 38g

Fat: 23g

Calories: 380

Chicken Rolls with Spinach & Mozzarella

Preparation time: 10 minutes

Cooking time: 40 minutes

Serves: 4

Ingredients:

- 4 chicken breasts (about 4 oz. each), pounded thin

- 1 egg, beaten

- ½ cup frozen spinach, thawed, drained of excess water

- ½ cup part-skim ricotta cheese
- 1/3 cup mozzarella cheese, shredded
- ½ cup marinara sauce

Essentials

- 1/2 teaspoon salt

- Pepper to taste

Directions:

1. Preheat oven to 375 °F.

2. Place the egg, spinach and ricotta in a large bowl, season with salt and pepper.

3. Mix well to combine.

4. Arrange the chicken breasts on a large baking sheet coated with nonstick cooking spray.

5. Divide the cheese mixture into 10 portions and place each of them over the chicken breasts.

6. Gently roll up. Make sure they are seam side down.

7. Spoon the marinara sauce over the chicken rolls and with grated mozzarella.

8. Bake in the oven for about 40 minutes until the cheese is melted.

Nutrition Facts (per serving)

Total Carbohydrates: 4g

Dietary Fiber: 1g

Net Cabs: 3g

Protein: 33g

Fat: 6g

Calories: 205

Chicken and Vegetable Soup

Preparation time: 10minutes

Cooking time: 55 minutes

Serves: 4

Ingredients:

- 3 boneless, skinless chicken breasts, thinly sliced

- 1 small onion, chopped
- 2 small carrots, chopped
- 1 large zucchini, sliced
- 2 (14 oz.) cans diced tomatoes
- 2 (14 oz.) cans chicken broth

Essentials

- 2 tablespoons olive oil

Optional / Garnish

- ¼ cup parmesan cheese, grated

Directions:

1. Add the oil to a non-stick pan and set over medium-high heat.

2. Once the oil is very hot, add the cut chicken, and cook for 10-12 minutes, stirring frequently.

3. Then stir in the carrots and onion and continue cooking for another 5 minutes.

4. Add diced tomatoes and zucchini, pour in the chicken broth and bring the soup to a boil.

5. Reduce the heat and let it simmer for about 25-30 minutes.

6. Ladle the soup into individual bowls, sprinkle with grated Parmesan cheese, if desired, and enjoy.

Nutrition Facts (per serving)

Total Carbohydrates: 5g

Dietary Fiber: 1g

Net Carbs: 4g

Protein: 21g

Fat: 8g

Calories: 175

Chicken Lettuce Wraps with Crispy Parmesan

Preparation time: 5 minutes

Cooking time: 15 minutes

Serves: 4

Ingredients:

- 1 head romaine lettuce
- 1 lb. boneless, skinless chicken breasts
- 4 strips bacon, cooked crisp and crumbled
- 1 cup parmesan cheese, shredded
- 4 tablespoons Caesar dressing
- 1 tablespoon garlic powder

Essentials

- Olive oil

- 1 tablespoon Italian seasoning

Directions:

1. Preheat oven to 350° F.

2. Line a baking dish with parchment paper and lightly coat with oil.

3. Place the shredded cheese on the parchment and spread evenly.

4. Sprinkle the parmesan with the Italian seasoning and garlic powder.

5. Bake in the oven until the cheese is melted and crispy, about 8-10 minutes.

6. Remove from the oven. When cooled, break the cheese into pieces.

7. Add a little oil to a large skillet and heat over medium-high heat.

8. Add the chicken and cook until golden brown on both sides and cooked through. Remove from the skillet and let it cool.

9. Chop the chicken into cubes and place in a large bowl.

10. Reserve 6 large lettuce leaves and tear or cut the remaining lettuce and add to the chicken along with the bacon crumbles and Caesar dressing. Toss well to coat.

11. Divide the salad into 6 portions and place onto reserved romaine leaves. Add the Parmesan crisps and serve.

Nutrition Facts (per serving)

Total Carbohydrates: 5g

Dietary Fiber: 1g

Net Carbs: 4g

Protein: 27g

Fat: 26g

Calories: 352

Creamy Chicken Tarragon Casserole

Preparation time: 5 minutes

Cooking time: 1 hour 5 minutes

Serves: 4

Ingredients:

- 6-8 boneless, skinless chicken breasts
- 1 medium onion, sliced into rings
- 1 ½ teaspoons tarragon
- ¼ teaspoon poultry seasoning
- 1 (10 oz.) can cream of chicken soup
- ¼ cup slivered almonds

Essentials

- 2 teaspoons oil

- ¼ cup milk

Directions:

1. Preheat oven to 375 °F.

2. Arrange the chicken breasts on a rimmed baking dish. Top with onion rings.

3. In a small bowl, combine the milk, canned cream of chicken soup, tarragon and poultry seasoning. Stir well and pour the mixture over the chicken pieces.

4. Bake in the oven for 35-45 minutes. During the last 10 minutes of baking, sprinkle the chicken with almonds and continue baking until the chicken is cooked through.

Nutrition Facts (per serving)

Total Carbohydrates: 9g

Dietary Fiber: 1g

Net Carbs: 8g

Protein: 50g

Fat: 11g

Calories: 350

Oven Stewed Chicken

Preparation time: 10minutes

Cooking time: 1 ½ hours

Serves: 4

Ingredients:

- 1 broiler chicken (about 3 lbs.)
- 1 cup chicken broth
- 2 medium carrots, sliced
- 2 medium onions, chopped
- 2 celery ribs, sliced
- ½ teaspoon dried basil

Essentials

- 2 teaspoons salt
- ½ teaspoon pepper
- 1 cup water

Directions:

1. Place the chicken, celery and onions in a large roasting pan. Season with salt, pepper and dried basil.

2. Pour the broth and water over it and bake in the oven, covered, until the chicken is cooked through and juices run clear.

3. Serve hot in the lovely juices

Nutrition Facts (per serving)

Total Carbohydrates: 8g

Dietary Fiber: 2g

Net Carbs: 6g

Protein: 29g

Fat: 14g

Grilled Chicken Bruschetta

Preparation time: 15 minutes

Cooking time: 5 minutes

Serves: 4

Ingredients:

- 3 medium ripe tomatoes
- 2 small cloves garlic, minced
- ¼ cup red onion, chopped
- 2 tablespoons fresh basil leaves, chopped
- 3 oz. mozzarella, diced
- 8 thinly sliced chicken cutlets

- Vegetarian option – 8 pieces low carb bread

Essentials

- 1 tablespoon extra virgin oil

- Salt and freshly ground black pepper to taste

- 1 tablespoon balsamic vinegar

Directions:

1. Wash the tomatoes, chop into small cubes and place in a bowl.

2. Add the onion, garlic, olive oil, balsamic, basil, 1/3 teaspoon salt and pepper to taste. Mix to combine and let the mixture sit for 15-30 minutes to blend the flavors.

3. Toss in the cheese when ready to serve. Sprinkle the chicken with salt and black pepper.

4. Preheat the grill to medium-high. Coat the grill grates with oil.

5. Grill the chicken cutlets for about 3 minutes per side, until golden and cooked through.

6. Transfer to a serving plate.

7. Spoon the tomato mixture on the top of grilled cutlets and serve. Or…as a vegetarian alternative, use low carb bread instead of chicken.

Nutrition Facts (per serving)

Total Carbohydrates: 7g

Dietary Fiber: 1g

Net Carbs: 6g

Protein: 32g

Fat: 9g

Calories: 237

Mozzarella Chicken with Spinach

Preparation time: 10 minutes

Cooking time: 20 minutes

Serves: 4

Ingredients:

- 2 large chicken breasts (about 6 oz. each)
- 2 cloves garlic, crushed
- 7 oz. frozen spinach, thawed and drained
- 2 oz. mozzarella, shredded
- ½ cup roasted red pepper, sliced in strips

Essentials

- Olive oil spray
- Salt and pepper to taste
- 1 teaspoon olive oil

Directions:

1. Preheat oven to 400°F.

2. Using a sharp knife, slice the chicken breasts to make 4 cutlets and season with salt and pepper.

3. Grill the chicken for about 8 minutes, until light golden on both sides. Be careful not to overcook, but ensure the chicken is not pink on the inside though.

4. Next, add the oil to a skillet and set over medium heat. Add the garlic and cook for a minute stirring frequently.

5. Add the spinach, season with salt and pepper and cook for 3-5 minutes, until the greens wilt.

6. Line a baking sheet with foil. Arrange grilled chicken cutlets on it. Top with sautéed spinach followed by the grated Mozzarella and red pepper slices. Bake for a further 6-8 minutes or until the mozzarella begins to melt.

7. Serve hot.

Nutrition Facts (per serving)

Total Carbohydrates: 4g

Dietary Fiber: 1g

Net Cabs: 3g

Protein: 25g

Fat: 4g

Calories: 153

Red Meat

Steak salad with Spinach and Mushrooms

Preparation time: 30 minutes

Cooking time: 30 minutes

Serves: 4

Ingredients:

- 1 lb. sirloin steak ( 1 ¼ inch thick)
- 8 oz. mushrooms, sliced
- 1 cup beef stock
- 1 cup dry red wine
- 2 garlic cloves, minced
- 5 cups baby spinach leaves

Essentials

- 2 teaspoons olive oil

- 1 ¼ teaspoons salt, divided

- ¾ teaspoon fresh ground black pepper, divided

Directions:

1. Place a large cast-iron pan over medium-high heat.

2. Season the steak with 1 teaspoon of the salt and ½ teaspoon of the pepper and add to the hot pan. Brown on both sides, about 7-8 minutes per side.

3. Transfer to a plate and cover to keep warm.

4. In the same pan heat the olive oil. Add the mushrooms and sauté for 3-4 minutes. Remove from the pan.

5. Increase the heat to high. Add the garlic, wine and beef stock to the pan and bring the mixture to a boil. Season with the remaining salt and pepper. Once the mixture has reduced to ½ cup, turn off the heat.

6. Place the spinach in a large bowl. Take 4 tablespoons of wine mixture and drizzle over the spinach. Toss to coat.

7. Then divide the spinach among 4 serving plates.

8. Put the sliced steak and mushrooms on the top, spoon the remaining wine mixture over and serve.

Nutrition Facts (per serving)

Total Carbohydrates: 7g

Dietary Fiber: 3g

Net Carbs: 4g

Protein: 38g

Fat: 28g

Calories: 470

Simple Rosemary Lamb Chops

Preparation time: 10 minutes

Cooking time: 25 minutes

Serves: 4

Ingredients:

- 8 lamb chops
- ¼ cup fresh rosemary
- 1 tablespoon butter

Essentials

- 4 tablespoons olive oil

- Salt and pepper

Directions:

1. Add the butter and olive oil to a large skillet and place over medium-high heat.

2. Season the chops with salt and pepper and place in the hot skillet. Cook for 1-2 minutes and turn them over.

3. Sprinkle the top side with ¾ of the fresh rosemary and cook for 7-8 minutes.

4. Then turn them over to brown the other side as well.

5. Once the chops are golden brown, reduce the heat to low and cook for another 3-4 minutes, until they are cooked through.

6. Place on a serving plate, season with the remaining rosemary and serve.

Nutrition Facts (per serving)

Total Carbohydrates: 2g

Dietary Fiber: 1g

Net Carbs: 1g

Protein: 62g

Fat: 17g

Calories: 175

Tip – Try combing with the side dish – Spinach Salad with Sesame Seeds

Beef Pesto Zoodles

Preparation time: 5 minutes

Cooking time: 25 minutes

Serves: 4

Ingredients:

- 1 ½ lbs. grass fed ground beef
- ½ cup basil pesto
- Bunch of fresh parsley
- ¼ cup grated cheddar cheese

Essentials

- 2 tablespoons butter, divided

- ½ teaspoon pink salt

Directions:

1. Melt 1 tablespoon butter in a saucepan over medium high heat.

2. Add ground beef and cook for about 5 to 8 minutes until brown, stirring frequently.

3. Stir in the pesto and fresh chopped parsley. Reduce the heat to low and cook for at least 2 minutes. Turn off the heat and transfer the ground beef mixture into a bowl.

4. To make zucchini noodles pass the zucchini through a spiralizer.

5. Heat the remaining 1 tablespoon butter in a saucepan over medium-high heat. Add the zoodles (zucchini noodles) and sauté for 2-3 minutes or until al dente. Make sure not to overcook.

6. Add the zoodles to ground beef mixture and mix well to combine. Top with grated cheddar cheese.

7. Portion on to 4 plates and enjoy hot.

Nutrition Facts (per serving)

Total Carbohydrates: 11g

Dietary Fiber: 2g

Net Carbs: 9g

Protein: 49g

Fat: 17g

Calories: 612

Thyme Pork Tenderloin

Preparation time: 5 minutes

Cooking time: 30 minutes

Serves: 4

INGREDIENTS:

- 1 teaspoon dried thyme
- 1 teaspoon instant onion flakes
- 1 slice bread (gluten free)
- 2 large egg whites, beaten

- 1 pound pork tenderloin, trimmed of excess fat

Essentials

- ¼ teaspoon Himalayan pink salt
- ¼ teaspoon fresh ground black pepper
- Coconut oil cooking spray

DIRECTIONS:

1. Preheat the oven to 400 ºF (200 ºC). Spray a broiler pan with cooking oil spray.

2. Combine the thyme, onion and bread in a food processor process until finely ground.  You should have about 1/3 cup bread crumbs.

3. Transfer the bread crumbs to a plate.

4. Season pork with of salt and pepper.

5. Dip the meat into the egg whites, then roll in the bread crumb mixture until coated evenly.

6. Place the pork on the broiler pan and bake for about 20 minutes. Remove from the oven and let rest for 5 minutes.

7. Cut the pork into ¼-inch thick slices and serve.

Nutrition Facts (per serving)

Total Carbohydrates: 10g

Dietary Fiber: 2g

Net Carbs: 8g

Protein: 26g

Total Fat: 7g

Calories: 199

Cheese Almond Stuffed Tenderloin

Preparation time: 15 minutes

Cooking time: 25 minutes

Serves: 8

Ingredients:

- 1 lb. venison or pork tenderloin
- ¼ cup gorgonzola cheese
- ¼ cup feta cheese
- 1 clove garlic, minced
- 1 tablespoon almonds, finely crushed
- ½ teaspoon onion, finely chopped

Essentials

- 1/3 teaspoon freshly ground pepper

- ¼ teaspoon sea salt

Directions:

1. Preheat grill.

2. Using a sharp knife, cut a pocket in the pork tenderloin.

3. Place the garlic, onions, crushed almonds, gorgonzola cheese, and feta cheese in a medium bowl and mix well to combine.

4. Spoon the mixture into the pocket and secure the pocket with a skewer or wrap in string..

5. Sprinkle the pork with salt and freshly ground pepper and grill until golden brown and juices run clear.

Nutrition Facts (per serving)

Total Carbohydrates: 3g

Dietary Fiber: 0g

Net Carbs: 3g

Protein: 29g

Fat: 6g

Calories: 194

Walnut Pork Chops

Preparation time: 5 minutes

Cooking time: 1 hour

Serves: 4

Ingredients:

- 4 pork chops (1 inch thick)
- 4 teaspoons Dijon mustard
- 1 cup ground walnuts or pecans
- 20 Asparagus spears
- 8 cherry tomatoes

Essentials

- Pinch of salt and pepper

Directions:

1. Preheat oven to 350°F.

2. Season pork chops on both sides with salt and pepper.

3. Coat the chops with mustard and sprinkle with ground nuts until covered. Leave ¼ cup of ground nuts to the side.

4. Arrange the pork chops in a roasting pan and bake for about 50-60 minutes until they acquire a golden crust.

5. Coat the asparagus and cherry tomatoes with a little oil, then sprinkle to the remaining ground nuts over the vegetables. Roast next to the chops for about 15 minutes.

6. Remove everything from the oven and serve hot.

Nutrition Facts (per serving)

Total Carbohydrates: 3g

Dietary Fiber: 1g

Net Cabs: 2g

Protein: 33g

Fat: 19g

Calories: 309

Spicy Beef Stew

Preparation time: 20 minutes

Cooking time: 2 hours

Serves: 4

Ingredients:

- 1 ½ lbs. beef stew meat
- 3 cups beef stock
- 2/3 teaspoon paprika
- 1 small yellow onion, chopped
- 2 tablespoon garlic, minced
- 2 medium carrots, cut into 1 inch slices

- 3 medium celery sticks, cut into 1 inch slices

Essentials

- 1 teaspoon salt

- 2/3 teaspoon pepper

Directions:

1. Season the meat with salt and pepper and toss with hands to coat.

2. Heat the oil in a large stockpot over medium heat. Then add the meat and brown on both sides.

3. Add the onions and garlic and cook for a minute. Then add the beef stock and paprika. Once the mixture begins to boil, reduce the heat to medium- low, cover, and let it simmer for about 1 hour.

4. Throw in the carrots and celery and continue cooking for another 50 minutes, until the veggies are tender and the meat is cooked through.

Nutrition Facts (per serving)

Total Carbohydrates: 6g

Dietary Fiber: 2g

Net Carbs: 4g

Protein: 28g

Fat: 16g

Calories: 352

Balsamic Grilled Steak

Preparation time: 30 minutes

Cooking time: 15 minutes

Serves: 4

Ingredients:

- 1 lb. flank steak, (trimmed of excess fat)
- 1 tablespoon balsamic
- 1/4 cup red onion, chopped
- 1 teaspoon garlic powder
- 2-3 tomatoes, chopped (about 3 ½ cups)
- ½ tablespoon fresh basil or parsley

Essentials

- 1 tablespoon extra virgin olive oil

- Salt and fresh pepper

Directions:

1. Using a fork, pierce the steak in several places and sprinkle with garlic powder, salt and pepper. Rub with your hands and allow to sit for 15 minutes at room temperature.

2. Add the onions, olive oil and balsamic to a large bowl, season with salt and pepper and mix to combine. Let the mixture sit for 5 minutes.

3. Add the chopped tomatoes and herbs to the bowl.

4. Heat broiler or grill to high heat. Grill the steak about 8 minutes per side or to your desired doneness.

5. Transfer to a plate and let it cool for 5 minutes before slicing.
Using a sharp knife, thinly slice the steak, top with the tomato mixture and enjoy.

Nutrition Facts (per serving)

Total Carbohydrates: 5g

Dietary Fiber: 1g

Net Cabs: 4g

Protein: 18g

Fat: 8g

Calories: 170

Vegetarian

Zucchini Pesto & Parmesan

Preparation time: 10minutes

Cooking time: 10 minutes

Serves: 4

Ingredients:

- 6 medium zucchini, spiralized
- 1/2 teaspoon garlic, minced
- 1 small jar of pesto
- 1/4 cup grated Parmesan cheese

Essentials

- 1 tablespoon olive oil
- 2/3 teaspoon salt
- ¼ teaspoon pepper

Directions:

1. Add the olive oil to a large pan and set over medium heat.

2. Add the zoodles and sauté for a few minutes until light golden and almost tender.

3. Stir in the minced garlic and cook for another minute.

4. Add the pesto, season with salt and pepper and bring to a simmer over low heat, heat for 2-4 minutes. When sauce thickens to your liking, sprinkle with cheese and remove from heat.

5. Serve warm.

Nutrition Facts (per serving)

Total Carbohydrates: 10g

Dietary Fiber: 2g

Net Carbs: 8g

Protein: 3g

Fat: 15g

Calories: 151

Grilled Halloumi and Orange Salad

Preparation time: 15 minutes

Cooking time: 0 minutes

Serves: 1

INGREDIENTS:

- 3 oz. (85g) halloumi cheese
- 5 cherry tomatoes - halved
- Half an orange (cut into segments)
- 2 cups of rocket lettuce
- 1 whole pomegranate - deseeded
- 1 teaspoon balsamic vinegar

Essentials

- Sea salt – to taste

- 1 teaspoon olive oil

DIRECTIONS:

1. Slice the halloumi cheese into thick, bite size pieces.

2. Place the halloumi slices on a grill for about 3 minutes on each side, grill marks should appear on the cheese.

3. Separate the orange into segments, halve the cherry tomatoes and deseed the pomegranate.

4. Place the rocket lettuce into a salad bowl and mix all the fruits and vegetables together

5. Top the salad with the beautifully grilled halloumi slices.

6. In a bowl mix olive oil, balsamic vinegar and salt.

7. Drizzle this mixture on your salad.

Nutrition Facts (per serving)

Total Carbohydrates: 10g

Dietary Fiber: 2g

Net Carbs: 8g

Protein: 21g

Total Fat: 47g

Calories: 550

Avocado and Tomato Salad With Pesto

Preparation time: 5 minutes

Cooking time: 0 minutes

Serves: 2

INGREDIENTS:

- 1 large avocado
- 8 cherry tomatoes
- 6 black olives
- 2 tablespoons basil pesto
- 1 cup (25g) mozzarella
- 2 cups basil leaves

Essentials

- 2 tablespoons extra virgin olive oil
- Salt- to taste
- Freshly ground pepper – to taste

DIRECTIONS:

1. Slice the avocado after peeling and deseeding it.

2. Slice the tomatoes, halve the olives and remove the pits. Place in the salad serving bowl.

3. Add the pesto, olive oil, and mozzarella pieces.

4. Mix well and serve on a bed of basil leaves.

5. Season with salt and black pepper to taste.

Nutrition Facts (per serving)

Total Carbohydrates: 18g

Dietary Fiber: 9g

Net Carbs: 9g

Protein: 19g

Fat: 31 g

Calories: 430

Spaghetti Squash Noodles with Tofu

Preparation time: 15minutes

Cooking time: 10 minutes

Serves: 4

Ingredients:

- 1 medium spaghetti squash (about 5 oz.)
- 3 oz. firm tofu
- 3 tablespoons mayonnaise
- Freshly squeezed lemon juice – 1 lemon
- Small bunch of parsley flakes

Essentials

- 4 tablespoons olive oil

- Sea salt and ground pepper to taste

Directions:

1. Pre-heat your oven to 375°F. Slice the squash in half from top to bottom then use a spoon to scrape out the seeds. Coat the inside of each half with a little olive oil and place on a baking tray (soft part down) in the oven for about 40 minutes. At this point you should easily be able to pierce the squash. Next use a fork to gently peel in the inside flesh into strands. Put the strands into a large bowl and discard the remaining squash.

2. Once you have the ‘spaghetti’, sprinkle with salt and place them in a colander to soften.

3. After around 10 minutes rinse the salt off and dry the squash. Set this aside.

4. Whisk together the mayonnaise, lemon juice, parsley flakes and seasonings. Mix until combined.

5. Slice the tofu into bite size pieces, add olive oil to a pan and sauté the tofu until it is light brown on both sides.

6. Add the tofu to the squash noodles.

7. Add the excess oil from the pan into the mayonnaise mixture and mix it well. If there is no excess oil, you can skip this step.

8. Coat the squash noodles with the mayonnaise mixture. Once there is a good coating across all the noodles, they are ready to be served.

Nutrition Facts (per serving)

Total Carbohydrates: 5g

Dietary Fiber: 1g

Net Carbs: 4g

Protein: 3g

Fat: 9g

Calories: 105

Kale Cauliflower Tofu Scramble

Preparation time: 20 minutes

Cooking time: 25 minutes

Serves: 4

Ingredients:

- 1 large head cauliflower, roughly chopped

- 1/2 red onion, thick sliced

- 1/2 cup Tandoori Masala spice blend, divided

- 4 large handfuls kale, chopped
- 1/2 cup Kalamata olives, pitted, halved
- 16 oz. extra firm tofu, pressed dry

Essentials

- 4 tablespoons olive oil

- Salt and Pepper

Directions:

1. Preheat oven to 400 °F.

2. Place the tofu in a cheesecloth and top with a tea pot or cast iron pan.

3. Coat a baking sheet with oil or line with foil.

4. In a large bowl, combine the cauliflower, onion, 2 tablespoons oil and 3 tablespoons Masala blend. Season with salt and pepper and mix well to coat.

5. Spread the veggies in an even layer on the prepared baking sheet and bake in the oven for 20-25 minutes.

6. Place the kale in the bowl, drizzle with a little oil, season with spice mix, salt and pepper and toss well with hands to coat.

7. During the last 5 minutes, using a wooden spatula, mix the veggies and add the kale to the baking dish. Continue cooking for the remaining 5 minutes.

8. Meanwhile, using a fork, crumble the tofu in the bowl which you have previously used for veggies. Add the olives, 1 tablespoon olive oil, season with a pinch of masala mix, salt and pepper.

9. Coat a medium skillet with oil and heat over medium heat. Add the tofu mixture and cook for 5 minutes until slightly browned. Remove from the heat.

10. When ready to serve, place the baked veggies on the serving plate and add the sautéed tofu to the top.

Nutrition Facts (per serving)

Total Carbohydrates: 29g

Dietary Fiber: 9g

Net Carbs: 20g

Protein: 17g

Fat: 29g

Calories: 400

Cheesy Zucchini Casserole

Preparation time: 30 minutes

Cooking time: 45 minutes

Serves: 4

Ingredients:

- 4 cups sliced zucchini
- ½ red bell pepper, chopped
- ½ cup cornflakes cereal
- ½ cup shredded cheddar cheese
- ½ teaspoon dried basil
- 1 egg, beaten

Essentials

- ¼ cup olive oil

- Salt and pepper to taste

Directions:

1. Preheat oven to 350 ° F.

2. Coat a 9x13 inch baking dish with oil.

3. Place the chopped bell pepper, zucchini, cheese, eggs, cornflakes, and basil in a bowl.

4. Drizzle with oil and season with salt and pepper. Mix well to coat and transfer to the baking dish. Spread in an even layer and bake in the oven for 40 minutes until the veggies are tender and the top becomes golden brown.

5. Transfer to a serving dish and serve immediately.

Nutrition Facts (per serving)

Total Carbohydrates: 9g

Dietary Fiber: 2g

Net Carbs: 7g

Protein: 7g

Fat: 20g

Calories: 230

Italian Frittata

Preparation time: 10 minutes

Cooking time: 10 minutes

Serves: 4

Ingredients:

- 3 cups fresh broccoli florets
- 2 medium sweet bell peppers, julienned
- 2-3 garlic cloves, minced

- 1 medium ripe tomato, cut into wedges and seeded

- 1 tablespoon Parmesan cheese, grated

- 8 medium eggs

Essentials

- 1 tablespoon olive oil
- 2/3 teaspoon salt
- 1/3 teaspoon pepper
- 2/3 teaspoon dried oregano
- ½ cup milk

Directions:

1. Cut the broccoli into florets and place in a large pot of boiling water. Cook for 3-4 minutes until crisp-tender.

2. Transfer to a colander and drain.

3. In a large pan, heat the oil over medium heat. Add the julienned peppers and sauté for 3-4 minutes. Make sure not to overcook.

4. Add the broccoli and garlic to the pan. Season with oregano, salt and pepper, and cook for 1-2 minutes.

5. Next, stir in the tomatoes and cook until heated through.

6. Beat the eggs and milk together until a smooth mixture is formed. Pour the egg mixture evenly across the pan. Cook for 2 minutes so a small crust is formed at the bottom. Use a spatula to ease the egg slightly away from the pan and continue to cook for another 3-4 minutes, until the bottom is golden.

7. Sprinkle the grated cheese over the frittata and place in the oven for 6-8 minutes.

8. Remove from the oven and let it stand for 5 minutes covered. Serve warm.

Nutrition Facts (per serving)

Total Carbohydrates: 8g

Dietary Fiber: 2g

Net Carbs: 6g

Protein: 14g

Fat: 12g

Calories: 200

Ginger Sesame Tofu Stir Fry

Preparation time: 20 minutes

Cooking time: 15 minutes

Serves: 3

Ingredients:

- ½ lb. firm or extra firm tofu – cut into small cubes

- 1 teaspoon minced fresh ginger
- 6 oz. baby spinach (rinsed)
- 1 clove garlic, minced

- 2-3 tablespoons soy sauce (according to taste)

- 2 tablespoons toasted sesame seeds

Essentials

- 1 tablespoon sesame oil

Directions:

1. Cut the tofu into small cubes, about ¾” (each side).

2. Add the sesame oil to a large skillet and place over medium-high heat.

3. Add the tofu pieces and sauté until golden on all sides.

4. Add the fresh ginger, spinach and soy sauce (to taste). Cook for 3-5 minutes, stirring frequently, until the spinach softens.

5. Turn off the heat and use tongs to serve into a bowl. Top with sesame seeds and serve warm.

Nutrition Facts (per serving)

Total Carbohydrates: 9g

Dietary Fiber: 3g

Net Carbs: 6g

Protein: 14g

Fat: 20g

Calories: 250

Cauliflower Mushroom risotto

Preparation time: 10minutes

Cooking time: 10 minutes

Serves: 4

Ingredients:

- 3 cloves garlic
- 8 medium baby bella mushrooms
- 2 cups vegetable broth
- 4 cups cauliflower, ground
- ½ cup heavy cream
- ½ cup parmesan cheese

Essentials

- 2 tablespoons olive oil
- Salt and pepper to taste
- 2 teaspoons tarragon

Directions:

1. Thoroughly wash the cauliflower, cut into florets, and place in a food processor.

2. Pulse for 1-2 minutes, until it resembles white rice.

3. Add 1 tablespoon of olive oil to a medium saucepan and set over medium heat. Add the garlic and mushrooms and cook for a couple of minutes.

4. Then add the “cauliflower rice”, give a stir and pour in one cup of vegetable broth.

5. Bring the mixture to a simmer and lower heat. Cover and cook for 5 minutes, stirring 1-2 times. When the cauliflower is al dente, remove the lid and continue cooking for another 7-10 minutes, until all the liquid has been absorbed. Watch closely so it does not begin to burn.

6. Stir in the heavy cream and parmesan cheese and sprinkle with salt, pepper and tarragon. Stir well.

7. When the cheese is melted, remove the saucepan from the heat.

8. Place the ‘rice’ in a serving bowl and serve warm.

Nutrition Facts (per serving)

Total Carbohydrates: 8.5g

Dietary Fiber: 2.5g

Net Carbs: 6g

Protein: 7g

Fat: 20g

Calories: 245

Caprese Salad Skewers

Preparation time: 10 minutes

Cooking time: 0 minutes

Serves: 2

INGREDIENTS:

- 2 cups cherry tomatoes or baby heirloom tomatoes (if you can find them)

- 2 cups baby mozzarella cheese balls (6.3 oz.)

- ½ cup mixed olives, pitted (2.2 oz.)

- 2 tablespoon pesto (use red or green, whichever you like best)

- 2 tablespoon fresh basil

DIRECTIONS:

1. Wash the cherry tomatoes and basil.

2. Combine the mozzarella with the pesto and mix well.

3. Carefully assemble the ingredients on skewers in the following order; tomatoes, mozzarella and olives. Garnish with fresh basil.

Nutrition Facts (per serving)

Total Carbohydrates: 10g

Dietary Fiber: 3g

Net Carbs: 7g

Protein: 25g

Total Fat: 28g

Calories: 384

Side Dishes / Snacks

Parma Asparagus

Preparation time: 5 minutes

Cooking time: 12 minutes

Serves: 4

Ingredients:

- 1 bunch fresh asparagus, trimmed
- ½ cup shaved parmesan cheese
- 10 grape tomatoes, halved

Essentials

- 1/4 cup olive oil

- 2/3 cup water

Directions:

1. Add the water and asparagus to a large pan and set over medium heat.

2. Cook about 10 minutes until the greens soften, about 10 minutes. Drain water from the pan and return to the stove over low heat.

3. Add the olive oil and tomatoes to the asparagus and stir well to combine. Top with grated cheese and cook for another 1-2 minutes until the cheese is melted.

4. I’d recommend trying this with one of the white fish dishes.

Nutrition Facts (per serving)

Total Carbohydrates: 6g

Dietary Fiber: 2g

Net Cabs: 4g

Protein: 7g

Fat: 16g

Calories: 194

Lemon Mustard Green Beans

Preparation time: 10 minutes

Cooking time: 10 minutes

Serves: 4

Ingredients:

- 1 lb. French green beans, trimmed
- 1 shallot, finely chopped
- 1 tablespoon wholegrain mustard
- 3 tablespoons crème fraiche
- Juice 1 lemon

Essentials

- 1 oz. butter

Directions:

1. Add the green beans to a pot of boiling water and cook for about 5 minutes, until they become crisp but tender.

2. Meanwhile, melt the butter in a medium skillet. Add the shallots and cook, until they become tender.

3. Stir in the crème fraiche and mustard. Cook for another 3-4 minutes.

4. Drain the green beans and add to the mustard mixture.

5. Finally, add the lemon juice and stir well to combine.

6. Serve immediately. The mustard flavor would go great with a red meat dish.

Nutrition Facts (per serving)

Total Carbohydrates: 4g

Dietary Fiber: 3g

Net Carbs: 1g

Protein: 2g

Fat: 7g

Calories: 82

Stuffed Tomatoes with Melted Gruyere

Preparation time: 10 minutes

Cooking time: 20 minutes

Serves: 4

Ingredients:

- 4 large tomatoes

- 2 tablespoons finely chopped flat-leaf parsley

- 1 medium clove garlic, minced

- ¾ cup shredded gruyere cheese

Essentials

- 2 tablespoons extra-virgin olive oil
- ½ teaspoon salt
- Freshly ground pepper, to taste

Optional/ Garnish

- ¼ cup whole leaf basil

Directions:

1. Add the oil to a Dutch oven and set over medium heat. Cut off the tops of the tomatoes while waiting. Once the oil is very hot, place tomatoes (including the tops) in the pan and cook them for 10-12 minutes, until they begin to darken.

2. Gently flip over to sear the other side.

3. In a small bowl combine the minced garlic and parsley.

4. Use a small spoon to hollow out the inside of the tomatoes.

5. Season the seared tomatoes with salt and pepper. Stuff each of them with garlic-parsley mixture followed by the shredded Gruyere.

6. Cover and cook for 2-3 minutes, until the cheese is melted.

7. Transfer to a serving plate, top with basil, and enjoy.

Nutrition Facts (per serving)

Total Carbohydrates: 7g

Dietary Fiber: 2g

Net Carbs: 5g

Protein: 7g

Fat: 14g

Calories: 178

Spinach Salad with Sesame Seeds

Preparation time: 5 minutes

Cooking time: 5 minutes

Serves: 4

Ingredients:

- 1 tablespoon soy sauce
- 1 teaspoon toasted sesame seeds, crushed
- 1 teaspoon rice vinegar
- 1 teaspoon golden caster sugar
- 2 garlic cloves, grated
- 16 oz. spinach, stems trimmed

Essentials

- 2 tablespoons toasted sesame oil

Directions:

1. Place the spinach in a large saucepan of boiling water and cook for 3-4 minutes until the greens wilt.

2. Transfer to a colander and rinse with cold water. Drain and squeeze with hands to remove as much water as possible.  Place in a salad bowl.

3. Next, make the dressing by combining soy sauce, sesame oil, vinegar, sesame seeds, garlic, sugar, and pepper in a small bowl. Mix well to dissolve the sugar.

4. Pour the dressing over the blanched spinach and toss to coat.

5. Refrigerate for at least 1 hour before serving.

Nutrition Facts (per serving)

Total Carbohydrates: 3g

Dietary Fiber: 3g

Net Carbs: 0g

Protein: 4g

Fat: 8g

Calories: 104

Lemon Broccoli

Preparation time: 15 minutes

Cooking time: 15 minutes

Serves: 4

Ingredients:

- 1 head broccoli, cut into florets
- 2 teaspoons lemon zest, divided
- 2 tablespoons lemon juice
- 2 cloves garlic, minced

Essentials

- 1/4 cup olive oil, or more to taste, divided

- Salt and ground black pepper to taste

Directions:

1. Preheat oven to 450 °F.

2. In a large bowl, combine the broccoli, 1 teaspoon lemon zest and 1 tablespoon olive oil. Season with salt and pepper to taste and mix well to coat.

3. Transfer the broccoli to a large baking dish lined with parchment and roast in the oven for 18-20 minutes, until golden-brown. Let it cool and transfer to a salad bowl.

4. Whisk lemon juice and garlic together in a small bowl, season with salt and pepper and pour over the roasted broccoli. Mix well to coat and enjoy.

5. I’d recommend having this with fish, my favorite being salmon.

Nutrition Facts (per serving)

Total Carbohydrates: 4g

Dietary Fiber: 1g

Net Carbs: 3g

Protein: 5g

Fat: 27g

Calories: 299

Desserts / Sweet Snacks

Low Carb Macaroons

Preparation time: 10 minutes

Cooking time: 25 minutes

Serves: 12 macaroons

Ingredients:

- 1 cup shredded coconut
- 1 large egg white
- ¼ cup erythritol (sweetener)
- ½ teaspoon almond extract
- 1 oz. sugar-free chocolate
- 2 tablespoons coconut oil

Essentials

- 1 pinch of salt

Directions:

1. Preheat the oven to 350 °F.

2. Spread the shredded coconut evenly on a baking sheet, lined with parchment.

3. Place in the oven and toast for 3-5 minutes until light golden and fragrant.

4. In mixing bowl, beat the egg white with an electric mixer and gradually add the erythritol. Once stiff peaks form, stir in the toasted coconut, almond extract, and a pinch of salt.

5. Line a baking dish with parchment. Shape the mixture into small balls and arrange them on the prepared baking dish. You can shape them with your hands or use an ice cream scoop.

6. Bake in the oven for 15-18 minutes until their tops are golden brown.

7. Meanwhile in a small bowl melt the coconut oil and chocolate.

8. Once the macaroons are done, remove from the oven and let them cool for 5 minutes.

9. Drizzle the macaroons with chocolate and enjoy.

Nutrition Facts (per serving)

Total Carbohydrates: 3g

Dietary Fiber: 2g

Net Cabs: 1g

Protein: 1g

Fat: 7g

Calories: 73

Keto Strawberry Cheesecakes

Preparation time: 10 minutes

Cooking time: 0 minutes

Serves: 4

Ingredients:

- ½ cup almond flour
- ¾ cup confectioners sugar
- 7 strawberries, chopped
- 8 oz. cream cheese
- ⅓ cup sour cream
- 1 teaspoon vanilla extract

Essentials

- 3 tablespoons butter, melted

Directions:

1. To prepare the crust, place the melted butter, almond flour, and ¼ cup sugar in a medium bowl and mix well to combine.

2. Divide the mixture evenly and place in 4 serving bowls, lightly pressing with your hands.

3. To prepare the filling, puree the strawberries in a food processor. Leave 2 strawberries to one side for garnish later.

4. Add the remaining ½ cup sugar, vanilla extract, cream cheese, and sour cream to the food processor. Blend until it reaches a smooth consistency.

5. Spoon the mixture over the crusts, top with the remaining chopping strawberries and chill for at least an hour before serving.

Nutrition Facts (per serving)

Total Carbohydrates: 7g

Dietary Fiber: 1g

Net Carbs: 6g

Protein: 7g

Fat: 37g

Calories: 339

Strawberry Coconut Cookies

Preparation time: 10 minutes

Cooking time: 12 minutes

Serves: 10 cookies

Ingredients:

- 1 cup peanut butter
- 1 egg
- 1 tablespoon coconut flour
- ½ teaspoon vanilla extract
- 2/3 cup granulated Splenda

- 3-4 tablespoons sugar free strawberry preserves

Essentials

- ¼ teaspoon baking powder

Directions:

1. Preheat oven to 350 °F.

2. In a large bowl, beat the eggs. Add the butter, flour, baking powder, Splenda and vanilla. Mix well to form a smooth dough.

3. Shape the mixture into small balls and arrange on a baking sheet lined with parchment paper.

4. Make a slight indentation on the top each of the cookie with the back of a spoon and fill with about a ½ teaspoon of the preserves.

5. Bake in the oven for 10-12 minutes, until the cookies are golden brown around the edges.

Nutrition Facts (per serving)

Total Carbohydrates: 5g

Dietary Fiber: 2g

Net Carbs: 3g

Protein: 6g

Fat: 12g

Calories: 158

Peanut Butter Cookies

Preparation time: 10 minutes

Cooking time: 15 minutes

Serves: 24 cookies

Ingredients:

- ½ cup coconut flour
- 1 cup granulated Splenda
- 3 eggs
- 1 teaspoon vanilla extract
- 1 cup peanut butter

Essentials

- ¼ teaspoon salt

Directions:

1. Preheat oven to 350 °F.

2. Prepare a baking sheet with baking parchment or non-stick cooking spray.

3. Place the peanut butter, eggs, flour, Splenda, salt, and vanilla extract in a bowl and mix well to from a smooth dough.

4. Shape the dough into a walnut size balls and arrange on the prepared baking sheet.

5. Using a fork, make crisscross marks on the cookies and bake in the oven for 16-18 minutes, until they are golden brown.

Nutrition Facts (per serving)

Total Carbohydrates: 5g

Dietary Fiber: 3g

Net Carbs: 2g

Protein: 3g

Fat: 5g

Calories: 69

Chocolate Covered Apricots

Preparation time: 15 minutes

Cooking time: 15 minutes

Serves: 36 apricots

Ingredients:

- ½ cup bittersweet chocolate chips
- 36 dried apricots
- ½ cup shredded coconut

Directions:

1. Place the chocolate chips in a microwave safe bowl and microwave for 30 seconds. Then give a good stir and continue microwaving in 30 second intervals until melted.

2. Coat half of each apricot with the melted chocolate and arrange on a baking sheet lined with parchment. Sprinkle the apricots with the shredded coconut.

3. Chill for at least 1 hour before serving.

4. Eat these sparingly across a week, they can be very moreish and become an easy way to have too many carbs.

Nutrition Facts (per serving)

Total Carbohydrates: 4g

Dietary Fiber: 1g

Net Carbs: 3g

Protein: 0g

Fat: 1g

Calories: 349

Breakfast

High Protein Pancakes

Preparation time: 5 minutes

Cooking time: 10 minutes

Serves: 2

INGREDIENTS

- 6 eggs
- ½ cup freshly ground flax seed
- 1 cup ricotta cheese
- 1.5 teaspoon baking powder

Essentials

- ½ teaspoon salt

DIRECTIONS

1. Combine the flaxseed, baking powder and salt in a bowl or large jug. Add the eggs to the dry ingredients one by one, whisking after each egg. Then, add the ricotta cheese and give the mixture a good whisk to get a smooth batter. Alternatively, put all of the ingredients in a blender to achieve the same results. If you want to sweeten the batter, add a packet of artificial sweetener to the batter at this point and mix well.

2. Spray a griddle or non-stick skillet (frying pan) with cooking oil spray and put it on a medium high heat.

3. Use a large spoon or, preferably, a ladle (this is the perfect size for pancake batter) to pour the pancake batter into the skillet (frying pan) once the oil has heated up. Turn the skillet (frying pan) in the air to create round pancakes.

4. Allow the pancake to cook for about 2 minutes before flipping it over with a spatula. Cook the other side for about 2 minutes. Adjust the timing accordingly if you would prefer your pancakes more or less browned.

5. Serve pancakes with butter, low carb syrup, sour cream or berries (blueberries are my favorite) - or any combination of these options!

Nutrition Facts (per serving)

Total Carbohydrates: 15g

Dietary Fiber: 8g

Net Carbs: 7g

Protein: 35g

Total Fat: 31g

Calories: 513

Italian Breakfast

Preparation time: 15 minutes

Cooking time: 10 minutes

Serves: 2

Ingredients

- 2 large eggs
- 3-4 slices prosciutto ham
- 1 clove organic garlic, peeled
- ½ cup rocket lettuce
- 10 cherry tomatoes - halved

Essentials

- Celtic sea salt
- Freshly ground black pepper
- 4 tablespoons of butter

Directions:

Kale and egg

1. Heat 1 tablespoon of butter in a small skillet on a medium-high heat.

2. Crack and fry the eggs, preferably sunny side up, until the edges are golden (usually around 3-4 minutes). Remove from the pan and set to one side for the moment.

3. Next, peel and crush the garlic clove. Add more butter if needed, then add the garlic to the skillet and sauté until it begins to turn a golden brown. Add a dash of salt and pepper.

4. Sauté the halved tomatoes for about 2-3 minutes, turning half way.

5. Optionally, I would recommend giving the rocket and prosciutto and 30 second sauté too. Personally, I like the garlic and moist flavor it picks up from the pan. Otherwise serve cold.

6. Everything should be ready to serve, add salt and pepper according to your taste.

Nutrition Facts (per serving)

Total Carbohydrates: 5g

Dietary Fiber: 1g

Net Carbs: 4g

Protein: 7g

Total Fat: 17g

Calories: 189

Quick and Easy Peanut-Chia Bowl

Preparation time: 2 minutes

Cooking time: 3 minutes

Serves: 2

Ingredients:

- 4 tablespoons chia seeds
- 4 oz. (220 g) peanut flour
- 1 cup (240 ml) almond milk
- ½ tablespoon ground cinnamon

- 4 scoops of chocolate protein powder (whey is the most common)

- 4 tablespoons ground flax seeds

Essentials

- 2/3 cup (160ml) water

Suggested toppings

- Soaked almonds
- Hemp hearts
- Toasted coconut
- Almond butter

DIRECTIONS:

1. For the most flavor, it is best to prepare this the night before to allow the ingredients to marinade. The night before, combine the wet together in one bowl (almond milk and water), combine all dry ingredients (except the ground flaxseeds) in another. Make a well in the dry ingredients and pour the milk/ water a little at a time into the dry ingredients while continuously mixing. Repeat until the ingredients are thoroughly mixed together. Cover the bowl and place refrigerate overnight.

2. Next day, place the mixture in a pan and use a gentle heat. Bring the mixtures to a simmer and frequently stir but it reaches a good thickness. The thickness should not be too runny, but not solid either. This can be to your personal preference.

3. Stir in the flaxseeds when you are ready to serve. Serve in a bowl and add your favorite (healthy) topping.

Suggestions - Try different flavor powders for very different tastes

Nutrition Facts (per serving)

Total Carbohydrates: 20g

Dietary Fiber: 16g

Net Carbs: 4g

Protein: 54g

Total Fat: 20g

Calories: 462