Easy Keto Cooking, page 12
NUTRITION FACTS PER SERVING
(4 MEATBALLS + CAULI-KALE RICE + CHIMICHURRI)
TOTAL CARBS: 13.9 G
FIBER: 6.2 G
NET CARBS: 7.6 G
PROTEIN: 24.7 G
FAT: 59.6 G
CALORIES: 683 KCAL
MACRONUTRIENT RATIO
CALORIES FROM CARBS (5%)
PROTEIN (15%)
FAT (80%)
◁ Greek Keftedes Bowls
This well-balanced Mediterranean meal is perfect for breaking your fast. It’s really nutritious and will keep you fuller for longer. Absolutely starving? Serve it with a slice of Garlic & Herb Focaccia!
MAKES: 4 SERVINGS
HANDS-ON TIME: 30 MINUTES
OVERALL TIME: 30 MINUTES
Tzatziki:
½ medium (100 g/3.5 oz) cucumber
1 cup (250 g/8.8 oz) 5% full-fat yogurt
1 clove garlic, crushed
1 tablespoon (15 ml) fresh lemon juice
½ teaspoon fresh lemon zest
2 tablespoons (30 ml) extra-virgin olive oil
1 tablespoon (4 g/0.2 oz) chopped fresh dill
Sea salt and black pepper
Greek Salad:
1 small (150 g/5.3 oz) cucumber, grated
1⅓ cups (200 g/7.1 oz) halved cherry tomatoes
1 small (75 g/2.6 oz) green pepper, sliced
½ small (30 g/1.1 oz) red onion, sliced
½ cup (75 g/2.6 oz) crumbled feta cheese
12 (36 g/1.3 oz) pitted black or green olives
1 teaspoon dried oregano
2 tablespoons (30 ml) extra-virgin olive oil
Meatballs:
1.1 pounds (500 g) ground lamb
½ teaspoon sea salt
¼ teaspoon black pepper
½ small (35 g/1.2 oz) yellow onion, finely chopped
2 cloves garlic, crushed
2 tablespoons (8 g/0.3 oz) chopped fresh parsley, or 2 teaspoons dried parsley
1 tablespoon (4 g/0.2 oz) chopped fresh oregano, or 1 teaspoon dried oregano
1 tablespoon (4 g/0.2 oz) chopped fresh mint, or 1 teaspoon dried mint
1 large egg
½ cup (50 g/1.8 oz) almond flour, or 2½ tablespoons (20 g/0.7 oz) coconut flour
1 tablespoon (15 g/0.5 oz) ghee or duck fat
To make the tzatziki: Grate the cucumber into a bowl and drain any excess liquid. Add the yogurt, garlic, lemon juice, lemon zest, olive oil, and dill. Add salt and pepper to taste. Mix until combined. Cover and store in an airtight container in the fridge for up to 3 days.
To make the salad: Place all the vegetables in a bowl. Add the feta, olives, and oregano. Drizzle with the olive oil.
To make the meatballs: In a bowl, combine all the ingredients for the meatballs. Using your hands, form the mixture into 20 meatballs (about 33 g/1.2 oz each). Grease a large skillet with ghee. Once hot, add the meatballs in a single layer. Cook for 2 minutes per side, turning with a fork until browned on all sides and cooked through. Remove from the heat.
To assemble, place a quarter of the Greek salad in a bowl, add 5 meatballs, and serve with tzatziki (about ⅓ cup/80 ml per serving). Refrigerate the meatballs and tzatziki in separate airtight containers for up to 4 days.
NUTRITION FACTS PER SERVING
(5 MEATBALLS + ⅓ CUP/80 ML TZATZIKI + 1/4 GREEK SALAD)
TOTAL CARBS: 13.6 G
FIBER: 3.9 G
NET CARBS: 9.7 G
PROTEIN: 35.6 G
FAT: 60.7 G
CALORIES: 732 KCAL
MACRONUTRIENT RATIO
CALORIES FROM CARBS (5%)
PROTEIN (20%)
FAT (75%)
Bacon-Wrapped Beef Patties with “Chimiole”
“Chimiole” isn’t as weird as it sounds: it’s a combination of chimichurri and guacamole. I created it when I had some leftover chimichurri sauce from a barbecue, plus loads of avocados. And guess what? The combination works so well that it’s been a favorite in my house ever since! And it’s the perfect side for these oven-baked, bacon-wrapped beef burgers.
MAKES: 4 SERVINGS
HANDS-ON TIME: 20 MINUTES
OVERALL TIME: 40 MINUTES
Patties:
1 pound (450 g) ground beef
¼ teaspoon black pepper
½ small (35 g/1.2 oz) yellow onion, finely chopped
1 clove garlic, crushed
16 slices (240 g/8.5 oz) thin-cut bacon (about 15 g/0.5 oz per slice)
“Chimiole”:
2 large (400 g/14.1) avocados, pitted and peeled
1 small (70 g/2.5 oz) yellow onion, finely chopped
1⅓ cups (200 g/7.1 oz) chopped regular or cherry tomatoes
½ cup (120 ml) Chimichurri (here)
Sea salt and black pepper
Optional: lettuce and freshly chopped vegetables such as tomatoes, bell peppers, or cucumber for serving
To make the patties: Preheat the oven to 400°F (200°C, or gas mark 6). Combine the beef, pepper, onion, and garlic in a bowl. Using your hands, form the mixture into 8 medium patties (about 60 g/2.1 oz each). Wrap each of the patties with 2 slices of bacon. Place on a baking tray lined with parchment paper. Bake for 25 to 30 minutes, or until the patties are golden brown.
To make the “chimiole”: Place 1 avocado into a bowl and mash well with a fork. Add the onion, tomatoes, and chimichurri. Stir to combine. Dice the second avocado and mix it into the “chimiole,” but do not mash it. Season with salt and black pepper to taste.
Serve 2 patties with about 1 cup/240 g of the “chimiole.” Optionally, serve with lettuce and vegetables. To store, place the patties and “chimiole“ in separate airtight containers, and store in the fridge for up to 3 days.
NUTRITION FACTS PER SERVING
(2 PATTIES + 1 CUP/200 G/7 OZ “CHIMIOLE”)
TOTAL CARBS: 14.9 G
FIBER: 8.8 G
NET CARBS: 6.1 G
PROTEIN: 30.5 G
FAT: 66.3 G
CALORIES: 768 KCAL
MACRONUTRIENT RATIO
CALORIES FROM CARBS (3%)
PROTEIN (16%)
FAT (81%)
Turkey Nuggets with Kale Slaw and Italian Dressing
Ever wondered what to do with all those leftover broccoli stalks? Don’t throw them out: Use them to make this tasty superfood slaw. Then serve it with crispy turkey nuggets and a creamy Italian dressing for a potassium-rich, induction-friendly meal.
MAKES: 4 SERVINGS
HANDS-ON TIME: 10 MINUTES
OVERALL TIME: 20 MINUTES
Italian Dressing:
½ cup (110 g/3.9 oz) mayonnaise (here)
¼ cup (58 g/2 oz) sour cream
1 tablespoon (15 g/0.5 oz) tomato paste
4 pieces (12 g/0.4 oz) sun-dried tomatoes, chopped
2 tablespoons (8 g/0.3 oz) chopped fresh herbs such as parsley, basil, or thyme
Sea salt and black pepper
Superfood Kale Slaw:
7.1 ounces (200 g) green cabbage
3.5 ounces (100 g) dark-leaf kale or baby kale
3 to 4 (100 g/3.5 oz) broccoli stalks, peeled or kohlrabi
1 small (70 g/2.5 oz) red onion, sliced
2 tablespoons (30 ml) fresh lemon juice
½ teaspoon celery seeds
2 tablespoons (8 g/0.3 oz) chopped herbs such as parsley, basil, or thyme
Sea salt and black pepper
Turkey Nuggets:
1.3 pounds (600 g) turkey leg (dark) meat
1 large egg, beaten
Pinch of sea salt and black pepper
1½ cups (135 g/4.8 oz) finely grated Parmesan cheese
2 tablespoons (30 g/1.1 oz) ghee or duck fat
To make the dressing: Combine all the ingredients in a small bowl. Set aside.
To make the slaw: Using your food processor’s slicing blade, thinly slice the cabbage, kale, and broccoli stalks (or kohlrabi), then place in a large mixing bowl. Add the red onion, lemon juice, celery seeds, and herbs. Add half of the prepared dressing and combine well. Season with salt and pepper to taste, and mix well again.
To make the turkey nuggets: Slice the turkey into pieces about ½ inch (1 cm) thick. In a bowl, beat the egg with a pinch of salt and pepper. Place the Parmesan in a separate bowl. Dip each of the turkey pieces in the egg, then dip into the bowl with the Parmesan and roll to coat well. Heat a pan greased with the ghee over medium-high heat. Once hot, add the turkey nuggets, and fry until golden brown on both sides. Work in batches: do not overfill the pan. Use a rubber spatula to flip the turkey halfway through cooking, keeping as much of the Parmesan crust as possible on the nuggets. Serve the turkey nuggets with the slaw and the remaining dressing on the side.
NUTRITION FACTS PER SERVING
(QUARTER OF NUGGETS + ¾ CUP/150 G SLAW + ¼ CUP/60 ML DRESSING):
TOTAL CARBS: 10.4 G
FIBER: 3.6 G
NET CARBS: 6.8 G
PROTEIN: 45.9 G
FAT: 54.2 G
CALORIES: 709 KCAL
MACRONUTRIENT RATIO
CALORIES FROM CARBS (4%)
PROTEIN (26%)
FAT (70%)
Mexican Chicken Bowls
Banish cravings and keto flu by making these potassium-rich, Mexican-inflected lunch bowls. Prepare them in advance for a quick-prep lunchbox solution that’ll keep you going all the way to dinnertime.
MAKES: 4 SERVINGS
HANDS-ON TIME: 20 MINUTES
OVERALL TIME: 1 HOUR 30 MINUTES
Marinated Chicken:
1.3 pounds (600 g) chicken breasts, cut into 1½-inch (4-cm) pieces
2 tablespoons (30 ml) extra-virgin olive oil
1 tablespoon (15 ml) fresh lemon juice
1 tablespoon (15 ml) white wine vinegar
1 tablespoon (5 g/0.2 oz) dried oregano
½ teaspoon chipotle powder
½ teaspoon sea salt
¼ teaspoon black pepper
Avocado-Feta Salsa:
3 tablespoons (45 ml) extra-virgin olive oil
2 tablespoons (30 ml) fresh lime juice
1 clove garlic, crushed
1 large (200 g/7.1 oz) avocado, diced
2 cups (300 g/10.6 oz) halved cherry or chopped regular tomatoes
1 small (60/2.1 oz) red onion, sliced
2 teaspoons dried oregano
2 tablespoons (8 g/0.3 oz) chopped cilantro or parsley
¾ cup (113 g/4 oz) crumbled feta cheese or queso fresco
Sea salt and black pepper
1 tablespoon (15 g/0.5 oz) ghee or duck fat
1 head (200 g/7.1 oz) romaine, or any green lettuce
Optional: salsa verde for serving
To make the chicken: Place the chicken pieces in a bowl. Add the olive oil, lemon juice, vinegar, oregano, chipotle powder, salt, and pepper. Mix until well coated, cover, and let the chicken marinate in the fridge for at least 1 hour, or overnight.
To make the avocado-feta salsa: In a bowl, combine the olive oil, lime juice, and garlic. Place the avocado, tomatoes, onion, herbs, and cheese in a bowl, and pour over the prepared oil mixture. Season with salt and pepper to taste. Place in the fridge while you cook the chicken, or store covered for up to 2 days (but best served fresh).
Heat a large skillet greased with the ghee over medium-high heat. Add the marinated chicken pieces and cook until they are browned on all sides and cooked through, about 10 minutes. To serve, fill 2 to 3 lettuce leaves with some avocado-feta salsa and serve with the chicken and, optionally, salsa verde. Leftover chicken and salsa verde can be stored in an airtight container in the fridge for up to 4 days.
NUTRITION FACTS PER SERVING
(CHICKEN + AVOCADO-FETA SALSA)
TOTAL CARBS: 13.5 G
FIBER: 6.8 G
NET CARBS: 6.7 G
PROTEIN: 38 G
FAT: 48.3 G
CALORIES: 635 KCAL
MACRONUTRIENT RATIO
CALORIES FROM CARBS (4%)
PROTEIN (25%)
FAT (71%)
Mackerel Fat Stacks
These fish stacks are rich in omega-3 fatty acids, magnesium, and potassium, so they’re great for keto induction. Plus, even though they’re filling enough to act as a full meal, they’re a snap to make: you’ll be able to whip them up in less than fifteen minutes.
MAKES: 2 SERVINGS
HANDS-ON TIME: 10 MINUTES
OVERALL TIME: 15 MINUTES
2 large (180 g/6.3 oz) portobello mushrooms
Sea salt and black pepper
1 tablespoon (15 g/0.5 oz) ghee or duck fat
2 medium (220 g/7.8 oz) smoked mackerel fillets, skin removed
1 small (50 g/1.8 oz) red onion, finely chopped
¼ cup (60 g/2.1 oz) crème fraîche or sour cream
2 tablespoons (30 g/1.1 oz) mayonnaise (here)
1 tablespoon (15 ml) fresh lemon juice
1 small head (100 g/3.5 oz) green lettuce, such as butterhead
2 cups (60 g/2.1 oz) fresh spinach, arugula, or watercress
½ medium (100 g/3.5 oz) cucumber, peeled and sliced
½ medium (75 g/2.7 oz) avocado, pitted, peeled, and sliced
Clean the mushrooms with a damp paper towel. Remove the stems and reserve for another recipe (for instance, add them to an omelet or egg muffins, here). Season the mushrooms with salt and pepper. Place, bottom-side up, in a hot ovenproof pan greased with ghee. Cook for 1 to 2 minutes, then flip over. Cover with a lid and cook for 5 to 7 minutes more, or until tender. Turn the mushrooms bottom-side up and remove from the heat. Set aside.
Break the mackerel into small pieces. In a bowl, combine the mackerel, onion, crème fraîche, mayonnaise, and lemon juice. Season with salt and pepper to taste.
To assemble the stacks, divide the lettuce, spinach, and cucumber between 2 bowls. Top each with a portobello mushroom and add the mackerel mixture. Top with avocado and serve. The mackerel mixture can be stored in the fridge for up to 4 days. It’s best to assemble the salad just before serving, or the night before (drizzle the avocado with some lemon or lime juice to prevent browning).
NUTRITION FACTS PER SERVING
(1 STACK)
TOTAL CARBS: 13.9 G
FIBER: 5.8 G
NET CARBS: 8.1 G
PROTEIN: 26.4 G
FAT: 51.3 G
CALORIES: 611 KCAL
MACRONUTRIENT RATIO
CALORIES FROM CARBS (5%)
PROTEIN (18%)
FAT (77%)
◁ California Sushi Wraps
Every ingredient in these ten-minute rice-free sushi wraps is packed with goodness! Eggs are a fantastic source of quality protein and choline; seaweed is a great source of iodine; fatty salmon is high in omega-3s; and avocado provides heart-healthy monounsaturated fats.
MAKES: 4 WRAPS
HANDS-ON TIME: 10 MINUTES
OVERALL TIME: 10 MINUTES
2 large eggs
Salt and pepper
2 teaspoons (10 g/0.4 oz) ghee or duck fat, divided
2 nori sheets
4.2 ounces (120 g) smoked salmon
1 small (110 g/3.9 oz) avocado, pitted, peeled, and sliced
2 teaspoons (10 ml) fresh lemon juice
3 ounces (85 g) peeled cucumber, cut into matchsticks
2 tablespoons (30 g/1.1 oz) mayonnaise (here)
2 teaspoons (6 g/0.2 oz) sesame seeds
Crack one egg into a bowl. Season with salt. Whisk and then pour into a hot pan greased with 1 teaspoon (5 g/0.2 oz) of the ghee. Cook over medium-high heat for about a minute, or until the top is firm and opaque. Transfer to a plate (don’t worry too much if the shape of the omelet isn’t perfectly round). Repeat for the second egg, greasing the pan with the remaining 1 teaspoon (5 g/0.2 oz) ghee before cooking the second egg. When done, cut each omelet in half. Cut the nori sheets in half. To assemble, top each of the nori halves with half an omelet and a quarter each of the smoked salmon, avocado slices, lemon juice, cucumber, mayonnaise, and sesame seeds. Using your hands, tightly roll each wrap into a cone shape, starting from the bottom left corner. Wet the edges of the seaweed to seal. Repeat with the remaining nori wraps. Eat immediately or store in the fridge for up to a day. The nori sheets get soft quickly, so if you prefer the wraps crispy, assemble them just before serving.
NUTRITION FACTS PER SERVING
(2 WRAPS)
TOTAL CARBS: 7.9 G
FIBER: 5.2 G
NET CARBS: 2.8 G
PROTEIN: 20.2 G
FAT: 34.5 G
CALORIES: 413 KCAL
MACRONUTRIENT RATIO
CALORIES FROM CARBS (3%)
PROTEIN (20%)
FAT (77%)
Keto Power Bars
Sometimes—and especially if you’re on the go all day—you just want to grab a quick bar for lunch. It’s best to make your own, because most store-bought options either contain too much protein and too little fat, or are high-fat options that melt at room temperature. None of that is an issue with these nutty, chocolaty beauties, though!
MAKES: 12 BARS
HANDS-ON TIME: 20 MINUTES
OVERALL TIME: 1 HOUR 20 MINUTES
1¼ cups (124 g/4.4 oz) pecan halves
½ cup (60 g/2.1 oz) coconut flour
¼ cup (38 g/1.3 oz) whole chia seeds
½ cup (80 g/2.8 oz) powdered erythritol or Swerve
1 cup (100 g/3.5 oz) collagen powder (see here for alternatives)
1 teaspoon vanilla powder, or 1 tablespoon sugar-free vanilla extract
1 teaspoon ground cinnamon
3 ounces (85 g) unsweetened chocolate
3 ounces (85 g) cacao butter
½ cup (120 g/4.2 oz) almond butter or sunflower seed butter
1 teaspoon sugar-free maple extract
Chop most of the pecan halves, reserving a few for topping. Combine the chopped pecans, coconut flour, chia seeds, erythritol, collagen powder, vanilla, and cinnamon in a bowl. Melt the unsweetened chocolate and cacao butter in a double boiler, or in a heatproof bowl placed over a small saucepan filled with 1 cup (235 ml) of water, placed over medium heat. Once melted, carefully remove the bowl from the saucepan. Mix in the almond butter, maple extract, and the dry ingredients. Combine well with a spatula until you have created a cookie dough–like mixture. Transfer the dough to an 8 x 8-inch (20 x 20-cm) parchment-lined pan or silicone pan. Top with the reserved pecan halves. Refrigerate for about 1 hour, or until set and ready to slice. Create bars by cutting the mixture into 6 rows by 2 columns. Store in an airtight container at room temperature for up to 2 weeks.
