Keto Diet Cookbook E-Book

Serah Collins

• Herausgeber: Impulse World
• Kategorie: Lebensstil
• Sprache: Englisch
• Veröffentlichungsjahr: 2019

Beschreibung

This Cookbook is put together and carefully handpicked to provide you with all you need on your keto diet journey. You have a wide range of recipe collection to select from, you will find a lot of keto slow cooker recipes, few ingredient recipes for busy people on keto diet, quick and easy recipes, and lot more. With recipes in this cookbook, you don’t need to guess neither will you be having trouble with selection of recipes to help you throughout your journey. This cookbook is for overweight people who are trying to get rid of all the unwanted fat. Also for people with diabetic or prone to be diabetic and trying to cut down on their carb. Have you been eating unhealthy and trying to eat healthy? Are you trying to live a healthy lifestyle free from junk food? If your answer is yes, then this book is for you. The recipes in this cookbook will help you cut down your sugar level and get rid of those unwanted fat. You will find variety of delicious low carbs, high fat and moderate protein foods like, Keto Green Smoothie, Basic Avocado Egg Bake, Lovely Grilled Salmon I, Hill Pork Belly Cracklins, Keto Simple Crepes, Family Turkey, the Michigander Way, Keto Low-Carb Flax Bread, Salmon Cedar Planked Salmon, Incredible Low-Carb Keto Meatballs and lots more. What to expect in this Cookbook: You will also find detailed information on how to know when you are in ketosis. Types of food you are allowed to eat on Keto and what you shouldn’t eat so you don’t get confused eating unhealthy foods while trying to lose weight. 280 carefully selected high fat low carb recipes Keto slow cooker recipes 5-ingredient recipes that are pocket friendly Quick and easy recipes for busy people on keto diet and lots more. Without saying much I believe this book can be an answer to shed that excess weight, giving you that body confidence you have always dreamt of. Don’t even wait any further before getting a copy.

Leseprobe

Keto Diet Cookbook

280 All Healthy Low Carb, High Fat Recipe Cookbook for Weight Loss and Healthy Lifestyle

Serah Collins

Copyright © 2019 Serah Collins

All rights reserved. No part of this publication may be reproduced, distributed, or transmitted in any form or by any means, including photocopying, recording, or other electronic or mechanical methods, without the prior written permission of the publisher, except in the case of brief quotations embodied in critical reviews and certain other noncommercial uses permitted by copyright law.

TABLE OF CONTENTS

INTRODUCTION

What Is Keto?

What Is Ketosis?

How To Get Into Ketosis

Benefit Of Keto

What To Eat In Keto:

BREAKFAST AND BRUNCH RECIPES

Favorite English muffins

Jayla LCHF Fluffy Pancakes

LC Keto Moscow Mule

Gluten-Free Wraps

Ideal Keto Omelet

Ketogenic Low-Carb Flax Bread

Ketogenic Simple Bread

My Special Keto Hamburger Buns

Keto Simple Crepes

Simple Asparagus Frittata

Chicken Sausage and Roasted Cabbage

Keto Mocha

Tomato And Almond-Crusted Bacon Quiche

Spicy And Crispy Cauliflower Pancakes

Easy Keto Cauliflower Mac 'n Cheese

Keto Low-Carb  Dairy-Free Coconut Dirty Chai Latte

Basic Avocado Egg Bake

Pumpkin Cheesecake Bars

Keto creamy Cauliflower Risotto

Fine Slow Cooker Chicken

Slow Cooker Basil Cheesy Cauliflower

Healthy Low Carb Breakfast Casserole

Slow Cooker Broccoli  and Sausage Breakfast Casserole|

Keto Slow Cooker Meatballs and Spaghetti Squash

Keto Slapin’ Chili

Slow Cooker Cheesy Ground Beef Eggplant Casserole

Keto Slow-Cooker Hearty Jambalaya

Dairy-Free Spinach Artichoke Casserole

Hot Pork Slow Cooker

Keto Slow Cooker Coconut Curry Dot

Slow Cooker Mexican-Style Fondue

Quick Chili Verde

Avocado Boiled eggs with bacon

Keto Roasted Pecans with Pumpkin Spice

Special Mushroom omelet

Keto Low-Carb Moscow Mule

Asparagus & Bacon with Stuffed Chicken

Simple keto latte

Keto Scrambled eggs and chives

Keto Pork Medallions

Keto Chicken Nuggets - Gluten Free

Keto mushrooms with fried halloumi cheese

Low Carb Honey Mustard Chicken

Easy smoked salmon and avocado

Quick Chili Verde

Breakfast baked bacon omelet

Keto Basil Baked Sausage

Ketogeic Cinnamon Granola

POULTRY AND SEAFOOD RECIPES

Chicken Thigh And Greek-Style Green Beans

Keto Chicken Mozzarella With Vodka Sauce

Creamy Chicken Carrots Soup

Special Buffalo Chicken Salads

Slow Cooker Creamy Chicken with Bacon and Cheese

Slow Cooker Chicken with Rosemary

Chicken Barbeque with Bacon & Cheese

Slow Cooker Ranch Chicken

Slow Cooker Coconut-Cilantro Curry Shrimp

Slow Cooker Chicken Marsala

Keto Slow-cooker Chicken Adobo

Easy Keto Slow Cooker Ranch Chicken

Slow Cooker Pizza Casserole Chicken

Slow Cooker Crock Pot Shrimp Scampi

Easy Tender Turkey Breast

Keto Cheesy Adobo Chicken

Simple Egg and Bacon

Lovely Marinated Grilled Salmon I

Ken’s Chicken Cordon Bleu

Low Carb Chicken Taco Shells

Ketogenic Chicken Parmesan

My Simple Tuna Patties

Salmon Cedar Planked Salmon

Browned Fillets Butter Perch

Nicely Baked Chicken Scampi

Cauliflower Rice With Shrimp Scampi

Dan inn Tilapia Parmesan

My Keto Egg Casserole

Keto Lemon Poppy Seed Muffins

Super Turkey Soup

Curry Chicken Tikka Masala Sauce

Turkey The Michigander Way

Skewers Prosciutto-wrapped salmon

Keto Spicy Baked Chicken

Low Carb Keto Baked Pesto Chicken

Speedy Keto Chicken Salad

Basic Fish Tacos

Easy Keto Quiche

Keto Low Carb Broccoli fried salmon

Oven Chicken Keto Meal

Keto Low Carb fried salmon with asparagus

Low Carb Paprika chicken with rutabaga

Chicken with Artichokes and Garlic

Easy Keto chicken skewers

Quick Low Carb turkey with cheesy sauce

Keto salmon Cheese with spinach

PORK, BEEF AND LAMB RECIPES

BEEF AND LAMB

Incredible Low-Carb Keto Meatballs

Meatballs Keto-Style

Paul's Italian Meatballs

Ketogenic-Style Beef Enchiladas

Keto Ground beef Chili

Keto Lamb with Mint & Green Beans

Ketogenic Creamy Taco Soup with Ground Beef

Partial Corned Beef Brisket

LC Keto Meatloaf

Rosemary Lamb With Mushrooms Meatballs

Keto Low Carb Bacon Beef Stroganoff

Slow Cooker Ham Cauliflower "Potato" Stew

Keto Slow Cooker Barbecue Meatloaf

Keto Slow Cooker Lamb Shanks

Slow-Cooked Beef Flank Steak

Tender Corned Beef with LC Mustard Sauce

Slow Cooker Mushrooms Beef

American Slow Cooker Beef Chili 1

Keto Slow Cooker Corned Beef Cabbage

Slow Cooker Keto Roast with Artichokes

Bacon Wrapped Scallops On Skewer

Slow Cooker Low Carb Machaca

My Keto meatballs

Keto Green Beans and Ground Beef

Keto Cheese Mozzarella Meatloaf

Easy Keto Taco Casserole

Sibling Favorite Taco Meat Loaf

Favorite Slow-Cooked Beef

Slow Cooker Beef BBQ

PORK DISHES

Slow Cooker Cabbage and Pork

Slow Cooker California Barbeque

Pork With Barbeque Sauce Sandwich

Hill Pork Belly Cracklins

Slow Cooker Salsa Pulled Pork Tenderloin

Low Carb Pork Carnitas

Slow Cooker Apple Vinegar Barbecue Ribs

Slow Cooker Kalua Pig

Quick Cheddar Bacon Chicken

Slow Cooked Sauerkraut Pork Loin

Keto Pork Sandwiches

South way Pork Stew

Low Carb Spice Rub Pork Chops

Keto Slow Cooker Wine Vinegar Pork

Keto Slow Cooker Lime Pork Chops|

Asian Slow Cooker Pork Chops

Keto Slow Cooker Machaca

Keto SC Pulled Pork BBQ

5 Ingredients Stuffed Pork Chops

Easy Oven Baked Bacon Jalapeno Peppers

Low Carb Bacon Stuffed Asparagus

Tender Barbecue Dry Rub Ribs

Halloumi Cheese Bacon Wrapped

Keto lettuce wrapped

Keto Bacon Shallots Butter Mix

SOUP AND STEW RECIPES

Keto Chicken Creamy Soup

Saint Italian Chicken

Instant Pot Keto Chicken Soup

Garlic Vinaigrette With Lentil Soup

Low Carb Keto Taco Soup with Ground Beef

Slow Cooker Onion Soup

Crown Slow Cooker Beef Stew

Slow Cooked Italian Meatball Zoodle Soup

Slow Cooker Low Carb Chicken Fajita Soup

Keto Slow Cooker Cheesy Reuben Soup

Slow Cooker Low-Carb Taco Soup

Slow Cooker Cheesy Cauliflower Soup

My Best Cheesy Cauliflower Soup

Slow Cooker Low Carb Cabbage Roll Soup

Keto Cheeseburger Soup

Slow Cooked Smoked Sausage Cheddar Beer

Best Keto Cheesy Cauliflower Soup

Low Carb Spicy Potato Sausage Soup

Low Carb Keto Broccoli Soup

Keto Creamy Turkey Taco Soup

Low Carb Ketogenic Fresh Tomato Basil Soup

Spiced Sausage Kale Soup

Low Carb Creamier Soup Base

All Time Spring Soup with Poached Egg

No-Cook Ketogenic Soup

Keto-Style Broccoli Soup

Low Carb Keto Leek With Cauliflower Soup

Easy Egg Drop Soup

Simple Slow Cooker Beef Vegetable Soup

Thai Style Chicken Soup

Easy Keto Style Cauliflower soup

VEGETABLES AND SALAD

Simple Jicama Tostadas

Avocado And Bacon Salad

Mosses’ Zucchini Salad

Avocado And Mango Salsa

Guacamole 11

Tomato With Avocado Corn Salsa

Keto Taco Salad Bowl

Tasty Ratatouille

Flavored Shrimp Salad

Blue Cheese Artichoke Bisque

Slow Cooker Garlic Chicken and Veggies

Slow cooked Cabbage Onions And Kielbasa

Ketogenic Beef With Vegetable Stew

Slow Cooker Keto Chicken Taco Salad

SC Cider Mushroom Brisket

Spicy Herb Roast

Slow Cooker Broccoli

Low Carb Slow-Cooked Vegetables

Low Carb Spinach With Artichoke Dip

Lizzy Sausage and Vegetable Ratatouille

SAUCES AND DRESSINGS RECIPES

Tarry's Mason Jar Salad Dressing

Simple DIY Tomato Sauce

Cafe Inn Sauce

Simple Cranberry Sauce

Basic Ketogenic Dressing

Slow Cooker Green Onion and Dip Crab

Slow Cooker Bacon Cheese Dip

Special Keto Pasta Sauce

Buffalo White Vinegar Sauce

Friendly Vodka Sauce

Friendly Whiskey BBQ Sauce

Easy Keto Pizza Sauce

Easy Ketogenic Dipping Sauce

Easy Tzatziki Sauce

Simple Steak-Tip Marinade

My Keto Ranch Dressing

Keto low carb Burger Sauce

SIDE DISH AND SNACKS RECIPES

Keto Style Shrimp

Tasty Roasted Eggplant & Garlic

Dan’s Style Deviled Eggs

Easy Made Pimento Cheese Dip

Baked Mushrooms With Pesto

Crispy Pork Bites

Ketogenic Bacon Burger Bombs

Keto Coconut Orange Fat Bombs

Tasty Creamy Pizza Fat Bombs

Easy Caprese Salad

Creamy Coconut Yogurt

Low Carb Fried Queso Fresco

Simple Keto Cauliflower Casserole

Keto Low carb Cauliflower Risotto

Low Carb Beef Egg Roll Slaw

Roasted Cauliflower with Parmesan

Foundational Keto Cheese Crisps

Keto Zucchini Chips

Quick Parmesan Zucchini Fries

5 Mins Keto Tortillas

My Creamy Cauliflower Tortillas

DESSERTS RECIPES

Keto Slow-Cooker Garlicky Shrimp

Amazing Slow Cooker Pizza

Slow Cooker Creamy Lemon Custard

Grand Style Baby Bok Choy Brownies

Keto Pumpkin Pecan Spice Cake

Mashed Cauliflower

Keto Peanut Butter Chocolate Swirl Cake

Creamy Hot Crab Dip

Keto Cranberry Chili Meatballs

Keto Creamy Artichoke Dip With Chips

Easy and Nice Pepperoni Pizza Dip

Garnish Party Meatballs

Slow Cooker Chocolate Molten Lava Cake

Oatmeal Chocolate Chip Cookies

Slow Cooker Cinnamon Pecans

Keto Low Carb Cupcakes

Simple Peanut Butter Cookies

Speedy Keto Bread in a Mug

Low carb Peanut Butter Cookies

Keto Almond Cinnamon Cookies

Delicious Keto Brownies

Chewy Keto Cookies

Keto Chocolate-Peanut Butter Cups

Keto Mashed Avocado Dessert

3-Ingrdient Chocolate Fat Bomb

Best Caveman Chili

Fish Tacos With Lettuce Shells

Easy Bacon and Cheese Fat Bombs

Keto Chocolate Coconut Frosting

Speedy Coconut Fat Bombs

Keto Low Carb Chocolate Cookies

Easy Keto Cookies

Healthy Green Cookies

Easy Cooked Salmon Mousse Cucumber Rolls

Simple Keto Almond Butter Fat Bombs

Keto Fat Bombs

Keto Diet Soup

Simple Low Carb Raspberry Ice Cream

Simple Keto Coconut Peanut Butter Balls

Keto Flavored Pizza Crust

Keto Egg Mixed Muffins

INTRODUCTION

I want to say a big thank you for your interest and a possible download of this book. I am positive this book will give you the desired result and be a major source to lose weight, help you live healthy and get that perfect body you have always wanted.

This book is the finished product of many years of research and experimenting with different kind of recipes, and finally, I have put together this cookbook as a result of my personal struggle with overweight from my young age into adulthood. Apparently losing weight is almost becoming a lost dream to you because of plenty tries without a good result. Giving up is not an option not until you read this 280 All Healthy Low Carb, High Fat Recipe Cookbook for Weight Loss and Healthy Lifestyle.

The only reason you keep accumulating that extra weight is because you have been taught to restrict dietary fat and have been consuming more carbohydrates foods. But new medical discovery has introduced a more beneficial way of eating and losing weight. Eat less carbs and more healthy fats. Our body runs more effectively being a fat burner that a sugar burner.

With the depth and simplicity of recipes you will find in this book, you can end your carb craving, food obsession and the restriction from other diets. You will be able to eat delicious and healthy food and get that weight and health you desire without starving yourself.

My happiness is to see the delicious and mouthwatering recipes in this cookbook work for you and also become of a big help towards your journey to lose weight; as you embrace this healthy eating lifestyle.

What Is Keto?

The Ketogenic diet is known to be a low carb, high fat, moderate protein diet, it is also referred to as low carbs high fat (LCHF), it helps your body to use up energy fast by producing ketones, a metabolic state called ketosis.

What makes keto diet so special and why is it getting much popularity around the World?

Because keto diet totally changes the way your body function in a positive way, along with how your nutrition is been viewed.

Your body runs more effectively being a fat burner that a sugar burner. When you consume foods that are high in carbs, your body produce a substance called glucose and insulin. The glucose functions to convert and use up the energy stored in the body, making it the primary source for burning energy. Insulin is then produced to help transport glucose around the body which is mainly important in fueling brain-function.

This is where the problem lies; your body being an energy burner does not need fat as energy, therefore fats are stored. This shouldn’t have been a problem not until your body can’t store much glucose and the unused glucose is stored in the body as fat.

So what can be done?

Keto diet helps to reverse your body to be a fat burner instead of a sugar burner. When there is a reduction in your carbohydrate intake, your body begins a search for an alternate source of energy, this is called the ketosis.

What Is Ketosis?

This is the natural state where your body is starved of carbohydrates and it’s nearly completely fueled by fat. When your body enters ketosis state, it produces ketones which are responsible for breaking down fats in the liver. As a result of the reduction in carbohydrate intake, blood sugar level, glucose level, it results to a reduction in insulin level also.

Our body adapts quickly to what we give to it, when the body is producing insulin, the presence of the insulin prevents the fat cells from reaching the bloodstream but as a result of the carbohydrate starvation, and the work of insulin reduced, ketones becomes the main energy source. A full ketosis state helps in weight loss, optimal mental and physical performance, etc.

How To Get Into Ketosis

Lower Carb Intake:

One of the processes of entering ketosis fast is by cutting down your carbs intake, and it has to be a significant cut down in the amount of carbs. When carb is cut away from your diet, there is no glucose to be broken down in your body except fats and protein.

When you are on low carbs diet like keto, your diet will reduce your insulin and your blood sugar level which is something perfect for anybody that already has diabetes or has a high risk for diabetes.

Increase consumption of coconut oil:

Because coconut oil contains healthy fats, consuming a large portion of it will help your body get into ketosis fast. Add coconut oil to almost all your diet. The MCTs (medium-chain triglycerides) fat that is contained in the coconut oil absorbs very fast and your body can make use of the energy as soon as it is consumed. This is something that shouldn’t be rushed but added gradually so your body won’t feel different and unable to cope with the adjustment, if this happens it will be difficult to get to ketosis.

Eat more healthy fats:

Consuming a lot of healthy fats helps your body to get into ketosis very fast because healthy fats helps to boost your ketone level.

Fasting:

This is another good way to get into ketosis; you can adopt the intermittent fasting which is a way of not eating within some few hours but not totally starving yourself. Your body will burn fats so quick because you are almost not eating too much and will have to find alternate source of energy.

Maintain adequate protein intake:

Maintaining a balanced portion of protein intake is very necessary to get into ketosis. The transitional stage of your body becoming a fat burner will make your body look for any means to get energy, even from your muscle. Eating adequate protein will equip your body to maintain its muscle.

Test Ketone Levels and make adjustment as needed:

Achieving your ketosis state is always an individual thing and it is advisable to test your ketone level.

Types of ketones: acetoacetate, beta-hydroxybutyrate and acetone which can be measured in your blood, urine and breath. The urine measurement for ketone is acetoacetate. A keto urine strip dipped into your urine changes into different shades of purple or pink indicating the ketones level present. A deeper color represents a higher ketone levels.

The blood measurement for ketone is beta-hydroxybutyrate and its done with a blood ketone meter. Almost the same way a glucose meter works, a little amount of blood is dropped on a strip inserted into the meter.

The breath measurement for ketone is Acetone. The Ketonix meter is breath into, after which a color flashes indicating if you are in ketosis and your levels of ketosis. It has been study confirmed that it is a reliable way to measure ketosis.

Listen to your body:

Always know exactly what your body is telling you by paying a close attention to it; if you not feeling hungry, then there is no need to eat.

Benefit Of Keto

Weight Loss:

Carbs reduction is a very effective and most simple way of losing weight. When you enter ketosis your body burns fats as the primary source of energy, your insulin and blood sugar level drop giving chance to the fat cells in your body to release the water they have been retaining. As a result of this, the fats cells become small enough to travel through the bloodstream and by entering the liver, they get converted into ketones.

Curb your appetite:

When you are on a low carb diet you will discover you don’t get hungry as much as you use to be and there won’t be any need to eat as much as you normally do. Your appetites just naturally go down without eating much.

Increased Energy:

A ketogenic lifestyle keeps you agile because your body has a lot of fat to work with and can easily store more fat, meaning your body have an enormous energy source that won’t run out.

Lower Blood Pressure:

Keto does a Fantastic job of helping to reduce blood pressure. A ketogenic lifestyle leads to a reduced risk of many common diseases because of a massive reduction in blood pressure.

Brain Function:

One of the many reasons why there is so much raving about Keto diet around the world, apart from the function of helping to lose weight is because of its function to help improve brain function, improved learning, memory recall, clarity of thought etc.

The disadvantage of carbs being an energy source is that the blood sugar level is not always balanced, it rises and fall which makes it difficult for the brain to stay focused over a long period.

Helps Fight Type II Diabetes:

The major problem of type II Diabetes is the increase and constant production of insulin. When you are on keto diet, you can effectively reverse Type II diabetes because sugar is cut from your diet which eventually helps reduce HbA1c count.

General Health:

Following a ketogenic lifestyle helps to improve your overall health condition. Also helps to:

Decreased weight and fat mass

Decreased triglyceride levels

Improved cholesterol levels

Improved cholesterol levels

And there are no side effects following this diet over a long period of time.

What To Eat In Keto:

Seafood:

Squid

Oysters

Octopus

Mussels

Low-Carb Vegetables:

Raspberries

Blackberries

Yellow Onion

Green Beans 

Baby Bella Mushrooms

Green Bell Pepper

Romaine Lettuce

Spinach

Broccoli

Cauliflower

Cabbage

Fats and Oils:

Fatty Fish

Macadamia Oil 

Avocado Oil 

Coconut Oil 

Olive Oil 

Cocoa Butter 

Coconut Butter 

Mayonnaise

Butter/Ghee 

Macadamia/Brazil Nuts 

Egg Yolks 

Avocados 

Tallow 

Lard 

MCT Oil

Animal Fat (non-hydrogenated)

Cheese

Protein:

Offal/Organ

Bacon and Sausage

Fish Beef

Eggs

Pork

Meat and Poultry

Shellfish

Dairy products:

Plain Greek Yogurt

Cottage Cheese

Half n’ half

Mayonnaise

Cottage cheese

Mascarpone

Mozzarella

Aged Cheddar

Parmesan

Brie

Heavy cream

Nuts and Seeds:

Pumpkin seeds

Chia seeds

Walnuts

Macadamia nuts

Pistachios

Pecans

Cashews

Flaxseeds

Brazil nuts

Almonds

Butter and Cream

Sweeteners:

Stevia

Sucralose

Erythritol

Monk fruit

Shirataki Noodles:

Unsweetened Coffee and Tea:

Dark Chocolate and Cocoa Powder:

Food to avoid:

Sugar

Grains

Starch

Trans Fats

Fruit.

Low-fat foods.

Foods To Avoid On Keto

Grains and Starches

Breads (Apart from Keto Special breads)

Flour

Oats

Potatoes

Rice

Pasta

Alcohol:

Ciders

Liqueurs

Beer

Sugar

Sodas

Pastries 

Cookies (Apart from keto special cookies)

Ice Cream 

Fruit Juices

Fruits like:

Apples

Bananas

Oranges

BREAKFAST AND BRUNCH RECIPES

Favorite English muffins

Prep time: 5

Cook time: 10 min

Servings: 3

Ingredients:

3 tablespoons of coconut oil for frying

2 tablespoons of coconut flour

½ teaspoon of baking powder

1 pinch of salt 

2 eggs 

Preparations:

1. Combine baking powder, coconut flour, and salt together in a bowl.

2. Whisk the eggs in the bowl and Let sit a few mins.

3. Dollops 3 of the batter in a skillet with coconut oil, over medium high.

4. Flip after few minutes and fry more.

5. Serve with your desired topping.

Nutrition per servings: 1g Carbohydrates; 159 Calories; 15g Fat; 5g Protein.

Jayla LCHF Fluffy Pancakes

Prep Time: 10 mins

Cook time: 3 mins

Servings: 12

Ingredients:

3 tablespoons of water

1 teaspoon of oil, or more

1 teaspoon of cider vinegar 

3 tablespoons of heavy whipping cream 

1 teaspoon of vanilla extract

1/2 tablespoons of erythritol 

1/2 cup of butter, melted 

5 large eggs 

1/4 teaspoon of xanthan gum 

1/2 teaspoon of gluten-free baking powder

1 pinch of salt

1 tablespoon of oat fiber 

11/2 cup of coconut flour 

Preparations:

1. Whisk together xanthan gum, baking powder, oat fiber, eythritol, salt, and coconut flour in a bowl, making sure no lumps is remaining in coconut flour.

2. Heat-up a lightly grease skillet or griddle over medium-low heat.

3. Mix vanilla extract, vinegar, cream, butter, water, and eggs into the bowl containing coconut flour mixture until well combine; batter normally get thicker than the regular pancake batter.

4. Scoop 1/4 cup of the batter on the preheated pan one after another, without the pancakes lapping on each other and slightly smoothing the tops.

5. Cook 2 to 5 minutes until bottom browned, edges begin to dry, and bubbles form. Carefully flip the pancakes with a thin spatula; cooking about 1 minute more until browned on the second side and firm.

Nutrition Per Serving: 2.7 g carbohydrates; 110 calories; 2.7 g protein; 10.8 g fat.

LC Keto Moscow Mule

Prep Time: 5 mins

Cook time:5 mins

Servings: 2

Ingredients:

4 oz of vodka 

1 1/2 cups of sugar-free ginger beer 

1 oz lime juice 

2 lime wedges, for garnish

1 cup of ice cubes

Preparations:

1. Pour lime juice and vodka into 2 copper mugs; add sugar-free ginger beer and ice cubes; stir together. Garnish with lime slices.

Nutrition Per Serving:  8.4 g carbohydrates; 152 calories; 0.5 g protein; 0.1 g fat.

Gluten-Free Wraps

Prep Time: 10 mins

Cook time: 15 mins

Servings: 6

Ingredients:

1/4 cup of arrowroot 

2 tablespoons of psyllium husk 

1 tablespoon of olive oil 

1/4 teaspoon of onion powder 

1/2 teaspoon of sea salt 

2 1/2 tablespoons of coconut flour 

3/4 cup of tapioca flour 

1/4 cup of hot water, or more as needed 

1/2 teaspoon of baking powder

Preparations:

1. Blend together the onion powder, salt, baking powder, coconut flour, arrowroot, tapioca flour, and psyllium husk in a blender until well combined. Add olive and hot water and; blend until it forms soft dough. Divide and roll dough into 6 different 5-inch discs between two parchment paper sheets.

2. Grease a 6-inch iron skillet with cooking spray and heat over medium-high heat. Place wrap on the skillet; flip immediately after 5 seconds using a spatula, cook about 40 seconds until lightly golden. Flip and cook for another 40 seconds.

Nutrition Per Serving: 23.9 g carbohydrates; 118 calories;  0.6 g protein; 2.8 g fat.

Ideal Keto Omelet

Prep Time: 5 mins

Cook time: 10 mins

Servings: 1

Ingredients:

1 tablespoon coconut oil

2 eggs

1 tablespoon 35% heavy whipping cream

Preparations:

1. Whisk heavy cream and eggs together in a small bowl until smooth.

2. Pour coconut oil into a frying pan to melt over medium heat. Gently pour the egg mixture into the melted coconut oil, keeping the frying pan covered. Cook about 5 minutes until eggs begin to set. Fold the omelet into half and cover. Cook about 5 minutes until the omelet is firm.

Nutrition Per Serving: 1.2 g carbohydrates;312 calories;12.9 g protein; 29 g fat; 392.

––––––––

Ketogenic Low-Carb Flax Bread

Prep Time: 20 mins

Cook time: 50 mins

Servings: 6

Ingredients:

1 teaspoon of active dry yeast

2 teaspoons of cider vinegar

5 tablespoons of psyllium husk 

3 egg whites 

1 cup of hot water

3/4 teaspoon of unflavored gelatin

1 tablespoon of nutritional yeast 

1 tablespoon of stevia sweetener 

1 1/4 cups of extra-fine almond flour 

1 teaspoon of salt

Preparations:

1. Heat- up the oven to 350 F. Line parchment paper over baking sheet.

2. Combine gelatin, salt, nutritional yeast, sweetener, psyllium husk, and almond flour in a large bowl. Mix to combine finely. Pour the hot water and stir very well into dry ingredients. Stir in vinegar and egg whites. Stir in the active yeast and mix dough thoroughly.

3. Knead dough until there is no more fluid. Let sit for 10 minutes.

4. Mold the dough equally into 6 different parts and shape into bun. Place buns on the prepared baking sheet and bake about 50 to 60 minutes until set.

Nutrition Per Serving: 13.2 g carbohydrates; 182 calories; 8.6 g protein;  13.1 g fat.

Ketogenic Simple Bread

Prep Time: 10 mins

Cook time: 45 mins

Servings: 8

Ingredients:

2 cups of almond flour

1/2 teaspoon of xanthan gum 

1 teaspoon of baking powder 

1/2 cup of butter, melted 

7 eggs 

1/2 teaspoon of salt

2 tablespoons of coconut oil

Preparations:

1. Heat-up the oven to 350 degrees F. Line parchment paper over a loaf pan.

2. Beat eggs in a medium bowl with an electric mixer set to high until smooth. Add coconut oil and butter; beat until smooth. Stir in salt, xanthan gum, baking powder and almond flour into the mixture until dough is well combined and thickened.

3. Set dough on the prepared pan loaf, place in the preheated oven and bake about 45 mins until a toothpick inserted in the middle comes out clean.

Nutrition Per Serving: 7.5 g carbohydrates 377 calories; 34.7; 12.2 g protein; g fatl.

My Special Keto Hamburger Buns

Prep Time: 15 mins

Cook time: 20 mins

Servings: 10

Ingredients:

1 tablespoon of olive oil

1/4 cup of water

1/2 teaspoon of garlic powder 

5 eggs, beaten 

1/2 teaspoon of onion powder 

1 teaspoon of baking powder

2 1/2 teaspoons of dill weed 

3/4 cup of cottage cheese 

1 tablespoon of sugar substitute, or to taste 

2 cups of flax seed meal 

1 teaspoon of salt

Preparations:

1. Preheat oven to 350 degrees F. Lightly grease a baking pan lined with parchment paper.

2. Mix onion powder, garlic powder, baking powder, salt, dill weed sugar substitute, and flax seed meal together in a bowl. Stir in oil, water, cottage cheese, and eggs until well and no visible strings of egg white. Let batter rest for 2 to 3 minutes until thickened a bit.

3. Spread batter into a rectangle with 1 to 2 inches from the edges of the prepared pan.

4. Place in the preheated oven and bake, about 20 minutes until the top springs back when pressed browned. Allow to cool before slicing.

Nutrition Per Serving: 7.6 g carbohydrates; 182 calories;  9.1 g protein; 13.8 g fat.

Keto Simple Crepes

Prep Time: 10 mins

Cook time: 2 mins

Servings: 4

Ingredients:

1 tablespoon of butter, melted

1/8 teaspoon of xanthan gum 

1 1/2 tablespoons of coconut flour 

1/3 cup of grated Parmesan cheese 

1 (6 oz) package of microwave softened cream cheese 

6 large eggs 

1 teaspoon of erythritol

Preparations:

1. Blend erythritol, Parmesan cheese, cream cheese and eggs in a blender on low until well combined.

2. Add in xanthan gum and coconut flour with the blender still running; blend until thickened, scraping down the sides of the blender. Blend for few seconds on medium speed. Allow batter sit for5 minutes.

2. Place a nonstick saucepan over medium heat, heat until water sizzles.

Reduce heat a bit.  Grease the saucepan and a spatula with butter lightly.

3. Stir batter; measure 1/4 cup and pour into the center of the pan. Tilt the pan in circles to spread batter into 6- to 7-inch circle. Cook the crepe, about 1 1/2 minutes until the edges brown and the top looks dull. Flip and cook 15 to 20 seconds more.

Nutrition Per Serving: 2.2 g carbohydrates; 310 calories;  15.2 g protein; 27.1 g fat.

Simple Asparagus Frittata

Prep Time: 10 mins

Cook time: 20 mins

Servings: 4

Ingredients:

8 eggs

1 tablespoon of fresh parsley, chopped (optional)

Freshly ground black pepper and salt to season 

7 tablespoons of milk 

1/2 pound of trimmed asparagus, cut into 1-inch pieces 

2 teaspoons of butter 

1 tablespoon of olive oil 

1/2 cup of Parmesan cheese, grated or more to taste

Preparations:

1. Heat butter and olive oil over medium heat in a 9-inch nonstick pan. Cook asparagus, stir not too frequently about 10 to 15 minutes until tender yet firm to the bite.

2. Whisk the eggs in a small bowl. Stir in milk and Parmesan cheese; add pepper and salt to season. Spread the egg mixture over asparagus, cook for 10 to 15 minutes until eggs are set.

3. Invert the frittata onto a platter and top with parsley.

Nutrition per Serving: 4.6 g carbohydrates; 242 calories; 17.1 g protein; 17.6 g fat.