Easy Keto Recipe - Chorizo Breakfast Muffins

Easy Keto Recipe - Chorizo Breakfast Muffins

• Prep Time: 10 mins
• Cook Time: 20 mins
• Yield: 12 muffins
• Serving Size: 2 muffins

Ingredients

• 2 TB. coconut oil
• ¾ lb. (340g) fresh chorizo (with no added fillers)
• 8 large eggs
• ¼ cup heavy cream
• ¼ tsp. freshly ground black pepper
• 1 cup grated cheddar cheese
• ¼ cup sour cream
• ½ cup radish or alfalfa sprouts

Instructions
1 Preheat the oven to 350°F (180°C). Place a medium skillet over medium-high heat. Add 1 tablespoon coconut oil and wait for 30 seconds.
2 Add chorizo to hot skillet and cook, stirring frequently, for 4 to 5 minutes, or until browned. Remove from heat and set aside.
3 In a medium bowl, whisk eggs, heavy cream, and black pepper.
4 Use remaining 1 tablespoon coconut oil to generously grease a 12-muffin baking pan.
5 Evenly distribute chorizo into each muffin cup. Pour egg mixture over top and sprinkle with cheddar cheese.
6 Place muffin pan in the oven and bake for 13 to 15 minutes, or until a toothpick inserted into the center of a muffin comes out clean.
7 Remove muffins from oven and allow to cool for 5 minutes. Top with sour cream and sprouts to serve.
Variation: To make a less spicy version, replace chorizo with ground breakfast sausage, and use grated Havarti instead of cheddar cheese for Sausage and Havarti Breakfast Muffins. Top with crème fraÎche and a hearty sprinkle of fresh dill.

Nutrition per Serving:

• Calories 516
• Fat 44g
• Protein 27g
• Total Carbohydrate 3g
• Dietary Fiber 0g
• Net Carbohydrate 3g

Macronutrient ratio:

• Fat 77%
• Protein 21%
• Net Carb 2%
• Ratio 1.5:1

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Easy Keto Recipe - Wedge Salad with Bacon and Blue Cheese

Easy Keto Recipe - Wedge Salad with Bacon and Blue Cheese
Crisp iceberg lettuce wedges are coated with a tangy blue cheese dressing and sprinkled with crunchy bacon pieces.

• Prep Time: 10 mins
• Cook Time: 5 mins
• Yield: 4 wedges
• Serving Size: 1 wedge

Ingredients:

• 4 oz. (110g) thick-sliced bacon (about ¼ in.; .5cm thick)
• 4 oz. (110g) blue cheese, crumbled
• ¾ cup mayonnaise
• ¼ cup heavy cream
• ¼ cup sour cream
• 1 TB. lemon juice
• ½ tsp. sea salt
• ¼ tsp. freshly ground black pepper
• 1 head iceberg lettuce, quartered
• ¼ cup fresh parsley, chopped

Instructions:
1 Slice bacon into ½-inch (1.25cm) squares. Heat a medium skillet over medium heat.
2 Add bacon in an even layer on the bottom of the skillet. Cook for 4 to 5 minutes, turning as needed, until all sides are crisp. Remove bacon from the skillet and place on a paper towel. Discard any bacon drippings left in the skillet.
3 In a small bowl, combine blue cheese, mayonnaise, heavy cream, sour cream, lemon juice, sea salt, and black pepper until well blended.
4 Cut woody core off each lettuce wedge. Place wedges on 4 salad plates.
5 Drizzle with blue cheese dressing and top with crisp bacon and parsley to serve.
Tip: Many butcher shops will cut a thick slice of bacon if asked, or you can simply substitute the thickest cut you can find.

Nutrition per Serving:

• Calories 624
• Fat 60g
• Protein 16g
• Total Carbohydrate 7g
• Dietary Fiber 2g
• Net Carbohydrate 5g

Macronutrient ratio:

• Fat 87%
• Protein 10%
• Net Carb 3%
• Ratio 2.9:1

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Keto Thai Curry Paste

Keto Thai Curry Paste

• MAKES: 470 g/16.5 oz
• PREPARATION TIME: 10 minutes

Ingredients

• 3 medium (150 g/5.3 oz) shallots or brown onion
• 2 heads (50 g/1.8 oz) garlic, about 16 cloves
• 1/3 cup (80 g/2.8 oz) sliced ginger root
• 2 tablespoons (12 g/0.4 oz) fresh sliced turmeric or 2 teaspoons turmeric powder Juice and zest from 1 lime (about 3 tablespoons/45 ml)
• 2 lemongrass stalks
• 10 to 20 pieces (40 g/1.4 oz) green or red Thai chiles
• 1 tablespoon (5 g/0.2 oz) coriander seeds
• 1 teaspoon whole peppercorns, white or mixed
• 2 teaspoons cumin seeds
• 2 tablespoons (30 ml) fish sauce or coconut aminos
• 1 teaspoon ground cinnamon
• 1 teaspoon fine sea salt
• 1/4 cup (10 g/0.4 oz) fresh cilantro, or to taste

Instructions
Peel and roughly chop the shallots, garlic, ginger, and turmeric root. Zest and juice the lime. Remove the outer woody lemongrass stalk; only use the soft bulb inside. Cut the stems off the chiles and remove the seeds (or keep some if you prefer your curry paste extra hot).
Place the coriander seeds, peppercorns, and cumin seeds in a hot pan and dry-roast briefly for just 30 to 60 seconds. Place all the ingredients in a food processor or blender and process until smooth. Spoon the paste into a jar and store in the fridge for up to 1 week.
Freeze any remaining curry paste in an ice cube tray and store for up to 3 months.

Nutrition per Serving (15 G/0.5 OZ):

• Total carbs: 2.6 g  
• Fiber: 0.5 g 
• Net carbs: 2.1 g  
• Protein: 0.4 g 
• Fat: 0.1 g  
• Energy: 12 kcal

Macronutrient ratio

• carbs (76%)
• protein (16%) 
• fat (8%)

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Carrot Cake Oatmeal

Carrot Cake Oatmeal

• MAKES: 6 servings
• PREPARATION TIME: 10 minutes
• COOKING TIME: 3 to 4 hours

Ingredients

• 1/4 cup (55 g/1.9 oz) virgin coconut oil
• 2 cups (480 ml) unsweetened almond milk or cashew milk
• 1 cup (240 ml) coconut milk
• 1/2 cup (100 g/3.5 oz) unsweetened pumpkin purée
• 1/3 cup (83 g/2.9 oz) almond butter or coconut butter
• 1/2 cup (38 g/1.3 oz) unsweetened shredded coconut
• 1 cup (110 g/3.9 oz) grated carrot
• 1/2 cup (58 g/2 oz) chopped walnuts or pecans
• 3 tablespoons (30 g/1.1 oz) granulated erythritol or Swerve
• 1 teaspoon fresh lemon or orange zest
• 1/2 teaspoon vanilla powder or 2 teaspoons sugar-free vanilla extract
• 1 tablespoon (8 g/0.3 oz) pumpkin pie spice (or make your own)
• 1/4 cup (38 g/1.3 oz) chia seeds
• Optional: few drops of liquid stevia

OPTIONAL TOPPINGS:

• Creamed coconut milk, heavy whipping cream, or mascarpone cheese
• Toasted flaked almonds or coconut
• Roughly chopped pecan or walnut pieces

Instructions

Preheat the slow cooker. Place all the ingredients apart from the chia seeds in the slow cooker, and heat through for about 1 hour. When the mixture is warm, add the chia seeds and combine well. Cover with a lid and cook on low for 3 to 4 hours, stirring once or twice. When done, taste and add stevia if needed. Serve warm or cold with any optional toppings. To store, let it cool, and place in an airtight container. Store in the fridge for up to 5 days.

Nutrition per Serving( 3/4 CUP/180 G/6.4 OZ)

• Total carbs: 13.9g 
• Fiber: 7.5g  
• Net carbs: 6.4g 
• Fat: 34.3g 
• Protein: 8.2
• Energy: 389 kcal

Macronutrient ratio

• carbs (7%)
• protein 9%) 
• fat (84%)

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Cranberry Sauce

Cranberry Sauce

• MAKES: about 4 cups (900 g/2 lb)
• PREPARATION TIME: 5 minutes
• COOKING TIME: 4 hours

Ingredients

• 1.3 pounds (600 g) cranberries, fresh or frozen Juice and zest from 1 medium (150 g/5.3 oz) orange
• 1 cup (240 ml) water
• 2/3 cup (133 g/4.7 oz) granulated erythritol or Swerve
• 20 to 30 drops liquid stevia
• 1 teaspoon ground cinnamon or 2 to 3 cinnamon sticks
• 1/2 teaspoon vanilla powder or 2 teaspoons unsweetened vanilla extract
• 1/2 teaspoon ginger powder
• 1/4 teaspoon ground cloves

Instructions

Preheat your slow cooker to high. Place all the ingredients in the slow cooker, cover with a lid, and cook for 3 1/2 hours. Remove the lid and mix. Cook uncovered for another 30 minutes. When done, mix, let it cool, and place it in jars.
Store in the fridge for up to 2 weeks. For longer storage, spoon into an ice cube tray and freeze for 2 to 3 hours.
Place in a bag and freeze for up to 6months.

TIP: A small amount of orange juice will have no significant effect on carbs per serving. If you prefer to avoid it, you can use 1/4 cup (60 ml) lemon or lime juice instead. 

Nutrition per Serving (20 G/0.7 OZ)

• Total carbs: 2.1g 
• Fiber: 0.6g  
• Net carbs: 1.5g 
• Fat: 0g 
• Energy: 8 kcal

Macronutrient ratio

• carbs (92%)
• protein (5%) 
• fat (3%)

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Ratatouille Soup

Ratatouille Soup

• MAKES: 6 servings
• PREPARATION TIME: 10 minutes
• COOKING TIME: 25 minutes

Ingredients
SOUP:

• 2 tablespoons (30 g/1.1 oz) ghee or other healthy cooking fat
• 1 small (110 g/3.9 oz) yellow onion, chopped
• 2 cloves garlic, minced
• 1 medium (120 g/4.2 oz) green pepper, diced
• 1 medium (120 g/4.2 oz) yellow or orange pepper, diced
• 1 medium (200 g/7.1 oz) zucchini, diced 
• 1 medium (250 g/8.8 oz) eggplant, diced
• 1 teaspoon dried oregano
• 14.1 ounces (400 g) canned diced tomatoes
• 2 cups (480 ml) vegetable stock or chicken stock
• 2 cups (480 ml) water
• 2 tablespoons (30 g/1.1 oz) Red Pesto
• Salt and pepper

TOPPING:

• 6 oz (170 g) fresh mozzarella di bufalla
• 6 tablespoons (90 ml) extra-virgin olive oil to serve
• Fresh basil for garnish

Instructions

Heat a skillet greased with ghee over medium heat. Add the onion and cook over medium-high heat for 5 to 8 minutes, until lightly browned. Add the garlic, peppers, zucchini, and eggplant. Cook for 1 to 2 minutes, stirring frequently. Add the oregano, tomatoes, vegetable stock, and water. Bring to a boil and cook over medium heat for about 15 minutes, or until the vegetables are tender. Take off the heat.
Use a ladle to transfer half of the vegetables to a bowl and set aside. Use an immersion blender to purée the remaining vegetables. Place the reserved vegetables back into the pot and add the pesto. Stir and season with salt and pepper.
To serve, ladle the soup into serving bowls and top with a piece of fresh mozzarella cheese. Drizzle each bowl with a tablespoon (15 ml) of olive oil and garnish with basil leaves. To store, let it cool, and refrigerate in an airtight container for up to 5 days or freeze for up to 3 months (without the topping).

Nutrition per Serving

• Total carbs: 11.9 g 
• Fiber: 3.7 g  
• Net carbs: 8.2 g 
• Fat: 29.1 g 
• Energy: 338 kcal

Macronutrient ratio

• carbs (10%)
• protein (11%) 
• fat (79%)

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Coconut Cream Pie

Coconut Cream Pie

• Prep Time: 1 hr, 15 mins
• Cook Time: 15 mins
• Yield: 1 pie
• Serving Size: 1 /12 pie

Ingredients

• 1¼ cups almond flour
• 8 tsp. coconut sugar
• 3 TB. salted butter, melted
• ¾ cup unsweetened shredded coconut
• 1 (14-fl.-oz.; 400ml) can fullfat coconut milk
• 1 tsp. pure vanilla extract
• 1 (1.8g) pkg. powdered gelatin (about 1 scant TB.)
• 2 cups heavy cream
• 1 TB. raw honey

Instructions

 1 Preheat the oven to 350°F (180°C). In a medium bowl, mix almond flour, 2 teaspoons coconut sugar, and salted butter until fully combined. Press into the bottom of a 9-inch (23cm) pie pan. Bake for 10 minutes or until golden brown. Remove crust and cool for 10 minutes.
2 While crust bakes, spread ¼ cup unsweetened shredded coconut on a rimmed metal baking sheet. Bake alongside crust for 2 to 4 minutes, or until browned and toasted. (Watch carefully so coconut does not burn!) Remove from the oven and cool for later use.
3 In a medium saucepan, combine full-fat coconut milk, ½ teaspoon vanilla extract, remaining 6 teaspoons coconut sugar, and remaining ½ cup unsweetened shredded coconut over medium heat. Heat until coconut sugar dissolves, stirring occasionally, for about 5 minutes. Do not boil.
4 Mix gelatin with 2 tablespoons cold water. Whisk until gelatin dissolves. Stir mixture into warm coconut milk and whisk until fully
dissolved. Pour coconut cream filling into cooled pie crust. Chill for at least 1 hour to set gelatin.
5 Shortly before serving, whip heavy cream, raw honey, and remaining ½ teaspoon vanilla extract for 2 to 4 minutes, or until soft peaks form.
6 Spread whipped cream in an even layer over chilled pie. Sprinkle with coconut to serve.

Variation:  To make Chocolate Coconut Cream Pie, add ¼ cup unsweetened cocoa powder to the filling mixture in step 3. Sprinkle pie with ¼ cup miniature bittersweet chocolate chips, along with the ¼ cup toasted coconut.

Nutrition per Serving

• Calories 362
• Fat 34g
• Protein 5g
• Total Carbohydrate 11g
• Dietary Fiber 2g
• Net Carbohydrate 9g

Macronutrient ratio

• Fat 84%
• Protein 6%
• Net Carb 10%
• Ratio 2.4:1

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Romanesco with Rosemary and Garlic

Romanesco with Rosemary and Garlic

• Prep Time: 10 mins
• Cook Time: 25 mins
• Yield: 2 cups
• Serving Size: ½ cup

Ingredients

• 1 medium head Romanesco, cut into florets (about 2 cups)
• 6 TB. extra-virgin olive oil
• 1 garlic clove, minced
• 1 TB. fresh rosemary, chopped
• ¼ tsp. sea salt
• ¼ tsp. freshly ground black pepper
• 3 TB. pine nuts, lightly toasted

Instructions

1 Preheat the oven to 400°F (200°C). Spread Romanesco on a rimmed metal baking sheet. Drizzle with 2 tablespoons extra-virgin olive oil.
2 Bake for 20 to 25 minutes, or until golden brown and tender but still firm.
3 Meanwhile, heat a small skillet over medium heat. Add remaining 4 tablespoons extra-virgin olive oil and wait for 30 seconds.
4 Add garlic and rosemary and cook, stirring occasionally, for 1 to 2 minutes, or until fragrant and lightly browned. Remove from heat.
5 When Romanesco is done, remove baking sheet  from the oven. Pour oil over top, sprinkle with sea salt and black pepper, and gently stir to coat all sides of florets.
6 Sprinkle toasted pine nuts over Romanesco to serve.

Variation: To make Cauliflower with Spiced Garlic Butter , replace Romanesco with 2 cups cauliflower florets and use 1 teaspoon paprika, 1 teaspoon garam masala, and 1 teaspoon ground cumin in place of rosemary.

Tip:  To toast pine nuts, heat a small skillet over low heat. Add pine nuts to the skillet. Stirring constantly, toast for 2 to 3 minutes.

Nutrition per Serving

• Calories 246
• Fat 26g
• Protein 2g
• Total Carbohydrate 3g
• Dietary Fiber 2g
• Net Carbohydrate 1g

Macronutrient ratio

• Fat 95%
• Protein 3%
• Net Carb 2%
• Ratio 9.7:1

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Broccoli Cheese Soup

Broccoli Cheese Soup

• MAKES: 8 servings
• PREPARATION TIME: 10 minutes
• COOKING TIME: 2 to 3 hours

Ingredients

• 1 medium (300 g/10.6 oz) broccoli
• 1/2 medium (300 g/10.6 oz) cauliflower
• 2 tablespoons (30 g/1.1 oz) ghee or other healthy cooking fat
• 1 medium (110 g/3.9 oz) yellow onion, chopped
• 2 cloves garlic, minced
• 1 medium (85 g/3 oz) leek, sliced
• 2 large (128 g/4.5 oz) celery stalks, sliced
• 4 cups (1.2 L) vegetable stock or chicken stock
• 3 cups (720 ml) water
• 1 cup (240 ml) heavy whipping cream
• 2 cups (226 g/8 oz) shredded Cheddar cheese
• 2 tablespoons (8 g/0.3 oz) freshly chopped parsley, plus more for garnish
• Salt and pepper

Instructions

1. Preheat a 5- to 6-quart (4.7- to 5.7-L) slow cooker. Cut the broccoli and cauliflower into florets. Peel and roughly chop the broccoli stalks.
2. Heat a skillet greased with ghee over medium-high heat.
3. Add the onion and cook for 5 to 8 minutes, until lightly browned, stirring frequently. Add the garlic, leek, and celery. Cook for 1 to 2 minutes.
4. Place in the slow cooker, and add the cauliflower and broccoli pieces, vegetable stock, and water. Cover with a lid. Cook on high for 2 to 3 hours or on low for 4 to 6 hours.
5. Slowly pour in the cream while stirring. Add the Cheddar cheese and parsley (keep some cheese and parsley for garnish). Use an immersion blender and process until puréed, smooth or chunky. If using a regular blender, let the soup cool for 15 to 20 minutes (hot liquids can be dangerous!).
6. Season with salt and pepper to taste, and garnish with the
reserved cheese and parsley.
To store, let it cool, and refrigerate in an airtight container for up to 5 days or freeze for up to 3 months.

Nutrition per Serving

• Total carbs: 8.6 g  
• Fiber: 2.3 g  
• Net carbs: 6.3 g  
• Protein: 10.3 g 
• Fat: 30.2 g  
• Energy: 344 kcal

Macronutrient ratio

• carbs (7%) 
• protein (12%) 
• fat (81%)

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Chocolate Peanut Butter Cups

Chocolate Peanut Butter Cups

• Prep Time: 20 mins
• Chill Time: 2 hrs 
• Yield: 12 cups
• Serving Size: 1 cup

Ingredients

• 7 oz. (200g) 85 percent cacao chocolate bar
• ¼ cup coconut oil
• ¾ cup unsweetened peanut butter
• 2 TB. raw honey
• ⅛ tsp. sea salt

Instructions

1 Break chocolate bar into small pieces. Heat a small saucepan or double boiler over low heat. Add chocolate pieces and coconut oil and stir occasionally until melted, about 3 to 5 minutes.
2 Line a 12-cup muffin tin with paper liners. Pour a ⅛-inch (3mm) layer of chocolate in the bottom of each paper liner. Place in the freezer for 10 minutes.
3 Meanwhile, in a medium bowl, combine unsweetened peanut butter, raw honey, and sea salt and mix well.
4 Remove chocolate cups from freezer. Spoon peanut butter mixture into the cups, and then drizzle with remaining chocolate (You may need to reheat chocolate slightly and whisk to remove
clumps.)
5 Refrigerate for 2 hours, or until chocolate hardens. Serve cold, and keep refrigerated to store.
Tip:  If you can’t or don’t eat peanut butter, you can substitute unsweetened almond or cashew butter instead.

Nutrition per Serving: 

• Calories 240
• Fat 20g
• Protein 5g
• Total Carbohydrate 13g
• Dietary Fiber 3g
• Net Carbohydrate 10g

Macronutrient ratio

• Fat 75%
• Protein 8%
• Net Carb 17%
• Ratio 1.3:1

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