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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Hearty Italian Stew

Hearty Italian Stew

• Prep Time: 10 mins
• Cook Time: 45 mins
• Yield: 8 cups
• Serving Size: 2 cups

Ingredients

• ¼ cup extra-virgin olive oil
• ½ cup yellow onion, diced
• ½ cup carrot, diced
• 1 garlic clove, minced
• 1 lb. (450g) ground mild Italian sausage
• ½ medium green bell pepper, seeded and diced
• 1 TB. tomato paste
• 4 cups chicken stock
• 8 curly green kale leaves, woody stems removed
• ⅓ lb. (170g) kielbasa, sliced
• 1 tsp. Italian seasoning
• ¼ tsp. crushed red pepper flakes
• Sea salt (optional)
• ¼ cup fresh basil, chopped

Instructions
1. Heat a large soup pot or Dutch oven over medium heat. When the pot is hot, add extravirgin olive oil and wait for 30 seconds.
2. Add yellow onion and carrot and cook, stirring occasionally, for 3 to 5 minutes, or until onion begins to soften. Add garlic and cook for an additional 1 minute.
3. Add mild Italian sausage, and use a wooden spoon to break apart in the bottom of the pot. Cook for 5 minutes, or until sausage begins to brown.
4. Add green bell pepper and tomato paste and cook for an additional 2 minutes.
5. Pour chicken stock into the pot, scraping up any browned bits off the bottom of the pot. Add kale, kielbasa, Italian seasoning, and crushed red pepper flakes. Cover, reduce heat to medium-low,
and simmer for 30 minutes.
6. Taste soup and season with sea salt to taste, if necessary. Ladle soup into bowls and sprinkle with basil to serve.

Nutrition per Serving: 

• Calories 525
• Fat 45g
• Protein 22g
• Total Carbohydrate 12g
• Dietary Fiber 4g
• Net Carbohydrate 8g

Macronutrient ratio

• Fat 77%
• Protein 17%
• Net Carb 6%
• Ratio 1.5:1

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Chicken Mulligatawny Soup

Chicken Mulligatawny Soup

• MAKES: 6 servings
• PREPARATION TIME: 10 minutes
• COOKING TIME: 35 minutes

Ingredients

• 2 tablespoons (30 g/1.1 oz) coconut oil or other healthy cooking fat
• 1 small (70 g/2.5 oz) yellow onion, diced
• 1 medium (85 g/3 oz) leek or 4 to 6 baby leeks, sliced
• 3 large (192 g/6.8 oz) celery stalks, sliced
• 1 tablespoon (5 g/0.2 oz) ground cumin
• 1 tablespoon (5 g/0.2 oz) ground coriander
• 1 teaspoon turmeric powder
• 1 teaspoon garam masala
• 2 cups (480 ml) coconut milk
• 3 cups (720 ml) chicken stock
• 1 pound (450 g) boneless chicken thighs, sliced
• 2 1/2 cups (300 g/10.6 oz) uncooked cauli-rice 
• Salt and pepper
• Fresh cilantro for garnish
• Optional: 1/3 cup (30 g/1.1 oz) toasted flaked almonds

Instructions
1. In a large heavy-based pot greased with coconut oil, cook the onion over medium-high heat for 5 to 8 minutes, until lightly browned.
2. Add the leek and celery, and cook for 2 minutes. Add the cumin, coriander, turmeric, garam masala, coconut milk, stock, and chicken thighs. Bring to a boil, cover with a lid, and simmer for about 20 minutes. Add the cauli-rice and cook uncovered
over medium heat for 5 minutes. Season with salt and pepper to taste.
3. To serve, garnish with fresh cilantro, and optionally top with flaked almonds.
4. To store, let it cool, and refrigerate in an airtight container for up to 4 days or freeze for up to 3 months.

TIP: Swap chicken with raw shrimp and add them in the last 2 to 3 minutes of the cooking process.

Nutrition per Serving: (11/2 CUPS/360 ML)

• Calories 352
• Fat 27.2g
• Protein 20.2g
• Total Carbohydrate 9.6g
• Dietary Fiber 2.6g
• Net Carbohydrate 7g

Macronutrient ratio

• Fat 69%
• Protein 23%
• Net Carb 8%

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Pumpkin Raspberry Muffins

Pumpkin Raspberry Muffins 

Ingredients:

•  1/2 cup softened butter
•  1/4 cup almond butter
•  1/2 cup Erythritol or Swerve
•  1 can water chestnuts
•  1 teaspoon each nutmeg and cinnamon
•  2 eggs
•  1 teaspoon vanilla extract
•  1 15 ounce can pumpkin puree
•  1 teaspoon baking powder
•  1 cup coconut flour
•  1 cup fresh raspberries

Directions:

1. Preheat oven to 350 degrees.
2. Blend the butter, almond butter, and Erythritol or Swerve until creamy.
3. Add the water chestnuts until smooth.
4. Add the cinnamon, nutmeg, eggs, vanilla and pumpkin puree.
5. Add baking powder and coconut flour, adjusting the coconut flour
until you have a thick batter.
6. Add the batter to prepared muffin tins.
7. Top with fresh raspberries.
8. Bake for 1 hour.
 
Nutrition facts

• 145 calories
• 3.8g of carbs
• 12g of fat
• 3g of protein

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French Onion Soup

French Onion Soup

• Prep Time: 10 mins
• Cook Time: 1 hr
• Yield: 6 cups
• Serving Size: 1  ½ cups

Ingredients

• ¾ cup salted butter
• 2 large yellow onions, sliced into thin rings
• 6 cups beef broth
• ½ cup dry white wine
• 1 bay leaf
• 1 tsp. dried thyme
• ½ tsp. sea salt
• ¼ tsp. freshly ground black pepper
• 4 oz. (110g) Gruyère, sliced
• 4 oz. (110g) Parmigiano-Reggiano, grated

Instructions

1 Heat a medium soup pot over medium-low heat. Add salted butter.
2 When butter melts, add yellow onions. Cook, stirring occasionally, for 20 to 30 minutes, or until a deep caramel brown.
3 Add beef broth, dry white wine, bay leaf, dried thyme, sea salt, and black pepper. Stir, cover, and simmer for 20 minutes. Remove and discard bay leaf.
4 Preheat the broiler to high and place a rack on the highest shelf.
5 Place 4 ovenproof crocks or metal bowls on a rimmed metal baking sheet.
6 Divide soup into the 4 crocks. Cover with Gruyè re and Parmigiano-Reggiano.
7 Place the crocks on the top shelf of the oven and broil for 2 to 4 minutes, or until cheese is bubbly and golden brown. Let cool for 2 minutes before serving.

Tip:  Real Parmigiano-Reggiano can’t be beat quality-wise. But if you wish, you may use a different hard cheese, such as pecorino.

Nutrition per Serving

• Calories 601
• Fat 53g
• Protein 23g
• Total Carbohydrate 9g
• Dietary Fiber 1g
• Net Carbohydrate 8g

Macronutrient ratio

• Fat 79%
• Protein 15%
• Net Carb 6%
• Ratio 1.7:1

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Broccoli Bacon Salad

Broccoli Bacon Salad

• Prep Time: 15 mins
• Cook Time: 8 mins
• Yield: 6 cups
• Serving Size: 1  ½ cups

Ingredients

• ½ lb. (225g) uncured bacon, diced
• ¾ cup mayonnaise
• 1 TB. apple cider vinegar
• 1 TB. red onion, grated
• ¼ tsp. sea salt
• ¼ tsp. freshly ground black pepper
• 4 cups broccoli florets, cut into bite-size pieces
• 2 oz. (55g) sharp white cheddar cheese, cut into small cubes
• 2 TB. dried currants
• ¼ cup raw sunflower seeds

Instructions

1 Heat a large skillet over medium heat. Place uncured bacon in the skillet. Cook, stirring occasionally, for 6 to 8 minutes, or until crisp.
Remove bacon and place on a paper towel. Reserve bacon drippings.
2 In a small bowl, whisk mayonnaise, apple cider vinegar, red onion, sea salt, and black pepper to make a dressing.
3 Place broccoli florets in a large salad bowl. Drizzle with 1 tablespoon reserved bacon drippings.
4 Add sharp white cheddar cheese, currants, and raw sunflower seeds. Drizzle with dressing and toss to combine. Serve at room temperature or chill before serving.

Tip: If you’re trying to cut down on dairy, you can replace the sharp white cheddar cheese with extra sunflower seeds.

Nutrition per Serving

• Calories 691
• Fat 59g
• Protein 34g
• Total Carbohydrate 9g
• Dietary Fiber 3g
• Net Carbohydrate 6g

Macronutrient ratio

• Fat 77%
• Protein 20%
• Net Carb 3%
• Ratio 1.5:1

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Fried Halloumi with Kalamatas and Mint

Fried Halloumi with Kalamatas and Mint

• Prep Time: 5 mins
• Cook Time: 5 mins
• Yield: 2 cups
• Serving Size:  ½ cup

Ingredients

• 8 oz. (225g) Halloumi
• 1 TB. avocado oil
• 1 TB. extra-virgin olive oil
• 12 large Kalamata olives
• ¼ tsp. freshly ground black pepper
• 2 TB. fresh mint, chopped
• 1 tsp. fresh lemon juice

Instructions

1 Slice Halloumi into ¾-inch (2cm) cubes. Pat cubes dry with a paper towel.
2 Heat a medium skillet over medium-high heat. When the skillet is hot, add avocado oil. Wait for 15 seconds.
3 Place Halloumi cubes in hot oil. Cook for 30 to 45 seconds, or until a deep, golden-brown crust forms. Use a spatula to turn cubes and brown opposite side.
4 Transfer cubes to a small serving dish. Drizzle with remaining avocado oil from the skillet.
5 Add extra-virgin olive oil, Kalamata olives, black pepper, mint, and lemon juice, and gently toss to combine. Serve warm or at room temperature.

Variation: To make Spicy Halloumi and Castelvetranos, replace Kalamata olives with buttery Castelvetrano olives and use ¼ teaspoon crushed red pepper flakes instead of mint.

Tip:  Because Halloumi is heated early in its production, it won’t melt when fried like other cheeses.

Nutrition per Serving

• Calories 250
• Fat 22g
• Protein 12g
• Total Carbohydrate 1g
• Dietary Fiber 0g
• Net Carbohydrate 1g

Macronutrient ratio

• Fat 79%
• Protein 19%
• Net Carb 2%
• Ratio 1.7:1

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Sardines with Endive and Lemon

Sardines with Endive and Lemon

• Prep Time: 5 mins
• Cook Time: 0 mins
• Yield: 8 leaves
• Serving Size: 2 leaves

Ingredients

• 1 small head Belgian endive
• 1 (3.75-oz.; 106g) can sardines
• in olive oil
• 2 TB. fresh dill, chopped
• 1 tsp. grated lemon zest
• ½ tsp. sea salt
• 2 TB. extra-virgin olive oil

Instructions
1. Trim woody end off Belgian endive and separate leaves.
2. Drain sardines, discarding olive oil. Break sardines into large pieces.
3. Place 2 to 3 sardine pieces on each endive leaf. Sprinkle with dill, lemon zest, and sea salt.
4. Drizzle sardine pieces with extra-virgin olive oil before serving.
Nutrition per Serving

• Calories 126
• Fat 10g
• Protein 8g
• Total Carbohydrate 5g
• Dietary Fiber 4g
• Net Carbohydrate 1g

Macronutrient ratio

• Fat 72%
• Protein 25%
• Net Carb 3%
• Ratio 1.1:1

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Smoked Salmon Scrambled Eggs with Dill

Smoked Salmon Scrambled Eggs with Dill

• Prep Time: 5 mins
• Cook Time: 5 mins
• Yield: 2 cups
• Serving Size: 1 cup

Ingredients

• 4 large eggs
• ¼ tsp. sea salt
• ⅛ tsp. freshly ground black pepper
• 2 TB. heavy cream
• 3 TB. unsalted butter
• 2 oz. (55g) cold-smoked salmon, thinly sliced
• 1 cup baby arugula
• 1 avocado, diced
• 1 TB. fresh dill, finely chopped

Instructions
1. In a medium bowl, whisk eggs, sea salt, black pepper, and heavy cream. Set aside.
2. Heat a medium skillet or nonstick pan over medium heat. Add unsalted butter to the skillet.
3. When butter is completely melted, pour egg mixture into the skillet. Add cold-smoked salmon and baby arugula.
4. Stirring constantly, cook for 2 to 3 minutes, or until eggs coagulate. Remove the skillet from heat immediately.
5. Divide scramble onto 2 plates. Top with avocado and sprinkle with dill to serve.
Variation: This quick scramble can easily be modified for variety. Replace smoked salmon with 2 ounces (55g) diced hard salami, and use 1 tablespoon fresh chives instead of dill to make Salami Scrambled Eggs with Chives.
Nutrition per Serving

• Calories 531
• Fat 47g
• Protein 26g
• Total Carbohydrate 9g
• Dietary Fiber 8g
• Net Carbohydrate 1g

Macronutrient ratio

• Fat 80%
• Protein 19%
• Net Carb 1%
• Ratio 1.7:1

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Almond Truffles

Almond Truffles

•        Prep Time: 1hr, 15mins
•        Cook Time: 5 mins
•        Yield: 24 truffles
•        Serving Size: 4 truffles

Ingredients

•        8 oz. (225g) 75 percent or higher chocolate
•        4 fl. oz. (120ml) heavy cream (about ½ cup)
•        1 tsp. almond extract
•        ¼ cup unsweetened cocoa powder

Directions

1. Chop chocolate into very small pieces. Place in a medium bowl.

2. Heat a small heavy-bottomed saucepan over low heat. Add heavy cream and bring to a simmer, occasionally scraping down the edges of the pan with a rubber scraper. Add almond extract and stir. Remove from heat.

3. Pour hot cream over chocolate pieces. Wait for 1 minute and vigorously whisk until chocolate is fully melted and smooth.

4. Spread chocolate in a thin layer on a parchment-lined baking sheet. Refrigerate for 1 hour.

5. Using a sturdy metal spoon, scoop 1-inch (2.5cm) mounds of chocolate. Use your hands to quickly roll each mound into a smooth ball.

6. Immediately roll each ball in unsweetened cocoa powder. Place each in a small paper or foil wrapper, or store on a clean sheet of parchment.

7. Serve truffles immediately or store in the refrigerator.

Variation: To make Cherry Hazelnut Truffles, replace almond extract with 1 teaspoon cherry extract and roll truffles in chopped hazelnuts. Or you can make Vanilla Coconut Truffles by using 1 teaspoon vanilla extract and coating truffles in shredded unsweetened coconut flakes.

Tip: The truffles are only as good as the chocolate you use. Look for high-quality bars of at least 75 percent cacao.

Nutrition per Serving:

•        Calories 136
•        Fat 12g
•        Protein 2g
•        Total Carbohydrate 8g
•        Dietary Fiber 3g
•        Net Carbohydrate 5g

Macronutrient ratio:

•        Fat 79%
•        Protein 6%
•        Net Carb 15%

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Citrus Salmon With Zucchini Noodles

• Preparation time: 10 minutes
• Cooking time: 20 minutes
• Serves: 2

INGREDIENTS:

• 1 fresh lime, juiced and zested
• 2 tablespoons coconut oil for cooking
• 1 garlic clove, minced
• 2 large salmon fillets
• ½ teaspoon dried oregano
• 4 medium zucchinis, spiralized

Essentials

• Salt, to taste
• 2 tablespoons coconut oil for cooking
• Fresh thyme sprig (optional garnish)

DIRECTIONS:

1. To prepare the marinade: Heat half of the coconut oil in a pan, add the garlic clove and gradually add half the lime juice to achieve a smooth consistency. Finally, add the dried oregano.
2. Place the salmon into a glass baking dish and add the marinade. Coat each salmon fillet with the marinade and cover the dish. Transfer to the fridge and allow the salmon to marinate for about 3 hours.
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. Place the dish in the center of the oven and bake for about 11–13 minutes.
5. Sauté the zucchini in the remaining coconut oil and lime juice for about 3–4 minutes, ensuring the noodles 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 a fresh thyme sprig to serve.

NUTRITION FACTS (PER SERVING)

• Total Carbohydrates: 3g
• Dietary Fiber: 1g
• Net Carbs: 2g
• Protein: 66g
• Total Fat: 41g
• Calories: 656

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Peanut Butter Cookies

PEANUT BUTTER COOKIES

• Preparation time: 10 minutes
• Cooking time: 15 minutes
• Serves: 12 cookies

INGREDIENTS:

• 1 cup peanut butter
• ½ cup almond flour
• ½ cup sugar substitute
• 2 eggs
• 1 teaspoon vanilla extract

Essentials

• ¼ teaspoon salt

DIRECTIONS:
1. Preheat oven to 350°F.
2. Prepare a baking sheet with parchment paper or non-stick cooking spray.
3. Place the peanut butter, eggs, almond flour, sugar substitute, salt, and vanilla extract in a bowl and mix well with an electric mixer to form a smooth dough.
4. Shape the dough into 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 golden brown.

NUTRITION FACTS (PER SERVING)

• Total Carbohydrates: 6g
• Dietary Fiber: 1g
• Net Carbs: 4g
• Protein: 4g
• Fat: 5g
• Calories: 96

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Green Shakshuka

Green Shakshuka

•  MAKES: 2 servings 
•  PREPARATION TIME: 10 minutes 
•  COOKING TIME: 15 minutes 

Ingredients

•  2 tablespoons (30 g/1.1 oz) ghee or other healthy cooking fat 
•  1/2 small (35 g/1.2 oz) yellow onion, sliced
•  1 clove garlic, minced 
•  1 medium (120 g/4.2 oz) green bell pepper, sliced
•  1 small (150 g/5.3 oz) zucchini, cut into 1/2-inch (1-cm) cubes
•  1/2 cup (120 g/4.2 oz) canned chopped tomatoes 
•  1/2 teaspoon ground cumin 
•  1/2 teaspoon paprika 
•  1/4 teaspoon ground coriander 
•  1/8 teaspoon cayenne pepper 
•  Salt and pepper 
•  3 cups (90 g/3.2 oz) fresh spinach 
•  4 large eggs 
•  1 tablespoon (4 g/0.2 oz) freshly chopped cilantro or parsley
•  Optional: 1/3 cup (50 g/1.8 oz) crumbled feta cheese and 1 medium (150 g/5.3 oz) avocado, sliced 

Instructions
1. In a large skillet greased with ghee, cook the onion over medium-high heat for 5 to 8 minutes, until lightly browned.

2. Add the garlic, green pepper, and zucchini. Cook for about 2 minutes, stirring occasionally. Add the tomatoes, cumin, paprika,

coriander, cayenne pepper, salt, and black pepper. Cook for about 5 minutes, or until the vegetables are tender.

3. Add the spinach and cook for a minute, until wilted.

4. Use a spatula to make 4 wells in the mixture. Crack 1 egg into each well and cook until the egg whites are opaque and cooked through and the egg yolks are still runny. Remove from the heat.

5. Garnish with the cilantro, and add the optional feta cheese or avocado on top. Serve immediately, or refrigerate for up to 3 days (without the fried eggs).

Nutrition facts per serving:

•  Total carbs: 12.6 g
•  Fiber: 4.1 g 
•  Net carbs: 8.5 g 
•  Protein: 16.3 g 
•  Fat: 25.4 g 
• · Energy: 338 kcal 

Macronutrient ratio: Calories from carbs (10%), protein (20%), fat (70%)

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Fat Pizza Bombs

Fat Pizza Bombs

Flavorful, decadent, and velvety inside your mouth, these pizza bombs are incredibly satisfying. Try them and you may just curse over what you have been missing.

Preparation time : 5 minutes

Cooking time : 7 minutes

Ingredients:

• ·       115 g of cream cheese
• ·       14 pieces of pepperoni
• ·       8 olives
• ·       2 tablespoons sun-dried tomato pesto
• ·       2 tablespoons of fresh basil, chopped
• ·       Salt and pepper to taste

Directions:

1 . Cut pepperoni and black olives into small pieces.

2. Mix all the ingredients.

3. Form the mass into balls, then decorate with pepperoni, basil and olives.

Nutrition facts:

For 6 fat bombs. Each is 101.33 calories; 9.62 g of fat; 1.6 g of pure carbohydrate and 2.26 g of protein.

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Pumpkin Custard Cups

Pumpkin Custard Cups

• ·           Prep Time: 10 mins
• ·       Cook Time: 35 mins
• ·       Yield: 8 cups
• ·       Serving Size: 1 cup

Ingredients

• ·       3 eggs, beaten
• ·       2 cups heavy cream
• ·       1 (15-oz.; 420g) can cooked, puréed pumpkin
• ·       ½ tsp. ground cinnamon
• ·       ½ tsp. freshly ground nutmeg
• ·       ¼ tsp. ground cloves
• ·       ⅛ tsp. sea salt
• ·       3 TB. pure grade B maple syrup
• ·       1 tsp. pure vanilla extract

Directions

1. Preheat the oven to 350°F (180°C). In a large bowl, combine eggs, 1 cup heavy cream, puréed pumpkin, cinnamon, nutmeg, cloves, sea salt, 2 tablespoons grade B maple syrup, and ½ teaspoon vanilla extract. Beat with a stand or hand mixer until smooth.

2. Pour batter evenly into 6 small 1-cup ovenproof baking cups or ceramic crocks.

3. Bake for 25 to 35 minutes, or until a toothpick inserted into the center comes out clean. Remove from the oven and cool completely.

4. Shortly before serving, in a medium bowl, whip remaining 1 cup heavy cream, remaining ½ teaspoon vanilla extract, and remaining 1 tablespoon maple syrup until fluffy.

5. Serve cooled custard in the baking cups, topped with a dollop of whipped cream

.

Tip: To adapt this recipe for 12 muffin cups, place 12 paper liners in the pan and reduce the time by 5 to 10 minutes.

Nutrition per Serving:

• ·       Calories 268
• ·       Fat 24g
• ·       Protein 4g
• ·       Total Carbohydrate 11g
• ·       Dietary Fiber 2g
• ·       Net Carbohydrate 9g

Macronutrient ratio:

• ·       Fat 81%
• ·       Protein 6%
• ·       Net Carb 13%
• ·       Ratio 1.8:1

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Keto Side Dish - Duck Fat–Roasted Brussels Sprouts

Duck Fat–Roasted Brussels Sprouts

• ·           Prep Time: 10 mins
• ·       Cook Time: 25 mins
• ·       Yield: 3 cups
• ·       Serving Size: ½ cup

Ingredients

• ·       1 lb. (450g) brussels sprouts
• ·       ½ cup pure duck fat
• ·       ½ tsp. sea salt
• ·       ½ tsp. freshly ground black pepper
• ·       1 tsp. granulated garlic
• ·       1 tsp. dried thyme
• ·       1 TB. fresh-squeezed lemon juice

Directions

1. Preheat the oven to 450°F (230°C). Trim stem ends and any loose leaves from brussels sprouts. Cut each in half and place halves in a mixing bowl.

2. Warm duck fat in a small skillet over low heat(or in the microwave for 15 to 30 seconds) until melted. Pour duck fat over brussels sprouts. Add sea salt, black pepper, granulated garlic, and thyme and toss to evenly coat sprouts.

3 Transfer mixture to a rimmed metal baking sheet. Arrange brussels sprouts so each sprout is face down on the baking sheet.

4 Bake for 15 to 20 minutes, or until brussels sprouts are tender but still firm. Sprinkle with lemon juice just before serving.

Variation: You can use up extra bacon grease by making Bacon Fat—Roasted BrusselsSprouts. Simply replace duck fat with ½ cup warmed bacon fat and replace thyme with ½ teaspoon smoked paprika.

Tip: These brussels are just as tasty with coconut oil. Try to find a virgin or extra-virgin variety for more sweet coconut flavor.

Nutrition per Serving:

• ·       Calories 185
• ·       Fat 17g
• ·       Protein 3g
• ·       Total Carbohydrate 8g
• ·       Dietary Fiber 3g
• ·       Net Carbohydrate 5g

Macronutrient ratio:

• ·       Fat 83%
• ·       Protein 6%
• ·       Net Carb 11%
• ·       Ratio 2.1:1

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Mini-Cheesecakes with Fresh Berries

Mini-Cheesecakes with Fresh Berries

• ·       Prep Time: 1 hr, 10 mins
• ·       Cook Time: 30 mins
• ·       Yield: 12 mini-cheesecakes
• ·       Serving Size: 1 mini-cheesecake

Ingredients

• ·       1½ cups pecans
• ·       4 TB. unsalted butter, melted
• ·       ⅛ tsp. sea salt
• ·       2½ tsp. powdered stevia
• ·       3 (8-oz.; 225g) pkg. cream
• ·       cheese, at room temperature
• ·       1½ tsp. pure vanilla extract
• ·       2 large eggs, beaten
• ·       1 cup heavy whipping cream
• ·       1 tsp. liquid stevia
• ·       ¾ cup fresh berries of choice

Directions

1. Preheat the oven to 350°F (180°C).

2. Place pecans in a food processor and pulse until finely chopped.

3. Combine pecans, unsalted butter, sea salt, and ½ teaspoon powdered stevia and mix until fully blended.

4. Place 12 paper muffin cups in a muffin tin. (Alternately, you can use a silicone muffin pan without the paper liners.)

5 Divide pecan mixture evenly into the muffin cups. Press into the bottom of each cup. Bake for 5 minutes.

6. In a stand mixer, beat cream cheese, 1 teaspoon vanilla extract, and remaining 2 teaspoons powdered stevia until light and creamy. Add eggs and beat just until incorporated.

7. Pour or scoop cream cheese mixture evenly into Mini-Cheesecakes with Fresh Berries muffin cups over baked crusts. Bake for 20 to 25 minutes, or until set in the middle. Remove from the oven and chill for at least 1 hour.

8. Shortly before serving, whip heavy whipping cream, liquid stevia, and remaining ½ teaspoon vanilla extract until soft peaks form. Frost chilled cheesecakes with whipped cream and top with fresh berries to serve.

Nutrition per Serving:

• ·       Calories 422
• ·       Fat 42g
• ·       Protein 6g
• ·       Total Carbohydrate 6g
• ·       Dietary Fiber 1g
• ·       Net Carbohydrate 5g

Macronutrient ratio:

• ·       Fat 90%
• ·       Protein 6%
• ·       Net Carb 4%
• ·       Ratio 3.8:1

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