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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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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Kale Chips with Bacon

Kale Chips with Bacon

• Prep Time: 10 mins
• Cook Time: 15 mins
• Yield: 32 chips
• Serving Size: 8 chips

Ingredients

• 8 lacinato kale leaves
• 4 TB. extra-virgin olive oil
• 1 tsp. sea salt
• ½ tsp. freshly ground black pepper
• 1 oz. (25g) uncured bacon,minced

Directions

1. Preheat the oven to 350°F (180°C). Remove and discard woody stems from lacinato

kale leaves. Cut leaves in half lengthwise. (If kale has any residual water from rinsing, use a salad spinner or paper towel to dry before proceeding.)

2. Rub both sides of leaves with extra-virgin olive oil. Spread leaves evenly on a metal baking sheet. Sprinkle with sea salt and black pepper. Bake for 10 minutes.

3. While kale is baking, heat a small skillet over medium heat. When the skillet is hot, add minced bacon and cook, stirring frequently, for 3 to 5 minutes, or until a light golden brown. Remove from heat.

4. Remove kale from the oven. Carefully pour bacon and residual bacon fat evenly over kale chips.

5. Return the baking sheet to the oven and finish cooking for 3 to 5 minutes, or until edges of kale are browned and crisp. Serve straight from the oven or allow to cool to room temperature.

Tip: If you have trouble finding lacinato kale, feel free to use curly green or beautiful Red Russian varieties instead.

Nutrition per Serving:

• Calories 150
• Fat 14g
• Protein 2g
• Total Carbohydrate 5g
• Dietary Fiber 1g
• Net Carbohydrate 4g

Macronutrient ratio:

•       Fat 84%
•       Protein 5%
•       Net Carb 11%
•       Ratio 2.3:1

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Buttered Radishes

Buttered Radishes

•        Prep Time: 5 mins
•        Cook Time: 0 mins
•        Yield: 16 halves
•        Serving Size: 4 halves

Ingredients

•        8 medium radishes
•        8 tsp. unsalted butter, at room temperature
•        ¼ tsp. coarse sea salt

Directions

1. Using a small paring knife, trim green tops from radishes and discard. Slice each radish bulb in half, from stem to root.

2. In a small bowl, gently whip unsalted butter with a fork until soft and spreadable.

3. Spread ½ teaspoon butter on each radish half and sprinkle with coarse sea salt before serving.

These radishes rely on the flavor of high-quality butter. Look for a golden yellow

variety made from grass-fed or pasture-grazed cow’s milk. If you can’t find a high-

quality butter, use a luxurious triple-cream Brie.

Nutrition per Serving:

•        Calories 72
•        Fat 8g
•        Protein 0g
•        Total Carbohydrate 0g
•        Dietary Fiber 0g
•        Net Carbohydrate 0g

Macronutrient ratio:

•        Fat 100%
•        Protein 0%
•        Net Carb 0%
•        Ratio 8:0

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Low Carb Marzipan Easy Keto Recipe

Ingredients (makes 15 servings)

• 2 cups blanched almond flour (200 g/ 7 oz)

• 1 cup confectioners Swerve or Erythritol (160 g/ 5.6 oz)

• 1 tsp sugar-free almond extract or vanilla extract

• 1/4 cup water (60 ml/ 2 fl oz)

Instructions

1. In a large mixing bowl sift together the almond flour and Swerve. Pour in the almond extract and water and knead to form a ball of dough.
2. Roll the dough into a log or into balls whichever you prefer or depending on how you plan to use it.
3. Refrigerate in an airtight container for up to one week.


Nutritional values (per serving, 1-oz/ 28 g)

• Total Carbs 3 grams

• Fiber 1.3 grams

• Net Carbs 1.7 grams

• Protein 2.9 grams

• Fat 7 grams

• of which Saturated 0.5 grams

• Calories 82 kcal

• Magnesium 36 mg (9% RDA)

• Potassium 88 mg (4% EMR)

Macronutrient ratio: Calories from carbs (8%), protein (14%), fat (78%)

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Low Carb Protein Chips Easy Keto Recipe

Yes, they are super-easy but absolutely delicious! I just can’t stop eating them and always regret why I didn’t double the ingredients!

With this easy keto recipe you will not purchase protein chips that are available in the market because sunflower oil is used… You can actually make protein chips using much healthier coconut oil!

Ingredients:

• 5 tbsp Whey Protein Powder (25 g)
• 3 tbsp Melted Coconut Oil (1 oz, 30 g)
• 2 tbsp Hot Water (See the notes below)
• 1/2 - 1 tsp Salt (or flavor of your choice such as garlic powder

Instructions:

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Bounty Bars Easy Keto Recipe

An easy keto recipe to make, sugar-free, delicious keto & paleo Bounty bars aka Mounds bars are the ultimate guilt-free treat!-

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