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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Spiced Bacon Granola

Spiced Bacon Granola

• · MAKES: 16 servings (about 8 cups)
• · PREPARATION TIME: 10 minutes
• · COOKING TIME: 3 to 4 hours

Ingredients:

• · 6 slices (180 g/6.4 oz) unsmoked bacon
• · 1/2 cup (120 ml) water· 2 tablespoons (30 g/1.1 oz) extra-virgin coconut oil
• · 1/4 cup (63 g/2.2 oz) almond butter or coconut butter
• · 1 1/2 cups (90 g/3.2 oz) unsweetened coconut flakes
• · 3/4 cup (56 g/2 oz) unsweetened shredded coconut
• · 1 cup (140 g/5 oz) whole almonds, roughly chopped
• · 1 cup (100 g/3.5 oz) pecan or walnut halves, roughly chopped
• · 1/2 cup (65 g/2.3 oz) pumpkin seeds or sunflower seeds
• · 2 tablespoons (16 g/0.6 oz) chia seeds or flax seeds
• · 1 tablespoon (8 g/0.3 oz) ground cinnamon
• · 1 teaspoon vanilla powder or 1 tablespoon (15 ml) sugar-free vanilla extract
• · 1/4 cup (50 g/1.8 oz) granulated erythritol or Swerve (can be skipped)

Tip: serve with unsweetened nut milk, coconut milk, or yogurt

Instructions:
1. Preheat the slow cooker. Place the bacon pieces in a large pan and add the water.
2. Cook over medium-high heat until the water starts to boil. Reduce the heat to medium and cook until the water evaporates and the bacon fat is rendered.
3. Reduce the heat to low and cook until the bacon is lightly browned and crispy.
Set aside.Place the coconut oil and almond butter in the slow cooker and let it melt.
4. In a bowl, mix the coconut flakes, shredded coconut, almond and pecan pieces,pumpkin seeds, chia seeds, cinnamon, vanilla, and erythritol. Place all the ingredients, including the crisped-up bacon and bacon grease, in the slow cooker, and combine using a spatula. Cover with a lid and cook on low for 3 to 4 hours, mixing every hour to prevent burning. When done, let the granola cool, and then transfer to a jar.

5. Store at room temperature for up to 1 month. Serve with coconut milk, almond milk, or full-fat yogurt.

NUTRITION FACTS PER SERVING (1/2 CUP/40 G/1.4 OZ):
Total carbs: 7.1 g / Fiber: 4.5 g / Net carbs: 2.6 g / Protein: 7.2 g / Fat: 21.6 g/ Energy: 244 kcal
Macronutrient ratio: Calories from carbs (4%), protein (13%), fat (83%)

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Keto Salad - Wedge Salad with Bacon and Blue Cheese

Wedge Salad with Bacon and Blue Cheese

• ·        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

Directions

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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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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Peaches and Cream Smoothie Bowl

Peaches and Cream Smoothie Bowl

•        Prep Time: 10 mins
•        Cook Time: 0 mins
•        Yield: 3 cups
•        Serving Size: 1½ cups

Ingredients

•        1 (14-fl.-oz.; 400ml) can fullfat coconut cream
•        ½ cup canned coconut milk
•        2 TB. unsweetened, shredded coconut
•        ½ medium peach, sliced (or ½ cup frozen sliced peaches, thawed)
•        2 tsp. toasted sesame seeds
•        2 TB. toasted sesame oil
•        5 basil leaves, thinly sliced

Directions

1. Place coconut cream, coconut milk, shredded coconut, and peach into a blender.

2. Pulse for 30 seconds to 1 minute, or until blended to your desired consistency.

3. Pour mixture into 2 small bowls. Garnish with toasted sesame seeds, toasted sesame oil, and basil to serve.

Variation: To make a Strawberries and Cream Smoothie Bowl , replace peaches with ½ cup thawed frozen strawberries, and use 2 tablespoons chopped fresh mint instead of basil. Replace toasted sesame oil with almond oil, and use 2 tablespoons chia seeds instead of toasted sesame seeds.

Tip: If you’re in the maintenance phase, you may be able to increase the peaches for an extra-satisfying smoothie.

Nutrition per Serving:

•        Calories 753
•        Fat 73g
•        Protein 8g
•        Total Carbohydrate 18g
•        Dietary Fiber 2g
•        Net Carbohydrate 16g

Macronutrient ratio:

•        Fat 87%
•        Protein 5%
•        Net Carb 8%
•        Ratio 3.0:1

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Coconut Almond Bites

Coconut Almond Bites

•        Prep Time: 40 mins
•        Cook Time: 12 mins
•        Yield: 16 bites
•        Serving Size: 2 bites

Ingredients

•        2 large egg whites
•        2 tsp. raw honey
•        1 tsp. pure almond extract
•        2 cups unsweetened shredded coconut
•        16 whole almonds
•        4 oz. (110g) 85 percent cacao dark chocolate bar
•        1 TB. coconut oil

Directions

1. Preheat the oven to 350°F (180°C). Line a rimmed metal baking sheet with a piece of parchment paper. (Alternately, use a silicone baking mat to prevent sticking.)

2. In a medium bowl, whisk egg whites, raw honey, and almond extract. Add unsweetened coconut and mix until combined.

3. Form coconut mixture around 1 whole almond to make a round ball about 1½ inches (3.75cm) in diameter. Place on the parchment paper. Repeat with remaining almonds to make 16 balls.

4. Bake for 10 to 12 minutes, or until coconut is a deep golden brown. Remove from the oven and cool completely.

5 When bites have cooled, chop or break dark chocolate bar into small pieces. Place chocolate and coconut oil in a heavy-bottomed saucepan over low heat.

6. When chocolate begins to melt, stir constantly to prevent scorching until completely melted, about 1 minute. Remove from heat.

7. Drizzle chocolate over coconut bites. Let cool completely before serving or storing in an airtight container.

Nutrition per Serving:

·       Calories 268

·       Fat 24g

·       Protein 4g

·       Total Carbohydrate 14g

·       Dietary Fiber 5g

·       Net Carbohydrate 9g

Macronutrient ratio:

·       Fat 81%

·       Protein 6%

·       Net Carb 13%

·       Ratio 1.8:1

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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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Baked Eggs with Ham and Gruyère

Baked Eggs with Ham and Gruyère

•        Prep Time: 10 mins
•        Cook Time: 7 mins
•        Yield: 2 baked eggs
•        Serving Size: 1 baked egg

Ingredients

•        2 oz. (55g) uncured ham, thinly sliced (about 2 slices)
•        2 TB. unsalted butter, cut into small pieces
•        1 tsp. fresh thyme
•        2 TB. heavy cream
•        2 large eggs
•        2 oz. (55g) Gruyère, grated
•        Freshly ground black pepper

Directions

1. Preheat the oven to 450°F (230°C). Place uncured ham in the bottom of 2 small oven-proof crocks or ceramic bakers. (Alternately, you can use 2 4-inch (10cm) cast iron skillets.)

2. Add 1 tablespoon unsalted butter, ½ teaspoon thyme, and 1 tablespoon heavy cream to each crock.

3. Carefully break 1 egg into each crock. Sprinkle each with 1 ounce Gruyère and black pepper to taste.

4. Place crocks on a sturdy baking sheet. Bake for 5 minutes, or until eggs are mostly set.

5. Turn the broiler on high and move crocks to the top oven rack, just beneath the broiler. Broil for 1 to 2 minutes, or until cheese is bubbly and golden brown.

6. Remove crocks from the oven and let sit for 5 minutes before serving.

Tip: If you can’t find Gruyère, use Baby Swiss or another mild cheese that won’t overpower the subtle flavors of this dish.

Nutrition per Serving:

•        Calories 393
•        Fat 33g
•        Protein 21g
•        Total Carbohydrate 3g
•        Dietary Fiber 0g
•        Net Carbohydrate 3g

Macronutrient ratio:

•        Fat 76%
•        Protein 21%
•        Net Carb 3%
•        Ratio 1.4:1

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