Keto christmas cookbook easy, healthy and delicious low carb keto holiday recipes for healthy cook’s kitchen by lea willis (z-lib.org) (1)

KETO CHRISTMAS COOKBOOK

Easy, Healthy and Delicious Low-Carb Keto Holiday Recipes
for Healthy Cook’s Kitchen

Lea Willis

Description
Introduction
Chapter 1.Breakfast
1.Greens, Berries and Coconut Smoothie
2.Omelet with Prosciutto, Cheese and Basil
3.Baked Omelet with Mushrooms & Beet Greens
4.Roly-poly Scrambled Eggs
5.Baked Broccoli with Eggs and Feta
6.Slow-Cooker Spicy Scrambled Eggs
7.Leeks Spread
8.Eggplant Spread
9.Eggplant and Broccoli Casserole
10.Creamy Avocado and Nuts Bowls
11.Avocado and Watermelon Salad
12.Chia and Coconut Pudding
13.Tomato and Cucumber Salad
14.Walnuts and Olives Bowls
15.Kale and Broccoli Pan
16.Spinach and Berries Salad
17.Cauliflower Hash
18.Spinach and Green Beans Casserole
19.Spiced Zucchini and Eggplant Bowls
Chapter 2.Salads
20.Egg Salad
21.Pear Salad
22.Veggie and Shrimp Salad
23.Eggplant and Tomato Salad
24.Potato Salad
25.Chicken Salad
26.Chicken and Baby Spinach Salad
27.Radish Salad
28.Brussels Sprouts Salad
29.Carrot and Cucumber Salad
30.Pomegranate Salad
31.Lobster Salad
32.Steak Salad
33.Summer Salad
34.Beef Salad
35.Squash and Spinach Salad
36.Chicken and Veggies Salad
37.Greens and Scallops Salad
38.Tomato and Pork Salad
39.Mixed Seafood Salad
Chapter 3.Seafood
40.Easy-Cheesy White Fish
41.Diavolo Shrimp with Tomato Sauce
42.Avocado Salad with Shrimp
43.Veggie Finnish Salmon Soup
44.Fried Salmon with Asparagus
45.Baked Codfish with Lemon
46.Colorful Sardines Omelet
47.Mediterranean Crab Meat Salad
48.Family Salmon with Kale Pesto
49.Pan-Fried Monkfish Medallions with Lemon Sauce
50.Quick Spinach Salad with Shrimps
51.Fried Sardines with Lemon Sauce
52.Simple Sole Fillet with Butter Sauce
53.Teriyaki Shrimp Skewers
54.Spicy Sushi Roll with Cucumber and Tuna
Chapter 4.Poultry
55.Chicken with Beans
56.Turkey and Basil Rice
57.Chicken with Mushrooms Mix
58.Chicken and Hot Peas

59.Turkey with Lime Chickpeas
60.Turkey and Cucumber Mix
61.Chicken with Spinach and Fennel
62.Chicken with Peppers and Olives
63.Turkey with Radish Quinoa
64.Rosemary Chicken
65.Chicken and Cherries Mix
66.Duck and Cauliflower Mix
67.Chicken with Peaches
Chapter 5.Meat
68.Pork Chops with Shallots
69.Mint Pork
70.Pork with Spiced Zucchinis
71.Pork and Cumin Pinto Beans
72.Pork and Veggies Pan
73.Pork and Green Chilies Mix
74.Pork and Brown Rice
75.Caraway and Dill Pork
76.Pork with Corn and Peas
77.Pork with Carrots
78.Pork and Creamy Leeks
79.Tarragon Pork Roast
80.Roast with Onions and Potatoes
81.Pork with Pineapple and Mango
82.Pork with Celery and Sprouts
Chapter 6.Vegetables
83.Creamy Broccoli and Bacon Casserole
84.Delicious Spinach and Bacon Casserole
85.Steak Strips and Zucchini Omelet Casserole
86.Instant Pot Zucchini Noodles with Parmesan
87.Slow Cooker Brown Cremini Mushroom Gravy
88.Slow Cooker Creamed Portobello Mushrooms
89.Slow Cooker Zucchini Puree
90.Easy Creamy Cauliflower with Sesame
91.Savory Zucchini Cream with Nuts
92.Bok Choy Stir-Fry
Chapter 7.Snacks
93.Hot Bacon Bombs
94.Keto Buffalo Cauliflower
95.Keto Choco Mousse
96.Peanut Cinnamon Bombs
97.Roasted Cheesy Snacks
98.Roasted Kale Chips with Lemon Zest
99.Roasted Smoky Spiced Almonds
100.Savory Spinach and Mushrooms Frittata
101.Spicy Spinach Squares
Chapter 8.Desserts
102.Cocoa Smoothie
103.Avocado Ice Pops with Lime
104.Blackberry Coconut Treat
105.Favorite Tiramisu Mousse
106.No-Bake Cheesecake in a Glass
107.Pink Strawberry Ice Cream
108.Coconut Pudding
109.No-Bake Coconut Balls
110.Purple Raspberry Mousse
111.Lemon Delights
Conclusion

Description
Want to spice up your Christmas with delicious keto recipes?
Keep reading…
The Ketogenic diet offers many different benefits, some of
which most people are totally unaware of. Whether it is
weight loss, enhanced athletic performance, treating
diabetes and cancer, or just gaining mental clarity, I can
promise you that this book has what you need to achieve
any of your health and fitness goals.
One of the biggest problems that most people face when
seeking information about the Ketogenic diet is getting
information that is reliable, accurate, and well-explained. It
is difficult to find a book that explains to you the basics of a
Ketogenic diet without leaving gaps in the information
provided. This is why most people are confused by the
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So, what are you waiting for? You have finally found a book
that explains the Ketogenic diet in a way that is easy to
follow and understand. There’s no need to struggle with
reading one blog after another trying to figure it all out.
Everything you need to know is right here in this book!
This book gives a comprehensive guide on the following:
Breakfast
Salads
Seafood
Poultry
Meat
Vegetables
Snacks
Desserts

... AND MORE!!!

What are you waiting for? Click buy now!!!!!

Introduction
The ketogenic diet basically all about consuming less carbs,
moderate protein, and lots of healthy fats. Following a
normal carb-rich diet, the cells, tissues, and organs use up
glucose (from carbohydrates) and convert it energy. While
this is the ideal biochemistry of the body, consuming too
much carbs leads to excess in glucose in the blood. If the
cells are no longer able to use the excess, it gets stored in
the liver as glycogen and eventually converted into fats.
This means that if your physical activity is too little, you end
up accumulating fats in your body leading to chronic
problems such as high blood pressure, obesity, diabetes,
and others.
Under this particular diet regimen, your body bypasses
glucose and instead uses fats as its main source of fuel.
When the body detects little carbohydrates in the
bloodstream, it automatically turns on another pathway that
burns the stored fat into energy. This process is called
ketosis. In most cases, this usually occurs during prolonged
fasting periods. However, not everyone can go through long
periods of fasting. Thus, the ketogenic diet mimics fasting
but individuals still consume foods that do not break ketosis,
so you still eat good food, but you lose fat at the same time.

Chapter 1. Breakfast
1. Greens, Berries and Coconut Smoothie
Servings: 4
Preparation Time: 5 minutes

Ingredients
1/2 avocado pitted
1 1/4 cup of fresh raspberries
3/4 cup coconut milk
1/2 cup water
1 cup of fresh baby spinach leaves
1 tsp pure vanilla extract
Ice cubes (optional)

Directions
Place all Ingredients from the list in a highspeed blender;
blend until smooth well.
Serve.
Nutrition:
Calories: 53 Carbohydrates: 6g Proteins: .9g Fat: 3.2g Fiber:
3g

2. Omelet with Prosciutto, Cheese and Basil
Servings: 4
Cooking Time: 15 minutes

Ingredients
8 eggs
7 oz of prosciutto ﬁnely chopped
8 oz grated Halloumi cheese (Paneer cheese works too or
Tofu)
1/2 cup of yogurt
1 bunch of fresh basil, chopped

Enough Olive oil for frying
Directions
Heat the oil in a skillet and brown the prosciutto until crispy.
Transfer to a plate with kitchen paper towel to drain.
In a bowl beat the eggs with yogurt, cheese, basil, and the
salt and pepper.
Heat the oil in a non-stick frying pan and pour the egg
mixture.
Cook for 2 - 3 minutes, and then ﬂip and cook for 1 - 2
minutes.
Serve immediately.
Nutrition:
Calories: 478 Carbohydrates: 5.2g Proteins: 27.5g Fat: 39g
Fiber: 0g

3. Baked Omelet with Mushrooms & Beet
Greens
Servings: 6

Ingredients
2 Tbsp of olive oil, divided
2 scallions ﬁnely chopped
1 clove garlic, minced
2 cups beet leaves chopped
2 cups of mushrooms sliced
8 eggs
1/2 tsp ground thyme
1/2 tsp salt and ground black pepper
1 cup grated parmesan cheese

Directions
Preheat oven to 400ºF/200ºC.
Heat the oil in a large frying pan, and sauté chopped
scallions and garlic until softened.
Add beet greens and mushrooms; cook, stirring
occasionally, until beet greens is softened or for about 10
minutes.
In a large bowl, whisk together eggs, thyme, salt, and
pepper.
Add egg mixture to the beet greens mixture.
Add the parmesan cheese and stir until well combined.
Pour the batter in one oiled baking dish.
Bake 10 - 12 minutes or until cooked through.
Slice and serve warm.
Nutrition:
Calories: 178 Carbohydrates: 2.5g Protein: 12g Fat: 13g
Fiber: 1g

4. Roly-poly Scrambled Eggs
Servings: 6

Sea salt to taste
1/4 cup of almond milk
1/3 cup of fresh butter

Directions
Beat the eggs and almond milk with a pinch of salt.
Heat butter in a small non-sticking skillet at medium heat.
Pour the egg mixture into the pan and cook in a low heat,
stirring continuously for 2 - 3 minutes.
Remove the eggs from heat and place on plates.
Sprinkle with red paprika and serve.
Nutrition:
Calories: 219 Carbohydrates: 1g Proteins: 11g Fat: 19g
Fiber: .2g

5. Baked Broccoli with Eggs and Feta
Servings: 6

Ingredients
1 large head of broccoli
6 eggs
8 oz Feta cheese crumbled
1/2 cup olive oil
1/2 Tbsp of sweet paprika
1 tsp ﬁnely chopped parsley
1/2 tsp dry thyme
2 pinches salt, freshly ground pepper

Directions
Boil the broccoli in pot with salted water until softened, for
about 6 - 7 minutes.
Heat the large baking pan.
Transfer cooked broccoli in a baking pan.
Crack the eggs over the broccoli one by one.
Season the salt, pepper and, paprika and thyme.
Add crumbled Feta cheese evenly.
Drizzle with the oil, place in oven, and bake for about 10 -
15 minutes or until the eggs are done.
Serve hot.
Nutrition:
Fiber: 2.6g

6. Slow-Cooker Spicy Scrambled Eggs
Servings: 4
Cooking Time: 3 hours

Ingredients
1 Tbsp of beef tallow
2 green onions finely sliced
2 cloves garlic finely chopped
2 pinches of crushed red pepper flakes, or to taste
1 tsp cumin
8 eggs
1/2 tsp ground paprika

Salt to taste
1 Tbsp fresh chopped dill and parsley For serving

Directions
Heat the tallow in skillet, and sauté the green onions and
garlic until soft, for about 3 - 4 minutes. Season it with the
salt, hot pepper and cumin.
Transfer the onion to the inner stainless pot in the Crock Pot.
In a bowl, whisk the eggs with a pinch of salt and red pepper
ﬂakes.
Pour the egg mixture over the green onions in your Crock
Pot.
Cover and cook on HIGH for 2 - 3 hours.
Sprinkle with chopped parsley or dill and serve hot.
Nutrition:
Calories: 187 Carbohydrates: 3.7g Proteins: 13.7g Fat: 13.5g
Fiber: .7g

7. Leeks Spread

Preparation time: 5 minutes
Cooking time: 10 minutes
Servings: 4

Ingredients:
3 leeks, sliced
2 scallions, chopped
1 tablespoon avocado oil
¼ cup coconut cream
Salt and black pepper to the taste
¼ teaspoon garlic powder
½ teaspoon thyme, dried
1 tablespoon cilantro, chopped

Directions:
Heat up a pan with the oil over medium heat, add the
scallions and the leeks and sauté for 5 minutes.
Add the rest of the ingredients, cook everything for 5
minutes more, blend using an immersion blender, divide
into bowls and serve for breakfast.

Nutrition: calories 83, fat 4.2, ﬁber 2, carbs 11.3, protein
1.6

8. Eggplant Spread

Servings: 4

Ingredients:
1 pound eggplants
2 tablespoons olive oil
4 spring onions, chopped
½ teaspoon chili powder
1 tablespoon lime juice

Directions:
Arrange the eggplants in a roasting pan and bake them at
400 degrees F for 25 minutes.
Peel the eggplants, put them in a blender, add the rest of
the ingredients, pulse well, divide into bowls and serve for
breakfast.

Nutrition: calories 97, fat 7.3, ﬁber 4.6, carbs 8.9, protein
1.5

9. Eggplant and Broccoli Casserole

Servings: 4

Ingredients:
1 pound eggplants, roughly cubed
1 cup broccoli florets
1 cup cashew cheese, shredded
¼ cup almond milk
1 tablespoon olive oil
2 tablespoons flaxseed mixed with 2 tablespoons water

Directions:
In a roasting pan, combine the eggplants with the broccoli
and the other ingredients except the cashew cheese and the
almond milk and toss.
In a bowl, combine the milk with the cashew cheese, stir,
pour over the eggplant mix, spread, introduce the pan in the
oven and bake at 380 degrees F for 35 minutes.
Cool the casserole down, slice and serve.

Nutrition: calories 161, fat 11.4, fiber 6.6, carbs 12.8,
protein 4.2

10. Creamy Avocado and Nuts Bowls

Servings: 4

Ingredients:
1 tablespoon walnuts, chopped
1 tablespoon pine nuts, toasted
2 avocados, peeled, pitted and roughly cubed

Directions:
In a bowl, combine the avocados with the nuts and the other
ingredients, toss, divide into smaller bowls and serve for
breakfast.

protein 3.1

11. Avocado and Watermelon Salad

Servings: 4

Ingredients:
2 cups watermelon, peeled and roughly cubed
2 avocados, peeled, pitted and roughly cubed
¼ cup almonds, chopped

Directions:
In a bowl, combine the watermelon with the avocados and
the other ingredients, toss and serve for breakfast.

Nutrition: calories 270, fat 23.1, ﬁber 3, carbs 16.7, protein
3.7

12. Chia and Coconut Pudding

Cooking time: 0 minutes.
Servings: 4

Ingredients:
¼ cup walnuts, chopped
2 cups coconut milk
¼ cup coconut ﬂakes
3 tablespoons chia seeds
1 tablespoon stevia
1 teaspoon almond extract

Directions:
In a bowl, combine the milk with the coconut ﬂakes and the
other ingredients, toss, leave aside for 10 minutes and
serve for breakfast.

protein 7.1

13. Tomato and Cucumber Salad

Servings: 4

Ingredients:
2 cups cherry tomatoes, halved
2 cucumbers, sliced
A pinch of salt and black pepper
½ cup kalamata olives, pitted and halved
1 tablespoon chives, chopped

Directions:
In a bowl, combine the tomatoes with the cucumbers and
the other ingredients, toss, and serve for breakfast.

Nutrition: calories 91, fat 5.7, ﬁber 2.5, carbs 11, protein 2

14. Walnuts and Olives Bowls

Servings: 4

Ingredients:
1 cup walnuts, roughly chopped
1 cup black olives, pitted and halved
1 cup green olives, pitted and halved
1 teaspoon chili powder
1 teaspoon rosemary, dried
1 teaspoon cumin, ground
2 tablespoons avocado oil

Directions:
In a bowl, mix olives with the walnuts and the other
ingredients, toss, divide into smaller bowls and serve for
breakfast.

Nutrition: calories 260, fat 24, ﬁber 4.5, carbs 8.5, protein
8.4

15. Kale and Broccoli Pan

Servings: 4

Ingredients:
1 cup broccoli ﬂorets
2 shallots, chopped
1 teaspoon sweet paprika
1 teaspoon turmeric powder
1 cup kale, torn
¼ cup cashew cheese, grated
2 tablespoons chives, chopped

Directions:
shallots and sauté for 2 minutes.
Add the broccoli, kale and the other ingredients, toss, cook
for 10 minutes more, divide between plates and serve.

1.8

16. Spinach and Berries Salad

Servings: 4

Ingredients:
1 cup baby spinach
1 cup blackberries
1 cup blueberries
1 tablespoon balsamic vinegar
1 tablespoon parsley, chopped
½ cup pine nuts, chopped

Directions:
In a salad bowl, combine the spinach with the berries and
the other ingredients, toss and serve for breakfast.

protein 3.4

17. Cauliflower Hash

Servings: 4

Ingredients:
2 cups cauliflower florets, roughly chopped
½ teaspoon basil, dried
1 teaspoon sage, dried
½ cup coconut cream
½ teaspoon sweet paprika

Directions:
onions and sauté for 5 minutes.
Add the cauliflower and the other ingredients, toss, cook
everything for 10 minutes more, divide between plates and
serve for breakfast.

1.9

18. Spinach and Green Beans Casserole

Servings: 4

Ingredients:
1 pound green beans, trimmed and halved
1 tablespoon coconut oil, melted
1 cup baby spinach
2 tablespoons ﬂaxseed mixed with 3 tablespoons water
½ cup cashew cheese, grated
½ teaspoon thyme, chopped

Directions:
scallions and sauté for 5 minutes.
Add the green beans and the other ingredients except the
cheese, stir and cook for 5 minutes more.
Sprinkle the cheese on top and bake the mix at 390 degrees
F for 30 minutes.
Divide the mix between plates and serve.

protein 1.5

19. Spiced Zucchini and Eggplant Bowls

Servings: 4

Ingredients:
2 zucchinis, cubed
1 eggplants, cubed
1 teaspoon allspice, ground
1 teaspoon nutmeg, ground
1 tablespoons chive, chopped

Directions:
scallions, allspice and the nutmeg and sauté for 5 minutes.
Add the zucchini is, eggplant and the other ingredients,
toss, cook over medium heat for 10 minutes, divide into
bowls and serve for breakfast,
Nutrition: calories 242, fat 6.4, ﬁber 2, carbs 10, protein 2

20. Egg Salad

Servings: 4

Ingredients:
1 avocado, pitted, peeled and chopped
1 small red onion, chopped
4 eggs
1 small red bell pepper, chopped
¼ cup homemade mayonnaise

Black pepper to taste
1 tablespoon lemon juice

Directions:
Put eggs in a large saucepan, add water to cover, place on
stove over medium-high heat, bring to a boil, reduce heat to
low and cook for 10 minutes.
Drain eggs, leave them in cold water to cool down, peel,
chop them and put in a salad bowl.
Add a pinch of sea salt and pepper to taste, onion, bell
pepper, avocado, lemon juice and mayo, toss to coat and
serve right away.
Enjoy!

Nutritional value: calories 240, fat 19,2, carbs 12,1, ﬁber
4,2, protein 7,1

21. Pear Salad

Servings: 4
Cooking time: 0

Ingredients:
1 pear, sliced
5 cups lettuce leaves, torn
1 small cucumber, chopped
½ cup cherry tomatoes, cut in halves
½ cup red grapes, cut in halves

3 tablespoons orange juice
¼ cup extra virgin olive oil
1 tablespoon orange zest, grated
1 tablespoon parsley, minced

Directions:
In a bowl, mix all the ingredients, toss, divide between
plates and serve.
Enjoy!

Nutrition: calories 174, fat 12,9, carbs 16,2, ﬁber 2,5,
protein 1,4

22. Veggie and Shrimp Salad

Servings: 2

Ingredients:
5 cups mixed greens
½ cup cherry tomatoes, cut in halves
1 pound shrimp, peeled and deveined
1 small red onion, thinly sliced

½ tablespoon sweet paprika
½ teaspoon cumin
1 tablespoon chili powder
1/3 cup cilantro, ﬁnely chopped
½ cup lime juice

Directions:
In a bowl, mix chili powder with cumin, paprika, ¼ cup lime
juice and shrimp, toss to coat and leave aside for 20
minutes.
Place shrimps under preheated broiler on medium-high
heat, cook for 4 minutes on each side and transfer to a
bowl.
In a small bowl, mix cilantro with oil, the rest of the lime
juice and pepper to taste and whisk well.
In a large salad bowl, mix greens with tomatoes, onion,
avocado and shrimp.
Add salad dressing, toss to coat and serve right away.
Enjoy!

Nutrition: calories 1028, fat 50,4, carbs 80, ﬁber 30,1,
protein 68,2

23. Eggplant and Tomato Salad

Servings: 4

Ingredients:
½ cup sun-dried tomatoes, sliced
1 eggplant, sliced
1 green onion, sliced

4 cups mixed salad greens
1 tablespoon mint leaves, finely chopped
1 tablespoon oregano, finely chopped
1 tablespoon parsley leaves, finely chopped
4 tablespoons extra virgin olive oil
For the salad dressing:
2 garlic cloves, minced
½ tablespoon mustard
½ teaspoon smoked paprika

Black pepper to the taste

Directions:
Brush eggplant slices with olive oil, season with black
pepper, place them under a preheated broiler on medium-
high heat, cook for 3 minutes on each side and transfer
them to a salad bowl.
Add sun-dried tomatoes, onion, greens, mint, parsley,
oregano and pepper to taste and 4 tablespoons olive oil and
toss to coat.
In a small bowl, mix ¼ cup olive oil with garlic, mustard,
paprika, lemon juice, salt, and pepper to taste and whisk
very well.
Pour this over salad, toss to coat gently and serve.
Enjoy!

Nutritional value: calories 179, fat 13,6, carbs 14,5, ﬁber
5,4, protein 3,8

24. Potato Salad

Servings: 4

Ingredients:
8 sweet potatoes, chopped
1 tablespoon coriander seeds
1 teaspoon cumin seeds
1 red onion, sliced
½ tablespoon oregano, dried

3 small shallots, peeled, chopped, already cooked
½ teaspoon chili flakes
3 tablespoons parsley, chopped
1 tablespoon coconut oil
2 tablespoons red wine vinegar

Directions:
Put potatoes in a large saucepan, add water to cover, bring
to a boil over medium-high heat, cook for 20 minutes, drain
water and put them in a bowl.
Heat up a pan with the coconut oil over medium-high heat,
add onions, stir, reduce temperature to low, cook for 10
minutes and transfer them to a bowl.
Return pan to medium-high heat, add cumin seeds and
coriander seeds, stir, toast for 2 minutes and add them to
the bowl with the onions.
Also add chili flakes, oregano, shallots, parsley, olive oil,
vinegar, a pinch of sea salt and pepper to taste and stir
everything well.
Add potatoes, toss to coat and serve cold.
Enjoy!

Nutrition: calories 521, fat 16,8, carbs 90, fiber 13,3, protein
5,6

25. Chicken Salad

Servings: 4

Ingredients:
2 chicken breasts, skinless and boneless
1 pineapple, peeled and sliced
1 red onion, sliced
¼ cup pineapple sauce
½ cup cherry tomatoes, halved

2 tablespoons apple cider vinegar
For the sauce:
1 yellow onion, minced
1 garlic clove, minced
6 ounces tomato paste
½ cup apple cider vinegar
½ cup water
¼ cup ketchup
3 tablespoons mustard
1 pinch cloves, ground

A pinch of smoked paprika

Directions:
Heat up a pan over medium-high heat, add 1 yellow onion,
stir and brown for 3 minutes.
Add garlic and cook 1 more minute.
Add tomato paste, ½ cup vinegar, water, ketchup, mustard,
cloves, cinnamon and a pinch of smoked paprika, stir
everything well, bring to a boil, reduce heat to medium-low
and simmer for 30 minutes.
Take sauce oﬀ heat, reserve 1 cup and keep the rest in the
fridge for another occasion.
Season chicken breast with a pinch of sea salt and pepper to
taste, place them under a preheated broiler on medium-high
heat, cook for 8 minutes on each side.
Brush chicken with 1 cup of the sauce you’ve just made and
cook for 4 more minutes on each side.
Transfer chicken to a cutting board, leave aside to cool
down, slice and put in a salad bowl.
Grill pineapple on medium-high heat, transfer to a cutting
board as well, cut into small cubes and add to chicken.
Also add greens, red onion, grape tomatoes and pepper to
taste.
In a small bowl, mix pineapple juice with 2 tablespoons
vinegar, ¼ cup olive oil, a pinch of sea salt and pepper to
taste and stir well.
Pour this over chicken salad, toss to coat and serve.
Enjoy!

protein 39,6

26. Chicken and Baby Spinach Salad

Servings: 2

Ingredients:
2 teaspoons parsley, dried
2 chicken breasts, skinless and boneless
½ teaspoon onion powder
½ cup lemon juice
2 teaspoons paprika

8 strawberries, sliced
1 small red onion, sliced
6 cups baby spinach
1 avocado, peeled and cut into small chunks
1 tablespoon tarragon, chopped
2 tablespoons balsamic vinegar

Directions:
Put chicken in a bowl, add lemon juice, parsley, onion
powder and paprika and toss to coat.
Place chicken under a preheated broiler on medium-high
heat, cook for 10 minutes on each side, transfer to a cutting
board and slice.
In a bowl, mix oil with vinegar, a pinch of sea salt, pepper
and tarragon and whisk well.
In a salad bowl, mix spinach with onion, avocado, and
strawberry.
Add chicken pieces and the vinaigrette, toss to coat and
serve.
Enjoy!

protein 69,7

27. Radish Salad

Servings: 4

Ingredients:
8 radishes, sliced
1 cucumber, sliced
1 apple, chopped
1 celery stalk, chopped

2 tablespoons chives, chopped
2 tablespoons lemon juice

Directions:
In a bowl, mix radishes with apple, celery, and cucumber.
In a small bowl, mix mayo with vinegar, pepper, lemon juice
and chives and whisk well.
Pour this over salad, toss to coat and keep in the fridge until
you serve it.
Enjoy!

Nutrition: calories 104, fat 5,2, carbs 14,7, ﬁber 2, protein 1

28. Brussels Sprouts Salad

Servings: 4

Ingredients:
4 cups Brussels sprouts
2 cups red cabbage, shredded

1 red apple, sliced
2 celery stalks, chopped
¼ cup walnuts, chopped

Directions:
In a bowl, combine all the ingredients, toss, divide between
plates and serve.
Enjoy!

Nutrition: calories 188, fat 10, carbs 22,6, ﬁber 6,2, protein
5,7

29. Carrot and Cucumber Salad

Servings: 4
Cooking time: 0

Ingredients:
3 carrots, thinly sliced with a spiralizer
2 cucumbers, thinly sliced with a spiralizer
1 green onion, sliced
1 tablespoon sesame seeds
2 tablespoons lime juice

A pinch of sea salt
2 tablespoons white wine vinegar


Directions:
In a salad bowl, mix cucumbers with green onion and
carrots.
In a small bowl, mix vinegar with olive oil, lime juice, a pinch
of sea salt, and pepper to taste and stir well.
Pour this over salad, toss to coat and keep in the fridge until
you serve it.
Enjoy!

Nutritional value: calories 117, fat 8,3, carbs 11,2, ﬁber 2,3,
protein 1,9

30. Pomegranate Salad

Servings: 4

Ingredients:
2 tablespoons pine nuts, toasted
6 ﬁgs, cut into quarters
¾ cup pomegranate seeds
2 oranges, peeled and cut into segments
4 tablespoons orange juice
1 teaspoon orange zest


Directions:
In a salad bowl, mix greens with avocado, ﬁgs, oranges,
pine nuts and pomegranate seeds.
In another bowl, mix orange juice with lemon juice, olive oil,
orange zest, vinegar, a pinch of sea salt and pepper to taste
and whisk well.
Pour this over salad, toss to coat and serve.
Enjoy!

7,2

31. Lobster Salad

Servings: 2

Ingredients:
1 grapefruit, peeled and chopped
1 pound lobster meat, cooked and chopped
1 shallot, chopped
3 cups mixed greens
2 tablespoons grapefruit juice

Some dill, ﬁnely chopped for serving

Directions:
In a bowl, mix grapefruit juice with oil, vinegar, chives,
shallot, a pinch of sea salt and pepper to taste and stir very
well.
Add lobster meat and toss to coat.
In a large bowl, mix avocado with greens and grapefruit.
Add lobster meat and dressing on top, sprinkle dill all over
and serve.
Enjoy!

53,6

32. Steak Salad

Servings: 4
Preparation time: 1 hour
Ingredients:
4 cups lettuce leaves, torn
1 pound steak
1 red bell pepper, cut into strips
1 cucumber, sliced
¼ cup mint leaves, chopped
¼ cup cilantro, chopped
1 tablespoon ginger, grated
¼ cup coconut aminos
1 Thai red chili pepper, chopped
Juice from 1 lime

Silvered almonds for serving
For the salad dressing:
3 tablespoons coconut aminos
2 tablespoons melted coconut oil
1 teaspoon fish sauce
Zest of 1 lime
Juice of 1 lime
1 Thai red chili pepper, chopped
Directions:
In a bowl, mix garlic with ginger, 1 red chili, juice from 1
lime and ¼ cup coconut aminos and stir.
Add steak, toss to coat, cover bowl and keep in the fridge
for 1 hour.
In another bowl, mix 2 tablespoons coconut oil with 3
tablespoons coconut aminos, 1 lime chili pepper, fish sauce,
zest and juice from 1 lime, stir well and leave aside for now.
Place steak under preheated broiler on medium-high heat,
cook for 4 minutes on each side, transfer to a cutting board,
leave aside for 4 minutes, slice very thinly and put in a
salad bowl.
Add lettuce, cucumber, bell pepper, a pinch of sea salt and
pepper to taste.
Add salad dressing you’ve made, toss to coat, sprinkle
cilantro, mint, and almonds and serve.
Enjoy!
Nutritional value: calories 312, fat 9,9, carbs 10,9, fiber 1,9,
protein 42,8

33. Summer Salad

Servings: 4

Ingredients:
1 cucumber, chopped
4 medium tomatoes, chopped
1 red onion, sliced
1 green bell pepper, chopped
¾ cup kalamata olives, pitted and chopped
½ teaspoon oregano, dried
2 tablespoons red wine vinegar


Directions:
In a small bowl, mix lemon juice with oil, oregano, vinegar
and pepper to taste and whisk well.
In a salad bowl, mix tomatoes with bell pepper, onion, and
cucumber.
Add salad dressing, toss to coat and serve with olives on
top.
Enjoy!

protein 3,4

34. Beef Salad

Servings: 4

Ingredients:
1 pound organic beef steak, cut into strips
3 cups broccoli, ﬂorets separated
8 cups baby salad greens
1 red onion, sliced
1 red bell pepper, sliced
For the vinaigrette:
1 tablespoon ginger, minced

½ cup extra virgin olive oil
1 tablespoon rice wine vinegar
2 tablespoons shallots, finely chopped

Directions:
In a bowl, mix ginger with oil, lime juice, vinegar, shallots, a
pinch of sea salt and pepper to taste and stir well.
Heat up a pan over medium-high heat, add 2 tablespoons of
vinaigrette, warm up, add broccoli and cook for 3 minutes.
Add beef, stir and cook for 4 more minutes and take off
heat.
In a salad bowl, mix salad greens with onion, bell pepper,
broccoli, and beef.
Add some black pepper, drizzle the rest of the vinaigrette,
toss to coat and serve.
Enjoy!

Nutrition: calories 513, fat 32,7, carbs 17,6, fiber 5, protein
39,2

35. Squash and Spinach Salad

Servings: 4

Ingredients:
2 red onions, cut into medium wedges
1 butternut squash, cut into medium wedges
6 cups spinach
4 parsnips, cut into medium wedges

1/3 cup nuts, roasted
1 teaspoon Dijon mustard
½ tablespoons oregano, dried

Directions:
Put the squash, onions, and parsnips in a baking dish.
Drizzle half of the oil, sprinkle oregano and pepper to the
taste, toss to coat, place in the oven at 400 degrees F and
bake for 10 minutes.
Take veggies out of the oven, turn them and bake for
another 10 minutes.
In a bowl, mix vinegar with the rest of the oil, garlic,
mustard and pepper to taste and stir very well.
Put spinach in a salad bowl, add roasted veggies, pour salad
dressing, sprinkle nuts, toss to coat and serve warm.
Enjoy!

protein 6

36. Chicken and Veggies Salad
Servings: 4
Ingredients:
2 tablespoons ghee, melted
1 zucchini, cubed
2 small shallots, peeled, chopped
4 eggs
2 lettuce heads, leaves, torn
2 cups chicken meat, already cooked and shredded
4 cups arugula
1 small red onion, ﬁnely chopped
1/3 cup cranberries

A pinch of garlic powder
1/3 cup pecans, chopped
2 apples, chopped
2 tablespoons maple syrup
1 tablespoon apple cider vinegar
1 teaspoon shallot, minced
1 teaspoon mustard
1 teaspoon garlic, minced
Directions:
Spread zucchini cubes on a lined baking sheet, sprinkle with
a pinch of sea salt, pepper, garlic powder, drizzle balsamic
vinegar and add ghee, toss to coat, place in the oven at 400
degrees F and bake for 25 minutes.
Meanwhile, put eggs in a saucepan, add water to cover,
bring to a boil over medium-high heat, boil for 15 minutes,
drain, place in a bowl ﬁlled with ice water, leave aside to
cool down, peel them, chop and put in a salad bowl.
Heat up a pan over medium-high heat, add shallots, brown
for 7 minutes, take oﬀ heat, leave to cool down and add to
the same bowl with the eggs.
Add lettuce leaves, arugula, chicken, onion, pecans, apple
pieces, roasted squash cubes, and cranberries.
In a small bowl, mix maple syrup with apple cider vinegar,
mustard, garlic, shallot, olive oil and pepper and whisk very
well.
Pour this over salad, toss to coat and serve.
Enjoy!
30,5

37. Greens and Scallops Salad

Servings: 4

Ingredients:
1 pound bay scallops
2 teaspoons cayenne pepper

1 tablespoon homemade mayonnaise
1 teaspoon mustard

A pinch of cayenne pepper
½ cup extra virgin olive oil
2 handfuls mixed greens
1 avocado, pitted, peeled and cubed
1 red bell pepper, cut into thin strips
3 tablespoons melted coconut oil

Directions:
In a salad bowl, mix salad greens with avocado and pepper
and leave aside for now.
In a bowl, mix lemon juice with mustard, garlic, mayo,
pepper and a pinch of cayenne, stir well and leave aside.
Add olive oil gradually and whisk well again.
Rinse and pat dry scallops, put them in another bowl, add
pepper to taste and 2 teaspoons cayenne and toss to coat.
Heat up a pan with the coconut oil over medium-high heat,
add scallops, cook for 2 minutes on each side and transfer
them to the bowl with the veggies.
Add mustard dressing you’ve made, toss to coat and serve.
Enjoy!

protein 24,3

38. Tomato and Pork Salad

Servings: 4

Ingredients:
2 lettuce heads, torn
2 cups pork, already cooked and shredded
1 cup cherry tomatoes, cut in halves
1 green bell pepper, sliced
2 green onions, thinly sliced
A pinch of sea salt
Juice of ½ lime
1 tablespoon apple cider vinegar
¼ cup BBQ sauce

Directions:
In a small bowl, mix oil with lime juice, vinegar, black
pepper and BBQ sauce and whisk well.
Heat up a pan over medium heat, add pork meat and
heat it up.
Meanwhile, in a salad bowl, mix lettuce leaves with
tomatoes, bell pepper, avocado and green onions.
Add pork, drizzle the BBQ dressing, toss to coat and
serve.
Enjoy!

protein 24,3

39. Mixed Seafood Salad

Servings: 6
Preparation time: 3 hours

Ingredients:
8 ounces, baby shrimp, already cooked, peeled, deveined
and chopped
8 ounces crab meat, already cooked
2/3 cup homemade mayonnaise
2/3 cup yellow onion, chopped
2/3 cup celery, chopped
2 tablespoons Dijon mustard

¼ teaspoon onion powder
½ teaspoon garlic powder
1 tablespoon hot sauce

Directions:
In a salad bowl, mix shrimp with crab meat, onion, and
celery.
In another bowl, mix mayo with mustard, pepper, onion
powder, garlic powder and hot sauce and stir well.
Pour this over seafood salad, toss to coat and keep in the
fridge for 3 hours before you serve it.
Enjoy!

40. Easy-Cheesy White Fish
Servings 4

Nutrition: 493 Calories; 36g Fat; 3.4g Carbs; 0.3 Fiber;
35.9g Protein

Ingredients
2 tablespoons parmesan cheese, shredded
4 ﬁllets white ﬁsh
salt and pepper, to taste
2 tablespoons butter, melted
2 tablespoons gouda, shredded
5 tablespoons milk
1 teaspoon mustard
2 tablespoons cheddar, shredded
1 teaspoon Worcestershire sauce

Directions
Preheat the oven to 350F.
Lightly grease a large baking dish with the melted butter.
Place the white fish fillets and season with salt and pepper.
In a small bowl mix the cheddar, parmesan and gouda
cheese. Then pour the cheese mixture over the fillets.
In another bowl mix the milk, mustard and Worcestershire
sauce. Pour over the fish fillets as well.
Bake for 20 minutes or until the fish is cooked through.
Serve immediately and enjoy!

41. Diavolo Shrimp with Tomato Sauce
Servings 4
Nutrition: 313 Calories; 18g Fat; 8g Carbs; 2.8 Fiber; 25.6g
Protein

Ingredients
3 large tomatoes, chopped
4 cloves garlic, minced
1 large yellow onion, chopped
3 tablespoons fresh parsley, chopped
1 ½ lb medium shrimps, peeled and deveined
2 tablespoons butter
1/2 teaspoon pepper
1 teaspoon Red pepper ﬂakes
Kosher salt, to taste
1 teaspoon dried rosemary

Directions
Heat the butter in a large pan. Then add the shrimps and
cook for 3-4 minutes. Set aside.
In a large skillet add the garlic and onion. Saute for 2
minutes. Stir in the chopped tomatoes and cook for 8-9
minutes or until it has slightly thickened.
Season with Kosher salt, pepper, red pepper ﬂakes, and
dried rosemary.
Return the shrimps to the skillet and cook for 1-2 minutes
more. Sprinkle with fresh parsley and serve.

42. Avocado Salad with Shrimp
Preparation time: 10 min
Servings 4

Nutrition: 377 Calories; 17.6g Fat; 7g Carbs; 8g Fiber;
43.5g Protein

Ingredients
2 tomatoes, sliced into cubes
2 medium avocados, cut into large pieces
3 tablespoons red onion, diced
½ large lettuce, chopped
2 lbs. shrimp, peeled and deveined

For the Lime Vinaigrette Dressing
1 ½ teaspoon Dijon mustard
1/3 cup extra virgin olive oil

salt and pepper to taste
1/3 cup lime juice

Directions
Add the peeled and deveined shrimp and 2 quarts of water
to a cooking pot and print to a boil, lower the heat and let
them simmer for 1-2 minutes until the shrimp is pink. Set
aside and let them cool.
Next add the chopped lettuce in a large bowl. Then add the
avocado, tomatoes, shrimp and red onion.
In a small bowl whisk together the Dijon mustard, garlic,
olive oil and lime juice. Mix well.
Pour the lime vinaigrette dressing over the salad and serve.

43. Veggie Finnish Salmon Soup
Servings 4

Nutrition: 329 Calories; 21.3g Fat; 7g Carbs; 1.8 Fiber; 26g
Protein

Ingredients
1 lb salmon ﬁllet, skinned and cut into cubes
5 cups vegetable broth
1 large onion, chopped
1 cup heavy cream
2 small carrots, chopped
1 celery, chopped
1 teaspoon dried basil
1 teaspoon thyme
3 tablespoons butter
½ cup fresh parsley, diced
1 cup fresh spinach, rinsed and trimmed
½ cup frozen corn

Directions
Heat the butter in a large pot. Then add the onion, corn,
carrots, celery, and vegetable broth.
Boil for 10 minutes and stir in the salmon cubes and
spinach.
Season with salt, pepper, dried basil and thyme. Continue to
boil for 5-6 minutes more.
Add the heavy cream and boil for another 2-3minutes.
Sprinkle with fresh parsley and serve. Bon appetite!

44. Fried Salmon with Asparagus
Servings 3

Nutrition: 381 Calories; 25g Fat; 4.9g Carbs; 1.3 Fiber;
32.6g Protein

Ingredients
1 cup green asparagus, trimmed
2 cloves garlic, sliced
sea salt and pepper, to taste
1 lb salmon ﬁllet, cut into pieces
2 tablespoons salted butter
lemon wedges, optional

Directions
In a medium saucepan heat the avocado oil. Add the
asparagus and garlic. Cook for 5-6 minutes. Season with sea
salt and pepper. Set aside.
Heat the salted butter in a large skillet. Place the salmon
pieces in the skillet.
Season with sea salt and pepper. Cook for 3-4 minutes per
side or until cooked through.
Serve hot with fresh lemon wedges. Enjoy!

45. Baked Codﬁsh with Lemon
Servings 4

Nutrition: 308 Calories; 23.6g Fat; 3.9g Carbs; 0.5g Fiber;
21.2g Protein

Ingredients
4 fillets codfish
1 teaspoon salt
1 teaspoon pepper
2 teaspoons dried basil
2 tablespoons melted butter
1 teaspoon dried thyme
1/3 teaspoon onion powder
2 lemons, juiced
lemon wedges, for garnish

Directions
Preheat the oven to 400F.
In a medium bowl combine the lemon juice, onion powder,
olive oil, dried basil and thyme. Stir well. Season the fillets
with salt and pepper.
Top each fillet into the mixture. Then place the fillets into a
medium baking dish, greased with melted butter.
Bake the codfish fillets for 15-20 minutes. Serve with fresh
lemon wedges. Enjoy!

46. Colorful Sardines Omelet
Servings 2

Nutrition: 397 Calories; 30g Fat; 7.9g Carbs; 1.5 Fiber; 22g
Protein

Ingredients
4 eggs
1 tablespoon red bell pepper, chopped
1 tablespoon yellow bell pepper, chopped
1 tablespoon green bell pepper, chopped
1 can sardines, drained and cut into small pieces
1 ½ tablespoon vegetable oil
1 tablespoon cheddar cheese, shredded
½ cup cherry tomatoes, cut into halves

Directions
Heat the vegetable oil in a large pan.
Add the chopped green, yellow and red pepper. Saute for 1-
2 minutes and add the eggs and sardines.
Season with salt and pepper. Then fry until the egg mixture
is almost cooked through.
Add the shredded cheddar cheese and fold the omelet in a
half moon shape.
Serve with fresh cherry tomatoes.

47. Mediterranean Crab Meat Salad
Servings 2

Nutrition: 208 Calories; 10.9g Fat; 8g Carbs; 3.8 Fiber;
22.8g Protein

Ingredients
½ lb fresh crab meat, sliced
1 scallion, sliced
1 celery, chopped
1/3 cup fresh parsley, chopped
4 tablespoons mayonnaise
½ tablespoon lemon juice
½ tablespoon Dijon mustard

Directions
In a large bowl combine the sliced scallion, celery, and crab
meat. Mix well.
Stir in the mayonnaise, chopped parsley and Dijon mustard.
Season with salt, pepper and lemon juice.
Refrigerate for 1 hour and serve. Bon appetite!

48. Family Salmon with Kale Pesto
Servings 4

54.5g Protein

Ingredients
2 lbs. salmon ﬁllets
¾ teaspoon sea salt

Kale Pesto
1/3 cup walnuts
½ teaspoon black pepper
2 garlic cloves
1 cup kale, chopped
1 teaspoon salt

Directions
Put the chopped kale, garlic, olive oil, walnuts and lemon
juice in a blender. Blend until smooth. Season with salt and
pepper. Set aside.
Season the salmon fillets with the sea salt and lemon
pepper. Brush with olive oil.
Preheat a grill pan on medium heat. Place the salmon fillets
on the preheated grill pan for 5 to 7 minutes per side or
until the fish is done.
Serve the salmon fillets with the kale pesto. Bon appetite!

49. Pan-Fried Monkﬁsh Medallions with Lemon
Sauce
Preparation time: 20min
Servings 2

37.3g Protein

Ingredients
1 ½ lbs. monkﬁsh, cut into medallions
lemon wedges, for serving

For the lemon sauce
3 tablespoons butter, melted
½ lemon, juiced
1 tablespoon Dijon mustard

Directions
Season the monkfish with salt and pepper.
Place a frying pan over a medium heat and add the olive oil.
Add the monkfish medallions to the pan and cook on both
sides until golden brown. Set aside.
In a small bowl mix the melted butter, lemon juice, Dijon
mustard, salt and pepper. Stir well.
Serve the monkfish medallions with the lemon wedges and
drizzle with the lemon sauce.

50. Quick Spinach Salad with Shrimps
Servings 3

Nutrition: 288 Calories; 14.4g Fat; 3.4g Carbs; 3.8 Fiber;
35g Protein

Ingredients
2 cups spinach, chopped
2 stalks celery, ﬁnely diced
1 green onion, diced
1 lb boiled shrimp, peeled and deveined
1/3 cup blue cheese, crumbled
2 tablespoons fresh parsley, chopped
1/4 cup extra virgin olive oil
1/3 teaspoon salt
1/3 cup lemon juice
1 tablespoon white wine vinegar

Directions
In a large bowl mix the spinach, diced celery and chopped
green onion. Stir.
Add the shrimps and blue cheese. Combine well. Season
with salt, lemon juice, olive oil and white wine vinegar.
Serve with fresh parsley. Enjoy!

51. Fried Sardines with Lemon Sauce
Servings 2

Nutrition: 493 Calories; 48g Fat; 5g Carbs; 0.8 Fiber; 15g
Protein

Ingredients
8 fresh sardines, gutted and cleaned
4 tablespoons vegetable oil
½ teaspoon oregano
4 tablespoons unsalted butter
lemon wedges, for serving

Directions
Melt the unsalted butter in a small skillet for 3 minutes.
Then pour the butter in a small bowl and add the lemon
juice, salt, and pepper. Stir well. Set aside.
Heat the vegetable oil in a large saucepan then add the
sardines and season with salt, pepper and oregano. Fry for
2-3 minutes per side.
Drain the sardines on a paper towel and transfer to a plate.
Drizzle with the sauce and garnish with lemon wedges.

52. Simple Sole Fillet with Butter Sauce
Servings 4

Nutrition: 207 Calories; 15g Fat; 3.1g Carbs; 0.6 Fiber; 16g
Protein

Ingredients
1 lb petrale sole ﬁllets
3 tablespoons unsalted butter
1 teaspoon thyme
2 tablespoons shallot, minced
1/3 cup white wine
1/3 cup fresh parsley, chopped

Directions
Heat the avocado oil in a large saucepan.
Season the sole ﬁllets with salt and pepper. Fry for 2-3
minutes per side and set aside.
In a skillet melt the butter. Then add the minced shallots
and fry for 2 minutes.
Stir in the white wine and lime juice. Season with salt,
pepper and thyme. Stir well and cook for 3 minutes.
Drizzle the sauce over the sole ﬁlets and sprinkle with fresh
parsley. Enjoy!

53. Teriyaki Shrimp Skewers
Preparation time: 1 hour
Servings 6

Nutrition: 251 Calories; 13.5g Fat; 7g Carbs; 0.2g Fiber;
22.3g Protein

Ingredients
2 lbs. medium shrimp, peeled and deveined
½ teaspoon salt
½ teaspoon pepper
12 bamboo skewers
1 tablespoon honey
1/3 cup olive oil
½ teaspoon lime zest

lemon wedges for serving
1/2 tablespoon cilantro, chopped
½ cup teriyaki sauce

Directions
Soak the bamboo skewers in water for 20 minutes.
In a large bowl combine the minced garlic, honey, lemon
juice, olive oil, lime zest and teriyaki sauce. Season with
salt, pepper and cilantro. Mix well.
Add the shrimp to the bowl and marinate for 20 minutes in
the refrigerator.
Preheat the grill over medium heat.
Thread the shrimp onto skewers, about 3 per stick. Place the
shrimp skewers on the grill. Cook for 2-3 minutes per side.
Serve with lemon wedges. Bon appetite!

54. Spicy Sushi Roll with Cucumber and Tuna
Servings 2

Nutrition: 242 Calories; 13.9g Fat; 7.9g Carbs; 3 Fiber;
21.2g Protein

Ingredients
1 large cucumber
1 can tuna, drained
1/3 cup cream cheese
½ teaspoon chili powder
1 jalapeno, thinly sliced
1 ½ teaspoon sesame seeds

Directions
Cut the cucumber into thin slices with a vegetable peeler.
In a small bowl mix the tuna, cream cheese and chili
powder. Season with salt and pepper. Stir well.
Spread a small amount of the tuna mixture onto the
cucumber strips. Then place the jalapeno slices in the end of
cucumber strips and roll.
Sprinkle with sesame seeds and serve. Bon appetite!

Chapter 4. Poultry
55. Chicken with Beans

Servings: 4

Ingredients:
2 pounds chicken breasts, skinless, boneless and cubed
1 cup canned black beans, drained and rinsed
1 cup canned red kidney beans, drained and rinsed
1 yellow onion, chopped
1 teaspoon smoked paprika
1 teaspoon basil, dried
1 cup chicken stock
1 cup canned tomatoes, crushed

Directions:
Heat up a pan with the oil over medium-high heat, add
the onion and sauté for 5 minutes.
Add the meat and brown it for 5 minutes more.
Add the beans and the other ingredients, toss, reduce
heat to medium and cook everything for 30 minutes
more.

Nutrition: calories 312, fat 7, ﬁber 7, carbs 15, protein 15

56. Turkey and Basil Rice

Servings: 4

Ingredients:
2 pounds turkey breast, skinless, boneless and cubed
1 cup black rice
3 cups chicken stock
1 tablespoon basil, chopped
½ teaspoon cumin, ground
1 tablespoon thyme, chopped

Directions:
Heat up a pot with the oil over medium-high heat, add
the onion and the garlic and sauté for 5 minutes.
Add the meat and brown for 5 minutes more.
Add the rice, stock and the other ingredients, toss, bring
to a simmer and cook over medium heat for 30 minutes.
Divide the mix between plates and serve right away.


57. Chicken with Mushrooms Mix

Servings: 4

Ingredients:
2 pounds chicken breast, skinless, boneless and sliced
2 cups white mushrooms, sliced
¼ cup mint, chopped
1 teaspoon coriander, ground
½ teaspoon cayenne pepper
1 tablespoon sweet paprika

Directions:
the onion and the garlic and sauté for 5 minutes.
Add the mushrooms and cook them for 5 minutes more.
Add the chicken and sauté for another 5 minutes.
Add the rest of the ingredients, put the pan in the oven
and bake at 380 degrees F for 30 minutes.
Divide everything between plates and serve.


58. Chicken and Hot Peas

Servings: 4

Ingredients:
2 pounds chicken breast, skinless, boneless and sliced
2 cups sugar snap peas
1 teaspoon cayenne pepper
½ teaspoon hot paprika
1 tablespoon sesame seeds, toasted

Directions:
Heat up a pan with the olive oil over medium-high heat,
add the scallions and the garlic and sauté for 5 minutes.
Add the snap peas and the rest of the ingredients, toss,
cook over medium heat for 30 minutes more, divide
between plates and serve.


59. Turkey with Lime Chickpeas

Servings: 4

Ingredients:
1 sweet onion, chopped
1 pound turkey breast, skinless, boneless and cubed
1 cup canned chickpeas, drained and rinsed
1 cup chicken stock

Directions:
the onion, garlic and the meat and brown for 10
minutes.
Add the rest of the ingredients, toss, cook over medium
heat for 25 minutes more, divide between plates and
serve.


60. Turkey and Cucumber Mix

Servings: 4

Ingredients:
2 pounds turkey breast, skinless, boneless and sliced
2 teaspoons Italian seasoning
½ teaspoon basil, dried
2 cucumbers, sliced

Directions:
Add the rest of the ingredients, toss, introduce in the
oven and bake at 400 degrees F for 25 minutes more.


61. Chicken with Spinach and Fennel

Servings: 4

Ingredients:
2 pounds chicken thighs, skinless, boneless and cubed
1 cup baby spinach
1 fennel bulb, sliced
½ teaspoon fennel seeds, crushed
½ teaspoon coriander, ground
½ cup chicken stock

Directions:
the onion and the fennel and sauté for 5 minutes.
Add the chicken and brown for 5 minutes more.
Add the fennel seeds and the other ingredients, toss,
bring to a simmer and cook over medium heat for 25
minutes more.


62. Chicken with Peppers and Olives

Servings: 4

Ingredients:
1 pound chicken breasts, skinless, boneless and sliced
1 red bell pepper, sliced
1 green bell pepper, sliced
1 cup black olives, pitted and halved
1 bay leaf
1 teaspoon black peppercorns

Directions:
In a roasting pan, combine the chicken with the bell
peppers and the other ingredients, toss a bit, introduce
in the oven and bake at 380 degrees F for 40 minutes.


63. Turkey with Radish Quinoa

Servings: 4

Ingredients:
1 pound turkey breast, skinless, boneless and sliced
1 cup quinoa
3 cups chicken stock
½ cup radish, sliced
¼ cup basil, torn

Directions:
the scallions and the meat and brown for 5 minutes.
Add the quinoa and the other ingredients, toss, bring to
a simmer and cook over medium heat for 35 minutes.


64. Rosemary Chicken

Cooking time: 8 hours
Servings: 4

Ingredients:
1 yellow onion, sliced
2 pounds chicken thighs, boneless and skinless
1 rosemary bunch, torn
Juice of ½ lemon
½ cup tomatoes, cubed

Directions:
In your slow cooker, combine the chicken with the oil
and the other ingredients, toss and cook on Low for 8
hours.


65. Chicken and Cherries Mix

Servings: 4

Ingredients:
1 pound chicken breasts, skinless, boneless and sliced
1 tablespoon lemon zest, grated
1 teaspoon sweet paprika
2 cups sweet cherries, pitted and chopped

Directions:
chicken and brown for 5 minutes.
serve.


66. Duck and Cauliflower Mix

Servings: 4

Ingredients:
1 pound duck breast, boneless and skin scored
Juice of 1 lemon
½ pound cauliflower florets
½ teaspoon red pepper, crushed

Directions:
Add the duck, skin side down and cook for 5 minutes
more.
serve.


67. Chicken with Peaches

Servings: 4

Ingredients:
1 pound chicken breast, skinless, boneless and sliced
1 cup peaches, peeled and cubed
1 tablespoon lime zest, grated

Directions:
heat for 20 minutes, divide between plates and serve.


68. Pork Chops with Shallots
Servings: 4

Ingredients:
1 cup shallots, chopped
½ cup vegetable stock
2 pounds pork stew meat, roughly cubed

Directions:
Heat up a pan with the oil over medium-high heat, add the
shallots and sauté for 10 minutes.
Add the meat and the other ingredients, toss, cook over
medium heat for 30 minutes, divide between plates and
serve.


69. Mint Pork
Servings: 4

Ingredients:
4 pork chops
1 cup mint leaves
1 tablespoon almonds, chopped
¼ teaspoon red pepper ﬂakes

Directions:
In a blender, combine the mint with the vinegar and the
other ingredients except the pork chops and pulse well.
Heat up a pan with the mint mix over medium heat, add the
pork chops, toss, introduce in the oven and bake at 390
degrees F for 40 minutes.

Nutrition: calories 260, fat 6 ﬁber 1, carbs 8, protein 23

70. Pork with Spiced Zucchinis

Servings: 4

Ingredients:
2 zucchinis, sliced
1 teaspoon nutmeg, ground
1 teaspoon cinnamon powder
1 teaspoon cumin, ground
A pinch of sea salt and black pepper

Directions:
In a roasting pan, combine the meat with the zucchinis, the
nutmeg and the other ingredients, toss and bake at 390
degrees F for 40 minutes.


71. Pork and Cumin Pinto Beans
Cooking time: 1 hour
Servings: 4

Ingredients:
1 cup canned pinto beans, drained and rinsed
2 teaspoons cumin, ground
A pinch of sea salt and black pepper
1 cup vegetable stock
A handful parsley, chopped

Directions:
scallions and the garlic and sauté for 5 minutes.
Add the beans and the other ingredients, toss, introduce the
pan in the oven and cook everything at 380 degrees F for 50
minutes.


72. Pork and Veggies Pan

Servings: 4

Ingredients:
2 pounds pork stew meat, cut into strips
1 zucchini, cubed
1 red bell pepper, cut into strips
1 green bell pepper, cut into strips
2 tomatoes, cubed
1 teaspoon oregano, dried
1 teaspoon ginger, grated

Directions:
spring onions, ginger and the meat and brown for 10
minutes stirring from time to time.
Add the rest of the ingredients, toss, cook over medium heat


73. Pork and Green Chilies Mix

Servings: 4

Ingredients:
1 cup canned green chilies, chopped
1 red bell pepper, chopped
¼ cup vegetable stock

Directions:
Heat up a pan with the oil over medium heat, add the onion
and the meat and brown for 10 minutes.

protein 68.2

74. Pork and Brown Rice

Servings: 4

Ingredients:
1 pound pork stew meat, cubed
1 cup brown rice
3 cups vegetable stock
2 teaspoons sweet paprika
1 teaspoon fennel seeds, crushed

Directions:
onion and the meat and brown for 10 minutes.

protein 37.4

75. Caraway and Dill Pork

Servings: 4

Ingredients:
2 pounds pork meat, cubed
1 cup vegetable stock
1 teaspoon caraway seeds
2 tablespoons dill, chopped

Directions:
Heat up a pan with the oil over medium heat, add the onion
and sauté for 5 minutes.
for 35 minutes, divide between plates sand serve.

Nutrition: calories 300, fat 12.8, ﬁber 6, carbs 12, protein 16

76. Pork with Corn and Peas

Servings: 4

Ingredients:
2 pounds pork stew meat, cut into strips
½ cup corn
½ cup green peas
½ cup yellow onion, chopped
3 tablespoons coconut aminos

Directions:
Heat up a pan with the oil over medium heat, add the meat
and the onion and brown for 10 minutes.
Add the corn and the other ingredients, toss, cook over
medium heat for 30 minutes more, divide between plates
and serve.

Nutrition: calories 250, fat 4, ﬁber 6, carbs 9.7, protein 12

77. Pork with Carrots

Servings: 4

Ingredients:
1 pound pork meat, cubed
2 carrots, sliced
¼ teaspoon smoked paprika
½ cup tomato sauce

Directions:
onion and the meat and brown for 10 minutes.
Add the rest of the ingredients, toss, put the pan in the oven


78. Pork and Creamy Leeks

Servings: 4

Ingredients:
2 pounds pork stew meat, cubed
3 leeks, sliced
1 teaspoon black peppercorns
2 cups coconut cream

Directions:
Heat up a pan with the oil over medium heat, add the leeks
and the meat and brown for 5 minutes.
Add the rest of the ingredients, toss, put the pan in the oven
Divide everything into bowls and serve.


79. Tarragon Pork Roast

Servings: 4

Ingredients:
2 pounds pork loin roast, sliced
1 tablespoon tarragon, chopped
4 garlic cloves, chopped
1 teaspoon red pepper, crushed
¼ cup olive oil

Directions:
In a roasting pan, combine the roast with the tarragon and
the other ingredients, toss and bake at 390 degrees F for 1
hour.


80. Roast with Onions and Potatoes

Servings: 4

Ingredients:
2 pounds pork roast, sliced
2 sweet potatoes, peeled and sliced
1 teaspoon turmeric powder
2 yellow onions, sliced
½ cup veggie stock

Directions:
In a roasting pan, combine the pork slices with the sweet
potatoes, the onions and the other ingredients, toss and
bake at 400 degrees F for 1 hours.


81. Pork with Pineapple and Mango

Servings: 4

Ingredients:
4 pork chops
1 cup pineapple, peeled and cubed
1 mango, peeled and cubed
1 handful basil, chopped
A pinch of salt and cayenne pepper

Directions:
scallions and the meat and brown for 5 minutes.
Add the pineapple and the other ingredients, toss, cook over
medium heat for 35 minutes more, divide between plates
and serve.


82. Pork with Celery and Sprouts

Servings: 4

Ingredients:
2 stalks celery, chopped
1 cup Brussels sprouts, trimmed and halved
½ teaspoon cinnamon powder

Directions:
garlic and the meat and brown for 5 minutes.
Add the celery and the other ingredients, toss, introduce the
pan in the oven and cook at 400 degrees F for 35 minutes
more.


Chapter 6. Vegetables
83. Creamy Broccoli and Bacon Casserole
Servings: 4

Ingredients
1 Tbsp of olive oil
2 cups of broccoli ﬂorets, cooked
8 eggs
1/4 cup water
1 cup of Cottage cheese
1 tsp of fresh thyme
Salt and ground black pepper to taste
3 ounces of bacon, crumbled
2 Tbsp of Feta cheese, crumbled

Directions
Preheat the oven to 380ºF/190ºC.
Coat the casserole dish with olive oil.
Place the broccoli ﬂorets (cooked) on a bottom of casserole
dish; sprinkle with the pinch of salt and pepper.
Add the Cottage cheese and fresh thyme over the broccoli.
In a bowl, whisk the eggs with 1/4 cup of water; season with
the salt and pepper.
Pour the egg mixture over the broccoli, and sprinkle with
crumbled bacon and crumbled feta cheese.
Place the casserole in the oven and bake for 35 minutes.
Let rest for 10 minutes before slicing and serving.
Nutrition:
Fiber: 1.3g

84. Delicious Spinach and Bacon Casserole
Servings: 5

Ingredients
1 tsp of tallow
8 slices bacon (pancetta)
3/4 cup fresh spinach chopped
8 eggs
1 cup Parmesan cheese grated
2 pinch salt and pepper

Directions
Grease one casserole dish with the tallow.
Lay the bacon slices on the bottom of casserole dish.
Sprinkle chopped spinach leaves over the bacon, and
sprinkle with little salt.
In a bowl, whisk the eggs along with Parmesan cheese and
the pinch of salt and pepper.
Pour the egg mixture over the spinach evenly.
Place in oven and cook for 20 minutes.
Turn oﬀ the oven but leave the casserole for 10 - 15 minutes
inside.
Serve hot.
Nutrition:
Calories: 365 Carbohydrates: 2.3g Proteins: 27g Fat: 27g
Fiber: .2g

85. Steak Strips and Zucchini Omelet Casserole
Servings: 5

Ingredients
1 Tbsp lard
1 lbs. bacon, cut into strips
1 spring onion, ﬁnely diced
3 large sized zucchinis, grated
1 tsp of sea salt and ground black pepper
6 eggs
1/2 cup of feta cheese, crumbled

Directions
Grease one large casserole dish with the lard.
Place the bacon strips in a casserole dish, and cover with
sliced green onion and zucchini rings.
Season with the salt and pepper.
Beat the eggs in a bowl with a pinch of salt and crumbled
feta cheese.
Pour the egg mixture in a casserole dish.
Bake for 30 minutes or until the eggs are cooked.
Serve hot.
Nutrition:
Calories: 344 Carbohydrates: 6g Proteins: 22.5g Fat: 25.7g
Fiber: 1.3g

86. Instant Pot Zucchini Noodles with Parmesan
Servings: 4

Ingredients
2 cups zucchini noodles (zoodles)
Salt and fresh cracked pepper to taste
2 Tbsp olive oil
1 Tbsp green pepper chopped
3 Tbsp fresh basil (chopped)
1 tsp red pepper ﬂakes
1 cup water
1/4 cup Parmesan cheese

Directions
Pour oil to the inner pot in the Instant Pot.
Cut zucchini into thin, noodle-like strips with a mandolin.
Season zucchini noodles with the salt and pepper.
Place zucchini in Instant Pot, and add minced garlic, green
pepper, fresh basil, red pepper ﬂakes and water over
zucchini.
Lock lid into place and set on the MANUAL setting for 5
minutes.
When the timer beeps, press "Cancel" and carefully ﬂip the
Quick Release valve to let the pressure out.
Remove zucchini noodles on a serving plate, sprinkle with
Parmesan and serve.
Nutrition: Calories: 87 Carbohydrates: 4.6g Proteins: 1.9g
Fat: 7.7g Fiber: 1.5g

87. Slow Cooker Brown Cremini Mushroom
Gravy
Servings: 8

Ingredients
1 lbs. of Cremini mushrooms (or white mushrooms, shiitake
mushrooms)
1 medium onion ﬁnely chopped
1 cup of cream
1 cup of almond milk (unsweetened)
1/4 cup white dry wine
1 Tbsp butter
Salt and red ground pepper to taste

Directions
Place mushrooms along with all Ingredients in Slow Cooker;
stir gently to combine.
Cover and cook on HIGH for 1 - 2 hours or on LOW for 3 - 4
hours.
Open lid, stir well, adjust salt and pepper and allow to cool.
Store in glass jar and keep refrigerated.
Nutrition:
Calories: 53 Carbohydrates: 2.4g Protein: 1g Fat: 3.9g Fiber:
0.1g

88. Slow Cooker Creamed Portobello
Mushrooms
Servings: 4
Cooking Time: 3 hour and 30 minutes

Ingredients
1 1/2 lbs. of Portobello mushrooms, halved
Salt and ground white pepper, to taste
1 Tbsp of butter
1/2 cup of bone broth
2 Tbsp of brandy
1 Tbsp of almond ﬂour
3/4 cup of fresh cream
2 Tbsp of chopped fresh parsley

Directions
Place mushrooms in your Slow Cooker along with salt and
pepper, butter, bone broth, brandy and almond ﬂour.
Cover and cook on HIGH for 3 hours.
Open lid and stir cream; cover and cook on HIGH for further
25 - 30 minutes.
Serve hot with chopped parsley.
Nutrition:
Calories: 110 Carbohydrates: 2.5g Proteins: 4g Fat: 6.3g
Fiber: .3g

89. Slow Cooker Zucchini Puree
Servings: 6

Ingredients
2 Tbsp garlic-infused olive oil
2 cups zucchini, sliced
2 cups green olives, pitted and chopped
1 chopped tomato
2 tsp capers
1 Tbsp fresh basil, ﬁnely chopped
Salt and pepper, to taste
2 Tbsp sesame seeds toasted (For serving)

Directions
Add all Ingredients from the list in your Slow Cooker and
stir well.
Cover and cook on LOW 7 - 9 hours.
Transfer the mixture into blender or food processor and
blend it until smooth.
Taste and adjust salt and pepper to taste.
Sprinkle with toasted sesame seeds and serve.
Nutrition:
Calories: 133 Carbohydrates: 5.2g Protein: 1.2g Fat: 13g
Fiber: 1g

90. Easy Creamy Cauliﬂower with Sesame
Servings: 4

Ingredients
2 cups cauliﬂower ﬂorets
1 Tbsp fresh butter
1 small onion, chopped
1 cup heavy cream

Salt and pepper to taste
1/2 cup toasted sesame seeds
Fresh parsley leaves, for garnish (or cilantro)

Directions
Add the cauliﬂower ﬂorets together with all Ingredients in
your Slow Cooker.
Cover and cook on LOW for 6 hours or on HIGH for 4 hours.
Taste and adjust salt; stir well.
Serve with chopped parsley.
Nutrition:
Fiber: 4.2g

91. Savory Zucchini Cream with Nuts
Servings: 6

Ingredients
6 medium zucchinis, sliced
4 Tbsp of ground almonds
1 cup almond milk
Seasoned salt and ground white pepper
1/3 cup of garlic-infused olive oil

Directions
Rinse, clean and cut zucchini in slices.
Place all Ingredients in your Slow Cooker.
Cover and cook on HIGH for 3 hours.
Transfer zucchini mixture in a blender; blend for 25 - 30
seconds or until smooth.
Adjust salt and pepper and blend again.
Serve immediately or keep refrigerated.
Nutrition:
Fiber: 3g

92. Bok Choy Stir-Fry
Servings: 2

Ingredients
20 oz Bok choy, fresh
2 Tbsp garlic-infused olive oil
2 green onions ﬁnely chopped
2 cloves garlic minced
1 Tbsp of oyster sauce (made with stevia sweetener)

Salt to taste
1 tsp almond ﬂour
4 Tbsp water

Directions
Rinse your Bok Choy and drain well.
Heat the oil in a skillet and sauté the onion and garlic for 3 -
4 minutes.
Add Bok Choy and stir for approximately 2 - 3 minutes.
In a bowl, whisk the oyster sauce, salt, almond ﬂour and
water.
Pour the mixture over Bok Choy, turn oﬀ the heat, stir, and
let sit for 5 minutes.
Serve hot.
Nutrition:
Fiber: 0.5g

Chapter 7. Snacks
93. Hot Bacon Bombs
Servings: 8

Ingredients
3 slices bacon crumbled
3 slices pancetta, cut in small cubes
1 cup cream cheese
1 chili pepper

Hot smoked paprika
1/2 tsp dried basil
1/4 tsp onion powder
1/4 tsp garlic powder

Directions
In a bowl, stir all Ingredients until combined well.
Shape mixture into balls and place on a baking sheet lined
with parchment paper.
Refrigerate for at least 4 hours.
Serve cold.
Keep refrigerated.
Nutrition:
Fiber: 1g

94. Keto Buﬀalo Cauliﬂower
Servings: 6

Ingredients
1 Tbsp of fresh butter softened
2 Tbsp of olive oil
1 cup water
1 cup coconut aminos (soy sauce substitute)
1 cup almond flour
1 tsp garlic powder
1/2 tsp onion powder
1 tsp salt and ground black pepper to taste
1 large head of cauliflower, cut into florets

Directions
Add all Ingredients (except cauliflower in a blender; blend
until smooth.
Place the cauliflower florets in oiled large rimmed baking
sheet and pour the sauce to over them.
Bake in the oven for 30 - 35 minutes.
Serve hot or cold.
Nutrition:
Calories: 58 Carbohydrates: 3g Proteins: 3g Fat: 7g Fiber: 1g

95. Keto Choco Mousse
Servings: 3

Ingredients
4 Tbsp of cocoa powder, unsweetened
1 1/2 cup coconut oil melted
1/4 cup of heavy cream
3 Tbsp stevia granulated sweetener (or to taste)
1 Tbsp of pure vanilla extract
Shredded coconut, unsweetened

Ingredients
Melt the coconut oil in a microwave oven.
In a mixing bowl, beat the coconut oil and heavy cream with
an electric mixer about 3 to 4 minutes or until soft and
creamy.
Add the remaining Ingredients and mix on LOW speed for 2-
3 minutes until the mixture is thick.
Serve with unsweetened shredded coconut.
Nutrition:
Calories: 234 Carbohydrates: 6g Proteins: 2g Fat: 23g Fiber:
2g

96. Peanut Cinnamon Bombs
Servings: 12

Ingredients
3/4 cup coconut oil, melted
3/4 cup peanut butter
3/4 cup butter, salted and melted
3/4 cup of natural sweetener (Stevia, Truvia…etc.)
1/2 tsp cinnamon
4 Tbsp of cocoa powder
1/4 cup peanut, ground

Directions
Melt the coconut butter in a microwave oven for 20 -25
seconds.
Place all Ingredients in your fast-speed blender (except
ground peanuts); and blend to combine well.
Make small balls and roll each ball in a ground peanut.
Place on a baking sheet lined with parchment paper. Freeze
for 3 hours.
Serve and enjoy!
Nutrition:
Fiber: 2g

97. Roasted Cheesy Snacks
Servings: 6

Ingredients
1 Tbsp of almond butter (unsweetened)
1/2 cup of almond flour
1 1/2 cup of parmesan cheese
1/4 tsp fresh oregano, finely chopped
1/4 tsp rosemary, finely chopped
1/4 tsp fresh basil, finely chopped
1 large egg

Directions
In a bowl, combine the almond ﬂour, almond butter and
grated parmesan cheese.
Add fresh herbs and stir well.
Add the egg and stir again.
Scoop a tablespoon of mixture and place on a baking sheet
lined with parchment paper.
Bake for 12 - 15 minutes.
Remove from the oven and allow to cool.
Serve.
Nutrition:
Fiber: 0.3g

98. Roasted Kale Chips with Lemon Zest
Servings: 4

Ingredients
3/4 lbs. kale
2 Tbsp of olive oil
2 tsp lemon juice (freshly squeezed)
2 Tbsp lemon zest (from about 2 large lemons)

Directions
Place the kale leaves on a baking sheet and pour the olive
oil and lemon juice Season with the salt and sprinkle the
lemon zest.
Bake for 10 - 15 minutes, turning 2 - 3 times (do not burn).
Serve warm or cold.
Nutrition:
2g

99. Roasted Smoky Spiced Almonds
Servings: 6
Cooking Time: 1 hour

Ingredients
1 cup stevia granulate sweetener (or to taste)
2 Tbsp of water
1/2 tsp smoked paprika
1/4 tsp cayenne pepper
3/4 tsp of seasoned salt
2 cups whole natural almonds

Directions
In a bowl, combine stevia sweetener, water, smoked and
cayenne pepper and salt and spices in bowl.
Add almonds in a spice mixture, toss until combined well.
Spread coated almonds in a baking sheet to dry for about 1
hour.
Serve.
Nutrition:
Fiber: 5g

100. Savory Spinach and Mushrooms Frittata
Servings: 6

Ingredients
8 large eggs
1 cup almond milk (unsweetened)
1 cup parmesan cheese

Salt and pepper to taste
2 Tbsp of green onions ﬁnely sliced
1 cup spinach, frozen and drained
4 oz mushrooms, sliced

Directions
Preheat oven to 375ºF/ 185ºC.
In a large mixing bowl, combine all Ingredients and whisk
with the help of an electric mixer.
Pour the mixture into oiled baking pan and bake for 20-25
minutes, Let cool on a wire rack for 15 minutes, and then
cut and serve.
Keep refrigerated in container.
Nutrition:
Fiber: 0.5g

101. Spicy Spinach Squares
Servings: 14

Ingredients
1 cup almond ﬂour
1/2 tsp salt and ground black pepper
1 tsp baking soda
1 Tbsp cayenne pepper
1 cup almond milk
2 eggs
3/4 cup fresh butter, melted and cooled
1 green onion (only white parts ﬁnely chopped)
1 lbs. frozen chopped spinach, defrosted
3/4 cup grated parmesan or cheddar cheese

Directions
Line a baking dish with parchment paper.
In a bowl, combine the almond ﬂour, salt and pepper,
baking soda, and cayenne pepper until combine well.
Beat the almond milk, eggs, and butter with the help of
electric mixer.
Combine almond mixture with almond milk mixture and
beat again until combined well.
Fold in the cheese, onion and spinach and stir well with
spatula.
Pour the mixture in a prepared baking dish, place in oven
and bake for 35 minutes.
Let it cool and slice into squares. Keep refrigerated.
Nutrition:
1.5g

102. Cocoa Smoothie
Servings 2

5g Protein

Ingredients
1 cup coconut milk
2 tablespoons cocoa powder
½ teaspoon vanilla extract
½ cup water
½ avocado
½ teaspoon cinnamon

Directions
Add the coconut milk, avocado, cocoa powder, cinnamon,
vanilla extract and water in a blender.
Blend until smooth.
Serve immediately and enjoy!

103. Avocado Ice Pops with Lime
Servings 10

2.7g Protein

Ingredients
¼ cup lime juice
3 avocados, ripe, peeled and stone removed
2 tablespoons honey
1 ½ cup coconut milk
3 tablespoons water, if seems thick

Directions
Put all of the above ingredients in a blender and mix until it
reaches a smooth consistency.
If the mixture seems very thick add a little water.
Pour the mixture into popsicle molds.
Freeze for 5 hours or up to overnight.
Bon appetite!

104. Blackberry Coconut Treat
Servings 8

1g Protein

Ingredients
1 cup fresh blackberries
1/2 teaspoon vanilla extract
1/2 cup coconut oil, softened
2 tablespoons water
1 teaspoon vanilla liquid stevia
½ tablespoon lemon juice

Pinch of salt
1/2 cup coconut butter, softened

Directions
Put all the ingredients in a blender. Blend until smooth and
thick.
Line an 8 capacity muﬃn pan with silicone cupcake liners.
Pour the mixture into each cup, about halfway.
Refrigerate 3-4 hours or freeze for 40 minutes. Enjoy!

105. Favorite Tiramisu Mousse
Servings 4

Nutrition: 314 Calories; 21g Fat; 3g Carbs; 0g Fiber; 12g
Protein

Ingredients
1 ½ cup mascarpone cheese
2 tablespoons erythritol
½ cup heavy cream
cocoa powder, for dusting
1/3 cup espresso
1/3 cup dark rum
1 teaspoon vanilla

Directions
In a large bowl add the mascarpone cheese and heavy
cream.
With an electronic mixer beat for 3-4 minutes until smooth
consistency is reached.
Stir in the erythritol, espresso, dark rum and vanilla. Mix
well.
Pour the mixture into serving glasses and dust with the
cocoa powder.
Refrigerate for 40 minutes and serve.

106. No-Bake Cheesecake in a Glass
Servings 4

Nutrition: 213 Calories; 16.3g Fat; 8g Carbs; 2g Fiber; 4g
Protein

Crust
2 tablespoons melted butter
1/2 cup almond ﬂour
½ tablespoon erythritol

Filling
½ teaspoon cinnamon
½ teaspoon vanilla extract
½ cup Philadelphia cream cheese
1/3 cup whipping cream
1 ½ tablespoon cocoa powder
1/3 cup crème fraiche
½ cup fresh blackberries
mint leaves, for decoration

Directions
Add the melted butter, almond flour and erythritol in a
medium bowl. Mix until well combined.
Press the mixture into four serving glasses and set aside.
In a large bowl add the Philadelphia cream cheese, whipping
cream and crème fraiche.
Mix with an immersion blender until the mixture is light and
fluffy.
Stir in the vanilla extract, cinnamon and cocoa powder. Mix
for 1 minute more.
Spoon from the cheesecake mixture into the serving
glasses.
Top with fresh blackberries and mint leaves. Place in the
refrigerator for 30 minutes.
Serve and bon appetite!

107. Pink Strawberry Ice Cream
Servings 4

4.7g Protein

Ingredients
2 ½ cups coconut cream
1 cup fresh strawberries
1/3 cup Swerve sweetener
1 ½ teaspoon vanilla powder
fresh strawberries (for decoration)

Directions
Add the coconut cream and fresh strawberries in a blender.
Blend until a smooth consistency is reached.
Add the vanilla powder and swerve. Blend again.
Place the mixture into airtight container and freeze for 7-8
hours.
Before serving decorate with fresh strawberries. Bon
appetite!

108. Coconut Pudding
Servings 6

Nutrition: 300 Calories; 32.4g Fat; 5.1g Carbs; 0g Fiber; 1g
Protein

Ingredients
1/3 teaspoon salt
3 teaspoon Coconut liquid stevia
4 teaspoon gelatin
32 oz coconut milk unsweetened, canned
2 teaspoon vanilla extract

Directions
In a saucepan put the coconut milk over medium heat. Stir
constantly until it comes to a boil.
Reduce heat to simmer and add the gelatin. Stir well until
the mixture gets thick.
Remove from the heat and stir in the vanilla extract, salt
and coconut liquid stevia.
Pour into 6 medium jars. Leave to cool 40 minutes then
refrigerate for 3-4 hours.
Serve with fresh berries or unsweet coconut ﬂakes.

109. No-Bake Coconut Balls
Servings 6

Nutrition: 177 Calories; 15g Fat; 6.9g Carbs; 1g Fiber; 0.7g
Protein

Ingredients
3 tablespoons xylitol
1 teaspoon vanilla
1 teaspoon salt
1 ½ cups organic unsweetened shredded coconut
3 tablespoons coconut oil

Directions
In a blender combine all the ingredients until the mixture
sticks together.
Remove the mixture from the blender and with hands form
small balls.
Decorate the balls with some extra shredded coconut.
Leave them in the refrigerator for 20-25 minutes. Bon
appetite!

110. Purple Raspberry Mousse
Servings 4

3.2g Protein

Ingredients
1 teaspoon vanilla extract
1 cup fresh raspberries
1 ½ cup heavy cream
1 tablespoon cocoa powder
2 tablespoons brazil nuts, chopped

Directions
In a large bowl add the heavy cream, raspberries, vanilla
extract and cocoa powder.
Mix with an immersion blender for 3 minutes. Then stir in
the chopped brazil nuts and refrigerate for 30 minutes.
Place the mousse into small bowls and serve.

111. Lemon Delights
Servings 8

1.7g Protein

Ingredients
4 large eggs
1 ½ cups lemon juice
1/2 cup butter, melted
1 1/2 cups almond ﬂour
Pinch of salt
1 ½ cup Swerve sweetener
2 tablespoons coconut oil, grease baking pan
8 lemon slices

Directions
Preheat the oven to 400 °F and rub an 8x8 inch pan with the
coconut oil.
Mix 1 cup almond ﬂour, ½ cup melted butter, a pinch of salt
and 1 cup Swerve until well combined.
Place the dough into the prepared form and bake until light
brown. Set aside.
In a bowl mix ½ cup almond ﬂour,4 eggs, ½ cup Swerve, a
pinch of salt and the lemon juice. Mix well.
Pour the mixture onto the cooled crust and bake around 20
minutes or until it is done.
Let it cool at room temperature and place in the refrigerator
for a few hours.
Serve with fresh lemon slices. Enjoy!

Conclusion
Thanks for reading this book! Each tasty recipe is designed
to keep you in ketosis. The ﬁrst few weeks may be a little
stressful but hang in there because it will become easier.
Once you have all of the chief spices and other ﬁxings
stocked in your keto kitchen, the following week’s shopping
list will be much simpler. As a quick reminder, keep these
simple tips in mind as you go through your ketogenic
journey:
Drink plenty of water daily and limit the intake of sugar-
sweetened beverages.
It is essential to attempt to use only half of your typical
serving of salad dressing or butter.
Use only fat-free or low-fat condiments.
Add a serving of vegetables to your dinner and lunch
menus.
Add a serving of fruit as a snack or enjoy with your
meal. The skin also contains additional nutrients. Dried
and canned fruits are quick and easy to use. However,
make sure they don’t have added sugar.
Read the food labels and make choices that keep you in
line with ketosis.
For a snack have some frozen yogurt (fat-free or low-
fat), nuts or unsalted pretzels, raw veggies, unsalted-
plain popcorn.
Prepare cut veggies such as bell pepper strips, mixed
greens, and carrots. Store them in small baggies for a
quick on-the-go healthy choice.
If you cheat, that has to count also. It will be a reminder of
your indulgence, but it will help keep you in line. Others may
believe you are obsessed with the plan, but it is your health
and wellbeing that you are improving.

Keto christmas cookbook easy, healthy and delicious low carb keto holiday recipes for healthy cook’s kitchen by lea willis (z-lib.org) (1)

Keto christmas cookbook easy, healthy and delicious low carb keto holiday recipes for healthy cook’s kitchen by lea willis (z-lib.org) (1)

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