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30KETO MEALS

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30KETO MEALS

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Lou

ise

Hen

don

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Copyright © 2016 J&L Publishing LLC

All rights reserved. This work may not be reproduced or distributed - in whole or in part - by any means or in any form, electronic or otherwise, or stored in a database or other retrieval system, without the express, written permission of J&L Publishing LLC.

Disclaimer: This book is intended for entertainment and informational purposes only. Please consult your doctor or other medical professional before undertaking any new diet or exercise program. All nutritional data provided are estimates and should not be relied upon for any medical purposes. The publisher and author of this cookbook are in no way liable or responsible for any adverse effects that may arise (directly or indirectly) as a result of the information provided in this book.

Photo copyrights: All recipe photos are by Louise Hendon, and other design images are from fotolia.com.

Links: Some links in this book may be affiliate links.

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Why I Wrote This Cookbook page 4

How To Use This Book page 10

Time-Saving Cooking Tips page 14

Time-Saving Keto Pantry List page 18

Note About Health Conditions page 20

CHAPTER 1: Chicken Meals page 23

CHAPTER 2: Beef Meals page 41

CHAPTER 3: Fish and Seafood Meals page 61

CHAPTER 4: Other Meats/Egg Meals page 75

CHAPTER 5: Side Dish Recipes page 91

CHAPTER 6: Bonus Dessert Recipes page 113

INDEX OF RECIPES page 121

TABLE OF CONTENTS

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WHY I WROTE THIS COOKBOOK

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Hi! I’m Louise, and one of the struggles I’ve always been faced with is getting delicious meals on the table without spending hours in the kitchen. While I love cooking, I also want to have time to do other things in my day!

That’s why for years now I’ve been creating simple and quick meals that are healthy, nourishing, and of course delicious.

So, with this cookbook, I hope to help you create amazing meals quickly and easily while sticking to a ketogenic diet. This will free up your time to relax,

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Hi! I’m Louise, and one of the struggles I’ve always been faced with is getting delicious meals on the table without spending hours in the kitchen. While I love cooking, I also want to have time to do other things in my day!

That’s why for years now I’ve been creating simple and quick meals that are healthy, nourishing, and of course delicious.

So, with this cookbook, I hope to help you create amazing meals quickly and easily while sticking to a ketogenic diet. This will free up your time to relax, go to the gym or for a walk, play with your kids or grandkids, sleep a couple more hours, and maybe even have time to play some Pokemon Go!

Time is one of the resources that we can never get back, so spend your time on what brings you joy and enjoy every second of it!

MY JOURNEY TO KETO

In some ways I feel like I’ve come full circle. What first got me started was going on the Atkins diet many years ago. I wanted to lose the weight I had gained during law school. I had great success with low carb, but I was still eating a lot of dairy (especially cheese and milk) and was just purely counting carbs rather than feeding my body with low inflammatory food that was actually nourishing.

Then I came across the Paleo diet and the concept of eating foods that were high in nutrients (rather than just purely low in carbohydrates) entered the scene. I was then working full-time as an attorney in New York City, so making food that was quick and easy as well as healthy became more and

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more important to me as my free time became more and more limited! I picked up many tricks for preparing quick meals during those years that I still rely on today.

My interest in the ketogenic diet actually started through experimenting with intermittent fasting. I used to be one of those people that thought skipping breakfast was like a death sentence! But the energy and mental clarity I gained from paradoxically not eating was so immense I completely converted.

And when I found out that I could have the same mental clarity benefits of fasting even if I had some fats, I started delving more and more into keto. I’m loving just how many people have benefited from the ketogenic diet (by losing weight, recovering from cancer, lowering blood sugar, regaining brain function, and so much more). So no matter what your reason for trying a ketogenic diet, I hope you find this book to help you stick to it with ease!

HOW THIS COOKBOOK IS DIFFERENT

Let me be honest, there are a ton of great cookbooks out there. There are also tons more “free” recipes online, on blogs or recipe websites. So, why use my cookbook?

First, staying on a ketogenic diet can be tough when you’re used

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to eating bread and pasta for dinner every day. So why not get as much help as you can to get started on the best footing possible!

Second, searching for good ketogenic recipes can take time (time that you might want to spend doing other things). Many keto recipes contain dairy, seed oils, peanuts or peanut butter, soy and other foods that can cause additional stress on your body. But all the recipes in this cookbook are designed to use whole foods that are naturally low inflammatory as well as low in carbohydrates and high in good fats.

Third, all the recipes in this cookbook use mostly ingredients that are fairly easy to find no matter where you live (I’ve tried to suggest substitutions for many ingredients as well) so you don’t have to worry about not being able to make a dish because you can’t find the ingredients.

And lastly, as the name of this cookbook suggests, you can make all these complete meals in under 30 minutes!

In the next section of this book, I’ll give you a few quick tips on how to use the book most effectively - for example:

• what I mean by a “meal,” • how many servings each recipe is for, • what to do about desserts, • how to use the nutritional info in the recipes, • how to jump from one section of the book to another, • and of course how to locate your favorite recipes!

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How To Use This Book

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# 1All recipes are designed for 2 people, but you can scale the recipes up or down to suit your needs.

# 2This book is interactive, so you can click on links to jump between sections easily. Some blue links (in the color versions) go to websites like amazon.com or to additional recipes.

# 3There are 40 recipes in this book, and they’ve been grouped into 30 meals. You can pick and choose or follow the meals as described.

# 4Nutritional information (calories, total fat, net carbohydrates, and protein) has been provided for each recipe. Please note that these are just estimates. (Net Carbohydrates = Total Carbohydrates minus Fiber)

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# 5While I would recommend eating as few desserts as possible to get out of the habit, I have included a few bonus keto desserts to help you with the transition.

# 6I’m a big fan of batch cooking and cooking in advance. While this book isn’t designed for that purpose, you can often cook large batches of the recipes to eat over several days.

# 7

Cooking and learning how to heal and nourish your body is all part of the keto journey. So please enjoy!

# 8

If you have any questions about the recipes in this cookbook, then please email me at [email protected] and I’ll try to reply as quickly as possible.

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Time-Saving Cooking Tips

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Tip #1 - Chop meatand veggies into small pieces before cooking.

Tip #2 - Keep frozen

chicken breast and salmon in the freezer.

Tip #3 - Keep frozen veggies in the freezer.

Tip #4 - Buy a few basic spice mixes and

sauces.

Tip #5 Get a slow cooker or

crockpot.

This helps the meat and vegetables to cook way faster.

Invest in a good chef’s knife and large chopping board to speed up

the chopping process!

Chicken and salmon can be quickly defrosted for easy sautés or soup dishes.

Frozen veggies are often fresher and more full of nutrients than the “fresh” stuff you buy in stores (which had to be trucked over from somewhere). Plus, it’s very quick to steam frozen

veggies for a side dish or to sauté them with some meat for an easy one-pan

meal

These spice mixes and sauces will help add flavor and variety to

your meals. E.g., curry powder, tamari sauce, fish sauce, hot

sauce, Italian seasoning.

These cost less than $50 and might change your life! Ironically, none of the recipes in this book

involve a slow cooker because slow cookers take a while. However, it usually requires much less than

30 minutes of your time, and you can leave it to cook while you sleep or while you’re at work.

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Tip #6 - Learn to love

salads.

Tip #8 - Find some favorites you’re OK eating over and over

again.

Tip #7 - Microwaving, sautéing, grilling are some of the

fastest cooking methods.

Tip #9 - Don’t worry about unnecessary

ingredients.

Tip #10 - Timers prevent burning food!

Tip #11 - Grow a small window-sill herb garden.

You can throw everything (leftover veggies and meats) together quickly and easily.

This is because they typically heat up fast and heat the food to a high temperature quickly. High temperature cooking doesn’t work for

everything, which is why stews and roasts take hours to make.

I know we all like variety, but eating leftovers or cooking the same simple dish over and

over again can really keep you healthier and save you time!

If you don’t have 1 or 2 ingredients for a recipe, then consider omitting them. Obviously, if you’re making a roast chicken

dish, you can’t do without the chicken, but maybe you can skip the 1/4 teaspoon of oregano or 2 cloves of garlic.

Learn to set timers when you cook - use your phone or buy a specific timer you

keep in the kitchen. It will save you countless burnt and inedible meals.

Fresh herbs can really spruce up your meals, and they’re so easy to plant and

look after. Buy a few potted herbs from your local gardening store and keep them

on your window-sill.

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Time-SavingPantry List

These are all foods that can be kept in storage for a while so you don’t have to keep going to the store. Many of them add lots of flavor to your dishes and some of them just make it easier for you to put together a dish. I’ve linked each item to somewhere online where you can buy it directly (go to the Spreads or Single Page versions of this book to click on the links). Of course, omit any of the foods that you have allergies to!

I’ve also added a few cooking tools below that have made it easier and faster for me to cook.

SLOW COOKER OR CROCKPOT

FOOD PROCESSOR OR BLENDER

LARGE CHOPPING BOARD

CHEF’S KNIFE

TONGS

LARGE POT

MICROWAVE

LARGE FRYING PAN

SILICONE MUFFIN PAN

*Links on this page and throughout the book may be affiliate links to Amazon or other websites.

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• CHICKEN BROTH

• UNSWEETENEDCOCONUT MILK/CREAM

• SALMON

• CHICKEN BREAST

• CURRY POWDER

• ITALIAN SEASONING

• GARLIC POWDER

• MUSTARD

• GF TAMARI SAUCE*

• SALT

• BLACK PEPPER

• VANILLA EXTRACT

• OLIVE OIL

• AVOCADO OIL

• GHEE*

• COCONUT OIL

• SESAME OIL*

• APPLE CIDER VINEGAR

• WHOLE ALMONDS/SLICED ALMONDS

• ALMOND FLOUR

• COCONUT FLOUR

• STEVIA*

*I often get asked about why these products are OK on a ketogenic diet whenwe’re supposed to avoid soy products, dairy, seed oils, and artificial sweeteners.This book doesn’t go into the science and ideas behind the keto diet, but you canread about why these 4 ingredients are ok to use here:

Tamari Sauce article. Ghee article. Sesame Oil article. Stevia article. If for any reason you’d prefer not to use these 4 ingredients, you can use coconut aminos instead of tamari sauce, coconut oil instead of ghee, olive oil instead of

sesame oil, and omit stevia from the recipe.

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Note AboutHealth

ConditionsAs humans, our bodies are all 99.99% the same. And that’s

important when it comes to nutrition and health.

We all need the same vitamins, minerals, proteins, and fats for our bodies to function like they’re supposed to. We all need sleep, exercise, and community.

But once our bodies get broken, what we need often changes a little bit.

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For instance, somebody who is highly insulin-resistant, like a Type II Diabetic, still needs all of the things listed above. But that person also needs to control their blood sugar in ways that would happen automatically in a healthy body.

Likewise, someone who has an autoimmune disease like Lupus, Hashimoto’s, or Crohn’s will likely need to avoid foods like eggs and tomatoes initially in order to allow their body to heal.

Those are just 2 examples, and there are countless others. I designed the recipes in this cookbook to be as healthy as possible, but there’s no way I could ensure that the recipes will be the best ones for every health condition.

If you have diabetes, an autoimmune disease, or any other condition, please do 2 things. First of all, consult your doctor or other medical professional (consider finding a naturopath or Paleo practitioner). I believe in food as medicine, but I also still believe in modern medicine.

Secondly, start paying close attention to how you feel when you eat certain foods. If you want to be serious about it, keep a food journal and document how you feel after each meal. That knowledge is invaluable when it comes to healing your body.

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Chapter 1:

Chicken MealsCurried Chicken Salad page 24

with Bell Peppers & Blueberries

Garlic Ghee Baked Chicken Breast page 26

with Creamy Asparagus Mash

Paprika Chicken Sandwich page 28

with Toasted Italian Grain-Free Bread

Tuscan Pan-Fried Chicken page 30

served over Zucchini Noodles

Easy Kung Pao Chicken page 32

Chicken and Thyme Sausages page 34

with Raspberry Arugula Salad

Asian Chicken Wraps with Tahini Tamari Sauce page 36

Spicy Chicken Sauté tossed with Avocado page 38

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25

Curried Chicken Salad with Bell Peppers & BlueberriesPrep Time: 10 minutesCook Time: 5 minutes

Total Time: 15 minutes

INGREDIENTS• 1 chicken breast (approx. 200 g), diced into small pieces• 1/4 onion, diced and cooked in coconut oil (optional)• 1/2 red bell pepper (approx. 100 g), diced into small pieces• 1/2 zucchini or cucumber (approx. 50-70 g), diced into small cubes• 1 Tablespoon pumpkin seeds (approx. 5 g) (or use sliced almonds)• 14 blueberries (approx. 35 g) (or another berry)• 1/4 cup (60 ml) coconut milk (from cans)• 1 Tablespoon (9 g) curry powder• Salt to taste• 2 Tablespoons (4 g) cilantro, finely chopped• Coconut oil to cook with• Lettuce leaves to serve with

INSTRUCTIONS1. Cook the diced chicken in 1-2 tablespoons of coconut oil until the chicken pieces are fully cooked.2. Place the cooked chicken pieces into a bowl and let cool for a few minutes.3. Add into the bowl the diced bell pepper, cucumber or zucchini, pumpkin seeds, blueberries, and optional cooked onion pieces.4. Mix together with the coconut milk, curry powder, salt to taste, and chopped cilantro.5. Serve with lettuce leaves or by itself.

Nutritional Data (estimates) - per serving:Calories: 385 Fat: 30 g Net Carbohydrates: 5 g Protein: 23 g

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Garlic Ghee Baked Chicken Breastwith Creamy Asparagus MashPrep Time: 5 minutesCook Time: 20 minutesTotal Time: 25 minutes

INGREDIENTSFor Baked Chicken Breast

• 2 chicken breasts, sliced• 2 teaspoons (6 g) garlic powder• 2 Tablespoons ghee (30 ml) + extra for serving (or use coconut oil)• 4 cloves garlic, minced (or 2 additional teaspoons of garlic powder)• 2 teaspoons (10 g) sea salt

For Asparagus Mash (Full recipe & instructions on Page 104)• 10 asparagus shoots, chopped and blanched (2 min)• 1/4 onion, diced and cooked in coconut oil• 2 Tablespoons (30 ml) coconut cream• 2 Tablespoons (4 g) fresh parsley• 1 teaspoon (5 ml) lemon juice• 1/2 teaspoon (2 g) salt (or to taste)• Dash of pepper

INSTRUCTIONS1. Preheat oven to 350 F (175 C).2. Place the sliced chicken breast on a piece of aluminum foil and place the garlic pow-der, ghee, chopped fresh garlic, and sea salt over it. Rub everything over the chickenbreast slices.3. Fold up the foil so that it covers the chicken breast. Place it on a baking tray and bakefor 20 minutes. The chicken breast should be cooked through (no pinkness in the middleand your meat thermometer should read above 165F (75C) for the middle of the chickenbreast.4. While the chicken is baking, start on the Creamy Asparagus Mash (instructions onPage 104).

Nutritional Data (estimates) - per serving for Garlic Ghee Baked Chicken Breast:Calories: 400 Fat: 30 g Net Carbohydrates: 2 g Protein: 40 g

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29

Paprika Chicken Sandwich with Toasted Italian Grain-Free BreadPrep Time: 15 minutesCook Time: 15 minutesTotal Time: 30 minutes

INGREDIENTS

INSTRUCTIONS1. Preheat oven to 400 F (200 C).2. Place all the bread ingredients into a mug and mix well.3. Place the mug into the microwave and microwave on high for 90 seconds.4. Let the bread cool for a few minutes and then pop out of the mug and slice into 4 slices.5. Place the slices onto a baking tray and toast in the oven for 4 minutes.6. Meanwhile, slice the chicken breast into thin slices approximately the size of the mug (so that the chicken pieces won’t hang out of the bread too much).7. Make the coating for the chicken pieces by mixing together the egg, garlic powder, paprika, salt and pepper. 8. Place 2 tablespoons of olive oil into a frying pan. Dip each piece of chicken into the egg mixture and then place into the frying pan. Fry on medium heat until the outside of the chicken turns golden and the chicken is completely cooked. Place the chicken pieces on a plate.9. Put the sandwiches together by spreading some mustard and mayo onto 1 slice of bread, adding some lettuce leaves, and then putting a slice of chicken on top. Eat as an open-faced sandwich or place another slice of toasted Italian bread on top.

For the chicken • 1 chicken breast, sliced thin • 1 egg, whisked • 1 teaspoon (3 g) garlic powder • 1/4 teaspoon (1 g) paprika • Dash of salt and pepper • Olive oil to fry chicken in

For the bread • 1/3 cup (35 g) almond flour • 1/2 Tablespoon (1 g) Italian seasoning

• 1/4 teaspoon (1 g) garlic powder • 1/2 teaspoon (1 g) baking powder • 1/8 teaspoon (1 g) salt • 1 egg, whisked • 2.5 Tablespoons (37 ml) ghee (or coconut/olive oil), melted

To serve with • Mustard, coconut mayo, romaine lettuce

Nutritional Data (estimates) - per serving (not including mayo):Calories: 420 Fat: 38 g Net Carbohydrates: 3 g Protein: 30 g

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Tuscan Pan-Fried Chicken served over Zucchini Noodles Prep Time: 10 minutesCook Time: 10 minutes

Total Time: 20 minutes

INGREDIENTS • 2 chicken breasts, diced into small pieces • 2 small eggs, whisked • 1/4 (1 g) teaspoon salt • Dash of black pepper • 2 teaspoons (6 g) garlic powder • 2 teaspoons (2 g) Italian seasoning • 14 cherry tomatoes, cut into quarters • 30 fresh basil leaves • Olive oil to cook in • Additional salt and pepper to taste • 1 zucchini or cucumber, peeled and turned into shreds or strands for the pasta

INSTRUCTIONS1. In a bowl, mix together the whisked egg, salt, pepper, garlic powder, and Italian seasoning.2. Place the diced chicken pieces into the egg mixture and make sure the chicken is well covered.3. Place 2 tablespoons of olive oil into a frying pan and sauté the chicken pieces with the egg mixture until the chicken pieces are fully cooked.4. Add in the quartered cherry tomatoes and fresh basil leaves. Sauté for 2-3 minutes more.5. Make the zucchini noodles by peeling a zucchini and then using the shredding attachment of a food processor or else using a potato peeler to create pasta-like strands or shreds.6. Divide the zucchini noodles into two and place onto plates. Top with the Tuscan chicken sauté.


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Easy Kung Pao ChickenPrep Time: 10 minutesCook Time: 15 minutesTotal Time: 25 minutes

INGREDIENTS • 2 chicken breasts (approx. 1 lb), diced • ½ medium cucumber, peeled and diced • 1 small carrot, peeled and diced • 10 cashews (optional) • 6 dried red chilies (or 2 jalapenos) • 4 cloves of garlic, minced • 2 Tablespoons (30 ml) tamari sauce • 1 teaspoon (5 ml) vinegar • Coconut oil or avocado oil to cook in

INSTRUCTIONS1. Sauté the diced chicken breast in 2 tablespoons of coconut oil on high heat until cooked. Remove and put on a plate.2. Sauté the diced cucumber, carrot, cashews, and chilies in coconut oil on high heat until the carrots soften a bit (5 minutes).3. Add in the cooked diced chicken, garlic, tamari sauce, and vinegar. Sauté for 5 more minutes and serve.


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35

Chicken and Thyme Sausages with Raspberry Arugula SaladPrep Time: 10 minutesCook Time: 20 minutesTotal Time: 30 minutes

INGREDIENTSFor Chicken Sausages

• 2 chicken breasts, or use 3/4 lb (340 g) ground chicken• 2 slices bacon, cooked and broken into small bits• 1 egg, whisked• 2 teaspoons (2 g) fresh thyme• 2 teaspoons (6 g) garlic powder• 2 teaspoons (6 g) onion powder• Salt and pepper

For Raspberry Arugula Salad (Full recipe & instructions on Page 94)• 2 oz (60 g) arugula• 1 oz (30 g) baby spinach• 1 cucumber, chopped• 10-15 parsley or cilantro leaves (remove the stem)• 14 pitted olives• Salt to taste• 1 Tablespoon (15 ml) olive oil• 1 Tablespoon (15 ml) lemon juice• 14 raspberries

INSTRUCTIONS1. Preheat oven to 425 F (220 C).2. Food process all the sausage ingredients together.3. Form 12 thin patties (1/2 inch thick) from the meat and place on a baking tray lined with foil (so you don’t need to wash the baking tray).4. Bake for 20 minutes. Check with a meat thermometer that the internal temperature of a patty near the middle of the tray is 170 F (77 C).5. While the sausages are baking, make the Raspberry Arugula Salad (instructions on Page 94).

Nutritional Data (estimates) - per serving of sausages:Calories: 370 Fat: 21 g Net Carbohydrates: 2 g Protein: 40 g

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37

Asian Chicken Wraps with Tahini Tamari SaucePrep Time: 10 minutesCook Time: 10 minutesTotal Time: 20 minutes

INGREDIENTSFor the wraps

• 1 chicken breast, cut into long strips• 1/2 bell pepper, cut into long strips• 1/2 cucumber, peeled and cut into long strips• 1/2 zucchini, shredded• 2 Tablespoons (4 g) cilantro leaves• Coconut oil or olive oil or avocado oil to cook the chicken in• Romaine lettuce leaves to use as wraps

For the sauce• 1 Tablespoon (15 ml) tahini paste (or another nut or seed butter)• 1/2 Tablespoon (7 ml) tamari sauce

INSTRUCTIONS1. Place the oil into the pan and fry the chicken breast strips until they’re cooked through.2. Cut the vegetables into long strips if you haven’t done so already.3. Make the sauce by mixing the tahini paste and the tamari sauce together in a small bowlor cup.4. Place everything on a large plate and serve with lettuce leaves as wraps so everyone canmake their own wraps.


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Spicy Chicken Sauté tossed withAvocadoPrep Time: 10 minutesCook Time: 15 minutesTotal Time: 25 minutes

INGREDIENTS• 2 chicken breasts, diced• 2 Tablespoons (20 g) garlic powder• 1 Tablespoon (7 g) onion powder• 1 teaspoon (2 g) chili powder• 2 teaspoons (10 g) salt• Dash of black pepper• 1 avocado, remove stone, scoop out and dice• 1 green pepper, diced• 2 Tablespoons (30 ml) olive oil• 1 teaspoon (5 ml) mustard• Salt and pepper to taste• Coconut oil to cook chicken in

INSTRUCTIONS1. Mix the spices together (garlic powder, onion powder, chili powder, salt, and pepper).2. Add the diced chicken breast pieces to the spices and rub spices into chicken pieces.3. Sauté the spice rubbed chicken pieces in 1 tablespoon of coconut oil on medium heat.4. When the chicken is cooked, place them on a plate to cool for 10 minutes.5. Then, place the chicken pieces along with the diced avocado and pepper into a bowl andgently toss with olive oil, mustard, and salt and pepper to taste.


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Chapter 2:

Beef MealsSesame Beef Salad page 42

Vegged up Burgers page 44

withParsleyCauliflowerSalad

Easy Fajitas with Even Easier Guacamole page 46

Pepper Cabbage Beef Rolls page 48

Oregano Meatballs page 50

with Olive Tapenade and Zucchini Noodles

15-Minute Tamari Marinated Steak Salad page 52

Mini Zucchini Avocado Burgers page 54

Easy Zucchini Beef Sauté page 56

with Raspberry Arugula Salad

Grilled Steak Medallions page 58

with Asparagus Sauté

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Sesame Beef SaladPrep Time: 10 minutesCooking Time: 20 minutesTotal Time: 30 minutes

INGREDIENTS• 1/2 lb (225 g) beef, cut into cubes• 1/4 cup (60 ml) tamari sauce• Avocado oil or coconut oil to sauté the beef cubes in• 6 oz (170 g) iceberg lettuce, cut into small pieces• 2 Tablespoons (8 g) green onions (scallions or chives)• 2 Tablespoons (4 g) cilantro• 1/4 zucchini, shredded• 1/4 small carrot, shredded• 2 Tablespoons (9 g) sliced almonds or whole almonds• 1 Tablespoon (9 g) sesame seeds

For the dressing • 1.5 Tablespoons (22 ml) sesame oil (or olive oil)• 1/2 Tablespoon (7 ml) vinegar• Salt to taste

INSTRUCTIONS1. Marinate the beef cubes in the tamari sauce for 5 minutes.2. Meanwhile, cut the vegetables (if you haven’t done so already) and put them together in abowl.3. Sauté the marinated beef in a frying pan with the avocado oil or coconut oil until the beefis cooked.4. Toss the cooked beef cubes with the vegetables, sliced almonds, and dressing ingredients.Sprinkle the sesame seeds on top.


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45

Vegged Up Burgers with Parsley Cauliflower SaladPrep Time: 15 minutesCook Time: 15 minutesTotal Time: 30 minutes

INGREDIENTSFor the burgers • 2/3 lb (300 g) ground beef • 1/3 leek or onion, chopped • 2 Tablespoons (4 g) parsley, chopped • 1 egg • Salt and pepper • Coconut oil to cook inFor the parsley cauliflower salad (Full recipe & instructions on Page 100) • 7 oz (200 g) cauliflower florets, chopped into halves or quarters • 2 Tablespoons (30 ml) olive oil • 2 teaspoons (10 ml) lemon juice • 3 Tablespoons (6 g) parsley, chopped • 4 olives, pitted and diced • 1 clove of garlic, minced • Salt and pepper to taste

INSTRUCTIONS1. Mix all the burger ingredients together in a bowl.2. Form into meat patties (approx. 4).3. Pan-fry in coconut oil or grill.4. Meanwhile, make the parsley cauliflower salad (instructions on Page 100).

Nutritional Data (estimates) - per serving of burgers:Calories: 400 Fat: 29 g Net Carbohydrates: 1 g Protein: 34 g

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47

Easy Fajitas with Even Easier GuacamolePrep Time: 15 minutesCook Time: 15 minutesTotal Time: 30 minutes

INGREDIENTSFor the fajitas

• 1 lb (450 g) of beef steak (choose a steak of your choice), sliced• 1 small onion, sliced• 1 bell pepper, sliced• 1 Tablespoon (7 g) cumin powder• 1 Tablespoon (10 g) garlic powder• Dash of chili powder• Salt and pepper to taste• Romaine lettuce leaves (optional as wraps)• 1 Tablespoon (15 ml) avocado oil or coconut oil for cooking with

For the guacamole (Full recipe & instructions on Page 102)• 1 ripe avocado, mashed• 1 Tablespoon (10 g) garlic powder• 1/2 Tablespoon (3 g) onion powder• 2 teaspoons (10 ml) lime juice• Salt to taste• 2 Tablespoons (4 g) fresh cilantro, chopped or use 2 teaspoons (2 g) dried cilantro• Dash of chili powder (optional)

INSTRUCTIONS1. Add the avocado oil to a frying pan, and add in the onion slices. Then add in the slicesof beef and bell pepper.2. When the beef is cooked, add in the cumin powder, garlic powder, chili powder, salt andpepper.3. While the beef is cooking, make the guacamole (instructions on Page 102).4. Serve with the guacamole and romaine lettuce leaves (optional).

Nutritional Data (estimates) - per serving of fajitas:Calories: 640 Fat: 47 g Net Carbohydrates: 4 g Protein: 46 g

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49

Pepper Cabbage Beef RollsPrep Time: 15 minutesCook Time: 10 minutesTotal Time: 25 minutes

INGREDIENTS• 2/3 lb (300 g) ground beef• 1/4 onion, diced small• 1 bell pepper, diced small• 2 Tablespoons (4 g) cilantro, diced small• 1 teaspoon (2 g) ginger, diced• 4 cloves garlic, minced• 2 teaspoons (4 g) cumin powder• Salt and pepper to taste• Coconut oil to cook in• 8 large cabbage leaves (savoy cabbage or Napa cabbage)

INSTRUCTIONS1. Place 1 tablespoon of coconut oil into a frying pan and sauté the onions, ground beef, and peppers on medium heat in the frying pan.2.When the beef is cooked, add in the cilantro, ginger, garlic, cumin powder, salt, and pepper to taste.3. Fill a large pot 3/4 full with water. Bring to a boil.4.Using tongs, blanch each cabbage leaf in the boiling water (put each leaf into the boiling water for 20 seconds). Then drain, and place the cabbage leaf on a plate.5. Spoon the beef mixture onto each cabbage leaf and fold into a roll.


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51

Oregano Meatballs with Olive Tapenade and Zucchini NoodlesPrep Time: 10 minutesCook Time: 20 minutesTotal Time: 30 minutes

INGREDIENTSFor the meatballs

• 1 lb (450 g) ground beef• 2 Tablespoons (4 g) fresh oregano leaves (or use Italian seasoning)• 1 egg• 2 teaspoons (10 g) salt• 1 teaspoon (2 g) black pepper• Coconut oil (or avocado oil or olive oil) to cook with

For the olive tapenade (Full recipe & instructions on Page 110)• 1 cup (approx. 5 oz or 140 g) pitted olives• 1 Tablespoon (2 g) fresh oregano leaves• 2 cloves garlic (add more if you like it really garlicky)• 2 Tablespoons (30 ml) olive oil

For the zucchini noodles• 1 zucchini, shredded

INSTRUCTIONS1. Mix all the meatball ingredients together and form approximate 12-15 meatballs.2. Pan-fry the meatballs in coconut oil (or avocado oil or olive oil).3. Meanwhile, make the olive tapenade (instructions on Page 110).4. Serve with the meatballs on top of the olive tapenade and zucchini noodles.

Nutritional Data (estimates) - per serving of meatballs:Calories: 525 Fat: 32 g Net Carbohydrates: 0 g Protein: 45 g

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53

15-Minute Tamari Marinated Steak SaladPrep Time: 10 minutes Cook Time: 5 minutesTotal Time: 15 minutes

INGREDIENTS• 1/2 lb (225 g) steak• 1/4 cup (60 ml) tamari sauce• Avocado oil to cook steak in• 2 large handfuls (2.5 oz or 75 g) salad greens• 1/2 red bell pepper, chopped into slices• 6-8 grape or cherry tomatoes, chopped into halves• 4 small radishes, sliced• 1 Tablespoon (15 ml) olive oil• 1/2 Tablespoon (7 ml) fresh lemon juice• Salt to taste

INSTRUCTIONS1. Marinade the steak in the tamari sauce.2. Prepare the salad by tossing the bell pepper, tomatoes, radishes, and salad greens with theolive oil, lemon juice, and salt to taste.3. Divide salad between 2 plates.4. Place avocado oil into a frying pan on high heat and cook the marinated steak (or grill thesteak) to the level of doneness you like.5. Place the steak on a plate for 1 minute. Cut the steak into slices, and place half of theslices on top of each salad.


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55

Mini Zucchini Avocado BurgersPrep Time: 10 minutesCook Time: 15 minutesTotal Time: 25 minutes

INGREDIENTS • 1 large zucchini, chopped into 1/2-inch (1 cm) thick slices (around 14-16 slices) • 1/2 lb (225 g) ground beef • 1/4 avocado, cut into small slices • 2 Tablespoons (30 ml) olive oil or avocado oil for greasing baking tray • 1 teaspoon (5 g) salt • 1 Tablespoon (15 ml) coconut mayo (optional) • 1 Tablespoon (15 ml) mustard (optional)

INSTRUCTIONS1. Preheat oven to 400 F (200 C).2. Grease a baking tray with olive or avocado oil and sprinkle 1 teaspoon of salt across it.3. Place the zucchini slices on the baking tray.4. Form small balls from the ground beef and press into patties – around 7 or 8 patties – and place on the baking tray.5. Place baking tray into oven and bake for 15 minutes. Alternatively, instead of baking them, you can grill the zucchini and beef patties or pan-fry them in some olive or avocado oil.6. Put the mini burgers together by placing the burger patty in between 2 zucchini slices and adding the avocado slice, mayo, and mustard to the patty.


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Easy Zucchini Beef Sauté with Raspberry Arugula SaladPrep Time: 10 minutesCook Time: 15 minutesTotal Time: 25 minutes

INGREDIENTSFor the beef sauté

• 10 oz (300 g) beef, sliced into 1-2 inch strips (against the grain if you can)• 1 zucchini (approx. 300 g), cut into 1-2 inch strips• 1/4 cup (8 g) cilantro, chopped• 3 cloves of garlic, diced or minced• 2 Tablespoons (30 ml) tamari sauce• 2 Tablespoons (30 ml) avocado oil to cook with (or coconut oil or olive oil)

For the raspberry arugula salad (Full recipe & instructions on Page 94)• 2 oz (60 g) arugula• 1 oz (30 g) baby spinach• 1 cucumber, chopped• 10-15 parsley or cilantro leaves (remove the stem)• 14 pitted olives• Salt to taste• 1 Tablespoon (15 ml) olive oil• 1 Tablespoon (15 ml) lemon juice• 14 raspberries

INSTRUCTIONS1. Place 2 tablespoons of avocado oil into a frying pan on high heat.2. Add the strips of beef into the frying pan and sauté for a few minutes on high heat.3. When the beef is browned, add in the zucchini strips and keep sautéing.4. Meanwhile, make the raspberry arugula salad (instructions on Page 94).5. When the zucchini is soft, add in the tamari sauce, garlic, and cilantro.6. Sauté for a few minutes more and serve immediately.

Nutritional Data (estimates) - per serving of beef sauté:Calories: 590 Fat: 44 g Net Carbohydrates: 5 g Protein: 40 g

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59

Grilled Steak Medallions with Asparagus SautéPrep Time: 10 minutesCook Time: 15 minutesTotal Time: 25 minutes

INGREDIENTS• 2 beef medallions (approx. 1/2-3/4 lb or 225-330 g)• 6 asparagus shoots, chopped into small slices• 4 cherry tomatoes, halved• 2 button mushrooms, chopped• 1/4 onion, chopped• 1/4 cup (8 g) parsley, finely chopped• 1/2 Tablespoon (2 g) fresh ginger, chopped• Coconut oil to cook with• Salt and pepper to taste

INSTRUCTIONS1. Rub salt over the beef medallions (you can use a beef steak of your choice).2. Place 1 tablespoon of coconut oil into a frying pan and pan-fry the beef medallions.Alternatively, you can grill the beef. In the frying pan, it only takes 2 minutes on each sidefor a medium rare level. Cook for longer if you prefer your steak medium or well done.3. Sit the beef on a plate to let any liquid drain out from the steak.4. Meanwhile, place 1 tablespoon of coconut oil into a frying pan and add in the choppedonions.5. Pan-fry the onions until they’re translucent. Then add in the asparagus and mushrooms.Sauté until the vegetables are soft. Then add in the tomato halves, chopped parsley andginger.6. Sauté for a few extra minutes and serve with the beef on a new plate.


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Chapter 3:

FishLemon Garlic Baked Shrimp page 62

withCauliflowerTabouliSalad

Salmon Swiss Chard Stew page 64

Coconut Seafood Soup page 66

Lemon Black Pepper Tuna Salad page 68

Tuna Fish Cakes with Parsley Tomato Sauce page 70

5-Minute Sardines Salad page 72

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63

Lemon Garlic Baked Shrimp with Cauliflower Tabouli SaladPrep Time: 20 minutesCook Time: 10 minutesTotal Time: 30 minutes

INGREDIENTSFor the baked shrimp

• 1 lb (450 g) shrimp, peeled and deveined• 8 cloves garlic, minced• 1/2 Tablespoon (7 ml) lemon juice• 2 Tablespoons (30 ml) ghee• 1/2 teaspoon (2 g) salt• 1/4 teaspoon (1 g) black pepper• 1 bell pepper, chopped• 4 small button mushrooms• 1/2 medium zucchini, chopped

For the cauliflower tabouli salad (Full recipe & instructions on Page 98)• 3.5 oz (100 g) cauliflower florets (approx. 1/8 of a head)• 2 Tablespoons (4 g) parsley, finely diced• 3 mint leaves, finely diced• 2 cherry tomatoes, diced• 1 slice lemon diced• 1 Tablespoon (15 ml) olive oil• Salt and pepper to taste

INSTRUCTIONS1. Preheat oven to 400 F (200 C).2. In a bowl, melt the ghee, then add in the minced garlic, salt, and pepper. Divide the mix-ture in half - save one half of the mixture to serve with.3. Dip each shrimp in one half of the mixture and put on skewers.4. Place the chopped bell pepper, mushrooms, and zucchini slices on skewers.5. Place the skewers on a baking tray and cook the skewers approximately 5 minutes on eachside.6. Meanwhile, make the cauliflower tabouli salad (instructions on Page 98).7. Serve the baked shrimp with the saved garlic ghee mixture.

Nutritional Data (estimates) - per serving of baked shrimp:Calories: 400 Fat: 17 g Net Carbohydrates: 7 g Protein: 43 g

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65

Salmon Swiss Chard StewPrep Time: 5 minutesCook Time: 20 minutesTotal Time: 25 minutes

INGREDIENTS• 16 oz (480 ml) chicken broth (or use water)• Two 6 oz (170 g) salmon filets (defrost first if frozen)• 2 cups swiss chard or spinach or cavalo, roughly chopped• 1 zucchini, chopped• 1 clove of garlic, minced• Juice from ½ a lemon• Salt and pepper to taste• 2 eggs

INSTRUCTIONS1. Pour the chicken broth into a large saucepan and start heating it up.2. While the broth is heating up, chop the vegetables and drop them along with thecrushed garlic into the saucepan.3. Then chop up the salmon into strips or chunks and drop into the saucepan.4. Add the lemon juice.5. Cook for 5 minutes on medium heat until the salmon is cooked.6. Crack 2 eggs into the pot and let them cook like poached eggs. Add salt and pepperto taste.


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67

Coconut Seafood SoupPrep Time: 15 minutesCook Time: 15 minutesTotal Time: 30 minutes

INGREDIENTS• 16 oz (480 ml) chicken broth (or water)• 3 button mushrooms (or other mushrooms), sliced• ½ cup kale or other greens, chopped• 2 tilapia filets (approx. 8 oz or 220 g), chopped into large chunks• 5 shrimp/prawns• 10 mussels (optional)• ½ cup (240 ml) coconut cream (from the top of a refrigerated can of

coconut milk)• 1 teaspoon (5 ml) fish sauce (optional)• Salt to taste, if needed

INSTRUCTIONS1. Pour the chicken broth into a large saucepan and bring to a boil.2. Add in the vegetables and bring to a boil again.3. Add in the tilapia pieces, shrimp/prawns, and mussels, and bring to a boil onceagain. (Make sure the soup covers all the seafood - add in more chicken broth or water ifnecessary.)4. Boil for around 4 minutes until the shrimp/prawns have turned pink and the tilapiapieces are no longer translucent.5. Add in the coconut cream, fish sauce (optional), and salt to taste. Stir to mix (but be care-ful not to break up the fish pieces too much).6. Wait for it to just start boiling, then take off the heat and serve immediately.


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69

Lemon Black Pepper Tuna SaladPrep Time: 10 minutesCook Time: 0 minutesTotal Time: 10 minutes

INGREDIENTS• 1 cucumber, diced small• 2/3 medium avocado, diced small• 2 teaspoons (10 ml) lemon juice• Two 5-oz cans of tuna (approx. 280 g)• 2 Tablespoons (30 ml) coconut mayo (or olive oil)• 1 Tablespoon (15 ml) mustard• Salt to taste• Black pepper to taste• Salad greens (optional)• Olive oil and lemon juice for salad dressing (optional)

INSTRUCTIONS1. Mix together the diced cucumber and avocado with the lemon juice.2. Flake the tuna and mix well with the mayo and mustard.3. Add the tuna to the avocado and cucumber. Add salt to taste.4. Prepare the salad greens.5. Place the tuna salad on top of the salad greens.6. Sprinkle black pepper on top.


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71

Tuna Fish Cakes with Parsley Tomato SaucePrep Time: 10 minutesCook Time: 10 minutesTotal Time: 20 minutes

INGREDIENTSFor the Tuna Fish Cakes

• Two 5-oz cans of tuna (or salmon) (approx. 280 g)• 1 Tablespoon (2 g) fresh basil, finely chopped• 1 jalapeno, finely diced• 2 eggs, whisked• 2 Tablespoons (14 g) coconut flour• 2 Tablespoons (10 g) shredded coconut (or replace with more coconut flour)• 2 Tablespoons (30 ml) olive oil• ½ Tablespoon (7 g) salt• 1 Tablespoon (15 ml) coconut oil to cook in

For the Parsley Tomato Sauce• 2 Tablespoons (4 g) fresh parsley• 4 cherry tomatoes, diced small• 1 clove of garlic• 1 teaspoon (5 ml) lemon juice• 1 teaspoon (5 ml) olive oil (add in more if needed)• Salt to taste

INSTRUCTIONS1. Flake the tuna.2. Mix all the fish cake ingredients together in a bowl.3. Shape the mixture into 4 thin patties.4. In a frying pan on medium heat, add 1 tablespoon of coconut oil. Cook the 4 pattiesuntil they turn golden. Turn them over and cook the other side until they also turn golden.5. In a blender/food processor, blend all the sauce ingredients together and serve the saucewith the fish cakes.


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73

5-Minute Sardines SaladPrep Time: 10 minutesCook Time: 10 minutesTotal Time: 20 minutes

INGREDIENTS• Two 5-oz cans of sardines in olive oil or brine, drained (approx. 280 g)• 1/2 lb (225 g) salad greens• 1/4 lb (100 g) deli meat or bacon or leftover meat, chopped small• 2 Tablespoons (30 ml) olive oil• 2 Tablespoons (30 ml) lemon juice• Salt to taste

INSTRUCTIONS1. Prepare the salad greens by tossing them in the olive oil and lemon juice.2. Add the deli meat in and toss.3. Top with the drained sardines.4. Sprinkle with salt to taste.


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Chapter 4:

Other Meats / Egg MealsPork Chops with Green Apple Radish Salsa page 76

and Broccoli Slaw

Spinach Bacon Sauté page 78

with Avocado Mint Soup

Over-Easy Egg Salad page 80

Raw Veggie Deli Meat Wraps page 82

Mini Spinach Meatloaves page 84

with Kale and Blueberry Salad

Veggie Curry page 86

5-Minute Prosciutto Avocado Fat Bombs page 88

with Avocado Cucumber Ginger Salad

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77

Pork Chops with Green Apple Radish Salsaand Broccoli SlawPrep Time: 15 minutesCook Time: 10 minutesTotal Time: 25 minutes

INGREDIENTSFor the pork chops

• 2 pork chops or pork loin steaks or pork tenderloin strips (approx. 3/4 lb or 340 g)• 1/4 green apple, diced small• 1 radish, diced small• 2 slices ginger, diced• 1 teaspoon (5 ml) mustard to serve with• Coconut oil to cook with

For the broccoli slaw (Full recipe & instructions on Page 96)• 1/2 zucchini• 1/2 cucumber• 1/2 green onion• 1/2 broccoli• 1 Tablespoon (15 ml) mustard• 1.5 Tablespoons (22 ml) coconut mayo (or olive oil)• Salt and pepper to taste

INSTRUCTIONS1. Prepare the salsa by dicing the apple, radish, and ginger and combining together.2. Pan fry the pork chops in coconut oil.3. After the pork chops are done, sit them on a plate while you make the broccoli slaw (in-structions on Page 96).4. Serve the pork chops with the salsa, mustard, and broccoli slaw.

Nutritional Data (estimates) - per serving of pork chops and salsa:Calories: 225 Fat: 10 g Net Carbohydrates: 2 g Protein: 30 g

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79

Spinach Bacon Sauté with Avocado Mint SoupPrep Time: 15 minutesCook Time: 10 minutesTotal Time: 25 minutes

INGREDIENTSFor the spinach bacon sauté • 5 oz (140 g) thick bacon (or pancetta), diced • 1 lb (450 g) spinach • Pepper to tasteFor the avocado mint soup (Full recipe & instructions on Page 108) • 1 medium ripe avocado • 2 romaine lettuce leaves • 1 cup (240 ml) coconut milk, chilled (from cartons or diluted canned coconut milk) • 1 Tablespoon (15 ml) lime juice • 20 fresh mint leaves • Salt to taste

INSTRUCTIONS1. Cook the diced bacon in a frying pan.2. Add in the spinach and cook on medium heat until the spinach is wilted.3. Then make the avocado mint soup (instructions on Page 108).

Nutritional Data (estimates) - per serving of sauté:Calories: 370 Fat: 32 g Net Carbohydrates: 3 g Protein: 15 g

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81

Over-Easy Egg SaladPrep Time: 10 minutesCook Time: 10minutesTotal Time: 20 minutes

INGREDIENTS • 2 eggs • 2 Tablespoons (30 ml) coconut oil to cook with • 4 oz (100 g) deli ham, diced • 2 romaine lettuces, chopped • 1 avocado, diced • 2 Tablespoons (30 ml) olive oil • 1 Tablespoon (15 ml) lemon juice • Salt and pepper to taste

INSTRUCTIONS1. Put together the salad by tossing the diced deli ham, chopped romaine lettuce, and avocado with the olive oil and lemon juice.2. Add 2 tablespoons of coconut oil to a frying pan on medium heat. 3. Crack both eggs carefully into the frying pan (crack into a bowl first if it’s easier).4. Place a lid over the frying pan and cook for 2 minutes.5. Flip the eggs when the egg white is almost completely solid and keep the lid off.6. Cook for 10 more seconds and remove the eggs from the pan immediately. Place the eggs on top of the salad. Add salt and pepper to taste.


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83

Raw Veggie Deli Meat Wraps Prep Time: 5 minutesCook Time: 0 minutesTotal Time: 5 minutes

INGREDIENTS • 1/3 zucchini, chopped into long strips • 1/2 red bell pepper, chopped into long strips • 1 avocado, sliced into strips • Small bunch of parsley • 1 baby romaine lettuce or 1 regular romaine lettuce leaf, cut into strips • 6 thick slices of deli ham • 1 Tablespoon (15 ml) coconut mayo (optional) • 2 Tablespoons (30 ml) mustard

INSTRUCTIONS1. Place the strips of zucchini, bell pepper, avocado, romaine lettuce, and parsley onto a plate.2. Dab a bit of mayo and mustard on a slice of ham and then add in the raw veggies. 3. Roll to make a wrap and eat.


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85

Mini Spinach Meatloaves with Kale and Blueberry Salad Prep Time: 20 minutesCook Time: 10 minutesTotal Time: 30 minutes

INGREDIENTS

INSTRUCTIONS1. Preheat oven to 400 F (200 C).2. Sauté the meat, diced onions, and garlic in 1 tablespoon of coconut oil. When the meatis cooked, add in the chopped spinach.3. Place muffin cup liners into a 12-cup muffin pan.4. Combine the sauté with the whisked eggs, Italian seasoning, salt, black pepper, andalmond or coconut milk.5. Divide the mixture between the 12 muffin cups.6. Bake for 10 minutes until each meatloaf is pretty solid.

For the mini meatloaves• 1/4 lb (100 g) ground pork• 1/4 lb (100 g) ground beef• 1/2 small onion, diced• 2 cloves garlic, minced• 1/3 lb (150 g) fresh spinach,

chopped • 4 eggs, whisked• 2 Tablespoons (6 g) Italian

seasoning• 1/2 Tablespoon (7 g) salt• 1/2 teaspoon (1 g) black pepper• 1/4 cup (60 ml) almond or

coconut milk• Coconut oil to cook with

For the kale and blueberry salad (Full recipe & instructions on Page 106)

• 6 oz (170 g) kale, chopped roughly• 10 blueberries• 2 Tablespoons (9 g) sliced almonds• 1/4 red onion, cut into thin slices• 1 Tablespoon (2 g) parsley• 1 Tablespoon (15 ml) lemon juice• 2 Tablespoons (30 ml) olive oil• Salt and pepper to taste

7. While the meatloaves are in the oven, make the kale and blueberry salad (instructions on Page 106).

Nutritional Data (estimates) - per serving of meatloaves:Calories: 430 Fat: 30 g Net Carbohydrates: 4 g Protein: 30 g

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87

Veggie CurryPrep Time: 10 minutesCook Time: 10 minutesTotal Time: 20 minutes

INGREDIENTS • 2 cups (480 ml) chicken broth (or bone broth) • 1/2 small cauliflower, broken into very small florets (approx. 8 oz or 230 g) • 1 zucchini, diced • 1 small carrot, diced • 2 Tablespoons (14 g) curry powder • 1/4 cup (8 g) cilantro, finely diced • Salt to taste • 4 slices bacon, cooked (optional)

INSTRUCTIONS1. Place the broth in a saucepan and start boiling with the lid on.2. Add the cauliflower florets, diced zucchini and carrots.3. Add the curry powder and salt to taste and replace the lid. Boil for 10 minutes.4. Garnish with cilantro and crumbled slices of cooked bacon.


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89

5-Minute Prosciutto Avocado Fat Bombs with Avocado Cucumber Ginger SaladPrep Time: 10 minutesCook Time: 0 minutesTotal Time: 10 minutes

INGREDIENTSFor the fat bombs • 1/2 avocado • 1/2 lime • 6 slices of prosciutto or deli ham or turkey slicesFor the avocado cucumber ginger salad (Full recipe & instructions on Page 92) • 1/2 cucumber, peeled and diced small • 1/2 avocado, diced small • 1 Tablespoon (5 g) freshly grated ginger • 1 teaspoon (5 ml) lemon juice • 1 Tablespoon (15 ml) olive oil • Salt to taste

INSTRUCTIONS1. Cut the avocado in half, remove the seed/stone, and score the avocado into large slices (approx. 6 slices per avocado half).2. Squeeze lime over the avocado slices.3. Lay each prosciutto slice flat on a plate and place each avocado slice on top of the prosciutto slice.4. Squeeze a bit more lime on the avocado slice and then roll it up.5. Then make the avocado cucumber ginger salad (instructions on Page 92) and serve together.

Nutritional Data (estimates) - per serving of fat bombs:Calories: 225 Fat: 15 g Net Carbohydrates: 1 g Protein: 20 g

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Side DishesAvocado Cucumber Ginger Salad page 92

Raspberry Arugula Salad page 94

Broccoli Slaw page 96

CauliflowerTabouliSalad page 98

ParsleyCauliflowerSalad page 100

Easy Guacamole page 102

Creamy Asparagus Mash page 104

Kale and Blueberry Salad page 106

Avocado Mint Soup page 108

Garlic Oregano Olive Tapenade page 110

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93

Avocado Cucumber Ginger SaladPrep Time: 5 minutesCook Time: 0 minutesTotal Time: 5 minutes

INGREDIENTS • 1/2 cucumber, peeled and diced small • 1/2 avocado, diced small • 1 Tablespoon (5 g) freshly grated ginger • 1 teaspoon (5 ml) lemon juice • 1 Tablespoon (15 ml) olive oil • Salt to taste

INSTRUCTIONS1. Mix together the diced cucumber, avocado, and grated ginger.2. Toss with olive oil, lemon juice, and salt to taste.


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95

Raspberry Arugula SaladPrep Time: 5 minutesCooking Time: 0 minutesTotal Time: 5 minutes

INGREDIENTS • 2 oz (60 g) arugula • 1 oz (30 g) baby spinach • 1 cucumber, chopped • 10-15 parsley or cilantro leaves (remove the stem) • 14 pitted olives • Salt to taste • 1 Tablespoon (15 ml) olive oil • 1 Tablespoon (15 ml) lemon juice • 14 raspberries

INSTRUCTIONS1. Place all the ingredients into a salad bowl (excluding the raspberries) and toss well. Add salt to taste. Top with raspberries but don’t mix in as they get crushed easily.


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97

Broccoli SlawPrep Time: 5 minutesCook Time: 0 minutesTotal Time: 5 minutes

INGREDIENTS • 1/2 zucchini • 1/2 cucumber • 1/2 green onion, diced • 1/2 bunch broccoli • 1 Tablespoon (15 ml) mustard • 1.5 Tablespoons (22 ml) coconut mayo (or olive oil) • Salt and pepper to taste

INSTRUCTIONS1. Shred the zucchini, cucumber, and broccoli (use the ding attachment of your food pro-cessor or a grater). Squeeze out excess water.2. Combine the vegetables with the mustard, mayo, salt and pepper to taste.


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99

Cauliflower Tabouli SaladPrep Time: 10 minutesCook Time: 0 minutesTotal Time: 10 minutes

INGREDIENTS• 3.5 oz (100 g) cauliflower florets (approx. 1/8 of a head)• 2 Tablespoons (4 g) parsley, finely diced• 3 mint leaves, finely diced• 2 cherry tomatoes, diced• 1 slice of lemon, diced• 1 Tablespoon (15 ml) olive oil• Salt and pepper to taste

INSTRUCTIONS1. Food process the cauliflower florets to form a couscous-like texture (small pieces). Make sure the florets and the food processor are dry to prevent a mash from forming instead.2.Mix the food processed cauliflower florets with the finely diced herbs, tomatoes, lemon slice, olive oil, salt, and pepper.


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101

Parsley Cauliflower SaladPrep Time: 10 minutesCook Time: 0 minutesTotal Time: 10 minutes

INGREDIENTS• 7 oz (200 g) cauliflower florets, chopped into halves or quarters (approx. 1/4 of a

head)• 1 Tablespoon (15 ml) olive oil• 2 teaspoons (10 ml) lemon juice• 3 Tablespoons (6 g) parsley, chopped• 4 olives, pitted and diced• 1 clove of garlic, minced• Salt and pepper to taste

INSTRUCTIONS1. Mix all the ingredients together and toss well.


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103

Easy GuacamolePrep Time: 5 minutesCook Time: 0 minutesTotal Time: 5 minutes

INGREDIENTS • 1 ripe avocado, mashed • 1 Tablespoon (10 g) garlic powder • 1/2 Tablespoon (3 g) onion powder • 2 teaspoons (10 ml) lime juice • Salt to taste • 2 Tablespoons (4 g) fresh cilantro, chopped or use 2 teaspoons (2 g) dried cilantro • Dash of chili powder (optional)

INSTRUCTIONS1. Mix all the ingredients together.


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105

Creamy Asparagus MashPrep Time: 5 minutesCook Time: 5 minutesTotal Time: 10 minutes

INGREDIENTS • 10 asparagus shoots, chopped and blanched (2 min) • 1/4 onion, diced • Coconut oil to cook onions in • 2 Tablespoons (30 ml) coconut cream or coconut milk (from cans) • 2 Tablespoons (4 g) fresh parsley • 1 teaspoon (5 ml) lemon juice • 1/2 teaspoon (2 g) salt (or to taste) • Dash of pepper

INSTRUCTIONS1. Sauté the diced onions in coconut oil until they turn translucent.2. If you haven’t done so already, blanch the asparagus pieces in boiling water for 2 minutes and drain immediately.3. Place the sautéed onion, blanched asparagus, coconut cream, parsley, lemon juice, salt, and pepper into a blender.4. Blend really well. Serve warm or cold.


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107

Kale and Blueberry SaladPrep Time: 5 minutesCook Time: 0 minutesTotal Time: 5 minutes

INGREDIENTS • 6 oz (170 g) kale, chopped roughly • 10 blueberries • 1 Tablespoon (4 g) sliced almonds • 1/4 red onion, cut into thin slices • 1 Tablespoon (2 g) parsley • 1 Tablespoon (15 ml) lemon juice • 2 Tablespoons (30 ml) olive oil • Salt and pepper to taste

INSTRUCTIONS1. Toss all the ingredients together.


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109

Avocado Mint SoupPrep Time: 5 minutesCook Time: 0 minutesTotal Time: 5 minutes

INGREDIENTS • 1 medium ripe avocado • 2 romaine lettuce leaves • 1 cup (240 ml) coconut milk, chilled (from cartons or diluted canned coconut milk) • 1 Tablespoon (15 ml) lime juice • 20 fresh mint leaves • Salt to taste

INSTRUCTIONS1. Place all the ingredients into a blender and blend really well. The soup should be thick but not like a puree.2. Chill in fridge for 5-10 minutes and serve.


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111

Garlic Oregano Olive Tapenade Prep Time: 5 minutesCook Time: 0 minutesTotal Time: 5 minutes

INGREDIENTS • 1 cup (approx. 5 oz or 140 g) pitted olives • 1 Tablespoon (2 g) fresh oregano leaves • 2 cloves garlic (add more if you like it really garlicky) • 2 Tablespoons (30 ml) olive oil

INSTRUCTIONS1. Place all the ingredients into a blender and blend really well.


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Chapter 6:

Bonus Desserts

Strawberry Matcha Chia Pudding page 114

Raspberry White Chocolate Fat Bombs page 116

Chocolate Coconut Cups page 118

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115

Strawberry Matcha Chia PuddingPrep Time: 5 minutesCook Time: 0 minutesFridge Time: 4 hoursYield: 2 servings

INGREDIENTS • 1 teaspoon (4 g) matcha powder • 1.5 cups (360 ml) coconut milk (from carton or diluted canned coconut milk) • 3 Tablespoons (30 g) chia seeds • 4 strawberries, diced small • Stevia to taste

INSTRUCTIONS1. Mix together the coconut milk, matcha powder, chia seeds, and stevia.2. Pour mixture into a glass and place into fridge for 4 hours.3. Mix the diced strawberries into the pudding and serve - reserve 1 teaspoon of diced strawber-ries for topping.


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117

Raspberry White Chocolate Fat BombsPrep Time: 10 minutesCook Time: 0 minutesFridge Time: 2-3 hoursYield: 12 pieces

INGREDIENTS • 1 cup (240 ml) coconut butter • 1 cup (240 ml) coconut milk • 1/2 cup (120 ml) coconut oil • 1/4 cup (60 ml) cacao butter • 1 teaspoon (5 ml) vanilla extract • 1/4 cup (1 g) freeze-dried raspberries • Stevia to taste

INSTRUCTIONS1. Line a muffin pan with liners.2. Melt the coconut milk, coconut butter, coconut oil, and cacao butter in a saucepan.3. Add in the vanilla extract and stevia, and mix well (you might need a whisk).4. Pour the mixture into muffin liners. Crumble the freeze-dried raspberries on top.5. Place in the fridge to set for 2-3 hours.


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119

Chocolate Coconut CupsPrep Time: 10 minutesCook Time: 0 minutesFridge Time: 2-4 hoursYield: 10 pieces

INGREDIENTS • 1/4 cup (60 ml) coconut butter • 1/4 cup (60 ml) coconut oil • 1 cup (80 g) unsweetened shredded coconut • 1 teaspoon (5 ml) vanilla extract • Stevia to taste • 3 oz (85 g) 100% dark chocolate

INSTRUCTIONS1. Line a muffin pan with liner.2. Place the coconut butter and coconut oil into a saucepan on a low heat and soften.3. Stir in the shredded coconut.4. Then add in the vanilla extract and stevia. Mix well.5. Divide the mixture between the muffin cups (approx. 10).6. Place into fridge to set for 1-2 hours.7. Melt the dark chocolate in a saucepan (or in microwave). Spoon the chocolate on top of the solid coconut cups. Place back into fridge for 1-2 hours to set.


15-Minute Tamari Marinated Steak Salad --- 525-Minute Prosciutto Avocado Fat Bombs --- 885-Minute Sardines Salad --- 72Asian Chicken Wraps with Tahini Tamari Sauce --- 36Avocado Cucumber Ginger Salad --- 92Avocado Mint Soup --- 108Broccoli Slaw --- 96Cauliflower Tabouli Salad --- 98Chicken and Thyme Sausages --- 34Chocolate Coconut Cups --- 118Coconut Seafood Soup --- 66Coconut Tuna Fish Cakes --- 70Creamy Asparagus Mash --- 104Curried Chicken Salad with Bell Peppers & Blueberries --- 24Easy Fajitas --- 46Easy Guacamole --- 102Easy Kung Pao Chicken --- 32

INDEX OF RECIPES

121

Easy Zucchini Beef Sauté --- 56Garlic Ghee Baked Chicken Breast --- 26Garlic Oregano Olive Tapenade --- 110Grilled Steak Medallions with Asparagus Sauté --- 58Kale and Blueberry Salad --- 106Lemon Black Pepper Tuna Salad --- 68Lemon Garlic Baked Shrimp --- 62Mini Spinach Meatloaves --- 84Mini Zucchini Avocado Burgers --- 54Oregano Meatballs --- 50Over-Easy Egg Salad --- 80Paprika Chicken Sandwich with Toasted Italian Grain-Free Bread --- 28Parsley Cauliflower Salad --- 100Pepper Cabbage Beef Rolls --- 48Pork Chops with Green Apple Radish Salsa --- 76Raspberry Arugula Salad --- 94Raspberry White Chocolate Fat Bombs --- 116Raw Veggie Deli Meat Wraps --- 82 Salmon Swiss Chard Stew --- 64Sesame Beef Salad --- 42Spicy Chicken Sauté tossed with Avocado --- 38Spinach Bacon Sauté --- 78Strawberry Matcha Chia Pudding --- 114Tuscan Pan-Fried Chicken --- 30Vegged up Burgers --- 44Veggie Curry --- 86

122

30KETO MEALS

in Under 30 Minutes

THANK YOU!Thank you so much for purchasing this

cookbook. I hope you enjoyed the recipes and found all the tips helpful in making your ketogenic diet easier and more fun.

I have a few other cookbooks that you might be interested in, including

THE ESSENTIAL KETO COOKBOOK (which contains over 100 recipes and is available as a Physical Print Version or as a Digital Version). You can find out more

about that cookbook here:

http://paleomagazine.com/essential-keto-cookbook

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