The Keto Cookbook

The
KETO
Cook
Book
Keto Essentials 5
1) Bone broth
2) Bulletproof Coffee
3) Electrolyte drink
4) Homemade Cottage Cheese (Paneer)
5) How to make almond flour (almond meal)
6) Mayonnaise
7) Peanut Butter
Breads 12
1) 90-Second Almond Bread
2) Buns
3) Cloud Bread
4) Garlic Bread
5) Loaf of bread
6) Naan bread/paratha with garlic butter
7) Peanut Butter Bread
Breakfast 19
1) Almond Waffles
2) Caprese Omelet
3) Cheese Pancakes
4) Cloud eggs
5) Egg Muffins
6) Fast & Easy Peanut Butter Coffee
7) Frittata
8) Khagina
9) Lemon Poppyseed Muffins
10) Omelets (Masala, mushroom, cheese, spinach & Goat Cheese)
11) Tawa Qeema
Fat Bombs 30
1) Chocolate chunk cream cheese bites
2) Cinnamon and cardamom fat bombs
3) Neapolitan Fat Bombs
4) Peanut Butter Keto Fat Bombs
5) Vanilla Cheesecake Fat Bombs
Soups 35
1) Cream of Mushroom Soup
2) Egg drop Soup
3) Mulligatawny
4) Peanut Mushroom Soup
5) Roasted Cauliflower Soup
2
Sides 40
1) Breadsticks
2) Cheddar Garlic Biscuits
3) Cheese Chips
4) Cheesy eggplants
5) Cottage Cheese & Zucchini Salad
6) Cucumber Chips
7) Fathead Crackers
8) Garlic Parmesan Green Beans
9) Garlic Parmesan Keto Croutons
10) Mixed Green Salad
11) Pesto Crackers
12) Pizza Chips
13) Tater Tots
Main Courses 53
1) 5 Minute Pizza
2) BBQ Chicken Pizza (Dairy Free Crust)
3) Bhindi Masala
4) Buffalo Chicken Crust Pizza
5) Bunless Burger
6) Butter Chicken
7) Cauliflower Mac And Cheese
8) Cauliflower Rice
9) Chapli Kabab
10) Cheeseburger Loaf
11) Chicken Nuggets
12) Chicken Tikka
13) Chicken Wings (regular, butter, garlic parmesan)
14) Chili Paneer
15) Cordon Bleu
16) Creamy Butter Shrimp
17) Creamy Chicken
18) Creamy Tarragon Chicken
19) Crispy Sesame Beef
20) Fried Chicken
21) Ginger Sesame Salmon
22) Grilled Cheese Sandwich
23) Hasselback Marinara Chicken
24) Hiryali Chicken
3
26) Juicy Lucy

27) Lahori Fish
28) Lasagna
29) Lemon Pepper Chicken
30) Meetza
31) Oven Grilled Asian Chicken Thighs
32) Palak Jalfrezi
33) Palak Paneer
34) Paneer Bhurji
35) Pepper Jack Mug Melt
36) Pizza (Cauliflower Crust)
37) Pizza (Fathead Crust)
38) Pizza (Meat Crust)
39) Portobello Bun Burgers
40) Portobello Mini Pizzas
41) Quarter Pounder
42) Reshmi Kabab
43) Ribeye Steak
44) Salmon With Tarragon Dill Cream Sauce
45) Short Ribs
46) Slow Cooked Lamb
47) Stuffed Bell Peppers.
48) Stuffed Roast Chicken
49) Tawa Paneer
50) Zucchini Mug Melt
Condiments 103
1) BBQ Sauce
2) Caesar Dressing
3) Catalina Style Dressing
4) Chimichurri
5) Guacamole
6) Italian Dressing
7) Marinara/Pizza Sauce
8) Raspberry Vinaigrette
9) Tartar Sauce
10) Tex-Mex Seasoning
11) Tzatziki
12) Tomato Ketchup
4
Desserts 115
1) 1 Minute Ketogenic Cheesecake
2) Cheese cake
3) Chocolate and Hazelnut Spread
4) Chocolate Cake
5) Chocolate Cake in a Mug
6) Chocolate Chip Cookies
7) Chocolate Fudge
8) Chocolate Mess
9) Chocolate Mousse
10) Classic Peanut Butter Cookies
11) Cookies and Crème Ice Cream
12) Flourless Brownies
13) Granola Bars
14) Lava Cake
15) Peanut Butter Fudge Bars
16) Pound Cake
17) Saffron panna cotta
18) Vanilla Cupcakes
Drinks & Beverages 133

1) Cocoa almond smoothie
2) Cucumber Mint Infused Water
3) Green tea lemonade
4) Hot chocolate
5) Lassi
6) Lemonade
7) Mint Limeade Cooler
8) Peanut Butter Milkshake
5
Keto Essentials
Bone Broth
Ingredients Directions
2 kg beef bones or chicken Quick method:

wings • Throw all of the ingredients together in the water and
let it simmer till the broth is reduced by 25%-50%. Strain
2 tablespoons extra-virgin olive it and there you have your broth.
oil For more flavorful broth/stock, use the following method:
1 large onion, halved Preheat the oven to 450°F (225°C). Place bones/wings
and vegetables (except herbs) on a baking sheet. You
1 head of garlic, halved cross- don’t have to peel the garlic cloves, just crush them a
wise little. Pour olive oil over and add peppercorns. Roast until
the bones /meat and the vegetables are properly roast-
2 medium carrots, scrubbed, ed. This will take about 1–1.5 hours, turn once. Add a
very coarsely chopped cup, or two, of water towards the end to prevent the
juices and flavors from burning.
Rosemary/Oregano/Mixed Empty the contents of the baking sheet into a big pot
herbs and add water to cover the contents by a few inches
and add the vinegar and herbs. Boil for 10–15 minutes.
1 teaspoon black peppercorns Lower the heat and let simmer for many hours, every-
thing from 2-8 hours will work fine. The broth is done
when it’s deep brown in color and deeply flavorful.
Kosher salt/Himalayan Salt Now it’s time to remove the bones and vegetables, use
a strainer.
Reduce the bone broth to 75–25 percent, depending on
2 tablespoons cider vinegar whether you want it ready to drink, or if you want bone
broth stock to freeze in small cubes. Add salt and pep-
per to taste.
1 -2 liters water
Cool the broth to room temperature and then refriger-
ate. The broth will last for up to five days in the fridge
and for about three months in the freezer.
6
Keto Essentials
Bullet-proof Coffee
1 cup (250 ml black coffee) • Mix it all in a blender for 30-40 seconds.
There will be a good amount of foam on
top.
• Skip cream if you like your coffee bitter.
2 tbsp coconut oil/MCT oil
• Adjust oil as per your liking. It is better to
gradually increase the MCT oil to 2 tbsp.
1 tbsp butter
Vanilla essence/nutmeg/
cinnamon powder (optional)
2 tbsp full fat cream (for

creamier coffee)
1 sachet stevia (optional)

7
Keto Essentials
Electrolyte drink
4 cups water • Mix well all the ingredients and drink it

during the day.
The juice of one medium

lemon ( 55ml)
½ tsp pink Himalayan Salt
½ tsp pink apple cider vine-

gar (optional)
8
Keto Essentials
Homemade Cottage Cheese

(Paneer)
Milk Fresh 2 litres Video: Foodfusion Recipe

-In a pot, mix milk and cream and simmer for 10
-12 minutes on low flame until it is boiled.
-Add salt and lemon juice, mix well and cook
Salt 2 tsp or to taste on low flame until curdle and keep stirring in
between (the milk should have separated into
clumps of milky white curds and thin, watery,
yellow-colored whey).
-Set a strainer over a bowl and pour the curdle
Lemon juice 4 tbs or as required
mixture through the strainer to separate whey
and rinse with tap water.
-Now line the strainer tray with muslin cloth/
cheese cloth and enclose curdle with muslin
Cream 200 ml (optional) cloth and put heavy weight on it.
-Let the cottage cheese drain for 4 hour or
overnight.
9
Keto Essentials
How to make Almond Flour

(Almond Meal)
- 100 grams of almonds Video link: Headbanger’s recipe

1. Pour boiling water on almonds and
let them sit in it for 2 minutes.
2. Strain the almonds from the water.
3. Peel the almonds
4. Spread the almonds on a paper
towel and dry them overnight
5. Blitz them in a grinder, and sift it.
You will get fine almond flour.
10
Keto Essentials
Mayonnaise
1 cup - Olive Oil Video: Headbanger’s recipe

1. Blend everything except the oil with a
1 Egg hand blender or food processor
2. Add the oil in 1/3rd at a time and blend
1 Tbsp - Mustard of choice till a nice creamy mayo has been formed.
(Mustard Powder also ok)
3. Store in the fridge
2 Tsp - Lime Juice or Vinegar
1/2 Tsp - Black pepper Macros per serving

• Calories: 166
1/2 tsp - Salt
• Net Carbs: 0
• Carbs: 0
• Fat: 19
• Protein: 1
• Fiber: 0
Recipe makes 12 servings.
1 Serving = 1 Tablespoon
11
Keto Essentials
Peanut Butter
- 250 grams (2 cups) Salt- Video: Headbanger’s recipe

ed Peanuts
1. Blend everything together
45 grams (3 Tbsp) Melted 2. Every few minutes scrape down the
Butter sides to ensure better consistency
Stevia to taste 3. Blend till a smooth butter is formed.
4. Store in the fridge for 2-3 weeks (or
maybe even longer)
Macros per serving Calories: 105

• Net Carbs: 2
• Carbs: 3
• fat: 9
• Protein: 3
• Fiber: 1
Recipe makes 17 servings. 1 Serving =
about 15 grams (1 Tbsp)
12
BREADS
90-Second Almond Bread

Almond Flour— 3 tbsp Mix all the ingredients and microwave it

for 90 seconds.
Egg — 1
Melted Butter — 1 1/2 tbsp
Baking Powder — 1 /2 tsp
Salt — a pinch
13
BREAD
Buns
1¼ cups almond flour Preheat the oven to 350°F (175°C). Mix the dry
ingredients in a bowl.
Bring the water to a boil and add it, the vinegar
and egg whites to the bowl, while beating with a
5 tablespoons ground psyllium hand mixer for about 30 seconds. Don’t over mix
husk powder the dough, the consistency should resemble Play-
Doh.
2 teaspoons baking powder
Moisten hands and form dough into 4 or 8 pieces
of bread. You can also make hot dog or ham-
burger buns. Place on a greased baking sheet.
1 teaspoon sea salt
Bake on lower rack in oven for 50–60 minutes, de-
pending on the size of your bread. They’re done
2 teaspoons cider vinegar when you hear a hollow sound when tapping the
bottom of the bun.
Serve with butter and toppings of your choice.
1 cup boiling water Store the bread in the fridge or freezer.
3 egg whites Tip!

Sprinkle seeds on the bread before you pop it in-
to the oven – poppy seeds, sesame seeds or why
2 tablespoons sesame seeds not some salt flakes and herbs?
(optional) If you make this recipe into 6 pieces of bread
they each contain about 2 grams of carbs.
14
BREADS
Cloud Bread
3 Eggs Recipe link: https://glutenfreedaddy.com/

gluten-free-cloud-bread-recipe/
1/4 tsp Cream of Tartar 1) Position two racks in the middle of the oven.
Heat to 350. Prepare two baking sheets with
parchment paper on both.
4 tbsp Cream/cottage cheese
2) Separate the egg whites and yolks into two
mixing bowls.
A pinch of Salt
3) Add the cream of tartar to the egg whites
and beat stiff with an electric mixer. They
should stiffen after 3-5 minutes of beating.
Do not over-beat.
4) Whisk the cream cheese, salt into the yolks
until smooth.
5) Gently fold the yolk mixture into the whites.
The batter should be fluffy.
6) Use a regular-sized ice cream scoop or 1/4
cup measure to spoon the batter onto the
baking sheets.
7) Place 6 mounds of batter on each sheet so
they have room to spread.
8) Bake 20-22 minutes, switching racks halfway
through.
9) Let the bread cool completely before re-
moving from the baking sheets.
You can use this bread as sandwich bread too.

15
BREADS
Keto loaf of bread

1 cup almond flour 1) Preheat the oven to 350°F (175°C).

2) Mix all dry ingredients, except for the
¾ cup coconut flour seeds for the topping (poppy or sesame
seeds) in a bowl.
51⁄3 tablespoons sesame seeds 3) Whisk together the rest of the ingredients
in a different, bigger bowl until the batter
8 tablespoons flaxseed is smooth.
4) Add the dry mixture to the batter and mix
4 tablespoons ground psyllium thoroughly. Place the dough in a greased
husk powder bread pan, about 4 x 7 inches (non-stick
3 teaspoons baking powder or use parchment paper).
5) Bake for about 45 minutes on lower rack
1 teaspoon ground fennel in the oven. Prick the bread with a knife to
seeds or ground caraway see if it’s ready, it should come out clean.
seeds Remove the form from the oven and re-
move the bread from the form.
1 teaspoon salt
6) Remove the parchment paper and let
6 eggs the loaf cool on a rack. If the loaf is al-
lowed to cool in the form the crust will be
7 oz. cream cheese soggy.
7) Slice and store in the freezer. This bread is
½ cup melted butter or melt- great as toast.
ed coconut oil
¾ cup heavy whipping cream
1 tablespoon poppy seeds or

sesame seeds
16
BREADS
Garlic Bread
1¼ cups almond flour 1. Preheat the oven to 350°F (175°C). Mix

the dry ingredients in a bowl.
5 tablespoons ground psyllium 2. Bring the water to a boil and add this, the
husk powder vinegar and egg whites to the bowl, while
2 teaspoons baking powder whisking with a hand mixer for about 30
seconds. Don’t overmix the dough, the
consistency should resemble Play-Doh.
1 teaspoon sea salt
3. Form with moist hands into 10 pieces and
roll into hot dog buns. Make sure to leave
2 teaspoons cider vinegar enough space between them on the
baking sheet to double in size.
1¼ cups boiling water
4. Bake on lower rack in oven for 40-50
minutes, they’re done when you can
3 egg whites hear a hollow sound when tapping the
bottom of the bun.
5. Make the garlic butter while the bread is
baking. Mix all the ingredients together
Garlic butter and put in the fridge.
6. Take the buns out of the oven when
50 grams butter, at room
they’re done and leave to let cool. Take
temperature
the garlic butter out of the fridge. When
1 garlic clove, minced the buns are cooled, cut them in halves,
using a serrated knife, and spread garlic
2 tablespoons parsley butter on each half.
7. Turn your oven up to 425°F (225°C) and
½ teaspoon salt bake the garlic bread for 10-15 minutes,
until golden brown.
17
BREADS
Naan bread/paratha with garlic butter

¾ cup coconut flour 1. Mix all dry ingredients in a bowl. Add oil and
then boiling water and stir thoroughly.
2 tablespoons ground psyllium 2. Allow to rise for five minutes. The dough will
husk powder turn firm fairly quickly, but stay flexible. It
should resemble the consistency of Play-Doh.
½ teaspoon baking powder
If you find it’s too runny then add more psylli-
um husk until it feels right. The amount need-
1 teaspoon salt ed may vary depending on what brand of
husk or coconut flour you use.
1⁄3 cup melted coconut oil 3. Divide into 6 or 8 pieces and form into balls
that you flatten with your hands directly on
parchment paper or on the kitchen counter.
2 cups boiling water
4. Fry rounds in coconut oil over medium heat
until the Naan turn a nice golden color.
coconut oil/butter, for frying
5. Heat the oven to 140°F (70°C) and keep the
bread warm while you make more.
sea salt
6. Melt the butter and stir in the freshly
squeezed garlic. Apply the melted butter on
the bread pieces using a brush and sprinkle
flaked salt on top.
Garlic butter 7. Pour the rest of the garlic butter in a bowl
and dip pieces of bread in it.
50 grams butter
2 garlic cloves, minced

18
BREADS
Peanut Butter Bread

- 250 grams (1Cup) Peanut 1. Whisk all the ingredients together

Butter (Natural and with no 2. Butter a loaf tin
added sugar)
3. Pour in the batter and bake at 170C/350F
- 3 Eggs
for 25 minutes or till the toothpick comes
clean
- 1 Tsp Vinegar
4. Allow to cool and then remove from the
loaf tin
- 1/2 Tsp Baking Soda 5. Slice and Serve
- 1 Tsp Stevia Powder (or to

taste) Macros for 1 serving
- a pinch of salt • Calories: 86

• Net Carbs: 2g
- Butter for greasing • Carbs: 3g
• Fat: 7g
• Protein: 4g
• Fiber: 1g
Recipe makes 20 servings or 20 slices
19
BREAKFAST
Almond Waffles
- 50 grams Almond Flour 1. Mix all the ingredients together

2. Pour into waffle machine
- 20 grams Cheddar Cheese
3. Serve once cooked
- 4 Tbsp Heavy Cream
- 1/2 Tsp Baking Powder
- 1/4 Tsp Salt
- 1/4 Tsp Stevia
- 1 Egg
20
BREAKFAST
Caprese Omelet
1 tablespoons olive oil 1. Crack the eggs into a mixing bowl, add salt and
black pepper to your liking. Whisk well with a
fork until fully combined. Add basil and stir.
3 eggs
2. Cut the tomatoes in halves or slices. Dice or
slice the cheese.
50 g cherry tomatoes cut in halves
or tomatoes cut in slices 3. Heat oil in a large frying pan. Fry the tomatoes
for a few minutes.
½ tablespoon fresh basil or dried 4. Pour the egg batter on top of the tomatoes.
basil Wait until the batter is slightly firm before adding
the mozzarella cheese.
75 g fresh mozzarella cheese
5. Lower the heat and let the omelet set. Serve
right away and enjoy!
salt and pepper
21
BREAKFAST
Cheese Pancakes
2 eggs 1) Blend all ingredients for the batter in a
100 grams cottage cheese bowl with a spoon or a big fork.
½ tablespoon ground psyllium 2) Let expand for 5 minutes or more.

husk powder 3) Heat butter or oil in a frying pan. Fry the
30 g butter or coconut oil pancakes on medium heat for 3–4
minutes on each side. Flip very carefully.
Be sure not to let the cottage cheese
lumps stick to the pan as they melt.
Serve with blueberries or other berries, and
heavy cream whipped until soft peaks form.
22
BREAKFAST
Cloud Eggs
2 Eggs Video: Headbanger's Recipe

1. Separate the eggs
2. Whisk the whites to stuff peaks after seasoning
50 grams Parmesan Cheese with salt and add a drop or 2 of lime to help
stiffen
3. Fold in the parsley and cheese into the egg
whites gently
Parsley (optional) 4. Place on a parchment sheet on a baking tray
and make 2 clouds spooning a dip in the center
for the yolks
5. Bake at 200 C for 3 minutes
Salt
6. Add the egg yolks in the hollow section of the
whites and bake for 3 minutes more
7. Garnish with some cheese and parsley
23
BREAKFAST
Egg Muffins
6 eggs 1. Preheat the oven to 350°F (175°C).

2. Chop onion and meat.
1 onion, finely chopped
3. Whisk the eggs together with seasoning
and pesto. Add the cheese and stir.
150 g salami or cooked chick-
4. Place the batter in muffin forms and add
en shredded
bacon, chorizo or salami.
salt and pepper 5. Bake for 15–20 minutes, depending on
the size of the muffin form
75 g shredded cheese
24
BREAKFAST
Fast & Easy Peanut Butter Coffee
1 tablespoon peanut butter 1) Grab a microwave safe container and add the
unsweetened chocolate.
2) Add peanut butter, coconut oil, and sweetener
1 square dark chocolate
to your chocolate.
3) Microwave for 1 minute and stir.
1 tablespoon coconut oil
4) Pour the mixture into your small cups and freeze.
5) Add frozen bits to the bottom of your mug and
3 drops liquid stevia (optional) pour your coffee on top. Stir and enjoy!
25
BREAKFAST
Frittata
12 large eggs 1) Microwave frozen spinach for 3-4 minutes.

Squeeze the spinach with your hands and
drain of as much water as you can. Set aside.
9 ounces spinach 2) Pre-heat oven to 375F. Mix together all of the
eggs, olive oil, and spices.
1 ounce pepperoni 3) Add in the ricotta, parmesan, and spinach.

When adding the spinach, break it apart into
small pieces.
5 ounces mozzarella cheese
4) Pour the mixture into a cast iron skillet, then
1 teaspoon minced garlic sprinkle mozzarella cheese over the top. Add
pepperoni on top of that.
½ cup fresh ricotta cheese 5) Bake for 30 minutes. Remove from the oven,
slice, and serve!
½ cup grated Parmesan

cheese
4 tablespoons olive oil
¼ teaspoon nutmeg
Salt and pepper to taste

26
BREAKFAST
Khagina (Scrambled Eggs)
1) In a cooking pot, heat oil and sauté sliced
• Eggs 6 – 8
onions until they are golden brown.
2) In a bowl, add eggs, salt, sliced green chilies,
• Onions 4 sliced whole red chilies and turmeric powder and
beat together.
3) Add the beaten egg mixture to fried onion
• Green chilies 6 sliced and stir continuously on medium flame, until it
dries out a bit.
4) Anday ka Khageena is ready to serve.
• Whole red chilies 8 or to
taste
• Coriander 1/2 bunch

(chopped)
• Butter as required
• Turmeric powder 1/2 tsp
• Salt to taste
27
BREAKFAST
Lemon Poppyseed Muffins
• ¾ cup almond flour 1) Pre-heat oven to 350F. In a bowl, combine al-

mond flour, flaxseed meal, erythritol, and poppy
seeds together.
• ¼ cup golden flaxseed meal 2) Stir in the melted butter, eggs, and heavy cream
until smooth. Then add the baking powder, vanil-
la, stevia, lemon zest, and lemon juice. Mix again
• 1/3 cup erythritol
until well combined.
3) Measure the batter out equally between 12 cup-
• 1 teaspoon baking powder
cake molds. Bake for 18-20 minutes or until slight
browning appears.
• 2 tablespoons poppy seeds
4) Remove from the oven and let cool for about 10
minutes on the counter. Slice and serve!
• ¼ cup salted butter, melted
• ¼ cup heavy cream
• 3 large eggs
• Zest of 2 lemons
• 3 tablespoons lemon juice
• 1 teaspoon vanilla extract
• 25 drops liquid Stevia

28
BREAKFAST
Omelets
- 2 Eggs • For masala omelet, beat the eggs with salt and
pepper. Add the spices, onion, coriander and
- Salt and pepper green chilli. Fry in butter in a hot non stick pan.
-Butter • For mushroom omelet: When the omelet begins to

cook and get firm, but still has a little raw egg on
For Masala Omelet:
to, mushrooms, cheese and onion on top
• Red Chilli Powder
(optional). Using a spatula, carefully ease around
• Turmeric
the edges of the omelet, and then fold it over in
• Green Chilly Chopped
half. When it starts to turn golden brown under-
• 10 grams of onion
neath, remove the pan from the heat and slide
• Coriander
the omelet on to a plate.
For mushroom omelet: • For cheese omelet, Whisk the eggs until smooth
• 2 mushrooms and slightly frothy. Blend in half of the shredded
• 10 grams of onion cheddar. Salt and pepper to taste. Melt the butter
• Cheese (optional) in a hot frying pan. Pour in the egg mixture and let
it set for a few minutes. Lower the heat and con-
For cheese omelet, tinue to cook until the egg mixture is almost
• 80 grams shredded cheddar cooked through. Add the remaining shredded
cheese
cheese. Fold and serve immediately.
Spinach, Onion, and Goat • For Spinach, Onion, and Goat Cheese Omelette:
Cheese Omelette Slice onion into long strips. Saute in butter until car-
• ¼ medium onion
amelized. Add spinach to pan and allow to wilt.
• 2 cups spinach
Remove vegetables from the pan. Mix eggs,
• 2 tablespoons heavy cream
cream, and salt and pepper together in a con-
• 1 ounce goat cheese
tainer. Pour egg mixture into the pan and allow to
• Salt and pepper to taste
cook over medium-low heat. Once edges of
omelette begin to set, spoon spinach and onions
over 1/2 of the omelette. Crumble goat cheese
over the spinach. As the top of the omelette be-
gins to set, fold over the omelette and serve!
29
BREAKFAST
Tawa Keema
In a pot, add cooking oil, onion, green chili,

• Butter ½ cup
white cumin and fry it. Now add ginger & garlic
• Onions (chopped) 1 piece
• Green Chili 6 pieces paste and fry it again. Next, add mutton
• White Cumin 1 tbsp
mince, tomatoes, salt, turmeric, red chili, black
• Ginger & Garlic Paste 2 tbsp
• Beef Mince (handmade) 1kg pepper powder, cumin powder and cook it for
• Tomato (cube cutting) 4 piec-
30-35 minutes. After it’s cooked, add lemon
es
• Salt as per taste and butter. Use green coriander, green chili,
• Turmeric 1 tbsp
tomatoes for garnishing. Your Tasty Tawa Kee-
• Red Chili (crushed) 3 tbsp
• Coriander Powder 1 tbsp ma is now ready to serve.
• Hot Spices Powder 1 tbsp
• Black Pepper Powder 1 tsp
• Cumin Powder 1 tsp
• Lemon 1 piece
• Green Coriander for garnishing
• Green Chili for garnishing
30
FAT BOMBS
Cinnamon and cardamom fat

bombs
• 75 g unsalted butter • Mix all ingredients in a mixing bowl
• Form into ping-pong ball sized bites

• 5 tablespoons unsweetened
shredded coconut • Refrigerate to set

• 1 pinch ground cardamom
(green)
• ¼ teaspoon vanilla extract
• 2 pinches ground cinnamon
• YIELD:10 servings
• CALORIES PER SERVING: 80
• FAT PER SERVING: 8.6g
• CARBS PER SERVING: 1g
• PROTEIN PER SERVING: 0.3
31
FAT BOMBS
CHOCOLATE CHUNK CREAM

CHEESE BITES
• 1/2 cup butter • Mix all ingredients in a mixing bowl
• Form into ping-pong ball sized bites

• 8 oz. cream cheese
• Refrigerate to set
• 2 tbsp Stevia powder
• 4 oz. dark chocolate,

roughly chopped
• Vanilla Essence
• CALORIES PER SERVING:190
• FAT PER SERVING:19
• CARBS PER SERVING:1
• PROTEIN PER SERVING:2
32
FAT BOMBS
Neapolitan Fat Bombs

• ½ cup butter • 1. In a bowl, combine butter, coconut oil,

sour cream, cream cheese, erythritol,
• ½ cup coconut oil and liquid stevia.
• Using an immersion blender, blend to-
• ½ cup sour cream gether the ingredients into a smooth mix-
ture.
• ½ cup cream cheese
• Divide the mixture into 3 different bowls.
Add cocoa powder to one bowl, straw-
• 2 tablespoons erythritol
berries to another bowl, and vanilla to the
• 25 drops liquid Stevia last bowl.
• Mix together all of the ingredients again
• 2 tablespoons cocoa pow- using an immersion blender. Separate the
chocolate mixture into a container with a
der spout.
• Pour chocolate mixture into mold. Place
• 1 teaspoon vanilla extract in freezer for 30 minutes, then repeat with
the vanilla mixture. Alternatively,. You can
• 2 medium strawberries pour the mixture in a greased dish.
• Freeze vanilla mixture for 30 minutes, then
repeat process with strawberry mixture.
Freeze again for at least 1 hour.
• Once they’re completely frozen, remove
from the molds and enjoy! If you used a
dish then simply cut into squares
• This makes a total of 24 Neapolitan Fat Bombs. Each fat bomb comes out
to be 102.71 Calories, 10.99g Fats, 0.66g Net Carbs, and 0.51g Protein.
33
FAT BOMBS
Peanut Butter Fat Bombs
• 2 tbsp butter
• Put all the ingredients into microwave for
30 seconds.
• 4 Tbsp all natural peanut
butter • Pour into mini cupcake tins and freeze.
• 3 Tbsp cocoa powder
• 3 Packets Stevia
• 1 1/2 Tbsp cream cheese
• 1 Tsp vanilla extract
• FAT PER SERVING: 6
• CARBS PER SERVING: 2
• PROTEIN PER SERVING: 1.5
34
FAT BOMBS
Vanilla Cheesecake Fat Bombs
250 grams of Cream Cheese  Put the cream cheese, vanilla and stevia
in a mixer or put in a bowl and mix with a
Two Teaspoons of Vanilla Ex- hand mixer on low speed for 2 minutes,
tract pausing to scrape down the sides of the
Three sachets of Stevia bowl with a spatula, so as to achieve a
smooth consistent texture.
200ml of Heavy Cream  Add half of the Heavy Cream and mix for
another 2 minutes. Let the bowl sit for 3-5
minutes as erythritol in its granulated form
requires a little extra time to dissolve.
 Add the other half of the Heavy Cream

and mix on medium speed for 3 minutes
until the mixture is thick with firm peaks.
 Gently spoon the mixture into a piping

bag and pipe into mini cupcake liners.
Set in the fridge for at least 1 hour before
enjoying.
• FAT PER SERVING: 7.4
• CARBS PER SERVING: 0
• PROTEIN PER SERVING: 0
35
SOUPS
Cream of Mushroom soup

• - 300 grams Mushrooms 1. Separate the mushrooms tops and the stalks
(Better use a variety of and slice the mushrooms and set aside.
mushrooms) 2. Rough chop 250 grams mushrooms and
• - 10 grams Garlic pan fry in butter and olive oil with salt, pepper
• - 100 ml cream and cayenne till brown and crispy
• - Salt 3. In a large saucepan heat some olive oil and

butter and fry the garlic.
• - Pepper
4. Once the garlic starts to brown add the
• - Cayenne Pepper
mushroom stalks and a handful of the sliced
• - Paprika mushrooms
• - 2 Tbsp Butter 5. Season with a stock cube, pepper, paprika
• - 1 Tbsp Olive Oil and cayenne. Mix well
6. Once the mushrooms release their water
add about 300 ml of water
7. Blend the mixture in a blender till smooth
8. In the same pan heat 1 tbsp of butter and
fry the rest of the 50 grams mushrooms
9. Once they release their water add in the
blended mixture through a fine sieve.
10. Bring the mixture to a simmer and once
the mushrooms are cooked through add the
cream and turn off the stove
11. Garnish with cheese, the fried mushrooms
and fresh basil.
36
SOUPS
Egg drop Soup

• 1 ½ cups chicken broth 1) Put a pan on the stove and turn it to
• 1 tablespoon butter medium-high heat. Add the chicken broth,
and butter to the pan.
• 2 large eggs
1) Bring the broth to a boil, add the chili garlic
• 1 teaspoon chili garlic paste and salt and stir. Turn the stove off.
paste
2) Beat the eggs and pour into the steaming
• Salt broth, stirring and letting sit for a moment.
• Chili flakes Sprinkle chili flakes on top and Serve.
37
SOUPS
Mulligatawny
• 10 cups chicken broth 1. Combine the broth, curry powder, turkey

• 1 1/2 Tbsp curry powder or chicken, celery root rice, and apple ci-
der in a large soup pot.
• 5 cups chopped chicken,
cooked Bring to a boil and simmer for 30 minutes.
• 3 cups celery root, riced Add the sweetener, sour cream, and fresh
or chopped finely parsley and stir well.
• 1/4 cup apple cider or Taste and season with salt and pepper as
juice necessary.
• 1 Tbsp Stevia Serve hot.
• 1/2 cup sour cream

• 1/4 cup fresh parsley,
chopped
38
SOUPS
Peanut Mushroom soup

• ½ yellow onion 1. Roast the peanuts in oven until they are

• 225 g mushrooms dark brown. Chop them coarsely
• 60 g butter 2. Fry onions and mushrooms in a pot until

they turn golden. Add salt and pepper and
• ½ teaspoon dried thyme
sprinkle thyme on top.
• 25 ml vinegar
3. Add cheese, and water. Stir. Bring to a boil
• 100 g cream cheese for a few minutes and then lower the heat
• 250 ml water to medium and let simmer for 15 minutes.
• ½ teaspoon salt 4. Add vinegar, oil, parsley, salt and pepper in

to it and keep it simmering until the oil is
• 1⁄8 teaspoon ground
merged in it.
black pepper
5. Whisk the heavy cream until soft peaks
• 2 egg yolks
form. Add yolks and mix well.
• 125 ml heavy whipping
6. Fold in the egg cream into the soup without
cream
boiling it further. Serve with a spoonful of ol-
• 50 g peanuts ive oil and roasted peanuts.
• Olive oil
39
SOUPS
Roasted Cauliflower Soup

• 2 tablespoons olive oil 1. Preheat oven to 380F.

• 1 onion, finely chopped 2. Place onion and cauliflower in a large oven
• 1 large head cauliflower, proof dish and drizzle with olive oil.
broken into pieces 3. Sprinkle with some salt and pepper.
• 3 cups chicken stock 4. Roast until golden.
• 1 cup cream 5. Place the cauliflower and onions in a large
• salt and pepper to taste pot and add stock.
6. Bring to a boil.
7. Let it boil 5 minutes, add cream and season
with salt and pepper.
8. Pure in a blender and serve with a little ol-
ive oil and some pepper.
40
SIDES
SIDES
Breadsticks
Bread Stick Base 1) Pre-heat oven to 400F. Mix together egg
• 2 cups Mozzarella Cheese and cream cheese until slightly combined.
(~8 oz.) In another bowl, combine all the dry ingre-
dients.
• 3/4 cup Almond Flour
2) Measure out the mozzarella cheese and
• 1 tbsp. Psyllium Husk Pow-
microwave in 20 second intervals until siz-
der
zling.
• 3 tbsp. Cream Cheese (~1.5
3) Add the egg, cream cheese, and dry in-
oz.)
gredients into the mozzarella cheese and
• 1 large Egg mix together.
• 1 tsp. Baking Powder 4) Using your hands, knead the dough togeth-
Italian Style er and press flat on a silpat.
• 2 tbsp. Italian Seasoning 5) Transfer the dough to some foil so that you
can use a pizza cutter on it, then season
• 1 tsp. Salt
the dough with the flavorings you like.
• 1 tsp. Pepper
6) Bake 13-15 minutes on top rack until crisp.
Extra Cheesy
7) Serve while warm!
• 1 tsp. Garlic Powder
• 1 tsp. Onion Powder
• 3 oz. Cheddar Cheese
• 1/4 cup Parmesan Cheese
41
SIDES
Cheddar Garlic Biscuits

• 4½ tablespoons of butter, 1) Preheat oven to 400 degrees and grease
melted and cooled muffin pan.
• ⅓ cup coconut flour 2) Combine melted butter (I cool mine by
• 2 tablespoons full fat sour popping the bowl in the fridge for 5 min),
cream eggs, salt, and sour cream then whisk to-
gether.
• 4 eggs
3) Add coconut flour, baking powder, garlic
• ¼ teaspoon salt
cloves, and Italian seasoning to the mixture
• ¼ teaspoon baking powder and stir until combined.
• 2 garlic cloves, minced 4) Stir in cheese.
• 1 tablespoon Italian sea- 5) Drop batter by spoonfuls into 12 greased
soning muffin tins.
• 1½ cup sharp shredded 6) Bake for 15 minutes or until tops are slightly
cheddar cheese, shredded brown
42
SIDES
Cheese Chips
• 1 ½ cups shredded ched- 1) Preheat your oven to 425F.
dar cheese 2) Create 2 Tbsp. mounds of cheddar cheese
• 3 tablespoons ground flax- on a silicone non-stick pad.
seed meal 3) Spread out a pinch of flax seed over each
• Seasonings of Your Choice chip until you use up all 3 Tbsp. of it. Try to
distribute it evenly.
4) Add the seasonings of your choice to each
chip.
5) Bake for 10 minutes and remove from the
oven.
6) Let them cool and transfer them to a plate.
Enjoy!
43
SIDES
Cheesy Eggplant
Eggplant - 250 grams Slice egg plant length wise. Sprinkle salt
and sprinkle red chili flakes ,drizzle olive
Olive oil —1 tbsp oil and steam in non stick pan until well
done and slightly brown. Then assem-
Salt — as per taste ble all egg plant slices in middle of pan
and put mozzarella cheese n steam un-
Red-Chili Flakes - as per til its melted. Sprinkle bit of mixed herbs.
taste
Mozzarella Cheese — 4
Mixed herb—1 tsp

44
SIDES
Cottage Cheese & Zucchini

Salad
Lettuce leaves Take a bunch of lettuce and green salad
leaves and chop roughly. Sprinkle some
Green salad leaves
salt and keep aside.
Zucchini
In a pan stir fry diced zucchini , capsicum,
Capsicum sliced almonds and cottage cheese cubes
Cottage cheese cubes in coconut or olive oil. Sprinkle salt and
peppers and red chilli flakes. Add to the
Almonds leaves bowl.
Coconut or olive oil
For dressing:
salt
Take fresh cream and add vinegar, yellow
Black pepper mustard, dash of hot sauce, salt pepper,
Chili flakes red chili flakes and some mint.
Dressing:
1 tbsp fresh cream
1 tsp vinegar
Half tsp yellow mustard
dash of hot sauce
1 tsp salt
1 tsp red chili flakes
Few mint leaves

45
SIDES
Cucumber Chips
• 2 medium cucumbers or 1) lice cucumber very thin. Use a mandolin
3 small ones slicer for best results.
• 1 tablespoon olive oil or 2) Remove excess moisture from slices using a
avocado oil paper towel.
• 2 teaspoons apple cider 3) Put cucumber slices in a large bowl and
vinegar or vinegar of toss with oil, vinegar, and salt.
choice (omit for regular 4) For dehydrator: Place slices on trays and
chips) dry at 125-135°F for 10-12 hours or until crispy.
• 1 teaspoon sea salt 5) For oven: Place slices on parchment lined
baking tray. Dry at 175°F for 3-4 hours or until
crispy.
6) Allow slices to cool before serving.
Note: If using foil lined pans, don't cut the cu-

cumbers too thin and be sure to flip half-way
so they can be removed easier.
46
SIDES
Garlic Parmesan Green Beans

• 1 pound fresh green beans, 1) Fill a large bowl with water and ice and
stems removed set it aside for blanching the green
• 1 tablespoon unsalted butter beans
• 1 tablespoon olive oil 2) Bring water to a rolling boil in a large pot
• 1 tablespoon grated Parme- 3) Add your beans to the boiling water

san cheese and steam for 3 to 4 minutes
• 2 cloves garlic, minced 4) Immediately drain the green beans and

add them to the ice water to complete-
• 1 teaspoon salt
ly cool
• ½ teaspoon black pepper
5) While the beans are cooling, melt butter
in another pan over medium heat. Add
olive oil and garlic.
6) Drain the green beans and rest them on
paper towels.
7) Once the garlic begins to sizzle, add the
green beans to the pan and toss to
coat in the oils.
8) Season with salt and pepper to taste
and remove from heat.
9) Add the parmesan cheese and add
47
SIDES
Garlic Parmesan Croutons

• ½ cup almond flour 1) Heat oven to 350°F and line a baking

• 4 teaspoons psyllium husk sheet with parchment. Combine almond
fiber flour, psyllium fiber, baking powder, garlic
and salt in a large mixing bowl and stir un-
• 1 teaspoon baking pow-
til uniform.
der
2) Add egg whites to the dry mixture and
• ½ teaspoon garlic powder
stir.
• ¼ teaspoon salt
3) Work the dough with a spatula or your
• 2 large egg whites hands until it is a thick, slightly sticky con-
• 1 tablespoon avocado oil sistently.
• 1 tablespoon grated Par- 4) Divide dough into two balls and place on
mesan cheese the parchment. They will already begin to
become drier as you continue to work
with them so move quickly!
5) Flatten each dough ball slightly and bake
for 10 minutes or until the dough seems
firm but not crusted on the edges.
6) Cut each portion in half, like a burger
bun, and then each sliced into squares.
This should yield about 9 croutons per sec-
tion of dough.
7) Drizzle croutons with oil and sprinkle with
Parmesan cheese then return to oven un-
til the cheese has melted and browned.
8) Cool and serve on keto salads or soups!
48
SIDES
Fathead Crackers
• 100 grams Shredded 1. Microwave the mozzarella and cream
Mozzarella Cheese cheese for 1 minute
• 40 grams Cream Cheese 2. Add the salt, pepper and parsley and mix
• 50 grams Almond flour well
• Salt & Pepper 3. Add in the almond flour and form a dough
• Fresh Parsley 4. Using 2 sheets of parchment paper roll the

dough nice and thin
5. Bake for 10 minutes at 200C or till golden
brown.
6. Allow to cook on a baking rack and then
cut and serve hot.
49
SIDES
Mixed Green Salad

• 2 ounces mixed greens Mix all the ingredients until well dressed. Serve.
• 3 tablespoons roasted
pine nuts
• 2 tablespoons Raspber-
ry Vinaigrette (recipe in
condiments section)
• 2 tablespoons shaved
Parmesan
• 1 cup chicken, cubed
and cooked
50
SIDES
Pesto Crackers
1 ¼ cups almond flour Preheat oven to 325 degrees Fahrenheit. Line
¼ teaspoon ground black a cookie sheet with parchment paper.
pepper In a medium bowl, combine almond flour,
½ teaspoon salt pepper, salt and baking powder and whisk
until smooth.
½ teaspoon baking pow-
der Add basil, cayenne, and garlic and stir until
evenly combined.
¼ teaspoon dried basil
Next, add in the pesto and whisk until the
Pinch of cayenne pepper
dough forms into coarse crumbs.
1 clove garlic, pressed
Cut the butter into the cracker mixture with a
2 tablespoons basil pesto fork or your fingers until the dough forms into a
3 tablespoons butter ball.
Transfer the dough onto the prepared cookie
sheet and spread out the dough thinly until it’s
about 1 ½ mm thick. Make sure the thickness
is the same throughout so that the crackers
bake evenly.
Place the pan in the preheated oven and
bake for 14-17 minutes until light golden
brown in color.
Once the dough has finished baking, remove
it from the oven.
Cut into crackers of the desired size or break
into pieces.
51
SIDES
Pizza Chips
7) 6 ounces sliced pepper- 1) Preheat oven to 400°F. Take out some
oni cookie sheets. You may need 2-3.
8) 5.25 ounces mozzarella 2) Arrange pepperoni’s in batches of 4, so
cheese, shredded they are close together.
3) Bake them for about 5 minutes until they
are semi crispy and the grease is coming
out of them. If they move out of place just
arrange them back together.
4) Sprinkle the cheese on top. Bake for anoth-
er 3 minutes, or until the cheese is melted
and a little crisp.
5) Lay the chips onto paper towels to soak up
any excess grease.
6) Let sit for 3-4 minutes to cool off and crisp
up even more. Serve with marinara!
52
SIDES
Tater Tots
• 1 medium head cauli- 1) Cut cauliflower head into florets. Steam until
flower tender. Pulse in food processor until it resem-
• ¼ cup grated Parmesan bles mashed potatoes.
cheese 2) Let cauliflower cool, then put into a dish
• 2 ounces mozzarella cloth and wring out any excess water.
cheese, shredded 3) Add cheese, egg, and spices. Mix together
• 1 large egg until mixture is thickened and can be
worked with. Add 1 tsp. extra psyllium husk
• ½ teaspoon onion pow-
powder at a time if needed.
der
4) Roll batter into tater tots, then heat oil. Fry 6-
• ½ teaspoon garlic pow-
9 at a time, flipping as they brown on each
der
side.
• 2 teaspoons psyllium husk
5) Lay on paper towels to cool, then serve.
powder
• 1 cup keto approved oil
for frying
53
5 Minute Pizza
Pizza Crust • In a bowl or container, use an immersion blend-

er to mix together all pizza crust ingredients.
• 2 large Eggs
• Heat frying oil in a pan until hot, then spoon the
• 2 tbsp. Parmesan Cheese
mixture into the pan. Spread out into a circle.
• 1 tbsp. Psyllium Husk Powder
• Once edges are browned, flip and cook for 30-
• 1/2 tsp. Italian Seasoning 60 seconds on the other side. Turn the stove off,
• Salt to Taste and turn the broiler on.
• 2 tsp. Frying Oil • Add tomato sauce and cheese, then broil for 1
-2 minutes or until cheese is bubbling.
Toppings
• 1.5 oz. Mozzarella Cheese
• 3 tbsp. Rao's Tomato Sauce
• 1 tbsp. Freshly Chopped Basil
54
BBQ Chicken Pizza (Dairy Free Crust)

Dairy Free Pizza Crust • Pre-heat oven to 425F. Use an immersion
blender to combine all ingredients for the crust
• 6 large Eggs
until thick.
• 6 tbsp. Parmesan Cheese (omit
• Spread dough out on a silpat using a silicone
for 2 tsp. coconut flour if going
spatula into the shape you want. Bake on the
dairy free)
top rack for 10 minutes.
• 3 tbsp. Psyllium Husk Powder
• Flip the pizza over and top with favorite top-
• 1 1/2 tsp. Italian Seasoning pings.
• Salt and Pepper to Taste • Broil for an additional 3 minutes.
Toppings
• 4 oz. Cheddar Cheese
• 6 oz. Rotisserie Chicken, shredded
• 1 tbsp. Mayonnaise
• 4 tbsp. BBQ Sauce
• 4 tbsp. Pizza Sauce
55
Bhindi Masala
• 150 Grams Okra/Lady 1. Wash and dry the okra very thoroughly en-
Fingers suring it is dry
• Salt 2. Chop the okra into small pieces
• 1/4 Tsp Turmeric 3. Heat 2 tbsp olive oil in the pan and add the
• 1/4 Tsp Kashmiri Red Chili okra, season with salt and cover and cook
Powder for 2 minutes
• 1/4 Tsp Coriander Pow- 4. Give the okra a good stir and cover and
der cook for further 2 minutes
• 1/4 Tsp Cumin Powder 5. Add in the spices and cook till soft. 6. Serve
with keto chapati.
• 3 Tbsp Olive Oil
56
Buffalo Chicken Crust Pizza

1 pound boneless and skinless 1) Preheat oven to 400°F. Grind up the chicken
chicken thighs thighs using the blade attachment on a food
processor. Transfer to a large mixing bowl. Add
1 cup shredded mozzarella ½ cup of shredded mozzarella, egg, oregano,
pepper, and salt to the mixing bowl. Mix the
chicken crust together until all of the shredded
1 large egg
cheese is mixed well.
2) Lay a piece of parchment paper across the top
1 teaspoon dried oregano of a pizza pan. Spread the chicken out with the
back of a spoon until it's about ¼ of an inch
thick and in the shape that you'd like. Bake for
¼ teaspoon black pepper
25 minutes, or until the crust is cooked through
and starting to brown on top.
¼ teaspoon salt 3) While the crust is cooking, melt the butter in a
skillet. Finely dice the celery and cook until it
wilts and starts to brown.
2 tablespoons butter
4) In a small bowl mix the sour cream and two ta-
blespoons of Red Hot sauce.
1 stalk (64 g) celery
5) Once the crust is finished, remove it from the ov-
en.
1 tablespoon sour cream 6) Spread the sauce mixture over the base of the
crust, then layer with the cooked celery, re-
maining ½ cup of mozzarella, and the blue
3 tablespoons Red Hot sauce cheese crumbles.
7) Cook for another 10 minutes, until the cheese is
1 ounce blue cheese crumbles melted and starts to brown. I like to switch the
oven to broil for the last few minutes, but you
have to watch it very carefully! Drizzle Red Hot
1 stalk (12 g) green onion sauce across the top, and serve.
57
Bunless Burger
• 42 oz. Ground Beef (80% • Cube Cheddar Cheese
meat/20% fat) • Combine beef, eggs, cheddar, bacon and
• 2.5 oz. Cheddar Cheese, cubed seasonings with hands, make 6 oz. patties
• 1 Tbsp Worcestershire Sauce • Cook patties to desired temperature on skillet,
griddle or grill
• 1 Tbsp Almond Meal (optional)
• Top burger with cheddar cheese
• To Taste Salt, pepper, garlic pow-
der and onion powder • Put some pickles on top
• Pickles • Now you can have it as it is or wrap it up in let-
tuce. You can also put a fry egg on the top.
• Lettuce
And then there is always the option of keto
• 2 Large eggs buns. Enjoy!
58
Butter Chicken
• - 250 grams boneless chicken legs 1. Chop the chicken into bite size pieces and
and thighs marinate with ghee, salt, Tandoori Masala and
• - 100 ml fresh cream lime juice
2. Melt 10 grams of butter on a high heat and
• - 50 grams butter
sauté the chicken.
• - 1 Tbsp Ghee
3. Once caramelized and cooked, set aside.
• - 2 Tsp Tandoori Masala
4. In the same pan melt 30 grams of butter
• - 1 Onion blitzed into a paste
5. Add the onion paste and ginger garlic paste
• - 1 Tsp ginger garlic paste and cook for 2 minutes
• - Juice of half a lime 6. Add the resting juices and oils from the pre
• - Fresh Coriander cooked chicken
• - Salt to Taste 7. Cook for 1 minute and add the chicken
• - Kasuri Methi/Fenugreek Leaves 8. Add the fenugreek or kasuri methi

9. Add the fresh cream and turn off the gas
10. Garnish with coriander and the remaining
butter.
11. Serve however you like!
59
Cauliflower Mac and Cheese

• - 500 grams Cauliflower 1. Chop and sweat the onions in a pan with the garlic
butter
• - 100 grams beef mince
(Chopped) 2. Add in the mince and chilly flakes
• - 1 Small Onion 3. Fry until all the water is dried out and set aside
• - Red Chilly Flakes 4. Cut the cauliflower florets off the stalks, season with
salt and microwave for 5 minutes
• - 300 ml Heavy Whipping
Cream 5. Melt 50 grams of butter in a saucepan and add in
the garlic powder, cayenne, pepper, fresh thyme and
• - 150 grams of Cheese - 50
stock cube
grams Butter
6. Once the butter has melted and everything is well
• - Fresh Thyme
mixed in, add the cream and mix vigorously together
• - Cayenne Pepper
7. Add in 100 grams of your favorite cheese and cook
• - 1/2 Chicken Stock Cube till fully melted into the sauce.
• - Fresh Pepper 8. Finish the sauce with fresh pepper
• - Garlic Powder - 1 Tsp 9. Mix together the cauliflower, ham and onions and
• - Garlic Butter - 25 grams cheese sauce in a bowl.
10. Put the mixture into casserole and top with
crushed pine nuts and the remaining cheese
11. Bake for 10-12 minutes in the oven and then broil
for 2 minutes
12. Serve!
60
Cauliflower Rice
• - 1 Cauliflower Video: Headbanger's Kitchen
• - Water 1. Using a food processor blitz the cauliflower
• - Salt or Stock Cube. till it's a consistency of cous cous. You can
also use a grater or the grater attachment
in the food processor for a more 'rice' like
shape.
2. Cook the cauliflower with water till it is ten-
der and season with salt or a stock cube
3. Cauliflower rice. Done!
61
Chapli Kabab
• Beef Mince ½ kg In a bowl, add beef mince, whole spice powder,
• Whole spices powder 1 tsp Green green chilies, salt, red chili flakes, coriander seeds,
coriander leaves, onion, egg and butter. Mix well.
chilies chopped 3-4
Refrigerate mixture for 10-20 minutes. - Before fry-
• Salt 1 ½ tsp or to taste ing add tomatoes, mix well. Make patty and fry
• Chili flakes 2 tsp each side for 4-5 min on low flame until it done.
Avoid turning sides in between.
• Coriander seeds roasted &
crushed 1 tbsp
• Coriander leaves ½ cup
• Onions chopped ½ cup
• Egg 1
• Butter 2 tbsp
• Butter or any other keto oil for dry-
ing
62
Cheeseburger Loaf
For the ground beef filling: For the ground beef filling:
• 12 ounces ground beef 1) Preheat oven to 375°F. Have two pieces of
• 1 medium onion, finely parchment paper that are about 18 inches
chopped
long, a rolling pin, and a baking sheet set
• 1 clove garlic, crushed aside. An insulated baking sheet works best
• 2 tea- for this recipe, but other baking sheets will
spoon Worcestershire
work as well. Heat a large skillet over medium
Sauce
heat, add ground beef and break up into
• ½ teaspoon salt
small pieces using a spoon. Cook beef, stirring
• ¼ teaspoon pepper
occasionally until browned throughout.
For the dough:
2) Remove beef from pan and place onto a
• 1 ½ cups almond
flour, superfine plate using a slotted spoon. Set beef aside for
• ½ teaspoons xanthan later. Discard all but about a tablespoon of
gum the grease from the skillet.
• 1 ½ teaspoons baking 3) Place skillet over medium heat and add the
powder
onion. Cook onion, stirring occasionally until
• 1 large egg soft and edges are brown. Stir in the garlic
• 1 ½ cups part-skim moz- and cook for 1 minute.
zarella cheese, finely
grated 4) Add the beef back into the skillet with the on-
For the assembly: ions and the garlic. Stir in the Worcestershire
• ¼ whole red onion, sliced
sauce and cook until most of the sauce has
lengthwise evaporated. Stir in the salt and pepper. Re-
• 14 slices dill pickles move from heat. Taste and adjust seasoning
• 2 tablespoons yellow if necessary.
mustard ……………...Rest of the recipe on next page
• 1 ½ cups cheddar
cheese, grated
63
Cheeseburger Loaf
Directions
For the dough;
1. Simmer about 2 inches of water in the lower part of a double boiler using high heat.
Turn heat to low.
2. In the top part of the double boiler (while not over the water), whisk together the al-
mond flour, xanthan gum and baking powder. Stir in egg. Mixture will be very thick.
Stir in the mozzarella cheese.
3. Place the top part of the double boiler containing the almond flour and mozzarella
mixture over the bottom part with the simmering water. Heat the mixture, stirring fre-
quently, until the cheese melts and the mixture becomes a dough-like ball. Be care-
ful not to burn yourself with the hot bowl or the steam escaping from the bottom
part of the double boiler. I use a silicone mitt to hold the bowl while I stir.
4. Transfer the mozzarella dough to a piece of parchment paper. Knead it several
times to incorporate any stray almond flour into the dough and completely mix the
cheese and the almond flour. Pat the dough into an oval shape. Cover the dough
with a second piece of parchment and roll out into an oblong shape about 12 inch-
es by 15 inches. While rolling the dough out, you may need to straighten the top
parchment, then flip the dough over and straighten the bottom parchment. This
prevents wrinkles in the dough.
For the assembly:
1. Spread the ground beef mixture along the middle third of the dough lengthwise, be-
ing careful to leave about one third of the dough on both sides. Squirt a few table-
spoons of mustard over the ground beef. Layer the red onions and dill pickle slices
over the mustard. Top the mixture with the cheddar cheese.
2. Fold the sides of the dough over the filling and seal together with your fingers. If de-
sired crimp the seal with your fingers as you would the edge of a pie. Pinch the ends
of the pastry together. If desired, decorate the ends but pushing down with a fork.
Using a sharp knife, pierce the dough in several places to create holes for the steam
to release during baking.
3. Using the parchment paper under the loaf to assist you, slide the loaf onto a baking
sheet. Place the loaf in the oven. Bake in preheated oven for 25- 30 minutes or until
it is golden brown. Let loaf cool 5 minutes on the baking sheet, then transfer it to a
cutting board using the parchment. Gently remove parchment from underneath, if
desired. Tearing the parchment will make this process easier. Slice & serve hot.
64
Chicken Nuggets
Nuggets 1) Dry and slice the chicken into bite-size pieces.

• 24 oz. Chicken Thighs, cut 2) In a food processor, pulse all of the ingredients
for the crust.
• 1 large Egg
3) Put the crumbs in 1 bowl and a whisked egg in
• 1.5 oz. Pork Rinds
another. Dip the chicken in the egg, then the
• 1/4 cup Almond Meal crust, and lay on a greased baking sheet.
• 1/4 cup Flaxseed Meal 4) Bake at 400F for 15-18 minutes or until chicken is
• Zest 1 Lime cooked through, then make sauce by mixing
together all ingredients.
• 1/4 tsp. Salt
• 1/4 tsp. Pepper
• 1/4 tsp. Chili Powder
• 1/4 tsp. Paprika
• 1/8 tsp. Onion Powder
• 1/8 tsp. Garlic Powder
• 1/8 tsp. Cayenne Pepper
The Sauce
• 1/2 cup Mayonnaise
• 1/2 medium Hass Avocado
• 1/2 tsp. Red Chili Flakes
• 1 tbsp. Lime Juice
65
Chicken Tikka
• - 500 grams boneless chicken legs 1. Cut the chicken into big kebab size pieces
and thighs 2. Mix all the ingredients in a blow and make the
• - 15 grams melted butter marinade
• - 50 grams yoghurt (full fat and 3. Marinate the chicken for 2 hours or longer
hung) 4. Fry the kebabs in ghee in a frying pan or skewer
• - Salt them and put them in the oven at the highest
temperature for 15 minutes. Halfway through
• - 1/2 Tsp Red
baste with butter or ghee
• Chili Powder
5. Finally char the kebabs on the stove for that
• - 1/2 Tsp Garam Masala 'tandoor' flavour
• - 1/2 Tsp Coriander Powder 6. Serve with a slice of lime.
• 1 Tsp Fenugreek Leaves
• - A squeeze of lime
• Ghee/Butter for Basting/Frying
66
Chicken Wings—3 ways

Regular chicken wings: Regular chicken wings:

• 3 pounds (about 20 1) Put all of your chicken wings into a plastic bag
pieces) chicken drum-
sticks and wings and shake well to mix together the baking soda,
• ¼ cup butter baking powder, and salt.
• 1 teaspoon baking so-
da 2) Place all chicken wings on a wire rack and set in
• 2 teaspoons baking the fridge overnight.
powder
• 1 tablespoon salt 3) When ready, position a rack in the top middle
position and pre-heat your oven to 450F.
Butter Wings:
• 75ml Yogurt (5 Tbsp)
4) Bake for 20 minutes, then flip and bake for 15
• - 30grams Cream minutes or until very crisp.
Cheese (2 Tbsp)
• - Salt to taste
5) Toss with butter and cilantro, or your favorite
• - 1/4 Tsp Garlic Powder sauce.
• - 1/4 Tsp Chaat Masala
Butter Chicken Wings
• - Fresh Coriander
1) Mix everything in a bowl 2. Chill in the fridge for
Garlic Parmesan Wings 30 minutes 3. Serve
• Chicken Wings
Garlic Parmesan Wings
• - Salt & Pepper
• - Dried Oregano 1) Season the wings with salt, pepper, cayenne,
• Cayenne Pepper paprika, oregano, butter and lime juice
• - Smoked Paprika Pow-
der - Melted Butter 2) 2. Bake in the oven at 190C for 20-25 minutes
• - Lemon/Lime Juice
3) 3. Mix wings with hot sauce, garlic, parsley and
• - Garlic
Parmesan cheese.
• - Hot Sauce
• - Parsley 4) 4. Bake in the oven for 10-15 minutes at 200C
• - Parmesan Cheese
67
Chili Paneer
• - 250 grams Paneer/Cottage 1. Cut the paneer into big chunks, season with salt &
Cheese pepper.
• - 1 Onion Chopped in chunks 2. Fry till golden brown on either side and cut into bite
• - 1 Green Pepper/Capsicum size pieces
in chunks 3. Fry the ginger and garlic and green chili in a wok
• - Green Chilli 4. Add in the onions and capsicum
• - Ginger 5. Add in the vinegar, soya sauce, chili sauce and
some water
• - Garlic
6. Cook for 2 minutes and add in the paneer
• - Spring Onion Greens
7. Cook till all the liquid is dried up.
• - Salt & Pepper
8. Garnish with spring onion greens
• - Chilli Sauce
9. Serve HOT!
• - Vinegar
• - Butter/ghee
68
Cordon Bleu
Crumb Topping • Preheat oven to 350°F.

• 2 ounces almond flour • Mix almond meal, flaxseed meal, Parmesan
cheese, garlic, and 1/2 teaspoon of salt. Set
• ¼ cup flaxseed meal
aside.
• ½ cup Parmesan
• Take each chicken breast and halve them
cheese, shredded
lengthwise so that you have six pieces.
• ½ teaspoon salt
• Lay the chicken into a 9x13" casserole dish.
• ½ teaspoon garlic powder Season with salt and pepper.
Casserole • Place the slices of ham on top of the chicken.
• 2.3 pounds chicken breasts, about • Layer the Swiss cheese on top of the ham.
3 pieces
• Spread the pork rind mixture over the top of the
• Salt and black pepper to taste casserole. Drizzle on the melted butter and mix
• 8 slices ham, about 112 grams it into the crumb topping with a fork. The top-
ping will clump together somewhat.
• 8 slices Swiss cheese, about 152
grams • Bake the casserole uncovered at 350°F for 40-
45 minutes, until the topping has browned and
• 3 tablespoons butter, melted
sunk into the melty cheese. Test the chicken
Sauce with a thermometer to ensure that the chicken
• ¾ cup mayonnaise has reached 165°F.
• 2 tablespoons Dijon mustard • While the casserole is baking, whisk together

the mayonnaise and Dijon mustard. If you'd like
• Optional: 2-3 tablespoons chicken
for your sauce to be less thick then you can
broth
add 2-3 tablespoons of chicken broth. I like it
either way.
• Cut the casserole into six pieces and serve with
sauce.
69
Creamy Butter Shrimp

Battered Shrimp • Peel all of the shrimps, leave the tail part
(optional). Clean well.
• 1/2 oz. Parmigiano Reggiano,
grated • Pat the shrimps dry with a paper towel.
• 2 tbsp. Almond Flour • In a bowl, mix all the dry ingredients for the bat-
ter.
• 1/2 tsp. Baking Powder
• Add in 1 egg and 1 tbsp. water, and mix well.
• 1/4 tsp. Curry Powder (optional)
• Pre-heat a pan on medium. Add in 3 tbsp. co-
• 1 tbsp. Water
conut oil.
• 1 large Egg
• Generously coat the shrimps with the batter
• 12 medium Shrimp and once the oil is hot, pan-fry the shrimps.
• 3 tbsp. Coconut Oil • Once the shrimps turn golden brown, remove
from the pan and put on a cooling rack. Pan-
fry extra batter if any.
Creamy Butter Sauce
• Pre-heat a pan on medium-low. Add in 2 tbsp.
• 2 tbsp. Unsalted Butter
unsalted butter. Once melted, add in 1/2
• 1/2 small Onion, diced chopped brown onion.
• 1 clove Garlic, finely chopped • Once the onion turns translucent, add in finely
• 2 small Thai Chilies, sliced (remove chopped garlic, sliced Thai chilies and 2 tbsp.
seeds if you are not a fan of spice) curry leaves. Stir-fry until fragrant.
• 2 tbsp. Curry Leaves • Reduce heat to low. Add in 1/2 cup Heavy
Cream and 0.3 oz. mature cheddar (optional)
• 1/2 cup Heavy Cream
and stir until desired thickness.
• 1/3 oz. Mature Cheddar (optional)
• Add in the battered shrimps and coat well.
• Salt and Pepper to Taste
• Garnish with sesame seeds and serve!
• 1/8 tsp. Sesame Seeds (garnish)
70
Creamy Chicken
1 boneless breast stock Marinate sliced chicken with salt, pep-

per, paprika. Take butter and add
chopped onion and crushed garlic
2 tbsp butter
cloves. Stir fry and then add marinated
chicken and stir fry. Add chicken stock
1 small onion
and cream and let it all simmer for 10
minutes till chicken is cooked through
2 cloves crushed garlic and sauce has thickened. Add herbs
as per liking.
1/2 cup chicken
2 tbsp heavy cream
Salt
chilli flakes
Paprika
Herbs
71
Creamy Tarragon Chicken

• 5 oz. Chicken Breast 1) Cut the chicken into cubes and season with
salt and pepper.
• 1 tbsp. Olive Oil
• 1/4 small Onion, sliced thin 2) Heat Olive Oil over medium-high heat. Add
chicken to the pan and brown on each side.
• 3 oz. Mushrooms Remove chicken from the pan and set aside
• 1/2 cup Chicken Broth on a plate.
• 1/4 cup Heavy Cream 3) Add mushrooms to the pan and cook until
browned. Once browned, add onion and let
• 1 tsp. Grain Mustard
cook until translucent.
• 1/2 tsp. Dried Tarragon
4) Add chicken broth to the pan and allow to re-
• Salt and Pepper to Taste duce slightly. About 3-4 minutes.
5) Add the rest of the ingredients and season to
taste. Mix together, then add the chicken into
the pan. Let this reduce slightly. About 3-5
more minutes.
72
Crispy Sesame Beef

• 1 lb. Ribeye Steak, sliced into ¼” • Chop ribeye steak into small strips, about 1/4" in
strips thickness. Coat with coconut flour gum. Let sit
for 10 minutes.
• 1 tbsp. Coconut Flour
• Prepare all vegetables, then heat oil in a wok.
• 1 tbsp. Coconut Oil
Once hot, add garlic, ginger, and red pepper.
• 4 tbsp. Soy Sauce Fry for 2 minutes until aromatic. Then, add the
• 1 tsp. Sesame Oil soy sauce, oyster sauce, sesame oil, rice vine-
gar, stevia. Whisk together and cook for 1-2
• 1 tsp. Oyster Sauce
minutes longer.
• 1 tbsp. + 1 tsp. Rice Vinegar
• While vegetables are cooking, heat 1” of cook-
• ½ tsp. Red Pepper Flakes ing oil in a large pot until it reaches 325 degrees
• 1 tbsp. Toasted Sesame Seeds F. Add beef strips, making sure not to crowd the
pot. Fry for 2-3 minutes on each side, or until the
• ½ medium Red Pepper, sliced into
meat begins to develop a deep brown crust.
thin strips
• Remove the beef from the oil and place on pa-
• ½ medium Jalapeno Pepper,
per towels to absorb some of the oil. Place in
sliced into thin rings
wok and stir together with vegetables and
• 1 medium Green Onion, chopped sauce. Cook for an additional 2 minutes.
• 1 clove Garlic, minced • Top each with sesame seeds
• 1 tsp. Ginger, minced
• 7 drops Liquid Stevia
• Oil for frying
73
Fried Chicken
• 6 chicken thighs boneless and • Wash and dry chicken thighs.

skinless • Mash the garlic cloves, grind the spices, and
• 1 large egg mix them all together with egg and milk as well.
• 30 ml unsweetened almond milk • Pour this marinade over chicken and keep it in
(use 20ml cream if almond milk is refrigerator in 1 hour.
not available) • After one hour, take them out and coat them
• 50 g almond flour well with almond flour.
• 2 cloves garlic • Fry the chicken in your choice of oil until it is all
nice and golden crispy color.
• 1/2 tsp thyme
• 1/2 tbsp basil
• 1/3 tsp oregano
• 1 tbsp celery salt
• 1 tsp black pepper
• 1 tsp powdered mustard
• 1 tsp paprika powder
• 1 tsp garlic powder
• 1 tsp ginger powder
• 1 tsp white pepper
• 1 tsp fresh curcumin optional
• 1 tsp chili red flakes optional
• salt to taste
• olive oil (or your choice of oil for
deep frying)
74
Ginger Sesame Salmon

• 10 oz. Salmon Filet • Add all of the ingredients except for sesame oil,
and ketchup to a small bowl.
• 2 Tbsp. Soy Sauce (or coconut
aminos) • Marinade ingredients in the liquids for about 10-
15 minutes.
• 2 tsp. Sesame Oil
• Bring a pan to high heat and add sesame oil.
• 1 Tbsp. Rice Vinegar
Once you see the first whisp of smoke, add fish
• 1 tsp. Minced Ginger skin side down.
• 2 tsp. Minced Garlic • Let fish cook and skin crisp, then flip and cook on
• 1 tbsp. Fish Sauce the other side (about 3-4 minutes per side, de-
pending on thickness). Add all marinate liquids
to the pan and let it boil with the fish when you
flip it.
• Remove fish from pan and set aside. Let simmer
for 5 minutes to reduce. Serve on the side.
75
Grilled Cheese Sandwich
Bun: 1) Mix all of the bun ingredients together in

a container. Keep mixing until it thickens
• 2 large eggs
up.
• 2 tablespoons almond
2) Pour mixture into a square bowl or con-
flour
tainer and level it off. Clean sides if
• 1 ½ tablespoons psyllium needed.
husk powder
3) Microwave for 90 seconds and check if
• ½ teaspoon baking pow- it's done. If not, continue in increments
der of 15 seconds.
• 2 tablespoons soft butter 4) Once cooked, remove break from con-
tainer and slice in half.
Filling: 5) Put cheese between bun, heat butter in

a pan over medium heat, and fry the
• 2 ounces cheddar
grilled cheese until you are happy with
cheese
the texture.
• 1 tablespoons butter
76
Hasselback Marinara Chicken

• 4 ounces cream cheese 1) Pre-heat your oven to 400°F. Place the

• 1/3 cup shredded mozzarella cream cheese, mozzarella, and spinach
in a microwave safe bowl. Heat for
• 10 ounce spinach
about 2 minutes, or until the cheeses get
• 3 whole chicken breasts melty and can be easily mixed together.
• 1 tablespoon olive oil Mix the filling and add salt and pepper
to taste.
• 2/3 cup homemade keto
marinara basil sauce 2) Cut several horizontal slices across each
chicken breast, Cut as deeply as you
• 3 ounces mozzarella slices
can without slicing all the way through
• salt and pepper to taste the chicken.
3) Season the chicken with salt and pep-
per.
4) Stuff each piece of chicken with the
cheese filling.
5) Brush some olive oil onto the bare chick-
en tops. Cook for 25 minutes, or until
chicken reaches 165°F.
6) Change your oven to the broil setting.
Top with marinara sauce, and the slices
of mozzarella.
7) Broil for 5 minutes, or until the cheese
gets melty and starts to brown.
77
Hiryali Chicken
• Hara Dhania (coriander leaves) ½ • In a blender, add coriander leaves, mint

bunch leaves, green chilies and cream and blend until
combine. Set aside In a pan, heat oil, add
• Podina (mint leaves) ½ bunch
whole spices and fry. Add onions and fry until
• Hari mirch (green chilies) 3-4 or to translucent. Add ginger garlic paste and fry un-
taste til onions are brown. Add chicken and fry until
• Cream 2 tbsp chicken changes color. Add Salt and green
cream mixture and mix well. Add 2 tbsp water
• Oil 2 tbsp
and cover to cook for 10-15 minutes until chick-
• Sabut garam masala (whole spice) en is tender. Add cumin powder and whole
1 tsp spice powder and dried fenugreek leaves. Mix
• Pyaz (onion) chopped 1 well for a minute and turn off the flame. Hiryali
chicken is ready to serve.
• Adrak lehsun (ginger garlic) paste 1
tsp
• Chicken ½ kg
• Namak (salt) 1 tsp or to taste
• Greens & cream mixture
• Water 1-2 tbsp
• Zeera (cumin) powder ½ tsp
• Garam masala (whole spice) pow-
der ½ tsp
• Kasuri methi (dried fenugreek
leaves) 1 tsp
78
Juicy Lucy
• 1/2 lb. Ground Chuck 1) Preheat your oven to 450F on convec-

• 1 Wedge Brie (1.5 Oz) or any tion bake.
other cheese you desire 2) Mix your spices with your ground beef.
• 1 Slice Cheddar Cheese 3) Tear a small piece off of the ground
• 1 tsp. Salt beef to save as the "top".
• 1 tsp. Worcesteshire 4) Form your beef into a patty and use your
knuckle you push a hole in the middle.
• 1/4 tsp. Ground Black Pepper
5) Add your sliced brie to the middle of the
burger. Add the rest of your ground beef
• Keto bun and seal it into a complete patty.
6) Put the patty on top of a cooling rack,
on top of a baking sheet with salt on it.
This soaks up the grease and stops it
from smoking.
7) Bake on convection for 12-15 minutes.
12 minutes will result in rare, 15 minutes
being medium. I prefer to stick around
14 minutes to give a slightly above medi-
um-rare cook.
79
Lahori Fish
• Fish fillets salted & washed 750 1) -On fish pieces, add sifted all-purpose
gms Almond flour 1 Cup flour & set aside for 15 minutes.
• Garlic cloves 5 2) -In blender, add garlic, water and blend
well.
• Water ½ Cup
3) -In bowl, add lemon juice, garlic water,
• Lemon juice ¼ Cup cumin seeds, carom seeds, garam ma-
• Cumin seeds crushed 1 tbsp
sala powder, red chili crushed, corian-
der seeds, salt, red chili powder, turmeric
• Carom seeds 1 tsp powder and mix well.
• Garam masala powder ½ tsp 4) -Coat fish fillets in coconut flakes. You
can skip this step too.
• Lal mirch Red chili crushed 1 tbsp
Coriander seeds crushed 1 & ½ 5) -In wok, heat butter and fry fish until
tbsp golden brown. Keep the flame low.
• Salt 1 tbsp or to taste
• Red chili powder 1 & ½ tbsp or to

taste
• Turmeric powder ½ tsp
• Coconut flakes1 Cup
• Butter for frying

80
Lasagna
1 Chicken breast Cut the chicken breast in three thin slices (use
kitchen hammer to thin it further).
Marinate it with vinegar, mustard paste, salt,
Vinegar
black pepper powder, red chill powder and
paprika.
Salt, black pepper, red chili
powder, Coat in egg and almond/coconut powder
and fry. (You can use desiccated coconut
too).
Ginger and garlic paste or
crushed White sauce:
Fry garlic paste/crushed or chopped garlic in
Cheese butter. Add water, cream, black pepper, salt
and let it cook on low flame. Once it get a little
thick, add in cheese and again cook it on low
Tomatoes flame till it gets to the desired consistency.
Red sauce
Green chillies Tomatoes, green chili, garlic, salt ,vinegar and 1

sachet of stevia (optional). Blend and cook on
low flame till the water dries out and you get a
thick paste. L
A sachet of stevia (optional)
Layering:
Chicken fillet>white sauce>red
sauce>cheese>chopped capsicum>chopped
onions.
Repeat this step according to the number of
fillets that u have)
Top layer: white sauce > red sauce > cheese >
olives > oregano.
81
Lemon Pepper Chicken

• - Chicken 1. Season the chicken on both sides with the
lemon pepper seasoning.
• - Lemon Pepper Seasoning (salt,
pepper, garlic powder, lemon 2. Heat some olive oil on a pan
juice) 3. Fry chicken on both sides for 3-4 minutes till
• - Cheese golden brown
• - Cream 4. Deglaze the pan with water
• - Fresh Chives or Spring Onion 5. Sprinkle on the grated cheese and cream.
Greens 6. Mix well
• - Fresh Parsley 7. Finish with chives and parsley
8. Serve
82
Meetza
• 12-ounce chicken breast 1) Preheat oven to 350 F.

• 1 large egg 2) Dump that chicken into a bowl and
mash it up. I mean really mash it.
• ½ tablespoon oregano
3) Add the egg in with the chicken, along
• 1 teaspoon thyme
with all the spices and parmesan
• 1 teaspoon rosemary cheese.
• 1 teaspoon basil 4) Mix it up well until there’s no more
• 1 teaspoon garlic streaks of eggs showing. All the spices
are to taste, so if you need a stronger
• 1 teaspoon pepper
flavor, then add more.
• ¼ cup Parmesan cheese
5) Throw it into a pizza pan and crush that
• ¾ cup low-carb tomato sucker down with your fork, this is how
sauce it’ll look:
• 1 cup mozzarella cheese 6) Add chicken to pizza pan
7) Put it in the oven for 15, until you see
that it’s set on the top. It will have a little
bit of browning around the edges –
that’s when you know.
8) SMOTHER it with sauce.
9) Add the cheese!
83
Oven Grilled Asian Chicken Thighs

• 6 Bone-In, Skin-On Chicken 1) Preheat oven to 425F. Pat chicken dry

Thighs and season skin-side with salt and pep-
• 1 tbsp. Olive Oil per.
• 1 tbsp. Reduced Sugar 2) Mix all sauce ingredients together in a

Ketchup small container until a thick paste is
formed.
• 1 tbsp. Rice Wine Vinegar
3) Rub sauce all over chicken, both top
• 2 tsp. Sriracha
and bottom. Then lay on a wire rack
• 1 tsp. Minced Garlic over a baking sheet covered in foil.
• 1 tsp. Minced Ginger 4) Bake for 40-50 minutes until skin is crisp
• 4 cups Raw Spinach and charring appears.
• 1 tsp. Red Pepper Flakes 5) Remove from oven and let rest. Mix spin-
ach, red pepper flakes, salt and pep-
per, and leftover chicken fat from the
pan together and serve.
84
Paneer Jalfrezi
• - 250 grams Paneer 1. Cut the paneer into bite size pieces and set aside
• - 60 grams Onion 2. Heat the oil and butter in a pan and fry the cumin
and red chilies till fragrant
• - 70 grams Tomato
3. Add in the onion and fry till soft
• - 70 grams Green Peppers
4. Add in the ginger, garlic and green chilly and fry till
• - 1 Tbsp Butter
they start browning
• - 1 Tbsp Olive Oil
5. Add in the tomato, turmeric, chilly powder and cori-
• - 1 Tsp Cumin Seeds ander powder
• - 5 grams Ginger 6. Add the vinegar and a splash of water and cook
• - 5 grams Garlic down
• - 1 Tbsp Vinegar 7. Finally add the paneer and season with salt and
cook for 2 minutes
• - 1/2 Tsp Turmeric
8. Finish with fresh coriander and serve.
• - 1/2 Tsp Red Chilly Powder
• - 1 Tsp Coriander Powder
• - 2 Dried Red Chillies
• - 1 Green Chilly
• - Salt to Taste
85
Palak Paneer
• - 200 grams Spinach 1. Heat the ghee in a deep frying pan.

• - 200 grams Paneer 2. Fry the cumin seeds, ginger, garlic, green chilly and
onions for 2-3 minutes
• - 50 grams Onion
3. Add in the spinach leaves, season with salt and
• - 5grams Garlic -
cover and cook for 2 minutes.
• 5 grams ginger
4. Turn off the gas and blitz everything in the food pro-
• - 1 Green Chilly cessor, add water if required to blend smoothly
• - 1/2 Tsp Cumin Seeds 5. Heat ghee in the same pan and add in the turmer-
• - 50 ml Fresh Cream ic, red chili powder, cumin powder, garam masala
and coriander powder
• - 1/2 Tsp Turmeric Powder
6. Once the masalas have been cooked out pour in
• - 1/2 Tsp Red Chili Powder
the pureed spinach, cover and cook for 2-3 minutes
• - 1/2 Tsp Cumin Powder
7. Add in the fresh cream and the paneer and cook
• - 1/2 Tsp Coriander Powder for a further 1 minute
• - 1/2 Tsp Garam Masala 8. Garnish with some fresh cream and cheese
• - Salt to Taste (optional)
• - 20 grams Ghee or Olive Oil 9. Serve with cauliflower rice or just a nice naan or
to coo k chapati.
86
Paneer Bhurji
• 250 grams Paneer/Cottage 1. Grate the paneer or crumble it.
Cheese 2. Heat 1 tbsp of ghee/butter/oil in the pan and fry
• - 30 Grams Onion the onions and cumin seeds
• - 50 Grams Tomato 3. Add the ginger, garlic and green chilly and fry.
• - 50 Grams Green Pepper/ 4. Add in the tomatoes along with the turmeric, chili
Capsicum powder, coriander powder and season
• - 50 Grams Cheddar Cheese 5. Pour some water and cover and cook for 5-6
minutes
• - 5 Grams Chopped Ginger
6. Add the green peppers and paneer and season
• - 5 Grams Chopped Garlic
with salt.
• - 1 Green Chilly
7. Add the cheese and cook for a further 3-4 minutes
• - 2 Tablespoons Ghee/Butter
8. Finish with fresh coriander and a tablespoon of but-
• - Salt ter
• - Cumin Seeds 5 gram 9. Serve
• - Turmeric 1 tsp
• - Red Chili Powder 2 tsp
• - Coriander Powder 1 tsp
87
Pepper jack Mug Melt

• 2 ounces roast beef slic- 1. Layer one third of the roast beef in the bot-
es tom of your dish.
• 1 tablespoon sour cream 2. Carefully spread out ½ tablespoon of sour
• 1.5 tablespoons diced cream.
green chilies 3. Spread out ½ tablespoon of the green chil-
• 1.5 ounces pepper jack ies
cheese, shredded 4. Layer on ½ ounce of the pepper jack
cheese.
5. Repeat with another layer of roast beef,
sour cream, chilies, and cheese.
6. Finish it off with a layer of roast beef, the
last ½ ounce of cheese, and the last table-
spoon of green chilies.
7. Microwave for 1-2 minutes until the cheese
is melted.
88
Pizza (Cauliflower Crust)

• 1 Head of Cauliflower - Salt & Video Demonstration: Headbangers Reci-

Pepper pe
• - 1 Egg 1. Start with 1 head of cauliflower and sep-
• - 30 grams Parmesan Cheese arate the florets from the stems.
• - 15 grams cream cheese 2. Blitz the florets in the food processor till
(optional) it's a finely powdered consistency
• - Pizza Sauce 3. Cook the cauliflower in a dry pan for

about 5-6 minutes on medium heat till it's
• - Choice of toppings
cooked through
4. Remove on a dry cloth or tea towel and
squeeze out all the excess moisture
5. In a bowl mix the cauliflower with salt,
pepper, cream cheese, parmesan cheese
and one egg.
6. On a baking tray lined with parchment
paper place and shape out your cauli-
flower dough
7. Bake for 20 minutes in the oven at 190C
8. Remove from the oven, flip over and
layer with sauce, cheese and toppings of
choice
9. Bake till cheese is fully melted and you
have a glorious pizza
89
Pizza (Fathead Crust)

• - 100 grams (1/2 cup) Video Demonstration: Headbanger’s Reci-

• - Shredded Mozzarella pe
• - 25 grams (1 tbsp) 1. Microwave the shredded mozzarella

and cream cheese for 1 minute
• - Cream Cheese
2. Mix well and add in the salt, seasoning
• - 50 grams (1/4th cup)
and almond flour.
• - Almond Flour
3. Mix well and microwave for 30 seconds
• - 1 Egg
4. Mix well and add in the egg
• - Salt to Taste
5. Mix well and set aside for 5 minutes 6.
• -Garlic Bread Seasoning/ Roll out on baking tray with parchment
Favorite Herb paper
7. Bake at 200C/390F for 15 minutes
8. Flip after baking, layer with toppings of
choice and bake again
9. Cut and serve.
90
Pizza (Meat Crust)

• - 250 grams chicken mince Video Demonstration: Headbanger’s Recipe
• - 1 Tbsp Fresh Basil Pesto 1. 1. Season the mince with salt, pepper and
herbs of choice. Mix well and set aside
• - 10 grams chopped mush-
2. 2. Spray/Coat your cold pan with olive oil and
rooms - 3 Slices of pepperoni pour the mince and shape into a pizza base
(20grams in weight)
3. 3. Fry on a high heat till the chicken starts
• - 75 grams of pizza cheese cooking evenly
(or whatever cheese you 4. 4. Once it's almost cooked all the way through
like) remove from pan onto a wire rack
• - Salt & Pepper 5. . Spread the pesto on top, add the mush-
rooms, cheese and pepperoni (or toppings of
• - Garlic Bread Seasoning (or your choice)
herbs/seasonings of your
6. 6. Put it on the rack in a oven on the highest
choice) temp with the broiler setting on
• - Olive Oil 7. 7. Cooking for about 10 minutes or till the
cheese is nice and melted and golden brown
8. 8. Remove and serve!
91
Portobello Bun Burgers

Portobello Bun 1) Preheat griddle to high heat

• ½ tablespoon extra virgin 2) In a bowl, combine coconut oil and spic-
coconut oil es.
• 1 clove garlic, minced 3) Clean Portobello mushrooms by scraping
out the gills. Add Portobello caps and let
• 1 teaspoon oregano
them marinate until ready to grill the
• Pinch of salt meat.
• Pinch of freshly ground 4) In another bowl, combine your ground
black pepper meat, mustard, salt, pepper, and
• 2 caps Portobello mush- cheese.
room caps 5) Form meat mixture into a rounded patty
Delicious Burger Patty 6) Place “buns” on grill and let them cook
• 6 ounces organic beef for about 8 minutes – until heated
through
• 1 tablespoon Dijon mus-
tard 7) Add burger to the grill and cook for 5
minutes per side (medium rare)
• 1 teaspoon Salt
8) Remove Portobello caps and burger
• 1 teaspoon freshly ground
from the grill, assemble, and add your
black pepper
toppings of choice!
• ¼ cup shredded cheddar
9) Use turkey, chicken, or smaller mushroom
cheese
caps/patties to lower calories.
92
Portobello Mini Pizzas
• 4 large Portobello mush- 1) Scrape out the innards of the mush-

room caps rooms and continue scraping the meat
out until you are left with just the mush-
• 1 medium vine tomato
room shell.
• 4 ounces fresh mozzarella
2) Turn oven to broil and coat tops of all
cheese
mushrooms with about 3 tbsp. olive oil.
• ¼ cup fresh chopped Rub the oil in and season with salt and
basil pepper.
• 6 tablespoons olive oil 3) Broil mushrooms for about 4-5 minutes,
• 20 slices pepperoni flip them over, and repeat the process.
• Salt and pepper to taste 4) Slice tomato thin - enough for 12-16 slic-
es. Lay tomato on to mushrooms and
add fresh basil on top.
5) Place pepperoni and cubed mozzarella
cheese on to each pizza. Broil again for
2-4 minutes, or until cheese has melted
and starts to brown.
6) Remove and let cool.
93
Quarter Pounder
• 1/2 lbs ground beef 1) Knead (press, fold and stretch) your meat for about
3 minutes. This is important because it makes the
• 1 tbsp sliced pickled jalapenos
meat very sticky and keeps it together when add-
• 1 tbsp keto mayo ing all your ingredients to it.
• 1/4 onion 2) Dice and chop your ingredients very finely so they
don’t prevent the meat from sticking to itself.
• 1 tbsp sriracha
3) Add your diced ingredients, sauces (mayo and
• 1 egg sriracha recommended), egg (optional) and spic-
• 2 tbsp butter es to the meat and knead it again for a few
minutes to ensure a uniform consistency of ingredi-
• 2 leaves lettuce
ents.
4) Split your ball of meat in half twice and flatten
Spices each of the 4 pieces to make very flat patties. Add
a tablespoon of butter to the center of two of the
• 1/2 tsps salt
pieces of meat and then slap on the non-buttered
• 1/2 tsps crushed red pepper pieces! Seal up the sides so you end up with 2 nice
patties ready for grilling. You can make your patties
• 1/4 tsps cayenne
thicker for a more medium rare burger.
• 1/2 tsps basil
5) Throw your patties on the pan (or grill!). If you want
delicious, caramelized onions, throw your onions on
when you flip your burgers after 5 minutes.
6) Flip your onions midway so they cook well on both

sides. Your burger should be ready after 5 minutes
on the second side.
7) Lay out a two big pieces of lettuce with a spread
of mayo and place your juicy patties on them. Top
each with your choice of toppings! I added cara-
melized onions, sriracha, a sliced of tomato, sliced
jalapeños and more mayo! Cheese and ketchup
are welcome for the more traditional burger.
94
Reshmi Kabab
• - 450 grams boneless chicken leg 1) Cut the chicken into kebab size pieces
meat 2) Marinate with all the spices, ginger garlic
• - 35 Grams cheddar cheese paste, cheese and cream
• - 50ml heavy cream 3) Skewer the chicken
• - 1 tsp ginger garlic paste 4) Pan fry till done
• - Juice of half a lime
• - Salt - Black pepper
• Turmeric
• - Fresh coriander
• - 1 tbsp ghee for cooking
95
Ribeye Steak
• 1 16 oz. Ribeye Steak (1 - 1 1/4 1) Preheat oven to 400F with cast iron skil-
inch thick) let inside. Prep steak by seasoning with oil, salt
and pepper.
• 1 tbsp. high smoke point oil like
Peanut Oil 2) Remove pan from oven once pre-heated and
place over medium heat on the stove. Add oil
• 1 tbsp. Butter
and then steak to the pan. Let sear for 1 1/2 to
• 1/2 tsp. Thyme, chopped 2 minutes.
• Salt and Pepper to Taste 3) Flip steak and place in oven for 4-6 minutes.
Remove steak and place over low heat on
stove top.
4) Place butter and thyme into pan and baste
steak for 2-4 minutes.
5) Let rest for 5 minutes.
96
Salmon with Tarragon Dill Cream

Sauce
Salmon Filets 1) Slice the salmon in half to create 2 filets. Season
meat of fish with spices and skin side with salt
• 1 1/2 lb. Salmon Filet
and pepper.
• 3/4-1 tsp. Dried Tarragon
2) Heat 1 tbsp. Butter in a cast iron skillet over me-
• 3/4-1 tsp. Dried Dill Weed dium heat. Once hot, add salmon skin side
• 1 tbsp. butter down.
• Salt and Pepper to Taste 3) Allow salmon to cook for 4-6 minutes while skin
crisps up. Once the skin is crisp, reduce to low
Cream Sauce
heat and flip salmon.
• 2 tbsp. Butter
4) Cook salmon until done-ness you want is
• 1/4 cup Heavy Cream achieved. Generally about 7-15 minutes over
• 1/2 tsp. Dried Tarragon low heat.
• 1/2 tsp. Dried Dill Weed 5) Remove salmon from the pan and set aside.
Add butter and spices to the pan and let
brown. Once browned, add cream mix togeth-
er. Serve sauce on top of salmon.
97
Short Ribs
Ribs and Marinade 1) Mix together the marinade and marinate ribs
for 1 hour.
• 6 large Short Ribs, flanken cut (~ 1
1/2 lb.) 2) Mix together the spice rub. Empty marinade
from ribs, and evenly coat the ribs with the rub.
• 1/4 cup Soy Sauce
3) Heat your grill and grill the ribs for 3-5 minutes
• 2 tbsp. Rice Vinegar
per side.
• 2 tbsp. Fish Sauce
Spice Rub
• 1 tsp. Ground Ginger
• 1/2 tsp. Onion Powder
• 1/2 tsp. Minced Garlic
• 1/2 tsp. Red Pepper Flakes
• 1/2 tsp. Sesame Seed
• 1/4 tsp. Cardamom
• 1 tbsp. Salt
98
Slow Cooked Lamb

• 2 lb. Leg of Lamb 1) Cut 3 slits across top of lamb.
• 1/4 Cup Olive Oil 2) Add lamb to slow cooker and rub with olive oil,
mustard, salt and pepper.
• 2 Tbsp. Whole Grain Mustard
3) Put garlic and rosemary in each slit.
• 4 Sprigs Thyme
4) Cook for 7 hours on low, add sprigs of thyme
• 6-7 Leaves of Mint
and mint, then cook for additional 1 hour.
• 3/4 tsp. Dried Rosemary
• 3/4 tsp. Garlic
• Salt and Pepper
99
Stuffed Bell Peppers

Meat & Peppers 1) Start browning the beef at medium-high
heat. Season with salt and pepper. As the
• 1 lb. Ground Beef
beef browns, add garlic and ginger and
• 2 Bell Peppers, sliced in half mix together.
• 2 sping Onions, sliced thin 2) Move beef to one side of pan and add
• 2 tsp. Minced Garlic sliced spring onions to fry. Allow to cook for
1-2 minutes. Set aside.
• 2 tsp. Minced Ginger
3) Mix together all sauce ingredients in a small
• Salt and Pepper to taste saucepan over medium heat. Cook until it
• 8 large Eggs thickens slightly.
4) Mix 1/2 of sauce into the beef, then cut bell
peppers in half. Stuff each pepper with
Korean BBQ Sauce beef.
• 1 1/2 tbsp. Rice Wine Vinegar 5) Cook bell peppers for 12-15 minutes at
• 1 tbsp. keto Ketchup 350F.
• 1 tbsp. Chili Paste 6) Start frying eggs while bell peppers are
cooking.
• 1 tbsp. Soy Sauce
7) Remove peppers from the oven and glaze
the top with extra sauce. Serve with 2 eggs
per half pepper.
100
Stuffed Roast Chicken

• 1 whole chicken - roughly 1.5 kilogram or 3.3 1) Put all the ingredients for the marinade in a
pounds
large, deep bowl. Mix well. Put the whole
chicken into this marinade and coat well
For the marinade:
with it. Cover the dish with cling wrap and
keep aside for 2 to 3 hours in the refrigera-
• 2 tablespoons greek yogurt or heavy cream tor.
• 2 tablespoons lime or lemon juice
2) Heat 3 tablespoons of butter in a wok or
• 2 teaspoons garlic paste
deep pan, on medium heat. Add
• 1 teaspoon ginger paste the cumin seeds and fry for 1 minute. Add
• 1/2 teaspoon red chili powder the onions now. Fry till they turn a pale gold-
• 1/2 teaspoon turmeric powder en color. Add the ginger and garlic
• 1/2 teaspoon salt pastes and fry for 1 minute.
3) Add all the powdered spices - coriander,
For the filling: cumin, garam masala and salt to taste. Turn
• 3 tablespoons butter the fire off and add the lime juice and
• 3/4 teaspoon cumin seeds chopped coriander leaves. Mix well.
• 1 medium-sized onions chopped fine 4) Preheat oven to 175C or 350F or Gas Mark
• 2 teaspoons garlic paste 4.
• 1 teaspoon ginger paste
5) Remove the marinated chicken from the
• 1 tablespoon coriander powder refrigerator and fill the stomach cavity with
• 1 teaspoon cumin powder the stuffing. Also put some fresh herbs in
• 1 tablespoon garam masala (see link below there. Put in a baking/ roasting dish and
for recipe)
drizzle all over with melted butter.
• Salt to taste
6) Roast the chicken, uncovered for 1 hour
• 1 teaspoon lime or lemon juice
and 15 minutes (75 minutes). It will ideally,
• 1/4 cup chopped fresh coriander leaves
be golden in color by now.
• 3 tablespoons melted butter to drizzle on
chicken when roasting
101
Tawa Paneer
• - 200grams paneer 1. Mix the ginger garlic paste, salt, chili powder, tur-
meric, coriander & cumin powder and melted but-
• - 1 Tsp ginger garlic paste
ter together.
• - Salt
2. Chop paneer into bite size pieces and mix with
• - Turmeric the paste
• - Red Chili Powder 3. Heat some oil in the pan
• - Coriander Powder 4. Fry the paneer for 1-2 minutes of each side till
• - Cumin Powder nice and golden brown.
• - 1-2 Tbsp of melted or clar- 5. Garnish with fresh coriander and lemon and
ified butter serve.
• - Olive oil for frying

• - Coriander and Lemon for
garnish
102
APPETIZERS & SNACKS
Zucchini Mug Melt

• 1/3 (65 g) zucchini 1) Slice the zucchini into paper thin rounds.
• 3 tablespoons marinara You can use a really sharp knife, or a man-
(recipe given in condi- dolin.
ments section) 2) In the bottom of your dish add a table-
• 2 tablespoons whole spoon of the marinara.
milk ricotta 3) Layer on some of the zucchini.
• 3 ounces whole milk 4) Carefully spread out 1 tablespoon of ricot-
mozzarella ta.
5) Add another tablespoon of marinara.
6) Layer on the second layer of zucchini, an-
other tablespoon of ricotta, any leftover
zucchini, and then the last tablespoon of
marinara.
7) Top with the mozzarella.
8) Microwave for 3-4 minutes, depending on
the strength of your microwave. You can
sprinkle on a little oregano or Parmesan
103
CONDIMENTS
BBQ Sauce
50 grams Butter 1. Melt the butter in a saucepan on a low
heat and add in the onions and garlic
80 grams Onion
2. Once the onions start to soften add in the
15 grams Garlic salt, black pepper, paprika, cayenne and
cumin powder
1/4th Cup Apple Cider Vinegar
3. Add in the tomatoes, balsamic vineger,
stevia and Worcestershire sauce and
1 Tsp Balsamic Vinegar cover and cook for 7-8 minutes
150 grams Tomato 4. Blend the entire mixture and return to the
saucepan
1 Tbsp Yellow Mustard
5. Add in the mustard, cider vinegar and
1/4th Cup Apple Cider Vinegar hotsauce and cook for 5 minutes more or
to the consistency you desire.
1 Tsp Balsamic Vinegar 6. Bottle and store in the fridge for up to 2

weeks.
1 Tsp Worcestershire sauce
1 Tsp Stevia
1 Tsp Salt
1 Tsp Paprika
1 Tsp Cumin
1 Tsp Cayenne Pepper
1 Tsp Black Pepper Powder
1 Tbsp Sriracha Sauce or Hot

Sauce
104
CONDIMENTS
Caesar Dressing
• 3 cloves garlic • Combine all ingredients in a bowl and
whisk together vigorously.

• 1 teaspoon Worcestershire
• Serve and save the rest in a mason jar.
• 2 tablespoons fresh lemon
• 1 ½ teaspoons Dijon mus-
• 3/4 cup mayonnaise
• Salt and Pepper to taste

105
CONDIMENTS
Catalina Style Dressing
• ½ cup olive oil 1) Put all ingredients into emulsion blender
container.
• ¼ cup ketchup
2) Start with emulsion blender touching the
bottom of the container. Blend for about 30

• ¼ cup apple cider vinegar
seconds until mixture begins to emulsify.
3) Once mixture has begun to emulsify, you

• ¼ cup diced onion
can move the blender up and down until all
ingredients are thoroughly blended.

• ½ teaspoon Worcestershire
sauce 4) Pour into glass jar and refrigerate to let
• ½ teaspoon smoked papri- the flavors meld. If you used the homemade
ka
ketchup recipe, the dressing will last for sev-
• 1/8 teaspoon powdered
Stevia eral months. Otherwise, it will last for 2-3
• Salt and Pepper to taste weeks.

106
CONDIMENTS
Chimichurri
1 lemon, the juice and the 1. Wash the lemon and grate the zest. Be
sure to only get the yellow part of the
½ yellow bell pepper or green peel, not the white layer underneath.
Squeeze the lemon juice in a bowl and
1 green chili pepper add the zest.
2. Split the bell pepper and chili and re-
125 ml chopped parsley move the seeds. Finely chop both and
add to the bowl. Add all other ingredi-
225 ml olive oil ents.
2 pressed garlic cloves 3. Mix with an immersion blender until the

sauce reaches the desired consistency.
salt and pepper
107
CONDIMENTS
Guacamole
2 ripe avocados 1. Peel the avocados and mash with a fork.
Grate or chop the onion finely and add
1 garlic clove to the mash. Squeeze the lime and pour
in the juice.
½ lime, the juice
2. Add tomato, olive oil and finely chopped
3 tablespoons olive oil cilantro. Season with salt and pepper and
mix well.
½ white onion
80 ml fresh cilantro
1 tomato, diced
salt and pepper

108
CONDIMENTS
Italian Dressing
Dry Herb Mix 1. Measure out all of the dry herb ingredients
into a bowl (or jar).
¼ cup oregano
2. Stir herbs all together. Store in an airtight jar.
¼ cup sea salt
Shake to mix before using.
2 tablespoons parsley
Italian Dressing Ingredients
2 tablespoons garlic flakes
1. 1 cup Olive Oil
2 tablespoons onion flakes
2. 1/2 cup Apple Cider Vinegar
2 teaspoons basil
3. 1 Tbsp Raw Honey
2 teaspoons pepper
4. 1 Tbsp Dry Mix (above)
Italian Dressing Ingredients
5. Pour all ingredients into emulsion beaker.
1 cup olive oil With emulsion blender, blend for just a few
½ cup apple cider vinegar seconds until well mixed. Pour mixture into
jar and let flavors meld. The longer they
1 tablespoon raw honey
meld, the better it will taste. This is shelf sta-
1 tablespoon dry mix (above) ble for 2 weeks. If you put it in the refrigera-
tor, be sure to take it out ahead of time as it
will solidify in the refrigerator.
109
CONDIMENTS
Marinara/Pizza Sauce
- 400 grams Tomatoes 1. Heat Olive Oil in a saucepan
2. Add the chopped onion, season with salt
- 50 grams Diced Red Onion
and fry till translucent
- 5 grams Chopped Garlic 3. Add in the chopped garlic and chilly flakes
and cook till golden brown
- 2 Tbsp Olive Oil 4. Add in your tomatoes and season with salt
and pepper.
- 1 Tbsp Butter 5. Cover and cook for 10-12 minutes till the oil
separates from the tomatoes
- 5 grams Fresh or Dried Ore-
gano 6. Add the fresh oregano and basil and cook
for a further 2-3 minutes
- Chilli Flakes (to taste)
7. Finish with a tablespoon of butter
- a handful of freshly chopped 8. Use on pizzas and pasta dishes.
basil
110
CONDIMENTS
Raspberry Vinaigrette
• ½ cup white wine vinegar 1) Combine all ingredients in a container

and blend together using an immersion
• ½ cup extra virgin olive oil blender.
• 35 drops liquid stevia
• ½ cup golden raspberries

111
CONDIMENTS
Tartar sauce
225 ml keto mayonnaise 1. Chop the pickles into small chunks (we
like them pretty fine) and place in a bowl.
Mix with remaining ingredients.
125 ml dill pickles, chopped 2. Place sauce in the fridge and let the fla-
vors settle while you prepare the rest of
the meal.
2 teaspoon lemon juice 3. Season with a pinch of salt and pepper to
taste.
Try it on fried fish, egg salad, cold cuts, or
salt and pepper to taste
any meat that needs a bit of a kick of fat
and spice!
Tartar sauce keeps 4-5 days in the fridge.
112
CONDIMENTS
Tex-Mex Seasoning
2 tablespoons chili powder 1. Thoroughly mix together all the spices.
Pour into a jar with a tight-fitting lid.
4 teaspoons paprika powder
2. If you use whole seeds, grind in a grinder
4 teaspoons ground cumin either in advance or when cooking.
3. Keep the spices in a dark, dry and cool/
2 teaspoons garlic powder
room temperature place. Small tin cans
are great.
2 teaspoons onion powder
4. Make a big batch to last for 4–6 months;
1 teaspoon chili flakes after this the spices will lose some flavor
and color. They won’t go bad, but will just
1 teaspoon dried oregano be less powerful.
1 teaspoon ground black

pepper
2 pinches ground cinnamon
2 pinches ground cloves
2 tablespoons sea salt

113
CONDIMENTS
Tomato Ketchup
1 cup tomato purée (240g / 1. Peel and cut the onion and garlic in
8.5 oz) smaller pieces.
¼ cup apple cider vinegar 2. Place everything in a small sauce pan
and simmer over low heat for 5-10
1 small onion (60g / 2.1 oz) minutes. Add a bit more water if too thick.
2 cloves garlic 3. Place everything in a blender or use an

immersion blender and pulse until
smooth.
1/8th tsp ground allspice
4. Done! Pour in a glass jar and keep in the
1/8th tsp ground cloves fridge up to a month.
3-6 drops stevia
2 tbsp Erythritol or any other

keto sweetner
1 tsp sea salt or pink Himala-
yan salt
pinch freshly ground black
pepper
¼ cup water or more if too
114
CONDIMENTS
Tzatziki
½ cucumber Rinse the cucumber and chop finely. You can

also grate it with the coarse side of a grater.
Don’t peel the cucumber; the skin adds color
1 tablespoon olive oil and texture to the sauce.
Put cucumber in a strainer and sprinkle salt on
1 tablespoon fresh mint, finely top. Mix well and let the liquid drain for 5–10
chopped minutes. Wrap cucumber in a tea towel and
squeeze out excess liquid.
2 garlic cloves
Press or finely chop the garlic and place in a
bowl. Add cucumber, oil and fresh mint
(optional).
240 ml Greek yogurt
Stir in the yogurt and add black pepper and
salt to taste.
Let the sauce sit in the refrigerator for at least
Salt and black pepper
10 minutes for the flavors to develop. It will keep
for at about 3 days in the fridge.
115
DESERTS
1 Minute Ketogenic Cheesecake

2 ounces cream cheese, sof- Combine all ingredients in a 1.5 cup microwave-safe
tened bowl, and whisk until smooth. Place in microwave
and cook on high for 90 seconds, stirring every 30
2 Tbsp heavy cream seconds to remix ingredients. Refrigerate until ready
to serve. Excellent topped with fresh fruit and
whipped cream, or a homemade low carb choco-
1 egg late sauce.
½ tsp lemon juice
¼ tsp vanilla
2-4 Tbsp sugar substitute such as

powdered erythritol or stevia
(mix two or more for a better fla-
116
DESERTS
Cheese Cake
Crust: 1) Preheat the oven to 350°F. To make the crust,

melt some butter until liquid and mix in your al-
mond meal until you have some that feels like
1/2 cup almond meal crumbly play dough.
2) Take about a teaspoon at a time and press the
dough into the bottom of a muffin tin. Tip: line
2 tbsp butter your pan with cupcake liners for easy removal!
Cheesecake is very soft and if hard to scoop out
without causing damage! Bake these crusts for
Filling: about 5 minutes. They’ll come out slightly brown
and crispy.
8 oz. cream cheese 3) Then take your room temperature cream cheese
and beat it with an electric hand mixer or stand-
ing mixer until creamy. Then add vanilla extract,
1 large egg
lemon, an egg and your sugar substitute, erythritol
in our case. Beat until all combined.
1/2 tsp vanilla extract 4) Use an ice cream scooper to fill all the crust-
bottomed muffin tin cups evenly almost to the top
(the mini cheesecakes will rise while in the oven
1/2 tsp lemon juice
but will flatten while refrigerating). You can also
line each cup with a cupcake liner to make re-
moving the mini cheesecakes easier.
1 pinch salt
5) Bake at 350°F for about 15 minutes. The mini
cheesecakes should be slightly jiggly. Let them
1/4 cup erythritol cool in the refrigerator for ideally 24 hours. But if
you’re strapped for time, try putting them in the
freezer for as long as you can.
117
DESERTS
Chocolate and Hazelnut Spread

150 g hazelnuts 1) Roast the hazelnuts in a dry and hot frying

pan until they turn a nice golden color.
60 ml coconut oil Pay very close attention – the nuts will
burn easily. Let cool a little.
30 g unsalted butter 2) Place the nuts in a clean kitchen towel

and rub so that some of the shells come
off. The shells which are still stuck can stay
2 tablespoons cocoa powder there.
3) Place the nuts with all the rest of the in-
1 teaspoon vanilla extract
gredients in a blender or a food proces-
sor. Blend to desired consistency. The
longer you mix, the smoother the spread.
118
DESERTS
Chocolate Cake
125 g dark chocolate with a 1) Preheat the oven to 320°F (160°C). Use a spring-
minimum of 70% cocoa solids form pan, maximum 9 inches (20-22 cm) in diam-
eter. Grease the form with butter or coconut oil
and fasten a piece of round parchment paper to
the bottom.
75 g butter 2) Break the chocolate into pieces and dice the

butter. Melt together using a double boiler or the
microwave oven. Be careful — chocolate burns
easily so stir often. Once melted, stir until smooth
and let the mix cool just a little.
3) Separate the eggs and put the yolks and whites
2 eggs in separate bowls. Add salt to the egg whites and
beat with a mixer until stiff peaks form. Set aside.
4) Add vanilla to the egg yolks and whisk until
smooth.
5) Pour the melted chocolate and butter into the
½ pinch salt egg yolks and mix well. Fold in the egg whites.
Keep folding just until you can’t see any white
streaks from the egg whites. Pour the batter into
the springform pan and bake for about 15
minutes. To test for doneness, insert a toothpick; it
should come out with moist crumbs, not runny
½ teaspoon vanilla extract batter.
6) Put a little whipped heavy cream (sour cream is
delicious, too) and a few berries if you like!
119
DESERTS
Chocolate Cake in a Mug

• 1 Large Egg 1) Melt the butter in the microwave for 25 seconds.
• 2 Tbsp. Salted Butter 2) Add the rest of the ingredients and mix well.
• 2 Tbsp. Almond Flour 3) If you are making 2 servings, split the batter into 2 rame-
kins.
• 2 Tbsp. Unsweetened
Cocoa Powder 4) Microwave for 60-75 seconds.
• 1 1/2 Tbsp. Erythritol 5) Whip some heavy cream and put on top. (Optional)
• 2 tsp. Coconut Flour
• 1/4 tsp. Vanilla Extract
• 1/2 tsp. Baking Powder
Per chocolate mug cake: 405 Calories, 36.94g Fats, 5.86g Net Carbs, and 12.31g Protein.
120
DESERTS
Chocolate Chip Cookies

2½ cups almond flour 1. Preheat oven to 350 F
2. In a large bowl combine the almond flour, salt,
baking soda, and erythritol together.
¼ cup walnuts, shelled and
3. In a separate bowl, melt your butter and mix in
chopped
the vanilla, dark chocolate chips, eggs, and wal-
nuts.
1/2 cup unsalted butter 4. Mix the wet ingredients into the dry ingredients
until a cohesive dough has formed.
5. Scoop out 1 Tbsp. of dough per cookie, and
2 large eggs place flat onto a cookie sheet. You can flatten
them a bit if needed.
½ cup erythritol 6. Bake for 8-10 minutes, or until the edges have
turned golden brown. Make sure you keep an eye
on them as they can burn quite quickly. 1-2
½ cup dark chocolate chips minutes over will give you a not so great low carb
cookie!
7. Remove cookies from the oven and transfer
½ teaspoon salt them to a cooling rack. As they cool they will get
more firm.
You should have about 18 cookies by the time you
½ teaspoon baking soda
finish this, which is great for hoarding to yourself for
future snacks.
1 tablespoon vanilla extract This makes a total of 18 servings of Low Carb Choc-
olate Chip Cookies. Each serving comes out to
be 178.22 Calories, 16.4g Fats, 2.34g Net Carbs,
and 4.86g Protein.
121
DESERTS
Chocolate Fudge
480 ml heavy whipping cream 1) Boil heavy cream and vanilla in a heavy bot-
tomed sauce pan. Let boil for a minute and low-
er the heat to simmering.
2) Boil the cream and let reduce to half the
1 teaspoon vanilla extract amount – it will take about 20 minutes or more
depending on how big the pan is and the tem-
perature. Stir occasionally.
3) Lower the heat and add butter, preferably at
room temperature and diced. Stir into a smooth
90 g butter
batter.
4) Remove from the heat and add the chocolate
in pieces or chopped. Stir until the chocolate has
melted. Add optional flavoring.
½ pinch salt 5) Pour into a baking dish, about 7×7 inches (18 x 18
cm), and let cool in the refrigerator for a few
hours. Bring out and sprinkle cocoa powder on
top. Cut into pieces and serve cold.
90 g dark chocolate with a min- 6) The fudge can be kept in the freezer and
imum of 70% cocoa solids doesn’t need to be thawed. It will be ready to
enjoy in just a minute at room temperature.
122
DESERTS
Chocolate Mess
240 ml fresh raspberries or This recipe calls for ¼ of our dark choco-
fresh blueberries or fresh late cake.
strawberries 1 Mix berries, lime juice and vanilla in a
¼ teaspoon vanilla extract small bowl. Let sit for a few minutes.
2 Divide the dark chocolate cake into
bite sizes with your fingers. Distribute to
2 tablespoons lime juice four small plates.
3 Add the berries and sprinkle coconut
¼ dark chocolate cake flakes and nuts on top.
Serve immediately with a generous amount
of whipped heavy cream.
30 g pecans, chopped
2 tablespoons roasted un-

sweetened coconut chips
240 ml heavy whipping cream
or crème fraiche
123
DESERTS
Chocolate Mousse
300 ml heavy whipping 1) Break or chop the chocolate into small pieces.
cream Melt in the microwave (20-second intervals, stir-
ring in between) or using a double boiler. Set
aside at room temperature to cool.
½ teaspoon vanilla extract
2) Whip the cream to soft peaks. Add vanilla to-
wards the end.
3) Mix egg yolks with salt in a separate bowl.
2 egg yolks
4) Add the melted chocolate to the egg yolks
and mix to a smooth batter.
5) Add a couple of spoonfuls of whipped cream
1 pinch salt
to the chocolate mix and stir to loosen it a bit.
Add the remaining cream and fold it through.
6) Divide the batter into ramekins or serving glass-
100 g dark chocolate with a es of your choice. Place in the fridge and let
minimum of 80% cocoa sol- chill for at least 2 hours. Serve as is, or with fresh
ids berries.
124
DESERTS
Classic Peanut Butter Cookies

• ½ cup natural peanut 1) Preheat oven to 350.
butter 2) Mix your softened butter, peanut butter, and heavy
• 1/3 cup + 1 table- cream together.
spoon Erythritol 3) Add your coconut flour, flax seed meal, baking powder/
• 1/3 cup coconut flour soda, and erythritol in the mixture and mix well.
• ¼ cup flaxseed meal 4) Add your egg and mix well until batter is thick and
creamy, but pliable.
• 5 tablespoons salted
butter 5) Make balls with the dough and lay them on a silicon
baking sheet.
• 1 large egg
• 1 tablespoon heavy 6) Press the balls down with your fingers and add a design
on the top if you'd like.
whipping cream
7) Bake for 15 minutes until they are only a little crisp on the
• 1 teaspoon baking
outside. You want the inside to stay soft.
powder
8) Sprinkle with Erythritol as they come out the oven. They
• ¼ teaspoon baking so-
will take some time to cool, you can speed up the pro-
da
cess by putting them in the refrigerator.
Total for each cookie comes out to: 90.44 Calories, 8.18g Fats, 1.74g Net Carbs, and
2.54g Protein.
125
DESERTS
Cookies and Crème Ice Cream

Cookie Crumbs 1. Preheat oven to 300F. Line 9 inch circular cake pan with
parchment paper and spray with oil of choice.
• ¾ cup almond flour
• ¼ cup cocoa powder 2. Sift the almond flour, cocoa powder, baking soda, eryth-
ritol, and salt into a medium bowl and then whisk until
• ¼ teaspoon baking so- smooth. Add the vanilla extract and coconut oil and mix
da until batter forms into fine crumbs. Add the egg and blend
until cookie batter begins to stick together and form a ball.
• ¼ cup erythritol
• ½ teaspoon vanilla ex- 5. Transfer the batter into prepared cake pan and press out
batter thinly with your fingers until it evenly covers the bot-
tract
tom of the pan. Place pan in preheated oven and bake for
• 1 ½ table- 20 minutes or until center of cookie bounces back when
spoon coconut pressed.
oil, softened
7. When finished baking, remove pan from oven and let
• 1 large egg, room tem- cool. Once the cookie has cooled, break the cookie into
perature small crumbles.
• Pinch of salt 9. In a large bowl, blend the whipping cream with an elec-
tric mixer until stiff peaks form. Add vanilla extract and
Ice Cream
erythritol, and whip until thoroughly combined. Pour in al-
• 2 ½ cups whipping mond milk and blend mixture until it re-thickens.
cream
12. Transfer cream mixture to ice cream maker and churn
• 1 tablespoon vanilla ex- until ice cream begins to hold its shape.
tract
13. Gradually pour the cookie crumbles in while the ice
• ½ cup erythritol cream maker is churning to evenly mix the crumbles into
• ½ cup almond the ice cream. Once all of the cookie crumbles are incor-
porated, transfer the ice cream into a ½ gallon freezer-safe
milk, unsweetened
container and freeze for at least 2 hours before serving.
This makes a total of 10 servings Keto Cookies and Crème

Ice Cream. Each serving comes out to be 289.9 Calories,
28.9g Fats, 3g Net Carbs, and 4.6g Protein.
126
DESERTS
Flourless Brownies
• 5 ounces low-carb 1. Heat oven to 375°F and line a baking sheet with
milk chocolate parchment. Melt 5 ounces chocolate in a glass bowl on
medium heat for 30 intervals, stirring each time until
• 4 tablespoons butter smooth.
• 3 large eggs
2. Add butter and microwave the bowl for ten seconds.
• ½ cup Swerve Stir. Repeat until smooth. Set aside to allow to slightly
(mixture of Stevia and cool while you prepare the batter.
Erythritol
3. In a large bowl, beat three eggs and ½ cup granulat-
• ¼ cup mascarpone ed sweetener on high until the mixture becomes frothy
cheese and the eggs become pale. This should take about 3-5
minutes.
• ¼ cup unsweetened
cocoa powder 4. Add the mascarpone cheese and beat until smooth.
• ½ teaspoon salt 5. Sift in half of the cocoa powder and ½ tsp salt and
gently mix. The power will resist mixing with the egg so
go slow and keep at it.
6. Sift in the rest of the coco powder and stir until all of
the mixture is dissolved and the batter forms.
7. Make sure you chocolate is still melted. If not, heat for

10 seconds and stir. Fold the melted chocolate into the
batter and mix well until it is creamy and there are no
lumps.
8. Pour batter in prepared 8×8 pan and bake at 375°F

for 25 minutes or until the center no longer jiggles.
9. Remove from pan and cool completely before cut-

ting!
This makes a total of 16 Flourless Keto Brownies. Each

serving comes out to be 86.94 Calories, 8.05g Fat, 2.9g
Net Carbs, and 2.18g Protein.
127
DESERTS
Granola Bars
50 g almonds 1) Preheat the oven to 350°F (175°C).

2) Mix all the ingredients in a blender or food
30 g sesame seeds processor until they are chopped coarsely,
not too finely.
30 g pumpkin seeds 3) Use a spatula to place in a baking dish, 7–
11 inches, preferably lined with parchment
15 g flaxseed paper.
4) Bake for 15–20 minutes until the cake has
30 g unsweetened shredded turned a nice color, without letting it burn.
coconut 5) Let cool a little and remove from the baking
30 g dark chocolate with a min- dish. Divide into 20 or 24 pieces with a sharp
imum of 70% cocoa solids knife.
3 tablespoons coconut oil 6) Melt the chocolate for decoration in a wa-
ter bath using a double boiler or in the mi-
2 tablespoons tahini (sesame cro-wave oven.
paste)
7) Dip each bar in the chocolate, but just
½ teaspoon vanilla extract about half an inch or on just one side. Let
cool completely.
1 teaspoon ground cinnamon 8) Keep in the refrigerator or freezer.
½ pinch sea salt
1 egg
50 g dark chocolate with a min-

imum of 70% cocoa solids, for
garnish (optional)
128
DESERTS
Lava Cake
60 g dark chocolate with a min- 1) Preheat the oven to 400°F (200°C) and
imum of 70% cocoa solids grease 4-6 small ramekins with butter.
60 g butter 2) Divide or chop the chocolate into smaller
pieces. Put in a saucepan or the top of a
¼ teaspoon vanilla extract double boiler. Add butter and melt togeth-
(optional) er carefully.
3 eggs 3) Add vanilla and stir until smooth. Turn off the
heat and set aside. Allow the chocolate to
cool, but not too much; keep it from getting
1 tablespoon butter, for greas-
firm.
ing the ramekins
4) Crack the eggs into a bowl and beat with a
hand mixer until fluffy — about 2-3 minutes.
5) Pour in the chocolate batter. Mix well, pref-
erably with a wooden spoon or fork, until
the batter is smooth.
6) Pour the batter into the greased ramekins
and place in the oven. Immediately lower
the heat to 350°F (175°C).
7) Set your timer for 5–7 minutes, depending
on number of servings.
8) Remove from the oven and serve luke-
warm. A dollop of whipped cream or sour
cream adds a delicious finishing touch.
129
DESERTS
Peanut Butter Fudge Bars

The Crust 1) Preheat the oven to 400°F. Melt 1/2 cup butter. Half will
be for the crust and half for the fudge. Combine the al-
• 1 cup almond flour
mond flour and half the melted butter.
• ¼ cup butter, melted
2) Add erythritol and cinnamon, then mix together. If
• ½ teaspoon cinnamon you’re using unsalted butter, add a pinch of salt to bring
• 1 tablespoon erythritol out more flavor.
• Pinch of salt 3) Mix until even throughout and press into the bottom of a
baking dish lined with parchment paper. Bake the crust
The Fudge
for 10 minutes or until edges are golden brown. Take it
• ¼ cup heavy cream out and let it cool.
• ¼ cup butter, melted 4) For the filling, combine all the fudge ingredients in a
• ½ cup peanut butter small blender or food processor and blend. You can use
an electric hand mixer and bowl as well. Make sure to
• ¼ cup erythritol
scrape down the sides and get all the ingredients well
• ½ teaspoon vanilla ex- combined.
tract
5) After the crust is cooled, spread the fudge layer gently
• 1/8 teaspoon xanthan all the way up to the sides of the baking dish. Use a spat-
gum ula to even out the top as best you can.
The Toppings 6) Just before chilling, top your bars off with some chopped
• 1/3 cup dark Choco- chocolate. This can be in the form of sugar-free choco-
late, chopped late chips, sugar-free dark chocolate or just good old
dark chocolate. I used Lily’s Stevia Sweetened choco-
late. Refrigerate overnight or freeze if you want it soon.
7) When cooled, remove the bars by pulling the parch-
ment paper out. Cut in 8-10 bars and serve!
This makes 8 total Peanut Butter Fudge Bars. Each bar comes out to be 349.5 Calories,
33.73g Fats, 5.08g Net Carbs, and 7.42g Protein.
130
DESERTS
Pound Cake
Pound cake 1) Preheat oven to 350°F. In a large mixing bowl, toss in
room temperature butter, softened cream cheese and
• 2 1/2 cups almond flour
erythritol.
• ½ cup unsalted butter,
2) Cream together the butter and erythritol and until
softened
smooth. Then, add in softened chunks of cream cheese
• 1 1/2 cups erythritol and blend together until smooth.
• 8 eggs, room tempera- 3) Add in the eggs, lemon extract, and vanilla extract in
ture with the blended ingredients. Blend with a hand mixer
• 1 1/2 tsp. vanilla extract until smooth.
• 1/2 tsp. lemon extract 4) In a medium sized bowl, mix together the almond flour,
baking powder, and salt.
• ½ tsp. salt
5) Slowly add in the ingredients from the medium sized
• 8 oz. cream cheese
bowl into the batter. Use a hand blender to blend the
• 1 1/2 tsp. baking pow- clumps until very smooth.
der
6) Pour batter into a loaf pan. Bake for 60 - 120 minutes at
Glaze 350F or until smooth in the middle with a toothpick.
• ¼ cup powdered eryth- 7) If creating a glaze, blend together the powdered erythri-
ritol tol, vanilla extract and heavy whipping cream until
• 3 Tbsp. heavy whipping smooth. Wait until the pound cake is fully cooled from
cream the oven before spreading the glaze on top.
• ½ tsp. vanilla extract
This makes a total of 16 servings of pound cake. Each slice comes out to be 254.19 Calo-
ries, 23.4g Fats, 2.49g Net Carbs, and 7.9g Protein.
131
DESERTS
Saffron Panna cotta

½ tablespoon unflavored pow- 1) Mix gelatin with a small amount of water

dered gelatin (follow instructions for your chosen brand, usually
475 ml heavy whipping cream 1 tablespoon water for every 1 tsp gelatin) and
set aside to bloom.
2) Bring cream, vanilla, saffron and optional ste-
¼ teaspoon vanilla extract
via to a light boil in a sauce pan. Lower the heat
and allow to simmer for a few minutes.
1 pinch saffron
3) Remove the pan from the stove top and add
the gelatin. Stir until completely dissolved.
1 tablespoon chopped almonds
4) Pour the mix into 6 glasses or ramekins. Cover
(optional)
with plastic wrap and place in the refrigerator
12 fresh raspberries (optional) for at least 2 hours. Toast the almonds in a dry,
hot frying pan for a few minutes and add on top
1 sachet stevia (optional) of the panna cotta with berries and serve.
132
DESERTS
Vanilla Cupcakes
Cupcake Batter 1. Preheat oven to 350°F while gathering your ingredi-
ents.
• 2 large eggs
2. 2. Mix the eggs, mayonnaise and vanilla essence in
• ½ cup mayonnaise
a medium size bowl. You want the batter to be really
• 1 tablespoon vanilla smooth, so use a hand mixer if you need to. Set the
essence bowl to the side.
• 1 ¾ cups almond flour 3. Mix together the almond flour, erythritol, salt, and
• ½ cup erythritol baking powder in a separate bowl.
• ¼ teaspoon salt 4. Slowly whisk the batter into the bowl of dry ingredi-
ents. If you have a hard time mixing them together,
• 2 teaspoons baking
just use the hand blender until it is smooth.
powder
5. Using a ¼ cup measure, spoon out eight servings in-
Vanilla Cream Cheese
to a lined muffin or cupcake pan.
Frosting
6. Bake for 20-25 minutes at 350°F or until they’re lightly
• 4 ounces softened
browned on top. Frost after they have cooled.
cream cheese
7. To create frosting add the erythritol, heavy whipping
• ¼
cream, and vanilla extract to the softened cream
cup erythritol, powder
cheese. Whip together using a hand mixer.
ed in a grinder
• 3 tablespoons heavy
whipping cream This makes a total of 8 servings of Keto Vanilla Bean
Cupcakes. Each cupcake comes out to be 329 Calo-
• ½ teaspoon vanilla
ries, 30.84g Fats, 4.24g Net Carbs, and 7.71g Protein.
extract
133
DRINKS
Cocoa almond smoothie

2 or 3 large ice cubes Blend them all together until smooth.

Add water if smoothie is too thick.
1 1/4 cups unsweetened al-

mond milk
2 tbsp unsalted almond but-
ter
1 tbsp chia seeds
2 tbsp unsweetened cocoa

powder
1 tbsp coconut oil
134
DRINKS
Cucumber Mint Infused

Water
15 g mint leaves Place mint leaves in pitcher and press

with wooden spoon to slightly mash up.
1 medium cucum-
ber peeled and sliced Stir in cucumber and water.
2 quarts water
135
DRINKS
Green Tea Lemonade
5 cups brewed green tea Brew tea according to instructions. Set

aside to cool on the counter for a couple
of hours and then place in the fridge for
3 cups water really cold lemonade. Otherwise, use in
the recipe as soon as it's cooled to room
temperature.
Pour brewed green tea in a large pitcher
Juice from 3 small lemons with water, lemon juice and stevia. If us-
ing honey or coconut nectar, combine
the sugars with the lemon in a separate
15 drops of stevia dish before transferring to the pitcher.
Add ice cubes, stir and serve. Optional to
add lemon slices to the mix to make it
pretty!
Ice cubes
136
DRINKS
Hot Chocolate
30 g unsalted butter Put the ingredients in a tall beaker to use

with a hand blender.
Mix for 15–20 seconds or until there’s a fine
1 tablespoon cocoa pow- foam on top.
der
Tip!
¼ teaspoon vanilla extract Use ghee (clarified butter) or coconut oil

for a milk protein-free option. If you want
to make it even richer, add a dollop of
whipped coconut cream before serving.
240 ml boiling water Or whipped heavy cream if you tolerate
dairy.it pretty!
137
DRINKS
Lassi
1 cup (226g) Greek yogurt, plain Puree until quite smooth in a blender.
and full fat Serve topped with a tiny dash of ground
cardamom, toasted almond slivers and/or
1/2 cup (90g) ice cubes a few saffron threads. Enjoy on a warm
summer day!
2 tbsp Stevia
1 dash (0g) salt
1/4 tsp (.25g) cardamom,

ground (optional)
1/2 tsp (.5g) rose water

(optional)
For Orange ginger lassi:

• Freshly grated peel from 1
small organic orange (only
the orange-colored part)
• 1 teaspoon freshly grated or-
ganic ginger
138
DRINKS
Lemonade
64 oz (8 cups) water • Pour water into pitcher.

• Add lemon juice and stevia.
1/4 cup (equivalent of two
• Stir and enjoy!
lemons) lemon juice
This sugar-free lemonade tastes great chilled
1/4 tsp stevia extract
with ice cubes.
You can add mint leaves to it too. Just blend

them with the water, lemon juice and stevia
in a blender.
139
DRINKS
Mint Limeade Cooler

zest of 2 limes Place lime zest, juice, mint leaves, stevia and
2 cups of water in a high speed blender and
juice of 4 limes (1/2 cup) blend until completely mixed. Strain through
a sieve to remove any excess pulp.
1/3 cup mint leaves Add mixture to a pitcher then add the other
2 cups of water, ice and extra lime wedges.
Mix to combine and serve immediately. (If
4 cups ice cold water, divided saving for later, do not mix with ice because
it will water it down)
ice
liquid stevia (optional)
lime wedges
140
DRINKS
Peanut Butter Milkshake

7 large ice cubes 1) Add all ingredients to your blender.

2) Blend everything together for 1-2 minutes
1 cup coconut milk or until the consistency is good for you.
Pour out and enjoy!
3 tablespoons peanut butter
¼ teaspoon xanthan gum
1 tablespoon MCT /coconut

oil

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The

26) Juicy Lucy

Drinks & Beverages 133

2 kg beef bones or chicken Quick method:

2 tbsp full fat cream (for

1 sachet stevia (optional)

4 cups water • Mix well all the ingredients and drink it

The juice of one medium

½ tsp pink Himalayan Salt

½ tsp pink apple cider vine-

Homemade Cottage Cheese

Milk Fresh 2 litres Video: Foodfusion Recipe

How to make Almond Flour

- 100 grams of almonds Video link: Headbanger’s recipe

1 cup - Olive Oil Video: Headbanger’s recipe

1/2 Tsp - Black pepper Macros per serving

- 250 grams (2 cups) Salt- Video: Headbanger’s recipe

Macros per serving Calories: 105

90-Second Almond Bread

Almond Flour— 3 tbsp Mix all the ingredients and microwave it

Melted Butter — 1 1/2 tbsp

Baking Powder — 1 /2 tsp

3 egg whites Tip!

3 Eggs Recipe link: https://glutenfreedaddy.com/

You can use this bread as sandwich bread too.

Keto loaf of bread

1 cup almond flour 1) Preheat the oven to 350°F (175°C).

1 tablespoon poppy seeds or

1¼ cups almond flour 1. Preheat the oven to 350°F (175°C). Mix

Naan bread/paratha with garlic butter

2 garlic cloves, minced

Peanut Butter Bread

- 250 grams (1Cup) Peanut 1. Whisk all the ingredients together

- 1 Tsp Stevia Powder (or to

- a pinch of salt • Calories: 86

- 50 grams Almond Flour 1. Mix all the ingredients together

- 4 Tbsp Heavy Cream

- 1/2 Tsp Baking Powder

- 1/4 Tsp Salt

- 1/4 Tsp Stevia

½ tablespoon ground psyllium 2) Let expand for 5 minutes or more.

2 Eggs Video: Headbanger's Recipe

6 eggs 1. Preheat the oven to 350°F (175°C).

Fast & Easy Peanut Butter Coffee

12 large eggs 1) Microwave frozen spinach for 3-4 minutes.

1 ounce pepperoni 3) Add in the ricotta, parmesan, and spinach.

½ cup grated Parmesan

Salt and pepper to taste

Khagina (Scrambled Eggs)

• Coriander 1/2 bunch

• Turmeric powder 1/2 tsp

Lemon Poppyseed Muffins

• ¾ cup almond flour 1) Pre-heat oven to 350F. In a bowl, combine al-

• ¼ cup heavy cream

• 3 tablespoons lemon juice

• 1 teaspoon vanilla extract

• 25 drops liquid Stevia

-Butter • For mushroom omelet: When the omelet begins to

In a pot, add cooking oil, onion, green chili,

Cinnamon and cardamom fat

• 75 g unsalted butter • Mix all ingredients in a mixing bowl

• Form into ping-pong ball sized bites

shredded coconut • Refrigerate to set

• 2 pinches ground cinnamon