Keto in 5 Trustworthy Approach To PDF

The Keto in Five
Trustworthy Approach to Health & Weight

Loss, with 70+ Low-Carb High-Fat
Ketogenic Recipes
Adele Baker
This book is dedicated to my little daughter, my inspiration and
my soul
Copyright © 2018 by Pulsar Publishing.

All rights reserved.
No part of this book may be reproduced in any form or by any electronic or
mechanical means – except in the case of brief quotation embodied in articles
or reviews – without written permission from its publisher.
Disclaimer
The recipes and information in this book are provided for educational
purposes only. Please always consult a licensed professional before making
changes to your lifestyle or diet. The author and/or publisher shall have
neither liability nor responsibility to anyone with respect to any loss or
damage caused or alleged to be caused directly or indirectly by the
information contained in this book. All trademarks and brands within this
book are for clarifying purposes only and are owned by the owners
themselves, not affiliated with this document.
Images from shutterstock.com
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CONTENTS
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INTRODUCTION
BREAKFAST
Breakfast Squares
Salmon Patties
Apple Sausages
Cinnamon Toast Pork Rinds
Low Carb Easy Almond Meal
Oatless Ricotta Oatmeal
Sweet Angel Eggs
Keto Breakfast Burger
Bacon Cheddar Chive Omelet
Sausage Gravy
Toasted Cinnamon Vanilla Coconut Cereal
Eggs on Bacon Cups
Breakfast Low Carb Mock Cinnabon
Parmesan Eggs
Bacon Gravy
LUNCH
Sausage & Cream Cheese Stuffed Mushrooms
Garlicky Chicken Livers
Cheesy Chicken Slow Cooker
Spicy Garlic Butter Shrimp
Chicken Bacon Wraps
Grilled Spicy Lime Shrimp
Salt-and-Pepper Stir-Fried Shrimp
Sautéed Scallops with Garlic and Parsley
Almond Buns
Keto Gnocchi
Saturday Garlic Shrimp
Fried Halloumi with Kalamatas and Mint
Jalapeño Poppers
Blue Cheese-Stuffed Olives
Crab with Drawn Butter
Romanesco with Rosemary and Garlic
Broccoli with Cheese Sauce
SOUPS &SALADS
Classic French Onion Soup
Tomato Asiago Soup
Cheesy Shrimp Soup
Roasted Carrot Soup
Minty Pea Soup
Keto Egg Drop Soup
Creamy & Rich Tomato Soup
Balsamic Cucumber Salad
Bacon & Tomato Salad
Creamy Cucumber Salad
Avocado Pepperoni Salad
Kale & Parmesan Salad
Keto Caprese Salad
MAINS
Simple Shredded Chicken
Slow Cooker Lemon-Rosemary Chicken
Duck Breast with Brown Butter and Sage
Chicken Quesadilla
Garlic Parmesan Chicken Wings
Kalua Pork with Cabbage
Butter & Herb Pork Chops
BLTA Cups
Breaded Lemon Chicken
Slow Cooker Maple Dijon Ham
SIDES
Steamed Broccoli with Blue Cheese Sauce
Eggplant Fries
Salted Caramel Pork Rinds
Ranch Mushrooms
Baked Zucchini Gratin
Roasted Radishes with Brown Butter Sauce
Parmesan & Pork Rind Green Beans
Cheese Chips & Guacamole
Keto Bread
Deviled Eggs
Chicken-Pecan Salad Cucumber Bites
Roasted Brussels Sprouts with Bacon
Salami & Pepperoncini & Cream Cheese Pinwhels
Cauliflower Steaks with Bacon & Blue Cheese
Bacon-Wrapped Jalapenos
Coconut Creamed Spinach
Sesame Bok Choy & Shiitake Mushrooms
Shredded Brussels Sprouts with Bacon
Shaved Asparagus with Parmesan Cheese
Bacon-Ranch Broccoli Bites
Perfect Roasted Garlic
Spicy Buttered Beans
DESSERTS
Mango Coconut Pudding
Almond Truffles
Maple Walnut and Macadamia “Fudge”
Raspberry Ice Cream
Strawberry-Lime Sorbet
Meyer Lemon Custard
Lemon Curd Tarts
Mascarpone Cream Cheese-Filled Strawberries
Peppermint Fudge Fat Bomb
Frozen Black Forest Pudding
Chocolate Macaroons
Pan-fried Queso Fresco
Keto Tortilla Chips
Chocolate Fat Bombs
DRINKS, SHAKES & SMOOTHIES
Lemon Mint Ice Cubes
Strawberry-Lime Water
Coconut Green Tea
Earl Grey Hot Chocolate
Frozen Coffee Shake
Chocolate & Peanut Butter Smoothie
Strawberry-Sage Smoothie
Chocolate-Covered Strawberry Smoothie
Ginger-Basil Avocado Smoothie
Mexican Chocolate Smoothie
Bulletproof Coffee
Blackberry-Chia Pudding
Salted Chocolate & Macadamia Nut Smoothie
Almond Milk Eggnog
Butter-Cinnamon Coffee
CONCLUSION
Conversion Tables
Other Books by Adele Baker
INTRODUCTION
The keto diet has been one of the hottest areas of research within the
nutrition, health, and medical communities. While many have understood the
benefits of the keto diet for years, the health-conscious public is just now
beginning to take notice!
The keto diet is a low-carbohydrate, high-fat, moderate-protein diet that helps
transition your body from using sugar or glucose for energy to becoming a
fat-burning machine. As you remove high-carbohydrate foods from your diet,
your blood sugar will dramatically decline, and your body will begin to break
down fat for energy, producing ketones that can be used by nearly every cell
in the body. This process causes weight loss, decreases cravings and bloating,
and improves mental clarity.
This book offers 5-ingredient recipes that are going to make life easier. Who
has the time these days to spend hours preparing a meal? These recipes are
full of flavor and healthy fats. You’ll be cooking with natural, wholesome
ingredients that are easy to find and affordable. There is no need to go to five
different grocery stores just to hunt down a bunch of unfamiliar ingredients.
It’s time to embrace not only a diet but a new and healthy way of life! Let's
start cooking!
BREAKFAST
Breakfast Squares
Prep time: 5 minutes

Cooking time: 1 hour
Servings: 3
Nutrients per serving:
Carbohydrates – 4.4 g
Net Carbs – 4.4 g
Fat – 62.6 g
Protein – 51.6 g
Calories – 782
Ingredients:
8 oz Mozzarella cheese, shredded
8 oz Cheddar cheese, shredded
6 eggs, beaten
2 jalapeño peppers, diced
4 Tbsp butter
Instructions:
1. Combine the eggs and the cheeses.
2. Butter the bottom of an 8×8 pan; add the jalapeño peppers. Stir in the
cheese mixture.
3. Bake for 30 minutes at 350°F, then for another 30 minutes at 250°F.
Salmon Patties

Cooking time: 20 minutes
Servings: 4
Net Carbs – 8.5 g
Fat – 35.9 g
Protein – 22.7 g
Calories – 446
Ingredients:
2 7-oz cans pink salmon
2 Tbsp tapioca flour
2 eggs, beaten
1 onion, diced
Salt, pepper, to taste
½ cup canola oil
Instructions
1. Remove the bones from the salmon. Put it into a bowl with the liquid.
2. Stir in the eggs, onion, flour, salt, and pepper.
3. Beat the mixture with an electric mixer.
4. Scoop salmon mixture into the pan, spreading it into round patties.
5. Cook for 10 minutes, flip, and cook for another 10 minutes.
Apple Sausages

Servings: 6
Net Carbs – 7.5 g
Fat – 13.7 g
Protein – 2.1 g
Calories – 162
Ingredients:
2 apples, peeled, cored, diced
6 breakfast sausage links
4 Tbsp vegetable oil
1 Tbsp brown sugar
Instructions
1. Place the links in a cast-iron frying pan. Pour water to cover the bottom
of the pan. Add the oil.
2. Cook over medium heat until the water has evaporated.
3. Add the apples and sugar; cook for 5 minutes. Serve.
Cinnamon Toast Pork Rinds
Prep time: 5 min

Cooking time: 0 min
Servings: 1
Carbohydrates –1 g
Net Carbs – 0 g
Fat – 36 g
Protein – 35 g
Calories – 483
Ingredients:
¼ cup organic heavy cream
2 drops liquid vanilla stevia
½ tsp cinnamon, ground
⅛ tsp nutmeg, ground
1 cup pork rinds, crushed
Instructions:
1. In a bowl, stir together the heavy cream, vanilla stevia, cinnamon,
nutmeg. Stir in the pork rinds and enjoy.
Low Carb Easy Almond Meal

Servings: 5
Nutrients per serving
Net Carbs – 4.3 g
Fat – 11 g
Protein – 6.2 g
Calories – 132
Ingredients
1 cup almond meal or almond flour
1 cup water
1/3 cup Parmesan cheese, grated
Instructions
1. In a saucepan, add the almond meal, water, and salt, and whisk until
lump-free. Over medium heat, boil the mixture, whisking occasionally
for 5 minutes.
2. Remove from the heat. Stir in the cheese until melted; season with the
pepper to taste.
3. Pour into serving bowls.
Oatless Ricotta Oatmeal

Cooking time: 1 minute
Servings: 1
Net Carbs – 1 g
Fat – 56 g
Protein – 15 g
Calories – 578
Ingredients:
½ cup organic ricotta cheese
4 Tbsp salted grass-fed butter
⅛ tsp ground cinnamon
Sweetener, to taste
Instructions:
1. In a small microwave-safe bowl, mix the ricotta cheese, butter,
cinnamon, and sweetener. Heat it in the microwave until hot, about 1
minute.
Sweet Angel Eggs

Servings: 2
Net Carbs – 1 g
Fat – 15 g
Protein – 12 g
Calories – 184
Ingredients:
4 large free-range eggs, hardboiled, peeled
2 Tbsp mayonnaise
1 Tbsp sugar-free vanilla bean sweetener
Instructions:
1. Halve the eggs and add the yolks to a bowl. Place the egg white halves
on a plate.
2. Add the mayonnaise, sweetener, and cinnamon to the yolks and mix.
3. Transfer the yolk mixture to a zipper-top plastic bag and cut off a small
corner of the bag at the bottom. Add some of the yolk mixture into each
egg white half. Serve.
Keto Breakfast Burger

Servings: 2
Net Carbs – 3 g
Fat – 55.9 g
Protein – 30.4 g
Calories – 654.5
Ingredients:
4 slices bacon
2 large eggs
4 oz sausage
2 oz pepper jack cheese
1 Tbsp butter
Instructions:
1. Preheat oven to 400°F.
2. Cook bacon in the oven for 20-25 minutes. Drizzle the butter over the
bacon set aside.
3. Cook the sausage patties on both sides. Add cheese, and cover with a
lid. Remove from pan. Cook egg over easy and place on top. Serve
immediately with the bacon.
Bacon Cheddar Chive Omelet

Servings: 2
Carbohydrates – 1 g
Net Carbs – 1 g
Fat – 40 g
Protein – 23 g
Calories – 462
Ingredients:
2 slices cooked bacon
2 large eggs
1 oz Cheddar cheese
1 tsp bacon fat
Instructions:
1. Heat pan to a medium-low with bacon fat. Add the beaten eggs, salt, and
pepper.
2. As soon as the edges begin to set, add bacon to the middle and cook for
30 seconds and remove from heat.
3. Top with cheese and fold in half. Flip over and warm through on the
other side. Serve immediately.
Sausage Gravy

Servings: 8
Net Carbs – 8.3 g
Fat – 44.7 g
Protein – 13.8 g
Calories – 486
Ingredients:
1/3 cup tapioca flour
1 quart almond milk
1 lb pork sausage
1 dash pepper
Instructions:
1. In a skillet, cook the sausage for 5 minutes.
2. Sprinkle the flour all over the sausage and stir well to combine. Cook for
about 5-7 minutes.
3. Add milk; cover and cook over medium heat until the mixture is thick.
4. Add the pepper. Serve.
Toasted Cinnamon Vanilla Coconut Cereal

Servings: 6
Net Carbs – 3 g
Fat – 14 g
Protein – 4 g
Calories – 239
Ingredients:
2 cups unsweetened shaved coconut
½ cup crushed walnuts
1 vanilla bean, seeds scraped out
Powdered stevia, to taste
Unsweetened almond milk, to taste
Instructions:
2. Line a rimmed baking sheet with parchment paper.
3. Toast the coconut and walnuts in the oven for 5 minutes.
4. Remove and sprinkle them with the vanilla bean seeds and stevia, and
toss to combine.
5. Put ½ cup of this cereal in a bowl and pour in your preferred amount of
unsweetened almond milk. Serve.
Eggs on Bacon Cups

Servings: 3
Net Carbs – 1 g
Fat – 21.7 g
Protein – 18.1 g
Calories – 273
Ingredients:
6 bacon slices
6 eggs
1 oz cheese, for topping
Instructions:
2. Grease muffin pan with oil, then line with a bacon slice, pressing it into
the sides.
3. Crack 1 egg into each bacon-lined cup.
4. Sprinkle with salt, pepper, and cheese. Bake for 20 minutes. Serve.
Breakfast Low Carb Mock Cinnabon

Servings: 1
Net Carbs – 5.5 g
Fat – 28.3 g
Protein – 16.6 g
Calories – 339
Ingredients:
½ cup cottage cheese
7 pecan halves, toasted
1 packet stevia
Ground cinnamon, to taste
1 ½ Tbsp ghee
Instructions:
1. In a bowl, mix the cottage cheese, ghee, and the sweetener.
2. Sprinkle with cinnamon and then top with the pecan halves. Serve.
Parmesan Eggs

Servings: 1
Net Carbs – 1.9 g
Fat – 27.2 g
Protein – 15.8 g
Calories – 308
Ingredients:
2 Tbsp Parmesan cheese, grated
1 Tbsp whipping cream
1 Tbsp butter, melted
1 large egg
Instructions:
2. Grease ramekin with the butter. Add 1 Tbsp of the Parmesan cheese.
3. Crack egg into the ramekin and cover with the cream. Sprinkle with
remaining cheese.
4. Bake for 15 minutes. Serve hot inside the ramekin.
Bacon Gravy

Servings: 4
Net Carbs – 10.7 g
Fat – 35.5 g
Protein – 8.9 g
Calories – 393
Ingredients:
6 bacon slices
2 cups almond milk
2 Tbsp tapioca flour
2 Tbsp bacon grease
Instructions:
1. In a skillet, cook the bacon. When done, drain the grease, reserving 2
Tbsp in the skillet.
2. Add the flour to the skillet and cook for 1 minute, stirring.
3. Add the milk and cook for 5-10 minutes.
4. Crumble the bacon. Add the salt, pepper to taste. Add the bacon to the
gravy and let simmer for 5 minutes. Serve.
LUNCH
Sausage & Cream Cheese Stuffed Mushrooms

Servings: 6-8
Net Carbs – 3.7 g
Fat – 16.6 g
Fiber – 1.1 g
Protein – 13.8 g
Calories – 352
Ingredients:
2 12-oz packages white button mushrooms
8 oz ground sausage
1 8-oz package (8 oz) cream cheese
¼ cup butter, melted
2 garlic cloves, minced
Instructions
2. Clean the mushrooms, separating stems and caps. Mince mushroom
stems and garlic.
3. In a frying pan, cook the sausage, crumbling into small pieces.
4. Place the cream cheese in a mixing bowl.
5. Just before the sausage is done, add the garlic and the mushroom stems.
Continue cooking until the sausage is done.
6. Drain excess grease and add sausage mixture to the bowl of cream
cheese. Melt the butter. Add it to the bowl.
7. With the mushrooms head down, place caps to a 9×13 rimmed pan.
8. Fill the mushrooms with the sausage-cheese mixture.
9. Pour water to the bottom of the pan; bake for about 30-45 minutes.
10. Scoop the stuffed mushrooms out of the pan and arrange them onto a
serving plate. Serve warm.
Garlicky Chicken Livers

Servings: 1
Net Carbs – 5.1 g
Fat – 68.3 g
Protein – 56.1 g
Calories – 858
Ingredients:
½ lb chicken liver
1 tsp lemon juice
2 Tbsp olive oil
2 Tbsp ghee, melted with the olive oil
3 cloves garlic, chopped
Instructions
1. Wash the chicken livers. Trim and dry them.
2. Dry-fry them in a nonstick frying pan for 3-4 minutes.
3. While the livers are still in the pan, add the ghee-olive oil, lemon juice to
taste; stir to mix.
4. Sprinkle with chopped garlic, serve.
Cheesy Chicken Slow Cooker

Cooking time: 8 hours
Servings: 8
Net Carbs – 8.4 g
Fat – 13 g
Protein – 35.6 g
Calories – 304
Ingredients:
1 10 ½-oz Cheddar cheese soup
2 10 ½-oz cream of chicken soup
2 lbs chicken breasts, boneless, skinless
¾ cup vegetable oil
¾ cup butter
Instructions
1. Place the chicken breasts into the slow cooker.
2. In a bowl, mix the soups, olive oil, and butter, then pour over the
chicken.
3. Cover and cook for about 6-8 hours on low, or until the chicken is
tender.
4. Serve over cauliflower rice or low carb noodles.
Spicy Garlic Butter Shrimp

Servings: 4-5
Net Carbs – 8.3 g
Fat – 30.7 g
Protein – 103.8 g
Calories – 749
Ingredients:
4 lbs shrimp
1-2 Tbsp garlic, minced, to taste
½ cup butter
1 Tbsp lemon pepper seasoning
½ tsp garlic powder
Instructions
2. Mix the butter and the garlic.
3. Place the shrimp in a pan and dot with the garlic butter; sprinkle with the
garlic powder and the lemon pepper.
4. Bake for 30 minutes, stirring once or twice. Serve.
1.
Chicken Bacon Wraps

Servings: 12
Net Carbs – 1.1 g
Fat – 13.5 g
Protein – 38.1 g
Calories – 502
Ingredients:
12 chicken breast halves, boneless, skinless
12 bacon slices
2 8-oz cartons chive and onion cream cheese
12 Tbsp olive oil spread, divided
Salt, to taste
Instructions
1. Flatten chicken breasts to ½ -inch thickness.
2. Distribute 3 Tbsp cream cheese over each chicken breast.
3. Dot with 1 Tbsp olive oil spread and sprinkle with the salt; roll up and
wrap each piece with a bacon strip.
4. With the seam side down, place the wrapped chicken on a greased pan;
bake for 35-40 minutes at 400°F.
5. Transfer the pan 6 inches from the heat source; broil for 4-5 minutes.
Serve.
Grilled Spicy Lime Shrimp

Servings: 8
Net Carbs – 1.2 g
Fat – 3 g
Protein – 13 g
Calories – 188
Ingredients:
1 lb medium shrimp, peeled, deveined
1 lime, juiced
½ cup vegetable oil
3 Tbsp Cajun seasoning
Instructions
1. In a resealable plastic Ziploc bag, mix the lime juice, Cajun seasoning,
and vegetable oil. Add the shrimp, seal the bag, shake to coat, and
marinate for 20 minutes.
2. Preheat an outdoor grill to medium heat. Lightly grease the grate.
3. Remove the shrimp from the marinade.
4. Cook for 2 minutes per side, or until opaque and bright pink. Serve.
Salt-and-Pepper Stir-Fried Shrimp

Servings: 6
Carbohydrates –4.8 g
Net Carbs – 4.8 g
Fat – 10.6 g
Protein – 52 g
Calories – 335
Ingredients:
4 cloves garlic, chopped
2 tsp salt, divided
2 Tbsp vegetable or peanut oil
2 lbs shrimp, with shells
1 cup cilantro leaves, roughly chopped
Instructions
1. Place the peppercorns in a mortar. With a pestle, crush roughly.
2. Into a bowl, combine shrimp and 1 tsp salt. Toss to coat and let rest.
3. Over high heat, heat a large nonstick pan. Add the oil, garlic, and
remaining salt, and cook for 1 minute.
4. Add the shrimp and cook for 3-4 minutes.
5. Add the cilantro, turn off the heat, and toss to combine. Serve right
away.
Sautéed Scallops with Garlic and Parsley

Servings: 4
Nutritiens per serving:
Net Carbs – 4.8 g
Fat – 31.4 g
Protein – 29 g
Calories – 417
Ingredients:
8 Tbsp butter
16 large (about 1 1/2 lbs) sea scallops
1 ½ Tbsp olive oil
Instructions
1. Season the scallops with the salt and pepper.
2. In a skillet, heat the oil. Sauté 8 scallops for 2 minutes per side. Repeat
the process with the remaining 8 scallops.
3. Add the butter to the skillet and melt.
4. Stir in the garlic and cook for 15 seconds. Return the scallops to the pan;
stir to coat in butter. Serve.
Almond Buns

Cooking time: 12-17 minutes
Servings: 6
Net Carbs – 2.8 g
Fat – 17.2 g
Protein – 4.7 g
Calories – 184
Ingredients:
2 eggs
¾ cup almond flour
5 Tbsp unsalted butter
1 ½ tsp baking powder
1 ½ tsp Splenda or stevia
Instructions
1. Combine the dry ingredients in a bowl.
2. Whisk in the eggs.
3. Melt the butter and mix into the mixture.
4. Divide the mixture into 6equal parts; place into a muffin pan.
5. Bake at 350°F for about 12-17 minutes. Let cool on a wire rack. Serve.
Keto Gnocchi

Cooking time: 12-17 minutes
Servings: 6
Net Carbs – 3 g
Fat – 27 g
Protein – 18 g
Calories – 324
Ingredients:
2 cups Mozzarella
3 egg, separated yolk
1 tsp garlic
1 Tbsp extra-virgin olive oil
1 Tbsp butter
Instructions
1. Combine the garlic and cheese in a microwave-safe bowl and melt in
microwave for about 1 to 1 1/2 minutes.
2. Fold in one egg yolk at a time.
3. Portion the dough into four balls.
4. Allow to chill for 10 minutes.
5. Grease parchment paper and roll out each ball into a 14-inch log. Slice
each log into one-inch pieces.
6. In a large pot, bring ½ gallon of salted water to a boil. Place the gnocchi
into the pot and cook for 2-3 minutes. Strain the gnocchi.
7. Add butter and oil to a pan. Stir in the gnocchi and sauté for about 4
minutes. Season with salt and pepper.
8. Serve.
Saturday Garlic Shrimp

Servings: 2
Net Carbs – 4 g
Fat – 14 g
Fiber – 0 g
Protein – 43 g
Calories – 308
Ingredients:
2 Tbsp golden ghee
20 medium shrimp, peeled, deveined
Sea salt, pepper, to taste
1 Tbsp organic Parmesan cheese
Instructions
1. In a skillet, melt the ghee over medium-high heat. When it is hot, add the
garlic and cook for 1-2 minutes. Add the shrimp and cook for 2 minutes.
2. Stir in the salt and pepper. Sauté the shrimp for 5 minutes more. Stir in
the Parmesan cheese and serve.
Fried Halloumi with Kalamatas and Mint

Cooking time: 1 minute
Servings: 2
Net Carbs – 1 g
Fat – 22 g
Protein – 12 g
Calories – 250
Ingredients:
8 oz Halloumi, cubed
1 Tbsp avocado oil
12 large Kalamata olives
¼ tsp black pepper
Instructions
1. Heat a skillet over medium-high heat. When the skillet is hot, add
avocado oil.
2. Place Halloumi cubes in hot oil. Cook for 30-45 seconds.
3. Transfer cubes to a small serving dish. Drizzle remaining avocado oil
from the skillet over cubes.
4. Combine with extra-virgin olive oil, Kalamata olives, black pepper and
serve warm.
Jalapeño Poppers

Servings: 10
Nutritiens per serving:
Net Carbs – 1 g
Fat – 16 g
Protein – 7 g
Calories – 176
Ingredients:
1 ⁄2 lb ground mild Italian sausage
8 oz full-fat cream cheese, softened
¼ tsp black pepper
10 jalapeño peppers, halved, seeded
4 oz Monterey Jack cheese, grated
Instructions
2. Heat skillet over medium heat. Add Italian sausage and cook for 5-8
minutes. Remove from heat.
3. Combine cream cheese, black pepper, and cooked Italian sausage.
4. Place jalapeño halves, hollow side up, on a rimmed baking sheet.
5. Fill jalapeño halves with cream cheese and sausage mixture. Sprinkle
with Monterey Jack cheese.
6. Bake for 15 to 20 minutes. Allow poppers to cool for 5 minutes. Serve.
Blue Cheese-Stuffed Olives

Servings: 8
Net Carbs – 2 g
Fat – 14 g
Protein – 6 g
Calories – 158
Ingredients:
8 oz blue cheese, crumbled
1 tsp lemon zest
1 ⁄2 tsp black pepper
4 Tbsp heavy cream
48 green olives, pitted
Instructions
1. In a bowl, combine blue cheese, lemon zest, black pepper, and heavy
cream. Mix until creamy consistency forms.
2. Add mixture to a pastry bag fitted with a medium tip. Pipe filling into
green olives. Serve on toothpicks or in a small serving bowl.
Crab with Drawn Butter

Servings: 4
Net Carbs – 0 g
Fat – 50 g
Protein – 125 g
Calories – 950
Ingredients:
1 ⁄4 cup sea salt
1 cup salted butter, cut into cubes
3 lbs crab legs
4 lemon wedges
2 Tbsp fresh parsley, chopped
Instructions
1. Fill a 2-gallon (2l) pot 1⁄2 full of water. Add sea salt. Bring to a boil.
Cook the crab legs for 8 minutes.
2. Heat a saucepan over low heat. Add salted butter and let melt for 2
minutes.
3. Skim off and discard cloudy white foam from butter.
4. Pour drawn butter into 4 ramekins and place on 4 plates. Place lemon
wedges and parsley in 2 separate bowls.
5. Serve crab legs whole with an extra bowl for shells.
Romanesco with Rosemary and Garlic

Servings: 4
Net Carbs – 1 g
Fat – 26 g
Protein – 2 g
Calories – 246
Ingredients:
1 medium head Romanesco, cut into florets
1 garlic clove, minced
3 Tbsp pine nuts, lightly toasted
Instructions
2. Spread Romanesco on a baking sheet. Drizzle with 2 Tbsp olive oil.
Bake for 20- 25 minutes.
3. Heat skillet over medium heat. Add remaining extra-virgin olive oil and
wait for 30 seconds.
4. Add garlic and cook for 2 minutes.

5. When Romanesco is done, remove baking sheet from the oven. Pour
garlic and oil over the top, sprinkle with sea salt and pepper, and gently
stir to coat.
6. Sprinkle toasted pine nuts over Romanesco to serve.
4.
Broccoli with Cheese Sauce

Servings: 6
Net Carbs – 4 g
Fat – 32 g
Protein – 12 g
Calories – 352
Ingredients:
1 lb broccoli florets
2 Tbsp unsalted butter
1 cup heavy cream
2 cups Cheddar cheese, grated
½ tsp sea salt
Instructions
1. Fill a large pot with 1 inch water. Place a steamer basket in the bottom of
the pot. Cover and bring to a boil over high heat.
2. When water boils, remove lid and place broccoli florets in the steamer
basket. Replace lid and steam for 5 minutes.
3. Add unsalted butter to a saucepan. Add heavy cream and simmer for 2
minutes.
4. Stir in cheese until thickened. Add sea salt and stir. Spoon sauce over
broccoli to serve.
SOUPS &SALADS
Classic French Onion Soup

Servings: 4
Net Carbs – 8.5 g
Fat – 26.8 g
Protein – 14.2 g
Calories – 333
Ingredients:
5 Tbsp olive oil
3 sweet onions, sliced
3 cans (14½ oz each) beef broth
1 cup Gruyère cheese, shredded
4 Focaccia Flax Bread slices, toasted
Instructions
1. In a saucepan, heat the oil over medium heat. Stir in the onions; cook
until lightly golden. Reduce the heat and cook for about 30-40 minutes.
2. Add the broth. Reduce the heat to low; simmer for 15-20 minutes.
3. Ladle soup into 4 oven-safe bowls; top with a slice of toasted bread, and
sprinkle with cheese.
4. Broil 4 inches from the source of heat for 3 minutes.
Tomato Asiago Soup

Servings: 4
Fat – 25.79 g
Protein – 9.3 g
Calories – 301.5
Ingredients:
1 can tomato paste
1 cup heavy whipping cream
¾ cup Asiago cheese, shredded
¼ cup water
Salt, pepper to taste
Instructions
1. Put tomato paste and minced onion in a pot.
2. Turn on the heat to medium and add in cream.
3. Bring to a boil while whisking the mixture together.
4. Once it’s boiling, add Asiago cheese.
5. Add the water and cook for another 5 minutes.
6. Serve and top with pepper.
Cheesy Shrimp Soup

Servings: 8
Net Carbs – 3.2 g
Fat – 33 g
Protein – 29 g
Calories – 451
Ingredients:
24 oz extra small shrimp
8 oz Cheddar cheese, shredded
2 cups mushrooms, sliced
32 oz chicken broth
1 cup heavy whipping cream
½ cup butter
Instructions
1. Add mushrooms and chicken broth to a soup pot and bring to a boil over
high heat.
2. Reduce heat to medium and add cream, butter, and cheese. Stir until
melted.
3. Reduce heat and prepare shrimp as directed in a separate pot.
4. Once shrimp is cooked, add to soup.
Roasted Carrot Soup

Servings: 5
Net Carbs – 9.3 g
Fat – 17.9 g
Protein – 4.8 g
Calories – 222
Ingredients:
8 large carrots, washed, peeled
6 Tbsp olive oil
1 quart broth
Cayenne pepper, to taste
Salt, pepper to taste
Instructions
2. Place the carrots into a baking sheet; drizzle with the olive oil and roast
30-45 minutes.
3. Put the carrots in a blender and add broth. Puree and pour into a
saucepan; heat the soup.
4. Add the salt, pepper, and cayenne; drizzle with olive oil. Serve.
Minty Pea Soup

Servings: 4
Fat – 24.2 g
Protein – 7.4 g
Calories – 301
Ingredients:
1 cup onion, chopped
2 cups peas
2 cups chicken broth
3/4 cup mint
8 Tbsp butter
Instructions
1. Sauté the onion in the butter. Add the broth and bring the mixture to a
boil.
2. Add the peas and return to a boil.
3. Add the mint, stirring to wilt.
4. With an immersion blender, puree the soup. Serve.
Keto Egg Drop Soup

Servings: 4
Net Carbs – 2.5 g
Fat – 23 g
Protein – 12 g
Calories – 279
Ingredients:
2 large eggs
1 ½ cups chicken broth
½ chicken bouillon cube
1 Tbsp butter
1 tsp chili garlic paste
Instructions
1. Heat pan over medium-high heat. Add the chicken broth, bouillon cube,
and butter to the pan. Bring to a boil.
2. Mix in the chili garlic paste and remove from heat. Beat the eggs and
gently pour into the simmering broth.
3. Serve immediately.
Creamy & Rich Tomato Soup

Servings: 5
Fat – 24.8 g
Protein – 3.5 g
Calories – 283
Ingredients:
2 28-oz cans San Marzano tomatoes, peeled
1/3 cup heavy cream
1 stick organic unsalted butter
1 yellow onion, sliced
Instructions
1. In a soup pot, melt the butter.
2. Add the onions and stir to coat with the butter. Cover the pot and cook
for 30 minutes.
3. Add the canned tomatoes with juices. Increase the heat just to allow the
mixture to simmer. Cover and cook for another 30 minutes.
4. Pour the mixture into a food processor or blender, blending in batches.
Slowly pour a portion of the cream into each batch. Serve.
Balsamic Cucumber Salad
Prep time: 15 minutes, plus chilling

Servings: 6
Net Carbs – 6.6 g
Fat – 12.2 g
Protein – 3.7 g
Calories – 155
Ingredients:
¾ cup feta cheese, crumbled
2 cups grape tomatoes, halved
½ cup balsamic vinaigrette
1 red onion, halved, sliced
1 English cucumber, halved, sliced
Instructions
1. In a large bowl, combine the cucumber, tomatoes, and onion.
2. Add the vinaigrette and toss to coat.
3. Cover and refrigerate until ready to serve. Just before serving, stir in the
cheese.
Bacon & Tomato Salad

Servings: 6
Fat – 20 g
Protein – 9.3 g
Calories – 259
Ingredients:
¾ cup coleslaw salad dressing
¾ cup Cheddar cheese, shredded
2 cups grape tomatoes, halved
12 bacon strips, cooked, crumbled
1 12-oz package iceberg lettuce blend
Instructions
1. Combine the tomato and the lettuce blend.
2. Drizzle with the dressing and top with the bacon and the cheese.
Creamy Cucumber Salad

Servings: 2
Net Carbs – 1 g
Fat – 12 g
Protein – 1 g
Calories – 116
Ingredients:
1 cucumber, sliced
2 Tbsp mayonnaise
2 Tbsp lemon juice
Black pepper, salt, to taste
Instructions
1. Mix together the cucumber slices, mayonnaise, and lemon juice.
2. Add salt and pepper to taste.
Avocado Pepperoni Salad

Servings: 1
Net Carbs – 3.2 g
Fat – 30 g
Protein – 12 g
Calories – 327
Ingredients:
½ medium avocado, cubed
16 pepperoni slices
1 oz Mozzarella pearls
Optional: Italian seasoning, salt, and pepper, lime or lemon juice, to
taste
Instructions
1. Mix all ingredients in small bowl. Serve.
Kale & Parmesan Salad

Servings: 2
Net Carbs – 11 g
Fat – 36 g
Fiber – 3 g
Protein – 37 g
Calories – 516
Ingredients:
12 dinosaur kale leaves
4 oz uncured bacon (about 4 slices), minced
¼ cup Parmesan cheese, grated
Sea salt, black pepper, to taste
Instructions
1. Remove woody stems from kale. Roll leaves together to form a loose
bundle and slice kale into thin slices.
2. Place kale in a colander or strainer over the sink. Sprinkle with sea salt.
Let sit for 5 minutes.
3. Add bacon to a skillet and cook for 4-6 minutes. Remove bacon from the
skillet and place on a paper towel. Reserve bacon drippings.
4. Whisk extra-virgin olive oil and black pepper with bacon drippings.
5. Squeeze any water out of kale. Place kale in a large salad bowl and toss
with dressing to coat. Top with bacon and Parmesan to serve.
Keto Caprese Salad

Servings: 2
Net Carbs – 4.5 g
Fat – 36 g
Protein – 15.5 g
Calories – 405
Ingredients:
6 oz fresh Mozzarella cheese
1 large tomato
¼ cup fresh basil, chopped
3 Tbsp olive oil
Instructions
1. Pulse the basil leaves with 2 Tbsp olive oil to make basil paste.
2. Slice the tomato and Mozzarella into slices.
3. Assemble the Caprese salad by layering tomato, Mozzarella, and the
basil paste. Season with salt, pepper, and olive oil.
MAINS
Simple Shredded Chicken

Cooking time: 1 hour 15 minutes
Servings: 6
Net Carbs – 0 g
Fat – 23.4 g
Protein – 27.9 g
Calories – 322
Ingredients:
1 whole chicken (3 lbs)
2 quarts water:
½ tsp salt or seasoning of your choice
Instructions
1. Wash the chicken in cold water and then pat dry using a paper towel.
2. Place the chicken in a pot and fill with water. Add your seasoning of
choice and then cover the pot with a lid and bring the water to a boil.
3. Reduce the heat to low and cook for at least an hour.
4. When done, the chicken should fall apart when scraped with a fork.
Slow Cooker Lemon-Rosemary Chicken

Cooking time: 6-8 hours
Servings: 4
Net Carbs – 5 g
Fat – 37 g
Protein – 68 g
Calories – 693
Ingredients:
1 whole free-range chicken
1 Tbsp Golden Ghee, melted
1 lemon, quartered
10 garlic cloves, peeled
Instructions
1. Place the chicken in the slow cooker. Season it with the ghee, salt, and
pepper.
2. Squeeze the juice from 1 lemon quarter over the chicken and place the
rind and a second lemon quarter inside the chicken cavity. Place the
remaining two lemon quarters on top of the chicken legs.
3. Put the garlic cloves inside the chicken cavity.
4. Cover and cook for 6 to 8 hours on low. Serve hot
Duck Breast with Brown Butter and Sage

Servings: 2
Net Carbs – 2 g
Fat – 33 g
Protein – 22 g
Calories – 393
Ingredients:
1 6-oz, skin-on duck breast
1 head radicchio (about 4 oz), core removed
¼ cup unsalted butter
6 fresh sage leaves, sliced
Instructions
1. Preheat oven to 400°F. Pat duck breast dry with a paper towel. Season
with sea salt and black pepper.
2. Place duck breast in the skillet, fat side down. Sear for 3-4 minutes.
3. Turn duck breast over and place the skillet in the oven. Roast,
uncovered, for 10 minutes.
4. Cut radicchio in half. Remove and discard woody white core and thinly
slice leaves. Set aside.
5. Remove the skillet from the oven. Transfer duck breast, fat side up, to a
cutting board to rest for 5 minutes.
6. Reheat the skillet over medium heat. Add unsalted butter and sage, and
cook, constantly stirring, for 3-4 minutes.
7. Cut the duck into 6 equal slices.
8. Divide radicchio between 2 plates. Top with slices of duck breast and
drizzle with browned butter and sage sauce to serve.
Chicken Quesadilla

Servings: 2
Net Carbs – 14 g
Fat – 55 g
Protein – 52 g
Calories – 827
Ingredients:
1 tbsp olive oil
2 low-carbohydrate tortillas
½ cup Mexican blend cheese, shredded
2 ounces chicken, shredded
2 Tbsp sour cream
Instructions
1. In a skillet over medium-high heat, heat the olive oil. Add a tortilla, then
top with ¼ cup of cheese, the chicken, and the remaining ¼ cup of
cheese. Top with the second tortilla.
2. After about 2 minutes, flip the quesadilla over and cook for 1 minute.
3. Once the second tortilla is crispy and golden, transfer the quesadilla to a
cutting board and let sit for 2 minutes. Cut the quesadilla into 4 wedges.
4. Transfer half the quesadilla to each of two plates. Add 1Ttbsp of sour
cream to each plate, and serve hot.
Garlic Parmesan Chicken Wings

Servings: 2
Net Carbs – 4 g
Fat – 66 g
Protein – 39 g
Calories – 738
Ingredients:
8 Tbsp butter
1 Tbsp dried Italian seasoning
¼ cup Parmesan cheese, plus ½ cup, grated
1 lb chicken wings
Instructions
1. Preheat slow cooker to high.
2. Line a baking sheet with aluminum foil.
3. Put the butter, Italian seasoning, and ¼ cup of Parmesan cheese in the
slow cooker, and season with salt and pepper. Stir the ingredients until
well mixed.
4. Add the chicken wings.
5. Cover the slow cooker and cook for 2 hours and 45 minutes.
6. Preheat the broiler.
7. Transfer the wings to the prepared baking sheet, sprinkle the remaining
½ cup of Parmesan cheese over the wings, and cook under the broiler
until crispy, about 5 minutes. Serve hot.
1.
Kalua Pork with Cabbage

Servings: 2
Net Carbs – 5 g
Fat – 41 g
Protein – 39 g
Calories – 550
Ingredients:
1 lb boneless pork butt roast
1 Tbsp smoked paprika or Liquid Smoke
½ cup water
½ head cabbage, chopped
Instructions
1. Preheat slow cooker to low.
2. Season the pork roast with salt, pepper, and smoked paprika.
3. Place the pork roast in the slow cooker, and add the water.
4. Cover and cook on low for 7 hours.
5. Transfer the cooked pork roast to a plate. Put the chopped cabbage in the
bottom of the slow cooker, then put the pork roast on top of the cabbage.
6. Cover and cook the cabbage and pork roast for 1 hour.
7. Remove the pork roast from the slow cooker and place it on a baking
sheet. Use two forks to shred the pork.
8. Serve the shredded pork hot with the cooked cabbage.
9. Reserve the liquid from the slow cooker to baste the pork and cabbage
when reheating leftovers.
Butter & Herb Pork Chops

Servings: 2
Net Carbs – 0 g
Fat – 23 g
Protein – 31 g
Calories – 333
Ingredients:
1 Tbsp butter, divided
2 boneless pork chops
1 Tbsp dried Italian seasoning
1 Tbsp olive oil
Instructions
2. Pat the pork chops dry with a paper towel, then place them in the baking
dish and season with salt, pepper, and Italian seasoning.
3. Drizzle the olive oil over both pork chops and top each chop with ½ Tbsp
butter.
4. Bake for 25 minutes.
5. Place the pork chops on two plates and top with the buttery juices. Serve
hot.
BLTA Cups

Servings: 2
Net Carbs – 3 g
Fat – 28 g
Protein – 19.5 g
Calories – 354
Ingredients:
12 bacon slices
¼ head romaine lettuce, chopped
½ avocado, diced
½ cup halved grape tomatoes
2 Tbsp sour cream
Instructions
2. Turn a muffin tin upside down, and lay it on a baking sheet. Make a cross
with 2 bacon strip halves over the upside-down muffin tin. Take 2 more
bacon strip halves and put them around the perimeter of the crossed
halves. Take 1 full bacon strip and circle it around the base of the upside
down tin, and then use a toothpick to hold that piece together tightly.
Repeat to make 4 cups total.
3. Bake for 20 minutes. Transfer to a cooling rack and leave for 10 minutes.
4. Remove the bacon cups from the muffin cups and place two cups on two
plates each. Fill the cups evenly with the romaine, add the avocado,
tomatoes, and a dollop of sour cream, and serve.
Breaded Lemon Chicken

Servings: 4
Net Carbs –3 g
Fat –24 g
Protein –16 g
Calories – 325
Ingredients:
2 large boneless, skinless chicken breasts
1/3 cup lemon juice
1½ cups seasoned breadcrumbs
Lemon pepper, to taste
Parsley for decoration
Instructions
1. Slice the chicken breasts in half. Evenly pound out each half until about
1/4″ thick.
2. Heat vegetable oil in a pan over medium.
3. Dip each chicken breast slice into the lemon juice and let sit for 2
minutes. Turn over and let sit for another 2 minutes. Transfer to the
breadcrumbs and press to help the breadcrumbs adhere to each side.
4. Add 2 of the breaded chicken breasts to the oil and sprinkle liberally
with lemon pepper. Fry for 4 minutes. Flip, sprinkling with additional
lemon pepper, and fry for 4 more minutes. Transfer to a paper-towel-
lined sheet and repeat with remaining pieces of chicken.
5. Garnish with a sprinkle of parsley and slices of lemon, and Serve
immediately.
Slow Cooker Maple Dijon Ham

Servings: 6-8
Net Carbs – 3 g
Fat – 27 g
Protein – 17.5 g
Calories – 311
Ingredients:
1/2 boneless ham (2.5-3 lbs)
¼ cup pure maple syrup
2 Tbsp coarse ground dijon mustard
2 Tbsp brown sugar
¼ tsp ground cloves
Instructions
1. Lay ham on cutting board. Put two wooden spoons on either side of it
and cut through ham to spoons, making slices that don’t go all the way
through.
2. Place ham, sliced side up, in the slow cooker.
3. Mix together maple syrup, dijon mustard, brown sugar, and cloves in a
small bowl. Pour this mixture over ham.
4. Cook on low for 4-6 hours, basting with sauce every 1-2 hours.
SIDES
Steamed Broccoli with Blue Cheese Sauce

Servings: 4
Net Carbs – 3 g
Fat – 28 g
Protein – 19.5 g
Calories – 354
Ingredients:
1 medium head of broccoli
¼ cup heavy whipping cream
2 oz cream cheese
2 Tbsp butter or ghee
2 oz blue cheese, crumbled
Instructions
1. Wash the broccoli and cut into florets. Put on a steaming rack in a pot
filled with about 2 inches of boiling water. Cook for 8 minutes.
2. Combine the cream, cream cheese, and butter or ghee in a small pot.
Gently bring to a simmer over medium-low heat and stir until well
combined and the cream cheese and butter are melted.
3. Remove from the heat and mix in the crumbled blue cheese. Stir until
the blue cheese is dissolved and the sauce is smooth and creamy.
4. Pour over broccoli.
Eggplant Fries

Servings: 4
Net Carbs – 7 g
Fat – 29 g
Protein – 27 g
Calories – 456
Ingredients:
4 eggplants
2 cups Parmesan cheese, grated
1 cup flaxseed
4 eggs
8 Tbsp marinara sauce
Instructions
2. Pour the flaxseeds in a processor and pulse until powdered. Add the
grated Parmesan cheese and mix with the flax meal in a bowl.
3. Beat the eggs and salt together. Cut the eggplant into fries, then dip the
eggplant fries into the egg, then flax mixture, and egg once more.
2. Place the eggplant fries on a cooking tray lined with parchment paper
and spray with cooking oil. Bake for 15-20 minutes.
3. Serve immediately with marinara sauce.
Salted Caramel Pork Rinds

Servings: 4
Net Carbs – 2 g
Fat – 46 g
Protein – 14 g
Calories – 510
Ingredients:
1 oz pork rinds
1 cup unsweetened vanilla coconut milk
2 Tbsp heavy cream
2 Tbsp butter
1 Tbsp erythritol
Instructions
1. Add butter to the pan over medium heat. Remove from heat and add
erythritol and heavy cream. Mix well and return heat.
2. Allow the caramel mixture to bubble.
3. Stir in pork rinds.
2. Transfer pork rinds to a container and place in the fridge for 30 minutes.
3. Serve with milk and enjoy!
Ranch Mushrooms

Servings: 2
Net Carbs – 4 g
Fat – 36 g
Fiber – 1 g
Protein – 11 g
Calories – 351
Ingredients:
6 Tbsp butter
1 Tbsp packaged dry ranch-dressing mix
8 oz fresh cremini mushrooms
1 Tbsp fresh flat-leaf Italian parsley, chopped
Instructions
1. Preheat slow cooker to low.
2. Put the butter and the dry ranch dressing in the bottom of the slow
cooker and allow the butter to melt. Stir to blend the dressing mix and
butter.
3. Add the mushrooms to the slow cooker.
4. Top with the Parmesan cheese.
5. Cover and cook on low for 4 hours.
6. Transfer the mushrooms to a serving dish. Top with the chopped parsley
and serve.
Baked Zucchini Gratin

Servings: 2
Net Carbs – 4 g
Fat – 25 g
Protein – 28 g
Calories – 355
Ingredients:
1 large zucchini, sliced
1 oz Brie cheese
⅓ cup Gruyère cheese, shredded
¼ cup crushed pork rinds
6 Tbsp butter
Instructions
1. Salt the zucchini slices and put them in a colander in the sink for 30
minutes.
2. Preheat the oven to 400°F.
3. In a small saucepan over medium-low heat, heat the Brie and butter for
about 2 minutes.
4. Arrange the zucchini in an 8-inch baking dish. Season with pepper.
5. Pour the Brie mixture over the zucchini, and top with the Gruyère cheese.
6. Sprinkle the crushed pork rinds over the top.
7. Bake for 25 minutes, and serve.
Roasted Radishes with Brown Butter Sauce

Servings: 2
Net Carbs – 2 g
Fat – 19 g
Protein – 1 g
Calories – 181
Ingredients:
2 cups halved radishes
1 Tbsp olive oil
2 Tbsp butter
1 Tbsp fresh parsley, chopped
Instructions
2. In a medium bowl, toss the radishes in the olive oil and season with salt
and pepper.
3. Roast the radishes for 15 minutes.
4. In a saucepan, combine butter and salt, letting melt for about 3 minutes.
Transfer butter to a heat-safe container.
5. Remove the radishes from the oven, and divide them between two plates.
Spoon the brown butter over the radishes, top with the parsley, and
serve.
Parmesan & Pork Rind Green Beans

Servings: 2
Net Carbs – 5 g
Fat – 15 g
Protein – 6 g
Calories – 175
Ingredients:
½ lb fresh green beans
2 Tbsp crushed pork rinds
2 Tbsp olive oil
Instructions
2. In a bowl, combine the green beans, pork rinds, olive oil, salt, pepper,
and Parmesan cheese.
3. Spread the bean mixture on a baking sheet in a single layer and roast for
15 minutes.
4. Divide the beans between two plates and serve.
Cheese Chips & Guacamole

Servings: 2
Net Carbs – 3 g
Fat – 27 g
Protein – 15 g
Calories – 323
Ingredients:
1 cup Cheddar cheese, shredded
1 avocado, mashed
Juice of ½ lime
1 tsp diced jalapeño
2 Tbsp fresh cilantro leaves, chopped
Salt, black pepper, to taste
Instructions
1. Preheat oven to 350°F. Line a baking sheet with parchment paper or a
silicone baking mat.
2. Add ¼-cup mounds of cheese to the pan, leaving plenty of space
between them, and bake for about 7 minutes.
3. Set the pan on a cooling rack, and let the cheese chips cool for 5 minutes.
4. In a bowl, mix the avocado, lime juice, jalapeño, cilantro, salt, and
pepper.
5. Top the cheese chips with the guacamole, and serve.
Keto Bread

Servings: 12
Net Carbs –2 g
Fat – 15 g
Protein – 6 g
Calories – 165
Ingredients:
5 Tbsp butter, divided
6 eggs, beaten
1½ cups almond flour
3 tsp baking powder
Salt, to taste
Instructions
1. Preheat oven to 390°F. Coat a 9-by-5-inch loaf pan with 1 tablespoon of
butter.
2. In a large bowl, use a hand mixer to mix the eggs, almond flour,
remaining 4 tablespoons of butter, baking powder, and salt until
thoroughly blended. Pour into the prepared pan.
3. Bake for 25 minutes.
4. Slice and serve.
Deviled Eggs

Servings: 24
Net Carbs – 0 g
Fat – 7 g
Protein – 3 g
Calories – 74
Ingredients:
12 large eggs
½ cup mayonnaise
¼ cup sour cream
1 Tbsp ground mustard
Instructions
1. Put eggs in a saucepan and cover with water. Bring the water to a boil,
turn of the heat, cover the pot, and let sit for 15 minutes.
2. Drain the water and fill the pan with ice-cold water. One by one, peel the
eggs under cold running water. Place them on a paper towel−lined plate.
3. Halve the eggs. With a small spoon, remove the yolks and transfer to a
small bowl—mash them.
4. Add the mayonnaise, sour cream, mustard, salt, and pepper. Mix with a
fork until smooth.
5. Spoon the yolk mixture back into the egg whites, or pipe it in with a
cake-decorating bag. Serve.
Chicken-Pecan Salad Cucumber Bites

Servings: 2
Net Carbs – 4 g
Fat – 24 g
Protein – 23 g
Calories – 323
Ingredients:
1 cup cooked chicken breast, shredded
2 Tbsp mayonnaise
¼ cup pecans, chopped
¼ cup celery, diced
1 cucumber, sliced
Instructions
1. In a bowl, mix together the chicken, mayonnaise, pecans, and celery.
Season with salt and pepper.
2. Lay the cucumber slices out on a plate, and add a pinch of salt to each.
3. Top each cucumber slice with a spoonful of the chicken salad mixture
and serve
Roasted Brussels Sprouts with Bacon

Servings: 2
Net Carbs – 7 g
Fat – 18 g
Protein – 14 g
Calories – 248
Ingredients:
½ lb Brussels sprouts, cleaned, trimmed, and halved
1 Tbsp olive oil
6 bacon slices
1 Tbsp Parmesan cheese grated
Instructions
2. In a bowl, toss the Brussels sprouts with the olive oil, salt, and pepper.
3. Cut the bacon strips into 1-inch pieces.
4. Place the Brussels sprouts and bacon on a baking sheet in a single layer.
Roast for about 25 minutes.
5. Remove the Brussels sprouts and the bacon from the oven. Divide them
between two plates, top each serving with Parmesan cheese.
Salami & Pepperoncini & Cream Cheese Pinwhels
Prep time: 6 hours 20 minutes

Servings: 2
Net Carbs –7 g
Fat –54 g
Protein – 19 g
Calories – 583
Ingredients:
8 ounces cream cheese, at room temperature
¼ lb salami, sliced
2 Tbsp pepperoncini, sliced
Instructions
1. Lay out a sheet of plastic wrap on a large cutting board or counter.
2. Place the cream cheese in the center of the plastic wrap, and then add
another layer of plastic wrap on top. Using a rolling pin, roll the cream
cheese until it is even and about ¼ inch thick.
3. Pull off the top layer of plastic wrap.
4. Place the salami slices so they overlap to cover the cream cheese layer
completely.
5. Place a new piece of plastic wrap on top of the salami layer so that you
can flip over your cream cheese-salami rectangle, cream cheese side is
up.
6. Remove the plastic wrap and add the sliced pepperoncini in a layer on
top.
7. Roll the layered ingredients into a tight log, pressing the meat and cream
cheese together. Then wrap the roll with plastic wrap and refrigerate for
at least 6 hours so it will set.
8. Use a sharp knife to cut the log into slices and serve.
Cauliflower Steaks with Bacon & Blue Cheese

Servings: 2
Net Carbs – 7 g
Fat – 19 g
Protein – 11 g
Calories – 254
Ingredients:
½ head cauliflower
1 Tbsp olive oil
4 bacon slices
2 Tbsp blue cheese salad dressing
Instructions
1. Preheat oven to 425°F. Line a baking sheet with aluminum foil.
2. Remove and discard the leaves and cut the cauliflower into 1-inch-thick
slices.
3. Place the cauliflower steaks on the baking sheet and brush with olive oil.
Season with salt and pepper. Place the bacon slices on the pan, along
with the cauliflower floret crumbles.
4. Roast the cauliflower steaks for 20 minutes.
5. Place the cauliflower steaks on two plates. Sprinkle with blue cheese
dressing, top with crumbled bacon, and serve.
Bacon-Wrapped Jalapenos

Servings: 4
Net Carbs – 1 g
Fat – 13 g
Protein – 9 g
Calories – 164
Ingredients:
10 jalapeños
8 oz cream cheese, room temperature
1 lb bacon
Instructions
1. Preheat oven to 450°F. Line a baking sheet with aluminum foil.
2. Halve the jalapeños lengthwise and remove the seeds and membranes.
Place them on the prepared pan cut-side up.
3. Spread some of the cream cheese inside each jalapeño half and wrap
with a slice of bacon, securing with 2 toothpicks. Bake for 20 minutes.
4. Serve hot or at room temperature.
Coconut Creamed Spinach

Servings: 4
Net Carbs – 7 g
Fat – 26 g
Protein – 6 g
Calories – 286
Ingredients:
3 Tbsp coconut oil
1 lb baby spinach, chopped
3 ⁄4 cup full-fat coconut milk
1 ⁄2 cup cashews
Instructions
1. Heat a large frying pan over medium-high heat. Add coconut oil and
wait for 15 seconds.
2. Add garlic and cook for 30 seconds, or until fragrant. Add baby spinach
and full-fat coconut milk. Stir until wilted, about 3 minutes.
3. Add cashews and stir to combine. Serve hot.
Sesame Bok Choy & Shiitake Mushrooms

Servings: 2
Net Carbs – 7 g
Fat – 26 g
Fiber – 3 g
Protein – 6 g
Calories –286
Ingredients:
3 Tbsp toasted sesame oil
4 oz fresh shiitake mushrooms, sliced
1 lb baby bok choy, trimmed and sliced
1 Tbsp wheat-free tamari or coconut aminos
Instructions
1. Heat a large skillet over medium-high heat. When the skillet is hot, add
toasted sesame oil and wait for 15 seconds.
2. Add shiitake mushrooms and sauté, occasionally stirring, for 5 minutes.
3. Add garlic and cook for an additional 2 minutes.
4. Add baby bok choy and wheat-free tamari, and cook for 3 minutes, or
until greens are wilted. Serve.
Shredded Brussels Sprouts with Bacon

Servings: 4
Net Carbs – 7.3 g
Fat – 13.5 g
Protein – 7.4 g
Calories – 188
Ingredients:
6 cups Brussels sprouts
2 Tbsp ghee, melted
2 cloves garlic, crushed
6 pieces (3.2 oz) bacon, sliced
Instructions
2. Wash the Brussels sprouts and remove any dry or discolored leaves.
Place in a food processor and slice using a slicing blade.
3. Mix the lard with the garlic.
4. Spread the sprouts over a large baking sheet and drizzle with the melted
lard and garlic, and season with salt and pepper. Add the bacon and mix
until well combined.
5. Cook in the oven for 20 minutes. When done, remove from the oven and
set aside for a few minutes before serving.
Shaved Asparagus with Parmesan Cheese

Servings: 4
Net Carbs – 4.1 g
Fat – 18.1 g
Protein – 14.1 g
Calories – 238
Ingredients:
4 (1 lb.)bunches asparagus
1 1/3 cups Parmesan cheese, grated
2 Tbsp lemon juice
3 Tbsp extra virgin olive oil
Instructions
1. Wash the asparagus and slice using a julienne peeler. Spread on serving
plates and sprinkle with the Parmesan cheese.
2. Drizzle with olive oil and season with salt and black pepper.Serve.
Bacon-Ranch Broccoli Bites

Servings: 4
Net Carbs – 4 g
Fat – 26 g
Protein – 18 g
Calories – 312
Ingredients:
8 oz uncured center-cut bacon
¾ cup organic sour cream
2 Tbsp mayonnaise
2 Tbsp tangy ranch rub
4 cups broccoli florets
Instructions
2. Line a rimmed baking sheet with parchment paper.
3. Lay out the bacon strips on the sheet and bake 15-20 minutes.
4. Mix together the sour cream, mayonnaise, and rub.
5. Put the broccoli in a baking dish. Pour the sour cream mixture over the
florets. Bake for 30 minutes.
6. Crumble the bacon over the broccoli and serve.
Perfect Roasted Garlic

Servings: 2
Net Carbs – 3 g
Fat – 5 g
Protein – 1 g
Calories – 61
Ingredients:
1 head elephant garlic
1 Tbsp Golden Ghee
½ tsp sea salt
1 tsp fresh thyme leaves
Instructions
2. Cut off the top of the garlic head.
3. Place the head on a sheet of aluminum foil. Add the ghee to the top of
the cloves, and sprinkle with the salt and thyme. Wrap the head loosely
in the foil and place it in a small baking dish. Bake for 1 hour.
4. Use a fork to pluck out each clove. Serve.
Spicy Buttered Beans

Servings: 4
Net Carbs – 4 g
Fat – 8 g
Protein – 2 g
Calories – 93
Ingredients:
4 cups trimmed green beans
2 Tbsp Golden Ghee
Pinch red pepper flakes
Sea salt, to taste
Instructions
1. In a pot, boil the green beans for 3 minutes.
2. Drain the green beans and plunge them into bowl of ice water. Once
cooled, drain the beans and set aside.
3. In a skillet, melt the ghee over medium heat. Add the garlic, red pepper
flakes, and salt and cook for 1 minute.
4. Add the green beans and toss until hot, about 3 minutes. Serve.
DESSERTS
Mango Coconut Pudding

Servings: 4
Net Carbs –9 g
Fat –27 g
Protein –5 g
Calories – 299
Ingredients:
1 14-oz can full-fat coconut milk
1 ⁄3 cup white chia seeds
1 cup mango, diced
1 Tbsp toasted sesame seeds
Instructions
1. In a medium bowl, combine coconut milk, white chia seeds, and mango
and mix well.
2. Cover the bowl and refrigerate for at least 8 hours.
3. Top with toasted sesame seeds to serve.
Almond Truffles
Prep time: 1 hour 15 minutes

Servings: 6
Net Carbs – 5 g
Fat – 12 g
Fiber – 3 g
Protein – 2 g
Calories – 136
Ingredients:
8 oz 75 percent or higher chocolate
4 fl. oz heavy cream
1 tsp almond extract
1 ⁄4 cup unsweetened cocoa powder
1/3 cup nuts, chopped
Instructions
1. In a saucepan, add heavy cream and bring to a simmer. Add almond
extract and stir.
2. Pour hot cream over crumbled chocolate. Whisk until chocolate is fully
melted.
3. Spread chocolate in a thin layer on a parchment-lined baking sheet.
Refrigerate for 1 hour.
4. Scoop 1-inch mounds of chocolate. Roll each mound into a smooth ball.
5. Roll each ball in unsweetened cocoa powder and nuts. Place each in a
small paper or foil wrapper, or store on a clean sheet of parchment.
Serve.
Maple Walnut and Macadamia “Fudge”

Servings: 12
Net Carbs – 3 g
Fat – 25 g
Protein – 2 g
Calories – 245
Ingredients:
1 cup raw macadamia nuts
½ tsp maple extract
2 TTbsp maple syrup
¾ cup virgin coconut oil, melted
½ cup walnuts, chopped
Instructions
1. In a small food processor, pulse raw macadamia nuts until a dough
texture forms.
2. Add maple extract, maple syrup, virgin coconut oil, and purée until
blended.
3. Line a loaf pan with parchment paper.
4. Spread walnuts evenly in the bottom of the loaf pan. Pour fudge over the
top.
5. Refrigerate for 2-3 hours. Cut into 12 equal slices and serve.
Raspberry Ice Cream

Servings: 1
Net Carbs – 5.8 g
Fat – 25.3 g
Protein – 22 g
Calories – 330
Ingredients:
½ cup frozen raspberries, unsweetened
¼ cup whey protein or egg white protein powder: berry, vanilla or
unflavored
¼ cup coconut milk
1 Tbsp MCT oil
Instructions
1. Place all the ingredients into a blender and pulse until smooth. When
done, eat immediately or place the ice cream in an airtight container and
store in the freezer.
Strawberry-Lime Sorbet

Servings: 6
Net Carbs – 4 g
Fat – 8 g
Protein – 5 g
Calories – 104
Ingredients:
1 cup organic heavy cream
3 cups strawberries, chopped
Zest of 1 lime
3 Tbsp kosher gelatin
2 Tbsp Sugar-Free Vanilla Bean Sweetener
Instructions
1. In a blender, mix all ingredients for 1 minute.
2. Pour the mixture into an ice-cream maker and follow the manufacturer’s
instructions to make sorbet. Freeze for at least 2 hours
Meyer Lemon Custard

Servings: 2
Net Carbs – 0 g
Fat – 6 g
Protein – 6 g
Calories – 83
Ingredients:
2 free-range eggs
1 cup unsweetened almond milk
3 Tbsp Meyer lemon juice
1 tsp Meyer lemon zest
Instructions
1. In a blender, add all ingredients except the lemon zest and blend to mix.
2. Transfer the mixture to a saucepan and heat it over medium-low heat for
15 minutes.
3. Pour the custard into two 3½-inch ramekins. Sprinkle the lemon zest on
top. Cover the ramekins with plastic wrap and refrigerate 3 hours.
Lemon Curd Tarts

Servings: 6
Net Carbs – 1 g
Fat – 30 g
Protein – 5 g
Calories – 296
Ingredients:
3 Tbsp, plus 1/2 cup unsalted grass-fed butter, melted, divided
¾ cup almond meal
4 egg yolks
zest of 3 lemons
½ cup freshly squeezed lemon juice
Instructions
1. Line a 12-count mini-muffin tin with parchment cups.
2. Stir 3 Tbsp of melted butter into the almond meal. Press the crust into the
bottoms of the mini-muffin cups.
3. In a blender, mix the egg yolks, lemon zest and juice, and ½ cup melted
butter.
4. Transfer the filling to a saucepan. Cook the filling over low heat for 15
minutes.
5. Pour the filling into the mini-muffin cups, cover the tin with plastic
wrap, and refrigerate overnight.
Mascarpone Cream Cheese-Filled Strawberries

Servings: 3
Net Carbs – 2 g
Fat – 13 g
Protein – 5 g
Calories – 138
Ingredients:
¼ cup almond meal
10 strawberries
¼ cup organic cream cheese
2 Tbsp organic mascarpone
Instructions
1. Fill a bowl with the almond meal.
2. Hull the strawberries and scoop out some of the flesh from inside.
3. Microwave the cream cheese and mascarpone until melted. Stir in the
sweetener. Transfer the filling to a zipper-top plastic bag, cut off a small
piece of one corner at the bottom. Pipe the filling into the
strawberries.Press the top of each strawberry into the almond flour.
4. Refrigerate for 30 minutes before serving.
Peppermint Fudge Fat Bomb
Prep time: 40 minutes (freezing 2 hours)

Servings: 10
Net Carbs – 1 g
Fat – 12 g
Protein – 0 g
Calories – 117
Ingredients:
1/3 cup coconut oil, melted
3 Tbsp sugar-free vanilla bean sweetener, divided
2 Tbsp organic heavy cream, divided
2 Tbsp Golden Ghee
1 oz unsweetened chocolate
Instructions
1. Line 10 cups of a mini-cupcake tin with parchment cups.
2. Combine the coconut oil, 2 tbsp sweetener, and 1 Tbsp heavy cream.
Blend for 30 seconds. Pour the mixture into the mini cupcake cups. Place
the tin in the freezer for 2 hours.
3. Microwave the ghee.
4. Stir in the remaining 1 Tbsp sweetener and 1 Tbsp heavy cream and mix.
5. Remove the cupcake tin from the freezer. Fill the rest of each cup with
the chocolate mixture. Return the tin to the freezer to chill for 30
minutes. Serve.
Frozen Black Forest Pudding

Servings: 4
Net Carbs – 4 g
Fat – 16 g
Protein – 4 g
Calories – 166
Ingredients:
1 cup heavy cream
3 cherries, pitted, chopped
½ cup unsweetened cocoa powder
2 large free-range egg yolks
Instructions
1. In a saucepan, heat cream, almond milk, cherries, and cocoa powder over
medium heat for 3 minutes. Remove the cherries with a spoon. Let the
mixture cool for a few minutes.
2. Beat the egg yolks. Slowly pour the cream mixture into the eggs.
3. Pour the mixture back into the pot and cook for 15 minutes.
4. Pour the mixture into an airtight container and refrigerate for 2 hours.
5. Transfer the mixture to an ice-cream maker.
6. When the ice cream is ready, fold in the chopped cherries, then freeze in
an airtight container for 3 hours.
Chocolate Macaroons

Servings: 4
Net Carbs – 2 g
Fat – 7.3 g
Protein – 1 g
Calories – 73.2
Ingredients:
0.7 oz sugar-free chocolate
1 egg white
1 cup shredded coconut
¼ cup Erythritol
2 Tbsp coconut Oil
Instructions
1. Preheat oven to 350°F
2. Bake the coconut for 5 minutes, until toasted.
3. Beat the egg white until foamy. Add erythritol. Mix in the coconut.
4. Spoon balls of macaroon batter onto parchment paper. Bake for 15
minutes.
5. While baking, make the chocolate drizzle by melting sugar-free
chocolate and coconut oil, stirring frequently. Drizzle chocolate over
macaroons. Serve.
Pan-fried Queso Fresco

Servings: 4
Net Carbs – 0 g
Fat – 19 g
Protein – 16 g
Calories – 240
Ingredients:
1 package (16 oz) queso fresco
1 Tbsp extra-virgin coconut oil
½ Tbsp olive oil
Instructions
1. Cut cheese into thin rectangles.
2. Add coconut oil and olive oil to a pan over high heat.
3. Cook cheese until browned.
4. Remove from heat and drain on a paper towel.
Keto Tortilla Chips

Servings: 12
Net Carbs – 0 g
Fat – 1 g
Protein – 16 g
Calories – 112
Ingredients:
6 flaxseed tortillas
3 Tbsp olive oil
Instructions
1. Cut the tortillas into 6 or 8 slices. Once ready, fry 4-6 pieces at a time for
1-2 minutes each. Flip and fry for another minute.
2. Remove from oil and place on a paper towel to cool. Season with salt
and pepper, to taste.
3. Serve with your favorite toppings of choice.
Chocolate Fat Bombs

Servings: 15
Net Carbs – 1 g
Fat – 14.4 g
Protein – 0.9 g
Calories – 134
Ingredients:
½ cup coconut butter
¼ cup extra virgin coconut oil
½ cup butter
3 Tbsp unsweetened cacao powder
20 drops liquid stevia
Instructions
1. Mix all the ingredients in a food processor, but keep some cacao aside
for coating. Process until smooth.
2. Line a baking sheet with parchment paper and use a spoon to form 15
small truffles. Refrigerate for 60 minutes.
3. Sift the remaining cacao powder over the fat bombs. Serve.
DRINKS, SHAKES & SMOOTHIES
Lemon Mint Ice Cubes

Servings: 12
Net Carbs – 1 g
Fat – 0 g
Protein – 0 g
Calories – 7
Ingredients:
4 large mint leaves, chopped
½ cucumber, cut into cubes
1 cup freshly squeezed lemon juice
1 cup water
Instructions
1. Distribute the mint leaves and cucumbers evenly in an ice cube tray.
2. Fill each cube halfway with lemon juice and the rest of the way with
water.
3. Freeze for 1 hour, then pop out each ice cube as needed.
Strawberry-Lime Water

Servings: 6-8
Net Carbs – 1 g
Fat – 0 g
Protein – 0 g
Calories – 4
Ingredients:
2 quarts water
1 lime, cut into ⅛-inch-thick wheels
5 large strawberries, hulled and sliced
Instructions
1. Pour the water into an infusion pitcher.
2. Add the lime and strawberry slices to the water.
3. Let the water infuse for 1 hour in the refrigerator and drink within 2 days
Coconut Green Tea

Servings: 1
Net Carbs – 0 g
Fat – 13 g
Protein – 0 g
Calories – 121
Ingredients:
1 green tea bag
1 cup hot water
1 Tbsp coconut oil
Instructions
1. Steep the green tea in hot water for 3 minutes.
2. Remove the tea bag and pour the hot tea into a single-serving blender
with the coconut oil. Blend briefly to mix and pour back into the mug.
Earl Grey Hot Chocolate

Servings: 1
Net Carbs – 5 g
Fat – 13 g
Protein – 2 g
Calories – 145
Ingredients:
½ oz organic dark chocolate (at least 73% cacao)
1 Tbsp organic heavy cream
1 Earl Grey tea bag
Instructions
1. Bring the almond milk to a steaming simmer over medium heat. Stir in
the chocolate and cook for 3 minutes.
2. Pour the hot chocolate into a mug and stir in the heavy cream. Add the
tea bag to the mug and steep it for 5 minutes.
3. Remove the tea bag and serve.
Frozen Coffee Shake

Servings: 1
Net Carbs – 0 g
Fat – 52 g
Protein – 3 g
Calories – 488
Ingredients:
1 cup cold brewed coffee
⅓ cup organic heavy (whipping) cream
2 Tbsp Sugar-Free Vanilla Bean Sweetener
7 ice cubes
½ cup whipped cream
Instructions
1. In a blender, combine the coffee, heavy cream, sweetener, and ice. Blend
until smooth.
2. Pour into a mug or glass and top with the whipped cream.
Chocolate & Peanut Butter Smoothie

Servings: 1
Net Carbs – 6 g
Fat – 49 g
Protein – 33 g
Calories – 604
Ingredients:
1 cup water
1/3 cup organic heavy cream
1/3 cup low-carb chocolate whey protein powder
2 ice cubes
2 Tbsp peanut butter
Instructions
1. In a blender, combine all ingredients. Blend until smooth and then pour
into a tall glass to serve.
Strawberry-Sage Smoothie

Servings: 1
Net Carbs – 5 g
Fat – 16 g
Protein – 2 g
Calories – 173
Ingredients:
1 cup unsweetened coconut milk
5 frozen strawberries
1 fresh sage leaf
1 tsp Sugar-Free Vanilla Bean Sweetener
Instructions
into a tall glass to serve
Chocolate-Covered Strawberry Smoothie

Servings: 1
Net Carbs – 3 g
Fat – 17 g
Protein – 24 g
Calories – 273
Ingredients:
1 cup water
3 frozen strawberries
Instructions
Ginger-Basil Avocado Smoothie

Servings: 1
Net Carbs – 4 g
Fat – 22 g
Protein – 25 g
Calories – 343
Ingredients:
½ avocado, chopped
⅓ cup low-carb vanilla whey protein powder
½ tsp grated fresh ginger
2 ice cubes
Instructions
Mexican Chocolate Smoothie

Servings: 1
Net Carbs – 2 g
Fat – 10 g
Protein – 23 g
Calories – 193
Ingredients:
⅓ cup low-carb chocolate whey protein powder
¼ tsp ground cinnamon
2 ice cubes
Instructions
Bulletproof Coffee

Servings: 1
Net Carbs – 0 g
Fat – 51 g
Protein – 1 g
Calories – 463
Ingredients:
1½ cups hot coffee
2 Tbsp MCT oil powder
2 Tbsp butter or ghee
Instructions
1. Combine all ingredients and blend until thoroughly mixed and frothy.
2. Pour into a large mug and enjoy.
Blackberry-Chia Pudding

Servings: 2
Net Carbs – 8 g
Fat – 38 g
Protein – 8 g
Calories – 437
Ingredients:
1 cup unsweetened full-fat coconut milk
1 tsp liquid stevia
1 tsp vanilla extract
½ cup blackberries
¼ cup chia seeds
Instructions
1. In a blender, combine the coconut milk, stevia, and vanilla until the
mixture starts to thicken.
2. Add the blackberries, and process until thoroughly mixed and purple.
Fold in the chia seeds.
3. Divide the mixture between two small cups with lids, and refrigerate
overnight or up to 3 days before serving.
Salted Chocolate & Macadamia Nut Smoothie

Servings: 1
Net Carbs – 1 g
Fat – 12 g
Protein – 12 g
Calories – 165
Ingredients:
2 Tbsp salted macadamia nuts
Instructions
1. In a blender, combine macadamias all ingredients. Blend until smooth
and then pour into a tall glass to serve.
Almond Milk Eggnog

Servings: 1
Net Carbs – 0 g
Fat – 22 g
Protein – 16 g
Calories – 262
Ingredients:
2 large free-range eggs
2 tbsp sugar-free vanilla bean sweetener
Pinch vanilla bean seed
¼ cup unsweetened whipped cream
Instructions
1. In a blender, combine the eggs, almond milk, sweetener, and vanilla
bean seeds. Blend until smooth.
2. Transfer the mixture to a saucepan and heat it over medium-low heat
until thick, about 15 minutes.
3. Cover the pan and refrigerate it for at least 3 hours, or overnight.
4. Fold the whipped cream into the eggnog and pour it into a glass to serve
Butter-Cinnamon Coffee

Servings: 1
Net Carbs – 0 g
Fat – 12 g
Protein – 0 g
Calories – 108
Ingredients:
1 cup hot brewed coffee
1 Tbsp unsalted grass-fed butter
Instructions
1. In ablender, combine all ingredients and blend until smooth. Pour into a
mug and enjoy
CONCLUSION
Thank you for reading this book and having the patience to try the recipes.
I do hope that you gain as much enjoyment reading and experimenting with
the meals as I have had writing this book.
If you would like to leave a comment, you can do it at the Order section-
>Digital orders, in your amazon account.
Stay safe and healthy!
Conversion Tables
Other Books by Adele Baker
All collection please see here
Ketogenic Diet http://amzn.to/2oODprx
Keto Fat Bombs https://goo.gl/2dNriT

5 Ingredients Keto Crock Pot Recipes https://goo.gl/toCTec
Ketogenic recipes for Air Fryer https://goo.gl/ZDEuDt

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