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Wicked Good Ketogenic Diet PDF
Wicked Good Ketogenic Diet PDF
The
Ketogenic
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Diet Cookbook
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A M A N DA C . H U G H E S
WickedStuffed.com
Wicked Good
The
Ketogenic
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Diet Cookbook
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Photo credits: Stocksy/Nadine Greeff, Cover; Stockfood/Mick Jones, p.2; Stockfood/Helen Cathcart, p.6;
Stocksy/Darren Muir, p.9; Stockfood/Victoria Firmston, p.10; Stocksy/Laura Adani, p.28; Stocksy/Ina Peters,
p.28; Stockfood/Mona Binner, p.82; Stockfood/Jalag/Schuerle Grossmann, p.100; Stocksy/Jeff Wasserman,
p.124; Stockfood/Andre Baranowski, p.170; Stockfood/Gräfe & Unzer Verlag/Joerg Lehmann, p.194; Stock-
food/The Stepford Husband, p.214; Stockfood/Noel Barnhurst, p.236; Stockfood/Gräfe & Unzer Verlag/Joerg
Lehmann, Backcover; Stockfood/Andre Baranowski, Backcover
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The Whole Food
Ketogenic Lifestyle 11 & Zoodles 83
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CHAPTER 11
CHAPTER 2 CHAPTER 6 Rubs, Condiments &
Breakfast 29 C
Fish & Shellfish 101 Sauces 215
Acknowledgments 237
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Appendix A:
A 4-Week Meal Plan 238
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CHAPTER 3 CHAPTER 7
Appendix B:
Drinks, Shakes Beef & Lamb 125 The Dirty Dozen and the
& Smoothies 49
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Clean Fifteen 246
Appendix C:
Conversion Tables 247
Resources 248
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CHAPTER 4 CHAPTER 8
Snacks 65 Pork 149 References 249
Recipe Index 250
Index 253
CHAPTER 9
Chicken 171
Introduction
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or most people, ice cream is the cure-all that can mend a bad
day, a broken heart, and a sunburn. While chocolate-chip
cookie-dough ice cream has been there for me through thick
and thin, it’s the ketogenic diet that has saved me from bigger issues,
like being overweight, having chronic vertigo, and feeling the type of
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anxiety where it always feels like the room is spinning.
In 2010, my now husband learned about the ketogenic diet through
social media. When he described the diet, where fat and protein are
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the primary components, I told him he was crazy. How could anyone
survive without spaghetti or macaroni and cheese? What about cake?
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When he said he was going to try it, I begged him not to and told him
that I’d never forgive him if he dropped dead from a heart attack from
this crazy bacon and butter diet.
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Thankfully for both of us, he was patient with my clear over-
reaction and, instead, started sending me articles on the benefits of
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a ketogenic diet for a variety of health issues. When I read the parts
about reduced anxiety, I was intrigued. But when I learned how the
reduction of sugar in your body could starve cancer, I willingly did my
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I’ve spent the last several years developing a
whole food–focused approach to the ketogenic
diet for myself. If you’re putting all this work
into losing weight and getting healthy, why
not use the healthiest ingredients you can?
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It’s for this reason you’ll find that my
recipes are less likely to use typical “low-carb”
products, even sweeteners like erythritol
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and stevia, unless necessary, and why I often recommend organic
vegetables and grass-fed beef. By all means substitute conventional
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ingredients to stay within your budget, but, when you have the option,
go for organic veggies that don’t use pesticides, and grass-fed beef,
which has abundant healthy, anti-inflammatory omega-3s. “Organic”
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isn’t a marketing word; it distinguishes high-quality ingredients.
(“All-natural” and “artisan,” on the other hand, aren’t regulated
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up with new and creative ways to approach meals that don’t include
bread, sugar, and other additives. In this book, you’ll find the results of
years of experimenting with new flavors and ingredients. My recipes
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are usually simple and include pantry staples, but I’ll also introduce
you to some of my favorite keto ingredients like ghee, burrata, and
pink Himalayan salt. I hope you have as much fun preparing—and
eating—the recipes in this book as I did creating them.
INTRODUC TION 9
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CHAPTER ONE
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KETOGENIC LIFESTYLE
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The ketogenic diet can be as simple or as complicated as you make
it. In its simplest form, it can be described as staying in ketosis.
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Ketosis is the process by which your body creates ketones for energy
in the absence of carbohydrates. Cave people didn’t indulge in boxes
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you can consume before kicking yourself out of ketosis, you may find
you can raise the bar from 20 to 50 net carbohydrates per day.
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Back when men and women foraged for food, they hunted birds and
animals, caught fish, and snagged fruits and berries off plants. With the
discovery and refinement of sugar, energy could suddenly be produced
from carbohydrates, which are easy to process and turn into energy.
However, they also burn off—and are thus wasted—just as quickly.
Before humans began ingesting refined sugar and carbohydrates,
we were always in ketosis. Paleo advocates suggest that back then,
our bodies were fueled by ketones for energy and burned fat for fuel.
Even today, significant amounts of carbohydrates aren’t needed. In
fact, according to a 2002 study published in the Journal of Pediatrics,
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babies are born in ketosis and stay that way for as long as they’re
breastfeeding. This also happens to be the time when babies’ brains
are growing at a tremendous rate. You may not feel hungry while
in ketosis because your food is digested and energy is burned more
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slowly. Basically, you’re getting more bang for your food buck.
The ketogenic diet was not developed for weight loss, but as a very
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real remedy for patients with epilepsy, and it is recommended by the
Epilepsy Foundation. But, according to a 2004 study published in the
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Journal of the International Society of Sports Nutrition, a ketogenic diet
does support weight loss. Indeed, many weight-loss diets, including
Atkins, were built upon its principles. The South Beach diet is a low-
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carb diet, but its goal is to keep you slightly out of ketosis. Paleo can
be considered ketogenic, but anyone consuming honey and quinoa is
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not likely in ketosis either. In some ways you could call the ketogenic
diet the blueprint for all low-carb diets. People have used it success-
fully for weight loss, but also for reducing anxiety and increasing
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out” point is and stay below it.
How do you know if you are in ketosis? Simple: keto sticks. Tubes of
these thin test strips are available at your local pharmacy. Simply uri-
nate on a stick to find out if you’re in or out of ketosis. If the stick turns
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light pink, you’re out of ketosis; any shade of purple means you’re in.
Note that a darker shade of purple does not indicate “better” ketosis—it
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matters only if you are in or out, burning fat or not. There aren’t tiers or
levels you need to reach. However, if you’re diabetic, you run the risk of
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a condition called ketoacidosis on a ketogenic diet. Be sure to talk with
your doctor about the diet; he or she will likely recommend using keto
sticks and making sure you stay in the light purple range.
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is the number you’ll use to track your daily total. When food is high
in fiber, like coconut, you can eat more of it even if the carbohydrate
numbers look a little scary.
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When I refer to macros, I’m talking about the balance of foods you
eat in a day as they fall into one of the three main macronutrient
categories: carbohydrates, proteins, and fat. Some people on the keto
diet find that these percentages are helpful for keeping track of their
weight loss, and other people use them for medical reasons. If you
don’t have any medical reasons to stick to certain percentages, then
I think a good daily starting point for the ketogenic diet is 10 percent
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by taking the number of grams of each macro and multiplying it by
the number of calories per gram (9 calories for 1 gram of fat, 4 calo-
ries for 1 gram of carbs or proteins) and then dividing that by the total
number of calories per serving. For example, imagine a dish that has
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the following nutritional information per serving:
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Calories: 184; Total Fat: 14g; Saturated Fat: 6g; Cholesterol: 224mg;
Carbohydrates: 2g; Fiber: 1g; Net Carbs: 1g; Protein: 12g
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To determine how much of a serving’s calories come from fat:
(14 grams of fat) × (9 calories per gram of fat) = 126 calories from fat
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(126 calories from fat per serving) ÷ (184 total calories per serving) = 68.5%
To determine how much of a serving’s calories come from total carbs (not net carbs):
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(8 calories from carbs per serving) ÷ (184 total calories per serving) = 4%
(12 grams of protein) × (4 calories per gram of protein) = 48 calories from protein
(48 calories from protein per serving) ÷ (184 total calories per serving) = 26%
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of our early ancestors—protein, vegetables, and fruits—provided all
the necessary nutrients and energy. The sugars, grains, and dairy we
consume today are linked to food allergies and intolerances, as well
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as the increase in celiac disease, diabetes, and lactose intolerance,
among other ailments.
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While the paleo diet can often be ketogenic, the ketogenic diet is not
necessarily paleo. The keto diet doesn’t preclude certain foods—you
simply won’t want to waste your carbs on them. The goal of the keto
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diet is only to stay in ketosis, so any of these foods at low levels likely
won’t kick you out. These same principles apply to the recipes in this
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book. You won’t find any grains or sugars here, but you’ll find plenty
of dairy—delicious, wonderful dairy. However, if you’re going the paleo
route, keep an eye out for my “Make it paleo” tips, which are provided
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wherever possible.
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brands have 15 or more net carbs in that same ¼ cup. To enjoy an
Italian fix now and again, I recommend splurging on the good stuff—
or making your own sauce.
Although the ketogenic diet is not meant to be exclusionary, and
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you could certainly get your 20 net carbs each day from a single slice
of bread, you probably won’t make it far in a ketogenic lifestyle. Your
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blood sugar will spike and probably kick you out of ketosis, and it
won’t be any fun. Try instead some buttery veggies and ooey-gooey
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fondue, and that slice of bread won’t be necessary. Just wait and see:
Before long you will lose your cravings for bread!
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Diet Guidelines
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Following are some of the best ways to stay in ketosis and get the
most out of your ketogenic experience. These tips will help you sur-
vive what’s known as “keto flu.” During your first few days, or up to a
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week, of ketosis, you may feel a bit tired, sluggish, and dizzy as your
body adjusts to producing and burning ketones as energy instead of
carbohydrates. (In the Atkins diet, this period is known as “induction.”)
Keep your electrolytes up. Electrolytes are the minerals in our blood
that keep us hydrated and keep our nerves and muscles working
properly in balance. By producing ketones, you’ll be flushing out
more electrolytes than usual. This means you should increase your
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salt intake while following keto because your body won’t hang onto
sodium like it used to. Most ketoers do this by drinking chicken broth
or bouillon daily, especially in the first few weeks of ketosis while the
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body is adjusting. If you feel achy in the first week on keto while going
through carbohydrate withdrawal, bouillon helps. Many ketoers use
magnesium supplements as well. C
Drink lots of water. Drinking water is one of those things that every-
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one tells you to do, and you don’t take it seriously until you end up
with a kidney stone! I promise that drinking two to three liters of
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water every day will make your body feel clean, full, and hydrated;
keep your bowels moving; and help you lose weight faster if that’s
what you’re ketoing for.
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Keep track of what you eat. Measuring what you eat turns any diet
into a game. Use apps like MyFitnessPal to track your meals and
measure your macros at the end of the day. There’s also an app called
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Quip you can use to make shopping lists. It includes check marks that
allow you to reuse your shopping list every week.
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has only 4 net carbs per serving. Most
organic peanut butters that contain 7. Frozen hamburgers often use fillers
only peanuts will match or even beat and might carry 3 to 5 carbs per burger,
this number. when it would be 0 if you make them
yourself from pure ground beef.
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2. Organic dairy products. Organic
heavy (whipping) cream, sour cream, 8. “Sugar-free” does not always trans-
late to low-carb, and “gluten-free”
and cream cheese don’t have any carbs,
or less than 1 carb. Their nonorganic
counterparts can have 2 or even 3 net
carbs per serving. I like Organic Val-
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almost never means low-carb. In fact,
low-carb isn’t always ketogenic. You
may find 20 to 30 carbs in a low-
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ley brand. carb bagel!
3. Tomato sauce. If you pick any tomato 9. Salad dressings can be loaded with
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sauce off the supermarket shelf, you’ll sugar, so look for those with 0 to 1 net
find it has anywhere from 10 to 20 net carb per serving.
carbs per serving. Stick with one that
10. Pre-cut cheese, especially Amer-
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Stock up on healthy fats. Fat has become a dirty word in our society.
But there are plenty of good fats out there. Cook everything in
ghee, which is lactose- and casein-free clarified butter, high in anti-
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inflammatory omega-3 fatty acids. For times when you run out of this
magical golden buttery oil, keep a backup of coconut oil and olive
oil. Avoid processed oils like vegetable, sunflower seed, soybean, and
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corn—they are high in inflammatory omega-6s, which in turn destroy
the healthy omega-3s in your body.
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Invest in certified organic, grass-fed, and free-range products.
I’m not trying to go all crunchy granola on you, but now that your diet
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is exchanging highly refined carbohydrates for mostly fats and pro-
teins, you’ll want to pay extra-special attention to the quality of those
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Stick to real food, not low-carb products. If you check the label of
most low-carb products, unless they’re also paleo products, you’ll be
shocked at their ingredients, such as unpronounceable chemical addi-
tives. You can control what goes into your body by making your own
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CRAB SCALLOPS
MUSSELS
CRAWFISH SHRIMP
OCTOPUS
DUCK VEAL
PORK
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FISH (pork chops, bacon, etc.) VENISON
Dairy
BLUE CHEESE
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GRILLING CHEESE PROVOLONE CHEESE
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DRESSING
HALLOUMI CHEESE QUESO BLANCO
BURRATA CHEESE
HEAVY (WHIPPING) RANCH DRESSING
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UNSWEETENED
CREAM
EGGS ALMOND MILK
KEFALOTYRI CHEESE
GREEK YOGURT UNSWEETENED
(full-fat) MOZZARELLA CHEESE COCONUT MILK
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ALFALFA SPROUTS COCONUT ONIONS
(in moderation)
ASPARAGUS CRANBERRIES
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PICKLES
AVOCADOS CUCUMBERS
PUMPKIN
BELL PEPPERS GARLIC
BLACKBERRIES
BLUEBERRIES
(in moderation)
GREEN BEANS
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RASPBERRIES
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HERBS SALAD GREENS
BROCCOLI
JICAMA SCALLIONS
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CABBAGE
LEMONS SPAGHETTI SQUASH
CARROTS (in moderation)
(in moderation) LIMES
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STRAWBERRIES
CAULIFLOWER MUSHROOMS
TOMATOES
CELERY OKRA (in moderation)
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Dairy
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(sweetened) (regular)
SOY MILK
COCONUT MILK
(sweetened)
(regular)
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Nuts & Seeds
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CASHEWS CHESTNUTS PISTACHIOS
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LEEKS
MANGOS
ORANGES
PARSNIPS
PEACHES
PEAS
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PINEAPPLES
PLANTAINS
APPLES CORN
PLUMS
APRICOTS CURRANTS
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POTATOES
ARTICHOKES DATES
PRUNES
BANANAS
BEANS
(all varieties)
EDAMAME
EGGPLANT
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SWEET POTATOES
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ELDERBERRIES
BOYSENBERRIES TARO ROOT
GOOSEBERRIES
BURDOCK ROOT
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TURNIPS
GRAPES
BUTTERNUT SQUASH WATER CHESTNUTS
HONEYDEW MELON
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less-costly cuts like the lesser-known tri-tip. If you’re cooking for the
whole family or simply want lots of leftovers, make the slow cooker
your friend and take advantage of roasts instead of single cuts of
meat. If you have ample freezer space, consider buying a whole cow—
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seriously. Many farmers sell whole, half, or quarter cows and will
butcher the meat and vacuum-seal every cut for you.
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2. Shop every week. When you come home to an empty fridge,
it’s hard to resist the urge to dine out or order in. But to do so while
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following a ketogenic diet usually means you’re getting a cheap salad
or an expensive steak, and nobody ever goes for the salad when
they’re hungry after a long day. A well-stocked fridge translates to
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3. Create a meal plan. On the ketogenic diet, you won’t need most
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dried and packaged goods. Instead, you’ll be buying a lot of fresh pro-
duce, meats, and dairy products that don’t have a very long shelf life.
Plan a week’s worth of meals, along with a shopping list, and avoid
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veering from that list. By following a plan and a list, you’ll avoid wast-
ing food by buying only what you need.
4. Shop the sales and cheaper cuts of meat. You don’t need to eat
grass-fed ribeye steaks every day. If beef isn’t on sale, look for less
expensive options like chicken legs or pork chops. You can easily feed
a family of four for under $5 if you buy meat on sale.
6. Make your own. Lots of recipes call for chicken broth. Next time
you roast a chicken, make your own bone broth (see the recipe on
page 193). Strain the broth through cheesecloth and freeze individual
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portions for future recipes. Instead of buying fresh herbs every week,
make herbal ice cubes. Mince fresh herb(s) and pack them into ice
cube trays so that each cube is about 3/4 full. Fill the trays with boiling
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water to blanch the herbs and put them in the freezer. Pop the ice
cubes out when they're frozen and store them in freezer bags.
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7. Invest in a vacuum sealer. When you buy meat in bulk, make
it last longer with a vacuum sealer. I even marinate my meats with
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spices and herbs (but not salt) before freezing.
ketogenic diet doesn’t mean meat every night. Tuna salad on romaine
lettuce leaves, or slices of tomato and mozzarella drizzled with
herbs, olive oil, and balsamic vinegar is far more budget friendly
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and equally delicious.
stand for under $3 a container. Buy in season and save on the fruits
and vegetables that are abundant at different times of the year.
The Recipes
The ketogenic recipes in this book are as close as we can get to a whole
food approach to keto while still keeping it delicious every step of the
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way. Always pay close attention to the nutrition labels on any packaged
foods to make sure you’re choosing those with no added sugars or fill-
ers. When I’ve included such ingredients in recipes, it’s because you can
easily find naturally low-carb versions in most stores.
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You can identify more affordable recipes in this book from the price
scale included with each, ranging from ($5 or less for the whole
recipe) to C
(expensive ingredients for a special meal). This
scale is a comparison of the recipes in this book only.
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I’ve also included the macro data for each recipe, plus nutritional
information for calories, fat, fiber, carbohydrates, net carbohydrates,
and protein.
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It’s also delicious.
You can find ghee at your local natural foods grocery or Indian
foods store. I often order mine online from Tin Star Foods
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(www.tinstarfoods.com), which produces the best-tasting ghee
I’ve ever had, but you can also make it yourself using my Golden
Ghee recipe on page 224.
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BREAKFAST
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30 Toasted Cinnamon- 40 Scrambled Cinnamon
Vanilla-Coconut Cereal and Cream Cheese Eggs
44 Rosemary Quiche
34 Sweet Angel Eggs
45 Breakfast Tacos
35 Garlic and Thyme Baked Egg
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46 Jerk Bacon
36 The Best Fried Eggs You’ll Ever Eat
47 Morning Meatloaf
37 Spicy Pulled Pork Eggs Benedict
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29
TOASTED CINNAMON-
VANILLA-COCONUT CEREAL
SERVES 4 / PREP TIME: 5 MINUTES / COOK TIME: 5 MINUTES
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1 vanilla bean, seeds
scraped out
1. Preheat the oven to 350°F.
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Powdered stevia 3. Spread out the coconut and walnuts in an even
Unsweetened almond milk layer on the prepared sheet. Toast in the oven until
light brown, about 5 minutes.
KETO TIP Coconut is high in
carbs in large quantities, but
it’s full of the good fats you
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4. As soon as the coconut and walnuts come out
of the oven, sprinkle them with the vanilla bean
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need, so you can get full on seeds, cinnamon, and stevia and toss to evenly
just a little. coat. Taste and adjust the flavor as desired with
more cinnamon, stevia, or both.
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stevia, cinnamon, nutmeg, and salt (if using). Stir in cinnamon
the pork rinds and enjoy. ⅛ teaspoon ground
nutmeg
¼ teaspoon sea
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PER SERVING: CALORIES: 483; TOTAL FAT: 37G;
SATURATED FAT: 20G; PROTEIN: 35G; CHOLESTEROL: 97MG; salt (optional)
CARBOHYDRATES: 1G; FIBER: 1G; NET CARBS: 0G 1 cup crushed pork rinds
FAT: 70% / CARBS: 1% / PROTEIN: 29%
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cream sticks particularly well
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to the pork rinds, but you can
use unsweetened almond
milk instead.
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B reakfast 31
OATLESS RICOTTA OATMEAL
SERVES 1 / PREP TIME: 5 MINUTES / COOK TIME: 1 MINUTE
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cinnamon It really does achieve a similar texture to oatmeal or
Sweetener to taste cream of wheat.
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cheese, butter, cinnamon, and sweetener. Heat it
in the microwave until hot, about 1 minute.
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PER SERVING: CALORIES: 578; TOTAL FAT: 56G;
SATURATED FAT: 35G; PROTEIN: 15G; CHOLESTEROL: 161MG;
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CARBOHYDRATES: 1G; FIBER: 0G; NET CARBS: 1G
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sweetener, lemon juice, coconut flour, lavender, (page 196)
and baking powder. Blend on low for 10 seconds. 1 teaspoon freshly
2. In a medium skillet, melt the ghee over medium squeezed Meyer
lemon juice
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heat. Pour about ¼ cup of the batter into the
2 tablespoons
center of the pan. Cook the pancake until the
coconut flour
bottom is brown and crispy, about 1 minute. Flip
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the pancake and cook the other side until brown
and crispy, 30 seconds to 1 minute more. Repeat
this step to cook 3 more pancakes.
1 tablespoon organic
culinary lavender
½ teaspoon
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baking powder
3. Sprinkle each serving with the lemon zest and top 1 tablespoon Golden
the pancakes with a pat of butter. Serve with your Ghee (page 224)
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B reakfast 33
SWEET ANGEL EGGS
SERVES 2 / PREP TIME: 15 MINUTES
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(page 196; optional) a small bowl. Place the egg white halves on a plate.
⅛ teaspoon ground 2. Add the mayonnaise, sweetener (if using), and
cinnamon cinnamon to the yolks and mash them together.
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RECIPE TIP If you’re in a 3. Transfer the yolk mixture to a zipper-top plastic
hurry, use Miracle Whip bag and cut off a small corner of the bag at the
in place of the mayonnaise
and sweetener. C
bottom. Pipe some of the yolk mixture into each
egg white half. Serve.
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PER SERVING: CALORIES: 184; TOTAL FAT: 15G;
SATURATED FAT: 4G; PROTEIN: 12G; CHOLESTEROL: 331MG;
CARBOHYDRATES: 1G; FIBER: 0G; NET CARBS: 1G
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Pinch sea salt
1. Preheat the oven to broil.
Freshly ground
2. In a small bowl, mix the garlic, thyme, Parmesan black pepper
cheese, salt, and a couple of cranks of pepper.
1 tablespoon organic
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3. Combine the heavy cream and ghee in an 8-ounce heavy (whipping) cream
ramekin. Place the ramekin on a rimmed baking 1 ½ teaspoons Golden
sheet (for easier transport) and place it under the Ghee (page 224) or
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broiler until it begins to boil, about 1 minute (keep
an eye on it as it could take less time).
grass-fed butter
1 large free-range egg
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4. Remove the baking sheet from the oven, and care- MAKE IT PALEO Increase the
fully and quickly crack the egg into the ramekin. ghee to 1 ½ tablespoons and
Just as quickly spoon the herb mixture over the omit the Parmesan cheese
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B reakfast 35
THE BEST FRIED EGGS YOU’LL EVER EAT
SERVES 1 / PREP TIME: 5 MINUTES / COOK TIME: 5 MINUTES
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Pinch chili powder and sea salt. Set aside.
Pinch dried parsley
2. Over medium heat, melt the ghee in a small
Pinch garlic salt nonstick skillet.
Pinch sea salt
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3. Crack the eggs into the skillet and fry them until
1 ½ teaspoons Golden
the whites are cooked, 3 to 5 minutes. Carefully flip
Ghee (page 224)
2 large free-range eggs
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bread, it was still filling and wonderful. But breakfast 1 teaspoon freshly
should be easy, and traditional hollandaise sauce is squeezed Meyer
not. So to make this a quick and easy keto breakfast, lemon juice
I use a delicious microwave hollandaise sauce on top Pinch paprika
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of poached eggs and leftover pulled pork from the Pinch sea salt
previous night’s dinner. The combination of savory
Pinch cayenne pepper
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pulled pork and rich hollandaise sauce is sure to
satisfy all morning.
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TO MAKE THE HOLLANDAISE SAUCE
B reakfast 37
» Spicy Pulled Pork Eggs Benedict continued
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3. Gently pour the eggs into the simmering water and
poach them for 3 minutes.
4. Meanwhile, put the heated pulled pork on a plate.
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5. Remove the poached eggs from the water with a
slotted spoon and dry them gently with a paper
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towel. Place the eggs on top of the pulled pork
and spoon the hollandaise sauce over the eggs.
Serve immediately.
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PER SERVING: CALORIES: 569; TOTAL FAT: 47G;
SATURATED FAT: 23G; PROTEIN: 26G; CHOLESTEROL: 882MG;
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in just enough water to come to the bottom of onion, chopped
the rack. Bring the water to a boil over high heat. 4 large free-range
Add the cauliflower, cover the pot, and steam the eggs, lightly beaten
cauliflower until tender, about 6 minutes. Drain 8 ounces shaved
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the cauliflower and chop it into bite-size pieces. pastrami, chopped
Set aside. ½ green bell pepper,
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2. In a medium skillet, heat the olive oil over medium
heat. Add the onion and sauté it until soft but not
browned, 3 to 5 minutes.
chopped
2 tablespoons
minced garlic
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1 teaspoon Cajun
3. Add the eggs to the skillet and gently stir to seasoning
scramble them with the onion, about 2 minutes.
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B reakfast 39
SCRAMBLED CINNAMON
AND CREAM CHEESE EGGS
SERVES 6 / PREP TIME: 10 MINUTES / COOK TIME: 5 MINUTES
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2 tablespoons organic 1. In a blender, combine the cream cheese, heavy
heavy (whipping) cream cream, eggs, coconut flour, cinnamon, and sweet-
3 large free-range eggs ener to taste. Blend until well mixed.
1 teaspoon coconut flour 2. In a medium skillet, melt the ghee over medium
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½ teaspoon ground heat. Pour in the cream cheese and egg mixture.
cinnamon Using a spatula, gently stir the mixture to scramble
Sweetener
1 tablespoon Golden
Ghee (page 224)
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it until it is cooked through, about 5 minutes.
3. Transfer to a plate and drizzle with your
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favorite keto-friendly sugar-free maple syrup.
Sugar-free maple syrup
Serve immediately.
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this is my version, which I make at least once a week. white onion
There’s something magical about the flavor of car- 1 tablespoon minced
amelized onions mixed with sweet, juicy Macintosh Macintosh apple
apples. That said, feel free to vary this recipe with 1 tablespoon water
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your favorite keto-friendly ingredients. 4 large free-range
egg whites
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1. In a medium skillet, heat 1 teaspoon of olive oil
over medium heat. Once the oil is hot, add the
sausage links. Cook them, turning frequently, until
½ cup shredded organic
Cheddar cheese
Sea salt
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cooked through, about 5 minutes. Remove the links
Freshly ground
from the skillet and cut into thin slices. Set aside. black pepper
2. Add the onion, apple, and water to the same skillet.
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B reakfast 41
» Harvest Omelet continued
COOKING TIP The onion 4. Place the sausage slices evenly over half of the
should cook in the water and omelet. Spoon the onion and apple mixture over
the juice of the apple, but if
the sausage. Add the Cheddar cheese on top of
it begins to burn before fully
the onion and apple. Fold the empty half of the
caramelizing, add another
tablespoon or two of water. omelet over the filled half. Cover the skillet and
cook the omelet until the cheese is melted, another
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1 to 2 minutes. Season with salt and pepper and
serve immediately.
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SATURATED FAT: 18G; PROTEIN: 39G; CHOLESTEROL: 103MG;
CARBOHYDRATES: 3G; FIBER: 0G; NET CARBS: 3G
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FAT: 69% / CARBS: 3% / PROTEIN: 28%
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1. Set a steamer rack inside a large pot and pour
3 tablespoons organic
in just enough water to come to the bottom of heavy (whipping) cream
the rack. Bring the water to a boil over high heat. ½ teaspoon sea salt
Add the asparagus, cover the pot, and steam the
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2 tablespoons Golden
asparagus until tender, about 6 minutes. Drain the Ghee (page 224)
asparagus and set aside. 1 cup shaved organic
4. Pour the egg mixture into the skillet and let it cook wild fennel
until it can be flipped easily without breaking,
about 5 minutes.
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B reakfast 43
ROSEMARY QUICHE
SERVES 6 / PREP TIME: 10 MINUTES / COOK TIME: 30 MINUTES
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2 tablespoons organic olive oil.
cream cheese, at
3. In a medium bowl, lightly beat the eggs. Stir in the
room temperature
heavy cream, cream cheese, ham, rosemary, and
7 ounces ham, cubed
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salt. Mix well.
1 teaspoon fresh
rosemary, chopped 4. Pour the egg mixture into the pie dish and bake
1 teaspoon sea salt
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1. In a medium bowl, whisk together the eggs, heavy
Extra-virgin olive oil
cream, and taco seasoning. Set aside.
2 cups shredded
2. To make the taco “shells,” grease a nonstick skillet organic Mexican cheese
with olive oil and place it over medium heat. Once blend, divided
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the oil is hot, put ½ cup of cheese in the middle of 1 tablespoon Golden
the skillet, making a circle of cheese about 4 inches Ghee (page 224)
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in diameter. Cook the cheese until it is bubbling
and starts to brown ever so slightly, 3 to 5 minutes.
Remove it from the skillet and form it into a taco
1 avocado, peeled,
pitted, and sliced
Cayenne pepper sauce
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shell shape. Stand it upside down to cool. Repeat MAKE IT PALEO Scrambled
this process to create 3 more taco shells. eggs don’t require cream—it
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3. Wipe out the skillet, then place it back over just makes them fluffier. Use
1 tablespoon of unsweetened
medium heat and add the ghee. Once melted,
almond milk in its place.
give the egg mixture a quick stir and add it to the
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B reakfast 45
JERK BACON
SERVES 4 / PREP TIME: 5 MINUTES / COOK TIME: 20 MINUTES
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2 pinches dried thyme 2. Line two rimmed baking sheets with parch-
2 pinches coconut sugar ment paper.
Pinch smoked paprika 3. Place the bacon strips in a single layer on
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Pinch ground ginger the sheets.
Pinch ground allspice 4. In a small bowl, mix all the seasonings. Sprinkle
Pinch ground nutmeg
Pinch ground cinnamon
Pinch garlic powder
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this mixture over the bacon strips.
5. Bake the bacon to your desired crispiness, 15 to
20 minutes (no need to flip the bacon midbake).
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Pinch coarsely ground 6. Remove the bacon from the oven and let it cool
black pepper
for a few minutes before serving.
Pinch red pepper flakes
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½ yellow onion, chopped
3. In a large bowl, lightly beat the eggs. Add the 1 (8-ounce) package
sausage, onion, and half of the cream cheese. organic cream
Mix thoroughly until you can roll the mixture cheese, at room
temperature, divided
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into a ball.
1 cup shredded organic
4. Place the meatloaf ball in the loaf pan and press Cheddar cheese
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it to flatten. Cover the pan with aluminum foil
and bake until a thermometer reads 140°F when
inserted into the center of the meatloaf, about
2 tablespoons
chopped scallion
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30 minutes.
5. Uncover the loaf pan and spread the remaining
cream cheese over the top of the meatloaf, then
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B reakfast 47
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CHAPTER THREE
DRINKS, SHAKES
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& SMOOTHIES
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50 Lemon-Mint Ice Cubes
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51 Strawberry-Lime Water 59 Chocolate-Covered
Strawberry Smoothie
52 Coconut Green Tea
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Cheesecake Shake
49
LEMON-MINT ICE CUBES
SERVES 12 / PREP TIME: 5 MINUTES, PLUS FREEZING TIME
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1 cup freshly squeezed ers or to glasses of water makes it easier for me to
lemon juice reach my hydration goals.
1 cup water
1. Distribute the mint leaves and cucumbers evenly
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in an ice cube tray.
2. Fill each cube halfway with lemon juice and the
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rest of the way with water.
3. Freeze, then pop out each ice cube as needed.
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PER SERVING: CALORIES: 7; TOTAL FAT: 0G;
SATURATED FAT: 0G; PROTEIN: 0G; CHOLESTEROL: 0MG;
CARBOHYDRATES: 1G; FIBER: 0G; NET CARBS: 1G
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3. Let the water infuse for at least 1 hour in the
refrigerator and drink within 2 days.
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PER SERVING: CALORIES: 4; TOTAL FAT: 0G;
SATURATED FAT: 0G; PROTEIN: 0G; CHOLESTEROL: 0MG;
CARBOHYDRATES: 1G; FIBER: 0G; NET CARBS: 1G
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KETO TIP Green tea is rich in
L-theanine, which counteracts briefly to mix and pour back into the tea mug.
anxiety and eases the jittery
effects of other caffeinated
products. L-theanine also PER SERVING: CALORIES: 121; TOTAL FAT: 13G;
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SATURATED FAT: 11G; PROTEIN: 0G; CHOLESTEROL: 0MG;
increases dopamine, along
CARBOHYDRATES: 0G; FIBER: 0G; NET CARBS: 0G
with the production of alpha
FAT: 100% / CARBS: 0% / PROTEIN: 0%
waves, to restore balance to
your mind and body. C
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dor, but now, every time I smell Earl Grey I swear I can 1 tablespoon organic
hear the distant sound of jazz at Maison Bourbon. heavy (whipping) cream
1 Earl Grey tea bag
1. In a small pot, bring the almond milk to a
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steaming simmer over medium heat. Stir in the KETO TIP High-quality
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and enjoy.
MAKE IT PALEO Replace the
butter with 1 ½ teaspoons of
PER SERVING: CALORIES: 108; TOTAL FAT: 12G;
coconut oil.
SATURATED FAT: 7G; PROTEIN: 0G; CHOLESTEROL: 21MG;
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CARBOHYDRATES: 0G; FIBER: 0G; NET CARBS: 0G
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whipped cream. (page 196)
7 ice cubes
½ cup Whipped
PER SERVING: CALORIES: 488; TOTAL FAT: 52G;
Cream (page 197)
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SATURATED FAT: 32G; PROTEIN: 3G; CHOLESTEROL: 190MG;
CARBOHYDRATES: 0G; FIBER: 0G; NET CARBS: 0G
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cream cheese, at cubes. Blend until smooth and then pour into a tall
room temperature glass to serve.
⅓ cup low-carb vanilla
or graham cracker
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whey protein powder PER SERVING: CALORIES: 251; TOTAL FAT: 15G;
SATURATED FAT: 6G; PROTEIN: 25G; CHOLESTEROL: 87MG;
½ cup raspberries CARBOHYDRATES: 9G; FIBER: 5G; NET CARBS: 4G
2 ice cubes
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FAT: 54% / CARBS: 6% / PROTEIN: 40%
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2 ice cubes
PER SERVING: CALORIES: 604; TOTAL FAT: 49G; 2 tablespoons
SATURATED FAT: 24G; PROTEIN: 33G; CHOLESTEROL: 124MG; peanut butter
CARBOHYDRATES: 8G; FIBER: 2G; NET CARBS: 6G
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FAT: 73% / CARBS: 4% / PROTEIN: 23%
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1 fresh sage leaf without guilt, and see how much more your taste
1 teaspoon Sugar-Free
buds appreciate sweet strawberries now that you’ve
Vanilla Bean Sweetener removed most sugars from your diet.
(page 196; optional)
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In a blender, combine the coconut milk, heavy cream,
strawberries, sage, and sweetener. Blend until smooth
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and then pour into a tall glass to serve.
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powder, and strawberries. Blend until smooth and
⅓ cup low-carb chocolate
then pour into a tall glass to serve. whey protein powder
3 frozen strawberries
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PER SERVING: CALORIES: 273; TOTAL FAT: 17G;
SATURATED FAT: 10G; PROTEIN: 24G; CHOLESTEROL: 67MG;
CARBOHYDRATES: 4G; FIBER: 1G; NET CARBS: 3G
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ginger, basil, almond milk, and ice cubes. Blend until
1 tablespoon chopped
fresh basil smooth and then pour into a tall glass to serve.
1 cup unsweetened
almond milk
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PER SERVING: CALORIES: 343; TOTAL FAT: 22G;
2 ice cubes SATURATED FAT: 5G; PROTEIN: 25G; CHOLESTEROL: 55MG;
CARBOHYDRATES: 12G; FIBER: 8G; NET CARBS: 4G
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FAT: 61% / CARBS: 11% / PROTEIN: 28%
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stand at the time, as it’s flavored with cayenne pepper. whey protein powder
Years after the tour I tried it in Seattle, remembering ¼ teaspoon ground
my spicy nibbles years before. Ever since, whenever I cinnamon
see Mexican hot chocolate, I lose my mind a little and Pinch cayenne pepper
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feel the need to tell everyone, “Mexican chocolate is 2 ice cubes
sooooo good, you guys.” And like the hot version, this
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spicy cold edition is sooooo good. And cayenne pep-
per is also sooooo good for you—it aids in digestion,
stimulates circulation, and supports weight loss just to
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name a few benefits.
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whey protein powder
2 tablespoons salted
In a blender, combine the almond milk, protein
macadamia nuts powder, and macadamias. Blend until smooth and
then pour into a tall glass to serve.
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PER SERVING: CALORIES: 165; TOTAL FAT: 12G;
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SATURATED FAT: 2G; PROTEIN: 12G; CHOLESTEROL: 20MG;
CARBOHYDRATES: 4G; FIBER: 3G; NET CARBS: 1G
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cinnamon, and nutmeg. Blend until smooth. (page 196)
2. Transfer the mixture to a small saucepan and Pinch vanilla bean seeds
heat it over medium-low heat until thick, about Pinch ground cinnamon
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15 minutes, stirring frequently. Pinch ground nutmeg
3. Cover the pan and refrigerate it for at least ¼ cup unsweetened
Whipped Cream
3 hours, or overnight.
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4. Fold the whipped cream into the eggnog and pour
it into a glass to serve.
(page 197)
SNACKS
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66 Pork Rind Nachos 75 Chicken Ramen Dip
77 Bacon-Whiskey Caramelized
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Onion Dip
69 Baked Parmesan Chips
78 Creamy Dill Deviled Eggs
70 Everything Pretzels
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PORK RIND NACHOS
SERVES 2 TO 4 / PREP TIME: 10 MINUTES, PLUS 1 HOUR TO REST / COOK TIME: 15 MINUTES
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1 jalapeño pepper,
juice and then season with salt and pepper. Set
seeded and minced the salsa aside for at least 1 hour for the flavors
1 teaspoon minced garlic to combine. After 1 hour, drain any excess liquid
from the salsa.
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1 ½ teaspoons freshly
squeezed lime juice 2. Preheat the oven to 350°F.
Sea salt
Freshly ground
black pepper
1 (1 ½-ounce) bag
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3. Line a rimmed baking sheet with parchment paper
or aluminum foil.
4. Spread out the pork rinds in a tight but single layer
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pork rinds on the sheet. Sprinkle the cheese over the pork
2 cups shredded organic rinds, then top with the salsa.
Cheddar cheese 5. Bake the nachos until the cheese melts and begins
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2 tablespoons
1. Preheat the oven to 350°F.
onion powder
2. Line a rimmed baking sheet with parchment paper. 1 tablespoon
3. Using kitchen shears, cut the pork skin into 1-inch garlic powder
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squares and place each square skin-side up on
KETO TIP Bob’s Red Mill
the sheet.
sweet cream buttermilk
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4. Bake the skins for 2 ½ hours. Remove the baking
sheet from the oven and set aside until the pork
rinds are cool enough to handle.
powder has significantly
fewer carbs than other but-
termilk powders, giving this
recipe a total of 1.5 net carbs,
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5. In a large bowl, toss the warm pork rinds with whereas regular buttermilk
the chives, buttermilk powder, onion powder, and can range from 3 to 10 net
garlic powder. Serve warm or at room temperature. carbs on its own.
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Snacks 67
BAKED CHEDDAR CHIPS
SERVES 4 / PREP TIME: 5 MINUTES / COOK TIME: 5 MINUTES
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3. Spread out the cheese evenly on the sheet.
chips to the next level, mix
equal parts chili powder, gar- 4. Bake for 3 to 5 minutes, checking regularly until
lic powder, smoked paprika, the cheese browns but does not burn.
and sea salt with three times
5. Remove the baking sheet from the oven and
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as much Cheddar cheese
powder or grated Parmesan season the cheese with salt.
cheese. Sprinkle over the 6. While the cheese is still warm, use a pizza
warm cheese.
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cutter to cut it into strips or triangles. Let cool
before serving.
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PER SERVING: CALORIES: 457; TOTAL FAT: 38G;
SATURATED FAT: 24G; PROTEIN: 28G; CHOLESTEROL: 119MG;
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3. Form small Parmesan cheese circles on the sheet.
4. Bake, checking frequently, until the cheese browns
but does not burn, 3 to 5 minutes.
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5. Remove from the oven and sprinkle the cheese
with the salt. Let cool before serving.
Snacks 69
EVERYTHING PRETZELS
SERVES 1 / PREP TIME: 20 MINUTES / COOK TIME: 15 MINUTES
One thing I’ve learned for sure is that keto cakes can
be made from eggs and keto breads can be made
FOR THE TOPPING from cheese. There’s really nothing you can’t do with
1 teaspoon pretzel eggs or cheese plus a little almond or coconut flour
salt or sea salt if you’re craving a bread-like treat. Huge props to
½ teaspoon poppy seeds UpLateAnyway.com, who inspired the dough for this
recipe with her famous low-carb stromboli recipe,
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½ teaspoon sesame seeds
which, to me, makes her a ketogenic hero.
½ teaspoon onion flakes
½ teaspoon garlic flakes TO MAKE THE TOPPING
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FOR THE PRETZELS
seeds, onion flakes, and garlic flakes. Set aside.
1 tablespoon Golden Ghee
(page 224), melted, plus
additional for brushing
½ cup shredded
low-moisture organic
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TO MAKE THE PRETZELS
1 large free-range
to the mozzarella and stir to combine, and then
egg, lightly beaten
mix in the egg. If the mixture won’t combine like
Mustard, for dipping
(optional)
a dough, microwave it in 10-second intervals
until it does.
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mustard for dipping (if using).
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CARBOHYDRATES: 8G; FIBER: 3G; NET CARBS: 5G
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Snacks 71
MINI MOZZARELLA STICKS
SERVES 4 / PREP TIME: 10 MINUTES, PLUS 1 HOUR TO FREEZE / COOK TIME: 2 MINUTES
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parchment paper.
¼ teaspoon sea salt
¼ teaspoon freshly 2. In a food processor or blender, combine the pork
ground black pepper rinds, Italian seasoning, garlic powder, salt, and
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¼ cup grated organic pepper. Pulse until you have a bread crumb–like
Parmesan cheese consistency. Use a spatula to stir in the Parmesan
1 large free-range egg cheese. Transfer some of the mixture to a small bowl.
1 large free-range
egg white
10 whole-milk organic
egg white.
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3. In another small bowl, whisk together the egg and
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mozzarella cheese sticks 4. Cut each mozzarella stick into two short halves.
Oil, for frying 5. Dip each mozzarella half into the egg mixture, then
roll it in the “breading,” refilling the breading as
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mozzarella sticks, don’t 6. Freeze the mozzarella sticks for at least 1 hour.
freeze them first. Simply bake 7. In a large skillet over medium-high heat, heat
at 350°F for about 6 minutes. enough oil to cover the bottom of the pan. When
the oil is hot, fry the mozzarella sticks for about
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2. Line a rimmed baking sheet with parchment paper ½ cup tomato sauce
(don’t use aluminum foil). Arrange the mozzarella Grated organic
on the sheet in an even layer to form a large rect- Parmesan cheese
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angle with no holes. Sprinkle the garlic powder and
RECIPE TIP You can use this
a pinch of pizza seasoning over the cheese. Bake
basic recipe to make any
until the cheese is melted and browned all around
the edges, 12 to 15 minutes. C
3. Remove the baking sheet from the oven and set
kind of pizza you like. I love
to add sausage and banana
peppers and place it under
the broiler for a few extra
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aside to cool for 3 minutes.
minutes, watching carefully
4. Spread the tomato sauce over the top of the crust, so it doesn’t burn.
and then sprinkle it with the Parmesan cheese
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Snacks 73
MINI SALAMI AND CHEESE PIZZAS
SERVES 1 / PREP TIME: 5 MINUTES / COOK TIME: 1 MINUTE
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organic mozzarella 2. Line a rimmed baking sheet with parchment paper.
cheese, divided
3. Lay out the salami slices on the sheet, with space
Pizza seasoning
between each one. Top each with 1 tablespoon of
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RECIPE TIP Genoa salami marinara. Then sprinkle 1 tablespoon of mozzarella
makes this taste like a pep- on each pizza and add a pinch of pizza seasoning.
peroni pizza, but you could
also use pepperoni slices as
the base (for mini-mini piz-
zas), or find those teeny-tiny
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4. Place the pizzas under the broiler until the cheese
bubbles, about 1 minute. Serve.
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pepperoni “dots” and scatter PER SERVING: CALORIES: 259; TOTAL FAT: 19G;
them on top of the cheese. SATURATED FAT: 8G; PROTEIN: 17G; CHOLESTEROL: 53MG;
CARBOHYDRATES: 4G; FIBER: 1G; NET CARBS: 3G
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dip, I thought I was just being crazy and projecting 2 tablespoons mayonnaise
like a true ramen addict. But ramen is back and can 1 seasoning packet from
be enjoyed with fresh veggies or pork rinds. You’ll be a package of chicken
amazed by how much flavor is packed into each bite. ramen or spicy ramen
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In a medium bowl, place the sour cream, cream KETO TIP Look for 99-cent
ramen packages at your
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cheese, mayonnaise, and seasoning. With a hand
mixer or immersion blender, blend everything until
well combined. Cover the bowl and refrigerate the dip
supermarket. The noodles
aren’t keto-friendly, but those
seasoning packets are what
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for at least 1 hour, or overnight, for the flavors to meld. you’re looking for.
Snacks 75
CREAMY CRAB DIP
SERVES 4 TO 6 / PREP TIME: 10 MINUTES / COOK TIME: 30 MINUTES
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1 cup organic cream 2. Grease a small baking dish with butter.
cheese, at room 3. In a medium bowl, mix the crabmeat, red bell
temperature
pepper, cream cheese, mayonnaise, horseradish,
1 tablespoon mayonnaise
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Cajun seasoning, and garlic salt until well blended.
1 tablespoon horseradish
4. Transfer the dip to the baking dish and bake for
2 teaspoons Cajun
seasoning
⅛ teaspoon garlic salt
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30 minutes. Serve warm.
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1. In a skillet, melt the bacon fat over medium-low 3 teaspoons
heat. Add the onions to the hot fat and cook for whiskey, divided
3 minutes. Use a wooden spoon to break apart any 3 tablespoons
onion pieces still sticking together and continue water, divided
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cooking the onions, stirring every few minutes, for 1 cup organic sour cream
20 minutes. ½ cup organic cream
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2. When the onions begin to get a little dry and
stick to the skillet, stir in 1 teaspoon of whiskey.
Alternate adding 1 teaspoon of whiskey and
cheese, at room
temperature
½ teaspoon sea salt
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¼ teaspoon garlic powder
1 tablespoon of water until you’ve used all the
whiskey, then use water as needed.
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Snacks 77
CREAMY DILL DEVILED EGGS
SERVES 6 / PREP TIME: 10 MINUTES / COOK TIME: 30 MINUTES
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COOKING TIP I bake the 2. Turn the oven to 325°F and place the muffin tin in
eggs Alton Brown–style. The the oven (do not preheat the oven). Bake the eggs
yolks come out much cream- for 30 minutes.
ier, and they tend to peel a lot
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3. Prepare a large bowl of ice water. Transfer the eggs
easier, too.
to the ice water and shake from side to side so
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they slightly crack each other. When they are cool,
peel the eggs, and cut each one in half lengthwise.
Scoop the yolks into a small bowl.
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4. Add the mayonnaise, dill, and salt to the bowl with
the yolks and mix until smooth.
5. Place the yolk mixture in a small zipper-top plastic
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goat cheese
3. Lay the mini pepper halves, cut-side up, on
¼ cup organic cream
the sheet.
cheese, at room
4. In a small bowl, mix the pesto, goat cheese, cream temperature
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cheese, shallot, and cayenne pepper sauce. 2 tablespoons
diced shallot
5. Fill the pepper halves with the pesto and cheese
mixture. Sprinkle them with the thyme.
6. Bake for 20 minutes. Serve hot.
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pepper sauce
1 tablespoon fresh
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thyme leaves
PER SERVING: CALORIES: 172; TOTAL FAT: 15G;
SATURATED FAT: 5G; PROTEIN: 4G; CHOLESTEROL: 18MG;
CARBOHYDRATES: 5G; FIBER: 1G; NET CARBS: 4G
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Snacks 79
BUFFALO CAULIFLOWER
SERVES 4 / PREP TIME: 10 MINUTES / COOK TIME: 25 MINUTES
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1 garlic clove, minced 2. Place the cauliflower florets in a large baking dish.
¼ teaspoon paprika 3. In a small microwave-safe bowl, combine the butter,
¼ teaspoon sea salt hot sauce, garlic, paprika, salt, cayenne pepper, and
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¼ teaspoon black pepper. Microwave for 30 seconds, stir the
cayenne pepper mixture, and continue microwaving and stirring
Freshly ground
black pepper
Blue cheese dressing,
for serving (optional)
and creamy. C
the sauce in 15-second intervals until it is smooth
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caramelized onions,
2. Line a rimmed baking sheet with parchment paper. divided, from Bacon-
3. Halve the tomatoes lengthwise and remove their Whiskey Caramelized
Onion Dip (page 77)
pulp and seeds. Place the halves cut-side up on the
4 tablespoons
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sheet. Sprinkle the tomatoes with salt and drizzle
crumbled organic goat
with a bit of olive oil. cheese, divided
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4. Add ½ tablespoon of caramelized onions to the
bottom of each tomato. Add 1 tablespoon of goat
cheese to each tomato. Sprinkle ¼ teaspoon of
1 teaspoon fresh thyme
leaves, divided
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thyme on top of each tomato.
5. Bake for 30 minutes. Serve.
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Snacks 81
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CHAPTER FIVE
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& ZOODLES
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84 Burrata Caprese Salad
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92 Cauliflower Risotto
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85 Salad of Brussels 93 Chicken Pad Thai
Cheese Zoodles
88 Bacon-Ranch Broccoli Bites
96 Aglio e Olio Zoodles
89 Perfect Roasted Garlic
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97 Lemon-Ricotta Zoodles
90 Spicy Buttered Beans
98 Fresh-Cut Herb and Butter Zoodles
91 Creamed Spinach, Artichokes,
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BURRATA CAPRESE SALAD
SERVES 2 TO 4 / PREP TIME: 5 MINUTES
1 (8-ounce) ball organic 1. Slice the tomatoes and arrange them on a plate.
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burrata cheese
Sprinkle with salt.
Extra-virgin olive oil
2. Chop or tear the basil leaves and sprinkle them
Coarsely ground
black pepper
over the top of the tomato slices. Sprinkle with
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more salt.
RECIPE TIP Seasonal is 3. Add the burrata ball to the top and drizzle it and
always best, particularly
when you’re talking about
sun-ripened tomatoes fresh
off the vine from your garden
and pepper. C
the tomatoes with lots of olive oil. Season with salt
then make this salad with PER SERVING: CALORIES: 188; TOTAL FAT: 18G;
SATURATED FAT: 4G; PROTEIN: 4G; CHOLESTEROL: 10MG;
organic mozzarella cheese—
CARBOHYDRATES: 5G; FIBER: 2G; NET CARBS: 3G
it's just as delicious.
FAT: 85% / CARBS: 6% / PROTEIN: 9%
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times per week. squeezed lemon juice
Freshly ground
In a small bowl, toss together the Brussels sprouts, black pepper
olive oil, lemon juice, and pepper to taste.
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KETO TIP Brussels sprouts
are full of nutrients and fiber,
PER SERVING: CALORIES: 282; TOTAL FAT: 28G;
but they’re also a bit carby.
CARBOHYDRATES: 8G; FIBER: 3G; NET CARBS: 5G
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Pinch ground nutmeg
chi recipe to share these savory flavors. I didn’t plan
¼ cup plus 2 teaspoons to blab about my walk off the keto plank, but if any-
extra-virgin olive
one figures out a keto maple pie, I’ll be first in line.
oil, divided
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⅓ cup grated organic 1. Using a mortar and pestle, coarsely grind the basil,
Parmesan cheese pine nuts, garlic, Brazil nut, and nutmeg with
4 cups shredded
low-moisture organic
mozzarella cheese
5 large free-range
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¼ cup of olive oil. A loose pesto is exactly what
this dish calls for. Mix in the Parmesan cheese.
Set aside.
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egg yolks 2. In a medium microwave-safe bowl, microwave the
3 tablespoons Golden mozzarella in 30-second intervals until it is melted
Ghee (page 224) and can be manipulated easily with your hands.
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5 grape tomatoes Add the egg yolks to the mozzarella and hand-
knead until it becomes dough-like.
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just until warm, about 1 minute.
7. Pour the tomatoes and pesto over the gnocchi and
toss to combine. Heat for 1 minute more and serve.
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PER SERVING: CALORIES: 720; TOTAL FAT: 60G;
SATURATED FAT: 25G; PROTEIN: 42G; CHOLESTEROL: 357MG;
CARBOHYDRATES: 9G; FIBER: 2G; NET CARBS: 7G
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2 tablespoons Tangy
Ranch Rub (page 219) 2. Line a rimmed baking sheet with parchment paper.
4 cups broccoli florets 3. Lay out the bacon strips evenly on the sheet.
1 cup shredded organic Bake the bacon to your desired crispiness, 15 to
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Cheddar cheese 20 minutes (no need to flip the bacon midbake).
Set the bacon aside.
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4. In a small bowl, mix together the sour cream,
mayonnaise, and rub.
5. Put the broccoli in a large baking dish. Pour the
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sour cream mixture over the florets and top with
the Cheddar cheese. Bake for 30 minutes.
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1 teaspoon fresh
exposing most of the cloves. thyme leaves
3. Place the head on a sheet of aluminum foil.
Add the ghee to the top of the cloves, then sprinkle
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with the salt and thyme. Wrap the head loosely in
the foil and place it in a small baking dish in case
any ghee escapes. Bake for 1 hour.
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4. Use a fork to pluck out each clove. Serve as is, or
blend them into a garlic paste.
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PER SERVING: CALORIES: 61; TOTAL FAT: 5G;
SATURATED FAT: 2G; PROTEIN: 1G; CHOLESTEROL: 0MG;
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At about 3.5 net carbs per cup, green beans are not
the keto-friendliest of all veggies. But paired with a
4 cups trimmed rich blend of savory ghee and red pepper flakes, you
green beans can definitely enjoy this occasional carb “splurge.”
2 tablespoons Golden
Ghee (page 224) 1. Bring a medium pot of salted water to a boil.
2 garlic cloves, minced Add the green beans and cook for 3 minutes.
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Pinch red pepper flakes 2. Meanwhile, prepare a bowl of ice water. Drain the
Pinch sea salt green beans and immediately plunge them into the
ice water to stop them from cooking. Once cooled,
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drain the beans and set aside.
3. In a medium skillet, melt the ghee over medium
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heat. When it is hot, add the garlic, red pepper
flakes, and salt and cook until soft, about 1 minute.
4. Add the green beans and toss until hot, about
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3 minutes. Serve.
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spinach, chopped
1. In a medium skillet, melt the ghee over medium- 1 (8-ounce) jar
high heat. When it is hot, add the spinach, artichoke hearts,
artichokes, and red bell pepper. Sauté until drained and chopped
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the spinach is wilted, 5 to 10 minutes. ½ red bell pepper,
chopped
2. Reduce the heat to low and add the cream cheese.
Stir it into the vegetables so it melts.C
3. Then stir in the pesto, mayonnaise, nutmeg, and
salt. Stir in the heavy cream (if using) to thin
1 (8-ounce) package
organic cream cheese,
at room temperature,
cut into pieces
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the mixture to your liking. Cook until hot, about 2 tablespoons Roasted
Garlic and Walnut
1 minute.
Pesto (page 232)
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nutmeg
PER SERVING: CALORIES: 237; TOTAL FAT: 23G;
SATURATED FAT: 11G; PROTEIN: 4G; CHOLESTEROL: 53MG; ¼ teaspoon sea salt
CARBOHYDRATES: 5G; FIBER: 1G; NET CARBS: 4G
2 tablespoons organic
FAT: 85% / CARBS: 8% / PROTEIN: 7% heavy (whipping)
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cream (optional)
¼ cup shredded organic
Parmesan cheese
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Ghee (page 224) minus the post-meal carb nap. Cauliflower is quickly
⅓ cup organic microwaved, bathed in mascarpone and Parmesan
mascarpone cheese, then tossed with chopped fresh herbs.
1 tablespoon grated
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lemon zest 1. Put the cauliflower florets in a food processor or
1 tablespoon freshly blender. Pulse until the cauliflower looks like grains
squeezed lemon juice
½ cup chopped fresh
herbs, such as thyme,
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of rice. You will need 4 cups of riced cauliflower.
2. In a large microwave-safe bowl, combine the
cauliflower, shallot, and ghee. Microwave on
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basil, rosemary,
and/or sage high for 5 minutes. Stir in the mascarpone and
2 tablespoons shredded
microwave for another minute.
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organic Parmesan cheese 3. Fold in the lemon zest, lemon juice, and herbs,
and toss with the Parmesan cheese. Serve.
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ground black pepper
weeks working up a keto-friendly version that includes
2 pounds free-range
all the peanutty and noodly goodness I craved. chicken tenders
1. In a medium bowl, mix the ginger, garlic powder, 2 tablespoons peanut oil
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salt, and black pepper. Add the chicken tenders 3 large free-range
eggs, lightly beaten
and toss until coated.
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2. In a medium skillet, heat the peanut oil over
medium-high heat. When the oil is hot, add the
chicken tenders and cook, turning once, until
⅓ cup organic
chicken broth
3 tablespoons
peanut butter
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cooked through, about 3 minutes. Remove the 2 tablespoons tamari
chicken from the skillet and cut into ¼-inch-thick 1 tablespoon rice vinegar
slices. Set aside.
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½ cup crushed
well and cook for 3 minutes. peanuts, for garnish
» 1 lime, cut into
wedges, for garnish
KETO TIP You can add sliced 5. Add the chicken slices, zucchini noodles, scram-
red onions and shredded car- bled eggs, and sprouts to the skillet. Toss to coat
rots to your pad thai to make
with the sauce, and cook for about 1 minute.
it more authentic, cooking
them briefly after you scram- 6. Serve the pad thai garnished with the peanuts and
ble the eggs, but keep an eye lime wedges.
on the carb count.
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PER SERVING: CALORIES: 710; TOTAL FAT: 34G;
SATURATED FAT: 5G; PROTEIN: 90G; CHOLESTEROL: 317MG;
CARBOHYDRATES: 13G; FIBER: 5G; NET CARBS: 8G
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Serve cold. blue cheese dressing
⅓ cup crumbled
organic blue cheese
PER SERVING: CALORIES: 435; TOTAL FAT: 33G;
SATURATED FAT: 15G; PROTEIN: 21G; CHOLESTEROL: 75MG; ½ cup cooked and
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CARBOHYDRATES: 6G; FIBER: 1G; NET CARBS: 5G crumbled uncured
FAT: 73% / CARBS: 6% / PROTEIN: 21% center-cut bacon
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black pepper
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medium heat. Add the garlic and red pepper
2 heaping cups spiralized
zucchini (about flakes and cook until soft but not browned,
1 medium zucchini) about 1 minute.
Sea salt
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2. Add the zucchini and stir to coat the noodles.
Freshly ground Continue cooking until hot, 1 to 2 minutes. Season
black pepper
with the salt and black pepper, then toss with the
1 tablespoon grated
organic Parmesan cheese
Pinch chopped
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Parmesan cheese and parsley. Serve immediately.
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fresh parsley PER SERVING: CALORIES: 267; TOTAL FAT: 24G;
SATURATED FAT: 15G; PROTEIN: 5G; CHOLESTEROL: 64MG;
CARBOHYDRATES: 9G; FIBER: 2G; NET CARBS: 7G
KETO TIP Zucchini noodles
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are simple to cook, but easy FAT: 80% / CARBS: 13% / PROTEIN: 7%
to overcook. They need only
1 to 3 minutes or they’ll
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Pinch freshly ground
2. In a large skillet, melt the ghee over medium heat. black pepper
When it is hot, add the chard and sauté until soft- 1 tablespoon Golden
ened, 1 to 2 minutes. Add the shallot and sauté for Ghee (page 224)
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another minute. 4 chard leaves, stemmed
and chopped
3. Stir in the zucchini noodles and thyme and
½ shallot, minced
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cook until hot but still al dente, about 1 minute.
Stir in the ricotta mixture and cook for another
2 minutes. Serve immediately.
2 heaping cups spiralized
zucchini (about
1 medium zucchini)
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1 ½ teaspoons fresh
PER SERVING: CALORIES: 181; TOTAL FAT: 12G; thyme leaves
SATURATED FAT: 7G; PROTEIN: 9G; CHOLESTEROL: 36MG;
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1 tablespoon chopped
lightly until soft, about 1 minute. Stir in the thyme,
fresh parsley parsley, basil, and celery leaves and cook for
1 tablespoon chopped another minute.
fresh basil
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2. Add the zucchini noodles to the pan and toss with
1 tablespoon chopped the herbs. Cook until al dente, 1 to 2 minutes.
celery leaves
Serve immediately.
2 cups spiralized
zucchini (about
1 medium zucchini)
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PER SERVING: CALORIES: 265; TOTAL FAT: 26G;
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SATURATED FAT: 16G; PROTEIN: 3G; CHOLESTEROL: 66MG;
CARBOHYDRATES: 9G; FIBER: 3G; NET CARBS: 6G
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4 large free-range eggs
3. In a large bowl, salt the zucchini to extract excess ¾ cup unsweetened
water. After 15 minutes, drain the zucchini noodles almond milk
and dry them with a paper towel. Set aside on a 4 tablespoons salted
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dry paper towel to continue drying. grass-fed butter, at
room temperature
4. In a small bowl, whisk together the eggs, almond
¼ cup organic heavy
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milk, butter, heavy cream, and garlic powder.
5. Layer the zucchini noodles in the pie dish. Cover
them with the Cheddar and Monterey Jack cheeses,
(whipping) cream
¼ teaspoon garlic powder
4 cups grated organic
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trying to mix them throughout the noodles. Pour Cheddar cheese
the egg mixture over the noodles. 2 cups grated organic
Monterey Jack cheese
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102 Garlic and Thyme Skillet Salmon 112 Creamy Seafood Chowder
101
GARLIC AND THYME SKILLET SALMON
SERVES 2 TO 4 / PREP TIME: 10 MINUTES / COOK TIME: 10 MINUTES
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thyme leaves garlic, thyme, and salt. Set aside.
Pinch sea salt
3. In a medium cast iron skillet, melt the remaining
4 (6-ounce) salmon fillets 2 tablespoons of ghee over medium heat. When the
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1 shallot, quartered ghee is hot, add the salmon fillets, skin-side down.
¼ lemon Wedge the shallot quarters between each salmon
another minute.C
fillet. Sear the fillets for 1 minute, flip, and sear for
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¼ teaspoon red
3. In a small bowl, mix the cream cheese, ricotta
pepper flakes
cheese, and red pepper flakes. Set aside.
1 tablespoon Golden
4. In a small skillet, melt the ghee over medium Ghee (page 224)
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heat. When it is hot, add the shallot, garlic, and ¼ cup minced shallot
sun-dried tomatoes and cook until soft, 3 to 2 garlic cloves, minced
5 minutes.
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5. Stir the shallot mixture into the cheese mixture.
6. Lay out 2 salmon fillets on the lined baking sheet.
3 sun-dried tomatoes,
chopped
4 thin-cut boneless,
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skinless salmon fillets
Spread half of the cheese mixture over the 2 fillets.
Fresh spinach leaves
Place a few spinach leaves on top of the cheese,
Sea salt
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2 lemon quarters,
black pepper. for garnish
7. Bake until the salmon is cooked through, 15 to
20 minutes.
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10 cherry tomatoes, over medium-high heat until the meat is browned
halved and cooked through, stirring often and breaking
1 onion, quartered up any large clumps, about 5 minutes. Remove the
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2 teaspoons garlic- meat from the skillet, but leave any rendered fat in
infused olive oil the skillet. Set the meat aside.
Sea salt
Freshly ground
black pepper
2 tablespoons freshly
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3. Add the fennel to the skillet and top it with the
tomatoes and onion quarters. Drizzle the garlic
olive oil over the top. Season with salt and pepper
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and drizzle 1 tablespoon of lemon juice over the
squeezed lemon
juice, divided vegetables. Place the skillet in the oven for about
1 tablespoon grated 30 minutes, stirring the vegetables every once
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about 10 minutes. Serve hot.
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CARBOHYDRATES: 9G; FIBER: 2G; NET CARBS: 7G
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black pepper
3. Lay out four pieces of aluminum foil, each about
4 tablespoons salted
three times the size of a fillet. Place a fillet in the
grass-fed butter, divided
center of each piece of foil. Divide the butter,
4 fresh thyme
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sprigs, divided thyme, and lemon juice among the four fillets.
4 teaspoons freshly
Fold over the sides of each foil sheet to form a
squeezed lemon
juice, divided
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3. Sprinkle the coffee mixture over both sides of the 1 tablespoon freshly
ground black pepper
tuna steaks and let them rest, bringing them to
1 teaspoon sea salt
room temperature, for about 30 minutes.
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½ teaspoon ground
4. Brush the tuna steaks with more olive oil. In a cinnamon
medium skillet, sear the tuna on both sides over
½ teaspoon chili powder
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high heat until a crust forms and the fish reaches
your preferred doneness, 2 to 3 minutes per side
for rare. Serve hot.
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PER SERVING: CALORIES: 241; TOTAL FAT: 10G;
SATURATED FAT: 2G; PROTEIN: 34G; CHOLESTEROL: 56MG;
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Freshly ground 3. Brush the tilapia fillets with the ghee, then sprinkle
black pepper
them with the basil and a few grinds of pepper.
12 uncured center-cut Wrap three slices of bacon around each fillet and
bacon strips
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place the wrapped fillets, bacon seams down, on
¼ cup mayonnaise
the sheet.
1 ½ tablespoons freshly
squeezed lemon juice
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4. Bake the fillets until cooked through and flaky,
20 to 30 minutes.
5. In a small bowl, whisk together the mayonnaise,
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lemon juice, and a pinch of pepper. Serve this
sauce in small ramekins alongside the fish
for dipping.
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food processor
1. Preheat the oven to 400°F. ¼ cup grated organic
2. Line a rimmed baking sheet with aluminum foil. Parmesan cheese
Place a wire rack over the baking sheet and lightly 1 tablespoon almond flour
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grease it with a little olive oil. 1 teaspoon lemon
pepper seasoning or
3. In a small bowl, lightly beat the egg.
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4. In another small bowl, combine the crushed pork
rinds, Parmesan cheese, almond flour, and lemon
Cajun seasoning
4 tilapia or cod fillets,
rinsed, patted dry, and cut
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pepper seasoning. into 1-by-4-inch strips
5. Dip each fish strip into the beaten egg, then into
the dry mix, then place on the rack over the
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baking sheet.
6. Bake the fish sticks for 15 minutes. Serve hot with
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1 tablespoon freshly
squeezed lemon juice
1. In a medium bowl, toss the arugula with
2 tablespoons of olive oil, the lemon juice, and
½ teaspoon plus a
pinch freshly ground ½ teaspoon of pepper.
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black pepper 2. In a small skillet, heat the remaining 2 tablespoons
2 garlic cloves, minced of olive oil over medium-high heat. Add the garlic
4 white anchovies
Pinch chili powder
¼ cup chopped
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and cook for 1 minute. Then add the anchovies and
cook for about 1 minute on each side. Stir in the
chili powder, parsley, and a pinch of pepper. Cook
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fresh parsley for another 30 seconds.
3. Spoon the coated anchovies on top of the arugula
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and serve.
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to mix well. white onion
1 tablespoon
chopped fresh dill
PER SERVING: CALORIES: 230; TOTAL FAT: 8G;
SATURATED FAT: 2G; PROTEIN: 36G; CHOLESTEROL: 81MG; 1 tablespoon mayonnaise
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CARBOHYDRATES: 3G; FIBER: 1G; NET CARBS: 2G
1 teaspoon lemon
FAT: 32% / CARBS: 4% / PROTEIN: 64% pepper seasoning
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1 teaspoon minced garlic
look and taste like tiny lobsters. If you’re on a budget,
1 ½ cups clam juice
you can certainly skip them and just call it clam chow-
1 cup Lemon-Rosemary
der. And as all New Englanders know, clam chowder is
Bone Broth (page 193)
not just for the winter—it’s year-round deliciousness.
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or organic chicken broth
½ teaspoon celery salt 1. In a medium saucepan, melt the ghee over
½ teaspoon dried tarragon
¼ teaspoon dried thyme
1 bay leaf
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medium heat. When it is hot, add the salt pork,
onion, and garlic and cook until the onion softens,
about 5 minutes.
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1 pound minced clams 2. Add the clam juice, broth, celery salt, tarragon,
1 pound frozen thyme, and bay leaf. Bring the liquid to a simmer,
precooked langostinos, reduce the heat to medium-low, and simmer for
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defrosted overnight
in the refrigerator
30 minutes.
1 cup organic heavy 3. Add the clams and langostinos to the pot. Increase
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(whipping) cream the heat and bring the liquid to a boil, then reduce
3 dashes Worcestershire the heat to low and simmer the soup until the
sauce clams and langostinos are hot, 5 to 10 minutes.
½ teaspoon sea salt
4. Stir in the heavy cream, Worcestershire sauce, salt,
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recipes and I’m excited to share it with you. seasoning, divided
Meat from 1 pound
1. Use a fork to poke holes all over the spaghetti cooked Alaskan
squash. Microwave the squash on high for about king crab legs
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15 minutes and then let it cool for 10 minutes. Cut 2 cups organic heavy
the squash in half and remove the seeds. Scoop the (whipping) cream
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squash “noodles” into a large bowl and set aside.
2. In a medium skillet, melt the ghee over medium
heat. Stir in 2 tablespoons of Cajun seasoning.
3 tablespoons salted
grass-fed butter
1 teaspoon garlic salt
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½ teaspoon
Add the crabmeat and toss it in the ghee to coat it.
cayenne pepper
Transfer the crab to a small bowl and set aside.
⅛ teaspoon freshly
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3. Add the heavy cream, butter, garlic salt, cayenne ground black pepper
pepper, black pepper, and remaining 1 teaspoon
RECIPE TIP If you’re not feel-
of Cajun seasoning to the skillet and bring it to a
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4 frozen precooked
bring it to a boil over high heat. Squeeze the juice
snow crab legs,
defrosted overnight from the lemon quarters into the pot and then
in the refrigerator toss in the quarters. Add the Cajun seasoning and
Golden Ghee (page 224), bay leaves and let the seasoned water boil for
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melted, for serving 1 minute.
2. Add the crab legs to the pot, making sure they’re
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completely covered in water. Boil them for 5 to
8 minutes, making sure they stay submerged the
whole time.
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3. Serve with a small ramekin of melted ghee
for dipping.
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Ghee (page 224)
are padded, you can use lobster instead.) This is a
beloved regular at our family holiday parties. 1 shallot, minced
1 cup organic heavy
1. Drain any excess water from the langostinos and (whipping) cream
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pat dry with a paper towel. ¼ cup Homemade
Champagne Ketchup
2. In a large skillet, melt the ghee over medium heat.
(page 220)
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When it is hot, add the langostinos and cook until
hot, about 5 minutes. Transfer the langostinos to a
small bowl using a slotted spoon and set aside.
1 tablespoon
Worcestershire sauce
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1 teaspoon sea salt
3. Add the shallot to the skillet and cook until soft, 4 teaspoons dry sherry
about 3 minutes. Stir in the heavy cream, ketchup,
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simmer, stirring frequently, then reduce the heat to are not only less expensive
than lobster but also sweeter
low and simmer until it reduces to your preferred
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(whipping) cream 1. In a medium skillet, bring the chicken broth to a
1 teaspoon minced garlic boil over medium heat. Reduce the heat to low and
1 lemon, quartered
stir in the heavy cream, garlic, and lemon quar-
and seeded ters. Simmer, stirring frequently, until the liquid
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2 zucchini, spiralized is reduced by half, 5 to 10 minutes. Discard the
¼ cup Golden Ghee lemon quarters.
(page 224)
2 cups frozen precooked
Maine lobster meat,
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2. Stir the zucchini noodles into the cream sauce and
cook until al dente, about 2 minutes.
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defrosted overnight 3. Meanwhile, in a small saucepan, melt the ghee
in the refrigerator over medium heat. When it is hot, add the lobster
and heat until hot, about 1 minute.
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the better.
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1 ½ teaspoons minced
2. Stir in the lobster and celery until well mixed. Serve. fresh tarragon
Pinch sea salt
PER SERVING: CALORIES: 91; TOTAL FAT: 9G; 1 cup frozen precooked
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SATURATED FAT: 1G; PROTEIN: 2G; CHOLESTEROL: 6MG; Maine lobster meat,
CARBOHYDRATES: 2G; FIBER: 0G; NET CARBS: 2G defrosted overnight
FAT: 85% / CARBS: 7% / PROTEIN: 8% in the refrigerator
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3 tablespoons Golden 2. Line two rimmed baking sheets with parch-
Ghee (page 224) ment paper.
Lemon wedges 3. Lay out the bacon strips evenly on the sheets.
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Bake until crispy, 15 to 20 minutes (no need to flip
the bacon midbake). Once the bacon has cooled,
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crumble it into a small bowl.
4. Pour the bacon grease from the baking sheets into
a medium skillet and set it over high heat.
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5. Brown the scallops in the hot grease, 3 to 4 minutes
per side. Remove the scallops and set aside.
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until soft, about 3 minutes. Stir in the shrimp, 2 garlic cloves, minced
garlic, saffron, and paprika. Continue cooking
Pinch saffron
until the shrimp is heated through, about
Pinch smoked paprika
1 minute. If the skillet becomes too dry, add
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1 tomato, chopped
a little more ghee.
½ cup organic
2. Stir in the tomato, broth, lemon juice, white
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pepper, and cayenne pepper. Bring the liquid to
a simmer and reduce by half, about 20 minutes.
chicken broth
1 tablespoon freshly
squeezed lemon juice
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Serve immediately. Pinch white pepper
Pinch cayenne pepper
PER SERVING: CALORIES: 333; TOTAL FAT: 13G;
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heat. When it is hot, add the garlic and cook for
Pinch red pepper flakes
1 to 2 minutes. The garlic should not brown. Add
Pinch sea salt
the shrimp and cook for about 2 minutes. Stir
Pinch freshly ground
in the red pepper flakes, salt, and pepper. Sauté
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black pepper
the shrimp until they are cooked through, about
1 tablespoon organic
Parmesan cheese 5 minutes more.
2 tablespoons extra-virgin
TO MAKE THE SHRIMP
olive oil
In a single-serving blender or mini food processor, 1 teaspoon freshly
blend the olive oil, lime juice, cilantro, garlic, jala- squeezed lime juice
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peño, red pepper flakes, salt, and black pepper. Pour ½ cup chopped
the mixture into a zipper-top plastic bag or sealable fresh cilantro
container. Add the shrimp, toss to coat the shrimp in 1 garlic clove
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the marinade, and refrigerate for at least 30 minutes. ½ jalapeño pepper,
halved and seeded
TO MAKE THE TACO SHELLS
¼ teaspoon red
1. Preheat the oven to 350°F.
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2. Line a rimmed baking sheet with parchment paper.
pepper flakes
1 teaspoon sea salt
1 teaspoon freshly
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3. In a medium bowl, combine the Cheddar, Monterey
ground pepper
Jack, and Colby cheeses. Form six 4-inch cheese
10 medium shrimp,
circles on the sheet. Bake until browned around
peeled and deveined
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Cheddar cheese
quickly, before the cheese has a chance to cool.
½ cup shredded organic
5. In a medium skillet, sauté the marinated shrimp Monterey Jack cheese
over medium-high heat until cooked through, ½ cup shredded
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SATURATED FAT: 30G; PROTEIN: 54G; CHOLESTEROL: 348MG;
CARBOHYDRATES: 12G; FIBER: 8G; NET CARBS: 4G
RECIPE TIP Using a 2-cup
bag of shredded organic Mex- FAT: 73% / CARBS: 5% / PROTEIN: 22%
ican blend cheese is a cheap
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and simple way to make
this recipe.
MAKE IT PALEO Who
says you even need a taco
shell? This shrimp recipe is
just as delicious skewered
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and grilled!
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heat. Add the onion and cook until softened, Pinch freshly ground
3 to 5 minutes. Stir in the spice mixture and cook black pepper
for 2 minutes. Stir in the sriracha. Pinch saffron
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3. Add the shrimp and sauté until cooked through, 3 tablespoons Golden
Ghee (page 224)
about 5 minutes. Serve immediately.
½ onion, chopped
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126 Garlic-Thyme Beef Fondue 139 Rosemary-Chili–Crusted
New York Strip
127 Veggie Fried Beef
125
GARLIC-THYME BEEF FONDUE
SERVES 4 TO 6 / PREP TIME: 10 MINUTES / COOK TIME: 10 MINUTES
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minced garlic
and thyme. Heat to a simmer.
1 tablespoon sea salt
2. Use fondue forks to cook single pieces of meat at
1 tablespoon freshly
ground black pepper a time. Each piece will take 1 to 3 minutes to reach
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3 fresh thyme sprigs
your preferred doneness.
Forget all those bowls of fried rice you ate from your
local Chinese place: they’re dead to you. But you
won’t be upset about laying flowers on the grave of 1 pound grass-fed
your old bowl of soy-soaked rice when you try this ground beef
recipe. Imagine that crumbled beef takes the main 3 large free-range eggs
stage here, and when combined with fresh veggies, 1 tablespoon tamari
you’ll get a savory dish with the crunch of fresh pea
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1 tablespoon
pods and broccoli. peanut butter
⅛ teaspoon ground ginger
1. In a medium skillet, brown the ground beef over
medium-high heat, about 3 minutes. Remove the 1 cup pea pods, trimmed
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beef from the pan, but leave some rendered grease ¼ cup chopped broccoli
in the skillet. 1 scallion, chopped
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2. Reduce the heat to medium and crack the eggs
into the skillet, stirring to scramble them, about
1 minute.
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3. Return the meat to the skillet. Stir in the tamari,
peanut butter, ginger, pea pods, broccoli, and
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3. In a large bowl, combine the beef, pork, eggs,
eggs, lightly beaten
Parmesan and mozzarella cheeses, garlic, pepper,
1 cup grated organic
and Italian seasoning. Use your hands to mix the
Parmesan cheese
ingredients well and form them into meatballs that
1 cup shredded organic
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mozzarella cheese are large enough to fill the onion shells in step 4.
¾ cup minced garlic 4. Cut the top and bottom off each onion and then
or garlic paste
2 teaspoons freshly
ground black pepper
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separate the layers. Stuff each onion shell with a
meatball. Wrap each onion ball with bacon. Place
each wrapped meatball on the baking sheet.
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1 tablespoon Italian
5. Bake until the meatballs are cooked through, about
seasoning
30 minutes. Serve hot.
2 or 3 onions (only the
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2. Line a rimmed baking sheet with parchment paper. egg, lightly beaten
3. In a large bowl, combine the beef, pork, egg, water, 1 tablespoon water
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seasoning, Cajun seasoning, salt, and pepper. Use
½ cup freshly grated
your hands to mix thoroughly. Form the mixture
organic Parmesan cheese
5. Bake the meatballs until they are cooked through, 1 teaspoon freshly
ground black pepper
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ground pork 2. Butter a 9-inch pie dish.
½ cup grated organic 3. In a large bowl, mix the beef, pork, Parmesan
Parmesan cheese
cheese, water, pizza seasoning, and fennel. Flatten
2 tablespoons water
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out this mixture in the bottom of the pie dish.
1 ½ teaspoons
pizza seasoning 4. Bake until the meat has browned, 15 to 20 minutes.
1 teaspoon fennel seed
½ cup Rhode Island
Red Marinara Sauce
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(If desired, blot any excess oil with paper towels.)
5. Top the meat crust with the marinara, mozzarella
cheese, green bell pepper, and onion. Bake for
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(page 221) another 10 minutes. Slice and serve.
1 cup shredded organic
mozzarella cheese
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pepper, heavy cream, Worcestershire sauce, salt, ⅓ cup organic heavy
pepper, garlic powder, and onion powder. (whipping) cream
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of a baking dish. Top it with 2 cups of American
1 teaspoon sea salt
cheese. Layer the remaining meatloaf on top of
½ teaspoon freshly
of American cheese. C
the cheese and top it with the remaining 2 cups
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¼ cup chopped pepper sauce is the final high-five on this dish.
fresh cilantro
¼ cup diced white onion 1. In a medium bowl, mash together the avocado,
1 tomato, seeded lime juice, cilantro, onion, tomato, garlic, and salt.
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and chopped Cover the guacamole with plastic wrap and refrig-
1 teaspoon minced garlic erate while you make the rest of the casserole.
¼ teaspoon sea salt
2 pounds grass-fed
ground beef
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2. In a medium skillet, cook the ground beef over
medium heat until it is browned and crumbled,
about 3 minutes. Stir in the water and taco
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¼ cup water seasoning. Reduce the heat to simmer and cook
¼ cup Golden Taco for 10 minutes.
Seasoning (page 217)
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2 cups shredded organic the guacamole and top it with the Cheddar cheese.
Cheddar cheese
Drizzle on some cayenne pepper sauce and serve.
Cayenne pepper sauce
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2. Line a large baking pan with parchment paper. organic Cheddar cheese
3. In a large bowl, combine the beef, pork, Cheddar 1 large free-range egg
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Roll the mixture into 1 ½-inch meatballs and put ¼ cup diced onion
them in the lined baking pan. ¼ teaspoon ground
nutmeg
4. Bake for 20 minutes.
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5. Meanwhile, in a small skillet, heat the butter,
chicken broth, and heavy cream over medium
¼ teaspoon
ground allspice
4 tablespoons salted
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heat. Once it begins to simmer, reduce the heat grass-fed butter
to low and let it simmer until it reduces by half, 1 ½ cups organic
about 20 minutes. Then, stir in the mustard and chicken broth
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1 tablespoon
meatballs when they’re ready. Cook on low for
Dijon mustard
2 hours. Serve.
1 tablespoon
Worcestershire sauce
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ground beef 2. Line a rimmed baking sheet with parchment paper.
1 cup grated organic 3. Use a fork to poke holes all over the spaghetti
Parmesan cheese
squash. Microwave the squash on high for about
1 large free-range egg
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15 minutes and then let it cool for 10 minutes. Cut
1 teaspoon minced garlic
the squash in half and remove the seeds. Scoop the
1 teaspoon chili powder
1 teaspoon sea salt
½ teaspoon freshly
ground black pepper
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squash “noodles” into a large bowl and set aside.
Reserve the spaghetti squash shell halves.
4. Meanwhile, in a medium saucepan, heat the mari-
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nara sauce over medium heat until hot, then lower
½ teaspoon dried oregano
the heat to a simmer.
½ teaspoon dried basil
5. In a large bowl, combine the ground beef,
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1 tablespoon extra-virgin
olive oil Parmesan cheese, egg, garlic, chili powder, salt,
2 to 4 cups shredded
pepper, oregano, and basil. Use your hands
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organic mozzarella cheese to mix the ingredients well and form into
1-inch meatballs.
6. In a medium skillet, heat the olive oil over medium
heat. Brown the meatballs on each side until
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PER SERVING: CALORIES: 478, TOTAL FAT: 28G;
SATURATED FAT: 14G; PROTEIN: 59G; CHOLESTEROL: 175MG;
CARBOHYDRATES: 11G; FIBER: 1G; NET CARBS: 10G
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FAT: 48% / CARBS: 8% / PROTEIN: 44%
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Get yer jeans on, yer spurs polished, and yer boots
broken in, pardner! A cowboy ribeye isn’t the cheap-
1 tablespoon plus est cut of meat behind the butcher’s counter, but
a pinch sea salt when prepared well, it’s the steak that beats out a
½ teaspoon coarsely tiny little filet mignon every single time. This cowboy
ground black pepper ribeye is topped with a rosemary pesto butter, taking
1 teaspoon garlic powder its flavor from here to the moon.
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1 (2-pound) grass-fed
cowboy ribeye steak or
1. Preheat the oven to 400°F.
2 (1-pound) grass-fed 2. In a small bowl, combine the salt, pepper, and
boneless ribeyes
garlic powder. Rub both sides of the ribeye with
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6 fresh rosemary this mixture. Let the meat rest on a plate on the
sprigs, divided
counter for 30 minutes.
7 garlic cloves,
peeled, divided
1 tablespoon extra-virgin
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3. Put 5 rosemary sprigs and 5 garlic cloves in a cast
iron skillet. Drizzle some olive oil over them so
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olive oil, plus additional there’s some in the bottom of the skillet. Place the
for drizzling ribeye on top of the rosemary and garlic so the
3 tablespoons salted steak does not touch the bottom of the skillet. Put
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grass-fed butter, at
the skillet in the oven and cook the meat to just
room temperature
before your desired doneness. It will take about
15 minutes to reach medium. Remove the skillet
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PER SERVING: CALORIES: 426; TOTAL FAT: 24G;
SATURATED FAT: 11G; PROTEIN: 50G; CHOLESTEROL: 133MG;
CARBOHYDRATES: 2G; FIBER: 0G; NET CARBS: 2G
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1 tablespoon
minced garlic
and salt. Add the steak and toss to coat it in the
marinade. Let the meat marinate for 20 minutes
1 teaspoon grated
fresh ginger at room temperature.
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1 teaspoon red 2. Transfer the steak to a large skillet set over
pepper flakes medium-high heat. If it won’t fit lengthwise, cut
1 teaspoon sea salt it in half against the grain. Sear the steak on both
1 (2-pound) grass-fed
skirt steak
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sides until it is cooked to your desired doneness,
4 to 5 minutes per side. Slice and serve.
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PER SERVING: CALORIES: 1,182; TOTAL FAT: 73G;
SATURATED FAT: 41G; PROTEIN: 121G; CHOLESTEROL: 268MG;
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mixture into both steaks. 2 teaspoons sea salt
2. In a cast iron skillet, sear the steaks over medium 1 teaspoon freshly
heat on each side, about 5 minutes per side, or ground black pepper
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until they reach your desired doneness. ⅛ teaspoon chili powder
3. Plate the steaks and let them rest for 5 minutes. 2 (1-pound) grass-fed
New York strip steaks
ever possible.
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2 teaspoons chopped Soak 10 to 20 wooden toothpicks in water.
fresh rosemary leaves
3. Meanwhile, combine the olive oil, garlic, thyme,
1 teaspoon sea salt rosemary, salt, pepper, and cinnamon in a
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1 teaspoon freshly zipper-top plastic bag. Add the steak and marinate
ground black pepper
for 30 minutes.
⅛ teaspoon ground
cinnamon
2 pounds grass-fed
flank steak, pounded
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4. Lay out the steak pieces on the baking sheet in a
single layer. Put some blue cheese in the middle of
each, then roll up the beef and use a damp tooth-
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thin and cut into pick to secure each roll.
4-by-4-inch pieces
5. Bake until the meat reaches your desired doneness,
½ cup crumbled
10 to 20 minutes. Serve.
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3. In a medium bowl, mix the olive oil, Italian 1 teaspoon sea salt
seasoning, garlic powder, salt, and pepper. Add the 1 teaspoon freshly
steak and toss well to coat with the mixture. Place ground black pepper
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the steak on the baking sheet. 1 pound grass-fed flank
steak, pounded thin
4. In a medium microwave-safe bowl, heat the mozza-
1 (8-ounce) ball fresh
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rella on low for 30 seconds and then in 15-second
intervals until it’s pliable enough to work with. Add
the basil and garlic-infused olive oil to the mozza-
organic mozzarella cheese
1 cup chopped fresh basil
2 tablespoons garlic-
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rella. Heat it for another 15 seconds if necessary so infused olive oil
it can be mixed together. ½ cup Rhode Island
5. Spread the cheese mixture down the center of the Red Marinara Sauce
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(page 221), warmed
flank steak, then roll up the steak, leaving it seam-
¼ cup shaved organic
side down on the parchment.
Parmigiano-Reggiano
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6. Bake until the steak reaches your desired doneness, cheese, for serving
10 to 20 minutes. Slice the roll into pinwheels and
serve topped with the marinara and Parmigiano-
Reggiano cheese.
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and cut into thin strips heat. When it is hot, add the steak, red bell pepper,
1 tablespoon and garlic, and cook until the steak is cooked
minced garlic through and the peppers are crisp-tender, about
Juice of 1 small 3 minutes.
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mandarin orange
2. Stir in the orange juice, tamari, sriracha, and rice
3 tablespoons tamari
vinegar. Reduce the heat to low and simmer for
2 tablespoons sriracha
1 teaspoon rice vinegar
1 teaspoon sesame seeds
3 to 5 minutes.C
3. Toss with the sesame seeds and serve.
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MAKE IT PALEO The PER SERVING: CALORIES: 503; TOTAL FAT: 23G;
tamari can be omitted SATURATED FAT: 8G; PROTEIN: 65G; CHOLESTEROL: 125MG;
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3. Sit the green bell peppers, cut-side up, on the lined Ghee (page 224)
baking sheet. Chop the pepper tops. ¼ cup chopped onion
4. In a large skillet, melt the ghee over medium-low 1 tablespoon
heat. Add the chopped green pepper tops, onion, minced garlic
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and garlic and cook until soft, about 2 minutes. 1 tablespoon extra-virgin
olive oil or garlic-infused
5. Add the olive oil to the skillet; when it is hot, add
olive oil
steak and let it melt for about 1 minute. Stir to mix 6 slices organic American
cheese, divided
in the melted cheese throughout.
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¼ cup chopped fresh basil
salt, and pepper. Add the roast and turn it to coat.
Marinate the roast overnight in the refrigerator.
¼ cup chopped fresh
thyme leaves 2. Preheat the oven to 350°F.
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2 tablespoons chopped 3. Place the meat in a shallow roasting pan and
fresh rosemary leaves
bake until its internal temperature reaches 145°F,
1 tablespoon sea salt
1 teaspoon coarsely
ground black pepper
1 (3-pound) grass-fed
before slicing. C
about 1 hour. Let the roast rest for 10 minutes
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sirloin roast PER SERVING: CALORIES: 590; TOTAL FAT: 43G;
SATURATED FAT: 16G; PROTEIN: 47G; CHOLESTEROL: 124MG;
CARBOHYDRATES: 4G; FIBER: 1G; NET CARBS: 3G
RECIPE TIP Turn this into a
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2. Rub the beef with the ranch rub. Place it in the 1 tablespoon Golden
slow cooker, cover, and cook it for 12 hours, until Ghee (page 224)
the beef falls apart. 2 teaspoons hot sauce,
or more to taste
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3. In the morning, use two forks to shred the meat,
1 (10-ounce) can RO*TEL
and remove any excess hard fat that hasn’t
diced tomatoes and
melted away.
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4. Add the broth, ghee, hot sauce, both tomatoes
with their juices, onion, garlic, and red pepper
green chiles, undrained
1 (28-ounce) can diced
tomatoes, undrained
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flakes to the slow cooker. Cook on low for another ½ medium onion,
chopped
12 hours. Serve.
1 teaspoon minced garlic
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½ teaspoon red
PER SERVING: CALORIES: 208; TOTAL FAT: 16G;
pepper flakes
SATURATED FAT: 7G; PROTEIN: 11G; CHOLESTEROL: 36MG;
CARBOHYDRATES: 3G; FIBER: 1G; NET CARBS: 2G
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tamari, lime juice, garlic salt, ginger, and cumin.
1 tablespoon freshly
squeezed lime juice Add the tri-tip, mushrooms, and red peppers. Toss
1 teaspoon garlic salt well and set aside to marinate for 1 hour. Mean-
while, soak 8 bamboo skewers in water for 1 hour.
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½ teaspoon ground ginger
½ teaspoon ground cumin 2. Preheat your grill for high heat.
1 (2-pound) grass-fed 3. Skewer the marinated steak cubes between the
tri-tip steak, cut into
2-inch cubes
2 cups halved white
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mushrooms and red peppers.
4. Grill the kebabs for about 5 minutes on each side.
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button mushrooms Serve on or off the skewer.
2 red bell peppers, seeded
and cut into squares PER SERVING: CALORIES: 508; TOTAL FAT: 26G;
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1 tablespoon chopped
mary, garlic, and garlic salt. Set about 1 tablespoon
fresh rosemary leaves
of the mixture aside.
1 tablespoon
2. Toss the lamb chops in the marinade remaining minced garlic
in the bowl. Cover the bowl with plastic wrap and
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1 teaspoon garlic salt
refrigerate for 30 minutes. 8 grass-fed lamb rib chops
3. In a cast iron skillet, cook the lamb lollipops over
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medium-high heat, about 2 minutes on each side
for medium-rare.
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4. Rest the chops on a plate for a couple of minutes,
then drizzle with the reserved tablespoon of mari-
nade and serve.
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PORK
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150 Sausage and Kale Cream Soup 160 Bacon Mozzarella Sticks
149
SAUSAGE AND KALE CREAM SOUP
SERVES 4 TO 6 / PREP TIME: 10 MINUTES / COOK TIME: 20 MINUTES
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2 cups organic heavy
(whipping) cream 2. Stir in the heavy cream, chicken broth, garlic, red
2 cups organic pepper flakes, black pepper, and Italian seasoning.
chicken broth Bring the soup to a boil, then reduce the heat to a
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1 tablespoon simmer. Season the soup with salt (if using), and
minced garlic let it simmer for 10 minutes.
½ teaspoon red
pepper flakes
½ teaspoon freshly
ground black pepper
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3. Stir in the kale and simmer for 5 more minutes.
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2. Line a rimmed baking sheet with parchment paper. ground pork
3. Brush the peppers with olive oil and place them on 3 tablespoons chopped
yellow onion
the sheet. Bake for 20 minutes.
1 tablespoon Golden
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4. Meanwhile, in a medium skillet, sauté the pork Ghee (page 224)
over medium heat, stirring to break up any clumps, ½ teaspoon herbes
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until cooked through, about 5 minutes. Mix in the
onion, ghee, herbes de Provence, sage, marjoram,
and red pepper flakes. Reduce the heat to low and
de Provence
1 teaspoon dried sage
¾ teaspoon dried
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cook for 5 minutes. marjoram
5. Remove the banana peppers from the oven and set ½ teaspoon red
pepper flakes
the oven to broil.
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7. Pour the marinara sauce into the bottom of a small Red Marinara Sauce
(page 221)
baking dish. Place the stuffed peppers on top of the
marinara. Broil the peppers until the mozzarella is
hot and bubbling, 5 to 10 minutes. Serve hot.
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Pork 151
CHORIZO-STUFFED RED PEPPERS
SERVES 4 / PREP TIME: 10 MINUTES / COOK TIME: 40 MINUTES
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3. Sit the red bell peppers, cut-side up, on the
¼ cup chopped onion
baking sheet.
1 pound bulk
Mexican chorizo 4. In a large skillet, heat the olive oil over
½ teaspoon freshly medium-low heat. When it is hot, add the onion
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ground black pepper and cook until soft, about 3 minutes.
½ teaspoon ground cumin 5. Add the chorizo, black pepper, cumin, and paprika
¼ teaspoon
ground paprika
¼ cup roughly chopped
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and cook until the meat is browned and cooked all
the way through, stirring to break up any clumps,
about 5 minutes. Stir in the cilantro.
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fresh cilantro
6. Spoon the chorizo mixture into the red bell peppers
1 cup shredded organic
Cheddar cheese, divided and top each with ¼ cup of Cheddar cheese.
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your life simple, here’s the baked version. ½ teaspoon grated
fresh nutmeg
1. Preheat the oven to 350°F.
¼ teaspoon dried
2. Line two rimmed baking sheets with parch- marjoram
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ment paper. 2 teaspoons sea salt
3. In a large bowl, combine the pork, sage, fennel 1 teaspoon freshly
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seed, nutmeg, marjoram, salt, and pepper. Use your
hands to mix the ingredients together and form
into 12 meatballs. Place the meatballs on the lined
ground black pepper
12 large free-range eggs,
hardboiled and peeled
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baking sheets and flatten them out.
4. Place one hardboiled egg in the middle of each
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Pork 153
SAUSAGE AND SAGE MEATLOAF
WITH ORANGE ZEST
SERVES 4 / PREP TIME: 15 MINUTES / COOK TIME: 45 MINUTES
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2 cups shredded organic 2. In a large bowl, combine the sausage, pork rinds,
mozzarella cheese mozzarella cheese, eggs, heavy cream, Worcester-
3 large free-range shire sauce, onion, sage, garlic powder, onion
eggs, lightly beaten powder, salt, and pepper. Use your hands to mix
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⅓ cup organic heavy the ingredients well. Evenly pack the meatloaf
(whipping) cream
mixture into a 9-by-9-inch baking dish. Sprinkle
2 tablespoons
Worcestershire sauce
½ yellow onion, chopped
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the orange zest over the top of the meat.
3. Bake until cooked through, about 45 minutes.
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Let sit for 5 minutes, then slice and serve.
4 large fresh sage
leaves, chopped
½ teaspoon garlic powder PER SERVING: CALORIES: 729; TOTAL FAT: 54G;
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½ teaspoon freshly
ground black pepper
2 tablespoons grated
orange zest
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heat until it is cooked through, stirring to break up chopped scallion
any clumps, about 5 minutes. 1 tablespoon
2. Add the egg and scramble it until it is cooked sesame seeds
1 tablespoon tamari
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through, about 1 minute.
1 tablespoon toasted
3. Stir in the scallion, sesame seeds, tamari, sesame
sesame oil
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oil, rice wine, ginger, and a few grinds of pepper.
Reduce the heat to low and simmer for 5 minutes.
4. Stir in the cabbage and cook until hot all the way
1 tablespoon
Chinese rice wine
1 teaspoon ground ginger
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through, about 3 minutes. Serve immediately. Freshly ground
black pepper
4 cups shredded cabbage
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Pork 155
PORK AND GREEN BEAN ALFREDO CASSEROLE
SERVES 4 / PREP TIME: 10 MINUTES / COOK TIME: 40 MINUTES
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Pinch sea salt heat. When it is hot, add the onion and cook until
Pinch freshly ground soft, about 3 minutes. Add the pork, salt, and black
black pepper pepper to the pan. Brown the sausage until cooked
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1 (8-ounce) package through, stirring to break up any clumps, about
organic cream cheese, 5 minutes.
at room temperature
1 cup organic heavy
(whipping) cream
¼ cup Golden Ghee
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3. Meanwhile, in a medium bowl, whisk the cream
cheese, heavy cream, and ghee into a light cream
sauce. If necessary, microwave the sauce in
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(page 224), melted 15-second intervals to achieve a smooth consis-
2 tablespoons tency. Stir in the garlic, garlic salt, and white
minced garlic pepper. Then stir in the Parmesan cheese. Add the
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½ teaspoon garlic salt green beans to the bowl and toss to coat them
½ teaspoon freshly with the sauce.
ground white pepper
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medium heat until cooked through, stirring to 1 cup chopped
green bell pepper
break up any clumps, about 5 minutes. Use a
slotted spoon to add the meat to the marinara.
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3. Add the green bell pepper to the skillet and cook
it in the fat rendered from the sausage until soft,
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about 3 minutes. Stir it into the marinara.
4. Cover the marinara pot, reduce the heat to low,
and simmer for 30 minutes. Serve.
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PER SERVING: CALORIES: 422; TOTAL FAT: 34G;
SATURATED FAT: 11G; PROTEIN: 23G; CHOLESTEROL: 98MG;
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Pork 157
PORKY PIG DINNER FRITTATA
SERVES 2 / PREP TIME: 10 MINUTES / COOK TIME: 30 MINUTES
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Mexican chorizo 4 minutes per side. Remove the bacon and set
8 large free-range eggs aside to cool.
½ cup organic heavy
3. Add the sausage and chorizo to the bacon fat left
(whipping) cream
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in the skillet and cook until browned, stirring to
⅓ cup shredded organic
Cheddar cheese
break up any clumps, about 5 minutes. Remove the
2 teaspoons chopped
fresh sage leaves
½ teaspoon sea salt
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meat with a slotted spoon and set aside to cool.
4. In a medium bowl, gently beat the eggs. Crumble
the bacon into the bowl, then add the sausage and
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¼ teaspoon freshly chorizo, heavy cream, Cheddar cheese, sage, salt,
ground black pepper and pepper. Pour the egg mixture into the skillet.
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5. Bake until the eggs are set and the top is golden
brown, about 18 minutes. Let the frittata sit for a
few minutes before slicing.
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3. Lay out 5 strips of bacon right next to each other ½ cup shredded organic
Cheddar cheese
on the sheet. One by one, weave the next 5 bacon
strips into the first layer in the opposite direction,
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creating a woven bacon square. Repeat this with
the remaining 10 bacon strips to make a second
30 minutes. C
woven bacon square next to the first. Bake for
bacon square.
6. Discard the used parchment and line the baking
sheet with a new piece. Bake the quesadilla until
the cheese melts, 5 to 10 minutes. Cut in half
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and serve.
Pork 159
BACON MOZZARELLA STICKS
SERVES 3 / PREP TIME: 10 MINUTES, PLUS 1 HOUR TO FREEZE / COOK TIME: 15 MINUTES
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Place the cheese sticks on the sheet. Freeze for at
least 1 hour.
2. Preheat the oven to 400°F.
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3. Wrap each cheese stick in two strips of bacon—one
strip lengthwise, and the other all the way around.
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4. Bake for 15 minutes. Serve hot.
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paprika, chili powder, and pepper. Add the bacon smoked paprika
strips to the bowl and coat them all over with 1 tablespoon chili powder
the rub. 1 ½ teaspoons freshly
ground black pepper
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3. Place a few baking sheets on the bottom rack of
1 pound uncured
the oven to catch any fat that renders from the center-cut bacon
Pork 161
BACON AND LEEK DINNER FRITTATA
SERVES 2 / PREP TIME: 10 MINUTES / COOK TIME: 25 MINUTES
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½ cup organic heavy bacon and cook until crispy, 3 to 4 minutes on each
(whipping) cream side. Remove the bacon and set aside to cool.
1 tablespoon freshly
3. Add the leek to the bacon fat left in the pan and
squeezed lemon juice
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sauté for 3 minutes. Remove the leek from the pan
⅓ cup grated organic
Parmesan cheese
and set aside to cool. Leave any remaining bacon
2 teaspoons chopped
fresh thyme leaves
½ teaspoon sea salt
fat in the pan.
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4. In a medium bowl, gently beat the eggs, then whisk
in the heavy cream, lemon juice, Parmesan cheese,
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¼ teaspoon freshly thyme, salt, pepper, and cooled leek. Pour the egg
ground black pepper mixture into the skillet and crumble the bacon
over the top.
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5. Bake until the eggs are set and the top is golden
brown, about 18 minutes. Let the frittata sit for a
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chocolate
3. Lay out the bacon strips in a single layer on the
1 tablespoon Sugar-Free
sheets. Bake the bacon to your desired crispiness,
Vanilla Bean Sweetener
15 to 20 minutes (no need to flip the bacon (page 196)
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midbake). Drain the bacon on paper towels. 1 tablespoon organic
4. In a small microwave-safe bowl, combine the heavy (whipping) cream
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ghee and chocolate. Microwave for three or four
15-second intervals, stirring between each interval,
until the chocolate becomes soft and mixes easily
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with the ghee. Add the sweetener and heavy cream
and mix until smooth.
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Pork 163
WALNUT-CRUSTED PORK CHOPS
SERVES 2 / PREP TIME: 10 MINUTES / COOK TIME: 20 MINUTES
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Pinch freshly ground they stay juicy through the cooking process, but
black pepper even with thin-cut chops you won’t care about juic-
1 large free-range egg iness because you’ll be enjoying so much more of
the delicious coating. Serve this over zoodles for a
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2 boneless free-range
pork chops great meal.
MAKE IT PALEO Substitute
crushed pork rinds for the
Parmesan cheese.
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1. Preheat the oven to 400°F.
2. Line a rimmed baking sheet with parchment paper.
3. In a shallow dish, mix the walnuts, Parmesan
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cheese, salt, and pepper.
4. In another shallow dish, lightly beat the egg.
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1 pound of pork in this recipe. Store any unused 1 tablespoon
rub in an airtight container for later use. dried oregano
2. Pour the broth into the slow cooker. Coat each pork 1 tablespoon sweet cream
buttermilk powder
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chop with rub and place in the slow cooker.
2 teaspoons dried
3. Cover and cook on low until the internal tempera-
dill weed
Serve hot. C
ture of the chops reaches 145°F, about 2 ½ hours.
2 teaspoons garlic powder
2 teaspoons freshly
ground black pepper
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PER SERVING: CALORIES: 494; TOTAL FAT: 36G; 1 teaspoon dried basil
SATURATED FAT: 13G; PROTEIN: 36G; CHOLESTEROL: 122MG;
CARBOHYDRATES: 5G; FIBER: 1G; NET CARBS: 4G ¼ teaspoon dried thyme
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4 thick-cut boneless
free-range pork chops
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Pork 165
ROASTED PORK CHOPS AND
GARLIC GREEN BEANS
SERVES 4 / PREP TIME: 10 MINUTES / COOK TIME: 30 MINUTES
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free-range pork chops lusciousness. You can eat them bite by bite, or make a
2 cups trimmed Roasted Garlic Cream (page 231) to add to the green
green beans bean mixture.
10 garlic cloves, peeled
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1. Preheat the oven to 350°F.
½ teaspoon garlic salt
5 fresh thyme sprigs
2. In a large cast iron or ovenproof skillet, swirl
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liquid smoke, and then add the onion slices. Place
1 (3-pound) free-range
the pork butt on top of the onion slices. pork butt
2. In a small bowl, mix the paprika, chili powder, 1 tablespoon paprika
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onion powder, garlic powder, salt, ground mustard, 1 tablespoon chili powder
and cayenne pepper. Rub this mixture over the 1 tablespoon
pork butt. onion powder
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3. Cover and cook until the pork easily shreds with
a fork, 8 to 12 hours. Transfer the pork to a large
1 tablespoon
garlic powder
1 tablespoon sea salt
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serving dish and use two forks to pull it apart.
1 teaspoon ground
4. In a blender, purée the juices and onions from the mustard
slow cooker.
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1 teaspoon cayenne
5. Mix the sauce into the pulled pork and serve. pepper
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Pork 167
LEMON-CAPER PORK FLORENTINE
SERVES 2 TO 4 / PREP TIME: 10 MINUTES / COOK TIME: 30 MINUTES
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½ cup (1 stick) salted 2. In a small baking dish, layer the spinach leaves
grass-fed butter between the pork cutlets, like fallen dominos, and
2 tablespoons chopped scatter the capers over the pork and spinach.
sweet white onion
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3. In a small saucepan, melt the butter over low
2 garlic cloves, minced
heat. Add the onion and garlic and cook until soft,
4 teaspoons freshly
squeezed lemon juice
4 teaspoons grated
lemon zest
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stirring often so the butter does not brown, about
2 minutes. Whisk in the lemon juice and zest, and
parsley. Pour the sauce over the pork cutlets.
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2 teaspoons chopped 4. Bake for 25 minutes. Serve hot.
fresh parsley
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3. Butterfly the pork loin by cutting it lengthwise, ¼ cup extra-virgin olive oil
but do not cut all the way through, just enough to ½ cup grated organic
open it like a book. Liberally brush the butterflied Parmesan cheese
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pork loin all over with the olive oil. ½ teaspoon toasted
sesame seeds
4. In a large bowl, mix the Parmesan cheese, sesame
½ teaspoon dried
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seeds, dried bell pepper, garlic powder, onion
powder, and salt. Add the pork to the bowl and
completely cover it inside and out with the mixture.
bell pepper
½ teaspoon garlic powder
½ teaspoon onion powder
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5. Place the pork loin in the baking dish and evenly ½ teaspoon sea salt
spread any remaining herb mixture from the bowl 1 cup fresh spinach leaves
on the loin. Arrange the spinach on one side of
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Pork 169
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CHAPTER NINE
CHICKEN
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172 Prosciutto-Wrapped Smoked 184 Pumpkin Curry Chicken
Gouda and Spinach Chicken
Parmesan Meatballs
175 Lemon-Garlic Chicken and Green
188 Blue Cheese Buffalo Chicken Balls
Beans with Caramelized Onions
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Chicken Breasts
Chicken and Kale
180 Three-Cheese Chicken Cordon Bleu
191 Chili-Lime Drumsticks
181 Chicken and Broccoli Alfredo
192 Slow Cooker Lemon-
182 Chicken and Spinach Ricotta Crêpes Rosemary Chicken
171
PROSCIUTTO-WRAPPED SMOKED GOUDA
AND SPINACH CHICKEN
SERVES 2 / PREP TIME: 10 MINUTES / COOK TIME: 20 MINUTES
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fresh spinach 2. In a large cast iron or ovenproof skillet, swirl the
1 tablespoon olive oil to coat the bottom.
minced garlic
3. In a medium bowl, combine the spinach, minced
½ cup shaved organic
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garlic, and Gouda and Parmesan cheeses. Divide
smoked Gouda
the spinach mixture between the two chicken
¼ cup grated organic
breasts. Close each breast to envelop the spinach.
Parmesan cheese
2 large boneless, skinless
free-range chicken
breasts, butterflied
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Wrap each breast with 2 slices of prosciutto.
4. Place the breasts in the skillet and bake until the
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prosciutto is crispy and the internal tempera-
4 large, thin slices ture of the chicken reaches at least 165°F, about
prosciutto
20 minutes. Serve hot.
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Add the chicken breasts to the water, reduce bacon strips
the heat to low, and simmer the breasts until ¼ cup Buffalo Sauce
their internal temperature reaches 180°F, about (page 223)
30 minutes. Transfer the chicken to a bowl and let 4 cups chopped romaine
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it cool for about 10 minutes. lettuce, divided
½ cup blue cheese
2. Meanwhile, crisp the bacon strips in a skillet over
Chicken 173
RED PEPPER AND MOZZARELLA–STUFFED
CHICKEN CAPRESE
SERVES 2 / PREP TIME: 10 MINUTES / COOK TIME: 40 MINUTES
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free-range chicken 2. Line a rimmed baking sheet with parchment paper.
breasts, butterflied
3. Place 5 basil leaves inside each chicken breast.
10 fresh basil leaves
4. Place 2 mozzarella slices inside each breast.
1 (8-ounce) ball fresh
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organic mozzarella 5. Divide the roasted red peppers between the two
cheese, cut into 4 pieces breasts. Sprinkle the Italian seasoning generously
1 cup Roasted Red
Peppers (page 235)
2 tablespoons
Italian seasoning
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over each breast and season them with salt and
pepper. Close each breast to envelop the filling.
6. Place the breasts on the baking sheet and bake
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Sea salt
until cooked through, about 40 minutes. Serve hot.
Freshly ground
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squeezed lemon juice
1. In a medium bowl or zipper-top plastic bag, mix 2 tablespoons
the olive oil, lemon juice, garlic, salt, black pepper, minced garlic
paprika, and red pepper flakes. Add the chicken and 1 teaspoon sea salt, plus
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coat it with the marinade. Cover the bowl or seal additional for seasoning
the bag and marinate the chicken in the refrigerator ¼ teaspoon freshly
cast iron or ovenproof skillet. Add the green beans, 1 yellow onion, quartered
and then scatter the diced onion on top. Top the 2 cups trimmed
green beans and onion with the ghee. Place the green beans
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marinated chicken breasts on the green beans and ¼ cup Golden Ghee
spoon the remaining marinade over the chicken. (page 224), melted
Season the dish with a generous sprinkle of sea salt.
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Chicken 175
CHICKEN PARMESAN AND ZOODLES
SERVES 4 / PREP TIME: 10 MINUTES / COOK TIME: 45 MINUTES
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4 boneless, skinless of tender garlicky zoodles with stringy mozzarella
free-range chicken cheese and homemade tomato sauce.
breasts, butterflied
and pounded flat 1. Preheat the oven to 375°F.
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1 cup shredded organic 2. Line a rimmed baking sheet with parchment paper
mozzarella cheese
and set a wire rack on the parchment.
4 small to medium
zucchini
2 tablespoons garlic-
infused olive oil
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3. In a large bowl, combine the pork rinds, Parmesan
cheese, and Italian seasoning. One at a time, put
a chicken breast in the bowl and shake the bowl
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1 teaspoon garlic salt until the breast is totally covered in breading. Place
1 cup Rhode Island each breaded chicken breast on the wire rack.
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Red Marinara Sauce 4. Sprinkle the mozzarella cheese on the top of each
(page 221)
chicken breast.
5. Bake the chicken until cooked through, 30 to
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45 minutes.
6. Meanwhile, spiralize the zucchini or shave them
with a vegetable peeler. Place the zoodles in a large
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bowl and toss them with the garlic oil and garlic
salt. Set aside.
7. When the chicken breasts are done, remove them
from the oven and transfer to a serving plate.
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drizzle any extra tomato sauce over the dish.
Serve immediately.
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PER SERVING: CALORIES: 519; TOTAL FAT: 27G;
SATURATED FAT: 12G; PROTEIN: 63G; CHOLESTEROL: 158MG;
CARBOHYDRATES: 10G; FIBER: 4G; NET CARBS: 6G
Chicken 177
CREAMY RED PEPPER–STUFFED
CHICKEN BREASTS
SERVES 4 / PREP TIME: 30 MINUTES / COOK TIME: 40 MINUTES
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breasts, butterflied 1. Preheat the oven to 400°F.
and pounded flat
2. Line a rimmed baking sheet with parchment paper.
2 tablespoons extra-virgin
olive oil 3. Lay the butterflied chicken breasts flat on a work
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1 ½ teaspoons Seasoned
surface. Cover them with the olive oil, seasoned
Salt (page 216) salt, and pepper.
½ teaspoon freshly
ground black pepper
1 large red bell
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4. Divide the red pepper strips, cream cheese, and
onion slices between the chicken breasts, placing
them down the center of each breast. Roll up
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pepper, seeded and
the chicken breasts and place them on the lined
cut into thin strips
baking sheet, seam-side down.
½ cup organic cream
5. Bake until the chicken is cooked through, about
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cheese, at room
temperature 40 minutes.
½ white onion, sliced
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pepper, onion, and garlic and cook for 5 minutes. 1 large roasted red
bell pepper, diced
Stir in the heavy cream, red pepper flakes, salt, and
½ white onion, diced
black pepper and simmer, stirring frequently, until
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the sauce has reduced by half, about 10 minutes. 1 tablespoon
minced garlic
2. To serve, plate the cooked chicken and spoon the
¼ cup organic heavy
sauce over it. (whipping) cream
⅛ teaspoon red
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PER SERVING: CALORIES: 417; TOTAL FAT: 29G; pepper flakes
SATURATED FAT: 13G; PROTEIN: 28G; CHOLESTEROL: 126MG; Pinch sea salt
CARBOHYDRATES: 8G; FIBER: 2G; NET CARBS: 6G
Chicken 179
THREE-CHEESE CHICKEN CORDON BLEU
SERVES 2 / PREP TIME: 10 MINUTES / COOK TIME: 50 MINUTES
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¼ cup shredded organic 2. Line a rimmed baking sheet with parchment paper.
Appenzeller cheese
3. In a small bowl, combine the Gruyère, Emmentaler,
⅛ teaspoon ground
nutmeg
and Appenzeller cheeses with the nutmeg.
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2 large boneless, skinless, 4. Lay the butterflied chicken breasts flat on a work
free-range chicken surface and divide the cheese mixture between the
breasts, butterflied
and pounded thin
4 slices nitrate-free ham
two breasts.
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5. Then place 2 slices of ham on top of the cheese
on each breast, followed by 1 teaspoon of Dijon
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2 teaspoons Dijon
mustard (optional) mustard in the middle (if using). Fold the chicken
1 tablespoon extra-virgin
breast over to enclose the filling.
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olive oil 6. Brush the chicken with olive oil, then sprinkle it
½ cup grated organic with the Parmesan cheese and seasoned salt.
Parmesan cheese
7. Place the stuffed chicken breasts on the baking
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½ teaspoon Seasoned
sheet and bake until the internal temperature
Salt (page 216)
reaches at least 165°F, about 50 minutes. Serve hot.
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and simmer, covered, until the chicken’s internal 3 tablespoons organic
temperature reaches 165°F, about 20 minutes. heavy (whipping) cream
Remove the chicken and set aside. 2 tablespoons Golden
Ghee (page 224)
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2. Meanwhile, set a steamer rack inside a small
saucepan and pour in just enough water to come 2 teaspoons minced garlic
to the bottom of the rack. Bring the water to a boil 2 pinches sea salt
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over high heat. Add the broccoli, cover the pot, and
steam the broccoli until tender, about 6 minutes.
¼ teaspoon lemon
pepper seasoning
2 tablespoons shaved
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Drain the broccoli and chop it into bite-size pieces.
organic Asiago cheese
3. In a medium skillet, heat the mascarpone, heavy
cream, ghee, garlic, salt, and lemon pepper
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Chicken 181
CHICKEN AND SPINACH RICOTTA CRÊPES
SERVES 2 / PREP TIME: 15 MINUTES / COOK TIME: 25 MINUTES
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fresh spinach
2. Line a rimmed baking sheet with parchment paper.
¾ cup organic
ricotta cheese 3. In a large bowl, mix the spinach, ricotta and
⅓ cup grated organic
Parmesan cheeses, mayonnaise, garlic, salt, black
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Parmesan cheese pepper, red pepper flakes, and nutmeg.
¼ cup mayonnaise 4. Lay the butterflied chicken breasts flat on a work
1 tablespoon
minced garlic
¼ teaspoon sea salt
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surface and divide the spinach mixture between
the two breasts. Roll up each chicken breast and
place it seam-side down on the baking sheet.
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Pinch freshly ground Sprinkle the chicken with seasoned salt.
black pepper
5. Bake until the internal temperature reaches 165°F,
Pinch red pepper flakes
about 25 minutes. Serve hot.
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Pinch nutmeg
Seasoned Salt (page 216)
PER SERVING: CALORIES: 677; TOTAL FAT: 39G;
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1. Preheat the oven to 350°F.
¼ cup organic
2. Place the chicken tenders and sausage links in chicken broth
one half of an ovenproof skillet. In the other half, 1 tablespoon Golden
combine the chicken broth, ghee, garlic cloves, and Ghee (page 224), melted
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sun-dried tomatoes. Sprinkle everything with the 5 garlic cloves, peeled
basil, thyme, oregano, and red pepper flakes. 5 sun-dried tomatoes
roughly chop them, then return them to the skillet. ¼ teaspoon red
pepper flakes
6. Place the skillet over medium heat, stir in the
¾ cup organic heavy
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Chicken 183
PUMPKIN CURRY CHICKEN
SERVES 2 / PREP TIME: 10 MINUTES / COOK TIME: 15 MINUTES
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2 tablespoons Golden ghee, lime juice, onion, Thai basil, curry powder,
Ghee (page 224) coriander, cinnamon, ginger, salt, and red pepper
1 tablespoon freshly flakes. Pour the mixture into a small saucepan set
squeezed lime juice over medium heat.
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½ small white
2. In a medium skillet, heat the olive oil over medium
onion, chopped
heat. Season the chicken tenders with salt and
2 tablespoons chopped
fresh Thai basil leaves
1 teaspoon curry powder
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black pepper. When the oil is hot, cook the chicken
tenders until cooked through, about 3 minutes
per side.
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½ teaspoon ground
coriander 3. Cut the chicken into 1-inch pieces and add them
½ teaspoon ground to the pumpkin curry. Reduce the heat to low and
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olive oil
1 pound free-range
chicken tenders
Freshly ground
black pepper
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seasoning, pepper, chili powder, and ginger. 1 teaspoon tamari
2. Add the chicken, onion, and red bell pepper and 2 garlic cloves, minced
toss to coat. Cover the bowl and marinate the 1 tablespoon Creole
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chicken in the refrigerator for 30 minutes. seasoning
3. Preheat the oven to 350°F. 1 teaspoon freshly
ground black pepper
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4. Transfer the chicken and marinade to a cast iron
or ovenproof skillet. Bake the chicken until cooked
through, mixing everything at least twice while in
1 teaspoon chili powder
1 teaspoon ground ginger
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1 pound free-range
the oven, about 25 minutes.
chicken tenders, cut
into 1-inch pieces
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PER SERVING: CALORIES: 422; TOTAL FAT: 10G; ½ red onion, sliced
SATURATED FAT: 0G; PROTEIN: 76G; CHOLESTEROL: 194MG;
CARBOHYDRATES: 6G; FIBER: 2G; NET CARBS: 4G
½ red bell pepper,
cut into strips
FAT: 21% / CARBS: 7% / PROTEIN: 72%
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Chicken 185
BUFFALO CHICKEN MEATLOAF
STUFFED WITH BLUE CHEESE
SERVES 6 / PREP TIME: 15 MINUTES / COOK TIME: 1 HOUR
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2 tablespoons almond flour, onion, parsley, and Old Bay. Use your
almond flour hands to mix the ingredients well.
¼ cup chopped onion 3. Place the meatloaf mixture on a large piece of
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1 tablespoon dried parsley parchment paper. The mixture will be moist, but
1 ½ teaspoons Old try to shape it into a large rectangle. Place the blue
Bay Seasoning
1 cup crumbled organic
blue cheese, plus
additional for garnish
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cheese, celery, and carrots in the middle of the rect-
angle. Lift one side of the parchment paper and use
it to fold one side of the meatloaf over to its center.
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Do the same thing on the other side, thus covering
¼ cup chopped celery
the vegetables and cheese. Use the paper or your
¼ cup chopped carrots
hands to smooth the meatloaf and close up the
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1. Preheat the oven to 450°F. organic Parmesan cheese
2. Line a baking pan with parchment paper. ¾ cup shredded organic
mozzarella cheese
3. In a large bowl, combine the chicken, egg, Parmesan
¼ cup organic cream
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and mozzarella cheeses, cream cheese, water, garlic,
cheese, at room
onion powder, Italian seasoning, salt, and pepper. temperature
Use your hands to mix the ingredients well.
6. Remove the pan from the oven and turn the oven
to broil. ½ teaspoon freshly
ground black pepper
7. Place the strips of provolone over the meatballs.
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Chicken 187
BLUE CHEESE BUFFALO CHICKEN BALLS
SERVES 4 TO 6 / PREP TIME: 10 MINUTES / COOK TIME: 18 MINUTES
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3. In a large bowl, combine the chicken, egg, mozza-
mozzarella cheese
rella and blue cheeses, celery, water, onion powder,
½ cup crumbled
salt, and pepper. Use your hands to mix the ingre-
organic blue cheese
dients well.
¼ cup chopped celery
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2 tablespoons water
4. Form the mixture into about 20 meatballs, placing
them in the baking pan as you do.
1 teaspoon onion powder
½ teaspoon sea salt
½ teaspoon freshly
ground black pepper
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5. Bake until the internal temperature reaches 165°F,
about 18 minutes.
6. Meanwhile warm the buffalo sauce in a medium
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1 recipe Buffalo saucepan over low heat.
Sauce (page 223)
7. When the meatballs are done, toss them in the
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2. Place the chicken thighs in a cast iron or ovenproof 1 white onion, quartered
skillet. Wedge the garlic cloves and onion quar- ¼ cup Golden Ghee
ters between the thighs. Drizzle the ghee over the (page 224), melted
chicken, then sprinkle with the tarragon, thyme,
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1 teaspoon chopped
salt, and pepper. Last, squeeze the juice from fresh tarragon leaves
the lemon over the top (use a strainer to catch 1 teaspoon fresh
any seeds). C
3. Bake the chicken thighs until cooked through,
thyme leaves
Sea salt
Freshly ground
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about 30 minutes.
black pepper
4. When the chicken is done, turn on the broiler and 1 lemon
place the chicken under the broiler until the skin is
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Chicken 189
SIMPLE COCONUT-LEMONGRASS
CHICKEN AND KALE
SERVES 2 / PREP TIME: 10 MINUTES / COOK TIME: 40 MINUTES
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1 cup unsweetened 2. Place the chicken thighs in a cast iron or ovenproof
coconut milk skillet. Wedge the garlic cloves between the thighs.
¼ cup Golden Ghee 3. In a small microwave-safe bowl, combine the
(page 224)
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coconut milk, ghee, and cinnamon and microwave
½ teaspoon ground
for 15 seconds to melt the ghee. Mix thoroughly.
cinnamon
1 lemongrass
stalk, chopped
1 lemon
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4. Drizzle the sauce over the chicken, then add
the lemongrass around and between the thighs.
Squeeze the juice from the lemon over the top of
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Sea salt the chicken (use a strainer to catch any seeds) and
Freshly ground
season generously with salt and pepper.
black pepper 5. Bake the chicken until it is cooked through, about
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3. In a bowl, toss the drumsticks with ¼ cup
of marinade.
4. Place the drumsticks on the wire rack and bake
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until cooked through, about 40 minutes, basting
them with the remaining ¼ cup of marinade
halfway through.
Chicken 191
SLOW COOKER LEMON-ROSEMARY CHICKEN
SERVES 2 TO 4 / PREP TIME: 10 MINUTES / COOK TIME: 6 TO 8 HOURS
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over with the ghee and season it with the salt
½ teaspoon freshly
ground black pepper and pepper.
1 lemon, quartered 2. Squeeze the juice from 1 lemon quarter over
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1 tablespoon chopped the chicken and store the rind and a second
fresh rosemary leaves lemon quarter inside the chicken cavity. Place
10 garlic cloves, peeled the remaining two lemon quarters on top of the
ever possible.
FAT: 48% / CARBS: 13% / PROTEIN: 39%
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2 bay leaves
1. Combine the garlic cloves, celery, water, vinegar,
1 tablespoon
bay leaves, onion powder, and salt in the slow
onion powder
cooker. Add the chicken carcass, cover, and cook
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1 tablespoon sea salt
for at least 12 hours on low or, preferably, up to
Carcass from Slow
24 hours. Cooker Lemon-Rosemary
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2. Skim off any excess fat from the top of the broth.
Pour the broth through several layers of cheese-
cloth or a fine-mesh strainer.
Chicken (page 192),
lemons discarded,
garlic cloves reserved
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RECIPE TIP You can make
SATURATED FAT: 1G; PROTEIN: 8G; CHOLESTEROL: 7MG; recipe. It makes a better
CARBOHYDRATES: 2G; FIBER: 0G; NET CARBS: 2G broth if you cook the chicken
FAT: 48% / CARBS: 10% / PROTEIN: 42% in the slow cooker first, and
then simply add the remain-
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Chicken 193
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CHAPTER TEN
DESSERTS
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196 Sugar-Free Vanilla Bean Sweetener 205 Frozen Pumpkin Spice Latte
204 Frozen Black Forest Pudding 213 Peanut Butter–Avocado Fat Bombs
195
SUGAR-FREE VANILLA BEAN SWEETENER
MAKES ABOUT 1 CUP / PREP TIME: 5 MINUTES / COOK TIME: 10 MINUTES
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vanilla bean extract
to keep a bag of erythritol and a jar of stevia on hand
1 vanilla bean pod,
halved lengthwise and
for dessert recipes that often require way too much
seeds scraped out of both, I’ve simplified all the recipes in this book so
this one sweetener is all you’ll need—and not a whole
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RECIPE TIP If the sweetener lot of it.
solidifies a bit, throw it in the
blender until smooth.
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1. In a small saucepan, bring the water to a boil over
high heat. Reduce the heat to low and add the
erythritol, stevia, vanilla extract, and vanilla seeds.
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2. Simmer the syrup, stirring frequently, until it has
reduced by about half, about 10 minutes.
3. Pour the syrup into a jar with a tight-fitting lid;
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liquid stops moving because it has turned into fluffy
whipped cream, 10 to 15 seconds. The whipped cream
is best if used immediately, but it can be refrigerated
in an airtight container for a day.
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PER SERVING: CALORIES: 69; TOTAL FAT: 7G;
Desserts 197
MIXED BERRY AND SAGE FRUIT SALAD
SERVES 1 / PREP TIME: 5 MINUTES
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1 large fresh sage
leaf, chopped
PER SERVING: CALORIES: 81; TOTAL FAT: 1G;
1 teaspoon freshly SATURATED FAT: 0G; PROTEIN: 2G; CHOLESTEROL: 0MG;
squeezed Meyer CARBOHYDRATES: 18G; FIBER: 9G; NET CARBS: 9G
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lemon juice
FAT: 10% / CARBS: 81% / PROTEIN: 9%
1 teaspoon Sugar-Free
Vanilla Bean Sweetener
(page 196; optional)
Traditional ice pops are just sugar and water. The ice-
cream truck rolled up, and your parents were charged
$3 for less than a cup of sugar and water, frozen onto 1 cup blackberries
a stick. You loved the heck out of that thing. Well, no 2 fresh sage leaves
more, I say. These ice pops may well cost a few bucks ½ cup water
to make, but they’re all fruit, baby. They are deliciously
1 teaspoon Sugar-Free
fresh and naturally sweet enough to enjoy as a frozen
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Vanilla Bean Sweetener
treat, and the added sage is a perfect complement. (page 196; optional)
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Freeze overnight. derful combination, albeit
a little less sweet than
Desserts 199
STRAWBERRY-LIME SORBET
SERVES 6 / PREP TIME: 5 MINUTES, PLUS FREEZING TIME
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3 tablespoons
on high until the mixture is thick like whipped
kosher gelatin cream and no longer spins with the blades, 30 to
2 tablespoons Sugar-Free 60 seconds.
Vanilla Bean Sweetener
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2. Pour the mixture into an ice-cream maker and
(page 196)
follow the manufacturer’s instructions to freeze
the sorbet, or pour it into a small container with
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a tight-fitting lid and freeze for at least 2 hours.
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PER SERVING: CALORIES: 104; TOTAL FAT: 8G;
SATURATED FAT: 5G; PROTEIN: 5G; CHOLESTEROL: 27MG;
CARBOHYDRATES: 5G; FIBER: 1G; NET CARBS: 4G
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blend to mix thoroughly. lemon juice
2. Transfer the mixture to a small saucepan and heat 2 tablespoons Sugar-Free
Vanilla Bean Sweetener
it over medium-low heat, stirring frequently, until
(page 196)
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thick, about 15 minutes.
1 teaspoon grated
3. Pour the custard into two 3 ½-inch ramekins. Meyer lemon zest
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Sprinkle the lemon zest on top. Cover the rame-
kins with plastic wrap and refrigerate for at least
3 hours.
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PER SERVING: CALORIES: 83; TOTAL FAT: 6G;
SATURATED FAT: 2G; PROTEIN: 6G; CHOLESTEROL: 164MG;
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Desserts 201
LEMON CURD TARTS
SERVES 6 / PREP TIME: 20 MINUTES / COOK TIME: 20 MINUTES, PLUS OVERNIGHT TO CHILL
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4 large free-range 2. In a small bowl, stir 3 tablespoons of melted butter
egg yolks
into the almond meal. Press the crust into the
Grated zest of 3 lemons
bottoms of the mini-muffin cups.
½ cup freshly squeezed
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lemon juice
3. In a blender or food processor, blend the egg yolks,
lemon zest and juice, sweetener, and the remaining
¼ cup Sugar-Free
Vanilla Bean Sweetener
(page 196) C
½ cup of melted butter until smooth.
4. Transfer the filling to a small saucepan. Cook the
filling over low heat, stirring constantly, until thick,
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about 15 minutes.
5. Pour the filling into the mini-muffin cups, cover the
tin with plastic wrap, and refrigerate overnight.
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1. Put the almond meal on a plate or in a shallow bowl.
¼ cup organic
2. Hull the strawberries and use a small melon baller cream cheese
to scoop out some of the flesh from inside to allow 2 tablespoons organic
each strawberry to be filled. mascarpone
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3. In a small microwave-safe bowl, microwave the 1 tablespoon Sugar-Free
Vanilla Bean Sweetener
cream cheese and mascarpone until melted. Stir to
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mix thoroughly, then stir in the sweetener.
4. Transfer the filling to a zipper-top plastic bag and
(page 196)
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cut off a small piece of one corner at the bottom.
Pipe the filling into the strawberries. Gently press
the top of each strawberry into the almond flour.
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Desserts 203
FROZEN BLACK FOREST PUDDING
SERVES 4 / PREP TIME: 10 MINUTES / COOK TIME: 20 MINUTES, PLUS CHILLING/FREEZING TIME
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and chopped over medium heat until hot, about 3 minutes.
½ cup unsweetened Remove the cherries with a slotted spoon and
cocoa powder set them aside.
Pinch sea salt
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2. In a medium bowl, beat the egg yolks. While
2 large free-range constantly whisking, slowly pour the hot cream
egg yolks
mixture into the eggs. (It’s important to pour
¼ cup Sugar-Free
Vanilla Bean Sweetener
(page 196)
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slowly so the heat doesn’t scramble the eggs.)
3. Pour the mixture back into the pot and cook, stir-
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ring constantly with a spatula to scrape the sides
and bottom of the pot, until it is thick and coats
the back of a spatula, about 15 minutes. Once it
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heat until hot, about 3 minutes. 2 tablespoons
cold espresso
2. In a small bowl, beat the egg yolks. While
½ teaspoon ground
constantly whisking, slowly pour the hot pumpkin
cinnamon
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mixture into the egg yolks. It’s important to do this
¼ teaspoon ground
slowly to keep from scrambling the eggs. nutmeg
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3. Pour the mixture back into the pot and cook,
stirring constantly with a spatula to scrape the
sides and bottom of the pot, until it is thick and
¼ teaspoon ground ginger
¼ teaspoon
ground allspice
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coats the back of a spatula, about 15 minutes. ⅛ teaspoon ground cloves
Once it has thickened, stir in the sweetener and 2 large free-range
orange zest. egg yolks
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Desserts 205
RICOTTA-ALMOND DOUGHNUTS
SERVES 6 / PREP TIME: 10 MINUTES / COOK TIME: 12 MINUTES
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2 tablespoons
almond flour near San Jose. My doughnut game is serious. With all
1 tablespoon
that said, these mini doughnuts make an awesome
coconut flour dessert. Or breakfast/lunch/dinner.
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1 teaspoon baking
1. Preheat the oven to 350°F.
powder
½ teaspoon ground
2. Grease a 12-count mini-doughnut pan with ghee.
cinnamon
2 ounces unsweetened
chocolate
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3. In a blender, blend the ricotta cheese, eggs, almond
flour, coconut flour, baking powder, and cinnamon
until smooth. Pour the batter into the doughnut
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2 tablespoons unsalted cups, filling them two-thirds full.
grass-fed butter
4. Bake until a toothpick inserted in the center comes
2 tablespoons Sugar-Free
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to taste (optional)
6. In a small microwave-safe bowl, combine the choc-
olate, butter, and sweeteners. Microwave on high in
15-second intervals, stirring after each one, until
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would be the perfect combination for a simple and ½ teaspoon
wonderful mug cake that takes just a couple minutes orange extract
to prepare but will keep your taste buds entertained 2 tablespoons
long after. If you wish, sprinkle the mug cake with almond flour
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a little more cinnamon and/or top with a dollop of ½ teaspoon baking
Whipped Cream (page 197). powder
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1. Crack the egg into a microwave-safe mug and use
a fork to lightly beat it. Add the sweetener, maple
⅛ teaspoon ground
cinnamon
2 tablespoons Golden
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and orange extracts, and stir to combine. Ghee (page 224),
2. In a small bowl, mix the almond flour, baking melted but not hot
Desserts 207
NO-BAKE PUMPKIN PIE MUG CHEESECAKE
SERVES 1 / PREP TIME: 10 MINUTES, PLUS 3 HOURS TO CHILL
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cheese, at room meal and 1 ½ teaspoons of butter and micro-
temperature wave on high for 30 seconds. Stir the butter and
2 tablespoons organic almond meal together and use a spoon to flatten
heavy (whipping) cream the mixture into the bottom of the mug to form
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2 tablespoons pure a crust.
pumpkin purée (not
pumpkin pie filling) 2. In a small bowl or single-serving blender, cream
1 tablespoon Sugar-Free
Vanilla Bean Sweetener
(page 196)
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together the cream cheese, heavy cream, pumpkin,
sweetener, pumpkin pie spice, and the remaining
3 teaspoons of butter.
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⅛ teaspoon pumpkin
3. Pour the mixture into the mug, sprinkle it with
pie spice
a little nutmeg, and refrigerate for 3 hours
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Pinch nutmeg
before serving.
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(page 224), melted
2. Grease the cups of a 12-count mini-muffin tin with
3 tablespoons Sugar-Free
coconut oil. Vanilla Bean Sweetener
3. In a small bowl, whisk together the coconut flour, (page 196), divided
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eggs, ghee, and 1 tablespoon of sweetener. 1 cup unsweetened
coconut cream
4. Divide the flour mixture between the mini-muffin
¼ cup unsweetened
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cups and pat into the bottom of each cup.
5. Bake for 10 minutes. Allow to cool completely, then
remove the little coconut pie shells from the tin.
shredded coconut
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6. In a small bowl, combine the coconut cream,
shredded coconut, and the remaining 2 tablespoons
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Desserts 209
STRAWBERRIES AND CREAM CAKE
SERVES 1 / PREP TIME: 10 MINUTES / COOK TIME: 4 MINUTES
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Ghee (page 224), Scrape the mixture into a small microwave-safe
melted but not hot bowl or mug.
2 tablespoons organic
2. Stir in the almond flour, then stir in the strawberries.
cream cheese, at
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room temperature 3. Microwave the batter on high for 4 minutes. Let
¼ cup almond flour the cake cool for a minute, then top it with the
4 strawberries, hulled
and cut into chunks
¼ cup Whipped
whipped cream.
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PER SERVING: CALORIES: 719; TOTAL FAT: 67G;
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Cream (page 197) SATURATED FAT: 31G; PROTEIN: 15G; CHOLESTEROL: 456MG;
CARBOHYDRATES: 10G; FIBER: 4G; NET CARBS: 6G
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parchment cups. heavy (whipping)
cream, divided
2. In a single-serving blender, combine the coconut
oil, 2 tablespoons of sweetener, 1 tablespoon of 1 teaspoon mint extract
2 tablespoons Golden
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heavy cream, and the mint extract. Blend until
Ghee (page 224)
thick, about 30 seconds. Pour the mixture into the
1 ounce unsweetened
mini-cupcake cups, filling each half full. Place the
tin in the freezer. C
3. Meanwhile, combine the ghee and chocolate in a
chocolate
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small microwave-safe bowl. Microwave on high
in 15-second intervals, stirring after each, until
the chocolate becomes soft and mixes easily with
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the ghee.
4. Stir in the remaining 1 tablespoon of sweet-
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Desserts 211
PEANUT BUTTER FUDGE FAT BOMB
SERVES 10 / PREP TIME: 10 MINUTES, PLUS 30 MINUTES TO FREEZE
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Sugar-Free Vanilla spoons of ghee, and ½ tablespoon of sweetener
Bean Sweetener
(page 196), divided
until smooth. (Microwave it in a microwave-safe
bowl for 10 to 15 seconds if necessary to get it
1 ounce unsweetened
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chocolate smooth.) Pour the mixture into the mini-cupcake
1 tablespoon organic cups, filling each half full. Place the tin in
heavy (whipping) cream the freezer.
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3. In another small microwave-safe bowl, combine
the remaining 2 tablespoons of ghee and the choc-
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olate. Microwave on high in 15-second intervals,
stirring after each, until the chocolate becomes
soft and mixes easily with the ghee.
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freezer or refrigerator.
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2. In a blender, combine the coconut oil, ghee, heavy 1 cup peanut butter,
cream, peanut butter, avocado, and sweetener. smooth or chunky
Blend until smooth. 1 avocado, peeled,
pitted, and chopped
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3. Pour the mixture into the cupcake cups and freeze
1 tablespoon Sugar-Free
for at least 3 hours before serving.
Vanilla Bean Sweetener
Desserts 213
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CHAPTER ELEVEN
RUBS, CONDIMENTS
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& SAUCES
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216 Seasoned Salt
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227 Italian Dressing
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217 Golden Taco Seasoning 228 Chili-Lime Marinade
221 Rhode Island Red Marinara Sauce 232 Roasted Garlic and Walnut Pesto
225 Roasted Garlic and Shallot Butter 235 Roasted Red Peppers
215
SEASONED SALT
MAKES ABOUT ½ CUP / PREP TIME: 5 MINUTES
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1 tablespoon chili powder PER SERVING (1 TEASPOON): CALORIES: 5; TOTAL FAT: 0G;
SATURATED FAT: 0G; PROTEIN: 0G; CHOLESTEROL: 0MG;
1 tablespoon
CARBOHYDRATES: 1G; FIBER: 0G; NET CARBS: 1G
ground cumin
FAT: 0% / CARBS: 100% / PROTEIN: 0%
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1 tablespoon ground
coriander
1 tablespoon dried parsley
1 tablespoon garlic salt C
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ground cumin
Combine all the ingredients in an airtight container 3 tablespoons sea salt
and give it a few shakes.
3 tablespoons freshly
ground black pepper
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PER SERVING (1 TABLESPOON): CALORIES: 19; TOTAL FAT: 1G; 1 ½ tablespoons
SATURATED FAT: 0G; PROTEIN: 1G; CHOLESTEROL: 0MG; garlic powder
CARBOHYDRATES: 4G; FIBER: 2G; NET CARBS: 2G
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PER SERVING (1 TABLESPOON): CALORIES: 17; TOTAL FAT: 1G;
3 tablespoons sea salt SATURATED FAT: 0G; PROTEIN: 1G; CHOLESTEROL: 0MG;
CARBOHYDRATES: 3G; FIBER: 1G; NET CARBS: 2G
2 tablespoons
FAT: 53% / CARBS: 46% / PROTEIN: 1%
chili powder
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1 tablespoon dry
brown mustard
1 tablespoon
ground cumin
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dried oregano
PER SERVING (1 TEASPOON): CALORIES: 5; TOTAL FAT: 0G; 4 tablespoons garlic salt
SATURATED FAT: 0G; PROTEIN: 0G; CHOLESTEROL: 0MG; 4 tablespoons sweet
CARBOHYDRATES: 1G; FIBER: 0G; NET CARBS: 1G
cream buttermilk powder
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FAT: 0% / CARBS: 100% / PROTEIN: 0%
2 tablespoons
dried dill weed
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garlic powder
2 tablespoons freshly
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ground black pepper
4 teaspoons dried basil
1 teaspoon dried thyme
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¼ cup champagne vinegar pagne vinegar. (You can use any vinegar, really, but
2 tablespoons water
champagne vinegar is sweeter.) Whip up a batch
of this ketchup to serve with bunless hamburgers
1 tablespoon Sugar-Free
and stews.
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Vanilla Bean Sweetener
(page 196)
1. In a medium saucepan, heat the olive oil over
2 garlic cloves, minced
⅛ teaspoon ground
cinnamon
⅛ teaspoon ground
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low heat, then brown the onion until it begins to
soften, about 5 minutes.
2. Add the tomato purée, vinegar, water, sweetener,
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cardamom garlic, cinnamon, cardamom, cloves, star anise,
⅛ teaspoon ground cloves celery salt, and pepper and bring everything to a
simmer. Simmer the ketchup for 10 minutes.
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⅛ teaspoon ground
star anise 3. Remove the pan from the heat and let the ketchup
⅛ teaspoon celery salt cool for 20 minutes. Pour the ketchup into a
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almost all use canned tomatoes, and some of them tomatoes, diced
(gasp!) secretly use prepared tomato sauce in their 2 tablespoons extra-virgin
mix. I decided to defy the odds and spent a whole olive oil
winter making the perfect sauce using fresh tomatoes. ½ sweet white
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The result is a blend of three plum tomatoes that have onion, diced
their own unique strengths in consistency, sweetness, 3 garlic cloves, minced
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and tartness. By making your own tomato paste, you’ll
bring out the sweetness of the tomatoes as they cara-
melize in the oven.
2 tablespoons
dry red wine
3 fresh basil leaves,
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chopped
1. Preheat the oven to 350°F.
1 teaspoon onion powder
2. Put the tomatoes in a blender or food processor 1 teaspoon dried oregano
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as beefsteak. 30 minutes.
6. Stir the paste into the tomato sauce and let it
simmer a little longer, about 5 minutes.
7. Use an immersion blender (or pour the sauce into
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a standing blender) to blend the sauce one more
time. This is an important step to get the most
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flavor and consistency from the fresh tomatoes,
especially if you’re not using the sauce right away.
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PER SERVING (½ CUP): CALORIES: 30; TOTAL FAT: 2G;
SATURATED FAT: 0G; PROTEIN: 1G; CHOLESTEROL: 0MG;
CARBOHYDRATES: 3G; FIBER: 1G; NET CARBS: 2G
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1 teaspoon paprika
5 minutes. Store in an airtight container in the refrig-
1 teaspoon sea salt
erator for up to 1 week.
1 teaspoon freshly
ground black pepper
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PER SERVING (2 TABLESPOONS): CALORIES: 105; TOTAL FAT: 11G; ½ teaspoon
SATURATED FAT: 7G; PROTEIN: 0G; CHOLESTEROL: 31MG;
cayenne pepper
CARBOHYDRATES: 1G; FIBER: 0G; NET CARBS: 1G
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to aid in digestion. It also has a delightful balance of
omega fatty acids.
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2. In a medium saucepan, heat the butter over
medium-low heat until the butter separates and
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the milk solids fall to the bottom, 10 to 15 minutes.
If you want a slightly nutty and rich browned-
butter flavor, let the milk solids brown just slightly.
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Otherwise, remove the saucepan from the heat and
skim off any foam from the top of the butter.
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3. Drizzle the olive oil over the top of the garlic. Wrap ½ cup minced shallot
the head loosely in aluminum foil and place it in 1 cup (2 sticks) salted
grass-fed butter, at
a small baking dish in case any oil escapes. Roast
room temperature
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until the cloves are soft, about 30 minutes.
4. Meanwhile, in a medium saucepan, melt the ghee
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over medium heat. When it is hot, add the shallot
and cook until soft, about 3 minutes. Using a
slotted spoon, transfer the shallot onto a paper
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towel and pat dry.
5. Use a fork to transfer the roasted garlic cloves to
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½ teaspoon freshly
squeezed lemon juice
for up to 3 days.
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Pinch freshly ground CARBOHYDRATES: 1G; FIBER: 0G; NET CARBS: 1G
black pepper
FAT: 95% / CARBS: 5% / PROTEIN: 0%
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½ teaspoon dried oregano
1. In a blender, combine the olive oil, vinegar, basil,
oregano, salt, pepper, and marjoram, and pulse for ¼ teaspoon sea salt
a few seconds to emulsify the oil. Stir in the garlic ¼ teaspoon freshly
ground black pepper
and cheese (if using).
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⅛ teaspoon dried
2. For the best results, let the dressing rest overnight marjoram
in an airtight jar to allow the flavors to develop
to 2 weeks.
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and meld. The dressing can be refrigerated for up
1 tablespoon
minced garlic
2 tablespoons grated
organic Pecorino Romano
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3. If the oil solidifies, simply run the jar under warm
cheese (optional)
water, or leave it out for an hour before serving.
RECIPE TIP If you can find
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PER SERVING (2 TABLESPOONS): CALORIES: 147; TOTAL FAT: 17G; it, try using pink Himalayan
SATURATED FAT: 2G; PROTEIN: 0G; CHOLESTEROL: 0MG; salt instead of sea salt. Pink
CARBOHYDRATES: 0G; FIBER: 0G; NET CARBS: 0G Himalayan salt, considered
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ever possible.
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1 ½ teaspoons
to 3 days.
chili powder
1 teaspoon sea salt PER SERVING (2 TABLESPOONS): CALORIES: 107; TOTAL FAT: 11G;
SATURATED FAT: 2G; PROTEIN: 1G; CHOLESTEROL: 0MG;
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½ teaspoon paprika
CARBOHYDRATES: 5G; FIBER: 1G; NET CARBS: 4G
¼ teaspoon
FAT: 91% / CARBS: 8% / PROTEIN: 1%
cayenne pepper
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chopped fresh basil
PER SERVING (2 TABLESPOONS): CALORIES: 156; TOTAL FAT: 16G; 1 tablespoon Italian
SATURATED FAT: 3G; PROTEIN: 0G; CHOLESTEROL: 2MG; Dressing (page 227)
CARBOHYDRATES: 1G; FIBER: 0G; NET CARBS: 1G
1 teaspoon sea salt
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FAT: 98% / CARBS: 2% / PROTEIN: 0%
⅛ teaspoon red
pepper flakes
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squeezed lime juice avocado, heavy cream, lime juice, mint, and salt until
1 fresh mint leaf mixed thoroughly.
Pinch sea salt
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PER SERVING (2 TABLESPOONS): CALORIES: 66; TOTAL FAT: 6G;
KETO TIP Replace the mint SATURATED FAT: 2G; PROTEIN: 1G; CHOLESTEROL: 5MG;
with 1 teaspoon chopped CARBOHYDRATES: 3G; FIBER: 2G; NET CARBS: 1G
fresh cilantro and add
1⁄ 8 teaspoon garlic powder
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2. Remove the pan from the heat and let cool to room
temperature. Then pour the oil and garlic into a
blender and blend until smooth. Refrigerate in an
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airtight container for up to 5 days.
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PER SERVING (1 TABLESPOON): CALORIES: 30; TOTAL FAT: 3G;
SATURATED FAT: 0G; PROTEIN: 0G; CHOLESTEROL: 0MG;
CARBOHYDRATES: 1G; FIBER: 0G; NET CARBS: 1G
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1 teaspoon freshly
squeezed lemon juice to combine. Add the olive oil and pulse to combine.
1 teaspoon sea salt
Refrigerate in an airtight container for up to 1 week.
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Parmesan cheese PER SERVING (2 TABLESPOONS): CALORIES: 210; TOTAL FAT: 23G;
SATURATED FAT: 4G; PROTEIN: 3G; CHOLESTEROL: 5MG;
1 ½ cups extra-virgin
CARBOHYDRATES: 1G; FIBER: 0G; NET CARBS: 1G
olive oil
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FAT: 94% / CARBS: 2% / PROTEIN: 4%
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and cook until soft and translucent, about ½ cup Lemon-Rosemary
5 minutes. Bone Broth (page 193)
or organic chicken broth
3. Stir in the broth, Dijon mustard, creole mustard,
½ cup Dijon mustard
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and thyme. Bring to a boil, then reduce the heat
1 tablespoon
to a simmer. Stir in the mascarpone, allowing it creole mustard
Use immediately. C
to melt and thicken the glaze, about 2 minutes.
1 tablespoon fresh
thyme leaves
¼ cup organic
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PER SERVING (2 TABLESPOONS): CALORIES: 80; TOTAL FAT: 7G; mascarpone
SATURATED FAT: 3G; PROTEIN: 5G; CHOLESTEROL: 20MG;
CARBOHYDRATES: 1G; FIBER: 1G; NET CARBS: 0G
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1 sweet tomato, 30 minutes before serving.
seeded and chopped
1 tablespoon freshly PER SERVING: CALORIES: 86; TOTAL FAT: 8G;
squeezed lime juice SATURATED FAT: 2G; PROTEIN: 1G; CHOLESTEROL: 0MG;
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CARBOHYDRATES: 4G; FIBER: 3G; NET CARBS: 1G
1 teaspoon minced garlic
FAT: 84% / CARBS: 11% / PROTEIN: 5%
¼ teaspoon sea salt
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2. Line a rimmed baking sheet with aluminum foil. Extra-virgin olive oil
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1 tablespoon
3. Cut each red bell pepper in half and place the
minced garlic
halves, skin-side up, on the baking sheet.
Dried oregano
4. Drizzle the peppers all over with olive oil, then Sea salt
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sprinkle with the garlic, oregano, salt, and pepper.
Freshly ground
5. Bake the peppers until the skins char, 30 to black pepper
40 minutes.
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6. Remove the peppers from the oven and let cool.
Remove and discard the charred skins. Refrigerate
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the peppers in an airtight container for up to
1 week.
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to those who have embarked on a ketogenic journey.
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APPENDIX A
WEEK ONE
Net
Monday Carbs
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Breakfast The Best Fried Eggs You’ll Ever Eat (page 36) 2
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Dinner Buttery Garlic Bomb Crispy Chicken Thighs (page 189) 7
Tuesday
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Snack Allowance (based on 20 net carbs per day) 9 / Total Daily Net Carbs 11
Net
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Carbs
Dinner Lemon Cream Zoodles with Sweet Maine Lobster (page 116) 5
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Snack Allowance (based on 20 net carbs per day) 11 / Total Daily Net Carbs 9
Net
Wednesday
R
Carbs
Snack Allowance (based on 20 net carbs per day) 9 / Total Daily Net Carbs 11
238
Net
Thursday
WEEK ONE
Carbs
Snack Allowance (based on 20 net carbs per day) 8 / Total Daily Net Carbs 12
Net
Friday Carbs
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Breakfast Scrambled Cinnamon and Cream Cheese Eggs (page 40) 1
Lunch Pulled Buffalo Chicken Salad with Blue Cheese (page 173) 5
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Dinner Cajun Crab and Spaghetti Squash (page 113) 8
Saturday
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Snack Allowance (based on 20 net carbs per day) 6 / Total Daily Net Carbs 14
Net
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Carbs
Dinner 4
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Snack Allowance (based on 20 net carbs per day) 8 / Total Daily Net Carbs 12
Net
Sunday
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Carbs
Snack Allowance (based on 20 net carbs per day) 8 / Total Daily Net Carbs 12
Carbs
Snack Allowance (based on 20 net carbs per day) 13 / Total Daily Net Carbs 7
Net
Tuesday Carbs
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Breakfast Cinnamon Toast Pork Rinds (page 31) 0
Lunch Ground beef with Golden Taco Seasoning (page 217) over lettuce 2
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Dinner Steak + Aglio e Olio Zoodles (page 96) 7
Wednesday
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Snack Allowance (based on 20 net carbs per day) 11 / Total Daily Net Carbs 9
Net
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Carbs
Dinner 4
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Snack Allowance (based on 20 net carbs per day) 9 / Total Daily Net Carbs 11
Net
Thursday
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Carbs
Snack Allowance (based on 20 net carbs per day) 13 / Total Daily Net Carbs 7
WEEK TWO
Carbs
ONE
Lunch Sage Sausage Scotch Eggs (page 153) 2
Snack Allowance (based on 20 net carbs per day) 10 / Total Daily Net Carbs 10
Net
Saturday Carbs
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Breakfast Omelet with Asparagus and Spring Onions (page 43) 3
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Three-Cheese Chicken Cordon Bleu (page 180) +
Dinner 8
Cauliflower Risotto (page 92)
Sunday
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Snack Allowance (based on 20 net carbs per day) 7 / Total Daily Net Carbs 13
Net
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Carbs
Dinner 3
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Snack Allowance (based on 20 net carbs per day) 9 / Total Daily Net Carbs 11
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Carbs
Breakfast The Best Fried Eggs You’ll Ever Eat (page 36) 2
Snack Allowance (based on 20 net carbs per day) 14 / Total Daily Net Carbs 6
Net
Tuesday Carbs
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Breakfast Toasted Cinnamon-Vanilla-Coconut Cereal (page 30) 3
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Dinner Five-Layer Mexican Casserole (page 132) 3
Wednesday
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Snack Allowance (based on 20 net carbs per day) 12 / Total Daily Net Carbs 8
Net
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Carbs
Dinner 2
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Snack Allowance (based on 20 net carbs per day) 10 / Total Daily Net Carbs 10
Net
Thursday
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Carbs
Snack Allowance (based on 20 net carbs per day) 12 / Total Daily Net Carbs 8
WEEK THREE
Carbs
Lunch Pulled Buffalo Chicken Salad with Blue Cheese (page 173) 5
Snack Allowance (based on 20 net carbs per day) 13 / Total Daily Net Carbs 7
Net
Saturday Carbs
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Breakfast Lemon-Lavender Ricotta Pancakes (page 33) 2
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Dinner Creamy Seafood Chowder (page 112) 4
Sunday
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Snack Allowance (based on 20 net carbs per day) 10 / Total Daily Net Carbs 10
Net
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Carbs
Dinner 4
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Snack Allowance (based on 20 net carbs per day) 12 / Total Daily Net Carbs 8
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Carbs
Snack Allowance (based on 20 net carbs per day) 11 / Total Daily Net Carbs 9
Net
Tuesday Carbs
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Breakfast Oatless Ricotta Oatmeal (page 32) 1
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Dinner Chicken + Spicy Buttered Beans (page 90) 4
Wednesday
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Snack Allowance (based on 20 net carbs per day) 10 / Total Daily Net Carbs 10
Net
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Carbs
Dinner 2
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Snack Allowance (based on 20 net carbs per day) 12 / Total Daily Net Carbs 8
Net
Thursday
R
Carbs
Snack Allowance (based on 20 net carbs per day) 10 / Total Daily Net Carbs 10
WEEK FOUR
Carbs
Snack Allowance (based on 20 net carbs per day) 9 / Total Daily Net Carbs 11
Net
Saturday Carbs
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Breakfast Breakfast Tacos (page 45) 1
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Dinner Saturday Garlic Shrimp (page 120) 4
Sunday
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Snack Allowance (based on 20 net carbs per day) 12 / Total Daily Net Carbs 8
Net
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Carbs
Dinner 8
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Snack Allowance (based on 20 net carbs per day) 10 / Total Daily Net Carbs 10
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Cherry tomatoes Cabbage
Administration (FDA) about
Cucumbers Cantaloupe
pesticide residues and compiles a
Grapes Cauliflower
list each year of the best and worst
Nectarines Eggplant
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pesticide loads found in commercial
Peaches Grapefruit
crops. You can refer to the Dirty
Potatoes Kiwis
Dozen list to know which fruits
and vegetables you should always
buy organic. The Clean Fifteen
Snap peas
Spinach
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Onions
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Strawberries Papayas
list lets you know which produce
Sweet bell peppers Pineapples
is considered safe enough when
In addition to the Dirty Sweet corn
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organo-phosphate
produce is pesticide-free, though, insecticides:
so wash these fruits and vegetables
Hot peppers
thoroughly. These lists change
Kale/Collard greens
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APPENDIX C
Conversion Tables
Volume Equivalents (Liquid) Oven Temperatures
US STANDARD US STANDARD METRIC FAHRENHEIT (F) CELSIUS (C)
(OUNCES) (APPROXIMATE) (APPROXIMATE)
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1 ½ cups 12 fl. oz. 355 mL 375° 190°
2 cups or 1 pint 16 fl. oz. 475 mL 400° 200°
4 cups or 1 quart 32 fl. oz. 1L 425° 220°
1 gallon 128 fl. oz. 4L 450° 230°
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Volume Equivalents (Dry) Weight Equivalents
US STANDARD
⅛ teaspoon
METRIC
(APPROXIMATE)
0.5 mL
C US STANDARD
½ ounce
METRIC
(APPROXIMATE)
15 g
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¼ teaspoon 1 mL 1 ounce 30 g
½ teaspoon 2 mL 2 ounces 60 g
¾ teaspoon 4 mL 4 ounces 115 g
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⅓ cup 79 mL
1 pound
½ cup 118 mL
⅔ cup 156 mL
¾ cup 177 mL
1 cup 235 mL
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Resources
Books
John Briffa, Escape the Diet Trap David Perlmutter, Grain Brain: The Surprising
Truth about Wheat, Carbs, and Sugar—Your
William Davis, Wheat Belly: Lose the Wheat, Lose
Brain’s Silent Killers
the Weight, and Find Your Path Back to Health
Stephen D. Phinney and Jeff S. Volek, The Art
Mary Enig and Sally Fallon, Eat Fat, Lose Fat:
and Science of Low Carbohydrate Living
The Healthy Alternative to Trans Fats
Mark Sisson, The Primal Blueprint
Zoë Harcombe, The Obesity Epidemic
Gary Taubes, Why We Get Fat: And What to
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Lyle McDonald, The Ketogenic Diet: A Complete
Do about It
Guide for the Dieter and Practitioner
Gary Taubes, Good Calories, Bad Calories:
Jimmy Moore and Eric Westman, Keto Clarity:
Fats, Carbs, and the Controversial Science of
Your Definitive Guide to the Benefits of a Low-Carb,
Diet and Health
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High-Fat Diet
Robb Wolf, The Paleo Solution: The Original
Tim Noakes, Jonno Proudfoot, and Sally-Ann
Human Diet
Creed, The Real Meal Revolution: The Radical
Sustainable Approach to Healthy Eating C
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Websites
Ditch the Carbs The Ketogenic Diet for Health
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ditchthecarbs.com ketotic.org
The Eating Academy by Dr. Peter Attia Ketopia: Wonderful Low-Carb Science
eatingacademy.com ketopia.com
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248
References
de Rooy, Laura, and Jane Howdon. “Nutri- Paoli, A., A. Rubini, J. S. Volek, and K. A. Grimaldi.
tional Factors That Affect the Postnatal “Beyond Weight Loss: A Review of the Therapeu-
Metabolic Adaptation of Full-Term Small- and tic Uses of Very-Low-Carbohydrate (Ketogenic)
Large-for-Gestational-Age Infants.” Journal of Diets.” European Journal of Clinical Nutrition 67,
Pediatrics 109, no. 3 (March 2002): pediatrics no. 8 (August 2013): 789−96. doi:10.1038
.aappublications.org/content/109/3/e42.long. /ejcn.2013.116.
Manninen, Anssi H. “Metabolic Effects of the Schachter, Steven C., Eric Kossoff, and Joseph
Very-Low-Carbohydrate Diets: Misunderstood Sirven. “Ketogenic Diet.” Epilepsy Foundation.
‘Villains’ of Human Metabolism.” Journal of the August 2013. www.epilepsy.com/learn
PY
International Society of Sports Nutrition 1, no. 2 /treating-seizures-and-epilepsy/dietary
(2004): 7−11. doi:10.1186/1550-2783-1-2-7. -therapies/ketogenic-diet.
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C
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Recipe Index
B
Normandy, 115
C
Creamy Red Pepper–Stuffed
Bacon and Leek Dinner Chicken Breasts, 178–179
Frittata, 162 Cajun Cauliflower and Creamy Seafood Chowder, 112
PY
Bacon and Onion–Wrapped Egg Hash, 39 Creamy Sun-Dried Tomato
Meatballs, 128 Cajun Crab and Spaghetti Chicken and Sausage, 183
Bacon Mozzarella Sticks, 160 Squash, 113 Crisp Bacon and Blue
Bacon-Mustard Glaze, 233 Cajun Snow Crab Boil, 114 Cheese Zoodles, 95
O
Bacon-Ranch Broccoli Bites, 88 Cauliflower Risotto, 92
D
Bacon-Ranch Quesadilla Cheese Bomb Italian
with Chicken, 159 Meatballs, 129
Bacon Unwrapped Scallops, 118
Bacon-Whiskey Caramelized
Onion Dip, 77
Bacon-Wrapped Tilapia, 108
Meatballs, 187
Chicken and Broccoli
Alfredo, 181
C
Cheesy Chicken Parmesan Deconstructed Egg Roll, 155
Dijon Steak and Cheese-
Stuffed Peppers, 143
W
E
Baked Cheddar Chips, 68 Chicken and Spinach
Baked Haddock, Sausage, Ricotta Crêpes, 182
and Sage, 104–105 Chicken Pad Thai, 93–94 Earl Grey Hot Chocolate, 53
IE
Baked Lemon Butter and Chicken Parmesan and Everyday Meat Rub, 218
Thyme Cod, 106 Zoodles, 176–177 Everything Pretzels, 70–71
Baked Parmesan Chips, 69 Chicken Ramen Dip, 75
F
Baked Zoodles and Cheese, 99 Chili-Lime Drumsticks, 191
EV
250
G Lemon-Ricotta Zoodles, 97
Lemon-Rosemary Bone
Perfect Roasted Garlic, 89
Philly Cheesesteak
Garlic and Thyme Baked Egg, 35 Broth, 193 Meatloaf, 131
Garlic and Thyme Skillet Pork and Green Bean
Salmon, 102
M
Alfredo Casserole, 156
Garlicky Marinade, 229 Pork Rind Nachos, 66
Garlic Pesto Gnocchi, 86–87 Maple–Orange Spice Pork-Stuffed Banana
Garlic-Thyme Beef Fondue, 126 Mug Cake, 207 Peppers, 151
Ginger-Basil Avocado Mascarpone Cream Cheese– Porky Pig Dinner Frittata, 158
Smoothie, 60 Filled Strawberries, 203 Prosciutto-Wrapped
Golden Ghee, 224 Meatball Parmesan Spaghetti Smoked Gouda and
Golden Taco Seasoning, 217 Squash, 134–135 Spinach Chicken, 172
Meatzza, 130 Pulled Buffalo Chicken Salad
PY
Smoothie, 61 Pumpkin Curry Chicken, 184
Harvest Omelet, 41–42 Meyer Lemon Custard, 201
Herb-Marinated Sirloin
R
Mini Coconut Pies, 209
Roast, 144 Mini Mozzarella Sticks, 72
Homemade Champagne Mini Salami and Cheese Red Pepper and Mozzarella–
O
Ketchup, 220 Pizzas, 74 Stuffed Chicken
Mixed Berry and Sage Caprese, 174
C
Morning Meatloaf, 47
Rhode Island Red Marinara
Sauce, 221–222
Italian Dressing, 227 Mozzarella Crust Pizza, 73 Ricotta-Almond Doughnuts, 206
Roasted Garlic and
J
W
N
Shallot Butter, 225
Roasted Garlic and
Jerk Bacon, 46 No-Bake Pumpkin Pie Mug Walnut Pesto, 232
Cheesecake, 208 Roasted Garlic Cream, 231
IE
O
Poppers, 79
Lemon-Caper Pork Roasted Pork Chops and
EV
PY
Avocado, 121–122 Strawberry-Lime Water, 51 Veggie Fried Beef, 127
Simple Coconut-Lemongrass Strawberry-Sage Smoothie, 58
Chicken and Kale, 190
Simple Guacamole, 234
Sugar-Free Vanilla Bean
Sweetener, 196 W
Slow Cooker Lemon- Swedish Meatballs, 133 Walnut-Crusted Pork
O
Rosemary Chicken, 192 Sweet Angel Eggs, 34 Chops, 164
Slow Cooker Ranch Whipped Cream, 197
Pork Chops, 165 White Anchovy and Lemon
PY
Earl Grey Hot Chocolate, 53 Casserole, 132 and Sage, 104–105
Frozen Black Forest Ginger-Basil Avocado Baked Lemon Butter and
Pudding, 204 Smoothie, 60 Thyme Cod, 106
Ginger-Basil Avocado Peanut Butter–Avocado Baked Parmesan Chips, 69
O
Smoothie, 60 Fat Bombs, 213 Baked Zoodles and Cheese, 99
Mexican Chocolate Shrimp Tacos with Banana Peppers, Pork-
Smoothie, 61 Avocado, 121–122 Stuffed, 151
Meyer Lemon Custard, 201
Salted Chocolate and
Macadamia Nut
Smoothie, 62 B
C
Simple Guacamole, 234 Basil
Burrata Caprese Salad, 84
Flank Steak Pizzaiola
Pinwheels, 141
W
Toasted Cinnamon-Vanilla- Bacon Garlicky Marinade, 229
Coconut Cereal, 30 Bacon and Leek Dinner Garlic Pesto Gnocchi, 86–87
American cheese, 18 Frittata, 162 Ginger-Basil Avocado
IE
253
Beef, grass-fed, 20. See also The Best Fried Eggs Spicy Pulled Pork Eggs
Ground beef You’ll Ever Eat, 36 Benedict, 37–38
Blue Cheese Beef Blackberries Sweet Angel Eggs, 34
Roll-Ups, 140 Blackberry and Sage Toasted Cinnamon-Vanilla-
Coconut-Lime Skirt Ice Pops, 199 Coconut Cereal, 30
Steak, 138 Mixed Berry and Sage Breakfast Tacos, 45
Dijon Steak and Cheese- Fruit Salad, 198 Broccoli
Stuffed Peppers, 143 Black Pepper Bacon Jerky, 161 Bacon-Ranch Broccoli
Flank Steak Pizzaiola Black Pepper Chicken, 185 Bites, 88
Pinwheels, 141 Blueberries Chicken and Broccoli
Garlic-Thyme Beef Mixed Berry and Sage Alfredo, 181
Fondue, 126 Fruit Salad, 198 Veggie Fried Beef, 127
Herb-Marinated Sirloin Blue cheese Broth. See Beef broth;
Roast, 144 Blue Cheese Beef Chicken broth
PY
Rosemary-Chili–Crusted Roll-Ups, 140 Brussels sprouts
New York Strip, 139 Blue Cheese Buffalo Salad of Brussels, 85
Rosemary Pesto Cowboy Chicken Balls, 188 Buffalo Cauliflower, 80
Ribeye, 136–137 Buffalo Chicken Meatloaf Buffalo Chicken Meatloaf
Sriracha-Citrus Beef, 142 Stuffed with Blue Stuffed with Blue
O
Tri-Tip Ginger-Lime Steak Cheese, 186 Cheese, 186
Kebabs with Mushrooms Crisp Bacon and Blue Buffalo Sauce, 223
and Red Peppers, 146 Cheese Zoodles, 95 Blue Cheese Buffalo
24-Hour Spicy Beef Stew, 145
Bell peppers
Cajun Cauliflower and
C
Pulled Buffalo Chicken Salad
with Blue Cheese, 173
Bouillon, 17
Chicken Balls, 188
Buffalo Chicken Meatloaf
Stuffed with Blue
W
Egg Hash, 39 Breakfast Cheese, 186
Chorizo-Stuffed Red The Best Fried Eggs Pulled Buffalo Chicken Salad
Peppers, 152 You’ll Ever Eat, 36 with Blue Cheese, 173
Creamed Spinach, Breakfast Tacos, 45 Burrata cheese, 9
IE
C
Dijon Steak and Cheese- Baked Egg, 35
Stuffed Peppers, 143 Harvest Omelet, 41–42
Philly Cheesesteak Jerk Bacon, 46 Cabbage
R
254 Index
Carbohydrates, 11–13 Chicken broth, 17, 25 Slow Cooker Lemon-
Cauliflower Creamy Seafood Rosemary Chicken, 192
Buffalo Cauliflower, 80 Chowder, 112 Three-Cheese Chicken
Cajun Cauliflower and Lemon Cream Zoodles with Cordon Bleu, 180
Egg Hash, 39 Sweet Maine Lobster, 116 Chili-Lime Drumsticks, 191
Cauliflower Risotto, 92 Sausage and Kale Chili-Lime Marinade, 228
Celiac disease, 15 Cream Soup, 150 Chili-Lime Drumsticks, 191
Chard Slow Cooker Ranch Chocolate
Lemon-Ricotta Zoodles, 97 Pork Chops, 165 Chocolate-Coated Bacon, 163
Cheddar cheese Swedish Meatballs, 133 Chocolate-Covered
Bacon-Ranch Broccoli Chicken, free-range, 20. Strawberry Smoothie, 59
Bites, 88 See also Ground chicken Chocolate–Peanut Butter
Bacon-Ranch Quesadilla Bacon-Ranch Quesadilla Smoothie, 57
with Chicken, 159 with Chicken, 159 Chocolate-Raspberry
PY
Baked Cheddar Chips, 68 Black Pepper Chicken, 185 Cheesecake Shake, 56
Baked Zoodles and Buttery Garlic Bomb Crispy Earl Grey Hot Chocolate, 53
Cheese, 99 Chicken Thighs, 189 Peanut Butter Fudge
Chorizo-Stuffed Red Chicken and Broccoli Fat Bomb, 212
Peppers, 152 Alfredo, 181 Peppermint Fudge
O
Five-Layer Mexican Chicken and Spinach Fat Bomb, 211
Casserole, 132 Ricotta Crêpes, 182 Ricotta-Almond
Harvest Omelet, 41–42 Chicken Pad Thai, 93–94 Doughnuts, 206
Morning Meatloaf, 47
Pork and Green Bean
Alfredo Casserole, 156
C
Chicken Parmesan and
Zoodles, 176–177
Chicken Ramen Dip, 75
Chorizo-Stuffed Red
Peppers, 152
Cinnamon, 30
W
Pork Rind Nachos, 66 Chili-Lime Drumsticks, 191 Butter-Cinnamon Coffee, 54
Porky Pig Dinner Frittata, 158 Creamy Red Pepper–Stuffed Cinnamon Toast
Shrimp Tacos with Chicken Breasts, 178–179 Pork Rinds, 31
Avocado, 121–122 Creamy Sun-Dried Tomato Clean Fifteen, 246
IE
Jack cheese; Mozzarella Spinach Chicken, 172 Mini Coconut Pies, 209
cheese; Parmesan Pulled Buffalo Chicken Salad Coconut flour
cheese; Parmigiano- with Blue Cheese, 173 Lemon-Lavender Ricotta
Reggiano cheese; Ricotta Pumpkin Curry Chicken, 184 Pancakes, 33
cheese; Swiss cheese Red Pepper and Mozzarella– Mini Coconut Pies, 209
pre-cut, 18 Stuffed Chicken Scrambled Cinnamon and
Cheese Bomb Italian Caprese, 174 Cream Cheese Eggs, 40
Meatballs, 129 Simple Coconut-Lemongrass Coconut Green Tea, 52
Cheesy Chicken Parmesan Chicken and Kale, 190 Coconut-Lime Skirt Steak, 138
Meatballs, 187
Index 255
Coconut milk, 18 Creamy Red Pepper–Stuffed Maple–Orange Spice
Pumpkin Curry Chicken, 184 Chicken Breasts, 178–179 Mug Cake, 207
Simple Coconut-Lemongrass Mascarpone Cream Cheese– Mascarpone Cream Cheese–
Chicken and Kale, 190 Filled Strawberries, 203 Filled Strawberries, 203
Strawberry-Sage Morning Meatloaf, 47 Meyer Lemon Custard, 201
Smoothie, 58 No-Bake Pumpkin Pie Mug Mini Coconut Pies, 209
Coconut oil, 19, 25 Cheesecake, 208 Mixed Berry and Sage
Coconut-Lime Skirt Pork and Green Bean Fruit Salad, 198
Steak, 138 Alfredo Casserole, 156 No-Bake Pumpkin Pie Mug
Cod Roasted Pesto Pepper Cheesecake, 208
Baked Lemon Butter and Poppers, 79 Peanut Butter–Avocado
Thyme Cod, 106 Rosemary Quiche, 44 Fat Bombs, 213
Lemon Parmesan–Crusted Scrambled Cinnamon and Peanut Butter Fudge
Fish Sticks, 109 Cream Cheese Eggs, 40 Fat Bomb, 212
PY
Coffee Creamed Spinach, Artichokes, Peppermint Fudge
Butter-Cinnamon Coffee, 54 and Red Pepper, 91 Fat Bomb, 211
Frozen Coffee Shake, 55 Creamy Crab Dip, 76 Ricotta-Almond
Coffee-Rubbed Tuna Steak, 107 Creamy Dill Deviled Eggs, 78 Doughnuts, 206
Colby cheese Creamy Langostinos Strawberries and
O
Shrimp Tacos with Normandy, 115 Cream Cake, 210
Avocado, 121–122 Creamy Red Pepper–Stuffed Strawberry-Lime Sorbet, 200
Condiments Chicken Breasts, 178–179 Sugar-Free Vanilla Bean
Golden Ghee, 224
Golden Taco Seasoning, 217
Homemade Champagne
Creamy Sun-Dried Tomato
C
Creamy Seafood Chowder, 112
D
Cajun Crab and Spaghetti Smoothies
Squash, 113 Almond Milk Eggnog, 63
Cajun Snow Crab Boil, 114 Dairy products, organic, Butter-Cinnamon Coffee, 54
Creamy Crab Dip, 76 18, 20, 22 Coconut Green Tea, 52
Cream cheese Deconstructed Egg Roll, 155 Earl Grey Hot Chocolate, 53
R
Bacon-Whiskey Caramelized Deli meat, 18. See also Pastrami Lemon-Mint Ice Cubes, 50
Onion Dip, 77 Desserts Strawberry-Lime Water, 51
Chicken Ramen Dip, 75 Blackberry and Sage
E
Chocolate-Raspberry Ice Pops, 199
Cheesecake Shake, 56 Frozen Black Forest
Creamed Spinach, Pudding, 204 Earl Grey Hot Chocolate, 53
Artichokes, and Frozen Pumpkin Spice Eggs, free-range
Red Pepper, 91 Latte, 205 Almond Milk Eggnog, 63
Creamy Crab Dip, 76 Lemon Curd Tarts, 202 Bacon and Leek Dinner
Frittata, 162
256 Index
Bacon and Onion–Wrapped
Meatballs, 128 F Food allergies and
intolerances, 15
Baked Zoodles and Fats, 13 Foods
Cheese, 99 stocking up on healthy, 19 to avoid, 22–23
The Best Fried Eggs Fennel to enjoy, 20–21
You’ll Ever Eat, 36 Baked Haddock, Sausage, sticking to real, 19
Breakfast Tacos, 45 and Sage, 104–105 4-Week Meal Plan, 238–245
Cajun Cauliflower and Fish and Shellfish, 20 Fresh-Cut Herbs and
Egg Hash, 39 Bacon Unwrapped Butter Zoodles, 98
Chicken Pad Thai, 93–94 Scallops, 118 Frittata
Creamy Dill Deviled Eggs, 78 Bacon-Wrapped Tilapia, 108 Bacon and Leek Dinner
Everything Pretzels, 70–71 Baked Haddock, Sausage, Frittata, 162
Garlic and Thyme and Sage, 104–105 Porky Pig Dinner Frittata, 158
Baked Egg, 35 Baked Lemon Butter and Frozen Black Forest
PY
Harvest Omelet, 41–42 Thyme Cod, 106 Pudding, 204
Lemon Curd Tarts, 202 Cajun Crab and Spaghetti Frozen Coffee Shake, 55
Lemon-Lavender Ricotta Squash, 113 Frozen Pumpkin Spice
Pancakes, 33 Cajun Snow Crab Boil, 114 Latte, 205
Meyer Lemon Custard, 201 Coffee-Rubbed Tuna Fruits, 21, 23. See also
O
Mini Coconut Pies, 209 Steak, 107 specific by name
Mini Mozzarella Sticks, 72 Creamy Crab Dip, 76 Dirty Dozen and Clean
Morning Meatloaf, 47 Creamy Langostinos Fifteen, 246
Omelet with Asparagus
and Spring Onions, 43
Porky Pig Dinner Frittata, 158
C
Normandy, 115
Creamy Seafood
Chowder, 112
Garlic and Thyme Skillet
G
W
Rosemary Quiche, 44 Garlic
Sage Sausage Scotch Salmon, 102 Garlic and Thyme
Eggs, 153 Lemon Cream Zoodles with Baked Egg, 35
Sausage and Sage Meatloaf Sweet Maine Lobster, 116 Garlicky Marinade, 229
IE
with Orange Zest, 154 Lemon-Dill Tuna Salad, 111 Garlic Pesto Gnocchi, 86–87
Scrambled Cinnamon and Lemon Parmesan–Crusted Garlic-Thyme Beef
Cream Cheese Eggs, 40 Fish Sticks, 109 Fondue, 126
EV
Spicy Pulled Pork Eggs Saffron Tomato Shrimp, 119 Perfect Roasted Garlic, 89
Benedict, 37–38 Saturday Garlic Shrimp, 120 Roasted Garlic and
Strawberries and Shrimp Tacos with Shallot Butter, 225
Cream Cake, 210 Avocado, 121–122 Roasted Garlic Cream, 231
Sweet Angel Eggs, 34 Spicy Lobster Salad, 117 Saturday Garlic Shrimp, 120
R
Veggie Fried Beef, 127 Spicy Sriracha Shrimp, 123 Slow Cooker Lemon-
Electrolytes, keeping up, 17 Spicy Stuffed Salmon Rosemary Chicken, 192
Epilepsy, 12 Florentine, 103 Garlic and Thyme Baked Egg, 35
Everyday Meat Rub, 218 White Anchovy and Lemon Genoa salami
Everything Pretzels, 70–71 Arugula Salad, 110 Mini Salami and Cheese
Five-Layer Mexican Pizzas, 74
Casserole, 132 Ghee, 9, 19, 25, 27. See also
Flank Steak Pizzaiola Golden Ghee
Pinwheels, 141 Ginger-Basil Avocado
Fondue, Garlic-Thyme Beef, 126 Smoothie, 60
Index 257
Goat cheese Lemon-Garlic Chicken Golden Taco Seasoning, 217
Roasted Pesto Pepper and Green Beans with Breakfast Tacos, 45
Poppers, 79 Caramelized Onions, 175 Five-Layer Mexican
Roasted Tomato and Lemon-Lavender Ricotta Casserole, 132
Goat Cheese, 81 Pancakes, 33 Gouda cheese
Golden Ghee, 224 Lemon-Ricotta Zoodles, 97 Prosciutto-Wrapped
Aglio e Olio Zoodles, 96 Maple–Orange Spice Smoked Gouda and
Bacon-Mustard Glaze, 233 Mug Cake, 207 Spinach Chicken, 172
Bacon Unwrapped Mini Coconut Pies, 209 Green beans
Scallops, 118 Morning Meatloaf, 47 Lemon-Garlic Chicken
Bacon-Wrapped Tilapia, 108 Omelet with Asparagus and Green Beans with
Baked Zoodles and and Spring Onions, 43 Caramelized Onions, 175
Cheese, 99 Peanut Butter–Avocado Pork and Green Bean
The Best Fried Eggs Fat Bombs, 213 Alfredo Casserole, 156
PY
You’ll Ever Eat, 36 Peanut Butter Fudge Roasted Pork Chops and
Breakfast Tacos, 45 Fat Bomb, 212 Garlic Green Beans, 166
Buttery Garlic Bomb Crispy Peppermint Fudge Spicy Buttered Beans, 90
Chicken Thighs, 189 Fat Bomb, 211 Ground beef
Cajun Crab and Spaghetti Perfect Roasted Garlic, 89 Bacon and Onion–Wrapped
O
Squash, 113 Pork and Green Bean Meatballs, 128
Cajun Snow Crab Boil, 114 Alfredo Casserole, 156 Cheese Bomb Italian
Cauliflower Risotto, 92 Pork-Stuffed Banana Meatballs, 129
Chicken and Broccoli
Alfredo, 181
Chocolate-Coated Bacon, 163
Peppers, 151
C
Pumpkin Curry Chicken, 184
Ricotta-Almond
Five-Layer Mexican
Casserole, 132
Meatball Parmesan Spaghetti
W
Creamed Spinach, Doughnuts, 206 Squash, 134–135
Artichokes, and Roasted Garlic and Meatzza, 130
Red Pepper, 91 Shallot Butter, 225 Philly Cheesesteak
Creamy Langostinos Rosemary-Chili–Crusted Meatloaf, 131
IE
258 Index
Pork and Green Bean
Alfredo Casserole, 156
Creamed Spinach,
Artichokes, and I
Pork-Stuffed Banana Red Pepper, 91 Ingredient lists, checking, 18
Peppers, 151 Creamy Langostinos Italian Dressing, 227
Sage Sausage Scotch Normandy, 115 Garlicky Marinade, 229
Eggs, 153 Creamy Seafood Herb-Marinated Sirloin
Swedish Meatballs, 133 Chowder, 112 Roast, 144
Gruyère cheese Earl Grey Hot Chocolate, 53
Three-Cheese Chicken
Cordon Bleu, 180
Frozen Black Forest
Pudding, 204 J
Frozen Coffee Shake, 55 Jalapeño peppers
Pork Rind Nachos, 66
H
Frozen Pumpkin Spice
Latte, 205 Jerk Bacon, 46
Haddock Garlic and Thyme
PY
Baked Haddock, Sausage,
and Sage, 104–105
Baked Egg, 35
Lemon Cream Zoodles with K
Ham Sweet Maine Lobster, 116 Kale
Rosemary Quiche, 44 Mexican Chocolate Sausage and Kale
Three-Cheese Chicken Smoothie, 61 Cream Soup, 150
O
Cordon Bleu, 180 No-Bake Pumpkin Pie Mug Simple Coconut-Lemongrass
Hamburgers, frozen, 18 Cheesecake, 208 Chicken and Kale, 190
Harvest Omelet, 41–42 Peanut Butter Fudge Kebabs, Tri-Tip Ginger-Lime
Havarti cheese
Omelet with Asparagus
and Spring Onions, 43
C
Fat Bomb, 212
Peppermint Fudge
Fat Bomb, 211
Steak, with Mushrooms
and Red Peppers, 146
Ketoacidosis, 13
Keto flu, 16
W
Tuscan Spinach and Havarti– Pork and Green Bean
Stuffed Pork Loin, 169 Alfredo Casserole, 156 Ketogenic diet
Heavy whipping cream. Rosemary Quiche, 44 benefits of, 8
See also Whipped Cream Sausage and Kale guidelines for, 16–17
IE
Avocado-Mint Sauce, 230 Cream Soup, 150 keeping costs down, 24–26
Bacon and Leek Dinner Sausage and Sage Meatloaf learning about, 8
Frittata, 162 with Orange Zest, 154 as lifestyle change, 8
EV
Index 259
L Lettuce. See also
Romaine lettuce
Meatball Parmesan Spaghetti
Squash, 134–135
Lactose intolerance, 15 Five-Layer Mexican Swedish Meatballs, 133
Lamb, 20 Casserole, 132 Meatloaf
Pan-Seared Rosemary-Mint Lime (juice and zest) Buffalo Chicken Meatloaf
Lamb Lollipops, 147 Avocado-Mint Sauce, 230 Stuffed with Blue
Langostinos Chicken Pad Thai, 93–94 Cheese, 186
Creamy Langostinos Chili-Lime Marinade, 228 Philly Cheesesteak
Normandy, 115 Coconut-Lime Skirt Meatloaf, 131
Creamy Seafood Steak, 138 Sausage and Sage Meatloaf
Chowder, 112 Strawberry-Lime Sorbet, 200 with Orange Zest, 154
Lavender, Lemon, Ricotta Strawberry-Lime Water, 51 Meatzza, 130
Pancakes, 33 Tri-Tip Ginger-Lime Steak Mexican cheese
Lemon (juice and zest). Kebabs with Mushrooms Breakfast Tacos, 45
PY
See also Meyer lemon and Red Peppers, 146 Mexican Chocolate
Baked Lemon Butter and Lobster Smoothie, 61
Thyme Cod, 106 Lemon Cream Zoodles with Mexican chorizo
Cauliflower Risotto, 92 Sweet Maine Lobster, 116 Chorizo-Stuffed Red
Lemon-Caper Pork Spicy Lobster Salad, 117 Peppers, 152
O
Florentine, 168 Porky Pig Dinner Frittata, 158
Lemon Cream Zoodles with
M
Meyer lemon
Sweet Maine Lobster, 116 Lemon-Lavender Ricotta
Lemon Curd Tarts, 202
Lemon-Dill Tartar Sauce, 226
Lemon-Dill Tuna Salad, 111
Lemon-Garlic Chicken
Macadamia nuts, Salted
C
Chocolate and, Smoothie, 62
Macros, 11, 13, 16
Pancakes, 33
Meyer Lemon Custard, 201
Mini Coconut Pies, 209
W
calculation of percentages, 14 Mini Mozzarella Sticks, 72
and Green Beans with sticking to your, 17 Mini Salami and Cheese
Caramelized Onions, 175 Maldon sea salt, 25 Pizzas, 74
Lemon-Lavender Ricotta Mandarin orange Mint
IE
260 Index
Blue Cheese Buffalo Onions Roasted Pork Chops and
Chicken Balls, 188 Bacon and Onion–Wrapped Garlic Green Beans, 166
Cheese Bomb Italian Meatballs, 128 Three-Cheese Chicken
Meatballs, 129 Bacon-Whiskey Caramelized Cordon Bleu, 180
Cheesy Chicken Parmesan Onion Dip, 77 Tuscan Spinach and Havarti–
Meatballs, 187 Omelet with Asparagus Stuffed Pork Loin, 169
Chicken Parmesan and and Spring Onions, 43 Walnut-Crusted Pork
Zoodles, 176–177 Organic, defined, 9 Chops, 164
Everything Pretzels, 70–71 Organic, grass-fed, and Parmigiano-Reggiano cheese
Garlic Pesto Gnocchi, 86–87 free-range, 19 Flank Steak Pizzaiola
Meatball Parmesan Spaghetti Pinwheels, 141
P
Squash, 134–135 Pastrami
Meatzza, 130 Cajun Cauliflower and
Mini Mozzarella Sticks, 72 Paleo diet, versus Egg Hash, 39
PY
Mini Salami and Cheese ketogenic diet, 15 Peanut butter, 18
Pizzas, 74 Pancetta Chicken Pad Thai, 93–94
Mozzarella Crust Pizza, 73 Sausage and Kale Chocolate–Peanut Butter
Pork-Stuffed Banana Cream Soup, 150 Smoothie, 57
Peppers, 151 Pan-Seared Rosemary-Mint Peanut Butter–Avocado
O
Red Pepper and Mozzarella– Lamb Lollipops, 147 Fat Bombs, 213
Stuffed Chicken Parkinson’s disease, 12 Peanut Butter Fudge
Caprese, 174 Parmesan cheese Fat Bomb, 212
Sausage and Sage Meatloaf
with Orange Zest, 154
Multiple sclerosis, 12
C
Bacon and Onion–Wrapped
Meatballs, 128
Baked Parmesan Chips, 69
Veggie Fried Beef, 127
Peanuts
Chicken Pad Thai, 93–94
W
Mushrooms, Tri-Tip Ginger- Cheese Bomb Italian Pea pods
Lime Steak Kebabs with, Meatballs, 129 Veggie Fried Beef, 127
and Red Peppers, 146 Cheesy Chicken Parmesan Pecorino Romano cheese
MyFitnessPal, 17 Meatballs, 187 Italian Dressing, 227
IE
N
Ricotta Crêpes, 182 Bomb, 211
Chicken Parmesan and Peppers. See Jalapeño peppers
EV
O
Meatzza, 130 Bacon; Ground pork;
Mini Mozzarella Sticks, 72 Ham; Sausage
Oatless Ricotta Oatmeal, 32 Prosciutto-Wrapped Lemon-Caper Pork
Olive oil, 19 Smoked Gouda and Florentine, 168
Omega-3 fatty acids, 19 Spinach Chicken, 172 Roasted Pork Chops and
Omelet with Asparagus Roasted Garlic and Garlic Green Beans, 166
and Spring Onions, 43 Walnut Pesto, 232
Index 261
Pork, free-range (continued)
Slow Cooker Ranch R Roasted Pork Chops and
Garlic Green Beans, 166
Pork Chops, 165 Raspberries Roasted Red Peppers, 235
Spiced Pulled Pork, 167 Chocolate-Raspberry Red Pepper and Mozzarella–
Walnut-Crusted Pork Cheesecake Shake, 56 Stuffed Chicken
Chops, 164 Mixed Berry and Sage Caprese, 174
Pork rinds Fruit Salad, 198 Roasted Tomato and
Buffalo Chicken Meatloaf Recipes, 26 Goat Cheese, 81
Stuffed with Blue Red Pepper and Mozzarella– Romaine lettuce
Cheese, 186 Stuffed Chicken Pulled Buffalo Chicken Salad
Chicken Parmesan and Caprese, 174 with Blue Cheese, 173
Zoodles, 176–177 Rhode Island Red Marinara Rosemary
Cinnamon Toast Sauce, 221–222 Herb-Marinated Sirloin
Pork Rinds, 31 Chicken Parmesan and Roast, 144
PY
Lemon Parmesan–Crusted Zoodles, 176–177 Pan-Seared Rosemary-Mint
Fish Sticks, 109 Flank Steak Pizzaiola Lamb Lollipops, 147
Mini Mozzarella Sticks, 72 Pinwheels, 141 Rosemary-Chili–Crusted
Pork Rind Nachos, 66 Meatball Parmesan Spaghetti New York Strip, 139
Sausage and Sage Meatloaf Squash, 134–135 Rosemary Pesto Cowboy
O
with Orange Zest, 154 Meatzza, 130 Ribeye, 136–137
Sour Cream and Onion Mini Salami and Cheese Rosemary Quiche, 44
Pork Rinds, 67 Pizzas, 74 Slow Cooker Lemon-
Prepared foods, 18
Prosciutto-Wrapped
Smoked Gouda and
Peppers, 151 C
Pork-Stuffed Banana
No-Bake Pumpkin Pie Mug Oatless Ricotta Oatmeal, 32 and Sage, 104–105
Cheesecake, 208 Ricotta-Almond Blackberry and Sage
Pumpkin Curry Chicken, 184 Doughnuts, 206 Ice Pops, 199
Spicy Stuffed Salmon Mixed Berry and Sage
Florentine, 103
Q
Fruit Salad, 198
R
262 Index
Mixed Berry and Sage Scallops, Bacon Unwrapped, 118 Salted Chocolate and
Fruit Salad, 198 Scrambled Cinnamon and Macadamia Nut
Pulled Buffalo Chicken Salad Cream Cheese Eggs, 40 Smoothie, 62
with Blue Cheese, 173 Seasoned Salt, 216 Strawberry-Sage
Salad of Brussels, 85 Seeds, 21, 22 Smoothie, 58
Spicy Lobster Salad, 117 Shakes. See also Drinks; Snacks
White Anchovy and Lemon Smoothies Bacon Mozzarella Sticks, 160
Arugula Salad, 110 Chocolate-Raspberry Bacon-Ranch Quesadilla
Salmon Cheesecake Shake, 56 with Chicken, 159
Garlic and Thyme Skillet Frozen Coffee Shake, 55 Bacon-Whiskey Caramelized
Salmon, 102 Shellfish. See Fish and Shellfish Onion Dip, 77
Spicy Stuffed Salmon Shrimp Baked Cheddar Chips, 68
Florentine, 103 Saffron Tomato Shrimp, 119 Baked Parmesan Chips, 69
Salted Chocolate and Saturday Garlic Shrimp, 120 Black Pepper Bacon Jerky, 161
PY
Macadamia Nut Shrimp Tacos with Buffalo Cauliflower, 80
Smoothie, 62 Avocado, 121–122 Chicken Ramen Dip, 75
Saturday Garlic Shrimp, 120 Spicy Sriracha Shrimp, 123 Chocolate-Coated Bacon, 163
Sauces Sides Creamy Crab Dip, 76
Avocado-Mint Sauce, 230 Bacon-Ranch Broccoli Creamy Dill Deviled Eggs, 78
O
Bacon-Mustard Glaze, 233 Bites, 88 Deconstructed Egg Roll, 155
Buffalo Sauce, 223 Cauliflower Risotto, 92 Everything Pretzels, 70–71
Lemon-Dill Tartar Sauce, 226 Chicken Pad Thai, 93–94 Mini Mozzarella Sticks, 72
Rhode Island Red Marinara
Sauce, 221–222
Roasted Garlic and
C
Creamed Spinach,
Artichokes, and
Red Pepper, 91
Mini Salami and Cheese
Pizzas, 74
Mozzarella Crust Pizza, 73
W
Walnut Pesto, 232 Garlic Pesto Gnocchi, 86–87 Pork Rind Nachos, 66
Roasted Garlic Cream, 231 Perfect Roasted Garlic, 89 Roasted Pesto Pepper
Simple Guacamole, 234 Spicy Buttered Beans, 90 Poppers, 79
Sausage. See also Simple Coconut-Lemongrass Roasted Tomato and
IE
Index 263
South Beach diet, 12 Sugar-free, 18 Sour Cream and Onion
Spaghetti squash Sugar-Free Vanilla Bean Pork Rinds, 67
Cajun Crab and Spaghetti Sweetener, 196 Tangy Ranch Rub, 219
Squash, 113 Almond Milk Eggnog, 63 Swiss cheese
Meatball Parmesan Spaghetti Blackberry and Sage Three-Cheese Chicken
Squash, 134–135 Ice Pops, 199 Cordon Bleu, 180
Spiced Pulled Pork, 167 Chocolate-Coated Bacon, 163
T
Spicy Pulled Pork Eggs Frozen Black Forest
Benedict, 37–38 Pudding, 204
Spicy Buttered Beans, 90 Frozen Coffee Shake, 55 Tangy Ranch Rub, 219
Spicy Lobster Salad, 117 Frozen Pumpkin Spice Bacon-Ranch Broccoli
Spicy Pulled Pork Eggs Latte, 205 Bites, 88
Benedict, 37–38 Homemade Champagne 24-Hour Spicy Beef Stew, 145
Spicy Sriracha Shrimp, 123 Ketchup, 220 Tea bags
PY
Spicy Stuffed Salmon Lemon Curd Tarts, 202 Coconut Green Tea, 52
Florentine, 103 Lemon-Lavender Ricotta Earl Grey Hot Chocolate, 53
Spinach Pancakes, 33 Three-Cheese Chicken
Chicken and Spinach Maple–Orange Spice Cordon Bleu, 180
Ricotta Crêpes, 182 Mug Cake, 207 Thyme
O
Crisp Bacon and Blue Mascarpone Cream Cheese– Garlic and Thyme
Cheese Zoodles, 95 Filled Strawberries, 203 Baked Egg, 35
Lemon-Caper Pork Meyer Lemon Custard, 201 Garlic and Thyme Skillet
Florentine, 168
Prosciutto-Wrapped
Smoked Gouda and
C
Mini Coconut Pies, 209
Mixed Berry and Sage
Fruit Salad, 198
Salmon, 102
Garlic-Thyme Beef
Fondue, 126
W
Spinach Chicken, 172 No-Bake Pumpkin Pie Mug Tilapia
Spicy Stuffed Salmon Cheesecake, 208 Bacon-Wrapped Tilapia, 108
Florentine, 103 Peanut Butter–Avocado Lemon Parmesan–Crusted
Tuscan Spinach and Havarti– Fat Bombs, 213 Fish Sticks, 109
IE
Stuffed Pork Loin, 169 Peanut Butter Fudge Tin Star Foods, 27
Squash. See Spaghetti squash Fat Bomb, 212 Toasted Cinnamon-Vanilla-
Sriracha Peppermint Fudge Coconut Cereal, 30
EV
Mascarpone Cream Cheese– Strawberry-Lime Sorbet, 200 Chicken and Sausage, 183
Filled Strawberries, 203 Strawberry-Sage Five-Layer Mexican
Mixed Berry and Sage Smoothie, 58 Casserole, 132
Fruit Salad, 198 Sweet Angel Eggs, 34 Garlic Pesto Gnocchi, 86–87
Strawberries and Whipped Cream, 197 Homemade Champagne
Cream Cake, 210 Swedish Meatballs, 133 Ketchup, 220
Strawberry-Lime Sorbet, 200 Sweet Angel Eggs, 34 Pork Rind Nachos, 66
Strawberry-Lime Water, 51 Sweet cream buttermilk powder Rhode Island Red Marinara
Strawberry-Sage Slow Cooker Ranch Sauce, 221–222
Smoothie, 58 Pork Chops, 165
264 Index
Roasted Tomato and
Goat Cheese, 81 W Z
Saffron Tomato Shrimp, 119 Walnuts Zoodles
Spicy Stuffed Salmon Roasted Garlic and Aglio e Olio Zoodles, 96
Florentine, 103 Walnut Pesto, 232 Baked Zoodles and
24-Hour Spicy Beef Stew, 145 Toasted Cinnamon-Vanilla- Cheese, 99
Tomato sauce, 18 Coconut Cereal, 30 Chicken Parmesan and
Mozzarella Crust Pizza, 73 Walnut-Crusted Pork Zoodles, 176–177
Torani, 196 Chops, 164 Crisp Bacon and Blue
Tracking, 17 Water, drinking, 17 Cheese Zoodles, 95
Tri-Tip Ginger-Lime Steak Whey protein powder, 18 Fresh-Cut Herbs and
Kebabs with Mushrooms Chocolate-Covered Butter Zoodles, 98
and Red Peppers, 146 Strawberry Smoothie, 59 Lemon Cream Zoodles with
Tuna Chocolate–Peanut Butter Sweet Maine Lobster, 116
PY
Coffee-Rubbed Tuna Smoothie, 57 Lemon-Ricotta Zoodles, 97
Steak, 107 Chocolate-Raspberry Zucchini
Lemon-Dill Tuna Salad, 111 Cheesecake Shake, 56 Aglio e Olio Zoodles, 96
24-Hour Spicy Beef Stew, 145 Ginger-Basil Avocado Chicken Pad Thai, 93–94
Smoothie, 60 Chicken Parmesan and
O
Mexican Chocolate Zoodles, 176–177
V Smoothie, 61
Salted Chocolate and
Crisp Bacon and Blue
Cheese Zoodles, 95
Vacuum sealer, 25
Vegetables, 21, 23. See also
specific by name
Dirty Dozen and Clean
C
Macadamia Nut
Smoothie, 62
Whipped Cream, 197. See also
Heavy whipping cream
Fresh-Cut Herb and
Butter Zoodles, 98
Lemon Cream Zoodles with
Sweet Maine Lobster, 116
W
Fifteen, 246
Veggie Fried Beef, 127 Almond Milk Eggnog, 63 Lemon-Ricotta Zoodles, 97
Frozen Coffee Shake, 55
Strawberries and
IE
Index 265
About the Author
Amanda C. Hughes is a ketogenic chef based in New England with
nearly a decade of experience in developing and cooking popular
low-carb and paleo recipes. Her ketogenic food adventure blog,
WickedStuffed.com, has been described as “life-saving,” “hilarious,”
“delicious,” and “nonsense free” by the hundreds of thousands of
keto-loving home chefs who loyally follow her.
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