KETOGENIC DIET

DELICIOUS LOW CARB, HIGH FAT

KETOGENIC RECIPES FOR ULTIMATE WEIGHT
LOSS AND ENERGY

Sky Pankhurst
Limitless Sky Publishing
All rights reserved. No part of this book may be reproduced in any form or by any
electronic or mechanical means including information storage and retrieval systems –
except in the case of brief quotations in articles or reviews – without the permission in
writing from its publisher, Sky Pankhurst

All brand names and product names used in this book are trademarks, registered
trademarks, or trade names of their respective holders. I am not associated with any
product or vendor in this book.

Published By Limitless Sky Publishing

 INTRODUCTION
Thank you for downloading this book!

If you follow The Ketogenic diet, you will already know that it is not only a diet, but a
game changing way of life.

Unfortunately many people get scared off by myths and misguided warnings, without
realizing that the Keto diet is backed by extensive science.

We are told all our lives that fat is an horrific food that leads to obesity. During the
Second World War my English grandparents made sure that their growing boys got
plenty of fat on their meat portions. One of their rhymes was an old English one: Jack
Sprat would eat no fat his wife would eat no lean so between them they licked the
platter clean!

So I am glad you are not among the many that have been too wary to give the Ketogenic
diet a real go, because now I get the opportunity to share all these mouth-watering and
exciting, low carb Ketogenic recipes with you!
Contents
KETOGENIC DIET
DELICIOUS LOW CARB, HIGH FAT KETOGENIC RECIPES FOR ULTIMATE WEIGHT LOSS AND
ENERGY
INTRODUCTION
BENEFITS OF THE KETOGENIC DIET
BREAKFASTS
WONDERFUL ONE SKILLET BACON AND EGGS
BRILLAINTLY BASIC CHEESE AND ONION BREAKFAST QUICHE
PERFECT PANCAKES
SUCCULENT STRAWBERRY AND SAGE SHAKE
PUMPED UP PEPPERMINT SHAKE
RAD RADISH SCRAMBLE
HAPPY HAZELNUT AND MAGICAL MOCHA CEREAL
LUNCH AND DINNER
LUSH LOW CARB PUMPKIN PANCAKES
CRAZY COCONUT SHRIMP
LOVELY LOW CARB CAULIFLOWER CRUST PIZZA
BRILLIANT BACON, AMAZING AVOCADO AND CHILL CHCKEN SANDWICH WITH SUN DRIED
TOMATO BASIL MAYO
MAGNIFCICIENT MIXED GREENS SALAD
FILLING CREAM OF BROCOLII SOUP
GORGEOUSLY CHEESY CHICKEN CASSEROLE

SUPER SPICY SPARE RIBS

HEARTY CHICKEN POT PIE
UNBELIVEABLE ROASTED CAJUN CHICKEN AND CREAMY SPAGHETTI SQUASH
SUPER SWEET PEA CRAZY COCONUT HASH
CREATIVE CAULIFLOWER CHEESY BREADSTCIKS
DROOL WORTHY DEEP FRIED CHEESE
MEGA MEATLOAF
MINTY ASPARAGUS AND RAD RADISH SALAD
DESSERT
CHEERFUL CHERRY CHOCOLATE CHUNK DONUTS
MESMERISING MINT PUDDING
SENSUAL WHIPPED COCONUT CREAM WITH BERRIES
LUSH LEMON CURD
AWESOME ALMOND AND PERFECT PISTACHIO FAT BOMBS
LIME LOVERS TART
CRAZY DELICIOUS COCONUT OIL CANDY
OTHER BOOKS BY SKY PANKHURST
BENEFITS OF THE KETOGENIC DIET

The basic principle of the Keto diet is that by lowering the intake of carbs, your body is
induced into a state known as ketosis. Ketosis is a completely natural process the body
initiates to help you survive when food intake is low. During this state, you
produce ketones. ketones are produced from the breakdown of fats in the liver.
To put this in context, the end goal of a properly maintained keto diet is to force your
body into this metabolic state. The crucial point to understand is that you do not do this
through starvation of calories, but through starvation of carbohydrates. Two very
different things.
Your bodies are extremely adaptive to what you put into it.

When you overload it with fats and take away carbohydrates, it will begin to burn
ketones as the main energy source.

This leads to a whole lot of awesomeness, such as:

Improved cholesterol
Improved focus and energy
Improved blood sugar
Increase in weight loss as the body is burning fat as its primary fuel source, and limiting
carbohydrates tends to decrease overall caloric intake
Decrease in hunger due to satiety provided by fats and proteins as well as increased
vegetable intake
More stamina
BREAKFASTS
 WONDERFUL ONE SKILLET BACON AND EGGS

This is a breakfast or brunch for 4 people. So feel free to change the amounts to suit
yourself and your needs

INGREDIENTS:

tablespoon butter
8 slices meaty bacon with fat (known as rashers)
1 carrot, peeled into thin strips
½ cup chopped broccoli or cauliflower
½ cup finely chopped celery
½ large white onion, chopped into small pieces
4 large organic eggs
½ cup shredded cheese

DIRECTIONS:

Firstly, carefully slice the bacon across the grain into small strips.
Melt the butter in a large skillet over medium heat and add the vegetables and bacon.
Stirring often, sauté the bacon and vegetables in the butter for about 20 minutes, until the
bacon starts to crisp on the edges and the vegetables begin to caramelize.
Spread the mixture over the skillet evenly, and then make a well in each quarter section.
Break one egg into each well.
Continue cooking until the eggs are almost done.
If you do not mind cooked yolks, just put a lid over the skillet and let the eggs steam
until cooked through. (I like my yolks runny, so I let the whites cook enough until I can
turn the eggs over and quickly finish the whites, leaving the yolk still liquidy.)
When the eggs are almost done, sprinkle the cheese over the top and cook for a little
longer.
Serve hot.
 BRILLAINTLY BASIC CHEESE AND ONION BREAKFAST
QUICHE
This quiche can be used on the second day if kept in the fridge.

INGREDIENTS:

5-6 cups shredded cheese, divided in half

2 tablespoons butter plus more for greasing pans
1 large white onion, finely chopped
12 large eggs,
2 cups heavy cream
1 tsp salt
1 tsp ground black pepper
2 tsp dried thyme

DIRECTONS:

Start by preheating your oven to 350 degrees.

Then, in a separate skillet, add the butter and melt over medium-low heat.
Add the vegetables and sauté until onions are translucent and soft.

Remove from heat and cool.

Butter two 10 inch quiche pans or deep pie pans.

Put 2 cups of shredded cheese in bottom of each buttered pan.
Add 1/2 of cooled vegetable mixture to each pan in an even layer over cheese.
Crack 12 eggs and pour into a large mixing bowl.

Add the cream and spices, and whisk together until well mixed and frothy.
Pour 1/2 mixture over each pan of cheese and veggies, then use a fork distribute cheese
and vegetables into egg and cream mixture.

Slide quiche pans into oven, leaving an inch of space between pans.
Bake for about 20-25 minutes or until set and puffy and slightly golden in the center.

You can also use a knife to insert into middle of one of the quiches, and if it comes out
clean, they are done.

Serve immediately, or cool and refrigerate or freeze.

 PERFECT PANCAKES
This is a lovely recipe from my English Grandmother who adds a little note: makes a
lovely snack for late evening when folk are feeling peckish!

INGREDIENTS:

2 oz cream cheese
2 eggs
½ tsp cinnamon
1 tbsp coconut flour
1/2 to 1 sachet of stevia

DIRECTIONS:

Blend all of the ingredients together until smooth.

Heat up a non-stick pan or skillet with butter or coconut oil on medium-high.
Make them just like you would normal pancakes.
Try to cook it most of the way on one side and then flip!
Top with butter and/or a sugar-free maple syrup
 SUCCULENT STRAWBERRY AND SAGE SHAKE

INGREDIENTS:

1 cup unsweetened coconut milk

5 frozen strawberries
2 tbsp heavy cream
1 fresh sage leaf
1 tbsp sugar free vanilla syrup

DIRECTIONS:

Blend together until smooth and creamy.

 PUMPED UP PEPPERMINT SHAKE

INGREDIENTS:

1 cup cashew milk

1 scoop chocolate whey protein powder,
1/4 tsp mint extract,
a handful of spinach and ice.

DIRECTIONS

Blend together until smooth and creamy

 RAD RADISH SCRAMBLE

INGREDIENTS:

8 Oz Flank Steak
6 Oz. Radishes
2 Oz Cubetti Pancetta
4 Oz Cheddar Cheese
4 Eggs
Salt and Pepper to taste

DIRECTIONS:

Preheat oven to 450 degrees

Start by pan frying the flank steak for 3 minutes, flipping after 1.5 minutes and then set
aside
Wash the radishes, then cut the ends and quarter
Pan fry the radishes and pancetta in a cast iron skillet or other pan capable of going in
the oven at 450, cook them for about 6 minutes or until the radishes turn golden brown
Slice the flank steak and add into the pan
Add the cheese and break the eggs into the mixture, season to taste and cook for a minute
to set the bottom of the pan
Transfer to the oven and cook for 8 minutes, broiling for an additional 4 minutes or until
the eggs are set to the desired level
 HAPPY HAZELNUT AND MAGICAL MOCHA CEREAL

INGREDIENTS:

1/2 cup golden flax seed meal

1/4 cup hazelnut meal
1/4 cup hulled hemp seeds
1 tablespoon unsweetened cocoa powder
3 packets Stevia in the Raw
1 tablespoon ground cinnamon
1/2 cup brewed coffee, cold
1 tablespoon butter

DIRECTIONS:

Preheat oven to 300F degrees.

Combine all of the dry ingredients into a food processor. Pulse until incorporated.
Add butter and coffee, blend until a doughy-batter forms (about 30 seconds).
Spread onto a parchment-lined baking sheet.
Bake for 15 minutes and then drop your temp to 250 and bake another 15 minutes.
Remove pan from the oven and cut into bite-sized squares,
Turn off oven. Put pan back in and let it sit for an hour to an hour and a half until crispy.
Cool completely before eating.
LUNCH AND DINNER
 LUSH LOW CARB PUMPKIN PANCAKES

INGREDIENTS:

For the pumpkin butter

1/2 tbsp 100% pumpkin
3 tbsp butter (unsalted)
1/16 tsp stevia in the raw
For the pancakes
2oz cream cheese
2 eggs
2 tbsp coconut flour
1/4 tbsp pumpkin pie spice

DIRECTIONS:

Starting with the pumpkin butter, mix together butter and pumpkin and microwave for 10
second intervals until smooth. Once smooth and hot, add Stevia to taste. Blend together
cream cheese, eggs, coconut flour and pumpkin pie spice.
Heat a non-stick pan to medium and add a tablespoon of butter
As soon as the butter begins to brown, add half your pancake batter
Once you see bubbles popping up through the pancake, it is your cue to flip.
The pancake should be mostly cooked at this point.
Cook for another 30-60 seconds, remove from pan and add to a plate.
Top both pancakes with pumpkin butter and a knob of butter. Enjoy!
 CRAZY COCONUT SHRIMP

INGREDIENTS:

Shrimp
12 Large Shrimp
30 g Shredded Coconut
15 g Flaked Coconut
90 g Mayo (6 Tablespoons)
45 g Unsweetened Coconut Milk (3 Tablespoons)
1 egg yolk

Dip
60 g Mayo (4 Tablespoons)
10 ml Chili Garlic Sauce (2 tsp)
5 ml Unsweetened Lime Juice (1 tsp)

DIRECTIONS
Thaw and dry the shrimp
Mix together the rest of the shrimp ingredients
Coat the shrimp in the mixture
Drop the shrimp into the fryer and cook until golden brown
Mix the dip ingredients together
Serve!
 LOVELY LOW CARB CAULIFLOWER CRUST PIZZA

INGREDIENTS:

Non-stick spray
2 1/2 cups cauliflower, grated (about 1/2 a large head)
1 large egg, lightly beaten
1 1/4 cups shredded part-skim mozzarella cheese
2 tablespoons grated parmesan cheese
Kosher salt and freshly ground black pepper
1/4 cup tomato sauce
1 cup grape tomatoes, sliced in half
2 cloves garlic, sliced
1/4 teaspoon crushed red pepper flakes
Fresh basil leaves, optional

DIRECTIONS:

First off, line a rimmed baking sheet with parchment paper and then preheat oven to
425ºF.
Next, grate the cauliflower using a box grater until you have two cups of cauliflower
crumbles. Place in a large bowl and microwave for about 7 minutes. Remove from the
microwave and let cool.
Mix in the egg, one cup mozzarella, parmesan cheese, and salt and pepper. Once
combined, pat into a 10-inch round on the prepared pizza pan. Spray lightly with
nonstick spray and bake for 10 to 15 minutes, or until golden.
Top the pizza with the sauce, 1/4 cup mozzarella, grape tomatoes, garlic, and red
pepper flakes. Bake in the oven until melted and bubbly, another 10 minutes. Top with
basil before serving.
 BRILLIANT BACON, AMAZING AVOCADO AND CHILL
CHCKEN SANDWICH WITH SUN DRIED TOMATO BASIL
MAYO

INGREDIENTS:

1lb chicken breasts (about 2 large ones or 4 small ones,) pounded to an even thickness
garlic salt and pepper
4 slices bacon, cooked
1 avocado, sliced
4 slices provolone or mozzarella cheese
4 buns
For the Sun Dried Tomato-Basil Mayo:
1/2 cup mayonnaise
1/4 cup sun dried tomatoes packed in oil
6 large leaves fresh basil
2 teaspoons fresh lemon juice
salt and pepper

DIRECTIONS:

Begin by combing ingredients for the Sun Dried Tomato-Basil Mayo in a food
processor or blender then process until desired texture is reached, scraping down sides
as needed. Set aside
Preheat your grill over medium-high heat.
Cut large chicken breasts in half then mist with extra virgin olive oil or non-stick spray
and season both sides generously with garlic salt and pepper. Grill on first side for 3
minutes with the lid down, then flip and grill for an additional minute. Add a slice of
cheese on top of each piece of chicken then close grill lid and grill for 2 more minutes
or until the chicken is cooked through.
Remove to a plate then let rest for 2-3 minutes while you lightly grill the buns.
Place cheese-covered chicken on top of grilled buns then top with avocado slices,bacon
slices, and then smear the top buns with Sun Dried Tomato-Basil Mayo before serving.
 MAGNIFCICIENT MIXED GREENS SALAD

INGREDIENTS:

2 oz. Mixed Greens

3 tbsp. Pine Nuts, roasted
2 tbsp. 5 Minute Keto Raspberry Vinaigrette
2 tbsp. Shaved Parmesan
2 slices Bacon
Salt and Pepper to taste

DIRECTIONS:

First, cook bacon until its nice and crispy

Measure out your greens and set in a container that can be shaken.
Then proceed to crumble bacon, then add the rest of the ingredients to the greens.
Shake the container with a lid on to distribute the dressing and contents evenly.
Enjoy!
 FILLING CREAM OF BROCOLII SOUP

INGREDIENTS:

Broccoli, 400g
Cheddar, grated, 50g
Cooking cream, min. 35% fat, 200ml
Chicken stock, 1 liter
Butter, 30g
Onion, small, 1
Curry, hot or medium, 1 tbsp
Salt and pepper to taste

DIRECTIONS:

Melt the butter in a medium to large pot and cook the chopped onion until golden.
Next, add the chicken broth and bring to simmer over medium heat.
Add the broccoli chopped in small stems, salt and pepper to taste, a tablespoon of
curry, and to the simmer again
Simmer for about 15-20 minutes or until the broccoli is tender. Actual time depends on
how large the broccoli pieces are.
Pull the pot aside on the stove and either use an immersion blender to blend well
Return the blended liquid into the pot, add the cream and grated cheddar, a bit at a time
so it will not clump.
Mix well and serve hot, garnished with fresh parsley leaves if you wish.
Garnish with a sprinkle of curry powder and a little cream.
 GORGEOUSLY CHEESY CHICKEN CASSEROLE

INGREDIENTS:

8 Chicken breasts
1 Cup Sour Cream
8 oz Cheese
4 oz Diced Green Chiles
4 tsp Taco Seasoning
16 oz Green Salsa
4 Stalks Green Onions

DIRECTIONS:

Cut the chicken breasts into chunks

Cook the chicken breasts in a pan, if your pan isn't big enough, do it in batches
Once the chicken is cooked, drain the excess liquid, in my case I just used the lid of the
wok to get most of the liquid out
Add taco seasoning to the cooked chicken breasts
Transfer the chicken into a greased pan
Mix sour cream, chiles and salsa together and pour over chicken
Cook for 25 minutes at 350 degrees
Shred the cheese while the chicken is cooking
Once the chicken is done, remove and cover in cheese and cook for 5 minutes longer
Let cool, cut into pieces, transfer to tupperware and garnish with green onions
 SUPER SPICY SPARE RIBS

INGREDIENST:

1.8kg pork spare ribs, or beef ribs

1 tablespoon paprika
2 teaspoons chili powder
¾ teaspoon salt
½ teaspoon dry mustard
¼ teaspoon garlic powder
⅛ teaspoon freshly ground black pepper

DIRECTIONS:

Preheat the oven to 230°C/gas 8.

Place a single layer of ribs, meaty side down, in shallow roasting tin.
Roast for 30 minutes, then drain off the fat.
Combine the rest of the ingredients and sprinkle evenly over the ribs.
Turn the oven down to 180°C/gas 4.
Roast the ribs, meaty side up, for a further 30 minutes to 1 hour for pork spare ribs.
Beef ribs will take about 1 to 1½ hours.
 HEARTY CHICKEN POT PIE

INGREDIENTS:

For the pie filling:

2 cups chicken or turkey stock (or broth)
1 cup shredded cooked chicken or turkey
½ cup peeled chopped sweet potato or butternut squash
½ cup chopped kale
1 tsp fresh thyme, chopped
¼ tsp garlic powder
¼ tsp paprika
½ cup sharp cheddar cheese, shredded
¼ tsp xanthan gum (or other thickener)
For the pie crust (makes two 9 inch rounds):
2 cups almond flour
¼ tsp salt
¼ tsp xanthan gum
¼ cup butter
¼ cup finely shredded sharp cheddar cheese
1 egg

DIRECTIONS:

To make the pot pie filling:

In a medium sized pot, simmer the stock, chicken and sweet potato for about 10 minutes,
or until the potatoes are starting to soften. Add the kale, thyme, garlic powder, paprika,
and shredded cheddar and stir until the cheese has melted into the broth. Remove ½ cup
of broth to a small bowl and whisk in the xanthan gum. Add it back to the pan and stir
until combined with the rest of the broth. Remove from the heat and cool slightly.
To make the pie crust:
Combine the dry ingredients together and mix thoroughly. In a medium bowl, mash the
butter and cheese together with a fork until fully combined. Add the dry ingredients to
the bowl and use a fork or pastry cutter to mash it together until fully incorporated into
little pea sized lumps. Add the egg and stir until a dough forms. Divide the crust into 2
balls of equal shape. Freeze one for later use and chill one for ten minutes before rolling
out for your pie.
To assemble the pot pie:
Spoon your filling into an 8 inch pie plate or casserole dish.
Place your dough ball on a sheet of parchment (or wax) paper and cover with another
sheet. Roll out with a rolling pin to a size and shape that will cover the dish you are
using.
Peel off the top layer of the parchment. Then flip the pie crust upside down over the dish
of filling and gently peel off the parchment.
Roll and crimp or press the edges down around the edge of your dish as desired. Be
sure to slash the top a few times with a sharp knife to let steam out while baking. If you
have extra dough, you can also decorate the top with leaves or other shapes as shown.
Bake the pie on the bottom rack of the oven at 375 degrees (F) for 20 - 25 minutes or
until golden brown and heated through. If you are using a double crust, or started with
cold filling, bake it for 30 - 35 minutes at 350 degrees (F) or until golden brown and
bubbling.
 UNBELIVEABLE ROASTED CAJUN CHICKEN AND
CREAMY SPAGHETTI SQUASH

INGREDIENTS:

4 small chicken breasts

1 small spaghetti squash
2 tbsp cajun seasoning + 1tsp
1/2 tsp cayenne pepper
2 cups heavy cream
3 tbsp butter
1 cracks black pepper
1 tsp garlic salt

DIRECTIONS:

Start by poking holes in your spaghetti squash and popping it in the microwave for about
15 minutes.
When the spaghetti squash is done, cut it in half the long way. Remove the seeds and
throw them away.
Then, scoop out the squash noodles using a large metal spoon, they should come out
easily.
Set aside.
Pound your chicken breast until it's about 1 inch tall and flat
Add 2 tbsp cajun seasoning to chicken and coat.
In a large pan, heat up some olive oil over medium heat.
Add chicken to the pan and cover.
Flip after about 5-10 minutes.
Meanwhile heat up cream, butter, garlic salt, 1tsp cajun seasoning and 1/2 tsp cayenne
pepper in a separate medium-sized pan over medium heat.
When it begins to boil, add spaghetti squash and reduce to a simmer over medium-low.
Sauce should reduce about in half over the course of 20 minutes while your chicken
cooks (and thicken even more as it cools).
Since you're cooking over medium heat, it should brown but not burn.
Once chicken reaches 180 degrees, remove from pan and let rest for 5 minutes.
Turn heat off your noodle too.
Sauce should stick to squash but there may be some remaining liquid.
Let cool while chicken rests (sauce will thicken even more with cooling)
Cut chicken into slices, diagonally.
Remove noodles from the stove, put them on a plate, and add a dollop on top of each
cajun chicken breast. You can sprinkle with more cajun seasoning if you like.
Enjoy!
 SUPER SWEET PEA CRAZY COCONUT HASH

INGREDIENTS:

4 tbps salted butter

1 tbsp coconut oil
1/2 cup unsweetened shredded coconut
1/8 tsp cinnamon
1 tbsp rosemary oil
7 oz Stringless Sugar Snap Pea Pods
A pinch of salt (to taste)

DIRECTIONS:

Melt the butter and coconut oil in a pan over medium-low heat
Next, chop the pea pods into about 5 slices per pod.
Add the coconut to the pan and mix around until fully coated.
Add the rosemary oil and cinnamon and mix until combined.
Cook on low for about a minute to moisten up the coconut
Add the chopped pea pods and mix. Cook on medium heat for about five minutes.
Add salt to taste.
Enjoy!
 CREATIVE CAULIFLOWER CHEESY BREADSTCIKS

INGREDIENTS:

4 cups of riced cauliflower (about 1 large head of cauliflower)

4 eggs
2 cups of mozzarella cheese
3 tsp oregano
4 cloves garlic, minced
salt and pepper to taste
1 to 2 cups mozzarella cheese (for topping)

DIRECTIONS:

First off, preheat oven to 425 F degrees. Prepare 2 pizza dishes or a large baking sheet
with parchment paper.
Make sure your cauliflower is roughly chopped in florets. Add the florets to your food
processor and pulse until cauliflower looks like rice.
Place the cauliflower in a microwavable container and cover with lid. Microwave for
10 minutes. Place the microwaved cauliflower in a large bowl and add the 4 eggs, 2
cups of mozzarella,oregano, garlic and salt and pepper. Mix everything together.
Separate the mixture in half and place each half onto the prepared baking sheets and
shape into either a pizza crust, or a rectangular shape for the breadsticks.
Bake the crust (no topping yet) for about 25 minutes or until nice and golden.
Don't be afraid the crust is not soggy at all. Once golden, sprinkle with remaining
mozzarella cheese and put back in the oven for another 5 minutes or until cheese has
melted.
Slice and serve.
 DROOL WORTHY DEEP FRIED CHEESE

INGREDIENTS:

Cheddar, 2 slices of 50 grams each

Egg, whole, 1
Flaxseed, ground, 1 tsp
Almond flour, 1 tsp
Hemp nuts, 1 tsp
Olive oil, 1 tbsp
Salt and pepper to taste

DIRECTIONS

Begin by heating a tablespoon of olive oil in a frying pan, on medium heat.

Next, whisk an egg together with the salt and pepper.
Now itis time to mix the ground flaxseed with the almond flour and the hemp nuts.
Finally, coat the cheddar slices with the egg mix, then with the dry mix, then fry them for
about 3 minutes on each side.
Serve hot.
 MEGA MEATLOAF

INGREDIENTS:

2lbs fatty ground beef

2 whole eggs
3 scallions (chopped)
1 large yellow onion (chopped)
3 cloves garlic (minced)
Handful of raw spinach
3-4 oz of goat cheese
2 Tbl tomato paste

Seasonings:
4 shakes of cayenne pepper
3 finger pinch of oregano
2 three-finger pinches of salt
6 course grinds of pepper
1 sprigs of rosemary

DIRECTIONS:

Preheat oven to 425 degrees F.

Add 2lbs of meat and 2 eggs into mixing bowl. Add finely chopped scallions, garlic and
onions. Mix it all up together.
Next, add the cayenne, oregano, salt, pepper and mix up again.
Lay down some plastic wrap on the counter and then roll out your meat on top of it. Try
to flatten it out and create a rectangle and then add the spinach and goat cheese to the
middle.
Now, using one side of the plastic wrap flap one side into the middle, and then do the
same to the other, so they create a roll.
Slather the top with your tomato paste, sprinkle some rosemary on top.
Cook about 50-60 minutes until the middle hits about 150 degrees.
Cut it in half to make sure everything is cooked!
 MINTY ASPARAGUS AND RAD RADISH SALAD

INGREDIENTS:

1 pound asparagus
1/2 tablespoon butter or olive oil
4 ounces radishes (5 to 8 medium to large radishes)
1 tablespoon extra-virgin olive oil
1 teaspoons rice vinegar
Flaky salt and freshly-ground black pepper
1/4 loosely-packed cup fresh mint leaves, stems removed

DIRECTIONS:

First you will want to snap off the woody ends of the asparagus and cut each stalk into
1-inch pieces. Next, heat the butter or oil in a large sauté pan over high heat and cook
the asparagus for 2 to 3 minutes, until it's warmed through and tender but still crisp.
Slice the radishes into thin rounds using a sharp chefs knife. Toss with the asparagus in
a large bowl.
Whisk together the olive oil and vinegar. Pour over the vegetables and toss. Season with
flaky salt and black pepper. Slice the mint leaves very fine and toss them with the
vegetables.
DESSERT
 CHEERFUL CHERRY CHOCOLATE CHUNK DONUTS

INGREDIENTS:

3/4 cup almond flour

1/4 cup golden flaxseed meal
3 tbsp. sweet perfection
1 tsp. Vanilla Extract
1 tsp. Baking Powder
2 large Eggs
2 1/2 tbsp. Coconut Oil
3 tbsp. Coconut Milk (from the carton)
5 10g bars dark chocolate bars
Optional: 2 tsp. berry extract
Optional:15 drops Food Coloring of Choice
Pinch Salt

DIRECTIONS:

Measure out all of the dry ingredients:

Flour; golden flaxseed meal; stevia; (or other sweetener of choice),Baking Powder and
a pinch of salt.
Next, mix the dry ingredients well,
Add 2 scrambled eggs, Vanilla Extract, Coconut Oil, and Coconut Milk to the batter.
Stir the batter well until clumps are gone and is smooth.
Chop 5 10g bars into chunks and fold into the batter.
Add the berry extract and food colouring. Mix together well until all of the dough is
uniform.
Plug your donut maker in and grease if needed.
Put the batter into a Ziploc bag and cut the corner off to make a piping bag, so that you
can pipe the batter.
Once hot, pipe the batter into the donut maker, filling each well. Close the donut maker
and wait about 4-5 minutes before flipping.
7. Flip each donut using the tool they send you with the donut maker.
Then, cook for another 2-3 minutes.
Repeat the process with the other 6 donuts and set aside to cool
 MESMERISING MINT PUDDING

INGREDIENTS:

Chips
½ cup melted coconut oil
1 tablespoon cacao powder
3 drops of stevia
Pudding
One 13.5 oz can full fat coconut milk
1 teaspoon peppermint oil
1 large avocado, pitted
10 drop of stevia

DIRECTIONS:

To make the chips, please the ingredients in a small mixing bowl and blend with a
whisk or fork until smooth.
Pour into a greased or parchment paper lined small flat container and place in the fridge
until set, roughly 1 hour.
Remove from the freezer and with a knife, chop into rough chips.
To make the pudding, place all the ingredients in your blender and pulse until smooth.
Fold in the chips and then place in your fridge to chill for an hour.
 SENSUAL WHIPPED COCONUT CREAM WITH BERRIES

INGREDENTS:

1 Can Unsweetened full fat coconut milk

Berries of choice
Dark chocolate (optional)

DIRECTIONS:
Store the coconut milk in the fridge for at least 12-24 hours.
Scoop out the thick part of the coconut milk leaving the water behind.
Whip with a hand mixer for 2-3 minutes.
Mix in berries.
Top with chocolate shavings.
Enjoy!
 LUSH LEMON CURD

INGREDIENTS:
½ cup lemon juice
2 tbsp + 2 tsp stevia
2 large eggs
2 large egg yolks
6 tbsp of butter cut in to cubes

DIRECTIONS:

Whisk the lemon juice, sweetener, eggs and egg yolks together in a sauce pan.
Add the butter and turn the heat up to a low temperature stirring continuously.
Be careful as you mix you want to avoid at all cost the mixture to become scrambled
egg, so keep the heat low.
Once all the butter has melted, turn the heat up to medium-high.
Continue to stir until it thickens up. When it is done is should be a thick consistency.
Remove from heat and pour through a mesh strainer to remove any eggy bits.
Store in the fridge.
 AWESOME ALMOND AND PERFECT PISTACHIO FAT
BOMBS

INGREDIENTS:

1/2 cup cacao butter, finely chopped and melted

1/4 cup pistachios, shelled and chopped
1 cup almond butter
1 cup coconut butter
1 cup coconut oil, firm
1/2 cup coconut milk, chilled
1 tbsp vanilla extract
1/4 tsp almond extract
1/4 cup ghee
2 tsp Chai spice
1/4 tsp sea salt

DIRECTIONS:

Firstly, grease and line a 9 inch baking pan with parchment paper and set aside.
Meanwhile, melt the cacao butter in a small saucepan over low heat (stirring often) and
set aside.
Add all the ingredients except cacao butter and shelled pistachios, to a large mixing
bowl.
Mix with a hand mixer on low-speed, increasing to high until all ingredients are well
blended, and the mixture is light and airy.
Pour the melted cacao butter right into the almond mixture and continue mixing on low-
speed for a few minutes.
Transfer the mixture to the paper-lined pan, spreading as evenly as possible. Sprinkle
with chopped pistachios and refrigerate until completely set, a minimum of 4-5 hours,
but preferably overnight.
 LIME LOVERS TART

INGREDIENST:

For the filling:

2 ripe hass avocados (nice and soft)
¼ cup lime juice
2 Tbsp lime zest
1 Tbsp coconut oil
¼ tsp vanilla extract
¼ tsp kosher salt
2 tsp stevia powder
For the tart shells:
⅓ cup almond butter
1 Tbsp coconut oil
1 egg
½ tsp salt
2 tsp stevia powder
1 Tbsp lime zest
1 cup flax meal

DIRECTIONS:

For the filling: Combine all ingredients in a magic bullet or food processor. Process
until smooth.
Chill for at least half hour before spooning into tart shells.
For the tart shells:
/3 cup almond butter
Tbl coconut oil
1 egg
1/2 tsp salt
tsp stevia powder
Tbl lime zest
1cup flax meal
For the tart shells: Combine all wet ingredients and blend well. Add the stevia, salt and
lime zest, stirring until mixed in.
Add the flax meal and blend until a stiff dough forms.
Press into six 3" tart shells or you could do them in muffin cups or mini muffin cups.
Bake in a 350 degree (F) oven for 20 minutes.
Allow them to cool before removing from the moulds and filling.
Garnish with lime zest or a thin slice of lime.
 CRAZY DELICIOUS COCONUT OIL CANDY

INGREDIENTS:

1 cup softened (not melted) cold pressed extra virgin olive oil
1 tsp vanilla extract
1-2 Tbsp equivalent to sugar or your sweetener of choice
1/2 tsp sea salt
2-4 Tbsp cocoa powder
2 Tbsp almond butter
Desiccated coconut

DIRECTIONS:

Mix all ingredients together in a bowl or food processor until mixture is smooth.
Drop by the tablespoon onto waxed or parchment paper, or into the desiccated coconut.
Refrigerate until the candies are solid, then store in a covered container in the fridge.
 OTHER BOOKS BY SKY PANKHURST

FAT BOMB RECIPES:

http://www.amazon.com/KETOGENIC-DIET-RECIPES-FATBOMB-COOKBOOK-
ebook/dp/B0168ROQHQ/ref=sr_1_1?s=digital-
text&ie=UTF8&qid=1445343455&sr=1-1&keywords=fat+bombs

NATUARL ANTIBIOTICS:
http://www.amazon.com/Natural-Antibiotics-Pathogens-Infections-Antivirals-
ebook/dp/B016P42YXU/ref=sr_1_9?s=digital-
text&ie=UTF8&qid=1445343481&sr=1-9&keywords=natural+antibiotics

NUT BUTTER RECIPES:

http://www.amazon.com/NUT-BUTTER-RECIPES-Decadent-Vitality-
ebook/dp/B00XI982FK/ref=sr_1_2?s=digital-text&ie=UTF8&qid=1445343506&sr=1-
2&keywords=nut+butter+recipes

TRANSFORM YOUR LIFE WITH MAGNESIUM:

http://www.amazon.com/MAGNESIUM-Transform-Power-Magnesium-Miracle-
ebook/dp/B015QJTDHU/ref=sr_1_3?s=digital-
text&ie=UTF8&qid=1445343537&sr=1-3&keywords=magnesium