Keto Basics

- Macros:
 75% Fat – Fat is a lever – only eat when you feel hungry
 20% Protein
 5% Carbohydrates
- Carb Intake: Approx. 20 grams (net carbs) daily
- Calories matter!
- Eat More fibre to avoid digestive issues.
Women need about 35-38 grams of fibre per day, men need about 22-25 grams.
- Drink Water:
 Water helps your body metabolize.
 Water helps you to feel full and eat less.
- Eat enough Salt: Your body excretes more salt during ketosis. Sodium can decrease
muscle cramps, headaches and weakness that occurs as your body adjusts to ketosis.
- Get in the habit of eating during a “window”. Once you are in ketosis choose a
window of approx. 8 hours where you will consume food and stick to it (intermittent
fasting 16:8).
- Take Electrolytes (Potassium, Magnesium, Sodium)
(e.g. “nuun vitamins” available from Rebel Sports)

Staples
Fats: Oil, Nuts and Seeds
 Almonds
 Avocado Oil
 Brazil Nuts
 Butter
 Chia Seeds
 Coconut Oil
 Cocoa Butter
 Duck Fat
 Flax Seeds
 Flaxseed Oil
 Ghee
 Hazelnuts
 Hemp Seeds
 Macadamia Nuts
 Mayonnaise (with healthy oils)
 MCT Oil
 Olive Oil
 Pecans
 Pumpkin Seeds
 Sesame Seeds
 Shelled Pumpkin Seeds
 Walnuts
Higher Carb – only in moderation
 Cashews
 Chestnuts
 Peanuts
 Pistachios
 Sunflower Seeds

Avoid: Canola Oil, Peanut Oil, Margarine, Vegetable Oil

Fats: Dairy
 Cheese
 Heavy Cream
 Sour Cream
 Unsweetened Greek or Natural Yoghurt (best: De Winkel)
 Cream Cheese
 Ricotta
 Cottage Cheese
 Crème Fraiche

Avoid: Milk, low-fat or fat free products

Protein
- Eggs
- Meat (Chicken, Beef, Lamb, …)
- Sausages without fillers (e.g. Frank’s from New World)
- Salami/ Pepperoni only in small amounts

Avoid: Sausages with fillers, processed meats, marinated meats (could contain sugars)

Sweeteners

Vegetables
Low-carb vegetables

 Arugula
 Artichokes
 Asparagus
 Bok choy
 Broccoli
 Brussels sprouts
 Cabbage
 Cauliflower
 Capsicum
 Celery
 Cucumber
 Eggplant
 Fennel
  Green beans
 Green leafy vegetables
 Kale
 Kohlrabi
 Lettuce
 Mushrooms
 Mustard greens
 Pickles
 Pumpkin
 Radish
 Sauerkraut
 Spinach
 Swiss chard
 Squash
 Tomato
 Watercress
 Zucchini

Avoid: Potatoes, Corn, Kumara, Yams, Taro, other starchy vegetables …

Fruits
 Avocado
 Olives
 Tomatoes
 Strawberries
 Raspberries
 Blackberries
 Lemon

Substitutes
- Flour  almond or coconut flour
- Flavoured yoghurt  plain Greek/ unsweetened yoghurt; chia seed pudding
- Tortillas  Lettuce wraps
- Pasta  Shirataki Noodles (Zero Noodles), Zucchini pasta
- Potatoes  Cauliflower
- Rice  Cauliflower or Broccoli Rice
- Fries  Zucchini Fries
- Sugar  Stevia, Erythritol
- Milk  unsweetened coconut milk
- Hamburger  Lettuce wraps, Portobello mushrooms, Cloud bread (Oopsie bread)
- Pizza Crust  fat head dough, cheese crust, eggplant pizzas
- Waffles  Chaffles (cream cheese + egg waffles)
- Alcohol  Spirits + Diet Sodas, Dry wine
Recipes
Cheesy Cauliflower Gratin

Ingredients:
- 4 Cups raw cauliflower florets
- 4 Tbsp butter
- 1/3 cup heavy whipping cream
- Salt and pepper to taste
- Cheese (grated or in slices)

Instructions:
In a microwave safe dish, combine the cauliflower, butter, cream, salt and pepper and mix
thoroughly. Microwave on high for about 25 minutes, or until tender.
(Edit: There seems to be some confusion about this amount of time. Cook it til it’s soft.
It takes me 25 minutes for this much cauliflower in my microwave, yours might be
less. You can always start with 10 minutes, then 10 more, then 5 more if necessary.
The key is to get it soft enough to mash with a fork. This amount of time also sweetens
the cauliflower and reduces the cream and butter, making it like a thick sauce.)
Remove from the microwave and mash with a fork or potato masher. Taste and season with
more salt or pepper if necessary. Lay the slices of cheese across the top of the cauliflower.
Microwave for another 2- 3 minutes or until the cheese has melted. Serve hot!

Chaffles
Keto Scones

Ingredients:
- 6 cups almond flour
- 1 1/3 cup grated mozzarella
- 2/3 cup parmesan
- 1 cup cheddar cheese
- 2 tbsp onion powder + mixed herbs
- 6 tsp baking powder
- 6 eggs

Add ingredients if you wish:

- Bacon
- Onion
- Red pepper
- Spinach
- Feta
Instructions:
1. Mix all ingredients in a bowl.
2. Roll into 9 balls.
3. Bake for 15 minutes at 180°C.

Frittata – Sausage, Spinach and Feta

Ingredients:
- 12 oz. raw breakfast sausage
- 10 oz pkg of frozen chopped spinach, thawed and drained
- 1/2 cup crumbled feta cheese
- 12 eggs
- 1/2 cup heavy cream
- 1/2 cup unsweetened plain almond milk
- 1/2 tsp salt
- 1/4 tsp black pepper
- 1/4 tsp ground nutmeg

Instructions:
- Break up the raw sausage into small pieces and place it in a medium bowl.
- Squeeze any remaining liquid out of the spinach, and break it up into the same bowl as
the sausage.
- Sprinkle the feta cheese over the mixture and toss lightly until combined.
- Lightly spread the mixture onto the bottom of a greased 13×9 casserole dish or 18
greased muffin cups.
- Meanwhile, in a large bowl beat the eggs, cream, almond milk, salt, pepper, and
nutmeg together until fully combined.
- Gently pour into the pan or muffin cups until about 3/4 the way full.
- Bake at 375 degrees (F) for 50 minutes (for the casserole) or (30 minutes) for the
muffin cups – or until fully set.
- Serve warm or at room temperature.

Hash Browns

Ingredients:
- 2 cups packed shredded radish (about 12 ounces)
- 1/2 teaspoon kosher salt

- 1 slice of bacon, finely chopped

- 2 tablespoons finely chopped onion
- 3 tablespoons coconut flour
- 1 teaspoon psyllium husk powder
- 1/4 teaspoon kosher salt
- 1/4 teaspoon garlic powder
- 1 teaspoon dried parsley
- 1/4 cup mayonnaise
- 2 tablespoons avocado oil for frying
Instructions:

To prepare the radish:

1. Mix the radish and salt in a microwave safe bowl.
2. Microwave for 2 minutes.
3. Drain liquid from the bowl and let the radish sit for 3 minutes, or until cool enough to
handle.
4. Form the pile of radish into a ball and place on 2 layers of paper towel. Gather the
edges and squeeze the radish into a tight ball inside the paper towel, draining any
liquid into the bowl.
5. Discard liquid and dump dried radish back into empty bowl.
6. Add the chopped bacon, onion, coconut flour, psyllium, 1/4 teaspoon kosher salt,
garlic powder, parsley and mayonnaise.
7. Stir well until a stiff dough-like mixture is formed.
8. Divide the mixture into 6 equally sized balls. Chill until ready to use.

To pan fry:
1. Form the balls into flat ovals, about 1/2 inch thick.
2. Heat oil in a nonstick skillet over medium high heat until shimmering.
3. Place the hash browns in the hot oil and cook for 2 minutes per side, or until golden
brown and crisp.
4. Remove from the oil and place on a wire rack or paper towel-lined plate to drain.
Serve hot.
5. Refrigerate leftovers in an airtight container for up to 5 days.

To make mini “waffles”:

1. Press the balls into 4 inch rounds.
2. Heat the waffle maker and spray or brush on avocado oil.
3. Place one round into the waffle maker and cook for 3 – 4 minutes, or until brown and
crisped.
4. Remove the waffle and repeat with the remaining rounds.
5. Refrigerate leftovers in an airtight container for up to 5 days.

Peanut Chicken Tenders

Ingredients:
For the chicken tenders:
- 1 lb raw chicken tenders
- 1/2 cup dry roasted peanuts
- 1 teaspoon kosher salt
- 1/4 teaspoon cayenne pepper
- 1/4 cup mayonnaise
- 1 teaspoon minced ginger
- 1 tablespoon sriracha hot sauce
- 1 teaspoon grated lime zest

For the dipping sauce:

- 2 tablespoons lime juice
- 1 tablespoon fish sauce
- 1 tablespoon sesame oil
 - 1 tablespoon granulated erythritol sweetener
- 2 tablespoons avocado oil

Instructions:
To make the chicken tenders:
1. Preheat the oven to 375 degrees.
2. Combine the peanuts, salt, and cayenne pepper in a small blender or food processor.
3. Pulse until the consistency of coarse crumbs.
4. Combine the mayonnaise, ginger, sriracha and lime zest in a medium-sized bowl.
5. Add the chicken tenders and stir to completely coat in the mayonnaise mixture.
6. Place the peanut coating on a large plate. Roll the chicken tenders one by one in the
peanut coating, and then place on an oiled sheet pan.
7. Bake for 20 minutes, or until the tenders are golden brown and the chicken is cooked
through.

To make the dipping sauce:

1. Whisk the sauce ingredients together in a small bowl.
2. Serve with the cooked chicken tenders.

Stuffed Cabbage

Ingredients:
- 9 large white cabbage leaves, softened (see instructions below)

Filling ingredients:
- 2 lbs ground pork (or beef)
- 1 1/2 cups riced cauliflower
- 1/4 cup chopped fresh parsley
- 1 tablespoon dried onion flakes
- 1/2 teaspoon garlic powder
- 1 teaspoon kosher salt
- 1/4 teaspoon ground black pepper

Sauce ingredients:
- 1 (28 ounce) can crushed all-purpose tomatoes
- 3/4 cup water
- 2 tablespoons olive oil
- 1 tablespoon white vinegar
- 1 teaspoon kosher salt
- 1/4 teaspoon ground black pepper
- 1 teaspoon dried oregano
- 1/2 teaspoon garlic powder

Instructions:

To Soften the Cabbage Leaves:

1. Cut the core out of a large head of cabbage.
2. Remove any discoloured or damaged leaves from the outside.
 3. Place in a large bowl, stem side down with 1 cup of water in the bottom.
4. Microwave, covered, on high for 8 minutes, or until the outer leaves are softened and
turning translucent.
5. Remove and cool before carefully separating leaves for use.

Make the filling:

1. Place all of the filling ingredients in a large bowl, and mix well with your hands until
fully combined.
2. Make the sauce:
3. Combine all of the sauce ingredients in a large bowl and stir well.
4. Set aside until ready to use.
5. Store extra sauce in the fridge or freezer.

Instant Pot Instructions:

1. Place 1/2 cup of sauce on bottom of Instant Pot insert.
2. Place a cabbage leaf on a clean flat surface and add 1/2 cup meat filling to the center.
3. Fold the two sides over the meat mixture, then roll from the edge closest to you over
the meat mixture until a small rolled bundle is formed.
4. Place the roll in the Instant Pot, (make sure you’ve added some sauce per above first
so they don’t stick)
5. Repeat with three more rolls.
6. Top the rolls with 1 cup of sauce.
7. Place a cabbage leaf on top of the rolls to keep them separated from the next layer.
8. Make the remaining 4 rolls and place on top of the cabbage leaf. Do not press down.
9. Cover the top of the cabbage rolls with another 1 1/2 cups of sauce.
10. Place the cover onto the Instant Pot and lock in place.
11. Make sure the vent is closed.
12. Choose Manual / Low Pressure and set it for 20 minutes.
13. When the timer goes off, allow the pressure to release naturally – about 10 minutes.
14. Remove the lid and serve hot with extra parsley for garnish if desired.
15. Store leftovers in an airtight container in the refrigerator for up to 5 days, or the
freezer for up to 3 months.

Baking Instructions:
1. Preheat oven to 350 degrees.
2. Spread 1 cup of sauce in the bottom of a 9 x 13 baking dish.
3. Place a cabbage leaf on a clean flat surface and add 1/2 cup filling to the center.
4. Fold the two sides over the meat mixture, then roll from the edge closest to you over
the meat mixture until a small rolled bundle is formed.
5. Place the roll in the baking dish.
6. Repeat with the remaining 7 rolls.
7. Top with another 2 cups of sauce, distributing evenly over the cabbage rolls.
8. Bake for 45 minutes, or until cooked through.
9. Serve hot with extra parsley for garnish if desired.
10. Store leftovers in an airtight container in the refrigerator for up to 5 days, or the
freezer for up to 3 months.

Dijon Chicken Thighs

Ingredients:
  1 Tbsp olive oil
 4 chicken thighs, skin on and bone-in
 ¼ cup chopped onion
 1 tsp garlic paste or minced garlic
 1 tsp fresh thyme leaves
 ½ cup chicken stock
 ¼ cup heavy cream
 2 Tbsp Dijon mustard
 Salt and pepper to taste

Instructions:
1. Heat the oil in a cast iron skillet.
2. Season the chicken thighs with salt and pepper, and place skin-side down in the skillet.
3. Cook the chicken until the skin is brown, then turn the thighs over.
4. Continue to cook over a medium heat until they have reached an internal temperature
of 165F. Set the chicken aside and keep warm.
5. Remove any excess fat from the skillet, then add the onions, garlic, and thyme.
6. Once the onions have softened, add the chicken stock and let simmer for five minutes.
7. Add the cream and mustard, then adjust seasoning as necessary.
8. Serve the chicken with the sauce poured over each thigh.

Berry Ice Cream

Ingredients:
 600g Coconut Cream
 120g Cream Cheese
 200 g Butter
 1 tsp Vanilla Essence
 1 cup Frozen Blueberries
 ½ cup Grated Cooking Chocolate
 ½ cup full cream

Instructions:
1. Mix all ingredients except for the berries using a hand mixer until creamy.
2. Pour into ice cream container.
3. Add Berries.

Chocolate Pudding

Ingredients:
 1/3 cup full fat coconut cream (or regular cream)
 2 tbsp cocoa powder
 2-4 tbsp sweetener of choice
 ½ tbsp + 1 tsp gelatine bloomed in 1 tbsp water
 1 tsp vanilla
 2/3 cup cream (whipped)

Instructions:
 1. Set your gelatine to bloom while you heat up the coconut milk and sweetener on the
stove until it just starts to simmer.
2. Add the hot cream to the cocoa powder and add the vanilla. Mix this well.
3. Add the bloomed gelatine and stir until it’s all dissolved. Set this mix aside to cool.
4. Once at room temperature, place in the fridge and stir every few minutes until it starts
to just set on the edges. (To do this faster, place the whole bowl in an ice bath and stir
continuously until it’s thickened up and starting to set).
5. Fold through the whipped cream, put into your serving bowl(s) and chill to set
completely (around 20 minutes minimum).

Melt in your Mouth Chicken

Ingredients:
 ½ cup parmesan cheese
 1 cup mayo
 1 tsp garlic powder
 1 ½ tsp seasoning salt
 ½ tsp pepper
 Chicken Breasts

Instructions:
1. Spread mixture over chicken breasts.
2. Bake at 375 degrees for 45 mins.

Keto Bagels

Ingredients:
 1 ½ cups grated mozzarella
 1 ½ cups almond flour
 56 g cream cheese
 1 large egg
 1 tbsp baking powder

Instructions:
1. Preheat oven to 200°C.
2. Heat cheese in the microwave for 1 minute, stir, then heat again for another 30
seconds.
3. Add rest of ingredients and mix well.
4. Divide into 6 portions, roll each portion into a snake and shape into bagel shape, pinch
ends to join.
5. Bake for 12 minutes, remove and place on wire rack to cool.