Holiday Survival Keto Guide Recipes 1

KetoDietApp.
com
HOLIDAY SURVIVAL GUIDE

Over 60 festive low-carb & keto recipes,
plus tips to navigate the holiday season
Martina Slajerova
KetoDiet Holiday Survival Guide KetoDietApp.com
Contents
Happy Holidays! 5
Healthy Holiday Tips 6
Make low-carb holiday foods everyone will love, including carb eaters 6
Have responses ready when offered high-carb food 6
When eating out, keep it simple 7
Enjoy a festive low-carb alcoholic beverage 7
Engage in physical activity every day 8
Eliminate stress by planning 8
Manage holiday-related stress 9
Remember That The Holidays Are About More Than Food 10
Breakfasts 11
Roasted Tomato Galette 12
Smoked Salmon Mini Quiches 14
Southern Goat’s Cheese Shakshuka 16
Savory Breakfast Crepe Cake 18
Cranberry Spiced Granola 20
Cinnamon & Pecan Porridge 22
Bread & Butter Pudding 24
Appetizers & Snacks 26
Salmon Mousse Cucumber Rolls 27
Garlic Knots 29
Cheese Souffle 31
Easy Jalapeno Cheese Crisps 33
Cranberry & Walnut Brie 35
Contents, page 2
Crispy Multiseed Crackers 37

Savory Spiced Pecans 39
Mini Brie Tarts With Cranberry Sauce 41
Everything Bagel Deviled Eggs 43
Salads & Soups 45
Chicken & Mushroom Soup 46
Roasted Pumpkin Soup with Chorizo Crumb 48
Roasted Pumpkin Salad with Feta & Rocket 50
Leftover Turkey Salad 52
Jalapeno Popper “Potato” Salad 54
Roasted Beetroot Salad 56
Mains 58
Butter Blanketed Roast Turkey 59
Crispy Spatchcock Chicken 61
Ginger Spiced Pork Roast 63
Bacon Wrapped Sausage Stuffed Pork Tenderloin 65
Flipped Pork Belly 67
Rack of Lamb with Herb & Mustard Crust 69
Beef Bourguignon 71
Czech Christmas Fried Fish 73
Sides & Condiments 75
Crispy Roasted Brussels Sprouts 76
Broccoli Cheese Gratin 78
Lemon Green Beans with Almonds 80
Cauliflower Mash with Roasted Garlic & Thyme 82
Bacon Wrapped Brussels Sprouts with Dijon Glaze 84
Sweet & Spicy Prosciutto Wrapped Green Beans 86
Contents, page 3
Multipurpose Pie Crust 88

Italian Herb Compound Butter 90
Spiced Orange Cranberry Sauce 92
Ultimate Keto Gravy 94
The Best Ever Marinara Sauce 96
Vegetarian Meals 98
Mushroom & Ricotta Galette 99
Baked Ricotta Dumplings 101
Pumpkin, Feta & Cranberry Tart 103
Festive Goat’s Cheese & Kale Quiche 105
Desserts 107
Decorated Gingerbread Cookies 108
Chocolate Macadamia Clusters 110
Cinnamon Roll Mousse 112
Holiday Berry Pavlova 114
Brown Butter Pecan Ice Cream 116
Chocolate Chip Mint Cookies 118
Chocolate Zucchini Bundt Cake 120
Pumpkin Pie Panna Cotta 122
Rich Chocolate Cheesecake 124
Beverages 126
Super Creamy Hot Chocolate 127
Cookies & Cream Milkshake 129
Lemon & Lime Cooler 131
Berry Infused Prosecco 133
Mulled Wine 135
Creamy Eggnog 137
Contents, page 4
Low-Carb Amaretto 139

About Us 141
Copyright & Disclaimer 142
Contents, page 5
Happy Holidays!
Christmas, Hanukkah, and New Year’s Eve are holidays we eagerly anticipate cele-
brating with family and friends every December. However, this time of year can be
challenging for those of us trying to remain low-carb, energetic, healthy, and fit.
Here’s our quick guide to navigating the holiday season, low-carb style. We’ve put
together over 60 of our most loved low-carb recipes, which are perfect for the festive
season, as well as top tips on how to not only get you through the holiday season but
also how to absolutely love it!
From healthy breakfast options, easy snacks, creamy soups and nourishing salads, to
satisfying mains accompanied by simple sides, followed by show-stopping desserts
and delicious low-carb beverages, we’ve got you covered.
Preparing healthy, flavorful meal options impressive enough for a holiday dinner,
doesn’t need to be complicated or mean hours in the kitchen. Our holiday guide will
show you exactly how to do it with minimal effort and maximum taste!
With love and holiday wishes,
Martina
Contents, page 6
Healthy Holiday Tips

Make low-carb holiday foods everyone
will love, including carb eaters
During the holidays, you’ll very likely be spending time with people who eat con-
siderably more carbs than you do. In fact, some of them may think that a low-carb
lifestyle sounds unhealthy, unappealing, and too restrictive. Holiday get-togethers
are the perfect time to demonstrate that keto and low-carb foods can be undeniably
nourishing, satisfying, and delicious.
In this guide, you will find lots of holiday recipes to inspire your healthy low-carb eat-
ing.
Have responses ready when offered

high-carb food
Before attending parties or other social events, make sure you have a game plan for
staying on track. If possible, bring a dish or appetizer you can enjoy if you suspect
there may be a lack of low-carb options available.
Anticipate that some people — often with the best of intentions — will offer you home-
made baked goods and other high-carb treats at these gatherings.
A polite “No, thank you,” said with a smile, should suffice. However, if the person is
persistent and you don’t want to hurt their feelings, here are a few responses you can
try:
Contents, page 7
“That looks absolutely delicious, but I really can’t handle that type of food. Thanks so
much for understanding.”
“Thank you very much for the kind offer. Unfortunately, some of the ingredients in
that luscious dish just don’t agree with me.”
“I truly appreciate the time and effort you spent making this. However, I’ve found that
I only feel good when I follow a strict low-carb diet at all times.”
When eating out, keep it simple

Choose dishes that are prepared simply, without sauces. Sauces often have hidden
(and not-so-hidden) sugars and starches.
Opt for grilled, baked, steamed, or roasted meats, poultry, seafood, non-starchy
vegetables, or salads. Fried foods are not off limits, but it may be best to avoid them
because they typically have grain-based breading or batter.
Enjoy a festive low-carb alcoholic bev-

erage
Fortunately, some types of alcohol are allowed on a keto or low-carb lifestyle.
Most holiday parties and celebrations include alcoholic beverages. Dry wines, cham-
pagne, and hard alcohol (sugar-free spirits) mixed with soda water are all good op-
tions. However, limit your intake to two drinks at most, especially if you’re concerned
about weight gain.
Make sure to avoid sweet cocktails, sweet spirits, and high-carb seasonal drinks like
mulled cider, eggnog, and hot buttered rum. Instead, try some our healthier low-carb
Contents, page 8
options in Beverages (page 127)!
Engage in physical activity every day

When things get busy around the holiday season, it’s easy to push exercise to the
back burner. This is a mistake, because being physically active not only helps prevent
holiday weight gain but can also improve your energy levels and reduce stress.
Although you may not always have time to get to the gym, try these strategies for
getting some daily exercise in:
• When doing your holiday shopping, walk the perimeter of the mall at least
once before heading into the stores.
• Skip the elevator, take the stairs. Every little helps!
• Do a 30-minute workout DVD at home in the morning or after work.
• Try stair sprinting at the park or even at your office during your lunch break.
• Aim for a minimum of 20 minutes of uninterrupted walking per day. If neces-

sary, multitask by walking while talking on the phone, watching TV, or cleaning
up around the house.
Eliminate stress by planning

Don’t wait until the day before the event but plan a few days in advance. This cook-
book supplies you with the complete menu from the simplest recipes that require
minimum preparation and few ingredients, to more advanced options for experi-
enced cooks.
Contents, page 9
No matter what you plan to cook, don’t try to cook the entire menu by yourself on
one day. Several recipes can be prepared days or even weeks in advance, giving you
enough time to cook them gradually.
Finally, be sure to stock up ahead of time and make a shopping list for your festive
menu.
Manage holiday-related stress

Although the holiday season can be fun and exciting, it can also be stressful at times.
Attending parties and other events, traveling to see family or hosting guests in your
home, and experiencing other changes to your usual routine may seem overwhelm-
ing.
During this hectic time of year, it’s important to get a handle on stress so you’ll re-
main healthy, vibrant, and less likely to indulge in high-carb comfort foods.
Here are a few stress-relieving techniques for holiday survival:
• Practice tai-chi, yoga, stretching or any type of movement that incorporates

deep breathing. Any exercise will improve your mood!
• Take at least 15 minutes to be alone every day (walk, read, or simply rest).
There are several great apps like Headspace that will help you manage stress
by practicing a few minutes of daily meditation each day.
• Ask for help when you need it. This is a busy time and you shouldn’t try to do
all the planning and cooking on your own.
• Get to bed early whenever you can. Lack of sleep will affect your mood and
appetite.
Contents, page 10
• Whatever your plans are, remember to relax and enjoy yourself.
Remember That The Holidays Are About

More Than Food
Sometimes it may seem as though tempting holiday meals and treats are around ev-
ery corner. And yes, it’s true that there’s a focus on festive foods at parties and other
celebrations.
However, do your best to ignore the constant food cues and instead appreciate all
the other wonderful things about the holiday season: spending time and reminiscing
with family and friends, listening to familiar songs, watching favorite movies, reflect-
ing on the year’s end and making plans for the new one about to begin.
Contents, page 11
Breakfasts
ROASTED TOMATO GALETTE

Makes: 6 servings, Hands-on 25 minutes, Overall 50 minutes
Nutritional values (per slice)
Total carbs: 9.1 g, Fiber: 2.4 g, Net carbs: 6.7 g, Protein: 22.6 g, Fat: 29.3 g, Calories: 381 kcal
INGREDIENTS until approx. 1/2 cm (1/4 inch) thick, in a rough

circle. Set aside.
Dough:
1 cup almond meal (100 g/ 3.5 oz) 5 Thinly slice the basil leaves. In a bowl, place
1 1/2 cups shredded low-moisture mozzarella the ricotta, gouda, mozzarella, basil and eggs
cheese (170 g/ 6 oz) and stir until creamy and combined.
1 heaped tbsp cream cheese (30 g/ 1.1 oz)
1 large egg 6 Spoon over the base of the dough in a circle,
1 tsp onion powder leaving a 2-3 cm (1 inch) border around the
1/2 tsp garlic powder edges.
1 tsp Italian seasoning
7 Fold and roll the edges into a rough crust
Filling: around the filling.
250 g cherry tomatoes on the vine (8.8 oz)
2 tbsp freshly chopped basil 8 Slice the red onion into thin slices, approx.
2 large eggs 1/2 cm (1/8 inch). Drizzle the tomato trusses with
1/2 small red onion (30 g/ 1.1 oz) olive oil. Scatter the onion slices over the top and
3/4 + 1 tbsp ricotta cheese (200 g/ 7.1 oz) then place the tomatoes on to the top.
1/2 cup gouda, grated (57 g/ 2 oz)
9 Bake for 25 minutes (If you want the base to
1/2 cup shredded low-moisture mozzarella (57
be super crisp, use a pizza stone). Garnish with
g/ 2 oz)
basil leaves prior to serving.
1 tbsp extra virgin olive oil (15 ml)
10 Store in the refrigerator, covered for up to
INSTRUCTIONS three days, but note that the base will start to go
soft. Reheat in the oven, microwave or eat cold.
1 Preheat oven to 200 °C/ 400 °F (fan assisted),
or 220 °C/ 425 °F (conventional).
2 Melt mozzarella and cream cheese in a mi-

crowave safe bowl on high for 1 minute. Remove
and stir, then microwave for a further 30 sec-
onds.
3 Stir and then add almond meal, seasonings

and egg and mix well until a soft dough forms.
4 Roll out between sheets of baking paper
Roasted Tomato Galette, page 13

SMOKED SALMON MINI QUICHES

Makes: 12 mini quiches, Hands-on 10 minutes, Overall 35 minutes
Nutritional values (per quiche)
Total carbs: 1.4 g, Fiber: 0.3 g, Net carbs: 1 g, Protein: 7.9 g, Fat: 9 g, Calories: 118 kcal
INGREDIENTS paprika over the top of each quiche.
2 tbsp extra virgin olive oil (30 ml) 6 Bake 20 – 25 minutes, until puffed and
2/3 cup chopped broccoli (60 g/ 2.1 oz) browned on top.
2 tbsp freshly chopped dill
1 medium fillet smoked salmon (150 g/ 5.3 oz) 7 Remove from the oven, and allow to cool
1/2 cup grated cheddar cheese (57 g/ 2 oz) in the pan a few minutes — they should start to
1/2 cup crumbled feta cheese (75 g/ 2.7 oz) come away from the sides as the cool, but if not,
2 tbsp sunflower seeds, divided (18 g/ 0.6 oz) use a knife to gently pry them away. Transfer to a
6 large eggs cooling rack.
1/2 cup unsweetened almond milk (120 ml/ 4 fl
oz) 8 Serve immediately, or store in an air-tight
1/2 tsp sea salt container in the fridge for up to five days.
1/4 tsp black pepper
9 These quiches work well to freeze too, simply
pinch of smoked paprika or more black pepper
place on a tray to freeze, and once frozen, trans-
fer to plastic bags or containers to store. Freeze
INSTRUCTIONS up to three months.
1 Preheat the oven to 180 °C/ 355 °F (conven-

tional), or 160 °C/ 320 °F (fan assisted). Grease
a 12-cup muffin tray with the olive oil, and set to
the side.
2 Finely chop the broccoli and dill. Flake the

salmon, and crumble the feta, then add to a
large bowl with the broccoli, dill, grated cheese
and half of the sunflower seeds.
3 Stir the ingredients to mix together, and then

scoop evenly into the prepared pan.
4 In the same bowl or jug, whisk the eggs,

almond milk, salt and pepper.
5 Pour evenly over the cheesy broccoli-salmon

mix in the pan. Sprinkle the remaining table-
spoon of sunflower seeds and a little smoked
Smoked Salmon Mini Quiches, page 15

SOUTHERN GOAT’S CHEESE SHAKSHUKA

Makes: 3-6 servings, Hands-on 10 minutes, Overall 25 minutes
Nutritional values (per serving, 1/6 recipe)
INGREDIENTS 5 Top with crumbled goat cheese and serve.

Eat immediately or refrigerate for up to 3 days.
1/4 cup extra virgin olive oil (60 ml)
1 medium yellow onion, diced (120 g/ 0.6 oz)
1 jalapeño pepper, minced (14 g/ 0.5 oz)
1/2 green bell pepper, diced (120 g/ 4.2 oz)
4 cloves garlic, minced
1 tbsp paprika
1/2 tsp red pepper flakes
1 tsp sea salt
1 large (28-oz) can crushed tomatoes (800 g)
3 cups chopped collards, chard or spinach (100
g/ 3.5 oz)
6 large eggs
115 g goat’s cheese (4 oz)
INSTRUCTIONS
1 Preheat oven to 220 °C/ 425 °F (convention-
al), or 200 °C/ 400 °F (fan assisted).
2 Heat the oil in a large oven safe skillet over

medium high heat. Add in the onion, jalapeño,
bell pepper, and garlic. Sauté 3-4 minutes until
soft. Add in the spices and cook 30 seconds until
fragrant.
3 Add the crushed tomatoes to the pan along

with the collards. Cook until collards are wilted
about 4-5 minutes. Turn off the heat.
4 Using a spoon create divots in the sauce and

crack an egg into each divot. Transfer the skillet
to the oven and cook another 5-10 minutes just
until the egg whites are set but the yolks are still
runny.
Southern Goat’s Cheese Shakshuka, page 17

SAVORY BREAKFAST CREPE CAKE

Makes: 1 crepe cake, Hands-on 10 minutes, Overall 1 hour
Nutritional values (per 1/4 crepe cake)
INGREDIENTS Then, whisk again.
Keto crepes: 2 Heat a non-stick pan evenly greased with

1 large egg ghee over medium heat. Move the pan while
3 large egg whites (reserve 3 egg yolks for an- pouring the batter in to ensure the crepe covers
other recipe) the bottom and is thin (about 3 tbsp per crepe to
3 tbsp heavy whipping cream, coconut milk or get 6 crepes). The batter should be runny. If it’s
almond milk (45 ml) too thick, add a tablespoon of water and whisk
1 1/2 tbsp coconut flour (12 g/ 0.4 oz) again. Grease the pan between the crepes to
1 1/2 tsp ground psyllium husks or ground chia avoid sticking. Set aside.
seeds
1 tsp gluten-free baking powder 3 To make the mushroom layer, melt the butter
pinch of sea salt in a large pan over medium heat, add the sliced
Optional: garlic powder or onion powder to taste mushrooms and garlic. Cook until mushrooms
are soft, around 4-5 minutes. Stir in the remain-
Mushroom layer: ing ingredients. Cook another minute or two
2 tbsp butter or ghee (28 g/ 1 oz) until the liquid is evaporated.
350 g white mushrooms, thinly sliced (12.4 oz)
1 clove garlic, minced 4 To make the cream cheese layer, mix all in-
sea salt and pepper, to taste gredients in a small bowl until combined.
1 tsp coconut flour
1/3 cup unsweetened almond milk (80 ml/ 2.7 fl 5 To assemble, place a crepe on a large plate,
oz) spread thinly with a sixth of the cream cheese
mixture. Add a spoonful of the mushrooms. Con-
Cream cheese layer: tinue to add alternating layers, finishing with the
2/3 cup + 1 tbsp cream cheese, room tempera- cream cheese. Sprinkle with the extra herbs.
ture (170 g/ 6 oz)
4 tbsp chopped fresh herbs (parsley, chives, dill), 6 This is best served after cooling in the fridge
divided at least half an hour — this will allow the layers to
1/4 cup unsweetened almond milk (60 ml/ 2 fl oz) ‘set’ and make it easier to cut. Leftovers can be
black pepper, to taste eaten up to three days after making if stored in a
Optional: more fresh herbs for topping sealed container in the fridge.
INSTRUCTIONS
1 In a bowl, whisk all of the ingredients to make
the crepes. Let the batter sit for 5-10 minutes.
Savory Breakfast Crepe Cake, page 19

CRANBERRY SPICED GRANOLA

Makes: 10 servings, Hands-on 10 minutes, Overall 1 hour
Nutritional values (per serving, about 1/2 cup)
Total carbs: 12.9 g, Fiber: 7.6 g, Net carbs: 5.3 g, Protein: 14 g, Fat: 29.9 g, Calories: 361 kcal
INGREDIENTS 2 Chop the almonds and walnuts. Place all the

dry ingredients in a bowl and mix well.
Dry Ingredients
3/4 cup walnuts (75 g/ 2.7 oz) 3 Add the egg white, coconut oil and almond
1 cup almonds (145 g/ 5.1 oz) milk and mix to form a dough.
1/4 cup almond flour (25 g/ 0.9 oz)
1/4 cup pumpkin seeds (32 g/ 1.1 oz) 4 Transfer to a greaseproof lined baking sheet
1/4 cup sunflower seeds (35 g/ 1.2 oz) and bake in the oven for 40-50 minutes until
1 cup unsweetened coconut chips (60 g/ 2.1 oz) golden. Turn halfway for even cooking.
1 cup unsweetened shredded coconut (75 g/ 2.7
5 Meanwhile, place the cranberries on another
oz)
greaseproof lined baking tray, toss with erythri-
3 tbsp chia seeds (24 g/ 0.8 oz)
tol (to taste) and lemon juice.
1/2 cup whey or egg white protein powder (50
g/ 1.8 oz) 6 Roast for 35-45 minutes until soft. Remove
1/4 cup flax meal (38 g/ 1.3 oz) from the oven and allow to cool.
1/4 cup powdered Erythritol or Swerve (40 g/ 1.4
oz) 7 Top the cranberries on the granola and serve
1 tbsp cinnamon with your choice of nut or coconut milk, Greek or
1/4 tsp nutmeg coconut yogurt, cream or keto ice cream.
2 tbsp fresh orange zest
1/4 - 1/2 tsp sea salt 8 Store in a glass jar in the cupboard for up to
one month. I prefer to remove the cranberries
Wet Ingredients and make them fresh if storing for over a week
1 large egg white but the base can be stored for a good month.
1/4 cup melted coconut oil (60 ml/ 2 fl oz) Store in a glass jar in the cupboard for up to 1
2 tbsp unsweetened almond milk (30 ml) month.
Baked cranberries:
3/4 cup fresh cranberries (75 g/ 2.6 oz)
2 tbsp Erythritol or Swerve (20 g/ 0.7 oz)
1 tbsp lemon juice
INSTRUCTIONS
1 Preheat the oven to 150 °C/ 300 °F (fan as-
sisted), or 170 °C/ 340 °F (conventional).
Cranberry Spiced Granola, page 21

CINNAMON & PECAN PORRIDGE

Nutritional values (per serving)
INGREDIENTS
1/4 cup coconut milk (60 ml/ 2 fl oz)
3/4 cup unsweetened almond milk (180 ml/ 6 fl
oz)
1/4 cup almond butter, preferably roasted (63 g/
2.2 oz)
1 tbsp extra virgin coconut oil or MCT oil (15 ml)
2 tbsp whole chia seeds (16 g/ 0.5 oz)
2 tbsp hemp seeds (20 g/ 0.7 oz)
1/4 cup chopped pecans or walnuts (28 g/ 1 oz)
1/4 cup unsweetened toasted coconut (15 g/ 0.5
oz)
1/2 tsp cinnamon
Optional: 5-10 drops liquid stevia or 1-2 tbsp
Erythritol or Swerve (20 g/ 0.7 oz)
INSTRUCTIONS
1 In a small saucepan, mix the coconut milk, al-
mond milk, almond butter, coconut oil and bring
to a simmer over a medium heat.
2 Once hot, take off the heat. Add chia seeds,

hemp seeds, chopped pecans, and toasted
coconut (reserve some coconut for the topping),
cinnamon, and optionally add stevia. Mix and let
it sit for 5-10 minutes.
3 Spoon the porridge into serving bowls.

Serve hot or cold. Just before serving, top with
the remaining coconut and enjoy!
Cinnamon & Pecan Porridge, page 23

BREAD & BUTTER PUDDING

Makes: 4 servings, Hands-on 20 minutes, Overall 1 hour 15 minutes
Total carbs: 6.2 g, Fiber: 2 g, Net carbs: 4.2 g, Protein: 14 g, Fat: 48.2 g, Calories: 512 kcal
INGREDIENTS four breads.
90-second bread: 4 Cut the bread rounds in half and spread one
4 large eggs side generously with butter.
12 tbsp almond flour (72 g/ 2.5 oz)
2 tsp gluten-free baking powder 5 Grease an ovenproof dish and tear the bread
4 tbsp melted ghee, coconut oil or mild tasting into rough chunks, layering them in the dish.
olive oil (60 ml/ 2 fl oz)
6 Combine the almond milk and cream in a
4 tsp granulated Swerve or Erythritol (16 g/ 0.6
small saucepan and heat gently until hot.
oz)
1 tsp cinnamon 7 Remove from heat and sit aside to cool. Place
Bread & Butter pudding: eggs, vanilla and Swerve in a mixer bowl and
3 tbsp + 1 tsp butter, softened (50 g/ 1.8 oz) whisk on high for approx. 5 minutes until light
1 cup unsweetened almond milk or cashew milk and airy.
(240 ml/ 8 fl oz)
8 Turn the mixer to low and slowly drizzle the
1/4 cup heavy whipping cream or coconut milk
warm (not hot) milk mixture in.
(60 ml/ 2 fl oz)
2 large eggs 9 Scatter the nutmeg over the bread and then
1/4 cup granulated Swerve or Erythritol (50 g/ pour the milk mixture over. Sit for 30 minutes to
1.8 oz) allow it to absorb.
1 tsp sugar-free vanilla extract or 1/4 tsp vanilla
bean powder 10 Meanwhile, preheat oven to 150 °C/ 300 °F
1/2 tsp nutmeg or more cinnamon (fan assisted), or 170 °C/ 340 °F (conventional).
Bake for 45 minutes.
INSTRUCTIONS
11 Remove from the oven and let it sit for a few
1 To make the 90-second bread, mix togeth- minutes before serving. Store, covered, in the
er 1 large egg, 3 tablespoons of almond flour, refrigerator for up to 5 days.
1/2 tsp baking powder, 1 tbsp melted ghee,
1 teaspoon of granulated sweetener, and 1/4
cinnamon.
2 Pour the batter in a one-cup (240 ml/ 8 fl oz)

ramekin and microwave for 90 seconds.
3 Tip out and let cool. Repeat until you have
Bread & Butter Pudding, page 25

Appetizers & Snacks
SALMON MOUSSE CUCUMBER ROLLS

Makes: 30 rolls, Hands-on 10 minutes, Overall 25 minutes
Nutritional values (per roll)
Total carbs: 1 g, Fiber: 0.3 g, Net carbs: 0.7 g, Protein: 1.6 g, Fat: 2.5 g, Calories: 29 kcal
INGREDIENTS
8 oz cream cheese (226 g)
4 oz smoked salmon (113 g)
1 tbsp fresh dill + more for garnish
1/2 lemon, juiced (about 2 tbsp)
2-3 cucumbers (900 g/ 2 lbs)
INSTRUCTIONS
1 Place the cream cheese, salmon, dill, and
lemon in a food processor and blend until
smooth.
2 To assemble take a slice of the cucumber and

spread a layer of salmon mousse on the top.
3 Roll up tightly, it should hold perfectly. Gar-

nish with a piece of dill and serve. Recommend-
ed serving size is 4-6 rolls.
Salmon Mousse Cucumber Rolls, page 28

GARLIC KNOTS
Makes: 8 knots, Hands-on 15 minutes, Overall 30 minutes
Nutritional values (per 1 garlic knot)
INGREDIENTS 7 Store in an airtight container for up to 7 days.

Warm slightly before eating.
3 cups shredded mozzarella (340 g/ 12 oz)
1/2 cup + 2 tbsp full-fat cream cheese (150 g/ 5.3
oz)
1 cup almond flour (100 g/ 3.5 oz)
2 tsp gluten-free baking powder
2 large eggs
2 cloves garlic, finely minced
2 tbsp fresh parsley, finely chopped
INSTRUCTIONS
2 Place the mozzarella and cream cheese in a

large microwave safe bowl. Microwave on high
for 1 minute and 30 seconds. (You will need to
use part-skim, pizza-style, low-moisture shred-
ded mozzarella, not fresh mozzarella.)
3 Stir and then heat in bursts of 30 seconds

until the cheese is melted. Don’t overcook as you
don’t want the oils to separate.
4 Add the almond flour, baking powder, eggs,

garlic and parsley and mix really well until a
smooth dough forms.
5 Divide into eight portions. Form a log out of

each one and roll it until it’s thin enough to form
into a knot. Form the knot and place on a lined
baking tray.
6 Repeat until all eight are done. Bake for 12-15

minutes.
Garlic Knots, page 30

CHEESE SOUFFLE
Makes: 3 servings, Hands-on 15 minutes, Overall 30-35 minutes
Nutritional values (per souffle)
INGREDIENTS 7 Gently fold the cheese mixture through the

eggs until combined.
2 tbsp unsalted butter (28 g/ 1 oz)
1 heaped tbsp almond flour (8 g/ 0.3 oz) 8 Spoon mixture between the ramekins, and
1/4 tsp sea salt sprinkle with the remaining 1 tbsp Parmesan.
1/3 cup almond milk (80 ml/ 2.7 fl oz) Place on a baking tray inside oven.
2 tsp Dijon mustard
1/2 cup shredded cheddar cheese (57 g/ 2 oz) 9 Reduce heat to 180 °C/ 355 °F (conventional
2 tbsp + 1 tbsp grated Parmesan cheese or other oven) or 170 °C/ 340 °F (fan forced oven). Bake
Italian hard cheese (20 g/ 1.1. oz) 15 - 20 minutes or until puffy and starting to
3 large eggs, separated lightly brown.
10 Eat immediately while still warm.

INSTRUCTIONS
2 Grease three 1 cup capacity ramekins (or two

1 1/2 cup ramekins like I did).
3 Melt the butter in a medium sized saucepan.

Add the almond meal and salt and stir constantly
until combined – it will thicken slightly, though
not as much as a traditional roux.
4 Add the milk and Dijon whisking constantly

until smooth. Continue stirring until the mixture
starts to boil, then reduce to a simmer and whisk
until it has thickened slightly, about 5 minutes.
5 Add the cheddar cheese and 2 Tbsp of the

Parmesan and stir to combine, then remove from
heat.
6 Stir the egg yolks into the cheese mixture

and stir to combine. Beat the egg whites with an
electric mixer until stiff peaks are formed.
Cheese Souffle, page 32

EASY JALAPENO CHEESE CRISPS

Nutritional values (per serving, 2 crisps)
INGREDIENTS
1 1/2 shredded Mexican blend cheese (170 g/ 6
oz)
24 slices pickled jalapeño peppers (85 g/ 3 oz)
INSTRUCTIONS
2 Divide the shredded cheese (reserving 1/4

cup) into 12 individual mounds. Note: Mexican
blend cheese is made with cheddar, Colby and
Monterey Jack.
3 Top each mound with 2 slices jalapeños then

top with the remaining cheese.
4 Transfer to oven and cook 7-10 minutes until

the cheese is melted and starting to crisp around
the edges.
5 Remove from oven and let cool before trans-

ferring to a serving plate. Store in an airtight con-
tainer in the refrigerator for up to 3 days.
Easy Jalapeno Cheese Crisps, page 34

CRANBERRY & WALNUT BRIE

INGREDIENTS
1/4 cup brown sugar substitute such as Sukrin
Gold or Lakanto (40 g/ 1.4 oz)
1/4 tsp cinnamon
1/8 tsp nutmeg
zest of 1 organic orange, about 2 tbsp
1/2 cup cranberries (50 g/ 1.8 oz)
1/2 cup walnuts (50 g/ 1.8 oz)
8 oz wheel of brie (225 g)
INSTRUCTIONS
al), or 155 °C/ 310 °F (fan assisted) and line a
baking sheet with parchment.
2 In a small pot over medium heat combine the

butter, low-carb sweetener, cinnamon, nutmeg
and orange zest.
3 Add the cranberries and simmer just until

they have popped. Stir in the nuts.
4 Place the brie on the baking sheet and top

with the cranberry mixture.
5 Transfer to oven and bake 10 minutes or until

it’s hot and gooey in the center.
6 Store in an airtight container in the refriger-

ator for up to 4 days. Reheat in a 175 °C/ 350 °F
oven until hot, about 7-10 minutes.
7 Serve with keto crackers (page 38).
Cranberry & Walnut Brie, page 36

CRISPY MULTISEED CRACKERS

Makes: 24 crackers, Hands-on 10 minutes, Overall 1 hour
Nutritional values (per cracker)
INGREDIENTS 1/8 inch (3 mm) thick.
1/3 cup sunflower seeds (47 g/ 1.6 oz) 6 Use a pizza cutter to cut it into a total of 24
1/3 cup sesame seeds (48 g/ 1.7 oz) crackers (6 rows by 4 columns). Bake for 40 - 45
1/3 cup whole flax seeds (56 g/ 2 oz) minutes, or until crispy and golden brown.
1/4 cup whole chia seeds (38 g/ 1.3 oz)
1/3 cup pumpkin seeds (43 g/ 1.5 oz) 7 When done, remove from the oven, and
2 tbsp poppy seeds (18 g/ 0.6 oz) cut through the pre-cut crackers. Let them cool
1 tsp onion powder or garlic powder down and crisp up on a cooling rack for 20 - 30
1 tsp coarse black pepper minutes before serving.
1 tsp sea salt
1 cup water (240 ml/ 8 fl oz) 8 Store for up to 2 weeks at room temperature
in an airtight container.
INSTRUCTIONS
1 Preheat the oven to 180 °C/ 355 °F (fan
assisted), or 200 °C/ 400 °F (conventional). Place
all the ingredients, except the water, in a bowl.
Combine well.
2 Place about 1/2 cup of the mixture into a

food processor and process until finely ground,
scraping down the sides of the food processor
as needed.
3 Return the ground seed mixture to the bowl,

mix again, and add the water. Mix with a spoon
until well combined, then let the mixture sit for 5
to 10 minutes.
4 Place a silicone mat or a piece of heavy-duty

parchment paper in a 10 x 14-inch (25 x 35 cm)
baking sheet.
5 Transfer the dough to the tray and spread

with a rubber spatula, shaping it into the rectan-
gular shape of the silicone mat, until it is about
Crispy Multiseed Crackers, page 38

SAVORY SPICED PECANS

Nutritional values (per serving, about 1/2 cup/ 2 oz/ 57 g)
Total carbs: 7.3 g, Fiber: 5 g, Net carbs: 2.3 g, Protein: 4.6 g, Fat: 36.1 g, Calories: 348 kcal
INGREDIENTS
4 cups pecans (400 g/ 14 oz)
4 tbsp fresh rosemary, roughly chopped
1/4 tsp garlic powder
1/4 tsp onion powder
1/4 tsp smoked paprika
2 tsp sea salt
2 tsp fresh lemon zest
1/4 cup extra virgin olive oil or melted ghee (60
ml/ 2 fl oz)
Optional: 1/4 tsp cayenne pepper if you like heat
INSTRUCTIONS
or 195 °C/ 380 °F (conventional). Place nuts in a
large bowl.
2 Add all the spices, except for the lemon zest.

Pour in the olive oil and stir all ingredients thor-
oughly, until nuts are evenly and well coated.
3 Pour out onto lined oven tray and spread into

an even layer.
4 Bake for 10 to 15 minutes until golden and

toasty. Stir the nuts every five minutes to ensure
even browning. Keep an eye on the for the last
half of the cooking time to prevent any burning.
5 Remove from oven and let cool slightly.

Sprinkle lemon zest over the top and stir through
well.
6 Leave nuts to cool completely. Store in air-

tight jars for up to 2 weeks.
Savory Spiced Pecans, page 40

MINI BRIE TARTS WITH CRANBERRY SAUCE

Makes: 24 mini tarts, Hands-on 5 minutes, Overall 20 minutes
Nutritional values (per mini tart)
INGREDIENTS 9 Store in a covered container in the fridge for

up to five days.
1 1/2 cups shredded low-moisture mozzarella
cheese (170 g/ 6 oz)
2/3 cup almond flour (67 g/ 2.4 oz)
1 wheel of brie (250 g/ 8.8 oz)
1/2 cup homemade cranberry sauce (page 93)
(120 ml)
1 tbsp fresh thyme springs or rosemary
1/4 cup pecan halves (25 g/ 0.9 oz)
INSTRUCTIONS
1 Preheat your oven to 160 C/ 320 F (fan assist-
ed), or 180 C/ 355 F (conventional). Spray a mini
muffin tin lightly with oil.
2 Cut the brie into 24 small squares.
3 Place the mozzarella in a microwave safe

bowl and heat on high for 1 minutes. Remove
and stir. Continue heating in 30 second bursts
until the cheese has melted.
4 Add the almond flour and mix until com-

bined.
5 Roll out between two sheets of baking paper

until about 1/2 cm (1/4 inch) thick.
6 Cut the dough into 24 squares and push

each square into a muffin hole.
7 Top with the brie and then bake for 15 min-

utes.
8 Garnish with any or all combinations of cran-

berry sauce, pecans and fresh herbs.
Mini Brie Tarts With Cranberry Sauce, page 42

EVERYTHING BAGEL DEVILED EGGS

Makes: 12 deviled eggs, Hands-on 10 minutes, Overall 20 minutes
Nutritional values (per serving, 2 deviled eggs)
INGREDIENTS ture then top with the bagel seasoning. Store in

an airtight container in the refrigerator for up to
Deviled eggs: 4 days.
6 large eggs
2 tbsp mayonnaise (30 g/ 1.1 oz), ideally made
from healthy fats like avocado oil
2 tbsp cream cheese (30 g/ 1.1 oz)
1 tsp white vinegar
1 tsp yellow mustard
1/4 tsp black pepper
1/4 tsp sea salt
1 tbsp everything bagel seasoning (see below
for homemade)
Optional: 2 oz smoked salmon (57 g)
DIY Everything Bagel Seasoning:

1 tsp poppy seeds
1 tsp sesame seeds
1/2 tsp onion flakes or 1/8 tsp onion powder
1/2 tsp garlic flakes or 1/8 tsp garlic powder
INSTRUCTIONS
1 Place the eggs in a large pot and cover with
cold water by 2 1/2 cm (1 inch). Bring to a boil
over medium-high heat. Once boiling cover and
remove from the heat, set aside 8 to 10 minutes.
Rinse the eggs with cool water then peel and cut
in half.
2 Scoop out the yolks and place them in a

small mixing bowl. Add in the mayonnaise,
cream cheese, vinegar, mustard, salt and pep-
per. Mix until smooth. Add in the minced salmon
if using.
3 Fill the center of each egg with the yolk mix-
Everything Bagel Deviled Eggs, page 44

Salads & Soups
CHICKEN & MUSHROOM SOUP

Nutritional values (per serving, 2 cups/ 480 ml)
INGREDIENTS then whisk in well.
500 g chicken thigh pieces, skinless and bone- 6 Serve with fresh herbs, cream swirled on top
less (1.1 lb) or mushrooms as a garnish. This recipe makes 4
250 g mixed mushrooms such as white, brown light mains (2 cups per serving), or 6 to 8 appe-
and chanterelle (8.8 oz) tizers.
2 tbsp ghee or duck fat (30 ml)
1 shallot, chopped finely (30 g/ 1.1 oz) 7 Store in an airtight container in the fridge for
2 tsp minced garlic (about 2 cloves) up to 5 days.
1 tsp fresh thyme or 1/2 tsp dried
1 tsp fresh oregano or 1/4 tsp dried
4 cups chicken stock or bone broth (960 ml/ 32
fl oz)
1/2 cup heavy whipping cream or coconut
cream (120 ml/ 4 fl oz)
Optional: 1/2 tsp xanthan gum to thicken
salt and pepper, to taste
INSTRUCTIONS
1 Cut the chicken thighs into small bite-sized
pieces. Heat the ghee in a heavy based pot and
sauté the chopped shallot and garlic for a few
minutes until fragrant.
2 Add the chicken and cook until the chicken is

browned for 5 to 7 minutes.
3 While the chicken cooks, slice the mush-

rooms. Add the mushrooms and cook for a few
minutes until the mushrooms start to soften.
4 Pour in the chicken stock, and then the cream

and simmer for 10 to 15 minutes.
5 To slightly thicken the soup (optional), sprin-

kle 1/2 tsp of xanthan gum over the surface and
Chicken & Mushroom Soup, page 47

ROASTED PUMPKIN SOUP WITH CHORIZO CRUMB

Nutritional values (per serving, 1 1/2 cups/ 360 ml)
INGREDIENTS together or 1 further minute.
2 tbsp virgin coconut oil or ghee (30 g/ 1.1 oz) 5 Add the cumin, ginger, garam masala, papri-
1 small brown onion, chopped (85 g/ 3 oz) ka, salt and pepper to the onions and garlic and
4 cups chopped pumpkin (450 g/ 1 lb) fry for 4 minutes on a medium-low heat.
1 garlic clove, minced
1 tbsp grated ginger 6 Add the roasted pumpkin and concentrated
1/3 tsp garam masala stock. Simmer on a medium heat for about 5
1/2 tsp cumin minutes. Place in a high-speed blender like a Vi-
1/2 tsp paprika tamix and puree until smooth. Add a little more
7 cups chicken stock, bone broth or vegetable stock or water if needs be to reach your desired
stock (1.66 L) consistency.
1 small Mexican chorizo sausage (70 g/ 2.5 oz)
salt and pepper, to taste 7 Remove the skin from the chorizo sausage.
Optional topping: yogurt or creme fraîche, sesa- Finely dice the chorizo meat and fry on a me-
me seeds, fresh watercress, or herbs of choice dium heat in a dry non stick pan for about 5
minutes until cooked through and crispy.
INSTRUCTIONS 8 Ladle the pumpkin soup into bowls, top

with the chorizo crumb and optionally, top with
1 Place the stock in a pan on a medium heat
yogurt, sesame seeds and watercress.
and simmer until the stock reduces in volume to
about half (15-20 minutes). Concentrating the
9 This recipe makes 4 light mains (1 1/2 cups
stock in this way makes the soup super tasty.
per serving), or 6 appetizers (1 cup per serving).
Store in the fridge for up to 4 days, or freeze for
up to 3 months.
3 Cut the pumpkin, remove the seeds and peel

Quick tip:
(unless you are using Hokkaido which does not Too busy? Cook the stock to reduce for only 10
require peeling). Cut into cubes about 1 cm (1/2 minutes, and then skip the pumpkin roasting. In-
inch) thick. Bake for 20 -25 minutes and then set stead of oven roasting, simply boil the chopped
aside. pumpkin in the stock until tender, for about 10
minutes.
4 Meanwhile, heat the coconut oil in a pan on a
medium heat. Peel and finely chop the onion and
garlic. Gently fry the onion on a medium heat
for 3 minutes until soft. Add the garlic and fry
Roasted Pumpkin Soup with Chorizo Crumb, page 49

ROASTED PUMPKIN SALAD WITH FETA & ROCKET

INGREDIENTS
300 g pumpkin such as Hokkaido, cubed (10.6
oz)
1 cup crumbled feta or goat’s cheese (150 g/ 5.3
oz)
1 pack rocket (arugula) (50 g/ 1.8 oz)
1 tbsp coconut aminos (15 ml)
5 tbsp pepitas (pumpkin seeds) (40 g/ 1.4 oz)
salt and pepper, to taste
INSTRUCTIONS
2 Peel and cut the pumpkin into bite sized

cubes (no peeling needed if you use Hokkaido
squash).
3 Place pumpkin in a single layer on a baking

tray and drizzle with 2 Tablespoons of the olive
oil and the coconut aminos.
4 Season with salt and pepper and bake for

30-40 minutes. Remove from oven and let cool.
5 To serve, place the rocket in a large serving

bowl and scatter pumpkin and feta over the top.
Sprinkle with the pepitas (optionally toasted on a
hot dry pan for 1-2 minutes) and finish by driz-
zling the last 2 Tablespoons of olive oil over the
top.
6 Serve as a side. Store in a container in the

refrigerator for up to one week.
Roasted Pumpkin Salad with Feta & Rocket, page 51

LEFTOVER TURKEY SALAD

INGREDIENTS Add about 1/2 of the dressing to the onions and

sauté for another 2 minutes until they become a
Salad: little sticky.
1 small red onion, thinly sliced (45 g/ 1.6 oz)
2 tbsp ghee or duck fat (30 g/ 1.1 oz) 3 Add the remaining half of the ghee into to a
250 g roast leftover turkey (8.8 oz) pan. Add the turkey and spices and sauté for 3-5
1/3 tsp cinnamon minutes until warm and crisp.
1/2 tsp ground cumin
1/2 tsp ground coriander 4 Place the pistachios and pumpkin seeds in a
2 tbsp pistachios (15 g/ 0.5 oz) dry frying pan and gently toast on a medium-low
3 tbsp pumpkin seeds (25 g/ 0.9 oz) heat for 3-5 minutes until golden. Remove from
100 g watercress (3.5 oz) the heat and pan. Allow to cool.
80 g arugula (rocket) (2.8 oz)
5 Place the leaves on a serving platter. Toss
3 tbsp chopped mint
with the herbs remaining dressing, turkey, pista-
4 tbsp chopped coriander
chios, pumpkin seeds, pomegranate (optional),
Optional: 1/4 cup pomegranate seeds (22 g/ 0.8
slices of avocado, and feta.
oz)
1 large avocado, sliced (200 g/ 7.1 oz) 6 It tastes best when served fresh but can be
1/3 cup crumbled feta (50 g/ 1.8 oz) stored in the fridge for 1 day.
Dressing:
1 tbsp toasted sesame oil (15 ml)
3 tbsp fresh lime juice (45 ml)
small piece of ginger, grated (6 g/ 0.2 oz)
1 tbsp fresh orange zest
1 tbsp coconut aminos (15 ml)
1/2 tsp sea salt, or to taste
1/8 tsp ground black pepper, or to taste
INSTRUCTIONS
1 Place half of the ghee into a saucepan and
heat on a medium heat. Add the onions and
sauté for about 3 minutes until soft.
2 Mix all the dressing ingredients together.
Leftover Turkey Salad, page 53

JALAPENO POPPER “POTATO” SALAD

Total carbs: 9.5 g, Fiber: 3.5 g, Net carbs: 6 g, Protein: 8.9 g, Fat: 24.4 g, Calories: 273 kcal
INGREDIENTS 5 Add in the cooled cauliflower and toss to

combine. Chill until ready to serve as a side.
2 lbs (900 g) cauliflower, cut into 1-inch (2 cm)
Leftovers can be stored in the fridge for up to 4
cubes
days.
4 ounces cream cheese (113 g)
1/2 cup mayonnaise (110 g/ 3.9 oz), ideally made
from healthy fats like avocado oil
1/2 tsp sea salt
1/2 cup shredded Mexican blend cheese (56 g/
2 oz)
1/4 cup pickled jalapeños, minced (50 g/ 1.8 oz)
3 green onions, minced (45 g/ 1.6 oz)
5 slices cooked bacon, crumbled (40 g/ 1.4 oz
cooked weight , about 75 g/ 2.7 oz raw)
1 fresh jalapeño, thinly sliced (14 g/0.5 oz)
INSTRUCTIONS
al), or 170 °C/ 340 °F (fan assisted) and line a
baking sheet with parchment.
2 Arrange the bacon in a single layer and cook

15-20 minutes until crisp. Transfer to a paper
towel lined plate.
3 Clean the baking sheet and cover with a new

piece of parchment. Arrange the cauliflower in a
single layer and cook 20-25 minute until tender.
Let cool.
4 In a large bowl stir together the cream

cheese, mayonnaise, garlic powder, salt, shred-
ded cheese, pickled jalapeños, green onions,
bacon, and fresh jalapeños.
Jalapeno Popper “Potato” Salad, page 55

ROASTED BEETROOT SALAD

INGREDIENTS aside. Place the rocket in a serving bowl and toss

some dressing through.
Salad:
3 fresh whole beetroots (250 g/ 8.8 oz) 6 Place the beetroot wedges on top of the
1 cup chopped walnuts (120 g/ 4.2 oz) rocket and then sprinkle with walnuts. Finish off
200 g soft goat’s cheese (7.1 oz) by placing torn pieces of goat’s cheese around
1 pack arugula (rocket) (50 g/ 1.8 oz) the dish and sprinkling with a touch more dress-
ing.
Balsamic Vinaigrette:
4 tbsp balsamic vinegar (60 ml/ 2 fl oz) 7 Serve as a side. Store the assembled, cov-
2 tbsp extra virgin olive oil (30 ml) ered, in the refrigerator for up to 3 days. The in-
1 tsp powdered Swerve or Erythritol dividual components can be stored in the fridge
1 tsp Dijon mustard for a week before using.
pinch of salt
Quick tip:
INSTRUCTIONS Make sure to use the right type of vinegar. Reg-
ular balsamic vinegar has between 4-6 grams of
1 Preheat oven to 180 °C/ 355 °F (fan assisted), carbs per tablespoon.
However, some of the more highly concentrat-
2 Wash the beetroot and then wrap in alumi- ed high-end balsamics, such as those available
num foil and place on a baking tray and bake for in gourmet stores and the olive oil and vinegar
approx. 45 minutes. The beetroot is done when boutiques that are popping up everywhere, will
a knife slides easily into the center. have substantially more, especially if they’re thick
and syrupy. These vinegars, which are more like
3 While the beetroot is roasting, place all of
glazes, could pack a carb punch as high as 8-11
the dressing ingredients into a jar and shake
grams per Tbsp.
until well combined.
4 Set all other ingredients out, ready to as-

semble. Remove beetroot from oven and let
cool until you are able to handle them. While the
beetroot is still warm (trust me on this one, you
don’t want to try it cold), use your fingers to slide
the skins off. I wear food handling gloves when
doing this to avoid purple stained fingers.
5 Cut the beetroot into wedges and place
Roasted Beetroot Salad, page 57

Mains
BUTTER BLANKETED ROAST TURKEY

Makes: 12 servings, Hands-on 20 minutes, Overall 3-4 hours
Nutritional values (per serving, about 160 g/ 5.6 oz cooked turkey)
INGREDIENTS 5 Use your hands to spread the herbed but-

ter under the skin of the turkey, massaging and
5.5 kg (12 lbs) whole turkey
smoothing it out as you go. Any leftover butter
500 grams unsalted butter (1.1 lb)
can be rubbed all over the outside of the bird.
2 small yellow onions (140 g/ 5 oz)
1 bunch of each sage and thyme 6 Place your cheesecloth in the melted butter
2 cups chicken stock (480 ml) mixture and then gently squeeze out excess
Salt and pepper, to taste liquid. Fold the cloth and drape over your turkey,
1 tbsp each chopped rosemary and thyme patting it down and smoothing it over until the
2 tbsp chopped sage bird is wrapped neatly. Place the wrapped turkey
1 tsp minced garlic on a rack over a roasting dish and pour 1 cup of
chicken stock in the base of the tray. Cook the
INSTRUCTIONS turkey for 30 minutes.
1 You’ll need a piece of cheesecloth or muslin, 7 Remove from oven and baste with the butter
big enough to fold in half and cover your bird. and chicken stock baste. Reduce the tempera-
Preheat the oven to 220 °C/ 430 °F (fan), or 240 ture to 180 °C/ 355 °F (fan), or 200 C/ 400 F
°C/ 465 °F (conventional). Dry your turkey inside (conventional) and cook the turkey for a further
and out with clean paper towels. 2 hours or so, depending on the size of your bird
(about 20 min. per each pound/ 450 g of turkey).
2 Melt half of the butter (250 g/ 8.8 oz) in a
The turkey is cooked when the internal tempera-
saucepan on the stove and add 1 cup (240 ml)
ture reaches 165 °F or 73 °C.
of chicken stock. Place the rest of the butter in a
small bowl and add the chopped herbs and the 8 Baste the turkey with the melted butter and
garlic. Mix well until you have a nicely combined chicken stock mixture every 30 minutes, you can
herb and garlic butter. also use the juices that gather in the bottom of
the roasting dish
3 Very carefully, use your hand to slide be-
tween the skin of the turkey and the meat, creat- 9 When your turkey is done, baste the cloth
ing a pocket of space all over the breast and legs really well and gently pull away from your, now
of the bird. incredibly golden, bird. If it sticks, don’t panic,
just soak that spot a bit more until it releases.
4 Halve the onions and stuff the turkey with
Cover the turkey with foil and rest for 30 minutes
them, along with the bunches of sage and
before carving. Serve with butter sauce poured
thyme. You can use herbs to taste - these don’t
over the turkey. Store, in a covered container, in
get eaten but the infuse the bird with lovely
the fridge for up to 5 days.
flavors.
Butter Blanketed Roast Turkey, page 60

CRISPY SPATCHCOCK CHICKEN

Nutritional values (per serving, 1/4 chicken)
Total carbs: 3.8 g, Fiber: 0.8 g, Net carbs: 3 g, Protein: 33.5 g, Fat: 41 g, Calories: 514 kcal
INGREDIENTS 4 Flip the chicken over, splay the legs and

using the palm of your hand press down firmly to
Chicken: flatten the chicken.
1 whole chicken (1.15 kg/ 2.5 lb bird, will yield
about 60% meat & skin) 5 Place the chicken opened up on a baking
2 small red onions (90 g/ 3.2 oz) tray and rub half of the parsley oil marinade over
1 whole bulb of garlic and under the skin. Peel the onions and slice into
1/3 - 1/2 cup water (80-120 ml/ 3-4 fl oz) quarters. Slice the garlic in half horizontally and
arrange both around the chicken. Fill the base
Lemon herb marinade:
with a little water.
large bunch fresh parsley, stalks removed (60 g/
2.1 oz) 6 Push the tips of the wings behind the breast-
1/4 cup of extra virgin olive oil (60 ml/ 2 fl oz) bone where the neck is. Make a hat for the
1 tbsp of fresh lemon juice chicken by twisting the corners of a grease proof
few drops of apple cider vinegar sheet of paper (my top tip to help tenderize
1 small clove garlic, peeled the meat to make it moist). Cover the top of the
Pinch of sea salt baking tray with tin foil so there are no gaps and
roast in the oven for 40 minutes.
INSTRUCTIONS
7 After the initial cooking time, remove the tin
1 Preheat the oven to 200 °C/ 400 °F (fan as- foil and greaseproof paper, drain the juices into
sisted), or 220 °C/ 425 °F (conventional). To make a glass but save these as you’ll need them later.
the lemon herb marinade (parsley oil), simply Place the chicken back in the oven for 30 more
place all the ingredients in a high speed food minutes for the skin to crisp up.
processor and blitz until fine.
8 Add the juices back in after 20 minutes (of
2 Remove the giblets and string from the the extra 40 minutes) and give the onions and
chicken. Splay open the chicken, breast side garlic a stir. Cooking times vary based on the
down with the drumsticks facing towards you. size of the chicken so please adjust accordingly.
The bird is cooked when the juices of the meat
3 Remove the back bone. Run your finger run clear and there is no pink flesh.
down the spine of the chicken to identify the soft
outside of the ribcage. Using strong scissors cut 9 Once cooked, remove from the oven and al-
up one side of the spine. Repeat on the other low to stand for 10 minutes before carving. Serve
side of the spine and remove the backbone (re- with the remainder of the parsley oil on top.
serve the back bone for making bone broth).
Crispy Spatchcock Chicken, page 62

GINGER SPICED PORK ROAST

Makes: 10 servings, Hands-on 10 minutes, Overall 2 hours 30 minutes
Nutritional values (per serving, about 150 g/ 5.3 oz cooked meat)
INGREDIENTS and bake for another 2 hours or until your in-

stant-read thermometer inserted in the thickest
1 large pork loin roast, tied (2 kg/ 4.4 lb)
part reads 57-60 °C/ 135-140 °F. Then, remove
4 cloves garlic, minced
from the oven and let it rest for 15 minutes.
1 tbsp freshly grated ginger (6 g/ 0.2 oz)
2 tsp fresh orange zest, organic 5 Serve with cauliflower mash (page 83) or
4 tbsp Sukrin Gold or granulated Erythritol or roasted Brussels sprouts (page 77). Leftovers
Swerve (40 g/ 1.4 oz) can be stored in the fridge for up to 4 days.
1/2 tsp red chili flakes
1/4 tsp ground cloves
1/4 tsp freshly ground black pepper
1 1/2 tsp sea salt
2 tbsp ghee or lard, melted (30 g/ 1.1 oz)
INSTRUCTIONS
1 Prepare the marinating paste. Mix the
minced garlic, grated ginger, orange zest, sweet-
ener, chili flakes, ground cloves, ground black
pepper and salt.
2 Add ghee and olive oil and mix until well

combined. Place the pork loin on a piece of
plastic wrap. Rub the paste all over the pork loin
and cover it well with the plastic wrap. Place in a
roasting pan and refrigerate overnight to let the
pork infuse with all the flavors.
3 Remove from the fridge and let it sit at room

temperature for 30-60 minutes before roasting.
Place in the oven preheated to 200 °C/ 400 °F
(fan assisted), or 220 °C/ 425 °F (conventional)
and bake for 15 minutes.
4 Then, reduce the heat to 160 °C/ 320 °F

(fan assisted), or 180 °C/ 355 °F (conventional)
Ginger Spiced Pork Roast, page 64

BACON WRAPPED SAUSAGE STUFFED PORK TENDERLOIN

INGREDIENTS the tenderloin like a book. Cover the tenderloin

with a piece of cling film and evenly pound the
1 pork tenderloin (500 g/ 1.1 lb)
meat with a meat tenderizer/ mallet until about
1 tbsp ghee or lard (15 ml)
1/2 inch (1 cm) thin. When done, set aside.
1 small red or white onion (60 g/ 2.1 oz)
2 cloves garlic 6 Prepare the “bacon net”. Lay 7 thin stripes
400 g gluten-free sausage meat (14.1 oz) of bacon on a chopping board. Then lay the
1 tsp dried sage or thyme remaining half of the bacon strips over in an
1/4 cup flax meal (40 g/ 1.4 oz) alternating order to create a bacon net.
14 thin slices bacon, or 7 regular slices cut
lengthwise (210 g/ 7.4 oz) 7 Put the pounded tenderloin over the bacon
Sea salt and pepper to taste net and place the sausage stuffing in the middle
so you can tightly roll it up lengthwise.
INSTRUCTIONS
8 Move the rolled tenderloin to the edge of the
1 Prepare the filling. Finely dice the onion and bacon net and roll it to wrap it round the tender-
garlic. Place on a pan greased with ghee and loin (be careful not to spill the filling). Secure the
cook over a medium-high heat for a few minutes, edges of the tenderloin with two toothpicks on
until fragrant. each side so the sausage stuffing stays inside.
2 Remove the sausage casing and place the 9 Place the tenderloin on a rack or baking
sausage meat in the pan with onion and garlic. sheet seam side down. Bake for 35-45 minutes
Break into smaller pieces with a spatula. or until your meat thermometer reads 63-68 °C/
145-155 °F depending on how well done you like
3 Cook until the meat is browned from all it to be. If the bacon is not crisped up enough,
sides. This will take just 6-8 minutes. Then, use place under a broiler for a few minutes.
a slotted spoon and transfer the meat in large
mixing bowl. 10 Remove the tenderloin from the oven and
let it rest for 10-15 minutes before slicing and
4 Add the sage and flax meal and season with serving. Remove the toothpicks. Leftovers can
salt and pepper to taste. Set aside and preheat be stored in the fridge for up to 4 days.
the oven to 190 °C/ 375 °F (fan assisted), or 210
°C/ 410 °F (conventional).
5 Prepare the tenderloin. Cut the tenderloin

lengthwise almost all the way through leaving
out about 1/2 inch (1 cm) so you can then open
Bacon Wrapped Sausage Stuffed Pork Tenderloin, page 66

FLIPPED PORK BELLY

Makes: 4 servings, Hands-on 30-45 minutes, Overall 2 hours 15 minutes
Nutritional values (per serving, about 140 g/ 5 oz cooked meat)
INGREDIENTS roasting tray. Roast for 1 hour.
1 kg raw pork belly (2.2 lb) 7 Increase oven temperature to 220 °C/ 430
1 large brown onion (150 g/ 5.3 oz) °F (fan assisted), or 240 °C/ 465 °F (convention-
1 handful fresh sage (approx. 1/2 cup) al). Take belly out of roasting dish and sit to one
2 tbsp extra virgin olive oil, ghee, lard, goose or side.
duck fat (30 ml)
1 tbsp sea salt flakes 8 Slice onion into four thick rounds and sit in
the bottom of the roasting tray, along with the
INSTRUCTIONS fresh sage leaves.
1 Bring a large pot of water to a gentle simmer. 9 Turn pork belly over, skin side up, and place
Make regular slices in the skin of the pork belly, on top of the onions. Roast for 30 minutes or un-
being sure not to cut down into the flesh. til the skin is bubbly and crisp. Note: if you want
to give it a little boost at the end, very carefully
2 Place belly, skin side down in a steamer pot put it under the grill for a few minutes.
and steam gently for 15 minutes. This opens the
skin up and allows the fats to start to soften (I 10 Serve with low-carb sides of choice (page
have been told that you can also pour boiling 76)! Leftovers can be stored covered in the
water over it to achieve the same result, but I’ve refrigerator for 4 days.
not tried that. Let me know if you do).

or 210 °C/ 410 °F (conventional). Remove the
belly from the steamer and place, skin side up,
on a tray.
4 Pat dry with paper towels. If you want to get

the skin dry, use your hairdryer on low, cool air
setting and open out the skin as much as possi-
ble.
5 Rub the oil of choice (I used duck fat) into

the skin, getting right into the slits. Sprinkle with
Himalayan salt flakes and massage them in well
also.
6 Place pork belly skin side down onto your
Flipped Pork Belly, page 68

RACK OF LAMB WITH HERB & MUSTARD CRUST

Nutritional values (per serving, 2 crusted ribs)
INGREDIENTS processor.
2 large racks of lamb, 8 ribs (1.5 kg/ 3.3 lb) 6 Place in a food processor and pulse until
2 tbsp ghee or lard (30 ml) crumbly. Wrap a piece of aluminum foil tightly
1 tbsp Dijon mustard (15 ml) around the exposed rib bones to prevent them
1 cup ground pork rinds (50 g/ 1.7 oz) from burning. Spread the mustard over the top
2 cloves garlic, minced fatty parts.
1-2 sprigs fresh rosemary or 1-2 tsp dried rose-
mary 7 Add the pork rind & herb crust and press it
1/2 tsp sea salt, or to taste in using your fingers so it won’t fall of during bak-
freshly ground black pepper ing. Place in the oven and bake for 15-18 minutes
(medium-rare) or 20-23 minutes (medium).
INSTRUCTIONS
8 Remove from the oven and cover with alumi-
1 Bring the lamb racks to room temperature num foil and let it rest for about 10 minutes. The
before cooking. Preheat the oven to 200 °C/ 400 meat will keep cooking from the residual heat
°F (fan assisted), or 220 °C/ 425 °F (convention- resulting in evenly cooked and juicy meat.
al). Season the racks with salt and pepper.
9 When ready to be served, remove the alumi-
2 Heat a large pan greased with 1 tablespoon num foil and discard. Use a sharp knife to gently
of ghee over a high heat and place in the lamb slice the racks to prevent the crust from falling
racks with the fatty side down (ideally one rack at off.
a time to avoid overcooking).
10 Best eaten immediately while still warm.
3 Cook for just 2-3 minutes until browned. Serve with low-carb sides such as green beans
Turn on the other side and cook for about 30 (page 81). You can store the ribs covered in
seconds. Using tongs, cook the rack standing up the fridge for up to 3 days. Always reheat in the
for another 30 seconds and on the sides for 30 oven or microwave before serving.
seconds to seal the meat from all sides.
4 Place on a baking tray lined with parchment

paper and let it cool down slightly.
5 Meanwhile, prepare the crust. Place the pork

rinds, minced garlic, rosemary, more salt and
pepper (skip salt if using salted pork rinds) and
the remaining 1 tablespoon of ghee into a food
Rack of Lamb with Herb & Mustard Crust, page 70

BEEF BOURGUIGNON
Makes: 6 servings, Hands-on 20 minutes, Overall 4 hours
Total carbs: 8.3 g, Fiber: 1.4 g, Net carbs: 6.9 g, Protein: 36.7 g, Fat: 45 g, Calories: 678 kcal
INGREDIENTS 5 Bring to a boil and mix well with a spatula

scraping the caramelized cooking juices from
2-3 large beef braising steaks or brisket (900 g/
the bottom of the pot.
2 lb)
3 tbsp ghee or lard ( 45 g/ 1.6 oz) 6 Add your bouquet garni. You can make your
3 cloves garlic, crushed bouquet garni by placing all the herbs in a piece
1 medium white onion, diced (110 g/ 3.9 oz) of cheesecloth and tying with an unwaxed kitch-
750 ml bottle dry red wine such as Burgundy en string. Place in the pot, cover with a lid and
1 tbsp unsweetened tomato paste (15 ml) cook for 3 to 3 1/2 hours over a low heat.
1 bouquet garni made with 1-2 sprigs parsley,
1-2 sprigs thyme, 1 tsp peppercorns, 3 cloves 7 When the meat is tender, take off the heat.
and 3 bay leaves Use a spatula to remove the bouquet garni from
4 cups white mushrooms, sliced (300 g/ 10.6 oz) the pot and cover it with a lid.
8 slices bacon, sliced (240 g/ 8.5 oz)
1 tsp sea salt, or to taste 8 Prepare the bacon and mushrooms. Grease
Optional: 1/2 - 1 cup water, chicken stock of a pan with the remaining ghee and add the
bone broth if too thick sliced bacon. Cook for about 5 minutes until
lightly browned and then add the mushrooms.
Cook for another 4-5 minutes or until tender and
INSTRUCTIONS
browned.
1 Cut the beef into large chunks and season
9 When the mushrooms and bacon are ready,
with some salt. Heat a Dutch oven or a heavy-
take off the heat and place in the pot with beef.
based pot greased with 2 tablespoons of ghee.
Mix until well combined.
2 Fry the beef chunks over a medium-high heat
10 Serve with cauliflower mash (page 83).
until golden brown for about 3 minutes. Turn on
Store in the fridge for up to 5 days or freeze the
the other side and brown for 3 more minutes.
stew for up to 3 months.
Work in batches so the pot doesn’t get crowded.
3 Remove the chunks from the pot and place

Quick tip:
into a bowl. Lower the heat and add diced onion, If you have a pressure cooker, you can make this
and crushed garlic. meal in just about an hour. Follow the first two
steps (sear the meat) and then place everything
4 Return the beef chunks to the pot. Pour in in a pressure cooker. Cook on high pressure for
the red wine and add tomato paste. The meat 40 minutes.
should almost be covered. If needed, add 1/2 - 1
cup water or broth (I didn’t use any).
Beef Bourguignon, page 72

CZECH CHRISTMAS FRIED FISH

INGREDIENTS 55). Best eaten fresh. Any leftovers can be

stored in the fridge for up to 3 days.
4 fillet loins of carp or cod or haddock (600 g/
1.3 lb total, 150 g/ 5.3 oz each) Tip:
1/8 tsp ground caraway seeds
If you’re using carp, leave the skin on. For had-
Sea salt and pepper, to taste
dock or cod, use skinless.
1 large egg
1 tbsp heavy whipping cream or coconut milk (15 Make sure the pan is hot before frying the fish.
ml) Don’t be tempted to turn the fish too soon or the
1 cup almond flour (100 g/ 3.5 oz) “breading” may fall off. Cooking time depends
4 tbsp flax meal (28 g/ 1 oz) on the thickness, i.e. thicker loins will take longer
1/4 cup ghee or duck fat (55 g/ 1.9 oz) than fillets. If using loins, cook on medium-high
for 2-3 minutes, then flip on the other side. Cook
INSTRUCTIONS for 2 minutes on medium-high and then for 2-3
more minutes on medium-low.
1 In a medium bowl, mix the almond flour and
flax meal. Pat dry the excess moisture from the
fish with a clean kitchen cloth or paper towel.
Season with salt, pepper and ground caraway on
both sides.
2 Crack the egg into a bowl and beat with the

cream (or almond milk or coconut milk), and a
pinch of salt.
3 Dip the fish fillets or loins, one at a time,

in the egg mixture, then in the almond & flax
mixture. Gently shake off excess coating and set
aside.
4 Heat a large pan greased with ghee or duck

fat. Add the “breaded” fish and fry in a single
layer on each side over a medium-high heat for
2-3 minutes or until golden brown and crispy.
5 Place the fried fish on a plate and serve with

low-carb sides such as “potato” salad (page
Czech Christmas Fried Fish, page 74

Sides & Condiments
CRISPY ROASTED BRUSSELS SPROUTS

Makes: 4 side servings, Hands-on 10 minutes, Overall 40 minutes
INGREDIENTS
600 g Brussels sprouts, trimmed (1.3 lb)
3 tbsp ghee, extra virgin olive oil or avocado oil
(45 ml)
1/2 tsp black pepper, or to taste
INSTRUCTIONS
or 220 °C/ 425 °F (conventional), you want your
oven hot! Place a heavy pan in the oven while
preheating.
2 Cut the ends off the Brussels sprouts so that

the very bottom is removed, but so that they still
have a little stem which will help hold the leaves
together. Remove any loose leaves.
3 Add to the heated baking tray and pour over

the oil, salt and pepper. Toss to coat, and then
arrange the sprouts flat-side down.
4 Cook 25 – 30 minutes. Note that there is no

need to turn, although check about 15 minutes
in to ensure they are cooking evenly – the bot-
toms and tops should both be starting to brown.
5 Serve with a generous sprinkle of sea salt.

Can be stored up to four days in a sealed con-
tainer in the fridge. Reheat before eating.
Crispy Roasted Brussels Sprouts, page 77

BROCCOLI CHEESE GRATIN

INGREDIENTS 5 Bake in the oven for 20-30 minutes until the

cheese is melted and browned. Serve immedi-
1 large broccoli (450 g/ 1 lb)
ately or let it cool down and store in a sealed
container in the fridge for up to 4 days.
1/4 tsp xanthan gum or glucomannan powder
1/3 cup cream cheese, room temperature (80 g/
2.8 oz)
1 cup unsweetened almond milk (240 ml/ 8 fl oz)
1/2 tsp ground black pepper, or to taste
1 cup grated cheddar cheese, grated (113 g/ 4
oz)
INSTRUCTIONS
1 Preheat your oven to 200 °C/ 400 °F (conven-
tional), or 180 °C/ 355 °F (fan assisted). Steam
or boil the broccoli just enough so that it is still
crunchy on the inside. Drain well and place into
an oiled casserole dish.
2 Melt the butter in a small saucepan over low

heat. Whisk in the xanthan gum, stirring con-
stantly. Note that the butter will start to foam a
little, but won’t yet start to thicken.
3 Still whisking, add the garlic powder, cream

cheese and 1/3 of the almond milk and stir to
combine, then gradually add the rest of the milk
and continue to whisk until you have a smooth
sauce.
4 Remove from heat and stir through 1/3 of the

cheddar cheese. Pour the sauce over the brocco-
li, and gently stir through. Sprinkle the remaining
cheese over the top.
Broccoli Cheese Gratin, page 79

LEMON GREEN BEANS WITH ALMONDS

INGREDIENTS
450 g trimmed green beans (1 lb)
1/2 medium red onion, thinly sliced (50 g/ 1.8 oz)
2 tbsp unsalted butter, ghee or coconut oil (28
g/ 1 oz)
1/2 tsp sea salt
1/4 cup flaked or slivered almonds, preferably
toasted (23 g/ 0.8 oz)
INSTRUCTIONS
1 Bring a large pot of water to a boil, once boil-
ing blanch the green beans for 5 minutes then
quickly drain.
2 Pour the olive oil into a large skillet over

medium low heat. Add in the sliced onions and
cook on low-medium until caramelized, for 15-20
minutes.
3 Once caramelized, add in the green beans

and butter. Toss to coat then sprinkle with al-
monds to serve. Store refrigerated up to 5 days.
Lemon Green Beans with Almonds, page 81

CAULIFLOWER MASH WITH ROASTED GARLIC & THYME

INGREDIENTS 6 Serve in a big bowl with olive oil drizzled on

top and some thyme to garnish.
1/2 bulb of garlic (6 cloves)
1 medium cauliflower (600 g/ 1.3 lb) 7 Store in the refrigerator, covered, for up to 5
1 tbsp fresh thyme days.
1/4 tsp pepper, or to taste
1/4 cup butter (57 g/ 2 oz)
1/2 cup cream cheese (120 g/ 4.2 oz)
INSTRUCTIONS
or 220 °C/ 425 °F (conventional). Place garlic in a
piece of aluminum foil and wrap well. Bake for 30
minutes.
2 While garlic is roasting, cut the cauliflower

into florets and place in a saucepan. Cover with
water and bring to the boil. Reduce heat and
simmer until just soft to a fork. Drain well.
3 Remove garlic from oven and reduce the

temperature to 180 °C/ 355 °F (fan assisted), or
200 °C/ 400 °F (conventional).
4 Spread the drained cauliflower over a lined

over tray in a single layer and place in the oven
for 15 minutes. This changes the flavor slightly
but also removes a lot of the moisture, giving a
creamier mash.
5 Once done, place the cauliflower into a food

processor, squeeze the roasted garlic out of its
skin into the processor and then add the butter,
cream cheese and thyme. Blitz until it is creamy
and silky.
Cauliflower Mash with Roasted Garlic & Thyme, page 83

BACON WRAPPED BRUSSELS SPROUTS WITH DIJON GLAZE

Nutritional values (per serving, 3-4 Brussels sprouts)
INGREDIENTS
2 tbsp Dijon mustard (30 g/ 1.1 oz)
2 tsp extra virgin olive oil
Optional: 1 tbsp Swerve or Erythritol (10 g/ 0.4
oz)
1 tbsp minced fresh parsley
450 g Brussels sprouts (1 lb)
340 g thin cut bacon, cut in half (12 oz)
pinch of sea salt and pepper
INSTRUCTIONS
al), or 180 °C/ 355 °F (fan assisted). In a small
bowl mix together the mustard, swerve (if using),
herbs, oil, and a pinch of salt and pepper.
2 Wrap each Brussels sprout in a piece of ba-

con, place on a baking sheet with the seam side
down. Repeat with remaining sprouts.
3 Brush the sauce over the sprouts and transfer

to oven. Cook for 45-60 minutes until the bacon
is crispy and the sprouts are tender.
4 Remove the baking sheet from the oven and

let the Brussels sprouts cool down for a few min-
utes before serving. Store in an airtight container
in the refrigerator for up to 3 days.
Bacon Wrapped Brussels Sprouts with Dijon Glaze, page 85

SWEET & SPICY PROSCIUTTO WRAPPED GREEN BEANS

Nutritional values (per serving, 3 parcels)
INGREDIENTS
450 g fresh green beans, trimmed (1 lb)
225 g thinly sliced prosciutto or pancetta (8 oz)
3 tbsp melted unsalted butter, ghee or duck fat
(45 ml)
1/4 - 1/2 tsp cayenne pepper
2 tbsp granulated Swerve or Erythritol (20 g/ 0.7
oz)
INSTRUCTIONS
1 Preheat the oven to 175 °C/ 350 °F (conven-
tional), or 155 °C/ 310 °F (fan assisted). Line a
baking sheet with parchment paper.
2 Take a bundle of green beans (6-8 at a time)

and wrap in a piece or two of prosciutto. Repeat
until you’ve wrapped all of the green beans,
arrange on the baking sheet in a single layer.
3 Repeat for all the remaining ingredients. You

should be able to get 15 parcels.
4 In a small bowl mix together the melted but-

ter, cayenne pepper, garlic powder, and Swerve.
Brush the green beans with the mixture.
5 Transfer to the oven and bake for 15-20 min-

utes, and then broil on high for 5 minutes, until
the prosciutto is crispy and the green beans are
tender.
6 Store in an airtight container in the refrig-

erator for up to 4 days. Reheat under the oven
broiler for about 5 minutes.
Sweet & Spicy Prosciutto Wrapped Green Beans, page 87

MULTIPURPOSE PIE CRUST

Makes: 1 large/ 8 small pie crusts, Hands-on 10 minutes, Overall 1 hour
Nutritional values (per serving, 1/8 pie crust)
Total carbs: 5 g, Fiber: 3.7 g, Net carbs: 1.3 g, Protein: 3.9 g, Fat: 15 g, Calories: 158 kcal
INGREDIENTS the baking paper with the ceramic beans. If the

center of the pie seems too moist, place back in
the preheated oven (switched off) just to dry out.
1/3 packed cup flax meal (50 g/ 1.8 oz)
1 tbsp psyllium husk powder (8 g/ 0.3 oz) 7 Fill with any sweet or savory filling. If not us-
pinch sea salt ing straight away, let the pie crust cool down.
1/4 cup butter or ghee or coconut oil (56 g/ 2 oz)
2-4 tbsp water (30-60 ml) 8 Once cool, store in an airtight container and
keep at room temperature for up to a week.
INSTRUCTIONS
1 Mix all the dry ingredients. Add the butter
cut in pieces. Using your hands, combine the dry
ingredients with the butter. Add water and mix
until well combined.
2 Place the dough in a plastic wrap and flatten

using your hands. Place in the fridge for 30-60
minutes. Preheat the oven to 175 °C/ 350 °F (fan
assisted), or 195 °C/ 380 °F (conventional).
3 Place the dough directly into a non-stick pan

with a removable bottom and press up the sides
using your fingers to create a “bowl” shape.
4 Use a dough roller or wet your hands if need-

ed. Ideally, use a baking sheet as lining for the
bottom to ensure that the crust doesn’t get stuck
to it.
5 Place baking paper on top and use ceramic

baking beans to weight the dough down. You
will need them to prevent the dough from rising
and creating air bubbles, especially if you are
making a large pie. Place in the oven and bake
for 18-20 minutes.
6 When done, remove from the oven. Remove
Multipurpose Pie Crust, page 89

ITALIAN HERB COMPOUND BUTTER

Makes: 1 log, about 175 g/ 6.2 oz, Hands-on 5 minutes, Overall 2 hours
Nutritional values (per serving, 1 tbsp)
INGREDIENTS
125 g unsalted butter, softened (4.4 oz)
1/2 cup + 1 tbsp finely grated Parmesan cheese
(50 g/ 1.8 oz)
1 tsp dried oregano
1 tsp dried basil
INSTRUCTIONS
1 Place all ingredients into a bowl. Use a fork to
combine thoroughly.
2 Place the mixture on a piece of baking paper

and form a log. Wrap in cling wrap, smooth out
even further while wrapping.
3 Refrigerate for two hours, or until set.
4 Slice into rounds and let melt on top of

steaks or use as a baste on a roast chicken.
Anywhere that you would like to add a punch of
flavor, use this butter.
5 Store in the refrigerator, wrapped in cling

wrap, for up to one month.
Italian Herb Compound Butter, page 91

SPICED ORANGE CRANBERRY SAUCE

Makes: 8 servings/ 2 cups, Hands-on 5 minutes, Overall 15 minutes
Nutritional values (per serving, about 1/4 cup/ 60 ml)
INGREDIENTS
3 1/2 cups fresh or frozen cranberries (350 g/
12.3 oz)
2/3 cup granulated Swerve or Erythritol (133 g/
4.7 oz)
1/4 tsp ground cinnamon
pinch of sea salt
1/8 tsp ground cloves
1 organic orange, zested
3 tbsp fresh orange juice (45 ml)
INSTRUCTIONS
1 Place the cranberries in a medium pot and
heat over a medium heat.
2 Add the Swerve, cinnamon, salt, cloves, or-

ange zest and orange juice.
3 Bring the mixture to a simmer. Cook for 7-10

minutes, stirring occasionally, until the cranber-
ries are broken down and the sauce is thick.
4 Transfer to a bowl and serve.
5 To store, place in a lidded container and

store in the refrigerator for up to one week. This
sauce also freezes really well, simply freeze in a
freezer safe container and reheat on the stove
top for 5-10 minutes.
Spiced Orange Cranberry Sauce, page 93

ULTIMATE KETO GRAVY

Makes: 6 servings, 1 1/2 cups, Hands-on 10 minutes, Overall 45 minutes
Nutritional values (per serving, 1/4 cup/ 60 ml)
INGREDIENTS the soaked porcini mushrooms with the water.

Add balsamic vinegar and mustard and bring to
2 tbsp ghee, duck fat or olive oil (30 g / 1.1 oz)
a boil.
1 medium white onion (110 g / 3.9 oz)
2 cloves garlic 5 Lower the heat and let it simmer until the
1 tbsp balsamic vinegar (avoid extra sweet thick amount is reduced by about half. Be patient: if
balsamic vinegar) you don’t reduce it enough, it will end up too
1 tbsp Dijon mustard thin and watery.
1 tbsp freshly chopped sage or 1 tsp dried sage
or any herbs of choice 6 Add the cream and cook for just about 5 min-
1 tsp lemon zest, use organic lemons utes. Once done, take off the heat and season
2 tbsp fresh lemon juice with salt and pepper to taste.
1/2 cup dried porcini mushrooms (15 g / 0.5 oz)
1/4 cup heavy whipping cream or coconut milk 7 Pour in a jar if you used a shallow pan like I
(60 ml / 2 fl oz) did and blend with a hand blender until smooth
2 cups bone broth or chicken stock or vegetable and creamy.
stock (480 ml / 16 fl oz)
8 When done, serve immediately with meat,
1/2 cup water to soak the mushrooms (60 ml / 2
roasted vegetables or cauliflower mash or let it
fl oz)
cool down and store covered and refrigerated
salt and pepper to taste
for up to 5 days. Reheat as needed.
INSTRUCTIONS
1 Add water to the porcini mushrooms and
soak for 15 to 30 minutes. Peel and dice the
onion and garlic. Chop the sage and zest the
lemon.
2 Add the garlic and onion into a hot pan

greased with ghee and cook over a medium heat
until translucent. Stir occasionally to prevent
burning.
3 Add the lemon zest and sage and cook until

the onion is golden.
4 Pour in the bone broth, lemon juice and add
Ultimate Keto Gravy, page 95

THE BEST EVER MARINARA SAUCE

Makes: 1 1/4 cups/ 300 ml, Hands-on 5 minutes, Overall 5 minutes
Nutritional values (per 1/4 cups/ 60 ml)
INGREDIENTS
1 cup cherry tomatoes or regular tomatoes,
chopped (150 g / 5.3 oz)
1/2 - 1 cup fresh basil
2 cloves garlic
1 shallot or small white onion (30 g / 1.1 oz)
4 tbsp tomato paste, unsweetened (60 g / 2.1 oz)
1/4 cup extra virgin olive oil (60 ml / 2 fl oz)
Sea salt and pepper, to taste
INSTRUCTIONS
1 Wash and drain the tomatoes and fresh basil.
Peel the onion and garlic.
2 Place most of the ingredients in a food pro-

cessor and blend until smooth.
3 When done, place in an airtight container

and store in the fridge for up to a week. To keep
it fresh for longer, pour a thin layer of extra virgin
olive oil on top and store for up to 2 weeks.
Tip:
You may need to dice the onion and mash the
garlic before to make sure there are no large
pieces left. If you prefer a chunky texture, leave
some tomatoes and basil aside, dice and add to
the smooth sauce.
The Best Ever Marinara Sauce, page 97

Vegetarian Meals
MUSHROOM & RICOTTA GALETTE

Nutritional values (per serving, 1 slice)
INGREDIENTS finely chop the onion and the garlic, adding to

the butter and sautéing until soft.
Filling:
1 garlic clove, minced 3 In a bowl, place the ricotta, gouda, thyme
1 small brown onion, minced (40 g/ 1.4 oz) leaves, eggs and butter mixture from the sauce-
2 1/2 cups brown or mixed mushrooms, sliced pan and stir briskly until creamy and combined.
thickly (200 g/ 7.1 oz) Set aside.
2 tbsp fresh thyme or 1-2 tsp dried thyme
2 large eggs 4 Preheat oven to 200 °C/ 400 °F (fan assisted),
3 tbsp butter, divided (43 g/ 1.5 oz) or 220 °C/ 425 °F (conventional).
3/4 cup + 1 tbsp ricotta cheese (200 g/ 7.1 oz)
5 To make the dough, melt mozzarella and
1/2 cup grated gouda cheese (57 g/ 2 oz)
cream cheese in a microwave safe bowl on high
for 1 minute. Remove and stir, then microwave
Dough: for a further 30 seconds.
1 1/2 cups shredded low-moisture mozzarella 6 Stir and then add almond flour, seasonings
cheese (170 g/ 6 oz) and egg and mix well until a soft dough forms.
1 heaped tbsp cream cheese (30 g/ 1.1 oz)
7 Roll out between sheets of baking paper
1 large egg
until very thin, in a rough circle. Set aside.
1 tsp onion powder
1/2 tsp garlic powder 8 Spoon over the base of the dough in a circle,
1 tsp Italian seasoning or dried oregano, basil leaving a 2-3 cm (about 1 inch) border around
and thyme the edges.
INSTRUCTIONS 9 Scatter the mushrooms over the top and then

fold and roll the edges into a rough crust around
1 Mince the onion and garlic, and slice the the filling. Bake for 25 minutes.
mushrooms. In a frying pan, add half of the
butter and the sliced mushrooms and cook until 10 Drizzle with olive oil and garnish with addi-
browned and crisped. (Mushrooms contain tional thyme prior to serving. Store in the refrig-
about 30% water, so putting them on the tart raw erator, covered for up to three days, but note
and then baking will result in a runny and not as that the base will start to go soft.
tasty result.)
2 While the mushrooms are cooking, melt the

rest of the butter in a small saucepan and then
Mushroom & Ricotta Galette, page 100

BAKED RICOTTA DUMPLINGS

INGREDIENTS and mix well.
Dumplings: 6 Shape the dumplings into small balls, a

1 pack fresh spinach (100 g/ 3.5 oz) little smaller than a golf ball, either using two
1 pack firm full-fat ricotta cheese (250 g/ 8.8 oz) teaspoons or your hands. You can either make
pinch of ground nutmeg 12 larger dumplings (about 45 g/ 1.5 oz each,
1/3 cup almond flour (33 g/ 1.2 oz) 2 dumplings per serving), or 18 smaller dump-
2 1/2 level tbsp coconut flour (20 g/ 0.7 oz) lings (about 30 g/ 1.1 oz each, 3 dumplings per
2 medium eggs (or 2 large eggs + additional serving). If the mixture is too wet (in case you
almond or coconut flour) used large eggs), add a bit more coconut flour or
1/2 cup grated Parmesan or other Italian hard almond flour.
cheese (45 g/ 1.5 oz)
1/2 tsp sea salt 7 Pour the tomato sauce into an oven proof
1/2 tsp black pepper dish. Place the meatballs on top of the tomato
sauce. Drizzle with olive oil, and bake 35–40 min-
Sauce and noodles: utes, until starting to brown on top.
3 cups sugar-free tomato pasta sauce (720 g/ 1.6 8 Serve immediately on top of lightly cooked
lb) or raw zucchini noodles.
3 medium zucchini, spiralized (600 g/ 1.3 lb)
Tip:
If you’re using large eggs, you may need to add
INSTRUCTIONS
a few tablespoons of almond flour or coconut
1 Preheat the oven to 180 °C/ 355 °F (conven- flour. Start with 1 tablespoon and add more if
tional), or 160 °C/ 320 °F (fan assisted). the mixture is too moist to form dumplings.
2 Instead of fresh spinach, you can use frozen

& thawed spinach (make sure to squeeze any
excess water out).
3 Prepare the spinach first by blanching it in

boiling water until wilted, about 30 seconds.
4 Remove from heat and place in a colander.

Once cool, wring out excess moisture, and finely
chop.
5 Combine all dumpling ingredients in a bowl,
Baked Ricotta Dumplings, page 102

PUMPKIN, FETA & CRANBERRY TART

Nutritional values (per serving, slice)
INGREDIENTS salt.
1 Multipurpose Pie Crust, page 89 4 Roast in the oven for 20-25 minutes until soft
400 g of chopped pumpkin (14.1 oz) and golden. Peel and finely dice the onion and
3 tbsp extra virgin olive oil (45 ml) garlic (keep separate). Blitz the kale in a high-
1 medium red onion (100 g/ 3.5 oz) speed food processor until fine.
2 garlic cloves, minced
2 tsp paprika 5 Place the cranberries on another baking tray
1 tsp ground coriander with 1 tablespoon of olive oil and 1 teaspoon of
zest of 1/2 lemon (1 tsp) balsamic vinegar. Mix well and roast in the oven
1 cup fresh cranberries (100 g/ 3.5 oz) for 15 minutes until soft.
1 tsp balsamic vinegar
bunch of kale (100 g/ 3.5 oz) 6 Heat 1 tablespoon of olive oil in a pan. Add
1 tsp virgin coconut oil the onion and gently fry on a medium/ low heat
1 tbsp coconut aminos (15 ml) for about 3 minutes until soft. Add the garlic
bunch of fresh coriander, stalks removed (15 g/ and fry together for 1 further minute. Add the
0.5 oz) kale plus 1 teaspoon of coconut oil, 1 teaspoon
3/4 cup crumbled feta cheese (113 g/ 4 oz) of paprika, 1 tablespoon of coconut aminos, a
5 medium eggs, or 4 large eggs pinch of salt, and fry for 1 more minute. Remove
Sea salt and pepper, to taste from the heat.
7 Place the kale mix in the baked crust. Add

INSTRUCTIONS crumbled feta, pumpkin, cranberries and
chopped fresh coriander (reserve a little bit of
each to sprinkle on top before serving). Finally,
sisted), or 195 °C/ 380 °F (conventional). To make
sprinkle with lemon zest.
the crust, follow the instructions on page 89.
8 Crack open the eggs into a cup. Whisk using

2 Slice the pumpkin in half, remove the seeds
a fork until combined. Season with a small pinch
and cut into wedges about 1 cm thick. I used
of salt and pepper. Evenly pour the eggs over
Hokkaido as it doesn’t require peeling and has
the filling to fill the sides. Bake in the oven for 20
fewer carbs than butternut squash. If using a
minutes until the eggs set.
different type of pumpkin, you will also need to
remove the skin.
9 To serve, top with the remaining feta, pump-
kin, cranberries and a sprinkling of fresh corian-
3 Place the pumpkin of a baking tray, toss with
der. Store leftovers in the fridge for up to 3 days,
1 tablespoon of olive oil, 1 teaspoon of paprika,
or in the freezer for 1 month.
1 teaspoon of ground coriander and a pinch of
Pumpkin, Feta & Cranberry Tart, page 104

FESTIVE GOAT’S CHEESE & KALE QUICHE

INGREDIENTS 5 Add 2 tablespoons of the marinara or red

pesto sauce to the bottom of the quiche crust
1 Multipurpose Pie Crust, page 89
and spread evenly across the bottom.
1 red bell pepper (100 g/ 3.5 oz)
1 tbsp extra virgin olive oil (15 ml) 6 Add the kale, onion and garlic mix and
1 small brown onion (80 g/ 2.8 oz) spread to the edges. Half the cherry tomatoes
2 cloves of garlic, minced and place on top of the kale mix, along with the
100 g of chopped kale, stalks removed (3.5 oz) soft goat’s cheese.
1/2 cup of cherry tomatoes (80 g/ 2.8 oz)
60 g soft goats’ cheese (2.1 oz) 7 Crack open the eggs in a cup and whisk with
4 large eggs a fork. Add a good pic of salt and pepper. Add
3 tbsp Marinara Sauce (page 97) or Pesto (45 to the quiche base and top with little dollops of
g/ 1.6 oz) the remaining 1 tablespoon of marinara or pesto
good pinch of sea salt sauce.
1/4 tsp cracked black pepper
fresh basil leaves and/or watercress 8 Bake in the oven for 20 - 25 minutes until the
eggs have set.
INSTRUCTIONS 9 Remove from the oven, allow to cool slightly

and top with fresh basil leaves, cracked black
1 Preheat the oven to 175 °C/ 350 °F (fan
pepper and optional baby watercress. Store in
assisted), or 195 °C/ 380 °F (conventional). Make
the fridge for up to 4 days.
the pie crust as per this recipe on page 89.
2 Blitz the kale in a high-speed food proces-

sor until fine. Option to simply chop fine if you
prefer.
3 Peel and finely dice the onion. Heat 1 table-

spoon of olive oil in a pan. Add the onion and
gently fry on a medium/ low heat for about 2
minutes until soft.
4 Peel and finely chop the garlic. Add the kale

and garlic to the onion and sauté for a further 1 -
2 minutes on the same heat until wilted. Remove
from the heat.
Festive Goat’s Cheese & Kale Quiche, page 106

Desserts
DECORATED GINGERBREAD COOKIES

Makes: 30 cookies, Hands-on 20 minutes, Overall 2 hours 45 minutes
Nutritional values (per cookie)
INGREDIENTS 4 Working on one at a time and storing the

remainder in the fridge, roll out between two
Gingerbread sheets of silicone paper until about 1/2 cm (1/4
2 cups almond flour (200 g/ 7.1 oz) inch) thick.
1/2 cup + 2 tbsp protein powder (60 g/ 2.1 oz)
1/2 cup Sukrin Gold or Swerve (80 g/ 2.8 oz) 5 Cut cookies out using your choice of designs.
3 tbsp ginger powder Repeat with remaining dough. If the dough
2 tbsp cinnamon starts to feel a bit soft and difficult to handle, just
1 tsp nutmeg pop it back in the fridge for five minutes or so.
1/2 tsp sea salt
3 large eggs 6 Bake for between 8 and 12 minutes, depend-
1/2 stick unsalted butter (57 g/ 2 oz) ing on the size if the cookies. Set on to cooling
1 tsp sugar-free vanilla extract or 1/4 tsp vanilla racks until cool.
bean powder
7 To make the icing, sift the powdered sweet-
2 tsp yacon syrup or blackstrap molasses (10 ml)
ener into a mixing bowl and add the egg white
Royal icing and lemon juice. Mix on low until combined the
1 large egg white beat until smooth.
1 1/2 cups Swerve confectioners or powdered
Erythritol (240 g/ 8.5 oz) 8 To test your consistency, do an eight-second
1/4 tsp fresh lemon juice test; trace a pattern in the top of the icing with
a knife and then count down the seconds until it
disappears back into the surface. Eight seconds
INSTRUCTIONS
will give you perfect piping consistency. If you
1 Mix all of the dry ingredients into a large mix- need it thinner, add a very small amount of water
ing bowl. Melt the butter and add it, along with at a time.
the eggs and vanilla, to the mixing bowl.
9 To get the frosted look, I used a shallow plate
2 Beat on low until a soft dough forms. Tip out of xylitol crystals and put the fresh piped cookies
onto a sheet of cling-wrap and shape into a thick face down in the crystals. Set aside to harden at
disc. Refrigerate for two hours or overnight. room temperature.
3 Preheat the oven to 170 °C/ 340 °F (fan as- 10 Store in a covered container, for up to a
sisted), or 190 °C/ 375 °F (conventional). Remove week.
dough from fridge and divide into three or four
sections.
Decorated Gingerbread Cookies, page 109

CHOCOLATE MACADAMIA CLUSTERS

Makes: 15 clusters, Hands-on 15 minutes, Overall 45 minutes
Nutritional values (per cluster)
INGREDIENTS
Gingerbread
255 g sugar-free dark chocolate chips such as
Lily’s or 85-90% dark chocolate (9 oz)
1 1/4 cups macadamia nuts (168 g/ 6 oz)
flaky sea salt for topping
Optional
2 tsp virgin coconut oil (9 g/ 0.2 oz), if needed to
thin down the chocolate
INSTRUCTIONS
1 Melt the chocolate in a small bowl by micro-
waving it in 30 second increments. If needed thin
the chocolate with coconut oil.
2 Line a baking sheet with parchment pa-

per. Place a teaspoon full of chocolate on the
parchment and top with macadamia nuts (12-
15 halves), drizzle with chocolate. Repeat with
remaining chocolate and nuts.
3 Top each cluster with a pinch of salt, refriger-

ate for 30 minutes until set.
4 Store in an airtight container for up to 2

weeks in the refrigerator.
Chocolate Macadamia Clusters, page 111

CINNAMON ROLL MOUSSE

INGREDIENTS
Mousse
1/2 cup heavy whipping cream (120 ml/ 4 fl oz)
1/2 cup softened full-fat cream cheese (120 g/
4.2 oz)
1/4 cup powdered Swerve or Erythritol (40 g/ 1.4
oz)
2 tbsp unsalted cashew butter or almond butter
(32 g/ 1.1 oz)
1 tsp cinnamon
1/2 tsp sugar-free vanilla extract
Drizzle
2 tbsp coconut butter (32 g/ 1.1 oz)
1 tbsp powdered Swerve or Erythritol (10 g/ 0.4
oz)
1 tsp virgin coconut oil
INSTRUCTIONS
1 In a large mixing bowl mix together the
heavy cream and cream cheese until smooth.
Add in the remaining ingredients (sweetener,
cashew butter, cinnamon and vanilla) and stir to
combine (sweetener can be used to taste).
2 In a small bowl mix together the drizzle

ingredients and microwave for 10 seconds until
syrupy.
3 Divide the mousse between 4 small serving

jars and top with the drizzle.
4 Dust with more cinnamon and serve. Store

leftovers in the refrigerator for up to 5 days.
Cinnamon Roll Mousse, page 113

HOLIDAY BERRY PAVLOVA

Nutrition facts (per serving, 1 slice)
Total carbs: 9 g, Fiber: 2.8 g, Net carbs: 6.2 g, Protein: 4.5 g, Fat: 18.3 g, Energy: 222 kcal
INGREDIENTS 4 Spoon the mixture on a tray lined with

parchment paper or a non-stick mat and create a
Pavlova round 9-inch/ 23 cm meringue.
6 large egg whites
1/2 tsp cream of tartar or apple cider vinegar 5 Using a spoon or spatula, build up the sides
1/2 cup powdered Erythritol or Swerve, divided of the meringue into a nest shape so that it can
(80 g/ 2.8 oz) hold the whipped cream and berries once it’s
baked.
Topping
1 1/2 cups heavy whipping cream or coconut 6 Place in the oven in the middle section. Bake
cream (360 ml/ 12 fl oz) at 135 C/ 275 F (fan assisted), or 155 C/ 310 F
1/4 cup powdered Erythritol or Swerve, divided (conventional) for 15 minutes. Then, turn the tem-
(40 g/ 1.4 oz) perature down to 100 C/ 210 F (fan assisted), or
1 tbsp sugar-free vanilla extract or 1 tsp vanilla 120 C/ 250 F (conventional) and cook for another
bean powder 2 hours.
3 1/2 cups mixed berries – strawberries, black-
berries, raspberries, and/or blueberries (500 7 After 2 hours, turn the oven off and keep the
g/ 1.1 lb) meringue in for another 1-2 hours or overnight.
3 squares 85% dark chocolate, grated (15 g/ 0.5 This will help the meringue dehydrate and get
oz) crispy.
8 When the oven cools down completely, re-

INSTRUCTIONS
move the meringue from the oven. Make sure it
1 Preheat the oven to low, 135 C/ 275 F (fan is cooled before adding the topping.
assisted), or 155 C/ 310 F (conventional). Crack
9 Meanwhile, whip up the cream. Add the va-
the eggs and separate the egg whites from the
nilla extract and the remaining 1/4 cup Erythritol.
egg yolks. Place the egg whites into a large clean
bowl or a mixer.
10 Fill the meringue nest with the vanilla cream
and top with berries (raspberries, blackberries,
2 Start beating the egg whites on medium-low
blueberries and sliced strawberries). Serve im-
speed. Continue for about 2 minutes until the
mediately.
whites become foamy. Then, add the cream of
tartar (or apple cider vinegar).
11 To store, refrigerate for up to 3 days.
3 Add the 1/2 cup powdered Erythritol, a

tablespoon at a time. Keep beating until they
reach a stiff-peak and glossy stage.
Holiday Berry Pavlova, page 115

BROWN BUTTER PECAN ICE CREAM

Nutritional values (per large scoop, 113 g/ 4 oz)
INGREDIENTS 5 Place the egg yolks in a mixing bowl and

beat well. Add one third of the cream mixture to
500 ml heavy cream (16.9 fl oz)
the egg yolks to temper the yolks, beating well.
250 ml unsweetened almond milk (8.5 fl oz)
80 g unsalted butter (2.8 oz) 6 Slowly add the egg yolk mixture into the
1 1/2 cups pecans, chopped into your preferred cream, beating the whole time, and place back
size (163 g/ 5.7 oz) over medium heat. Cook slowly until the mixture
2 tsp sugar-free vanilla extract thickens.
4 large egg yolks
1 tsp vegetable glycerine or MCT oil 7 Pour into a bowl and set aside to cool. Place
1/4 cup granulated Xylitol, Erythritol or Swerve cling wrap over the surface of the custard to
(50 g/ 1.8 oz) avoid a skin forming and chill in the refrigerator
until cold, preferably overnight.
INSTRUCTIONS
8 Place mixture into your ice cream maker and
1 Preheat oven to 175 °C/ 350 °F (fan assisted), mix until soft serve consistency is achieved.
or 195 °C/ 380 °F (conventional). Melt 20 grams
9 Fold the pecans through the mix, retaining a
(0.7 oz) of the butter and toss through the pe-
handful for garnish.
cans until coated.
10 Spoon the ice cream into a container, sprin-

2 Spread out in an even layer on an oven tray
kle with remaining pecans and freeze until firm,
and bake until browned, for about 10 minutes.
usually only a couple of hours.
Keep an eye on them as they can burn very
easily.
11 Store, in a container, in the freezer for up to a
month. When ready to serve, let it soften at room
3 Place cream, almond milk, vanilla, glycerine
temperature for 10-15 minutes.
and Xylitol into a pan and heat over gentle heat
until Xylitol has dissolved. Make sure to mix it
constantly to prevent any xylitol from sticking to
the bottom.
4 Melt the remaining 60 grams (2.1 oz) of but-

ter in a pan and keep heating it until it reaches a
deep golden brown color. Again, keep an eye on
it so that it doesn’t burn. Add the butter to the
cream mixture and whisk well.
Brown Butter Pecan Ice Cream, page 117

CHOCOLATE CHIP MINT COOKIES

Makes: 16 cookies, Hands-on 10 minutes, Overall 20 minutes
Nutritional values (per cookie)
INGREDIENTS 7 Store in an airtight container at room tem-

perature for up to one week.
5 large egg whites
1 tbsp sugar-free vanilla extract
1/2 tsp peppermint extract
2 cups powdered Erythritol or Swerve (320 g/
11.3 oz)
1 cup cacao powder or Dutch process cocoa
powder (85 g/ 3 oz)
1/4 tsp sea salt
115 g sugar-free dark chocolate chips such as
Lily’s or 85-90% dark chocolate chips (4 oz)
INSTRUCTIONS
2 Line a baking sheet with parchment paper. In

a medium sized mixing bowl whisk together the
egg whites, vanilla, and peppermint extract.
3 Add in the dry ingredients and mix until a

very thick batter forms. Add the chocolate chips
and combine well.
4 Drop the batter into 16 rounds (about 43

g/ 1.5 oz each) on the parchment lined baking
sheet (you may need to use two sheets) and
transfer to the oven.
5 Bake the cookies for 10-12 minutes until the

tops are glossy and the edges are set.
6 Remove from oven and let cool 30 minutes

before transferring to a plate or storage contain-
er.
Chocolate Chip Mint Cookies, page 119

CHOCOLATE ZUCCHINI BUNDT CAKE

INGREDIENTS nut oil and cacao powder, add stevia to taste 2-3
drops at a time.
Cake
2 3/4 cups almond flour (275 g/ 9.7 oz) 6 Pour the frosting over the cake and serve.
1 1/3 cups powdered Erythritol or Swerve (200 Optionally, dust with more powdered sweetener.
g/ 7.1 oz)
1/2 cup cacao powder (43 g/ 1.5 oz) 7 Store covered at room temperature for up to
2 tsp gluten-free baking powder 4 days.
1/2 tsp sea salt
6 large eggs
1/2 cup melted butter or ghee (113 g/ 4 oz)
2 medium zucchini, pureed (240 g/ 8.5 oz)
2 tsp sugar-free vanilla extract
Frosting
1/4 cup virgin coconut oil (55 g/ 1.9 oz)
1/2 cup cacao powder (43 g/ 1.5 oz)
stevia drops, to taste
INSTRUCTIONS
1 Preheat the oven to 165 °C/ 325 °F (con-
ventional), or 145 °C/ 290 °F (fan assisted) and
grease a bundt pan.
2 In two separate bowls mix together the wet

and dry ingredients respectively. Pour the wet
mixture into the dry and mix together well. Pour
the batter into the prepared pan.
3 Smooth out the top, transfer to the oven and

bake for about 60 minutes or until a toothpick
inserted into the middle comes out clean.
4 When the cake is done allow to cool com-

pletely before inverting onto a cake stand.
5 To make the frosting, melt together the coco-
Chocolate Zucchini Bundt Cake, page 121

PUMPKIN PIE PANNA COTTA

INGREDIENTS flip to release each panna cotta onto a serving

plate (this would be even easier if you use silicon
2 tsp gelatin powder or 2 gelatin sheets
molds).
1/4 cup water (60 ml)
1 1/4 cup heavy whipping cream or coconut milk 8 Optionally, serve with whipped cream and
(300 ml/ 10.1 fl oz) cinnamon. Store in the fridge for up to 5 days.
1/2 cup pumpkin puree (100 g/ 3.5 oz)
4 tbsp brown sugar substitute such as Sukrin
Gold, Swerve or plain Erythritol (40 g/ 1.4 oz) -
can be omitted
1 tbsp pumpkin pie spice
INSTRUCTIONS
1 Sprinkle the gelatin in a small bowl filled with
1/4 cup water. Let it bloom while you heat up the
cream.
2 Place the cream on a saucepan and add the

pumpkin puree, pumpkin pie spice and sweet-
ener.
3 Heat up over a medium heat. Once the you

see foam on top of the cream, take off the heat.
4 Add the bloomed gelatin and mix until fully

dissolved. Strain the mixture through a fine mesh
sieve to remove any solids. Strain directly into
small half cup (120 ml) ramekins.
5 Cover with a foil and refrigerate until fully set,

for about 2 hours.
6 Eat straight from the ramekins or dip the

ramekin briefly in a saucepan filled with boiling
water.
7 Run a sharp knife around the edges and
Pumpkin Pie Panna Cotta, page 123

RICH CHOCOLATE CHEESECAKE

Makes: 12 servings, Hands-on 25 minutes, Overall 2 hours 30 minutes
INGREDIENTS 5 Melt the extra 60 g/ 2.1 oz of dark chocolate

and paint a generous layer inside the crust. This
Crust will not only taste delicious but will help stop the
3 cups almond flour (300 g/ 10.6 oz) crust from softening too much.
1 cup + 1 tbsp cacao powder (90 g/ 3.2 oz)
1/3 cup powdered Erythritol or Swerve (53 g/ 1.9 6 In a small saucepan, melt the rest of the
oz) chocolate, along with the coconut oil and set
1 1/2 sticks unsalted butter, melted (170 g/ 6 oz) aside to cool.
6 large squares 90% dark chocolate, melted (60
g/ 2.1 oz) 7 Place the cream cheese and sweetener into
the bowl in your stand mixer and beat until soft
Filling and fluffy.
500 g full-fat cream cheese (1.1 lb)
1/2 cup heavy whipping cream (120 ml/ 4 fl oz) 8 Add the chocolate in a steady stream until
1 tbsp virgin coconut oil (15 ml) it is all combined. Add the cream and the vanil-
1 1/2 bars dark chocolate (150 g/ 5.3 oz) la and continue beating until a light and fluffy
1/3 cup powdered Erythritol or Swerve (53 g/ 1.9 result is achieved.
oz)
1 tsp sugar-free vanilla extract 9 Pour into the prepared shell and chill for at
least two hours.
INSTRUCTIONS 10 Dust with cacao powder and garnish with an

extra drizzle of melted chocolate, if desired. Slice
and serve.
or 190 °C/ 375 °F (conventional). Grease and line
a 20 cm (8 inch) spring-form pan (or a smaller
11 Store, covered, in the fridge for up to 5 days.
and deeper pan if you prefer your cheesecake to
be taller).
2 Place all of the dry crust ingredients into a

mixing bowl and whisk to combine.
3 Melt the butter and add it to the bowl. Stir

through until well combined.
4 Press around sides and base of pan, bringing

it up the sides as much as you can. Bake for 15
minutes. Remove and let cool.
Rich Chocolate Cheesecake, page 125

Beverages
SUPER CREAMY HOT CHOCOLATE

INGREDIENTS
1 1/2 cups unsweetened almond milk or cashew
milk (360 ml/ 12 fl oz)
1/4 cup heavy whipping cream or coconut cream
(60 ml/ 2 fl oz)
1/4 cup granulated Erythritol or Swerve (50 g/
1.8 oz)
1/4 tsp cinnamon
57 g unsweetened chocolate/ raw cacao paste
(2 oz)
1 heaped tbsp almond butter (32 g/ 1.1 oz)
Optional: dollop of whipped cream and pinch of
cinnamon
INSTRUCTIONS
1 Place the almond milk, cream, erythritol and
cinnamon into a sauce pan.
2 Bring to a boil over a high heat (the milk will

start to foam). Than, take off the heat.
3 Add the unsweetened chocolate and almond

butter (plus any of the suggested extras if de-
sired). Whisk while they are melting to combine.
4 Use an immersion blender and pulse until

creamy and frothy.
5 Serve and optionally top with whipped

cream and more cinnamon.
Super Creamy Hot Chocolate, page 128

COOKIES & CREAM MILKSHAKE

Total carbs: 12.2 g, Fiber: 4.4 g, Net carbs: 7.8 g, Protein: 9.5g, Fat: 62.4g, Calories: 654 kcal
INGREDIENTS each with a tablespoon of whipped cream.
3/4 cup heavy whipping cream or coconut milk 4 Sprinkle with the reserved grated chocolate,
(180 ml/ 6 oz) crumbled walnuts, and drizzle with the remain-
1 cup unsweetened almond milk or any nut or ing almond butter. Tastes best when served
seed milk (240 ml/ 8 fl oz) fresh.
2 tbsp almond butter, preferably roasted, or
sunflower seed butter (32 g/ 1.1 oz)
1 tsp vanilla powder or sugar-free vanilla extract
1-2 tsp powdered Erythritol, Swerve or few
drops of stevia
1/3 cup chopped walnuts or pecans (40 g/ 1.4
oz)
2 large squares of dark chocolate (at least 85%),
grated (20 g/ 0.7 oz)
Optional: few ice cubes or frozen cubes of al-
mond milk
2 tbsp whipped cream or coconut cream for
topping
INSTRUCTIONS
1 Place all the ingredients for the smoothie
(except for what you use for topping) together
in a high-speed blender and blitz until smooth.
The longer you blitz the thicker it gets. Feel free
to just blitz all in one go, or reserve some grat-
ed chocolate, walnuts and almond butter for
topping.
2 In another bowl, whip up the cream for the

topping. Use at least half to 1 cup of cream for
easy beating. Any remaining whipped cream can
be kept in the fridge in a sealed jar for up to 3
days.
3 Pour the shake into serving glasses and top
Cookies & Cream Milkshake, page 130

LEMON & LIME COOLER

Makes: 8 cups/ 1.75 L, servings, Hands-on 10 minutes, Overall 10 minutes
Nutritional values (per serving, 1 cup/ 240 ml)
Total carbs: 2.8 g, Fiber: 0.1 g, Net carbs: 2.7 g, Protein: 0.1 g, Fat: 0 g, Calories: 9 kcal
INGREDIENTS
1/2 cup fresh lemon juice (120 ml/ 4 fl oz)
1/2 cup fresh lime juice (120 ml/ 4 fl oz)
7 cups water (about 1.6 L)
oz)
Optional: stevia drops, to taste
To serve: lemon and lime slices, mint leaves and
ice cubes
INSTRUCTIONS
1 Juice lemons and limes until you have 1/2
cup each lemon and lime juice.
2 Pour juices into a bowl or jug and add eryth-

ritol. Stir until the erythritol has all dissolved.
3 Transfer to a large jug and add about 1.6 L of

water. Stir to combine and taste. If it tastes too
sour, add stevia one drop at a time, stirring after
each drop, until you get your desired sweetness.
4 To serve, fill glasses with few ice cubes,

sliced lemon and lime, and mint leaves. Pour
lemonade over to cover.
5 Enjoy! Lemonade will last in a sealed bottle

in the fridge up to one week.
Lemon & Lime Cooler, page 132

BERRY INFUSED PROSECCO

Makes: 7 servings, Hands-on 5 minutes, Overall 15-20 minutes
Nutritional values (per serving, about 110 ml/ 4 fl oz)
INGREDIENTS
1 bottle of dry Prosecco, Cava or Champagne
(750 ml/ 26 fl oz)
1 cup frozen mixed berries or berries of choice
(150 g/ 5.3 oz) - raspberries, blueberries,
strawberries or blackberries work best
INSTRUCTIONS
1 Add roughly 2 tbsp of berries to a glass and
top with Prosecco.
2 Leave for 10-15 minutes. The longer you

leave them to infuse the more colorful the Pro-
secco will be. I like to crush a few berries too to
make it color quicker and that way you keep the
fizz without it going flat.
3 Option to open the Prosecco bottle, add

the berries and seal with a bottle stop to let the
berries infuse for about an hour.
Berry Infused Prosecco, page 134

MULLED WINE
Total carbs: 4.3 g, Fiber: 0 g, Net carbs: 4.3 g, Protein: 0.1 g, Fat: 0 g, Calories: 122 kcal
INGREDIENTS
1 (750 ml) bottle dry red wine (merlot works
best)
1/2 orange, cut into wedges
1/4 cup cranberries (25 g/ 0.9 oz)
8 cloves
3 cinnamon sticks
4 star anise pods
oz)
INSTRUCTIONS
1 Pour the wine into a medium pot. Add the
orange wedges, cranberries, cloves, cinnamon
sticks, star anise and Erythritol.
2 Bring to a simmer over medium low heat.

Simmer for 15 minutes.
3 Strain into glasses and serve.
Mulled Wine, page 136

CREAMY EGGNOG
Makes: 6 servings, Hands-on 20 minutes, Overall 2 hours
INGREDIENTS 5 Remove from the heat and pour into a me-

dium mixing bowl (Optionally, strain through a
5 egg yolks
fine mesh sieve to remove any pieces of cooked
1/3 cup granulated Erythritol or Swerve (67 g/
eggs and spices). Add the vanilla extract and
2.4 oz)
dark rum.
2 cups unsweetened almond milk or cashew milk
(480 ml/ 16 fl oz) 6 Set in the refrigerator to chill. Store refriger-
1 cup heavy whipping cream (240 ml/ 8 fl oz) ated for up to 3 days. Serve!
1 tsp nutmeg
1/2 tsp cinnamon
1 tsp sugar-free vanilla extract
3/4 cup dark rum (180 ml) - or more if you like
your eggnog boozy
Optional: whipped cream, ground cinnamon or
nutmeg on top
INSTRUCTIONS
1 Place the egg yolks into a bowl. Add the
granulated Erythritol and whisk until creamy
and frothy. Set aside. Pour the almond milk into
a saucepan. Add the cream, nutmeg and cinna-
mon.
2 Bring to a boil over a high heat. Once foam

starts to form, take off the heat.
3 While the milk is still hot, use a ladle to

gradually temper the hot almond milk and cream
mixture into the egg yolk and erythritol mixture.
4 When you have added about half of the al-

mond and cream mixture, return everything into
the pot with the remaining almond and cream
mixture and cook until it reaches 70 C/ 160 de-
grees F (this will take 6-8 minutes).
Creamy Eggnog, page 138

LOW-CARB AMARETTO
Makes: about 800 ml/ 27 fl oz, Hands-on 10 minutes, Overall 10 minutes
Nutritional values (per serving, 60 ml/ 2 fl oz)
INGREDIENTS Tip:
500 ml vodka (17 fl oz) If you plan to keep your low-carb Amaretto re-
2 vanilla beans, split or 1 tsp vanilla bean powder frigerated, use allulose as it won’t crystallize.
or 1 tbsp sugar-free vanilla extract
1/2 cup granulated low-carb sweetener such as
Erythritol, Swerve, Allulose or Xylitol (100 g/
3.5 oz)
1/4 cup brown sugar substitute such as Sukrin
Gold (40 g/ 1.4 oz)
2 tbsp sugar-free almond extract (30 ml)
2 tbsp yacon syrup (30 ml) or 1 tbsp blackstrap
molasses (15 m)
1 cup filtered water (240 ml/ 8 fl oz)
INSTRUCTIONS
1 Add the water, sweeteners and molasses to a
small saucepan and heat until just boiling.
2 Reduce to a simmer and cook, stirring, until

the sugars are dissolved. If you plan to keep your
low-carb Amaretto refrigerated, use allulose as it
won’t crystallize.
3 Pour into a 1 L (34 fl oz) capacity jar and mix

with the vodka and almond extract. Add the
vanilla beans and seal.
4 Place in a cool, dark space for at least one

week but up to four before enjoying. If you don’t
have time, use vanilla bean powder and let it in-
fuse for at least an hour. If you use vanilla extract,
no infusing is needed.
5 Serve at room temperature or over ice. Store

in a sealed container in a dark, cool cupboard.
Low-Carb Amaretto, page 140

About Us
Martina Slajerova is a health and food blogger
living in the United Kingdom. She holds a de-
gree in economics and worked in auditing, but
has always been passionate about nutrition and
healthy living.
Martina loves food, science, photography, and

creating new recipes. She is a firm believer in
low-carb living and regular exercise. As a science
geek, she bases her views on valid research and
has firsthand experience of what it means to be
on a low-carb diet. Both are reflected on her
blog, in her KetoDiet apps, and in this book.
The KetoDiet is an ongoing project she started

with her partner in 2012 and includes books such
as The KetoDiet Cookbook, Sweet and Savory
Fat Bombs, Quick Keto Meals in 30 Minutes or Less, Keto Slow Cooker & One- Pot
Meals, and the KetoDiet apps for the iPhone, iPad and Android (ketodietapp.com).
When creating recipes, she doesn’t focus on just the carb content: you won’t find any
processed foods, unhealthy vegetable oils, or artificial sweeteners in her recipes. This
book and the KetoDiet apps are for people who follow a healthy low-carb lifestyle.
Martina’s mission is to help you reach your goals, whether it’s your dream weight or
simply eating healthy food. You can find even more low-carb recipes, diet plans, and
information about the keto diet on her blog: ketodietapp.com/blog.
Contents, page 142

Copyright & Disclaimer

All rights reserved. No part of this e-book may be reproduced or utilized, in any form
or by any means, electronic or mechanical, without prior permission in writing from
the author, Martina Slajerova.
The resources listed in this e-book are not intended to be fully systematic or com-
plete, nor does inclusion here imply any endorsement or recommendation. We make
no warranties, express or implied, about the value or utility for any purpose of the
information and resources contained herein. It is recommended you first consult with
your doctor about this diet plan, especially if you are pregnant or nursing or have any
health issues such as diabetes, thyroid dysfunction, etc., as your health-care provider
may need to adjust the medication you are taking. Further, this diet plan is not in-
tended for the treatment or prevention of any disease, nor as a substitute for medical
treatment, nor as an alternative to medical advice.
Recommendations outlined herein should not be adopted without a full review of

the scientific references given and consultation with a health care professional. If you
need guidance, I suggest you consult this diet plan with a health professional experi-
enced in low carbohydrate and ketogenic diets.
Contents, page 143

Holiday Survival Keto Guide Recipes 1

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HOLIDAY SURVIVAL GUIDE

Crispy Multiseed Crackers 37

Multipurpose Pie Crust 88

Low-Carb Amaretto 139

With love and holiday wishes,

Healthy Holiday Tips

Have responses ready when offered

When eating out, keep it simple

Enjoy a festive low-carb alcoholic bev-

options in Beverages (page 127)!

Engage in physical activity every day

• Skip the elevator, take the stairs. Every little helps!

• Do a 30-minute workout DVD at home in the morning or after work.

• Aim for a minimum of 20 minutes of uninterrupted walking per day. If neces-

Eliminate stress by planning

Manage holiday-related stress

Here are a few stress-relieving techniques for holiday survival:

• Practice tai-chi, yoga, stretching or any type of movement that incorporates

• Whatever your plans are, remember to relax and enjoy yourself.

Remember That The Holidays Are About

ROASTED TOMATO GALETTE

INGREDIENTS until approx. 1/2 cm (1/4 inch) thick, in a rough

2 Melt mozzarella and cream cheese in a mi-

3 Stir and then add almond meal, seasonings

4 Roll out between sheets of baking paper

Roasted Tomato Galette, page 13

SMOKED SALMON MINI QUICHES

INGREDIENTS paprika over the top of each quiche.

1 Preheat the oven to 180 °C/ 355 °F (conven-

2 Finely chop the broccoli and dill. Flake the

3 Stir the ingredients to mix together, and then

4 In the same bowl or jug, whisk the eggs,

5 Pour evenly over the cheesy broccoli-salmon

Smoked Salmon Mini Quiches, page 15

SOUTHERN GOAT’S CHEESE SHAKSHUKA

INGREDIENTS 5 Top with crumbled goat cheese and serve.

2 Heat the oil in a large oven safe skillet over

3 Add the crushed tomatoes to the pan along

4 Using a spoon create divots in the sauce and

Southern Goat’s Cheese Shakshuka, page 17

SAVORY BREAKFAST CREPE CAKE

INGREDIENTS Then, whisk again.

Keto crepes: 2 Heat a non-stick pan evenly greased with

Savory Breakfast Crepe Cake, page 19

CRANBERRY SPICED GRANOLA

INGREDIENTS 2 Chop the almonds and walnuts. Place all the

Cranberry Spiced Granola, page 21

CINNAMON & PECAN PORRIDGE

2 Once hot, take off the heat. Add chia seeds,

3 Spoon the porridge into serving bowls.

Cinnamon & Pecan Porridge, page 23

BREAD & BUTTER PUDDING

INGREDIENTS four breads.

2 Pour the batter in a one-cup (240 ml/ 8 fl oz)

3 Tip out and let cool. Repeat until you have

Bread & Butter Pudding, page 25

SALMON MOUSSE CUCUMBER ROLLS

2 To assemble take a slice of the cucumber and

3 Roll up tightly, it should hold perfectly. Gar-

Salmon Mousse Cucumber Rolls, page 28

INGREDIENTS 7 Store in an airtight container for up to 7 days.

2 Place the mozzarella and cream cheese in a

3 Stir and then heat in bursts of 30 seconds

Crispy Multiseed Crackers 37

Multipurpose Pie Crust 88

Low-Carb Amaretto 139