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KETO CONDIMENTS
Cookbook

KETO
CONDIMENTS
Cookbook

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KETO CONDIMENTS
Cookbook

Copyright © 2018 JL Publishing LLC

All rights reserved. This work may not be reproduced or distributed - in whole or in part - by any means or in any form, electronic or otherwise, or
stored in a database or other retrieval system, without the express, written permission of JL Publishing LLC.

Disclaimer: This book is intended for entertainment and informational purposes only. Please consult your doctor or other medical professional before
undertaking any new diet or exercise program. All nutritional data provided are estimates and should not be relied upon for any medical purposes.
The publisher and author of this cookbook are in no way liable or responsible for any adverse effects that may arise (directly or indirectly) as a result
of the information provided in this book.

Photo copyrights: All recipe photos are by Louise Hendon, and other design images are from fotolia.com and unsplash.com.

Links: Some links in this book may be affiliate links.

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Table of Contents
Olive Tapenade page 4
Teriyaki Sauce page 6
Tomato Ketchup page 8
Gravy page 10
Coconut Dijon Sauce page 12
Hollandaise Sauce page 14
Easy Basil Pesto page 16
Crunchy Salad Topping page 18
5-Spice Mix page 20
Creole Seasoning page 21
Lemon Vinaigrette page 22

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KETO CONDIMENTS
Cookbook

Olive Tapenade
Prep Time: 5 minutes
Cook Time: 0 minutes
Yield: 1 cup

INGREDIENTS
• 1 cup of pitted black olives
• 1/4 cup (4 g) parsley
• 1 Tablespoon (15 ml) lemon juice
• 2 Tablespoons (30 ml) olive oil
• Salt, to taste

INSTRUCTIONS
1. Place all the ingredients into a food processor and blend well.

Nutritional Data (estimates) :

Calories: 401 Fat: 28 g Total Carbs: 11 g Fiber: 5 g Sugar: 1 g Net Carbs: 6 g Protein: 0 g

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Teriyaki Sauce
Prep Time: 5 minutes
Cook Time: 0 minutes
Yield: 2 servings

INGREDIENTS
• 2 Tablespoons (30 ml) gluten-free tamari sauce or coconut aminos
• 1 Tablespoon (15 ml) applesauce
• 2 cloves (6 g) of garlic, minced
• 1 Tablespoon (4 g) fresh ginger, minced

INSTRUCTIONS
1. Whisk the tamari sauce, applesauce, garlic and ginger together in a bowl.

Nutritional Data (estimates) :

Calories: 21 Fat: 0 g Total Carbs: 3 g Fiber: 0 g Sugar: 1 g Net Carbs: 3 g Protein: 0 g

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Tomato Ketchup
Prep Time: 5 minutes
Cook Time: 60 minutes
Yield: 12 servings

INGREDIENTS
• 1 can (400 g) of diced tomatoes
• 1 teaspoon (1 g) Italian seasoning
• 1 star anise
• 1/2 Tablespoon (7 ml) white vinegar
• Erythritol, to taste (optional)
• Salt and freshly ground black pepper

INSTRUCTIONS
1. Pour the can of diced tomatoes into a small saucepan.
2. Fill the can with water and empty the water into the saucepan as well. Add the herbs and
star anise and keep the saucepan on a low simmer over very low heat for 1 hour.
3. Stir often to make sure it doesn’t burn on the bottom of the pan.
4. Remove from the heat and stir in the vinegar. Adjust the seasoning with salt and pepper, if
needed.
5. Remove the star anise.
6. Allow to cool, then blend into a smooth sauce in a food processor or blender. Store in a
sealed container in the fridge for no longer than 4 days.

Nutritional Data (estimates) - per serving:

Calories: 9 Fat: 0 g Total Carbs: 2 g Fiber: 1 g Sugar: 1 g Net Carbs: 1 g Protein: 0 g

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Gravy
Prep Time: 20 minutes
Cook Time: 2.5-3 hours
Yield: 6 servings

INGREDIENTS
• Large tray of raw beef bones (ap- chopped
prox. 3-4 lbs) • 3 liters (0.8 gallons) cold water
• 1/4 cup (60 ml) olive oil • 3-4 thyme sprigs
• 1 onion, peeled and chopped • 1-2 rosemary sprigs
• 1 stick celery, cut into small chunks • 2 large egg yolks
• 2 cloves of garlic, peeled and sliced • Salt and freshly ground black pep-
• 7 oz (200g) mushrooms, roughly per, to taste

INSTRUCTIONS
1. Preheat the oven to 430 F (220 C).
2. Spread the bones out on a large roasting tray and place in the oven for 45 minutes, turning
the bones after 30 minutes. They should be dark golden brown.
3. At the same time, add the olive oil to a large frying pan and sauté the chopped onion, celery,
garlic, and mushrooms until caramelised.
4. Add the caramelised vegetables and roasted bones to a large stock pot. Scrape the roasting
tray and the rendered fat from the bones and add to the pot.
5. Fill the pot with the 3 liters of cold water and bring to the boil, skimming off and discarding
any foamy impurities that gather on the surface.
6. Place a lid on the pot and reduce to a low simmer. Simmer for 1 hour.
7. Remove all the bones and vegetables by pouring the stock through a strainer. Reduce the
liquid stock further over moderate-high heat until the stock reduces to approx. 16 fl oz (480 ml)
– this can take a while, so keep the lid off and check on it regularly. Near the end, add in the
rosemary and thyme for 10 minutes, and then pick out or strain out.
8. Add the 2 egg yolks to a large bowl and whisk well. Slowly add 1 Tablespoon of the stock at
a time into the egg yolk mixture. Keep whisking. After you’ve got about a cup of egg mixture,
tip the mixture back into the rest of the stock. Whisk well and continue to whisk over a low heat
until the sauce has thickened.
9. Season with salt and pepper to taste.

Nutritional Data (estimates) - per serving:

Calories: 123 Fat: 13 g Total Carbs: 1 g Fiber: 0 g Sugar: 0 g Net Carbs: 1 g Protein: 2 g

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Coconut Dijon Sauce

Prep Time: 0 minutes
Cook Time: 15 minutes
Yield: 6 servings

INGREDIENTS
• 1/2 cup (120 ml) ghee
• 4 Tablespoons (60 ml) mustard
• 1/4 cup (60 ml) chicken broth, add more if needed
• 1/4 cup (60 ml or approx. 100 g) coconut butter or manna
• Salt and pepper, to taste

INSTRUCTIONS
1. Heat up the ghee in a small saucepan so that it’s melted but not boiling. Stir in the mustard
and then the chicken broth.
2. Reduce the sauce for 5 minutes on a low heat and then stir in the coconut butter.
3. Once the coconut butter is all stirred in, whisk it lightly to combine. It might look lumpy at
first, but if you keep whisking and reducing for another 5 minutes, it’ll look smooth. Let cool
(it’ll thicken once you cool it) and serve with your favorite chicken dish.

Nutritional Data (estimates) - per serving:

Calories: 191 Fat: 22 g Total Carbs: 1 g Fiber: 0 g Sugar: 0 g Net Carbs: 1 g Protein: 0 g

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Hollandaise Sauce
Prep Time: 15 minutes
Cook Time: 0 minutes
Yield: 4 servings

INGREDIENTS
• 3 egg yolks
• 1 Tablespoon (15 ml) lemon juice
• 4 oz (1/2 cup or 125 g) ghee, softened
• Salt and pepper, to taste

INSTRUCTIONS
Method 1 (whisk)
1. Add the separated egg yolks and lemon juice to a heat-proof bowl and whisk lightly.
2. Place the bowl on top of a pot of lightly simmering water. Keep whisking and make sure the
bowl doesn’t get hot enough to cook the eggs.
3. Add in the ghee, one small spoonful at a time and whisk it in. Keep doing this until a thick
sauce forms.
4. Then season with salt and pepper to taste and serve.

Method 2 (blender)
1. Blend the egg yolks and lemon juice together in a blender that has a lid with a hole in the
top.
2. Keep blending at a low speed while you slowly add in the ghee. Stop when the sauce thick-
ens.
3. Then season with salt and pepper to taste and serve.

Nutritional Data (estimates) - per serving:

Calories: 286 Fat: 31 g Total Carbs: 0 g Fiber: 0 g Sugar: 0 g Net Carbs: 0 g Protein: 5 g

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Easy Basil Pesto

Prep Time: 10 minutes
Cook Time: 5 minutes
Yield: 4 servings

INGREDIENTS
• 1/4 cup (60 ml) olive oil
• 2 Tablespoons (16 g) pine nuts
• 3 cloves of garlic, peeled and roughly chopped
• 1 cup (32 g) fresh basil leaves
• 1/2 cup (8 g) flat leaf parsley leaves
• 2 teaspoons nutritional yeast flakes
• 1 Tablespoon (15 ml) fresh lemon juice
• Salt and freshly ground black pepper, to taste

INSTRUCTIONS
1. Heat one teaspoon (5 ml) of the olive oil in a small frying pan.
2. Add the pine nuts and chopped garlic into the frying pan and gently fry for a few minutes
until lightly golden. Place them on a plate and let cool for a few minutes.
3. Then place the basil, parsley, nutritional yeast flakes, the remaining olive oil, toasted pine
nuts and garlic, and lemon juice into a mini food processor or blender and blend until a
smooth pesto forms. Season with salt and pepper to taste.
4. Store in a sealed jar in the fridge for no longer than 4 days.

Nutritional Data (estimates) - per serving:

Calories: 154 Fat: 17 g Total Carbs: 1 g Fiber: 0 g Sugar: 0 g Net Carbs: 1 g Protein: 1 g

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Crunchy Salad Topping

Prep Time: 5 minutes
Cook Time: 0 minutes
Yield: 16 servings

INGREDIENTS
• 2 Tablespoons (18 g) white sesame seeds, raw
• 1/4 cup (32 g) pumpkin seeds, raw
• 1/4 cup (35 g) sunflower seeds, raw
• 3 Tablespoons pecans, raw and crushed
• 1 Tablespoon goji berries

INSTRUCTIONS
1. Mix everything together well and store in an air-tight jar.

Nutritional Data (estimates) - per serving:

Calories: 40 Fat: 4 g Total Carbs: 1 g Fiber: 1 g Sugar: 0 g Net Carbs: 0 g Protein: 1 g

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5-Spice Mix
Prep Time: 5 minutes
Cook Time: 0 minutes
Yield: 1/4 cup

INGREDIENTS
• 1 Tablespoon (7 g) cinnamon
• 1 teaspoon ground cloves
• 6 star anise, ground
• 1 Tablespoon Sichuan peppercorns, ground
• 1 Tablespoon fennel seeds, ground

INSTRUCTIONS
1. Place all the ingredients into a spice blender and blend well.

Nutritional Data (estimates) - per serving:

Calories: 72 Fat: 0 g Total Carbs: 12 g Fiber: 8 g Sugar: 0 g Net Carbs: 4 g Protein: 0 g
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Creole Seasoning
Prep Time: 5 minutes
Cook Time: 0 minutes
Yield: 8 servings

INGREDIENTS
• 1 Tablespoon (10 g) garlic powder
• 1 Tablespoon (7 g) onion powder
• 1 Tablespoon (3 g) dried oregano
• 1 Tablespoon (6 g) paprika
• 1 teaspoon (1 g) dried thyme
• 1 teaspoon (1 g) cayenne pepper, add more if you prefer it spicy
• 1 Tablespoon (3 g) black pepper
• 1 Tablespoon (15 g) salt

INSTRUCTIONS
1. Combine and store in an air-tight jar.

Nutritional Data (estimates) - per serving:

Calories: 9 Fat: 0 g Total Carbs: 2 g Fiber: 1 g Sugar: 1 g Net Carbs: 1 g Protein: 0 g

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Lemon Vinaigrette
Prep Time: 10 minutes
Cook Time: 0 minutes
Yield: 4 servings

INGREDIENTS
• 4 Tablespoons (60 ml) olive oil
• 2 Tablespoons (30 ml) lemon juice
• 2 cloves of garlic, peeled and minced
• 1 teaspoon of dried oregano
• 1 Tablespoon (15 ml) mustard
• Salt and pepper, to taste

INSTRUCTIONS
1. Whisk all the ingredients together well.

Nutritional Data (estimates) - per serving:

Calories: 123 Fat: 14 g Total Carbs: 1 g Fiber: 0 g Sugar: 1 g Net Carbs: 1 g Protein: 0 g