Keto Breakfast Cookbook Digital - FINAL

The
KETO BREAKFAST
Cookbook
2
Copyright © 2017 J&L 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 J&L 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.
Links: Some links in this book may be affiliate links.

TAB LE OF 3
CONT ENT S
Introduction page 4
Chapter 1: Granolas page 9
Chapter 2: Sausages page 12
Chapter 3: Muffins and Breads page 18
Chapter 4: Hash and Stirfries page 33
Chapter 5: Meaty Dishes page 39
Chapter 6: Yogurt, Puddings, & Rolls page 44
Chapter 7: Breakfast Bowls page 52
Chapter 8: Breakfast Egg Recipes page 59
Chapter 9: Broths and Porridges page 73
Chapter 10: Basic Egg Dishes page 81
Chapter 11: Breakfast Burgers page 92
Chapter 12: Teas, Smoothies, page 98
& Coffees
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4
INTRODUCTION
WHAT IS KETO?
I’m sure you already know about the Ketogenic (Keto) diet, but
here’s a quick intro to keto and what to eat on keto in case you’re
not familiar with it!
The traditional ketogenic diet originated around 100 years ago as

an effective method of treating kids with epilepsy. They found
that the diet increased levels of ketone bodies in the children and
that this increase corresponded to decreased epileptic seizures.
Back then the diet wasn’t all that appetizing. You often fasted and
drank high fat foods like cream. But over the years, the diet has
been dramatically modified so that you can still gain the benefits
of keto while eating delicious foods.
As you probably have guessed, a ketogenic diet is considered a

high fat diet. But you don’t just eat fat.
You also eat a fair amount of protein (especially if you’re trying to

lose weight) and a small amount of carbohydrates (preferably in
the form of whole foods like green leafy vegetables and berries).
That means you avoid foods high in carbohydrates like potato

chips, pasta, bread, and cakes.
We also recommend avoiding foods like all grains, beans, peanuts,

soy (except for tamari sauce, which is fermented), artificial sugar
(other than stevia), and dairy products (other than ghee) so that
you can maximize your weight loss, energy gain, and health
benefits of a ketogenic diet.
Don’t worry, that still leaves you with plenty of delicious foods...
5
WHAT DO YOU EAT ON KETO?
Here are some general food groups to eat on a ketogenic diet:
1. Fish and seafood – these are generally high in nutrients, high

in good fats, and have pretty much no carbohydrates. Oysters
are especially good if you can get them.
2. Meats – get high quality meats if you can and go for fattier
cuts.
3. Eggs – these are also high in good fats and very nutritious.
They’re perfect for fast and easy breakfasts.
4. Leafy green vegetables – while many starchy vegetables are

off limits on a ketogenic diet because they contain too many
carbohydrates, leafy green vegetables are encouraged. They’re
a great source of essential vitamins and minerals, fiber, and
can help make your meals more interesting. Small amounts
of other vegetables (like onions, carrots, peppers) are also
encouraged.
5. Organ meats like liver – beef liver is highly nutrient dense.

That means you’ll get more vitamins and minerals per calorie
you take in than most foods. If you dislike the taste of liver,
then try hiding some in burger meat or stews.
6. Berries – don’t go overboard with fruits as they are pretty high

in sugars. But adding a handful of berries each day to your
diet can add a ton of flavor to various dishes. Small amounts
of other less sugary fruits are also good.
7. Healthy fats – coconut oil, ghee, tallow, lard, olive oil, avocado
oil are all excellent options.
8. Nuts and seeds - a small amount of nuts and seeds can make
your meals more interesting (and add in a nice crunch).
GOCONTENTS
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6
WHY KETO BREAKFASTS ARE SO TOUGH...
While eggs and bacon are very Keto-friendly foods, they can also
get a bit boring after a while.
And that’s one of the main reasons why we put this cookbook
together!
So you can enjoy nutritious Keto breakfasts and break that

monotony and boredom.
We’ve got a great selection of traditional Western breakfast options

(made Keto of course). From pancakes to muffins to even French
toast and breakfast pizza! Because we know you miss those comfort
foods that you are so used to having.
But at the same time, we encourage you to break free from

traditional thinking.
There’s a lot more to food than baked goods, and it’s healthier
(and better for your weight-loss) if you eat more than just Keto-fied
desserts and breads.
That’s why we’ve also included some breakfast recipes you might
be surprised by.
THINK OUTSIDE THE BREAKFAST PLATE

While pancakes, eggs, bacon, and toast are common breakfast
foods in Western countries, these aren’t typical at all in most of the
rest of the world.
So, we’ve also scoured the globe and found some delicious Keto-
friendly breakfast recipes that you might not be familiar with.
In particular, many Asian countries use soup-based dishes for

breakfast. 7
So, we highly encourage you to think outside the traditional

breakfast dishes that you’re used to and give some of the more
unusual ones a try. Because who knows, they might become your
new morning favorite!
VEGETABLES ARE IMPORTANT!

One common mistake we see people on Keto make over and over
is avoiding vegetables.
While vegetables do have carbohydrates, which you’re trying to

keep to a minimum, they also have a ton of nutrients and fiber
that are essential to your long-term health.
In particular, leafy-green vegetables are low in carbohydrates

and high in nutrients. So make sure to include them on your
ketogenic diet - for breakfast, lunch, and dinner.
MAKE LONG-TERM HEALTH YOUR GOAL

RATHER THAN SHORT-TERM WEIGHT LOSS
While wanting to lose weight is a worthy goal, committing to

improving your long-term health will give you not only weight-loss
but leave you feeling energized and more motivated to live your life
to the max.
So, make sure you focus on eating foods that nourish your body
and avoiding junk (like artificial sweeteners) even if they happen to
be zero-carb!
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8
OUR FAVORITE KETO BREAKFAST RECIPES
ARE THESE...
We’ve got 60+ Keto breakfast recipes packed into this cookbook,
so to get you started, here are some of our favorites we think you
should definitely try out:
Breakfast Pizza with Cashew ‘Cheese’
Sausage Egg Bake
Coconut Coffee Smoothie
Chinese Scallion Egg Pancakes
Classic Avocado on Toast
Cinnamon Almond Porridge
Vietnamese ‘Bun Cha’
Chicken and Lime Cilantro Cauli-Rice Bowl

9
a p ter 1 :
Ch
Granolas
Keto “Granola” page 10
Bacon Spiced Nut and Seed Garnish page 11
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TOCONTENTS
CONTENTS
10 back to {GRANOLAS}
Keto “Granola”
Prep Time: 5 mins | Cook Time: 10 mins | Yield: 8 servings
An ideal topping for any of your morning breakfasts, such as the cauli-or chia porridges
or enjoy with some unsweetened coconut milk. Store in a sealed container at room
temperature. If you know you are likely to fly through it, simply double the batch.
INGREDIENTS
• 6 Tablespoons of sunflower seeds (48 g)
• 6 Tablespoons of pumpkin seeds (48 g)
• 6 Tablespoons of hazelnuts (48 g)
• 6 Tablespoons of walnuts (48 g)
• 6 Tablespoons of almond slices (48 g)
• 1 teaspoon of ginger powder (2 g)
• 1 teaspoon of cinnamon powder (2 g)
• 2 Tablespoons of coconut oil (30 ml)
• Stevia, to taste
INSTRUCTIONS
1. Preheat the oven to 320 F (160 C).
2. Combine all the ingredient in a large bowl and toss well to evenly coat in the coconut
oil and spices. Spread the mixture out on a large oven tray and roast in the oven for 10-
15 minutes. (You may want to stir it through halfway.)
3. Allow to cool before storing in a sealed container.
Nutritional Data (estimates) - per serving:

Calories: 217 | Fat: 19 g | Total Carbs: 8 g | Fiber: 4 g | Sugar: 1 g | Net Carbs: 4 g | Protein: 8 g
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Bacon Spiced Nut and Seed Garnish

Prep Time: 10 mins | Cook Time: 25 mins | Yield: Approx. 12 servings
Use this lovely crunchy garnish to bring excitement to your breakfasts, especially the
hashes – or simply grab a handful on the way out of the door. The use of chili powder
is optional, but adds a lovely heat to the mixture, so add as much or as little as you can
handle at breakfast time. The macros are calculated on a serving of approx. 1.4 oz (40
g), so adjust according to what your macros will allow.
INGREDIENTS
• 8 slices of bacon (224 g), diced
• 6 Tablespoons of whole hazelnuts (40 g)
• 6 Tablespoons of whole walnuts (40 g)
• 6 Tablespoons of whole almonds (40 g)
• 6 Tablespoons of whole cashews (42 g)
• 6 Tablespoons of sunflower seeds (48 g)
• 6 Tablespoons of pumpkin seeds (48 g)
• 1 teaspoon of cumin powder (2 g)
• 1/4 teaspoon of chili powder (1 g) (optional)
• 1 Tablespoon of coconut oil (15 ml), melted
• Salt, to taste
INSTRUCTIONS
2. Fry the bacon pieces in a large pan until crispy. Remove with a slotted spoon, leaving
all the rendered bacon grease behind. Add the nuts, seeds, spices and coconut oil and
fry over a moderate heat until the nuts and seeds are toasty and fragrant.
3. Add the bacon pieces and spread the mixture out on a large tray lined with kitchen
paper to absorb all the excess grease. Let it stand for 5-10 minutes, then remove and
discard the kitchen paper from underneath the mixture. Spread it all out evenly on the
same tray and dry out in the oven for 5-10 minutes, stirring once halfway to ensure the
mixture thoroughly dries out.
4. Season with salt and allow to cool before storing in a sealed container.

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12
p ter 2 :
Cha
Breakfast
Sausag es
Beef Sausages page 13
with Caramelized Onion
Pork Sausages page 14

with Sage and Onion
Lamb Sausages page 15

with Dill, Cilantro, and Mint
Turkey and Apple Sausages page 17
Chicken Sausages with Tarragon page 17

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back to {SAUSAGES} 13
Beef Sausages with Caramelized

Onion
These beefy sausages have the most delicious sweet, jammy onions running through
them and are sure to be a breakfast favorite. The macros are calculated on a serving of
two sausages per portion.
INGREDIENTS
• 2 Tablespoons of olive oil (30 ml)
• 1 medium onion (110 g), finely sliced
• 2 Tablespoons of balsamic vinegar (30 ml)
• 1 lb ground beef (450 g)
• 2 Tablespoons of fresh thyme (6 g), picked leaves
• 1 teaspoon salt (5 g)
• Dash of freshly ground black pepper
INSTRUCTIONS
2. Heat the olive oil over low heat and gently fry the onions until softened. The onions
will eventually caramelize. Add the balsamic vinegar and cook until all the liquid has
evaporated and you are left with jammy, sweet onions. Allow the onions to cool slightly
and chop them into small pieces.
3. Combine the ground beef with the salt, pepper, thyme leaves and the finely chopped
onion mixture in a bowl. With clean hands, divide the mixture into 8 equal amounts
and shape each portion into a firm, round sausage patties, compacting them well to
ensure they won’t fall apart.
4. Place each sausage onto a greased baking tray and bake for 15 minutes. Carefully
turn them and bake for an additional 10-15 minutes. Alternatively, you could heat a
tablespoon of olive oil in a pan and gently fry them over a medium heat on all sides for
10-15 minutes. (If in doubt about doneness, simply break a piece off one end to ensure it is no longer
pink.)

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14 back to {SAUSAGES}
Pork Sausages with Sage and Onion

We paired ground pork with sage for this tasty sausage since they go so well together -
but you could use any herb.
And don’t stop at making sausages, this recipe will work just as well if formed into
burger patties for bunless pork burgers, or small meatballs for a quick snack! We
encourage you to double or even triple the recipe as they freeze so well.
They are such a simple, tasty breakfast item that you may find yourself reaching into
the freezer more often than you anticipated! This recipe calls for the sausages to be
cooked in the oven, but you could fry them stove-top. The macros are calculated on a
serving of two sausages per portion.
INGREDIENTS
• 1 lb of ground pork (450 g)
• 2 cloves of garlic (6 g), minced or finely diced
• 1 medium onion (110 g), finely diced
• 2 Tablespoons of sage (4 g), chopped
• 1/4 teaspoon pepper
INSTRUCTIONS
2. Combine the ground pork with the salt, pepper, olive oil, garlic, onion, and chopped
sage in a bowl. With clean hands, divide the mixture into 8 equal amounts and shape
each portion into firm, sausage-like shapes, compacting them well to ensure they won’t
fall apart.
turn them and bake for an additional 10-15 minutes until golden. Check with a meat
thermometer that the internal temperature reaches 160 F (71 C).

Lamb Sausages with Dill, Cilantro,

and Mint
These lamb sausages are packed with the fresh flavors of dill, cilantro, and mint –
exactly the kind of satisfying meal you want to get your day started. They work equally
great if shaped as meatballs. Make plenty in advance and freeze them. The macros are
calculated on a serving of two sausages per portion.
INGREDIENTS
• 1 lb ground lamb (450g)
• 1 teaspoon fine salt (5 g)
• 2 Tablespoons finely chopped dill (2 g)
• 2 Tablespoons finely chopped cilantro (2 g)
• 2 Tablespoons finely chopped mint (2 g)
• Olive oil for greasing pan or cooking in
INSTRUCTIONS
1. Preheat the oven to 400 F (200 C). Combine the ground lamb with the olive oil, salt,
pepper and finely chopped herbs in a bowl. With clean hands, divide the mixture into 8
equal amounts and shape each portion into a firm, flat sausage patty.
turn them and bake for an additional 10-15 minutes. Alternatively, you could heat a
tablespoon olive oil in a pan and gently fry them over a medium heat on all sides for
10-15 minutes. (If in doubt about doneness, simply break a piece off one end to ensure it is no longer
pink.)

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16
Turkey and Apple Sausages

INGREDIENTS
• 1 small green apple (150 g), finely diced • 4 Tablespoons of coconut oil (60 ml), to
• 1 lb of ground turkey (450 g) cook with
• 1 Tablespoon of Italian seasoning (3 g) • Salt and pepper, to taste
INSTRUCTIONS
1. Mix together the apple, turkey, Italian seasoning, salt and pepper. With clean hands,
divide the mixture into 8 equal amounts and shape each portion into a firm, flat sausage
patty.
2. Heat coconut oil in a pan and gently fry the sausages over a medium heat on all sides
for 10-15 minutes. (If in doubt about doneness, simply break a piece off one end to ensure it is no
longer pink.)

Chicken Sausages with Tarragon

INGREDIENTS
• 1 lb ground chicken (450 g)
• 2 Tablespoons tarragon (6 g), finely chopped (or other herbs)
• 4 Tablespoons of coconut oil (60 ml), to cook with
INSTRUCTIONS
1. Combine the ground chicken, salt, pepper, and finely chopped tarragon in a bowl.
With clean hands, divide the mixture into 8 equal amounts and shape each portion into
a firm, flat sausage patty.
2. Heat coconut oil in a pan and gently fry the sausages over a medium heat on all sides
for 10-15 minutes. (If in doubt about doneness, simply break a piece off one end to ensure it is no
longer pink.)

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18
Chapter 3:
Mu ff i n s
and Breads
Pumpkin-Spice Mug Muffins page 19
Roasted Tomatoes and page 19

Mushrooms on Almond Bread
Chocolate Brownie Mug Cake page 21
Freshly Baked Almond Bread page 23
French Toast page 25
2-Ingredient Hazelnut Muffins page 27
Coconut Pancakes page 29
Classic Avocado on Toast page 31
Breakfast Pizza with Cashew ‘Cheese’ page 32

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Pumpkin-Spice Mug Muffins

Prep Time: 15 mins | Cook Time: 2 mins | Yield: 1 serving
INGREDIENTS • Stevia, to taste

• 1 Tablespoon of chia seeds (12 g), • Pinch of salt
ground • 1/4 teaspoon of baking powder (1 g)
• 3 Tablespoons water (45ml) • 1/4 teaspoon of vanilla extract (1 ml)
• 1/4 cup of almond flour (30 g) • 1 teaspoon of pumpkin spice (2 g)
• 2 Tablespoons of pumpkin puree (31 g)
INSTRUCTIONS
1. Whisk the ground chia seeds and water in a small bowl and place in the fridge for 15
minutes.
2. Combine all the remaining ingredients, including the chia ‘egg’ and tip into a
microwave-friendly mug. If the mixture is too dry, add a little more pumpkin puree.
Cook for 2 minutes on high, then remove and eat straight out of the mug, or simply tip
the muffin out onto a plate.
Roasted Tomatoes and Mushrooms on

Almond Bread
INGREDIENTS • 1 Tablespoon basil (2 g), finely shredded

• 1 Tablespoon olive oil (15 ml) • Salt and pepper to taste
• 1 large portabella mushroom (70-80 g) • 1 slice Almond Bread (see recipe on
• 2 slices of tomato page 23)
• 1 clove of garlic (3 g), peeled and finely
chopped
INSTRUCTIONS
1. Heat olive oil in a pan and fry the mushroom until softened and cooked through.
Season and set aside.
2. Then fry the tomato slices with the garlic until soft.
3. To serve, simple place the cooked mushroom and tomatoes onto the Almond Bread
slice and scatter shredded basil on top.
4. Season with salt and pepper to taste and serve.
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20
Chocolate Brownie Mug Cake

These are so good, you might want to eat it as a snack instead of just for breakfast!
Just be careful about removing the hot mug from the microwave once done - let it
cool for a minute before you tuck in (if you can wait that long!)
INGREDIENTS
• 1 egg, whisked
• 1/4 cup of almond flour (30 g)
• 1/4 teaspoon of baking powder (1 g)
• 1/4 teaspoon of vanilla extract (1 ml)
• 1.5 Tablespoons of cacao powder (9 g)
• Salt, to taste
INSTRUCTIONS
1. Whisk all the ingredients together in a mug.
2. Cook for 2 minutes in the microwave on high, then remove and eat straight out of
the mug, or simply tip the muffin out onto a plate. Utter decadence!

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22
Freshly Baked Almond Bread

After baking, carefully tip out and slice into 4 bread slice-sized squares, essentially
making 4 thick slices (something like a focaccia or flat bread). Use in various other dishes
or make toast with it.
INGREDIENTS
• 2 eggs, whisked
• 1 cup (120 g) almond flour
• 1.5 teaspoons of baking powder (3 g)
• 1 teaspoon mustard powder (2 g) or other herbs/spices of choice
• 1 teaspoon fine salt (5 g)
• 1 teaspoon gluten-free instant yeast mixed with 1 Tablespoon (15 ml) tepid water
(optional)
INSTRUCTIONS
2. Combine the eggs, almond flour, baking powder, mustard powder, salt, and olive
oil. If you’re using the optional yeast mixture (which really is just there to add a
bread ‘flavor’ – it is entirely optional), add it in now as well.
3. Mix well to form a sticky dough.
4. Place the mixture into a small greased baking tin (3.5-in x 8-in / 9cm x 20cm) and
smooth on top.
5. Bake for 30 minutes.
6. Use as toast, to make French toast, or as sandwich bread.
Nutritional Data (estimates) - per serving (1 slice):

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24
French Toast
Who doesn’t want French toast for breakfast – delicious and warm and filling. And with
this recipe, you’ll see just how easy it is for you to make it yourself at home.
This recipe uses our Almond bread recipe as the bread that creates the “toast.”
INGREDIENTS
• 4 slices of almond bread (see recipe on page 23)
• 2 medium eggs, whisked
• 1 Tablespoon (15 ml) water (or coconut milk)
• Dash of cinnamon
• Dash of nutmeg
• 2 Tablespoons (30 ml) coconut oil (or ghee), to cook with
INSTRUCTIONS
1. Mix together the eggs, water, cinnamon, nutmeg, and stevia to taste.
2. Dip the slices of almond bread into the egg mixture.
3. Add coconut oil to a frying pan. Place 2 slices of bread into the pan. Cook each side
for approx. 40 seconds until slightly browned. Flip and cook other side for 40 seconds.
4. Repeat for the other 2 slices.
5. Serve with some ghee or berries for a delicious breakfast.

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26
2-Ingredient Hazelnut Muffins

Making muffins is easy, and you can enjoy them for breakfast as well. If you don’t have
hazelnuts handy, try another nut you enjoy (like almonds). Enjoy a muffin with a cup of
bone broth or a stir-fry for a complete breakfast meal.
INGREDIENTS
• 2 cups (280 g) whole hazelnuts, skin removed
• Stevia and spices, to taste (optional)
INSTRUCTIONS
1. Preheat oven to 350 F (175 C).
2. Grease a 12-cup muffin tray.
3. Food process the hazelnuts to form a flour.
4. In a large mixing bowl, whisk together the eggs and hazelnut flour to form a batter.
Add in the stevia and spices (cinnamon and nutmeg is great) if you want to add any in.
5. Pour into muffin tray.
6. Bake for 25 minutes until a cocktail stick inserted into the middle comes out clean.
7. Let cool completely and enjoy.

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28
Coconut Pancakes
Miss pancakes on the keto diet? Give these a try – it’s easy to make and delicious.
Enjoy with some ghee for a great breakfast.
INGREDIENTS
• 1/2 cup of coconut flour (56 g)
• 1 cup of coconut milk (240 ml)
• 2 teaspoons of vanilla extract (10 ml)
• 1 teaspoon of baking soda (4 g)
• 4 Tablespoons of coconut oil (60 ml), to cook with
• Ghee, to enjoy with
INSTRUCTIONS
1. Mix the eggs, coconut flour, coconut milk, vanilla, baking soda, and stevia. Mix well.
2. To cook these pancakes, you can use a griddle or a frying pan. Put the coconut oil
into the pan to grease it and put the pan on low heat.
3. Ladle some of the batter into the pan (to form a 3-inch diameter circle). The
pancake should be thick so don’t try to make the batter spread out. If you’re using a
large enough frying pan, you can cook 3 or 4 pancakes at the same time.
4. Cook for 2 minutes and then flip. Continue cooking and flipping until both sides are
brown.
5. The pancakes are a bit dry by themselves, so enjoy them with some ghee or some
berries.

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30
Classic Avocado on Toast

Ah, the modern classic – avocado on toast. Enjoy with a bowl of bone broth while you
watch the sunrise in the morning. This is a dish best enjoyed with a smile.
INGREDIENTS
• 1 avocado (200 g), mashed
• 2 slices of Almond Bread (see recipe on page 23)
• 1/2 tomato (45 g), diced
• Small handful of pistachio nuts, shelled and crushed
• Salt and pepper, to taste
INSTRUCTIONS
1. Toast the slices of bread in the oven (it’s a bit crumbly so not good for toasters).
2. Spread the mashed avocado onto the toast.
3. Top with the diced tomatoes and crushed pistachios.
4. Drizzle with olive oil and sprinkle salt and pepper to taste.

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32 back to {MUFFINS AND BREADS}
Breakfast Pizza with Cashew ‘Cheese’

Prep Time: 20 mins + soaking overnight | Cook Time: 10 mins | Yield: 4 servings
This breakfast pizza is a bit higher in carbs, so enjoy with caution! Feel free to add
other toppings on it.
INGREDIENTS
For the pizza base - For the cashew cheese -
• 1/2 head of cauliflower (300 g), • 1/2 cup raw cashews (60 g), soaked
blitzed overnight
• 2/3 cup of almond flour (80 g) • 1 Tablespoon of coconut oil (15 ml)
• 1 teaspoon of garlic powder (3 g) • 1/2 cup of water (120 ml)
• 1 teaspoon of onion powder (2 g)
• 1 teaspoon of dried oregano (1 g)
• 2 teaspoons of olive oil (10 ml), plus
extra, to drizzle
• 1 medium egg, lightly beaten
INSTRUCTIONS
1. The night before, place the raw cashews into a bowl of room temperature water so
that it covers the cashews. Drape a paper towel or tea towel over the bowl to prevent
dust settling, and soak overnight.
2. The next morning, make the cashew cheese by draining the soaked cashews and
placing them along with1/2 cup (120 ml) fresh water, and 1 Tablespoon (15 ml) coconut
oil into a blender and blending until smooth.
4. To make the pizza base, place the blitzed cauliflower into a bowl and cook in the
microwave, partially covered - on high for 5-6 minutes. Carefully remove and tip the
cauliflower onto a clean dish towel or muslin cloth. Allow to cool.
5. Wrap the dishcloth/muslin around the cauliflower and squeeze as much of the
moisture out as you possibly can. Tip into a bowl and add the almond flour, garlic
powder, onion powder, dried oregano, olive oil, egg, salt, and pepper. Combine well
until it forms a ball of dough. Tip onto a tray lined with parchment paper and shape
into a round, thin ‘pizza’. Place in the oven for 10 minutes.
6. After 10 minutes, remove the pizza base and spread cashew cheese on top. Add
other toppings of choice and share with friends.

33
a p ter 4 :
Ch
Hash
and Stirfries
Beef, Peas and Onion Hash page 34
Breakfast Sausage page 34

and Cabbage Stir-fry
Bacon and Chorizo Hash page 35
Shrimp and Mushroom Stir-fry page 37
Chicken and Tri-Color- Pepper Hash page 38
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GOCONTENTS
TO CONTENTS
34 back to {HASH AND STIRFRIES}
Beef, Peas and Onion Hash

INGREDIENTS
• 8 radishes (16 g), quartered • 1 lb of ground beef (450 g)
• 4 Tablespoons of olive oil (60 ml) • 1 cup of beef broth or water (240 ml)
• 1 medium onion (110 g), finely chopped • 1 cup of peas (160 g)
• 2 cloves of garlic (6 g), finely chopped • Salt and pepper, to taste
INSTRUCTIONS
1. Bring a pot of water to the boil and cook the radishes until it’s easy to poke a fork
into it. Drain and set aside.
2. Heat the olive oil in a large skillet pan and fry the onions and garlic over moderate
heat until softened. Add the radishes and allow to caramelize, then add the ground
beef and continue to cook until the beef is no longer pink. Add the water or stock and
simmer until all the water has evaporated.
3. Stir in the peas and combine well to warm through for a few minutes. Season with
salt and pepper and take the skillet to the table so everyone can help themselves.
Breakfast Sausage and Cabbage

Stir-fry
INGREDIENTS • 2 Tablespoons of lemon juice (30 ml)

• 2 Tablespoons of coconut oil (30 ml) • 1/2 head of cabbage (350 g), thinly
• 1 medium onion (110 g), sliced sliced
• 2 cloves of garlic (6 g), minced or finely • Salt and pepper, to taste
diced
• 1 lb sausages of your choice (450 g),
thickly sliced at an angle
INSTRUCTIONS
1. Heat the coconut oil in a large skillet or pan and gently fry the onions and garlic until
softened and caramelized. Add the sliced sausages and cook until browned. Add the
lemon juice to deglaze the pan and then add in all the sliced cabbage. Cook until the
cabbage has completely wilted and softened, (you may need to add a dash of water). Season
with salt and pepper.
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Bacon and Chorizo Hash

This is a cracking hash that uses radishes in place of potatoes and will satisfy any meat-
lover in the morning. This is also great topped with a few fried eggs if you suffer no egg
allergies.
INGREDIENTS
• 8 slices of bacon (224 g), chopped
• 1 Tablespoon of olive oil (15 ml), if needed
• 1 medium onion (110 g), sliced
• 1 clove of garlic (3 g)
• 8 radishes (16 g), quartered
• 4 white button mushrooms (40 g), chopped (or other mushrooms)
• 1/2 lb of chorizo (225 g), sliced at an angle 1/2-inch thick
• 1 Tablespoon of fresh parsley (1 g), finely chopped
INSTRUCTIONS
1. Heat a large pan or skillet and fry the bacon pieces until crispy. Use a slotted spoon
to remove them and set aside. Do not discard the rendered grease – you can use that to
cook with. If you do not have enough rendered bacon fat, add 1 Tablespoon of olive
oil.
2. Add the onion, garlic and quartered radishes into the pan and cook on a moderate
heat until the onions have softened and caramelized. Add the mushrooms and cook
until browned.
3. Finally, add the chorizo pieces into the pan, along with the cooked bacon pieces and
cook for a few more minutes to allow the whole mixture to heat through. Season with
salt and pepper to taste and garnish with the parsley. Take the skillet to the table as is,
and allow everyone to help themselves.

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36
back to {HASH AND STIRFRIES} 37
Shrimp and Mushroom Stir-fry

A super-fast stir-fry that is fresh and tasty and works a treat if spooned over last night’s
cauliflower rice!
INGREDIENTS
• 1 clove of garlic (3 g)
• 1/2 lb of shrimp (225 g), shelled
• 5 white button mushrooms (50 g), sliced
• 1 Tablespoon of gluten-free tamari sauce or coconut aminos (15 ml)
• 2 teaspoons of sesame oil (10 ml)
• 1 teaspoon of vinegar (5 ml)
• 1 green onion (5 g)
• 1 Tablespoon of sesame seeds (14 g)
• 2 Tablespoons of avocado oil (30 ml), to cook with
INSTRUCTIONS
1. Heat the avocado oil in a wok or pan and add the garlic, shrimp, and mushrooms all
at the same time. Fry until the shrimp are pink and the mushrooms are caramelized.
2. Add the tamari sauce, sesame oil, and vinegar and toss well to combine, cooking the
mixture until all the juice has evaporated.
3. Add the green onion right before you remove the pan from the heat.
4. Divide the mixture between two bowls and top with sesame seeds. If you need a
more substantial breakfast, pop it on top of leftover cooked cauli-rice!

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38 back to {HASH AND STIRFRIES}
Chicken and Tri-Color-Pepper Hash

With a hash this tasty and this colorful, you won’t even miss the potatoes! Serve with
some fried eggs and use smoked paprika for an even more delicious breakfast or brunch.
INGREDIENTS
• 2 chicken breasts (400 g), diced
• 4 Tablespoons of olive oil (60 ml), divided, to cook with
• 1/2 medium onion (55 g)
• 1 red bell pepper (120 g), seeds removed and chopped
• 1 green bell pepper (120 g), seeds removed and chopped
• 1 yellow bell pepper (120 g), seeds removed and chopped
• 2 teaspoons of paprika (4 g)
• 2 Tablespoons of fresh parsley (2 g), finely chopped
INSTRUCTIONS
1. Season the cubes of chicken with salt and pepper. Heat 2 Tablespoons olive oil in
a large skillet or frying pan and brown the chicken pieces, then remove them from the
pan and set aside.
2. Heat the other 2 Tablespoons of olive oil in the same pan and add the onion and all
the bell peppers. Fry on a moderate heat until softened, then increase the heat slightly
to caramelize the bell peppers. Return the chicken pieces to the pan, along with the
paprika and a dash of water. Cook until all the liquid has evaporated and the chicken
has cooked all the way through.
3. Season with salt and pepper and garnish with the parsley. Carefully take the skillet or
pan to the table so that everyone can help themselves!

39
Chapter 5:
Me a t y D i s h es
Chicken Meatballs in Fragrant Broth page 41

Mini Beef Meatloaves page 42
with Mushrooms and Bacon
Lamb Meatballs page 43

with Cumin and Coriander
Mini Pork Meatloaves with Leeks page 43
GO TO CONTENTS
GO TO CONTENTS
40
back to {MEATY DISHES} 41
Chicken Meatballs in Fragrant Broth

We love this mix – delicious flavors as well as filling meatballs. It’ll warm you in the
mornings as well as fill you up. I especially love the gingery tang in the meatballs and
the broth.
INGREDIENTS
• 0.6 lb of ground chicken (270 g)
• 1 Tablespoon of chives (3 g), finely chopped
• 1 Tablespoon of fresh ginger (5 g), finely minced
• 2.5 cups of chicken broth (600 ml)
• 2 star anise
• 1 teaspoon of fish sauce (5 ml)
• 2 green onions (10 g), sliced
• 5 slices of fresh ginger (5 g)
INSTRUCTIONS
1. Combine the ground chicken with the chives and ginger and season the mixture with
salt and pepper. Form into little ping-pong sized balls and place in the fridge while you
make the fragrant broth.
2. Pour the chicken broth into a pan and add the star anise, fish sauce, and ginger slices.
Bring to a boil, then reduce to a simmer for 10-15 minutes.
3. Heat the olive oil in a pan and cook the chicken meatballs until browned on the
outside and sufficiently cooked on the inside.
4. Taste the broth for flavor and adjust accordingly with additional simmering (to
concentrate flavor) or by the addition of more fish sauce. Strain and divide between
two bowls. Add the cooked meatballs into the bowls of broth and scatter over the green
onions.

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42 back to {MEATY DISHES}
Mini Beef Meatloaves with

Mushrooms and Bacon
A hearty, meaty breakfast for champions! If you don’t have those adorable miniature
bread loaf tins, you can simply use a muffin tray. Be sure to grease them properly
and compact the mixture sufficiently to avoid a crumble when turning out. This is a
scrumptious breakfast that goes especially well with Dijon mustard.
INGREDIENTS
• 2 Tablespoons of chia seeds (24 g) • 1 teaspoon of dried thyme (1 g)
• 6 Tablespoons water (90 ml) • 1/2 lb of ground beef (225 g)
• 2 slices of bacon (56 g), chopped • Salt and pepper, to taste
• 1 Tablespoon of olive oil (15 ml) • Dijon mustard, to serve with
• 1 medium onion (110 g), finely chopped
• 2 cloves of garlic (6 g), finely chopped
• 5 white button mushrooms (50 g), finely
chopped
INSTRUCTIONS
2. Whisk the ground chia seeds and water in a small bowl and place in the fridge for 15
minutes.
3. In the meantime, fry the bacon in a pan. When the bacon is crispy to your liking,
remove the bacon and set aside.
4. In the same pan, add the olive oil. Gently cook the onions and garlic until softened
and caramelized.
5. Add the mushrooms and thyme and cook until the mushrooms have caramelized
and all moisture has evaporated from the pan. Remove the mixture and place in a large
bowl along with the raw ground beef and cooked bacon. Season with salt and pepper.
Remove the chia mixture from the fridge and add that in as well, combining the
mixture well to ensure it has evenly mixed in.
6. Press the mixture firmly into two mini meatloaf pans, greased bread loaf tins (or a
muffin tray if you don’t have mini loaf tins) and cover with foil. Bake in the oven for
20-25 minutes. Use a knife to loosen the sides and gently tip the mini meatloaves upside
down onto your plates.

back to {MEATY DISHES} 43
Lamb Meatballs with Cumin and

Coriander
INGREDIENTS
• 2 Tablespoons coriander seeds (12 g) • 1 teaspoon fine salt
• 2 Tablespoons whole cumin seeds (12 g) • Freshly ground black pepper
• 1 lb of ground lamb (450 g) • 4 Tablespoons of avocado oil (60 ml)
INSTRUCTIONS
1. Preheat the oven to 350 F (180 C). Toast the coriander and cumin seeds in a hot,
dry pan until fragrant. Set aside to cool, then crush using a spice-crusher or pestle and
mortar.
2. Combine the ground lamb with the crushed aromatics, salt and pepper in a bowl.
With clean hands, divide the mixture into 12 equal-sized meatballs, compacting them
well to ensure they won’t fall apart. Heat the avocado oil in a pan and brown the outside
of the meatballs, until deeply golden and crispy. Transfer them to an oven-proof dish
and allow them to finish cooking in the oven for an additional 10-15 minutes.
Nutritional Data (estimates) - per serving (3 meatballs):
Mini Pork Meatloaves with Leeks

INGREDIENTS • 2 cloves of garlic (6 g), finely chopped
• 2 Tablespoons of chia seeds (24 g), ground • 1 leek (90 g), finely sliced
• 6 Tablespoons water (90 ml) • 1/2 lb of ground pork (225 g)
• 2 Tablespoons of olive oil (30 ml) • Salt and pepper, to taste
• 1 medium onion (110 g), finely chopped • English mustard, to serve
INSTRUCTIONS
1. Preheat the oven to 350 F (180 C). Whisk the ground chia seeds and water in a small
bowl and place in the fridge for 15 minutes. In the meantime, heat olive oil in a pan
and gently cook the onions and garlic until softened and caramelized. Add the leeks and
cook until the leeks have completely softened.
2. Remove the mixture and place in a large bowl along with the raw ground pork and
chives. Season with salt and pepper. Remove the chia mixture from the fridge and add
that in as well, combining the mixture well to ensure it has evenly mixed in.
3. Press the mixture firmly into 2 mini greased bread loaf tins (or a muffin tray if you
don’t have mini loaf tins) and cover with foil. Bake in the oven for 20-25 minutes. Use
a knife to loosen the sides and gently tip the mini meatloaves upside down onto your
plates. Enjoy with a dash of mustard.
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44
h a p ter 6:
C
Yogurt, Puddings,
and Rolls
Chia Parfait Pots page 45
with Coconut and Berries
Instant Pot Coconut Yogurt page 47
Coconut Yogurt Berry Parfait page 49
Ham Breakfast Rolls page 51
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back to {YOGURT, PUDDINGS, AND ROLLS} 45
Chia Parfait Pots with Coconut and

Berries
Prep Time: 5 mins (excluding yogurt-making), overnight |
Cook Time: 2 mins (excluding yogurt-making) | Yield: 2 servings
Making your own dairy-free yogurt requires significant effort and equipment, but we
have included our Instant Pot recipe in this cookbook to help you along. You can also
often buy unsweetened coconut yogurt at the store, which will make your life easier.
As for the breakfast itself, it is a great grab-and-go option, requiring only 5 minutes of
your time the night before to prepare the chia seeds and toast the coconut. There is the
additional option of adding the Keto Granola, which you can find on page 10.
INGREDIENTS
• 2 (5 oz or 140 g) pots of coconut yogurt (or use recipe on page 47)
• 2 Tablespoons of chia seeds (24 g)
• 1/2 teaspoon of vanilla extract (3 ml)
• 2 Tablespoons of shredded coconut (10 g)
• 2 servings of Keto Granola (recipe on page 10) (optional)
INSTRUCTIONS
1. Toast the shredded coconut in a hot, dry pan until roasted and fragrant. Set aside in
a sealed container once cooled.
2. Combine the coconut yogurt, chia seeds and vanilla extract and divide between two
jars.
3. Place in the fridge for at least an hour (or overnight) for the chia seeds to swell. The
next morning, simply top with the toasted coconut and Keto Granola if you choose to.
Nutritional Data [excludes granola] (estimates) - per serving:

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46
Instant Pot Coconut Yogurt

Prep Time: 10 mins | Cook Time: 9 hrs | Yield: 8 servings
For those of us who stay dairy-free, coconut yogurt is amazing. It’s creamy, healthy, and
perfect for breakfast no matter what diet you’re on!
And it’s really easy to make coconut yogurt using the Instant Pot pressure cooker.
INGREDIENTS EQUIPMENTS
• 3 (14 oz or 400 ml) cans of coconut • Instant Pot pressure cooker
milk, refrigerated • Meat or candy thermometer that can
• 2 Tablespoons (14 g) gelatin, to thicken show 100 F (28 C)
yogurt • Blender or food processor
• 4 capsules of probiotics • 4 small jars with lids, to store the yogurt
• 2 Tablespoons (30 ml) of maple syrup or in
honey (required for making yogurt)
INSTRUCTIONS
1. Use a spoon to remove the solid cream on top of the cans of coconut milk. Place this
into the instant pot bowl.
2. Close the lid, make sure the vent is closed, press the yogurt button, press adjust until
it shows BOIL.
3. When the instant pot is done, it’ll beep. Remove the bowl from the instant pot and let
cool. Use a candy or meat thermometer to see when the mixture reaches around 100 F
(38 C). This temperature ensures the cultures can grow.
4. Open up the capsules of probiotics and slowly whisk them into the coconut cream.
5. Whisk in the maple syrup or honey as well.
6. Place the bowl back into the instant pot, close the lid, press Yogurt and press (+) to
set the time to 8 hours.
7. Add the yogurt to a blender and slowly add the gelatin while blending. This will help
thicken the yogurt. Add additional flavorings (e.g., stevia, vanilla extract) if you want.
8. Refrigerate for a few hours to cool and thicken.

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48
Coconut Yogurt Berry Parfait

Parfaits are traditionally a cold dessert made from cream, eggs, and fruits. But you can
make a dairy-free, Keto dessert by using a few simple ingredients like coconut yogurt.
INGREDIENTS
• 1 (5 oz or 140 g) pot of coconut yogurt (or use recipe on page 47)
• 1 strawberry (7 g), diced
• 2 raspberries (4 g)
• 1 teaspoon of coconut flakes (1 g)
• 1/2 teaspoon of cacao nibs (2 g) (optional)
INSTRUCTIONS
1. Carefully spoon 1 Tablespoon of coconut yogurt into each jar or glass. Tap the jar or
glass against your hand to ensure it falls the bottom of the container.
2. Add a layer of diced strawberries, coconut flakes, and any other toppings you want
(e.g., cacao nibs).
3. Add another Tablespoon of coconut yogurt on top.
4. Place a raspberry on top of the parfait.
5. Enjoy with some Keto Granola or French Toast.

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50
Ham Breakfast Rolls

These wraps take just 5 minutes to put together so you can also make these for an egg-
free breakfast or brunch or as a quick snack.
INGREDIENTS
• 4 slices of deli ham or turkey (112 g)
• 1/2 cucumber (110 g), sliced thin
• 3.5 oz of smoked salmon (98 g), sliced
• 4 Tablespoons (60 ml) of mayo or coconut cream
INSTRUCTIONS
1. Spread mayo or coconut cream on each slice of ham.
2. Place smoked salmon slices on top of each slice of ham.
3. Place the thin cucumber slices on top.
4. Roll the wrap up and enjoy.

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52
a p ter 7 :
Ch
Breakfast Bowls
Grilled Mushrooms page 53
with Roasted Tomatoes and Walnuts
Mexico-in-a-Breakfast Bowl page 54

Smoked Mackerel and Avocado Bowl page 54
Morning Pho Bo page 55

Seared Beef Poke Bowl page 56
Chicken and Lime Cilantro page 57

Cauli-Rice Bowl
Vietnamese ‘Bun Cha’ page 58
GO TO CONTENTS
back to {BREAKFAST BOWLS} 53
Grilled Mushrooms with Roasted

Tomatoes and Walnuts
This is a great meat-less and egg-free keto breakfast. We used dried thyme since
breakfast is such a rush as it is, but if you have the patience to pick the leaves off fresh
thyme sprigs, that is even tastier.
INGREDIENTS
For the mushrooms and tomatoes -
• 4 portabella mushrooms (336 g) or other large mushrooms
• 2 roma tomatoes (180 g), halved
• 1 teaspoon of dried thyme (1 g) or fresh leaves
For the walnut topping -
• 6 walnuts (12 g), chopped
• 1 Tablespoon of olive oil (15 ml)
• 1 teaspoon of dried thyme (1 g) or fresh leaves
For the salad –
• 1 cup arugula (30 g)
• 1 Tablespoon of olive oil (15 ml)
• 1 Tablespoon of lemon juice (15 ml)
INSTRUCTIONS
2. Toss the mushrooms and tomato halves in a bowl with the olive oil and 1 teaspoon
of dried thyme until evenly coated. Spread out onto a roasting tray with the mushrooms
and tomatoes cut-side up and bake in the oven for 15 minutes.
3. In the meantime, chop the walnuts into smaller pieces. Heat the teaspoon of olive
oil and fry the chopped walnuts until golden and deliciously-fragrant. Keep your eye on
them as nuts burn the moment you look away! Scatter over the second teaspoon dried
thyme and stir well to combine. Set aside to keep warm.
4. Carefully remove the tray from the oven after 15 minutes and check to see that the
mushrooms have cooked through. If not, return to the oven for another 5 minutes.
5. To serve, toss the salad ingredients together and divide between two bowls. Place
the mushrooms and tomato halves on top, scattering with the toasted nuts over the
vegetables. Season with salt and pepper.

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54 back to {BREAKFAST BOWLS}
Mexico-in-a-Breakfast Bowl
INGREDIENTS • 1 teaspoon of chili powder (2 g)

• 2 chicken breasts (400 g), cut into 1-inch • 1 teaspoon of cumin powder (2 g)
(2.5 cm) cubes • 1 large avocado (200 g), chopped
• 4 Tablespoons of olive oil (60 ml) • 1 small tomato (90 g), chopped
• 1/2 medium onion (55 g), finely • 2 Tablespoons of fresh cilantro (2 g),
chopped finely chopped
• 2 cloves of garlic (6 g), finely chopped • 1 lime, quartered, to serve with
• 1 medium bell pepper (120 g), chopped • Salt and pepper, to taste
INSTRUCTIONS
1. Season the cubes of chicken with salt and pepper. Heat olive oil in a large skillet and
brown the chicken pieces. Remove them from the pan and set aside.
2. In the same pan, add more olive oil if needed and then add the onion, garlic, and
bell pepper. Fry on a moderate heat until softened, then increase the heat slightly to
caramelize the mixture. Add the chicken pieces to the pan along with the chili powder
and cumin as well as a dash of water. Cook until all the liquid has evaporated and the
chicken has cooked all the way through.
3. Divide the mixture between 4 bowls and add the chopped tomatoes and avocado to
one side of the bowl. Season with salt and pepper and garnish with cilantro. Serve with
a lime wedge each.
Smoked Mackerel and Avocado Bowl

INGREDIENTS • 1 red onion (110 g), finely sliced

• 4 filets of smoked mackerel (320 g) • 1 lemon, quartered, to serve with
• 1 large avocado (200 g), diced • Salt and pepper, to taste
INSTRUCTIONS
1. Simply break up the filets of smoked mackerel into a bowl and add the avocado and
finely sliced red onions. Season well with salt and pepper and serve with lemon wedges.
It needs nothing else!

Morning Pho Bo
Using the broth base in the Classic Broth Morning Energizer (see recipe on page 79),
we can jazz it up by turning it into Pho Bo. The recipe will be ideal for a weekend
morning when you want to reminisce on your recent holidays in the East where you first
fell in love with Heaven-in-a-bowl, which Pho Bo has been fondly referred to.
INGREDIENTS • 2 (3 oz or 85 g) packs of shirataki

• 2.5 cups (600 ml) Classic Broth (see noodles, drained
recipe on page 79) • 1/2 lb (225 g) of beef round
• 3 Tablespoons of fresh ginger (15 g), • Salt and pepper, to taste
sliced • Small handful cilantro leaves, to serve
• 1/2 medium onion (55 g), finely sliced with
• 1 star anise • Lime wedges, to serve with
• 1/2 cinnamon stick
• 1 clove of garlic (3 g), peeled and sliced
• 2 Tablespoons of fish sauce (30 ml)
• 1 chili pepper (14 g), finely sliced
(optional)
INSTRUCTIONS
1. Place the Classic Broth into a pot and add the ginger, onion, star anise, cinnamon,
garlic, fish sauce, and optional chili. Bring to the boil, then reduce to a simmer for 10
minutes.
2. In the meantime, rinse the shirataki noodles very well, as per the packet instructions
to eliminate the smell. It also helps to boil it up a bit and then rinse again. Drain and set
aside.
3. Slice the steak into very thin slices (it may help to freeze the beef for 30-60 mins
beforehand).
4. When ready to serve, divide the noodles between two bowls (discarding the star anise
and cinnamon), and cover with the piping hot broth. Add the raw beef slices directly
into the pho and the heat will cook it sufficiently. (If you don’t like the idea of this, sear
your beef beforehand for fully-cooked steak pieces.)
5. Cover with the fresh herbs and serve immediately with lime wedges (and additional
chili slices if you are brave enough). Heaven in a bowl, indeed. Slurp!

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Seared Beef Poke Bowl

Steak for breakfast? Yes please! This is one-bowl dish which doesn’t really need the
optional cauli-rice, but it’s nice to have options of using it up. Cook the steak according
to your family’s liking and arrange in a pretty manner in a bowl – or simply mix it all
up!
The macros exclude cauli-rice, which is entirely optional, but certainly makes it more
substantial breakfast.
INGREDIENTS
• 1 red onion (110 g), peeled and finely • 2 green onions (10 g), sliced
sliced • 2 beef rump steaks (400 g)
• 1 carrot (50 g), peeled and grated • 4 Tablespoons of olive oil (60 ml)
• 1 cucumber (220 g), cubed • 1 Tablespoon of sesame seeds (14 g)
• 2 large avocados (400 g), peeled and • Salt and pepper, to taste
cubed • Warm, seasoned cauli-rice, to serve
• 2 Tablespoons of lemon juice (30 ml) (optional)
INSTRUCTIONS
1. Prep all the ingredients and set aside, keeping them separate.
2. Squeeze the lemon juice over the avocados to keep it from browning.
3. Season the two rump steaks with salt and pepper. Heat the olive oil in a pan and sear
the steak until golden brown and caramelized. (If you prefer a steak well-done, keep it on for
longer, but we like them medium-rare!)
4. Remove the steak from the heat and set aside for a few minutes to rest. Meanwhile,
divide the warm cauli-rice (if using) between 4 bowls.
5. Slice the steak at an angle and divide the strips between the 4 bowls and add the red
onion, grated carrot, cubed cucumber, chopped avocado and green onions to the bowl
in an attractive concentric circle.
6. Top with the sesame seeds and enjoy the fresh flavors!

Chicken and Lime Cilantro

Cauli-Rice Bowl
Prep Time: 15 mins + overnight | Cook Time: 15 mins | Yield: 4 servings
Another great way to use up last night’s leftover cauli-rice! These grilled chicken
pieces have lovely, fresh flavors of lime and cilantro (coriander) and the accompanying
chopped avocado tops it all perfectly. If you have time to marinate chicken pieces the
night before, the flavors will develop even more so this one requires a little planning
ahead. The macros exclude cauli-rice, which is entirely optional, but certainly makes it
more substantial breakfast.
INGREDIENTS For the topping -

For the marinade - • 1 Tablespoon of fresh cilantro (1 g),
• 4 Tablespoons of lime juice (60 ml) finely chopped, additional for garnish
• 4 Tablespoons of olive oil (60 ml) • 1 large avocado (200 g), chopped
• 4 Tablespoons of fresh cilantro (4 g) • 1 green onion (5 g), chopped
• 4 cloves of garlic (12 g) • 1 lime, quartered, to serve with
• Salt and pepper, to taste • Warm, seasoned cauli-rice, to serve with
• 4 chicken breasts (800 g), cut into 1-inch (optional)
(2.5 cm) cubes • Salt and pepper, to taste
INSTRUCTIONS
1. Blend the lime juice, olive oil, cilantro, and garlic together. Season the cubes of
chicken with salt and pepper and add them to the marinade. Place in the fridge
overnight to marinate.
2. Pour the chicken and marinade into a hot skillet and fry until browned. Cook
through and spoon over last night’s warmed cauli-rice which has been divided between
4 bowls.
3. Season well with additional salt and pepper to taste. Top with the diced avocado,
followed by the green onions and then the freshly chopped cilantro. Serve with a lime
wedge each.

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Vietnamese ‘Bun Cha’

This is a very popular Vietnamese dish made traditionally from fatty pork, rice noodles,
and a sweet dipping sauce. But you can convert this recipe to fit a Keto lifestyle while
still enjoying its delicious flavors. While the ingredients list may look extensive, this
recipe is actually speedy to make!
INGREDIENTS
For the meatballs - • 4 Tablespoons of avocado oil (60 ml)
• 1 lb of ground pork (450 g) For the noodles and topping -
• 1 Tablespoon of fish sauce (15 ml) • 4 (3 oz or 85 g) packs of shirataki
• 1 medium onion (110 g), finely diced noodles, drained
• 2 cloves of garlic (6 g), minced or finely • 1/2 head of iceberg lettuce (225 g),
diced finely shredded
• 2 Tablespoons of fresh cilantro (2 g), • 1/2 cucumber (110 g), finely cut into
finely chopped thin strips
For the sauce - • 1/2 carrot (25 g), peeled and finely cut
• 1 cup of water (240 ml) into thin strips
• 2 Tablespoons of lime juice (30 ml) • 4 Tablespoons of fresh basil leaves (8
• Stevia to taste g), finely chopped
• 1 chili pepper (14 g), seeds removed • 2 Tablespoons of fresh mint (2 g), finely
and finely sliced chopped
• 2 cloves of garlic (6 g), minced or finely • 2 Tablespoons of fresh cilantro (2 g),
chopped finely chopped
• 2 Tablespoons of fish sauce (30 ml)
INSTRUCTIONS
1. Combine the ground pork, fish sauce, onion, garlic, and cilantro in a bowl and form
into small ping-pong ball-size meatballs.
2. Rinse the shirataki noodles very well, as per the packet instructions to eliminate the
smell. It also helps to boil it up a bit and then rinse again. Drain and set aside to keep
warm.
3. Heat the water in a pan, then add the lime juice, stevia, chili, and garlic and cook
until it has reduced by half. Stir in the fish sauce and keep warm. Taste to adjust the
seasoning.
4. In the meantime, heat the avocado oil and fry the pork meatballs until browned and
cooked through.
5. To serve, divide the warm noodles between four bowls and add the meatballs. Cover
with the sauce and top with shredded lettuce, cucumber, carrot, and all the herbs.

59
a p ter 8 :
Ch
Breakfast Egg
Recipes
Smoked Salmon Scrambled Eggs page 61
Smoked Salmon and page 63

Poached Egg Salad
Sausage Egg Bake page 65

Bacon Asparagus Mini Frittata page 67
Broccoli Egg Muffins page 69
Egg Salad Stuffed Avocado page 71
Chinese Scallion Egg Pancakes page 72
GO TO CONTENTS
60
back to {BREAKFAST EGG RECIPES} 61
Smoked Salmon Scrambled Eggs

Smoked salmon and eggs are both excellent breakfast options, so why not have them
together in one dish. If you have pink peppercorns handy, crush a small amount and
sprinkle on top for a sweet and crunchy flavor.
INGREDIENTS
• 3 medium eggs
• 2 oz (50 g) smoked salmon, diced
• 1 teaspoon pink peppercorns (1 g), crushed (optional)
INSTRUCTIONS
1. Place olive oil into a frying pan on medium heat.
2. Crack the 3 eggs into a bowl and pour into the frying pan.
3. Break the yolks in the pan and scramble slowly in the pan. Add in the diced smoked
salmon.
4. Keep scrambling continuously until the eggs are pretty much solid – don’t overcook
it.
5. Place on plate and season with salt, pepper, and optional crushed pink peppercorns.

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62
Smoked Salmon and Poached Egg

Salad
If you love smoked salmon, then this salad is the perfect light and nutritious keto
breakfast filled with healthy fats.
INGREDIENTS
• 2 large handfuls of salad greens
• 1 teaspoon freshly squeezed lemon juice (5 ml)
• 3.5 oz (100 g) smoked salmon slices
• 2 Tablespoons pistachios (10 g), crushed
• 2 medium eggs, poached (see recipe on page 85)
INSTRUCTIONS
1. Place a large handful of salad greens into a bowl and toss with 1 Tablespoon (15 ml)
olive oil and 1 teaspoon (5 ml) lemon juice.
2. Divide between 2 plates and top with smoked salmon.
3. Poach both eggs. Place each poached egg on top of the smoked salmon.
4. Sprinkle the crushed pistachios on top of the egg.
5. Drizzle with the rest of the olive oil and enjoy.

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64
Sausage Egg Bake

This keto sausage egg bake recipe is an easy and delicious way to cook a large batch for
breakfast. And the crushed pork rinds on top add a ton of flavor and crunch.
INGREDIENTS
• 1 medium onion (110 g), chopped
• 1 lb of sausages of your choice (450 g), casings removed
• 4 cups of spinach (120 g)
• 1 medium bell pepper (120 g), chopped
• 4 Tablespoons of fresh basil leaves (8 g), chopped
• 6 medium eggs
• 1 bag of pork rinds, lightly crushed (20 g) (optional)
• 2 Tablespoons (8 g) sliced almonds (optional)
INSTRUCTIONS
2. Place 2 tablespoons (30 ml) of olive oil into a frying pan. Add in the onions, bell
pepper, and sausage and cook until onions are translucent and the sausage meat is
cooked.
3. Add in the spinach and chopped basil. Cook for 1-2 minutes more.
4. Pour the sausage mixture into a 9-in by 9-in baking tray.
5. Make 6 indentations in the mixture and crack an egg into each indentation.
6. Bake the mixture (uncovered) until the egg whites are solid but the yolk is still runny.
This takes around 15 minutes.
7. Sprinkle crushed pork rinds, sliced almonds, and salt and pepper on top.
(Nutrition doesn’t include pork rinds or sliced almonds)

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66
Bacon Asparagus Mini Frittata

These keto mini frittatas make the perfect breakfast when you’re low on time in the
mornings. They’re often also called egg muffins or egg bakes or mini quiches.
They’re filling, nutritious, and delicious. Make a large batch of these and store in your
fridge or freeze. Reheat for a quick breakfast, lunch, or snack.
INGREDIENTS
• 1 cup chopped asparagus (approx. 7-8 spears) (112 g)
• 4 slices of bacon (112 g), diced
• 2 Tablespoons medium onion (22 g), chopped
• 1/2 cup of coconut milk (120 ml)
INSTRUCTIONS
2. Cook the diced bacon in a pan.
3. Mix all the chopped vegetables, cooked bacon, whisked eggs and coconut milk
together in a large mixing bowl.
4. Pour the batter into muffin cups (makes 12).
5. Bake for 25-30 minutes until the middle of the muffins isn’t liquidy anymore.

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68
Broccoli Egg Muffins

This egg muffin recipe helps your entire family to eat more vegetables while staying
keto.
INGREDIENTS
• 1/2 head of broccoli (225 g)
• 2 Tablespoons medium onion (22 g), chopped
• 1/2 medium bell pepper (60 g), chopped
• 1/2 cup of coconut milk (120 ml)
INSTRUCTIONS
2. Mix all the vegetables and whisked eggs and coconut milk together in a large mixing
bowl.
3. Pour the batter into muffin cups (makes 12).
4. Bake for 25-30 minutes until the middle of the muffins isn’t liquid-y anymore.

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70
Egg Salad Stuffed Avocado

There are so many ways to eat avocados and eggs for breakfast. Both the eggs and
avocados will help you get lots of healthy fats and the eggs also add in a boost of protein
to keep you full throughout the morning.
INGREDIENTS
• 2 large ripe avocados (200 g each), halved
• 4 medium eggs, boiled and diced into cubes
• 4 small pickles (148 g total), diced
• 2 Tablespoons of fresh parsley (2 g), chopped
• 2 Tablespoons of mayo (30 ml)
• 1 teaspoon of mustard (5 ml) (or to taste)
INSTRUCTIONS
1. Hard boil the eggs.
2. Cool the hard boiled eggs in running cold water for a few minutes.
3. Peel the eggs and dice them.
4. Mix the diced eggs with the diced pickles, chopped parsley, mayo, mustard, salt and
pepper.
5. Cut open the avocados and remove the stone.
6. Divide the egg salad into 4 and load each portion onto an avocado half.
7. Enjoy for a quick and nutritious breakfast or lunch.

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72 back to {BREAKFAST EGG RECIPES}
Chinese Scallion Egg Pancakes

These scallion egg pancakes are a delicious and easy take on traditional pancakes.
Enjoy as wraps or by themselves.
INGREDIENTS
• 1/4 cup scallions (15 g), diced
• 2 Tablespoons of avocado oil or coconut oil (30 ml)
• Hot sauce, to serve with (optional)
INSTRUCTIONS
1. Whisk the eggs and mix in the scallions and a bit of salt.
2. Pour the oil into a large frying pan and turn the heat to medium.
3. When the pan has heated up for 1 minute (the pan shouldn’t be so hot that the egg
mixture cooks immediately), pour in the egg mixture carefully so that it fills the pan.
4. Cook on medium heat until the egg mixture looks like it’s almost dry/cooked on top.
Then carefully flip the pancake using a large spatula.
5. Cook for 30 seconds more and then remove to put on a plate.
6. Cut into quarters and serve with hot sauce, salt, and pepper.

:
73
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Ch
Broths and
Porridg es
Breakfast Miso with Shrimp page 75
Cinnamon Almond Porridge page 77
Overnight Chia Porridge page 78

with Strawberries and “Granola”
Classic Bone Broth page 79

Morning Energizer
Creamy Cauli-Porridge page 80
Warm Chia Porridge with Berries page 80
GO
GO TO
TO CONTENTS
CONTENTS
74
back to {BROTHS AND PORRIDGES} 75
Breakfast Miso with Shrimp

Shrimp for breakfast might seem like an odd move, but this flavorful broth will have you
energized and ready for the day. If you’re not a fan of shrimp, then choose another
meat (chicken, salmon, turkey, or beef all work well).
INGREDIENTS
• 2 (3 oz or 85 g) packs of shirataki noodles, drained
• 2.5 cups of chicken broth (600 ml) or Classic Bone Broth (see recipe on page 79)
• 1 Tablespoon of tahini sauce (15 ml)
• 1 Tablespoon of gluten-free tamari sauce or coconut aminos (15 ml)
• 1/2 lb of shrimp (225 g), shelled
• 1 teaspoon of sesame oil (5 ml)
• 2 Tablespoons of lemon juice (30 ml)
• 2 green onions (10 g), sliced at an angle
• 1 cup of spinach (30 g), thinly sliced
• Dash of Sriracha sauce or hot sauce (optional)
INSTRUCTIONS
1. Rinse the shirataki noodles very well, as per the packet instructions to eliminate the
smell. It also helps to boil it up a bit and then rinse again. Drain and set aside.
2. Heat the broth and add the tahini sauce and tamari sauce. Once steaming hot, add
the shrimp, sesame oil, and lemon juice and keep on the heat until you are certain the
shrimp have cooked through.
3. Add the drained noodles into the broth along with the green onions and thinly sliced
spinach and warm through.
4. Divide between 2 bowls and serve immediately with a dash of Sriracha.

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76
Cinnamon Almond Porridge

This is a really versatile recipe – it can be a great breakfast option or a quick dessert/
snack!
INGREDIENTS
• 1/2 cup of whole almonds (60 g), roughly ground using a food processor or blender
• 1/2 cup coconut cream (120 ml) (from the top of 1 can of refrigerated coconut milk)
• 1/4 cup water (60 ml)
• Dash of nutmeg
• Dash of cloves
• Dash of cardamom (optional)
INSTRUCTIONS
1. Heat the coconut cream and water in a small saucepan on medium heat until it
forms a liquid.
2. Add in the ground almonds and sweetener and stir to mix in.
3. Keep stirring for approximately 5 minutes (it’ll start to thicken a bit more).
4. Add in the spices (have a taste to check whether you want more sweetener or spices)
and serve hot.

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78 back to {BROTHS AND PORRIDGES}
Overnight Chia Porridge with

Strawberries and “Granola”
Prep Time: 5mins + overnight | Cook Time: 0 mins | Yield: 2 servings
Sometimes we want a chilled breakfast and not a warm one – especially in summer.
Thankfully, chia seeds come to the rescue once again, and with the addition of sweet,
quartered strawberries and crunchy Keto Granola (see recipe on page 10), you can pop
this into a Tupperware in the morning if you are in a hurry and simply devour it at
your desk! We have calculated the macros on the assumption that you will add a 1.2 oz
(40 g) of Keto Granola, but you can add as little or as much as your breakfast macros
allow.
INGREDIENTS
• 1.5 cups of coconut milk (360 ml), plus additional, to serve with
• 1/2 cup chia seeds (96 g)
• 1 teaspoon of vanilla extract (5 ml)
• 5 medium-size strawberries, quartered, to serve
• 2 portions Keto Granola (see recipe on page 10)
INSTRUCTIONS
1. Combine the coconut milk, chia seeds, vanilla extract, and stevia, to taste, in a bowl
and leave in the fridge overnight.
2. The next morning, loosen up the mixture with a little dash of coconut or almond
milk if it is too thick.
3. Divide the chia porridge between two cups and top with the quartered strawberries
and Keto Granola.

Classic Bone Broth Morning Energizer

Prep Time: 30 mins | Cook Time: 1 hour (for pressure cooker), 8-12 hours
(for slow cooker) | Yield: 8 servings
Broth is a delicious, gut-healthy, and filling breakfast to sip on, summer or winter. This is
a great recipe which takes some time to make, but it freezes well, so make it in advance,
portion accordingly and defrost as needed. We roasted the bones prior to cooking
allowing deeper, richer flavors.
INGREDIENTS
• 2 lbs of beef or chicken bones (900 g)
• 1/2 medium onion (55 g), chopped
• 2 stalks of celery (40 g), chopped
• 1 carrot (50 g), chopped
• 4 cloves of garlic (12 g), peeled and halved
• 1 bay leaf
• 1 star anise
• 5 black peppercorns
• 2 Tablespoons (30 ml) apple cider vinegar
INSTRUCTIONS
2. Place the bones onto a baking tray and spread out evenly. Cook in the oven until
caramelized / browned all over, this takes about 20-25 minutes.
3. Remove from the oven and discard the rendered fat. Place the bones, along with all
the remaining ingredients into a large pot and cover with cold water (approximately 70
fl oz / 2 liters.)
4. Bring the broth to the boil and scoop off the foamy impurities that rise, then pour
into a pressure cooker or slow cooker. For pressure cooker, cook for 1 hour. For slow
cooker, cook for 8-12 hours.
5. Strain the contents through a strainer (discarding the vegetables and bones) and
place the broth in a large bowl or jug. When cooled, cover and place in the fridge until
it has completely chilled.
6. [Optional] You can remove the solidified fat on top of the broth or keep it when
you’re using the broth to make stews.
Nutritional Data - varies depending on the amount of fat left in the broth (estimates) - per serving:
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80 back to {BROTHS AND PORRIDGES}
Creamy Cauli-Porridge
INGREDIENTS • 1 teaspoon of cinnamon powder (2 g),

• 1/2 head of cauliflower (300 g), broken plus additional for sprinkling
into small florets • 1 teaspoon of vanilla extract (5 ml)
• 1.5 cups of unsweetened coconut milk • 2 Tablespoons almond slices (10 g)
(360 ml), plus extra, to serve with • Handful of berries, for topping (optional)
INSTRUCTIONS
1. Blend the cauliflower into ‘rice.’ Place into a pan with the coconut milk and cook on
a moderate heat until it has softened and most of the milk has evaporated. (Add more
milk if needed. Add the cinnamon, vanilla extract and the stevia to taste and combine
well. Remove from the heat and fold in the optional berries.
2. Divide the warm ‘porridge’ between two bowls and top with the almonds and
sprinkle with additional cinnamon, if desired. Add a dash of warmed coconut milk
before serving.

Warm Chia Porridge with Berries

Prep Time: overnight | Cook Time: 5 mins | Yield: 4 servings
INGREDIENTS
• 1.5 cups of coconut milk (360 ml), plus • 1 teaspoon of vanilla extract (5 ml)
additional to serve with • 12 raspberries (23 g)
• 1/2 cup chia seeds (96 g) • Stevia, to taste
INSTRUCTIONS
1. Combine all the ingredients - apart from the raspberries - in a bowl and leave in the
fridge overnight.
2. The next morning, place the mixture into a pan and add the additional almond milk
if it is very thick. Allow to warm through gently over a moderate heat until the correct
consistency is achieved that you are happy with.
3. Chop up 1/3 of the raspberries and stir into the porridge, then divide between 4
bowls and top with the remaining raspberries.

81
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Ch
Basic Egg
D ishes
Baked Egg in Avocado page 83
Poached Eggs page 85
Scrambled Eggs page 87

Soft Boiled Eggs page 89
Fried Eggs page 91
GO GO
TO TO
CONTENTS
CONTENTS
82
back to {BASIC EGG DISHES} 83
Baked Egg in Avocado

INGREDIENTS
• 1 large avocado (200 g)
• 2 egg yolks
• 2 teaspoons of olive oil or coconut oil (10 ml)
• Salt and pepper and other seasoning/spices/herbs, to taste (smoked paprika goes well
with eggs)
INSTRUCTIONS
2. Slice the avocado in half and remove the stone.
3. Place each egg yolk into an avocado half.
5. Pour 1 teaspoon of olive oil onto each egg yolk in the avocado.
6. Bake for 12 minutes.
7. Sprinkle salt and pepper and whatever additional herbs and spices you’d like on top.

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84
Poached Eggs
INGREDIENTS
• 2 medium eggs
• 2-3 teaspoons of apple cider vinegar or lemon juice (10-15 ml) (optional)
INSTRUCTIONS
1. Crack each egg into separate bowls.
2. Heat a saucepan with at least 3 inches (7.5 cm) of water.
3. Add the vinegar or lemon juice into the water
4. After the water boils, turn down the heat a bit so that it stops boiling.
5. Use a spoon to start stirring the water in the saucepan to create a whirlpool (i.e., stir
in a circle).
6. Drop each egg into the water while the water is still spinning.
7. Leave to cook on a medium heat so that the water isn’t boiling. For a soft but not-
runny poached egg, cook in the water for 5 minutes. If you prefer a runny poached egg,
then remove from the water after around 3 minutes.

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86
Scrambled Eggs
INGREDIENTS
• 3 medium eggs (do not whisk! – this is very important!)
• 2 Tablespoons of coconut oil or ghee (30 ml)
INSTRUCTIONS
1. Prior to placing the saucepan on the stove, crack the eggs into the saucepan and add
the coconut oil to the saucepan as well.
2. Place the saucepan on medium heat and start stirring so that the eggs get broken up.
3. Keep stirring without stopping.
4. Move the saucepan off the heat when you start to see some of the egg sticking a bit
to the bottom of the saucepan. Keep stirring off the heat for about 10 seconds and then
put it back onto the heat for another 20-30 seconds, but always keep stirring.
5. Do this three or four times until you see that the mixture becomes more solid (but
don’t wait until it’s actually solid!).
6. Once the eggs have solidified a bit, take the pot off the heat permanently.
7. Lastly, season with salt and pepper.

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88
Soft Boiled Eggs

INGREDIENTS
• 3 medium eggs
INSTRUCTIONS
1. In a pot, cover the eggs with cold water and bring to a boil. Once boiling, turn down
heat to a simmer and start timer for 4 minutes.
2. Cool under cold water and enjoy for a runny egg.
3. Dip some almond bread into the runny yolk for a decadent breakfast.

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90
Fried Eggs
INGREDIENTS
• 2 eggs
• 2 Tablespoons (30 ml) coconut oil or avocado oil
INSTRUCTIONS
1. Place a frying pan on medium heat. Add 2 tablespoons of coconut oil or avocado oil
so it coats the pan.
2. Crack both eggs carefully into the frying pan (crack into a bowl first if it’s easier).
3. Place a lid over the frying pan and cook for 2 minutes.
4. Flip when the white is almost completely solid and keep the lid off.
5. Cook for 10 seconds more and remove egg from pan immediately.
6. Serve on top of a salad or with some delicious slices of bacon for breakfast.

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92
11:
Chapter
Breakfast
Burg ers
Bunless Black Pepper Burgers page 93
Bacon Avocado page 93

Open-Faced Sandwich
Portabella Breakfast Stack page 95
Burger Stir-fry page 97
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back to {BREAKFAST BURGERS} 93
Bunless Black Pepper Burgers

Beef patties for breakfast? This is why we love keto! The strong peppery flavor is great
any time of the day! Be sure to make a large batch and pop them in the freezer.
INGREDIENTS • 1 Tablespoon Italian seasoning (3 g)

• 1 lb of ground beef (450 g) • 4 Tablespoons of coconut oil (60 ml), to
• 1 Tablespoon ground black pepper (5 g) cook with
INSTRUCTIONS
1. Combine the ground beef, black pepper, and Italian seasoning in a bowl. Divide the
mixture into 4 equal parts and form into compact balls.
2. Heat the coconut oil in a large pan and place the 4 balls into the pan, leaving enough
space between each. Use an egg-lifter or spatula to press firmly down on each of them
to spread into a patty. Fry for several minutes on each side, then lower the heat and
place a lid on the pan to allow the residual heat to cook the patties all the way through.
3. Season with additional freshly ground black pepper.
Bacon Avocado Open-Faced Sandwich

Prep Time: 5mins | Cook Time: 5 mins | Yield: 2 servings
This is a great way to use your Almond Bread (see recipe on page 23). Here, we
carefully fry a slice in rendered bacon grease and top it with creamy avocado. The
peppery arugula rounds it off superbly.
INGREDIENTS • Salt and pepper, to taste
• 4 slices of bacon (112 g) • 2 slices of Almond Bread (see recipe on
• 1/2 large avocado (100 g), sliced page 23)
• 1 teaspoon (5 ml) lemon juice • Small handful of arugula
INSTRUCTIONS
1. Cook the bacon to your liking, then remove and set aside to keep warm. Use the
rendered grease to fry the slice of bread allowing all that lovely grease to crisp the
bread. Be careful when handling as the bread tends to crumble if handled roughly.
2. Carefully remove the bread from the pan and then arrange the bacon and avocado
on top of it.
3. Squeeze a lemon over the avocado and season with salt and pepper.
4. Top with a few arugula leaves.

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94
Portabella Breakfast Stack

Burger for breakfast! Yes, you can with this delicious Portabella stack. Add in a fried
egg for an even heartier breakfast.
INGREDIENTS
• 4 slices of bacon (112 g)
• 1/4 lb of ground pork (113 g)
• 1/4 lb of ground chicken (113 g)
• 2 teaspoons of Italian seasoning (2 g)
• 1 teaspoons of salt (5 g)
• Dash of pepper
• 2 large flat mushrooms (like
Portabella)
• 1 large avocado (200 g), sliced
INSTRUCTIONS
1. Cook the bacon until crispy. Leave the fat in the pan.
2. Mix together the ground pork, chicken, Italian seasoning, salt, and pepper in a bowl
and form 4 thin patties.
3. Pan-fry the patties in the bacon fat.
4. Then pan-fry the mushrooms.
5. Put together your keto breakfast stack with the mushrooms on the bottom, then 2
thin patties, then 3 slices of avocado, and top it with the slices of bacon. Serve with the
rest of the avocado slices.

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96
Burger Stir-fry
This is definitely a bit of an unusual dish, which was created after staring into the fridge
for a long time! It’s a great way to use any leftover sausages or burger patties from
previous meals.
And if you can’t find bok choy, then use kale instead.
INGREDIENTS
For the burger stir-fry - For the bok choy -
• 2 leftover burgers, diced (see page 93 for • 2 bunches of bok choy (400 g), washed
recipe or use ground beef) • 1 Tablespoon of coconut oil (15 ml), to
• 2 medium bell peppers (240 g), diced cook with
• 1 Tablespoon of tamari sauce (or • 1 teaspoon of fresh ginger (2 g), grated
coconut aminos) (15 ml) • Salt, to taste
• 2 teaspoons of red chili flakes (2 g) For the fried eggs -
• 1 teaspoon of chili powder (2 g) • 2 medium eggs
• 1 Tablespoon of coconut oil (15 ml), to • 1 Tablespoon of coconut oil (15 ml), to
cook with cook with
INSTRUCTIONS
1. For the burger stir-fry, heat up a pan with coconut oil in it. Stir-fry the diced bell
peppers and burger pieces together until the bell peppers are cooked. Add in the tamari
sauce (or coconut aminos) and other spices.
2. For the bok choy, chop off the ends of the bunches of bok choy and pull apart the
leaves. Heat up a pan with the coconut oil. Stir-fry the bok choy leaves until the leaves
start to wilt. Add the grated ginger and salt.
3. For the fried egg, fry both eggs in the coconut oil.
4. Place the burgers stirfried with bell peppers at the bottom of the bowl. Place bok
choy leaves around the side of the bowl. Top with a fried egg.

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Ch a
Teas, Smoothies,
and Coffees
Cinnamon and Ginger- page 99
Spiced Keto Tea
Avocado and Coconut Smoothie page 99

Coconut Coffee Smoothie page 100
Kale, Avocado, and page 100

Blueberries Smoothie
Basic Keto Coffee + page 101

2 Variations
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back to {TEAS, SMOOTHIES, AND COFFEES} 99
Cinnamon and Ginger-Spiced Keto

Tea
There is no reason why you can’t enjoy the benefits of MCT oil and ghee in your
morning cuppa if you are not a fan of coffee. If you like your tea sweet, simply add
sweetener to your liking.
INGREDIENTS
• 2 cups of hot black tea • 2 Tablespoons (30 ml) coconut milk
• 1 teaspoon (5 ml) MCT oil • Dash of ground cinnamon
• 2 Tablespoons (30 ml) ghee • Dash of ground ginger
INSTRUCTIONS
1. Blend all the ingredients until foamy and rich. Serve hot!

Avocado and Coconut Smoothie

Avocados are a fantastic way to get that much-needed fiber and healthy fats into your
diet. Paired with the fragrant flavors of coconut, this may be your new go-to breakfast
item all through summer!
INGREDIENTS
• 2 cups of coconut milk (480 ml)
• 2 large avocados (400 g), peeled and cubed
• 2 Tablespoons of shredded coconut (10 g)
• 2 Tablespoons of chia seeds (24 g)
• 2 cups of ice (440 g)
INSTRUCTIONS
1. Place all the ingredients into your trusty blender and blend until smooth. Adjust the
amount of sweetener you add to your liking.

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100 back to {TEAS, SMOOTHIES, AND COFFEES}
Coconut Coffee Smoothie

Somewhat of an iced coffee with added chia seeds. You can make them double shots if
you really need the pick-me-up. And a great tip if you have time? Toast the desiccated
coconut in a hot, dry pan to deepen the flavors.
INGREDIENTS • 2 Tablespoons of chia seeds (24 g)

• 2 shots espresso (60 ml) • 2 cups of ice (440 g)
• 2 cups coconut milk(480 ml) • Stevia to taste
• 1 teaspoon MCT oil (5 ml) • 1 Tablespoon desiccated coconut (5 g),
• 2 Tablespoons desiccated coconut (10 g) for garnish (optional)
INSTRUCTIONS
1. Allow the two shots of espresso to cool before making the smoothie, then simply
place all the ingredients into your blender and blend until smooth.
2. Garnish with desiccated coconut.
Kale, Avocado, and Blueberries

Smoothie
A smoothie is always a wonderful way to get those vitamins, minerals and glorious raw
fiber into your Keto diet. This is a perfect, fresh summer pick-me-up! This recipe makes
two servings, so simply halve it if you are sipping it alone.
INGREDIENTS
• 2 cups coconut milk (480 ml) • 4 oz of kale (112 g)
• 1 avocado (200 g), peeled and cubed • 1 cup of ice (220 g)
• 40 blueberries (approx. 20 g) • Stevia, to taste
INSTRUCTIONS
1. Simply place all the ingredients into your blender and blend until smooth.

back to {TEAS, SMOOTHIES, AND COFFEES} 101
Basic Keto Coffee + 2 Variations

This is a great way to wake up in the morning! A deliciously creamy Keto coffee
with the added benefits of MCT oil and ghee. We have added some variations to the
coffee to spice things up, so do include whichever your daily macros will allow. The
nutritional data is for the basic coffee recipe.
INGREDIENTS
• 2 cups of excellent-quality coffee
• 1 teaspoon (5 ml) MCT oil or 1 Tablespoon (30 ml) coconut oil
• 2 Tablespoons (30 ml) ghee
INSTRUCTIONS
1. Blend all the ingredients until foamy and rich. Serve hot!
Variation 1: Chocolate Keto Coffee

Add 1/2 cup (120 ml) of unsweetened almond milk and 2 Tablespoons (12 g)
unsweetened cacao powder to the above blend.
Variation 2: Pumpkin Spice Keto Coffee

Add 1/2 cup (120 ml) of coconut milk, 2 Tablespoons (31 g) pumpkin puree and 1
teaspoon (3 g) pumpkin-spice mix to the blend.

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102
ABOUT THE RECIPE CREATORS
Monya Kilian Palmer
Monya is a native of Cape Town,
but her culinary career has taken
her to new continents!
She’s currently living in the UK

where she worked for Fat Duck
(Heston Blumenthal’s 3-Michelin
star restaurant in Berkshire,
England) for over 3 years.
She then went on to work at Le Cordon Bleu as Culinary Editor

before starting her own culinary consultancy business.
Monya follows a gluten-free, low carb lifestyle and is inspired by

cuisines from around the world.
You can find out more about her at www.mudandlove.com.
Louise Hendon
Louise’s journey into Keto started
over 10 years ago when she first
started experimenting with Atkins
and then Paleo.
She’s an advocate for eating nutrient-

dense foods that nourish and heal
your body to enable you to live a life
you love.
She is also the author of the Essential Keto Cookbook as well as

30 Keto Meals in Under 30 Minutes.
And in her spare time, she loves traveling the world and reading
mystery novels.
103
MORE
E C I P ES
KETO R
+ MEAL PLANS?
Look no further...we’ve also got
delicious Keto recipes and Keto meal
plans to fill the rest of your day with
amazing, healthy food.
Make being Keto easy for yourself!
Check these out:
Keto Cookbook Bundle
3-2-1 Keto Meal Plans
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The traditional ketogenic diet originated around 100 years ago as

As you probably have guessed, a ketogenic diet is considered a

You also eat a fair amount of protein (especially if you’re trying to

That means you avoid foods high in carbohydrates like potato

We also recommend avoiding foods like all grains, beans, peanuts,

1. Fish and seafood – these are generally high in nutrients, high

4. Leafy green vegetables – while many starchy vegetables are

5. Organ meats like liver – beef liver is highly nutrient dense.

6. Berries – don’t go overboard with fruits as they are pretty high

So you can enjoy nutritious Keto breakfasts and break that

We’ve got a great selection of traditional Western breakfast options

But at the same time, we encourage you to break free from

THINK OUTSIDE THE BREAKFAST PLATE

In particular, many Asian countries use soup-based dishes for

So, we highly encourage you to think outside the traditional

VEGETABLES ARE IMPORTANT!

While vegetables do have carbohydrates, which you’re trying to

In particular, leafy-green vegetables are low in carbohydrates

MAKE LONG-TERM HEALTH YOUR GOAL

While wanting to lose weight is a worthy goal, committing to

Breakfast Pizza with Cashew ‘Cheese’

Sausage Egg Bake

Coconut Coffee Smoothie

Chinese Scallion Egg Pancakes

Classic Avocado on Toast

Cinnamon Almond Porridge

Vietnamese ‘Bun Cha’

Chicken and Lime Cilantro Cauli-Rice Bowl

Keto “Granola” page 10

Bacon Spiced Nut and Seed Garnish page 11

Nutritional Data (estimates) - per serving:

Bacon Spiced Nut and Seed Garnish

Nutritional Data (estimates) - per serving:

Pork Sausages page 14

Lamb Sausages page 15

Turkey and Apple Sausages page 17

Chicken Sausages with Tarragon page 17

Beef Sausages with Caramelized

Nutritional Data (estimates) - per serving:

Pork Sausages with Sage and Onion

Nutritional Data (estimates) - per serving:

Lamb Sausages with Dill, Cilantro,

Nutritional Data (estimates) - per serving:

Turkey and Apple Sausages

Nutritional Data (estimates) - per serving:

Chicken Sausages with Tarragon

Nutritional Data (estimates) - per serving:

Roasted Tomatoes and page 19

Chocolate Brownie Mug Cake page 21

Freshly Baked Almond Bread page 23

French Toast page 25

2-Ingredient Hazelnut Muffins page 27

Coconut Pancakes page 29

Classic Avocado on Toast page 31

Breakfast Pizza with Cashew ‘Cheese’ page 32

Pumpkin-Spice Mug Muffins

INGREDIENTS • Stevia, to taste

Roasted Tomatoes and Mushrooms on

INGREDIENTS • 1 Tablespoon basil (2 g), finely shredded

Chocolate Brownie Mug Cake